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Guided Sleep Meditation for Detachment from Anxiety Overthinking_ Adrenal Fatigue_ OCD_ Depression · Abide Meditation App

• 0:05
  Speaker 1: Hello and welcome. My name is Michael Sealing, and i'd
• 0:09
  Speaker 1: like to thank you for choosing to be here now,
• 0:14
  Speaker 1: for allowing this time out for your important healing and
• 0:18
  Speaker 1: for your self care. I have created to Night's session
• 0:23
  Speaker 1: for you as a guided sleep meditation to help you
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  Speaker 1: to detach from anxiety, to release overthinking, and to gently
• 0:33
  Speaker 1: encourage and support your deeper being in mind, body, and
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  Speaker 1: spirit to recover and to rest. Whether you're experiencing the
• 0:46
  Speaker 1: depletion of anxious fatigue, the insistent pull of O C D,
• 0:53
  Speaker 1: or the heaviness of a depression, this space has been
• 0:56
  Speaker 1: made for you, and matter how you've arrived here, no
• 1:02
  Speaker 1: matter how you may currently feel, please know that all
• 1:07
  Speaker 1: parts of you are welcome within this meditation because we
• 1:13
  Speaker 1: know that anxiety in particular as a compelling way of
• 1:19
  Speaker 1: demanding our inner attentions, and often it's true that the
• 1:25
  Speaker 1: very moment we most want and need to go to
• 1:28
  Speaker 1: sleep is when the most anxious sensations and the most
• 1:33
  Speaker 1: agitating thoughts all seem to rush in from our days.
• 1:40
  Speaker 1: And so tonight, just know we won't be asking any
• 1:44
  Speaker 1: part of you to ignore any of that, and we
• 1:49
  Speaker 1: won't be working to suppress or to challenge or to
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  Speaker 1: even fight with anxiety in any way, because nothing offered
• 2:00
  Speaker 1: in this space will seek to deny what the mind
• 2:04
  Speaker 1: and body already know, which is what it truly feels
• 2:10
  Speaker 1: like to live with an adrenalized over tiredness from an
• 2:16
  Speaker 1: overworked nervous system, or even within the bodily felt somatic
• 2:23
  Speaker 1: stresses of fight or flight responses. Because these are the
• 2:29
  Speaker 1: very real experiences of lived anxiety, and they all deserve
• 2:35
  Speaker 1: to be met with something kinder for a happier return
• 2:40
  Speaker 1: into a more productive inner care. And that is what
• 2:46
  Speaker 1: this session aims to offer, with something gentler and something
• 2:50
  Speaker 1: more patient, and something I think quite profound, having been
• 2:57
  Speaker 1: already backed with much proven rescars, which is a mindfulness
• 3:03
  Speaker 1: based compassionate meditation practice delivered here as a practicing unfolding
• 3:10
  Speaker 1: acknowledgment and observation of the witnessing self. As we learn
• 3:16
  Speaker 1: together how to allow for a more neutral, quieter awareness
• 3:22
  Speaker 1: of non attaching space to gently step us away into
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  Speaker 1: the more peaceful, less reactive parts that already rest within.
• 3:37
  Speaker 1: And if there is one thing I'd like for you
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  Speaker 1: to carry along as we move throughout each moment to night,
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  Speaker 1: it is this you are not your anxiety. You are
• 3:52
  Speaker 1: not your anxiety, And everything my words will offer from
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  Speaker 1: here on out will only speak to this simple truth,
• 4:05
  Speaker 1: because beneath every worried thought, beneath every nervous sensation, beneath
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  Speaker 1: every overthinking loop, there is a part of you that
• 4:20
  Speaker 1: really does remain untouched by every cloud, unbothered by every storm,
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  Speaker 1: as quiet and as still as an open sky. And
• 4:38
  Speaker 1: its from this powerful presence, and from this perspective of
• 4:44
  Speaker 1: the more mindfully aware, detaching self, that I hope and
• 4:49
  Speaker 1: trust you will now discover with me just how calm
• 4:55
  Speaker 1: and confident your observing experiences may allow you to feel,
• 5:03
  Speaker 1: to create just enough distance between you and all passing
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  Speaker 1: sensations and thoughts of anxiety for something more peaceful and
• 5:18
  Speaker 1: more restorative to progressively arrive in between those moments and
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  Speaker 1: waves before a much more nourishing, subconscious night of easier
• 5:34
  Speaker 1: sleep simply floats all other conscious parts am so gently away.
• 5:44
  Speaker 1: So now let us begin now, whenever you are ready,
• 5:57
  Speaker 1: find your most comfortable position for this moment, remembering you
• 6:07
  Speaker 1: are always free to move about again in your body
• 6:12
  Speaker 1: any time throughout this meditation, owing it doesn't have to
• 6:19
  Speaker 1: be the most perfect place or the most perfect position
• 6:24
  Speaker 1: for your present comfort to begin, because it's enough to
• 6:32
  Speaker 1: be comfortable enough for the body to start to settle
• 6:37
  Speaker 1: down as you arrive consciously into this present time. And
• 6:51
  Speaker 1: if you've not yet done so already, just go ahead
• 6:55
  Speaker 1: and close down the open eyes, or if you'd like,
• 7:02
  Speaker 1: you might also choose to leave them open for a
• 7:06
  Speaker 1: little longer. Still, either way is perfectly fine, although most
• 7:19
  Speaker 1: people often find with the eyes closed and the eyelids resting,
• 7:25
  Speaker 1: it can be a little easier for both the mind
• 7:30
  Speaker 1: and the body to allow that more accessible inner focus
• 7:37
  Speaker 1: to now arrive as time unfolds here at its normal rate,
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  Speaker 1: and we may allow that familiar sense of a blanker
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  Speaker 1: canvas inside to be and observed just behind the resting
• 8:04
  Speaker 1: eye lids. As the minds slightly quieter, inner attentions may
• 8:15
  Speaker 1: gently scan the body a little more and allow your
• 8:22
  Speaker 1: arms and your legs to freely arrange themselves as they will,
• 8:31
  Speaker 1: beginning to note any particular tensions or any obvious tightness
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  Speaker 1: within the body, and to simply offer to those tensions
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  Speaker 1: a quieter acknowledgment of what is seen, without trying to
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  Speaker 1: change anything in particular in any way, but simply by
• 9:11
  Speaker 1: bringing an acknowledgment to how the body itself is in
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  Speaker 1: these moments, and very likely you'll be lying down or
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  Speaker 1: reclining as you listen, or simply resting upon the supporting
• 9:34
  Speaker 1: surfaces of your mattress or bed, that you may also
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  Speaker 1: now become a little more aware of consciously, and we
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  Speaker 1: allow a continuation of the bodies settling and resting energies
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  Speaker 1: to extend as they may, and we bring into the
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  Speaker 1: minds awareness a softer attention orienting to the various sensations
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  Speaker 1: and the movements of the body's breathing, just by noticing
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  Speaker 1: the body's own present breaths, allowing us without judgment, to
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  Speaker 1: tune into a simple witnessing of the gentle rise and
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  Speaker 1: fall of the breathing chest, knowing we don't have to
• 11:03
  Speaker 1: try to make anything happen, and there's no need to
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  Speaker 1: work to change or influence any current flow of any
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  Speaker 1: moving breath, and there's no need to force or reach
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  Speaker 1: for any particular outcome, since all we are doing is
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  Speaker 1: practicing a very simple allowance of the mind's awareness to
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  Speaker 1: witness and observe and accept every sensation within each and
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  Speaker 1: every breath, and becoming aware of any changes in those
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  Speaker 1: sensations as the next breath moves in and the next
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  Speaker 1: breath flows out, and we're simply allowing there to be
• 12:38
  Speaker 1: an observing practice within the mind of just watching and
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  Speaker 1: noting each of the smaller movements and the smaller sensations
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  Speaker 1: than may be felt or received with in the body
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  Speaker 1: as it breathes, and perhaps becoming aware to the present
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  Speaker 1: temperatures of the breathing body, or an awareness to the
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  Speaker 1: outside world's atmospheres upon the body, and may be noticing
• 13:36
  Speaker 1: the subtle contact of that air at the boundaries of
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  Speaker 1: the body's skin, the sensations of outside air and its
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  Speaker 1: temperatures upon the body's surfaces, upon the arms or the legs,
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  Speaker 1: or the features of the face, as a sense of
• 14:13
  Speaker 1: something outside of the body may then move in as
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  Speaker 1: the outside air travels and flows in across the nostrils
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  Speaker 1: or the lips, as the inner body inhales some of
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  Speaker 1: that outside air, and we may observe our the throat
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  Speaker 1: and the lungs and the airways inside the body gently
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  Speaker 1: warm each in a li just by warming up that
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  Speaker 1: outside slightly cooler air once it's moved inside to the
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  Speaker 1: breathing self, until we sense a note that inner slightly
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  Speaker 1: warmer air now releasing and exhaling through us, just traveling
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  Speaker 1: away as it returns to the outside atmosphere, sensing that
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  Speaker 1: warmer air as it moves through the throat and across
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  Speaker 1: the nostrils or over the parted lips, allowing each simple
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  Speaker 1: transfer of inner heat from end to out, and just
• 16:32
  Speaker 1: allowing the very natural, very normal time it takes for
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  Speaker 1: each regular and ordinary breath to flow in slightly cooler
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  Speaker 1: and to flow out slightly warmer, in a way that
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  Speaker 1: continues on beyond the controls or the efforts of the
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  Speaker 1: thinking mind, separate and apart from any urgencies of the
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  Speaker 1: more reactive being, just allowing the body itself to simply
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  Speaker 1: and naturally breathe, receiving every present sensation within each changing,
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  Speaker 1: flowing present breath, beyond any impulses towards how the mind
• 18:09
  Speaker 1: thinks things should be or ought to be. As we
• 18:21
  Speaker 1: anchor ourselves into the present, and we become aware to
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  Speaker 1: those other moments in between each flowing breath, simply noting
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  Speaker 1: those moments in time that can be observed before an
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  Speaker 1: inhalation and observed before an exhalation, becoming aware to each
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  Speaker 1: pause in between each transition, in between each breath tidal journey,
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  Speaker 1: until we're aware of that moving sensation once again, of
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  Speaker 1: each wave beginning and continuing, and all of this very natural,
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  Speaker 1: very normal tidal flow of the breath continues in and
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  Speaker 1: out within the lungs, as we note the softer rise
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  Speaker 1: and fall of the lower belly muscles below the diaphragm,
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  Speaker 1: as that part of our breathing instrument allows its room
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  Speaker 1: for each breath, for the ribs to expand and the
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  Speaker 1: ribs to contract, and we continue breathing without conscious effort,
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  Speaker 1: simply allowing the entire body to breathe gently receiving the
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  Speaker 1: flow of life, giving oxygen into the deeper parts within
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  Speaker 1: every living cell. And now, as we continue to practice
• 21:26
  Speaker 1: within these more mindful observations, we may become aware of
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  Speaker 1: the thinking mind's own movements or the mind's tendencies. Whenever
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  Speaker 1: the mind itself may seek to travel or search or
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  Speaker 1: focus elsewhere and away from these present moments, wanting to
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  Speaker 1: drift off or to wonder. When we become aware to
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  Speaker 1: the mind's own wanderings, sometimes with a sense of distraction,
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  Speaker 1: or sometimes with a sense of boredom or a certain
• 22:29
  Speaker 1: liking or a disliking or a preference for this idea
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  Speaker 1: or this sensation or this feeling or that remembering. All
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  Speaker 1: of this mental wandering of sorts and this shifting energy
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  Speaker 1: activity of the conscious mind is perfectly normal and very natural,
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  Speaker 1: since we know it's the very nature of the mind
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  Speaker 1: itself to naturally want to think and to engage, and
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  Speaker 1: to plan and to compare, and to seek out certain memories,
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  Speaker 1: to review or to rehash some certain lived experiences, or
• 23:50
  Speaker 1: to imagine or project into those future times, or even
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  Speaker 1: to anticipate something that may come to trouble us or
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  Speaker 1: disturb us there expecting some event or an interaction to
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  Speaker 1: carry us away from our otherwise calm estates. Yet we
• 24:31
  Speaker 1: know when any of this does happen, when the mind
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  Speaker 1: itself does wander away, as it will, then we can
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  Speaker 1: just allow for those moments of wandering, without self criticism
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  Speaker 1: or in a judgment, to think those parts of the
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  Speaker 1: thinking self for simply doing what the mind does, and
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  Speaker 1: to recognize that with a warmer and kinder act of
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  Speaker 1: more spacious patience for the self, simply and gently returning
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  Speaker 1: our awareness again back to the practice of observing and
• 25:45
  Speaker 1: witnessing and noting each present breath, just as we may
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  Speaker 1: help or patiently guide a younger child to very gently
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  Speaker 1: return again to a walking path with the kinder, calmor
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  Speaker 1: and less reactive parts within us, and we may choose
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  Speaker 1: to very gently steer and more lovingly guide all of
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  Speaker 1: those shifting thoughts back and back into this breathing present,
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  Speaker 1: with compassion and with self nourishment, and with a deepening
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  Speaker 1: appreciation for the mind's own ways. Knowing and remembering, we
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  Speaker 1: truly are capable of allowing the observing mind itself to
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  Speaker 1: witness a sense of expanding calmness as an inner quality,
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  Speaker 1: of deepening beingness, to hear unfold beyond the inner selves
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  Speaker 1: habitual responses, beyond those patterns, into a calmer, more neutral,
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  Speaker 1: clearer state of simple aliveness as you are, that does
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  Speaker 1: exist beyond the more phrenetic, overly energized parts of that
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  Speaker 1: apprehension or anxiety, beyond the needs for even this moment,
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  Speaker 1: within this practice to somehow meet any form of a
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  Speaker 1: correct standard or the right way, as if such a
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  Speaker 1: thing were even possible, since in truth we know you
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  Speaker 1: are already more than enough as you simply breathe, and
• 29:24
  Speaker 1: each breath reveals more of yourself in this present now,
• 29:51
  Speaker 1: as we have been quietly watching, and we've been observing
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  Speaker 1: within this mindful flow, I'll invite you to become aware
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  Speaker 1: to something else than has been happening, which is to
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  Speaker 1: note how the breathing body now feels to when we
• 30:15
  Speaker 1: first began to become observant to any of those changes there.
• 30:29
  Speaker 1: Since we know that the simple act of observing something
• 30:36
  Speaker 1: really can allow some very meaningful change and a very
• 30:42
  Speaker 1: real effect over that which is observed. Even as the
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  Speaker 1: mind's own observing awareness may witness and watch in on itself,
• 31:06
  Speaker 1: there can be a kind of positively changing progressively calming,
• 31:15
  Speaker 1: more relaxing, spaciousness as an experience taking place, as a
• 31:29
  Speaker 1: more RESTful sense of easier quiet resettling within the body,
• 31:46
  Speaker 1: even as a more RESTful ease of quiet is unfolding
• 31:53
  Speaker 1: within the mind. As the thinking self and all wandering
• 32:06
  Speaker 1: compulsions may continue to calm on down, and some of
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  Speaker 1: that growing peace of an interior calm might happen for
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  Speaker 1: us sometimes quickly, or some of this building calm might
• 32:35
  Speaker 1: happen for us a little more slowly, And yet no
• 32:44
  Speaker 1: matter what does happen, the process still remains for us
• 32:53
  Speaker 1: to simply and without judgment, without urgency, return again and
• 33:03
  Speaker 1: again to the sensations found within each arriving moment of
• 33:12
  Speaker 1: each unfolding, observable present breath. And now you are free
• 33:40
  Speaker 1: if you choose to simply let go of this mindful practice,
• 33:48
  Speaker 1: just by letting go of the conscious minds observations of
• 33:54
  Speaker 1: each breath, maybe in the way a relaxing hand might
• 34:05
  Speaker 1: simply unclasp in the fingers to let go now of
• 34:12
  Speaker 1: so many falling grains of sands. As the less conscious
• 34:23
  Speaker 1: physical body continues to breathe away, and the less conscious,
• 34:31
  Speaker 1: deepening awareness of the subconscious mind naturally allows its expansions
• 34:42
  Speaker 1: within all slower and deeper breaths, which may all begin
• 34:53
  Speaker 1: to allow for more and more of the body's own healthier, relaxing,
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  Speaker 1: improving digestions, and allow for more and more of the
• 35:13
  Speaker 1: body's slower pulse rates to settle and soothe on down,
• 35:27
  Speaker 1: and for the bodies lower blood pressures to calm as
• 35:34
  Speaker 1: they ease, and for a deepening sense of the heart
• 35:43
  Speaker 1: itself and the heart's muscles to continue beating and pumping
• 35:51
  Speaker 1: away with a more regulated, more RESTful rate and rhythm,
• 36:08
  Speaker 1: as the body's own court temperatures now better than just
• 36:18
  Speaker 1: when the bodies, inner nerves, and nervous systems do ease
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  Speaker 1: on down, and the mind itself begins to loosen and
• 36:37
  Speaker 1: relax in its own grips by moving away from those
• 36:51
  Speaker 1: older tensor or tighter once agitating or loop states, and
• 37:06
  Speaker 1: by moving subconsciously from those particular moments from all past stress,
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  Speaker 1: and no longer trying to grasp or hold on to
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  Speaker 1: or to brace inside for some imagined future queue or
• 37:40
  Speaker 1: stimulus or some kind of unknown or unknowable or unsolvable
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  Speaker 1: decision or deliberation or outcome, as the mind better relaxes
• 38:05
  Speaker 1: away from that, and to now simply detach and release
• 38:21
  Speaker 1: from all of that older activity, because really we know
• 38:34
  Speaker 1: there is no further action required from those parts in
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  Speaker 1: this here and now before sleep, because there is nothing
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  Speaker 1: left for those nervous thoughts and those nervous and it
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  Speaker 1: jeees to try to do. When the relaxing body and
• 39:09
  Speaker 1: the relaxing mind have already met those goals, that much
• 39:19
  Speaker 1: more satisfying and interior change into that deeper and deeper
• 39:29
  Speaker 1: inner quiet of all felt an allowable breathing calm as
• 39:52
  Speaker 1: more and more of those sensory signals of growing safety
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  Speaker 1: are all going with you within that building sense of
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  Speaker 1: something that was once held or stuck or even trapped
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  Speaker 1: within the body's cells, now releasing to be sent free
• 40:40
  Speaker 1: as the body releases itself into its calm, and all
• 40:50
  Speaker 1: thoughts discover their rest, and the nervous system within all
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  Speaker 1: of its own healthier channels our wines on down as
• 41:11
  Speaker 1: it allows more and more for its relief. And there
• 41:26
  Speaker 1: really is that deeper part of you now that already
• 41:32
  Speaker 1: knows just how to send more and more of actual
• 41:38
  Speaker 1: and real knightly rest down and down to all parts
• 41:46
  Speaker 1: of your own biology and your nerves and neurology that
• 41:57
  Speaker 1: truly needed, simply by allowing all unfolding qualities of a
• 42:13
  Speaker 1: sensory calm to spread now into the relaxing toes and
• 42:25
  Speaker 1: through the relaxing feet, through those arches to the heels,
• 42:40
  Speaker 1: and to calm the relaxing half muscles and the relaxing shins,
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  Speaker 1: and to open throughout the supple knees, and to travel
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  Speaker 1: up through the relaxing thighs and through the relaxing hips,
• 43:21
  Speaker 1: flowing into the relaxing stomach muscles and the stomach organs
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  Speaker 1: as they let it go, and up and up between
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  Speaker 1: each rib to the openness of the breathing chest with
• 43:52
  Speaker 1: an even easier breadth and a depth for more spacious breathing,
• 44:05
  Speaker 1: as the fingers all relax and both hands release, and
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  Speaker 1: the wrists and the forearms are letting go, the elbows
• 44:30
  Speaker 1: unlocking and releasing, as the muscles and fibers of the
• 44:42
  Speaker 1: upper arms loosen out, and the shoulders open and the
• 44:55
  Speaker 1: shoulder blades drop, and the upper muscles of the bag
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  Speaker 1: extend to their fuller natural lengths, unlocking and letting go
• 45:21
  Speaker 1: of all dissolving, detaching tensions, and letting go of all
• 45:32
  Speaker 1: stuck energies, perhaps even sending some subtle yet deeply comforting
• 45:49
  Speaker 1: tingles of returning warmth all along the spine up and down,
• 46:10
  Speaker 1: since every breath now is beginning to float a deeper
• 46:16
  Speaker 1: and deeper awareness within the relaxing body of an even
• 46:25
  Speaker 1: more revitalizing and replenishing calm, up and up throughout the neck,
• 46:41
  Speaker 1: through the open spaces of the relaxing throat, as relaxation's
• 46:52
  Speaker 1: essence travels along the jaw and within the mouth, and
• 47:03
  Speaker 1: it relaxes the tongue muscles as it softens out all
• 47:13
  Speaker 1: facial muscles, relaxing and easing all of the smaller muscles
• 47:26
  Speaker 1: around and behind the resting eyes and the relaxing forehead,
• 47:44
  Speaker 1: until there's a releasing, bleezing warmth of even more soothing
• 47:51
  Speaker 1: ease felt across the entire scalp and within all of
• 48:02
  Speaker 1: those deeper nerves within the entirely resting head, releasing and
• 48:20
  Speaker 1: relaxing all parts of you now from the very tips
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  Speaker 1: of your toes up to your crown, and even deeper
• 48:35
  Speaker 1: and deeper beyond that, by sending vital nourishments as a
• 48:47
  Speaker 1: healing renewal down into every one of the body's internal
• 48:55
  Speaker 1: organs and within the adrenal glands as they reset and
• 49:09
  Speaker 1: replenish and they rest as a beautiful, satisfying stillness of
• 49:27
  Speaker 1: purely recharging growing rest here arrives into your deeply relaxing
• 49:37
  Speaker 1: somatic senses of that total peace and a returning healthy
• 49:47
  Speaker 1: vitality as every deeper breath now allows for more and
• 50:00
  Speaker 1: more of your entirely resting being to better unwind and
• 50:08
  Speaker 1: release away and even reverse all nervous energies, to completely
• 50:21
  Speaker 1: dissipate and detach from all past concerns and all future troubles,
• 50:41
  Speaker 1: just like quietly watching so many autumn leaves falling upon
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  Speaker 1: the clearest stream, only to see them so softly land
• 50:57
  Speaker 1: upon the cleansing waters of a bubbling brook, as the
• 51:07
  Speaker 1: deeper waters and the currents float everything away, and you
• 51:20
  Speaker 1: simply remain so safely seated and observing from the shore,
• 51:33
  Speaker 1: silently watching as those falling leaves float and drift out
• 51:40
  Speaker 1: and out until you see they completely disappear. Understanding this
• 51:58
  Speaker 1: quieter you, and this calmer you always remains because you
• 52:13
  Speaker 1: know and you remember unconsciously you no longer have to
• 52:22
  Speaker 1: follow along with every arriving impulse, and you no longer
• 52:34
  Speaker 1: have to give way to every arriving thought, because more
• 52:45
  Speaker 1: and more you are becoming aware of that much calmer
• 52:52
  Speaker 1: and that much kinder sense of self compassion, always allowing
• 53:03
  Speaker 1: your body's natural energies and all natural reactions and normal
• 53:12
  Speaker 1: responses to resettle, to freely enjoy the more relieving inner
• 53:23
  Speaker 1: spaciousness to now be felt and found in between each
• 53:33
  Speaker 1: passing thought and within every flowing breath, as every breath
• 53:51
  Speaker 1: now only relaxes you that much deeper and more and
• 54:02
  Speaker 1: more of the soothing frequencies and the naturally RESTful healing
• 54:10
  Speaker 1: cycles of your own calmest sleep. Now begin to restore
• 54:20
  Speaker 1: and recharge your positive recoveries, knowing that when your eyes
• 54:32
  Speaker 1: again in to morrow's moments and within to Morrow's times,
• 54:40
  Speaker 1: you'll only look forwards to feeling that much more relaxed
• 54:46
  Speaker 1: inside of yourself, because you are so much more rested
• 54:56
  Speaker 1: when you sleep, and you'll simply see yourself going about
• 55:06
  Speaker 1: a more positive day with a much more moderate and measured,
• 55:14
  Speaker 1: calmer mood and your easier demeanor, feeling deeply nourished and
• 55:26
  Speaker 1: truly satisfied in your own growing capabilities to positively expand
• 55:38
  Speaker 1: and build upon your healthier and more relaxing states of
• 55:46
  Speaker 1: all inner peace. And now, as you continue to deeply
• 56:00
  Speaker 1: relax and your rest, the background sounds of this sleep
• 56:09
  Speaker 1: meditation will continue playing on as my voice will fade away,
• 56:20
  Speaker 1: and every note now, every resonance, and every soothing frequency
• 56:30
  Speaker 1: will only continue to help you to find your ease
• 56:39
  Speaker 1: as you enter into that deeply rest for and safest
• 56:44
  Speaker 1: space of your slumbers, deeper healing, floating deeper and deeper
• 56:57
  Speaker 1: away into every blissful length of your deep, deep restorative
• 57:08
  Speaker 1: recharging rest of all deepest slave, may you be blessed
• 57:25
  Speaker 1: in all ways, as I wish you a calmest good night,
• 57:37
  Speaker 1: good night.
• 58:14
  Speaker 2: And and.
• 59:39
  Speaker 3: And untying an.
• 1:05:01
  Speaker 2: Using a nums m
• 1:10:25
  Speaker 1: N e