Latest / Let me bore you to sleep (Jason Newland) / (no music) (10 hours) Discussing My Bipolar & EUPD – LMBYTS#1435

Transcript

(no music) (10 hours) Discussing My Bipolar & EUPD – LMBYTS#1435 · Let me bore you to sleep (Jason Newland)

0:00
Speaker 1: Welcome to Let Me Boy to Sleep. My name is
0:05
Jason Newland. Please only listen when you can safely close
0:10
your eyes. And uh, my website is Jason Newland. No, no,
0:24
my website is let Me Boy to Sleep. Yeah dot com.
0:36
Don't ask. Let's just I made some changes. Not all
0:44
changes go smoothly. I have discovered, for example, it's going
0:53
to open my laptop. Now I've got that shining in
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my face. Okay, so I've had a lot of problems
1:04
with my Apple podcasts the last few days. I think
1:14
it's now sorted. I play it's now sorted, but it's
1:21
taken quite a lot of effort to get it done. Yeah,
1:31
so hopefully it's all done. I'd say all done, and
1:43
it's never going to be complete, but I hope it's done,
1:48
as in working correctly. Please please, please, please please, because
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the stats were ridiculous yesterday. I mean, honestly, two hundred
2:08
and sixty three downloads of my podcasts. Two hundred and
2:14
sixty three in one day. Now, you know, it can
2:20
go down quite low sometimes if I haven't recorded anything
2:25
for a week or two weeks or something like that.
2:29
But bearing in mind i'd recorded one on Monday, Tuesday
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and Friday, so there wasn't really unless the recordings were
2:46
just really bad, really bad. So I need to get
2:51
these lights sorted outs. I don't like the light shining
2:54
in my face. I know the picture isn't great. I'm
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doing this on YouTube. It's very windy, very very windy.
3:07
I don't know why I'm doing it on YouTube. So
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what I've been doing is I'm trying to organize my website,
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let Meboydsleep dot com so that I just wanted to
3:27
get everything kind of back to normal. And I'll be honest,
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I'm not sure. I don't know what normal is anymore.
3:41
So what's this I look at today? It is Today's
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the twentieth of September two thy twenty five, and it's
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Apple podcast is now back now eventually, I got it
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back by about lunchtime ish, so it's been about six
4:12
hours and it seems to be kind of getting back
4:16
to normal again ish, But I know how difficult it
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can be. All right. Yeah, I'm seeing that some of
4:32
the people that the places that normally listen are still
4:35
listening again. That's good. But I'll give you an example,
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like yesterday's let Me boy This Sleep, which was Q
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and A Friday. I looked at the stats this morning,
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and I think I had three listens to the ten
4:54
hour version with music, or six listens sis yesterday. This
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was this morning, you know. I mean, I'm not getting
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millions a day normally, but six listens and when I
5:19
upload I would get that in the first few minutes.
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It's so Yeah, it's very strange. Even on SoundCloud. If
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I uploaded a recording, what are you doing books? Something
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went wrong? Okay, so SoundCloud's not working for some reason. Hm,
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oh now it is all right. So as soon as
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I upload something to SoundCloud pretty much you know, get
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a few listens sort of straight away within minutes of
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doing it. With spreaker, that stats take about an hour
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or so, maybe two hours to show up. So whatever
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I've got now, you can add a few hundred onto it.
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So by six forty five in the evening now, so
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by midnight it's going to be maybe not double, but
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it's going to be getting onto sort of double. What
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it is if it's like a standard day days, which
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I'm not sure what a stand what is a standard day?
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How do new is really boxing on tonight? I do know,
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I'm not sure. Yeah, so yeah, so I get rid
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of that SoundCloud a little message to Sebastian, and then
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that was Sebastian. I'm just trying to think, because this
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is like Saturday summary. I made a lot of changes,
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and I think I got a little bit carried away,
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and I had a lot of messages on Facebook telling
7:27
me that basically the new recordings are not shown themselves.
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Speaker 2: And.
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Speaker 1: It just got a little bit like, oh, what do
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I do? What do I do? So I did post
7:50
this eight hours ago, hopefully fixed the Apple podcast issue.
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So that must have been about eleven o'clock this morning.
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It's getting it's it's trained me a little bit dwined.
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And I've got a new person joined Jason newlands boring
8:17
group on Facebook, and so I like to say hello
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to Kaylee, Hi Kayley, and also yesterday Karen, Hi Karen.
8:34
So welcome to Karen and Kayley Welcome. And if you'd
8:40
like to join Jason Newland's boring group, then just please
8:44
go to Facebook or if you go to my website,
8:48
let me boril you to sleep dot com. There's a
8:52
there's a message, it's basically a link at the top
8:54
Facebook group and you can go there and just join.
9:01
So I've had messages from people telling me that it's
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successful now and everything's up to date. All the old
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stuff now plays again. So yeah, that's a weird face.
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I just made it on a computer screen camera. Roh.
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So I spoke to the I spoke, I spoke to
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my GP. I had a doctor's appointment on the phone
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on Thursday, after having spoken to the mental health nurse
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a month ago, and then having spoken to the doctors
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surgery a week ago, and then I got to the
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doctors called me on Thursday morning and has referred me
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to the mental health team, and the mental health nurse
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is going to contact me on the thirtieth of September.
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I think, I think something like that. So, yeah, I
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get that the doctor increased my medication. So I might
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become even slower than I already am, even slower just
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when you thought that I couldn't get any slower and
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any more boring. And it might be the medication that
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makes me boring. Maybe if I didn't take my medication,
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I wouldn't be boring and slow, and I would be
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talking oh so quickly. See, you can't get to see
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me what I was like. In a kind of a
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Manichy phase because all those videos were lost. But there
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was a little phase, a little phase back in two
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thousand and eleven, probably looking at summertime, and I was
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definitely I was laughing at things that weren't even funny. Really,
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it was weird. I was a little bit, very hyper
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a little bit, and I did some stuff on camera
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because I was making regular vlogs back then on YouTube.
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My cousin contacted me and said, I'm worried about you
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because there's some of the things I was saying and
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doing on there. So yeah, and that was shortly before
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I was Yeah, that was in the summer, and then December,
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I was diagnosed with bipolar for the first time. For
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the first time. I do remember. I actually had a
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a review, a psychiatric review back in two thousand and four.
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So I was having severe anxiety between November two thousand
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and three. It lasted for years, but luckily it did
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it reduced sort of during two thousand and four, induced
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a bit two thousand and five, two thousand and six,
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it was almost kind of sorted, not sorted, but like
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it wasn't seemingly all the time, and that's part of
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the reason why I started doing audios and videos to
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try and help calm people down, calm the mind, perhaps
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a distraction, maybe just a calm in voice to listen to,
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which is kind of what I needed for myself anyway.
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I waited for months for this psychiatric review. I was
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initially I'm talking about mental health here, so I should say,
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don't listen to this if you don't want to hear
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about my mental health stuff. I'm not going to go
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into any juicy details or anything like that. I'm just
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going to sort of I'm not going to talk about
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it too much, although there's some stuff I'd like to say,
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but I won't. I won't shall I I would like
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to quite like to, quite like to make a video
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or recording where I open up about some of the
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more personal aspects of my life in the past and
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even now, but it doesn't necessarily fit together with the
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lighted the lightheartedness or the lightness of what these recordings
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are supposed to be. So I don't really get into
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heavy conversations. Really, I talk about factual stuff. You know,
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I've seen a doctor, I'm seeing a mental health nurse
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or whatever. I'm not going to go into any more
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detail than that. Really, it's just I give you an
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update on what's going on in my life. That's part
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of what this is. And so this is kind of
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a I suppose, quite a funny story, not funny, but
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you know, kind of funny, but also a little bit sad,
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a little bit sad. So what happened is I was
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first and when I first started going to the doctors,
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because I've been on I was on antidepressants nineteen ninety five.
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That's the first time for anxiety and depression. So and
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then I was on them again in I think probably
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ninety six, then again end of ninety seven, and then
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probably nothing until two thousand and two November. So I
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went quite quite a few years. I didn't I don't
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think I had any medication, but I might be wrong.
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It's hard to remember, but back then i'd take it
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and I didn't like it, and i'd stopped taking it.
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I also had two friends that were very I wouldn't
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say unsupportive, but judgmental because they didn't understand. I had
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one friend saying to me, it wasn't saying that I
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was weak because I was on medication. But that's kind
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of what I took from the conversation. So my ad
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My response was, well, stuff the medication, I'll stop taking
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it then, or maybe the person said that I well,
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I felt that they were saying that I was reliant
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upon it. And you know, medication shouldn't be taken long term. Well,
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what do you do for a long term medical condition? Then,
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my dear, what am I supposed to do? Bipolar EUPD.
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Bipolar is not a short term thing. You don't just
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take medication when you're feeling bad, or take medication. You know,
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when you're too high, you can't just take medication to
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like bring you down. And when you're feeling too low,
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you can't take medication just to bring you up. It'd
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be nice if I could, and then on those days
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one kind of average, i'd be just wouldn't take anything.
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I'd love that, just pop a pill and then I'm fine.
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But because of the nature of it, it's a daily
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routine to keep those levels of I don't know, serotonin
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and balance in my brain. I don't want to be
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on medication. But you know what, I had a friend
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and I used to know that the Buddhist center, and
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he said something to me that was really He's part
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of the reason I think I wanted to go and
18:56
visit Thailand because he loved the East. He traveled all
19:00
over Vietnam. I'm trying to think of different countries, but
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that whole kind of area. He just loved it. And
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he kept telling me the people there are so nice,
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so friendly. He said, you never, you won't understand it
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unless you go there. You need to see for yourself
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how lovely the people are when you go to you know, Vietnam.
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I can only think of Vietnam and Thailand, and there's
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lots of other countries in that area. I just can't
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think of any Canada. I don't know, but he said
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he said something to me, and I remember I was
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at the bottom behind the cat the Buddhist center. There
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was like a cabin. It was an actual building structure
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and we would use it classes like meditation classes or
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teaching classes, you know, groups to getting together and stuff
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like that. And it was just separate so it fitted
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probably six people that's chairs wise. I mean, it wasn't
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a lot of space, but there was a little toilet
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and a coat rack, you know, pretty much everything you needed.
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A little heater, so therapists also used to use it.
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There was an acupuncturist that used to use it. Well.
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I went to a few times because I've had I've
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tried so many different therapies to try and help with
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my to you know, to relax and my situation, and
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I like acupuncture. I think there was a reiki person
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possibly that worked down there, so they just went the
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room by the hour. And what I did when I
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became a counselor, I also rented that room so for
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private clients, but also people that I did the because
21:13
I also did the free Konic chronic pain relief service
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there as well, so I used that for the same
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same thing. I also used it when I lived around
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the corner from there. This is in twenty eleven, I
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used it. I used to go there in the nighttime.
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I'd ask them first. I didn't just turn up by
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the keys to get in, and there was okay ovid.
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I went there at night once everyone was gone, so
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like eleven o'clock or something, and I'd stay there for
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a few hours and I'd make videos, hypnosis videos and
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stuff like that because it was quiet and well. Anyway,
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one day I was in there and I was waiting
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for a client to turn up, and my friend of
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the man I would tell me about. He was there
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as well, and some of the other people were there
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and they were meeting up and he was there. I'm
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not quite sure why he was there, but he was
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there anyway. And he told me, he said, because I
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I was going for a very difficult, very difficult time
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at that at that moment, and I pretty much refused
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to take medication. I refuse to go and get help.
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And he said to me, he said, he knew my history.
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He knew my history of know all the different things
22:57
that had kind of time I'd been on medication, stuff
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like that, so you can't have we had a little
23:04
bit in common from that perspective, And he knew that
23:08
I had a bit of an attitude about taking medication
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for me, not for other people. I don't judge other
23:15
people for what they need to do, but for me,
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I just I didn't want to. I just didn't want
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to take it. I didn't. I just didn't. I didn't
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want to be I don't know how much of that is,
23:29
just how much of that is other people have influenced
23:40
me with their attitudes, with their stinking thinking. As Ziggy
23:48
Ziggy Ziggler wherever his name is would say so I
23:55
he said, anyways, it's in the summer, and he said
23:57
to me, I said, well, he said hmm. I said no,
24:02
I had to go. But why why are you going
24:04
for He said, well, you're clearly not doing very well.
24:08
I said, no, fair enough. I gotn't argue on that one.
24:12
And he said, why don't you just go back to
24:15
the doctor and see maybe get back on the antidepressants.
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This is better one. This is before I was diagnosed
24:22
with bipolars. It was I knew I was not doing
24:30
this too good, but I didn't quite know what they
24:33
didn't know about that part of it. And because this
24:37
is after the me being all like mannic and stuff previous,
24:43
so this is probably the end of the summer, probably
24:46
kind of September time or maybe August. And I said, nah,
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I just can't be bothered. I don't want to be
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reliant upon it. I don't want to be dependent upon it.
25:06
And there was I think there's a part of me
25:08
still used to think that maybe it made me weak,
25:15
which is ridiculous, but there was kind of a sense
25:18
of ole, it's a week, it's you know, I want
25:22
to be stronger than that. And he said, look, because
25:26
he was a lot older than me. He retired, So
25:29
I was in my wow was what was I forty? Wow?
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Or maybe yeah? I probably hadn't even turned forty one yet,
25:45
so I was forty years old. One more wow wow.
25:51
So I was a young man. He was probably I
25:58
would say, probably late fifties, maybe early sixties. He'd retired early,
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but he was I probably had about twenty years on me.
26:08
And he said to me, he said little JJ. I said,
26:13
don't call me that. Don't call me that. He said, okay, sorry,
26:18
he said juicy JJ. I said, that's right, that's the nickname,
26:25
Juicy JJ, not little JJ. But he said anyway, he
26:32
said that he went through the same kind of thing
26:35
where he didn't want to be on a tablet. He
26:37
didn't want to take tablets, didn't like the way that
26:39
made him feel. But he realized, you know, the side effects,
26:45
maybe feeling a bit tired, a bit groggy, a bit
26:49
slow whatever. Everyone's differently. But he said, after about forty
26:57
years of going through that, he decided that he'd rather
27:04
take a tablet a day, or two tablets day whatever,
27:11
in order to feel stable, in order to feel maybe
27:20
human even, you know, in order just to be well,
27:25
to feel well most of the time. And he said
27:31
that there's no there's no shame. There's no shame in,
27:39
no shame in doing what's necessary. You know, if you're
27:48
appendix burst, you have them taken out, you don't say
27:52
to the doctor or the surgeon, now it's all right,
27:55
I'll keep them. I'll suffer Now. I'm not comparing appendicitis
28:03
a burst appendix or whatever, which can be fatal, of course,
28:06
but and it probably would be if if it wasn't
28:10
medically sorted out. But it's kind of a comparison, you know.
28:18
He's like, you need when something is needed, you wouldn't
28:22
think twice about it, would be just like, okay, take
28:25
it out. It's just that's it. There's not really a conversation.
28:32
They don't even ask today. You know, you've got you know,
28:36
my brother hadn't a burst appendix, and they he rushed
28:41
into surgery as an emergency. He had sepsis and he's fine,
28:47
he's a vibe and everything, and he was very allful
28:50
a while, but at no point where they didn't ask him,
28:56
they excuse him. Is mister Newland junior juicy? I'm just wondering,
29:03
is that okay, if we remove your appendix or what's
29:06
left of them. They didn't. They just took his appendix
29:11
out because that's what was necessary. I don't even know
29:15
if he was even conscious enough for them to sign,
29:18
for him to sign a form or anything like that.
29:24
I visited him. Of course, I was a little bit
29:28
disappointed because there was no grapes. I suppose I thought
29:31
they were supposed to be grapes in the hospital room.
29:34
Ye had his own hospital room. How ridiculous is that?
29:39
Since when does anyone get their own hospital room? He
29:47
had his own room. I don't know how he figured
29:51
how how I don't know. Anyway, the I thought it
30:02
through and I thought, what my you know, I kind
30:04
of thought about what my friend said, and it did
30:09
have an effect. It was annoying to start with, I thought,
30:13
shut up, we're talking about you don't know what he
30:17
liked to be me on different And then I started thinking,
30:22
you know what, this is something I've been going through
30:27
on and off since I was a little kid. So
30:31
it's not a new thing. It's not you know, the
30:33
mood swings now sometimes you can you can contribute it
30:38
to puberty, or you can or adolescence. Mood swings. You
30:45
can contribute it to lots of lots of different things
30:47
throughout life and bereavement and stuff that you know. There
30:53
could be lots of different reasons for people to have
30:59
issues with their mood or instability with the mood. But
31:06
if it's happening all the way through your life and
31:10
it's not like it started when I was twenty or fifteen,
31:15
I'm talking little as far back as I remember, I've
31:21
had extreme moods all the way back. I just didn't
31:28
tell anybody. That's the difference. I didn't I didn't understand
31:34
why other people weren't feeling the way I was feeling.
31:38
But I also didn't understand why I wasn't feeling the
31:41
way other people were feeling, because there'd be times when
31:44
everyone was like miserable, and I'd be happy, and then
31:51
I'll be sad. I'll be tap dancing and ruining the funeral.
31:58
And I wasn't tap dancing on top of the coffin
32:01
or anything. But I'm just saying I would, I'd love it.
32:03
I wouldn't necessarily tune in to the event because my
32:09
mind was doing something different. And I've been at some
32:14
of the most wonderful events as far as like everyone
32:20
seems to be happy and I'm not for whatever reason,
32:25
and there's no reason. It doesn't seem to be a reason,
32:29
Like there's no logic behind it. I remember I was
32:36
at the oh is it what's his name? It's the
32:51
biggest motivational speaker in the world, World's biggest motivational motive
33:04
fational speaker, Tony Robbins. What they got bear grills next
33:10
to Tony Robins and bear grills may be popular, but
33:15
Tony Robbins, there is no one as big as Tony Robbins,
33:19
like as far as worldwide longevity and all that. Plus
33:24
he's probably the tallest man and sever lived. He's about
33:28
eight foot told. Yeah, it's true. So I went to
33:33
Tony Robbins thing event in London in two thousand of
33:48
I think it was two thousand and five, might have
33:51
been two thousand and six. I think it's two thousand
33:53
and five, Yeah, probably, Maybe it was two thousand and four,
34:02
might have been. But I went there and I yeah,
34:14
I think I stayed at my friends because he got
34:16
he gave me tickets, so I think I stayed with
34:19
him and I enjoyed it. I did I enjoyed it,
34:26
and i'd listened to his recordings because that's another thing
34:30
I've been trying to do since for a long long time,
34:35
is trying trying to increase my motivation, trying to increase
34:41
my positivity, trying to go against the grain almost at times,
34:48
and it doesn't always work, but I don't I don't
34:56
give up, so I keep going. And I couldn't get
35:04
into the the old I don't know what I want
35:12
to call it, the cultiness of it, you know, the
35:17
going long because the every now and it said, if
35:19
you believe this, say I like, I'm not going to
35:23
shout eye more than once. That's once. I'm not going
35:29
to keep saying it. You're not going to condition me,
35:32
mister Robbins.
35:34
Speaker 2: No.
35:36
Speaker 1: So he is really good. And I've never known anyone
35:39
that can talk for that long, that fast, for that long.
35:46
I mean literally doesn't take a breath for like four
35:48
or five hours. I've never seen that before, not on stage.
35:53
And I think because he's naturally talked so fast. When
36:00
he decides just to slow things down and talks a
36:02
bit slow, I think he's kind of taken a nap
36:05
in between sentences. It's just because he's normally so fast
36:09
no one notices it. That's what I'm thinking. He just
36:13
switches off and just like and then she said this,
36:21
I'm your mother. I don't know. Just whatever he says,
36:25
the stuff he says, And it was very A lot
36:34
of people, there's about ten thousand people there, very excitable.
36:39
I'm not a very excitable person, and I'm not saying
36:43
it in a good way. I just some people are
36:46
very extremely lively and extremely enthusiastic, and I wish I
36:56
was like that in a way, no matter how annoying
37:02
it might be for other people. I just it it
37:05
would be not I'm just thinking of a couple of
37:09
people from the past that would be so excited about
37:12
something like it, Like it's a toilet role holder, welly
37:18
are you excited about a toilet role holder? Everyone's got
37:22
their own thing, an't they. I think my base level
37:28
is not too high. There's a with positive psychology, there's
37:34
a theory that no matter what happens in our lives,
37:40
we kind of have a base level, and that base
37:42
level can be risen up, you know, with positive thinking,
37:49
positive affirmations, diary writing, what other things. I'm trying to think,
38:00
like gratue to journal things like that. But the general
38:09
base level is what we end up going back to,
38:13
whether no matter how low we go or how high
38:16
we go, we have a tendency of going back to
38:19
the base level of mood. And as I said, it
38:25
can be risen. Some people just tend to have a
38:30
higher base level and some people have a much lower
38:33
base level. But it's not stuck. That's something that's the point.
38:38
It feels stuck, but it's not. It can it can
38:41
be moved, but it takes an effort or extreme stuff
38:47
in life. But generally the base level kind of stays
38:52
where it is if it's left alone. So for example,
38:57
someone wins the lottery if they're naturally maybe not high energy.
39:06
But I'm not high energy person, so I'm going to
39:15
be high energy to a degree. If I wonder lottery,
39:19
I would seem high energy in some ways, but in
39:24
other ways I would still be kind of be in
39:28
touch with that level and the heightening of Oh I
39:36
got money, I can do stuff. I can buy myself
39:39
as much chocolate as I like. I can get trousers
39:44
made of wigwhams. That makes no sense, And then are
39:54
we allowed to say wigwhams I don't know, I just did,
40:02
but then I'd end up going to my base level. Now,
40:08
if I use that situation correctly of having money, helping
40:15
other people, helping myself live in a nicer lifestyle, traveling,
40:31
improving my outlook on the world and life, then my
40:37
base level is much more likely to rise up. However slightly.
40:45
It will rise up, but it won't stay at that
40:51
top bit of where I first won the lottery, because generally,
40:56
the theory is the mood goes back down to its
40:59
general base leg So if someone's got a high base
41:03
level where they're generally positive, when they go really low
41:08
for whatever reason, generally they will go back to their
41:17
base level. So it would be very difficult, it will
41:21
hurt and be painful, it would be uncomfortable, but they
41:23
will go back to their base level. I've been thinking
41:31
about it for someone like me or someone that walks around,
41:40
I say walks around, but someone that lives their life
41:43
in a much more positive higher level of I don't
41:48
want to say high level of consciousness, but their base
41:51
level is much more optimistic bright. It's not being you know,
41:56
disrupted continuously by their brains. May is kind of just
42:02
it's almost it just it touches the base level, and
42:05
it's just so when I'm okay, it's still not great,
42:12
it's weird, and then it's good, and then it's really not.
42:19
But someone's got a higher base level in their normal life,
42:22
be a happier person. But then when things are not good,
42:28
perhaps it feels perhaps I'm just thinking off the top
42:31
of my feet, perhaps it feels much worse for them
42:37
because they're not used to it. They're not used to
42:41
the low as opposed to someone that is used to it.
42:50
I'm used to it. There's no it doesn't make me
42:57
a superhero. I'm just saying so, I just had to
43:01
have a quick break there.
43:05
Speaker 3: Phiddy was barking, oh, like really loud, which means I
43:16
don't actually understand.
43:17
Speaker 1: I don't understand. I don't remember what I was talking about.
43:22
Oh oh yeah, base levels. So anyway, I'm just trying
43:38
to think, yeah, I don't know what I was talking about.
43:45
I was just basically just jabbering on really just having
43:50
a yabba jabber as it were, a jabberlaber.
43:57
Speaker 4: Ooh ooh ooh, ooh ooh.
44:04
Speaker 1: If you're listening on my podcast, maybe visit my YouTube channel.
44:12
Just have a look if you fancy a laugh, because
44:16
I haven't got to say anything funny. Just my face.
44:19
That should be enough. Just look at me thinking, wow,
44:23
how could anyone be that pink? He must have a
44:27
lot of light shining on him. I don't. It's really weird.
44:32
My face is so bright when I look in the mirror,
44:35
I give myself sunburn. This no, make that even makes sense?
44:39
Does it? A? Hello? Fellow?
44:49
Speaker 5: How are you bo.
44:51
Speaker 1: Thinny's underneath the desk looking at me? Hello? Hello. The
44:56
reason he was barking is because he's his girlfriend downstairs
45:01
who was coming in. Wasn't she his girlfriend who lives downstairs?
45:06
He loves you? Love her? Yes? You do? You love her? You, Viny?
45:17
You love her? Yes? Okay, I'm back if I do
45:25
make more videos. Oh yeah, there was a spider downstairs
45:30
and she was screaming. That's that's why he was reacting.
45:34
So I went downstairs and the spider was on front
45:37
of her near a door handle, and she wouldn't go in,
45:43
So I just I got the spider and took it outside.
45:50
It was quite handy. I was used Vinnie's lead, and
45:52
I put it around his neck and just you know,
45:55
dragged it outside a huge thing. It was. She did
46:02
say to me, you're not you're not scared of spiders
46:04
and said, no, so what you're scared of? Then? I said, crocodiles.
46:10
Let's chance of seeing them on your doorstep blocking your
46:14
door handle. I used to get that when I was
46:20
I used to take Andre my ferret into town. That's
46:25
when I in the days when I used to go
46:27
into town and I didn't have him off the lead.
46:31
I didn't have him off there. I didn't have him
46:34
walking on the lead in town. I'd always, you know,
46:36
if it was busy, i'd have him in my coat,
46:39
or i'd be holding him, or he'd be inside my
46:42
jacket with his little head looking out his little face.
46:48
And sometimes people would scream like they'd turn a corner.
46:54
Speaker 6: Aha aha, Like.
47:01
Speaker 1: I'd understand if I had, I don't know, like a
47:08
skateboard with a big shark behind me pulling it along.
47:15
Or I'm trying to think, what kind of other animal
47:21
is scary to people? A gorilla on skates, I don't know.
47:29
I don't know what it has to have wheels. I
47:32
don't know why wheels have to be involved. So this
47:38
all started when I started talking about my first psychiatric review.
47:46
Now this is two thousand and four. I waited for
47:48
eighties and ages and ages for this. I'd been diagnosed
47:52
with PTSD, anxiety depression, recurring anxiety, recurring depression, depression disorder
48:01
of a major depression disorder, clinical depression, you name it.
48:05
They just like kept checking all these titles at me.
48:10
I felt like a professor at the end of it.
48:13
And none of them were useful. To get a job, though,
48:20
But however, what was that sound? Were this a fair look? Hmm? Though?
48:40
That week was weird because I think it was on
48:43
a wednsday or a day. Yeah, I think it was
48:53
a Tuesday, it was it was a day anyway, it
49:00
was a day during the week. Now, on the Saturday,
49:07
I received a letter. I wish I should have kept
49:12
it because I could read it to you, and basically
49:15
what it said is talking about starting the new year
49:23
the same as every other year, and wanted to do
49:26
something different this year. And here's my telephone number. And
49:33
I was trying to think, what the heck is this about?
49:36
So I checked the address and it was definitely for me,
49:40
I thought. Now, it turns out I was probably drunk
49:48
at the time, but I put an advert in the
49:53
lost and like the love Heart section of the local newspaper.
49:58
I don't remember doing it. Yeah, anyway, she replied, I'm guessing.
50:05
She replied to everyone to be fair. So we went
50:10
out I find her up. She said, you're right. I
50:16
said yeah, she said you want to meet up? And
50:20
said okay. Then, because I'd learned having done blind dating,
50:27
as in okay may not blind dates, what's the pen
50:33
palin or blind blind dates? The trick is to there's
50:41
a very fine line between first speaking to the person
50:54
and first meeting the person. There's a there's a very
50:57
short period. I'm not but just quite often where if
51:04
you want it to go well, you need to kind
51:06
of make the move. And sometimes in the past I've
51:10
left it too long where I became almost best friends
51:13
with them on the phone, hadn't even met them, did
51:16
know what they looked like. This is a days before
51:20
you know, being able to stream and live cam. And
51:26
I don't mean live cameras in chatter bait. I mean
51:29
live cam as in Facebook, you know, stream and saying
51:37
hi Hi. I don't know how many dates I would
51:45
have had if we had cameras back then, video cameras,
51:51
I never did very well on those things, you know,
51:53
the ones where like there used to be these things
51:58
called Rulette. They did it with voices, and then when
52:03
the cameras came out online, probably twenty odd years ago,
52:07
they had it and I went on there twenty five
52:12
years ago. Probably any picture you'd be on there and
52:16
it'd be like it'd be really grainy, but it's still
52:20
the picture was good enough, clear enough for them to
52:22
see that. They didn't want to talk to me. It's
52:26
like just swiped left or right or whatever it is.
52:32
So yeah, that didn't really go well. The only time
52:36
I ever get any kind of attention from women because
52:40
I joined that plenty of fish years ago and I
52:48
was in my thirties at the time, probably twenty years ago.
52:59
Probably I don't think I got one person under fifty
53:06
that showed any interest in me. And I don't know
53:10
if it was just because of how I look. I
53:16
don't think I'm particularly photographic. Now you can't see on
53:24
camera what I really look like, because I don't know
53:32
why where the camera seems to hide all my good
53:35
looks or my sexiness, my chies will jaw, my long flowing,
53:45
dark brown, curly hair, my perfect vision, tiny little nose.
53:57
You know, it's all hidden, it's all hidden on the camera,
54:04
hidden in the camera, and you get this this you
54:10
get me, and it's weird. It's kind of like a
54:16
it's a fake. Really, it's not real. But then I
54:20
don't feel too bad because I've seen pictures of people
54:26
and the way that Facebook or on Instagram, the way
54:31
that people manipulate the photographs to make them look like,
54:38
make themselves look completely different, and there doesn't seem any
54:44
point in that. For fun, yeah, for fun, But if
54:51
it's a dating profile, what's the point in portraying yourself
54:57
as looking completely different? And I'm not saying show you
55:10
that's that all. We should show all our faults straight away.
55:12
I mean, you know, you're doing a close up so
55:18
you can see your black heads on your ears or whatever.
55:21
You know, I don't mean that. But take a picture
55:29
of yourself after your eating a sausage roll with all
55:33
the bits all over your face and in between your teeth,
55:36
and like, yeah, I'm not okay, that's not perhaps your
55:40
best picture. But unless you want to meet someone that
55:48
likes sausage rolls, the problem is, see, I could make
55:58
myself look different on a camera. You know, I've got
56:01
editing software. I've got ways of changing how I look
56:06
even in this video if I wanted to, and I haven't,
56:09
just so you know, but if I wanted to, I
56:12
could make my eyes smaller, I could make my head smaller.
56:16
I could change the color of my skin. I could
56:19
do all kinds of things. It's ridiculous what you can
56:23
do with editing now. But I'm not going to do
56:28
any of that. And I don't know why I'm telling
56:34
you that I'm not going to do any of that,
56:35
Because if this is the result of me working really
56:45
hard on editing my face to look better than what
56:49
I normally do, then something's gone wrong, isn't it. You
56:56
know what I mean? So how does that work? Though? So?
57:05
Do you put on a made up picture looks nothing
57:10
like you and then you go on the date? How
57:18
is that going to work? You're just going to hope
57:20
that maybe the other person's done exactly the same thing
57:26
so that it doesn't matter. I don't know, I mean,
57:32
how would you even know that you were the same person?
57:35
Because if you go in, Oh, I'm going to meet
57:37
you in Weatherspoons or whatever some pub and you both
57:42
have messed up with your with your images, so neither
57:46
of you look how you really look. And you turn
57:49
up at this bar full of people. You're not even
57:56
going to meet each other unless you walk up to
58:00
each other and say Hi, are you Jucy, JJ, are you?
58:06
Are you s Seannaanahna, Mad mcenroy or whatever. So yeah,
58:20
hm hmm. Anyway to this lady, I realized that she
58:25
was it was because of that advert thing that I
58:32
posted in the new local newspaper, and she responded, I mean, obviously,
58:38
needless to say, my picture wasn't in the newspaper. And
58:43
I realized that if anything was going to happen, we
58:49
just have to make it happen now, you know, soon.
58:52
So we ended up meeting I think Monday night. Yeah,
58:58
it was Monday night because east Enders was the next day. No, yeah,
59:06
whatever day Holby City was on, it was the night
59:10
before that, so I think Holby City used to be
59:14
on a Tuesday night, unless it was on a Thursday night.
59:19
This is two thousand and four January. I think it
59:35
was a Tuesday night. Anyway, it doesn't really matter. So
59:40
I said to her, you know, what's your best feature?
59:43
And she told me. I said, okay, where do you
59:46
want to meet? And she asked me about myself and
59:50
I said, I said, do you want to know anything?
59:52
I said no, no, that's fine, that's what I need
59:53
to know. And so we just had a little chat
59:59
on the phone. She seemed nice, she seemed to like me.
1:00:02
So we met up. I went to this bar. She
1:00:08
was already in there. I think she might have been
1:00:11
in there a while before I got there. And I
1:00:18
sat down and said hello. She said, I don't know.
1:00:24
She was particularly excited to see me, but she acknowledged
1:00:27
I existed, so that was a start. Didn't completely ignore me.
1:00:32
That's happened before. That's enough about my wedding. And I
1:00:42
gave her a oh what's it called? What those eggs?
1:00:52
Kind of surprise kinder surprise eggs. I gave her one
1:00:55
of those. I said, there, go give you something to
1:00:58
play with, if something to play with if you get
1:01:01
bored with me, and we laughed. So we had a drink.
1:01:09
I didn't drink the whole of two thousand and four,
1:01:12
so that intrigued her because she seemed to be enjoying drinking.
1:01:18
And then we went to another place, and then we
1:01:24
went back to my place. She wanted to come back
1:01:26
to mine. I didn't expect that. I never expect that.
1:01:34
I just didn't see that coming. I thought it was
1:01:38
just going to be a date and then probably wouldn't
1:01:41
see her again, or maybe I would see her again,
1:01:43
but just you know, I wasn't expecting anything interesting to happen.
1:01:54
And at the time, I was living in a YMCA,
1:01:57
not in the hostel part, but in the flats part,
1:02:00
so studio apartments, so I did have my own studio apartment.
1:02:06
But I it was messy and there was stuff on
1:02:14
the I just said, just wait here. I went in
1:02:17
and I tried to check everything underneath the bed it was.
1:02:21
It wasn't good. I just didn't know. I didn't think
1:02:24
there was going to be another human in that flat ever,
1:02:30
or that studio thing. I didn't think anyone will ever
1:02:32
go in nextcept me. So she spent the night. I
1:02:40
had fun. I don't know if she did or not.
1:02:46
The relationship did last one more night, so we spent
1:02:52
the Monday night together, spent the Tuesday night together, and
1:02:57
on the Wednesday. It's a little bit like Craig David's song,
1:03:00
except well it's seven nights or seven days Spare the
1:03:06
night on Monday, I spoke, I phoned her up on Sunday.
1:03:10
We went out on Monday, we made love on Monday night,
1:03:14
and then we met up on Tuesday again, and then
1:03:17
Wednesday she dumped me by text. I'm not sure how
1:03:22
those lyrics would go, but she uh so. The Monday
1:03:31
night was pretty good, so quite a good night. The
1:03:35
Tuesday morning, at eleven o'clock, I had my very first
1:03:40
psychiatric evaluation with two psychologists or psychiatrists, psychologists, I'm not sure.
1:03:50
And they said how are you? And I said I'm good,
1:03:58
and I was smiling because I'd had a really good
1:04:02
time and I was in a good mood and I
1:04:08
was on a waiting list for ages to see them.
1:04:13
But the reason I've been waiting to see them wasn't
1:04:16
how I was feeling in that moment, and they couldn't
1:04:22
understand that. I was trying to explain to them, I
1:04:26
just just had a really good night's session. I'm not
1:04:31
sure how I worded it, but I was just like,
1:04:33
I'm in a good mood because of that. Trust me,
1:04:36
this is not my normal, this is not what I'm
1:04:38
normally like. I'm just still buzzing from that because I
1:04:41
got to hold someone's hand. She'd let me touch her leg,
1:04:46
her ankle, oh, you know, and they didn't get it.
1:04:56
They's like, oh, they decided they went outside, not outside
1:05:03
in the cold, but they went into a different room
1:05:06
or into the hallway. I don't know. I wasn't looking
1:05:08
through the keyhole. They were in the hallway, and they
1:05:14
decided that I was okay, there's nothing wrong with me,
1:05:18
didn't need any help because I was in a good
1:05:21
mood on that day. Now at the time, bear in mind,
1:05:30
this is two thousand and four, I'd had over a
1:05:37
year of really I mean, I'd lost my job, lost
1:05:43
you know, got into debt loads of things because of
1:05:46
my situation. And they weren't taking me seriously because I
1:05:50
wasn't taking myself seriously, because I was struggling to take
1:05:55
myself seriously because I'd had a really nice time and
1:06:03
I wasn't over. I wasn't drinking or anything like that,
1:06:07
so I wasn't hungover. I was just buzzing from I guess,
1:06:16
a different type of stimulation. So instead of my brain
1:06:24
stimulating me in ways I didn't want it to, my
1:06:29
brain was being stimulated I was going to say manually,
1:06:33
but That's probably not a good way to put it,
1:06:35
is it. But it was like more naturally, you know,
1:06:40
it was kind of a nice kind of thing. I
1:06:46
don't know how to really verbalize it, but they didn't
1:06:51
take it seriously. The fact that I was grinning and
1:06:55
smiling and laughing probably didn't help. That's the thing, isn't it.
1:07:07
I think you can't. Yeah, And then so I go
1:07:15
through the next how many years? So yeah, I go
1:07:22
through the next six years of that's ridiculous. It's like, yeah,
1:07:35
losing jobs and all kinds of things because of my
1:07:41
mood stuff. And it took a doctor again. This was
1:07:49
twenty eleven in I don't know if it was August,
1:07:55
maybe it was July. I went to a doctor. This
1:07:58
is when I realized that because I'd gone from being
1:08:03
up to not being up, and this doctor wasn't my
1:08:11
regular doctor. She I think my regular doctor was. I
1:08:16
got an emergency appointment, so my regular doctor couldn't see me.
1:08:20
So and this doctor I'd not seen before. She looked
1:08:28
back at my files and she saw that I'd been
1:08:30
on medication since ninety five and all the different things
1:08:40
that have been on my record, on my you know,
1:08:42
on my file and all that stuff. Bang my microphone,
1:08:48
and she said, if you had, if you had a
1:08:51
psychiatric ever being referred, And I said, yeah, I've got
1:08:53
referred two thousand and four. But I got laid that
1:08:56
night before and I was just in a good mood.
1:08:59
She aft, and I said, I wasn't really representing myself
1:09:05
very well. She said, well, in future, when you're with
1:09:07
a doctor, maybe don't mention getting laid. I said, okay,
1:09:11
do you feel like I should have said something different
1:09:13
to them? She said, I'm talking about me. Shouldn't have
1:09:15
said it to me now, So okay, ooh, and I
1:09:23
still got the letter. I did have the letter. I'm
1:09:26
not sure if I got it now somewhere She said,
1:09:30
I'm going to refer you to a psychiatrist. I said, okay,
1:09:37
And so to get a diagnosis, because she said that
1:09:43
you need a proper session, proper be taken seriously, because
1:09:49
this is just happening too much, and she's been going
1:09:51
on for too long. So I that's what happened. So
1:09:56
I was on put on antidepressants, and then I went
1:09:59
to the psychiatrists at the beginning of Somber twenty eleven,
1:10:06
and after quite a long time dissecting my life, going
1:10:14
back over stuff, and also looking at my medical history.
1:10:21
I was diagnosed with bipolar effective disorder and put on medication,
1:10:32
which I took for a few days and then stopped.
1:10:44
I still took the end of the persons, but I
1:10:45
didn't take the the antipsychotic stuff. And then twenty twelve,
1:10:59
when by still all over the place, twenty thirteen, I
1:11:06
was still on the antidepress now I stopped taking the antidepressants.
1:11:10
Twenty thirteen I went back on antidepressants in the springtime,
1:11:23
and then about August September, I couldn't go back to
1:11:27
work anymore. I had just couldn't do it, And eventually
1:11:34
I was referred to see a psychiatrist again. This time
1:11:39
I saw four different psychiatrists interviewed, and I think one
1:11:48
was twice and the other two, so two different, three
1:11:50
different psychiatrists. One I saw twice and I saw another
1:11:54
one and this was like over a probably every two weeks,
1:12:07
and they decided that I had bipolar effective disorder. So
1:12:16
I was re re not reassigned, and that sounds the
1:12:20
wrong word, isn't it. I was rediagnosed with what I'd
1:12:23
already proved is to being diagnosed as with anxiety and stuff,
1:12:28
and so I started having I started going in having psychotherapy,
1:12:35
so I was on a waiting list for that. I
1:12:37
was put on medication for the mood stabilizers for the
1:12:41
bipolar and still took the antidepressants as well, and then
1:12:54
I didn't know right I was. I had psychotherapy for
1:12:59
over a year year and a half. I was finally
1:13:03
released two thousand and seventeen or was it twenty eighteen,
1:13:09
So from two thousand and thirteen for five years really,
1:13:17
so from beginning to them releasing me, it was a
1:13:20
five year period. It wasn't like all the time for
1:13:23
five years, and I wasn't hospitalized or anything, but it
1:13:26
was a five year period when I went to the
1:13:28
bipolar group and you know, all different things. And eventually
1:13:33
after five years I was released released from my contract
1:13:41
and my psychotherapist. First of all, I went to see
1:13:45
her and then she started coming here, it's my psychologist,
1:13:52
and we were doing I didn't know what. I didn't
1:13:56
know what we were doing. And she said something to
1:14:00
me once because I said, I don't know what it was.
1:14:03
I said to her it was like a question, I
1:14:07
don't understand this, understand why this happens, I said, I
1:14:12
don't know why I'm like this. So I was sitting
1:14:14
over there at the table, she was sitting opposite at
1:14:16
the table, and I had Andre running around trying to
1:14:20
get inside a purse. He was literally inside a handbag
1:14:24
at some point. It was funny. She didn't laugh. I did,
1:14:29
and I said, I don't understand that, and she said, well,
1:14:34
it's probably just it's because of the part of the
1:14:38
personality disorder. I said, what. So this was twenty fifteen, right,
1:14:49
No one said anything to me about having a personality disorder.
1:14:53
I knew about the bipolar. They told me bipolar. I'd
1:14:55
already been diagnosed before bipolar. Okay, no one mentioned personality disorder,
1:15:02
but they diagnosed me and not even told me that
1:15:06
was my official diagnosis medically. Yeah, And I was upset
1:15:13
because it it tapped into something separate, which I do
1:15:19
not want to go into. But it was really weird.
1:15:29
So I suppose really I wasn't probably diagnosed with bipolar,
1:15:34
probably till two thousand. No, it's twenty thirteen. The end
1:15:39
of twenty thirteen, I suppose, So it's over a year
1:15:43
and a half before I even heard about the borderline
1:15:45
personality like emotionally unstable borderline personality disorder EUPDP. Are you
1:15:56
emotionally unstable personality disorder? If okay, I've got to look
1:16:05
this up. EUPD with with there's different things that comes
1:16:23
with it can come with, okay, emotional unstowed personality disorder.
1:16:42
It affects hundly one percent of the population. It's common
1:16:47
for EUPD to coexist with other psychological health conditions, eg.
1:16:52
Depression and other anxiety and stuff. The cause used includes
1:16:59
both in genetic and environmental with a history of childhood stuff.
1:17:12
So DBT. What my psychologist was coming around and do
1:17:17
with me was DBT called dialectical behavioral therapy. I didn't
1:17:24
know that. I didn't know. So she was really there
1:17:32
more for them personality disorder than for the bipolar. I mean,
1:17:39
with bipolar there's coping strategies, there's yeah, there's an overlap
1:17:49
with the whole what's going on here. Some of the
1:17:53
symptoms intense fluctuating emotions with mood changes out at hour
1:18:00
or day to day tack relationships are difficulty maintaining stable relationships.
1:18:07
I don't even don't even try to anymore. Impulsivity, Yeah,
1:18:15
apparently that's what I minus is EUBD with impulsivity, and
1:18:24
I think I'll have to look it up, but yeah,
1:18:31
it's it's really weird to see something and just like
1:18:35
it explained you, it's very strange. But there's also the
1:18:40
the bipolar as well, so it's kind of it's both
1:18:44
of them. I don't know why I'm talking about this today,
1:18:48
because this isn't really let me boy to sleep proper. Really, Vinny,
1:18:57
are you really going to be making noises like that?
1:19:00
This isn't really Maybe I'm just going to call it
1:19:05
talking about bipolar and b DP eup D. I don't know,
1:19:15
talking about being mental. I suppose I could put that
1:19:17
down how mental am I? I don't know it's I
1:19:26
don't know what the title could be, but yeah, I
1:19:29
thought it just it just seems to be what I've
1:19:31
talked about. I don't ever really plan what I'm going
1:19:36
to talk about, but I guess if I put it
1:19:42
in the title, then people are going to know it
1:19:46
makes sense, doesn't it. It makes a sense to me.
1:19:55
I've got a very iffy fart building up. It's a
1:20:03
confusing part, you know. I'm not sure if it's safe
1:20:07
or not. And I literally just had a shower a
1:20:15
few weeks ago. So I don't want to I don't
1:20:19
want to make him. I don't want to make a
1:20:22
miss wow, oh dear. So Yeah, I just I don't
1:20:31
know why I'm talking about this. I don't know why
1:20:37
I'm talking about this. I don't know why I'm talking
1:20:45
so much crab. So that's it. Really, I'm just just
1:20:53
chatting about I suppose because I've been Yeah, I've been
1:20:57
going through it a little bit, and I suppose I
1:21:01
kind of would like to kind of explain a little
1:21:06
bit about what it's like from my perspective. I don't
1:21:10
think I have, really, I don't think I've particularly delved
1:21:13
too deeply. I've touched the surface. But I don't know.
1:21:25
I didn't expect a therapy session. Nobody expects a therapy session.
1:21:30
I don't know. I might have a cornetto. I know
1:21:38
it's not perhaps relevant to what we're talking about, but
1:21:42
I suddenly got the urge, the urge to purge on cornetto's.
1:21:51
So that's it. I'm going to go, thank you for listening,
1:21:56
and remember to be kind to yourself because you do
1:22:00
deserve to be happy and be gentle. With yourself. You
1:22:04
deserve to feel safe, lots of love, bye, relax in
1:22:22
a more deep and meaningful way, maybe in a way
1:22:32
that can not just allow you to feel calmer now
1:22:42
and throughout the time we spend together here, not just
1:22:51
relaxed at the end of the recording when it's finished
1:22:57
and you can enjoy that sense of comfort and peace,
1:23:08
but also I think it would be nice to have
1:23:21
those feelings of relaxation continue for longer after the recording
1:23:38
has ended, so that you can still benefit from listening
1:23:53
to my voice, maybe in a few hours time, perhaps tomorrow,
1:24:08
and then by listening regularly, especially if you find like
1:24:16
some people do and myself as well. I sometimes I
1:24:19
find one particular recording that really resonates with me, and
1:24:30
I just listen to it over and over again every morning,
1:24:35
every evening. There was this recording from We're going back
1:24:48
to about nineteen ninety nine. It was it wasn't hypnosis,
1:24:53
but it was a guided visualizations. It kind of was hypnosis, really,
1:25:01
and I managed to find it again and it still
1:25:06
has the same effect on me. And part of it
1:25:12
was the person's voice relaxed me just felt so peaceful,
1:25:29
and I'd look forward to listening to her in the
1:25:35
morning and in the evening, and I knew before even
1:25:47
pressing the play button that since I've done that pressed
1:25:55
the play button. This was in the days of CD
1:26:04
players press the play button. In fact, it might have
1:26:13
even been a tape tape recorder. I'd lie down on
1:26:17
the bed and then even without necessarily listening to her
1:26:30
words because I had them memorized. Really, it was as
1:26:43
if my body knew exactly what to do, and the
1:26:54
muscles just almost went into automatic relaxation, and I remember
1:27:16
my mind would slow down. Now. Now, I was listening
1:27:30
to this recording in the early days of learning hypnosis,
1:27:40
and long before I ever made any videos or audio
1:27:48
recordings myself, because I didn't start doing that till two
1:27:52
thousand and six, I knew, I knew how helpful I
1:28:12
found being able to just let go, to have that
1:28:22
trust in the person that I'm listening to, knowing that
1:28:35
it's going to be just as relaxing, if not more so.
1:28:46
Each time you hear my voice, you may feel the same.
1:29:00
Some people have been listening to me for over a decade.
1:29:15
Maybe not solidly, obviously, not twenty four hours a day,
1:29:21
but maybe people come back. Some people maybe listen every day.
1:29:39
There's something that I do which you may not realize
1:29:47
by listening. Is when I record these recordings. Now, for example,
1:30:10
I also am affected by the words that I say.
1:30:24
So if I set you focus on your feet, notice
1:30:33
your feet relaxing, I will be focusing on my feet.
1:30:45
I will be noticing my feet relaxing. If I said,
1:31:03
focus on your hands, and maybe notice the difference between
1:31:10
each hand, perhaps notice the the air in the room,
1:31:21
the temperature of the room. On the backs of your hands.
1:31:34
You may start to notice what almost feels like a
1:31:38
very light breeze, even though there may not be any
1:31:46
type of breeze at all where you are right now.
1:31:59
And as you become aware of your hands, I'm also
1:32:10
aware of how relaxed my hands our feeling.
1:32:23
Speaker 2: Now.
1:32:38
Speaker 1: And when it comes to potentially drifting off to sleep,
1:32:45
which may be the reason you're listening, I also feel
1:32:58
drowsy when I make these recordings. I also notice my
1:33:13
mind drifting. In fact, at times I've actually fallen asleep
1:33:34
without even noticing, and then I carry on talking. It's
1:33:49
only when I listen back to do the editing I
1:33:58
hear snoring, yeah, and I think I don't remember snoring.
1:34:07
I remember talking. Is this snoring was a pig turned up?
1:34:18
That's why I sound like when I snare and I
1:34:26
get really into the whole experience. I don't know how
1:34:39
you feel. How relaxed do you feel in your feet?
1:34:52
How relaxed you feel in your hands. I have noticed
1:35:17
more and more that the more relaxed, deeper level of
1:35:34
comfort you feel, the easier your breathing becomes. It's almost
1:35:51
like that additional muscle relaxation. So this allows you the
1:36:12
free easier without necessarily focusing on your breath, however, being
1:36:38
able to notice the ease in which you breathe so naturally.
1:37:22
You breathe so very easily and smoothly. Whenever I imagine my
1:38:05
breathing improving, when I've got my eyes closed, I tend
1:38:22
to visualize a beautiful field with trees and flowers producing
1:38:42
all that life giving oxygen. It feels nice too, if
1:39:17
nothing else, just taking some time away from everything, enjoying
1:39:54
that feeling of he's serenity with a joyful heart. Time
1:40:45
seems to just drip by so very slowly, relaxed, so
1:41:17
deeply peaceful, completely unattached to any thoughts, whatsoever in this moment,
1:42:13
completely free, noticing that your mind has slowed down muh,
1:43:08
slowed down because nothing really requires your attention. You can
1:43:55
enjoy the physical sensations of allowing the stress rip out
1:44:12
of your body, to appear out of every part of
1:44:32
your body and being released from your brain in your
1:44:56
mind slowly but surely. The muscles in you les relax
1:45:52
res mhm so very deeply, relacs so deeply, and the feelings,
1:46:45
the pleasant feelings in your arms and shoulders, deepening each
1:47:11
part of your body further and deeper and deeper. Noticing
1:47:52
the feelings in the back of your neck, feelings in
1:48:19
your wrists, muscles in front of your body. I also
1:49:18
feeling peaceful deeply. There's a sense of peace spreads through
1:49:59
your very core. Even when you focus on your mind.
1:50:49
Your mind becomes beef and slowly lower yeven deeper, relaxing,
1:51:59
so very slow his stomach he's for in your stomach back.
1:53:05
Notice Notice how relaxed you'd now fear in the hole
1:53:34
of your back. In spy from your brain all the
1:54:07
way down the middle of your back, sending and receiving
1:54:18
millions of messages every day, deep comfort increasing deeply relaxed,
1:55:20
you knees, spreading these signals down a spine or cord
1:56:00
into air, every part of your body, your shins and
1:56:19
your calf muscles. We're outbursts feelings of peace and tranquility
1:57:14
spreading through your body, tips of your toes, to your eyes,
1:57:33
your fingers, all the way to your lower back. Letting go,
1:57:54
radiatink peace, drifting mind just wandering away, happy to let go,
1:59:10
let go completely, let go, so tranquil, the whole body,
2:00:15
enjoying a sensor listing go, geph more p enjoy the space,
2:02:40
this space of peace.
2:02:49
Speaker 7: And safety, so fiery, relaxed, lessing go.
2:05:11
Speaker 1: Maybe we can just focus on the different parts of
2:05:18
your body, just to notice your forehead and your eyes mutual,
2:06:32
so loose, noticing the sense of complete freedom, absolute freedom,
2:07:59
yes day, pres day, Peace for energy, peace to breathe
2:09:07
much easier lest you may have I may not have
2:10:18
noticed your mind drifting peace for moveingly, even more deeply
2:11:25
in the direction of total blissful pace, blissful pace, arrest,
2:13:01
total peace, com so calm, letting go peace with mind
2:14:23
rexed firty sir, relaxed, so relaxed. Your body feels almost invisible,
2:15:42
so very relaxed. I'm peaceful, so peace real liquor, so peaceful,
2:16:50
so fair face, And you could start to notice that
2:17:06
you are feeling more relaxed, even though I've not purposely
2:17:19
focused your mind upon that sense of physical comfort that
2:17:28
is growing within you throughout your body, and your mind
2:17:37
starts to slow down, and that could be almost in
2:17:46
recognition of I guess my speech not being particularly fast,
2:18:01
and things just generally feel calmer. Just by listening to
2:18:12
my voice, you give yourself an opportunity to take a
2:18:21
break from the day, take a break from your life
2:18:28
as it is, and to give yourself a rest, giving
2:18:37
yourself permission to take some time off and to allow
2:18:45
your body to relax and allow your mind to slow down,
2:18:55
which in turn releases the any stresses that you had
2:19:03
in your body. It's almost as if the parts of
2:19:13
your body just open up, allowing the negativity out and
2:19:25
at the same time replacing that negativity with positive heathing energy,
2:19:37
which then fills your body up and your mind to
2:19:43
also starts to appreciate those feelings of increasing confidence, an
2:20:01
almost uplifting feeling, positive healing, an energy that spreads through
2:20:19
your body like a wave of comfort, and all This
2:20:30
comes from just allowing yourself a few minutes, maybe half
2:20:42
an hour, however long you want it to be, to
2:20:46
just rest and allow your mind and your body to
2:21:00
almost reset itself to the settings of comfort and relaxation, calmness,
2:21:21
which allows more room for feelings of pleasure and happiness
2:21:34
to move around your body and into your mind, almost
2:21:44
as if your mind and your body are sinking together,
2:21:53
almost mirroring each other with that growing positivity and calmness,
2:22:07
And it feels nice. It really does feel nice to
2:22:15
know that you are the one that has allowed yourself
2:22:24
to feel more comfort and to experience more of this
2:22:38
deep relaxation spreading throughout your body. And as I focus
2:22:55
on each part of your body, you can noticed that
2:23:01
that part becomes even more relaxed just by focusing on it.
2:23:18
It becomes even more calm and comfortable just by focusing.
2:23:31
And as I move down your body, starting at your head,
2:23:40
the parts that you've already focused on will continue to
2:23:47
relax deeply, and those parts that we've not yet focused
2:23:54
on were just automatically release any remain intention in anticipation
2:24:08
of even more comfort about to come. Now, I'm going
2:24:21
to start by focusing on your forehead. Just being aware
2:24:28
of the feelings of your forehead and any background sounds
2:24:39
like mister Herbert the Pigeon can just allow you to
2:24:44
feel even more relaxed. Just means you're in the moment.
2:24:54
This isn't this isn't a sterile environment.
2:24:59
Speaker 8: This is the world.
2:25:03
Speaker 1: I live in the countryside, so there's lots of nature
2:25:10
sounds around. So as you focus on your forehead, just
2:25:20
notice how it becomes even more relaxed as you focus
2:25:30
only on my voice and that part of your body.
2:25:40
Moving down to your eyes, focusing on your eyes, noticing
2:25:51
how your eyelids feel so heavy yet so light at
2:26:01
the same time, and all the muscles around your eyes
2:26:07
relaxing completely. Moving your focus down to your mouth, your lips,
2:26:22
your tongue, your teeth, and your gumbs in the whole
2:26:29
of your mouth, relaxing, calm and loose. As you focus
2:26:44
now on your jaw, not just the part of your
2:26:51
jaw near your mouth and your chin, but all the
2:26:56
way up the side of your face to your ears,
2:27:02
the hole of your jaw, feeding more relaxed and calm.
2:27:27
Focusing on your neck, the front of your neck and
2:27:36
your throat, relaxing and loose and calm. The sides of
2:27:49
your neck, the right and left side of your neck
2:27:57
relax and.
2:28:00
Speaker 5: Loose and calm, And now the back of your neck.
2:28:17
Speaker 1: Focus in on the back of your neck, letting go
2:28:27
of any tension that may have been there before, and
2:28:33
enjoying that sense of increasing comfort and release that you
2:28:47
can experience in the back of your neck. Moving down
2:28:58
your back and moving either side of your spine right
2:29:06
from the top of your back all the way down
2:29:11
to the bottom of your back down to your lower back.
2:29:29
And as you move up and down your spine, you
2:29:36
can feel the muscles either side of your spine relaxing
2:29:44
even more. And as those muscles relax, that sense of
2:29:57
comfort starts to spray outwards from your spine into both
2:30:08
sides of your back, the top of your back, the
2:30:15
middle and your lower back. And as you scan gently
2:30:24
and slowly up and down your back, there's the muscles
2:30:32
in the top of your back relax and become looser.
2:30:41
The muscles in the middle of your back also seem
2:30:47
to just almost divide from each other, separating and almost melting,
2:31:03
And in your lower back it seems to be an
2:31:09
extra special feeling of comfort that spreads into your hips,
2:31:25
sit down your lower back, into your hips, into the
2:31:33
area where your cosicks are, and into your buttocks, and
2:31:42
all these muscles that spread from your lower back into
2:31:51
your hip area start to melt, start to really let go,
2:32:12
and even nowhere about to focus on your shoulders, your
2:32:19
back and your spine will continue to let go, continue
2:32:30
to relax so calmly, and as you focus on your shoulders,
2:32:47
you may notice that they're already feeling really loose, already
2:33:06
feeding calm and feeding those muscles then move from your
2:33:29
neck into your shoulders. Feel so soft and gentle, so
2:33:49
smooth and calm, and the feeding in your shoulders seens
2:34:18
to spread deep into your shoulders, that sense of relaxation,
2:34:27
not just traveling deeply into your muscles, but also relaxing
2:34:41
the bones and moving all away to underneath your arms,
2:34:54
relaxing that whole area between the tops of your shoulders
2:35:01
and underneath your arms healing. You feel so relaxed and
2:35:20
comfortable in your shoulders. Who sends that deep healing message
2:35:40
into your arms, You may feel almost as if your
2:35:53
arms are not even there, because they're so relaxed, so
2:36:04
deeply relaxed, so so calm, so not feeling, spreading all
2:36:53
the way down your arms to elbows, including your elbows
2:37:16
circumforts spreads or away into your wrists, your forearments and
2:37:33
your wrists so heavy, yet at the same time so
2:37:56
light and gentle. Freak. See now on your hands, my hands, Yeah,
2:39:02
so peaceful.
2:39:06
Speaker 8: In your hands.
2:39:26
Speaker 1: There's a sense of real peace. It just seems to
2:39:49
I feel so familiar when your hands relax deeply. Yes,
2:40:27
your things, A thing is sidle, a thing, it tips.
2:42:04
Moving your attention to the front of your body, so comfortable,
2:42:35
moving your focus to your legs. Why my souls in
2:44:01
your thighs, your knees, so relaxed, a calf, muscles and
2:44:56
just chins, a puzy the feathing your feet, sir, peaceful,
2:47:15
so calm, so peaceful, so calm, so peaceful, so calm,
2:48:11
so peace fall RelA sin peace fall, so calm, loving
2:48:44
that deep relaxation, to spread your chest, in your stomach,
2:48:55
so relat letting go everything. So I'm gonna start counting
2:49:23
down now, from twenty down to one. You can imagine
2:49:35
in a way it's like just walking down some steps
2:49:40
and each step or twenty steps, and each step represents
2:49:46
a level of comfort each step represents a deepening of
2:49:59
that comfort and the fervies you walk down those steps
2:50:10
that the deeper and more relaxed you feel. So starting
2:50:22
with number twenty twenty nineteen a same seventeen, sixteen, fifteen,
2:54:55
fourteen four two too well five eight nine eight seven
3:03:58
four five four two one. And now as you focus
3:11:07
on your eyes, we're gonna come down from ten douts one,
3:11:27
focusing just on your eyes, your eyelids, the muscles around
3:11:37
your eyes, your eye walls themselves, a whole area that
3:11:48
makes up your eye. And as we count down from
3:12:02
ten down to one, whilst focus in on your eyes,
3:12:17
you will become twice is relaxed with each number counting
3:12:27
down that you may find the all you want to
3:12:39
do is just to drift off to sleep. And if
3:12:48
that's what you want, then just allow yourself to do that. Now,
3:13:04
focusing on your eyes, I'm going to begin counting down
3:13:12
from ten down to one right now, ten nine eight seven,
3:16:22
say five four three two one. So counting down from
3:22:41
ten to one.
3:22:44
Speaker 8: Ten nine.
3:22:48
Speaker 1: Eight seven six five four three two one. And maybe
3:23:16
that was a bit too quick in order to relax.
3:23:20
Maybe it's a bit too fast for you to notice
3:23:24
the calming of your body, maybe even a little bit
3:23:32
of pressure there, Like you're counting down from ten to one.
3:23:37
Would you expect me to do man, expect me to
3:23:40
stick go floppy just because you're counting down. We could
3:23:50
try it again, but this time I go, this's slower
3:23:56
this time, as you focus on the whole of your
3:24:01
body before we focus on your legs. Just notice how
3:24:09
your body does start to feel more relaxed with every
3:24:23
number that I count down ten nine, eight, seven, six, five, four,
3:25:23
three two one, And just notice how how you feel, generally,
3:26:15
how your body feels. It's not necessarily even about counting
3:26:30
down from ten to one. It's that space that you have,
3:26:38
that space between being active physically or mentally to just
3:27:01
sitting or lying down and just being there, not doing anything,
3:27:07
not saying anything, not needing to think about anything. So
3:27:14
it opens up a space, you know, a bit of
3:27:17
a space, a gap. And the more I comed down
3:27:28
from ten to one, the bigger that gap becomes. So
3:27:36
there's that gap of calmness, of comfort, relaxation. It's a
3:27:48
nice feeling, and it moves those stress or discomforts physically
3:28:02
or emotionally, moves them away, allows you.
3:28:17
Speaker 2: To just.
3:28:21
Speaker 1: Slow down, someone to count again from ten down to one,
3:28:28
and notice that gap widening, the gap, And as it widens,
3:28:38
it's almost like the stress and attention falls into the
3:28:44
gap and gives you that distance, that space. Now ten nine, eight, seven, six,
3:29:54
five four three two. Yeah, Now, how does your body
3:31:15
feel now? Can you notice? Do you feeling calmer? Do
3:31:42
you feeling more relaxed? As we now focus on your legs,
3:32:13
just your legs. We're just gonna start with focusing on
3:32:33
your thighs. Of course, it's not the most exciting thing
3:32:53
to be doing because I'm sure, like most of your body,
3:33:00
there's not a lot going on right now. Just focusing
3:33:12
on the whole of your thighs, the tops of your thighs,
3:33:19
the sides of your thighs, the bottoms of your thighs,
3:33:26
your outer thighs, and your inner thighs. Basically the whole
3:33:31
of your thigh that leads into your hip and it
3:33:39
goes down to your knee joints. Now, this is a
3:33:50
big area. It's a very heavy area. It's very strong.
3:33:59
Probably the strongest muscles in your body are in your thighs.
3:34:14
But I don't think we perhaps give enough attention to
3:34:22
our thighs. Perhaps we don't acknowledge how important our thighs
3:34:36
are to our lives, how much they actually do for
3:34:56
us all through our lives. And it may seem to
3:35:10
sound really weird, but I think that all of our
3:35:15
body parts, especially our thighs, need some TLC, a bit
3:35:26
of love, shone, a bit of acknowledgement. I thank you
3:35:42
gratitude for what our thighs do for us. And I
3:35:55
know this may sound a bit strange. Maybe you think,
3:36:01
why am I Surely I should be out in the
3:36:04
garden hugging a tree or something. Well, it's hard to
3:36:12
set a microphone up on a tree. That's why I'm
3:36:16
doing this indoors. Otherwise I would be outside hugging a tree.
3:36:20
Now I can't see the television from the tree. If
3:36:29
you move down to your knees, getting such an important part,
3:36:38
and I think we don't necessarily I'll speak for myself here,
3:36:46
I don't necessarily appreciate all that my knees do for
3:36:51
me until I have a problem with my knee. It's
3:36:57
occasionally if I maybe i'll bash it or it's aching
3:37:03
for some reason. It's then that I realize how much
3:37:09
it does you know the benefit of being able to
3:37:14
use my legs without any kind of physical discomfort is
3:37:24
a beautiful thing that's possibly not appreciated until it's temporarily removed.
3:37:34
You know that's comfort. But as you focus on your knees,
3:37:43
regardless of how your knees feel, you can have that
3:37:49
sense of gratitude and love to your knees for all
3:37:55
that they do for you, And you can still have
3:38:07
that attention on your thighs and maybe notice how your
3:38:12
thighs feel. Maybe you've noticed that they are relaxing more
3:38:25
deeply as you focus now on the bottoms of your legs,
3:38:37
your shins, and your calf muscles, and the bones between
3:38:43
your knees and your feet, incorporating of course, your ankles
3:38:52
so important. Anyone that's even like the slightest sprain of
3:39:03
an ankle knows how how much we take our ankles
3:39:11
for granted. And it's kind of strange in a way
3:39:19
when you think that. You know, logically, our wrists are
3:39:25
a lot thinner than the rest of our arms, which
3:39:29
is okay, it doesn't I can't see any problem with
3:39:33
that because we're just picking stuff up. But our ankles
3:39:40
so much thinner than the rest of our legs. And
3:39:50
from a physics perspective or logical even it doesn't really
3:39:54
make sense that all this weight would old to be
3:40:01
resting on your ankles then leading to your feet, that
3:40:12
thin area, thin bone. Yeah, it does so much great work.
3:40:23
Supports us, supports our body for a lifetime, helps us
3:40:33
to balance, It helps you to get around and be mobile.
3:40:49
And there's the calf muscles. Of course, when I was younger,
3:40:57
I couldn't see the point in calf muscles. I didn't
3:41:00
seem to do anything. Okay, if I walked around on tiptoes,
3:41:06
then my calf muscles get some work. But of course
3:41:10
that's not true. The calf muscles are being used whenever
3:41:14
we use our legs and your shins there to protect
3:41:28
your lower legs, shaped in a way, almost as a
3:41:37
protector for the bone, leading of course to your ankles
3:41:53
and your feet. But we're not going to focus on
3:41:59
your feet. We're just going to focus on the legs.
3:42:04
I realize that now that I've mentioned your feet, it
3:42:08
probably focusing on them anyway, So maybe I should focus
3:42:13
on your feet a little bit. You can have them
3:42:19
in your awareness the same as you have your thighs
3:42:25
in your awareness. Even though we haven't been focusing on
3:42:29
your thighs for a few minutes, we've been focusing on
3:42:34
your ankles, there's still that sensation of comfort in your
3:42:51
thighs and this that movement energy because the thighs hold
3:43:06
lots of different sensations. Of course, there's the muscles, the
3:43:11
big straw muscles that we have in our thighs. But
3:43:24
the skin on the outside of the thighs, as in
3:43:30
the outside of all of our body, can be very sensitive,
3:43:40
sensitive to the touch, sensitive to temperature, and inside your
3:43:53
thighs the bones, there's the muscle, the blood, vessels, the
3:44:01
ar trees, it's all this stuff that's inside your thighs.
3:44:11
And I guess sometimes it'd be nice if you could
3:44:14
actually put your fingers inside your thighs and a message,
3:44:22
so you can message on the outside, of course, but
3:44:25
to be able to get deep into the muscles and
3:44:29
to be able to just message inside your thighs, message
3:44:34
in the bones of your leg, massage in all the
3:44:42
veins and just gently heaving your thighs and you could
3:44:53
move down message and inside your knees, just a message
3:45:00
in those bones. But with healing fingertips, spreading that healing
3:45:07
energy deep into the joints of your knees. Of course,
3:45:17
there's the back of your your knee, you know, the
3:45:21
inside crease where your knee is. It's a very sensitive area.
3:45:30
Very it feels very nice when you stroke it. That
3:45:34
might be because it's an area that's not really touched
3:45:38
very often. It's almost like a hidden part, that crease
3:45:47
in your legs. It's almost like a part that has
3:45:54
a sensitivity which is a little bit different. Of course,
3:46:05
it's protected by your legs, so you can imagine putting
3:46:16
your fingers into that crease in your legs, that fold
3:46:26
in between your legs. You can just massage with your fingertips.
3:46:31
Imagine your fingertips going inside, massage in the muscle tissue.
3:46:42
You can of course feel the bones of your knees
3:46:48
heading through your fingertips. And then as you go down
3:47:02
to your calf muscles. Now that's the part I'd like
3:47:04
to be able to really put my fingertips deep inside
3:47:10
my calf muscles, massage in every single tissue of that muscle,
3:47:20
healing every part, and then doing the same for my shins,
3:47:34
massage in and gently stroking the bones gently stroking them,
3:47:41
healing in a loving way, because they deserve to be
3:47:46
treated as the precious bones that they are, Because our
3:47:53
legs are so precious as in all the other parts
3:47:57
of our body, and more precious of any jure on
3:48:04
the planet. When you start to think about your legs
3:48:21
in this way, it can change your perspective. It might
3:48:32
sound a bit a bit silly to start with the
3:48:39
idea of having love for your legs, showing appreciation for
3:48:47
your thighs, wanting to be able to put your hands
3:48:54
in your thighs and massage the muscles and the bones,
3:49:03
and to get your fingers deep in there, releasing all tension,
3:49:11
just to show how much you care about your legs,
3:49:21
how much you care for what your legs do for
3:49:25
you regularly, your knees, your calves, your ankles, the strength
3:49:39
of your ankles, considering how thin they are compared to
3:49:47
the rest of your legs, especially your thighs. Yeah, they're
3:49:54
so strong, so flexible, absolutely amazing things. Your ankles are
3:50:10
truly a gift because of what they do for you,
3:50:20
supporting all that weight, regardless of how what weight you are,
3:50:28
even if you only ate stone, it's still a lot
3:50:33
of weight. For these little ankles. Now, I'm a lot
3:50:40
heavier than eight stone, double dot, yet my ankles support
3:50:50
my body all the time, although they do give off
3:50:58
a sigh of relief when I sit down. That's my
3:51:03
whole legs do. My feet feet also go and my
3:51:12
toes clap. We're so happy. Your legs really are amazing.
3:51:43
And I know that talking about talking about your legs
3:51:46
is probably possibly among the most most boring things you've
3:51:53
ever heard anyone say. Possibly worry or not. Everything I
3:52:02
said is true. Your legs are amazing. Your legs deserve
3:52:19
not just respect, they deserve to relax deeply. They deserve
3:52:38
to take some time out of the day to just
3:52:43
let go completely. Your legs really can relax. And because
3:53:20
the legs are so such a most, you know, very
3:53:24
important part of your body. When you relax your legs,
3:53:29
the rest of your body also naturally follows in that
3:53:40
journey of comfort. I can feel it in my hips.
3:53:53
My hips feel really loose, and also my lad back
3:54:00
as well. My lower back really feels it feels stretched,
3:54:07
even though I'm just sitting in a chair and there's
3:54:11
no stretching. As far as I'm aware that I'm doing
3:54:17
it's almost as if the muscles are just relaxed so
3:54:20
much that there is a natural stretch as the tension
3:54:27
has reduced a lot. And I'm now going to count
3:54:48
down from ten down to one, and you can continue
3:54:58
to feel wonderfully relaxed. Ten nine, eight, seven, six, five
3:55:29
four three two one relax. So I'm just going to
3:55:57
count down for five down to one, and as a countdown,
3:56:03
if you just focus on the numbers, just the numbers
3:56:10
counting down, and notice how you feel in this moment
3:56:21
as you hear the numbers counting down, knowing that those
3:56:25
numbers counting down represent you feeling calmer, not just in
3:56:38
your body, but also relaxing your mind. Just notice how
3:56:47
you feel. There's nothing to do, there's nothing to say,
3:56:53
there's nothing to think about, starting weird number five four
3:57:20
three two one. Now, as you notice the gradual letting
3:57:56
go of the tension and you body, you may also
3:58:05
begin to notice and be aware of how your mind
3:58:11
is starting to slow down. This is just a natural
3:58:20
thing that happens. It's not really a special procedure. It's
3:58:28
just natural because as your body relaxes, your mind also
3:58:34
starts to relax. And the more your mind relaxes the
3:58:39
more your body relaxes. It's just a continuous circle of relaxation.
3:58:51
And is that calmness that comes from relative quietness. You know,
3:59:00
even if there's background sounds either your side, online, it's
3:59:07
still going to be quite calm. You know, you haven't
3:59:13
got the television on, there's no music in the background
3:59:18
unless you're listening to the recording. With music, of course,
3:59:26
you're very likely not going to be sitting in a
3:59:28
room with other people. Of course you might be, but
3:59:32
generally it's more ideal if you can do this on
3:59:36
your own, so no distractions, and when you stop thinking
3:59:47
about stuff, relaxation automatically rises. A sense of comfort starts
4:00:04
to grow, and without trying to build it up into
4:00:13
something fantastical or something magical, this is just a natural process,
4:00:28
something that's easy to accomplish. In fact, it's almost the
4:00:39
sense of relaxing completely happens really when you put no
4:00:46
effort into it. It's not something that you can really force.
4:00:53
It's something that happens naturally. And part of the process
4:01:03
of this recording and others is simply two allow you
4:01:16
to take advantage of this space this time, to just
4:01:31
let go to just be here, to be in tune
4:01:43
with how you feel, yet with the intention of wanting
4:01:55
to relax deeply and maybe even to fall asleep, depending
4:02:07
on what it is that you wish for yourself in
4:02:14
this moment. As we know, relaxing is the majority of
4:02:30
the process of falling asleep. The actual falling asleep part
4:02:35
is the tiny bit of the end. The deeper relaxed
4:02:43
you become, the easier you find yourself drifting. You can also,
4:03:06
if you choose, stay focused on my voice and really
4:03:16
enjoy the process, gradually relaxing each muscle in your body
4:03:51
effortlessly and just observing the sensation of letting go completely.
4:04:26
This time, I'm going to count from six down to one,
4:04:35
and you can notice your mind calming down more with
4:04:45
each number that you hear me say, naturally, feeling calm
4:04:59
and slow, peaceful, six, five, four, three, two, one, being
4:07:59
away kin of how your mind has slowed right down,
4:08:11
sinking deeply into relaxation. And as you focus on your mind,
4:08:35
you may notice that there are some thoughts still there,
4:08:47
maybe some stubborn thoughts that for some reason perhaps need
4:08:57
your attention. So what you can do is send love
4:09:12
to those thoughts. Sprinkle those thoughts with love, like all
4:09:26
petals from a flower. Just sprinkle it over them, petals
4:09:32
filled with love towards those thoughts, to let those thoughts
4:09:39
know that you're not abandoned in them. You just need them.
4:09:47
You require them to just calm down, slow down, quiet
4:09:59
down for now, so as you focus on those remaining thoughts.
4:10:16
As we count down this time from seven down to one.
4:10:21
With each number, just imagine sprinkling those flower petals of love, kindness,
4:10:37
gratitude over those thoughts, which will allow them to just
4:10:50
melt away and relax deeply. With every number, they thoughts
4:11:05
would become more and more relaxed, starting with number seven, six, five, four, three, two,
4:13:32
one anything. Now, notice how relaxed you're feeling in your body.
4:14:15
We're going to focus on your hands, because the more
4:14:28
relaxed your hands are, the more relaxed your body and
4:14:36
mind are. And this you focus on your hands and
4:14:56
your fingers. There's nothing needed to be done. There's no
4:15:07
clenching of fists or tents in the fingers or anything
4:15:12
like that. It's just noticing and focusing on your hands,
4:15:33
noticing how they feel. Because the more relaxed do your
4:15:54
hands feel, the calm mind feels, and the more comfort
4:16:08
you feel throughout your body, you may have already noticed
4:16:35
your mind is starting to dressed, fixing just on your
4:17:11
hands and fingers, allowing them to experience a real deepening
4:17:31
of that relaxation in your hands and fingers, more and
4:17:46
more relaxed. With each number from eight down to one.
4:18:10
You can almost feel that healing and relaxing energy spreading
4:18:21
into your hands and fingers, becoming year more relaxing with
4:18:40
each number you hear.
4:18:48
Speaker 8: Going down.
4:18:51
Speaker 1: From eight down to one, drifting twisting again starting with
4:19:14
number eight, seven, six, five, four, three two, just being
4:23:10
here now, nothing to think about, nothing to do, nothing
4:23:21
to say, and everything just feels calmer. And this is
4:23:36
your natural state of being. This is how you just
4:23:43
normally feel when you take away all that other stuff
4:23:52
that we add, you know, things like stress and worrying
4:23:57
and overthinking and anxiety, tension, just generally thinking about stuff.
4:24:15
When you take that away, which is what we do
4:24:19
what we do now, you're left with a real sense
4:24:31
of peacefulness which comes to you very quickly because ultimately
4:24:45
it's just a feeling, a feeling of comfort. It's almost
4:24:58
as if you've gone in yourself and you've found a
4:25:02
special place where everything is peaceful, a place where you
4:25:16
can feel relaxed and your natural sense of comfort, a
4:25:27
place where you can be you, where you can accept
4:25:36
yourself for who you are, a place where you're not
4:25:42
trying to please anybody else ever, a place where you
4:25:52
can actually not just love yourself, but in some ways
4:26:02
more importantly, you can like yourself appreciate who you are.
4:26:20
That sense of gratitude is in the air all around you.
4:26:34
That's also a place where you can actually feel the
4:26:43
healing energy soaking into your body. Healing energy soaking into
4:26:58
your body, and that healing energy spreads through your veins,
4:27:12
traveling to each and every single part of your body,
4:27:24
and you start to realize that actually that healing energy,
4:27:32
it's not just entered into your brain, it's become part
4:27:38
of your brain, and that spinal fluid is now mixed
4:27:50
with healing energy, not just allowing you to feel so
4:28:01
much more relaxed and healthy in this moment, but also
4:28:16
you start to realize that actually, what's happening now with
4:28:24
that healing, relaxing energy spreading through your body, it's actually
4:28:34
changing your life. It's actually changing the way you're going
4:28:44
to feel not just now, but tomorrow and the next day.
4:28:53
As your health improves, not just your physical or health,
4:29:00
but your mental health. Things that used to bother you
4:29:08
in the past, for some reason, no longer have the
4:29:15
effect that they used to because something has changed deep
4:29:24
within you. Maybe things that used to cause you to
4:29:35
feel anger no longer have that power to control you
4:29:50
the way they seem to be able to before. As
4:29:56
you realize you're the one who decides what affects you,
4:30:12
You're the one who decides to feel relaxed and calm
4:30:22
when you choose to enjoy noticing these natural developments of
4:30:38
healing continuing to grow and improve your life day by day,
4:30:55
including of course, your ability to relax so much easier
4:31:08
and sleeping. It's the most natural thing in the world
4:31:19
to you, because falling asleep is something that you've done
4:31:31
so many times in your life, and you know that
4:31:39
you were born, as we all were, with the ability
4:31:45
to fall asleep naturally. We were born with that ability
4:31:59
that just drift off into a deep, healing sleep. Even
4:32:13
when we're kids, sometimes we'll fall asleep when we don't
4:32:18
even want to try to take a stay awake. Maybe
4:32:24
it's a birthday in the morning, or it's Christmas or
4:32:28
holiday or something we look forward to. We don't want
4:32:31
to go to sleep, but the more we want to
4:32:36
stay awake, the more we just start to drift. And
4:32:45
the more you fight drifting, the more you try and
4:32:49
stop yourself and drift in asleep, the deeper and stronger
4:32:55
that drifting becomes. Because we're born not just with the
4:33:07
need to relax deeply and to naturally fall asleep, but
4:33:16
it's our birthright, it's part of our DNA, and sometimes
4:33:30
as we get older in life, perhaps at times we
4:33:36
have forgotten that relaxing completely. It's not only a wonderfully
4:33:50
pleasant experience, it's also really easy. It's very, very easy
4:34:16
to let go, because that's all it is. It's just
4:34:24
deciding to let go. And when you press the play
4:34:35
button on my recordings, you have given permission for my
4:34:46
voice to relax you. When you press that play button,
4:34:55
you have given me permission for my words to affect
4:35:06
you in a positive, only a positive way, opening up
4:35:23
your mind to useful and healing suggestions that can have
4:35:45
such an amazing effect on how you feel right now,
4:35:58
as well as those changes that continue long after the recording.
4:36:09
Ends those changes within you to continue to flourish and grow,
4:36:24
transforming your life in a positive, beautiful way, allowing you
4:36:38
to move forward in your life in the direction that
4:36:45
you choose for yourself. And this feeling, this feeling that
4:37:02
you can experience of safety, comfort, calmness, just feels so nice.
4:37:28
It's such a healthy place to be, and that positivity
4:37:42
grows within you each and every day. Moving forward, you're
4:38:01
going to find that you're more relaxed physically and in
4:38:12
your mind is more relaxed. And it's not that you're
4:38:21
thinking slower, it's just that your mind will be less
4:38:28
clogged up with unnecessary negativity because from now on, your
4:38:39
mind rejects negativity. From now on, you're going to start
4:38:49
noticing when negativity arises and you can just say stop, stop,
4:39:08
and that negativity will turn around and leave you alone.
4:39:23
Stop and that negativity will disappear. And as you notice
4:39:43
that you feel way more relaxed than you probably expected,
4:39:57
you can now congratulate yourself because you're the person that
4:40:07
has done this. You are the one that has opened
4:40:13
your mind up to the simple facts that you can
4:40:21
feel more relaxed in your body and in your mind.
4:40:32
You've opened your mind up to the birthright of being
4:40:38
able to just fall asleep easily when you choose. And
4:40:55
that's a nice feeling. Don't you think it feels nice?
4:41:02
Doesn't it? To feel calm? All that healing energy is
4:41:12
spreading through your body and your mind to spend time
4:41:23
in a special place where negativity can no longer enter.
4:41:40
Negativity is banned. It's bad, it's not allowed Entryue doesn't
4:41:50
it doesn't. This doesn't deserve to be here. It doesn't
4:41:53
belong here. Negativity has no place in your life, which
4:42:12
makes room feel more comfort, more heathing, more relaxation, more peace.
4:42:44
It feels nice, doesn't it? Just let go with everything.
4:43:09
I'm going to count down now from twenty down to one.
4:43:17
You can continue to relax. If you choose, you can
4:43:27
drift to sleep. With every number you hear me say,
4:43:42
you can feel twice as relaxed, or if you choose,
4:43:49
you can feel twice as sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five. Oh,
4:46:54
this is your time to just take a break, your
4:47:04
time to relax, to allow your mind to slow down,
4:47:23
to give yourself permission to take a break from everything,
4:47:42
and you're the only person that can make that decision.
4:47:49
You're the only person that can actually tell your mind
4:47:57
to just relax, to just take some time off so
4:48:21
that you can focus on your body, getting in touch
4:48:26
with how you feel physically, and in the process of
4:48:44
this body scan, where you focus on different parts of
4:48:49
your body, those parts that you focus on and observe,
4:49:02
even though you're not purposely requesting for those parts of
4:49:11
your body to relax, it's kind of expected. You expect
4:49:20
when you listen to my voice to feel more relaxed naturally,
4:49:33
because when you're listening to me, your attention is focused
4:49:43
on my words, and as my words guide you to
4:49:54
focus on those parts of your body, your focus increases,
4:50:14
which actually calms your mind. And when your mind calms down,
4:50:35
your body relaxes. And when your body calms down, your
4:50:57
mind relaxes. And even though we've not really started the
4:51:14
focus on your body, you can already feel that healing
4:51:27
energy spreading through your body, pushing out stress and tension,
4:51:46
healing all the parts of your body, including your skin,
4:51:54
your bones, your blood, all of your organs inside your body,
4:52:03
all of the muscles, all of the fat, all of everything,
4:52:11
every hair on your body is filled with that healing energy.
4:52:26
And when your brain fills with that healing energy, the
4:52:42
feeling of comfort and relaxation increases deeply, increases in a
4:53:06
way that your mind starts to feel perhaps bit drowsy
4:53:26
because it's not needed, and it may start to drift
4:53:46
if that's what's needed. So if you're listening to this
4:53:54
and what you need is deep relaxation, that's what you'll get.
4:54:01
If what you need is to fall asleep naturally and
4:54:08
easily as your mind drifts, that's also what will happen.
4:54:22
Because by pressing that play button on the podcast and
4:54:30
listening to me, you give permission for your body and
4:54:37
your mind. In fact, you give the command to your
4:54:49
body and your mind to relax deeply and to drift
4:55:00
off to sleep if that's what you want or need.
4:55:17
And as I focus on the different parts of your body,
4:55:27
you may start to just drift. And then you come
4:55:36
back again and you hear me talking and I'm focusing
4:55:42
on a different part of your body. You may find
4:55:53
yourself drifting, but you don't realize you're drifting until you
4:56:01
stop drifting and you're alert again. To my voice, focusing
4:56:11
on a different part of your body starts to relax
4:56:16
even deeper, because that drifting is basically you already in
4:56:28
the sleep zone. And the more you drift, the longer
4:56:39
you drift, and the longer you drift, eventually that drifting
4:56:49
continues into sleep, and that's the last you remember until
4:57:01
you wake up in your own time, when you experience
4:57:10
the right amount of sleep for you, because when you do,
4:57:20
and if you do fall asleep, it's extremely pleasant, so relaxing,
4:57:34
so deep, healing sleep. I'm going it feels so nice
4:57:53
to relax into your own body and mind as you
4:58:03
as you feel that heathing energy is spreading through it,
4:58:10
relaxing us so deeply, relaxing us so so deeply. As
4:58:32
we start to focus on your eyes, moving down to
4:58:48
your jaw, down to your neck, your shoulders, arms, hands, fingers,
4:59:38
your chest, your stomach, your back, your spine, your hips,
5:00:18
your legs, your feet, your tayst and I'm feeding, spreading
5:01:02
and growing inside your body, feeling you up. Now let's
5:01:16
focus again on parts of your body, focusing this time
5:01:27
on your forehead. Now on your mouth, your lips, your tongue,
5:01:43
the whole of your mouth, focusing on your fingers. Maybe
5:02:05
you could move your fingers a little bit. You can
5:02:10
focus on each one individually, both hands, and even though
5:02:25
if you focus on both of your hands now they
5:02:30
almost seem to just melt into one where there is
5:02:38
your right hand start in your left hand end, almost
5:02:46
as if just mixed together. Now, focusing on your knees,
5:03:04
just noticing how your knees feel. Now, focusing on your elbows,
5:03:29
focusing on both of your elbows, just observing the feeling
5:03:44
of your elbows. Now, focusing observing the back of your neck,
5:04:26
feeling that energy on the back of your neck, Observing
5:05:06
your ankles, being aware of physical sensations in your ankles.
5:06:26
Noticing now your toes on both of your feet, being
5:06:45
aware how your toes fear right now, notice than high
5:07:41
entire body fails. Noticing how your mind feels now. Letting go,
5:08:39
letting go, letting go everything, letting go, letting go, letting go,
5:09:25
oh everything everything. I'm going to start now, and I
5:09:47
would like you just, first of all, just to see
5:09:50
yourself lying down on that message table, lying on your front.
5:09:59
Your head is supported, arms are supported, and you feel comfortable,
5:10:08
and breathing is really easy, and you feel. You feel
5:10:18
confident in how you look as well, So there's none
5:10:21
of that issue of body problems or shyness, because I'm
5:10:27
a professional and this is a therapy session, so none
5:10:36
of that stuff matters whatsoever. This is about you. This
5:10:46
is about how you feel and how you can enjoy
5:10:54
that sense of comfort and relaxation that comes from letting
5:11:00
go and allowing my hands and my fingers to relax
5:11:06
you by a message your body. So I want to
5:11:17
start off just by placing my hands on the back
5:11:22
of your head, just gently, just so you can feel, well,
5:11:27
my hands feel like really on you, so you can
5:11:36
maybe feel the warmth of my hands on the back
5:11:38
of your head. And with my hands to the side
5:11:44
of your head, not pressing, but just holding there very gently,
5:11:51
maybe over your ears, and a little bit on your face,
5:11:55
just so you can feel my hands so you can
5:12:01
become accustomed to them. And now put my hands on
5:12:14
the back of your head again and gently let them
5:12:18
slide down onto the back of your neck. You can
5:12:31
feel my hands gently stroke in the back of your
5:12:41
neck to start with, just so you can get used
5:12:48
to the feeling of my hands on your skin, get
5:12:52
accustomed to realize that you're safe and it's all good,
5:13:01
it's all fine, and I'm going to start gently massaging
5:13:12
the muscles in the back of your neck with both hands. Now,
5:13:28
this is a very trusting situation, really, because our necks
5:13:35
are so fragile and to have someone have their hands
5:13:40
around your neck in that way can sometimes be problematic
5:13:45
for people, which is why massages are quite good, because
5:13:50
it allows you to relax and to get in touch
5:13:59
with of trust, to feel peaceful and calm. And there's
5:14:16
a massage the sides of your neck gently moving from
5:14:25
the bottom of your neck. It would be sort of
5:14:29
near where your shoulders start, I guess, all the way
5:14:32
up to your jaw your ears kind of area that
5:14:40
side of your neck. Of course, it's a lot longer
5:14:45
than the front of your neck. Massage in the back
5:15:01
of your neck, especially that area where perhaps we hold tension,
5:15:14
and there's that area's message. You can actually feel a
5:15:19
sense of release in the back of your neck and
5:15:27
maybe you can breathe it out as well. Notice how
5:15:32
it feels. Notice how you feel. And then moving down
5:15:45
to that area between your neck and your shoulders, that
5:15:50
musty area, starting to message that area on both sides.
5:16:01
I mean, this would be the area that a lot
5:16:03
of people would message if they were going to give
5:16:06
you like a shoulder message. Even that's not technically the shoulders,
5:16:13
but it's all the muscles that lead to the shoulders
5:16:17
from the neck and again that can hold tension and stress.
5:16:25
And when massaged sometimes a nice deep message is useful,
5:16:33
and you decide how deep that message is and just
5:16:49
allow my knuckles just to dig in, to get to
5:16:56
those muscles and to really relaxed and all the time
5:17:05
being firm yet gentle with you and just stroking down
5:17:23
the area to your actual shoulders, moving to the muscles
5:17:32
of your shoulders and maybe initially just pulling up the
5:17:43
shoulders a little bit off the table, just to give
5:17:47
you a little bit of a stretch, but very gently.
5:17:57
And you've got the muscles at the front of your shoulder.
5:18:00
There's the sides and the back. Again, this is a
5:18:11
part that can really take quite a bit of pressure,
5:18:17
quite a bit of needing. If if you wish to
5:18:25
really release the tension to really get into those muscles
5:18:32
and you can let your fingers in there. They can
5:18:39
feel really nice sometimes just being stroked gently or being
5:18:47
massaged quite strongly. It can all be beneficial to the relaxation.
5:19:03
Put the muscles in your shoulders. Now you move down
5:19:16
your arms, weld one arm at a time, starting with
5:19:27
your right arm. W I DEAs. I just lift your
5:19:37
arm up, just hold it to the side of you
5:19:43
by ways still be attached, and I just message the
5:19:50
tops of your arms all the way down to your forearms,
5:20:06
into your wrists, gently massaging that parts, the softer part
5:20:30
which is the underpart of the arm, which leads to
5:20:37
the crease in your elbow, the inside it's much more
5:20:43
sensitive skin. Sometimes just having that stroked through nice, pleasurable
5:21:04
and relaxing. Now moving down to your right hand, just
5:21:23
holding your hand in both of my hands, just pressing
5:21:35
gently on the back of your hand and stretching your
5:21:42
fingers ever so lightly at the same time pressing down
5:21:53
and messaging each finger, and then starting to massage the
5:22:06
palms of the hand. Just turning the hand gently, stretching
5:22:19
it gently, and actually having your handheld can really be
5:22:30
an emotional experience sometimes even if it is a stranger,
5:22:38
So when you don't know very well, like a massage
5:22:42
person or a therapist, maybe because it's intimate and you
5:22:55
can feel nice, you can feel safe. And as I
5:23:08
put that right arm back down where it was, we're
5:23:17
gonna do the same with your left arm, exactly the same.
5:23:28
Massage in the muscles in your arm all the way down,
5:23:35
do your rest, stroking the inside of your arm, just
5:23:47
being gentle or as firm as you require, and then
5:24:01
massaging your left hand, stretching the fingers, gently massaging the
5:24:17
palm of your left hand. And you feel so so relaxing,
5:24:45
so comforting, and just rest your left arm back down.
5:25:10
Start to massage your back, the biggest part of your body,
5:25:22
starting at the top, starting again where we already have been,
5:25:29
the area at the top in between your shoulders, near
5:25:34
your neck. Going back, the massage in that area again,
5:25:40
but this time moving downwards, taking a downward stroke to
5:25:54
the middle of your back, working from the outside inwards.
5:26:02
It's a message in the your back, but the outsides
5:26:10
of your back, the parts where your arms would maybe
5:26:20
rest against, almost the part that connects your front to
5:26:32
your back. Just messaging down firmly but gently, as firm
5:26:50
as you want, moving down and moving across a little bit,
5:26:59
and moving all the way down again, be very gentle.
5:27:04
You have firm as you choose. Eventually you get to
5:27:15
the spine. We can message the muscles and either side
5:27:20
of your spine from the top of your neck all
5:27:24
the way down to your lower back. We can do
5:27:36
that a few times. Sometimes people use the knuckle or
5:27:46
the you know, two fingers and just go your side
5:27:51
of the spine. Almost just push down, go all the
5:27:56
way down to the bottom of the spine, each time
5:28:02
releasing tension and opening up the body, stretching your body
5:28:14
so that you feel more relaxed but at the same
5:28:18
time rejuvenated. And now I'm going to move to one side,
5:28:36
to your right side, and from the bottom of your
5:28:43
ribs to your pelvis, I'm going to massage that area
5:28:51
of your back. I'll stretch over the other side and
5:28:56
I will pull the muscles gently and massage and push
5:29:02
from one end that side or the way to my
5:29:05
side to the middle of fact to where your spine
5:29:10
is massaging that side of your spine the opposite side
5:29:17
to where I'm standing. It's almost like kneading bread. There's
5:29:25
that big area which is firm yet lots there to message.
5:29:37
Potentially one of the most important places to actually have
5:29:42
a message, because you really feel it. You really feel
5:29:50
the release and the pleasure of having your lower back massaged.
5:29:58
It releases so much from your body that's not useful,
5:30:07
starting a healing process which will continue long after this
5:30:13
recording is over. The message in this part of your
5:30:25
body not only feels really good for you, it's actually
5:30:31
fun to do because it is, as I said, like
5:30:35
kneading bread, it's a part that you can really get
5:30:40
hold of and really message deeply. If that's your choice,
5:30:56
then I'm going to move over to the other side
5:30:58
of your body and do the same with the opposite
5:31:04
part of your lower back, kneeding and messaging from your
5:31:14
sides all way to the middle of your back where
5:31:21
your spine is pressing and kneading firm and gentle at
5:31:35
the same time. It feels so releasing. This mixture of pleasure, comfort, release, calmness,
5:31:50
relaxation or mixed together. Plus there's that feeling from your
5:32:02
stomach as it's being stretched. Even though you're in your
5:32:07
stomach now, you can feel it being stretched because that
5:32:12
whole area is connected to your stomach. Now we're going
5:32:23
to move or move further up to your top of
5:32:28
your body and I we do the same this time,
5:32:34
starting with your upper back, put my hands forward over
5:32:42
and mess it. Massage in that area up to your spine,
5:32:50
from the side of your body up to your spine.
5:32:54
So some of that message area, the muscle tissue or
5:33:00
whatever faty tissue even will be possibly from your chest
5:33:06
because all connected chest and the back connect together. I'm
5:33:13
going to be massaging and just pulling some of that
5:33:17
skin from your side up and massaging that area of
5:33:28
your upper back all the way to your spine. And
5:33:36
then I'll move down a bit and I'll continue with
5:33:39
the middle of your back, doing exactly the same thing
5:33:46
as gentle or as deep as you choose. Now I'm
5:34:00
the other side again and do the exact same thing
5:34:05
with the top of your back on the other side,
5:34:09
from pretty much underneath your arm area really to your spine,
5:34:28
and then continueing that all the way down, including your
5:34:35
lower your middle of your back. I'm gonna go to
5:34:53
your thighs, the backs of your thighs, and the side
5:35:00
of your thighs, starting with your right leg. Massage in
5:35:11
the back and the sides of your thighs gently and firmly.
5:35:22
There's a lot of muscles there. It's an area that
5:35:25
can be very tense at times and maybe needs a
5:35:30
little bit more pressure than the rest of the body
5:35:33
that's up to you. You can gently stroke the back
5:35:44
of your legs where you know, opposite your knee joint
5:35:49
or underneath your knee joint, very sensitive, gentle area, and
5:36:02
then working down to your calf muscles. Massage in your
5:36:10
calf muscles thoroughly and deeply, if you choose, using both
5:36:19
hands and fingers, digging deep to your ankles. In the
5:36:38
back of your back of your ankles, just gently massage
5:36:45
in that area, maybe lifting the leg and stretching it
5:36:57
a little bit. Moving to the right foot, massage in
5:37:22
the bottom of your feet and the side of your
5:37:29
feet gently but firm enough so they don't tickle, and
5:37:46
just allow the pleasure that you get from having your
5:37:51
feet message to just overtake you as I continue to
5:38:01
message your feet, the bottoms of your feet, the sides,
5:38:10
your arches, your heel. You can put a lot of
5:38:15
pressure into your heel and it feels amazing, Yet the
5:38:21
arches need to be a bit more gentle. Stretching your
5:38:30
toes gently the message in the bottoms of your toes
5:38:37
with my fingers, each one individually, moving over to the
5:38:52
left leg to do exactly the same thing, starting in
5:39:02
at the top of the thighs, work in the back
5:39:06
of the thighs and the sides, massaging deeply and gently
5:39:14
that whole area, working all the way down. And this
5:39:28
is an area that maybe you could like to spend
5:39:34
more time relaxing and messaging. So perhaps if you wanted,
5:39:43
I could big a future recording wants spend more time
5:39:48
on one particular area. As you move down, do you
5:39:59
ca half muscles, Massaging in your calf muscles firmly and gently,
5:40:19
move down your aincor into your feet. Massage in the
5:40:28
backs of your feet, the bottoms of your feet, stretching
5:40:38
your toes and massage in each tone individually. And the
5:40:45
feeling of pleasure and release that you experience when your
5:40:50
having your feet massaged feels really good. Now, she turn
5:41:13
over in your mind. Laying on your back, I'm just
5:41:24
going to start again for your neck area in your shoulders,
5:41:41
just to get back in touch with that area. And
5:41:52
as you move up, I can clean my hands, make
5:42:04
them more fresh, because now I'm gonna message your face gently,
5:42:14
starting off with your forehead. Your eyes are closed and
5:42:25
I can just stretch your eyes a little bit, pushing
5:42:31
up on your eyebrows, just massaging around your scalp, massaging
5:42:48
down your cheeks, around your ears, into your chaw, gently
5:43:03
the side of your neck, your chin.
5:43:16
Speaker 2: Hm.
5:43:20
Speaker 1: Then just moving down from your neck down to your chest,
5:43:32
starting by message in the very top of your chest
5:43:40
where the collar phone is either side of the collarbone,
5:43:53
and then just message in the hole of the chest,
5:44:06
moving the chest around, because it's quite a large area,
5:44:20
you can move from one side to the next, moving
5:44:27
my hands underneath pretty much where your arms are stretching up,
5:44:41
stretching some of the muscles of your back in the process,
5:44:49
moving up over your chest and they're moving down again,
5:45:10
and then allowing my hands to just massage gently and
5:45:15
slide down towards your stomach, starting in the middle of
5:45:22
your chest, and then gradually my hands moving apart and
5:45:32
massage in and slide in at the same time, moving
5:45:38
down to just below your red cage, moving down, then
5:45:57
massaging up again, giving your chest all the attention that
5:46:06
it needs to feel completely relaxed. Remembering that I'm also
5:46:21
going to be focusing on your sides as well, an
5:46:26
area that really doesn't get much attention, but feels really
5:46:32
good when it's massaged, just stroking my hands down the
5:46:43
sides of your body, just below your arms, all the
5:46:50
way down to your hips. Now move into your stomach area.
5:47:05
We're going to stand one side of you like I
5:47:09
did when I did your lower back. I'm gonna do
5:47:13
a similar process of just stretching the muscles from your side,
5:47:23
gently massaging from one side to the next, move in.
5:47:38
Speaker 9: A whole area from below your ribs all the way
5:47:42
down to below your belly button, and then move around
5:47:53
to the other side of you and repeat that.
5:48:02
Speaker 1: Process of relaxing, deeply, calmly. You feel loose, You feel free.
5:48:18
And it's something about having your stomach message that's different
5:48:23
from any other part because we do have a tendency
5:48:31
of holding a different kind of stress in your stomach
5:48:36
that we may not be aware of. As in our
5:48:44
message your stomach in front of your stomach, making circles
5:48:54
around your belly button, and then going the other way around.
5:49:09
There's a gentleness and a freedom that comes from feeling
5:49:16
how you're feeling. As I now move down the tops
5:49:26
of your thighs the muscles, massaging them, and I can
5:49:33
do this two legs at the same time, pressing down,
5:49:42
massaging deeply those muscles in your thighs, the front of
5:49:48
your thighs, and moving down to your knees, gently massaging
5:49:59
your knee, sliding down your shins, putting pressure on either
5:50:11
side of your shin gently softly but firmly, moving down
5:50:23
to your ankles, stroking the tops of your feet, and
5:50:38
then with each foot in each hand, just gently messaging
5:50:45
the whole of the foot, the top, the bottom, your heel,
5:50:54
your ankle, your toes, massaging the ear free part of
5:51:01
your feet. Feel so good, just to let go and
5:51:11
enjoy the process, Enjoy feeling so deeply relaxed, so much comfort,
5:51:36
and so many feelings to come just from touching your skin.
5:51:54
And you can just lie there for this long you choose,
5:52:04
enjoying the feeling of deep comfort from being massaged by me,
5:52:23
enjoy fearing deeply. Lights And all we're gonna do is
5:52:49
blow out some candles. In your mind, there are going
5:53:05
to be a hundred candles, and you're going to blow
5:53:16
each one out individually, one by one, starting at one hundred.
5:53:27
As I count down all the way down to one,
5:53:39
and each time I say a number, you can imagine
5:53:48
that candle in front of you, and I'd like you
5:53:55
to actually physically gently blow that candle out, just so
5:54:14
it's not big blows, just a gentle, and that candle
5:54:25
will extinguish. And then I'll say the next number as
5:54:34
we moved down, and you can just blow that one
5:54:44
out as well. And as we move down the numbers,
5:54:58
you'll find your s feeling more and more relaxed. If
5:55:06
you need to sleep, you'll also find yourself becoming incredibly
5:55:15
tired and sleepy. In fact, you may struggle to blow
5:55:28
out all one hundred of these candles as you feel
5:55:45
more and more deeply relaxed, more and more deeply tired,
5:56:13
And the further you go down, the more your mind
5:56:23
starts to drift. You may find that you stop listening
5:56:35
to me after a while. And even though there may
5:56:48
be background sounds where you are, you'll be aware of
5:56:57
those sounds at the moment.
5:57:07
Speaker 2: Be me.
5:57:11
Speaker 1: Start to just not even notice them at all because
5:57:26
they're unimportant. Where I am, I've got the sounds of
5:57:40
the birds, there's horrors, the pigeon who likes to say
5:57:47
hello sometimes, and there's the odd plane that goes by,
5:57:56
maybe traffic and trains in the distance, but none of
5:58:09
that seems important whatsoever. More candles you blow out, the
5:58:24
less important anything.
5:58:28
Speaker 9: Is.
5:58:33
Speaker 1: More candles you blow out, the further you seem to
5:58:44
move away from sounds and from general date days, stuff
5:59:04
seems to just move away on its own. You feel
5:59:19
more calmer with every candle you blow out, guiding you
5:59:43
the next number, do you hear me say? And then
5:59:56
you blow that candle out too? So easy, so simple.
6:00:23
We're gonna start by introducing the first candle, which is
6:00:37
a hundred first candle, this is one hundred. When you
6:00:55
blow that candle out, you'll find immediately a slight change
6:01:15
in how you feel, as well as a real sense
6:01:24
of positivity growing within you, relaxation and sleepiness expanding. Starting
6:01:55
with one hundred flor I candle now ninety nine candle,
6:02:45
ninety eight, cand ninety seven, candue ninety six, end ninety five,
6:04:41
hand ninety four, candle, ninety three, candle ninety two and
6:06:20
ninety one, can to ninety eighty nine and eighty eight
6:08:13
candle eighties can do eighty he eighty five, can candle
6:11:10
fur eighty two and May two one candle, seventy nine candle,
6:14:42
seventy eight candle seventy seven, candle seventy six, candle seventy five,
6:15:54
candle seventy four, candle seventy three, candle seventy two, candle
6:16:54
seventy one, candle seventy one, and seventy and fifty nine,
6:18:10
Candle sixty eight, candle sixty seven, candle sixty five, candle
6:19:04
sixty four, candle sixty four, candle sixty three, candle sixty
6:20:19
and sixty one, candle sixty fifty nine, hand fifty eight,
6:22:07
candle fifty seven, candle fifty six, candle fifty five, candle
6:23:37
fifty four, handle fifty three, handle fifty two, candle fifty two,
6:25:26
ten to fifty, candle fifty one, candle fifty, candle fourty nine,
6:27:34
candle forty eight, candle forty seven, candle forty six, candle
6:29:29
forty five, candle forty two, candle What do you one?
6:31:23
Handle forty candle thirty nine, handle thirty eight, canto thirty seven,
6:34:08
cant thirty five, can't thirty four, pando thirty three, handle
6:36:18
thirty one, chandle thirty and twenty teen nine ten twenty eight,
6:40:05
candle twenty seven, candle twenty six, candle twenty five and
6:42:23
too chief four endle twenty three, hand to twenty teap
6:43:46
two and tuent you want and to winty hand, candle ninety,
6:47:01
candle seventeen, candle sixteen, Canza fourteen and.
6:50:17
Speaker 4: Well candle eleven, candy.
6:52:40
Speaker 6: Hey came.
6:53:11
Speaker 1: Nine, chen too eight, chendo six, camel five, can do.
6:56:37
Speaker 2: Four, can doy.
6:58:25
Speaker 1: Can two, caned oh. Let go of all of those thoughts, worries,
6:59:41
concerns about the past, thoughts about the future, and even
6:59:49
things you've been thinking about today. Just let it all
6:59:53
go because none of it is useful in this moment.
7:00:04
This is your opportunity to just focus on feeling relaxed,
7:00:24
allowing yourself to get in touch with that natural sense
7:00:33
of peace that we all have within us. It's available
7:00:41
for everyone. It just sometimes takes a little bit of
7:00:46
effort to set up the right time and place in
7:00:53
order for you to just let go. Because when you
7:01:00
do decide to let go and relax, that's what your
7:01:08
body starts to do because you've chosen. You've chosen to
7:01:17
just allow your body to unwind and your mind starts
7:01:24
to slow down. And it's a nice feeling. It's a
7:01:32
nice feeling at the beginning just to know that you
7:01:36
have chosen to decide to relax deeply, and because you've
7:01:47
made that decision, your body will just follow suit. Because
7:01:55
sometimes all the muscles in your body need is just
7:02:00
permission from you to relax. Because so often we're busy,
7:02:10
we're going from here to there, we're walking around, and
7:02:14
we're doing stuff, and the body doesn't have any time
7:02:22
or space to really relax deeply. So it kind of
7:02:30
waits for you to lead the way, waits for your permission.
7:02:40
And when you do give your permission, when you give
7:02:47
the say so, when you say okay, it's time for
7:02:53
your body to let go completely and relax totally, your
7:03:03
body just follows. It's like a breath of relief. Ah good,
7:03:12
I can now relax. That feeling at the end of
7:03:19
a day, of a very physical day that you may
7:03:23
experience in the past, where you get home and you
7:03:27
just sit down on a chair, maybe you kick your
7:03:30
shoes off, and ah, feels so nice knowing that you
7:03:37
don't have to get up again for a little while
7:03:41
at least if you choose, you can just sit there
7:03:45
for maybe an hour to It feels blissful. And just
7:03:58
by sitting down like that, your body knows that it's
7:04:03
time to relax. Your body has been given permission from you.
7:04:11
Because it's a mindset. In your mind, you're prepared to
7:04:21
let go of everything and just completely allow all the
7:04:31
stress of your body to evaporate. Any tensions can just
7:04:40
gradually vanish. It's almost like magic, really, because that sense
7:05:00
of relaxation in your body, it's a very natural state.
7:05:08
It's not something unusual. It may feel unusual when you
7:05:13
first start to relax, if you if you haven't really
7:05:17
spent a lot of time focusing and giving yourself this
7:05:22
space to let go completely and relax may seem are
7:05:27
most alien, but it isn't. It's actually the most natural
7:05:35
thing in the world to let go completely, to relax totally,
7:05:46
the most natural thing in the world to allow yourself
7:05:57
to feel really calm in your mind. And it is
7:06:04
almost like a literal unwinding. It's like you press a
7:06:12
button and all the tension just releases, and it's like
7:06:21
a wheel, like a cog, like the inside of a clock,
7:06:25
just unwinding. And it's almost like you could see the
7:06:30
little wind up knob that's used just going the opposite
7:06:35
way that you choose to wind it up, and the
7:06:42
energy that fremetic stress for energy gradually winding down, losing
7:06:52
its power, losing its strength as a sense of real
7:07:00
axation becomes stronger and deeper, and you may find a
7:07:11
the more relaxed you feel, that your mind starts to wander.
7:07:22
Maybe just seemed to stop listening to me for a while,
7:07:28
and your mind goes somewhere else, And then you realize
7:07:34
you're listening to me again, and that was just your
7:07:39
mind drifting to sleep, which is quite natural, because sometimes
7:07:50
when we're stressed and tense, we're not mean I actually
7:07:58
be aware of what we need or we physically or
7:08:03
emotionally need in this moment. But when you allow your
7:08:13
body and mind to relax completely and you let go
7:08:19
of all thoughts, concerns, worries, ideas, all letting them go,
7:08:29
allowing them to drop onto the floor, you start to
7:08:40
get in touch with the feelings of such relaxation. This
7:08:51
feels so nice to be in touch with the calmness
7:08:59
of the different body parts as they become looser and looser.
7:09:12
Even your breathing seems easier and more natural, effortless, as
7:09:25
that cool air enters through your mouth or nose into
7:09:30
your lungs, breathing in comforts and relaxation, and then just
7:09:41
breathing out any excess remain intensional stress from every part
7:09:50
of your body and mind. And as you start to
7:09:58
focus on your mind, maybe you notice that things have
7:10:06
come to a standstill or maybe just much much lower
7:10:14
than before, because your mind is not really needed when
7:10:24
listening to my voice, which allows your mind to relax
7:10:34
just as deeply as your body. And that's synchronicity between
7:10:43
the relaxation of your body and relaxation of your mind.
7:10:55
Let you know that feeling completely calm, loose, and relaxed
7:11:07
real is a great healing experience fear and has so
7:11:24
many positive benefits for your body, mind, and your life.
7:11:34
To be able to let go everything and to relax
7:11:42
completely in all parts of your body and mind. Even
7:11:53
your bones are relaxed, all your muscle rules are relaxed,
7:12:08
even the skin that covers your body is relaxed. Every
7:12:22
hair that you have is also deeply relaxed. And your
7:12:39
brain really starts to feel the benefits of this healing relaxation.
7:12:58
And as you focus on the inside of your scalp
7:13:04
where your brain is, you can start to realize and
7:13:11
notice the benefits of your brain relaxing deeply, and it's
7:13:24
your brain continues to relax sends those messages to the
7:13:36
rest of your body and your mind.
7:13:43
Speaker 10: To rely, relax even more.
7:13:51
Speaker 1: Deeply, relax in more completely, letting go of any remaining
7:14:10
force or concerns, allow them just to drop onto the
7:14:19
floor because they're no longer necessary in this moment, in
7:14:30
this moment of deep relaxation and calmness, filling your brain
7:14:45
with deep, concentrated healing, calming, relaxing every part of your brain,
7:15:13
feeling so loose and comfortable, so relaxed and peaceful. Your
7:15:33
brain feels.
7:15:37
Speaker 8: So light.
7:15:39
Speaker 1: And so healthy in that sense of deep deep comfort
7:15:51
really does allow you to enjoy those ever increasing sensations
7:16:05
of comfort that are spreading throughout your body, relaxing each
7:16:21
and every muscle of your body, e and deeper and deeper,
7:16:37
much more deeper than before, much more comfort spreading through
7:16:56
your body. In your mind, be so peaceful and calm,
7:17:10
so very very peaceful, in every part of your body,
7:17:27
letting go of a everything averything, so peaceful and calm,
7:17:46
so relax With every second the passes, you feel.
7:18:03
Speaker 10: Deeper deeper, relaxed, deeper.
7:18:17
Speaker 1: And deeper relax, calm, so calm, peace for so very piece,
7:18:43
from your head down to your toes. Such peace and
7:18:53
comfort growing all the time, Such peace and comfort spreading
7:19:10
through your body and mind deeper and deeper, Such comfort
7:19:25
spreading and sinking deeper into a muscle your body, so
7:19:39
that you feel amazing, so relaxed, so peaceful, so relax
7:20:02
and peaceful, letting go.
7:20:12
Speaker 2: Everything.
7:20:17
Speaker 1: We're going to do a body scan, focusing on firstly
7:20:23
how you feel in your body, not trying to change
7:20:29
how you feel, not trying to relax, not trying to
7:20:35
move away from any discomfort or stress or tension, just accepting,
7:20:43
observing and accepting how you feel in the different parts
7:20:48
of your body, just allowing yourself to be exactly as
7:20:55
you are, to notice to get in touch with how
7:21:07
you actually feel in this moment. I'm going to start
7:21:14
off by focusing on your hands. Just be aware of
7:21:25
your hands. I'd like you to move your hands around,
7:21:35
just maybe move your fingers a little bit open and
7:21:41
closing your hands very gently, just so that you can
7:21:49
get in touch with how your hands and your fingers feel,
7:22:01
very very slow movements. Focusing now on your feet, and
7:22:21
if you can just do kind of an equivalent with
7:22:25
your feet, is you've just done with your hands, Maybe
7:22:32
turn in your ankles, moving your feet around, moving your
7:22:39
toes gently, but only very gently and very slowly, noticing
7:22:53
how your feet feel in this moment it Focusing now
7:23:08
and your eyes. I like you to just focus on
7:23:15
your eyelids. Maybe you can open and close your eyes
7:23:21
a couple of times to really get in touch with
7:23:26
how you feel when you do close your eyes. The
7:23:31
muscle changes in your eyes when you do close them,
7:23:40
maybe raising your eyebrows. It stretches the tops of your eyes,
7:23:50
perhaps squinting your eyes, scrunching up your eyes, just so
7:23:58
you can here again touch with all aspects of how
7:24:10
your eyes feel. Right now. Now focusing on your thighs,
7:24:29
and you know it just starts you to gently tense
7:24:33
your thighs, just very very gently, just enough so you
7:24:43
can become more attuned to the physical sensation of your
7:24:57
upper legs, the front of your thighs, and the backs
7:25:02
of your thigh noticing and observing how your thighs fear.
7:25:18
Right now, moving your focus to the back of your neck,
7:25:34
just noticing the back of your neck, the muscles, and
7:25:41
of course they lead to the side of your neck.
7:25:46
They also lead to the top of your back, which
7:25:51
leads to your shoulders, so it's your focus on the
7:25:56
back of your neck. May be can move your head
7:26:03
gently upwards as if you're looking up, maybe moving your
7:26:11
head down as if you were looking down, perhaps moving
7:26:18
your head side to side, right to left, only very
7:26:28
slowly and very gently. I'm not trying to force anything.
7:26:39
It has to be very very gentle, just so that
7:26:48
you can be more in touch with the feelings, with
7:27:00
the sensations, the physical sensations of how the back of
7:27:09
your neck feels. Right now, as we now focus on
7:27:28
the tops of your arms, the parts where your biceps
7:27:34
and your triceps are between your elbow and your shoulders.
7:27:42
To focus on those parts, the tops of your arms,
7:27:49
you may like to just tense them, but very very
7:27:56
gently and slowly, so you're not straining or putting any
7:28:07
pressure whatsoever on your arms. It's just solely you can
7:28:20
gain more of a sense of how your upper arms
7:28:29
are feeling in this moment, and just noticing as you gently,
7:28:43
very gently and slowly tighten the muscles and then let go,
7:28:57
notice how the tops of your arms fell right now.
7:29:13
As a now focus on your stomach, the area the
7:29:24
lower abdomen area below your belly button, moving all the
7:29:31
way down to your hips, just above your grind. Maybe
7:29:44
you're able to tense these muscles in that area very
7:29:54
very gently and slow if that's a difficult thing to do,
7:30:09
and maybe you can just move your body, pushing your
7:30:17
stomach up, maybe moving a little bit to the side
7:30:23
using your hips, just so you can get more in
7:30:31
tune with how your lower aptomen area is feeling in
7:30:46
this moment. Just noticing the physical sensations of your lower
7:31:04
abdomen as you move your attention to your mouth, noticing
7:31:28
your lips and inside your mouth, your teeth, your guns,
7:31:39
your tongue, Just noticing how your tongue in your mouth feels.
7:31:58
It may help buy moving your tongue around your mouth,
7:32:07
moving it to your left, maybe pressing it gently against
7:32:15
the side of your mouth, and then to the right,
7:32:21
gently to the side of your mouth, perhaps pressing up
7:32:28
against the top of your mouth, and then down gently
7:32:36
against the bottom of your mouth, always very slowly, in
7:32:47
a very very gentle so that you can be aware
7:33:07
of how you feel in your mouth area. Now I'm
7:33:29
going to focus on your wrists and I'm going to
7:33:45
ask you to maybe just routate your wrists by moving
7:33:54
your hands in a circular motion very gently and slowly,
7:34:07
just soly you can feel the sensations that you are
7:34:26
currently experiencing in your wrists. Perhaps move in your hands.
7:34:43
Speaker 2: Up and down.
7:34:47
Speaker 1: Again, very very gently and slowly, very gentle and slow.
7:35:28
As we now start to observe your lower back. The
7:35:45
bad part is just above of your hips, where your
7:35:55
copsis are, a whole area which also really does include
7:36:08
the sides of your body because those muscles are very
7:36:15
much connected as those muscles also move into your hiperia,
7:36:28
connect into your buttocks, the sides of your hips, and
7:36:43
if you're physically able to do so, maybe you can
7:36:52
very gently just move your body ever so slightly, very slowly,
7:37:08
some side to side, just enough to gauge how you
7:37:26
feel in your lower back. Perhaps you could even move
7:37:44
your hips gently up and down, gently and slowly in
7:37:58
order to be in touch with the physical sensations of
7:38:12
your lower back. As we now move your attention to
7:38:41
your jaw, the area from your chin all the way
7:38:49
up to near where your ears are, the hole of
7:38:57
your jaw, and you can just if it's okay, to do.
7:39:12
SA gently open your mouth, not wide, no stretching, just
7:39:24
very gently and slowly opening your mouth thing closing your
7:39:38
mouth very gently and slowly so you can be in
7:39:59
touch HHM with how your jaw feels. Now noticing now
7:40:43
your chest area and you don't need to do anything
7:40:58
to move your chest because it moves every time you breathe,
7:41:10
and it moves very gently and slowly automatically with each
7:41:23
breath you take. As you focus on how your chest
7:41:43
feels when you breathe, move in your focus to your forearms,
7:42:27
your elbows. Maybe you're able to very gently and slowly
7:42:45
tense the muscles in your forearms and when you do that,
7:42:54
you can feel your elbows this as well, very gently
7:43:16
and slowly, gently and softly observing your forearms and dilbos noah.
7:44:06
I think a focus on the rest of your back,
7:44:20
your upper back in the middle, the middle of your back. Again,
7:44:43
this part of your body moves also every time you breathe.
7:44:58
You may not know what to say, usually makes you
7:45:09
observe your upper back in the middle of your back.
7:45:19
You can really feel that gentle and slow movement. Moving
7:46:15
your focus into your hip area, your buttees, you grain
7:46:31
there's muscles and those bones in your midsection. Just noticing
7:47:08
how your hips feel. Right now, you can very very
7:47:29
gently move your hips, maybe side to side, very gently
7:47:44
and slo yeah, yeah, softly and slowly. Everything starts to
7:48:40
slow down, including the thoughts in your mind and your
7:48:52
mind itself just starts to gradually. It doesn't have to
7:49:02
be instant, but just gradually starting too. It's almost like
7:49:10
time is streng chin. It's a slower pace to maybe
7:49:22
what you're used to in your day to day life.
7:49:30
It's a slower movement of energy, very small movements which
7:49:57
make up the larger movements, which is always the case. Now,
7:50:05
when you move your hand, it might seem like it's
7:50:10
one movement, but it's lots of minute different muscles moving
7:50:18
in accordance with each other. And what happens in this
7:50:29
space that we're sharing is we move from that big
7:50:48
movement into those smaller movements. Starting to focus on how
7:51:05
your body feels, not just as a whole, not just oh,
7:51:12
i'm feel in this way. I'm feeling stressed or tense,
7:51:17
or I'm feeling relaxed and calm, I'm feeling this way,
7:51:22
I'm feeling that way. Starting to notice that your body
7:51:34
begins to present to you small feelings around your body,
7:51:50
small physical sensations in your legs, whether pleasurable or not.
7:52:07
Maybe resisting the temptation to label them or to judge them,
7:52:18
those feelings, just thinking them, thinking about them is just
7:52:24
being neutral, just feelings, not being particularly concerned, but just
7:52:42
noticing what your body is telling you. The feelings in
7:52:56
your arms, instead of feeling the whole of the arm,
7:53:04
Maybe notice those individual feelings for all those different muscles
7:53:13
and the skin, the hairs of your arms, all the
7:53:26
internal parts of your arms, the veins, the bones, just
7:53:43
being aware of maybe your elbow on your right arm
7:53:52
has a certain feeling. Maybe your left wrist also has
7:54:03
its own individual physical sensation. What about your forearm on
7:54:24
your right arm, your right forearm, there may not be
7:54:36
any particular feeling that you could even give a name to,
7:54:48
may not feel like anything other than just a feeling. Yeah,
7:54:54
it's there. The feelings in your shoulders, perhaps your shoulders,
7:55:06
when you think about them, you're kind of almost like
7:55:09
they're the same, you know, the same feeling, almost like
7:55:16
you both of your shoulders are just one thing, but
7:55:21
of course they're not. And when you focus on your
7:55:32
left shoulder and then on your right shoulder. Maybe find
7:55:40
that you move the muscles a little bit, maybe tense
7:55:46
the muscles gently, noticing the difference in each show order
7:56:11
your lower back, the left side of your lower back
7:56:27
and the right side of your lower back of course
7:56:39
that connection to your buttocks and to your hips, and
7:56:51
also moving up into the middle of your back. And
7:57:05
sometimes like right now, actually when I focus on their part,
7:57:11
when I focused on my buttocks and then I focused
7:57:15
on the middle of my back, it almost felt like
7:57:19
the muscles in my lower back were being stretched very gently,
7:57:29
just stretched a little bit. Even though I wasn't doing
7:57:34
anything to try to stretch your lower back, it just
7:57:43
seemed to happen. The feeling of very gently stretching your
7:57:56
lower back comes along. I have feeling in your chest,
7:58:22
just noticing what sensations you are experiencing in your chest
7:58:36
right now. And there's so much of the chest. Obviously
7:58:52
there's the collar bone leading to the chest. You've got
7:58:56
the chest bone, You've got the muscles in your chest.
7:59:07
Of course, if you're female, there's possibly the breasts. If
7:59:13
you're male, you've got the different Well why not that different?
7:59:22
These days? But there may be more muscles at the
7:59:29
top of the chest, but at the side underneath it's
7:59:37
pretty much the same. Whether you're a man or a woman.
7:59:41
There's muscles there, muscles that stretch out to your back,
7:59:48
as well as breast tissue which stretches and moves into
7:59:51
your back. To just being aware of your chest, being
8:00:15
with whatever feeling there is in your chest. And when
8:00:35
I noticed that, I focus on my chest. I feel
8:00:43
it in my back, my upper back. I mean, I
8:00:47
guess the obvious reason would be because you know, I'll
8:00:50
breathe in in and it stretched, which is my chest
8:01:01
and my back at the same time. It feels it
8:01:14
feels okay, doesn't feel I've got a little bit of
8:01:26
pain in my right chest, a little bit not pain,
8:01:33
but little discomfort, maybe stiffness possibly, I don't know. I
8:01:43
noticed my shoulders also wanting to flex for some reason.
8:01:54
I think that's probably part of my upper back, that
8:02:01
connection between my shoulders marper back, because I can move
8:02:07
my shoulders and stretch the muscles in my back, moving
8:02:14
the shoulders backwards or up, which then moves. I think
8:02:20
it's the scapulous in your back. It feels quite nice.
8:02:36
Actually a good thing about this is you can if
8:02:45
you want to, you can just flex or stimulate the
8:02:59
various muscles in your body gently in order to get
8:03:07
more of a sense of how they feel. And when
8:03:16
you're relaxing, when you do tense and muscle and then
8:03:25
you let it go and you let it relax, it
8:03:29
relaxes way more than it would normally. But you have
8:03:42
to feel that you're able to do that. There's no
8:03:48
point in doing it if there's an issue with the
8:03:54
per part of your body. Need to be gentle with
8:04:00
yourself at all times when relaxing deeply. It's important to
8:04:17
be kind to yourself as you notice your mind. How
8:04:33
much has your mind slowed down since we started this recording,
8:04:58
How came and peaceful is your mind right now? We
8:05:14
have nothing to think about and just my voice to
8:05:19
listen to. Because you know, the intention behind this recording
8:05:32
is relaxation. At the very least, for you to feel
8:05:39
more relaxed at the end of the recording than you
8:05:44
did at the beginning. At the very least, for your
8:05:56
mind to slow down as your body continues to relax,
8:06:13
because that's what you want to happen, that's what you expect.
8:06:30
Speaker 8: To happen.
8:06:36
Speaker 1: For relaxation, to fill your body, maybe calm in your
8:06:54
mind to the point of boredom. When you start maybe
8:07:04
to drift away, drifting, it's almost as if you're moving
8:07:51
further away from your body in your mind, just leaving
8:07:59
that there. Yeah, kind of liking it an escape pod
8:08:11
in a spaceship a movie. A space movie. You know,
8:08:15
when they're get into a little pod in it, since
8:08:19
the mon far away from the spaceship, safe to dream
8:08:44
and continue to relax, drifting so slow and peace so
8:10:02
so relax and peaceful, and focusing on the feeling of
8:10:48
those individual parts of your body debts or relaxing one
8:11:01
by one. You may find that every now and then
8:11:20
you realize that you weren't listening to my voice because
8:11:31
your mind started to imagine something different, maybe started to
8:11:45
almost move into some kind of a dreamy state, And
8:11:56
then you become aware of my voice again. And even
8:12:03
though you may want to focus on my voice, you
8:12:10
may also wish to allow your mind to just drift
8:12:21
naturally into that space of comfort and safety. As you
8:12:39
feel more comfort spreading through your body like a warm
8:12:56
blanket covering you gently, keeping your body at just the
8:13:13
perfect temperature, and even if you can hear background sounds,
8:13:35
they just don't seem to matter anymore. As that sense
8:13:48
of peace spreads through your mind like a gentle breeze,
8:14:07
yet strong enough to blow away all negativity, strong enough
8:14:20
to remove from your mind any anxiety or stress that
8:14:34
was there before, and blow away any other thoughts or
8:14:48
feelings that just don't fit with the sense relaxation that
8:15:15
is feeling your body and your mind. Unless you focus
8:15:40
on your mind and count down from ten down to one,
8:15:48
and with each number you hear, your mind will become
8:16:05
slightly more relaxed, just just slightly so, from ten down
8:16:25
to nine, just a slight movement. From nine down to eight,
8:16:33
just another small change in how you feel. Eight down
8:16:49
to seven. That feeling is a gap, almost like a
8:16:58
gap that starts to get wider, the gap between those
8:17:06
feelings that you used to have in your mind compared
8:17:15
to the feelings you have that are growing now, feelings
8:17:22
of comfort and security and confidence. And that gap becomes
8:17:32
wider eight down to seven, seven down to six, And
8:17:42
when you get to five, your mind will start to
8:17:48
have a certain physical sensation, almost like there's a magnet
8:18:01
outside of your head, sucking the tension and the stress
8:18:08
and any remaining feelings that you don't want, sucking them
8:18:15
out through your skull. And then down to four you
8:18:26
can start to really experience that sense of not just emptiness,
8:18:35
but space, a place full of fresh air, a place
8:18:48
where you can stretch. It's almost as if as you
8:18:55
go down to four and three, your mind is expanded,
8:19:00
ending with this sense.
8:19:06
Speaker 8: Of peace.
8:19:08
Speaker 1: And tranquility growing as it moves down to When you
8:19:19
get to one, your mind just feels exactly how you
8:19:28
want to feel. It's almost a perfect feeling, maybe a
8:19:47
sensation that you'd like to keep a place that's safe,
8:19:57
where nothing can affect you at all, and you can
8:20:18
stay in that that space of comfort and confidence, confident
8:20:27
in your own ability to create this space and this
8:20:35
feeling of comfort within your own mind just by counting
8:20:42
and ten down to one. And this is something that
8:20:51
you can do yourself when you're on your own, a
8:21:00
time when you can maybe sit down, maybe just for
8:21:04
a few minutes, close your eyes and just count slowly
8:21:17
from ten down to one and re experience these feelings
8:21:31
in your mind. And when you feel that way in
8:21:40
your mind, your body copies your mind and that feeling
8:21:56
is spread through your spine and your nervous system into
8:22:03
every part of your body, travels through your blood stream,
8:22:15
healing and relaxing every particle of your existence. And we
8:22:36
can we can practice this a few times before the
8:22:45
end of the recording, and then you can practice on
8:22:49
your own, and each time you count from ten down
8:22:56
to one, the feelings of comfort, calmness, and deep deep
8:23:10
relaxation become stronger and deeper, filling your mind and your
8:23:27
brain with these positive chemicals that spread throughout your body,
8:23:38
relaxing you so quickly, relaxing your whole body and mind
8:23:49
so very very easily, just by counting from ten down
8:24:02
to one. So we're going to do it now. I'm
8:24:10
going to count from ten down to one. I'd like
8:24:14
you to repeat the number after me. So when I
8:24:19
say ten, you can just repeat to yourself ten. Just notice,
8:24:34
be aware of how you feel in your mind and
8:24:43
your body. Then when I say nine, you can repeat
8:24:54
to yourself nine again, noticing the increase in comfort and
8:25:11
calmness in your mind end in your body. The same
8:25:23
when I say eight, when I say seven, six, when
8:25:34
I say five, four, when I say three, two, And
8:25:53
lastly when I say one, it can repeat that number. Now.
8:26:07
Of course, when you do this on your own without
8:26:12
listening to me, you can say the numbers or whatever
8:26:19
speed that you feel is necessary for you, so you
8:26:27
can adapt. So if you feel you want to say
8:26:33
the numbers ten down to one faster than I do,
8:26:41
then you go ahead and do that. Or if you
8:26:44
feel when you do it yourself that you'd like to
8:26:48
have more more space between the numbers, maybe take a
8:26:56
lot longer to get from ten and all the way
8:27:03
down to one, that's your choice also to do. So
8:27:21
I'm going to count from ten down to one, and
8:27:29
when I get to one, that will be the end
8:27:33
of this recording, unless, of course, you're listening with music,
8:27:40
then the music will continue.
8:27:49
Speaker 8: Ten nine eight five s five.
8:30:30
Speaker 1: Yessy twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve
8:33:06
eleven ten nine eight seven, six, five, four three two one.
8:34:07
Now open your eyes, noticing how you physically feel having
8:34:18
counted down from twenty to one, allowing stress and tension
8:34:26
to leave through your fingertips and your toes. And as
8:34:30
you focus on your fingertips maybe they feel a little
8:34:35
bit tingly, which is suppose quite understanding considering the tension
8:34:43
that's been exiting your body through your fingertips. So now
8:34:54
I'm going to count from twenty down to one again.
8:34:56
This time you can feel relief of tension and stress
8:35:07
and the anxiety that you may have leaving through your stomach,
8:35:19
just leaving through your stomach, almost as if it's just
8:35:24
releasing the whole of your stomach. You will navel to
8:35:31
just above your chest or below your chest, rather so
8:35:35
surround in your belly button area, the whole area. You
8:35:40
can feel the tension of your body wherever it's left,
8:35:45
just releasing from that area. And you may notice that
8:35:50
your stomach will become very relaxed as I count down
8:35:56
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,
8:37:25
three two one, And you can open your eyes again
8:37:41
if you choose, or you can just keep them closed
8:37:45
because it feels relaxing. Just notice how your stomach feels.
8:37:52
I notice as your focus, just do a little scan
8:37:56
of your body. Just notice how you body feels, focusing
8:38:05
on your upper body, back, chest, stomach, legs, arms, hands, feet,
8:38:15
just noticing, and you know, you may start to feel
8:38:25
more of a sense of tiredness, which may be the
8:38:29
reason you're listening to this recording because you would like
8:38:35
to let go completely of everything and drift off into
8:38:44
a nice, natural, calm, relaxing sleep. So now we can
8:39:00
focus on your forehead, and if you choose, you can
8:39:09
incorporate your eyes in this focus as well. So your forehead,
8:39:15
in your eyes, it's that whole area basically, almost as
8:39:21
if you were wearing a mask, you know, like a
8:39:26
I don't know, a Batman mask or something, or I'm
8:39:31
trying to zorro or something, you know, the kind of
8:39:34
mask that covers your eyes but also covers quite a
8:39:37
lot at the forehead, and focusing on that area because
8:39:44
that's the area that we're now going to release tension
8:39:48
and stress from your mind, from your brain, and from
8:39:53
your mind, and any tension that you may have remaining
8:39:57
in your face, in your neck, in your jaw, in
8:40:02
your eyes, your forehead, and all your scalp. So basically
8:40:08
any tension within your head area, including your mind and
8:40:14
your brain, and that's going to be released through your
8:40:21
forehead and your eyes. As I count down again, from
8:40:29
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,
8:42:04
three two one. Noticing as you scan your face, your jaw,
8:42:29
your eyes, your cheap bones, your ears, your forehead, your scalp,
8:42:40
in your neck, the back of your neck and the
8:42:43
front of your neck, the side of your neck, and
8:42:47
your throat mm hmmm. Noticing being aware of the comfort,
8:43:00
increased feeling, the relaxation, not just in your head and
8:43:09
neck and mind, also the rest of your body. Just
8:43:19
notice how loose and calm you feel, and how easily
8:43:28
it is to just let go completely, let go completely,
8:43:47
how easily. That's what I'm going to do now, is
8:43:58
wanting to focus on the top of your head, and
8:44:06
we're going to allow every last piece of tension or
8:44:15
stress that might be lingering or hiding in your body
8:44:21
or mind or head.
8:44:24
Speaker 8: To just.
8:44:26
Speaker 1: Be sucked out at the top of your head and
8:44:32
released into the air. Once sucked out into the clouds,
8:44:43
imagine a big cloud above your head, almost like a whirlpool,
8:44:50
and this is going to suck that tension out of
8:44:54
the top of your head and just take it away
8:45:01
good as your focus. Imagine an opening in the top
8:45:08
of your head without tension and stress, and any remaining
8:45:14
issues may be worries or concerns that are no use
8:45:19
to you now, can all be sucked down at the
8:45:22
top of your head and taken away as I count
8:45:29
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six,
8:47:14
five four three two war three, noticing how you feel,
8:47:59
how really acts and calm you physically and mentally feel
8:48:07
right now, how peaceful your mind feels. It feels so
8:48:23
nice to just let go, to give yourself some space
8:48:30
to breathe easily, to think calmly, and just to take
8:48:41
a break from all that pointless worry and concerns about
8:48:49
things that you don't need to think about right now,
8:48:58
because this is your time to let go. This is
8:49:04
your space to enjoy feeling deeply relaxed, peaceful in your mind,
8:49:15
relaxed in your body. They can feel so good, so
8:49:25
nice to just not have to do anything, to be
8:49:34
able to really enjoy that serenity that comes with letting
8:49:45
go completely, that peacefulness that comes with being in this
8:50:00
peaceful space, and you can keep this sense of calmness
8:50:11
for as long as you choose. If you choose to
8:50:22
drift off into a deep, healing, natural sleep, then you
8:50:30
can do that. It's completely up to you, and you
8:50:41
can keep this feeling of calmness physically and in your
8:50:46
mind for as long as you choose to feel completely relaxed,
8:51:00
completely relax. And I'd like you to make up your
8:51:09
mind that you're going to relax, and I want to
8:51:21
explore that with you. What it feels like when you
8:51:25
actually decide that you're going to relax, not forcing yourself,
8:51:34
but giving yourself that. Yes, it is a command, really,
8:51:40
isn't it. When you're telling yourself relax in a gentle
8:51:47
but firm way, that only you can really tell yourself
8:51:55
in that way. You can't really have someone else saying
8:51:58
to you, now it relax, relax, you know, and it
8:52:04
needs to be gentle, but you can't. Someone else can't
8:52:06
really have the same the same kind of influence or
8:52:16
power that you have over your own physicality over how
8:52:24
you feel, because when you say it to yourself, it
8:52:35
means more. It's personal, and your brain and your unconscious
8:52:43
mind and your body listens to what you say. So
8:52:49
for example, we'll test it out. We'll do a little test,
8:52:53
a few little tests along the way, and you can
8:52:57
get more of an idea of the force, the positive
8:53:03
force that you can have in creating a sense of
8:53:10
comfort and relaxation in your body and your mind quite
8:53:15
quickly just by you telling yourself to relax. So I
8:53:28
want to start by it's focus on your hands. To
8:53:35
focus on your hands and just tell your hands to relax.
8:53:39
Let's just say relax. As you focus on your hands,
8:53:46
you could say my hands are relaxed, or I want
8:53:50
my hands to relax. But I think if you actually
8:53:55
do it directly by focusing and imagining that your hands
8:54:03
can hear what you're saying, you know, like they've got
8:54:05
little ears, which is a bit weird. So talking to
8:54:11
your hands and just say relax, noticing how your hands
8:54:28
start to relax. Now focus on your eyes and tell
8:54:43
your eyes to relax. You're just saying the same word relax.
8:54:50
And find the right tone for you. You know, I
8:54:57
might say relax, but you you might say relax or relax.
8:55:07
You know, you might say it differently to yourself, and
8:55:12
that's important for you to gauge what feels right for
8:55:18
you to just tell your eyes to relax whilst focusing
8:55:25
on your eyes, your eyelids, the muscles around your eyes,
8:55:29
your eyebrows, and just tell your eyes directly relax. Now. Now,
8:56:06
I just did that myself, and sometimes you may feel
8:56:16
that you need a bit more time for the different
8:56:21
parts to relax, you know, because I start talking again
8:56:25
and maybe that part hasn't relaxed fully. But what will
8:56:30
happen is that it will just continue to relax even
8:56:33
though I'm talking. And that's happened with my eyes. Something
8:56:40
else I noticed is when I started focusing on my eyes,
8:56:45
that actually almost became They got worse before they got
8:56:49
better in a way, so that I felt a degree
8:56:52
of tension growing in my eyes and then disappearing. So
8:56:58
I think what that was really it was just me
8:57:01
becoming more aware of the tension that was already there
8:57:07
that I wasn't. I wasn't focused on it before, so
8:57:12
I wasn't really acknowledging it or really conscious to those feelings. Yeah,
8:57:31
my eyes are still continuing to relax, as well as
8:57:35
my hands. Actually, my hands have got a certain kind
8:57:41
of energy, like not buzzing, but I can kind of
8:57:49
feel a degree of energy in my hands. Maybe that's
8:57:55
where the tension is being released. Maybe that's the cause,
8:58:00
and that the next part I think we should focus
8:58:09
on the back of the neck. That's a part which
8:58:12
quite often, well for me, holds tension. I don't know
8:58:16
about for yourself that I think it's quite a standard
8:58:21
place where tension is sometimes held. So and I'm doing
8:58:28
exactly what you're doing as you do it as well,
8:58:31
so I'm telling my body parts to relax as well.
8:58:36
So if you tell your neck at the back of
8:58:38
your neck, focus on the back of your neck, and
8:58:41
just say relax in your own words, in your own tone,
8:58:48
in your own voice. You can say out loud, or
8:58:51
you can just say it to yourself internally. But you're
8:58:56
focusing and you're saying it literally to the back of
8:59:00
your neck, as if the back of your neck can
8:59:03
actually hear what you're saying. To do that. Now, just
8:59:10
say relax to the back of your neck, and I'll
8:59:14
do the same.
8:59:54
Speaker 8: Now.
8:59:54
Speaker 1: What I noticed, and you may have had similar thing
8:59:59
is even though I was focusing on the back of
9:00:02
my neck, other parts started to I don't know, show
9:00:13
themselves to me or maybe because they want to be
9:00:17
relaxed as well. But I started noticing the feelings in
9:00:21
my shoulders, attention in my shoulders and in my upper back.
9:00:28
Whether that was because my back of my neck was saying, well,
9:00:34
I'm pretty much okay. It's the other parts that need attention,
9:00:45
but my low back of my neck is still relaxing.
9:00:50
But I just became more aware of other parts that
9:00:52
needed attention. Now, this might happen and it's not. It
9:01:01
doesn't mean that it's going wrong. It just means you're
9:01:05
being notified with more places that also want to feel relaxed.
9:01:14
So I'm going to focus on my upper back. So
9:01:19
you can do the same even if you don't have
9:01:23
any feelings of tension that are obvious in your upper back,
9:01:30
if you just focus on your back and the whole
9:01:35
area from his shoulder blades down to the middle of
9:01:39
your back down your spine. And with me, it's more
9:01:44
the shoulder blades that are more Yeah, that's the parts
9:01:52
that are really sort of giving me the nod that
9:02:00
it needs relaxing. And so it's going to ask that
9:02:02
hard to relax and you can do the same. Now
9:02:17
relaxed up the back, something strange happened there, and this
9:02:35
often happens. I've been doing this for sixteen years or something,
9:02:42
and often I'm I'm surprised, but amazed really that there
9:02:50
can be a feeling. So, when I was focusing on
9:02:55
the back of my neck, my upper back was starting
9:02:59
to feel quite stressed and in need of attention. As
9:03:05
soon as I started talking to you about my upper
9:03:09
back and talking about, you know, getting ready to ask
9:03:14
the upper back to relax, my other back already started
9:03:19
to relax. It's almost as if it doesn't need to
9:03:24
hear the words, just needs attention, just needs to be noticed.
9:03:44
And that is something that often happens in this type
9:03:49
of situation. Is when you start to relax a couple
9:03:57
of parts of your body, as we've done with our hands,
9:04:02
our eyes and their eyelids.
9:04:05
Speaker 6: And now back of the neck, top of the back, upper.
9:04:15
Speaker 1: Back, the rest of the body seems to just take
9:04:20
notice and decide in its own way to start relaxing.
9:04:31
Other parts of your body start to just become looser.
9:04:41
I suppose it's kind of like a bit of an avalanche,
9:04:44
you know, the little ball starts rolling and before you
9:04:49
know it, the whole of your body is completely relaxed
9:04:52
and calm. And if you focus on your face, you
9:05:09
focus on your eyes, your eyelids, your eyebrows, and the
9:05:16
muscles around your eyes. Maybe you start to notice that
9:05:27
your forehead is more relaxed than it was. Maybe your
9:05:32
face is more relaxed. I would say my entire face
9:05:38
is a lot more relaxed than it was. So we're
9:05:53
going to focus now on your shoulders again, just like before,
9:06:00
Just tell your shoulders. I mean, you can't do them individity.
9:06:05
You can do the right shoulder, left shoulder. I just
9:06:09
generally do both at the same time. And just tell
9:06:13
your shoulders as you focus on them in your mind,
9:06:18
focus on how they feel. Maybe you can see them
9:06:23
in your mind's eye. Just tell your shoulders to relax
9:07:11
and as nice as they relax. But I do notice,
9:07:26
I mean, especially with my back, is the connection between
9:07:33
the different parts the back, the shoulders, the neck being
9:07:44
all connected and being such a large part of your body,
9:07:51
it's almost hard to separate them from each other. My
9:08:00
lower back has started to relax on its own. Maybe
9:08:09
I'm going.
9:08:09
Speaker 11: Too slow, and that could be an issue because we
9:08:16
all go at different speeds, and.
9:08:21
Speaker 1: The idea at The beginning of this recording was for
9:08:24
you to be able to just say to yourself, relax
9:08:39
without focusing on any particular part of your body. Because
9:08:45
when you know that tenning your hands to relax and
9:08:55
your hand relax, you tell you your eyelids and your eyes,
9:09:04
the muscles around your eyes, and your eyebrows to relax,
9:09:14
and they relax. You tell the back of your neck
9:09:27
to relax, and it relaxes. You tell your upper back
9:09:49
to relax, and it relaxes. He telia shoulders to relax,
9:10:23
and they relaxed. And you told your hands to relax,
9:10:51
they relaxed, and they continued to relax. When you told
9:11:02
your eyelids, the muscles around your eyes, your eyebrows to relax,
9:11:12
they relaxed and continue to relax. When you told the
9:11:27
back of your neck, focus on the back of your
9:11:31
neck and told it to relax, they relaxed and continued
9:11:46
to relax. When you told your upper back to relax,
9:12:03
be relaxed and continued to relax. As with your shoulders,
9:12:20
he told your shoulders to relax, and your shoulders relaxed
9:12:27
and continued to relax. And it's not just that, it's
9:12:48
that the rest of your body has also been listening,
9:12:54
and that relaxation has been spreading from your eyes to relaxation,
9:13:02
spread to your forehead, around your face, into your skin,
9:13:10
into your jaw, into the front and sides of your neck,
9:13:24
all the way down your chest and stomach. Your relaxed
9:13:35
hands and shoulders meet up through your arms, relaxing your forearms,
9:13:45
your upper arms, elbows, your wrists, letting go your lower back,
9:14:05
your hips, buttocks grind, or just start to relax so
9:14:12
continue even more comfort spreading through your legs all the
9:14:25
way down to your ankles, the tops of your feet,
9:14:35
the side of your feet, and the bottoms of your feet,
9:14:44
relaxing into your toes, each toe relaxing loose. And as
9:15:16
your body relaxes more, your mind becomes slower, more peaceful,
9:15:41
to the point where if you choose to fall asleep,
9:15:55
you can easily do that easy drift doay because there's
9:16:12
nothing going on in your mind. Your brain's peaceful, your
9:16:28
body continues to write. And with that connection between your
9:17:02
body relaxing and the word that you say to yourself,
9:17:10
relax means that you don't need to focus on just
9:17:21
one part. You can just focus on your entire body.
9:17:35
Saying the powerful word relax. And there's those familiar since
9:18:00
satis of comfort spreading throughout your body, loosening and calming
9:18:18
and healing every part to your body, feeding more relaxed,
9:18:49
so that all you need to do from now on
9:18:52
is just telling yourself really eating completely, come fool and
9:19:16
come so, starting now with number twenty nineteen, eighteen, seventeen, sixteen,
9:20:35
fifteen fourteen, attatatatatatatat Yes well live U attatatatatatatatatatatatatatatatat