Latest / Let me bore you to sleep (Jason Newland) / I’m Retired | LMBYTS #1428 | Jason Newland | 4th September 2025

Transcript

I’m Retired | LMBYTS #1428 | Jason Newland | 4th September 2025 · Let me bore you to sleep (Jason Newland)

• 0:04
  Speaker 1: Hello, and welcome to let me buoy to sleep. My
• 0:11
  name is my name, and name and nime and him
• 0:15
  is Jesson Newland. Yeah, I hope you will. Just thought
• 0:26
  I would do it. It's time for bed. I mean,
• 0:34
  it's like eight minutes past ten pm in the evening,
• 0:43
  so please only listen when you can safely close your eyes. Vinni, Viddy,
• 0:53
  what you staring at? I know what it is because
• 0:56
  I'm now at the desk rather than sitting down. It's
• 1:01
  easier to talk when I'm in a chair than when
• 1:04
  I'm kind of laying back. We're not laying back, but reclining.
• 1:09
  It's a little bit more easier on my throat or
• 1:14
  on my neck because I'm not kind of leaning forward.
• 1:19
  If that makes any kind of sense. It did to
• 1:24
  me when I said it, and then after I said it,
• 1:27
  I wasn't so sure. Oh so, I'm still working on
• 1:39
  getting stuff organized in my flat. The progression I've made
• 1:46
  today is it's Thursday, the fourth of September two thy
• 1:57
  twenty five. So what did I do right? I've moved
• 2:06
  the bookcases into the storage room and I've filled them
• 2:15
  with my supplies for the future. So I've got washing
• 2:21
  up liquid, soap, deodorant, and washing clo you know, laundry tablets,
• 2:33
  Pooh bags for Vinny face wipes, bum wipes. Well, I'm
• 2:45
  trying to think what else mm hmm, toothpaste, mouth wash.
• 2:55
  I think that's most of the stuff. So I've been
• 3:00
  kind of trying to stock up for or at least
• 3:05
  the winter, because it's that's what I used to do
• 3:11
  years ago. I'm talking you know, six seven years ago.
• 3:18
  Maybe six years ago, maybe seven years I don't know,
• 3:21
  but i was proper organized for a little while, and
• 3:31
  I'm trying to get back to that a little bit
• 3:33
  because I don't know. I just I just want to
• 3:38
  know that whatever happens, I've got enough toilet role enough,
• 3:43
  you know, basic stuff. I mean, I can't eat any
• 3:46
  of this stuff. But I've also got enough tea bags
• 3:51
  hopefully to last me till Christmas as well. But then
• 3:56
  I only have like four, one, two, three, four cups
• 4:01
  of tea a day, So each box has got at
• 4:08
  t bags and so that's what's that twenty days. I've
• 4:13
  got five boxes in a pack, so twenty times by
• 4:21
  five that's one hundred days. And I've got three packs
• 4:28
  or four and three packs, so I got three hundred days. Wow,
• 4:36
  that's nearly a year in it. BlimE me. I just
• 4:43
  have to drink more tea. I guess Viny's over there
• 4:47
  doing his thing. I well, thanks, Vinn. He's looking, he's searching.
• 5:02
  I don't know what he's searching for. He's searching for something. So, yeah,
• 5:07
  what I've done is now moved the two desks or
• 5:12
  the tables to the left side of the room because
• 5:18
  I've now got my TV on the wall and my
• 5:25
  sofa is the other side of the wall or the
• 5:28
  other side of the room. Brother or done possibly looking
• 5:34
  to get rid of that, replace it just with a
• 5:37
  chair and then but that's a future thing. So I've
• 5:49
  now got one table against the wall the opposite wall,
• 5:54
  and one table so it's facing the wall, the other
• 5:57
  one's facing the TV. There's like a gap where the
• 6:02
  chair is so I can just kind of move around
• 6:04
  between each table. I had a similar design a few
• 6:12
  years back, which was the other side of the room.
• 6:17
  See me saying that side of the room and to
• 6:19
  the left of the room and the other side of
• 6:21
  the room doesn't really mean much, does it if you
• 6:24
  don't know what the room looks like. But personally I
• 6:32
  would say it's definitely opened up the room. How many
• 6:37
  more times I can say the word room, room, womb.
• 6:46
  But I'm not finished yet, so i still got a
• 6:49
  lot more to do, and as far as the tidying
• 6:56
  up goes. So I've got still got some stuff in
• 7:03
  here which I can move, I'll be able to move out.
• 7:09
  And then yeah, there's a few little bits. Got a
• 7:17
  lot of wires, a lot of wires. I would like
• 7:20
  to get that sorted. Not big fan of wires like
• 7:25
  straggling around, very messy, So I might look at try
• 7:30
  and get that little bit to get it taped up
• 7:33
  or something I don't know. And then yeah, what I've
• 7:47
  also done is I've got with it my website. I
• 7:55
  just don't need a website, however we're that might sound.
• 8:00
  I just don't need a website just if no. I mean,
• 8:03
  it's handy in some ways something that I prefer to
• 8:06
  use it than the podcasts, but most people use the
• 8:09
  podcast to listen rather than on the website, so it's
• 8:18
  helped me to keep my expenses down. So I've got
• 8:24
  rid of that. Looking at other things changes, I'm going
• 8:33
  to pretty much come to the decision that I'm going
• 8:40
  to retire from making all podcasts except this one. Then
• 8:52
  let me Boys Sleep. And I've had a good little
• 9:03
  run nineteen years. But I think I'd like to focus
• 9:11
  on this, you know, try and do a regular daily
• 9:17
  let me boy to sleep. Perhaps, if I'm lucky, you know,
• 9:28
  in the coming future, perhaps I'd be able to actually
• 9:34
  do some things which would be worth talking about. Have
• 9:40
  something mildly interesting. I mean, I understand it's a boring podcast,
• 9:50
  but or it's interesting to me might not be interesting
• 9:57
  to you. So I might be talking about what a
• 10:01
  great time I had searching, you know, going through the
• 10:08
  field searching for worms, and you might find it completely
• 10:14
  tedious to listen to it and fall asleep. Now, I
• 10:23
  don't know, It's all it depends, doesn't it. And then
• 10:29
  I saw this Facebook page for It's a chronic pain condition,
• 10:36
  and there was someone was talking about why does he
• 10:42
  have to find the noisiest thing to crunch on when
• 10:45
  I'm doing a recording. It literally is the noisiest possible thing,
• 10:51
  Like god, deare idea ub hmm. I forget what I
• 11:07
  was saying now, Yeah, be it nice to be able
• 11:09
  to go and do things?
• 11:12
  Speaker 2: Oh?
• 11:12
  Speaker 1: Yeah, I was. I was on Facebook, and I saw
• 11:14
  this chronic pain Facebook group just me. It makes me
• 11:20
  feel a bit nostalgic because, by the way, if you
• 11:24
  think I'm mumbling just what, I've got my fingers in
• 11:27
  my mouth. I should stop that, really shouldn't. I don't know.
• 11:30
  You tell me you can hear me?
• 11:32
  Speaker 2: Now?
• 11:32
  Speaker 1: Can you understand me when I'm like this awful? Or
• 11:41
  is this better? Oh? All this? So what I do?
• 11:48
  I say? I do the same sentence. I say, it's Thursday,
• 11:55
  the fourth of September. So first of all, see if
• 12:00
  there is any difference of four for for foo. Now
• 12:08
  I'll do it without my things of my mouth. Boooooo.
• 12:16
  I was about clear of about, isn't it? So? What
• 12:23
  was the meaning? Why did I do that? I don't know.
• 12:28
  I really don't know. But I felt nostalgic because the
• 12:37
  only thing I was interested in twenty years ago was
• 12:46
  helping people with chronic pain. The only thing I mean,
• 12:56
  not literally, okay, not the only thing, but I mean
• 13:01
  one of the only things, the only thing as far
• 13:05
  as wanting to do it. No, okay, maybe not the
• 13:11
  only thing for that either, yeah, Like as far as
• 13:21
  not career wise, because never going to be a career
• 13:24
  was it. This is just a it's a lifestyle, I suppose,
• 13:28
  rather than a career. But that's the thing that I
• 13:35
  was most interested in. So basically what I wanted to
• 13:40
  do is help people to relieve their suffering. That was it.
• 13:54
  But then as I kind of went along, I got
• 14:02
  to realize, well, I was told, it was explained to
• 14:07
  me in quite a few different versions, that there's lots
• 14:15
  of types of that. You know, it's an all physical
• 14:24
  and there's lots of things that actually finny, oh so noisy.
• 14:36
  This is another reason, like if I ever tried to
• 14:38
  do like a really quiet hypnosis session, guaranteed he pulls
• 14:43
  out the big guns, it'd be sitting there like chipping
• 14:50
  away at some marble or something. It's like the one
• 14:58
  time he decides to make himself a st at you
• 15:02
  why now? Why so? Yeah, hmm. The things that I
• 15:12
  realized quite early on in my journey of attempting to
• 15:22
  help people that were struggling with chronic pain issues. The
• 15:31
  first thing I realized noticed experienced and with feedback as well,
• 15:39
  was that one of the biggest reducers of chronic pain
• 15:47
  is relaxing. But I also know I realized quite early
• 15:59
  on that you can't force yourself to relax. You can
• 16:05
  do relaxation techniques and exercises, of course, but as far
• 16:11
  as like forcing yourself, like you can't force yourself to
• 16:18
  fall in love, or to be hungry, or to like
• 16:21
  a food you don't like. You can't force it has
• 16:27
  to kind of happen naturally. You can. You can lubricate
• 16:32
  the wheels, though, can't you when it comes to relaxation.
• 16:39
  So if you find something maybe like this that's relaxing,
• 16:48
  then that in itself helps to reduce or can help
• 16:55
  to reduce chronic pain. The thing is I called this
• 17:02
  let me boy you to sleep, and I can't. I
• 17:13
  wish I'd included chronic pain in a title because the
• 17:19
  whole process, because that's another thing. As soon as I
• 17:21
  started doing live sessions with people and group sessions and
• 17:31
  pain relief hypnosis sessions one on one, that's the two
• 17:36
  things I noticed. Is one is sometimes it was just relaxing.
• 17:46
  By allowing themselves to relax, it would reduce the physical
• 17:56
  discomfort by quite a bit. And if you want to
• 18:00
  increase it, tighten up, tense up, you know, it's kind
• 18:04
  of that's the opposite way to do it. And It's
• 18:08
  natural for someone that's going through that to tense up
• 18:11
  because it's getting to them, isn't it. So by doing
• 18:19
  the complete opposite, or allowing the opposite to occur, which
• 18:24
  is relaxation, it then allows the opposite physical sensations to arise.
• 18:39
  As Nie continues to chip away and that massive piece
• 18:46
  of marble, and I'm wondering, what's it going to be
• 18:49
  this week. Last week it was just a big bit
• 18:59
  of marbled. It'd be chipped into properness. But the week
• 19:07
  before that it was it was like a little boat
• 19:14
  made of wood. Funny enough. I don't know how you
• 19:16
  managed that. The alchemist, the Jack Russell alchemist, I can
• 19:24
  tell marble, tell turn marble into balsal wood. Yeah, I
• 19:32
  don't know. And then another thing that people were telling
• 19:38
  me is oh, but they might not have said ooh,
• 19:42
  but it's like one thing we noticed is we're sleeping better, easier.
• 19:55
  And when I was doing the I'm this, I saw
• 20:00
  man who used to visit him in his house in
• 20:02
  two thousand and six in the summer, and he had arthritis,
• 20:07
  like really bad arthritis in his legs and stuff. And
• 20:16
  the one thing he said is other than the fact
• 20:19
  that he felt so much better gradually over the weeks,
• 20:25
  but he also is sleeping more. He was sleeping more comfortable,
• 20:29
  so instead of his legs jittering and jumping about, which
• 20:33
  they did, they just calmed down, relaxed, and he could
• 20:43
  have some good sleep. So it got me thinking like, Okay,
• 20:55
  what benefits can be got from helping people to relax
• 21:05
  deeply and to fall asleep. And as I moved forward
• 21:16
  with the relaxation sessions online again, I started off doing
• 21:23
  chronic pain relief, relaxation, and sleep sessions. That's the three
• 21:32
  things I focused on, even though I'd started off I
• 21:36
  only wanted to do chronic pain relief. And then as
• 21:44
  that progressed, the most popular recordings, or the least popular recordings,
• 21:50
  were the chronic pain relief ones. Not that they were unpopular,
• 21:56
  they just weren't as well received as the relaxation and
• 22:03
  the sleep And then it turned out that the sleep
• 22:08
  recordings were the most popular of anything I did, And
• 22:17
  for a while that was a little bit frustrating for
• 22:20
  me because that wasn't what I wanted to focus on.
• 22:23
  I wanted to be mister pain relief. That's what I
• 22:27
  wanted to do. I wanted to change the world. Maybe
• 22:38
  I was very young, naive. Back then I was only
• 22:42
  forty six, and now I was thirty five, thirty five,
• 22:52
  still not that young, aver a thirty five years old.
• 22:56
  I was so full of ambition. Oh, just got to
• 23:01
  get out there, got to get just got to be heard,
• 23:03
  gotta be just need people to know that I exist.
• 23:06
  And then everyone's going to want to listen. Who maybe
• 23:13
  maybe a tiny few people would. And every now and
• 23:20
  then I'd try and go back to the pain relief
• 23:23
  and people still wanted to listen to the sleep stuff.
• 23:35
  So it's kind of like, Okay, well, perhaps I should
• 23:37
  just do what what first, I'll do what people like.
• 23:44
  That kind of makes sense really, And then I started
• 23:51
  doing the these to let Me Boy to Sleep twenty eighteen,
• 23:57
  seven years ago, nearly eight years ago. Well, how was
• 24:05
  it February or March two thousand and eighteen? And I'm
• 24:17
  constantly doing this. I can't remember two thousand by the way,
• 24:27
  all my podcast is still on my spreaker whisper one
• 24:40
  one one one one one one one one one one
• 24:46
  one one, Okay, so I'm just trying to find the
• 24:55
  right I can't find it. One one to fifty. Where's
• 25:02
  Wonder fifty fifty? One to one hundred? One to fifty? Wow,
• 25:12
  one I won to one fifty. That's not what I want.
• 25:16
  I want one to fifty. Where's wonder fifty? I'm looking
• 25:21
  at the scrangers in case you wonder what I'm talking about.
• 25:24
  One to fifty doesn't seem to be on here. Oh
• 25:33
  there is one to fifty total statistics for this one right.
• 25:45
  Five downloads in the last year from that podcast is
• 25:50
  because it's just specifically just for those those fifty recordings.
• 25:56
  That's another reason I kind of I'm not going to
• 26:02
  bother the website because I did all these podcasts and
• 26:06
  into like playlists and stuff, but not really getting to
• 26:10
  listen at all. Twenty seventh of March twoenty eighteen was
• 26:15
  the very first let me boy to sleep. And I
• 26:21
  did one, two, three, four in a row. Then I
• 26:25
  did one, two, three, four, another four in a row.
• 26:30
  Then I did one, two, three, four, five, six, seven
• 26:34
  in a row. Then I did one two in a row,
• 26:38
  then I did one, then I did Okay, that got boring.
• 26:45
  Six Wow. I did a six of me and then
• 26:49
  nothing to the twenty six of me. I wonder what
• 26:52
  happened on that year, no idea. So I did the
• 27:04
  Let Me Boy to Sleep started that twenty seventh March
• 27:08
  two thousand and eighteen. And yeah, it's become the most
• 27:21
  popular thing that I've ever done as far as like
• 27:26
  individual recordings, and and I'm now at number I couldn't
• 27:36
  even tell you one thousand, four hundred and yesterday's recording
• 27:42
  was one thousand, four hundred and twenty seven. So yeah,
• 27:47
  I've got a few done, quite a few in it. Well, yeah,
• 27:57
  so I'm going to just continue with this that let
• 28:04
  Me Buoy to Sleep, and that's really the only podcast
• 28:09
  I'm going to be focusing on from now on. But
• 28:17
  at the same time, I don't quite know how I
• 28:21
  can get it across that. Maybe people can find this useful.
• 28:28
  People that have got chronic pain, people that have got
• 28:35
  anxiety and stuff like that could find these podcasts useful
• 28:40
  because it's relaxing and it's peaceful. And you know what
• 28:50
  I've noticed, do you never ever get you know, certain
• 28:57
  phrases are starting to be used more and more, like
• 29:00
  in interviews on TV and on the internet and whatnot.
• 29:07
  Is the new one? It's not a new one. It's
• 29:11
  not a new thing. But for some reason, I'm hearing
• 29:14
  people say it more often now whatnot. It's kind of
• 29:20
  this similar to saying so on and so forth, blah
• 29:24
  blah blah blah, make us make a long story short whatnot.
• 29:33
  So it's kind of just it shortens the conversation or
• 29:36
  shortens the story. So, yeah, I was going to got
• 29:40
  some shopping. I've got some toilet paper and some tampons
• 29:44
  and some you know, and whatnot. So you're not going
• 29:47
  through the whole list of things that you've got. You've
• 29:51
  just gone through the things that maybe you shouldn't have
• 29:53
  gone through. I don't know. It depends who you're talking to,
• 30:00
  depends upon who you're tour walking to. I don't know
• 30:09
  what Vinnie is expecting to happen. He just sits there
• 30:14
  staring at his bumb generally, honestly, he's just staring at
• 30:25
  his bumb like it's I don't know, it's like some
• 30:32
  kind of secret doorway to Narnia or something, a little
• 30:40
  cupboard full of tiny coats, smelly coats, so god, they'd
• 30:50
  all be looked like they just people have been walking
• 30:54
  for a really muddy forest. Yeah, it wouldn't be like Nannia.
• 31:03
  With all the snow you just get through. It's been
• 31:05
  muddy everywhere. It just be like a big swamp. Okay,
• 31:10
  let's move on. Whore you staring at? Who's staring at hey?
• 31:22
  I think he's a bit thrown off because I'm not
• 31:27
  sure if he's ever seen me sit here before. He
• 31:30
  probably has, because I've had him for quite a while now.
• 31:34
  But to sit over here and do this recording and
• 31:37
  to be talking, but not to be talking to him,
• 31:42
  but I am talking to you, and I yeah, I am.
• 31:46
  He's kind of got me used to me sitting on
• 31:49
  the chair doing it on the sofa because then he
• 31:52
  can sort of cut up to me a bit. You'd
• 31:59
  be thrown off, aren't you. I think this is more
• 32:04
  comfortable doing it here, you you know, you think that
• 32:07
  sofa would be more comfortable. But it's not. Not not
• 32:11
  doing this stuff because first of all, I can't use
• 32:14
  the laptop. I can't use you know, stuff like that
• 32:18
  when I'm well, I can't because it's on my lap.
• 32:22
  These wellhaps nice, what a lovely sneeze. I thought it
• 32:32
  might be exciting and it was. It's strange. What's Lloyd's
• 32:39
  banking up to? Lloyd's Bank Okay, I don't think there'd
• 32:53
  be any banks at all in the future. That was
• 32:58
  a nice bright thing to say, wasn't it. You know,
• 33:02
  in my town where I live, the bank that i'm
• 33:07
  with is this big, old listed building. It's huge, Honestly,
• 33:19
  it's just massive, and they don't get many customers because
• 33:25
  how many people go into a bank and anymore. You know,
• 33:29
  most things just done online, isn't it, and don't really well,
• 33:34
  I'm just talking generally. I haven't needed to go into
• 33:38
  a bank to put a check in or to draw
• 33:43
  money out for a long time, or to pay bills.
• 33:51
  It's something I used to do in the past, go
• 33:54
  in there to pay my bills, electric bill, gas bill,
• 34:00
  war to bill, I'd go into the I'd go in
• 34:03
  there to pay that. I don't need to do that anymore.
• 34:07
  It's just automatic direct debit now, TV license, that's all
• 34:16
  done automatically. I don't even know if the bank's still there.
• 34:29
  I suppose it is. Yeah, I'm pretty sure it still is.
• 34:40
  I know it's got some hard steps because I fell
• 34:43
  over them once I felt up them. I was running
• 34:49
  to get my check from when I was a counselor,
• 34:51
  and I think it was like a thousand pounds and
• 34:54
  it was my month's check and I needed it cashed
• 34:59
  before Christmas. So I think Christmas was on the Wednesday
• 35:05
  or Thursday the next week, and I was This was
• 35:11
  the Friday afternoon, ten minutes before the bank closed. So
• 35:22
  I'm running and I'm only ran the corner, but I'm
• 35:26
  waiting for ages. I'm in the office at Mind, and
• 35:31
  I get on really well with a man that was
• 35:34
  that did the checks, so I'm just chatting to him,
• 35:39
  and there's quite a lot to do. So mine took
• 35:47
  a while, and I was getting more and more closer
• 35:53
  to the time than the end. He printed off and
• 35:55
  I ran. I ran, and I ran and I ran,
• 36:02
  and literally it was a ten minute walk, possibly less
• 36:08
  than a ten minute walk, possibly maybe a six minute walk,
• 36:11
  seven minute walk. But there's no guaranteed that the doors
• 36:15
  stay open right to the end, because they might just
• 36:18
  start not lett anyone in after a certain point. That's
• 36:23
  why I ran. So I'm going down the alleyway towards
• 36:27
  the town, a turn left. I'm not sure if I'm
• 36:35
  able to cross. Well. I did cross the road, obviously,
• 36:37
  because otherwise I wouldn't I've got there. I'd still be
• 36:42
  standing there without And this is a long time ago.
• 36:48
  This is two thousand and eleven, Yeah, two thousand or
• 37:00
  was it twenty twelve, No, it's two thy and eleven,
• 37:06
  because by twenty and twelve, yeah, December twenty twelve, I
• 37:16
  think I started doing the working in the insurance company
• 37:27
  and having a Monday off every week to be to
• 37:29
  continue counseling. So yeah, and I did that till the
• 37:38
  following year, I think April two th oh, I can't
• 37:48
  remember both dates, but so anyway, I ran. I think
• 37:55
  it was two thousand and eleven, and I suppose no,
• 38:01
  twenty twelve, No, twoy eleven. Does it really matter? Not really,
• 38:09
  So twoy eleven and I'll get the check. And I'm
• 38:13
  running and it's cold, a little bit slippery. It's December,
• 38:23
  and my body's not really been It wasn't really built
• 38:26
  for running, especially not the last twenty or thirty years.
• 38:35
  I think, you know, in a sense of if I
• 38:39
  have a running accident, I've only got myself to blame.
• 38:46
  That seems to be the attitude of the medical experts.
• 38:50
  So why are you trying to run? Have you not
• 38:52
  seen yourself? Do you not own a mirror or some scales,
• 38:57
  it's like a bit rude, a little bit rude. And anyway,
• 39:05
  so I'm running and there's two crossings, one crossing well
• 39:11
  then then the next one. But the next one is
• 39:16
  crossing the main high road. And as a crossover there,
• 39:22
  I think there's traffic lights, I think on both sides
• 39:28
  and both roads. And then I crossover there's a new
• 39:34
  news agent's nude newd agents news agents on the left,
• 39:39
  and then there was a subway SAMD Witch place on
• 39:44
  the left, and then I think there's some chicken shop
• 39:48
  on the left, and then the next thing on the
• 39:53
  left is the bank or was the bank? I mean
• 39:59
  those shops not be there either. Some I'm running. I'm
• 40:05
  not running hard. I've never run hard. Maybe maybe when
• 40:14
  I was a kid, but not for a long time.
• 40:18
  And I want to get in there before they stand
• 40:24
  inside the door stopping anyone else from coming in and
• 40:29
  just letting people out, because I know they start doing it,
• 40:32
  you know, closer to closing time, because I suppose they've
• 40:38
  got places to be, haven't they. Yeah, I guess people
• 40:45
  that work in a bank, they've got home lives and stuff.
• 40:49
  They don't just go to sleep beyond the counter. Today,
• 40:52
  I guess, or you keep together bunk bed in the
• 41:00
  back room. I don't know. Playing Conquers, you know, in
• 41:11
  Concuer season, which would be soon actually usually about October time,
• 41:17
  I think September October when the concers fall off the tree.
• 41:21
  And I never liked Concuers though. I think it's banned
• 41:28
  in schools now because it's dangerous. They think it's dangerous. Well,
• 41:32
  it is dangerous. That's why I didn't like it, because
• 41:35
  they stand up with sore fingers and I did not
• 41:39
  appreciate that. Yeah, I'm glad they're banned, But unfortunately the
• 41:51
  news of them conquers being banned does not reach the
• 41:54
  trees themselves because they're still producing them. Oh yes, I
• 42:05
  get to the bank, turn left, about to run up
• 42:09
  the stairs, and I slip my trip really on the
• 42:17
  stairs on the concrete steps, and it's like one, two, three, four,
• 42:21
  five six. There's three steps, then you know, like a
• 42:27
  one big step that's flat, and then there's another three.
• 42:30
  I think, so I trip over on the first three
• 42:34
  steps and I smashed my foot. I think it was
• 42:41
  my right foot became it's quite a while ago, so
• 42:45
  I break something in my right foot. I don't quite know.
• 42:48
  It's just it's a basic it's broken foot, and.
• 42:54
  Speaker 3: Oh man, I was just like, I didn't know what
• 43:02
  to do because it hurts so much, but.
• 43:07
  Speaker 1: I needed to get into that bank, so I just
• 43:13
  sort of made my way in thankfully. I mean, I
• 43:19
  don't know. They might I might have been able to
• 43:23
  soothe them with something I've been out. I don't know.
• 43:26
  I mean it was my fault on one running They
• 43:32
  put the steps there, but I knew there was steps there.
• 43:37
  Running around in freezing cold temperature is probably not a
• 43:41
  good idea. But anyway, they let me in or someone
• 43:47
  opened the door. I don't know if the door was locked,
• 43:49
  but she opened the door for me. I think she
• 43:53
  might have even asked to you're okay once she stopped laughing,
• 43:59
  and I managed to put my check in. It's like
• 44:05
  one thousand and four pounds or something, which was so
• 44:09
  needed because otherwise I was going to have Christmas with
• 44:13
  no money. I needed to buy Christmas presents and stuff
• 44:18
  like that. Ah, so it was lovely. I managed to
• 44:22
  do that, and it all kind of worked out okay,
• 44:26
  except I had a broken foot, and I remember going
• 44:31
  to the I got to the walk ironic name the
• 44:39
  Walking Center, which is probably about a mile I don't know.
• 44:47
  It's on the same ground as Gospibal, but it's a
• 44:50
  long walk to the hospital. So I get bus there.
• 44:56
  Do I get a bus or did I walk? I
• 45:00
  might have walked, but I might got a bus. I
• 45:05
  don't remember. My memory is not great as it for
• 45:10
  this story. I either got a bus or I walked.
• 45:15
  One of them and I go into the walking center
• 45:25
  and they said, what what do you want? What do
• 45:28
  you want? I said, I've hurt my foot. Okay. Really
• 45:36
  didn't seem that interested. Maybe it's because it was because
• 45:40
  this is on a Monday. I waited the weekend, thinking oh,
• 45:46
  we would wear it off, but it didn't. So I
• 45:48
  went in on the Monday to the hospital. Well that
• 45:53
  might be in a Saturday. I might have did it
• 45:54
  the next day because it was very painful. And they
• 46:00
  said what is it. I said, well, I just hurt
• 46:06
  my foot. They said they said yeah, So I said, okay,
• 46:14
  well you know just what I've come here. They said,
• 46:18
  what do you want us to do about it? I'm
• 46:22
  not sure if I was i'd walked. I thought I
• 46:24
  might have walked into the the canteen by accident, and
• 46:28
  it's just the canteen stuff. Wondering why I was talking
• 46:32
  about my foot, you know, why? Why is it just
• 46:36
  not ordering food? So I don't know. And then they said, well,
• 46:42
  let's have a look at your foot. So he said,
• 46:44
  take your sock off. I said, I can't take my
• 46:47
  sock off. He said, well, you need to say your
• 46:51
  sock off otherwise I can't see your foot. I said,
• 46:54
  I haven't got a sock on. He said what he said,
• 46:58
  I can't get a song. I can't get a sock
• 47:03
  over my foot because it's too painful. Plus it's swollen up.
• 47:09
  So I slipped my shoe off because I've had slip
• 47:12
  ons for years because I'm very old. And my foot
• 47:19
  was pretty much a lot of it was black, like
• 47:24
  it was just really red and purple and all kinds
• 47:30
  of different weird colors. It's very it's injured. And he said, oh,
• 47:40
  that's okay. Does that mean is that kind of a
• 47:48
  medical response or you just didn't impression of a ghost.
• 47:52
  We both rolled around tickling each other. No, that didn't happen.
• 47:58
  So it's said, well, look I haven't got an X
• 48:01
  ray machine. But he said, it looks like you've damaged
• 48:07
  your foot. I said, I know that one. I know
• 48:10
  and I know I've damaged my foot. And he said, well,
• 48:16
  there's nothing he can do for you. It's you know,
• 48:20
  you can go to the walk up to the hospital,
• 48:23
  but it's going to be you'll be waiting there for
• 48:25
  hours and hours and hours and they'll X ray it
• 48:28
  probably and then tell you that you've got some broken
• 48:32
  bones and that's it. Just try and keep off it.
• 48:38
  You know, if it was if it was your ankle,
• 48:40
  then they put you in plaster, if it was your heel,
• 48:43
  they'd probably possibly put you in plaster. But it's not.
• 48:46
  It's just the top of your foot. Don't put you
• 48:48
  in plaster for that. That's what they said to me.
• 48:57
  I said, all right. Then, so they said we just
• 48:59
  walk up there. You know where the hospital is. I said, yeah,
• 49:02
  so long walk. He said yeah, probably longer for you,
• 49:09
  more painful. It's like wow, and he said, before you go,
• 49:14
  kind of just can just give me a foot for
• 49:17
  a second. I said, did this? He pressed on it?
• 49:19
  He said, does it hurt when I do this? I
• 49:21
  said yeah. He said I thought it would, and then
• 49:26
  he walked away. Weird. So I'm walking trying to walk
• 49:36
  up to the hospital, but I can't. I can't make it.
• 49:42
  I literally can't make the journey, so I have to
• 49:46
  I think I have to kind of head back and
• 49:50
  get a bus back, and I don't think. Yeah, I
• 49:59
  didn't see any clients that week because the next week
• 50:02
  because it was Christmas week. Although I might have done,
• 50:06
  I can't remember. And when I visited my dad because
• 50:15
  I was still hobbling about, I had to ask for
• 50:21
  a lift because I got a train station and from
• 50:27
  where I lived at the time, So from where I lived.
• 50:41
  This is really strange. I've got this memory. Yeah, it
• 50:43
  must have been there, so I don't know if I
• 50:50
  I might got taxi to the train station or maybe
• 50:57
  actually it was only a short walk to get to
• 51:00
  get a bus, so I probably got a bus to
• 51:02
  the to the train station. And then once I got
• 51:07
  to the train station where my dad lives, I had
• 51:10
  to ask him to give me a lift because I
• 51:13
  just couldn't, couldn't do it anymore. I couldn't do the walking,
• 51:17
  just couldn't. I was walking on my heel because that
• 51:21
  was the only part that didn't hurt until after walking
• 51:26
  on my hill for a few weeks, and that hurt
• 51:28
  as well. The rest was fine though very strange though,
• 51:35
  like I think I might hurt my arm on the stairs.
• 51:39
  But wow, that was that was proper ouch. That was
• 51:47
  thatch ouch moment. That was Why am I telling you
• 51:58
  that story? I've got no idea. It's weird though, because
• 52:01
  I start remembering the subway. There was a period of time,
• 52:09
  probably two thousand and eight, two thousand and nine, maybe
• 52:19
  two thousand and ten, where I used to come into
• 52:28
  town to go to the Buddhist center. And what I
• 52:33
  would do is I would go to subway. Not every time,
• 52:39
  but I might go to subway to get something to eat,
• 52:42
  so nice cheese, salad, half of is it half a
• 52:51
  foot roll or whatever? It is? Half a foot I
• 53:01
  don't know, yeah, one two, yeah, because they're quite like, yeah,
• 53:06
  half a foot. And the lady in there, we used
• 53:11
  to really chat to each other. We've got on really well.
• 53:18
  I haven't seen her for years, I mean literally what
• 53:22
  fifteen years, but we've got really well. I think she
• 53:26
  was married, she might have had kids, but she was
• 53:29
  the manager of the subway, and we just got really
• 53:33
  just naturally got on really well. And I think she
• 53:38
  was like from Mauritius or somewhere like that. I don't know.
• 53:47
  Oh was she and I think she'd been a student.
• 53:56
  Maybe she was a student and the manager of that
• 53:59
  place at the same time. I'm not one hundred percent sure,
• 54:05
  but I'm pretty sure unless she was like no, because
• 54:16
  I don't know, the Subway do the same thing as McDonald's,
• 54:21
  like franchises and stuff. Maybe she was a franchise holder.
• 54:27
  The thing is, even though it's in town, it wasn't
• 54:34
  particularly well placed. I suppose it is at night, you know,
• 54:39
  when the pubs and stuff and Friday night and Saturday
• 54:43
  night and stuff like that. It just seemed even because
• 54:49
  the town's not busy the way it used to be,
• 54:54
  even back then it wasn't apart from Christmas time, it's
• 55:00
  not busy the way it used to be. Like it
• 55:03
  was quite noticeable. Plus the town isn't I mean here,
• 55:10
  it's not very good town. I don't mean that in
• 55:12
  a horrible way. It's just a bit rubbish. It's just
• 55:17
  it's very it's very samy to anywhere else. Same kind
• 55:27
  of shops, you know, w A Smith's and Subway and
• 55:33
  McDonald's and Burger King and the co Op and there's
• 55:42
  a Wimpy and just is kind of the same. A
• 55:48
  lot of charity shops as well, Heart Foundation, Bernardo's Scope,
• 55:59
  it's kind of There's two bookshops Waterstone of course, that's
• 56:06
  the probably the most popular one around the country. Yeah, Weatherspoons,
• 56:16
  it's very samey to where you get anywhere else. It's
• 56:27
  all right. I don't mind. I don't go out. I
• 56:30
  haven't been out for years. I have left my home
• 56:35
  and I've never ever left the flat I have. But
• 56:43
  in a social context, like actually going out and having
• 56:51
  a drink or going into a pub or a bar,
• 56:58
  or out for a meal. Socially, I mean you could say, yeah,
• 57:04
  well I went had breakfast last Thursday for uncle after
• 57:12
  uncle sausages farewell ceremony. But I didn't really feel that
• 57:21
  that was particularly a social moment, you know. It wasn't
• 57:26
  didn't feel like a wasn't a happy event. And the
• 57:34
  time before that was Christmas when I saw my dad,
• 57:41
  little brother and my dad's wife and we met in
• 57:45
  a pub for Christmas dinner. So that that was social,
• 57:49
  but as family it's not. It wasn't social as in
• 57:59
  I don't know, it's it's different. It wasn't like friends,
• 58:06
  meeting up with friends, or seeing new people or anything
• 58:11
  like that. It was very well. I did see new people.
• 58:17
  Everyone's new. Now wherever I go, people are nucas. When's
• 58:27
  the last time I went into a pub? The last
• 58:33
  time like, okay, not not ever, but the last time
• 58:41
  really that I regularly went anywhere was twenty ten fifteen years.
• 58:58
  Used to go into pubs with people from college, go
• 59:02
  out at meals and stuff like that during that three
• 59:06
  years of being university. I did date someone in two
• 59:14
  thousand and eleven, near the end of twenty eleven and
• 59:19
  begin two thousand and twelve, so I did go out
• 59:26
  have meals and stuff with her. I did go to
• 59:40
  the Indian restaurant. I'm sure I've been there more than once.
• 59:47
  There's a local Indian restaurant that I went to in
• 59:50
  two thousand and fifteen, that end of the year two
• 59:55
  thy fifteen, But don't remember. Sure, I'm ah I got
• 1:00:08
  a memory of going there more than once. But maybe
• 1:00:10
  I didn't. Maybe it was just a one off, but
• 1:00:14
  I got this kind of memory of doing something more
• 1:00:22
  than once. I'm not saying anything, just this particular place,
• 1:00:30
  mind you. In the past, I have actually sat down
• 1:00:32
  at a table, just waiting for the food to be
• 1:00:35
  ready because it's cold outside. So maybe that's what I'm
• 1:00:39
  getting muddled up with. In fact, I think I once
• 1:00:42
  I even had a drink in there because there was
• 1:00:45
  a big, long queue, you know, big Today's. Gave me
• 1:00:49
  a drink while I waited, pilot curry sauce. I know, No,
• 1:01:06
  I haven't. Wow, I can't remember other than that little one,
• 1:01:17
  you know, sort of Christmas with my dad and my brother.
• 1:01:21
  I do not remember. Oh no, I went to the
• 1:01:26
  pub with Luke. But we had a pub opposite, well,
• 1:01:30
  across the road. It was there for a while. It
• 1:01:33
  was there for years and years, but it closed, then
• 1:01:35
  opened again, and then it closed again. So we went
• 1:01:40
  there and sat outside with a meal and stuff. So
• 1:01:43
  that was okay. But that was a long time ago,
• 1:01:47
  you know, we're talking probably two thy sixteen time. Probably. No,
• 1:02:01
  I can't remember any any other time. Wow, Where does
• 1:02:13
  all the time go? I'm trying to remember the last
• 1:02:22
  time I went to the cinema, because I have been
• 1:02:26
  to the cinema since I moved here. I'm pretty sure.
• 1:02:31
  Speaker 2: And.
• 1:02:33
  Speaker 1: I'd love well, my love, But if I could find
• 1:02:37
  a way to get back to doing stuff, some stuff.
• 1:02:46
  I think that would be good for me. Just m hm.
• 1:02:51
  Speaker 4: H.
• 1:03:00
  Speaker 1: Yeah, it's been a nice day today. It was raining,
• 1:03:11
  so it wasn't so nice, but when it wasn't raining,
• 1:03:13
  it was lovely, very bright. Started off really windy like yesterday.
• 1:03:23
  It was very windy, and then kind of calmed down.
• 1:03:27
  The wind seemed to just blow itself out, and now
• 1:03:30
  it's pretty chilled. It's dark outside now, but it's eleven
• 1:03:36
  minutes past eleven eleven eleven or twenty three eleven, So
• 1:03:46
  that's pretty much me done for the day, So thank
• 1:04:01
  you for listening. I will be doing a Q and
• 1:04:03
  A Friday tomorrow. I've only got a couple of questions
• 1:04:07
  to answer, so if you do have any questions, bear in
• 1:04:11
  mind this won't be released till the morning because I'm
• 1:04:15
  going to be going to bed quite soon. Yeah, what's
• 1:04:27
  this right? The website as soon as I make a change. So, oh,
• 1:04:40
  the website's gone, I'm afraid, but I'm looking at other alternatives.
• 1:04:53
  Any questions. Four? Oh, I've got I've got four questions,
• 1:04:59
  so look what are they with? One? Old BlimE me? Right?
• 1:05:10
  So yeah, that's the questions for tomorrow. If you've got
• 1:05:13
  any questions. Normally do the Q and a Friday kind
• 1:05:19
  of afternoon time, but it might be in the evening,
• 1:05:23
  not this late, but m I like to be in
• 1:05:30
  bed by ten o'clock in the evening. Now. Now I'm
• 1:05:36
  an old fuddy duddy, So yeah, thank you for listening.
• 1:05:43
  Remember to be kind to yourself because you do, you do,
• 1:05:47
  you do, You do deserve to be happy. You do.
• 1:05:56
  Remember to be gentle with yourself because you deserve to
• 1:05:59
  feel safe. Lots of love. Bye. Relax in a more
• 1:06:17
  deep and meaningful way, Maybe in a way that can
• 1:06:28
  not just allow you to feel calmer now and throughout
• 1:06:39
  the time we spend together here, not just relaxed at
• 1:06:48
  the end of the recording when it's finished and you
• 1:06:52
  can enjoy that sense of comfort and peace, but also
• 1:07:10
  I think it would be nice to have those feelings
• 1:07:16
  of relaxation continue for longer after the recording has ended,
• 1:07:38
  so that you can still benefit from listening to my voice,
• 1:07:50
  maybe in a few hours time, perhaps tomorrow, and then
• 1:08:02
  by listening regularly, especially if you find, like some people
• 1:08:10
  do and myself as well, sometimes I find one particular
• 1:08:14
  recording that really resonates with me, and I just listen
• 1:08:24
  to it over and over again every morning, every evening.
• 1:08:37
  There was this recording from We're going back to about
• 1:08:42
  nineteen ninety nine. It was it wasn't hypnosis, but it
• 1:08:47
  was a guided visualizations. It kind of was hypnosis, really,
• 1:08:55
  and I managed to find it again and it's still
• 1:09:00
  has the same effect on me. And part of it
• 1:09:06
  was the person's voice relaxed me, just felt so peaceful,
• 1:09:23
  and I'd look forward to listening to her in the
• 1:09:29
  morning and in the evening, and I knew before even
• 1:09:41
  pressing the play button that since I've done that, pressed
• 1:09:49
  the play button. This is in the days of CD players,
• 1:10:01
  pressed the play button. In fact, it might have even
• 1:10:07
  been a tap tape recorder. I'd lie down on the
• 1:10:11
  bed and then even without necessarily listening to her words
• 1:10:28
  because I had them memorized. Really, it was as if
• 1:10:37
  my body knew exactly what to do, and the muscles
• 1:10:49
  just almost went into automatic relaxation, and I remember my
• 1:11:10
  mind would slow down. Now. Now, I was listening to
• 1:11:24
  this recording in the early days of learning hypnosis, and
• 1:11:34
  long before I ever made any videos or audio recordings myself,
• 1:11:44
  because I didn't start doing that till two thousand and
• 1:11:47
  six I knew. I knew how how helpful I found
• 1:12:09
  being able to just let go, to have that trust
• 1:12:19
  in the person that I'm listening to, knowing that it's
• 1:12:29
  going to be just as relaxing, if not more so.
• 1:12:40
  Each time you hear my voice, you may feel the same.
• 1:12:53
  Some people have been listening to me for over a decade,
• 1:13:09
  maybe not solidly, obviously not twenty four hours a day,
• 1:13:14
  but maybe people come back. Some people maybe listen every day.
• 1:13:33
  There's something that I do which you may not realize
• 1:13:41
  by listening, is when I record these recordings. Now, for example,
• 1:14:04
  I also am affected by the words that I say.
• 1:14:17
  So if I said to you, focus on your feet,
• 1:14:26
  notice your feet relaxing, I will be focusing on my feet.
• 1:14:39
  I will be noticing my feet relaxing. If I said,
• 1:14:56
  focus on your hands, and maybe notice the difference between
• 1:15:04
  each hand, perhaps notice the the air in the room,
• 1:15:15
  the temperature of the room. On the backs of your hands.
• 1:15:27
  You may start to notice what almost feels like a
• 1:15:31
  very light breeze, even though there may not be any
• 1:15:40
  type of breeze at all where you are right now.
• 1:15:53
  And as you become aware of your hands, I'm also
• 1:16:04
  aware of how relaxed my hands, our feeling now, and
• 1:16:32
  when it comes to potentially drifting off to sleep, which
• 1:16:39
  may be the reason you're listening, I also feel drowsy
• 1:16:56
  when I make these recordings. I also notice my mind drifting.
• 1:17:17
  In fact, at times I've actually fallen asleep without even noticing,
• 1:17:34
  and then I carry on talking. It's only when I
• 1:17:46
  listen back to do the editing I hear snoring and
• 1:17:55
  I think, I don't remember snoring. I remember talking. This
• 1:18:05
  snoring was a pig turned up. That's why I sound
• 1:18:13
  like when I snow. How I get really into the
• 1:18:22
  whole experience. I don't know how you feel. How relaxed
• 1:18:41
  do you feel in your feet, how relaxed you feel
• 1:18:51
  in your hands. I have noticed more and more that
• 1:19:18
  the more relaxed, deeper level of comfort you feel, the
• 1:19:34
  easier your breathing becomes. It's almost like that additional muscle
• 1:19:54
  relaxation to this allows you the breve easier without necessarily
• 1:20:19
  focusing on your breath. However, being able to notice the
• 1:20:48
  ease in which you breathe so naturally, you breathe so
• 1:21:18
  very easily and smoothly. Whenever I imagine I breathe improving. When
• 1:22:07
  I've got my eyes closed, I tend to visualize a
• 1:22:22
  beautiful field with trees and flowers producing all that life
• 1:22:39
  giving oxygen. And it feels nice too, if nothing else,
• 1:23:15
  just taking some time away from everything, enjoying that feeling
• 1:23:49
  of peace, serenity with a joyful heart. Time seems to
• 1:24:40
  just to drip by, so very slowly, relaxed, so deeply, peaceful,
• 1:25:25
  completely unattached to any thoughts whatsoever in this moment, completely free,
• 1:26:34
  noticing that your mind has slowed down, slowed down because
• 1:27:26
  nothing really requires your attention. You can enjoy the physical
• 1:27:55
  sensations of allowed the stress to rip out of your body,
• 1:28:13
  to appear out of every part of your body, and
• 1:28:36
  being released from your brain, your mind slowly but surely,
• 1:29:23
  the muscles s in lex relax rex so varied deeply,
• 1:30:10
  relacs so deeply, and the feelings, the pleasant feelings in
• 1:30:41
  your arms and shoulders m hmm, deepening each part of
• 1:31:05
  your body further and deeper and deeper. Noticing the feelings
• 1:31:47
  in the back of your neck, feelings in your wrists,
• 1:32:46
  muscles in front of your body. I also feeling peaceful deeply.
• 1:33:43
  There's a sense of peace spreads through your very core.
• 1:34:24
  Even when you focus on your mind, your mind becomes
• 1:34:51
  bef and slower ben deep relaxing, so very slow, his stomach.
• 1:36:28
  PA's for in your stomach. Look back. Notice Notice how
• 1:37:11
  relaxed you'd now feel in the hole of your back.
• 1:37:54
  Your spy for your prayer in all the way down
• 1:38:03
  the middle of your back, sending and receiving millions of
• 1:38:13
  messages every day, deep comfort, increasing deeply relaxed, your knees, les,
• 1:39:45
  spreading those signals down a spine or cord into air.
• 1:39:54
  Every part of your body y, your shins, and your
• 1:40:13
  calf muscles were outbursts feelings of peace and tranquility, spreading
• 1:41:09
  through your body, tips of your toes, to your eyes,
• 1:41:26
  your fingers, all the way to your lower back. Letting go,
• 1:41:48
  radiating peace, drifting mind just wandering away, happy to let go,
• 1:43:03
  let go completely, let go, so tranquil the whole body
• 1:44:09
  enjoying a sensor listening go he even more. P. Four.
• 1:46:25
  Enjoy the space, this space of peace.
• 1:46:43
  Speaker 5: And safety, So firy fy, relaxed, lessing go. Maybe we
• 1:49:05
  can just focus on the different parts of your body,
• 1:49:17
  just to notice your forehead and your eyes mutual So
• 1:50:26
  Louise noticing the sense of complete freedom, absolute freedom, presting.
• 1:52:19
  Speaker 1: Peace, for energy, peace to breathe such easya leaves. You
• 1:54:06
  may have or may not have noticed your mind drifting peaceful, moveingly,
• 1:55:11
  even more deeply in the direction of total blissful pace,
• 1:55:36
  blissful pace, terrest co to to pace.
• 1:57:20
  Speaker 2: Co on.
• 1:57:26
  Speaker 1: Suk cam let him go.
• 1:58:04
  Speaker 6: Peace with mind relaxed.
• 1:58:21
  Speaker 1: Firty sir, relax.
• 1:58:49
  Speaker 2: So relaxed.
• 1:59:15
  Speaker 1: Your body feels almost invisible, so very relaxed. I'm peaceful,
• 1:59:48
  so pa so uh like a face, so fair. And
• 2:00:56
  you could start to notice that you are feeling more relaxed,
• 2:01:07
  even though I've not purposely focused your mind upon that
• 2:01:18
  sense of physical comfort that is growing within you throughout
• 2:01:24
  your body, and your mind starts to slow down, and
• 2:01:37
  that could be almost in recognition of I guess my
• 2:01:45
  speech not being particularly fast, and things just generally feel calmer.
• 2:02:03
  Just by listening to my voice, you give yourself an
• 2:02:11
  opportunity to take a break from the day, take a
• 2:02:19
  break from your life as it is, and to give
• 2:02:27
  yourself a rest, giving yourself permission to take some time
• 2:02:35
  off and to allow your body to relax and allow
• 2:02:43
  your mind to slow down, which in turn releases the
• 2:02:53
  tension and he stresses that you had in your body.
• 2:03:03
  It's almost as if the parts of your body just
• 2:03:08
  open up, allowing the negativity out and at the same
• 2:03:19
  time replacing that negativity with positive heathing energy, which then
• 2:03:31
  fills your body up and your mind to also starts
• 2:03:40
  to appreciate those feelings of increasing confidence, an almost uplifting feeling,
• 2:04:00
  positive healing, an energy that spreads through your body like
• 2:04:14
  a wave of comfort, and all this comes, and just
• 2:04:28
  allowing yourself a few minutes, maybe half an hour, however
• 2:04:37
  long you want it to be, to just rest and
• 2:04:47
  allow your mind and your body to almost reset itself
• 2:05:00
  to the settings of comfort and relaxation, calmness, which allows
• 2:05:16
  more room for feelings of pleasure and happiness to move
• 2:05:29
  around your body and into your mind, almost as if
• 2:05:38
  your mind and your body are sinking together, almost mirroring
• 2:05:48
  each other with that growing positivity and calmness. And it
• 2:06:01
  feels nice. It really does feel nice to know that
• 2:06:09
  you are the one that has allowed yourself to feel
• 2:06:19
  more comfort and to experience more of this deep relaxation
• 2:06:35
  spreading throughout your body. And as I focus on each
• 2:06:49
  part of your body, you can notice that that part
• 2:06:59
  becomes even more relaxed just by focusing on it. It
• 2:07:11
  becomes even more calm and comfortable, just by focusing. And
• 2:07:25
  as I move down your body, starting at your head,
• 2:07:33
  the parts that you've already focused on will continue to
• 2:07:40
  relax deeply, and those parts that we've not yet focused
• 2:07:48
  on were just automatically release any remaining tension in anticipation
• 2:08:02
  of even more comfort about to come. Now, I'm going
• 2:08:15
  to start by focusing on your forehead. Just being aware
• 2:08:22
  of the feelings of your forehead and any background sounds
• 2:08:32
  like mister Herbert the pigeon can just allow you to
• 2:08:37
  feel even more relaxed. Just means you're in the moment.
• 2:08:48
  This isn't this isn't a sterile environment. This is the world.
• 2:08:57
  I live in the countryside, so there's lots of nature
• 2:09:03
  sounds around. So as you focus on your forehead, just
• 2:09:14
  notice how it becomes even more relaxed as you focus
• 2:09:24
  only on my voice and that part of your body.
• 2:09:34
  Moving down to your eyes, focusing on your eyes, noticing
• 2:09:44
  how your eyelids feel so heavy yet so light at
• 2:09:54
  the same time, and all the muscle around your eyes
• 2:10:01
  relaxing completely moving your focus down to your mouth, your lips,
• 2:10:16
  your tongue, your teeth, and your gumbs, the whole of
• 2:10:23
  your mouth relaxing, calm and loose. As you focus now
• 2:10:38
  on your jaw, not just the part of your jaw
• 2:10:45
  near your mouth and your chin, but all the way
• 2:10:50
  up the side of your face to your ears, the
• 2:10:56
  hole of your jaw, feeding more relaxed and calm. Focusing
• 2:11:24
  on your neck, the front of your neck and your
• 2:11:30
  throat relaxing and loose and calm. The side of your neck,
• 2:11:45
  the right and left side of your neck relax and
• 2:11:54
  lease and calm. And now the back of your neck.
• 2:12:10
  Focus in on the back of your neck, letting go
• 2:12:20
  of any tension that may have been there before, and
• 2:12:27
  enjoying that sense of increasing comfort and release that you
• 2:12:41
  can experience in the back of your neck. Moving down
• 2:12:52
  your back and moving either side of your spine right
• 2:12:59
  from the top of your back all the way down
• 2:13:05
  to the bottom of your back, down to your lower back.
• 2:13:22
  And as you move up and down your spine, you
• 2:13:30
  can feel the muscles either side of your spine relaxing
• 2:13:37
  even more. And as those muscles relax that sense of
• 2:13:51
  comfort starts to spread outwards from your spine into both
• 2:14:02
  sides of your back, the top of your back, the middle,
• 2:14:10
  and your lower back. And as you scan gently and
• 2:14:19
  slowly up and down your back, there's the muscles in
• 2:14:26
  the top of your back relax and become looser. The
• 2:14:35
  muscles in the middle of your back also seem to
• 2:14:41
  just almost divide from each other, separating and almost melting.
• 2:14:56
  And in your lower back there seems to be an
• 2:15:02
  extra special feeling of comfort that spreads into your hips.
• 2:15:19
  Sit down your lower back, into your hips, into the
• 2:15:27
  area where your cosicks are, and into your buttocks, and
• 2:15:36
  all those muscles that spread from your lower back into
• 2:15:45
  your hip area start to melt, start to really let go,
• 2:16:05
  and even nowhere about to focus on your shoulders, your
• 2:16:12
  back and your spine will continue to let go, continue
• 2:16:24
  to relax so calmly, and as you focus on your shoulders,
• 2:16:40
  you may notice that they're already feeling really loose, They're
• 2:16:56
  already eating, calm and fearing. Those muscles then move from
• 2:17:22
  your neck into your shoulders feel so soft and gentle,
• 2:17:42
  so smooth and calm, and the feeling in your shoulders
• 2:18:11
  seens to spread deep into your shoulders. That sense of relaxation,
• 2:18:21
  not just traveling deeply into your muscles, but also relaxing
• 2:18:35
  the bones and moving all away to underneath your arms,
• 2:18:48
  relaxing that whole area between the tops of your shoulders
• 2:18:55
  and underneath your arms healing. You feel so relaxed and
• 2:19:13
  comfortable in your shoulders. Who sends that deep healing message
• 2:19:34
  into your arms and you may feel almost as if
• 2:19:46
  your arms are not even there because they're so relaxed,
• 2:19:55
  so deeply relaxed, so so calm, so pose, not feeling
• 2:20:42
  spreading all the way down your arms two elbows, including
• 2:20:59
  your elbow us circumforts spreads or away into your wrists
• 2:21:24
  are forearments induists so heavy, yet at the same time
• 2:21:49
  so light and gentle. Frek. See now on your hands,
• 2:22:49
  my hands, so peaceful in your hands. There's a sense
• 2:23:20
  of real peace. It just seems to feel so familiar
• 2:23:50
  when your hands relax deeply fies you. Thing is you thing,
• 2:24:55
  It's said a finger tips mething you thing toffront to
• 2:26:02
  your body, so comfortable, moving in your focus to your legs,
• 2:27:52
  love muscles in your thighs, your knees so relaxed, the
• 2:28:46
  carved mussels and just chins copused four father you feats.
• 2:31:05
  Speaker 7: Sir, peaceful, so calm, so peaceful, so calm, sir, peaceful.
• 2:31:59
  Speaker 1: Sake calm, so peace fall RelA sin peace fall, so calm,
• 2:32:37
  loving that deep relaxation, to spread your chest, in your stomach,
• 2:32:49
  so relax, letting go everything. So I'm gonna start counting
• 2:33:17
  down now from twenty down to one. You can imagine
• 2:33:28
  in a way it's like just walking down some steps
• 2:33:34
  and each step or twenty steps, and each step represents
• 2:33:40
  a level of comfort. Each step represents a deepening of
• 2:33:53
  that comfort, and the fairvies you walk down those steps
• 2:34:04
  that the deeper and more relaxed you feel. So starting
• 2:34:16
  with number twenty twenty nineteen eight time seventeen sixteen.
• 2:37:03
  Speaker 2: US US.
• 2:38:05
  Speaker 1: Fifteen fourteen four T two well five eight nine height
• 2:45:15
  seven s five four s s one. No, you focus
• 2:55:00
  on your eyes. We're gonna count down from ten down
• 2:55:14
  to one, focusing just on your eyes, your eyelids, the
• 2:55:29
  muscles around your eyes, your eye walls themselves, our whole
• 2:55:38
  area that makes up your eye. And as we count
• 2:55:55
  down from ten down to one, whilst focus in on
• 2:56:03
  your eyes, you'll become twice is relaxed. With each number
• 2:56:20
  counting down that you may find the all you want
• 2:56:32
  to do is just drift off to sleep. And if
• 2:56:41
  that's what you want, then just allow yourself to do that. Now,
• 2:56:58
  focus in on your eyes. I'm going to begin counting
• 2:57:04
  down from ten down to one right now, ten nine
• 2:58:22
  eight seven, say five four three two.
• 3:05:54
  Speaker 4: One.
• 3:06:25
  Speaker 1: So counting down from ten to one ten nine eight
• 3:06:44
  seven six five four three two one. And maybe that
• 3:07:09
  was a bit too quick in order to relax. Maybe
• 3:07:14
  it's a bit too fast for you to notice the
• 3:07:19
  calming of your body, maybe even a little bit of
• 3:07:26
  pressure there, Like you're count it down from ten to one.
• 3:07:30
  Would you expect me to do man, expect me to
• 3:07:34
  stick go floppy just because you're counting down. We could
• 3:07:44
  try it again, but this time I go this slower
• 3:07:49
  this time, as you focus on the whole of your
• 3:07:54
  body before we focus on your legs. Just notice how
• 3:08:03
  your body does start to feel more relaxed with every
• 3:08:17
  number that I count down ten nine eight seven six
• 3:08:59
  five four three two one. And just notice how how
• 3:10:08
  you feel generally, how your body feels. It's not necessarily
• 3:10:18
  even about counting down from ten to one. It's that
• 3:10:28
  space that you have, that space between being active physically
• 3:10:48
  or mentally to just sitting or lying down, just being there,
• 3:10:59
  not doing anything, not saying anything, or needing to think
• 3:11:04
  about anything. So it opens up a space, you know,
• 3:11:10
  a bit of a space, a gap. And the more
• 3:11:21
  I comed down from ten to one, the bigger that
• 3:11:25
  gap becomes. So there's that gap of calmness, of comfort, relaxation.
• 3:11:41
  It's a nice feeling, and it moves those stresses or
• 3:11:54
  discomforts physically or emotionally moves. Oh way, allows you.
• 3:12:11
  Speaker 2: To just.
• 3:12:14
  Speaker 1: Slow down, someone to count again from ten down to one,
• 3:12:22
  and notice that gap widening, the gap, And as it widens,
• 3:12:32
  it's almost like the thestress and attention falls into the
• 3:12:38
  gap and gives you that distance, that space. Now ten nine, eight, seven, six, five,
• 3:13:59
  four three two one. How does your body feel now?
• 3:15:24
  Can you notice do you feeling calmer, the feeling more
• 3:15:39
  relaxed as we now focus on your legs, just your legs.
• 3:16:23
  We're just gonna start with focusing on your thighs. Of course,
• 3:16:43
  it's not the most exciting thing to be doing because
• 3:16:51
  I'm sure like most of your body is not not
• 3:16:54
  going on right now. Just focusing on the whole of
• 3:17:07
  your thighs, the tops of your thighs, the sides of
• 3:17:13
  your thighs, the bottoms of your thighs, your outer thighs,
• 3:17:20
  and your inner thighs. Basically the whole of your thigh
• 3:17:25
  that leads into your hip and it goes down to
• 3:17:34
  your knee joints. Now, this is a big area. It's
• 3:17:48
  a very heavy area. It's very strong. Probably the strongest
• 3:17:55
  muscles in your body are in your thighs. But I
• 3:18:08
  don't think we perhaps give enough attention to our thighs.
• 3:18:22
  Perhaps we don't acknowledge how important our thighs are to
• 3:18:33
  our lives, how much they actually do for us all
• 3:18:54
  through our lives. And it may seem to sound really weird,
• 3:19:05
  but I think that all of our body parts, especially
• 3:19:13
  our thighs, need some TLC, a bit of love shown,
• 3:19:22
  a bit of acknowledgement. I thank you gratitude for what
• 3:19:40
  our thighs do for us. And I know this may
• 3:19:49
  sound a bit strange. Maybe you think, why am I?
• 3:19:56
  Surely I should be out in the garden hugging a
• 3:19:59
  tree or something. Well, it's hard to set a microphone
• 3:20:07
  up on a tree. That's why I'm doing this indoors.
• 3:20:10
  Otherwise I would be outside hugging a tree. Now I
• 3:20:14
  can't see the television from the tree. If you move
• 3:20:22
  down to your knees gaining such an important part, and
• 3:20:32
  I think we don't necessarily I'll speak for myself here,
• 3:20:39
  I don't necessarily appreciate all that my knees do for
• 3:20:45
  me until I have a problem with my knee. It's occasionally,
• 3:20:51
  if I ever maybe i'll bash it or it's aching
• 3:20:56
  for some reason, then that I realize how much it does.
• 3:21:05
  You know, the benefit of being able to use my
• 3:21:08
  legs without any kind of physical discomfort is a beautiful
• 3:21:18
  thing that's possibly not appreciated until it's temporarily removed. You
• 3:21:27
  know that's comfort. But as you focus on your knees,
• 3:21:36
  regardless of how your knees feel, you can have that
• 3:21:42
  sense of gratitude and love to your knees for all
• 3:21:49
  that they do for you. And you can still have
• 3:22:01
  that attention on your thighs and maybe notice how your
• 3:22:05
  thighs feel. Maybe you've noticed that they are relaxing more deeply.
• 3:22:26
  As you focus now on the bottoms of your legs,
• 3:22:31
  your shins and your calf muscles and the bones between
• 3:22:37
  your knees and your feet incorporate and of course, your
• 3:22:43
  ankles so important. Anyone that's had even the slightest sprain
• 3:22:57
  of an ankle knows how how much we take our
• 3:23:04
  ankles for granted. And it's kind of strange in a
• 3:23:13
  way when you think that. You know, logically, our wrists
• 3:23:19
  are a lot thinner than the rest of our arms,
• 3:23:22
  which is okay, it doesn't I can't see any problem
• 3:23:26
  with that because we're just picking stuff up. But our
• 3:23:31
  ankles so much thinner than the rest of our legs,
• 3:23:43
  and from a physics perspective or logical even it doesn't
• 3:23:48
  really make sense that all this weight would ultimately be
• 3:23:55
  resting on your ankles then lead to your feet that
• 3:24:05
  thin area, thin bone. Yeah, it does so much great work.
• 3:24:17
  Supports us, supports our body for a lifetime, helps us
• 3:24:27
  to balance, It helps you to get around and be mobile.
• 3:24:42
  And there's the calf muscles. Of course, when I was younger,
• 3:24:51
  I couldn't see the point in calf muscles. It didn't
• 3:24:54
  seem to do anything. Okay, if I walked around on tiptoes,
• 3:25:00
  then my calf muscles get some work. But of course
• 3:25:04
  that's not true. The calf muscles are being used whenever
• 3:25:08
  we use her legs. And your shins there to protect
• 3:25:22
  your lower legs, shaped in a way almost as a
• 3:25:31
  protector for the bone, leading of course to your ankles
• 3:25:46
  and your feet. But we're not going to focus on
• 3:25:53
  your feet. We're just going to focus on the legs.
• 3:25:57
  And I realize, but now that I've mentioned your feet,
• 3:26:02
  it probably focusing on them anyway. For maybe I should
• 3:26:06
  focus on your feet a little bit. You can have
• 3:26:13
  them in your awareness the same as you have your
• 3:26:18
  thighs in your awareness. Even though we haven't been focusing
• 3:26:23
  on your thighs a few minutes, we've been focusing on
• 3:26:28
  your ankles, there's still that sensation of comfort in your
• 3:26:45
  thighs and this that movement of energy because the thighs
• 3:26:57
  hold different sensations. Of course, there's the muscles, the big
• 3:27:06
  straw muscles that we have in our thighs, but the
• 3:27:18
  skin on the outside of the thighs, as in the
• 3:27:24
  outside of all of our body, can be very sensitive,
• 3:27:33
  sensitive to the touch, sensitive to temperature, and inside your
• 3:27:47
  thighs the bones, there's the muscle, there's the blood, vessels,
• 3:27:54
  the ar trees, all this stuff that's inside your thighs.
• 3:28:04
  And I guess sometimes it'd be nice if you could
• 3:28:08
  actually put your fingers inside your thighs and a message,
• 3:28:15
  so you can message on the outside, of course, but
• 3:28:19
  to be able to get deep into the muscles and
• 3:28:22
  to be able to just message inside your thighs, message
• 3:28:27
  in the bones of your leg massage in all the
• 3:28:36
  veins and just gently healing your thighs, and you could
• 3:28:46
  move down message and inside your knees, just message in
• 3:28:53
  those bones, but with healing fingertips, spreading that healing energy
• 3:29:02
  deep into the joints of your knees. Of course, there's
• 3:29:11
  the back of your your knee, you know, the inside
• 3:29:15
  crease where your knee is. It's a very sensitive area.
• 3:29:24
  Very it feels very nice when you stroke it. That
• 3:29:28
  might be because it's an area that's not really touched
• 3:29:32
  very often. It's almost like a hidden part, that crease
• 3:29:41
  in your legs. It's almost like a part that has
• 3:29:47
  a sensitivity which is a little bit different. Of course,
• 3:29:58
  it's protected by your legs. So you can imagine putting
• 3:30:10
  your fingers into that crease in your legs, that fold
• 3:30:19
  in between your legs. You can just message with your fingertips.
• 3:30:25
  Imagine your fingertips going inside, message in the muscle tissue.
• 3:30:36
  You can of course feel the bones of your knees
• 3:30:42
  heading through your fingertips, and then as you go down
• 3:30:55
  to your calf muscles. Now that's the part I'd like
• 3:30:58
  to be able to re put my fingertips deep inside
• 3:31:03
  my calf muscles, massage in every single tissue of that muscle,
• 3:31:14
  healing every part. And then doing the same for my shins,
• 3:31:27
  massage in and gently stroking the bones, gently stroking them,
• 3:31:35
  healing in a loving way, because they deserve to be
• 3:31:39
  treated as the precious bones that they are. Because our
• 3:31:47
  legs are so precious as in all the other parts
• 3:31:50
  of our body, and more precious of any jure on
• 3:31:58
  the planet. When you start to think about your legs
• 3:32:14
  in this way, it can change your perspective. It might
• 3:32:26
  sound a bit a bit silly to start with the
• 3:32:32
  idea of having love for your legs, showing appreciation for
• 3:32:41
  your thighs, wanting to be able to put your hands
• 3:32:48
  in your thighs and massage the muscles and the bones,
• 3:32:57
  and to get your fingers deep in there, releasing all tension,
• 3:33:05
  just to show how much you care about your legs,
• 3:33:15
  how much you care for what your legs do for you. Regularly,
• 3:33:23
  your knees, your calves, your ankles, the strength of your
• 3:33:33
  ankles considering how thin they are compared to the rest
• 3:33:41
  of your legs, especially your thighs. Yeah, they're so strong,
• 3:33:50
  so flexible, absolutely amazing things. Your ankles are are truly
• 3:34:04
  a gift because of what they do for you, supporting
• 3:34:15
  all that weight, regardless of how what weight you are,
• 3:34:22
  even if you only ate stone, there's still a lot
• 3:34:27
  of weight for these little ankles. Now, I'm a lot
• 3:34:34
  heavier than eight stone double down, yet my ankles support
• 3:34:44
  my body all the time. Although they do give off
• 3:34:51
  a sigh of relief when I sit down, as in fact,
• 3:34:57
  my whole legs do. My feet feet also go and
• 3:35:06
  my toes clap. We're so happy. Your legs really are amazing.
• 3:35:36
  And I know that talking about talking about your legs
• 3:35:40
  is probably possibly among the most most boring things I've
• 3:35:47
  ever heard anyone say. Possibly they're boring or not. Everything
• 3:35:56
  I said is true, are amazing. Your legs deserve not
• 3:36:13
  just respect, they deserve to relax deeply. They deserve to
• 3:36:32
  take some time out of the day to just let
• 3:36:37
  go completely. Your legs really can relax. And because the
• 3:37:13
  legs are so such a most you know, very important
• 3:37:19
  part of your body. When you relax your legs, the
• 3:37:23
  rest of your body also naturally follows in that journey
• 3:37:34
  of comfort. I can feel it in my hips. My
• 3:37:46
  hips feel really loose, and also my lower back as well.
• 3:37:56
  My lower back really feels it feels wretched, even though
• 3:38:02
  I'm just sitting in a chair and there's no stretching
• 3:38:08
  as far as I'm aware that I'm doing. It's almost
• 3:38:11
  as if the muscles are just relaxed so much that
• 3:38:15
  there is a natural stretch as the tension has reduced
• 3:38:23
  a lot. And I'm now going to count down from
• 3:38:43
  ten down to one, and you can continue to feel
• 3:38:54
  wonderfully relaxed. Ten nine eight, seven, six, five, four three
• 3:39:30
  two one relax. So I'm just going to count down
• 3:39:52
  for five down to one. And as a countdown, if
• 3:39:57
  you just focus on the numbers, just the numbers counting down,
• 3:40:05
  and notice how you feel in this moment as you
• 3:40:15
  hear the numbers counting down, knowing that those numbers counting
• 3:40:22
  down represent you feeling calmer, not just in your body,
• 3:40:32
  but also relaxing your mind. Just notice how you feel.
• 3:40:42
  There's nothing to do, there's nothing to say there's nothing
• 3:40:48
  to think about starting with number five four three two one.
• 3:41:40
  As you notice the gradual letting go of the tension
• 3:41:53
  in your body, you may also begin to know and
• 3:42:00
  be aware of how your mind is starting to slow down.
• 3:42:12
  This is just a natural thing that happens. It's not
• 3:42:18
  really a special procedure. It's just natural because as your
• 3:42:25
  body relaxes, your mind also starts to relax, and the
• 3:42:31
  more your mind relaxes, the more your body relaxes. It's
• 3:42:35
  just a continuous circle of relaxation. And there is that
• 3:42:46
  calmness that comes from relative quietness. You know, even even
• 3:42:54
  if there's background sounds either your side or mind, it's
• 3:43:01
  still going to be quite calm. You know, you haven't
• 3:43:07
  got the television on, there's no music in the background
• 3:43:12
  unless you're listening to the recording. With music, of course,
• 3:43:19
  you're very likely not going to be sitting in a
• 3:43:21
  room with other people. Of course you might be, but
• 3:43:26
  generally it's more ideal if you can do this on
• 3:43:29
  your own, so no distractions, and when you stop thinking
• 3:43:41
  about stuff, relaxation automatically rises. A sense of comfort starts
• 3:43:58
  to grow, and without trying to build it up into
• 3:44:07
  something fantastical or something magical. This is just a natural process,
• 3:44:21
  something that's easy to accomplish. In fact, it's almost the
• 3:44:32
  sense of relaxing completely happens really when you put no
• 3:44:39
  effort into it. It's not something that you can really force.
• 3:44:46
  It's something that happens naturally. And part of the process
• 3:44:56
  of this recording and others is simply to allow you
• 3:45:10
  to take advantage of this space this time, to just
• 3:45:25
  let go, to just be here, to be in tune
• 3:45:36
  with how you feel, yet with the intention of wanting
• 3:45:49
  to relax deeply and maybe even to fall asleep, depending
• 3:46:01
  on what it is that you wish for yourself in
• 3:46:07
  this moment. As we know, relaxing is the majority of
• 3:46:23
  the process of falling asleep. The actual falling asleep part
• 3:46:28
  is the tiny bit of the end. The deeper relaxed
• 3:46:37
  you become, the easier you find yourself drifting. You can also,
• 3:46:59
  if you choose stay focused on my voice and really
• 3:47:10
  enjoy the process gradually relaxing each muscle in your body
• 3:47:44
  effortlessly and just observing the sensation of letting go completely.
• 3:48:20
  This time, I'm going to count from six down to one,
• 3:48:29
  and you can notice your mind calming down more with
• 3:48:38
  each number that you hear me say naturally feeling calm
• 3:48:52
  and slow and peaceful, six five four three two one,
• 3:51:52
  being aware all your mind to slow, write down, sinking
• 3:52:08
  deeply into relaxation. And as you focus on your mind,
• 3:52:28
  you may notice that there are some thoughts still there,
• 3:52:41
  maybe some stubborn thoughts that for some reason perhaps need
• 3:52:50
  your attention. It's what you can do is send love
• 3:53:06
  to those thoughts. Sprinkle those thoughts.
• 3:53:17
  Speaker 2: With love.
• 3:53:19
  Speaker 1: Like all petals from a flower. Just sprinkle it over them,
• 3:53:25
  petals filled with love towards those thoughts, to let those
• 3:53:32
  thoughts know that you're not abandoned in them. You just
• 3:53:39
  need them. You require them to just calm down, slow down,
• 3:53:51
  quiet down.
• 3:53:56
  Speaker 2: For now.
• 3:54:05
  Speaker 1: So as you focus on those remaining thoughts as we
• 3:54:10
  count down this time from seven down to one, with
• 3:54:15
  each number, just imagine sprinkling those flower petals of love, kindness,
• 3:54:31
  gratitude over those thoughts, which will allow them to just
• 3:54:44
  melt away and relax deeply. With every number, those thoughts
• 3:54:59
  will be and more and more relaxed. Starting with number
• 3:55:16
  seven six five four three two one. I needing now
• 3:57:48
  notice how relaxed you're feeling in your body. We're going
• 3:58:09
  to focus on your hands, because the more relaxed your
• 3:58:23
  hands are, the more relaxed your body and mind are.
• 3:58:45
  Speaker 2: And this.
• 3:58:47
  Speaker 1: You focus on your hands and your fingers. There's nothing
• 3:58:57
  needed to be done. There's no clenching the fists or
• 3:59:03
  dents in the fingers or anything like that. It's just
• 3:59:14
  noticing and focusing on your hands, noticing how they feel.
• 3:59:43
  Because the more relaxed do your hands feel, the calmer
• 3:59:53
  your mind feels, and the more comfort you feel throughout
• 4:00:05
  your body. You may have already noticed you mind is
• 4:00:40
  starting to dressed fakes, just on your hands and fingers,
• 4:01:12
  allowing them to experience a real deepening of that relaxation
• 4:01:28
  in your hands and fingers.
• 4:01:35
  Speaker 2: More.
• 4:01:39
  Speaker 1: And more relaxed. With each number from eight down to one,
• 4:02:03
  you can almost feel that healing and relaxing energy spreading
• 4:02:15
  into your hands and fingers, becoming yearn more relaxing with
• 4:02:34
  each number you hear, going down from eight down to one,
• 4:02:52
  drifting drifting again, starting with nomber eight, seven, six, five, four,
• 4:05:43
  three two, just being here now, nothing to think about,
• 4:07:11
  nothing to do, nothing to say, and everything just feels calmer.
• 4:07:27
  And this is your natural state of being. This is
• 4:07:35
  how you just normally feel when you take away all
• 4:07:42
  that other stuff that we add, you know, things like
• 4:07:49
  stress and worrying and overthinking, anxiety and just generally thinking
• 4:08:06
  about stuff. You take that away, which is what we do.
• 4:08:13
  What we do now you're left with a real sense
• 4:08:25
  of peacefulness which comes to you very quickly, because ultimately
• 4:08:38
  it's just a feeling, a feeling of comfort. It's almost
• 4:08:52
  as if you've gone inside yourself and you've found a
• 4:08:56
  special place where everything is peaceful, a place where you
• 4:09:10
  can feel relaxed and your natural sense of comfort, a
• 4:09:21
  place where you can be you, where you can accept
• 4:09:29
  yourself for who you are, a place where you're not
• 4:09:35
  trying to please anybody else ever, a place where you
• 4:09:46
  can actually not just love yourself, but in some ways
• 4:09:56
  more importantly, you can like yourself appreciate who you are.
• 4:10:14
  That sense of gratitude is in the air all around you.
• 4:10:28
  That's also a place where you can actually feel the
• 4:10:36
  healing energy soaking into your body. Healing energy soaking into
• 4:10:51
  your body, and that healing energy spreads through your veins,
• 4:11:05
  traveling to each and every single part of your body,
• 4:11:18
  and you start to realize that actually that healing energy.
• 4:11:25
  It's not just entered into your brain, it's become part
• 4:11:32
  of your brain, and that spinal fluid is now mixed
• 4:11:43
  with healing energy, not just allowing you to feel so
• 4:11:55
  much more relaxed and healthy in this moment, but also
• 4:12:10
  you start to realize that actually, what's happening now with
• 4:12:17
  that healing, relaxing energy spreading through your body, it's actually
• 4:12:27
  changing your life. It's actually changing the way you're going
• 4:12:38
  to feel not just now, but tomorrow and the next day.
• 4:12:46
  As your health improves, not just your physical health, but
• 4:12:54
  your mental health. Things that used to bother you in
• 4:13:01
  the past, for some reason, no longer have the effect
• 4:13:10
  that they used to because something has changed deep within you.
• 4:13:24
  Maybe things that used to cause you to feel anger
• 4:13:34
  no longer have that power to control you the way
• 4:13:44
  they seem to be able to before. As you realize
• 4:13:53
  that you are the one who decides what affects you,
• 4:14:05
  you're the one who decides to feel relaxed and calm
• 4:14:16
  when you choose to enjoy noticing these natural developments of
• 4:14:31
  healing continuing to grow and improve your life day by day,
• 4:14:49
  including of course, your ability to relax so much easier
• 4:15:02
  and sleeping. It is the most natural thing in the
• 4:15:11
  world to you, because falling asleep is something that you've
• 4:15:21
  done so many times in your life, and you know
• 4:15:32
  that you were born, as we all were, with the
• 4:15:37
  ability to fall asleep naturally. We were born with that
• 4:15:49
  ability to just drift off into a deep, healing sleep.
• 4:16:06
  Even when we're kids, sometimes we'll fall asleep when we
• 4:16:11
  don't even want to try to take us stay awake.
• 4:16:17
  Maybe it's a birthday in the morning, or it's Christmas
• 4:16:21
  or holiday or something we look forward to. We don't
• 4:16:25
  want to go to sleep. But the more we want
• 4:16:29
  to stay awake, the more we just start to drift.
• 4:16:39
  And the more you fight drifting, the more you try
• 4:16:43
  to stop yourself and drift in asleep, the deeper and
• 4:16:48
  stronger that drifting becomes. Because we're born not just with
• 4:17:00
  the need to relax deeply and to naturally fall asleep,
• 4:17:10
  but it's our birthright, it's part of our DNA. And
• 4:17:23
  sometimes as we get older in life, perhaps at times
• 4:17:29
  we have forgotten that relaxing completely is not only a
• 4:17:43
  wonderfully pleasant experience, it's also really easy. It's very very
• 4:18:07
  easy to let go because that's all it is. It's
• 4:18:13
  just deciding to let go. And when you press the
• 4:18:28
  play button on my recordings, you have given permission for
• 4:18:39
  my voice to relax you. When you press that play button,
• 4:18:48
  you have given me permission for my words to affect
• 4:18:59
  you in a positive, only a positive way, opening up
• 4:19:16
  your mind too useful and healing suggestions that can have
• 4:19:39
  such an amazing effect on how you feel right now,
• 4:19:51
  as well as those changes that continue long after the
• 4:20:01
  recording ends, Those changes within you to continue to flourish
• 4:20:13
  and grow, transforming your life in a positive, beautiful way,
• 4:20:30
  allowing you to move forward in your life in the
• 4:20:38
  direction that you choose for yourself. And this feeling, this
• 4:20:55
  feeling that you can experience a safety, comfort, calmness, just
• 4:21:11
  feels so nice. It's such a healthy place to be,
• 4:21:32
  and that positivity grows within you each and every day.
• 4:21:49
  Moving forward, you're going to find that you're more relaxed
• 4:22:01
  physically and in your mind is more relaxed. And it's
• 4:22:14
  not that you're thinking slower. It's just that your mind
• 4:22:19
  will be less clogged up with unnecessary negativity because from
• 4:22:31
  now on, your mind rejects negativity. From now on, you're
• 4:22:42
  going to start noticing when negativity arises, and you can
• 4:22:53
  just say stop, stop, and that negativity will turn around
• 4:23:07
  and leave you alone. Stop and that negativity will disappear.
• 4:23:35
  And as you notice that you feel way more relaxed
• 4:23:43
  than you probably expected, you can now congratulate yourself because
• 4:23:58
  you're the person that has done this. You are the
• 4:24:05
  one that has opened your mind up to the simple
• 4:24:10
  facts that you can feel more relaxed in your body
• 4:24:19
  and in your mind. You've opened your mind up to
• 4:24:30
  the birthright of being able to just fall asleep easily
• 4:24:38
  when you choose. And that's a nice feeling. Don't you
• 4:24:52
  think it feels nice? Doesn't it feel calm? All that
• 4:25:04
  healing energy is spreading through your body and your mind
• 4:25:15
  to spend time in a special place where negativity can
• 4:25:26
  no longer enter. Negativity is banned. It's bad, it's not
• 4:25:39
  allowed entry. Doesn't it doesn't. This doesn't deserve to be here.
• 4:25:46
  It doesn't belong here. Negativity has no place in your life,
• 4:26:05
  which makes room feel more comfort, more healing, more relaxation,
• 4:26:20
  more peace. If it feels nice, doesn't it? Just let
• 4:26:45
  go with everything. I'm going to count down now from
• 4:27:06
  twenty down to one. You can continue to relax. If
• 4:27:15
  you choose, you can drift to sleep. With every number
• 4:27:30
  you hear me say, you can fill twice as relaxed,
• 4:27:42
  or if you choose, you can feel twice a sleepy
• 4:27:53
  now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen to twelve, eleven, ten, nine, eight, seven, six, five. Oh,
• 4:30:47
  this is your time to just take a break, your
• 4:30:57
  time to relax, to allow your mind to slow down,
• 4:31:17
  to give yourself permission to take a break from everything.
• 4:31:36
  And you're the only person that can make that decision.
• 4:31:43
  You're the only person that can actually tell your mind
• 4:31:50
  to just relax, to just take some time off so
• 4:32:15
  that you can focus on your body, getting in touch
• 4:32:20
  with how you feel physically, and in the process of
• 4:32:37
  this body scan where you focus on different parts of
• 4:32:42
  your body, those parts that you focus on and observe.
• 4:32:56
  Even though you're not purposely requesting for those parts of
• 4:33:04
  your body to relax, it's kind of expected. You expect
• 4:33:13
  when you listen to my voice to feel more relaxed naturally,
• 4:33:27
  because when you're listening to me, your attention is focused
• 4:33:37
  on my words, and as my words guide you to
• 4:33:48
  focus on those parts of your body, your focus increases,
• 4:34:08
  which actually calms your mind. And when your mind calms down,
• 4:34:29
  your body relaxes. And when your body calms down, your
• 4:34:51
  mind relaxes. And even though we've not really started the
• 4:35:08
  focus on your body, you can already feel that healing
• 4:35:21
  energy spreading through your body, pushing out stress and tension,
• 4:35:40
  healing all the parts of your body, including your skin,
• 4:35:48
  your bones, your blood, all of your organs inside your body,
• 4:35:56
  all of the muscles, all of the fact, all of everything,
• 4:36:05
  every hair on your body is filled with that healing energy.
• 4:36:19
  And when your brain fills with that healing energy, the
• 4:36:35
  feeling of comfort and relaxation increases, deeply increases. In a way,
• 4:37:04
  your mind starts to feel perhaps bit drowsy because it's
• 4:37:20
  not needed, and it may start to drift if that's
• 4:37:40
  what's needed. So if you're listening to this and what
• 4:37:48
  you need is deep relaxation, that's what you'll get. If
• 4:37:55
  what you need is to fall asleep naturally and easily
• 4:38:03
  as your mind drifts, that's also what will happen. Because
• 4:38:16
  by pressing that play button on the podcast and listening
• 4:38:24
  to me, you give permission for your body and your mind.
• 4:38:34
  In fact, you give the command to your body and
• 4:38:43
  your mind to relax deeply and to drift off to sleep,
• 4:38:56
  if that's what you want one need. And as I
• 4:39:11
  focus on the different parts of your body, you may
• 4:39:23
  start to just drift. And then you come back again
• 4:39:31
  and you hear me talking, and I'm focusing on a
• 4:39:36
  different part of your body, and you may find yourself drifting.
• 4:39:51
  You don't realize you're drifting until you stop drifting and
• 4:39:58
  you're alert again to my voice. Focusing on a different
• 4:40:05
  part of your body starts to relax even deeper, because
• 4:40:15
  that drifting is basically you already into sleep zone. And
• 4:40:30
  the more you drift, the longer you drift, and the
• 4:40:35
  longer you drift, eventually that drifting continues into sleep, and
• 4:40:50
  that's the last you remember until you wake up in
• 4:41:00
  your own time when you experience the right amount of
• 4:41:05
  sleep for you, because when you do, and if you
• 4:41:14
  do fall asleep, it's extremely pleasant, so relaxing, so deep
• 4:41:30
  healing sleep. I'm going it feels so nice to relax
• 4:41:48
  into your own body and mind as you feel that
• 4:41:59
  healing energy spreading through it. Relaxing news so deeply, relaxing news,
• 4:42:13
  so so deeply. As we start to focus on your eyes,
• 4:42:38
  moving down to your jaw, down to your neck, your shoulders, palms, hands, vegs,
• 4:43:32
  your chest and stomach, your back, your spine, your hips,
• 4:44:12
  your legs, your feet, your toes, and the feeding iseetings,
• 4:44:54
  spreading and growing inside body, feeling you up. Now let's
• 4:45:10
  focus again on parts of your body, focusing this time
• 4:45:20
  on your forehead. Now on your mouth, your lips, your tongue,
• 4:45:36
  the whole of your mouth. Focus in on your fingers.
• 4:45:58
  Maybe you could move your fingers a little bits. You
• 4:46:03
  can focus on each one individually, both hands and even
• 4:46:18
  though if you focus on both of your hands now
• 4:46:24
  they almost seem to just melt into one. Where is
• 4:46:32
  your right hand start in your left hand end, almost
• 4:46:40
  as if just mixed together. Now focusing on your knees,
• 4:46:57
  just noticing how your knees feel. Now, focusing on your elbows,
• 4:47:23
  focusing on both of your elbows, just observing the feeling
• 4:47:38
  of your elbows. Now focusing absurding the back of your neck,
• 4:48:20
  feeling that energy on the back of your neck, absurd
• 4:49:00
  your ankles, being aware of physical sensations in your ankles.
• 4:50:19
  Noticing now your toes on both of your feet, being
• 4:50:39
  aware how your toes. Yeah, right now, notice thin hw
• 4:51:34
  you entire body fails noticing your mind feels now, letting go,
• 4:52:32
  letting go, letting go everything, letting go, letting go, letting
• 4:53:14
  go everything everything. I'm going to start now, and I
• 4:53:41
  would like you just, first of all, just to see
• 4:53:43
  yourself lying down on that message table, lying on your front.
• 4:53:53
  Your head is supported, your arms are supported, and you
• 4:54:01
  feel comfortable and breathing. It's really easy, and you feel
• 4:54:11
  you feel confident in how you look as well. So
• 4:54:14
  there's none of that issue of body problems or shyness
• 4:54:19
  because I'm a professional and this is a therapy session,
• 4:54:28
  so none of that stuff matters whatsoever. This is about you.
• 4:54:39
  This is about how you feel and how you can
• 4:54:46
  enjoy that sense of comfort and relaxation that comes from
• 4:54:53
  letting go and allowing my hands and my fingers to relax.
• 4:55:00
  You buy a message your body. So I want to
• 4:55:11
  start off just by placing my hands on the back
• 4:55:16
  of your head, just gently, just so you can feel
• 4:55:21
  what my hands feel like really on you, so you
• 4:55:29
  can maybe feel the warmth of my hands on the
• 4:55:31
  back of your head. And with my hands to the
• 4:55:37
  side of your head, not pressing, but just holding there
• 4:55:41
  very gently, maybe over your ears and a little bit
• 4:55:47
  on your face, just so you can feel my hands
• 4:55:54
  so you can become accustomed to them. And now put
• 4:56:07
  my hands on the back of your head again and
• 4:56:10
  gently let them slide down onto the back of your neck.
• 4:56:24
  You can feel my hands gently stroke in the back
• 4:56:34
  of your neck to start with, just so you can
• 4:56:40
  get used to the feeling of my hands on your skin,
• 4:56:46
  get accustomed to realize that you're safe and it's all good,
• 4:56:55
  it's all fine, And I'm going to start gently massaging
• 4:57:05
  the muscles in the back of your neck with both hands. Now,
• 4:57:22
  this is a very trusting situation, really, because our necks
• 4:57:28
  are so fragile and to have someone have their hands
• 4:57:33
  around your neck in that way can sometimes be problematic
• 4:57:38
  for people, which is why massages are quite good, because
• 4:57:44
  it allows you to relax and to get in touch
• 4:57:53
  with trust, to feel useful and calm. And there's a
• 4:58:10
  massage the sides of your neck gently moving from the
• 4:58:19
  bottom of your neck. It would be sort of near
• 4:58:23
  where your shoulders start, I guess, all the way up
• 4:58:28
  to your jaw, your ears kind of area that side
• 4:58:33
  of your neck. Of course, it's a lot longer than
• 4:58:39
  the front of your neck, and then massage in the
• 4:58:55
  back of your neck. It's you that area where perhaps
• 4:59:02
  we hold tension, and as that area's message, you can
• 4:59:10
  actually feel a sense of release in the back of
• 4:59:14
  your neck and maybe you can breathe it out as well.
• 4:59:25
  Notice how it feels. Notice how you feel. Then moving
• 4:59:39
  down to that area between your neck and your shoulders,
• 4:59:44
  that musty area, starting to message that area on both sides.
• 4:59:55
  I mean, this would be the area that a lot
• 4:59:57
  of people would message if they were going to give you,
• 5:00:00
  like a shoulder message. Even that's not technically the shoulders,
• 5:00:06
  but it's all the muscles that lead to the shoulders
• 5:00:11
  from the neck, and again that can hold tension and stress.
• 5:00:18
  And when massaged sometimes a nice deep message is useful,
• 5:00:27
  and you decide how deep that message is, and just
• 5:00:42
  allow my knuckles just to dig in to get to
• 5:00:49
  those muscles and to really relaxed all the time being
• 5:01:00
  yet gentle with you and just stroking down the area
• 5:01:20
  to your actual shoulders, moving to the muscles of your shoulders,
• 5:01:32
  and maybe initially just pulling up the shoulders a little
• 5:01:37
  bit off the table just to give you a little
• 5:01:41
  bit of a stretch. But very gently, and you've got
• 5:01:51
  the muscles at the front of your shoulders, the sides
• 5:01:55
  and the back. Again, this is a part that can
• 5:02:06
  really take quite a bit of pressure, quite a bit
• 5:02:11
  of needing. If if you wish to really release the
• 5:02:21
  tension to really get into those muscles, and you can
• 5:02:30
  let your fingers in there. They can feel really nice
• 5:02:36
  sometimes just being stroked gently or being massaged quite strongly,
• 5:02:47
  it can all be beneficial to the relaxation. Put the
• 5:02:57
  muscles in your shoulders. Now you move down your arms.
• 5:03:17
  We do one arm at a time, starting with your
• 5:03:20
  right arm. Well I do is I just lift your
• 5:03:31
  arm up, just hold it to the side of you
• 5:03:37
  by words, still be attached, and I just message the
• 5:03:43
  tops of your arms all the way down to your
• 5:03:56
  forearms into your wrists, gently massaging that parts, the softer
• 5:04:24
  part which is the underpart of the arm, which leads
• 5:04:30
  to the crease in your elbow, the inside. It's much
• 5:04:36
  more sensitive skin. Sometimes just having that stroked I feel
• 5:04:53
  really nice, pleasurable and relaxing. Now moving down to your
• 5:05:10
  right hand, just holding your hand with both of my hands,
• 5:05:28
  just pressing gently on the back of your hand and
• 5:05:34
  stretching your fingers ever slightly at the same time, pressing
• 5:05:46
  down and massaging each finger, and then starting to massage
• 5:05:59
  the arms at the hand. Just turning the hand gently,
• 5:06:12
  stretching it gently, and actually having your handheld can really
• 5:06:22
  be an emotional experience sometimes even if it is a stranger.
• 5:06:31
  So when you don't know very well, like a massage
• 5:06:35
  person or a therapist, maybe because it's intimate and you
• 5:06:49
  can feel nice, you can feel safe. And as I
• 5:07:02
  put that right arm back down where it was, we
• 5:07:11
  did the same with your left arm, exactly the same.
• 5:07:22
  Massage in the muscles in your arm all the way down.
• 5:07:28
  Do you rest, stroking the inside of your arm, just
• 5:07:41
  being gentle or as firm as you require, And then
• 5:07:54
  massage in your left hand, stretching the fingers gently, massaging
• 5:08:11
  the palm of your left hand. And you feel so
• 5:08:30
  so relaxing, so comforting, And I just rest your left
• 5:08:55
  arm back down. Start to massage your back, the biggest
• 5:09:09
  part of your body, starting at the top, starting again
• 5:09:21
  where we already have been, the area at the top
• 5:09:24
  in between his shoulders, near your neck. Going back a
• 5:09:31
  message in that area again, but this time moving downwards,
• 5:09:43
  taking a downward stroke to the middle of your back,
• 5:09:51
  working from the outside inwards. It's a massage in the
• 5:09:59
  your back, but the outsides of your back, the parts
• 5:10:11
  where your arms would maybe rest against, almost the part
• 5:10:24
  that connects your front to your back. Just messaging down
• 5:10:40
  firmly but gently, as firm as you want, moving down
• 5:10:49
  and moving across a little bed, and moving all the
• 5:10:53
  way down again, be very gentle yet firm as you choose.
• 5:11:07
  Eventually we get to the spine. We can message the
• 5:11:12
  muscles and either side of your spine from the top
• 5:11:16
  of your neck all the way down to your lower back.
• 5:11:29
  We can do that a few times. Sometimes people use
• 5:11:38
  the knuckle or the two fingers and just go your
• 5:11:44
  side of the spine almost just push down, go all
• 5:11:50
  the way down to the bottom of the spine, each
• 5:11:53
  time releasing tension and opening up the body, stretching your
• 5:12:04
  body so that you feel more relaxed but at the
• 5:12:11
  same time rejuvenated. And now I'm going to move to
• 5:12:27
  one side, to your right side, and from the bottom
• 5:12:36
  of your ribs to your pelvis, I'm going to massage
• 5:12:43
  that area of your back. I'll stretch over the other
• 5:12:48
  side and i will pull the muscles gently and massage
• 5:12:54
  and push from one end that side or way to
• 5:12:58
  my side in the middle of fact to where your
• 5:13:03
  spine is massaging that sign of your spine the opposite
• 5:13:10
  side to where I'm standing. It's almost like kneading bread.
• 5:13:18
  There's that big area which is firm yet lots there
• 5:13:25
  to message. Potentially one of the most important places to
• 5:13:35
  actually have a message because you really feel it. You
• 5:13:42
  really feel the release and the pleasure of having your
• 5:13:47
  lower back massaged. It releases so much from your body
• 5:13:57
  that's not useful, starting a healing process which will continue
• 5:14:06
  long after this recording is over. The message in this
• 5:14:18
  part of your body not only feels really good for you,
• 5:14:24
  it's actually fun to do because it is, as I said,
• 5:14:28
  like kneading bread. It's a part that you can really
• 5:14:34
  get hold of and really message deeply. If that's your choice,
• 5:14:49
  then I'm going to move over to the other side
• 5:14:51
  of your body and do the same with the opposite
• 5:14:58
  part off your lawer back, kneading and messaging from your
• 5:15:07
  sides or way to the middle of your back where
• 5:15:15
  your spine is pressing and kneading firm and gentle at
• 5:15:28
  the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,
• 5:15:44
  relaxation or mixed together. Plus there's that feeling from your
• 5:15:56
  stomach as it's being stretched. Even though you're in your
• 5:16:01
  stomach now, you can feel it being stretched because that
• 5:16:05
  whole area is connected to your stomach. Now we're going
• 5:16:17
  to move or move further up to your top of
• 5:16:22
  your body and I we do the same this time,
• 5:16:28
  starting with your upper back. Put my hands forward over
• 5:16:36
  and mess it massage in that area up to your spine,
• 5:16:43
  from the side of your body up to your spine.
• 5:16:48
  So some of that message area, the muscle tissue or
• 5:16:54
  whatever fatty tissue even will be possibly from your chest
• 5:17:00
  because all connected the chest and the back connect together.
• 5:17:07
  I'm going to be massaging and just pulling some of
• 5:17:10
  that skin from your side up and massaging that area
• 5:17:21
  of your upper back all the way to your spine.
• 5:17:30
  And then I'll move down a bit and I'll continue
• 5:17:33
  with the middle of your back doing exactly the same
• 5:17:35
  thing as gentle, as deep as you choose. Now I'll
• 5:17:53
  move the other side again and do the exact same
• 5:17:58
  thing with the top of your back on the other side,
• 5:18:03
  from pretty much underneath your arm area really to your spine,
• 5:18:22
  and then continuing that all the way down, including your
• 5:18:29
  lower your middle of your back. I'm gonna go to
• 5:18:46
  your thighs, the backs of your thighs, and the sides
• 5:18:53
  of your thighs, starting with your right egg. Massage in
• 5:19:04
  the back and the sides of your thighs gently and firmly.
• 5:19:15
  There's a lot of muscles there. It's an area that
• 5:19:19
  can be very tense at times and maybe needs a
• 5:19:23
  little bit more pressure than the rest of the body
• 5:19:27
  that's up to you. You can gently stroke the back
• 5:19:37
  of your legs where you know, opposite your knee joint
• 5:19:43
  or underneath your knee joint, very sensitive, gentle area. And
• 5:19:56
  then working down to your calf muscles. Massage in your
• 5:20:03
  calf muscles thoroughly and deeply, if you choose, using both
• 5:20:13
  hands and fingers, digging deep to your ankles, in the
• 5:20:32
  back of your back of your ankles, just gently massage
• 5:20:38
  in that area, maybe lifting the leg and stretching out
• 5:20:50
  a little bit. Moving to the right foot, massage in
• 5:21:15
  the bottom of your feet and the size of your feet,
• 5:21:30
  gently but firm enough so they don't tickle, and just
• 5:21:39
  allow the pleasure that you get from having your feet
• 5:21:45
  massage to just overtake you as I continue to message
• 5:21:55
  your feet, the bottoms of your feet, the sides, your arches,
• 5:22:05
  your heel. You can put a lot of pressure into
• 5:22:10
  your heel and it feels amazing, Yet the arches need
• 5:22:16
  to be a bit more gentle. Stretching your toes gently,
• 5:22:27
  the message in the bottoms of your toes with my fingers,
• 5:22:34
  each one individually. Moving over to the left leg to
• 5:22:48
  do exactly the same thing, starting at the top of
• 5:22:56
  the thighs, working the back of the thighs and the sides,
• 5:23:03
  massaging deeply and gently the whole area, working all the
• 5:23:14
  way down. And this is an area that maybe you
• 5:23:26
  could like to spend more time relaxing and messaging. So
• 5:23:34
  perhaps if you wanted, I could bigger future recording. Want's
• 5:23:41
  spend more time on one particular area. As you move
• 5:23:50
  down to your calf muscles, Massage in your calf muscles
• 5:24:04
  firmly and gently, move down your aincor into your feet,
• 5:24:19
  Massage in the backs of your feet, the bottoms of
• 5:24:25
  your feet, stretching your toes, and massage in each tone individually.
• 5:24:38
  And the feeling of pleasure and release that you experience
• 5:24:44
  when your having your feet massaged. Feels really good. Now
• 5:25:06
  she turn over in your mind. Laying on your back,
• 5:25:17
  I'm just going to start again for your neck area,
• 5:25:30
  in your shoulders, just to get back in touch with
• 5:25:38
  that area and lets you move up. I can clean
• 5:25:55
  my hands, make them more fresh, because now I'm going
• 5:25:59
  to massage your face gently, starting off with your forehead.
• 5:26:16
  Your eyes are closed and I can just stretch your
• 5:26:22
  eyes a little bit, pushing up on your eyebrows, just
• 5:26:33
  massaging around your scalp, massaging down your cheeks, around your ears,
• 5:26:49
  into your chaw, gently the sides of your neck chin
• 5:27:10
  mm hmm. Then just moving down shall your neck down
• 5:27:21
  to your chest, starting by message in the very top
• 5:27:29
  of your chest where the collar phone is. Give a
• 5:27:37
  side of the collarbone. Then just message in the hole
• 5:27:49
  of the chest. M in the chest around because it's
• 5:28:10
  quite a large area. You can move from one side
• 5:28:15
  to the next, moving my hands underneath pretty much where
• 5:28:26
  your arms are stretching up, stretching some of the muscles
• 5:28:36
  of your back in the process, moving up over your
• 5:28:45
  chest and they're moving down again, and then allowing my
• 5:29:05
  hands to just massage gently and slide down towards your stomach,
• 5:29:14
  starting in the middle of your chest, and then gradually
• 5:29:21
  my hands moving apart and massage in and slide in
• 5:29:28
  at the same time, moving down to just below your
• 5:29:37
  red cage, moving down, then massaging up again, giving your
• 5:29:55
  chest all the attention and it needs to feel completely relaxed.
• 5:30:13
  Remembering that I'm also going to be focusing on your
• 5:30:17
  sides as well, an area that really doesn't get much attention,
• 5:30:25
  that feels really good when it's massaged. Just stroking my
• 5:30:35
  hands down the sides of your body, just below your arms,
• 5:30:43
  all way down to your hips. Now moving to your
• 5:30:56
  stomach area, stand one side of you like I did
• 5:31:03
  when I did your lower back, I'm gonna do a
• 5:31:07
  similar process of just stretching the muscles from your side,
• 5:31:16
  gently massaging from one side to the next.
• 5:31:28
  Speaker 2: Move in.
• 5:31:31
  Speaker 8: The whole area from below your ribs all the way
• 5:31:35
  down to below your belly button, and then move.
• 5:31:46
  Speaker 1: Around to the other side of you and repeat that
• 5:31:56
  process of relaxing deeply, calmly. You feel loose, you feel free.
• 5:32:12
  And it's something about having your stomach massage that's different
• 5:32:17
  from any other part because we do have a tendency
• 5:32:24
  of holding a different kind of stress in our stomach
• 5:32:30
  that we may not be aware of as in our message,
• 5:32:38
  your stomach in front of your stomach, making circles around
• 5:32:48
  your belly button, and then going the other way around.
• 5:33:03
  There's a gentleness and a freedom that comes from feeling
• 5:33:09
  how you're feeling. As I now move down the tops
• 5:33:20
  of your thighs, the muscles, massaging them, and I can
• 5:33:27
  do this two legs at the same time, pressing down,
• 5:33:35
  massaging deeply those muscles in your thighs at front of
• 5:33:42
  your thighs, and moving down to your knees, gently massaging
• 5:33:53
  your knees, sliding down on your shins, putting pressure on
• 5:34:04
  either side of your shin gently softly but firmly, moving
• 5:34:16
  down to your ankles, stroking the tops of your feet,
• 5:34:31
  and then with each foot in each hand, just gently
• 5:34:37
  messaging the whole of the foot, the top, the bottom,
• 5:34:46
  your heel, your ankle, your toes, messaging every part of
• 5:34:54
  your feet. Feels so good. Just to let go and
• 5:35:04
  enjoy the process, enjoy feeling so deeply relaxed, so much
• 5:35:29
  comfort and so many feelings that come just from touching
• 5:35:36
  your skin. And you can just lie there for as
• 5:35:53
  long as you choose, enjoying the feeling of deep comfort
• 5:36:05
  from being massaged by me. Enjoy feeling deeply right. And
• 5:36:37
  all we're going to do is blow out some candles.
• 5:36:46
  In your mind, there's going to be a hum hundred candles,
• 5:37:09
  and you're going to blow each one out individually, one
• 5:37:15
  by one, starting at one hundred. As I count down
• 5:37:27
  all the way down to one, and each time I
• 5:37:34
  say a number, you can imagine that candle in front
• 5:37:44
  of you, and I'd like you to actually physically generally
• 5:37:55
  blow that candle out, just so it's not big blows,
• 5:38:11
  just a gentle, and that candle will extinguish. And then
• 5:38:25
  I'll say the next number, so we moved down, then
• 5:38:32
  you can just blow that one out as well. And
• 5:38:45
  as we move down the numbers, you'll find yourself feeling
• 5:38:55
  more and more relaxed. If you need to sleep, you'll
• 5:39:04
  also find yourself becoming incredibly tired and sleepy. In fact,
• 5:39:16
  you may struggle to blow out all one hundred of
• 5:39:26
  these candles as you feel more and more deeply relaxed,
• 5:39:51
  more and more deeply tired, And the further you go down,
• 5:40:12
  the more your mind starts to drift. You may find
• 5:40:26
  that you stop listening to me. After a while, and
• 5:40:40
  even though there may be background sounds where you are,
• 5:40:49
  you'll be aware of those sounds at the moment.
• 5:41:01
  Speaker 4: Be me.
• 5:41:05
  Speaker 1: Start to just not even notice them at all because
• 5:41:20
  they're unimportant. Where I am, I've got the sounds of
• 5:41:33
  the birds, there's horrors, the pigeon who likes to say
• 5:41:40
  hello sometimes, and there's the odd plane that goes by,
• 5:41:50
  maybe traffic and trains in the distance, But none of
• 5:42:03
  that seems important whatsoever. Or candles you blow out, the
• 5:42:17
  less important anything is more candles you blow out, the
• 5:42:34
  further seemed to move away from sounds and from general
• 5:42:54
  date days. Stuff seems to just move away on its own.
• 5:43:11
  You feel more calmer with every candle you blow out,
• 5:43:32
  guiding the next number. Do you hear me say? And
• 5:43:49
  then you blow that candle out too? So easy, so simple.
• 5:44:16
  We're gonna start by introducing the first candle, which is
• 5:44:31
  a hundred. First candles one hundred. When you blow that
• 5:44:50
  candle out, you'll find immediately a slight change in how
• 5:45:09
  you feel, as well as a real sense of positivity
• 5:45:22
  growing within you, relaxation and sleepiness expanding. Starting with one hundred,
• 5:46:00
  I can't dole now ninety nine m candle ninety eight,
• 5:47:01
  can ninety seven, cam ninety six and ninety five, hand
• 5:48:39
  ninety four, candle ninety three, candle ninety two and ninety one.
• 5:50:33
  Ten to ninety and eighty nine and eighty eight can do.
• 5:52:18
  Speaker 9: Eighties, can do eighty eight, five s four, eighty two.
• 5:56:25
  Speaker 1: And two one he can seventy nine, can do seventy eight,
• 5:58:46
  can dole seventy seven, candle seventy six, candle seventy five,
• 5:59:48
  candle seventy four, candle seventy three, candle seventy two, candle
• 6:00:47
  seventy one, candle seventy one and seventy and sixty nine,
• 6:02:04
  candle sixty eight, candle sixty seven, candle sixty five, candle
• 6:02:57
  sixty four, candle sixty four, candle sixty three, candle sixty
• 6:04:13
  and sixty one, candle sixty, fifty nine and fifty eight,
• 6:06:01
  candle fifty seven, candle fifty six, candle fifty five, candle
• 6:07:30
  fifty four, handle fifty three, eight, ten, fifty two and
• 6:08:46
  fifty two can to cand fifty one, candle fifty candle
• 6:10:56
  foty nine, can foot it ate candle forty seven, candle
• 6:12:49
  forty six, candle forty five and forty two, jendle who
• 6:14:43
  to and foty handle thirty nine, thirty eight, can't do
• 6:17:21
  thirty seven, can't do thirty five, can't do thirty four
• 6:19:29
  tenso thirty three handle thirty one, candle four and twoin
• 6:22:22
  teen nine can twenty eight and twenty seven and twenty
• 6:24:44
  six can wity five and tiny four end of twenty
• 6:26:56
  thirty and twin tips and tenty wand and to winty yes,
• 6:30:01
  can't do ninety can do seventeen, canl sixteen chancel foo
• 6:32:48
  s jen wo candle eleven cans and two nine chimed eight,
• 6:38:42
  shamdo six m.
• 6:40:31
  Speaker 10: Four and doy.
• 6:42:19
  Speaker 1: Seven two can or let go of all of those thoughts, worries,
• 6:43:35
  concerns about the past, thoughts about the future, and even
• 6:43:42
  things you've been thinking about today. Just let it all
• 6:43:47
  go because none of it is useful in this moment.
• 6:43:58
  This is your opportunity to just focus on feeling relaxed,
• 6:44:18
  allowing yourself to get in touch with that natural sense
• 6:44:26
  of peace that we all have within us. It's available
• 6:44:34
  for everyone. It just sometimes takes a little bit of
• 6:44:39
  effort to set up the right time and place in
• 6:44:47
  order for you to just let go. Because when you
• 6:44:53
  do decide to let go and relax, that's what your
• 6:45:01
  body starts to do because you've chosen. You've chosen to
• 6:45:10
  just allow your body to unwind and your mind starts
• 6:45:18
  to slow down. And it's a nice feeling. It's a
• 6:45:25
  nice feeling at the beginning, just to know that you
• 6:45:30
  have chosen to decide to relax deeply, and because you've
• 6:45:40
  made that decision, your body will just follow suit. Because
• 6:45:49
  sometimes all the muscles in your body need is just
• 6:45:54
  permission from you to relax. Because so often we're busy,
• 6:46:03
  we're going from here to there, we're walking around, and
• 6:46:08
  we're doing stuff, and the body doesn't have any time
• 6:46:15
  or space to really relax deeply. So it kind of
• 6:46:24
  waits for you to lead the way, waits for your permission.
• 6:46:34
  And when you do give your permission, when you give
• 6:46:40
  the say so we need, say okay, it's time for
• 6:46:47
  your body to let go completely and relax totally, your
• 6:46:56
  body just follows. It's like a breath of relief. Ah good,
• 6:47:06
  I can now relax. That feeling at the end of
• 6:47:13
  a day, of a very physical day that you may
• 6:47:16
  experience in the past where you get home and you
• 6:47:20
  just sit down on a chair, maybe you kick your
• 6:47:24
  shoes off and not ah, feels so nice knowing that
• 6:47:30
  you don't have to get up again for a little
• 6:47:34
  while at least if you choose, you can just sit
• 6:47:38
  there for maybe an hour to It feels blissful. And
• 6:47:51
  just by sitting down like that, your body knows that
• 6:47:56
  it's time to relax. Your body has been given permission
• 6:48:02
  from you. Because it's a mindset in your mind, you're
• 6:48:11
  prepared to let go of everything and just completely allow
• 6:48:24
  all the stress of your body to evaporate. Any tensions
• 6:48:33
  can just gradually vanish. It's almost like magic, really, because
• 6:48:52
  that sense of relaxation in your body, it's a very
• 6:48:59
  natural story. It's not something unusual. It may feel unusual
• 6:49:06
  when you first start to relax, if you if you
• 6:49:09
  haven't really spent a lot of time focusing and giving
• 6:49:14
  yourself this space to let go completely and relax, they
• 6:49:20
  seem are most alien, but it isn't. It's actually the
• 6:49:28
  most natural thing in the world to let go completely,
• 6:49:34
  to relax totally, the most natural thing in the world
• 6:49:45
  to allow yourself to feel really calm in your mind.
• 6:49:57
  And it is almost like a which or unwinding. It's
• 6:50:05
  like you press a button and all the tension just releases,
• 6:50:14
  and it's like a wheel, like a cog, like the
• 6:50:18
  inside of the clock, just unwinding. And it's almost like
• 6:50:22
  you could see the little wind up knob that's used
• 6:50:28
  just going the opposite way that you choose to wind
• 6:50:32
  it up, and the energy that fremetic stress for energy
• 6:50:42
  gradually winding down, losing its power, losing its strength as
• 6:50:52
  a sense of relaxation becomes stronger and deeper, and you
• 6:51:02
  may find a the more relaxed you feel, that your
• 6:51:10
  mind starts to wonder, maybe seemed to stop listening to
• 6:51:20
  me for a while, and your mind goes somewhere else,
• 6:51:26
  and then you realize you're listening to me again, and
• 6:51:32
  that was just your mind drifting to sleep, which is
• 6:51:39
  quite natural, because sometimes when we're stressed and tense, we're
• 6:51:50
  not mean I actually be aware of what we need,
• 6:51:55
  what we physically your emotionally need in this moment. But
• 6:52:04
  when you allow your body and mind to relax completely
• 6:52:12
  and you let go of all thoughts, concerns, worries, ideas,
• 6:52:20
  all letting them go allow them to drop onto the floor.
• 6:52:30
  When you start to get in touch with the feelings
• 6:52:36
  of such relaxation. This feels so nice to be in
• 6:52:48
  touch with the calmness of the different body parts as
• 6:52:55
  they become looser and looser, and even your breathing seems
• 6:53:10
  easier and more natural effortless, as that cool enters through
• 6:53:21
  your mouth or nose into your lungs, breathing in comforts
• 6:53:30
  and relaxation, and then just breathing out any excess remain
• 6:53:39
  intention or stress from every part of your body and mind.
• 6:53:50
  And as you start to focus on your mind, maybe
• 6:53:56
  you notice that things come to a standstill or maybe
• 6:54:04
  just much much lower than before, because your mind is
• 6:54:13
  not really needed when listening to my voice, which allows
• 6:54:24
  your mind to relax just as deeply as your body.
• 6:54:32
  And that's synchronicity between the relaxation of your body and
• 6:54:43
  relaxation of your mind. Lets you know feeling completely calm, loose,
• 6:54:57
  and relaxed.
• 6:55:01
  Speaker 2: He is.
• 6:55:04
  Speaker 1: A great healing experience fear and has so many positive
• 6:55:20
  benefits for your body, mind, and your life. To be
• 6:55:28
  able to lect over everything and to relax completely in
• 6:55:39
  all parts of your body and mind. Even your bones
• 6:55:48
  has arise, all your muscles arise, even the skin that
• 6:56:04
  covers your body is relaxed. Every hair that you have
• 6:56:21
  is also deeply relaxed, and your brain really styles the
• 6:56:39
  feel the benefit.
• 6:56:42
  Speaker 2: Of this.
• 6:56:44
  Speaker 1: Healing relaxation. And as you focus on the inside of
• 6:56:57
  your scalp where your brain is, you can start to
• 6:57:03
  realize and notice the benefits of your brain relaxing deeply.
• 6:57:17
  And then it's your brain continues to relax sends those
• 6:57:26
  messages to the rest of your body and to mind,
• 6:57:36
  to rely relax and more deeply relax me more completely,
• 6:57:59
  letting go of any remaining thoughts or concerns allowerman just
• 6:58:12
  drop onto the floor because they're no longer necessary in
• 6:58:20
  this moment, In this moment of deep relaxation and calmness,
• 6:58:33
  filling your grain with deep concentrated heathing, calming, relaxing, free
• 6:59:00
  parts of your brain, feeling so loose and comfortable, so
• 6:59:19
  relaxed and be peaceful. Your brain feels so light, that's
• 6:59:33
  so healthy. In that sense of deep deep comfort really
• 6:59:45
  does allow you to enjoy those ever increase in sensations
• 6:59:59
  of comfort that is spreading throughout your body, relaxing each
• 7:00:15
  and every muscle of your body, eat deeper and deeper,
• 7:00:31
  much more deeper than before, much more comfort spreading through
• 7:00:50
  your body in your mind, be so peaceful and calm,
• 7:01:04
  so very very peaceful in avery part of your body.
• 7:01:20
  Lett him go mm hm a everything averything, so peaceful
• 7:01:35
  and calm, So relax a very second the passes you
• 7:01:54
  feel depath deeper, Relax deeper and deeper, relax, cal so calm,
• 7:02:27
  peace for so very piece from your head down to
• 7:02:39
  your ties. Such peace and comfort growing all the time,
• 7:02:55
  Such peace and comfort spreading through your body and mind
• 7:03:09
  deep and deeper. Such comforts, spreading and sinking deeper into
• 7:03:26
  a muscle of your body, so that you feel amazing solaxed,
• 7:03:45
  so piece, so solas and peace. Letting go. Going to
• 7:04:11
  do a body scan, focusing on firstly how you feel
• 7:04:19
  in your body, Not trying to change how you feel,
• 7:04:24
  not trying to relax, not trying to move away from
• 7:04:29
  any discomfort or stress or tension. Just accepting, observing and
• 7:04:38
  accepting how you feel in the different parts of your body,
• 7:04:45
  Just allowing yourself to be exactly as you are, to notice,
• 7:04:54
  to get in touch with how you actually feel in
• 7:05:03
  this moment. I'm going to start off by focusing on
• 7:05:13
  your hands. Just be aware of your hands. I'd like
• 7:05:25
  you to move your hands around. Just maybe move your
• 7:05:30
  fingers a little bit. I've been and closing your hands
• 7:05:37
  very gently, just so that you can get in touch
• 7:05:44
  with how your hands and your fingers feel, very very
• 7:05:57
  slow movements. Focusing now on your feet, and if you
• 7:06:15
  can just do kind of an equivalent with your feet
• 7:06:19
  is you've just done with your hands, Maybe turn in
• 7:06:26
  your ankles, moving your feet around, moving your toes gently,
• 7:06:37
  but only very gently and very slowly, noticing how your
• 7:06:49
  feet fulfill in this moment. Focusing now and your eyes,
• 7:07:05
  and I like you to just focus on your eyelids.
• 7:07:12
  Maybe you can open and close your eyes a couple
• 7:07:15
  of times to really get in touch with how you
• 7:07:20
  feel when you do close your eyes. The muscle changes
• 7:07:29
  in your eyes when you do close them, maybe raising
• 7:07:35
  your eyebrows, it stretches the tops of your eyes, perhaps
• 7:07:44
  squinting your eyes, scrunching up your eyes, just so you
• 7:07:52
  can heally get in touch with all the aspects of
• 7:08:01
  how your eyes feel.
• 7:08:08
  Speaker 2: Right now.
• 7:08:17
  Speaker 1: Now, focusing on your thighs, and it just starts you
• 7:08:24
  to gently tense your thighs, just very very gently, just
• 7:08:35
  enough so you can become more atchuned to the physical
• 7:08:47
  sensation of your upper legs, the front of your thighs,
• 7:08:55
  and the backs of your thighs, noticing and observing how
• 7:09:08
  your thighs fear. Right now, moving your focus to the
• 7:09:23
  back of your neck. Just noticing the back of your neck,
• 7:09:32
  the muscles, and of course they lead to the side
• 7:09:37
  of your neck. They also lead to the top of
• 7:09:41
  your back, which leads to your shoulders. So as your
• 7:09:48
  focus on the back of your neck, maybe can move
• 7:09:55
  your head gently upwards as if you're looking up. Maybe
• 7:10:04
  moving your head down as if you were looking down.
• 7:10:11
  Perhaps moving your head side to side, right to left,
• 7:10:18
  on only very slowly and very gently. I'm not trying
• 7:10:29
  to force anything. It has to be very very gentle,
• 7:10:40
  just so you can be more in touch with the feelings,
• 7:10:54
  with the sensations, the physical sensations of how back of
• 7:11:02
  your neck feels. Right now, as we now focus on
• 7:11:21
  the tops of your arms, the parts where your biceps
• 7:11:27
  and your triceps are between your elbow and your shoulders.
• 7:11:35
  Should focus on those parts, the tops of your arms.
• 7:11:42
  You may like to just tense them, but very very
• 7:11:50
  gently and slowly, so you're straining or putting in the
• 7:12:01
  pressure whatsoever on your arms.
• 7:12:09
  Speaker 4: It's just so that you can.
• 7:12:14
  Speaker 1: Gain more of a sense of how your upper arms
• 7:12:22
  are feeling in this moment, and just noticing as you gently,
• 7:12:36
  very gently and slowly tighten the muscles and.
• 7:12:45
  Speaker 4: Then let go.
• 7:12:50
  Speaker 1: Notice how the tops of your arms feel right now
• 7:13:07
  as a now focus on your stomach, the area the
• 7:13:18
  lower abdomen area below your belly button, moving all the
• 7:13:24
  way down to your hips, just above your grind. Maybe
• 7:13:38
  you're able to tense these muscles in the area very
• 7:13:48
  very gently and slowly if they's a difficult thing to do,
• 7:14:02
  and maybe you can just move your body, pushing your
• 7:14:11
  stomach up, maybe moving a little bit to the side
• 7:14:16
  using your hips, just so you can get more in
• 7:14:25
  tune with how your lower abdomen area is feeling in
• 7:14:39
  this moment. Just noticing the physical sensations or your lower
• 7:14:58
  abdomen as you move your attention to your mouth, notice
• 7:15:22
  in your lips and inside your mouth, the teeth, your guns,
• 7:15:33
  your tongue. Just noticing how your tongue in your mouth feels.
• 7:15:51
  And it may help by moving your tongue around your mouth,
• 7:16:00
  moving it to your left, maybe pressing it gently against
• 7:16:08
  the side of your mouth, and then to the right
• 7:16:14
  gently to the side of your mouth, perhaps pressing up
• 7:16:21
  against the top of your mouth, and then down gently
• 7:16:30
  against the bottom of your mouth, aways very slowly, in
• 7:16:41
  a very very gentle so that you can be aware
• 7:17:01
  of how you feel in your mouth area. Now I'm
• 7:17:23
  going to focus on your wrists, and I'm going to
• 7:17:38
  ask you to maybe just routine your wrists by moving
• 7:17:47
  your hands in a circular motion very gently and slowly,
• 7:18:01
  just so you can feel the sensations that you are
• 7:18:20
  currently experiencing in your risks. Perhaps move in your hands
• 7:18:37
  up and down again very very gently and slowly, very
• 7:19:02
  gentle and slow.
• 7:19:21
  Speaker 4: As we now.
• 7:19:25
  Speaker 1: Start to observe in lower back, the bad part is
• 7:19:41
  just above of your hips, where your cosix are a
• 7:19:57
  whole area which will really does include the signs of
• 7:20:04
  your body because those muscles are very much connected as
• 7:20:15
  those muscles also move into your hip aia connecting to
• 7:20:22
  your buttocks the sides of your hips, and if you're
• 7:20:38
  physically able to do so, maybe you can very gently
• 7:20:49
  just move your body eviss slightly, very slowly, some side
• 7:21:03
  to side, just enough to gauge how you feel in
• 7:21:23
  your lower back, perhaps secutive, even move your hips gently
• 7:21:41
  up and down gently and slowly in order to be
• 7:21:57
  in touch with the physical sensations of your law back.
• 7:22:24
  As we know, your attention to your jaw.
• 7:22:39
  Speaker 11: An area from your chin all the way up to
• 7:22:45
  near where your ears are, all of your jaw.
• 7:23:01
  Speaker 1: You can just.
• 7:23:04
  Speaker 4: Yeah, it's okay to do SI.
• 7:23:08
  Speaker 1: Gently open your mouth, not wide, no stretching, just very
• 7:23:19
  gently and slowly opening your mouthing, closing your mouth very
• 7:23:34
  gently and slowly, so you can be in touch with
• 7:24:00
  how your jaw feels.
• 7:24:05
  Speaker 2: Now.
• 7:24:32
  Speaker 1: No, just sit now your chest area, and you don't
• 7:24:48
  need to do anything to move your chest because it
• 7:24:56
  moves every time you breathe. It moves very gently and
• 7:25:09
  slowly automatically with each bread you tank. As you focus
• 7:25:27
  on how your chest feels when you pray, move in
• 7:26:14
  your focus to your forearms, your elbows. Maybe you're able
• 7:26:29
  to very gently and slowly tense the muscles in your forearms,
• 7:26:47
  and when you do that, you can feel your elbows
• 7:26:53
  as well, very gently and slowly, gently and softly obsad
• 7:27:35
  your forms and dill boys. Now focus the rest of
• 7:28:09
  your back, your upper back and the middle the middle
• 7:28:23
  of your back again, this part of your body news
• 7:28:44
  also every time you pray. You may not notice that
• 7:28:56
  usually make you serve your upper back. In the middle
• 7:29:08
  of your back, you can really feel that gentle and
• 7:29:32
  movement moving your focus into your area, the butties, the grain,
• 7:30:24
  those muscles, and those bones in your midsection. Just noticing
• 7:31:01
  how your hips feel right now, you can very very
• 7:31:22
  gently you love your hips, maybe side to side very
• 7:31:37
  gently and sy very sorrow. And everything starts to slow down,
• 7:32:41
  including the thoughts in your mind, and your mind itself
• 7:32:49
  just starts to gradually. It doesn't have to be instant,
• 7:32:56
  but just gradually starting to It's almost like time is
• 7:33:05
  storing chin. It's a slower pace to maybe what you're
• 7:33:16
  used to in your day to day life. It's a
• 7:33:24
  slower movement of energy, very small movements which make up
• 7:33:51
  the larger movements, which is always the case. Now when
• 7:33:59
  you move with your hand, it might seem like it's
• 7:34:03
  one movement, but it's lots of minute different muscles moving
• 7:34:11
  in accordance with each other. And what happens in this
• 7:34:22
  space that we're sharing is we move from that big
• 7:34:41
  movement into those smaller movements, starting to focus on how
• 7:34:59
  your body it feels, not just as a whole, not
• 7:35:05
  just oh, i'm feel in this way. I'm feeling stressed
• 7:35:09
  or tense, or I'm feeling relaxed and calm. I'm feeling
• 7:35:15
  this way, I'm feeling that way. Starting to notice that
• 7:35:22
  your body begins to present to you small feelings around
• 7:35:36
  your body, small physical sensations in your legs, whether pleasurable
• 7:35:55
  or not. Maybe resisting the temptation to label them or
• 7:36:09
  to judge them, those feelings, just thinking them, thinking about
• 7:36:17
  them is just being neutral, just feelings, not being particularly concerned,
• 7:36:34
  but just noticing what your body is telling you. Feelings
• 7:36:50
  in your arms instead of feeling the whole of the arm,
• 7:36:58
  Maybe notice those individual dealings, all those different muscles and
• 7:37:11
  the skin, the hairs of your arms, all the internal
• 7:37:20
  parts of your arms, the veins, the bones, just being
• 7:37:37
  aware of maybe your elbow on your right arm has
• 7:37:45
  a certain feeling. Maybe your left wrist also has its
• 7:37:57
  own individual physical sensation.
• 7:38:15
  Speaker 12: What about your forearm when your right arm, you're right forearm,
• 7:38:29
  there may not be any.
• 7:38:31
  Speaker 1: Particular feeling that you could even give a name to,
• 7:38:42
  may not feel like anything other than just a feeling.
• 7:38:47
  You know it's there. The feelings in your shoulders. Perhaps
• 7:38:59
  your shoulder is when you think about them kind of
• 7:39:02
  almost like they're the same, you know, the same feeling
• 7:39:09
  almost like you both of your shoulders are just one thing.
• 7:39:14
  Of course they're not. And when you focus on your
• 7:39:26
  left shoulder and then on your right shoulder, maybe find
• 7:39:34
  that you move the muscles a little bit, maybe tense
• 7:39:39
  the muscles gently, noticing the difference in each shoulder and
• 7:40:05
  your lower back, the left side of your lower back
• 7:40:21
  and the right side of your lower back, of course
• 7:40:32
  that connection to your buttocks and to your hips, and
• 7:40:45
  also moving up into the middle of your back. And
• 7:40:58
  sometimes like right now, actually when I focus on their part,
• 7:41:04
  when I focused on my buttocks and then I focused
• 7:41:09
  on the middle of my back, it almost felt like
• 7:41:13
  the muscles in my lower back were being stretched very gently,
• 7:41:23
  just stretched a little bit. Even though I wasn't doing
• 7:41:28
  anything to try to stretch your lower back, it just
• 7:41:37
  seemed to happen. The feeling of very gently stretching your
• 7:41:49
  lower back comes along. I have feeling in your chest,
• 7:42:16
  just noticing what sensations you are experiencing in your chest
• 7:42:30
  right now. And there's so much of the chest obviously
• 7:42:46
  there's the collar bone leading to the chest. You've got
• 7:42:50
  the chest bone. You've got the muscles in your chest.
• 7:43:01
  Of course, if you're female, there's possibly the breasts your
• 7:43:07
  male you've got the different well why not that different
• 7:43:16
  these days, But there may be more muscles at the
• 7:43:23
  top of the chest, but at the side underneath, it's
• 7:43:30
  pretty much the same. Whether you're a man or a woman.
• 7:43:34
  There's muscles there, muscles that stretch out to your back,
• 7:43:41
  as well as breast tissue which stretches and moves into
• 7:43:45
  your back. To just being aware of your chest, being
• 7:44:08
  with whatever feeling there is in your chest. When I
• 7:44:28
  noticed that, I focus on my chest, I feel it
• 7:44:36
  in my back and my upper back. I mean, I
• 7:44:41
  guess the obvious reason would be because you know, I'll
• 7:44:44
  breathe in in and it stretches my chest and my
• 7:44:55
  back at the same time. It feels it feels okay,
• 7:45:16
  doesn't feel I got a little bit of pain in
• 7:45:20
  my right chest, a little bit, not pain, but little discomfort,
• 7:45:29
  maybe stiffness possibly, I don't know. I notice my shoulders
• 7:45:39
  also wanting to flex for some reason. I think that's
• 7:45:48
  probably part of my upper back, that connection between my
• 7:45:56
  shoulders and my other back, because I can move my
• 7:46:00
  shoulders and stretch the muscles in my back, moving the
• 7:46:08
  shoulders backwards or up, which then moves. I think it's
• 7:46:14
  the scapulous in your back. It feels quite nice. Actually,
• 7:46:35
  a good thing about this is you can, if you
• 7:46:39
  want to, you can just flex or stimulate the various
• 7:46:53
  muscles in your body gently in order to get more
• 7:47:00
  of a sense of how they feel. And when you're relaxing,
• 7:47:15
  when you do tense and muscle and you let it
• 7:47:20
  go and you let it relax, it relaxes way more
• 7:47:29
  than it would normally.
• 7:47:35
  Speaker 13: You have to feel.
• 7:47:39
  Speaker 1: That you're able to do that. There's no point doing
• 7:47:43
  it if there's an issue with the per part of
• 7:47:48
  your body. You need to be gentle with yourself at
• 7:47:58
  all times when relaxing deeply, It's important to be kind
• 7:48:12
  to yourself. As you notice your mind. How much has
• 7:48:28
  your mind slowed down since we started this recording. How
• 7:48:52
  came and peaceful is your mind right now? We have
• 7:49:08
  nothing to think about and just my voice to listen to.
• 7:49:18
  Because you know the intention behind this recording, this relaxation
• 7:49:29
  at the very least, for you to feel more relaxed
• 7:49:35
  at the end of the recording than you did at
• 7:49:38
  the beginning. At the very least, for your mind to
• 7:49:51
  slow down as your body continues to relax, because that's
• 7:50:08
  what you want to happen. That's what you expect to happen,
• 7:50:30
  for relaxation to fill your body, maybe calm in your
• 7:50:48
  mind to the point of boredom when you start maybe
• 7:50:57
  to drift away, almost as if you're moving further away
• 7:51:46
  from a body in your mind, just leaving them there,
• 7:52:01
  kind of liking it an escape pod in the spaceship
• 7:52:06
  a movie, and a space movie, you know, when it
• 7:52:09
  gets a little part in it since the man.
• 7:52:15
  Speaker 14: Far away from the spaceship save to dream and continue.
• 7:52:44
  Speaker 1: To relax terrefting so slow and be so so rare
• 7:54:10
  and peace and focusing on the feeding of those individual
• 7:54:45
  parts of your body. That's a relaxing. One by one,
• 7:55:02
  you may find that every now and then you realize
• 7:55:15
  that you aren't listening to my voice because your mind
• 7:55:26
  started to imagine something different, maybe started to almost move
• 7:55:41
  into some kind of a dreamy state, And then you
• 7:55:50
  become aware of my voice again. And even though you
• 7:55:58
  may want to focus on my voice, you may also
• 7:56:05
  wish to allow your mind to just drift naturally into
• 7:56:19
  that space of comfort. And safety. As you feel more
• 7:56:41
  comfort spreading through your body like a warm blanket covering
• 7:56:55
  you gently, keeping your body at just the perfect temperature.
• 7:57:19
  And even if you can hear background sounds, they just
• 7:57:31
  don't seem to matter anymore. There's that sensor. Peace spreads
• 7:57:48
  through your mind like a gentle grease, yet strong enough
• 7:58:02
  to blow away all negativity, strong.
• 7:58:13
  Speaker 13: Enough to.
• 7:58:17
  Speaker 1: Remove from your mind any anxiety or stress that was
• 7:58:28
  there before, and blow away any other thoughts or feelings
• 7:58:43
  that just don't fit with the sense relaxation that is
• 7:59:09
  feeling your body and your mind. Unless you focus on
• 7:59:34
  your mind and count down from ten down to one,
• 7:59:42
  and with each number you hear, your mind will become
• 7:59:58
  slightly more relaxed, just just slightly, from ten down to nine,
• 8:00:20
  just a slight movement, from nine down to eight, just
• 8:00:27
  another small change in how you feel. Eight down to seven.
• 8:00:46
  That feelings is a gap, almost like a gap that
• 8:00:52
  starts to get wider, the gap between those feelings that
• 8:01:02
  you used to have in your mind compared to the
• 8:01:09
  feelings you have, the growing now feelings of comfort and
• 8:01:17
  security and confidence, and the gap becomes wider eight down
• 8:01:29
  to seven, seven down to six. When you get to five,
• 8:01:39
  the mind will start to have a certain physical sensation,
• 8:01:52
  most like there's a magnet outside of your head sucking
• 8:01:59
  the tension and the stress and any remaining feelings that
• 8:02:05
  you don't want, sucking them out through your skull. And
• 8:02:16
  then down to four you can start to really experience
• 8:02:23
  that sense of not just emptiness, but space, a place
• 8:02:35
  full of fresh air, place where you can stretch. It's
• 8:02:47
  almost as if as you go down to four and three,
• 8:02:51
  your mind is expanding with this sense of peace and
• 8:03:02
  tranquility growing it moves down to when you get to one,
• 8:03:14
  your mind just feels exactly how you want to feel,
• 8:03:27
  almost a perfect of feeling, maybe the sensation that.
• 8:03:44
  Speaker 4: You'd like to keep.
• 8:03:48
  Speaker 1: A place that's safe, where nothing can affect you at all,
• 8:04:11
  and you can stay in there a space of comfort
• 8:04:16
  and confidence, confident in your own ability to create this
• 8:04:26
  space and this feeling of comfort within your own mind
• 8:04:34
  just by counting ten.
• 8:04:38
  Speaker 4: Down to one.
• 8:04:43
  Speaker 1: And this is something that you can do yourself when
• 8:04:48
  you're on your own, the time when you can maybe
• 8:04:55
  sit down, maybe just for a few minutes, close your eyes.
• 8:05:07
  It just counts slowly from ten down to one and
• 8:05:19
  re experience these feelings in your mind. And when you
• 8:05:32
  feel that way in your mind, your body copies your mind,
• 8:05:48
  and a feeling is spread through your spine and your
• 8:05:54
  nervous system into every part of your body, travels through
• 8:06:02
  your bloodstream, heathing and relaxing every article of your existence.
• 8:06:29
  Now we can We can practice this a few times
• 8:06:38
  before the end of the recording, and then you can
• 8:06:42
  practice on your own. Each time you count for ten
• 8:06:49
  about one, the feelings of comfort, calmness, and deep deep
• 8:07:04
  relaxation becomes stronger and deeper feeling your mind and your brain.
• 8:07:22
  With these positive chemicals, the spread throughout your body, relaxing
• 8:07:32
  you so quickly, relaxing your whole body and mind so
• 8:07:43
  very very easily just by counting ten down to one.
• 8:08:02
  So we're gonna do it now. I'm gonna count from
• 8:08:05
  ten downs to one. I'd like you to repeat the
• 8:08:10
  number after me. So when I say ten, you can
• 8:08:16
  just repeat to yourself ten. Just notice, be aware of
• 8:08:30
  how you feel in your mind and your body. Then
• 8:08:42
  when I say nine, you can repeat to yourself nine again,
• 8:08:58
  noticing the increase in comfort and calmness in your mind
• 8:09:08
  and in your body the same.
• 8:09:16
  Speaker 4: Wanna say eight.
• 8:09:20
  Speaker 1: When I say seven, six, when I say five, four,
• 8:09:36
  when I say three, two, and lastly when I say one,
• 8:09:50
  can you beat that number?
• 8:10:00
  Speaker 4: Now?
• 8:10:00
  Speaker 1: Of course, when you do this on your own without
• 8:10:06
  listening to me, you can say the numbers or whatever
• 8:10:12
  speed that you feel is necessary for you, so you
• 8:10:21
  can adapt. So if you feel you want to say
• 8:10:27
  the numbers ten down to one faster than I do,
• 8:10:35
  then you go ahead and do that. Or if you
• 8:10:37
  feel when you do it yourself that you'd like to
• 8:10:42
  have more more space between the numbers, maybe take a
• 8:10:50
  lot longer to.
• 8:10:52
  Speaker 4: Get from ten.
• 8:10:55
  Speaker 1: All the way down to one, that's your choice. Also today,
• 8:11:14
  so I'm gonna count.
• 8:11:15
  Speaker 4: And ten down to one. I'm when I get to one, that.
• 8:11:25
  Speaker 1: Will be the end of this recording. The less, of course,
• 8:11:31
  you're listening with music, and the music will continue. Ten ninety.
• 8:12:49
  Speaker 15: Four assassssss.
• 8:15:03
  Speaker 16: Assassa la.
• 8:15:36
  Speaker 1: La twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten, nine, eight, seven, six, five, four,
• 8:17:40
  three two one. Now open your eyes, noticing how you
• 8:18:08
  physically feel having counted down from twenty to one, allowing
• 8:18:18
  stress and tension to leave through your fingertips and your toes,
• 8:18:24
  and as you focus on your fingertips, maybe they feel
• 8:18:28
  a little bit tingly, which is I suppose quite an understanding,
• 8:18:35
  considering attention has been exiting your body through your fingertips.
• 8:18:47
  So now I'm going to count from twenty down to
• 8:18:49
  one again. This time you're got to feel relief of
• 8:18:56
  tension and stress, an anxiety that you may have leaving
• 8:19:09
  through your stomach. Just leaving through your stomach, almost as
• 8:19:15
  if it's just releasing. The hole of your stomach will
• 8:19:22
  enable to just above your chest or below your chest,
• 8:19:27
  rather so surrounding your belly by an area, the whole area.
• 8:19:33
  You can feel the tension of your body where it's left,
• 8:19:38
  just releasing from the area, and you may notice that
• 8:19:44
  your stomach.
• 8:19:44
  Speaker 4: Will become very relaxed. As I count down.
• 8:19:50
  Speaker 1: From twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,
• 8:20:57
  eight seven six.
• 8:21:09
  Speaker 17: Wye oh.
• 8:21:18
  Speaker 4: Three two what And you can open your eyes again if.
• 8:21:35
  Speaker 18: You choose, but you can just keep them closed because
• 8:21:39
  the girls relaxing, just not to say your stomach.
• 8:21:44
  Speaker 1: Girls, notice as your focus just do a little scan
• 8:21:49
  of your body. It's not to say your body fils
• 8:21:55
  focusing uppo, do you back, chest, stomach, LEAs, arms, hands, feet,
• 8:22:09
  Just noticing, and you know, you may start to more
• 8:22:18
  of a sense of tiredness, which may be the reason
• 8:22:23
  you're listening to this recording because you.
• 8:22:28
  Speaker 4: Like to.
• 8:22:30
  Speaker 1: Let go completely of everything and dread.
• 8:22:37
  Speaker 18: All into a nice, natural, calm, relaxing sleep.
• 8:22:52
  Speaker 1: So now the focus on your forehead, and if you choose,
• 8:23:03
  you can incorporate your eyes in this focus as well.
• 8:23:08
  Your forehead and your eyes. It's that whole area basically,
• 8:23:14
  almost as if you were wearing a mask, you know,
• 8:23:17
  like a.
• 8:23:19
  Speaker 4: I don't know, a Batman mask or something, or.
• 8:23:25
  Speaker 1: I'm trying to zorrow or something, you know, the kind
• 8:23:28
  of mask that covers your eyes but also covers quite
• 8:23:31
  a lot of the forehead. We're focusing on that area
• 8:23:37
  because that's the area that we're now going to release
• 8:23:41
  tension and stress from your mind and your brain. From
• 8:23:46
  your mind and any tension that you may have remaining
• 8:23:51
  your face, in your neck and your jaw and your
• 8:23:55
  eyes and your forehead and or your scalp. So basically,
• 8:24:01
  any tension within your head area, including your mind.
• 8:24:07
  Speaker 4: And your brain, that's going to be.
• 8:24:13
  Speaker 1: Released through your forehead and your eyes as I count
• 8:24:21
  down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.
• 8:25:53
  Speaker 4: Four three. Yeah, what.
• 8:26:16
  Speaker 1: Noticing and she scared your face, the jaw, your eyes,
• 8:26:25
  the cheap bones, your ears, avoihead, your scalp.
• 8:26:34
  Speaker 4: Your neck, the back of your neck, in the front
• 8:26:37
  of your neck, the.
• 8:26:39
  Speaker 1: Side of the neck, and the throat. Hm noticing being
• 8:26:50
  aware of the comfort increased in the relaxation, not just
• 8:27:01
  in your head and neck and mind all save the
• 8:27:06
  rest of your body. Justice, how loose and calm you feel,
• 8:27:18
  and how easily.
• 8:27:21
  Speaker 4: It is to just let go completely, let go completely,
• 8:27:40
  how easily.
• 8:27:49
  Speaker 1: So do now is? And could focus on the top
• 8:27:53
  of your head, and we're gonna allow every last.
• 8:28:06
  Speaker 4: Piece of tension or stress that might be.
• 8:28:11
  Speaker 1: Lingering or hiding in your body or mind, my head.
• 8:28:18
  Speaker 4: To just.
• 8:28:20
  Speaker 1: Be sucked out on the top of your head.
• 8:28:26
  Speaker 4: The least.
• 8:28:30
  Speaker 18: It's yeah, I want sucked out into the clouds. Imagine
• 8:28:37
  to peep aloud a pup your head and it's like
• 8:28:42
  a whirlpool, and this is gonna suck.
• 8:28:45
  Speaker 4: That at tension, how at the top of your head
• 8:28:51
  and just take it away.
• 8:28:58
  Speaker 1: To focus. Imagine an opening on the top of your
• 8:29:02
  head with a tension, stress and in remaining issues, maybe
• 8:29:09
  worries of concerns that have no.
• 8:29:12
  Speaker 4: Use to you now can all be sucked down at
• 8:29:16
  the top of your head's taken away as I count
• 8:29:23
  down again from twenty down to work now.
• 8:29:33
  Speaker 1: Twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen, thirteen, two, even, ten,
• 8:30:45
  nine eight seven six why.
• 8:31:13
  Speaker 13: Four three j wapre.
• 8:31:44
  Speaker 4: I'm noticing how.
• 8:31:45
  Speaker 1: You feel, how relaxed and calm yet physically and mentally fail.
• 8:32:01
  Speaker 4: Right now, How peace so.
• 8:32:11
  Speaker 1: Your mind feels. It feels so nice to just let go,
• 8:32:20
  to give yourself some space to breathe easily, to think calmly,
• 8:32:34
  just to take a break from all that pointless worry,
• 8:32:41
  concerns about things that you don't need to think about
• 8:32:48
  right now, because this is your time to let go,
• 8:32:57
  This is your space to enjoy joy feeling deeply relaxed,
• 8:33:06
  peaceful in your mind, relaxed in your body. I can
• 8:33:14
  feel so good, so nice to just not have to
• 8:33:23
  do anything, to be able to really enjoy that serenity
• 8:33:35
  that comes.
• 8:33:37
  Speaker 4: And letting go completely.
• 8:33:41
  Speaker 1: That peacefulness that comes with.
• 8:33:50
  Speaker 4: Being in this.
• 8:33:54
  Speaker 1: Peaceful space. And you can keep this sense of calmness
• 8:34:04
  for as long as you choose, if you choose to
• 8:34:16
  drift on into a deep, healing natural sleep, and you
• 8:34:23
  can do that, it's completely up to you, and you
• 8:34:35
  can keep this feeling of calmness physically, mean in your
• 8:34:39
  mind as long as you choose to feel completely relaxed,
• 8:34:53
  completely relaxed. Like you to make up your mind that
• 8:35:05
  you're going to relax, and I want to explore that
• 8:35:16
  with you. What it feels like when you actually decide
• 8:35:24
  that you're going to relax, not forcing yourself, but giving
• 8:35:28
  yourself that. Yes, it is a command, really, isn't it.
• 8:35:34
  When you're telling yourself relax in a gentle but firm way,
• 8:35:43
  that only.
• 8:35:45
  Speaker 4: You can really tell you something in that way.
• 8:35:50
  Speaker 1: You can't really have someone else saying to you, now
• 8:35:52
  it relax, relax, you know, and it needs to be gentle,
• 8:35:59
  but you can't. Someone else can't really have the same
• 8:36:06
  the same kind of influence or power that you have
• 8:36:13
  over your own physicality, over how you feel, because when
• 8:36:25
  you say it to yourself, it means more. It's personal
• 8:36:32
  and your brain and your unconscious mind, and your body
• 8:36:38
  listens to what you say. So for example, we'll test
• 8:36:44
  it out and do a little test, a few little
• 8:36:47
  tests along the way, and you can get more of
• 8:36:51
  an idea of the force, a positive force that you
• 8:36:58
  can have creating a sense of comfort and relaxation in
• 8:37:06
  your body and your mind quite quickly just by you
• 8:37:13
  telling yourself to relax. So I'm going to start by
• 8:37:23
  it's focus on your hands. Focus on your hands, and
• 8:37:29
  just tell your hands to relax. Just say relax. As
• 8:37:36
  you focus on your hands, you could say my hands
• 8:37:42
  are relaxed, or I want my hands to relax. I
• 8:37:47
  think if you actually do it directly by focusing and
• 8:37:54
  imagining that your hands can hear what you're saying.
• 8:37:58
  Speaker 4: You know they've got little ears. This is a little weird.
• 8:38:04
  Speaker 1: So talking to your hands and just say relax, noticin.
• 8:38:21
  Speaker 4: Your hands, start to relax.
• 8:38:35
  Speaker 1: Now, focus on your eyes and tell your eyes to relax.
• 8:38:39
  You're just saying the same word relax. And find the
• 8:38:44
  right tone for you. You know, I might say relax,
• 8:38:52
  but you you might say relax or the act. You know,
• 8:39:01
  you might say it differently to yourself, and that's important
• 8:39:07
  for you to gauge what feels right for you to
• 8:39:14
  just tell your eyes to relax whilst focusing on your eyes,
• 8:39:19
  your eyelids, the muscles around your eyes, your eyebrows, and
• 8:39:24
  just tell your eyes directly relax.
• 8:39:32
  Speaker 4: Yeah.
• 8:40:00
  Speaker 1: I just did that myself. And sometimes you may feel
• 8:40:10
  that you need a bit more time or the different
• 8:40:15
  parts to relax, you know, because I start talking again
• 8:40:19
  and maybe that part hasn't relaxed fully. But what will
• 8:40:24
  happen is it will just continue to relax.
• 8:40:26
  Speaker 4: Even though I'm talking.
• 8:40:29
  Speaker 1: And that's happening with my eyes. Something else I noticed
• 8:40:34
  is when I started focusing on my eyes, that actually
• 8:40:40
  almost became They.
• 8:40:41
  Speaker 4: Got worse before they got better in a way sort of.
• 8:40:44
  Speaker 1: I felt a degree of tension growing in my eyes
• 8:40:49
  and then disappearing. So I think what that was really
• 8:40:54
  is just me becoming more aware of the tension was
• 8:41:00
  already dead, but I wasn't. I wasn't focused on it, peopole,
• 8:41:06
  so I wasn't really acknowledging it or really conscious to
• 8:41:14
  those feelings. Yeah, my eyes is still continuing to relax,
• 8:41:28
  as well as my hands. Actually, my hands have got
• 8:41:33
  a certain kind of energy, like not buzzing but I
• 8:41:40
  can kind of feeling a degree of energy in my hands.
• 8:41:48
  Maybe that's where the tension has been released. Maybe that's
• 8:41:53
  causing that, And it's part I think you should focus on.
• 8:42:03
  Speaker 4: The back of the neck.
• 8:42:04
  Speaker 1: That's a part which quite often well for me, holds tension.
• 8:42:10
  I don't know about it for yourself. I think it's
• 8:42:12
  quite a standard place where tension is sometimes held. So
• 8:42:21
  and I'm doing exactly what you're doing as you do
• 8:42:24
  it as well, so I'm telling my body parts to
• 8:42:28
  relax as well. So if you tell your neck at
• 8:42:31
  the back of your neck, focus on the back of
• 8:42:33
  your neck, and just say relax in your own.
• 8:42:40
  Speaker 4: Words, in your own tone, in your own voice.
• 8:42:43
  Speaker 1: You can say out loud, or you can just say
• 8:42:46
  it to yourself internally. But you're focusing, and you're saying
• 8:42:51
  it literally to the back of your.
• 8:42:54
  Speaker 4: Neck, as if the back of your neck can actually
• 8:42:57
  be here what you're seeing. So do that now to
• 8:43:04
  say the legs, So back your neck, and I'll do
• 8:43:08
  the same. Now what I noticed, and you may have
• 8:43:50
  had similar thing.
• 8:43:52
  Speaker 1: Yes, even though was focusing on the back of the neck,
• 8:44:01
  other parts started to I don't know, showed themselves to
• 8:44:08
  me or maybe because they want to be relaxed as well.
• 8:44:11
  But I started noticing the feelings in my shoulders, attention
• 8:44:16
  in my shoulders and in my upper back. Whether that
• 8:44:22
  was because my.
• 8:44:24
  Speaker 4: Back of my neck was saying, I'm pretty much okay.
• 8:44:30
  It's the other parts that need attention, but my low
• 8:44:39
  my back of my neck is still relaxing, but I just.
• 8:44:44
  Speaker 1: Became more aware of other parts that needed attention. Now,
• 8:44:50
  this might happen, and it's not. It doesn't mean that
• 8:44:55
  it's going wrong.
• 8:44:56
  Speaker 4: It just means you're.
• 8:44:58
  Speaker 1: Being NotI more places that also want to feel relaxed.
• 8:45:08
  So I'm going to focus on my upper back.
• 8:45:12
  Speaker 4: So you can do the same, even if you don't
• 8:45:16
  have any.
• 8:45:18
  Speaker 1: Feelings of tension that robvious in your upper back, if
• 8:45:24
  you just focus on your back and the whole area
• 8:45:29
  and the shoulder blades down to the middle of your
• 8:45:33
  back and the spine. And with me, it's more the shoulder.
• 8:45:38
  Speaker 4: Blades are yeah, that's the parts that really sort of
• 8:45:49
  given me.
• 8:45:51
  Speaker 1: The nod.
• 8:45:53
  Speaker 4: Do you need to relax in the souls that ask
• 8:45:56
  that hard to relax And you can do the same.
• 8:45:59
  Speaker 18: Now relapsed about the back, there's something strange happened there
• 8:46:26
  and this.
• 8:46:28
  Speaker 4: Often happens, and we're doing this work.
• 8:46:33
  Speaker 1: For sixteen years or something, and often I'm once surprised, amazed,
• 8:46:41
  really bad. There can be a feeling. So when I
• 8:46:47
  was focusing on the back of my neck, my other
• 8:46:51
  back was starting to feel quite stressed and in need
• 8:46:56
  of attention. As soon as a star is talking to
• 8:47:01
  you about my other bank and talking about, you know,
• 8:47:06
  getting ready to ask the other bank to relax, when
• 8:47:11
  the back already started to relax, It's almost as if
• 8:47:17
  it doesn't need to hear the words, just needs attention,
• 8:47:27
  just needs to be noticed. And that is something that
• 8:47:39
  often happens in this type of situation. Is when you
• 8:47:46
  start to relax.
• 8:47:50
  Speaker 4: A couple of parts of your body, as we've done.
• 8:47:53
  Speaker 1: With our hands, the eyes, that eyelids, and.
• 8:47:59
  Speaker 4: Now back of the neck, top of the bank, of
• 8:48:08
  the bag.
• 8:48:10
  Speaker 1: The rest of the body seems to just take notice
• 8:48:16
  and decide in its own way to start relaxing.
• 8:48:24
  Speaker 4: Other parts of your body.
• 8:48:27
  Speaker 1: Start to just become looser. I suppose it's kind of
• 8:48:36
  like a bit of an avalanche, you know.
• 8:48:39
  Speaker 18: The little ball starts rolling and before you know it,
• 8:48:43
  the whole of your body is completely.
• 8:48:45
  Speaker 4: Relaxed and try.
• 8:48:55
  Speaker 1: And if you focus on your face, you focus on
• 8:49:03
  your eyes, the eyelids, your eyebrowns, and the muscles around
• 8:49:12
  your eyes. Maybe you started to notice that your forehead
• 8:49:21
  is more relaxed than it was. Maybe your face is
• 8:49:26
  more relaxed.
• 8:49:30
  Speaker 4: I would say, my entire face is a.
• 8:49:33
  Speaker 1: Lot more relaxed than it was. So you're going to
• 8:49:46
  focus now on your shoulders. It came just like before,
• 8:49:54
  just two on your shoulders.
• 8:49:57
  Speaker 4: You can do the.
• 8:49:58
  Speaker 18: Ditch, can do the right shoulder, and you shoulder.
• 8:50:02
  Speaker 4: I just didn't do both at the same time.
• 8:50:06
  Speaker 1: Just tell your shoulders and you focus on them in
• 8:50:09
  your mind. Focus on them and you feel maybe.
• 8:50:15
  Speaker 4: You can see them in your mind's eye. Just tell
• 8:50:22
  your shoulders to relax as nice as they relax.
• 8:51:17
  Speaker 18: But I do notice, I mean, especially with my back,
• 8:51:24
  is the connection between the different parts the back, the shoulders,
• 8:51:31
  the neck being reconnected and being such a large part
• 8:51:41
  of your body, it's almost hard to separate them from
• 8:51:47
  each other. And my lower back is starting to relax
• 8:51:55
  on the same.
• 8:52:02
  Speaker 16: Maybe you're going.
• 8:52:03
  Speaker 4: Too slow.
• 8:52:06
  Speaker 1: And that could be an issue because we will go
• 8:52:10
  at different speeds. And the idea of giving of this
• 8:52:16
  recording was for you to be able to just say
• 8:52:19
  to yourself, relax without focusing on any.
• 8:52:34
  Speaker 4: Particular part of your body. Because when you know that.
• 8:52:40
  Speaker 1: Turning your hands.
• 8:52:44
  Speaker 4: To relax, your hands relax, me tell.
• 8:52:53
  Speaker 1: Your eyelids and your eyes and muscles around your eyes,
• 8:53:02
  your eyebrows to relax. They relax.
• 8:53:15
  Speaker 4: To that could your neck to relax and relaxes until
• 8:53:36
  you're out the back to relax and didn't relaxes.
• 8:54:03
  Speaker 1: You tell your shoulders.
• 8:54:06
  Speaker 4: To relax, the relaxed, and you told your hands to relax.
• 8:54:44
  They relaxed and they continued to relate.
• 8:54:55
  Speaker 1: And told your eyelids, the muscle around your eyes, your
• 8:55:02
  eyebrows to relax. They relaxed.
• 8:55:10
  Speaker 4: And continue to relax. And you told at the back
• 8:55:21
  of your neck us on the back of your neck
• 8:55:28
  and told it to relax and relaxed and continued to relax.
• 8:55:48
  And you told your up the back to relax. The
• 8:55:57
  relaxed and continued to relax.
• 8:56:10
  Speaker 1: That's with your shoulders. You told your shoulders to relax,
• 8:56:16
  and your shoulders relaxed and motin.
• 8:56:28
  Speaker 4: To relax.
• 8:56:34
  Speaker 16: And it's not just that, it's.
• 8:56:42
  Speaker 4: But the rest of your body is also been listening.
• 8:56:48
  Speaker 1: No relaxation has.
• 8:56:50
  Speaker 18: Been spreading, so from your eyes to relaxation, spread to
• 8:56:56
  your bullhead, around your face.
• 8:57:01
  Speaker 4: Into your skin, into your jaw, into the front and
• 8:57:15
  sides of the neck, only dawn, chest and story.
• 8:57:27
  Speaker 1: And relaxed hands and shoulders.
• 8:57:32
  Speaker 4: Meet up to yours, releting pp arm elbows and wrists,
• 8:57:47
  letting go with no bag. He but explaining, and just
• 8:58:04
  start to relax, spreading.
• 8:58:13
  Speaker 16: Through your legs.
• 8:58:19
  Speaker 4: Four way down, giving groups the tops of your feet,
• 8:58:29
  the summit, the bottoms of relaxing in your tone, turning.
• 8:59:10
  Speaker 18: And sher putylas his warmth to mind becomes s peaceful.
• 8:59:35
  Speaker 4: That's the point where if he choose, to fool's sake,
• 8:59:50
  easily do that. He said, to it the way, because
• 9:00:05
  it's nothing very hard in your mind, brains peaceful, body
• 9:00:23
  teams thank you, mention between body might sing the word
• 9:00:59
  you say to yourself, right, I don't need like yourself,
• 9:01:15
  just one.
• 9:01:18
  Speaker 16: Just fit your song, the entire.
• 9:01:22
  Speaker 4: Body saying a word.
• 9:01:36
  Speaker 16: Right, it's uh.
• 9:01:48
  Speaker 4: Uh sensations about spoil them.
• 9:02:00
  Speaker 16: Well. The boy.
• 9:02:07
  Speaker 4: Who sam to the thought.
• 9:02:27
  Speaker 17: Les the boy to do.
• 9:02:46
  Speaker 4: Just turns eight eighteen starting now number.
• 9:03:28
  Speaker 1: Twenty nineteen eighteen seventeen.
• 9:04:00
  Speaker 17: Sixta fourt.
• 9:05:00
  Speaker 16: Assassssssssssssssssstes you if
• 9:10:00
  Speaker 1: Attatatatatatatatatatt passsssssssss