June 1, 2025

(no music) (5 hours) PING PONG | Let me bore your pain away #36 | Jason Newland | 1st June 2025

(no music) (5 hours) PING PONG | Let me bore your pain away #36 | Jason Newland | 1st June 2025
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WEBVTT

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

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This is.

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A chronic pain relief session. Stress and pain relief. Please

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only listen when you can safely close your eyes, and

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I only ever listen to not just my recordings for

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chronic pain, but any recordings ever. I only listen when

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you've got permission from your doctor. And you do need

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to know the cause of the chronic pain, so it's important.

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Now you may wonder why stress and pain relief, It's

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two different things. You enjoy the sound effects.

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That's Vinny.

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He was behind me cleaning, giving himself a little bed bath,

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but now he's not. I literally move the camera around

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so you could see him because I like, I kind

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of like to think that you can see that that's him,

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rather than that I've edited it and added my own

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little sound effects. You know that sounds like a dog

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licking himself. I don't do that. It literally is a

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dog licking himself. You know, I'm not pretending to have

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a dog, That's what I'm saying. I do actually have

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a little Vinnie running around. So I figured if you

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can see him on camera, then when you hear him

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drinking water, you know that I've not just added that

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as a as a super special effect. Why would why

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would anyone do that?

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I don't know.

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So what I realized a long, long, long time ago

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is stress relief equals pain relief, you know, relaxation equals.

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Pain relief.

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And then I realized a bit more recently, probably the

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last ten years or so, the same techniques, the same

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little things you can play around with that helped to

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reduce pain also help to reduce stress, so on and

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so forth. So the same techniques can be used, I mean,

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they can be adapted a little bit differently. I mean,

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you know, if you're focusing on a particular part of

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your body, whether it's chronic pain or stress, it reduces

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in the same way. It's kind of strange, really, it's

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quite quite cool. I'm not sure if I said this already.

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I have said already, because I've already started this recording.

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I got about ten minutes in I realized I hadn't

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pressed record, So you missed a lot of gold. That

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was a golden moment. It's like a shower of authentic, new, original,

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glorious golden material. It's like a glorious golden shower and unfortunately,

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I maybe that's not the right term, but unfortunately I

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didn't press record. So I'm doing it again, and this

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is the second best version. Probably it might improve, so

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don't go. It might get better. Probably won't, but it might.

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It might.

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Now I should say, but I don't have to. Could

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could say. What I do and how I do it

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is very unconventional. It's very unlikely you'll find anyone else,

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probably in the world that does this the way that

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I do it. It doesn't mean to say that it's

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any good, it's just it's different. So, you know, I

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think it's nice to have variety, and it's nice if

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you can find a person to listen to or to

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watch on video that firstly doesn't take themselves too seriously.

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I think that can be quite nice, even if it's

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a serious subject. And chronic pain is a very serious subject.

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So at no.

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Point am I, you know, making fun of what I'm

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doing and making fun of the topic.

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Because I'm not. I have chronic pain myself. I got

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after It's in my.

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Lower back, so and I had years, probably about fifteen

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years of real problems with my right shoulder after an injury,

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and it's still there a bit but it's it's I

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think if I stopped tapping it, it probably won't hurt

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so much. But yeah, it's better than it used to be.

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But my lower back, it's just a continuous thing to manage.

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So even though.

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For those that haven't seen me before, those that haven't,

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if you haven't seen me before, if you or you

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haven't listened to my podcast, because I do six different

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versions of this recording will be on my podcasts, one

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just normal link, five and ten hours of out music,

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and then five and ten hours with music, So six

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different recordings. Only one video on YouTube will be this one,

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which is just standard recording with no music. Although I

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suppose I could look into putting some music on. We'll say,

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you know, in the future, maybe do two versions, one

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with one without music. A Dini no, But I think

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the bottom line is you test it. How do you

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feel different compared to how you felt before. That's the

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bottom line. And if someone's sitting thinking all this person

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sunds so unprofessional, which could you know? It's fair enough,

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but that means that you're inside your own mind moaning

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instead of relaxing, instead of letting go. Because if you're

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in your own mind, judging, you know, sort of judging.

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You know, some people would be like, oh, it's not

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fair that I'm making videos. Come just too handsome. I'm

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too sexy, and it's a distraction and it's really hard

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to close your eyes because you just want to look

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at this sexy body of mine. I understand that. But

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and guarantee there'll be someone that responds, Oh, you're really

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up yourself. You really think you're look you're an old man.

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You think you're really sexy. Mean, you've got a big

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pink tomato face.

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You mean me and you.

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It's like, yeah, I know what I look like. Fifty

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four years I've been looking.

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In the mirror.

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Havn't much time to do anything else. Really, that's my advice.

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You've got the advice for someone. My neighbor downstairs twenty

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years old. I said, yeah, don't spend all your time

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looking in the mirror. You just don't get anything done. So

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that was weird. That's got nothing to do with a recording.

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So what hell do you feel?

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Even?

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Right?

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If I was to sit here with my little bottle

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of water, or it's a big bottle of water and

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my hands have grown, but it's a little bottle of water.

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And it's not that little. It's what is it, fifty

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cla whatever that is, cubic liters, etc. I don't know,

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but I could just talk about this bottle of water

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for twenty minutes and I could, I really could, which

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is weird. But yeah, not that I would necessarily stay

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focused on the water. But a technique is to focus

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on something, something that's.

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So random that it takes your attention.

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I mean, you know, moves your attention away from yourself,

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so you're not thinking about yourself. And that's kind of

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what these recordings are. At the very very least, it's well,

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at the very least, it's just me being annoying. I suppose,

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you know, in reality, some people like, Okay, it's just annoying.

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That's the worst case scenario. But generally, for those that

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are able to tolerate me, the worst case scenario is

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you feel more relaxed at the end of it, at

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the end of the video, at the end of the recording,

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the audio podcast. And so in a way, and I

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have set up I've got podcasts, let me boy to sleep,

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let me Boil your pain away. Where the whole idea

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of those recordings really was, especially with the lett Me

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Boy to Sleep that I've been doing for seven years.

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I feel I've got one thousand, three hundred and fifty

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odd recordings and they're all odd or.

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Pretty odd, and.

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I the idea really was to just partially a distraction,

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but partially why you're listening to my voice. You're not

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worrying about stuff while you listen to my voice. You're

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not thinking about the past. You know why you're listening

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to my voice. You're no longer concerned about the future.

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Why you're listening to my voice. It's almost that, not

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that you've given me control of your mind, which you haven't,

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of course, but you kind of maybe allowed my voice

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to be your internal voice for a little while. So

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instead of that moaning and maybe even your internal dialogue

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might be rude to you, which is not good. So

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it might be dismissive, it might be telling you, oh,

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you're no good at this whatever. So you just quieten

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that down and let me be your internal voice for

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just this period of time. And I'm not going to tell.

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You negative things about yourself.

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I'm not going to tell you what you can't do.

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I'm not going to tell you what.

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You should do.

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I can tell you or mention what you could do,

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which would be relaxed, which would be not to take

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yourself too seriously. And there's also a concept that I

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think can be quite difficult even for me to really

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grasp at times, and that's to let go.

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And when I mean let go, I don't mean forever.

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I mean, wow, I thought I just pressed on my

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chest and I think it's hot in it. I'm sweating.

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Either that or my nipples are leaking. I'm lactating. I

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can't believe it. You might think, but that's in the

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middle of your chest. Okay, there's no rules about where

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your nipples should be. But I spoke anatomically maybe, but yeah,

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I've got five.

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So what was I saying?

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The thing that can be difficult, the idea that can

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be a little bit difficult to sort of think through.

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There's two actually. One is forgiveness. That's a really, really

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complicated one for some people to get their head around.

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And I'm one of those people that, yeah, I can

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see why it's complicated, but forgiveness. You know, we're not

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talking about forgiveness really, but although I am so, I

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guess I am talking about forgiveness. But it's not about

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letting someone else off. It's about helping you. You're not

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helping that other person.

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You're helping you. You know, you're It's the whole Buddhist

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An old Buddhist thing is anger, or you know, let's

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say someone who doesn't forgive someone holding onto angers like

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someone chucking a hot coal at you and instead of

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ducking out.

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The way, you catch it. So you're just going to

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stand there with this hot coal. It's quite an outdated idea, really,

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isn't it. I mean, when's the last time someone chucked

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a hot coal at you? I can't remember last time

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even saw hot coal. Probably when I was about ten eleven,

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maybe twelve. We used to have a fire in our

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house were potential heating as well. I'm not that old.

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We did have central heating, but there was a fireplace

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downstairs and it was a mixture of coal and logs

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as well.

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Yeah, I used to like that.

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But anyway, if you ever tried to pick one and

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things up, don't because it's hot. I mean you'd think

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like it's come out of a fire, it's going to

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be hot. But there's also that thing like, okay, you know,

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when you get something out of the oven and if

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you if you pick up quickly, it doesn't burn you.

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That doesn't work with hot coals. You know, if you've

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got sponge cake and it's come out the oven and

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maybe or a biscuit, and you think, well, just quickly

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move it from the tray onto the take onto like

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a plate without touching the metal tray. There is and

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sometimes you know, just about if you do it cook

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enough because I like to eat them straight away. Ideally, see,

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there's not a cooker that does this. If there was

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a cooker that cooked biscuits right like a biscuit maker, cooker.

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That cooked the food, but.

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When it had finished the food would be the cookies

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let's say, for example, would be exactly the right temperature

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to eat instantly as soon as it comes out the oven.

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So maybe some kind of fan to cool down the cookies.

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That's an invention. If your invention minded and you you've

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got to think about cookers, you.

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Can invent something. You know.

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I'll be happy to share some of the profit with you,

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as it was my idea, thank you very much. So

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a fan other, but actually one that cools down the

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food for the last five minutes ten minutes. I don't know,

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so when it comes out, you can just maybe some milk,

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cup of tea. It'd be more like crunchy crunchy, But

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I can't do that sound. I like crunchy biscuits, cookies.

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You know, I don't want it to be soft. I'm

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not prejudiced, but I just don't you know, I prefer

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like a nice mind you if it's just sad the oven.

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Sometimes they just taste so good. It doesn't really matter

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what texture they are, because it's about the taste. That's

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a problem with making these recordings. When I'm hungry, I

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start talking about food. So yeah, if you for forgiveness,

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that can be a hard one, but it can be

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good for relieving physical sensations. It can be good for

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because if he was able to, for example, decide that

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that person that may be called those problems all those

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years ago, and you decide to just let it go,

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not for them, but for you, just to say I

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forgive them again, not for them, but for you. It

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can change how you physically feel. It definitely can change

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how you emotionally feel, but then that changes how you

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physically feel, because if.

246
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You're feeling.

247
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Calm in your mind, you will also be affected in

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your body by feeling calm. It works the opposite way

249
00:19:52.119 --> 00:19:57.920
as well, of course, so someone that has so if

250
00:19:58.000 --> 00:20:00.000
I have aarf right, well I do have alf right

251
00:20:00.079 --> 00:20:07.240
this in my back. If I get stressed, my lower

252
00:20:07.240 --> 00:20:10.319
back hurts more. If I get angry, my lower back

253
00:20:10.400 --> 00:20:18.200
hurts more. If I relax we're doing these recordings are

254
00:20:18.240 --> 00:20:23.880
quite relaxing, actually, because there's something about my voice.

255
00:20:24.039 --> 00:20:30.079
It's like my squeakly virus. It's so calming.

256
00:20:30.839 --> 00:20:35.559
It's quite relaxing to just focus on relaxation, and that's

257
00:20:35.559 --> 00:20:42.079
what this is really focusing on relaxing. Talking about relaxation

258
00:20:44.000 --> 00:20:52.960
in itself can be relaxing. Talking about your body feeling

259
00:20:53.039 --> 00:20:58.519
more comfortable and calm can cause your body to feel

260
00:20:58.559 --> 00:21:04.880
more comfortable and calm. Because our minds are so powerful,

261
00:21:06.559 --> 00:21:09.079
you know, in a sense, you know, we get what

262
00:21:09.119 --> 00:21:14.720
we think about. If you're focusing and expecting a certain

263
00:21:15.279 --> 00:21:24.039
physical response to listening to me talking, then there's a

264
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good chance you can have that physical response because that's

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what you expected, which is why these can be very

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00:21:36.640 --> 00:21:41.519
useful when you start to listen or play the video,

267
00:21:41.720 --> 00:21:47.759
listening to the podcast with that expectation of actually feeling

268
00:21:47.839 --> 00:21:53.000
more calm in your mind and your body, because maybe

269
00:21:53.000 --> 00:21:56.680
that's what's happened previously, that's what's happened in the past

270
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when you've listened to me, when you've heard my voice,

271
00:22:00.559 --> 00:22:05.839
when you think of me, perhaps as a sense of

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your mind's slowing down, your internal dialogue no longer racing

273
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around and maybe being petty or being negative perhaps and

274
00:22:25.759 --> 00:22:32.759
it calms down. It gives you a break and a

275
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thing that I know some people it can be a

276
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complicated idea of letting go of everything. And it's not

277
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about letting go of everything forever. It's for me. It's

278
00:22:50.079 --> 00:22:55.200
when I say just when I do a recording, and

279
00:22:55.240 --> 00:22:59.759
I'm kind of aiming at you, letting go of everything

280
00:23:00.519 --> 00:23:07.799
during the time that we spend together. And when I

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say everything, I do mean everything. Whether you're visiting someone

282
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in a hospital, whether you've got a loved one that's

283
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in trouble, whether you're in trouble, whatever, any of that

284
00:23:22.279 --> 00:23:30.319
worldly stuff. You're letting it go temporarily. It doesn't mean

285
00:23:30.359 --> 00:23:32.920
that you don't care, because of course you do. It's

286
00:23:33.000 --> 00:23:35.400
not about that. It's like, well, I can't I've heard

287
00:23:35.400 --> 00:23:37.640
people say to me, or I can't, I can't let

288
00:23:37.680 --> 00:23:43.880
that go because I care too much. It doesn't stop

289
00:23:43.920 --> 00:23:48.000
you caring, But in that moment, you're not thinking about that.

290
00:23:49.559 --> 00:23:55.519
In this moment, you don't care about anything. You're not

291
00:23:55.640 --> 00:24:01.920
worried about anything, you're not concerned about anything. Maybe you're

292
00:24:01.920 --> 00:24:06.440
not even thinking about anything. It's an opportunity for your

293
00:24:06.480 --> 00:24:09.279
mind and your body to kind of sink together.

294
00:24:12.680 --> 00:24:13.119
In a way.

295
00:24:13.160 --> 00:24:15.039
If you think of it as a sink, a literal

296
00:24:15.039 --> 00:24:17.920
physical sink, you can just pull the plug hole out

297
00:24:17.920 --> 00:24:22.279
and let all that stuff just drain away. All the stress,

298
00:24:23.039 --> 00:24:27.079
all the tension, just strain out of that down that

299
00:24:27.240 --> 00:24:38.200
plug hole in the sink. I'm a little bit pleased

300
00:24:38.240 --> 00:24:42.720
with that analogy. If any mind, what my arms were longer,

301
00:24:42.759 --> 00:24:49.119
I could put myself on the back unfortunately mind you,

302
00:24:50.559 --> 00:24:52.880
Oh no, because I can a little bit, but it's

303
00:24:52.920 --> 00:24:56.279
about the back of mynd. Oh that was lovely. Yeah,

304
00:24:56.319 --> 00:25:04.640
I could just about manage. So a distraction, letting yourself,

305
00:25:06.599 --> 00:25:16.759
choosing to relax, choosing to let go, even if it

306
00:25:16.880 --> 00:25:22.759
is just for a short time, has that same physical effect.

307
00:25:25.079 --> 00:25:32.519
Whether it's a part of your body that was problematic

308
00:25:32.680 --> 00:25:36.440
before you started listening to me, or whether it's to

309
00:25:36.480 --> 00:25:44.079
do with tension or something that you previously were concerned

310
00:25:44.119 --> 00:25:49.079
or worried about, and now you have let that go,

311
00:25:51.359 --> 00:25:54.119
and you can test it as well. Test letting it go,

312
00:25:55.359 --> 00:26:01.920
test taking a step back, Test how it feels, and

313
00:26:02.000 --> 00:26:08.440
whether you like that feeling. How does it feel to

314
00:26:08.640 --> 00:26:14.680
just relax, to just move away and let your mind

315
00:26:14.839 --> 00:26:19.720
calm down almost. I quite like the idea of the

316
00:26:19.839 --> 00:26:24.240
mines surrounded by windows and you just open the windows

317
00:26:25.640 --> 00:26:29.599
and it's very windy, so you open all the windows

318
00:26:30.519 --> 00:26:34.200
and the room's all stuffy, like the mine's all stuffy,

319
00:26:34.240 --> 00:26:39.759
full of this just maybe dust and cockbribs, maybe a

320
00:26:39.759 --> 00:26:47.200
bit like my flat, oh my underpants, and the wind

321
00:26:47.319 --> 00:26:50.440
blows through one window and out of the other window

322
00:26:50.839 --> 00:26:58.359
and completely clears the air in your mind. I kind

323
00:26:58.359 --> 00:27:00.599
of like that idea. It's weird, as I said it,

324
00:27:00.640 --> 00:27:05.519
I felt like a a lot of breeze on my face,

325
00:27:07.039 --> 00:27:09.519
which is weird because the windows are not open here,

326
00:27:12.279 --> 00:27:13.720
and on my chest as well.

327
00:27:13.799 --> 00:27:14.440
And my face.

328
00:27:15.680 --> 00:27:20.319
It's like a coolness, almost as if the wind or

329
00:27:20.359 --> 00:27:24.759
the breeze was blowing through my through my head and

330
00:27:24.880 --> 00:27:30.440
clearing out almost literally, like the wind was blowing through

331
00:27:30.480 --> 00:27:45.000
my brain through my mind. That's quite nice. I'm pretty

332
00:27:45.039 --> 00:27:51.119
good at this. I'm joking. If it does feel nice,

333
00:27:51.119 --> 00:27:57.559
it's quite relaxing. I've been doing this for nineteen years.

334
00:27:57.559 --> 00:27:58.319
Can you believe it?

335
00:27:59.039 --> 00:27:59.839
Nineteen years?

336
00:28:02.400 --> 00:28:04.279
I know you thought I'd actually have some kind of

337
00:28:04.279 --> 00:28:11.519
skill by now, wouldn't you? It might happen one day.

338
00:28:12.839 --> 00:28:14.960
I mean, I do believe everyone's got something that they're

339
00:28:14.960 --> 00:28:15.279
good at.

340
00:28:15.319 --> 00:28:15.839
I just.

341
00:28:17.680 --> 00:28:20.960
Eating biscuits and watching television. I don't think that's necessarily

342
00:28:20.960 --> 00:28:26.960
a skill great at that. You should see me devour

343
00:28:27.000 --> 00:28:27.720
an easter egg.

344
00:28:28.799 --> 00:28:29.279
Wow.

345
00:28:30.599 --> 00:28:45.720
Poor, We'll talk about chocolate and food again. I know, Okay,

346
00:28:46.720 --> 00:28:51.640
I just noticed how you feel? How do you physically feel?

347
00:28:57.599 --> 00:29:01.680
How do you feel in your face, your shoulders, your neck,

348
00:29:02.839 --> 00:29:09.319
your arms, your hands and fingers, your chest, your stomach,

349
00:29:10.160 --> 00:29:20.200
your back, your bumb your groin, hips, your thighs, knees,

350
00:29:21.440 --> 00:29:33.160
lower legs, your shins, your calfs, ankles, your knees, your elbows,

351
00:29:34.279 --> 00:29:42.400
your feet, your heels, tops of your feet, bottoms of

352
00:29:42.440 --> 00:29:53.759
your feet, your toes, your eyes, your jaw, your ears,

353
00:29:55.720 --> 00:30:05.960
your lips, your mouth, your tongue, maybe your teeth or

354
00:30:06.000 --> 00:30:21.200
your guns, your throat. Noticing what it feels like to breathe.

355
00:30:21.799 --> 00:30:26.519
You may have noticed that your breathing is increased. You know,

356
00:30:26.559 --> 00:30:34.920
it's got a bit deeper, but also slower, but naturally

357
00:30:36.279 --> 00:30:46.640
without any effort, without focusing, just naturally slower and deeper.

358
00:30:50.759 --> 00:30:53.799
And that breathes again, it's on my face and my

359
00:30:53.960 --> 00:31:10.920
chest hm for a minute after I just checked the

360
00:31:10.920 --> 00:31:13.720
window still and make sure Vinne's not farting in my direction.

361
00:31:17.240 --> 00:31:21.400
But then it wouldn't be a cold breeze, would it

362
00:31:21.519 --> 00:31:42.960
be a smelly one? And what I notice is if

363
00:31:43.000 --> 00:31:49.960
this background sounds, I find it's actually.

364
00:31:51.720 --> 00:31:52.240
Helpful.

365
00:31:55.000 --> 00:32:05.839
It tends to increase the relaxation. When I say that,

366
00:32:05.880 --> 00:32:12.160
I mean obviously not if if you've got a workman

367
00:32:12.519 --> 00:32:15.839
out in the garden digging for oil, then yeah, that's

368
00:32:15.839 --> 00:32:19.160
shaking the whole building. Perhaps that wouldn't be particularly relaxing,

369
00:32:19.240 --> 00:32:30.279
but generally, or a couple of helicopters playing table tennis

370
00:32:30.319 --> 00:32:33.240
with each other, I don't know how that would work.

371
00:32:34.240 --> 00:32:40.000
But helicopters are quite noisy, an't they. That's a strange visual,

372
00:32:40.039 --> 00:32:45.240
isn't it. Two helicopters playing table tennis or ping pong.

373
00:32:49.200 --> 00:32:50.839
I don't know why. I always find that word of

374
00:32:50.839 --> 00:32:54.839
weird tickles be a little bit ping pong I don't

375
00:32:54.880 --> 00:32:59.200
know why. I think is a word. Pong is another

376
00:32:59.200 --> 00:33:03.640
word for smelly, isn't it? And ping is another word

377
00:33:03.720 --> 00:33:14.119
for ping, ping like a little sound like a ping.

378
00:33:15.319 --> 00:33:20.720
I suppose like a mobile phone text message or something

379
00:33:20.759 --> 00:33:21.200
like that.

380
00:33:22.519 --> 00:33:22.759
Ping.

381
00:33:23.720 --> 00:33:24.079
Yeah.

382
00:33:24.119 --> 00:33:28.799
Maybe, So I don't know what that's got to do

383
00:33:28.880 --> 00:33:38.079
with table tennis. Some would ask her, what's two helicopters

384
00:33:38.119 --> 00:33:43.960
playing table tennis in your garden got to do if

385
00:33:45.839 --> 00:33:50.359
feeling relaxed and calm? And my answer to that would be,

386
00:33:51.279 --> 00:33:53.160
it wouldn't be in the garden. Would it be on

387
00:33:53.200 --> 00:33:56.799
the roof? That just be ridiculous. How they're going to

388
00:33:56.839 --> 00:33:59.119
fit in the garden. It's only a tiny little garden.

389
00:34:00.200 --> 00:34:06.079
Helicopters they need to be on the roof. And then

390
00:34:06.119 --> 00:34:08.079
I think, well, it's not a flat roof, so that

391
00:34:08.079 --> 00:34:11.360
would be very difficult. They have to reconstruct the whole building.

392
00:34:14.760 --> 00:34:16.800
I've been on some roofs that were big enough for

393
00:34:16.880 --> 00:34:22.599
two helicopters and a big table tennis table or ping

394
00:34:22.719 --> 00:34:34.199
pong table, ping pong. It's one of those words. Although

395
00:34:34.280 --> 00:34:43.880
there's like, just it sounds strange, ping pong, ping pong's

396
00:34:44.199 --> 00:34:51.320
I don't know why it is. I kind of can't

397
00:34:51.320 --> 00:34:57.000
of imagine inventing a game and getting all excited and

398
00:34:57.039 --> 00:35:04.679
going to the bank. Hey, missus, bank manager, I got

399
00:35:04.719 --> 00:35:07.599
an idea for a new game. I need some financing

400
00:35:07.679 --> 00:35:08.159
to help.

401
00:35:09.880 --> 00:35:10.440
What is it.

402
00:35:10.519 --> 00:35:15.679
What's the game? Well, you know tennis, Yes, I've heard

403
00:35:15.679 --> 00:35:21.440
of the thing. It's like tennis, except it's done on

404
00:35:21.519 --> 00:35:25.320
a table and the net is across the middle of

405
00:35:25.360 --> 00:35:31.239
the table, and the two participants use little bats and

406
00:35:31.719 --> 00:35:35.519
they stand up and play and it's just like a

407
00:35:35.639 --> 00:35:44.000
miniature version of tennis. Really, And the bank manager might

408
00:35:44.079 --> 00:35:47.440
be and it might not be. The bank manager might

409
00:35:47.480 --> 00:35:49.719
just be someone that works in the bank. But for

410
00:35:49.800 --> 00:35:53.920
this story, let's say it's a bank manager called Dorothy.

411
00:35:54.880 --> 00:36:00.519
She's got three cats, and she enjoys going on a

412
00:36:00.559 --> 00:36:09.119
holiday scuba diving. It's a little bit of a backstory.

413
00:36:09.360 --> 00:36:16.719
She once dated a man called Jeremy, and she found out,

414
00:36:16.800 --> 00:36:22.039
after about three years into a relationship, that he enjoyed

415
00:36:22.360 --> 00:36:35.840
disco dancing, and she couldn't handle that. She also planted

416
00:36:35.840 --> 00:36:40.440
a tree near to where she was living when she

417
00:36:40.519 --> 00:36:44.000
was a child, and now that tree's grown, it's very big.

418
00:36:45.719 --> 00:36:49.400
But the thing that she doesn't realize is that actually

419
00:36:50.000 --> 00:36:53.599
the tree that she goes and hugs and you know, visits,

420
00:36:54.280 --> 00:36:59.480
it's a different tree. She forgot which tree it was.

421
00:37:01.519 --> 00:37:06.320
And when she visits and she takes people with her

422
00:37:06.920 --> 00:37:08.920
and she shows people around and say, well, let me

423
00:37:08.920 --> 00:37:12.119
show you my special tree. It's not her tree at all.

424
00:37:12.440 --> 00:37:17.119
Her trees and one next to it, and her tree

425
00:37:17.159 --> 00:37:20.719
is a bit upset about that it's not getting any attention.

426
00:37:23.079 --> 00:37:25.960
The thing is, the reason she thinks that that's her

427
00:37:26.039 --> 00:37:29.159
tree is because she went away for quite a while

428
00:37:29.440 --> 00:37:33.000
and she came back and the tree was big. She

429
00:37:33.079 --> 00:37:35.960
knew the net tree next to her, the tree wasn't

430
00:37:35.960 --> 00:37:40.920
hers because it was small, and her tree would have

431
00:37:40.920 --> 00:37:43.599
grown after ten years, would have grown a lot bigger.

432
00:37:44.000 --> 00:37:47.599
So she knew that the big tree was hers. What

433
00:37:47.760 --> 00:37:52.599
she didn't know is what she actually planted wasn't a tree.

434
00:37:52.679 --> 00:38:01.440
It was a daffodil. Daffodile, daffodial dial that's not even

435
00:38:01.440 --> 00:38:08.920
a word, is it a daffodil? So she planted this

436
00:38:09.039 --> 00:38:12.440
daffodil thinking it was a tree, but it wasn't a tree.

437
00:38:12.440 --> 00:38:27.320
It was a daffodil. Why did I say daffodil? But anyway,

438
00:38:27.320 --> 00:38:33.039
that's her backstory and she wants she once fell out

439
00:38:33.039 --> 00:38:35.559
of a tree. So she had a thing about trees.

440
00:38:37.039 --> 00:38:42.079
But she was okay because luckily she was wearing shoes

441
00:38:42.159 --> 00:38:46.440
with springs at the bottom, and she just bounced back

442
00:38:46.480 --> 00:38:53.559
into the tree. Then she joined the circus, so it.

443
00:38:53.559 --> 00:38:54.360
Worked quite well.

444
00:38:55.360 --> 00:38:59.519
But eventually she realized that she she wanted to settle

445
00:38:59.559 --> 00:39:04.559
down a little bit, especially once she met Jeremy and

446
00:39:06.440 --> 00:39:08.559
she thought to herself, I'm going to get a different job.

447
00:39:10.119 --> 00:39:10.360
You know.

448
00:39:11.599 --> 00:39:14.559
It's when she got that job in the bank for well,

449
00:39:14.639 --> 00:39:19.440
prospects are there and there's nothing can get in the way.

450
00:39:19.519 --> 00:39:22.440
Now I found the man of my dreams, got a

451
00:39:22.440 --> 00:39:26.199
lovely home. The only thing that could could ruin this

452
00:39:26.840 --> 00:39:29.880
is if I found out that Jeremy was into disco dancing,

453
00:39:30.480 --> 00:39:32.199
but that's unlikely to happen.

454
00:39:35.360 --> 00:39:36.000
Anyway.

455
00:39:36.280 --> 00:39:39.679
She if you go and she's saying, oh, that's a

456
00:39:39.800 --> 00:39:44.239
really good idea. That's a really good idea. You can

457
00:39:45.639 --> 00:39:48.599
you can, we could put that together, but it's going

458
00:39:48.679 --> 00:39:54.280
to cost money to promote it. And you know, if

459
00:39:54.280 --> 00:39:57.320
you've already got the design for it, you're going to

460
00:39:57.400 --> 00:40:10.199
need money and you're probably going to need investment. And yeah,

461
00:40:10.480 --> 00:40:14.719
it's great, so you'd be whoever was invented. It probably

462
00:40:14.719 --> 00:40:16.760
felt brilliant. So what are you going to call it?

463
00:40:17.079 --> 00:40:17.639
Ping pong?

464
00:40:19.480 --> 00:40:19.519
No?

465
00:40:20.559 --> 00:40:24.559
See you later. I can't help you with that, ping pong.

466
00:40:24.719 --> 00:40:26.039
Who's going to buy ping pong?

467
00:40:27.440 --> 00:40:27.639
Ping?

468
00:40:27.760 --> 00:40:32.400
I can see it now, ping pong? No, No one's

469
00:40:32.400 --> 00:40:36.599
going to buy that. We could call it something different.

470
00:40:39.199 --> 00:40:40.079
WHOA what?

471
00:40:41.239 --> 00:40:41.440
Well?

472
00:40:41.440 --> 00:40:50.880
Think about it? Is tennis on a table, so we'll

473
00:40:50.960 --> 00:40:54.679
call it tennis on a table. That's a mouthful, though,

474
00:40:54.679 --> 00:40:58.559
isn't it not as much as ping pong? I've been

475
00:40:58.679 --> 00:41:02.000
ping pongs are more than a mouthful? And tennis on

476
00:41:02.039 --> 00:41:02.519
a table?

477
00:41:05.679 --> 00:41:08.840
Mmm? Could just shorten.

478
00:41:08.519 --> 00:41:12.840
It like two words?

479
00:41:14.639 --> 00:41:20.320
What on tennis? No on a tennis?

480
00:41:20.800 --> 00:41:21.039
No?

481
00:41:23.440 --> 00:41:33.199
Tennis on no? What table? Tennis? Table?

482
00:41:33.559 --> 00:41:37.960
Tennis? It's like tennis but on the table. But you're

483
00:41:37.960 --> 00:41:42.960
not reading out the whole sentence. It's kind of self

484
00:41:43.000 --> 00:41:48.039
explicit explicit, you know, it explicits itself.

485
00:41:50.599 --> 00:41:53.880
Oh do you mean describes explains? Yeah?

486
00:41:54.039 --> 00:42:01.400
Okay, but not ping pong. No, but I really like

487
00:42:01.480 --> 00:42:03.920
the term ping pong. I think it's a really catchy word,

488
00:42:05.199 --> 00:42:15.639
really catchy name like no. But yeah, if those kind

489
00:42:15.679 --> 00:42:19.559
of sounds, it would probably be quite noisy. But generally

490
00:42:20.000 --> 00:42:24.480
background sounds like the birds singing. I like the birds

491
00:42:24.480 --> 00:42:30.280
singing because this isn't I mean, you may listen to

492
00:42:30.320 --> 00:42:33.000
this and fall asleep and stuff.

493
00:42:34.039 --> 00:42:44.840
But I really really love the sounds of birds. I

494
00:42:44.840 --> 00:42:45.639
always have done.

495
00:42:46.639 --> 00:42:50.039
I'm not always, I mean there was I'm sure there's

496
00:42:50.039 --> 00:42:52.880
been times when I've not wanted to hear birds. I

497
00:42:52.880 --> 00:42:56.760
can't think of any of those times. I mean, it's

498
00:42:56.800 --> 00:42:57.920
hard to say I've always.

499
00:42:57.960 --> 00:42:58.760
I mean like.

500
00:43:00.880 --> 00:43:05.119
Since I was born. I was lying in my mother's

501
00:43:05.239 --> 00:43:09.559
arms on the first I was born, and like, oh,

502
00:43:10.320 --> 00:43:14.800
like we look so content, so so relaxed, and I'd say, yeah,

503
00:43:14.800 --> 00:43:15.519
I'd be more relaxed.

504
00:43:15.639 --> 00:43:18.360
I could hear some birds. Where's the birds at?

505
00:43:23.719 --> 00:43:33.360
I find parrots very noisy, very right. That's probably not

506
00:43:33.440 --> 00:43:37.760
a good example of a parrot, but it yeah, they're

507
00:43:37.760 --> 00:43:44.079
not quite as sweet. And this is bird outside. It goes,

508
00:43:45.519 --> 00:43:50.320
it whistles, but it sounds like a human whistling. Or

509
00:43:50.400 --> 00:43:55.400
unless it's one of those birds that copies humans, well

510
00:43:55.400 --> 00:43:59.760
they meet not mere cats. There's a certain bird that

511
00:43:59.800 --> 00:44:09.159
could mimic humans, isn't there. I wasn't thinking of parrots,

512
00:44:09.360 --> 00:44:12.000
but maybe, but there's another one. There's another bird that

513
00:44:12.039 --> 00:44:12.519
can do it.

514
00:44:15.000 --> 00:44:19.239
I forget what it is, is it? Budgie? Can budgies

515
00:44:19.320 --> 00:44:24.599
learn words? I don't know.

516
00:44:28.519 --> 00:44:31.039
We can't full circle because I'm sure I saw budgies

517
00:44:31.039 --> 00:44:32.719
playing table tennis.

518
00:44:33.760 --> 00:44:34.400
On a video.

519
00:44:34.760 --> 00:44:41.239
Maybe it was ping pong, ping pong, I don't know.

520
00:44:41.360 --> 00:44:43.199
That's just stuck in my head today. I don't know

521
00:44:43.239 --> 00:44:56.119
why why, I don't know where the word came from.

522
00:44:56.199 --> 00:45:00.599
And you can notice how you're feeling, or maybe you

523
00:45:00.639 --> 00:45:04.760
don't want to notice how you're feeling. Maybe you don't

524
00:45:04.800 --> 00:45:07.960
care how you're feeling. Maybe you're just happy to feel

525
00:45:08.079 --> 00:45:10.719
the way you feel without examining it.

526
00:45:12.400 --> 00:45:13.159
Just being.

527
00:45:14.960 --> 00:45:28.360
With yourself, accepting yourself. I suppose, being in the moment,

528
00:45:34.280 --> 00:45:42.239
not needing anything, feeling peaceful.

529
00:45:46.719 --> 00:45:47.119
Mm hmm.

530
00:45:48.280 --> 00:46:04.519
It's nice, isn't it? And it brings me to the

531
00:46:04.599 --> 00:46:11.559
end of this recording about ping pong and other stuff

532
00:46:11.559 --> 00:46:14.880
that I've talked about. I got no idea what I'm

533
00:46:14.880 --> 00:46:22.639
gonna what title I'm going to get this recording, no idea.

534
00:46:23.800 --> 00:46:28.599
Maybe I'll just call it ping pong. So thank you

535
00:46:28.639 --> 00:46:33.480
for listening. Remember to be kind to yourself because you

536
00:46:33.639 --> 00:46:39.280
do deserve to feel happy, and be gentle with yourself

537
00:46:41.199 --> 00:47:02.880
because you deserve to feel safe. Lots of love bye,

538
00:47:03.440 --> 00:47:18.039
relax in a more deep and meaningful way, maybe in

539
00:47:18.079 --> 00:47:23.639
a way that can not just allow you to feel

540
00:47:25.000 --> 00:47:34.239
calmer now and throughout the time we spend together here,

541
00:47:36.239 --> 00:47:41.960
not just relaxed at the end of the recording when

542
00:47:41.960 --> 00:47:48.639
it's finished and you can enjoy that sense of comfort

543
00:47:48.800 --> 00:48:03.719
and peace, but also I think it would be nice

544
00:48:03.840 --> 00:48:23.639
to have those feelings of relaxation continue for longer after

545
00:48:23.719 --> 00:48:34.239
the recording has ended, so that you can still benefit

546
00:48:37.159 --> 00:48:44.440
from listening to my voice, maybe in a few hours time,

547
00:48:46.360 --> 00:48:59.760
perhaps tomorrow, and then by listening regularly, especially if you

548
00:49:00.079 --> 00:49:05.239
find like some people do and myself as well. Sometimes

549
00:49:05.280 --> 00:49:11.559
I find one particular recording that really resonates with me,

550
00:49:15.920 --> 00:49:18.280
and I just listened to it over and over again

551
00:49:20.559 --> 00:49:33.599
every morning, every evening. There was this recording from We're

552
00:49:33.599 --> 00:49:39.360
going back to about nineteen ninety nine. It wasn't hypnosis,

553
00:49:39.440 --> 00:49:44.719
but it was a guided visualizations. It kind of was hypnosis, really,

554
00:49:47.199 --> 00:49:52.400
and I managed to find it again and it still

555
00:49:52.480 --> 00:49:58.039
has the same effect on me. And part of it

556
00:49:58.239 --> 00:50:12.960
was the person's voice relaxed me, just felt so peaceful,

557
00:50:15.079 --> 00:50:21.559
and I'd look forward to listening to her in the

558
00:50:21.639 --> 00:50:32.360
morning and in the evening, and I knew before even

559
00:50:33.079 --> 00:50:41.599
pressing the play button that since I've done that, pressed

560
00:50:41.599 --> 00:50:50.199
the play button. This is in the days of CD

561
00:50:50.360 --> 00:50:59.000
players pressed the play button. In fact, it might have

562
00:50:59.079 --> 00:51:03.440
even been a tape tape recorder. I'd lie down on

563
00:51:03.480 --> 00:51:16.320
the bed and then even without necessarily listening to her

564
00:51:16.480 --> 00:51:29.440
words because I had them memorized. Really, it was as

565
00:51:29.480 --> 00:51:40.159
if my body knew exactly what to do, and the

566
00:51:40.320 --> 00:52:02.360
muscles just almost went into automatic relaxation, and I remember

567
00:52:02.480 --> 00:52:16.519
my mind would slow down. Now. Now, I was listening

568
00:52:16.559 --> 00:52:23.320
to this recording in the early days of learning hypnosis,

569
00:52:25.880 --> 00:52:33.719
and long before I ever made any videos or audio

570
00:52:33.800 --> 00:52:38.559
recordings myself, because I didn't start doing that till two

571
00:52:38.559 --> 00:52:57.880
thousand and six, I knew, I knew how helpful I

572
00:52:57.960 --> 00:53:08.400
found being able to just let go, to have that

573
00:53:08.639 --> 00:53:21.239
trust in the person that I'm listening to, knowing that

574
00:53:21.320 --> 00:53:29.679
it's going to be just as relaxing, if not more so.

575
00:53:32.320 --> 00:53:39.280
Each time you hear my voice, you may feel the same.

576
00:53:45.639 --> 00:53:46.960
Some people.

577
00:53:49.079 --> 00:54:01.400
Have been listening to me for over a decade, maybe

578
00:54:01.480 --> 00:54:06.920
not solidly, obviously, not twenty four hours a day, but

579
00:54:09.039 --> 00:54:16.760
maybe people come back. Some people maybe listen every day.

580
00:54:25.119 --> 00:54:33.199
There's something that I do, which you may not realize

581
00:54:33.519 --> 00:54:49.239
by listening, is when I record these recordings.

582
00:54:50.719 --> 00:54:51.119
Now.

583
00:54:51.239 --> 00:55:02.000
For example, I also am a fact by the words

584
00:55:03.719 --> 00:55:15.239
that I say. So if I said to you, focus

585
00:55:15.320 --> 00:55:24.519
on your feet, notice your feet relaxing, I will be

586
00:55:24.679 --> 00:55:47.400
focusing on my feet. I will be noticing my feet relaxing.

587
00:55:47.840 --> 00:55:54.039
If I said, focus on your hands, and maybe notice

588
00:55:54.199 --> 00:56:05.679
the difference between each hand, perhaps notice the the air

589
00:56:06.079 --> 00:56:10.800
in the room, the temperature of the room. On the

590
00:56:10.840 --> 00:56:22.639
backs of your hands. You may start to notice what

591
00:56:22.760 --> 00:56:30.159
almost feels like a very light breeze, even though there

592
00:56:30.880 --> 00:56:36.000
may not be any type of breeze at all where

593
00:56:36.039 --> 00:56:49.639
you are right now. And as you become aware of

594
00:56:49.679 --> 00:57:03.000
your hands, I'm also aware of how oh relaxed my hands,

595
00:57:07.000 --> 00:57:29.360
our feeling now and when it comes to potentially drifting

596
00:57:29.440 --> 00:57:34.519
off to sleep, which may be the reason you're listening,

597
00:57:40.239 --> 00:57:54.880
I also feel drowsy when I make these recordings. I

598
00:57:55.000 --> 00:58:13.440
also notice my mind drifting. In fact, at times I've

599
00:58:13.480 --> 00:58:27.880
actually fallen asleep without even noticing, and then I carry

600
00:58:27.960 --> 00:58:39.239
on talking. And it's only where I listen back to

601
00:58:39.519 --> 00:58:48.599
do the editing, I hear snoring, and I think I

602
00:58:48.599 --> 00:58:58.239
don't remember snoring. I remember talking. Was it snoring?

603
00:58:58.599 --> 00:59:00.360
Was a picture up?

604
00:59:04.360 --> 00:59:11.760
That's why I sound like when I snore, how I

605
00:59:11.800 --> 00:59:25.320
get really into the whole experience. I don't know how

606
00:59:25.440 --> 00:59:34.679
you feel. How relaxed do you feel in your feet,

607
00:59:37.760 --> 01:00:00.679
how relaxed you feel in your hands. I have noticed

608
01:00:03.280 --> 01:00:19.519
more and more that the more relaxed, deeper level of

609
01:00:19.719 --> 01:00:37.079
comfort you feel, the easier your breathing becomes. It's almost

610
01:00:37.360 --> 01:00:57.679
like that additional muscle relaxation. So this allows you to

611
01:00:57.840 --> 01:01:24.239
breathe easier without necessarily focusing on your breath. However, being

612
01:01:24.280 --> 01:01:41.000
able to notice the ease.

613
01:01:43.920 --> 01:01:44.800
In which.

614
01:01:52.039 --> 01:02:14.719
You breathe so naturally. You breathe so very easily and smoothly.

615
01:02:42.400 --> 01:03:01.280
Whenever I imagine my breathing improving, when I've got my eyes closed,

616
01:03:07.320 --> 01:03:20.199
I tend to visualize a beautiful field with trees and

617
01:03:20.400 --> 01:04:00.840
flowers producing all that life giving oxygen. It feels nice. Two,

618
01:04:02.440 --> 01:04:21.400
if nothing else, just taking some time away from everything,

619
01:04:32.679 --> 01:05:05.519
enjoying that feeling of peace serenity with a joyful heart.

620
01:05:30.599 --> 01:05:56.119
Time seems to just drip by, so very slowly, relaxed,

621
01:06:01.960 --> 01:06:41.119
so deeply peaceful, completely unattached to any thoughts whatsoever in

622
01:06:41.280 --> 01:07:45.679
this moment, completely Three noticing that your mind has slowed down.

623
01:07:53.960 --> 01:08:40.680
Slowed down because nothing really requires your attention. You can

624
01:08:40.920 --> 01:08:57.039
enjoy the physical sensations of allowing the stress to drip

625
01:08:57.800 --> 01:09:16.319
out of your body, to appear out of every part

626
01:09:17.560 --> 01:09:42.319
of your body, being released from your brain, er your

627
01:09:42.439 --> 01:10:46.399
mind slowly but surely, the muscle sing legs relax rex

628
01:10:50.760 --> 01:11:31.479
so very deeply, rects so deeply, and the feelings, the

629
01:11:31.680 --> 01:11:57.000
pleasant feelings in your arms and shoulders, deepening each part

630
01:11:57.119 --> 01:12:38.079
of your body further and deeper and deeper. Noticing the

631
01:12:38.239 --> 01:13:39.560
feelings in the back of your neck, feelings in your wrists, muscles,

632
01:13:41.640 --> 01:14:32.720
in front of your body, I allsay, feeling peaceful deeply,

633
01:14:35.960 --> 01:14:46.239
there's a sense of peace spreads through your very core.

634
01:15:16.760 --> 01:15:18.239
Even when you.

635
01:15:21.199 --> 01:15:46.039
Focus on your mind, your mind becomes bef and slower

636
01:16:01.279 --> 01:17:21.560
hee deep relaxing, so very slow, your stomach peace for

637
01:17:21.920 --> 01:17:23.039
in your stomach.

638
01:17:45.159 --> 01:17:45.960
Look back.

639
01:17:51.239 --> 01:18:20.079
Notice notice how relaxed you'd now feel in the hole

640
01:18:20.439 --> 01:18:21.199
of your back.

641
01:18:46.359 --> 01:18:47.600
You spy.

642
01:18:51.279 --> 01:18:56.000
From your brain all the way down the middle of

643
01:18:56.039 --> 01:19:07.760
your back, unding and receiving millions of messages every day

644
01:19:18.800 --> 01:20:38.600
deep comfort, increasing deeply relaxed, your knees, relegs, spreading these

645
01:20:38.680 --> 01:20:47.920
signals down a spine or cord into air, every part

646
01:20:48.279 --> 01:21:34.720
of your body, your shins and your half muscles. We're outbows,

647
01:21:50.960 --> 01:22:08.439
feelings of peace and tranquility spreading through your body, tips

648
01:22:08.439 --> 01:22:24.359
of your toes, to your eyes, your fingers, all the

649
01:22:24.439 --> 01:22:25.880
way till your lower back.

650
01:22:37.680 --> 01:22:38.760
The tinker.

651
01:22:40.479 --> 01:23:51.600
Redia tinker peace, drifting mind just wandering away, happy to

652
01:23:51.840 --> 01:24:56.239
let go, let go completely, let go, so tranquil your

653
01:24:56.279 --> 01:26:42.640
whole body enjoy a censor listing go even more peace,

654
01:27:17.119 --> 01:27:32.079
enjoying the space, this space of peace.

655
01:27:35.199 --> 01:29:38.880
And safety. So fair, Hey, hey, relaxed, let him go.

656
01:29:56.800 --> 01:30:04.399
Maybe we can just focus on the different parts of

657
01:30:04.520 --> 01:31:12.399
your body, just to notice your forehead and your eyes mutual,

658
01:31:18.000 --> 01:32:57.600
so loose, noticing the sense of complete freedom, absolute freedom, day,

659
01:33:11.199 --> 01:33:55.560
peace for energy, peace to breathe, so much easier.

660
01:34:37.039 --> 01:34:37.279
Lease.

661
01:34:58.640 --> 01:35:00.000
You may have.

662
01:35:03.039 --> 01:36:03.720
I may not have noticed your mind drifting, peaceful, moveingly,

663
01:36:03.840 --> 01:36:24.079
even more deeply in the direction of total blissful pace,

664
01:36:28.239 --> 01:36:59.720
blissful pace, terrefting.

665
01:37:46.720 --> 01:37:48.000
Out to pace.

666
01:38:12.680 --> 01:39:42.960
Come so calm, let him go, peace with mind relaxed, foty.

667
01:39:31.520 --> 01:39:43.479
C relax c rexed.

668
01:40:07.760 --> 01:40:41.119
Your body feels almost invisible, so very relaxed. I'm peaceful, so.

669
01:40:48.800 --> 01:40:49.359
Pay so.

670
01:41:00.199 --> 01:41:38.199
H likes fair.

671
01:41:48.640 --> 01:41:54.920
And you could start to notice that you are feeling

672
01:41:55.279 --> 01:42:07.880
more relaxed, even though not purposely focused your mind upon

673
01:42:08.840 --> 01:42:15.239
that sense of physical comfort that is growing within you

674
01:42:15.880 --> 01:42:24.319
throughout your body, and your mind starts to slow down,

675
01:42:29.239 --> 01:42:36.479
and that could be almost in recognition of I guess

676
01:42:36.840 --> 01:42:49.359
my speech not being particularly fast and things just generally

677
01:42:51.000 --> 01:43:02.039
feel calmer. Just by listening to my voice, you give

678
01:43:02.079 --> 01:43:09.000
yourself an opportunity to take a break from the day,

679
01:43:11.119 --> 01:43:18.680
take a break from your life as it is, and

680
01:43:18.760 --> 01:43:26.560
to give yourself a rest, giving yourself permission to take

681
01:43:26.640 --> 01:43:32.199
some time off, and to allow your body to relax

682
01:43:33.880 --> 01:43:42.079
and allow your mind to slow down, which in turn

683
01:43:44.439 --> 01:43:49.479
releases the tension and he stresses that you had in

684
01:43:49.520 --> 01:43:59.359
your body. It's almost as if the parts of your

685
01:43:59.399 --> 01:44:11.439
body just open up, allowing the negativity out and at

686
01:44:11.439 --> 01:44:20.359
the same time replacing that negativity with positive heathing energy,

687
01:44:22.800 --> 01:44:27.439
which then fills your body up and your mind to

688
01:44:29.039 --> 01:44:47.520
also starts to appreciate those feelings of increasing confidence, an

689
01:44:47.560 --> 01:45:04.640
almost uplifting feeling, positive healing, an energy the spreads through

690
01:45:04.680 --> 01:45:06.439
your body like.

691
01:45:06.479 --> 01:45:07.399
A wave.

692
01:45:09.319 --> 01:45:21.520
Of comfort. And all this comes from just allowing yourself

693
01:45:24.319 --> 01:45:29.520
a few minutes, maybe half an hour. However, long you

694
01:45:29.600 --> 01:45:33.840
want it to be, to just rest.

695
01:45:38.840 --> 01:45:39.880
And allow.

696
01:45:42.000 --> 01:45:52.000
Your mind and your body to almost reset itself to

697
01:45:52.119 --> 01:46:08.359
the settings of comfort and relaxation, calmness, which allows more

698
01:46:08.479 --> 01:46:21.920
room for feelings of pleasure and happiness to move around

699
01:46:22.119 --> 01:46:30.439
your body and into your mind, almost as if your

700
01:46:30.479 --> 01:46:41.039
mind and your body are sinking together, almost mirroring each

701
01:46:41.279 --> 01:46:56.840
other with that growing positivity and calmness, And it feels nice.

702
01:46:57.000 --> 01:47:03.039
It really does feel nice to know that you are

703
01:47:03.079 --> 01:47:13.279
the one that has allowed yourself to feel more comfort

704
01:47:16.479 --> 01:47:19.479
and to experience.

705
01:47:21.079 --> 01:47:22.319
More of this.

706
01:47:24.000 --> 01:47:39.439
Deep relaxation spreading throughout your body, and as I focus

707
01:47:40.720 --> 01:47:46.720
on each part of your body, you can notice that

708
01:47:46.720 --> 01:48:03.800
that part becomes even more relaxed just by focusing on it.

709
01:48:03.800 --> 01:48:13.479
It becomes even more calm and comfortable just by focusing.

710
01:48:17.479 --> 01:48:23.279
And as I move down your body, starting at your head,

711
01:48:25.960 --> 01:48:32.680
the parts that you've already focused on will continue to

712
01:48:32.840 --> 01:48:40.479
relax deeply, and those parts that we've not yet focused

713
01:48:40.520 --> 01:48:53.920
on or just automatically release any remaining tension in anticipation

714
01:48:54.279 --> 01:49:07.520
of even more comfort about to come. Now, I'm gonna

715
01:49:07.560 --> 01:49:14.640
start by focusing on your forehead, just being aware of

716
01:49:14.920 --> 01:49:25.039
the feelings of your forehead and any background sounds. But

717
01:49:25.239 --> 01:49:30.399
mister Herbert, the pigeon can just allow you to feel

718
01:49:30.479 --> 01:49:40.520
even more relaxed. Just means you're in the moment. This

719
01:49:40.600 --> 01:49:47.479
isn't this isn't a sterile environment. This is the world.

720
01:49:49.199 --> 01:49:55.279
I live in the countryside, so there's lots of nature

721
01:49:55.760 --> 01:50:06.319
sounds around. So as you focus on your forehead, just

722
01:50:06.520 --> 01:50:14.880
notice how it becomes even more relaxed as you focus

723
01:50:16.600 --> 01:50:23.079
only on my voice and that part of your body.

724
01:50:26.279 --> 01:50:36.000
Moving down to your eyes, focusing on your eyes, noticing

725
01:50:37.039 --> 01:50:46.760
how your eyelids feel so heavy yet so light at

726
01:50:46.800 --> 01:50:53.279
the same time, and all the muscles around your eyes

727
01:50:53.479 --> 01:51:07.960
relaxing completely. Moving your focus down to your mouth, your lips,

728
01:51:08.399 --> 01:51:15.039
your tongue, your teeth, and your gums, the whole of

729
01:51:15.159 --> 01:51:30.199
your mouth, relaxing, calm and lease. As you focus now

730
01:51:30.760 --> 01:51:37.640
on your jaw, not just the part of your jaw

731
01:51:37.800 --> 01:51:42.239
near your mouth and your chin, but all the way

732
01:51:42.319 --> 01:51:45.840
up the size of your face to.

733
01:51:45.840 --> 01:52:00.439
Your ears, the hole of your jaw, feeding more relaxed.

734
01:52:03.800 --> 01:52:21.199
And calm. Focusing on your neck, the front of your

735
01:52:21.319 --> 01:52:33.800
neck and your throat, relaxing and loose and calm. The

736
01:52:34.119 --> 01:52:39.760
side of your neck, the right and left side of

737
01:52:39.840 --> 01:52:58.560
your neck, relax and loose and calm, and now the

738
01:52:58.600 --> 01:53:05.760
back of your neck. Focusing on the back of your neck,

739
01:53:11.680 --> 01:53:14.600
letting go of any tension.

740
01:53:14.880 --> 01:53:20.600
That may have been there before, and enjoying that.

741
01:53:23.199 --> 01:53:34.359
Sense of increasing comfort and release that you can experience

742
01:53:35.439 --> 01:53:45.399
in the back of your neck, moving down your back.

743
01:53:47.479 --> 01:53:52.239
And moving either side of your spine right from the

744
01:53:52.279 --> 01:53:57.680
top of your back all the way down to the

745
01:53:57.720 --> 01:54:15.000
bottom of your back down to your lower back. And

746
01:54:15.079 --> 01:54:22.279
as you move up and down your spine, you can

747
01:54:22.359 --> 01:54:30.600
feel the muscles either side of your spine relaxing even more.

748
01:54:38.079 --> 01:54:44.880
And as those muscles relax, that sense of comfort starts

749
01:54:44.920 --> 01:54:46.159
to spread.

750
01:54:47.279 --> 01:54:50.560
Outwards from your.

751
01:54:50.399 --> 01:55:00.039
Spine into both sides of your back, the top of

752
01:55:00.079 --> 01:55:06.960
your back, the middle, and your lower back. And as

753
01:55:07.000 --> 01:55:14.560
you scan gently and slowly up and down your back,

754
01:55:16.840 --> 01:55:21.279
there's the muscles in the top of your back relax

755
01:55:21.800 --> 01:55:29.439
and become looser. The muscles in the middle of your

756
01:55:29.479 --> 01:55:36.920
back also seem to just almost divide from each other,

757
01:55:37.840 --> 01:55:54.079
separating and almost melting, And in your lower back there

758
01:55:54.159 --> 01:56:06.840
seems to be an extra special feeling of comfort. The

759
01:56:07.199 --> 01:56:13.199
spreads into your hips. Sit down your lower back, get

760
01:56:13.279 --> 01:56:21.279
into your hips, into the area where your cocksicks are

761
01:56:24.800 --> 01:56:32.479
and into your buttocks, and all those muscles that spread

762
01:56:33.760 --> 01:56:43.520
from your lower back into your hip area start to melt,

763
01:56:47.920 --> 01:57:00.359
start to really let go. I don't even nowhere about

764
01:57:00.399 --> 01:57:06.720
to focus on your shoulders. Your back and your spine

765
01:57:07.439 --> 01:57:24.239
will continue to let go, continue to relax so calmly.

766
01:57:28.920 --> 01:57:33.880
And as you focus on your shoulders, you may notice

767
01:57:34.119 --> 01:58:05.159
that they're already feeling really loose. They're already feeding calm

768
01:58:04.600 --> 01:58:17.319
and fear. Those muscles then move from your neck into

769
01:58:17.359 --> 01:58:54.039
your shoulders, feel so soft and gentle, so smooth and calm,

770
01:58:54.159 --> 01:59:06.760
and the feeling in your shoulders seems to spread deep

771
01:59:06.960 --> 01:59:16.760
into your shoulders, that sense of relaxation, not just traveling

772
01:59:17.239 --> 01:59:34.520
deeply into your muscles, but also relaxing the bones and

773
01:59:34.760 --> 01:59:42.960
moving all the way to underneath your arms, relaxing that

774
01:59:43.159 --> 01:59:48.439
whole area between the tops of your shoulders and underneath

775
01:59:48.520 --> 01:59:54.640
your arms, healing.

776
01:59:59.359 --> 02:00:00.239
You just so.

777
02:00:02.000 --> 02:00:13.560
Relaxed and comfortable in your shoulders, which sends that.

778
02:00:15.720 --> 02:00:35.560
Deep healing message into your arms, and you may feel

779
02:00:37.279 --> 02:00:42.319
almost as if your arms are not even there, because

780
02:00:42.439 --> 02:01:19.079
they're so relaxed, so deeply relaxed, so so calm, so.

781
02:01:25.680 --> 02:01:35.800
Poose, not feeling spreading.

782
02:01:37.960 --> 02:02:02.199
All the way down your arms to elbows, including your elbows,

783
02:02:02.239 --> 02:02:05.600
their comforts spreads.

784
02:02:09.119 --> 02:02:09.920
Or away.

785
02:02:12.239 --> 02:02:31.159
Into wrists of forearments, and your wrists so heavy, yet

786
02:02:31.359 --> 02:02:34.359
at the same time.

787
02:02:41.560 --> 02:03:12.319
So light and gentle, fudy sick.

788
02:03:14.640 --> 02:03:16.079
Now on.

789
02:03:18.359 --> 02:04:12.000
Your hands, my hands, so peaceful, in your hands, there's

790
02:04:12.039 --> 02:04:34.920
a sense of real peace. It just seems to I

791
02:04:35.079 --> 02:05:13.520
feel so familiar when your hands relax deeply el a

792
02:05:13.800 --> 02:06:51.520
thing is you, things, sidles, you thinker tips maving your

793
02:06:51.560 --> 02:07:20.920
attention to the front, to your body, so comfortable, Move

794
02:07:21.079 --> 02:08:46.159
on your focus to your legs. Why my souls.

795
02:08:47.439 --> 02:09:06.319
In your thighs, your knees.

796
02:09:09.920 --> 02:10:40.359
So relaxed, the carved mussels and just shins compresily four

797
02:11:46.800 --> 02:11:50.520
and the faithing a new feats.

798
02:11:57.039 --> 02:11:59.239
Sir, peaceful.

799
02:12:00.680 --> 02:12:53.319
Socm say peaceful, sircom su peaceful, saycom.

800
02:12:56.800 --> 02:13:10.680
So peace. Oh RelA, same.

801
02:13:15.760 --> 02:13:17.039
Peace for.

802
02:13:20.840 --> 02:13:36.319
So calm, loving that deep relaxation, to spread your chest,

803
02:13:36.600 --> 02:13:55.880
in your stomach, so RelA.

804
02:13:50.640 --> 02:13:52.079
Letting go.

805
02:13:53.680 --> 02:13:56.439
Of everything.

806
02:14:07.680 --> 02:14:08.159
So I'm going to.

807
02:14:08.199 --> 02:14:20.119
Start counting down now, from twenty down to one. You

808
02:14:20.159 --> 02:14:23.640
can imagine in a way it's like just walking down

809
02:14:23.760 --> 02:14:29.520
some steps and each step or twenty steps, and each

810
02:14:29.680 --> 02:14:42.319
step represents a level of comfort. Each step represents a

811
02:14:42.560 --> 02:14:55.079
deepening of that comfort and the furvies you walk down

812
02:14:55.119 --> 02:15:00.520
those steps that are deeper and more relaxed you feel.

813
02:15:07.239 --> 02:18:55.319
So starting with number twenty twenty nineteen eighteen seventeen, sicksting

814
02:18:57.639 --> 02:20:41.959
three four four see.

815
02:21:47.879 --> 02:23:58.760
Too well five eight.

816
02:24:46.639 --> 02:28:44.440
Four nine eight seven six.

817
02:29:59.360 --> 02:32:21.520
Five yes, four.

818
02:34:57.040 --> 02:35:50.440
One No.

819
02:35:51.879 --> 02:36:04.639
As you focus on your eyes, we're gonna count down

820
02:36:04.959 --> 02:36:16.159
from ten down to one. Focus in just on your eyes,

821
02:36:19.879 --> 02:36:28.399
your eyelids, the muscles around your eyes, your eye walls themselves,

822
02:36:29.879 --> 02:36:46.959
a whole area that makes up your eye. And as

823
02:36:47.000 --> 02:36:55.440
we count down from ten down to one, whilst focus

824
02:36:55.520 --> 02:37:10.520
in on your eyes, you'll become twice is relaxed with

825
02:37:10.879 --> 02:37:24.000
each number counting down that you may find the all

826
02:37:24.040 --> 02:37:24.920
you want to.

827
02:37:24.879 --> 02:37:26.120
Do is just.

828
02:37:28.079 --> 02:37:35.239
Drift off to sleep. And if that's what you want,

829
02:37:38.239 --> 02:37:51.319
then just allow yourself to do that. Now, focusing on

830
02:37:51.399 --> 02:37:58.719
your eyes, I'm going to begin counting down from ten

831
02:37:59.079 --> 02:41:07.799
down to one right now, two nine fight seven ye.

832
02:42:12.040 --> 02:43:23.959
Five four.

833
02:44:36.719 --> 02:47:29.440
Three two one. So counting down from ten to one

834
02:47:29.760 --> 02:48:00.639
ten nine eight seven six five four three two one.

835
02:48:01.079 --> 02:48:04.000
And maybe that was a bit too quick in order

836
02:48:04.040 --> 02:48:08.040
to relax. Maybe it's a bit too fast for you

837
02:48:08.280 --> 02:48:18.040
to notice the calming of your body, maybe even a

838
02:48:18.079 --> 02:48:19.559
little bit of pressure there, Like.

839
02:48:20.680 --> 02:48:22.639
You're counting down from ten to one.

840
02:48:22.719 --> 02:48:26.159
Would you expect me to do man, expect me to

841
02:48:26.159 --> 02:48:30.159
stick gold floppy just because you're counting down.

842
02:48:35.719 --> 02:48:39.000
We could try it again, but this time I go

843
02:48:39.159 --> 02:48:40.479
this slower.

844
02:48:42.040 --> 02:48:46.920
This time, as you focus on the whole of your

845
02:48:46.959 --> 02:48:55.360
body before we focus on your legs. Just notice how

846
02:48:55.399 --> 02:49:09.520
your body does start to feel more relaxed with every

847
02:49:09.639 --> 02:49:11.959
number that I count.

848
02:49:11.680 --> 02:49:15.840
Down ten.

849
02:49:21.159 --> 02:50:57.879
Nine, eight, seven, six, five, four, three two.

850
02:50:44.440 --> 02:50:54.799
One.

851
02:50:56.040 --> 02:51:01.760
I just notice how how you feel, generally, how your

852
02:51:01.799 --> 02:51:16.680
body feels. It's not necessarily even about counting down from

853
02:51:16.719 --> 02:51:24.440
ten to one. It's that space that you have, that

854
02:51:27.000 --> 02:51:47.959
space between being active physically or mentally to just sitting

855
02:51:48.159 --> 02:51:53.079
or lying down, just being there, not doing anything, not

856
02:51:53.280 --> 02:52:00.760
saying anything, or needing to think about anything. It opens

857
02:52:00.840 --> 02:52:04.440
up a space, you know, a bit of a space.

858
02:52:04.920 --> 02:52:05.520
A gap.

859
02:52:11.639 --> 02:52:15.239
And the more I comed down from ten to one,

860
02:52:16.360 --> 02:52:24.680
the bigger that gap becomes. So there's that gap of calmness,

861
02:52:25.840 --> 02:52:42.040
of comfort, relaxation. It's a nice feeling, and it moves

862
02:52:43.079 --> 02:52:56.959
those stresses or discomforts physically or emotionally, moves them away,

863
02:52:59.680 --> 02:53:01.239
allows you.

864
02:53:03.440 --> 02:53:04.079
To just.

865
02:53:06.959 --> 02:53:13.719
Slow down. Someone to count again from ten down to one,

866
02:53:14.120 --> 02:53:24.360
and notice that gap widening, the gap, And as it widens,

867
02:53:24.399 --> 02:53:30.479
it's almost like the stress and attention falls into the

868
02:53:30.520 --> 02:54:40.399
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,

869
02:54:51.440 --> 02:56:00.639
four three two.

870
02:55:45.280 --> 02:56:17.239
One. How did you work? Body feel? Now? Can you notice?

871
02:56:18.559 --> 02:56:29.479
Do you feeling calmer, the feeling.

872
02:56:31.319 --> 02:56:33.239
More relaxed.

873
02:56:55.040 --> 02:56:59.520
As we now focus on your legs, just your legs.

874
02:57:15.399 --> 02:57:35.600
We're just gonna start with focusing on your thighs. Of course,

875
02:57:35.680 --> 02:57:40.559
it's not the most exciting thing to be doing, because

876
02:57:44.000 --> 02:57:46.719
I'm sure like most of your body is not a

877
02:57:46.760 --> 02:57:59.239
lot going on right now. Just focusing on the whole

878
02:57:59.319 --> 02:58:05.000
of your thigh, Yes, the tops of your thighs, the

879
02:58:05.280 --> 02:58:11.959
sides of your thighs, the bottoms of your thighs, your

880
02:58:12.040 --> 02:58:17.360
outer thighs, and your inner thighs. Basically the whole of

881
02:58:17.399 --> 02:58:20.840
your thigh that leads into your hip.

882
02:58:24.559 --> 02:58:27.520
And it goes down to your.

883
02:58:29.200 --> 02:58:41.079
Knee joint. Now, this is a big area. It's a

884
02:58:41.200 --> 02:58:48.040
very heavy area. It's very strong. Probably the strongest muscles

885
02:58:48.079 --> 02:59:00.959
in your body are in your thighs. But I don't

886
02:59:01.040 --> 02:59:15.639
think we perhaps give enough attention to our thighs. Perhaps

887
02:59:15.719 --> 02:59:26.559
we don't acknowledge how important our thighs are to our lives,

888
02:59:38.040 --> 02:59:48.559
how much they actually do for us all through our lives.

889
02:59:54.639 --> 03:00:00.280
And it may seem to sound really weird, but I

890
03:00:00.319 --> 03:00:06.440
think that all of our body parts, especially our thighs,

891
03:00:07.280 --> 03:00:14.639
need some TLC, a bit of love shown, a bit

892
03:00:14.680 --> 03:00:22.159
of acknowledgement.

893
03:00:24.639 --> 03:00:25.520
I thank you.

894
03:00:28.360 --> 03:00:40.760
Gratitude for what our thighs do for us. And I

895
03:00:40.840 --> 03:00:46.559
know this may sound a bit strange. Maybe you think,

896
03:00:46.959 --> 03:00:49.760
why am I surely how I should be out in

897
03:00:49.840 --> 03:00:58.440
the garden hugging a tree or something. Well, it's hard

898
03:00:58.440 --> 03:01:01.600
to set a microphone up on a tree. That's why

899
03:01:01.639 --> 03:01:02.600
I'm doing this indoors.

900
03:01:02.639 --> 03:01:04.760
Otherwise I would be outside hugging a tree.

901
03:01:05.840 --> 03:01:14.639
Now I can't see the television from the tree. If

902
03:01:14.680 --> 03:01:20.719
you move down to your knees gain such an important part.

903
03:01:24.319 --> 03:01:29.479
And I think we don't necessarily I'll speak for myself here,

904
03:01:31.920 --> 03:01:37.040
I don't necessarily appreciate all that my knees do for

905
03:01:37.120 --> 03:01:43.600
me until I have a problem with my knee. It's occasionally,

906
03:01:43.680 --> 03:01:48.639
if I ever maybe i'll pash it or it's aching

907
03:01:48.840 --> 03:01:55.280
for some reason. It's then that I realize how much

908
03:01:55.319 --> 03:01:59.719
it does. You know, the benefit of being able to

909
03:01:59.760 --> 03:02:07.479
you use my legs without any kind of physical discomfort

910
03:02:09.079 --> 03:02:16.159
is a beautiful thing that's possibly not appreciated until it's

911
03:02:16.719 --> 03:02:26.200
temporarily removed. You know that's comfort. But as you focus

912
03:02:26.239 --> 03:02:34.159
on your knees, regardless of how your knees feel, you

913
03:02:34.200 --> 03:02:40.040
can have that sense of gratitude and love to your

914
03:02:40.120 --> 03:02:52.760
knees for all that they do for you, and you

915
03:02:52.799 --> 03:02:56.719
can still have that attention on your thighs and maybe

916
03:02:56.879 --> 03:03:03.159
notice how your thighs feel. Maybe you've noticed that they

917
03:03:04.079 --> 03:03:21.879
are relaxing more deeply as you focus now on the

918
03:03:21.920 --> 03:03:26.360
bottoms of your legs, your shins, and your calf muscles

919
03:03:26.680 --> 03:03:34.520
and the bones between your knees and your feet, incorporating

920
03:03:34.600 --> 03:03:46.959
of course, your ankles so important. Anyone that's had even

921
03:03:47.000 --> 03:03:54.440
the slightest sprain of an ankle knows how how much

922
03:03:54.600 --> 03:04:04.440
we take our ankles for granted. And it's kind of

923
03:04:04.520 --> 03:04:09.959
strange in a way when you think that. You know, logically,

924
03:04:10.239 --> 03:04:13.360
our wrists are a lot thinner than the rest of

925
03:04:13.360 --> 03:04:18.239
our arms, which is okay. It doesn't can't see any

926
03:04:18.239 --> 03:04:21.840
problem with that because we're just picking stuff up.

927
03:04:23.159 --> 03:04:24.680
By our ankles.

928
03:04:25.920 --> 03:04:35.920
So much thinner than the rest of our legs, and

929
03:04:35.959 --> 03:04:40.520
from a physics perspective or logical even it doesn't really

930
03:04:40.559 --> 03:04:47.840
make sense that all this weight would ultimately be resting

931
03:04:48.840 --> 03:04:58.879
on your ankles then leading to your feet, that thin area,

932
03:05:00.319 --> 03:05:09.959
thin bone. Yeah, it does so much great work. Supports us,

933
03:05:10.040 --> 03:05:20.000
supports our body for a lifetime, helps us to balance,

934
03:05:22.200 --> 03:05:35.040
It helps you to get around and be mobile. And

935
03:05:35.120 --> 03:05:42.959
there's the calf muscles. Of course, when I was younger,

936
03:05:43.159 --> 03:05:46.520
I couldn't see the point in calf muscles. Didn't seem

937
03:05:46.520 --> 03:05:51.680
to do anything. Okay, if I walked around on tiptoes,

938
03:05:52.399 --> 03:05:56.280
then my calf muscles get some work. But of course

939
03:05:56.319 --> 03:06:00.479
that's not true. The calf muscles are being used whenever

940
03:06:00.520 --> 03:06:12.440
we use our legs and your shins there to protect

941
03:06:14.440 --> 03:06:23.120
your lower legs, shaped in a way, almost as a

942
03:06:23.159 --> 03:06:35.479
protector for the bone, leading of course to your ankles

943
03:06:38.799 --> 03:06:45.440
and your feet. But we're not going to focus on

944
03:06:45.479 --> 03:06:47.719
your feet. We're just going to focus on the legs.

945
03:06:49.680 --> 03:06:54.280
I realize that now that I've mentioned your feet, it

946
03:06:54.440 --> 03:06:59.360
probably focuses on them anyway, So maybe I should focus

947
03:06:59.399 --> 03:07:05.280
on your feet a little bit. You can have them

948
03:07:05.280 --> 03:07:11.079
in your awareness the same as you have your thighs

949
03:07:11.120 --> 03:07:15.520
in your awareness even though we haven't been focusing on

950
03:07:15.600 --> 03:07:20.399
your thighs for a few minutes, we've been focusing on

951
03:07:20.440 --> 03:07:38.239
your ankles, there's still that sensation of comfort in your thighs.

952
03:07:42.639 --> 03:07:46.760
And this that movement of energy.

953
03:07:48.440 --> 03:07:55.520
Because the thighs hold lots of different sensations. Of course,

954
03:07:55.559 --> 03:08:00.600
there's the muscles, the big strong muscles we have in

955
03:08:00.639 --> 03:08:14.639
our thighs. But the skin on the outside of the thighs,

956
03:08:15.479 --> 03:08:20.200
as in the outside of all of our body, can

957
03:08:20.239 --> 03:08:31.639
be very sensitive, sensitive to the touch, sensitive to temperature,

958
03:08:38.159 --> 03:08:45.719
and inside your thighs the bones, there's the muscle, there's

959
03:08:45.760 --> 03:08:51.040
the blood, vessels, the arch trees, all this stuff that's

960
03:08:51.120 --> 03:08:59.719
inside your thighs. And I guess sometimes it'd be nice

961
03:08:59.760 --> 03:09:03.680
if you you could actually put your fingers inside your

962
03:09:03.719 --> 03:09:09.959
thighs and a message, so you can message on the outside,

963
03:09:10.159 --> 03:09:13.120
of course, but to be able to get deep into

964
03:09:13.159 --> 03:09:18.000
the muscles, and to be able to just massage inside

965
03:09:18.000 --> 03:09:25.000
your thighs, message in the bones of your leg, massage

966
03:09:25.079 --> 03:09:34.479
in all the veins, and just gently healing your thighs,

967
03:09:38.239 --> 03:09:43.600
and you could move down message and inside your knees,

968
03:09:44.959 --> 03:09:51.799
just message in those bones, but with healing fingertips, spreading

969
03:09:51.879 --> 03:09:57.719
that healing energy deep into the joints of your knees.

970
03:10:03.040 --> 03:10:06.719
Of course, there's the back of your your knee, you know,

971
03:10:06.840 --> 03:10:12.879
the inside crease where your knee is. It's a very

972
03:10:13.040 --> 03:10:18.959
sensitive area. Very it feels very nice when you stroke it.

973
03:10:20.319 --> 03:10:23.760
That might be because it's an area that's not really

974
03:10:23.879 --> 03:10:30.520
touched very often. It's almost like a hidden part, that

975
03:10:30.719 --> 03:10:37.440
crease in your legs. It's almost it's like a part

976
03:10:37.559 --> 03:10:42.479
that has a sensitivity, which is a little bit different.

977
03:10:50.280 --> 03:11:00.760
Of course, it's protected by your legs. You can imagine

978
03:11:00.879 --> 03:11:11.079
putting your fingers into that crease in your legs, that

979
03:11:11.399 --> 03:11:15.040
fold in between your legs. You can just message with

980
03:11:15.120 --> 03:11:22.239
your fingertips. Imagine your fingertips going inside, massage in the

981
03:11:22.920 --> 03:11:32.200
muscle tissue. You can of course field the bones of

982
03:11:32.280 --> 03:11:44.200
your knees heading through your fingertips, and then as you

983
03:11:44.280 --> 03:11:45.120
go down.

984
03:11:47.680 --> 03:11:48.959
To your calf muscles.

985
03:11:49.319 --> 03:11:51.079
Now that's the part I'd like to be able to

986
03:11:51.840 --> 03:11:59.239
really put my fingertips deep inside my calf muscles, massage

987
03:11:59.280 --> 03:12:05.440
in air very single tissue of that muscle.

988
03:12:06.559 --> 03:12:15.200
Healing every part, and then doing.

989
03:12:15.000 --> 03:12:22.520
The same for my shins, Massage in and gently stroking

990
03:12:22.680 --> 03:12:29.079
the bones, gently stroking them, healing in a loving way

991
03:12:30.319 --> 03:12:36.760
because they deserve to be treated as the precious bones

992
03:12:36.760 --> 03:12:41.479
that they are, because our legs are so precious as

993
03:12:41.479 --> 03:12:46.239
in all the other parts of our body, and more

994
03:12:46.280 --> 03:12:47.920
precious of any chore.

995
03:12:50.319 --> 03:12:51.040
On the planet.

996
03:12:59.559 --> 03:13:11.360
When you start to think about your legs in this way,

997
03:13:12.159 --> 03:13:18.840
it can change your perspective. It might sound a bit

998
03:13:21.959 --> 03:13:26.239
a bit silly to start with the idea of having

999
03:13:27.079 --> 03:13:37.079
love for your legs, showing appreciation for your thighs, wanting

1000
03:13:37.200 --> 03:13:41.239
to be able to put your hands in your thighs,

1001
03:13:43.360 --> 03:13:49.799
massage the muscles and the bones, and to get your

1002
03:13:49.799 --> 03:13:59.000
fingers deep in there, releasing all tension, just to show.

1003
03:14:00.239 --> 03:14:01.639
How much you care.

1004
03:14:04.639 --> 03:14:09.799
About your legs, how much you care for what your

1005
03:14:09.840 --> 03:14:19.559
legs do for you regularly, your knees, your calves, your ankles.

1006
03:14:23.799 --> 03:14:31.639
The strength of your ankles, considering how thin they are

1007
03:14:31.680 --> 03:14:39.440
compared to the rest of your legs, especially your thighs. Yeah,

1008
03:14:39.479 --> 03:14:51.840
they're so strong, so flexible, absolutely amazing things. Your ankles

1009
03:14:51.920 --> 03:15:01.159
are truly a gift because what they do for you

1010
03:15:06.520 --> 03:15:13.479
supporting all that weight, regardless of how what weight you are,

1011
03:15:14.639 --> 03:15:19.440
even if you only ate stone, there's still a lot

1012
03:15:19.479 --> 03:15:22.440
of weight for these little ankles.

1013
03:15:25.399 --> 03:15:27.799
Now, I'm a lot heavier than eight stone.

1014
03:15:29.079 --> 03:15:38.280
Double down, yet my ankles support my body all the time,

1015
03:15:41.959 --> 03:15:45.000
although they do give off a sigh of relief when

1016
03:15:45.000 --> 03:15:50.079
I sit down, as in fact, my whole legs do.

1017
03:15:53.799 --> 03:15:59.280
My feet feet also go, my toes clap.

1018
03:16:00.440 --> 03:16:19.239
I'm so happy.

1019
03:16:20.920 --> 03:16:26.120
Your legs really are amazing.

1020
03:16:28.680 --> 03:16:32.399
And I know that talking about talking about your legs

1021
03:16:32.479 --> 03:16:33.399
is probably.

1022
03:16:35.479 --> 03:16:40.120
Possibly among the most most boring things I've ever heard

1023
03:16:40.200 --> 03:16:48.559
anyone say. Possibly you're boring or not. Everything I said

1024
03:16:48.719 --> 03:17:05.399
is true. Your legs are amazing. Your legs deserve not

1025
03:17:05.760 --> 03:17:14.200
just respect, they deserve to relax.

1026
03:17:15.520 --> 03:17:15.959
Deeply.

1027
03:17:23.200 --> 03:17:26.600
They deserve to take some time out of the day

1028
03:17:28.760 --> 03:17:50.280
to just let go completely. Your legs.

1029
03:17:54.959 --> 03:17:57.520
Really can relax.

1030
03:18:05.120 --> 03:18:09.280
And because the legs are so such a most, you know,

1031
03:18:09.479 --> 03:18:15.479
very important part of your body. When you relax your legs,

1032
03:18:15.520 --> 03:18:22.799
the rest of your body also naturally follows in that

1033
03:18:26.479 --> 03:18:37.360
journey of comfort. I can feel it in my hips.

1034
03:18:38.719 --> 03:18:45.840
My hips feel really loose, and also my lower back

1035
03:18:45.879 --> 03:18:52.520
as well. My lower back really feels it feels stretched,

1036
03:18:53.639 --> 03:18:56.680
even though I'm just sitting in a chair and there's

1037
03:18:56.760 --> 03:18:58.319
no stretching.

1038
03:19:00.399 --> 03:19:02.040
As far as I'm aware that I'm doing.

1039
03:19:03.040 --> 03:19:05.719
It's almost as if the muscles are just relaxed so

1040
03:19:05.920 --> 03:19:11.879
much that there is a natural stretch as the tension

1041
03:19:12.719 --> 03:19:34.040
has reduced a lot. And I'm now going to count

1042
03:19:34.079 --> 03:19:43.440
down from ten down to one and you can continue

1043
03:19:43.799 --> 03:20:06.959
to feel wonderfully relaxed. Ten nine, eight, seven, six.

1044
03:20:09.760 --> 03:20:10.399
Five.

1045
03:20:14.680 --> 03:20:42.760
Four three two one relax. So I'm just going to

1046
03:20:42.840 --> 03:20:48.280
count down for five down to one, and as a countdown,

1047
03:20:49.520 --> 03:20:54.559
if you just focus on the numbers, just the numbers

1048
03:20:55.920 --> 03:21:04.959
counting down, and notice how you feel in this moment

1049
03:21:06.680 --> 03:21:12.760
as you hear the numbers counting down, knowing that those numbers.

1050
03:21:14.200 --> 03:21:16.719
Counting down represents you.

1051
03:21:18.440 --> 03:21:28.440
Feeling calmer, not just in your body, but also relaxing

1052
03:21:28.520 --> 03:21:35.079
your mind. I just notice how you feel. There's nothing

1053
03:21:35.760 --> 03:21:41.120
to do, there's nothing to say, there's nothing to think about,

1054
03:21:44.120 --> 03:22:24.440
starting with number five, four three two.

1055
03:22:23.120 --> 03:22:31.959
One.

1056
03:22:32.959 --> 03:22:45.280
As you notice the gradual letting go with the tension

1057
03:22:45.440 --> 03:22:52.680
in your body, you may also begin to notice and

1058
03:22:52.760 --> 03:23:03.959
be aware of how your mind is starting you slow down.

1059
03:23:04.239 --> 03:23:10.639
This is just a natural thing that happens. It's not

1060
03:23:10.799 --> 03:23:16.040
really a special procedure. It's just natural because as your

1061
03:23:17.319 --> 03:23:23.360
body relaxes, your mind also starts to relax. And the

1062
03:23:23.399 --> 03:23:27.040
more your mind relaxes, the more your body relaxes. It's

1063
03:23:27.200 --> 03:23:37.520
just a continuous circle of relaxation, and there is that

1064
03:23:38.639 --> 03:23:46.520
calmness that comes from relative quietness. You know, even even

1065
03:23:46.520 --> 03:23:53.120
if there's background sounds either your side or mind, it's

1066
03:23:53.200 --> 03:23:54.479
still going.

1067
03:23:54.360 --> 03:23:58.440
To be quite calm.

1068
03:23:58.559 --> 03:24:01.120
You know, you haven't got the television and on, there's

1069
03:24:01.120 --> 03:24:05.760
no music in the background unless you're listening to the recording.

1070
03:24:05.799 --> 03:24:13.239
With music, of course, you're very likely not going to

1071
03:24:13.239 --> 03:24:15.079
be sitting in a room with other people.

1072
03:24:15.959 --> 03:24:17.000
Of course you might.

1073
03:24:16.840 --> 03:24:21.360
Be, but generally it's more ideal if you can do

1074
03:24:21.399 --> 03:24:32.280
this on your own, so no distractions, and when you

1075
03:24:32.399 --> 03:24:47.719
stop thinking about stuff, relaxation automatically rises. A sense of

1076
03:24:47.799 --> 03:24:58.559
comfort starts to grow, and without trying to build it

1077
03:24:58.719 --> 03:25:09.559
up into something fantastical or something magical, this is just

1078
03:25:09.920 --> 03:25:22.479
a natural process, something that's easy to accomplish. In fact,

1079
03:25:22.559 --> 03:25:29.479
it's almost you know, the sense of relaxing completely happens

1080
03:25:29.520 --> 03:25:34.360
really when you put no effort into it. It's not

1081
03:25:34.440 --> 03:25:43.000
something that you can really force. It's something that happens naturally.

1082
03:25:45.920 --> 03:25:53.600
And part of the process of this recording and others.

1083
03:25:54.799 --> 03:25:56.440
Is simply.

1084
03:25:57.639 --> 03:26:06.879
Two allow you to take advantage of this space.

1085
03:26:09.040 --> 03:26:10.319
This time.

1086
03:26:12.799 --> 03:26:13.360
To just.

1087
03:26:17.440 --> 03:26:18.000
Let go.

1088
03:26:20.840 --> 03:26:29.120
To just be here, to be in tune with how

1089
03:26:29.159 --> 03:26:42.559
you feel, yet with the intention of wanting to relax

1090
03:26:42.680 --> 03:26:54.159
deeply and maybe even to fall asleep, depending on what

1091
03:26:54.239 --> 03:26:58.440
it is that you wish for yourself.

1092
03:26:59.520 --> 03:27:00.399
In this moment.

1093
03:27:07.319 --> 03:27:16.719
As we know, relaxing is the majority of the process

1094
03:27:16.840 --> 03:27:22.040
of falling asleep. The actual falling asleep part is the

1095
03:27:22.120 --> 03:27:29.959
tiny bit at the end. The deeper relaxed you become,

1096
03:27:33.879 --> 03:27:51.840
the easier you find yourself drifting. You can also, if

1097
03:27:51.879 --> 03:28:02.760
you choose, stay focused on my voice and really enjoy

1098
03:28:08.680 --> 03:28:32.000
the process of gradually relaxing each muscle in your body

1099
03:28:37.040 --> 03:29:06.200
effortlessly and just observing the sensation of letting go completely.

1100
03:29:12.200 --> 03:29:20.440
This time, I'm going to count from six down to one,

1101
03:29:21.120 --> 03:29:30.280
and you can notice your mind calming down more with

1102
03:29:30.639 --> 03:29:44.959
each number that you hear me say, naturally, feeling calm.

1103
03:29:44.840 --> 03:29:45.799
And slow.

1104
03:29:49.559 --> 03:32:19.799
And peaceful. Six, five, four, three two.

1105
03:32:22.760 --> 03:32:45.879
What being aware.

1106
03:32:48.600 --> 03:32:51.159
How your mind to slow.

1107
03:32:53.000 --> 03:33:19.479
Right down, sinking deeply into relaxation. And as you focus

1108
03:33:19.559 --> 03:33:28.040
on your mind, you may notice that there are some

1109
03:33:28.799 --> 03:33:38.200
thoughts still there, maybe some stubborn thoughts that for some

1110
03:33:38.440 --> 03:33:51.520
reason perhaps need your attention. So what you can do

1111
03:33:51.639 --> 03:34:09.799
is send love to those thoughts. Sprinkle those thoughts with love,

1112
03:34:11.520 --> 03:34:16.079
like all petals from a flower. Just sprinkle it over them,

1113
03:34:17.200 --> 03:34:24.399
petals filled with love towards those thoughts, to let those

1114
03:34:24.559 --> 03:34:31.159
thoughts know that you're not abandoned in them. You just

1115
03:34:31.440 --> 03:34:41.559
need them. You require them to just calm down, slow down,

1116
03:34:43.840 --> 03:34:45.559
quiet down.

1117
03:34:48.840 --> 03:34:49.399
For now.

1118
03:34:57.120 --> 03:35:02.120
So as you focus on those remaining thoughts. As we

1119
03:35:02.280 --> 03:35:07.559
count down this time from seven down to one. With

1120
03:35:07.680 --> 03:35:21.799
each number, just imagine sprinkling those flower petals of love, kindness,

1121
03:35:23.159 --> 03:35:35.040
gratitude over those thoughts, which will allow them to just

1122
03:35:36.440 --> 03:35:51.520
melt away and relax deeply. Of every number, those thoughts

1123
03:35:51.600 --> 03:36:29.200
will become more and more relaxed, starting with number seven, six.

1124
03:36:46.520 --> 03:38:27.879
Five, four, three one.

1125
03:38:34.959 --> 03:38:51.879
And as you now notice how relaxed you're feeling in

1126
03:38:52.040 --> 03:39:03.479
your body, we're going to focus.

1127
03:39:06.399 --> 03:39:07.959
On your hands.

1128
03:39:13.280 --> 03:39:19.639
Because the more relaxed your hands are, the more relaxed

1129
03:39:19.799 --> 03:39:40.840
your body and mind are. And you focus on your

1130
03:39:40.959 --> 03:39:51.159
hands and your fingers, there's nothing needed to be done.

1131
03:39:52.159 --> 03:39:57.239
There's no clenching of fists or dents in the fingers

1132
03:39:57.360 --> 03:40:11.079
or anything like that. It's just noticing and focusing on

1133
03:40:11.120 --> 03:40:19.920
your hands, noticing.

1134
03:40:19.680 --> 03:40:36.680
How they feel, because the more.

1135
03:40:38.680 --> 03:40:49.319
Relaxed your hands feel, the calmer your mind feels, and

1136
03:40:49.399 --> 03:40:51.000
the more.

1137
03:40:52.959 --> 03:40:54.799
Comforts you feel.

1138
03:40:56.399 --> 03:41:29.440
Throughout your body, you may have already noticed you mind

1139
03:41:29.799 --> 03:41:38.280
is starting to dress.

1140
03:41:51.639 --> 03:41:52.520
Like sim.

1141
03:41:56.360 --> 03:42:11.000
Just on your hands and fingers, allowing them to experience

1142
03:42:13.719 --> 03:42:19.399
a real deepening of that relaxation.

1143
03:42:20.079 --> 03:42:22.799
In your hands and fingers.

1144
03:42:27.959 --> 03:42:29.159
More.

1145
03:42:31.479 --> 03:42:47.920
And more relaxed. With each number from eight.

1146
03:42:50.079 --> 03:43:02.399
Down to one, you can almost feel that healing and

1147
03:43:02.479 --> 03:43:10.879
relaxing energy spreading into your hands and fingers.

1148
03:43:13.440 --> 03:43:14.719
Becoming.

1149
03:43:18.559 --> 03:43:20.200
Yelling, more.

1150
03:43:22.079 --> 03:43:38.879
Relaxing with each number you hear, going down eight down

1151
03:43:39.600 --> 03:45:50.799
to one, drifting, drifting again, starting with dumba eight, seven, six, five,

1152
03:46:15.319 --> 03:48:02.239
four threeho just being here now, nothing to think about,

1153
03:48:04.000 --> 03:48:15.559
nothing to do, nothing to say, and everything just feels calmer.

1154
03:48:20.000 --> 03:48:27.559
And this is your natural state of being. This is

1155
03:48:27.719 --> 03:48:30.479
how you just normally.

1156
03:48:30.159 --> 03:48:38.520
Feel when you take away all that other stuff that

1157
03:48:38.639 --> 03:48:52.520
we add, you know, things like stress and worrying and overthinking, anxiety, tension,

1158
03:48:56.760 --> 03:49:03.760
just generally thinking about stuff. You take that away, which

1159
03:49:03.799 --> 03:49:13.000
is what we do. What we do now you're left

1160
03:49:13.120 --> 03:49:24.079
with a real sense of peacefulness which comes to you

1161
03:49:24.280 --> 03:49:38.239
very quickly because ultimately it's just a feeling, a feeling

1162
03:49:39.280 --> 03:49:46.479
of comfort. It's almost as if you've gone inside yourself,

1163
03:49:46.520 --> 03:49:58.200
and you've found a special place where everything is peaceful,

1164
03:50:01.120 --> 03:50:06.559
a place where you can feel relaxed and your natural

1165
03:50:08.639 --> 03:50:15.000
sense of comfort, a place where you can be you,

1166
03:50:19.680 --> 03:50:26.719
where you can accept yourself for who you are, the

1167
03:50:26.760 --> 03:50:33.360
place where you're not trying to please anybody else ever,

1168
03:50:37.280 --> 03:50:45.920
a place where you can actually not just love yourself,

1169
03:50:46.000 --> 03:50:51.479
but in some ways more importantly, you can like yourself

1170
03:50:53.920 --> 03:51:11.280
appreciate who you are. That sense of gratitude is in

1171
03:51:11.360 --> 03:51:21.879
the air all around you, and that's also a place

1172
03:51:22.040 --> 03:51:32.280
where you can actually feel the healing energy soaking into

1173
03:51:32.319 --> 03:51:49.799
your body. Healing energy soaking into your body, and the

1174
03:51:50.000 --> 03:52:00.239
healing energy spreads through your veins, traveling to each and

1175
03:52:00.559 --> 03:52:11.440
every single part of your body, and you start to

1176
03:52:11.559 --> 03:52:19.120
realize that actually that healing energy, it's not just entered

1177
03:52:19.159 --> 03:52:30.799
into your brain, it's become part of your brain, and

1178
03:52:30.840 --> 03:52:42.760
that spinal fluid is now mixed with healing energy, not

1179
03:52:42.959 --> 03:52:49.479
just allowing you to feel so much more relaxed.

1180
03:52:50.879 --> 03:53:03.399
And healthy in this moment, but also.

1181
03:53:02.159 --> 03:53:09.719
You start to realize to actually, what's happening now with

1182
03:53:09.840 --> 03:53:20.520
that healing, relaxing energy spreading through your body's actually changing

1183
03:53:20.799 --> 03:53:30.280
your life. It's actually changing the way you're going to

1184
03:53:30.440 --> 03:53:37.040
feel not just now, but tomorrow and the next day.

1185
03:53:38.920 --> 03:53:46.440
As your health improves, not just your physical health, but

1186
03:53:46.520 --> 03:53:53.959
your mental health. Things that used to bother you in

1187
03:53:54.040 --> 03:54:01.639
the past, for some reason, no longer have the effect

1188
03:54:02.120 --> 03:54:11.079
that they used to because something has changed deep within you.

1189
03:54:16.120 --> 03:54:22.559
Maybe things that used to cause you to feel anger

1190
03:54:26.360 --> 03:54:36.520
no longer have that power to control you the way

1191
03:54:36.559 --> 03:54:45.479
they seem to be able to before. As you realize.

1192
03:54:45.600 --> 03:54:49.120
That you're the one who.

1193
03:54:49.000 --> 03:55:03.360
Decides what affects you, you're the one who sides to

1194
03:55:03.559 --> 03:55:16.440
feel relaxed and calm when you choose to enjoy noticing

1195
03:55:17.520 --> 03:55:32.200
these natural developments of healing continuing to grow and improve

1196
03:55:32.559 --> 03:55:43.559
your life day by day, including of course, your ability

1197
03:55:45.639 --> 03:56:00.760
to relax so much easier and sleeping. It's the most

1198
03:56:01.000 --> 03:56:11.440
natural thing in the world to you, because falling the

1199
03:56:11.639 --> 03:56:13.799
sleep is something that you've.

1200
03:56:13.600 --> 03:56:18.600
Done so many times.

1201
03:56:19.840 --> 03:56:25.479
In your life, and you know that you were born,

1202
03:56:26.959 --> 03:56:33.639
as we all were, with the ability to fall asleep naturally.

1203
03:56:37.879 --> 03:56:48.559
You were born with that ability to just drift off

1204
03:56:49.280 --> 03:57:02.440
into a deep, healing sleep. Even when we kids, sometimes

1205
03:57:02.479 --> 03:57:06.920
we'll fall asleep and we don't even want to try

1206
03:57:06.920 --> 03:57:11.280
and tell us stay awake. Maybe it's a birthday in

1207
03:57:11.319 --> 03:57:15.479
the morning, or it's Christmas or holiday or something we

1208
03:57:15.600 --> 03:57:16.360
look forward to.

1209
03:57:16.840 --> 03:57:20.520
We don't want to go to sleep, but.

1210
03:57:20.440 --> 03:57:25.559
The more we want to stay awake, the more we

1211
03:57:25.799 --> 03:57:33.840
just start to drift. And the more you fight drifting,

1212
03:57:34.520 --> 03:57:36.920
the more you try to stop yourself and drift in

1213
03:57:36.920 --> 03:57:49.959
a safe the deeper and stronger that drifting becomes. Because

1214
03:57:50.000 --> 03:57:55.440
we're born not just with the need to relax deeply

1215
03:57:57.120 --> 03:58:07.000
and to naturally fall asleep, but it's our birthright, it's

1216
03:58:07.079 --> 03:58:17.639
part of our DNA, and sometimes as we get older

1217
03:58:17.680 --> 03:58:31.159
in life, perhaps at times we have forgotten that relaxing completely.

1218
03:58:32.879 --> 03:58:56.799
It's not only a wonderfully pleasant experience, it's also really easy.

1219
03:58:57.639 --> 03:59:05.159
It's very, very easy to let go, because that's all

1220
03:59:05.200 --> 03:59:05.600
it is.

1221
03:59:05.639 --> 03:59:20.000
It is just deciding to let go. And when you

1222
03:59:20.120 --> 03:59:28.079
press the play button on my recordings, you have given

1223
03:59:28.239 --> 03:59:38.719
permission for my voice to relax you. When you press

1224
03:59:38.840 --> 03:59:45.239
that play button, you have given me permission for my words.

1225
03:59:48.479 --> 03:59:49.680
To effect.

1226
03:59:51.719 --> 04:00:04.120
You in a positive, only a positive way. Opening up

1227
04:00:08.760 --> 04:00:27.200
your mind two useful and healing suggestions that can have

1228
04:00:31.559 --> 04:00:39.200
such an amazing effect on how you feel right now,

1229
04:00:43.760 --> 04:00:54.399
as well as those changes that continue long after the recording.

1230
04:00:54.680 --> 04:01:05.840
Ends those changes within you to continue to flourish and grow,

1231
04:01:10.319 --> 04:01:24.280
transforming your life in a positive, beautiful way, allowing you

1232
04:01:24.639 --> 04:01:31.000
to move forward in your life in the direction that

1233
04:01:31.239 --> 04:01:48.440
you choose for yourself. And this feeling, this feeling that

1234
04:01:48.600 --> 04:02:13.799
you can experience of safety, comfort, calmness, this feels so nice.

1235
04:02:14.000 --> 04:02:26.799
It's such a healthy place to be, and that positivity

1236
04:02:28.079 --> 04:02:47.200
grows within you each and every day. Moving forward, you're

1237
04:02:47.239 --> 04:02:58.079
going to find that you're more relaxed physically and in

1238
04:02:58.159 --> 04:03:07.000
your mind is more relaxed. And it's not that you're

1239
04:03:07.159 --> 04:03:12.920
thinking slower. It's just that your mind will be less

1240
04:03:13.639 --> 04:03:25.239
clogged up with unnecessary negativity because from now on, your

1241
04:03:25.399 --> 04:03:35.200
mind rejects negativity. From now on, you're going to start

1242
04:03:35.399 --> 04:03:51.760
noticing when negativity arises, and you can just say stop, stop,

1243
04:03:54.600 --> 04:03:56.639
and that negativity.

1244
04:03:58.280 --> 04:04:14.239
Will turn around and leave you alone. Stop and that

1245
04:04:14.479 --> 04:04:19.319
negativity would disappear.

1246
04:04:27.440 --> 04:04:33.959
And as you notice that you feel way more relaxed

1247
04:04:35.360 --> 04:04:36.799
than you probably.

1248
04:04:36.479 --> 04:04:44.920
Expected, you can now.

1249
04:04:47.959 --> 04:04:53.879
Congratulate yourself because you're the person that has done this.

1250
04:04:55.559 --> 04:05:00.120
You are the one that has opened your mind and

1251
04:05:00.879 --> 04:05:09.760
up to the simple facts. You can feel more relaxed

1252
04:05:09.840 --> 04:05:19.559
in your body and in your mind. You've opened your

1253
04:05:19.680 --> 04:05:25.159
mind up to the birthright of being able to just

1254
04:05:27.840 --> 04:05:43.440
fall asleep easily when you choose, And that's a nice feeling.

1255
04:05:44.280 --> 04:05:52.559
Don't you think it feels nice? Doesn't it? To feel

1256
04:05:54.000 --> 04:06:00.680
calm full, that healing energy spreading through your body in

1257
04:06:00.760 --> 04:06:16.799
your mind to spend time a special place where negativity

1258
04:06:18.280 --> 04:06:31.200
can no longer enter. Negativity is banned. It's bad, it's

1259
04:06:31.280 --> 04:06:37.959
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1260
04:06:38.000 --> 04:06:46.120
be here. It doesn't belong here. Negativity has no place

1261
04:06:47.120 --> 04:07:03.920
in your life, which makes room for more comfort, more healing,

1262
04:07:06.040 --> 04:07:13.040
more relaxation, more peace.

1263
04:07:29.959 --> 04:07:32.799
It feels nice, doesn't it.

1264
04:07:33.239 --> 04:07:37.680
Just let go.

1265
04:07:39.360 --> 04:07:41.760
With everything.

1266
04:07:55.440 --> 04:08:02.360
I'm going to count down now from twenty down to one.

1267
04:08:03.200 --> 04:08:10.239
He can continue to relax. If you choose, you can

1268
04:08:12.879 --> 04:08:23.399
drift to sleep. With every number you hear me say,

1269
04:08:27.680 --> 04:08:35.079
you can fill twice as relaxed, or if you choose,

1270
04:08:35.200 --> 04:11:00.239
you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, well, eleven, ten, nine, eight, seven, six, five, Yeah,

1271
04:11:06.319 --> 04:11:20.399
oh yeah.

1272
04:11:39.920 --> 04:11:49.760
This is your time to just take a break, your

1273
04:11:49.879 --> 04:11:50.680
time to.

1274
04:11:53.440 --> 04:12:09.360
Relax, to allow your mind to say slow down, to

1275
04:12:09.520 --> 04:12:23.360
give yourself a permission to take a break from everything,

1276
04:12:28.079 --> 04:12:30.399
and you're the only person.

1277
04:12:30.680 --> 04:12:32.600
That can make that decision.

1278
04:12:35.399 --> 04:12:36.159
You're the only.

1279
04:12:36.040 --> 04:12:44.200
Person that can actually tell your mind to just relax,

1280
04:12:52.319 --> 04:12:57.840
to just take some time.

1281
04:12:59.440 --> 04:13:07.760
Off so that you.

1282
04:13:07.760 --> 04:13:13.920
Can focus on your body, getting in touch with how

1283
04:13:14.079 --> 04:13:15.000
you feel.

1284
04:13:16.200 --> 04:13:27.680
Physically, and in the process of.

1285
04:13:30.000 --> 04:13:34.760
This body scan, where you focus on different parts of

1286
04:13:34.799 --> 04:13:45.639
your body, those parts that you focus on and observe,

1287
04:13:48.559 --> 04:13:56.959
even though you're not purposely requesting for those parts of

1288
04:13:57.000 --> 04:14:04.760
your body to relax, it's kind of expected. You expect

1289
04:14:05.879 --> 04:14:13.600
when you listen to my voice to feel more relaxed naturally,

1290
04:14:19.079 --> 04:14:27.559
because when you're listening to me, your attention is focused

1291
04:14:29.200 --> 04:14:40.479
on my words, and as my words guide you to

1292
04:14:40.600 --> 04:14:53.000
focus on those parts of your body, your focus increases,

1293
04:15:00.079 --> 04:15:16.479
which actually calms your mind. And when you wind calms down,

1294
04:15:21.319 --> 04:15:22.319
your body.

1295
04:15:23.959 --> 04:15:33.600
Relaxes. And when your body.

1296
04:15:36.799 --> 04:15:56.680
Calms down, your mind relaxes. And even though you have

1297
04:15:56.760 --> 04:16:05.600
not really started to focus on your body, you can

1298
04:16:06.239 --> 04:16:21.600
already feel that healing energy spreading through your body, pushing

1299
04:16:21.840 --> 04:16:36.120
out stress and tension, healing all the parts of your body,

1300
04:16:38.000 --> 04:16:45.760
including your skin, your bones, your blood, all of your

1301
04:16:45.879 --> 04:16:51.639
organs inside your body, all of the muscles, all of

1302
04:16:51.680 --> 04:17:01.399
the fat, all everything, every hair on your body is

1303
04:17:01.559 --> 04:17:06.319
filled without healing energy.

1304
04:17:11.680 --> 04:17:19.360
And when your brain it fills without healing.

1305
04:17:19.079 --> 04:17:45.520
Energy, the feeling of comforts of relaxation increases deeply, increases

1306
04:17:51.879 --> 04:18:05.600
in a way that your mind starts to feel perhaps

1307
04:18:05.760 --> 04:18:13.120
bit drowsy because it's.

1308
04:18:13.040 --> 04:18:19.360
Not needed, and it may start.

1309
04:18:22.200 --> 04:18:37.799
To drift if that's what's needed. So if you're listening

1310
04:18:38.040 --> 04:18:44.040
to this and what you need is deep relaxation, that's

1311
04:18:44.079 --> 04:18:48.440
what you get. If what you need is.

1312
04:18:50.000 --> 04:18:51.719
To fall asleep.

1313
04:18:52.920 --> 04:19:02.719
Naturally and easily, that your mind drifts, that's also what happened,

1314
04:19:08.200 --> 04:19:15.959
Beccuse by pressing that play button on the podcast and

1315
04:19:16.239 --> 04:19:22.600
listening to me, I give permission for your body and

1316
04:19:22.680 --> 04:19:34.719
your mind. In fact, you give the command to your

1317
04:19:34.760 --> 04:19:46.120
body and your mind to relax deeply and to drift

1318
04:19:46.239 --> 04:19:55.280
off to sleep if that's what you want, we need.

1319
04:20:02.799 --> 04:20:12.639
And as I focus on the different parts of your body,

1320
04:20:13.440 --> 04:20:14.079
you may.

1321
04:20:15.399 --> 04:20:17.760
Start to just drift.

1322
04:20:21.559 --> 04:20:24.879
And then you come back again and you hear me

1323
04:20:25.079 --> 04:20:35.559
talking and I'm focusing on a different parts of your body,

1324
04:20:34.799 --> 04:20:42.879
and you may find yourself drifting.

1325
04:20:43.200 --> 04:20:48.920
You don't realize you're drifting until you stop drifting.

1326
04:20:50.319 --> 04:20:57.280
And you're alert again to my voice, focusing on a

1327
04:20:57.440 --> 04:21:02.760
different parts of your body starts to relax in deeper,

1328
04:21:07.200 --> 04:21:08.879
because that drifting.

1329
04:21:10.159 --> 04:21:12.719
Is basically you already.

1330
04:21:14.399 --> 04:21:24.399
In the sleep zone. And the more you drift, the

1331
04:21:24.479 --> 04:21:34.159
longer you drift, and the longer you dreft. Eventually that

1332
04:21:34.399 --> 04:21:43.479
drifting continues into sleep, and that's.

1333
04:21:43.280 --> 04:21:45.159
The last you remember.

1334
04:21:46.680 --> 04:21:47.799
Until you wake up.

1335
04:21:52.120 --> 04:21:57.200
In your own time when you experience the right amount

1336
04:21:57.360 --> 04:21:58.280
of sleep.

1337
04:21:58.760 --> 04:22:06.440
For you, because when you do, and if you.

1338
04:22:06.479 --> 04:22:23.200
Do all asleep, it's extremely pleasant, so relaxing, so deep healing.

1339
04:22:24.920 --> 04:22:37.440
Sleep. It feels so nice.

1340
04:22:39.239 --> 04:22:49.280
To relax into your own body in mind as you

1341
04:22:49.360 --> 04:22:57.000
feel that healing energy is spreading through it, relaxing you

1342
04:22:57.319 --> 04:23:20.879
so deep. Relaxing is so so deeply. We start to focus.

1343
04:23:21.719 --> 04:23:22.639
On your eyes.

1344
04:23:30.559 --> 04:23:31.639
Leave down.

1345
04:23:34.360 --> 04:23:35.319
To your joe.

1346
04:23:43.000 --> 04:23:44.840
Now till you make.

1347
04:23:52.120 --> 04:23:53.399
Your shoulders.

1348
04:24:00.559 --> 04:24:17.840
Oh pheous.

1349
04:24:25.079 --> 04:25:14.280
Yestom you us spy, you hate your legs, your feet,

1350
04:25:23.120 --> 04:25:52.920
your size and feeling eating, spreading and grying inside you buddy.

1351
04:25:54.520 --> 04:25:55.520
Fee thing you are.

1352
04:25:58.399 --> 04:26:06.520
Now let's focus again on parts of your.

1353
04:26:06.360 --> 04:26:21.239
Body, focusing this time on your forehead. Now on your mouth,

1354
04:26:22.479 --> 04:26:42.680
your lips, your tongue, the whole of your mouth. Focus

1355
04:26:42.719 --> 04:26:54.040
in on your fingers, maybe a kid, move your fingers

1356
04:26:54.079 --> 04:26:59.239
and little bits. You can focus on each one individually,

1357
04:27:05.399 --> 04:27:06.840
both hands.

1358
04:27:10.360 --> 04:27:12.840
And even though if you focus on both of.

1359
04:27:12.799 --> 04:27:21.440
Your hands now they almost seemed to just melt into one.

1360
04:27:24.120 --> 04:27:26.799
Maybe your right hand starting.

1361
04:27:27.280 --> 04:27:32.920
Left hand and almost as if.

1362
04:27:35.479 --> 04:27:36.760
Just mixed together.

1363
04:27:42.200 --> 04:27:53.079
Now focusing on your knees, just noticing how your knees

1364
04:27:53.239 --> 04:28:16.280
fell now f disin and with elbows, ud be saying

1365
04:28:16.440 --> 04:28:17.520
on both of your.

1366
04:28:17.360 --> 04:28:28.479
Elbows, just observing the feeling.

1367
04:28:30.639 --> 04:29:01.920
Of your elbows. Now for be sin abserving what do

1368
04:29:02.079 --> 04:29:02.520
you make?

1369
04:29:13.840 --> 04:29:14.159
Energy?

1370
04:29:16.719 --> 04:29:50.719
The clack you back, obsurd.

1371
04:29:52.520 --> 04:30:09.399
The ankles me itsical sensations.

1372
04:30:10.920 --> 04:31:12.840
You are a curse. I just say.

1373
04:31:15.040 --> 04:31:18.920
No, the taste.

1374
04:31:22.399 --> 04:31:28.440
What do you think?

1375
04:31:30.559 --> 04:31:31.520
Being aware?

1376
04:31:33.280 --> 04:31:36.879
Now you toos.

1377
04:31:39.360 --> 04:32:31.159
He right now mh notice sin hi, exire body feels

1378
04:32:40.680 --> 04:33:26.560
noticing you. Mind feels now let him go, let him go,

1379
04:33:34.439 --> 04:34:11.200
let'sh go everything, lets him go, letting go, letting go, h.

1380
04:34:13.919 --> 04:34:24.240
Everything, everything.

1381
04:34:30.560 --> 04:34:34.279
I'm going to start now, and I'd like it just

1382
04:34:34.400 --> 04:34:36.599
first of all, just to see yourself.

1383
04:34:37.720 --> 04:34:38.639
Lying down.

1384
04:34:40.000 --> 04:34:45.560
On that message table, lying on your front. Your head

1385
04:34:45.639 --> 04:34:54.119
is supported, your arms are supported. Then you feel comfortable

1386
04:34:54.520 --> 04:35:00.279
and you're breathing. It's really easy, and you feel.

1387
04:35:03.360 --> 04:35:06.400
I feel confident in how you look as well, so

1388
04:35:06.799 --> 04:35:11.000
there's none of that issue of body problems or shyness,

1389
04:35:11.840 --> 04:35:15.639
because I'm a professional and.

1390
04:35:17.360 --> 04:35:22.360
This is a therapy session, so none of that stuff

1391
04:35:22.520 --> 04:35:24.080
matters whatsoever.

1392
04:35:27.919 --> 04:35:28.880
This is about you.

1393
04:35:31.599 --> 04:35:39.200
This is about how you feel, how you can enjoy

1394
04:35:40.119 --> 04:35:46.200
that sense of comfort and relaxation that comes from letting

1395
04:35:46.279 --> 04:35:52.279
go and allow him my hands, my fingers to relax you.

1396
04:35:55.040 --> 04:36:00.080
By a message your body.

1397
04:36:02.759 --> 04:36:08.080
Someone starts off just by placing my hands on the

1398
04:36:08.119 --> 04:36:12.599
back of your head, just gently, just so you can

1399
04:36:12.720 --> 04:36:21.400
feel with my hands feel like really on you. So

1400
04:36:21.599 --> 04:36:23.840
you can maybe feel the warmth of my hands on

1401
04:36:23.880 --> 04:36:29.360
the back of your head. With my hands to the

1402
04:36:29.439 --> 04:36:33.639
side of your head, not pressing, but just holding there

1403
04:36:33.759 --> 04:36:39.639
very gently, maybe over your ears, and a little bit

1404
04:36:39.680 --> 04:36:42.520
on your face, just so you can.

1405
04:36:42.400 --> 04:36:44.919
Feel my hands.

1406
04:36:46.360 --> 04:36:48.639
So you can become accustomed.

1407
04:36:49.520 --> 04:37:00.479
To them. And now put my hands to the back

1408
04:37:00.520 --> 04:37:05.319
of your head again and gently let them slide down

1409
04:37:07.880 --> 04:37:09.080
onto the back of your neck.

1410
04:37:16.680 --> 04:37:18.599
You can feel my hands.

1411
04:37:24.880 --> 04:37:27.840
Gently stroking the back of your neck to start with,

1412
04:37:32.439 --> 04:37:36.639
just so you can get used to the feeling my

1413
04:37:36.799 --> 04:37:45.279
hands on your skin, get accustomed to realize that you're safe.

1414
04:37:46.360 --> 04:37:55.439
It's all good, it's all fine. I'm going to start

1415
04:37:55.520 --> 04:37:59.919
gently messaging the muscles in the back of your neck.

1416
04:38:07.360 --> 04:38:08.319
With both hands.

1417
04:38:14.439 --> 04:38:15.360
And this is a very.

1418
04:38:15.279 --> 04:38:23.439
Trusting situation really because our next is so fragile and

1419
04:38:23.520 --> 04:38:27.680
to have someone have their hands around your neck in

1420
04:38:27.720 --> 04:38:33.040
that way can sometimes be problematic for people, which is

1421
04:38:33.040 --> 04:38:36.840
why messages are quite good, because it.

1422
04:38:36.799 --> 04:38:39.840
Allows you to relax and to.

1423
04:38:44.400 --> 04:39:01.840
Get in touch with trust, to feel peaceful and calm.

1424
04:39:02.040 --> 04:39:09.439
There's a massage the side of your neck, gently moving

1425
04:39:09.680 --> 04:39:14.799
from the bottom of your neck. It would be sort

1426
04:39:14.799 --> 04:39:17.959
of near where your shoulders start, I guess, all the

1427
04:39:18.000 --> 04:39:18.599
way up.

1428
04:39:20.439 --> 04:39:21.200
To your jaw.

1429
04:39:22.959 --> 04:39:26.520
It is kind of area that the side of your neck.

1430
04:39:29.319 --> 04:39:31.840
Of course it's a lot longer than the front of

1431
04:39:31.880 --> 04:39:48.040
your neck. And massage in the back of your neck,

1432
04:39:51.840 --> 04:40:00.680
especially that area where perhaps we hold tension, and there's

1433
04:40:00.720 --> 04:40:05.560
that area's message. You can actually feel a sense.

1434
04:40:05.319 --> 04:40:07.520
Of release in the back of your neck.

1435
04:40:12.919 --> 04:40:18.200
And maybe you can breathe it out as well. Notice

1436
04:40:18.240 --> 04:40:31.479
how it feels. Notice how you feel. Then moving down

1437
04:40:31.639 --> 04:40:36.360
to that area between your neck and your shoulders, that

1438
04:40:36.599 --> 04:40:45.279
musty area, starting to message that area on both sides,

1439
04:40:47.439 --> 04:40:49.720
and this would be the area that a lot of

1440
04:40:49.720 --> 04:40:52.040
people would message if they were going to give you

1441
04:40:52.799 --> 04:40:58.360
like a shoulder message even that's not technically the shoulders,

1442
04:40:58.840 --> 04:41:01.880
but it's all the muscles lead to the shoulders.

1443
04:41:03.119 --> 04:41:03.959
From the neck.

1444
04:41:05.880 --> 04:41:07.080
And the game that can.

1445
04:41:07.000 --> 04:41:09.759
Hold attention and stress.

1446
04:41:11.000 --> 04:41:16.000
And when massaged sometimes a nice deep message is useful,

1447
04:41:19.040 --> 04:41:35.319
and you decide how deep that message is, and just allow.

1448
04:41:36.880 --> 04:41:39.680
My knuckles just to dig.

1449
04:41:39.439 --> 04:41:47.759
In, to get to those muscles and to really relaxed

1450
04:41:50.479 --> 04:41:55.759
all the time being firm yet gentle with you.

1451
04:42:07.799 --> 04:42:10.360
And just stroking down the area.

1452
04:42:12.880 --> 04:42:19.080
To your actual shoulders, moving to the muscles of your shoulders,

1453
04:42:25.000 --> 04:42:26.520
and maybe initially just.

1454
04:42:27.959 --> 04:42:30.279
Pulling up the shoulders a little bit of.

1455
04:42:30.360 --> 04:42:33.759
The table just to give you a little bit of a.

1456
04:42:33.720 --> 04:42:36.759
Stretch the reaching me.

1457
04:42:43.279 --> 04:42:46.000
Think you've got the muscles at the front of your shoulders,

1458
04:42:46.720 --> 04:42:57.680
the sides of the back. Again, this is a part

1459
04:42:57.840 --> 04:43:03.439
that you can really take quite a bit of pressure, quite.

1460
04:43:03.240 --> 04:43:03.720
A bit of.

1461
04:43:07.400 --> 04:43:11.720
Needing if if you wish to really.

1462
04:43:13.119 --> 04:43:22.439
Release the tension, really get into those muscles and play

1463
04:43:22.479 --> 04:43:29.000
your fingers in there. Make you feel really nice. Sometimes

1464
04:43:29.000 --> 04:43:36.080
it's just being stroked gently or being massaged quite strongly.

1465
04:43:39.720 --> 04:43:49.159
It can all be beneficial to the realization. Put the

1466
04:43:49.279 --> 04:43:50.720
muscles in your shoulders.

1467
04:44:00.560 --> 04:44:02.840
Now you move down your arms.

1468
04:44:09.279 --> 04:44:12.880
I do one arm at a time. Starting with your

1469
04:44:13.000 --> 04:44:23.200
right arm. What I do is I just lift your

1470
04:44:23.360 --> 04:44:26.119
arm up, just hold it to the side of it

1471
04:44:29.400 --> 04:44:34.159
and where it still be attached, and I just message

1472
04:44:35.720 --> 04:44:37.439
the tops of your arms.

1473
04:44:47.319 --> 04:44:48.040
All the way.

1474
04:44:47.880 --> 04:45:12.840
Down to your forearms, into your wrists. Generally message that parts,

1475
04:45:15.400 --> 04:45:19.200
the softer part, which is the under part of the army,

1476
04:45:22.159 --> 04:45:26.680
which leads to the crease in the rowbo the inside.

1477
04:45:27.319 --> 04:45:41.479
It's much more sensitive skin. Sometimes just having that stroke

1478
04:45:45.439 --> 04:45:50.599
really nice, pleasurable and relaxing.

1479
04:45:59.319 --> 04:46:10.159
Now moving down to your right hand, just holding your.

1480
04:46:10.080 --> 04:46:22.080
Hand with the both of my hands, just pressing gently

1481
04:46:23.240 --> 04:46:27.959
on the back of your hand, stretching your.

1482
04:46:27.840 --> 04:46:32.000
Fingers every slightly.

1483
04:46:34.680 --> 04:46:35.959
At the same time.

1484
04:46:37.880 --> 04:46:50.959
Pressing down and messaging each finger, and then starting to

1485
04:46:51.119 --> 04:47:02.439
message the palms of your hand. Just turning the hand gently,

1486
04:47:04.200 --> 04:47:14.639
stretching it gently, and actually having your handheld can be

1487
04:47:16.400 --> 04:47:22.080
an emotional experience sometimes even if it is a stranger.

1488
04:47:24.040 --> 04:47:26.000
So when you don't know very well.

1489
04:47:26.599 --> 04:47:33.720
Like a message person or a therapist, maybe because it's intimate,

1490
04:47:41.400 --> 04:47:54.319
you can feel nice, you can feel safe. As I

1491
04:47:54.439 --> 04:48:03.000
put down right arm back down where it was and

1492
04:48:03.319 --> 04:48:09.880
do the same with your left arm, exactly the same

1493
04:48:14.520 --> 04:48:16.439
message the muscles.

1494
04:48:17.720 --> 04:48:20.880
You are all way down to.

1495
04:48:21.080 --> 04:48:35.319
Rest, striking the inside of your arms, being gentle or

1496
04:48:35.360 --> 04:48:48.560
as fun as you will require. And then message your

1497
04:48:48.639 --> 04:48:59.759
left hand, stretching the fingers gently.

1498
04:49:02.279 --> 04:49:05.080
Message in the palm.

1499
04:49:04.799 --> 04:49:31.639
Of your left hand, feel so so riting so competing

1500
04:49:45.759 --> 04:49:48.400
the just rest your left arm back.

1501
04:49:48.240 --> 04:50:02.680
Down start message your back, the biggest smart of your body.

1502
04:50:07.759 --> 04:50:13.639
Starting the top, starting again where we.

1503
04:50:13.680 --> 04:50:16.959
Already be a been the area of the top and

1504
04:50:17.119 --> 04:50:24.360
between the shoulders and even neck. Going back on. Massage

1505
04:50:24.400 --> 04:50:35.919
in the area again, but this time moving down, taking

1506
04:50:35.959 --> 04:50:44.560
it downward. Street a middle of the back, working from

1507
04:50:44.599 --> 04:50:52.360
the outside of ns and massage that you're back at

1508
04:50:52.479 --> 04:51:05.279
the outsides of the back parts were arms with maybe

1509
04:51:05.720 --> 04:51:19.319
rest against must the part makes the front to your back.

1510
04:51:28.400 --> 04:51:36.720
With this message is down firmly but gently s those

1511
04:51:36.919 --> 04:51:37.759
you want.

1512
04:51:40.880 --> 04:51:45.799
Leave him down and costs a little bit more. Way

1513
04:51:45.840 --> 04:52:00.400
down again the great gents on you cheese and st

1514
04:52:00.799 --> 04:52:05.319
get to the spine. You get the sides the muscles

1515
04:52:05.400 --> 04:52:07.759
of either side of your spine.

1516
04:52:08.319 --> 04:52:11.200
From the top of the neck all the way down.

1517
04:52:14.040 --> 04:52:15.200
Do you know a bag.

1518
04:52:21.360 --> 04:52:27.599
You can do that a few times. Sometimes people juice

1519
04:52:30.439 --> 04:52:34.639
the knuckle or the you know, two fingers.

1520
04:52:34.200 --> 04:52:36.200
And this go.

1521
04:52:36.439 --> 04:52:41.680
Your side of the spine must just push down the

1522
04:52:41.840 --> 04:52:48.560
morn way downs in the bottom of the spine, its Lissa,

1523
04:52:51.080 --> 04:53:00.639
open up the body. Stop your body, so you know,

1524
04:53:01.479 --> 04:53:02.240
more relaxed.

1525
04:53:03.360 --> 04:53:04.279
The same side.

1526
04:53:18.799 --> 04:53:20.439
Now moved to one.

1527
04:53:20.400 --> 04:53:23.159
Side, to your right side.

1528
04:53:27.919 --> 04:53:29.560
In the bottom of the roots.

1529
04:53:31.240 --> 04:53:34.000
To the lists.

1530
04:53:35.400 --> 04:53:37.360
A D.

1531
04:53:39.599 --> 04:53:45.959
Steps on the other side and toss me one that's.

1532
04:53:48.560 --> 04:53:50.759
On that side of light and.

1533
04:53:55.799 --> 04:53:56.279
Spikes.

1534
04:53:57.720 --> 04:53:58.279
That's all do.

1535
04:53:59.279 --> 04:54:00.159
That's side this.

1536
04:54:02.720 --> 04:54:04.599
The side lapstick.

1537
04:54:07.040 --> 04:54:08.560
Must like to even.

1538
04:54:11.759 --> 04:54:12.319
Here real

1539
04:54:17.360 --> 04:54:17.560
Yeah,