May 7, 2025

(no music) (5 hours) BODY SCAN | Let me bore your pain away #33 | Jason Newland | 7th May 2025

(no music) (5 hours) BODY SCAN | Let me bore your pain away #33 | Jason Newland | 7th May 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes,

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and this is let me boil your pain away. So

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only listen to this recording when you know the cause

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of your chronic pain and you have permission to listen

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to it from your doctor or professional medical healthcare practitioner.

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This is not a replacement for medical medicine, medications and

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our replacement for medical advice. It's definitely not medical advice.

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All this is just me waffling on about subjects pertained to.

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Chronic pain. That's pretty much it.

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And if it's useful some people find it useful, then brilliant.

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It's really that.

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I mean, this is kind of an extension to my well,

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I would say probably a family member, a close family

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member to my let me bore you to sleep podcast.

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It's the same kind of process. I've got Vinie in

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the background chomping on a bony thing. Then maybe background sounds.

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I mean, it probably will be because downstairs are still

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having their bathroom fitted. I've been doing it for about

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seventeen years now, and sometimes I exaggerate, but I never

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have done so far never exaggerated. I never exaggerated about

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a thousand times a day. I was thinking, this is

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one of those recordings that the more you listen, the

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more benefit you get potentially, and it is what it

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says like just it can be used as a distraction.

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And I don't know why I'm explaining at the beginning

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of every recording what the recording is, because I don't

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do that with the let me Bore you to sleep recordings.

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But I guess even though this is the thirty third

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one that I've done, there's still a degree of newness

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involved in it, I think for me and potentially a

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there's going to be people that haven't listened to these

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recordings before. So it's kind of just hello, if you're new,

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just letting you know what it's about.

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I guess.

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So I've done thirty two in the past, this is

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the thirty third, and I kind of just choose a

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subject related to helping people with chronic pain and then

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I just chat about it. So today I'm going to

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be focusing on the body scan. What is a body scan,

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where did it originate from, different types of body scans,

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and how it can be used. I'll talk about my

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own experience doing body scans.

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And how I found it useful.

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So it's one of those things you know, just gonna

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I'll go into it, maybe try and come from different angles.

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He's been very noisy back there, and he it does

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happen sometimes, but hey, we're gonna do. He's a little

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sausage or it said the word sausage. Shouldn't say the

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word sausage. He hasn't heard it yet, but yeah, he

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gets excited by that word.

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A bit like me and chocolate.

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If I heard a word chocolate, whatever I'm doing distracted,

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like did someone say chocolate? So I think he likes

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the word chocolate as well. But he's not allowed to

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eat chocolate of course, being a doggie. And so I'm

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going to go through the body scan. Now this could

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be like a distraction. You might find that when you

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listen to my voice, your mind starts to slow down.

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You feel more relaxed within yourself. You know, your muscles relax,

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especially today because we're talking about a body scan, which

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is a really good way to relax. So yes, that's

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what I shall still be doing today.

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So what is a body scan?

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I guess not everyone's going to know what it is.

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I I did the body scan long before I learned

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what it was. I didn't know it was called a

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body scan, and I kind of I found out when

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I joined start going to a Buddhist center in two thousand.

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It was November two thousand and two roughly, and I

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it was a Wednesday night. I was going through a

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lot of panic at the time. I was having anxiety attacks.

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I didn't really know what they were. I had been

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to the doctor and he told what they were, but

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I just didn't It was just beyond my comprehension what

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was going on. It just didn't It was weird, beyond weird.

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I just didn't know what to do with this new,

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you know, thing that's popped up. And I kind of

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thought to myself, maybe I need to learn to relax.

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I need to.

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Do something physical, something I need to proactive. It kind

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of sounds weird, isn't it, to relax proactively. It's almost

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like you'd think relaxation would be just really easy, which

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I find it to be now, perhaps back then not

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so much.

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So.

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I went along to this group, this Buddhist center. There's

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a bunch of people in there, and I didn't feel

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all relaxed. Because I was around all these new people,

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very friendly, but still didn't know anyone. The meditation that

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we did was mindfulness, that was it was mindfulness of brieving.

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And then they would do alternative week. Alternative week, so

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one and they yeah, one week it would be mindfulness

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of brieving. The following week it would be the meta Babner.

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So mindfulness of brieving is a meditation where you just

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focus on your breath. You just focus. Yeah, that's certain.

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Really just focus on your breath, don't try and control it,

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you just focus on it. I found that the easiest

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one to do.

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My throat's going.

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Weird to that I need some water, so I found Yeah,

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I did find the mindfulness of breathing the more simpler one.

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The Metabavner was again it was in stages, but it

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was focusing on sending out well wishes, sending out good

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feelings towards people. And I, yeah, I struggled with that one,

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I'll be honest, I did. Yeah, yeah, I struggled with

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that one. Struggled with that one for years in fact.

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But the mindfulness of pri and was the easiest one.

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But before every meditation, the meditation teacher would do a

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body scan which was almost my favorite part, so that

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it would just be starting. It would be sitting there.

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Some people would be lying down if they've got physical

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stuff they can't if they can't sit, some people be

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on a cushion, be people on chairs, and just how

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whatever is most comfortable.

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And I would.

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Yeah, the meditation teacher would focus on just basically starting

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to the top of the head and moving down to

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the feet, but not asking us to relax, not asking

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you to relax your forehead or your eyes, but just

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to focus on the different parts, notice how they feel,

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and accepting how the different parts of your body feel,

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which I guess may in some circumstances seem almost alien.

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It did to me in some ways to accept something

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that you perhaps don't like. So for example, I'm just

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trying to think if I had like a knee when

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I was trying. When I first got there, I tried

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to meditate sitting on cushions, which was painful. Had I

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gave it up after about two years three years, and

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I kind.

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Of just no, I'm sitting on a chair from now on.

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It was Yeah, it was two thousand and five that

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I decided no more cushions. I just it got to

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the point where had about sixteen cushions all kind of

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balanced on top of each other to try and make

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it easier for me to feel comfortable when I was sitting.

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And one day I fell off, and yeah, made everyone laugh,

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and it wasn't good. Disturbed the meditation. Literally I was

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up nearly as high as a ceiling all his cushions.

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But I decide from then on to sit in the chair,

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although I missed looking down at everyone. Literally I could

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meditate and look at everyone the tops of their heads.

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It was weird, and so I used to get problems

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with my knees when I was trying to sit on

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the cushions, but it was only during the sitting sitting

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cross legged, not in a full a lotus position, because

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I did not have I've never in my life had

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that flexibility, not even as a kid, well, okay, as

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a very young kid, because I used to be able

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to bite me own toe. Now, so I clearly did

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have flexibility.

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But as a it might be a hip thing. I

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don't know, but I don't.

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I've never had the as like a teenager onwards, never

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had wonderful flexibility as far as being able to do

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it as splits or anything like that. Just haven't been

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able to do it. And I used to do karate

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and stuff and even like kicking head height, I could

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do it, but it was Yeah, a lot of the

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other people could do splits, and they could pretty much, yeah,

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be a lot more flexible with their legs than I was.

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I just it's the way we're built, isn't that. It's

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just my body type. I'm all built for eating pies

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and watching television. Ah, that's stoke, but yeah, it's I'm not.

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It was a bit difficult, so my knees would hurt

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during the meditation, and it was quite difficult when we

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were doing.

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For me, I found it a bit.

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Difficult in a sense of an annoyance, the idea of

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going through my body and then focusing on my knees

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and being fine with how they were, just accepting that

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that's how they felt and not trying to change how

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they felt. But something did happen, which was it kind

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of surprised me.

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That they would.

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The physical discomfort was in my knees would diminish, would reduce,

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sometimes quite dramatically, almost like it didn't matter anymore. You

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might hear some banging downstairs but if I waited until

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there was no noise downstairs, then I.

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Would not.

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I wouldn't be doing any recordings, to be fair, So

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that's not you know, it's not much use. I'd have

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to wait until five o'clock four or five before I

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could do a recording. And you know, it's eleven o'clock

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in the morning. In the afternoon, it's eleven o'clock in

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the morning, and I want to do something useful. So

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here I am. If the noise is annoying, then just

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turn off. And there's other things. I've got so many

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recordings that don't have hammering. I don't know someone with

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a hammer downstairs banging, you know, So that isn't my

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normal background sound. Perhaps I should have on my website

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like non hammering sounds and hammering sounds, so people enjoyed

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the sound of building work going on in the background.

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They can listen to those recordings.

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Maybe.

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But I was surprised is what surprised me about the

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body scan, which kind of became my firm favorite for me,

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and I would have been quite happy to have just

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done a body scan and nothing else because it helped me,

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first of all, get in touch with my body and

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to move away from my mind but in touch my

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body in a different way to how I'd been experiencing recently.

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At that time, because with the panic attacks, I was very,

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very nervous and very concerned about any kinds of feelings

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I had in my body. I'd go into kind of

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panic mode. I mean, once my mobile phone went off,

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it was in it was in my pocket. I was

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in my back pocket, I think because I was at

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work and it was on vibrate and it went off,

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so I felt this vibration in me bum. I went

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into a full blown panic attack like instantly, and then

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I realized it was my phone. I laughed, well, I

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kind of laughed. I'd wiped the tears away, and I

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found it funny. The panic attack ended as instantly as

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it started, which made ME realize that actually I was

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allowing external events to affect me even when I'd got

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it wrong. And also I was expecting. I was constantly

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at that time expecting to have these feelings. I was

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expecting a panic attack to start at any moment.

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At that time.

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I was, and I would probably say that's pretty much

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all I was thinking about mainly at the time. For

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a good couple of years. So went on for a while,

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mainly two thousand and three that was the worst one,

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and then two thousand and four, and by the end

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of two thousand and four it I kind of got

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a group of it a bit more, but it took

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a while to get my head around how to.

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Deal with it and everything.

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But anyway, this isn't about chronic this isn't about panic attacks.

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But there's something to be said about expectation. I was

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expecting it, so I got it, and then it started,

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you know, something in my mind kind of thought, what

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if I expect something different? Then what if I expect

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to feel good? Why if I expect to feel relaxed?

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Because I was literally I was kind of you know

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those ships in the old days and they have someone

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in the what is it the peep hole or whatever,

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you they'd be right in the crow's nest. That's what

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it isn't it. They there's someone in the crow's nest

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with binoculars or with a telescope looking around. That's almost

242
00:20:10.480 --> 00:20:16.319
like I had that constantly, someone looking part of my brain,

243
00:20:16.440 --> 00:20:26.519
looking for the next panicky moment. And you know, if

244
00:20:26.559 --> 00:20:29.400
you're looking out, if you've I suppose if a ship's

245
00:20:29.400 --> 00:20:32.440
already been attacked by another ship and managed to survive

246
00:20:32.559 --> 00:20:36.000
and got away. So the person in the crow's nest

247
00:20:36.240 --> 00:20:38.400
is going to be looking out for ships in a

248
00:20:38.480 --> 00:20:43.400
really serious way. So everything they see is a potential ship.

249
00:20:44.119 --> 00:20:45.599
So they might just see.

250
00:20:48.319 --> 00:20:49.279
It might be a.

251
00:20:51.079 --> 00:20:54.039
Whale jumping out of the water, and then I think

252
00:20:54.200 --> 00:20:59.359
ship to ship, all AHOI I don't know what I'm

253
00:21:00.079 --> 00:21:04.640
turned into pirates now, so apparently they're pirates, but it's

254
00:21:04.720 --> 00:21:12.160
kind of it's that expectation, and I've known people, I'm

255
00:21:12.200 --> 00:21:16.640
sure you've probably known people as well that tend to

256
00:21:16.720 --> 00:21:20.359
fear the worst they expect. Well, some people are proud

257
00:21:20.359 --> 00:21:23.319
of that, and they I expect the worst. Therefore I'm

258
00:21:23.359 --> 00:21:27.480
never disappointed. You must have heard people say that in

259
00:21:27.519 --> 00:21:33.960
the past. I know I have, and it's I understand

260
00:21:34.400 --> 00:21:41.519
the concept, but it's very negative, and someone that expects

261
00:21:41.559 --> 00:21:44.039
the worst all the time are more likely going to

262
00:21:44.079 --> 00:21:46.799
get the worst. And even if they don't get the worst,

263
00:21:46.839 --> 00:21:50.920
they're possibly going to experience it as being the worst.

264
00:21:52.279 --> 00:21:57.119
If they're expecting disappointment and expecting negativity, that might be

265
00:21:57.200 --> 00:22:01.240
all they're going to see. You know, I saw this

266
00:22:01.359 --> 00:22:04.200
YouTube video and it might have been a skit.

267
00:22:04.319 --> 00:22:06.359
It might be, it might not be real or anything.

268
00:22:06.880 --> 00:22:11.720
But this this woman buys her daughter a car and

269
00:22:12.559 --> 00:22:17.200
it's like a BMW or something, and the daughter. It's

270
00:22:17.240 --> 00:22:20.839
in America, so her daughter is about seventeen, maybe sixteen,

271
00:22:21.200 --> 00:22:24.799
because you can drive quite early in America compared to

272
00:22:24.839 --> 00:22:30.839
where I live. And this the daughter is having to

273
00:22:30.839 --> 00:22:33.759
go at the mom. So the mom's got a birthday

274
00:22:33.799 --> 00:22:35.599
present for a daughter. Maybe I think it's like a

275
00:22:35.680 --> 00:22:38.759
seventeenth birthday and a daughter starts having to go. So

276
00:22:38.880 --> 00:22:45.359
it's the wrong color. It's the wrong color? Yeah, and

277
00:22:45.640 --> 00:22:49.000
oh yeah, because it was it was an electric car.

278
00:22:49.200 --> 00:22:52.160
She didn't want an electric car. It was one of

279
00:22:52.200 --> 00:22:55.400
the famous electric cars. I forget what they're called. Said,

280
00:22:55.519 --> 00:22:57.160
I don't want one of them. I want to BMW.

281
00:22:57.279 --> 00:22:57.680
That's it.

282
00:22:57.759 --> 00:23:02.079
I want to BMW. But this is better than a BMW.

283
00:23:02.519 --> 00:23:06.079
I want to BMW. This is more expensive than a BMW.

284
00:23:06.359 --> 00:23:13.839
I want to BMW. And mister wrong color. And it

285
00:23:13.960 --> 00:23:17.839
looked quite real, to be fair, based on how the

286
00:23:19.279 --> 00:23:23.599
mother was responding, because it was yeah, I mean, it

287
00:23:23.680 --> 00:23:27.079
might say. It might have just been scripted kind of

288
00:23:27.160 --> 00:23:33.400
comedy video. I couldn't tell you, but I've known people

289
00:23:33.480 --> 00:23:37.519
that have been like that, not on that extent. I've

290
00:23:37.559 --> 00:23:40.440
not known anyone, not known anyone to get angry because

291
00:23:40.440 --> 00:23:44.519
they've got a car that. I mean, I don't drive,

292
00:23:44.599 --> 00:23:46.839
but I would still be happy if someone bought me

293
00:23:46.880 --> 00:23:51.240
a car just for the fact that what an amazing

294
00:23:51.319 --> 00:23:55.279
gift and someone would go to that effort to do that,

295
00:23:55.359 --> 00:23:58.960
even if I couldn't drive, which I can't, but.

296
00:24:01.400 --> 00:24:06.880
It's you know, it's like, what a mass.

297
00:24:05.759 --> 00:24:08.000
How can you not have gratitude for that?

298
00:24:08.279 --> 00:24:08.720
Wow?

299
00:24:12.640 --> 00:24:19.519
I remember, yeah, years ago, I got some what was

300
00:24:19.559 --> 00:24:24.000
it it was Iceland. So I used to go to

301
00:24:24.079 --> 00:24:29.279
Iceland a lot. This is the shop supermarket, and I

302
00:24:29.319 --> 00:24:31.400
had a club card thing with them, and I was

303
00:24:31.400 --> 00:24:37.000
building up credit and whatever, and they sent me a

304
00:24:37.119 --> 00:24:41.240
voucher for twenty five pound, which is pretty good, going

305
00:24:41.279 --> 00:24:44.119
to be fair, that's a lot of money's worth of

306
00:24:45.240 --> 00:24:48.640
shopping to get a twenty five pound voucher back after

307
00:24:48.680 --> 00:24:50.680
I think by two or three years I think it

308
00:24:50.720 --> 00:24:54.799
took to get that, and I didn't have much money,

309
00:24:55.359 --> 00:24:59.680
and it was my friend's birthday, so what I thought,

310
00:24:59.720 --> 00:25:02.119
You know what, I've got nothing to give him. Really,

311
00:25:02.519 --> 00:25:05.920
I'll give him this twenty five pound voucher because then

312
00:25:05.960 --> 00:25:06.480
he can go.

313
00:25:06.400 --> 00:25:07.279
And get some food.

314
00:25:07.720 --> 00:25:15.279
And like, back then, i'd say twenty five pound. It's

315
00:25:15.319 --> 00:25:17.720
not necessarily going to buy a whole week's worth of food,

316
00:25:17.759 --> 00:25:21.079
but it would have It would have been probably at

317
00:25:21.160 --> 00:25:25.400
least half the week's food, you know, it would have been.

318
00:25:25.599 --> 00:25:30.039
It's twenty five pizzas the worst case scenario, because I

319
00:25:30.079 --> 00:25:33.000
used to do pizzas for a pound back then. So

320
00:25:33.119 --> 00:25:41.319
this is probably about six seven years ago. And so

321
00:25:41.440 --> 00:25:43.640
my friend, okay, happy birthday. There you go. He had

322
00:25:43.680 --> 00:25:47.000
someone else in the room with him, and I'm literally

323
00:25:47.079 --> 00:25:49.119
just I think I might have gone to the toilet,

324
00:25:49.720 --> 00:25:52.240
and I come out and I hear the other person

325
00:25:54.200 --> 00:25:57.000
saying to my friend, how much money if you can

326
00:25:57.000 --> 00:26:05.880
get from it for it? For that voucher. So they

327
00:26:05.920 --> 00:26:08.519
were looking. I don't know my friend. I think if

328
00:26:08.559 --> 00:26:10.079
I hadn't been there, my friend might have gone for

329
00:26:10.119 --> 00:26:10.519
it as well.

330
00:26:10.519 --> 00:26:10.920
I don't know.

331
00:26:11.640 --> 00:26:14.720
I said no, but they basically just wanted to sell

332
00:26:14.720 --> 00:26:18.920
the voucher so they can get some cash. So they

333
00:26:19.000 --> 00:26:24.960
probably seld a voucher for like ten grid or fifteen

334
00:26:25.039 --> 00:26:25.960
quid or whatever. You know.

335
00:26:26.039 --> 00:26:28.440
It's like, I just.

336
00:26:35.519 --> 00:26:38.400
I found it unbelievable even now because I'm still talking

337
00:26:38.400 --> 00:26:46.240
about it. I think gratitude. I don't know anyway, expectation.

338
00:26:48.559 --> 00:26:49.440
It's easy to.

339
00:26:49.400 --> 00:26:58.279
Be disappointed if we expect to be disappointed, you know,

340
00:26:59.119 --> 00:27:09.240
if with that attitude, with the sound of banging downstairs,

341
00:27:12.640 --> 00:27:15.960
I love the sound of building work. I don't know

342
00:27:15.960 --> 00:27:23.960
about you. I do find a little bit distracting, to

343
00:27:24.000 --> 00:27:28.480
be honest with you. Vinny got given a bone yesterday.

344
00:27:28.559 --> 00:27:35.240
It was a lamb bone from a neighbor, and he's

345
00:27:35.279 --> 00:27:40.079
had an upset stomach since eating it. I had to

346
00:27:40.079 --> 00:27:44.079
take him out to the garden three times. It's honestly,

347
00:27:44.559 --> 00:27:48.319
he's tummy and he won't eat. He won't eat any food.

348
00:27:50.160 --> 00:27:52.000
All he wants is the bone back. And I took

349
00:27:52.039 --> 00:27:55.160
the bone away from him. It had food on it,

350
00:27:55.200 --> 00:27:58.720
had to, you know, so he ate that. But he's

351
00:27:58.759 --> 00:28:07.400
it's really upsetty And now he's just rested. So hopefully

352
00:28:07.839 --> 00:28:10.720
later on I put some food out for him, but

353
00:28:10.759 --> 00:28:14.200
he's not eating it, not touching it. So I'm hoping

354
00:28:14.200 --> 00:28:21.240
he'll get his time, you'll get back to normal. And

355
00:28:21.279 --> 00:28:24.000
I know that's not relative to what we're talking about.

356
00:28:24.119 --> 00:28:29.920
But what I did find though, this is this is

357
00:28:29.920 --> 00:28:33.960
a bit strange and this is I think it was

358
00:28:34.319 --> 00:28:38.559
two thousand and four. I was meditating on my own

359
00:28:39.240 --> 00:28:43.440
upstairs because I worked in the shop downstairs. That's when

360
00:28:43.440 --> 00:28:45.359
I had the vibrating bum experience.

361
00:28:47.119 --> 00:28:48.240
And it was a gift shop.

362
00:28:48.519 --> 00:28:52.480
So I was upstairs in the Buddhist center in that

363
00:28:52.599 --> 00:28:58.359
I was in the shrine room, just meditating. So this

364
00:28:58.400 --> 00:29:01.519
would be kind of about this time of the year

365
00:29:01.559 --> 00:29:02.839
two thousand and four.

366
00:29:04.279 --> 00:29:06.480
Twenty one years ago. Wow.

367
00:29:07.960 --> 00:29:13.759
And so I had this pain in my knee, just

368
00:29:13.799 --> 00:29:15.359
like normal doing the body scan.

369
00:29:15.839 --> 00:29:21.640
It wasn't bugging me as much.

370
00:29:21.720 --> 00:29:24.039
I kind of got used to it because I knew

371
00:29:24.079 --> 00:29:27.480
that as soon as I stood up, shook me legs off,

372
00:29:27.759 --> 00:29:28.640
shook me legs.

373
00:29:28.480 --> 00:29:29.480
Off, but you know, like.

374
00:29:30.279 --> 00:29:33.519
Just let me legs kind of stretch out a little bit.

375
00:29:34.160 --> 00:29:37.680
I didn't ask for help with that, but but I

376
00:29:37.759 --> 00:29:42.160
got some weird looks, I imagine. But then my knees

377
00:29:42.200 --> 00:29:45.519
would be fine after that, just you know, took a

378
00:29:45.519 --> 00:29:50.480
couple of minutes to just get back to normal. On

379
00:29:50.519 --> 00:29:53.799
this occasion, my knee, for some reason, it fascinated me.

380
00:29:55.160 --> 00:29:57.279
And it was only one knee. It was only my

381
00:29:57.359 --> 00:30:01.440
right knee that was really problematic. The left knee was

382
00:30:01.599 --> 00:30:07.720
just not really bothering me. So I'm doing the body

383
00:30:07.720 --> 00:30:10.519
scan as I always did. Sometimes I just do the

384
00:30:10.559 --> 00:30:14.039
body scan. I wouldn't do anything else. Sometimes I just

385
00:30:14.119 --> 00:30:20.440
do the mindfulness of brieving meditation and nothing else. But

386
00:30:20.519 --> 00:30:26.680
i'd always do a body scan first. So I'm doing

387
00:30:26.720 --> 00:30:29.839
the body scan and I'm focusing. I get down to

388
00:30:29.880 --> 00:30:35.119
my knee. So I'm focusing on my knee, and I

389
00:30:35.240 --> 00:30:42.079
start to get curious and as a focus, it's I

390
00:30:42.160 --> 00:30:45.880
kin'd of. It's like I'm visualizing the knee because I

391
00:30:45.920 --> 00:30:49.640
see my knee enough times over the years. I've had

392
00:30:49.640 --> 00:30:52.799
to wash it a few times, you know, so I

393
00:30:52.880 --> 00:30:59.599
know what my knees look like. So I receive a

394
00:30:59.720 --> 00:31:03.400
focus just focused on getting distracted by this sound. I

395
00:31:03.559 --> 00:31:10.839
focused on my knee, and what I was noticing is

396
00:31:10.960 --> 00:31:18.640
that it wasn't quite as solid like this physical sensation

397
00:31:18.880 --> 00:31:23.240
and this displeasure, this unpleasant feeling, whatever you want to

398
00:31:23.279 --> 00:31:26.519
call it. I'm trying to, you know, avoid using the

399
00:31:26.559 --> 00:31:34.039
P A I N word. And I noticed that it

400
00:31:34.160 --> 00:31:36.599
wasn't like what is it?

401
00:31:36.599 --> 00:31:37.359
It's a feeling.

402
00:31:39.400 --> 00:31:42.200
So we have feelings, have physical feelings, we have emotions,

403
00:31:43.279 --> 00:31:46.599
but there was emotion connected to that feeling because if

404
00:31:46.599 --> 00:31:51.440
there wasn't, it wouldn't bother me. Like logically, if there

405
00:31:51.480 --> 00:31:54.720
was no emotions connected to that physical feeling in my knee,

406
00:31:55.599 --> 00:31:59.160
I wouldn't even be focused on it. It would not

407
00:31:59.839 --> 00:32:01.319
affect me one little bit.

408
00:32:03.960 --> 00:32:05.119
Without the emotions.

409
00:32:05.400 --> 00:32:09.519
The physical side is just it's just physical, isn't It's

410
00:32:09.559 --> 00:32:13.960
just a feeling, just a sensation, physical sensation that can

411
00:32:14.000 --> 00:32:18.559
be interpreted in different ways. When look at a baby

412
00:32:18.680 --> 00:32:21.759
or a little toddler falls over, looks at the parent

413
00:32:22.319 --> 00:32:25.880
or the adult that they're with to find that whether

414
00:32:25.960 --> 00:32:32.000
to cry or laugh, it's that simple. It's the same

415
00:32:32.079 --> 00:32:35.119
physical sensation that they've got and they're quite able to

416
00:32:35.160 --> 00:32:39.200
feel it, but they don't know how what emotion to

417
00:32:39.240 --> 00:32:45.000
attach to it yet. As an adult we've learned you

418
00:32:45.039 --> 00:32:50.000
know kind of which things to attach, which emotions to.

419
00:32:51.920 --> 00:32:58.000
But then I suppose we can relearn and change those

420
00:32:58.000 --> 00:33:05.599
connections and side and maybe, you know, maybe maybe turn

421
00:33:05.680 --> 00:33:11.319
back the time to getting in touch with that toddler's

422
00:33:11.400 --> 00:33:16.640
brain in that moment and thinking is I mean, you

423
00:33:16.680 --> 00:33:19.400
can look down at that part of your body, or

424
00:33:19.440 --> 00:33:23.000
you can you can look at it as a toddler

425
00:33:23.039 --> 00:33:28.839
would look at it. Is it is it dangerous or not.

426
00:33:29.039 --> 00:33:33.000
Is it's a danger signal or not a danger signal,

427
00:33:35.359 --> 00:33:39.519
or is it just a feeling? And if you know

428
00:33:39.559 --> 00:33:42.000
the cause of it, and you know that it's not

429
00:33:43.920 --> 00:33:48.640
dangerous and you're fine, and you know to look after yourself,

430
00:33:48.680 --> 00:33:52.119
and you don't need that, you don't need that physical sensation.

431
00:33:53.880 --> 00:33:59.359
Like a toddler's told that when the parents smiles or laughs,

432
00:33:59.759 --> 00:34:03.559
that older laughs and smiles and runs and maybe carries

433
00:34:03.559 --> 00:34:08.719
on plane and they might have a big old scuff

434
00:34:08.920 --> 00:34:14.079
on the blood skirting out. I'm joking, Wow, that's not funny.

435
00:34:14.079 --> 00:34:19.800
But I'm just saying, the kid doesn't care.

436
00:34:22.360 --> 00:34:24.119
All the kids, all the little toddler.

437
00:34:23.920 --> 00:34:30.000
Wants to know is are they okay? But they don't

438
00:34:30.000 --> 00:34:31.880
know if they're okay. They have to kind of get

439
00:34:31.920 --> 00:34:39.119
it from the adult or maybe their older sibling or

440
00:34:39.159 --> 00:34:40.320
a teacher, whoever.

441
00:34:40.559 --> 00:34:40.760
You know.

442
00:34:42.920 --> 00:34:47.400
Great, And now a plane this time of year, we

443
00:34:47.480 --> 00:34:48.280
have these.

444
00:34:52.000 --> 00:34:57.400
Aerodynamic heads that like to I've had this ten years.

445
00:34:59.400 --> 00:35:02.039
They like to fly up high and then just drop down.

446
00:35:04.440 --> 00:35:04.880
Like that.

447
00:35:05.679 --> 00:35:10.000
And for some reason, I always have to fly just

448
00:35:10.039 --> 00:35:15.039
above this building. Okay, it might not be just above

449
00:35:15.039 --> 00:35:19.199
this building, but it's this my little airspace and I

450
00:35:19.239 --> 00:35:22.239
don't necessarily own it, but I like to think that

451
00:35:22.280 --> 00:35:27.079
I've invested some time into the airspace, this little bit

452
00:35:27.119 --> 00:35:29.960
of just you know, just this little.

453
00:35:29.679 --> 00:35:30.039
Bit of.

454
00:35:31.920 --> 00:35:32.199
Air.

455
00:35:34.119 --> 00:35:38.920
Perhaps I don't way have to fly in it. This

456
00:35:39.000 --> 00:35:44.920
is turned into a moaning session. So I realized, as

457
00:35:44.920 --> 00:35:52.000
I was focusing on the knee, what is this. I'd

458
00:35:52.000 --> 00:35:56.400
also been reading a book John Cabots in which is

459
00:35:57.480 --> 00:36:02.719
oh what was it called? I used to call it

460
00:36:02.960 --> 00:36:14.159
non non catastrophizing, something like that, And so he was

461
00:36:14.199 --> 00:36:19.880
in my into mindfulness meditation, So I was into like,

462
00:36:20.039 --> 00:36:23.159
I got very interested in chronic pain from a long

463
00:36:23.199 --> 00:36:27.400
time ago, from the early that I'd say about nineteen

464
00:36:27.480 --> 00:36:31.599
ninety nine. But I've never really had anything to deal

465
00:36:31.679 --> 00:36:36.840
with myself. I got my me arthritis in my lower back,

466
00:36:36.880 --> 00:36:40.880
and I got a shoulder injury. That it was a

467
00:36:40.880 --> 00:36:47.480
shoulder injury. Now it's it was a problem for many yeah,

468
00:36:47.639 --> 00:36:50.760
for blimeing well over ten years.

469
00:36:51.320 --> 00:36:53.400
But it's not really much of.

470
00:36:53.320 --> 00:37:02.840
A problem anymore, which is good. But the the thing

471
00:37:03.000 --> 00:37:05.960
that I noticed when I was focusing on my knee

472
00:37:06.239 --> 00:37:11.280
when I was meditating was it wasn't static.

473
00:37:11.760 --> 00:37:13.119
It wasn't.

474
00:37:14.320 --> 00:37:21.920
Really It's like, what was it is?

475
00:37:21.960 --> 00:37:22.440
It real.

476
00:37:23.639 --> 00:37:26.000
If it's real, why can't I hold it in my hand?

477
00:37:26.119 --> 00:37:29.960
Why can't I just pick it up? If it actually exists?

478
00:37:31.000 --> 00:37:32.880
I mean, I know my knee exists because I can

479
00:37:32.920 --> 00:37:37.719
pick it up. I can't, I mean, technically, I just

480
00:37:37.760 --> 00:37:39.840
can't just pick it up. You know, hasn't got a

481
00:37:39.840 --> 00:37:43.039
handle on it. But I can put my hand on it,

482
00:37:43.199 --> 00:37:46.719
I can feel it, I can get that physical sensation

483
00:37:46.920 --> 00:37:49.719
and I kind of put pressure, and I'm doing it

484
00:37:49.760 --> 00:37:55.320
now actually, And for anyone looking through the window, it

485
00:37:55.360 --> 00:37:58.559
look like I'm just fondling my knee whilst talking into

486
00:37:58.639 --> 00:38:04.639
a microphone. But then, to be fair, they can't really

487
00:38:04.719 --> 00:38:06.519
be thinking that I'm a pervert because they're the one

488
00:38:06.519 --> 00:38:09.280
looking through the window with the binocular. Isn't they sitting

489
00:38:09.280 --> 00:38:11.920
in a tree? So yeah, they had the weird ones.

490
00:38:14.119 --> 00:38:19.159
But I noticed that not all of it was uncomfortable.

491
00:38:19.440 --> 00:38:26.119
Not all of it was unpleasant. There was different sensations.

492
00:38:26.920 --> 00:38:30.480
The more I focused on the knee, I realized that

493
00:38:30.519 --> 00:38:35.960
parts of me felt fine. So part of your body

494
00:38:36.039 --> 00:38:40.119
feels fine. Maybe part of your body feels really really

495
00:38:40.159 --> 00:38:47.400
pleasant right now, you know, listening to my voice, my boring,

496
00:38:47.559 --> 00:38:55.800
squeaky voice, maybe it sets off a sense of calmness, comfort,

497
00:38:56.800 --> 00:39:00.800
especially if you listen to me regularly. Something happened. I

498
00:39:00.840 --> 00:39:04.880
don't quite know what it is, my superpower of being

499
00:39:05.760 --> 00:39:12.719
just tediously boring with all my pointless stories. Maybe I

500
00:39:12.760 --> 00:39:17.639
don't know. And it seems to have the effect of

501
00:39:17.800 --> 00:39:25.320
slowing down the mind, the thoughts, relaxing your body. And

502
00:39:25.440 --> 00:39:29.280
because there's a place I think in your mind, I

503
00:39:29.320 --> 00:39:31.000
can kind of get in touch with it if I

504
00:39:31.159 --> 00:39:35.239
close my eyes and I look up a little bit

505
00:39:36.400 --> 00:39:40.400
with my eyes closed, and there's a certain feeling that

506
00:39:41.840 --> 00:39:46.880
it's very kind of serene. It's almost like a maybe

507
00:39:46.920 --> 00:39:51.960
like a cloud of safety, or like a bubble or

508
00:39:52.000 --> 00:39:57.719
a room or a cave something where everything is left behind.

509
00:39:58.880 --> 00:40:01.199
You can just step in to this or step onto

510
00:40:01.199 --> 00:40:05.280
that cloud, and even the man with a hammer downstairs

511
00:40:05.639 --> 00:40:10.199
doesn't affect it. Things that maybe bothered you before doesn't

512
00:40:10.199 --> 00:40:13.920
seem to matter anymore when you're in that state of

513
00:40:14.159 --> 00:40:23.280
comfort and calmness, looseness. So I noticed that I kind

514
00:40:23.280 --> 00:40:26.320
of got into that zone a bit, and I started

515
00:40:26.360 --> 00:40:34.639
focusing on my knee, and I noticed I've also noticed

516
00:40:34.639 --> 00:40:36.480
that Vinnie's staring at me.

517
00:40:37.519 --> 00:40:41.320
Literally staring at me. He's looking at my knee.

518
00:40:42.480 --> 00:40:43.599
It's weird.

519
00:40:44.760 --> 00:40:48.039
He's trying to catch a fly. A fly's been tormented

520
00:40:48.079 --> 00:40:50.320
him for the last two days.

521
00:40:51.760 --> 00:40:52.440
I don't know if it's the.

522
00:40:52.440 --> 00:40:54.480
Same one, because I've got the window open, so another

523
00:40:54.519 --> 00:40:58.519
one might come in to join it, perhaps having a party.

524
00:41:01.199 --> 00:41:05.599
And I started focusing on my knee, focusing on different areas,

525
00:41:06.039 --> 00:41:11.239
realizing that it wasn't money, it was part of money,

526
00:41:12.400 --> 00:41:18.039
and even then it was different parts felt differently, had

527
00:41:18.079 --> 00:41:20.039
different physical sensations.

528
00:41:23.239 --> 00:41:24.559
So what I did is I tried.

529
00:41:24.719 --> 00:41:37.519
I decided to focus on the strongest feeling, which was unpleasant,

530
00:41:37.639 --> 00:41:40.840
the most unpleasant feeling I could focus on, and focusing

531
00:41:40.880 --> 00:41:41.199
on that.

532
00:41:42.119 --> 00:41:43.079
Just that part.

533
00:41:45.039 --> 00:41:49.280
Just I kind of had this question in my mind,

534
00:41:49.400 --> 00:41:50.000
where is it?

535
00:41:51.800 --> 00:41:52.360
Where is it?

536
00:41:56.400 --> 00:41:58.679
The whole idea like can I hold it in my

537
00:41:58.719 --> 00:42:01.800
hand or no? Well, where is it?

538
00:42:01.800 --> 00:42:02.000
Then?

539
00:42:05.079 --> 00:42:10.239
Known as we all do that all physical sensations are

540
00:42:10.280 --> 00:42:14.880
created by our brains, so we know that, so technically

541
00:42:16.360 --> 00:42:18.840
it's not coming from the knee, it's coming from the brain,

542
00:42:21.320 --> 00:42:24.800
so the brain. At the time, I didn't realize that

543
00:42:24.840 --> 00:42:30.719
the brain was in interpreting that feeling like as a

544
00:42:30.920 --> 00:42:34.960
kind of a danger signal, so therefore needed to have

545
00:42:35.079 --> 00:42:42.360
that physical sensation as a warning to me, but in reality,

546
00:42:42.440 --> 00:42:45.239
I was just meditating.

547
00:42:48.199 --> 00:42:48.400
Vinn.

548
00:42:48.400 --> 00:42:52.559
He's now farted now. I'm not surprised because he had

549
00:42:52.559 --> 00:42:56.159
a bad stomach, but that is that is something else.

550
00:42:57.639 --> 00:43:05.679
Either he's farted or someone's spraying the fields, spraying the

551
00:43:05.719 --> 00:43:08.000
crops in the local fields, because that is.

552
00:43:09.760 --> 00:43:10.000
Four.

553
00:43:13.880 --> 00:43:17.039
But it seems calm, so it's good. I just wanted

554
00:43:17.079 --> 00:43:22.199
to be better, feel feel a bit better inside. He

555
00:43:22.280 --> 00:43:26.119
seems very relaxed now, which is nice. It will be

556
00:43:26.159 --> 00:43:30.719
concerned because he's sitting on my foot. I'm focusing on

557
00:43:30.760 --> 00:43:36.360
this part of my knee, thinking okay, so I know

558
00:43:36.760 --> 00:43:44.679
that there's no reason to have that. I know that

559
00:43:45.119 --> 00:43:49.039
you know there's no there's no warning, there's no real reason,

560
00:43:49.360 --> 00:43:57.719
there's no benefit to it logically, so I'm focusing on it.

561
00:43:57.840 --> 00:43:59.159
I'm thinking, okay, where is it?

562
00:43:59.199 --> 00:43:59.360
Then?

563
00:44:01.199 --> 00:44:03.599
And I was repeating that to myself, where is it?

564
00:44:05.280 --> 00:44:09.880
Where is this feeling? Where is it?

565
00:44:10.920 --> 00:44:15.800
And something strange happened. It started to move. It started

566
00:44:15.840 --> 00:44:18.639
almost like it was trying to hide from me, which

567
00:44:18.719 --> 00:44:25.480
was weird. So I focus even more and it was

568
00:44:25.519 --> 00:44:29.159
moving again, still within my knee, but kind of moving around.

569
00:44:29.880 --> 00:44:30.880
So I followed it.

570
00:44:32.320 --> 00:44:36.920
And I kept following it, and every time I followed it,

571
00:44:36.920 --> 00:44:39.599
it's almost like it was taking me somewhere, and I

572
00:44:39.639 --> 00:44:45.199
was following it, going deeper and deeper, and I came

573
00:44:45.239 --> 00:44:53.840
to this point where it wasn't there, and my knee

574
00:44:53.880 --> 00:45:00.679
felt fine. There was no just a normal feeling in

575
00:45:00.800 --> 00:45:05.960
money just felt absolutely fine, as it normally would do.

576
00:45:09.079 --> 00:45:13.840
And I could not figure that out. It seemed so unusual.

577
00:45:18.000 --> 00:45:21.639
Why where's it gone?

578
00:45:22.079 --> 00:45:23.159
I knew I didn't need it.

579
00:45:23.239 --> 00:45:28.320
You know you don't need it, But where's it gone?

580
00:45:31.199 --> 00:45:34.519
Because as we know, it's obvious, isn't it if you

581
00:45:34.639 --> 00:45:41.199
know the cause and you realize it's not necessary anymore.

582
00:45:46.480 --> 00:45:47.280
I suppose it.

583
00:45:47.440 --> 00:45:54.840
Changes the way that you perceive those physical sensations and

584
00:45:54.880 --> 00:46:01.800
that expectancy. I do find it interesting, though, the whole

585
00:46:01.840 --> 00:46:08.079
idea of actually we expect what's come before.

586
00:46:10.480 --> 00:46:11.599
So it's kind of strange.

587
00:46:11.639 --> 00:46:18.440
I could not find that physical feeling that I was

588
00:46:18.519 --> 00:46:27.320
looking for, and I thought, for a second, I've discovered.

589
00:46:28.280 --> 00:46:33.840
I've discovered something magical, and I had a name. I

590
00:46:33.880 --> 00:46:38.480
was going to call it fine focus therapy. And by

591
00:46:38.599 --> 00:46:43.920
focusing on something really magnifying the notice, you know, the

592
00:46:44.559 --> 00:46:53.119
like I say, magnifying the magnification. Okay, in the same

593
00:46:53.159 --> 00:46:57.280
way is you know, if you was to look at anything,

594
00:46:58.079 --> 00:47:04.159
if you magnify enough, you realize there's nothing is solid.

595
00:47:06.719 --> 00:47:08.559
It's that the things that we think are solid and

596
00:47:08.599 --> 00:47:13.000
we touch, like this desk, it's solid. But if you

597
00:47:13.159 --> 00:47:16.800
magnify enough, you realize that it's not. It's made of

598
00:47:16.840 --> 00:47:21.880
molecules and there's gaps between the molecules. Doesn't mean that

599
00:47:21.920 --> 00:47:27.000
you can put a finger for it, but ultimately it isn't

600
00:47:27.039 --> 00:47:36.719
what we think it is, and that physical sensation isn't

601
00:47:36.760 --> 00:47:37.800
what I thought it was.

602
00:47:42.119 --> 00:47:45.400
And once I've realized that, it.

603
00:47:45.679 --> 00:47:52.679
Changed something in your brain where you start to realize

604
00:47:52.760 --> 00:48:03.760
that actually, instead of expecting that old feeling when I meditate,

605
00:48:06.039 --> 00:48:10.239
maybe I had this new feeling and it was kind

606
00:48:10.239 --> 00:48:14.199
of like, ah.

607
00:48:14.400 --> 00:48:15.239
That's interesting.

608
00:48:20.440 --> 00:48:22.519
And then I fell off my cushions because they were

609
00:48:22.559 --> 00:48:27.079
like sixteen high, and that's when I hurt. That's when

610
00:48:27.079 --> 00:48:34.079
I hurt my shoulder. Oh dude, no, that's not true.

611
00:48:35.119 --> 00:48:38.599
I hurt my shoulder on a shelf. I literally stood

612
00:48:38.679 --> 00:48:39.519
up and banged it.

613
00:48:39.480 --> 00:48:44.880
On a shelf. It was ridiculous.

614
00:48:45.199 --> 00:48:57.000
That was weird, but hey, it was something I was Oh,

615
00:48:57.519 --> 00:48:58.440
it's tired.

616
00:49:00.239 --> 00:49:02.000
Tired, tired, tired.

617
00:49:02.320 --> 00:49:06.599
It's nearly twelve o'clock, so I'm duing my mid morning nap,

618
00:49:06.679 --> 00:49:09.920
I think, especially as he's had me up half the

619
00:49:10.039 --> 00:49:12.199
night in and out of the garden.

620
00:49:17.360 --> 00:49:18.079
It's very good.

621
00:49:18.119 --> 00:49:22.079
He's such a good boy though, really, see it waits.

622
00:49:22.239 --> 00:49:25.360
He's so patient, and you know, I wouldn't even care

623
00:49:25.400 --> 00:49:28.159
if he had an accident indoors. It's not his fault,

624
00:49:28.760 --> 00:49:32.800
but he won't. He holds it in. He holds it in.

625
00:49:32.880 --> 00:49:40.079
He just won't do that, and he's just yeah, it's

626
00:49:40.119 --> 00:49:40.599
so good.

627
00:49:40.679 --> 00:49:41.000
Really.

628
00:49:42.320 --> 00:49:43.920
I mean, he had a couple of accidents when I

629
00:49:43.920 --> 00:49:47.719
first got him, because he got so excited that he

630
00:49:47.800 --> 00:49:50.599
kind of weed a little bit. And then another time

631
00:49:51.719 --> 00:49:53.519
he did. I didn't know why he was waiting by

632
00:49:53.559 --> 00:49:56.440
it by the door, because he was doing that as

633
00:49:56.480 --> 00:49:58.920
soon as he moved in, moved, you know, because he

634
00:49:59.599 --> 00:50:01.880
was waiting through his previous owner to come and get him.

635
00:50:01.880 --> 00:50:02.280
I guess.

636
00:50:02.960 --> 00:50:04.440
So he was waiting by the door, but I didn't

637
00:50:04.440 --> 00:50:08.440
realize he was waiting because he needed the toilet. But

638
00:50:08.559 --> 00:50:11.920
once I realized that, you know, it's kind of about.

639
00:50:13.239 --> 00:50:22.800
Getting in sync. I suppose a little bit. M Oh,

640
00:50:22.800 --> 00:50:23.679
I do need to.

641
00:50:25.280 --> 00:50:25.800
I need to have a.

642
00:50:25.800 --> 00:50:26.800
Little lie down.

643
00:50:28.719 --> 00:50:31.079
So I've not really gone into like the body scan,

644
00:50:31.239 --> 00:50:35.280
but I have in a sense of the body scan

645
00:50:35.519 --> 00:50:46.440
led me to discover a way to focus. It's like

646
00:50:46.480 --> 00:50:50.840
a different kind of focus. It's like focusing, but not

647
00:50:50.840 --> 00:50:59.440
not focusing necessarily with your thoughts, more focusing just on

648
00:50:59.800 --> 00:51:03.320
how you feel. So it's kind of almost that you take.

649
00:51:03.400 --> 00:51:06.719
You're moving away from how from your brain, from your

650
00:51:06.760 --> 00:51:15.000
mind to your body, and by accepting how your body feels,

651
00:51:15.039 --> 00:51:25.760
all the different parts, something seems to change. Our body

652
00:51:25.800 --> 00:51:27.719
scan is brilliant for.

653
00:51:27.719 --> 00:51:31.000
Well, in my opinion, not just my opinion, but.

654
00:51:30.960 --> 00:51:37.119
Brilliant for calm in the mind, for destressing the body

655
00:51:37.239 --> 00:51:44.199
and the mind, for relaxing, for helping with you know,

656
00:51:44.239 --> 00:51:52.639
things like anxiety, tension, stress, and also mindfulness is used

657
00:51:52.960 --> 00:51:59.079
to help people with chronic pain as well. So I

658
00:51:59.119 --> 00:52:01.400
went I went to this thing. I think it was

659
00:52:01.440 --> 00:52:05.519
two thousand and might have been two thousand and six,

660
00:52:06.360 --> 00:52:08.559
maybe two thousand and five, but I think it was

661
00:52:08.599 --> 00:52:09.440
two thousand and six.

662
00:52:09.840 --> 00:52:10.880
I went to a.

663
00:52:13.159 --> 00:52:19.800
It was a Buddhist meditation thing. So let me ever

664
00:52:19.840 --> 00:52:26.639
look mindfulness Buddhist. I'm just going to see what it's called,

665
00:52:26.639 --> 00:52:31.920
because I went to it. It's a training course Buddhist

666
00:52:32.000 --> 00:52:40.119
chronic pain pain meditation of course.

667
00:52:46.159 --> 00:52:47.880
Ah god, what was it called?

668
00:52:51.000 --> 00:52:55.440
Oh? I found it being a Buddhist approach to pain

669
00:52:55.719 --> 00:52:58.280
wild mind. So let's have a look because this is

670
00:52:58.280 --> 00:53:13.239
a lady that I studied with, a trained with. Uh wait,

671
00:53:13.719 --> 00:53:20.280
I can't find where is I'm just trying to find.

672
00:53:22.280 --> 00:53:22.480
Right.

673
00:53:22.559 --> 00:53:28.000
This was first published in two thousand. So video Mala

674
00:53:28.880 --> 00:53:35.079
video Maala So she founded co director of Breath Works,

675
00:53:37.239 --> 00:53:43.559
offering mindfulness based strategies for living well. And also.

676
00:53:44.239 --> 00:53:45.599
She did the.

677
00:53:57.719 --> 00:54:01.000
Yeah, it was a chronic pain. There was a name

678
00:54:01.039 --> 00:54:01.199
for it.

679
00:54:01.239 --> 00:54:03.519
I can't remember what her name was now for.

680
00:54:03.440 --> 00:54:07.199
The course, but I did it. So I did that

681
00:54:07.320 --> 00:54:10.880
two thousand and five, two thousand and six, and it

682
00:54:10.960 --> 00:54:15.119
was very very much based on the body scan, very

683
00:54:15.159 --> 00:54:22.719
much based on mindfulness and meditation, but not trying to

684
00:54:22.840 --> 00:54:27.119
control the mind, not trying to control the physical sensations,

685
00:54:27.519 --> 00:54:34.360
not trying to control the body, but acceptance, you know,

686
00:54:34.599 --> 00:54:43.480
being with how you feel and realizing that you got

687
00:54:43.559 --> 00:54:51.639
the it's not it's a feeling and when you actually

688
00:54:51.880 --> 00:54:57.559
focus on how you feel as a whole, like all

689
00:54:57.599 --> 00:55:01.800
of your body. So they're focusing on just one part

690
00:55:01.840 --> 00:55:06.079
of your body, which because if you give ninety percent

691
00:55:06.159 --> 00:55:09.320
or eighty percent or even sixty percent of your attention

692
00:55:09.920 --> 00:55:14.119
to a part of your body to physical discomfort or

693
00:55:14.239 --> 00:55:18.079
mental discomfort, you're going to feel crappy.

694
00:55:18.679 --> 00:55:18.880
You know.

695
00:55:18.960 --> 00:55:24.199
It's just this, that's just natural. But you can't focus

696
00:55:24.280 --> 00:55:27.480
on you can't focus seventy percent on one part of

697
00:55:27.480 --> 00:55:30.840
your body and also focus on the rest of your body.

698
00:55:33.119 --> 00:55:35.840
It's just you know, once you start focusing on all

699
00:55:35.880 --> 00:55:42.480
of your body and maybe moving that focus around as

700
00:55:42.519 --> 00:55:45.760
in with a body scan, moving from your your eyes

701
00:55:45.960 --> 00:55:49.800
down to maybe your jaw and your teeth, your mouth,

702
00:55:49.960 --> 00:55:56.280
your tongue, your throat, maybe your ears, the back of

703
00:55:56.320 --> 00:56:00.199
your neck, and it's moving down your body, you know,

704
00:56:00.320 --> 00:56:03.559
maybe the top of your back, the middle of your back,

705
00:56:05.599 --> 00:56:17.920
your lower back, your chest, your stomach, your shoulders, forearms, elbows,

706
00:56:18.760 --> 00:56:25.400
you know, your wrists, your hands, your fingers, your hips.

707
00:56:26.000 --> 00:56:26.599
You're green.

708
00:56:26.880 --> 00:56:32.280
You're green, I'd say green. You're groin That's what I

709
00:56:32.320 --> 00:56:39.320
was trying to say, you're green, groin your buttocks, you know,

710
00:56:39.480 --> 00:56:42.400
and then just all the way down to your feet

711
00:56:42.480 --> 00:56:43.480
and your toes.

712
00:56:45.119 --> 00:56:46.239
So yeah, I was.

713
00:56:49.000 --> 00:57:00.519
I found it fascinating because at the time then flies

714
00:57:00.559 --> 00:57:06.280
not on my foot. It's really getting excited about that fly.

715
00:57:07.800 --> 00:57:17.000
I I did have problems with my shoulder when I

716
00:57:17.039 --> 00:57:24.920
went there, but that was yeah. I mean, the shoulders

717
00:57:24.920 --> 00:57:30.559
should have healed at that point and calcium or ever

718
00:57:30.639 --> 00:57:34.119
had been I don't know. Basically, the bones were rubbing

719
00:57:34.119 --> 00:57:45.760
on each other or something. And I was gonna say,

720
00:57:47.480 --> 00:57:49.719
there's people slamming their doors. It's a lot of noise

721
00:57:49.760 --> 00:57:53.239
out here today. What I'm interested in is where's my

722
00:57:53.360 --> 00:57:58.920
phone gone? I had a phone when I came. It's disappeared,

723
00:58:00.559 --> 00:58:05.239
so it's amazing. I found it really good. The body

724
00:58:05.360 --> 00:58:11.119
scan is I started doing it in my own time

725
00:58:11.199 --> 00:58:13.719
at home because you know, once a week wasn't enough.

726
00:58:15.119 --> 00:58:21.679
I started doing it because I found it calmed your mind,

727
00:58:22.400 --> 00:58:25.840
calms your mind, and that's what I did it. That's

728
00:58:25.840 --> 00:58:29.960
what I needed at the time. But then when you

729
00:58:30.000 --> 00:58:34.639
calm your mind, you also calm your body. Your relax

730
00:58:34.719 --> 00:58:38.360
your mind, You relax your body, You relax your body.

731
00:58:38.119 --> 00:58:39.119
Your relax your mind.

732
00:58:40.639 --> 00:58:44.079
And that's something I discovered quite early on when I

733
00:58:44.119 --> 00:58:48.239
was doing free pain relief with people in two thousand

734
00:58:48.280 --> 00:58:56.079
and six. Sometimes it was just relaxing them and it

735
00:58:56.440 --> 00:59:01.559
half to the physical discomfort, if not more, just by

736
00:59:01.639 --> 00:59:11.679
simply talking them through a body scan and relaxation without

737
00:59:11.719 --> 00:59:18.199
any kind of hypnotic stuff, no suggestions, just simply relaxing

738
00:59:24.239 --> 00:59:32.400
cut that physical discomfort by at least fifty percent, and

739
00:59:32.480 --> 00:59:35.880
they were always surprised, and there was quite often now

740
00:59:36.159 --> 00:59:38.320
the whole there was an old thing that people used

741
00:59:38.320 --> 00:59:42.360
to do, and I couldn't believe it is afterwards to

742
00:59:42.480 --> 00:59:48.599
try and get it back, they'd be like, where's it gone?

743
00:59:49.840 --> 00:59:51.679
Why is it not feeling the way it did? And

744
00:59:51.719 --> 00:59:54.960
they'd be like trying physically to get a feeling back

745
00:59:55.039 --> 00:59:57.920
that was there before that they didn't want. They'd literally

746
00:59:57.960 --> 01:00:02.559
come to me to help to reduced that unpleasant feeling.

747
01:00:04.280 --> 01:00:07.719
And after listening to me, there was like trying to like, oh,

748
01:00:08.079 --> 01:00:11.559
they be moving their their limb or moving their neck

749
01:00:11.679 --> 01:00:15.159
or whatever to try and get the feeling back, Like

750
01:00:15.280 --> 01:00:21.119
why are you doing that? But I guess you know

751
01:00:21.159 --> 01:00:26.519
when it comes to when it comes you know, we

752
01:00:27.639 --> 01:00:34.559
are in the Western world kind of raised to be reliant,

753
01:00:34.760 --> 01:00:38.199
I guess on medication as I am, like we all

754
01:00:38.239 --> 01:00:44.880
are to a degree, and I think when it comes

755
01:00:44.920 --> 01:00:55.079
to these kinds of things, it's often the last the

756
01:00:55.199 --> 01:01:01.760
last thing that people do. It's the final thing, you know,

757
01:01:04.320 --> 01:01:09.360
whether it's hypnosis, whether it's some kind of talking thingy

758
01:01:09.519 --> 01:01:13.000
boring thing that I'm doing. This is generally not the

759
01:01:13.039 --> 01:01:16.440
first thing that people do to help to try and

760
01:01:16.480 --> 01:01:27.599
help themselves with that physical issue that was an issue before. Yeah,

761
01:01:27.639 --> 01:01:31.400
it's weird, but I'm the same I've had I remember

762
01:01:31.519 --> 01:01:35.320
years ago, I had someone say to me, I should

763
01:01:35.320 --> 01:01:41.400
try this, And as soon as they started talking, they like, yeah,

764
01:01:41.400 --> 01:01:42.119
you should try this.

765
01:01:42.320 --> 01:01:43.199
It's really good.

766
01:01:43.360 --> 01:01:47.960
Worked for me if some kind of alternative therapy or

767
01:01:48.000 --> 01:01:51.639
something like that or some herbal thing, and I was.

768
01:01:51.599 --> 01:01:53.440
Saying, yeah, you should try it's really good. It really

769
01:01:53.519 --> 01:01:53.880
helped me.

770
01:01:55.199 --> 01:01:58.239
I swear, as soon as they said the words you

771
01:01:58.280 --> 01:02:01.880
should try this, my brain switched off. I stopped listening

772
01:02:01.960 --> 01:02:05.960
to them. It's almost like I was I might work

773
01:02:06.039 --> 01:02:07.679
might as well. I just put my hands over my

774
01:02:07.719 --> 01:02:08.239
ears and go.

775
01:02:08.639 --> 01:02:11.760
La la la la la la la la la Na

776
01:02:11.920 --> 01:02:15.639
na na na na because I wasn't listening.

777
01:02:17.519 --> 01:02:19.440
It's the same kind of mode that I go into

778
01:02:19.480 --> 01:02:22.760
when I ask someone for directions. You know, if I'm

779
01:02:22.760 --> 01:02:25.159
in the middle of nowhere, i'd sort of if there's

780
01:02:25.159 --> 01:02:28.239
a car park, someone in there high. Sorry to disturb

781
01:02:28.280 --> 01:02:32.599
you when you can tell me where the crown and whatever,

782
01:02:32.719 --> 01:02:37.360
you know, wherever I'm looking for pub or you know,

783
01:02:37.440 --> 01:02:40.679
going back even like thirty years, like I'll be going like,

784
01:02:40.960 --> 01:02:42.639
can you tell me where this place is, where the

785
01:02:42.920 --> 01:02:47.039
local bus station is or the train station and.

786
01:02:47.000 --> 01:02:47.519
Then tell me.

787
01:02:48.320 --> 01:02:50.280
And as soon as I said, well, if you go

788
01:02:51.760 --> 01:02:55.480
and a point, and I would literally internally be going

789
01:02:55.599 --> 01:02:56.599
blah blah.

790
01:02:56.400 --> 01:02:59.840
Lah nah nah la la la la nah nah nah.

791
01:03:00.719 --> 01:03:06.760
I just wouldn't listen. But I needed that information and

792
01:03:07.159 --> 01:03:12.199
it was useful. It's useful information that can have a

793
01:03:12.800 --> 01:03:20.719
well in the moment, it's important. But I no, no, no, no, no,

794
01:03:20.920 --> 01:03:23.480
no no. I didn't even know I was doing it.

795
01:03:23.559 --> 01:03:25.079
I don't know why I was doing it. Didn't know

796
01:03:25.079 --> 01:03:28.400
why I was doing it. And I'd walk away like

797
01:03:30.000 --> 01:03:32.320
I think they sometimes they call up and say, no,

798
01:03:32.519 --> 01:03:35.079
that way, you go in the wrong way. I said, sorry,

799
01:03:36.239 --> 01:03:38.159
I get my luck when you point left, I just

800
01:03:38.239 --> 01:03:42.239
tend to go right. And he said, I wasn't pointing left.

801
01:03:42.239 --> 01:03:45.199
I was pointing the head. It's not left or right,

802
01:03:45.199 --> 01:03:46.320
it's straight ahead.

803
01:03:46.880 --> 01:03:49.599
I said, you know what I mean. No I don't,

804
01:03:51.079 --> 01:03:52.559
so yeah, it's.

805
01:03:53.840 --> 01:03:57.880
It's not always easy to reach people, as I'm not

806
01:03:57.920 --> 01:04:03.800
always being easy to reach. But sometimes with something like

807
01:04:03.840 --> 01:04:10.599
this a recording where you've just got some strange English

808
01:04:11.119 --> 01:04:18.199
weird man just babbling on, sometimes it can actually have

809
01:04:18.239 --> 01:04:22.679
an effect and you won't know why. You won't really

810
01:04:23.559 --> 01:04:27.119
may not care why, and you might have been going

811
01:04:27.280 --> 01:04:30.119
lah lah nah na as soon as I started talking.

812
01:04:32.920 --> 01:04:37.960
But then you may notice an hour at the end

813
01:04:38.000 --> 01:04:46.320
of the recording, do you feel differently? Something's changed? And

814
01:04:46.360 --> 01:04:50.480
a lot of people will probably think, like, don't understand

815
01:04:50.480 --> 01:04:53.119
what's changed? What what's happened? Why do I feel different?

816
01:04:54.480 --> 01:04:56.679
Won't give me any credit, even though the fact that

817
01:04:56.960 --> 01:05:01.039
you've been listening to me for an hour. My nn

818
01:05:01.119 --> 01:05:04.840
did that seriously my own then the most important person

819
01:05:04.880 --> 01:05:09.880
in my life. She had ostroporosis, So I went and

820
01:05:09.920 --> 01:05:13.079
did did I talked talked to her for about an

821
01:05:13.079 --> 01:05:17.880
hour to help her to to relieve that physical discomfort,

822
01:05:18.679 --> 01:05:20.519
and it was if she had a really quite bad.

823
01:05:20.559 --> 01:05:26.159
She was elderly, so my bone's basically crumbling. So at

824
01:05:26.199 --> 01:05:29.800
the end of it, she was like, oh, that feels nice.

825
01:05:29.840 --> 01:05:31.800
I can lift my arm. She can never lift her

826
01:05:31.880 --> 01:05:36.360
arm bove her head normally, but she's like I can

827
01:05:36.400 --> 01:05:42.199
lift my arm. That's weird, oh, and she said. And

828
01:05:42.239 --> 01:05:43.880
then first of all, she tries to get it back,

829
01:05:43.920 --> 01:05:46.519
of course, like you know, like she was trying to

830
01:05:46.519 --> 01:05:47.280
get the feeling back.

831
01:05:47.360 --> 01:05:48.239
What are you doing? Then?

832
01:05:49.039 --> 01:05:51.239
I don't know it, just I don't understand why where's

833
01:05:51.239 --> 01:05:54.559
it gone? I'm going to look for it now, like no,

834
01:05:54.679 --> 01:05:57.880
don't look for it. And you know what she said,

835
01:06:00.159 --> 01:06:02.320
to be in the sun. The sun must have been

836
01:06:02.320 --> 01:06:05.320
shining on my shoulders has warmed it up. That's why

837
01:06:05.320 --> 01:06:09.599
it feels better. I said. Okay, then not the last

838
01:06:09.760 --> 01:06:12.400
hour that I've spent sitting here in the kitchen with

839
01:06:12.440 --> 01:06:18.079
you talking to you with the specific aim of relieving

840
01:06:18.239 --> 01:06:22.239
that physical sensation in your shoulder and in you in

841
01:06:22.280 --> 01:06:26.079
any kind of back area, but mainly in the shoulder.

842
01:06:27.920 --> 01:06:31.280
So that had nothing to do with it. So this

843
01:06:31.400 --> 01:06:35.519
is even my men, who probably cared more for me

844
01:06:35.559 --> 01:06:37.400
than anyone ever has possibly.

845
01:06:38.559 --> 01:06:41.159
So even you know, I know how it works.

846
01:06:40.719 --> 01:06:43.920
It's it's natural to kind of look for it, like

847
01:06:44.000 --> 01:06:48.239
where is it and then to not kind of know

848
01:06:48.400 --> 01:06:51.400
why why is it gone? Where's it gone? Why is

849
01:06:51.440 --> 01:06:55.719
it gone? Why is it changed? But it's changed because

850
01:06:55.760 --> 01:07:00.719
you've decided to allow it to It's changed because use

851
01:07:01.480 --> 01:07:08.039
just by spending time listening to me. Even if you

852
01:07:08.079 --> 01:07:12.039
are internally going la la la la la la, na,

853
01:07:13.159 --> 01:07:17.480
you're still hearing what I'm saying. You're still hearing the words,

854
01:07:17.519 --> 01:07:24.760
and you're hearing the meaning behind all the words, even

855
01:07:24.800 --> 01:07:34.719
though there's banging again downstairs. So this wasn't necessarily a

856
01:07:34.760 --> 01:07:39.559
great description of the body scan. Thinking about it, I

857
01:07:39.639 --> 01:07:42.000
think I talked about myself a bit too much, maybe,

858
01:07:42.000 --> 01:07:47.480
but it's okay. Trust me, it's okay. So I'm going

859
01:07:47.559 --> 01:07:50.280
to go. Thank you for listening. Let me know how

860
01:07:50.280 --> 01:07:54.039
you get on. This might seem a bit chaotic, a

861
01:07:54.079 --> 01:07:58.440
bit weird, a bit strange. How do you feel? That

862
01:07:58.719 --> 01:08:02.800
is the tester. Do you feel more relaxed? Do you

863
01:08:02.880 --> 01:08:07.039
feel more comfortable than you did before? That's the only

864
01:08:07.079 --> 01:08:12.280
thing that matters, let me know, So thank you for listening.

865
01:08:12.360 --> 01:08:16.279
Remember to be kind to yourself because you do deserve

866
01:08:16.359 --> 01:08:20.760
to be happy, and be gentle with yourself because you

867
01:08:20.800 --> 01:08:24.720
deserve to feel safe.

868
01:08:25.119 --> 01:08:25.720
Lots of love.

869
01:08:29.199 --> 01:08:34.560
Bye.

870
01:08:35.319 --> 01:08:49.920
Relax in a more deep and meaningful way, maybe in

871
01:08:49.960 --> 01:08:55.560
a way that can not just allow you to feel

872
01:08:56.880 --> 01:09:06.119
calmer now and throughout the time we spend together here,

873
01:09:08.159 --> 01:09:13.840
not just relaxed at the end of the recording when

874
01:09:13.840 --> 01:09:20.520
it's finished and you can enjoy that sense of comfort

875
01:09:20.720 --> 01:09:35.600
and peace, but also I think it would be nice

876
01:09:35.720 --> 01:09:55.520
to have those feelings of relaxation continue for longer after

877
01:09:55.600 --> 01:10:06.199
the recording has ended, so that you can still benefit

878
01:10:09.039 --> 01:10:16.319
from listening to my voice, maybe in a few hours time,

879
01:10:18.239 --> 01:10:31.800
perhaps tomorrow, and then by listening regularly, especially if you

880
01:10:31.880 --> 01:10:36.560
find like some people do and myself as well. I

881
01:10:36.680 --> 01:10:43.439
sometimes I find one particular recording that really resonates with me,

882
01:10:47.800 --> 01:10:50.159
and I just listen to it over and over again

883
01:10:52.439 --> 01:11:05.479
every morning, every evening. There was this recording from We're

884
01:11:05.479 --> 01:11:11.239
going back to about nineteen ninety nine. It wasn't hypnosis,

885
01:11:11.319 --> 01:11:16.640
but it was a guided visualizations. It kind of was hypnosis, really,

886
01:11:19.079 --> 01:11:24.279
and I managed to find it again and it still

887
01:11:24.359 --> 01:11:29.960
has the same effect on me. And part of it

888
01:11:30.119 --> 01:11:44.840
was the person's voice relaxed me, just felt so peaceful,

889
01:11:46.960 --> 01:11:53.479
and I'd look forward to listening to her in the

890
01:11:53.520 --> 01:12:04.239
morning and in the evening. And I knew before even

891
01:12:05.000 --> 01:12:13.439
pressing the play button that since I've done that pressed

892
01:12:13.479 --> 01:12:22.039
the play button. This is in the days of CD

893
01:12:22.239 --> 01:12:30.880
players pressed the play button. In fact, it might have

894
01:12:30.960 --> 01:12:35.319
even been a tape tape recorder. I'd lie down on

895
01:12:35.359 --> 01:12:48.199
the bed and then even without necessarily listening to her

896
01:12:48.399 --> 01:13:01.359
words because I had them memorized. Really, it was as

897
01:13:01.359 --> 01:13:12.039
if my body knew exactly what to do, and the

898
01:13:12.239 --> 01:13:34.239
muscles just almost went into automatic relaxation, and I remember

899
01:13:34.359 --> 01:13:38.680
my mind would slow down.

900
01:13:44.319 --> 01:13:44.720
Now.

901
01:13:46.680 --> 01:13:53.359
Now, I was listening to this recording in the early

902
01:13:53.479 --> 01:14:01.319
days of learning hypnosis, and long before I ever made

903
01:14:01.840 --> 01:14:09.159
any videos or audio recordings myself, because I didn't start

904
01:14:09.239 --> 01:14:23.000
doing that till two thousand and six, I knew, I

905
01:14:23.119 --> 01:14:36.600
knew how helpful I found being able to just let go,

906
01:14:39.640 --> 01:14:45.000
to have that trust in the person that I'm listening to,

907
01:14:52.680 --> 01:14:59.520
knowing that it's going to be just as relaxing, if

908
01:15:00.600 --> 01:15:09.840
if not more so. Each time you hear my voice,

909
01:15:10.159 --> 01:15:21.800
you may feel the same. Some people have been listening

910
01:15:21.800 --> 01:15:35.760
to me for over a decade, maybe not solidly, obviously

911
01:15:35.800 --> 01:15:42.239
not twenty four hours a day, but maybe people come back.

912
01:15:44.079 --> 01:15:59.159
Some people maybe listen every day. And something that I

913
01:15:59.199 --> 01:16:15.199
do which you may not realize by listening is when

914
01:16:15.479 --> 01:16:31.000
I record these recordings. Now, for example, I also am

915
01:16:31.239 --> 01:16:45.039
affected by the words that I say. So if I

916
01:16:45.039 --> 01:16:52.399
said to you focus on your feet. Notice your feet relaxing.

917
01:16:55.920 --> 01:17:03.800
I will be focusing on my feet. I will be

918
01:17:03.920 --> 01:17:22.000
noticing my feet relaxing. If I said, focus on your hands,

919
01:17:24.800 --> 01:17:34.319
and maybe notice the difference between each hand. Perhaps notice

920
01:17:34.439 --> 01:17:40.520
the the air in the room, the temperature of the room.

921
01:17:42.359 --> 01:17:52.800
On the backs of your hands. You may start to

922
01:17:53.359 --> 01:18:01.439
notice what almost feels like a very light breeze, even

923
01:18:01.479 --> 01:18:05.720
though there may not be any type of breeze at

924
01:18:05.720 --> 01:18:18.720
all where you are right now. And as you become

925
01:18:19.359 --> 01:18:33.760
aware of your hands, I'm also aware of how relaxed

926
01:18:34.039 --> 01:18:40.000
my hands our feeling.

927
01:18:41.439 --> 01:18:51.359
Now.

928
01:18:56.439 --> 01:19:02.279
And when it comes to potential deep drifting off to sleep,

929
01:19:03.359 --> 01:19:15.960
which may be the reason you're listening, I also feel

930
01:19:16.119 --> 01:19:30.319
drowsy when I make these recordings. I also notice my

931
01:19:30.640 --> 01:19:46.880
mind drifting. In fact, at times I've actually fallen asleep

932
01:19:52.520 --> 01:20:07.039
without even noticing, and then I carry on talking. It's

933
01:20:07.039 --> 01:20:16.079
only when I listen back to do the editing I

934
01:20:16.239 --> 01:20:25.520
hear snoring and I think I don't remember snoring. I

935
01:20:25.560 --> 01:20:36.439
remember talking. This snoring was a pig turned up. That's

936
01:20:36.439 --> 01:20:43.920
why I sound like when I snare and I get

937
01:20:43.960 --> 01:20:57.960
really into the whole experience. I don't know how you feel,

938
01:21:04.159 --> 01:21:14.720
how relaxed you feel in your feet, how relaxed you

939
01:21:14.880 --> 01:21:44.239
feel in your hands. I have noticed more and more.

940
01:21:42.039 --> 01:21:43.159
That the more.

941
01:21:43.039 --> 01:22:01.279
Relaxed, deeper level of comfort you feel, the easier breathing becomes.

942
01:22:07.840 --> 01:22:24.520
It's almost like that additional muscle relaxation. So this allows

943
01:22:24.560 --> 01:22:55.640
you to breathe easier without necessarily focusing on your breath, however,

944
01:22:55.880 --> 01:23:24.680
being able to notice the ease in which you breathe

945
01:23:24.880 --> 01:24:14.720
so naturally. You breathe so very easily and smoothly. Whenever

946
01:24:14.840 --> 01:24:33.159
I imagine my breathing improving, when I've got my eyes closed,

947
01:24:39.159 --> 01:25:00.199
I tend to visualize a beautiful field with trees and flowers,

948
01:25:00.239 --> 01:25:32.720
seen all that life giving oxygen. It feels nice too,

949
01:25:34.319 --> 01:26:03.479
if nothing else, just taking some time away from everything,

950
01:26:04.560 --> 01:26:37.119
enjoying that feeling of peace, serenity with a joyful heart.

951
01:27:02.479 --> 01:27:28.000
Time seems to just drip by, so very slowly, relaxed,

952
01:27:33.880 --> 01:28:13.000
so deeply peaceful, completely unattached to any thoughts whatsoever in

953
01:28:13.199 --> 01:29:17.600
this moment, completely free, noticing that your mind has slowed down.

954
01:29:25.840 --> 01:30:12.560
Slowed down because nothing really requires your attention. You can

955
01:30:12.800 --> 01:30:28.960
enjoy the physical sensations of allowing the stress to rip

956
01:30:29.680 --> 01:30:43.600
out of your body, to appear out of every part

957
01:30:49.479 --> 01:31:13.520
of your body and being released from your brain in

958
01:31:14.039 --> 01:31:49.479
your mind, slowly but surely. The muscles in your legs

959
01:32:04.840 --> 01:32:35.560
relax res so very deeply, RELs.

960
01:32:40.039 --> 01:32:41.640
So deeply.

961
01:32:58.880 --> 01:33:06.079
In the feel feelings, the pleasant feelings in your arms

962
01:33:07.960 --> 01:33:38.560
and shoulders, deepening each part of your body further and

963
01:33:39.199 --> 01:34:11.960
deeper and deeper, noticine, the feelings in the back of

964
01:34:12.000 --> 01:35:14.399
your neck, feelings in your wrists, muscles, in front of

965
01:35:14.479 --> 01:36:08.199
your body, I all say, feeling peaceful deeply, there's a

966
01:36:08.359 --> 01:36:33.680
sense of peace spreads through your very core.

967
01:36:48.640 --> 01:36:50.199
Even when you.

968
01:36:53.079 --> 01:37:18.000
Focus on your mind, her mind becomes eve and slower,

969
01:37:33.760 --> 01:38:53.439
even deeper, relaxing, so very slow, your stomach peace for

970
01:38:53.800 --> 01:39:40.560
in you's stomach, your back. Notice, Notice how relaxed you'd

971
01:39:40.760 --> 01:39:53.239
now fear in the hole of your back.

972
01:40:18.279 --> 01:40:19.479
In spy.

973
01:40:23.159 --> 01:40:27.920
From your brain all the way down the middle of

974
01:40:27.960 --> 01:40:47.600
your back, sending and receiving millions of messages every day,

975
01:40:50.680 --> 01:41:15.239
deep coomfort, increasing.

976
01:41:06.399 --> 01:41:08.079
Deep than ries.

977
01:41:38.319 --> 01:42:13.399
You melegs, spreading those signals down a spine or cord

978
01:42:17.800 --> 01:42:36.680
into air every part of your body, your shins and

979
01:42:36.800 --> 01:43:31.359
your calf muscles, your elbows, Feelings of peace and tranquility

980
01:43:32.319 --> 01:43:46.439
spreading through your body, tips of your toes, to your eyes,

981
01:43:50.720 --> 01:43:57.760
your fingers, all the way to your lower back.

982
01:44:09.319 --> 01:44:10.199
Un I think.

983
01:44:12.359 --> 01:45:23.479
Rea, thinker peace, drifting, mind just wandering away, happy to

984
01:45:23.760 --> 01:46:03.880
let go, let go completely, let go, mhm so tranquil,

985
01:46:28.039 --> 01:46:34.880
the whole body enjoying a sense of.

986
01:46:59.520 --> 01:46:59.840
Listening.

987
01:47:00.199 --> 01:47:06.079
Yeh he nore.

988
01:48:14.159 --> 01:49:00.239
Peace four en joy the space, this space.

989
01:49:02.800 --> 01:49:30.079
Of peace and safety.

990
01:49:30.920 --> 01:49:32.319
So firy.

991
01:49:35.000 --> 01:51:33.960
Fary relaxed, letting go. Maybe we can just focus on

992
01:51:34.079 --> 01:52:08.680
the different parts of your body, just to notice a.

993
01:52:08.920 --> 01:52:11.119
Forehead in your eyes.

994
01:52:43.680 --> 01:52:46.279
You two.

995
01:52:49.920 --> 01:53:29.560
Say, lose, noticing in the sense of complete freedom, absolute

996
01:53:30.000 --> 01:54:31.840
freedom brif rifa.

997
01:54:43.119 --> 01:54:43.920
Hee's for.

998
01:54:46.000 --> 01:55:28.039
Energy peace to breathe such easier.

999
01:56:08.880 --> 01:56:09.239
Loose.

1000
01:56:30.479 --> 01:56:45.439
You may have or may not have noticed your mind drifting,

1001
01:57:19.880 --> 01:57:44.199
peaceful move ay even more deeply in the direction of

1002
01:57:49.359 --> 01:59:51.600
total blissful, peaceless, for peace, terrest, total peace. Come, so calm,

1003
02:00:03.319 --> 02:00:04.000
let him.

1004
02:00:03.880 --> 02:00:46.760
Go, peace with mind.

1005
02:00:40.680 --> 02:01:44.920
Rexed forty, So relaxed, so relaxed. Your body feels almost invisible,

1006
02:02:00.159 --> 02:03:19.439
so the very relaxed. I'm peaceful, so peace relax Licka,

1007
02:03:20.560 --> 02:03:26.800
and you could start to notice that you are feeling

1008
02:03:27.159 --> 02:03:38.439
more relaxed, even though I've not purposely focused your mind

1009
02:03:39.359 --> 02:03:47.119
upon that sense of physical comfort that is growing within you,

1010
02:03:47.760 --> 02:03:56.199
throughout your body, and your mind starts to slow down,

1011
02:04:01.119 --> 02:04:08.359
and that could be almost in recognition of I guess

1012
02:04:08.720 --> 02:04:21.239
my speech not being particularly fast and things just generally

1013
02:04:22.880 --> 02:04:33.920
feel calmer. Just by listening to my voice, you give

1014
02:04:34.000 --> 02:04:40.920
yourself an opportunity to take a break from the day,

1015
02:04:43.039 --> 02:04:50.560
take a break from your life as it is, and

1016
02:04:50.680 --> 02:04:58.439
to give yourself a rest, giving yourself permission to take

1017
02:04:58.520 --> 02:05:04.079
some time off, and to allow your body to relax

1018
02:05:05.760 --> 02:05:14.960
and allow your mind to slow down, which in turn

1019
02:05:16.319 --> 02:05:21.359
releases the tension and he stresses that you had in

1020
02:05:21.399 --> 02:05:31.279
your body. It's almost as if the parts of your

1021
02:05:31.279 --> 02:05:43.319
body just open up, allowing the negativity out and at

1022
02:05:43.359 --> 02:05:52.279
the same time replacing that negativity with positive heathing energy

1023
02:05:54.720 --> 02:05:59.319
which then fills your body up and your mind to

1024
02:06:00.920 --> 02:06:19.359
also starts to appreciate those feelings of increasing confidence, an

1025
02:06:19.439 --> 02:06:36.560
almost uplifting feeling, positive healing, an energy that spreads through

1026
02:06:36.560 --> 02:06:47.279
your body like a wave of comfort, and all this

1027
02:06:47.600 --> 02:06:59.600
comes and just allowing yourself a few minutes, maybe half

1028
02:06:59.640 --> 02:07:03.560
an hour, however long you want it to be, to

1029
02:07:03.880 --> 02:07:17.720
just rest and allow your mind and your body to

1030
02:07:17.800 --> 02:07:34.880
almost reset itself to the settings of comfort and relaxation. Calmness,

1031
02:07:38.680 --> 02:07:48.079
which allows more room for feelings of pleasure and happiness

1032
02:07:52.079 --> 02:08:01.159
to move around your body and into your mind, almost

1033
02:08:01.720 --> 02:08:06.319
as if your mind and your body are sinking together,

1034
02:08:10.560 --> 02:08:20.319
almost mirroring each other with that growing positivity and calmness,

1035
02:08:25.319 --> 02:08:32.560
and it feels nice. It really does feel nice to

1036
02:08:32.720 --> 02:08:38.479
know that you are the one that has allowed yourself

1037
02:08:41.880 --> 02:08:54.119
to feel more comfort and to experience more of this

1038
02:08:55.880 --> 02:09:11.359
deep relaxation spreading throughout your body. And as I focus

1039
02:09:12.640 --> 02:09:18.600
on each part of your body, you can notice that

1040
02:09:18.600 --> 02:09:35.680
that part becomes even more relaxed just by focusing on it.

1041
02:09:35.680 --> 02:09:45.359
It becomes even more calm and comfortable just by focusing.

1042
02:09:49.399 --> 02:09:55.600
And as I move down your body, starting at your head,

1043
02:09:57.840 --> 02:10:04.560
the parts that you've already focused on or continue to

1044
02:10:04.720 --> 02:10:12.399
relax deeply and those parts that we've not yet focused

1045
02:10:12.439 --> 02:10:25.840
on or just automatically release any remain intention in anticipation

1046
02:10:26.199 --> 02:10:39.199
of even more comfort about to come. Now, I'm going

1047
02:10:39.279 --> 02:10:46.199
to start by focusing on your forehead. Just being aware

1048
02:10:46.520 --> 02:10:55.119
of the feelings of your forehead and any background sounds

1049
02:10:56.880 --> 02:11:01.800
like mister Herbert the Pigeon can just allow you to

1050
02:11:01.920 --> 02:11:09.199
feel even more relaxed. Just means you're in the moment

1051
02:11:12.279 --> 02:11:19.720
This isn't this isn't a sterile environment. This is the world.

1052
02:11:21.079 --> 02:11:27.159
I live in the countryside, so there's lots of nature

1053
02:11:27.640 --> 02:11:38.199
sounds around. So as you focus on your forehead, just

1054
02:11:38.399 --> 02:11:48.479
notice how it becomes even more relaxed as you focus

1055
02:11:48.479 --> 02:11:57.239
only on my voice and that part of your body.

1056
02:11:58.159 --> 02:12:03.800
Moving down to your eye, Yes, focusing on your eyes,

1057
02:12:05.920 --> 02:12:17.479
noticing how your eyelids feel so heavy yet so light

1058
02:12:18.479 --> 02:12:24.720
at the same time, and all the muscles around your

1059
02:12:24.760 --> 02:12:37.239
eyes relaxing completely. Moving your focus down to your mouth,

1060
02:12:39.079 --> 02:12:46.119
your lips, your tongue, your teeth, and your gumbs, the

1061
02:12:46.319 --> 02:13:00.880
whole of your mouth relaxing, calm and loose. As you

1062
02:13:01.039 --> 02:13:09.000
focus now on your jaw, not just the part of

1063
02:13:09.039 --> 02:13:13.720
your jaw near your mouth and your chin, but all

1064
02:13:13.760 --> 02:13:18.359
the way up the size of your face, to your ears,

1065
02:13:20.520 --> 02:13:48.600
the hole of your jaw, feeding more relaxed, calm. Focusing

1066
02:13:48.800 --> 02:13:54.439
on your neck, the front of your neck and your throat,

1067
02:13:56.640 --> 02:14:07.439
relaxing and lose and calm. The sides of your neck,

1068
02:14:09.479 --> 02:14:16.760
the right and left side of your neck, relax and

1069
02:14:17.960 --> 02:14:31.600
loose and calm. And now the back of your neck.

1070
02:14:34.880 --> 02:14:44.920
Focusing on the back of your neck, letting go of

1071
02:14:45.079 --> 02:14:52.000
any tension that may have been there before, and enjoying

1072
02:14:52.319 --> 02:15:05.359
that sense of increasing comfort and release that you can

1073
02:15:05.399 --> 02:15:16.239
experience in the back of your neck, moving down.

1074
02:15:16.359 --> 02:15:17.279
Your back.

1075
02:15:19.359 --> 02:15:24.119
And moving either side of your spine right from the

1076
02:15:24.199 --> 02:15:24.720
top of.

1077
02:15:24.640 --> 02:15:25.439
Your back.

1078
02:15:27.079 --> 02:15:29.079
All the way down.

1079
02:15:29.319 --> 02:15:41.760
To the bottom of your back down to your lower back,

1080
02:15:46.800 --> 02:15:53.880
and as you move up and down your spine, you

1081
02:15:53.920 --> 02:16:01.720
can feel the muscles either side of your spine relaxing

1082
02:16:01.760 --> 02:16:15.159
even more. And as those muscles relax, that sense of

1083
02:16:15.399 --> 02:16:26.119
comfort starts to spread outwards from your spine into both

1084
02:16:26.279 --> 02:16:33.879
sides of your back, the top of your back, the middle,

1085
02:16:34.000 --> 02:16:42.520
and your lower back. And as you scan gently and

1086
02:16:43.040 --> 02:16:50.000
slowly up and down your back, there's the muscles in

1087
02:16:50.120 --> 02:16:59.440
the top of your back relax and become looser. The

1088
02:16:59.559 --> 02:17:05.600
muscle in the middle of your back also seem to

1089
02:17:05.840 --> 02:17:15.040
just almost divide from each other, separating and almost melting,

1090
02:17:20.799 --> 02:17:26.799
and in your lower back it seems to be an

1091
02:17:26.840 --> 02:17:41.079
extra special feeling of comfort. The spreads into your hips,

1092
02:17:43.319 --> 02:17:51.280
so down your lower back, into your hips, into the

1093
02:17:51.319 --> 02:18:00.120
area where your cosicks are, and into your buttocks, and

1094
02:18:00.200 --> 02:18:09.440
the wise muscles that spread from your lower back into

1095
02:18:09.479 --> 02:18:23.079
your hip area start to melt, start to really let go.

1096
02:18:29.479 --> 02:18:34.520
I don't even nowhere about to focus on your shoulders.

1097
02:18:36.239 --> 02:18:43.399
Your back and your spine will continue to let go,

1098
02:18:46.280 --> 02:19:02.000
continue to relax so calmly. And as you focus on

1099
02:19:02.040 --> 02:19:15.000
your shoulders, you may notice that they're already feeling really loose,

1100
02:19:19.799 --> 02:19:46.239
They're already feeding, calm and feeling. Those muscles then move

1101
02:19:46.600 --> 02:20:02.440
from your neck into your shoulders. Feel so soft and gentle,

1102
02:20:06.520 --> 02:20:35.440
so smooth and calm, and the feeling in your shoulders

1103
02:20:35.479 --> 02:20:44.000
seems to spread deep into your shoulders, that sense of relaxation,

1104
02:20:45.200 --> 02:20:56.680
not just traveling deeply into your muscles, but also relaxing

1105
02:20:59.520 --> 02:21:08.799
the bone us and move it all away to underneath

1106
02:21:08.840 --> 02:21:17.319
your arms, relaxing a whole area between the tops of

1107
02:21:17.399 --> 02:21:25.879
your shoulders and underneath your arms healing.

1108
02:21:31.280 --> 02:21:32.040
You feel so.

1109
02:21:33.879 --> 02:21:47.959
Relaxed and comfortable in your shoulders, which sends that deep

1110
02:21:48.799 --> 02:22:07.399
healing message into your arms. Yh and you may feel

1111
02:22:09.159 --> 02:22:14.200
almost as if your arms are not even there, because

1112
02:22:14.319 --> 02:22:58.000
they're so relaxed, so deeply relaxed, so so calm, so loose,

1113
02:23:05.360 --> 02:23:18.559
not feeling spreading all the way down your arms two elbows,

1114
02:23:20.360 --> 02:23:48.479
including your elbows circumforts spreads or away into wrists, your

1115
02:23:48.719 --> 02:24:03.920
forearments and your wrists feeling so heavy, yet at the

1116
02:24:03.959 --> 02:24:44.159
same time sunlight and gentle fut sive.

1117
02:24:46.559 --> 02:24:48.040
Now on.

1118
02:24:50.239 --> 02:25:43.760
Your hands, my hands, so peaceful in your hands, the

1119
02:25:44.200 --> 02:26:07.319
sense of real peace. It just seems to I feel

1120
02:26:09.559 --> 02:27:13.719
so familiar when your hands relax deeply. Is your things

1121
02:27:18.440 --> 02:28:23.399
A thing is sidles you thin it tips, Moving your

1122
02:28:23.440 --> 02:28:53.040
attention to the front of your body, so comfortable, Moving

1123
02:28:53.319 --> 02:30:17.799
your focus to your legs, A muscles.

1124
02:30:19.319 --> 02:30:38.200
In your thighs, your knees.

1125
02:30:41.840 --> 02:31:19.239
So relaxed, a calf muscles, and just shins co pusy,

1126
02:31:19.479 --> 02:33:40.200
the four feathing your feet. So peaceful, so calm, so peaceful,

1127
02:33:47.280 --> 02:34:25.239
so calm, so peaceful, cyclm.

1128
02:34:28.680 --> 02:34:42.600
So peace, f ra sin.

1129
02:34:47.639 --> 02:35:06.879
Peace for s come, allowing that deep relaxation to spread

1130
02:35:07.120 --> 02:35:39.639
your chest, in your stomach, letting go of everything. So

1131
02:35:39.639 --> 02:35:50.120
I'm gonna start counting down now, from twenty down to one.

1132
02:35:51.920 --> 02:35:55.159
You can imagine in a way it's like just walking

1133
02:35:55.239 --> 02:36:01.120
down some steps and each step or twenty steps, and

1134
02:36:01.200 --> 02:36:11.639
each step represents a level of comfort, each step represents

1135
02:36:14.159 --> 02:36:26.639
a deepening of that comfort, and the firvies you walk

1136
02:36:26.719 --> 02:36:32.520
down those steps that a deeper and more relaxed you feel.

1137
02:36:39.159 --> 02:39:13.959
So starting with number twenty twenty nineteen eighteen seventeen sixte

1138
02:40:29.559 --> 02:48:38.799
eight four fourteen too well five eight nine eight seven

1139
02:49:21.520 --> 02:52:51.399
us six five four.

1140
02:55:01.520 --> 02:56:29.159
One.

1141
02:57:18.760 --> 02:57:20.239
And now.

1142
02:57:23.799 --> 02:57:36.520
As you focus on your eyes, we're gonna count down

1143
02:57:36.879 --> 02:57:52.680
from ten douts one, focusing just on your eyes, your eyelids,

1144
02:57:53.079 --> 02:58:00.360
the muscles around your eyes, your eyeballs, and so as

1145
02:58:01.799 --> 02:58:18.840
our whole area that makes up your eye. And as

1146
02:58:18.879 --> 02:58:27.280
we count down from ten down to one, whilst focus

1147
02:58:27.399 --> 02:58:42.399
in on your eyes, you'll become twice is relaxed with

1148
02:58:42.760 --> 02:58:55.840
each number counting down that you may find the all

1149
02:58:55.879 --> 02:59:02.040
you want to do is just ift off to sleep.

1150
02:59:05.040 --> 02:59:11.680
And if that's what you want, then just allow yourself

1151
02:59:11.760 --> 02:59:26.440
to do that. Now, focusing on your eyes, I'm going

1152
02:59:26.520 --> 02:59:36.639
to begin counting down from ten down to one right now,

1153
02:59:45.040 --> 03:02:39.959
ten nine eight seven say.

1154
03:03:43.959 --> 03:04:55.840
Five four.

1155
03:05:49.799 --> 03:10:06.040
Ee two.

1156
03:08:42.840 --> 03:09:01.920
One two, count and down from ten to one ten

1157
03:09:03.840 --> 03:09:33.079
nine eight seven six five four three two one. And

1158
03:09:33.200 --> 03:09:36.600
maybe that was a bit too quick in order to relax.

1159
03:09:37.799 --> 03:09:42.040
Maybe it's a bit too fast for you to notice

1160
03:09:42.280 --> 03:09:50.399
the calming of your body, maybe even a little bit

1161
03:09:50.399 --> 03:09:54.520
of pressure there, like you're counting down from ten to one.

1162
03:09:54.639 --> 03:09:56.040
Would you expect me to do?

1163
03:09:56.319 --> 03:09:56.639
Man?

1164
03:09:57.440 --> 03:10:02.040
Expect me to stick gold floppy? Just because you're counting down.

1165
03:10:07.600 --> 03:10:10.879
We can try it again, but this time I go

1166
03:10:11.079 --> 03:10:18.479
this lower. This time, as you focus on the whole

1167
03:10:18.520 --> 03:10:24.799
of your body before we focus on your legs. Just

1168
03:10:25.040 --> 03:10:35.040
notice how your body does start to feel more relaxed

1169
03:10:39.799 --> 03:11:54.840
with every number that I count down ten nine, eight, seven, six, five, four, three,

1170
03:11:55.200 --> 03:12:32.959
two one, And just notice how how you feel generally,

1171
03:12:33.360 --> 03:12:47.680
how your body feels. It's not necessarily even about counting

1172
03:12:47.799 --> 03:12:55.079
down from ten to one. It's that space that you have,

1173
03:12:56.239 --> 03:13:14.760
that space between being active physically or mentally to just

1174
03:13:19.440 --> 03:13:24.639
sitting or lying down, just being there, not doing anything,

1175
03:13:24.799 --> 03:13:31.479
not saying anything, nor needing to think about anything. So

1176
03:13:32.120 --> 03:13:35.159
it opens up a space, you know, a bit of

1177
03:13:35.200 --> 03:13:36.319
a space.

1178
03:13:36.840 --> 03:13:37.440
A gap.

1179
03:13:43.559 --> 03:13:47.120
And the more I came down from ten to one,

1180
03:13:48.239 --> 03:13:56.399
the bigger that gap becomes. So there's that gap of calmness,

1181
03:13:57.760 --> 03:14:13.920
of comfort, relaxation. It's a nice feeling, and it moves

1182
03:14:15.000 --> 03:14:30.120
those stresses or discomforts physically or emotionally, moves them away.

1183
03:14:31.680 --> 03:14:33.159
Allows you.

1184
03:14:35.360 --> 03:14:35.959
To just.

1185
03:14:38.840 --> 03:14:45.600
Slow down. Someone to count again from ten down to one,

1186
03:14:46.000 --> 03:14:56.239
and notice that gap widening, the gap, And as it widens,

1187
03:14:56.280 --> 03:15:02.360
it's almost like the stress and tension falls into the

1188
03:15:02.440 --> 03:16:24.079
gap and gives you that distance that space now ten nine, eight, seven, six, five, four.

1189
03:16:41.920 --> 03:17:26.520
Three two.

1190
03:17:17.159 --> 03:17:28.040
One.

1191
03:17:29.319 --> 03:17:33.360
How does your body feel.

1192
03:17:35.319 --> 03:17:46.120
Now?

1193
03:17:48.200 --> 03:18:03.479
Can you notice do you feeling calmer? You're feeling more

1194
03:18:03.920 --> 03:18:31.399
relaxed as we now focus on your legs, just your legs.

1195
03:18:47.280 --> 03:19:07.479
We're just gonna start with focusing on your thighs. Of course,

1196
03:19:07.559 --> 03:19:12.440
it's not the most exciting thing to be doing, because

1197
03:19:15.879 --> 03:19:18.600
I'm sure, like most of your body is not a

1198
03:19:18.680 --> 03:19:31.120
lot going on right now. Just focusing on the whole

1199
03:19:31.200 --> 03:19:37.639
of your thighs, the tops of your thighs, the sides

1200
03:19:37.760 --> 03:19:44.799
of your thighs, the bottoms of your thighs, your outer thighs,

1201
03:19:44.840 --> 03:19:49.799
and your inner thighs, basically the whole of your thigh

1202
03:19:49.879 --> 03:19:58.680
that leads into your hip and it goes down to

1203
03:19:58.840 --> 03:20:12.879
your knee joints. Now, this is a big area. It's

1204
03:20:12.920 --> 03:20:18.440
a very heavy area. It's very strong, probably the strongest

1205
03:20:19.399 --> 03:20:32.639
muscles in your body or in your thighs. But I

1206
03:20:32.639 --> 03:20:41.040
don't think we perhaps give enough attention to our thighs.

1207
03:20:46.879 --> 03:20:57.680
Perhaps we don't acknowledge how important our thighs are to

1208
03:20:57.840 --> 03:21:18.479
our lives, how much they actually do for us all

1209
03:21:18.559 --> 03:21:20.479
for our lives.

1210
03:21:26.520 --> 03:21:27.680
And it may.

1211
03:21:27.639 --> 03:21:32.920
Seem to sound really weird, but I think that all

1212
03:21:33.040 --> 03:21:40.719
of our body parts, especially our thighs, need some TLC,

1213
03:21:43.920 --> 03:21:45.600
a bit of love shown.

1214
03:21:46.239 --> 03:21:46.719
A bit of.

1215
03:21:53.239 --> 03:22:05.280
Acknowledgement. I thank you gratitude for what our thighs do

1216
03:22:05.479 --> 03:22:17.319
for us. And I know this may sound a bit strange.

1217
03:22:17.760 --> 03:22:20.799
Maybe you think, why am I surely how I should

1218
03:22:20.799 --> 03:22:25.680
be out in the garden hugging a tree or something. Well,

1219
03:22:29.840 --> 03:22:31.920
it's hard to set a microphone.

1220
03:22:31.440 --> 03:22:32.239
Up on a tree.

1221
03:22:33.159 --> 03:22:35.399
That's why I'm doing this indoors. Otherwise I would be

1222
03:22:35.440 --> 03:22:39.200
outside hugging a tree. Now I can't see the television

1223
03:22:39.200 --> 03:22:47.920
from the tree. If you move down to your knees

1224
03:22:49.680 --> 03:22:57.680
getting such an important part. And I think we don't

1225
03:22:57.719 --> 03:23:05.639
necessarily I speak for myself here, I don't necessarily appreciate

1226
03:23:07.360 --> 03:23:12.479
all that my knees do for me until I have

1227
03:23:12.559 --> 03:23:15.959
a problem with my knee. It's occasionally, if I ever

1228
03:23:17.559 --> 03:23:21.559
maybe i'll pash it or it's aching for some reason.

1229
03:23:23.239 --> 03:23:29.479
It's then that I realize how much it does. You know,

1230
03:23:29.520 --> 03:23:35.520
the benefit of being able to use my legs without

1231
03:23:37.239 --> 03:23:44.520
any kind of physical discomfort is a beautiful thing that's

1232
03:23:44.719 --> 03:23:53.120
possibly not appreciated until it's temporarily removed. You know, that's comfort,

1233
03:23:57.200 --> 03:24:01.879
But as you focus on your knees, regardless of how

1234
03:24:01.879 --> 03:24:09.440
your knees feel, you can have that sense of gratitude

1235
03:24:10.920 --> 03:24:13.639
and love to your knees for all that they do

1236
03:24:13.719 --> 03:24:26.760
for you, and you can still have that attention on

1237
03:24:26.840 --> 03:24:33.079
your thighs and maybe notice how your thighs feel. Maybe

1238
03:24:33.360 --> 03:24:50.760
you've noticed that they are relaxing more deeply as you

1239
03:24:50.920 --> 03:24:56.280
focus now on the bottoms of your legs, your shins

1240
03:24:57.000 --> 03:25:02.719
and your calf muscles and the bones between your knees

1241
03:25:03.440 --> 03:25:11.200
and your feet incorporate, and of course your ankles so important.

1242
03:25:16.840 --> 03:25:21.639
Anyone that's had even like the slightest sprain of an

1243
03:25:21.680 --> 03:25:29.840
ankle knows how how much we take our ankles for granted.

1244
03:25:35.680 --> 03:25:37.719
And it's kind of strange in a way when you

1245
03:25:37.760 --> 03:25:43.399
think that. You know, logically, our wrists are a lot

1246
03:25:43.520 --> 03:25:48.399
thinner than the rest of our arms, which is okay,

1247
03:25:48.479 --> 03:25:52.159
it doesn't I can't see any problem with that because

1248
03:25:52.200 --> 03:25:58.280
we're just picking stuff up. But our ankles so much

1249
03:25:58.520 --> 03:26:08.159
thinner than the rest of our legs, and from a

1250
03:26:08.239 --> 03:26:13.120
physics perspective or logical even it doesn't really make sense

1251
03:26:14.440 --> 03:26:21.840
that all this weight would ultimately be resting on your

1252
03:26:21.879 --> 03:26:36.920
ankles then leading to your feet. That thin area, thin bone. Yeah,

1253
03:26:37.000 --> 03:26:42.719
it does so much great work. Supports us, supports our

1254
03:26:42.760 --> 03:26:54.600
body for a lifetime, helps us to balance, It helps

1255
03:26:54.600 --> 03:27:07.280
you to get around and be mobile. And there's the

1256
03:27:07.360 --> 03:27:15.520
calf muscles. Of course, when I was younger, I couldn't

1257
03:27:15.520 --> 03:27:18.520
see the point in calf muscles. It didn't seem to

1258
03:27:18.559 --> 03:27:24.479
do anything. Okay, if I walked around on tiptoes, then

1259
03:27:24.680 --> 03:27:28.399
my calf muscles get some work. But of course that's

1260
03:27:28.479 --> 03:27:32.600
not true. The calf muscles are being used whenever we

1261
03:27:32.920 --> 03:27:46.520
use our legs and your shins there to protect your

1262
03:27:46.559 --> 03:27:55.600
lower legs, shaped in a way, almost as a protector

1263
03:27:56.040 --> 03:28:10.799
for the bone, leading of course to your ankles and

1264
03:28:10.879 --> 03:28:17.840
your feet. But we're not going to focus on your feet.

1265
03:28:17.879 --> 03:28:22.280
We're just going to focus on the legs. I realize,

1266
03:28:24.319 --> 03:28:28.239
but now that I've mentioned your feet, it probably focuses

1267
03:28:28.479 --> 03:28:31.600
on them anyway, So maybe I should focus on your

1268
03:28:31.600 --> 03:28:40.159
feet a little bit. You can have them in your awareness,

1269
03:28:40.200 --> 03:28:43.959
the same as you have your thighs in your awareness.

1270
03:28:44.719 --> 03:28:48.680
Even though we haven't been focusing on your thighs a

1271
03:28:48.760 --> 03:28:59.840
few minutes, we've been focusing on your ankles, there's still

1272
03:28:59.840 --> 03:29:14.719
that ye sensation of comfort in your thighs, and this

1273
03:29:14.959 --> 03:29:24.239
that movement of energy because the thighs hold lots of

1274
03:29:24.239 --> 03:29:30.479
different sensations. Of course, there's the muscles, the big straw

1275
03:29:30.639 --> 03:29:42.680
muscles that we have in our thighs. But the skin

1276
03:29:44.559 --> 03:29:49.040
on the outside of the thighs, as in the outside

1277
03:29:49.079 --> 03:29:58.479
of all of our body, can be very sensitive, sensitive

1278
03:29:58.639 --> 03:30:11.920
to the touch, sensitive to temperature. And inside your thighs

1279
03:30:14.120 --> 03:30:18.959
the bones, there's the muscle, there's the blood, vessels, the

1280
03:30:19.079 --> 03:30:25.040
ar trees, it's all this stuff that's inside your thighs.

1281
03:30:28.920 --> 03:30:32.120
And I guess sometimes it'd be nice if you could

1282
03:30:32.120 --> 03:30:37.520
actually put your fingers inside your thighs and a message,

1283
03:30:39.879 --> 03:30:43.440
so you can message on the outside, of course, but

1284
03:30:43.520 --> 03:30:46.639
to be able to get deep into the muscles, and

1285
03:30:46.719 --> 03:30:51.840
to be able to just message inside your thighs, message

1286
03:30:51.879 --> 03:31:00.760
in the bones of your leg, massage in all the veins,

1287
03:31:00.799 --> 03:31:11.040
and just gently healing your thighs, and you could move

1288
03:31:11.200 --> 03:31:18.639
down message and inside your knees, just message in those bones,

1289
03:31:19.600 --> 03:31:26.680
but with healing fingertips, spreading that healing energy deep into

1290
03:31:26.719 --> 03:31:36.200
the joints of your knees. Of course, there's the back

1291
03:31:36.399 --> 03:31:41.360
of your your knee, you know, the inside crease where

1292
03:31:41.399 --> 03:31:48.840
your knee is it's a very sensitive area. Very it

1293
03:31:48.879 --> 03:31:52.879
feels very nice when you stroke it. That might be

1294
03:31:52.879 --> 03:31:56.959
because it's an area that's not really touched very often.

1295
03:31:58.879 --> 03:32:05.799
It's almost like a hidden part, that crease in your legs.

1296
03:32:05.840 --> 03:32:12.920
It's almost it's like a part that has a sensitivity,

1297
03:32:13.000 --> 03:32:23.520
which is a little bit different. Of course, it's protected

1298
03:32:23.559 --> 03:32:34.920
by your legs. So you can imagine putting your fingers

1299
03:32:34.920 --> 03:32:44.360
into that crease in your legs, that fold in between

1300
03:32:44.399 --> 03:32:49.479
your legs. You can just message with your fingertips. Imagine

1301
03:32:49.520 --> 03:33:00.559
your fingertips going inside, massage in the muscle tissue you

1302
03:33:00.639 --> 03:33:07.120
can cause field the bones of your knees healing through

1303
03:33:07.159 --> 03:33:19.879
your fingertips, and then as you go down to your

1304
03:33:19.920 --> 03:33:22.600
calf muscles, and that's the part I'd like to be

1305
03:33:22.639 --> 03:33:29.040
able to really put my fingertips deep inside my calf muscles,

1306
03:33:30.479 --> 03:33:40.280
massage in every single tissue of that muscle, healing every part,

1307
03:33:46.239 --> 03:33:52.360
and then doing the same for my shins, massage in

1308
03:33:52.479 --> 03:34:00.120
and gently stroking the bones, gently stroking them, healing in

1309
03:34:00.159 --> 03:34:07.319
a loving way, because they deserve to be treated as

1310
03:34:07.399 --> 03:34:11.440
the precious bones that they are. Because our legs are

1311
03:34:11.479 --> 03:34:15.280
so precious as in all the other parts of our body.

1312
03:34:17.760 --> 03:34:31.639
The more precious of any jure on the planet. When

1313
03:34:31.680 --> 03:34:43.239
you start to think about your legs in this way,

1314
03:34:44.040 --> 03:34:50.760
it can change your perspective. It might sound a bit

1315
03:34:53.840 --> 03:34:58.120
a bit silly to start with the idea of having

1316
03:34:58.959 --> 03:35:05.920
love for you legs, show an appreciation for your thighs,

1317
03:35:08.639 --> 03:35:13.120
wanting to be able to put your hands in your thighs,

1318
03:35:15.239 --> 03:35:21.680
massage the muscles and the bones, and to get your

1319
03:35:21.719 --> 03:35:30.879
fingers deep in there, releasing all tension, just to show.

1320
03:35:32.120 --> 03:35:33.479
How much you care.

1321
03:35:36.520 --> 03:35:41.680
About your legs, how much you care for what your

1322
03:35:41.760 --> 03:35:51.440
legs do for you regularly, your knees, your calves, your ankles,

1323
03:35:55.719 --> 03:36:03.520
the strength of your ankles, considering how thin they are

1324
03:36:03.559 --> 03:36:07.479
compared to the rest of your legs, especially your thighs,

1325
03:36:11.120 --> 03:36:22.799
yet they're so strong, so flexible, absolutely amazing things. Your

1326
03:36:22.879 --> 03:36:32.639
ankles are truly a gift because of what they do

1327
03:36:32.719 --> 03:36:44.520
for you, supporting all that weight, regardless of how what

1328
03:36:44.680 --> 03:36:50.639
weight you are, even if you only ate stone, there's

1329
03:36:50.680 --> 03:36:57.440
still a lot of weight for these little ankles. Now,

1330
03:36:57.479 --> 03:37:01.600
I'm a lot heavier than et stone h double down,

1331
03:37:05.079 --> 03:37:14.000
Yet my ankles support my body all the time, or

1332
03:37:14.040 --> 03:37:16.959
they do give off a sigh of relief when I

1333
03:37:17.079 --> 03:37:25.760
sit down. As you've got my whole legs, do my

1334
03:37:25.920 --> 03:37:31.120
feet feet also go my toes clap.

1335
03:37:32.319 --> 03:37:48.000
We're so happy.

1336
03:37:52.840 --> 03:38:03.239
Your legs really are amazing. And I know that talking

1337
03:38:03.280 --> 03:38:09.920
about your legs is probably possibly among the most most

1338
03:38:10.040 --> 03:38:17.760
boring things you've ever heard anyone say. Possibly or boring

1339
03:38:17.879 --> 03:38:26.040
or not, everything I said is true. Your legs are amazing.

1340
03:38:34.959 --> 03:38:46.079
Your legs deserve not just respect, they deserve to relax.

1341
03:38:47.440 --> 03:38:47.840
Deeply.

1342
03:38:55.120 --> 03:39:00.120
They deserve to take some time out of the day

1343
03:39:00.639 --> 03:39:22.639
to just let go completely. Your legs.

1344
03:39:26.879 --> 03:39:29.399
Really can relax.

1345
03:39:37.000 --> 03:39:41.159
And because the legs are so such a most you know,

1346
03:39:41.399 --> 03:39:47.360
very important part of your body. When you relax your legs,

1347
03:39:47.399 --> 03:39:54.680
the rest of your body also naturally follows in that

1348
03:39:58.360 --> 03:40:09.239
journey of comfort. I can feel it in my hips.

1349
03:40:10.600 --> 03:40:17.200
My hips feel really loose, and also.

1350
03:40:17.040 --> 03:40:18.159
My lwer back as well.

1351
03:40:20.200 --> 03:40:25.920
My lower back really feels it feels stretched, even though

1352
03:40:25.959 --> 03:40:29.600
I'm just sitting in a chair and there's no stretching

1353
03:40:32.319 --> 03:40:35.479
as far as I'm aware that I'm doing. It's almost

1354
03:40:35.520 --> 03:40:39.319
as if the muscles are just relaxed so much that

1355
03:40:39.440 --> 03:40:47.079
there is a natural stretch as the tension has reduced

1356
03:40:47.920 --> 03:41:06.559
a lot. And I'm now going to count down from

1357
03:41:07.159 --> 03:41:16.200
ten down to one, and you can continue to fill

1358
03:41:18.000 --> 03:41:19.799
wonderfully relaxed.

1359
03:41:23.000 --> 03:41:30.799
Ten nine eight.

1360
03:41:34.159 --> 03:42:14.280
Seven, six, five four three two one relax. So I'm

1361
03:42:14.319 --> 03:42:18.319
just going to count down from fire down to one.

1362
03:42:19.040 --> 03:42:23.719
And as a countdown, if you just focus on the numbers,

1363
03:42:25.280 --> 03:42:33.399
just the numbers counting down, and notice how you feel

1364
03:42:35.959 --> 03:42:41.280
in this moment as you hear the numbers counting down,

1365
03:42:41.600 --> 03:42:54.159
knowing that those numbers counting down represent you feeling calmer,

1366
03:42:55.479 --> 03:43:01.440
not just in your body, but also in your mind.

1367
03:43:03.680 --> 03:43:08.079
I just notice how you feel. There's nothing to do,

1368
03:43:09.040 --> 03:43:16.520
there's nothing to say, there's nothing to think about, starting

1369
03:43:17.239 --> 03:43:57.920
with number five four three two.

1370
03:43:55.000 --> 03:44:03.799
One.

1371
03:44:04.680 --> 03:44:16.559
And as you notice the gradual letting go that the

1372
03:44:16.680 --> 03:44:24.360
tension in your body, you may also begin to notice

1373
03:44:24.440 --> 03:44:32.959
and be aware of how your mind is starting to

1374
03:44:33.000 --> 03:44:39.639
slow down. This is just a natural thing that happens.

1375
03:44:42.200 --> 03:44:47.440
It's not really a special procedure. It's just natural because

1376
03:44:47.479 --> 03:44:53.399
as your body relaxes, your mind also starts to relax.

1377
03:44:54.959 --> 03:44:58.639
And the more your mind relaxes, the more your body relaxes.

1378
03:44:58.760 --> 03:45:09.040
It's just a continue this circle of relaxation. And there

1379
03:45:09.079 --> 03:45:17.360
is that calmness that comes from relative quietness. You know,

1380
03:45:17.479 --> 03:45:24.520
even even if there's background sounds either your side online,

1381
03:45:24.760 --> 03:45:30.760
it's still going to be quite calm. You know, you

1382
03:45:30.760 --> 03:45:36.000
haven't got the television on, there's no music in the background,

1383
03:45:36.079 --> 03:45:38.799
unless you're listening to the recorded with music. Of course,

1384
03:45:43.639 --> 03:45:45.760
you're very likely not going to be sitting in a

1385
03:45:45.879 --> 03:45:49.040
room with other people. Of course you might be, but

1386
03:45:50.319 --> 03:45:53.639
generally it's more ideal if you can do this on

1387
03:45:53.680 --> 03:46:05.040
your own, so no distractions, and when you stop thinking

1388
03:46:05.079 --> 03:46:22.280
about stuff, relaxation automatically rises, a sense of comfort starts

1389
03:46:22.280 --> 03:46:31.120
to grow, and without trying to build it up into

1390
03:46:31.159 --> 03:46:45.600
something fantastical or something magical, this is just a natural process,

1391
03:46:45.600 --> 03:46:56.520
something that's easy to accomplish. In fact, it's almost the

1392
03:46:56.799 --> 03:47:03.559
sense of relaxing completely happens really when you put no

1393
03:47:03.719 --> 03:47:08.319
effort into it. It's not something that you can really force.

1394
03:47:10.920 --> 03:47:20.319
It's something that happens naturally. And part of the process

1395
03:47:20.680 --> 03:47:32.079
of this recording and others is simply two allow you

1396
03:47:34.280 --> 03:47:45.200
to take advantage of this space. This time, it's just

1397
03:47:49.319 --> 03:47:59.799
let go to just be here, to be in tune

1398
03:48:00.559 --> 03:48:12.680
with how you feel, yet with the intention of wanting

1399
03:48:12.959 --> 03:48:25.079
to relax deeply and maybe even to fall asleep, depending

1400
03:48:25.280 --> 03:48:31.600
on what it is that you wish for. Yourself in

1401
03:48:31.639 --> 03:48:47.879
this moment. As we know, relaxing is the majority of

1402
03:48:47.920 --> 03:48:52.680
the process of falling asleep. The actual falling asleep part

1403
03:48:52.719 --> 03:49:00.959
is the tiny bit at the end. The deeper relaxed

1404
03:49:01.280 --> 03:49:23.399
you become, the easier you find yourself drifting. You can also,

1405
03:49:23.600 --> 03:49:33.719
if you choose, stay focused on my voice and really

1406
03:49:34.159 --> 03:50:08.040
enjoy the process, gradually relaxing each muscle in your body

1407
03:50:08.920 --> 03:50:38.120
effortlessly and just observing the sensation of letting go completely.

1408
03:50:44.079 --> 03:50:50.840
This time, I'm going to count from six down to one,

1409
03:50:53.000 --> 03:51:02.159
and you can notice your mind calming down more with

1410
03:51:02.559 --> 03:51:16.280
each number that you hear me say, naturally, feeling calm

1411
03:51:16.719 --> 03:54:15.479
and slow and peaceful. Six, five, four, three two one,

1412
03:54:16.040 --> 03:54:26.079
being aware of how your mind has slowed right down,

1413
03:54:28.879 --> 03:54:52.239
sinking deeply into relaxation. And as you focus on your mind,

1414
03:54:52.559 --> 03:55:05.079
you may notice that there was some thoughts still there,

1415
03:55:05.079 --> 03:55:14.680
maybe some stubborn thoughts that for some reason perhaps need

1416
03:55:14.719 --> 03:55:29.959
your attention. So what you can do is send love

1417
03:55:30.159 --> 03:55:37.799
to those thoughts. Sprinkle those thoughts.

1418
03:55:41.120 --> 03:55:41.920
With love.

1419
03:55:43.399 --> 03:55:48.760
Like all petals from a flower. Just sprinkle it over them,

1420
03:55:49.079 --> 03:55:56.319
petals filled with love towards those thoughts, to let those

1421
03:55:56.440 --> 03:56:03.920
thoughts know that you abandon a number, You just need them,

1422
03:56:05.120 --> 03:56:17.680
You require them to just calm down, slow down, quiet down.

1423
03:56:20.719 --> 03:56:21.280
For now.

1424
03:56:29.000 --> 03:56:34.000
So as you focus on those remaining thoughts as we

1425
03:56:34.200 --> 03:56:39.440
count down this time from seven down to one. With

1426
03:56:39.559 --> 03:56:55.040
each number, just imagine sprinkling those flower petals of love, kindness,

1427
03:56:55.040 --> 03:57:06.959
gratitude over those thoughts, which will allow them to just

1428
03:57:08.319 --> 03:57:23.399
melt away and relax deeply. With every number, those thoughts

1429
03:57:23.479 --> 03:58:32.239
will become more and more relaxed, starting with number seven, six, five, four,

1430
03:58:58.040 --> 04:00:19.399
three one. And as you now notice how relaxed you're

1431
04:00:19.600 --> 04:00:39.360
feeling in your body, we're going to focus on your hands,

1432
04:00:45.159 --> 04:00:51.520
because the more relaxed your hands are, the more relaxed

1433
04:00:51.680 --> 04:00:54.159
your body and mind are.

1434
04:01:09.079 --> 04:01:09.760
And there's.

1435
04:01:11.200 --> 04:01:21.399
You focus on your hands and your fingers. There's nothing

1436
04:01:21.879 --> 04:01:26.680
needed to be done. There's no clenching of fists or

1437
04:01:27.680 --> 04:01:39.120
dancing the fingers or anything like that. It's just noticing

1438
04:01:39.959 --> 04:02:07.559
and focusing on your hands, noticing how they feel. Because

1439
04:02:07.680 --> 04:02:19.040
the more relaxed your hands feel, the calmer your mind feels,

1440
04:02:20.879 --> 04:02:34.959
and the more comfort you feel throughout your body. And

1441
04:02:35.719 --> 04:03:09.040
you may have already noticed your mind is starting to

1442
04:03:09.399 --> 04:03:37.000
dress like sense just on your hands and fingers, allowing

1443
04:03:37.639 --> 04:03:52.040
them to experience a real deepening of that relaxation in

1444
04:03:52.159 --> 04:04:10.319
your hands and fingers, more and more relaxed with each

1445
04:04:10.559 --> 04:04:30.840
number from eight down to one. You can almost feel

1446
04:04:31.280 --> 04:04:46.559
that healing and relaxing energy spreading into your hands and fingers, becoming.

1447
04:04:50.440 --> 04:04:52.040
Year and more.

1448
04:04:53.959 --> 04:05:10.760
Relaxing with each number. Ye hear going down eight down

1449
04:05:11.520 --> 04:09:25.719
to one, drifting, drifting again starting with number eight, seven, six, five, four, three,

1450
04:09:27.239 --> 04:09:36.719
just being here now, nothing to think about, nothing to do,

1451
04:09:38.159 --> 04:09:52.120
nothing to say, and everything just feels calmer. And this

1452
04:09:52.360 --> 04:10:00.079
is your natural state of being. This is how you

1453
04:10:00.079 --> 04:10:06.520
you just normally feel when you take away all that

1454
04:10:06.959 --> 04:10:14.360
other stuff that we add, you know, things like stress

1455
04:10:14.479 --> 04:10:30.959
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1456
04:10:33.120 --> 04:10:36.440
You take that away, which is what we do.

1457
04:10:37.000 --> 04:10:38.319
What we do now.

1458
04:10:44.319 --> 04:10:55.600
You're left with a real sense of peacefulness which comes

1459
04:10:55.719 --> 04:11:05.079
to you very quickly, because ultimately it's just a feeling,

1460
04:11:09.440 --> 04:11:17.840
a feeling of comfort, almost as if you've gone inside

1461
04:11:17.879 --> 04:11:30.079
yourself and you've found a special place where everything is peaceful,

1462
04:11:33.000 --> 04:11:38.479
a place where you can feel relaxed and your natural

1463
04:11:40.520 --> 04:11:46.879
sense of comfort, a place where you can be you,

1464
04:11:51.559 --> 04:11:58.559
where you can accept yourself for who you are, a

1465
04:11:58.680 --> 04:12:05.200
place where you're not trying to please anybody else ever,

1466
04:12:09.200 --> 04:12:17.799
a place where you can actually not just love yourself,

1467
04:12:17.879 --> 04:12:23.360
but in some ways more importantly, you can like yourself

1468
04:12:25.840 --> 04:12:43.200
appreciate who you are. That sense of gratitude is in

1469
04:12:43.239 --> 04:12:53.760
the air all around you, and that's also a place

1470
04:12:53.959 --> 04:13:04.200
where you can actually feel the healing energy soaking into

1471
04:13:04.200 --> 04:13:21.639
your body. Healing energy soaking into your body, and that

1472
04:13:21.879 --> 04:13:32.159
healing energy spreads through your veins, traveling to each and

1473
04:13:32.440 --> 04:13:43.319
every single part of your body, and you start to

1474
04:13:43.440 --> 04:13:51.000
realize that actually that healing energy, it's not just entered

1475
04:13:51.040 --> 04:14:02.600
into your brain, it's become part of your brain, and

1476
04:14:02.719 --> 04:14:14.639
that spinal fluid is now mixed with healing energy, not

1477
04:14:14.840 --> 04:14:22.840
just allowing you to feel so much more relaxed and

1478
04:14:23.079 --> 04:14:35.600
healthy in this moment, but also you start to realize

1479
04:14:35.799 --> 04:14:45.760
to actually, what's happening now with that heathing, relaxing energy

1480
04:14:46.680 --> 04:14:58.680
spreading through your body, it's actually changing your life. It's

1481
04:14:58.719 --> 04:15:03.600
actually change in the way you're going to feel, not

1482
04:15:03.840 --> 04:15:11.239
just now, but tomorrow and the next day. As your

1483
04:15:11.360 --> 04:15:19.479
health improves, not just your physical health but your mental health.

1484
04:15:23.360 --> 04:15:28.559
Things that used to bother you in the past for

1485
04:15:28.719 --> 04:15:34.719
some reason, no longer have the effect that they used

1486
04:15:34.799 --> 04:15:49.079
to because something has changed deep within you. Maybe things

1487
04:15:49.360 --> 04:15:59.040
that used to cause you to feel anger no longer

1488
04:15:59.360 --> 04:16:09.079
have that power to control you the way they seem

1489
04:16:09.200 --> 04:16:18.079
to be able to before. As you realize that you're

1490
04:16:18.159 --> 04:16:31.239
the one who decides what affects you, you're the one

1491
04:16:31.479 --> 04:16:42.000
who decides to feel relaxed and calm when you choose

1492
04:16:45.479 --> 04:17:00.079
to enjoy noticing these natural developments of healing continuing to

1493
04:17:00.159 --> 04:17:14.600
grow and improve your life day by day, including of course,

1494
04:17:14.680 --> 04:17:27.440
your ability to relax so much easier and sleep in.

1495
04:17:32.000 --> 04:17:37.719
It's the most natural thing in the world to you

1496
04:17:42.200 --> 04:17:48.239
because fell in a sleep is something that you've done

1497
04:17:48.799 --> 04:17:56.600
so many times in your life, and you know that

1498
04:17:56.680 --> 04:18:01.959
you were born, as we all were, with the ability

1499
04:18:03.520 --> 04:18:16.840
to fall asleep naturally. We're born with that ability to

1500
04:18:17.280 --> 04:18:31.319
just drift off into a deep, healing sleep. Even when

1501
04:18:31.399 --> 04:18:36.120
we're kids, sometimes will fall asleep and we don't even

1502
04:18:36.200 --> 04:18:42.200
want to try to take us stay awake. Maybe it's

1503
04:18:42.280 --> 04:18:46.719
a birthday in the morning, or it's Christmas or holiday

1504
04:18:46.879 --> 04:18:49.319
or something we look forward to. We don't want to

1505
04:18:49.319 --> 04:18:54.479
go to sleep. But the more we want to stay awake,

1506
04:18:56.680 --> 04:18:58.639
the more we just start.

1507
04:18:58.360 --> 04:18:59.280
To drift.

1508
04:19:03.079 --> 04:19:07.079
And the more you fight drifting. The more you try

1509
04:19:07.159 --> 04:19:12.079
to stop yourself and drift in a safe the deeper

1510
04:19:12.239 --> 04:19:23.840
and stronger that drifting becomes. Because we're born not just

1511
04:19:24.000 --> 04:19:30.760
with the need to relax deeply and to naturally fall asleep,

1512
04:19:33.959 --> 04:19:47.280
but it's our birthright, it's part of our DNA, and

1513
04:19:47.520 --> 04:19:53.159
sometimes as we get older in life, perhaps at times

1514
04:19:53.879 --> 04:20:07.920
we have forgotten relaxing completely. It's not only a wonderfully

1515
04:20:08.280 --> 04:20:32.319
pleasant experience, it's also really easy. It's very very easy

1516
04:20:33.639 --> 04:20:37.520
to let go, because that's all it is.

1517
04:20:37.559 --> 04:20:38.079
It's just.

1518
04:20:41.520 --> 04:20:53.000
Deciding to let go. And when you press the play

1519
04:20:53.079 --> 04:21:03.360
button on my recordings, you have given permission for my

1520
04:21:03.559 --> 04:21:11.680
voice to relax you. When you press that play button,

1521
04:21:12.680 --> 04:21:21.079
you have given me permission for my words to effect

1522
04:21:23.600 --> 04:21:35.520
you in a positive, only a positive way, opening up

1523
04:21:40.639 --> 04:21:59.120
your mind two useful and healing suggestions that can have

1524
04:22:03.440 --> 04:22:11.120
such an amazing effect on how you feel right now,

1525
04:22:15.639 --> 04:22:25.479
as well as those changes that continue long after the

1526
04:22:25.600 --> 04:22:36.840
recording ends. Those changes within you to continue to flourish

1527
04:22:37.120 --> 04:22:51.719
and grow, transforming your life in a positive, beautiful way,

1528
04:22:54.799 --> 04:23:01.920
allowing you to move forward in your life in the

1529
04:23:01.959 --> 04:23:19.239
direction that you choose for yourself. And this feeling, this

1530
04:23:19.479 --> 04:23:35.159
feeling that you can experience of safety, comfort, calmness. This

1531
04:23:35.360 --> 04:23:49.040
feels so nice. It's such a healthy place to be,

1532
04:23:56.879 --> 04:24:10.680
and that positivity grows within you each and every day.

1533
04:24:13.760 --> 04:24:23.559
Moving forward, you're going to find that you're more relaxed

1534
04:24:25.879 --> 04:24:38.280
physically and in your mind is more relaxed. And it's

1535
04:24:38.319 --> 04:24:43.879
not that you're thinking slower. It's just that your mind

1536
04:24:43.959 --> 04:24:55.840
will be less clogged up with unnecessary negativity because from

1537
04:24:55.920 --> 04:25:06.200
now on, your mind rejects negativity. From now on, you're

1538
04:25:06.239 --> 04:25:17.120
going to start noticing when negativity arises, and you can

1539
04:25:17.239 --> 04:25:31.239
just say stop, stop, and that negativity will turn around

1540
04:25:31.799 --> 04:25:51.200
and leave you alone. Stop and that negativity will disappear.

1541
04:25:59.319 --> 04:26:05.840
And as you notice that you feel way more relaxed

1542
04:26:07.239 --> 04:26:22.639
than you probably expected, you can now congratulate yourself because

1543
04:26:22.799 --> 04:26:29.200
you're the person that has done this. You are the

1544
04:26:29.319 --> 04:26:35.120
one that has opened your mind up to the simple facts.

1545
04:26:38.479 --> 04:26:43.559
You can feel more relaxed in your body and in

1546
04:26:43.639 --> 04:26:56.159
your mind. You've opened your mind up to the birthright of.

1547
04:26:56.040 --> 04:26:57.120
Being able to just.

1548
04:27:00.200 --> 04:27:14.600
Sleep easily when you choose. And that's a nice feeling.

1549
04:27:16.159 --> 04:27:24.440
Don't you think it feels nice? Doesn't it to feel

1550
04:27:25.879 --> 04:27:31.360
calm full? That healing energy is spreading through your body

1551
04:27:32.479 --> 04:27:44.920
and your mind, to spend time a special place where

1552
04:27:47.840 --> 04:27:59.639
negativity can no longer enter. Negativity is bad.

1553
04:28:00.040 --> 04:28:01.479
Yeah, it's bad.

1554
04:28:02.879 --> 04:28:09.680
It's not allowed Entryue doesn't it doesn't. This doesn't deserve

1555
04:28:09.760 --> 04:28:17.399
to be here. It doesn't belong here. Negativity has no

1556
04:28:17.600 --> 04:28:32.799
place in your life, which makes room for more comfort,

1557
04:28:34.719 --> 04:29:03.559
more heathing, more relaxation, more peace. It feels nice, doesn't.

1558
04:29:03.239 --> 04:29:05.280
It, Just.

1559
04:29:08.680 --> 04:29:09.639
To let go.

1560
04:29:13.000 --> 04:29:34.360
Everything. I'm gonna count down now from twenty down to one.

1561
04:29:35.079 --> 04:29:41.600
He can continue to relax. If you choose, you can

1562
04:29:44.760 --> 04:29:55.280
drift to sleep. With every number you hear me say,

1563
04:29:59.559 --> 04:30:07.000
you can fill twice as relaxed, or if you choose,

1564
04:30:07.079 --> 04:31:14.920
you can fill twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1565
04:31:24.000 --> 04:32:22.959
thirteen to welve eleven, ten, nine, eight, seven, six.

1566
04:32:30.959 --> 04:32:38.479
Five war.

1567
04:33:11.799 --> 04:33:21.639
This is your time to just take a break, your

1568
04:33:21.759 --> 04:33:32.520
time to relax, to allow your mind to slow down,

1569
04:33:41.159 --> 04:33:55.240
to give yourself a permission to take a break from everything.

1570
04:34:00.040 --> 04:34:02.240
And you, you're the only person.

1571
04:34:02.599 --> 04:34:04.479
That can make that decision.

1572
04:34:07.319 --> 04:34:08.040
You're the only.

1573
04:34:07.959 --> 04:34:16.080
Person that can actually tell your mind to just relax,

1574
04:34:24.200 --> 04:34:39.959
to just take some time off so that you can

1575
04:34:40.599 --> 04:34:46.080
focus on your body getting in touch with how you

1576
04:34:46.159 --> 04:35:03.080
feel physically, and in the process of this Boddy scan,

1577
04:35:03.479 --> 04:35:14.040
where you focus on different parts of your body, those

1578
04:35:14.240 --> 04:35:21.439
parts that you focus on and observe, even though you're

1579
04:35:21.479 --> 04:35:30.360
not purposely requesting those parts of your body to relax,

1580
04:35:32.560 --> 04:35:38.959
it's kind of expected. You expect when you listen to

1581
04:35:39.080 --> 04:35:51.799
my voice to feel more relaxed naturally, because when you're

1582
04:35:51.799 --> 04:36:02.080
listening to me, your attention is focused on my words,

1583
04:36:06.959 --> 04:36:17.919
and as my words guide you to focus on those

1584
04:36:18.119 --> 04:36:36.240
parts of your body, your focus increases, which actually calms

1585
04:36:36.400 --> 04:36:56.520
your mind. And when you wind calms down, your body relaxes.

1586
04:37:04.000 --> 04:37:05.360
And when your body.

1587
04:37:08.720 --> 04:37:28.720
Calms down, your mind relaxes. And even though have not

1588
04:37:29.000 --> 04:37:38.840
really started to focus on your body, you can already

1589
04:37:40.520 --> 04:37:54.000
feel that healing energy spreading through your body, pushing out

1590
04:37:57.439 --> 04:38:07.959
stress and tension, heathing all the parts of your body,

1591
04:38:09.880 --> 04:38:17.599
including your skin, your bones, your blood, all of your

1592
04:38:17.639 --> 04:38:23.479
warnings inside your body, all of the muscles, all of

1593
04:38:23.560 --> 04:38:33.279
the fact of everything. Every hair on your body is

1594
04:38:33.479 --> 04:38:50.200
filled without healing energy. And when your brain fills without

1595
04:38:50.400 --> 04:39:04.360
healing energy, feed in the comforts of relaxation.

1596
04:39:07.319 --> 04:39:18.200
Increases deeply increases.

1597
04:39:23.720 --> 04:39:37.439
In a way that your mind starts to feel perhaps

1598
04:39:37.680 --> 04:39:39.479
it rousing.

1599
04:39:44.240 --> 04:39:54.639
Because it's not needed, and it may start to drive

1600
04:40:03.560 --> 04:40:10.439
if that's what's needed. So if you're listening to this

1601
04:40:12.319 --> 04:40:16.599
and what you need is deeply relaxation, that's what you get.

1602
04:40:18.720 --> 04:40:20.360
If what you need is.

1603
04:40:21.880 --> 04:40:28.840
To fall asleep naturally and easily, that your mind drifts,

1604
04:40:31.400 --> 04:40:32.639
that's also.

1605
04:40:33.759 --> 04:40:34.680
Or whatever.

1606
04:40:40.080 --> 04:40:47.799
Accursed. By pressing that play button on the podcast and

1607
04:40:48.119 --> 04:40:52.159
listening to me a gear permission.

1608
04:40:53.599 --> 04:40:55.159
Your body and your mind.

1609
04:40:58.200 --> 04:41:05.279
In fact, you give the command.

1610
04:41:06.319 --> 04:41:17.200
To your body in your mind to direct deeply and

1611
04:41:17.360 --> 04:41:23.200
to drift off to sleep if that's what he wants,

1612
04:41:26.479 --> 04:41:38.959
w need. And as I focus on the different parts

1613
04:41:39.439 --> 04:41:49.360
of your body, you may start to just drift.

1614
04:41:53.439 --> 04:41:56.720
And then you come back again to hear.

1615
04:41:56.680 --> 04:42:01.880
Me talking and focusing on that different parts of your body,

1616
04:42:07.639 --> 04:42:16.959
you may find yourself drifting, but you don't realize.

1617
04:42:16.400 --> 04:42:17.439
You're drifting.

1618
04:42:18.799 --> 04:42:20.279
Until you stop drifting.

1619
04:42:22.599 --> 04:42:25.680
You're alert again to my voice.

1620
04:42:27.439 --> 04:42:32.759
You said, what a different parts of your body starts

1621
04:42:32.959 --> 04:42:34.880
to relax in dim.

1622
04:42:39.080 --> 04:42:40.759
Because that drifting.

1623
04:42:42.080 --> 04:42:44.479
Is basically you already.

1624
04:42:46.319 --> 04:42:47.520
In the sleep side.

1625
04:42:54.080 --> 04:42:59.240
And the more you drift, the longer you drest, the

1626
04:42:59.400 --> 04:43:00.360
longer do that.

1627
04:43:03.639 --> 04:43:15.720
Eventually that drifting continues into sleep, and that's the last

1628
04:43:15.840 --> 04:43:25.040
you remember until you wake up in your own time

1629
04:43:26.400 --> 04:43:26.759
when you.

1630
04:43:27.040 --> 04:43:30.159
Experience my amount of sleep.

1631
04:43:30.759 --> 04:43:40.400
Year, because when you do and need to want to sleep, its.

1632
04:43:42.759 --> 04:44:09.240
Extremely pleasant, so relaxing, so deep sleep feels so nice.

1633
04:44:11.119 --> 04:44:13.200
To relaxin.

1634
04:44:14.159 --> 04:44:16.319
The one putty in mind.

1635
04:44:20.639 --> 04:44:28.799
As you feel that he is spreading through it. Relaxity

1636
04:44:28.959 --> 04:44:37.599
is so deeply. Relaxin is so.

1637
04:44:39.720 --> 04:44:40.840
So deeply.

1638
04:44:50.000 --> 04:44:52.240
You start to focus.

1639
04:44:53.639 --> 04:44:54.520
On your eyes.

1640
04:45:02.400 --> 04:45:07.000
You down to you Joel.

1641
04:45:14.880 --> 04:45:16.680
Now you make.

1642
04:45:24.159 --> 04:45:25.040
Assure this.

1643
04:45:39.759 --> 04:45:49.799
Hay thus.

1644
04:45:57.000 --> 04:46:20.119
Yes, why.

1645
04:46:27.400 --> 04:46:37.400
You you make.

1646
04:46:45.279 --> 04:46:45.959
You f.

1647
04:46:55.000 --> 04:47:05.000
You sah.

1648
04:47:13.400 --> 04:47:15.240
And the beeing.

1649
04:47:16.759 --> 04:47:19.599
Being spreading.

1650
04:47:20.599 --> 04:47:27.439
Growing inside your body in a new or.

1651
04:47:30.279 --> 04:47:35.360
Now let's focus again.

1652
04:47:37.319 --> 04:47:44.479
On parts of your body. But you said this time

1653
04:47:44.560 --> 04:47:55.319
on your forehead. Now on your mouth, lips.

1654
04:47:57.000 --> 04:48:14.720
The tongue, a hold of your mouth. If you say

1655
04:48:16.000 --> 04:48:25.680
one of your fingers a bee kids, maybe you think

1656
04:48:25.759 --> 04:48:30.360
it's a little kids. Can focus on each one in

1657
04:48:30.479 --> 04:48:38.400
the future, both hands.

1658
04:48:42.200 --> 04:48:44.919
And even though if you focus on both of your.

1659
04:48:44.880 --> 04:48:50.000
Hands now the almost seems just melt.

1660
04:48:50.159 --> 04:49:04.159
It's one. Maybe your right hand starting left hand, m hm, noster,

1661
04:49:04.319 --> 04:49:04.520
is it.

1662
04:49:07.360 --> 04:49:22.360
Just mix together? Now focusing on your means anna smoke

1663
04:49:22.439 --> 04:49:25.400
to see how your knees fell.

1664
04:49:42.119 --> 04:49:56.080
Now focusing albers, focusing any more by your elbows, just

1665
04:49:56.319 --> 04:50:28.959
observing what allows now lost?

1666
04:50:31.000 --> 04:50:46.000
So let me back? Do you that NK?

1667
04:50:48.599 --> 04:50:49.799
But BacT he met?

1668
04:51:21.200 --> 04:53:08.520
It's course this school sensations, yes, being aware? How you tease?

1669
04:53:11.360 --> 04:53:11.439
Ye?

1670
04:53:14.799 --> 04:53:48.080
Right now? I can say.

1671
04:53:58.200 --> 04:54:12.919
He you son? WoT nice?

1672
04:54:28.959 --> 04:55:22.119
Now let's you go. Let's lets yeah? Lets you ye?

1673
04:55:28.639 --> 04:55:38.279
Let's lets.

1674
04:55:45.880 --> 04:55:55.279
Yeah h.

1675
04:56:02.439 --> 04:56:03.479
I can you start now?

1676
04:56:05.080 --> 04:56:07.080
And what is just the first of all just to

1677
04:56:07.360 --> 04:56:08.400
see a side.

1678
04:56:09.599 --> 04:56:10.439
Lying down.

1679
04:56:11.840 --> 04:56:17.439
On that message table, lying on the front, your head

1680
04:56:17.520 --> 04:56:25.919
is supported, the arms are supported. When you feel comfortable

1681
04:56:26.400 --> 04:56:28.759
and you're breathing, this really easy.

1682
04:56:31.000 --> 04:56:32.040
Can you feel.

1683
04:56:35.240 --> 04:56:38.040
If you're confident in how you look as well?

1684
04:56:38.200 --> 04:56:39.279
So there isn't that.

1685
04:56:39.439 --> 04:56:46.119
Issue of body problems or shyness because I'm a professional

1686
04:56:47.360 --> 04:56:53.720
and this is a therapy session, so none of that

1687
04:56:53.880 --> 04:56:56.439
stuff matters. And whatsoever.

1688
04:57:00.119 --> 04:57:06.279
Is about you. This is about how you feel.

1689
04:57:08.279 --> 04:57:15.439
You can enjoy that sense of comfort and unaxation that

1690
04:57:15.599 --> 04:57:19.959
comes from letting go and allowing.

1691
04:57:20.400 --> 04:57:27.159
My hands and my thing is to action by a

1692
04:57:27.279 --> 04:57:29.080
message m.

1693
04:57:34.639 --> 04:57:37.040
When he starts off, just by placing.

1694
04:57:36.720 --> 04:57:42.599
My hands on the back of your head, just give

1695
04:57:42.680 --> 04:57:48.680
me just you can feel my hands, do I want

1696
04:57:53.439 --> 04:57:55.720
you can maybe feel the roof of my hands on.

1697
04:57:55.759 --> 04:57:56.759
The back of the head.

1698
04:58:00.319 --> 04:58:03.400
With my hands the side of the head. Look I

1699
04:58:03.720 --> 04:58:11.639
see just over maybe like is a little bit on

1700
04:58:11.720 --> 04:58:19.599
the face. So you can give my ans son costa.

1701
04:58:30.639 --> 04:58:33.159
Now with my hands back to my other thing.

1702
04:58:33.959 --> 04:58:34.319
Think you.

1703
04:58:36.119 --> 04:58:37.119
Got slide down?

1704
04:58:48.919 --> 04:58:49.680
Oh my hand