July 2, 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1387 | Jason Newland | 2nd July 2025

(no music) (10 hours) Whisper Wednesday | LMBYTS #1387 | Jason Newland | 2nd July 2025
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WEBVTT

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Hello, and welcome to jasonnew Land dot com. My name

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is Jason new Land. This is Whisper Wednesday. Let me

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boy to sleep, and Vinnie has just awoken at seven

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in the morning on I think Wednesday, the second of

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July two thousand and twenty five. I've just heard him.

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I've heard his ears flap. However, he's not coming here yet.

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I don't know. I just flushed the toilets. Maybe that

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disrupted his sleep. Anyway, only listen when you can safety

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close your eyes. It's quite warm already. It's supposed to

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be well according to people that told me, there should

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be some rain today, but it looks like it's going

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to be. If it does rain, it's going to be

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a warm, rainy day. So I'm off to see Uncle

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Sausages again, a neighbor. Uncle Sausages, that's what Vin he

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calls him. I saw him Monday, Tuesday, because I'm seeing

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him today and I'll probably see him tomorrow and Friday

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as well. I was hoping to try and just see

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him on Monday, Wednesday, Friday, but kind of needs me

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to visit a bit more often, so I'll continue to

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do that with the hope, but that maybe he'll be

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able to go home or come home, so he lives

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opposite me. But I really don't know. I genuinely have

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a zero idea if he'll be allowed to come home.

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When I say aloud, of course he can do what

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he wants. He's mobile, so he can physically leave if

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he wanted to. But that possibly wouldn't be a good idea.

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I don't know if you can hear that. Vinnie's just

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climbed onto the sofa with me after after chasing a

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fly for a little bit. Now Vinnie is going to

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stay with a neighbor. So quarter to nine I'm going

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to take him to a neighbor for him to stay

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there for the day, well for a few hours, and

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then I've got a taxi book to four between nine

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and nine point fifteen to go to the hospital. And

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Uncle's Sausages has got making weird noises. Uncle Sausages is

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having scared. He's having a doctor come around to tell him,

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hopefully some kind of treatment plan, because he's he's in

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limbo at the moment. He's not really sure what's going on.

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He's been in there since Friday last week or the

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week before last, so Friday, Saturday, Sunday, Monday, Chuesday, Wednesday, Thursday, Friday, Saturday, Sunday, Monday, Tuesday,

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and Wednesday. So this is the thirteenth day he's been there.

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And other than giving him medication to reduce the ammonia

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in his blood to stop him from being so yellow

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or cerebral cerebellum or where they call it, it's I

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don't think he's on any other medication. And he said

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he stopped having that drink as well, so he's not

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stopped having that medication constantly getting monitored, constant blood tests.

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He's not He's not wired up to any kind of

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machine or anything to check his vitals. So you know,

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they do come around and do his blood pressure and

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stuff like that. He was on a drip for a

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short while before his full body scan because he was

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kneel by mouth so and it's so hot. They had

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to get liquid into his body. Hey, don't be parking, many,

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don't be barking. It's too early. There's someone in the garden.

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I hope that's not the builders. That's way too early

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for them to be coming here and climbing on the roof.

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Seven in the morning. Oh, yesterday I heard one of

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the builders that basically the scaffolding outside by well outside

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my windows, which leads to the roof. I didn't realize

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until I got home yesterday afternoon. I can't open my windows.

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The scaffoldings so close to my windows, I can't actually

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open them. I can put them on a latch, you know,

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so they're open kind of a crack. I can't open

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them up to let any air in wrong time of

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the year for that. Wow, So it's a bit of

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a sweat box in there. In the bedroom, I can

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open the top window, so I don't know how they

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managed to do it, but the living room can't open

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any of the windows. So I'm hoping that they'll be

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finished fairly greatly because I don't know. Just I don't

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want to be sitting in here not being able to

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open the windows. I open the windows in the winter

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all year round. My windows are open, and now I

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can't open them. I think I might have talked enough

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about not being able to open my windows. I'm not

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really sure what else do I add? And bad bad?

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So yeah, I think he's gonna stay with a neighbor

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and then I'm I'll head up to the hospital. It

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and taxis I got that booked. I couldn't get an

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earlier taxi because this is the school run is, so

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there's no no taxis between pretty much seven and nine.

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And there was no reason I couldn't go there too

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early because I'd been waiting around for hours and hours

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and getting there at seven. It's a little bit too

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early because they were all getting ready and the nurses

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are going around and I'm kind of in the way

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a little bit and having their breakfast, and yeah, I

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think the I have got there around eight, just after

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eight before that was a one off time, and that

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was a bit too early, but that was just because

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one of my neighbors gave me a left and he

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left half seven, dropped off his daughter at school and

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his wife at work, and then dropped me off at

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the hospital. So by the time I got to the

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ward it was about quarter past eight, maybe a little

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bit later, but it was still a bit too early.

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I think anything before nine is a little bit, you know,

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plus plus plus plus plus plus.

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There is.

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The visiting hours of eleven o'clock onwards in that ward,

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so I shouldn't really even be in there before eleven o'clock.

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But no one says anything to me. I think.

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That was weird.

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I think I just spoke through my nose then I

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could hear my knees or cavity. That's weird. I think

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in a ward like that, visiting ours don't really seem

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to apply so much. You know, if it was award

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for people with broken bones or people adapt their appendix

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out things like that basic quite simple. I don't know,

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you know, normal operations where the person is going to

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be fine and recover normally, like you know, then I

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suppose the visiting hours a bit more strict. But here

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in the Carn ward the Uncle Sausages is in it's

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they're more flexible. I feel like I've got to know

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some of the staff now because I've been in there

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nearly every day since he got in Friday, Saturday, Friday, Saturday, Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Monday, Tuesday, Wednesday.

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So there's will be the eleventh day that I've gone

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in there. I did have the weekend off last weekend. Fridayday,

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Saturday and Sunday Sunday is pretty much a no go

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unless I can taxi, I can't get in there, and

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I have tried to get the buses when I can,

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and might attempt to get the bus back. You know,

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two Texas a day is way too expensive, although I

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have asked. I called up Universal Credit yesterday to see

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about getting an advanced payment, and.

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They said, what's it for? I said, taxis, Baby, it's

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for taxis and she said what do you mean? I said, okay,

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it's they kind of like they take you to places,

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phone them up and they come and click picked you up.

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I know what taxis means, but what would you why

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why you can? Why are you get so many taxes?

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And I said it's because of Uncle Sausages. She said,

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oh okay, and then the phone cut off, and I thought, oh,

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you've got me back. She didn't didn't call me back.

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And the reason I didn't phone back is because firstly,

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I'd already been on a phone for way too long waiting.

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You know.

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Secondly, the chance to me getting the same person is

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prepectively non existent, so I'd have to go for the

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whole thing again. So what I did is I went

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online and I left her They call it like a

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journal entry who I just typed in that I spoke

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to someone. They hadn't left a note or anything on

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the system, which is I don't know if that's just

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the way are but I was always taught when I

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worked in a call center, I should pay sixty was

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what were they doing in it? When you when you

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work in a call center and a customer phones up,

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But now why are they called? When they called? Why

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they called, and what the outcome of the call was,

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you know, even if it's a case of our customer

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card wanted to speak to renewals, transferred them to renewals. Yeah,

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just something like that, just to keep a track. It's

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just good, good customer service. I would argue. I wouldn't argue,

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but I would say, but I don't know if they're

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going to respond. It seemed really weird because it says

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if you want an advanced payment, click unaclicked, and it's big,

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a big writing came on a screen saying no way,

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go away, you're not having nothing. They center. There was

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like a drop down list of things, and not one

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of them was advance to payments. I think the way

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they work it out if you do get one is

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you pay ten percent back over the year, so for

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ten months. So if you borrow I guess three hundred pounds,

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you pay thirty pounds a month back for ten months.

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So just see, I don't know if they're going to

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get back to me, but I kind of need to

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plan ahead a bit now because I don't know how

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long Uncle Sausages is going to be in there, and

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of what he gone through my life's savings getting backward

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and forward over the last ten days, so now kind

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of have to be a bit strategic. So yeah, that's

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my planned day to day I get there, hopefully I

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can sit with him while the doctor talks to him

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and tells him how they're hoping to proceed medically, and

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that way I can have more of an understanding and

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perhaps I can explain it better to Uncle's Sausages because

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he doesn't always and this is not criticism, I don't

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think he understands always what they're selling and saying to him.

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And I think part of that is overwhelmed, A huge

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part of it. He's overwhelmed. And you can't blame him.

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You know, he's never been in hospital before, never been

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unwell before in his life. Doesn't even have a doctor,

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he's not registered with a doctor's surgery. He's seventy eight

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years nearly, and he's been tip top health. So this

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is I don't think he is. I don't think anyone

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in that situation could really fully grasp what's going on.

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It's a confused, very confusing time. I find it confusing. Yeah,

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one d I find a lot of things confusing. I

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can't think of anything offhand, but they're surely are some stuff.

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So that's my plan. Yesterday I went. I wasn't gonna go.

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Actually I went Monday. I told him that I was

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gonna visit Wednesday, but i'd give him a call Tuesday.

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He called him and he said he'd seen a doctor

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and he wasn't very happy. And I said, you want

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me to come, but you want me to come in

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and he said that's something only you can decide. So

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I thought that was a yes, wasn't it. Also he

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was a bit he felt a bit low because his

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his neighbor, the man in the bed next to him,

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had left. So it's spent spent a week with this man.

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They got to know each other quite well, and suddenly

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he had no one to talk to, so it's kind

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of a little bit. I think he felt a little

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bit lonely, although he does have Dennis on the TV now,

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so that's that's Bribb has perked him up a little bit.

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For the first week, he didn't watch any television, and

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I kept saying, why don't you stick the TV on,

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just have it in the background, don't even have to

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have the sound up, so there's plenty of sports on

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normal TV, especially in the weekend, but he said no, no, no,

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no no. And when I did eventually just turn it

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on a couple of days ago, I think Monday, he

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was really surprised how good the picture was. And Wimbledon

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had just started the way that's tennis just started on Monday,

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and I think it's I think it's a pleasant distraction.

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So when I visited him yesterday he was half asleep.

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He was listening to because I think I got to

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him probably about I left to hear at midday, so

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I got there probably twenty to one. After twenty to one,

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he was half asleep, but he was listening to the

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to the tennis. So I think for him listening to

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sport or some kind of sporting activity, whether it's football, rugby, cricket, Dennis,

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it relaxes in and it feels nice. And I just

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I just stood there and stared at him. For a while,

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made him jump when he looked up. It was worth it.

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I think he was surprised to see me, even though

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I did salimos on my way. He seems to be

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talking a lot quieter as well, and slower. I don't

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know quite why that is. He didn't want to go

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out yesterday, so that's the first time that he didn't

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want to go out for a walk, you know, come

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00:22:01.880 --> 00:22:06.759
out into the sunshine. Thought. I did manage to get

235
00:22:06.839 --> 00:22:12.000
him what he's been craving for a few days. That's ice.

236
00:22:15.480 --> 00:22:19.519
When I say ice, i'm talking about ice. Ice, not

237
00:22:21.400 --> 00:22:25.200
not ice as in removing people that have lived here

238
00:22:25.200 --> 00:22:28.559
in their whole lives. I'm talking about ice as in

239
00:22:28.720 --> 00:22:35.519
frozen water. So he was on about what cock get

240
00:22:35.599 --> 00:22:43.519
some some water? Cocka some water, frozen frozen water. I said,

241
00:22:43.519 --> 00:22:50.880
you mean ice. He said, yeah, frozen water. And I said, well,

242
00:22:51.480 --> 00:22:54.160
I can get you some of that. He said, we

243
00:22:54.759 --> 00:22:58.400
need to get a flask of flowers. I said why.

244
00:22:59.319 --> 00:23:07.119
He said that keep the ice frozen for longer. Then

245
00:23:07.160 --> 00:23:09.720
I thought to myself, well, I don't have a flask.

246
00:23:12.359 --> 00:23:18.039
I can't be trusted with flasks. That sounds strange, doesn't it.

247
00:23:18.119 --> 00:23:23.519
But I don't think I've ever had a flask where

248
00:23:23.559 --> 00:23:27.440
I didn't break it. I don't know why. I just

249
00:23:27.480 --> 00:23:31.200
have a habit of clopping flasks and breaking the inside

250
00:23:31.279 --> 00:23:37.240
bit which did you know, the glass bit inside. Although

251
00:23:37.279 --> 00:23:40.599
it's been a little while. I think the last time

252
00:23:40.680 --> 00:23:48.200
I had a flask was two thousand and five, probably

253
00:23:48.799 --> 00:23:57.440
two thousand and four, two thousand and five, Yeah, maybe later.

254
00:23:59.400 --> 00:24:10.720
Maybe it's been a while. So what I did is

255
00:24:13.319 --> 00:24:15.440
I said to you know, you can just get a

256
00:24:15.559 --> 00:24:20.440
cold drink from Costa. I'll get you a bottle of

257
00:24:20.480 --> 00:24:24.759
coke and it'll be colder being a fridge. So I

258
00:24:24.799 --> 00:24:28.000
did that eat the day before, and then he said

259
00:24:29.240 --> 00:24:33.759
if I want some ice. I was just pleased and

260
00:24:33.839 --> 00:24:38.519
stop saying frozen water. So you want some ice? He said, yeah,

261
00:24:38.599 --> 00:24:44.400
I want some ice. So what I did is I

262
00:24:44.400 --> 00:24:52.319
went downstairs got him another bottle of coke from Costa.

263
00:24:53.559 --> 00:24:56.039
Him from the big because there's a big cost well,

264
00:24:56.240 --> 00:24:59.920
a larger Costa with seeds, and there's a smaller cost

265
00:25:00.200 --> 00:25:03.880
which is closer to his ward. We have no seats.

266
00:25:04.759 --> 00:25:09.839
It's just a takeaway. So I go into the larger Costa.

267
00:25:10.359 --> 00:25:13.319
I get myself a bottle of vander him a bottle

268
00:25:13.319 --> 00:25:18.960
of coke, and I get myself a chocolate brownie because

269
00:25:19.000 --> 00:25:25.759
I'm worth it. And I then walk up to the

270
00:25:25.799 --> 00:25:32.720
other costa and there's a customer there at the till,

271
00:25:33.960 --> 00:25:37.200
and the man serving answer back to me, and he

272
00:25:37.359 --> 00:25:40.559
was doing, I don't make in a coffee, I suppose,

273
00:25:42.119 --> 00:25:47.799
so I'm kind of offering behind the lady who's being served.

274
00:25:48.720 --> 00:25:52.240
And then another lady comes in and he says, there

275
00:25:52.319 --> 00:25:55.480
is like a place where you queue, and she said,

276
00:25:55.519 --> 00:25:59.400
are you being served or you queueing? I said, I

277
00:25:59.559 --> 00:26:05.519
am not being served, but I'm not really cueing. But

278
00:26:05.599 --> 00:26:09.680
I am queuing, but I'm not really culling. And she

279
00:26:09.960 --> 00:26:13.759
said to me, what you mean? I said, well, if

280
00:26:13.799 --> 00:26:16.920
I get the queue there, the man who's got his

281
00:26:17.000 --> 00:26:21.759
back face to us might think that I'm that I've

282
00:26:21.880 --> 00:26:25.079
just got the items out of the fridge and try

283
00:26:25.119 --> 00:26:28.200
and charge me for this stuff, but I've already bought

284
00:26:28.240 --> 00:26:33.720
it at the other costa. And she said, it's okay,

285
00:26:35.240 --> 00:26:38.319
Why are you waiting in And I said, I'm going

286
00:26:38.400 --> 00:26:42.559
to see if I can get some ice. She said,

287
00:26:43.559 --> 00:26:53.200
I see, I said, yeah, ice. I thought she might

288
00:26:53.240 --> 00:26:56.519
correct me by saying frozen water, because she didn't, so

289
00:26:56.680 --> 00:27:06.559
that was good frozen broken water. So I personally don't

290
00:27:06.640 --> 00:27:12.400
drink ice. I never have ice ever because ice it's

291
00:27:12.839 --> 00:27:17.400
tap water and I don't drink tapwater. So I don't

292
00:27:17.680 --> 00:27:21.359
never have ice in anything apart from when I do.

293
00:27:24.559 --> 00:27:29.440
But generally, no, I'm not saying I've never had eyes,

294
00:27:29.480 --> 00:27:37.279
because I have, and if I reckon in this weather,

295
00:27:37.359 --> 00:27:41.759
I probably would have ice if I was if I

296
00:27:41.839 --> 00:27:46.480
was sitting outside a pub, for example, I might have

297
00:27:46.559 --> 00:27:53.559
ice in the glass because of the heat. But generally

298
00:27:54.039 --> 00:28:02.319
I don't have eyes. But the ice wasn't for me anyway.

299
00:28:02.640 --> 00:28:07.759
And the man turns around. He finishes serving the lady

300
00:28:07.799 --> 00:28:11.079
that was already there, so it's just me and the

301
00:28:11.160 --> 00:28:14.799
other lady who's waiting in a queue. So I'm standing

302
00:28:14.839 --> 00:28:19.119
in the queue now. And he said anything else And

303
00:28:19.160 --> 00:28:22.079
I said no, no, wait, wait, wait wait. He said,

304
00:28:22.079 --> 00:28:24.720
what do you mean wait? I said, wait a second,

305
00:28:24.799 --> 00:28:28.039
I need to just explain. He said, no you wait.

306
00:28:29.920 --> 00:28:34.440
I said wow. He said, I don't know. I'm not

307
00:28:34.519 --> 00:28:39.599
really sure what's going on. Said's fine. These two bowles,

308
00:28:39.640 --> 00:28:43.000
the factor and the coke. I already purchased them from

309
00:28:43.039 --> 00:28:47.200
the other Costa up there. He said, okay. He looked

310
00:28:47.400 --> 00:28:54.200
very confused. He said, what about the chocolate brownie? I said,

311
00:28:54.240 --> 00:28:57.680
that's in my pocket. You can't even see it. He said, oh,

312
00:28:57.720 --> 00:29:02.119
fair enough. And he said, well, how can I help?

313
00:29:03.039 --> 00:29:08.000
I said, I was wondering, just wondering. Say no if

314
00:29:08.039 --> 00:29:11.319
you like. He said, I will say no if I like.

315
00:29:12.119 --> 00:29:18.720
I've got complete control of what I say. I said, okay, okay, shirty.

316
00:29:18.960 --> 00:29:24.400
He just you know, I'm just asking, is there any

317
00:29:24.559 --> 00:29:31.640
chance I can get some ice in a cup? And

318
00:29:31.680 --> 00:29:36.240
he looked at me and I said that's the end

319
00:29:36.240 --> 00:29:39.720
of the sentence. There was nothing else that was it.

320
00:29:39.759 --> 00:29:46.680
Can I get some ice in a cup? Please? I

321
00:29:46.720 --> 00:29:49.200
don't know what else he expected me to say. Did

322
00:29:49.200 --> 00:29:55.119
he expect a song, I don't know, pull out a

323
00:29:55.160 --> 00:29:58.799
piece of paper and start reciting poetry. I don't know

324
00:29:58.839 --> 00:30:04.119
what he expected. And he said sure, So he went

325
00:30:04.160 --> 00:30:07.680
and got some ice, and I said, it's it's far.

326
00:30:08.079 --> 00:30:10.519
It's for a patient. I think. I said, it's for

327
00:30:10.559 --> 00:30:14.839
a customer. Then I realized that hospitals don't they call

328
00:30:14.880 --> 00:30:19.279
them patients, not customers, don't they I suppose customers would

329
00:30:19.279 --> 00:30:23.599
be a private hospital, wouldn't it they call them customers?

330
00:30:25.759 --> 00:30:30.319
And he said fine, And do you think it's weird, right.

331
00:30:31.400 --> 00:30:35.119
Do you know when you see someone every day but

332
00:30:35.200 --> 00:30:42.359
you don't know them, you don't know anything about them.

333
00:30:42.599 --> 00:30:45.240
And that's what is going on with this bloke in

334
00:30:45.319 --> 00:30:50.359
the coster. I've seen him nearly every day for the

335
00:30:50.440 --> 00:30:59.200
last two weeks, nearly, well yeah, it's nearly. He get

336
00:30:59.279 --> 00:31:05.359
onto two weeks, and I feel like I know him

337
00:31:05.359 --> 00:31:09.640
a little bit. I don't. I don't know anything about him,

338
00:31:09.839 --> 00:31:12.319
but just it's weird, and it's a little bit like

339
00:31:12.440 --> 00:31:18.839
people in the street I've seen for years and years

340
00:31:20.240 --> 00:31:26.640
heading towards work, walking through the park, getting ready in

341
00:31:26.680 --> 00:31:32.039
their bathroom. I mean, okay, that involves climbing a tree,

342
00:31:32.519 --> 00:31:36.920
but I can't. I just see people doing things that are normal,

343
00:31:37.640 --> 00:31:41.160
and I kind of feel like I know them a bit,

344
00:31:44.680 --> 00:31:46.559
but I don't. I don't know who they are. I

345
00:31:46.640 --> 00:31:51.759
don't know anything about them. I noticed that one there,

346
00:31:52.000 --> 00:31:55.079
I was going to work on a bus and I

347
00:31:55.160 --> 00:31:59.240
started to nod to people because it was the same

348
00:31:59.319 --> 00:32:05.680
people the same time every day. Almost felt like I

349
00:32:05.720 --> 00:32:12.359
knew them. And I remember saying to someone once, like

350
00:32:12.920 --> 00:32:17.400
after about six months of doing this, I said to her,

351
00:32:17.440 --> 00:32:20.920
you know, I feel like I know you now seeing

352
00:32:20.920 --> 00:32:26.000
you every day on the bus. She said, yeah, you

353
00:32:26.039 --> 00:32:31.119
should do. I work at your place, literally sit opposite

354
00:32:31.200 --> 00:32:37.279
you on the desk. I said, oh, for you look familiar.

355
00:32:39.400 --> 00:32:42.720
She just looked different. You look different when you're at

356
00:32:42.720 --> 00:32:46.160
the desk and what you do when you're outside. She said,

357
00:32:46.200 --> 00:32:51.039
I know because I'm wearing a coat now. And she

358
00:32:52.039 --> 00:32:55.640
is kind of strange without being rude. She used to

359
00:32:55.680 --> 00:33:00.079
wear a kin costume of work. No one knew why,

360
00:33:01.119 --> 00:33:09.200
but it didn't seem it didn't seem to affect her

361
00:33:09.279 --> 00:33:12.359
work because she was on the phones. So now I

362
00:33:12.359 --> 00:33:17.119
could see her when the management came around, you know,

363
00:33:17.160 --> 00:33:21.200
from the head office. She was just like all the

364
00:33:21.240 --> 00:33:26.160
weird people that dressed a bit strange, we like, or

365
00:33:26.559 --> 00:33:28.920
acted a bit weird, or put into it like a room,

366
00:33:29.559 --> 00:33:35.039
just hiding away. I looked forward to those days because

367
00:33:35.039 --> 00:33:38.880
it was a nice break from working. Me and those

368
00:33:38.920 --> 00:33:47.279
other people would just sit around chating and never got

369
00:33:47.319 --> 00:33:52.000
around to ask her about the Kim costume. But the

370
00:33:52.039 --> 00:33:57.519
blood dressed as a pirate. He was interested, and he

371
00:33:57.720 --> 00:34:01.519
was he was just a big fan of pirate movies.

372
00:34:03.200 --> 00:34:08.400
He said, he's always wanted to be Kirk Douglas, and

373
00:34:08.519 --> 00:34:14.480
I said, okay, It's hard to follow that up, really,

374
00:34:14.559 --> 00:34:18.880
isn't it if someone just comes out without all In

375
00:34:18.960 --> 00:34:21.840
case anyone's wondering the reason why I wear a pirate

376
00:34:21.960 --> 00:34:27.719
costume to work, Actually he's a pirate uniform. The reason

377
00:34:27.719 --> 00:34:31.400
I wearing this pirate uniform is because I'm a big

378
00:34:31.519 --> 00:34:36.320
fan of Kirk Douglas when he was in pirate movies

379
00:34:37.719 --> 00:34:43.599
in the nineteen fifties. It's hard to have a follow

380
00:34:43.719 --> 00:34:54.320
up question, what's your favorite dessert? It just doesn't fit,

381
00:34:54.440 --> 00:34:54.679
does it?

382
00:34:57.440 --> 00:34:57.599
Oh?

383
00:34:57.800 --> 00:34:58.280
Dessert?

384
00:35:03.440 --> 00:35:03.639
Oh?

385
00:35:06.199 --> 00:35:11.199
Was that dessert that doesn't People don't eat anymore? Angel delight?

386
00:35:13.039 --> 00:35:16.119
There was this dessert. I don't know if it's it

387
00:35:16.239 --> 00:35:19.159
might still get sold, but it was one of my

388
00:35:19.360 --> 00:35:24.440
favorite desserts. So it's kind of like they see it

389
00:35:24.639 --> 00:35:25.400
looked like.

390
00:35:27.400 --> 00:35:27.440
It.

391
00:35:27.559 --> 00:35:33.239
It looked like custard. It wasn't custard, because I cannot

392
00:35:33.679 --> 00:35:43.519
stand custard. It wasn't custard, but it was cold strawberry, chocolate,

393
00:35:45.719 --> 00:35:49.840
banana flavored. There might have been different flavors, but they're

394
00:35:49.840 --> 00:35:54.119
the ones that I remember. It was this powder which

395
00:35:54.199 --> 00:35:57.039
you put in and I don't know if you mix

396
00:35:57.159 --> 00:36:03.920
it with milk and just user like a what do

397
00:36:04.039 --> 00:36:07.519
they call it a mixing thing which makes it all fluffy,

398
00:36:08.440 --> 00:36:17.239
not drill a whisk a whisk, so yeah, and it

399
00:36:17.519 --> 00:36:20.639
makes it all fluffy and bubbly and all yum yum

400
00:36:20.719 --> 00:36:28.119
yum yum. And my stepmom used to make nicker Bocker glories.

401
00:36:29.280 --> 00:36:34.239
Be careful how quickly you say that word Nika Boka glory,

402
00:36:35.159 --> 00:36:37.920
which is if you don't know what it is, it's

403
00:36:38.000 --> 00:36:44.199
in a big lung, quite a high glass dish. I

404
00:36:44.280 --> 00:36:49.000
think it's basically did they use the same the same

405
00:36:49.119 --> 00:36:53.960
thing for Sundays as well, not on Sundays, but like

406
00:36:55.639 --> 00:36:59.679
a long dish. I don't know anyway. So what she

407
00:36:59.800 --> 00:37:07.920
used to do is she'd put in different levels of stuff,

408
00:37:08.599 --> 00:37:12.760
so there'd be some ice cream, there'd be some fruit,

409
00:37:13.840 --> 00:37:20.320
there'd be some angel delight, maybe some whipped cream. At

410
00:37:20.320 --> 00:37:28.039
the top, there'd be some what those those fingers they're

411
00:37:28.440 --> 00:37:33.880
not bread, but oh wow, I can't even remember what

412
00:37:34.000 --> 00:37:37.079
they recalled. I still love them because they would melt

413
00:37:37.119 --> 00:37:45.960
in your mouth. Wow. What what was it called? I'm

414
00:37:46.000 --> 00:37:50.119
sure there's something fingers And they were kind of pastry

415
00:37:50.559 --> 00:37:53.960
ish and they had a bit of sugar on top.

416
00:37:56.639 --> 00:37:59.760
And I think what she used to do is if

417
00:38:00.920 --> 00:38:04.599
just stick them in so they melted or crumbled them

418
00:38:04.719 --> 00:38:10.039
up and made little toppings kind of bread crumbs as well.

419
00:38:10.239 --> 00:38:17.800
And yeah, it was sugar and it was lovely, amazing,

420
00:38:18.960 --> 00:38:24.960
possibly a flake at the top. Oh, it was glorious.

421
00:38:25.559 --> 00:38:28.800
And then his big long spoons of a tiny little

422
00:38:29.920 --> 00:38:34.320
a tiny little kind of spoon thing at the end.

423
00:38:35.400 --> 00:38:44.079
So big long handle probably quite could for help him

424
00:38:44.079 --> 00:38:47.960
with constipation, I imagine, but there's not a focus on that.

425
00:38:48.840 --> 00:38:52.480
So with very long handle, which you can really get

426
00:38:52.519 --> 00:38:57.480
into the hard to reach places, which is like I

427
00:38:57.760 --> 00:39:02.679
was found right at the bottom of the dish. There

428
00:39:02.760 --> 00:39:06.159
was one bit that seemed to just be very hard

429
00:39:06.239 --> 00:39:09.719
to get to and then maybe be a bit of

430
00:39:10.119 --> 00:39:14.079
ice cream or a bit of chocolate or something just

431
00:39:14.360 --> 00:39:17.880
right in there. And I dig in, really dig from

432
00:39:17.960 --> 00:39:22.760
different angles until I got to it. I never quit

433
00:39:24.400 --> 00:39:31.159
when it comes to chocolate, I never quit. Oh yeah,

434
00:39:31.360 --> 00:39:36.440
yum yum, yum, yum yum. And also trifles. We didn't

435
00:39:36.480 --> 00:39:39.960
have custard and our trifles we had angel did I

436
00:39:41.719 --> 00:39:46.440
The reason for that is because custard is horrible. I

437
00:39:46.599 --> 00:39:50.639
didn't like custard. I would not eat I would never

438
00:39:50.880 --> 00:39:56.960
ever eat custard ever, not gonna happen, and that's just

439
00:39:57.079 --> 00:40:01.880
not gonna happen. Ever, So this is one of those

440
00:40:01.920 --> 00:40:05.400
things I don't like. So we used to have I

441
00:40:05.599 --> 00:40:09.960
think because I was so anti custard. Maybe my brother's

442
00:40:09.960 --> 00:40:19.159
also didn't mind custard, so my stepmom would just figure

443
00:40:19.239 --> 00:40:23.000
a way around it. So we used angel Delight instead

444
00:40:24.119 --> 00:40:31.159
on top and some cream lovely. It was oh yum yum, yum, yum, yum,

445
00:40:31.239 --> 00:40:38.679
yum yum. So I'm thinking, why am I talking about

446
00:40:39.039 --> 00:40:45.119
angeed Delight. I don't know why, but I'm not sure

447
00:40:45.159 --> 00:40:49.000
if they sell it any mine in the shops. I

448
00:40:49.079 --> 00:40:54.559
think it's one of those things that possibly wasn't nutritionally

449
00:40:55.440 --> 00:41:07.239
the most beneficial edible product in the world. But it

450
00:41:07.400 --> 00:41:13.880
was yummy, so yummy, yummy, yummy, yummy yummy. Another thing

451
00:41:13.920 --> 00:41:20.440
I used to like to eat is Vanetta ice cream. Again,

452
00:41:20.559 --> 00:41:25.079
I don't know if it's still around. And another I

453
00:41:25.559 --> 00:41:28.639
didn't understand why it's not the most popular ice cream

454
00:41:28.679 --> 00:41:33.960
in the world because it's layered again, kind of like

455
00:41:34.039 --> 00:41:41.599
a lasagna or a trifle. Because I said trifle. It's

456
00:41:41.800 --> 00:41:47.440
just that tis a version of a lasagna, isn't it.

457
00:41:49.760 --> 00:41:54.480
And I learned to make lasagnas I did. I learned

458
00:41:54.519 --> 00:41:57.000
when I was at school, but I learned on a

459
00:41:57.119 --> 00:42:03.320
more industrial level when I worked the canteen in a bakery.

460
00:42:04.280 --> 00:42:07.519
So there's hundreds of people being served, and I made

461
00:42:07.559 --> 00:42:13.400
this massive lasagnas and my boss, who is the chef,

462
00:42:15.519 --> 00:42:17.559
he was doing all that stuff, and I said, why

463
00:42:17.599 --> 00:42:20.639
don't you teach me how you do it? You know,

464
00:42:21.320 --> 00:42:24.079
because it's very different making a little lasagna to making

465
00:42:24.159 --> 00:42:28.840
a massive lasagna. It's just a little bit, I don't know,

466
00:42:29.079 --> 00:42:33.280
it's a different kind of process. So in the end

467
00:42:34.000 --> 00:42:35.840
he taught me to do it so he didn't have

468
00:42:35.920 --> 00:42:39.360
to do it. I just thought that made sense. It

469
00:42:39.440 --> 00:42:43.559
gave me something to do a bit more interesting, and

470
00:42:44.599 --> 00:42:47.199
so he got me. When it was a lazagna day,

471
00:42:47.880 --> 00:42:50.519
I would always do the lasagna. I do the whole thing,

472
00:42:51.440 --> 00:42:56.519
maybe two or three of them, and he could just

473
00:42:56.599 --> 00:43:01.800
stand jill out. I think I felt quite proud because

474
00:43:01.840 --> 00:43:04.800
they did come out nice, and he went because he

475
00:43:04.960 --> 00:43:07.800
was a trained chef, he went through the whole thing

476
00:43:07.920 --> 00:43:13.079
with me and stepped by step. I felt quite accomplished. Actually,

477
00:43:14.079 --> 00:43:21.079
because people liked the lasagnas. They were popular, and I

478
00:43:21.199 --> 00:43:29.760
think we did a vegetarian version as well as Yeah,

479
00:43:29.800 --> 00:43:33.840
because there was I think the problem. There was a

480
00:43:33.920 --> 00:43:34.920
lot of people there.

481
00:43:36.719 --> 00:43:37.960
It wasn't so much that they.

482
00:43:37.920 --> 00:43:46.800
Were vegetarian, but they could only eat me like hellal

483
00:43:46.920 --> 00:43:51.400
me and stuff like that, which the kitchen didn't provide,

484
00:43:52.280 --> 00:43:56.519
the canteen didn't provide. So what they would do instead

485
00:43:56.679 --> 00:44:02.119
is maybe have vegetarian version. So they were quite popular

486
00:44:02.199 --> 00:44:08.199
as well. What I did, though, is to make the

487
00:44:08.280 --> 00:44:15.480
lisagnis taste a bit nicer I with the vegetarian ones.

488
00:44:16.199 --> 00:44:18.039
I just bring a little bit of meat in there

489
00:44:18.079 --> 00:44:20.639
as well, just to add a little bit of taste,

490
00:44:21.480 --> 00:44:24.440
a little bit of pork. So I think that was

491
00:44:26.159 --> 00:44:34.360
they were popular. I didn't, I really didn't. Wow. Even now,

492
00:44:35.559 --> 00:44:41.760
thirty four years later, I still wouldn't. I was still

493
00:44:41.880 --> 00:44:46.639
gonna say I was joking. I would not ever do that. Wow. No, no, No,

494
00:44:50.880 --> 00:44:54.599
you fed them park and they didn't think they were

495
00:44:54.719 --> 00:45:02.400
eating any meat or don't. I'm not sure there is

496
00:45:02.440 --> 00:45:09.559
even one vegetarian lair at all, like vegetarian vegetarian, but

497
00:45:09.679 --> 00:45:14.480
the vegetarian or meat or the vegetarian meals were a

498
00:45:14.599 --> 00:45:22.159
substitute for because of religious issues or religious beliefs or whatever,

499
00:45:27.119 --> 00:45:30.960
those of Bork Grindings really went down the tree. It

500
00:45:31.119 --> 00:45:37.960
just shows you if you don't know. I still find

501
00:45:38.039 --> 00:45:39.719
in fact I didn't do that, by the way, I'm

502
00:45:39.760 --> 00:45:43.320
just joking. I still find it funny though, the amount

503
00:45:43.360 --> 00:45:51.559
of people, not even necessary religious of any persuasion, we say,

504
00:45:52.079 --> 00:45:54.119
don't eat walk it's a dirty animal.

505
00:45:55.400 --> 00:45:56.880
Name a clean one.

506
00:45:59.039 --> 00:46:03.440
Where is there a clean animal? Just name one. I mean,

507
00:46:04.280 --> 00:46:07.119
my little the love of my life right now. If

508
00:46:07.159 --> 00:46:13.400
Anny he's a dirty little back up? You know humans

509
00:46:13.440 --> 00:46:17.280
are dirty. He was just there's no clean animal. I'm

510
00:46:17.800 --> 00:46:22.159
technically clean for maybe five minutes after I've had a shower,

511
00:46:22.719 --> 00:46:32.320
and then I fought. You know, it's oh dear, oh,

512
00:46:33.320 --> 00:46:37.400
that's a bit of activity downstairs. So I'm just waiting

513
00:46:37.440 --> 00:46:42.960
to see if Ni's gonna start barking or not. It's

514
00:46:43.559 --> 00:46:51.239
called eight in the morning. I've got one hour until

515
00:46:52.320 --> 00:46:56.239
I need to take Finnie over to see the neighbors.

516
00:46:57.559 --> 00:46:59.760
And they've got a little dog there till about me,

517
00:47:01.400 --> 00:47:03.400
so he's going to be happy running around with the

518
00:47:03.440 --> 00:47:04.960
other dog who he likes.

519
00:47:07.480 --> 00:47:08.199
And then.

520
00:47:10.880 --> 00:47:15.519
I'm hoping I can get back by two o'clock at

521
00:47:15.559 --> 00:47:26.320
the latest. Yeah. Yeah, Ideally there's a lot of shouting

522
00:47:26.440 --> 00:47:31.039
outside that's weird. It's early for that. I just heard

523
00:47:31.119 --> 00:47:47.480
someone go, right, what's that about? I don't know, Oh yeah,

524
00:47:48.360 --> 00:47:57.199
the I just love Angel Delight. I used to tut

525
00:47:57.320 --> 00:48:04.039
the what was that ice cream? I was talking about?

526
00:48:06.000 --> 00:48:09.840
It was basically, well, they did a mint version and

527
00:48:10.119 --> 00:48:13.880
possibly yeah, different versions, but the one I liked was

528
00:48:14.000 --> 00:48:22.079
just vanilla ice cream with it was bits of chocolate,

529
00:48:22.639 --> 00:48:27.639
like I don't know how to explain it, vonetta or

530
00:48:27.639 --> 00:48:30.559
ice cream. And for those who don't know, it's like

531
00:48:30.679 --> 00:48:36.840
a a a big, long, oblong kind of block that

532
00:48:37.039 --> 00:48:42.199
came on a tray, a brown tray, I think, wrapped

533
00:48:42.239 --> 00:48:46.800
in plastic but white, you know, just like ice cream,

534
00:48:47.280 --> 00:48:52.199
you know, frozen goun of plastic and then inside a

535
00:48:52.360 --> 00:48:58.400
box with Vanetta on the side and a picture of it.

536
00:49:01.280 --> 00:49:04.239
And I really liked it as a kid and I

537
00:49:04.360 --> 00:49:07.440
used to eat it. I've had it as an adult.

538
00:49:08.000 --> 00:49:10.960
I don't know if it's still produced because I've not

539
00:49:11.079 --> 00:49:17.320
had any for a while. I just liked the layer

540
00:49:17.840 --> 00:49:22.119
chocolate ice cream, then chocolate and it's like these little

541
00:49:23.480 --> 00:49:32.039
not flakes. Know how to explain it, but it's nice anyway.

542
00:49:34.039 --> 00:49:37.199
There was a time when I was about sixteen living

543
00:49:37.239 --> 00:49:40.519
in the flat of the chip shop, and I had

544
00:49:40.679 --> 00:49:46.159
such little money. I would sometimes spend all my money,

545
00:49:46.840 --> 00:49:52.760
which would be maybe a pound, on some ice cream,

546
00:49:53.079 --> 00:49:54.480
vienneta or ice cream.

547
00:49:55.320 --> 00:49:55.400
And.

548
00:49:59.119 --> 00:50:08.079
Possibly thinking about it, possibly a what would I have

549
00:50:08.239 --> 00:50:14.400
with it? What is that what they called blood? The

550
00:50:16.079 --> 00:50:25.679
non syrup maybe syrup, not sponges, but like pine oh

551
00:50:26.079 --> 00:50:29.800
carving what they call it. It's like pastry. And then

552
00:50:29.880 --> 00:50:33.360
there's sort of syrupy stuff at the top which is

553
00:50:33.519 --> 00:50:39.440
very sticky and thick. Oh, the name of it is

554
00:50:39.519 --> 00:50:42.239
gone out of my head. I used to heat that

555
00:50:42.480 --> 00:50:45.840
up and then have that with the ice cream, and

556
00:50:45.960 --> 00:50:50.920
that was my dinner. That was my lunch, and I

557
00:50:51.079 --> 00:50:57.719
feel so full, but not in a good way because

558
00:50:57.719 --> 00:51:08.519
I needed food, proper food, not just sugar. Probably wasn't

559
00:51:08.559 --> 00:51:17.000
my best decision ever. And there was a time when

560
00:51:17.000 --> 00:51:19.880
I used to have. Yeah, when I was in the

561
00:51:19.960 --> 00:51:23.480
chip shop, I got a part time job cleaning before work.

562
00:51:25.119 --> 00:51:30.119
I needed to try and get some money, and I

563
00:51:30.280 --> 00:51:33.159
used to get home. I used to work from six

564
00:51:33.199 --> 00:51:38.039
point thirty to eight thirty, and then i'd start work

565
00:51:38.119 --> 00:51:42.159
at nine, so i'd go home. It's anny a five

566
00:51:42.199 --> 00:51:47.679
minute walk, get home, have some corn flakes, have a

567
00:51:47.760 --> 00:51:51.159
can of coke. Would you believe at this? I mean,

568
00:51:52.039 --> 00:51:55.199
I've not done that since that time. I cann and

569
00:51:55.320 --> 00:52:00.360
coke with my conflicts. It's a weird mix. And I'd

570
00:52:00.440 --> 00:52:05.000
watch breakfast TV for like fifteen minutes, then I'd go

571
00:52:05.119 --> 00:52:17.199
downstairs and start working. And I think my boss told

572
00:52:17.280 --> 00:52:21.199
me I had to quit my morning job because I

573
00:52:21.280 --> 00:52:26.159
was working too many hours. It made me too tired.

574
00:52:26.719 --> 00:52:30.599
It was like, yeah, but I need the money. Maybe,

575
00:52:32.559 --> 00:52:39.280
I mean, it wasn't much. It's probably fifteen pounds a week. Maybe,

576
00:52:41.000 --> 00:52:50.679
I mean probably what two four, six, eight, ten, twelve

577
00:52:52.760 --> 00:53:07.079
twelve hours from Monday to Saturday. Twelve hours a week. Yeah,

578
00:53:07.239 --> 00:53:18.119
maybe fifteen two one pound fifteen hour probably, so twenty

579
00:53:18.239 --> 00:53:24.320
pounds a week, maybe eighteen pound a week, which would

580
00:53:24.400 --> 00:53:31.559
really make a difference to my lifestyle. But it was

581
00:53:31.719 --> 00:53:36.800
quite diring, you know, waking up at six in the morning.

582
00:53:41.000 --> 00:53:41.239
Yeah.

583
00:53:42.800 --> 00:53:47.079
Back then, I wasn't a big fan of early starts.

584
00:53:48.360 --> 00:53:53.920
I really, really, really really wasn't. I mean really, I

585
00:53:54.159 --> 00:53:57.679
was not a big fan of starting at getting up early.

586
00:53:59.400 --> 00:54:06.960
It was there's a constant struggle for me. And now

587
00:54:07.239 --> 00:54:10.280
I wake up at four or five every day in

588
00:54:10.400 --> 00:54:19.440
the morning. I don't know why that noise is someone

589
00:54:21.320 --> 00:54:24.119
make a noise in the garden. So I'm going to

590
00:54:24.199 --> 00:54:28.480
go thank you for listening. Remember to be kind to yourself,

591
00:54:28.599 --> 00:54:32.320
because you do deserve to be happy, and be gentle

592
00:54:32.400 --> 00:54:37.280
with his arm. He deserved to feel safe. Lots of love.

593
00:54:39.880 --> 00:55:00.320
Bye. Relax in a more deep and meaningful way, being

594
00:55:00.440 --> 00:55:05.440
in a way that can not just allow you to

595
00:55:05.760 --> 00:55:16.599
feel calmer now and throughout the time we spend together here,

596
00:55:18.760 --> 00:55:24.440
not just relaxed at the end of the recording when

597
00:55:24.480 --> 00:55:31.119
it's finished and you can enjoy that sense of comfort

598
00:55:31.320 --> 00:55:46.199
and peace, but also I think it would be nice

599
00:55:46.360 --> 00:56:06.079
to have those feelings of relaxation continue for longer after

600
00:56:06.239 --> 00:56:16.760
the recording has ended, so that you can still benefit

601
00:56:19.679 --> 00:56:26.920
from listening to my voice, maybe in a few hours time,

602
00:56:28.840 --> 00:56:42.280
perhaps tomorrow, and then by listening regularly, especially if you

603
00:56:42.519 --> 00:56:46.719
find like some people do and myself as well. I

604
00:56:47.320 --> 00:56:54.039
sometimes I'll find one particular recording that really resonates with me,

605
00:56:58.400 --> 00:57:00.800
and I just listened to it over and over again

606
00:57:03.079 --> 00:57:16.079
every morning, every evening. There was this recording from We're

607
00:57:16.119 --> 00:57:21.840
going back to about nineteen ninety nine. It wasn't hypnosis,

608
00:57:21.920 --> 00:57:25.920
but it was a guided visualization, so it kind of

609
00:57:26.079 --> 00:57:33.400
was hypnosis, really, and I managed to find it again

610
00:57:34.199 --> 00:57:39.599
and it still has the same effect on me. And

611
00:57:39.920 --> 00:57:53.360
part of it was the person's voice relaxed me, just

612
00:57:53.519 --> 00:58:00.559
felt so peaceful, and I'd look forward to listening to

613
00:58:00.760 --> 00:58:13.000
her in the morning and in the evening. And I

614
00:58:13.199 --> 00:58:22.320
knew before even pressing the play button that since I've

615
00:58:22.360 --> 00:58:26.639
done that, pressed the play button, this is in the

616
00:58:26.800 --> 00:58:41.079
days of CD players, pressed the play button, if that

617
00:58:41.199 --> 00:58:45.199
it might have even been a tape tape recorder. I'd

618
00:58:45.280 --> 00:58:54.960
lie down on the bed and then even without necessarily

619
00:58:56.159 --> 00:59:06.840
listening to her words because I had to memorized. Really,

620
00:59:11.519 --> 00:59:17.360
it was as if my body knew exactly what to do,

621
00:59:22.320 --> 00:59:43.960
and the muscles just almost went into automatic relaxation, and

622
00:59:44.280 --> 00:59:57.920
I remember my mind would slow down. Now Now, I

623
00:59:58.320 --> 01:00:04.519
was listening to this recording in the early days of

624
01:00:04.679 --> 01:00:15.239
learning hypnosis, and long before I ever made any videos

625
01:00:15.480 --> 01:00:20.119
or audio recordings myself, because I didn't start doing that

626
01:00:20.320 --> 01:00:34.000
till two thousand and six, but I knew, I knew

627
01:00:34.480 --> 01:00:47.159
how helpful I found being able to just let go,

628
01:00:50.239 --> 01:00:55.599
to have that trust in the person that I'm listening to,

629
01:01:03.320 --> 01:01:10.039
knowing that it's going to be just as relaxing, if

630
01:01:11.480 --> 01:01:20.800
not more so each time you hear my voice, you

631
01:01:20.920 --> 01:01:32.480
may feel the same. Some people have been listening to

632
01:01:32.639 --> 01:01:46.480
me for over a decade, maybe not solidly, obviously not

633
01:01:46.559 --> 01:01:52.840
twenty four hours a day, but maybe people come back.

634
01:01:54.719 --> 01:02:08.320
Some people may be listen every day. That's something that

635
01:02:08.480 --> 01:02:21.440
I do which you may not realize by listening, is

636
01:02:25.599 --> 01:02:39.840
when I record these recordings now, for example, I also

637
01:02:41.400 --> 01:02:52.599
am affected by the words that I say. So if

638
01:02:52.679 --> 01:03:03.039
I set you focus on your feet, notice your feet relaxing,

639
01:03:06.519 --> 01:03:14.239
I will be focusing on my feet. I will be

640
01:03:14.559 --> 01:03:32.599
noticing my feet relaxing. If I said focus on your hands,

641
01:03:35.440 --> 01:03:44.960
and maybe notice the difference between each hand, perhaps notice

642
01:03:45.039 --> 01:03:51.000
the air in the room, the temperature.

643
01:03:50.599 --> 01:03:51.119
Of the room.

644
01:03:53.000 --> 01:04:03.360
On the backs of your hands. You may start to

645
01:04:03.960 --> 01:04:12.000
notice what almost feels like a very light breeze, even

646
01:04:12.079 --> 01:04:16.280
though there may not be any type of breeze at

647
01:04:16.360 --> 01:04:29.280
all where you are right now. And as you become

648
01:04:29.960 --> 01:04:44.360
aware of your hands, I'm also aware of how relaxed

649
01:04:44.679 --> 01:05:08.400
my hands are feeling now and when it comes to

650
01:05:09.960 --> 01:05:16.000
potentially drifting off to sleep, which may be the reason

651
01:05:16.320 --> 01:05:32.519
you're listening, I also feel drowsy when I make these recordings.

652
01:05:37.280 --> 01:05:53.679
I also notice my mind drifting. In fact, at times

653
01:05:55.760 --> 01:06:09.880
I've actually fallen asleep without even noticing, and then I

654
01:06:10.039 --> 01:06:21.360
carry on talking, and it's suddenly when I listen back

655
01:06:21.599 --> 01:06:30.519
to do the editing, I hear snoring, and I think,

656
01:06:31.000 --> 01:06:40.800
I don't remember snoring. I remember talking. Was this snoring

657
01:06:41.119 --> 01:06:47.800
was a pig turned up? That's why I sound like

658
01:06:47.920 --> 01:06:59.000
when I snare and I get really into the whole experience.

659
01:07:06.960 --> 01:07:16.400
I don't know how you feel, how relaxed you feel

660
01:07:16.440 --> 01:07:27.000
in your feet, how relaxed you feel in your hands.

661
01:07:42.119 --> 01:07:54.320
I have noticed more and more that the more relaxed,

662
01:07:56.079 --> 01:08:11.840
deeper level of comfort you feel, the easier your breathing becomes.

663
01:08:18.439 --> 01:08:35.079
It's almost like that additional muscle relaxation. So this allows

664
01:08:35.159 --> 01:09:06.239
you to breathe easier without necessarily focusing on your breath, however,

665
01:09:06.520 --> 01:09:35.239
being able to notice the ease in which you breathe

666
01:09:35.479 --> 01:10:25.279
so naturally, you breathe so very easily and smoothly. Whenever

667
01:10:25.439 --> 01:10:43.760
I imagine my breathing improving, when I've got my eyes closed,

668
01:10:49.800 --> 01:11:02.680
I tend to visualize a beautiful field with trees and

669
01:11:02.920 --> 01:11:43.199
flowers producing all that life giving oxygen. It feels nice to,

670
01:11:44.960 --> 01:12:03.880
if nothing else, just taking some time away from everything,

671
01:12:15.199 --> 01:12:47.720
enjoying that feeling of peace, serenity with a joyful heart.

672
01:13:13.119 --> 01:13:38.560
Time seems to just drip by, so very slowly, relaxed,

673
01:13:44.520 --> 01:14:23.640
so deeply, peaceful, completely unattached to any thoughts whatsoever in

674
01:14:23.800 --> 01:15:28.159
this moment, completely free, noticing that your mind has slowed down.

675
01:15:36.479 --> 01:16:23.159
Slowed down because nothing really requires your attention. You can

676
01:16:23.439 --> 01:16:39.560
enjoy the physical sensations of allowing the stress to rip

677
01:16:40.319 --> 01:16:53.760
out of your body, to appear out of every part

678
01:17:00.079 --> 01:17:24.800
of your body being released from your brain in your

679
01:17:24.960 --> 01:18:16.119
mind slowly but surely, the muscles singing like yeah, relas

680
01:18:21.159 --> 01:19:11.239
rs really so very deeply, ris so deeply, and the feelings,

681
01:19:13.920 --> 01:19:38.760
the pleasant feelings in your arms and shoulders, deepening each

682
01:19:39.199 --> 01:20:17.239
part of your body further and deeper and deep noticine,

683
01:20:20.520 --> 01:20:47.279
the feelings in the back of your neck, feelings in

684
01:20:47.439 --> 01:21:36.920
your wrists, muscles in front of your body. I all say,

685
01:21:46.760 --> 01:22:26.000
feeling peaceful deeply. There's a sense of peace spreads through

686
01:22:27.560 --> 01:23:05.319
your fairy core. And when you focus on your mind,

687
01:23:17.239 --> 01:24:27.720
your mind becomes eve and slower, even deeper, relax so

688
01:24:28.359 --> 01:25:28.319
very slow his stomach peace for in your stomach you're back.

689
01:25:33.760 --> 01:26:02.600
Notice Notice how relaxed you'd never feel in the hole

690
01:26:02.960 --> 01:26:35.760
of your bag. You spy from your brain all the

691
01:26:35.880 --> 01:26:44.520
way down the middle of your back, sending and receiving

692
01:26:47.000 --> 01:27:18.840
millions of messages every day. Decomfort increasing deeply relaxed.

693
01:27:48.960 --> 01:27:49.640
You means.

694
01:28:15.479 --> 01:28:29.119
Legs, spreading those signals down a spine or cord into air,

695
01:28:29.359 --> 01:28:48.800
every part of your body, your shins and your calf muscles,

696
01:29:16.039 --> 01:29:45.520
your elbows, Feelings of peace and tranquility spreading through your body,

697
01:29:50.560 --> 01:30:06.800
tips of your toes, to your eyes, your fingers. All

698
01:30:06.960 --> 01:30:52.600
wait till you know it. Back I thinker, read the thinker. Please,

699
01:31:08.439 --> 01:31:38.439
drifting mind just wandering away, happy to let go, let

700
01:31:39.119 --> 01:32:44.439
go completely, let go, so tranquil, the whole body enjoying

701
01:32:44.600 --> 01:35:06.720
a sense listening guy hep more Pece flying the space,

702
01:35:09.119 --> 01:35:50.800
this space of peace and safety, so fairy, very relaxed,

703
01:37:20.720 --> 01:37:45.399
letting go. Maybe we can just focus on the different

704
01:37:45.800 --> 01:38:20.600
parts of your body, just to notice you, foolhead, and

705
01:38:20.840 --> 01:39:22.479
your eyes. You too, so Louise, noticing the sense of

706
01:39:25.439 --> 01:41:31.000
complete freedom, absolute freedom. Driri, He's for energy, Pase to

707
01:41:31.279 --> 01:42:46.159
breeze much easy, loose. You may have or may not

708
01:42:46.399 --> 01:43:48.039
have noticed your mind drifted, peaceful more, even more deeply

709
01:43:53.560 --> 01:44:41.319
in the direction Hotel Bliss for pace, blisph pace toreft

710
01:45:29.239 --> 01:46:39.880
to to to peace, so calm, let him go peace

711
01:46:40.840 --> 01:47:55.520
with mind forty relaxed, so relaxed. Your body feels almost invisible,

712
01:48:10.720 --> 01:48:48.439
so very relaxed. I'm peaceful, so peaceful, RelA.

713
01:48:55.239 --> 01:49:11.720
Like hers.

714
01:49:31.199 --> 01:49:37.399
And you could start to notice that you are feeling

715
01:49:37.800 --> 01:49:49.000
more relaxed, even though I've not purposely focused your mind

716
01:49:50.000 --> 01:49:57.520
upon that sense of physical comfort that is growing within

717
01:49:57.640 --> 01:50:06.800
you throughout your body, and your mind starts to slow down,

718
01:50:11.720 --> 01:50:18.920
And that could be almost in recognition of I guess

719
01:50:19.319 --> 01:50:31.800
my speech not being particularly fast, and things just generally

720
01:50:33.520 --> 01:50:44.520
feel calmer. Just by listening to my voice, you give

721
01:50:44.600 --> 01:50:51.479
yourself an opportunity to take a break from the day,

722
01:50:53.640 --> 01:51:01.119
take a break from your life as it is, and

723
01:51:01.279 --> 01:51:09.039
to give yourself a rest, giving yourself permission to take

724
01:51:09.159 --> 01:51:14.680
some time off, and to allow your body to relax

725
01:51:16.399 --> 01:51:24.319
and allow your mind to slow down, which in turn

726
01:51:26.920 --> 01:51:31.960
releases the tension and he stresses that you had in

727
01:51:32.039 --> 01:51:41.880
your body. It's almost as if the parts of your

728
01:51:41.920 --> 01:51:53.920
body just open up, allowing the negativity out and at

729
01:51:53.960 --> 01:52:02.199
the same time replacing that negativity with positive heathing energy,

730
01:52:05.319 --> 01:52:09.920
which then fills your body up and your mind to

731
01:52:11.560 --> 01:52:29.960
also starts to appreciate those feelings of increasing confidence, an

732
01:52:30.039 --> 01:52:47.119
almost uplifting feeling, positive healing, an energy that spreads through

733
01:52:47.199 --> 01:52:57.880
your body like a wave of comfort. And all this

734
01:52:58.199 --> 01:53:10.239
comes from just allowing yourself a few minutes, maybe half

735
01:53:10.319 --> 01:53:14.159
an hour, however long you want it to be, to

736
01:53:14.479 --> 01:53:28.319
just rest and allow your mind and your body to

737
01:53:28.439 --> 01:53:45.039
almost reset itself to the settings of comfort and relaxation, calmness,

738
01:53:49.319 --> 01:53:58.640
which allows more room for feelings of pleasure and happiness

739
01:54:02.720 --> 01:54:11.520
to move around your body and into your mind, almost

740
01:54:12.319 --> 01:54:16.920
as if your mind and your body are sinking together,

741
01:54:21.199 --> 01:54:30.880
almost mirroring each other with that growing positivity and calmness,

742
01:54:35.960 --> 01:54:43.159
And it feels nice. It really does feel nice to

743
01:54:43.359 --> 01:54:49.039
know that you are the one that has allowed yourself

744
01:54:52.520 --> 01:55:01.560
to feel more comfort and to expe experience.

745
01:55:03.600 --> 01:55:04.760
More of this.

746
01:55:06.520 --> 01:55:21.680
Deep relaxation spreading throughout your body. And as I focus

747
01:55:23.239 --> 01:55:29.000
on each part of your body, you can notice that

748
01:55:29.239 --> 01:55:43.760
that part becomes even more relaxed just by focusing on it.

749
01:55:46.319 --> 01:55:55.960
It becomes even more calm and comfortable just by focusing.

750
01:56:00.079 --> 01:56:05.760
And as I move down your body, starting at your head,

751
01:56:08.479 --> 01:56:15.159
the parts that you've already focused on will continue to

752
01:56:15.359 --> 01:56:23.079
relax deeply and those parts that we've not yet focused on,

753
01:56:25.399 --> 01:56:36.840
or just automatically release any remaining tension in anticipation of

754
01:56:37.079 --> 01:56:49.920
even more comfort about to come. Now, I'm going to

755
01:56:50.039 --> 01:56:57.479
start by focusing on your forehead. Just being aware the

756
01:56:57.760 --> 01:57:08.039
feelings of your forehead and any background sounds like mister

757
01:57:08.319 --> 01:57:13.199
Herbert the pigeon can just allow you to feel even

758
01:57:13.399 --> 01:57:23.399
more relaxed. Just means you're in the moment. This isn't

759
01:57:23.880 --> 01:57:31.760
this isn't a sterile environment. This is the world. I

760
01:57:31.920 --> 01:57:39.319
live in the countryside, so there's lots of nature sounds around.

761
01:57:44.680 --> 01:57:49.760
So as you focus on your forehead, just notice how

762
01:57:49.840 --> 01:58:00.159
it becomes even more relaxed as you focus only my

763
01:58:00.399 --> 01:58:09.920
voice and that part of your body. Moving down to

764
01:58:10.079 --> 01:58:23.000
your eyes, focusing on your eyes, noticing how your eyelids

765
01:58:23.239 --> 01:58:30.239
feel so heavy yet so light at the same time,

766
01:58:33.640 --> 01:58:44.319
and all the muscles around your eyes relaxing completely. Moving

767
01:58:44.439 --> 01:58:51.600
your focus down to your mouth, your lips, your tongue,

768
01:58:52.840 --> 01:59:00.760
your teeth, and your gums, the whole of your mouth relaxing,

769
01:59:04.279 --> 01:59:14.439
calm and loose. As you focus now on your jaw,

770
01:59:17.560 --> 01:59:21.119
not just the parts of your jaw near your mouth,

771
01:59:22.119 --> 01:59:26.359
your chin, but all the way up the size of

772
01:59:26.439 --> 01:59:33.119
your face to your ears, a hole of your jaw

773
01:59:35.760 --> 02:00:02.880
feeding more relaxed and calm, focusing on your no the

774
02:00:03.000 --> 02:00:10.520
front of your neck and your throat relaxing and loose

775
02:00:11.239 --> 02:00:20.840
and calm. The side of your neck, the right and

776
02:00:21.119 --> 02:00:33.720
left side of your neck relax and loose and calm.

777
02:00:40.079 --> 02:00:46.760
And now the back of your neck, focusing on the

778
02:00:47.039 --> 02:00:57.439
back of your neck, letting go of any tension that

779
02:00:57.640 --> 02:01:06.520
may have been there before, and enjoying that sense of

780
02:01:07.520 --> 02:01:18.159
increasing comfort and release that you can experience in the

781
02:01:18.319 --> 02:01:30.560
back of your neck. Moving down your back and moving

782
02:01:30.800 --> 02:01:35.159
either side of your spine right from the top of

783
02:01:35.239 --> 02:01:40.760
your back all the way down to the bottom of

784
02:01:40.880 --> 02:01:57.840
your back, down to your lower back. And as you

785
02:01:58.079 --> 02:02:05.399
move up and down your spine, you can feel the

786
02:02:05.600 --> 02:02:20.640
muscles either side of your spine relaxing even more. And

787
02:02:20.800 --> 02:02:27.520
as those muscles relax, that sense of comfort starts to

788
02:02:27.720 --> 02:02:38.119
spread outwards from your spine into both sides of your back,

789
02:02:41.920 --> 02:02:45.600
the top of your back, the middle and your lower back.

790
02:02:49.159 --> 02:02:56.279
And as you scan gently and slowly up and down

791
02:02:56.479 --> 02:03:01.520
your back, there's the muscles in the top of your

792
02:03:01.640 --> 02:03:11.600
back relax and become looser. The muscles in the middle

793
02:03:11.640 --> 02:03:18.920
of your back also seem to just almost divide from

794
02:03:19.000 --> 02:03:32.399
each other, separating and almost melting. And in your lower

795
02:03:32.520 --> 02:03:44.039
back there seems to be an extra special feeling of comfort.

796
02:03:49.319 --> 02:03:55.439
The spreads into your hips, so down your lower back,

797
02:03:55.560 --> 02:04:03.760
get into your hips, into the area where your cosis are,

798
02:04:07.319 --> 02:04:13.520
and into your buttocks and all those muscles that spread

799
02:04:16.279 --> 02:04:26.000
when your lower back into your hip area start to melt,

800
02:04:30.439 --> 02:04:42.760
start to really let go, and don't even nowhere about

801
02:04:42.920 --> 02:04:48.920
to focus on your shoulders. Your back and your spine

802
02:04:49.960 --> 02:05:06.720
will continue to let go, continue to relax, yes, so calmly.

803
02:05:11.439 --> 02:05:16.359
And as you focus on your shoulders, you may notice

804
02:05:16.600 --> 02:05:40.720
that they're already feeling really loose. They're already feeding, calm

805
02:05:47.079 --> 02:05:59.760
and fearing. Those muscles then move from your neck into

806
02:05:59.840 --> 02:06:25.279
your shoulders. Feel so soft and gentle, so smooth and calm,

807
02:06:36.640 --> 02:06:49.199
and the feeding in your shoulders seems to spread deep

808
02:06:49.479 --> 02:06:59.199
into your shoulders. That sense of relaxation not just traveling

809
02:06:59.680 --> 02:07:10.920
deep bleed into your muscles, but also relaxing the bones

810
02:07:16.960 --> 02:07:20.039
and move it all the way to underneath your arms,

811
02:07:22.880 --> 02:07:28.800
relaxing a whole area between the tops of your shoulders

812
02:07:30.159 --> 02:07:47.960
and underneath your arms, healing. You feel so relaxed and

813
02:07:48.159 --> 02:08:00.279
comfortable in your shoulders, which sends that deep healing mhm

814
02:08:03.239 --> 02:08:20.520
message into your arms, and you may feel almost as

815
02:08:20.600 --> 02:08:27.319
if your arms are not even there, because they're so relaxed,

816
02:08:30.560 --> 02:09:16.720
so deeply relaxed, so so calm, so loose, not feeling

817
02:09:17.039 --> 02:09:32.319
spreading all the way down your arms, two elbows, including

818
02:09:34.039 --> 02:10:00.600
your elbows circumforts spreads or away into wrists, your foura commons,

819
02:10:01.039 --> 02:10:16.439
and your wrists so heavy, yet at the same time

820
02:10:24.079 --> 02:11:24.520
so light and gentle. Focusing now on your hands, my hands,

821
02:11:30.800 --> 02:11:59.960
so peaceful in your hands, there's a sense of real peace.

822
02:12:12.119 --> 02:12:25.880
It just seems to feel so familiar when your hands

823
02:12:26.239 --> 02:13:33.560
relax deeply mhm. Ees your fingers, you think this sad,

824
02:13:33.880 --> 02:14:36.720
this your finger tips meving your attention to the front,

825
02:14:36.880 --> 02:15:07.680
to your body, so comfortable, move man, your fortress, to legs,

826
02:16:26.600 --> 02:17:21.120
love muscles in your thighs, your knees so relaxed, the

827
02:17:21.399 --> 02:19:30.280
calf muscles and just shames Compasia four and the faathing

828
02:19:31.719 --> 02:19:58.680
and your feet so peaceful, so calm, so peaceful, so calm,

829
02:20:28.760 --> 02:20:58.680
so peaceful, so calm, so peace f re sin peace

830
02:20:59.440 --> 02:21:18.799
fur so calm, allowing that deep relaxation to spread your chest,

831
02:21:19.120 --> 02:21:50.440
in your stomach, so letting go of everything. So I'm

832
02:21:50.440 --> 02:21:56.600
gonna start counting down now from twenty down to one.

833
02:22:02.559 --> 02:22:05.760
You can imagine in a way, it's like just walking

834
02:22:05.879 --> 02:22:11.719
down some steps and each step or twenty steps, and

835
02:22:11.840 --> 02:22:22.200
each step represents a level of comfort. Each step represents

836
02:22:24.799 --> 02:22:37.239
a deepening of that comfort, and the furvies you walk

837
02:22:37.360 --> 02:22:43.040
down those steps a deeper and more relaxed you feel.

838
02:22:49.799 --> 02:25:24.680
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteen

839
02:26:40.200 --> 02:29:31.079
three four four see too well.

840
02:30:30.000 --> 02:31:40.879
Faa F.

841
02:32:46.440 --> 02:37:42.479
Nine eight seven h six five.

842
02:38:00.719 --> 02:42:39.799
Four one.

843
02:43:29.360 --> 02:43:46.319
And now as you focus on your eyes, We're gonna

844
02:43:46.399 --> 02:43:58.639
count down from ten douts one, focusing just on your eyes,

845
02:44:02.399 --> 02:44:10.879
your eyelids, the muscles around your eyes, your eye walls themselves,

846
02:44:12.399 --> 02:44:29.440
our whole area that makes up your eye. And as

847
02:44:29.520 --> 02:44:38.040
we count down from ten down to one, whilst focusing

848
02:44:38.319 --> 02:44:53.680
on your eyes, you become twice is relaxed with each

849
02:44:54.120 --> 02:45:06.600
number counting down, and you may find the all you

850
02:45:06.840 --> 02:45:15.680
want to do is just drift off to sleep. And

851
02:45:15.840 --> 02:45:22.440
if that's what you want, then just allow yourself to

852
02:45:22.559 --> 02:45:37.040
do that. Now, focus in on your eyes. I'm going

853
02:45:37.120 --> 02:45:47.079
to begin counting down from ten down to one right now,

854
02:45:55.680 --> 02:46:57.360
ten nine eight.

855
02:47:03.000 --> 02:47:14.840
H h.

856
02:47:25.600 --> 02:52:19.920
Seven five four three.

857
02:53:25.239 --> 02:55:12.520
Two one. So counting down from ten to one ten

858
02:55:14.440 --> 02:55:43.639
nine eight seven six five four three two one. And

859
02:55:43.799 --> 02:55:47.200
maybe that was a bit too quick in order to relax.

860
02:55:48.399 --> 02:55:52.639
Maybe it's a bit too fast for you to notice

861
02:55:52.920 --> 02:56:00.959
the calming of your body, maybe even a little bit

862
02:56:01.040 --> 02:56:05.120
of pressure there, Like you're counting down from ten to one.

863
02:56:05.239 --> 02:56:08.520
What do you expect me to do? Man, expect me

864
02:56:08.600 --> 02:56:18.280
to stick gold floppy just because you're counting down. We

865
02:56:18.360 --> 02:56:22.319
could try it again, but this time I go this lower.

866
02:56:24.559 --> 02:56:29.399
This time, as you focus on the whole of your

867
02:56:29.479 --> 02:56:37.840
body before we focus on your legs. Just notice how

868
02:56:37.920 --> 02:56:52.040
your body does start to feel more relaxed with every

869
02:56:52.159 --> 02:57:25.239
number that I count down ten nine eight seven six

870
02:57:33.680 --> 02:58:42.600
five four three two one. And just notice how how

871
02:58:42.680 --> 02:58:52.760
you feel generally, how your body feels. It's not necessarily

872
02:58:52.879 --> 02:59:03.120
even about ye counting down from ten to one. It's

873
02:59:03.200 --> 02:59:20.360
that space that you have, that space between being active

874
02:59:22.719 --> 02:59:32.239
physically or mentally to just sitting or lying down, just

875
02:59:32.479 --> 02:59:38.360
being there, not doing anything, not saying anything, or needing

876
02:59:38.639 --> 02:59:44.079
to think about anything. So it opens up a space,

877
02:59:45.079 --> 02:59:54.200
you know, a bit of a space, a gap. And

878
02:59:54.319 --> 02:59:58.920
the more I came down from ten to one, the

879
02:59:59.000 --> 03:00:06.959
bigger that gap becomes. So there's that gap of calmness,

880
03:00:08.360 --> 03:00:24.040
of comfort, relaxation. It's a nice feeling and it moves

881
03:00:25.600 --> 03:00:35.520
those stresses or discomforts physically or emotionally, moves them away.

882
03:00:42.319 --> 03:00:43.280
Allows you.

883
03:00:45.959 --> 03:00:46.479
To just.

884
03:00:49.479 --> 03:00:56.200
Slow down, someone to count again from ten down to one,

885
03:00:56.639 --> 03:01:06.840
and notice that gap widening, the gap. And as it widens,

886
03:01:06.920 --> 03:01:13.280
it's almost like the stress and attention falls into the gap.

887
03:01:26.760 --> 03:02:09.760
It gives you that distance, that space. Now ten nine, eight, seven, six,

888
03:02:22.520 --> 03:03:46.120
five four three two one. How does your body feel now?

889
03:03:58.840 --> 03:04:10.639
Can you notice there? Do you feel in calmer? Do

890
03:04:10.760 --> 03:04:39.479
you feeling more relaxed? As we now focus on your legs,

891
03:04:41.200 --> 03:05:01.639
just your legs, We're just gonna start with focusing on

892
03:05:02.079 --> 03:05:21.239
your thighs. Of course, it's not the most exciting thing

893
03:05:21.399 --> 03:05:27.920
to be doing because I'm sure like most of your

894
03:05:27.959 --> 03:05:39.639
body is not a lot going on right now. Just

895
03:05:39.840 --> 03:05:45.959
focusing on the whole of your thighs, the tops of

896
03:05:46.040 --> 03:05:52.120
your thighs, the sides of your thighs, the bottoms of

897
03:05:52.200 --> 03:05:59.159
your thighs. You're outer thighs and you're inner thighs. Basically

898
03:05:59.360 --> 03:06:03.000
the whole of your thigh that leads into your hip

899
03:06:07.079 --> 03:06:17.799
and it goes down to your knee joints. Now, this

900
03:06:18.000 --> 03:06:25.440
is a big area, it's a very heavy area. It's

901
03:06:25.639 --> 03:06:32.040
very strong, probably the strongest muscles in your body or

902
03:06:32.120 --> 03:06:48.479
in your thighs. But I don't think we perhaps give

903
03:06:48.600 --> 03:07:01.840
enough attention to ad thighs. Perhaps we don't acknowledge how

904
03:07:01.920 --> 03:07:23.840
important our thighs are to our lives, how much they

905
03:07:23.920 --> 03:07:37.360
actually do for us all through our lives. And it

906
03:07:38.000 --> 03:07:43.120
may seem to sound really weird, but I think that

907
03:07:43.319 --> 03:07:51.200
all of our body parts, especially our thighs, need some TLC,

908
03:07:54.559 --> 03:08:07.200
a bit of love shown, a bit of acknowledgement. I

909
03:08:07.399 --> 03:08:16.440
thank you gratitude for what our thighs do for us.

910
03:08:23.000 --> 03:08:28.600
And I know this may sound a bit strange. Maybe

911
03:08:28.639 --> 03:08:31.479
you think, why am I sure? How I should be

912
03:08:31.520 --> 03:08:36.319
out in the garden hugging a tree or something. Well,

913
03:08:40.440 --> 03:08:42.719
it's hard to set a microphone up on a tree.

914
03:08:43.760 --> 03:08:46.000
That's why I'm doing this indoors. Otherwise I would be

915
03:08:46.040 --> 03:08:49.799
outside hugging a tree. Now I can't see the television

916
03:08:49.840 --> 03:08:58.440
from the tree if you move down to your knees,

917
03:09:00.319 --> 03:09:08.280
gaining such an important part, and I think we don't

918
03:09:08.360 --> 03:09:16.200
necessarily I'll speak for myself here. I don't necessarily appreciate

919
03:09:18.000 --> 03:09:23.079
all that my needs do for me until I have

920
03:09:23.200 --> 03:09:26.559
a problem with my knee. It's occasionally if I ever

921
03:09:28.159 --> 03:09:32.120
maybe i'll pash it, or it's aching for some reason.

922
03:09:33.840 --> 03:09:40.040
It's then that I realize how much it does. You know,

923
03:09:40.159 --> 03:09:46.079
the benefit of being able to use my legs without

924
03:09:47.879 --> 03:09:55.120
any kind of physical discomfort is a beautiful thing that's

925
03:09:55.319 --> 03:10:03.719
possibly not appreciated until it's temporarily removed. You know that's comfort.

926
03:10:07.840 --> 03:10:12.440
But as you focus on your knees, regardless of how

927
03:10:12.520 --> 03:10:20.000
your knees feel, you can have that sense of gratitude

928
03:10:21.559 --> 03:10:24.159
and love to your knees for all that they do

929
03:10:24.360 --> 03:10:37.319
for you. And you can still have that attention on

930
03:10:37.479 --> 03:10:43.639
your thighs and maybe notice how your thighs feel. Maybe

931
03:10:43.959 --> 03:11:01.399
you've noticed that they are relaxing more deeply as you

932
03:11:01.520 --> 03:11:06.719
focus now on the bottoms of your legs, your shins

933
03:11:07.639 --> 03:11:14.120
and your calf muscles, the bones between your knees and

934
03:11:14.239 --> 03:11:21.799
your feet incorporate, and of course, your ankles so important.

935
03:11:27.319 --> 03:11:31.920
You know, anyone that's had even like the slightest sprain

936
03:11:32.040 --> 03:11:39.000
of an ankle knows how how much we take our

937
03:11:39.200 --> 03:11:47.760
ankles for granted. And it's kind of strange in a

938
03:11:47.799 --> 03:11:53.399
way when you think that, you know, logically, our wrists

939
03:11:53.559 --> 03:11:56.399
are a lot thinner than the rest of our arms,

940
03:11:57.559 --> 03:12:01.120
which is okay, it doesn't can't see any problem with

941
03:12:01.200 --> 03:12:06.600
that because we're just picking stuff up. But our ankles

942
03:12:08.399 --> 03:12:18.360
so much thinner than the rest of our legs, and

943
03:12:18.479 --> 03:12:23.000
from a physics perspective or logical even it doesn't really

944
03:12:23.079 --> 03:12:30.319
make sense that all this weight would ultimately be resting

945
03:12:31.360 --> 03:12:41.360
on your ankles then leading to your feet, that thin area,

946
03:12:42.840 --> 03:12:52.440
thin bone. Yeah, it does so much great work. Supports us,

947
03:12:52.520 --> 03:13:02.479
supports our body for a lifetime, helps us to balance,

948
03:13:04.719 --> 03:13:17.559
It helps you to get around and be mobile. And

949
03:13:17.639 --> 03:13:25.319
there's the calf muscles. Of course, when I was younger,

950
03:13:25.680 --> 03:13:29.000
I couldn't see the point in calf muscles. Didn't seem

951
03:13:29.040 --> 03:13:34.120
to do anything. Okay, if I walked around on tiptoes,

952
03:13:34.920 --> 03:13:38.760
then my calf muscles get some work. But of course

953
03:13:38.840 --> 03:13:42.959
that's not true. The calf muscles are being used whenever

954
03:13:43.040 --> 03:13:54.959
we use our legs and your shins there to protect

955
03:13:56.959 --> 03:14:05.600
your lower legs, shaped in a way almost as a

956
03:14:05.680 --> 03:14:17.959
protector for the bone, leading of course to your ankles

957
03:14:21.319 --> 03:14:27.879
and your feet. But we're not going to focus on

958
03:14:28.000 --> 03:14:30.079
your feet. We're just going to focus on the legs.

959
03:14:32.159 --> 03:14:36.799
I realize that now that I've mentioned your feet, it

960
03:14:36.959 --> 03:14:41.840
probably focuses on them anyway, So maybe I should focus

961
03:14:41.920 --> 03:14:47.760
on your feet a little bit. You can have them

962
03:14:47.799 --> 03:14:53.360
in your awareness the same as you have your thighs

963
03:14:53.639 --> 03:14:57.920
in your awareness. Even though we haven't been focusing on

964
03:14:58.120 --> 03:15:02.840
your thighs for a few minutes, let me focusing on

965
03:15:02.959 --> 03:15:20.159
your ankles. There's still that sensation of comfort in your thighs,

966
03:15:25.159 --> 03:15:32.520
and there's that movement of energy because the thighs hold

967
03:15:34.479 --> 03:15:39.719
lots of different sensations. Of course, there's the muscles, the

968
03:15:40.040 --> 03:15:52.520
big straw muscles that we have in our thighs. But

969
03:15:52.680 --> 03:15:58.319
the skin on the outside of the thighs, as in

970
03:15:58.840 --> 03:16:04.600
the outside of all of our body, can be very sensitive,

971
03:16:08.520 --> 03:16:21.719
sensitive to the touch, sensitive to temperature, and inside your

972
03:16:21.840 --> 03:16:29.280
thighs the bones, there's the muscle, there's the blood, vessels,

973
03:16:29.440 --> 03:16:35.239
the arch trees, all this stuff that's inside your thighs.

974
03:16:39.559 --> 03:16:42.719
And I guess sometimes it'd be nice if you could

975
03:16:42.760 --> 03:16:50.520
actually put your fingers inside your thighs and message. So

976
03:16:50.639 --> 03:16:54.159
you can message on the outside, of course, but to

977
03:16:54.239 --> 03:16:57.360
be able to get deep into the muscles and to

978
03:16:57.440 --> 03:17:02.520
be able to just message inside your thighs, message in

979
03:17:02.600 --> 03:17:11.239
the bones of your leg message in or the veins,

980
03:17:11.440 --> 03:17:21.639
and just gently healing your thighs, and you could move

981
03:17:21.840 --> 03:17:29.200
down message and inside your knees, just message in those bones,

982
03:17:30.239 --> 03:17:37.239
but with healing fingertips, spreading that healing energy deep into

983
03:17:37.360 --> 03:17:46.760
the joints of your knees. Of course, there's the back

984
03:17:47.040 --> 03:17:51.959
of your your knee, you know, the inside crease where

985
03:17:52.000 --> 03:17:59.719
your knee is. It's a very sensitive area, very feels

986
03:17:59.799 --> 03:18:03.879
very nice when you stroke it. That might be because

987
03:18:04.760 --> 03:18:09.719
it's an area that's not really touched very often. It's

988
03:18:09.879 --> 03:18:16.399
almost like a hidden part, that crease in your legs.

989
03:18:16.479 --> 03:18:23.520
It's almost it's like a part that has a sensitivity

990
03:18:23.600 --> 03:18:34.040
which is a little bit different. Of course, it's protected

991
03:18:34.159 --> 03:18:45.399
by your legs. So you can imagine putting your fingers

992
03:18:45.559 --> 03:18:55.559
into that crease in your legs, fold in between your legs.

993
03:18:56.319 --> 03:19:02.159
You can just message with your fingertips, your fingertips going inside,

994
03:19:03.840 --> 03:19:12.440
massage in the muscle tissue. You can of course field

995
03:19:12.479 --> 03:19:18.719
the the bones of your knees, healing through your fingertips,

996
03:19:26.120 --> 03:19:31.440
and then as you go down to your calf muscles.

997
03:19:31.840 --> 03:19:33.520
And that's a part i'd like to be able to

998
03:19:34.360 --> 03:19:41.719
really put my fingertips deep inside my calf muscles, massage

999
03:19:41.840 --> 03:19:50.920
in every single tissue of that muscle, healing every part,

1000
03:19:56.879 --> 03:20:02.959
and then doing the same for my shins, massage in

1001
03:20:03.799 --> 03:20:10.760
gently stroking the bones, gently stroking them, healing in a

1002
03:20:10.920 --> 03:20:18.079
loving way, because they deserve to be treated as the

1003
03:20:18.200 --> 03:20:22.120
precious bones that they are. Because our legs are so

1004
03:20:22.360 --> 03:20:25.879
precious as in all the other parts of our body,

1005
03:20:28.360 --> 03:20:42.239
and more precious of any jure on the planet. When

1006
03:20:42.280 --> 03:20:50.079
you start to think about your legs in this way,

1007
03:20:54.680 --> 03:21:01.319
it can change your perspective. It might sound a bit

1008
03:21:04.440 --> 03:21:08.680
a bit silly to start with the idea of having

1009
03:21:09.600 --> 03:21:19.600
love for your legs, showing appreciation for your thighs, wanting

1010
03:21:19.719 --> 03:21:23.639
to be able to put your hands in your thighs,

1011
03:21:25.879 --> 03:21:32.200
massage the muscles and the bones, and to get your

1012
03:21:32.319 --> 03:21:40.840
fingers deep in there, releasing all tension, just to show

1013
03:21:42.760 --> 03:21:50.079
how much you care about your legs, how much you

1014
03:21:50.239 --> 03:21:53.040
care for what your legs do.

1015
03:21:53.360 --> 03:21:53.639
For you.

1016
03:21:55.239 --> 03:22:07.360
Regularly, your knees, your car your ankles, the strength of

1017
03:22:07.479 --> 03:22:15.520
your ankles, considering how thin they are compared to the

1018
03:22:15.639 --> 03:22:23.319
rest of your legs, especially your thighs. Yeah, they're so strong,

1019
03:22:24.879 --> 03:22:39.319
so flexible, absolutely amazing things. Your ankles are truly a

1020
03:22:39.479 --> 03:22:50.280
gift because of what they do for you, supporting all

1021
03:22:50.520 --> 03:22:57.360
that weight, regardless of how what weight you are, even

1022
03:22:57.399 --> 03:23:02.399
if you're only ate stone, still a lot of weight

1023
03:23:02.680 --> 03:23:09.360
for these little ankles. Now I'm a lot heavier than

1024
03:23:09.440 --> 03:23:19.399
eight snow double down, Yet my ankles support my body

1025
03:23:20.120 --> 03:23:26.719
all the time. Orthough they do give off a sigh

1026
03:23:26.760 --> 03:23:31.920
of relief when I sit down, as in fact, my

1027
03:23:32.000 --> 03:23:41.319
whole legs do. My feet feet also go, My toes

1028
03:23:41.440 --> 03:24:11.399
clap so happy. Your legs really are amazing. And I

1029
03:24:11.559 --> 03:24:18.440
know that about talking about your legs is probably possibly

1030
03:24:18.680 --> 03:24:23.399
among the most most boring things you've ever heard anyone say.

1031
03:24:24.319 --> 03:24:31.760
Possibly you're boring or not. Everything I said is true.

1032
03:24:34.239 --> 03:24:49.079
Your legs are amazing. Your legs deserve not just respect,

1033
03:24:54.920 --> 03:25:07.239
They deserve to relax deeply. They deserve to take some

1034
03:25:07.440 --> 03:25:13.440
time out of the day to just let go completely.

1035
03:25:31.399 --> 03:25:49.239
Your legs really can relax. And because the legs are

1036
03:25:49.440 --> 03:25:54.680
so such a most you know, very important part of

1037
03:25:54.799 --> 03:25:58.600
your body. When you relax your legs, the rest of

1038
03:25:58.680 --> 03:26:10.239
your body or so naturally follows in that journey of comfort.

1039
03:26:18.360 --> 03:26:22.159
I can feel it in my hips. My hips feel

1040
03:26:22.879 --> 03:26:30.879
really loose, and also my light back as well. My

1041
03:26:31.040 --> 03:26:36.760
lower back really feels it feels stretched, even though I'm

1042
03:26:36.840 --> 03:26:43.040
just sitting in a chair and there's no stretching as

1043
03:26:43.120 --> 03:26:46.239
far as I'm aware that I'm doing. It's almost as

1044
03:26:46.239 --> 03:26:50.200
if the muscles are just relaxed so much that there

1045
03:26:50.280 --> 03:26:58.959
is a natural stretch as the tension has reduced a lot.

1046
03:27:15.360 --> 03:27:18.440
And I'm now going to count down from ten down

1047
03:27:18.479 --> 03:27:29.799
to one, and you can continue to fill wonderfully relaxed

1048
03:27:33.639 --> 03:28:16.799
ten nine, eight seven six five four three two. Why relaxed?

1049
03:28:24.600 --> 03:28:28.440
So I'm just going to count down from fire down

1050
03:28:28.520 --> 03:28:32.959
to one. And as a countdown, if you just focus

1051
03:28:33.040 --> 03:28:40.959
on the numbers, just the numbers counting down, and notice

1052
03:28:41.879 --> 03:28:49.879
how you feel in this moment as you hear the

1053
03:28:50.000 --> 03:28:58.079
numbers counting down, knowing that those numbers counting down represent

1054
03:28:59.079 --> 03:29:08.079
you feeling calmer, not just in your body, but also

1055
03:29:10.399 --> 03:29:17.000
relaxing your mind. I just notice how you feel there's

1056
03:29:17.120 --> 03:29:22.879
nothing to do, there's nothing to say, there's nothing to

1057
03:29:23.040 --> 03:30:05.879
think about, starting with number five four three two, yeah. One.

1058
03:30:15.319 --> 03:30:27.760
And as you notice the gradual letting go the tension

1059
03:30:27.959 --> 03:30:35.079
in your body, you may also begin to notice and

1060
03:30:35.280 --> 03:30:44.280
be aware of how your mind is starting to slow down.

1061
03:30:46.760 --> 03:30:53.120
This is just a natural thing that happens. It's not

1062
03:30:53.319 --> 03:30:58.479
really a special procedure. It's just natural because as you're

1063
03:30:59.760 --> 03:31:05.799
by relaxes, your mind also starts to relax, and the

1064
03:31:05.920 --> 03:31:09.520
more your mind relaxes, the more your body relaxes. It's

1065
03:31:09.719 --> 03:31:21.760
just a continuous circle of relaxation. And there's that calmness

1066
03:31:22.000 --> 03:31:29.159
that comes from relative quietness. You know, even even if

1067
03:31:29.200 --> 03:31:36.000
there's background sounds, either your side or mine, it's still

1068
03:31:36.520 --> 03:31:41.799
going to be quite calm. You know, you haven't got

1069
03:31:41.840 --> 03:31:47.000
the television on, there's no music in the background unless

1070
03:31:47.040 --> 03:31:54.440
you're listening to the recording. With music. Of course, you're

1071
03:31:54.639 --> 03:31:56.719
very likely not going to be sitting in a room

1072
03:31:56.799 --> 03:32:01.360
with other people. Of course you might be, but generally

1073
03:32:01.559 --> 03:32:04.639
it's more ideal if you can do this on your own,

1074
03:32:06.360 --> 03:32:16.440
so no distractions, and when you stop thinking about stuff,

1075
03:32:23.040 --> 03:32:33.280
relaxation automatically rises. A sense of comfort starts to grow,

1076
03:32:37.799 --> 03:32:44.479
and without trying to build it up into something fantastical

1077
03:32:44.879 --> 03:32:56.639
or something magical, this is just a natural process, something

1078
03:32:56.799 --> 03:33:06.959
that's easy to accomplish. In fact, it's almost you know,

1079
03:33:07.079 --> 03:33:13.920
the sense of relaxing completely happens really when you put

1080
03:33:14.120 --> 03:33:17.959
no effort into it. It's not something that you can

1081
03:33:18.079 --> 03:33:29.680
really force. It's something that happens naturally. And part of

1082
03:33:30.120 --> 03:33:40.360
the process of this recording and others is simply two

1083
03:33:41.959 --> 03:33:52.280
allow you to take advantage of this space. This time,

1084
03:33:55.200 --> 03:33:55.760
it's just.

1085
03:34:00.079 --> 03:34:00.280
It go.

1086
03:34:03.360 --> 03:34:11.600
To just be here, to be in tune with how

1087
03:34:11.680 --> 03:34:25.079
you feel, yet with the intention of wanting to relax

1088
03:34:25.200 --> 03:34:36.559
deeply and maybe even to fall asleep, depending on what

1089
03:34:36.760 --> 03:34:42.879
it is that you wish for yourself in this moment.

1090
03:34:49.840 --> 03:34:59.200
As we know, relaxing is the majority of the process

1091
03:34:59.319 --> 03:35:03.399
of falling as sleep. The actual falling asleep part is

1092
03:35:04.479 --> 03:35:12.440
the tiny bit at the end. The deeper relaxed you become,

1093
03:35:16.399 --> 03:35:34.360
the easier you find yourself drifting. You can also if

1094
03:35:34.399 --> 03:35:45.239
you choose stay focused on my voice and really enjoy

1095
03:35:51.200 --> 03:36:14.479
the process of gradually relaxing each muscle in your body

1096
03:36:19.559 --> 03:36:48.680
effortlessly and just observing the sensation of letting go completely.

1097
03:36:54.719 --> 03:36:58.760
This time, I'm going to count from six down to one,

1098
03:37:03.600 --> 03:37:12.760
and you can notice your mind calming down more with

1099
03:37:13.200 --> 03:37:26.840
each number that you hear me say, naturally, feeling calm

1100
03:37:27.360 --> 03:40:05.559
and slow and be peaceful sex five, four, three h one,

1101
03:40:26.680 --> 03:40:36.239
being aware of how your mind to slowed right down,

1102
03:40:39.520 --> 03:41:02.879
sinking deeply into relaxation. And as you focus on your mind,

1103
03:41:03.200 --> 03:41:13.120
you may notice that there are some thoughts still there,

1104
03:41:15.719 --> 03:41:25.280
maybe some stubborn thoughts that for some reason perhaps need

1105
03:41:25.360 --> 03:41:40.559
your attention. That's what you can do is send love

1106
03:41:40.799 --> 03:41:54.440
to those thoughts. Sprinkle those thoughts with love, like all

1107
03:41:54.559 --> 03:41:59.840
petals from a flower. Just sprinkle it over them. Pet

1108
03:42:00.200 --> 03:42:06.840
was filled with love towards those thoughts, to let those

1109
03:42:07.079 --> 03:42:13.479
thoughts know that you're not abandon in them. You just

1110
03:42:13.959 --> 03:42:24.040
need them. You require them to just calm down, slow down,

1111
03:42:26.360 --> 03:42:41.239
quiet down for now. So as you focus on those

1112
03:42:42.000 --> 03:42:48.000
remaining thoughts as a countdown, this time from seven down

1113
03:42:48.079 --> 03:42:57.120
to one. With each number, just imagine sprinkling those flower

1114
03:42:57.280 --> 03:43:16.360
petals of love, kindness, gratitude over those thoughts, which will

1115
03:43:16.399 --> 03:43:26.360
allow them to just melt away and relax deeply. With

1116
03:43:26.559 --> 03:43:40.760
every number, those thoughts will become more and more relaxed,

1117
03:43:46.360 --> 03:46:17.479
starting with number seven, six, five, four, three one. And

1118
03:46:17.719 --> 03:46:35.120
as you now notice how relaxed you're feeling in your body,

1119
03:46:43.520 --> 03:46:56.760
we're going to focus on your hands, because the more

1120
03:46:56.840 --> 03:47:03.879
relaxed your hands are, the more relaxed your body and

1121
03:47:04.200 --> 03:47:24.840
mind are. And there's you focus on your hands and

1122
03:47:25.000 --> 03:47:35.040
your fingers. There's nothing needed to be done. There's no

1123
03:47:35.360 --> 03:47:40.319
clenching of fists or tents in the fingers or anything

1124
03:47:40.479 --> 03:47:54.360
like that. It's just noticing and focusing on your hands,

1125
03:48:01.399 --> 03:48:23.600
noticing how they feel. Because the more relaxed your hands feel,

1126
03:48:27.120 --> 03:48:36.280
the calmer your mind feels, and the more comfort you

1127
03:48:36.520 --> 03:48:40.360
feel throughout your body.

1128
03:48:45.600 --> 03:48:46.399
And you.

1129
03:48:49.079 --> 03:49:20.360
May have already noticed you mind is starting to dress

1130
03:49:34.200 --> 03:49:48.440
like since just on your hands and fingers, allowing them

1131
03:49:49.520 --> 03:50:02.639
to experience a real deepening of that real vexation in

1132
03:50:02.799 --> 03:50:20.879
your hands and fingers, more and more relaxed. With each

1133
03:50:21.200 --> 03:50:41.440
number from eight down to one, you can almost feel

1134
03:50:41.920 --> 03:50:52.639
that healing and relaxing energy spreading into your hands and fingers,

1135
03:50:55.959 --> 03:51:17.879
becoming more relaxing with each number you hear, going down

1136
03:51:20.000 --> 03:54:18.079
eight down to one, drifting, drifting again starting with number eight, seven, six, five, four, three,

1137
03:55:37.879 --> 03:55:47.159
just being here now, nothing to think about, nothing to do,

1138
03:55:48.799 --> 03:56:02.719
nothing to say, and everything just feels calmer. And this

1139
03:56:03.000 --> 03:56:10.600
is your natural state of being. This is how you

1140
03:56:10.879 --> 03:56:17.799
just normally feel when you take away all that other

1141
03:56:18.200 --> 03:56:25.120
stuff that we add, you know, things like stress and

1142
03:56:25.360 --> 03:56:41.040
worrying and overthinking and anxiety, tension, just generally thinking about

1143
03:56:41.159 --> 03:56:46.879
stuff you take that away, which is what we do.

1144
03:56:47.639 --> 03:56:59.479
What we do now, you're left with a real sense

1145
03:57:00.159 --> 03:57:12.680
of peacefulness which comes to you very quickly, because ultimately

1146
03:57:13.280 --> 03:57:26.920
it's just a feeling, a feeling of comfort. It's almost

1147
03:57:27.040 --> 03:57:30.639
as if you've gone inside yourself and you've found a

1148
03:57:30.879 --> 03:57:44.760
special place where everything is peaceful, a place where you

1149
03:57:44.959 --> 03:57:55.479
can feel relaxed and your natural sense of comfort, a

1150
03:57:55.600 --> 03:58:04.120
place where you can be you, where you can accept

1151
03:58:04.239 --> 03:58:10.319
yourself for who you are, the place where you're not

1152
03:58:10.520 --> 03:58:20.879
trying to please anybody else ever, a place where you

1153
03:58:21.120 --> 03:58:30.680
can actually not just love yourself, but in some ways

1154
03:58:30.760 --> 03:58:39.879
more importantly, you can like yourself appreciate who you are.

1155
03:58:48.719 --> 03:58:55.319
That sense of gratitude is in the air all around you.

1156
03:59:03.000 --> 03:59:10.799
That's also a place where you can actually feel the

1157
03:59:11.159 --> 03:59:26.440
healing energy soaking into your body. Healing energy soaking into

1158
03:59:26.559 --> 03:59:36.520
your body, and that healing energy spreads through your veins,

1159
03:59:40.319 --> 03:59:47.159
traveling to each and every single part of your body,

1160
03:59:53.079 --> 03:59:57.680
and you start to realize that actually that healing energy,

1161
04:00:00.159 --> 04:00:06.559
it's not just entered into your brain, it's become part

1162
04:00:07.120 --> 04:00:18.360
of your brain, and that spinal fluid is now mixed

1163
04:00:18.479 --> 04:00:29.600
with healing energy, not just allowing you to feel so

1164
04:00:29.879 --> 04:00:41.719
much more relaxed and healthy in this moment. But also

1165
04:00:44.680 --> 04:00:52.159
you start to realize that actually, what's happening now with

1166
04:00:52.360 --> 04:01:02.000
that heathing, relaxing energy spreading through your body, it's actually

1167
04:01:02.440 --> 04:01:12.639
changing your life. It's actually changing the way you're going

1168
04:01:12.719 --> 04:01:19.520
to feel not just now, but tomorrow and the next day.

1169
04:01:21.440 --> 04:01:28.879
As your health improves, not just your physical health, but

1170
04:01:29.040 --> 04:01:36.440
your mental health. Things that used to bother you in

1171
04:01:36.559 --> 04:01:44.159
the past, for some reason, no longer have the effect

1172
04:01:44.639 --> 04:01:53.559
that they used to because something has changed deep within you.

1173
04:01:58.639 --> 04:02:05.040
Maybe things that used to cause you to feel anger

1174
04:02:08.879 --> 04:02:19.000
no longer have that power to control you the way

1175
04:02:19.079 --> 04:02:27.079
they seem to be able to before. As you realize

1176
04:02:28.120 --> 04:02:40.520
that you're the one who decides what affects you, you're

1177
04:02:41.040 --> 04:02:50.920
the one who decides to feel relaxed and calm when

1178
04:02:51.840 --> 04:03:06.760
you choose to enjoy noticing these natural developments of healing

1179
04:03:09.360 --> 04:03:17.920
continuing to grow and improve your life day by day,

1180
04:03:23.840 --> 04:03:32.040
including of course, your ability to relax so much easier,

1181
04:03:37.000 --> 04:03:46.600
and sleeping is the most natural thing in the world

1182
04:03:48.040 --> 04:03:56.360
to you, because falling asleep is something that you've done

1183
04:03:59.399 --> 04:04:07.079
so many times in your life, and you know that

1184
04:04:07.319 --> 04:04:12.520
you were born as we all were, with the ability

1185
04:04:14.159 --> 04:04:24.440
to fall asleep naturally. We were born with that ability

1186
04:04:27.440 --> 04:04:41.680
to just drift off into a deep, healing sleep. Even

1187
04:04:41.760 --> 04:04:46.479
when we're kids, sometimes will fall asleep when we don't

1188
04:04:46.520 --> 04:04:52.520
even want to try and tell us stay awake. Maybe

1189
04:04:52.600 --> 04:04:55.920
it's a birthday in the morning, or it's Christmas or

1190
04:04:56.799 --> 04:04:59.799
holiday or something we look forward to. We don't want

1191
04:04:59.799 --> 04:05:04.399
to go to sleep. But the more we want to

1192
04:05:04.479 --> 04:05:13.719
stay awake, the more we just start to drift. And

1193
04:05:13.879 --> 04:05:17.799
the more you fight drifting, the more you try to

1194
04:05:17.920 --> 04:05:22.879
stop yourself and drift in a safe the deeper and

1195
04:05:23.120 --> 04:05:34.680
stronger that drifting becomes. Because we're born not just with

1196
04:05:34.920 --> 04:05:41.319
the need to relax deeply and to naturally fall asleep,

1197
04:05:44.559 --> 04:05:57.879
but it's our birthright, it's part of our DNA, and

1198
04:05:58.159 --> 04:06:03.639
sometimes as we get old during life, perhaps at times

1199
04:06:04.520 --> 04:06:17.520
we have forgotten that relaxing completely. It's not only a

1200
04:06:17.760 --> 04:06:42.000
wonderfully pleasant experience, it's also really easy. It's very very

1201
04:06:42.520 --> 04:06:48.319
easy to let go, because that's all it is. It's

1202
04:06:48.559 --> 04:07:03.200
just deciding to let go. And when you press the

1203
04:07:03.360 --> 04:07:13.719
play button on my recordings, you have given permission for

1204
04:07:13.920 --> 04:07:22.319
my voice to relax you. When you press that play button,

1205
04:07:23.319 --> 04:07:31.719
you have given me permission for my words to affect

1206
04:07:34.239 --> 04:07:46.040
you in a positive, only a positive way, opening up

1207
04:07:51.280 --> 04:08:09.520
your mind too useful and healing suggestions that can have

1208
04:08:14.079 --> 04:08:21.479
such an amazing effect on how you feel right now,

1209
04:08:26.239 --> 04:08:36.079
as well as those changes that continue long after the

1210
04:08:36.200 --> 04:08:46.879
recording ends, those changes within you that continue to flourish

1211
04:08:47.719 --> 04:09:06.000
and grow, transforming your life in positive, beautiful way, allowing

1212
04:09:06.520 --> 04:09:13.079
you to move forward in your life in the direction

1213
04:09:13.360 --> 04:09:30.559
that you choose for yourself. And this feeling, this feeling

1214
04:09:30.879 --> 04:09:46.360
that you can experience of safety, comfort, calmness, This feels

1215
04:09:46.479 --> 04:10:07.559
so nice. It's such a healthy place to be, and

1216
04:10:07.760 --> 04:10:25.520
that positivity grows within you each and every day. Moving forward,

1217
04:10:29.319 --> 04:10:40.319
you're going to find that you're more relaxed physically and

1218
04:10:40.520 --> 04:10:49.200
in your mind is more relaxed. And it's not that

1219
04:10:49.319 --> 04:10:54.840
you're thinking slower, it's just that your mind will be

1220
04:10:55.079 --> 04:11:06.879
less clogged up with unnecessary negativity because from now on,

1221
04:11:07.559 --> 04:11:17.200
your mind rejects negativity. From now on, you're going to

1222
04:11:17.360 --> 04:11:34.239
start noticing when negativity arises and you can just say stop, stop,

1223
04:11:37.120 --> 04:11:43.840
and that negativity will turn around and leave you alone.

1224
04:11:51.879 --> 04:12:11.520
Stop and that negativity would disappear. And as you notice that,

1225
04:12:11.760 --> 04:12:26.000
you feel way more relaxed than you probably expected. You

1226
04:12:26.200 --> 04:12:35.799
can now congratulate yourself because you're the person that has

1227
04:12:35.959 --> 04:12:42.159
done this. You are the one that has opened your

1228
04:12:42.319 --> 04:12:50.479
mind up to the simple facts that you can feel

1229
04:12:51.360 --> 04:13:01.159
more relaxed in your body and in your mind. You've

1230
04:13:01.280 --> 04:13:07.159
opened your mind up to the birthright of being able

1231
04:13:07.239 --> 04:13:24.079
to just fall asleep easily when you choose. And that's

1232
04:13:24.159 --> 04:13:31.360
a nice feeling. Don't you think it feels nice? Doesn't it?

1233
04:13:34.479 --> 04:13:41.319
To feel calm full, that healing energy is spreading through

1234
04:13:41.399 --> 04:13:54.319
your body and your mind to spend time a special

1235
04:13:54.479 --> 04:14:10.360
place where negativity can no longer enter. Negativity is banned.

1236
04:14:11.399 --> 04:14:18.840
It's bad, it's not allowed Entryue doesn't it doesn't. This

1237
04:14:19.399 --> 04:14:27.200
doesn't deserve to be here. It doesn't belong here. Negativity

1238
04:14:27.440 --> 04:14:41.600
has no place in your life, which makes room for

1239
04:14:41.920 --> 04:15:13.440
more comfort, more heathing, more relaxation, more peace. It feels nice,

1240
04:15:13.559 --> 04:15:38.399
doesn't it? Just the let go with everything. I'm gonna

1241
04:15:38.479 --> 04:15:46.079
count down now from twenty down to one. You can

1242
04:15:46.399 --> 04:15:57.079
continue to relax. If you choose, you can drift to

1243
04:15:57.280 --> 04:16:10.559
sleep with every number you hear me say, you can

1244
04:16:10.760 --> 04:16:18.000
fill twice as relaxed, or if you choose, you can

1245
04:16:18.159 --> 04:18:42.200
fill twice sleeping. Now twenty nineteen, eighteen, seven, eighteen, sixteen, fifteen, fourteen, thirteen, two, twelve, eleven, ten, nine, eight, seven, six, five.

1246
04:18:48.760 --> 04:19:00.280
Four h.

1247
04:19:22.440 --> 04:19:32.239
This is your time to just take a break, your

1248
04:19:32.399 --> 04:19:43.120
time to relax, to allow your mind to slow down,

1249
04:19:51.799 --> 04:20:05.879
to give yourself permission to take a break from everything.

1250
04:20:10.719 --> 04:20:15.079
En you're the only person that can make that decision.

1251
04:20:17.920 --> 04:20:20.639
You're the only person that can actually tell your mind

1252
04:20:25.479 --> 04:20:49.719
to just relax, to just take some time off so

1253
04:20:49.879 --> 04:20:54.719
that you can focus on your body, getting in touch

1254
04:20:55.040 --> 04:21:09.719
with how you feel physically. And in the process of

1255
04:21:12.520 --> 04:21:17.239
this body scan, where you focus on different parts of

1256
04:21:17.319 --> 04:21:28.120
your body, those parts that you focus on and observe,

1257
04:21:31.079 --> 04:21:39.440
even though you're not purposely requesting for those parts of

1258
04:21:39.520 --> 04:21:47.040
your body to relax, it's kind of expected. You expect

1259
04:21:48.399 --> 04:21:56.040
when you listen to my voice to feel more relaxed naturally,

1260
04:22:01.600 --> 04:22:10.000
because when you're listening to me, your attention is focused

1261
04:22:11.760 --> 04:22:22.959
on my words, and as my words guide you to

1262
04:22:23.120 --> 04:22:35.479
focus on those parts of your body, your focus increases,

1263
04:22:42.600 --> 04:22:58.920
which actually calms your mind. And when your mind calms down,

1264
04:23:03.799 --> 04:23:25.879
your body relaxes. And when your body calms down, your

1265
04:23:26.040 --> 04:23:41.479
mind relaxes. And even though we have not really started

1266
04:23:42.840 --> 04:23:54.920
the focus on your body. You can already feel that

1267
04:23:55.319 --> 04:24:10.440
healing energy spreading through your body, pushing out stress and tension,

1268
04:24:14.600 --> 04:24:21.879
healing all the parts of your body, including your skin,

1269
04:24:23.040 --> 04:24:29.959
your bones, your blood, all of your organs inside your body,

1270
04:24:31.360 --> 04:24:38.120
all of the muscles, all of the fat, all of everything,

1271
04:24:40.000 --> 04:24:46.159
every hair on your body is filled with that healing energy.

1272
04:24:54.200 --> 04:25:09.920
And when your brain rules with that healing energy, the

1273
04:25:10.159 --> 04:25:34.559
feeling of comfort of relaxation increases deeply, increases in a

1274
04:25:34.680 --> 04:25:49.600
way to your mind starts to feel perhaps bit drowsy

1275
04:25:54.840 --> 04:26:05.360
because it's not needed, and it may start to drift

1276
04:26:14.159 --> 04:26:20.840
if that's what's needed. So if you're listening to this

1277
04:26:22.920 --> 04:26:27.159
and what you need is deep relaxation, that's what you get.

1278
04:26:29.360 --> 04:26:36.200
If what you need is to fall asleep naturally and

1279
04:26:36.479 --> 04:26:45.040
easily as your mind drifts, that's also what will happen.

1280
04:26:50.719 --> 04:26:58.440
Because by pressing that play button on the podcast and

1281
04:26:58.760 --> 04:27:05.040
listening to me, you give permission for your body and

1282
04:27:05.200 --> 04:27:17.200
your mind. In fact, you give the command to your

1283
04:27:17.280 --> 04:27:28.600
body and your mind to relax deeply and to drift

1284
04:27:28.719 --> 04:27:37.600
off to sleep if that's what you want or need.

1285
04:27:45.319 --> 04:27:51.000
And as I focus on the different parts of your body,

1286
04:27:55.959 --> 04:28:04.760
you may start to just drift and then you come

1287
04:28:04.879 --> 04:28:10.120
back again and you hear me talking, and I'm focusing

1288
04:28:10.280 --> 04:28:18.719
on a different part of your body, and you may

1289
04:28:20.799 --> 04:28:29.719
find yourself drifting if you don't realize you're drifting until

1290
04:28:29.799 --> 04:28:36.319
you stop drifting and you're alert again to my voice,

1291
04:28:37.719 --> 04:28:43.600
focusing on a different part of your body, starts to

1292
04:28:43.799 --> 04:28:54.639
relax even deeper, because that drifting is basically you already

1293
04:28:56.959 --> 04:29:06.760
in the sleep zone. And the more you drift, the

1294
04:29:07.000 --> 04:29:16.680
longer you drift, and the longer you drift, eventually that

1295
04:29:16.920 --> 04:29:27.120
drifting continues into sleep, and that's the last you remember

1296
04:29:29.159 --> 04:29:37.360
until you wake up in your own time when you

1297
04:29:37.680 --> 04:29:46.040
experience the right amount of sleep for you, because when

1298
04:29:46.120 --> 04:29:55.479
you do, and if you do fall asleep, it's extremely pleasant,

1299
04:29:58.239 --> 04:30:19.559
so relaxing, so deep healing sleep. It feels so nice

1300
04:30:21.760 --> 04:30:31.639
to relax into your own body and mind as you

1301
04:30:31.879 --> 04:30:39.680
feel that healing energy is spreading through it, relaxing us

1302
04:30:39.879 --> 04:31:02.360
so deeply, relaxing so so deeply. We start to focus

1303
04:31:04.239 --> 04:31:26.440
on your eyes, moving down to your jaw, down to

1304
04:31:26.600 --> 04:32:14.959
your neck, your shoulders, arms, hands, fingers, your chest, stomach,

1305
04:32:22.280 --> 04:33:06.599
your back, your spine, youps, your legs, your feet, your toes,

1306
04:33:24.040 --> 04:33:35.080
and they're feeding, feeting, spreading and growing inside your body,

1307
04:33:37.040 --> 04:33:48.639
feeling you up. Now let's focus again, are parts of

1308
04:33:48.720 --> 04:34:03.119
your body? Focusing this time on your forehead. Now on

1309
04:34:03.279 --> 04:34:12.439
your mouth, your lips, your tongue, the whole of your mouth.

1310
04:34:24.680 --> 04:34:36.000
Focus in on your fingers. Maybe you could move your

1311
04:34:36.119 --> 04:34:40.119
fingers a little bit. You can focus on each.

1312
04:34:40.279 --> 04:34:54.680
One individually, both hands, and even though you focus on

1313
04:34:54.880 --> 04:34:55.560
both of your.

1314
04:34:55.560 --> 04:35:01.319
Hands now they almost seemed to just melt into one.

1315
04:35:06.639 --> 04:35:10.400
Where is your right hand start and your left hand

1316
04:35:10.520 --> 04:35:25.759
and almost as if just mixed together. Now focusing on

1317
04:35:25.840 --> 04:35:53.759
your knees, just noticing how your knees fell. Now, focusing

1318
04:35:54.319 --> 04:36:00.360
on your elbows, focusing on both of your own words.

1319
04:36:06.680 --> 04:36:42.200
Just observing the feeling of your elbows. Now focusing observing

1320
04:36:44.000 --> 04:36:59.360
the back of your neck, feeding that energy in the

1321
04:36:59.479 --> 04:37:49.479
back of your neck, absurd your ankles, being aware of

1322
04:37:49.720 --> 04:39:01.360
physical sensations in your ankles. Let you see no your toes,

1323
04:39:04.680 --> 04:39:19.080
on both of your feet, being aware how your toes

1324
04:39:21.880 --> 04:40:13.520
feel right now ninety then how you entire body feels.

1325
04:40:23.200 --> 04:41:17.400
Noticing your mind feels. Now letting go, letting go, letting

1326
04:41:18.400 --> 04:41:57.680
go everything, letting go, letting go, letting go of everything.

1327
04:42:05.720 --> 04:42:16.400
A thing I'm going to start now and I'd like

1328
04:42:16.479 --> 04:42:20.520
you just, first of all, just to see yourself lying

1329
04:42:20.599 --> 04:42:27.799
down on that message table, lying on your front. Your

1330
04:42:27.880 --> 04:42:35.959
head is supported, your arms are supported, and you feel

1331
04:42:36.040 --> 04:42:45.919
comfortable and breathing. It's really easy, and you feel you

1332
04:42:46.000 --> 04:42:49.520
feel confident in how you look as well. So there's

1333
04:42:49.560 --> 04:42:54.759
none of that issue of body problems or shyness, because

1334
04:42:55.840 --> 04:43:03.360
I'm a professional and this is a therapy session, so

1335
04:43:03.959 --> 04:43:11.240
none of that stuff matters whatsoever. This is about you.

1336
04:43:14.119 --> 04:43:19.840
This is about how you feel and how you can

1337
04:43:21.319 --> 04:43:26.959
enjoy that sense of comfort and relaxation that comes from

1338
04:43:28.360 --> 04:43:34.520
letting go and allowing my hands my fingers to relax

1339
04:43:34.639 --> 04:43:45.639
you by a message your body. So I want to

1340
04:43:45.680 --> 04:43:50.799
start off just by placing my hands on the back

1341
04:43:50.840 --> 04:43:55.720
of your head, just gently, just you can feel what

1342
04:43:55.880 --> 04:44:04.319
my hands feel like really on you. So you can

1343
04:44:04.400 --> 04:44:06.720
maybe feel the warmth of my hands on the back

1344
04:44:06.759 --> 04:44:12.240
of your head. And with my hands to the side

1345
04:44:12.279 --> 04:44:16.880
of your head, not pressing, but just holding there very gently,

1346
04:44:19.840 --> 04:44:22.840
maybe over your ears, and a little bit on your face,

1347
04:44:24.080 --> 04:44:29.319
just so you can feel my hands so you can

1348
04:44:29.400 --> 04:44:42.639
become accustomed to them. And now put my hands on

1349
04:44:42.680 --> 04:44:46.919
the back of your head again and gently let them

1350
04:44:47.080 --> 04:44:59.400
slide down onto the back of your neck. You can

1351
04:44:59.479 --> 04:45:09.599
feel my hands gently stroking the back of your neck

1352
04:45:09.799 --> 04:45:16.240
to start with, just so you can get used to

1353
04:45:16.400 --> 04:45:21.759
the feeling of my hands on your skin, get accustomed

1354
04:45:21.840 --> 04:45:30.000
to realize that you're safe and it's all good, it's

1355
04:45:30.080 --> 04:45:40.240
all fine, And I'm going to start gently messaging the

1356
04:45:40.400 --> 04:45:57.040
muscles in the back of your neck with both hands. Now,

1357
04:45:57.119 --> 04:46:03.360
this is a very trusting situation, really, because our necks

1358
04:46:03.400 --> 04:46:07.759
are so fragile and to have someone have their hands

1359
04:46:08.439 --> 04:46:13.400
around your neck in that way can sometimes be problematic

1360
04:46:13.520 --> 04:46:19.080
for people, which is why massages are quite good, because

1361
04:46:19.119 --> 04:46:27.720
it allows you to relax and to get in touch

1362
04:46:27.959 --> 04:46:44.840
with trust, to feel peaceful and calm. And there's a

1363
04:46:44.959 --> 04:46:53.639
massage the sides of your neck gently moving from the

1364
04:46:53.720 --> 04:46:57.560
bottom of your neck. It would be sort of near

1365
04:46:57.599 --> 04:47:00.880
where your shoulders start, I guess, all the way up

1366
04:47:02.959 --> 04:47:07.959
to your jaw. There is a kind of area that

1367
04:47:08.200 --> 04:47:13.200
side of your neck. Of course, it's a lot longer

1368
04:47:13.319 --> 04:47:28.680
than the front of your neck. And the message in

1369
04:47:28.840 --> 04:47:37.200
the back of your neck, especially that area where perhaps

1370
04:47:37.319 --> 04:47:45.159
we hold tension, and as that area's message, you can

1371
04:47:45.240 --> 04:47:49.360
actually feel a sense of release in the back of

1372
04:47:49.439 --> 04:47:57.720
your neck, and maybe you can breathe it out as well.

1373
04:48:00.319 --> 04:48:13.479
Notice how it feels. Notice how you feel. They're moving

1374
04:48:13.639 --> 04:48:17.279
down to that area between your neck and your shoulders,

1375
04:48:18.799 --> 04:48:27.720
that musty area, starting to message that area on both sides.

1376
04:48:29.880 --> 04:48:32.119
I mean, this would be the area that a lot

1377
04:48:32.159 --> 04:48:34.319
of people would message if they were going to give

1378
04:48:34.360 --> 04:48:40.799
you like a shoulder message. Even that's not technically the shoulders,

1379
04:48:41.360 --> 04:48:43.799
but it's all the muscles that lead to the shoulders

1380
04:48:45.639 --> 04:48:52.240
from the neck and again that can hold tension and stress,

1381
04:48:53.520 --> 04:48:58.479
and when massaged sometimes a nice deep message is useful.

1382
04:49:01.560 --> 04:49:16.959
And you decide how deep that message is, and just

1383
04:49:17.159 --> 04:49:24.080
allow my knuckles just to dig in to get to

1384
04:49:24.240 --> 04:49:34.240
those muscles and to really relaxed all the time being

1385
04:49:34.520 --> 04:49:52.040
firm yet gentle with you and just stroking down the

1386
04:49:52.240 --> 04:50:00.759
area to your actual shoulders, moving to the muscles of

1387
04:50:00.840 --> 04:50:11.959
your shoulders, and maybe initially just pulling up the shoulders

1388
04:50:12.000 --> 04:50:15.319
a little bit off the table, just to give you

1389
04:50:15.439 --> 04:50:25.799
a little bit of a stretch, but very gently. And

1390
04:50:25.919 --> 04:50:28.439
you've got the muscles at the front of your shoulders,

1391
04:50:29.200 --> 04:50:40.159
the sides and the back. Again, this is a part

1392
04:50:40.319 --> 04:50:45.720
that can really take quite a bit of pressure, quite

1393
04:50:45.759 --> 04:50:53.799
a bit of needing. If if you wish to really

1394
04:50:55.680 --> 04:51:01.119
release the tension, to really get into those muscles, and

1395
04:51:04.560 --> 04:51:07.880
you can let your fingers in there. Make you feel

1396
04:51:08.080 --> 04:51:16.159
really nice. Sometimes just being stroked gently or being massaged

1397
04:51:17.599 --> 04:51:26.279
quite strongly, it can all be beneficial to the realaxation.

1398
04:51:31.400 --> 04:51:44.439
Put the muscles in your shoulders. Now to move down

1399
04:51:44.560 --> 04:51:55.000
your arms. We do one arm at a time, Starting

1400
04:51:55.080 --> 04:52:03.880
with your right arm. Well I do is I just

1401
04:52:05.279 --> 04:52:08.439
lift your arm up, just hold it to the side

1402
04:52:08.479 --> 04:52:15.520
of you that where it still be attached, and I

1403
04:52:15.759 --> 04:52:30.319
just message the tops of your arms all the way

1404
04:52:30.400 --> 04:52:55.360
down to your forearms into your wrists, gently messaging that parts,

1405
04:52:57.919 --> 04:53:01.560
the softer part which is the under part of the arm,

1406
04:53:04.680 --> 04:53:08.360
which leads to the crease in your elbow. The inside

1407
04:53:09.840 --> 04:53:24.159
it's much more sensitive skin. Sometimes just having that stroked

1408
04:53:27.360 --> 04:53:42.919
I feel really nice, pleasurable and relaxing. Now moving down

1409
04:53:44.319 --> 04:53:56.720
to your right hand, just holding your hand in both

1410
04:53:56.759 --> 04:54:06.360
of my hands, just pressing gently on the back of

1411
04:54:06.479 --> 04:54:17.400
your hand and stretching your fingers ever slightly at the

1412
04:54:17.520 --> 04:54:32.479
same time pressing down and massaging each finger, and then

1413
04:54:32.680 --> 04:54:43.639
starting to massage the palms of the hand. Just turning

1414
04:54:43.759 --> 04:54:54.520
the hand gently, stretching it gently, and actually having your

1415
04:54:54.680 --> 04:55:02.799
hand held can really be an emotional experience sometimes even

1416
04:55:02.880 --> 04:55:07.400
if it is a stranger. So when you don't know

1417
04:55:07.639 --> 04:55:12.959
very well, like a massage person or a therapist, maybe

1418
04:55:15.000 --> 04:55:27.840
because it's intimate and you can feel nice, you can

1419
04:55:27.919 --> 04:55:39.080
feel safe as I put that right arm back down

1420
04:55:39.159 --> 04:55:47.599
where it was, did the same with your left arm,

1421
04:55:50.959 --> 04:56:01.439
exactly the same, massage in the muscles your arm all

1422
04:56:01.439 --> 04:56:09.479
the way down to your rest, stroking the inside of

1423
04:56:09.599 --> 04:56:20.400
your arm, just being gentle or as firm as you require,

1424
04:56:29.000 --> 04:56:42.279
and then massaging your left hand, stretching the fingers, gently

1425
04:56:44.799 --> 04:57:01.200
massaging the palm of your left hand. You can feel

1426
04:57:01.639 --> 04:57:29.439
so so relaxing, so comforting, and I just rest your

1427
04:57:29.560 --> 04:57:43.479
left down, back down. Start to message your back, the

1428
04:57:43.639 --> 04:57:55.159
biggest part of your body, starting at the top, starting

1429
04:57:55.240 --> 04:57:58.720
again where we already have been, the area at the

1430
04:57:58.840 --> 04:58:05.520
top in between your shoulders k near your neck. Going back,

1431
04:58:06.240 --> 04:58:11.599
the massage in that area again, but this time moving downwards,

1432
04:58:18.119 --> 04:58:23.840
taking a downward stroke to the middle of your back,

1433
04:58:26.279 --> 04:58:31.759
working from the outside inwards. It's a massage in the

1434
04:58:34.040 --> 04:58:43.040
your back, but the the outsides of your back, the

1435
04:58:43.200 --> 04:58:58.799
parts where your arms would maybe rest against, almost the

1436
04:58:58.919 --> 04:59:12.200
part that connects your front to your back. Just messaging

1437
04:59:12.400 --> 04:59:23.720
down firmly but gently, as firm as you want, moving

1438
04:59:23.880 --> 04:59:27.959
down and moving across a little bit, and moving all

1439
04:59:28.000 --> 04:59:34.240
the way down again, being very gentle yet firm as

1440
04:59:34.400 --> 04:59:45.959
you choose. Eventually we get to the spine. We can

1441
04:59:46.119 --> 04:59:51.000
massage the muscles on either side of your spine from

1442
04:59:51.040 --> 04:59:56.639
the top of your neck all the way down to

1443
04:59:56.759 --> 05:00:05.560
your lower back. We can do that a few times.

1444
05:00:08.599 --> 05:00:15.319
Sometimes people would use the knuckle or the you know,

1445
05:00:15.759 --> 05:00:20.240
two fingers and just go your side of the spine

1446
05:00:21.560 --> 05:00:25.279
almost just push down, go all the way down to

1447
05:00:25.400 --> 05:00:33.360
the bottom of the spine, each time releasing tension and

1448
05:00:33.639 --> 05:00:42.639
opening up the body, stretching your body so that you

1449
05:00:42.919 --> 05:01:01.159
feel more relaxed but at the same time rejuvenated. And

1450
05:01:01.279 --> 05:01:04.639
now I'm going to move to one side, to your

1451
05:01:04.720 --> 05:01:13.799
right side, and from the bottom of your ribs to

1452
05:01:13.959 --> 05:01:19.880
your pelvis, I'm going to massage that area of your back.

1453
05:01:21.799 --> 05:01:24.959
I'll stretch over the other side and i will pull

1454
05:01:25.119 --> 05:01:31.560
the muscles gently and massage and push from one end

1455
05:01:32.040 --> 05:01:36.599
that side or right to my side in the middle

1456
05:01:36.639 --> 05:01:42.400
of fact, to where your spine is, massaging that side

1457
05:01:42.439 --> 05:01:46.840
of your spine the opposite side to where I'm standing.

1458
05:01:49.200 --> 05:01:55.360
It's almost like kneading bread. There's that big area which is.

1459
05:01:56.880 --> 05:01:57.240
Firm.

1460
05:01:58.040 --> 05:02:07.479
Yeah, lots there to message. Potentially one of the most

1461
05:02:07.560 --> 05:02:14.720
important places to actually have a message because you really

1462
05:02:14.959 --> 05:02:20.360
feel it. You really feel the release and the pleasure

1463
05:02:21.720 --> 05:02:28.959
of having your lower back massaged. It releases so much

1464
05:02:29.479 --> 05:02:37.880
from your body that's not useful, starting a healing process

1465
05:02:39.520 --> 05:02:52.279
which will continue long after this recording is over. The

1466
05:02:52.439 --> 05:02:55.560
message in this part of your body not only feels

1467
05:02:55.720 --> 05:03:01.759
really good for you, it's actually fun to do because

1468
05:03:01.799 --> 05:03:07.159
it is, as I said, like kneading bread. It's a

1469
05:03:07.279 --> 05:03:11.439
part that you can really get hold of and really

1470
05:03:11.680 --> 05:03:24.799
massage deeply if that's your choice. And then I'm going

1471
05:03:24.880 --> 05:03:26.880
to move over to the other side of your body

1472
05:03:27.360 --> 05:03:36.080
and do the same with the opposite heart of your

1473
05:03:36.159 --> 05:03:43.200
lower back, kneading and massaging from your sides all the

1474
05:03:43.279 --> 05:03:50.439
way to the middle of your back where your spine

1475
05:03:50.560 --> 05:04:04.279
is pressing and kneading firm and gentle at the same time.

1476
05:04:06.279 --> 05:04:18.759
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1477
05:04:19.159 --> 05:04:30.799
relaxation or mixed together. Plus there's that feeling from your

1478
05:04:30.880 --> 05:04:36.000
stomach as it's being stretched. Even though you're in your

1479
05:04:36.080 --> 05:04:40.400
stomach now you can feel it being stretched because that

1480
05:04:40.560 --> 05:04:51.919
whole area is connected to your stomach. Now we're going

1481
05:04:52.000 --> 05:04:56.919
to move or move further up to your top of

1482
05:04:57.000 --> 05:05:03.279
your body, and we did the same this time, starting

1483
05:05:04.639 --> 05:05:10.880
with your upper back. Put my hands forward over and

1484
05:05:11.040 --> 05:05:18.439
mass massage in that area up to your spine, from

1485
05:05:18.479 --> 05:05:22.639
the side of your body up to your spine. So

1486
05:05:22.799 --> 05:05:29.119
some of that massage area, the muscle tissue or whatever

1487
05:05:29.319 --> 05:05:35.000
fatty tissue even will be possibly from your chest. There's

1488
05:05:35.080 --> 05:05:42.240
all connected chest and the back connect together. I'm going

1489
05:05:42.319 --> 05:05:45.880
to be massaging and just pulling some of that skin

1490
05:05:47.200 --> 05:05:56.520
from your side up and massaging that area of your

1491
05:05:56.639 --> 05:06:05.080
upper back all the way to your spine. And then

1492
05:06:05.119 --> 05:06:07.880
I'll move down a bit and I'll continue with the

1493
05:06:08.000 --> 05:06:15.400
middle of your back doing exactly the same thing as gentle,

1494
05:06:15.759 --> 05:06:28.880
as deep as you choose. Now I'll move or the

1495
05:06:29.000 --> 05:06:33.799
other side again and do the exact same thing with

1496
05:06:34.040 --> 05:06:38.159
the top of your back on the other side, from

1497
05:06:43.279 --> 05:06:52.000
pretty much underneath your arm area really to your spine,

1498
05:06:57.119 --> 05:07:03.720
and then continue in that all the way down including

1499
05:07:03.880 --> 05:07:20.840
your lower your middle of your back. I'm gonna go

1500
05:07:21.279 --> 05:07:27.560
to your thighs, the backs of your thighs and the

1501
05:07:27.759 --> 05:07:37.639
sides of your thighs, starting with your right leg. Massage

1502
05:07:37.799 --> 05:07:47.319
in the back and the sides of your thighs gently

1503
05:07:47.599 --> 05:07:53.479
and firmly. There's a lot of muscles there. It's an

1504
05:07:53.560 --> 05:07:57.080
area that can be very tense at times and maybe

1505
05:07:57.799 --> 05:08:00.279
needs a little bit more pressure than the that's to

1506
05:08:00.360 --> 05:08:08.959
the body that's up to you. You can gently stroke

1507
05:08:09.040 --> 05:08:15.959
the back of your legs where you know, opposite your

1508
05:08:16.080 --> 05:08:23.919
knee joint or underneath your knee joint, very sensitive, gentle area.

1509
05:08:30.840 --> 05:08:38.000
And then working down to your calf muscles. Massage in

1510
05:08:38.119 --> 05:08:47.360
your calf muscles thoroughly and deeply, if you choose, using

1511
05:08:47.439 --> 05:09:06.479
both hands fingers, digging deep to your ankles, in the

1512
05:09:06.599 --> 05:09:13.400
back of your back of your ankles, just gently message

1513
05:09:13.520 --> 05:09:25.319
in the area, maybe lifting the leg and stretching a

1514
05:09:25.400 --> 05:09:50.599
little bit. Moving to the right foot, massage in the

1515
05:09:50.680 --> 05:09:57.639
bottom of your feet and the size of your feet,

1516
05:10:04.840 --> 05:10:14.279
gently but firm enough so they don't tickle, and just

1517
05:10:14.400 --> 05:10:19.959
allow the pleasure that you get from having your feet

1518
05:10:20.119 --> 05:10:29.720
massaged to just overtake you as I continue to message

1519
05:10:29.799 --> 05:10:39.279
your feet, the bottoms of your feet, the sides your arches,

1520
05:10:40.000 --> 05:10:44.720
your heel. You can put a lot of pressure into

1521
05:10:44.799 --> 05:10:50.880
your heel and it feels amazing, yet the arches need

1522
05:10:51.000 --> 05:10:59.360
to be a bit more gentle. Stretching your toes gently,

1523
05:11:02.080 --> 05:11:06.439
a massage in the bottoms of your toes with my fingers,

1524
05:11:08.840 --> 05:11:22.639
each one individually. Moving over to the left leg to

1525
05:11:22.799 --> 05:11:31.000
do exactly the same thing. Starting at the top of

1526
05:11:31.119 --> 05:11:35.720
the thighs, work in the back of the thighs and

1527
05:11:35.840 --> 05:11:48.240
the sides, massaging deeply and gently the whole area, working

1528
05:11:48.319 --> 05:11:57.400
all the way down. And this is an area that

1529
05:11:58.520 --> 05:12:06.360
maybe you could like to spend more time relaxing and messaging.

1530
05:12:09.200 --> 05:12:14.639
So perhaps if you wanted like a bigger future recording

1531
05:12:15.319 --> 05:12:24.159
where spend more time on one particular area. As you

1532
05:12:24.279 --> 05:12:37.279
move down to your calf muscles, massage your calf muscles

1533
05:12:38.799 --> 05:12:52.680
firmly and gently, moving down your aincord into your feet,

1534
05:12:54.560 --> 05:13:00.840
Massage in the backs of your feet, but of your feet,

1535
05:13:06.000 --> 05:13:13.040
stretching your toes and message in each to individually, and

1536
05:13:13.159 --> 05:13:18.720
then feeling of pleasure and release the you experience in

1537
05:13:18.919 --> 05:13:41.040
your having your feet massaged feels really good. Now shed

1538
05:13:41.080 --> 05:13:52.439
turn over in your mind. Laying on your back, I'm

1539
05:13:52.479 --> 05:14:05.040
just going to start again for your neck area in

1540
05:14:05.159 --> 05:14:13.439
your shoulders, just to get back in touch with that area.

1541
05:14:20.360 --> 05:14:30.680
And as you move up, I can clean my hands,

1542
05:14:31.959 --> 05:14:35.279
make them more fresh, because now I'm going to message

1543
05:14:35.639 --> 05:14:51.479
your face gently, starting off with your forehead. Your eyes

1544
05:14:51.560 --> 05:14:57.520
are closed, and i can just stretch your eyes a

1545
05:14:57.560 --> 05:15:08.759
little bit, pushing up when your eyebrows, and just messaging

1546
05:15:08.919 --> 05:15:21.240
around your scalp, massaging down your cheeks, around your ears,

1547
05:15:24.360 --> 05:15:37.119
into your chaw gently the side of your neck, your

1548
05:15:37.319 --> 05:15:55.240
chin mm hmm, and just moving down shall your neck

1549
05:15:55.479 --> 05:16:03.200
down to your chest, starting by massage in the very

1550
05:16:03.360 --> 05:16:11.840
top of your chest where the collar bone is. Give

1551
05:16:11.880 --> 05:16:23.639
a side of the collarbone, and then just message in

1552
05:16:23.799 --> 05:16:44.880
the hole of the chest, moving the chest around, because

1553
05:16:44.919 --> 05:16:49.599
it's quite a large area. You can move from one

1554
05:16:49.799 --> 05:17:00.759
side to the next, moving my hands underneath pretty much

1555
05:17:00.799 --> 05:17:10.279
where your arms are stretching up, stretching some of the

1556
05:17:10.400 --> 05:17:19.639
muscles of your back in the process, moving up over

1557
05:17:19.720 --> 05:17:39.639
your chest and they're moving down again, and then allowing

1558
05:17:39.720 --> 05:17:46.799
my hands the just massage gently and slide down towards

1559
05:17:46.840 --> 05:17:54.880
your stomach, starting in the middle of your chest, and

1560
05:17:54.959 --> 05:18:01.639
then gradually my hands moving apart and massage in and

1561
05:18:01.880 --> 05:18:11.400
sliding at the same time, moving down to just below

1562
05:18:11.479 --> 05:18:29.639
your rib cage, moving down and massaging up again, giving

1563
05:18:29.720 --> 05:18:37.759
your chest all the attention that it needs to feel

1564
05:18:38.080 --> 05:18:50.360
completely relaxed, remembering them. I'm also going to be focusing

1565
05:18:51.200 --> 05:18:56.479
on your sides as well, an area that really doesn't

1566
05:18:56.560 --> 05:19:03.680
get much attention but feels really good when it's massaged.

1567
05:19:08.599 --> 05:19:12.599
Just stroking my hands down the sides of your body,

1568
05:19:16.400 --> 05:19:19.799
just below your arms, all the way down to your hips.

1569
05:19:29.479 --> 05:19:35.319
Now moving to your stomach area, I'm going to stand

1570
05:19:35.479 --> 05:19:38.119
one side of you like I did when I did

1571
05:19:38.159 --> 05:19:44.439
your lower back. I'm gonna do a similar process of

1572
05:19:44.680 --> 05:19:59.439
just stretching the muscles from your side, gently massaging from

1573
05:19:59.520 --> 05:20:01.159
one side to the next.

1574
05:20:03.200 --> 05:20:03.639
Move in.

1575
05:20:06.200 --> 05:20:10.360
The whole area from below your ribs all the way

1576
05:20:10.479 --> 05:20:21.319
down to below your belly button, and then move around

1577
05:20:21.400 --> 05:20:31.279
to the other side of you and repeat that process

1578
05:20:31.599 --> 05:20:44.680
of relaxing, deeply, calmly. You feel loose, you feel free.

1579
05:20:47.080 --> 05:20:51.759
And there's something about having your stomach message that's different

1580
05:20:51.840 --> 05:20:58.680
from any other part because we do have a tendency

1581
05:20:59.279 --> 05:21:03.159
of holding a different kind of stress in her stomach

1582
05:21:04.599 --> 05:21:12.400
that we may not be aware of. As I now

1583
05:21:12.599 --> 05:21:20.840
message your stomach in front of your stomach, making circles

1584
05:21:22.319 --> 05:21:31.520
around your belly button and then going the other way around,

1585
05:21:38.080 --> 05:21:43.799
there's a gentleness and a freedom that comes from feeling

1586
05:21:44.479 --> 05:21:54.720
how you're feeling. As I now move down the tops

1587
05:21:54.799 --> 05:22:01.360
of your thighs, the muscles message in them, and I

1588
05:22:01.439 --> 05:22:07.639
can do this two legs at the same time, pressing down,

1589
05:22:10.520 --> 05:22:16.639
massaging deeply those muscles in your thighs at front of

1590
05:22:16.720 --> 05:22:27.720
your thighs, and moving down to your knees, gently massaging

1591
05:22:27.799 --> 05:22:39.080
your knees, sliding down your shins, putting pressure on either

1592
05:22:39.240 --> 05:22:51.400
side of your shin gently, softly but firmly, moving down

1593
05:22:51.759 --> 05:23:06.439
to your ankles, stroking the tops of your fat and

1594
05:23:06.639 --> 05:23:12.720
then with each foot in each hand, just gently messaging

1595
05:23:13.520 --> 05:23:21.799
the whole of the foot, the top, the bottom, your heel,

1596
05:23:22.319 --> 05:23:30.080
your ankle, your toes, messaging every part of your feet.

1597
05:23:34.840 --> 05:23:41.159
It feels so good to let go and enjoy the process,

1598
05:23:46.799 --> 05:24:05.639
Enjoy feeling so deeply relaxed, so much comfort, and so

1599
05:24:05.880 --> 05:24:22.360
many feelings that come just from touching your skin. And

1600
05:24:22.560 --> 05:24:28.959
you can just lie there for as long as you choose,

1601
05:24:32.959 --> 05:24:42.360
enjoying the feeling of deep comfort and being massaged.

1602
05:24:44.400 --> 05:24:44.759
With me.

1603
05:24:51.919 --> 05:25:13.880
Enjoy feeling deeply right. And all we're gonna do is

1604
05:25:17.520 --> 05:25:34.000
blow out some candles in your mind. There are going

1605
05:25:34.080 --> 05:25:44.439
to be a hundred candles, and you're going to blow

1606
05:25:44.639 --> 05:25:55.000
each one out individually, one by one, starting at one hundred.

1607
05:25:56.080 --> 05:26:03.439
As I count down all the way down to one,

1608
05:26:07.959 --> 05:26:16.880
and each time I say a number, you can imagine

1609
05:26:16.919 --> 05:26:23.360
that candle in front of you, and I'd like you

1610
05:26:23.520 --> 05:26:40.080
to actually physically gently blow that candle out, just h

1611
05:26:42.880 --> 05:26:51.319
it's not big blows, just a gentle m and that

1612
05:26:51.680 --> 05:27:01.240
candle will extinguish. And then I say the next number

1613
05:27:02.759 --> 05:27:11.880
as we move down, and you can just blow that

1614
05:27:12.000 --> 05:27:21.959
one out as well. And as we move down the numbers,

1615
05:27:26.520 --> 05:27:35.200
you'll find yourself feeling more and more relaxed. If you

1616
05:27:35.400 --> 05:27:44.520
need to sleep, you'll also find yourself becoming incredibly tired

1617
05:27:45.720 --> 05:27:57.040
and sleepy. In fact, you may struggle to blow out

1618
05:27:57.200 --> 05:28:10.880
all one hundred h of these candles as you feel

1619
05:28:13.880 --> 05:28:37.520
more and more deeply relaxed, more and more deeply tired,

1620
05:28:41.880 --> 05:28:49.680
And the further you go down, the more your mind

1621
05:28:51.439 --> 05:29:03.799
starts to drift. You may find that you stop listening

1622
05:29:04.040 --> 05:29:16.599
to me after a while. And even though there may

1623
05:29:16.680 --> 05:29:25.400
be background sounds where you are, you'll be aware of

1624
05:29:25.479 --> 05:29:30.720
those sounds at the moment.

1625
05:29:35.720 --> 05:29:36.200
Be me.

1626
05:29:39.720 --> 05:29:54.520
Start to just not even notice them at all because

1627
05:29:54.639 --> 05:30:08.200
they're unimportant. Where I am I've got the sounds of

1628
05:30:08.319 --> 05:30:15.279
the birds, there's horrors, the pigeon who likes to say

1629
05:30:15.360 --> 05:30:21.599
hello sometimes, and there's the odd plane that goes by,

1630
05:30:24.639 --> 05:30:38.080
maybe traffic and trains in the distance. But none of

1631
05:30:38.119 --> 05:30:52.240
that seems important whatsoever. More candles you blow out, the

1632
05:30:52.400 --> 05:31:09.200
less important anything is. More candles you blow out, the

1633
05:31:09.439 --> 05:31:25.959
further seemed to move away from sounds and from general

1634
05:31:29.400 --> 05:31:40.639
date days. Stuff seems to just move away on its own.

1635
05:31:45.880 --> 05:31:48.080
You feel more.

1636
05:31:50.360 --> 05:32:14.639
Calmer with every candle you blow out, hiding.

1637
05:32:11.200 --> 05:32:24.279
The next number, do you hear me say? And then

1638
05:32:24.360 --> 05:32:42.000
you blow that candle out to yah, so easy, so simple.

1639
05:32:51.599 --> 05:33:05.560
We're gonna start by introducing the first candle, which is

1640
05:33:05.639 --> 05:33:24.520
a hundred fast candles one hundred. When you blow that

1641
05:33:24.919 --> 05:33:44.439
candle out, you'll find immediately a slight change in how

1642
05:33:44.560 --> 05:33:55.919
you feel, as well as a real sense of positivity

1643
05:33:56.840 --> 05:34:31.240
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1644
05:34:34.159 --> 05:35:15.599
blow out by candle now ninety nine, candle ninety eight

1645
05:35:36.119 --> 05:36:53.720
can do, ninety seven, ten, ninety six, ten, ninety five

1646
05:37:09.240 --> 05:38:21.720
and ninety four can't do ninety three and ninety two

1647
05:38:39.319 --> 05:39:42.720
and ninety one, ten to ninety and eighty two nine

1648
05:40:00.119 --> 05:40:09.560
and eighty.

1649
05:40:10.799 --> 05:40:41.400
Eight and.

1650
05:40:52.959 --> 05:43:38.880
Eighties, candle eighties eight five four four, fenn.

1651
05:43:51.880 --> 05:44:40.599
Eighty two, data.

1652
05:44:35.599 --> 05:45:00.400
DA and.

1653
05:45:09.439 --> 05:47:27.119
Two one yen seventy nine, candle seventy eight, candle seventy seven,

1654
05:47:38.520 --> 05:48:39.720
candle seventy six, candle seventy five, candle seventy four, candle

1655
05:48:43.840 --> 05:49:47.959
seventy three, candle seventy two, candle seventy one, candle seventy

1656
05:49:48.119 --> 05:50:55.400
one and seventy and sixty nine, candle sixty eight, candle

1657
05:50:57.520 --> 05:51:52.680
sixty seven, candle sixty five, candle sixty four mm HMM,

1658
05:51:57.080 --> 05:52:47.880
candle sixixty four, candle sixty three, candle sixty two and

1659
05:52:51.200 --> 05:54:25.119
sixty one, candle sixty and fifty nine, handle fifty eight,

1660
05:54:36.000 --> 05:56:01.520
candle fifty seven, can fifty six, candle fifty five, candle

1661
05:56:05.520 --> 05:57:21.799
fifty four, handle fifty three, candle fifty two and fifty

1662
05:57:22.080 --> 05:59:27.080
two ten to fifty, candle fifty one, candle fifty candle

1663
05:59:31.000 --> 06:01:26.200
fourty nine, candle forty eight, candle forty seven, candle forty six,

1664
06:01:54.279 --> 06:03:18.360
candle forty five, no voty two, candle for you one,

1665
06:03:51.400 --> 06:05:51.720
candle forty candle thirty nine and thirty eight. I can't

1666
06:05:51.840 --> 06:08:04.919
do thirty seven Canto thirty five ten thirty four, handle

1667
06:08:08.880 --> 06:10:55.919
thirty three, handle thirty one, chandle thirty and two in

1668
06:10:56.840 --> 06:13:19.279
ten nine ten, twenty eight and twenty seven, twenty six,

1669
06:14:00.200 --> 06:15:31.639
candle twenty five, can to tif four end twenty three

1670
06:16:10.240 --> 06:17:33.919
and twin deep two and twenty one and to wite

1671
06:18:11.520 --> 06:22:45.319
en caen ninety candle seventeen sixteen chazl four ten true

1672
06:23:31.599 --> 06:27:16.799
oh and eleven hey y jeame nine and eight S

1673
06:27:20.599 --> 06:31:51.200
six m can do fo can do seven chance.

1674
06:31:58.080 --> 06:31:58.319
Four.

1675
06:32:04.119 --> 06:32:11.319
Let go of all of those thoughts, worries, concerns about

1676
06:32:11.400 --> 06:32:17.919
the past, thoughts about the future, and even things you've

1677
06:32:17.959 --> 06:32:25.720
been thinking about today. Just let it all go because

1678
06:32:25.759 --> 06:32:33.400
none of it is useful in this moment. This is

1679
06:32:34.400 --> 06:32:53.840
your opportunity to just focus on feeling relaxed, allowing yourself

1680
06:32:54.000 --> 06:33:01.799
to get in touch with that natural sense of peace

1681
06:33:04.439 --> 06:33:10.080
that we all have within us. It's available for everyone.

1682
06:33:11.240 --> 06:33:16.159
It just sometimes takes a little bit of effort to

1683
06:33:16.360 --> 06:33:22.400
set up the right time and place in order for

1684
06:33:22.479 --> 06:33:29.439
you to just let go. Because when you do decide

1685
06:33:31.799 --> 06:33:37.159
to let go and relax, that's what your body starts

1686
06:33:37.240 --> 06:33:47.439
to do. Because you've chosen, You've chosen to just allow

1687
06:33:47.599 --> 06:33:53.439
your body to unwind and your mind starts to slow down,

1688
06:33:56.799 --> 06:34:01.200
and it's a nice feeling. It's a nice feeling at

1689
06:34:01.240 --> 06:34:07.159
the beginning, just to know that you have chosen to

1690
06:34:07.319 --> 06:34:16.360
decide to relax deeply, and because you've made that decision,

1691
06:34:18.159 --> 06:34:25.200
your body will just follow suit. Because sometimes all the

1692
06:34:25.360 --> 06:34:30.080
muscles in your body need is just permission from you

1693
06:34:31.159 --> 06:34:39.639
to relax. Because so often we're busy, we're going from

1694
06:34:39.720 --> 06:34:43.720
here to there, we're walking around, and we're doing stuff,

1695
06:34:46.040 --> 06:34:52.360
and the body doesn't have any time or space to

1696
06:34:52.560 --> 06:34:59.520
really relax deeply. So it kind of waits for you

1697
06:34:59.759 --> 06:35:09.000
to lead the way, waits for your permission. And when

1698
06:35:09.040 --> 06:35:15.639
you do give your permission, when you give to say

1699
06:35:15.720 --> 06:35:22.119
so we you say okay, it's time for your body

1700
06:35:23.759 --> 06:35:32.720
to let go completely and relax totally, your body just follows.

1701
06:35:35.720 --> 06:35:41.159
It's like a breath of relief. Ah. Good, I can

1702
06:35:41.240 --> 06:35:48.279
now relax. That feeling at the end of a day,

1703
06:35:48.360 --> 06:35:52.040
of a very physical day that you may experience in

1704
06:35:52.159 --> 06:35:55.720
the past, where you get home and you just sit

1705
06:35:55.919 --> 06:35:59.759
down on a chair, maybe you kick your shoes off.

1706
06:36:00.479 --> 06:36:06.639
Ah feels so nice knowing that you don't have to

1707
06:36:06.720 --> 06:36:11.400
get up again for a little while, at least, if

1708
06:36:11.439 --> 06:36:14.080
you choose, you can just sit there for maybe an

1709
06:36:14.119 --> 06:36:27.400
hour to it feels blissful, and just by sitting down

1710
06:36:27.720 --> 06:36:32.360
like that, your body knows that it's time to relax.

1711
06:36:34.000 --> 06:36:39.840
Your body has been given permission from you. Because it's

1712
06:36:39.919 --> 06:36:50.119
a mindset in your mind, you're prepared to let go

1713
06:36:50.279 --> 06:37:00.599
of everything and just completely allow all the streng your

1714
06:37:00.720 --> 06:37:19.040
body to evaporate. Any tensions can just gradually vanish. It's

1715
06:37:19.119 --> 06:37:30.959
almost like magic, really, because that sense of relaxation in

1716
06:37:31.040 --> 06:37:36.880
your body, it is a very natural state. It's not

1717
06:37:37.080 --> 06:37:41.919
something unusual. It may feel unusual when you first start

1718
06:37:42.000 --> 06:37:46.479
to relax, if you if you haven't really spent a

1719
06:37:46.560 --> 06:37:50.799
lot of time focusing and giving yourself this space to

1720
06:37:51.000 --> 06:37:58.200
let go completely and relax, they seem almost alien, but

1721
06:37:58.319 --> 06:38:04.159
it isn't. It's actually the most natural thing in the

1722
06:38:04.279 --> 06:38:14.799
world to let go completely, to relax totally, the most

1723
06:38:15.200 --> 06:38:26.040
natural thing in the world to allow yourself to feel

1724
06:38:27.560 --> 06:38:34.200
really calm in your mind. And it is almost like

1725
06:38:34.319 --> 06:38:43.919
a literal unwinding. It's like you press a button and

1726
06:38:44.119 --> 06:38:50.279
all the tension just releases, and it's like a wheel,

1727
06:38:50.680 --> 06:38:54.919
like a cog, like the inside of a clock, just unwinding.

1728
06:38:55.560 --> 06:38:59.720
And it's almost like you could see the little wind up,

1729
06:39:00.720 --> 06:39:05.560
not that's used, just going the opposite way that you

1730
06:39:05.799 --> 06:39:12.279
choose to wind it up, and the energy that freymetic

1731
06:39:13.479 --> 06:39:23.560
stress for energy gradually winding down, losing its power, losing

1732
06:39:23.639 --> 06:39:32.520
its strength as a sense of relaxation becomes stronger and deeper,

1733
06:39:36.200 --> 06:39:43.240
and you may find a the more relaxed you feel,

1734
06:39:44.639 --> 06:39:54.560
that your mind starts to wonder, maybe seemed to stop

1735
06:39:54.720 --> 06:39:59.759
listening to me for a while, Your mind goes somewhere else,

1736
06:40:01.240 --> 06:40:07.040
and then you realize you're listening to me again, and

1737
06:40:07.200 --> 06:40:13.720
that was just your mind to drifting to sleep, which

1738
06:40:13.759 --> 06:40:23.680
is quite natural, because sometimes when we're stressed and tense,

1739
06:40:24.959 --> 06:40:28.840
we're not mean I actually be aware of what we need,

1740
06:40:29.959 --> 06:40:38.400
what we physically or emotionally need in this moment. But

1741
06:40:38.560 --> 06:40:44.840
when you allow your body and mind to relax completely,

1742
06:40:46.599 --> 06:40:53.799
and you let go of all thoughts, concerns, worries, ideas,

1743
06:40:55.279 --> 06:40:59.799
all letting them go, allowing them to drop onto the floor,

1744
06:41:05.119 --> 06:41:11.080
when you start to get in touch with the feelings

1745
06:41:11.279 --> 06:41:22.959
of such relaxation, this feels so nice, to be in

1746
06:41:23.200 --> 06:41:29.959
touch with the calmness of the different body parts as

1747
06:41:30.119 --> 06:41:45.759
they become looser and looser. Even your breathing seems easier

1748
06:41:46.439 --> 06:41:55.840
and more natural, effortless as that cool audenters through your

1749
06:41:56.000 --> 06:42:06.319
mouth or nose into your lungs, breathing in comfort and relaxation,

1750
06:42:08.959 --> 06:42:15.520
and then just breathing out any excess remain intentional stress

1751
06:42:17.360 --> 06:42:25.799
from every part of your body and mind. And as

1752
06:42:25.840 --> 06:42:31.479
you start to focus on your mind, maybe you notice

1753
06:42:31.720 --> 06:42:39.080
that things have come to a standstill or maybe just

1754
06:42:39.799 --> 06:42:47.799
much much lower than before, because your mind is not

1755
06:42:48.240 --> 06:42:58.840
really needed when listening to my voice, which allows your

1756
06:42:59.000 --> 06:42:59.560
mind to.

1757
06:42:59.680 --> 06:43:00.639
Rel acts.

1758
06:43:02.319 --> 06:43:10.360
Just as deeply as your body. And that's synchronicity between

1759
06:43:11.919 --> 06:43:21.159
the relaxation of your body and relaxation of your mind.

1760
06:43:23.520 --> 06:43:24.759
Let you know that.

1761
06:43:26.880 --> 06:43:39.319
Feeling completely calm, loose, and relaxed really is a great

1762
06:43:40.279 --> 06:43:55.720
healing experience for you and has so many positive benefits

1763
06:43:57.319 --> 06:44:03.400
for your body, mind, and your life. To be able

1764
06:44:03.560 --> 06:44:14.680
to let go everything and to relax completely in all

1765
06:44:15.279 --> 06:44:22.880
parts of your body and mind. Even your bones has

1766
06:44:23.000 --> 06:44:38.080
a rexed, all your muscles are raxed, even the skin

1767
06:44:38.880 --> 06:44:50.959
that covers your body is relaxed. Every hair.

1768
06:44:54.000 --> 06:44:54.560
That you have.

1769
06:44:56.319 --> 06:45:13.880
Is also deeply relaxed. Then your brain really starts to

1770
06:45:14.119 --> 06:45:27.119
feel the benefits but this heathing relaxation, and then as

1771
06:45:27.319 --> 06:45:33.520
you focus on the inside of your scalp where your

1772
06:45:33.599 --> 06:45:41.319
brain is. You can start to realize and notice the

1773
06:45:41.560 --> 06:45:52.959
benefits of your brain relaxing deeply. Then, as your brain

1774
06:45:54.599 --> 06:46:04.880
continues to relax, it sends those messages to the rest

1775
06:46:05.119 --> 06:46:09.599
of your body and your mind.

1776
06:46:11.240 --> 06:46:17.040
To relax even.

1777
06:46:15.959 --> 06:46:35.479
More deeply, relax in more completely, letting go of any

1778
06:46:37.360 --> 06:46:47.520
remaining force or concens allowed them just to drop onto

1779
06:46:47.639 --> 06:46:56.319
the floor because they're no longer necessary in this moment,

1780
06:46:58.560 --> 06:47:11.360
In this moment of deep relaxation and calmness, filling your

1781
06:47:11.520 --> 06:47:36.279
brain with deep concentrated heathing, calming, relaxing every part of

1782
06:47:36.439 --> 06:47:57.959
your brain feathing so loose and comfortable, so relaxed and peaceful.

1783
06:48:01.240 --> 06:48:12.599
Your brain feels so light and so healthy in a

1784
06:48:12.959 --> 06:48:26.479
sense of deep deep comfort really does allow you to

1785
06:48:26.919 --> 06:48:39.119
enjoy those ever increasing sensations of comfort that is spreading

1786
06:48:40.599 --> 06:48:52.720
throughout your body, relaxing each and every muscle of your body.

1787
06:48:54.840 --> 06:48:54.919
E.

1788
06:48:57.000 --> 06:49:15.080
Deeper and deeper, much more deeper than before, much.

1789
06:49:15.959 --> 06:49:30.159
More comfort spreading through your body in your mind, be

1790
06:49:31.919 --> 06:49:49.119
so peaceful and calm, so very very peaceful in avery

1791
06:49:49.639 --> 06:50:04.000
part of your body, letting go of everything and everything

1792
06:50:07.680 --> 06:50:26.080
so peaceful came so relax a very second, the passes

1793
06:50:29.119 --> 06:50:30.080
you feel.

1794
06:50:32.080 --> 06:50:52.959
Dper deper relax, dper and deperlax.

1795
06:50:53.439 --> 06:50:57.880
Came so calm.

1796
06:51:01.599 --> 06:51:14.400
Beeace for so very peace from your head down to

1797
06:51:14.560 --> 06:51:27.680
your ties. Such peace and comfort throwing all all the time,

1798
06:51:30.560 --> 06:51:41.680
Such peace and comfort spreading through your body and mind

1799
06:51:44.200 --> 06:52:00.560
deep and deeper, Such comfort spreading and sinking deeper into

1800
06:52:00.919 --> 06:52:11.840
every muscle of your body, so that you feel amazing,

1801
06:52:14.840 --> 06:52:35.840
so relaxed, so piece, so sola and peace, so letting

1802
06:52:36.400 --> 06:52:50.360
go everything. I'm gonna do a body scan, focusing on

1803
06:52:51.360 --> 06:52:56.080
firstly how you feel in your body, not trying to

1804
06:52:56.279 --> 06:53:02.400
change how you feel, not try and to relax, not

1805
06:53:02.599 --> 06:53:08.159
trying to move away from any discomfort or stress or tension.

1806
06:53:09.439 --> 06:53:16.159
Just accepting, observing and accepting how you feel in the

1807
06:53:16.240 --> 06:53:22.520
different parts of your body, Just allowing yourself to be

1808
06:53:22.840 --> 06:53:30.319
exactly as you are, to notice to get in touch

1809
06:53:34.919 --> 06:53:42.200
with how you actually feel in this moment. I'm going

1810
06:53:42.279 --> 06:53:53.240
to start off by focusing on your hands. Just be

1811
06:53:53.360 --> 06:54:01.400
aware of your hands. I like you to move your

1812
06:54:01.479 --> 06:54:06.439
hands around, just maybe move your fingers a little bit.

1813
06:54:08.880 --> 06:54:15.080
I've been enclosing your hands very gently, just so that

1814
06:54:15.319 --> 06:54:23.080
you can get in touch with how your hands and

1815
06:54:23.279 --> 06:54:44.240
your fingers feel. Very very slow movements. Focusing now on

1816
06:54:44.439 --> 06:54:51.520
your feet, and if you can just do kind of

1817
06:54:51.560 --> 06:54:56.479
an equivalent with your feet is you've just done with

1818
06:54:56.680 --> 06:55:05.279
your hands, Maybe turn in your ankles, moving your feet around,

1819
06:55:07.279 --> 06:55:17.720
moving your toes gently but only very gently and very slowly,

1820
06:55:20.680 --> 06:55:36.080
noticing how your feet feel in this moment. Focusing now

1821
06:55:36.319 --> 06:55:43.360
and your eyes, and I'd like you to just focus

1822
06:55:43.479 --> 06:55:48.959
on your eyelids. Maybe you can open and close your

1823
06:55:49.040 --> 06:55:53.520
eyes a couple of times to really get in touch

1824
06:55:53.919 --> 06:55:57.319
with how you feel when you do close your eyes.

1825
06:55:59.479 --> 06:56:05.880
The muscle changes in your eyes when you do close them,

1826
06:56:08.720 --> 06:56:15.119
maybe raising your eyebrows, it stretches the tops of your eyes,

1827
06:56:18.360 --> 06:56:26.759
perhaps squinting your eyes, scrunching up your eyes, just so

1828
06:56:26.919 --> 06:56:36.680
you can really again touch with all aspects of how

1829
06:56:38.520 --> 06:56:55.560
your eyes feel. Right now, now focus in on your thighs,

1830
06:56:57.919 --> 06:57:02.200
and it just starts you to the tense your thighs,

1831
06:57:03.560 --> 06:57:13.400
just very very gently, just enough so you can become

1832
06:57:14.959 --> 06:57:26.040
more attuned to the physical sensation of your upper legs,

1833
06:57:28.279 --> 06:57:31.479
the front of your thighs, and the backs of your thighs,

1834
06:57:36.000 --> 06:57:55.400
noticing and observing how your thighs fear. Right now, moving

1835
06:57:55.639 --> 06:58:04.040
your focus to the back of your neck, just noticing

1836
06:58:04.240 --> 06:58:10.279
the back of your neck, the muscles, and of course

1837
06:58:10.439 --> 06:58:14.720
they lead to the side of your neck. They also

1838
06:58:15.000 --> 06:58:19.880
lead to the top of your back, which leads to

1839
06:58:19.959 --> 06:58:25.479
your shoulders. So as your focus on the back of

1840
06:58:25.560 --> 06:58:32.959
your neck, maybe you can move your head gently upwards

1841
06:58:34.119 --> 06:58:40.080
as if you're looking up. Maybe moving your head down

1842
06:58:41.520 --> 06:58:48.119
as if you're looking down. Perhaps moving your head side

1843
06:58:48.319 --> 06:59:00.680
to side, right to left, only very slowly, very gently.

1844
06:59:03.200 --> 06:59:08.400
I'm not trying to force anything. It has to be

1845
06:59:08.880 --> 06:59:22.119
very very gentle, just so you can be more in

1846
06:59:22.479 --> 06:59:33.959
touch with the feelings, with the sensations, the physical sensations

1847
06:59:34.200 --> 06:59:42.159
of how the back of your neck feels. Right now,

1848
06:59:49.759 --> 06:59:57.720
as we now focus on the tops of your arms,

1849
07:00:00.080 --> 07:00:04.919
the parts where your biceps and your triceps are between

1850
07:00:04.959 --> 07:00:12.680
your elbow and your shoulders. To focus on those parts,

1851
07:00:13.680 --> 07:00:19.360
the tops of your arms, you may like to just

1852
07:00:20.159 --> 07:00:31.520
tense them, but very very gently and slowly, see you know,

1853
07:00:31.919 --> 07:00:43.840
straining or putting any pressure whatsoever on your arms. It's

1854
07:00:44.080 --> 07:00:51.040
just so that you can gain more of a sense

1855
07:00:51.279 --> 07:01:01.759
of how your upper arms are feeling in this moment,

1856
07:01:04.759 --> 07:01:15.520
and just noticing as you gently, very gently and slowly

1857
07:01:17.279 --> 07:01:28.240
tighten the muscles and then let go, notice how the

1858
07:01:28.439 --> 07:01:43.240
tops of your arms feel right now as a now

1859
07:01:43.880 --> 07:01:54.119
focus on your stomach, the area the lower abdomen area

1860
07:01:54.799 --> 07:01:59.720
below your belly button. Move it all the way down

1861
07:02:03.159 --> 07:02:13.680
to your hips, just above your grind. Maybe you're able

1862
07:02:13.840 --> 07:02:23.759
to tense these muscles in the area very very gently

1863
07:02:27.200 --> 07:02:37.599
and slowly, if that's a difficult thing to do, and

1864
07:02:37.720 --> 07:02:46.720
maybe you can just move your body, pushing your stomach up,

1865
07:02:48.439 --> 07:02:52.279
maybe moving a little bit to the side using your hips,

1866
07:02:54.439 --> 07:03:02.639
just so you can get more inch tune with how

1867
07:03:02.840 --> 07:03:21.799
your lower abdomen area is feeling in this moment. Just

1868
07:03:22.240 --> 07:03:44.439
noticing the physical sensations or your lower abdomen as you

1869
07:03:44.720 --> 07:03:57.919
move your attention to your mouth, notice in your lips

1870
07:03:59.840 --> 07:04:08.439
and inside your mouth, the teeth, your guns, your tongue.

1871
07:04:18.000 --> 07:04:26.400
Just noticing how your tongue and your mouth feels. And

1872
07:04:26.599 --> 07:04:34.000
it may help by moving your tongue around your mouth,

1873
07:04:35.520 --> 07:04:41.680
moving it to your left, maybe pressing it gently against

1874
07:04:43.240 --> 07:04:47.720
the side of your mouth, and then to the right,

1875
07:04:49.279 --> 07:04:56.360
gently to the side of your mouth, perhaps pressing up

1876
07:04:56.479 --> 07:05:02.639
against the top of your mouth, and then down gently

1877
07:05:04.599 --> 07:05:15.479
against the bottom of your mouth, always very slowly and

1878
07:05:15.599 --> 07:05:30.279
a very very gentle so that you can be aware

1879
07:05:35.599 --> 07:05:57.799
of how you feel in your mouth area. Now I'm

1880
07:05:57.880 --> 07:06:13.840
going to focus on your wrists and I'm gonna ask

1881
07:06:14.000 --> 07:06:22.599
you to maybe just rotate your wrists by moving your

1882
07:06:22.799 --> 07:06:35.720
hands in a circular motion very gently and slowly, just

1883
07:06:37.479 --> 07:06:55.479
soly you can feel the sensations that you are currently

1884
07:06:57.200 --> 07:07:12.319
experiencing in curists. Perhaps move in your hands up and

1885
07:07:12.759 --> 07:07:41.799
down again very very gently and slowly, very gentzl and

1886
07:07:42.720 --> 07:08:07.279
slow as we know, start to observe your lower back.

1887
07:08:12.919 --> 07:08:18.439
That bad part is just the bum of your hips

1888
07:08:22.840 --> 07:08:35.319
where your coxis are a whole area which also really

1889
07:08:35.520 --> 07:08:42.680
does include the signs of your body because those muscles

1890
07:08:42.799 --> 07:08:53.479
are very much connected as those muscles also move into

1891
07:08:53.599 --> 07:09:02.200
your hip area connecting to your buttocks the sides of

1892
07:09:02.279 --> 07:09:16.880
your hips, And if you're physically able to do so,

1893
07:09:19.159 --> 07:09:30.279
maybe you can very gently just move your body evices slightly,

1894
07:09:32.639 --> 07:09:49.240
very slowly from side to side, just enough to gauge

1895
07:09:54.520 --> 07:10:07.799
how you feel in your lord back. Perhaps it could

1896
07:10:07.919 --> 07:10:21.880
even move your hips gently up and down, gently and

1897
07:10:22.560 --> 07:10:37.080
slowly in order to be in touch with the physical

1898
07:10:37.639 --> 07:11:05.119
sensations of your law back. As we now to your

1899
07:11:05.200 --> 07:11:17.479
attention to your jaw, an area from your chin all

1900
07:11:17.479 --> 07:11:24.520
the way up to near way your ears are the

1901
07:11:24.680 --> 07:11:40.080
hole of your jaw. You can just if it's okay

1902
07:11:40.240 --> 07:11:51.119
to do so. Gently open your mouth, not wide, no stretching,

1903
07:11:52.439 --> 07:12:05.200
just very gently and slowly been in your mouth thing

1904
07:12:05.479 --> 07:12:23.560
close in your mouth, very gently and slowly, so you

1905
07:12:23.720 --> 07:12:40.479
can be in touch with how your jaw feels. Now,

1906
07:13:07.400 --> 07:13:22.759
No to sit now your chest area, and you don't

1907
07:13:22.959 --> 07:13:30.319
need to do anything to move your chest because it

1908
07:13:30.599 --> 07:13:41.520
moves every time you breathe, and it moves very gently

1909
07:13:43.360 --> 07:14:00.639
and slowly automatically re each breath you tache As you

1910
07:14:01.119 --> 07:14:48.159
focus on how your chest feels when you breathe, move

1911
07:14:48.360 --> 07:15:03.319
in your focus to your forms, your elbows. Maybe you're

1912
07:15:03.439 --> 07:15:17.040
able to very gently and slowly tense the muscles in

1913
07:15:17.200 --> 07:15:24.119
your forearms, and when you do that, you can feel

1914
07:15:27.360 --> 07:15:59.159
your elbows as well, very gently and slowly, gently and

1915
07:15:59.720 --> 07:16:16.400
so oftly up sad your forearms and depas.

1916
07:16:26.360 --> 07:16:26.599
Noah.

1917
07:16:35.400 --> 07:16:54.040
Focus the rest of your back, your upper back in

1918
07:16:54.439 --> 07:17:12.360
the middle the middle of your back again this part

1919
07:17:12.599 --> 07:17:27.200
of your body. News. Also every time you pray. You

1920
07:17:27.479 --> 07:17:41.240
may not notice that usually makes you observe your upper

1921
07:17:41.479 --> 07:17:48.799
back in the middle of your back. You can really

1922
07:17:49.360 --> 07:17:55.200
feel that gentle.

1923
07:18:00.439 --> 07:18:02.159
And no.

1924
07:18:07.279 --> 07:18:56.599
Movement. Moving your focus into your area your buttys, the brain,

1925
07:18:59.319 --> 07:19:34.119
there must all those bones in your midsection. Just noticing

1926
07:19:36.520 --> 07:19:56.799
how your hips feel. Right now, you can very very

1927
07:19:57.439 --> 07:20:12.200
gently leave your hits, maybe side to side, very gently

1928
07:20:12.479 --> 07:21:04.759
and sly y verry gently, softly, slowly, everything starts to

1929
07:21:08.439 --> 07:21:20.400
slow down, including the thoughts in your mind and your

1930
07:21:20.479 --> 07:21:30.439
mind itself just starts to gradually. It doesn't have to

1931
07:21:30.520 --> 07:21:38.319
be instant, but just gradually starting too. It's almost like

1932
07:21:38.680 --> 07:21:49.959
time is straight chin. It's a slower pace to maybe

1933
07:21:50.240 --> 07:21:55.319
what you're used to in your day to day life.

1934
07:21:58.479 --> 07:22:25.439
It's a slower movement of energy, very small movements which

1935
07:22:25.560 --> 07:22:33.680
make up the larger movements, which is always the case. Now,

1936
07:22:33.759 --> 07:22:38.279
when you move your hand, it might seem like it's

1937
07:22:38.400 --> 07:22:44.119
one movement, but it's lots of minute different muscles moving

1938
07:22:46.319 --> 07:22:55.279
in accordance with each other. And what happens in this

1939
07:22:57.200 --> 07:23:11.799
space that we're sharing is we move from that big

1940
07:23:16.439 --> 07:23:33.479
movement into those smaller movements, starting to focus on how

1941
07:23:33.599 --> 07:23:40.880
your body feels, not just as a whole, not just oh,

1942
07:23:40.919 --> 07:23:45.200
i'm feel in this way. I'm feeling stressed or tense,

1943
07:23:45.439 --> 07:23:50.840
or I'm feeling relaxed and calm. I'm feeling this way,

1944
07:23:51.000 --> 07:23:57.880
I'm feeling that way, starting to notice that your body

1945
07:24:02.200 --> 07:24:11.840
begins to present to you small feelings around your body,

1946
07:24:18.360 --> 07:24:30.479
small physical sensations in your legs, whether pleasurable or not.

1947
07:24:35.880 --> 07:24:45.200
Maybe resisting the temptation to label them or to judge them,

1948
07:24:46.639 --> 07:24:52.680
those feelings, just thinking them, thinking about them as just

1949
07:24:52.919 --> 07:25:09.880
being neutral, just feelings, not being particularly concerned, but just

1950
07:25:10.279 --> 07:25:25.000
noticing what your body is telling you. The feelings in

1951
07:25:25.080 --> 07:25:31.279
your arms, instead of feeling the hole of the arm,

1952
07:25:32.680 --> 07:25:41.919
maybe notice those individual feelings, all those different muscles and

1953
07:25:46.040 --> 07:25:55.240
the skin, the hairs of your arms, all the internal

1954
07:25:55.400 --> 07:26:11.520
parts of your arms, the veins, the bones, just being

1955
07:26:11.599 --> 07:26:20.439
aware of maybe your elbow on your right arm has

1956
07:26:20.479 --> 07:26:31.840
a certain feeling, maybe your left wrist also has its

1957
07:26:31.959 --> 07:26:52.680
own individual physical sensation. Or about your forearm on your

1958
07:26:52.799 --> 07:27:05.080
right arm, your right forearm, there may not be any

1959
07:27:05.639 --> 07:27:12.880
particular feeling that you could even give a name to,

1960
07:27:16.639 --> 07:27:20.959
may not feel like anything other than just a feeling.

1961
07:27:21.880 --> 07:27:33.959
You know it's there. The feelings in your shoulders, perhaps

1962
07:27:34.040 --> 07:27:37.759
your shoulders when you think about them, kind of almost

1963
07:27:37.959 --> 07:27:44.639
like they're the same, you know, the same feeling, almost

1964
07:27:44.799 --> 07:27:49.439
like both of your shoulders are just one thing. Of

1965
07:27:49.599 --> 07:28:00.840
course they're not. And when you focus on your left

1966
07:28:00.880 --> 07:28:09.040
shoulder and then on your right shoulder. Maybe find that

1967
07:28:09.200 --> 07:28:14.520
you move the muscles a little bit, maybe tense the

1968
07:28:14.639 --> 07:28:40.720
muscles gently, noticing the difference in each shoulder, your lower back,

1969
07:28:53.599 --> 07:28:57.279
the left side of your lower back and the right

1970
07:28:57.520 --> 07:29:08.479
side of your lower back. Of course that connection to

1971
07:29:08.639 --> 07:29:21.119
your buttocks and to your hips, and also moving up

1972
07:29:21.840 --> 07:29:35.119
into the middle of your back. And sometimes like right now,

1973
07:29:35.240 --> 07:29:40.040
actually when I focus on their part, when I focused

1974
07:29:40.080 --> 07:29:45.919
on my buttocks and then I focused on the middle

1975
07:29:45.959 --> 07:29:48.840
of my back, I almost felt like the muscles in

1976
07:29:48.959 --> 07:29:59.000
my lower back were being stretched very gently, just stretched

1977
07:29:59.080 --> 07:30:05.599
a little bit. Even though I wasn't doing anything to

1978
07:30:07.000 --> 07:30:12.720
try to stretch your lower back, it just seemed to happen.

1979
07:30:13.919 --> 07:30:31.520
The feeling of very gently stretching your lower back comes along.

1980
07:30:35.240 --> 07:30:58.560
I have feeling in your chest, just noticing what sensations

1981
07:31:00.200 --> 07:31:17.840
you are experiencing in your chest right now. And there's

1982
07:31:17.880 --> 07:31:22.080
so much of the chest. Obviously there's the collar bone

1983
07:31:22.200 --> 07:31:29.000
leading to the chest. You've got the chest bone, You've

1984
07:31:29.040 --> 07:31:37.360
got the muscles in your chest. Of course, if you're female,

1985
07:31:38.040 --> 07:31:48.439
there's possibly the breasts. You're male, you've got the different

1986
07:31:49.560 --> 07:31:53.799
well why not that different? These days? But there may

1987
07:31:53.880 --> 07:32:02.279
be more muscles at the top of the chest, but

1988
07:32:02.439 --> 07:32:07.520
at the side underneath it's pretty much the same. Whether

1989
07:32:07.520 --> 07:32:12.159
you're a man or a woman. There's muscles there, muscles

1990
07:32:12.200 --> 07:32:17.200
that stretch out to your back, as well as breast

1991
07:32:17.279 --> 07:32:25.560
tissue which stretches and moves into your back, to just

1992
07:32:25.639 --> 07:32:45.240
being aware of your chest being with whatever feeling there

1993
07:32:45.360 --> 07:33:05.400
is in your chest. When I noticed that, I focus

1994
07:33:05.520 --> 07:33:13.200
on my chest, I feel it in my back and

1995
07:33:13.319 --> 07:33:17.400
my upper back. I mean, I guess the obvious reason

1996
07:33:17.439 --> 07:33:27.560
would be because you know, I'll breathe in in, then

1997
07:33:27.639 --> 07:33:31.200
it stretches my chest and my back at the same time.

1998
07:33:39.119 --> 07:33:54.319
It feels it feels okay, it doesn't feel I got

1999
07:33:54.360 --> 07:34:00.639
a little bit of pain in my right chest, a

2000
07:34:00.680 --> 07:34:06.799
little bit, not pain, but little discomfort, maybe stiffness possibly,

2001
07:34:07.360 --> 07:34:16.240
I don't know. I noticed my shoulders are also wanting

2002
07:34:16.439 --> 07:34:23.400
to flex for some reason. I think that's probably part

2003
07:34:23.439 --> 07:34:31.880
of my upper back, that connection between my shoulders and

2004
07:34:31.959 --> 07:34:36.080
my oper back, because I can move my shoulders and

2005
07:34:37.200 --> 07:34:43.840
stretch the muscles in my back, moving the shoulders backwards

2006
07:34:44.799 --> 07:34:50.360
or up, which then moves I think it's the scapulous

2007
07:34:53.000 --> 07:35:10.680
in your back. It feels quite nice. Actually, a good

2008
07:35:10.720 --> 07:35:14.080
thing about this is you can, if you want to,

2009
07:35:14.799 --> 07:35:29.720
you can just flex or stimulate the various muscles in

2010
07:35:29.840 --> 07:35:35.560
your body gently in order to get more of a

2011
07:35:35.720 --> 07:35:50.639
sense of how they feel. And when you're relaxing, when

2012
07:35:50.680 --> 07:35:54.720
you do tense and muscle and you let it go

2013
07:35:55.080 --> 07:36:03.840
and you let it relax, it relaxes way more than

2014
07:36:03.880 --> 07:36:14.000
it would normally. That you have to feel that you're

2015
07:36:14.040 --> 07:36:18.040
able to do that. There's no point doing it if

2016
07:36:18.119 --> 07:36:23.720
there's an issue with the per part of your body.

2017
07:36:27.200 --> 07:36:33.759
You need to be gentle with yourself at all times

2018
07:36:36.400 --> 07:36:47.919
when relaxing deeply, It's important to be kind to yourself.

2019
07:36:55.479 --> 07:37:03.959
As you notice your mind. How much has your mind

2020
07:37:04.279 --> 07:37:31.520
slowed down since we started this recording? How came and

2021
07:37:31.759 --> 07:37:43.080
peaceful is your mind right now? We have nothing to

2022
07:37:43.200 --> 07:37:53.080
think about and just my voice to listen to. Because

2023
07:37:53.200 --> 07:38:04.119
you know, the intention behind this recording is relaxation. At

2024
07:38:04.159 --> 07:38:10.599
the very least, for you to feel more relaxed at

2025
07:38:10.639 --> 07:38:14.000
the end of the recording than you did at the beginning.

2026
07:38:19.159 --> 07:38:31.000
At the very least, your mind to slow down because

2027
07:38:31.040 --> 07:38:42.880
your body continues to relax, because that's.

2028
07:38:42.959 --> 07:38:43.520
What you.

2029
07:38:45.119 --> 07:39:06.119
Want to happen, that's what you expect to happen for relaxation,

2030
07:39:09.439 --> 07:39:25.119
to fill your body, maybe calm your mind to the

2031
07:39:25.279 --> 07:39:44.439
point of boredom. When you start maybe to drift away,

2032
07:40:12.959 --> 07:40:22.680
it's almost as if you're moving further away from your

2033
07:40:22.799 --> 07:40:36.439
body in your mind, just leaving that there, kind of

2034
07:40:36.520 --> 07:40:41.439
liking it an escape pod and the spaceship a movie,

2035
07:40:42.240 --> 07:40:45.159
a space movie, you know when against a little part

2036
07:40:45.240 --> 07:40:47.919
in it, since.

2037
07:40:47.720 --> 07:40:48.279
The man.

2038
07:40:50.080 --> 07:41:19.520
Far away from the spaceship safe dream and continue to relax,

2039
07:41:39.720 --> 07:43:06.799
drifting sizes love empy so so, rare, empy so, and

2040
07:43:07.040 --> 07:43:08.400
focusing on the.

2041
07:43:10.599 --> 07:43:23.040
Feeling of those individual parts of your body that.

2042
07:43:26.159 --> 07:43:45.240
Are relaxing one by one. You may find that every

2043
07:43:45.360 --> 07:43:56.400
now and then you realize that you aren't listening to

2044
07:43:56.560 --> 07:44:08.400
my voice. Your mind started to imagine something different, maybe

2045
07:44:10.959 --> 07:44:20.159
started to almost move into something kind of a dreamy state,

2046
07:44:25.040 --> 07:44:31.319
and then you become aware of my voice again. And

2047
07:44:31.479 --> 07:44:37.840
even though you may want to focus on my voice,

2048
07:44:38.560 --> 07:44:45.959
you may also wish to allow your mind to just

2049
07:44:46.319 --> 07:45:06.200
drift naturally into that space of comfort and safety. As

2050
07:45:06.279 --> 07:45:23.759
you feel more comfort spreading through your body like a

2051
07:45:23.959 --> 07:45:38.360
warm blanket covering you gently, keeping your body at just

2052
07:45:41.040 --> 07:45:58.520
the perfect temperature. And even if you can hear background sounds,

2053
07:46:04.119 --> 07:46:16.439
they just don't seem to matter anymore. There's that sense

2054
07:46:19.319 --> 07:46:36.159
peace spreads through your mind like a gentle breeze, yet

2055
07:46:36.319 --> 07:46:48.799
strong enough to blow away all negativity, strong enough to

2056
07:46:52.240 --> 07:47:02.360
remove from your mind any anxiety or stress that was

2057
07:47:02.560 --> 07:47:17.680
there before, and blow away any other thoughts or feelings

2058
07:47:18.040 --> 07:47:43.479
that just don't fit with the sense relaxation that is

2059
07:47:43.759 --> 07:48:09.080
feeling your body end your mind unless you focus on

2060
07:48:09.240 --> 07:48:15.680
your mind. The count down from ten down to one,

2061
07:48:17.040 --> 07:48:27.400
and with each number you hear, your mind will become

2062
07:48:33.479 --> 07:48:48.959
slightly more relaxed, just just slightly.

2063
07:48:51.560 --> 07:48:51.599
So.

2064
07:48:51.759 --> 07:48:58.799
From ten down to nine, just a slight movement. From

2065
07:48:58.959 --> 07:49:11.240
nine down to eight, just another small change in how

2066
07:49:11.360 --> 07:49:24.400
you feel. Eight down to seven. That feeling is a gap,

2067
07:49:25.319 --> 07:49:30.880
almost like a gap that starts to get wider, the

2068
07:49:31.040 --> 07:49:39.279
gap between those feelings that you used to have in

2069
07:49:39.400 --> 07:49:48.319
your mind compared to the feelings you have there growing now,

2070
07:49:50.040 --> 07:49:59.799
feelings of comfort and security and confidence. And that gap

2071
07:50:00.279 --> 07:50:06.400
becomes wider. Eight down to seven, seven down to six,

2072
07:50:10.080 --> 07:50:15.080
And when you get to five, your mind will start

2073
07:50:15.200 --> 07:50:28.159
to have a certain physical sensation, most like there's a

2074
07:50:28.479 --> 07:50:35.080
magnet outside of your head sucking the tension and the

2075
07:50:35.400 --> 07:50:43.040
stress and any remaining feelings that you don't want sucking

2076
07:50:43.159 --> 07:50:52.200
them out through your skull, and in down to four

2077
07:50:54.200 --> 07:51:01.000
you can start to really experience that sense of not

2078
07:51:01.279 --> 07:51:11.479
just emptiness, but space, a place full of fresh air,

2079
07:51:16.479 --> 07:51:23.279
place where you can stretch. It's almost as if as

2080
07:51:23.360 --> 07:51:28.479
you go down to four and three, your mind is expanding,

2081
07:51:29.119 --> 07:51:42.200
with this sense of peace and tranquility growing as it

2082
07:51:42.360 --> 07:51:50.159
moves down to When you get to one, your mind

2083
07:51:53.439 --> 07:52:05.680
just feels exactly how you want to feel, almost perfect

2084
07:52:06.080 --> 07:52:23.319
feeding maybe the sensation that you'd like to keep a

2085
07:52:23.520 --> 07:52:34.119
place that's safe, where nothing can affect you at all,

2086
07:52:45.799 --> 07:52:50.560
and you can stay in that that space of comfort

2087
07:52:50.639 --> 07:53:00.360
and confidence, confident in your own ability to create this

2088
07:53:01.240 --> 07:53:07.279
space and this feeling of comfort within your own mind

2089
07:53:08.840 --> 07:53:18.479
just by counting from ten down to one. And this

2090
07:53:18.720 --> 07:53:23.080
is something that you can do yourself when you're on

2091
07:53:23.200 --> 07:53:30.919
your own, the time when you can maybe sit down,

2092
07:53:31.919 --> 07:53:42.759
maybe just for a few minutes, close your eyes, just

2093
07:53:43.119 --> 07:53:55.639
count slowly from ten down to one and re experience

2094
07:53:57.400 --> 07:54:07.720
these feelings in your mind. And when you feel that

2095
07:54:07.919 --> 07:54:23.080
way in your mind, your body copies your mind, and

2096
07:54:23.200 --> 07:54:29.520
that feeling is spread through your spine and your nervous

2097
07:54:29.639 --> 07:54:38.080
system into every part of your body travels through your bloodstream,

2098
07:54:43.680 --> 07:55:04.119
heathing and relaxing every particle of your existence. Now we

2099
07:55:04.240 --> 07:55:13.040
can we can practice this a few times before the

2100
07:55:13.240 --> 07:55:17.720
end of the recording, and then you can practice on

2101
07:55:17.880 --> 07:55:25.360
your own. And each time you count for ten about one,

2102
07:55:30.080 --> 07:55:41.200
the feelings of comfort, calmness, and deep deep relaxation becomes

2103
07:55:41.520 --> 07:55:57.360
stronger and deeper, filling your mind and your brain with

2104
07:55:57.639 --> 07:56:07.119
these positive chemicals, the spread throughout your body, relaxing you

2105
07:56:09.080 --> 07:56:18.599
so quickly, relaxing your whole body and mind so very,

2106
07:56:20.319 --> 07:56:31.560
very easily just by counting from ten down to one.

2107
07:56:36.680 --> 07:56:39.680
So we're going to do now, I'm going to count

2108
07:56:39.759 --> 07:56:44.200
from ten down to one. I'd like you to repeat

2109
07:56:44.360 --> 07:56:51.240
the number after me. So when I say ten, you

2110
07:56:51.279 --> 07:57:03.720
can just repeat to yourself ten. Just notice, be aware

2111
07:57:05.040 --> 07:57:12.319
of how you feel in your mind and your body.

2112
07:57:16.799 --> 07:57:23.200
Then when I say nine, you can beat to yourself

2113
07:57:26.119 --> 07:57:41.319
nine again, noticing the increase in comfort and calmness in

2114
07:57:41.439 --> 07:57:51.639
your mind and in your body, the same when I

2115
07:57:51.720 --> 07:58:07.000
say eight, when I say sevens, when I say five, four,

2116
07:58:10.959 --> 07:58:22.959
when I say three, two, and lastly, want I say one,

2117
07:58:25.400 --> 07:58:36.319
you can repeat that number now. Of course, when you

2118
07:58:37.599 --> 07:58:42.880
do this on your own without listening to me. You

2119
07:58:43.040 --> 07:58:49.799
can say the numbers or whatever speed that you feel

2120
07:58:50.799 --> 07:58:59.479
is necessary for you, so you can adapt. So if

2121
07:58:59.560 --> 07:59:03.840
you feel you want to say the numbers ten down

2122
07:59:04.000 --> 07:59:10.439
to one faster than I do, then you go ahead

2123
07:59:10.479 --> 07:59:13.959
and do that. Or if you feel when you do

2124
07:59:14.080 --> 07:59:20.240
it yourself that you'd like to have more more space

2125
07:59:20.479 --> 07:59:27.520
between the numbers, maybe take a lot longer to get

2126
07:59:27.639 --> 07:59:37.720
from ten all the way down to one, that's your

2127
07:59:37.880 --> 07:59:50.560
choice also to do. So I'm going to count from

2128
07:59:50.680 --> 07:59:58.720
ten down to one. I want to get to one.

2129
08:00:00.080 --> 08:00:06.000
I walk at the end of this recording, unless, of course,

2130
08:00:06.080 --> 08:00:18.159
you're listening with music, and the music will continue ten

2131
08:00:30.599 --> 08:05:25.520
nine eight twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen

2132
08:05:30.200 --> 08:06:20.880
twelve eleven ten nine eight, seven, six, five, four three two.

2133
08:06:27.119 --> 08:06:27.360
One.

2134
08:06:35.759 --> 08:06:46.119
Now open your eyes, noticing how you physically feel having

2135
08:06:46.240 --> 08:06:53.840
counted down from twenty to one, allowing stress and tension

2136
08:06:54.360 --> 08:06:59.000
to leave through your fingertips and your toes. And as

2137
08:06:59.000 --> 08:07:03.720
you focus on your fingertips, maybe they feel a little

2138
08:07:03.759 --> 08:07:10.840
bit tingly, which is I suppose quite an understanding, considering

2139
08:07:10.919 --> 08:07:15.400
the tension has been exiting your body through your fingertips.

2140
08:07:21.880 --> 08:07:23.880
So now I'm going to count from twenty down to

2141
08:07:24.000 --> 08:07:31.240
one again. This time you're going to feel relief of

2142
08:07:31.400 --> 08:07:42.119
tension and stress, any anxiety that you may have leaving

2143
08:07:44.319 --> 08:07:50.319
through your stomach, just leaving through your stomach, almost as

2144
08:07:50.360 --> 08:07:57.000
if it's just releasing the whole of your stomach. You'll

2145
08:07:57.119 --> 08:08:01.639
enable to just above your chest or below your chest,

2146
08:08:01.759 --> 08:08:05.560
rather so surround in your belly by an area, the

2147
08:08:05.680 --> 08:08:11.560
whole area. You can feel the tension of your body

2148
08:08:12.200 --> 08:08:17.680
where it's left, just releasing from that area. And you

2149
08:08:17.799 --> 08:08:22.720
may notice that your stomach will become very relaxed as

2150
08:08:23.000 --> 08:09:53.799
I countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2151
08:09:58.040 --> 08:10:03.599
Two what.

2152
08:10:08.479 --> 08:10:10.720
And you can open your eyes again if you choose,

2153
08:10:11.240 --> 08:10:14.919
or you can just keep them closed because it feels relaxing.

2154
08:10:17.240 --> 08:10:22.360
Just notice how your stomach feels. I notice there's your focus.

2155
08:10:22.599 --> 08:10:27.840
Just do a little scan of your body. Just notice

2156
08:10:27.880 --> 08:10:40.959
how your body feels, focusing on your upper body, your back, chest, stomach, legs, arms, hands, feet,

2157
08:10:44.000 --> 08:10:50.919
Just noticing, and you know, you may start to feel

2158
08:10:53.400 --> 08:10:57.200
more of a sense of tiredness, which may be the

2159
08:10:57.319 --> 08:11:01.840
reason listening to this recording because you.

2160
08:11:03.319 --> 08:11:03.680
Like to.

2161
08:11:05.319 --> 08:11:17.200
Let go completely of everything and dread off into a nice, natural, calm,

2162
08:11:17.599 --> 08:11:32.799
relaxing sleep. So now we're going to focus on your forehead,

2163
08:11:36.720 --> 08:11:39.439
and if you choose, you can incorporate your eyes in

2164
08:11:39.639 --> 08:11:46.520
this focus as well. Your forehead and your eyes, it's

2165
08:11:46.599 --> 08:11:51.080
that whole area basically almost as if you were wearing

2166
08:11:51.119 --> 08:11:54.880
a mask, you know, like a I don't know, a

2167
08:11:55.040 --> 08:12:02.000
Batman mask or something, or kind of zorro or something,

2168
08:12:02.040 --> 08:12:04.119
you know, the kind of mask that covers your eyes

2169
08:12:04.680 --> 08:12:10.479
but also covers quite a lot of the forehead, and

2170
08:12:10.639 --> 08:12:13.680
focusing on that area because that's the area that we're

2171
08:12:13.720 --> 08:12:18.080
now going to release tension and stress from your mind

2172
08:12:20.000 --> 08:12:23.840
and your brain. From your mind, and any tension that

2173
08:12:23.959 --> 08:12:28.319
you may have remaining your face, in your neck and

2174
08:12:28.439 --> 08:12:35.799
your jaw, your eyes, your forehead, or your scalp. So

2175
08:12:35.919 --> 08:12:41.520
basically any tension within your head area, including your mind

2176
08:12:42.279 --> 08:12:49.919
and your brain, and that's going to be released through

2177
08:12:49.959 --> 08:12:56.759
your forehead and your eyes. As I count down again

2178
08:12:56.959 --> 08:14:28.159
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2179
08:14:32.319 --> 08:14:58.759
three one noticing, and she scanned her face. Mature your eyes,

2180
08:15:00.080 --> 08:15:09.080
the cheap bones, your ears, your forehead, your scalp, your neck,

2181
08:15:10.360 --> 08:15:12.880
the back of your neck, in the front of your neck,

2182
08:15:13.799 --> 08:15:22.959
the side of your neck, and your throat. Hm noticing

2183
08:15:24.319 --> 08:15:35.680
being aware of the comfort, increased feeling, that relaxation not

2184
08:15:36.119 --> 08:15:41.080
just in your head and neck and mind, also the

2185
08:15:41.159 --> 08:15:51.159
rest of your body. Just notice how loose and calm

2186
08:15:51.319 --> 08:15:54.560
you feel, and how easily.

2187
08:15:56.200 --> 08:15:57.759
It is to just let go.

2188
08:16:00.560 --> 08:16:24.759
Completely, let go completely, how easily. So I'm going to

2189
08:16:24.840 --> 08:16:28.119
do vows. I want to focus on the.

2190
08:16:28.240 --> 08:16:34.759
Top of your head. Am.

2191
08:16:34.759 --> 08:16:43.000
We're going to allow every last piece of tension or

2192
08:16:43.200 --> 08:16:48.400
stress of mind, be lingering or hiding in your body

2193
08:16:49.639 --> 08:16:51.599
or mind, my head.

2194
08:16:52.959 --> 08:16:53.319
To just.

2195
08:16:55.080 --> 08:17:02.000
Be sucked out at the top of your head, released.

2196
08:17:05.200 --> 08:17:05.799
Into the air.

2197
08:17:06.959 --> 08:17:13.319
I sucked out into the clouds. Imagine a bit cloud

2198
08:17:13.400 --> 08:17:18.720
of God your head. It's like a whirlpool and this

2199
08:17:18.840 --> 08:17:21.319
is can suck that tension.

2200
08:17:22.520 --> 08:17:24.200
Out the top of your head.

2201
08:17:26.279 --> 08:17:27.799
And just take it away.

2202
08:17:29.599 --> 08:17:29.840
Good.

2203
08:17:33.040 --> 08:17:36.799
Just focus. Imagine an opening on the top of your

2204
08:17:36.880 --> 08:17:43.439
head with that tension and stress and any remaining issues

2205
08:17:43.639 --> 08:17:47.240
may be worries of concerns that have no use to

2206
08:17:47.360 --> 08:17:51.000
you now you can all be sucked down at the

2207
08:17:51.159 --> 08:17:57.520
top of your head. I've taken away as I count

2208
08:17:57.599 --> 08:18:47.240
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2209
08:18:53.040 --> 08:19:53.240
thighteen twelve even, ten, nine, eight, seven, six, five four three,

2210
08:19:57.720 --> 08:20:29.119
t wha breathe, noticing how you feel, how relaxed and

2211
08:20:29.439 --> 08:20:43.840
calm you physically and mentally feel right now, how peaceful

2212
08:20:45.959 --> 08:20:52.720
your mind feels. It feels so nice to just let go,

2213
08:20:54.959 --> 08:21:04.240
to give yourself some space to breathe easily, to think calmly,

2214
08:21:09.119 --> 08:21:13.959
and just to take a break from all that pointless

2215
08:21:14.159 --> 08:21:19.639
worry and concerns about things that you don't need to

2216
08:21:19.759 --> 08:21:30.360
think about right now, because this is your time to

2217
08:21:30.599 --> 08:21:39.439
let go. This is your space to enjoy feeling deeply relaxed,

2218
08:21:41.520 --> 08:21:49.000
peaceful in your mind, relaxed in your body. They can

2219
08:21:49.119 --> 08:21:58.319
feel so good, so nice to just not have to

2220
08:21:58.520 --> 08:22:09.680
do anything, to be able to really enjoy that serenity

2221
08:22:10.439 --> 08:22:18.400
that comes with letting go completely, that peacefulness that comes

2222
08:22:18.599 --> 08:22:36.279
with being in this peaceful space. And you can keep

2223
08:22:36.759 --> 08:22:40.560
this sense of calmness for as long.

2224
08:22:40.319 --> 08:22:41.360
As you choose.

2225
08:22:49.439 --> 08:22:55.159
If you choose to drift off into a deep healing

2226
08:22:55.520 --> 08:22:56.520
natural sleep.

2227
08:22:57.840 --> 08:22:58.680
Then you can do that.

2228
08:23:02.360 --> 08:23:10.599
It's completely up to you, and you can keep this

2229
08:23:10.919 --> 08:23:17.400
feeling of calmness physically in your mind as long as

2230
08:23:17.479 --> 08:23:34.479
you choose to feel completely relaxed, completely relax. And I'd

2231
08:23:34.639 --> 08:23:40.240
like you to make up your mind that you're going

2232
08:23:40.319 --> 08:23:51.319
to relax, and I want to explore that with you.

2233
08:23:52.000 --> 08:23:58.919
What it feels like when you actually decide that you're

2234
08:23:58.959 --> 08:24:07.680
going to relax, not forcing yourself, but giving yourself that. Yes,

2235
08:24:07.799 --> 08:24:10.080
it is a command, really, isn't it. When you're telling

2236
08:24:10.159 --> 08:24:19.680
yourself relax in a gentle but firm way, that only

2237
08:24:20.000 --> 08:24:25.279
you can really tell yourself in that way. You can't

2238
08:24:25.279 --> 08:24:29.479
really have someone else saying to you, now it relax, relax,

2239
08:24:30.119 --> 08:24:34.159
you know, and it needs to be gentle, but you can't.

2240
08:24:34.319 --> 08:24:41.439
Someone else can't really have the same the same kind

2241
08:24:41.520 --> 08:24:51.159
of influence or power that you have over your own physicality,

2242
08:24:52.000 --> 08:25:00.520
over how you feel, because when you you say it

2243
08:25:00.959 --> 08:25:09.200
to yourself, it means more. It's personal, and your brain

2244
08:25:09.479 --> 08:25:14.279
and your unconscious mind and your body listens to what

2245
08:25:14.520 --> 08:25:20.639
you say. So, for example, we'll test it out. We'll

2246
08:25:20.680 --> 08:25:23.400
do a little test, a few little tests along the way,

2247
08:25:24.759 --> 08:25:29.919
and you can get more of an idea of the force,

2248
08:25:30.880 --> 08:25:37.560
the positive force that you can have in creating a

2249
08:25:37.759 --> 08:25:41.720
sense of comfort and relaxation in your body and your

2250
08:25:41.799 --> 08:25:51.119
mind quite quickly just by you telling yourself to relax.

2251
08:25:55.799 --> 08:25:59.400
So I'm going to start by it's focus on your hands.

2252
08:26:03.040 --> 08:26:05.240
To focus on your hands and just tell your hands

2253
08:26:05.639 --> 08:26:11.560
to relax, and just say relax. As you focus on

2254
08:26:11.639 --> 08:26:18.599
your hands, you could say my hands are relaxed, or

2255
08:26:18.639 --> 08:26:22.799
I want my hands to relax. I think if you

2256
08:26:22.919 --> 08:26:29.720
actually do it directly by focusing and imagining that your

2257
08:26:29.880 --> 08:26:33.560
hands can hear what you're saying, you know, like they've

2258
08:26:33.560 --> 08:26:39.279
got little ears, which is a little weird. So talking

2259
08:26:39.400 --> 08:26:55.959
to your hands and just say relax, medicine and your

2260
08:26:56.080 --> 08:27:11.720
hands start to relax. Now focus on your eyes and

2261
08:27:11.840 --> 08:27:15.040
tell your eyes to relax. You just say in the

2262
08:27:15.159 --> 08:27:22.119
same word relax and find the right tone for you.

2263
08:27:24.639 --> 08:27:29.080
You know, I might say relax, but you you might

2264
08:27:29.159 --> 08:27:36.520
say relax or relax. You know, you might say it

2265
08:27:36.639 --> 08:27:44.279
differently to yourself, and that's important for you to gauge

2266
08:27:44.560 --> 08:27:49.880
what feels right for you. To just tell your eyes

2267
08:27:51.119 --> 08:27:55.319
to relax whilst focusing on your eyes, your eyelids, the

2268
08:27:55.439 --> 08:28:00.919
muscles around your eyes, your eyebrows and just tell your

2269
08:28:01.080 --> 08:28:35.840
eyes directly relax now. Now, I just did that myself,

2270
08:28:36.240 --> 08:28:46.040
and sometimes you may feel that you need a bit

2271
08:28:46.159 --> 08:28:51.880
more time or the different parts to relax, you know,

2272
08:28:51.959 --> 08:28:56.439
because I start talking again and maybe that part hasn't

2273
08:28:56.560 --> 08:28:59.680
relaxed fully. But what will happen is that we're just

2274
08:28:59.759 --> 08:29:04.040
can tinue to relax even though I'm talking. And that's

2275
08:29:04.159 --> 08:29:11.720
happened with my eyes. Something else I noticed is when

2276
08:29:11.759 --> 08:29:15.919
I started focusing on my eyes, that actually almost became

2277
08:29:16.040 --> 08:29:18.200
They got worse before they got better in a way.

2278
08:29:18.919 --> 08:29:22.000
So I felt a degree of tension growing in my

2279
08:29:22.119 --> 08:29:28.040
eyes and then disappearing. So I think what that was

2280
08:29:28.200 --> 08:29:33.360
really was just me becoming more aware of the tension

2281
08:29:34.479 --> 08:29:38.759
that was already there that I wasn't. I wasn't focused

2282
08:29:38.799 --> 08:29:43.880
on it before, so I wasn't really acknowledging it or

2283
08:29:46.240 --> 08:30:01.560
really conscious to those feelings. Yeah, is still continuing to

2284
08:30:01.680 --> 08:30:08.119
relax as well as my hands. Actually, my hands have

2285
08:30:08.240 --> 08:30:14.240
got a certain kind of energy, like not buzzing, but

2286
08:30:14.560 --> 08:30:19.159
I can kind of fuel a degree of energy in

2287
08:30:19.279 --> 08:30:25.319
my hands. Maybe that's where the tension is being released.

2288
08:30:27.240 --> 08:30:37.040
Maybe that's causing that. The next part I think we

2289
08:30:37.080 --> 08:30:38.040
should focus.

2290
08:30:37.799 --> 08:30:38.720
On the back of the neck.

2291
08:30:39.439 --> 08:30:43.360
That's a part which is quite often well for me,

2292
08:30:43.840 --> 08:30:46.880
holds tension. I don't know about it for yourself that

2293
08:30:47.040 --> 08:30:51.279
I think it's quite a standard place where tension is

2294
08:30:51.400 --> 08:30:58.240
sometimes held. So and I'm doing exactly what you're doing

2295
08:30:58.720 --> 08:31:00.799
as you do it as well, so I'm telling my

2296
08:31:01.759 --> 08:31:05.159
body parts to relax as well. So if you tell

2297
08:31:05.200 --> 08:31:08.000
your neck at the back of your neck, focus on

2298
08:31:08.119 --> 08:31:14.639
the back of your neck, and just say relax in

2299
08:31:14.759 --> 08:31:17.880
your own words, in your own tone, in your own voice.

2300
08:31:18.560 --> 08:31:20.599
You can say out loud, or you can just say

2301
08:31:20.599 --> 08:31:26.119
it to yourself internally. But you're focusing and you're saying

2302
08:31:26.159 --> 08:31:30.400
it literally to the back of your neck, as if

2303
08:31:30.479 --> 08:31:34.119
the back of your neck can actually hear what you're saying.

2304
08:31:37.520 --> 08:31:41.080
So do that now, Just say relax to the back

2305
08:31:41.159 --> 08:32:22.680
of your neck, and I'll do the same. And what

2306
08:32:23.000 --> 08:32:27.680
I noticed, and you may have had similar thing is

2307
08:32:28.479 --> 08:32:31.040
even though I was focusing on the back of my neck,

2308
08:32:36.080 --> 08:32:42.720
other parts started to I don't know, show themselves to

2309
08:32:42.880 --> 08:32:46.200
me or maybe because they want to be relaxed as well.

2310
08:32:46.319 --> 08:32:50.759
But I started noticing the feelings in my shoulders at

2311
08:32:50.840 --> 08:32:56.560
tension in my shoulders and in my upper back, whether

2312
08:32:56.680 --> 08:33:02.319
that was because my back of my neck was saying, well,

2313
08:33:02.360 --> 08:33:07.319
I'm pretty much okay, it's the other parts that need attention,

2314
08:33:13.720 --> 08:33:16.759
but my lobe, my back of my neck is still relaxing.

2315
08:33:18.200 --> 08:33:20.680
But I just became more aware of other parts that

2316
08:33:20.959 --> 08:33:29.599
needed attention. Now, this might happen, and it's not. It

2317
08:33:29.680 --> 08:33:33.119
doesn't mean that it's going wrong. It just means you're

2318
08:33:33.200 --> 08:33:39.840
being notified of more places but also want to feel relaxed.

2319
08:33:43.119 --> 08:33:47.479
So I'm going to focus on my upper back. So

2320
08:33:47.680 --> 08:33:51.319
you can do the same. Even if you don't have

2321
08:33:51.479 --> 08:33:56.799
any feelings of tension that are obvious in your upper back,

2322
08:33:58.759 --> 08:34:03.639
you just focus on your I can the whole area

2323
08:34:03.799 --> 08:34:08.279
from the shoulder blades down to the middle of your

2324
08:34:08.360 --> 08:34:12.599
back and the spine. And with me, it's more the

2325
08:34:12.680 --> 08:34:23.040
shoulder blades more. Yeah, that's the parts that really sort

2326
08:34:23.080 --> 08:34:24.479
of given me.

2327
08:34:26.200 --> 08:34:26.520
That, not.

2328
08:34:28.439 --> 08:34:30.240
That it needs to relax in the sounds.

2329
08:34:30.279 --> 08:34:33.680
Gonna ask that part to relax and you can do

2330
08:34:33.799 --> 08:34:34.119
the same.

2331
08:34:34.200 --> 08:35:00.959
Now relaxed up the back, there's something range happened there,

2332
08:35:01.479 --> 08:35:04.119
And this often happens.

2333
08:35:04.159 --> 08:35:04.880
I've been doing this.

2334
08:35:05.000 --> 08:35:13.799
For sixteen years or something, and often I'm one surprised

2335
08:35:14.680 --> 08:35:15.959
but amazed.

2336
08:35:16.040 --> 08:35:16.799
Really bad.

2337
08:35:18.919 --> 08:35:23.200
There can be a feeling. So when I was focusing

2338
08:35:23.319 --> 08:35:26.159
on the back of my neck, my upper back was

2339
08:35:27.080 --> 08:35:31.279
starting to feel quite stressed and in need of attention.

2340
08:35:33.720 --> 08:35:36.799
As soon as I started talking to you about my

2341
08:35:36.959 --> 08:35:41.840
upper back and talking about, you know, getting ready to

2342
08:35:42.200 --> 08:35:46.919
ask the upper back to relax, why the back already

2343
08:35:47.040 --> 08:35:52.759
started to relax. It's almost as if it doesn't need

2344
08:35:52.959 --> 08:36:02.959
to hear the words, just needs attention, just needs to

2345
08:36:03.040 --> 08:36:15.479
be noticed. And that is something that often happens in

2346
08:36:16.360 --> 08:36:23.279
this type of situation. Is when you start to relax

2347
08:36:24.799 --> 08:36:28.119
a couple of parts of your body, as we've done

2348
08:36:28.200 --> 08:36:34.080
with our hands, now eyes and the eyelids, and.

2349
08:36:34.319 --> 08:36:43.040
Now back of the neck, top of the bag, up

2350
08:36:43.080 --> 08:36:43.639
the back.

2351
08:36:44.759 --> 08:36:48.759
The rest of the body seems to just take notice

2352
08:36:51.520 --> 08:37:00.240
and decide in its own way to start relaxing. Hearts

2353
08:37:00.319 --> 08:37:10.319
of your body start to just become looser. I suppose

2354
08:37:10.439 --> 08:37:12.880
it's kind of like a bit of an avalanche, you know,

2355
08:37:14.520 --> 08:37:17.799
the little ball starts rolling and before you know it,

2356
08:37:17.919 --> 08:37:21.159
the whole of your body is completely relaxed and can't

2357
08:37:30.319 --> 08:37:37.919
And if you focus on your face, you focus on

2358
08:37:38.000 --> 08:37:46.599
your eyes, your eyelids, your eyebrows, and the muscles around

2359
08:37:46.720 --> 08:37:56.240
your eyes, maybe you start to notice that your forehead

2360
08:37:56.560 --> 08:38:01.200
is more relaxed than it was. Maybe your face is

2361
08:38:01.279 --> 08:38:08.000
more relaxed. I would say my entire face is a

2362
08:38:08.080 --> 08:38:21.439
lot more relaxed than it was. So we're going to

2363
08:38:21.520 --> 08:38:29.159
focus now on your shoulders again, just like before. Just

2364
08:38:29.319 --> 08:38:32.520
tell your shoulders. I mean you can do them in

2365
08:38:32.599 --> 08:38:35.400
the digitally. You can do the right shoulder and you shoulder.

2366
08:38:36.919 --> 08:38:41.159
I just generally do both at the same time. Just

2367
08:38:41.360 --> 08:38:44.919
tell your shoulders as you focus on them in your mind,

2368
08:38:46.279 --> 08:38:51.479
focus on how you feel. Maybe you can see them

2369
08:38:52.000 --> 08:39:02.080
in your mind's eye. Just tell your shoulders to relax

2370
08:39:39.720 --> 08:39:56.000
as nice as they relax. I do you notice, especially

2371
08:39:56.040 --> 08:40:02.520
with my bank, is the connection between the different parts

2372
08:40:04.000 --> 08:40:13.759
the back, the shoulders, the neck being all connected and

2373
08:40:14.000 --> 08:40:20.479
being such a large part of your body, it's almost

2374
08:40:20.599 --> 08:40:28.919
hard to separate them from each other. And my lower

2375
08:40:29.000 --> 08:40:31.279
back has started to relax on the son.

2376
08:40:37.279 --> 08:40:38.200
Maybe I'm going.

2377
08:40:38.080 --> 08:40:44.080
Too slow and that could be an issue because we

2378
08:40:44.240 --> 08:40:50.279
all go at different speeds. And the idea at the

2379
08:40:50.360 --> 08:40:53.159
beginning of this recording was for you to be able

2380
08:40:53.240 --> 08:41:09.000
to just say to yourself, relax without focusing on any

2381
08:41:09.240 --> 08:41:14.599
particular part of your body, because when you know that

2382
08:41:15.560 --> 08:41:27.720
tearing your hands to relax, and your hand relax. You

2383
08:41:27.880 --> 08:41:35.159
tell your eyelids and your eyes, the muscles around your eyes,

2384
08:41:36.479 --> 08:41:49.759
and your eyebrows to relax, and they relax. When you

2385
08:41:49.959 --> 08:42:02.240
tell the back of your neck to relax, and it relaxes,

2386
08:42:10.279 --> 08:42:29.959
until you're out the back to relax and it relaxes.

2387
08:42:37.680 --> 08:42:38.400
He'd tell your.

2388
08:42:38.439 --> 08:43:17.400
Shoulders to relax, that they relax. And you told your

2389
08:43:17.479 --> 08:43:24.119
hands to relax, they relaxed, and they continued to relax.

2390
08:43:29.959 --> 08:43:35.599
When you told your eyelids, the muscles around your eyes,

2391
08:43:36.639 --> 08:43:42.080
your eyebrows to relax, they relaxed.

2392
08:43:45.080 --> 08:43:47.040
And continued.

2393
08:43:47.880 --> 08:43:48.479
To relax.

2394
08:43:54.880 --> 08:43:56.840
And you told the back of your neck.

2395
08:43:58.279 --> 08:44:03.759
Us on the back of your neck, and told it

2396
08:44:03.919 --> 08:44:23.439
to relax. The relaxed and continued to relax. And you

2397
08:44:23.599 --> 08:44:33.720
told your ulcer back to relax, be relaxed and continued

2398
08:44:36.240 --> 08:44:50.000
to relax. That's what your shoulders. I told your shoulders

2399
08:44:50.119 --> 08:45:03.439
to relax, and your shoulders relaxed and continued to relax.

2400
08:45:09.119 --> 08:45:14.080
And it's not just that, It's.

2401
08:45:16.759 --> 08:45:21.159
That the rest of your body has also been listening,

2402
08:45:22.880 --> 08:45:28.959
and that relaxation has been spreading. So from your eyes,

2403
08:45:29.319 --> 08:45:36.720
the relaxation spread to your forehead, around your face, into

2404
08:45:36.799 --> 08:45:50.639
your skin, into your jaw into the front and sides

2405
08:45:50.759 --> 08:45:55.520
of your neck. I will way down your chest and stomach.

2406
08:46:02.200 --> 08:46:09.279
Your relaxed hands and shoulders meets up through your arms,

2407
08:46:10.040 --> 08:46:18.159
relaxing and full arms, your upper arms, elbows, your wrists,

2408
08:46:21.799 --> 08:46:38.439
letting go the lower bag your hips, but exploiting and

2409
08:46:38.840 --> 08:46:47.560
just start to relax and continue even your comfort spreading

2410
08:46:47.680 --> 08:46:56.479
through your legs all the way down to your ankles,

2411
08:47:01.720 --> 08:47:05.720
the tops of your feet, the side of your feet,

2412
08:47:07.560 --> 08:47:18.439
and the bottoms of your feet, relaxing into your toes,

2413
08:47:22.240 --> 08:47:47.119
each toe relaxing became loose, and if your body relaxes more,

2414
08:47:47.639 --> 08:48:11.759
your mind becomes slower for peaceful, to the point where.

2415
08:48:13.639 --> 08:48:25.720
If you choose to fall asleep, you can easily.

2416
08:48:25.880 --> 08:48:26.240
Do that.

2417
08:48:31.840 --> 08:48:35.319
Easy drift doing.

2418
08:48:40.159 --> 08:48:42.479
Because there's nothing going on in your mind.

2419
08:48:46.200 --> 08:49:27.040
The phrase peaceful the body continues to relate, and with

2420
08:49:27.279 --> 08:49:34.520
that connection between your body relaxing, the word that you

2421
08:49:34.840 --> 08:49:48.560
say to yourself relates means that you don't need to

2422
08:49:48.759 --> 08:49:54.159
focus on just one part. You can just focus on

2423
08:49:56.200 --> 08:50:21.680
your entire body. Saying the powerful word works and observe

2424
08:50:23.439 --> 08:50:36.520
those the meniar sensations of comfort spreading throughout your body,

2425
08:50:41.919 --> 08:50:53.200
loosening and calming and healing every power to your body

2426
08:50:56.240 --> 08:51:02.560
heaving more relaxed.

2427
08:51:17.319 --> 08:51:20.119
So we need to do now.

2428
08:51:20.279 --> 08:51:21.000
I just.

2429
08:51:22.880 --> 08:51:24.080
Tell your something.

2430
08:51:27.560 --> 08:51:41.919
Rice eating completely.

2431
08:51:43.000 --> 08:51:43.959
Out of the boy.

2432
08:51:57.040 --> 08:52:47.439
So starting now with number twenty nineteen eighteen seventeen, sixteen.

2433
08:53:02.479 --> 08:53:27.200
Six four.

2434
08:53:57.560 --> 08:55:30.680
Thirty, well, attatatatatatata.

2435
08:57:31.159 --> 09:03:54.680
Y attatatatatatatatatt.

2436
09:03:02.880 --> 09:06:08.599
What two counting down from ten to one.

2437
09:06:10.480 --> 09:06:13.120
Ten nine.

2438
09:06:14.599 --> 09:06:42.279
Eight, seven, six five four three two one. And maybe

2439
09:06:42.440 --> 09:06:45.360
that was a bit too quick in order to relax.

2440
09:06:46.599 --> 09:06:50.839
Maybe it's a bit too fast for you to notice

2441
09:06:51.080 --> 09:06:59.160
the calming of your body, maybe even a little bit

2442
09:06:59.199 --> 09:07:03.319
of pressure there. You'll count it down from ten to one.

2443
09:07:03.440 --> 09:07:04.800
What do you expect me to do?

2444
09:07:05.160 --> 09:07:05.319
Man?

2445
09:07:06.279 --> 09:07:09.959
Expect me just to go with floppy just because you're

2446
09:07:10.040 --> 09:07:19.400
counting down. If you try it again, but this time,

2447
09:07:19.480 --> 09:07:25.879
I go this lower this time, and you focus on

2448
09:07:26.760 --> 09:07:31.080
the whole of your body before we focus on your legs.

2449
09:07:33.519 --> 09:07:42.720
Just notice how your body does start to feel more

2450
09:07:43.160 --> 09:08:02.160
relaxed with every number that I count down ten nine,

2451
09:08:07.959 --> 09:09:37.080
eight seven, six, five four three two one. I just

2452
09:09:37.279 --> 09:09:43.199
notice how how you feel, generally, how your body feels.

2453
09:09:49.839 --> 09:09:58.160
It's not necessarily even about counting down from ten to one.

2454
09:10:01.120 --> 09:10:08.760
It's that space that you have that body space between

2455
09:10:14.279 --> 09:10:29.680
being active physically or mentally, just sitting or lying down,

2456
09:10:30.360 --> 09:10:35.080
just being there, not doing anything, not saying anything, not

2457
09:10:35.959 --> 09:10:42.279
deeding to think about anything. So it opens up a space,

2458
09:10:43.239 --> 09:10:52.400
you know, a bit of a space, the gap. And

2459
09:10:52.519 --> 09:10:57.080
the more I cam down from the tental one, the

2460
09:10:57.160 --> 09:11:05.160
bigger that gap becomes. So there's that gap of calmness,

2461
09:11:06.599 --> 09:11:21.519
of comfort and relaxation. It's a nice feeling, and it

2462
09:11:21.839 --> 09:11:33.720
moves those stresses or discomforts physically or emotionally, moves them away,

2463
09:11:40.480 --> 09:11:41.440
allows you.

2464
09:11:44.160 --> 09:11:44.680
To just.

2465
09:11:47.680 --> 09:11:53.720
Slow down. So I'm going to count again from ten

2466
09:11:53.800 --> 09:12:02.160
down to one, and notice that gap widening, the gap,

2467
09:12:03.959 --> 09:12:08.559
And as it widens, it's almost like the stress and

2468
09:12:08.720 --> 09:12:26.319
attention falls into the gap. It gives you that distance,

2469
09:12:28.319 --> 09:13:32.400
that space. Now ten nine, eight, seven, six, five, four,

2470
09:13:50.720 --> 09:14:42.080
three two one, And how did you How do you feel.

2471
09:14:44.120 --> 09:14:44.279
Now?

2472
09:14:57.000 --> 09:15:09.639
Can you notice do you feeling calmer? Are you feeling

2473
09:15:12.000 --> 09:15:39.400
more relaxed? As we now focus on your legs, just

2474
09:15:39.559 --> 09:16:00.919
your legs. We're just gonna start with focusing on your thighs.

2475
09:16:15.760 --> 09:16:19.720
Of course, it's not the most exciting thing to be

2476
09:16:19.839 --> 09:16:27.040
doing because I'm sure like most of your body is

2477
09:16:27.160 --> 09:16:39.480
not not going on right now. Just focusing on the

2478
09:16:39.639 --> 09:16:45.680
hole of your thighs, the tops of your thighs, the

2479
09:16:45.959 --> 09:16:52.480
sides of your thighs, the bottoms of your thighs, the

2480
09:16:52.720 --> 09:16:58.199
outer thighs and inner thighs, basically the whole of your

2481
09:16:58.319 --> 09:17:00.879
thigh that leads into.

2482
09:17:00.680 --> 09:17:01.360
Your hip.

2483
09:17:05.239 --> 09:17:16.000
And it goes down to your knee joints. Now, this

2484
09:17:16.160 --> 09:17:24.800
is a big area. It's a very heavy area, very strong,

2485
09:17:26.040 --> 09:17:31.040
probably the strongest muscles in your body or in your thighs.

2486
09:17:41.239 --> 09:17:42.120
But I don't think we.

2487
09:17:43.879 --> 09:17:56.839
Perhaps will give enough attention to advighs. Perhaps we don't

2488
09:17:58.480 --> 09:18:19.440
acknowledge how important our thighs are to our lives, how much.

2489
09:18:21.879 --> 09:18:23.319
They actually do for us.

2490
09:18:27.080 --> 09:18:37.959
All through our lives. And it may seem sound really weird, but.

2491
09:18:40.839 --> 09:18:41.919
I think that all of.

2492
09:18:41.959 --> 09:18:52.760
Our body parts, especially our thighs, need some TLC, a

2493
09:18:52.839 --> 09:19:05.919
bit of love shown, a bit of the acknowledgement, thank you,

2494
09:19:09.080 --> 09:19:21.559
gratitude for what advice do for us. And I know

2495
09:19:21.760 --> 09:19:27.199
this may sound and this strange, and maybe you think,

2496
09:19:27.639 --> 09:19:30.400
why am I surely how I should be able in

2497
09:19:30.519 --> 09:19:39.080
the garden hugging a tree or something. Oh, it's hard

2498
09:19:39.160 --> 09:19:42.319
to set a microphone up on a tree. That's why

2499
09:19:42.319 --> 09:19:45.000
I'm doing this indoors. Otherwise I would be outside hugging

2500
09:19:45.040 --> 09:19:48.480
a tree. Now I can't see the television from the tree.

2501
09:19:55.319 --> 09:20:00.000
You move down to your knees gain such an important

2502
09:20:00.120 --> 09:20:09.239
to part, and I think we don't necessarily I'll speak

2503
09:20:09.319 --> 09:20:16.639
to myself here, I don't necessarily appreciate all that my

2504
09:20:16.839 --> 09:20:22.000
needs do for me until I have a problem with

2505
09:20:22.120 --> 09:20:28.800
my need. Occasionally, either maybe I bash it or it's

2506
09:20:28.959 --> 09:20:35.480
aching for some reason. It's then that I realize how

2507
09:20:35.680 --> 09:20:39.559
much it does. You know, the benefit of being able

2508
09:20:39.599 --> 09:20:48.160
to use my legs without any kind of physical discomfort

2509
09:20:49.760 --> 09:20:56.800
is a beautiful thing that's possibly not appreciated until it's

2510
09:20:57.440 --> 09:21:06.839
temporarily removed. You know that's comfort. But as you focus

2511
09:21:06.919 --> 09:21:14.800
on your knees, regardless of how your needs feel, you

2512
09:21:14.879 --> 09:21:18.919
can have that sense of gratitude.

2513
09:21:19.720 --> 09:21:22.360
And love to your needs for all that they do.

2514
09:21:22.599 --> 09:21:36.279
Here, and you can still have that attention on your thighs.

2515
09:21:37.120 --> 09:21:43.000
They can notice how your fires feel. Maybe you've noticed

2516
09:21:43.279 --> 09:22:00.440
that they are relaxing more deeply as you folks now

2517
09:22:02.319 --> 09:22:07.040
on the bottoms of your legs, machines and your card muscles.

2518
09:22:07.519 --> 09:22:15.199
The bones between your knees and your feet incorporate, and

2519
09:22:15.279 --> 09:22:27.599
of course your ankles so impuantant can anyone's had even

2520
09:22:28.040 --> 09:22:30.559
like the slightest sprain of an.

2521
09:22:30.480 --> 09:22:35.879
Ankle, knows how how much we take.

2522
09:22:36.959 --> 09:22:45.720
Our ankles, I are granted, And it's kind of strange

2523
09:22:45.760 --> 09:22:50.599
in a way when you think that. You know, logically,

2524
09:22:50.919 --> 09:22:53.959
our wrists are a lot of thinner than the rest

2525
09:22:53.959 --> 09:22:58.559
of their arms, which is okay, it doesn't I can't

2526
09:22:58.559 --> 09:23:01.959
see any problem with that, you know, just picking.

2527
09:23:01.760 --> 09:23:02.319
Stuff up.

2528
09:23:03.879 --> 09:23:09.480
By our ankles so much thinner than the rest of

2529
09:23:09.519 --> 09:23:20.400
our legs, and from a physics perspective or logical even

2530
09:23:20.480 --> 09:23:26.160
it doesn't really make sense that all this weight will

2531
09:23:26.279 --> 09:23:33.480
ultimately be resting on your ankles then leading to your feet,

2532
09:23:38.040 --> 09:23:46.879
a thin area, thin bone. Yeah, it does so much

2533
09:23:47.000 --> 09:23:54.000
great work. Supports us, supports our body for a lifetime,

2534
09:23:58.800 --> 09:24:08.319
helps us to balance, It helps you to get around

2535
09:24:08.480 --> 09:24:17.400
and be mobile. And there's the calf muscles. Of course,

2536
09:24:22.480 --> 09:24:25.000
when I was younger, I couldn't see the point in

2537
09:24:25.080 --> 09:24:30.959
calf muscles. I didn't seem to do anything. Okay, if

2538
09:24:31.000 --> 09:24:34.720
I walked around on tiptoes, then my calf muscles.

2539
09:24:34.440 --> 09:24:37.959
Get some work. But of course that's not true. The

2540
09:24:38.080 --> 09:24:42.720
car muscles are being used whenever we use our legs.

2541
09:24:48.080 --> 09:25:00.680
And your shins there to protect your lower legs, shaped

2542
09:25:00.720 --> 09:25:05.440
in a way almost as a protector, with the bone

2543
09:25:13.040 --> 09:25:16.639
leading of course to your ankles.

2544
09:25:19.559 --> 09:25:20.199
In your feet.

2545
09:25:24.959 --> 09:25:26.919
I'm not going to focus on your feet. I'm just

2546
09:25:27.000 --> 09:25:33.160
going to focus on the legs. And I realize and

2547
09:25:33.279 --> 09:25:37.279
now that I've mentioned your feet, it would be focussed

2548
09:25:37.319 --> 09:25:40.360
on them anyway, So maybe I should focus on your

2549
09:25:40.400 --> 09:25:46.239
feet a little bit. You can have them in your

2550
09:25:46.239 --> 09:25:52.680
awareness the same as you have your thighs in your awareness.

2551
09:25:53.519 --> 09:25:54.839
Even though we haven't been.

2552
09:25:54.800 --> 09:26:00.319
Focusing on your thighs for a few minutes and we're

2553
09:26:00.360 --> 09:26:14.760
focusing on your ankles, there's still that sensation of comfort

2554
09:26:17.480 --> 09:26:29.440
in your thighs, and there's that movement of energy. Because

2555
09:26:29.480 --> 09:26:37.239
addies hold lots of different sensations. Of course, there's the muscles,

2556
09:26:37.480 --> 09:26:41.879
the big strong muscles that we have in our eyes.

2557
09:26:50.680 --> 09:26:56.360
But the skin on the outside of the thighs, as

2558
09:26:56.440 --> 09:27:00.879
in the outside of all of our body, it can

2559
09:27:00.959 --> 09:27:12.279
be very sensitive, sensitive to the touch, sensitive to temperature,

2560
09:27:18.879 --> 09:27:26.400
and inside your thighs the bones, there's the muscle, there's

2561
09:27:26.440 --> 09:27:32.639
the blood, vessels, the art trees, all this stuff inside

2562
09:27:32.839 --> 09:27:40.680
your eyes. I guess sometimes it'd be nice if you

2563
09:27:40.720 --> 09:27:46.319
could actually put your fingers inside your thighs and a message.

2564
09:27:48.639 --> 09:27:52.360
So if you can message on the outside, because to

2565
09:27:52.400 --> 09:27:55.639
be able to get deep into the muscles, to be

2566
09:27:55.680 --> 09:28:00.839
able to just message inside your eies, message in the

2567
09:28:00.919 --> 09:28:09.639
bones of your leg message in or the veins and

2568
09:28:09.839 --> 09:28:15.319
just gently healing your thighs.

2569
09:28:18.959 --> 09:28:20.519
And you can move down.

2570
09:28:22.360 --> 09:28:27.400
Message and inside your knees. It's a message in those bones,

2571
09:28:28.400 --> 09:28:33.760
but with the healing fingertips spreading that healing.

2572
09:28:33.680 --> 09:28:38.279
Energy deep into the choice of your knees.

2573
09:28:43.720 --> 09:28:47.440
Of course, there's the back of your you need and

2574
09:28:47.559 --> 09:28:54.879
the inside crease where your need is. It's a really sensitive.

2575
09:28:54.440 --> 09:29:01.080
Area really does really nice when you stroke it. That

2576
09:29:01.279 --> 09:29:04.959
might be because it's an area that's not really touched

2577
09:29:05.160 --> 09:29:11.720
very often. It's almost like a hidden part a crease

2578
09:29:13.839 --> 09:29:14.559
in your legs.

2579
09:29:14.639 --> 09:29:22.000
It's almost like a part that has a sensitivity which

2580
09:29:22.120 --> 09:29:33.120
a little bit different because it's protected by your legs.

2581
09:29:40.760 --> 09:29:45.879
You imagine putting the fingers into that crease on your

2582
09:29:45.959 --> 09:29:54.839
legs that followed in between your legs, you can just

2583
09:29:55.080 --> 09:30:00.279
message with your fingertips. Imagine your fingertips going in sid

2584
09:30:02.000 --> 09:30:10.599
massage in the muscle tissue. You can of course field

2585
09:30:10.639 --> 09:30:12.800
the bones.

2586
09:30:12.800 --> 09:30:24.959
Of your knees, heading through your fingertips and then should

2587
09:30:25.000 --> 09:30:30.760
go down to your calf muscles. And that's the part

2588
09:30:30.760 --> 09:30:34.879
I'd like to be able to really put my fingertips

2589
09:30:35.040 --> 09:30:38.279
deep inside my calf muscles.

2590
09:30:39.040 --> 09:30:41.279
And massage in every.

2591
09:30:42.559 --> 09:30:55.319
Single tissue at the muscle, heaving every part and then

2592
09:30:55.400 --> 09:31:02.400
doing the same for my chines a message and gently

2593
09:31:02.599 --> 09:31:09.680
stroking the bones, generally stroking them hearing the loving way

2594
09:31:11.040 --> 09:31:17.400
because it deserves to be treated. There's the precious bones

2595
09:31:17.480 --> 09:31:22.239
that they are. Our legs are so precious. There's in

2596
09:31:22.319 --> 09:31:24.040
all the other parts of our body.

2597
09:31:26.559 --> 09:31:28.800
They're more precious of mutual.

2598
09:31:31.000 --> 09:31:31.720
On the planet.

2599
09:31:40.120 --> 09:31:43.720
When you start to think about.

2600
09:31:46.879 --> 09:31:55.639
The legs in this way, you can change your perspective.

2601
09:31:58.360 --> 09:32:04.279
It might sound a bit it's silly to start with

2602
09:32:05.519 --> 09:32:11.879
the idea of heaving love for your legs, showing an appreciation.

2603
09:32:14.080 --> 09:32:20.000
Advis wants them to be able to put your hands

2604
09:32:21.040 --> 09:32:27.879
in your eyes, the message the muscles and the bones.

2605
09:32:29.760 --> 09:32:38.400
Did you get your fingers deep in their releasing all tension, just.

2606
09:32:38.480 --> 09:32:39.279
To show.

2607
09:32:40.919 --> 09:32:42.239
How much you care.

2608
09:32:45.279 --> 09:32:46.919
About your legs.

2609
09:32:48.000 --> 09:32:51.839
Much you care for what your LIGs do for you.

2610
09:32:53.400 --> 09:32:58.559
Great your knees, your cars.

2611
09:32:59.400 --> 09:33:07.120
Your ankles, the strength of your ankles.

2612
09:33:09.440 --> 09:33:12.120
Considering how thin they.

2613
09:33:12.000 --> 09:33:16.120
Are compared to the rest of your legs, especially your thighs.

2614
09:33:19.959 --> 09:33:30.160
Yeah, they say long say a flexible, absolutely amazing things.

2615
09:33:31.440 --> 09:33:41.080
The ankles are truly a gift because of what they

2616
09:33:41.239 --> 09:33:41.599
do for.

2617
09:33:41.680 --> 09:33:53.160
You supporting all that weight. You don't undersat how what

2618
09:33:53.480 --> 09:33:57.519
weight you are, even if you only hate stones.

2619
09:34:00.080 --> 09:34:08.480
Are weak. Course, now I'm not heavy that eats things.

2620
09:34:09.800 --> 09:34:10.239
Double that.

2621
09:34:13.879 --> 09:34:15.120
Yet my own course.

2622
09:34:16.599 --> 09:34:23.239
Support my body all the time. What gonna do?

2623
09:34:24.080 --> 09:34:26.360
Keep on the side and sit down.

2624
09:34:28.680 --> 09:34:37.400
That's got my next thing, my deep people say, I.

2625
09:34:37.559 --> 09:34:39.879
Own that tostrap.

2626
09:34:41.120 --> 09:34:41.839
That's so happy.

2627
09:35:01.680 --> 09:35:02.680
The legs.

2628
09:35:04.160 --> 09:35:11.959
Really are amazing. And then to talk about to talk

2629
09:35:12.080 --> 09:35:17.279
about your legs is probably possibly, if not one of

2630
09:35:17.279 --> 09:35:21.559
the most most pulling things I've ever heard anyone say.

2631
09:35:22.480 --> 09:35:29.919
Possibly the pool or not. Everything I said is true.

2632
09:35:32.440 --> 09:35:47.239
The legs are amazing. Your lex deserve not just respect,

2633
09:35:53.080 --> 09:36:05.400
They deserve to relax deeply. They deserve to take some

2634
09:36:05.639 --> 09:36:29.639
time out of the day they just leco completely. The

2635
09:36:29.839 --> 09:36:48.919
legs really can relax because the legs are so such

2636
09:36:48.959 --> 09:36:49.959
a nice.

2637
09:36:50.160 --> 09:36:56.279
Very important part of your body. The election makes the

2638
09:36:56.400 --> 09:37:03.440
rest of your body awesome. Lecture me follows in that

2639
09:37:07.160 --> 09:37:19.440
journey of comfort, I feel it in my hips. My

2640
09:37:19.639 --> 09:37:26.000
hips filled really lose, and there also.

2641
09:37:25.839 --> 09:37:31.120
My lart back as well. My light back of it.

2642
09:37:31.319 --> 09:37:35.559
Was it be stretched even though I'm just sitting in

2643
09:37:35.680 --> 09:37:38.959
a chair and there's no stretching.

2644
09:37:41.080 --> 09:37:44.279
As far as I'm aware that I'm doing. It's almost

2645
09:37:44.279 --> 09:37:48.080
as if the muscles are just relaxed so much, but

2646
09:37:48.239 --> 09:37:55.239
there is a natural stretch. This at tension has reduced.

2647
09:37:56.639 --> 09:37:57.040
I'm not.

2648
09:38:13.519 --> 09:38:17.199
Anouan kept out for ten thousand.

2649
09:38:16.879 --> 09:38:25.239
One fill.

2650
09:38:26.760 --> 09:38:27.919
One of two las.

2651
09:38:31.639 --> 09:38:36.040
Man nine.

2652
09:38:38.919 --> 09:38:43.839
Eight seven.

2653
09:38:46.959 --> 09:39:08.199
Six, five four three. Yeah, h.

2654
09:39:14.279 --> 09:39:27.160
Really, I'm just gonna countdown from five down to the world,

2655
09:39:27.839 --> 09:39:32.400
and there's a countdown. I can just focus on the numbers,

2656
09:39:34.080 --> 09:39:35.319
just the numbers.

2657
09:39:36.599 --> 09:39:37.440
Counting down.

2658
09:39:38.519 --> 09:39:42.480
I notice how you feel.

2659
09:39:44.760 --> 09:39:49.360
In this fund as you hear the numbers counting down,

2660
09:39:50.400 --> 09:40:02.800
knowing that those numbers counting down represents mm hmm, feeling calm,

2661
09:40:04.239 --> 09:40:06.680
not just in your body that will say.

2662
09:40:08.760 --> 09:40:09.680
Next in your mind.

2663
09:40:12.480 --> 09:40:18.080
I'm just noticing you all. There's nothing to do, it's

2664
09:40:18.199 --> 09:40:21.760
nothing to say, it's nothing to think about.

2665
09:40:24.839 --> 09:40:28.599
Starting weird number five.

2666
09:40:37.000 --> 09:41:03.959
Four three two one.

2667
09:41:13.599 --> 09:41:20.000
Did you notice the gradual.

2668
09:41:22.160 --> 09:41:32.279
Letting go the detention and your body? It may also begin.

2669
09:41:32.360 --> 09:41:39.959
To notice and be aware how your mind is starting

2670
09:41:40.400 --> 09:41:42.440
to slow down.

2671
09:41:44.919 --> 09:41:51.279
This is just a natural thing that happens. It's not

2672
09:41:51.519 --> 09:41:56.680
really a special procedure. It's just natural because it's your

2673
09:41:58.000 --> 09:42:03.800
body that maxes. Your mind also starts to relax, and

2674
09:42:03.959 --> 09:42:07.440
the more the mid relaxes, the more your body relaxes.

2675
09:42:07.879 --> 09:42:19.959
Just the continuous circle of relaxation. And it's that harmness

2676
09:42:20.160 --> 09:42:28.199
that comes from relative quietness. Even even if this background

2677
09:42:28.440 --> 09:42:36.919
sounds either your side online, it's still can to be quite.

2678
09:42:39.239 --> 09:42:41.879
You know, you haven't got the television on, there's no

2679
09:42:42.239 --> 09:42:45.800
music in the background unless you're listening to.

2680
09:42:45.800 --> 09:42:47.000
You call the wit music.

2681
09:42:52.440 --> 09:42:54.000
You're very likely not going to be.

2682
09:42:54.080 --> 09:42:57.760
Sitting in a room with other people, which you might keep.

2683
09:42:57.800 --> 09:43:02.160
The given leads more idea. If you can do this

2684
09:43:02.319 --> 09:43:13.360
on your own, so mant distructions and when you stop

2685
09:43:13.480 --> 09:43:14.400
thinking about.

2686
09:43:14.239 --> 09:43:22.800
Stuff, relaxation.

2687
09:43:24.000 --> 09:43:25.480
Automatically rises.

2688
09:43:27.879 --> 09:43:29.360
The sense of comfort.

2689
09:43:30.680 --> 09:43:39.559
Starts to grow ends without trying to build it up

2690
09:43:39.639 --> 09:43:49.959
into something, and that's the goal, something magical. This is

2691
09:43:50.160 --> 09:44:02.720
just a natural process, something that's easy to accomplish. The

2692
09:44:02.879 --> 09:44:10.480
fact it's almost a sense of relaxing rettely happens really

2693
09:44:10.559 --> 09:44:15.519
when you put no effort into it. It's not something

2694
09:44:15.639 --> 09:44:26.639
that you can really force, something that happens naturally a

2695
09:44:26.959 --> 09:44:37.040
part of the process of its recording, and there is simply.

2696
09:44:38.360 --> 09:44:38.559
Two.

2697
09:44:40.080 --> 09:44:50.599
Allow you to take advantage of this space is stop.

2698
09:44:53.879 --> 09:45:05.879
Just just being here, to be in true.

2699
09:45:09.319 --> 09:45:09.879
Would n.

2700
09:45:16.440 --> 09:45:21.879
Yet with intention one wantency?

2701
09:45:22.720 --> 09:45:23.599
Would that speak?

2702
09:45:28.800 --> 09:45:38.879
Maybe the good sleep depends on what is you which yourself.

2703
09:45:40.239 --> 09:45:41.040
In this moment.

2704
09:45:48.040 --> 09:45:48.559
That's we know.

2705
09:45:49.120 --> 09:45:59.879
The vaccine is maturity, the process of po sleep. Yeah,

2706
09:46:00.239 --> 09:46:01.599
WoT sleeps.

2707
09:46:02.639 --> 09:46:03.199
It's all you.

2708
09:46:07.480 --> 09:46:22.000
Deeper, let's easy, It's fine. It's threating.

2709
09:46:31.519 --> 09:46:40.760
What those are ss? Stay ups? And my voice h

2710
09:46:42.760 --> 09:46:49.879
o joy, my.

2711
09:46:50.120 --> 09:47:02.080
Sense joy not soon.

2712
09:47:06.199 --> 09:47:33.440
Mus It's just it's say, sensation.

2713
09:47:39.040 --> 09:47:39.760
It's the point.

2714
09:47:46.400 --> 09:47:53.120
Mm hmm, it's s