[00:00:00] Hello and welcome to JasonNewland.com My name is Jason Newland Please only listen when you can safely close your eyes Hello Hello, how are you? It's quite warm in here today I had to close the window just to block out the sound from the garden
[00:00:33] because even though it's raining there's still sound in the garden people are still out there so I've got one neighbor just continuously well not continuously but every now and then I'm ehhhhhh ehhhhhh I don't know why they're yelling that out ehhhhhh ehhhhhh so this is Let Me Bore Your Pain Away and just to let you know I do have a YouTube channel at Jay
[00:01:06] Jason Newland Facebook group called Jason Newland's Boring Group Let's have a look Yeah, Jason Newland's Boring Group I'm just having a look at this I got a message from Hillary A message, well it's a post A massive thank you for the Trivia Tuesday Menopause Had to listen 5 times and still not sure I got to hear it Yeah, I kept falling asleep Also, the Frozen Shoulder episode was great but again I was asleep 10 minutes in
[00:01:37] You rock at the video You rock at the video Thank you Thank you Thank you My eyesight's getting bad I really thought that was a different word then I need to get my eyes done Not done, tested I'm never going to get my eyes done I don't know I remember when Nan got her eyes lasered And she was She must have been in her 80s then
[00:02:09] And she said She couldn't believe how old she looked After her eyes healed up She couldn't believe how old she looked And I said you just should have asked me I told you We laughed So See I just opened a window Um Oh sorry There's a bit of sound outside It doesn't matter This isn't a sleep recording anyway Although
[00:02:40] when I do the deeps And I do the deeps And the let me boil to sleep recordings I do Also have background sounds I just kind of figure I mean it took me quite a while To kind of get my head around this But I figured that It's not Necessarily very useful To get in that frame of mind Where you need complete silence Because that's how I used to be And I got to the point where I could I had to wear earplugs
[00:03:19] Just the slightest sound Just the slightest sound Just the slightest sound Just the slightest sound used to bug me And then I burst my eardrum With the earplugs I just basically pushed them in too far Pulled them out I pulled one of them out And um My eardrum Or my eardrum Yeah eardrum Was bust Had to go to the doctors And I was I had um I can never think of the word That dizzy thing So
[00:03:48] Yeah I had that for a while Because of the balance issue With my ear So after that I had to stop wearing earplugs So I kind of had no choice But to just Get used to the sounds Around me And the weird thing about it I'll tell you Even the place I used to live in The YMCA 2001 to 2004
[00:04:18] And the beginning of 2004 And the beginning of 2004 It was a Like a studio apartment And I was always wearing earplugs You know Through A lot of that time And the It's kind of weird Because I took a lady home with me You know Someone that I'd met And she wanted to come home with me So I did Um Because Well I did And I had a
[00:04:54] A very confused Expression on my face Because I was like Why do you want to Come home with me But we'd obviously Had a good night And stuff Whatever So She came home to my Flat Or my studio apartment And I had to get her To just Stand outside While I tried to clear away All the stuff On the floor Because I didn't know This was going to happen I just really didn't expect it I thought it would be In one of the side I thought it might be In the alleyway
[00:05:27] Or in a shop In a shop In a shop doorway Nothing weird like that But just I genuinely didn't Just didn't think That far ahead And then we You know We spent a little bit Of time together Intimately Yeah As adults Sometimes do Apparently And So it's time to go to sleep
[00:05:54] She had to go to She had to go to She had to go to She had to get up early In the morning Because she She was a nurse I didn't have to get up So early But I did have an appointment To go to About 11 o'clock So I'm laying there And I'm thinking This is long before I Burst my eardrum This is A few years A few years A few years Before that And I realised I had to find a way To put my earplugs in So that She didn't see
[00:06:28] See it Because I'd suddenly Became a little bit Embarrassed About wearing earplugs At night And whenever I got them in There'd be a tap On my shoulder Like Are you asleep Can you not hear me So I had to kind of Leave one out In the end I just gave up And I just chucked them On the floor With all the other rubbish And Pots and pans And dishes And that's the first time I realised That it was
[00:07:04] It was noisy Downstairs At night Because I'd never Slept in that Particular Place The studio apartment Flat thing Never slept there Without earplugs Oh no So I had to move Out of there Because it's sort of just I think it was new neighbours Maybe I don't know But Over time I realised That it doesn't matter I'm not saying that You know I can sleep through A Drilling
[00:07:47] Or Or You know Like a marching band In the garden Or marching through My bedroom That might be A little bit disruptive Or if the tree outside Started singing to me That'd be just Disruptive On different levels I guess But there's something Quite nice about Just lying in bed And listening to the sounds Being aware of now And I know that this isn't An insomnia recording Or a sleep recording
[00:08:28] But it is It is You know Relaxation Is part of this And I find I find That It always makes Weird noises Sometimes I'm actually Probably ready For some food But It's weird I don't actually feel Particularly hungry But my My tummy Is kind of Maybe I've just got A greedy tummy Because I don't actually Feel like I need to eat Right now But my stomach
[00:09:07] I'm just kind of Doing a little bit Of a gurgle Is kind of Doing a little bit Of a gurgle Like It's kind of Doing a little bit Of a gurgle Like It's a bit strange So What this recording is Is I just Waffle on Sometimes I will talk about Different pain relief techniques This is for people Chronic pain And Only listen When you have Permission from your doctor Because You know You need to know The cause Of that physical discomfort Before you
[00:09:42] Or you do anything To relinquish it To relinquish it To reduce it To send it away To feel better Sometimes I will just talk about Random stuff That's got nothing to do With physical discomfort Or ways to Reduce that And increase comfort And relaxation And sometimes I will be Very focused Very focused
[00:10:18] On Maybe a particular Type of Chronic pain relief Or maybe a particular Type of Chronic pain relief A technique That I've That I'm interested in Or something that Perhaps I've just discovered Or rediscovered You know A kind of A technique That I've Used many many years ago And haven't really Revisited it before And it's also Quite nice to mix and match As well But you know Sometimes
[00:10:57] Sometimes Just having The intention The intention In your mind To have more Relief In that part Of your body As well As well As well As well As well As well As well As well As well But it's something about You know When The rest of your body Relaxes So Let's say Your shoulders Feel looser That can have A role on effect To your arms You know Your Upper arms
[00:11:29] your elbows your forearms your wrists and it's not just because they're all connected because all that does have an effect but ultimately every part of your body is connected your hands and your fingers your fingers are connected to your toes that's a song isn't it
[00:12:00] and every part is connected to every other part so when for example let's say you used to focus on your right hand and that's all you're doing you're just focusing on your right hand so I'm going to do it myself I want to put my right hand on my knee I'll move it to my right knee that's more comfortable
[00:12:33] and it's palm down and all I'm going to do is just focus on my hand by the way Vinnie's chewing on a bone in the background just in case you're wondering what all that clicking sound is I'm putting some dinner out well breakfast because it's 10.51 in the morning but he's he keeps going up to it and he's like oh no
[00:13:03] no thanks and it's the really good stuff I mean I wouldn't eat it but you know I say good stuff as in it's I don't know well it was just more expensive I you know I like to not give in the same thing every day yeah so now although I'm focusing on my right hand
[00:13:32] I can when I first started focusing on my right hand I was also noticing my right knee which I am again now a little bit because I'm mentioning it which just shows the power of our minds and the power of words you know if I mention your left shoulder that's what you think about it's not there's no it's almost like it's a natural thing
[00:14:02] you know focus on your back of your neck even if I say don't focus on your left knee your left leg even if I say don't focus on it you're going to focus on it because it's been mentioned which just shows you how powerful words are how much influence
[00:14:32] just a simple sentence like that can have on your physical feelings I find that quite fascinating really I always have done and it's it's nothing new to me I'm not I'm not come up with something creatively genius by saying this it's just the way things are it doesn't mean I'm not
[00:15:02] creative genius but you know one day I might find someone that believes that you never know it's possible so you've got your right hand now you can use the other hand if you want it doesn't matter it's not that important to focus on one particular hand in fact if you don't want to focus on your hand you can focus on your on your foot
[00:15:32] it's just really about focusing on one part of your body that's really the main thing but I'm going to focus on my right hand and the more I focus on it even though I'm not giving it all my attention because clearly I'm talking to you I can also hear the birds in the trees in the you know outside
[00:16:02] no trees inside I can hear Vinny doing his thing I can hear what sounds like the distant traffic or maybe a train or even a plane it's so so distant can't really make it out because you know
[00:16:32] with motorways there's that gentle hum like continuous there's a really really busy motorway it's not close it's not far away but it's you know it's a fair enough distance so I don't I don't hear the traffic much other than maybe on a really clear quiet night sometimes
[00:16:59] it's a very quiet day today it's been raining outside which means there's less people about it's just there's a almost a sense of peacefulness which I quite like our cleanliness like
[00:17:28] we haven't had any rain really for quite a while we had a little bit yesterday to be fair but just a little bit but this seems to have just washed away stuff made the air seem a little bit cleaner a little bit fresher there's the smell of the grass you know when the rain is on the grass and on the trees it's a different kind of smell isn't it
[00:18:00] the air feels a bit more fresh so I'm still noticing that stuff and if I'm on this while I was focusing on that I probably gave more attention to that than I did my hand but my hands were really relaxed and as I focus on it I'm noticing that the fingers or my fingers rather
[00:18:28] on my right hand are they're kind of relaxing on their own separately almost moving a little bit not you know not in a kind of a dancey way but just I don't know how to explain it really maybe stretching a bit
[00:19:01] relaxing letting go hmm now the thing is when you focus on just one part of your body it has an effect on the rest of your body has an effect on your mind because when you consider that maybe
[00:19:27] your mind and whatever's going on inside your mind and whatever speed the thoughts are when you relax your hand or any particular part of your body it can slow down thoughts in your mind
[00:19:59] maybe it's just because you're not giving attention to your mind you're giving your attention to your hand relaxing the rest of my body is feeling relaxed but the most most relaxed part
[00:20:28] is my right hand now I've noticed that my lower back where I have arthritis there's zero feeling there there was now there's nothing going on it just feels exactly the same as the rest of my body I've got no idea why that is
[00:20:55] because ironically sitting in this chair is can be quite uncomfortable for me on my lower back and they're nothing there's nothing this is this is one of the most ridiculous things as well that I've noticed with myself and also with people that I've seen
[00:21:25] in the past helping them to relieve you know their physical discomfort is once it does actually reduce it reduces sometimes just disappearing the natural thing is to start looking for it now I'm as guilty as anyone else for doing this like where is it where's it gone and it's it's kind of a weird thing isn't it because if you
[00:21:55] you don't flush the toilet when you've done a poo and think I want to find out where that went to you know start looking through the drains going through the drainage system through the sewers I want to find my poo no you wouldn't do that so that's a weird visual isn't it with your little hat with a with a light on it sifting through the sewers how would you know how would you know it's your one
[00:22:25] I mean they don't have our names on them do they I suppose unless you put a little flag in it but then even if you did put a flag in it it would like just it still might fall off you know I'm trying to move back to the hand now it's strange just a
[00:22:54] feeling of relaxation I mean when you think about it lives using the different parts of our body our hands our feet our eyes our jaw every part of the body really is being just being used from day one
[00:23:23] I mean imagine if she was working all the time for in my case quite a few years I don't want to say my age anymore I'm getting to that point where no guess how old do you think I am and I hope they say something younger they say something older that's when I just walk away
[00:23:53] that's what I do someone says how old are you then I figured out about my age and they said guess I sometimes they don't I actually messed up I can't be careful my mouth got me in trouble a few times there was this was
[00:24:25] it oh yeah I had this dinner party thing all around the table eating and the host was just going to get the food so we were all sitting around I everyone on the table really she said oh I've got a special there's a secret I'm going to announce later
[00:24:55] to my boyfriend our boyfriend was in the kitchen bringing the food in and I just blurted out you're pregnant and she said yeah and I kind of ruined it I didn't ruin the pregnancy I'm sure she
[00:25:25] probably about 13 14 years old now that's great the babies the babies probably now leaving school to get their first job or to go to university that or college that's just wild it's so yeah the hand I'm looking at it so I've not got I did have my eyes closed a little bit while I'm talking to you
[00:25:57] but I've opened my eyes just I was the same as it ever does but it does look relaxed I think sometimes also when it comes to discomfort the physical parts of the body I'm using that word instead of the P-A-I-N
[00:26:27] and it's weird that sometimes a part of the body can almost feel like it's outside of the body and I think that's the problem where it comes to the discomfort it feels like it's too inside the body maybe it can do with being a bit dislodged having a little bit of distance from it maybe moving it outside
[00:26:58] and observing it like you would something that was detached separated you may be thinking we know what the word detached means why did you have to say separated don't need both those words it's fine sometimes I use two words that mean the same thing or similar words why do you have to do it twice
[00:27:28] exactly that's what I
[00:27:58] do right hand my personal thing is and so what I'm going to do I'm going to increase the sensation in my lower back so it's more I can feel it a bit more so what I'm going to do you can do this as well if
[00:28:38] then what I'm going to do is I'm going to make a fist with my hand and then I'm just going to hold it for a couple of seconds and count from five down to one and then let it just drop hold it above my knee put it into a fist and then five four
[00:29:08] three two one and then just drop it back on my knee open palm so by putting it into a fist I'm focusing on that part of my body that I want to relax counting five four three two one relax open my palm drop to my knee just notice how that feels in that
[00:29:37] part of your body that you are connected to so I'm going to do it now maybe you want to do it with me if you want it's up to you so I'm relax relax
[00:30:08] this time I'm going to do it a little bit higher up because I think it's got caught on my knee so I'm going to do a bit higher up so I can open like that right so I'm going to lift it up make my hand into a fist focus on my lower back five four three two one
[00:30:49] two one I tell you what's weird is when the part of your body that used to be problematic before you started listening to me starts to feel nice now that's a strange experience I had that with my lower back a few
[00:31:19] years back I was just walking I just said the word walking I shouldn't say that when Vinny's around I was in the field and my back actually felt pleasurable like really pleasurable it was weird I noticed one thing that seems to happen is the sensation of
[00:31:51] mild itchiness often replaces the feeling that was there before but not the kind of itchiness that you need to scratch just real gentle gentle itchiness I suppose similar to the feeling of healing do you know when you got a cut and you cut it starts to heal and then
[00:32:20] there's a slight bit of itchiness there underneath the very mild so very mild yeah I don't know why that happens either really it's one of those things I've never really understood but I know one thing is for sure it's a heck of a nicer
[00:32:50] feeling than the previous feeling I was having it sometimes feels like I mean this isn't even me imagining it it's like every part of your body can be replaced in your mind
[00:33:21] you know a bit like we're just made of lego like our whole body is made of lego and you can just take out a bit the bits on the outside are just sliding legos so it's a new type of lego and you can just slide out that part of your body
[00:33:51] and replace it then he's eating his dinner by the way in case you're wondering what that slopping sound is it's him my right hand is still relaxed here's something else you can do when you focus on your hand
[00:34:29] as well as him slurping away at his dinner it's really eating eating eating his dinner he's a good boy hasn't had all of it though still a bit on a plate that he's kind of left because that
[00:34:59] food has got vegetables in it and it's really a lot better than the stuff well I think it's better than I don't think humans need vegetables but animals do I stick into that vegetables
[00:35:28] I don't eat anything I can't spell so when you focus imagine being able to take parts out of your body and just replace them with a new part or even you could just take that part out of your body you know just the small section of your body just take that off and you could put
[00:35:58] one replace it with a colder version or warmer version whatever you think would suit you so you could put a warmer version in and notice how that feels when that part of your body now feels warmer then he flapping his ears sends that cool
[00:36:28] breeze relaxing you that's what they call integration integrating your background sounds so I'm just testing it myself that warmness does seem to help I wonder if you do with some cold something that feels like maybe not icy cold maybe icy cold if you want it to be but
[00:36:58] just cool imagine putting that how does that change how it feels while Vinnie drinks some water you've got some proper sound effects on this recording so imagine that body being cool being replaced by a cool part that's
[00:37:35] alright I think I prefer the warmth though to be honest yeah I'm back to the warmth to take the output back in yeah that's nicer just a bit of warmth being radiated wonder why they call them
[00:38:05] radiators because warmth radiates from them heat radiates doesn't it never thought about that before so yeah focusing on my lower back is definitely the warmth is doing it if anything it's actually feels quite nice yeah
[00:38:39] I think that warmth is more useful to me and the sound of Vinnie in the background really it's it's
[00:38:58] I'm just focusing it's nice it feels nice it feels actually I mean the rest of my body notice if the rest of your body's feeling more relaxed after relaxing your hand and listening to my boring voice for the last 45 50 minutes whatever it's
[00:39:28] been and there's not a lot going on inside my brain like in my mind I mean people that know me might argue that maybe that's always the case but you know right now it feels like everything's going fairly slow
[00:39:57] my right hand still relaxed but then so is my left hand so are my feet legs arms shoulders chest stomach and back yeah okay that's nice wasn't really aiming for any particular type of relaxation relaxation but maybe
[00:40:29] my body just got bored listening to my voice after all that is what this is I think all the birds have got together with Vinnie like how can we disturb his recording he's done everything he can and now the birds I mean how many pigeons can they fit on one branch
[00:41:09] so this is just something you can it's a case of like how do you feel now how do you feel different from how you did before the background sounds would always be around this isn't one of those recordings I'm just aware I'm a bit more aware of it today than recently because
[00:41:35] birds seem to be a lot more active and Vinnie seems to be well sometimes he just falls asleep but he's definitely got a lot of energy in him right now so it's a case
[00:42:04] of how do you feel different to how you felt before you started listening to this recording word with her but that's the pigeon he used to he hasn't done it lately but he used to come onto the windowsill and like wave to me
[00:42:35] doesn't do that so much I mean he used to do it more before I got Vinnie I don't know if he's maybe he's just a bit jealous when I got Vinnie because I've had Vinnie for two and two years and what five two years and four months so maybe yeah maybe Herbert is a little bit you know he wanted me all for himself but I keep
[00:43:05] saying I say to all the birds that you know there's plenty of me to go around plenty of love love bless them all so
[00:43:32] and I realise I'm quite conscious that these sessions are very probably very very different from what is normal I say normal but what is but I don't think there's anyone else possibly in the world doing this
[00:44:01] what I do relief of P-A-I-N by boring you like the let me bore your pain away I don't think there's no one else doing anything like this and there's probably a good reason it's probably a very good reason like yeah because it's ridiculous idea but
[00:44:31] some people seem to like it so we're just going I want to continue I mean this is a 23rd recording 23rd version of this and you need to let me know because if it's useful even if it relaxes you because the relaxation in itself reduces the physical discomfort it just naturally does that because stress increases it so reducing
[00:45:01] the stress decreases it so hopefully by listening to me boring you you will feel more relaxed in your body your mind slows down and you have more comfort and maybe maybe some of the few little techniques and ideas that I have may also be useful as well so
[00:45:30] thank you for listening remember to be kind to yourself because you do deserve to be happy and be gentle with yourself you deserve to feel safe lots of love bye not
[00:46:08] just allow you to feel calmer together here not just relaxed at the end of the recording when it's finished and you can enjoy that sense of comfort and peace but
[00:46:41] also nice to have those feelings of relaxation continue for longer after the
[00:47:11] recording is ended so that you can still benefit from listening to my voice in a few hours time by
[00:47:41] listening regularly especially if you find like some people do and myself as well sometimes I'll find one particular recording that really resonates with me and I just listen to it over and over again every morning every year
[00:48:17] this recording from back to about 1999 it wasn't hypnosis but it was a guided visualization so it kind of was hypnosis really I managed to find it again and it still has the same effect and part of it was the
[00:48:49] person's voice just felt so peaceful and I looked forward to listening to her and in the evening before
[00:49:18] even pressing the play button that as soon as I've done that press the play button this was in the days of CD players press the play button in fact it might have even been a tape recorder
[00:49:49] I'd lie down on the bed and then even without necessarily listening to her words because it was as if my body exactly
[00:50:21] what to do the muscles just almost went into automatic relaxation my mind would
[00:50:53] slow down I was listening to this recording days of learning hypnosis and long before I ever made videos or audio recordings myself
[00:51:22] because I didn't start doing that until 2006 being able to just let go
[00:51:52] that trust in the person that I'm listening to and that it's going to be just as relaxing if not more so each time you hear my voice
[00:52:21] you may feel the same you have been listening to me for over a decade maybe not solidly obviously not
[00:52:51] 24 hours a day maybe people come back some people maybe listen every day and something that I do which you may not realize also
[00:53:44] said to you focus on your feet notice your feet relaxing I will be focusing on my feet I
[00:54:35] said focus on your hand maybe notice the difference between each hand notice the temperature of the room may
[00:55:07] start to notice what almost feels like a very light breeze may not be any type of breeze at all where you are right now do you become aware of
[00:56:12] comes to potentially drifting which may be the reason you are listening
[00:56:42] also notice at times I've actually fallen asleep
[00:57:24] listen back to do the editing I hear snoring snoring that's what I sound like when I snore you
[00:58:20] feel easier
[00:59:14] your breathing becomes muscle relaxation this allows you
[00:59:55] necessarily focusing breathe
[01:00:39] so neck so very easily into
[01:01:58] visualize producing all life-giving oxygen
[01:06:31] load down
[01:07:04] because nothing enjoy sensations
[01:07:34] muscles
[01:12:26] front of your body
[01:17:52] messages spreading
[01:19:25] those signals down your spine or
[01:20:55] tips of your toes the
[01:26:10] space in
[01:30:26] the center
[01:30:27] and you
[01:40:36] could start to notice that you are feeling more even though I've not purposely focused your mind upon that sense of physical comfort that is growing within you throughout your body
[01:41:09] starts to slow down almost in recognition of I guess my speech not being particularly fast things just generally
[01:41:41] just by listening to my voice you give yourself an opportunity to take a break as it is give yourself a rest giving yourself permission
[01:42:12] to take some time which in turn releases the tension any stresses that you had in your body
[01:42:43] almost as if the parts of your body just open up at the same time replacing that negativity with positive and fills your body
[01:43:14] to also starts to those feelings of increasing comes
[01:44:03] from just almost
[01:44:33] reset itself to the settings of which allows more of pleasure
[01:44:59] and it
[01:45:41] feels nice it does feel nice that has allowed yourself
[01:45:53] and as
[01:46:25] I focus just by focusing on it
[01:48:28] this isn't a sterile countryside focus on your forehead notice how it becomes so
[01:49:28] heavy
[01:52:36] your spine
[01:53:10] muscles either side of your spine starts to spread
[01:54:41] to be an extra special feeling those
[01:55:15] muscles
[01:56:58] start
[02:12:55] counting down imagine in a way it's like down some steps in each step and
[02:13:42] those steps starting with number 20 try
[02:47:23] again go a bit slower you focus on your legs and
[02:49:43] just notice how you feel generally how your body feels it's not necessarily even about it's that space
[02:50:13] space between physically or mentally to just not saying anything
[02:50:46] so it opens up a space in 10 to 1 so there's that gap of calmness relaxation
[02:51:15] it's a nice feeling stresses or discomfort physically or emotionally moves them
[02:51:57] so I'm going to count and notice that and as it widens it's almost like the stress and attention falls into the gap
[02:53:02] 7
[02:55:03] notice that
[02:56:02] you're just going to start with focusing just
[02:56:44] focusing the whole of your thigh that leads into your hip
[02:57:33] longest muscles in your body
[02:59:37] tree or something
[03:00:12] necessarily appreciate
[03:00:59] possibly not appreciated as you focus on your knees regardless of how your knees feel it's
[03:02:51] kind of strange in a way when you think that logically our wrists are a lot thinner than the rest of our arms which is can't see any problem with that because we're just picking stuff up of course so much thinner
[03:03:14] from a physics perspective or logical even it doesn't really make sense that all this weight resting
[03:03:35] supports us supports our body
[03:03:58] helps us the calf muscles of course
[03:04:29] I was younger I couldn't see the pointing calf muscles didn't seem to do anything
[03:04:34] to protect
[03:04:59] I'm going
[03:05:32] to focus on your feet I'm just going to focus on the legs so maybe I should focus on your feet a little bit the same as you have your thighs
[03:05:58] there's still that sensation of
[03:06:39] different sensations of course there's the muscles big strong muscles sensitive
[03:07:17] to temperature there's the muscle there's the blood vessels the arteries inside sometimes it'd be nice
[03:07:47] if you could actually put your fingers inside your thighs and massage massage inside your thighs massage
[03:08:07] it's very
[03:09:00] sensitive very nice when you stroke it's an area that's not really touched very often it's almost the sensitivity because it's
[03:09:37] protected
[03:09:38] because they
[03:11:18] deserve to be treated the precious bones that they are precious as in all the other precious and you start to
[03:11:48] I have
[03:14:31] relief when I
[03:15:35] said it's true it's deserved not just respect
[03:15:53] because the
[03:16:53] legs are so
[03:16:54] it feels
[03:17:38] stressed I just relax so much
[03:17:53] so I'm
[03:19:29] just going to count and as I count down if you just focus on just the numbers notice those numbers
[03:19:58] not just in your body but also just notice how you feel there's nothing
[03:21:19] as you notice gradual you also begin to notice and be aware of how your mind starting to slow down
[03:21:51] this is just a natural thing a special procedure it's just natural because as your body relaxes your mind also starts to relax the more your body relaxes it's just a continuous circle of relaxation
[03:22:18] and there's that even if there's background sounds either your side or mine it's still going to be
[03:23:10] so no distraction and when you stop thinking about stuff relaxation automatically rises a sense of comfort starts to grow
[03:23:44] without trying to build it up into something this is just a natural process something that's it's almost the sense of relaxing
[03:24:13] not something that you can really force the process of this recording
[03:25:22] with for yourself
[03:26:01] majority of the process of falling asleep part is
[03:26:08] you can
[03:26:38] also if you choose stay
[03:27:32] just observing sensation
[03:27:39] focus on
[03:33:45] those
[03:33:46] just being
[03:46:59] just feels this is how you just
[03:47:15] in some
[03:49:35] ways more importantly Christmas
[03:56:00] or holiday or something going to to
