April 28, 2025

(no music) (5 hours) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025

(no music) (5 hours) Pain Dissociation | Let me bore your pain away #30 | Jason Newland | 28th April 2025
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Hello, and welcome to Let Me Boil Your Pain Away.

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My name's Jason Newland.

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My websitejasone dot com.

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It's a really groovy place to go to. All my

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recordings are on there and you really should visit. It's

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a lovely place to holiday.

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Oh if.

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Please only listen when you can safety close your eyes.

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What else? If you've got any questions for Q and

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a Friday, there's a form that you can fill in

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on my website. And I do have a Facebook group

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called Jason Newlands Boring Group which you can join. There's

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a link to that on my website as well. And lastly,

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my YouTube channel is at Jason.

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Land. I forgot what it was for a second.

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So yeah, all my latest recordings I also upload to

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YouTube and all the podcast episodes so you can listen

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to them there as well.

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That is everything I think.

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Uh yeah, sofing so today today to day, I hope

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everyone's well. As I said, this is the let Me

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Boil Your Pain Away. These recordings, it's just me talking.

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I usually focus on a specific, specific kind of thing

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and I go from there. Just it depends, all depends,

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so what I do. I do quite a bit of

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research for these recordings. When I say quite a bitter,

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I do a little bit.

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Try and look.

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Through some of the research papers and the books and

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stuff that have been written over the years, and also,

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you know, try and include some up to dates information

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as well as me just chatting and discussing some kind

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of techniques that you could use if you wanted to,

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or you can just sow now. So I also need

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to just add this is not replacement for therapy or

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medical advice. Only listen to this recording when you know

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the cause of the chronic pain and you have permission

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from your doctor.

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Oki doki.

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Basically just me chatting, just me chatting, and if it helps, great,

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you know.

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And I think it's a little bit like they.

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Let Me Boy to sleep. Whi's very similar to let

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Me Boy to Sleep in a sense of me just

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waffling on a little bit more focused on this one,

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on this one, a little bit more focused because I

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do try and keep bringing it back to the subject. However,

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I think that over time, as with the let Me

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Boy to sleeps, you get used to my voice and

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you kind of get used to feeling a certain way,

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feeling relaxed, feeling calm, feeling comfortable, your mind slows down,

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your body relaxes, there's a sense of peacefulness that can

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come over you. And you may also find that your

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mind drifts, So you know, it's these are kind of

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things that would be natural. It's probably no different from

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really in the same way kind of if you listen

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to a favorite piece of music, it brings back maybe

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the feelings that you have about that particular bit of music.

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So I'll give you an example of my own. Are

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totally clips of the Heart? Or down under?

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Do you come from a landown under that one?

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Or Africa? Okay, that wasn't a very good example of

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that one, but Toto could have been or whatever would

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a man a man Africa that one? So those songs

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give me a sense of I get a sense of

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well being when I hear those songs because they remind

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me of you know, that period when I've I really

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first got into music the early eighties. That's when I

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liked music before that, but I kind of really got

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into music like late seventies, early eighties. With the late seventies,

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I was kind of, I suppose following my brother's leads

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in a way, you know, I was kind of into

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what they were into trying to copy them maybe, But

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in the eighties I went in my own direction because

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I liked stuff that they didn't necessarily like because different

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age groups.

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So I was the.

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Only one in my family that loved Shaking Stevens. Absolutely

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loved he was the king. But no one else in

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the family loved him. They all knew that I loved him,

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and they accepted that, but no one else. I'm not

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saying they didn't like him, but no one was the

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kind of fan that I was.

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In fact, in fact.

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I should have gone to see him in concert. That's

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what a big fan I was. But I never never

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even thought about it. I don't know if I'd want

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to have gone to a big place with lots of people,

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lots of people. So what I did this is I

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did this, I think a couple of days ago. I

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went on to chat GPTO, which is my little assistant,

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my little study assistant. I just asked, please list all

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books that discuss chronic pain relief in detail. So I

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went through a few books and I said, can you

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put now listen them all together? So they did so

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the core books. So what I did, then, let's dive

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into book one, which is Hypnosis for Chronic Pain Management

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Therapist Guide by Mark P. Jensen, published twenty eleven Oxford

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University Press.

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So, Mark P.

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Jensen, Hypnosis for Chronic Pain Management Therapist Guide. I think

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I've got that book on my bookshelf as well, anyway,

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because I've got pretty much all books. I haven't got

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all chronic pain books, but I think I've got all

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the hypnosis books for chronic pain that have got like

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hypnosis and chronic pain in the title. I've got most

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of those, I think, if not all of them. So

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apparently he says here this is the most probably the

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most important textbook specifically dedicated to using hypnosis for chronic pain. Now,

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the good thing about I'm not like pumping myself up.

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That's weird, but you know, I can see something and

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now I kind of know what it means, and I

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can explain it without having it explained to me from

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the book. So the science and principles overview chronic pain

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psychological psychological aspects or physiological hypnosis basics. So what I

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was interested is summer things that they're talking about. So

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the key stuff that they're focusing on for me is

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techniques pain dissociation, altered sensory experience time distortion. So I've

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talked about time distortion as well, which would be in

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the past. It's kind of shrinking painful episodes into smaller timeframes.

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And this is ideal if you're not driving or you're

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not doing something that needs your attention, because ultimately you would.

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Not go to sleep, but.

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It kind of wouldn't really necessarily be aware of the

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time when the discomfort was there, and then you'd kind

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of become more alert at the end of it when

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it's kind of gone. In a sense time distortion. I mean,

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in the same as you know, when we go to sleep,

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we wake up. There's no really any way of knowing

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how many.

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Hours were being in bed.

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You can guess by how light it is outside, or

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if you've got a clock next to you, by somebody

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guesses it, if you've got a clock.

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Next to your bed, but you can't.

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You know. Sometimes I don't know about you, but I'll

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wake up for a bladder empty in session and it

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might feel like I've only been in bed for a

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little while, and maybe I might have been in bed

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for three or four hours. Other times I might think, oh,

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it's got to be at least five in the morning

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and it's only I've only been in bed for an hour,

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so it's you know, it just changes. It's hard to

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really I guess that is time distortion in a way,

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so pain blocking imagery. So I did something like this

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the other day as well, using things like shields, filters, clouds, lights,

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et cetera. I was tall about having a cast, like

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having a cast which protects that part of body, and

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I was talking about here's something I used to do,

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not for chronic pain necessarily, but definitely for my own

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safety as far as I suppose.

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Germs.

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I know it's going to sound a bit weird, but

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in the past, when I've been sitting on a bus,

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I do a few different things when I'm sitting on

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the bus. Nothing illegal, I'm talking about in my mind,

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and I would imagine that I was surrounded by a bubble,

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like a protective bubble, so that if there's anyone around

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that was coffeeing or sneezing or breathing, most of them

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were breathing, but just to keep their germs away from me.

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And this is long before any kind of international incident

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that led to people wearing masks. I mean, this is

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like ten fifteen years ago, and it just eased my attension,

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caused me to feel more relaxed by imagining that that

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barrier was there and it wasn't just a barrier from

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germs and stuff. In my mind, it was also a

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barrier from negativity. But then I realized I kind of

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added to it, and I started sending healing energy to

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other people, imagined it raining down on them like sprinklers,

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like a smoke alarm sprinkler thing, because I realized I

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was focusing too much on me and realizing that actually

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by sending out healing to them would be more beneficial

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to me than trying to keep them out. And sometimes

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I actually imagined that I all had bubbles around them,

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each being protected but at the same time filling up

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with healing energy. Now I realize it sounds a bit wacky, maybe,

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and it's just it's imagination, that's all, but I found

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it helped I did. So you've got empowerment where you

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think about things that help you to feel more in control.

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I guess being reminded that you have a lot more

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control over how you feel that maybe you realized before.

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And if you listen to this and you're an adult,

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you'll know this anyway, there's more control and now over

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maybe how you react, how you feel then you maybe

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did when you was little, when you was a young kid.

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Then there's muscles, uh whatever, Look, what's the other thing

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that's weird? I've just clicked on the wrong page. What

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other things that we got here? I was all right

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until a second ago. Now it's just all gone, it's

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all disappeared.

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In her.

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Really, it's very okay. So post hypnotic cues teaching a

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brain to automatically dial down pain. So I've done recordings

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on that.

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It's it's something.

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A lot of that is to do with expectation, and

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expectation can be very powerfully affected by previous memories and

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previous physical feelings. So by listening to this recording, let's say,

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for example, you feel more relaxed. That's the very least

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really that I would hope that you'd benefit from, is

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you'd feel more relaxed, feel calmer, Your mind would be

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a bit slower, and maybe your body feel more peaceful,

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and you may have a sense of well being, maybe

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more of a sense of positivity even which is quite nice.

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But then the next time you listen to my recording,

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whether it's a new one, whether it's the old one,

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whether it's one from ten years ago or one from

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you know, a new one that I do, or even

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a different kind of podcast. You'll almost be expecting to

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feel relaxed. And when you hear my voice, there's that

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maybe that expectation, and when you do hear my voice,

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you'll feel calmer and your mind will slow down, maybe

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you'll drift. Maybe your mind will drift and absorb the

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just absorb anything that is useful for you that I say,

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because I'm going to be saying a lot of things,

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and some of us is going to be a bit pointless,

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but some of it might really be useful and that

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can just be absorbed into your mind and potentially shape

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the way that you feel about your body and your

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physical sensations in a more positive way moving into the

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future as well as now. So other things strengths of

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some of these things. So you've got highly evidence based

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and so these techniques are evidence based and not just

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made up random stuff. I do make up a lot

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of random stuff as well, But I like that.

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I like that idea.

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Of trying things out because it's never ending. You're we're

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never going to run out of ideas. And that's why

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I've spent nineteen years doing this stuff, is because I

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never run out of ideas. There's always something new that

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I can try. Doesn't mean it's going to be perfect,

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but it might be really good. It might be useful,

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and i'd that's the bottle. That's the name of the day. Useful.

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Does it help A relaxation equals chronic pain relief? You

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know that's just again that's based in science, not an opinion.

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So when you relax, your focus changes in the same

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way as when you listen to me. Your focus changes,

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and it would do regardless of where you were, what

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you were doing, how you were feeling before, who you're with.

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You know, even if you was at a birthday part

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you decided to go and sit in the guarden and

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00:19:03.039 --> 00:19:06.680
listen to this, You're going to feel very different to

243
00:19:06.759 --> 00:19:11.759
how you felt when you was at the party. You're

244
00:19:11.759 --> 00:19:16.599
not going to notice necessarily the other people as much

245
00:19:16.599 --> 00:19:19.519
as you used to when you were there, even though

246
00:19:19.519 --> 00:19:23.319
it might be the same volume level of the people

247
00:19:23.640 --> 00:19:28.920
of the party of music maybe, but as you listen

248
00:19:29.039 --> 00:19:34.519
to my voice, you would go more inward, more focused

249
00:19:34.559 --> 00:19:42.799
on how you feel calmer and more relaxed and peaceful.

250
00:19:47.279 --> 00:19:51.440
Everything I do, I try and make practical and user friendly,

251
00:19:54.319 --> 00:19:57.839
and the exercises, whether they're my exercises or ones that

252
00:19:57.880 --> 00:20:02.119
are just copied. Don't really take credit for anything that

253
00:20:02.200 --> 00:20:06.000
I say, because I don't know how much of it

254
00:20:06.079 --> 00:20:10.519
is unique and how much of it is just stuff

255
00:20:10.559 --> 00:20:13.880
that I've remembered from books I've read or lectures I've

256
00:20:13.880 --> 00:20:19.240
listened to, or whatever. But hopefully it's useful. If it

257
00:20:19.279 --> 00:20:21.559
does come from somewhere that I know, I do try

258
00:20:21.599 --> 00:20:24.640
and give the source, and like today, I'm given a

259
00:20:24.680 --> 00:20:30.079
source from this book. But even if I go through

260
00:20:31.039 --> 00:20:34.799
a technique, because I don't go through any of these techniques,

261
00:20:34.839 --> 00:20:37.559
probably without even looking at the book, just with an

262
00:20:37.599 --> 00:20:44.880
outline of it, but I will probably do it differently.

263
00:20:45.799 --> 00:20:50.200
I'll add my own little spin, which means I might

264
00:20:50.240 --> 00:20:56.039
not be doing it properly, but hey, customizable. I think

265
00:20:56.279 --> 00:20:59.799
the point is you can use these in a way

266
00:21:00.039 --> 00:21:06.240
each that suits you because you don't have to do anything.

267
00:21:06.359 --> 00:21:09.400
You don't have to listen to this. It's not compulsory,

268
00:21:10.559 --> 00:21:15.000
so the fact do you remember the actually you're choosing

269
00:21:16.000 --> 00:21:20.079
to spend your time, and time is very valuable. You're

270
00:21:20.440 --> 00:21:27.039
choosing to spend your time listening to my squeaky voice.

271
00:21:28.039 --> 00:21:32.599
It can give you a little bit of comfort, a

272
00:21:32.599 --> 00:21:36.720
little bit of relief. You know that this is your

273
00:21:36.839 --> 00:21:43.079
choice to listen, and you're choosing to listen because you're

274
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expecting to feel more comfort, more peace, and that's useful.

275
00:21:55.799 --> 00:22:00.359
So and it's that the potential weaknesses of listening to this.

276
00:22:00.880 --> 00:22:06.839
I'm not taking on a role as a therapist, and

277
00:22:06.880 --> 00:22:09.039
it's not the same as a one on one session.

278
00:22:09.039 --> 00:22:12.839
If he was in a room with someone going through

279
00:22:12.920 --> 00:22:16.559
this stuff, it'd be different. I mean, this might be better

280
00:22:16.480 --> 00:22:18.640
than that. I don't know. It depends on what.

281
00:22:20.400 --> 00:22:21.039
It shouldn't be.

282
00:22:21.119 --> 00:22:22.599
It should be better if you're in a room with

283
00:22:22.680 --> 00:22:28.160
a therapist. But this you're probably not going to get.

284
00:22:28.839 --> 00:22:32.519
It's not going to be the same. You won't be

285
00:22:32.559 --> 00:22:35.839
sitting in a room with a therapist just rambling on

286
00:22:35.880 --> 00:22:39.000
like this because that's this isn't professional. This is not

287
00:22:39.039 --> 00:22:40.160
a professional way to do it.

288
00:22:41.559 --> 00:22:42.079
This is.

289
00:22:43.519 --> 00:22:50.200
Relatively unfocused in a sense of I'm not asking you

290
00:22:50.279 --> 00:22:55.759
to do anything. I'm not trying to control your thoughts

291
00:22:56.359 --> 00:22:59.559
or manipulate you, even in a positive way. I mean

292
00:23:00.160 --> 00:23:01.079
not trying to get.

293
00:23:00.880 --> 00:23:02.400
You to focus on this.

294
00:23:02.799 --> 00:23:07.400
Now do this now, one, two, three, four. And even

295
00:23:07.440 --> 00:23:14.200
if I do read out you know an exercise, you

296
00:23:14.240 --> 00:23:16.000
can do it or not do it. I might go

297
00:23:16.079 --> 00:23:17.480
through it and I'm going to do this and I'll

298
00:23:17.519 --> 00:23:20.200
do it. Do it or not, it's up to you.

299
00:23:21.599 --> 00:23:32.759
But it's just me going through some things. So the

300
00:23:32.799 --> 00:23:35.920
pain disassociation technique, that's the one I'm going to focus

301
00:23:35.960 --> 00:23:36.440
on today.

302
00:23:38.039 --> 00:23:38.920
From that book.

303
00:23:39.799 --> 00:23:43.000
Now it's not from that, but I mean it is

304
00:23:43.039 --> 00:23:47.240
from that book, but it's not. It's not an original idea.

305
00:23:47.559 --> 00:23:56.359
Is something that's been around for probably centuries, but it's

306
00:23:57.119 --> 00:24:04.480
it's a very powerful and dissociation can be it can

307
00:24:04.519 --> 00:24:09.240
be really easy for some reason for children, really really

308
00:24:09.279 --> 00:24:16.160
young people have a tendency to dissociate a lot easier,

309
00:24:16.640 --> 00:24:21.359
and imagination to imagine things that you know, it can

310
00:24:21.400 --> 00:24:23.799
be a little bit easier for really really young kids.

311
00:24:25.720 --> 00:24:28.640
So hypnosis, for example, I'm not I'm not going to

312
00:24:28.680 --> 00:24:34.839
I'm not doing hypnosis here, but hypnosis really could be useful.

313
00:24:34.920 --> 00:24:37.839
So if you're if you've got a child that needs

314
00:24:38.119 --> 00:24:42.920
that could do with use help with hypnosis and stuff,

315
00:24:43.720 --> 00:24:50.519
then seek out a professional hypnotist or hypnotherapist and maybe

316
00:24:50.759 --> 00:24:54.240
or if you've got a clinical psychologist that does hypnosis,

317
00:24:55.400 --> 00:24:57.799
and I'm pretty certain there's a young child, you can

318
00:24:57.839 --> 00:25:04.000
sit in a room with them as well, and it

319
00:25:04.039 --> 00:25:08.799
could be something really useful. I mean, this isn't aimed

320
00:25:08.960 --> 00:25:11.559
at I mean it's it's aimed at anyone that wants

321
00:25:11.599 --> 00:25:14.799
to listen to it. It's not aimed at children, it's

322
00:25:14.839 --> 00:25:16.920
not aimed at adults. It's just aimed at whoever wants

323
00:25:16.960 --> 00:25:23.240
to listen. Generally at adults, to be fair, but whoever.

324
00:25:23.640 --> 00:25:25.279
I don't know if little kids would want to be

325
00:25:25.279 --> 00:25:29.519
listening to this. I can't imagine anyone would want to

326
00:25:29.519 --> 00:25:33.160
be listening to this really in a way. But oh

327
00:25:33.240 --> 00:25:43.119
the positivity, so pained association. It makes sense, really, doesn't it.

328
00:25:44.920 --> 00:25:48.599
So you're focusing there's different ways of doing it. You

329
00:25:48.640 --> 00:25:52.240
can focus on something else, you know, when you're watching

330
00:25:52.279 --> 00:25:58.480
a movie, you're listening to a song, you're having a

331
00:25:58.519 --> 00:26:06.559
conversation with somebody, maybe you're traveling in a car, and.

332
00:26:07.400 --> 00:26:08.400
It's not so much.

333
00:26:08.559 --> 00:26:17.079
Dissociation from what you're doing, it's you're focusing on something else.

334
00:26:17.759 --> 00:26:19.799
So instead of focusing on that part of your body

335
00:26:20.200 --> 00:26:24.240
that you may have been focusing on before, You're now

336
00:26:24.279 --> 00:26:31.640
focusing on an outside external stimuli or stimulus. So right

337
00:26:31.680 --> 00:26:36.519
now it's my voice and you might be thinking his

338
00:26:36.720 --> 00:26:41.559
voice is so squeaky. Why is it so squeaky? He's

339
00:26:41.720 --> 00:26:47.960
like like a little squeaky dog's toy. What's going on?

340
00:26:49.160 --> 00:26:50.400
He can't be human?

341
00:26:51.759 --> 00:26:55.160
And yeah, I am kind of I'm kind of an alien,

342
00:26:55.720 --> 00:26:57.920
but you know, I don't know.

343
00:26:58.240 --> 00:26:58.720
I'm waiting.

344
00:26:58.680 --> 00:27:00.640
I'm waiting for the more of a ship to come

345
00:27:00.759 --> 00:27:01.440
back and get me.

346
00:27:02.480 --> 00:27:03.119
Hasn't yet.

347
00:27:05.119 --> 00:27:10.680
So you've got different ways. I mean, you can move

348
00:27:11.599 --> 00:27:17.839
that physical feeling mentally and imaginatively so it no longer

349
00:27:17.920 --> 00:27:22.880
dominates your consciousness. And that's one of those things is

350
00:27:22.920 --> 00:27:27.039
we get more of what we think about. Whatever you

351
00:27:27.119 --> 00:27:29.759
focus on is what you're going to get more of.

352
00:27:32.119 --> 00:27:35.200
And it's it's just standard. We all kind of know that, really,

353
00:27:35.279 --> 00:27:35.599
don't we.

354
00:27:36.680 --> 00:27:38.160
You know, if you're gonna if you.

355
00:27:40.480 --> 00:27:44.799
If you focus on your right knee or if you,

356
00:27:45.240 --> 00:27:48.440
let's say you, it could be anything kind of like

357
00:27:51.799 --> 00:27:57.640
sometimes Vinnie does a big old fart because I'm focusing

358
00:27:57.680 --> 00:28:01.599
on it. It's all I can smell. That might not

359
00:28:01.640 --> 00:28:06.960
be a good example, but there's this car I'm locally

360
00:28:07.000 --> 00:28:09.720
where I live, and they parked on the pavement. It's

361
00:28:09.759 --> 00:28:12.079
a big car and you can't literally have to walk

362
00:28:12.079 --> 00:28:14.200
in the road to get around it.

363
00:28:14.200 --> 00:28:16.200
It's bugged me a little bit, it has. It's bugged me.

364
00:28:16.359 --> 00:28:16.960
It's bugged me.

365
00:28:17.720 --> 00:28:19.839
And there's a couple of people in wheelchairs that can't

366
00:28:19.880 --> 00:28:29.119
get past. And I probably wouldn't even notice it. I

367
00:28:29.240 --> 00:28:32.039
might be like, oh, but I got talking to this

368
00:28:32.599 --> 00:28:35.519
man in a wheelchair and he said he had problems

369
00:28:35.559 --> 00:28:37.319
with someone that was parked on the pavement and he

370
00:28:37.319 --> 00:28:40.359
couldn't get passed. And I don't think it was even

371
00:28:40.400 --> 00:28:42.839
his car, but it kind of a connected the two together,

372
00:28:42.960 --> 00:28:48.720
and whenever I go past it, I've been having this

373
00:28:49.359 --> 00:28:50.319
negative feeling.

374
00:28:54.480 --> 00:28:55.759
But today I thought, you know.

375
00:28:55.759 --> 00:29:02.799
What, what's the point in that? There's nothing I can

376
00:29:02.839 --> 00:29:08.039
do about it. There is nothing because the law doesn't

377
00:29:08.039 --> 00:29:11.160
prevent them from doing it. It's against the law to

378
00:29:11.200 --> 00:29:15.440
park on the pavement, but there's no fine, there's no

379
00:29:15.519 --> 00:29:18.880
there's no there's nothing for it. It's like profer against

380
00:29:18.920 --> 00:29:21.599
the law in London and you will get towed away

381
00:29:21.799 --> 00:29:26.039
or whatever. But outside of London generally, it's just one

382
00:29:26.079 --> 00:29:28.920
of those laws that the police don't do anything about

383
00:29:30.000 --> 00:29:33.119
you're not allowed to, but do what you want. Is

384
00:29:33.119 --> 00:29:36.119
that's kind of the attitude.

385
00:29:36.920 --> 00:29:39.720
So I just let it go.

386
00:29:39.799 --> 00:29:42.839
I don't focus on it anymore. I'll focus on something else.

387
00:29:45.200 --> 00:29:49.599
I'm focused on it now, though, aren't they. But but

388
00:29:49.759 --> 00:29:54.000
sometimes focusing on that. When I'm focusing on that car,

389
00:29:54.160 --> 00:29:57.359
I'm not thinking about my lower back where my arthritis is.

390
00:29:58.559 --> 00:30:00.440
It's weird, but I don't want to re placed that

391
00:30:00.599 --> 00:30:04.440
with something that's also negative, or that might have a

392
00:30:04.480 --> 00:30:10.319
negative kind of feeling or an unpleasurable feeling. Rather, there's

393
00:30:10.359 --> 00:30:13.960
nothing negative about my back. It's just that is It's

394
00:30:14.079 --> 00:30:17.960
just a physical thing. It's not negative or positive. It's

395
00:30:18.079 --> 00:30:23.480
just it is what it is. Something to deal with,

396
00:30:23.640 --> 00:30:31.680
isn't it. And there's so many ways of dissociation the

397
00:30:31.839 --> 00:30:35.400
move in the pain. That's something I find interesting because

398
00:30:36.839 --> 00:30:41.160
I learned some of this years ago. I'm talking b

399
00:30:42.440 --> 00:30:46.839
when I first got into hypnosis and NLP two thousand

400
00:30:46.960 --> 00:30:51.279
and no. Nineteen ninety eight, sorry, nineteen ninety eight. I

401
00:30:51.319 --> 00:30:54.920
think it's around ninety nine that I learned this technique,

402
00:30:54.960 --> 00:31:01.440
and it was it was about moving the physical discomfort

403
00:31:01.839 --> 00:31:05.079
or that physical feeling. It's called it feeling because it

404
00:31:05.119 --> 00:31:08.960
may have changed anyway, the physical feeling from the part

405
00:31:09.000 --> 00:31:11.880
of the body is currently at to a different part

406
00:31:11.880 --> 00:31:15.200
of the body. And this is based on I'm pretty

407
00:31:15.200 --> 00:31:17.519
sure it's Milton nature Erickson, but it might have been

408
00:31:17.599 --> 00:31:24.440
another hypnotist. And they said to their client or their patient, right,

409
00:31:24.480 --> 00:31:29.680
so it's difficult, you know, it's the patient was saying,

410
00:31:29.680 --> 00:31:33.880
it's unbearable and I can't handle it. Where would you

411
00:31:33.960 --> 00:31:39.519
be able to handle it? And the patient said, what

412
00:31:39.599 --> 00:31:41.160
do you mean, weird? Would I be able to so?

413
00:31:41.279 --> 00:31:41.480
Well?

414
00:31:41.559 --> 00:31:44.839
You said, it's like it's in a lower back, which

415
00:31:46.319 --> 00:31:49.680
is causing problems like you know, walking around or whatever.

416
00:31:50.759 --> 00:31:55.000
Where would it not be a problem.

417
00:31:55.319 --> 00:31:56.160
In fact, I don't think.

418
00:31:56.279 --> 00:31:59.279
I think this patient might have said, I wish it

419
00:31:59.319 --> 00:32:01.400
was in my I wish it was in my finger.

420
00:32:04.160 --> 00:32:06.240
So he said, you prefer it to be in your finger?

421
00:32:07.119 --> 00:32:10.400
She said, yeah, I don't because it wouldn't bother me.

422
00:32:10.440 --> 00:32:13.119
Then it's like it's in my finger. So what, it's

423
00:32:13.119 --> 00:32:15.359
not going to affect my my ability, it's not going

424
00:32:15.400 --> 00:32:18.000
to affect my day. It's just going to be irritating.

425
00:32:18.440 --> 00:32:22.720
I can handle irritation, and I'll be distracted anyway from

426
00:32:22.799 --> 00:32:27.640
that by other things irritating, don't don't bother me. But

427
00:32:28.680 --> 00:32:32.200
what I've got at the moment does. So what you

428
00:32:32.240 --> 00:32:36.400
did is you got her to move that physical feeling

429
00:32:37.240 --> 00:32:42.880
from let's say a lower back, just move it into

430
00:32:42.880 --> 00:32:46.880
a finger. There's different ways. You can just imagine it

431
00:32:47.240 --> 00:32:53.759
moving out of your body and just moving into your finger,

432
00:32:56.200 --> 00:32:59.519
and you can rehearse this feeling. You can imagine different

433
00:32:59.559 --> 00:33:02.000
feeling is where you can just take a little bit

434
00:33:02.039 --> 00:33:06.720
at a time. And the weird thing about it is,

435
00:33:07.119 --> 00:33:10.920
so they say, if I focus on my right finger,

436
00:33:13.079 --> 00:33:15.839
the end of my right big finger, is it a

437
00:33:15.880 --> 00:33:18.680
big I don't want it's so big thing because the

438
00:33:18.680 --> 00:33:21.039
big thing is the middle one, isn't it first finger

439
00:33:21.079 --> 00:33:24.160
and the one next sort of fun So if I

440
00:33:24.200 --> 00:33:28.799
focus on the end of that, it's weird because as

441
00:33:28.799 --> 00:33:31.200
I focus on it, it's a little bit pulsating, just

442
00:33:31.240 --> 00:33:31.759
a little bit.

443
00:33:35.039 --> 00:33:38.559
So if I move the feeling that I'd.

444
00:33:38.359 --> 00:33:40.000
Got to move the feeling. If I focus on my

445
00:33:40.039 --> 00:33:44.240
lower back, and you know, maybe you focused on the

446
00:33:44.240 --> 00:33:47.240
part of your body that you wanted to If you

447
00:33:47.319 --> 00:33:49.079
want to do you know, it's up to you. But

448
00:33:49.240 --> 00:33:51.440
so if I focus on my back, on my lower back,

449
00:33:53.200 --> 00:33:54.400
then I focus on.

450
00:33:54.240 --> 00:34:03.279
My right finger, just knows how my right finger.

451
00:34:03.079 --> 00:34:13.039
Feels, and I'll focus back on the body part straight away.

452
00:34:13.079 --> 00:34:16.119
It's changed. It's really weird.

453
00:34:17.159 --> 00:34:17.840
It's weird.

454
00:34:17.880 --> 00:34:18.840
It's all. I don't know.

455
00:34:19.400 --> 00:34:24.920
Don't ask me why, but it's changed. It's still there's

456
00:34:24.920 --> 00:34:29.039
still something there, but it's changed. And I focus on

457
00:34:29.079 --> 00:34:35.000
my right finger again, and it's there's a different feeling

458
00:34:35.000 --> 00:34:40.840
in my right finger, but it's not it's not unpleasant.

459
00:34:41.079 --> 00:34:51.840
It's just a feeling that wasn't there before, like I

460
00:34:51.840 --> 00:34:58.480
don't know, like maybe a heaviness or tightness. Maybe it

461
00:34:58.639 --> 00:35:02.119
just just feels a a little bit different. So I

462
00:35:02.280 --> 00:35:06.039
moved back to my to the body parts. So if

463
00:35:06.039 --> 00:35:12.360
you've moved back to your body part, focus on there

464
00:35:15.639 --> 00:35:17.519
for some reason. There's not a lot to focus on.

465
00:35:20.280 --> 00:35:22.719
And I'd be understandable if it was McGrain, But this

466
00:35:22.840 --> 00:35:28.880
is me a lower back, like it hasn't shrunk. There's

467
00:35:28.960 --> 00:35:30.920
not a lot there though. It's not not a lot

468
00:35:30.960 --> 00:35:34.280
going on. So I'll go back to my finger again,

469
00:35:36.599 --> 00:35:45.360
focus on that. It doesn't feel pleasurable. I'll be honest.

470
00:35:45.639 --> 00:35:51.079
My finger doesn't. It doesn't feel it doesn't really feel horrible, eive,

471
00:35:51.119 --> 00:35:56.000
it just feels a bit different, a little bit different.

472
00:35:56.039 --> 00:36:03.039
It's I guess it's a unique perspective. It's going to

473
00:36:03.119 --> 00:36:11.159
have a different physical sensation to my lower back anyway.

474
00:36:11.840 --> 00:36:12.679
It's almost like.

475
00:36:12.679 --> 00:36:18.079
The nervous system is confused by the focusing on one

476
00:36:18.199 --> 00:36:22.639
to the other and the idea, even though I'm not

477
00:36:22.800 --> 00:36:27.719
actually trying to move it really, but the idea of

478
00:36:27.920 --> 00:36:42.599
moving it from your body to your finger. And it's

479
00:36:42.599 --> 00:36:46.320
a feeling it's almost not numbness, but a little bit

480
00:36:46.320 --> 00:36:55.199
of little bits of fizziness I suppose, kind of like

481
00:36:55.400 --> 00:36:59.280
pins and needles a little bit. And I noticed, like, obviously,

482
00:36:59.280 --> 00:37:01.360
nothing to way about it, because I'm the one that's

483
00:37:01.480 --> 00:37:06.760
caused it, an't I. So I go back to my

484
00:37:06.880 --> 00:37:12.920
back again. So you go back to your body. By

485
00:37:12.920 --> 00:37:14.880
the way, you might hear some shouting in the garden,

486
00:37:14.960 --> 00:37:19.039
but it's because it's a beautiful day and the sun

487
00:37:19.159 --> 00:37:20.320
gets the shouters out.

488
00:37:21.079 --> 00:37:27.480
The shouters. This is weird.

489
00:37:27.519 --> 00:37:30.559
I focused on the back. It's almost like it's hiding

490
00:37:30.719 --> 00:37:39.760
from me, and as I here is a weird thing.

491
00:37:39.800 --> 00:37:42.960
Every time I go back, you go back to your body,

492
00:37:43.199 --> 00:37:45.880
and it kind of seems to bounce off onto your

493
00:37:45.960 --> 00:37:49.360
finger like that focus goes straight.

494
00:37:49.039 --> 00:37:49.679
To the finger.

495
00:37:51.960 --> 00:37:56.119
It's like it's becoming harder to focus on my body

496
00:37:56.159 --> 00:38:07.199
because it keeps bouncing back to the fingers the focus. Ah,

497
00:38:07.639 --> 00:38:11.519
I'm just moving my finger around a little bit. It

498
00:38:11.679 --> 00:38:14.159
just it does feel different the end of it.

499
00:38:14.800 --> 00:38:17.800
But it's yeah, it's weird.

500
00:38:21.280 --> 00:38:31.280
That's strange. Yeah, So that's sort of something you could do,

501
00:38:32.039 --> 00:38:38.880
moving it, detaching, shifting, or even distancing the physical feeling

502
00:38:39.840 --> 00:38:46.639
from you. So you could just imagine stepping out of

503
00:38:46.639 --> 00:38:52.320
your body, just leaving your body behind and just stepping out,

504
00:38:54.039 --> 00:38:56.239
but the version of you that you step out, it's

505
00:38:56.239 --> 00:38:59.480
still your body, but you've left that one part of

506
00:38:59.480 --> 00:39:05.880
your body be behind and you just move away. I guess,

507
00:39:05.920 --> 00:39:11.559
almost like waking, kind of like astra walking the way

508
00:39:11.679 --> 00:39:14.000
kind of like you an out of body experience, but

509
00:39:14.079 --> 00:39:20.719
not really. You're just moved away from that physical feeling

510
00:39:20.840 --> 00:39:24.280
that you had before and you just move away from it,

511
00:39:27.840 --> 00:39:36.360
have some distance from it. And this can work for

512
00:39:36.440 --> 00:39:38.960
lots of different things as well, can't it. I don't

513
00:39:38.960 --> 00:39:43.480
know about you, but there's been times when sometimes just

514
00:39:43.679 --> 00:39:50.239
having some distance, some physical distance from a situation, whether

515
00:39:50.320 --> 00:39:54.159
it's a person, whether it's a relationship, whether it's a job,

516
00:39:54.719 --> 00:39:59.719
whether it's where I live, just sometimes a little bit

517
00:39:59.719 --> 00:40:03.280
of even if it's just a couple of miles just

518
00:40:03.320 --> 00:40:09.280
to walk round field, a little bit of distance can

519
00:40:09.440 --> 00:40:22.079
really be useful. Now neuroscience, because this is all based

520
00:40:22.119 --> 00:40:25.519
in I think with neuroscience. The weird thing about it

521
00:40:25.559 --> 00:40:31.239
is what's already been used for decades and maybe centuries

522
00:40:31.599 --> 00:40:39.880
has now been proven to work scientifically. It's always worked

523
00:40:40.199 --> 00:40:45.599
for those that it works for, But now neuroscience now

524
00:40:45.599 --> 00:40:47.639
it's kind of come along the last twenty years or

525
00:40:47.639 --> 00:40:58.039
whatever and can almost explain why this stuff works in

526
00:40:58.079 --> 00:41:01.920
a scientific way.

527
00:41:01.159 --> 00:41:02.559
When before.

528
00:41:03.599 --> 00:41:07.320
And I kind of still have the attitude, really, it works,

529
00:41:07.480 --> 00:41:11.679
it works, it works brilliant, But I do realize and

530
00:41:11.760 --> 00:41:15.199
I am more interested in why and how than I

531
00:41:15.360 --> 00:41:23.360
used to be, so I try to include factual information

532
00:41:23.679 --> 00:41:29.920
in these recordings around things like neuroscience and scientific studies.

533
00:41:31.760 --> 00:41:40.119
So neuroscience has shown that at tension amplifies let's say,

534
00:41:40.159 --> 00:41:47.239
focus or attention amplifies whatever physical experience you're focusing on,

535
00:41:51.519 --> 00:41:59.519
which means you get to choose what you focus on,

536
00:42:02.920 --> 00:42:13.800
and there's never only one physical feeling occurring. There's always

537
00:42:13.880 --> 00:42:17.760
more than one physical feeling happening at any one time.

538
00:42:19.000 --> 00:42:20.079
You've got a whole body.

539
00:42:21.320 --> 00:42:25.559
So with me, for example, my lower back, I've got

540
00:42:25.599 --> 00:42:28.920
my arms, got my hands, got my legs, got my back,

541
00:42:29.679 --> 00:42:33.480
the upper back rather, I've got my chest, my stomach,

542
00:42:33.880 --> 00:42:40.440
my shoulders, my face. Most of that stuff's fine so

543
00:42:40.559 --> 00:42:45.679
far as to focus on my jaw, for example. And

544
00:42:45.719 --> 00:42:47.599
it's a little bit harder to focus on my jaw

545
00:42:47.599 --> 00:42:51.800
when I'm talking, but it still does. It's still relaxes

546
00:42:52.360 --> 00:42:59.679
even when I'm talking. When I focus on it and

547
00:42:59.760 --> 00:43:05.159
the feeling, the attention amplifies the feeling. And because I

548
00:43:05.199 --> 00:43:14.440
guess I'm fairly relaxed anyway, especially when I make these recordings,

549
00:43:15.039 --> 00:43:17.679
because I don't think it would really work that well

550
00:43:17.679 --> 00:43:22.320
if I was all tense and stressed. I mean, it

551
00:43:22.320 --> 00:43:25.360
defeats the object, doesn't it. And I think that would

552
00:43:25.400 --> 00:43:33.840
come across. And I'm fairly fairly calm when I do

553
00:43:33.960 --> 00:43:43.159
these and when I talk, and personally it says like

554
00:43:43.320 --> 00:43:51.480
neuroscience shows that attention amplifies a physical experience. I would agree. However,

555
00:43:51.679 --> 00:43:59.719
I'm going to add, and however, because I'm not saying

556
00:43:59.800 --> 00:44:03.559
I'm more than neuroscientists, because obviously I don't, I know,

557
00:44:03.719 --> 00:44:05.639
but I might know some different things, but I don't know.

558
00:44:06.440 --> 00:44:11.159
I'm not an expert on anything. Apart from eating cookies.

559
00:44:11.920 --> 00:44:16.639
We're really good at eating cookies. I could win a

560
00:44:16.679 --> 00:44:20.639
gold medal at eating cookies, not.

561
00:44:20.719 --> 00:44:22.519
Quantity, but just.

562
00:44:24.039 --> 00:44:30.960
I'm just really good at eating them. So when it

563
00:44:31.000 --> 00:44:36.800
comes to meditation and something like a body scan, I've

564
00:44:36.840 --> 00:44:47.800
noticed over decades that just by focusing on the different

565
00:44:48.000 --> 00:44:57.519
parts of your body, they start to relax. So I

566
00:44:57.519 --> 00:45:04.360
think it's not just that the attention amplifies the physical sensation,

567
00:45:05.800 --> 00:45:09.960
but it's also dependent upon how or what you're thinking

568
00:45:10.719 --> 00:45:17.320
when you're focusing on that particular part of your body.

569
00:45:19.000 --> 00:45:25.320
So if it is if you're focusing on discomfort, for example,

570
00:45:26.480 --> 00:45:29.480
and that's what you're focusing on, and that's what you're

571
00:45:29.519 --> 00:45:32.960
thinking about, and that's you know, then it's going to

572
00:45:32.960 --> 00:45:35.280
get hot, it's going to get stronger, and it's going

573
00:45:35.320 --> 00:45:40.159
to amplify. But if you think about in the same

574
00:45:40.159 --> 00:45:41.800
way as if you think about a part of your

575
00:45:41.800 --> 00:45:46.119
body that feels relaxed and you're focusing on how relaxed

576
00:45:46.119 --> 00:45:52.239
it is, it's going to become more relaxed. But then

577
00:45:52.239 --> 00:45:54.639
if you think about you focus on a neutral part

578
00:45:54.639 --> 00:45:57.079
of your body. So maybe you're doing a body scan.

579
00:45:57.599 --> 00:46:01.239
I've done quite a few body scanned recordings where you're

580
00:46:01.280 --> 00:46:04.320
just listening and I'm going through the different parts of

581
00:46:04.360 --> 00:46:07.679
your body, starting at the top of your head, your

582
00:46:07.920 --> 00:46:13.840
four hair, your eyes, and I won't ask you to

583
00:46:13.920 --> 00:46:19.039
relax those parts of your body. And you might literally

584
00:46:19.039 --> 00:46:24.039
have just sat down or just laid down and only

585
00:46:24.079 --> 00:46:29.880
begun to listen to me at that point. So you're

586
00:46:29.920 --> 00:46:32.760
not bored yet, you might not be in a position

587
00:46:32.840 --> 00:46:38.360
of I might not have bored you into submission of feeling.

588
00:46:38.039 --> 00:46:39.559
Relaxed and calm.

589
00:46:41.840 --> 00:46:44.480
But by focusing on a neutral part of your body,

590
00:46:44.480 --> 00:46:46.000
a part that doesn't.

591
00:46:46.119 --> 00:46:47.480
Really it's.

592
00:46:49.079 --> 00:46:58.559
Not feeling particularly relaxed or particularly any other way, has

593
00:46:58.599 --> 00:47:03.400
a tendency of relaxing. But then when you're doing a

594
00:47:03.440 --> 00:47:10.239
body scan, you're focusing with the intent of comfort and peace,

595
00:47:14.880 --> 00:47:23.400
coming from a perspective of positivity, kindness, kindness towards yourself,

596
00:47:25.320 --> 00:47:27.480
feeling well towards yourself.

597
00:47:29.639 --> 00:47:30.800
So that has an effect.

598
00:47:31.639 --> 00:47:34.719
And the more, I don't think many people are going

599
00:47:34.760 --> 00:47:42.000
to listen to a recording, a mindfulness recording or a

600
00:47:42.039 --> 00:47:50.840
body scan recording without having a degree of expectation that

601
00:47:51.559 --> 00:47:54.639
they're going to relax, that you're going to relax all

602
00:47:54.679 --> 00:47:56.039
the different parts of your body.

603
00:47:57.159 --> 00:47:57.920
It's kind of.

604
00:48:00.000 --> 00:48:10.639
Implicit, I guess in the actual recording. Well, in the

605
00:48:10.719 --> 00:48:17.159
same way is if you focus on a part of

606
00:48:17.239 --> 00:48:26.039
your body and you're thinking differently about it. So if

607
00:48:26.039 --> 00:48:26.920
I focus on my.

608
00:48:26.880 --> 00:48:27.719
Lower back.

609
00:48:29.400 --> 00:48:31.760
And if I'm expecting it to feel worse, it's going

610
00:48:31.800 --> 00:48:37.639
to start feeling worse if I'm expecting it to loosen,

611
00:48:38.840 --> 00:48:41.199
and almost like all the fibers are just.

612
00:48:42.760 --> 00:48:43.440
I just had a.

613
00:48:43.360 --> 00:48:50.679
Little disturbisation there from a neighbor. But then he started barking,

614
00:48:52.000 --> 00:48:56.480
and what it was he's put sausages. His uncle from

615
00:48:56.480 --> 00:49:01.119
across the road or across the hallway got him some sausages.

616
00:49:04.000 --> 00:49:08.360
The thing is gives you an idea of his mentality. Finny,

617
00:49:09.079 --> 00:49:14.000
by the way, he's my little jack Russell. He's begging

618
00:49:14.159 --> 00:49:18.159
for one, right, it's already got one. He's dropped on

619
00:49:18.159 --> 00:49:21.679
the floor, and he's come for more because he tries

620
00:49:21.719 --> 00:49:24.760
to get as many as he can so then he

621
00:49:24.760 --> 00:49:28.000
can just enjoy the feast. There goes another one, though

622
00:49:28.400 --> 00:49:33.440
you're not getting any more to you're feeding them, right.

623
00:49:35.000 --> 00:49:37.239
I'm not one hundred percent sure what I was talking about,

624
00:49:37.760 --> 00:49:42.679
but I'll try and get back to it. So we're

625
00:49:42.679 --> 00:49:45.559
talking about focus. Really, if you change where the attention

626
00:49:45.719 --> 00:49:56.239
goes and the brain lowers the intensity, and because it changes,

627
00:49:56.280 --> 00:49:59.159
I guess how the pain or the physical feeling is

628
00:49:59.239 --> 00:50:00.480
mentally code did.

629
00:50:02.559 --> 00:50:09.559
It's in the same way as some people without getting

630
00:50:09.880 --> 00:50:10.639
you know, weird.

631
00:50:10.719 --> 00:50:16.599
But some people enjoy a degree of or enjoy things

632
00:50:16.639 --> 00:50:22.840
that perhaps other people wouldn't when it comes to romantic encounters.

633
00:50:23.280 --> 00:50:28.679
And when I think about that, I'm thinking hot wax

634
00:50:28.800 --> 00:50:32.119
is one thing that comes to mind, which in a

635
00:50:32.159 --> 00:50:34.920
million years I would not, well not in a million years,

636
00:50:34.920 --> 00:50:39.800
but actually, to be fair, I don't know anymore. But yeah,

637
00:50:39.920 --> 00:50:43.320
generally not something I would do. But some people love

638
00:50:43.320 --> 00:50:46.280
it and they don't. It's a it's a different feeling

639
00:50:47.280 --> 00:50:49.159
to what it would because I'm sure it's someone just

640
00:50:50.280 --> 00:50:53.880
poured hot wax in them or hot poured hot wax

641
00:50:53.960 --> 00:50:57.920
on them while they were waiting on a bus, and

642
00:50:58.480 --> 00:51:03.079
they wouldn't enjoy it. They've probably been wouldn't sitting on

643
00:51:03.119 --> 00:51:07.199
a bus dressed in bondage gear that Yeah, anyway, let's

644
00:51:07.199 --> 00:51:14.320
move away from that. So feelings change, they feel differently

645
00:51:14.400 --> 00:51:20.519
depending on the situation. And the scenario. I think he's

646
00:51:20.519 --> 00:51:23.440
hassling me again. All right, you want to know the sausage.

647
00:51:23.440 --> 00:51:27.199
You're not having the whole pack beIN. You've been so good,

648
00:51:27.239 --> 00:51:31.360
you've left me alone. The music downstairs is now light louder,

649
00:51:37.039 --> 00:51:41.679
and he's been in and nicked some biscuits. He's a

650
00:51:41.679 --> 00:51:42.639
little thief.

651
00:51:42.400 --> 00:51:43.480
That one.

652
00:51:44.199 --> 00:51:52.159
So if you move it with the you know the dissociation,

653
00:51:53.760 --> 00:51:57.679
I mean, it can be dissociation when you focus on

654
00:51:57.719 --> 00:52:03.320
something completely separate. You know, if you're focusing on a telly,

655
00:52:03.440 --> 00:52:09.519
or you're focus drawing a picture, focusing on music or

656
00:52:09.519 --> 00:52:15.360
maybe playing a musical instrument, it can change how you

657
00:52:15.440 --> 00:52:19.880
physically feel because you're not focusing on that part of

658
00:52:19.920 --> 00:52:24.039
the body that you were before, but in a sense

659
00:52:24.079 --> 00:52:31.639
of literally moving the physical sensation elsewhere to a different

660
00:52:31.679 --> 00:52:36.239
part of your body where it feels less harmful, as

661
00:52:36.239 --> 00:52:40.320
I said, like moving to your finger or to an

662
00:52:40.360 --> 00:52:44.639
object outside of the body. So you could, for example,

663
00:52:44.800 --> 00:52:47.599
move it into a imagine in your mind, you can

664
00:52:47.639 --> 00:52:51.000
move it into a balloon or a hot air balloon

665
00:52:53.840 --> 00:52:57.880
and just watch that balloon float away.

666
00:52:58.119 --> 00:53:02.159
Or you can imagine moving it into a and chucking

667
00:53:02.199 --> 00:53:02.840
that rock.

668
00:53:04.760 --> 00:53:10.039
Into the sea, or off a cliff, giving you that distance. Again,

669
00:53:13.840 --> 00:53:18.519
you can imagine moving it into a visual container of

670
00:53:18.639 --> 00:53:23.039
something like a box or a cloud, a flowing river.

671
00:53:24.880 --> 00:53:27.199
I quite liked the idea of the flowing river because

672
00:53:29.000 --> 00:53:31.719
anything you put in there, it would disperse, wouldn't it,

673
00:53:32.400 --> 00:53:38.800
because it's moved very quickly. But also it would just disperse,

674
00:53:39.840 --> 00:53:41.880
and it couldn't feel the same, and he wouldn't be

675
00:53:41.880 --> 00:53:45.599
able to get it back, you know, not easily. So

676
00:53:46.599 --> 00:53:49.599
if you drop that physical feeling, dropped it in a

677
00:53:49.679 --> 00:53:58.679
fast flowing river, it's kind of just gone off. Or

678
00:53:58.719 --> 00:54:02.320
imagine in the clouds moving into a cloud, but then

679
00:54:02.760 --> 00:54:06.440
you move up, take your eyes off the clouds for

680
00:54:06.480 --> 00:54:07.559
a second, and then.

681
00:54:07.480 --> 00:54:10.400
You look back at the clouds. Where is it? Which

682
00:54:10.440 --> 00:54:11.159
cloud is it in?

683
00:54:11.920 --> 00:54:15.840
Because of the clouds are moving, they often look very

684
00:54:15.960 --> 00:54:20.440
very similar to each other, maybe different different sizes, slightly

685
00:54:20.480 --> 00:54:25.280
different colors, but they're moving. Maybe some signs seems like

686
00:54:25.320 --> 00:54:27.880
the clouds are moving to the right, and sometimes it

687
00:54:27.920 --> 00:54:31.719
seems like they're moving to the left. Sometimes they feel

688
00:54:31.800 --> 00:54:34.920
closer to the ground than further than to the ground

689
00:54:35.400 --> 00:54:40.519
further away. And it's kind of weird because also sometimes

690
00:54:41.280 --> 00:54:45.400
you know, it feels windy. Here on the ground where

691
00:54:45.440 --> 00:54:48.800
we are, the clouds don't seem to be moving at all.

692
00:54:49.760 --> 00:54:54.280
But other times when it's really really mild, just not

693
00:54:54.320 --> 00:54:58.320
even a really light breeze, and the clouds are moving quickly,

694
00:55:00.920 --> 00:55:03.000
so different ways.

695
00:55:03.159 --> 00:55:04.000
It tricks.

696
00:55:04.559 --> 00:55:11.480
It tricks the century pathways into disconnecting emotional issues connected

697
00:55:12.239 --> 00:55:15.519
to the part of your body, so that I guess

698
00:55:15.599 --> 00:55:20.840
that kind of that signal of danger being removed, realizing

699
00:55:20.960 --> 00:55:22.079
it's not danger.

700
00:55:23.400 --> 00:55:24.480
It's the opposite to that.

701
00:55:24.920 --> 00:55:36.000
It's peaceful, it's calm, it's safe. So examples I said,

702
00:55:36.000 --> 00:55:38.639
you can let a helium bloom. You can have a

703
00:55:38.639 --> 00:55:43.599
helium bloom tied to your wrist, and you can allow

704
00:55:43.719 --> 00:55:46.119
that feeling from your body to move.

705
00:55:48.119 --> 00:55:49.280
All the way to where the.

706
00:55:49.239 --> 00:55:55.280
Helium bloom is bloom bloom, moving up the string and

707
00:55:55.360 --> 00:55:59.760
filling the helium bloom. Maybe it's an empty bloom. Maybe

708
00:55:59.800 --> 00:56:05.480
that that energy fills the blue nup and then you

709
00:56:05.480 --> 00:56:08.079
can just untie the string and watch it float away,

710
00:56:09.880 --> 00:56:19.840
higher and higher, further and further away. Or you can

711
00:56:20.199 --> 00:56:27.440
imagine placing that physical sensation inside a box, a big

712
00:56:27.480 --> 00:56:35.760
box or a small box with a soft, thick blanket inside.

713
00:56:36.639 --> 00:56:41.920
Close the lid, and notice how your body feels lighter. Now,

714
00:56:54.800 --> 00:57:01.519
then you've got partials dissociation. If total move feels overwhelming,

715
00:57:01.679 --> 00:57:09.519
just lose some of the sensations elsewhere. So you could

716
00:57:09.559 --> 00:57:15.280
do the same techniques, but just some of them. There's

717
00:57:15.360 --> 00:57:18.320
no there's no right or wrong thing to do. There's

718
00:57:18.360 --> 00:57:22.440
no you don't have to do anything, but the idea

719
00:57:22.480 --> 00:57:27.119
of it, the wrapping your mind around the idea that

720
00:57:27.159 --> 00:57:29.960
actually this is possible. And these are things that have

721
00:57:30.039 --> 00:57:37.880
been done for many, many, many many years, like decades

722
00:57:37.880 --> 00:57:42.599
and decades and decades, tried and tested techniques handed down

723
00:57:42.719 --> 00:57:45.239
through the years. People have been doing them for a

724
00:57:45.320 --> 00:57:49.280
long time and helping millions of people around the world

725
00:57:49.519 --> 00:58:01.639
for long time. And why is it so effective? So

726
00:58:03.199 --> 00:58:08.679
it takes advantage of neuroplasticity, where which is quite a

727
00:58:08.719 --> 00:58:13.719
new thing. Really, neuroscience isn't that new new, But neuroplasticity

728
00:58:14.559 --> 00:58:16.920
kind of blew my mind a bit when I first

729
00:58:16.920 --> 00:58:21.880
started reading about this. The idea that your brain is

730
00:58:21.920 --> 00:58:27.280
not set. Your brain can change, and I like to

731
00:58:27.280 --> 00:58:31.679
think of it like plaster scene in this sense, it

732
00:58:32.360 --> 00:58:38.599
can change to suit the situation. So like, for example,

733
00:58:38.639 --> 00:58:45.320
you introduce a new skill, whether it's learning a new language,

734
00:58:48.599 --> 00:58:54.639
learning a new instrument, musical instrument, starting a new job.

735
00:58:58.480 --> 00:59:05.480
Our brain's changed. Our brain's adapt so that those things

736
00:59:05.519 --> 00:59:10.400
that may have seemed impossible before, although it might not

737
00:59:10.480 --> 00:59:17.239
be easy to start with, become easier, and our brains

738
00:59:17.519 --> 00:59:23.760
change and adapt to what we do. Our brains adapt

739
00:59:23.840 --> 00:59:24.199
to what.

740
00:59:24.199 --> 00:59:25.079
We focus on.

741
00:59:26.480 --> 00:59:32.320
It's quite I think it's quite. It's quite amazing really

742
00:59:32.639 --> 00:59:40.280
that a brain can rewire its own processing, you know,

743
00:59:40.360 --> 00:59:47.239
of feelings. I think it's amazing. There's also that automatic

744
00:59:47.719 --> 00:59:52.639
loop or the automatic attention loop. You know, like when

745
00:59:52.639 --> 00:59:54.800
I was talking about my low back and then my finger,

746
00:59:55.559 --> 01:00:04.280
I kind of created a new automatic loop and changing

747
01:00:04.320 --> 01:00:08.199
the old one. Whether it was temporarily breaking the old one,

748
01:00:08.519 --> 01:00:11.440
whether just for a few minutes, but it's still it

749
01:00:11.639 --> 01:00:15.800
changed and started to set up a new loop because

750
01:00:16.400 --> 01:00:18.960
the more often I went back to focusing on my

751
01:00:19.000 --> 01:00:27.679
lower back, it was bouncing straight back to my finger. Also,

752
01:00:28.039 --> 01:00:34.079
it gives you empowerment because you realize that you're not

753
01:00:34.159 --> 01:00:40.840
leaving things to chance. You're in control, you're taking charge

754
01:00:41.400 --> 01:00:48.360
of your own experience, and you can actively enjoy the

755
01:00:48.480 --> 01:01:00.360
changes that are occurring. So you've also I've got some

756
01:01:00.440 --> 01:01:04.360
other things you can do. You can fragment the physical feeling,

757
01:01:05.719 --> 01:01:11.599
but basically breaking it into smaller pieces, mentally moving them

758
01:01:12.000 --> 01:01:14.960
one by one. So I guess a little bit like

759
01:01:15.000 --> 01:01:17.400
a jigsaw puzzle. So if you've got that part of

760
01:01:17.400 --> 01:01:23.840
your body, for me, it's my lower back, so that's

761
01:01:23.880 --> 01:01:26.559
the jigsaw puzzle. So you got the jigsaw puzzle of

762
01:01:26.679 --> 01:01:30.440
my whole body, it'd have to be quite a big

763
01:01:30.480 --> 01:01:39.239
jigsaw puzzle. Be fair, and start to remove the pieces

764
01:01:39.280 --> 01:01:43.519
of jigsaw. See let's say it's just start ten thousand

765
01:01:43.559 --> 01:01:47.559
pieces or whatever. Start to remove the pieces connected to

766
01:01:47.599 --> 01:01:51.920
my back, my lower back, one by one, and just

767
01:01:52.039 --> 01:01:52.559
drop that.

768
01:01:54.960 --> 01:01:55.480
In a river.

769
01:01:57.639 --> 01:01:59.880
It's probably not a good idea to be dropping bits

770
01:01:59.880 --> 01:02:02.199
of cardboarding the river, but you know, for the it's

771
01:02:02.239 --> 01:02:07.199
an imaginary thing. And then take another piece, maybe not

772
01:02:07.239 --> 01:02:10.440
connected to that, but another piece is also in that area,

773
01:02:13.599 --> 01:02:20.599
and just dropping it in that fast flowing stream, and

774
01:02:20.639 --> 01:02:26.000
then another piece, and then another piece, and you can

775
01:02:26.039 --> 01:02:31.599
just take your time with it. Then another piece, then

776
01:02:31.599 --> 01:02:36.760
another piece. You can even focus on that part of

777
01:02:36.760 --> 01:02:41.800
your body and wherever you feel, whether it's a bit

778
01:02:41.840 --> 01:02:45.119
of pressure, whether it's a physical sensation, you can just

779
01:02:45.159 --> 01:02:47.880
focus on that part of body. And imagine that's the

780
01:02:47.920 --> 01:03:03.239
piece that you're taking out and drop that in the stream.

781
01:03:03.400 --> 01:03:10.840
So by these kind of dissociation techniques, physical discomfort is

782
01:03:11.000 --> 01:03:18.679
mentally moved, shrunk, softened, or transformed, and it can lead

783
01:03:18.760 --> 01:03:25.280
you to experienced reduced physical intensity that was there before,

784
01:03:26.239 --> 01:03:35.320
and it can restore your sense of personal control. You

785
01:03:35.360 --> 01:03:39.199
can feel better, you feel more relaxed, you can actually

786
01:03:41.440 --> 01:03:52.320
feel good about yourself because you've made changes, and you

787
01:03:52.400 --> 01:03:55.760
know that you can make changes, because you've made changes

788
01:03:55.800 --> 01:03:58.599
in the past, and you can make more changes in

789
01:03:58.639 --> 01:04:09.440
the future. And that brings us to the end of

790
01:04:09.480 --> 01:04:18.920
this recording. So thank you for listening. Remember to be

791
01:04:19.000 --> 01:04:21.599
kind to yourself because you do deserve to be happy,

792
01:04:23.800 --> 01:04:27.840
and be gentle with yourself because you do deserve to

793
01:04:27.920 --> 01:04:33.920
feel safe. Lots of love.

794
01:04:37.840 --> 01:04:38.119
Bye.

795
01:04:43.360 --> 01:04:57.920
Relax in a more deep and meaningful way, Maybe in

796
01:04:57.960 --> 01:05:03.559
a way that can not just allow you to feel

797
01:05:04.880 --> 01:05:14.159
calmer now and throughout the time we spend together here,

798
01:05:16.159 --> 01:05:21.840
not just relaxed at the end of the recording when

799
01:05:21.880 --> 01:05:28.559
it's finished and you can enjoy that sense of comfort

800
01:05:28.719 --> 01:05:43.639
and peace, but also I think it would be nice

801
01:05:43.719 --> 01:06:03.519
to have those feelings of relaxation continue for longer after

802
01:06:03.599 --> 01:06:14.199
the recording is ended, so that you can still benefit

803
01:06:17.079 --> 01:06:24.360
from listening to my voice maybe in a few hours time,

804
01:06:26.239 --> 01:06:39.719
perhaps tomorrow, and then by listening regularly, especially if you

805
01:06:39.920 --> 01:06:44.599
find like some people do and myself as well. I

806
01:06:44.719 --> 01:06:51.440
sometimes I find one particular recording that really resonates with me,

807
01:06:55.800 --> 01:06:58.199
and I just listen to it over and over again

808
01:07:00.440 --> 01:07:13.440
every morning, every evening. There was this recording from We're

809
01:07:13.480 --> 01:07:19.280
going back to about nineteen ninety nine. It wasn't hypnosis,

810
01:07:19.320 --> 01:07:24.639
but it was a guided visualizations. It kind of was hypnosis, really,

811
01:07:27.119 --> 01:07:32.320
and I managed to find it again and it still

812
01:07:32.400 --> 01:07:37.960
has the same effect on me. And part of it

813
01:07:38.119 --> 01:07:52.880
was the person's voice relaxed me, just felt so peaceful,

814
01:07:55.000 --> 01:08:01.440
and I'd look forward to listening to her in the

815
01:08:01.559 --> 01:08:12.239
morning and in the evening. And I knew before even

816
01:08:13.000 --> 01:08:21.439
pressing the play button that since I've done that pressed

817
01:08:21.479 --> 01:08:30.039
the play button. This was in the days of CD

818
01:08:30.239 --> 01:08:38.920
players press the play button. I fact, it might have

819
01:08:39.000 --> 01:08:43.319
even been a tape tape recorder. I'd lie down on

820
01:08:43.359 --> 01:08:56.199
the bed and then even without necessarily listening to her

821
01:08:56.399 --> 01:09:09.319
words because I had them memorized. Really, it was as

822
01:09:09.359 --> 01:09:20.079
if my body knew exactly what to do and the

823
01:09:20.239 --> 01:09:42.279
muscles just almost went into automatic relaxation, and I remember

824
01:09:42.359 --> 01:09:56.439
my mind would slow down. Now Now, I was listening

825
01:09:56.479 --> 01:10:03.239
to this recording in the early days of learning hypnosis,

826
01:10:05.800 --> 01:10:13.640
and long before I ever made any videos or audio

827
01:10:13.680 --> 01:10:18.479
recordings myself, because I didn't start doing that till two

828
01:10:18.479 --> 01:10:37.760
thousand and six, I knew, I knew how helpful I

829
01:10:37.880 --> 01:10:48.159
found being able to just let go, to have that

830
01:10:48.520 --> 01:11:01.159
trust in the person that I'm listening to, knowing that

831
01:11:01.239 --> 01:11:09.560
it's going to be just as relaxing, if not more so.

832
01:11:12.199 --> 01:11:19.199
Each time you hear my voice, you may feel the same.

833
01:11:25.560 --> 01:11:40.279
Some people have been listening to me for over a decade,

834
01:11:41.000 --> 01:11:45.039
maybe not solidly, obviously not twenty four hours a day,

835
01:11:46.760 --> 01:11:53.279
but maybe people come back. Some people may be listen

836
01:11:53.359 --> 01:12:09.920
every day. And something that I do which you may

837
01:12:10.039 --> 01:12:31.000
not realize by listening, is when I record these recordings. Now,

838
01:12:31.159 --> 01:12:43.680
for example, I also am affected by the words that

839
01:12:43.800 --> 01:12:55.960
I say. So if I set you focus on your feet,

840
01:12:58.479 --> 01:13:06.239
notice your feet, for I will be focusing on my feet.

841
01:13:11.119 --> 01:13:28.520
I will be noticing my feet relaxing. If I said,

842
01:13:28.640 --> 01:13:36.319
focus on your hands, and maybe notice the difference between

843
01:13:36.399 --> 01:13:46.640
each hand, Perhaps notice the the air in the room,

844
01:13:47.159 --> 01:13:52.000
the temperature of the room on the backs of your hands.

845
01:14:00.079 --> 01:14:04.039
They start to notice what almost feels like a very

846
01:14:04.199 --> 01:14:12.560
light breeze, even though there may not be any type

847
01:14:12.560 --> 01:14:25.479
of breeze at all where you are right now. And

848
01:14:25.560 --> 01:14:36.800
as you become aware of your hands, I'm also aware

849
01:14:39.479 --> 01:14:48.079
of how relaxed my hands are feeling.

850
01:14:49.439 --> 01:15:05.079
Now and when.

851
01:15:04.920 --> 01:15:11.880
It comes to potentially drifting off to sleep, which may

852
01:15:11.920 --> 01:15:28.279
be the reason you're listening, I also feel drowsy when

853
01:15:28.319 --> 01:15:41.520
I make these recordings. I also notice my mind drifting.

854
01:15:49.439 --> 01:16:02.039
In fact, at times I've actually fallen sleep without even noticing,

855
01:16:06.920 --> 01:16:16.039
and then I carry on talking. And it's only when

856
01:16:16.359 --> 01:16:25.439
I listen back to do the editing I hear snoring

857
01:16:27.359 --> 01:16:36.479
and I think, I don't remember snoring. I remember talking.

858
01:16:37.319 --> 01:16:44.600
It is snoring was a pig turned up. That's why

859
01:16:44.640 --> 01:16:52.399
I sound like when I snare and I get really

860
01:16:52.520 --> 01:17:06.000
into the whole experience. I don't know how you feel,

861
01:17:12.159 --> 01:17:22.720
how relaxed you feel in your feet, how relaxed you

862
01:17:22.880 --> 01:17:44.119
feel in your hands. I have noticed more and more

863
01:17:50.039 --> 01:18:02.800
that the more relaxed, deeper level of comfort that you feel,

864
01:18:06.399 --> 01:18:22.560
the easier your breathing becomes. It's almost like that additional

865
01:18:25.720 --> 01:18:46.680
muscle relaxation. So this allows you to breathe easier without

866
01:18:48.159 --> 01:19:19.079
necessarily focusing on your breath, however, being able to notice

867
01:19:19.479 --> 01:19:49.520
the ease in which you breathe so naturally you breathe

868
01:19:49.800 --> 01:20:33.520
so very easily and smoothly. Whenever I imagine my breathing improving.

869
01:20:39.199 --> 01:20:52.560
When I've got my eyes closed, I tend to visualize

870
01:20:54.640 --> 01:21:09.079
a beautiful field with trees and flowers producing all that

871
01:21:11.079 --> 01:21:43.880
life giving oxygen. It feels nice too, if nothing else,

872
01:21:47.079 --> 01:22:21.199
just taking some time away from everything, enjoying that feeling

873
01:22:21.600 --> 01:23:12.079
of peace serenity with a joyful heart. Time seems to

874
01:23:12.359 --> 01:23:47.479
just drip by, so very slowly, relaxed, so deeply peaceful,

875
01:23:57.399 --> 01:24:39.560
completely unattached to any thoughts whatsoever in this moment, completely

876
01:24:39.880 --> 01:25:37.600
free noticing that your mind has slowed down. Slowed down

877
01:25:57.600 --> 01:26:25.920
because nothing really requires your attention, you can enjoy the

878
01:26:26.159 --> 01:26:38.159
physical sensations of allowing the stress to rip out of

879
01:26:38.199 --> 01:26:57.840
your body, to appear out of every part of your

880
01:26:57.880 --> 01:27:42.079
body being released from your brain, h your mind slowly

881
01:27:46.680 --> 01:28:31.000
but surely, the muscles in your legs relax res so

882
01:28:31.239 --> 01:29:12.119
very deeply, res so deeply in the feelings, the pleasant

883
01:29:12.319 --> 01:29:37.119
feelings in your arms and shoulders, deepening each part of

884
01:29:37.199 --> 01:30:18.840
your body further and deeper and deeper. Medicine the feelings

885
01:30:19.239 --> 01:31:19.479
in the back of your neck, feelings in your wrists, muscles,

886
01:31:21.560 --> 01:32:08.439
in front of your body, I all say, feeling peaceful deeply,

887
01:32:15.840 --> 01:32:26.159
there's a sense of peace spreads through your fairy core.

888
01:32:56.640 --> 01:33:16.560
Even when you focus on your mind, your mind becomes

889
01:33:23.920 --> 01:34:46.800
beve and slower, even deeper, relax so very slow, his stomach.

890
01:35:00.880 --> 01:35:42.880
Peas fall in your stomach, your back. Notice Notice how

891
01:35:43.119 --> 01:36:01.119
relaxed you'd never feel in the hall all of your back.

892
01:36:26.279 --> 01:36:35.439
You spy from your brain all the way down the

893
01:36:35.479 --> 01:36:46.159
middle of your back, sending and receiving millions of messages

894
01:36:46.880 --> 01:38:13.760
every day. Deep coomfor increasing deeply relaxed you nis legs,

895
01:38:17.239 --> 01:38:26.520
spreading those signals down a spine or cord into air.

896
01:38:26.760 --> 01:38:46.199
Every part of your body, your shins and your calf, muscles,

897
01:39:13.399 --> 01:39:42.920
your elbows, Feelings of peace and tranquility spreading through your body,

898
01:39:47.920 --> 01:40:04.199
tips of your toes, to your eyes, your fingers all

899
01:40:04.319 --> 01:41:06.479
wait till you lower back, letting go, retinker, peace, drifting

900
01:41:13.920 --> 01:41:42.399
mind just wandering away, happy to let go, let go completely,

901
01:41:44.800 --> 01:42:42.760
let go, so tranquil the whole body enjoying a sense

902
01:42:42.800 --> 01:43:08.560
of listening God.

903
01:43:11.920 --> 01:43:14.039
He for more.

904
01:44:22.159 --> 01:45:36.640
Peace, for joy, the space, this space of peace and safety,

905
01:45:38.920 --> 01:47:38.079
So firy fy relaxed, letting go. Maybe we can just

906
01:47:40.960 --> 01:47:49.880
focus on the different parts of your body, just to

907
01:47:50.079 --> 01:49:18.920
notice a forehead in your eyes Ito so lose, noticing

908
01:49:19.119 --> 01:50:51.479
the sense of complete freedom, absolute freedom drif rifa Pea's

909
01:50:51.880 --> 01:52:39.079
for energy peace to breeze such easier loose. You may

910
01:52:39.439 --> 01:53:28.640
have or may not have noticed your mind drifting peaceful,

911
01:53:42.680 --> 01:54:03.000
move even more deeply in the direction of total bliss,

912
01:54:03.079 --> 01:55:58.720
for pace, bliss, for pace, terrest, total peace. Come so

913
01:55:59.199 --> 01:57:13.359
cam lett him go peace with mind rexed forty so relaxed,

914
01:57:21.720 --> 01:58:10.079
so relaxed. Your body feels almost invisible, so the very relaxed.

915
01:58:13.520 --> 01:59:29.800
I'm peaceful, so peaceful, relax liquor, and you could start

916
01:59:30.159 --> 01:59:39.680
to notice that you are feeling more relaxed, even though

917
01:59:39.800 --> 01:59:51.079
I've not purposely focused your mind upon that sense of

918
01:59:51.439 --> 01:59:59.760
physical comfort that is growing within you throughout your body,

919
02:00:00.079 --> 02:00:09.760
and your mind starts to slow down. And that could

920
02:00:09.800 --> 02:00:18.119
be almost in recognition of I guess my speech not

921
02:00:18.279 --> 02:00:35.399
being particularly fast and things just generally feel calmer. Just

922
02:00:35.760 --> 02:00:44.279
by listening to my voice, you give yourself an opportunity

923
02:00:46.000 --> 02:00:51.760
to take a break from the day, take a break

924
02:00:51.840 --> 02:00:59.560
from your life as it is, and to give yourself

925
02:00:59.600 --> 02:01:09.840
a giving yourself permission to take some time off and

926
02:01:09.960 --> 02:01:15.640
to allow your body to relax and allow your mind

927
02:01:16.000 --> 02:01:27.399
to slow down, which in turn releases the tension and

928
02:01:27.520 --> 02:01:36.479
it stresses that you had in your body. It's almost

929
02:01:36.560 --> 02:01:40.760
as if the parts of your body just open up,

930
02:01:42.039 --> 02:01:53.680
allowing the negativity out and at the same time replacing

931
02:01:54.520 --> 02:02:04.039
that negativity with positive heathing energy, which then fills your

932
02:02:04.079 --> 02:02:15.960
body up and your mind to also starts to appreciate

933
02:02:16.800 --> 02:02:35.199
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

934
02:02:38.359 --> 02:02:46.960
an energy that spreads through your body like a wave

935
02:02:49.239 --> 02:03:01.439
of comfort. And all this comes from just allowing yourself

936
02:03:04.199 --> 02:03:09.439
a few minutes, maybe half an hour, hourver long you

937
02:03:09.520 --> 02:03:22.079
want it to be, to just rest and allow your

938
02:03:22.199 --> 02:03:32.760
mind and your body to almost reset itself to the

939
02:03:32.800 --> 02:03:48.680
settings of comfort and relaxation, calmness, which allows more room

940
02:03:49.159 --> 02:04:02.239
for feelings of pleasure and happiness to move around your

941
02:04:02.279 --> 02:04:10.720
body and into your mind, almost as if your mind

942
02:04:10.800 --> 02:04:21.479
and your body are sinking together, almost mirroring each other,

943
02:04:22.439 --> 02:04:36.760
with that growing positivity and calmness, and it feels nice.

944
02:04:36.920 --> 02:04:42.920
It really does. Feel nice to know that you are

945
02:04:42.960 --> 02:04:53.159
the one that has allowed yourself to feel more comfort

946
02:04:56.399 --> 02:05:09.880
and to experience more of this deep relaxation spreading throughout

947
02:05:09.960 --> 02:05:22.199
your body. And as I focus on each part of

948
02:05:22.279 --> 02:05:34.720
your body, you can notice that that part becomes even

949
02:05:35.720 --> 02:05:45.039
more relaxed just by focusing on it. It becomes even

950
02:05:45.239 --> 02:05:57.960
more calm and comfortable just by focusing. And as I

951
02:05:58.159 --> 02:06:06.520
move down your body, starting at your head, the parts

952
02:06:06.600 --> 02:06:14.039
that you've already focused on will continue to relax deeply

953
02:06:16.800 --> 02:06:22.880
and those parts that we've not yet focused on or

954
02:06:23.000 --> 02:06:34.800
just automatically release any remain intention in anticipation of even

955
02:06:35.199 --> 02:06:47.760
more comfort about to come. Now, I'm going to start

956
02:06:47.840 --> 02:06:55.760
by focusing on your forehead. Just being aware the feelings

957
02:06:55.800 --> 02:07:06.119
of your forehead and any background sounds like mister Herbert

958
02:07:06.159 --> 02:07:11.680
the pigeon can just allow you to feel even more relaxed.

959
02:07:15.560 --> 02:07:21.720
Just means you're in the moment. This isn't this isn't

960
02:07:21.720 --> 02:07:29.760
a sterile environment. This is the world. I live in

961
02:07:29.800 --> 02:07:42.119
the countryside, so there's lots of nature sounds around. So

962
02:07:42.199 --> 02:07:47.439
as you focus on your forehead, just notice how it

963
02:07:47.600 --> 02:07:57.520
becomes even more relaxed as you focus only on my

964
02:07:57.760 --> 02:08:07.319
voice and that part of your body, moving down to

965
02:08:07.439 --> 02:08:20.560
your eyes, focusing on your eyes, noticing how your eyelids

966
02:08:20.640 --> 02:08:27.840
feel so heavy yet so light at the same time,

967
02:08:31.039 --> 02:08:41.720
and all the muscles around your eyes relaxing completely. Moving

968
02:08:41.800 --> 02:08:49.039
your focus down to your mouth, your lips, your tongue,

969
02:08:50.199 --> 02:08:58.159
your teeth, and your gums, the whole of your mouth, relaxing,

970
02:09:01.640 --> 02:09:12.079
calm and lease as you focus now on your jawl

971
02:09:14.960 --> 02:09:18.560
not just the parts of your jaw near your mouth

972
02:09:19.319 --> 02:09:23.640
and your chin, but all the way up the size

973
02:09:23.680 --> 02:09:30.199
of your face to your ears, the hole of your

974
02:09:30.279 --> 02:09:40.319
jaw feeding more relaxed.

975
02:09:43.720 --> 02:09:52.159
And calm.

976
02:09:52.600 --> 02:10:01.760
Focusing on your neck, the front of your neck and

977
02:10:01.800 --> 02:10:14.840
your throat relaxing and loose and calm. The side of

978
02:10:14.920 --> 02:10:20.239
your neck, the right and left side of your neck,

979
02:10:23.159 --> 02:10:26.680
relax and loose.

980
02:10:30.319 --> 02:10:37.119
And calm.

981
02:10:37.479 --> 02:10:44.359
And now the back of your neck, focusing on the

982
02:10:44.399 --> 02:10:54.880
back of your neck, letting go of any tension that

983
02:10:55.039 --> 02:10:57.319
may have been there before.

984
02:10:58.560 --> 02:11:08.960
And enjoy it and that sense of increasing comfort and

985
02:11:09.319 --> 02:11:16.640
release that you can experience in the back of your neck.

986
02:11:22.920 --> 02:11:29.520
Moving down your back and moving either side of your

987
02:11:29.600 --> 02:11:35.840
spine right from the top of your back all the

988
02:11:35.920 --> 02:11:48.840
way down to the bottom of your back, down to

989
02:11:48.920 --> 02:11:56.680
your lower back, and as you move up and down

990
02:11:58.920 --> 02:12:05.520
your spine, you can feel the muscles either side of

991
02:12:05.560 --> 02:12:20.199
your spine relaxing even more. And as those muscles relax,

992
02:12:22.279 --> 02:12:30.239
that sense of comfort starts to spread outwards from your

993
02:12:30.319 --> 02:12:39.880
spine into both sides of your back, the top of

994
02:12:39.920 --> 02:12:46.880
your back, the middle, and your lower back. And as

995
02:12:46.920 --> 02:12:54.520
you scan gently and slowly up and down your back,

996
02:12:56.760 --> 02:13:01.199
there's the muscles in the top of your back relax

997
02:13:01.680 --> 02:13:09.319
and become looser. The muscles in the middle of your

998
02:13:09.359 --> 02:13:16.840
back also seem to just almost divide from each other,

999
02:13:17.760 --> 02:13:33.960
separating and almost melting, And in your lower back there

1000
02:13:34.079 --> 02:13:46.760
seems to be an extra special feeling of comfort. The

1001
02:13:47.119 --> 02:13:53.439
spreads into your hips, sit down your lower back, into

1002
02:13:53.479 --> 02:14:04.800
your hips, into the area where your cocksis are, and

1003
02:14:04.920 --> 02:14:13.880
into your buttocks, and all those muscles that spread from

1004
02:14:13.880 --> 02:14:23.399
your lower back into your hip area start to melt,

1005
02:14:27.840 --> 02:14:40.199
start to really let go, don't even know where about.

1006
02:14:40.279 --> 02:14:46.640
To focus on your shoulders. Your back and your spine

1007
02:14:47.359 --> 02:15:04.159
will continue to let go, continue to relax so calmly.

1008
02:15:08.800 --> 02:15:13.800
And as you focus on your shoulders, you may notice

1009
02:15:14.000 --> 02:15:44.039
that they're already feeding really loose. They're already feeding calm

1010
02:15:44.520 --> 02:15:55.479
and there feeding those muscles then move from your neck

1011
02:15:56.880 --> 02:16:15.720
into your shoulders. Feel so soft and gentle, so smooth

1012
02:16:21.880 --> 02:16:44.399
and calm, and the feeling in your shoulders seens to

1013
02:16:44.799 --> 02:16:53.280
spread deep into your shoulders, that sense of relaxation, not

1014
02:16:53.799 --> 02:17:07.719
just traveling deeply into your muscles, but also relaxing the

1015
02:17:07.760 --> 02:17:17.559
bones and moving all the way to underneath your arms,

1016
02:17:20.239 --> 02:17:26.239
relaxing a whole area between the tops of your shoulders

1017
02:17:27.559 --> 02:17:45.360
and underneath your arms healing. You feel so relaxed and

1018
02:17:45.559 --> 02:18:05.840
comfortable in your shoulders. Who sends that deep healing message

1019
02:18:06.479 --> 02:18:18.159
into your arms? And you may feel almost as if

1020
02:18:18.200 --> 02:18:24.760
your arms are not even there, because they're so relaxed,

1021
02:18:27.920 --> 02:19:13.440
so deeply relaxed, so so calm.

1022
02:18:58.840 --> 02:18:59.000
So.

1023
02:19:05.639 --> 02:19:21.159
Loose, not feeling spreading all the way down your arms

1024
02:19:23.440 --> 02:19:52.520
two elbows, including your elbows circumforts spreads or away into

1025
02:19:52.559 --> 02:20:08.440
your wrists, your forearments, and your wists m so heavy,

1026
02:20:10.799 --> 02:20:52.360
yet at the same time so light and gentle. Foy sit.

1027
02:20:54.559 --> 02:20:56.079
Now on.

1028
02:20:58.239 --> 02:21:51.760
Your hands, my hands, so peaceful in your hands, the

1029
02:21:52.200 --> 02:22:17.639
sense of real peace. It just seems to feel so

1030
02:22:18.040 --> 02:23:59.600
familiar when your hands relax deeply. Is your things? You things, sad,

1031
02:24:00.600 --> 02:24:34.319
you thinker tips, moving your attention to the front of

1032
02:24:34.479 --> 02:25:05.360
your body so comfortable. Move then your focus your legs,

1033
02:26:23.959 --> 02:26:46.200
a muscles in your thighs, your knees.

1034
02:26:49.840 --> 02:27:23.559
So relaxed, the carved mussels and just shins.

1035
02:27:26.280 --> 02:29:38.520
Compresedly four and the feathing in your feet, sir, peaceful,

1036
02:29:40.600 --> 02:30:32.319
so calm, so peaceful, so calm, so peaceful, so calm,

1037
02:30:36.680 --> 02:31:10.200
so peace f re sin peace for so calm, allowing

1038
02:31:10.280 --> 02:31:17.520
that deep relaxation to spread your chest, in your stomach,

1039
02:31:21.200 --> 02:31:48.959
so letting go of everything. So I'm gonna start counting

1040
02:31:49.040 --> 02:32:00.799
down now from twenty down to one. You can imagine

1041
02:32:00.799 --> 02:32:04.559
in a way it's like just walking down some steps

1042
02:32:06.479 --> 02:32:10.840
and each step or twenty steps, and each step represents

1043
02:32:12.079 --> 02:32:25.159
a level of comfort. Each step represents a deepening of

1044
02:32:25.200 --> 02:32:35.959
that comfort, and the furvies you walk down those steps

1045
02:32:37.600 --> 02:32:48.559
a deeper and more relaxed you feel. So starting with

1046
02:32:48.760 --> 02:38:21.000
number twenty twenty nineteen, eighteen seventeen, sicksting eight fourty four

1047
02:38:21.360 --> 02:47:40.000
see too well five eight nine eight seven U six five.

1048
02:48:58.639 --> 02:53:26.239
Four one.

1049
02:53:26.760 --> 02:53:43.760
And now as you focus on your eyes, we're gonna

1050
02:53:43.799 --> 02:53:56.040
count down from ten douts one. Focusing just on your eyes.

1051
02:53:59.719 --> 02:54:07.520
You're eyelids, the muscles around your eyes, your eye walls,

1052
02:54:07.600 --> 02:54:26.559
themselves a whole area that makes up your eye. And

1053
02:54:26.639 --> 02:54:34.600
as we count down from ten down to one, whilst

1054
02:54:34.799 --> 02:54:48.159
focus in on your eyes, you'll become twice is relaxed

1055
02:54:50.360 --> 02:55:03.520
with each number counting down, and you may find the

1056
02:55:03.559 --> 02:55:10.079
all you want to do is just drift off to sleep.

1057
02:55:13.040 --> 02:55:19.680
And if that's what you want, then just allow yourself

1058
02:55:19.760 --> 02:55:34.159
to do that. Now, focus in on your eyes. I'm

1059
02:55:34.200 --> 02:55:43.600
going to begin counting down from ten down to one

1060
02:55:43.959 --> 02:59:52.520
right now, ten nine eight seven, five.

1061
03:00:17.959 --> 03:04:58.440
Four three two one two.

1062
03:05:05.920 --> 03:05:17.239
Counting down from ten to one ten nine eight seven

1063
03:05:19.319 --> 03:05:32.920
six five four three two.

1064
03:05:33.760 --> 03:05:40.360
One.

1065
03:05:41.000 --> 03:05:43.920
And maybe that was a bit too quick in order

1066
03:05:43.959 --> 03:05:47.920
to relax. Maybe it's a bit too fast for you

1067
03:05:48.200 --> 03:05:57.959
to notice the calming of your body, maybe even a

1068
03:05:57.959 --> 03:06:01.520
little bit of pressure there. Like you'll count it down

1069
03:06:01.600 --> 03:06:04.639
from ten to one. Would you expect me to do? Man,

1070
03:06:05.479 --> 03:06:10.079
expect me to stick gold floppy just because you're counting down.

1071
03:06:15.600 --> 03:06:19.879
If you try again, but this time, I go this lower.

1072
03:06:21.920 --> 03:06:26.840
This time, as you focus on the whole of your

1073
03:06:26.840 --> 03:06:35.280
body before we focus on your legs, just notice how

1074
03:06:35.319 --> 03:06:49.440
your body does start to feel more relaxed with every

1075
03:06:49.559 --> 03:07:22.680
number that I count down ten nine eight seven six

1076
03:07:31.040 --> 03:08:40.000
five four three two one, and just notice how how

1077
03:08:40.079 --> 03:08:50.200
you feel, generally, how your body feels. It's not necessarily

1078
03:08:50.239 --> 03:09:00.680
even about counting down from ten to one. It's that

1079
03:09:00.959 --> 03:09:20.719
space that you have, that space between being active physically

1080
03:09:20.840 --> 03:09:30.479
or mentally to just sitting or lying down, just being there,

1081
03:09:31.159 --> 03:09:36.680
not doing anything, not saying anything, nor needing to think

1082
03:09:36.760 --> 03:09:42.680
about anything. So it opens up a space, you know,

1083
03:09:42.840 --> 03:09:53.000
a bit of a space, a gap. And the more

1084
03:09:53.440 --> 03:09:56.920
I came down from ten to one, the bigger that

1085
03:09:57.000 --> 03:10:08.040
gap becomes. So there's that gap of calmness, of comfort, relaxation.

1086
03:10:13.920 --> 03:10:26.360
It's a nice feeling, and it moves those stresses or

1087
03:10:26.799 --> 03:10:41.159
discomforts physically or emotionally, moves them away. Allows you.

1088
03:10:43.360 --> 03:10:43.959
To just.

1089
03:10:46.879 --> 03:10:53.639
Slow down, someone to count again from ten down to one,

1090
03:10:54.000 --> 03:11:04.280
and notice that gap widening, the gap, And as it widens,

1091
03:11:04.319 --> 03:11:10.399
it's almost like the stress and attention falls into the

1092
03:11:10.440 --> 03:12:31.719
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

1093
03:12:49.920 --> 03:13:34.520
three two.

1094
03:13:25.200 --> 03:13:25.479
One.

1095
03:13:36.959 --> 03:13:41.440
Now, how does your body feel.

1096
03:13:43.319 --> 03:13:55.000
Now?

1097
03:13:56.200 --> 03:14:08.879
Can you notice that? Do you feeling calmer, the feeling

1098
03:14:11.239 --> 03:14:38.680
more relaxed. As we now focus on your legs, just

1099
03:14:38.799 --> 03:14:59.639
your legs. We're just gonna start with focusing on your

1100
03:14:59.680 --> 03:15:18.840
thoughts of course it's not the most exciting thing to

1101
03:15:18.879 --> 03:15:25.680
be doing, because I'm sure, like most of your body

1102
03:15:26.200 --> 03:15:37.799
is not a lot going on right now. Just focusing

1103
03:15:38.440 --> 03:15:44.200
on the whole of your thighs, the tops of your thighs,

1104
03:15:44.840 --> 03:15:50.319
the sides of your thighs, the bottoms of your thighs,

1105
03:15:51.639 --> 03:15:57.159
you're outer thighs and you're inner thighs. Basically the whole

1106
03:15:57.200 --> 03:16:04.799
of your thigh that leads into your hip and it

1107
03:16:04.840 --> 03:16:15.600
goes down to your knee joints. Now, this is a

1108
03:16:15.600 --> 03:16:24.079
big area. It's a very heavy area. It's very strong,

1109
03:16:25.280 --> 03:16:30.360
probably the strongest muscles in your body or in your thighs.

1110
03:16:40.440 --> 03:16:48.159
But I don't think we perhaps give enough attention to

1111
03:16:48.399 --> 03:17:02.319
our thighs. Perhaps we don't acknowledge how important our thighs

1112
03:17:02.360 --> 03:17:22.159
are to our lives, how much they actually do for

1113
03:17:22.280 --> 03:17:36.360
us all through our lives. And it may seem sound

1114
03:17:36.440 --> 03:17:42.079
really weird, but I think that all of our body parts,

1115
03:17:44.959 --> 03:17:53.239
especially our thighs, need some TLC, a bit of love shown,

1116
03:17:54.239 --> 03:18:12.479
a bit of acknowledgement, thank you, gratitude for what our

1117
03:18:12.600 --> 03:18:21.959
thighs do for us. And I know this may sound

1118
03:18:22.000 --> 03:18:28.280
a bit strange. Maybe you think, why am I sure

1119
03:18:28.319 --> 03:18:30.920
that I should be out in the garden hugging a

1120
03:18:31.000 --> 03:18:39.360
tree or something. Well, it's hard to set a microphone

1121
03:18:39.440 --> 03:18:42.520
up on a tree. That's why I'm doing this indoors.

1122
03:18:42.520 --> 03:18:46.079
Otherwise I would be outside hugging a tree. Now I

1123
03:18:46.120 --> 03:18:54.879
can't see the television from the tree. If you move

1124
03:18:54.959 --> 03:19:04.840
down to your knees, getting such an important part, and

1125
03:19:04.879 --> 03:19:09.399
I think we don't necessarily I'll speak for myself here,

1126
03:19:11.799 --> 03:19:16.959
I don't necessarily appreciate all that my nees do for

1127
03:19:17.040 --> 03:19:23.559
me until I have a problem with my knee. It's occasionally,

1128
03:19:23.559 --> 03:19:28.559
if I ever maybe i'll pash it, or it's aching

1129
03:19:28.719 --> 03:19:35.200
for some reason. It's then that I realize how much

1130
03:19:35.239 --> 03:19:39.680
it does. You know, the benefit of being able to

1131
03:19:39.799 --> 03:19:49.079
use my legs without any kind of physical discomfort is

1132
03:19:49.840 --> 03:19:58.639
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1133
03:19:59.680 --> 03:20:06.840
You know that's comfort. But as you focus on your knees,

1134
03:20:08.879 --> 03:20:14.559
regardless of how your knees feel, you can have that

1135
03:20:14.760 --> 03:20:21.000
sense of gratitude and love to your knees for all

1136
03:20:21.079 --> 03:20:33.399
that they do for you. And you can still have

1137
03:20:33.440 --> 03:20:37.680
that attention on your thighs and maybe notice how your

1138
03:20:37.719 --> 03:20:49.600
thighs feel. Maybe you've noticed that they are relaxing more

1139
03:20:51.360 --> 03:21:03.120
deeply as you focus now on the bottoms of your legs,

1140
03:21:03.479 --> 03:21:09.360
your shins, and your calf muscles, the bones between your

1141
03:21:10.200 --> 03:21:18.159
knees and your feet incorporate, and of course your ankles

1142
03:21:18.200 --> 03:21:29.319
so important. Anyone that's had even like the slightest sprain

1143
03:21:29.440 --> 03:21:36.440
of an ankle knows how how much we take our

1144
03:21:36.600 --> 03:21:45.159
ankles for granted. And it's kind of strange in a

1145
03:21:45.200 --> 03:21:50.840
way when you think that. You know, logically, our wrists

1146
03:21:50.959 --> 03:21:53.920
are a lot thinner than the rest of our arms,

1147
03:21:54.920 --> 03:21:58.520
which is okay, it doesn't can't see any problem with

1148
03:21:58.559 --> 03:22:04.000
that because we're just picking stuff up. But her ankles

1149
03:22:05.799 --> 03:22:15.799
so much thinner than the rest of our legs, and

1150
03:22:15.879 --> 03:22:20.440
from a physics perspective or logical even it doesn't really

1151
03:22:20.479 --> 03:22:27.760
make sense that all this weight would ultimately be resting

1152
03:22:28.760 --> 03:22:38.760
on your ankles then leading to your feet, that thin area,

1153
03:22:40.200 --> 03:22:49.879
thin bone. Yeah, it does so much great work. Supports us,

1154
03:22:49.920 --> 03:22:59.879
supports our body for a lifetime, helps us to balance,

1155
03:23:02.120 --> 03:23:15.000
It helps you to get around and be mobile. And

1156
03:23:15.040 --> 03:23:22.879
there's the calf muscles. Of course, when I was younger,

1157
03:23:23.079 --> 03:23:26.399
I couldn't see the point in calf muscles didn't seem

1158
03:23:26.440 --> 03:23:31.600
to do anything. Okay, if I walked around on tiptoes,

1159
03:23:32.280 --> 03:23:36.200
then my calf muscles get some work. But of course

1160
03:23:36.200 --> 03:23:40.399
that's not true. The calf muscles are being used whenever

1161
03:23:40.440 --> 03:23:52.399
we use our legs, and your shins there to protect

1162
03:23:54.319 --> 03:24:04.079
your lower legs shaped away almost as a protector for

1163
03:24:04.200 --> 03:24:19.440
the bone, leading of course to your ankles and your feet.

1164
03:24:24.079 --> 03:24:26.079
But we're not going to focus on your feet. We're

1165
03:24:26.120 --> 03:24:32.399
just going to focus on the legs. I realize, but

1166
03:24:32.520 --> 03:24:36.559
now that I've mentioned your feet, it probably focuses on

1167
03:24:36.680 --> 03:24:40.159
them anyway, So maybe I should focus on your feet.

1168
03:24:39.920 --> 03:24:40.440
A little bit.

1169
03:24:44.440 --> 03:24:48.920
You can have them in your awareness the same as

1170
03:24:48.959 --> 03:24:53.319
you have your thighs in your awareness. Even though we

1171
03:24:53.440 --> 03:24:57.440
haven't been focusing on your thighs for a few minutes,

1172
03:24:59.200 --> 03:25:10.000
let me focus on your ankles. There's still that sensation

1173
03:25:10.280 --> 03:25:25.639
of comfort in your thighs, and there's that movement of

1174
03:25:25.959 --> 03:25:35.399
energy because the thighs hold lots of different sensations. Of course,

1175
03:25:35.440 --> 03:25:40.239
there's the muscles, the big straw muscles that we have

1176
03:25:40.399 --> 03:25:53.799
in our thighs, but the skin on the outside of

1177
03:25:53.840 --> 03:25:59.959
the thighs, as in the outside of all of our body,

1178
03:26:00.000 --> 03:26:10.840
and be very sensitive, sensitive to the touch, sensitive to

1179
03:26:10.959 --> 03:26:25.120
temperature and inside your thighs the bones, there's the muscle,

1180
03:26:25.360 --> 03:26:30.520
there's the blood, vessels, the ar trees, all this stuff

1181
03:26:30.559 --> 03:26:39.639
that's inside your thighs. I guess sometimes it'd be nice

1182
03:26:39.680 --> 03:26:44.239
if you could actually put your fingers inside your thighs

1183
03:26:44.639 --> 03:26:49.840
and a message, so you can message on the outside,

1184
03:26:50.079 --> 03:26:53.000
of course, but to be able to get deep into

1185
03:26:53.040 --> 03:26:57.879
the muscles and to be able to just message inside

1186
03:26:57.920 --> 03:27:04.959
your thighs, message in the bones of your leg massage

1187
03:27:05.000 --> 03:27:14.399
in or the veins and just gently heathing your thighs,

1188
03:27:18.159 --> 03:27:23.479
and you could move down massage and inside your knees,

1189
03:27:24.879 --> 03:27:31.719
just message in those bones, but with healing fingertips spreading

1190
03:27:31.760 --> 03:27:37.639
that healing energy deep into the joints of your knees.

1191
03:27:42.959 --> 03:27:46.639
Of course, there's the back of your your knee, you know,

1192
03:27:46.760 --> 03:27:52.719
the inside crease where your knee is. It's a very

1193
03:27:52.959 --> 03:27:58.959
sensitive area. Very it feels very nice when you stroke it.

1194
03:28:00.239 --> 03:28:03.639
That might be because it's an area that's not really

1195
03:28:03.799 --> 03:28:10.319
touched very often. It's almost like a hidden part that

1196
03:28:10.600 --> 03:28:14.879
crease in your legs. It's almost.

1197
03:28:16.600 --> 03:28:17.079
It's like a.

1198
03:28:17.079 --> 03:28:22.399
Part that has a sensitivity, which is a little bit different.

1199
03:28:30.159 --> 03:28:40.079
Of course, it's protected by your legs, so you can

1200
03:28:40.159 --> 03:28:46.000
imagine putting your fingers into that crease in your legs,

1201
03:28:50.879 --> 03:28:54.760
that fold in between your legs. You can just message

1202
03:28:54.840 --> 03:29:01.959
with your fingertips. Imagine your fingertips going inside, massage in

1203
03:29:02.079 --> 03:29:11.639
the muscle tissue. You can of course feel the bones

1204
03:29:12.040 --> 03:29:23.959
of your knees healing through your fingertips. And then as

1205
03:29:24.040 --> 03:29:29.719
you go down to your calf muscles, and that's the

1206
03:29:29.760 --> 03:29:33.280
part I'd like to be able to really put my

1207
03:29:33.399 --> 03:29:42.239
fingertips deep inside my calf muscles, massage in every single

1208
03:29:43.200 --> 03:29:54.879
tissue of that muscle, healing every part, and then doing

1209
03:29:54.920 --> 03:30:02.399
the same for my shins, message gin and gently stroking

1210
03:30:02.559 --> 03:30:08.959
the bones, gently stroking them, healing in a loving way,

1211
03:30:10.239 --> 03:30:16.639
because they deserve to be treated as the precious bones

1212
03:30:16.680 --> 03:30:21.360
that they are, because our legs are so precious as

1213
03:30:21.399 --> 03:30:26.120
in all the other parts of our body, and more

1214
03:30:26.159 --> 03:30:40.319
precious of any jure on the planet. When you start

1215
03:30:40.440 --> 03:30:52.399
to think about your legs in this way, it can

1216
03:30:52.600 --> 03:31:02.079
change your perspective. It might sound a bit a bit

1217
03:31:02.360 --> 03:31:07.879
silly to start with the idea of having love for

1218
03:31:07.920 --> 03:31:17.319
your legs, showing appreciation for your thighs, wanting to be

1219
03:31:17.319 --> 03:31:23.879
able to put your hands in your thighs the massage

1220
03:31:24.680 --> 03:31:30.319
the muscles and the bones, and to get your fingers

1221
03:31:30.520 --> 03:31:40.319
deep in there releasing all tension. Just to show how

1222
03:31:40.440 --> 03:31:47.840
much you care about your legs, how much you care

1223
03:31:48.159 --> 03:31:56.200
for what your legs do for you regularly, your knees,

1224
03:31:56.440 --> 03:32:09.280
your calves, your ankles, the strength of your ankles considering

1225
03:32:09.479 --> 03:32:14.000
how thin they are compared to the rest of your legs,

1226
03:32:14.120 --> 03:32:27.840
especially your thighs. Yeah, they're so strong, so flexible, absolutely

1227
03:32:28.079 --> 03:32:39.920
amazing things. Your ankles are truly a gift because of

1228
03:32:39.959 --> 03:32:51.280
what they do for you, supporting all that weight, regardless

1229
03:32:51.319 --> 03:32:55.319
of how what weight you are, even if you only

1230
03:32:55.719 --> 03:33:00.520
ate stone, there's still a lot of weight for these

1231
03:33:00.920 --> 03:33:07.319
little ankles. Now, I'm a lot heavier than eight snoon

1232
03:33:09.000 --> 03:33:18.200
double down, yet my ankles support my body all the time.

1233
03:33:21.959 --> 03:33:24.920
Or they do give off a sigh of relief when

1234
03:33:24.920 --> 03:33:30.000
I sit down, as you've got my whole legs do

1235
03:33:33.680 --> 03:33:41.120
my feet feet also go my toast clap. I'm so happy.

1236
03:34:00.840 --> 03:34:10.520
Your legs really are amazing. And I know that about

1237
03:34:10.959 --> 03:34:16.840
talking about your legs is probably possibly among the most

1238
03:34:17.719 --> 03:34:25.360
most boring things you've ever heard anyone say. Possibly you're

1239
03:34:25.360 --> 03:34:32.440
boring or not. Everything I said is true. Your legs

1240
03:34:32.879 --> 03:34:52.879
are amazing. Your legs deserve not just respect, they deserve

1241
03:34:52.959 --> 03:35:05.440
to relax deeply. They deserve to take some time out

1242
03:35:05.959 --> 03:35:29.879
of the day to just let go completely. Your legs

1243
03:35:34.879 --> 03:35:48.159
really can relax. And because the legs are so such

1244
03:35:48.159 --> 03:35:52.719
a most, you know, very important part of your body.

1245
03:35:54.000 --> 03:35:56.600
When you relax your legs, the rest of your body

1246
03:35:57.239 --> 03:36:16.040
also naturally follows in that journey of comfort. I can

1247
03:36:16.120 --> 03:36:21.079
feel it in my hips. My hips feel really loose,

1248
03:36:24.360 --> 03:36:28.959
and also my ler back as well. My lower back

1249
03:36:29.159 --> 03:36:34.719
really feels it feels stretched, even though I'm just sitting

1250
03:36:34.760 --> 03:36:40.760
in a chair and there's no stretching as far as

1251
03:36:40.799 --> 03:36:43.760
I'm aware that I'm doing. But it's almost as if

1252
03:36:43.840 --> 03:36:47.799
the muscles are just relaxed so much that there is

1253
03:36:47.879 --> 03:36:56.399
a natural stretch as the tension has reduced a lot.

1254
03:37:12.719 --> 03:37:15.840
And I'm now going to count down from ten down

1255
03:37:15.879 --> 03:37:27.239
to one, and you can continue to fill wonderfully relaxed

1256
03:37:31.000 --> 03:38:14.159
ten nine, eight, seven, six, five, four three two Why relax.

1257
03:38:22.000 --> 03:38:25.799
So I'm just going to count down from fire down

1258
03:38:25.879 --> 03:38:30.360
to one. And as a countdown, if you just focus

1259
03:38:30.440 --> 03:38:38.399
on the numbers, just the numbers counting down, and notice

1260
03:38:39.280 --> 03:38:47.319
how you feel in this moment as you hear the

1261
03:38:47.399 --> 03:38:55.559
numbers counting down, knowing that those numbers counting down represents

1262
03:38:56.479 --> 03:39:05.520
you feeling calmer, not just in your body, but also

1263
03:39:07.760 --> 03:39:14.440
relaxing your mind. I just notice how you feel. There's

1264
03:39:14.520 --> 03:39:20.319
nothing to do, there's nothing to say, there's nothing to

1265
03:39:20.399 --> 03:40:11.879
think about, starting with number five, four, three two one.

1266
03:40:12.680 --> 03:40:25.159
And as you notice the gradual letting go the tension

1267
03:40:25.360 --> 03:40:32.600
in your body, you may also begin to notice and

1268
03:40:32.639 --> 03:40:41.680
be aware of how your mind is starting to slow down.

1269
03:40:44.159 --> 03:40:50.559
This is just a natural thing that happens. It's not

1270
03:40:50.719 --> 03:40:55.920
really a special procedure. It's just natural because as your

1271
03:40:57.200 --> 03:41:03.280
body relaxes, your mind also starts to relax. And the

1272
03:41:03.280 --> 03:41:07.040
more your mind relaxes, the more your body relaxes. It's

1273
03:41:07.079 --> 03:41:19.280
just a continuous circle of relaxation. And there's that calmness

1274
03:41:19.360 --> 03:41:26.559
that comes from relative quietness. You know, even even if

1275
03:41:26.559 --> 03:41:34.200
there's background sounds either your side, online, it's still going

1276
03:41:34.239 --> 03:41:39.319
to be quite calm. You know, you haven't got the

1277
03:41:39.399 --> 03:41:44.559
television on, there's no music in the background, unless you're

1278
03:41:44.600 --> 03:41:52.200
listening to the recording. With music. Of course, you're very

1279
03:41:52.360 --> 03:41:54.280
likely not going to be sitting in a room with

1280
03:41:54.319 --> 03:41:59.159
other people. Of course it might be but generally it's

1281
03:41:59.760 --> 03:42:03.559
more ideal if you can do this on your own,

1282
03:42:03.760 --> 03:42:13.920
so no distractions, and when you stop thinking about stuff,

1283
03:42:20.399 --> 03:42:30.719
relaxation automatically rises, a sense of comfort starts to grow,

1284
03:42:35.200 --> 03:42:41.920
and without trying to build it up into something fantastical

1285
03:42:42.239 --> 03:42:54.040
or something magical, this is just a natural process, something

1286
03:42:54.159 --> 03:43:05.200
that's easy to accomplish. In fact, it's almost the sense

1287
03:43:05.239 --> 03:43:12.120
of relaxing completely happens really when you put no effort

1288
03:43:12.399 --> 03:43:16.319
into it. It's not something that you can really force.

1289
03:43:18.920 --> 03:43:28.319
It's something that happens naturally. And part of the process

1290
03:43:28.680 --> 03:43:40.079
of this recording and others is simply two allow you

1291
03:43:42.280 --> 03:43:53.159
to take advantage of this space this time. It's just

1292
03:43:57.319 --> 03:44:08.159
let go to just be here, to be in tune

1293
03:44:08.559 --> 03:44:20.719
with how you feel, yet with the intention of wanting

1294
03:44:20.959 --> 03:44:33.079
to relax deeply and maybe even to fall asleep, depending

1295
03:44:33.280 --> 03:44:39.559
on what it is that you wish for yourself in

1296
03:44:39.639 --> 03:44:55.879
this moment. As we know, relaxing is the majority of

1297
03:44:55.920 --> 03:45:00.120
the process of falling asleep. The actual fallness sleep le

1298
03:45:00.280 --> 03:45:07.239
part is the tiny bit at the end. The deeper

1299
03:45:08.399 --> 03:45:30.639
relaxed you become, the easier you find yourself drifting. But

1300
03:45:30.760 --> 03:45:37.399
you can also if you choose stay focused on my

1301
03:45:37.600 --> 03:46:06.520
voice and really enjoy the process, gradually relaxing each muscle

1302
03:46:11.079 --> 03:46:38.000
in your body effortlessly and just observing the sensation of

1303
03:46:38.239 --> 03:46:53.920
letting go completely. This time, I'm an to count from

1304
03:46:54.079 --> 03:47:04.920
six down to one, and you can notice your mind

1305
03:47:06.879 --> 03:47:20.360
calming down more with each number that you hear me say, naturally,

1306
03:47:21.399 --> 03:47:31.120
feeling calm and slow and be peaceful.

1307
03:47:36.440 --> 03:50:02.760
Sex five, four, three, what.

1308
03:50:24.040 --> 03:50:37.360
Being aware? How your mind to slowed right down, sinking

1309
03:50:39.959 --> 03:51:01.399
deeply into relaxation. And as you focus on your mind,

1310
03:51:00.040 --> 03:51:13.079
and you may notice that there are some thoughts still there,

1311
03:51:13.120 --> 03:51:22.680
maybe some stubborn thoughts that for some reason perhaps need

1312
03:51:22.719 --> 03:51:37.959
your attention. So what you can do is send love

1313
03:51:38.159 --> 03:51:51.799
to those thoughts. Sprinkle those thoughts with love. Might all

1314
03:51:51.959 --> 03:51:57.600
petals from a flower, Just sprinkle it over them, petals

1315
03:51:57.639 --> 03:52:04.920
filled with love towards those thoughts, to let those thoughts

1316
03:52:05.079 --> 03:52:11.920
know that you're not abandon in them. You just need them.

1317
03:52:13.120 --> 03:52:24.239
You require them to just calm down, slow down, quiet

1318
03:52:24.559 --> 03:52:40.559
down for now. So as you focus on those remaining thoughts,

1319
03:52:41.760 --> 03:52:47.120
as we count down this time from seven down to one,

1320
03:52:47.399 --> 03:53:01.520
with each number, just imagine sprinkling those flower petals of love, kindness,

1321
03:53:03.079 --> 03:53:14.959
gratitude over those thoughts which will allow them to just

1322
03:53:16.360 --> 03:53:31.440
melt away and relax deeply. Of every number, those thoughts

1323
03:53:31.479 --> 03:54:09.120
will become more and more relaxed, starting with number seven, six.

1324
03:54:26.399 --> 03:56:00.280
Five, four, three, two one. H.

1325
03:56:07.680 --> 03:56:28.479
Yeah, and as you now notice how relaxed you're feeling.

1326
03:56:31.719 --> 03:56:41.440
In your body, we're going.

1327
03:56:41.399 --> 03:56:55.239
To focus on your hands, because the more relaxed your

1328
03:56:55.280 --> 03:57:17.159
hands are, the more relaxed body and mind are. And

1329
03:57:17.319 --> 03:57:28.920
there's you focus on your hands and your fingers. There's

1330
03:57:28.959 --> 03:57:34.360
nothing needed to be done. There's no clenching of fists

1331
03:57:34.600 --> 03:57:38.239
or dents in the fingers or anything like that.

1332
03:57:39.319 --> 03:57:59.280
Yeah, it's just noticing and focusing on your hands, noticing

1333
03:57:59.559 --> 03:58:00.600
how they feel.

1334
03:58:15.159 --> 03:58:25.799
Because the more relaxed your hands feel, the calmer your

1335
03:58:25.879 --> 03:58:37.799
mind feels, and the more comfort you feel throughout your body.

1336
03:58:43.000 --> 03:59:09.760
And you may have already noticed you of mind is

1337
03:59:12.680 --> 03:59:39.520
starting to dress like since just on your hands and fingers,

1338
03:59:44.440 --> 03:59:58.280
allowing them to experience a real deepening of that relaxation.

1339
04:00:00.200 --> 04:00:18.280
Your hands and fingers more and more relaxed with each

1340
04:00:18.559 --> 04:00:38.840
number from eight down to one. You can almost feel

1341
04:00:39.319 --> 04:00:49.280
that healing and relaxing energy spreading into your hands and

1342
04:00:49.479 --> 04:01:10.360
fingers becoming year and more relaxing with each number, year

1343
04:01:14.440 --> 04:01:35.280
going down eight, down to one, drifting, drifting again, starting

1344
04:01:35.520 --> 04:05:38.000
with number eight seven five four three, just being here now,

1345
04:05:41.000 --> 04:05:47.079
nothing to think about, nothing to do, nothing to say,

1346
04:05:51.200 --> 04:06:02.840
and everything just feels calm. This is your natural state

1347
04:06:02.920 --> 04:06:11.360
of being. This is how you just normally feel when

1348
04:06:11.920 --> 04:06:19.159
you take away all that other stuff that we add,

1349
04:06:20.760 --> 04:06:32.440
you know, things like stress and worrying and overthinking, anxiety, tension,

1350
04:06:36.680 --> 04:06:43.639
just generally thinking about stuff. You take that away, which

1351
04:06:43.680 --> 04:06:52.920
is what we do. What we do now you're left

1352
04:06:53.000 --> 04:07:03.959
with a real sense of peacefulness, which comes to you

1353
04:07:04.159 --> 04:07:18.159
very quickly, because ultimately it's just a feeling, a feeling

1354
04:07:19.159 --> 04:07:26.360
of comfort. It's almost as if you've got inside yourself

1355
04:07:26.440 --> 04:07:38.079
and you've found a special place where everything is peaceful,

1356
04:07:41.000 --> 04:07:46.440
a place where you can feel relaxed and your natural

1357
04:07:48.520 --> 04:07:54.879
sense of comfort, a place where you can be you,

1358
04:07:59.559 --> 04:08:06.600
where you can accept yourself for who you are, the

1359
04:08:06.680 --> 04:08:13.200
place where you're not trying to please anybody else ever,

1360
04:08:17.200 --> 04:08:25.799
the place where you can actually not just love yourself,

1361
04:08:25.879 --> 04:08:31.319
but in some ways more importantly, you can like yourself

1362
04:08:33.840 --> 04:08:51.200
appreciate who you are. That sense of gratitude is in

1363
04:08:51.239 --> 04:09:02.360
the air all around you. That's also a place where

1364
04:09:02.440 --> 04:09:18.079
you can actually feel the healing energy soaking into your body.

1365
04:09:19.440 --> 04:09:30.840
Healing energy soaking into your body, and that healing energy

1366
04:09:31.200 --> 04:09:41.520
spreads through your veins, traveling to each and every single

1367
04:09:41.879 --> 04:09:53.120
part of your body, and you start to realize that actually,

1368
04:09:53.840 --> 04:09:59.920
that healing energy, it's not just entered into your brain,

1369
04:10:02.760 --> 04:10:12.280
it's become part of your brain, and that spinal fluid

1370
04:10:14.920 --> 04:10:25.879
is now mixed with healing energy, not just allowing you

1371
04:10:25.959 --> 04:10:34.000
to feel so much more relaxed and healthy in this moment,

1372
04:10:38.440 --> 04:10:47.920
but also you start to realize to actually, what's happening

1373
04:10:48.079 --> 04:10:56.680
now with that healing, relaxing energy spreading through your body,

1374
04:10:58.559 --> 04:11:08.840
It's actually changed in your life. It's actually the change

1375
04:11:08.879 --> 04:11:12.399
in the way you're going to feel, not just now,

1376
04:11:14.079 --> 04:11:24.440
but tomorrow and the next day. There's your health improves,

1377
04:11:24.479 --> 04:11:31.959
not just your physical health, but your mental health. Things

1378
04:11:32.200 --> 04:11:37.479
that used to bother you in the past, for some reason,

1379
04:11:38.639 --> 04:11:46.239
no longer have the effect that they used to because

1380
04:11:46.319 --> 04:11:58.040
something has changed deep within you. Maybe things that used

1381
04:11:58.040 --> 04:12:08.680
to cause you to feel anger no longer have that

1382
04:12:09.399 --> 04:12:17.479
power to control you the way they seem to be

1383
04:12:17.520 --> 04:12:28.360
able to before. As you realize that you're the one

1384
04:12:28.600 --> 04:12:40.399
who decides what affects you, You're the one who decides

1385
04:12:43.159 --> 04:12:54.239
to feel relaxed and calm when you choose to enjoy

1386
04:12:55.760 --> 04:13:08.760
noticing these natural likments of healing, continuing to grow.

1387
04:13:11.239 --> 04:13:22.600
And improve your life day by day, including of course,

1388
04:13:22.680 --> 04:13:24.079
your ability.

1389
04:13:25.520 --> 04:13:40.680
To relax so much easier and sleeping. It's the most

1390
04:13:40.920 --> 04:13:51.879
natural thing in the world to you, because falling asleep

1391
04:13:52.079 --> 04:13:58.520
is something that you've done so many times.

1392
04:13:59.680 --> 04:14:05.399
In your life, and you know that you were born,

1393
04:14:06.879 --> 04:14:10.520
as we all were, with the ability.

1394
04:14:11.559 --> 04:14:24.879
To fall asleep naturally. We're born with that ability to

1395
04:14:25.280 --> 04:14:39.360
just drift off into a deep, healing sleep. Even when

1396
04:14:39.399 --> 04:14:44.159
we're kids, sometimes will fall asleep when we don't even

1397
04:14:44.200 --> 04:14:51.079
want to try to stay awake. Maybe it's a birthday

1398
04:14:51.120 --> 04:14:55.239
in the morning, or it's Christmas or holiday or something

1399
04:14:55.319 --> 04:14:56.280
we look forward to.

1400
04:14:56.719 --> 04:14:58.000
We don't want to go to sleep.

1401
04:15:00.200 --> 04:15:05.159
But the more you want to stay awake, the more

1402
04:15:05.399 --> 04:15:13.719
we just start to drift. And the more you fight drifting,

1403
04:15:14.440 --> 04:15:16.799
the more you try to stop yourself and drift in

1404
04:15:16.840 --> 04:15:29.879
a safe the deeper and stronger that drifting becomes. Because

1405
04:15:29.879 --> 04:15:35.360
we're born not just with the need to relax deeply

1406
04:15:37.040 --> 04:15:46.879
and to naturally fall asleep, but it's our birthright, it's

1407
04:15:47.000 --> 04:15:57.559
part of our DNA, and sometimes as we get older

1408
04:15:57.600 --> 04:16:11.079
in life, perhaps at times we have forgotten that relaxing completely.

1409
04:16:12.799 --> 04:16:30.840
It's not only a wonderfully pleasant experience, it's also really easy.

1410
04:16:37.520 --> 04:16:40.760
It's very very easy.

1411
04:16:41.680 --> 04:16:45.520
To let go, because that's all it is.

1412
04:16:45.559 --> 04:16:46.120
It's just.

1413
04:16:49.559 --> 04:17:01.040
Deciding to let go. And when you press the play

1414
04:17:01.079 --> 04:17:11.360
button on my recordings, you have given permission for my

1415
04:17:11.600 --> 04:17:19.719
voice to relax you. When you press that play button,

1416
04:17:20.719 --> 04:17:29.159
you have given me permission for my words to effect

1417
04:17:31.639 --> 04:17:43.520
you in a positive, only a positive way. Opening up

1418
04:17:48.680 --> 04:18:07.120
your mind. Two useful and healing suggestions that can have

1419
04:18:11.440 --> 04:18:19.120
such an amazing effect on how you feel right now,

1420
04:18:23.639 --> 04:18:33.520
as well as those changes that continue long after the

1421
04:18:33.600 --> 04:18:44.879
recording ends, those changes within you that continue to flourish

1422
04:18:45.120 --> 04:19:00.079
and grow, transforming your life in a positive, beautiful way,

1423
04:19:02.799 --> 04:19:09.959
allowing you to move forward in your life in the

1424
04:19:09.959 --> 04:19:27.239
direction that you choose for yourself. And this feeling, this

1425
04:19:27.520 --> 04:19:43.200
feeling that you can experience of safety, comfort, calmness, this

1426
04:19:43.360 --> 04:19:57.040
feels so nice. It's such a healthy place to be,

1427
04:20:04.879 --> 04:20:20.719
and that positivity grows within you each and every day.

1428
04:20:21.760 --> 04:20:31.559
Moving forward, you're had to find that you're more relaxed

1429
04:20:33.879 --> 04:20:46.239
physically and in your mind is more relaxed and It's

1430
04:20:46.319 --> 04:20:51.879
not that you're thinking slower, it's just that your mind

1431
04:20:51.920 --> 04:21:03.840
would be less clogged up with unnecessary negativity because from

1432
04:21:03.920 --> 04:21:14.239
now on, your mind rejects negativity. From now on, you're

1433
04:21:14.280 --> 04:21:25.120
going to start noticing when negativity arises, and you can

1434
04:21:25.280 --> 04:21:39.280
just say stop, stop, and that negativity will turn around

1435
04:21:39.799 --> 04:21:59.239
and leave your alone. Stop and that negativity will disappear.

1436
04:22:07.360 --> 04:22:13.879
And as you notice that you feel way more relaxed

1437
04:22:15.239 --> 04:22:30.639
than you probably expected, you can now congratulate yourself because

1438
04:22:30.799 --> 04:22:37.200
you're the person that has done this. You are the

1439
04:22:37.360 --> 04:22:42.440
one that has opened your mind up to the simple

1440
04:22:42.600 --> 04:22:50.520
facts that you can feel more relaxed in your body

1441
04:22:51.200 --> 04:23:00.520
and in your mind. You've opened your mind up to

1442
04:23:02.840 --> 04:23:09.440
the birthrights of being able to just fall asleep easily

1443
04:23:10.440 --> 04:23:24.520
when you choose. And that's a nice feeling. Don't you

1444
04:23:24.559 --> 04:23:28.280
think it feels nice?

1445
04:23:28.360 --> 04:23:31.799
Doesn't it?

1446
04:23:31.879 --> 04:23:38.760
To feel calm? For that healing energy is spreading through

1447
04:23:38.799 --> 04:23:51.760
your body in your mind to spend time a special

1448
04:23:51.879 --> 04:24:07.760
place where negativity can no longer enter. Negativity is banned.

1449
04:24:08.799 --> 04:24:17.079
It's bad, it's not allowed Entryue doesn't doesn't this doesn't

1450
04:24:17.319 --> 04:24:25.399
deserve to be here, doesn't belong here. Negativity has no

1451
04:24:25.639 --> 04:24:40.799
place in your life, which makes room for more comfort,

1452
04:24:42.719 --> 04:25:12.719
more healing, more relaxation, more peace. Feels nice, doesn't it?

1453
04:25:13.159 --> 04:25:17.680
Just to let go.

1454
04:25:21.000 --> 04:25:42.360
Everything. I'm gonna count down now from twenty down to one.

1455
04:25:43.079 --> 04:25:49.600
You can continue to relax. If you choose, you can

1456
04:25:52.719 --> 04:26:04.840
crea to sleep with every number you hear me say,

1457
04:26:07.600 --> 04:26:14.959
you can fill twice as relaxed, or if you choose,

1458
04:26:15.120 --> 04:26:57.879
you can feel twice a sleeping now twenty nineteen, eighteen, seventeen,

1459
04:27:05.440 --> 04:28:13.520
sixtem fifteen, fourteen thirteen to wel leven ten nine eight,

1460
04:28:20.840 --> 04:28:39.639
seven six five.

1461
04:28:46.239 --> 04:28:46.559
War.

1462
04:29:00.120 --> 04:29:29.639
Yeah, it's your time to just take a break, your

1463
04:29:29.799 --> 04:29:40.520
time to relax, to allow your mind to slow down,

1464
04:29:49.200 --> 04:30:03.280
to give yourself permission to take a break from everything.

1465
04:30:07.959 --> 04:30:10.319
And you're the only person.

1466
04:30:10.600 --> 04:30:16.040
That can make that decision. You're the only.

1467
04:30:15.959 --> 04:30:32.719
Person that can actually tell your mind just relax, to just.

1468
04:30:36.319 --> 04:30:37.719
Take some time.

1469
04:30:39.280 --> 04:30:51.159
Off so that you can focus on your body, getting

1470
04:30:51.520 --> 04:31:05.920
in touch with how you feel physically, and in the

1471
04:31:06.040 --> 04:31:14.200
process of this body scan where you focus on different

1472
04:31:14.200 --> 04:31:24.200
parts of your body, those parts that you focus on

1473
04:31:24.799 --> 04:31:36.319
and observe. Even though you're not purposely requesting for those

1474
04:31:36.399 --> 04:31:42.000
parts of your body to relax, it's kind of expected.

1475
04:31:43.600 --> 04:31:49.159
You expect when you listen to my voice to feel

1476
04:31:50.079 --> 04:32:00.600
more relaxed naturally, because when you listen mean to me,

1477
04:32:03.719 --> 04:32:15.559
your attention it's focused on my words. And as my

1478
04:32:15.760 --> 04:32:29.079
words guide you to focus on those parts of your body,

1479
04:32:31.120 --> 04:32:53.280
your focus increases, which actually calms your mind. And when

1480
04:32:53.280 --> 04:33:02.159
your mind calms down, your body.

1481
04:33:03.879 --> 04:33:15.279
Relaxes. And when your body.

1482
04:33:16.720 --> 04:33:26.439
Calms down, your mind relaxes.

1483
04:33:33.959 --> 04:33:37.799
And though we have not really.

1484
04:33:38.279 --> 04:33:48.880
Started to focus on your body, you can already feel

1485
04:33:52.240 --> 04:34:06.360
that healing energy spreading through your body, pushing out stress

1486
04:34:07.119 --> 04:34:18.479
at tension, heathing. All the parts of your body, including

1487
04:34:18.599 --> 04:34:26.240
the skin, the bones, your blood, all of your walkings

1488
04:34:26.319 --> 04:34:32.000
inside your body, all of the muscles, all of the fact,

1489
04:34:33.919 --> 04:34:38.360
all everything, every hair.

1490
04:34:38.279 --> 04:34:39.400
On your body.

1491
04:34:41.240 --> 04:34:57.680
Is filled with that energy, and on your brain fills

1492
04:34:57.799 --> 04:35:12.360
with bad health and energy. The feeding of comforts of relaxation.

1493
04:35:15.319 --> 04:35:25.400
Increases, deeply increases.

1494
04:35:31.639 --> 04:35:45.919
In no way your mind starts to feel perhaps peak

1495
04:35:46.200 --> 04:35:47.560
to rousing.

1496
04:35:52.240 --> 04:35:57.880
Because it's not needed, and it.

1497
04:35:57.720 --> 04:35:59.240
May start.

1498
04:36:02.319 --> 04:36:18.400
Dread if that's what's needed. So you're listening to this,

1499
04:36:20.319 --> 04:36:24.599
and what you need is deeply renaxation, that's what you get.

1500
04:36:26.720 --> 04:36:34.360
If what you need is to fall asleep naturally easily,

1501
04:36:35.479 --> 04:36:40.520
your mind dreads. That's also.

1502
04:36:41.720 --> 04:36:54.880
For whatever, because why listen that play button from the

1503
04:36:54.919 --> 04:37:02.479
podcast and listening to me dear permission your body in

1504
04:37:02.560 --> 04:37:15.040
your mind, in fact, give the command to your body

1505
04:37:15.159 --> 04:37:17.520
in your mind to relax.

1506
04:37:20.799 --> 04:37:29.200
Deeply and to do it half to sleep if that's

1507
04:37:29.520 --> 04:37:46.319
what you want wanted, And as I on the different

1508
04:37:46.520 --> 04:37:57.479
parts of your body, you may start to just do it.

1509
04:38:01.439 --> 04:38:04.759
And when you come back again, when you hear me

1510
04:38:05.000 --> 04:38:17.319
talking and focusing on the different parts of your body,

1511
04:38:18.200 --> 04:38:20.200
I'm just sort of drifting.

1512
04:38:23.000 --> 04:38:25.439
Do you don't realize you're drifting.

1513
04:38:26.799 --> 04:38:32.159
Until you stop drifting, you're laugh again.

1514
04:38:32.799 --> 04:38:38.279
To my voice focusing what a different.

1515
04:38:37.880 --> 04:38:47.479
Parts of your body starts to relax your den because

1516
04:38:47.599 --> 04:39:01.479
I drifted. It's basically you already in the sleep zone.

1517
04:39:02.119 --> 04:39:07.040
And the more you do it, the longer you do it,

1518
04:39:07.240 --> 04:39:17.360
the long you do it. Eventually that treat continues into

1519
04:39:17.360 --> 04:39:25.240
sleep and that's the last you remember.

1520
04:39:26.560 --> 04:39:27.759
Until you wake up.

1521
04:39:32.000 --> 04:39:37.119
In your own time when you experience the h amount

1522
04:39:37.240 --> 04:39:38.200
of sleep.

1523
04:39:38.680 --> 04:39:43.840
They give you do.

1524
04:39:45.720 --> 04:39:54.319
And all sleeps.

1525
04:39:52.400 --> 04:39:57.439
Pleasant. So relaxing.

1526
04:40:00.240 --> 04:40:17.279
Deep mhm sleep was so nice.

1527
04:40:19.119 --> 04:40:20.720
To maxine to.

1528
04:40:22.200 --> 04:40:29.720
The one body in mind. You can you feel that

1529
04:40:31.080 --> 04:40:44.759
he may spread through my vacine is so deep. The maxine,

1530
04:40:45.520 --> 04:41:11.840
so so deeply we start to focus you mind you now.

1531
04:41:14.279 --> 04:41:15.400
To tel.

1532
04:41:22.880 --> 04:41:24.680
Now you make.

1533
04:41:32.360 --> 04:41:57.840
Sure thos.

1534
04:42:05.080 --> 04:42:28.119
Yes, yes boy.

1535
04:42:35.439 --> 04:43:32.759
You think inside your body.

1536
04:43:35.240 --> 04:43:35.479
World.

1537
04:43:38.319 --> 04:43:43.439
Now let's make this again.

1538
04:43:45.599 --> 04:43:52.639
Parts of your body. Have you spent this time on

1539
04:43:52.759 --> 04:44:02.919
your forehead out on your mouth lips?

1540
04:44:05.000 --> 04:44:22.680
But well hold with you now, I hope you're.

1541
04:44:22.520 --> 04:44:33.680
Saying on the fingers many people kids. Then you think

1542
04:44:33.759 --> 04:44:37.880
it's a little kids. You can focus on each one

1543
04:44:38.279 --> 04:44:51.959
in the picture by the hands, even though you focus

1544
04:44:52.040 --> 04:44:58.040
on both of your hands. Now you almost things just melts.

1545
04:44:58.159 --> 04:44:59.000
It's a worl.

1546
04:45:04.040 --> 04:45:04.400
With you.

1547
04:45:04.720 --> 04:45:06.680
I hands starting.

1548
04:45:07.599 --> 04:45:30.200
Ends to say speaks together. Now focusing means just not

1549
04:45:30.599 --> 04:46:05.159
sin how you needs well? Now alps developers just to serve.

1550
04:46:11.000 --> 04:46:57.360
No so what back.

1551
04:47:32.759 --> 04:49:16.880
Bucksols and sections? This seems now jeez.

1552
04:49:19.279 --> 04:49:55.919
Do why what you say?

1553
04:50:36.959 --> 04:50:37.159
Now?

1554
04:50:55.279 --> 04:50:55.959
Let's go?

1555
04:51:04.759 --> 04:51:30.040
Let you go? Lets you yeah? Lets you do?

1556
04:51:36.639 --> 04:51:37.680
Let you go?

1557
04:51:45.560 --> 04:51:54.279
Lets yeah.

1558
04:52:03.360 --> 04:52:03.599
Yeah.

1559
04:52:10.479 --> 04:52:11.479
I can't start now.

1560
04:52:13.880 --> 04:52:15.840
It is the first of all, just to see some.

1561
04:52:17.639 --> 04:52:18.479
Lying down.

1562
04:52:19.840 --> 04:52:25.439
On the message table, lying on the front. Your head

1563
04:52:25.520 --> 04:52:27.919
is supported, your arms are.

1564
04:52:27.799 --> 04:52:35.360
Supported, and you feel comfortable and breathing.

1565
04:52:35.479 --> 04:52:45.200
This really easy, and you feel you're comfortable in how

1566
04:52:45.279 --> 04:52:46.040
you look as well.

1567
04:52:46.200 --> 04:52:50.840
So there's none of that issue of body problems or shyness.

1568
04:52:51.759 --> 04:52:59.840
Because I'm a profession ends. This is a therapy session,

1569
04:53:00.720 --> 04:53:03.919
so none of that stuff matters and whatsoever.

1570
04:53:07.799 --> 04:53:14.279
This is about you. This is about how you feel

1571
04:53:14.959 --> 04:53:17.400
and how you can.

1572
04:53:18.759 --> 04:53:24.000
Enjoy that sense of comfort to the unaxation that comes

1573
04:53:24.119 --> 04:53:29.119
from letting go and allowing my hands.

1574
04:53:30.159 --> 04:53:37.479
My thing is to react you by a message, nobody.

1575
04:53:42.639 --> 04:53:44.799
I one starts off just by place.

1576
04:53:44.599 --> 04:53:45.720
In my hands.

1577
04:53:47.720 --> 04:53:48.720
On the back of your head.

1578
04:53:50.200 --> 04:53:53.840
Just get me just you can feel my hands.

1579
04:53:55.279 --> 04:53:56.799
Do I really want you.

1580
04:54:01.279 --> 04:54:03.119
See you can maybe feel the warm Put.

1581
04:54:03.000 --> 04:54:08.560
My hands on the back of your head, with my

1582
04:54:08.720 --> 04:54:13.560
hands the side of the not repressing. Just olden way

1583
04:54:13.680 --> 04:54:18.040
very gently, maybe open.

1584
04:54:17.880 --> 04:54:21.479
Your ears and a little bit on your face, just

1585
04:54:21.599 --> 04:54:24.159
so you can feel my hands.

1586
04:54:26.279 --> 04:54:27.200
So you want to find a.

1587
04:54:27.240 --> 04:54:40.040
Custom to go And now put my hands and the

1588
04:54:40.200 --> 04:54:45.360
back of my head again gently I will slide down.

1589
04:54:47.959 --> 04:54:48.880
To the back of my head.

1590
04:54:56.919 --> 04:55:05.959
Feel my hands, give me straight in.

1591
04:55:06.040 --> 04:55:13.680
The back of the stone. I seem to get used to.

1592
04:55:13.799 --> 04:55:19.360
The feeling with my hands and spell what abstance with

1593
04:55:23.200 --> 04:55:25.080
the minds that we're safe.

1594
04:55:26.159 --> 04:55:36.880
That's all We're gonna start taking messle.

1595
04:55:36.639 --> 04:55:38.599
The muscles.

1596
04:55:54.919 --> 04:55:55.639
Very trusting.

1597
04:55:57.720 --> 04:55:58.880
That's such as.

1598
04:56:00.479 --> 04:56:13.159
Next she'll make you if she won't look good.