Latest / Let me bore you to sleep (Jason Newland) / Saturday Summary | LMBYTS #1426 | Jason Newland | 30th August 2025

Transcript

Saturday Summary | LMBYTS #1426 | Jason Newland | 30th August 2025 · Let me bore you to sleep (Jason Newland)

• 0:00
  Speaker 1: Hello, Hello, and welcome to jasonnew Land dot com. My
• 0:09
  name's Jason new Land and this is let me boy
• 0:12
  to sleep. I thought i'd do a Saturday's summary Shaturday Shummer.
• 0:24
  For some reason, win Winnie Vinnie Vinnie is actingticularly frenetic.
• 0:33
  I don't know why. Oh, please only listen when you
• 0:47
  can safely close your eyes. You uh uh uh, I
• 1:01
  hope you will. What have I done this week? Well,
• 1:05
  it's two things, really, two things that I would probably
• 1:09
  that would summarize the week kind of in a way.
• 1:16
  One would be he doesn't he's not stopping what's going on.
• 1:24
  What he wants is t r e e e e
• 1:28
  e e t s and he's being a bit naughty
• 1:35
  because he prefers those over his own food. And I
• 1:41
  have to start being a bit more strict and saying, nope,
• 1:46
  eat your food first. And that's what it was like
• 1:51
  for me when I was a kid. You know, you
• 1:55
  could have your dessert, but I'd have to eat me
• 1:58
  food first, have to eat me greens and me, you know,
• 2:05
  the horrible stuff. Then I could have the nice stuff,
• 2:09
  the cake and the ice cream and the apple crumble.
• 2:16
  Oh yeah, those sort of days. Jelly and ice cream,
• 2:26
  fruit and ice cream on a really good occasion, Nickerbocker glory.
• 2:35
  Oh they were great? Are they anything? In order to
• 2:40
  have that? Libe never like liver though, never like liver. No, No,
• 2:54
  just didn't never never could, never would never will. It
• 2:59
  was ugh was that my thing? Never really awful and
• 3:10
  never an awful person. And I didn't know it's called
• 3:13
  off all back then. But really, mister fidgety bum, what
• 3:20
  you're doing well, I'm going to ignore you now. Maybe
• 3:27
  you'll calm down, or you'll go away. What do you
• 3:33
  mean go away? But I'm your I'm your son. You
• 3:37
  don't want me to go away, do you? No, I
• 3:40
  don't want you to go away, but I'd like you
• 3:43
  to stop fidgeting, go and eat your breakfast or your
• 3:47
  dinner or your lunch, whatever you want to calld it
• 3:51
  now you're gonna lick my face. No, lock it. That's
• 3:54
  not going to get you anything more. You've had all
• 3:57
  your having. You don't need anything else. You've not run
• 4:00
  out of anything, have you. No, you haven't. You don't
• 4:05
  run out of anything. I think he's just got got
• 4:08
  a bit of energy. So he's got a bit of energy,
• 4:11
  A little bit he wants to play. Do you want
• 4:15
  to have playtime? Mm hmmm, gonna play play play play.
• 4:27
  So yeah, anyway, anyway, what's happened? This week's calmed down now,
• 4:40
  but he's still observed in the room, still observe in
• 4:46
  the world, his world. I wonder what it's like for him.
• 5:00
  You know, it's just like this, you know, everything's going
• 5:04
  to be bigger for him because he's so little in here.
• 5:09
  What's it like for him when he looks around at
• 5:13
  this place? Is it boring? Is it interesting? Is it
• 5:25
  you know? Is it just like is he just making
• 5:35
  sure everything's where it should be, make it you know,
• 5:41
  everything's in its place? Or I don't know. I don't know.
• 5:55
  Finny right, he's now just licking his feet, say not
• 6:07
  his feet, his fingers. I can't remember what happened last Sunday.
• 6:27
  I can't remember what happened last Monday. I'm sure stuff happened,
• 6:36
  and I did get some deliveries, some tea bags, and
• 6:54
  Tuesday it was my birthday. Thursday it was the farewell
• 7:03
  ceremony for Uncle Sausages. Yeah, so weird, weird kind of
• 7:16
  to have both in one week. I'm just glad it
• 7:21
  wasn't on the same day. I couldn't have done that.
• 7:25
  I would have had to know, really, but yeah, that
• 7:31
  would have. In fact, I would have just told the
• 7:35
  lady that was organizing it as the issue they said,
• 7:38
  twenty second, there's no do a different day please. Yeah,
• 7:43
  I would have because you know, i'd have a little
• 7:45
  bit of I'm sure if I say, please, don't do
• 7:50
  it on my birthday, should be fine with that. So
• 7:54
  but it was the same week. Unfortunately, it should have
• 7:57
  been the week beyond beyond four. It should have been
• 8:02
  the week beyond. It should have been a week before.
• 8:05
  But they had problems. They lost his paperwork in the system.
• 8:17
  They couldn't find his farewell certificate. Uh, that's nice, little
• 8:37
  you all. So I'm just trying to think. So whenever
• 8:48
  I'm not I'm not complaining. Okay, I'm not. It sounds
• 8:54
  like I am, doesn't it Before I say that, Like
• 8:58
  the fact you just said you're not going to plain,
• 9:00
  it means you're about to complain. No, not really, I'm
• 9:04
  not complaining. So every birthday I get a lot of
• 9:09
  birthday messages, which is brilliant. Okay, And you might think,
• 9:15
  of why were you saying I'm not complaining? I's just
• 9:19
  I try and respond to them, and it's almost impossible
• 9:29
  to respond to everything. And I just I don't like
• 9:34
  the idea of missing one out that someone sent me
• 9:38
  a message and I've not responded and maybe responded to
• 9:42
  everyone else's and not theirs. And some people take social
• 9:48
  media like very seriously. So I don't want to someone
• 9:54
  to look and think, oh, he hasn't responded to mine. Ooh,
• 10:01
  well I have hid that wrong. And you know, if
• 10:05
  that is the case, then apologies, because I struggle to
• 10:09
  keep track of it all. I also got some paper gifts,
• 10:19
  which was lovely, very helpful. It's helping me get stocked
• 10:25
  up a little bit because for the winter. I was
• 10:30
  just listening to something on the radio. I was talking
• 10:34
  about the trees are shedding their leaves earlier this year,
• 10:42
  and because it's been the hottest summer in history ever
• 10:53
  on the planet, which of course it hasn't it on
• 10:58
  the record, maybe in this country in England. Whether or
• 11:04
  not they're talking about the UK or England, I don't know,
• 11:08
  because England's part of the UK United Kingdom. But I'm sure,
• 11:18
  well I'm pretty I don't know. Was it the hottest
• 11:22
  summer ever? On record in Scotland. Was it the hottest
• 11:32
  summer ever on record in Wales? Whales? I know someone
• 11:39
  is actually in Wales at the moment. I used to
• 11:43
  have a friend in Wales. Yeah, late nineties, I did
• 11:51
  all the way up to Yeah, from ninety nine the
• 11:58
  two thousand and one. I visited him twice we should
• 12:02
  talk on a phone and stuff, and then I moved
• 12:06
  out of London. I remember this day. It's very, very weird.
• 12:13
  So I'm walking Let's said, yeah, maybe there's a different setup,
• 12:26
  but I'm walking into work. It's a new job, only
• 12:31
  been there probably probably my first week in there, to
• 12:34
  be fair, been out to lunch, walking back. This is
• 12:42
  probably September two thousand and one. And a phone, I
• 12:51
  think a phone is mobile. There's no answer, so I
• 12:56
  phone is landline and his wife answers and I said,
• 13:04
  is what's his name? There? She said, who's what's his name?
• 13:10
  I said, look, I'm just your husband. She said, no,
• 13:17
  he's not. Why are you calling him? What's his name?
• 13:22
  He knows his name? I said, yeah, I know his name,
• 13:30
  So why are you calling him? What's his name? I said?
• 13:33
  Does it really matter? It? Is it relevant? She said, well, yeah,
• 13:39
  you called me, I'm entitled to ask you at least
• 13:43
  one question. I said, it's not a game show. She said,
• 13:49
  why would it be a game show? Where did you
• 13:51
  even Why would you even say that? If this is
• 13:54
  a game show, there'd been more than one question, wouldn't there,
• 13:58
  And it'd be cameras on us if it was on
• 14:01
  the radio. Name one game show? This on the radio.
• 14:12
  That's a good point. I can't, but I'm sure there
• 14:15
  are go on. Then name one. Also, name one person
• 14:22
  that listens to the radio, navy and rude, because I
• 14:26
  do listen to the radio every day. Yeah, but other
• 14:29
  than yourself. Wow, So why are you calling him what's
• 14:35
  his name? Then? Well, the reason I'm calling him what's
• 14:42
  his name? Is because I don't use people's names generally
• 14:48
  on the podcast. She said, you're still doing it, which
• 14:56
  is weird because podcasting wasn't even a thing back then.
• 15:00
  I didn't start doing podcasts until two thousand and six.
• 15:07
  I was just scared. Whenever he's next to me, for
• 15:09
  some reason, I feel a little bit itchy on my leg.
• 15:12
  That's that he's he's pressing against. So I go to
• 15:21
  itch my scratch and he jumps off annoyed with me,
• 15:28
  So this time I did it, but I held him
• 15:31
  down and not not bad, but I just kind of
• 15:33
  just held him there like it's okay. And he's growled
• 15:36
  at me. I don't know if you heard. I don't
• 15:39
  want him jumping off. I like it when he's cuddling
• 15:41
  me and he's got his he's got his head resting
• 15:44
  on my leg, looking at me as if to say,
• 15:49
  what the heck, dad, were you doing? What are you
• 15:54
  staring at me? Were you staring at me? Daddy? He's
• 16:01
  feeling a good little boy, he's feeling a good little boy. Yes,
• 16:06
  you are.
• 16:07
  Speaker 2: And you you're a good boy. You are a good boy.
• 16:18
  Speaker 1: I can't actually see if his eyes are open or
• 16:20
  not because the lighting is not very light, very bright.
• 16:25
  I've got this. I don't know if you can visualize
• 16:31
  the the outlay of this flat, but basically opposite me
• 16:45
  is a TV, which today hopefully will be on the
• 16:50
  wall on a rack, a wall rack for the TV,
• 16:55
  which would free up some space, so that'll be nice.
• 17:04
  It'd be weird, though. I don't want it really much
• 17:13
  higher than it is already quite but I'm used to
• 17:18
  the height of it. But maybe, yeah, maybe, a bit
• 17:22
  higher would be better. Actually yeah maybe, okay, Yeah, I
• 17:32
  could rest my back, my back, my neck like that
• 17:38
  and watch TV because at the moment I can't because
• 17:41
  I have to I can, but I'd have to just
• 17:44
  lower my eyes. That's lazy, isn't it. I don't even
• 17:51
  want to move my eyes, but my natural eyeline if
• 17:57
  I'll put my head back against the head of the chair,
• 18:01
  the back of the chair whatever is Yeah, it's higher up.
• 18:13
  To be fair, probably the TV the ceiling would have
• 18:18
  to be a lot higher. So yeah, let's forget about that.
• 18:22
  It doesn't really make sense. It would have to be yeah,
• 18:25
  higher up unless I was further away, but I'm not.
• 18:37
  I can't get any I can never be further away.
• 18:40
  But you know, in this instance, I can't get any
• 18:44
  further back than where I am now. So once that
• 18:51
  TV is up on the wall, because at the moment
• 18:54
  it's on two tables, two desks to gaming desks, So
• 19:05
  once it's on the wall, I can. I don't know
• 19:16
  what to do with those desks. I might just keep
• 19:21
  the desks there. But but but bah bah, but in reality,
• 19:35
  I kind of would like to go back to making
• 19:44
  or watching TV or watching a movie or whatever whilst
• 19:51
  sitting at my desk. So I haven't done that for
• 19:54
  a long long time. Actually, it's not that long ago,
• 20:03
  to be honest. Couple of months, so it's not a
• 20:08
  long time. Maybe a month, two months. I don't know
• 20:12
  how long it is since I've had the TV on
• 20:14
  the on those desks. It seems like ages. But at
• 20:27
  the same time, I remember doing it because I asked
• 20:32
  my neighbors downstairs to come and give me a hand,
• 20:35
  So I remember specifically doing it. I do I do,
• 20:40
  I do? I do I do, however, and it's a
• 20:51
  clear memory, but in reality it might have been about
• 20:57
  three months ago, maybe even four months ago. But then
• 21:08
  I don't think it was because they were talking about
• 21:10
  their birthdays. One was turning twenty, no one was turning
• 21:15
  twenty one. I think they're both turning twenty one. Her
• 21:22
  and a boyfriend. So one lives there and a boyfriend
• 21:26
  is around obviously because he's a boyfriend. So he helps
• 21:29
  me out with stuff, not a huge amount stuff, but
• 21:35
  like physical practical things, because he's got drills and stuff,
• 21:42
  and we've been sorting out the curtains, so he put
• 21:45
  the curtains up for me. I've got another pair of curtains,
• 21:49
  and these are soundproof blackout curtains, and he's going to
• 21:55
  put up a rack, a curtain rack as well, And
• 22:00
  both these sets of currents are going to go together.
• 22:03
  Which should it? Just the one already does dampen the noise,
• 22:08
  which is good. And what I'm probably going to do
• 22:12
  is do the same in the bedroom as well. And
• 22:19
  the good thing about it is, I mean in the summer,
• 22:25
  so I can sleep when it's light. I don't need
• 22:31
  it to be pitch black anymore. I used to when
• 22:34
  I was very younger, very younger, much younger. I need
• 22:39
  it to be completely like, not even a speck of sunshine,
• 22:46
  which was difficult when I was doing night shifts, which
• 22:50
  I did quite a lot when I was in my
• 22:52
  younger years, but now couldn't care really. But what it
• 23:06
  does do is it caused a room down because there's
• 23:12
  no sun and it's end. I think having like complete
• 23:23
  darkness is maybe I don't need it to go to sleep,
• 23:29
  and maybe it's useful to keep this to keep sleeping.
• 23:32
  I don't know. I think it's helpful this microphone keeps
• 23:43
  I'm going to say getting erect that's not the right
• 23:45
  word keeps moving up. Oh, I just see what was it?
• 23:50
  What it was? It was? It was a screw issue.
• 23:56
  The screwing issue. The the bit near my mouth. It's
• 24:05
  not right, it's not in my mouth, but there's a bit.
• 24:09
  So basically, the microphone is on none of those one
• 24:16
  of his army arm microphone stands so I can maneuver it,
• 24:22
  manipulate it so it's wherever I want it to be.
• 24:26
  And the microphone is being held down, and this screws
• 24:36
  either side that fits the microphone into the position. One
• 24:43
  side was nice and tight, so one of the holes
• 24:48
  was tight. The other one was very loose and not flappy,
• 24:52
  but very loose, so I just tightened it up. It
• 24:57
  was weird because you think if one hole was tight,
• 25:00
  both holes would be tight, wouldn't you. But for some reason,
• 25:06
  and therefore, everything was kind of holding its place, you know,
• 25:14
  like the it would hold the erection of the erect
• 25:18
  microphone like in place, so that it stayed in its
• 25:22
  right right, you know, because it didn't keep moving around.
• 25:27
  But I didn't need it, don't necessarily need it to
• 25:29
  be erect because I kind of have it to the
• 25:31
  side when it's standing straight up. I don't think you
• 25:36
  get the full capacity or we don't get my voice properly,
• 25:42
  and it's yeah, it needs to. It's a weird one
• 25:51
  because I can't I can't be right on the end
• 25:54
  of it. I can't have my mouth in the end
• 25:56
  of it because that can be a little bit distorted
• 26:00
  and it catches the SS's and the pops. So what
• 26:09
  I do is generally have my mouth. I generally try
• 26:13
  and aim for the side of it so that that
• 26:22
  seems a good place to be rather than on the end.
• 26:26
  So I mean, it's very sensitive on the end of it.
• 26:35
  And then two holes. I don't know how one gets
• 26:40
  much looser quicker because they both start off the same
• 26:44
  kind of well, they seemed to be the same sort
• 26:48
  of tightness, but one is just one's remained tight, but
• 26:56
  the other one is really got loose, like quite quickly.
• 27:02
  It's not I mean, maybe over use. So maybe me
• 27:10
  moved because I moved the microphone every day because I
• 27:13
  have to put it over there. I don't leave it
• 27:15
  in front of me when I'm watching Telly and eating
• 27:17
  and stuff. But why does only one hole get loose
• 27:22
  when I do that to it and it doesn't loosen
• 27:29
  the other hole. So that makes no sense because I
• 27:38
  just didn't think that doing that to it would make
• 27:42
  it so loose. Then you're tighten it up now. It
• 27:49
  was weird seeing it going from being just that hold
• 27:56
  I would like flat to erect, like just watching it
• 28:00
  moving up and staring towards the skies, like why are
• 28:06
  you doing this to me while I'm trying to make
• 28:10
  a podcast. I don't want it to be erecked when
• 28:14
  I'm making a podcast, as I said, I need it
• 28:18
  to be like sideways. Plus you know that it gets
• 28:26
  as I said, the end is very sensitive. So it's
• 28:31
  kind of if I have to keep moving it, then
• 28:33
  I have to clap my hands because I know I'm
• 28:35
  going to have to edit that out. Thank you, Thank
• 28:40
  you very much. So Tuesday, so it was my birthday.
• 28:48
  It's my birthday. Ooh ooh god. I had a bit
• 28:56
  of a bit of a weird time in the last
• 29:00
  couple of days. But it's okay. Now, what is it?
• 29:13
  Frida Day? I did QDA Friday, Oh Friday, QA Friday.
• 29:23
  So I did that. I've got another idea. Tell me
• 29:29
  what you think listeners letters. You know you get readers
• 29:36
  letters in some magazines depending on what make or magazine
• 29:43
  you're reading will depend you know, what kind of letters
• 29:46
  they are. I thought listeners letters. So once a week
• 29:56
  I'll make a podcast and I'll just read out your
• 30:00
  letters and then you know, make a little comment or something.
• 30:07
  I don't know if you're up for that, but this
• 30:11
  will mean longer letters. They don't have to be long.
• 30:15
  It can be a short one if you want, but
• 30:19
  I'm going to need a lot of less a lot
• 30:22
  of letters, and really send to me on my website
• 30:35
  as a you know, via the the thingy whatever, or
• 30:42
  you could I guess you could send it on Facebook,
• 30:49
  but not posted on the Facebook wall. This is kind
• 30:55
  of like send it to me by messenger or something
• 30:59
  and make it as long as you want. If it's
• 31:02
  too long, I might not read it all the way out,
• 31:04
  but you know, just a nice like page full and
• 31:09
  I'll read it anything you want to say, anything, any
• 31:13
  comments you got. And this isn't the same as Q
• 31:19
  and a Friday. You can ask me a question if
• 31:24
  you want, but generally I'm just more looking for your stories,
• 31:28
  your perspectives, what you're thinking, maybe what you're doing, talk
• 31:37
  about yourself. I mean, not all of them have to
• 31:41
  be about how wonderful I am when off the top
• 31:47
  of my head, I can't think what else you'd want
• 31:48
  to write about. But yeah, if you want to talk girl,
• 31:53
  talk about yourself, then you know, go through it. Yeah,
• 32:00
  why would anyone want to talk about anything but me?
• 32:02
  I can't think. Why. Oh, you're so silly? I am,
• 32:10
  I am, I am, I am? So what do you
• 32:13
  think about that idea? Listeners letters? So just send them
• 32:21
  to me on my website in the form of a message.
• 32:26
  You know, maybe I could even put on my website
• 32:33
  like a listeners letters thing. The reason I say perhaps
• 32:44
  don't post on my Facebook page is because then other
• 32:48
  people have read them. I kind of like I'd like
• 32:54
  the idea of the first time people get to read
• 32:58
  them is when I am, well, when I'm reading them
• 33:02
  out on Thursday said like I said, Thursday, not Thurdsday. Thursday,
• 33:10
  Thursday Turdsday. Well, oh weird word. Yeah. The weather's changing now.
• 33:30
  I don't mean right this second, but it's definitely started
• 33:34
  to get cooler, and I don't mind it. This time
• 33:41
  year is all right for me. I say this time
• 33:44
  of year, I mean it's it's only a week ago
• 33:46
  where it was screlching hot. But yeah, the seasons. The
• 33:54
  seasons not only changed very very quickly in this country,
• 34:04
  but they also change within the same day, so we
• 34:09
  have more than one season of the day. It's not
• 34:13
  like some countries get rainy season and you can almost
• 34:23
  predict that this particular time of the year it's going
• 34:28
  to rain and it's going to rain a lot and
• 34:33
  it's going to rain continuously, or monsoon season or hurricane season.
• 34:44
  You're going to get hurricanes and you know it, and
• 34:49
  it happens every year and all that stuff. It's not
• 34:52
  like that here we I mean, yeah, there's a few
• 34:59
  garant teas in the winter. It's going to be cold
• 35:03
  at some point in the summer, it's going to be
• 35:08
  hot at some point. In all the seasons, it's going
• 35:16
  to rain a lot, at some point, it's going to
• 35:25
  be windy at some point. You know, it's it's it's
• 35:30
  just standing stuff. So during autumn, yeah, it's going to
• 35:32
  be windy, stuff is going to be blown off the trees.
• 35:36
  That's just standing stuff. But it's not. Okah, the seasons
• 35:48
  don't stick to their own patch. I don't know. It's
• 35:54
  a little bit like mmm, if you you know, I see,
• 36:07
  you've got places where brown bears hibernate in the winter now,
• 36:19
  but they're out in the summer and they collect food,
• 36:22
  you know, for their hibernation or whatever in their cave.
• 36:28
  If it was this country, you'd see them. You might
• 36:34
  see them in their cave in the summer, out during
• 36:39
  the summer, but then also in their cave some days,
• 36:43
  and in the winter you might see them skiing down
• 36:47
  the mountain. It's just because it's a lovely day. It's
• 36:53
  kind of weird. It's we don't have or weird scenario.
• 37:02
  It's quite hard to predict. What's the prediction really for
• 37:06
  this country is going to be varied, were predicted predictably unpredictable.
• 37:19
  It might be really lovely, it might actually be really
• 37:23
  freezing cold in the morning, really lovely midday like almost
• 37:29
  like t shirt weather, and then a huge amount of
• 37:38
  wind in the afternoon, like late afternoon. So you've got winter, summer,
• 37:46
  and autumn all in one one day. And it's just, yeah,
• 37:57
  it's always in my lifetime, and I'd say it's pretty
• 38:02
  much been like that. It's very easy, I think, to
• 38:07
  get nostalgic about weather. You know, all in the past
• 38:15
  we had summers don't as summers like back then. It
• 38:20
  was different. Back then, Yeah, everything was different, but our
• 38:25
  perspective was different, wasn't it. I mean, I remember when
• 38:35
  I was little, when I was like a school kid,
• 38:42
  it wasn't you know. My memory of when I was
• 38:45
  about seven and eight, summers were hot. When I was
• 38:52
  five and six, there was some of the hottest summers
• 38:56
  we've ever had. I remember those summers because we had droughts.
• 39:03
  We had like it was proper. They said it was
• 39:06
  the hottest summer we've ever had in this country on record,
• 39:17
  I don't know has been rain in the last few days,
• 39:25
  So it's not like we haven't had any rain either.
• 39:28
  We've had rain, maybe not a lot of rain. But
• 39:33
  that's my knee, by the way, clicking if you're interested.
• 39:39
  My knee makes so much noise sometimes, you know. During
• 39:44
  the podcast, I'm starting to think maybe he wants to
• 39:47
  like go out on its own, have its own show,
• 39:53
  Jason's knee. What would it do though? What would a knee?
• 39:59
  What kind of podcast us would a knee make? I mean,
• 40:06
  it doesn't talk, not conventionally. I suppose all parts of
• 40:13
  our body talk to us, don't they They communicate in
• 40:18
  their own way, like physically, like that, my left knee
• 40:23
  just probably said good morning to me by clicking loudly.
• 40:31
  Maybe maybe baby, are hair do you? So? I guess really,
• 40:45
  even though I've got not much to talk about this week,
• 40:51
  it's been a fairly busy week in Thursday, it seems
• 41:01
  a bit pointless talking about Thursday because literally just talked
• 41:09
  about it a couple of days ago. So I would
• 41:15
  probably suggest just this. I did a podcast Goodbye Uncle
• 41:22
  Sausages and that that'll tell you what you know about
• 41:29
  that day. So it's not really very good Saturday summary?
• 41:38
  Is it really not? Really? Oh well, never mind? Day
• 41:56
  it's very quiet at the moment. That's nice. I like
• 41:59
  it when it's quiet, Matrosmith happy. Then it's also being
• 42:09
  quite quiet. I wish there was a way of communicating
• 42:17
  with him just verbally, just be able to really know
• 42:26
  what he's thinking just a day, a day's worth. And
• 42:35
  the thing is, if we could do that, and we
• 42:37
  could actually hear what dogs are really thinking, would we
• 42:40
  want them still to be around. I mean, if everything
• 42:46
  that they were thinking about just popped out of their
• 42:48
  mouth for a day, would I still want to have
• 42:54
  a dog? But then you think about it, if all
• 42:59
  humans had the same thing, So if everything we thought
• 43:07
  verbalized itself to those that were around, would anybody have friends?
• 43:20
  Would it be possible to even hold a friendship if
• 43:25
  every thought was verbalized.
• 43:29
  Speaker 3: It?
• 43:29
  Speaker 1: Yeah, I don't think that. I don't know if i'd
• 43:36
  even last a week. Yeah, people, Oh, thankfully, that's that's
• 43:45
  not the thing, at least I don't think so. I'm
• 44:06
  feeling hungry, but I'm feeling quite relaxed, quite oh you
• 44:15
  know whatever that is quite m just trying to think
• 44:28
  what next week holds. Have I Have I got any
• 44:32
  particular things? Now? My upper tooth of my right side
• 44:44
  of my mouth has chipped and there's a gap. Now.
• 44:51
  I'm not sure if there was always a look at
• 44:53
  there or it's new. And I'm not too bothered about
• 45:01
  it personally, it's not hurting. It's just a little just
• 45:09
  a little hole in my tooth. I personally am not
• 45:16
  too bothered about it. I mean, obviously I'm bothered enough
• 45:18
  to talk about it, but I'm not bothered. You know.
• 45:20
  It's not like, oh, I'm not going to start writing
• 45:24
  a book about it, but my tongue is infatuated. I
• 45:37
  won't leave it alone. Oh it's like me when I
• 45:46
  was a kid, when I was a little kid, and
• 45:48
  every time I got a new mummy, my new step mummy,
• 45:54
  his life is infatuated like a new one. I wonder
• 45:59
  what this one's going to be like, the worst thing
• 46:06
  about it. I think there should be a rule for
• 46:10
  all step step parents that should be in law. Meanlike
• 46:15
  this should be an in law rule, a law, a law.
• 46:19
  I suppose the when when parents, you know, sort of
• 46:27
  maybe split up or family splits up, the step parents,
• 46:38
  by law have to still by presence for the kids forever.
• 46:49
  A birthday, presence, Christmas presents, Yeah, that should be the law.
• 46:59
  And Easter and what other things could be celebrated? Well,
• 47:06
  why is there no Children's Day, no Son'sday? No, yes,
• 47:12
  Son'sday or daughter's Day. But there's a Father's Day and
• 47:15
  there's a mother's Day. Why no sons or daughter's Day.
• 47:21
  That's a genuine question, because I would say if they
• 47:27
  did do that, we would go along with it. So
• 47:31
  we do the mothers and fathers, not me. Father's Day,
• 47:35
  Mother's Day, I say we. But I fell into that
• 47:40
  trap and I've been I've been doing it ever since
• 47:44
  since I was seven, So why not on Mother's and
• 47:53
  Son's Day, Mothers and Sonsday, Sons and Daughter's Day. I mean,
• 48:04
  some might argue saying, oh, yeah, the orders is the parents.
• 48:09
  They're the ones that do everything well in sudden situations.
• 48:17
  That might be true, but there comes a time, especially
• 48:25
  at my age, possibly a lot younger, possibly a lot older,
• 48:33
  where a bit like I was with Uncle Sausages, I
• 48:40
  was looking out for him, looking after him in some way.
• 48:44
  It's not physically, but you know, helping him with stuff
• 48:50
  the last year and a half or whatever year before
• 48:56
  he was unwell and just a little bit. It's just
• 49:02
  looking out for him and helping him nothing nothing major,
• 49:06
  helping him with bills and talking to people on the
• 49:11
  phone and you know, ordering stuff and you know, things
• 49:15
  like just little things. And I know he wasn't my
• 49:22
  It wasn't my father, so you know, but if he
• 49:26
  had been, I would have deserved Happy Son card. I
• 49:36
  think happy Son's daycard because he was just one year
• 49:43
  younger than my dad. My Dad's seventy nine. Uncle Sausages
• 49:49
  it was seventy eight. He actually turned seventy eight in hospital,
• 49:53
  which is just freaky like it. I think he don't
• 50:00
  need to be in there a week. A week being
• 50:05
  there a week. Yeah, I think he went on the friday.
• 50:18
  He went in at the end of July. No, he
• 50:22
  went the end of June, and the first week of
• 50:29
  July was his birthday. And I remember, I've got it
• 50:36
  a birthday cake. Actually got it a bakery to bake
• 50:43
  it for him. I try and get him and it
• 50:46
  wasn't a huge, but it's quite a big cake. It
• 50:48
  wasn't like I mean, yeah, it wasn't like massive, like
• 50:53
  wedding size, but it was birthday size cake because it
• 50:57
  was a birthday cake and it's like cappy birthday uncle sausages.
• 51:03
  And he took it in. I got it done, got
• 51:08
  delivered to me by Uber eats, took it up to
• 51:16
  hospital in a taxi and put it on a little
• 51:22
  on those bedside table things that they can put underneath
• 51:26
  the you know, when they can eat on it and stuff.
• 51:29
  So I put it on.
• 51:29
  Speaker 4: There, and.
• 51:41
  Speaker 1: The idea was too, yeah, that's weird. The idea is
• 51:57
  to take Vinnie up with me so we could all
• 52:05
  like we had this little bit of an area downstairs
• 52:10
  which was outside, but it was still in hospital at grounds,
• 52:15
  but it was just secluded, and I was going to
• 52:18
  bring Vinnie in and we were going to go and
• 52:19
  spend a bit of time downstairs outside, and I got
• 52:24
  permission and they all organized it. And then it's you
• 52:33
  know how circumstances kind of muddle up, they kind of
• 52:39
  mess things up, or we're not mess things up, but
• 52:41
  just change things. So what happened is on Uncle Sasage's birthday,
• 52:48
  the night before or the day before, I'm walking home
• 52:55
  and my neighbor tells me that her, a mutual neighbor,
• 53:04
  Liz around the corner, was also in hospital. She'd been
• 53:08
  rushed to hospital and she was going to try and
• 53:14
  get up there, but she didn't. She couldn't get couldn't
• 53:19
  get up there because she didn't have a left to
• 53:20
  get up there and couldn't afford to get out to
• 53:24
  hospital or whatever. So I said to her, well, you
• 53:27
  can come with me. Just jump in a taxi with me,
• 53:32
  and we'll go and see her, and then we'll go
• 53:33
  and see Well, you can go and do your thing.
• 53:35
  I'll do my thing, but I'll come and see her,
• 53:38
  and then we'll go and see Uncle Sausages. And it's
• 53:43
  his birthday. So I've got a birthday cake and stuff,
• 53:46
  and she said really, I said, yeah, So I gave
• 53:54
  her a lift. Well, she came into taxi with me
• 53:58
  because she was coming and because I was going into
• 54:03
  a different ward to see a different patient, which was
• 54:06
  my neighbor, I couldn't take Vinnie, I said. I was
• 54:14
  a little bit disappointing. He never got to see Vinnie again.
• 54:18
  He had had a proper soft spot for Vinnie old
• 54:22
  uncle Sausages, didn't he It was quite weird because near
• 54:29
  the end of his stay in hospital, he stopped calling
• 54:35
  Vinnie Vinnie and he started calling Sausages. And I feel
• 54:46
  like a shit. I should change his name to sausages, sausages, sausages.
• 54:53
  He knows he's listening. I know his eyes are open.
• 54:58
  I don't know his eyes roping because I can't see them,
• 55:00
  but I know they are. Yeah, it's quite peaceful. Actually,
• 55:26
  it's nice, like a bit of peace and quiet and
• 55:31
  suits me. Yeah. I had a friend visit me today,
• 55:41
  so that was nice. I haven't seen him for ages,
• 55:44
  well a couple of weeks. Well, I saw him last week,
• 55:47
  saw me a couple of days ago, but I haven't
• 55:49
  seen him like to have a real chat with for
• 55:52
  a few months they came around and we had a
• 55:56
  girl chin wag. Yeah, it's been a while. April time,
• 56:06
  I would say maybe April, May, May, maybe June definitely,
• 56:19
  not after because once I got to the end of June,
• 56:24
  that was my summer done. I kind of I was
• 56:27
  spending right the way up to what date two weeks ago,
• 56:44
  pretty much three weeks ago, three weeks ago. It wasn't
• 56:51
  the whole of the summer, to be fair, but it
• 56:56
  was July. No, it wasn't Joel is June. You know what,
• 57:08
  I'm losing track of what months it was. It was
• 57:12
  like six weeks anyway, So I it kind of took
• 57:18
  up most of the summer, that period of going up
• 57:22
  there in that and now the summer's coming to an end.
• 57:36
  The one thing no one's going to be able to
• 57:38
  really say, or that I'm sure to hear someone say it.
• 57:41
  It's like we didn't even have a summer. When's the
• 57:45
  summer going to start? And whether or not you know,
• 57:49
  all these records always being the tottest, the hottest Thursday
• 57:54
  at two thirty in the afternoon. Ever, like what, maybe
• 58:03
  I don't think anyone can really say a straight face
• 58:06
  that's not been weather wise, a good, good weather for
• 58:16
  a summer, you know, definitely had a lot of days
• 58:23
  where it was hot, like in a row. Oh yeah,
• 58:35
  oh yeah, Why did you hear that? That was my tummy.
• 58:44
  I'm just trying to think. Yeah, his birthday was in June,
• 58:57
  so I'm getting modeled up with the timing. Is his
• 59:01
  birthday was in June, not July. His birthday was in June,
• 59:10
  so it's the end of May, June July. I'm actually
• 59:25
  gonna look at my phone because this is bugging me
• 59:28
  that I don't know. It's burging me. Let me have
• 59:38
  a look. Okay, I can find out. I can find
• 59:47
  out quite easily, I will do.
• 1:00:00
  Speaker 5: Hm.
• 1:00:04
  Speaker 1: Okay, yes, I luck.
• 1:00:20
  Speaker 6: Oh uh okay, right, that's not the right one.
• 1:00:38
  Speaker 3: H m.
• 1:00:44
  Speaker 1: Well okay, this is weird. Where is it? Uh uh
• 1:00:59
  uh uh how strange? Okay, got ya.
• 1:01:18
  Speaker 4: Right?
• 1:01:24
  Speaker 1: All right? I got a message from the sixth of March,
• 1:01:26
  two thy and twenty four hours to Uncle's Sausages. Okay,
• 1:01:34
  this fast forward June all okay, yeah, so it was ah,
• 1:02:13
  so this is June, yes, so June July. I've got
• 1:02:27
  one here from the fourteenth of May. No, this was
• 1:02:36
  this wouldn't have been this is just normal message. Twenty
• 1:02:40
  first of June, I sent a photograph of Finny and
• 1:02:45
  Uncle Sausages repletely replied, Vinnie's looking very top very top dog,
• 1:02:50
  and thanks for sending me a nice pick. He wanted
• 1:02:55
  to say hi to his uncle Sausages and I got
• 1:03:00
  June twenty second Sunday, So I'm guessing that's the Saturday
• 1:03:10
  right the first of June. So I'm guessing that was
• 1:03:15
  when he went in the twentieth Friday, the twentieth of June. Yeah,
• 1:03:28
  so his birthday must have been the beginning of July. Wow,
• 1:03:33
  that doesn't make sense, but I suppose yeah, to the
• 1:03:37
  beginning of August twenty twentieth of June. Thing is about
• 1:03:44
  six weeks, isn't it nearly? I don't know, make it
• 1:03:53
  makes sense, but yeah, So that's just trying to figure
• 1:03:59
  out the summers of June May Jude. I mean the
• 1:04:03
  summer really kind of starts around June time. April May
• 1:04:10
  still spring, I would say, March April May spring summers
• 1:04:18
  like June, July, August, then autumn September, October, November, and
• 1:04:27
  then a winter like December, January, February, it's not that
• 1:04:34
  evenly edged out. But the weird thing about it is like, oh,
• 1:04:39
  it's cold. It's winter. Okay, yeah, it can be cold,
• 1:04:43
  and I'm not mocking anyone that's cold. I'm just saying
• 1:04:47
  for me personally, it can be cold, but it's only
• 1:04:53
  for a short period. It's now you've got you can
• 1:05:01
  have nice days in December. It could be cold, but
• 1:05:07
  you also have we can have nice days in January.
• 1:05:12
  And once you get to February, it starts to get lighter,
• 1:05:18
  starts to you know a little bit. It's it's milder.
• 1:05:25
  You know, it's weird. It might still be cold, but
• 1:05:28
  we still have nicer days. It becomes very much more springy,
• 1:05:36
  the birds are singing. Then you've got March. It's springtime again.
• 1:05:52
  So although each season doesn't last long. Mm hmm, it's
• 1:06:01
  not necessarily it's quite an okay thing I think really
• 1:06:10
  m hm. So yeah, that's what I've done this week.
• 1:06:15
  But my Saturday family, So thank you for listening. I'm
• 1:06:21
  going to have something to eat now. Oh yes, so yes,
• 1:06:24
  so yes, so thanks for listening. Remember oh remember next Thursday.
• 1:06:35
  Listeners letters, listeners letters if you're still listening, not letters
• 1:06:42
  but letters. I'm not saying listeners that I don't want
• 1:06:49
  to hear about your letters. This is about letters. Just
• 1:06:53
  you know what's going on with you and whatever you
• 1:06:55
  want to say. So thank you for listening. Remember remember
• 1:07:02
  to be kind to yourself because you deserve to be happy.
• 1:07:07
  And my Tommy's telling me feed me. So thanks a lot,
• 1:07:16
  take care bye. Relax in a more deep and meaningful way,
• 1:07:38
  maybe in a way that can not just allow you
• 1:07:44
  to feel calmer now and throughout the time we've spend
• 1:07:54
  together here, not just relaxed at the end of the
• 1:08:02
  recording when it's finished and you can enjoy that sense
• 1:08:07
  of comfort and peace, but also I think it would
• 1:08:24
  be nice to have those feelings of relaxation continue for
• 1:08:40
  longer after the recording is ended, so that you can
• 1:08:53
  still benefit from listening to my voice, maybe in a
• 1:09:04
  few hours time, perhaps tomorrow, and then by listening regularly,
• 1:09:20
  especially if you find like some people do and myself
• 1:09:24
  as well. I sometimes I find one particular recording that
• 1:09:29
  really resonates with me, and I just listen to it
• 1:09:38
  over and over again every morning, every evening. There was
• 1:09:51
  this recording from We're going back to about nineteen ninety nine.
• 1:09:58
  It wasn't hit, but it was a guided visualizations. It
• 1:10:04
  kind of was hypnosis, really, and I managed to find
• 1:10:11
  it again and it still has the same effect on me.
• 1:10:18
  And part of it was the person's voice relaxed me
• 1:10:32
  just felt so peaceful, and I'd look forward to listening
• 1:10:39
  to her in the morning and in the evening. And
• 1:10:51
  I knew before even pressing the play button that since
• 1:11:00
  I've done that, pressed the play button. This was in
• 1:11:05
  the days of CD players pressed the play button. In fact,
• 1:11:19
  it might have even been a tape tape recorder. I'd
• 1:11:23
  lie down on the bed and then even without necessarily
• 1:11:34
  listening to her words because I had them memorized. Really,
• 1:11:50
  it was as if my body knew exactly what to do,
• 1:12:01
  and the muscles just almost went into automatic relaxation, and
• 1:12:22
  I remember my mind would slow down. Now. Now I
• 1:12:37
  was listening to this recording in the early days of
• 1:12:43
  learning hypnosis, and long before I ever made any videos
• 1:12:54
  or audio recordings myself, because I didn't start doing that
• 1:12:59
  till two fas thousand and six, I knew, I knew
• 1:13:13
  how helpful I found being able to just let go,
• 1:13:28
  to have that trust in the person that I'm listening
• 1:13:34
  to knowing that it's going to be just as relaxing,
• 1:13:48
  if not more so. Each time you hear my voice,
• 1:13:59
  you may feel the same. Some people have been listening
• 1:14:11
  to me for over a decade, maybe not solidly, obviously
• 1:14:25
  not twenty four hours a day, but maybe people come back.
• 1:14:33
  Some people maybe listen every day. That's something that I
• 1:14:48
  do which you may not realize by listening, is when
• 1:15:04
  I record these recordings. Now, for example, I also am
• 1:15:20
  affected by the words that I say. So if I
• 1:15:34
  set you focus on your feet, notice your feet relaxing,
• 1:15:45
  I will be focusing on my feet. I will be
• 1:15:53
  noticing my feet relaxing. If I said focus on your hands,
• 1:16:14
  and maybe notice the difference between each hand, perhaps notice
• 1:16:23
  the the air in the room, the temperature of the room.
• 1:16:31
  On the backs of your hands. You may start to
• 1:16:42
  notice what almost feels like a very light breeze, even
• 1:16:50
  though there may not be any type of breeze at
• 1:16:55
  all where you are right now. And as you become
• 1:17:08
  aware of your hands, I'm also aware of how relaxed
• 1:17:23
  my hands our feeling now and when it comes to
• 1:17:48
  potentially drifting off to sleep, which may be the reason
• 1:17:55
  you're listening. I also feel drowsy when I make these recordings.
• 1:18:16
  I also notice my mind drifting. In fact, at times
• 1:18:34
  I've actually fallen asleep without even noticing, and then I
• 1:18:48
  carry on talking. It's only where I listen back to
• 1:19:00
  do the editing, I hear snoring, and I think, I
• 1:19:09
  don't remember snoring. I remember talking. Is this snoring was
• 1:19:20
  a pig turned up? That's why I sound like when
• 1:19:26
  I snare and I get really into the whole experience.
• 1:19:45
  I don't know how you feel. How relaxed do you
• 1:19:54
  feel in your feet, How relaxed you feel in your hands.
• 1:20:20
  I have noticed more and more that the more relaxed,
• 1:20:34
  deeper level of comfort you feel, the easier your breathing becomes.
• 1:20:57
  It's almost like that additional muscle relaxation. So this allows
• 1:21:13
  you de breve easier without necessarily focusing on your breath. However,
• 1:21:45
  being able to notice the ease in which you breathe
• 1:22:14
  so naturally, you breethe so very easily and smoothly. Whenever
• 1:23:04
  I imagine my breathing improving, when I've got my eyes closed,
• 1:23:28
  I tend to visualize a beautiful field with trees and
• 1:23:41
  flowers producing all that life giving oxygen. It feels nice
• 1:24:21
  to if nothing else, just taking some time away from everything,
• 1:24:53
  enjoying that feeling of peace, serenity with a joyful heart.
• 1:25:51
  Time seems to just drip by, so very slowly, relaxed,
• 1:26:23
  so deeply, peaceful, completely unattached to any thoughts whatsoever in
• 1:27:02
  this moment, completely free, noticing that your mind has slowed down.
• 1:28:15
  Slowed down because nothing really requires your attention. You can
• 1:29:02
  enjoy the physical sensations of allowing the stress to rip
• 1:29:19
  out of your body, to appear out of every part
• 1:29:38
  of your body, and being released from your brain. Longe
• 1:30:03
  your mind slowly but surely, the muscles sin lex relax
• 1:31:00
  acts really so very deeply, res so deeply, and the feelings,
• 1:31:52
  the pleasant feelings in your arms and shoulders, deepening each
• 1:32:17
  part of your body further and deeper and deeper. Noticing
• 1:32:59
  the feeling it's in the back of your neck, feelings
• 1:33:25
  in your wrists, muscles in the front of your body.
• 1:34:14
  I'll also feeling peaceful deeply. There's a sense of peace
• 1:35:03
  spreads through your very core. Even when you focus on
• 1:35:43
  your mind, your mind becomes beeve and slower, even deeper, relaxing,
• 1:37:06
  so very slow, your stomach. It's forllin you's stomach, your back.
• 1:38:12
  Notice Notice how relaxed you'd now feel in the hole
• 1:38:41
  of your back. In a spy from your brain all
• 1:39:14
  the way down the middle of your back, sending and
• 1:39:22
  receiving millions of messages every day, deep coomfort.
• 1:39:44
  Speaker 7: Increasing deeply relaxed.
• 1:40:27
  Speaker 8: You me.
• 1:40:58
  Speaker 1: Spreading those you can almost down your spine or cord
• 1:41:07
  into air, every part of your body, your shins and
• 1:41:26
  your calf muscles. We're elberts. Feelings of peace and tranquility
• 1:42:21
  spreading through your body, tips of your toes, to your eyes,
• 1:42:40
  your fingers, all the way to your lower back. Letting go,
• 1:43:01
  re thinker, peace, drifting mind just wandering away, happy to
• 1:44:13
  let go, let go completely, let go, so tranquil the
• 1:45:17
  whole body, enjoying a sensor letting go, he even more
• 1:47:03
  peace for enjoy the space, this space of peace and safety.
• 1:48:20
  So fury fey relaxed. Yes, yuh. Maybe we can just
• 1:50:22
  focus on the different parts of your body, just to
• 1:50:31
  notice your forehead and your ris utual so lous m
• 1:52:00
  say in a sense of complete freedom, absolute freedom, drift,
• 1:53:18
  drifting Pea's for energy, peace to breathe so much easier loose.
• 1:55:19
  You may have I may not have noticed your mind
• 1:55:32
  drifting peaceful, moveingly, even more deeply in the direction of.
• 1:56:38
  Speaker 9: Total blissful pace, blissful peace.
• 1:57:19
  Speaker 1: Est total peace. Come so calm, letting go peace with
• 1:59:20
  mind rexed foty. So relax, so relaxed. Your body feels
• 2:00:31
  almost invisible, so very relaxed. I'm peaceful, so peaceful, real liquor,
• 2:01:50
  so peaceful, so fair. And you could start to notice
• 2:02:12
  that you are feeling more relaxed, even though I've not
• 2:02:23
  purposely focused your mind upon that sense of physical comfort
• 2:02:34
  that is growing within you throughout your body, and your
• 2:02:41
  mind starts to slow down, And that could be almost
• 2:02:52
  in recognition of I guess my speech not being particularly fast,
• 2:03:08
  and things just generally feel calmer. Just by listening to
• 2:03:19
  my voice, you give yourself an opportunity to take a
• 2:03:27
  break from the day, take a break from your life
• 2:03:35
  as it is, and to give yourself a rest, giving
• 2:03:44
  yourself permission to take some time off, and to allow
• 2:03:52
  your body to relax and allow your mind to slow down,
• 2:04:02
  which in turn releases the tension, any stresses that you
• 2:04:10
  had in your body. It's almost as if the parts
• 2:04:20
  of your body just open up, allowing the negativity out
• 2:04:32
  and at the same time replacing that negativity with positive
• 2:04:39
  heathing energy, which then fills your body up and your
• 2:04:47
  mind to also starts to appreciate those feelings of increasing confidence,
• 2:05:08
  an almost uplifting feeling, positive healing, an energy that spreads
• 2:05:25
  through your body like a wave of comfort. And all
• 2:05:36
  this comes from just allowing yourself a few minutes, maybe
• 2:05:48
  half an hour, however long you want it to be,
• 2:05:52
  to just rest and allow your mind and your body
• 2:06:06
  to almost reset itself to the settings of comfort and relaxation, calmness,
• 2:06:28
  which allows more room for feelings of pleasure and happiness
• 2:06:41
  to move around your body and into your mind, almost
• 2:06:51
  as if your mind and your body are sinking together,
• 2:07:00
  most mirroring each other with that growing positivity and calmness.
• 2:07:14
  And it feels nice. It really does feel nice to
• 2:07:22
  know that you are the one that has allowed yourself
• 2:07:31
  to feel more comfort and to experience more of this
• 2:07:45
  deep relaxation spreading throughout your body. And as I focus
• 2:08:01
  on each part of your body, you can notice that
• 2:08:07
  that part becomes even more relaxed just by focusing on it.
• 2:08:25
  It becomes even more calm and comfortable just by focusing,
• 2:08:38
  and as I move down your body, starting at your head,
• 2:08:47
  the parts that you've already focused on will continue to
• 2:08:54
  relax deeply, and those parts that with not yet focused
• 2:09:01
  on or just automatically release any remain intention in anticipation
• 2:09:15
  of even more comfort about to come. Now, I'm going
• 2:09:28
  to start by focusing on your forehead. Just being aware
• 2:09:35
  of the feelings of your forehead and any background sounds
• 2:09:46
  like mister Herbert the pigeon can just allow you to
• 2:09:51
  feel even more relaxed. Just means you're in the moment.
• 2:10:01
  This isn't this isn't a sterile environment. This is the world.
• 2:10:10
  I live in the countryside, so there's lots of nature
• 2:10:17
  sounds around. So as you focus on your forehead, just
• 2:10:27
  notice how it becomes even more relaxed as you focus
• 2:10:37
  only on my voice and that part of your body.
• 2:10:47
  Moving down to your eyes, focusing on your eyes, noticing
• 2:10:58
  how your eyelids feel so heavy yet so light at
• 2:11:08
  the same time, and all the muscles around your eyes
• 2:11:14
  relaxing completely. Moving your focus down to your mouth, your lips,
• 2:11:29
  your tongue, your teeth, and your gumbs in the whole
• 2:11:36
  of your mouth, relaxing, calm and loose, as you focus
• 2:11:51
  now on your jaw, not just the part of your
• 2:11:58
  jaw near your mouth and your chin, but all the
• 2:12:03
  way up the size of your face to your ears,
• 2:12:09
  the hole of your jaw, feeding more relaxed and calm.
• 2:12:33
  Focusing on your neck, the front of your neck and
• 2:12:43
  your throat relaxing and loose and calm. The sides of
• 2:12:56
  your neck, the right and let side of your neck
• 2:13:04
  relax and loose and calm. And now the back of
• 2:13:20
  your neck, focusing on the back of your neck, letting
• 2:13:33
  go of any tension that may have been there before,
• 2:13:39
  and enjoying that sense of increasing comfort and release that
• 2:13:54
  you can experience in the back of your neck. Moving
• 2:14:04
  down your back and moving either side of your spine
• 2:14:12
  right from the top of your back all the way
• 2:14:17
  down to the bottom of your back, down to your
• 2:14:30
  lower back. And as you move up and down your spine,
• 2:14:43
  you can feel the muscles either side of your spine
• 2:14:49
  relaxing even more. And as those muscles relax, that sense
• 2:15:04
  of comfort starts to spread outwards from your spine into
• 2:15:15
  both sides of your back, the top of your back,
• 2:15:22
  the middle and your lower back. And as you scan
• 2:15:30
  gently and slowly up and down your back. There's the
• 2:15:38
  muscles in the top of your back relax and become looser.
• 2:15:48
  The muscles in the middle of your back also seem
• 2:15:54
  to just almost divide from each other, separating and almost melting.
• 2:16:10
  And in your lower back it seems to be an
• 2:16:16
  extra special feeling of comfort that spreads into your hips.
• 2:16:32
  Sit down your lower back, into your hips, into the
• 2:16:40
  area where your cocksis are, and into your buttocks, and
• 2:16:49
  all those muscles that spread from your lower back into
• 2:16:58
  your hip area start to melt, start to really let go,
• 2:17:19
  and even know where about to focus on your shoulders.
• 2:17:25
  Your back and your spine will continue to let go,
• 2:17:35
  continue to relax so calmly, and if you focus on
• 2:17:51
  your shoulders, you may notice that they're already feeding, really loose,
• 2:18:09
  already feeding calm and feeling. Those muscles then move from
• 2:18:36
  your neck into your shoulders feel so soft and gentle,
• 2:18:55
  so smooth and calm, and the feeling in your shoulders
• 2:19:24
  seens to spread deep into your shoulders, that sense of relaxation,
• 2:19:34
  not just traveling deeply into your muscles, but also relaxing
• 2:19:48
  the bones and moving all away to underneath your arms, relaxing,
• 2:20:04
  a whole area between the tops of your shoulders and
• 2:20:09
  underneath your arms healing. You feel so relaxed and comfortable
• 2:20:28
  in your shoulders. Who sends that deep healing message into
• 2:20:48
  your arms, and you may feel almost as if you
• 2:20:59
  are arms are not even there because they're so relaxed,
• 2:21:09
  so deeply relaxed, so so calm, so loose, not feeling
• 2:21:55
  spreading all way down your arms, two elbows, including your
• 2:22:13
  elbows circumforts spreads or away into wrists, your forearments and
• 2:22:40
  your wrists being so heavy. Yet at the same time
• 2:23:02
  sunlight and gentle fercusy. Now on your hands, my hands,
• 2:24:09
  so peaceful in your hands. There's a sense of real peace.
• 2:24:50
  It just seems to I feel so familiar. Yeah, when
• 2:25:03
  your hands relax deeply Hm, yes, your fingers, A thing
• 2:26:08
  is said, a finger tips. Moving your attention to the
• 2:27:15
  front of your body, so comfortable, Moving your focus to
• 2:27:45
  your legs. A muscles in your thighs, your knees so relaxed,
• 2:30:00
  half musculs and just shames compusedly four and the feathing
• 2:32:10
  in your feet.
• 2:32:18
  Speaker 10: Sir, peaceful, so calm, so peaceful, so calm mhm hm,
• 2:33:07
  so peaceful.
• 2:33:12
  Speaker 11: So calm, so.
• 2:33:20
  Speaker 1: Peace fa.
• 2:33:30
  Speaker 9: RelA in.
• 2:33:37
  Speaker 1: Peace, fall.
• 2:33:42
  Speaker 11: So calm, loving that deep.
• 2:33:52
  Speaker 1: Relaxation, to spread your chest in your stumm, letting go
• 2:34:14
  of everything. So I'm gonna start counting down now from
• 2:34:33
  twenty down to one. You can imagine in a way
• 2:34:42
  it's like just walking down some steps and each step
• 2:34:49
  or twenty steps, and each step represents a level of comfort,
• 2:34:58
  each step represents a deepening of that comfort, and the
• 2:35:14
  fervies you walk down those steps that a deeper and
• 2:35:20
  more relaxed you feel. So starting with number twenty twenty nineteen,
• 2:36:36
  eighteen seventeen, sista eight four four two too well five eight.
• 2:45:25
  Speaker 3: Nine eight seven.
• 2:48:05
  Speaker 4: Si five.
• 2:51:39
  Speaker 12: Four one.
• 2:56:08
  Speaker 1: And now as you focus on your eyes, we're gonna
• 2:56:25
  count down from ten dout one, focusing just on your eyes,
• 2:56:41
  your eyelids, the muscles around your eyes, your eye walls themselves,
• 2:56:51
  a whole area that makes up your eye. And as
• 2:57:08
  we count down from ten down to one, whilst focusing
• 2:57:17
  on your eyes, you'll become twice is relaxed with each
• 2:57:32
  number counting down that you may find the all you
• 2:57:45
  want to do is just drift off to sleep. And
• 2:57:54
  if that's what you want, then just allow yourself to
• 2:58:01
  do that. Now, focusing on your eyes, I'm going to
• 2:58:16
  begin counting down from ten down to one right now,
• 2:58:34
  ten nine eight seven yea five four three two one.
• 3:07:38
  So count and down from ten to one ten nine
• 3:07:55
  eight seven six five four three two one. And maybe
• 3:08:22
  that was a bit too quick in order to relax.
• 3:08:27
  Maybe it's a bit too fast for you to notice
• 3:08:31
  the calming of your body, maybe even a little bit
• 3:08:39
  of pressure there, like you're counting down from ten to one.
• 3:08:43
  Would you expect me to do man, expect me to
• 3:08:47
  stick gold floppy just because you're counting down. We could
• 3:08:57
  try it again, but this time I'll go this lower
• 3:09:03
  this time, as you focus on the whole of your
• 3:09:08
  body before we focus on your legs, just notice how
• 3:09:16
  your body does start to feel more relaxed with every
• 3:09:30
  number that I count down ten nine eight seven six
• 3:10:12
  five four three two one. And just notice how how
• 3:11:21
  you feel generally, how your body feels. It's not necessarily
• 3:11:31
  even about counting down from ten to one. It's that
• 3:11:42
  space that you have, that space between being active physically
• 3:12:02
  or mentally to just sitting or lying down and just
• 3:12:11
  being there, not doing anything, not saying anything, not needing
• 3:12:17
  to think about anything. So it opens up a space,
• 3:12:23
  you know, a bit of a space, a gap. And
• 3:12:33
  the more I came down from ten to one, the
• 3:12:37
  bigger that gap becomes. So there's that gap of calmness,
• 3:12:47
  of comfort, relaxation. It's a nice feeling, and it moves
• 3:13:04
  those stresses or discomforts physically or emotionally, moves them away.
• 3:13:21
  Allows you.
• 3:13:24
  Speaker 3: To just.
• 3:13:28
  Speaker 1: Slow down, someone to count again from ten down to one,
• 3:13:35
  and notice that gap widening, the gap. And as it widens,
• 3:13:45
  it's almost like the stress and attention falls into the
• 3:13:51
  gap gives you that distance, that space. Now ten nine, eight, seven, six, five,
• 3:15:12
  four three two one. Now, how does your body feel.
• 3:16:24
  Speaker 3: Now?
• 3:16:37
  Speaker 1: Can you notice do you feeling calmer, the feeling more
• 3:16:53
  relaxed as we now focus on your legs, just your legs.
• 3:17:36
  We're just gonna start with focusing on your thighs. Of course,
• 3:17:56
  it's not the most exciting thing to be doing because
• 3:18:05
  I'm sure like most of your body is not a
• 3:18:08
  lot going on right now. Just focusing on the whole
• 3:18:20
  of your thighs, the tops of your thighs, the sides
• 3:18:27
  of your thighs, the bottoms of your thighs, your outer
• 3:18:33
  thighs and your inner thighs, basically the whole of your
• 3:18:38
  thigh that leads into your hip and it goes down
• 3:18:47
  to your knee joints. Now, this is a big area.
• 3:19:02
  It's a very heavy area. It's very strong, probably the
• 3:19:07
  strongest muscles in your body or in your thighs. But
• 3:19:21
  I don't think we perhaps give enough attention to our thighs.
• 3:19:36
  Perhaps we don't acknowledge how important our thighs are to
• 3:19:47
  our lives, how much they actually do for us all
• 3:20:07
  through our lives. And it may seem to sound really weird,
• 3:20:18
  but I think that all of our body parts, especially
• 3:20:26
  our thighs, need some TLC, a bit of love shown,
• 3:20:35
  a bit of acknowledgement. I thank you gratitude for what
• 3:20:53
  our thighs do for us. And I know this may
• 3:21:02
  sound a bit strange. Maybe you think, why am I?
• 3:21:09
  Surely I should be out in the garden hugging a
• 3:21:12
  tree or something. Well, it's hard to set a microphone
• 3:21:20
  up on a tree. That's why I'm doing this indoors.
• 3:21:23
  Otherwise I would be outside hugging a tree. Now I
• 3:21:27
  can't see the television from the tree. If you move
• 3:21:36
  down to your knees getting such an important part, and
• 3:21:46
  I think we don't necessarily I'll speak for myself here,
• 3:21:53
  I don't necessarily appreciate all that my knees do for me.
• 3:22:00
  Or I have a problem with my knee. It's occasionally,
• 3:22:04
  if I ever, maybe i'll bash it, or it's aching
• 3:22:10
  for some reason. It's then that I realize how much
• 3:22:16
  it does. You know, the benefit of being able to
• 3:22:21
  use my legs without any kind of physical discomfort is
• 3:22:31
  a beautiful thing that's possibly not appreciated until it's temporarily removed.
• 3:22:41
  You know that's comfort. But as you focus on your knees,
• 3:22:50
  regardless of how your knees feel, you can have that
• 3:22:56
  sense of gratitude and love to your knees for all
• 3:23:02
  that they do for you. And you can still have
• 3:23:14
  that attention on your thighs and maybe notice how your
• 3:23:19
  thighs feel. Maybe you've noticed that they are relaxing more
• 3:23:32
  deeply as you focus now on the bottoms of your legs,
• 3:23:44
  your shins and your calf muscles and the bones between
• 3:23:50
  your knees and your feet incorporate, and of course your
• 3:23:56
  ankles so important. Anyone that's had even like the slightest
• 3:24:10
  sprain of an ankle knows how how much we take
• 3:24:17
  our ankles for granted, And it's kind of strange in
• 3:24:26
  a way when you think that. You know, logically, our
• 3:24:31
  wrists are a lot thinner than the rest of our arms,
• 3:24:36
  which is okay, it doesn't I can't see any problem
• 3:24:39
  with that because we're just picking stuff up. But our
• 3:24:44
  ankles so much thinner than the rest of our legs,
• 3:24:57
  and from a physics perspective or logical even it doesn't
• 3:25:01
  really make sense that all this weight would ultimately be
• 3:25:08
  resting on your ankles then leading to your feet. That
• 3:25:19
  thin area, a thin bone. Yeah, it does so much
• 3:25:27
  great work. Supports us, supports our body for a lifetime,
• 3:25:39
  helps us to balance, helps you to get around and
• 3:25:49
  be mobile. And there's the calf muscles. Of course, when
• 3:26:03
  I was younger, I couldn't see the point in calf muscles.
• 3:26:07
  It didn't seem to do anything. Okay, if I walked
• 3:26:11
  around on tiptoes, then my calf muscles get some work.
• 3:26:16
  But of course that's not true. The calf muscles are
• 3:26:19
  being used whenever we use our legs, and your shins
• 3:26:32
  there to protect your lower legs. Shaped in a way
• 3:26:43
  almost as a protector for the bone, leading of course
• 3:26:55
  to your ankles and your feet. But we're not going
• 3:27:06
  to focus on your feet. We're just going to focus
• 3:27:08
  on the legs. I realize that now that I've mentioned
• 3:27:14
  your feet, it probably focuses on them anyway, for maybe
• 3:27:19
  I should focus on your feet a little bit. You
• 3:27:25
  can have them in your awareness the same as you
• 3:27:31
  have your thighs in your awareness. Even though we haven't
• 3:27:35
  been focusing on your thighs a few minutes, we've been
• 3:27:40
  focusing on your ankles, there's still that sensation of comfort
• 3:27:58
  in your thighs and this that movement of energy because
• 3:28:10
  the thighs hold lots of different sensations. Of course, there's
• 3:28:17
  the muscles, the big straw muscles that we have in
• 3:28:21
  our thighs, But the skin on the outside of the thighs,
• 3:28:36
  as in the outside of all of our body, can
• 3:28:41
  be very sensitive, sensitive to the touch, sensitive to temperature
• 3:28:59
  and insight. Hired your thighs, the bones, there's the muscle,
• 3:29:06
  there's the blood, vessels, the archrees. It's all this stuff
• 3:29:11
  that's inside your thighs. And I guess sometimes it'd be
• 3:29:20
  nice if you could actually put your fingers inside your
• 3:29:24
  thighs and a message, so you can message on the outside,
• 3:29:31
  of course, but to be able to get deep into
• 3:29:34
  the muscles and to be able to just message inside
• 3:29:39
  your thighs, message in the bones of your leg message
• 3:29:46
  in all the veins, and just gently heaving your thighs,
• 3:29:59
  and you could moved down message and inside your knees,
• 3:30:06
  just message in those bones, but with healing fingertips, spreading
• 3:30:13
  that healing energy deep into the joints of your knees.
• 3:30:24
  Of course, there's the back of your your knee, you know,
• 3:30:28
  the inside crease where your knee is. It's a very
• 3:30:34
  sensitive area vere it feels very nice when you stroke it.
• 3:30:41
  That might be because it's an area that's not really
• 3:30:45
  touched very often. It's almost like a hidden part, that
• 3:30:51
  crease in your legs. It's almost it's like a part
• 3:30:58
  that has a sensitivity, which is a little bit different.
• 3:31:11
  Of course, it's protected by your legs. So you can
• 3:31:21
  imagine putting your fingers into that crease in your legs,
• 3:31:32
  that folding between your legs. You can just massage with
• 3:31:36
  your fingertips. Imagine your fingertips going inside massage in the
• 3:31:44
  muscle tissue. You can of course field the bones of
• 3:31:53
  your knees, heading through your fingertips, and then as you
• 3:32:05
  go down to your calf muscles, and that's the part
• 3:32:11
  I'd like to be able to really put my fingertips
• 3:32:15
  deep inside my calf muscles, massage in every single tissue
• 3:32:25
  of that muscle, healing every part, and then doing the
• 3:32:36
  same for my shins, massage in and gently stroking the bones,
• 3:32:46
  gently stroking them, healing in a loving way, because they
• 3:32:52
  deserve to be treated as the precious bones that they are.
• 3:33:00
  Our legs are so precious as in all the other
• 3:33:03
  parts of our body, and more precious of anyture on
• 3:33:11
  the planet. When you start to think about your legs
• 3:33:28
  in this way, it can change your perspective. It might
• 3:33:39
  sound a bit a bit silly to start with the
• 3:33:46
  idea of having love for your legs, showing appreciation for
• 3:33:54
  your thighs, wanting to be able to put your hands
• 3:34:01
  in your thighs and massage the muscles and the bones,
• 3:34:10
  and to get your fingers deep in their releasing all tension,
• 3:34:18
  just to show how much you care about your legs,
• 3:34:28
  how much you care for what your legs do for
• 3:34:32
  you regularly, your knees, your calves, your ankles, the strength
• 3:34:46
  of your ankles, considering how thin they are compared to
• 3:34:54
  the rest of your legs, especially your thighs. Yet they're
• 3:35:01
  so strong, so flexible, absolutely amazing things. Your ankles are
• 3:35:17
  truly a gift because of what they do for you,
• 3:35:27
  supporting all that weight. Regardless of how what weight you are,
• 3:35:35
  even if you only ate stone, there's still a lot
• 3:35:40
  of weight for these little ankles. Now I'm a lot
• 3:35:47
  heavier than eight stone doubled out, Yet my ankles support
• 3:35:57
  my body all the time, or they do give off
• 3:36:05
  a sigh of relief when I sit down, have my
• 3:36:10
  whole legs do my feet feet also go and my
• 3:36:19
  toes clap. I'm so happy. Your legs really are amazing.
• 3:36:49
  And I know that talking about talking about your legs
• 3:36:53
  is probably possibly among the most most boring things as
• 3:37:00
  you ever heard anyone say. Possibly you're boring or not.
• 3:37:08
  Everything I said is true. Your legs are amazing. Your
• 3:37:24
  legs deserve not just respect, they deserve to relax deeply.
• 3:37:44
  They deserve to take some time out of the day
• 3:37:49
  to just let go completely. The legs really can relax.
• 3:38:26
  And because the legs are so such a most you
• 3:38:30
  know very important part of your body. When you relax
• 3:38:36
  your legs, the rest of your body also naturally follows
• 3:38:43
  in that journey of comfort. I can feel it in
• 3:38:57
  my hips. Hips feel really loose, and also my lwer
• 3:39:06
  back as well. My lower back really feels it feels stretched,
• 3:39:14
  even though I'm just sitting in a chair and there's
• 3:39:18
  no stretching as far as I'm aware that I'm doing,
• 3:39:24
  but it's almost as if the muscles are just relaxed
• 3:39:26
  so much that there is a natural stretch as the
• 3:39:32
  tension has reduced a lot. And I'm now going to
• 3:39:54
  count down from ten down to one, and you can
• 3:40:02
  continue to fill wonderfully relaxed. Ten nine eight, seven, six, five,
• 3:40:35
  four three two one relax. So I'm just going to
• 3:41:04
  count down and fire down to one. And as a countdown,
• 3:41:10
  if you just focus on the numbers, just the numbers
• 3:41:17
  counting down, and notice how you feel in this moment
• 3:41:27
  as you hear the numbers counting down, knowing that those
• 3:41:32
  numbers counting down represent you feeling calmer, not just in
• 3:41:45
  your body, but also relaxing your mind. Just notice how
• 3:41:54
  you feel. There's nothing to do, there's nothing to say,
• 3:42:00
  there's nothing to think about starting with number five four
• 3:42:27
  three two one. Now, as you notice the gradual letting
• 3:43:03
  go the tension in your body, you may also begin
• 3:43:12
  to notice and be aware of how your mind is
• 3:43:19
  starting to slow down. This is just a natural thing
• 3:43:28
  that happens. It's not really a special procedure. It's just
• 3:43:35
  natural because as your body relaxes, your mind also starts
• 3:43:42
  to relax. And the more your mind relaxes, the more
• 3:43:46
  your body relaxes. It's just a continuous circle of relaxation.
• 3:43:58
  And is that harmness that comes from relative quietness. You know,
• 3:44:06
  even even if there's background sounds either your side online,
• 3:44:14
  it's still going to be quite calm. You know, you
• 3:44:20
  haven't got the television on, there's no music in the
• 3:44:24
  background unless you're listening to the recording with music. Of course,
• 3:44:32
  you're very likely not going to be sitting in a
• 3:44:35
  room with other people. Of course you might be, but
• 3:44:39
  generally it's more ideal if you can do this on
• 3:44:43
  your own, so no distractions, and when you stop thinking
• 3:44:54
  about stuff, relaxation automatically rises. A sense of comfort starts
• 3:45:11
  to grow, and without trying to build it up into
• 3:45:20
  something fantastical or something magical, this is just a natural process,
• 3:45:34
  something that's easy to accomplish. In fact, it's almost the
• 3:45:46
  sense of relaxing completely happens really when you put no
• 3:45:53
  effort into it. It's not something that you can really force.
• 3:46:00
  Is something that happens naturally. And part of the process
• 3:46:10
  of this recording and others is simply two allow you
• 3:46:23
  to take advantage of this space this time, to just
• 3:46:38
  let go, to just be here, to be in tune
• 3:46:49
  with how you feel, yet with the intention of wanting
• 3:47:02
  to relax deeply and maybe even to fall asleep, depending
• 3:47:14
  on what it is that you wish for yourself in
• 3:47:20
  this moment. As we know, relaxing is the majority of
• 3:47:37
  the process of falling asleep. The actual falling asleep part
• 3:47:42
  is the tiny bit of the end. The deeper relaxed
• 3:47:50
  do you become, the easier you find yourself drifting. You
• 3:48:12
  can also, if you choose stay focused on my voice
• 3:48:21
  and really enjoy the process of gradually relaxing each muscle
• 3:48:52
  in your body effortlessly and just observing the sensation of
• 3:49:19
  letting go completely. This time, I'm going to count from
• 3:49:35
  six down to one, and you can notice your mind
• 3:49:48
  calming down more with each number that you hear me say,
• 3:50:01
  naturally feeling calm and slow and peaceful, six five four
• 3:51:36
  three two one, being aware of how your mind has
• 3:53:11
  slowed right down, sinking deeply into relaxation. And as you
• 3:53:40
  focus on your mind, you may notice that there are
• 3:53:49
  some thoughts still there, maybe some stubborn thoughts that for
• 3:53:59
  some reason and perhaps need your attention. It's what you
• 3:54:12
  can do is send love to those thoughts. Sprinkle those
• 3:54:25
  thoughts with love like all petals from a flower. Just
• 3:54:35
  sprinkle it over them, petals filled with love towards those thoughts,
• 3:54:44
  to let those thoughts know that you're not abandoned in them.
• 3:54:51
  You just need them. You require them to just calm down,
• 3:55:01
  slow down, quiet down.
• 3:55:10
  Speaker 11: For now.
• 3:55:18
  Speaker 1: So as you focus on those remaining thoughts, as we
• 3:55:23
  count down this time from seven down to one, with
• 3:55:28
  each number, just imagine sprinkling those flower petals of love, kindness,
• 3:55:44
  gratitude over those thoughts, which will allow them to just
• 3:55:57
  melt away, relaxed deeply. With every number, those thoughts will
• 3:56:13
  become more and more relaxed, starting with number seven six
• 3:57:07
  five four three two one. And is it now, notice
• 3:59:02
  how relaxed your feeling in your body? We're going to
• 3:59:23
  focus on your hands, because the more relaxed your hands are,
• 3:59:39
  the more relaxed your body and mind are. And this
• 4:00:00
  you focus on your hands and your fingers. There's nothing
• 4:00:11
  needed to be done. There's no clenching of fists or
• 4:00:17
  tents in the fingers or anything like that. It's just
• 4:00:27
  noticing and focusing on your hands, noticing how they feel,
• 4:00:56
  because the more last your hands feel, the calmer your
• 4:01:07
  mind feels, and the more comfort you feel throughout your body.
• 4:01:24
  And you may have already noticed your mind is starting
• 4:01:58
  to dressed fain, just on your hands and fingers, allowing
• 4:02:26
  them to experience a real deepening of that relaxation in
• 4:02:41
  your hands and fingers.
• 4:02:49
  Speaker 3: More.
• 4:02:52
  Speaker 1: And more relaxed. With each knock number from eight down
• 4:03:11
  to one, you can almost feel that healing and relaxing
• 4:03:24
  energy spreading into your hands and fingers, becoming year more
• 4:03:43
  relaxing with each number you hear, going down from eight
• 4:03:59
  down uh to one, drifting, drifting again, starting with number eight, seven, six, five, four, three, two,
• 4:08:16
  just being here now, nothing to think about, nothing to do,
• 4:08:27
  nothing to say, and everything just feels calmer. And this
• 4:08:41
  is your natural state of being. This is how you
• 4:08:49
  just normally feel when you take away all that other
• 4:08:56
  stuff that we add, you know, things like stress and
• 4:09:04
  worrying and overthinking and the anxiety tension just generally thinking
• 4:09:19
  about stuff. You take that away, which is what we do.
• 4:09:26
  What we do now you're left with a real sense
• 4:09:38
  of peacefulness which comes to you very quickly, because ultimately
• 4:09:52
  it's just a feeling, a feeling of comfort. It's almost
• 4:10:05
  as if you've gone inside yourself and you've found a
• 4:10:09
  special place where everything is peaceful, a place where you
• 4:10:23
  can feel relaxed and your natural sense of comfort, a
• 4:10:34
  place where you can be you, where you can accept
• 4:10:42
  yourself for who you are, a place where you're not
• 4:10:49
  trying to please anybody else ever, a place where you
• 4:10:59
  can actually not just love yourself, but in some ways
• 4:11:09
  more importantly, you can like yourself appreciate who you are.
• 4:11:27
  That sense of gratitude is in the air all around you.
• 4:11:41
  That's also a place where you can actually feel the
• 4:11:49
  healing energy soaking into your body. Heathing energy soaking into
• 4:12:05
  your body, and that healing energy spreads through your veins,
• 4:12:19
  traveling to each and every single part of your body,
• 4:12:31
  and you start to realize that actually that healing energy,
• 4:12:38
  it's not just entered into your brain, it's become part
• 4:12:45
  of your brain, and that spinal fluid is now mixed
• 4:12:57
  with healing energy, not just allowing you to feel so
• 4:13:08
  much more relaxed and healthy in this moment, but also
• 4:13:23
  you start to realize to actually, what's happening now with
• 4:13:31
  that healing, relaxing energy spreading through your body is actually
• 4:13:41
  changing your life. It's actually changing the way you're going
• 4:13:51
  to feel not just now, but tomorrow and the next day.
• 4:14:00
  As your health improves, not just your physical health, but
• 4:14:07
  your mental health. Things that used to bother you in
• 4:14:15
  the past, for some reason, no longer have the effect
• 4:14:23
  that they used to because something has changed deep within you.
• 4:14:37
  Maybe things that used to cause you to feel anger
• 4:14:47
  no longer have that power to control you the way
• 4:14:57
  they seem to be able to before. As you realize
• 4:15:06
  that you're the one who decides what affects you, you're
• 4:15:19
  the one who decides to feel relaxed and calm when
• 4:15:30
  you choose to enjoy noticing these natural developments of healing
• 4:15:48
  continuing to grow and improve your life day by day,
• 4:16:02
  including of course, your ability to relax so much easier
• 4:16:15
  and sleeping. It's the most natural thing in the world
• 4:16:26
  to you, because falling asleep is something that you've done
• 4:16:38
  so many times in your life, and you know that
• 4:16:46
  you were born, as we all were, with the ability
• 4:16:52
  to fall asleep naturally. We were born with that ability
• 4:17:06
  to just drift off into a deep, healing sleep. Even
• 4:17:20
  when we're kids, sometimes will fall asleep when we don't
• 4:17:25
  even want to try to take a stay awake. Maybe
• 4:17:31
  it's a birthday in the morning, or it's Christmas or
• 4:17:35
  holiday or something we look forward to. We don't want
• 4:17:38
  to go to sleep. But the more we want to
• 4:17:43
  stay awake, the more we just start to drift. And
• 4:17:52
  the more you fight drifting, the more you try to
• 4:17:56
  stop yourself and drift in a shape, the deeper and
• 4:18:01
  stronger that drifting becomes. Because we're born not just with
• 4:18:13
  the need to relax deeply and to naturally fall asleep,
• 4:18:23
  but it's our birthright, it's part of our DNA. And
• 4:18:36
  sometimes as we get older in life, perhaps at times
• 4:18:43
  we have forgotten that relaxing completely is not only a
• 4:18:56
  wonderfully pleasant experience, it's also really easy. It's very very
• 4:19:21
  easy to let go because that's all it is. It's
• 4:19:27
  just deciding to let go and when you press the
• 4:19:42
  play button on my recordings, you have given permission for
• 4:19:52
  my voice to relax you. When you press that play button,
• 4:20:02
  you've given me permission for my words to affect you
• 4:20:13
  in a positive, only a positive way. Opening up your
• 4:20:30
  mind two useful and healing suggestions that can have such
• 4:20:53
  an amazing effect on how you feel right now, as
• 4:21:05
  well as those changes that continue long after the recording ends,
• 4:21:17
  Those changes within you to continue to flourish and grow,
• 4:21:31
  transforming your life in a positive, beautiful way, allowing you
• 4:21:45
  to move forward in your life in the direction that
• 4:21:52
  you choose for yourself. And this feeling, this feeling that
• 4:22:09
  you can experience of safety, comfort, calmness, just feels so nice.
• 4:22:35
  It's such a healthy place to be, and that positivity
• 4:22:49
  grows within you each and every day. Moving forward, you're
• 4:23:08
  going to find that you're more relaxed physically and in
• 4:23:19
  your mind is more relaxed. And it's not that you're
• 4:23:28
  thinking slower. It's just that your mind will be less
• 4:23:34
  clogged up with unnecessary negativity because from now on, your
• 4:23:46
  mind rejects negativity. From now on, you're going to start
• 4:23:56
  noticing when negativity arises, and you can just say stop, stop,
• 4:24:15
  and that negativity will turn around and leave you alone.
• 4:24:30
  Stop and that negativity will disappear. And as you notice
• 4:24:50
  that you feel way more relaxed than you probably expected,
• 4:25:04
  you can now congratulate yourself because you're the person that
• 4:25:14
  has done this. You are the one that has opened
• 4:25:20
  your mind up to the simple facts that you can
• 4:25:28
  feel more relaxed in your body and in your mind.
• 4:25:39
  You've opened your mind up to the birthright of being
• 4:25:45
  able to just fall asleep easily when you choose. And
• 4:26:02
  that's a nice feeling, don't you think it feels nice?
• 4:26:09
  Doesn't it? To feel calm? All that healing energy is
• 4:26:19
  spreading through your body and your mind to spend time
• 4:26:30
  in that a special place where negativity can no longer enter.
• 4:26:47
  Negativity is banned. It's bad, it's not allowed. Intrigue doesn't
• 4:26:57
  it doesn't. This doesn't deserve to be here, doesn't belong here.
• 4:27:05
  Negativity has no place in your life. Which makes room
• 4:27:20
  feel more comfort, more heathing, more relaxation, more peace. It
• 4:27:51
  feels nice, doesn't it. Just let go with everything. I'm
• 4:28:16
  going to count down now from twenty down to one.
• 4:28:24
  You can continue to relax if you choose, you can
• 4:28:34
  drift to sleep with every number you hear me say,
• 4:28:48
  you can fell twice as relaxed, or if you choose,
• 4:28:56
  you can fell twice a sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.
• 4:31:27
  Speaker 12: Four.
• 4:32:01
  Speaker 1: This is your time to just take a break, your
• 4:32:11
  time to relax, to allow your mind to slow down,
• 4:32:30
  to give yourself a permission to take a break from everything.
• 4:32:49
  And you're the only person that can make that decision.
• 4:32:56
  You're the only person that can actually tell your mind
• 4:33:04
  to just relax, to just take some time off so
• 4:33:28
  that you can focus on your body, getting in touch
• 4:33:33
  with how you feel physically, and in the process of
• 4:33:51
  this body scan where you focus on different parts of
• 4:33:56
  your body, those parts that you focus on and observe.
• 4:34:09
  Even though you're not purposely requesting for those parts of
• 4:34:18
  your body to relax, it's kind of expected. You expect
• 4:34:27
  when you listen to my voice to feel more relaxed naturally,
• 4:34:40
  because when you're listening to me, your attention is focused
• 4:34:50
  on my words, and as my words guide you to
• 4:35:01
  focus on those parts of your body, your focus increases,
• 4:35:21
  which actually calms your mind. And when your mind calms down,
• 4:35:42
  your body relaxes. And when your body calms down, your
• 4:36:04
  mind relaxes. And even though we've not really started the
• 4:36:21
  focus on your body, you can already feel that healing
• 4:36:34
  energy spreading through your body, pushing out stress and tension,
• 4:36:53
  healing all the parts of your body, including your skin,
• 4:37:01
  your bones, your blood, all of your organs inside your body,
• 4:37:10
  all of the muscles, all of the fat, all of everything,
• 4:37:18
  every hair on your body is filled with that healing energy.
• 4:37:32
  And when your brain fills with that healing energy, the
• 4:37:48
  feeling of comfort and relaxation increases, deeply increases in a
• 4:38:13
  way to your mind starts to feel perhaps bit drowsy
• 4:38:33
  because it's not needed, and it may start to drift
• 4:38:52
  if that's what's needed. So if you're listening to this
• 4:39:01
  and what you need is deep relaxation, that's what you get.
• 4:39:08
  If what you need is to fall asleep naturally and
• 4:39:15
  easily as your mind drifts, that's also what will happen.
• 4:39:29
  Because by pressing that play button on the podcast and
• 4:39:37
  listening to me, you give permission for your body and
• 4:39:43
  your mind. In fact, you give the command to your
• 4:39:56
  body and your mind to relax deeply and to drift
• 4:40:07
  off to sleep, if that's what you want or need.
• 4:40:24
  And as I focus on the different parts of your body,
• 4:40:34
  you may start to just drift. And then you come
• 4:40:43
  back again and you hear me talking and I'm focusing
• 4:40:49
  on a different part of your body, you may find
• 4:41:00
  yourself drifting. You don't realize you're drifting until you stop
• 4:41:09
  drifting and you're alert again to my voice. Focusing on
• 4:41:18
  a different part of your body starts to relax even deeper,
• 4:41:28
  because that drifting is basically you already in the sleep zone.
• 4:41:43
  And the more you drift, the longer you drift, and
• 4:41:48
  the longer you drift, eventually that drifting continues into sleep,
• 4:42:04
  and that's the last you remember until you wake up
• 4:42:13
  in your own time when you experience the right amount
• 4:42:18
  of sleep for you, because when you do and if
• 4:42:27
  you do fall asleep, it's extremely pleasant, so relaxing, so deep,
• 4:42:43
  healing sleep. It feels so nice to relax into your
• 4:43:03
  own body and mind as you feel that heathing energy
• 4:43:13
  is spreading through it, relaxing us so deeply, relaxing use
• 4:43:26
  so so deeply. As we start to focus on your eyes,
• 4:43:51
  moving down to your jaw, down to your neck, your shoulders, alms, hands, fingers,
• 4:44:45
  your chest, the stomach, you back, your spine, your hips,
• 4:45:25
  you legs, your feet, you chose and feedingeeings, spreading and
• 4:46:09
  growing inside your body, feeling you up. Now let's focus
• 4:46:24
  again on parts of your body, focusing this time on
• 4:46:34
  your forehead. Now on your mouth, your lips, your tongue,
• 4:46:50
  the whole of your mouth. Focus then on your fingers.
• 4:47:11
  Maybe you could move your fingers a little bit. You
• 4:47:16
  can focus on each one individually, both hands and even
• 4:47:32
  though as you focus on both of your hands now
• 4:47:37
  they almost seem to just melt into one where there
• 4:47:45
  is your right hand start in your left hand end,
• 4:47:52
  almost as if just mix together. Now focusing on your knees,
• 4:48:11
  just noticing how your knees feel. Now, focusing on your elbows,
• 4:48:36
  focusing on both of your elbows, just observing the feeling
• 4:48:51
  of your elbows. Now focusing Absurding the back of your neck,
• 4:49:33
  feeling the energy on the back of your neck, absurd
• 4:50:13
  your ankles, being aware of physical sensations in your ankles,
• 4:51:33
  noticin now your toes, on both of your feet, being
• 4:51:52
  aware how you to feel right now ninety then high
• 4:52:47
  your entire body fails noticing your mind feels now, letting go,
• 4:53:46
  letting go, letting go everything, letting go, letting go, letting
• 4:54:28
  go everything, everything. I'm gonna start now, and I would
• 4:54:55
  like you just, first of all, just to see yourself
• 4:54:58
  lying down on that message table, lying on your front.
• 4:55:06
  Your head is supported, your arms are supported, and you
• 4:55:14
  feel comfortable and breathing. It's really easy, and you feel
• 4:55:24
  you feel confident in how you look as well. So
• 4:55:28
  there's none of that issue of body problems or shyness
• 4:55:33
  because I'm a professional and this is a therapy session,
• 4:55:42
  so none of that stuff matters whatsoever. This is about you.
• 4:55:52
  This is about how you feel and how you can
• 4:56:00
  joy that sense of comfort and relaxation that comes from
• 4:56:07
  letting go and allowing my hands and my fingers to
• 4:56:12
  relax you by a message your body. So I want
• 4:56:24
  to start off just by placing my hands on the
• 4:56:29
  back of your head, just gently, just you can feel
• 4:56:34
  what my hands feel like really on you. So you
• 4:56:42
  can maybe feel the warmth of my hands on the
• 4:56:45
  back of your head. With my hands to the side
• 4:56:51
  of your head, not pressing, but just holding there very gently,
• 4:56:58
  maybe over your ears, and a little bit on your face,
• 4:57:02
  just so you can feel my hands so you can
• 4:57:08
  become accustomed to them. And now put my hands on
• 4:57:21
  the back of your head again and gently let them
• 4:57:25
  slide down onto the back of your neck. You can
• 4:57:38
  feel my hands gently stroke in the back of your
• 4:57:48
  neck to start with, just so you can get used
• 4:57:54
  to the feeling my hands on your skin. Get custom
• 4:58:00
  to realize that you're safe and it's all good, it's
• 4:58:08
  all fine. And I'm going to start gently messaging the
• 4:58:19
  muscles in the back of your neck with both hands. Now,
• 4:58:35
  this is a very trusting situation, really, because our necks
• 4:58:42
  are so fragile and to have someone have their hands
• 4:58:47
  around your neck in that way can sometimes be problematic
• 4:58:52
  for people, which is why massages are quite good, because
• 4:58:57
  it allows you to relax and to get in touch
• 4:59:06
  with trust, to feel peaceful and calm. And there's a
• 4:59:23
  massage the sides of your neck, gently moving from the
• 4:59:32
  bottom of your neck. It would be sort of near
• 4:59:36
  where your shoulders start, I guess, all the way up
• 4:59:41
  to your jaw your ears kind of area that side
• 4:59:47
  of your neck. Of course, it's a lot longer than
• 4:59:52
  the front of your neck. Then message in the back
• 5:00:08
  of your neck, especially that area where perhaps we hold tension,
• 5:00:21
  and there's that area's message. You can actually feel a
• 5:00:26
  sense of release in the back of your neck and
• 5:00:34
  maybe you can breathe it out as well. Notice how
• 5:00:39
  it feels. Notice how you feel. And then moving down
• 5:00:52
  to that area between your neck and your shoulders, that
• 5:00:57
  muscle area, starting to message that area on both sides.
• 5:01:08
  I mean, this would be the area that a lot
• 5:01:10
  of people would message if they were going to give you,
• 5:01:14
  like a shoulder message. Even that's not technically the shoulders,
• 5:01:20
  but it's all the muscles that lead to the shoulders
• 5:01:24
  from the neck and the game that can hold tension
• 5:01:30
  and stress. And when massaged sometimes a nice deep message
• 5:01:36
  is useful. And you decide how deep that message is,
• 5:01:55
  and just allow my knuckles to just to dig in
• 5:02:02
  to get to those muscles and to reading relaxed all
• 5:02:11
  the time being firm yet gentle with you and just
• 5:02:29
  stroking down the area to your actual shoulders, moving to
• 5:02:38
  the muscles of your shoulders and maybe initially just pulling
• 5:02:49
  up the shoulders a little bit of the table just
• 5:02:53
  to give you a little bit of a stretch, but
• 5:02:57
  very gently, and you've got the muscles at the front
• 5:03:06
  of your shoulders, the sides.
• 5:03:08
  Speaker 11: Of the back.
• 5:03:17
  Speaker 1: Again, this is a part that can really take quite
• 5:03:21
  a bit of pressure, quite a bit of needing. If
• 5:03:30
  if you wish to really release the tension to really
• 5:03:38
  get into those muscles and can let your fingers in there.
• 5:03:46
  The can feel really nice. Sometimes it's just being stroked
• 5:03:51
  gently or being massaged quite strongly. It can all be
• 5:04:01
  beneficial to the reaxation with the muscles in your shoulders.
• 5:04:21
  Now to move down your arms, we do one arm
• 5:04:31
  at a time, starting with your right arm. Well ideas
• 5:04:42
  I just lift your arm up, just hold it to
• 5:04:46
  the side of you by way, still be attached, and
• 5:04:54
  I just message the tops of your arms all the
• 5:05:08
  way down to your forearms into your wrists, gently massaging
• 5:05:33
  that parts, the softer part which is the underpart of
• 5:05:39
  the arm, which leads to the crease in your elbow,
• 5:05:46
  the inside. It's much more sensitive skin. Sometimes just having
• 5:06:01
  that stroked and feel really nice, pleasurable and relaxing. Now
• 5:06:20
  moving down to your right hand, just holding your hand
• 5:06:34
  in both of my hands, just pressing gently on the
• 5:06:44
  back of your hand and stretching your fingers ever slightly
• 5:06:55
  at the same time pressing down a messaging each finger
• 5:07:10
  and then starting to message the palms of the hand.
• 5:07:21
  Just turning the hand gently, stretching it gently, and actually
• 5:07:32
  having your handheld can really be an emotional experience sometimes
• 5:07:41
  even if it is a stranger. So when you don't
• 5:07:46
  know very well, like a massage person or a therapist,
• 5:07:51
  maybe because it's intimate and you can feel nice, you
• 5:08:06
  can feel safe. And as I put that right arm
• 5:08:17
  back down where it was, we're gonna do the same
• 5:08:25
  with your left arm, exactly the same. Massage in the
• 5:08:37
  muscles in your arm all the way down to your rest,
• 5:08:46
  stroking the inside of your arm, just being gentle or
• 5:08:56
  as firm as you require, and then massaging your left hand,
• 5:09:17
  stretching the fingers gently, massaging the palm of your left hand.
• 5:09:39
  You feel so so relaxing, so comforting, and just rest
• 5:10:08
  your left down, back down. Start to massage your back,
• 5:10:22
  the biggest part of your body, starting at the top,
• 5:10:33
  starting again where we already have been, the area at
• 5:10:37
  the top in between his shoulders, near your neck. Going
• 5:10:43
  back a massage in that area again, but this time
• 5:10:49
  moving downwards, taking a downward stroke to the middle of
• 5:11:02
  your back, working from the outside inwards it's a massage
• 5:11:10
  in the your back, but the outsides of your back.
• 5:11:21
  Speaker 11: The parts.
• 5:11:25
  Speaker 1: Where your arms would maybe rest against, almost the part
• 5:11:38
  that connects your front to your back. Just massaging down
• 5:11:53
  firmly but gently, as firm as you want, moving down
• 5:12:03
  and moving across a little bed, and moving all the
• 5:12:06
  way down again, be very gentle yet firm as you choose.
• 5:12:21
  Eventually we get to the spine. We can message the
• 5:12:25
  muscles and either side of your spine from the top
• 5:12:30
  of your neck all the way down to your lower back.
• 5:12:42
  We can do that a few times. Sometimes people use
• 5:12:51
  the knuckle or the two fingers and just go your
• 5:12:57
  side of the spine almost just push down, go all
• 5:13:03
  the way down to the bottom of the spine, each
• 5:13:07
  time releasing tension and opening up the body, stretching your
• 5:13:17
  body so that you feel more relaxed but at the
• 5:13:24
  same time rejuvenated. And now I'm going to move to
• 5:13:41
  one side, to your right side, and from the bottom
• 5:13:49
  of your ribs to your pelvis, I'm going to message
• 5:13:56
  that area of your back. I'll stretch over the other
• 5:14:02
  side and I'll pull the muscles gently and massage and
• 5:14:07
  push from one end that side or way to my
• 5:14:12
  side to the middle of fact to where your spine
• 5:14:17
  is massaging that side of your spine the opposite side
• 5:14:24
  to where I'm standing. It's almost like kneading bread. There's
• 5:14:32
  that big area which is firm yet lots there to massage.
• 5:14:44
  Potentially one of the most important places to actually have
• 5:14:49
  a massage because you really feel it. You really feel
• 5:14:57
  the release and the pleasure of having your lower back massaged.
• 5:15:05
  It releases so much from your body that's not useful,
• 5:15:14
  starting a healing process which will continue long after this
• 5:15:20
  recording is over. The message in this part of your
• 5:15:32
  body not only feels really good for you, it's actually
• 5:15:38
  fun to do because it is, as I said, like
• 5:15:42
  kneading bread. It's a part that you can really get
• 5:15:47
  hold of and really massage deeply. If that's your choice,
• 5:16:03
  then I'm going to move over to the other side
• 5:16:05
  of your body and do the same with the opposite
• 5:16:11
  part of your lower back, kneading and messaging from your
• 5:16:21
  sides all the way to the middle of your back
• 5:16:28
  where your spine is pressing and kneading firm and gentle
• 5:16:42
  at the same time. It feels so releasing this mixture
• 5:16:52
  of pleasure, comfort, release, calmness, relaxation or mixed together. Plus
• 5:17:07
  there's that feeling from your stomach as it's being stretched.
• 5:17:13
  Even though you're in your stomach now, you can feel
• 5:17:16
  it being stretched because that whole area is connected to
• 5:17:20
  your stomach. Now we're going to move or move further
• 5:17:32
  up to your top of your body and I we
• 5:17:37
  did the same this time, starting with your upper back,
• 5:17:45
  put my hands forward over and messing massage in that
• 5:17:51
  area up to your spine, from the side of your
• 5:17:58
  body up to your spine. So some of that massage area,
• 5:18:03
  the muscle tissue or whatever fatty tissue even will be
• 5:18:10
  possibly from your chest because or connected the chest and
• 5:18:15
  the back connect together. I'm going to be massaging and
• 5:18:22
  just pulling some of that skin from your side up
• 5:18:29
  and massaging that area of your upper back all the
• 5:18:37
  way to your spine. And then I'll move down a
• 5:18:44
  bit and I'll continue with the middle of your back
• 5:18:47
  doing exactly the same thing as gentle as deep as
• 5:18:57
  you choose. H. Now I'll move the other side again
• 5:19:08
  and do the exact same thing with the top of
• 5:19:13
  your back on the other side, from pretty much underneath
• 5:19:23
  your arm area really to your spine, and then continuing
• 5:19:37
  that all the way down, including the lower your middle
• 5:19:44
  of your back. Now I'm gonna go to your thighs,
• 5:20:02
  the backs of your thighs, and the sides of your thighs,
• 5:20:11
  starting with your right leg. Massage in the back and
• 5:20:20
  the sides of your thighs gently and firmly. There's a
• 5:20:29
  lot of muscles there. It's an area that can be
• 5:20:33
  very tense at times and maybe needs a little bit
• 5:20:37
  more pressure than the rest of the body. That's up
• 5:20:41
  to you. You can gently stroke the back of your
• 5:20:51
  legs where you know, opposite your knee joint or underneath
• 5:20:57
  your knee joint, very sensitive the gentle area, and working
• 5:21:10
  down to your calf muscles. Massage in your calf muscles
• 5:21:18
  thoroughly and deeply, if you choose, using both hands and fingers,
• 5:21:32
  digging deep to your ankles, in the back of your
• 5:21:46
  back of your ankles, just gently massage in that area,
• 5:21:58
  maybe lifting the leg and stretching in a little bit.
• 5:22:14
  Moving to the right foot, massage in the bottom of
• 5:22:29
  your feet and the size of your feet, gently but
• 5:22:45
  firm enough so they don't tickle, and just allow the
• 5:22:56
  pleasure that you get from having your feet massaged to
• 5:23:02
  just overtake you as I continue to message your feet,
• 5:23:11
  the bottoms of your feet, the sides, your arches, your heel.
• 5:23:21
  You can put a lot of pressure into your heel
• 5:23:24
  and it feels amazing, Yet the arches need to be
• 5:23:29
  a bit more gentle. Stretching your toes gently, the message
• 5:23:41
  in the bottoms of your toes with my fingers, each
• 5:23:47
  one individually. Moving over to the left leg to do
• 5:24:01
  exactly the same thing. Starting at the top of the thighs,
• 5:24:12
  work in the back of the thighs and the sides,
• 5:24:16
  massaging deeply and gently, a whole area, working all the
• 5:24:27
  way down. And this is an area that maybe you
• 5:24:40
  could like to spend more time relaxing and massaging. So
• 5:24:48
  perhaps if you wanted like a bigger future recording wants,
• 5:24:54
  spend more time on one particular area. As you move
• 5:25:03
  down to your calf muscles, Massage in your calf muscles
• 5:25:17
  firmly and gently, moving down your aincor into your feet,
• 5:25:33
  Massage in the backs of your feet, the bottoms of
• 5:25:39
  your feet, stretching your toes, and massage in each tone individually.
• 5:25:51
  And the feeling of pleasure and release that you experience
• 5:25:57
  when your having your feet and mess arched feels really good. Now,
• 5:26:19
  she turn over in your mind. Laying on your back,
• 5:26:30
  I'm just gonna start again for your neck area, in
• 5:26:43
  your shoulders, just to get back in touch with that
• 5:26:51
  area and lets you move up. I can clean my hands,
• 5:27:10
  make them more fresh, because now I'm gonna message your
• 5:27:14
  face gently, starting off with your forehead. Your eyes are
• 5:27:30
  closed and I can just stretch your eyes a little bit,
• 5:27:37
  pushing up on your eyebrows, just massaging around, just scalp,
• 5:27:54
  massaging down your cheeks, around your ear, into your jaw gently,
• 5:28:10
  the sides of your neck, your chin mm hmm, and
• 5:28:27
  just moving down from your neck down to your chest,
• 5:28:39
  starting by massage in the very top of your chest
• 5:28:46
  where the collar bone is. Give a side of the collarbone,
• 5:29:00
  and then just message in the whole of the chest,
• 5:29:13
  moving the chest around, because it's quite a large area.
• 5:29:27
  You can move from one side to the next, moving
• 5:29:34
  my hands underneath pretty much where your arms are stretching up,
• 5:29:48
  stretching some of the muscles of your back in the process,
• 5:29:56
  moving up over your chest and they're moving down again.
• 5:30:17
  And then allowing my hands to just massage gently and
• 5:30:22
  slide down towards your stomach. Starting in the middle of
• 5:30:29
  your chest, and then gradually my hands moving apart and
• 5:30:39
  massage in and slide in at the same time, moving
• 5:30:45
  down to just below your red cage, moving down, then
• 5:31:04
  messaging up again, giving your chest all the attention that
• 5:31:13
  it needs to feel completely relaxed, remembering that I'm also
• 5:31:28
  going to be focusing on your sides as well, an
• 5:31:33
  area that really doesn't get much attention but feels really
• 5:31:39
  good when it's massaged. Just stroking my hands down the
• 5:31:50
  sides of your body, just below your arms, all the
• 5:31:57
  way down to your hips. Now move into your stomach area.
• 5:32:12
  We're going to stand on one side of you like
• 5:32:16
  I did when I did your lower back. We're gonna
• 5:32:20
  do a similar process of just stretching the muscles from
• 5:32:26
  the side, gently massaging from one side to the next,
• 5:32:41
  move in a whole area from below your ribs all
• 5:32:48
  the way down to below your belly button, and then
• 5:32:59
  move around to the other side of you and repeat
• 5:33:02
  that process of relaxing deeply, calmly. You feel loose, you
• 5:33:22
  feel free. And it's something about having your stomach message
• 5:33:29
  that's different from any other part because we do have
• 5:33:36
  a tendency of holding a different kind of stress in
• 5:33:41
  our stomach that we may not be aware of. There's
• 5:33:50
  an our message your stomach, in front of your stomach,
• 5:33:58
  making circles around your belly button, and then going the
• 5:34:09
  other way around. There's a gentleness and a freedom that
• 5:34:19
  comes from feeling how you're feeling. As I now move
• 5:34:31
  down the tops of your thighs, the muscles, massaging them,
• 5:34:39
  and I can do this two legs at the same time,
• 5:34:45
  pressing down, massaging deeply those muscles in your thighs, the
• 5:34:54
  front of your thighs, moving down to your knees, gently
• 5:35:05
  massaging your knees, Sliding down your shins, putting pressure on
• 5:35:17
  either side of your shin gently softly but firmly, moving
• 5:35:29
  down to your ankles, stroking the tops of your feet,
• 5:35:45
  and then with each foot in each hand, just gently
• 5:35:50
  messaging the whole of the foot, the top, the bottom,
• 5:35:59
  your heal, your ankle, your toes, message in every part
• 5:36:08
  of your feet. Feels so good. Just to let go
• 5:36:17
  and enjoy the process, Enjoy feeling so deeply relaxed, so
• 5:36:42
  much comfort and so many feelings that come just from
• 5:36:49
  touching your skin. And you can just lie there for
• 5:37:05
  as long as you choose enjoying the feeling of deep
• 5:37:15
  comfort from being massaged by me, enjoy feeling deeply ra
• 5:37:51
  And all we're going to do is blow out some candles.
• 5:38:00
  In your mind, there are going to be a hundred candles,
• 5:38:22
  and you're going to blow each one out individually, one
• 5:38:28
  by one, starting at one hundred. As I count down
• 5:38:41
  all the way down to one, and each time I
• 5:38:48
  say a number, you can imagine that candle in front
• 5:38:57
  of you, and I'd like you to actually physically gently
• 5:39:08
  blow that candle out, just so it's not big blows,
• 5:39:24
  just a gentle, and that candle will extinguish. And then
• 5:39:38
  I'll say the next number to move down, and you
• 5:39:46
  can just h blow that one out as well. And
• 5:39:58
  as we move down the numbers, you'll find yourself feeling
• 5:40:08
  more and more relaxed. If you need to sleep, you'll
• 5:40:17
  also find yourself becoming incredibly tired and sleepy. In fact,
• 5:40:29
  you may struggle to blow out all one hundred of
• 5:40:39
  these candles as you feel more and more deeply relaxed,
• 5:41:04
  more and more deeply tired, And the further you go down,
• 5:41:25
  the more your mind starts to drift. You may find
• 5:41:39
  that you stop listening to me. After a while, and
• 5:41:54
  even though there maybe background sounds where you are, you'll
• 5:42:03
  be aware of those sounds at the moment.
• 5:42:14
  Speaker 3: Be me.
• 5:42:18
  Speaker 1: Start to just not even notice them at all, because
• 5:42:33
  they're unimportant. Where I am, I've got the sounds of
• 5:42:47
  the birds, there's horrors, the pigeon who likes to say
• 5:42:54
  hello sometimes, and there's the odd playing that goes by,
• 5:43:03
  maybe traffic and trains in the distance, But none of
• 5:43:16
  that seems important whatsoever. More candles you blow out less important.
• 5:43:33
  Anything is. More candles you blow out, the further you
• 5:43:49
  seem to move away from downs and from general date days.
• 5:44:09
  Stuff seems to just move away on its own. You
• 5:44:25
  feel more calmer with every candle you blow out, guiding
• 5:44:46
  you the next number, do you hear me say? And
• 5:45:02
  then you blow that candle out to So easy, so simple.
• 5:45:30
  We're gonna start by introducing the first candle, which is
• 5:45:44
  a hundred. First candles one hundred. When you blow that
• 5:46:03
  candle out, you'll find immediately a slight change in how
• 5:46:23
  you feel, as well as a real sense of positivity
• 5:46:35
  growing within you, relaxation and sleepiness expanding. Starting with one hundred,
• 5:47:12
  flow out by candle now ninety nine candle ninety eight
• 5:48:00
  yah can do ninety seven cam with ninety six, ten,
• 5:49:31
  ninety five and ninety four h can do ninety three,
• 5:50:47
  can night two and ninety one hand ninety and eighty
• 5:52:21
  nine and eighty eight and eighties can do eighty and
• 5:55:11
  eighty five hands four ten, eighty two and two one
• 5:59:24
  can seventy nine can do seventy eight, can seventy seven,
• 6:00:17
  candle seventy six, candle seventy five, candle seventy four, candle
• 6:01:22
  seventy three, candle seventy two, candle seventy one, candle seventy
• 6:02:26
  one and seventy and sixty nine candle sixty eight, candle
• 6:03:36
  sixty seven, candle sixty five, candle sixty four, candle sixty four,
• 6:04:55
  candle sixty three, candle sixty and sixty one candle sixty
• 6:06:29
  and fifty nine and fifty eight candle fifty seven, candle
• 6:07:46
  fifty six, candle fifty five, candle fifty four handle, fifty
• 6:09:12
  three handle, fifty two candle fifty cam to the candle
• 6:11:14
  fifty one, candle fifty candle foty nine, candle forty eight,
• 6:13:25
  ten forty seven and forty six candle forty five handle
• 6:15:09
  forty two, candle for you one end foty, candle thirty nine,
• 6:17:54
  had thirty eight, can't thirty seven, ten two thirty five,
• 6:20:02
  cander thirty four, candle thirty three, had thirty one, candle
• 6:22:13
  thirty and twin ten nine and twenty eight and twenty
• 6:25:18
  seven candle twenty six, can twenty five and twin.
• 6:27:32
  Speaker 3: T f.
• 6:28:08
  Speaker 1: Endle twenty three and twenty tap two and dont want.
• 6:30:07
  Speaker 13: And to.
• 6:30:12
  Speaker 1: Winy and end ninety candle seventeen, candle sixteen, cans four
• 6:35:18
  and we four and eleven hey shame nine, cham to eights,
• 6:39:55
  shamdo six, jampo.
• 6:41:40
  Speaker 3: Came four.
• 6:42:23
  Speaker 1: And doy seven two h h caned or lego of
• 6:44:44
  all of those thoughts, worries, concerns about the past, thoughts
• 6:44:53
  about the future, and even things you've been thinking about today,
• 6:45:00
  just let it all go because none of it is
• 6:45:05
  useful in this moment. This is your opportunity to just
• 6:45:20
  focus on feeling relaxed, allowing yourself to get in touch
• 6:45:34
  with that natural sense of peace that we all have
• 6:45:44
  within us. It's available for everyone, it just sometimes takes
• 6:45:52
  a little bit of effort to set up the right
• 6:45:58
  time and place in order for you to just let go,
• 6:46:06
  because when you do decide to let go and relax,
• 6:46:14
  that's what your body starts to do because you've chosen.
• 6:46:22
  You've chosen to just allow your body to unwind and
• 6:46:29
  your mind starts to slow down. And it's a nice feeling.
• 6:46:38
  It's a nice feeling at the beginning, just to know
• 6:46:42
  that you have chosen to decide to relax deeply, and
• 6:46:53
  because you've made that decision, your body will just follow suit.
• 6:47:02
  Because sometimes all the muscles in your body need is
• 6:47:07
  just permission from you to relax. Because so often we're busy,
• 6:47:17
  we're going from here to there, we're walking around, and
• 6:47:21
  we're doing stuff, and the body doesn't have any time
• 6:47:28
  or space to really relax deeply. So it kind of
• 6:47:37
  waits for you to lead the way, waits for your permission.
• 6:47:47
  And when you do give your permission, when you give
• 6:47:53
  the say so we need say okay, it's time for
• 6:48:00
  your body to let go completely and relax totally, your
• 6:48:10
  body just follows. It's like a breath of relief. Ah good,
• 6:48:19
  I can now relax. That feeling at the end of
• 6:48:26
  a day, of very physical day that you may experience
• 6:48:30
  in the past, but you get home and you just
• 6:48:34
  sit down on a chair, maybe you kick your shoes off,
• 6:48:38
  and ah, feels so nice knowing that you don't have
• 6:48:45
  to get up again for a little while at least
• 6:48:49
  if you choose, you can just sit there for maybe
• 6:48:52
  an hour to it feels And just by sitting down
• 6:49:06
  like that, your body knows that it's time to relax.
• 6:49:12
  Your body has been given permission from you. Because it's
• 6:49:18
  a mindset in your mind, you're prepared to let go
• 6:49:28
  of everything and just completely allow all the stress of
• 6:49:39
  your body to evaporate. Any tensions can just gradually vanish.
• 6:49:57
  It's almost like magic, really, because that sense of relaxation
• 6:50:09
  in your body, it's a very natural state. It's not
• 6:50:15
  something unusual. It may feel unusual when you first start
• 6:50:20
  to relax with you if you haven't really spent a
• 6:50:25
  lot of time focusing and giving yourself this space to
• 6:50:29
  let go completely and relax, they seem are most alien,
• 6:50:36
  but it isn't. It's actually the most natural thing in
• 6:50:42
  the world to let go completely, to relax totally, the
• 6:50:53
  most natural thing in the world to allow yourself.
• 6:51:04
  Speaker 12: To feel.
• 6:51:06
  Speaker 1: Really calm in your mind. And it is almost like
• 6:51:13
  a literal unwinding. It's like you press a button and
• 6:51:22
  all the tension just releases, and it's like a wheel,
• 6:51:29
  like a cog, like the inside of a clock, just unwinding.
• 6:51:34
  And it's almost like you could see the little wind
• 6:51:38
  up knob that's used just going the opposite way that
• 6:51:44
  you choose to wind it up, and the energy that
• 6:51:50
  fremetic stress for energy gradually winding down, losing its power,
• 6:52:01
  losing its strength as a sense of relaxation becomes stronger
• 6:52:10
  and deeper, and you may find a the more relaxed
• 6:52:21
  you feel, that your mind starts to wonder, maybe just
• 6:52:32
  seem to stop listening to me for a while, Your
• 6:52:36
  mind goes somewhere else, and then you realize you're listening
• 6:52:42
  to me again, and that is just your mind drifting
• 6:52:48
  to sleep, which is quite natural, because sometimes when we're
• 6:53:00
  stressed and tense, we not may I actually be aware
• 6:53:06
  of what we need, what we physically or emotionally need
• 6:53:13
  in this moment. But when you allow your body and
• 6:53:21
  mind to relax completely and you let go of all thoughts, concerns, worries, ideas,
• 6:53:33
  all letting them go allow them to drop onto the floor.
• 6:53:43
  When you start to get in touch with the feelings
• 6:53:49
  of such relaxation. This feels so nice to be in
• 6:54:01
  touch with the calmness that the different body parts as
• 6:54:08
  they become looser and looser. Even your breathing seems easier
• 6:54:25
  and more natural effortless, as that coolenters through your mouth
• 6:54:35
  or nose into your lungs, breathing in comforts and relaxation,
• 6:54:47
  and in just breathing out any excess remain intentional stress
• 6:54:56
  from every part of your body and mind. And as
• 6:55:04
  you start to focus on your mind, maybe you notice
• 6:55:10
  that things come to a standstill or maybe just much
• 6:55:19
  much lower than before, because your mind is not really
• 6:55:28
  needed when listening to my voice, which allows your mind
• 6:55:38
  to relax just as deeply as your body. And that's
• 6:55:46
  synchronicity between the relaxation of your body and relaxation of
• 6:55:59
  your mind. Let you know that feeling completely calm, loose,
• 6:56:11
  and relaxed real is a great healing experience fear and
• 6:56:25
  has so many positive benefits for your body, mind, and
• 6:56:38
  your life. To be able to let go over everything
• 6:56:46
  and to relax completely in all parts of your body
• 6:56:57
  and mind. Even your boneses axed, all your muscles are rixed,
• 6:57:15
  Even the skin that covers your body is relaxed, every
• 6:57:29
  hair that you have, it's also deeply relaxed, and your
• 6:57:46
  brain really starts to feel the benefits but this healing relaxation,
• 6:58:05
  and as you focus on the inside of your scalp
• 6:58:11
  where your brain is, you can start to realize and
• 6:58:17
  notice the benefits of your brain relaxing deeply. Then, as
• 6:58:31
  your brain continues to react, sends those messages to the
• 6:58:43
  rest of your body and to your mind.
• 6:58:49
  Speaker 11: To re wats.
• 6:58:54
  Speaker 1: More deeply, relaxy, more completely, letting go of any remaining
• 6:59:17
  forces or concerns, allow them just to drop onto the
• 6:59:26
  floor because they're no longer necessary in this moment, In
• 6:59:37
  this moment of deep relaxation and calmness, filling your brain
• 6:59:52
  with deep, concentrated heaving, calming, relaxing every part of your
• 7:00:15
  brain feeling so loose and comfortable, so relaxed and peaceful.
• 7:00:39
  Your brain feels so light, that's so healthy. In that
• 7:00:51
  sense of deep, deep comfort really does allow you to
• 7:01:05
  enjoy those ever increasing sensations of comfort that are spreading
• 7:01:19
  throughout your body. Relaxing each and every muscle of your
• 7:01:30
  body e deeper and deeper, much more deeper than before,
• 7:01:53
  much more comfort spreading through your body, in your mind,
• 7:02:08
  be so peaceful and calm, so very very peaceful in
• 7:02:26
  avery part of your body. Letting go. M h A,
• 7:02:38
  everything and everything so peaceful and calm, so relax a
• 7:03:01
  very second the passes you feel dper dper relax, dper
• 7:03:24
  and dper relax come so calm peace for so very
• 7:03:47
  peace from your head down to your ties. Such peace,
• 7:04:00
  comfort throwing all all the time, such peace and comfort
• 7:04:15
  spreading through your body and mind deeper and deeper, such comforts,
• 7:04:32
  spreading and sinking deeper into a muscle of your body,
• 7:04:45
  so that you feel amazing, so laxed, so peaceful, so peaceful,
• 7:05:14
  letting go. I'm going to do a body scan, focusing
• 7:05:29
  on firstly how you feel in your body, not trying
• 7:05:34
  to change how you feel, not trying to relax, not
• 7:05:41
  trying to move away from any discomfort or stress or tension.
• 7:05:48
  Just accepting, observing and accepting how you feel in the
• 7:05:54
  different parts of your body, Just allowing yourself to be
• 7:06:01
  exactly as you are, to notice, to get in touch
• 7:06:13
  with how you actually feel in this moment. I'm going
• 7:06:20
  to start off by focusing on your hands. Just be
• 7:06:32
  aware of your hands. I'd like you to move your
• 7:06:40
  hands around. Just maybe move your fingers a little bit.
• 7:06:47
  I've been and closing your hands very gently, just so
• 7:06:53
  that you can get in touch with how your hands
• 7:07:01
  and your fingers fell, very very slow movements. Focusing now
• 7:07:22
  on your feet, and if you can just do kind
• 7:07:30
  of an equivalent with your feet is you've just done
• 7:07:35
  with your hands. Maybe turn in your ankles, moving your
• 7:07:43
  feet around, moving your toes gently, only very gently and
• 7:07:55
  very slowly, noticing how your feet feel in this moment.
• 7:08:13
  Focusing now and your eyes. I'd like you to just
• 7:08:21
  focus on your eyelids. Maybe you can open and close
• 7:08:27
  your eyes a couple of times to really get in
• 7:08:31
  touch with how you feel when you do close your eyes.
• 7:08:38
  The muscle changes in your eyes when you do close them.
• 7:08:47
  Maybe raising your eyebrows, it stretches the tops of your eyes.
• 7:08:57
  Perhaps squint in your eyes, scrunching up your eyes just
• 7:09:05
  so you can hear it again. Touch with all aspects
• 7:09:14
  of how your eyes feel. Right now now, focusing on
• 7:09:33
  your thighs, and it just starts you to gently tense
• 7:09:40
  your thighs, just very very gently, just enough so you
• 7:09:50
  can become more attuned.
• 7:09:58
  Speaker 7: To the.
• 7:10:00
  Speaker 1: Is a cause sensation of your upper legs, the front
• 7:10:07
  of your thighs, and the backs of your thigh, noticing
• 7:10:17
  and observing how your thighs fear. Right now, moving your
• 7:10:34
  focus to the back of your neck. Just noticing the
• 7:10:43
  back of your neck, the muscles, and of course they
• 7:10:49
  lead to the side of your neck. They also lead
• 7:10:54
  to the top of your back, which leads to your shoulders.
• 7:11:01
  So as your focus on the back of your neck,
• 7:11:06
  maybe you can move your head gently upwards as if
• 7:11:13
  you're looking up. Maybe moving your head down as if
• 7:11:20
  you're looking down. Perhaps moving your head side to side,
• 7:11:28
  right to left, only very slowly and very gently. I'm
• 7:11:42
  not trying to force anything. It has to be very
• 7:11:50
  very gentle, just so that you can be more in
• 7:12:01
  touch with the feelings, with the sensations, the physical sensations
• 7:12:12
  of how the back of your neck feels. Right now,
• 7:12:28
  as we now focus on the tops of your arms,
• 7:12:38
  the parts where your biceps and your triceps are between
• 7:12:43
  your elbow and your shoulders. Should focus on those parts,
• 7:12:52
  the tops of your arms. You may like to just
• 7:12:58
  tense them, but very very gently and slowly, so you're
• 7:13:10
  not straining or putting any pressure whatsoever on your arms.
• 7:13:22
  It's just slowly you can gain more of the sense
• 7:13:30
  of how your upper arms are feeling in this moment,
• 7:13:43
  and just noticing as you gently, very gently and slowly
• 7:13:56
  tighten the muscles and then let a notice how the
• 7:14:07
  tops of your arms feel right now as in now
• 7:14:22
  focus on your stomach, the area the lower abdomen area
• 7:14:33
  below your belly button, moving all the way down to
• 7:14:42
  your hips, just above your grind. Maybe you're able to
• 7:14:54
  tense these muscles in the area very very gently and slowly.
• 7:15:12
  If that's a difficult thing to do, maybe you can
• 7:15:17
  just move your body, pushing your stomach up, maybe moving
• 7:15:27
  a little bit to the side using your hips, just
• 7:15:33
  so you can get more in tune with how you're
• 7:15:42
  lower cappedomn area is feeling in this moment. Just noticing
• 7:16:03
  the physical sensations or your lower abdomen as you move
• 7:16:25
  your attention to your mouth, noticing your lips and inside
• 7:16:39
  your mouth, the teeth, your guns, your tongue, just noticing
• 7:16:59
  how your hung in your mouth feels. It may help
• 7:17:06
  by moving your tongue around your mouth, moving it to
• 7:17:15
  your left, maybe pressing it gently against the side of
• 7:17:22
  your mouth, and then to the right, gently to the
• 7:17:29
  side of your mouth, perhaps pressing up against the top
• 7:17:37
  of your mouth and then down gently against the bottom
• 7:17:44
  of your mouth, always very slowly, in a very very
• 7:17:58
  gentle so that you can be aware of how you
• 7:18:15
  feel in your mouth area now and to focus on
• 7:18:40
  your wrists. And I'll ask you to maybe just routine
• 7:18:58
  your wrists by moving your hands in a circular motion
• 7:19:06
  very gently and slowly, just so you can feel the
• 7:19:29
  sensations that you are currently experiencing in your wrists. Perhaps
• 7:19:47
  move in your hands up and down again very very
• 7:20:00
  okay and slowly, very gentle and slow. As we now
• 7:20:38
  start to observe you lower back, the back parts just
• 7:20:55
  above of your hips where your coxis are a whole
• 7:21:11
  area which also really does include the size of your body,
• 7:21:20
  because those muscles are very much connected as those muscles
• 7:21:30
  also move into your hip area connecting to your buttics
• 7:21:39
  the sides of your hips. And if you're physically able
• 7:21:54
  to do so, maybe you can fair very gently just
• 7:22:03
  move body evice slightly, very slowly some side to side,
• 7:22:20
  just enough ye to gauge how you feel in your
• 7:22:37
  lower back. Perhaps see coud even move your hips gently
• 7:22:55
  up and down jink mean slowly in order to really
• 7:23:10
  be in touch with the physical sensations of your law
• 7:23:20
  back as we know to your attention.
• 7:23:48
  Speaker 14: To your jaw, an area from your chin all the
• 7:23:56
  way up to near your ears.
• 7:24:00
  Speaker 1: Oh, of your jaw. You can just yeah, it's okay
• 7:24:18
  to do so. Gently open your mouth, not wide, no stretching,
• 7:24:31
  just very gently and slowly opening your mouth, closing your
• 7:24:45
  mouth very gently and slowly, so you can be in
• 7:25:06
  touch with how your jaw feels. Now. I to sit
• 7:25:47
  now the chest area. You don't need to do anything
• 7:26:04
  to move your chest because it moves every time you breathe,
• 7:26:16
  and it moves very gently and slowly automatically with each
• 7:26:30
  breath you take. As you focus on how your chest
• 7:26:50
  feels when you breath, move in your focus to your forearms,
• 7:27:34
  your elbows. Maybe you're able to very gently and slowly
• 7:27:52
  dense the muscles in your forearms, and when you do that,
• 7:28:01
  you can feel your elbows as well, very gently and slowly,
• 7:28:33
  gently and softly obsad your forearms and elbows. H No,
• 7:29:14
  focus the rest of your back, your upper back in
• 7:29:33
  the middle the middle of your back again, this part
• 7:29:51
  of your body. News Also every time aim you pray,
• 7:30:05
  you may not notice that usually makes you serve your
• 7:30:19
  upper back. In the middle of your back, you can
• 7:30:27
  really feel that gentle and slow moment moving your focus
• 7:31:25
  into your area, your butties, your grain, there's muscles and
• 7:31:39
  those bones in your midsection. Just noticing how your hips feel.
• 7:32:23
  Right now, you can very very gently move your hips,
• 7:32:45
  maybe side to side, very gently and softly, and everything
• 7:33:42
  starts to slow down, including the thoughts in your mind
• 7:33:58
  and your mind itself. M just starts to gradually. It
• 7:34:08
  doesn't have to be instant, but just gradually starting too.
• 7:34:16
  It's almost like time is streng chin. It's a slower
• 7:34:25
  pace to maybe what you're used to in your day
• 7:34:33
  to day life. It's a slower movement of energy, very
• 7:34:59
  small all movements which make up the larger movements, which
• 7:35:08
  is always the case. Now, when you move your hand,
• 7:35:15
  it might seem like it's one movement, but it's lots
• 7:35:18
  of minute different muscles moving in accordance with each other.
• 7:35:26
  And what happens in this space that we're sharing is
• 7:35:44
  we move from that big movement into those smaller movements,
• 7:36:04
  starting to focus on how your body feels, not just
• 7:36:16
  as a whole, not just oh i'm feel in this way,
• 7:36:20
  I'm feeling stressed or tense, or I'm feeling relaxed and calm.
• 7:36:28
  I'm feeling this way, I'm feeling that way. Starting to
• 7:36:35
  notice that your body begins to present to you small
• 7:36:47
  feelings around your body, small physical sensations in your legs,
• 7:37:06
  whether pleasurable or not. Maybe resisting the temptation to label
• 7:37:19
  them or to judge them, those feelings, just thinking them,
• 7:37:30
  thinking about them is just being neutral, just feelings, not
• 7:37:43
  being particularly concerned, but just noticing what your body is
• 7:37:54
  telling you. The feelings in your arms, instead of feeling
• 7:38:08
  the whole of the arm, Maybe notice those individual feelings,
• 7:38:18
  all those different muscles and the skin, the hairs of
• 7:38:30
  your arms, all the internal parts of your arms, the veins,
• 7:38:46
  the bones, just being aware of maybe your elbow on
• 7:38:55
  your right arm has a certain feeling. Maybe your left
• 7:39:03
  wrist also has its own individual physical sensation. What about
• 7:39:29
  your forearm on your right arm, your right forearm, there
• 7:39:42
  may not be any particular feeling that you could even
• 7:39:50
  give a name to, may not feel like anything other
• 7:39:58
  than just a feeling. Yeah, it's there. The feelings in
• 7:40:08
  your shoulders, perhaps your shoulders when you think about them,
• 7:40:15
  kind of almost like they're the same, you know, the
• 7:40:20
  same feeling, what it's like you both of your shoulders
• 7:40:25
  are just one thing, of course they're not. And when
• 7:40:38
  you focus on your left shoulder and then on your
• 7:40:43
  right shoulder, maybe find that you move the muscles a
• 7:40:50
  little bit, maybe tense the muscles gently. It is in
• 7:41:01
  the difference in each shoulder and your lower back, the
• 7:41:32
  left side of your lower back and the right side
• 7:41:36
  of your lower back. Of course, that connection to your
• 7:41:47
  buttocks and to your hips, and also moving up into
• 7:42:00
  the middle of your back. And sometimes like right now,
• 7:42:13
  actually when I focus on their part, when I focused
• 7:42:18
  on my buttocks and then I focused on the middle
• 7:42:24
  of my back, it almost felt like the muscles in
• 7:42:27
  my lower back were being stretched very gently, just stretched
• 7:42:37
  a little bit. Even though I wasn't doing anything to
• 7:42:45
  try to stretch your lower back, it just seemed to happen.
• 7:42:52
  The feeling of very gently directioning your lower back comes along.
• 7:43:13
  I have fear in your chest, just noticing what sensations
• 7:43:38
  you are experiencing in your chest right now. And there's
• 7:43:56
  so much of the chest. Obviously there's the collar bone
• 7:44:00
  lead into the chest. You've got the chest bone, you've
• 7:44:07
  got the muscles in your chest. Of course, if you're female,
• 7:44:16
  there's possibly the breasts your male you've got the different
• 7:44:28
  well why not that different these days, But there may
• 7:44:32
  be more muscles at the top of the chest, but
• 7:44:41
  at the side underneath it's pretty much the same. Whether
• 7:44:46
  you're a man or a woman. There's muscles there, muscles
• 7:44:50
  that stretch out to your back as well as breast tissue.
• 7:44:56
  It stretches and moves into your back to just being
• 7:45:04
  aware of your chest, being with whatever feeling there is
• 7:45:25
  in your chest. When I noticed that, I focus on
• 7:45:44
  my chest, I feel it in my back and my
• 7:45:52
  upper back. I mean, I guess the obvious reason would
• 7:45:56
  be because you know, I'll breathe in in then it
• 7:46:06
  stretches my chest and my back at the same time.
• 7:46:17
  It feels it feels okay, it doesn't feel I got
• 7:46:33
  a little bit of pain in my right chest, a
• 7:46:39
  little bit not pain, but little discomfort, maybe.
• 7:46:44
  Speaker 15: Stiffness possibly, I don't know. I noticed my shoulders also
• 7:46:54
  wanting to.
• 7:46:57
  Speaker 1: Flex for some reason. I think that's probably part of
• 7:47:02
  my upper back, that connection between my shoulders my oper back,
• 7:47:13
  because I can move my shoulders and stretch the muscles
• 7:47:17
  in my back moving the shoulders backwards or up, which
• 7:47:26
  then moves. I think it's the scapulous in your back.
• 7:47:42
  It feels quite nice. Actually, a good thing about this
• 7:47:50
  is you can, if you want to, you can just
• 7:47:58
  flex stimulate the various muscles in your body gently in
• 7:48:12
  order to get more of the sense of how they feel.
• 7:48:23
  And when you're relaxing, when you do tense and muscle
• 7:48:32
  and you let it go and you let it relax,
• 7:48:36
  it relaxes way more than it would normally. You have
• 7:48:49
  to feel that you're able to do that. There's no
• 7:48:55
  point in doing it if there's an issue with the
• 7:49:01
  per part of your body. You need to be gentle
• 7:49:07
  with yourself at all times when relaxing deeply, It's important
• 7:49:24
  to be kind to yourself. As you notice your mind.
• 7:49:40
  How much has your mind slowed down since we started
• 7:49:48
  this recording. How calm and peaceful is your mind right
• 7:50:13
  now with nothing to think about and just my voice
• 7:50:26
  to listen to, Because you know, the intention behind this
• 7:50:36
  recording is relaxation. At the very least, for you to
• 7:50:46
  feel more relaxed at the end of the recording than
• 7:50:51
  you did at the beginning. At the very least, for
• 7:51:03
  your mind to slow down your body continues to relax
• 7:51:20
  because that's what you want to happen. That's what you expect.
• 7:51:36
  Speaker 11: To happen.
• 7:51:43
  Speaker 1: For relaxation, to fill your body, maybe calm in your
• 7:52:01
  mind to the point of boredom. When you start maybe
• 7:52:11
  to drift away, drifting, it's almost as if you're moving
• 7:52:58
  further away from a body in your mind, just leaving
• 7:53:06
  them there, kind of liking it an escape pod in
• 7:53:18
  the spaceship a movie, and a space movie, you know
• 7:53:22
  when to get into a little part in it since
• 7:53:26
  the man far away from the spaceship save to dream
• 7:53:51
  and continue to relax, drifting so slow and pa so
• 7:55:10
  relaxed and peaceful, and focusing on the feeding of those
• 7:55:57
  individual parts your body that are relaxing one by one.
• 7:56:16
  You may find that every now and then you realize
• 7:56:28
  that you weren't listening to my voice because your mind
• 7:56:40
  started to imagine something different, maybe started to almost move
• 7:56:55
  into some kind of a dreamy state, and then you
• 7:57:04
  become aware of my voice again. And even though you
• 7:57:12
  may want to focus on my voice, you may also
• 7:57:18
  wish to allow your mind to just drift naturally into
• 7:57:32
  that space of comfort and safety. As you feel more
• 7:57:54
  comfort spreading through your body like a warm blanket covering
• 7:58:08
  you gently, keeping your body at just the perfect temperature.
• 7:58:32
  And even if you can hear background sounds, they just
• 7:58:44
  don't seem to matter anymore. There's that sensor. Peace spreads
• 7:59:02
  through your mind like a gentle breeze, yet strong enough
• 7:59:16
  to blow away all negativity, strong enough to remove from
• 7:59:32
  your mind any anxiety or stress that was there before,
• 7:59:50
  and blow away any other thoughts or feelings that just
• 8:00:01
  don't fit with the sense relaxation, that is feeling your
• 8:00:25
  body and your mind. Unless you focus on your mind
• 8:00:50
  and count down from ten down to one, and with
• 8:00:56
  each number you hear, your mind will become slightly more relaxed,
• 8:01:25
  just just slightly, from ten down to nine, just a
• 8:01:33
  slight movement, from nine down to eight, just another small
• 8:01:47
  change in how you feel. Eight down to seven feeling
• 8:02:01
  is a gap, almost like a gap that starts to
• 8:02:07
  get wider, the gap between those feelings that you used
• 8:02:16
  to have in your mind compared to the feelings you
• 8:02:23
  have there growing now, feelings of comfort and security and confidence,
• 8:02:37
  and the gap becomes wider. Eight down to seven, seven
• 8:02:44
  down to six. When you get to five, your mind
• 8:02:53
  will start to have a certain physical sensation, most like
• 8:03:06
  there's a magnet outside of your head sucking the tension
• 8:03:13
  and the stress and any remaining feelings that you don't want,
• 8:03:21
  sucking them out through your skull. And in down to
• 8:03:30
  four you can start to really experience that sense of
• 8:03:39
  not just emptiness, but space, a place full of fresh air,
• 8:03:55
  the place where you can stretch. It's almost as if
• 8:04:01
  as you go down to four and three, your mind
• 8:04:06
  is expanding with this sense.
• 8:04:13
  Speaker 12: Of peace.
• 8:04:15
  Speaker 1: And tranquility growing to move down to. When you get
• 8:04:26
  to one, your mind just feels exactly how you want
• 8:04:36
  to feel, almost perfect feeling, maybe the sensation that you'd
• 8:04:57
  like to keep a place that's safe, where nothing can
• 8:05:10
  affect you at all. And you can stay in that
• 8:05:27
  that space of comfort and confidence, confident in your own
• 8:05:35
  ability to create this space and this feeling of comfort
• 8:05:44
  within your own mind just by counting and ten down
• 8:05:51
  to one. And this is something that you can do
• 8:05:59
  yourself when you're on your own, the time when you
• 8:06:08
  can maybe sit down, maybe just for a few minutes,
• 8:06:16
  close your eyes, just counts slowly from ten down to
• 8:06:28
  one and reexperience these feelings in your mind. And when
• 8:06:45
  you feel that way in your mind. Your body copies
• 8:06:55
  your mind, and the feeling is spread through your spine
• 8:07:07
  and your nervous system into every part of your body,
• 8:07:14
  travels through your bloodstream, healing and relaxing every particle of
• 8:07:28
  your existence. Now we can we can practice this a
• 8:07:45
  few times before the end of the recording, and then
• 8:07:53
  you can practice on your own. And each time you
• 8:08:01
  count for ten about one, the feelings of comfort, calmness,
• 8:08:14
  deep deep relaxation becomes stronger and deeper feeling your mind
• 8:08:33
  and your brain. With these positive chemicals, the spread throughout
• 8:08:42
  your body, relaxing you so quickly, relaxing your whole body
• 8:08:52
  and mind so very, very easily, just by counting ten
• 8:09:09
  down to one. That's what we're going to do. Now.
• 8:09:17
  I'm going to count from ten down to one. I'd
• 8:09:21
  like you to repeat the number after me. So when
• 8:09:26
  I say ten, you can just repeat to yourself ten.
• 8:09:40
  Just notice, be aware of how you feel in your
• 8:09:49
  mind and your body. Then when I say nine, you
• 8:09:59
  can repeat to yourself nine again, noticing the increase in
• 8:10:15
  comfort and calmness in your mind and in your body.
• 8:10:29
  The same when I say eight, when I say seven, six,
• 8:10:41
  when I say five, four when I say three, two,
• 8:11:00
  and lastly you want to say one, can repeat that number.
• 8:11:13
  Speaker 3: Now.
• 8:11:13
  Speaker 12: Of course, when you do this on your own.
• 8:11:19
  Speaker 1: Without listening to me, you can say the numbers or
• 8:11:24
  whatever speed that you feel is necessary for you, so
• 8:11:34
  you can adapt. So if you feel you want to
• 8:11:40
  say the numbers ten down to one faster than I do,
• 8:11:48
  then you go ahead and do that. Or if you
• 8:11:51
  feel when you do it yourself that you'd like to
• 8:11:55
  have more more space between the members, maybe take a
• 8:12:03
  lot longer to get from ten all the way down
• 8:12:11
  to one, that's your choice also to do. So I'm
• 8:12:28
  going to count from ten down to one, and when
• 8:12:36
  I get to one, that will be the end of
• 8:12:40
  this recording, unless, of course, you're listening with music, and
• 8:12:47
  the music will continue. Ten nine eight foot twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,
• 8:18:03
  thirty twelve eleven, ten nine eight seven, six, five.
• 8:18:49
  Speaker 12: Four three.
• 8:18:59
  Speaker 1: Two one. Now open your eyes, noticing how you physically
• 8:19:22
  feel having counted down from twenty to one, allowing stress
• 8:19:31
  and tension to leave through your fingertips and your tails.
• 8:19:37
  And as you focus on your fingertips maybe they feel
• 8:19:42
  a little bit tingly, which is I suppose quite understanding,
• 8:19:49
  considering the tension has been exiting your body through your fingertips.
• 8:20:00
  So now I'm going to count from twenty down to
• 8:20:02
  one again. This time you get to feel relief of
• 8:20:10
  tension and stress in the anxiety.
• 8:20:15
  Speaker 5: That you may have.
• 8:20:20
  Speaker 1: Leaving through your stomach. Just leaving through your stomach, almost
• 8:20:28
  as if it's just releasing the whole of your stomach.
• 8:20:35
  You'll navel to just above your chest or below your chest,
• 8:20:40
  rather so surrounding your belly button area, the whole area.
• 8:20:47
  You can feel the tension of your body wherever it's left,
• 8:20:52
  just releasing from that area, and you may notice that
• 8:20:57
  your stomach will become very relaxed as I countdown from
• 8:21:03
  twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,
• 8:21:51
  twelve eleven, damn nine eight seven six?
• 8:22:22
  Speaker 3: Why?
• 8:22:27
  Speaker 12: Ooh three.
• 8:22:36
  Speaker 1: Two?
• 8:22:42
  Speaker 16: What?
• 8:22:47
  Speaker 1: And you can open your eyes again if you choose,
• 8:22:49
  but you can just keep them closed because the girls relaxing,
• 8:22:55
  just noticing your stomach fills. Notice as your focus, just
• 8:23:02
  do a little scan of your body to notice how
• 8:23:06
  your body does, focusing on upper body, back, chest, stomach, legs, arms, hands, feet,
• 8:23:22
  just noticing, and you know, you may start to feel
• 8:23:32
  more a sense of tiredness, which may be the reason
• 8:23:36
  you listening to this according because you would like to
• 8:23:44
  let go completely of everything and dread off into a nice, natural, calm,
• 8:23:56
  relaxing sleep.
• 8:24:06
  Speaker 5: So now we're going to.
• 8:24:07
  Speaker 1: Focus on your forehead, and if you choose, you can
• 8:24:16
  incorporate your eyes in this focus as well. Your forehead
• 8:24:22
  and your eyes, it's that whole area, basically, almost as
• 8:24:28
  if you were wearing a mask, you.
• 8:24:30
  Speaker 5: Know, like a.
• 8:24:33
  Speaker 1: I don't know, a Batman mask or something, or I'm
• 8:24:38
  trying to zorro or something, you know, the kind of
• 8:24:41
  mask that covers your eyes but also covers quite a
• 8:24:44
  lot of the forehead. I'm focusing on that area because
• 8:24:51
  that's the area that we're now going to release tension
• 8:24:54
  and stress from your mind and your brain. From your mind,
• 8:25:00
  and any tension that you may have remain in your face,
• 8:25:05
  in your neck and your jawl, your eyes, your forehead,
• 8:25:12
  or your scalp. So basically any tension within your head area.
• 8:25:19
  Speaker 17: Including your mind and your brain, and that's going.
• 8:25:26
  Speaker 1: To be released through your forehead and your eyes. As
• 8:25:34
  I count down again from twenty down to one now
• 8:25:43
  twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine,
• 8:26:46
  eight seven six.
• 8:27:00
  Speaker 12: Why h three?
• 8:27:20
  Speaker 1: What noticing and you scan your face with jaw, your eyes,
• 8:27:38
  the cheap bones, your ears, your forehead, your scalp, your neck,
• 8:27:49
  the back of your neck, in the front of your neck,
• 8:27:52
  the side of your neck, and the throat. Noticing being
• 8:28:03
  aware of the comfort increased in the relaxation, not just
• 8:28:15
  in your head and neck and mind, also the rest
• 8:28:20
  of your body. Just notice how loose and calm you feel,
• 8:28:31
  and how easily it is to just let go completely,
• 8:28:42
  let go completely, how easily. So I'm gonna do now
• 8:29:04
  is I'm to focus on the top of your head,
• 8:29:13
  and we're going to allow every last piece of tension
• 8:29:21
  or stress that mind be lingering or hiding in your
• 8:29:26
  body or mind or head to just be sucked out
• 8:29:35
  on the top of your head and released and to
• 8:29:44
  be air one's sucked out into the clouds. Imagine to
• 8:29:51
  be cloud above your head and it's like a whirlpool
• 8:29:57
  and this can suck that tension now the top of
• 8:30:02
  your head and just take away your focus. Imagine an
• 8:30:14
  opening on the top of your head with a tension
• 8:30:18
  and stress, and any remaining issues may be worries of
• 8:30:23
  concerns that have no use to you.
• 8:30:26
  Speaker 5: Now you can all be sucked.
• 8:30:29
  Speaker 1: Down at the top of your head. I've taken away.
• 8:30:35
  As I count down again from twenty down to one
• 8:30:43
  now twenty nineteen, eighteen, seventeen, sixty fifty fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.
• 8:32:21
  Speaker 12: Five, four, three, two, one.
• 8:32:52
  Speaker 1: Three, I'm noticing how you feel, how relaxed and calm
• 8:33:10
  you physically and mentally feel right now, how peace your
• 8:33:25
  mind feels. It feels so nice to just let go,
• 8:33:33
  to give yourself some space to breathe easily, to think calmly,
• 8:33:48
  just to take a break from all that pointless worry
• 8:33:54
  concerns about things that you don't need to think about
• 8:34:02
  right now, because this is your time to let go.
• 8:34:10
  This is your space to enjoy feeling deeply relaxed, peaceful
• 8:34:20
  in your mind, relaxed in your body. I can feel
• 8:34:28
  so good, so nice to just not have to do anything,
• 8:34:40
  to be able to really enjoy that serenity that comes
• 8:34:51
  of letting go completely, that peacefulness that comes with being
• 8:35:05
  in this peaceful space. And you can keep this sense
• 8:35:16
  of calmness for as long as you choose. If you
• 8:35:28
  choose to drift off into a deep, healing, natural sleep,
• 8:35:36
  then you can do that. It's completely up to you,
• 8:35:48
  and you can keep this feeling of calmness physically and
• 8:35:52
  in your mind as long as you choose to feel
• 8:35:59
  completely relaxed, completely relax.
• 8:36:12
  Speaker 17: And I'd like you to make up your mind that
• 8:36:18
  you're going to relax, and.
• 8:36:28
  Speaker 1: I want to explore that with you. What it feels
• 8:36:31
  like when you actually decide that you're going to relax,
• 8:36:40
  not forcing yourself, but giving yourself that.
• 8:36:46
  Speaker 17: Yes, it is a command, really, isn't it. When you're
• 8:36:48
  telling yourself.
• 8:36:51
  Speaker 1: Relax in a gentle but firm way that only you
• 8:36:59
  can really tell yourself in that way. You can't really
• 8:37:04
  have someone else saying to you, now it relax, relax.
• 8:37:08
  Speaker 5: You know.
• 8:37:11
  Speaker 1: It needs to be gentle, but you can't. Someone else
• 8:37:13
  can't really have the same the same kind of influence
• 8:37:22
  or power that you have over your own physicality over
• 8:37:31
  how you feel, because when you say it to yourself,
• 8:37:41
  it means more. It's personal, and your brain and your
• 8:37:49
  unconscious mind and your body listens to what you say.
• 8:37:56
  So for example, we'll test it out and do a
• 8:37:59
  little test, few little tests along the way, and you
• 8:38:03
  can get more of an idea of the force, the
• 8:38:09
  positive force that you can have in creating a sense
• 8:38:16
  of comfort and relaxation in your body and your mind
• 8:38:21
  quite quickly.
• 8:38:24
  Speaker 17: Just by you telling yourself.
• 8:38:29
  Speaker 1: To relax. So I'm going to start by's focus on
• 8:38:37
  your hands. To focus on your hands, and just tell
• 8:38:43
  your hands to relax, and just say relax. As you
• 8:38:49
  focus on your hands, you could say my hands are relaxed,
• 8:38:57
  or I want my hands to relax. I think if
• 8:39:01
  you actually do it directly by focusing and imagining that
• 8:39:08
  your hands can hear what you're saying. You know they've
• 8:39:12
  got little ears, wi a little weird. So talking to
• 8:39:18
  your hands and just say relax, noticin now your hands
• 8:39:35
  start to relax. Now focus on your eyes and tell
• 8:39:50
  your eyes to relax.
• 8:39:53
  Speaker 17: You're just saying the same word.
• 8:39:55
  Speaker 1: Relax, and find it right tone for you. You know,
• 8:40:03
  I might say relax, but you you might say relax
• 8:40:11
  or relax. You know, you might say it differently to yourself,
• 8:40:18
  and that's important for you to gauge what feels right
• 8:40:25
  for you. To just tell your eyes to relax whilst
• 8:40:31
  focusing on your eyes, your eyelids, the muscles around your eyes,
• 8:40:36
  your eyebrows, and just tell your eyes directly relax now. Now,
• 8:41:13
  I just did that myself, and sometimes you may feel
• 8:41:23
  that you need a bit more time or the different
• 8:41:28
  parts to relax, you know, because I start talking again
• 8:41:32
  and maybe that part hasn't relaxed fully. But what will
• 8:41:37
  happen is that we'll just continue to relax even though
• 8:41:40
  I'm talking. And that's happening with my eyes. Something else
• 8:41:47
  I noticed is when I started focusing on my eyes,
• 8:41:52
  that actually almost became they got worse before.
• 8:41:55
  Speaker 17: They got better in a way sort of.
• 8:41:58
  Speaker 1: I felt a degree of tension growing in my eyes
• 8:42:02
  and then disappearing. So I think what that was really
• 8:42:07
  was just me becoming more aware of the tension that
• 8:42:13
  was already there, but I I wasn't focused on it before,
• 8:42:19
  so I wasn't really acknowledging it or really conscious to
• 8:42:27
  those feelings. Yeah, my eyes is still continuing to relax,
• 8:42:41
  as well as my hands. Actually, my hands have got
• 8:42:47
  a certain kind of energy, like not buzzing, but I
• 8:42:53
  can kind of funeral a degree of energy in my hands.
• 8:43:01
  Maybe that's where the tension is being released. Maybe that's
• 8:43:06
  causing that. The next part, I think we should focus
• 8:43:16
  on the back of the neck.
• 8:43:18
  Speaker 5: That's a part which quite.
• 8:43:19
  Speaker 17: Often, well for me, holds tension. I don't know about
• 8:43:24
  for yourself.
• 8:43:25
  Speaker 1: I think it's quite a standard place where tension is
• 8:43:30
  sometimes held.
• 8:43:32
  Speaker 17: So and I'm doing.
• 8:43:35
  Speaker 1: Exactly what you're doing as you do it as well,
• 8:43:38
  so I'm telling my body parts to relax as well.
• 8:43:43
  So if you tell your neck at the back of
• 8:43:45
  your neck, focus on the back of your neck and
• 8:43:47
  just say relax in your own words, in your own tone,
• 8:43:55
  in your own voice. You can say out loud, or
• 8:43:58
  you can just say to yourself mhm internally. But you're
• 8:44:03
  focusing it, and you're saying it literally to the back
• 8:44:07
  of your neck, as if the back and your neck
• 8:44:10
  you can actually.
• 8:44:11
  Speaker 18: Hear what you're saying. So do that now, Just say it,
• 8:44:18
  relax to the back of your neck, and I'll do
• 8:44:21
  the same.
• 8:45:01
  Speaker 7: Now.
• 8:45:01
  Speaker 1: What I noticed, and you may have had similar thing
• 8:45:06
  is even though I was focusing on the back of
• 8:45:09
  my neck, other parts started to I don't know, showed
• 8:45:20
  themselves to me, or maybe because they want to be
• 8:45:24
  relaxed as well. But I started noticing the feelings in
• 8:45:28
  my shoulders at tension in my shoulders and in my
• 8:45:31
  upper back, whether that was because my back of my
• 8:45:38
  neck was saying, well, I'm pretty much okay. It's the
• 8:45:44
  other parts that need attention, but my lobe, my back
• 8:45:53
  of my neck is still relaxing. But I just became
• 8:45:57
  more aware of other parts that needed attention. Now, this
• 8:46:04
  might happen, and it's not. It doesn't mean that it's
• 8:46:09
  going wrong. It just means you're being notified of more
• 8:46:14
  places that also.
• 8:46:17
  Speaker 5: Want to feel relaxed.
• 8:46:21
  Speaker 1: So I'm going to focus on my upper back so
• 8:46:26
  you can do the same even if you don't have
• 8:46:30
  any feelings of tension that robvious in your upper back.
• 8:46:37
  You just focus on your back and the whole area
• 8:46:42
  from the shoulder blades down to the middle of your
• 8:46:47
  back and the spine. And with me, it's more the
• 8:46:51
  shoulder blades. Yeah, that's the parts that really sort of
• 8:47:02
  giving me that, not that it needs relax in the sounds.
• 8:47:09
  Speaker 5: Going to ask that part to relax, and you can
• 8:47:12
  do the same.
• 8:47:12
  Speaker 1: Now relapse out the back.
• 8:47:37
  Speaker 17: There's something strange happened there, and this often happens.
• 8:47:42
  Speaker 5: And I'm doing this for.
• 8:47:46
  Speaker 1: Over sixteen years or something, and often I'm one surprised
• 8:47:53
  that amazed really that there can be a feeling. So
• 8:48:00
  when I was focusing on the back of my neck,
• 8:48:03
  my upper back was starting to feel quite stressed and
• 8:48:08
  in need of attention. As soon as I started talking
• 8:48:14
  to you about my upper back and talking about, you know,
• 8:48:19
  getting ready to ask the upper back to relax, why
• 8:48:24
  the back already started to relax. It's almost as if
• 8:48:30
  it doesn't need to hear the words, just needs attention,
• 8:48:41
  just needs to be noticed. And that is something that
• 8:48:52
  often happens in this type of situation is when you
• 8:48:59
  stick aren't to relax, a couple of parts of your body,
• 8:49:06
  as we've done with our hands, eyes and eyelids, and
• 8:49:13
  now back of the neck, top of the bag, up
• 8:49:21
  the back, the rest of the body seems to just
• 8:49:26
  take notice and decide in its own way to start relaxing.
• 8:49:38
  Other parts of your body start to just become looser.
• 8:49:48
  I suppose it's kind of like a bit of an avalanche,
• 8:49:51
  you know, the little balls starts rolling and before you
• 8:49:56
  know the whole of your body is completely relaxed.
• 8:49:59
  Speaker 5: They can't.
• 8:50:09
  Speaker 1: And if you focus on your face, you focus on
• 8:50:16
  your eyes, the eyelids, your eyebrows, and the muscles around
• 8:50:25
  your eyes. Maybe you start to notice that your forehead
• 8:50:35
  is more relaxed than it was. Maybe your face is
• 8:50:40
  more relaxed. I would say my entire face is a
• 8:50:46
  lot more relaxed than it was. Focus now on your
• 8:51:02
  shoulders again, just like before. Just tell your shoulders. I mean,
• 8:51:10
  you can't do them in the digity. You can do
• 8:51:12
  the right shoulder and your shoulder. I just can't do
• 8:51:16
  both at the same time. Just tell your shoulders as
• 8:51:21
  you focus on them in your mind, focus on how
• 8:51:26
  you feel. Maybe you can see them in your mind's eye.
• 8:51:35
  Just tell your shoulders to relax.
• 8:52:18
  Speaker 17: As nice as they relax.
• 8:52:30
  Speaker 1: But I do you notice, I mean, especially with my bank,
• 8:52:38
  is the connection between the different parts the bank, the shoulders,
• 8:52:44
  the neck being all connected and being such a large
• 8:52:54
  part of your body. It's almost hard to set parade
• 8:53:00
  them for each other. And my luwer back has starting
• 8:53:08
  to relax on the saone. Maybe I'm going too slow
• 8:53:19
  and that could be an issue because we all go
• 8:53:23
  at different speeds. And the idea at the beginning of
• 8:53:29
  this recording was for you to be able to just
• 8:53:32
  say to yourself relax without focusing on any particular part
• 8:53:49
  of your body. Because when you know that turning your
• 8:53:55
  hands to relax and your hands relax, you tell your
• 8:54:07
  eyelids and your eyes, the muscles around your eyes and
• 8:54:15
  your eyebrows to relax, that they relax.
• 8:54:28
  Speaker 17: You tell the back of your neck.
• 8:54:34
  Speaker 1: To relax, and it relaxes.
• 8:54:48
  Speaker 17: You tell your upper back.
• 8:54:56
  Speaker 1: To relax, and the relaxes. He tell your shoulders to relax.
• 8:55:30
  Speaker 17: And they relax.
• 8:55:55
  Speaker 1: And you tell your hands to relax, they relaxed.
• 8:55:59
  Speaker 16: And you can tell you need.
• 8:56:02
  Speaker 1: To relax. And you told your eyelids, the muscles around
• 8:56:13
  your eyes, your eyebrows to relax. They relaxed and continue.
• 8:56:26
  Speaker 5: To relax. And you told the back of your neck,
• 8:56:36
  got this on the back of your neck.
• 8:56:41
  Speaker 1: And told it to relax. The relaxed and continued.
• 8:56:53
  Speaker 17: To relax. And you told your alfa back.
• 8:57:07
  Speaker 1: To relax, be relaxed and continued.
• 8:57:14
  Speaker 17: To relax.
• 8:57:23
  Speaker 1: That's with your shoulders. You told your shoulders to relax.
• 8:57:29
  Speaker 13: In your.
• 8:57:33
  Speaker 17: Shoulders relaxed and continued.
• 8:57:41
  Speaker 1: To relax. And it's not just that, it's that the
• 8:57:55
  rest of your body is also been listening, and no
• 8:58:02
  relaxation has been spreading so from your eyes, the relaxation
• 8:58:09
  spread to your forehead, around your face, into your skin,
• 8:58:17
  into your jaw, into the front and sides of your neck,
• 8:58:31
  all the way down your chest and stomach. Your relaxed
• 8:58:41
  hands and shoulders.
• 8:58:45
  Speaker 18: Meet up through your arms relaxing and farms your upper.
• 8:58:54
  Speaker 1: Arms, elbows or wrists, letting go the lower bay, the
• 8:59:13
  hips fat explain and just start to relax.
• 8:59:19
  Speaker 18: So continue even.
• 8:59:23
  Speaker 1: Comfort spreading through your legs all the way down to
• 8:59:34
  your ankles, the tops of your feet, the side of
• 8:59:43
  your feet, and the bottoms.
• 8:59:47
  Speaker 18: Of your feet. Real lexes.
• 8:59:56
  Speaker 1: Into your toes. Each term relaxing.
• 9:00:06
  Speaker 17: Because police.
• 9:00:23
  Speaker 1: And if your body relaxes more, your mind becomes slower,
• 9:00:40
  more peaceful, to the point where.
• 9:00:52
  Speaker 18: If you choose to fall asleep, you can't.
• 9:01:03
  Speaker 1: Easily do that.
• 9:01:10
  Speaker 18: Easy to do way because there's nothing you're in your mind.
• 9:01:24
  Speaker 1: To praise speaceful your body to tease rides with that
• 9:02:06
  connection between your body relaxing. The word do you say
• 9:02:14
  to yourself.
• 9:02:17
  Speaker 17: Relates means that you don't need to.
• 9:02:27
  Speaker 1: Focus on just one part. You can just focus on
• 9:02:34
  your entire body saying the powerful word relates and the
• 9:03:00
  s those are minia sensations of comfort, spreading throughout your body,
• 9:03:20
  lusing and calming.
• 9:03:24
  Speaker 16: And he.
• 9:03:29
  Speaker 17: Every power to your body, eating more relaxed.
• 9:03:56
  Speaker 5: And all you need to do from now on is
• 9:03:59
  just telling yourself.
• 9:04:06
  Speaker 1: Right, figing completely.
• 9:04:21
  Speaker 5: Now, starting now with.
• 9:04:41
  Speaker 1: Number twenty nineteen eighteen.
• 9:05:05
  Speaker 19: Seven sixteen fift foot.
• 9:07:11
  Speaker 20: Well, yes, assa.
• 9:11:34
  Speaker 8: U attatatat.
• 9:15:41
  Speaker 17: What one.
• 9:18:36
  Speaker 11: Seven?
• 9:18:45
  Speaker 1: Captain down from ten to one ten nine, eight seven,
• 9:18:58
  six five four three two.
• 9:19:13
  Speaker 12: One.
• 9:19:20
  Speaker 1: And maybe that was a bit too quick in order
• 9:19:23
  to relax.
• 9:19:25
  Speaker 18: Maybe it's a.
• 9:19:25
  Speaker 1: Too fast for you to notice the calming of your body,
• 9:19:35
  maybe even a little bit of pressure there. Like you're
• 9:19:40
  counting down from ten to one. What do you expect
• 9:19:43
  me to do? Man, expect me to stick go with
• 9:19:46
  floppy just because you're counting down. You try it again,
• 9:19:57
  but this time I'll go this slower. It's time and
• 9:20:03
  you focus on the whole of your body before we
• 9:20:08
  focus on your legs. Just notice how your body does.
• 9:20:17
  Speaker 17: Start to feel more relaxed.
• 9:20:27
  Speaker 1: With every number that I count down ten nine at eight, seven, six,
• 9:21:10
  five four three one, And just notice how.
• 9:22:19
  Speaker 17: How you feel generally, how your body feels.
• 9:22:28
  Speaker 1: It's not necessarily even about yeah, counting down from ten
• 9:22:36
  to one, it's that space that you have, that space
• 9:22:47
  between being active or mentally just sitting or lying down,
• 9:23:09
  just being there, not doing anything, not saying anything, or
• 9:23:14
  deeding to think about anything. So it opens up a space,
• 9:23:21
  you know, a bit of a space.
• 9:23:24
  Speaker 17: The gap. And the more I cam down for the
• 9:23:34
  tent of monk, the.
• 9:23:35
  Speaker 1: Bigger that gap becomes. So there's that gap of calmness,
• 9:23:45
  of comfort and relaxation. It's a nice feeling, and it
• 9:24:00
  moves those stresses or discomforts physically or emotionally, moves them away.
• 9:24:19
  Allows you.
• 9:24:22
  Speaker 16: To just.
• 9:24:26
  Speaker 1: Slow down. Someone to count again from ten down to one,
• 9:24:33
  and notice that gap widening, the gap, and this is
• 9:24:43
  it widens. It's almost like the stress and a tension
• 9:24:48
  falls into the gap. It gives you that distance and space.
• 9:25:10
  Now ten nine, eight, seven, six four three. What and
• 9:27:16
  how did you work? What do you feel.
• 9:27:22
  Speaker 16: Now?
• 9:27:35
  Speaker 1: Can you notice that? Do you feel in calm? Do
• 9:27:47
  you feel more relaxed? As we now focus on your legs,
• 9:28:17
  just your legs. You're just gonna start with focusing one
• 9:28:38
  of your thighs. Of course, it's not the most exciting.
• 9:28:57
  Speaker 18: Thing to be done. Ye, I'm sure like most of
• 9:29:04
  your body is not not coming on a way now.
• 9:29:16
  Speaker 1: Just focusing on the hole of your thighs, the tops
• 9:29:22
  of your thighs, the sides of your thighs, the bottoms
• 9:29:28
  of your thighs, the outer thighs and inner thighs. Basically
• 9:29:36
  the hole of your thigh that leads.
• 9:29:39
  Speaker 18: Into your head.
• 9:29:43
  Speaker 1: And it goes down to your.
• 9:29:48
  Speaker 18: Knee joint.
• 9:29:54
  Speaker 1: Now, this is a big area. It's very heavy area.
• 9:30:02
  Face wrong, probably the strongest muscles in your body and
• 9:30:09
  in your thighs. But I don't think we.
• 9:30:22
  Speaker 17: Perhaps would give enough.
• 9:30:25
  Speaker 1: Attention to advives, perhaps retain knowledge how important our thighs
• 9:30:41
  are to ollives, how much they actually do to us
• 9:31:05
  work for our lives may seem.
• 9:31:15
  Speaker 5: Is that really weird?
• 9:31:19
  Speaker 1: I think that all of our body parts, especially advice,
• 9:31:26
  needs some TLC. I do love shame, the acknowledgement, thank
• 9:31:44
  you gratitude for what advice do to us.
• 9:31:59
  Speaker 18: I know this may sound and it's strange, and maybe
• 9:32:05
  you think, why am I?
• 9:32:07
  Speaker 1: Surely how I should be able in the garden hugging
• 9:32:10
  a tree or something. Oh it's hard to set a
• 9:32:18
  microphone up on a tree. That's why I'm doing this indoors.
• 9:32:22
  Otherwise I would be.
• 9:32:22
  Speaker 18: Outside of hugging a tree and I can't see the
• 9:32:26
  television from the tree. You move down to your knees.
• 9:32:37
  Speaker 1: Gain such an important part, and I think we don't
• 9:32:45
  necessarily I want to speak to myself here.
• 9:32:51
  Speaker 17: I don't necessarily appreciate.
• 9:32:54
  Speaker 18: All that one needs deep for me until a problem
• 9:33:00
  with my need occasionally.
• 9:33:03
  Speaker 13: Either.
• 9:33:05
  Speaker 1: Maybe I bash it or it's aching for some reason.
• 9:33:10
  It's then that I realize how much it does. The
• 9:33:17
  benefit of being able to use my legs without in
• 9:33:25
  kind of physical discomfort.
• 9:33:28
  Speaker 18: Is a beautiful thing.
• 9:33:31
  Speaker 1: That's possibly not appreciated until it's temporarily removed. You know
• 9:33:39
  that's comfort. Don't you focus on these regardless of how
• 9:33:49
  your needs to feel. You can have that sense of
• 9:33:56
  gratitude and love to your needs all that they be here,
• 9:34:11
  and you can still have that attention on your thighs.
• 9:34:15
  May you notice how your fires feel.
• 9:34:20
  Speaker 18: Maybe notice that they are.
• 9:34:25
  Speaker 1: Relaxing more.
• 9:34:30
  Speaker 18: Deeply as you focus now on the bottoms of your
• 9:34:42
  lex machines and your cart bottoms, or the bones between
• 9:34:48
  your ns, your fate incorporate and course your ankles.
• 9:34:57
  Speaker 5: So important.
• 9:35:04
  Speaker 1: Can anyone's head, even like the slightest sprain of an
• 9:35:09
  ankle who knows how.
• 9:35:13
  Speaker 5: How much we take our en course.
• 9:35:16
  Speaker 1: Are granted, and it's kind of strange in a way
• 9:35:24
  when you think that. You know, logically, our wrists.
• 9:35:30
  Speaker 18: Are a lot of female than the rest of our arms,
• 9:35:34
  which is okay, it doesn't I can't see any problem
• 9:35:37
  with that, you know, just picking stuff up incourse so
• 9:35:45
  much thinner than the rest of our legs.
• 9:35:55
  Speaker 1: And from a physics perspective, who logical even doesn't.
• 9:35:59
  Speaker 18: Even sense for all this weight.
• 9:36:04
  Speaker 1: Will ultimately be resting on your ankles.
• 9:36:11
  Speaker 18: Then leading to your feet.
• 9:36:16
  Speaker 5: And thin area.
• 9:36:19
  Speaker 16: Thin by.
• 9:36:24
  Speaker 1: Yeah, it does so much great work. Supports us, supports
• 9:36:30
  our body for a lifetime, helps us to balance, helps
• 9:36:42
  you to get around and be mobiles musters. Of course,
• 9:37:01
  when man was younger, I couldn't see the point in
• 9:37:03
  calf muscles.
• 9:37:05
  Speaker 18: I didn't seem to do anything. It's okay, if I
• 9:37:09
  walked around on tiptoes, then what cloth muscles.
• 9:37:13
  Speaker 13: Get some work?
• 9:37:15
  Speaker 5: But of course that's not true.
• 9:37:16
  Speaker 18: The calf muscles are being used whenever we use our legs,
• 9:37:26
  and your shoes.
• 9:37:30
  Speaker 1: There to protect.
• 9:37:33
  Speaker 5: Your little legs.
• 9:37:39
  Speaker 1: Shaped in a way.
• 9:37:41
  Speaker 18: The most as a protector of a bone needing of
• 9:37:53
  course to your ankles.
• 9:37:58
  Speaker 13: In the feat.
• 9:38:03
  Speaker 1: I'm not going to focus on your feet.
• 9:38:05
  Speaker 18: I'm just going to focus on the legs.
• 9:38:09
  Speaker 1: I realize.
• 9:38:12
  Speaker 18: Now that I've mentioned your feet brookly sitting on them anyway,
• 9:38:17
  So maybe I.
• 9:38:17
  Speaker 5: Should focus on your feet an.
• 9:38:23
  Speaker 1: You can have them in your awareness.
• 9:38:27
  Speaker 5: The same as you have your thighs in your awareness.
• 9:38:32
  Speaker 1: Even though we haven't.
• 9:38:33
  Speaker 18: Been focusing on your figs for a few minutes and
• 9:38:38
  we're focusing on your ankles. Still that sensational.
• 9:38:53
  Speaker 5: King in your thighs, what's that movements of energy? Because
• 9:39:08
  it dies hold.
• 9:39:11
  Speaker 18: Lots of different sensations, of course, different muscles bakes and
• 9:39:17
  long muscles than we have in our eyes. With the
• 9:39:29
  skin on the outside of the eyes, as in the
• 9:39:35
  outside of ve about body would be very sensitive sensitive
• 9:39:46
  and the touch sensitive to temper an inside the pie,
• 9:40:01
  the bones, there's the muscle and the blood vessels, the
• 9:40:06
  arts to all this stuff inside of thines. I guess
• 9:40:17
  sometimes it would be nice if you can actually.
• 9:40:19
  Speaker 5: Put your fingers inside your eyes and message to the
• 9:40:27
  message on the outside, of.
• 9:40:29
  Speaker 13: Course, but be ale to get deep into the.
• 9:40:32
  Speaker 5: Muscles, to be able to just mess out inside of eyes,
• 9:40:38
  message in the bones and the leg all the veinstly
• 9:40:52
  even and move down h.
• 9:41:01
  Speaker 1: Message and inside your means. It's a message on.
• 9:41:05
  Speaker 16: Those bands which tis spreading like.
• 9:41:16
  Speaker 5: M of course is the fact of the inside preece.
• 9:41:28
  Speaker 13: In this sense.
• 9:41:32
  Speaker 16: Today it's like nice and striking.
• 9:41:39
  Speaker 13: That might be because it's a day it's.
• 9:41:42
  Speaker 16: Not touched.
• 9:41:46
  Speaker 13: Its most.
• 9:41:47
  Speaker 8: I could be looking.
• 9:41:49
  Speaker 13: Like place. It's almost, but the part.
• 9:41:58
  Speaker 16: Has a sense of too so different.
• 9:42:09
  Speaker 5: Course is protected on licks thin the two dood.
• 9:42:22
  Speaker 8: Things about class.
• 9:42:31
  Speaker 13: Too late. So that's why I don't tips tips going
• 9:42:38
  against side. That's like you, that's all what tea sure.
• 9:42:47
  Speaker 16: You can also do.
• 9:42:53
  Speaker 13: You think keep the costs must stop? That's so do.
• 9:43:21
  Speaker 16: Sing music.
• 9:43:34
  Speaker 13: The same shoots.
• 9:43:41
  Speaker 5: Speak sep, don't stop, y
• 9:45:00
  Speaker 8: Passass