00:06Hello.
00:08Hello.
00:14I hope you're doing very well tonight.
00:23If you want to take a moment and just feel in your body how you're feeling, what you're thinking about,
00:38what is wake, wake, wake, wake, wake on your mind.
00:51Okay, so you are feeling a little anxious about your past, what happened today, and feeling a little stressed out
01:05about how tomorrow will go.
01:11Okay, I completely, completely, completely understand.
01:21So what we're going to do right now to help you fall asleep is to just take a deep breath.
01:39Relax your face.
01:44Yes, sometimes when we're anxious, we don't even realize that we have our eyebrows furrowed, our jaw clenched.
01:56So just truly take a moment to relax, relax, relax, relax, relax, relax.
02:08All of those face muscles.
02:12Good.
02:13Now scrunch them up.
02:16And relax them.
02:19Relax your face.
02:22Good.
02:23Good.
02:24Now scrunch up your shoulders like this.
02:29And relax them.
02:33Relax, relax, relax them.
02:38And sometimes what I like to do is to clench my fists.
02:46clench my fists as hard as I can.
02:50And then release them.
02:54Release them.
02:56Release them.
03:03Good.
03:04Good.
03:05Good.
03:06Good.
03:07Good.
03:08Good.
03:09Good.
03:11Good.
03:11Good.
03:12Good.
03:14Good.
03:16Good.
03:22Good.
03:23I'm going to try to relax you, get you ready for bed, to help you sleep, or just calm, calm,
03:37calm down, okay?
03:47so the first thing that I want to show you is related to breathing
04:00breathing, breathing, breathing
04:11when I used to have pretty intense anxiety attacks
04:18I felt like breathing intentionally and deeply didn't really do anything
04:25and sometimes it made me feel more anxious
04:31but as I've gotten older and really learned techniques to help me with anxiety
04:41I've learned that there is truly something so powerful about breath work
04:49about taking deep, deep, deep relaxing breaths
05:00even if at the beginning it feels like it's not working, it's making you feel worse
05:08if you keep doing it, your body will truly start to relax
05:32so I just need you to trust me, trust me, trust me
05:40in believing that taking deep, slow intents
05:49Your original breaths will make you relaxed, relaxed, relaxed, sleepy, and calm.
06:13So, I found this little guy on Amazon.
06:24I thought he was gonna be glass or, I don't even know, something else rather than...
06:37...squishy, squishy silicone material.
06:42I kind of prefer this material. I think it sounds pretty nice for ASMR.
06:52And you might be wondering what he does.
06:56This is a guided...
07:08...breathing Buddha.
07:16And when you turn him on, he will guide you through how long you should inhale.
07:25Hold your breath and exhale.
07:32So let's follow these lights for a second with this guided breathing exercise, okay?
07:40So we inhale with green.
07:46Hold for purple.
07:50And then exhale with blue.
07:55Okay?
07:57So, when it changes to green...
08:11Exhale.
08:13Okay?
08:15Let's try that again.
08:17I'm supposed to hang out.
08:23Hold.
08:30Hold.
08:31Hold.
08:32Hold.
08:33Hold.
08:49Exhale.
08:54It takes a bit of practice.
08:59And so it says on the bottom that it is the four, seven, eight cycle.
09:08So four seconds of inhaling, seven seconds of holding, eight seconds of exhaling.
09:21Okay, so let's wait for another inhale.
09:29Get ready.
09:32Okay, inhale.
09:38Hold, hold, hold.
09:45Exhale.
09:49And one last time.
09:52Inhale.
09:55Hold.
10:03Exhale.
10:12so this is something I just recently bought
10:17I think I might have to practice a little more with the timing, but
10:26I really like the concept, and I also really like
10:34how it sounds
11:00okay, I'm going to light
11:12a candle now
11:16I really feel like the ritual
11:27of lighting a candle
11:30can really help to relax, relax, relax
11:42so the candle
11:48is
11:51vetiver and oak moss
12:03I haven't used this candle
12:07in a long time, so I don't know how it sounds
12:26so we will see together
12:29so we will see together
12:44well, again, just relax
13:04so again, just relax
13:07just relax
13:12Relax, relax, relax. You are safe.
13:24You are safe. I'm here with you.
13:32Everything is going to be okay.
13:36Okay. Everything will be okay. I promise.
13:46I promise. I promise. Everything will work out.
13:57Now is not the time to plan or worry.
14:06Okay. Right now is only the time to sleep, to sleep, to sleep, to relax, relax, relax.
14:26You are okay.
14:31You're okay. I promise.
14:36You are okay and things will be okay.
14:41Okay.
14:50When I blow out this candle, you are going to feel a wave of relaxation, peace, comfort, comfort, comfort, comfort,
15:10comfort.
15:13I'm going to blow it out in five, four, three, two, one.
15:47Relax, relax, relax, relax, relax, relax.
16:03I don't know.
16:29Okay, now, with your permission, I'm going to clean your ears with these fluffy, fluffy, fluffy Japanese
17:07Earpics
17:14So just relax, relax, relax
17:20Close your eyes, close your eyes
17:24And I'm just going to start on this here
17:29Kind of cleaning it
17:34Can you clear anything?
17:37Close your eyes
17:37And I'm just going to start on this here
17:44Kind of cleaning it
17:47I'm just going to make some pictures that I'm using
17:51I think they're all the most important things
17:55Okay, and then here, this here
17:58Let's look at them with effects
18:02And just like
18:05I think we'll do to my neural sounds clearly
18:10We really want to make sure that you are hearing
18:18Totally, I wanna...
18:26Let me just...
18:29Just...
18:33Completely mix that
18:37The...
18:39The...
18:40The...
18:40The...
18:42The...
18:43Cleaning
18:43To the...
18:44No?
18:58Okay, I think...
19:00Let me just get kind of close and check this
19:02Okay
19:03That's pretty good.
19:06And then let me get a close here and stick on all of it. Perfect.
19:13Perfect. Okay, and now I'm just going to clear your energetic space.
19:34Please make it as peaceful, loving, calm as possible.
20:13I don't know.
20:33My voice is so different and my voice is so different.
20:37Okay, so inhale with me. Exhale, exhale, exhale.
20:50Alright, I'm going to spray this around you.
20:54Now, continue taking deep, deep, deep breaths and let the fragrance relax you, relax you, relax you.
21:11Let me cover your eyes so that I don't get it anywhere near them.
21:47Again, this is oak moss and vetiver.
21:56With cleansing crystals.
22:19I've probably told you so many times about this jar.
22:35But in case I haven't, I made this during one of my therapy sessions with my therapist.
22:48I guess it's almost a version of art therapy.
22:53But we created this mindfulness jar.
22:59It's full of water and glitter.
23:11And whenever you want to try to be mindful, you hold it in your hands and you feel the weight
23:19in your hands as you do a meditation or mindfulness exercise.
23:29And the point of it is to feel the weight and focus your mind on the weight in your hands.
23:41It's kind of an alternative to focusing on your breath, on the inhale and exhale, the physical sensations of your
23:55breath while trying to do a mindfulness exercise.
24:00So instead of your breath, you focus on the weight in your hands, how it feels sitting there, the coolness.
24:21And now, four or five years later, I feel like this little jar I made in therapy is an excellent,
24:33excellent, excellent, excellent ASR trigger.
24:45So now, four or five years later, I feel like this little jar.
24:46Maybe that's because I love water sounds.
24:51So, look here.
24:55Focus here.
25:00Good.
25:03Look here.
25:09Good.
25:10Look here.
25:14Good.
25:30shhh
25:37relax
25:40relax
25:43relax
26:06Now, for the last couple minutes, I just want to focus on making relaxing, relaxing, dingly sounds.
26:38I love darky plastic, sounds like this jelly bead face mask, it's got a very soft
27:03inside
27:21Do you hear that?
27:23Do you hear that?
27:40Do you hear that?
28:02Do you hear that?
28:14Your mom is taking care of your body as if you are the parent and your body is the child.
28:25And you want the best for your child, so you are going to give it relaxation and peace and rest
28:34and sleep.
28:38And you also take comfort in knowing that you are okay.
28:45Okay, okay, and everything will be okay. You are safe.
28:52You are loved. You are loving. You are kind. You are smart. You are beautiful. You are truly, truly, truly
29:10beautiful.
29:15You feel at peace. You feel relaxed and sleepy.
29:33You are getting used to this feeling of relaxation. You are training your mind on how to take care of
29:50itself and your body.
30:01You deserve a good night's sleep.
30:12You deserve to wake up feeling relaxed and ready for the day.
30:50Okay, my dear.
30:53I hope this was able to relax, relax you, distract you even or bring you peace and sleepy, sleepy, sleepy,
31:14sleepy, sleepy, sleepiness.
31:29And until, until, until, until, until next time.
31:45Bye.
31:53Bye.
31:55Bye.
32:01Bye.
32:03Bye.
32:07Bye.
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