So welcome to you all, on this Sunday. And, yeah, it's really nice. I know we had a break last week and we're doing it two weekly now just because life is getting too busy and, But today I think we've got, I, I think, I thought long, I always think long and hard about what, what people might need and as you can see on the slide, what I've gone for today is a really long relax.

Now it's one of the, it's a relaxation that I've been using a lot. Over the past sort of 6 weeks because I'm running a course for the NHS at the moment which is helping people with who who are stuck on opioids, who are also experiencing chronic pain. So it's a chronic pain cause in order to help people come off opioids and this is the meditation that we use for pain.

But I've adapted it slightly so that it's and it's a really long meditation, but it includes this bit at the end which is called autotogenic relaxation which people with pain find particularly useful and it's been so popular on this course and it's a webinar course. This course I've been running, but I just thought, oh, do you know what, let's, let's do that today. So I'm hoping that those of you who are online tonight are all really thinking, oh, brilliant, a really good, lovely relax, and this is, I think, a really good, lovely relax.

So I'm going to record it and send the recording to dawn, and again I apologise if the dog barks midway through the recording and one of the tortoises is rampaging around. The boy tortoise is rampaging around the house because he's coming in because it's a bit chilly. So I can't promise that we won't get disturbed by a creature or even my wife.

So, Yeah, so the long relax. So with no more ado because we kind of need the time. That's really enjoy.

A long, relax. So We just start off and for the first Couple of minutes we just ask you to. Begin to take your attention to your breath.

So you might close your eyes if you'd like to. Or keep them open, just maybe half open, just gazing at a spot on the floor, the wall. And If it feels comfortable.

You feel able to. Please just place one hand. Of your abdomen.

And as we're breathing, Just let yourself notice. The sensations. Of the abdomen Gently moving up as you breathe in.

Down as we breathe out. Just allowing You're breathing on this Sunday evening. To become slower.

And quieter. Breathing comfortably. And there's no need To control you, bro.

Just breathing. Perhaps notice the sensations of your breath. As the air Enters in through the nose.

Gently makes its way into your abdomen. All the way down to the bottom of your lungs. And as you inhale through your nose or your mouth.

Just feeling the hand on your abdomen. Moving. As you breathe.

And Noticing that there's no need to take Big breaths. Just let yourself take. Comfortable Relaxed inhalations.

Feeling the sensations of the breath. Just letting your breathing be. Calm.

Taking no effort at all. Just comfortably. Breathing.

Mindfully bringing our attention. To the sensations. Of our right.

As we breathe in. And out. Comfortably and effortlessly.

And we're just gonna move on now. As we just begin to let go of that attention to the breath. To what we call passive muscle relaxation.

And we're going to be using the natural abilities of your mindful mind. And your mindful body. To experience a deep.

Sense of comfort. And relaxation. So we just begin By bringing awareness.

To the top. Of your head. The muscles in the face.

And if we just bring our attention, escort our attention. To the forehead. And the muscles in the forehead.

We just allow them to relax. Those muscles to become smoother. And softer.

And letting the muscles around the eyes. Soften And the eyelids too. Find a place that's just right for them.

To rest comfortably. Now allow these feelings of comfort and relaxation to move into your temple. The area of your temple.

Even the ears, perhaps, can have a feeling of just. Letting go. The nose relaxes.

Even allowing the muscles of the jaw to just release. The teeth to part slightly. Under the gentle pull.

Of gravity. On the face and the jaw. Now just let the relaxation.

Flow into the back of the neck. And the shoulders. Allowing the muscles of the neck.

The shoulders to become loose. As we settle into our chair. More deeply.

Feeling the surface beneath you. Becoming more And more comfortable. Letting the relaxation.

Flow now into the back. From the spinal column. All the muscles from the top of the neck.

All the way down to your tailbone. Just loosen And soften Noticing that we're still gently supported. We let any tension go.

Allowing the sense of relaxation now to flow into your chest and your tummy. Allowing these muscles to soothe and soften. But in arms.

Feel heavier. Letting the tension, any tension in our bodies go. Feeling the hands.

Just letting the hands and the fingers. Benefit from the relaxation just flowing into them. Each finger A thumb The index finger.

The middle thing, yeah. The ring finger. In the little finger in both hands.

Allowing our hands to soften. And do nothing. Allowing the relaxation to flow.

Now into the hips. Down the legs. Soothing And softening Every muscle.

But moving Nothing. Allowing the large muscles of the thigh. To become soft and.

Comfortable. The joints of the knee. To just relax.

Allowing the cards. To soften And now Just bringing our attention to our feet. The unrecognised, unsung hero of our body.

There's so much work. Holds us up Moves us around. And we just take our attention to the balls of the feet.

The hills. And each toe starting with the big toe. Of each foot.

Moving outwards. Just allowing your whole body. To feel a flow of energy.

And well-being. Move on. We're gonna move to some orogenic.

Relaxation. Well I'm going to ask you to get in contact. With parts of your body.

Just repeat certain phrases. After me, silently. To yourself.

So we begin with just silently saying to yourself. I'm at peace. I give myself Permission To relax.

And again, I'm at peace. And I give myself. Permission to relax.

I am at peace. Now take your attention. To your right arm.

As we close our eyes. We just try and see or feel. Isolated right arm.

In your mind's eye. Let's quietly say to ourselves, My right arm is heavy. My right arm is heavy.

And more My right arm. It is heavy and warm. Now Just escort your attention over to the left arm.

Once again, just visualising or feeling that left eye. Saying quietly to yourself. My left arm It's heavy My left arm is heavy and it's warm.

My left arm is heavy. And more. Uncomfortable.

And . And now get in contact with both arms. Saying silently to yourself.

Both my arms are heavy. Both my arms are heavy. And warm.

And comfortable and . Making contact now with both legs. Saying silently to yourself.

My legs are comfortably heavy. My legs are heavy and warm. Both legs are warm.

Comfortable And relaxed. My arms And my legs. Of war Comfortable.

And relaxed. Making contact now with your neck. On your shoulders.

S silently. As we connect with the visualisation or the feeling of the neck and shoulders. My neck and shoulders are warm.

Comfortable. And relax. My neck My shoulders.

My arms. On my legs. A worm.

Comfortable and relaxed. Now we take our attention to our hearts. Quietly just.

Say to ourselves my heartbeat is calm. My heartbeat is calm. And regular And relax.

We find the breath. My breath is calm. And regular.

I'm relaxed. My solar plexus, my abdomen. It is warm.

And relax. My heartbeat is calm and regular. My breath is calm.

Regular and relaxed. And my abdomen, my solar plexus. Is warm and relaxed.

I once again Let's just take our attention. To the neck. The shoulders, your arms.

And the legs. Just affirming that My neck, my shoulders. My arms My legs.

A heavy They're warm. They're comfortable. My heartbeat is calm and regular.

My breath is calm. Regular and relaxed. My solar plex is my abdomen.

It is warm and comfortable. Now we Finely make contact with the forehead. And my forehead is cool.

Smooth. Comfortable. My body is warm.

Calm Comfortable And relax. Bye. And we move on to the final part.

Of this long Rather lovely relaxation and we move on to a guided imagery exercise. I just ask you all to imagine that you're on a wonderful vacation, a holiday. You have no chances.

No warrants. No one to be responsible to. You're completely free from the daily hassles.

And expectations. And you're walking on the beach. Feeling safe.

And protected Seeing the beauty around you. Hearing the sounds, smelling the fragrances. Feeling each step.

That you take. It's a beautiful day. The sky is blue.

It's filled with Why? Clouds that just scaded across. You watch the clouds as they slowly move.

Changing shape. Transformer. You begin to feel enveloped by a feeling of peace and tranquilly.

The sun is just right, it's not too hot. Notice the gentle sea breeze on your face. Smell of sea air.

The colours in the sparkle of the water. The sand Patterns of reflection in the sea. Noticing the horizon where The sky touches the water.

And we just watch. Far out to sea is a sailboat. Moves away from the shore.

Disappears over the horizon. Let me keep walking. I'm listening.

Unnoticing As you look back now towards the sea. The sun is beginning to set. A brilliant sunset with oranges and reds and yellows.

As you take in the beauty of the beach, just allow yourself. To feel centred and calm. Just entered And calm.

And as we Move through this holiday with no cares, no worries. We moved to the mountains. The mountains special, they make us feel safe.

Unprotected. And again it's a beautiful day. The sky is blue.

And the clouds are scadding. Aro. The sun's just right.

We noticed a gentle breeze on your face. The healing smell of mountain air. It refreshes us and energises us.

And we noticed the colours of the rocks around you. And the trees growing on the mountainside. High above.

A flock of birds. Flying off somewhere. Birds in the blue sky.

Let me watch them. Until the silhouettes just seemed to dissolve. And we walked And we listen.

And the wind rustles in the trees and the birds sing. And we maybe find a pebble in the ground and pick it up and Play with it and smooth it and allow it to sit in our hands. And again Just like the beach, we look out towards the horizon.

And for the last time, This evening, the sun is beginning to set. It's beautiful, brilliant sunset. Oranges and reds and yellows.

As you take in the beauty. Just allow yourself to feel centred. And calm And tranquil.

Just sit on this Sunday evening. Noticing I see. Softness and relaxation and tranquilly.

And congratulate yourselves. For having Taking the time. For having loved yourself.

Valued yourself in a. To just take time. To properly Relax.

Well done, everybody. I was alone. Relaxation.

And sometimes we put in with that one there, a progressive muscular relaxation as well. So the pain cause that that lasts about another 5 or 6 minutes, but I kind of felt tonight that that was plenty long enough. But I think what I like about it is it gives you, all different opportunities to find a form of relaxation that might really, really suit you.

So, I hope people found that a useful thing. Oh, thanks, Jana. Yeah, I love it.

We've had all these people with pain and we've done all this work and we've done some really complex thinky stuff about pain and it's the last in the session tomorrow, and I said, you know, what do you want to really focus on tomorrow? And they all just said, oh my, can we do the long relax. Which was pretty uniform, and they didn't want to do any of the thinky stuff or the challenging or the pacing themselves to come off their medication, they just wanted to make like this frog and relax, and why not?

So, I'll send this on to Dawn, although I don't expect her to do anything with it because the one, Dawn is on holiday. And so she, she's definitely not allowed to do anything with it tonight. Or you fell asleep for a couple of minutes.

Do you know, loads of the people on the pain course have . When I've recorded it for them, have said they use it for sleep because it's a great one to get right off to sleep. And yeah, why not?

No, no judgement about falling off to sleep. Even me just kind of working my way through it. And as you know, I always change I never do the same.

So the script, there's no real script to it. It's just one I've learned and practised and use. So, .

Maybe a bit of a script for the ortogenic, but I've done it so many times now that we just remember it really. So, I'll send the recording to Dawn and, hopefully, at some point you'll be able to get that over to the people that attended, but we could certainly stick it up on. The webinar that so the library of resources, I think they're probably all going.

So thank you all so much. It's lovely being with you. We're not here next week, but we're here the week after.

And again, in between, if anyone thinks, oh gosh, something a bit more like that, please, or you have an idea of a particular meditation or a Something you or an area, you know, an area of difficulty maybe that you're experiencing that you'd like us to focus on using mindfulness, relaxation, . This stuff for. So this stuff, how erudite was that.

So have lovely, lovely evenings and see you very, very soon. Thank you all. Good night.