April 11, 2025

(no music) (5 hours) Let me bore your pain away #19 | Jason Newland | 11th March 2025

(no music) (5 hours) Let me bore your pain away #19 | Jason Newland | 11th March 2025
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WEBVTT

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Hello, and welcome to a very sunny day outside. The

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window's open because it kind of needs to be, really,

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but there's a lot of lawn mow inaction going on

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and people in the gardens coffee and stuff, so just

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let you know. There's a bit of background sound. But

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this is not a sleep recording. This is let Me

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Boil Your Chronic Pain Away number nineteen. I do believe. So.

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My name is Jason new Land. I'm sure it sounds

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like do Land new Land. My website is Jasonnewland dot com.

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Please only listen when you can safety close your eyes.

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Only listen to this also when you know the cause

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of the chronic pain, and only with the permission from

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your doctor. Okay, so let me Boil your pain away.

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It's very similar to the let Me Buy you to

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sleep recordings I do, except it's a little bit more focused,

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slightly more focused, and all I ask is really one question,

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is it useful? That's all. Only listen to these recordings

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if they're useful. So really, what I would say is,

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first of all, I'm going to ask you to focus

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on one part of your body that has been causing

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you physical discomfort and gauge where it is on a

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scale of zero to ten, from being zero to being ten,

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which would be a big ouch, big yelly ouch. And

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then you can notice how it feels at the very

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end of the recording, which may be twenty minutes, maybe

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half an hour, maybe an hour. I really don't know

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at this point. And I'm just going to talk to

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you about some ideas that you could use two change

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how you feel. And I've become very interested in quantum

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theory lately, and just the idea that you know, when

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you really go down, when you with a microscope and

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you really go further and further and further and further,

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and magnification to the point of atoms and all that stuff.

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It's it's all invisible to us. But that's what makes

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our existence. That's what makes us. Then he stopped whining.

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Please mate, you've got your food, Then you've got your water. Well,

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he's just jumped on the SETTI he's going to go

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to sleep.

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I think.

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He's been to sleep all morning in the bedroom. I

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think he probably wants to go for it.

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W A L K L l K.

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So's we will. We'll do that in a minute venue

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when we finished this, we'll do that thing. You like.

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So when you think that actually this because you know,

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if you look at your hand, for example, like you

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can look at it as always a hand. I mean,

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what else are you going to say? It's going to

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be a hand, isn't it? But when you break it

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down into particles, it's not solid at all in reality

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from a minute perspective, and it's just a bunch of particles.

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And that gap between you know, where you are and

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the wall or the tree or wherever you're looking, where

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it's empty, it's not empty. It's just as full of

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particles as we are. It's a strange concept. Really, I've

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tried to get my head around it. I mean, this

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isn't new stuff, but I've not really given it a

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lot of thought in the past. But I'm interested in

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some of the things that may be useful in a

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sense of helping to change your physical sensations and mine

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as well, to be fair, And that seems like a

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good use of this information.

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So when you.

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Consider each body part it's just a bunch of particles,

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then that physical sensation that you're not particularly wanting to

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experience anymore is also just a bunch of particles spinning chaotically.

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Now you can just imagine as you zero in on

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that physical cool sensation and something weird happens. I noticed

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this about twenty five, no, twenty two years ago. I

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think it was twenty one years ago. It's not really

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that important how long ago it was. But there was

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two thousand and four, I was meditating and my knee

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was really hurting, really hurting, and it was basically just

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due to the meditation. I was still trying to meditate

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on a cushion and didn't really have the knees or

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the flexibility to do that. But I kept at it

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for about two years, three years in fact, until I

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just decided I was going to sit on a chair.

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But what I did is I think I was on

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my lunch break because I was working in a shop downstairs.

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The Buddhist Center was upstairs. It was a Buddhist run shop,

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a charity. It's a gift shop called Evolution. So I

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got upstairs for my lunch break. I've already had my

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sandwiches during the day anyway, so I didn't need to

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take that time to eat, and I'm in the shrine

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room meditating. At the time. I was going for a

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lot of anxiety and panic attacks and stuff, which is

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why I got involved in the meditation to start with,

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back in November two thousand and two. So I was

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really there for that reason. But what I noticed is

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I had this pain in I'm not going to say

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my left knee. It could have been my right knee,

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but one of my knees. It was just you know,

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it wasn't like at the top of the scale. It

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wasn't like a super ouch, but it was definitely all yeah,

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it was like maybe four or five like this is, yeah,

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this is very uncomfortable. So what I did is I thought,

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I'm going to focus on it. As I'm there with

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my eyes closed, I might as well. It's a good

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kind of environment to be focusing on things. And I

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was probably doing the mindfulness of breathing meditation where you

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just count the breaths. So what I did is I

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just you know, I mean, you've got their mindfulness of

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breathing and you've got the body scan, and I decided

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to go back to the body scan and just focus

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on the knee. What I noticed, and this is a

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bit weird, is while I was focusing on the knee,

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my anxiety just wasn't there. Now if I didn't know.

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If I didn't know what was causing the knee to

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be giving me discomfort, I imagine just knowing how I was,

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my anxiety would have really gone up. But I knew

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simply just because I was crossing my legs and that's

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why I was hurting. So I felt quite relaxed. But

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at the same time I had two options, you know,

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I really sit through it. Well three options, sit through it,

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go and sit on a chair, or just get up

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and do something else. Well, actually there's loads of options.

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I could have laid down, or I could have just

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started got up and started juggling. But you know, there's

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lots of different things I could have done, gone for

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a run. But I decided just to sit there and

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focus on that part of your body that's causing the problem.

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So focused on that. And I've never done this before

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because it seemed the opposite to what is normal to do.

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You know, I was very much of the mind of

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distraction that I think that was my my more. Yeah,

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that's the way my mind went back then, very much

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do something else to distract from that discomfort. I'm usually

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at the time, I was really more dealing with emotional discomfort.

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Than physical discomfort. So I'd be distracted myself with things

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and doing stuff in order to distract myself from my

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thoughts and my emotions. Now I'm not saying I don't

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do that anymore, but i'd do it less than I

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used to, So distraction was my I guess relaxation and

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distraction were the two things that I would use in

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order to try and calm down. But on this occasion,

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I thought, I'm just gonna prad prad it with my

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mind in a way. I'm just going to explore it

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because I knew it wasn't anything serious. I knew it's

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just for me. I've had issues with my knees ever

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since I was a kid because I should do karate,

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and I think I kind of damaged my knees and

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my toes a little bit during that period. And I

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also stood it's ridiculous. I can't believe I'm telling you this.

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When I was eight, I was really into Shaken Stevens.

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He was a singer. Now you might not know who

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he is, but he was the most successful recording artist

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in the eighties in the UK. Like above everyone, he

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was the number one record It's like single recording artist

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not the biggest band, but the recording artist and Shaken

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Stephens throughout the whole of the eighties, and I loved him.

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He was around in the late, you know, in the

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seventies as well. I fell in love with him probably

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in the seventies, and so when I was eight or

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nine or whatever, I used to have posters of him,

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and he was already famous for that point, but he

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became even more famous in the early eighties. So I

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used to do his dance and he was kind of

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like a our version of Elvis in a way. Just

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it was where, what's nice? Nice of the helicopter to

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go pass just as we're doing this.

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Thanks.

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He used to wear denim a bit like I suppose

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Elvis in Jowhouse rock, that kind of get up. I'd

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have a denim jacket, tight Jenny Dennim jeans. I'm not

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sure if he had blue suede shoes, but he had

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those kinds of you know, that that kind of stuff,

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and probably a white T shirt. And he had his

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hair in a quiff like Elvis did in his early days.

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And he was brilliant. Loved him. I wasn't the only one.

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Millions of people loved him. And still do that. Love

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does not end just because he's now ninety or whatever

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and I'm eighty and I still still love him. The

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Lord and there's only one. There's only one sacand Stevens.

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And even though I'm slightly older than I was back then,

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you know, I still got a place in my heart

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just like all the other bands and musicians and TV

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shows from when I was a kid. So he did

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this thing where he would This is the boring part,

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by the way, you know, in case you're wondering what

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you were mildly interested am in it ago? And now

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you're talking about shaking Stephens dancing. Oh yes, there's more

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to come. So this this is part of the boring.

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Your look, the bottom line is how do you feel?

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How do you feel different? And how do you feel

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at the end. That's what this is about. I'm going

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to talk about techniques, but I'm not expecting anyone to

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do anything, but something changes, and that's what this is about.

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And that's why people listen to them, I guess, because

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people do listen to these recordings who go figure out.

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I don't know why, but they do. So I what

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was I said? Oh yeah, I was at this. I

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couldn't even tell you what kind of party it was.

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I think it was a wedding disco. So we didn't

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go to the wedding, I don't think, but me and

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my family. So I had my two brothers, maybe my

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little brother, but it was tiny who went to this

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wedding and I was dancing. I don't think they played

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any shaking Stephens, but that didn't matter because I danced

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like shaking Stephens regardless of who was playing. I even

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I'm pretty sure the bride and groom when they got

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home and maybe went on their honeymoon, it was like,

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sounds so romantic, Yes, so romantic, and I'm so glad

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I married you, the most beautiful man, you're the most

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beautiful woman, You're the most beautiful whatever. So so glad

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we got married. And what's the most romantic part for you?

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I think just seeing you walk down the aisle. That

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was just nice. It's just yeah, just I just knew.

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I realized that I fall in love with you every

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time I see you. Soppy, soppy, soppy. And what's your

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most enjoyable part. What's the most romantic part? Well, I

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think it's when we had the first dance and I

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had you in my arms, and I looked into your eyes,

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and I looked down and I saw this kid doing

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a Shaken Stevens dance, and yeah, so I'm probably in

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there in a few photographs on some's wedding album. I

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wasn't wearing Ordnum, but I see I like to go

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a little bit further. I was in content with Shaking

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Stephens dance. I needed to push it. So he used

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to go down, but he'd go quite low down with

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his knees and then he'd like spring back up and

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he'd be thrusting his hips and moving his knees around.

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You know, it's very like you know, Jadause rock kind

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of thing, but a bit more, possibly a bit more movement.

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I went further and I dropped to the floor on

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my knees, like smashed my knees on the floor, and

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then jumped up and spun around and then looked around

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Tufan wom was watching. There's always occasional person a bit

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concerned about whether I needed an ambulance, but generally it hurt.

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But I was a little kid and I didn't care.

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I thought, well, I'm going to suffer from my art.

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I might not have actually thought those exact words when

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I was nine, but did I say nine or nineteen? Anyway,

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it went off for a while, not the wedding. The

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wedding party didn't go on for ten years. That would

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be weird. So I I think I kind of ruined

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00:19:36.559 --> 00:19:40.160
my knees. And I did that for a few years,

238
00:19:40.799 --> 00:19:46.440
constantly dancing and dropping to my knees and smashing them

239
00:19:46.480 --> 00:19:51.279
on the floor, and then yeah, yeah, it's not good.

240
00:19:51.319 --> 00:19:55.720
Another time I went I had an axe. This is

241
00:19:55.759 --> 00:19:58.079
true as well. I might sound like I'm making it

242
00:19:58.160 --> 00:20:02.160
up a tree at the bottom of the garden. This

243
00:20:02.319 --> 00:20:07.799
is probably when I was about eleven twelve, and my

244
00:20:07.880 --> 00:20:11.920
dad had us in the garden cutting down trees and

245
00:20:12.000 --> 00:20:16.720
stuff and doing whatever, and so he gave me an

246
00:20:16.720 --> 00:20:21.720
axe to cut down that tree. So the thing is,

247
00:20:21.960 --> 00:20:27.160
it wasn't like a sharp axe. It wasn't sharp enough,

248
00:20:27.799 --> 00:20:33.559
and it slid off the tree and landed on my knee.

249
00:20:34.359 --> 00:20:38.319
That wasn't sharp enough to cut my knee, but it

250
00:20:38.640 --> 00:20:42.000
smashed into my knee, and it was a heavy, heavy thing,

251
00:20:43.519 --> 00:20:47.559
So I mean it's good that it wasn't super sharp.

252
00:20:47.759 --> 00:20:50.240
Although I did have trousers on, or I had jeans on.

253
00:20:50.839 --> 00:20:54.480
No I didn't deny I had shorts on, so I

254
00:20:54.559 --> 00:20:59.359
went right in my knee, but it didn't didn't cut it,

255
00:21:00.039 --> 00:21:03.240
but it really bruised it, so that might not have helped.

256
00:21:05.839 --> 00:21:08.160
And then there was a time when I fell out

257
00:21:08.200 --> 00:21:12.359
of a helicopter and I'm just just joking making it up.

258
00:21:13.799 --> 00:21:20.480
So but all the other stuff's true, not relevant, but true.

259
00:21:20.839 --> 00:21:26.039
So I kind of knew that it's like just it's anything,

260
00:21:26.160 --> 00:21:30.759
it's not ah. So I was sitting there in my

261
00:21:31.599 --> 00:21:38.759
attempted cross legged position, and I've got one, two, three, four,

262
00:21:39.000 --> 00:21:46.119
five different cushions trying to just get comfortable. I had

263
00:21:46.119 --> 00:21:49.599
another friend who was about six foot six and he

264
00:21:49.640 --> 00:21:52.079
would do the same thing, but he needed the cushions

265
00:21:52.079 --> 00:21:54.480
because he was so big his legs were so long.

266
00:21:55.480 --> 00:21:57.359
And we was in a I remember we was in

267
00:21:57.400 --> 00:22:02.400
a meditation group and they're probably about thirty people. He

268
00:22:02.480 --> 00:22:07.599
fell asleep and he fell off his cushions. He called

269
00:22:07.599 --> 00:22:11.000
a domino effect, and alf the people fell over, they

270
00:22:11.079 --> 00:22:17.000
knocked each other down. It was very funny. And so

271
00:22:20.519 --> 00:22:22.640
knowing what it is like it's just just my knee,

272
00:22:25.759 --> 00:22:33.640
there's there's nothing to be concerned about, which in a way,

273
00:22:34.359 --> 00:22:35.839
you know, if you know what it is. You know

274
00:22:35.920 --> 00:22:40.319
what the cause is, and you know that it's you

275
00:22:40.400 --> 00:22:45.440
don't need that danger signal from your brain. Then it

276
00:22:45.519 --> 00:22:49.559
almost you could say half the physical discomfort straight away,

277
00:22:50.319 --> 00:22:54.519
half is the energy that it's not needed. So that

278
00:22:54.519 --> 00:22:58.000
that was quite nice. So my knee just it did

279
00:22:58.039 --> 00:23:03.240
reduce to the point where, like I still would probably

280
00:23:03.240 --> 00:23:06.039
want it to go away, but I was more intrigued,

281
00:23:06.440 --> 00:23:13.519
not the knee, but the physical feeling. I was intrigued,

282
00:23:13.839 --> 00:23:21.160
and I thought, okay, I can enjoy the pigeons. It's

283
00:23:21.200 --> 00:23:26.200
all part of the new therapeutic technique I'm using. Some

284
00:23:26.240 --> 00:23:35.960
people use really beautiful, you know, background music, and I

285
00:23:36.079 --> 00:23:42.480
use pigeons. How well, No, I do have music as

286
00:23:42.480 --> 00:23:50.519
well in some of the recordings. So I've got I'm

287
00:23:50.559 --> 00:23:57.240
focusing on the knee, and I'm thinking, okay, where is it?

288
00:23:57.559 --> 00:24:00.279
Where is that? A search for it? That fee then

289
00:24:01.359 --> 00:24:04.799
and there's the you know, there's the obvious, the voice

290
00:24:04.799 --> 00:24:07.680
in my head saying, was seen a knee in it?

291
00:24:07.759 --> 00:24:14.160
Like sarcastically, okay, yeah, but where is it? It's an

292
00:24:14.160 --> 00:24:16.279
old saying. I don't know where it came from, but

293
00:24:16.960 --> 00:24:21.400
it's a feeling. But can you hold in your hands?

294
00:24:22.079 --> 00:24:26.559
Can you hold a feeling in your hands, you may

295
00:24:26.640 --> 00:24:28.440
argue or left. If it's in my hands, I can.

296
00:24:29.480 --> 00:24:33.920
But I couldn't hold the feeling that was in my

297
00:24:34.000 --> 00:24:37.400
knees in my hands. There wasn't like a physical thing

298
00:24:37.440 --> 00:24:42.640
that I could actually hold, like water or dust or

299
00:24:43.720 --> 00:24:48.240
a pizza. It could be an action man figure, there's

300
00:24:48.279 --> 00:24:52.359
lots of different a bit of coal, headphones in whatever,

301
00:24:52.480 --> 00:24:58.039
could be any object. But it was just a feeling.

302
00:25:00.240 --> 00:25:09.319
So I thought, hmm hmm, I'm just gonna observe it

303
00:25:09.920 --> 00:25:14.480
and just see if I can find it. Because then

304
00:25:14.519 --> 00:25:16.880
again the brain, my brain winning of course you can

305
00:25:16.960 --> 00:25:20.279
find it. You know where it is. It's there. I said, okay,

306
00:25:20.920 --> 00:25:24.039
let's go look for it. Then this is where it

307
00:25:24.079 --> 00:25:31.359
went weird because the more I looked for it, I

308
00:25:31.480 --> 00:25:34.440
noticed it. It's almost like it started to hide from me,

309
00:25:34.880 --> 00:25:38.319
like it was a game of hide and seek or

310
00:25:38.400 --> 00:25:45.720
hide and go seek, whatever you call it. I never realized.

311
00:25:45.720 --> 00:25:47.880
It took years before I realized that my brother's never

312
00:25:47.920 --> 00:25:51.359
looked for me when we did played hide and seek.

313
00:25:52.599 --> 00:25:56.640
Whenever I hid, I thought I was doing really well

314
00:25:56.680 --> 00:26:03.839
because I never got found. They weren't looking, honestly, they

315
00:26:03.920 --> 00:26:06.960
just leave me for ages once I missed the whole Christmas.

316
00:26:09.400 --> 00:26:17.359
So I'm looking for this feeling, realizing it's not an

317
00:26:17.359 --> 00:26:24.319
actual thing. It's not a physical thing. I don't mean

318
00:26:24.319 --> 00:26:27.319
the knee, but the feeling isn't an actual physical thing.

319
00:26:27.640 --> 00:26:33.960
It's just a feeling, just a sensation. And I'm thinking, well,

320
00:26:34.039 --> 00:26:37.960
why can't I find it? Because every time I sort

321
00:26:37.960 --> 00:26:44.519
of looked, it seemed to move or it transformed a bit.

322
00:26:46.319 --> 00:26:52.400
So I decided to go inside the knee with my mind.

323
00:26:52.400 --> 00:26:56.720
Obviously I don't know, I wasn't doing surgery on myself,

324
00:26:59.160 --> 00:27:04.000
so I just just looking inside with my mind, going

325
00:27:04.039 --> 00:27:12.720
inside the feeling, and the feeling kept moving. So I'd

326
00:27:12.839 --> 00:27:19.039
chase the feeling and I'd follow it, and every time

327
00:27:19.079 --> 00:27:28.119
I followed it, that feeling reduced. Eventually I was able

328
00:27:28.160 --> 00:27:35.839
to actually go inside the feeling, right inside it, and

329
00:27:35.920 --> 00:27:41.160
you know what, I found nothing. There was nothing there,

330
00:27:43.759 --> 00:27:52.480
no physical sensations whatsoever. It was just absent of anything.

331
00:27:55.400 --> 00:28:08.720
And the more I looked, the less I found, maybe

332
00:28:08.920 --> 00:28:12.599
that that physical sensation is a bit like me as

333
00:28:12.599 --> 00:28:16.960
a kid. The longer I stayed, longer I stayed hid,

334
00:28:19.279 --> 00:28:22.599
The longer I stayed hid, the less chance of me

335
00:28:22.640 --> 00:28:28.079
getting found I mean, maybe maybe my brothers did look

336
00:28:28.119 --> 00:28:35.759
for me for a minute and then got bored. So

337
00:28:35.880 --> 00:28:40.599
either that feeling is so well hid that we just

338
00:28:40.640 --> 00:28:44.920
can't find it anymore, or when you go inside it

339
00:28:45.200 --> 00:28:54.960
you realize that there's nothing there. And it was a

340
00:28:55.039 --> 00:29:02.160
really weird situation to realize that. Actually buy I guess

341
00:29:02.720 --> 00:29:10.359
in my mind going into the molecules, going into that

342
00:29:10.480 --> 00:29:16.000
actual physical feeling. I'm not sure if there was a

343
00:29:16.039 --> 00:29:19.559
pigion in the background singing to me at the time,

344
00:29:24.079 --> 00:29:32.400
but it changed, genuinely changed, transformed into something else. But

345
00:29:32.480 --> 00:29:35.359
what it transformed into was almost like nothing like.

346
00:29:35.440 --> 00:29:35.960
It was just.

347
00:29:40.559 --> 00:29:46.960
Very weird. It struck me as being a bit strange.

348
00:29:47.759 --> 00:29:53.039
So for the next couple of years, probably a few years,

349
00:29:52.759 --> 00:29:56.920
I used to play around with this idea, with this technique,

350
00:29:57.119 --> 00:29:59.319
and whenever I got a bit of an ache or

351
00:29:59.359 --> 00:30:04.960
pain caused by maybe working out or caused by something

352
00:30:05.160 --> 00:30:08.960
just I mean, especially because I've got an injury in

353
00:30:08.960 --> 00:30:12.119
my right shoulder, used to use it in there and

354
00:30:16.400 --> 00:30:18.759
it would disappear because you get to a point where

355
00:30:18.759 --> 00:30:22.400
it's not there anymore, because what you're looking for when

356
00:30:22.440 --> 00:30:32.720
you go inside, it's not inside looking for something you

357
00:30:32.759 --> 00:30:41.160
can't actually hold in your hands, like varuka powder. I'm

358
00:30:41.200 --> 00:30:42.920
just trying to think of an object you can hold

359
00:30:42.920 --> 00:30:47.839
in your hands. A bottle of aruka powder is probably

360
00:30:47.839 --> 00:31:04.400
a bit weird. Yeah, gerbal feed, pack of six cello tapes.

361
00:31:04.519 --> 00:31:06.240
I don't know, but you know, I'm just saying something

362
00:31:06.279 --> 00:31:08.680
you can hold in your hand, and then you got

363
00:31:09.559 --> 00:31:12.240
it just went. It's like there wasn't there. It's not

364
00:31:12.319 --> 00:31:17.279
like it just like some dramatic mut there was no music.

365
00:31:17.319 --> 00:31:17.720
Did di.

366
00:31:19.559 --> 00:31:27.279
Did and it vanished like a magic trick. It just

367
00:31:27.279 --> 00:31:37.039
just wasn't there. It's a bit like the other day

368
00:31:37.079 --> 00:31:39.799
I was searching all around the flat for my dignity,

369
00:31:39.960 --> 00:31:44.519
could not find it. It's long gone any kind of

370
00:31:44.559 --> 00:31:47.880
dignity I used to have. So but seriously, this this

371
00:31:47.960 --> 00:31:52.160
is kind of I found it interesting. So I used

372
00:31:52.200 --> 00:31:59.920
to play around with it and whether it's the focus

373
00:32:04.039 --> 00:32:12.759
because it's the opposite to what's expected. Because sometimes you

374
00:32:12.799 --> 00:32:15.599
can say, well, yeah, the reason it's causing so much

375
00:32:15.599 --> 00:32:19.400
discomfort because you keep thinking about it. Yeah, But it's

376
00:32:19.440 --> 00:32:22.680
a different type of thinking, isn't it. It's thinking about

377
00:32:22.680 --> 00:32:30.079
it but not wanting it. Once you welcome it, once

378
00:32:30.119 --> 00:32:37.039
you actually focus on it in a sense of okay,

379
00:32:37.799 --> 00:32:53.400
I'm coming in to visit it changes. I found that

380
00:32:53.519 --> 00:32:58.759
kind of fascinating, and I suppose that sort of fits

381
00:32:58.799 --> 00:33:04.720
in with the whole quantum energy sort of thing, because

382
00:33:04.759 --> 00:33:13.599
you know, there's the idea of physical sensations as quantum

383
00:33:13.680 --> 00:33:18.799
particles spinning chaotically, and then maybe by focused on it,

384
00:33:18.839 --> 00:33:23.880
they start to just spin harmoniously, a lining into a

385
00:33:24.039 --> 00:33:31.240
soothing and balanced the rhythm that radiates comfort and relaxation.

386
00:33:33.799 --> 00:33:39.359
So it can change how you feel, just with not

387
00:33:39.440 --> 00:33:45.680
just a focus, but a certain type of focus, maybe

388
00:33:45.839 --> 00:33:54.640
a focus of intrigue interest just I mean, sometimes that

389
00:33:54.759 --> 00:34:02.119
can be the difference that makes a difference when you

390
00:34:02.200 --> 00:34:06.279
go into a situation you're about to observe something, instead

391
00:34:06.279 --> 00:34:10.000
of already having an agenda and already having an opinion,

392
00:34:11.840 --> 00:34:16.480
to go on with an open mind and to be

393
00:34:16.599 --> 00:34:23.400
interested in how that part of your body is going

394
00:34:23.440 --> 00:34:28.199
to feel different, and to do something maybe you've never

395
00:34:28.239 --> 00:34:35.679
done before is to almost welcome it. And it's something

396
00:34:35.719 --> 00:34:39.840
to be said for thanking that part of your body

397
00:34:41.000 --> 00:34:43.920
when maybe up till now you may have been cursing it,

398
00:34:48.719 --> 00:34:53.440
maybe thanking it for looking after you, the caring for you,

399
00:34:58.199 --> 00:35:01.840
thanking it for all it's done your whole life for you.

400
00:35:06.719 --> 00:35:12.199
These are just little ideas that may be useful or

401
00:35:12.280 --> 00:35:15.920
may just be boring, maybe a little bit of both,

402
00:35:17.400 --> 00:35:24.360
a little bit of each. But when we look at

403
00:35:24.400 --> 00:35:33.400
something almost like a microscope, the most powerful microscope on

404
00:35:33.440 --> 00:35:42.079
the planet, inside your mind, realizing that the fact is

405
00:35:44.639 --> 00:35:57.800
we're just molecules, particles, and there's a gap between all

406
00:35:57.840 --> 00:36:01.920
of us, all the different molecules and particles. There's a

407
00:36:01.960 --> 00:36:07.320
gap between them, and you go into that and there's

408
00:36:07.320 --> 00:36:10.000
a gap between them, and it just goes on and

409
00:36:10.039 --> 00:36:30.039
on and on. Something's moving quickly, something's moving slowly. So

410
00:36:30.079 --> 00:36:32.960
I'm going to test this on myself now on my

411
00:36:33.159 --> 00:36:37.400
lower back. Although to be honest, my lower back is feeling,

412
00:36:38.159 --> 00:36:47.599
you know, relatively okay. It's sitting down seems to not

413
00:36:47.679 --> 00:36:50.199
always do it the best for me when I'm sitting

414
00:36:50.239 --> 00:36:53.400
at a desk. It might be my posture, I don't know.

415
00:36:54.280 --> 00:37:06.400
But so I focus on my lower back and it

416
00:37:06.400 --> 00:37:09.320
seems to be a bit of like an attitude thing.

417
00:37:09.960 --> 00:37:14.280
But I actually focusing on my lower back with an

418
00:37:14.320 --> 00:37:20.000
open mind, with a degree of friendliness towards that part

419
00:37:20.000 --> 00:37:29.639
of my body. There seems to be a warmth, a

420
00:37:29.760 --> 00:37:46.840
warm feeling arises, like a warm greeting maybe. And what

421
00:37:46.880 --> 00:37:48.960
I'm going to do is focus on my lower back

422
00:37:50.920 --> 00:37:53.880
and start straight away with the part that has the

423
00:37:53.920 --> 00:37:56.159
most physical sensation.

424
00:38:01.280 --> 00:38:01.519
You know.

425
00:38:01.559 --> 00:38:05.239
Maybe it's a pulse, maybe it's a throb maybe it's

426
00:38:05.400 --> 00:38:11.679
just like a sharp feeling for yourself that is, but

427
00:38:12.119 --> 00:38:19.320
with me, it's it's kind of I can I almost

428
00:38:19.400 --> 00:38:21.440
feel that it goes inward.

429
00:38:23.159 --> 00:38:24.239
The feeling.

430
00:38:26.599 --> 00:38:29.239
I'm going to go in myself. I'm just going to

431
00:38:29.280 --> 00:38:38.199
focus on that one spot in my mind and also physically,

432
00:38:38.360 --> 00:38:43.840
so I'm physically focusing on that spot in my lower back.

433
00:38:49.400 --> 00:38:53.679
I was going to call this fine focused therapy back

434
00:38:53.719 --> 00:39:06.760
in two thousand and four. Straight away, it's it's reduced,

435
00:39:08.280 --> 00:39:13.199
it's I don't know if it's moving. What I do

436
00:39:13.400 --> 00:39:16.199
notice this is a weird thing that I've noticed happens.

437
00:39:16.960 --> 00:39:19.079
I mean, normally I would do this without talking, so

438
00:39:19.360 --> 00:39:26.079
be a bit quicker for me. But I notice sometimes

439
00:39:27.239 --> 00:39:32.719
when I focus on it and it's really really relaxed,

440
00:39:34.880 --> 00:39:39.840
sometimes feels a bit itchy, like inside the skin, like

441
00:39:39.960 --> 00:39:44.239
the feeling has been replaced with a non itch that

442
00:39:44.400 --> 00:39:52.519
necessarily needs to be scratched. Just a feeling like a

443
00:39:52.719 --> 00:40:03.679
slight itch, but not irritating, just a comfortable I suppose

444
00:40:03.719 --> 00:40:09.079
in after scratchy itch, like once she scratched it, it's like, okay,

445
00:40:10.719 --> 00:40:18.519
once it's been rewarded. So I'm trying to get the

446
00:40:18.599 --> 00:40:30.599
feeling back, but it's not coming back. I'm searching for it.

447
00:40:30.599 --> 00:40:35.559
It's almost like it's become like me as a kid hiding.

448
00:40:38.199 --> 00:40:50.599
It's a very good hider. Well, I found a lesser feeling.

449
00:40:50.639 --> 00:40:52.800
So I'm going to go inside of that lesser feeling

450
00:40:53.119 --> 00:41:12.039
and follow see where that leads me. I'm just going

451
00:41:12.079 --> 00:41:17.679
inside that feeling. That's just relaxed my back even more.

452
00:41:20.480 --> 00:41:23.880
I'm so relaxed. I feel like I can just hear

453
00:41:24.079 --> 00:41:32.239
like a plane going past. Oh this, Oh it is

454
00:41:32.280 --> 00:41:38.679
a plane, And I don't always hear a plane every

455
00:41:38.679 --> 00:41:45.519
time I feel relaxed. I mean that would be weird.

456
00:41:45.760 --> 00:41:50.199
Less of course a lift like never a plane station.

457
00:42:00.039 --> 00:42:07.239
Oh that that's quite so. Now what I've noticed is

458
00:42:07.280 --> 00:42:12.840
the physical thing that I had, it's now some of

459
00:42:12.920 --> 00:42:18.320
it is tense, not the bits of relaxed, the bits

460
00:42:18.320 --> 00:42:21.239
of relaxes to relax, but some of the other stuff

461
00:42:21.360 --> 00:42:27.480
is just it's transformed from being discomfort to just being

462
00:42:27.519 --> 00:42:32.760
a little bit, a little bit tense. So I'm going

463
00:42:32.800 --> 00:42:40.199
to focus on that tenseness, on the muscles, the fibers,

464
00:42:42.400 --> 00:42:52.880
and just focus on that for a few seconds. I mean,

465
00:42:52.960 --> 00:43:01.000
you can ask just like, please relax. As you focus

466
00:43:01.119 --> 00:43:05.480
on that part of you, please relax. Well you can

467
00:43:05.559 --> 00:43:09.840
just focus on it because it will just automatically relax,

468
00:43:10.960 --> 00:43:24.679
become loose. I suppose I could thank my lower back,

469
00:43:25.960 --> 00:43:30.920
thank you for all you do, thank you for all

470
00:43:30.960 --> 00:43:37.039
that you've done over my life. Always been there for me,

471
00:43:40.119 --> 00:43:51.960
and I appreciate you. Inside of the pigeons, that's weird,

472
00:43:52.039 --> 00:43:56.559
my lower backs that are really relaxed now. I don't

473
00:43:56.599 --> 00:44:02.000
know if it was the pigeons that did it. Maybe

474
00:44:02.000 --> 00:44:08.719
the pigeons need to have their own podcast Relaxed with Herbert.

475
00:44:09.840 --> 00:44:14.639
He's the main pigeon. He's got his family. There's Gertrude,

476
00:44:15.599 --> 00:44:21.199
his wife, and he's got three kids, Paul, Stephen, and Arnold.

477
00:44:24.079 --> 00:44:28.880
But I only really know the father, really, I don't

478
00:44:29.079 --> 00:44:34.800
know the others. Gertrude won't talk to me anymore because

479
00:44:36.519 --> 00:44:43.360
it's ridiculous. A barrel of frying pan and I didn't

480
00:44:43.400 --> 00:44:46.599
I didn't really I didn't return it in the exact

481
00:44:46.639 --> 00:44:51.559
same condition as she linted to me pigeons and their

482
00:44:51.599 --> 00:44:58.960
frying pans. I said to her, Look, you're not supposed

483
00:44:59.000 --> 00:45:02.000
to wash up frying pans all the time, put salt

484
00:45:02.039 --> 00:45:07.159
in them. If go into any professional kitchen and they

485
00:45:07.199 --> 00:45:11.199
put salt in the frying pan, and you know, don't

486
00:45:11.320 --> 00:45:21.239
keep washing up walking water and washing up liquid, says

487
00:45:21.280 --> 00:45:29.679
she knows I'm talking about all right. She was saying, Yeah,

488
00:45:29.679 --> 00:45:33.199
it's my washing pan, my frying pan. If I want

489
00:45:33.239 --> 00:45:35.360
to wash it up with washing up liquid, I can.

490
00:45:36.599 --> 00:45:38.920
It's up to me if I want to wash if

491
00:45:38.840 --> 00:45:41.119
I want to use stinging that as I will, it's

492
00:45:41.199 --> 00:45:44.880
up to me. It's my frying pan, not yours. I

493
00:45:45.039 --> 00:45:48.880
lend it to you with good intention. She's still going on,

494
00:45:54.679 --> 00:46:02.559
all right, okay, however, she's willing to forgive me if

495
00:46:03.880 --> 00:46:10.039
if what I didn't get that last part. Oh well,

496
00:46:11.480 --> 00:46:15.360
the one time I actually want the pigeons to start

497
00:46:15.400 --> 00:46:21.519
talking to me. Nothing. I guess you'll get back to

498
00:46:21.559 --> 00:46:26.760
me later. I hope she doesn't write me another letter.

499
00:46:31.599 --> 00:46:44.880
You ever, try to read pigeon really hard. So I

500
00:46:44.880 --> 00:46:48.480
think there's something to be said for distraction is a

501
00:46:48.519 --> 00:46:51.679
good thing, can be a really good thing. A distraction technique.

502
00:46:52.159 --> 00:46:55.159
Sometimes I think people listen to me because I'm distracting.

503
00:46:55.880 --> 00:47:00.159
You listen to me talking about whatever nonsense and it

504
00:47:00.280 --> 00:47:03.920
comes out of my mouth, and it can be a distraction,

505
00:47:05.960 --> 00:47:08.519
a little bit of a rest, a little bit of

506
00:47:08.519 --> 00:47:14.559
a break, a slight holiday. I've run out of a

507
00:47:14.760 --> 00:47:16.960
vacation from trying to think of other words that mean

508
00:47:17.000 --> 00:47:26.079
the same thing. So that was a big old bang

509
00:47:26.079 --> 00:47:31.280
outside in the garden. I wonder what that was. So

510
00:47:31.480 --> 00:47:36.280
just notice how you feel now, zero to ten on

511
00:47:36.360 --> 00:47:42.079
the old scale. Where do you feel with that part

512
00:47:42.079 --> 00:47:48.519
of your body now? And I'm going to leave this recording,

513
00:47:49.119 --> 00:47:52.400
so thank you for listening. Remember to be kind to yourself.

514
00:47:52.960 --> 00:47:57.119
And if it was useful, please let me know LODs

515
00:47:57.119 --> 00:48:17.280
of love by relax in a more deep and meaningful way,

516
00:48:19.760 --> 00:48:24.800
maybe in a way that can not just allow you

517
00:48:25.280 --> 00:48:35.320
to feel calmer now and throughout the time we spend

518
00:48:35.360 --> 00:48:43.320
together here, not just relaxed at the end of the

519
00:48:43.400 --> 00:48:48.719
recording when it's finished and you can enjoy that sense

520
00:48:48.880 --> 00:49:05.519
of comfort and peace, but also I think it would

521
00:49:05.559 --> 00:49:21.440
be nice to have those feelings of relaxation continue for

522
00:49:21.599 --> 00:49:33.480
longer after the recording has ended, so that you can

523
00:49:35.159 --> 00:49:45.800
still benefit from listening to my voice maybe in a

524
00:49:45.840 --> 00:49:58.320
few hours time, perhaps tomorrow, and then by listening regularly,

525
00:50:01.440 --> 00:50:06.039
especially if you find like some people do and myself

526
00:50:06.079 --> 00:50:11.239
as well. Sometimes I find one particular recording that really

527
00:50:12.880 --> 00:50:19.880
resonates with me, and I just listen to it over

528
00:50:19.920 --> 00:50:32.599
and over again every morning, every evening. There was this

529
00:50:32.760 --> 00:50:39.639
recording from We're going back to about nineteen ninety nine.

530
00:50:39.920 --> 00:50:45.480
It wasn't hypnosis, but it was a guided visualizations. It

531
00:50:45.559 --> 00:50:52.760
kind of was hypnosis, really, and I managed to find

532
00:50:52.760 --> 00:50:56.840
it again, and it still has the same effect on me,

533
00:50:59.440 --> 00:51:13.760
and it was the person's voice relaxed me, just felt

534
00:51:13.840 --> 00:51:20.800
so peaceful, and I'd look forward to listening to her

535
00:51:23.719 --> 00:51:33.400
in the morning and in the evening. And I knew

536
00:51:33.760 --> 00:51:41.960
before even pressing the play button that as soon as

537
00:51:42.039 --> 00:51:46.440
I've done that pressed the play button. This is in

538
00:51:46.480 --> 00:52:00.840
the days of CD players, pressed the play button. If

539
00:52:00.920 --> 00:52:03.599
that it might have even been a tap tape recorder,

540
00:52:04.840 --> 00:52:13.239
I'd lie down on the bed and then even without

541
00:52:13.760 --> 00:52:26.760
necessarily listening to her words because I had them memorized. Really,

542
00:52:31.400 --> 00:52:37.400
it was as if my body knew exactly what to do,

543
00:52:42.199 --> 00:53:04.039
and the muscles just almost went into automatic relaxation. And

544
00:53:04.159 --> 00:53:17.800
I remember my mind would slow down. Now. Now, I

545
00:53:18.199 --> 00:53:24.440
was listening to this recording in the early days of

546
00:53:24.559 --> 00:53:35.239
learning hypnosis, and long before I ever made any videos

547
00:53:35.360 --> 00:53:40.079
or audio recordings myself, because I didn't start doing that

548
00:53:40.239 --> 00:53:54.000
till two thousand and six. But I knew, I knew

549
00:53:54.360 --> 00:54:07.119
how helpful I found being able to just let go,

550
00:54:10.119 --> 00:54:15.519
to have that trust in the person that I'm listening to,

551
00:54:23.199 --> 00:54:31.239
knowing that it's going to be just as relaxing, if

552
00:54:31.360 --> 00:54:40.719
not more so. Each time you hear my voice, you

553
00:54:40.800 --> 00:54:52.440
may feel the same. Some people have been listening to

554
00:54:52.519 --> 00:55:06.440
me for over a decade, maybe not solidly, obviously not

555
00:55:06.440 --> 00:55:12.760
twenty four hours a day, but maybe people come back.

556
00:55:14.599 --> 00:55:29.679
Some people maybe listen every day. There's something that I

557
00:55:29.719 --> 00:55:45.719
do which you may not realize by listening, is when

558
00:55:46.000 --> 00:56:01.679
I record these recordings. Now, for example, I also am

559
00:56:01.760 --> 00:56:15.559
affected by the words that I say. So if I

560
00:56:15.559 --> 00:56:23.719
said to you, focus on your feet, notice your feet relaxing,

561
00:56:26.440 --> 00:56:34.320
I will be focusing on my feet. I will be

562
00:56:34.440 --> 00:56:52.519
noticing my feet relaxing. If I said, focus on your hands,

563
00:56:55.320 --> 00:57:04.840
and maybe notice the difference between each hand, Perhaps notice

564
00:57:04.960 --> 00:57:11.039
the air in the room, the temperature of the room,

565
00:57:12.880 --> 00:57:23.280
on the backs of your hands. You may start to

566
00:57:23.840 --> 00:57:31.920
notice what almost feels like a very light breeze, even

567
00:57:31.960 --> 00:57:36.199
though there may not be any type of breeze at

568
00:57:36.239 --> 00:57:49.239
all where you are right now. And as you become

569
00:57:49.880 --> 00:58:04.239
aware of your hands, I'm also aware of how relaxed

570
00:58:04.559 --> 00:58:28.320
my hands our feeling now and when it comes to

571
00:58:29.840 --> 00:58:35.880
potentially drifting off to sleep, which may be the reason

572
00:58:36.199 --> 00:58:52.519
you're listening, I also feel drowsy when I make these recordings.

573
00:58:57.159 --> 00:59:13.719
I also notice my mind drifting. In fact, at times

574
00:59:15.639 --> 00:59:29.800
I've actually fallen asleep without even noticing, and then I

575
00:59:29.960 --> 00:59:41.920
carry on talking. It's only where I listen back to

576
00:59:41.920 --> 00:59:51.000
do the editing, I hear snoring, and I think I

577
00:59:51.000 --> 01:00:01.719
don't remember snoring. I remember talking. Is snoring was a

578
01:00:01.840 --> 01:00:08.559
pick turned up? That's why I sound like when I snow.

579
01:00:13.920 --> 01:00:27.199
How I get really into the whole experience. I don't

580
01:00:27.239 --> 01:00:36.440
know how you feel. How relaxed do you feel in

581
01:00:36.480 --> 01:01:02.119
your feet, how relaxed you feel in your hands. I

582
01:01:02.159 --> 01:01:16.400
have noticed more and more that the more relaxed, deeper

583
01:01:21.440 --> 01:01:31.760
level of comfort you feel, the easier your breathing becomes.

584
01:01:38.320 --> 01:01:55.000
It's almost like that additional muscle relaxation. So this allows

585
01:01:55.079 --> 01:02:26.159
you to breathe easier without necessarily focusing on your breath, however,

586
01:02:26.400 --> 01:02:43.400
being able to notice the ease.

587
01:02:46.320 --> 01:02:47.199
In which.

588
01:02:54.440 --> 01:03:17.119
You breathe so naturally. He breathes so very easily and smoothly.

589
01:03:44.800 --> 01:04:02.480
Whenever I imagine my breathing improving, when I've got my

590
01:04:02.599 --> 01:04:21.280
eyes closed, I tend to visualize a beautiful field with

591
01:04:21.599 --> 01:04:55.719
trees and flowers producing all that life giving oxygen. It

592
01:04:55.760 --> 01:05:11.920
feels nice two if nothing else, just taking some time

593
01:05:17.800 --> 01:06:06.119
away from everything, enjoying that feeling of peace serenity with

594
01:06:06.159 --> 01:06:42.679
a joyful heart. Time seems to just drip by so

595
01:06:43.840 --> 01:07:33.639
very slowly, relaxed, so deeply peaceful, completely unattached to any

596
01:07:34.559 --> 01:08:38.039
thoughts whatsoever in this moment, completely free, noticing that your

597
01:08:38.239 --> 01:09:25.439
mind has slowed down. Slowed down because nothing really requires

598
01:09:25.479 --> 01:09:55.800
your attention. You can enjoy the physical sensations of allowing

599
01:09:56.119 --> 01:10:09.039
the stress dirip out of your body, dripping out of

600
01:10:09.520 --> 01:10:38.359
every part of your body and being released from your

601
01:10:38.399 --> 01:11:19.760
brain your mind slowly but surely, the muscle s lex

602
01:11:35.359 --> 01:12:31.199
relax so very deeply, rects so deeply, and the feelings,

603
01:12:33.800 --> 01:12:58.720
the pleasant feelings in your arms and shoulders deepening each

604
01:12:59.079 --> 01:13:37.119
part of your body further and deeper and deeper, noticing

605
01:13:40.439 --> 01:14:07.279
the feelings in the back of your neck, feelings in

606
01:14:07.319 --> 01:14:59.479
your wrists, muscles, in front of your body, I all say,

607
01:15:06.640 --> 01:15:45.920
feeling peaceful, deeply, there's a sense of peace spreads through

608
01:15:47.439 --> 01:16:31.800
your fairy core. Even when you focus on your mind,

609
01:16:37.159 --> 01:17:47.600
your mind becomes beve and slower, beeven deep relaxing, so

610
01:17:48.239 --> 01:18:48.239
very slow. His stomach pas for in you's stomach, you're back.

611
01:18:53.640 --> 01:19:22.479
Notice Notice how relaxed you'd now feel in the hole

612
01:19:22.840 --> 01:19:55.680
of your back. In spy from your brain all the

613
01:19:55.760 --> 01:20:04.479
way down the middle of your back, sending and receiving

614
01:20:06.880 --> 01:21:35.800
millions of messages every day, deepcomfort, increasing deeply relaxed, your knees, reles,

615
01:21:39.720 --> 01:21:48.920
spreading these signals down a spine or cord into air.

616
01:21:49.239 --> 01:22:08.000
Every part of your body, your shins and your calf

617
01:22:08.159 --> 01:23:04.680
muscles were outbows. Feelings of peace and tranquility spreading through

618
01:23:04.800 --> 01:23:22.159
your body, tips of your toes, to your eyes, your fingers,

619
01:23:26.479 --> 01:23:28.279
all the way till you lower back.

620
01:23:40.079 --> 01:23:41.159
The tinker.

621
01:23:43.239 --> 01:24:54.880
Datinker peace, drifting mind, just wandering away, happy to let go,

622
01:24:58.159 --> 01:26:00.079
let go completely, let go, so tranquil your whole body

623
01:26:03.760 --> 01:28:20.159
enjoying a sensor listing go he for more pece enjoying

624
01:28:25.840 --> 01:29:02.439
the space, this space of peace and safety, so airy,

625
01:29:05.560 --> 01:31:04.479
f relx, lett him go. Maybe can just focus on

626
01:31:04.600 --> 01:31:39.319
the different parts of your body, just to notice your

627
01:31:39.439 --> 01:32:42.239
forehead and your eyes mutual, so loose, noticing the sense

628
01:32:42.319 --> 01:34:14.439
of complete freedom, absolute freedom, damn two bath day, peace for.

629
01:34:16.520 --> 01:34:57.760
Energy, peace to breathe so much easier.

630
01:35:39.439 --> 01:36:12.079
Yes, you may have or may not have noticed your

631
01:36:12.279 --> 01:37:14.520
mind drifting peaceful, moveingly, even more deeply in the direction

632
01:37:14.680 --> 01:38:01.199
of total bliss for pace, bliss, for pace to raft

633
01:38:49.159 --> 01:39:59.640
out to peace. Come so calm, let him go, peace

634
01:40:00.720 --> 01:41:10.920
with mind relaxed forty so relaxed, so relaxed. Your body

635
01:41:11.640 --> 01:41:51.560
feels almost invisible, so very relaxed. I'm peaceful, so peace

636
01:42:15.119 --> 01:42:55.000
likes fair. And you could start to notice that you

637
01:42:56.479 --> 01:43:07.840
are feeling more relaxed, even though I've not purposely focused

638
01:43:08.239 --> 01:43:16.439
your mind upon that sense of physical comfort that is

639
01:43:16.560 --> 01:43:25.880
growing within you throughout your body, and your mind starts

640
01:43:25.920 --> 01:43:35.560
to slow down, And that could be almost in recognition

641
01:43:36.039 --> 01:43:49.920
of I guess my speech not being particularly fast, and

642
01:43:50.079 --> 01:44:03.319
things just generally feel calmer. Just by listening to my voice,

643
01:44:04.039 --> 01:44:11.000
you give yourself an opportunity to take a break from

644
01:44:11.039 --> 01:44:17.640
the day, take a break from your life as it is,

645
01:44:20.960 --> 01:44:28.600
and to give yourself a rest, given yourself permission to

646
01:44:28.720 --> 01:44:34.000
take some time off, and to allow your body to

647
01:44:34.119 --> 01:44:43.840
relax and allow your mind to slow down, which in

648
01:44:43.960 --> 01:44:51.760
turn releases the tension and he stresses that you had

649
01:44:51.800 --> 01:45:01.560
in your body. It's almost as if the parts of

650
01:45:01.640 --> 01:45:13.600
your body just open up, allowing the negativity out and

651
01:45:13.680 --> 01:45:22.119
at the same time replacing that negativity with positive heathing energy,

652
01:45:25.199 --> 01:45:29.840
which then fills your body up and your mind to

653
01:45:31.439 --> 01:45:49.920
also starts to appreciate those feelings of increasing confidence, an

654
01:45:49.960 --> 01:46:07.039
almost uplifting feeling, positive healing, an energy that spreads through

655
01:46:07.079 --> 01:46:17.960
your body like a wave of comfort. And all this

656
01:46:18.079 --> 01:46:30.159
comes from just allowing yourself a few minutes, maybe half

657
01:46:30.199 --> 01:46:34.079
an hour, however long you want it to be, to

658
01:46:34.359 --> 01:46:48.239
just rest and allow your mind and your body to

659
01:46:48.319 --> 01:47:05.359
almost reset itself to the settings of comfort and relaxation, calmness,

660
01:47:09.199 --> 01:47:18.600
which allows more room for feelings of pleasure and happiness

661
01:47:22.600 --> 01:47:31.720
to move around your body and into your mind, almost

662
01:47:32.199 --> 01:47:36.840
as if your mind and your body are sinking together,

663
01:47:41.079 --> 01:47:51.119
almost mirroring each other with that growing positivity and calmness.

664
01:47:55.840 --> 01:48:03.319
And it feels nice, really does feel nice to know

665
01:48:03.560 --> 01:48:12.479
that you are the one that has allowed yourself to

666
01:48:12.720 --> 01:48:21.880
feel more comfort and to experience.

667
01:48:23.479 --> 01:48:24.880
More at this.

668
01:48:26.399 --> 01:48:41.840
Deep relaxation spreading throughout your body, and as I focus

669
01:48:43.159 --> 01:48:49.119
on each part of your body, you can notice that

670
01:48:49.119 --> 01:49:06.199
that part becomes even more relax just by focusing on it.

671
01:49:06.199 --> 01:49:15.880
It becomes even more calm and comfortable just by focusing.

672
01:49:19.880 --> 01:49:26.000
And as I move down your body, starting at your head,

673
01:49:28.359 --> 01:49:35.079
the parts that you've already focused on will continue to

674
01:49:35.239 --> 01:49:42.880
relax deeply, and those parts that we've not yet focused

675
01:49:42.920 --> 01:49:56.359
on or just automatically release any remaining tension in anticipation

676
01:49:56.680 --> 01:50:09.720
of even more comfort about to come. Now, I'm going

677
01:50:09.800 --> 01:50:16.720
to start by focusing on your forehead. Just being aware

678
01:50:17.000 --> 01:50:26.000
of the feelings of your forehead and any background sounds

679
01:50:27.399 --> 01:50:32.279
like mister Herbert the pigeon can just allow you to

680
01:50:32.439 --> 01:50:39.720
feel even more relaxed. Just means you're in the moment.

681
01:50:42.800 --> 01:50:49.920
This isn't this isn't a sterile environment. This is the world.

682
01:50:51.600 --> 01:50:57.640
I live in the countryside, so there's lots of nature

683
01:50:58.159 --> 01:51:08.720
sounds around. So as you focus on your forehead, just

684
01:51:08.920 --> 01:51:18.960
notice how it becomes even more relaxed as you focus

685
01:51:19.000 --> 01:51:23.520
only on my voice and that part of your body.

686
01:51:28.680 --> 01:51:38.399
Moving down to your eyes, focusing on your eyes, noticing

687
01:51:39.439 --> 01:51:49.159
how your eyelids feel so heavy yet so light at

688
01:51:49.199 --> 01:51:55.640
the same time, and all the muscles around your eyes

689
01:51:55.880 --> 01:52:10.359
relaxing completely. Moving your focus down to your mouth, your lips,

690
01:52:10.800 --> 01:52:17.439
your tongue, your teeth, and your gumbs, the whole of

691
01:52:17.560 --> 01:52:32.600
your mouth, relaxing, calm and loose as you focus now

692
01:52:33.159 --> 01:52:40.039
on your jaw, not just the parts of your jaw

693
01:52:40.199 --> 01:52:44.960
near your mouth, your chin, but all the way up

694
01:52:45.600 --> 01:52:48.239
the size of your face to.

695
01:52:48.239 --> 01:52:53.279
Your ears, the hole of your jaw.

696
01:52:55.640 --> 01:53:02.840
Feeding more, relaxed.

697
01:53:06.199 --> 01:53:09.319
And calm.

698
01:53:15.079 --> 01:53:24.239
Focusing on your neck, the front of your neck and

699
01:53:24.279 --> 01:53:37.319
your throat, relaxing and loose and calm. The side of

700
01:53:37.439 --> 01:53:42.720
your neck, the right and left side of your neck,

701
01:53:45.640 --> 01:53:49.079
relax and lease.

702
01:53:52.840 --> 01:54:00.000
And calm.

703
01:54:00.239 --> 01:54:07.279
Now the back of your neck, focusing on the back

704
01:54:07.439 --> 01:54:17.680
of your neck, letting go of any tension that may

705
01:54:17.720 --> 01:54:23.000
have been there before, and enjoying that.

706
01:54:25.600 --> 01:54:36.760
Sense of increasing comfort and release that you can experience

707
01:54:37.880 --> 01:54:47.479
in the back of your neck. Moving down your back

708
01:54:49.880 --> 01:54:55.159
and moving either side of your spine right from the top.

709
01:54:55.000 --> 01:54:56.039
Of your back.

710
01:54:57.600 --> 01:55:07.640
All the way down the bottom of your back down

711
01:55:11.279 --> 01:55:18.720
to your lower back. And as you move up and

712
01:55:18.840 --> 01:55:27.920
down your spine, you can feel the muscles either side

713
01:55:27.920 --> 01:55:42.680
of your spine relaxing even more. And as those muscles relax,

714
01:55:44.800 --> 01:55:52.760
that sense of comfort starts to spread outwards from your

715
01:55:52.800 --> 01:56:02.399
spine into both sides of your back, the top of

716
01:56:02.439 --> 01:56:09.359
your back, the middle, and your lower back. And as

717
01:56:09.399 --> 01:56:16.960
you scan gently and slowly up and down your back,

718
01:56:19.279 --> 01:56:23.680
there's the muscles in the top of your back relax

719
01:56:24.199 --> 01:56:31.800
and become looser. The muscles in the middle of your

720
01:56:31.880 --> 01:56:39.319
back also seem to just almost divide from each other,

721
01:56:40.239 --> 01:56:56.479
separating and almost melting. And in your lower back there

722
01:56:56.560 --> 01:57:09.239
seems to be an extra special feeling of comfort that

723
01:57:09.600 --> 01:57:15.600
spreads into your hips. Sit down your lower back, get

724
01:57:15.680 --> 01:57:23.640
into your hips, into the area where your cosicks are,

725
01:57:27.199 --> 01:57:35.399
and into your buttocks, and all those muscles that spread

726
01:57:36.159 --> 01:57:45.920
from your lower back into your hip area start to melt,

727
01:57:50.319 --> 01:58:02.760
start to really let go. I don't even know where about.

728
01:58:02.800 --> 01:58:09.119
To focus on your shoulders. Your back and your spine

729
01:58:09.840 --> 01:58:26.640
will continue to let go, continue to relax so calmly,

730
01:58:31.319 --> 01:58:36.279
and as you focus on your shoulders, you may notice

731
01:58:36.520 --> 01:58:45.520
that they're already feeling really loose.

732
01:58:50.319 --> 01:59:08.039
They're already feeding, calm and fearing.

733
01:59:12.319 --> 01:59:20.640
Those muscles then move from your neck into your shoulders

734
01:59:27.159 --> 01:59:56.560
feel so soft and gentle, so smooth and calm, and

735
01:59:56.760 --> 02:00:09.680
the feeling in your shoulders seems to spread deep into

736
02:00:09.720 --> 02:00:20.159
your shoulders, that sense of relaxation, not just traveling deeply

737
02:00:20.520 --> 02:00:27.960
into your muscles, but also relaxing.

738
02:00:30.039 --> 02:00:31.520
The bones.

739
02:00:36.840 --> 02:00:43.520
And moving all the way to underneath your arms, relaxing

740
02:00:45.279 --> 02:00:50.119
that whole area between the tops of your shoulders and

741
02:00:50.319 --> 02:01:07.840
underneath your arms. He then you feel so relaxed and

742
02:01:08.039 --> 02:01:28.399
comfortable in your shoulders. Who sends that deep healing message

743
02:01:29.000 --> 02:01:40.680
into your arms And you may feel almost as if

744
02:01:40.720 --> 02:01:47.239
your arms are not even there because they're so relaxed,

745
02:01:50.439 --> 02:02:36.359
so deeply relaxed, so so calm.

746
02:02:21.319 --> 02:02:21.479
So.

747
02:02:28.079 --> 02:02:43.239
Pose a feeling spreading all the way down your arms

748
02:02:45.920 --> 02:03:11.960
to your elbows, including your elbows circumforts spreads or away

749
02:03:14.640 --> 02:03:33.560
into rests of forearments, and your wrists so heavy yet

750
02:03:33.800 --> 02:04:14.720
at the same time so light and gentle. Fuk sip

751
02:04:17.079 --> 02:04:55.680
now on your hands, my hands, so peaceful in your hands.

752
02:05:14.199 --> 02:05:15.840
There's a sense of.

753
02:05:18.840 --> 02:05:20.319
Real peace.

754
02:05:32.000 --> 02:05:45.119
It just seems to I feel so familiar when your

755
02:05:45.319 --> 02:06:52.439
hands relax deeply eles you thing is you, thing is

756
02:06:53.079 --> 02:07:56.600
sodles you finger tips, maving your attention to the front,

757
02:07:56.760 --> 02:08:27.039
to your body, so comfortable move in your focus your

758
02:08:27.159 --> 02:09:48.439
legs a muscus.

759
02:09:49.840 --> 02:10:08.760
In your thighs, your knees.

760
02:10:12.319 --> 02:11:42.760
So relaxed, the calf muscles and just shains compasitely. Four

761
02:12:49.680 --> 02:13:48.880
faith your feet so peaceful, scolm so peaceful, sircom su

762
02:13:49.520 --> 02:13:59.319
peaceful saclm so.

763
02:14:01.279 --> 02:14:13.039
Peace fall RelA same.

764
02:14:18.159 --> 02:14:23.439
Peace fall, so.

765
02:14:23.920 --> 02:14:39.039
Calm, loving that deep relaxation, the spread your chest, in

766
02:14:39.199 --> 02:14:54.520
your stomach, so RelA, letting go.

767
02:14:58.119 --> 02:15:09.199
Everything.

768
02:15:10.079 --> 02:15:16.079
So I'm gonna start counting down now from twenty down

769
02:15:16.119 --> 02:15:24.279
to one. You can imagine in a way it's like

770
02:15:25.039 --> 02:15:31.520
just walking down some steps and each step or twenty steps,

771
02:15:31.560 --> 02:15:40.960
and each step represents a level of comfort. Each step

772
02:15:41.199 --> 02:15:56.800
represents a deepening of that comfort, and the fervies you

773
02:15:56.920 --> 02:16:08.199
walk down those steps, the deeper and more relaxed you feel.

774
02:16:09.680 --> 02:18:44.559
So starting with number twenty twenty, nineteen, eighteen seventeen Sikstein

775
02:19:59.600 --> 02:27:08.680
yes eight fourteen four see too well fe e nine

776
02:27:08.920 --> 02:36:55.239
eight seven six five four one No. As you focus

777
02:36:55.319 --> 02:37:08.520
on your eyes, We're gonna count down from ten down

778
02:37:08.559 --> 02:37:23.159
to one. Focus in just on your eyes, your eyelids,

779
02:37:23.600 --> 02:37:32.319
the muscles around your eyes, your eye walls themselves, a

780
02:37:32.559 --> 02:37:49.479
whole area that makes up your eye. And as we

781
02:37:49.680 --> 02:37:58.120
count down from ten down to one. Whilst focus in

782
02:37:58.200 --> 02:38:13.639
on your eyes, you'll become twice is relaxed with each

783
02:38:14.000 --> 02:38:26.680
number counting down, and you may find the all you

784
02:38:26.760 --> 02:38:35.719
want to do is just drift off to sleep. And

785
02:38:35.760 --> 02:38:42.399
if that's what you want, then just allow yourself to

786
02:38:42.440 --> 02:38:57.120
do that. Now, focusing on your eyes, I'm going to

787
02:38:57.239 --> 02:39:07.120
begin counting down from ten down to one. Right now,

788
02:39:15.479 --> 02:48:19.959
ten nine right see five four three two one. So

789
02:48:28.440 --> 02:48:39.760
counted down from ten to one ten nine eight seven

790
02:48:41.840 --> 02:48:55.719
six five four three two.

791
02:48:56.239 --> 02:49:02.959
One.

792
02:49:03.479 --> 02:49:06.399
And maybe that was a bit too quick in order

793
02:49:06.440 --> 02:49:10.440
to relax. Maybe it's a bit too fast for you

794
02:49:10.680 --> 02:49:20.440
to notice the calming of your body, maybe even a

795
02:49:20.479 --> 02:49:24.040
little bit of pressure there. Like you'll count it down

796
02:49:24.079 --> 02:49:27.159
from ten to one. Would you expect me to do? Man,

797
02:49:27.959 --> 02:49:32.680
expect me to stick gold floppy just because you're counting down.

798
02:49:38.120 --> 02:49:41.399
If you try it again, but this time, I go

799
02:49:41.600 --> 02:49:48.959
this slower this time, as you focus on the whole

800
02:49:49.040 --> 02:49:55.319
of your body before we focus on your legs, just

801
02:49:55.520 --> 02:50:05.559
notice how your body does start to feel more relaxed

802
02:50:10.280 --> 02:50:29.959
with every number that I count down ten nine eight

803
02:50:35.280 --> 02:51:59.479
seven six five four three two one. I just notice

804
02:51:59.719 --> 02:52:11.760
how how you feel generally, how your body feels. It's

805
02:52:11.799 --> 02:52:22.079
not necessarily even about counting down from ten to one.

806
02:52:22.840 --> 02:52:36.280
It's that space that you have, that space between being

807
02:52:39.840 --> 02:52:51.440
active physically or mentally to just sitting or lying down,

808
02:52:52.079 --> 02:52:56.879
just being there, not doing anything, not saying anything, or

809
02:52:57.680 --> 02:53:04.040
needing to think about anything. So it opens up a space,

810
02:53:04.959 --> 02:53:06.879
you know, a bit of a space.

811
02:53:07.319 --> 02:53:07.879
A gap.

812
02:53:14.040 --> 02:53:17.639
And the more I camped down from ten to one,

813
02:53:18.760 --> 02:53:27.079
the bigger that gap becomes. So there's that gap of calmness,

814
02:53:28.239 --> 02:53:44.479
of comfort, relaxation. It's a nice feeling, and it moves

815
02:53:45.479 --> 02:54:00.079
those stresses or discomforts physically or emotionally, moves them away.

816
02:54:02.200 --> 02:54:03.559
Allows you.

817
02:54:05.840 --> 02:54:06.479
To just.

818
02:54:09.360 --> 02:54:16.120
Slow down. Someone to count again from ten down to one,

819
02:54:16.520 --> 02:54:26.760
and notice that gap widening, the gap, And as it widens,

820
02:54:26.799 --> 02:54:33.120
it's almost like the stress and attention falls into.

821
02:54:32.799 --> 02:54:33.559
The gap.

822
02:54:46.680 --> 02:55:54.239
And gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

823
02:56:12.399 --> 02:56:57.360
three two.

824
02:56:47.680 --> 02:56:59.600
One.

825
02:57:00.000 --> 02:57:19.920
What is your body feel now? Can you notice that

826
02:57:21.120 --> 02:57:57.680
you feeling calmer? Do you feeling more relaxed? As we

827
02:57:57.879 --> 02:58:18.159
now focus on your legs, just your legs, We're just

828
02:58:18.239 --> 02:58:38.280
gonna start with focusing on your thighs. Of course, it's

829
02:58:38.319 --> 02:58:47.000
not the most exciting thing to be doing because I'm sure,

830
02:58:47.079 --> 02:58:49.920
like most of your body is not not going on

831
02:58:50.000 --> 02:59:02.559
right now. Just focus in on the whole of your thighs,

832
02:59:05.239 --> 02:59:09.319
the tops of your thighs, the sides of your thighs,

833
02:59:11.200 --> 02:59:15.680
the bottoms of your thighs, your outer thighs, and your

834
02:59:15.760 --> 02:59:21.040
inner thighs. Basically the whole of your thigh that leads

835
02:59:22.040 --> 02:59:37.600
into your hip and it goes down to your knee joints. Now,

836
02:59:37.680 --> 02:59:44.719
this is a big area. It's a very heavy area.

837
02:59:45.200 --> 02:59:51.200
It's very strong, probably the strongest muscles in your body

838
02:59:51.879 --> 03:00:06.200
or in your thighs. But I don't think we perhaps

839
03:00:08.159 --> 03:00:20.920
give enough attention to our thighs. Perhaps we don't acknowledge

840
03:00:21.559 --> 03:00:41.000
how important our thighs are to our lives, how much

841
03:00:43.559 --> 03:00:49.920
they actually do for us all through our lives.

842
03:00:57.040 --> 03:00:58.200
And it may.

843
03:00:58.120 --> 03:01:03.440
Seem to sound really weird, but I think that all

844
03:01:03.520 --> 03:01:11.239
of our body parts, especially our thighs, need some TLC,

845
03:01:14.440 --> 03:01:27.079
a bit of love shown, a bit of acknowledgement. I

846
03:01:27.280 --> 03:01:36.680
thank you gratitude for what our thighs do for us.

847
03:01:42.879 --> 03:01:48.520
And I know this may sound a bit strange. Maybe

848
03:01:48.520 --> 03:01:52.040
you think, why am I sure how I should be

849
03:01:51.399 --> 03:01:56.200
able in the garden hugging a tree or something. Well,

850
03:02:00.319 --> 03:02:02.760
it's hard to set a microphone up on a tree.

851
03:02:03.639 --> 03:02:05.920
That's why I'm doing this indoors. Otherwise I would be

852
03:02:05.920 --> 03:02:09.719
outside hugging a tree. Now I can't see the television

853
03:02:09.719 --> 03:02:18.440
from the tree. If you move down to your knees

854
03:02:20.200 --> 03:02:28.200
gain such an important part. And I think we don't

855
03:02:28.239 --> 03:02:36.159
necessarily I'll speak for myself here, I don't necessarily appreciate

856
03:02:37.879 --> 03:02:43.000
all that my knees do for me until I have

857
03:02:43.079 --> 03:02:46.440
a problem with my knee. It's occasionally, if I ever

858
03:02:48.040 --> 03:02:52.040
maybe i'll pash it, or it's aching for some reason.

859
03:02:53.719 --> 03:02:59.959
It's then that I realize how much it does. You know,

860
03:03:00.079 --> 03:03:06.040
the benefit of being able to use my legs without

861
03:03:07.760 --> 03:03:15.040
any kind of physical discomfort is a beautiful thing that's

862
03:03:15.239 --> 03:03:23.639
possibly not appreciated until it's temporarily removed. You know that's comfort.

863
03:03:27.719 --> 03:03:32.360
But as you focus on your knees, regardless of how

864
03:03:32.399 --> 03:03:39.920
your knees feel, you can have that sense of gratitude

865
03:03:41.440 --> 03:03:44.079
and love to your knees for all that they do

866
03:03:44.239 --> 03:03:57.280
for you. When you can still have that attention on

867
03:03:57.360 --> 03:04:04.000
your thighs and maybe notice how thighs feel, maybe you've

868
03:04:04.239 --> 03:04:21.840
noticed that they are relaxing more deeply as you focus

869
03:04:22.000 --> 03:04:27.639
now on the bottoms of your legs, your shins, and

870
03:04:27.639 --> 03:04:34.600
your calf muscles, the bones between your knees and your feet,

871
03:04:36.159 --> 03:04:48.239
incorporating of course your ankles so important. Anyone that's had

872
03:04:49.040 --> 03:04:54.760
even like the slightest sprain of an ankle knows how

873
03:04:56.159 --> 03:05:06.319
how much we take our ankles for gras hunted. And

874
03:05:06.360 --> 03:05:08.719
it's kind of strange in a way when you think that.

875
03:05:11.200 --> 03:05:15.200
You know, logically our wrists are a lot thinner than

876
03:05:15.280 --> 03:05:19.520
the rest of our arms, which is okay, it doesn't

877
03:05:19.920 --> 03:05:23.040
I can't see any problem with that because we're just

878
03:05:23.079 --> 03:05:30.760
picking stuff up by our ankles so much thinner than

879
03:05:30.799 --> 03:05:39.920
the rest of our legs. And from a physics perspective

880
03:05:41.120 --> 03:05:45.360
or logical even it doesn't really make sense that all

881
03:05:45.440 --> 03:05:54.159
this weight would ultimately be resting on your ankles then

882
03:05:54.280 --> 03:06:07.559
leading to your feet. Thin area, thin bone. Yeah, it

883
03:06:07.719 --> 03:06:13.639
does so much great work. Supports us, supports our body

884
03:06:14.879 --> 03:06:25.200
for a lifetime, helps us to balance, It helps you

885
03:06:25.319 --> 03:06:38.639
to get around and be mobile. And there's the calf muscles.

886
03:06:38.680 --> 03:06:46.319
Of course, when I was younger, I couldn't see the

887
03:06:46.360 --> 03:06:51.600
point in calf muscles didn't seem to do anything. Okay,

888
03:06:52.559 --> 03:06:56.120
if I walked around on tiptoes, then my calf muscles

889
03:06:56.120 --> 03:06:59.680
get some work. But of course that's not true. The

890
03:06:59.760 --> 03:07:04.280
car muscles are being used whenever we use our legs,

891
03:07:09.760 --> 03:07:22.399
and your shins there to protect your lower legs, shaped

892
03:07:22.440 --> 03:07:30.000
in a way almost as a protector for the bone,

893
03:07:34.719 --> 03:07:46.680
leading of course to your ankles and your feet. But

894
03:07:46.719 --> 03:07:48.680
we're not going to focus on your feet. We're just

895
03:07:48.719 --> 03:07:55.200
going to focus on the legs. I realize that now

896
03:07:55.200 --> 03:07:59.840
that I've mentioned your feet, it probably focuses on them anyway,

897
03:08:00.319 --> 03:08:02.959
So maybe I should focus on your feet a little bit.

898
03:08:06.920 --> 03:08:11.399
You can have them in your awareness the same as

899
03:08:11.440 --> 03:08:15.840
you have your thighs in your awareness. Even though we

900
03:08:15.920 --> 03:08:19.920
haven't been focusing on your thighs for a few minutes,

901
03:08:21.680 --> 03:08:32.520
we've been focusing on your ankles, there's still that sensation

902
03:08:32.760 --> 03:08:48.120
of comfort in your thighs and this that movement of

903
03:08:48.440 --> 03:08:57.920
energy because the thighs hold lots of different sensations. Of course,

904
03:08:57.959 --> 03:09:03.000
there's the muscles, the extraw muscles that we have in

905
03:09:03.040 --> 03:09:17.040
our thighs, but the skin on the outside of the thighs,

906
03:09:17.879 --> 03:09:22.600
as in the outside of all of our body, can

907
03:09:22.639 --> 03:09:34.040
be very sensitive, sensitive to the touch, sensitive to temperature,

908
03:09:40.559 --> 03:09:48.120
and inside your thighs the bones, there's the muscle, there's

909
03:09:48.159 --> 03:09:53.440
the blood, vessels, the ar trees, all this stuff that's

910
03:09:53.520 --> 03:10:02.319
inside your thighs. I guess sometimes it'd be nice if

911
03:10:02.360 --> 03:10:07.200
you could actually put your fingers inside your thighs and

912
03:10:07.280 --> 03:10:13.120
a message, so you can message on the outside, of course,

913
03:10:13.879 --> 03:10:16.239
but to be able to get deep into the muscles,

914
03:10:17.079 --> 03:10:21.120
and to be able to just message inside your thighs,

915
03:10:21.879 --> 03:10:30.280
message in the bones of your leg, message in all

916
03:10:30.399 --> 03:10:40.959
the veins, and just gently healing your thighs, and you

917
03:10:41.000 --> 03:10:48.159
could move down message and inside your knees, just message

918
03:10:48.159 --> 03:10:55.200
in those bones, but with healing fingertips spreading that healing

919
03:10:55.360 --> 03:11:05.920
energy deep into the joints of your knee. Of course,

920
03:11:06.000 --> 03:11:09.319
there's the back of your your knee, you know, the

921
03:11:09.440 --> 03:11:16.479
inside crease where your knee is. It's a very sensitive area.

922
03:11:18.479 --> 03:11:22.879
Very it feels very nice when you stroke it. That

923
03:11:22.959 --> 03:11:26.680
might be because it's an area that's not really touched

924
03:11:26.879 --> 03:11:33.440
very often. It's almost like a hidden part, that crease

925
03:11:35.559 --> 03:11:40.040
in your legs. It's almost it's like a part that

926
03:11:41.840 --> 03:11:53.079
has a sensitivity, which is a little bit different. Of course,

927
03:11:53.120 --> 03:12:03.680
it's protected by your legs, so you can imagine putting

928
03:12:04.520 --> 03:12:14.159
your fingers into that crease in your legs that fold

929
03:12:14.319 --> 03:12:18.479
in between your legs, you can just message with your fingertips.

930
03:12:19.639 --> 03:12:28.760
Imagine your fingertips going inside message in the muscle tissue.

931
03:12:31.000 --> 03:12:35.440
You can of course field the bones of your knees

932
03:12:36.760 --> 03:12:47.239
heading through your fingertips, and then as you go down

933
03:12:50.079 --> 03:12:52.920
to your calf muscles. Now that's the part I'd like

934
03:12:52.959 --> 03:12:57.680
to be able to really put my fingertips deep inside

935
03:12:58.440 --> 03:13:07.840
my calf muscles, massage in every single tissue of that muscle.

936
03:13:08.959 --> 03:13:17.600
Healing every part, and then doing.

937
03:13:17.399 --> 03:13:25.760
The same for my shins, massage in gently stroking the bones,

938
03:13:27.479 --> 03:13:33.200
gently stroking them, healing in a loving way, because they

939
03:13:33.280 --> 03:13:39.719
deserve to be treated as the precious bones that they are,

940
03:13:41.000 --> 03:13:44.280
because our legs are so precious as in all the

941
03:13:44.319 --> 03:13:49.719
other parts of our body, and more precious of any

942
03:13:49.840 --> 03:14:08.520
ChIL on the planet. When you start to think about

943
03:14:08.559 --> 03:14:17.399
your legs in this way, it can change your perspective.

944
03:14:20.120 --> 03:14:25.879
It might sound a bit a bit silly to start

945
03:14:25.959 --> 03:14:32.680
with the idea of having love for your legs, showing

946
03:14:32.799 --> 03:14:41.000
appreciation for your thighs, wanting to be able to put

947
03:14:41.040 --> 03:14:49.639
your hands in your thighs, massage the muscles and the bones,

948
03:14:51.479 --> 03:14:56.440
and to get your fingers deep in there, releasing all

949
03:14:56.719 --> 03:15:08.879
tension to show how much you care about your legs,

950
03:15:09.559 --> 03:15:13.319
how much you care for what your legs do for

951
03:15:13.440 --> 03:15:27.120
you regularly, your knees, your calves, your ankles, the strength

952
03:15:27.200 --> 03:15:35.280
of your ankles considering how thin they are compared to

953
03:15:35.399 --> 03:15:42.120
the rest of your legs, especially your thighs. Yeah, they're

954
03:15:42.239 --> 03:15:54.520
so strong, so flexible, absolutely amazing things. Your ankles are

955
03:15:58.360 --> 03:16:03.639
truly a gift because of what they do for you,

956
03:16:08.920 --> 03:16:15.879
supporting all that weight, regardless of how what weight you are,

957
03:16:17.040 --> 03:16:21.639
even if you only eat eight stone, there's still a

958
03:16:21.680 --> 03:16:28.280
lot of weight for these little ankles. Now, I'm a

959
03:16:28.360 --> 03:16:36.559
lot heavier than eight stone double down, Yet my ankles

960
03:16:38.319 --> 03:16:45.959
support my body all the time, although they do give

961
03:16:46.000 --> 03:16:50.559
off a sigh of relief when I sit down, as

962
03:16:51.440 --> 03:16:58.799
in fact, my whole legs do. My feet feet also go,

963
03:17:00.760 --> 03:17:01.680
my toes clap.

964
03:17:02.840 --> 03:17:18.159
We're so happy.

965
03:17:23.319 --> 03:17:33.000
Your legs really are amazing. And I know that about

966
03:17:33.479 --> 03:17:39.319
talking about your legs is probably possibly among the most

967
03:17:40.239 --> 03:17:47.760
most boring things I've ever heard anyone say. Possibly you're

968
03:17:47.879 --> 03:17:54.920
boring or not. Everything I said is true. Your legs

969
03:17:55.360 --> 03:18:15.399
are amazing. Your legs deserve not just respect, they deserve

970
03:18:15.479 --> 03:18:27.920
to relax deeply. They deserve to take some time out

971
03:18:28.440 --> 03:18:52.079
of the day to just let go completely. Your legs

972
03:18:57.360 --> 03:19:10.639
really can relax, and because the legs are so such

973
03:19:10.680 --> 03:19:15.239
a most, you know, very important part of your body.

974
03:19:16.479 --> 03:19:19.120
When you relax your legs, the rest of your body

975
03:19:19.760 --> 03:19:38.520
also naturally follows in that journey of comfort. I can

976
03:19:38.600 --> 03:19:43.600
feel it in my hips. My hips feel really loose,

977
03:19:46.840 --> 03:19:51.200
and also in my lower back as well. My lower

978
03:19:51.239 --> 03:19:56.799
back really feels it feels stretched, even though I'm just

979
03:19:56.879 --> 03:20:03.159
sitting in a chair and there's no stretch as far

980
03:20:03.159 --> 03:20:06.319
as I'm aware that I'm doing. It's almost as if

981
03:20:06.319 --> 03:20:10.360
the muscles are just relaxed so much that there is

982
03:20:10.399 --> 03:20:18.920
a natural stretch as the tension has reduced a lot.

983
03:20:35.239 --> 03:20:38.319
And I'm now going to count down from ten down

984
03:20:38.360 --> 03:20:49.719
to one, and you can continue to feel wonderfully relaxed.

985
03:20:53.520 --> 03:21:36.680
Ten nine, eight, seven, six, five, four three two one relax.

986
03:21:44.520 --> 03:21:48.360
So I'm just going to count down from five down

987
03:21:48.399 --> 03:21:52.879
to one. And as a countdown, if you just focus

988
03:21:52.920 --> 03:22:00.879
on the numbers, just the numbers counting down, and notice

989
03:22:01.760 --> 03:22:09.799
how you feel in this moment as you hear the

990
03:22:09.879 --> 03:22:18.000
numbers counting down. Knowing that those numbers counting down represent

991
03:22:18.959 --> 03:22:28.040
you feeling calmer, not just in your body, but also

992
03:22:30.280 --> 03:22:36.920
relaxing your mind. I just notice how you feel. There's

993
03:22:37.000 --> 03:22:42.799
nothing to do, there's nothing to say, there's nothing to

994
03:22:42.920 --> 03:23:34.280
think about. Starting with number five four three two one.

995
03:23:35.360 --> 03:23:47.639
As you notice the gradual letting go the the tension

996
03:23:47.840 --> 03:23:55.079
in your body, you may also begin to notice and

997
03:23:55.159 --> 03:24:03.440
be aware of how your mind is is starting to

998
03:24:03.479 --> 03:24:10.159
slow down. This is just a natural thing that happens.

999
03:24:12.719 --> 03:24:17.920
It's not really a special procedure. It's just natural because

1000
03:24:17.959 --> 03:24:23.920
as your body relaxes, your mind also starts to relax,

1001
03:24:25.479 --> 03:24:29.159
and the more your mind relaxes, the more your body relaxes.

1002
03:24:29.280 --> 03:24:39.680
It's just a continuous circle of relaxation. And there is

1003
03:24:39.719 --> 03:24:48.440
that calmness that comes from relative quietness. You know, even

1004
03:24:48.719 --> 03:24:53.600
even if there's background sounds, either your side or mine,

1005
03:24:55.319 --> 03:24:56.879
it's still going to.

1006
03:24:56.959 --> 03:25:00.879
Be quite calm.

1007
03:25:00.959 --> 03:25:03.639
You know, you haven't got the television on, there's no

1008
03:25:03.920 --> 03:25:08.159
music in the background, unless you're listening to the recorded

1009
03:25:08.200 --> 03:25:15.639
with music. Of course, you're very likely not going to

1010
03:25:15.639 --> 03:25:18.760
be sitting in a room with other people. Of course

1011
03:25:18.799 --> 03:25:23.360
it might be, but generally it's more ideal if you

1012
03:25:23.399 --> 03:25:34.360
can do this on your own, so no distractions and

1013
03:25:34.399 --> 03:25:49.600
when you stop thinking about stuff, relaxation automatically rises, a

1014
03:25:49.760 --> 03:26:00.479
sense of comfort starts to grow, and without trying to

1015
03:26:00.520 --> 03:26:11.440
build it up into something fantastical or something magical, this

1016
03:26:11.639 --> 03:26:21.920
is just a natural process, something that's easy to accomplish.

1017
03:26:24.399 --> 03:26:30.239
In fact, it's almost know. The sense of relaxing completely

1018
03:26:31.319 --> 03:26:36.559
happens really when you put no effort into it. It's

1019
03:26:36.600 --> 03:26:42.360
not something that you can really force. It's something that

1020
03:26:43.520 --> 03:26:53.879
happens naturally. And part of the process of this recording

1021
03:26:55.040 --> 03:26:58.840
and others is simply.

1022
03:27:00.120 --> 03:27:02.760
To allow you.

1023
03:27:04.799 --> 03:27:15.680
To take advantage of this space, this time, to just

1024
03:27:19.840 --> 03:27:30.479
let go, to just be here, to be in tune

1025
03:27:31.079 --> 03:27:43.200
with how you feel, yet with the intention of wanting

1026
03:27:43.440 --> 03:27:55.600
to relax deeply and maybe even to fall asleep, depending

1027
03:27:55.799 --> 03:28:02.120
on what it is that you wish for yourself in

1028
03:28:02.159 --> 03:28:18.319
this moment. As we know, relaxing is the majority of

1029
03:28:18.399 --> 03:28:23.200
the process of falling asleep. The actual falling asleep part

1030
03:28:23.239 --> 03:28:31.559
is the tiny bit of the end. The deeper relaxed

1031
03:28:31.799 --> 03:28:53.559
you become, the easier you find yourself drifting. You can

1032
03:28:53.639 --> 03:29:02.280
also if you choose stay focused on my voice and

1033
03:29:03.799 --> 03:29:34.000
really enjoy the process gradually relaxing each muscle in your

1034
03:29:34.040 --> 03:30:08.600
body effortlessly and just observing the sensation of letting go completely.

1035
03:30:14.600 --> 03:30:22.639
This time, I'm going to count from six down to one,

1036
03:30:23.479 --> 03:30:32.680
and you can notice your mind calming down more with

1037
03:30:33.079 --> 03:30:46.879
each number that you hear me say naturally, feeling calm

1038
03:30:47.239 --> 03:33:01.360
and slow and be peaceful. Six, five, four, three, two?

1039
03:33:25.159 --> 03:33:47.719
What being aware?

1040
03:33:51.000 --> 03:34:03.000
How your mind to slow right down, sinking m deeply

1041
03:34:05.799 --> 03:34:26.600
into relaxation. And as you focus on your mind, you

1042
03:34:26.639 --> 03:34:35.959
may notice that there are some thoughts still there, maybe

1043
03:34:36.079 --> 03:34:45.879
some stubborn thoughts that for some reason perhaps need your attention.

1044
03:34:52.760 --> 03:35:01.719
That's what you can do is send love to those thoughts.

1045
03:35:04.920 --> 03:35:15.799
Sprinkle those thoughts with love like all petals from a flower.

1046
03:35:16.840 --> 03:35:23.760
Just sprinkle it over them, petals filled with love towards

1047
03:35:23.840 --> 03:35:30.479
those thoughts, to let those thoughts know that you're not

1048
03:35:30.559 --> 03:35:39.399
abandoned in them. You just need them. You require them

1049
03:35:39.440 --> 03:35:51.799
to just calm down, slow down, quiet down for now.

1050
03:35:59.479 --> 03:36:04.520
So as you focus on those remaining thoughts as we

1051
03:36:04.680 --> 03:36:09.959
count down this time from seven down to one with

1052
03:36:10.079 --> 03:36:24.200
each number, just imagine sprinkling those flower petals of love, kindness,

1053
03:36:25.559 --> 03:36:37.440
gratitude over those thoughts, which will allow them to just

1054
03:36:38.879 --> 03:36:53.920
melt away and relax deeply. With every number, those thoughts

1055
03:36:54.000 --> 03:38:02.760
will become more and more relaxed. Starting with number seven, six, five, four,

1056
03:38:28.600 --> 03:39:45.959
three two one. How as you now notice how relaxed

1057
03:39:49.719 --> 03:40:08.959
your feeling in your body, We're going to focus on

1058
03:40:09.000 --> 03:40:20.879
your hands, because the more relaxed your hands are, the

1059
03:40:21.000 --> 03:40:42.719
more relaxed your body and mind are. And you focus

1060
03:40:42.799 --> 03:40:53.079
on your hands and your fingers, there's nothing needed to

1061
03:40:53.159 --> 03:40:58.879
be done. There's no clenching of fists or dents in

1062
03:40:58.959 --> 03:41:09.639
the fingers or any thing like that. It's just noticing

1063
03:41:10.479 --> 03:41:38.079
and focusing on your hands, noticing how they feel. Because

1064
03:41:38.200 --> 03:41:49.600
the more relaxed your hands feel, the calmer your mind feels,

1065
03:41:51.399 --> 03:42:00.280
and the more comfort you feel throughout your body.

1066
03:42:06.200 --> 03:42:09.440
You may.

1067
03:42:11.600 --> 03:42:54.120
Have already noticed you mind is starting to dressed like

1068
03:42:54.479 --> 03:43:09.479
shim just on your hands and fingers, allowing them to

1069
03:43:11.920 --> 03:43:23.520
experience a real deepening of that relaxation in your hands

1070
03:43:23.520 --> 03:43:49.600
and fingers, more and more relaxed. With each number from

1071
03:43:49.760 --> 03:44:03.879
eight down to one, you can almost feel that healing

1072
03:44:04.600 --> 03:44:19.600
and relaxing energy spreading into your hands and fingers, becoming

1073
03:44:20.959 --> 03:44:25.520
year roar, relaxing.

1074
03:44:28.360 --> 03:44:30.479
With each number.

1075
03:44:32.399 --> 03:44:33.159
You hear.

1076
03:44:36.920 --> 03:44:52.200
Going down with eight down to one, drifting drifting again,

1077
03:44:57.120 --> 03:48:57.840
starting with numba eight seven six four four three, just

1078
03:48:58.040 --> 03:49:07.239
being here now, nothing to think about, nothing to do,

1079
03:49:08.680 --> 03:49:22.639
nothing to say, and everything just feels calmer. And this

1080
03:49:22.879 --> 03:49:30.600
is your natural state of being. This is how you

1081
03:49:30.760 --> 03:49:37.719
just normally feel when you take away all that other

1082
03:49:38.079 --> 03:49:45.159
stuff that we add, you know, things like stress and

1083
03:49:45.239 --> 03:50:01.479
worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1084
03:50:03.639 --> 03:50:06.920
You take that away, which is what we do.

1085
03:50:07.520 --> 03:50:19.440
What we do now you're left with a real sense

1086
03:50:20.000 --> 03:50:32.600
of peacefulness which comes to you very quickly, because ultimately

1087
03:50:33.200 --> 03:50:47.079
it's just a feeling, a feeling of comfort, almost as

1088
03:50:47.120 --> 03:50:51.239
if you've gone inside yourself and you've found a special

1089
03:50:51.319 --> 03:51:05.120
place where everything is peaceful, a place where you can

1090
03:51:05.159 --> 03:51:15.799
feel relaxed and your natural sense of comfort, a place

1091
03:51:15.840 --> 03:51:24.680
where you can be you, where you can accept yourself

1092
03:51:25.639 --> 03:51:30.760
for who you are, the place where you're not trying

1093
03:51:30.799 --> 03:51:42.840
to please anybody else ever, a place where you can

1094
03:51:42.879 --> 03:51:51.639
actually not just love yourself, but in some ways more importantly,

1095
03:51:52.239 --> 03:52:09.360
you can like yourself appreciate who you are. That sense

1096
03:52:09.440 --> 03:52:22.719
of gratitude is in the air all around you, and

1097
03:52:22.879 --> 03:52:30.719
that's also a place where you can actually feel the

1098
03:52:31.040 --> 03:52:46.399
healing energy soaking into your body. Healing energy soaking into

1099
03:52:46.440 --> 03:52:56.479
your body, and the healing energy spreads through your veins,

1100
03:53:00.200 --> 03:53:07.079
traveling to each and every single part of your body,

1101
03:53:13.000 --> 03:53:17.600
and you start to realize that actually, that healing energy,

1102
03:53:20.040 --> 03:53:26.479
it's not just entered into your brain, it's become part

1103
03:53:27.000 --> 03:53:38.280
of your brain, and that spinal fluid is now mixed

1104
03:53:38.360 --> 03:53:49.559
with healing energy, not just allowing you to feel so

1105
03:53:49.760 --> 03:54:01.680
much more relaxed and healthy in this moment, but also

1106
03:54:04.559 --> 03:54:12.079
you start to realize to actually, what's happening now with

1107
03:54:12.239 --> 03:54:21.959
that healing, relaxing energy spreading through your body, it's actually

1108
03:54:22.319 --> 03:54:32.559
changing your life. It's actually changing the way you're going

1109
03:54:32.600 --> 03:54:39.440
to feel, not just now, but tomorrow and the next day.

1110
03:54:41.280 --> 03:54:48.840
There's your health improves, not just your physical health, but

1111
03:54:48.920 --> 03:54:56.360
your mental health. Things that used to bother you in

1112
03:54:56.440 --> 03:55:04.040
the past, for some reason, no longer have the effect

1113
03:55:04.520 --> 03:55:13.479
that they used to because something has changed deep within you.

1114
03:55:18.520 --> 03:55:24.959
Maybe things that used to cause you to feel anger

1115
03:55:28.760 --> 03:55:38.920
no longer have that power to control you the way

1116
03:55:38.959 --> 03:55:47.000
they seem to be able to before. As you realize

1117
03:55:48.000 --> 03:56:00.200
that you are the one who decides what affects you,

1118
03:56:00.200 --> 03:56:09.959
You're the one who decides to feel relaxed and calm

1119
03:56:10.600 --> 03:56:27.200
when you choose to enjoy noticing these natural developments of healing,

1120
03:56:29.239 --> 03:56:37.840
continuing to grow and improve your life day by day,

1121
03:56:43.719 --> 03:56:51.959
including of course your ability to relax so much easier

1122
03:56:56.920 --> 03:57:07.079
and sleeping. It's the most natural thing in the world

1123
03:57:07.959 --> 03:57:18.639
to you, because falling asleep is something that you've done

1124
03:57:19.280 --> 03:57:27.159
so many times in your life, and you know that

1125
03:57:27.200 --> 03:57:32.479
you were born, as we all were, with the ability

1126
03:57:34.040 --> 03:57:44.399
to fall asleep naturally. You were born with that ability

1127
03:57:47.280 --> 03:58:01.600
to just drift off into a deep, healing sleep. Even

1128
03:58:01.639 --> 03:58:06.360
when we're kids, sometimes will fall asleep and we don't

1129
03:58:06.399 --> 03:58:12.840
even want to try to stay awake. Maybe it's a

1130
03:58:12.959 --> 03:58:17.440
birthday in the morning, or it's Christmas or holiday or

1131
03:58:17.479 --> 03:58:19.879
something we look forward to. We don't want to go

1132
03:58:20.040 --> 03:58:25.000
to sleep. But the more you want to stay awake,

1133
03:58:27.159 --> 03:58:34.239
the more we just start to drift. And the more

1134
03:58:34.920 --> 03:58:38.600
you fight drifting, the more you try to stop yourself

1135
03:58:38.639 --> 03:58:43.680
and drift in a safe the deeper and stronger that

1136
03:58:43.920 --> 03:58:55.399
drifting becomes. Because we're born not just with the need

1137
03:58:56.639 --> 03:59:04.799
to relax deeply and to actually fall asleep, but it's

1138
03:59:04.879 --> 03:59:19.239
our birthright, it's part of our DNA, and sometimes as

1139
03:59:19.239 --> 03:59:24.879
we get older in life, perhaps at times we have

1140
03:59:25.280 --> 03:59:41.000
forgotten that relaxing completely is not only a wonderfully pleasant experience,

1141
03:59:46.680 --> 04:00:04.879
it's also really easy. It's very very easy to let go,

1142
04:00:06.760 --> 04:00:16.520
because that's all it is, is just deciding to let go.

1143
04:00:21.600 --> 04:00:27.600
And when you press the play button on my recordings,

1144
04:00:29.440 --> 04:00:36.799
you have given permission for my voice to relax you.

1145
04:00:40.479 --> 04:00:44.040
When you press that play button, you have given me

1146
04:00:44.159 --> 04:00:55.920
permission for my words to effect you in a positive,

1147
04:00:59.319 --> 04:01:18.159
only a positive way. Opening up your mind two useful

1148
04:01:19.639 --> 04:01:36.120
and healing suggestions that can have such an amazing effect

1149
04:01:38.920 --> 04:01:50.360
on how you feel right now, as well as those

1150
04:01:50.639 --> 04:02:00.000
changes that continue long after the recording ends. Those changes

1151
04:02:00.239 --> 04:02:13.799
is within you to continue to flourish and grow, transforming

1152
04:02:14.600 --> 04:02:27.159
your life in a positive, beautiful way, allowing you to

1153
04:02:27.479 --> 04:02:33.879
move forward in your life in the direction that you

1154
04:02:34.040 --> 04:02:51.120
choose for yourself. And this feeling, this feeling that you

1155
04:02:51.879 --> 04:03:16.239
can experience of safety, comfort, calmness, This feels so nice.

1156
04:03:16.399 --> 04:03:29.200
It's such a healthy place to be, and that positivity

1157
04:03:30.520 --> 04:03:49.280
grows within you each and every day. Moving forward, you

1158
04:03:49.639 --> 04:04:00.479
had to find that you're more relaxed physically and in

1159
04:04:00.559 --> 04:04:09.399
your mind is more relaxed. And it's not that you're

1160
04:04:09.559 --> 04:04:15.319
thinking slower, it's just that your mind will be less

1161
04:04:16.040 --> 04:04:27.680
clogged up with unnecessary negativity, because from now on, your

1162
04:04:27.799 --> 04:04:37.600
mind rejects negativity. From now on, you're going to start

1163
04:04:37.799 --> 04:04:54.159
noticing when negativity arises, and you can just say stop, stop,

1164
04:04:57.000 --> 04:05:11.000
and that negativity will turn around and leave you alone.

1165
04:05:11.719 --> 04:05:31.079
Stop and that negativity would disappear. And as you notice

1166
04:05:31.360 --> 04:05:39.680
that you feel way more relaxed than you probably expected.

1167
04:05:45.840 --> 04:05:55.440
You can now congratulate yourself because you're the person that

1168
04:05:55.559 --> 04:06:01.719
has done this. You are the worse that has opened

1169
04:06:01.879 --> 04:06:10.440
your mind up to the simple facts. You can feel

1170
04:06:11.280 --> 04:06:21.120
more relaxed in your body and in your mind. You've

1171
04:06:21.159 --> 04:06:27.079
opened your mind up to the birthright of being able

1172
04:06:27.120 --> 04:06:44.000
to just fall asleep easily when you choose. And that's

1173
04:06:44.040 --> 04:06:51.399
a nice feeling. Don't you think it feels nice? Doesn't it?

1174
04:06:54.360 --> 04:07:01.239
To feel calm? For that healing image is spreading through

1175
04:07:01.280 --> 04:07:14.239
your body and your mind to spend time a special

1176
04:07:14.360 --> 04:07:30.319
place where negativity can no longer enter. Negativity is banned.

1177
04:07:31.280 --> 04:07:38.760
It's bad, it's not allowed Entrygue doesn't it doesn't. This

1178
04:07:39.280 --> 04:07:47.120
doesn't deserve to be here, It doesn't belong here. Negativity

1179
04:07:47.319 --> 04:08:01.520
has no place in your life, which makes room for

1180
04:08:01.840 --> 04:08:33.319
more comfort, more healing, more relaxation, more peace. It feels nice,

1181
04:08:33.440 --> 04:08:58.239
doesn't it. Just let go with everything. I'm going to

1182
04:08:58.360 --> 04:09:06.239
count down now for twenty down to one. He can

1183
04:09:06.280 --> 04:09:17.559
continue to relax. If you choose, you can drift to sleep.

1184
04:09:21.159 --> 04:09:30.920
With every number you hear me say, you can fill

1185
04:09:32.120 --> 04:09:38.319
twice as relaxed, or if you choose, you can fill

1186
04:09:39.239 --> 04:10:45.559
twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1187
04:10:54.520 --> 04:12:41.920
thteen to well eleven ten, nine, eight, seven, six five. Oh,

1188
04:12:42.319 --> 04:12:52.159
this is your time to just take a break, your

1189
04:12:52.280 --> 04:13:03.040
time to relax, to allow your mind to slow down,

1190
04:13:11.680 --> 04:13:25.760
to give yourself a permission to take a break from everything.

1191
04:13:30.479 --> 04:13:35.000
And you're the only person that can make that decision.

1192
04:13:37.799 --> 04:13:38.559
You're the only.

1193
04:13:38.440 --> 04:13:46.600
Person that can actually tell your mind to just relax,

1194
04:13:54.719 --> 04:13:55.239
to just.

1195
04:13:58.799 --> 04:14:00.079
Take some time.

1196
04:14:01.799 --> 04:14:13.680
Off so that you can focus on your body, getting

1197
04:14:14.040 --> 04:14:28.440
in touch with how you feel physically, and in the

1198
04:14:28.520 --> 04:14:36.680
process of this body scan where you focus on different

1199
04:14:36.719 --> 04:14:46.680
parts of your body, those parts that you focus on

1200
04:14:47.319 --> 04:14:59.280
and observe, even though you're not purposely requesting those parts

1201
04:14:59.280 --> 04:15:06.159
of your body to relax, it's kind of expected. You

1202
04:15:06.319 --> 04:15:12.920
expect when you listen to my voice to feel more

1203
04:15:13.319 --> 04:15:26.879
relaxed naturally, because when you're listening to me, your attention

1204
04:15:29.159 --> 04:15:40.120
is focused on my words, and as my words guide

1205
04:15:40.319 --> 04:15:53.799
you to focus on those parts of your body, your

1206
04:15:53.840 --> 04:16:15.879
focus increases, which actually calms your mind. And when you

1207
04:16:16.120 --> 04:16:36.799
wind calms down, your body relaxes. And when your body

1208
04:16:39.200 --> 04:16:59.200
calms down, your mind relaxes. And even though do not

1209
04:16:59.440 --> 04:17:09.360
really started to focus on your body, you can already

1210
04:17:11.000 --> 04:17:24.520
feel that healing energy spreading through your body, pushing out

1211
04:17:27.959 --> 04:17:38.520
stress and tension, healing all the parts of your body,

1212
04:17:40.399 --> 04:17:48.159
including your skin, your bones, your blood, all of your

1213
04:17:48.280 --> 04:17:54.040
organs inside your body, all of the muscles, all of

1214
04:17:54.079 --> 04:18:03.799
the fat, all everything your hair on your body is

1215
04:18:03.959 --> 04:18:20.719
filled without healing energy. And when your brain fills without

1216
04:18:20.920 --> 04:18:46.520
healing energy, the feeling of comforts and relaxation increases, deeply

1217
04:18:47.120 --> 04:19:08.000
increases in a way. Your mind starts to feel perhaps

1218
04:19:08.200 --> 04:19:24.600
bit drowsy because it's not needed, and it may start

1219
04:19:24.600 --> 04:19:40.200
to drift if that's what's needed. So if you're listening

1220
04:19:40.440 --> 04:19:46.440
to this and what you need is deep relaxation, that's

1221
04:19:46.479 --> 04:19:47.079
what you get.

1222
04:19:49.239 --> 04:19:50.840
If what you need is.

1223
04:19:52.399 --> 04:19:59.479
To fall asleep naturally and easily, that your mind drifts,

1224
04:20:01.920 --> 04:20:16.159
that's also for what happened because by pressing that play button,

1225
04:20:17.120 --> 04:20:22.079
on the podcast and listening to me, I give permission

1226
04:20:23.959 --> 04:20:34.520
for your body and your mind. In fact, you give

1227
04:20:34.639 --> 04:20:39.559
the command to your body and your mind to relax

1228
04:20:43.319 --> 04:20:52.120
deeply and to drift off to sleep if that's what

1229
04:20:52.520 --> 04:21:08.440
you want, who need. And as I focus on the

1230
04:21:08.520 --> 04:21:19.879
different parts of your body, you may start to just drift.

1231
04:21:23.959 --> 04:21:27.319
And then you come back again and do you hear.

1232
04:21:27.200 --> 04:21:31.799
Me talking And I'm focusing on a different parts of

1233
04:21:31.879 --> 04:21:45.920
your body, and you may find yourself drifting. Be don't

1234
04:21:46.079 --> 04:21:54.360
realize you're drifting until you stop drifting. You're alert again

1235
04:21:55.319 --> 04:21:58.280
to my voice focusing.

1236
04:21:59.280 --> 04:22:01.239
I want to do a part of your.

1237
04:22:01.159 --> 04:22:10.840
Body starts to relax the in deeper because that drifting

1238
04:22:12.600 --> 04:22:24.879
is basically you already in the sleep zone. And the

1239
04:22:24.959 --> 04:22:30.319
more you drift, the longer you drift, and the longer

1240
04:22:30.399 --> 04:22:45.639
you drift, eventually that drifting continues into sleep and that's

1241
04:22:45.680 --> 04:22:47.559
the last you remember.

1242
04:22:49.079 --> 04:22:55.600
Until you wake up in your own time.

1243
04:22:56.920 --> 04:23:00.319
When you experience the right amount of sleep.

1244
04:23:01.200 --> 04:23:09.200
Fear because when you do, and if you do it

1245
04:23:09.360 --> 04:23:16.000
fall asleep, it's.

1246
04:23:13.399 --> 04:23:38.719
Extremely pleasant, so relaxing, so deep healing sleep. It feels

1247
04:23:38.760 --> 04:23:47.200
so nice to relax into your own body and mind.

1248
04:23:51.280 --> 04:23:56.399
As you feel that healing energy is spreading through it.

1249
04:23:58.479 --> 04:24:21.280
Relaxing is so deep, lax, so so deep. We start

1250
04:24:21.479 --> 04:24:37.479
to focus on your eyes, you down to your jure,

1251
04:24:45.399 --> 04:25:49.760
down to your neck, the shoulders, Oh phious, yes, yes.

1252
04:25:49.879 --> 04:25:50.920
Spy.

1253
04:25:57.879 --> 04:26:08.440
You you makes.

1254
04:26:15.799 --> 04:26:17.000
Your feet.

1255
04:26:25.520 --> 04:26:54.959
You joe feeling spreading and grom onside to pudding.

1256
04:26:56.959 --> 04:26:57.920
Then you are.

1257
04:27:00.799 --> 04:27:14.920
Now Let's focus again on parts of your body, focusing.

1258
04:27:14.520 --> 04:27:25.479
This time on your forehead. Now on your mouth, your lips,

1259
04:27:27.520 --> 04:27:46.600
your tongue, the whole of your mouth. Focus in on

1260
04:27:46.760 --> 04:27:47.399
your fingers.

1261
04:27:52.760 --> 04:27:54.040
Maybe you could.

1262
04:27:55.479 --> 04:27:59.360
Move your fingers and little gets. You can focus on

1263
04:27:59.559 --> 04:28:14.440
each one individual both hands, and even though you focus

1264
04:28:14.520 --> 04:28:15.239
on both.

1265
04:28:15.079 --> 04:28:17.040
Of your hands now.

1266
04:28:18.600 --> 04:28:27.040
It almost seemed to just melt into one. Maybe your

1267
04:28:27.239 --> 04:28:34.879
right hand start and your left hand, and almost as

1268
04:28:34.959 --> 04:28:46.239
if it just mixed together. Now focusing on your knees,

1269
04:28:52.200 --> 04:28:55.920
just noticing how your knees fell.

1270
04:29:12.600 --> 04:29:14.280
Now f lisen and.

1271
04:29:14.440 --> 04:29:26.600
With elbos would be saying both of your elbows just

1272
04:29:26.840 --> 04:29:34.559
absurding with feeling wing with elbows.

1273
04:29:58.200 --> 04:29:59.840
Now f be sing.

1274
04:30:01.520 --> 04:30:05.120
So what you mak.

1275
04:30:14.959 --> 04:31:13.000
Feeing the energy quickly back absurd the ankles. These school sensations.

1276
04:31:13.920 --> 04:32:15.280
Cost just see.

1277
04:32:17.440 --> 04:32:21.360
Now the two.

1278
04:32:24.840 --> 04:32:39.360
Bees you think being aware now it chose.

1279
04:32:41.840 --> 04:32:46.399
Yea right now.

1280
04:32:59.239 --> 04:33:33.919
Mm hmmm, notice sin esire, beauty feels.

1281
04:33:43.080 --> 04:33:48.400
Noticing o.

1282
04:33:51.000 --> 04:33:51.880
You might.

1283
04:33:55.200 --> 04:34:43.279
Feels now, let him go, let him go, letting go everything,

1284
04:34:51.560 --> 04:35:13.840
let him go, letsing go, that thing go, uh huh

1285
04:35:16.360 --> 04:35:36.279
ything ing. I'm going to start now, and I'd like

1286
04:35:36.360 --> 04:35:38.520
it's just the first of all, just to see yourself

1287
04:35:40.119 --> 04:35:46.319
lying down on that message table, lying on your front.

1288
04:35:47.560 --> 04:35:55.520
Your head is supported, your arms are supported, and you

1289
04:35:55.599 --> 04:36:02.279
feel comfortable and breathing. It's really easy, and you feel

1290
04:36:05.799 --> 04:36:08.759
you feel confident in how you look as well. So

1291
04:36:09.200 --> 04:36:13.360
there's none of that issue of body problems or shyness

1292
04:36:14.240 --> 04:36:22.360
because I'm a professional and this is a therapy session,

1293
04:36:23.200 --> 04:36:31.119
so none of that stuff matters whatsoever. This is about you.

1294
04:36:34.000 --> 04:36:39.720
This is about how you feel and how you can

1295
04:36:41.240 --> 04:36:46.840
enjoy that sense of comfort and relaxation that comes from

1296
04:36:48.240 --> 04:36:53.880
letting go and allow him my hands, my fingers to

1297
04:36:54.040 --> 04:37:06.119
relax you by a messagey your body. Someone starts off

1298
04:37:06.319 --> 04:37:11.240
just by placing my hands on the back of your head,

1299
04:37:12.680 --> 04:37:16.360
just gently, just so you can feel all my hands

1300
04:37:17.799 --> 04:37:24.799
feel like really on you, so you can maybe feel

1301
04:37:24.840 --> 04:37:27.159
the warmth of my hands on the back of your head.

1302
04:37:30.520 --> 04:37:32.680
And with my hands to the side of your head,

1303
04:37:33.720 --> 04:37:40.279
not pressing, but just holding there very gently, maybe over

1304
04:37:40.360 --> 04:37:44.040
your ears, and a little bit on your face, just

1305
04:37:44.119 --> 04:37:50.959
so you can feel my hands so you can become accustomed.

1306
04:37:51.919 --> 04:37:52.319
To them.

1307
04:38:00.959 --> 04:38:03.159
And now put my hands on the back of your

1308
04:38:03.200 --> 04:38:10.599
head again and gently let them slide down onto the

1309
04:38:10.680 --> 04:38:27.680
back of your neck. You can feel my hands gently

1310
04:38:27.919 --> 04:38:34.880
stroking the back of your neck to start with, just

1311
04:38:34.959 --> 04:38:39.520
so you can get used to the feeling my hands

1312
04:38:39.599 --> 04:38:47.639
on your skin, get accustomed to realize that you're safe

1313
04:38:48.680 --> 04:38:57.400
and it's all good, it's all fine. And I'm going

1314
04:38:57.439 --> 04:39:01.360
to start gently message in the muscles.

1315
04:39:01.080 --> 04:39:02.319
In the back of your neck.

1316
04:39:09.759 --> 04:39:21.520
With both hands. And this is a very trusting situation really,

1317
04:39:22.119 --> 04:39:26.599
because our necks is so fragile and to have someone

1318
04:39:26.759 --> 04:39:31.520
have their hands around your neck in that way can

1319
04:39:31.639 --> 04:39:36.680
sometimes be problematic for people, which is why messages are

1320
04:39:36.959 --> 04:39:42.119
quite good, because it allows you to relax and to

1321
04:39:46.799 --> 04:39:56.159
get in touch with trust, to feel peaceful and calm.

1322
04:40:04.439 --> 04:40:11.840
There's a massage the sides of your neck gently moving

1323
04:40:12.080 --> 04:40:17.240
from the bottom of your neck would be sort of

1324
04:40:17.319 --> 04:40:20.880
near where your shoulders start, I guess, all the way up.

1325
04:40:22.840 --> 04:40:23.599
To your jaw.

1326
04:40:25.360 --> 04:40:28.400
It is kind of an area that the side of

1327
04:40:28.479 --> 04:40:33.799
your neck of course, it's a lot longer than the

1328
04:40:33.919 --> 04:40:49.880
front of your neck. And massage in the back of

1329
04:40:49.959 --> 04:40:58.439
your neck, especially that area where perhaps we hold tension,

1330
04:41:02.680 --> 04:41:07.240
and there's that area's message. You can actually feel a

1331
04:41:07.400 --> 04:41:15.360
sense of release in the back of your neck and

1332
04:41:15.520 --> 04:41:20.799
maybe you can breathe it out as well. Notice how

1333
04:41:20.840 --> 04:41:34.080
it feels. Notice how you feel. Then moving down to

1334
04:41:34.240 --> 04:41:39.840
that area between your neck and your shoulders, that musty area,

1335
04:41:42.560 --> 04:41:50.080
starting to message that area on both sides, and this

1336
04:41:50.159 --> 04:41:52.599
would be the area that a lot of people would

1337
04:41:52.720 --> 04:41:55.400
message if they were going to give you like a

1338
04:41:55.560 --> 04:42:01.599
shoulder message. Even that's not technically the shoulders, but it's

1339
04:42:01.639 --> 04:42:06.159
all the muscles that lead to the shoulders from the neck,

1340
04:42:08.279 --> 04:42:13.720
and again that can hold attention and stress, and when

1341
04:42:13.919 --> 04:42:21.840
massaged sometimes a nice deep message is useful, and you

1342
04:42:22.080 --> 04:42:39.319
decide how deep that message is, and just allow my

1343
04:42:39.479 --> 04:42:45.080
knuckles just to dig in to get to those muscles

1344
04:42:45.200 --> 04:42:54.680
and to really relaxed all the time and being firm

1345
04:42:55.319 --> 04:43:12.400
yet gentle with you and just stroking down the area

1346
04:43:15.279 --> 04:43:20.799
to your actual shoulders, moving to the muscles of your

1347
04:43:20.880 --> 04:43:31.880
shoulders and maybe initially just pulling up the shoulders a

1348
04:43:31.919 --> 04:43:35.360
little bit of the table just to give you a

1349
04:43:35.400 --> 04:43:46.119
little bit of a stretch reaching me, and you've got

1350
04:43:46.159 --> 04:43:59.080
the muscles at the front of your shoulders besides the back. Again,

1351
04:43:59.319 --> 04:44:03.159
this is a part you can really take quite a

1352
04:44:03.200 --> 04:44:11.439
bit of pressure, quite a bit of needing if if

1353
04:44:11.520 --> 04:44:19.439
you wish to really release the tension to really get

1354
04:44:19.560 --> 04:44:27.360
into those muscles and let your fingers in there. They

1355
04:44:27.400 --> 04:44:33.279
you feel really nice. Sometimes its just being stroked gently

1356
04:44:34.319 --> 04:44:43.439
or being massaged quite strongly. It can all be beneficial

1357
04:44:45.040 --> 04:45:03.159
to the realization. Put the muscles in your shoulders. Now

1358
04:45:03.520 --> 04:45:13.439
to move down your arms. Put one arm at a time,

1359
04:45:14.400 --> 04:45:23.759
starting with your right arm. What idea is I just

1360
04:45:25.159 --> 04:45:28.319
lift your arm up, just hold it to the side

1361
04:45:28.360 --> 04:45:35.400
of it and where it's still be attached, and I

1362
04:45:35.599 --> 04:45:50.200
just message the tops of your arms all the way

1363
04:45:50.279 --> 04:46:08.639
down to your forearms into your wrists. Gently massage in

1364
04:46:14.520 --> 04:46:20.919
that parts, the softer part, which is the unkner part

1365
04:46:20.959 --> 04:46:26.400
of the army, which leads to the crease in the

1366
04:46:26.520 --> 04:46:42.959
rowbo the inside much more sensitive skin. Sometimes just having

1367
04:46:43.040 --> 04:47:02.799
that stroke really nice, pleasurable and relaxing. Now moving down

1368
04:47:04.200 --> 04:47:16.279
to your right hand, just holding your hand with the

1369
04:47:16.319 --> 04:47:26.159
both of my hands, just pressing gently on the back

1370
04:47:26.200 --> 04:47:34.400
of your hand. Stretching your fingers ever slightly.

1371
04:47:37.080 --> 04:47:38.279
At the same time.

1372
04:47:40.279 --> 04:47:53.319
Pressing down and massaging each finger, and then starting to

1373
04:47:53.520 --> 04:47:55.639
massage the palms.

1374
04:47:55.319 --> 04:47:56.040
Of your hand.

1375
04:48:02.759 --> 04:48:13.799
Just turning the hand gently, stretching it gently, and actually

1376
04:48:13.919 --> 04:48:21.400
having your handheld can really be an emotional experience sometimes

1377
04:48:22.439 --> 04:48:24.439
even if it is a stranger.

1378
04:48:26.439 --> 04:48:28.159
So when you don't know very well.

1379
04:48:29.000 --> 04:48:32.959
Like a message person or a therapist.

1380
04:48:32.560 --> 04:48:33.119
Maybe.

1381
04:48:34.880 --> 04:48:48.520
Because it's intimate, you can feel nice, you can feel safe.

1382
04:48:56.439 --> 04:48:59.639
As I put that right arm back down where it was,

1383
04:49:05.720 --> 04:49:07.599
do the same with your left arm.

1384
04:49:10.919 --> 04:49:19.319
Exactly the same, massage in the muscles.

1385
04:49:20.119 --> 04:49:21.959
You arm all way down.

1386
04:49:23.119 --> 04:49:35.479
Do you rest, striking the inside of your arm, just

1387
04:49:35.599 --> 04:49:49.159
being gentle or as fun as you require, and then

1388
04:49:49.319 --> 04:50:04.919
message in your left hand, stretching the fingers gently less

1389
04:50:05.080 --> 04:50:06.639
arge in the palm.

1390
04:50:07.159 --> 04:50:21.599
Of your left hand. I feel so.

1391
04:50:24.520 --> 04:50:50.840
So lating, so competing. I disrest your left arm back down,

1392
04:50:58.439 --> 04:51:00.599
Start to the massage.

1393
04:51:01.119 --> 04:51:01.840
You're back.

1394
04:51:03.319 --> 04:51:15.919
The biggest barge of body, starting at the top, starting again.

1395
04:51:15.680 --> 04:51:18.599
Where we already be at, being the area at the

1396
04:51:18.720 --> 04:51:23.000
top in between your shoulders, and then your neck.

1397
04:51:24.759 --> 04:51:27.000
Going back and massage in the.

1398
04:51:27.119 --> 04:51:39.000
Area again, but this time moving downwards, taking it downward.

1399
04:51:39.159 --> 04:51:47.040
Stroke to the middle of your back, working from the

1400
04:51:47.439 --> 04:51:51.680
outside of the inwards. Massage in that.

1401
04:51:53.919 --> 04:51:54.959
Your back, but the.

1402
04:51:56.919 --> 04:52:08.439
Outsides of your back parts, your arms withou maybe rest

1403
04:52:08.520 --> 04:52:21.479
against almost the part that connects your front to your back.

1404
04:52:30.799 --> 04:52:38.599
You just message him down firmly but gently. It's the

1405
04:52:38.759 --> 04:52:40.040
fans you want.

1406
04:52:43.279 --> 04:52:44.319
Moving down and.

1407
04:52:46.200 --> 04:52:47.200
Across a little.

1408
04:52:47.040 --> 04:52:51.680
Bit of mo all the way down again. Be rich, gentle.

1409
04:52:52.959 --> 04:53:03.439
You a firm that you shoes and then sin gets

1410
04:53:03.520 --> 04:53:08.919
the spine. You can messige the muscles and either side

1411
04:53:09.000 --> 04:53:10.240
of your spine.

1412
04:53:10.680 --> 04:53:13.639
From the top of your neck all the way down

1413
04:53:16.479 --> 04:53:17.439
so you'll lower back.

1414
04:53:23.759 --> 04:53:30.040
You can do that a few times. Sometimes people juice

1415
04:53:32.840 --> 04:53:36.840
the knuckle or the you know, two fingers and just

1416
04:53:38.599 --> 04:53:42.360
go your side of the spine almost just.

1417
04:53:42.560 --> 04:53:45.680
Push down, go all the way down to the bottom

1418
04:53:45.720 --> 04:53:48.439
of the spine, each.

1419
04:53:48.439 --> 04:53:58.959
Time releasing attension and opening up the body, stretching your

1420
04:53:59.040 --> 04:54:05.840
body so that you feel more relaxed than at the

1421
04:54:05.959 --> 04:54:09.639
same time. Be devenated.

1422
04:54:21.200 --> 04:54:25.240
Now, I'm gonna move to one side, to your right side,

1423
04:54:30.319 --> 04:54:36.799
from the bottom of your lips to your elvis, massage

1424
04:54:37.799 --> 04:54:40.000
that area of your bad.

1425
04:54:41.759 --> 04:54:45.040
I'll stretch over the other side and I'll pull the

1426
04:54:45.200 --> 04:54:49.520
muscles gently. Massage, will push.

1427
04:54:50.799 --> 04:54:54.080
On one end that side will right to my side.

1428
04:54:55.880 --> 04:54:58.759
To the middle of that to what your spine is

1429
04:55:00.159 --> 04:55:05.680
message in that side of your spine the opposite side

1430
04:55:05.759 --> 04:55:15.000
to outstanding, it's almost like leading bread. Is that big area.

1431
04:55:14.840 --> 04:55:15.279
Which is.

1432
04:55:17.919 --> 04:55:20.799
Yeah, there're lots there to message.

1433
04:55:26.000 --> 04:55:30.360
Potentially one of the most important places to actually.

1434
04:55:30.200 --> 04:55:32.200
Have a message.

1435
04:55:33.560 --> 04:55:35.240
Is you need feel that.

1436
04:55:37.360 --> 04:55:40.639
Refeel the release and the pleasure.

1437
04:55:41.560 --> 04:55:48.840
Of having your lower back message. It releases so much

1438
04:55:49.400 --> 04:55:53.000
from your body. It's not useful.

1439
04:55:55.880 --> 04:55:58.319
Starting a human process.

1440
04:55:59.400 --> 04:56:02.919
Which would be team and long after this recordings over.

1441
04:56:12.119 --> 04:56:14.080
A message in this part of your body.

1442
04:56:14.639 --> 04:56:17.200
No, you feels really good for you.

1443
04:56:18.599 --> 04:56:19.720
It's actually fun to.

1444
04:56:19.799 --> 04:56:27.040
Do because it is said like kneading bread, it's a

1445
04:56:27.159 --> 04:56:28.040
part you can.

1446
04:56:28.040 --> 04:56:32.799
Really get hold of and really massage deeply.

1447
04:56:35.080 --> 04:56:45.439
If that's your choice, you're going to move over to

1448
04:56:45.479 --> 04:56:48.400
the other side of your body and do the same.

1449
04:56:51.799 --> 04:56:53.000
With the opposite part.

1450
04:56:55.599 --> 04:56:56.759
What do you go back.

1451
04:56:59.200 --> 04:57:03.040
Needing messages from your side.

1452
04:57:02.959 --> 04:57:03.560
Or way.

1453
04:57:07.759 --> 04:57:10.439
To the middle? Looking back what your spines?

1454
04:57:14.919 --> 04:57:23.560
Pressing and kneading, burn and gentle.

1455
04:57:23.240 --> 04:57:24.159
At the same time.

1456
04:57:26.159 --> 04:57:38.639
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1457
04:57:39.000 --> 04:57:50.639
renvexation or mixed together. What's this bad feeling from your

1458
04:57:50.720 --> 04:57:55.880
stomach that is being stressed. Even though you're in your

1459
04:57:55.959 --> 04:57:58.400
stomach now, it can feeling in.

1460
04:57:58.599 --> 04:58:02.520
Stress because the whole area is connected to your Stop.

1461
04:58:11.360 --> 04:58:16.360
Now, I'm gonna move and move further up to the

1462
04:58:16.479 --> 04:58:17.319
top of your body.

1463
04:58:18.040 --> 04:58:19.279
I we did the same.

1464
04:58:20.799 --> 04:58:27.360
This time starting yeah, put up the back, put my

1465
04:58:27.560 --> 04:58:36.119
hands hold over mess message from that area up to

1466
04:58:36.240 --> 04:58:40.000
your spine. From the side of your body up to

1467
04:58:40.119 --> 04:58:46.360
your spine. Some of that message area, the mossle tissue

1468
04:58:48.680 --> 04:58:52.680
whatever better tissue will will be possibly through your chest.

1469
04:58:54.680 --> 04:59:02.400
It's a connected chest and back connect to your keep

1470
04:59:02.479 --> 04:59:07.159
messide gam and just pull some of that skin on

1471
04:59:07.319 --> 04:59:13.439
your side up the message in that area.

1472
04:59:16.040 --> 04:59:17.240
And the uk back.

1473
04:59:18.919 --> 04:59:20.200
Or the way to your spine.

1474
04:59:24.639 --> 04:59:27.439
And then I moved down a bed and continue.

1475
04:59:27.680 --> 04:59:30.639
And then we'll get back in the same thing.

1476
04:59:34.400 --> 04:59:38.759
With gent towards deep speeches.

1477
04:59:47.560 --> 04:59:50.159
Now the other side again.

1478
04:59:51.319 --> 04:59:53.680
Took sad sad thing with.

1479
04:59:53.919 --> 04:59:58.319
The top of your back on the other side. Mm hmm.

1480
05:00:03.200 --> 05:00:05.080
You must go to pat you on there.

1481
05:00:11.240 --> 05:00:23.599
Use fine fol down people.

1482
05:00:24.439 --> 05:00:44.040
You get two eyes, that's.

1483
05:00:43.959 --> 05:00:57.439
Your eyes the side of the answer the side.

1484
05:01:02.279 --> 05:01:07.200
So fifty

1485
05:01:13.159 --> 05:01:13.200
To