April 23, 2025

(no music) (5 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025

(no music) (5 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025
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WEBVTT

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

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Newland and this is let me boil your pain away.

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Please only listen when you can safety close your eyes.

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This is not replacement for any kind of therapeutic or

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medical care. And please get permission from your doctor before

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listening to this so that you can find out the

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cause of your chronic pain. So just let you know.

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I've also got a Facebook group called Jason Newlands Boring

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Group that you can join. I've got a YouTube channel

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at Jason Newland where all of my latest recordings or

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get updated or get released on there. And my website

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has all my latest recordings as well, where you can listen, stream,

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download whatever you want to do. So thank you, thank

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you very much. Today is Wednesday, the twenty third of

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April two thy twenty five, and it's currently seven minutes

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past four pm. It's quite nice out there now. It

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was a bit a bit rainy, bit a bit of

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a rainy day, but now it's quite nice. There's some

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noise and background sound from music going from downstairs. I

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wanted to wait till it finished, but it's been going

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on for a few hours now, so I'm going to

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just do the recording anyway. Hopefully the microphone doesn't pick

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up too much of it. It's not as loud as

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it was earlier, so it should be fine. So what

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I'm going to do is talk about I'm just going

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to talk about how chronic pain can be reduced. So

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I'm all about twenty scientific So these are twenty scientifically

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supported insights into how relaxation techniques and listening to soft

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speech can alleviate chronic pain. There's no banging going on downstairs.

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If there's too much noise, I will just do this

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without any music in the background. But we'll see I

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don't know what's going on down there, so that they're

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rebuilding a place. So I'm just going to go through

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this so and talk through the different things I've found

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and give you my perspective on it, because ultimately that's

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what this is. That's what everything I do is. It's

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just me talking and hoping that by listening to me

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yabbering on, I can help both distract and also influence

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how you feel physically and emotionally in a positive way.

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Whether it's the let me buoy you to sleep, whether

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it's the whatever it is I'm doing that is my hope.

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So this is kind of like let me boy to sleep,

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but they not really focus more on the chronic pain relief.

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So the first one is relaxation techniques reduce pain intensity out.

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I discovered this myself back in two thousand and six

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when I used to offer a free paying lease service

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in my local town. And I'll be fair, I was

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I didn't. It wasn't I didn't know what I was doing,

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but I was quite new to doing it in person.

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I'd been studying it since ninety nine, so two thousand

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and six it was this seven years. Two thousand and

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six was the first time I really got to sort

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of sit down with another person, human being in the

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same room and looking at ways to change how you feel. Now,

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I really to start with relied on relaxation techniques and

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then moved into maybe a technique such as changing the

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color or of the physical sensation, or you know, imagining

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it coming out of the part of your body and

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changing from different color to a different color, then to

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a different color, maybe changing shape and maybe change into

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ice and just letting it drop to the floor and

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smashing and lots of different kind of ways. But the relaxation.

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Part of it was something that on its own, without

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any kind of clever or even non clever technique, was

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enough to change how someone felt physically. No idea, what's

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going on downstairs. It's gonna just a lot of banging.

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I don't maybe you should putting up some furniture. You

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don't know that it's possible. It's possible. You never know.

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So I found in my just I couldn't really give

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a percentage, like, but I knew what I felt, very definite.

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And I used to have it on my website, you know,

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back in that time, I used to have a website

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called Free Pain Relief dot co dot uk. I don't

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have it anymore, but I used to put relaxation reduces

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chronic pain, like as simple as that, and I still

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stick to that. It tends to do that. I think this.

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I'm being distracted by the bloody drills. Now. You think,

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if you're get a drill, use a power tool or

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have loud music, don't do both, you know what I mean?

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Do one or the other, not both. BlimE me. Uh

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So we'll see how this goes. The music stopped, I

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don't think they can hear me. Surely, No they wouldn't

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be able to hear me. So I was thinking, that's

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kind of how it goes, like relaxation. When someone feels relaxed,

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it's not just your body that's feeling relaxed, it's your mind. See,

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you and your body obviously is connected. So you can't

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have a relaxed body unless the mind is relaxed, and

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you can't have a relaxed mind unless your body is relaxed,

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and each causes the other to relax more. I mean,

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the opposite is also true. So one thing I never

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really got into is breathing techniques, and the reason for

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that is really simply because I was coming from a

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perspective of extreme anxiety, like panic attacks and stuff like that,

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and I tried relaxation techniques when I was going through

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the panic stuff and it didn't help me. It made it.

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It wasn't useful for me. I'm sure it's useful for

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a lot of people, but for me, and the one

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thing I didn't want to focus on was my breathing.

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So I pretty much most of the time, I can

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say during my career of it's not a career, is it,

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But during my last nineteen years of doing this stuff,

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I very rarely focused on breathing other than just commenting

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on my own breathing reducing, like slowing down and deepening,

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but naturally, you know, in its own way. Not I

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don't generally try and control it because it calms down anyway.

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And even now my breathing's deeper because I'm more relaxed

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than what i was before I are doing a recording,

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even though there's a lot of noise coming from downstairs.

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Just by talking and by focusing on this what I'm

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talking about, it has it's almost like I'm listening to myself.

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So for you, it'd be even more beneficial because you're

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not doing the talking. So you know, ideally, I mean,

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unless you are just talking along and repeating everything I say,

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which I can't imagine would be much fun. Maybe a

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bit like that annoying kid at school, you know, just

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walking around just repeating everything and stop repeating me, stop

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repeating me, go away, go away. When I say that

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annoying kid, I mean me. I used to do that.

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I had two older brothers. I had no choice. It

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was it was basically something I was born with. You know,

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I was a kid. I was born and I had

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these two brothers a lot bigger, a lot older than me.

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And I said, it's not fair. I said, it's not

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fair to my name. It's not fair. I can't what

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I'm supposed to do. They're bigger than me, They're physically

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a lot bigger and stronger. How am I supposed to

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match up to them when it comes to arguments? And

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she said, oh, but Grandson, something, you forget the magic

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power you have being the smallest. I said, what she said,

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you get to annoy them constantly. I thought, yeah, she said,

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use your words carelessly, like wow. She was a bit

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like Jedi, but not as tall. When I say Jedi,

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I'm tall about Ewok? What's the ewok? The Ewok that

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taught Luke Skywalker how to dance? I forget his name anyway,

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So breathing Kain, I mean, I just think that's a

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bit weird. When I got learned to meditate back in

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two thousand and two onwards for quite a few years,

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so I do incorporate meditation techniques that I've learned in

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what I do. I always find it, I always found

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a little bit amusing when the meditation teachers say they

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don't forget to breathe I've never once forgotten to brief

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my whole life, fifty four years. I've never forgotten to brieth.

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I never had to remember to brieve because it's a

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natural thing. But I've never got you in the end

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of the day and thought I forgot to breathe today,

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damn it. So yeah, I think breathing is because it's

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a natural thing. Focus on in it, focus in on

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it for me made it a bit weird, but it's

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whatever you like to do. I mean, I can focus

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on my breathing now because it has slowed down and

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because it feels relaxed. But if I was focusing on

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it when it was when it wasn't but if it

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was sort of a bit too accentuated, a bit too fast,

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I would, well, I'd be focusing on what it was,

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not what it could be potentially. Now I'm focusing on

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what it is how it is now, and it's slow, rhythmic, deep,

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and it might get more relaxed, but I kind of

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don't care if it does or if it doesn't. I

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do expect it to become more relaxed, but it's okay

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whatever happens, you know. So relaxation can significantly signific I

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can't even say the words significantly today, reduce physical intensity,

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you know, other outcomes. I mean, for me, anxiety was

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the reason why I started meditating and why I learned

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try to learn different relaxation techniques. There was another reason

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that was the main reason for me. I do have

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chronic pain issues in my lower back now from arthritis.

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I didn't have that back then, so it was never

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really an issue. So yeah, I was interested in helping

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people with chronic pain right from the late nineties because

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I thought when I started first started learning hypnosis, that's

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the only two things that really jumped out at me

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was relaxation and chronic pain relief. But chronic pain relief

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was the biggest one out of the two, which I mean, really,

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they're too too connected to not be the same thing. Really,

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relaxation is pain relief, and pain relief doesn't really happen

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without relaxation. You can get distraction, but there's still a

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degree of relaxation when you're distracted. So you can watch

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a really good movie, even if it's like a tense

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thriller or something. You're still you may be focusing on

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one thing, but you're you're not focusing on the part

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of your body that maybe you were focusing on before.

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And I think it's kind of one of those weird things,

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is like it just goes back to its normal level

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of focus instead of I think sometimes with my lower

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back in the past, when it's if it's like fifty percent,

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I'm giving it fifty percent focus, it's fifty percent attention.

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It's not really a problem even eighty ninety percent. I

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don't think that's the problem. Even at hundred percent, it's discomfort.

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I My perspective is chronic pain is a problem when

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it goes above one hundred percent. The intensities are higher

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than that, so it's not like zero to ten. Really,

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it's like zero to ten, ten plus one plus two

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plus three twelve thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, so

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it's eighteen out of ten, you know what I mean.

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It's like it's gone over the edge, and when we're

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distracted sometimes it just goes back. It can go back

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to its normal level because not getting that attention that

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we were given it before, you know it. It's the

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old thing, isn't it. Sort Of if you're in a

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passenger in a car and you'll play a game like

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who can spot a red car or who can spot

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a mini? Who can spot a white van? Who can

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you know? Or it can be as obscure as you want,

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and before you know it, you're seeing nothing but what

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you're looking for, because that's what you're noticing, that's what

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you're aware of, that's what your complete focus is on.

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And without going into talking about physical adult enjoyment between

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two adults, that's also part of the reason why that

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can be enjoyable with two adults together, whether it's holding

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the hands, kissing, or just just cuddling or being together,

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there's a sense of heightened pleasure because it's a real focus.

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But I'm pretty sure that would be different in a

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different situation. So you can be on a first date

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and you've gone back to one of each other's apartments,

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or maybe you're sitting in a cinema and your legs

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are touching just your legs, now other part of your body,

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maybe your shoulders. Maybe you've got a bus home because

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you didn't want to pay out for a taxi just

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in case it didn't go well, that's terrible, But just

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that human contact of your shoulder or your knee against

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their knee because you're noticing it. Maybe they're noticing it.

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I don't know. It feels more physically, that sensation, that

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physical feeling is heightened, like to a much higher level.

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So but if that was just you know, once you've

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been dating a while, or you know, if you were

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just sitting having a conversation with someone else and your

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legs and even if you completely love the person, but

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you're talking to someone else, you're not going to have

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that feeling because you're focusing on what you're doing there.

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And maybe during a movie and the movie starts, and

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when you focus on the movie, that physical feeling reduces

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a bit, and then you're focus on it and you

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get it right, it arouses, that feeling arouses. I'm trying

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to be careful with the word arouses, but now thinking

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of arousing stuff, so I'll stop. So I think maybe

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with the physical comfort, it is because that's teend to

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go like zero to ten? Where is it? But actually

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I think ten is still manageable. I don't think ten

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is the problem. It's when it goes above ten that's

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when it's a problem. In my perspective of looking at

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the gauge. Obviously, if it's only between zero and ten,

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and ten is the highest. But I think that's that's

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not what happens with It's the same with relaxation. It

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goes down to zero, but zero is just feeling relaxed.

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But when you feel really relaxed, that's way below ten.

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That way below zero. Sorry, that's minus minus minus minus

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minus five, minus six minus seven, complete comfort where you

248
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almost feel like you're floating andjoy heavy at the same time,

249
00:22:01.319 --> 00:22:07.559
maybe like that body parts not even there, so instead

250
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of feeling calm and comfortable and like a zero, which

251
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would be just like maybe it feels exactly how the

252
00:22:15.160 --> 00:22:18.720
rest of your body feels, you go below that, it

253
00:22:18.799 --> 00:22:22.319
might feel way more relaxed than the rest of your body.

254
00:22:23.000 --> 00:22:26.759
It might feel like almost there's a breeze blowing through

255
00:22:26.799 --> 00:22:29.960
that part of your body as it goes minus three

256
00:22:30.200 --> 00:22:34.400
minus four minus five, and the rest of your body

257
00:22:34.440 --> 00:22:37.359
of course will follow because that's just a natural thing

258
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to do. But that part seems to be as you're

259
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focusing on it seems to be much more reduced, much

260
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more relaxed than just being a zero. And it can

261
00:22:53.839 --> 00:22:58.559
go down. There's no ending. Really, it's an endless drop.

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It's an endless feeling of comfort. I guess you can

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00:23:04.160 --> 00:23:06.519
put your own number on what it is, whether it's

264
00:23:06.599 --> 00:23:12.279
minus twelve, minus thirty, minus one hundred, were just it

265
00:23:12.359 --> 00:23:18.359
goes beyond a feeling anymore. It's almost it may almost

266
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feel spiritual. You know, everyone's got their own idea of

267
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what that is. But it's very calming. And as you

268
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go down, you also feel that in your mind as

269
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well as your mind not only slows down as it

270
00:23:36.960 --> 00:23:40.400
goes down from like ten down to zero, your mind

271
00:23:40.599 --> 00:23:47.319
slows down and then your mind empties. And then when

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you go below zero, it's something else happens. Is your

273
00:23:58.039 --> 00:24:03.880
mind switched off. Perhaps you'll get in that feeling of

274
00:24:03.960 --> 00:24:11.079
pleasure in your mind that you would get from years

275
00:24:11.240 --> 00:24:16.160
of meditating, something that maybe it could take someone a

276
00:24:16.240 --> 00:24:19.759
long time to you know, through meditation to get to

277
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this point. But you've got to this point because you've

278
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just allowed yourself to relax, because ultimately you're not trying

279
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to get anything for it, because sometimes with meditation it

280
00:24:35.599 --> 00:24:41.039
can be almost an achievement to I don't know, like

281
00:24:41.200 --> 00:24:44.960
trying to get something. Not everyone, not everywhere, not every

282
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meditation technique, but you know, whether it's trying to create

283
00:24:51.079 --> 00:24:56.400
loving kindness towards other people, whether it's trying to calm

284
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your breath or calm your mind, to relax your body,

285
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whether it's just focusing on now, there's a degree of

286
00:25:06.559 --> 00:25:13.400
focus with meditation, but this goes beyond focus. It's almost

287
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when it goes below zero, it's kind of like there's

288
00:25:19.119 --> 00:25:23.559
no focus anymore. In a way it might seem weird,

289
00:25:23.599 --> 00:25:26.079
it's almost like you've given me the focus to take

290
00:25:26.119 --> 00:25:33.119
care of and you're just left just gone down, and

291
00:25:33.160 --> 00:25:36.480
you're relaxed, and you're calm, and you're peaceful, and you

292
00:25:36.519 --> 00:25:41.079
don't need anything at all. You know that you're safe,

293
00:25:41.680 --> 00:25:46.000
you know that you're healthy, you know you're fine, and

294
00:25:46.039 --> 00:25:49.440
you can just allow yourself and the rest of your

295
00:25:49.480 --> 00:25:53.680
body to catch up if you want to, or you

296
00:25:53.759 --> 00:25:59.880
may just enjoy having this feeling without any expectations whatsoever,

297
00:26:02.440 --> 00:26:05.119
nothing that you need to do, nothing that you need

298
00:26:05.119 --> 00:26:11.400
to say or think. You just are in this moment

299
00:26:12.119 --> 00:26:18.240
how you are, without any judgment, any opinions. So yeah,

300
00:26:18.240 --> 00:26:26.839
it can be quite nice. So listening to soft sounds

301
00:26:28.039 --> 00:26:34.079
it's really good for the brain. Whether it's listening to

302
00:26:34.200 --> 00:26:43.960
me just talking, whether it's listening to soft music. It's

303
00:26:44.000 --> 00:26:50.039
all about engaging your brain regions which are associated with

304
00:26:50.079 --> 00:27:00.640
that physical sensation modulation that part of your brain. Really

305
00:27:00.759 --> 00:27:08.119
just your system, the various nerves in your body helps

306
00:27:08.160 --> 00:27:13.720
to just calm everything down. It's almost, I think, with

307
00:27:14.640 --> 00:27:21.599
something very powerful about sound, whether it's a soft voice,

308
00:27:21.960 --> 00:27:30.640
whether you're taking in positive words or positive ideas that

309
00:27:30.720 --> 00:27:33.960
are actually soaking into your mind and your body. But

310
00:27:34.640 --> 00:27:41.599
whether it's music, it seems to reach more than just

311
00:27:41.720 --> 00:27:46.680
your ears. It's almost like the music or the sound

312
00:27:46.880 --> 00:27:52.119
or the voices physically reaching the parts of your body,

313
00:27:54.559 --> 00:28:01.359
which I think is quite nice. I mean, studies have

314
00:28:01.480 --> 00:28:07.200
been done where demonstrations, yeah, demonstrations have been done where

315
00:28:07.279 --> 00:28:13.799
twelve week program incorporated singing and breathing exercises can improve

316
00:28:14.920 --> 00:28:21.319
how someone feels an overall well being with people with

317
00:28:21.359 --> 00:28:26.640
physical issues, and then you've got I mean, it's a

318
00:28:26.799 --> 00:28:33.079
fine line really with like guided imagery. Guided imagery is

319
00:28:33.640 --> 00:28:39.319
pretty much taken from hypnosis. They call it guided imagery

320
00:28:39.400 --> 00:28:42.880
because not everyone liked the idea of hypnosis in the past.

321
00:28:44.759 --> 00:28:52.079
But visualizing something is when you don't need hypnosis to

322
00:28:52.160 --> 00:28:55.279
do this, and I think that's what it is. People.

323
00:28:56.200 --> 00:28:59.599
You know, thirty forty years ago whenever they started doing

324
00:28:59.680 --> 00:29:05.519
guy did imagery realize that just by imagining yourself being

325
00:29:05.599 --> 00:29:10.240
in a place like a calm place. Some people that

326
00:29:10.279 --> 00:29:14.920
would be lying on a beach listening to the waves

327
00:29:14.960 --> 00:29:19.920
on the shore. Other people that might be lying in

328
00:29:19.960 --> 00:29:23.839
the tent with the rain falling on a tent and

329
00:29:23.880 --> 00:29:29.559
making that lovely sound. And it could be different for everyone.

330
00:29:30.359 --> 00:29:35.880
Some people that could be cycling in the mountains. You know,

331
00:29:35.960 --> 00:29:47.880
everyone's different. And by imagining these visual mental experiences, and

332
00:29:47.960 --> 00:29:53.880
the more vivid they are, your mind doesn't seem to

333
00:29:54.079 --> 00:30:00.000
know the difference between what you're thinking and what's really

334
00:30:00.200 --> 00:30:09.720
happening as far as how it responds. And sometimes it

335
00:30:09.720 --> 00:30:16.440
can be nice just to close your eyes and just

336
00:30:16.559 --> 00:30:23.839
imagine yourself relaxing, Imagine yourself feeling really really calm, Imagine

337
00:30:23.880 --> 00:30:32.279
your body just melting away, and then you've got progressive

338
00:30:32.440 --> 00:30:38.519
muscle relaxation PMR. I'm not really good with the whole

339
00:30:38.640 --> 00:30:42.039
PMR and whatever, I just say the whole word. It's

340
00:30:42.119 --> 00:30:48.559
easy for me. And this is something that is that

341
00:30:48.680 --> 00:30:54.599
I kind of started doing many years ago. It's just

342
00:30:54.640 --> 00:30:59.039
a standard kind of start out really focusing and there's

343
00:30:59.079 --> 00:31:02.039
two different ways of doing it. I would splicely more

344
00:31:02.039 --> 00:31:05.799
than two ways. But you can do a body scan

345
00:31:06.039 --> 00:31:10.160
where you focus on the different parts of your body

346
00:31:11.880 --> 00:31:15.720
without doing anything, just you know, focusing on your forehead,

347
00:31:16.480 --> 00:31:22.039
focusing on your eyes, focusing on your jaw, not trying

348
00:31:22.079 --> 00:31:27.599
to relax your forehead, not trying to relax your eyes

349
00:31:28.519 --> 00:31:32.680
and not trying to relax your jaw, Focusing on the

350
00:31:32.720 --> 00:31:38.240
back of your neck, your shoulders, but not trying to

351
00:31:38.319 --> 00:31:44.319
relax the back of your neck or your shoulders, and

352
00:31:44.440 --> 00:31:56.240
your arms, your hands, your fingers, your legs, feet, toes, chests, stomach,

353
00:31:56.319 --> 00:31:59.720
and back, not trying to relax all those parts, but

354
00:32:01.279 --> 00:32:08.480
being aware of them, just noticing them. So that's a

355
00:32:08.519 --> 00:32:16.000
little bit different from the progressive muscle relaxation. And I

356
00:32:16.079 --> 00:32:20.279
learned that actually the progressive muscle relaxation from an audio

357
00:32:20.440 --> 00:32:24.920
I used to listen to in about nineteen ninety nine

358
00:32:25.039 --> 00:32:29.640
or ninety eight, and it was a meditation, but it

359
00:32:29.680 --> 00:32:34.119
was also there was a muscle relaxation part of it.

360
00:32:36.160 --> 00:32:40.039
And I like that because back in them days I

361
00:32:40.119 --> 00:32:44.200
was a little bit I wasn't I wasn't the most

362
00:32:44.279 --> 00:32:51.039
relaxed person in my twenties. So I used to just

363
00:32:51.440 --> 00:32:56.960
listen to this guided relaxation session. And I used to

364
00:32:57.079 --> 00:33:02.680
enjoy the progressive muscle relaxation starting from my head going

365
00:33:02.720 --> 00:33:06.200
all the way down, and it was it was easier

366
00:33:06.200 --> 00:33:09.559
about then because I had some muscles as well. I mean,

367
00:33:09.599 --> 00:33:13.599
I don't know if they can do progressive fatty tissue

368
00:33:13.640 --> 00:33:19.640
relaxation for people like me, but I find it helps.

369
00:33:20.279 --> 00:33:24.440
You can do both as long as you're careful with it.

370
00:33:24.519 --> 00:33:29.440
You know, don't it's because what I mean is if

371
00:33:29.480 --> 00:33:33.119
you can tense the muscles and just let it go,

372
00:33:35.160 --> 00:33:37.319
or you don't even have to do that. You can

373
00:33:37.400 --> 00:33:41.039
just focus on a part of your body. So if

374
00:33:41.079 --> 00:33:44.400
there's a part maybe that's injured, then just focus on it.

375
00:33:44.400 --> 00:33:48.400
There's no tense or tension or anything like that.

376
00:33:48.480 --> 00:33:49.319
It required.

377
00:33:51.319 --> 00:33:53.559
But then you can focus on the different parts of

378
00:33:53.599 --> 00:34:01.799
your body and instead of actually just saying to yourself

379
00:34:01.880 --> 00:34:06.200
or thinking to yourself, don't try and change it. Just

380
00:34:06.279 --> 00:34:09.800
allow it to be how it is, which in itself

381
00:34:10.800 --> 00:34:20.320
creates relaxation. You can be a bit more proactive and say, well, okay,

382
00:34:21.599 --> 00:34:31.360
I'd like my eyes to relax more, and your jaw

383
00:34:32.159 --> 00:34:44.360
is relaxing more, your forehead relaxes more, the back of

384
00:34:44.400 --> 00:34:53.079
your neck and your shoulders relaxes more. The whole of

385
00:34:53.119 --> 00:34:56.360
your back from the top of your back all the

386
00:34:56.400 --> 00:35:04.159
way down to your lower back relaxes more. Your chest

387
00:35:04.400 --> 00:35:16.519
and your stomach relaxes more. Your arms, hands and fingers

388
00:35:18.679 --> 00:35:28.599
relaxes more. Your hips, your buttocks, and your groin relaxes more.

389
00:35:32.519 --> 00:35:40.480
Your thighs, knees, calfs, shins, your ankles, feet and toes

390
00:35:42.239 --> 00:35:48.679
relaxes more. So that's kind of something that I might

391
00:35:48.840 --> 00:35:57.440
have done. And it's pretty much a suggestion. You could

392
00:35:57.480 --> 00:35:59.920
do it. You could just say I'd like my whole

393
00:36:00.079 --> 00:36:04.559
body or my whole body is going to relax. You

394
00:36:04.599 --> 00:36:09.119
can do it as a question, please relax my whole body,

395
00:36:11.119 --> 00:36:18.400
Please slow down your mind, see whatever, and you can

396
00:36:18.519 --> 00:36:24.280
just ask your brain to do this for you. And

397
00:36:24.320 --> 00:36:28.559
it's not like you're asking for anything weird. You're asking

398
00:36:28.599 --> 00:36:32.440
for things that are good for you. You're asking for

399
00:36:32.719 --> 00:36:40.679
things that are useful for you. So these other things

400
00:36:40.840 --> 00:36:49.599
mindfulness based stress reduction. So there's something quite I've learned

401
00:36:49.679 --> 00:36:53.239
this as well. I actually went on a course once.

402
00:36:56.000 --> 00:37:01.519
It was a meditation, mindful based, mindful illness based chronic

403
00:37:01.559 --> 00:37:05.639
pain relief course, and it was about teaching people but

404
00:37:05.719 --> 00:37:09.440
also for people with chronic pain as well. And it

405
00:37:09.519 --> 00:37:15.199
was all based on mindfulness and that meditation, and it

406
00:37:15.280 --> 00:37:18.199
was part of a Buddhist It was coming up from

407
00:37:18.199 --> 00:37:26.599
a Buddhist perspective, but not just for Buddhists, so it

408
00:37:26.679 --> 00:37:33.679
was incorporated meditation. This it didn't have any yoga. I

409
00:37:33.800 --> 00:37:46.000
tried jog at once, and I didn't realize that being

410
00:37:46.639 --> 00:37:51.400
stretched out on a floor and bending over in a

411
00:37:51.480 --> 00:37:58.320
room full of other people, I really didn't. I underestimated

412
00:37:58.360 --> 00:38:02.719
the amount of noise my bum would I did, I

413
00:38:02.800 --> 00:38:09.880
let out some wind and weirdly enough, because it was

414
00:38:09.960 --> 00:38:11.960
quite a small room, there wasn't a lot of air

415
00:38:12.039 --> 00:38:16.599
in there. There was no windows. It wasn't as funny

416
00:38:16.599 --> 00:38:23.880
as you'd imagine. And my little idea of maybe we

417
00:38:23.960 --> 00:38:27.440
never know, I mean, I go to I go to yoga,

418
00:38:27.480 --> 00:38:30.360
I might because there was a few people that I knew,

419
00:38:31.519 --> 00:38:33.400
you never might get to talk to them go through

420
00:38:33.519 --> 00:38:40.079
tea or coffee afterwards. Yeah, that option wasn't available after that.

421
00:38:42.639 --> 00:38:44.800
In fact, I had to move town. I had to move.

422
00:38:45.719 --> 00:38:48.960
But other than that, it's good. But I didn't, you know,

423
00:38:49.480 --> 00:38:56.079
Yoga's wasn't really for my body or my bum. But

424
00:38:56.159 --> 00:39:00.559
the meditation very much. I mean, yoga is meditation, it's

425
00:39:00.639 --> 00:39:12.639
just physically it's a physical meditation. So it's with the

426
00:39:12.920 --> 00:39:21.760
mindfulness based thing, very much focused on just being in

427
00:39:21.840 --> 00:39:26.360
the moment, but also realizing that you can focus on

428
00:39:26.480 --> 00:39:31.280
your whole body instead of just focusing on one part

429
00:39:31.519 --> 00:39:37.000
of your body or you know, those parts that maybe

430
00:39:37.800 --> 00:39:44.360
you've not felt very kindly towards. And there's also a

431
00:39:44.400 --> 00:39:48.079
little you know, there's something to be said for making

432
00:39:48.239 --> 00:39:55.239
friends with your body, being grateful, saying thank you to

433
00:39:55.440 --> 00:39:58.239
the different parts of your body for everything they do

434
00:39:58.360 --> 00:40:02.639
for you. Because this face and our bodies are pretty amazing.

435
00:40:03.880 --> 00:40:06.880
I mean, mine doesn't look very amazing anymore, but I'm

436
00:40:06.920 --> 00:40:08.880
not sure if it ever really did, but it's still

437
00:40:08.920 --> 00:40:19.519
amazing what it does. So there's something about saying thank

438
00:40:19.559 --> 00:40:26.599
you or making friends because it can seem I'm pretty sure.

439
00:40:27.079 --> 00:40:29.920
I mean, there has been times in the past Vinnie's

440
00:40:29.960 --> 00:40:32.639
trying to get my attention if I ignore him or

441
00:40:32.639 --> 00:40:39.480
stop hopefully, there were times when my lower back when

442
00:40:39.639 --> 00:40:41.719
I did not like, I did not like that part

443
00:40:41.719 --> 00:40:46.079
of my body, did you hear Can you hear him going?

444
00:40:48.400 --> 00:40:50.840
That's Vinny? So he's at the side of me because

445
00:40:50.840 --> 00:40:54.159
I'm not looking at him. If I looked at him

446
00:40:54.159 --> 00:40:56.519
and start jumping up at me, because I'm not looking

447
00:40:56.519 --> 00:41:00.000
at him, he's thinking how can I get hold of him?

448
00:41:00.280 --> 00:41:03.440
It's just like he's not hearing me what's going on.

449
00:41:06.440 --> 00:41:12.559
So with the I've kind of felt that I had

450
00:41:12.599 --> 00:41:15.000
to I needed to make friends with my lower back

451
00:41:15.400 --> 00:41:20.960
because it seemed to be turning into an enemy and

452
00:41:21.079 --> 00:41:24.880
that's not a good it's not a good way to

453
00:41:24.960 --> 00:41:32.400
view a part of your body. And my hostility towards

454
00:41:32.400 --> 00:41:37.760
my lower back seemed to be mirroring towards me. So

455
00:41:37.840 --> 00:41:44.840
when I started to think kindly towards my lower back especially,

456
00:41:44.960 --> 00:41:47.320
you know, in a sense of all it does for me,

457
00:41:47.559 --> 00:41:51.599
all it has done for me for over a half

458
00:41:51.639 --> 00:41:55.639
a century, you know, it's done a pretty good job,

459
00:41:56.079 --> 00:42:06.840
done a very good job, and that hostility reduced and

460
00:42:07.039 --> 00:42:12.360
in them in the same way, the physical sensations change

461
00:42:14.199 --> 00:42:24.440
as well, so you've got different guided relaxation. There's different

462
00:42:24.480 --> 00:42:29.559
things you can do. I mean, there's these biofeedback machines

463
00:42:30.239 --> 00:42:37.440
where you can actually control your pulse rate and you

464
00:42:37.519 --> 00:42:41.239
can control things by seeing it. If you see the number,

465
00:42:41.840 --> 00:42:44.559
you know, pulse rate weather, just by focusing on it

466
00:42:44.599 --> 00:42:49.079
going down. It can go down. It's pretty powerful stuff.

467
00:42:49.760 --> 00:42:53.639
So we do have a lot more control over some

468
00:42:53.719 --> 00:43:02.360
of those automatic things. And once we the automatic system,

469
00:43:02.679 --> 00:43:06.639
that part of our brain and body that does its thing,

470
00:43:06.920 --> 00:43:09.320
if we let it know that maybe you would like

471
00:43:11.239 --> 00:43:21.039
more comfort, more relaxation, a more peaceful mind, a slow

472
00:43:21.239 --> 00:43:27.079
down thoughts, then it maybe it will listen and get

473
00:43:27.119 --> 00:43:32.239
that to you. I tell you what I like to do.

474
00:43:32.400 --> 00:43:36.079
I like to think this way is when I talk

475
00:43:36.119 --> 00:43:42.840
to people, it's not just your mind and talking to

476
00:43:43.719 --> 00:43:48.679
it's also your body, and your body hears my words

477
00:43:49.320 --> 00:43:52.599
your body. Maybe it's not the word so much. Maybe

478
00:43:52.599 --> 00:43:56.519
it's the tone. Maybe it's because there are vibrations that

479
00:43:56.599 --> 00:44:02.280
go through and you know, through the air with sound

480
00:44:02.320 --> 00:44:04.960
and there obviously I said a word obviously there twice

481
00:44:05.119 --> 00:44:13.760
for some reason, but obviously and perhaps that's what it is,

482
00:44:13.800 --> 00:44:19.159
that vibration that travels not just to your ears, but

483
00:44:19.199 --> 00:44:22.320
also to the different parts of your body. And because

484
00:44:22.360 --> 00:44:30.280
it's positive words, it has a positive effect on the

485
00:44:30.360 --> 00:44:34.920
different parts of your body. And because we've been talking

486
00:44:34.960 --> 00:44:44.199
about relaxing and all that stuff, it's kind of it

487
00:44:44.239 --> 00:44:47.239
would be difficult. I think it'd be quite difficult not

488
00:44:47.400 --> 00:44:52.559
to relax. You know, if you talk about and you

489
00:44:52.559 --> 00:44:57.000
know what else, I noticed that I feel more relaxed

490
00:44:58.000 --> 00:45:04.920
and my lower back feels more relaxed, even though the

491
00:45:04.960 --> 00:45:07.440
only time I focus on my lower back is when

492
00:45:07.480 --> 00:45:14.360
I mention it. The rest of the time, I'm focusing

493
00:45:14.400 --> 00:45:18.119
on what I'm saying or I'm focusing you know, if

494
00:45:18.119 --> 00:45:21.239
I talk about my eyes, or if I talk about

495
00:45:21.639 --> 00:45:31.719
relaxing your feet, I'm focusing on my feet. So there's

496
00:45:31.800 --> 00:45:37.280
lots of different ways. I think in a way, the

497
00:45:37.320 --> 00:45:43.480
more often we think about something, it changes the neural pathways.

498
00:45:43.559 --> 00:45:47.039
I mean, this is just a just a scientific fact.

499
00:45:48.360 --> 00:45:57.199
So the more you imagine the let's say, listening to me, well,

500
00:45:57.239 --> 00:46:00.000
the more often you listen to me, the more relaxed

501
00:46:00.159 --> 00:46:04.480
you feel, and the more comfort you feel. And then

502
00:46:04.559 --> 00:46:06.800
the more often you listen to me is like you're

503
00:46:07.519 --> 00:46:12.440
you're kind of cutting your way through a through a forest,

504
00:46:12.599 --> 00:46:17.760
you know, and making the pathway to the point where

505
00:46:19.519 --> 00:46:23.800
it's so clear and you can get to where you

506
00:46:23.840 --> 00:46:27.800
want to go really quickly. You can go from where

507
00:46:27.880 --> 00:46:30.239
you are to feeling or where you were to feeling

508
00:46:30.360 --> 00:46:36.639
completely relaxed where you are now in an instant because

509
00:46:36.679 --> 00:46:40.480
you've made that pathway, and each way, each time you

510
00:46:41.440 --> 00:46:46.559
travel that pathway, it gets wider, the ground gets more

511
00:46:46.559 --> 00:46:50.840
trampled down, so and you get to see more things,

512
00:46:51.840 --> 00:46:58.159
to the point where it's almost huge pathway, really wide,

513
00:46:58.440 --> 00:47:01.760
really just it's great. So that seems to be the

514
00:47:01.800 --> 00:47:08.199
way it is with the brain, with neural pathways. So

515
00:47:08.239 --> 00:47:10.719
it's quite nice. I quite like the idea of that.

516
00:47:11.239 --> 00:47:17.079
I mean, it is how it works. But isn't it

517
00:47:17.159 --> 00:47:23.760
nice to know that there's some benefit to putting up

518
00:47:23.800 --> 00:47:28.480
with me waffling on, because you know, it's like, I know,

519
00:47:28.599 --> 00:47:32.320
some people maybe think, well, who is this bloke? He

520
00:47:32.440 --> 00:47:35.440
just keeps talking. I don't know what he's talking about.

521
00:47:35.480 --> 00:47:40.079
He's just talking about stuff. But when you think that

522
00:47:40.119 --> 00:47:47.159
it's actually helping, it's beneficial and it's useful, it's not

523
00:47:47.199 --> 00:47:51.199
so bad, not so bad. In fact, it's probably better

524
00:47:51.239 --> 00:48:00.639
than that. I've actually started listening to my own recordings recently, relaxing.

525
00:48:02.079 --> 00:48:05.079
It's weird. I mean, I know, you think, well, yeah,

526
00:48:05.400 --> 00:48:08.840
surely you should know it's relaxing. Yeah, I mean I

527
00:48:08.920 --> 00:48:12.639
listen occasionally anyway, because it's I have to when I'm

528
00:48:12.639 --> 00:48:15.880
doing the editing, and every now and then I listen

529
00:48:16.079 --> 00:48:18.639
just to sort of see where the vibe is and

530
00:48:18.679 --> 00:48:23.440
how I am and how I sound. But I've been

531
00:48:23.480 --> 00:48:26.800
listening probably a few times a week now to the

532
00:48:26.800 --> 00:48:35.320
different recordings and always felt I always fall asleep, always

533
00:48:35.320 --> 00:48:45.599
feel relaxed. Yeah, anyway, that's the end of this. Let

534
00:48:45.639 --> 00:48:48.400
me boil your pain away. It's been a little bit

535
00:48:48.480 --> 00:48:50.760
different from some of the others. Everything I do is

536
00:48:50.760 --> 00:48:54.920
going to be different. It's I think it's been a

537
00:48:54.920 --> 00:48:58.199
little bit more focused, and sometimes how I do stuff,

538
00:49:02.119 --> 00:49:05.440
it's almost felt a little bit like a relaxation session,

539
00:49:05.880 --> 00:49:09.199
which it wasn't supposed to be. I mean, it's good.

540
00:49:09.599 --> 00:49:11.719
I always I like to think that everything I do

541
00:49:12.639 --> 00:49:20.679
is ultimately a relaxation session. But this, yeah, it's felt nice.

542
00:49:20.800 --> 00:49:24.719
I feel relaxed, I feel calm. I hope that you

543
00:49:24.800 --> 00:49:31.119
do too. Maybe let me know how you feel. So

544
00:49:31.199 --> 00:49:35.920
I'm going to go now. Thank you for listening. Remember

545
00:49:36.159 --> 00:49:39.519
to be kind to yourself because you do deserve to

546
00:49:39.559 --> 00:49:47.960
be happy, and be gentle with yourself because you deserve

547
00:49:48.239 --> 00:49:50.760
to feel safe.

548
00:49:51.519 --> 00:50:02.400
Lots of love. Bye.

549
00:50:02.920 --> 00:50:17.519
Relax in a more deep and meaningful way, maybe in

550
00:50:17.559 --> 00:50:23.119
a way that can not just allow you to feel

551
00:50:24.480 --> 00:50:33.679
calmer now and throughout the time we spend together here,

552
00:50:35.719 --> 00:50:41.440
not just relaxed at the end of the recording when

553
00:50:41.440 --> 00:50:48.119
it's finished and you can enjoy that sense of comfort

554
00:50:48.280 --> 00:51:03.199
and peace, but also I think it would be nice

555
00:51:03.320 --> 00:51:23.119
to have those feelings of relaxation continue for longer after

556
00:51:23.199 --> 00:51:33.800
the recording has ended, so that you can still benefit

557
00:51:36.639 --> 00:51:43.920
from listening to my voice, maybe in a few hours time,

558
00:51:45.840 --> 00:51:59.320
perhaps tomorrow, and then by listening regularly, especially if you

559
00:51:59.480 --> 00:52:04.719
find like some people do and myself as well. Sometimes

560
00:52:04.760 --> 00:52:11.039
I find one particular recording that really resonates with me,

561
00:52:15.400 --> 00:52:17.880
and I just listened to it over and over again

562
00:52:20.039 --> 00:52:33.079
every morning, every evening. There was this recording from We're

563
00:52:33.079 --> 00:52:38.840
going back to about nineteen ninety nine. It wasn't hypnosis,

564
00:52:38.920 --> 00:52:44.199
but it was a guided visualizations. It kind of was hypnosis, really,

565
00:52:46.679 --> 00:52:51.880
and I managed to find it again and it still

566
00:52:51.960 --> 00:52:57.559
has the same effect on me. And part of it

567
00:52:57.719 --> 00:53:12.440
was the person's voice relaxed me, just felt so peaceful,

568
00:53:14.559 --> 00:53:21.039
and I'd look forward to listening to her in the

569
00:53:21.119 --> 00:53:31.840
morning and in the evening. And I knew before even

570
00:53:32.599 --> 00:53:41.079
pressing the play button that since I've done that pressed

571
00:53:41.079 --> 00:53:49.639
the play button. This is in the days of CD

572
00:53:49.840 --> 00:53:58.519
players pressed the play button in fact, it might have

573
00:53:58.559 --> 00:54:03.000
even been a tape recorder. I'd lie down on the

574
00:54:03.079 --> 00:54:16.480
bed and then even without necessarily listening to her words

575
00:54:19.800 --> 00:54:29.159
because I had them memorized. Really, it was as if

576
00:54:29.199 --> 00:54:40.440
my body knew exactly what to do, and the muscles

577
00:54:40.679 --> 00:55:02.039
just almost went into automatic relaxation, and I remember my

578
00:55:02.199 --> 00:55:16.119
mind would slow down. Now. Now, I was listening to

579
00:55:16.199 --> 00:55:25.480
this recording in the early days of learning hypnosis, and

580
00:55:25.679 --> 00:55:34.599
long before I ever made any videos or audio recordings myself,

581
00:55:35.800 --> 00:55:39.159
because I didn't start doing that till two thousand and six,

582
00:55:46.079 --> 00:56:02.000
I knew, I knew how helpful I found being able

583
00:56:02.079 --> 00:56:11.199
to just let go, to have that trust in the

584
00:56:11.239 --> 00:56:21.599
person that I'm listening to, knowing that it's going to

585
00:56:21.639 --> 00:56:32.480
be just as relaxing, if not more so. Each time

586
00:56:32.719 --> 00:56:45.199
you hear my voice, you may feel the same. Some

587
00:56:45.559 --> 00:56:59.800
people have been listening to me for over a decade.

588
00:57:00.559 --> 00:57:04.599
Maybe not solidly, obviously not twenty four hours a day,

589
00:57:06.360 --> 00:57:19.199
but maybe people come back. Some people maybe listen every day.

590
00:57:24.599 --> 00:57:32.719
There's something that I do which you may not realize

591
00:57:33.000 --> 00:57:51.559
by listening, is when I record these recordings. Now, for example,

592
00:57:56.119 --> 00:58:08.280
I also am affected by the words that I say.

593
00:58:09.159 --> 00:58:15.679
So if I said to you focus on your feet,

594
00:58:18.079 --> 00:58:25.920
notice your feet relaxing. I will be focusing on my feet.

595
00:58:30.719 --> 00:58:48.119
I will be noticing my feet relaxing. If I said,

596
00:58:48.239 --> 00:58:55.920
focus on your hands, and maybe notice the difference between

597
00:58:55.960 --> 00:59:06.239
each hand. Perhaps notice that the air in the room,

598
00:59:06.719 --> 00:59:12.239
the temperature of the room. On the backs of your hands.

599
00:59:19.360 --> 00:59:23.280
You may start to notice what almost feels like a

600
00:59:23.400 --> 00:59:31.360
very light breeze, even though there may not be any

601
00:59:31.840 --> 00:59:36.760
type of breeze at all where you are right now.

602
00:59:44.960 --> 00:59:55.559
And as you become aware of your hands, I'm also

603
00:59:55.920 --> 01:00:24.119
aware of how relaxed my hands our feeling now. And

604
01:00:24.280 --> 01:00:31.199
when it comes to potentially drifting off to sleep, which

605
01:00:31.280 --> 01:00:44.440
may be the reason you're listening, I also feel drowsy

606
01:00:47.639 --> 01:01:01.159
when I make these recordings. I also notice my mind drifting.

607
01:01:09.039 --> 01:01:21.639
In fact, at times I've actually fallen asleep without even noticing,

608
01:01:26.519 --> 01:01:35.599
and then I carry on talking. And it's only where

609
01:01:35.920 --> 01:01:45.039
I listen back to do the editing I hear snoring,

610
01:01:46.920 --> 01:01:54.239
and I think I don't remember snoring. I remember talking.

611
01:01:57.079 --> 01:02:04.320
This snoring was a pig turned up. That's why I

612
01:02:04.360 --> 01:02:12.519
sound like when I snore. How I get really into

613
01:02:12.559 --> 01:02:32.639
the whole experience. I don't know how you feel, how relaxed.

614
01:02:32.760 --> 01:02:42.880
Do you feel in your feet? How relaxed you feel

615
01:02:43.039 --> 01:03:09.679
in your hands? I have noticed more and more that

616
01:03:09.880 --> 01:03:26.039
the more relaxed, deeper level of comfort you feel, the

617
01:03:26.239 --> 01:03:46.840
easier your breathing becomes. It's almost like that additional muscle relaxation.

618
01:03:51.199 --> 01:04:12.199
So this allows you to breathe easier without necessarily focusing

619
01:04:14.400 --> 01:04:40.039
on your breath. However, being able to notice the ease

620
01:04:43.400 --> 01:05:08.880
in which you breathe so naturally. M Yeah, you breathe

621
01:05:09.400 --> 01:05:53.079
so very easily and smoothly. Whenever I imagine my breathing improving,

622
01:05:58.800 --> 01:06:12.159
when I've got my eye closed, I tend to visualize

623
01:06:14.239 --> 01:06:28.639
a beautiful field with trees and flowers producing all that

624
01:06:30.679 --> 01:07:03.440
life giving oxygen. It feels nice too, if nothing else,

625
01:07:06.639 --> 01:07:40.800
just taking some time away from everything, enjoying that feeling

626
01:07:41.159 --> 01:08:31.760
of peace serenity with a joyful heart. Time seems to

627
01:08:31.960 --> 01:09:07.039
just drip by, so very slowly, relaxed, so deeply peaceful,

628
01:09:16.960 --> 01:10:00.119
completely unattached to any thoughts whatsoever in this moment, completely free,

629
01:10:26.239 --> 01:11:17.600
noticing that your mind has slowed down. Slowed down because

630
01:11:17.800 --> 01:11:46.359
nothing really requires your attention. You can enjoy the physical

631
01:11:46.720 --> 01:11:57.960
sensations of allowing the stress to rip out of your

632
01:11:58.000 --> 01:12:17.840
body to appair out of every part of your body

633
01:12:28.199 --> 01:13:07.720
being released from your brain, h your mind slowly but surely,

634
01:13:14.560 --> 01:13:51.920
the muscles sing lex relax x R so very deeply,

635
01:14:01.760 --> 01:14:32.760
rect so deeply, and the feelings, the pleasant feelings in

636
01:14:32.840 --> 01:14:59.720
your arms and shoulders, deepening each part of your body

637
01:15:00.680 --> 01:15:39.119
further and deeper and deeper. Noticing the feelings in the

638
01:15:39.159 --> 01:16:41.199
back of your neck, feelings in your wrists, muscles. In

639
01:16:41.479 --> 01:17:35.680
front of your body, I allsay, feeling peaceful deeply, there's

640
01:17:35.720 --> 01:18:17.000
a sense of peace spreads through your fairy core. Even

641
01:18:17.279 --> 01:18:44.199
when you focus on your mind, your mind becomes bef

642
01:18:44.359 --> 01:20:06.359
and slower. Heeven deep relaxing, so very slow his stomach

643
01:20:20.439 --> 01:21:02.439
peace for in your stomach. Look back. Notice notice how

644
01:21:02.720 --> 01:21:20.680
relaxed you'd never feel in the hole of your back.

645
01:21:45.840 --> 01:21:55.000
Your spy from your brain all the way down the

646
01:21:55.039 --> 01:22:05.760
middle of your back, sending and receiving millions of messages

647
01:22:06.479 --> 01:23:32.920
every day, deep comfort, increasing deeply relaxed, your knees, legs,

648
01:23:36.800 --> 01:23:46.039
spreading those signals down a spine or cord into air.

649
01:23:46.319 --> 01:24:05.079
Every part of your body, your sins and your half

650
01:24:05.239 --> 01:25:01.760
muscles were outbos feelings of peace and tranquility breading through

651
01:25:01.880 --> 01:25:19.359
your body tips of your toes, to your eyes, your fingers,

652
01:25:23.560 --> 01:26:09.600
all the way till you lower back. Mhmm, lettinker datinker peace,

653
01:26:25.399 --> 01:26:56.039
drifting mind just wandering away, happy to let go, let

654
01:26:56.119 --> 01:28:02.399
go completely lecho, so tranquil her whole body, enjoying a sensor,

655
01:28:27.159 --> 01:30:27.359
letting go for more pece, enjoying the space, this space

656
01:30:30.399 --> 01:32:38.279
of peace and safety. So very hey, yes, let him go.

657
01:32:56.279 --> 01:33:03.880
Maybe we can just focus on the different parts of

658
01:33:04.000 --> 01:33:36.520
your body, just to notice your.

659
01:33:36.560 --> 01:33:39.279
Forehead and your eyes.

660
01:34:11.319 --> 01:34:58.199
Mutual, so Louise, noticing the sense of complete freedom, absolute freedom,

661
01:35:44.479 --> 01:36:55.039
es y, peace for energy, peace to breathe so much easier.

662
01:37:36.520 --> 01:38:09.159
Les you may have you may not have noticed your

663
01:38:09.359 --> 01:39:11.600
mind drifting, peaceful, moveingly, even more deeply in the direction

664
01:39:11.800 --> 01:40:47.479
of total blissful pace, blissful pace, terrefting out to pace.

665
01:41:12.159 --> 01:42:09.079
Come so calm, let him go, peace with mind relaxed,

666
01:42:13.319 --> 01:43:12.520
firty c relax cy relaxed. Your body feels almost invisible,

667
01:43:27.680 --> 01:44:00.119
so very relaxed. I'm peaceful, so peace m.

668
01:44:04.800 --> 01:44:12.279
Ruh, like.

669
01:44:36.960 --> 01:44:53.760
Fair. And you could start to notice that you are

670
01:44:53.960 --> 01:45:05.520
feeling more relaxed, even though I've no purposely focused your

671
01:45:05.680 --> 01:45:14.079
mind upon that sense of physical comfort that is growing

672
01:45:14.199 --> 01:45:23.079
within you. Throughout your body and your mind starts to

673
01:45:23.159 --> 01:45:33.399
slow down, and that could be almost in recognition of

674
01:45:35.520 --> 01:45:47.600
I guess my speech not being particularly fast and things

675
01:45:47.960 --> 01:46:00.720
just generally feel calmer. Just by listening to my voice,

676
01:46:01.119 --> 01:46:08.079
you give yourself an opportunity to take a break from

677
01:46:08.119 --> 01:46:14.720
the day, take a break from your life as it is,

678
01:46:18.039 --> 01:46:25.680
and to give yourself a rest, given yourself permission to

679
01:46:25.800 --> 01:46:31.079
take some time off, and to allow your body to

680
01:46:31.199 --> 01:46:40.920
relax and allow your mind to slow down, which in

681
01:46:41.039 --> 01:46:48.840
turn releases the tension and he stresses that you had

682
01:46:48.880 --> 01:46:58.680
in your body. It's almost as if the parts of

683
01:46:58.720 --> 01:47:10.680
your body just open up, allowing the negativity out and

684
01:47:10.760 --> 01:47:19.199
at the same time replacing that negativity with positive heathing energy,

685
01:47:22.279 --> 01:47:26.920
which then fills your body up and your mind to

686
01:47:28.520 --> 01:47:46.960
also starts to appreciate those feelings of increasing confidence, an

687
01:47:47.039 --> 01:48:04.119
almost uplifting feeling, positive healing, an energy that spreads through

688
01:48:04.159 --> 01:48:14.880
your body like a wave of comfort. And all this

689
01:48:15.159 --> 01:48:27.199
comes from just allowing yourself a few minutes, maybe half

690
01:48:27.319 --> 01:48:31.159
an hour, however long you want it to be, to

691
01:48:31.439 --> 01:48:45.319
just rest and allow your mind and your body to

692
01:48:45.399 --> 01:49:02.439
almost reset itself to the settings of comfort and relaxation, calmness,

693
01:49:06.279 --> 01:49:15.680
which allows more room for feelings of pleasure and happiness

694
01:49:19.680 --> 01:49:28.680
to move around your body and into your mind, almost

695
01:49:29.319 --> 01:49:33.920
as if your mind and your body are sinking together,

696
01:49:38.159 --> 01:49:47.920
almost mirroring each other, with that growing positivity and calmness,

697
01:49:52.920 --> 01:50:00.199
and it feels nice. It really does feel nice to

698
01:50:00.319 --> 01:50:06.119
know that you are the one that has allowed yourself

699
01:50:09.479 --> 01:50:21.800
to feel more comfort and to experience more of this

700
01:50:23.479 --> 01:50:38.920
deep relaxation spreading throughout your body, and as I focus

701
01:50:40.239 --> 01:50:46.199
on each part of your body, you can notice that

702
01:50:46.199 --> 01:51:00.319
that part becomes even more relaxed just by folk focus

703
01:51:00.399 --> 01:51:08.960
in on it. It becomes even more calm and comfortable

704
01:51:11.439 --> 01:51:19.560
just by focusing. And as I move down your body,

705
01:51:20.840 --> 01:51:28.079
starting at your head, the parts that you've already focused

706
01:51:28.159 --> 01:51:37.720
on will continue to relax deeply, and those parts that

707
01:51:37.800 --> 01:51:49.479
we've not yet focused on were just automatically release any

708
01:51:49.880 --> 01:52:04.359
remaining tension in anticipation of even more comfort about to come. Now,

709
01:52:06.520 --> 01:52:12.720
I'm going to start by focusing on your forehead. Just

710
01:52:12.880 --> 01:52:21.359
being aware of the feelings of your forehead and any

711
01:52:21.439 --> 01:52:28.960
background sounds like mister Herbert the Pigeon can just allow

712
01:52:29.039 --> 01:52:36.199
you to feel even more relaxed. Just means you're in

713
01:52:36.279 --> 01:52:44.359
the moment. This isn't This isn't a sterile environment. This

714
01:52:44.520 --> 01:52:52.399
is the world. I live in the countryside, so there's

715
01:52:52.439 --> 01:53:02.800
lots of nature sounds around. So as you focus on

716
01:53:02.840 --> 01:53:10.520
your forehead, just notice how it becomes even more relaxed

717
01:53:10.840 --> 01:53:19.800
as you focus only on my voice and that part

718
01:53:19.920 --> 01:53:30.720
of your body. Moving down to your eyes, focusing on

719
01:53:30.800 --> 01:53:44.159
your eyes, noticing how your eyelids feel so heavy yet

720
01:53:44.359 --> 01:53:51.600
so light at the same time, and all the muscles

721
01:53:51.680 --> 01:54:04.159
around your eyes relaxing completely. Moving your focus down to

722
01:54:04.239 --> 01:54:11.640
your mouth, your lips, your tongue, your teeth, and your gumbs,

723
01:54:13.640 --> 01:54:28.359
the whole of your mouth relaxing, calm and loose. As

724
01:54:28.399 --> 01:54:36.439
you focus now on your jaw, not just the parts

725
01:54:36.479 --> 01:54:40.920
of your jaw near your mouth and your chin, but

726
01:54:41.119 --> 01:54:45.239
all the way up the size of your face to

727
01:54:45.319 --> 01:54:59.920
your ears, the hole of your jaw, feeding more relaxed.

728
01:55:03.279 --> 01:55:06.439
And calm.

729
01:55:12.159 --> 01:55:21.359
Focusing on your neck, the front of your neck and

730
01:55:21.399 --> 01:55:34.439
your throat relaxing and loose and calm. The sides of

731
01:55:34.520 --> 01:55:39.800
your neck, the right and left side of your neck,

732
01:55:42.760 --> 01:55:58.600
relax and loose and calm. And now the back of

733
01:55:58.640 --> 01:56:05.239
your neck. Focus in on the back of your neck,

734
01:56:11.159 --> 01:56:15.640
letting go of any tension that may have been there

735
01:56:15.840 --> 01:56:29.479
before and enjoying that sense of increasing comfort and release

736
01:56:32.199 --> 01:56:36.199
that you can experience in the back of your neck,

737
01:56:42.479 --> 01:56:49.079
moving down your back and moving either side of your

738
01:56:49.159 --> 01:56:55.399
spine right from the top of your back all the

739
01:56:55.479 --> 01:57:08.439
way down to the bottom of your back down to

740
01:57:08.479 --> 01:57:16.279
your lower back, and as you move up and down

741
01:57:18.520 --> 01:57:25.119
your spine, you can feel the muscles either side of

742
01:57:25.159 --> 01:57:39.720
your spine relaxing even more. And as those muscles relax,

743
01:57:41.880 --> 01:57:49.840
that sense of comfort starts to spread outwards from your

744
01:57:49.880 --> 01:57:59.439
spine into both sides of your back, the top of

745
01:57:59.479 --> 01:58:06.439
your back, the middle, and your lower back. And as

746
01:58:06.479 --> 01:58:14.039
you scan gently and slowly up and down your back,

747
01:58:16.359 --> 01:58:20.760
there's the muscles in the top of your back relax

748
01:58:21.279 --> 01:58:28.920
and become looser. The muscles in the middle of your

749
01:58:28.960 --> 01:58:36.399
back also seem to just almost divide from each other,

750
01:58:37.319 --> 01:58:53.560
separating and almost melting, And in your lower back there

751
01:58:53.640 --> 01:59:06.319
seems to be an extra special feeling of comfort. The

752
01:59:06.680 --> 01:59:13.039
spreads into your hips sit down your lower back, into

753
01:59:13.039 --> 01:59:24.359
your hips, into the area where your cocksicks are, and

754
01:59:24.479 --> 01:59:33.479
into your buttocks, and all those muscles that spread from

755
01:59:33.479 --> 01:59:43.000
your lower back into your hip area start to melt,

756
01:59:47.439 --> 01:59:59.760
start to really let go. I don't even know where about.

757
02:00:00.399 --> 02:00:07.199
Focus on your shoulders, your back and your spine will

758
02:00:07.239 --> 02:00:28.479
continue to let go, continue to relax so calmly. And

759
02:00:28.520 --> 02:00:33.720
as you focus on your shoulders, you may notice that

760
02:00:33.760 --> 02:01:05.159
they're already feeling really loose, They're already feeding, calm and feeling.

761
02:01:09.399 --> 02:01:17.720
Those muscles then move from your neck into your shoulders.

762
02:01:24.239 --> 02:01:53.800
Feel so soft and gentle, so smooth and calm, and

763
02:01:53.840 --> 02:02:06.760
the feeling in your shoulders seems to spread deep into

764
02:02:06.800 --> 02:02:17.239
your shoulders, that sense of relaxation, not just traveling deeply

765
02:02:17.640 --> 02:02:34.560
into your muscles, but also relaxing the bones and moving

766
02:02:34.680 --> 02:02:43.520
all away to underneath your arms, relaxing that whole area

767
02:02:43.680 --> 02:02:48.760
between the tops of your shoulders and underneath your arms.

768
02:02:52.920 --> 02:03:08.159
He Then you feel so relaxed and comfortable in your shoulders.

769
02:03:11.640 --> 02:03:33.800
Who sends that deep healing message into your arms And

770
02:03:33.960 --> 02:03:39.079
you may feel almost as if your arms are not

771
02:03:39.159 --> 02:04:00.079
even there, because they're so relaxed, so deeply relaxed, so m,

772
02:04:02.079 --> 02:04:35.239
so calm, so pose not feeling spreading.

773
02:04:37.439 --> 02:05:01.680
All the way down your arms, two elbows, including your elbows,

774
02:05:01.720 --> 02:05:03.199
their comforts.

775
02:05:02.840 --> 02:05:19.079
Spreads or away into wrists of forearments and your wrists

776
02:05:25.880 --> 02:05:46.239
so heavy yet at the same time, slight and gentle,

777
02:06:10.920 --> 02:06:49.920
frek sive. Now on your hands, my hands, so peaceful

778
02:06:51.640 --> 02:07:29.279
in your hands. There's a sense of real peace. It

779
02:07:29.439 --> 02:07:42.920
just seems to I feel so familiar when your hands

780
02:07:43.239 --> 02:09:20.239
relax deeply el a thing is you things? Sadly you

781
02:09:20.399 --> 02:09:53.960
think you tips moving your attention to the front, to

782
02:09:54.079 --> 02:10:22.640
your body, so comfortable, moving in your focus.

783
02:10:23.760 --> 02:11:45.640
To your legs lo mus souls.

784
02:11:46.920 --> 02:12:39.600
In your thighs in knees, so relaxed, a carved mussels

785
02:12:40.920 --> 02:14:49.520
and just chins compresedly. Four and the faithing your faith,

786
02:14:56.520 --> 02:15:56.319
so peaceful, sircom say peaceful, sircom so peaceful, sycom so

787
02:15:58.319 --> 02:16:29.920
peace for RelA sin peace for so calm, loving that

788
02:16:30.359 --> 02:16:42.200
deep relaxation, the spread your chest, in your stomach, so RelA,

789
02:16:50.120 --> 02:16:51.040
letting go.

790
02:16:55.200 --> 02:16:55.879
Everything.

791
02:17:07.120 --> 02:17:13.120
So I'm gonna start counting down now, from twenty down

792
02:17:13.200 --> 02:17:21.319
to one. You can imagine in a way, it's like

793
02:17:22.120 --> 02:17:28.559
just walking down some steps and each step or twenty steps,

794
02:17:28.639 --> 02:17:37.760
and each step represents a level of comfort, each step

795
02:17:38.280 --> 02:17:53.840
represents a deepening of that comfort. And the furvies you

796
02:17:54.000 --> 02:17:59.280
walk down those steps that are deeper and more relaxed.

797
02:17:59.440 --> 02:18:40.959
Do you feel so? Starting with number twenty twenty nineteen,

798
02:19:15.200 --> 02:25:47.280
eighteen seventeen sixty three four four two too well five

799
02:26:57.799 --> 02:38:46.639
eight four nine eight seven s five four four two one. No,

800
02:38:51.399 --> 02:39:04.079
as you focus on your eyes, we're gonna count down

801
02:39:04.440 --> 02:39:15.600
from ten down to one. Focus in just on your eyes,

802
02:39:19.360 --> 02:39:27.840
your eyelids, the muscles around your eyes, your eye walls themselves,

803
02:39:29.360 --> 02:39:46.399
our whole area that makes up your eye. And as

804
02:39:46.479 --> 02:39:54.840
we count down from ten down to one, whilst focus

805
02:39:55.000 --> 02:40:10.000
in on your eyes, you'll become twice is relaxed with

806
02:40:10.360 --> 02:40:23.360
each number counting down that you may find the all

807
02:40:23.479 --> 02:40:29.639
you want to do is just drift off to sleep.

808
02:40:32.600 --> 02:40:39.239
And if that's what you want, then just allow yourself

809
02:40:39.360 --> 02:40:54.000
to do that. Now, focusing on your eyes, I'm going

810
02:40:54.079 --> 02:41:04.040
to begin counting down from ten down to one right now.

811
02:41:12.520 --> 02:50:10.639
Two nine eight seven y five four three two one.

812
02:50:16.959 --> 02:50:33.639
So counting down from ten to one ten nine eight

813
02:50:36.479 --> 02:51:01.280
seven six five four three two one. And maybe that

814
02:51:01.479 --> 02:51:05.559
was a bit too quick in order to relax. Maybe

815
02:51:05.600 --> 02:51:09.920
it's a bit too fast for you to notice the

816
02:51:11.239 --> 02:51:18.040
calming of your body, maybe even a little bit of

817
02:51:18.159 --> 02:51:22.079
pressure there, like you're counting down from ten to one.

818
02:51:22.200 --> 02:51:25.600
Would you expect me to do? Man, expect me to

819
02:51:25.639 --> 02:51:35.479
STI go floppy? Just because you're counting down. We could

820
02:51:35.559 --> 02:51:38.760
try it again, but this time I go a bit

821
02:51:38.920 --> 02:51:46.159
slower this time, as you focus on the whole of

822
02:51:46.280 --> 02:51:53.040
your body before we focus on your legs. Just notice

823
02:51:54.639 --> 02:52:07.399
how your body does start to feel more relaxed with

824
02:52:08.680 --> 02:53:09.280
every number that I count down ten nine, eight, seven, six, five, four, three,

825
02:53:22.799 --> 02:54:00.559
two one, And just notice how how you feel generally,

826
02:54:00.959 --> 02:54:15.239
how your body feels. It's not necessarily even about counting

827
02:54:15.399 --> 02:54:22.479
down from ten to one. It's that space that you have,

828
02:54:23.840 --> 02:54:42.319
that space between being active physically or mentally to just

829
02:54:47.040 --> 02:54:52.200
sitting or lying down, just being there, not doing anything,

830
02:54:52.399 --> 02:55:00.239
not saying anything, or needing to think about anything. Things

831
02:55:00.319 --> 02:55:03.440
up a space, you know, a bit of a space,

832
02:55:04.399 --> 02:55:14.239
a gap. And the more I came down from ten

833
02:55:14.319 --> 02:55:21.680
to one, the bigger that gap becomes. So there's that

834
02:55:21.920 --> 02:55:34.559
gap of calmness, of comfort, relaxation. It's a nice feeling,

835
02:55:40.079 --> 02:55:48.799
and it moves those stresses or discomforts physically or emotionally,

836
02:55:49.520 --> 02:56:11.040
moves them away. Allows you to just slow down. Someone

837
02:56:11.120 --> 02:56:14.280
to count again from ten down to one, and notice

838
02:56:15.120 --> 02:56:24.040
that gap widening, the gap, And as it widens, it's

839
02:56:24.079 --> 02:56:30.239
almost like the stress and attention falls into the gap

840
02:56:43.719 --> 02:57:26.719
and gives you that distance that space now ten nine, eight, seven, six,

841
02:57:39.479 --> 02:59:00.959
five four three two one. How did your what you feel.

842
02:59:02.879 --> 02:59:03.079
Now?

843
02:59:15.799 --> 02:59:31.040
Can you notice that you feeling calmer, the feeling more

844
02:59:31.520 --> 02:59:58.879
relaxed as we now focus on your legs, just your legs.

845
03:00:14.879 --> 03:00:35.040
We're just gonna start with focusing on your thighs. Of course,

846
03:00:35.159 --> 03:00:40.040
it's not the most exciting thing to be doing, because

847
03:00:43.440 --> 03:00:46.120
I'm sure, like most of your body is not a

848
03:00:46.280 --> 03:00:58.680
lot going on right now. Just focusing on the whole

849
03:00:58.799 --> 03:01:05.200
of your thighs, the tops of your thighs, the sides

850
03:01:05.319 --> 03:01:12.319
of your thighs, the bottoms of your thighs, your outer thighs,

851
03:01:12.440 --> 03:01:17.319
and your inner thighs, basically the whole of your thigh

852
03:01:17.440 --> 03:01:26.200
that leads into your hip and it goes down to

853
03:01:26.440 --> 03:01:40.479
your knee joint. Now, this is a big area. It's

854
03:01:40.520 --> 03:01:46.000
a very heavy area. It's very strong. Probably the strongest

855
03:01:47.000 --> 03:02:00.159
muscles in your body are in your thighs. But I

856
03:02:00.239 --> 03:02:08.520
don't think we perhaps give enough attention to our thighs.

857
03:02:14.479 --> 03:02:25.239
Perhaps we don't acknowledge how important our thighs are to

858
03:02:25.440 --> 03:02:46.040
our lives, how much they actually do for us all

859
03:02:46.159 --> 03:02:56.559
through our lives. And it may seem to sound really weird,

860
03:02:56.680 --> 03:03:05.079
but I think that all of our body parts, especially

861
03:03:05.200 --> 03:03:12.840
our thighs, need some TLC, a bit of love shown,

862
03:03:13.799 --> 03:03:31.760
a bit of acknowledgement. I thank you gratitude for what

863
03:03:31.920 --> 03:03:41.000
our thighs do for us. And I know this may

864
03:03:41.239 --> 03:03:46.879
sound a bit strange. Maybe you think, why am I

865
03:03:47.639 --> 03:03:50.319
surely how I should be out in the garden hugging

866
03:03:50.399 --> 03:03:58.319
a tree or something. Well, it's hard to set a

867
03:03:58.399 --> 03:04:02.040
microphone up on a tree. That's why I'm doing this indoors.

868
03:04:02.120 --> 03:04:05.559
Otherwise I would be outside hugging a tree. Now I

869
03:04:05.680 --> 03:04:14.440
can't see the television from the tree. If you move

870
03:04:14.520 --> 03:04:23.840
down to your knees gain such an important part. And

871
03:04:24.440 --> 03:04:28.920
I think we don't necessarily I'll speak for myself here,

872
03:04:31.399 --> 03:04:36.479
I don't necessarily appreciate all that my knees do for

873
03:04:36.639 --> 03:04:43.079
me until I have a problem with my knee. It's occasionally,

874
03:04:43.159 --> 03:04:48.120
if I ever maybe i'll bash it or it's aching

875
03:04:48.319 --> 03:04:54.680
for some reason. It's then that I realize how much

876
03:04:54.840 --> 03:04:58.440
it does. You know, the benefit of being able to

877
03:04:59.399 --> 03:05:08.600
use my legs without any kind of physical discomfort is

878
03:05:09.440 --> 03:05:18.159
a beautiful thing that's possibly not appreciated until it's temporarily removed.

879
03:05:19.280 --> 03:05:26.280
You know, that's comfort, But as you focus on your knees,

880
03:05:28.440 --> 03:05:34.079
regardless of how your knees feel, you can have that

881
03:05:34.360 --> 03:05:40.520
sense of gratitude and love to your knees for all

882
03:05:40.680 --> 03:05:52.879
that they do for you, and you can still have

883
03:05:53.040 --> 03:05:57.200
that attention on your thighs and maybe notice how your

884
03:05:57.280 --> 03:06:09.159
thighs feel. Maybe you've notice that they are relaxing more

885
03:06:10.959 --> 03:06:22.559
deeply as you focus now on the bottoms of your legs,

886
03:06:23.040 --> 03:06:28.399
your shins and your calf muscles and the bones between

887
03:06:28.639 --> 03:06:34.799
your knees and your feet incorporate, and of course your

888
03:06:34.920 --> 03:06:48.000
ankles so important. Anyone that's had even like the slightest

889
03:06:48.440 --> 03:06:54.440
sprain of an ankle knows how how much we take

890
03:06:55.799 --> 03:07:04.600
our ankles for granted. And it's kind of strange in

891
03:07:04.680 --> 03:07:09.879
a way when you think that. You know, logically, our

892
03:07:09.920 --> 03:07:13.399
wrists are a lot thinner than the rest of our arms,

893
03:07:14.520 --> 03:07:18.000
which is okay, it doesn't I can't see any problem

894
03:07:18.040 --> 03:07:22.920
with that because we're just picking stuff up. But our

895
03:07:23.040 --> 03:07:28.840
ankles so much thinner than the rest of our legs,

896
03:07:35.280 --> 03:07:39.680
and from a physics perspective or logical even it doesn't

897
03:07:39.760 --> 03:07:45.760
really make sense that all this weight would ultimately be

898
03:07:46.840 --> 03:07:56.879
resting on your ankles then leading to your feet. That

899
03:07:57.479 --> 03:08:06.399
thin area bone. Yeah, it does so much great work.

900
03:08:08.600 --> 03:08:18.120
Supports us, supports our body for a lifetime, helps us

901
03:08:18.799 --> 03:08:28.120
to balance, It helps you to get around and be mobile.

902
03:08:34.479 --> 03:08:42.280
And there's the calf muscles. Of course, when I was younger,

903
03:08:42.639 --> 03:08:45.719
I couldn't see the point in calf muscles. I didn't

904
03:08:45.760 --> 03:08:51.079
seem to do anything. Okay, if I walked around on tiptoes,

905
03:08:51.879 --> 03:08:55.719
then my calf muscles get some work. But of course

906
03:08:55.799 --> 03:08:59.879
that's not true. The calf muscles are being used whenever

907
03:09:00.079 --> 03:09:11.920
we use our legs and your shins there to protect

908
03:09:13.920 --> 03:09:22.559
your lower legs, shaped in a way, almost as a

909
03:09:22.639 --> 03:09:34.920
protector for the bone, leading of course to your ankles

910
03:09:38.280 --> 03:09:44.879
and your feet. But we're not going to focus on

911
03:09:44.959 --> 03:09:47.040
your feet. We're just going to focus on the legs.

912
03:09:49.040 --> 03:09:53.639
And I realize that now that I've mentioned your feet,

913
03:09:53.760 --> 03:09:58.360
it probably focusing on them anyway, So maybe I should

914
03:09:58.479 --> 03:10:04.440
focus on your feet a little bit. You can have

915
03:10:04.600 --> 03:10:09.760
them in your awareness, the same as you have your

916
03:10:09.920 --> 03:10:14.159
thighs in your awareness. Even though we haven't been focusing

917
03:10:14.840 --> 03:10:19.639
on your thighs for a few minutes, we've been focusing

918
03:10:19.760 --> 03:10:36.319
on your ankles, there's still that sensation of comfort in

919
03:10:36.479 --> 03:10:48.319
your thighs, and this that movement of energy because the

920
03:10:48.440 --> 03:10:56.040
thighs hold lots of different sensations. Of course, there's the muscles,

921
03:10:56.639 --> 03:11:00.680
the big straw muscles that we have in our thighs.

922
03:11:09.440 --> 03:11:15.159
But the skin on the outside of the thighs, as

923
03:11:15.239 --> 03:11:19.760
in the outside of all of our body, can be

924
03:11:20.000 --> 03:11:37.680
very sensitive, sensitive to the touch, sensitive to temperature. And

925
03:11:37.879 --> 03:11:46.239
inside your thighs the bones, there's the muscle, there's the blood, vessels,

926
03:11:46.399 --> 03:11:52.200
the ar trees, all this stuff that's inside your thighs.

927
03:11:56.520 --> 03:11:59.680
And I guess sometimes it'd be nice if you could

928
03:11:59.680 --> 03:12:05.079
actually put your fingers inside your thighs and a message.

929
03:12:07.600 --> 03:12:11.120
You can message on the outside, of course, but to

930
03:12:11.159 --> 03:12:14.319
be able to get deep into the muscles and to

931
03:12:14.399 --> 03:12:19.479
be able to just massage inside your thighs, message in

932
03:12:19.559 --> 03:12:28.200
the bones of your leg, massage in all the veins,

933
03:12:28.399 --> 03:12:38.600
and just gently healing your thighs, and you could move

934
03:12:38.799 --> 03:12:45.280
down message and inside your knees, just a message in

935
03:12:45.399 --> 03:12:52.760
those bones, but with healing fingertips, spreading that healing energy

936
03:12:53.559 --> 03:13:03.239
deep into the joints of your knees. Of course, there's

937
03:13:03.319 --> 03:13:07.200
the back of your your knee, you know, the inside

938
03:13:07.399 --> 03:13:13.520
crease where your knee is it's a very sensitive area.

939
03:13:15.559 --> 03:13:19.879
Very it feels very nice when you stroke it. That

940
03:13:20.040 --> 03:13:23.719
might be because it's an area that's not really touched

941
03:13:23.959 --> 03:13:30.520
very often. It's almost like a hidden part, that crease

942
03:13:32.639 --> 03:13:39.079
in your legs. It's almost like a part that has

943
03:13:39.399 --> 03:13:50.159
a sensitivity, which is a little bit different. Of course,

944
03:13:50.200 --> 03:14:00.559
it's protected by your legs, so you can imagine put

945
03:14:00.680 --> 03:14:10.520
in your fingers into that crease in your legs that

946
03:14:10.879 --> 03:14:14.479
fold in between your legs. You can just message with

947
03:14:14.600 --> 03:14:21.680
your fingertips, letting your fingertips going inside, message in the

948
03:14:22.399 --> 03:14:31.639
muscle tissue. You can of course feel the bones of

949
03:14:31.760 --> 03:14:43.639
your knees heading through your fingertips, and then as you

950
03:14:43.760 --> 03:14:49.520
go down to your calf muscles. Now that's the part

951
03:14:49.559 --> 03:14:53.680
I'd like to be able to really put my fingertips

952
03:14:53.840 --> 03:15:03.280
deep inside my calf muscles, massage in every single tissue

953
03:15:03.399 --> 03:15:14.559
of that muscle, healing every part, and then doing the

954
03:15:14.680 --> 03:15:22.799
same for my shins, massage in and gently stroking the bones,

955
03:15:24.559 --> 03:15:30.239
gently stroking them, healing in a loving way, because they

956
03:15:30.360 --> 03:15:36.719
deserve to be treated as the precious bones that they are.

957
03:15:38.079 --> 03:15:41.360
Because our legs are so precious as in all the

958
03:15:41.399 --> 03:15:46.760
other parts of our body. The more precious of any

959
03:15:46.920 --> 03:16:02.239
jure on the planet. When you start to think about

960
03:16:05.639 --> 03:16:14.479
your legs in this way, it can change your perspective.

961
03:16:17.200 --> 03:16:22.920
It might sound a bit a bit silly to start

962
03:16:23.040 --> 03:16:29.760
with the idea of having love for your legs, showing

963
03:16:29.879 --> 03:16:38.079
appreciation for your thighs, wanting to be able to put

964
03:16:38.120 --> 03:16:45.959
your hands in your thighs and massage the muscles and

965
03:16:46.079 --> 03:16:50.840
the bones, and to get your fingers deep in there,

966
03:16:52.079 --> 03:17:00.799
releasing all tension. Just to show how once you care

967
03:17:04.120 --> 03:17:09.239
about your legs, how what you care for what your

968
03:17:09.360 --> 03:17:19.000
legs do for you regularly, your knees, your calves, your ankles,

969
03:17:23.280 --> 03:17:30.920
the strength of your ankles, considering how thin they are

970
03:17:31.159 --> 03:17:38.920
compared to the rest of your legs, especially your thighs. Yeah,

971
03:17:38.959 --> 03:17:51.079
they're so strong, so flexible, absolutely amazing things. Your ankles

972
03:17:51.399 --> 03:18:00.520
are truly a gift because of what they do for you,

973
03:18:06.000 --> 03:18:12.920
supporting all that weight, regardless of how what weight you are,

974
03:18:14.120 --> 03:18:18.879
even if you only ate stone, there's still a lot

975
03:18:18.959 --> 03:18:25.600
of weight for these little ankles. Now, I'm a lot

976
03:18:25.840 --> 03:18:35.799
heavier than eight stone double down, yet my ankles support

977
03:18:35.879 --> 03:18:43.239
my body all the time. Although they do give off

978
03:18:43.280 --> 03:18:48.840
a sigh of relief when I sit down that's a fact.

979
03:18:48.879 --> 03:18:57.879
My whole legs do. My feet feet also go, My

980
03:18:58.040 --> 03:19:28.239
toes clap so happy. Your legs really are amazing. And

981
03:19:28.319 --> 03:19:32.000
I know that talk about talking about your legs is

982
03:19:32.079 --> 03:19:38.760
probably possibly among the most most boring things I've ever

983
03:19:39.399 --> 03:19:47.719
heard anyone say. Possibly you're boring or not. Everything I

984
03:19:47.840 --> 03:20:03.760
said is true. Your legs are amazing. Your legs deserve

985
03:20:04.799 --> 03:20:23.399
not just respect, they deserve to relax deeply. They deserve

986
03:20:23.680 --> 03:20:28.559
to take some time out of the day to just

987
03:20:28.920 --> 03:21:05.120
let go completely. Your legs really can relax. And because

988
03:21:05.200 --> 03:21:09.120
the legs are so such a most you know, very

989
03:21:09.159 --> 03:21:14.920
important part of your body. When you relax your legs,

990
03:21:15.000 --> 03:21:22.239
the rest of your body also naturally follows in that

991
03:21:25.959 --> 03:21:36.799
journey of comfort. I can feel it in my hips.

992
03:21:38.200 --> 03:21:45.319
My hips feel really loose, and also my lower back

993
03:21:45.360 --> 03:21:51.959
as well. My lower back really feels it feels stretched,

994
03:21:53.120 --> 03:21:56.159
even though I'm just sitting in a chair and there's

995
03:21:56.239 --> 03:22:01.479
no stretching as far as I'm aware that I'm doing.

996
03:22:02.520 --> 03:22:05.159
It's almost as if the muscles are just relaxed so

997
03:22:05.399 --> 03:22:11.319
much that there is a natural stretch as the tension

998
03:22:12.200 --> 03:22:33.479
has reduced a lot. And I'm now going to count

999
03:22:33.559 --> 03:22:41.399
down from ten down to one, and you can continue

1000
03:22:43.280 --> 03:23:09.879
to feel wonderfully relaxed. Ten nine eight seven, six, five.

1001
03:23:14.159 --> 03:23:33.719
Four three two one relax.

1002
03:23:41.559 --> 03:23:45.399
So I'm just going to count down from five down

1003
03:23:45.479 --> 03:23:49.879
to one, and as a countdown, if you just focus

1004
03:23:50.040 --> 03:23:57.959
on the numbers, just the numbers counting down, and notice

1005
03:23:58.840 --> 03:24:06.840
how you feel in this moment as you hear the

1006
03:24:06.959 --> 03:24:15.040
numbers counting down, knowing that those numbers counting down represent

1007
03:24:16.040 --> 03:24:25.079
you feeling calmer, not just in your body, but also

1008
03:24:27.360 --> 03:24:33.959
relaxing your mind. I'll just notice how you feel. There's

1009
03:24:34.079 --> 03:24:39.840
nothing to do, there's nothing to say, there's nothing to

1010
03:24:40.000 --> 03:25:32.360
think about, starting with number five, four three two one. Now,

1011
03:25:32.479 --> 03:25:44.719
as you notice the gradual letting go of the tension

1012
03:25:44.920 --> 03:25:52.040
in your body, you may also begin to notice and

1013
03:25:52.239 --> 03:26:01.239
be aware of how your mind is starting to slow down.

1014
03:26:03.719 --> 03:26:10.079
This is just a natural thing that happens. It's not

1015
03:26:10.280 --> 03:26:15.479
really a special procedure. It's just natural because as your

1016
03:26:16.799 --> 03:26:22.760
body relaxes, your mind also starts to relax. And the

1017
03:26:22.879 --> 03:26:26.479
more your mind relaxes, the more your body relaxes. It's

1018
03:26:26.680 --> 03:26:38.719
just a continuous circle of relaxation. And there's that calmness

1019
03:26:38.959 --> 03:26:46.120
that comes from relative quietness. You know, even even if

1020
03:26:46.159 --> 03:26:52.959
there's background sounds either your side or mind, it's still

1021
03:26:53.479 --> 03:26:58.760
going to be quite calm. You know, you haven't got

1022
03:26:58.799 --> 03:27:03.959
the television on. There's no music in the background unless

1023
03:27:04.000 --> 03:27:11.440
you're listening to the recording. With music, of course, you're

1024
03:27:11.600 --> 03:27:13.719
very likely not going to be sitting in a room

1025
03:27:13.760 --> 03:27:18.319
with other people. Of course you might be, but generally

1026
03:27:18.520 --> 03:27:21.639
it's more ideal if you can do this on your own,

1027
03:27:23.360 --> 03:27:33.399
so no distractions, and when you stop thinking about stuff,

1028
03:27:40.000 --> 03:27:50.239
relaxation automatically rises, a sense of comfort starts to grow,

1029
03:27:54.760 --> 03:28:01.440
and without trying to build it up into something fantastical

1030
03:28:01.840 --> 03:28:13.600
or something magical, this is just a natural process, something

1031
03:28:13.760 --> 03:28:24.079
that's easy to accomplish. In fact, it's almost know. The

1032
03:28:24.399 --> 03:28:31.120
sense of relaxing completely happens really when you put no

1033
03:28:31.319 --> 03:28:35.879
effort into it. It's not something that you can really force.

1034
03:28:38.520 --> 03:28:47.879
It's something that happens naturally. And part of the process

1035
03:28:48.280 --> 03:28:59.479
of this recording and others is simply two allow you

1036
03:29:01.879 --> 03:29:12.719
to take advantage of this space, this time, to just

1037
03:29:16.920 --> 03:29:24.479
let go, to just be here, to be in tune

1038
03:29:28.159 --> 03:29:40.239
with how you feel, yet with the intention of wanting

1039
03:29:40.559 --> 03:29:52.639
to relax deeply and maybe even to fall asleep, depending

1040
03:29:52.879 --> 03:29:59.079
on what it is. That you wish for yourself in

1041
03:29:59.239 --> 03:30:15.360
this moment. As we know, relaxing is the majority of

1042
03:30:15.479 --> 03:30:20.079
the process of falling asleep. The actual falling asleep part

1043
03:30:20.319 --> 03:30:28.520
is the tiny bit at the end. The deeper relaxed

1044
03:30:28.879 --> 03:30:51.000
you become, the easier you find yourself drifting. You can also,

1045
03:30:51.200 --> 03:31:01.280
if you choose, stay focused on my voice and really

1046
03:31:01.719 --> 03:31:31.040
enjoy the process of gradually relaxing each muscle in your

1047
03:31:31.120 --> 03:32:05.639
body effortlessly and just observing the sensation of letting go completely.

1048
03:32:11.680 --> 03:32:15.719
This time, I'm going to count from six down to one,

1049
03:32:20.559 --> 03:32:29.719
and you can notice your mind calming down more with

1050
03:32:30.159 --> 03:32:43.840
each number that you hear me say, naturally, feeling calm

1051
03:32:44.319 --> 03:33:43.440
and slow and peaceful. Six, five, four.

1052
03:34:15.239 --> 03:34:53.760
Three two.

1053
03:35:22.239 --> 03:35:53.200
What being aware how your mind to slow right down,

1054
03:35:56.479 --> 03:36:19.840
sinking deep into relaxation. And as you focus on your mind,

1055
03:36:20.159 --> 03:36:30.079
you may notice that there are some thoughts still there,

1056
03:36:32.680 --> 03:36:42.239
maybe some stubborn thoughts that for some reason perhaps need

1057
03:36:42.319 --> 03:36:57.520
your attention. So what you can do is send love

1058
03:36:57.760 --> 03:37:11.280
to those thoughts. Sprinkle those thoughts with love like at

1059
03:37:11.520 --> 03:37:17.159
petals from a flower. Just sprinkle it over them, petals

1060
03:37:17.239 --> 03:37:24.440
filled with love towards those thoughts, to let those thoughts

1061
03:37:24.639 --> 03:37:31.479
know that You're not abandoned in them. You just need them.

1062
03:37:32.719 --> 03:37:43.760
You require them to just calm down, slow down, quiet

1063
03:37:44.159 --> 03:37:59.520
down for now. So as you focus on those remaining

1064
03:37:59.639 --> 03:38:04.959
thoughts as we count down this time from seven down

1065
03:38:05.040 --> 03:38:14.120
to one. With each number, just imagine sprinkling those flower

1066
03:38:14.239 --> 03:38:33.319
petals of love, kindness, gratitude over those thoughts, which will

1067
03:38:33.360 --> 03:38:43.319
allow them to just melt away and relax deeply. With

1068
03:38:43.520 --> 03:38:57.719
every number, those thoughts will become more and more relaxed,

1069
03:39:03.319 --> 03:41:34.479
starting with number seven, six, five, four, three, one, and

1070
03:41:34.680 --> 03:41:52.120
as in now, notice how relaxed your feeling in your body.

1071
03:42:00.479 --> 03:42:13.680
We're going to focus on your hands, because the more

1072
03:42:13.799 --> 03:42:20.840
relaxed your hands are, the more relaxed your body and

1073
03:42:21.159 --> 03:42:42.719
mind are. And you focus on your hands and your fingers,

1074
03:42:48.239 --> 03:42:53.000
there's nothing needed to be done. There's no clenching of

1075
03:42:53.319 --> 03:42:57.639
fists or dents in the fingers or anything like that.

1076
03:43:05.079 --> 03:43:19.319
It's just noticing and focusing on your hands, noticing how

1077
03:43:19.440 --> 03:43:44.120
they feel. Because the more relaxed your hands feel, the

1078
03:43:44.399 --> 03:43:53.799
calmer your mind feels, and the more comforts you feel

1079
03:43:55.879 --> 03:44:26.040
throughout your body. You may have already noticed you mind

1080
03:44:29.280 --> 03:44:57.040
is starting to dress like him. Just on your hands

1081
03:44:58.239 --> 03:45:16.200
and fingers, allowing them to experience a real deepening of

1082
03:45:16.399 --> 03:45:32.280
that relaxation in your hands and fingers, more and more relaxed.

1083
03:45:37.399 --> 03:45:55.760
With each number from eight down to one. You can

1084
03:45:55.799 --> 03:46:07.079
almost feel that heading and relaxing energy spreading into your

1085
03:46:07.280 --> 03:46:14.079
hands and fingers, becoming.

1086
03:46:18.040 --> 03:46:19.639
Year and more.

1087
03:46:21.559 --> 03:46:37.239
Relaxing with each number you hear, going down from eight

1088
03:46:38.079 --> 03:48:50.280
down to one, drifting, drifting again, starting with number bah eight, seven, six, five,

1089
03:49:14.840 --> 03:51:01.680
four three, just being here now, nothing to think about,

1090
03:51:03.479 --> 03:51:14.879
nothing to do, nothing to say, and everything just feels calmer.

1091
03:51:19.479 --> 03:51:26.920
And this is your natural state of being. This is

1092
03:51:27.200 --> 03:51:33.879
how you just normally feel when you take away all

1093
03:51:33.920 --> 03:51:40.879
of that other stuff that we add, you know, things

1094
03:51:40.959 --> 03:51:57.079
like stress and worrying and overthinking, anxiety, tension, just generally

1095
03:51:57.319 --> 03:52:03.440
thinking about stuff. You take that away, which is what

1096
03:52:03.559 --> 03:52:03.840
we do.

1097
03:52:04.600 --> 03:52:05.000
What we do.

1098
03:52:05.280 --> 03:52:22.600
Now you're left with a real sense of peacefulness which

1099
03:52:22.760 --> 03:52:32.639
comes to you very quickly, because ultimately it's just a feeling,

1100
03:52:37.040 --> 03:52:45.399
a feeling of comfort, almost as if you've gone inside

1101
03:52:45.440 --> 03:52:57.639
yourself and you've found a special place where everything is peaceful,

1102
03:53:00.559 --> 03:53:05.959
a place where you can feel relaxed and your natural

1103
03:53:08.120 --> 03:53:14.440
sense of comfort, a place where you can be you,

1104
03:53:19.159 --> 03:53:26.159
where you can accept yourself for who you are, the

1105
03:53:26.280 --> 03:53:32.760
place where you're not trying to please anybody else ever,

1106
03:53:36.799 --> 03:53:45.360
a place where you can actually not just love yourself,

1107
03:53:45.479 --> 03:53:50.920
but in some ways more importantly, you can like yourself

1108
03:53:53.399 --> 03:54:10.719
appreciate who you are. That sense of gratitude is in

1109
03:54:10.840 --> 03:54:21.799
the air all around you. That's also a place where

1110
03:54:22.000 --> 03:54:32.360
you can actually feel the healing energy soaking into your body.

1111
03:54:39.000 --> 03:54:50.399
Healing energy soaking into your body, and the healing energy

1112
03:54:50.760 --> 03:55:01.040
spreads through your veins, traveling to each and every single

1113
03:55:01.479 --> 03:55:11.879
part of your body, and you start to realize that

1114
03:55:12.200 --> 03:55:19.479
actually that healing energy it's not just entered into your brain,

1115
03:55:22.319 --> 03:55:31.799
it's become part of your brain, and that spinal fluid

1116
03:55:34.479 --> 03:55:45.239
is now mixed with healing energy, not just allowing you

1117
03:55:45.559 --> 03:55:53.559
to feel so much more relaxed and healthy in this moment,

1118
03:55:58.040 --> 03:56:07.479
but also you start to realize to actually, what's happening

1119
03:56:07.680 --> 03:56:16.239
now with that healing, relaxing energy spreading through your body,

1120
03:56:18.159 --> 03:56:28.959
It's actually changing your life. It's actually changing the way

1121
03:56:29.079 --> 03:56:35.680
you're going to feel not just now, but tomorrow and

1122
03:56:35.799 --> 03:56:44.719
the next day. As your health improves, not just your

1123
03:56:44.799 --> 03:56:52.600
physical health but your mental health. Things that used to

1124
03:56:52.760 --> 03:56:58.840
bother you in the past for some reason no longer

1125
03:57:00.200 --> 03:57:06.719
have the effect that they used to because something has

1126
03:57:07.200 --> 03:57:20.200
changed deep within you. Maybe things that used to cause

1127
03:57:20.319 --> 03:57:32.280
you to feel anger no longer have that power to

1128
03:57:32.440 --> 03:57:38.079
control you the way they seem to be able to before.

1129
03:57:41.760 --> 03:57:52.559
As you realize that you're the one who decides what

1130
03:57:52.879 --> 03:58:04.600
affects you, you're the one who decided to feel relaxed

1131
03:58:05.440 --> 03:58:18.239
and calm when you choose to enjoy noticing these natural

1132
03:58:19.280 --> 03:58:32.600
developments of healing continuing to grow and improve your life

1133
03:58:34.000 --> 03:58:45.879
day by day, including of course, your ability to relax

1134
03:58:46.479 --> 03:59:03.079
so much easier, and sleeping most natural thing in the

1135
03:59:03.239 --> 03:59:12.920
world to you, because falling asleep is something that you've

1136
03:59:13.120 --> 03:59:23.799
done so many times in your life, and you know

1137
03:59:24.000 --> 03:59:28.840
that you were born, as we all were, with the

1138
03:59:29.000 --> 03:59:40.000
ability to fall asleep naturally, who were born with that

1139
03:59:40.879 --> 03:59:52.399
ability to just drift off into a deep, healing sleep.

1140
03:59:58.360 --> 04:00:03.159
Even when we're kids, sometimes we'll fall asleep when we

1141
04:00:03.239 --> 04:00:07.840
don't even want to try and tell us stay awake.

1142
04:00:09.200 --> 04:00:12.639
Maybe it's a birthday in the morning, or it's Christmas

1143
04:00:12.879 --> 04:00:16.639
or holiday or something we look forward to. We don't

1144
04:00:16.680 --> 04:00:21.319
want to go to sleep. But the more you want

1145
04:00:21.360 --> 04:00:26.479
to stay awake, the more we just start to drift

1146
04:00:30.639 --> 04:00:34.639
and the more you fight drifting. The more you try

1147
04:00:34.760 --> 04:00:39.639
to stop yourself and drift in a safe the deeper

1148
04:00:39.799 --> 04:00:51.399
and stronger that drifting becomes. Because we're born not just

1149
04:00:51.600 --> 04:00:58.319
with the need to relax deeply and to naturally fall asleep,

1150
04:01:01.559 --> 04:01:14.840
but it's our birthright, it's part of our DNA, and

1151
04:01:15.120 --> 04:01:20.600
sometimes as we get older in life, perhaps at times

1152
04:01:21.479 --> 04:01:34.479
we have forgotten that relaxing completely. It's not only a

1153
04:01:34.719 --> 04:01:58.959
wonderfully pleasant experience, it's also really easy. It's very, very

1154
04:01:59.479 --> 04:02:05.280
easy to let go, because that's all it is, is

1155
04:02:05.520 --> 04:02:20.159
just deciding to let go. And when you press the

1156
04:02:20.319 --> 04:02:30.680
play button on my recordings, you have given permission for

1157
04:02:30.879 --> 04:02:39.280
my voice to relax you. When you press that play button,

1158
04:02:40.280 --> 04:02:48.680
you have given me permission for my words to effect

1159
04:02:51.200 --> 04:03:03.040
you in a positive, only a positive way, opening up

1160
04:03:08.239 --> 04:03:26.479
your mind too useful and healing suggestions that can have

1161
04:03:31.040 --> 04:03:38.479
such an amazing effect on how you feel right now,

1162
04:03:43.200 --> 04:03:53.040
as well as those changes that continue long after the

1163
04:03:53.200 --> 04:04:03.840
recording ends. Those changes within you to continue to flourish

1164
04:04:04.719 --> 04:04:19.280
and grow, transforming your life in a positive, beautiful way,

1165
04:04:22.360 --> 04:04:29.399
allowing you to move forward in your life in the

1166
04:04:29.559 --> 04:04:46.799
direction that you choose for yourself. And this feeling, this

1167
04:04:47.079 --> 04:05:02.680
feeling that you can experience of safety, comfort, calmness just

1168
04:05:02.959 --> 04:05:16.559
feels so nice. It's such a healthy place to be,

1169
04:05:24.479 --> 04:05:38.239
and that positivity grows within you each and every day.

1170
04:05:41.360 --> 04:05:51.120
Moving forward, you're going to find that you're more relaxed

1171
04:05:53.479 --> 04:06:05.799
physically and in your mind is will relaxed. And it's

1172
04:06:05.879 --> 04:06:11.440
not that you're thinking slower. It's just that your mind

1173
04:06:11.520 --> 04:06:23.399
will be less clogged up with unnecessary negativity because from

1174
04:06:23.520 --> 04:06:33.799
now on, your mind rejects negativity. From now on, you're

1175
04:06:33.840 --> 04:06:44.680
going to start noticing when negativity arises, and you can

1176
04:06:44.840 --> 04:06:58.760
just say stop, stop and that negativity will turn around

1177
04:06:59.399 --> 04:07:18.760
and leave if you alone, stop and that negativity would disappear.

1178
04:07:26.920 --> 04:07:33.399
And as you notice that you feel way more relaxed

1179
04:07:34.840 --> 04:07:50.200
than you probably expected, you can now congratulate yourself because

1180
04:07:50.399 --> 04:07:56.760
you're the person that has done this. You are the

1181
04:07:56.920 --> 04:08:02.639
one that has opened your mind up to the simple facts.

1182
04:08:06.040 --> 04:08:11.120
You can feel more relaxed in your body and in

1183
04:08:11.239 --> 04:08:23.239
your mind. You've opened your mind up to the birthright

1184
04:08:23.399 --> 04:08:31.959
of being able to just fall asleep easily when you choose.

1185
04:08:40.719 --> 04:08:47.840
And that's a nice feeling. Don't you think it feels nice?

1186
04:08:47.959 --> 04:08:57.959
Doesn't it to feel calm? All that healing energy spreading

1187
04:08:58.079 --> 04:09:10.639
through your body in your mind, to spend time a

1188
04:09:10.840 --> 04:09:27.319
special place where negativity can no longer enter. Negativity is banned,

1189
04:09:28.360 --> 04:09:35.799
it's barred, it's not allowed entry. Doesn't it doesn't. This

1190
04:09:36.360 --> 04:09:44.159
doesn't deserve to be here. It doesn't belong here. Negativity

1191
04:09:44.399 --> 04:09:58.559
has no place in your life, which makes room for

1192
04:09:58.920 --> 04:10:30.399
more effort, more heathing, more relaxation, more peace. It feels nice,

1193
04:10:30.520 --> 04:10:30.879
doesn't it.

1194
04:10:32.719 --> 04:10:36.920
Just let go.

1195
04:10:38.840 --> 04:10:58.280
With everything. I'm going to count down now from twenty

1196
04:10:58.520 --> 04:11:08.200
down to one. He can continue to relax. If you choose,

1197
04:11:08.600 --> 04:11:22.200
you can drift to sleep. With every number you hear

1198
04:11:22.319 --> 04:11:33.879
me say, you can fill twice as relaxed, or if

1199
04:11:33.959 --> 04:13:50.440
you choose, you can fill twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, well, eleven, ten, nine, eight, seven, six.

1200
04:13:58.520 --> 04:13:58.840
Five.

1201
04:14:05.799 --> 04:14:40.760
Oh, this is your time.

1202
04:14:43.319 --> 04:14:57.639
To just take a break, your time to relax, to

1203
04:14:57.760 --> 04:15:10.040
allow your mind to slow down, to give yourself a

1204
04:15:10.120 --> 04:15:28.040
permission to take a break from everything. And you you're

1205
04:15:28.120 --> 04:15:32.040
the only person that can make that decision.

1206
04:15:34.879 --> 04:15:35.559
You're the only.

1207
04:15:35.520 --> 04:15:43.680
Person that can actually tell your mind to just relax,

1208
04:15:51.799 --> 04:16:07.399
to just take some time off so that you can

1209
04:16:08.200 --> 04:16:13.600
focus on your body, getting in touch with how you

1210
04:16:13.760 --> 04:16:30.680
feel physically, and in the process of this buddy scan,

1211
04:16:31.079 --> 04:16:41.520
where you focus on different parts of your body, those

1212
04:16:41.840 --> 04:16:49.000
parts that you focus on and observe, even though you're

1213
04:16:49.079 --> 04:16:57.920
not purposely requesting for those parts of your body to relax,

1214
04:17:00.159 --> 04:17:06.520
it's kind of expected. You expect when you listen to

1215
04:17:06.680 --> 04:17:19.319
my voice to feel more relaxed naturally, because when you're

1216
04:17:19.399 --> 04:17:29.600
listening to me, your attention is focused on my words.

1217
04:17:34.559 --> 04:17:45.440
And as my words guide you to focus on those

1218
04:17:45.680 --> 04:18:03.799
parts of your body, your focus increases, which actually calms

1219
04:18:04.000 --> 04:18:24.120
your mind. And when you wind calms down, your body relaxes.

1220
04:18:31.600 --> 04:18:53.559
And when your body calms down, your mind relaxes. And

1221
04:18:53.840 --> 04:19:00.959
even though we have not really started the focus on

1222
04:19:01.200 --> 04:19:14.600
your body, you can already feel that healing energy spreading

1223
04:19:14.840 --> 04:19:34.159
through your body, pushing out stress and tension, healing all

1224
04:19:34.239 --> 04:19:40.760
the parts of your body, including your skin, your bones,

1225
04:19:42.319 --> 04:19:48.520
your blood, all of your organs inside your body, all

1226
04:19:48.559 --> 04:19:55.079
of the muscles, all of the fat, all of everything,

1227
04:19:56.959 --> 04:20:03.120
every hair on your body. It is filled without healing energy.

1228
04:20:11.159 --> 04:20:27.639
And when your brain fills without healing energy, the feeding

1229
04:20:27.799 --> 04:20:51.840
of comforts of relaxation increases deeply increases in a way

1230
04:20:52.159 --> 04:21:12.159
that your mind wants to feel perhaps bit drowsy because

1231
04:21:12.200 --> 04:21:18.760
it's not needed. Then it may start.

1232
04:21:21.680 --> 04:21:22.680
To drift.

1233
04:21:31.159 --> 04:21:37.799
If that's what's needed. So if you're listening to this

1234
04:21:39.879 --> 04:21:43.360
and what you need is deep relaxation.

1235
04:21:43.319 --> 04:21:44.120
That's what you get.

1236
04:21:46.319 --> 04:21:47.799
If what you need is.

1237
04:21:49.479 --> 04:21:56.440
To fall asleep naturally and easily as your mind drifts,

1238
04:21:59.000 --> 04:22:00.079
that's also.

1239
04:22:01.440 --> 04:22:02.079
What happened.

1240
04:22:07.680 --> 04:22:15.399
Accuse, by pressing that play button on the podcast and

1241
04:22:15.719 --> 04:22:22.040
listening to me, I give permission for your body and

1242
04:22:22.159 --> 04:22:34.159
your mind. In fact, you give the command to your

1243
04:22:34.239 --> 04:22:45.559
body and your mind to rerecx deeply and to drift

1244
04:22:45.719 --> 04:22:50.920
off to sleep if that's what you want.

1245
04:22:54.079 --> 04:22:54.600
One need.

1246
04:23:02.319 --> 04:23:07.920
And as I focus on the different parts of your body,

1247
04:23:12.920 --> 04:23:16.920
you may start to just drift.

1248
04:23:21.040 --> 04:23:24.319
And then you come back again and you hear.

1249
04:23:24.280 --> 04:23:28.840
Me talking, and I'm focusing on a different parts of

1250
04:23:28.959 --> 04:23:43.040
your body, and you may find yourself drifting. You don't

1251
04:23:43.200 --> 04:23:50.879
realize you're drifting until you stop drifting and you're alert

1252
04:23:51.079 --> 04:23:57.920
again to my voice. Focusing on a different parts of

1253
04:23:58.000 --> 04:24:07.920
your body asks to relax in deeper. It gives that drifting.

1254
04:24:09.520 --> 04:24:12.120
It's basically you already.

1255
04:24:13.920 --> 04:24:15.120
In the sleep zone.

1256
04:24:21.639 --> 04:24:26.680
And the more you drift, the longer you drift, and

1257
04:24:26.799 --> 04:24:34.840
the longer you dreft. Eventually that drifting.

1258
04:24:34.559 --> 04:24:42.879
Continues into sleep, and that's.

1259
04:24:42.760 --> 04:24:44.559
The last you remember.

1260
04:24:46.159 --> 04:24:54.399
Until you wake up in your own time, when.

1261
04:24:54.280 --> 04:24:57.760
You experience the right amount of sleep.

1262
04:24:58.239 --> 04:25:03.399
For you, because when you do.

1263
04:25:05.280 --> 04:25:07.879
And if you do fall asleep, it's.

1264
04:25:10.360 --> 04:25:20.319
Extremely pleasant, so relaxing, so deep.

1265
04:25:21.559 --> 04:25:42.239
Healing sleep. It feels so nice to relax into the wind,

1266
04:25:42.399 --> 04:25:51.600
body in mind as you feel that healing energy is

1267
04:25:51.840 --> 04:26:05.200
spreading through it, relaxing you so deeply. Relaxing is so.

1268
04:26:07.319 --> 04:26:08.399
So deeply.

1269
04:26:17.559 --> 04:26:19.879
We start to focus.

1270
04:26:21.200 --> 04:26:42.799
On your eyes, leave it, down to your jure, down

1271
04:26:43.360 --> 04:26:44.280
to your make.

1272
04:26:51.600 --> 04:27:32.280
Your shoulders h pheous, yes, stom.

1273
04:27:39.200 --> 04:27:40.120
You bad.

1274
04:27:46.479 --> 04:27:47.879
Us spy.

1275
04:27:54.959 --> 04:27:56.079
You hate.

1276
04:28:04.000 --> 04:28:44.840
Your legs, your feet, your size, and the feeding beating,

1277
04:28:45.799 --> 04:28:58.079
spreading and growing inside you, pudding, feeling you up. Now

1278
04:29:01.479 --> 04:29:11.440
let's focus again on parts of your body. Focus on

1279
04:29:11.559 --> 04:29:22.559
this time on your forehead. Now on your mouth, your lips,

1280
04:29:24.600 --> 04:29:43.680
your tongue, the whole of your mouth. Focus in on

1281
04:29:43.840 --> 04:29:54.200
your fingers, maybe a kid, move your fingers a little bits.

1282
04:29:54.399 --> 04:30:09.879
You can focus on each one individually, both hands, and

1283
04:30:10.000 --> 04:30:12.319
even though you should focus on both.

1284
04:30:12.159 --> 04:30:14.159
Of your hands, now.

1285
04:30:15.680 --> 04:30:18.280
It almost seemed to just melt into one.

1286
04:30:23.600 --> 04:30:24.840
Maybe your right hand.

1287
04:30:25.079 --> 04:30:27.239
Start in your left.

1288
04:30:27.079 --> 04:30:32.360
Hand end, almost as if.

1289
04:30:34.639 --> 04:30:49.319
It just mixed together. Now, focusing on your knees, just

1290
04:30:49.840 --> 04:31:15.639
noticing how your knees fell. Now, focusing your elbows, focusing

1291
04:31:15.920 --> 04:31:30.159
on both of your elbows, just observing the feeling on

1292
04:31:30.360 --> 04:32:02.200
your elbows. Now fusing abserving what do you think.

1293
04:32:13.280 --> 04:32:13.639
Energy?

1294
04:32:16.239 --> 04:32:17.600
The cockry back.

1295
04:32:48.760 --> 04:33:04.680
Obsurry the bakles, beware.

1296
04:33:06.680 --> 04:33:08.880
Itsical sensations.

1297
04:33:10.400 --> 04:34:12.360
You are a goose. I just say.

1298
04:34:14.520 --> 04:34:18.759
No, the toes.

1299
04:34:21.639 --> 04:34:23.279
On both of your feet.

1300
04:34:30.040 --> 04:34:39.080
Being aware now you too, ye.

1301
04:34:42.400 --> 04:34:56.439
Right now, m.

1302
04:35:14.599 --> 04:35:52.759
Nice. Then your entire body feels noticing you might feels.

1303
04:35:56.560 --> 04:36:49.639
Now lett him go, letsh go, letting go everything, let'sh go,

1304
04:36:56.200 --> 04:37:10.880
letting go, letting go, ah.

1305
04:37:13.400 --> 04:37:23.759
Everything everything.

1306
04:37:30.040 --> 04:37:33.720
I'm going to start now, and I'd like it just

1307
04:37:33.880 --> 04:37:39.520
first of all, just to see yourself lying down on

1308
04:37:39.639 --> 04:37:45.799
that message table, lying on your front. Your head is supported,

1309
04:37:46.200 --> 04:37:54.919
your arms are supported, and you feel comfortable and breathing.

1310
04:37:55.040 --> 04:38:04.520
It's really easy, and you feel if you're confident in

1311
04:38:04.680 --> 04:38:06.840
how you look as well. So there's none of that

1312
04:38:07.040 --> 04:38:13.759
issue of body problems or shyness because I'm a professional

1313
04:38:14.959 --> 04:38:21.319
and this is a therapy session, so none of that

1314
04:38:21.479 --> 04:38:31.680
stuff matters whatsoever. This is about you. This is about

1315
04:38:32.080 --> 04:38:40.200
how you feel and how you can enjoy that sense

1316
04:38:40.319 --> 04:38:46.360
of comfort and relaxation that comes from letting go and

1317
04:38:46.520 --> 04:38:51.639
allow him my hands, that my fingers to relax you

1318
04:38:54.520 --> 04:39:03.720
by a massaging your body. Someone starts off just by

1319
04:39:03.840 --> 04:39:10.360
placing my hands on the back of your head, just gently,

1320
04:39:11.400 --> 04:39:15.279
just so you can feel what my hands feel like

1321
04:39:15.479 --> 04:39:22.360
really on you, so you can maybe feel the warmth

1322
04:39:22.439 --> 04:39:27.639
of my hands on the back of your head. And

1323
04:39:27.919 --> 04:39:31.439
with my hands to the side of your head, not pressing,

1324
04:39:31.599 --> 04:39:37.919
but just holding there very gently, maybe over your ears,

1325
04:39:38.479 --> 04:39:41.439
and a little bit on your face, just so you

1326
04:39:41.560 --> 04:39:42.479
can feel.

1327
04:39:43.159 --> 04:39:44.040
My hands.

1328
04:39:45.840 --> 04:39:48.040
So you can become accustomed.

1329
04:39:49.000 --> 04:39:49.439
To them.

1330
04:39:58.080 --> 04:40:00.279
And now put my hands on the back of your

1331
04:40:00.319 --> 04:40:05.000
head again and gently let them slide down.

1332
04:40:07.360 --> 04:40:08.520
Onto the back of your neck.

1333
04:40:16.159 --> 04:40:26.080
You can feel my hands gently stroking the back of

1334
04:40:26.159 --> 04:40:32.680
your neck to start with, just so you can get

1335
04:40:32.840 --> 04:40:37.319
used to the the feeling my hands on your skin,

1336
04:40:37.959 --> 04:40:46.479
get accustomed to realize that you're safe and it's all good,

1337
04:40:46.799 --> 04:40:56.360
it's all fine. And I'm going to start gently messaging

1338
04:40:57.119 --> 04:40:58.240
the muscles in.

1339
04:40:58.279 --> 04:40:59.400
The back of your neck.

1340
04:41:06.840 --> 04:41:18.639
With both hands. And this is a very trusting situation, really,

1341
04:41:19.200 --> 04:41:23.680
because our next is so fragile and to have someone

1342
04:41:23.880 --> 04:41:28.479
have their hands around your neck in that way and

1343
04:41:28.720 --> 04:41:33.799
sometimes be problematic for people, which is why messages are

1344
04:41:34.040 --> 04:41:39.240
quite good because it allows you to relax and to

1345
04:41:43.919 --> 04:41:53.240
get in touch with trust, to feel peaceful and calm.

1346
04:42:01.439 --> 04:42:05.319
And there's a massage the sides of your neck gently

1347
04:42:08.599 --> 04:42:13.759
moving from the bottom of your neck. It would be

1348
04:42:14.040 --> 04:42:17.319
sort of near where your shoulders start, I guess, all

1349
04:42:17.360 --> 04:42:23.680
the way up to your jaw. There is kind of

1350
04:42:23.680 --> 04:42:29.400
area that side of your neck, and of course it's

1351
04:42:29.439 --> 04:42:44.720
a lot longer than the front of your neck. And

1352
04:42:45.040 --> 04:42:52.400
massage in the back of your neck, especially that area

1353
04:42:52.639 --> 04:43:01.919
where perhaps we hold tension, is that area's message. You

1354
04:43:02.000 --> 04:43:06.240
can actually feel a sense of release in the back

1355
04:43:06.279 --> 04:43:14.200
of your neck and maybe you can breathe it out

1356
04:43:14.279 --> 04:43:19.959
as well. Notice how it feels. Notice how you feel.

1357
04:43:29.840 --> 04:43:33.479
Then moving down to that area between your neck and

1358
04:43:33.560 --> 04:43:43.680
your shoulders, that musty area, starting to message that area

1359
04:43:43.759 --> 04:43:48.240
on both sides, and this would be the area that

1360
04:43:48.840 --> 04:43:50.919
a lot of people would message if they were going

1361
04:43:51.000 --> 04:43:56.159
to give you like a shoulder message. Even that's not

1362
04:43:56.400 --> 04:43:59.919
technically the shoulders, but it's all the muscles at least

1363
04:44:00.040 --> 04:44:06.360
to the shoulders from the neck, and again that can

1364
04:44:06.479 --> 04:44:13.560
hold attention and stress, and when messaged sometimes a nice

1365
04:44:13.720 --> 04:44:21.319
deep message is useful, and you decide how deep that

1366
04:44:21.560 --> 04:44:38.959
message is, and just allow my knuckles just to dig in,

1367
04:44:40.599 --> 04:44:43.439
to get to those muscles and to a really.

1368
04:44:46.599 --> 04:44:50.240
Relaxed all the.

1369
04:44:50.360 --> 04:45:08.400
Time being firm yet gentle with you and just stroking

1370
04:45:08.560 --> 04:45:17.000
down the area to your actual shoulders, moving to the

1371
04:45:17.119 --> 04:45:28.000
muscles of your shoulders, and maybe initially just pulling up

1372
04:45:28.279 --> 04:45:31.919
the shoulders a little bit of the table just to

1373
04:45:32.000 --> 04:45:36.959
give you a little bit of a stretch, breachingly.

1374
04:45:42.799 --> 04:45:42.880
Thin.

1375
04:45:42.919 --> 04:45:45.439
You've got the muscles at the front of your shoulders,

1376
04:45:46.200 --> 04:45:57.159
the sides of the back. Again, this is a part

1377
04:45:57.319 --> 04:46:02.759
that can really take quite a bit of pressure, quite a.

1378
04:46:02.799 --> 04:46:03.119
Bit of.

1379
04:46:06.880 --> 04:46:14.119
Needing if if you wish to really release attention.

1380
04:46:15.840 --> 04:46:17.400
To really get into those.

1381
04:46:17.360 --> 04:46:24.880
Muscles and let your fingers in there make you feel

1382
04:46:25.040 --> 04:46:33.119
really nice. Sometimes just being stroked gently or being massaged

1383
04:46:34.560 --> 04:46:43.240
quite strongly, it can all be beneficial to the realization.

1384
04:46:48.360 --> 04:46:50.680
Put the muscles in your shoulders.

1385
04:47:00.119 --> 04:47:00.319
Down.

1386
04:47:00.680 --> 04:47:12.439
You move down your arms, putting one arm at a time, starting.

1387
04:47:12.040 --> 04:47:13.000
With your right arm.

1388
04:47:19.599 --> 04:47:23.200
What I'll do is I just lift your arm up,

1389
04:47:24.119 --> 04:47:29.360
just hold it to the side of you that words

1390
04:47:29.360 --> 04:47:34.240
still be attached and I just message.

1391
04:47:35.200 --> 04:47:36.599
The tops of your arms.

1392
04:47:46.799 --> 04:47:52.840
All the way down to your forearms, into your wrists.

1393
04:48:04.240 --> 04:48:15.720
Gently massage in the parts, the softer.

1394
04:48:15.599 --> 04:48:18.880
Part, which is the under part of the army.

1395
04:48:21.639 --> 04:48:25.319
Which leads to the crease in the rowbo the inside.

1396
04:48:26.799 --> 04:48:41.000
It's much more sensitive skin. Sometimes just having that stroke

1397
04:48:44.439 --> 04:48:50.080
the really nice, pleasurable and relaxing.

1398
04:48:58.840 --> 04:49:02.599
Now moving down to your right hand.

1399
04:49:08.319 --> 04:49:14.479
Just holding your hand, get the both of my hands,

1400
04:49:20.360 --> 04:49:26.880
just pressing gently on the back of your hand, stretching

1401
04:49:27.040 --> 04:49:28.439
your fingers.

1402
04:49:29.880 --> 04:49:31.479
Every slightly.

1403
04:49:34.159 --> 04:49:35.360
At the same time.

1404
04:49:37.360 --> 04:49:50.400
Pressing down and massaging each finger, and then starting to

1405
04:49:50.639 --> 04:50:01.919
massage the palms of your hand, turning the hand gently,

1406
04:50:03.680 --> 04:50:14.119
stretching it gently, and actually having your handheld can be

1407
04:50:15.840 --> 04:50:21.520
an emotional experience sometimes even if it is a stranger.

1408
04:50:23.520 --> 04:50:24.919
So when you don't know very.

1409
04:50:24.840 --> 04:50:32.319
Well, like a message person or the therapist. Maybe because

1410
04:50:32.319 --> 04:50:45.599
it's intimate, you can feel nice, you can feel safe.

1411
04:50:53.520 --> 04:50:56.520
As I put it down, right arm back down where.

1412
04:50:56.360 --> 04:50:56.759
It was.

1413
04:51:03.000 --> 04:51:14.599
The same with your left arm, fatly the same message

1414
04:51:14.759 --> 04:51:20.799
in the muscles you are all way down to rest

1415
04:51:24.959 --> 04:51:35.000
striking the inside of your arms being gentle or as

1416
04:51:35.279 --> 04:51:48.799
firm as you require, and then messaging your left hand

1417
04:51:55.360 --> 04:51:57.240
stretching the fingers.

1418
04:51:58.799 --> 04:52:18.680
Gently. Message in the palm of your left hand feels so.

1419
04:52:21.599 --> 04:52:48.119
So riting, scumpeting the distressed left down back down.

1420
04:52:55.520 --> 04:53:02.159
Start, message you back the biggest part of your body,

1421
04:53:07.240 --> 04:53:13.200
starting at the top, starting again where.

1422
04:53:13.040 --> 04:53:16.040
It would be a being the area of the top

1423
04:53:16.400 --> 04:53:17.279
in between.

1424
04:53:17.000 --> 04:53:18.240
Your shoulders.

1425
04:53:19.360 --> 04:53:20.040
Where you met.

1426
04:53:21.840 --> 04:53:26.279
Going back and message in the area again, but this

1427
04:53:26.639 --> 04:53:40.119
time moving downwards, taking it downward. Stroke to me to

1428
04:53:40.200 --> 04:53:51.560
looking back, working from the outside inwards. Massage that you're back,

1429
04:53:51.680 --> 04:53:52.040
but the.

1430
04:53:54.000 --> 04:54:05.959
Outside go back parts your arms would maybe rested against

1431
04:54:13.119 --> 04:54:18.560
almost the part be connects the front to your back.

1432
04:54:27.880 --> 04:54:29.880
We'll just message you down.

1433
04:54:31.880 --> 04:54:37.159
Firmly, partently some those you want.

1434
04:54:40.279 --> 04:54:45.240
Moving down across a little bit more, all the way

1435
04:54:45.360 --> 04:54:59.599
down again, Peter richens on, Yeah, you shoes and then

1436
04:54:59.680 --> 04:55:01.240
she you can get to the spine.

1437
04:55:02.639 --> 04:55:03.560
We get less.

1438
04:55:03.360 --> 04:55:08.639
Eyes the muscles either side or your spine at the top.

1439
04:55:08.479 --> 04:55:14.479
Of your neck all the way down, so you'll lower back.

1440
04:55:20.840 --> 04:55:27.080
You can do that a few times sometimes people juice

1441
04:55:30.080 --> 04:55:34.319
knuckle or the two fingers and list.

1442
04:55:35.680 --> 04:55:35.720
Go.

1443
04:55:35.919 --> 04:55:37.599
Your side of the spine.

1444
04:55:38.680 --> 04:55:42.400
Must just push down all the way down to the

1445
04:55:42.479 --> 04:55:42.880
gott of.

1446
04:55:42.919 --> 04:55:43.840
The spine.

1447
04:55:45.119 --> 04:55:46.000
Each time.

1448
04:55:47.360 --> 04:55:56.080
You lease him ten opening up your body, stretching your

1449
04:55:56.119 --> 04:56:03.680
body so that you are more relaxed at the same time.

1450
04:56:05.880 --> 04:56:19.400
Do you never need Now We're gonna moved to.

1451
04:56:19.520 --> 04:56:28.119
One side, to your right side, from the bottom of

1452
04:56:28.200 --> 04:56:36.759
your lips to your pelvis. The message that area your way.

1453
04:56:38.840 --> 04:56:42.799
I'll stretch over the other side and pool the bottles

1454
04:56:43.400 --> 04:56:45.840
gently and message and.

1455
04:56:48.119 --> 04:56:53.520
Running that side will way to word to the middle

1456
04:56:53.560 --> 04:56:54.040
of the back.

1457
04:56:54.880 --> 04:56:58.279
Do your spier a message.

1458
04:56:57.840 --> 04:57:02.880
In that side of your spine. It is sorry to

1459
04:57:02.959 --> 04:57:07.759
what I'm standing. It's so much lightly when you don't

1460
04:57:07.799 --> 04:57:08.000
do it.

1461
04:57:11.000 --> 04:57:12.400
To get optious.

1462
04:57:14.159 --> 04:57:25.599
H yeah, I'm not Stare's dos do most codences.

1463
04:57:26.680 --> 04:57:39.880
Let's sake that myself. M h m. I don't know that,

1464
04:57:44.319 --> 04:57:57.919
m h m hm, m m hm