April 16, 2025

(no music) (5 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025

(no music) (5 hours) Let me bore your PERFORMANCE ANXIETY away | Jason Newland | 16th April 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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Today's sixteenth of April twenty twenty five. It is exactly

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two minutes to nine pm. I don't know why I'm

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telling you that. I don't know. This is requested recording.

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For Maria.

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So I'm going to read you out the letter or

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the email that I received from my website.

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I won't read all of it out, but i'll.

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Read out the main bits and Hi, Jason, I'm writing

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to you. Firstly, thank you for the Bore You to

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Sleep podcast as well as a Bore You're paying away one.

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They are brilliant and work well for me. I like

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the way the pain podcasts help distract with chronic pain symptoms,

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as I have both siatica and or is it sciatica

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and ostapenia in the lumber spine. Secondly, please can I

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request a recording. I am a drama and recently have

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been feeling anxious and tense to the point where I

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now get pain in my shoulders. There is also a

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tendency to clench my jaw. This is effecting how I

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play and perform at gigs. I would like to be

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able to relax more and enjoy the performance rather than

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be rigid and tense, which comes across in some videos.

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I assume that you'll got videos of your performances when

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you say that, ask me, adding that she didn't write

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that in I started playing around eight years ago, being

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in several bands, but I haven't felt this anxious before.

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There's always been the adrenaline that helps with focus and clarity,

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which I think is necessary to perform. Please can I

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request something to help me relax more for performance anxiety.

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We have an important gig on a twenty seventh April,

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and I feel that I need to keep a grip

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on things. I'm sure you have some experience as a

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previous performing in comedy that you will understand. I'll stop

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now as.

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I may have brought you to sleep.

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Now you haven't bought me many thanks, Jason, and best

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wishes to you and Vinnie. So as for Maria from Maria, So,

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I was trying to figure how thig are how to

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go about this and make it available for a wider audience,

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and you know, focus on the performance anxiety aspect. And

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I've just come out of the request I don't need.

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It's fine, I've got it written down somewhere.

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There is.

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So there's a few ways, a few things I could

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sort of talk about, and so I'm just going to talk.

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I do this would be like he let me bore

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your performance anxiety away. The first thing to remember, I

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would say is you don't have to do this. I

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don't mean listen to me. You don't have to perform.

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You don't have to.

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So you're choosing to.

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The reason I'm saying that is because the pressure is

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really possibly being put on by yourself. You're putting pressure

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on yourself which you don't need to. And it's not

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your first time. So if it's your first time performing,

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then you will have performance anxiety.

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And that's natural.

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It's just you know, there is no The only way

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to get good at anything is by doing it regularly,

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or you know, doing it a lot over a certain

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amount of time. So you've been doing it for six years,

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and for anyone else listening, however long you've been doing

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what you do. When it comes to performance anxiety, why

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is it? Whenever I think of performance anxiety, I think

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of myself and how rubbish I am in bed It's weird,

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isn't it. It's like strange anyway, performance anxiety just to

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keep going back to, like the word floppy comes up again.

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So if you I've known people, I've not known many musicians.

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I've known a couple, but I've known hundreds of comedians

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over the years, not not these days, but in the past, and.

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Pretty much all of them.

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Seem to be have a degree of anxiety or nerves

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before going on stage. Even the ones that wouldn't say it,

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you could see them pacing.

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And then there was some.

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That could literally have a conversation with someone at the

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bar and then hear the name called out and then

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just go on stage and do their act. Rich Hall

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was that kind of comic. I think Mark Thomas was

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another one that was kind of like that. He's just

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very relaxed this kind of day. I think it's something

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that I remember hearing Mark Thomas say, and it was

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just chatting at the beginning of his gig and he said, Oh,

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don't worry, I haven't started yet. It's just that that confidence.

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So I think it's about confidence because when you do

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you know how to do what you're going to be

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doing when you're on stage, I was absolutely I wasn't

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very good comedian at all. I had moments when I shone,

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But you know, I know this isn't about me, but

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I'm going to find a way to make it about

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me if I can.

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So.

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I mean, I would never be able to give anyone

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advice on how to do comedy. But as far as

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standing on stage, I did do it. I'm still on

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stage over two hundred and fifty times. I got on stage,

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and it's it is a weird experience. I think when

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you're confident, and even for me it wasn't so much.

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I was confident that I was going to be good.

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But if I was confident that I remember what I

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was going to say, then I wouldn't have as many nerves.

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And if you're confident in a sense of you know

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what you're going to do, so your drummer, play the keyboard,

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you sing, whatever you're doing on if you're on performing,

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whatever it is, if you know how to do what

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you're doing, then there's a degree of confidence comes from

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that and that might be worth remembering. In the same

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way as if you're a driver, you don't have to

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think about every time you go to indicate or every

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time you.

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Put the clutch.

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I don't know if you about cars, but every time

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you operate a car, when you're driving, most of it

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is automatic because you have confidence you've done it before.

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It's almost like you can walk, perhaps from your bedroom

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to the bathroom in the middle of the night, of

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all the lights off, maybe and know that you're gonna

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not wet the floor unless you're a bloke and wetting

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the floor is part of the plan. Really, this is

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just fun. But you've got that automatic process going on there.

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So I'm thinking, if you listen to me regularly, which

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I know Maria you do, you know how to relax.

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If you don't have If you don't know how, if

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someone's listening to this and I'm not sure how to relax,

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you can rehearse it in your mind. So if there's

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anxiety stress about something that's going to happen, then this

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is a guest. Tell me if I'm right or wrong.

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My guess is, when you think about that thing happening,

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you're not so far you haven't been picturing it in

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a nice light. You haven't been seeing yourself on stage

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performing easily and naturally and happily. We were smile on

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your face because you're feeling good and you're not alone.

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You've got other people with you. I'm in less of course,

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you're on stage and you're a singer, but even then,

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if you're performing on stage, and generally you'd have someone,

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if you're a talent content, you'd have someone in the

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audience that you're with, or if someone at the backstage,

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or if you're the show style of the show, you'll

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have people that are on your.

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Side, that have got your back.

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So when you imagine yourself on that stage, you can

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actually see yourself looking relaxed, because before before you start

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to listening to this, in order to have tension and

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anxiety and stress about the performances coming up, you need

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if you were thinking about that on imagining that, visualizing

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that time that's coming up, it couldn't It's impossible for

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it to have been pleasant because otherwise you wouldn't have anxiety.

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Because if you're thinking about it and it's place and

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it's a nice experience and you get around of applause

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and everyone's happy, there is no anxiety there. You might

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have the normal stage nerves just before you go on stage,

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but that's normal.

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It's normal.

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It's like as you said, as Maria said here, it's

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like the adrenaline. It's a normal thing, but that's a

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different thing to be in anxious and stressful, you know,

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two weeks before the event, which means what you could

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do is prepare in your mind, rehearse in your mind

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the event. And a good thing about rehearsing is you

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can have it go anywhere you want. Now, if you

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want it to be a complete mess and a catastrophe

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and all go wrong, well there's no point really listening

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to this because you're possibly already doing that. You know,

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perhaps you're already imagining that, and that's why the anxiety

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is there. But the fact is, and if we go

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if we go extreme. I like to go extreme sometimes.

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Even if everything did go wrong, what does it matter

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really in the great scheme of things. You know, if

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you get on and the instrument doesn't work or the

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you know whatever, or there's a power cut, it's not

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your fault, is it? And the audience will understand. So

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it's not unless you get on stage and you know,

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say you're playing the drums, you let it get on

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stage and you literally put your trouse down to a

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big poop on the drums. Yeah, that's your fault and

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you probably won't get asked back. Other than that, you're

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pretty much safe to just you know, feel relaxed that

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things are going to be all right, and you got

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to get that image out of your head now if

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you can.

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My biggest do you want to know? Okay? Should I

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tell you this?

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My biggest thing because when I started doing comedy, I

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was twenty, and if you know anything about men when

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they're twenty, I'm another. I've had like bipolar and stuff,

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so I've always had problems controlling my moods and whatever.

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But it wasn't the only part of my body I

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couldn't control. When I was twenty, and I remember I

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was talking to someone at the bar that I liked,

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and it seemed like maybe there was you know, she

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was going to have a drink with me.

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After I'd done the gig.

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And now I get my name called and I go

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on stage, so I have to I have to pull

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my shirt out and try and cover up my jeans

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or my trousers or whatever. Because I was there was

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no blood left in my head, That's what I'm saying.

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It was embarrassing. I thought, I hope no one notices,

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and ironically, the most embarrassing part of that is the

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fact that no one did notice.

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Now i'd want.

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Someone to notice, but that's crazy, but that actually happens. Oh,

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so it's sometimes it doesn't matter. I've seen the most

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ridiculous things happen in the past, Phnix being a really

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attention seeking At the moment, he's got a toy and

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he's just playing around with it and chucking it around.

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I think I've.

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Been particularly boring to him today. I've made three recordings

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and I think I haven't given him the attention he needed.

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So if you hear that in the background as him

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playing with one of his toys.

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I can't help it.

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It's like just I don't know what he There's only

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so much we can do. My neighbor knocked earlier, so

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I took him over to his flat. He lives opposite me.

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Then he loves going in. There's running around, having the

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time of his life, exploring the flat. And I think

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he's bored, bored being here with me because he knows

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every inch of this flat and none of it is

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exciting to him. But if he goes into a new place,

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it's just like an adventure. He's completely open minded to

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doing new things and just yeah, he's just he's excited.

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There's an excitement there. I sometimes wonder, though, imagine how

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good it would be to be like a dog, to

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be able to get excited over things. The only thing

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he doesn't like is being left alone. Literally, it's the

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only thing outside of that. He's not bothered.

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Nothing bothers him.

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He just doesn't like being on his own.

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I don't know why. I love being on my own.

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So we're not that, we're not that similar in that way.

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So you imagine you like you're you look forward to

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this next gig, that you've got, this next performance, And

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what's interesting about it? Why are you doing this in

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the first place? You know, is it a chore? Is

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it something you want to do? Is it something you

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don't want to do? Because there's something you don't want

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to do. I'm not talking about this one particular gig

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coming up, but if generally you don't want to do it,

241
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you don't have to. You can't be arrested for not

242
00:18:30.000 --> 00:18:36.839
doing something like that. So if you do actually want

243
00:18:36.880 --> 00:18:39.240
to do it, why do you want to do it?

244
00:18:43.799 --> 00:18:50.279
What do you get out of it? He's really annoying

245
00:18:50.279 --> 00:18:54.920
me right now with all annoise he's making. So is

246
00:18:54.960 --> 00:18:57.160
it fun? You're doing it because it's fun, I'm guessing.

247
00:18:58.160 --> 00:19:01.200
I mean, maybe there's a financial aspect to it, depending

248
00:19:01.200 --> 00:19:09.920
on who's listening and that, but it's fun. So if

249
00:19:09.960 --> 00:19:17.519
it's fun kind of isn't mature? It can't there's no need.

250
00:19:17.920 --> 00:19:23.240
It's like sometimes with anxiety or with tension, or with

251
00:19:23.400 --> 00:19:29.279
stress regarding something that's coming up, you know, it can

252
00:19:29.319 --> 00:19:35.240
be a question like, really, is is it helpful to

253
00:19:35.359 --> 00:19:38.519
have these feelings? Is it going to make you a

254
00:19:38.559 --> 00:19:50.480
better performer? I don't have the answer to that, but

255
00:19:50.519 --> 00:19:53.079
I do have the answer to that actually, But you know,

256
00:19:53.400 --> 00:19:58.880
I'm guessing that the difference between having two weeks of

257
00:19:59.279 --> 00:20:02.640
what's not even too let's say, yeah, a week or

258
00:20:02.720 --> 00:20:09.400
whatever of looking forward, you know, looking towards something that's

259
00:20:09.400 --> 00:20:13.559
going to happen. You can feel negative about it and

260
00:20:13.599 --> 00:20:16.400
be worried, or you can feel positive about it and

261
00:20:16.440 --> 00:20:23.839
be excited. Which week is going to be more enjoyable?

262
00:20:27.960 --> 00:20:28.200
Hmm?

263
00:20:29.319 --> 00:20:33.759
Yeah, I'm pretty sure we know the answer to that one.

264
00:20:34.119 --> 00:20:42.319
So where's the benefit in choosing one over the other?

265
00:20:43.920 --> 00:20:47.880
Is there any benefit in feeling anything other than positive

266
00:20:48.240 --> 00:20:54.279
and looking forward to it. Is there a benefit to that?

267
00:20:55.119 --> 00:20:58.799
Maybe there is, you know, in reality, it may be

268
00:20:59.480 --> 00:21:04.559
a safe thing. Some people do have that idea of

269
00:21:05.960 --> 00:21:10.079
expect the worst so you won't be disappointed kind of attitude,

270
00:21:10.599 --> 00:21:14.160
which I don't. I kind of understand in a way,

271
00:21:14.200 --> 00:21:17.519
but I don't think it's useful when it comes to performance.

272
00:21:22.319 --> 00:21:26.559
I'm not sure for Zebra useful because it's going to affect,

273
00:21:26.640 --> 00:21:29.759
isn't it. I think imagine you go for a job

274
00:21:29.799 --> 00:21:33.480
interview and you if someone went if I went for

275
00:21:33.480 --> 00:21:37.279
a job interview and all I thought about was I'm

276
00:21:37.319 --> 00:21:40.640
not going to get the job, expecting to not get

277
00:21:40.680 --> 00:21:45.799
the job, How well am I going to perform in

278
00:21:45.839 --> 00:21:50.079
that job interview when I've got that in my mind

279
00:21:50.160 --> 00:21:53.680
for a few days before the job interview? How how

280
00:21:53.759 --> 00:21:57.480
well prepared am I going to be to show the

281
00:21:57.480 --> 00:22:02.960
best of me to be somebody that they.

282
00:22:02.880 --> 00:22:04.240
Would want to work with?

283
00:22:05.880 --> 00:22:09.640
Because that energy comes off, doesn't it? That energy shows

284
00:22:11.599 --> 00:22:13.400
It's a weird thing about energy. You know, you ever

285
00:22:13.480 --> 00:22:17.119
walk into a room and two people you know, like

286
00:22:17.240 --> 00:22:19.279
you don't know anything else's gone on, but you walk

287
00:22:19.319 --> 00:22:24.240
in and you know that they've been arguing because of

288
00:22:24.319 --> 00:22:27.559
this the energy. There's something going on. You don't know

289
00:22:27.559 --> 00:22:30.839
what's going on. There's a disagreement of some kind, but

290
00:22:30.839 --> 00:22:33.319
you've got no idea what it is. You've literally walked

291
00:22:33.359 --> 00:22:39.240
into a quiet room and you can just they're not

292
00:22:39.240 --> 00:22:42.559
even looking at each other. You can tense it, tense it,

293
00:22:42.880 --> 00:22:47.880
sense it, sense the tension straight away. Because we admit

294
00:22:47.960 --> 00:22:53.720
that stuff, don't we. We We let that energy show,

295
00:22:55.640 --> 00:22:59.079
whether we mean to or not. So it affects us,

296
00:22:59.079 --> 00:23:03.720
it affects other people. So there's also that to think

297
00:23:03.759 --> 00:23:06.480
about as well. So if you're in a band, it

298
00:23:06.519 --> 00:23:14.359
goes two ways. Your positivity, so feeling positive, feeling excited,

299
00:23:14.720 --> 00:23:23.440
looking forward to a really enjoyable performance will actually help

300
00:23:25.079 --> 00:23:28.920
not help the audience to enjoy it, it will also

301
00:23:29.079 --> 00:23:31.519
help the other members of the band. If you've got

302
00:23:31.559 --> 00:23:34.599
other members of the band to also enjoy it and

303
00:23:34.759 --> 00:23:38.920
bring out the best in them. As I said, even

304
00:23:38.960 --> 00:23:45.960
the audience will feel that they'll get that energy. I

305
00:23:46.000 --> 00:23:51.079
saw that in comedy sometimes. I actually saw some comedians

306
00:23:51.319 --> 00:24:02.920
and their confidence was more impressive than their jokes. There

307
00:24:03.000 --> 00:24:08.640
was just absolute confidence and it came across and the

308
00:24:08.720 --> 00:24:15.119
audience just felt it. And the confidence does often come

309
00:24:15.680 --> 00:24:23.079
from what comes from being confident, doesn't it ultimately from

310
00:24:23.839 --> 00:24:31.160
expecting things to go well, you're doing this for a reason.

311
00:24:32.079 --> 00:24:37.359
You know you can't. No one's making you do it. Well,

312
00:24:37.519 --> 00:24:41.839
you know, I'm guessing that's the case, So you're choosing.

313
00:24:45.039 --> 00:24:47.359
You don't have to do it, even if it was

314
00:24:47.400 --> 00:24:51.519
a paid gig and you were paid to be performing

315
00:24:51.559 --> 00:24:56.000
at the Hollywood Bowl or you know, the Wembley Arena

316
00:24:56.119 --> 00:25:00.440
or wherever a major arena is in your country, even

317
00:25:00.480 --> 00:25:04.079
if you were the headliner there, you don't have to perform.

318
00:25:04.640 --> 00:25:05.799
You don't have to turn up.

319
00:25:09.400 --> 00:25:16.680
I mean recently, there was a heavyweight title fight and

320
00:25:16.720 --> 00:25:20.559
the world champion and world champion didn't turn up. Well,

321
00:25:20.559 --> 00:25:23.000
he did not turn up, but he got ill about

322
00:25:24.079 --> 00:25:28.880
two days before the fight, so someone else came in

323
00:25:28.920 --> 00:25:36.400
and took their place, took his place. So you know,

324
00:25:37.279 --> 00:25:41.759
I've seen gigs where people haven't turned up or they've

325
00:25:41.759 --> 00:25:50.519
turned up late. It just sometimes happens, and you can

326
00:25:50.599 --> 00:25:52.400
choose whether you turn up or not. You don't have

327
00:25:52.480 --> 00:25:56.960
to do it, so it takes a pressure off. If

328
00:25:56.960 --> 00:26:00.759
you're doing this because you want to, you're doing it

329
00:26:00.799 --> 00:26:02.119
because you choose to.

330
00:26:03.519 --> 00:26:06.839
You're doing it because it's fun.

331
00:26:08.400 --> 00:26:11.000
You're playing an instrument or you're being on stage doing

332
00:26:11.039 --> 00:26:14.359
whatever it is you're doing because it's fun, because you're

333
00:26:17.039 --> 00:26:23.559
i'm guessing excited to do it. Otherwise, why why would

334
00:26:23.599 --> 00:26:26.079
you do it? If you don't want to, there'd be

335
00:26:26.079 --> 00:26:32.119
no point. So my advice is, firstly, only do it

336
00:26:32.160 --> 00:26:39.359
if you want to. Really, there's this, there's no point

337
00:26:39.480 --> 00:26:41.960
if you if it's your job, if it's your career,

338
00:26:42.759 --> 00:26:48.119
then you know that's a different situation. But if you're

339
00:26:48.160 --> 00:26:51.680
doing it for fun, if you're doing it because you

340
00:26:51.920 --> 00:26:56.519
love doing it, hopefully you'd be doing it if it

341
00:26:56.559 --> 00:27:04.039
was your career as well. So it's a choice. How

342
00:27:04.079 --> 00:27:06.759
do you view it. Here's something I used to.

343
00:27:06.640 --> 00:27:07.359
Do when.

344
00:27:09.400 --> 00:27:14.119
I had this job once where I liked part of

345
00:27:14.160 --> 00:27:20.440
the job, but I absolutely detested another part of it.

346
00:27:21.759 --> 00:27:23.119
So the early part of the.

347
00:27:23.079 --> 00:27:26.200
Evening I really didn't like it. So I was dealing

348
00:27:26.240 --> 00:27:30.920
with the public. Sometimes it went really easy, sometimes it

349
00:27:30.960 --> 00:27:36.119
was very complicated and difficult, dealing with drunk people and whatever.

350
00:27:38.240 --> 00:27:41.440
Later in the evening was the part that I enjoyed.

351
00:27:43.839 --> 00:27:52.240
So what I used to do is I would imagine

352
00:27:52.960 --> 00:27:55.480
and I do this on the way to the place,

353
00:27:56.599 --> 00:27:58.119
and I wish i'd done this when I was doing

354
00:27:58.160 --> 00:28:01.160
gigs because it might have helped, but I didn't. I

355
00:28:01.200 --> 00:28:08.920
didn't know anything about this stuff back then. I mean

356
00:28:09.000 --> 00:28:11.559
literally the first time. The last time I did a

357
00:28:11.599 --> 00:28:19.480
gig was nineteen ninety eight January, and the first two

358
00:28:19.559 --> 00:28:25.839
hypnosis books I bought was January nineteen ninety eight. The

359
00:28:25.880 --> 00:28:35.200
first hypnosis training I did was Yeah, nineteen eighty eight,

360
00:28:35.400 --> 00:28:41.240
nineteen ninety eight as well, So yeah, BlimE me. So

361
00:28:41.359 --> 00:28:45.000
it kind of it's weird as went from that to this,

362
00:28:46.200 --> 00:28:56.359
although this has lasted a lot longer. What has lasted

363
00:28:56.359 --> 00:28:57.119
a while, isn't it?

364
00:28:58.000 --> 00:29:05.720
Whoh So? What I used to do is.

365
00:29:08.000 --> 00:29:14.839
I would imagine the end of the night, like everything's done,

366
00:29:15.039 --> 00:29:24.319
I was home in bed, relaxed, and I'd go backwards

367
00:29:25.480 --> 00:29:28.920
in my mind. I'd go backwards through the whole evening,

368
00:29:30.920 --> 00:29:33.079
including what I did in the evening, what I did,

369
00:29:33.359 --> 00:29:35.640
you know, during the evening, what I did right at

370
00:29:35.640 --> 00:29:37.400
the beginning of the evening, the part that I didn't

371
00:29:37.519 --> 00:29:40.880
really look forward to, And I'd skip all the way

372
00:29:40.920 --> 00:29:44.839
back to the front, to the beginning, and then I'd

373
00:29:44.839 --> 00:29:48.599
go all the way forward to the end and notice

374
00:29:48.599 --> 00:29:53.519
how relaxed I am at the end of it, and

375
00:29:53.559 --> 00:29:56.279
also notice how relaxed you are while you think of

376
00:29:56.319 --> 00:30:00.400
it as well, because if you feel relaxed while you're

377
00:30:00.440 --> 00:30:07.640
imagining yourself feeling relaxed, it's a pretty good I guess

378
00:30:07.640 --> 00:30:11.359
it's quite a nice balance to have, isn't it. But

379
00:30:11.440 --> 00:30:15.039
then imagining yourself feeling relaxed, what else can it really

380
00:30:15.079 --> 00:30:17.319
do but cause you to feel relaxed?

381
00:30:19.519 --> 00:30:21.039
Is that would be weird? Otherwise, wouldn't it.

382
00:30:21.079 --> 00:30:24.079
Imagine sitting on the edge of the bed all scrunched up,

383
00:30:24.160 --> 00:30:29.160
your jaw tents, your shoulders tense, like, yeah, I'm really relaxed.

384
00:30:29.200 --> 00:30:34.559
Now I can imagine myself feeling relaxed. That doesn't work,

385
00:30:34.599 --> 00:30:40.839
does it. So when you imagine yourself on stage with

386
00:30:40.960 --> 00:30:46.640
all the different parts of your body, just loose your eyes,

387
00:30:47.640 --> 00:30:56.240
just calm your face, peaceful your jaw, I mean, the

388
00:30:56.319 --> 00:30:58.240
only thing really that's going to happen with your mouth

389
00:30:58.279 --> 00:31:03.240
and your jaw. It's probably smiling because you're enjoying yourself.

390
00:31:08.920 --> 00:31:14.640
And also you'll be noticing how other people are enjoying themselves.

391
00:31:21.599 --> 00:31:23.680
And there's a sense I don't know about you, but

392
00:31:23.720 --> 00:31:27.920
there's a sense of when you imagine that, you imagine

393
00:31:28.599 --> 00:31:38.480
performing on that occasion and when you realize how relaxed

394
00:31:38.759 --> 00:31:44.880
you are as you imagine it, and then you realize

395
00:31:44.920 --> 00:31:49.920
how relaxed do you feel imagining how relaxed you will

396
00:31:49.960 --> 00:32:01.000
be on that occasion when you're performing, And imagine on

397
00:32:01.119 --> 00:32:04.960
that night or that day when you're about to perform,

398
00:32:05.519 --> 00:32:09.640
you could remember how relaxed you were back now when

399
00:32:09.680 --> 00:32:14.559
you were thinking about performing or about to go on stage.

400
00:32:19.400 --> 00:32:21.559
And although it may be a bit of adrenaline there,

401
00:32:22.000 --> 00:32:25.960
it's a different type. It's like a relaxed adrenaline. It's

402
00:32:26.039 --> 00:32:32.920
almost ready to get going. You see it's a car.

403
00:32:34.759 --> 00:32:36.519
You know these races. I don't really watch them, but

404
00:32:36.559 --> 00:32:38.000
I've seen them.

405
00:32:38.319 --> 00:32:39.160
How do you seen them?

406
00:32:39.160 --> 00:32:41.480
If you don't watch them, I mean I've seen it,

407
00:32:41.519 --> 00:32:44.119
but I don't like follow them so much. But you

408
00:32:44.160 --> 00:32:48.480
see these racing cars and they're ready to take off.

409
00:32:48.599 --> 00:32:50.599
I mean they go from zero to sixty in.

410
00:32:52.680 --> 00:32:53.519
Like seconds.

411
00:32:53.640 --> 00:33:00.079
They'd really fast. But they're not holding the the the

412
00:33:00.240 --> 00:33:02.799
whatls practically are in their face something, but they're not

413
00:33:02.960 --> 00:33:06.920
holding them really like ah, and the cars not like oh, really,

414
00:33:07.400 --> 00:33:16.599
everything's relaxed. Everyone's relaxed. The same with tennis, you see

415
00:33:16.640 --> 00:33:20.279
people a ready and they look relaxed at the beginning

416
00:33:20.319 --> 00:33:22.920
of the game when it comes to serving. When it

417
00:33:23.000 --> 00:33:28.200
comes to that. You see people playing snooker, they look relaxed.

418
00:33:30.720 --> 00:33:31.240
People at the.

419
00:33:31.240 --> 00:33:36.519
Beginning of a football game. Even people in boxing, quite

420
00:33:36.519 --> 00:33:41.480
often they look fairly relaxed, even though they're about to

421
00:33:41.519 --> 00:33:45.200
punch each other. There's a degree of like they've done

422
00:33:45.279 --> 00:33:48.559
everything that needs to be done. I've heard a lot

423
00:33:48.599 --> 00:33:51.680
of boxer say this, that there's no nerves on the

424
00:33:51.799 --> 00:33:56.880
night because they've done all the work in the gym.

425
00:33:57.200 --> 00:34:03.519
This is now time to just have fun. So they've

426
00:34:03.599 --> 00:34:11.159
done the rehearsing, they've done they're preparing, the mental preparation,

427
00:34:12.159 --> 00:34:17.360
the imagining the outcome being really good, positive, going really well.

428
00:34:19.440 --> 00:34:23.639
You've imagined that. You get to that time and you

429
00:34:23.840 --> 00:34:33.800
just get on stage and everything goes really nice. There's

430
00:34:33.840 --> 00:34:38.239
no reason for it not to, really is. Everything goes nice.

431
00:34:38.480 --> 00:34:41.199
You do what you need to do, you do what

432
00:34:41.239 --> 00:34:44.920
you want to do, you do what you're there to do,

433
00:34:47.079 --> 00:34:56.320
you do what you've done before, and it's a groove.

434
00:34:56.440 --> 00:35:00.199
It just there's a groove that you fit into where

435
00:35:00.239 --> 00:35:06.880
it doesn't take really much thought, just need to be there.

436
00:35:08.519 --> 00:35:11.519
It's almost like you if you're in a band, you're

437
00:35:11.559 --> 00:35:15.360
all on the same coach, you're all going traveling to

438
00:35:15.440 --> 00:35:22.199
the same destination together. You're just sitting in different seats.

439
00:35:23.559 --> 00:35:30.320
You're still going together. You're still traveling together. So going

440
00:35:30.400 --> 00:35:39.599
back to rehearsing, feeling relaxed in your face, your jaw,

441
00:35:40.000 --> 00:35:49.239
your neck, your shoulders, your arms, your fingers, your legs,

442
00:35:49.519 --> 00:35:57.199
your feet, your back, your chest, and your stomach, your throat,

443
00:35:57.440 --> 00:36:04.360
your mouth, and notice that if you imagine feeling that

444
00:36:04.400 --> 00:36:11.400
way and looking forward to that event that's coming up,

445
00:36:17.320 --> 00:36:20.559
imagine how a relaxed you're going to be when you're

446
00:36:20.599 --> 00:36:27.960
on that stage, enjoying yourself, because that's the ultimate thing,

447
00:36:28.000 --> 00:36:30.840
isn't it. You get to enjoy yourself. You get to

448
00:36:30.880 --> 00:36:36.599
have fun, which is I would argue the main reason

449
00:36:36.679 --> 00:36:42.559
to do it to have fun. And I know that

450
00:36:42.679 --> 00:36:46.000
sometimes I've got a tendency in the past, I used

451
00:36:46.039 --> 00:36:53.079
to clench my jaw quite a bit, and sometimes you've

452
00:36:53.159 --> 00:36:58.920
got to just remember because when you're smiling, when you're

453
00:36:58.960 --> 00:37:03.760
feeling good, when you're thinking of something funny, it relaxes

454
00:37:03.760 --> 00:37:09.760
your jaw or there's a different type of tension. Like

455
00:37:09.800 --> 00:37:14.679
if you're smiling, it's a different feeling, and it loosens

456
00:37:14.760 --> 00:37:27.039
the jaw. It's almost like the antidote atension. And there

457
00:37:27.159 --> 00:37:30.360
was the old thing, wasn't it like, if you want

458
00:37:30.400 --> 00:37:35.599
to relax on stage, imagine the audience is naked. Now,

459
00:37:35.599 --> 00:37:37.800
as I said when I first started on stage, I

460
00:37:37.840 --> 00:37:41.880
was twenty. Imagining a naked audience was not going to

461
00:37:41.920 --> 00:37:49.079
make me feel relaxed. I was going to do the opposite.

462
00:37:49.800 --> 00:37:58.039
But you can see something that's funny. Maybe notice something

463
00:37:58.119 --> 00:38:03.119
that's funny. Maybe notice certain mistake that one of your

464
00:38:03.920 --> 00:38:06.719
band members, if you're in a band, and notice something

465
00:38:06.719 --> 00:38:09.519
that they've done that has made you giggle a little

466
00:38:09.519 --> 00:38:17.079
bit inside, not like full on laughing, but just like ah.

467
00:38:17.400 --> 00:38:19.679
Or maybe you can even see the funny side of

468
00:38:19.719 --> 00:38:25.480
actually the idea that you were nervous about even doing this,

469
00:38:26.920 --> 00:38:29.679
But why would you be stressed over doing this when

470
00:38:29.719 --> 00:38:34.400
you enjoy doing it? You know, maybe saved attention for

471
00:38:34.480 --> 00:38:35.119
doing things you.

472
00:38:35.079 --> 00:38:35.800
Don't like doing.

473
00:38:36.960 --> 00:38:41.159
If you have to have that, I mean I would

474
00:38:41.239 --> 00:38:52.119
argue maybe you not have it then either. Yeah, that's

475
00:38:52.119 --> 00:38:52.960
a weird concept.

476
00:38:53.039 --> 00:38:57.039
Isn't it feel more relaxed? Generally?

477
00:39:03.719 --> 00:39:03.800
So?

478
00:39:03.840 --> 00:39:07.440
I guess there's lots of different things you could do

479
00:39:08.199 --> 00:39:16.079
to help you to change how you feel. One thing

480
00:39:16.199 --> 00:39:20.280
you could do is actually see if you play an instrument.

481
00:39:21.320 --> 00:39:23.840
Maria plays the drums.

482
00:39:25.880 --> 00:39:26.880
What you can do.

483
00:39:27.280 --> 00:39:32.320
Is or if you sing even you can focus on

484
00:39:32.400 --> 00:39:35.239
different parts of your body while you play that instrument.

485
00:39:37.719 --> 00:39:38.960
And I'm want.

486
00:39:38.800 --> 00:39:41.119
To think of the as your voice as an instrument

487
00:39:41.159 --> 00:39:46.519
as well. So or in some ways, it's even easier

488
00:39:46.559 --> 00:39:53.159
if you've got movement, because when you move, if you

489
00:39:53.199 --> 00:39:59.199
think about tai chi or chigong, a lot of it

490
00:39:59.239 --> 00:40:05.719
is about movement and the energy. There's a real energy

491
00:40:05.840 --> 00:40:13.880
changes and it feels nice. So for example, if you're

492
00:40:15.840 --> 00:40:20.480
if you're holding an instrument, notice how it feels. You

493
00:40:20.480 --> 00:40:23.360
could like practice it without the instrument in your hands

494
00:40:24.000 --> 00:40:26.639
or without the drum. You can imagine there's a drum

495
00:40:26.719 --> 00:40:29.480
sticks and there's a drum in front of you, and

496
00:40:29.679 --> 00:40:33.679
just move in your arms and notice how good it

497
00:40:33.760 --> 00:40:36.599
feels in your arms, how good it feels in your

498
00:40:36.719 --> 00:40:41.039
chest and in your back, Just that movement. I'm doing

499
00:40:41.079 --> 00:40:44.719
it now and pretending on playing the drums. Did I

500
00:40:44.719 --> 00:40:46.440
ever tell you I used to actually play the drums

501
00:40:46.519 --> 00:40:50.800
in the cecredets? I did? I used to perform if

502
00:40:51.679 --> 00:40:55.119
it was weird thousands of people because he used to

503
00:40:55.119 --> 00:40:57.400
be used to do it down the street like at

504
00:40:57.480 --> 00:41:01.159
carnivals and things like that and Trafalgar Day and there

505
00:41:01.199 --> 00:41:05.840
will literally be thousands upon thousands of people. And the

506
00:41:05.960 --> 00:41:10.440
good thing I liked is by focusing on the drum,

507
00:41:11.679 --> 00:41:17.119
by focusing on the vibration, I found it quite relaxing,

508
00:41:22.480 --> 00:41:24.559
and also knowing that I wasn't the only one there.

509
00:41:25.480 --> 00:41:27.760
Those people like I always have played the bugle as

510
00:41:27.800 --> 00:41:29.800
well at some point, and.

511
00:41:33.159 --> 00:41:33.960
It wasn't just me.

512
00:41:34.199 --> 00:41:37.159
There was other people and there's other secredets, so there

513
00:41:37.239 --> 00:41:44.760
was what twenty of us maybe more, or marching, so

514
00:41:44.840 --> 00:41:49.039
I wasn't alone doing it. But even if I had

515
00:41:49.119 --> 00:41:54.079
been alone, if I'm marching, if I'm in a situation

516
00:41:54.159 --> 00:41:56.639
when there's other people about, you're not on your own.

517
00:41:56.920 --> 00:42:01.199
Even if you're on stage in an arena.

518
00:42:03.639 --> 00:42:07.239
And you've got ten twenty thousand people watching you, you're

519
00:42:07.280 --> 00:42:13.519
not alone because it's twenty thousand people there and you

520
00:42:13.559 --> 00:42:16.039
don't really need to worry about messing up because.

521
00:42:18.280 --> 00:42:18.760
They're there.

522
00:42:21.480 --> 00:42:26.960
They're already there, and they're there for a reason because

523
00:42:27.000 --> 00:42:29.679
they want to have fun, they want to enjoy themselves,

524
00:42:29.880 --> 00:42:35.599
and they're going to feel that sense of pleasure from

525
00:42:35.679 --> 00:42:40.760
you when you're on stage, because that will radiate from you,

526
00:42:41.840 --> 00:42:44.519
and you'll also get those good vibes from the audience

527
00:42:45.360 --> 00:42:50.199
towards you. So it's like positivity coming in, positivity going out.

528
00:42:51.320 --> 00:42:58.639
It's like the endless stream of calm. And I want

529
00:42:58.679 --> 00:43:01.559
to go on stage now. It feels quite nice. Oh

530
00:43:04.519 --> 00:43:07.480
and the good thing about imagining, A good thing about

531
00:43:07.639 --> 00:43:19.000
rehearsing in your mind is every performance is great. It

532
00:43:19.079 --> 00:43:20.559
can be as great as you want it to be,

533
00:43:24.519 --> 00:43:28.519
which I think is pretty cool. It can be as

534
00:43:29.639 --> 00:43:35.800
groovy as you wish, You can be as talented as

535
00:43:35.840 --> 00:43:45.639
you want. Everything can go perfectly, but most of all,

536
00:43:47.840 --> 00:43:54.679
you can enjoy it. I really enjoy the whole event,

537
00:43:55.880 --> 00:44:03.199
including the build up, because instead of I mean, if

538
00:44:03.239 --> 00:44:07.800
you change dreading something to looking forward to it with excitement,

539
00:44:08.360 --> 00:44:12.719
optimism and actually feeling really good, I know which one

540
00:44:12.760 --> 00:44:17.480
i'd choose. I don't think the you know, dreading something

541
00:44:17.639 --> 00:44:28.360
is a good place to be, really looking forward to

542
00:44:28.519 --> 00:44:32.480
something positively and realizing that you're doing what you can

543
00:44:32.519 --> 00:44:39.280
already do. Now, you know, if you play the drums

544
00:44:39.719 --> 00:44:42.440
and you get on stage and they suddenly say to you, oh,

545
00:44:42.519 --> 00:44:47.119
by the way, can you play the Can you play

546
00:44:47.159 --> 00:44:53.920
the violin instead? Then yeah, I mean if you don't

547
00:44:53.920 --> 00:44:56.920
play the violin, then that would be that wouldn't be

548
00:44:57.239 --> 00:44:58.199
a great situation.

549
00:45:00.320 --> 00:45:01.639
But that's not going to happen, is it.

550
00:45:03.760 --> 00:45:06.199
You know what you're playing, you know what you're doing

551
00:45:06.559 --> 00:45:10.440
when you get on stage. If you're listening to this

552
00:45:10.599 --> 00:45:14.639
because you've got a play coming up, just remember the words.

553
00:45:16.079 --> 00:45:17.639
If you know what you're going to say, you know

554
00:45:17.760 --> 00:45:20.559
what you're going to do. Actors help each other out,

555
00:45:20.639 --> 00:45:21.000
don't they.

556
00:45:23.320 --> 00:45:25.400
And it's quite weird. I noticed this.

557
00:45:25.519 --> 00:45:26.000
I used to do.

558
00:45:27.760 --> 00:45:29.119
I used to do drama at school.

559
00:45:30.280 --> 00:45:32.480
I was I wasn't very good at it. I used

560
00:45:32.519 --> 00:45:34.840
to just play around. I didn't really take it seriously.

561
00:45:35.920 --> 00:45:44.760
But I noticed that people would They wouldn't necessarily remember

562
00:45:45.880 --> 00:45:50.119
everything they had to say until they were on stage,

563
00:45:52.480 --> 00:45:56.039
and then they got into the groove a bit like

564
00:45:56.159 --> 00:46:00.639
a say, like a CD, or like a a record,

565
00:46:02.199 --> 00:46:06.840
like an old vinyl, get into that groove like a

566
00:46:06.960 --> 00:46:10.480
train on the tracks. There's nothing to do. You just

567
00:46:10.599 --> 00:46:12.199
keep going and you're going to end up where you

568
00:46:12.960 --> 00:46:22.079
where you want to end up. And I don't know,

569
00:46:22.199 --> 00:46:24.239
does it help remembering why you're doing it? In the

570
00:46:24.320 --> 00:46:30.639
first place, does it help remembering that you don't have

571
00:46:30.800 --> 00:46:34.679
to do anything. You're doing it because you want to

572
00:46:34.719 --> 00:46:41.960
do it, and you always have a choice. Always, even

573
00:46:42.000 --> 00:46:46.599
in the most extreme situations, we always have a choice. Sometimes,

574
00:46:47.039 --> 00:46:50.880
you know, it makes a lot of sense to make

575
00:46:51.039 --> 00:46:55.079
certain choices. But ultimately, if it's if it's something, do

576
00:46:55.159 --> 00:46:57.440
you want to do it or not. If you want

577
00:46:57.480 --> 00:47:01.159
to do it, do it, enjoy it, and break look

578
00:47:01.239 --> 00:47:05.679
forward to it. Nothing to lose, What is there to lose?

579
00:47:10.519 --> 00:47:12.679
I mean, you know, I'm not I mentioned earlier, like

580
00:47:14.039 --> 00:47:18.199
doing a pool on the drum set, that that probably

581
00:47:18.239 --> 00:47:22.800
wouldn't go down so well. I just remember the see

582
00:47:22.840 --> 00:47:27.119
cadets I was trying to get out of. I didn't

583
00:47:27.119 --> 00:47:28.119
want to march anymore.

584
00:47:28.559 --> 00:47:34.320
But it didn't work the hand of me a violin. No,

585
00:47:34.440 --> 00:47:35.880
they didn't. I don't know why I said that.

586
00:47:39.480 --> 00:47:41.719
That was weird though, being in the middle of town,

587
00:47:43.719 --> 00:47:46.239
you know, playing the drums and just seeing all these

588
00:47:46.280 --> 00:47:49.400
people I went to school with. It's very weird. It

589
00:47:51.760 --> 00:47:58.880
it broke through the confidence that I didn't know. It

590
00:47:59.000 --> 00:48:01.039
wasn't even it got to the point where I just

591
00:48:01.119 --> 00:48:05.239
didn't care. I'd do it, and maybe I was to

592
00:48:05.360 --> 00:48:07.679
start the first time I ever marched through the town

593
00:48:09.360 --> 00:48:16.639
knowing that my classmates, maybe teachers, family members were going

594
00:48:16.719 --> 00:48:21.320
to be watching at the side, and it was a

595
00:48:21.360 --> 00:48:29.920
little bit oh but after a little while of doing it,

596
00:48:30.119 --> 00:48:33.400
I mean, not within the first time, after a few minutes,

597
00:48:33.440 --> 00:48:35.440
so it's like, I don't care.

598
00:48:37.920 --> 00:48:38.719
It just doesn't matter.

599
00:48:38.840 --> 00:48:41.519
And they're probably in reality, they're not really looking at

600
00:48:41.599 --> 00:48:44.440
me anyway. There's all these other people that are looking

601
00:48:44.480 --> 00:48:47.960
at so the parents of the other kids will be

602
00:48:48.039 --> 00:48:51.159
looking at them their kids, the friends of the other

603
00:48:51.239 --> 00:48:56.159
kids were looking at their kids. None of my teachers

604
00:48:56.280 --> 00:49:02.480
liked me anyway, so they probably weren't looking at meerhaps.

605
00:49:00.239 --> 00:49:03.320
So hopeing it would trip over. I don't know why

606
00:49:03.320 --> 00:49:05.079
I say that. I don't know if they would.

607
00:49:07.360 --> 00:49:12.159
Plus, I had these big drumsticks that I could defend

608
00:49:12.280 --> 00:49:15.719
myself with if I had to. So if a ninja

609
00:49:15.960 --> 00:49:19.639
just jumped down all dressed in black with us, I'm

610
00:49:19.639 --> 00:49:22.920
gonna say, Samurai sword, I could just fend them off

611
00:49:23.000 --> 00:49:27.719
with my drumsticks. That's the kind of things I used

612
00:49:27.760 --> 00:49:32.239
to think about back then. Admittedly I suppose I still do,

613
00:49:32.320 --> 00:49:42.199
because I just said it. I never understood why. I

614
00:49:42.400 --> 00:49:47.119
just wonder how drums. How they got to do it,

615
00:49:49.440 --> 00:49:55.039
how they came about probably not relevant, but just how

616
00:49:58.559 --> 00:50:01.000
it's weird, isn't it How things come about over time?

617
00:50:04.840 --> 00:50:06.840
I mean, I don't know it was an animal skin

618
00:50:06.920 --> 00:50:07.360
to start with.

619
00:50:07.440 --> 00:50:08.199
I suppose wasn't it.

620
00:50:09.840 --> 00:50:15.840
Maybe I don't know. Maybe they were going through a drought,

621
00:50:16.800 --> 00:50:21.679
the people were hungry. They had a cow that was hungry,

622
00:50:22.960 --> 00:50:25.159
so they just like trying to make the cow feel

623
00:50:25.159 --> 00:50:27.679
a bit better, and they patting him on the back

624
00:50:27.840 --> 00:50:30.599
or whatever because he's hungry, he's hot.

625
00:50:30.679 --> 00:50:33.920
You know, he's like collow inside, isn't it. And there's

626
00:50:34.000 --> 00:50:34.239
like a.

627
00:50:36.000 --> 00:50:38.719
Drum kind of sound. It's like, oh, this is good,

628
00:50:40.760 --> 00:50:44.239
and decides always sounds better with sticks.

629
00:50:45.519 --> 00:50:46.519
And ended up.

630
00:50:48.039 --> 00:50:54.639
Walking around of a cow wrapped around his neck. I

631
00:50:54.760 --> 00:50:56.920
imagine a cow would get a bit annoyed after a while.

632
00:50:57.000 --> 00:51:04.000
But don't mess with a cow. They will get their

633
00:51:04.039 --> 00:51:12.000
own back, always out for revenge, spiteful really don't honestly,

634
00:51:12.079 --> 00:51:16.440
don't get on the wrong side of the cow. Tricksters

635
00:51:17.519 --> 00:51:26.559
and never forget. So this is turned weird. I can

636
00:51:26.559 --> 00:51:31.079
I'm moving on. Something you can do with the if

637
00:51:31.079 --> 00:51:34.440
you play an instrument, as in Maria plays the drums

638
00:51:34.480 --> 00:51:37.800
if you play a trumpet, you play the guitar, maybe

639
00:51:37.880 --> 00:51:44.159
you sing whatever, you can actually rehearse in real time,

640
00:51:45.360 --> 00:51:50.159
not on stage, but you can rehearse just like you

641
00:51:50.239 --> 00:51:54.519
do rehearse the instrument. And notice, so if you play

642
00:51:54.559 --> 00:52:03.559
the guitar, every time you drum the keys, strong the keys,

643
00:52:03.599 --> 00:52:08.920
strum the strings rather or press on the strings, it

644
00:52:09.079 --> 00:52:14.559
sends a signal forew to relax, to feel confident, to

645
00:52:14.719 --> 00:52:20.000
be focused, and to play at your best. But at

646
00:52:20.039 --> 00:52:26.840
the same time, feel relaxed and have that focus that

647
00:52:26.960 --> 00:52:30.079
you need. So you're not thinking about anything else because

648
00:52:30.159 --> 00:52:34.320
nothing else is relative, nothing else is important in that moment,

649
00:52:36.760 --> 00:52:43.559
just what you're doing. And when it comes to the

650
00:52:43.719 --> 00:52:49.320
night of performing, you're already prepared for that. And as

651
00:52:49.400 --> 00:52:51.639
soon as you even look at the instrument that you're

652
00:52:51.679 --> 00:52:54.440
going to be playing, you feel relaxed.

653
00:53:00.679 --> 00:53:01.400
You sit down.

654
00:53:01.599 --> 00:53:06.719
If you're sitting down, it gets you into that zone.

655
00:53:07.119 --> 00:53:12.199
It's almost like you become part of the instrument. You

656
00:53:12.320 --> 00:53:16.480
become part of the guitar, you become part of the trumpet,

657
00:53:19.119 --> 00:53:21.480
or if you're dancing, you become part.

658
00:53:22.960 --> 00:53:29.119
Of the song of the stage.

659
00:53:29.880 --> 00:53:32.599
If you're performing, you almost like you become part of

660
00:53:32.679 --> 00:53:37.000
the audience, there's that energy. You all joined together, and

661
00:53:37.119 --> 00:53:41.960
we are all literally joined together by energy. We're not

662
00:53:42.159 --> 00:53:47.599
really separate. Everyone listening to this is connected to me

663
00:53:48.039 --> 00:53:51.119
by energy. We're all connected together.

664
00:53:52.800 --> 00:53:57.119
In a weird way. We're not in a yeah, I

665
00:53:57.199 --> 00:53:57.679
mean it's.

666
00:54:00.239 --> 00:54:02.719
I just can't think of the movie Centerpede, So let's

667
00:54:02.800 --> 00:54:05.119
move on from that. But I'm just saying we're all

668
00:54:05.280 --> 00:54:12.559
connected in an energetic sense, and there's energy through voices,

669
00:54:12.719 --> 00:54:17.599
energy through words, and even though I am possibly in

670
00:54:17.679 --> 00:54:21.480
a completely different country to where you are, my words

671
00:54:21.920 --> 00:54:23.960
and my voice can reach you.

672
00:54:27.719 --> 00:54:28.199
Calm you.

673
00:54:32.519 --> 00:54:46.239
Allow you to feel relaxed and present, and also reconnect

674
00:54:46.519 --> 00:54:58.280
with the joy that you have for performing, because there's

675
00:54:58.320 --> 00:55:02.039
something quite special about out performing. You know, there's there's

676
00:55:02.119 --> 00:55:07.880
a there's a buzz that I haven't done everything in

677
00:55:07.960 --> 00:55:13.199
the world, but I think a lot of people would

678
00:55:13.239 --> 00:55:16.800
agree that there's a certain buzz that comes from performing

679
00:55:17.239 --> 00:55:20.119
in front of an audience that you just won't get

680
00:55:21.239 --> 00:55:26.639
anywhere else. And of course it's going to be different

681
00:55:27.000 --> 00:55:29.400
for different people. It's also going to be different depending

682
00:55:29.400 --> 00:55:32.000
on what you do, but there's going to be similarities

683
00:55:34.920 --> 00:55:39.079
whether you're in the band, whether you're in a play,

684
00:55:41.960 --> 00:55:46.960
whether it's a carol service, whether it's even if it

685
00:55:47.079 --> 00:55:50.639
was some kind of political debate or you're doing a

686
00:55:50.840 --> 00:55:54.119
spelling bee or something like that. You're on stage in

687
00:55:54.239 --> 00:56:01.800
front of people, and there's an energy it, there's an

688
00:56:01.920 --> 00:56:12.360
excitement about it. It can be quite moorish. I mean,

689
00:56:12.440 --> 00:56:17.039
some people never want to quit, They never want to

690
00:56:17.039 --> 00:56:20.920
stop performing. Some people performing until they're in their nineties

691
00:56:20.960 --> 00:56:29.519
if they can, because they love it so much. I mean,

692
00:56:29.559 --> 00:56:39.800
there's actors that are still performing in their nineties when

693
00:56:39.920 --> 00:56:42.719
acts Arose is about one hundred and five.

694
00:56:44.119 --> 00:56:44.320
Is not.

695
00:56:44.440 --> 00:56:45.079
I'm sure he's not.

696
00:56:45.880 --> 00:56:49.159
But while they're Rolling Stones, they're all in their eighties,

697
00:56:49.159 --> 00:57:01.119
aren't they. They're still performing. I'm not going to say

698
00:57:01.159 --> 00:57:05.199
anything about the Rolling Stones. I'm not gonna imagine Axel

699
00:57:05.320 --> 00:57:09.400
Rose fans dare Jason? I was with you until a

700
00:57:09.440 --> 00:57:11.719
bit about Axl Rose. I have been a fan of

701
00:57:11.800 --> 00:57:14.800
his since nineteen twenty three. How dare you say that

702
00:57:14.840 --> 00:57:23.639
he's old? Visualize so visualize it, you know, the visualizing

703
00:57:25.679 --> 00:57:36.000
imagining that performance going really well is something that you

704
00:57:36.079 --> 00:57:41.760
can do over and over and over again, rehearsing it

705
00:57:42.000 --> 00:57:45.719
over and over and over to the point where it

706
00:57:45.880 --> 00:57:50.800
feels it may feel like you've already performed, you've already

707
00:57:50.840 --> 00:57:56.599
done it, like you know how it feels after the event,

708
00:57:58.519 --> 00:58:01.320
you skipped forward all the way to the end and

709
00:58:01.440 --> 00:58:05.679
you're looking back thinking that it's really good, I'm so

710
00:58:05.960 --> 00:58:15.760
pleased it went so well, and then you're looking forward

711
00:58:15.840 --> 00:58:24.639
to the next one. And of course there's something to

712
00:58:24.760 --> 00:58:31.480
be said for being prepared, so you can also include

713
00:58:31.559 --> 00:58:36.920
that in any visualizations you do. Being prepared for doing it,

714
00:58:38.679 --> 00:58:43.920
knowing what you're going to do, rehearsing, just being prepared.

715
00:58:46.000 --> 00:58:53.400
I want you to know you're prepared. Everything else. As

716
00:58:53.440 --> 00:58:58.519
I say, it's just cheese. Actually, I'm not sure if

717
00:58:58.519 --> 00:58:59.400
anyone's ever said that.

718
00:59:00.920 --> 00:59:01.320
What was it?

719
00:59:01.639 --> 00:59:05.920
Just chocolate? Just coffee? Gravy? That's it, just gravy.

720
00:59:08.920 --> 00:59:10.880
That's what the young people used to say twenty five

721
00:59:10.960 --> 00:59:11.360
years ago.

722
00:59:17.360 --> 00:59:21.360
You could also prepare yourself by.

723
00:59:23.119 --> 00:59:34.599
Saying some affirmations, reminding yourself that you can feel calm,

724
00:59:35.559 --> 00:59:38.880
reminding yourself that you know what you're doing, and reminding

725
00:59:38.920 --> 00:59:42.239
yourself that there's a reason you're doing this and you

726
00:59:42.400 --> 00:59:47.039
want to do it. You want to be up there

727
00:59:47.079 --> 00:59:51.159
on stage, that's why you're doing it. You want to

728
00:59:51.320 --> 00:59:57.840
enjoy it. So an example, I suppose of an affirmation,

729
01:00:00.159 --> 01:00:02.079
I'll give you a few, but you can think upside

730
01:00:02.079 --> 01:00:06.960
of your own you think up something that suits you personally,

731
01:00:08.000 --> 01:00:09.280
maybe something to.

732
01:00:09.360 --> 01:00:09.679
Do with.

733
01:00:12.320 --> 01:00:21.480
Your own particular performance situation. So for example, if you're

734
01:00:21.480 --> 01:00:30.480
playing the drums, you can just you know, say, my

735
01:00:30.639 --> 01:00:38.920
shoulders and my jaw feel relaxed. My shoulders and my

736
01:00:39.079 --> 01:00:47.519
jaw feel relaxed. If you're in a play, you can

737
01:00:47.599 --> 01:00:56.119
just say to yourself, I remember everything I need to remember.

738
01:01:04.920 --> 01:01:13.159
There's more general things like I embrace my performance, feeling

739
01:01:13.320 --> 01:01:27.280
calm and feeling positive. And it's another this is one

740
01:01:27.360 --> 01:01:36.519
that you can actually really focus on before and during

741
01:01:37.840 --> 01:01:41.679
the performance. So you can do this as you practice

742
01:01:41.960 --> 01:01:47.159
also in your mind and as you practice in real life.

743
01:01:50.440 --> 01:01:57.960
Each time I play, I relax more deeply into the music.

744
01:02:04.639 --> 01:02:12.400
Each time I play, I relax more deeply into the music.

745
01:02:18.119 --> 01:02:22.880
Because ultimately, if you're in a band, or if you're

746
01:02:22.920 --> 01:02:29.400
an acquire, if you're in a play, if you're dancing, whatever,

747
01:02:30.039 --> 01:02:38.440
you become part of that The instrument becomes part of

748
01:02:38.840 --> 01:02:44.679
that performance, and you become part of the instrument. Therefore,

749
01:02:44.800 --> 01:02:50.000
you become part of the performance. If you're dancing, you

750
01:02:50.199 --> 01:02:59.199
become part of the dancing. If you're in a play,

751
01:03:01.079 --> 01:03:04.320
you're also part of that play. You become the play.

752
01:03:07.159 --> 01:03:14.840
With other people. That energy.

753
01:03:16.760 --> 01:03:23.239
From the audience makes everything a lot easier as well,

754
01:03:24.400 --> 01:03:32.559
because ultimately, most audiences want you to do well.

755
01:03:33.800 --> 01:03:39.480
They've not come out with negativity. They're coming out because.

756
01:03:39.320 --> 01:03:41.920
They want to have fun, they want to enjoy themselves,

757
01:03:42.559 --> 01:04:00.360
and they want to see you enjoy yourself. I've seen

758
01:04:00.440 --> 01:04:10.000
people do karaoke and sung so well that people in

759
01:04:10.079 --> 01:04:12.920
the audience are just I've seen a pub so no

760
01:04:13.000 --> 01:04:18.000
one has necessarily taken much notice. They all clap, but

761
01:04:18.079 --> 01:04:21.519
they're just like okay. And then I've seen someone go

762
01:04:21.679 --> 01:04:27.760
on and didn't do didn't sing particularly great, but put

763
01:04:27.840 --> 01:04:34.920
effort in and the whole place goes up in cheers

764
01:04:36.920 --> 01:04:43.960
because they appreciate the fact that the person has made

765
01:04:43.960 --> 01:04:47.599
an effort. Or maybe it's a young kid that's gone

766
01:04:47.599 --> 01:04:52.440
on and everyone's cheering with the kid on.

767
01:04:54.679 --> 01:04:55.400
And it's nice.

768
01:04:56.719 --> 01:04:58.800
I think that's why some of these talent shows like

769
01:04:58.920 --> 01:05:02.440
Britain's Got Talent are popular because I have people on

770
01:05:02.559 --> 01:05:08.079
their young people, elderly people, people have all played all

771
01:05:08.440 --> 01:05:16.000
or types performing some that maybe not gonna say shouldn't perform,

772
01:05:16.079 --> 01:05:21.000
but maybe wouldn't get to perform otherwise. Yet they get

773
01:05:21.039 --> 01:05:27.119
an opportunity to be on stage and a good thing

774
01:05:27.199 --> 01:05:32.000
about something like a choir. Or when I was in

775
01:05:32.079 --> 01:05:34.880
a band, I wasn't particularly good at any of the

776
01:05:35.000 --> 01:05:39.119
music instruments that I played, but the rest of the

777
01:05:39.159 --> 01:05:42.960
band drowned me out. So even if I did above.

778
01:05:42.800 --> 01:05:43.280
Note or.

779
01:05:47.119 --> 01:05:51.159
I just couldn't played the A completely different tune which

780
01:05:51.239 --> 01:05:58.519
happened once, and it wasn't my fault. The tune was

781
01:05:58.519 --> 01:06:01.960
supposed to go to do do do do do do

782
01:06:01.960 --> 01:06:04.559
do do do do do do do do do do

783
01:06:04.639 --> 01:06:07.320
do do do do Do do do do do do

784
01:06:07.320 --> 01:06:09.079
do do do do do do do do do do

785
01:06:10.039 --> 01:06:11.000
do do do.

786
01:06:11.039 --> 01:06:17.800
Do Now, this was on a Sunday morning. It was

787
01:06:17.840 --> 01:06:18.679
Trafalgar Day.

788
01:06:19.079 --> 01:06:26.440
There was cic cadets from every town. There probably the

789
01:06:26.719 --> 01:06:32.719
hundreds if not more ciccadets all walk in the streets

790
01:06:33.119 --> 01:06:36.679
on Trafalgar Day, which is a really big like naval day.

791
01:06:39.519 --> 01:06:44.880
The night before or the evening before, I got a

792
01:06:44.880 --> 01:06:47.920
little bit distracted and I was thinking about the dog's

793
01:06:47.960 --> 01:06:51.320
a hazard. So I was going do do do do

794
01:06:51.519 --> 01:06:55.239
do do do do do do do do But no

795
01:06:55.360 --> 01:06:57.360
one heard it. The person next to me heard it

796
01:06:57.440 --> 01:07:05.000
and started laughing, but it wasn't heard, and no one

797
01:07:05.119 --> 01:07:12.000
cared because no one's really looking at me anyway. Okay,

798
01:07:12.079 --> 01:07:14.280
one person said, can you pull your trousers up please?

799
01:07:14.920 --> 01:07:30.239
But other than that, you know, so, what was I

800
01:07:30.360 --> 01:07:38.880
talking about? Oh? Yeah, So the bottom line really is

801
01:07:42.039 --> 01:07:43.880
to look forward to it because you want to do it,

802
01:07:45.199 --> 01:07:52.480
because you enjoy doing it, and because it's fun. And

803
01:07:54.719 --> 01:08:09.039
what other reason is there really which means anything other

804
01:08:09.159 --> 01:08:13.480
than feeling calm and relaxed. Yeah, a bit excited. You

805
01:08:13.559 --> 01:08:19.239
know this the adrenaline adrenalines there are standard when it

806
01:08:19.359 --> 01:08:23.439
comes to tonight, but it's a different type of adrenaline.

807
01:08:25.039 --> 01:08:30.439
It's positive adrenaline. It's a there's no no negativity involved

808
01:08:30.560 --> 01:08:33.840
or attached. That's not there at all, because it's it

809
01:08:33.960 --> 01:08:39.159
doesn't fit. There's no room, there's no space for it.

810
01:08:41.600 --> 01:08:48.800
It's not relevant, it's not required. You can't you can't

811
01:08:48.920 --> 01:08:52.359
have you can't feel relaxed and stressed at the same time.

812
01:08:52.720 --> 01:08:56.479
The two don't really go together, not really, not when

813
01:08:56.479 --> 01:09:09.119
you've really relaxed, and a good thing is you can

814
01:09:09.279 --> 01:09:14.600
also feel focused and relaxed at the same time, which

815
01:09:14.640 --> 01:09:22.399
is good, a nice focused relaxation where you can do

816
01:09:23.640 --> 01:09:30.159
and enjoy doing what you want to do on stage,

817
01:09:31.039 --> 01:09:36.359
performing doing what you know you can do, what you've rehearsed,

818
01:09:36.439 --> 01:09:41.479
what you practiced, ultimately doing what you've chosen to do,

819
01:09:47.119 --> 01:09:52.640
and when you realize you've chosen to do it, What

820
01:09:52.880 --> 01:09:55.800
possible reason is there to feel anything but positive?

821
01:09:57.039 --> 01:09:57.319
Really?

822
01:09:59.439 --> 01:10:10.960
In reality, Tea, there isn't Is there? Comfort and calmness

823
01:10:12.680 --> 01:10:19.199
and a degree of excitement surely is pretty much all

824
01:10:19.279 --> 01:10:24.359
you can have now because you've chosen to do this.

825
01:10:29.119 --> 01:10:30.000
It's your choice.

826
01:10:35.159 --> 01:10:41.680
And if you're doing something you've chosen to do what

827
01:10:42.279 --> 01:10:45.119
it can't be anything, especially in this situation like this,

828
01:10:46.640 --> 01:10:53.159
What can it be but calm? How can you feel

829
01:10:53.279 --> 01:11:03.840
but relaxed and positive. It's not like you're going to

830
01:11:03.880 --> 01:11:06.880
get on stage and someone's going to say, now, build

831
01:11:06.960 --> 01:11:10.960
me a space rocket. Yeah. I mean if someone did

832
01:11:11.000 --> 01:11:14.640
that to me, I'd be that that would be a

833
01:11:14.720 --> 01:11:18.359
bit distressing. Mind you, I am a rocket scientist. That

834
01:11:18.560 --> 01:11:21.000
be okay for me, I'm not. I don't know why

835
01:11:21.039 --> 01:11:23.560
I said that. Why would someone ask you to build

836
01:11:23.560 --> 01:11:26.119
a space rocket? But it's not going to happen, is it?

837
01:11:29.079 --> 01:11:29.680
You know why?

838
01:11:29.760 --> 01:11:32.520
You're there, you know why you're going there. And also

839
01:11:33.000 --> 01:11:35.640
you've got the support of the other people, and that

840
01:11:35.760 --> 01:11:39.600
does include the audience. They want to see you succeed,

841
01:11:41.680 --> 01:11:46.079
but they're not bothered. They're not examining you. They're not

842
01:11:46.119 --> 01:11:48.439
it's like, oh, watching every move you make.

843
01:11:49.000 --> 01:11:50.439
They're just there to have fun.

844
01:11:51.560 --> 01:11:56.319
They're more focused on their own in the feelings than

845
01:11:56.399 --> 01:12:04.359
what's going on in anyone else's mind. So I'll leave

846
01:12:04.399 --> 01:12:08.600
you with that. Let me know if it's useful or

847
01:12:08.640 --> 01:12:10.960
if it was just a punch of rubbish. I don't

848
01:12:10.960 --> 01:12:14.359
know who it might have been, so hopefully it was

849
01:12:15.840 --> 01:12:19.199
a little bit useful for you, So thank you for listening.

850
01:12:19.319 --> 01:12:21.880
Remember to be kind to yourself because you deserve to

851
01:12:21.920 --> 01:12:26.279
be happy. Be gentle with yourself. You do deserve to

852
01:12:26.359 --> 01:12:32.640
feel safe and good luck with your performance. Feeling relaxed

853
01:12:32.720 --> 01:12:38.199
and confident because you want to, because you choose to.

854
01:12:41.079 --> 01:12:57.920
Lots of love. Bye, relax in a more deep and

855
01:13:01.800 --> 01:13:09.119
meaningful way, maybe in a way that can not just

856
01:13:09.479 --> 01:13:19.520
allow you to feel calmer now and throughout the time

857
01:13:20.239 --> 01:13:28.560
we spend together here, not just relaxed at the end

858
01:13:28.680 --> 01:13:33.079
of the recording when it's finished and you can enjoy

859
01:13:33.279 --> 01:13:50.640
that sense of comfort and peace. But also I think

860
01:13:50.720 --> 01:14:01.880
it would be nice to have those feelings of relaxation

861
01:14:04.239 --> 01:14:18.439
continue for longer after the recording has ended, so that

862
01:14:18.600 --> 01:14:31.000
you can still benefit from listening to my voice, maybe

863
01:14:31.119 --> 01:14:42.479
in a few hours time, perhaps tomorrow, and then by

864
01:14:42.640 --> 01:14:50.439
listening regularly, especially if you find like some people do

865
01:14:50.960 --> 01:14:54.600
and myself as well. I sometimes I find one particular

866
01:14:54.720 --> 01:15:04.800
recording that really resonates with me, and I just listened

867
01:15:04.840 --> 01:15:10.079
to it over and over again every morning, every evening.

868
01:15:17.760 --> 01:15:22.399
There was this recording from We're going back to about

869
01:15:22.560 --> 01:15:27.760
nineteen ninety nine. It wasn't hypnosis, but it was a

870
01:15:27.920 --> 01:15:37.319
guided visualizations. It kind of was hypnosis, really, and I

871
01:15:37.439 --> 01:15:40.720
managed to find it again and it still has the

872
01:15:40.800 --> 01:15:49.960
same effect on me, And part of it was the

873
01:15:50.079 --> 01:16:03.359
person's voice relaxed me, just felt so peaceful, and I'd

874
01:16:03.399 --> 01:16:10.520
look forward to listening to her in the morning and

875
01:16:10.720 --> 01:16:21.720
in the evening. And I knew before even pressing the

876
01:16:21.840 --> 01:16:30.319
play button that since I've done that pressed the play button,

877
01:16:31.119 --> 01:16:42.119
this is in the days of CD players press the

878
01:16:42.199 --> 01:16:47.479
play button. I fact, it might have even been a

879
01:16:47.600 --> 01:16:52.039
tape tape recorder. I'd lie down on the bed and

880
01:16:52.159 --> 01:17:08.640
then even without necessary boroughly listening to her words because

881
01:17:10.560 --> 01:17:17.680
I had them memorized. Really, it was as if my

882
01:17:17.840 --> 01:17:29.159
body knew exactly what to do, and the muscles just

883
01:17:33.159 --> 01:17:50.960
almost went into automatic relaxation, and I remember my mind

884
01:17:53.800 --> 01:18:04.720
would slow down. Now. Now, I was listening to this

885
01:18:04.920 --> 01:18:14.359
recording in the early days of learning hypnosis, and long

886
01:18:14.479 --> 01:18:23.000
before I ever made any videos or audio recordings myself,

887
01:18:24.239 --> 01:18:27.560
because I didn't start doing that till two thousand and six.

888
01:18:34.520 --> 01:18:50.439
I knew, I knew how helpful I found being able

889
01:18:50.520 --> 01:18:59.920
to just let go, to have that trust in the person.

890
01:19:00.079 --> 01:19:10.159
And I'm listening to knowing that it's going to be

891
01:19:14.079 --> 01:19:21.199
just as relaxing, if not more so. Each time you

892
01:19:21.359 --> 01:19:34.359
hear my voice, you may feel the same. Some people

893
01:19:37.000 --> 01:19:49.279
have been listening to me for over a decade, maybe

894
01:19:49.439 --> 01:19:54.840
not solidly, obviously not twenty four hours a day, but

895
01:19:57.000 --> 01:20:01.840
maybe people come back. Some people may be listen every day.

896
01:20:13.079 --> 01:20:19.000
That's something that I do which you may not realize

897
01:20:21.439 --> 01:20:39.960
by listening, is when I record these recordings. Now, for example,

898
01:20:44.560 --> 01:20:52.279
I also am affected by the words that I say.

899
01:20:57.640 --> 01:21:04.000
So if I said to you, focus on your feet,

900
01:21:06.520 --> 01:21:14.239
notice your feet relaxing, I will be focusing on my feet.

901
01:21:19.159 --> 01:21:36.520
I will be noticing my feet relaxing. If I said,

902
01:21:36.720 --> 01:21:44.319
focus on your hands and maybe notice the difference between

903
01:21:44.439 --> 01:21:55.239
each hand. Perhaps notice the air in the room, the

904
01:21:55.399 --> 01:21:59.920
temperature of the room. On the backs of your hands.

905
01:22:07.840 --> 01:22:11.640
You may start to notice what almost feels like a

906
01:22:11.840 --> 01:22:19.760
very light breeze, even though there may not be any

907
01:22:20.319 --> 01:22:25.039
type of breeze at all where you are right now.

908
01:22:33.399 --> 01:22:43.960
And as you become aware of your hands, I'm also

909
01:22:44.359 --> 01:22:56.039
aware of how relaxed my hands are feeling.

910
01:22:57.520 --> 01:22:57.680
Now.

911
01:23:12.479 --> 01:23:18.279
And when it comes to potentially drifting off to sleep,

912
01:23:19.399 --> 01:23:31.960
which may be the reason you're listening, I also feel

913
01:23:32.159 --> 01:23:46.359
drowsy when I make these recordings. I also notice my

914
01:23:46.680 --> 01:24:02.920
mind drifting. In fact, at times I've actually fallen asleep

915
01:24:08.600 --> 01:24:22.760
without even noticing, and then I carry on talking. And

916
01:24:22.840 --> 01:24:28.279
it's only when I listen back to do the editing

917
01:24:32.039 --> 01:24:38.159
I hear snoring and I think, I don't remember snoring.

918
01:24:41.479 --> 01:24:52.439
I remember talking. Snoring was a pig turned up. That's

919
01:24:52.479 --> 01:24:59.840
why I sound like when I snare, how I give

920
01:24:59.880 --> 01:25:13.920
a into the whole experience. I don't know how you feel,

921
01:25:20.199 --> 01:25:26.760
how relaxed do you feel in your feet, how relaxed

922
01:25:30.600 --> 01:25:51.680
you feel in your hands. I have noticed more and

923
01:25:51.920 --> 01:26:10.720
more that the more relaxed, deeper level of comfort you feel,

924
01:26:14.439 --> 01:26:30.560
the easier your breathing becomes. It's almost like that additional

925
01:26:33.760 --> 01:26:54.680
muscle relaxation. So this allows you to breathe easier without

926
01:26:56.199 --> 01:27:16.880
necessarily focusing on your breath, however, being able to notice

927
01:27:27.520 --> 01:27:57.199
the ease in which you breathe so naturally, you breathe

928
01:27:57.880 --> 01:28:39.239
so very easily and smoothly. Whenever I imagine m my

929
01:28:39.479 --> 01:28:55.760
breathing improving. When I've got my eyes closed, I tend

930
01:28:55.920 --> 01:29:08.960
to this lies a beautiful field with trees and flowers

931
01:29:15.800 --> 01:29:48.800
producing all that life giving oxygen. It feels nice too,

932
01:29:50.399 --> 01:30:09.319
if nothing else, just taking some time away from everything,

933
01:30:20.640 --> 01:30:53.159
enjoying that feeling of peace serenity with a joyful heart.

934
01:31:18.520 --> 01:31:44.000
Time seems to just drip by, so very slowly, relaxed,

935
01:31:49.920 --> 01:32:29.039
so deeply peaceful, completely unattached to any thoughts whatsoever in

936
01:32:29.239 --> 01:33:33.600
this moment, completely free, noticing that your mind has slowed down.

937
01:33:41.920 --> 01:34:28.600
Slowed down because nothing really requires your attention. You can

938
01:34:28.880 --> 01:34:44.960
enjoy the physical sensations of allowing the stress to rip

939
01:34:45.720 --> 01:34:59.199
out of your body, to appear out of every part

940
01:35:05.479 --> 01:35:30.199
of your body, being released from your brain, h your

941
01:35:30.399 --> 01:36:34.039
mind slowly but surely, the muscles lex relax rex rex

942
01:36:38.720 --> 01:37:19.399
so very deeply, relax so deeply. And the feelings, the

943
01:37:19.600 --> 01:37:44.920
pleasant feelings in your arms and shoulders, deepening each part

944
01:37:45.079 --> 01:38:26.000
of your body further and deeper and deeper, noticine, the

945
01:38:26.159 --> 01:38:52.720
feelings in the back of your neck, the feelings in

946
01:38:52.880 --> 01:39:42.359
your wrists, muscles, in front of your body. I all say,

947
01:39:52.159 --> 01:40:31.439
feeling peaceful deeply. There's a sense of peace spreads through

948
01:40:33.000 --> 01:41:10.760
your fairy core. Even when you focus on your mind,

949
01:41:22.680 --> 01:42:33.119
your mind becomes beve and slower, even deeper, relaxing, so

950
01:42:33.800 --> 01:43:33.760
very slow, his stomach, peace fall in your stomach. You're back.

951
01:43:39.199 --> 01:44:08.039
Notice Notice how relaxed you'd never feel in the hole

952
01:44:08.399 --> 01:44:41.199
of your back. You spy from your brain all the

953
01:44:41.279 --> 01:44:49.960
way down the middle of your back, sending and receiving

954
01:44:52.399 --> 01:45:24.279
millions of messages every day, deep comfort, increasing, deeply relaxed,

955
01:45:54.479 --> 01:46:29.439
uns reles, spreading those signals down a spine or cord

956
01:46:33.840 --> 01:46:52.720
into air every part of your body, your shins and

957
01:46:52.880 --> 01:47:44.439
your calf, muscles, your elbows, feelings of peace and tranquility

958
01:47:48.359 --> 01:48:02.359
spreading through your body, tips of your toes, to your eyes,

959
01:48:06.760 --> 01:48:25.680
your fingers, all the way till you lower back. The

960
01:48:25.840 --> 01:49:28.720
tinker read the tinker peace, drifting mind just wandering away,

961
01:49:38.239 --> 01:50:19.880
happy to let go, let go completely, let go, so tranquil,

962
01:50:44.000 --> 01:51:20.000
the whole body enjoying a sense of listening. Guy he

963
01:51:21.159 --> 01:53:19.560
for more pece joining the space, this space of peace

964
01:53:23.159 --> 01:55:45.760
and safety, so fary, relaxed, letting go. Maybe we can

965
01:55:46.039 --> 01:55:57.279
just focus on the different parts of your body just

966
01:55:57.800 --> 01:57:06.720
to notice you fool, it isn't your eyes jew so loose,

967
01:57:26.359 --> 01:58:32.840
noticing in the sense of complete freedom, absolute freedom, ri

968
01:58:59.079 --> 02:00:46.600
peesh energy, peace to breathe, so much easier loose. You

969
02:00:46.840 --> 02:01:36.640
may have or may not have noticed your mind drifted peaceful,

970
02:01:50.720 --> 02:02:11.960
many even more deeply in the direction total bliss for pace,

971
02:02:16.199 --> 02:04:01.439
blissh pace terreft o to pace, Colm.

972
02:04:06.680 --> 02:04:47.439
So calm, let him go, peace with mind.

973
02:04:56.720 --> 02:06:00.960
Rexed forty so relaxed, so relaxed. Your body feels almost invisible,

974
02:06:16.159 --> 02:07:01.239
So the very relaxed. I'm peaceful, so peaceful, RelA liked.

975
02:07:36.600 --> 02:07:42.840
And you could start to notice that you are feeling

976
02:07:43.239 --> 02:07:54.439
more relaxed, even though I've not purposely focused your mind

977
02:07:55.399 --> 02:08:02.960
upon that sense of physical comfort that is growing within

978
02:08:03.079 --> 02:08:12.199
you throughout your body, and your mind starts to slow down,

979
02:08:17.159 --> 02:08:24.319
and that could be almost in recognition of I guess

980
02:08:24.760 --> 02:08:37.239
my speech not being particularly fast, and things just generally

981
02:08:38.920 --> 02:08:49.960
feel calmer. Just by listening to my voice, you give

982
02:08:50.000 --> 02:08:56.920
yourself an opportunity to take a break from the day,

983
02:08:59.079 --> 02:09:06.560
take a break from your life as it is, and

984
02:09:06.720 --> 02:09:14.439
to give yourself a rest, giving yourself permission to take

985
02:09:14.560 --> 02:09:20.119
some time off and to allow your body to relax

986
02:09:21.840 --> 02:09:29.720
and allow your mind to slow down, which in turn

987
02:09:32.359 --> 02:09:37.359
releases the tension and he stresses that you had in

988
02:09:37.479 --> 02:09:47.279
your body. It's almost as if the parts of your

989
02:09:47.319 --> 02:09:59.359
body just open up, allowing the negativity out and at

990
02:09:59.399 --> 02:10:06.720
the same time time replacing that negativity with positive heathing

991
02:10:07.319 --> 02:10:14.840
energy which then fills your body up and your mind

992
02:10:15.319 --> 02:10:31.399
to also starts to appreciate those feelings of increasing confidence,

993
02:10:35.279 --> 02:10:51.880
an almost uplifting feeling, positive healing, an energy that spreads

994
02:10:52.359 --> 02:11:03.159
through your body like a wave of comfort, and all

995
02:11:03.239 --> 02:11:15.279
this comes and just allowing yourself a few minutes, maybe

996
02:11:15.439 --> 02:11:18.039
half an hour, however long you want it to be,

997
02:11:19.520 --> 02:11:31.439
to just rest and allow your mind and your body

998
02:11:33.680 --> 02:11:50.439
to almost reset itself to the settings of comfort and relaxation, calmness,

999
02:11:54.720 --> 02:12:04.079
which allows more room for feelings of pleasure and happiness

1000
02:12:08.159 --> 02:12:16.960
to move around your body and into your mind. Almost

1001
02:12:17.760 --> 02:12:22.319
as if your mind and your body are sinking together,

1002
02:12:26.600 --> 02:12:36.319
almost mirroring each other, with that growing positivity and calmness,

1003
02:12:41.359 --> 02:12:48.560
And it feels nice. It really does feel nice to

1004
02:12:48.800 --> 02:12:54.479
know that you are the one that has allowed yourself

1005
02:12:57.960 --> 02:13:10.119
to feel more comfort and to experience more of this

1006
02:13:11.960 --> 02:13:27.119
deep relaxation spreading throughout your body. And as I focus

1007
02:13:28.680 --> 02:13:34.439
on each part of your body, you can notice that

1008
02:13:34.640 --> 02:13:49.159
that part becomes even more relaxed just by focusing on it.

1009
02:13:51.720 --> 02:14:01.359
It becomes even more calm and comfortable just by focusing.

1010
02:14:05.439 --> 02:14:11.199
And as I move down your body, starting at your head,

1011
02:14:13.880 --> 02:14:20.600
the parts that you've already focused on will continue to

1012
02:14:20.760 --> 02:14:28.399
relax deeply, and those parts that we've not yet focused

1013
02:14:28.479 --> 02:14:41.800
on or just automatically release any remain intension in anticipation

1014
02:14:42.239 --> 02:14:55.239
of even more comfort about to come. Now, I'm going

1015
02:14:55.319 --> 02:15:02.239
to start by focusing on your forehead. Just being aware

1016
02:15:02.560 --> 02:15:11.159
of the feelings of your forehead and any background sounds

1017
02:15:12.920 --> 02:15:17.800
like mister Herbert the pigeon can just allow you to

1018
02:15:17.960 --> 02:15:25.199
feel even more relaxed. Just means you're in the moment.

1019
02:15:28.359 --> 02:15:33.680
This isn't this isn't a sterile environment. This is the world.

1020
02:15:37.159 --> 02:15:43.199
I live in the countryside, so there's lots of nature

1021
02:15:43.720 --> 02:15:54.199
sounds around. So as you focus on your forehead, just

1022
02:15:54.479 --> 02:16:02.239
notice how it becomes even more relaxed as you focus

1023
02:16:04.560 --> 02:16:09.039
only on my voice and that part of your body.

1024
02:16:14.239 --> 02:16:22.520
Moving down to your eyes, focusing on your eyes, noticing

1025
02:16:25.000 --> 02:16:34.680
how your eyelids feel so heavy yet so light at

1026
02:16:34.719 --> 02:16:41.159
the same time, and all the muscles around your eyes

1027
02:16:41.440 --> 02:16:55.840
relaxing completely. Moving your focus down to your mouth, your lips,

1028
02:16:56.319 --> 02:17:02.959
your tongue, your teeth, and your guns, the whole of

1029
02:17:03.120 --> 02:17:17.920
your mouth relaxing, calm and lease. As you focus now

1030
02:17:18.719 --> 02:17:25.600
on your jewel, not just the parts of your jaw

1031
02:17:25.719 --> 02:17:30.120
near your mouth and your chin, but all the way

1032
02:17:30.239 --> 02:17:36.600
up the size of your face to your ears, that

1033
02:17:36.879 --> 02:18:01.360
hole of your jaw feeding more relaxed and calm. Focusing

1034
02:18:04.840 --> 02:18:09.959
on your neck, the front of your neck and your

1035
02:18:10.120 --> 02:18:23.440
throat relaxing and loose and calm. The sides of your neck,

1036
02:18:25.520 --> 02:18:32.440
the right and left side of your neck relax and

1037
02:18:34.000 --> 02:18:47.639
loose and calm. And now the back of your neck.

1038
02:18:50.920 --> 02:19:00.920
Focusing on the back of your neck, letting go of

1039
02:19:01.120 --> 02:19:08.000
any tension that may have been there before, and enjoying

1040
02:19:08.399 --> 02:19:18.479
that sense of increasing comfort and release.

1041
02:19:20.639 --> 02:19:24.639
That you can experience in the back of your neck,

1042
02:19:30.959 --> 02:19:33.159
moving down your back.

1043
02:19:35.399 --> 02:19:40.120
And moving either side of your spine right from the

1044
02:19:40.239 --> 02:19:45.559
top of your back all the way down to the

1045
02:19:45.680 --> 02:20:02.920
bottom of your back down to your lower back. And

1046
02:20:03.040 --> 02:20:10.120
as you move up and down your spine, you can

1047
02:20:10.319 --> 02:20:18.520
feel the muscles either side of your spine relaxing even more.

1048
02:20:26.040 --> 02:20:32.760
And as those muscles relax, that sense of comfort starts

1049
02:20:32.879 --> 02:20:43.000
to spread outwards from your spine into both sides of

1050
02:20:43.079 --> 02:20:50.079
your back, the top of your back, the middle, and

1051
02:20:50.239 --> 02:20:59.680
your lower back. And as you scan gently and slowly

1052
02:21:00.920 --> 02:21:06.200
up and down your back, there's the muscles in the

1053
02:21:06.319 --> 02:21:16.159
top of your back relax and become looser. The muscles

1054
02:21:16.319 --> 02:21:21.959
in the middle of your back also seem to just

1055
02:21:22.399 --> 02:21:36.879
almost divide from each other, separating and almost melting. And

1056
02:21:37.120 --> 02:21:43.159
in your lower back there seems to be an extra

1057
02:21:43.399 --> 02:21:59.399
special feeling of comfort. The spreads into your hips, so

1058
02:21:59.600 --> 02:22:07.719
down your lower back, into your hips, into the area

1059
02:22:07.799 --> 02:22:16.360
where your cocksix are, and into your buttocks, and all

1060
02:22:16.360 --> 02:22:25.639
these muscles that spread from your lower back into your

1061
02:22:25.760 --> 02:22:38.959
hip area start to melt, start to really let go.

1062
02:22:45.520 --> 02:22:50.520
I don't even know where about to focus on your shoulders,

1063
02:22:52.280 --> 02:22:59.280
your back, and your spine will continue to let go,

1064
02:23:02.360 --> 02:23:17.959
continue to relax so calmly, and if you focus on

1065
02:23:18.120 --> 02:23:31.040
your shoulders, you may notice that they're already feeding, really loose,

1066
02:23:35.840 --> 02:24:01.760
they're already feeding calm, and they're feeding those muscles. Then

1067
02:24:02.000 --> 02:24:14.360
move from your neck into your shoulders. Feel so soft

1068
02:24:17.680 --> 02:24:43.479
and gentle, so smooth and calm. The feeding in your

1069
02:24:43.639 --> 02:24:58.799
shoulders sens to spread deep into your shoulders, that sense

1070
02:24:58.879 --> 02:25:10.879
of relaxing, not just traveling deeply into your muscles, but

1071
02:25:11.159 --> 02:25:24.000
also relaxing the bones and moving all the way to

1072
02:25:24.280 --> 02:25:33.200
underneath your arms, relaxing a whole area between the tops

1073
02:25:33.319 --> 02:25:47.399
of your shoulders and underneath your arms. He Then you

1074
02:25:47.520 --> 02:26:01.000
feel so relaxed and comfortable in your shoulders, which sends

1075
02:26:01.319 --> 02:26:23.360
that deep healing message into your arms. You may feel

1076
02:26:25.200 --> 02:26:30.239
almost as if your arms are not even there, because

1077
02:26:30.360 --> 02:27:14.000
they're so relaxed, so deeply relaxed, so so calm, so loose,

1078
02:27:21.440 --> 02:27:31.639
not feeling spreading all the way down your arms, two

1079
02:27:31.920 --> 02:28:00.520
elbows in, including your elbows circumforts spreads or away into

1080
02:28:00.879 --> 02:28:20.319
rests a forearments induists so heavy yet at the same

1081
02:28:21.600 --> 02:29:07.360
time slight and gentle. Focus. See now on your hands,

1082
02:29:29.079 --> 02:30:00.840
my hands, so peaceful in your hands, this sense of

1083
02:30:04.360 --> 02:30:26.719
real peace, It just seems to I feel so familiar

1084
02:30:30.239 --> 02:31:02.319
when your hands relax deeply. Hm ees. The thing is

1085
02:31:34.520 --> 02:32:41.440
you things sidless, your finger tips, moving your attention to

1086
02:32:41.600 --> 02:33:09.479
the front of your body, so comfortable. Move then your

1087
02:33:09.719 --> 02:34:59.200
focus your legs, muscles in your thighs, your knees, so relaxed,

1088
02:35:26.520 --> 02:37:46.520
the carve mussels and just shans copuzily four fathing your feet, sir, peaceful,

1089
02:37:48.639 --> 02:38:47.239
so calm, so peaceful, sircom so peaceful, sycom so peace

1090
02:38:47.879 --> 02:39:22.159
for rein peace, fall calm, allowing that deep relaxation to

1091
02:39:22.399 --> 02:39:44.319
spread your chest, in your stomach, so letting go of everything.

1092
02:39:55.600 --> 02:40:01.600
So I'm gonna start counting down now, from twenty down

1093
02:40:01.639 --> 02:40:09.760
to one. You can imagine in a way it's like

1094
02:40:10.600 --> 02:40:17.000
just walking down some steps and each step or twenty steps,

1095
02:40:17.120 --> 02:40:26.200
and each step represents a level of comfort. Each step

1096
02:40:26.760 --> 02:40:42.280
represents a deepening of that comfort, and the furvies you

1097
02:40:42.440 --> 02:40:47.760
walk down those steps, the a deeper and more relaxed

1098
02:40:48.040 --> 02:42:04.200
you feel. So starting with number twenty twenty nineteen, eighteen

1099
02:42:42.120 --> 02:49:46.520
seventeen secsting eight four four see too well five eight

1100
02:50:51.840 --> 03:01:34.799
nine eight seven s six five five four one. And

1101
03:01:35.079 --> 03:01:52.120
now as you focus on your eyes, We're gonna count

1102
03:01:52.280 --> 03:02:04.079
down from ten out one. Focus in just on your eyes,

1103
03:02:07.799 --> 03:02:16.319
your eyelids, the muscles around your eyes, your eye walls themselves,

1104
03:02:17.840 --> 03:02:34.840
a whole area that makes up your eye. And as

1105
03:02:34.959 --> 03:02:43.280
we count down from ten down to one, whilst focus

1106
03:02:43.440 --> 03:02:58.440
in on your eyes, you'll become twice is relaxed with

1107
03:02:58.840 --> 03:03:11.799
each number counting down, and you may find the all

1108
03:03:11.959 --> 03:03:18.079
you want to do is just to drift off to sleep.

1109
03:03:21.079 --> 03:03:27.680
And if that's what you want, then just allow yourself

1110
03:03:27.799 --> 03:03:42.159
to do that. Now, focus in on your eyes. I'm

1111
03:03:42.239 --> 03:03:47.799
going to begin counting down from ten down to one

1112
03:03:52.000 --> 03:05:56.879
right now. Two nine eight seven.

1113
03:06:00.200 --> 03:06:55.639
H y.

1114
03:07:59.520 --> 03:13:14.879
Fy five four three two one. So counting down from

1115
03:13:14.959 --> 03:13:32.760
ten to one ten nine eight seven six five four

1116
03:13:35.719 --> 03:13:50.479
three two one. And maybe that was a bit too

1117
03:13:50.639 --> 03:13:54.680
quick in order to relax. Maybe it's a bit too

1118
03:13:55.000 --> 03:14:01.000
fast for you to notice the cant of your body,

1119
03:14:04.200 --> 03:14:08.799
maybe even a little bit of pressure there, like you're

1120
03:14:08.840 --> 03:14:11.600
counting down from ten to one. Would you expect me

1121
03:14:11.760 --> 03:14:15.200
to do? Man, expect me to stick go with floppy

1122
03:14:16.520 --> 03:14:24.639
just because you're counting down. If you try it again,

1123
03:14:26.000 --> 03:14:31.959
but this time, I go this lower. This time, as

1124
03:14:32.040 --> 03:14:36.920
you focus on the whole of your body, before we

1125
03:14:37.159 --> 03:14:44.200
focus on your legs. Just notice how your body does

1126
03:14:45.959 --> 03:14:59.079
start to feel more relaxed with every number that I

1127
03:14:59.280 --> 03:16:11.680
count down ten nine, eight, seven, six, five, four three two.

1128
03:16:32.399 --> 03:16:32.639
One.

1129
03:16:44.000 --> 03:16:49.680
And just notice how how you feel, generally, how your

1130
03:16:49.719 --> 03:17:04.559
body feels. It's not necessarily even about counting down from

1131
03:17:04.680 --> 03:17:12.319
ten to one. It's that space that you have, that

1132
03:17:14.959 --> 03:17:35.879
space between being active physically or mentally to just sitting

1133
03:17:36.120 --> 03:17:40.879
or lying down, just being there, not doing anything, not

1134
03:17:41.200 --> 03:17:48.200
saying anything, not needing to think about anything. So it

1135
03:17:48.319 --> 03:17:51.879
opens up a space, you know, a bit of a space,

1136
03:17:52.879 --> 03:18:02.719
a gap. And the ah I counted down from ten

1137
03:18:02.760 --> 03:18:10.159
to one, the bigger that gap becomes. So there's that

1138
03:18:10.399 --> 03:18:23.000
gap of calmness, of comfort, relaxation. It's a nice feeling,

1139
03:18:28.559 --> 03:18:37.280
and it moves those stresses or discomforts physically or emotionally,

1140
03:18:37.959 --> 03:18:48.719
moves them away. Allows you.

1141
03:18:51.399 --> 03:18:51.920
To just.

1142
03:18:54.920 --> 03:19:01.200
Slow down, someone to count a game from ten down

1143
03:19:01.280 --> 03:19:11.239
to one, and notice that gap widening, the gap, And

1144
03:19:11.360 --> 03:19:16.360
as it widens, it's almost like the stress and attention

1145
03:19:17.239 --> 03:19:36.319
falls into the gap and gives you that distance, that space.

1146
03:19:38.719 --> 03:21:33.479
Now ten nine eight, seven, six, five four three two one.

1147
03:21:45.000 --> 03:22:05.440
And how did your body feel? Can you notice that

1148
03:22:06.639 --> 03:22:43.559
you feeling calmer, the feeling more relaxed as we now

1149
03:22:43.719 --> 03:23:04.079
focus on your legs, just your legs. We're just gonna

1150
03:23:04.520 --> 03:23:23.879
start with focusing on your thighs. Of course, it's not

1151
03:23:24.040 --> 03:23:32.479
the most exciting thing to be doing because I'm sure

1152
03:23:32.639 --> 03:23:35.360
like most of your body is not not going on

1153
03:23:35.559 --> 03:23:47.959
right now. Just focusing on the whole of your thighs,

1154
03:23:50.799 --> 03:23:54.479
the tops of your thighs, the sides of your thighs,

1155
03:23:56.719 --> 03:24:01.200
the bottoms of your thighs, not to thighs, and your

1156
03:24:01.319 --> 03:24:06.520
inner thighs. Basically the whole of your thigh that leads

1157
03:24:07.600 --> 03:24:23.120
into your hip and it goes down to your knee joints. Now,

1158
03:24:23.200 --> 03:24:30.200
this is a big area. It's a very heavy area.

1159
03:24:30.719 --> 03:24:36.680
It's very strong, probably the strongest muscles in your body

1160
03:24:37.440 --> 03:24:51.680
or in your thighs. But I don't think we perhaps

1161
03:24:53.719 --> 03:25:06.399
give enough attention to our thighs. Perhaps we don't acknowledge

1162
03:25:07.079 --> 03:25:26.479
how important our thighs are to our lives, how much

1163
03:25:29.120 --> 03:25:42.600
they actually do for us all through our lives. And

1164
03:25:42.719 --> 03:25:48.440
it may seem to sound really weird, but I think

1165
03:25:48.520 --> 03:25:55.399
that all of our body parts, especially our thighs, need

1166
03:25:55.639 --> 03:26:10.079
some TLC, a bit of love, shone, a bit of acknowledgement.

1167
03:26:12.799 --> 03:26:21.879
Thank you, gratitude for what our thighs do for us.

1168
03:26:28.440 --> 03:26:34.040
And I know this may sound a bit strange. Maybe

1169
03:26:34.079 --> 03:26:36.920
you think, why am I sure that I should be

1170
03:26:36.959 --> 03:26:41.719
out in the garden hugging a tree or something. Well,

1171
03:26:45.879 --> 03:26:48.159
it's hard to set a microphone up on a tree.

1172
03:26:49.200 --> 03:26:51.399
That's why I'm doing this indoors. Otherwise I would be

1173
03:26:51.479 --> 03:26:55.399
outside hugging a tree. I can't see the television from

1174
03:26:55.440 --> 03:27:06.000
the tree. If you move down to your knees gain

1175
03:27:06.319 --> 03:27:14.399
such an important part. And I think we don't necessarily

1176
03:27:15.959 --> 03:27:23.600
I'll speak for myself here, I don't necessarily appreciate all

1177
03:27:23.680 --> 03:27:28.680
that my knees do for me until I have a

1178
03:27:28.760 --> 03:27:33.840
problem with my knee. It's occasionally, if I ever maybe

1179
03:27:33.879 --> 03:27:39.479
i'll pash it, or it's aching for some reason. It's

1180
03:27:39.719 --> 03:27:45.479
then that I realize how much it does. You know,

1181
03:27:45.600 --> 03:27:51.520
the benefit of being able to use my legs without

1182
03:27:53.280 --> 03:28:00.520
any kind of physical discomfort is a beautiful thing that's

1183
03:28:00.760 --> 03:28:09.159
possibly not appreciated until it's temporarily removed. You know that's comfort.

1184
03:28:13.239 --> 03:28:17.879
But as you focus on your knees, regardless of how

1185
03:28:17.920 --> 03:28:25.440
your knees feel, you can have that sense of gratitude

1186
03:28:26.959 --> 03:28:29.559
and love to your knees for all that they do

1187
03:28:29.760 --> 03:28:42.760
for you, and you can still have that attention on

1188
03:28:42.920 --> 03:28:49.079
your thighs and maybe notice how your thighs feel. Maybe

1189
03:28:49.399 --> 03:29:06.799
you've noticed that they are relaxing more deeply as you

1190
03:29:06.959 --> 03:29:12.159
focus now on the bottoms of your legs, your shins,

1191
03:29:13.079 --> 03:29:19.520
and your calf muscles, the bones between your knees and

1192
03:29:19.639 --> 03:29:27.239
your feet incorporate, and of course your ankles so important.

1193
03:29:32.920 --> 03:29:37.680
Anyone that's had even like the slightest sprain of an

1194
03:29:37.719 --> 03:29:45.840
ankle knows how how much we take our ankles for granted.

1195
03:29:51.760 --> 03:29:53.719
And it's kind of strange in a way when you

1196
03:29:53.840 --> 03:29:59.399
think that. You know, logically, our wrists are a lot

1197
03:29:59.559 --> 03:30:04.399
thinner than the rest of our arms, which is okay,

1198
03:30:04.520 --> 03:30:08.239
it doesn't I can't see any problem with that because

1199
03:30:08.239 --> 03:30:14.280
we're just picking stuff up. But our ankles so much

1200
03:30:14.559 --> 03:30:24.200
thinner than the rest of our legs, and from a

1201
03:30:24.280 --> 03:30:29.120
physics perspective or logical even it doesn't really make sense

1202
03:30:30.479 --> 03:30:37.840
that all this weight would ultimately be resting on your

1203
03:30:37.920 --> 03:30:52.959
ankles then leading to your feet. That thin area, thin bone. Yeah,

1204
03:30:53.040 --> 03:30:58.719
it does so much great work. Supports us, supports our

1205
03:30:58.840 --> 03:31:10.600
body for a lifetime, helps us to balance, It helps

1206
03:31:10.639 --> 03:31:23.319
you to get around and be mobile. And there's the

1207
03:31:23.399 --> 03:31:31.559
calf muscles. Of course, when I was younger, I couldn't

1208
03:31:31.559 --> 03:31:36.959
see the point in calf muscles didn't seem to do anything. Okay,

1209
03:31:38.079 --> 03:31:41.639
if I walked around on tiptoes, then my calf muscles

1210
03:31:41.680 --> 03:31:45.200
get some work. But of course that's not true. The

1211
03:31:45.319 --> 03:31:49.719
calf muscles are being used whenever we use our legs

1212
03:31:55.319 --> 03:32:08.040
and your shins. There detecked your lower legs shaped in

1213
03:32:08.120 --> 03:32:20.639
a way almost as a protector for the bone, leading

1214
03:32:22.000 --> 03:32:32.440
of course to your ankles and your feet. But we're

1215
03:32:32.440 --> 03:32:34.360
not going to focus on your feet. We're just going

1216
03:32:34.440 --> 03:32:40.799
to focus on the legs. I realize that now that

1217
03:32:40.920 --> 03:32:45.319
I've mentioned your feet, it probably focuses on them anyway,

1218
03:32:45.879 --> 03:32:48.440
So maybe I should focus on your feet a little bit.

1219
03:32:52.479 --> 03:32:56.879
You can have them in your awareness the same as

1220
03:32:56.959 --> 03:33:01.319
you have your thighs in your awareness. Even though we

1221
03:33:01.440 --> 03:33:07.239
haven't been focusing on your thighs a few minutes have

1222
03:33:07.399 --> 03:33:18.360
been focusing on your ankles, there's still that sensation of

1223
03:33:21.559 --> 03:33:34.319
comfort in your thighs, and this that movement of energy

1224
03:33:36.399 --> 03:33:43.399
because the thighs hold lots of different sensations. Of course,

1225
03:33:43.479 --> 03:33:48.239
there's the muscles, the big straw muscles that we have

1226
03:33:48.440 --> 03:34:01.760
in our thighs, but the skin on the outside of

1227
03:34:01.879 --> 03:34:07.159
the thighs, as in the outside of all of our body,

1228
03:34:07.959 --> 03:34:19.559
can be very sensitive, sensitive to the touch, sensitive to temperature.

1229
03:34:26.120 --> 03:34:33.639
And inside your thighs the bones, there's the muscle, there's

1230
03:34:33.680 --> 03:34:38.799
the blood, vessels, the ar trees, all this stuff that's

1231
03:34:39.040 --> 03:34:47.680
inside your thighs. And I guess sometimes it'd be nice

1232
03:34:47.719 --> 03:34:52.040
if you could actually put your fingers inside your thighs

1233
03:34:52.680 --> 03:34:57.840
and a message, so you can message on the outside,

1234
03:34:58.079 --> 03:35:01.000
of course, but to be able to get deep into

1235
03:35:01.079 --> 03:35:05.879
the muscles and to be able to just massage inside

1236
03:35:05.959 --> 03:35:12.959
your thighs, message in the bones of your leg, massage

1237
03:35:13.040 --> 03:35:22.280
in or the veins, and just gently healing your thighs,

1238
03:35:26.200 --> 03:35:31.399
and you could move down message and inside your knees,

1239
03:35:32.920 --> 03:35:39.719
just message in those bones, but with healing fingertips, spreading

1240
03:35:39.799 --> 03:35:45.559
that healing energy deep into the choints of your knees.

1241
03:35:50.959 --> 03:35:54.719
Of course, there's the back of your your knee or

1242
03:35:54.799 --> 03:36:00.799
the inside crease where your knee is. It's a very

1243
03:36:01.000 --> 03:36:06.879
sensitive area. Very it feels very nice when you stroke it.

1244
03:36:08.280 --> 03:36:11.639
That might be because it's an area that's not really

1245
03:36:11.840 --> 03:36:18.319
touched very often. It's almost like a hidden part that

1246
03:36:18.639 --> 03:36:25.559
crease in your legs. It's almost like a part that

1247
03:36:27.360 --> 03:36:38.600
has a sensitivity, which is a little bit different. Of course,

1248
03:36:38.680 --> 03:36:49.159
it's protected by your legs. So you can imagine putting

1249
03:36:50.040 --> 03:36:59.639
your fingers into that crease in your legs, that fold

1250
03:36:59.799 --> 03:37:03.959
in between your legs. You can just message with your fingertips.

1251
03:37:05.159 --> 03:37:11.920
Imagine your fingertips going inside, massage in the muscle tissue.

1252
03:37:16.520 --> 03:37:20.799
You can of course field the bones of your knees,

1253
03:37:22.319 --> 03:37:32.760
healing through your fingertips, and then as you go down

1254
03:37:35.600 --> 03:37:38.399
to your calf muscles. Now that's the part I'd like

1255
03:37:38.520 --> 03:37:43.200
to be able to really put my fingertips deep inside

1256
03:37:43.959 --> 03:37:52.920
my calf muscles, massage in every single tissue of that muscle,

1257
03:37:54.520 --> 03:38:04.399
healing every part, and then doing the same for my shins,

1258
03:38:07.600 --> 03:38:15.799
massage in gently stroking the bones, gently stroking them, hewing

1259
03:38:16.040 --> 03:38:20.120
in a loving way, because they deserve to be treated

1260
03:38:23.159 --> 03:38:27.319
as the precious bones that they are, because our legs

1261
03:38:27.360 --> 03:38:30.680
are so precious as in all the other parts of

1262
03:38:30.799 --> 03:38:38.959
our body, and more precious of any chul on the planet.

1263
03:38:47.520 --> 03:38:55.520
When you start to think about your legs in this way,

1264
03:39:00.159 --> 03:39:06.760
it can change your perspective. It might sound a bit

1265
03:39:09.840 --> 03:39:14.120
a bit silly to start with the idea of having

1266
03:39:15.040 --> 03:39:25.000
love for your legs, showing appreciation for your thighs, wanting

1267
03:39:25.120 --> 03:39:29.040
to be able to put your hands in your thighs

1268
03:39:31.000 --> 03:39:37.479
the massage the muscles and the bones, and to get

1269
03:39:37.520 --> 03:39:45.799
your fingers deep in there, releasing all tension. Just to

1270
03:39:45.959 --> 03:39:55.399
show how much you care about your legs, how much

1271
03:39:55.479 --> 03:40:01.159
you care for what your legs do for you regularly,

1272
03:40:03.559 --> 03:40:13.760
your knees, your calves, your ankles, the strength of your ankles,

1273
03:40:16.680 --> 03:40:21.399
considering how thin they are compared to the rest of

1274
03:40:21.440 --> 03:40:31.200
your legs, especially your thighs, yet they're so strong, so flexible,

1275
03:40:35.000 --> 03:40:47.840
absolutely amazing things. Your ankles are truly a gift because

1276
03:40:47.879 --> 03:40:56.600
of what they do for you, supporting all that weight,

1277
03:40:58.639 --> 03:41:03.000
regardless of how what weight you are, even if you

1278
03:41:03.159 --> 03:41:07.840
only eat ate stone, there's still a lot of weight

1279
03:41:08.120 --> 03:41:14.799
for these little ankles. Now, I'm a lot heavier than

1280
03:41:14.840 --> 03:41:24.799
eat stone double down, Yet my ankles support my body

1281
03:41:25.559 --> 03:41:32.159
all the time. Whether they do give off a sigh

1282
03:41:32.159 --> 03:41:37.360
of relief when I sit down, as in fact, my

1283
03:41:37.399 --> 03:41:47.159
whole legs do. My feet feet also go, my toes clap.

1284
03:41:48.360 --> 03:42:16.840
We're so happy. Your legs really are amazing, and I

1285
03:42:17.000 --> 03:42:20.879
know that talking about talking about your legs is probably

1286
03:42:23.399 --> 03:42:28.079
possibly among the most most boring things you've ever heard

1287
03:42:28.120 --> 03:42:36.520
anyone say. Possibly they're boring or not. Everything I said

1288
03:42:36.680 --> 03:42:53.319
is true. Your legs are amazing. Your legs deserve not

1289
03:42:53.719 --> 03:43:12.159
just respect, they deserve to relax deeply. They deserve to

1290
03:43:12.319 --> 03:43:17.559
take some time out of the day to just let

1291
03:43:17.760 --> 03:43:53.680
go completely. The legs really can relax. And because the

1292
03:43:53.840 --> 03:43:58.319
legs are so such a most you know, very important

1293
03:43:59.000 --> 03:44:03.520
part of your body. When you relax your legs, the

1294
03:44:03.639 --> 03:44:14.840
rest of your body also naturally follows in that journey

1295
03:44:14.959 --> 03:44:26.680
of comfort. I can feel it in my hips. My

1296
03:44:26.879 --> 03:44:34.200
hips feel really loose, and also my lower back as well.

1297
03:44:36.239 --> 03:44:41.959
My lower back really feels it feels stretched, even though

1298
03:44:42.000 --> 03:44:45.639
I'm just sitting in a chair and there's no stretching

1299
03:44:48.360 --> 03:44:51.159
as far as I'm aware that I'm doing. But it's

1300
03:44:51.200 --> 03:44:54.079
almost as if the muscles are just relaxed so much

1301
03:44:55.319 --> 03:45:00.879
that there is a natural stretch as the tension has

1302
03:45:01.799 --> 03:45:22.239
reduced a lot. And I'm now going to count down

1303
03:45:22.360 --> 03:45:31.760
from ten down to one, and you can continue to

1304
03:45:31.959 --> 03:45:58.280
fill wonderfully relaxed ten nine, eight, seven, six, five.

1305
03:46:02.639 --> 03:46:03.120
Four.

1306
03:46:06.239 --> 03:46:31.040
Three two Why relax? So I'm just going to count

1307
03:46:31.120 --> 03:46:36.159
down from fire down to one, and as a countdown,

1308
03:46:37.479 --> 03:46:42.200
if you just focus on the numbers, just the numbers

1309
03:46:43.879 --> 03:46:52.840
counting down, and notice how you feel in this moment

1310
03:46:54.600 --> 03:46:59.000
as you hear the numbers counting down, knowing that those

1311
03:46:59.159 --> 03:47:12.200
numbers counting down represents you feeling calmer, not just in

1312
03:47:12.319 --> 03:47:20.680
your body, but also relaxing your mind. I just notice

1313
03:47:20.719 --> 03:47:26.760
how you feel. There's nothing to do, there's nothing to say,

1314
03:47:27.399 --> 03:47:54.239
there's nothing to think about, starting with number five, four, three,

1315
03:48:04.840 --> 03:48:29.920
two one. And as you notice the gradual letting go

1316
03:48:32.360 --> 03:48:39.280
of the tension in your body, you may also begin

1317
03:48:39.600 --> 03:48:45.559
to notice and be aware of how your mind is

1318
03:48:46.639 --> 03:48:54.479
starting to slow down. This is just a natural thing

1319
03:48:54.959 --> 03:49:02.920
that happens. It's not really a special procedure. It's just natural.

1320
03:49:03.040 --> 03:49:09.399
Because is your body relaxes, your mind also starts to relax.

1321
03:49:11.000 --> 03:49:14.639
And the more your mind relaxes, the more your body relaxes.

1322
03:49:14.799 --> 03:49:25.280
It's just a continuous circle of relaxation. And there's that

1323
03:49:26.600 --> 03:49:34.440
calmness that comes from relative quietness. You know, even even

1324
03:49:34.479 --> 03:49:41.440
if there's background sounds either your side online is still

1325
03:49:41.959 --> 03:49:47.200
going to be quite calm. You know, you haven't got

1326
03:49:47.280 --> 03:49:52.440
the television on, there's no music in the background. Unless

1327
03:49:52.440 --> 03:49:59.840
you're listening to the recording with music. Of course, your

1328
03:50:00.120 --> 03:50:02.159
very likely not going to be sitting in a room

1329
03:50:02.239 --> 03:50:06.799
with other people. Of course you might be, but generally

1330
03:50:06.959 --> 03:50:10.079
it's more ideal if you can do this on your own,

1331
03:50:11.799 --> 03:50:21.840
so no distractions, and when you stop thinking about stuff,

1332
03:50:28.440 --> 03:50:38.719
relaxation automatically rises, a sense of comfort starts to grow,

1333
03:50:43.239 --> 03:50:49.920
and without trying to build it up into something fantastical

1334
03:50:50.280 --> 03:51:02.040
or something magical, this is just a natural process, something

1335
03:51:02.200 --> 03:51:12.360
that's easy to accomplish. In fact, it's almost you know,

1336
03:51:12.520 --> 03:51:19.360
the sense of relaxing completely happens really when you put

1337
03:51:19.520 --> 03:51:23.399
no effort into it. It's not something that you can

1338
03:51:23.520 --> 03:51:35.120
really force. It's something that happens naturally. And part of

1339
03:51:35.559 --> 03:51:45.760
the process of this recording and others is simply two

1340
03:51:47.360 --> 03:51:57.719
allow you to take advantage of this space, this time,

1341
03:52:00.760 --> 03:52:11.639
to just let go, to just be here, to be

1342
03:52:12.280 --> 03:52:25.680
in tune with how you feel, yet with the intention

1343
03:52:27.920 --> 03:52:39.399
of wanting to relax deeply and maybe even to fall asleep,

1344
03:52:40.559 --> 03:52:45.719
depending on what it is that you wish for yourself

1345
03:52:47.520 --> 03:53:02.559
in this moment. As we know, relaxing is the majority

1346
03:53:03.799 --> 03:53:08.239
of the process of falling asleep. The actual falling asleep

1347
03:53:08.319 --> 03:53:15.120
part is the tiny bit at the end, the deeper

1348
03:53:16.440 --> 03:53:38.840
relaxed you become, the easier you find yourself drifting. You

1349
03:53:38.959 --> 03:53:45.959
can also, if you choose, stay focused on my voice

1350
03:53:47.760 --> 03:54:19.159
and really enjoy the process, gradually relaxing each muscle in

1351
03:54:19.360 --> 03:54:46.639
your body effortlessly and just observing the sensation of letting

1352
03:54:46.840 --> 03:54:54.120
go completely.

1353
03:55:00.159 --> 03:55:04.159
This time, I'm going to count from six down to one,

1354
03:55:09.040 --> 03:55:11.920
and you can notice your.

1355
03:55:12.000 --> 03:55:22.280
Mind calming down more with each number that you hear

1356
03:55:22.639 --> 03:55:38.520
me say, naturally, feeling calm and slow and be peaceful

1357
03:55:44.479 --> 03:58:36.959
sex five, four, three, two one, being aware how your

1358
03:58:37.280 --> 03:59:06.319
mind to slow right down, sinking deeply into relaxation. And

1359
03:59:06.479 --> 03:59:13.360
as you focus on your mind, you may notice that

1360
03:59:15.319 --> 03:59:23.079
there are some thoughts still there, maybe some stubborn thoughts

1361
03:59:23.319 --> 03:59:38.559
that for some reason perhaps need your attention. So what

1362
03:59:38.799 --> 03:59:51.079
you can do is send love to those thoughts. Sprinkle

1363
03:59:51.760 --> 04:00:01.319
those thoughts with love, my thought petals from a flower.

1364
04:00:02.360 --> 04:00:09.239
Just sprinkle it over them, petals filled with love towards

1365
04:00:09.399 --> 04:00:15.959
those thoughts, to let those thoughts know that you're not

1366
04:00:16.079 --> 04:00:22.200
abandoned in them. You just need them. You require them

1367
04:00:25.000 --> 04:00:37.159
to just calm down, slow down, quiet down for now.

1368
04:00:45.040 --> 04:00:50.520
So as you focus on those remaining thoughts, as we count,

1369
04:00:50.600 --> 04:00:56.319
down this time from seven down to one. With each number,

1370
04:00:59.319 --> 04:01:11.840
just imagine sprinkling those flower petals of love, kindness, gratitude

1371
04:01:15.079 --> 04:01:24.639
over those thoughts, which will allow them to just melt

1372
04:01:24.719 --> 04:01:39.719
away and relax deeply. Of every number, those thoughts will

1373
04:01:39.799 --> 04:04:06.200
become more and more relaxed. Starting with number seven, six, five, four, three, one.

1374
04:04:23.159 --> 04:04:40.559
As you now notice how relaxed your feeling in your body,

1375
04:04:48.920 --> 04:05:02.159
We're going to focus on your hands, because the more

1376
04:05:02.280 --> 04:05:09.319
relaxed your hands are, the more relaxed your body and

1377
04:05:09.600 --> 04:05:30.280
mind are. And there's you focus on your hands and

1378
04:05:30.440 --> 04:05:40.479
your fingers. There's nothing needed to be done. There's no

1379
04:05:40.760 --> 04:05:45.760
clenching of fists or dents in the fingers or anything

1380
04:05:45.879 --> 04:05:59.760
like that. It's just noticing and focusing on your hands,

1381
04:06:06.799 --> 04:06:29.040
noticing how they feel. Because the more relaxed your hands feel,

1382
04:06:32.520 --> 04:06:41.719
the calmer your mind feels, and the more comfort you

1383
04:06:41.920 --> 04:06:45.799
feel throughout your body.

1384
04:06:51.000 --> 04:06:51.799
And you.

1385
04:06:54.520 --> 04:07:25.799
May have already noticed you mind is starting to dress

1386
04:07:39.600 --> 04:07:53.879
like sam just on your hands and fingers, allowing them

1387
04:07:54.959 --> 04:08:08.079
to cheat experience a real deepening of that relaxation in

1388
04:08:08.239 --> 04:08:10.399
your hands and fingers.

1389
04:08:15.920 --> 04:08:16.559
More.

1390
04:08:19.399 --> 04:08:38.879
And more relaxed. With each number from eight down to one,

1391
04:08:43.959 --> 04:08:53.760
you can almost feel that healing and relaxing energy spreading

1392
04:08:55.000 --> 04:09:02.600
into your hands and fingers, becoming.

1393
04:09:06.479 --> 04:09:08.079
Year war.

1394
04:09:10.000 --> 04:09:25.959
Relaxing with each number year going down, eight.

1395
04:09:26.520 --> 04:09:56.639
Down to one, drifting, drifting again starting with number eights.

1396
04:10:00.159 --> 04:10:19.920
U u.

1397
04:10:26.959 --> 04:11:38.959
U sep. Six four.

1398
04:12:03.280 --> 04:12:23.719
Four three.

1399
04:12:54.000 --> 04:13:52.239
Two. Just being here now, nothing to think about, nothing

1400
04:13:52.319 --> 04:14:03.360
to do, nothing to say, and everything just feels calmer.

1401
04:14:07.920 --> 04:14:15.399
And this is your natural state of being. This is

1402
04:14:15.639 --> 04:14:22.319
how you just normally feel when you take away all

1403
04:14:22.520 --> 04:14:29.440
that other stuff that we add, you know, things like

1404
04:14:29.879 --> 04:14:46.120
stress and worrying and overthinking, anxiety, tension, just generally thinking

1405
04:14:46.200 --> 04:14:51.879
about stuff, and you take that away, which is what

1406
04:14:52.040 --> 04:14:52.280
we do.

1407
04:14:53.079 --> 04:14:54.120
What we do now.

1408
04:15:00.360 --> 04:15:11.600
You're left with a real sense of peacefulness, which comes

1409
04:15:11.760 --> 04:15:21.079
to you very quickly because ultimately it's just a feeling,

1410
04:15:25.479 --> 04:15:33.840
a feeling of comfort, almost as if you've gone inside

1411
04:15:33.920 --> 04:15:46.079
yourself and you've found a special place where everything is peaceful,

1412
04:15:49.040 --> 04:15:54.399
a place where you can feel relaxed and your natural

1413
04:15:56.559 --> 04:16:02.879
sense of comfort, a place where you can be you,

1414
04:16:07.600 --> 04:16:14.600
where you can accept yourself for who you are, the

1415
04:16:14.719 --> 04:16:21.200
place where you're not trying to please anybody else ever,

1416
04:16:25.239 --> 04:16:33.799
the place where you can actually not just love yourself,

1417
04:16:33.920 --> 04:16:39.360
but in some ways more importantly, you can like yourself,

1418
04:16:41.879 --> 04:16:59.159
appreciate who you are. That sense of gratitude is in

1419
04:16:59.280 --> 04:17:10.239
the air all around you. That's also a place where

1420
04:17:10.479 --> 04:17:20.799
you can actually feel the healing energy soaking into your body.

1421
04:17:27.479 --> 04:17:38.840
Healing energy soaking into your body, and the healing energy

1422
04:17:39.239 --> 04:17:49.520
spreads through your veins, traveling to each and every single

1423
04:17:49.920 --> 04:18:00.200
part of your body, and you start to realize is

1424
04:18:00.319 --> 04:18:07.319
to actually that healing energy. It's not just entered into

1425
04:18:07.440 --> 04:18:18.799
your brain, it's become part of your brain, and that

1426
04:18:19.120 --> 04:18:30.920
spinal fluid is now mixed with healing energy, not just

1427
04:18:33.079 --> 04:18:39.559
allowing you to feel so much more relaxed and healthy

1428
04:18:41.079 --> 04:18:52.520
in this moment, but also you start to realize that actually,

1429
04:18:55.000 --> 04:19:03.959
what's happening now with that healing, relax energy spreading through

1430
04:19:04.159 --> 04:19:16.959
your body, it's actually changing your life. It's actually changing

1431
04:19:17.079 --> 04:19:22.159
the way you're going to feel, not just now, but

1432
04:19:22.360 --> 04:19:32.559
tomorrow and the next day. There's your health improves, not

1433
04:19:32.840 --> 04:19:40.280
just your physical health, but your mental health. Things that

1434
04:19:40.760 --> 04:19:45.479
used to bother you in the past, for some reason,

1435
04:19:46.680 --> 04:19:54.239
no longer have the effect that they used to because

1436
04:19:54.360 --> 04:20:06.040
something has changed deep within you. Maybe things that used

1437
04:20:06.079 --> 04:20:16.520
to cause you to feel anger no longer have that

1438
04:20:17.440 --> 04:20:25.440
power to control you. The way they seem to be

1439
04:20:25.559 --> 04:20:34.639
able to before, as you realize that you're the one

1440
04:20:36.639 --> 04:20:48.399
who decides what affects you, you're the one who decides

1441
04:20:51.200 --> 04:21:02.239
to feel relaxed and calm when you choose to enjoy

1442
04:21:03.799 --> 04:21:19.319
noticing these natural developments of healing, continuing to grow and

1443
04:21:19.520 --> 04:21:30.799
improve your life day by day, including of course your

1444
04:21:30.920 --> 04:21:48.319
ability to relax so much easier and sleeping. It's the

1445
04:21:48.399 --> 04:21:58.920
most natural thing in the world to you because for

1446
04:21:59.200 --> 04:22:05.399
in the sleep is something that you've done so many

1447
04:22:05.600 --> 04:22:13.399
times in your life, and you know that you were born,

1448
04:22:14.920 --> 04:22:21.520
as we all were, with the ability to fall asleep naturally.

1449
04:22:25.719 --> 04:22:37.559
We're born with that ability to just drift off into

1450
04:22:37.719 --> 04:22:50.639
a deep, healing sleep. Even when we're kids, sometimes will

1451
04:22:50.719 --> 04:22:54.920
fall asleep and we don't even want to try to

1452
04:22:55.559 --> 04:22:59.879
stay awake. Maybe it's a birthday in the morning, or

1453
04:23:00.559 --> 04:23:04.840
Christmas or holiday or something we look forward to. We

1454
04:23:04.920 --> 04:23:05.959
don't want to go to sleep.

1455
04:23:08.239 --> 04:23:13.200
But the more you want to stay awake, the more

1456
04:23:13.440 --> 04:23:21.120
we just start to drift. And the more you fight.

1457
04:23:21.319 --> 04:23:24.680
Drifting, the more you try to stop yourself and drift

1458
04:23:24.760 --> 04:23:30.559
in a safe the deeper and stronger that drifting becomes.

1459
04:23:37.520 --> 04:23:42.840
Because we're born not just with the need to relax

1460
04:23:43.000 --> 04:23:51.360
deeply and to naturally fall asleep. But it's our birthright,

1461
04:23:54.760 --> 04:24:05.120
it's part of our DNA. And sometimes, as we get

1462
04:24:05.200 --> 04:24:15.959
older in life, perhaps at times we have forgotten that

1463
04:24:16.239 --> 04:24:32.399
relaxing completely is not only a wonderfully pleasant experience, it's

1464
04:24:32.479 --> 04:24:50.239
also really easy. It's very very easy to let go,

1465
04:24:52.280 --> 04:24:53.399
because that's all it is.

1466
04:24:53.600 --> 04:24:54.079
It is just.

1467
04:24:57.600 --> 04:25:09.000
Deciding to let go. And when you press the play

1468
04:25:09.120 --> 04:25:19.360
button on my recordings, you have given permission for my

1469
04:25:19.639 --> 04:25:27.719
voice to relax you. When you press that play button,

1470
04:25:28.760 --> 04:25:37.159
you have given me permission for my words to effect

1471
04:25:39.680 --> 04:25:51.479
you in a positive, only a positive way, opening up

1472
04:25:56.719 --> 04:26:14.920
your mind too useful and healing suggestions that can have

1473
04:26:19.479 --> 04:26:26.920
such an amazing effect on how you feel right now,

1474
04:26:31.680 --> 04:26:41.520
as well as those changes that continue long after the

1475
04:26:41.639 --> 04:26:52.280
recording ends, those changes within you that continue to flourish

1476
04:26:53.159 --> 04:27:07.719
and grow, transforming your life in a positive, beautiful way,

1477
04:27:10.840 --> 04:27:17.879
allowing you to move forward in your life in the

1478
04:27:18.000 --> 04:27:35.239
direction that you choose for yourself. And this feeling, this

1479
04:27:35.559 --> 04:27:51.120
feeling that you can experience a safety, comfort, calmness, this

1480
04:27:51.399 --> 04:28:05.040
feels so nice. It's such a healthy place to be,

1481
04:28:12.959 --> 04:28:26.719
and that positivity grows within you each and every day.

1482
04:28:29.799 --> 04:28:39.559
Moving forward, you're going to find that you're more relaxed

1483
04:28:41.959 --> 04:28:54.280
physically and in your mind is more relaxed. And it's

1484
04:28:54.360 --> 04:28:59.840
not that you're thinking slower, it's just that your mind

1485
04:29:00.040 --> 04:29:11.840
would be less clocked up with unnecessary negativity because from

1486
04:29:11.959 --> 04:29:22.239
now on, your mind rejects negativity. From now on, you're

1487
04:29:22.319 --> 04:29:33.360
going to start noticing when negativity arises. You can just

1488
04:29:33.479 --> 04:29:47.879
say stop, stop, and that negativity will turn around and

1489
04:29:48.200 --> 04:30:15.440
leave you alone. Stop and that negativity would disappear. And

1490
04:30:15.600 --> 04:30:23.440
as you notice that you feel way more relaxed than

1491
04:30:23.520 --> 04:30:39.120
you probably expected, you can now congratulate yourself because you're

1492
04:30:39.600 --> 04:30:45.639
the person that has done this. You are the one

1493
04:30:46.200 --> 04:30:51.120
that has opened your mind up to the simple facts,

1494
04:30:54.319 --> 04:30:58.879
and you can feel more relaxed in your body.

1495
04:30:59.239 --> 04:30:59.959
And in your mind.

1496
04:31:00.000 --> 04:31:11.920
And you've opened your mind up to the birthright of

1497
04:31:12.079 --> 04:31:20.440
being able to just fall asleep easily when you choose.

1498
04:31:29.159 --> 04:31:36.280
And that's a nice feeling, don't you think feels nice?

1499
04:31:36.399 --> 04:31:46.399
Doesn't it? To feel calm, all that healing energy spreading

1500
04:31:46.559 --> 04:31:57.040
through your body in your mind, to spend time in

1501
04:31:59.040 --> 04:32:14.959
a special place where negativity can no longer enter. Negativity

1502
04:32:15.159 --> 04:32:24.120
is banned. It's bad, it's not allowed. Intrigue doesn't doesn't

1503
04:32:24.200 --> 04:32:32.639
this doesn't deserve to be here, doesn't belong here. Negativity

1504
04:32:32.879 --> 04:32:47.040
has no place in your life, which makes room for

1505
04:32:47.360 --> 04:32:55.319
more comfort, more healing, more relaxation.

1506
04:32:59.600 --> 04:33:01.200
Mm hm, more peace.

1507
04:33:18.040 --> 04:33:19.319
Feels nice, doesn't it?

1508
04:33:21.200 --> 04:33:25.400
Just let go.

1509
04:33:27.279 --> 04:33:47.200
M everything. I'm gonna count down now from twenty down

1510
04:33:47.279 --> 04:33:53.520
to one. He can continue to relax.

1511
04:33:55.680 --> 04:33:57.840
If you choose, you can.

1512
04:34:00.759 --> 04:34:15.959
Drea to sleep that renumber. Hear me say, you can

1513
04:34:16.159 --> 04:34:23.439
fill twice as relaxed, or if you choose, you can

1514
04:34:23.599 --> 04:35:14.720
fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen,

1515
04:35:22.200 --> 04:36:38.840
fifteen fourteen, toteen to weve left ten nine eight seven six.

1516
04:36:46.959 --> 04:36:54.560
Five war.

1517
04:37:08.080 --> 04:37:32.840
Yeah, this is your time to just take a break,

1518
04:37:37.520 --> 04:37:48.520
your time to relax, to allow your mind to slow down,

1519
04:37:57.240 --> 04:38:11.279
to give yourself permission to take a break from everything.

1520
04:38:16.000 --> 04:38:20.479
And you you're the only person that can make that decision.

1521
04:38:23.360 --> 04:38:24.560
You're the only person that.

1522
04:38:24.680 --> 04:38:26.360
Can actually tell your mind.

1523
04:38:30.919 --> 04:38:45.639
To just relax, to just take some time.

1524
04:38:47.360 --> 04:38:59.159
Off so that you can focus on your body, getting

1525
04:38:59.520 --> 04:39:02.720
in down weird, how you feel.

1526
04:39:04.159 --> 04:39:19.759
Physically and in the process of this body scan where

1527
04:39:19.880 --> 04:39:30.759
you focus on different parts of your body, those parts

1528
04:39:31.119 --> 04:39:37.560
that you focus on and observe. Even though you're not

1529
04:39:38.880 --> 04:39:46.360
purposely requesting for those parts of your body to relax,

1530
04:39:48.599 --> 04:39:54.959
it's kind of expected. You expect when you listen to

1531
04:39:55.119 --> 04:40:07.799
my voice to feel more relaxed naturally, because when you're

1532
04:40:07.880 --> 04:40:18.040
listening to me, your attention is focused on my words,

1533
04:40:23.040 --> 04:40:33.959
and as my words guide you to focus on those

1534
04:40:34.159 --> 04:40:52.240
parts of your body, your focus increases, which actually calms

1535
04:40:52.439 --> 04:41:12.560
your mind. And when you wind calms down, the body relaxes.

1536
04:41:20.040 --> 04:41:21.400
And when your buddy.

1537
04:41:24.759 --> 04:41:32.080
Calms down, your mind.

1538
04:41:33.799 --> 04:41:44.759
Relaxes, and he who has not.

1539
04:41:45.040 --> 04:41:54.840
Really started to focus on your body, you can already

1540
04:41:56.560 --> 04:42:10.000
feel that healing energy spreading through your body, pushing out

1541
04:42:13.520 --> 04:42:20.840
stress at tension, heathing.

1542
04:42:22.439 --> 04:42:26.880
All the parts of your body, bleeding, your.

1543
04:42:26.959 --> 04:42:34.840
Skin, your bones, your blood, all of your walkings inside

1544
04:42:34.880 --> 04:42:40.279
your body, all of the muscles, all of the fact.

1545
04:42:42.000 --> 04:42:46.400
Of everything, every hair on.

1546
04:42:46.520 --> 04:42:59.880
Your body is filled with that healing energy. And when

1547
04:42:59.880 --> 04:43:20.319
your brain feels a bad, heating energy, feeding of comforts, relaxation.

1548
04:43:23.360 --> 04:43:34.159
Increases, deeply increases.

1549
04:43:39.799 --> 04:43:53.959
In a way your mind stumps to fill, perhaps feak

1550
04:43:54.240 --> 04:43:55.479
to rousing.

1551
04:44:00.279 --> 04:44:20.159
Because it's not needed. It may start drift if that's

1552
04:44:20.400 --> 04:44:28.840
what's needed. So you're listening to this and what you

1553
04:44:29.080 --> 04:44:31.520
need is deeply naxation.

1554
04:44:31.759 --> 04:44:32.560
That's what you get.

1555
04:44:34.759 --> 04:44:36.240
If what you need is.

1556
04:44:37.959 --> 04:44:48.279
To fall asleep naturally easily, your mind drifts. That's also

1557
04:44:49.759 --> 04:45:02.680
for whatever, because why I say that play button on

1558
04:45:02.840 --> 04:45:09.799
the podcast and listening to me, I give permission your

1559
04:45:09.880 --> 04:45:20.880
body and your mind. In fact, you give the command

1560
04:45:22.360 --> 04:45:33.279
to your body in your mind to relax deeply and

1561
04:45:33.439 --> 04:45:39.439
to drift off to sleep if that's what you want.

1562
04:45:42.680 --> 04:45:43.040
Or need.

1563
04:45:50.759 --> 04:45:56.400
And as I focus on the different parts of your body,

1564
04:46:01.400 --> 04:46:10.200
you may start to just drift and then you come

1565
04:46:10.279 --> 04:46:15.759
back again. Do you hear me talking focus in on

1566
04:46:15.880 --> 04:46:26.759
a different part of your body, you may I just

1567
04:46:27.119 --> 04:46:28.240
start drifting.

1568
04:46:31.040 --> 04:46:33.479
Do you don't realize you're drifting.

1569
04:46:34.880 --> 04:46:41.720
Until you stop drifting to alert again to my voice

1570
04:46:43.159 --> 04:46:49.040
focusing what a different part of your body starts to

1571
04:46:49.200 --> 04:46:59.680
relax in different because I drifting. It's basically you are

1572
04:47:02.360 --> 04:47:11.240
in the sleep side. And the more you do it,

1573
04:47:12.159 --> 04:47:13.439
the long you do it.

1574
04:47:15.479 --> 04:47:16.360
Long you do it.

1575
04:47:19.680 --> 04:47:31.759
Eventually that drifting continuous into sleep, and that's the last

1576
04:47:31.880 --> 04:47:32.959
you remember.

1577
04:47:34.599 --> 04:47:35.720
Until you wake up.

1578
04:47:40.080 --> 04:47:42.840
In your own time when you.

1579
04:47:43.080 --> 04:47:46.159
Experienced the my amount of sleep.

1580
04:47:46.720 --> 04:47:51.880
Do you do when you do.

1581
04:47:53.759 --> 04:47:54.400
And did do?

1582
04:47:54.880 --> 04:47:55.159
All?

1583
04:47:55.240 --> 04:48:05.400
To sleep? Its true pleasant so relaxing.

1584
04:48:07.799 --> 04:48:10.400
So deep, ye.

1585
04:48:12.880 --> 04:48:13.240
Sleep.

1586
04:48:23.799 --> 04:48:25.240
It was so nice.

1587
04:48:27.159 --> 04:48:37.759
To relax into one body in mind. You feel that

1588
04:48:39.080 --> 04:48:53.639
he may spreading through relaxing so deeply, relax so.

1589
04:48:55.799 --> 04:48:56.919
So deep.

1590
04:49:06.000 --> 04:49:08.159
You start to focus.

1591
04:49:09.880 --> 04:49:32.720
You eyes now to you cure. Now you make.

1592
04:49:40.119 --> 04:49:41.080
Assure this.

1593
04:50:05.000 --> 04:51:43.520
Yes by you like sid world.

1594
04:51:46.360 --> 04:52:01.439
Now let's wake this again, this time on your forehead.

1595
04:52:07.959 --> 04:52:17.840
Now on your mouth, lips, good time, hold of your mouth.

1596
04:52:30.080 --> 04:52:32.479
What you said on your.

1597
04:52:32.479 --> 04:52:44.880
Fingers maybe when you think it's good speaking, focus on

1598
04:52:45.119 --> 04:52:59.439
each one in the future, but hands even bat to

1599
04:52:59.599 --> 04:53:01.319
focus a bat in your hands.

1600
04:53:02.240 --> 04:53:07.080
Now you know, I see it's just not worth.

1601
04:53:12.159 --> 04:53:23.439
The should my hands start dans to say it just

1602
04:53:23.680 --> 04:53:37.639
makes stick out Now what you see it means just

1603
04:53:38.000 --> 04:53:38.680
smokes s.

1604
04:53:40.119 --> 04:53:41.720
He means well.

1605
04:53:58.159 --> 04:54:00.040
Now that se mm hm.

1606
04:54:00.200 --> 04:54:19.680
Opens foss top sevens.

1607
04:55:04.560 --> 04:55:42.080
What do you think it's uncus.

1608
04:55:55.400 --> 04:55:58.319
Schools and stations.

1609
04:55:59.200 --> 04:57:06.959
Include it's change.

1610
04:58:03.119 --> 04:58:04.360
You just think.

1611
04:58:14.720 --> 04:58:37.080
You what.

1612
04:59:03.319 --> 04:59:13.400
Let's talk, Let's.

1613
04:59:22.400 --> 04:59:45.119
Let y, let's walking

1614
04:59:54.000 --> 04:59:54.040
To