April 24, 2025

(ASMR) (no music) (10 hours) Whisper Thursday | LMBYTS #1337 | 24th April 2025

(ASMR) (no music) (10 hours) Whisper Thursday | LMBYTS #1337 | 24th April 2025
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WEBVTT

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Hello, and welcome to jasonnew Land dot com. My name's

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Jason new Land. Please only listen when you can safely

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close your eyes. This is I don't know what this is.

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What is this? I don't know? Mhm, it's going to

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be that's weird, gonna It's going to be a relaxation session.

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But the thing is, everything I do is kind of

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a relaxation session. I suppose I could do a body scan,

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perhaps just talk, just chat generally. I did think about

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maybe looking at the newspapers. Yeah, could be a pain

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relief session. I'm not sure. I think a relaxation session

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just maybe a vague This is one of those vague

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recordings where no one really knows what it is, but

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do we care? I don't know. Just relaxation, morning relaxation.

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I suppose it could be evening relaxation. But there's no

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bad time to relax, is there? Really? I think because

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I've been focusing the last seven in our eight years

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on to let me buy you to sleep recordings, I've

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got it in my mind a little bit that people

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would only listen to my recordings at night. However, when

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it comes to relaxing, which is pretty much ninety nine

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percent of everything I do. Any time of the days

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a good time to relax. I listened to recordings in

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the afternoons. Sometimes occasionally in the morning, I might listen

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to a recording, and I personally quite enjoy listening to

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an audio book. I'm thinking maybe I should write I

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should do an audio book. What should I do an

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audiobook about? Do you think anyone would listen to an

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audiobook with my boring with my boring voice? Would anyone

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ever get past the chapter? H That's the thing, because

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if you're listening to an audio book or an audio

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recording with the soul intention to actually listen to it,

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like reading a book, listen, absorb, focus and all that stuff,

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and perhaps my voice is not.

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Correct for that particular adventure.

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You want to know about the Facebook group? Okay, so yeah,

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I've got a Facebook group called Jason Newland's Boring Group.

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It's on Facebook. I don't know what else to say

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about it. It's super groovy. Does that help? There are

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now two one hundred and seventeen members of the group.

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I've also see my YouTube channel. It's at Jason Newland

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and what's at YouTube dot com. But you know, at

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Jason Newland is the handle? I mean that takes me

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back to the CB days, Citizen Band Radio. What's your handle?

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What's your handle? My handle is that chasing Newland. No,

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you can't give you a name, you have to have

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a handle. Okay, pink Piggy, Yeah, that's about. How can

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pink Piggy bit better than my own name? Because then

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we don't know who you are? But you do know

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who I am. I'm your next door neighbor. Yeah, but

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you know what I mean, not supposed to know who

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each other are. I can see you through the window.

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We're looking through my window. Well I was. I didn't

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mean to be looking for your window as an accident.

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How do you accidentally look through my window? I was

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trying to look for your sisters of yesterday. I had

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a really busy, busy podcast day Yesterday, busiest for a

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long time. I don't know why. It might just be

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one of those freaky days where it just gets busy

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for no apparent reason. The day before was quiet, so

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maybe that's what it was. I mean, really over Easter,

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it's been okay. Easter Day was busy. No, not Easterday Saturday.

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No Easter Day. Yes, Easterday Sunday, Easter Day was okay,

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I suppose technically Bank Holiday, Monday was okay, Tuesday was slow,

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then yesterday Wednesday was busy. So I say busy I

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had on Spreaker, I had four thousand, two hundred and

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eighty four total downloads or plays, so that was a

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bit more than normal. How many of those were on

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my website? So yesterday sources Tomato Barbecue, twenty four of

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those plays were on my website. Because you know my

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website Jasonnewland dot com. You can listen to all my recordings. Yeah,

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and it's exciting and yeah, super super groovy. So how

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many total downloads have I had since I've had Speaker,

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since I've been using Spreaker back in two thoy eighteen.

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This is the total number of total downloads all together.

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But you know it's not my total downloads because I've

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used other things. But with Spreaker total downloads, it's like

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I'm trying to build it up to something that it

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isn't isn't it. I've had thirty two downloads. No, since

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two thousand and eighteen, I've had fifty million, one hundred

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and seventy three thousand, seven hundred and thirty eight total downloads,

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which is plays. That's what they mean when they say

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downloads plays. So fifteen million, one hundred and seventy three thousand,

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seven hundred and thirty eight, that's not bad, it's all

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right in it. It's all I suppose on SoundCloud. On SoundCloud,

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that's pretty busy yesterday as well. It's on SoundCloud all together,

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all time. So this is this SoundCloud one. So I've

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had a few different SoundCloud accounts over the years. These

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ones I've had since two thousand and I think it

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was October twenty twenty three, and this one I've had

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two million, four hundred and forty eight thousand, two hundred

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and ninety four, and the other one I've had about

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a million and something. I can check it out, I

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wonder if I have to do. It might be on here?

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Is it on here? Yeah? Is Yeah, I've got it

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on the let's have a look profile insights. Okay, all time?

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Oh no, not quite million, but nearly so with the

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other one, letting the Boy to Sleep one nine hundred

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and thirty five thousand and three plays, So it's a

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total for their two to two thousand, two million, four

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hundred and forty eight thousand, three million. I'll try to

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work it hours, so thirty five nine thirty okay, So

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it's three million and three hundred, three million, three hundred

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roughly between the two. So that's fifteen sixty seventeen eighteen million,

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five hundred So since twenty eighteen, I had eighteen over

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eighteen million downloads since twenty eighteen. But in reality, bearing

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in mind, I started this twelve years earlier. The whole

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podcast did then videos and stuff two thousand and six,

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so add on a few more million to that. I

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don't know how many, so and well over twenty million,

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but maybe, yeah, I mean twelve years. I mentioned I

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had quite a few a few million downloads over that

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time because I kept swapping around, using different podcasts and

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different you know. I think I've used all of them

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at different times, just testing them out, use one for

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a few months, you know, and then stop using it.

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I've had multiple, multiple, multiple or get no, multiple SoundCloud

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accounts over the last fifteen years. Probably, Yeah, that was yeah,

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I'm just trying to think, Yeah, no, I just got

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how bad thinking it's not really my I don't know.

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I didn't remember end into a sentence for that one

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quite a few. Anyway, I woke up about two o'clock

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this morning. I was laying kind of on my back

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but to my right side, and Vinnie was underneath my

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arm pit pretty much like cuddled right up to my

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my body, my upper body really cuddled into me, and

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I'm like, why what are you doing? He doesn't do

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that if I'm awake. It was just it was nice.

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I didn't want to move. It was nice. The bird

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he is just starting to bird birdie. The birds are

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starting to be birds, singing and stuff. You know, it's

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four forty nine am. It's still dark outside. I do

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I quite of like, yeah, I do like this time

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of year seeing things start up early. There's always one

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bird the starts because you know, you hear it when

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they all like start at the same time. It's always

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when it starts a little bit early and you hear

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all the others like shout, shut up, it's too early.

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We're not up yet, and it stops. It reminds me

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a little bit of when I was on retreat and

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this bloke was walking through the dormitories with a bell,

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like a hand bell thing ring.

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What what like?

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The hunchbacking Notre Dame kind of the bill the bill,

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and I just like, why why are you doing that?

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It was a retreat, it was just a meditation retreat.

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How is that peaceful to be woken up by a bell? Really,

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really a loud bell. That's a weird thing about. Oh yeah,

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that makes a real dumbness. I don't necessarily mean that

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we you know, I don't know. Just have some some

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other way to wake up the people in time for meditation.

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I'm suppose blowing gently into their ear. Perhaps you can't

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do that for everyone because it takes time, but or

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just brushing a feather over the bottom of their feet,

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hoping that they'd wake up feeling nice. I don't know.

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There's a look different ways, isn't there? But not a bell.

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Never a bell. No, that's not a peaceful way to

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wake up. You go into the meditation room and you

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see people with the weirdest expressions, almost in shock. You know,

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it's like they were suddenly woken up by this bell.

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Next thing, they're in a meditation room being peaceful, and

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it's confusing. Their body is fine, but their face isn't.

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Like what the heck was that. Also, you'd hear a

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lot of snoring, a lot of snoring people would just snore.

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A lot of middle aged men there as well. And

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I think it's kind of comes with the territory a

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bit sometimes to just if you close your eyes, sit

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down and close your eyes, you may not off. I

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think it's funniest when it's the meditation teacher that's doing it.

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So the leader of the meditation when that person falls

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asleep and maybe they're leading through a body scan or

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maybe they're actually doing a focused meditation and they clearly

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fall asleep and someone has to get their bell out.

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Don't they ring the bell to wake them up? Disturbing?

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It's not a relaxing meditation when everyone's ringing bells. Where

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would you even buy a bell? Oh, that's a serious

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question if you don't thought about that. You know, the

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old fashioned bells with a handle A I was gonna say,

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what's it shaped like? But I suppose a bell shapes

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that is the the shape isn't it's a bell shape.

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Bell is a weird word, and what you say it

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just doesn't sound right, does it? Bell? Bell, bell, bell, bell, bell, bell, bell, bell, bell,

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bell bell? Would you like a bell with that? This

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bell is tasty? I was wondering if you'll do. But

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I know I've been together for a while and I

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just wanted to let you know that I bell you.

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Would you bell me and make me the happiest lady

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in the planet. I got flowers once. Yeah, there's about

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two thousand and yeah, two thousand went on a date

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with someone to the Millennium Dome. That's when it used

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to be called the Lennium the Millennium Dome. It's now

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the O two five hundred million. They spent on that,

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and it was it was just a mark to mark

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the turn of the century, which seems like a nice

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thing to do. But it started to get flack in

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the press because they spent a long time building it,

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and they were saying, oh, it's costing so much. People.

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The publica now starting to get a little bit, a

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little bit frisky or angry or whatever about how much

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is being spent. And I would think to myself, well,

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they wouldn't if you didn't keep telling us, if you

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didn't keep putting it in the newspapers how much they're wasting.

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I wouldn't be thinking about it, would I know, thank you,

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and let's move on with our lives.

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The thing is.

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I went there because someone when it was built it

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was finished, somebody who was friends with somebody who went

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who was involved in a comedy club. He was a

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regular at the comedy club anyway, but he gave me

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some tickets to free comp tickets to go and see

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the Millennium Dome show. So it's I think a bank

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holiday on Monday, which meant it might have been easter

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this time of the year, and I thought, I don't really,

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I won't go. If it's on my own, I won't go.

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So I just asked a lady if she would like

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to go with me, and she said, who are you?

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I said, I'm Jason. She said okay, and why are

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you holding a bell? I said no, it's just part

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of a it's a theme that I've been talking about

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it my podcast. She said, okay, what's a podcast. I say,

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it's not really mad doesn't matter really, She said, well,

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I just asked you what it is. I'm the one

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who did this size if it matters or not, surely,

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I said no, What I mean is it's not really

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relevant to this story that I'm telling. And she said, well,

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am I part of the story. I said, yeah, So

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just doesn't that mean that I'm what I say is

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relevant and what I think is relevant. I said, yeah,

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but you're not real, not really? How can I not

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be real? Well? What I mean by that when you're

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not real is you existed, but in a kind of

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a past format, and and I hope you still do exist,

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and you're happy and healthy and all that stuff, but.

233
00:27:10.039 --> 00:27:10.799
You're not.

234
00:27:13.160 --> 00:27:17.960
Here, right, And this is kind of like a conversation

235
00:27:18.240 --> 00:27:24.599
with a memory. A conversation with a memory. That's the

236
00:27:24.720 --> 00:27:30.720
weirdest sentence I've heard all day. I said, stick around,

237
00:27:30.799 --> 00:27:38.920
you'll hear more, Okay, on, Then I said, I mean,

238
00:27:38.960 --> 00:27:40.680
I don't mean literally, you're going to hear more. I'm

239
00:27:40.720 --> 00:27:43.119
just you know, as I was saying, you just said

240
00:27:43.119 --> 00:27:45.640
I'm going to hear more, I'm waiting tell me more.

241
00:27:48.640 --> 00:27:55.319
Uh what after we'd stop talking? No, No, I'm waiting

242
00:27:55.319 --> 00:27:57.759
to hear more. Can we just move on?

243
00:27:58.880 --> 00:27:58.920
No?

244
00:27:59.039 --> 00:28:00.519
I want to hear more. You say you're going to

245
00:28:00.519 --> 00:28:05.599
be saying some weird stuff. Just come on, it's just

246
00:28:05.640 --> 00:28:07.160
supposed to be a memory. I don't know why you're

247
00:28:07.160 --> 00:28:11.519
hassling me. Oh hassling me. You brought me up. I've

248
00:28:11.559 --> 00:28:15.200
been a memory for twenty five years I've been locked away.

249
00:28:15.640 --> 00:28:23.559
Now went free. I went to this place. It was nice,

250
00:28:23.839 --> 00:28:34.519
all right. And Millennium Dome now the O two Arena. Yeah,

251
00:28:34.599 --> 00:28:37.960
there's so much hassle, so much fuss, and there's been

252
00:28:38.079 --> 00:28:45.839
their hundred million. What they're going to do. It's just

253
00:28:45.960 --> 00:28:49.519
a big, empty, empty, big building in this there's nothing

254
00:28:49.599 --> 00:28:53.160
in it. It's not worth it. It's man. Then it's like,

255
00:28:53.319 --> 00:28:58.839
come on, anyone. It was It wouldn't be hard to

256
00:28:59.000 --> 00:29:02.319
realize that it was going to be a venue. They

257
00:29:02.359 --> 00:29:04.880
were going to make it into a really, especially when

258
00:29:04.920 --> 00:29:09.759
I went and visited this huge place there was this

259
00:29:10.400 --> 00:29:14.400
there's no losing in a situation like that, or just

260
00:29:14.519 --> 00:29:18.319
spent five hundred million on something that's going to be

261
00:29:18.400 --> 00:29:26.599
around probably for the next well five hundred years, thousand years.

262
00:29:31.359 --> 00:29:33.480
You know, it's going to be around for hundreds of years.

263
00:29:33.559 --> 00:29:40.960
Probably at least it's maybe a fifty years, sixty years.

264
00:29:41.000 --> 00:29:48.680
I don't know how long stadiums last. There's houses in this. Yeah,

265
00:29:48.680 --> 00:29:51.359
actually I'm just thinking maybe not thousands of years, but

266
00:29:52.359 --> 00:29:55.599
hundreds of years. I reckon we have a bit of

267
00:29:55.680 --> 00:30:05.839
refurbishment every now and then. But I went along, I

268
00:30:05.960 --> 00:30:17.079
went along, I went along and it was all right.

269
00:30:18.640 --> 00:30:26.039
It was very big. For some reason, it was focused

270
00:30:26.240 --> 00:30:30.279
on they were focused on the inside of a human body.

271
00:30:32.039 --> 00:30:38.119
I don't quite know why. I really don't know why.

272
00:30:38.200 --> 00:30:41.839
I don't I can't remember. But it was good. But

273
00:30:42.000 --> 00:30:45.599
it was huge. But at the same time, they weren't

274
00:30:48.119 --> 00:30:55.599
the space wasn't being used a lot of queues to

275
00:30:55.759 --> 00:31:01.440
see things and I suppose anything that I liked and

276
00:31:01.559 --> 00:31:09.039
it was very, very spectacular. Was this show at the

277
00:31:09.119 --> 00:31:14.720
beginning where these people were on these big long rope

278
00:31:14.839 --> 00:31:23.920
things doing acrobatics and stuff like that. Yeah, that was good.

279
00:31:25.440 --> 00:31:30.680
Also had my first mcflurry. Yeah, I had never had

280
00:31:30.720 --> 00:31:36.240
a mcflurry before. I had my very first mcflurry. Now

281
00:31:36.240 --> 00:31:37.119
I'm trying to think.

282
00:31:37.359 --> 00:31:37.559
Was it.

283
00:31:39.799 --> 00:31:47.480
Was it flakes? Was it my teasers or I think

284
00:31:47.559 --> 00:31:59.400
it was a flake mcflurry. No, it wasn't flake. I

285
00:31:59.519 --> 00:32:05.720
wonder what it was. Anyway, I liked it. I liked

286
00:32:05.759 --> 00:32:11.599
it a lot. It was nice. It was a nice day,

287
00:32:11.920 --> 00:32:14.039
actually sunny. It was a nice sunny day.

288
00:32:20.759 --> 00:32:21.279
And then.

289
00:32:22.960 --> 00:32:29.759
Went back to hers. I think that night I think

290
00:32:32.240 --> 00:32:36.960
just stayed over watched notting Hill on TV. There was

291
00:32:37.599 --> 00:32:38.920
I think I don't know if it was on TV.

292
00:32:39.119 --> 00:32:43.680
Or she had it on video, but I laughed. I

293
00:32:43.759 --> 00:32:48.039
didn't and watched it before, like, wow, this is funny.

294
00:32:49.559 --> 00:32:51.880
That was a really funny bit. I think it was.

295
00:32:58.079 --> 00:33:00.440
I think it was in a b It was a

296
00:33:00.480 --> 00:33:09.039
bathroom scene with I can't remember what happened. It was funny.

297
00:33:09.079 --> 00:33:14.160
It made me laugh, like laugh, laugh, you know, laugh laugh,

298
00:33:14.319 --> 00:33:23.599
not just ha ha, but it was kind of more

299
00:33:23.680 --> 00:33:40.079
like that, you know, a real genuine laugh. Yeah, this

300
00:33:40.279 --> 00:33:43.319
appears to be Thursdays. Let me bore you to sleep.

301
00:33:44.799 --> 00:33:50.599
I didn't know what it's going to be. I don't

302
00:33:50.640 --> 00:33:53.599
think anybody knew it was going to be. How could

303
00:33:53.680 --> 00:34:05.000
we know. It's kind of strange because when I just

304
00:34:05.079 --> 00:34:09.400
get up in the morning, when I wake up in

305
00:34:09.519 --> 00:34:20.800
the morning, get out of bed, there's there's something. There's

306
00:34:20.840 --> 00:34:25.760
a different vibe, par from the fact that my voice

307
00:34:25.840 --> 00:34:27.599
is going, I have some water.

308
00:34:27.679 --> 00:34:28.440
I have some water.

309
00:34:32.320 --> 00:34:38.239
That's better. Oh oh yeah.

310
00:34:38.400 --> 00:34:38.760
I just.

311
00:34:45.920 --> 00:34:54.920
It's a different It's not that I'm a different person

312
00:34:55.039 --> 00:35:05.079
when I wake up, but I just seemed to be

313
00:35:05.199 --> 00:35:09.880
a different version of what I'm like during the day.

314
00:35:16.320 --> 00:35:25.000
Maybe I don't know. I don't know what it is.

315
00:35:27.000 --> 00:35:32.559
I've not had any caffeine, so I'm not eating anything

316
00:35:32.760 --> 00:35:46.559
since maybe eleven hours ago. So yeah, I suppose there's

317
00:35:50.760 --> 00:35:55.559
there's a difference compared to what I'm like once I've

318
00:35:55.559 --> 00:36:00.320
had something to eat or add a cup of tea mhm,

319
00:36:00.920 --> 00:36:05.639
or maybe he had a conversation with a human or

320
00:36:05.800 --> 00:36:16.320
being outside with the vinsta. I suppose it could just

321
00:36:16.440 --> 00:36:21.599
be when I'm awake, because right now I don't necessitly

322
00:36:23.039 --> 00:36:32.400
fee this though I'm awake, although I am. Technically my

323
00:36:32.559 --> 00:36:38.000
eyes are closed. Not technically my eyes are closed, I

324
00:36:38.039 --> 00:36:45.719
mean technically full stop new sentence, my eyes are closed.

325
00:36:47.519 --> 00:36:53.199
I mean I don't know why. Yeah, they're closed. I

326
00:36:53.320 --> 00:36:56.920
forgot why I even mentioned that they were closed, because

327
00:36:56.960 --> 00:37:03.280
I was trying to be clever with the the vocabulary

328
00:37:05.400 --> 00:37:13.840
formatting and present presentation of the sentence and syntact verbally

329
00:37:18.079 --> 00:37:34.840
blah blah blah. Yeah, I'm feeling quite relaxed though, just

330
00:37:34.960 --> 00:37:38.920
sitting in his chair talking softly.

331
00:37:42.480 --> 00:37:42.880
Mm hmm.

332
00:37:44.679 --> 00:37:53.039
Don't I always talk softly? Though, I did think it

333
00:37:53.039 --> 00:37:58.840
would be quite interesting to make a shouty relaxation session,

334
00:38:04.239 --> 00:38:13.920
you know, just shouted whoops, that's common. Wabbly that's the

335
00:38:14.199 --> 00:38:25.119
arm rest, the left one. It's weird because I've practically

336
00:38:25.480 --> 00:38:29.719
stripped all the material off of the left arm rest.

337
00:38:31.199 --> 00:38:35.039
The right one is not so much. Just shows you

338
00:38:35.119 --> 00:38:39.760
that I'm in some ways the left handed and I'm

339
00:38:39.840 --> 00:38:45.559
right handed. I do use my left hand quite a lot.

340
00:38:48.000 --> 00:38:50.000
I don't know if it's just I'm right handed. I've

341
00:38:50.440 --> 00:38:54.800
my right because I've been single for so long, oh

342
00:38:54.960 --> 00:38:57.280
you know, most of my life, I've pretty much been single.

343
00:38:57.360 --> 00:39:02.440
I've had girlfriends on and off. I think my right

344
00:39:02.519 --> 00:39:07.079
hand became a bit sacred, a little bit like Hindus

345
00:39:07.119 --> 00:39:14.719
and cows. It's my hand become like a cow. It's

346
00:39:14.840 --> 00:39:22.000
like sacred as he looked after and not used for

347
00:39:22.159 --> 00:39:32.440
menial work like picking armrest. My right hand it's not

348
00:39:32.639 --> 00:39:36.159
used for that. My left hand, left hand can do that,

349
00:39:40.480 --> 00:39:42.760
mind you thinking of some of the things my right

350
00:39:42.840 --> 00:39:46.280
hand does do on a daily basis. And I'm not

351
00:39:46.400 --> 00:39:51.400
talking about anything weird, but what could be weird? I

352
00:39:51.440 --> 00:39:54.159
don't know. Some people's minds going to a weird place,

353
00:39:56.039 --> 00:40:12.239
well winking. So I was thinking, Ah, this lady who

354
00:40:12.360 --> 00:40:15.440
took me while I took her, Well we went together, really,

355
00:40:17.440 --> 00:40:20.119
I mean I had the tickets. Technically I suppose I

356
00:40:20.239 --> 00:40:23.599
took her, but didn't take her because we both knew

357
00:40:23.639 --> 00:40:27.840
where we were going. If anything, she probably led me there.

358
00:40:31.119 --> 00:40:33.559
I wasn't wearing a collar on a chain and a

359
00:40:33.679 --> 00:40:44.280
minute that way going woof, woof, woof, wolf or move move,

360
00:40:49.639 --> 00:40:54.039
that would be weird. I mean, how many people some

361
00:40:54.119 --> 00:40:56.599
people do walk around with cats on a lead. But

362
00:41:00.599 --> 00:41:05.079
had a couple of neighbors who did that, and some

363
00:41:05.199 --> 00:41:07.599
of the local people laughing at them. You see then,

364
00:41:07.679 --> 00:41:10.679
people with a cat on the need and I'd sort

365
00:41:10.719 --> 00:41:12.760
of point out to them. Yet but I walk around

366
00:41:12.800 --> 00:41:16.480
with Vinnie, not Vinnie Andre who was my ferret on

367
00:41:16.639 --> 00:41:20.960
a lead, And they said, oh, yeah, some guests. I'm

368
00:41:20.960 --> 00:41:29.320
probably the other person they laugh at as well. A

369
00:41:29.480 --> 00:41:34.000
lady the other day I haven't seem for a while,

370
00:41:34.519 --> 00:41:36.800
but she didn't see if. Then I started seeing a

371
00:41:36.880 --> 00:41:39.800
bit more recently. I've been talking to her, Hello, are

372
00:41:39.840 --> 00:41:43.559
you right, And she's looking at me like, I don't

373
00:41:43.559 --> 00:41:47.639
know you are, and Vinnie's getting all excited and oh,

374
00:41:47.679 --> 00:41:51.960
what's his name is Vinnie? Okay, so she's kind of

375
00:41:52.000 --> 00:41:53.679
got to know him a little bit over the last

376
00:41:54.800 --> 00:41:57.000
probably a couple of months, just a little bit. I

377
00:41:57.079 --> 00:42:02.239
don't see that often. I saw her again in the

378
00:42:02.800 --> 00:42:07.679
park the other day, and she said, oh, how old

379
00:42:07.800 --> 00:42:12.639
is he? I said, no, just turned three, okay, And

380
00:42:12.719 --> 00:42:19.719
she's saying something like I don't know. I said, oh,

381
00:42:19.719 --> 00:42:21.079
I haven't seen you for a while. I said, what

382
00:42:21.079 --> 00:42:27.360
do you mean she didn't remember me? I said, I

383
00:42:27.760 --> 00:42:29.960
used to see you. Do you not remember me? I

384
00:42:30.079 --> 00:42:33.679
used to walk around with a ferret? And she jumped up.

385
00:42:33.679 --> 00:42:35.480
While she did jump up, she wasn't on the floor,

386
00:42:37.679 --> 00:42:40.719
was carrying a little chair around with her. She sat

387
00:42:40.800 --> 00:42:43.239
down and said, jumped up on the chair a bit

388
00:42:43.320 --> 00:42:48.760
like Tom Cruise on Oprah, you know, super excited. She said,

389
00:42:49.360 --> 00:42:53.920
you mean Andre? Also, I remember Andre?

390
00:42:55.440 --> 00:42:55.480
What?

391
00:42:56.880 --> 00:43:03.840
Didn't remember me at all? But remember Andre because she

392
00:43:03.920 --> 00:43:05.960
used to see him in me every day because she

393
00:43:06.039 --> 00:43:09.199
had her dog, and she used to see me with Andre.

394
00:43:09.400 --> 00:43:12.639
And she used to say hello to him, as did

395
00:43:12.719 --> 00:43:18.920
quite a few people locally, but no one noticed me.

396
00:43:20.119 --> 00:43:25.119
It was him they noticed. And I've been walking past

397
00:43:25.199 --> 00:43:29.000
her for probably three years, two or two years, three years,

398
00:43:29.719 --> 00:43:32.280
two years, three years, I don't know, every now and

399
00:43:32.360 --> 00:43:34.400
then saying hello. And she looks at me like, you

400
00:43:38.920 --> 00:43:45.119
like it's weird. I thought I did. I didn't go

401
00:43:45.320 --> 00:43:48.559
around everyone's you know, sort of by the way, Andrea

402
00:43:48.639 --> 00:43:50.719
is not around anymore. And I didn't tell everyone, but

403
00:43:53.719 --> 00:43:58.960
it's it's strange. She's like, oh, you you're the weird

404
00:43:59.039 --> 00:44:05.039
ferrit man. I said, yeah, we wonder what that smell was.

405
00:44:06.559 --> 00:44:11.000
I said, don't. I don't talk about Andre like that.

406
00:44:11.159 --> 00:44:14.119
He's a fairy. He smelt nice. We weren't talk about

407
00:44:14.119 --> 00:44:17.800
the ferry. I'm talking about you, okay.

408
00:44:19.000 --> 00:44:19.320
Rude?

409
00:44:22.360 --> 00:44:25.679
Yeah that is rude, isn't it? Is it rude? I

410
00:44:25.760 --> 00:44:28.920
don't even know anymore. What's rude? What's not rude? Who knows?

411
00:44:31.159 --> 00:44:34.320
Some things are Oh yeah, and this is this lady.

412
00:44:34.400 --> 00:44:36.880
And we went this is a different lady. This is

413
00:44:37.000 --> 00:44:44.320
back to but didn't have a tickling contest. This is

414
00:44:44.760 --> 00:44:52.920
back in two thousand. So we went to Millennium Dome

415
00:44:53.000 --> 00:45:00.280
and now this was a little bit weird and it's

416
00:45:00.320 --> 00:45:02.840
probably a strange thing to get caught up on. But

417
00:45:04.119 --> 00:45:09.400
her hands were bigger than mine, and she held my

418
00:45:09.519 --> 00:45:17.559
hand and I looked down and I couldn't see my hand,

419
00:45:21.400 --> 00:45:30.159
and I thought, I hope she doesn't crush it. It

420
00:45:30.320 --> 00:45:34.280
was a bit like you know those baseball mitons, the

421
00:45:34.440 --> 00:45:39.320
catch that catched the ball. She had hands like that.

422
00:45:41.360 --> 00:45:45.079
Now I think I possibly exaggerated, and she said normal hands.

423
00:45:45.360 --> 00:45:48.480
I'm sure she had normal hands, but for some reason,

424
00:45:48.960 --> 00:45:57.199
I just noticing the size of her hands. It's weird.

425
00:45:57.280 --> 00:46:00.039
I don't know why. I don't normally care about and

426
00:46:00.119 --> 00:46:16.320
stuff like that. I mean, yeah, it was weird. I

427
00:46:16.519 --> 00:46:24.840
was sitting on a tube and I'm tired, so she

428
00:46:26.119 --> 00:46:34.199
rocks me in her hand to go to sleep, like

429
00:46:34.400 --> 00:46:42.400
being in a canoe, lying down in the canoe her hand. No,

430
00:46:42.480 --> 00:46:44.599
it wasn't that big. I don't know why to say that,

431
00:46:47.519 --> 00:46:51.519
like five canoes stuck together. No, it wasn't it. That's

432
00:46:51.599 --> 00:46:56.199
that's terrible. But yeah, she anyway, we went going back

433
00:46:56.239 --> 00:47:03.880
to hers. She's lovely, you know, yes, and we ended

434
00:47:03.960 --> 00:47:07.920
up being friends, but we weren't really compatible to be

435
00:47:09.199 --> 00:47:16.320
in a relationship. But we did end up being friends afterwards.

436
00:47:17.199 --> 00:47:19.519
But at one point I kind of like, I don't

437
00:47:19.599 --> 00:47:23.599
think this is going to work out. See yah. And

438
00:47:23.760 --> 00:47:28.199
she sent flowers. She sent me flowers. The only person

439
00:47:28.559 --> 00:47:32.559
in the world ever to send me flowers, as far

440
00:47:32.599 --> 00:47:41.719
as I remember, flowers, I've been looking at them thinking

441
00:47:43.639 --> 00:47:47.480
I'm supposed to do with these, come and eat them.

442
00:47:48.639 --> 00:47:54.960
Can't talk to them, I can't read them. What's what's

443
00:47:55.000 --> 00:48:00.760
the point. But yeah, other than now, it was lovely.

444
00:48:02.079 --> 00:48:04.920
I think there might have been daffodils or roses. No,

445
00:48:05.039 --> 00:48:14.320
probably roses, yeah, romantic. I bought roses in the past,

446
00:48:17.440 --> 00:48:25.000
not for a long time. I can't even you know,

447
00:48:25.079 --> 00:48:28.440
it's just it's just this, just if I can actually

448
00:48:28.480 --> 00:48:32.199
get the words out. Just as I was saying that

449
00:48:35.280 --> 00:48:43.039
I can't remember the last time I bought flowers, the

450
00:48:43.239 --> 00:48:53.119
fact is, I do remember the last time I went

451
00:48:53.239 --> 00:48:59.079
into a florist and bought flowers. I'm not sure what

452
00:48:59.199 --> 00:49:09.400
I was talking about there. I just had a quick

453
00:49:09.440 --> 00:49:12.679
look at my phone and there's a news article about

454
00:49:13.360 --> 00:49:17.280
a priest just got in trouble for saying that he

455
00:49:17.400 --> 00:49:26.760
thinks it's okay to baptize babies using gatorade. And I

456
00:49:26.880 --> 00:49:32.039
started thinking, Firstly, I don't care. Secondly, the baby probably

457
00:49:32.199 --> 00:49:37.360
prefer that. Secondly, wait a minute, I don't even know

458
00:49:37.400 --> 00:49:41.440
what gatorade is. We don't have gatorade in this country.

459
00:49:47.239 --> 00:49:47.639
What is it?

460
00:49:49.800 --> 00:49:49.840
Is?

461
00:49:49.920 --> 00:49:49.960
It?

462
00:49:50.400 --> 00:49:50.519
Is it?

463
00:49:50.880 --> 00:49:54.320
I'm sure, yeah, I think's a drink, but I don't know.

464
00:49:54.800 --> 00:50:01.679
Gator Aid like lemonade, but with a different flavor. I

465
00:50:01.719 --> 00:50:07.760
suppose Nope, we don't have it here. Gatorade numbers. I

466
00:50:07.800 --> 00:50:15.800
could just check it. I suppose gayt Aid Gatorade. Oh,

467
00:50:16.000 --> 00:50:20.360
it is available in this country. Gator I've never seen

468
00:50:20.440 --> 00:50:34.039
it ever in my life. Gatorade. That's weird. So it's

469
00:50:34.079 --> 00:50:35.800
a mixed energy drink.

470
00:50:36.440 --> 00:50:37.000
Is that what it is?

471
00:50:37.920 --> 00:50:44.800
Mixed fruit energy drink Gatorade. So I think this is

472
00:50:44.840 --> 00:50:46.760
one of those things that you can get, but it's

473
00:50:46.840 --> 00:50:59.880
from all there's ten flavors. Gatorade vailable in UK store.

474
00:51:04.960 --> 00:51:13.159
I'm just gonna have a little look. Gatorade, Cool Blue,

475
00:51:13.320 --> 00:51:18.119
five hundred mile Tesco. It's a valuable on Tesco. I

476
00:51:18.239 --> 00:51:22.840
didn't know this is gonna be a new thing, isn't it.

477
00:51:25.079 --> 00:51:29.960
I've never I've heard of Gatorade on TV, your movies

478
00:51:30.000 --> 00:51:42.119
and stuff like that in America, but Gatorade. Nah Sainsbury's

479
00:51:42.599 --> 00:51:49.239
doesn't say if it sells it. I thought if Tesco did,

480
00:51:49.320 --> 00:52:03.119
then all the others would as well. I feel I

481
00:52:03.239 --> 00:52:19.239
want to test it out now. Gatorade. Well, today, so

482
00:52:19.480 --> 00:52:24.360
far I've had ninety three downloads. It's five twenty six

483
00:52:24.719 --> 00:52:29.880
so for the last five hours, five and a half hours,

484
00:52:30.639 --> 00:52:37.239
I've had ninety three downloads. It might not have uploaded,

485
00:52:37.559 --> 00:52:41.000
not updated yet. I'm hoping otherwise, I want to go

486
00:52:41.119 --> 00:52:49.039
from one of the best days to wow ninety three. Yeah,

487
00:52:49.079 --> 00:52:52.079
I don't. I just don't think it's updated because it'd

488
00:52:52.119 --> 00:52:55.880
done this yesterday. And then I had my breakfast and

489
00:52:56.000 --> 00:53:02.039
came back and it was one thousand and six hundred

490
00:53:02.159 --> 00:53:20.039
or something and hours before nine o'clock. Oh, so I've

491
00:53:20.079 --> 00:53:25.519
got these flowers. Yeah, it was nice. So I ended

492
00:53:25.599 --> 00:53:34.480
up calling her and we went out again. But I

493
00:53:34.559 --> 00:53:37.639
don't know, so, yeah, nicely we didn't. I didn't go

494
00:53:37.760 --> 00:53:40.000
back to her place. We went out for the date,

495
00:53:40.079 --> 00:53:43.440
and I thought, oh, I don't think anything's going to happen.

496
00:53:43.519 --> 00:53:50.000
And then it didn't seem like a romantic thing. You

497
00:53:50.039 --> 00:53:55.239
didn't really have big hands. I'm pist exaggerating massive hands.

498
00:54:00.239 --> 00:54:04.400
I mean, do you know when when it's sunny and

499
00:54:04.480 --> 00:54:07.360
you put your hand out to block the sun and

500
00:54:07.480 --> 00:54:11.800
it feels quite nice, and you go, oh, that's nice.

501
00:54:12.159 --> 00:54:15.880
It's not in your face anymore. Where should she She

502
00:54:16.079 --> 00:54:22.960
did it, and the whole stadium went, ah, that's nice, son,

503
00:54:23.119 --> 00:54:28.559
is not in her face anymore. That's how big her

504
00:54:28.639 --> 00:54:32.360
hand was. And someone might say, yeah, but what do

505
00:54:32.400 --> 00:54:36.239
you mean, son, You're inside the stadium you're outside as well.

506
00:54:37.480 --> 00:54:41.440
You know, there's not just inside the whole time. There's

507
00:54:41.480 --> 00:54:47.039
stuff outside. Come on, give me a break, give me

508
00:54:47.039 --> 00:54:53.079
a kick, kat I wanted to say that for years.

509
00:54:53.159 --> 00:54:56.119
I never said it. Now said it. I feel a

510
00:54:56.159 --> 00:55:01.039
little bit. Yeah, it wasn't everything I hoped it would be.

511
00:55:05.719 --> 00:55:11.280
You need to wash my hair today. My right ear

512
00:55:11.440 --> 00:55:24.159
is making some weird noises like yeah, like that, I

513
00:55:24.280 --> 00:55:30.199
tell what it feels like. Remember that that fizzy stuff

514
00:55:30.239 --> 00:55:33.880
that you put on your tongue. I'm not not sure,

515
00:55:34.000 --> 00:55:36.639
but the one that sparkles kind of.

516
00:55:38.400 --> 00:55:38.440
That.

517
00:55:40.840 --> 00:55:42.760
I don't know what it's cooled, but it's pretty cool.

518
00:55:44.000 --> 00:55:46.159
That's what If I've got like a very small version

519
00:55:46.199 --> 00:55:58.760
of that in my right ear. Yeah, yeah, that would

520
00:55:59.039 --> 00:56:02.920
generally make a room quiet, wouldn't it? Mentioning that you

521
00:56:03.000 --> 00:56:10.760
got what your ear something going? God, that wasn't a

522
00:56:10.800 --> 00:56:13.719
good example. I'm just trying to think. You know, this sparkles.

523
00:56:18.400 --> 00:56:20.599
I know what I mean when I say it, but

524
00:56:20.760 --> 00:56:23.159
you get it's got a sound as well as a feel.

525
00:56:26.239 --> 00:56:28.119
That's what my right ear feels a little bit like

526
00:56:30.559 --> 00:56:35.119
it might just be balancing itself after being asleep, just

527
00:56:35.440 --> 00:56:42.239
you know, getting itself back ready for the day. Maybe

528
00:56:42.320 --> 00:56:50.960
still half asleep. Can't blame it. I mean, can one

529
00:56:51.039 --> 00:56:53.199
ear be fully asleep? Or can I only ever be

530
00:56:53.320 --> 00:57:01.840
half asleep? Because really it's kind of part of Did

531
00:57:01.920 --> 00:57:07.599
two ears make one ear as one ear half of

532
00:57:07.679 --> 00:57:20.000
the other ear or they're just completely separate entities. I'm

533
00:57:20.079 --> 00:57:22.360
not sure if I was waiting for an answer, but

534
00:57:24.880 --> 00:57:27.239
I think right now I'm going to go and get

535
00:57:27.320 --> 00:57:35.960
some breakfast. Breakfast, yeah, breakfast. So this has been a

536
00:57:36.039 --> 00:57:43.679
weird Let me boy to Sleep, Thursday edition. No title

537
00:57:43.800 --> 00:57:46.119
for this is I don't know what it would be

538
00:57:49.360 --> 00:58:07.239
talking about flowers. I suppose I've got no idea. Oh

539
00:58:07.599 --> 00:58:13.039
yeah I did. No, I've got a Q and a

540
00:58:13.280 --> 00:58:27.159
Friday tomorrow. Yeah, so I'll do that tomorrow. I was

541
00:58:27.159 --> 00:58:28.840
a bit boring, wasn't it. So I've got Q and

542
00:58:28.880 --> 00:58:36.079
a Friday tomorrow. I'll do that tomorrow. Yeah. I thought

543
00:58:36.119 --> 00:58:37.679
there was going to be more coming out of my mouth,

544
00:58:37.760 --> 00:58:46.800
but it didn't come. Never mind, I might need the

545
00:58:46.880 --> 00:58:49.519
toilet as well. I'm not sure what I need more

546
00:58:49.639 --> 00:58:52.679
to eat, or I'm had to put stuff in my

547
00:58:52.760 --> 00:58:57.199
body or we move stuff. I'm not sure we'll find

548
00:58:57.239 --> 00:59:00.840
out any minute. I'm sure how any more times I

549
00:59:00.920 --> 00:59:07.840
can say sure before I go. Now, that was it,

550
00:59:08.760 --> 00:59:13.679
and then one take care, thanks for listening, and remember

551
00:59:15.199 --> 00:59:18.639
to be kind to yourself, because you do deserve to

552
00:59:18.760 --> 00:59:24.559
be happy, be gentle of yourself. You deserve to feel safe,

553
00:59:26.559 --> 00:59:45.239
lots of love. Bye, relax in a more deep and

554
00:59:49.119 --> 00:59:56.440
meaningful way, maybe in a way that can not just

555
00:59:56.800 --> 01:00:06.840
allow you to feel calmer now and throughout the time

556
01:00:07.559 --> 01:00:15.880
we spend together here, not just relaxed at the end

557
01:00:16.000 --> 01:00:20.400
of the recording when it's finished and you can enjoy

558
01:00:20.599 --> 01:00:37.960
that sense of comfort and peace, but also I think

559
01:00:38.039 --> 01:00:49.199
it would be nice to have those feelings of relaxation

560
01:00:51.559 --> 01:01:05.760
continue for longer after the recording is ended, so that

561
01:01:05.920 --> 01:01:18.320
you can still benefit from listening to my voice, maybe

562
01:01:18.440 --> 01:01:29.800
in a few hours time, perhaps tomorrow, and then by

563
01:01:29.960 --> 01:01:37.760
listening regularly, especially if you find like some people do

564
01:01:38.280 --> 01:01:41.880
and myself as well. I sometimes I find one particular

565
01:01:42.039 --> 01:01:52.039
recording that really resonates with me, and I just listen

566
01:01:52.119 --> 01:01:57.400
to it over and over again every morning, every evening.

567
01:02:05.079 --> 01:02:09.719
There was this recording from We're going back to about

568
01:02:09.880 --> 01:02:15.079
nineteen ninety nine. It wasn't hypnosis, but it was a

569
01:02:15.239 --> 01:02:22.519
guided visualization, so it kind of was hypnosis really and

570
01:02:24.599 --> 01:02:27.880
I managed to find it again, and it still has

571
01:02:27.960 --> 01:02:33.519
the same effect on me. And part of it was

572
01:02:37.239 --> 01:02:50.360
the person's voice relaxed me, just felt so peaceful, and

573
01:02:50.440 --> 01:02:57.280
I'd look forward to listening to her in the morning

574
01:02:57.760 --> 01:03:08.840
and in the evening. And I knew before even pressing

575
01:03:09.000 --> 01:03:16.880
the play button that since I've done that, pressed the

576
01:03:16.960 --> 01:03:26.039
play button. This was in the days of CD players

577
01:03:29.039 --> 01:03:34.519
press the play button. In fact, it might have even

578
01:03:34.559 --> 01:03:38.760
been a tape tape recorder. I'd lie down on the

579
01:03:38.840 --> 01:03:52.199
bed and then even without necessarily listening to her words

580
01:03:55.559 --> 01:04:04.880
because I had to memorized. Really, it was as if

581
01:04:04.960 --> 01:04:16.159
my body knew exactly what to do, and the muscles

582
01:04:16.440 --> 01:04:37.760
just almost went into automatic relaxation, and I remember my

583
01:04:38.000 --> 01:04:42.000
mind would slow down.

584
01:04:47.679 --> 01:04:47.840
Now.

585
01:04:50.039 --> 01:04:56.719
Now, I was listening to this recording in the early

586
01:04:56.840 --> 01:05:04.639
days of learning hypnosis, and long before I ever made

587
01:05:05.199 --> 01:05:12.519
any videos or audio recordings myself, because I didn't start

588
01:05:12.599 --> 01:05:26.320
doing that till two thousand and six, I knew, I

589
01:05:26.480 --> 01:05:39.880
knew how helpful I found being able to just let go,

590
01:05:43.000 --> 01:05:48.320
to have that trust in the person that I'm listening to,

591
01:05:56.039 --> 01:06:02.800
knowing that it's going to be just as relaxing, if

592
01:06:04.199 --> 01:06:13.559
not more so. Each time you hear my voice, you

593
01:06:13.679 --> 01:06:25.199
may feel the same. Some people have been listening to

594
01:06:25.360 --> 01:06:39.199
me for over a decade, maybe not solidly, obviously not

595
01:06:39.320 --> 01:06:45.599
twenty four hours a day, but maybe people come back.

596
01:06:47.440 --> 01:07:01.079
Some people may be listen every day. And something that

597
01:07:01.239 --> 01:07:14.159
I do which you may not realize by listening is

598
01:07:18.320 --> 01:07:32.599
when I record these recordings now. For example, I also

599
01:07:34.119 --> 01:07:45.320
am affected by the words that I say. So if

600
01:07:45.400 --> 01:07:55.719
I set you focus on your feet, notice your feet relaxing,

601
01:07:59.280 --> 01:08:06.960
I will be focusing on my feet. I will be

602
01:08:07.280 --> 01:08:25.319
noticing my feet relaxing. If I said focus on your hands,

603
01:08:28.159 --> 01:08:37.640
and maybe notice the difference between each hand, Perhaps notice

604
01:08:37.800 --> 01:08:43.840
the the air in the room, the temperature of the room.

605
01:08:45.760 --> 01:08:56.119
On the backs of your hands. You may start to

606
01:08:56.720 --> 01:09:04.760
notice what almost feels like a very light breeze, even

607
01:09:04.840 --> 01:09:09.000
though there may not be any type of breeze at

608
01:09:09.079 --> 01:09:22.039
all where you are right now. And as you become

609
01:09:22.720 --> 01:09:37.079
aware of your hands, I'm also aware of how relaxed

610
01:09:37.399 --> 01:10:01.159
my hands are feeling now. And when it comes to

611
01:10:02.720 --> 01:10:08.720
potentially drifting off to sleep, which may be the reason

612
01:10:09.079 --> 01:10:25.239
you're listening, I also feel drowsy when I make these recordings.

613
01:10:30.039 --> 01:10:46.399
I also notice my mind drifting. In fact, at times

614
01:10:48.479 --> 01:11:02.640
I've actually fallen asleep without even noticing, and then I

615
01:11:02.800 --> 01:11:14.079
carry on talking, and it's suddenly, when I listen back

616
01:11:14.319 --> 01:11:23.279
to do the editing, I hear snoring, and I think,

617
01:11:23.720 --> 01:11:33.520
I don't remember snoring. I remember talking. Was this snoring

618
01:11:33.840 --> 01:11:40.560
was a pig turned up? That's why I sound like

619
01:11:40.640 --> 01:11:51.720
when I snare and I get really into the whole experience.

620
01:11:59.640 --> 01:12:09.239
I don't how you feel, how relaxed you feel in

621
01:12:09.319 --> 01:12:34.880
your feet, how relaxed you feel in your hands. I

622
01:12:35.039 --> 01:12:49.199
have noticed more and more that the more relaxed, deeper

623
01:12:54.279 --> 01:13:04.600
level of comfort you feel, the easier your breathing becomes.

624
01:13:11.199 --> 01:13:27.840
It's almost like that additional muscle relaxation. So this allows

625
01:13:27.920 --> 01:13:59.000
you to breathe easier without necessarily focusing on your breath, however,

626
01:13:59.239 --> 01:14:28.000
being able to notice the ease in which you breathe

627
01:14:28.239 --> 01:15:18.000
so naturally. You breathe so very easily and smoothly. Whenever

628
01:15:18.159 --> 01:15:36.479
I imagine my breathing improving, when I've got my eyes closed,

629
01:15:42.520 --> 01:15:55.399
I tend to visualize a beautiful field with trees and

630
01:15:55.680 --> 01:16:29.000
flowers m producing all that life giving oxygen. It feels

631
01:16:29.319 --> 01:16:51.079
nice too, if nothing else, just taking some time away

632
01:16:55.800 --> 01:17:39.039
from everything, enjoying that feeling of peace, serenity with a

633
01:17:39.439 --> 01:18:31.319
joyful heart. Time seems to just drip by, so very slowly, relaxed,

634
01:18:37.239 --> 01:19:11.920
so deeply, peaceful, completely unattacked, matched to any thoughts whatsoever

635
01:19:16.319 --> 01:20:19.319
in this moment, completely free. Noticing that your mind has

636
01:20:19.560 --> 01:20:59.079
slowed down. Slowed down because nothing really requires your attention.

637
01:21:15.560 --> 01:21:29.840
You can enjoy the physical sensations of allowing the stress

638
01:21:30.159 --> 01:21:41.840
to rip out of your body, to appear out of

639
01:21:42.359 --> 01:22:11.560
every part of your body being released from your brain,

640
01:22:17.399 --> 01:23:08.880
your mind slowly but surely, the muscle sing lex rems

641
01:23:26.039 --> 01:24:07.439
so very deeply, so deeply, and the feelings, the pleasant

642
01:24:07.680 --> 01:24:32.439
feelings in your arms and shoulders, deepening each part of

643
01:24:32.560 --> 01:25:14.119
your body further and deeper and deeper. Noticine, the feelings

644
01:25:14.600 --> 01:25:41.000
in the back of your neck, feelings in your wrists,

645
01:26:14.199 --> 01:26:54.159
muscles in front of your body. I also feeling peaceful, deeply.

646
01:27:11.199 --> 01:27:21.479
There's a sense of peace spreads through your very core.

647
01:27:52.000 --> 01:28:11.880
Even when you focus on your mind, her mind becomes

648
01:28:19.279 --> 01:29:42.079
be and slower, even deeper, relaxing, so very slow. Your stomach,

649
01:29:56.199 --> 01:30:43.880
PA's fin's stomach, your back. Notice Notice how relaxed you'd

650
01:30:44.119 --> 01:31:22.399
now feel in the hole of your back, in spy

651
01:31:26.520 --> 01:31:31.199
from your brain all the way down the middle of

652
01:31:31.319 --> 01:31:42.960
your back, sending and receiving millions of messages every day,

653
01:31:54.039 --> 01:32:11.760
decomfort increasing deep thing rives.

654
01:32:41.680 --> 01:32:42.359
You mes.

655
01:33:08.239 --> 01:33:21.880
Legs, spreading those signals down a spine or cord into air,

656
01:33:22.119 --> 01:33:41.520
every part of your body, your shins and your calf, muscles,

657
01:34:08.760 --> 01:34:44.000
your elbows, Feelings of peace and tranquility spreading through your body, tips.

658
01:34:43.680 --> 01:34:59.600
Of your toes, to your eyes, your fingers, all the

659
01:34:59.640 --> 01:35:01.439
way to know about.

660
01:35:12.960 --> 01:36:09.640
The thinker, Rea, the thinker, Please to drift in mind,

661
01:36:14.159 --> 01:36:37.680
just wandering away, happy to let go, let go completely,

662
01:36:40.159 --> 01:37:38.119
let go, so tranquil, the whole body, enjoying a sense

663
01:38:02.920 --> 01:40:03.079
listening guy, he more peace for enjoy space, this space

664
01:40:06.159 --> 01:42:32.399
of peace and safety. So fary, relaxed, letting go. Maybe

665
01:42:32.680 --> 01:42:40.399
we can just focus on the different parts of your body,

666
01:42:44.560 --> 01:43:53.319
just to notice you forehead and your eyes u so

667
01:43:53.680 --> 01:45:34.039
los noticing the sense of complete freedom, absolute freedom, drif dria.

668
01:45:46.479 --> 01:46:31.239
He's for energy. Pase to breezeuch easy.

669
01:47:12.279 --> 01:47:12.560
Loose.

670
01:47:33.880 --> 01:47:45.439
You may have or may not have noticed your mind

671
01:47:46.159 --> 01:48:47.560
drifting peaceful, move even more deeply in the direction of

672
01:48:52.760 --> 01:50:54.960
total blissful peace, bliss for peace, raft, total peace, Come soup, calm,

673
01:51:06.680 --> 01:52:18.520
Let him go, peace with mind fury, so relax, so relaxed,

674
01:52:43.000 --> 01:52:46.239
your body feels almost.

675
01:52:47.359 --> 01:53:16.319
Invisible, so the very relaxed, I'm peaceful, so.

676
01:53:24.039 --> 01:54:26.319
Peaceful, RelA lir mhm. And you could start to notice

677
01:54:26.720 --> 01:54:35.720
that you are feeling more relaxed, even though I've not

678
01:54:37.479 --> 01:54:48.159
purposely focused your mind upon that sense of physical comfort

679
01:54:48.920 --> 01:54:55.720
that is growing within you throughout your body, and your

680
01:54:55.840 --> 01:55:06.399
mind starts to slow down, And that could be almost

681
01:55:06.600 --> 01:55:16.119
in recognition of I guess my speech not being particularly fast,

682
01:55:22.680 --> 01:55:33.079
and things just generally feel calmer. Just by listening to

683
01:55:33.239 --> 01:55:41.840
my voice, you give yourself an opportunity to take a

684
01:55:41.960 --> 01:55:48.720
break from the day, take a break from your life

685
01:55:49.920 --> 01:55:58.359
as it is, and to give yourself a rest, giving

686
01:55:58.399 --> 01:56:05.880
yourself permission to take some time off and to allow

687
01:56:06.079 --> 01:56:12.199
your body to relax and allow your mind to slow down,

688
01:56:16.279 --> 01:56:23.960
which in turn releases the tension and he stresses that

689
01:56:24.159 --> 01:56:33.840
you had in your body. It's almost as if the

690
01:56:33.960 --> 01:56:38.960
parts of your body just open up, allowing the negativity

691
01:56:39.279 --> 01:56:51.159
out and at the same time replacing that negativity with

692
01:56:51.800 --> 01:57:01.399
positive heathing energy, which then fills your body up and

693
01:57:01.560 --> 01:57:13.680
your mind to also starts to appreciate those feelings of

694
01:57:14.960 --> 01:57:34.439
increasing confidence, an almost uplifting, feeling positive, healing, an energy

695
01:57:34.840 --> 01:57:45.359
that spreads through your body like a wave of comfort,

696
01:57:50.199 --> 01:58:00.479
and all this comes and just allowing yourself a few minutes,

697
01:58:02.319 --> 01:58:05.359
maybe half an hour, however long you want it to be,

698
01:58:06.840 --> 01:58:18.760
to just rest and allow your mind and your body

699
01:58:21.000 --> 01:58:37.760
to almost reset itself to the settings of comfort and relaxation, calmness,

700
01:58:42.039 --> 01:58:51.399
which allows more room for feelings of pleasure and happiness

701
01:58:55.439 --> 01:59:05.199
to move around your body into your mind, almost as

702
01:59:05.239 --> 01:59:14.359
if your mind and your body are sinking together, almost

703
01:59:14.720 --> 01:59:28.720
mirroring each other with that growing positivity and calmness, And

704
01:59:28.880 --> 01:59:36.159
it feels nice. It really does feel nice to know

705
01:59:36.439 --> 01:59:45.279
that you are the one that has allowed yourself to

706
01:59:45.560 --> 01:59:54.640
feel more comfort and to experience.

707
01:59:56.359 --> 01:59:57.479
More of this.

708
01:59:59.279 --> 02:00:14.439
Deep relaxation spreading throughout your body. And as I focus

709
02:00:16.000 --> 02:00:21.760
on each part of your body, you can notice that

710
02:00:21.960 --> 02:00:36.479
that part becomes even more relaxed just by focusing on it.

711
02:00:39.039 --> 02:00:48.680
It becomes even more calm and comfortable just by focusing.

712
02:00:52.760 --> 02:00:58.479
And as I move down your body, starting at your head,

713
02:01:01.199 --> 02:01:07.920
the parts that you've already focused on will continue to

714
02:01:08.079 --> 02:01:15.720
relax deeply, and those parts that have not yet focused

715
02:01:15.800 --> 02:01:29.119
on or just automatically release any remain intention in anticipation

716
02:01:29.560 --> 02:01:43.079
of even more comfort about to come now, and start

717
02:01:43.199 --> 02:01:50.199
by focusing on your forehead, just being aware of the

718
02:01:50.479 --> 02:02:00.760
feelings of your forehead and any background sounds. But mister

719
02:02:01.039 --> 02:02:05.960
Herbert the pigeon can just allow you to feel even

720
02:02:06.119 --> 02:02:16.119
more relaxed. Just means you're in the moment. This isn't

721
02:02:16.640 --> 02:02:24.479
this isn't a sterile environment. This is the world. I

722
02:02:24.680 --> 02:02:32.039
live in the countryside, so there's lots of nature sounds around.

723
02:02:37.399 --> 02:02:42.520
So as you focus on your forehead, just notice how

724
02:02:42.600 --> 02:02:52.600
it becomes even more relaxed as you focus only on

725
02:02:52.800 --> 02:03:02.359
my voice and that part of your body. Moving down

726
02:03:02.600 --> 02:03:15.119
to your eyes, focusing on your eyes, noticing how your

727
02:03:15.199 --> 02:03:23.000
eyelids feel so heavy yet so light at the same time,

728
02:03:26.399 --> 02:03:37.039
and all the muscles around your eyes relaxing completely. Moving

729
02:03:37.159 --> 02:03:44.319
your focus down to your mouth, your lips, your tongue,

730
02:03:45.560 --> 02:03:53.479
your teeth, and your gums, the whole of your mouth relaxing,

731
02:03:57.000 --> 02:04:07.199
calm and loose. As you focus now on your jaw,

732
02:04:10.319 --> 02:04:13.880
not just the parts of your jaw near your mouth

733
02:04:14.680 --> 02:04:19.000
and your chin, but all the way up the size

734
02:04:19.039 --> 02:04:25.880
of your face to your ears, the hole of your jaw,

735
02:04:28.520 --> 02:04:55.600
feeding more relaxed and calm focusing on your neck, the

736
02:04:55.760 --> 02:05:03.239
front of your neck and your throat relaxing and loose

737
02:05:04.000 --> 02:05:13.560
and calm. The sides of your neck, the right and

738
02:05:13.840 --> 02:05:26.439
left side of your neck relax and loose and calm.

739
02:05:32.840 --> 02:05:39.479
And now the back of your neck, focusing on the

740
02:05:39.760 --> 02:05:50.199
back of your neck, letting go of any tension that

741
02:05:50.399 --> 02:05:59.199
may have been there before, and enjoying that sense of

742
02:06:00.279 --> 02:06:10.920
increasing comfort and release that you can experience in the

743
02:06:11.039 --> 02:06:23.279
back of your neck. Moving down your back and moving

744
02:06:23.560 --> 02:06:27.880
either side of your spine right from the top of

745
02:06:28.000 --> 02:06:33.520
your back all the way down to the bottom of

746
02:06:33.600 --> 02:06:50.560
your back down to your lower back. And as you

747
02:06:50.840 --> 02:06:58.119
move up and down your spine, you can feel the

748
02:06:58.359 --> 02:07:13.399
muscles either side of your spine relaxing even more. And

749
02:07:13.520 --> 02:07:20.239
as those muscles relax, that sense of comfort starts to

750
02:07:20.479 --> 02:07:30.880
spread outwards from your spine into both sides of your back,

751
02:07:34.680 --> 02:07:38.359
the top of your back, the middle and your lower back.

752
02:07:41.880 --> 02:07:49.000
And as you scan gently and slowly up and down

753
02:07:49.239 --> 02:07:54.239
your back, there's the muscles in the top of your

754
02:07:54.359 --> 02:08:04.319
back relax and become looser. The muscles in the middle

755
02:08:04.359 --> 02:08:11.680
of your back also seem to just almost divide from

756
02:08:11.720 --> 02:08:25.479
each other, separating and almost melting and in your lower back.

757
02:08:29.239 --> 02:08:36.760
There seems to be an extra special feeling of comfort.

758
02:08:42.039 --> 02:08:48.199
The spreads into your hips. Sit down your lower back,

759
02:08:48.520 --> 02:08:56.479
into your hips, into the area where your cosis are,

760
02:09:00.119 --> 02:09:06.239
and into your buttocks, and all these muscles that spread

761
02:09:09.000 --> 02:09:18.720
from your lower back into your hip area start to melt,

762
02:09:23.199 --> 02:09:35.680
start to ready, let go, an't even nowhere about to

763
02:09:36.199 --> 02:09:42.880
focus on your shoulders. Your back and your spine will

764
02:09:43.000 --> 02:10:04.239
continue to let go, continue to relax so calmly, and

765
02:10:04.279 --> 02:10:09.359
as you focus on your shoulders, you may notice that

766
02:10:09.520 --> 02:10:40.960
they're already feeding really loose, they're already feeding calm and fearing.

767
02:10:45.159 --> 02:10:53.439
Those muscles then move from your neck into your shoulders.

768
02:11:00.119 --> 02:11:29.439
Feel so soft and gentle, so smooth and calm, and

769
02:11:29.640 --> 02:11:42.479
the feeling in your shoulders seems to spread deep into

770
02:11:42.560 --> 02:11:52.960
your shoulders, that sense of relaxation not just traveling deeply

771
02:11:53.399 --> 02:12:09.720
into your muscles, but also relaxed in the bones, and

772
02:12:10.000 --> 02:12:16.319
move it all the way to underneath your arms, relaxing

773
02:12:18.199 --> 02:12:22.960
a whole area between the tops of your shoulders and

774
02:12:23.199 --> 02:12:41.600
underneath your arms healing. You feel so relaxed and comfortable

775
02:12:42.880 --> 02:13:02.119
in your shoulders, which sends that deep healing message into

776
02:13:02.199 --> 02:13:13.720
your arms, and you may feel almost as if your

777
02:13:14.079 --> 02:13:23.319
arms are not even there, because they're so relaxed, so

778
02:13:24.920 --> 02:14:10.399
deeply relaxed, so so calm, so poose, not fings spreading

779
02:14:13.239 --> 02:14:26.920
all the way down your arms, two elbows, including your

780
02:14:27.039 --> 02:14:53.800
elbows circumforts, spreads your away into wrists, your forearments and

781
02:14:54.039 --> 02:15:16.840
your wrists so heavy, yet at the same time so

782
02:15:17.199 --> 02:16:17.239
light and gentle folk. See now on your hands, my hands,

783
02:16:23.560 --> 02:16:53.079
so peaceful in your hands, the sense of real peace.

784
02:17:04.879 --> 02:17:18.600
It just seems to feel so familiar when your hands

785
02:17:19.000 --> 02:18:56.360
relax deeply. Is your thing is a thing, is soldles nothing,

786
02:18:56.559 --> 02:19:30.399
it's hips. Moving your attention to the front, to your body,

787
02:19:43.559 --> 02:21:23.719
so comfortable, moving your focus eight what muscles in your thighs,

788
02:21:40.520 --> 02:22:17.959
your knees so relaxed, a calf, mussels and just shins

789
02:22:21.639 --> 02:22:23.159
co perzy they.

790
02:23:15.360 --> 02:24:36.719
Fur and the feathing and your feet, sir, peaceful, so calm,

791
02:24:42.479 --> 02:25:28.600
so peaceful, so calm, so peaceful, sycom.

792
02:25:32.079 --> 02:26:05.559
So peace fa re sin peace fall s come allowing

793
02:26:05.639 --> 02:26:12.840
that deep relaxation. Just spread your chest, in your stomach,

794
02:26:25.879 --> 02:26:44.959
letting go everything. So I'm gonna start counting down now,

795
02:26:47.639 --> 02:26:56.319
from twenty down to one. You can imagine in a

796
02:26:56.399 --> 02:27:02.200
way it's like just walking down some steps and each

797
02:27:02.399 --> 02:27:08.040
step or twenty steps, and each step represents a level

798
02:27:08.600 --> 02:27:21.319
of comfort, each step represents a deepening of that comfort,

799
02:27:27.959 --> 02:27:33.639
and the furvies you walk down those steps a deeper

800
02:27:34.079 --> 02:29:30.280
and more relaxed you feel. So starting with number twenty twenty, nineteen, eighteen, seventeen,

801
02:30:16.639 --> 02:39:42.639
sixteen eight four four teen too well fire nine eight seven.

802
02:40:00.680 --> 02:41:19.760
Usa six.

803
02:42:34.639 --> 02:48:28.239
Five four two one. And now as you focus on

804
02:48:28.360 --> 02:48:41.879
your eyes, We're gonna count down from ten tout one,

805
02:48:48.239 --> 02:48:57.840
focusing just on your eyes, your eyelids, the muscles around

806
02:48:57.920 --> 02:49:09.920
your eyes, your eyeslls themselves, our whole area that makes

807
02:49:10.040 --> 02:49:24.079
up your eye. And as we count down from ten

808
02:49:26.079 --> 02:49:39.399
down to one, whilst focusing on your eyes, you'll become

809
02:49:41.479 --> 02:49:53.559
twice is relaxed with each number counting down that you

810
02:49:53.760 --> 02:50:01.280
may find the only you want to do is just

811
02:50:03.280 --> 02:50:10.479
drift off to sleep. And if that's what you want,

812
02:50:13.520 --> 02:50:26.040
then just allow yourself to do that. Now, focus in

813
02:50:26.440 --> 02:50:33.520
on your eyes. I'm going to begin counting down from

814
02:50:33.719 --> 02:52:17.079
ten down to one right now, ten nine eight h h.

815
02:52:43.280 --> 02:54:26.079
Seven day.

816
02:54:47.319 --> 02:55:58.879
Five four.

817
02:56:05.280 --> 02:57:12.639
Six three.

818
02:58:17.959 --> 02:59:46.680
Two one.

819
02:59:52.719 --> 02:59:52.879
Two.

820
03:00:01.280 --> 03:00:12.559
Counting down from ten to one ten nine eight seven

821
03:00:14.680 --> 03:00:37.280
six five four three two one. And maybe that was

822
03:00:37.319 --> 03:00:41.520
a bit too quick, in order to relax. Maybe it's

823
03:00:41.520 --> 03:00:47.479
a bit too fast for you to notice the calming

824
03:00:47.719 --> 03:00:54.559
of your body, maybe even a little bit of pressure there,

825
03:00:54.719 --> 03:00:58.239
Like you're counting down from ten to one. Would you

826
03:00:58.399 --> 03:01:01.840
expect me to do man, expect me to stick all

827
03:01:01.879 --> 03:01:11.959
with floppy just because you're counting down. If you try again,

828
03:01:13.319 --> 03:01:19.280
but this time, I go this lower. This time, as

829
03:01:19.319 --> 03:01:24.239
you focus on the whole of your body before we

830
03:01:24.479 --> 03:01:31.520
focus on your legs, just notice how your body does

831
03:01:33.280 --> 03:01:46.399
start to feel more relaxed with every number that I

832
03:01:46.600 --> 03:02:45.079
count down ten nine, eight, seven, six, five, four, three

833
03:02:58.559 --> 03:03:36.280
two one, And just notice how how you feel generally,

834
03:03:36.719 --> 03:03:51.000
how your body feels. It's not necessarily even about counting

835
03:03:51.159 --> 03:03:58.280
down from ten to one. It's that space that you have,

836
03:03:59.600 --> 03:04:18.079
that space between being active physically or mentally to just

837
03:04:22.799 --> 03:04:28.000
sitting or lying down, just being there, not doing anything,

838
03:04:28.159 --> 03:04:32.920
not saying anything, not the needing to think about anything.

839
03:04:34.760 --> 03:04:38.399
So it opens up a space, you know, a bit

840
03:04:38.479 --> 03:04:49.319
of a space, a gap. And the more I camped

841
03:04:49.360 --> 03:04:53.920
down from ten to one, the bigger that gap becomes.

842
03:04:56.920 --> 03:05:09.440
So there's that gap of calmness, of comfort, relaxation. It's

843
03:05:09.479 --> 03:05:23.079
a nice feeling and it moves those stresses or discomforts

844
03:05:23.200 --> 03:05:36.000
physically or emotionally, moves them away. Allows you.

845
03:05:38.719 --> 03:05:39.239
To just.

846
03:05:42.200 --> 03:05:48.959
Slow down. Someone to count again from ten down to one,

847
03:05:49.360 --> 03:05:59.559
and notice that gap widening, the gap, And as it widens,

848
03:05:59.639 --> 03:06:05.559
it's all I slight. The distress and attention falls into

849
03:06:05.680 --> 03:06:23.639
the gap. It gives you that distance, that space.

850
03:06:26.040 --> 03:06:31.479
Now ten.

851
03:06:35.840 --> 03:08:32.840
Nine, eight, seven, six, five, four three two one. How

852
03:08:32.920 --> 03:08:36.719
does your body feel.

853
03:08:38.680 --> 03:08:38.840
Now?

854
03:08:51.559 --> 03:09:06.840
Can you notice that the feeling calma, the feeling more

855
03:09:07.280 --> 03:09:34.639
relaxed as we now focus on your legs, just your legs.

856
03:09:50.680 --> 03:10:10.799
We're just gonna start with focusing on your thighs. Of course,

857
03:10:10.920 --> 03:10:15.799
it's not the most exciting thing to be doing, because

858
03:10:19.239 --> 03:10:21.879
I'm sure like most of your body is not a

859
03:10:22.040 --> 03:10:34.440
lot going on right now. Just focusing on the whole

860
03:10:34.559 --> 03:10:40.959
of your thighs, the tops of your thighs, the sides

861
03:10:41.120 --> 03:10:48.079
of your thighs, the bottoms of your thighs, your outer thighs,

862
03:10:48.200 --> 03:10:53.120
and you're inner thighs. Basically the whole of your thigh

863
03:10:53.239 --> 03:11:10.440
that leads into your hip goes down to your knee joints. Now,

864
03:11:10.520 --> 03:11:17.520
this is a big area. It's a very heavy area.

865
03:11:18.040 --> 03:11:24.000
It's very strong, probably the strongest muscles in your body

866
03:11:24.719 --> 03:11:39.000
or in your thighs. But I don't think we perhaps

867
03:11:41.040 --> 03:11:53.719
give enough attention to our thighs. Perhaps we don't acknowledge

868
03:11:54.399 --> 03:12:13.799
how important our thighs are to our lives, how much

869
03:12:16.440 --> 03:12:29.920
they actually do for us, all for our lives. And

870
03:12:30.040 --> 03:12:35.879
it may seem sound really weird, but I think that

871
03:12:36.040 --> 03:12:43.959
all of our body parts, especially our thighs, need some TLC,

872
03:12:47.280 --> 03:13:00.479
a bit of love shown, a bit of acknowledgement, thank you,

873
03:13:03.639 --> 03:13:15.959
gratitude for what our thighs do for us. And I

874
03:13:16.079 --> 03:13:21.799
know this may sound a bit strange. Maybe you think,

875
03:13:22.200 --> 03:13:25.120
why am I Surely I should be out in the

876
03:13:25.239 --> 03:13:33.760
garden hugging a tree or something. Well, it's hard to

877
03:13:33.799 --> 03:13:37.000
set a microphone up on a tree. That's why I'm

878
03:13:37.040 --> 03:13:39.920
doing this indoors. Otherwise I would be outside hugging a tree.

879
03:13:41.120 --> 03:13:49.879
Now I can't see the television from the tree. If

880
03:13:49.920 --> 03:13:55.280
you move down to your knees, getting such an important part,

881
03:13:59.559 --> 03:14:04.680
and I think we don't necessarily I'll speak for myself here,

882
03:14:07.159 --> 03:14:12.239
I don't necessarily appreciate all that my needs do for

883
03:14:12.399 --> 03:14:18.239
me until I have a problem with my knee. It's

884
03:14:18.280 --> 03:14:23.360
occasionally if I ever maybe I'll pash it, or it's

885
03:14:23.559 --> 03:14:30.040
aching for some reason. It's then that I realize how

886
03:14:30.239 --> 03:14:34.120
much it does. You know, the benefit of being able

887
03:14:34.200 --> 03:14:42.719
to use my legs without any kind of physical discomfort

888
03:14:44.360 --> 03:14:51.360
is a beautiful thing that's possibly not appreciated until it's

889
03:14:52.000 --> 03:15:01.399
temporarily removed. You know that's comfort. But as you focus

890
03:15:01.479 --> 03:15:09.360
on your knees, regardless of how your knees feel, you

891
03:15:09.440 --> 03:15:15.280
can have that sense of gratitude and love to your

892
03:15:15.360 --> 03:15:27.959
knees for all that they do for you, And you

893
03:15:28.040 --> 03:15:31.920
can still have that attention on your thighs and maybe

894
03:15:32.120 --> 03:15:38.399
notice how your thighs feel. Maybe you've noticed that they

895
03:15:39.319 --> 03:15:57.079
are relaxing more deeply as you focus now on the

896
03:15:57.159 --> 03:16:01.559
bottoms of your legs, your shins, and your calf muscles,

897
03:16:02.079 --> 03:16:10.319
the bones between your knees and your feet, incorporating of course,

898
03:16:10.440 --> 03:16:22.840
your ankles so important. Anyone that's had even like the

899
03:16:23.079 --> 03:16:29.879
slightest sprain of an ankle knows how how much we

900
03:16:30.040 --> 03:16:40.280
take our ankles for granted. And it's kind of strange

901
03:16:40.319 --> 03:16:45.159
in a way when you think that. You know, logically,

902
03:16:45.479 --> 03:16:48.559
our wrists are a lot thinner than the rest of

903
03:16:48.639 --> 03:16:53.479
our arms, which is okay. It doesn't can't see any

904
03:16:53.520 --> 03:16:58.440
problem with that because we're just picking stuff up. But

905
03:16:58.559 --> 03:17:04.600
our ankles so much thinner than the rest of our legs,

906
03:17:11.040 --> 03:17:15.479
and from a physics perspective or logical even it doesn't

907
03:17:15.520 --> 03:17:21.520
really make sense that all this weight would ultimately be

908
03:17:22.639 --> 03:17:32.639
resting on your ankles then leading to your feet, that

909
03:17:33.239 --> 03:17:42.200
thin area, thin bone. Yeah, it does so much great work.

910
03:17:44.360 --> 03:17:53.879
Supports us, supports our body for a lifetime, helps us

911
03:17:54.559 --> 03:18:03.920
to balance, helps you to get around and be mobile.

912
03:18:10.280 --> 03:18:18.040
And there's the calf muscles. Of course, when I was younger,

913
03:18:18.440 --> 03:18:21.760
I couldn't see the point in calf muscles didn't seem

914
03:18:21.799 --> 03:18:26.840
to do anything. Okay, if I walked around on tiptoes,

915
03:18:27.639 --> 03:18:31.479
then my calf muscles get some work. But of course

916
03:18:31.559 --> 03:18:35.680
that's not true. The calf muscles are being used whenever

917
03:18:35.799 --> 03:18:47.719
we use our legs and your shins there to protect

918
03:18:49.680 --> 03:18:58.319
your lower legs, shaped in a way, almost as a

919
03:18:58.399 --> 03:19:10.680
protector for the bone, leading of course to your ankles

920
03:19:14.079 --> 03:19:20.639
and your feet. But we're not going to focus on

921
03:19:20.760 --> 03:19:22.840
your feet. We're just going to focus on the legs.

922
03:19:24.920 --> 03:19:29.680
I realize that now that I've mentioned your feet, you'll

923
03:19:29.680 --> 03:19:34.600
probably focuses on them anyway, So maybe I should focus

924
03:19:34.680 --> 03:19:40.520
on your feet a little bit. You can have them

925
03:19:40.559 --> 03:19:46.079
in your awareness, the same as you have your thighs

926
03:19:46.399 --> 03:19:50.680
in your awareness. Even though we haven't been focusing on

927
03:19:50.840 --> 03:19:57.000
your thighs a few minutes, I've been focusing on your ankles,

928
03:20:02.719 --> 03:20:17.920
there's still that sensation of comfort in your thighs and

929
03:20:18.040 --> 03:20:27.479
this that movement of energy because the thighs hold lots

930
03:20:27.479 --> 03:20:33.000
of different sensations. Of course, there's the muscles, the big

931
03:20:33.399 --> 03:20:45.479
straw muscles that we have in our thighs. But the

932
03:20:45.680 --> 03:20:51.639
skin on the outside of the thighs, as in the

933
03:20:51.760 --> 03:20:57.360
outside of all of our body, can be very sensitive,

934
03:21:01.239 --> 03:21:14.440
sensitive to the touch, sensitive to temperature, and inside your

935
03:21:14.600 --> 03:21:22.000
thighs the bones, there's the muscle, there's the blood, vessels,

936
03:21:22.200 --> 03:21:28.000
the arch trees, all this stuff that's inside your thighs.

937
03:21:32.280 --> 03:21:35.479
And I guess sometimes it'd be nice if you could

938
03:21:35.479 --> 03:21:40.840
actually put your fingers inside your thighs and a message,

939
03:21:43.239 --> 03:21:46.760
so you can message on the outside, of course, but

940
03:21:46.879 --> 03:21:49.959
to be able to get deep into the muscles and

941
03:21:50.079 --> 03:21:55.200
to be able to just message inside your thighs, message

942
03:21:55.239 --> 03:22:03.959
in the bones of your leg argin or the veins,

943
03:22:04.159 --> 03:22:14.360
and just gently healing your thighs, and you could move

944
03:22:14.600 --> 03:22:21.959
down message and inside your knees, just message in those bones,

945
03:22:22.959 --> 03:22:30.000
but with healing fingertips, spreading that healing energy deep into

946
03:22:30.120 --> 03:22:39.520
the joints of your knees. Of course, there's the back

947
03:22:39.760 --> 03:22:44.719
of your your knee, you know, the inside crease where

948
03:22:44.760 --> 03:22:52.159
your knee is. It's a very sensitive area. Very it

949
03:22:52.239 --> 03:22:56.120
feels very nice when you stroke it. That might be

950
03:22:56.239 --> 03:22:59.959
because it's an area that's not really touched very od.

951
03:23:02.239 --> 03:23:09.120
It's almost like a hidden part, that crease in your legs.

952
03:23:09.200 --> 03:23:16.239
It's almost it's like a part that has a sensitivity,

953
03:23:16.360 --> 03:23:26.799
which is a little bit different. Of course, it's protected

954
03:23:26.920 --> 03:23:38.120
by your legs, So you can imagine putting your fingers

955
03:23:38.319 --> 03:23:48.319
into that crease in your legs, fold in between your legs,

956
03:23:49.040 --> 03:23:53.639
you can just message with your fingertips. Imagine your fingertips

957
03:23:53.760 --> 03:24:04.639
going inside, massage in the muscle tissue you can cause

958
03:24:04.840 --> 03:24:11.440
field the bones of your knees, healing through your fingertips,

959
03:24:18.840 --> 03:24:24.159
and then as you go down to your calf muscles,

960
03:24:24.559 --> 03:24:26.280
and that's the part. I'd like to be able to

961
03:24:27.120 --> 03:24:34.440
really put my fingertips deep inside my calf muscles, massage

962
03:24:34.559 --> 03:24:43.639
in every single tissue of that muscle, healing every part,

963
03:24:49.600 --> 03:24:55.680
and then doing the same for my shins, massage in

964
03:24:55.840 --> 03:25:03.399
and gently stroking the bones, gently, stroking them, healing in

965
03:25:03.479 --> 03:25:10.639
a loving way, because they deserve to be treated as

966
03:25:10.760 --> 03:25:14.760
the precious bones that they are. Because our legs are

967
03:25:14.840 --> 03:25:18.600
so precious as in all the other parts of our body,

968
03:25:21.120 --> 03:25:35.000
and more precious of any jure on the planet. When

969
03:25:35.040 --> 03:25:42.840
you start to think about your legs in this way,

970
03:25:47.440 --> 03:25:54.079
it can change your perspective. It might sound a bit

971
03:25:57.200 --> 03:26:01.440
a bit silly to start with the idea of having

972
03:26:02.319 --> 03:26:12.319
love for your legs, showing appreciation for your thighs, wanting

973
03:26:12.440 --> 03:26:16.360
to be able to put your hands in your thighs

974
03:26:18.319 --> 03:26:24.799
the massage the muscles and the bones, and to get

975
03:26:24.840 --> 03:26:33.079
your fingers deep in there, releasing all tension, just to

976
03:26:33.280 --> 03:26:42.719
show how much you care about your legs, how much

977
03:26:42.799 --> 03:26:45.760
you care for what your legs.

978
03:26:45.719 --> 03:26:46.399
Do for you.

979
03:26:47.959 --> 03:26:59.920
Regularly, your knees, your calves, your ankles, the strength of

980
03:27:00.239 --> 03:27:08.280
your ankles, considering how thin they are compared to the

981
03:27:08.360 --> 03:27:16.079
rest of your legs, especially your thighs. Yeah, they're so strong,

982
03:27:17.600 --> 03:27:32.040
so flexible, absolutely amazing things. Your ankles are truly a

983
03:27:32.200 --> 03:27:43.000
gift because of what they do for you, supporting all

984
03:27:43.239 --> 03:27:50.120
that weight, regardless of how what weight you are, even

985
03:27:50.159 --> 03:27:54.760
if you only ate stone, there's still a lot of

986
03:27:54.920 --> 03:28:01.959
weight for these little ankles. Now I'm a lot heavier

987
03:28:02.000 --> 03:28:11.680
than each snow double out, Yet my ankles support my

988
03:28:11.799 --> 03:28:19.079
body all the time. Orthough they do give off a

989
03:28:19.239 --> 03:28:24.600
sigh of relief when I sit down, as I've got

990
03:28:24.639 --> 03:28:33.639
my whole legs do my feet feet also go my

991
03:28:33.799 --> 03:29:01.319
toast clap. We're so happy. Your legs really are amazing.

992
03:29:03.959 --> 03:29:07.760
And I know that about talking about your legs is

993
03:29:07.879 --> 03:29:14.520
probably possibly among the most most boring things you've ever

994
03:29:15.200 --> 03:29:23.479
heard anyone say. Possibly, but boring or not, everything I

995
03:29:23.639 --> 03:29:39.520
said is true. Your legs are amazing. Your legs deserve

996
03:29:40.600 --> 03:29:59.200
not just respect, they deserve to relax deeply. They deserve

997
03:29:59.440 --> 03:30:04.879
to take time out of the day to just let

998
03:30:05.079 --> 03:30:41.000
go completely. Your legs really can relax. And because the

999
03:30:41.159 --> 03:30:45.639
legs are so such a most, you know, very important

1000
03:30:46.319 --> 03:30:50.799
part of your body. When you relax your legs, the

1001
03:30:50.959 --> 03:31:02.159
rest of your body also naturally follows in that journey

1002
03:31:02.280 --> 03:31:14.000
of comfort. I can feel it in my hips. My

1003
03:31:14.200 --> 03:31:21.520
hips feel really loose, and also my ler back as well.

1004
03:31:23.559 --> 03:31:29.280
My lower back really feels it feels stretched, even though

1005
03:31:29.319 --> 03:31:32.959
I'm just sitting in a chair and there's no stretching.

1006
03:31:35.680 --> 03:31:38.840
As far as I'm aware that I'm doing. It's almost

1007
03:31:38.840 --> 03:31:42.680
as if the muscles are just relaxed so much that

1008
03:31:42.799 --> 03:31:49.840
there is a natural stretch as the tension has reduced

1009
03:31:51.280 --> 03:32:09.879
a lot. And I'm now going to count down from

1010
03:32:10.520 --> 03:32:19.559
ten down to one, and you can continue to fill

1011
03:32:21.360 --> 03:32:45.639
wonderfully relaxed ten nine, eight, seven, six, five.

1012
03:32:49.959 --> 03:32:54.120
Four three.

1013
03:32:57.959 --> 03:32:58.159
Two.

1014
03:33:02.520 --> 03:33:20.360
Why relax? So I'm just going to count down from

1015
03:33:20.479 --> 03:33:24.959
five down to one, And as a countdown, if you

1016
03:33:25.120 --> 03:33:32.000
just focus on the numbers, just the numbers counting down,

1017
03:33:33.079 --> 03:33:42.200
and notice how you feel in this moment as you

1018
03:33:42.360 --> 03:33:49.879
hear the numbers counting down, knowing that those numbers counting

1019
03:33:49.959 --> 03:33:59.959
down represent you feeling calmer, not just in your body,

1020
03:34:00.280 --> 03:34:08.639
but also relaxing your mind. I just notice how you feel.

1021
03:34:09.520 --> 03:34:15.440
There's nothing to do, there's nothing to say, there's nothing

1022
03:34:15.559 --> 03:34:52.559
to think about, starting with number five, four three two.

1023
03:34:58.360 --> 03:34:58.600
One.

1024
03:35:08.040 --> 03:35:19.879
And as you notice the gradual letting go that the

1025
03:35:20.040 --> 03:35:27.680
tension in your body, you may also begin to notice

1026
03:35:27.799 --> 03:35:35.000
and be aware of how your mind is starting to

1027
03:35:36.360 --> 03:35:42.959
slow down. This is just a natural thing that happens.

1028
03:35:45.559 --> 03:35:50.760
It's not really a special procedure. It's just natural because

1029
03:35:50.840 --> 03:35:56.719
as your body relaxes, your mind also starts to relax,

1030
03:35:58.319 --> 03:36:01.959
and the more your mind relaxes, the more your body relaxes.

1031
03:36:02.120 --> 03:36:12.600
It's just a continuous circle of relaxation. And there's that

1032
03:36:13.879 --> 03:36:21.760
calmness that comes from relative quietness. You know, even even

1033
03:36:21.799 --> 03:36:28.760
if there's background sounds either your side, online, it's still

1034
03:36:29.280 --> 03:36:34.520
going to be quite calm. You know, you haven't got

1035
03:36:34.600 --> 03:36:39.760
the television on, there's no music in the background unless

1036
03:36:39.760 --> 03:36:47.200
you're listening to the recording. With music, of course, you're

1037
03:36:47.360 --> 03:36:49.479
very likely not going to be sitting in a room

1038
03:36:49.559 --> 03:36:54.120
with other people. Of course you might be, but generally

1039
03:36:54.280 --> 03:36:57.399
it's more ideal if you can do this on your own,

1040
03:36:59.120 --> 03:37:16.559
so distractions and when you stop thinking about stuff, relaxation

1041
03:37:18.559 --> 03:37:30.600
automatically rises. A sense of comfort starts to grow, and

1042
03:37:32.399 --> 03:37:37.639
without trying to build it up into something fantastical or

1043
03:37:41.040 --> 03:37:49.760
something magical, this is just a natural process, something that's

1044
03:37:50.920 --> 03:37:59.840
easy to accomplish. In fact, it's almost you know, the

1045
03:38:00.200 --> 03:38:06.879
sense of relaxing completely happens really when you put no

1046
03:38:07.079 --> 03:38:11.639
effort into it. It's not something that you can really force.

1047
03:38:14.280 --> 03:38:23.639
It's something that happens naturally. And part of the process

1048
03:38:24.040 --> 03:38:35.239
of this recording and others is simply two allow you

1049
03:38:37.639 --> 03:38:48.479
to take advantage of this space this time, to just

1050
03:38:52.680 --> 03:39:03.959
let go, to just be here, to be in with

1051
03:39:04.159 --> 03:39:16.360
how you feel, yet with the intention of wanting to

1052
03:39:17.360 --> 03:39:28.680
relax deeply and maybe even to fall asleep, depending on

1053
03:39:29.239 --> 03:39:35.600
what it is that you wish for yourself in this moment.

1054
03:39:42.600 --> 03:39:51.959
As we know, relaxing is the majority of the process

1055
03:39:52.079 --> 03:39:57.239
of falling asleep. The actual falling asleep part is a

1056
03:39:57.399 --> 03:40:05.159
tiny bit at the end. The deeper relaxed you become,

1057
03:40:09.120 --> 03:40:27.120
the easier you find yourself drifting. You can also, if

1058
03:40:27.159 --> 03:40:38.000
you choose, stay focused on my voice and really enjoy

1059
03:40:43.920 --> 03:41:07.200
the process of gradually relaxing each muscle in your body

1060
03:41:12.280 --> 03:41:41.440
effortlessly and just observing the sensation of letting go completely.

1061
03:41:47.479 --> 03:41:51.479
This time, I'm going to count from six down to one,

1062
03:41:56.360 --> 03:42:05.479
and you can notice your mind calming down more with

1063
03:42:05.920 --> 03:42:19.559
each number that you hear me say, naturally, feeling calm

1064
03:42:20.120 --> 03:44:58.239
and slow and peaceful, six, five, four, three, two, one,

1065
03:45:19.399 --> 03:45:28.959
being aware of how your mind to slowed right down,

1066
03:45:32.239 --> 03:45:55.639
sinking deeply into relaxation. And as you focus on your mind,

1067
03:45:55.920 --> 03:46:05.879
you maintain is that there are some thoughts still there,

1068
03:46:08.479 --> 03:46:18.000
maybe some stubborn thoughts that for some reason perhaps need

1069
03:46:18.079 --> 03:46:18.719
your attention.

1070
03:46:25.719 --> 03:46:27.040
So what you can do is.

1071
03:46:32.520 --> 03:46:45.040
Send love to those thoughts. Sprinkle those thoughts with love.

1072
03:46:46.760 --> 03:46:51.000
Might all petals from a flower, Just sprinkle it over them,

1073
03:46:52.440 --> 03:46:59.559
petals filled with love towards those thoughts, to let those

1074
03:46:59.760 --> 03:47:04.440
thoughts to know that you're not abandoned in them.

1075
03:47:05.879 --> 03:47:07.239
You just need them.

1076
03:47:08.479 --> 03:47:20.399
You require them to just calm down, slow down, quiet down.

1077
03:47:24.079 --> 03:47:24.479
For now.

1078
03:47:32.360 --> 03:47:37.360
So as you focus on those remaining thoughts. As we

1079
03:47:37.559 --> 03:47:42.799
count down this time from seven down to one. With

1080
03:47:42.920 --> 03:47:56.840
each number, just imagine sprinkling those flower petals of love, kindness,

1081
03:47:58.440 --> 03:48:10.280
gratitude over those thoughts, which will allow them to just

1082
03:48:11.719 --> 03:48:26.719
melt away and relax deeply. With every number, those thoughts

1083
03:48:26.840 --> 03:49:35.520
will become more and more relaxed, starting with number seven, six, five, four,

1084
03:50:01.440 --> 03:51:18.799
three two one. And as you now notice how relaxed

1085
03:51:22.600 --> 03:51:41.680
your feeling in your body, we're going to focus on

1086
03:51:41.840 --> 03:51:53.680
your hands, because the more relaxed your hands are, the

1087
03:51:53.879 --> 03:52:14.600
more relaxed your body and mind are. And there's you

1088
03:52:14.879 --> 03:52:25.639
focus on your hands and your fingers. There's nothing needed

1089
03:52:25.879 --> 03:52:31.440
to be done. There's no clenching of fists or dents

1090
03:52:31.639 --> 03:52:42.440
in the fingers or anything like that. It's just noticing

1091
03:52:43.319 --> 03:53:10.920
and focusing on your hands, noticing how they feel, because

1092
03:53:11.040 --> 03:53:22.360
the more relaxed your hands feel, the calmer your mind feels,

1093
03:53:24.239 --> 03:53:33.120
and the more comfort you feel throughout your body.

1094
03:53:38.319 --> 03:53:39.159
And you.

1095
03:53:41.840 --> 03:54:13.120
May have already noticed you mind is starting to dress

1096
03:54:26.920 --> 03:54:41.200
like since just on your hands and fingers, allowing them

1097
03:54:42.280 --> 03:54:55.680
to experience a real deepening of that relaxation in your

1098
03:54:55.879 --> 03:54:57.719
hands and fingers.

1099
03:55:03.239 --> 03:55:03.879
More.

1100
03:55:06.719 --> 03:55:26.200
And more relaxed. With each number from eight down to one.

1101
03:55:31.280 --> 03:55:41.120
You can almost feel that healing and relaxing energy spreading

1102
03:55:42.319 --> 03:55:49.920
into your hands and fingers, becoming.

1103
03:55:53.760 --> 03:55:55.399
Year more.

1104
03:55:57.319 --> 03:56:15.399
Relaxing with each number going down eight down to one,

1105
03:56:19.719 --> 03:59:10.840
drifting drifting again starting with number eight, seven, six, five, four, three,

1106
03:59:41.479 --> 04:00:39.559
fo just being here now, nothing to think about, nothing

1107
04:00:39.639 --> 04:00:50.639
to do, nothing to say, and everything just feels calmer.

1108
04:00:55.239 --> 04:01:02.719
And this is your natural state of being. This is

1109
04:01:03.000 --> 04:01:09.639
how you just normally feel when you take away all

1110
04:01:09.680 --> 04:01:16.639
of that other stuff that we add, you know, things

1111
04:01:16.760 --> 04:01:27.760
like stress and worrying and overthinking and the anxiety, tension

1112
04:01:32.040 --> 04:01:38.959
just generally thinking about stuff. You take that away, which

1113
04:01:39.040 --> 04:01:48.239
is what we do. What we do now you're left

1114
04:01:48.360 --> 04:01:59.280
with a real sense of peacefulness which comes to you

1115
04:01:59.520 --> 04:02:12.840
very quick play because ultimately it's just a feeling a

1116
04:02:13.079 --> 04:02:21.159
feeling of comfort. It's almost as if you've gone inside

1117
04:02:21.239 --> 04:02:33.399
yourself and you've found a special place where everything is peaceful,

1118
04:02:36.360 --> 04:02:41.719
a place where you can feel relaxed and your natural

1119
04:02:43.879 --> 04:02:50.200
sense of comfort, a place where you can be you,

1120
04:02:54.920 --> 04:03:01.920
where you can accept yourself for who you are, a

1121
04:03:02.040 --> 04:03:08.559
place where you're not trying to please anybody else ever,

1122
04:03:12.559 --> 04:03:21.120
a place where you can actually not just love yourself,

1123
04:03:21.239 --> 04:03:26.680
but in some ways more importantly, you can like yourself

1124
04:03:29.200 --> 04:03:46.479
appreciate who you are. That sense of gratitude is in

1125
04:03:46.600 --> 04:03:57.120
the air all around you, and that's also a place

1126
04:03:57.319 --> 04:04:07.520
where you can actually feel the healing energy soaking into

1127
04:04:07.600 --> 04:04:25.000
your body. Healing energy soaking into your body, and that

1128
04:04:25.239 --> 04:04:35.479
healing energy spreads through your veins, traveling to each and

1129
04:04:35.799 --> 04:04:46.680
every single part of your body, and you start to

1130
04:04:46.799 --> 04:04:54.360
realize that actually that healing energy, it's not just entered

1131
04:04:54.399 --> 04:05:05.920
into your brain, it's become part of your brain, and

1132
04:05:06.079 --> 04:05:17.840
that spinal fluid is now mixed with healing energy, not

1133
04:05:18.200 --> 04:05:26.159
just allowing you to feel so much more relaxed and

1134
04:05:26.479 --> 04:05:38.920
healthy in this moment, but also you start to realize

1135
04:05:39.200 --> 04:05:49.120
that actually, what's happening now with that heathing, relaxing energy

1136
04:05:50.040 --> 04:06:02.000
spreading through your body, it's actually changing your life, it's

1137
04:06:02.040 --> 04:06:07.600
actually changing the way you're going to feel not just now,

1138
04:06:09.440 --> 04:06:16.239
but tomorrow and the next day. As your health improves,

1139
04:06:19.840 --> 04:06:27.159
not just your physical health, but your mental health. Things

1140
04:06:27.559 --> 04:06:32.799
that used to bother you in the past, for some reason,

1141
04:06:34.000 --> 04:06:41.559
no longer have the effect that they used to because

1142
04:06:41.680 --> 04:06:53.360
something has changed deep within you. Maybe things that used

1143
04:06:53.399 --> 04:07:03.840
to cause you to feel anger no longer have that

1144
04:07:04.760 --> 04:07:12.760
power to control you the way they seem to be

1145
04:07:12.879 --> 04:07:21.959
able to before. As you realize that you're the one

1146
04:07:23.959 --> 04:07:35.719
who decides what affects you, You're the one who decides

1147
04:07:38.520 --> 04:07:49.559
to feel relaxed and calm when you choose to enjoy

1148
04:07:51.120 --> 04:08:06.639
noticing these natural developments of healing continuing to grow and

1149
04:08:06.840 --> 04:08:18.159
improve your life day by day, including of course, your

1150
04:08:18.239 --> 04:08:35.520
ability to relax so much easier and sleep in It's

1151
04:08:35.600 --> 04:08:45.920
the most natural thing in the world to you, because

1152
04:08:46.200 --> 04:08:53.319
falling asleep is something that you've done so many times

1153
04:08:55.079 --> 04:09:00.719
in your life, and you know that you were born,

1154
04:09:02.239 --> 04:09:08.840
as we all were, with the ability to fall asleep naturally.

1155
04:09:13.120 --> 04:09:23.760
We were born with that ability to just drift off

1156
04:09:24.520 --> 04:09:37.639
into a deep, healing sleep. Even when we're kids sometimes

1157
04:09:37.719 --> 04:09:42.159
will fall asleep and we don't even want to try

1158
04:09:42.239 --> 04:09:46.479
to take us stay awake. Maybe it's a birthday in

1159
04:09:46.559 --> 04:09:50.719
the morning, or it's Christmas or holiday or something we

1160
04:09:50.879 --> 04:09:53.280
look forward to. We don't want to go to sleep.

1161
04:09:55.559 --> 04:10:00.559
But the more we want to stay awake, the more

1162
04:10:00.760 --> 04:10:09.079
we just start to drift. And the more you fight drifting,

1163
04:10:09.760 --> 04:10:12.120
the more you try to stop yourself and drift in

1164
04:10:12.200 --> 04:10:25.200
a safe the deeper and stronger that drifting becomes. Because

1165
04:10:25.239 --> 04:10:30.680
we're born not just with the need to relax deeply

1166
04:10:32.399 --> 04:10:42.239
and to naturally fall asleep, but it's our birthright, it's

1167
04:10:42.360 --> 04:10:52.879
part of our DNA, and sometimes as we get older

1168
04:10:52.959 --> 04:11:06.399
in life, perhaps at times we have forgotten that relaxing completely.

1169
04:11:08.159 --> 04:11:21.520
It's not only a wonderfully pleasant experience, it's also really easy.

1170
04:11:32.879 --> 04:11:40.399
It's very very easy to let go, because that's all

1171
04:11:40.440 --> 04:11:54.840
it is. It's just deciding to let go. And when

1172
04:11:54.959 --> 04:12:02.319
you press the play button on my record, audience, you

1173
04:12:02.719 --> 04:12:13.479
have given permission for my voice to relax you. When

1174
04:12:13.520 --> 04:12:17.600
you press that play button, you have given me permission

1175
04:12:18.840 --> 04:12:32.520
for my words to affect you in a positive only

1176
04:12:33.040 --> 04:12:52.520
a positive way. Opening up your mind two useful and

1177
04:12:54.200 --> 04:13:11.799
healing suggestions that can have such an amazing effect on

1178
04:13:12.040 --> 04:13:24.079
how you feel right now, as well as those changes

1179
04:13:24.399 --> 04:13:34.559
that continue long after the recording ends. Those changes within

1180
04:13:34.719 --> 04:13:48.040
you to continue to flourish and grow, transforming your life

1181
04:13:50.280 --> 04:14:02.360
in a positive, beautiful way, allowing you to move forward

1182
04:14:02.799 --> 04:14:09.520
in your life in the direction that you choose for yourself.

1183
04:14:18.600 --> 04:14:30.600
And this feeling, this feeling that you can experience a safety, comfort, calmness.

1184
04:14:38.399 --> 04:14:52.360
This feels so nice. It's such a healthy place to be,

1185
04:15:00.239 --> 04:15:14.040
and that positivity grows within you each and every day.

1186
04:15:17.120 --> 04:15:26.920
Moving forward, you're going to find that you're more relaxed

1187
04:15:29.239 --> 04:15:41.600
physically and in your mind is more relaxed. And it's

1188
04:15:41.680 --> 04:15:47.200
not that you're thinking slower. It's just that your mind

1189
04:15:47.319 --> 04:15:59.159
will be less clogged up with unnecessary negativity because from

1190
04:15:59.280 --> 04:16:09.559
now on, your mind rejects negativity. From now on, you're

1191
04:16:09.600 --> 04:16:20.440
going to start noticing when negativity arises and you can

1192
04:16:20.639 --> 04:16:34.559
just say stop, stop, and that negativity will turn around

1193
04:16:35.159 --> 04:16:54.520
and leave you alone. Stop and that negativity will disappear.

1194
04:17:02.719 --> 04:17:09.159
And as you notice that you feel way more relaxed

1195
04:17:10.600 --> 04:17:25.959
than you probably expected, you can now congratulate yourself because

1196
04:17:26.159 --> 04:17:32.559
you're the person that has done this. You are the

1197
04:17:32.680 --> 04:17:37.760
one that has opened your mind up to the simple

1198
04:17:37.959 --> 04:17:45.840
facts that you can feel more relaxed in your body

1199
04:17:46.559 --> 04:17:55.840
and in your mind. You've opened your mind up to

1200
04:17:58.200 --> 04:18:04.760
the birthright of being able to just fall asleep easily

1201
04:18:05.799 --> 04:18:19.840
when you choose. And that's a nice feeling. Don't you

1202
04:18:19.920 --> 04:18:31.319
think it feels nice? Doesn't it? To feel calm? For

1203
04:18:31.559 --> 04:18:36.159
that healing energy is spreading through your body and your

1204
04:18:36.280 --> 04:18:52.040
mind to spend time in a special place where negativity

1205
04:18:53.559 --> 04:19:06.440
can no longer enter. Negativity is banned. It's bad, it's

1206
04:19:06.520 --> 04:19:13.159
not allowed Entryue doesn't it doesn't. This doesn't deserve to

1207
04:19:13.280 --> 04:19:21.319
be here. It doesn't belong here. Negativity has no place

1208
04:19:22.360 --> 04:19:39.159
in your life, which makes room for more comfort, more heathing,

1209
04:19:41.319 --> 04:20:08.559
more relaxation, more peace. It feels nice, doesn't it? Just

1210
04:20:12.040 --> 04:20:32.319
the let go with everything. I'm gonna count down now

1211
04:20:32.600 --> 04:20:40.840
from twenty down to one. You can continue to relax.

1212
04:20:43.000 --> 04:20:54.559
If you choose, you can drift to sleep. With every

1213
04:20:54.760 --> 04:21:06.360
number you hear me say, you can fill twice as relaxed,

1214
04:21:09.399 --> 04:21:20.680
or if you choose, you can fill twice sleepy now

1215
04:21:26.079 --> 04:22:36.239
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, twelve,

1216
04:22:44.280 --> 04:23:26.200
eleven ten m HM nine eight seven, six.

1217
04:23:34.319 --> 04:23:41.760
Five four.

1218
04:24:15.159 --> 04:24:24.959
This is your time to just take a break, your

1219
04:24:25.159 --> 04:24:35.840
time to relax, to allow your mind to slow down,

1220
04:24:44.559 --> 04:24:59.120
to give yourself permission to take a break from everything.

1221
04:25:03.440 --> 04:25:03.600
En you.

1222
04:25:03.639 --> 04:25:10.840
You're the only person that can make that decision. You're

1223
04:25:10.879 --> 04:25:18.239
the only person that can actually tell your mind to

1224
04:25:18.600 --> 04:25:42.680
just relax, to just take some time off so that

1225
04:25:42.840 --> 04:25:47.799
you can focus on your body, getting in touch with

1226
04:25:48.959 --> 04:26:05.280
how you feel physically. And in the process of this

1227
04:26:05.639 --> 04:26:10.559
body scan, where you focus on different parts of your body,

1228
04:26:17.000 --> 04:26:24.399
those parts that you focus on and observe, even though

1229
04:26:24.600 --> 04:26:32.760
you're not purposely requesting for those parts of your body

1230
04:26:32.959 --> 04:26:41.399
to relax, it's kind of expected. You expect when you

1231
04:26:41.600 --> 04:26:54.680
listen to my voice to feel more relaxed naturally, because

1232
04:26:54.760 --> 04:27:04.520
when you're listening to me, your attention is focused on

1233
04:27:04.760 --> 04:27:16.280
my words, and as my words guide you to focus

1234
04:27:20.680 --> 04:27:35.559
on those parts of your body, your focus increases, which

1235
04:27:35.719 --> 04:27:51.680
actually calms your mind. And when your mind calms down,

1236
04:27:56.559 --> 04:28:18.639
your body relaxes. And when your body calms down, your

1237
04:28:18.799 --> 04:28:35.639
mind relaxes. And even though we've not really started the

1238
04:28:35.799 --> 04:28:48.479
focus on your body, you can already feel that healing

1239
04:28:48.719 --> 04:29:03.200
energy spreading through your body, pushing out stress and tension,

1240
04:29:07.319 --> 04:29:14.639
healing all the parts of your body, including your skin,

1241
04:29:15.799 --> 04:29:22.680
your bones, your blood, all of your organs inside your body,

1242
04:29:24.120 --> 04:29:30.879
all of the muscles, all of the fat, all of everything,

1243
04:29:32.719 --> 04:29:38.920
every hair on your body is filled with that healing energy.

1244
04:29:46.920 --> 04:29:54.639
And when your brain it fills with that healing energy,

1245
04:30:02.639 --> 04:30:27.120
the feeling of comfort and relaxation increases deeply, increases in

1246
04:30:27.280 --> 04:30:40.799
a way that in your mind starts to feel perhaps

1247
04:30:41.040 --> 04:30:54.159
bit drowsy because it's not needed, and it may start

1248
04:30:57.479 --> 04:31:13.040
to drift if that's what's needed. So if you're listening

1249
04:31:13.280 --> 04:31:19.280
to this and what you need is deep relaxation, that's

1250
04:31:19.319 --> 04:31:19.879
what you get.

1251
04:31:22.079 --> 04:31:23.559
If what you need is.

1252
04:31:25.280 --> 04:31:32.239
To fall asleep naturally and easily as your mind drifts,

1253
04:31:34.760 --> 04:31:48.520
that's also what will happen. Because by pressing that play

1254
04:31:48.639 --> 04:31:54.040
button on the podcast and listening to me, you give

1255
04:31:54.319 --> 04:32:07.079
permission of your body and your mind. In fact, you

1256
04:32:07.200 --> 04:32:11.680
give the command to your body and your mind to

1257
04:32:11.840 --> 04:32:24.520
relax deeply and to drift off to sleep if that's

1258
04:32:24.879 --> 04:32:41.000
what you want or need. And as I focus on

1259
04:32:41.200 --> 04:32:51.440
the different parts of your body, you may start to

1260
04:32:51.799 --> 04:32:59.600
just drift. And then you come back again and you

1261
04:32:59.719 --> 04:33:04.479
hear me talking and I'm focusing on a different parts

1262
04:33:04.560 --> 04:33:18.400
of your body, and you may find yourself drifting, but

1263
04:33:18.479 --> 04:33:25.560
you don't realize you're drifting until you stop drifting and

1264
04:33:25.959 --> 04:33:33.080
you're alert again to my voice, focusing on a different

1265
04:33:33.240 --> 04:33:42.840
part of your body starts to relax even deeper, because

1266
04:33:42.959 --> 04:33:50.919
that drifting is basically you already in the sleep zone.

1267
04:33:57.439 --> 04:34:00.880
And the more you drift, the longer longer you drift,

1268
04:34:02.400 --> 04:34:13.040
and the longer you drift, eventually that drifting continues into sleep,

1269
04:34:18.040 --> 04:34:20.279
and that's the last you remember.

1270
04:34:21.919 --> 04:34:23.040
Until you wake up.

1271
04:34:27.360 --> 04:34:32.479
In your own time, when you experience the right amount

1272
04:34:32.639 --> 04:34:41.479
of sleep for you, because when you do and if

1273
04:34:41.560 --> 04:34:55.799
you do fall asleep, it's extremely pleasant, so relaxing, so deep,

1274
04:34:57.319 --> 04:35:15.279
healing sleep. I'm going it feels so nice to relax

1275
04:35:15.560 --> 04:35:24.919
into your own body and mind you as you feel

1276
04:35:25.040 --> 04:35:33.439
that heating energy is spreading through you, relaxing news so deeply,

1277
04:35:39.040 --> 04:35:40.959
relaxing us, so.

1278
04:35:43.080 --> 04:35:44.200
So deeply.

1279
04:35:53.040 --> 04:36:06.720
As we start to focus on your eyes, moving down

1280
04:36:09.599 --> 04:37:07.720
to chol down till nick, you, shoulders, palms, head, fus, chest, stomach,

1281
04:37:15.000 --> 04:37:49.520
your back, your spine, your hips, your legs, your feet,

1282
04:37:58.360 --> 04:38:26.880
your taste, yeh, and feeding, eating, spreading and growing inside

1283
04:38:27.240 --> 04:38:40.840
your body, feeling you up. Now let's focus again, are

1284
04:38:40.959 --> 04:38:48.799
parts of your body, focusing this time on your forehead,

1285
04:38:55.279 --> 04:39:04.520
now on your mouth, your lips, your tongue, the whole

1286
04:39:04.599 --> 04:39:26.400
of your mouth. Focus then on your fingers. Maybe you

1287
04:39:26.520 --> 04:39:32.040
could move your fingers a little bits. You can focus

1288
04:39:32.159 --> 04:39:46.680
on each one individually, both hands, and even though if

1289
04:39:46.759 --> 04:39:52.000
you focus on both of your hands now they almost

1290
04:39:52.119 --> 04:40:00.639
seem to just melt into one. Wherebe is you're right hand,

1291
04:40:00.840 --> 04:40:10.759
start in your left hand, and almost as if just

1292
04:40:11.040 --> 04:40:27.560
mixed together. Now focusing on your knees, just noticing how

1293
04:40:27.720 --> 04:40:51.720
your knees fell. Now, focusing on your elbows, focusing on

1294
04:40:51.919 --> 04:41:31.279
both of your elbows, just serving the feeling of your elbows. Now,

1295
04:41:31.759 --> 04:41:49.439
focusing observing the back of your neck, feeding that energy

1296
04:41:51.919 --> 04:42:38.560
in the back of your neck, absurd your ankles, being

1297
04:42:38.919 --> 04:42:47.119
aware of physical sensations in your ankles.

1298
04:43:47.119 --> 04:43:47.880
What to say?

1299
04:43:50.279 --> 04:44:11.919
No, you twos? Who you think? Being aware? How you taste?

1300
04:44:14.680 --> 04:45:06.279
Yea right now? Nine you sn how you entire body fails,

1301
04:45:15.919 --> 04:46:01.599
noticing how your mind feels. Now lett him go, letting go,

1302
04:46:09.680 --> 04:46:59.520
letting go everything, letting go, letting go, letting go everything everything.

1303
04:47:05.799 --> 04:47:09.479
I'm going to start now, and I'd like you just,

1304
04:47:09.639 --> 04:47:15.279
first of all, just to see yourself lying down on

1305
04:47:15.400 --> 04:47:21.560
that message table, lying on your front. Your head is supported,

1306
04:47:22.000 --> 04:47:30.720
your arms are supported, and you feel comfortable and breathing

1307
04:47:30.919 --> 04:47:40.319
is really easy, and you feel you feel confident in

1308
04:47:40.439 --> 04:47:42.639
how you look as well. So there's none of that

1309
04:47:42.799 --> 04:47:49.560
issue of body problems or shyness, because I'm a professional

1310
04:47:50.720 --> 04:47:57.119
and this is a therapy session, so none of that

1311
04:47:57.240 --> 04:48:07.479
stuff matters whatsoever. This is about you. This is about

1312
04:48:07.880 --> 04:48:16.000
how you feel and how you can enjoy that sense

1313
04:48:16.080 --> 04:48:22.119
of comfort and relaxation that comes from letting go and

1314
04:48:22.319 --> 04:48:30.439
allowing my hands and my fingers to relax you by

1315
04:48:30.479 --> 04:48:39.000
a message your body. So I want to start off

1316
04:48:39.200 --> 04:48:44.080
just by placing my hands on the back of your head,

1317
04:48:45.520 --> 04:48:50.880
just gently, just you can feel what my hands feel

1318
04:48:51.000 --> 04:48:57.720
like really on you. So you can maybe feel the

1319
04:48:57.840 --> 04:48:59.919
warmth of my hands on the back of your head.

1320
04:49:03.680 --> 04:49:07.200
With my hands to the side of your head, not pressing,

1321
04:49:07.360 --> 04:49:13.680
but just holding there very gently, maybe over your ears,

1322
04:49:14.240 --> 04:49:17.200
and a little bit on your face, just so you

1323
04:49:17.319 --> 04:49:25.200
can feel my hands so you can become accustomed to them.

1324
04:49:33.840 --> 04:49:36.000
And now put my hands on the back of your

1325
04:49:36.080 --> 04:49:43.479
head again and gently let them slide down onto the

1326
04:49:43.560 --> 04:50:00.560
back of your neck. You can feel my hands gently

1327
04:50:00.799 --> 04:50:03.080
stroke in the back of your neck to start with,

1328
04:50:07.720 --> 04:50:11.680
just so you can get used to the feeling with

1329
04:50:11.840 --> 04:50:19.319
my hands on your skin, get accustomed to realize that

1330
04:50:19.840 --> 04:50:29.919
you're safe and it's all good, it's all fine, And

1331
04:50:30.000 --> 04:50:34.119
I'm going to start gently messaging the muscles in the

1332
04:50:34.200 --> 04:50:50.080
back of your neck with both hands. Now, this is

1333
04:50:50.119 --> 04:50:56.400
a very trusting situation, really, because our necks are so

1334
04:50:56.720 --> 04:51:01.720
fragile and to have someone have their hands around your

1335
04:51:01.840 --> 04:51:06.720
neck in that way can sometimes be problematic for people,

1336
04:51:07.959 --> 04:51:12.439
which is why massages are quite good, because it allows

1337
04:51:12.479 --> 04:51:22.439
you to relax and to get in touch with trust,

1338
04:51:26.720 --> 04:51:38.599
to feel peaceful and calm. And there's a massage the

1339
04:51:38.919 --> 04:51:46.880
sides of your neck gently moving from the bottom of

1340
04:51:46.959 --> 04:51:50.680
your neck, it would be sort of near where your

1341
04:51:50.720 --> 04:51:56.080
shoulders start. I guess all the way up to your

1342
04:51:56.240 --> 04:52:01.759
jaw is kind of area that side of your neck.

1343
04:52:04.520 --> 04:52:07.080
Of course, it's a lot longer than the front of

1344
04:52:07.159 --> 04:52:23.240
your neck. The message in the back of your neck,

1345
04:52:27.080 --> 04:52:35.880
especially that area where perhaps we hold tension, and as

1346
04:52:35.959 --> 04:52:40.599
that area's message, you can actually feel a sense of

1347
04:52:40.759 --> 04:52:48.799
release in the back of your neck and maybe you

1348
04:52:48.959 --> 04:52:54.279
can breathe it out as well. Notice how it feels.

1349
04:52:54.520 --> 04:53:07.720
Notice how you feel. Then moving down to that area

1350
04:53:08.279 --> 04:53:15.880
between your neck and your shoulders, that muscle area, starting

1351
04:53:15.959 --> 04:53:22.959
to message that area on both sides. I mean, this

1352
04:53:23.000 --> 04:53:25.479
would be the area that a lot of people would

1353
04:53:25.560 --> 04:53:28.279
message if they were going to give you like a

1354
04:53:28.400 --> 04:53:34.439
shoulder message. Even that's not technically the shoulders, but it's

1355
04:53:34.520 --> 04:53:38.639
all the muscles that lead to the shoulders from the

1356
04:53:38.799 --> 04:53:44.959
neck and the game that can hold tension and stress.

1357
04:53:46.240 --> 04:53:51.200
And when massaged, sometimes a nice deep message is useful,

1358
04:53:54.319 --> 04:54:09.720
and you decide how deep that message is and just

1359
04:54:09.919 --> 04:54:16.840
allow my knuckles just to dig in to get to

1360
04:54:16.959 --> 04:54:27.000
those muscles and to reading relaxed all the time, being

1361
04:54:27.240 --> 04:54:44.759
firm yet gentle with you and just stroking down the

1362
04:54:44.959 --> 04:54:53.479
area to your actual shoulders, moving to the muscles of

1363
04:54:53.560 --> 04:55:04.720
your shoulders and maybe initially just pulling up the shoulders

1364
04:55:04.720 --> 04:55:08.040
a little bit off the table, just to give you

1365
04:55:08.159 --> 04:55:18.560
a little bit of a stretch, but very gently. And

1366
04:55:18.680 --> 04:55:21.200
you've got the muscles at the front of your shoulders,

1367
04:55:21.959 --> 04:55:32.919
the sides and the back. Again, this is a part

1368
04:55:33.080 --> 04:55:38.479
that can really take quite a bit of pressure, quite

1369
04:55:38.479 --> 04:55:46.560
a bit of needing if if you wish to really

1370
04:55:48.400 --> 04:55:53.840
release the tension to really get into those muscles, and

1371
04:55:57.279 --> 04:56:00.639
you can let your fingers in there make you feel

1372
04:56:00.840 --> 04:56:07.560
really nice. Sometimes it's just being stroked gently or being

1373
04:56:08.240 --> 04:56:18.119
massaged quite strongly. It can all be beneficial to the

1374
04:56:18.240 --> 04:56:36.840
reortanization with the muscles in your shoulders. Now to move

1375
04:56:37.000 --> 04:56:46.319
down your arms, we do one arm at a time,

1376
04:56:47.240 --> 04:56:58.240
starting with your right arm. Well ideas, I just lift

1377
04:56:58.360 --> 04:57:01.240
your arm up, just hold it to the side of

1378
04:57:01.360 --> 04:57:09.479
you that would still be attached, and I just message

1379
04:57:10.959 --> 04:57:23.720
the tops of your arms all the way down to

1380
04:57:23.840 --> 04:57:50.680
your forearms into your wrists, gently massaging that parts, the

1381
04:57:50.840 --> 04:57:54.319
softer part, which is the under part of the arm,

1382
04:57:57.400 --> 04:58:01.119
which leads to the crease in your rowbo the inside.

1383
04:58:02.560 --> 04:58:16.880
It's much more sensitive skin sometimes just having that stroked

1384
04:58:20.000 --> 04:58:35.279
and I feel really nice, pleasurable and relaxing. Now moving

1385
04:58:35.400 --> 04:58:49.000
down to your right hand, just holding your hand in

1386
04:58:49.200 --> 04:58:59.000
both of my hands, just pressing gently on the back

1387
04:58:59.080 --> 04:59:10.159
of your hand, stretching your fingers ever slightly at the

1388
04:59:10.279 --> 04:59:25.240
same time pressing down and messaging each finger, and then

1389
04:59:25.439 --> 04:59:36.360
starting to massage the palms of the hand. Just turning

1390
04:59:36.520 --> 04:59:47.240
the hand gently, stretching it gently, and actually having your

1391
04:59:47.400 --> 04:59:55.520
hand held can really be an emotional experience sometimes even

1392
04:59:55.599 --> 05:00:00.159
if it is a stranger. So when you don't know

1393
05:00:00.400 --> 05:00:05.720
very well, like a massage person or a therapist, maybe

1394
05:00:07.759 --> 05:00:20.599
because it's intimate and you can feel nice, you can

1395
05:00:20.639 --> 05:00:31.479
feel safe. And as I put that right arm back

1396
05:00:31.599 --> 05:00:39.720
down where it was, to do the same with your

1397
05:00:39.799 --> 05:00:52.880
left arm, exactly the same. Massage in the muscles in

1398
05:00:53.000 --> 05:01:01.200
your arm, all the way down to your wrist, stroking

1399
05:01:01.279 --> 05:01:10.799
the inside of your arm, just being gentle or as

1400
05:01:11.040 --> 05:01:24.560
firm as you require, and then massaging your left hand,

1401
05:01:31.119 --> 05:01:41.159
stretching the fingers, gently, massaging the palm of your left hand.

1402
05:01:53.040 --> 05:02:21.159
And you feel so so relaxing, so comforting, and I

1403
05:02:21.360 --> 05:02:33.439
just rest your left down, back down, start to massage

1404
05:02:33.959 --> 05:02:43.759
your back, the biggest part of your body, starting at

1405
05:02:43.799 --> 05:02:50.720
the top, starting again where we already have been, the

1406
05:02:50.919 --> 05:02:55.840
area at the top in between his shoulders, near your neck.

1407
05:02:57.599 --> 05:03:02.639
Going back and the massaging area again, but this time

1408
05:03:03.040 --> 05:03:16.080
moving downwards, taking a downward stroke to the middle of

1409
05:03:16.119 --> 05:03:24.200
your back, working from the outside inwards. It's a massage

1410
05:03:24.279 --> 05:03:31.599
in the your back, but the the outsides of your back,

1411
05:03:35.759 --> 05:03:49.319
the parts where your arms would maybe rest against, almost

1412
05:03:51.479 --> 05:04:03.680
the path that connects your front to your back, and

1413
05:04:03.959 --> 05:04:12.680
just messaging down firmly but gently, as firm as you want,

1414
05:04:16.119 --> 05:04:20.560
moving down and moving across a little bit, and moving

1415
05:04:20.599 --> 05:04:26.599
all the way down again being very gentle yet firm

1416
05:04:26.840 --> 05:04:38.439
as you choose. Eventually we get to the spine. We

1417
05:04:38.560 --> 05:04:42.639
can massage the muscles and either side of your spine

1418
05:04:43.520 --> 05:04:46.520
from the top of your neck all the way down

1419
05:04:49.360 --> 05:04:58.319
to your lower back. We can do that a few times.

1420
05:05:01.319 --> 05:05:09.479
Sometimes people use the knuckle or the two fingers and

1421
05:05:09.680 --> 05:05:15.159
just go either side of the spine and almost just

1422
05:05:15.400 --> 05:05:18.520
push down, go all the way down to the bottom

1423
05:05:18.560 --> 05:05:27.040
of the spine, each time releasing tension and opening up

1424
05:05:27.720 --> 05:05:36.919
the body, stretching your body so that you feel more

1425
05:05:37.000 --> 05:05:54.400
relaxed but at the same time rejuvenated. And now I'm

1426
05:05:54.439 --> 05:05:58.080
going to move to one side, to your right side,

1427
05:06:02.919 --> 05:06:07.479
and from the bottom of your ribs to your pelvis,

1428
05:06:08.520 --> 05:06:15.279
I'm gonna message that area of your back. I'll stretch

1429
05:06:15.360 --> 05:06:18.599
over the other side and I will pull the muscles

1430
05:06:19.200 --> 05:06:25.360
gently and massage and push from one end that side

1431
05:06:25.479 --> 05:06:29.840
or way to my side to the middle of fact

1432
05:06:30.639 --> 05:06:35.439
to where your spine is, massaging that side of your

1433
05:06:35.479 --> 05:06:42.520
spine the opposite side to where I'm standing. It's almost

1434
05:06:42.720 --> 05:06:49.959
like kneading bread. There's that big area which is firm

1435
05:06:50.759 --> 05:07:00.240
yet lots there to massage. Potentially one of them most

1436
05:07:00.319 --> 05:07:07.439
important places to actually have a message because you really

1437
05:07:07.680 --> 05:07:13.080
feel it. You really feel the release and the pleasure

1438
05:07:14.439 --> 05:07:21.680
of having your lower back massaged. It releases so much

1439
05:07:22.200 --> 05:07:30.599
from your body that's not useful, starting a healing process

1440
05:07:32.240 --> 05:07:45.000
which will continue long after this recording is over. The

1441
05:07:45.200 --> 05:07:48.279
message in this part of your body not only feels

1442
05:07:48.439 --> 05:07:54.479
really good for you, it's actually fun to do because

1443
05:07:54.520 --> 05:08:00.400
it is, as I said, like kneading bread heart that

1444
05:08:00.479 --> 05:08:05.639
you can really get hold of and really message deeply

1445
05:08:07.959 --> 05:08:17.919
if that's your choice. And then I'm going to move

1446
05:08:18.000 --> 05:08:20.319
over to the other side of your body and do

1447
05:08:20.520 --> 05:08:29.400
the same with the opposite heart of your lawer back.

1448
05:08:32.000 --> 05:08:40.680
Kneading and messaging from your sides all the way to

1449
05:08:40.759 --> 05:08:48.240
the middle of your back where your spine is pressing

1450
05:08:48.599 --> 05:08:59.040
and kneading firm and gentle at the same time. It

1451
05:08:59.319 --> 05:09:11.520
feels so releasing this mixture of pleasure, comfort, release, calmness,

1452
05:09:11.880 --> 05:09:23.520
relaxation or mixed together. Plus there's that feeling from your

1453
05:09:23.599 --> 05:09:28.759
stomach as it's being stretched. Even though you're in your

1454
05:09:28.840 --> 05:09:33.119
stomach now, you can feel it being stretched because that

1455
05:09:33.279 --> 05:09:44.680
whole area is connected to your stomach. Now we're going

1456
05:09:44.720 --> 05:09:49.639
to move or move further up to your top of

1457
05:09:49.720 --> 05:09:56.000
your body and we do the same this time starting

1458
05:09:57.360 --> 05:10:04.000
with your upper back. My hands forward over and mass

1459
05:10:04.279 --> 05:10:11.279
massage in that area up to your spine, from the

1460
05:10:11.439 --> 05:10:15.599
side of your body up to your spine. So some

1461
05:10:15.759 --> 05:10:22.439
of that massage area, the muscle tissue or whatever fatty

1462
05:10:22.520 --> 05:10:27.959
tissue even will be possibly from your chest because all

1463
05:10:28.080 --> 05:10:35.080
connected chest and the back connect together. I'm going to

1464
05:10:35.159 --> 05:10:40.119
be massaging and just pulling some of that skin from

1465
05:10:40.200 --> 05:10:49.599
your side up and massaging that area of your upper

1466
05:10:49.680 --> 05:10:58.000
back all the way to your spine. And then I'll

1467
05:10:58.040 --> 05:11:01.000
move down a bit and I'll continue with the middle

1468
05:11:01.040 --> 05:11:08.119
of your back doing exactly the same thing as gentle

1469
05:11:08.400 --> 05:11:21.639
or as deep as you choose. Now move or the

1470
05:11:21.720 --> 05:11:26.520
other side again and do the exact same thing with

1471
05:11:26.799 --> 05:11:30.880
the top of your back on the other side, from

1472
05:11:36.040 --> 05:11:44.720
pretty much underneath your arm area really to your spine,

1473
05:11:49.880 --> 05:11:56.720
and then continuing that all the way down, including your

1474
05:11:56.759 --> 05:12:14.080
lower your middle of your back. I'm gonna go to

1475
05:12:14.200 --> 05:12:20.840
your thighs, the backs of your thighs, and the sides

1476
05:12:20.959 --> 05:12:30.560
of your thighs, starting with your right leg. Massage in

1477
05:12:31.919 --> 05:12:41.080
the back and the side of your thighs gently and firmly.

1478
05:12:43.240 --> 05:12:46.680
There's a lot of muscles there. It's an area that

1479
05:12:46.799 --> 05:12:50.959
can be very tense at times and maybe needs a

1480
05:12:51.040 --> 05:12:53.479
little bit more pressure than the rest of the body

1481
05:12:54.479 --> 05:13:02.240
that's up to you. You can gently stroke the back

1482
05:13:05.040 --> 05:13:09.400
of your legs where you know, opposite your knee joint

1483
05:13:10.680 --> 05:13:23.639
or underneath your knee joint, very sensitive, gentle area, and

1484
05:13:23.639 --> 05:13:30.959
then working down to your calf muscles. Massage in your

1485
05:13:31.080 --> 05:13:40.439
half muscles thoroughly and deeply, if you choose, using both

1486
05:13:40.599 --> 05:13:59.200
hands and fingers, digging deep to your ankles. In the

1487
05:13:59.319 --> 05:14:06.159
back of your back of your ankles, just gently massage

1488
05:14:06.240 --> 05:14:18.040
in that area, maybe lifting the leg and stretching in

1489
05:14:18.080 --> 05:14:40.720
a little bit. Moving to the right foot, massage in

1490
05:14:43.279 --> 05:14:50.040
the bottom of your feet and the size of your

1491
05:14:50.080 --> 05:15:06.759
feet gently but firm enough so they don't tickle, and

1492
05:15:06.959 --> 05:15:12.400
just allow the pleasure that you get from heaving your

1493
05:15:12.439 --> 05:15:21.799
feet massage to just overtake you as I continue to

1494
05:15:22.000 --> 05:15:28.360
message your feet, the bottoms of your feet, the sides,

1495
05:15:31.000 --> 05:15:36.720
your arches, your heel. You can put a lot of

1496
05:15:36.799 --> 05:15:42.639
pressure into your heel and it feels amazing, Yet the

1497
05:15:42.880 --> 05:15:50.959
arches need to be a bit more gentle. Stretching your

1498
05:15:51.080 --> 05:15:57.520
toes gently the message in the bottoms of your toes

1499
05:15:58.279 --> 05:16:13.560
with my fingers each one individually, moving over to the

1500
05:16:13.720 --> 05:16:23.119
left leg to do exactly the same thing. Starting at

1501
05:16:23.159 --> 05:16:27.599
the top of the thighs, work in the back of

1502
05:16:27.680 --> 05:16:35.240
the thighs and the sides, massaging deeply and gently a

1503
05:16:35.400 --> 05:16:49.439
whole area, working all the way down. And this is

1504
05:16:49.520 --> 05:16:55.639
an area that maybe you could like to spend more

1505
05:16:55.759 --> 05:17:04.400
time relaxing and messaging. So perhaps if you wanted like

1506
05:17:04.520 --> 05:17:09.759
a bigger future recording where spend more time on one

1507
05:17:09.880 --> 05:17:21.759
particular area. As you move down to your calf muscles,

1508
05:17:27.720 --> 05:17:41.119
massage in your calf muscles firmly and gently, moving down

1509
05:17:43.439 --> 05:17:49.799
your aincorl into your feet, Massage in the backs of

1510
05:17:49.880 --> 05:18:00.720
your feet, bottoms of your feet, stretching your toe and

1511
05:18:01.000 --> 05:18:07.599
message in each town individually. And then feeling of pleasure

1512
05:18:09.000 --> 05:18:13.479
and release that you experience when your having your feet

1513
05:18:13.840 --> 05:18:35.279
messaged feels really good. Now, she turn over in your mind.

1514
05:18:36.639 --> 05:18:46.360
Laying on your back, I'm just going to start again

1515
05:18:49.639 --> 05:19:04.319
for your neck area in your shoulders, just to get

1516
05:19:04.439 --> 05:19:14.159
back in touch with that area. And as you move up,

1517
05:19:22.000 --> 05:19:26.799
I can clean my hands, make them more fresh, because

1518
05:19:26.840 --> 05:19:36.040
now I'm gonna message your face gently, starting off with

1519
05:19:36.159 --> 05:19:46.840
your forehead. Your eyes are closed and I can just

1520
05:19:47.400 --> 05:19:52.799
stretch your eyes a little bit, pushing up on your

1521
05:19:52.880 --> 05:20:11.360
eyebrows and just massaging around your scalp, massaging down your cheeks,

1522
05:20:12.880 --> 05:20:25.319
around your ears, into your chaw gently the side of

1523
05:20:25.400 --> 05:20:47.439
your neck chin m hm, and just moving down shall

1524
05:20:47.520 --> 05:20:54.799
your neck down to your chest, starting by massage in

1525
05:20:54.919 --> 05:21:02.080
the very top of your chest where the collar bone is.

1526
05:21:04.400 --> 05:21:16.159
Give a side of the collarbone, and then just message

1527
05:21:16.319 --> 05:21:28.520
in the hole of the chest, moving the chest around.

1528
05:21:37.360 --> 05:21:42.119
Because it's quite a large area, you can move from

1529
05:21:42.159 --> 05:21:53.279
one side to the next, moving my hands underneath pretty

1530
05:21:53.360 --> 05:22:02.959
much where your arms are, stretching up, stretching some of

1531
05:22:03.000 --> 05:22:11.000
the muscles of your back in the process, moving up

1532
05:22:12.159 --> 05:22:31.919
over your chest and then moving down again, and then

1533
05:22:32.000 --> 05:22:37.840
allowing my hands they just massage gently and slide down

1534
05:22:39.159 --> 05:22:44.080
towards your stomach, starting in the middle of your chest,

1535
05:22:47.520 --> 05:22:54.080
and then gradually my hands moving apart, have a massage

1536
05:22:54.159 --> 05:22:59.520
in and slide in at the same time, moving down

1537
05:23:03.400 --> 05:23:18.720
to just below your rib cage, moving down the messaging

1538
05:23:18.880 --> 05:23:27.520
up again, giving your chest all the attention that it

1539
05:23:27.680 --> 05:23:42.200
needs to feel completely relaxed. Remembering that I'm also going

1540
05:23:42.279 --> 05:23:47.759
to be focusing on your sides as well, an area

1541
05:23:47.919 --> 05:23:54.080
that really doesn't get much attention, but feels really good

1542
05:23:55.279 --> 05:24:04.639
when it's massaged, just stroking my hands down the sides

1543
05:24:04.720 --> 05:24:11.759
of your body, just below your arms, all way down

1544
05:24:11.840 --> 05:24:26.880
to your hips. Now move into your stomach area. I'm

1545
05:24:26.880 --> 05:24:30.319
going to stand one side of you like I did

1546
05:24:30.439 --> 05:24:34.759
when I did your lower back. We're gonna do a

1547
05:24:34.959 --> 05:24:40.799
similar process of just stretching the muscles from the side,

1548
05:24:44.319 --> 05:24:58.959
gently massaging from one side to the next, moving the

1549
05:24:59.119 --> 05:25:03.439
whole area from below your ribs all the way down

1550
05:25:04.400 --> 05:25:14.200
to below your belly button. And then move around to

1551
05:25:14.279 --> 05:25:30.479
the other side of you and repeat that process of relaxing, deeply, calmly.

1552
05:25:33.639 --> 05:25:40.799
You feel loose, you feel free, And it's something about

1553
05:25:40.919 --> 05:25:45.759
having your stomach message that's different from any other part

1554
05:25:49.279 --> 05:25:53.799
because we do have a tendency of holding a different

1555
05:25:53.919 --> 05:25:57.959
kind of stress in our stomachs that we may not

1556
05:25:58.080 --> 05:26:09.080
be aware of. As a now massage your stomach in

1557
05:26:09.240 --> 05:26:16.680
front of your stomach, making circles around your belly button,

1558
05:26:22.400 --> 05:26:32.000
and then go the other way around. There's a gentleness

1559
05:26:32.159 --> 05:26:38.159
and a freedom that comes from feeling how you're feeling.

1560
05:26:43.680 --> 05:26:48.319
As I now move down the tops of your thighs

1561
05:26:50.119 --> 05:26:55.919
the muscles, massaging them, and I can do this two

1562
05:26:56.080 --> 05:27:06.360
legs at the same time pressing down, massaging deeply those

1563
05:27:06.520 --> 05:27:15.560
muscles in your thighs, at front of your thighs, and

1564
05:27:15.759 --> 05:27:26.959
moving down to your knees, gently massaging your knees, Sliding

1565
05:27:27.119 --> 05:27:32.599
down your shins, put pressure on either side of your

1566
05:27:32.680 --> 05:27:45.520
shin gently softly but firmly, moving down to your ankles,

1567
05:27:50.479 --> 05:28:01.799
stroking the tops of your feet and then each foot

1568
05:28:02.159 --> 05:28:07.439
in each hand, just gently messaging the whole of the foot,

1569
05:28:11.720 --> 05:28:17.240
the top, the bottom, your heel, your ankle, your toes,

1570
05:28:19.759 --> 05:28:29.720
messaging every part of your feet. Feels so good. Just

1571
05:28:30.159 --> 05:28:49.000
let go and enjoy the process. Enjoy feeling so deeply relaxed,

1572
05:28:55.799 --> 05:29:02.119
so much comfort, and so many feelings to come just

1573
05:29:02.279 --> 05:29:17.639
from touching your skin. And you can just lie there

1574
05:29:19.840 --> 05:29:28.599
for as long as you choose, enjoying the feeling of

1575
05:29:28.959 --> 05:29:59.240
deep comfort from being massaged by me. Enjoy feeling deeply raxed.

1576
05:30:05.119 --> 05:30:11.599
And all we're going to do is blow out some candles.

1577
05:30:14.119 --> 05:30:29.200
In your mind, there are going to be a hundred candles,

1578
05:30:36.319 --> 05:30:42.119
and you're going to blow each one out individually, one

1579
05:30:42.479 --> 05:30:49.880
by one, starting at a hundred. As I count down

1580
05:30:55.080 --> 05:31:01.919
all the way down to one, and each time I

1581
05:31:02.200 --> 05:31:11.279
say a number, you can imagine that candle in front

1582
05:31:11.360 --> 05:31:22.360
of you, and I'd like you to actually physically gently

1583
05:31:22.479 --> 05:31:38.159
blow that candle out, just h so it's not big blows,

1584
05:31:38.599 --> 05:31:52.439
just a gentle, and that candle will extinguish. And then

1585
05:31:52.599 --> 05:32:00.119
I'll say the next number to move down, and you

1586
05:32:00.119 --> 05:32:12.639
can just blow that one out as well. And as

1587
05:32:12.720 --> 05:32:23.119
we move down the numbers, you'll find yourself feeding more

1588
05:32:23.319 --> 05:32:24.680
and more relaxed.

1589
05:32:27.720 --> 05:32:28.520
If you need.

1590
05:32:30.000 --> 05:32:39.240
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1591
05:32:43.080 --> 05:32:50.560
In fact, you may struggle to blow out all one

1592
05:32:50.720 --> 05:33:07.560
hundred of these candles as you feel more and more

1593
05:33:07.919 --> 05:33:35.840
deeply relaxed, more and more deeply tired, And the further

1594
05:33:36.200 --> 05:33:45.880
you go down, the more your mind starts to drift.

1595
05:33:52.240 --> 05:33:58.720
You may find that you stop listening to me after

1596
05:33:58.840 --> 05:34:11.680
a while. And even though there may be background sounds

1597
05:34:11.799 --> 05:34:22.599
where you are, you'll be aware of those sounds at

1598
05:34:22.639 --> 05:34:38.880
the moment be me start to just not even notice

1599
05:34:38.959 --> 05:34:59.599
them at all because they're unimportant. Where I am M

1600
05:35:00.080 --> 05:35:05.080
got the sounds of the birds, there's horrors, the pigeon

1601
05:35:07.040 --> 05:35:12.919
who likes to say hello sometimes, and there's the odd

1602
05:35:13.040 --> 05:35:24.080
plane that goes by, maybe traffic and trains in the distance,

1603
05:35:30.360 --> 05:35:42.400
But none of that scenems important. Whatsoever are candles you

1604
05:35:42.560 --> 05:35:57.000
blow out? The less important anything is more candles you

1605
05:35:57.159 --> 05:35:57.680
blow out.

1606
05:36:00.040 --> 05:36:00.360
Mhm.

1607
05:36:01.880 --> 05:36:18.680
The further seemed to move away from sounds, from general

1608
05:36:22.159 --> 05:36:33.360
date days. Stuff seems to just move away on its own.

1609
05:36:38.639 --> 05:36:59.720
You feel more calm with every candle you blow out. Guy,

1610
05:37:00.119 --> 05:37:09.599
did you the next number? Do you hear me say?

1611
05:37:16.680 --> 05:37:28.959
And then you blow that candle out to So easy,

1612
05:37:33.799 --> 05:37:54.439
so simple. We're gonna start by introducing the first candle,

1613
05:37:57.919 --> 05:38:15.319
which is a hundred. First candle is one hundred. When

1614
05:38:15.639 --> 05:38:30.319
you blow that candle out, you'll find immediately a slight

1615
05:38:32.439 --> 05:38:44.319
change in how you feel, as well as a real

1616
05:38:44.599 --> 05:39:06.240
sense of positivity growing within you, relaxation and sleepiness expanding.

1617
05:39:15.040 --> 05:39:44.919
Starting with one hundred, blow out by candle now ninety nine,

1618
05:40:03.360 --> 05:41:11.919
candle ninety eight can do ninety seven, jam ninety six,

1619
05:41:39.720 --> 05:42:41.759
candle ninety five and ninety four can't do ninety three

1620
05:43:01.959 --> 05:44:34.360
and ninety two and ninety one and ninety and eighty

1621
05:44:34.599 --> 05:47:26.159
two nine m Han eighty eight and eighty Cando eighty eight,

1622
05:47:26.919 --> 05:51:39.080
five four ten, Fenn eighty two seven two one can

1623
05:51:43.400 --> 05:51:58.279
seventy nine can't do.

1624
05:52:03.520 --> 05:52:56.680
Seventy eight candle seventy seven, candle seventy six, candle seventy five,

1625
05:53:15.560 --> 05:54:10.040
candle seventy four, candle seventy three, candle seventy two, candle

1626
05:54:15.000 --> 05:55:21.840
seventy one, candle seventy one, candle seventy and do sixty nine,

1627
05:55:31.680 --> 05:56:19.599
candle sixty eight, candle sixty seven, candle sixty five, candle

1628
05:56:25.200 --> 05:57:25.439
sixty four, candle sixty four, candle sixty three, candle sixty

1629
05:57:40.599 --> 05:59:17.880
and sixty one, candle sixty and fifty nine, handle fifty eight,

1630
05:59:28.720 --> 06:00:54.240
candle fifty seven, candle fifty six, candle fifty five, candle

1631
06:00:58.279 --> 06:02:15.240
fifty four, handle fifty three, hando fifty two, fifty two.

1632
06:02:47.479 --> 06:04:19.840
Ten to fifty two, candle fifty one, candle fifty, candle

1633
06:04:23.720 --> 06:06:18.919
fourty nine, candle forty eight, candle forty seven, candle forty six,

1634
06:06:47.040 --> 06:08:44.720
candle forty five, no voty two, candle forty one, candle

1635
06:08:49.720 --> 06:10:50.200
forty handle thirty nine, thirty eight, can't do thirty seven,

1636
06:11:29.240 --> 06:13:02.599
came two thirty five, cant thirty four, cant thirty three,

1637
06:13:35.200 --> 06:16:29.319
handle thirty one, chandle thirty and twin ten nine ten,

1638
06:16:33.840 --> 06:18:59.240
twenty pints and twenty seven and twenty six, candle twenty

1639
06:19:00.040 --> 06:19:45.919
II and chowin.

1640
06:19:46.919 --> 06:19:48.200
T four.

1641
06:20:22.000 --> 06:21:45.759
End twenty three and twenty deep two and twenty two

1642
06:21:46.040 --> 06:24:26.759
one and to winy yen and ninety ten to seventeen

1643
06:25:17.400 --> 06:29:15.080
sixty chancel four ten tu well four and eleven y

1644
06:30:26.720 --> 06:30:27.880
jame do.

1645
06:30:32.279 --> 06:31:30.599
Nine and.

1646
06:31:36.119 --> 06:33:08.799
Eight h six cancel.

1647
06:33:54.040 --> 06:33:55.319
Can do.

1648
06:33:58.880 --> 06:34:49.319
Woo and doy.

1649
06:35:46.599 --> 06:37:02.319
Two two chant. Let go all of those thoughts, worries,

1650
06:37:02.639 --> 06:37:08.720
concerns about the past, thoughts about the future, and even

1651
06:37:10.240 --> 06:37:14.560
things you've been thinking about today. Just let it all

1652
06:37:14.639 --> 06:37:20.880
go because none of it is useful in this moment.

1653
06:37:25.759 --> 06:37:41.159
This is your opportunity to just focus on feeling relaxed,

1654
06:37:45.479 --> 06:37:51.880
allowing yourself to get in touch with that natural sense

1655
06:37:53.959 --> 06:38:02.080
of peace that we all have within us. It's available

1656
06:38:02.159 --> 06:38:07.000
for everyone. It just sometimes takes a little bit of

1657
06:38:07.159 --> 06:38:14.560
effort to set up the right time and place in

1658
06:38:14.799 --> 06:38:21.040
order for you to just let go. Because when you

1659
06:38:21.240 --> 06:38:29.040
do decide to let go and relax, that's what your

1660
06:38:29.080 --> 06:38:37.759
body starts to do because you've chosen. You've chosen to

1661
06:38:38.240 --> 06:38:45.319
just allow your body to unwind and your mind starts

1662
06:38:45.439 --> 06:38:52.880
to slow down. And it's a nice feeling. It's a

1663
06:38:53.000 --> 06:38:57.200
nice feeling at the beginning just to know that you

1664
06:38:57.720 --> 06:39:07.959
have chosen to decide to relax deeply, and because you've

1665
06:39:08.080 --> 06:39:16.599
made that decision, your body will just follow suit. Because

1666
06:39:16.639 --> 06:39:21.279
sometimes all the muscles in your body need is just

1667
06:39:21.639 --> 06:39:30.880
permission from you to relax. Because so often we're busy,

1668
06:39:31.119 --> 06:39:35.319
we're going from here to there, we're walking around, and

1669
06:39:35.439 --> 06:39:42.759
we're doing stuff, and the body doesn't have any time

1670
06:39:43.040 --> 06:39:51.400
or space to really relax deeply. So it kind of

1671
06:39:51.520 --> 06:39:57.080
waits for you to lead the way, waits for your permission.

1672
06:40:01.439 --> 06:40:07.919
And when you do give your permission, when you give

1673
06:40:08.000 --> 06:40:14.279
to say so we need say okay, it's time for

1674
06:40:14.360 --> 06:40:24.040
your body to let go completely and relax totally, your

1675
06:40:24.080 --> 06:40:30.560
body just follows. It's all like a breath of relief.

1676
06:40:31.759 --> 06:40:40.200
Ah good, I can now relax. That feeling at the

1677
06:40:40.360 --> 06:40:43.439
end of a day, of a very physical day that

1678
06:40:43.560 --> 06:40:47.439
you may experience in the past. But you get home

1679
06:40:47.599 --> 06:40:51.159
and you just sit down on a chair, maybe you

1680
06:40:51.360 --> 06:40:57.840
kick your shoes off, and ah, feels so nice knowing

1681
06:40:57.919 --> 06:41:01.759
that you don't have to get up again for a

1682
06:41:01.840 --> 06:41:05.400
little while at least, if you choose, you can just

1683
06:41:05.560 --> 06:41:14.319
sit there for maybe an hour to it feels blissful.

1684
06:41:18.400 --> 06:41:23.080
And just by sitting down like that, your body knows

1685
06:41:23.680 --> 06:41:28.639
that it's time to relax. Your body has been given

1686
06:41:28.759 --> 06:41:35.639
permission from you. Because it's a mindset. In your mind,

1687
06:41:39.000 --> 06:41:49.439
you're prepared to let go of everything and just completely

1688
06:41:50.599 --> 06:41:59.319
allow all the stress of your body to evaporate. An

1689
06:41:59.360 --> 06:42:13.560
intentions can just gradually vanish. It's almost like magic, really,

1690
06:42:19.159 --> 06:42:26.200
because that sense of relaxation in your body, it's a

1691
06:42:26.319 --> 06:42:32.759
very natural state. It's not something unusual. It may feel

1692
06:42:32.880 --> 06:42:36.520
unusual when you first start to relax, if you if

1693
06:42:36.560 --> 06:42:40.919
you haven't really spent a lot of time focusing and

1694
06:42:41.639 --> 06:42:46.159
giving yourself this space to let go completely and relax,

1695
06:42:47.119 --> 06:42:53.799
they seem more most alien, but it isn't. It's actually

1696
06:42:55.119 --> 06:42:59.360
the most natural thing in the world to let go

1697
06:42:59.680 --> 06:43:09.240
cold legally, to relax totally, the most natural thing in

1698
06:43:09.360 --> 06:43:14.279
the world to allow yourself.

1699
06:43:18.159 --> 06:43:19.119
To feel.

1700
06:43:20.319 --> 06:43:26.919
Really calm in your mind. And it is almost like

1701
06:43:27.080 --> 06:43:36.680
a literal unwinding. It's like you press a button and

1702
06:43:36.880 --> 06:43:43.040
all the tension just releases, and it's like a wheel,

1703
06:43:43.439 --> 06:43:47.639
like a cog, like the inside of a clock, just unwinding.

1704
06:43:48.279 --> 06:43:52.200
And it's almost like you could see the little wind

1705
06:43:52.319 --> 06:43:56.799
up k not that it's used, just going the opposite

1706
06:43:56.880 --> 06:44:02.880
way that you choose to wind it up, and the

1707
06:44:03.119 --> 06:44:13.680
energy that freymetic stress for energy, gradually winding down, losing

1708
06:44:13.840 --> 06:44:21.599
its power, losing its strength as a sense of relaxation

1709
06:44:22.000 --> 06:44:32.720
becomes stronger and deeper, and you may find a the

1710
06:44:32.959 --> 06:44:39.959
more relaxed you feel, that your mind starts to wonder,

1711
06:44:43.080 --> 06:44:48.959
maybe seem to stop listening to me for a while,

1712
06:44:50.599 --> 06:44:55.919
Your mind goes somewhere else, and then you realize you're

1713
06:44:55.959 --> 06:45:01.400
listening to me again. It was just your mind to

1714
06:45:01.599 --> 06:45:12.040
drifting to sleep, which is quite natural, because sometimes when

1715
06:45:12.119 --> 06:45:19.040
we're stressed and tense, we're not mean I actually be

1716
06:45:19.799 --> 06:45:24.680
aware of what we need, what we physically your emotionally

1717
06:45:26.720 --> 06:45:34.680
need in this moment. But when you allow your body

1718
06:45:35.119 --> 06:45:40.279
and mind to relax completely and you let go of

1719
06:45:40.880 --> 06:45:50.680
all thoughts, concerns, worries, ideas, all letting them go, allow

1720
06:45:50.799 --> 06:45:58.880
them to drop onto the floor. When you start to

1721
06:46:01.040 --> 06:46:11.040
get in touch with the feelings of such relaxation, and

1722
06:46:11.919 --> 06:46:18.639
feels so nice to be in touch with the calmness

1723
06:46:20.560 --> 06:46:29.520
of the different body parts. As they become looser and looser,

1724
06:46:33.759 --> 06:46:45.919
Even your breathing seems easier and more natural, effortless, as

1725
06:46:46.000 --> 06:46:51.200
that cool their enters through your mouth or nose into

1726
06:46:51.279 --> 06:47:02.159
your lungs, breathing in comforts and relaxation and in just

1727
06:47:02.319 --> 06:47:11.639
breathing out any excess remain intentional stress from every part

1728
06:47:11.840 --> 06:47:19.200
of your body and mind. And as you start to

1729
06:47:19.360 --> 06:47:27.720
focus on your mind, maybe you notice that things have

1730
06:47:27.880 --> 06:47:34.360
come to a standstill or maybe just much much lower

1731
06:47:35.080 --> 06:47:44.799
than before, because your mind is not really needed when

1732
06:47:44.959 --> 06:47:53.000
listening to my voice, which allows your mind to relax

1733
06:47:55.080 --> 06:48:03.080
just as deeply as your body. And that's synchronicity between

1734
06:48:04.639 --> 06:48:13.880
the relaxation of your body and relaxation of your mind.

1735
06:48:16.240 --> 06:48:17.479
Let you know that.

1736
06:48:19.639 --> 06:48:26.840
Feeling completely calm, loose, and relaxed.

1737
06:48:28.680 --> 06:48:29.680
Really is.

1738
06:48:31.439 --> 06:48:47.439
A great healing experience fear and has so many positive

1739
06:48:47.799 --> 06:48:55.759
benefits for your body, mind, and your life. To be

1740
06:48:55.880 --> 06:49:04.319
able to let go over everything and to relax completely

1741
06:49:06.240 --> 06:49:14.599
in all parts of your body and mind. Even your

1742
06:49:14.759 --> 06:49:30.119
boneses are reaxed, all your muscles are rexed, even the

1743
06:49:30.439 --> 06:49:43.919
skin that covers your body is relaxed. Every hair.

1744
06:49:46.720 --> 06:49:47.279
That you have.

1745
06:49:49.040 --> 06:50:06.599
Is also deeply relaxed. And your brain really starts to

1746
06:50:06.880 --> 06:50:08.919
feel the benefits.

1747
06:50:10.240 --> 06:50:10.560
Of this.

1748
06:50:12.159 --> 06:50:24.360
Healing relaxation. And then as you focus on the inside

1749
06:50:24.520 --> 06:50:29.759
of your scalp where your brain is, you can start

1750
06:50:30.279 --> 06:50:44.759
to realize and notice the benefits of your brain relaxing deeply. Then,

1751
06:50:44.840 --> 06:50:54.560
as your brain continues to relax, it sends those messages

1752
06:50:56.240 --> 06:51:04.000
to the rest of your body and to mind to

1753
06:51:04.360 --> 06:51:27.080
re relax even more deeply, relaxiny, more completely, letting go

1754
06:51:27.240 --> 06:51:39.040
of any remaining thoughts or concense, allowed them just to

1755
06:51:39.319 --> 06:51:46.840
drop onto the floor because they're no longer necessary in

1756
06:51:47.520 --> 06:51:58.639
this moment, In this moment of deep relaxation and calmness,

1757
06:52:00.959 --> 06:52:27.639
feeling your brain with deep concentrated heathing, calming, relaxing every

1758
06:52:28.279 --> 06:52:45.439
part of your brain feathing so loose and comfortable, so

1759
06:52:46.680 --> 06:53:02.080
relaxed and peaceful. Your brain feels so light, that's so healthy.

1760
06:53:05.119 --> 06:53:15.159
In that sense of deep deep comfort really does allow

1761
06:53:15.479 --> 06:53:30.680
you to enjoy those ever increasing sensations of comfort that

1762
06:53:30.840 --> 06:53:44.200
are spreading throughout your body. Relaxing each and every muscle

1763
06:53:44.400 --> 06:54:00.240
of your body, e deeper and deeper, much more more

1764
06:54:00.759 --> 06:54:18.479
deeper than before, much more comfort spreading through your body.

1765
06:54:19.040 --> 06:54:34.680
In your mind, be so peaceful and calm, so very

1766
06:54:35.759 --> 06:54:48.799
very peaceful, in avery part of your body, letting go

1767
06:54:50.840 --> 06:55:14.599
of everything averything, so peaceful and calm, so relax a

1768
06:55:15.080 --> 06:55:19.400
very second the passes.

1769
06:55:21.840 --> 06:55:22.759
You feel.

1770
06:55:24.799 --> 06:55:43.639
Dper, deper relax dper and deeper relax.

1771
06:55:46.159 --> 06:56:05.119
Come so calm, peace for so very piece, from your

1772
06:56:05.439 --> 06:56:17.759
head down to your ties. Such peace and comfort growing

1773
06:56:18.279 --> 06:56:32.000
all all the time, Such peace and comfort spreading through

1774
06:56:32.560 --> 06:56:48.599
your body and mind deeper deeper, Such comfort spreading and

1775
06:56:49.040 --> 06:57:04.560
sinking deeper into airy muscle your body, that you feel amazing,

1776
06:57:07.599 --> 06:57:33.919
so relaxed, so peaceful, so that peaceful, letting go everything.

1777
06:57:38.319 --> 06:57:44.840
I'm gonna do a body scan, focusing on firstly how

1778
06:57:44.959 --> 06:57:50.279
you feel in your body, not trying to change how

1779
06:57:50.360 --> 06:57:56.159
you feel, not trying to relax, not trying to move

1780
06:57:56.240 --> 06:58:03.080
away from any discomfort or stress or tension. Just accepting,

1781
06:58:04.639 --> 06:58:09.720
observing and accepting how you feel in the different parts

1782
06:58:09.799 --> 06:58:16.479
of your body, just allowing yourself to be exactly as

1783
06:58:16.560 --> 06:58:28.040
you are, to notice to get in touch with how

1784
06:58:28.119 --> 06:58:35.040
you actually feel in this moment. So I'm going to

1785
06:58:35.159 --> 06:58:46.479
start off by focusing on your hands. Just be aware

1786
06:58:46.560 --> 06:58:54.959
of your hands. I'd like you to move your hands around,

1787
06:58:56.439 --> 06:58:58.919
just maybe move your fingers.

1788
06:58:58.599 --> 06:58:59.200
A little bit.

1789
06:59:01.639 --> 06:59:07.319
I've been and closing your hands very gently, just so

1790
06:59:07.759 --> 06:59:13.319
that you can get in touch with how your hands

1791
06:59:15.799 --> 06:59:36.080
and your fingers fell, very very slow movements. Focusing now

1792
06:59:36.959 --> 06:59:44.200
on your feet and if you can just do kind

1793
06:59:44.240 --> 06:59:48.919
of an equivalent with your feet is you've just done

1794
06:59:49.200 --> 06:59:57.080
with your hands. Maybe turn in your ankles, moving your

1795
06:59:57.200 --> 07:00:06.279
feet around, move in your toes gently but only very

1796
07:00:08.319 --> 07:00:20.040
gently and very slowly, noticing how your feet fell in

1797
07:00:20.200 --> 07:00:33.479
this moment. Focusing now and your eyes, I'd like you

1798
07:00:33.720 --> 07:00:40.919
to just focus on your eyelids. Maybe you can open

1799
07:00:41.000 --> 07:00:45.319
and close your eyes a couple of times to really

1800
07:00:45.479 --> 07:00:48.959
get in touch with how you feel when you do

1801
07:00:49.240 --> 07:00:57.560
close your eyes. The muscle changes in your eyes when

1802
07:00:57.599 --> 07:01:06.200
you do close them, maybe raising your eyebrows. It stretches

1803
07:01:06.599 --> 07:01:17.400
the tops of your eyes, perhaps squinting your eyes, scrunching

1804
07:01:17.520 --> 07:01:22.159
up your eyes just so you can hear it again.

1805
07:01:22.400 --> 07:01:32.959
Touch with all aspects of how your eyes feel.

1806
07:01:35.439 --> 07:01:35.919
Right now.

1807
07:01:45.279 --> 07:01:51.639
Now, focus in on your thighs, and it just starts

1808
07:01:51.720 --> 07:01:59.680
you to gently tense your thighs, just very very gently,

1809
07:02:02.000 --> 07:02:12.680
just enough so you can become more attuned to the

1810
07:02:13.959 --> 07:02:22.439
physical sensation of your upper legs, the front of your thighs,

1811
07:02:22.720 --> 07:02:33.759
and the backs of your thighs, noticing and observing how

1812
07:02:36.080 --> 07:02:51.159
your thighs fear. Right now, moving your focus to the

1813
07:02:51.240 --> 07:02:58.119
back of your neck, just noticing the back of your neck,

1814
07:02:59.560 --> 07:03:04.279
the us souls and of course they lead to the

1815
07:03:04.520 --> 07:03:08.959
side of your neck. They also lead to the top

1816
07:03:09.040 --> 07:03:15.360
of your back, which lead to your shoulders. So as

1817
07:03:15.400 --> 07:03:21.200
your focus on the back of your neck, maybe you

1818
07:03:21.400 --> 07:03:28.040
can move your head gently upwards as if you're looking up,

1819
07:03:30.000 --> 07:03:35.639
Maybe moving your head down as if you were looking down.

1820
07:03:38.759 --> 07:03:43.639
Perhaps moving your head side to side, right to left,

1821
07:03:45.520 --> 07:03:56.720
but only very slowly and very gently. I'm not trying

1822
07:03:56.759 --> 07:04:05.000
to force anything. It has to be very very gentle,

1823
07:04:08.080 --> 07:04:10.080
just so you can.

1824
07:04:11.560 --> 07:04:13.200
Be more.

1825
07:04:14.840 --> 07:04:24.240
In touch with the feelings, with the sensations, the physical

1826
07:04:25.639 --> 07:04:34.919
sensations of how back of your neck feels right now.

1827
07:04:42.479 --> 07:04:50.439
As we now focus on the tops of your arms,

1828
07:04:52.799 --> 07:04:57.639
the parts where your biceps and your triceps are between

1829
07:04:57.720 --> 07:05:05.439
your elbow and your shoulders. Just focus on those parts,

1830
07:05:06.439 --> 07:05:12.119
the tops of your arms. You may like to just

1831
07:05:12.919 --> 07:05:24.200
tense them, but very very gently and slowly. See you're

1832
07:05:24.240 --> 07:05:33.680
not straining or putting any pressure whatsoever on your arms.

1833
07:05:36.400 --> 07:05:43.040
It's just so that you can gain more of a

1834
07:05:43.400 --> 07:05:54.479
sense of how your upper arms are feeling in this moment,

1835
07:05:57.520 --> 07:06:08.240
and just noticing as you gently, very gently and slowly

1836
07:06:10.000 --> 07:06:20.959
tighten the muscles and then let go, notice how the

1837
07:06:21.159 --> 07:06:35.959
tops of your arms feel right now. As a now

1838
07:06:36.639 --> 07:06:46.880
focus on your stomach, the area the lower abdomen area

1839
07:06:47.520 --> 07:06:56.680
below your bellygotton, moving all the way down to your hips,

1840
07:06:57.799 --> 07:07:09.040
just above your grind. Maybe you're able to tense these

1841
07:07:09.240 --> 07:07:26.840
muscles in the area very very gently and slowly, if

1842
07:07:27.000 --> 07:07:31.080
that's a difficult thing to do, and maybe you can

1843
07:07:31.319 --> 07:07:41.959
just move your body, pushing your stomach up, maybe moving

1844
07:07:42.000 --> 07:07:47.240
a little bit to the side using your hips, just

1845
07:07:47.759 --> 07:07:55.759
so you can get more in tune with how your

1846
07:07:56.680 --> 07:08:15.599
lower abtomen area is feeling in this moment. Just noticing

1847
07:08:17.080 --> 07:08:37.680
the physical sensations of your lower abdomen as you move

1848
07:08:39.639 --> 07:08:53.639
your attention to your mouth, noticing your lips and inside

1849
07:08:53.799 --> 07:09:11.639
your mouth, the teeth, your guns, your tongue, just noticing

1850
07:09:13.400 --> 07:09:20.240
how your tongue and your mouth feels. It may help

1851
07:09:20.479 --> 07:09:29.240
by moving your tongue around your mouth, moving it to

1852
07:09:29.400 --> 07:09:36.840
your left, maybe pressing it gently against the side of

1853
07:09:36.919 --> 07:09:43.240
your mouth, and then to the right, gently to the

1854
07:09:43.439 --> 07:09:51.360
side of your mouth, perhaps pressing up against the top

1855
07:09:51.439 --> 07:09:58.400
of your mouth, and then down gently against the bottom

1856
07:09:58.479 --> 07:10:12.720
of your mouth, always very slowly and very very gentle,

1857
07:10:17.599 --> 07:10:29.880
so that you can be aware of how you feel

1858
07:10:33.319 --> 07:10:54.040
in your mouth area. Now I'm going to focus on

1859
07:10:54.200 --> 07:11:07.799
your wrists and I'm going to ask you to maybe

1860
07:11:08.680 --> 07:11:17.560
just rotate your wrists by moving your hands in a

1861
07:11:17.799 --> 07:11:31.400
circular motion very gently and slowly, just soly you can

1862
07:11:37.279 --> 07:11:56.279
feel the sensations that you are currently experiencing in your rests.

1863
07:12:00.400 --> 07:12:03.400
Perhaps smooth in your hands.

1864
07:12:04.639 --> 07:12:06.080
Up and down.

1865
07:12:08.479 --> 07:12:35.840
Again very very gently and slowly, very gentzl and slow,

1866
07:12:49.279 --> 07:13:05.680
as we know, start to observe you lower back. That

1867
07:13:06.040 --> 07:13:16.799
bad part is just above your hips where your coxis

1868
07:13:16.919 --> 07:13:29.919
are a whole area which also really does include the

1869
07:13:30.279 --> 07:13:36.439
sides of your body because those muscles are very much

1870
07:13:36.639 --> 07:13:47.919
connected as those muscles also move into your hip area

1871
07:13:48.919 --> 07:14:04.319
connecting to your buttocks the sides of your hips, and

1872
07:14:04.479 --> 07:14:12.880
if you're physically able to do so, maybe it can

1873
07:14:13.880 --> 07:14:25.599
very gently just move your body ever so slightly, very

1874
07:14:25.959 --> 07:14:42.000
slowly from side to side, just enough to e gauge

1875
07:14:47.240 --> 07:15:00.560
how you feel in your lower back. Perhaps you could

1876
07:15:00.680 --> 07:15:14.560
even move your hips gently up and down, gently and

1877
07:15:15.319 --> 07:15:29.799
slowly in order to be in touch with the physical

1878
07:15:30.400 --> 07:15:53.240
sensations of your lower back. As we now move.

1879
07:15:57.680 --> 07:15:59.080
Your attention.

1880
07:16:02.560 --> 07:16:10.279
To your jaw, an area from your chin all the

1881
07:16:10.360 --> 07:16:17.720
way up to near where your ears are. The hole

1882
07:16:18.159 --> 07:16:33.040
of your jaw, you can just if it's okay to

1883
07:16:33.240 --> 07:16:43.880
do si gently open your mouth, not wide, no stretching,

1884
07:16:45.159 --> 07:16:58.759
just very gently and slowly opening your mouth thing closing

1885
07:16:58.880 --> 07:17:06.840
your mouth very gently and slowly.

1886
07:17:15.959 --> 07:17:16.880
So he can.

1887
07:17:19.759 --> 07:17:20.919
Be in touch.

1888
07:17:27.439 --> 07:18:01.240
With how your jaw feels. Now know to send now

1889
07:18:04.159 --> 07:18:17.040
your chest area and you don't need to do anything

1890
07:18:18.959 --> 07:18:25.840
to move your chest because it moves every time you breathe,

1891
07:18:30.959 --> 07:18:45.040
and it moves very gently and slowly automatically relieve breath

1892
07:18:45.439 --> 07:19:05.319
you take as you focus on how your chest feels

1893
07:19:10.639 --> 07:19:45.639
when you breathe. Move in your focus to your forms,

1894
07:19:48.240 --> 07:20:04.400
your elbows. Maybe you're able to fair gently and slowly

1895
07:20:06.799 --> 07:20:15.400
tense the muscles in your forearms, and when you do that,

1896
07:20:15.880 --> 07:20:39.439
you can feel your elbows as well, very gently and slowly,

1897
07:20:47.880 --> 07:21:19.119
gently and softly. I'm sadly your forearms and delpoys. No

1898
07:21:28.159 --> 07:21:42.240
focus of the rest of your back, your upper back

1899
07:21:46.759 --> 07:22:04.200
in the middle, the middle of your back again this

1900
07:22:04.840 --> 07:22:14.919
part of your body. News. Also every time you pray,

1901
07:22:19.919 --> 07:22:33.520
you may not notice that. Usually mas you observe your

1902
07:22:33.720 --> 07:22:40.919
upper back in the middle of your back. You can

1903
07:22:41.200 --> 07:23:37.360
really feel that gentle and slow mmm. Moving your focus

1904
07:23:39.360 --> 07:23:53.319
into your area, your buttyes, your grain, there's muscles and

1905
07:23:53.479 --> 07:24:30.959
those bones in your midsection. Just noticing how your hips

1906
07:24:33.599 --> 07:24:54.880
feel right. Now, you can very very gently move your hips,

1907
07:25:00.159 --> 07:25:39.319
be side, decide very gently and slight, very gently, softly

1908
07:25:47.040 --> 07:26:10.200
and slowly, everything starts to slow down, including the thoughts

1909
07:26:10.360 --> 07:26:20.520
in your mind and your mind itself just starts to gradually.

1910
07:26:22.520 --> 07:26:28.680
It doesn't have to be instant, but just gradually starting

1911
07:26:28.959 --> 07:26:38.560
to It's almost like time is strong chin. It's a

1912
07:26:38.759 --> 07:26:46.880
slower pace to maybe what you're used to in your

1913
07:26:47.000 --> 07:26:58.240
day to day life. It's a slower movement of energy,

1914
07:27:09.080 --> 07:27:22.040
very small movements which make up the larger movements, which

1915
07:27:22.080 --> 07:27:28.319
is always the case. Now, when you move your hand,

1916
07:27:29.880 --> 07:27:32.680
it might seem like it's one movement, but it's lots

1917
07:27:32.759 --> 07:27:40.639
of minute different muscles moving in accordance with each other.

1918
07:27:41.000 --> 07:27:52.959
And what happens in this space that we're sharing is

1919
07:27:58.279 --> 07:28:12.479
we move from that big movement into those smaller movements.

1920
07:28:18.919 --> 07:28:30.159
Starting to focus on how your body feels, not just

1921
07:28:30.279 --> 07:28:34.799
as a whole, not just oh, i'm feel in this way.

1922
07:28:34.880 --> 07:28:40.959
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1923
07:28:42.279 --> 07:28:48.880
I'm feeling this way, I'm feeling that way. Starting to

1924
07:28:49.119 --> 07:29:00.360
notice that your body begins to present to you more

1925
07:29:01.479 --> 07:29:17.799
feelings around your body, small physical sensations in your legs,

1926
07:29:20.560 --> 07:29:33.759
whether pleasurable or not. Maybe resisting the temptation to label

1927
07:29:33.880 --> 07:29:43.400
them or to judge them, those feelings, just thinking them,

1928
07:29:44.319 --> 07:29:57.279
thinking about them is just being neutral, just feelings, not

1929
07:29:57.520 --> 07:30:08.599
being particularly consern but just noticing what your body is

1930
07:30:08.720 --> 07:30:22.439
telling you. The feelings in your arms, instead of feeling

1931
07:30:22.599 --> 07:30:31.279
the hole of the arm, maybe notice those individual feelings

1932
07:30:32.720 --> 07:30:43.439
for all those different muscles and the skin, the hairs

1933
07:30:44.159 --> 07:30:49.200
of your arms, all the internal parts of your arms,

1934
07:30:49.360 --> 07:31:08.599
the veins, the bones, just being aware of maybe your

1935
07:31:08.759 --> 07:31:16.880
elbow on your right arm has a certain feeling. Maybe

1936
07:31:17.200 --> 07:31:30.279
your left wrist also has its own individual physical sensation.

1937
07:31:42.720 --> 07:31:49.439
What about your forearm on your right arm, your right forearm,

1938
07:31:56.799 --> 07:32:02.880
there may not be any particular feeling that you could

1939
07:32:02.959 --> 07:32:10.799
even give a name to, may not feel like anything

1940
07:32:11.799 --> 07:32:13.720
other than just a feeling.

1941
07:32:14.639 --> 07:32:15.720
You know, it's there.

1942
07:32:22.000 --> 07:32:27.720
The feelings in your shoulders, perhaps your shoulders when you

1943
07:32:27.840 --> 07:32:31.560
think about them, kind of almost like they're the same,

1944
07:32:32.720 --> 07:32:38.560
you know, the same feeling, almost like both of your

1945
07:32:38.599 --> 07:32:51.759
shoulders are just one thing. Of course they're not. And

1946
07:32:51.880 --> 07:32:57.159
when you focus on your left shoulder and then on

1947
07:32:57.240 --> 07:33:04.319
your right shoulder, maybe find that you move the muscles

1948
07:33:04.360 --> 07:33:15.959
a little bit, maybe tense the muscles gently noticing the

1949
07:33:16.119 --> 07:33:47.360
difference in each shoulder, your lower back, the left side

1950
07:33:47.479 --> 07:33:51.080
of your lower back and the right side of your

1951
07:33:51.119 --> 07:34:03.319
lower back of course set connection to your buttocks and

1952
07:34:03.479 --> 07:34:15.400
to your hips, and also moving up into the middle

1953
07:34:15.439 --> 07:34:29.319
of your back. And sometimes like right now, actually when

1954
07:34:29.400 --> 07:34:33.000
I focus on their part, when I focused on my

1955
07:34:33.119 --> 07:34:39.240
buttocks and then I focused on the middle of my back,

1956
07:34:39.639 --> 07:34:42.400
I almost felt like the muscles in my lower back

1957
07:34:42.479 --> 07:34:52.319
were being stretched very gently, just stretched a little bit.

1958
07:34:54.279 --> 07:35:01.000
Even though I wasn't doing anything to try to stretch

1959
07:35:03.040 --> 07:35:07.360
your lower back, it just seemed to happen. The feeling

1960
07:35:08.040 --> 07:35:28.040
of very gently stretching your lower back comes along. I

1961
07:35:28.080 --> 07:35:52.959
have feeling in your chest, just noticing what sensations you

1962
07:35:53.680 --> 07:36:10.680
are experiencing in your chest right now. And there's so

1963
07:36:10.919 --> 07:36:15.319
much of the chest. Obviously, there's the collar bone leading

1964
07:36:15.520 --> 07:36:21.919
to the chest. You've got the chest bone, You've got

1965
07:36:21.959 --> 07:36:30.080
the muscles in your chest. Of course, if you're female,

1966
07:36:30.759 --> 07:36:37.959
there's possibly the breasts. If you're male, you've got the

1967
07:36:40.799 --> 07:36:46.360
different well why not that different these days, but there

1968
07:36:46.439 --> 07:36:51.599
may be more muscles at the top of the chest,

1969
07:36:55.000 --> 07:36:59.240
but at the side underneath it's pretty much the same

1970
07:37:00.080 --> 07:37:03.119
whether you're a man or a woman. There's muscles there,

1971
07:37:04.439 --> 07:37:09.599
muscles that stretch out to your back, as well as

1972
07:37:09.680 --> 07:37:18.040
breast tissue which stretches and moves into your back, to

1973
07:37:18.240 --> 07:37:37.639
just being aware of your chest being with whatever feeling

1974
07:37:37.799 --> 07:37:57.599
there is in your chest. When I noticed that, I

1975
07:37:57.759 --> 07:38:05.720
focus on my chest, I feel it in my back

1976
07:38:05.919 --> 07:38:09.680
and my upper back. I mean, I guess the obvious

1977
07:38:09.799 --> 07:38:17.439
reason would be because you know, I'll breathe in in,

1978
07:38:20.159 --> 07:38:23.319
then it stretches my chest and my back at the

1979
07:38:23.400 --> 07:38:44.119
same time. It feels it feels okay, it doesn't feel

1980
07:38:46.799 --> 07:38:51.040
I got a little bit of pain in my right chest,

1981
07:38:53.319 --> 07:38:56.599
a little bit, not pain, but a little discomfort, maybe

1982
07:38:58.360 --> 07:39:06.479
stiffness possibly, I don't know. I notice my shoulders are

1983
07:39:06.520 --> 07:39:15.479
also wanting to flex for some reason. I think that's

1984
07:39:15.520 --> 07:39:23.840
probably part of my upper back, that connection between my

1985
07:39:24.000 --> 07:39:28.680
shoulders my oper back, because I can move my shoulders

1986
07:39:28.759 --> 07:39:35.919
and stretch the muscles in my back, moving the shoulders

1987
07:39:36.040 --> 07:39:42.159
backwards or up, which then moves I think it's the

1988
07:39:42.319 --> 07:40:03.200
scapulous in your back. It feels quite nice. Actually, a

1989
07:40:03.279 --> 07:40:06.799
good thing about this is you can, if you want to,

1990
07:40:07.560 --> 07:40:22.439
you can just flex or stimulate the various muscles in

1991
07:40:22.560 --> 07:40:28.279
your body gently in order to get more of the

1992
07:40:28.479 --> 07:40:43.400
sense of how they feel. And when you're relaxing, When

1993
07:40:43.439 --> 07:40:47.479
you do tense and muscle and you let it go

1994
07:40:47.799 --> 07:40:51.880
and you let it relax, it relaxes.

1995
07:40:53.880 --> 07:40:55.000
Way more.

1996
07:40:56.439 --> 07:41:06.479
Than it would normally. But you have to feel that

1997
07:41:06.560 --> 07:41:10.400
you're able to do that. There's no point doing it

1998
07:41:10.639 --> 07:41:16.439
if there's an issue with the per part of your body.

1999
07:41:19.919 --> 07:41:26.520
You need to be gentle with yourself at all times

2000
07:41:29.119 --> 07:41:40.639
when relaxing deeply, it's important to be kind to yourself.

2001
07:41:48.200 --> 07:41:56.680
As you notice your mind. How much has your mind

2002
07:41:57.000 --> 07:42:24.240
slowed down since we started this recording? How came and

2003
07:42:24.520 --> 07:42:35.840
peaceful is your mind right now? We have nothing to

2004
07:42:35.959 --> 07:42:45.840
think about and just my voice to listen to, because

2005
07:42:45.919 --> 07:42:56.880
you know the intention behind this recording is relaxation. At

2006
07:42:56.919 --> 07:43:03.439
the very least, viewed to feel more relaxed at the

2007
07:43:03.599 --> 07:43:06.720
end of the recording than you did at the beginning.

2008
07:43:11.919 --> 07:43:23.720
At the very least, your mind to slow down because

2009
07:43:23.799 --> 07:43:38.119
your body continues to relax, because that's what you want

2010
07:43:39.840 --> 07:43:58.840
to happen. That's what you expect to happen for relaxation

2011
07:44:02.200 --> 07:44:17.680
to fill your body, maybe calm in your mind to

2012
07:44:17.799 --> 07:44:37.200
the point of boredom. When you start maybe to drift away,

2013
07:45:05.720 --> 07:45:15.400
it's almost as if you're moving further away from your

2014
07:45:15.520 --> 07:45:29.159
body in your mind, just leaving that there, kind of

2015
07:45:29.279 --> 07:45:34.200
liking it an escape pod in a spaceship a movie.

2016
07:45:35.000 --> 07:45:37.240
A space movie. You know when to get into that

2017
07:45:37.319 --> 07:45:44.080
little pod in it, since the man far away from

2018
07:45:44.159 --> 07:46:53.000
the spaceship, safe to dream, continue to relax, drifting so slow,

2019
07:47:06.119 --> 07:47:07.000
emp so.

2020
07:47:23.319 --> 07:47:38.360
So ra and pe so.

2021
07:47:59.479 --> 07:48:13.240
And food, seeing on the feeding of those individual parts

2022
07:48:13.880 --> 07:48:30.680
of your body that are relaxing one by one. You may.

2023
07:48:32.400 --> 07:48:33.360
Find that.

2024
07:48:37.720 --> 07:48:47.360
Every now and then you realize that you weren't listening

2025
07:48:49.119 --> 07:48:59.400
to my voice because your mind started to imagine something different,

2026
07:49:00.840 --> 07:49:11.200
maybe started to almost move into some kind of a

2027
07:49:11.520 --> 07:49:20.400
dreamy state, And then you become aware of my voice again.

2028
07:49:24.000 --> 07:49:30.599
And even though you may want to focus on my voice,

2029
07:49:31.279 --> 07:49:38.720
you may also wish to allow your mind to just

2030
07:49:39.080 --> 07:49:51.159
drift naturally into that space of comfort and safety.

2031
07:49:58.759 --> 07:49:59.080
As you.

2032
07:50:08.040 --> 07:50:17.759
More comfort spreading through your body like a warm blanket

2033
07:50:21.799 --> 07:50:36.400
covering you gently, keeping your body at just the perfect temperature.

2034
07:50:46.799 --> 07:50:57.159
And even if you can hear background sounds, they just

2035
07:50:58.599 --> 07:51:12.400
don't seem to matter anymore. There's that sense of peace

2036
07:51:14.880 --> 07:51:29.400
spreads through your mind like a gentle breeze, Yes, strong

2037
07:51:29.560 --> 07:51:41.360
enough to blow away all negativity, strong.

2038
07:51:41.119 --> 07:51:41.560
Enough to.

2039
07:51:45.000 --> 07:51:55.119
Remove from your mind any anxiety or stress that was

2040
07:51:55.319 --> 07:52:10.400
there before, and blow away any other thoughts or feelings

2041
07:52:10.799 --> 07:52:36.200
that just don't fit with the sense relaxation. That is

2042
07:52:36.479 --> 07:53:01.560
feeling your body end your mind, and as you focus

2043
07:53:01.799 --> 07:53:08.400
on your mind, the count down from ten down to one,

2044
07:53:09.799 --> 07:53:20.159
and with each number you hear, your mind will become

2045
07:53:26.200 --> 07:53:41.639
slightly more relaxed, just just slightly.

2046
07:53:44.279 --> 07:53:44.319
So.

2047
07:53:44.479 --> 07:53:51.520
From ten down to nine, just a slight movement. From

2048
07:53:51.720 --> 07:54:03.959
nine down to eight, just another small change in how

2049
07:54:04.119 --> 07:54:17.159
you feel. Eight down to seven. That feeling is a gap,

2050
07:54:18.080 --> 07:54:23.599
almost like a gap that starts to get wider, the

2051
07:54:23.759 --> 07:54:32.000
gap between those feelings that you used to have in

2052
07:54:32.119 --> 07:54:41.040
your mind compared to the feelings you have there growing now,

2053
07:54:42.799 --> 07:54:52.599
feelings of comfort and security and confidence. And the gap

2054
07:54:53.040 --> 07:54:59.159
becomes wider. Eight down to seven, Seven down to six,

2055
07:55:02.799 --> 07:55:07.799
And when you get to five, your mind will start

2056
07:55:07.959 --> 07:55:20.919
to have a certain physical sensation, almost like there's a

2057
07:55:21.200 --> 07:55:27.840
magnet outside of your head sucking the tension and the

2058
07:55:28.119 --> 07:55:35.799
stress and any remaining feelings that you don't want, sucking

2059
07:55:35.880 --> 07:55:44.959
them out through your skull. And in down to four

2060
07:55:46.959 --> 07:55:53.720
you can start to really experience that sense of not

2061
07:55:54.040 --> 07:56:04.200
just emptiness, but space, a place full of fresh air,

2062
07:56:09.080 --> 07:56:15.799
a place where you can stretch. It's almost as if

2063
07:56:15.880 --> 07:56:19.959
as you go down to four and three, your mind

2064
07:56:20.119 --> 07:56:32.040
is expanding with this sense of peace and tranquility growing

2065
07:56:34.680 --> 07:56:40.799
as it moves down to When you get to one,

2066
07:56:42.240 --> 07:56:50.799
your mind just feels exactly how you want to feel.

2067
07:56:54.159 --> 07:57:09.959
It's almost perfect feeling, maybe a sensation that.

2068
07:57:11.599 --> 07:57:13.040
You'd like to keep.

2069
07:57:16.040 --> 07:57:26.840
A place that's safe, where nothing can affect you at all,

2070
07:57:38.560 --> 07:57:43.240
and you can stay in that that space of comfort

2071
07:57:43.360 --> 07:57:53.080
and confidence, confident in your own ability to create this

2072
07:57:54.000 --> 07:57:59.919
space and this feeling of comfort within your own mind

2073
07:58:01.599 --> 07:58:11.240
just by counting from ten down to one. And this

2074
07:58:11.439 --> 07:58:15.840
is something that you can do yourself when you're on

2075
07:58:15.919 --> 07:58:23.680
your own, the time when you can maybe sit down,

2076
07:58:24.680 --> 07:58:35.520
maybe just for a few minutes, close your eyes, just

2077
07:58:35.840 --> 07:58:48.360
count slowly from ten down to one and re experience

2078
07:58:50.119 --> 07:59:00.479
these feelings in your mind. And when you feel that

2079
07:59:00.639 --> 07:59:15.799
way in your mind, your body copies your mind, and

2080
07:59:15.959 --> 07:59:22.279
that feeling is spread through your spine and your nervous

2081
07:59:22.360 --> 07:59:30.799
system into every part of your body, travels through your bloodstream,

2082
07:59:36.400 --> 07:59:56.880
heathing and relaxing every particle of your existence. Now we

2083
07:59:57.000 --> 08:00:06.080
can We can practice this af times before the end

2084
08:00:06.159 --> 08:00:11.000
of the recording, and then you can practice on your own.

2085
08:00:13.119 --> 08:00:22.840
And each time you count for ten about one, the

2086
08:00:23.040 --> 08:00:34.959
feelings of comfort, calmness, and deep deep relaxation becomes stronger

2087
08:00:36.400 --> 08:00:50.639
and deeper, filling your mind and your brain with these

2088
08:00:51.799 --> 08:01:02.639
positive chemicals, the spread throughout your body, relaxing you so quickly,

2089
08:01:04.680 --> 08:01:14.560
relaxing your whole body and mind so very very easily

2090
08:01:17.159 --> 08:01:20.840
just by counting from ten.

2091
08:01:23.520 --> 08:01:24.279
Down to one.

2092
08:01:29.439 --> 08:01:32.000
So we're going to do it now. I'm going to

2093
08:01:32.119 --> 08:01:36.240
count from ten down to one. I'd like you to

2094
08:01:36.400 --> 08:01:40.880
repeat the number after me. So when I say ten,

2095
08:01:43.919 --> 08:01:55.759
you can just repeat to yourself ten. Just notice, be

2096
08:01:55.919 --> 08:02:05.040
aware of how you feel in your mind and your body.

2097
08:02:09.520 --> 08:02:15.919
Then when I say nine, you can beat to yourself

2098
08:02:18.880 --> 08:02:34.040
nine again, noticing the increase in comfort and calmness in

2099
08:02:34.200 --> 08:02:44.400
your mind and in your body. The same when I

2100
08:02:44.479 --> 08:02:59.720
say eight, when I say seven, six, when I say five, four,

2101
08:03:03.720 --> 08:03:15.720
when I say three, two, and lastly when I say one,

2102
08:03:18.119 --> 08:03:20.240
you can repeat that number.

2103
08:03:27.680 --> 08:03:27.840
Now.

2104
08:03:27.959 --> 08:03:33.520
Of course, when you do this on your own without

2105
08:03:33.639 --> 08:03:38.639
listening to me, you can say the numbers or whatever

2106
08:03:40.279 --> 08:03:48.720
speed that you feel is necessary for you, so you

2107
08:03:48.840 --> 08:03:54.639
can adapt. So if you feel you want to say

2108
08:03:54.759 --> 08:04:00.599
the numbers ten down to one faster than I do,

2109
08:04:02.360 --> 08:04:04.919
then you go ahead and do that. Or if you

2110
08:04:05.119 --> 08:04:09.119
feel when you do it yourself, then you'd like to

2111
08:04:09.319 --> 08:04:17.720
have more more space between the numbers, maybe take a

2112
08:04:17.799 --> 08:04:24.599
lot longer to get from ten all the way down

2113
08:04:25.240 --> 08:04:42.240
to one, that's your choice also to do. So I'm

2114
08:04:42.279 --> 08:04:44.360
going to count from ten down.

2115
08:04:44.240 --> 08:04:53.200
To one, and when I get to one, that will

2116
08:04:53.279 --> 08:04:54.759
be the end of this.

2117
08:04:54.919 --> 08:05:01.560
Recording, unless, of course, you're listening with you and the

2118
08:05:01.720 --> 08:09:58.400
music will continue. Ten nine eight four fou twenty ninety eighteen, seventeen,

2119
08:10:03.159 --> 08:10:58.319
sixteen fifteen, fourteen, thirteen twelve eleven, ten nine eight, seven, six, five,

2120
08:11:03.360 --> 08:11:36.040
four three two one. Now open your eyes, noticing how

2121
08:11:36.119 --> 08:11:40.880
you physically feel having counted down from twenty to one,

2122
08:11:44.159 --> 08:11:49.119
allowing stress and tension to leave through your fingertips and

2123
08:11:49.319 --> 08:11:55.639
your toes. And as you focus on your fingertips, maybe

2124
08:11:55.680 --> 08:12:02.919
they feel a little bit tingly. I suppose quite an understanding,

2125
08:12:03.080 --> 08:12:08.159
considering the tension has been exiting your body through your fingertips.

2126
08:12:14.639 --> 08:12:16.599
So now I'm going to count from twenty down to

2127
08:12:16.720 --> 08:12:24.000
one again. This time you're going to feel relief of

2128
08:12:24.119 --> 08:12:34.880
tension and stress, any anxiety that you may have leaving

2129
08:12:37.080 --> 08:12:43.040
through your stomach, just leaving through your stomach, almost as

2130
08:12:43.080 --> 08:12:49.520
if it's just releasing the whole of your stomach, and

2131
08:12:49.560 --> 08:12:54.360
you'll navel to just above your chest or below your chest,

2132
08:12:54.479 --> 08:12:59.040
rather so surrounding your belly button area, the whole area.

2133
08:13:01.159 --> 08:13:05.759
You can feel the tension of your body where it's left,

2134
08:13:06.040 --> 08:13:11.319
just releasing from that area. And you may notice that

2135
08:13:11.479 --> 08:13:17.720
your stomach will become very relaxed as I countdown from

2136
08:13:17.799 --> 08:14:41.799
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

2137
08:14:45.959 --> 08:15:02.919
three two, and you can open your eyes again if

2138
08:15:02.959 --> 08:15:06.520
you choose, or you can just keep them closed because

2139
08:15:06.560 --> 08:15:13.400
it feels relaxing. Just notice how your stomach feels, I

2140
08:15:13.520 --> 08:15:17.279
notice as your focus. Just do a little scan of

2141
08:15:17.360 --> 08:15:26.560
your body to notice how your body feels, focusing on

2142
08:15:26.680 --> 08:15:33.680
your upper body, your back, chest, stomach, legs, arms, hands, feet,

2143
08:15:36.720 --> 08:15:43.639
just noticing, and you know, you may start to feel

2144
08:15:46.159 --> 08:15:49.919
more of a sense of tiredness, which may be the

2145
08:15:50.040 --> 08:15:56.080
reason you're listening to this recording because you would like

2146
08:15:56.360 --> 08:16:05.279
to let go completely of every thing and dripped off

2147
08:16:05.520 --> 08:16:20.759
into a nice, natural, calm, relaxing sleep. So now we're

2148
08:16:20.799 --> 08:16:30.279
going to focus on your forehead, and if you choose,

2149
08:16:30.360 --> 08:16:33.599
you can incorporate your eyes in this focus as well.

2150
08:16:35.439 --> 08:16:40.919
Your forehead and your eyes. It's that whole area basically,

2151
08:16:41.840 --> 08:16:44.799
almost as if you were wearing a mask, you know,

2152
08:16:44.959 --> 08:16:49.319
like a I don't know, a Batman mask or something,

2153
08:16:50.240 --> 08:16:54.959
or I'm trying to fa zorro or something, you know,

2154
08:16:55.080 --> 08:16:57.799
the kind of mask that covers your eyes but also

2155
08:16:57.959 --> 08:17:04.000
covers quite a lot of the forehead. I'm focusing on

2156
08:17:04.080 --> 08:17:06.840
that area because that's the area that we're now going

2157
08:17:06.919 --> 08:17:13.400
to release tension and stress from your mind, from your brain,

2158
08:17:13.680 --> 08:17:17.279
from your mind, and any tension that you may have

2159
08:17:17.599 --> 08:17:21.680
remain in your face, in your neck and your jawl

2160
08:17:22.880 --> 08:17:29.000
and your eyes, your forehead or your scalp. So basically

2161
08:17:29.200 --> 08:17:35.040
any tension within your head area, including your mind and

2162
08:17:35.240 --> 08:17:42.840
your brain, and that's going to be released through your

2163
08:17:42.919 --> 08:17:49.880
forehead and your eyes. As I count down again from

2164
08:17:50.439 --> 08:19:10.919
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2165
08:19:14.759 --> 08:19:30.680
Five, four, three, two.

2166
08:19:34.799 --> 08:19:51.439
On noticing, and she scan your face with jaw, your eyes,

2167
08:19:52.799 --> 08:20:01.799
your cheap bones, your ears, the forehead, your scalp, your neck,

2168
08:20:03.080 --> 08:20:05.599
the back of your neck, in the front of your neck,

2169
08:20:06.560 --> 08:20:15.720
the side of your neck, and your throat. Hm noticing

2170
08:20:17.040 --> 08:20:28.439
being aware of the comfort, increased feeling, that relaxation, not

2171
08:20:28.840 --> 08:20:33.799
just in your head and neck and mind, also the

2172
08:20:33.919 --> 08:20:43.880
rest of your body. Just notice how loose and calm

2173
08:20:44.040 --> 08:20:47.240
you feel, and how easily.

2174
08:20:48.959 --> 08:20:50.520
It is to just let go.

2175
08:20:53.319 --> 08:21:17.520
Completely, Let go completely easily. That's what I'm going to

2176
08:21:17.599 --> 08:21:21.159
do now, is I want to focus on the top

2177
08:21:21.240 --> 08:21:21.880
of your head.

2178
08:21:27.319 --> 08:21:27.479
Am.

2179
08:21:27.520 --> 08:21:35.759
We're going to allow every last piece of tension or

2180
08:21:35.959 --> 08:21:41.119
stress that mind be lingering or hiding in your body

2181
08:21:42.400 --> 08:21:44.319
or mind or head.

2182
08:21:45.680 --> 08:21:46.080
To just.

2183
08:21:47.799 --> 08:21:54.680
Be sucked out at the top of your head, released.

2184
08:21:57.919 --> 08:21:58.759
And to be air.

2185
08:22:00.159 --> 08:22:06.439
Sucked down into the clouds. Imagine a big cloud above

2186
08:22:06.520 --> 08:22:12.520
your head, almost like a whirlpool, and this can suck

2187
08:22:12.720 --> 08:22:14.080
that tension.

2188
08:22:15.279 --> 08:22:19.880
Out the top of your head and just take it.

2189
08:22:19.919 --> 08:22:28.919
Away the good. Just focus. Imagine an opening on the

2190
08:22:29.000 --> 08:22:33.479
top of your head with that tension and stress and

2191
08:22:34.520 --> 08:22:38.959
any remaining issues may be worries of concerns that are

2192
08:22:39.200 --> 08:22:40.119
no use to you.

2193
08:22:40.319 --> 08:22:44.080
Now you can all be sucked down at the top

2194
08:22:44.119 --> 08:22:44.720
of your head.

2195
08:22:46.479 --> 08:22:52.360
Have taken away as I count down again from twenty

2196
08:22:52.799 --> 08:23:47.040
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thteen,

2197
08:23:52.959 --> 08:24:41.840
t twelve, ten, nine, eight, seven, six, five, four.

2198
08:24:45.680 --> 08:24:56.439
Three one.

2199
08:25:06.479 --> 08:25:24.599
Breathe, noticing how you feel, how relaxed and calm you

2200
08:25:24.799 --> 08:25:40.200
physically and mentally feel right now, how peace your mind feels.

2201
08:25:42.840 --> 08:25:48.040
It feels so nice to just let go, to give

2202
08:25:48.080 --> 08:26:01.880
yourself some space to breathe easily, to think calmly, and

2203
08:26:02.119 --> 08:26:07.240
just to take a break from all that pointless worry

2204
08:26:08.759 --> 08:26:13.040
concerns about things that you don't need to think about

2205
08:26:16.279 --> 08:26:23.599
right now, because this is your time to let go.

2206
08:26:24.959 --> 08:26:34.759
This is your space to enjoy feeling deeply relaxed, peaceful

2207
08:26:34.880 --> 08:26:42.159
in your mind, relaxed in your body. They can feel

2208
08:26:42.720 --> 08:26:52.520
so good, so nice to just not have to do anything,

2209
08:26:54.840 --> 08:27:03.759
to be able to really enjoy that serenity that comes

2210
08:27:05.319 --> 08:27:18.400
of letting go completely, that peacefulness that comes with being

2211
08:27:19.040 --> 08:27:30.319
in this peaceful space. And you can keep this sense

2212
08:27:30.520 --> 08:27:42.400
of calmness for as long as you choose. If you

2213
08:27:42.639 --> 08:27:49.279
choose to drift off into a deep, healing, natural sleep,

2214
08:27:50.599 --> 08:27:57.279
then you can do that. It's completely up to you,

2215
08:28:02.119 --> 08:28:06.799
and you can keep this feeling of calmness physically and

2216
08:28:06.880 --> 08:28:12.840
in your mind as long as you choose to feel

2217
08:28:13.080 --> 08:28:23.599
completely relaxed, completely relax.

2218
08:28:26.919 --> 08:28:32.560
And I'd like you to make up your mind that

2219
08:28:32.599 --> 08:28:42.360
you're going to relax, and I.

2220
08:28:42.439 --> 08:28:45.680
Want to explore that with you. What it feels like

2221
08:28:45.919 --> 08:28:54.200
when you actually decide that you're going to relax, not

2222
08:28:54.479 --> 08:29:01.680
forcing yourself, but giving yourself that. Yes, it is a command, really,

2223
08:29:01.759 --> 08:29:08.680
isn't it. When you're telling yourself relax in a gentle

2224
08:29:08.799 --> 08:29:15.840
but firm way, that only you can really tell yourself

2225
08:29:16.279 --> 08:29:19.159
in that way. You can't really have someone else saying

2226
08:29:19.200 --> 08:29:25.279
to you, now it relax, relax, you know, and it

2227
08:29:25.400 --> 08:29:27.759
needs to be gentle, But you can't. Someone else can't

2228
08:29:27.840 --> 08:29:36.840
really have the same the same kind of influence or

2229
08:29:37.200 --> 08:29:45.360
power that you have over your own physicality, over how

2230
08:29:45.520 --> 08:29:55.720
you feel, because when you say it to yourself, it

2231
08:29:55.959 --> 08:30:03.799
means more. It's personal, and your brain and your unconscious

2232
08:30:04.000 --> 08:30:10.119
mind and your body listens to what you say. So,

2233
08:30:10.439 --> 08:30:14.200
for example, we'll test it out. We'll do a little test,

2234
08:30:14.319 --> 08:30:17.959
a few little tests along the way, and you can

2235
08:30:18.080 --> 08:30:24.360
get more of an idea of the force, a positive

2236
08:30:24.560 --> 08:30:30.959
force that you can have in creating a sense of

2237
08:30:31.279 --> 08:30:36.279
comfort and relaxation in your body and your mind quite

2238
08:30:36.360 --> 08:30:49.080
quickly just by you telling yourself to relax. So I'm

2239
08:30:49.119 --> 08:30:55.840
going to start by let's focus on your hands. To

2240
08:30:56.000 --> 08:30:58.959
focus on your hands and just tell your hands to relax,

2241
08:31:00.040 --> 08:31:04.919
and just say relax. As you focus on your hands,

2242
08:31:07.159 --> 08:31:11.720
you could say my hands are relaxed, or I want

2243
08:31:11.759 --> 08:31:16.080
my hands to relax. I think if you actually do

2244
08:31:16.200 --> 08:31:24.200
it directly by focusing and imagining that your hands can

2245
08:31:24.439 --> 08:31:27.080
hear what you're saying. You know they've got little ears,

2246
08:31:27.880 --> 08:31:33.000
which is a little weird. So talking to your hands

2247
08:31:33.680 --> 08:31:50.040
and just say relax. Noticing now your hands start to relax.

2248
08:32:02.439 --> 08:32:05.919
Now focus on your eyes and tell your eyes to relax.

2249
08:32:07.119 --> 08:32:11.799
You just say in the same word relax, and find

2250
08:32:11.840 --> 08:32:19.479
the right tone for you. You know, I might say relax,

2251
08:32:20.200 --> 08:32:28.279
but you you might say relax or relax. You know,

2252
08:32:28.599 --> 08:32:34.240
you might say it differently to yourself, and that's important

2253
08:32:35.159 --> 08:32:41.240
for you to gauge what feels right for you. To

2254
08:32:41.439 --> 08:32:46.599
just tell your eyes to relax whilst focusing on your eyes,

2255
08:32:47.119 --> 08:32:51.840
your eyelids, the muscles around your eyes, your eyebrows, and

2256
08:32:52.080 --> 08:33:27.560
just tell your eyes directly relax. Now. Now, I just

2257
08:33:27.720 --> 08:33:38.000
did that myself, and sometimes you may feel that you

2258
08:33:38.200 --> 08:33:43.599
need a bit more time for the different parts to relax,

2259
08:33:44.439 --> 08:33:48.319
you know, because I start talking again and maybe that

2260
08:33:48.520 --> 08:33:52.119
part hasn't relaxed fully. But what will happen is that

2261
08:33:52.119 --> 08:33:54.799
it will just continue to relax even though I'm talking.

2262
08:33:56.400 --> 08:34:02.200
And that's happened with my eyes. Something else I noticed

2263
08:34:02.319 --> 08:34:06.959
is when I started focusing on my eyes, that actually

2264
08:34:07.720 --> 08:34:10.560
almost became They got worse before they got better in

2265
08:34:10.680 --> 08:34:14.479
a way. So I felt a degree of tension growing

2266
08:34:14.560 --> 08:34:20.240
in my eyes and then disappearing. So I think what

2267
08:34:20.439 --> 08:34:25.000
that was really was just me becoming more aware of

2268
08:34:25.319 --> 08:34:30.560
the tension that was already there that I wasn't. I

2269
08:34:30.680 --> 08:34:35.919
wasn't focused on it before, so I wasn't really acknowledging

2270
08:34:36.000 --> 08:34:53.000
it or really conscious to those feelings. Yeah, my eyes

2271
08:34:53.040 --> 08:34:56.880
is still continuing to relax, as well as my hands. Actually,

2272
08:35:00.319 --> 08:35:05.720
my hands have got a certain kind of energy, like

2273
08:35:06.000 --> 08:35:11.119
not buzzing, but I can kind of feel a degree

2274
08:35:11.159 --> 08:35:17.119
of energy in my hands. Maybe that's where the tension

2275
08:35:17.240 --> 08:35:29.200
is being released. Maybe that's the causing that. The next part,

2276
08:35:29.319 --> 08:35:31.479
I think we should focus on the back of the neck.

2277
08:35:32.159 --> 08:35:37.360
That's a part which quite often well for me, holds tension.

2278
08:35:37.400 --> 08:35:40.040
I don't know about it for yourself, but I think

2279
08:35:40.080 --> 08:35:45.040
it's quite a standard place where tension is sometimes held.

2280
08:35:46.599 --> 08:35:49.759
So and I'm doing.

2281
08:35:49.840 --> 08:35:52.479
Exactly what you're doing as you do it as well,

2282
08:35:52.599 --> 08:35:56.560
so I'm telling my body parts to relax as well.

2283
08:35:57.319 --> 08:35:59.159
So if you tell your neck at the back of

2284
08:35:59.240 --> 08:36:01.799
your neck, focus on the back of your neck, and

2285
08:36:02.000 --> 08:36:09.360
just say relax in your own words, in your own tone,

2286
08:36:09.720 --> 08:36:12.560
in your own voice. You can say out loud, or

2287
08:36:12.639 --> 08:36:17.680
you can just say it to yourself internally. But you're focusing,

2288
08:36:18.080 --> 08:36:21.560
and you're saying it literally to the back of.

2289
08:36:21.599 --> 08:36:24.479
Your neck, as if the back of your neck can

2290
08:36:24.560 --> 08:36:26.840
actually hear what you're saying.

2291
08:36:30.240 --> 08:36:33.560
So do that now, Just say it, relax to the

2292
08:36:33.639 --> 08:36:33.959
back of.

2293
08:36:33.959 --> 08:36:36.360
Your neck, and I'll do the same.

2294
08:37:15.159 --> 08:37:15.319
Now.

2295
08:37:15.360 --> 08:37:18.919
What I noticed, and you may have had similar thing

2296
08:37:20.400 --> 08:37:23.319
is even though I was focusing on the back of

2297
08:37:23.400 --> 08:37:34.759
my neck, other parts started to I don't know, show

2298
08:37:34.840 --> 08:37:38.040
themselves to me or maybe because they want to be

2299
08:37:38.119 --> 08:37:41.959
relaxed as well. But I started noticing the feelings in

2300
08:37:42.040 --> 08:37:45.319
my shoulders at tension in my shoulders and in my

2301
08:37:45.479 --> 08:37:52.680
upper back. Whether that was because my back of my

2302
08:37:52.799 --> 08:37:58.319
neck was saying well, I'm pretty much okay. It's the

2303
08:37:58.439 --> 08:38:07.959
other parts that need attend but my lobe, my back

2304
08:38:08.000 --> 08:38:11.799
of my neck is still relaxing, but I just became

2305
08:38:11.880 --> 08:38:18.200
more aware of other parts that needed attention. Now, this

2306
08:38:18.439 --> 08:38:23.319
might happen, and it's not. It doesn't mean that it's

2307
08:38:23.400 --> 08:38:28.880
going wrong. It just means you're being notified of more

2308
08:38:28.959 --> 08:38:36.639
places that also want to feel relaxed. So I'm going

2309
08:38:36.680 --> 08:38:40.799
to focus on my upper back. So you can do

2310
08:38:40.919 --> 08:38:46.680
the same, even if you don't have any feelings of

2311
08:38:46.840 --> 08:38:52.240
tension that obvious in your upper back. You just focus

2312
08:38:52.360 --> 08:38:57.360
on your back and the whole area from his shoulder

2313
08:38:57.439 --> 08:38:58.680
blades down.

2314
08:39:00.200 --> 08:39:01.319
To the middle of your back.

2315
08:39:01.759 --> 08:39:05.840
There your spine, and with me, it's more the shoulder

2316
08:39:05.880 --> 08:39:07.080
plates are more.

2317
08:39:11.759 --> 08:39:17.240
Yeah, that's the parts that are really sort of giving me.

2318
08:39:18.919 --> 08:39:19.279
That, not.

2319
08:39:21.200 --> 08:39:23.000
That it needs to relax in the sounds.

2320
08:39:23.040 --> 08:39:26.319
Going to ask that part to relax, and you can

2321
08:39:26.360 --> 08:39:26.840
do the same.

2322
08:39:26.959 --> 08:39:53.720
Now, relax out the back. There's something strange happened there,

2323
08:39:54.200 --> 08:39:56.840
and this often happens.

2324
08:39:56.919 --> 08:39:57.799
I've been doing this for.

2325
08:40:00.360 --> 08:40:05.799
For sixteen years or something, and often no one I'm

2326
08:40:05.880 --> 08:40:12.720
surprised but amazed really that there can be a feeling.

2327
08:40:14.159 --> 08:40:17.000
So when I was focusing on the back of my neck.

2328
08:40:17.880 --> 08:40:22.000
My upper back was starting to feel quite stressed and

2329
08:40:22.759 --> 08:40:28.279
in need of attention. As soon as I started talking

2330
08:40:28.479 --> 08:40:33.319
to you about my upper back and talking about, you know,

2331
08:40:33.880 --> 08:40:38.759
getting ready to ask the upper back to relax, my

2332
08:40:38.799 --> 08:40:44.560
other back already started to relax. It's almost as if

2333
08:40:44.639 --> 08:40:50.240
it doesn't need to hear the words, just needs attention,

2334
08:40:55.040 --> 08:41:06.360
just needs to be noticed. And that is something that

2335
08:41:06.680 --> 08:41:13.639
often happens in this type of situation. Is when you

2336
08:41:13.880 --> 08:41:19.080
start to relax a couple of parts of your body,

2337
08:41:20.159 --> 08:41:24.919
as we've done with our hands, our eyes and eyelids,

2338
08:41:26.720 --> 08:41:36.200
and now back of the neck, top of the bag back,

2339
08:41:37.520 --> 08:41:41.479
the rest of the body seems to just take notice

2340
08:41:44.240 --> 08:41:52.479
and decide in its own way to start relaxing. Other

2341
08:41:52.639 --> 08:42:02.520
parts of your body start to just become looser. I

2342
08:42:02.599 --> 08:42:05.279
suppose it's kind of like a bit of an avalanche,

2343
08:42:05.439 --> 08:42:10.159
you know, the little ball starts rolling and before you

2344
08:42:10.319 --> 08:42:13.279
know it, the whole of your body is completely relaxed

2345
08:42:13.360 --> 08:42:30.040
and can't And if you focus on your face, you

2346
08:42:30.159 --> 08:42:37.759
focus on your eyes, your eyelids, your eyebrows, and the

2347
08:42:37.880 --> 08:42:46.479
muscles around your eyes, maybe you start to notice that

2348
08:42:48.240 --> 08:42:50.200
your forehead is more relaxed.

2349
08:42:50.240 --> 08:42:50.759
Than it was.

2350
08:42:52.840 --> 08:42:58.200
Maybe your face is more relaxed. I would say my

2351
08:42:58.520 --> 08:43:02.400
entire face is a lot more relaxed than it was.

2352
08:43:13.680 --> 08:43:19.479
So we're going to focus now on your shoulders again,

2353
08:43:19.759 --> 08:43:24.479
just like before. Just tell your shoulders. I mean you

2354
08:43:24.599 --> 08:43:26.560
can't do them in the digity. You can do the

2355
08:43:26.720 --> 08:43:30.959
right shoulder and left shoulder. I just generally do both

2356
08:43:31.000 --> 08:43:35.880
at the same time. And just tell your shoulders as

2357
08:43:35.919 --> 08:43:40.000
you focus on them in your mind, focus on how

2358
08:43:40.080 --> 08:43:45.680
you feel. Maybe you can see them in your mind's eye.

2359
08:43:49.240 --> 08:44:33.919
Just tell your shoulders to relax as nice as they relax.

2360
08:44:44.439 --> 08:44:52.159
I do notice I mean, especially with my back, is

2361
08:44:52.639 --> 08:44:58.520
the connection between the different parts the back, the shoulders,

2362
08:44:58.639 --> 08:45:08.639
the neck being all connected and being such a large

2363
08:45:08.759 --> 08:45:14.599
part of your body, it's almost hard to separate them

2364
08:45:14.880 --> 08:45:22.599
from each other. And my lower back is starting to

2365
08:45:22.720 --> 08:45:33.959
relax on the say, maybe I'm going too slow, and

2366
08:45:34.080 --> 08:45:37.479
that could be an issue because we all go at

2367
08:45:37.560 --> 08:45:43.840
different speeds. And the idea at the beginning of this

2368
08:45:44.119 --> 08:45:46.840
recording was for you to be able to just say

2369
08:45:46.919 --> 08:46:03.240
to yourself, relax about focusing on any particular part of

2370
08:46:03.360 --> 08:46:09.680
your body, because when you know that, telling your hands

2371
08:46:11.799 --> 08:46:22.520
to relax and your hand relax you tell your eyelids

2372
08:46:23.799 --> 08:46:29.479
and your eyes, the muscles around your eyes, and your

2373
08:46:29.599 --> 08:46:44.119
eyebrows to relax, and they relax. You tell the back

2374
08:46:44.200 --> 08:47:03.360
of your neck to relax, and it relaxes. I tell

2375
08:47:03.400 --> 08:47:22.680
you alfa back to relax, and the relaxes.

2376
08:47:30.400 --> 08:47:31.119
He'd tell your.

2377
08:47:31.200 --> 08:48:10.159
Shoulders to relax, and they relax. And you told your

2378
08:48:10.240 --> 08:48:16.880
hands to relax, they relaxed, and they continued to relax.

2379
08:48:22.720 --> 08:48:28.319
When you told your eyelids, the muscles around your eyes,

2380
08:48:29.360 --> 08:48:41.240
your eyebrows to relax, they relaxed and continued to relax.

2381
08:48:47.639 --> 08:48:51.240
When you told the back of your neck, focused on

2382
08:48:51.360 --> 08:48:57.279
the back of your neck and told it to relax,

2383
08:49:01.639 --> 08:49:16.959
it relaxed and continued to relax. And you told your

2384
08:49:17.439 --> 08:49:29.639
alco back to relax, be relaxed and continued to relax.

2385
08:49:37.959 --> 08:49:43.520
That's with your shoulders. He told your shoulders to relax.

2386
08:49:43.880 --> 08:49:44.479
In your.

2387
08:49:47.119 --> 08:49:56.200
Shoulders relaxed and continued to relax.

2388
08:50:01.880 --> 08:50:06.799
And it's not just that, It's.

2389
08:50:09.479 --> 08:50:13.919
That the rest of your body has also been listening,

2390
08:50:15.599 --> 08:50:21.720
and no relaxation has been spreading. So from your eyes,

2391
08:50:22.040 --> 08:50:29.439
the relaxation spread to your forehead, around your face, into

2392
08:50:29.560 --> 08:50:43.400
your skin, into your jaw, into the front and sides

2393
08:50:43.479 --> 08:50:48.240
of your neck, all the way down your chest and stomach.

2394
08:50:54.959 --> 08:51:02.040
Your relaxed hands and shoulders meet up through your arms,

2395
08:51:02.759 --> 08:51:14.799
relaxing the fullarms, your upper arms, elbows, your wrists, letting

2396
08:51:14.919 --> 08:51:31.200
you out the lower back, your hips, but explaining and

2397
08:51:31.599 --> 08:51:40.279
just start to relax and continue in the comfort spreading

2398
08:51:40.439 --> 08:51:41.680
through your legs.

2399
08:51:46.439 --> 08:51:48.680
All the way down to your.

2400
08:51:48.639 --> 08:51:57.880
Ankles, the tops of your feet, the sides of.

2401
08:51:57.919 --> 08:52:02.240
Your feet, and the buttons of your feet.

2402
08:52:05.720 --> 08:52:37.400
Relaxing into your toes, each tone relaxing because please, And

2403
08:52:37.520 --> 08:52:55.639
if your body relaxes more, your mind becomes slower, more peaceful.

2404
08:53:02.799 --> 08:53:04.560
To the point where.

2405
08:53:06.400 --> 08:53:18.639
If you choose to fall asleep, you can easily do

2406
08:53:18.880 --> 08:53:34.479
that easy drift the way because there's nothing going on

2407
08:53:34.599 --> 08:53:51.880
in your mind, your prains peaceful, your body continues.

2408
08:53:55.119 --> 08:53:55.639
To rise.

2409
08:54:19.520 --> 08:54:25.040
And with that connection between your body relaxing and the

2410
08:54:25.279 --> 08:54:38.959
word that you say to yourself relax means that you

2411
08:54:39.080 --> 08:54:45.799
don't need to focus on just one part. You can

2412
08:54:45.959 --> 08:54:58.880
just focus on your entire body, saying the powerful word

2413
08:55:03.119 --> 08:55:28.360
whoacs and deserve those amiliar sensations of comfort spreading throughout

2414
08:55:28.680 --> 08:55:45.279
your body, loosening and calming and heaving every part to

2415
08:55:45.400 --> 08:56:11.680
your body heaving more relaxed, so all we need to

2416
08:56:11.840 --> 08:56:26.240
do now on is just telling yourself lights and was

2417
08:56:32.119 --> 08:56:34.759
eating completely.

2418
08:56:35.720 --> 08:56:36.639
Now fool?

2419
08:56:49.759 --> 08:57:39.639
So starting now with number twenty nineteen eighteen seventeen sixteen

2420
08:57:56.439 --> 08:58:20.000
fifty four.

2421
08:58:50.279 --> 09:00:11.080
Ft, well, attata.

2422
09:02:23.919 --> 09:05:20.000
Yet ut.

2423
09:05:00.279 --> 09:05:14.680
At assass.

2424
09:07:55.599 --> 09:11:10.760
What two's from ten to one? Ten nine eight seven

2425
09:11:12.879 --> 09:11:35.480
six five four three two one. And maybe that was

2426
09:11:35.519 --> 09:11:38.080
a bit too quick in order to relax.

2427
09:11:39.319 --> 09:11:39.959
Maybe it's a bit.

2428
09:11:40.000 --> 09:11:46.480
Too fast for you to notice the calming of your body,

2429
09:11:49.720 --> 09:11:54.279
maybe even a little bit of pressure there, Like you're

2430
09:11:54.360 --> 09:11:56.040
counting down from ten to one.

2431
09:11:56.160 --> 09:11:57.559
What do you expect me to do?

2432
09:11:57.879 --> 09:12:02.480
Man, expect me to just stick go floppy just because

2433
09:12:02.519 --> 09:12:11.519
you're counting down to If you try it again, but

2434
09:12:11.639 --> 09:12:17.559
this time, I'll go this lower this time, and you

2435
09:12:17.800 --> 09:12:23.080
focus on the whole of your body before we focus

2436
09:12:23.160 --> 09:12:31.800
on your legs. Just notice how your body does start

2437
09:12:33.639 --> 09:12:45.040
to feel more relaxed with every number that I count

2438
09:12:45.120 --> 09:14:18.120
down ten nine, eight seven, six five four three two one,

2439
09:14:29.519 --> 09:14:35.199
And just notice how how you feel generally, how your

2440
09:14:35.199 --> 09:14:50.080
body feels. It's not necessarily even about counting down from

2441
09:14:50.160 --> 09:14:57.839
ten to one. It's that space that you have, that

2442
09:14:58.919 --> 09:15:21.319
body space between being active physically or mentally, just sitting

2443
09:15:21.599 --> 09:15:26.400
or lying down, just being there, not doing anything, not

2444
09:15:26.720 --> 09:15:33.720
saying anything, not deeding to think about anything. So it

2445
09:15:33.839 --> 09:15:37.400
opens up a space, you know, a bit of a space,

2446
09:15:38.360 --> 09:15:47.959
the gap. And the more I cam down for the

2447
09:15:48.040 --> 09:15:55.639
tental one, the bigger that gap becomes. So there's that

2448
09:15:55.879 --> 09:16:12.160
gap of calmness, of comfort. It's relaxation, it's a nice feeling. Yeah,

2449
09:16:14.040 --> 09:16:22.760
And it moves those stresses or discomforts physically or emotionally,

2450
09:16:23.480 --> 09:16:34.199
moves them away. Allows you.

2451
09:16:36.879 --> 09:16:37.400
To just.

2452
09:16:40.400 --> 09:16:47.120
Slow down, someone to count again from ten down to one,

2453
09:16:47.559 --> 09:16:57.760
and notice that gap widening, the gap. And as it widens,

2454
09:16:57.839 --> 09:17:03.760
it's almost like that and stress and attention falls into

2455
09:17:03.839 --> 09:17:24.360
the gap. It gives you that distance, that space now

2456
09:17:29.160 --> 09:19:30.559
ten nine, eight, seven, six, five, four three one. And

2457
09:19:30.879 --> 09:19:34.839
how does your how do you feel.

2458
09:19:36.839 --> 09:19:37.000
Now?

2459
09:19:49.760 --> 09:20:01.680
Can you notice do you fit in calmer? Are you

2460
09:20:01.959 --> 09:20:30.360
feeling more relaxed? As we now focus on your legs,

2461
09:20:32.080 --> 09:20:52.519
just your legs. You're just gonna start with focusing on

2462
09:20:53.000 --> 09:21:12.160
your thighs. Of course, it's not the most exciting thing

2463
09:21:12.279 --> 09:21:18.839
to be doing because I'm sure like most of your

2464
09:21:18.879 --> 09:21:31.319
body is not not going on right now. Just focusing

2465
09:21:31.959 --> 09:21:37.559
on the whole of your thighs, the tops of your thighs,

2466
09:21:38.360 --> 09:21:43.680
the sides of your thighs, the bottoms of your thighs,

2467
09:21:45.199 --> 09:21:50.760
the outer thighs and inner thighs. Basically the hole of

2468
09:21:50.839 --> 09:21:58.639
your thigh that leads into your hip and it goes

2469
09:21:59.639 --> 09:22:09.760
down to your knee joints. Now, this is a big area.

2470
09:22:14.279 --> 09:22:19.199
It's a very heavy area. It's very strong, probably the

2471
09:22:19.319 --> 09:22:23.800
strongest muscles in your body or in your thighs.

2472
09:22:33.959 --> 09:22:34.879
But I don't think we.

2473
09:22:36.639 --> 09:22:40.599
Perhaps would give enough attention.

2474
09:22:41.639 --> 09:22:42.480
To ad thighs.

2475
09:22:48.440 --> 09:23:11.800
Perhaps we don't acknowledge how important our thighs are to alive, how.

2476
09:23:11.760 --> 09:23:20.879
Much they actually do for us, all for our lives.

2477
09:23:28.040 --> 09:23:30.680
And it may seem sound really weird, but.

2478
09:23:33.599 --> 09:23:39.720
I think that all of our body parts, especially our eyes,

2479
09:23:40.720 --> 09:23:55.559
need some TLC. I love shown a bit that acknowledgement.

2480
09:23:58.279 --> 09:23:58.720
Thank you.

2481
09:24:01.800 --> 09:24:14.319
Gratitude for what advice do for us. And I know

2482
09:24:14.480 --> 09:24:17.319
this may sound of a strange.

2483
09:24:19.160 --> 09:24:20.839
And maybe you think, why am I?

2484
09:24:21.639 --> 09:24:24.400
Surely I should be able in the garden hugging a

2485
09:24:24.519 --> 09:24:33.080
tree or something. It's hard to set a microphone up

2486
09:24:33.120 --> 09:24:36.480
on a tree. That's why I'm doing this indoors. Otherwise

2487
09:24:36.480 --> 09:24:39.879
I would be outside hugging a tree. Now I can't

2488
09:24:39.879 --> 09:24:48.639
see the television from the tree. If you move down

2489
09:24:48.720 --> 09:24:57.800
to your knees, you gain such an important part. And

2490
09:24:58.400 --> 09:25:02.839
I think we don't necessarily I'll speak for myself here,

2491
09:25:05.319 --> 09:25:10.440
I don't necessarily appreciate all that my needs do for

2492
09:25:10.559 --> 09:25:17.040
me until I have a problem with my need. Occasionally,

2493
09:25:17.120 --> 09:25:22.080
if I ever, maybe i'll bash it or it's aching

2494
09:25:22.279 --> 09:25:27.440
for some reason. It's then that I realize.

2495
09:25:28.040 --> 09:25:29.199
How much it does.

2496
09:25:30.800 --> 09:25:34.040
You know, the benefit of being able to use my

2497
09:25:34.319 --> 09:25:44.000
legs without any kind of physical discomfort is a beautiful

2498
09:25:44.080 --> 09:25:52.080
thing that's possibly not appreciated until it's temporarily removed.

2499
09:25:53.239 --> 09:25:54.639
You know that's comfort.

2500
09:25:58.720 --> 09:26:04.400
But as you focus on regardless of how your needs feel,

2501
09:26:07.519 --> 09:26:11.680
you can have that sense of gratitude.

2502
09:26:12.480 --> 09:26:15.040
And love to your needs for all that they do

2503
09:26:15.279 --> 09:26:26.199
for you, And you.

2504
09:26:26.239 --> 09:26:30.680
Can still have that attention on your thighs. Maybe notice

2505
09:26:30.760 --> 09:26:37.639
how your thighs feel. Maybe you've noticed that they are

2506
09:26:39.480 --> 09:26:43.400
relaxing more.

2507
09:26:44.919 --> 09:26:52.360
Deeply as you.

2508
09:26:52.440 --> 09:26:58.599
Focus now on the bottoms of your legs machines and

2509
09:26:58.720 --> 09:27:07.879
your carmuscles. The bones between your knees and your feet incorporates,

2510
09:27:07.919 --> 09:27:08.120
and of.

2511
09:27:08.199 --> 09:27:09.959
Course your ankles.

2512
09:27:11.720 --> 09:27:22.839
So important. Anyone has had even like the slightest sprain

2513
09:27:22.959 --> 09:27:23.559
of an ankle.

2514
09:27:24.519 --> 09:27:28.400
Who knows how how much we take.

2515
09:27:29.720 --> 09:27:38.559
Our ankles are granted, and it's kind of strange in

2516
09:27:38.639 --> 09:27:43.800
a way when you think that. You know, logically, our

2517
09:27:43.879 --> 09:27:47.319
wrists are a lot thinner than the rest of their arms,

2518
09:27:48.480 --> 09:27:51.959
which is okay, it doesn't I can't see any problem

2519
09:27:52.000 --> 09:27:54.040
with that, you know, just.

2520
09:27:54.120 --> 09:27:55.120
Picking stuff up.

2521
09:27:56.639 --> 09:28:02.800
Our ankles so much dinner then the rest of our legs,

2522
09:28:09.199 --> 09:28:13.639
and from a physics perspective or logical even it doesn't

2523
09:28:13.720 --> 09:28:19.680
really make sense that all this weight will ultimately be

2524
09:28:20.800 --> 09:28:30.839
resting on your ankles then leading to your feet, that

2525
09:28:31.440 --> 09:28:40.360
thin area, thin bone. Yeah, it does so much great work.

2526
09:28:42.519 --> 09:28:52.040
Supports us, supports our body for a lifetime, helps us

2527
09:28:52.720 --> 09:29:02.120
to balance, helps you to get around and be mobile.

2528
09:29:08.440 --> 09:29:16.199
And there's the calf muscles. Of course, when I was younger,

2529
09:29:16.599 --> 09:29:19.919
I couldn't see the point in calf muscles. Didn't seem

2530
09:29:19.919 --> 09:29:25.000
to do anything. Okay, if I walked around on tiptoes,

2531
09:29:25.839 --> 09:29:27.800
then my cloth muscles get some work.

2532
09:29:29.199 --> 09:29:30.480
But of course that's not true.

2533
09:29:30.639 --> 09:29:35.199
The calf muscles are being used whenever we use our legs,

2534
09:29:40.800 --> 09:29:53.400
and your shins there to protect your lower legs, shaped

2535
09:29:53.440 --> 09:29:57.800
in a way at most is a protector with a

2536
09:29:57.839 --> 09:30:09.360
bone leading of course to your ankles.

2537
09:30:12.279 --> 09:30:12.959
In your feet.

2538
09:30:17.720 --> 09:30:19.680
I'm not going to focus on your feet. We're just

2539
09:30:19.760 --> 09:30:25.879
going to focus on the legs. And I realize and

2540
09:30:26.040 --> 09:30:29.919
now that I've mentioned your feet, it would be focusing

2541
09:30:30.040 --> 09:30:33.080
on them anyway, So maybe I should focus on your

2542
09:30:33.160 --> 09:30:33.959
feet a little bit.

2543
09:30:37.959 --> 09:30:39.120
You can have them in your.

2544
09:30:39.000 --> 09:30:45.400
Awareness the same as you have your fighs in your awareness.

2545
09:30:46.279 --> 09:30:47.440
Even though we haven't.

2546
09:30:47.279 --> 09:30:53.040
Been focusing on your thighs a few minutes, we've been

2547
09:30:53.120 --> 09:31:07.519
focusing on your ankles, there's still that sensation of comfort

2548
09:31:10.239 --> 09:31:22.160
in your thighs and this that movement of energy because

2549
09:31:22.239 --> 09:31:29.199
the thigs hold lots of different sensations. Of course, there's

2550
09:31:29.239 --> 09:31:33.760
the muscles, the big strong muscles that we have.

2551
09:31:33.919 --> 09:31:34.639
In our thighs.

2552
09:31:43.400 --> 09:31:49.120
But the skin on the outside of the thighs, as

2553
09:31:49.199 --> 09:31:53.720
in the outside of all of our body, can be

2554
09:31:53.959 --> 09:32:11.639
very sensitive, sensitive to the touch, sensitive to temperature, and

2555
09:32:11.800 --> 09:32:20.199
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2556
09:32:20.360 --> 09:32:26.120
the art trees to all this stuffs inside your thighs.

2557
09:32:30.599 --> 09:32:32.160
I guess sometimes.

2558
09:32:32.440 --> 09:32:34.400
It'd be nice if you could actually put.

2559
09:32:34.239 --> 09:32:41.800
Your fingers inside your thighs and message, so you can

2560
09:32:41.879 --> 09:32:45.680
message on the outside, because to be able to get

2561
09:32:45.919 --> 09:32:49.800
deep into the muscles to be able to just message

2562
09:32:50.800 --> 09:32:55.680
inside your thighs, message in the bones of your leg

2563
09:32:57.919 --> 09:33:08.120
massage or the veins and just gently healing your thighs.

2564
09:33:11.639 --> 09:33:13.319
And you can move down.

2565
09:33:14.959 --> 09:33:19.239
The message and inside your knees. It's a message in

2566
09:33:19.360 --> 09:33:26.559
those bones, but with healing fingertips, spreading that healing.

2567
09:33:26.400 --> 09:33:31.000
Energy deep into the choice of your knees.

2568
09:33:36.480 --> 09:33:40.319
Of course, there's the back of your you need the

2569
09:33:40.480 --> 09:33:47.480
inside crease where your need is. It's a really sensitive area.

2570
09:33:49.440 --> 09:33:54.160
Really that's very nice when you stroke it. That might

2571
09:33:54.239 --> 09:33:58.360
be because it's an area that's not really touched very often.

2572
09:34:00.440 --> 09:34:04.839
It's almost like a hidden part that crease.

2573
09:34:06.720 --> 09:34:07.279
Your legs.

2574
09:34:07.400 --> 09:34:14.760
It's almost like a part that has a sensitivity which

2575
09:34:14.839 --> 09:34:25.839
a little bit different because it's protected by your legs.

2576
09:34:33.279 --> 09:34:38.400
Would you imagine putting your fingers into that crease on

2577
09:34:38.519 --> 09:34:47.599
your legs, that fold between your legs. You can just

2578
09:34:47.839 --> 09:34:55.360
message with your fingertips. There's your fingertips going inside massage

2579
09:34:55.400 --> 09:35:05.639
in the muscle tissue. You can of course the other bones.

2580
09:35:05.519 --> 09:35:17.360
Of your knees heathen through your fingertips, and then you

2581
09:35:17.400 --> 09:35:23.199
should go down to your calf muscles. And that's the

2582
09:35:23.279 --> 09:35:26.800
part I'd like to be able to really put my

2583
09:35:26.919 --> 09:35:30.959
fingertips deep inside my calf muscles.

2584
09:35:31.800 --> 09:35:40.440
And massage in every single tissue of that muscle, heathing

2585
09:35:40.959 --> 09:35:49.919
every part, and then doing the same for my shins,

2586
09:35:53.080 --> 09:36:01.279
massage in gently stroking the bones, gently stroking them, healing

2587
09:36:01.639 --> 09:36:08.839
and loving way, because they deserve to be treated as

2588
09:36:08.919 --> 09:36:10.599
the precious bones.

2589
09:36:10.199 --> 09:36:10.680
That they are.

2590
09:36:12.279 --> 09:36:15.360
Our legs are so precious as in all.

2591
09:36:15.239 --> 09:36:21.599
The other parts of our body, the more precious of mutual.

2592
09:36:23.760 --> 09:36:24.440
On the planet.

2593
09:36:32.839 --> 09:36:34.040
When you start to.

2594
09:36:35.559 --> 09:36:36.519
Think about.

2595
09:36:39.639 --> 09:36:48.400
The legs in this way, you can change your perspective.

2596
09:36:51.120 --> 09:36:57.000
It might sound a bit it's silly to start with

2597
09:36:58.279 --> 09:37:04.599
the idea of having the love for your legs showing appreciation.

2598
09:37:06.720 --> 09:37:07.919
You advighs.

2599
09:37:10.199 --> 09:37:14.199
Wanting to be Abso put your hands in your.

2600
09:37:14.199 --> 09:37:22.559
Eyes the message the muscles and the bones, and.

2601
09:37:22.680 --> 09:37:31.160
To get your fingers deep in their, releasing all tension, just.

2602
09:37:31.239 --> 09:37:32.040
To show.

2603
09:37:33.680 --> 09:37:41.360
How much you care about your legs. Much you care

2604
09:37:41.680 --> 09:37:49.680
for what your links do for you regularly, your knees,

2605
09:37:49.959 --> 09:37:51.279
your cars.

2606
09:37:52.120 --> 09:38:04.279
Your ankles, the strength of your ankles, considering how in

2607
09:38:04.559 --> 09:38:08.120
they are compared to the rest of your legs, especially

2608
09:38:08.199 --> 09:38:22.879
your eyes. Yeah, they're so so long, solexible, absolutely amazing things.

2609
09:38:24.160 --> 09:38:33.800
The ankles are truly a gift because of what they

2610
09:38:34.000 --> 09:38:34.319
do for.

2611
09:38:34.400 --> 09:38:46.440
You, supporting all that weight, regardless of how what weight

2612
09:38:46.599 --> 09:38:52.360
you are, even if you only hate stones, there's.

2613
09:38:52.160 --> 09:38:59.080
Still a lot of weight these little ankles now a

2614
09:38:59.360 --> 09:39:01.319
lot even easting.

2615
09:39:02.519 --> 09:39:08.120
Double back. Yet my ankles.

2616
09:39:09.360 --> 09:39:16.000
Support my body all the time. What are gonna do?

2617
09:39:16.800 --> 09:39:23.000
Keep on a side and want to sit down? That's well,

2618
09:39:23.160 --> 09:39:34.599
next thing my feet, people say, my toast, I'm so happy.

2619
09:39:54.400 --> 09:39:55.360
The legs.

2620
09:39:56.959 --> 09:40:04.720
Really are amazing. And then to talk about to talk

2621
09:40:04.800 --> 09:40:10.080
about your legs is probably possibly if one of the

2622
09:40:10.120 --> 09:40:14.319
most thing, most boling things I've ever heard anyone say,

2623
09:40:15.239 --> 09:40:19.599
possibly the all or not.

2624
09:40:21.160 --> 09:40:36.639
Everything I said is true. The legs are amazing. Your

2625
09:40:36.760 --> 09:40:49.360
legs deserve not just respect, They deserve to relax deeply.

2626
09:40:56.639 --> 09:41:02.279
They deserve to take some time out of today. They

2627
09:41:02.480 --> 09:41:23.239
just lecko completely. The legs.

2628
09:41:28.400 --> 09:41:42.720
Really can relax because the legs are saying such a nice.

2629
09:41:42.919 --> 09:41:49.400
Very important part in a body. The relapslegs, the rest

2630
09:41:49.480 --> 09:41:54.839
of your body also naturally follows.

2631
09:41:55.599 --> 09:41:56.239
In that.

2632
09:41:57.919 --> 09:42:10.720
Yeah, h earny of comfort. I feel it in my hips.

2633
09:42:12.160 --> 09:42:19.279
My hips filled really lose, and also my law back

2634
09:42:19.319 --> 09:42:27.279
as well. My lighter back reveals its been stretched even

2635
09:42:27.319 --> 09:42:30.199
though I'm just sitting in a chair and there's no

2636
09:42:30.559 --> 09:42:37.040
stretching as far as my worth I'm doing. It's almost

2637
09:42:37.040 --> 09:42:40.839
as if the muscles are just relaxed so much, but

2638
09:42:40.959 --> 09:42:48.000
there is a natural stretch. It's a tension has reduced

2639
09:42:49.440 --> 09:43:09.919
a lot about a camp thousand ten downs of one.

2640
09:43:17.279 --> 09:43:17.919
Of jell.

2641
09:43:19.519 --> 09:43:20.959
Wonder times.

2642
09:43:24.480 --> 09:43:43.720
Ten nine, eight, seven, six, five.

2643
09:43:48.040 --> 09:44:17.040
Four three. H Really, I'm just gonna count down.

2644
09:44:18.400 --> 09:44:23.080
And fire down to one. And as a countdown, you

2645
09:44:23.279 --> 09:44:30.160
just focus on the numbers, just the numbers counting down.

2646
09:44:31.279 --> 09:44:35.160
I notice how you feel.

2647
09:44:37.480 --> 09:44:42.080
In this froment as you hear the numbers counting down,

2648
09:44:43.160 --> 09:44:52.360
knowing that those numbers counting down represents ye je then

2649
09:44:55.279 --> 09:44:58.279
carma just in the body.

2650
09:44:58.480 --> 09:44:59.360
But all say.

2651
09:45:01.279 --> 09:45:07.879
The next in night, I just made us all. There's

2652
09:45:08.040 --> 09:45:13.800
nothing to do, it's nothing to say, it's nothing to

2653
09:45:13.959 --> 09:45:56.760
think about. Starting wee number five four three two one.

2654
09:46:06.360 --> 09:46:07.720
Did you notice.

2655
09:46:11.639 --> 09:46:23.440
Gradual letting go the tension in your body? It may

2656
09:46:23.519 --> 09:46:29.919
also begin to notice and be aware how your mind

2657
09:46:31.040 --> 09:46:35.160
is starting to slow down.

2658
09:46:37.680 --> 09:46:44.000
This is just a natural thing that happens. It's not

2659
09:46:44.239 --> 09:46:49.440
really a special procedure. It's just natural. Because it's your

2660
09:46:50.720 --> 09:46:56.720
body relaxes, your mind also starts to relax, and the

2661
09:46:56.839 --> 09:47:00.239
more the mind relaxes, the more your body relax. It's

2662
09:47:00.599 --> 09:47:12.680
just a continuous circle of revexation. And is that calmness

2663
09:47:12.919 --> 09:47:20.160
that comes from relative quietness. Okay, even even if this

2664
09:47:20.400 --> 09:47:27.839
background sounds either your side or wine, it's still against

2665
09:47:28.000 --> 09:47:33.680
the quite gone. You know, you haven't got the television on,

2666
09:47:34.279 --> 09:47:38.519
there's no music in the background, and you're listening to

2667
09:47:38.720 --> 09:47:39.279
recording with.

2668
09:47:39.480 --> 09:47:40.360
Music us.

2669
09:47:45.160 --> 09:47:47.319
You're very likely not going to be sitting in a

2670
09:47:47.480 --> 09:47:47.800
room with.

2671
09:47:47.879 --> 09:47:54.239
Other people, white people, given le it's the idea if

2672
09:47:54.319 --> 09:47:59.120
you can do this on your range, so no distractions,

2673
09:48:05.239 --> 09:48:18.639
and when you stop thinking about stuffy relaxation automatically rises.

2674
09:48:20.599 --> 09:48:21.760
The sense of comp.

2675
09:48:23.400 --> 09:48:32.279
Starts to grow and without trying to build it up

2676
09:48:32.360 --> 09:48:33.480
into something.

2677
09:48:34.480 --> 09:48:35.319
And guess to go.

2678
09:48:39.239 --> 09:48:40.239
Something magical.

2679
09:48:42.400 --> 09:48:43.440
This is just a.

2680
09:48:43.680 --> 09:48:56.760
Natural process, something gets easy to accomplish. Fact, it's almost

2681
09:48:57.760 --> 09:49:03.040
in the sense of renacin kin happens to you.

2682
09:49:04.519 --> 09:49:05.440
You could never.

2683
09:49:07.360 --> 09:49:13.080
It's not something that you can be force. It's something

2684
09:49:13.239 --> 09:49:25.440
that happens naturally and arts a process of its reporting.

2685
09:49:28.279 --> 09:49:29.720
Is simply.

2686
09:49:31.120 --> 09:49:39.760
To allow you to take advance of spa this space.

2687
09:49:42.440 --> 09:49:42.879
It's t.

2688
09:49:46.480 --> 09:49:57.360
Yes, just being good mh.

2689
09:49:57.760 --> 09:50:02.519
I'm sure, Look.

2690
09:50:09.160 --> 09:50:21.800
Yet up stick do