Sept. 24, 2025

(music) (10 HOURS) #1438 Whisper - Let me bore you to sleep - 24th September 2025

(music) (10 HOURS) #1438 Whisper - Let me bore you to sleep - 24th September 2025
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WEBVTT

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Hello, Hello, and welcome to Wednesdays Whispers. My name is

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Jason Newland.

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Please I listen.

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When you can safely close your eyes. This is Wednesday,

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the twenty fourth of September two thousand and twenty five.

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Blah blah blah.

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I keep hearing little crinklins and sounds, and I'm wondering.

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Why where are they coming from.

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I have literally literally just got out of bed. So

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this is This is the second microphone I've used during

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this recording. My morning breath destroyed the last one and

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melted it. It's okay, brushing my teeth. I'm okay now.

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So I'm trying to think what's happening, what's going on.

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In life, trying to remember what did I dream about,

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bearing in mind it's only by quite recent and then.

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I was lying in bed.

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Bath the but.

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I don't know, excuse me, I don't know.

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I don't know, don't know, don't know.

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No, not much going on. I've started watching EastEnders again

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after pretty much years and years of not watching it.

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I did into it sometimes, but I've actually watched it.

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I think I've watched one, two, three, three or four

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episodes in.

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A row.

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On television when they are being aired. So I mean

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sometimes sometimes I would go on to the BBC player

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eye player. When the wife is called an eye player,

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I don't think it's called him. They would be in

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an iPhone. No, it's ever question there they know only

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me first time ever on the eye Player. I have

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at times.

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Watch the.

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I'm back to back in a few episodes. Just cook,

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see what they're okay, just see what's in the news. Okay, nothing,

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ingrid Oliver, ingrid Oliver. I've never heard of her. Richard

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Osmond admits meeting his wife ingrid Oliver was the best

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thing that ever happened to him.

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Was this.

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This called eye condition that affects his writing? Richard Osmond

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has gushed over his wife ingrid Oliver. Okays, it's not

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really very family entertainments. The author of fifty four met

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the actress forty eight when she appeared as a guest

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on his BBC quiz show House of Games.

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Oh how lovely. I'm not no is. It's not Liamshop.

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But I don't know why it's in the news. Human

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being falls in love with another human being.

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There's not Hong Kong.

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Wow, right, So Hong Kong has got some really really

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strong weather at the moment, it's called typhoon Rigassa blimey.

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It's the most powerful tropical cyclone this year. I'm not

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sure what is a cyclone because they said it's a

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very strong hurricane like wayman animals double look see what

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it says. The cyclone is a large air mess that

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rotates around the center of low atmospheric pressure. It is

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characterized by inward spiraling winds that rotate counterclockwise in the

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northern Hemisphere and cologwise in the southern Hemisphere. Cyclones can

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manifest in various forms, primarily as tropical cyclones and extratopic cyclones,

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and are often associated with strong winds and a heavy rainfall.

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These systems are formed by the energy exchanged between the

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ocean and the atmosphere. Cyclones are known by different names

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depending on their location. For example, they are called hurricanes

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in the North Atlantic, Antiphens, north West Pacific. Oh, Okay,

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so cyclone is hurrican? Fair enough? Well wind isn't another

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word for well wind? Where the wind is just like.

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It's what is it?

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In America? In Dorothy County, Dorothy Country, they have a

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wist of us Dorothy twirlers. So that's a Cyclone. Isn't

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it a twirler? It's a little bit like The Walking Dead.

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Everyone's got a new name, a different name for them.

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You know, whenever people meet each other in the show

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The Walking Dead, and different parts of the country they

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all call her, call her the walking Dead. Something different

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with the munches, the sleepers, the dirtbacks, or wherever, the bastards,

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the brain gobblers. You know, it's just they've got their

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own little name, which I find ironic because there's these

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creatures walking around. They're dead, but they're walking around attacking

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humans and then spread all over the world, and not

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one person, not one person, has the thoughts to call

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them zombies. Not one person in the entire world in

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that show thought in a war, this isn't just similar

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to a zombies identical to what of zombies? Let's call

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them zombies. No, let's call them creepers.

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Let's call them munchie munches, the the sniffers.

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I don't know wherever cyclone, Typhoon. We had some kind

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of type of tea in the UK Typhon. So someone

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says to you, do you like typhoons? I said, yeah,

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three sugars please, okay.

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Right, Rosie O'Donnell.

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There's something about her and being friends with Ellen DeGeneres,

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Bob Villain. I'm just looking at the news saying anything

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that is slightly interesting. Chris Evans is incredible for sake

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Grace's questions, what questions? Is he going to be returning

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as Captain America? Maybe so this is NSN. It's probably

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about seventeen years too late. Many actors must transform their

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physical appearance on a regular basis, especially those tasks we

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portray and superheroes. Will he be back to pick up

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a shield once again? At the world premiere of the

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Film's Sacrifice at the Toronto Film Festival, several questions were

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raised about sevens best known for Captain America in the

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Marvel Universe. The double D forty four year old actor

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appeared on the red carpet inimpressible impressive physical shape, having

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gained significant muscle mess since its role in the film

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Materialists earlier this year. I don't know if be prepared

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for an appearance and Avengers Doom Day, Well, the thing

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is with the Avengers.

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It's based in.

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They can kind of get away with anything, are they.

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Because.

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They go into different versions like of the multi verse.

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So they find another universe where he kept in America,

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works in McDonald's or something. It access lots of different things.

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It's quite quite interesting. A bit of a minor wobble

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boys stole Charlie Anam's dramatic transformation.

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Okay, whow.

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Crazy anatomy. No, Ay, that's sad. Oh it's a lost stumbout.

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Sarah Ferguson got Alison Hammond lost leven Stone. That's a

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lot of skin. Yeah, that's the thing that used to

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concern me about losing too much. Way, I don't want

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my I just don't want flaps flaps of skin just

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wabbling around, you know. But this never happens.

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I'm okay.

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Plus, I've never been I mean, yeah, I've been sixteen

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stone about a hundred kilos.

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But that's different from being one hundred and fifty kilos,

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you know, or three hundred pounds, three hundred and.

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Thirty pounds or whatever that would be. So it's a

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little bit different. But I think it's just my personal

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experience is just losing weight slowly. It's the best way personally.

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I kind as have a look Japanese us this trick

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for sleep up now, it's genius.

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That's ever, look then.

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Shave they bed off. Really, what on earth is going on?

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I'm just right now, okay, I'm just checkings, waiting out.

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I should read it out loud ready, shouldn't I?

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Okay, okay, okay.

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Right, said a cab for all this stuff. And now, oh,

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they're trying to sell a pillow the simple solution my

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wife discovered. That's when my wife found the Gorillac pillow online.

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At first I was skeptical. How could a pillows solve

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what expensive medical devices couldn't. But then my wife gave

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me an ultimatum. Tried to pillow or get comfortable with

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the basement couch. When it arrived, I was desperate enough

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to try anything. The first few minutes felt different, but

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then something amazing happens. I slept through the entire night,

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no snoring, no caspit, no waking up. The next morning,

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I found Jamie.

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In a kitchen beaming.

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You didn't have a sound all night, She said, okay,

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I might give that dry. Okay, how much are they

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charging for this pillow?

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As that's strange, right, Okay, they're trying to get.

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They're trying to work. Might make it sound good. First

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of all, they're offering a seventy percent discount, and they're saying,

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think about it this way. One visa to a sleep

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specialist two hundred and three hundred dollars, a seapap machine

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five hundred to one thousand dollars monthly seapap supply is

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fifty two hundred.

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No as wrong.

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Chiropractice visit for Nick pay seventy percentsion.

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So get the.

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Derillo ercopilow today for a fraction of the cost. How

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much are they going to sell it for. It's still

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not giving me the price, plumy making me work for.

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Get seventy percent discount.

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Okay, here we go. Your seventy percent discount ends in

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fourteen minutes and thirty six seconds. AH select quantity four.

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One billow is fifty nine pounds ninety ninepence. Two billows

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ninety nine pound ninety eightpence, three pillows one hundred and

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thirty seven pound ninety sevenpence. Four pillows one hundred and

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fifty nine pound ninety sixpence. I'm going to save this

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link because I want to see how much it is

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in an hour's time. Save it, okay, because I think

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they're being a bit Oh and it's just giving loads

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of every few seconds of all of things coming up,

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saying Emily from Shopshire just purchased to one Ian from

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Melton Keynes and made a purchase three pillows. Who's next

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getting excited? Who's going to be the next person to

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order one? Rojet from Exeter Rojet? There's no such name

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as roget. They're making it up. I think I'd think

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they're making it up. Anna from Enfield. There's all three,

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so they really pushing for people to buy more than one.

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Why would you need more than one? Kenvy from London three,

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So everyone's going for three for some reason. Maybe it's

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because it's one hundred and thirty seven pound ninety seven

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our another one. John from Kate said, make a purchase.

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Why is no one buying anything from other countries? Why

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is it just great Britain? Maybe it's because we're so

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great we don't need to do make Britain a gape

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gray again. We've always been great, we still are. Yeah,

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can imagine coin yourself great? Did you imagine? Like where

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you from? I'm from France? What about you Germany? What

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about you? I'm from great Britain. Everyone else will feel

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a little bit. I don't know, a little bit less

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than maybe maybe a little bit envious, maybe a little

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bit annoyed. Even we should have called ourselves great France,

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we should have called ourself great Germany. We should have

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called ourself great Belgium. No one's purchased one for a

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few minutes now, which makes me think they're trying to

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I wonder. I sometimes think if I say, I wonder,

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how come no one's bought just one? I'll pick you

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one will come now in the next thirty seconds. So

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how come no one's bought just one? Must be a

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con because it's always saying that three people they buy three,

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just one, come just one? He still loving. I'm relatively

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patient sometimes, but this is just no, I don't have

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time for this. Wow, they charge in nine pound ninety

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five for shipping.

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Cheeky. That is so cheeky.

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So to charge what fifty nine pound ninety nine and

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then to charge ten pound for shipping, that's I think

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that's a bit. Yeah, it's cheeky. Yeah, although I'm kind

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of thinking that I might like to try out after

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a work.

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In fact, I might.

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Not today, not tomorrow, but someday maybe just an luck

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seeing what the stats are run sound Cloud. Okay, what

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about Facebook? On sever looks see if there's any.

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Messages?

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I call a question on Facebook. Something I've noticed on

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Facebook the amount of people the post stuff where they're

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assuming that everyone else is can to understand what they're

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talking about. And I don't know why, but that annoys

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me a little bit. People posting things like I can't

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stand listening to his voice anymore. Okay, can you give

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me some more information? It's like, why reduce everyone listening

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to or we're reading a Facebook page from around the

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world is going to know what you're talking about? Just

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seems a bit strange. What's this? Okay? Just looking looks

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to me like just another made up story about boxing.

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He looks familiar. George is when's sick? When sick? Say

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that slowly, don't say too quickly?

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Went sick when sick? X R E R G ex

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as an arcs.

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Okay, get a patterfly? Okay, Ah, just looking at a

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picture of a little puppy. They are so cute and

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their puppies. I think what we need to do is

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find puppies, is stay puppies, although I think they always

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stay puppies. Mentally, I'm kind of okay, because I've got.

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A tiny good dog. I mean he was a half

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a lot smaller when he was a puppy, just looking

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at Dorian Yates video when he was a mister Olympia.

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I remember years ago when I worked in Egypt shop

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there was this but it was a little like seaside

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00:39:11.800 --> 00:39:18.119
down and lived in and we went for a little

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00:39:18.239 --> 00:39:24.039
period of opening on Sundays because of the traffic, you know,

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the foot traffic, or maybe we get some lot more people.

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So he did. I said, my boss decided to turn

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on me. And there was this one Sunday, loads of

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00:39:46.320 --> 00:39:50.880
people coming down, traveling down for the day from local

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00:39:51.039 --> 00:40:05.039
towns and see this man and Rnmon looked like a

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00:40:05.239 --> 00:40:13.119
clamor model and he was clearly a bodybuilder, huge, just

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walking around wobbling, not wobbling, but she was wobbling, but

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he was not wobbling, but he was plodding. I'm not

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00:40:34.719 --> 00:40:42.599
sure if he had this top off, but he was.

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You know that limits You know people that are well doned,

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You got people that got nice muscles, and then you've

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00:40:52.719 --> 00:40:56.320
got people that are just huge. He was one of

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00:40:56.400 --> 00:41:18.840
those people, just huge. I wonder what it's like being

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00:41:19.360 --> 00:41:33.599
mister Olimpia. I mean devoting every pretty much every second

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00:41:33.679 --> 00:41:44.320
of his life to the sport. I know a little

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00:41:44.400 --> 00:41:45.920
bit about Dorian Yates.

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I think he's.

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00:41:57.400 --> 00:42:09.000
One of the most successful bodybuilders in history, together.

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00:42:08.719 --> 00:42:10.159
With Leney and.

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00:42:12.760 --> 00:42:18.760
Other a couple of others, obviously Arnold as well, but.

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00:42:22.320 --> 00:42:29.199
Apparently Rife from the star. He kept track of every

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00:42:30.400 --> 00:42:37.880
set of weights they did, every exercise, every meal, every

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00:42:38.079 --> 00:42:46.360
measurement of ingredients for every meal, right from the start,

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00:42:48.239 --> 00:42:50.360
so that he could keep track of what he was

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00:42:50.440 --> 00:43:05.119
doing and plan ridiculously maliciously ever, playing it all a cage,

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00:43:05.280 --> 00:43:12.440
how things are working from the results, and I guess,

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00:43:18.639 --> 00:43:23.840
matching the results next to the effort and the tire

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00:43:25.199 --> 00:43:30.039
the cage, which best the route to take to maybe

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00:43:31.400 --> 00:43:35.159
have more of this or less of that, do more

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00:43:35.280 --> 00:43:38.079
exercise on that part of body part or less on

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00:43:38.159 --> 00:43:48.960
the ever. This is the feeling I heard. I heard

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00:43:49.039 --> 00:43:56.079
him say, anyway, I'm going to go and get my breakfast.

279
00:43:59.719 --> 00:44:03.360
Thing you for listener, Remember but to be kind to yourself.

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00:44:03.559 --> 00:44:08.519
You deserve to be happy, be gentle with yourself. You

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00:44:08.639 --> 00:44:13.440
deserve to feel safe, lots of love.

282
00:44:15.719 --> 00:44:36.760
Bye, Relax in a more deep and meaningful way, maybe

283
00:44:37.039 --> 00:44:42.039
in a way that can not just allow you to

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00:44:42.360 --> 00:44:53.199
feel calmer now and throughout the time we've spend together here,

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00:44:55.400 --> 00:45:01.039
not just relaxed at the end of the recording when

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00:45:01.079 --> 00:45:07.719
it's finished and you can enjoy that sense of comfort

287
00:45:07.960 --> 00:45:22.800
and peace, but also I think it would be nice

288
00:45:22.960 --> 00:45:42.679
to have those feelings of relaxation continue for longer after

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00:45:42.840 --> 00:45:53.400
the recording has ended, so that you can still benefit

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00:45:56.280 --> 00:46:03.519
from listening to my voice, maybe in a few hours time,

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00:46:05.480 --> 00:46:18.880
perhaps tomorrow, and then by listening regularly, especially if you

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00:46:19.119 --> 00:46:23.320
find like some people do and myself as well. I

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00:46:23.920 --> 00:46:30.639
sometimes I find one particular recording that really resonates with me,

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00:46:35.039 --> 00:46:37.360
and I just listen to it over and over again

295
00:46:39.679 --> 00:46:52.679
every morning, every evening. There was this recording from We're

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00:46:52.719 --> 00:46:58.440
going back to about nineteen ninety nine. It wasn't hypnosis,

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00:46:58.519 --> 00:47:02.519
but it was a guided visualizations, so it kind of

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00:47:02.719 --> 00:47:04.039
was hypnosis really.

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00:47:06.320 --> 00:47:06.400
And.

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00:47:08.480 --> 00:47:11.760
I managed to find it again and it still has

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00:47:11.840 --> 00:47:17.400
the same effect on me. And part of it was

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00:47:21.119 --> 00:47:32.039
the person's voice relaxed me. She just felt so peaceful,

303
00:47:34.199 --> 00:47:40.639
and I'd look forward to listening to her in the

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00:47:40.760 --> 00:47:51.440
morning and in the evening. And I knew before even

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00:47:52.239 --> 00:48:00.679
pressing the play button that since I've done that, pressed

306
00:48:00.719 --> 00:48:09.920
the play button. This is in the days of CD players,

307
00:48:12.920 --> 00:48:18.400
pressed the play button. In fact, it might have even

308
00:48:18.440 --> 00:48:22.920
been a tape recorder. I'd lie down on the bed

309
00:48:23.199 --> 00:48:39.800
and then even without necessarily listening to her words because

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00:48:41.719 --> 00:48:48.880
I had to memorized. Really, it was as if my

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00:48:49.039 --> 00:49:00.360
body knew exactly what to do, and the muscle just

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00:49:04.360 --> 00:49:22.159
almost went into automatic relaxation, and I remember my mind

313
00:49:25.000 --> 00:49:35.920
would slow down. Now. Now, I was listening to this

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00:49:36.119 --> 00:49:45.559
recording in the early days of learning hypnosis, and long

315
00:49:45.679 --> 00:49:54.199
before I ever made any videos or audio recordings myself,

316
00:49:55.440 --> 00:49:58.760
because I didn't start doing that till two thousand and six,

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00:50:05.679 --> 00:50:21.599
I knew. I knew how helpful I found being able

318
00:50:21.719 --> 00:50:30.719
to just let go, to have that trust in the

319
00:50:30.880 --> 00:50:41.199
person that I'm listening to, knowing that it's going to

320
00:50:41.280 --> 00:50:52.039
be just as relaxing, if not more so. Each time

321
00:50:52.360 --> 00:51:04.840
you hear my voice, you may feel the same. Some

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00:51:05.199 --> 00:51:11.760
people have been listening to me for over a decade,

323
00:51:20.199 --> 00:51:24.199
maybe not solidly, obviously, not twenty four hours a day,

324
00:51:25.960 --> 00:51:33.000
but maybe people come back. Some people maybe listen every day.

325
00:51:44.239 --> 00:51:50.159
There's something that I do which you may not realize

326
00:51:52.639 --> 00:52:11.119
by listening, is when I record these recordings now. For example,

327
00:52:15.719 --> 00:52:23.480
I also am affected by the words that I say.

328
00:52:28.800 --> 00:52:38.119
So if I set you focus on your feet, notice

329
00:52:38.239 --> 00:52:45.440
your feet relaxing, I will be focusing on my feet.

330
00:52:50.320 --> 00:53:07.719
I will be noticing my feet relaxing. If I said,

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00:53:07.880 --> 00:53:15.519
focus on your hands, and maybe notice the difference between

332
00:53:15.599 --> 00:53:26.440
each hand, perhaps notice the air in the room, the

333
00:53:26.559 --> 00:53:31.159
temperature of the room. On the backs of your hands.

334
00:53:39.000 --> 00:53:42.840
You may start to notice what almost feels like a

335
00:53:43.039 --> 00:53:50.920
very light breeze, even though there may not be any

336
00:53:51.519 --> 00:53:56.239
type of breeze at all where you are right now.

337
00:54:04.599 --> 00:54:15.159
And as you become aware of your hands, I'm also

338
00:54:15.519 --> 00:54:43.679
aware of how relaxed my hands our feeling now. And

339
00:54:43.920 --> 00:54:50.800
when it comes to potentially drifting off to sleep, which

340
00:54:50.920 --> 00:55:03.119
may be the reason you're listening, I also so feel

341
00:55:03.320 --> 00:55:17.519
drowsy when I make these recordings. I also notice my

342
00:55:17.840 --> 00:55:34.119
mind drifting. In fact, at times I've actually fallen asleep

343
00:55:39.760 --> 00:55:53.920
without even noticing, and then I carry on talking and

344
00:55:54.000 --> 00:55:59.440
it's suddenly where I listen back to do the editing,

345
00:56:03.239 --> 00:56:09.320
I hear snoring, and I think I don't remember snoring.

346
00:56:12.639 --> 00:56:23.639
I remember talking. Snoring was a pick turned up. That's

347
00:56:23.679 --> 00:56:31.480
why I sound like when I snore. I get really

348
00:56:31.719 --> 00:56:45.119
into the whole experience. I don't know how you feel.

349
00:56:51.400 --> 00:56:57.920
How relaxed do you feel in your feet, how relaxed

350
00:57:01.800 --> 00:57:22.840
you feel in your hands. I have noticed more and

351
00:57:23.039 --> 00:57:41.920
more that the more relaxed, deeper level of comfort you feel,

352
00:57:45.639 --> 00:58:01.719
the easier your breathing becomes so almost like that additional

353
00:58:04.960 --> 00:58:28.280
muscle relaxation. So this allows you debreathe easier without necessarily

354
00:58:31.159 --> 00:58:58.760
focusing on your breath. However, being able to notice the

355
00:58:59.199 --> 00:59:29.599
ease in which you brievee so naturally brief, so very

356
00:59:29.920 --> 01:00:18.599
easily and smoothly. Whenever I imagine my breathing improving, when

357
01:00:18.639 --> 01:00:34.639
I've got my eyes closed, I tend to visualize beautiful

358
01:00:34.840 --> 01:00:51.880
field with trees and flowers producing all that life giving oxygen.

359
01:01:12.119 --> 01:01:27.719
It feels nice too, if nothing else, just taking.

360
01:01:27.599 --> 01:01:28.880
Some time.

361
01:01:34.519 --> 01:02:22.599
Away from everything, enjoying that eating of pace serenity with

362
01:02:22.880 --> 01:02:59.280
a joyful art. Time seems to just drip by, so

363
01:03:00.599 --> 01:03:50.280
very slowly, relaxed, so deeply peaceful, completely unattached to any

364
01:03:51.280 --> 01:04:46.960
thoughts whatsoever in this moment, completely freem to say that

365
01:04:54.559 --> 01:05:42.000
your mind slowed down, slowed down because nothing really requires

366
01:05:42.199 --> 01:06:12.599
your attention. You can joy the physical sensations of allowing

367
01:06:12.840 --> 01:06:25.559
the stress to drip out of your body, dripping out

368
01:06:25.679 --> 01:06:54.800
of every part of your body and being released from

369
01:06:54.880 --> 01:07:36.079
your brain your mind slowly but surely. The muscles in your.

370
01:07:36.079 --> 01:08:12.199
Legs remags, rases.

371
01:08:09.880 --> 01:08:51.319
So very deeply, rigs sweat deeply, and the feeings pleasant

372
01:08:51.520 --> 01:09:16.119
feelings in your arms and shoulders, deeper in each part

373
01:09:16.279 --> 01:09:53.880
of your body, further and deeper and deeper, might to say,

374
01:09:57.119 --> 01:10:23.920
the feelings in the back of your neck, feelings in

375
01:10:24.039 --> 01:11:28.840
your wrists, mussules in front of your body, all peace

376
01:11:37.560 --> 01:12:05.359
deep a sense of peace spreads through a very cold

377
01:12:36.479 --> 01:13:04.399
When you focus on your mind, your mind becomes a's

378
01:13:04.720 --> 01:14:42.079
lover deapa, relax, fairy sly, stomach tasteful, many of stomach

379
01:15:04.680 --> 01:15:29.479
back lettice lettice, sound laxed. Now feel.

380
01:15:38.319 --> 01:15:40.479
In the hole a bad.

381
01:16:05.600 --> 01:16:15.079
A spy your brain all lay down the middle of

382
01:16:15.199 --> 01:16:26.840
your back, sending and receiving millions of messages every day,

383
01:16:37.920 --> 01:16:56.199
deep coomfort increasing deeply relaxed.

384
01:17:25.840 --> 01:17:26.159
Nies.

385
01:17:56.479 --> 01:18:07.199
Spreading these signals down A spy an could into reports

386
01:18:07.439 --> 01:19:10.720
of your body shins and your conferences, your elbers, feelings

387
01:19:11.039 --> 01:19:27.600
of peace and tranquility spreading through your body, tips of

388
01:19:27.720 --> 01:19:44.439
your toes to your eyes, your fingers. Wait, you'll know

389
01:19:44.720 --> 01:19:57.399
back I'm letting go.

390
01:20:00.479 --> 01:20:01.279
A thinker.

391
01:20:28.840 --> 01:20:53.479
Face, drifting mind.

392
01:20:58.000 --> 01:21:11.560
This wouldn't be in a way happy to let God

393
01:21:14.840 --> 01:21:27.439
like godpletely.

394
01:21:24.039 --> 01:24:43.319
Let go so tranquil nobody enjoy of sensor listening, nod pace, joy, space,

395
01:24:45.720 --> 01:27:16.960
this space, pace and safety fie l. Maybe we can

396
01:27:17.239 --> 01:27:28.479
just focus on the different parts of your body, just

397
01:27:28.960 --> 01:28:58.399
to notice a foihead and your eyes. Let's say the

398
01:28:58.600 --> 01:31:08.319
sense complete freedom, absolute freedom. Today's energy paste to Greece

399
01:31:13.680 --> 01:33:07.399
e my not of my test your mind test pace

400
01:33:21.840 --> 01:33:43.119
with any animal, deeply in the direction of ditle blissful pace,

401
01:33:47.359 --> 01:33:48.000
bliss of.

402
01:33:48.439 --> 01:35:07.439
Pacem two two days.

403
01:35:37.880 --> 01:37:47.399
Shut. Let's it go relaxed body films most visible, so

404
01:37:48.119 --> 01:39:08.039
very quacked and pastefully so hey s peaks, and you

405
01:39:08.119 --> 01:39:15.279
could start to notice that you are feeling more relaxed,

406
01:39:18.279 --> 01:39:28.039
even though if not purposely focused your mind upon that

407
01:39:29.399 --> 01:39:35.479
sense of physical comfort that is growing within you throughout

408
01:39:35.560 --> 01:39:48.359
your body, and your mind starts to slow down, and

409
01:39:48.520 --> 01:39:56.000
that could be almost in recognition of I guess my

410
01:39:56.239 --> 01:40:11.000
speech would not being particularly fast, things generally feel calmer.

411
01:40:14.560 --> 01:40:22.479
Just by listening to my voice, you give yourself an

412
01:40:22.560 --> 01:40:30.520
opportunity to take a break from the day take a

413
01:40:30.600 --> 01:40:38.760
break from your life, as it is to give yourself

414
01:40:38.840 --> 01:40:46.680
a rest, giving yourself permission to take some time off

415
01:40:49.000 --> 01:40:54.359
and to allow your body to relax and allow your

416
01:40:54.520 --> 01:41:05.119
mind to slow down, which in turn releases the tension

417
01:41:06.600 --> 01:41:15.720
any stresses that you had in your body. It's almost

418
01:41:15.760 --> 01:41:19.880
as if the parts of your body just open up,

419
01:41:21.239 --> 01:41:32.880
allowing the negativity out and at the same time replacing

420
01:41:33.720 --> 01:41:43.239
that negativity with positive healing energy, which then fills your

421
01:41:43.319 --> 01:41:55.119
body up and your mind to also starts to appreciate

422
01:41:56.039 --> 01:42:09.359
those feelings of increasing confidence and an almost uplifting feeling,

423
01:42:11.439 --> 01:42:25.640
positive healing energy that spreads through your body like a

424
01:42:25.800 --> 01:42:39.920
wave of comfort. And all this comes from just allowing

425
01:42:40.000 --> 01:42:48.479
yourself a few minutes, maybe half an hour, however long

426
01:42:48.600 --> 01:43:01.760
you want it to be, just rest, allow your mind

427
01:43:01.920 --> 01:43:12.640
and your body to almost preset itself to the settings

428
01:43:12.880 --> 01:43:30.439
of comfort and relaxation, calmness, which allows more for feelings

429
01:43:30.560 --> 01:43:43.720
of pleasure and happiness to move around your body and

430
01:43:43.840 --> 01:43:50.319
into your mind, almost as if your mind and your

431
01:43:50.399 --> 01:44:02.239
body are sinking together, almost mirroring each other with that

432
01:44:03.079 --> 01:44:16.920
growing positivity and calmness, and it feels nice, really does

433
01:44:17.079 --> 01:44:22.760
feel nice to know that you are the one that

434
01:44:23.039 --> 01:44:37.359
has allowed yourself to feel more comfort and to experience

435
01:44:40.239 --> 01:44:56.800
more of this deep relaxation. Spreading throughout your body, and

436
01:44:56.960 --> 01:45:04.760
as I focus each part of your body, you can

437
01:45:04.920 --> 01:45:19.039
notice that that part becomes even more relaxed just by

438
01:45:19.439 --> 01:45:31.119
focusing on it, becomes even more calm and comfortable. Just

439
01:45:31.560 --> 01:45:41.680
by focusing and design moved down your body, starting and

440
01:45:41.840 --> 01:45:47.880
your head, the parts that you have already focused on

441
01:45:48.600 --> 01:45:57.239
or can continue to relax deeply, and those parts that

442
01:45:57.439 --> 01:46:09.079
have not yet focused on or just automatically release any

443
01:46:09.520 --> 01:46:18.039
remain intention in anticipation of even more comfort about to come.

444
01:46:23.600 --> 01:46:23.760
Now.

445
01:46:26.439 --> 01:46:33.399
The start by focusing on your forehead. Just being aware

446
01:46:33.439 --> 01:46:44.159
of the feelings of your forehead. Any background sounds like

447
01:46:44.359 --> 01:46:49.479
mister Herbert the pigeon can just allow you to feel

448
01:46:49.600 --> 01:47:00.760
you're more relaxed. Just means during the moment, this is

449
01:47:00.800 --> 01:47:08.920
a sterile environment. This is the world. I live in

450
01:47:09.039 --> 01:47:21.520
the countryside, so there's lots of nature sounds around. As

451
01:47:21.600 --> 01:47:27.479
you focus on your forehead, just notice how it becomes

452
01:47:27.760 --> 01:47:37.359
even more relaxed as you focus only on my voice

453
01:47:38.640 --> 01:47:47.279
and that part of your body. Move down to your eyes,

454
01:47:49.399 --> 01:48:00.520
focusing on your eyes, noticing how your eyelids feels so

455
01:48:00.800 --> 01:48:10.520
heavy he has so light at the same time, all

456
01:48:10.640 --> 01:48:21.840
the muscles around your eyes relaxing completely, moving your focus

457
01:48:23.399 --> 01:48:30.000
down to your mouth, your lips, your tongue, your teeth,

458
01:48:30.239 --> 01:48:43.399
your comes, the hole of your mouth, relaxing, calm and loose.

459
01:48:47.840 --> 01:48:56.039
If you focus now on your jaw, just a part

460
01:48:56.119 --> 01:49:01.319
of your jawney, your mouth, your chin, all the way

461
01:49:01.439 --> 01:49:07.760
up the side of your face to your ears, the

462
01:49:08.000 --> 01:49:32.479
hole of your jaw, leaving all relaxed and calm. Focusing

463
01:49:36.000 --> 01:49:41.680
on your neck, the front of your neck, and your throat,

464
01:49:43.880 --> 01:49:54.600
relaxing and loose and calm. The sides of your neck,

465
01:49:56.920 --> 01:50:05.479
right and left side of your leg relax and place

466
01:50:09.319 --> 01:50:10.279
and calm.

467
01:50:16.960 --> 01:50:23.920
Now the back of your leg, focusing on the back

468
01:50:24.159 --> 01:50:31.399
of your leg, letting go.

469
01:50:32.039 --> 01:50:37.840
With any tension that may have been there before, and

470
01:50:38.520 --> 01:50:52.159
enjoying that sense of increasing comfort and release think you

471
01:50:52.319 --> 01:51:03.079
can experience in the back of your neck, moving down

472
01:51:03.600 --> 01:51:11.159
your back, moving either side of your spine right from

473
01:51:11.239 --> 01:51:16.560
the top of your back all the way down to

474
01:51:16.680 --> 01:51:28.920
the bottom of your back. Down it's your lower back,

475
01:51:34.000 --> 01:51:41.079
and as you move up and down your spine, you

476
01:51:41.159 --> 01:51:48.279
can feel the muscles either side of your spine relaxing

477
01:51:49.000 --> 01:52:02.359
even more and there's those muscles. Relax. That sense of

478
01:52:02.640 --> 01:52:13.319
comfort starts to spread outwards from your spine into both

479
01:52:13.520 --> 01:52:20.560
sides of your back, the top of your back, the

480
01:52:20.760 --> 01:52:29.079
middle end your lower back. And as you scan gently

481
01:52:29.600 --> 01:52:37.239
and slowly up and down your back, the muscles in

482
01:52:37.359 --> 01:52:42.279
the top of your back relags and become a looser.

483
01:52:46.640 --> 01:52:52.640
The muscles in the middle of your back also seem

484
01:52:52.720 --> 01:53:02.239
to just almost define from each other, separated and almost melting.

485
01:53:08.000 --> 01:53:14.000
And in your lower back there seems to be an

486
01:53:14.039 --> 01:53:28.239
extra special feeling of comfort. The spreads into your hips.

487
01:53:30.560 --> 01:53:38.359
Sit down your lower back, into your hips, into the

488
01:53:38.600 --> 01:53:47.800
area where your cosix are, and into your buttocks. Almost

489
01:53:47.920 --> 01:53:57.159
muscles that spread in your lower back into your hip

490
01:53:57.279 --> 01:54:17.159
area start to melt. Start reading, let go, let you

491
01:54:17.439 --> 01:54:25.359
know where about to focus on your shoulders, back your spy,

492
01:54:26.840 --> 01:54:36.840
continue to let go, continue to relax.

493
01:54:39.800 --> 01:54:43.359
So coldly.

494
01:54:48.079 --> 01:54:53.399
As you focus on your shoulders, you may notice that

495
01:54:53.520 --> 01:55:30.079
are already feeling ready lace, already calm. Feel those muscles

496
01:55:32.840 --> 01:55:44.800
then move from your neck into your shoulders. Feels so

497
01:55:45.239 --> 01:56:14.399
soft and gentle, so smer and calm. The feeling in

498
01:56:14.520 --> 01:56:29.319
your shoulders seems to spread deep into your shoulders. A

499
01:56:29.640 --> 01:56:38.520
sense of relaxation, not just traveling deeply into your muscles,

500
01:56:42.319 --> 01:56:55.960
also relaxing the butterness and moving all the way underneath

501
01:56:56.039 --> 01:57:04.399
your arms. Relax see the whole area between the tops

502
01:57:04.479 --> 01:57:13.159
of your shoulders, and don't make your arms he Then

503
01:57:18.520 --> 01:57:31.560
if you're so relaxed and comfortable in your shoulders which

504
01:57:31.800 --> 01:57:53.960
sense that deep healing message into your arms, you may

505
01:57:54.239 --> 01:57:59.479
feel almost as if your arms are not even there

506
01:58:01.000 --> 01:58:10.760
because the sun relaxed so deeply relaxed.

507
01:58:17.399 --> 01:58:21.840
S s.

508
01:58:38.079 --> 01:59:02.720
S the things spready. Oh my dall, you are to

509
01:59:03.119 --> 01:59:32.720
hours clive in you always circumft spreads away into rists

510
01:59:35.960 --> 02:00:01.279
form saer rists so heavy, yet the same time slight

511
02:00:04.479 --> 02:01:48.760
and git now hands pacends a sensor oial pace. It

512
02:01:49.039 --> 02:04:13.319
just seems to feel si million strikes takes sistention, frot

513
02:04:13.720 --> 02:06:25.119
your body many new focus, two lights us five days,

514
02:06:57.920 --> 02:09:27.159
clough scotch side faith faints, Sir pays, sircon sack pace,

515
02:09:34.520 --> 02:10:29.960
sircom peaceful sycom pays fall s brack same.

516
02:10:34.880 --> 02:10:36.600
Place fall.

517
02:10:40.000 --> 02:10:56.600
C come man lent deep relaxation to spread the chest stone.

518
02:11:09.760 --> 02:11:28.520
Let's me go everything. So I'm gonna start counting down

519
02:11:28.640 --> 02:11:40.079
now from twenty down to one. You can imagine in

520
02:11:40.159 --> 02:11:45.760
a way, it's like just walking down some steps and

521
02:11:45.880 --> 02:11:51.359
each step or twenty steps, and each step represents a

522
02:11:51.600 --> 02:12:05.199
level of comfort, each step represents a deepening of their comfort,

523
02:12:11.840 --> 02:12:17.520
and the furbies you walk down those steps that deeper

524
02:12:18.479 --> 02:14:13.680
blacks feel. So starting with number twenty twenty eighth eight, seven,

525
02:14:13.960 --> 02:25:01.719
ten sixteenhhhhhh three whats f two h eight the.

526
02:25:32.440 --> 02:25:38.959
Musical pis.

527
02:26:03.159 --> 02:27:19.120
Si five.

528
02:28:01.680 --> 02:28:02.799
The s.

529
02:30:03.799 --> 02:32:14.120
Us must.

530
02:33:06.280 --> 02:33:23.319
Now, as you focus on your lives, you're gonna count

531
02:33:23.440 --> 02:33:35.200
down from ten outs one, focusing just on your eyes,

532
02:33:39.000 --> 02:33:47.479
your eyelids, the muscles around your eyes, your eye walls themselves,

533
02:33:49.040 --> 02:34:06.159
a whole area that makes up your eye. As we

534
02:34:06.440 --> 02:34:14.680
count down ten down to one, wants to focus in

535
02:34:14.920 --> 02:34:29.639
on your eyes, you will become twice is relaxed with

536
02:34:30.040 --> 02:34:43.120
each number counting down. That you may find the way

537
02:34:43.440 --> 02:34:52.319
want to do is just drift off to sleep. And

538
02:34:52.479 --> 02:34:59.040
if that's what you want, then just allow yourself to

539
02:34:59.159 --> 02:35:13.799
do that. Now focus it on your eyes. God to

540
02:35:13.920 --> 02:35:23.680
begin countin down from ten down to one right now

541
02:35:32.239 --> 02:37:27.200
ten nine eight z.

542
02:41:20.719 --> 02:44:30.280
It'sh one.

543
02:44:36.600 --> 02:44:53.280
So cut down from ten to one ten nine eight

544
02:44:56.120 --> 02:45:20.920
seven six five four three two one. And maybe that

545
02:45:21.120 --> 02:45:25.239
was a bit too quick in order to relax. Maybe

546
02:45:25.280 --> 02:45:31.319
it's a too fast for you to notice the calming

547
02:45:31.559 --> 02:45:38.440
of your body, maybe even a little bit of pressure there.

548
02:45:38.639 --> 02:45:42.079
Like you'll count it down from ten to one. Would

549
02:45:42.079 --> 02:45:45.360
you expect me to do man, expect me to just

550
02:45:45.399 --> 02:45:55.079
to go floppy just because you're counting down. You can

551
02:45:55.200 --> 02:45:58.920
try again, but this time I'll go a bit slower

552
02:46:01.159 --> 02:46:06.040
this time that you focus on the whole of your

553
02:46:06.079 --> 02:46:14.440
body before we focus on the legs. Just notice how

554
02:46:14.520 --> 02:46:28.639
your body does start to feel more relaxed with every

555
02:46:28.760 --> 02:47:21.239
number that I count down ten nine, at eight, seven, six, five, four,

556
02:47:28.680 --> 02:48:20.159
three one. I just notice how how you feel generally,

557
02:48:20.600 --> 02:48:34.879
how your body feels. It's not necessarily even about counting

558
02:48:35.040 --> 02:48:41.920
down from ten to one. It's that space that you.

559
02:48:42.079 --> 02:48:43.559
Have, that.

560
02:48:46.120 --> 02:49:07.319
Space between being active physically mentally, it's just sitting or

561
02:49:07.479 --> 02:49:13.280
lying down, just being there, not doing anything, not saying anything,

562
02:49:13.559 --> 02:49:20.040
or needing to think about anything. So it opens up

563
02:49:20.079 --> 02:49:24.520
the space, you know, a bit of a space, a gap.

564
02:49:30.799 --> 02:49:34.319
And the more I came down from ten to one,

565
02:49:35.479 --> 02:49:43.559
the bigger that gap becomes. So there's that gap of calmness,

566
02:49:45.000 --> 02:49:59.879
of comfort or relaxation. It's a nice feeling and it

567
02:50:00.280 --> 02:50:12.159
moves those stresses or discomforts physically or emotionally, moves them away,

568
02:50:18.920 --> 02:50:19.799
allows you.

569
02:50:22.600 --> 02:50:23.120
To just.

570
02:50:26.079 --> 02:50:32.399
Slow down. Someone to count the game from ten down

571
02:50:32.479 --> 02:50:42.440
to one, and notice that gap widening, the gap, And

572
02:50:42.559 --> 02:50:47.000
as it widens, it's almost like that the stress and

573
02:50:47.120 --> 02:51:06.799
attention falls into the gap. Give you that distance, that

574
02:51:07.079 --> 02:53:16.360
space ten nine, eight, seven, six, five three one. Then

575
02:53:16.559 --> 02:53:36.639
how did your body you feel? Now? Can you notice that?

576
02:53:37.680 --> 02:54:14.399
Do you feeling calm? Do you feeling relaxed? As we

577
02:54:14.440 --> 02:54:34.719
can now focus on your legs, just your legs. We're

578
02:54:34.799 --> 02:54:54.680
just gonna start with focusing on your thighs. Of course,

579
02:54:54.799 --> 02:54:59.680
it's not the most exciting thing to be done, because

580
02:55:03.120 --> 02:55:05.760
I'm sure like most of your body is not a

581
02:55:05.879 --> 02:55:18.319
lot going on right now. Just focusing on the whole

582
02:55:18.440 --> 02:55:24.799
of your thighs, the tops of your thighs, the sides

583
02:55:25.000 --> 02:55:31.399
of your fires, the bottoms of your thighs. You're outer

584
02:55:31.600 --> 02:55:37.000
thighs and inner thighs, basically the whole of your thigh

585
02:55:37.120 --> 02:55:45.840
that leads into your hip and it goes down to

586
02:55:46.079 --> 02:56:00.159
your knee woids. Now, this is a big area. It's

587
02:56:00.159 --> 02:56:05.639
a very heavy area. It's very strong, probably the strongest

588
02:56:06.639 --> 02:56:19.799
muscles in your body or in your thighs, but I

589
02:56:19.879 --> 02:56:28.159
don't think we perhaps give enough attention to our thighs.

590
02:56:34.120 --> 02:56:41.719
Perhaps we don't and acknowledge how important our thighs are

591
02:56:44.840 --> 02:57:01.639
to our lives, how much they actually do for us,

592
02:57:05.520 --> 02:57:16.239
all for our lives. And it may seem sound really weird,

593
02:57:16.319 --> 02:57:24.719
but I think that all of our body parts, especially

594
02:57:24.840 --> 02:57:32.479
our thighs, needs some TLC, a bit of love shown,

595
02:57:33.479 --> 02:57:51.680
a bit of acknowledgement, thank you, gratitude for what our

596
02:57:51.840 --> 02:58:02.399
thighs do for us. And this makes sound a bit strange.

597
02:58:05.000 --> 02:58:08.079
Maybe you think, why am I short? How should be

598
02:58:08.120 --> 02:58:12.920
out in the garden hugging a tree or something? Wow,

599
02:58:17.040 --> 02:58:19.360
it's hard to sell my I phone up on a tree.

600
02:58:20.360 --> 02:58:22.639
That's why I'm doing this indoors. Otherwise I wouldn't be

601
02:58:22.680 --> 02:58:26.399
outside work in a tree. I can't see the television

602
02:58:26.440 --> 02:58:35.040
for the tree. If you moved down to your knees,

603
02:58:36.760 --> 02:58:44.520
you gain such an important part. And I think we

604
02:58:44.639 --> 02:58:51.399
don't necessarily. I must speak for myself faily, I don't

605
02:58:51.479 --> 02:58:58.280
necessarily appreciate all that one needs to do for me until.

606
02:58:59.479 --> 02:59:00.920
I have a number my knee.

607
02:59:02.159 --> 02:59:07.200
Occasionally, if I ever, maybe i'll bash you or it's

608
02:59:07.399 --> 02:59:13.879
aching for some reason. It's then that I realize how

609
02:59:14.079 --> 02:59:17.959
much it does. You know, the benefit of being able

610
02:59:18.040 --> 02:59:26.600
to use my legs without any kind of physical discomfort

611
02:59:28.200 --> 02:59:35.239
is a beautiful thing that's possibly not appreciated. Tool it's

612
02:59:35.879 --> 02:59:45.280
temporarily removed. You know that's comfort. But as you focus

613
02:59:45.360 --> 02:59:53.239
on your knees, regardless of how your knees feel, you

614
02:59:53.319 --> 02:59:59.159
can have that sense of gratitude and love to your

615
02:59:59.280 --> 03:00:12.360
needs all that they do for you. You can still

616
03:00:12.479 --> 03:00:16.840
have that attention on your thighs. Maybe notice how your

617
03:00:16.920 --> 03:00:28.799
thighs feel. Maybe you notice that they are relaxing more

618
03:00:30.600 --> 03:00:41.799
deeply as you focus now on the bottoms of your

619
03:00:41.879 --> 03:00:48.040
legs and your shins, your calf bustles, the bones between

620
03:00:48.280 --> 03:00:54.440
your knees and your feet incorporates, and the course your

621
03:00:54.520 --> 03:01:07.639
ankles so important. Anyone that's had even like the slightest

622
03:01:08.079 --> 03:01:14.079
sprain of an ankle knows how how much we take

623
03:01:15.399 --> 03:01:24.159
our our ankles for granted. And it's kind of strange

624
03:01:24.200 --> 03:01:29.000
in a way when you think that. You know, logically,

625
03:01:29.360 --> 03:01:32.440
our wrists are a lot thinner than the rest of

626
03:01:32.479 --> 03:01:37.200
our arms, which is okay, it doesn't I can't see

627
03:01:37.200 --> 03:01:40.680
any problem with that because we're just picking stuff up

628
03:01:42.319 --> 03:01:47.879
by our ankles. So much thinner than the rest of

629
03:01:47.959 --> 03:01:58.840
our legs. And from a physics perspective or logical even

630
03:01:58.879 --> 03:02:02.719
it doesn't really make sense sense that all this weight

631
03:02:04.399 --> 03:02:11.360
will ultimately be resting on your ankles then lead to

632
03:02:11.440 --> 03:02:24.639
your feet and thin area, thin bone. Yeah, it does

633
03:02:24.879 --> 03:02:31.639
so much great work. Supports us, supports our body for

634
03:02:31.760 --> 03:02:46.280
a lifetime, helps us to balance, helps you to get

635
03:02:46.399 --> 03:02:55.840
around and be mobile. There's the carf muscles. Of course,

636
03:03:00.920 --> 03:03:04.280
when I was younger, I couldn't see the pointing calf muscles.

637
03:03:05.159 --> 03:03:10.719
Didn't seem to do anything. Okay, if worked around tiptoes,

638
03:03:11.520 --> 03:03:15.399
then my calf muscles get some work. But of course

639
03:03:15.440 --> 03:03:19.559
that's not true. The calf muscles are being used whenever

640
03:03:19.639 --> 03:03:31.559
we use our legs. Then your shins there to protect

641
03:03:33.520 --> 03:03:42.200
your lower legs, shaped in a way almost as a

642
03:03:42.280 --> 03:03:54.559
protector for the bone, leading of course to your ankles

643
03:03:57.920 --> 03:04:05.040
and your feet. I'm not going to focus on your feet.

644
03:04:05.120 --> 03:04:08.840
I'm just going to focus on the legs. And I

645
03:04:09.000 --> 03:04:15.280
realize now that I've mentioned your feet, you'll probably focus

646
03:04:15.399 --> 03:04:18.799
on them anyway, So maybe I should focus on your

647
03:04:18.840 --> 03:04:24.680
feet a little bit. You can have them in your

648
03:04:24.719 --> 03:04:31.120
awareness the same as you have your thighs in your awareness.

649
03:04:31.959 --> 03:04:35.879
Even though we haven't been focusing on your thighs a

650
03:04:36.000 --> 03:04:47.200
few minutes were focusing on your angles, there's still that

651
03:04:48.639 --> 03:05:03.159
sensation of comfort in your thighs, and there's that movement

652
03:05:04.760 --> 03:05:12.719
of energy because the thighs hold lots of different sensations.

653
03:05:14.159 --> 03:05:19.040
Of course, there's the muscles, the big strong muscles that

654
03:05:19.159 --> 03:05:32.040
we have in our thighs. But the skin on the

655
03:05:32.159 --> 03:05:37.600
outside of the thighs, as in the outside of all

656
03:05:37.719 --> 03:05:46.520
of our body, can be very sensitive, sensitive to a touch,

657
03:05:49.319 --> 03:06:02.639
sensitive to temperature, and inside your thighs the bones, there's

658
03:06:03.680 --> 03:06:09.040
the muscles, the blood, vessels, the archrees to all this

659
03:06:09.319 --> 03:06:18.879
stuff inside of thighs. I guess sometimes it'd be nice

660
03:06:18.879 --> 03:06:23.200
if you could actually put your fingers inside your thighs

661
03:06:23.799 --> 03:06:29.200
and message, so you can message on the outside of

662
03:06:29.280 --> 03:06:32.879
the course, but be able to get deep into the muscles,

663
03:06:33.920 --> 03:06:39.079
to be able to just message inside your thighs, message

664
03:06:39.120 --> 03:06:48.319
in the bones. If your leg massage the veins just

665
03:06:48.600 --> 03:07:02.600
gently heaving thighs, you can move down message inside your knees,

666
03:07:04.120 --> 03:07:11.000
some message in those bones with healing fingertips, spreading the

667
03:07:11.440 --> 03:07:22.639
healing energy deep into the joints your knees. Of course,

668
03:07:22.680 --> 03:07:27.360
there's the back of your need and the inside crease

669
03:07:28.440 --> 03:07:36.399
real need is it's a very sensitive area, very feels

670
03:07:36.479 --> 03:07:41.520
very nice when we stroken. That might be because it's

671
03:07:41.559 --> 03:07:46.840
an area that's not really touched very often. It's almost

672
03:07:46.920 --> 03:07:54.000
like a hidden part a crease your legs. It's almost.

673
03:07:56.040 --> 03:07:56.760
Like a part that.

674
03:07:58.559 --> 03:08:09.799
Has a sensitive which is a little bit different. Of course,

675
03:08:09.879 --> 03:08:20.360
it's protected by your legs. So you can imagine putting

676
03:08:21.239 --> 03:08:32.200
your fingers into increase your legs and folding between your legs.

677
03:08:32.920 --> 03:08:37.520
You can just message with your fingertips. Imagine your fingertips

678
03:08:37.600 --> 03:08:48.520
going inside, massage in the muscle tissue you can cause

679
03:08:48.680 --> 03:08:55.319
fielder the bones of your knees heading through your fingertips,

680
03:09:02.719 --> 03:09:08.000
and then as you go down to your calf muscles,

681
03:09:08.399 --> 03:09:10.120
and that's the part I'd like to be able to

682
03:09:11.000 --> 03:09:16.239
really put my finger tip steam inside the calf muscles,

683
03:09:17.719 --> 03:09:27.479
massage in every single tissue of that muscle, healing every part.

684
03:09:33.440 --> 03:09:39.559
And they're doing the same for my shoes. Massage and

685
03:09:40.440 --> 03:09:47.399
gently stroking the bones, generally stroking them, healing in a

686
03:09:47.520 --> 03:09:54.680
loving way because they deserve to be treated. There's the

687
03:09:54.799 --> 03:09:59.440
precious bones that they are, because their legs are so precious,

688
03:10:00.280 --> 03:10:05.040
because they all the other parts of our body the

689
03:10:05.159 --> 03:10:18.920
more precious at any tune on the planet. When you

690
03:10:19.159 --> 03:10:31.319
start to think about the lex in its way, it

691
03:10:31.399 --> 03:10:41.879
can change your perspective. It might sound a bit silly

692
03:10:42.079 --> 03:10:49.399
to start with the idea of having love feels showing

693
03:10:49.479 --> 03:10:57.719
appreciation for your thighs, wanting to be able to put

694
03:10:57.760 --> 03:11:06.319
your hands in your thigh massage the muscles and the bones,

695
03:11:08.360 --> 03:11:13.879
to you get your fingers deep in their releasing a tension,

696
03:11:16.760 --> 03:11:25.360
just to show how much you care about your legs.

697
03:11:26.440 --> 03:11:32.360
Much you care for what your legs do for you regularly,

698
03:11:34.719 --> 03:11:44.920
your needs, your calms, your ankles. The strength of your ankles,

699
03:11:47.840 --> 03:11:52.559
considering how fit they are compared to the rest of

700
03:11:52.639 --> 03:12:02.399
your legs, especially your thighs. Yeah, they're so strong, so flexible,

701
03:12:06.159 --> 03:12:19.079
absolutely amazing things. Ankles are truly a gift because of

702
03:12:19.159 --> 03:12:30.440
what they do for you, supporting all that weight, regardless

703
03:12:30.520 --> 03:12:34.520
of how what weight you are, even if you're only

704
03:12:34.520 --> 03:12:39.680
eat at stony, there's still a long weight for these

705
03:12:40.120 --> 03:12:48.799
little ankles, how a lot heavier the mainstone double dot

706
03:12:52.319 --> 03:13:01.239
in my course, support my body all the time, or

707
03:13:01.319 --> 03:13:04.200
they do give off a sigh of relief or the

708
03:13:04.319 --> 03:13:14.959
sick down, as if old legs do my feet feet

709
03:13:15.079 --> 03:13:45.200
or seco my toes clap. Your legs really are amazing,

710
03:13:47.840 --> 03:13:51.479
and I know they're talking about. Talking about your legs

711
03:13:51.600 --> 03:13:58.120
is probably possibly among the most most boring things you

712
03:13:58.200 --> 03:14:07.360
ever heard anyone say, possibly boring or low. Everything I

713
03:14:07.479 --> 03:14:23.399
said is true. Your legs are amazing. Your legs deserve

714
03:14:24.440 --> 03:14:43.079
not just respect, they deserve to relax deeply. They deserve

715
03:14:43.280 --> 03:14:48.200
to take some time out of the day to just

716
03:14:48.559 --> 03:15:25.360
let go completely. Legs really can relax because the legs

717
03:15:25.680 --> 03:15:30.479
are so such a most you know, very important part

718
03:15:31.239 --> 03:15:35.200
of your body. When you relax legs, the rest of

719
03:15:35.280 --> 03:15:40.399
your body also naturally follows.

720
03:15:41.319 --> 03:15:41.879
In that.

721
03:15:45.600 --> 03:15:57.879
Journey of comfort, like I feel in my hips. My

722
03:15:58.079 --> 03:16:05.399
hips feel really and also my light back as well.

723
03:16:07.399 --> 03:16:13.159
My lighter back really feels it feels stretched, even though

724
03:16:13.200 --> 03:16:16.799
I'm just sitting in a chair and there's no stretching

725
03:16:19.520 --> 03:16:22.719
as far as my way that I'm doing. It's almost

726
03:16:22.719 --> 03:16:26.520
as if the muscles are just relaxed so much that

727
03:16:26.639 --> 03:16:33.719
there is a natural stretch as the tension has reduced

728
03:16:35.239 --> 03:16:53.719
a lot. And I'm now going to count down from

729
03:16:54.360 --> 03:17:05.360
ten down to one. You can continue to film one

730
03:17:05.440 --> 03:17:37.719
if the last ten nine, eight, seven, six, five, four, three,

731
03:17:41.760 --> 03:18:02.520
two one. Relax. So I'm just going to count down

732
03:18:04.040 --> 03:18:08.799
from five down to one and as a countdown, and

733
03:18:09.000 --> 03:18:15.840
just focus on the numbers, just the numbers counting down.

734
03:18:16.920 --> 03:18:26.079
And notice how you feel in this moment as you

735
03:18:26.239 --> 03:18:33.719
hear the numbers counting down, knowing that those numbers counting

736
03:18:33.840 --> 03:18:44.000
down represent you feeling calmer, not just in your body,

737
03:18:44.159 --> 03:18:52.520
but also relaxing your mind. Just notice how you feel.

738
03:18:53.360 --> 03:18:59.280
There's nothing to do, there's nothing to say, there's nothing

739
03:18:59.440 --> 03:19:42.479
to think of. Starting with number five, four three two one,

740
03:19:52.079 --> 03:19:58.440
did you notice the gradual.

741
03:20:00.600 --> 03:20:01.159
Letting go.

742
03:20:03.520 --> 03:20:10.479
Of the tension in your body? You may also begin

743
03:20:10.760 --> 03:20:16.760
to notice and be aware of how your mind is

744
03:20:17.840 --> 03:20:25.639
starting to slow down. This is just a natural thing

745
03:20:26.159 --> 03:20:34.079
that happens. It's not really a special procedure. It's just natural.

746
03:20:34.239 --> 03:20:40.600
Because it's your body relaxes, your mind also starts to relax.

747
03:20:42.200 --> 03:20:45.879
And the more your mid relaxes, the more your body relaxes.

748
03:20:46.120 --> 03:20:56.479
Is just a continuous circle of relaxation. And is that

749
03:20:57.760 --> 03:21:05.639
calmness that comes from relative quietness. You know, even even

750
03:21:05.680 --> 03:21:12.639
if this background sounds, even your side online is still

751
03:21:13.120 --> 03:21:18.399
going to be quite calm. You know, you haven't got

752
03:21:18.440 --> 03:21:23.600
the television on. There's no music in the background unless

753
03:21:23.639 --> 03:21:30.879
you're listening to the recorded with music. Of course, you

754
03:21:31.000 --> 03:21:33.000
are very likely not going to be sitting in a

755
03:21:33.120 --> 03:21:36.239
room with other people. Of course you might be, but

756
03:21:37.520 --> 03:21:40.799
generally it's more ideal if you can do this on

757
03:21:40.920 --> 03:21:52.239
your own, so no distractions, and when you stop thinking

758
03:21:52.280 --> 03:22:07.360
about stuff, really station automatically rises, the sense of comfort

759
03:22:09.120 --> 03:22:17.959
starts to grow, and without trying to build it up

760
03:22:18.040 --> 03:22:30.520
into something fantastical, something magical, this is just a natural process,

761
03:22:32.840 --> 03:22:43.559
something that's easy to accomplish. In fact, it's almost you know,

762
03:22:43.680 --> 03:22:50.559
the sense of relaxing completely happens really when you put

763
03:22:50.719 --> 03:22:54.600
no effort into it. It's not something that you can

764
03:22:54.680 --> 03:23:06.319
really force. It's something that happens naturally. A part of

765
03:23:06.719 --> 03:23:16.840
the process of this recording and others is simply to

766
03:23:18.559 --> 03:23:28.879
allow you to take advantage of this space, this time,

767
03:23:31.920 --> 03:23:42.840
to just let go, to just be here, to be

768
03:23:43.479 --> 03:23:56.879
in tune with how you feel, yet with the intention

769
03:23:59.120 --> 03:24:10.600
of wanting to relax deeply, that maybe even to fall asleep,

770
03:24:11.760 --> 03:24:16.879
depending on what it is that you wish for yourself

771
03:24:18.680 --> 03:24:33.719
in this moment. As we know, relaxing is the majority

772
03:24:34.959 --> 03:24:38.959
of the process of falling asleep. The actual fall in

773
03:24:39.000 --> 03:24:42.360
the sleep part is the tiny bear at the end.

774
03:24:45.760 --> 03:25:00.440
The deeper relaxed you become, the easier you find yourself rifting.

775
03:25:10.000 --> 03:25:16.360
You can also if you choose to stay focused on

776
03:25:16.559 --> 03:25:44.799
my voice and really enjoy the process, congradually relaxing each

777
03:25:45.319 --> 03:26:11.879
muscle in your body effortlessly and just observing the sensation

778
03:26:17.159 --> 03:26:33.079
of letting go completely. This time I will account from

779
03:26:33.319 --> 03:26:46.639
six down to one. You can notice your mind calming

780
03:26:46.959 --> 03:26:59.520
down with each number that you hear me saying, naterally,

781
03:27:02.959 --> 03:30:07.879
come pa, six, five, six, three, being aware of how

782
03:30:08.000 --> 03:30:37.799
your mind slowed right down, sinking deeply into relaxation. As

783
03:30:37.879 --> 03:30:39.879
you focus on your mind.

784
03:30:39.799 --> 03:30:39.879
It.

785
03:30:43.399 --> 03:30:52.639
May notice that there are some thoughts still there, maybe

786
03:30:52.799 --> 03:31:02.559
some stubborn thoughts that for some reason perhaps need your attention.

787
03:31:09.399 --> 03:31:10.479
That's something you can.

788
03:31:10.479 --> 03:31:10.840
Do is.

789
03:31:16.399 --> 03:31:28.879
Send love to those thoughts. Sprinkle those thoughts with love,

790
03:31:30.639 --> 03:31:36.799
my little petals for my flower. Just sprinkle over the petals,

791
03:31:36.879 --> 03:31:44.520
feel good love towards those thoughts. To let those thoughts mother,

792
03:31:46.959 --> 03:31:52.399
you are bending the number. You just need them. You

793
03:31:52.559 --> 03:32:04.280
require them to just calm down, down, quiet down.

794
03:32:07.959 --> 03:32:08.360
For now.

795
03:32:16.239 --> 03:32:21.239
So as you focus on those remaining thoughts. As we

796
03:32:21.440 --> 03:32:26.680
count down this time from seven down to one, with

797
03:32:26.799 --> 03:32:40.680
each number, just imagine sprinkling those flower petals of love, kindness,

798
03:32:42.280 --> 03:32:54.120
gratitude over those thoughts, which will allow them to just

799
03:32:55.559 --> 03:33:17.440
melt away, relax deeply everything the thoughts will become had relaxed.

800
03:33:22.959 --> 03:35:59.719
Starting if not the second six five fo it is

801
03:36:00.120 --> 03:36:20.680
how relaxed your feeling in your body. We got to

802
03:36:21.159 --> 03:36:34.879
focus on your hands because the more relaxed your hands

803
03:36:35.040 --> 03:36:58.520
on the more relaxed your body and mind. This you

804
03:36:58.719 --> 03:37:09.520
focus on your hands and your fingers. It's nothing needed

805
03:37:09.719 --> 03:37:15.280
to be done. There's like clinching the fists or dents

806
03:37:15.520 --> 03:37:26.319
in the fingers or anything like that. It's just noticing

807
03:37:27.200 --> 03:37:54.799
and focusing on your hands. Noticing the early film because

808
03:37:54.920 --> 03:38:06.200
the all relax your hands out my calm, my mind fails,

809
03:38:08.079 --> 03:38:33.520
and all confidences fail throughout your body. Ge may have already.

810
03:38:35.760 --> 03:38:36.719
Not ticed.

811
03:38:40.600 --> 03:39:16.079
Hell mind is starting dress fix him. Just on your

812
03:39:16.239 --> 03:39:34.520
hands and fingers, allowing the shape experience. I'm real deepening

813
03:39:35.799 --> 03:39:51.920
of that relaxation in your hands and fingers and more relaxed.

814
03:39:57.040 --> 03:40:15.920
With each number eight down to one, you can almost

815
03:40:17.760 --> 03:40:27.280
feel that healing, relaxing energy spread it into your hands

816
03:40:28.440 --> 03:40:47.079
and fingers, becoming relaxing. With each number.

817
03:40:49.120 --> 03:40:49.920
You hear.

818
03:40:53.680 --> 03:41:15.399
Going down eight, down to one drift, drift again, spotting paz.

819
03:41:26.959 --> 03:41:27.360
I ight.

820
03:42:05.000 --> 03:45:23.440
Seven. Just being here now, nothing to think about, nothing

821
03:45:23.520 --> 03:45:34.319
to do, nothing to say, and everything just feels calm.

822
03:45:39.280 --> 03:45:47.000
This is your natural state of being. This is how

823
03:45:47.159 --> 03:45:54.399
you just normally feel when you take away the other

824
03:45:54.799 --> 03:46:02.559
stuff that we add think glass, stress of my head

825
03:46:05.600 --> 03:46:20.760
of thinking, anxiety, tension, genuinely thinking about stuff. We take

826
03:46:21.040 --> 03:46:31.600
that away just what we do we do ow. We

827
03:46:31.799 --> 03:46:43.000
left with a real sense of deasoness which comes to

828
03:46:43.079 --> 03:46:51.600
you for a good plan because ultimately it's just a

829
03:46:51.879 --> 03:47:04.399
feeling of feeling and comfort amost as if you've got

830
03:47:04.479 --> 03:47:17.280
inside yourself, you've found a special place where everything is basful,

831
03:47:20.399 --> 03:47:28.079
place way in the film, relaxed and your natural sense

832
03:47:28.159 --> 03:47:40.719
of comfort. Place we can be here, we can accept

833
03:47:40.840 --> 03:47:47.559
yourself when you will place where you are trying to

834
03:47:49.840 --> 03:48:03.840
please anybody else, and place where you can actually just

835
03:48:04.200 --> 03:48:10.559
love yourself in some ways. More importantly, you can like yourself,

836
03:48:13.079 --> 03:48:41.000
appreciate that sense of gratitude the air. That's as place

837
03:48:41.159 --> 03:48:51.360
where you can actually feel the healing energy sucking into

838
03:48:51.440 --> 03:49:09.479
your body, heating energy soaking into your body, the healing

839
03:49:09.719 --> 03:49:20.680
energy spreads through your veins, traveling to each every single

840
03:49:21.120 --> 03:49:32.239
part of your body. You start to realize that actually,

841
03:49:33.079 --> 03:49:39.159
the healing energy, it's not just entered into your brain,

842
03:49:41.959 --> 03:49:51.479
it's become part of your brain, and the spinal fluid

843
03:49:54.159 --> 03:49:56.680
is now mixed up healing energy.

844
03:50:01.639 --> 03:50:02.159
Not just.

845
03:50:04.280 --> 03:50:10.760
Allowing you to feel so much more relaxed and healthy

846
03:50:12.280 --> 03:50:23.719
in this moment, but also you start to realize that actually,

847
03:50:26.200 --> 03:50:35.159
what's happening now without a healing, relaxing energy spreading through

848
03:50:35.319 --> 03:50:48.280
your body is actually changing your life, sactually changing the

849
03:50:48.399 --> 03:50:54.079
way you're going to feel, not just now, but tomorrow

850
03:50:55.239 --> 03:51:04.079
and the next day. There's your health improved, not just

851
03:51:04.239 --> 03:51:12.239
your physical health beyond mental health. Things that used to

852
03:51:12.399 --> 03:51:18.520
bother you in the past, for some reason, no longer

853
03:51:19.840 --> 03:51:26.360
have the effect that they used to because something has

854
03:51:26.840 --> 03:51:39.840
changed deeper within you. Maybe things that used to cause

855
03:51:39.959 --> 03:51:51.920
you to feel anger no longer have that power to

856
03:51:52.079 --> 03:51:57.719
control you the way they seem to be able to before.

857
03:52:01.399 --> 03:52:12.200
As you realize that you're the one who decides what

858
03:52:12.520 --> 03:52:24.239
affects you, you're the one who decides to feel relaxed

859
03:52:25.079 --> 03:52:37.879
and calm when you choose to enjoy noticing, these natural

860
03:52:38.920 --> 03:52:51.799
developments of the healing continue to grow and improve your

861
03:52:51.920 --> 03:53:04.799
life day by day include of course, your ability to

862
03:53:05.000 --> 03:53:20.600
relax so much easier than sleeping. It's the most natural

863
03:53:20.840 --> 03:53:31.360
thing in the world to you because falling asleep is

864
03:53:31.479 --> 03:53:39.680
something that you've done so many times in your life,

865
03:53:42.879 --> 03:53:47.000
and you know that you're born as we all work

866
03:53:47.760 --> 03:53:59.600
with the ability to fall asleep, naturally, born with that

867
03:54:00.520 --> 03:54:12.040
ability to just drift off into a deep he sleep.

868
03:54:18.040 --> 03:54:22.840
Even when we're kids, sometimes will fall asleep and we

869
03:54:22.879 --> 03:54:29.360
don't even want to try to stay awake. Maybe it's

870
03:54:29.479 --> 03:54:33.920
a birthday in the morning, though it's Christmas or holiday

871
03:54:34.120 --> 03:54:36.520
or something we look forward to, I don't want to

872
03:54:36.559 --> 03:54:41.680
go to sleep. But the more we want to stay awake,

873
03:54:43.879 --> 03:54:50.920
the more we just start to drift. And the more

874
03:54:51.639 --> 03:54:55.959
he finds drifting. Try to stop yourself and drift in

875
03:54:56.079 --> 03:55:09.280
a shame. The deeper stro without drifting becomes. Because we're

876
03:55:09.399 --> 03:55:16.319
born not just with the need to relax deeply and

877
03:55:16.440 --> 03:55:26.399
to actually fall asleep, but it's our birthright, it's part

878
03:55:26.440 --> 03:55:37.280
of our DNA, and sometimes as we get older in life,

879
03:55:38.600 --> 03:55:52.200
perhaps at times we have forgotten the relaxing completely is

880
03:55:52.319 --> 03:56:05.399
not only a wonderfully pleasant experience, it's also really easy.

881
03:56:16.760 --> 03:56:24.159
It's very very easy to let go, because that's what

882
03:56:24.280 --> 03:56:38.680
it is. It's just deciding until let go. And when

883
03:56:38.840 --> 03:56:46.639
you press the play button on my recordings, you have

884
03:56:46.840 --> 03:56:57.840
given permission from my voice to relax. When you press

885
03:56:57.959 --> 03:57:02.920
that play button, you have given me permission for my

886
03:57:03.280 --> 03:57:18.040
words to effect in a positive, only a positive way,

887
03:57:21.959 --> 03:57:45.559
opening up your mind to useful and healing suggestions. They

888
03:57:45.680 --> 03:57:56.879
can have such an amazing effect on how you feel

889
03:57:57.600 --> 03:58:11.760
right now, as well as those changes that continue long

890
03:58:12.159 --> 03:58:22.440
after the recording ends. Those changes within you to continue

891
03:58:22.680 --> 03:58:38.920
to flourish and grow, transforming your life in positive, beautiful way,

892
03:58:42.000 --> 03:58:49.040
allowing you to move forward in your life in the

893
03:58:49.200 --> 03:59:06.440
direction that you choose for yourself. And this feeling, this

894
03:59:06.719 --> 03:59:22.319
feeling that he can experience a safety, comfort, calmness. This

895
03:59:22.600 --> 03:59:44.159
feels so nice, such a healthy place to be, and

896
03:59:44.360 --> 04:00:02.159
that positivity grows within you each and every day. Moving forward,

897
04:00:05.959 --> 04:00:16.920
you're going to find that you're more relaxed physically and

898
04:00:17.120 --> 04:00:25.799
in your mind it's all relaxed. And it's not that

899
04:00:25.920 --> 04:00:31.440
you're thinking slower. It's just that your mind would be

900
04:00:31.719 --> 04:00:43.479
less knocked up with unnecessary negativity because from now on,

901
04:00:44.159 --> 04:00:54.239
your mind rejects negativity. From now you're going to start

902
04:00:54.520 --> 04:01:10.879
noticing when negativity arise and you can just say stop, stop,

903
04:01:13.719 --> 04:01:28.879
and that negativity turn around and the leading you stop

904
04:01:33.040 --> 04:01:48.399
and that negativity disappear. And did you notice that you

905
04:01:49.760 --> 04:02:03.000
feel way more relaxed than you probably expected. You can

906
04:02:03.319 --> 04:02:12.920
now congratulate yourself because you're the person that has done this.

907
04:02:14.639 --> 04:02:20.120
You are the one that has opened your mind up

908
04:02:20.840 --> 04:02:28.840
to the simple facts. And you can feel more relaxed

909
04:02:29.040 --> 04:02:38.600
in your body and in your mind. You've opened your

910
04:02:38.799 --> 04:02:44.239
mind up to the birthright of being able to just

911
04:02:46.959 --> 04:03:01.760
fall asleep easily when you cheers. And that's a nice feeling.

912
04:03:03.399 --> 04:03:13.479
Don't you think it feels nice? Doesn't it? To feel calm?

913
04:03:15.120 --> 04:03:19.760
From here? The energy is spreading through your body in

914
04:03:19.879 --> 04:03:35.879
your mind to spend time a special place where negativity

915
04:03:37.399 --> 04:03:50.280
can no longer enter. Negativity is banned. It's barred, it's

916
04:03:50.399 --> 04:03:57.040
not allowed. Intrigue doesn't it doesn't. This doesn't deserve to

917
04:03:57.120 --> 04:04:04.559
be here. It doesn't be long here. Negativity has no

918
04:04:04.879 --> 04:04:20.000
place in your life, which makes room for more comfort

919
04:04:22.159 --> 04:04:50.520
or hearing, or relaxation or peace. It feels nice, doesn't it?

920
04:04:52.399 --> 04:05:17.920
Just echo everything. I'm gonna count down now from twenty

921
04:05:18.159 --> 04:05:27.840
down to one. You can continue to relax if he cheers.

922
04:05:28.239 --> 04:05:42.600
You can drest to sleep with every number he'p me saved.

923
04:05:46.840 --> 04:05:54.159
You can fill twice is relaxed, or if you choose,

924
04:05:54.319 --> 04:06:45.959
you can fill twice sleeping twenty ninety eighteen, seventeen, sixty

925
04:06:53.319 --> 04:07:52.639
fifty four, t say too well eleven ten, nine, eight,

926
04:08:00.120 --> 04:09:13.040
six five shots to just take a break your time, relax,

927
04:09:17.239 --> 04:09:29.600
to allow your mind to slow down, to give yourself

928
04:09:29.760 --> 04:09:48.440
permission to take a break from everything. Endure the only

929
04:09:48.639 --> 04:09:55.520
person that can make that decision. You're the only person

930
04:09:55.639 --> 04:10:15.760
that can actually tell your mind just relax. Just take

931
04:10:15.879 --> 04:10:29.040
some time off so that you can focus on your body,

932
04:10:30.040 --> 04:10:45.000
get in touch with how you feel physically and in

933
04:10:45.079 --> 04:10:52.840
the process of this body scared where you focus on

934
04:10:53.040 --> 04:11:03.159
different parts of your body, those parts that you focus

935
04:11:03.280 --> 04:11:15.440
on and observe, even though you're not perpsy requesting those

936
04:11:15.600 --> 04:11:21.200
parts of your body to relax. It's kind of expected.

937
04:11:22.799 --> 04:11:28.360
You expect when you listen to my worst to feel

938
04:11:29.360 --> 04:11:43.079
more rest naturally, because when you're listening to me, your

939
04:11:43.120 --> 04:11:55.399
attention is focused on my words, and as my words

940
04:11:56.360 --> 04:12:06.559
guide you to focus on those parts of your body,

941
04:12:10.360 --> 04:12:32.680
your focus increases, which actually calms your mind. When your

942
04:12:32.879 --> 04:12:52.280
mind calms down, your body relaxes, and when your body

943
04:12:55.959 --> 04:13:20.120
calms down, mind relaxes, though not really started to focus

944
04:13:20.559 --> 04:13:35.360
on your body already. Feel that energy spreading through your body,

945
04:13:40.280 --> 04:13:58.520
pushing out stress, attention, he all the parts of your body, bleeding, skin,

946
04:13:59.840 --> 04:14:08.280
the blood, all of your audience inside your body, of

947
04:14:08.360 --> 04:14:17.319
the muscles or of the fat, of everything. Every hair

948
04:14:17.520 --> 04:14:31.319
on your body is filled without healing energy. Knowing your

949
04:14:31.479 --> 04:14:55.399
brain fills without healing energy, the feed and comfort relaxation increases,

950
04:15:02.760 --> 04:15:20.360
take pay increases in a way, your mind starts to

951
04:15:20.600 --> 04:15:36.479
fill perhaps been to rousing because it's not needed, and

952
04:15:36.959 --> 04:15:56.319
they starts to drift. If that's what's needed. So you're

953
04:15:56.440 --> 04:16:03.360
listening to this, you need is deeply relaxation, that's where

954
04:16:03.399 --> 04:16:10.239
you get. If what you need is to fall asleep

955
04:16:12.040 --> 04:16:21.719
naturally easily, that your mind drifts. That's also what happened

956
04:16:27.319 --> 04:16:35.040
because my pressing out play button on the podcast and

957
04:16:35.360 --> 04:16:42.360
listening to me give permission your body and your mind

958
04:16:45.440 --> 04:16:54.719
in fact, give the command to your body and your

959
04:16:54.840 --> 04:17:07.879
mind to relax deeply, to drift off to sleep if

960
04:17:08.120 --> 04:17:24.920
that's what you want. Need em As I focus on

961
04:17:25.200 --> 04:17:35.719
different parts of your body, you may start to just

962
04:17:36.200 --> 04:17:44.000
drift and then you come back again. You hear me

963
04:17:44.159 --> 04:17:49.120
talk again, focusing on a different parts of your body.

964
04:17:54.879 --> 04:18:04.280
You may find just drifting. Be don't realize you're drifting

965
04:18:05.959 --> 04:18:12.920
into your song, drifting d to gain to the voice.

966
04:18:14.440 --> 04:18:18.200
Like I said, what a different parts of your body

967
04:18:19.479 --> 04:18:31.280
spots to relax save because I'm drifted. It's basically already

968
04:18:33.559 --> 04:18:43.360
in the sleep sound. And the more you draft, the

969
04:18:43.639 --> 04:18:54.920
long you drifted. The long draft that shave drifted continues

970
04:18:56.200 --> 04:19:11.600
into sleep. And that's the last to my in you're

971
04:19:11.639 --> 04:19:17.040
in time when you've experienced the I about to sleep.

972
04:19:25.159 --> 04:19:35.079
If you don't have to sleep, it's strang pleasant sor

973
04:19:35.479 --> 04:20:02.559
accent so deep sleep feels so nice to accent. He

974
04:20:02.879 --> 04:20:24.280
finds you feel that which is spreading through baxes deeplyxes

975
04:20:37.559 --> 04:23:11.680
starts your eyes, shows, schists, sex, siss spreading side your body.

976
04:23:14.239 --> 04:23:31.079
You Now it's focus again parts of your body, focusing

977
04:23:31.200 --> 04:23:42.200
this time on your forehead. Now on your mouth, your lips,

978
04:23:44.239 --> 04:24:04.120
your time, hold of your mouth. Focus in one you fingers.

979
04:24:09.520 --> 04:24:14.079
Maybe you get if your fingers a little bits, you

980
04:24:14.239 --> 04:24:30.120
can focus on each one individually, both hands, even though

981
04:24:30.399 --> 04:24:35.760
it should focus on both of your hands. Now I

982
04:24:35.959 --> 04:24:45.239
seemed to just built into one. Maybe your hands started

983
04:24:46.360 --> 04:25:03.000
left hand and worst as if just mix thegether alphat is.

984
04:25:08.879 --> 04:25:09.920
Just like s.

985
04:25:11.920 --> 04:25:44.319
As Althams said, fas just see.

986
04:26:16.200 --> 04:29:35.239
S sec of six sections famous not you said.

987
04:29:45.600 --> 04:30:34.639
I say fis to say your mind feels now, let

988
04:30:34.840 --> 04:31:09.280
him go, let him go, let's say go if leting go,

989
04:31:15.840 --> 04:31:52.319
leting go, let's go everything everything we start now, and

990
04:31:52.959 --> 04:31:54.799
like you, just the first of all, just to see

991
04:31:54.840 --> 04:32:03.040
yourself lay down and that makes such lying on your front,

992
04:32:04.280 --> 04:32:12.280
your head is supported, your arms are supported, and you

993
04:32:12.360 --> 04:32:19.000
feel comfortable and breathing is really easy, and you feel

994
04:32:22.479 --> 04:32:25.479
you feel confident in how you look as well. So

995
04:32:25.920 --> 04:32:30.079
there's none of that issue of body problems or shyness

996
04:32:30.959 --> 04:32:39.120
because I'm a professional and this is a therapy session,

997
04:32:39.920 --> 04:32:47.319
so none of that stuff matters on whatsoever. This is

998
04:32:47.399 --> 04:32:55.520
about you. This is about how you feel, how you

999
04:32:56.280 --> 04:33:03.200
can enjoy that sense of comfort and relaxation that comes

1000
04:33:03.319 --> 04:33:10.040
from letting go and allowing my hands and my fingers

1001
04:33:10.560 --> 04:33:22.840
to relax you by a message your body soon starts off.

1002
04:33:23.080 --> 04:33:27.959
Just by placing my hands on the back of your head,

1003
04:33:29.400 --> 04:33:34.919
just gently, just you can feel my hands feel like

1004
04:33:35.080 --> 04:33:42.000
really on you, so you can maybe feel the warmth

1005
04:33:42.080 --> 04:33:47.639
of my hands on the back of your head with

1006
04:33:47.759 --> 04:33:51.240
my hands the side of your head, not pressing, but

1007
04:33:51.479 --> 04:33:58.159
just holding there very gently, maybe over your ears, and

1008
04:33:58.240 --> 04:34:01.319
a little bit on your face, just so you can

1009
04:34:01.560 --> 04:34:09.080
feel my hands so you can become accustomed to them.

1010
04:34:17.720 --> 04:34:19.680
And now I'll put my hands on the back of

1011
04:34:19.759 --> 04:34:27.040
your head again and gently let them slide down on

1012
04:34:27.200 --> 04:34:36.520
to the back of your neck. You can feel my

1013
04:34:36.759 --> 04:34:46.319
hands gently stroke in the back of your neck and

1014
04:34:46.560 --> 04:34:53.080
start with just so you can get used to the

1015
04:34:54.720 --> 04:34:58.400
the feeling of my hands on your skin, get accustomed

1016
04:34:58.439 --> 04:35:06.639
to realize that you're safe and it's all good, it's

1017
04:35:06.720 --> 04:35:16.840
all fine. And I want to start gently massaging the

1018
04:35:17.040 --> 04:35:27.400
muscles in the back of your neck with both hands.

1019
04:35:33.560 --> 04:35:39.560
And this is a very trusting situation really, because our

1020
04:35:39.680 --> 04:35:44.360
necks are so fragile to have someone have their hands

1021
04:35:45.040 --> 04:35:50.000
around your neck in that way and sometimes be problematic

1022
04:35:50.159 --> 04:35:55.680
for people, which is why massages are quite good, because

1023
04:35:55.720 --> 04:36:04.319
it allows you to relax and to get in touch

1024
04:36:04.560 --> 04:36:22.200
with trust, to feel peaceful and calm. There's a massage

1025
04:36:22.439 --> 04:36:30.680
the side of your neck, gently moving from the bottom

1026
04:36:30.720 --> 04:36:34.400
of your neck. It would be sort of near where

1027
04:36:34.400 --> 04:36:39.639
your shoulders start, I guess, all the way up to

1028
04:36:39.799 --> 04:36:45.599
your jaw. Is kind of area the side of your neck,

1029
04:36:48.319 --> 04:36:50.880
and of course it's a lot longer than the front

1030
04:36:50.919 --> 04:37:07.119
of your neck. The message in the back of your neck,

1031
04:37:10.959 --> 04:37:19.759
especially that area where perhaps we hold tension, and there's

1032
04:37:19.840 --> 04:37:24.479
that area's message. You can actually feel a sense of

1033
04:37:24.639 --> 04:37:32.959
release in the back of your neck. Maybe you can

1034
04:37:33.159 --> 04:37:38.159
breathe it out as well, not just how it feels,

1035
04:37:38.360 --> 04:37:51.040
not just how you feel. They're moving down to that

1036
04:37:51.240 --> 04:37:56.560
area between your neck and your shoulders, that musty area.

1037
04:37:59.279 --> 04:38:07.080
Started to message that area on both sides. This would

1038
04:38:07.119 --> 04:38:09.919
be the area that a lot of people would message

1039
04:38:09.959 --> 04:38:13.319
if they were going to give you, like a shoulder message.

1040
04:38:14.880 --> 04:38:18.599
Even that's not technically the shoulders, but it's all the

1041
04:38:18.720 --> 04:38:25.000
muscles that lead to the shoulders from the neck and

1042
04:38:25.159 --> 04:38:31.279
the game that can hold tension and stress. And when massaged,

1043
04:38:32.200 --> 04:38:39.439
sometimes a nice deep message is useful, and you decide

1044
04:38:39.599 --> 04:38:57.919
how deep that message is. Just allow my knuckles just

1045
04:38:58.040 --> 04:39:02.799
to dig in to get to those muscles, to really

1046
04:39:06.279 --> 04:39:14.840
relaxed up all the time, being firm, yets gentle with it,

1047
04:39:26.959 --> 04:39:33.400
and just striking down the area to your actual shoulders,

1048
04:39:35.680 --> 04:39:45.560
moving the muscles of your shoulders and maybe initially just

1049
04:39:47.080 --> 04:39:50.000
pulling up the shoulders a little bit off the table,

1050
04:39:51.400 --> 04:39:53.279
just to give you a little bit of a stretch

1051
04:39:55.279 --> 04:40:04.200
very gently. You've got the muscles at the front of

1052
04:40:04.279 --> 04:40:16.319
your shoulders, the sides of the bank. Again, this is

1053
04:40:16.360 --> 04:40:20.080
the part that you can really take quite a bit

1054
04:40:20.119 --> 04:40:28.279
of pressure, quite a bit of needed if if you

1055
04:40:28.400 --> 04:40:36.560
wish to really release the tension to really get into

1056
04:40:36.680 --> 04:40:44.520
those muscles and let your fingers in there. You feel

1057
04:40:44.720 --> 04:40:52.759
really nice. Sometimes it's just being stroked gently, being messaged

1058
04:40:54.240 --> 04:41:01.959
quite strongly. It can all be beneficial shop to do

1059
04:41:02.119 --> 04:41:20.319
your conversation with the muscles in your shoulders. Now you

1060
04:41:20.520 --> 04:41:30.159
move down your arms. You do one arm at a time,

1061
04:41:31.119 --> 04:41:40.479
starting with your right arm. What the is I just

1062
04:41:41.880 --> 04:41:45.040
lift your arm up, just hold it to the side

1063
04:41:45.080 --> 04:41:52.360
of you. I would still be attached, and I just

1064
04:41:52.799 --> 04:42:07.599
message tops of your arms all the way down to

1065
04:42:07.720 --> 04:42:32.000
your forearms into your wrists. Gently massage in that parts,

1066
04:42:34.520 --> 04:42:38.159
the softer part, which is the underpart of the arm,

1067
04:42:41.279 --> 04:42:45.000
which leads to the crease in your rowboe the inside.

1068
04:42:46.400 --> 04:43:00.759
It's much more sensitive skin. Sometimes just having that stroked

1069
04:43:03.880 --> 04:43:19.119
kind of feel really nice, pleasurable and relaxing. Now moving

1070
04:43:19.279 --> 04:43:32.880
down to your right hand, just holding your hand in

1071
04:43:33.080 --> 04:43:42.880
both of my hands, just pressing gently on the back

1072
04:43:42.919 --> 04:43:54.040
of your hand, stretching your fingers ever slightly at the

1073
04:43:54.159 --> 04:44:09.119
same time pressing down and messaging each finger, and then

1074
04:44:09.319 --> 04:44:20.240
starting to massage the palms and the hand. Just turning

1075
04:44:20.360 --> 04:44:30.919
the hand gently, stretching it gently and actually have in

1076
04:44:31.000 --> 04:44:39.400
your handheld can really be an emotional experience sometimes even

1077
04:44:39.479 --> 04:44:44.000
if it is a stranger. So when you don't know

1078
04:44:44.279 --> 04:44:49.599
very well, like a massage person or a therapist, maybe

1079
04:44:51.639 --> 04:45:05.240
because it's intimate, you can feel nice, you can feel safe.

1080
04:45:13.000 --> 04:45:15.959
And as I put that right arm back down where

1081
04:45:16.000 --> 04:45:24.200
it was, I did the same with your left arm,

1082
04:45:27.720 --> 04:45:38.080
thankfully the same assidegy the muscles, and you are all

1083
04:45:38.119 --> 04:45:52.200
way down, dear, rest striking inside of your own just

1084
04:45:52.319 --> 04:46:05.880
being gentle, was as firm as you require. And then

1085
04:46:06.000 --> 04:46:22.479
massagy your left hand, stretching the fingers gently, massaging the

1086
04:46:22.680 --> 04:46:42.159
palm of your left hand. You feel so so relaxing,

1087
04:46:49.799 --> 04:47:06.040
so I can't get him, and I'll just rest your

1088
04:47:06.159 --> 04:47:20.080
left arm back down, start to message your back, the

1089
04:47:20.240 --> 04:47:31.759
biggest part of your body, starting at the top, starting

1090
04:47:31.840 --> 04:47:35.240
a game where you would have been the area at

1091
04:47:35.279 --> 04:47:41.759
the top in between your shoulders and your egg going

1092
04:47:41.880 --> 04:47:48.159
back massage in the area again, but this time moving downwards,

1093
04:47:54.720 --> 04:48:03.319
making it downward stroke to a middle life back. Working

1094
04:48:03.479 --> 04:48:11.400
for me outside inwards, massage in that your back, but

1095
04:48:11.599 --> 04:48:24.400
the outside of your back parts. Your arms will maybe

1096
04:48:24.880 --> 04:48:37.560
rest against almost the path that connects your front to

1097
04:48:37.759 --> 04:48:55.680
your back. Just massaging down firmly but gently, as firm

1098
04:48:55.759 --> 04:49:03.720
as you want, moving down and moving across a little

1099
04:49:03.759 --> 04:49:07.919
bed and moving all the way down again, be very gentle.

1100
04:49:09.680 --> 04:49:20.919
You have a few shoes. Eventually even get to the spine.

1101
04:49:22.279 --> 04:49:25.959
We can message the muscles on either side of your

1102
04:49:26.080 --> 04:49:29.959
spine from the top of your neck or the way

1103
04:49:30.119 --> 04:49:41.200
down to your lower back. You can do that a

1104
04:49:41.319 --> 04:49:51.919
few times. Sometimes people juice the knuckle or the you know,

1105
04:49:52.119 --> 04:49:56.880
the two fingers. Just going a side of the spine,

1106
04:49:58.159 --> 04:50:01.919
almost just push down. You're all the way down to

1107
04:50:02.000 --> 04:50:09.959
the bottom of the spine, each time releasing tension and

1108
04:50:10.240 --> 04:50:19.240
opening up the body, stretching your body so that you

1109
04:50:19.520 --> 04:50:37.759
feel more relaxed but at the same time rejuvenated. And

1110
04:50:37.919 --> 04:50:41.240
now I'm going to move to one side, to your

1111
04:50:41.360 --> 04:50:50.400
right side, and from the bottom of your lips to

1112
04:50:50.599 --> 04:50:56.479
your pelvis, we're gonna message that area of your back

1113
04:50:58.520 --> 04:51:01.240
or stretch over the other side side and I will

1114
04:51:01.319 --> 04:51:07.880
pull the muscles gently. A massage will push from one

1115
04:51:08.040 --> 04:51:12.759
end that side will way to my side to the

1116
04:51:12.919 --> 04:51:17.520
middle of the fact to where your spine is massaging

1117
04:51:18.439 --> 04:51:22.759
that side of your spine the opposite side to where

1118
04:51:22.799 --> 04:51:30.840
I'm standing. It's almost likely kneading bread. There's a big

1119
04:51:31.040 --> 04:51:43.319
area which is firm yet lots there to message. Potentially

1120
04:51:43.439 --> 04:51:47.639
one of the most important places to actually have a

1121
04:51:47.799 --> 04:51:55.840
message because you really feel it, really feel the release

1122
04:51:56.240 --> 04:52:03.799
and the pleasure of having your lower back massaged. It

1123
04:52:04.000 --> 04:52:13.080
releases so much from your body that's not useful, starting

1124
04:52:13.200 --> 04:52:18.959
a healing process which will continue long after this recording

1125
04:52:19.119 --> 04:52:31.680
is over. The messaging this part of your body noinely

1126
04:52:31.799 --> 04:52:36.560
feels really good for you. It's actually fun to do

1127
04:52:38.000 --> 04:52:43.680
because it is, as I said, like kneaded bread. It's

1128
04:52:43.759 --> 04:52:47.599
a part that you can really get hold of and

1129
04:52:47.799 --> 04:53:01.400
really massage deeply. If that's your choice. They're not going

1130
04:53:01.479 --> 04:53:03.479
to move over to the other side of your body

1131
04:53:04.000 --> 04:53:12.680
and do the same with the opposite part of your

1132
04:53:12.799 --> 04:53:24.520
lower back. Kneeding and messaging from your side away to

1133
04:53:24.639 --> 04:53:32.159
the middle of your back where your spine is pressing

1134
04:53:32.479 --> 04:53:42.919
and kneading firm and gentle at the same time, it

1135
04:53:43.200 --> 04:53:56.560
feels so releasing mixture of pleasure, comfort, release, calmness, relaxation

1136
04:53:58.040 --> 04:54:07.919
or mixed together. Plus there's that feeling from your stomach

1137
04:54:08.400 --> 04:54:13.119
that it's being stretched. Even though you're in your stomach

1138
04:54:13.240 --> 04:54:17.759
now you can feeling being stretched because the whole area

1139
04:54:17.919 --> 04:54:29.000
is connected to your stomach. Now we're going to move

1140
04:54:29.319 --> 04:54:34.080
or move further up to your top of your body,

1141
04:54:34.720 --> 04:54:43.240
and we did the same this time, starting with upper back.

1142
04:54:43.759 --> 04:54:48.919
Put my hands forward over and messive massage in that

1143
04:54:49.200 --> 04:54:55.919
area up to your spine, from the side of your

1144
04:54:55.959 --> 04:55:00.040
body up to your spine to some of them a

1145
04:55:00.279 --> 04:55:07.759
siage area, the muscle tissue, wherever fatty tissue even will

1146
04:55:07.799 --> 04:55:13.400
be possibly from your chest. It's all connected. Chest and

1147
04:55:13.520 --> 04:55:20.040
the back connect together. I'm going to be massaging and

1148
04:55:20.240 --> 04:55:25.400
just pulling some of that skin from your side up

1149
04:55:27.080 --> 04:55:35.720
the massage in the area of your upper back all

1150
04:55:35.759 --> 04:55:42.360
the way into your spine, and then I'll move down

1151
04:55:42.400 --> 04:55:45.119
a bit and I'll continue with the middle of your

1152
04:55:45.200 --> 04:55:54.599
back doing exactly the same thing. There's gentle as deep

1153
04:55:54.680 --> 04:56:06.159
as you choes. Now I'll move on the other side

1154
04:56:06.200 --> 04:56:11.040
again and do the exact same thing with the top

1155
04:56:11.080 --> 04:56:20.400
of your back on the other side. From pretty much

1156
04:56:20.599 --> 04:56:33.759
underneath you are are you really to your spine, and

1157
04:56:33.880 --> 04:56:40.560
then continue in that all the way down including your

1158
04:56:40.639 --> 04:56:57.439
lower your middle of your back. Now I'm gonna go

1159
04:56:57.919 --> 04:57:04.720
to your fish, backs of your thighs, and the sides

1160
04:57:04.799 --> 04:57:15.840
of your thighs, starting with your right leg. Massage the

1161
04:57:16.000 --> 04:57:24.959
back and the sides of your thighs gently and firmly.

1162
04:57:27.080 --> 04:57:30.880
There's a lot of muscles there. Scenario that can be

1163
04:57:31.040 --> 04:57:35.279
very tense at times and maybe needs a little bit

1164
04:57:35.360 --> 04:57:39.000
more pressure than the rest of the body that's up

1165
04:57:39.080 --> 04:57:49.240
to you. You can gently strike the back of your

1166
04:57:49.360 --> 04:57:55.240
legs where you know obviously your knee joint or underneath

1167
04:57:55.279 --> 04:58:08.680
your knee joint, very sensitive, gentle area, and working down

1168
04:58:08.919 --> 04:58:17.200
to your calf muscles. Massage in your calf muscles thoroughly

1169
04:58:17.680 --> 04:58:30.919
and deeply, if you choose, using both hands fingers, digging

1170
04:58:31.080 --> 04:58:45.000
deep to your ankles, in the back of your back

1171
04:58:45.080 --> 04:58:56.599
of your ankles, just generally massage in that area, maybe

1172
04:58:59.319 --> 04:59:12.919
left in the egg and stretching a little bit. Moving

1173
04:59:13.720 --> 04:59:28.279
to the right foot, massage the bottom of your feet

1174
04:59:32.639 --> 04:59:43.799
and the size of your feet gently but firm enough

1175
04:59:44.000 --> 04:59:54.799
so they don't tickle. Just a low The pleasure that

1176
04:59:54.919 --> 05:00:00.119
you get from having your feet massage. M hmm, to

1177
05:00:00.240 --> 05:00:06.880
just overtake you as I continue to message your feet,

1178
05:00:09.319 --> 05:00:17.319
the bottoms of your feet, the sides, your arches, your heel.

1179
05:00:19.720 --> 05:00:22.799
You put a lot of pressure into your heel and

1180
05:00:22.959 --> 05:00:27.880
it feels amazing, Yet the arches need to be a

1181
05:00:27.959 --> 05:00:39.680
bit more gentle. Stretching your toes gently the message in

1182
05:00:39.840 --> 05:00:48.040
the bottoms of your toes with my fingers, each one individually.

1183
05:00:56.479 --> 05:01:00.279
Moving over to the left leg to do exact play

1184
05:01:00.319 --> 05:01:08.360
the same thing. Starting at the top of the thighs,

1185
05:01:10.560 --> 05:01:13.080
work in the back of the thighs and the size.

1186
05:01:14.720 --> 05:01:25.119
Massageant deeply and gently the whole area, working all the

1187
05:01:25.159 --> 05:01:38.000
way down. And this is an area that maybe you

1188
05:01:38.119 --> 05:01:45.840
could like to spend more time relaxing and message. So

1189
05:01:45.959 --> 05:01:51.240
perhaps if you wanted, I could make a future recording.

1190
05:01:51.919 --> 05:02:01.159
Want spend more time on one particular area. She moved

1191
05:02:01.240 --> 05:02:17.919
down to your calf muscles. Massage your calf muscles and

1192
05:02:18.119 --> 05:02:33.560
gently moved down your ankle to your feet. Massages backs

1193
05:02:33.599 --> 05:02:44.200
of your feet, bumbles of your feet, stretching your toes

1194
05:02:44.560 --> 05:02:51.479
and massage in each to individually that feeling of pleasure

1195
05:02:52.840 --> 05:02:58.360
and release. The experience with your having your feet massaged

1196
05:03:00.200 --> 05:03:19.119
feels really good. Now she turned over in your mind.

1197
05:03:20.439 --> 05:03:34.200
Playing on your back. It's gonna start again your unique

1198
05:03:34.279 --> 05:03:49.080
area in your shoulders, just to get back in touch

1199
05:03:49.240 --> 05:04:06.479
with that area. Lets you move up. I can clean

1200
05:04:06.599 --> 05:04:11.919
my hands with a little fresh He's now gonna massage

1201
05:04:12.240 --> 05:04:28.119
your face simply, starting off with your forehead. Your eyes

1202
05:04:28.159 --> 05:04:36.040
are closed, Just stretch your eyes a little bit, pushing

1203
05:04:36.159 --> 05:04:46.680
up on your eyebrows. Just massage in around your scalp,

1204
05:04:52.400 --> 05:05:01.840
massaging down your cheeks, around your ears, into your chaw,

1205
05:05:03.040 --> 05:05:10.000
gently the sides of your neck.

1206
05:05:13.959 --> 05:05:14.159
Chin.

1207
05:05:25.520 --> 05:05:33.159
They just move it down your back, down to your chest.

1208
05:05:36.959 --> 05:05:40.560
Start to put message in the very top of your

1209
05:05:40.720 --> 05:05:50.040
chest with the collar bones. Give a side of the collarbone.

1210
05:05:58.639 --> 05:06:11.319
They just aside to the whole of the chest, moving

1211
05:06:11.400 --> 05:06:24.959
the chest around. Because it's quite a large area. You

1212
05:06:25.040 --> 05:06:32.799
can move from one side to the next. Moving my

1213
05:06:33.000 --> 05:06:43.720
heads underneath you pretty much re arms on, stretching up,

1214
05:06:45.919 --> 05:06:48.959
stretching some of the muscles of your back in the process,

1215
05:06:54.240 --> 05:07:02.880
moving up o your chest and then moving down again.

1216
05:07:15.639 --> 05:07:21.159
Then allowed my hands. They just massage gently and slide

1217
05:07:21.439 --> 05:07:27.959
down towards your stomach, starting in the middle of your chest,

1218
05:07:31.400 --> 05:07:37.919
and then gradually my head's moving apart and a massage

1219
05:07:37.959 --> 05:07:47.560
and sliding at the same time, moving down to just

1220
05:07:47.680 --> 05:08:03.240
below your red cage, moving down then messaging up a game,

1221
05:08:06.000 --> 05:08:13.880
giving your chest all your attention when it needs to

1222
05:08:14.080 --> 05:08:28.159
feel completely relaxed, remembering them more circularly, focusing on your

1223
05:08:28.439 --> 05:08:34.159
sides as well, an area that really doesn't get much attention,

1224
05:08:36.720 --> 05:08:46.040
that feels really good when it's massaged. Just stroking my

1225
05:08:46.279 --> 05:08:54.119
hands down the sides of your body, just below your arms,

1226
05:08:54.880 --> 05:09:07.360
all the way down to your hips. Now move into

1227
05:09:07.439 --> 05:09:13.080
your stomach area. We can stand one side of you

1228
05:09:13.720 --> 05:09:18.560
like I did when I digital lower back when a

1229
05:09:18.840 --> 05:09:24.680
similar process and just stretching the muscles from your side,

1230
05:09:28.159 --> 05:09:37.479
gently massaging from one side to the next.

1231
05:09:39.799 --> 05:09:40.240
Move in.

1232
05:09:42.799 --> 05:09:47.000
The whole area from blow your ribs all the way

1233
05:09:47.080 --> 05:09:57.959
down to blow your belly button, and then move around

1234
05:09:58.040 --> 05:10:14.319
to the outside of you. Repeat that process of relaxing deeply, calmly.

1235
05:10:17.520 --> 05:10:25.040
You feel loose, you feel free. There's something about having

1236
05:10:25.119 --> 05:10:33.439
your stomach message. It's different from any other part because

1237
05:10:33.520 --> 05:10:38.000
we do have a tendency fold in a different kind

1238
05:10:38.080 --> 05:10:42.000
of stress in your stomach that we may not be

1239
05:10:42.119 --> 05:10:53.400
aware of. As an old message your stomach in front

1240
05:10:53.479 --> 05:11:06.560
of your stomach they can circles around the bottom, then

1241
05:11:06.759 --> 05:11:16.880
going the other way around. The gentleness and of freedom

1242
05:11:17.000 --> 05:11:28.159
that comes from feeling how you're feeling. There's a now,

1243
05:11:28.360 --> 05:11:36.240
move down the tops of your thighs, muscles, massage in them.

1244
05:11:37.919 --> 05:11:41.200
I can do this to your legs at the same time,

1245
05:11:43.400 --> 05:11:52.680
pressing down, massaging deeply those muscles in your thighs, the

1246
05:11:52.840 --> 05:12:02.959
front of your thighs, moving down to your knees, gently

1247
05:12:03.639 --> 05:12:15.680
massaging your knees, Sliding down your shins, pressure on either

1248
05:12:15.840 --> 05:12:28.000
side of your shins gently, softly but firmly, moving down

1249
05:12:28.319 --> 05:12:43.040
to your ankles, stroking the tops of your feet, and

1250
05:12:43.240 --> 05:12:49.319
then with each foot in each hand, just gently massaging

1251
05:12:50.159 --> 05:12:58.400
the hole of the foot, the top, the bottom, your heel,

1252
05:12:58.919 --> 05:13:06.680
your ankle, your toast, ma'sach in every part of your feet.

1253
05:13:11.720 --> 05:13:17.759
Feels so good to still let go an enjoy the process,

1254
05:13:23.400 --> 05:13:43.520
enjoy so deeply relaxed, so much comfort, so many feelings

1255
05:13:45.119 --> 05:13:59.479
to come just from touching your skin. And you can,

1256
05:13:59.680 --> 05:14:12.439
just as well as you choose, enjoy the fear of

1257
05:14:12.840 --> 05:14:49.040
deep comfort being massaged. I mean, enjoy fear deeps. And

1258
05:14:49.159 --> 05:14:58.040
all we're gonna do is blow out some candles in

1259
05:14:58.159 --> 05:15:20.240
your mind. There are gonna be a hundred candles, and

1260
05:15:20.319 --> 05:15:26.840
you're going to blow each one out individually, one by one,

1261
05:15:29.479 --> 05:15:39.159
starting at one hundred. As I count down on the

1262
05:15:39.200 --> 05:15:47.000
way down to one. At least time I say a number,

1263
05:15:52.479 --> 05:15:59.360
you can imagine that candle in front of you, and

1264
05:15:59.400 --> 05:16:09.200
I'd like you to actually physically gently blow that candle out,

1265
05:16:15.520 --> 05:16:27.919
just it's not big blows, just a gentle, and that

1266
05:16:28.319 --> 05:16:37.880
candle will extinguish. And then I'll say the next number

1267
05:16:39.560 --> 05:16:43.759
we moved down, and.

1268
05:16:43.919 --> 05:16:44.360
You just.

1269
05:16:48.119 --> 05:16:57.119
Plow that one out as well. And as we move

1270
05:16:57.520 --> 05:17:08.560
down the numbers, you'll find yourself feeding more and more relaxed.

1271
05:17:11.560 --> 05:17:17.560
If you need to sleep, you'll also find yourself becoming

1272
05:17:19.319 --> 05:17:33.000
incredibly tired and sleeping. In fact, you may struggle to

1273
05:17:33.159 --> 05:17:46.040
blow out all one hundred of these candles. As you

1274
05:17:47.240 --> 05:18:14.080
feel more and more deeply relaxed, more more deeply tied,

1275
05:18:18.400 --> 05:18:28.599
and the fur go down, the more you might starts

1276
05:18:29.119 --> 05:18:40.880
to drift. You may find they stop listening to me

1277
05:18:42.200 --> 05:18:54.880
after a while. And even though that may be background

1278
05:18:55.080 --> 05:19:02.919
sounds where you are, you'll be aware of those sounds

1279
05:19:06.319 --> 05:19:22.720
at the moment he may start just or even notice

1280
05:19:22.840 --> 05:19:41.080
them at all, because they are unimportant where I am

1281
05:19:43.680 --> 05:19:48.520
look at the sounds of the birds. There's Morris the

1282
05:19:48.599 --> 05:19:56.520
pigeon likes to say, I love sometimes, and there's the

1283
05:19:56.599 --> 05:20:07.959
old play that goes by maybe traffic trains in the distance,

1284
05:20:14.439 --> 05:20:26.680
and that's see it as important whatsoever. Candles you blow

1285
05:20:26.759 --> 05:20:41.560
out less important anything is, or candles you blow out,

1286
05:20:45.759 --> 05:21:07.080
the fury seem to move away, sounds, general date, days,

1287
05:21:07.520 --> 05:21:27.279
stuff seems to just away on its side. She feel calm,

1288
05:21:31.520 --> 05:21:52.319
e A can blow out? Did the next number? Did?

1289
05:21:52.360 --> 05:22:02.840
He is saying? And then you buy that candle help

1290
05:22:03.720 --> 05:22:35.279
to si so simple you'll get a star by introducing

1291
05:22:35.479 --> 05:22:54.080
the first candle some hundred first candle SIUs one hundred.

1292
05:22:58.919 --> 05:23:21.000
When blow that candle out, you'll find immediately light change now,

1293
05:23:26.880 --> 05:23:29.119
as well as a real sense of.

1294
05:23:31.639 --> 05:23:42.759
Positivity crying within you, relaxation of.

1295
05:23:44.040 --> 05:24:50.840
Sleepiness, spending starting one hundred cat nine gen nine ninety

1296
05:24:51.959 --> 05:28:47.959
eight nine seven ninety six, che che two night night

1297
05:29:17.880 --> 05:32:11.319
eight nine eight eight eighty eight nighty five.

1298
05:33:28.560 --> 05:33:29.080
Eight it.

1299
05:35:02.279 --> 05:36:27.599
Ut si.

1300
05:36:41.560 --> 05:37:40.520
Cant sixty eight seventy seven, cann seventy sixty seventy five,

1301
05:37:59.400 --> 05:38:59.479
can seventy four, cando seventy three, candle seventy candle seventy

1302
05:38:59.639 --> 05:40:35.400
one s st sixty nine, candle, sixty eight, candle sixty seven,

1303
05:40:49.119 --> 05:41:03.560
candle sixty five, chaunt.

1304
05:41:09.040 --> 05:41:56.000
Sixty kill sixty four kids sixty th.

1305
05:42:06.080 --> 05:44:17.439
Candy sixty sixty, candy sixty fifty nine, fifty eight, fifty

1306
05:44:44.240 --> 05:46:29.240
fifty six candle, fifty five, candle fifty four, fifty three and.

1307
05:46:32.720 --> 05:48:40.159
Fifty two fifty two, fifty two, fifty.

1308
05:49:07.599 --> 05:55:22.520
Four nine, fourty eight, fotis fourty six five four sthhhhhhhhhh

1309
05:55:32.959 --> 06:02:16.680
thirty seven thirty five sty three s no. Eight twenty seven,

1310
06:02:54.520 --> 06:08:17.360
twenty sixhhhhh wait five it went chips wit six three

1311
06:09:09.720 --> 06:10:02.279
sevend six three.

1312
06:11:15.159 --> 06:14:03.959
Hhhhhhh yeah.

1313
06:15:02.119 --> 06:21:46.200
S and or let go of all of those thoughts, worries,

1314
06:21:46.479 --> 06:21:52.639
concerns about the past, thoughts about the future, and even

1315
06:21:54.080 --> 06:21:58.439
things you've been thinking about today. Just let it all

1316
06:21:58.520 --> 06:22:04.720
go because none of it is useful in this moment.

1317
06:22:09.639 --> 06:22:25.040
This is your opportunity to just focus on feeling relaxed,

1318
06:22:29.319 --> 06:22:35.720
allowing yourself to get in touch with that natural sense

1319
06:22:37.840 --> 06:22:45.959
of peace that we all have within us. It's available

1320
06:22:46.040 --> 06:22:50.880
for everyone. It just sometimes takes a little bit of

1321
06:22:51.000 --> 06:22:58.439
effort to set up the right time and place in

1322
06:22:58.680 --> 06:23:04.919
order for you to just let go. Because when you

1323
06:23:05.119 --> 06:23:13.240
do decide to let go relax. That's what your body

1324
06:23:13.360 --> 06:23:22.159
starts to do because you've chosen. You've chosen to just

1325
06:23:23.680 --> 06:23:29.319
allow your body to unwind and your mind starts to

1326
06:23:29.479 --> 06:23:37.119
slow down. And it's a nice feeling. It's a nice

1327
06:23:37.159 --> 06:23:41.639
feeling at the beginning, just to know that you have

1328
06:23:41.880 --> 06:23:53.000
chosen to decide to relax deeply because you've made that decision,

1329
06:23:54.759 --> 06:24:01.840
your body or just follow suit, because sometimes all the

1330
06:24:01.959 --> 06:24:06.720
muscles in your body need is just permission from you

1331
06:24:07.759 --> 06:24:16.240
to relax. Because so often we're busy, we're going from

1332
06:24:16.319 --> 06:24:20.319
here to there, we're walking around, and we're doing stuff,

1333
06:24:22.639 --> 06:24:29.439
and the body doesn't have any time space to really

1334
06:24:30.400 --> 06:24:36.479
relax deeply. So it kind of waits for you to

1335
06:24:36.720 --> 06:24:45.720
lead the way, waits for your permission. And when you

1336
06:24:45.919 --> 06:24:52.799
do give your permission, you give to say so when

1337
06:24:52.880 --> 06:25:00.720
you say okay, it's time for your body to let

1338
06:25:00.840 --> 06:25:13.159
go completely relax totally, your body just follows something like

1339
06:25:13.240 --> 06:25:24.000
a breath of relief. Are now relax That feeling at

1340
06:25:24.040 --> 06:25:27.319
the end of a day of very physical day that

1341
06:25:27.439 --> 06:25:31.319
you may experience in the past, but you get home

1342
06:25:31.439 --> 06:25:35.040
and you just sit down in a chair, maybe you

1343
06:25:35.240 --> 06:25:41.799
kick your shoes off, and feels so nice. Know that

1344
06:25:41.919 --> 06:25:45.959
you don't have to get up again for a little

1345
06:25:46.000 --> 06:25:49.639
while at least if you choose, you can just sit

1346
06:25:49.799 --> 06:26:02.680
there for me an hour to feels listen, and just

1347
06:26:02.840 --> 06:26:07.880
by sitting down like that, your body knows that it's

1348
06:26:08.000 --> 06:26:13.680
time to relax. Nobody has been given permission from you.

1349
06:26:15.919 --> 06:26:26.159
Because it's a mindset in your mind, you're prepared to

1350
06:26:26.400 --> 06:26:36.000
let go of everything and just completely allow all the

1351
06:26:36.279 --> 06:26:45.040
stress of your body to evaporate. An intensions can just

1352
06:26:45.400 --> 06:27:04.799
gradually vanish. It's almost like magic, really, because that sense

1353
06:27:05.080 --> 06:27:11.360
of relaxation in your body, it's a very natural state.

1354
06:27:13.200 --> 06:27:17.840
It's not something unusual. It may feel unusual when you

1355
06:27:17.959 --> 06:27:22.919
first start to relax. You if you have really spent

1356
06:27:23.040 --> 06:27:27.159
a lot of time focusing and giving yourself this space

1357
06:27:27.360 --> 06:27:32.880
to let go completely and relax, they seem the most stalium,

1358
06:27:34.759 --> 06:27:40.639
but it isn't. It's actually the most natural thing in

1359
06:27:40.720 --> 06:27:52.279
the world to lego completely, to relax totally, most natural

1360
06:27:52.520 --> 06:28:04.639
thing in the world to allow yourself to feel really

1361
06:28:04.919 --> 06:28:11.000
calm in your mind. And it is almost like a

1362
06:28:11.159 --> 06:28:20.919
literal unwinding. It's like you press a button and all

1363
06:28:21.080 --> 06:28:28.000
the tension just releases. It's like a wheel, like a cog,

1364
06:28:29.000 --> 06:28:33.040
like the inside of the clock just unwinding, and he's watched,

1365
06:28:33.159 --> 06:28:38.439
I could see that the little wind up not that's used,

1366
06:28:39.360 --> 06:28:43.360
just going the opposite way, the energy used to wind

1367
06:28:43.439 --> 06:28:51.959
it up, and the energy that primetic stress for energy

1368
06:28:53.439 --> 06:29:03.759
corradually winding down, losing its power. Said, it's straight, a's

1369
06:29:03.840 --> 06:29:13.200
a sense of relaxation become stronger and deeper, and you

1370
06:29:13.439 --> 06:29:23.840
may find more relaxed. You feel your mind starts to wonder,

1371
06:29:26.959 --> 06:29:32.799
maybe you seem to stop listening to me for a while,

1372
06:29:34.439 --> 06:29:40.200
your mind goes somewhere else and you realize you're listening

1373
06:29:40.279 --> 06:29:45.959
to me again, and that was just your mind drifted

1374
06:29:46.319 --> 06:29:59.360
to sleep, which is quite natural, because sometimes when we're stressed,

1375
06:30:01.599 --> 06:30:05.439
we may not actually be aware of what we need

1376
06:30:06.599 --> 06:30:15.400
and we physically emotionally need in this moment. But when

1377
06:30:15.560 --> 06:30:23.479
you allow your body and mind to relax completely, you

1378
06:30:23.639 --> 06:30:33.080
let go all thoughts, concerns, worries, ideas, all the go,

1379
06:30:34.159 --> 06:30:42.759
allow them to drop onto the floor. You start to

1380
06:30:44.919 --> 06:30:56.240
get in touch with the feelings of such relaxation. Feels

1381
06:30:56.479 --> 06:31:02.479
so nice to be in to show you the calmness,

1382
06:31:04.439 --> 06:31:17.799
how the different body parts stay become looser and looser, believe,

1383
06:31:17.919 --> 06:31:29.799
and your breathing scenes easier and more natural, effortless as

1384
06:31:29.880 --> 06:31:35.040
I call it, to strough your mouth ul nose into

1385
06:31:35.119 --> 06:31:46.000
your lunce, breathing in comforts and relaxation, and then just

1386
06:31:46.159 --> 06:31:55.439
breathing out any excess remain intentional stress from every part

1387
06:31:55.680 --> 06:32:03.639
of your body and mind. If you start to focus

1388
06:32:03.799 --> 06:32:12.119
on your mind, maybe you notice that things come to

1389
06:32:12.240 --> 06:32:23.200
a standstill, maybe just much much lower than before, because

1390
06:32:23.319 --> 06:32:30.599
your mind is not really needed when listening to my voice,

1391
06:32:34.479 --> 06:32:40.479
which allows your mind to relax just as deep as

1392
06:32:40.720 --> 06:32:51.159
your body. And that's sycroticity between the relaxation of your

1393
06:32:51.439 --> 06:33:03.919
body relaxation of your mind. Let you know that feeling

1394
06:33:05.000 --> 06:33:28.400
completely calm, leaves relaxed is the great experience as so

1395
06:33:28.840 --> 06:33:36.759
many positive benefits for your body, mind, and your life.

1396
06:33:39.439 --> 06:33:45.959
To be able to let go everything and to relax

1397
06:33:47.279 --> 06:33:58.200
completely you know, all parts of everybody and mind, even

1398
06:33:58.319 --> 06:34:15.520
your bone axed, your muscle surrised, he the skin that

1399
06:34:15.919 --> 06:34:35.919
covers your body is relaxed. Every we have also deep

1400
06:34:36.000 --> 06:34:52.240
bay rised, and your brain restarts the feel the benefits

1401
06:34:54.360 --> 06:35:08.400
this heath relaxation. Let's you focus in the side of

1402
06:35:08.520 --> 06:35:14.200
your scalp where your brain is. You can start to

1403
06:35:14.479 --> 06:35:23.000
realize and matice the benefits when your brain works in

1404
06:35:23.599 --> 06:35:40.119
den innacial brain continuous to works, sends those messages to

1405
06:35:40.959 --> 06:35:57.080
the rest of your body, to mind, to re works, denay,

1406
06:35:59.439 --> 06:36:17.759
re excity more completely, letting of any remaining thoughts of

1407
06:36:18.040 --> 06:36:28.040
conserve just drop into the floor because they are not

1408
06:36:28.279 --> 06:36:40.000
even necessary in this moment, this moment of deep reaxation

1409
06:36:41.439 --> 06:37:08.400
and calmness phism the brain with deep concentrated calming, relaxing

1410
06:37:10.840 --> 06:37:26.000
every point to your brain feazing so is and comfortable,

1411
06:37:29.240 --> 06:37:32.080
so relaxed.

1412
06:37:33.200 --> 06:37:34.360
And be so.

1413
06:37:37.880 --> 06:37:50.959
Your brain feels sunlight. That's unhealthy, that sense of deep

1414
06:37:52.360 --> 06:38:08.080
deep comfort breathing does allow to enjoy those ever increase

1415
06:38:08.240 --> 06:38:18.599
in sensations of comfort, that is spreading throughout your body,

1416
06:38:22.880 --> 06:38:39.520
relaxing each and every muscle your body a deeper, deeper,

1417
06:38:42.639 --> 06:39:03.720
much deeper than before, much countivent spreading through your body. Mind,

1418
06:39:06.720 --> 06:39:30.159
be so peaceful, calm, so the peaceful rept your body

1419
06:39:31.840 --> 06:39:51.279
let you go everything and everything so peaceful, car so

1420
06:39:52.200 --> 06:40:08.759
relax every second the passes fill d.

1421
06:40:11.360 --> 06:40:12.240
D P.

1422
06:40:14.680 --> 06:40:20.240
Last d PA.

1423
06:40:22.520 --> 06:40:24.520
And d.

1424
06:40:26.639 --> 06:40:49.520
Las ca sycond b F so very pace you head

1425
06:40:50.200 --> 06:41:04.319
built you tice such pace compent ruin all the time,

1426
06:41:07.119 --> 06:41:18.200
such peace and comfort spreading through your body, you mind

1427
06:41:20.799 --> 06:41:37.560
deeper depot such comforts, spreading and sinking deepert to a

1428
06:41:38.279 --> 06:41:57.439
remus body. Sully feel amazing, so relaxed, so so.

1429
06:42:02.200 --> 06:42:08.080
So p.

1430
06:42:12.040 --> 06:42:28.400
Letting go and do a body scan, focusing on firstly

1431
06:42:28.599 --> 06:42:33.279
how you feel in your body, not trying to change

1432
06:42:34.000 --> 06:42:39.599
how you feel, not trying to relax, not trying to

1433
06:42:39.799 --> 06:42:46.959
move away from any discomfort or stress or tension. Just accepting,

1434
06:42:48.520 --> 06:42:53.599
observing and accepting how you feel in the different parts

1435
06:42:53.680 --> 06:43:00.360
of your body, just allowing yourself to be exactly as

1436
06:43:00.439 --> 06:43:11.880
you are, to notice, to get in touch with how

1437
06:43:11.959 --> 06:43:22.959
you actually felt in this moment. Start off by focusing

1438
06:43:24.240 --> 06:43:36.919
on your hands. Just be aware of your hands, like

1439
06:43:37.080 --> 06:43:41.439
you to move your hands around, just maybe make your

1440
06:43:41.720 --> 06:43:47.439
fingers a little bit. I've been in closer in your hands,

1441
06:43:48.279 --> 06:43:55.119
very gently, just so thing you can get in touch

1442
06:43:55.479 --> 06:44:08.279
with how your hands and your fingers fell, very very

1443
06:44:08.639 --> 06:44:26.400
slow movements. Focusing now on your feet, if you can

1444
06:44:26.720 --> 06:44:32.000
just do kind of an equivalent with your feet you've

1445
06:44:32.200 --> 06:44:38.439
just done with your hands. Maybe turn in your ankles,

1446
06:44:40.520 --> 06:44:52.639
leving your feet around, moving your toes gently by very gently,

1447
06:44:53.240 --> 06:45:04.840
very slowly, noticing the hell your feet feel in this moment.

1448
06:45:11.799 --> 06:45:17.880
Focusing now on your eyes, I'd like you to just

1449
06:45:19.560 --> 06:45:25.360
focus on your eyelids. Maybe you can open and close

1450
06:45:25.439 --> 06:45:29.639
your eyes a couple of times. Do you get in

1451
06:45:29.840 --> 06:45:33.959
touch with how you feel when you do close your eyes.

1452
06:45:36.080 --> 06:45:42.479
The muscle changes in your eyes when you do close them.

1453
06:45:45.360 --> 06:45:51.119
Maybe you're raising your eyebrows. It stretches the tops of

1454
06:45:51.200 --> 06:46:02.040
your eyes, perhaps squinting your eyes, scrunching up your eyes

1455
06:46:03.159 --> 06:46:09.639
just so you can hear it. Get in touch all

1456
06:46:09.799 --> 06:46:30.080
aspects of how your eyes feel right now. Now focusing

1457
06:46:31.240 --> 06:46:36.799
on your thighs, then it just starts you to gently

1458
06:46:37.479 --> 06:46:47.799
tense your thighs, just very very gently, just enough so

1459
06:46:48.000 --> 06:47:01.520
you can become more achieved to the physical sensation of

1460
06:47:01.680 --> 06:47:06.759
your upper legs, the front of your thighs, and the

1461
06:47:06.919 --> 06:47:21.720
backs of your fine noticing and observing how your thighs feel.

1462
06:47:23.000 --> 06:47:35.959
Right now, you focus to the back of your neck,

1463
06:47:39.680 --> 06:47:41.159
just noticing.

1464
06:47:40.840 --> 06:47:41.959
The back of your neck.

1465
06:47:43.479 --> 06:47:48.840
The muscles. Of course, they lead to the side of

1466
06:47:48.959 --> 06:47:53.520
your neck. They also lead to the top of your back,

1467
06:47:55.759 --> 06:48:00.439
which leads to your shoulders. So it's your fight kind

1468
06:48:00.439 --> 06:48:05.119
of sign on the back of your neck. Maybe you

1469
06:48:05.240 --> 06:48:11.919
can move your head gently upwards as if you're looking up,

1470
06:48:13.880 --> 06:48:19.479
maybe moving your head down as if you're looking down,

1471
06:48:22.639 --> 06:48:29.919
perhaps moving your head side to side, right, left, fly

1472
06:48:31.720 --> 06:48:42.479
very slowly, very gently. I'm not trying to force anything.

1473
06:48:44.200 --> 06:48:53.400
It has to be very very gentle, just so you

1474
06:48:53.560 --> 06:49:07.000
can be more in touch with the feelings, with the sensations,

1475
06:49:07.240 --> 06:49:16.479
the physical sensations of how the back of your neck feels.

1476
06:49:18.240 --> 06:49:33.599
Right now, as we now focus on the tops of

1477
06:49:33.720 --> 06:49:40.000
your arms, the parts where your biceps and dry steps

1478
06:49:40.040 --> 06:49:48.080
are between your elbow and your shoulders. To focus on

1479
06:49:48.400 --> 06:49:55.560
those parts the tops of your arms, you may like

1480
06:49:55.680 --> 06:50:07.799
to just tense but very very gently and slowly, so

1481
06:50:07.880 --> 06:50:17.520
you're not straining or putting any pressure whatsoever on your arms.

1482
06:50:20.240 --> 06:50:27.639
It's just slowly a can gain more of a sense

1483
06:50:27.919 --> 06:50:38.360
of how your up our arms of feeling in this moment,

1484
06:50:41.759 --> 06:50:54.360
just noticing as you gently, very gently and slowly tighten

1485
06:50:54.599 --> 06:51:05.560
the muscles and they're gonna goo that our tops of

1486
06:51:05.680 --> 06:51:25.159
your arms feel right now, as now focus when your stomach,

1487
06:51:27.959 --> 06:51:35.319
the area the lower capitalent area below your belly, living

1488
06:51:35.439 --> 06:51:42.880
all the way down to your hips, just above your grind.

1489
06:51:49.200 --> 06:51:56.439
Maybe you're able to tense these muscles in that area

1490
06:51:57.159 --> 06:52:12.119
very very at play and slowly. If that's a difficult

1491
06:52:12.240 --> 06:52:22.040
thing to do. Maybe you can just your body pushing

1492
06:52:22.240 --> 06:52:26.680
your stomach up, maybe move a little bit of a

1493
06:52:27.000 --> 06:52:39.240
side least no hips, just so get in shep hell

1494
06:52:39.439 --> 06:52:51.759
your lower up to an area is feeling in this moment,

1495
06:52:58.360 --> 06:53:09.799
just to same the physical sensations with your lower abdomen.

1496
06:53:20.720 --> 06:53:33.159
As you move your attention to your mouth, not to

1497
06:53:33.279 --> 06:53:41.119
see in your lips, then inside your mouth your teeth

1498
06:53:42.279 --> 06:53:58.200
becomes your tongue, just not to see have your tongue

1499
06:53:58.279 --> 06:54:07.520
in your mouth us. It may help by moving your

1500
06:54:07.720 --> 06:54:15.880
tongue around your mouth, living it to your left, maybe

1501
06:54:16.040 --> 06:54:22.919
pressing it gently against the side of your mouth, and

1502
06:54:23.000 --> 06:54:28.479
then to the right, gently to the side of your mouth,

1503
06:54:31.599 --> 06:54:35.880
perhaps pressing up against it the top of your mouth,

1504
06:54:37.040 --> 06:54:42.919
and then down gently against the bottom of your mouth,

1505
06:54:45.639 --> 06:55:01.799
always very slowly and a very very gentle so that

1506
06:55:02.040 --> 06:55:18.560
you can't be aware how you feel in your mouth area.

1507
06:55:29.919 --> 06:55:50.639
Now that's a focus on your wrists the last you

1508
06:55:51.360 --> 06:56:01.400
maybe just rising your wrists in your head in a

1509
06:56:01.680 --> 06:56:10.080
circular us very chackly and slowly.

1510
06:56:12.159 --> 06:56:12.240
Just.

1511
06:56:14.080 --> 06:56:36.240
Solygn feel the sensations that he are currently experiences in

1512
06:56:39.279 --> 06:56:49.680
your rists. Perhaps smooth in your hands up and down

1513
06:56:52.360 --> 06:57:49.639
again very very champlain chanel start trips, look back a

1514
06:57:49.880 --> 06:58:00.680
back parts just a bow of your hips ox. Six

1515
06:58:00.799 --> 06:58:13.799
are the whole area, which also really does include the

1516
06:58:14.159 --> 06:58:21.080
science of your body, because those muscles are very much connected.

1517
06:58:26.319 --> 06:58:33.720
There's those muscles also move into your hyperia, connecting into

1518
06:58:33.799 --> 06:58:48.759
your buttocks, the sides of your apps, and if you're

1519
06:58:50.000 --> 06:58:58.799
physically able to do so, maybe it can very generally

1520
06:59:00.959 --> 06:59:15.119
just believe everybody and slightly, very slowly some side to side,

1521
06:59:18.840 --> 06:59:44.720
just enough engage how you feel you love about ipsive

1522
06:59:49.080 --> 07:00:03.919
my heads gently up and down, gently slightly in orders

1523
07:00:08.479 --> 07:00:18.439
the touch with the physical sensations of your lower back

1524
07:00:35.439 --> 07:00:51.439
as Revell your attention to your joe an area of

1525
07:00:51.919 --> 07:01:01.560
your chin or why health the area ears on all

1526
07:01:02.040 --> 07:01:17.680
of your jaw. You jest, it's okay to do same.

1527
07:01:19.400 --> 07:01:31.279
Gently open your mouth wide I stretching just very jently

1528
07:01:31.639 --> 07:01:43.279
and slowly opening your mouth and enclose in your mouth

1529
07:01:46.119 --> 07:02:48.720
gently it's slowly. Eight. Joe fans like to say, down chest,

1530
07:03:00.240 --> 07:03:07.560
do anything? Want to move your chest because in moves

1531
07:03:08.119 --> 07:03:21.400
every time you pray, lose s very gently and slarly

1532
07:03:23.799 --> 07:03:38.919
automatically with each breath you take. As your focus on

1533
07:03:39.520 --> 07:04:26.159
the chest fails when you pray leave in your focus

1534
07:04:28.119 --> 07:04:44.959
to your forums. John Albis maybe a bots very checkly

1535
07:04:46.840 --> 07:04:59.319
and taints the muscles in your farms. I need today

1536
07:05:00.439 --> 07:05:23.400
film no out words as well, very chapin and spy

1537
07:05:31.759 --> 07:06:20.200
jack and softly sad fours dilpas. The focus the rest

1538
07:06:20.319 --> 07:06:33.360
of your bank upper back and the middle of the

1539
07:06:33.680 --> 07:06:57.240
middle bank again this part of your body. Also every

1540
07:06:57.680 --> 07:07:14.040
time brain I know how to sound usually by should

1541
07:07:14.319 --> 07:07:20.479
stare of a back in the middle or a back

1542
07:07:24.200 --> 07:08:21.279
it can really fail. A chant and a new focus

1543
07:08:23.200 --> 07:08:40.919
et a but eks cry that muscles as buyers in

1544
07:08:41.400 --> 07:09:17.799
mid section just side the sun. How my hips fail?

1545
07:09:20.959 --> 07:09:45.200
Right now? Chick gently with your hips maybe side to

1546
07:09:45.479 --> 07:09:49.639
side and gently hint.

1547
07:09:52.159 --> 07:09:52.200
S.

1548
07:10:00.040 --> 07:10:05.040
Yeah.

1549
07:10:37.759 --> 07:10:54.520
Everything starts to slow down, including the thoughts in your

1550
07:10:54.639 --> 07:11:06.439
mind and your mind itself just starts to gradually. It

1551
07:11:06.520 --> 07:11:13.000
doesn't have to be instant, but just gradually starting too.

1552
07:11:14.279 --> 07:11:23.040
It's almost like time is storing chin. It's a slower

1553
07:11:23.200 --> 07:11:31.080
pace to maybe what you're used to in your day

1554
07:11:31.159 --> 07:11:53.119
to day life. It's a slower movement of energy, very

1555
07:11:57.560 --> 07:12:06.000
small movements which make up the larger movements, which is

1556
07:12:06.040 --> 07:12:13.799
always the case. Now, when you move your hand, it

1557
07:12:13.919 --> 07:12:16.680
might seem like it's one movement, but it's lots of

1558
07:12:17.479 --> 07:12:24.919
minute different muscles moving in accordance with each other. And

1559
07:12:29.880 --> 07:12:42.200
what happens in this space that we're sharing is we

1560
07:12:42.439 --> 07:13:03.360
move from that big movement into those smaller movements. Starting

1561
07:13:03.479 --> 07:13:14.319
to focus on how your body feels, not just as

1562
07:13:14.360 --> 07:13:18.880
a whole, not just oh, i'm feeling this way. I'm

1563
07:13:18.959 --> 07:13:24.840
feeling stressed or tense, or I'm feeling relaxed and calm.

1564
07:13:26.159 --> 07:13:32.759
I'm feeling this way, I'm feeling that way. Starting to

1565
07:13:33.000 --> 07:13:44.159
notice that your body begins to present to you small

1566
07:13:45.319 --> 07:14:01.680
feelings around your body, small physical sensations in your legs,

1567
07:14:04.439 --> 07:14:17.639
whether pleasurable or not. Maybe resisting the temptation to label

1568
07:14:17.759 --> 07:14:27.279
them or to judge them those feelings. Just thinking them,

1569
07:14:28.200 --> 07:14:41.159
thinking about them is just being neutral, just feelings, not

1570
07:14:41.400 --> 07:14:53.040
being particularly concerned, just noticing what your body is telling you.

1571
07:15:01.000 --> 07:15:07.279
Feelings in your arms, instead of feeling the hole of

1572
07:15:07.439 --> 07:15:17.439
the arm, maybe notice those individual feelings, all those different

1573
07:15:17.639 --> 07:15:31.000
muscles and the skin, the hairs of your arms, all

1574
07:15:31.040 --> 07:15:44.840
the internal parts of your arms, the veins, the bones,

1575
07:15:47.759 --> 07:15:53.720
Just being aware of maybe your elbow on your right

1576
07:15:53.919 --> 07:16:04.560
arm has a certain feeling, maybe your left wrist also

1577
07:16:04.840 --> 07:16:27.880
has its own individual physical sensation. What about your forearm

1578
07:16:29.000 --> 07:16:41.119
or your right arm, your right forearm. There may not

1579
07:16:41.279 --> 07:16:49.040
be any particular feeling that you could even give a

1580
07:16:49.159 --> 07:16:56.360
name to, may not feel like anything other than just

1581
07:16:56.959 --> 07:17:07.360
a feeling. You know, it's there. The feelings in your shoulders,

1582
07:17:10.159 --> 07:17:13.959
perhaps your shoulders when you think about them, kind of

1583
07:17:14.000 --> 07:17:19.040
almost like they're the same, you know, the same feeling,

1584
07:17:20.880 --> 07:17:24.200
almost like you both of your shoulders are just one thing.

1585
07:17:26.040 --> 07:17:37.119
Of course they're not. And when you focus on your

1586
07:17:37.200 --> 07:17:45.400
left shoulder and then on your right shoulder, maybe find

1587
07:17:45.599 --> 07:17:50.959
that you move the muscles a little bit, maybe tense

1588
07:17:51.080 --> 07:18:16.639
the muscles genly, noticing the difference in each shoulder. Your

1589
07:18:16.720 --> 07:18:32.599
lower back, the left side of your lower back and

1590
07:18:33.439 --> 07:18:44.119
the right side of your lower back of course that

1591
07:18:44.319 --> 07:18:56.759
connection to your buttocks and to your hips, and also

1592
07:18:56.959 --> 07:19:10.720
moving up into the middle of your back. And sometimes

1593
07:19:11.080 --> 07:19:14.560
like right now, actually I want to focus on their part.

1594
07:19:15.919 --> 07:19:20.319
When I focused on my buttocks and then I focused

1595
07:19:20.360 --> 07:19:24.479
on the middle of my back, it almost felt like

1596
07:19:24.680 --> 07:19:29.439
the muscles in my lower back were being stretched very gently,

1597
07:19:34.200 --> 07:19:39.479
just stretched a little bit. Even though I wasn't doing

1598
07:19:39.599 --> 07:19:48.360
anything to try to stretch your lower back, it just

1599
07:19:48.439 --> 07:20:00.759
seemed to happen. The feeling of very gently stretching your

1600
07:20:00.840 --> 07:20:19.919
lower back comes along. I have feeling in your chest,

1601
07:20:27.560 --> 07:20:40.919
just noticing what sensations you are experiencing in your chest

1602
07:20:41.200 --> 07:20:57.360
right now. And there's so much of the chest because

1603
07:20:57.520 --> 07:21:01.159
there's the collar bone leading to the chest. You've got

1604
07:21:01.200 --> 07:21:09.799
the chest bone, You've got the muscles in your chest.

1605
07:21:12.599 --> 07:21:18.680
Of course, if you're female, there's possibly the breasts. If

1606
07:21:18.720 --> 07:21:26.919
you're male, you've got the different Well why not make

1607
07:21:27.000 --> 07:21:34.479
different these days, But there may be more muscles at

1608
07:21:34.520 --> 07:21:40.720
the top of the chest, but at the side underneath,

1609
07:21:41.880 --> 07:21:44.720
it's pretty much the same. Whether you're a man or

1610
07:21:44.759 --> 07:21:51.200
a woman. There's muscles there, muscles that stretch out to

1611
07:21:51.319 --> 07:21:56.240
your back as well as breast tissue stretches then moves

1612
07:21:56.279 --> 07:22:03.639
into your back. To just being aware of your chest,

1613
07:22:12.560 --> 07:22:39.680
being with whatever feeling there is in your chest. And

1614
07:22:39.759 --> 07:22:47.240
when I noticed that, I focus on my chest, I

1615
07:22:47.479 --> 07:22:52.439
feel it in my back and my upper back. I mean,

1616
07:22:52.520 --> 07:22:55.439
I guess the obvious reason would be because you know,

1617
07:22:55.479 --> 07:23:06.200
I'm breathing hm in and it stretches my chest and

1618
07:23:06.599 --> 07:23:20.439
my back at the same time. It feels it feels okay,

1619
07:23:27.040 --> 07:23:32.159
it doesn't feel a little bit of pain. In my

1620
07:23:32.439 --> 07:23:40.040
right chest a little bit, not pain, but little discomfort,

1621
07:23:40.200 --> 07:23:50.720
maybe stiffness possibly, I don't know. Notice my shoulders also

1622
07:23:52.439 --> 07:23:59.639
watching to flex for some reason. I think that's probably

1623
07:23:59.720 --> 07:24:08.400
part of my other back, that connection between my shoulders

1624
07:24:08.439 --> 07:24:12.560
and my other back, because I can move my shoulders

1625
07:24:12.639 --> 07:24:19.799
and stretch the muscles in my back moving the shoulders

1626
07:24:19.880 --> 07:24:25.919
backwards were up, which then moves to I think it's

1627
07:24:26.000 --> 07:24:41.680
the scapulous in your back. It feels quite nice. Actually,

1628
07:24:47.000 --> 07:24:50.159
a good thing about this is you can, if you

1629
07:24:50.319 --> 07:25:04.240
want to, you can just flegs or stimulate the various

1630
07:25:04.479 --> 07:25:11.959
muscles in your body, generally in order to get more

1631
07:25:12.000 --> 07:25:22.279
of a sense of how they feel. And when you're relaxing,

1632
07:25:27.119 --> 07:25:31.159
when you do tense and muscle, then you let it

1633
07:25:31.319 --> 07:25:40.479
go and let it relax. It relaxes way more than

1634
07:25:40.520 --> 07:25:50.919
it would normally. You have to feel that you're able

1635
07:25:51.000 --> 07:25:54.680
to do that. There's no point in doing it if

1636
07:25:54.759 --> 07:26:04.080
there's an issue with the per part body. You need

1637
07:26:04.159 --> 07:26:13.799
to be gentle with yourself at all times. When lax

1638
07:26:14.000 --> 07:26:32.240
in deeply, it's important to be kind to yourself. As

1639
07:26:32.279 --> 07:26:41.319
you notice your mind. How much has your mind slowed

1640
07:26:41.400 --> 07:27:08.919
down since we started this recording? How came and peaceful

1641
07:27:10.520 --> 07:27:20.000
is your mind right now? We have nothing to think

1642
07:27:20.080 --> 07:27:29.840
about and just my voice to listen to. Because you

1643
07:27:30.080 --> 07:27:40.799
know the intention behind this recording, this relaxation. At the

1644
07:27:41.000 --> 07:27:47.279
very least, for you to feel more relaxed at the

1645
07:27:47.479 --> 07:27:50.599
end of the recording than you did at the beginning,

1646
07:27:55.759 --> 07:28:04.439
at the very least, for your mind to slow down

1647
07:28:07.279 --> 07:28:20.080
because your body continues to relax, because that's what you

1648
07:28:21.720 --> 07:28:41.560
want to happen. That's what you expect to happen, for

1649
07:28:41.799 --> 07:28:59.880
relaxation to fill your body, maybe calm in your mind

1650
07:29:00.000 --> 07:29:08.520
and to the point of boredom when you start maybe

1651
07:29:08.959 --> 07:29:51.680
to drift away. Drifting it's almost as if you are

1652
07:29:54.919 --> 07:30:03.119
moving further away from your body in your mind, just

1653
07:30:03.439 --> 07:30:15.240
leaving that there, kind of liking it an escape pod

1654
07:30:16.040 --> 07:30:20.240
in a spaceship a movie, a space movie, you know

1655
07:30:20.360 --> 07:30:24.400
when they gets a little part in it. Since the

1656
07:30:24.520 --> 07:30:49.040
month far away from the spaceship, save to dream and

1657
07:30:49.240 --> 07:32:43.400
continue to relax, spece, so relac and the peace and

1658
07:32:43.639 --> 07:32:58.040
focusing on that feeling of those individual plants of your

1659
07:32:58.200 --> 07:33:16.479
body that or relaxing one by one. You may find

1660
07:33:17.159 --> 07:33:30.400
that every now and then he realized that you weren't

1661
07:33:30.720 --> 07:33:38.720
listening to my voice may give your mind started to

1662
07:33:39.000 --> 07:33:54.200
imagine something different, maybe started to almost move into some

1663
07:33:54.520 --> 07:34:02.919
kind of a dream state, and then you become aware

1664
07:34:03.119 --> 07:34:12.400
of my voice again. And even though you may want

1665
07:34:12.560 --> 07:34:17.520
to focus on my voice, you may also wish to

1666
07:34:20.040 --> 07:34:31.639
allow your mind to just drift naturally into that space

1667
07:34:31.919 --> 07:34:55.880
and comfort and safety. If you feel more comfort spreading

1668
07:34:56.279 --> 07:35:09.080
through your body like a warm blanket covering you Champlin,

1669
07:35:13.040 --> 07:35:31.560
keeping your body at just the perfect temperature. Even you

1670
07:35:31.720 --> 07:35:46.520
can hear background sounds, they just don't seem to matter anymore.

1671
07:35:51.880 --> 07:36:08.080
There's that sense of peace spreads through your mind like

1672
07:36:08.200 --> 07:36:20.200
a gentle breeze, yet strong enough to blow away all negativity,

1673
07:36:24.520 --> 07:36:35.720
strong enough to remove from your mind any anxiety or

1674
07:36:36.000 --> 07:36:50.200
stress that was there before, and blow away any other

1675
07:36:50.599 --> 07:37:05.560
thoughts or feelings that just don't fit with the sense

1676
07:37:13.119 --> 07:37:44.720
relaxation that it's filling your body and your mind. Unless

1677
07:37:44.759 --> 07:37:51.080
you focus on your mind and count down from ten

1678
07:37:51.479 --> 07:38:22.959
down to one, with each number, become slightly relaxed, just

1679
07:38:23.400 --> 07:38:33.159
just slightly n ten down to nine, just a slime moment,

1680
07:38:35.599 --> 07:38:47.799
Nine down to eight, just another small change in how

1681
07:38:47.959 --> 07:38:59.119
you feel. Eight down to seven. I have fearing this

1682
07:38:59.560 --> 07:39:04.439
thing is a gap, almost like a gap that starts

1683
07:39:04.799 --> 07:39:13.799
to get wider, the gap between those feelings that you

1684
07:39:14.080 --> 07:39:21.400
used to have in your mind compared to the feelings

1685
07:39:21.560 --> 07:39:29.479
you have there growing now, feelings of comfort and security

1686
07:39:29.720 --> 07:39:40.319
and confidence, and the gap become the wider. Made down

1687
07:39:40.439 --> 07:39:47.880
to seven, seven, down to six. When you get to five,

1688
07:39:50.279 --> 07:39:59.479
the mind will start to have a certain physical sensation.

1689
07:40:03.720 --> 07:40:09.599
It's like there's a magnet outside of your head sucking

1690
07:40:10.560 --> 07:40:16.479
at tension and stress and any remaining feelings that you

1691
07:40:16.680 --> 07:40:27.759
don't want, sucking them out through your skull. And a

1692
07:40:27.919 --> 07:40:34.360
down to four you could start to really experience that

1693
07:40:35.439 --> 07:40:47.159
sense of not just emptiness, but space, a place full

1694
07:40:47.240 --> 07:40:59.240
of fresh air, place where you can stretch. It's almost

1695
07:40:59.319 --> 07:41:03.799
as if go down to four and three, your mind

1696
07:41:03.959 --> 07:41:15.919
is expanding with this sense of peace and tranquility growing

1697
07:41:18.520 --> 07:41:24.639
as it moved down to When you get to one,

1698
07:41:26.400 --> 07:41:38.639
mind just feels exactly how you want to feel, almost

1699
07:41:41.720 --> 07:41:56.639
perfect fearing, maybe a sensation that you'd like to keep

1700
07:41:59.799 --> 07:42:10.720
a place that's safe, where nothing can affect you at all,

1701
07:42:22.400 --> 07:42:27.080
and you can stay in that that space of comfort

1702
07:42:27.240 --> 07:42:36.959
and confidence, confident in your own ability to create this

1703
07:42:37.880 --> 07:42:43.880
space and this fear of comfort within your own mind,

1704
07:42:45.439 --> 07:42:55.360
just by counting ten down to one. And this is

1705
07:42:55.479 --> 07:42:59.840
something that you can do yourself when you're in your

1706
07:43:05.080 --> 07:43:09.000
the time when you can maybe sit down, maybe just

1707
07:43:09.080 --> 07:43:21.119
for a few minutes, close your eyes, just counts slowly

1708
07:43:21.799 --> 07:43:34.959
from ten down to one, and we experience these feelings

1709
07:43:36.599 --> 07:43:44.919
in your mind. And when you feel that way in

1710
07:43:45.040 --> 07:44:00.599
your mind, your body copies your mind and the feeling

1711
07:44:00.759 --> 07:44:07.639
it's spread through your spine and your nervous system into

1712
07:44:08.000 --> 07:44:14.680
every bond of your body, travels through your blood stream,

1713
07:44:20.240 --> 07:44:40.720
heathing and relaxing every article of your existence. And we

1714
07:44:40.880 --> 07:44:50.040
can practice this a few times before the end of

1715
07:44:50.119 --> 07:44:54.880
the recording, and then you can practice on your own,

1716
07:44:57.000 --> 07:45:06.720
and each time you count from and about one, the

1717
07:45:06.919 --> 07:45:21.479
feelings of comfort, calmness, and deep deep relaxation becomes stronger, deeper.

1718
07:45:28.240 --> 07:45:37.360
Really your mind and your brain with these positive chemicals

1719
07:45:39.479 --> 07:45:49.560
spread through your body, relaxing you so quickly, relaxing your

1720
07:45:49.639 --> 07:46:01.599
whole body and mind so very, very easily, just by

1721
07:46:01.840 --> 07:46:15.599
counting ten down to one. We're gonna do now. I'm

1722
07:46:15.599 --> 07:46:19.799
gonna count from ten down to one. I'd like you

1723
07:46:20.040 --> 07:46:24.759
to repeat the number after me, So when I say ten,

1724
07:46:27.799 --> 07:46:39.639
you can just repeat to yourself ten. Just notice, be

1725
07:46:39.799 --> 07:46:48.919
aware of how you feel in your mind and the body.

1726
07:46:53.400 --> 07:46:59.799
Then when I say nine, you can repeat to yourself

1727
07:47:02.759 --> 07:47:18.200
nine a game, don't seen increase comforting calms in your

1728
07:47:18.400 --> 07:47:29.000
mind and your body the same when the same eight,

1729
07:47:32.040 --> 07:47:43.639
when I say seven, six, when I say five, four,

1730
07:47:47.599 --> 07:47:59.560
when I say three, two, I say when I say one,

1731
07:48:02.159 --> 07:48:14.240
can be that number. Now, of course, when you do

1732
07:48:14.479 --> 07:48:19.840
this on your own, without listening to me, you can

1733
07:48:20.759 --> 07:48:27.439
say the numbers or whatever speed that you feel is

1734
07:48:27.759 --> 07:48:36.680
necessary for you, so you can adapt. So you feel

1735
07:48:36.880 --> 07:48:43.400
you want to say the numbers ten out one faster

1736
07:48:44.000 --> 07:48:47.520
than I do, then you go ahead and do that.

1737
07:48:48.439 --> 07:48:52.119
Or if you feel when you do it yourself that

1738
07:48:52.240 --> 07:48:58.279
you'd like to have more more space between the numbers,

1739
07:49:00.880 --> 07:49:07.279
maybe take a lot longer to get from ten all

1740
07:49:07.720 --> 07:49:15.799
the way down to one, that's your choice also to do.

1741
07:49:25.840 --> 07:49:34.400
So I'm gonna con from ten down to one. If

1742
07:49:34.599 --> 07:49:38.360
I get to one, that will be the end of

1743
07:49:38.520 --> 07:49:45.240
this recording. Let's, of course, you're listening to music, and

1744
07:49:45.400 --> 07:54:57.520
the music will continue ten fights twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1745
07:55:01.520 --> 07:55:47.479
thirty twelve, eleven, ten, nine, eight, seven, six, five, four

1746
07:55:51.759 --> 07:56:20.639
three two one. Now open your eyes noticin how you physically.

1747
07:56:20.759 --> 07:56:28.520
Film have been counted down from twenty to one, allowing

1748
07:56:29.319 --> 07:56:33.759
stress at tension to leave through your fingertips and your taps.

1749
07:56:35.279 --> 07:56:40.000
And as you focus on your fingertips, maybe they feel

1750
07:56:40.000 --> 07:56:46.799
a little bit tingling, which is I supposed quite understanding

1751
07:56:46.919 --> 07:56:52.000
considering attention has been exiting your body through your fingertips.

1752
07:56:58.479 --> 07:57:00.520
So now I'm going to count from twenty down to

1753
07:57:00.599 --> 07:57:08.400
one again. This time you can feel relief of tension

1754
07:57:10.040 --> 07:57:18.720
and stress and the anxiety that you may have leaving

1755
07:57:20.959 --> 07:57:26.919
through your stomach. Just leaving through your stomach, almost as

1756
07:57:26.959 --> 07:57:33.599
if it's just releasing the whole of your stomach or

1757
07:57:33.680 --> 07:57:38.240
navil to just above your chest or below your chest,

1758
07:57:38.360 --> 07:57:42.919
rather so surrounding your belly by an area, the whole area.

1759
07:57:45.040 --> 07:57:49.639
You can feel the tension of your body where there's left,

1760
07:57:49.919 --> 07:57:55.200
just releasing from the area, and you may notice that

1761
07:57:55.319 --> 07:58:03.319
your stomach will become very repaxed. As down twenty, that's

1762
07:58:03.439 --> 07:58:54.360
one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven,

1763
07:59:03.720 --> 07:59:45.360
nine eight, seven, six, five, four, three two one. You

1764
07:59:45.439 --> 07:59:48.000
can open your eyes again. You can choose, but you

1765
07:59:48.040 --> 07:59:53.880
can just keep them closed because it feels relaxing. Just

1766
07:59:54.040 --> 07:59:59.240
notice saying a stomach feels Notice as your focus, just

1767
08:00:00.080 --> 08:00:04.599
do a little scared of your body, not to say

1768
08:00:04.680 --> 08:00:15.799
your body feels focusing upper body, back, chest, stomach, playing songs,

1769
08:00:16.720 --> 08:00:27.119
hands fiend noticing, and you know, you may start to

1770
08:00:27.240 --> 08:00:33.799
film of a sense of tiredness, which may be the

1771
08:00:33.880 --> 08:00:38.639
reason listening to this recording because.

1772
08:00:38.400 --> 08:00:40.279
You like to.

1773
08:00:41.919 --> 08:00:53.799
Let go completely of everything, driven off into a nice, natural, calm,

1774
08:00:54.200 --> 08:01:13.560
relaxing sleep. So now focus on your forehead, and if

1775
08:01:13.599 --> 08:01:17.000
you choose, you can incorporate your eyes in this focus

1776
08:01:17.080 --> 08:01:23.639
as well. Your forehead and your eyes, it's that whole

1777
08:01:23.799 --> 08:01:28.319
area basically, almost as if you were wearing a mask,

1778
08:01:28.479 --> 08:01:32.799
you know, like a I don't know, Batman mask or

1779
08:01:32.840 --> 08:01:38.959
something I'm trying to sorrow or something, you know, the

1780
08:01:39.080 --> 08:01:42.159
kind of mask that covers your eyes but also covers

1781
08:01:42.240 --> 08:01:48.479
quite a lot of the forehead. Focus on that area

1782
08:01:49.000 --> 08:01:52.639
because that's the area that we now can release tension,

1783
08:01:53.080 --> 08:01:58.520
stress of your mind, your brain, from your mind, and

1784
08:01:59.240 --> 08:02:03.799
any that you may have remain in your face, in

1785
08:02:03.919 --> 08:02:10.720
your neck, your jaw, your eyes, your forehead, or your scalp,

1786
08:02:12.360 --> 08:02:17.680
so basically any intension within your head area, including your

1787
08:02:17.799 --> 08:02:26.520
mind and your brain that's going to be released through

1788
08:02:26.560 --> 08:02:33.080
your forehead and your eyes as I count down the

1789
08:02:33.159 --> 08:04:09.159
game from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, forteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, three,

1790
08:04:18.799 --> 08:04:35.319
or not to see she scared your face, jaw, your eyes,

1791
08:04:36.680 --> 08:04:47.479
the cheap bads, your ears, a forehead, your scalp, neck, backing,

1792
08:04:47.520 --> 08:04:52.720
your neck, fronting the sides of your neck and throat

1793
08:04:59.000 --> 08:05:10.119
like se be aware of the comfort increased, the relaxation,

1794
08:05:12.240 --> 08:05:17.119
not just in your head and neck and mind, also

1795
08:05:17.639 --> 08:05:25.479
the rest of your body. Just makes is sound loose

1796
08:05:27.080 --> 08:05:33.799
and calm. He felt, how easily it is to just

1797
08:05:34.000 --> 08:06:02.200
let go completely? They go completely? How easily do balance

1798
08:06:03.799 --> 08:06:11.680
to focus on the top of your head and get

1799
08:06:11.840 --> 08:06:20.560
a loud Every last pace of tension or stressed the

1800
08:06:20.720 --> 08:06:26.759
mind be lingery and hiding in your body, your mind,

1801
08:06:27.520 --> 08:06:34.400
my head just be sucked out on the top of

1802
08:06:34.479 --> 08:06:45.000
your head, released to the air. Want sucked down into

1803
08:06:45.119 --> 08:06:55.360
the clouds, big cloud of my head. It's like a whoops.

1804
08:06:55.680 --> 08:07:00.520
Can suck that tension out of the top of your head.

1805
08:07:03.200 --> 08:07:11.840
Just take it away good. Let you focus legend an

1806
08:07:12.000 --> 08:07:17.200
opening on the top of your head with intention stress,

1807
08:07:17.279 --> 08:07:22.080
and you have made issues maybe worries of it. Sad

1808
08:07:22.479 --> 08:07:26.279
that I'm not used to you. Now you can all

1809
08:07:26.439 --> 08:07:30.319
be sun down at the top of your head and

1810
08:07:30.599 --> 08:07:36.880
taken away as I count down again, I'm twenty down

1811
08:07:37.119 --> 08:08:16.680
to work now, twenty nineteen, eighteen seventy six stay fifty

1812
08:08:22.319 --> 08:09:55.799
four two nine eight s six four three. One need

1813
08:09:55.959 --> 08:10:10.279
to say, fa how relaxed and calm you physically and

1814
08:10:10.560 --> 08:10:27.360
mentally feel right now, how your mind feels. It feels

1815
08:10:27.599 --> 08:10:32.599
so nice to just let go, to give yourself some

1816
08:10:32.840 --> 08:10:46.479
space to breathe easily, to think calmly, just to take

1817
08:10:46.560 --> 08:10:53.680
a break from all that pointless worry and concerns about

1818
08:10:53.840 --> 08:11:00.520
things that you don't need to think about right now,

1819
08:11:03.319 --> 08:11:09.119
because this is your time to let go. This is

1820
08:11:09.240 --> 08:11:19.479
your space to enjoy feeling deeply relaxed, peaceful in your mind,

1821
08:11:20.720 --> 08:11:30.040
relaxed in your body. I can feel so good, so

1822
08:11:30.639 --> 08:11:38.919
nice to just not have to do anything, to be

1823
08:11:39.080 --> 08:11:49.720
able to really enjoy that serenity that comes and letting

1824
08:11:49.840 --> 08:12:07.319
go completely, that peacefulness that comes with in this peaceful space.

1825
08:12:11.840 --> 08:12:17.040
And you can keep this sense of calmness through longs

1826
08:12:17.400 --> 08:12:31.759
you choose if you choose to drift off into a deep, healing,

1827
08:12:32.119 --> 08:12:40.840
natural sleep. Then you can do that. It's completely up

1828
08:12:40.959 --> 08:12:41.159
to you.

1829
08:12:46.279 --> 08:12:47.240
You can keep this.

1830
08:12:47.520 --> 08:12:53.360
Feeling of calmness physically in your mind for so long

1831
08:12:54.080 --> 08:13:11.080
you choose to feel completely relaxed, completely relax, And I'd

1832
08:13:11.240 --> 08:13:16.840
like you to make up your mind that you're going

1833
08:13:16.919 --> 08:13:17.479
to relax.

1834
08:13:26.040 --> 08:13:26.560
I want to.

1835
08:13:26.639 --> 08:13:30.040
Explore that with you. What it feels like when you

1836
08:13:30.200 --> 08:13:39.240
actually decide that you're going to relax, not forcing yourself,

1837
08:13:39.360 --> 08:13:45.560
but giving yourself that. Yes, it is a command, really,

1838
08:13:45.639 --> 08:13:52.560
isn't it. When you're telling yourself relax in a gentle

1839
08:13:52.680 --> 08:13:59.680
but firm way, that only you can really tell yourself

1840
08:14:00.159 --> 08:14:02.959
in that way. You can't really have someone else say

1841
08:14:03.040 --> 08:14:09.439
to you and now relax, relax. You know it needs

1842
08:14:09.479 --> 08:14:11.919
to be gentle, but you can't. Someone else can't really

1843
08:14:12.799 --> 08:14:21.439
have the same the same kind of influence or power

1844
08:14:22.040 --> 08:14:30.000
that you have over your own physicality, over how you feel,

1845
08:14:35.840 --> 08:14:40.680
because when you say it to yourself, it means more.

1846
08:14:41.880 --> 08:14:48.639
It's personal, and your brain, your unconscious mind, and your

1847
08:14:48.759 --> 08:14:55.799
body listens to what you say. So, for example, we'll

1848
08:14:55.880 --> 08:14:59.560
test it out. Do your test, few your tests along

1849
08:14:59.639 --> 08:15:03.360
the way, and you can get more of an idea

1850
08:15:03.599 --> 08:15:11.119
of the force, a positive force you can have in

1851
08:15:12.119 --> 08:15:17.799
creating a sense of comfort and relaxation in your body

1852
08:15:18.000 --> 08:15:25.279
and your mind quite quickly just by you telling yourself

1853
08:15:27.080 --> 08:15:35.159
to relax. So I'm going to start by its focus

1854
08:15:35.240 --> 08:15:41.240
on your hands. So focus on your hands. Just tell

1855
08:15:41.279 --> 08:15:48.040
your hands to relax. Just say relax. As you focus

1856
08:15:48.119 --> 08:15:54.360
on your hands, you could say my hands are relaxed,

1857
08:15:55.200 --> 08:15:59.319
or I want my hands to relax. I think if

1858
08:15:59.360 --> 08:16:06.080
you actually do it directly by focusing and imagining that

1859
08:16:06.200 --> 08:16:09.959
your hands, can you hear what you're saying. You like

1860
08:16:10.000 --> 08:16:16.040
they've got little ears, the little head. So talking to

1861
08:16:16.240 --> 08:16:33.919
your hands and just say relax your hands start to relax.

1862
08:16:46.319 --> 08:16:49.799
Now focus on your eyes and tell your eyes to relax.

1863
08:16:50.959 --> 08:16:55.759
You're just saying the same word relax. And find the

1864
08:16:55.959 --> 08:16:58.680
right tone for you.

1865
08:17:01.279 --> 08:17:05.680
You know, I might say relax, but you you might

1866
08:17:05.799 --> 08:17:11.479
say relax or relax.

1867
08:17:12.000 --> 08:17:16.040
You know, you might say it differently to yourself, and

1868
08:17:17.159 --> 08:17:23.159
that's important for you to gauge what feels right for you.

1869
08:17:25.040 --> 08:17:29.959
To just tell your eyes to relax whilst focusing on

1870
08:17:30.040 --> 08:17:35.119
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1871
08:17:35.680 --> 08:18:11.720
and just tell your eyes directly relax. I just did

1872
08:18:11.799 --> 08:18:22.240
that myself, and sometimes you may feel that you need

1873
08:18:22.360 --> 08:18:27.479
a bit more time for the different parts to relax,

1874
08:18:28.319 --> 08:18:32.159
you know, because I started talking again, and maybe that

1875
08:18:32.400 --> 08:18:36.240
part hasn't relaxed fully. But what happened is that will

1876
08:18:36.319 --> 08:18:41.279
just continue to relax even don't talking. That's happened with

1877
08:18:41.439 --> 08:18:48.840
my eyes. Something else I noticed is when I started

1878
08:18:48.919 --> 08:18:52.919
focusing on my eyes, that actually almost became They got

1879
08:18:53.000 --> 08:18:55.959
worse before they got better in a way. So I

1880
08:18:56.040 --> 08:19:00.680
felt a degree of tension growing in my eyes and

1881
08:19:00.799 --> 08:19:05.279
then disappearing. So I think what that was really was

1882
08:19:05.400 --> 08:19:11.360
just me becoming more aware of the tension that was

1883
08:19:11.439 --> 08:19:15.959
already there that I wasn't. I wasn't focused on it before,

1884
08:19:17.240 --> 08:19:25.360
so I wasn't really acknowledging it more really conscious to

1885
08:19:25.599 --> 08:19:39.639
those feelings. My eyes still continuing to relax, as well

1886
08:19:39.639 --> 08:19:45.479
as my hands. Actually, my hands have got a certain

1887
08:19:45.599 --> 08:19:54.520
kind of energy, like not buzzing, like kind of feel

1888
08:19:54.560 --> 08:20:00.360
a degree of energy in my hands. Maybe that's where

1889
08:20:00.400 --> 08:20:12.439
the tension has been released. That's cause in the the

1890
08:20:12.560 --> 08:20:14.840
next part, I think we should focus on the back

1891
08:20:14.880 --> 08:20:17.439
of the neck. That's the part of is quite often

1892
08:20:19.479 --> 08:20:22.560
well for me holds tension. I don't know about for yourself,

1893
08:20:23.439 --> 08:20:27.680
but I think it's quite a standard place where tension

1894
08:20:27.880 --> 08:20:34.240
is sometimes held. So and I'm doing thin exactly what

1895
08:20:34.360 --> 08:20:36.880
you're doing as you do it as well, so I'm

1896
08:20:36.919 --> 08:20:41.439
telling my body parts to relax as well. So if

1897
08:20:41.479 --> 08:20:44.439
you tell your neck, the back of your neck, focus

1898
08:20:44.560 --> 08:20:49.520
on the back of your neck, and just say relax

1899
08:20:51.200 --> 08:20:54.479
in your own words, your own tone, in your own voice.

1900
08:20:55.119 --> 08:20:57.200
You can say out loud, or you can just say

1901
08:20:57.279 --> 08:21:02.720
to yourself internally, but you'll focus in and you're saying

1902
08:21:02.799 --> 08:21:07.040
it literally to the back of your lick, as if

1903
08:21:07.080 --> 08:21:10.720
the back of your lick can actually hear what you're saying.

1904
08:21:14.119 --> 08:21:18.159
So do that now, just say relax to bag your lick,

1905
08:21:19.319 --> 08:22:00.479
and I'll do the same. Then what why they tested

1906
08:22:00.959 --> 08:22:05.680
it may have had similar thing is, even though I

1907
08:22:05.799 --> 08:22:13.479
was focusing on the back of my neck, other parts

1908
08:22:14.080 --> 08:22:21.360
started to I showed themselves to me, or maybe because

1909
08:22:21.400 --> 08:22:24.279
they want to be relaxed as well. But I started

1910
08:22:24.439 --> 08:22:28.000
noticing the feelings and my shoulders at tension, and my

1911
08:22:28.080 --> 08:22:34.159
shoulders and in my upper back. Whether that was because

1912
08:22:35.520 --> 08:22:40.000
my back of my neck was saying I'm pretty much okay,

1913
08:22:41.599 --> 08:22:50.919
it's the other parts that need attention. But my load,

1914
08:22:51.119 --> 08:22:55.000
my back of my neck is still relaxing, but I

1915
08:22:55.200 --> 08:23:01.959
just became aware of other parts that needed attention. Now,

1916
08:23:02.040 --> 08:23:06.959
this might happen and it's not. It doesn't mean that

1917
08:23:07.040 --> 08:23:11.639
it's going wrong. It just means you're being notified if

1918
08:23:12.560 --> 08:23:20.319
all places that also want to feel relaxed. So I'm

1919
08:23:20.400 --> 08:23:24.560
going to focus on my other back so you can

1920
08:23:24.639 --> 08:23:30.400
do the same, even if you don't have any feelings

1921
08:23:30.479 --> 08:23:33.520
of a tension that you're obvious in your own baby,

1922
08:23:35.360 --> 08:23:40.240
you just focus on your back and the whole area

1923
08:23:40.400 --> 08:23:44.880
from the shoulder blades down to the middle of your

1924
08:23:44.959 --> 08:23:55.840
back and the spine means more of the shoulder blades. Yeah,

1925
08:23:55.959 --> 08:24:05.119
that's the parts that were given me. That not that

1926
08:24:05.439 --> 08:24:09.959
it's relaxing. Sounds gonna ask that one's relax and you

1927
08:24:10.040 --> 08:24:36.240
can do the same now relaxed up the bank. Something

1928
08:24:36.479 --> 08:24:40.720
strange happened there, and this often happens.

1929
08:24:40.799 --> 08:24:41.479
I've been doing this.

1930
08:24:44.240 --> 08:24:50.400
For sixteen years or something, and often I'm one surprised

1931
08:24:51.279 --> 08:24:58.080
but amazed really that there can be a feeling. So

1932
08:24:58.279 --> 08:25:00.840
when I was focusing on the back of my neck,

1933
08:25:01.720 --> 08:25:05.880
my other back was starting to feel quite stressed and

1934
08:25:06.639 --> 08:25:12.159
in need of attention as soon as I started talking

1935
08:25:12.319 --> 08:25:17.200
to you about my upper back and talking about, you know,

1936
08:25:17.759 --> 08:25:22.720
getting ready to ask the upper back to relax, when

1937
08:25:22.799 --> 08:25:28.439
the back already started to relax. It's almost as if

1938
08:25:28.520 --> 08:25:34.119
it doesn't need to hear the words, just needs the intention,

1939
08:25:38.919 --> 08:25:50.240
just needs to be noticed. That There is something that

1940
08:25:50.520 --> 08:25:57.520
often happens in this type of situation is when you

1941
08:25:57.759 --> 08:26:02.959
start to relax a couple of parts of your body,

1942
08:26:04.040 --> 08:26:08.799
as we've done with our hands, our eyes and my lids,

1943
08:26:10.599 --> 08:26:17.599
and now back of the neck, top of the back,

1944
08:26:19.560 --> 08:26:22.840
up the back, the rest of the body seems to

1945
08:26:23.080 --> 08:26:31.720
just take notice and decide in its own way to

1946
08:26:31.959 --> 08:26:39.000
start relaxing. Other parts of your body start to just

1947
08:26:40.799 --> 08:26:48.159
become looser. I suppose it's kind of like a bit

1948
08:26:48.200 --> 08:26:52.680
of an avalanche, you know, the little ball starts rolling.

1949
08:26:53.639 --> 08:26:57.159
Before you know, the whole of your body is completely relaxed.

1950
08:26:57.240 --> 08:27:14.520
And if you focus on your face, you focus on

1951
08:27:14.599 --> 08:27:23.799
your eyes, your eyelids, your eyebrows, the muscles around your eyes.

1952
08:27:28.759 --> 08:27:33.479
Maybe you start to notice that your forehead is more

1953
08:27:33.599 --> 08:27:38.639
an axe than it was. Maybe your face is more relaxed.

1954
08:27:41.319 --> 08:27:45.680
I would say, my entire face is you're more relaxed

1955
08:27:45.759 --> 08:27:59.080
than it was. So I'm going to focus now on

1956
08:27:59.680 --> 08:28:06.919
you shoulders again, just like before. Just tell your shoulders

1957
08:28:07.599 --> 08:28:10.720
and you can't do them in you can do quite

1958
08:28:10.720 --> 08:28:14.799
a shoulder and that shoulder. I just didn't do both

1959
08:28:14.880 --> 08:28:20.439
at the same time. Just tell your shoulders, actually focus

1960
08:28:20.599 --> 08:28:24.479
on them in your mind, focus on that they feel.

1961
08:28:25.200 --> 08:28:33.119
Maybe you can see them in your minds on. Just

1962
08:28:33.279 --> 08:29:17.799
tell your shoulders to relax, because as nice as they relax.

1963
08:29:28.200 --> 08:29:36.520
But I didn't notice, especially with my bank, is the

1964
08:29:36.720 --> 08:29:43.000
connection between the different parts the bank, shoulders, the neck

1965
08:29:48.560 --> 08:29:53.560
being all connected. Being such a large part of your body,

1966
08:29:56.560 --> 08:29:59.360
it's always hard to separate the book from each other.

1967
08:30:05.040 --> 08:30:07.639
My lower back is starting to relax on the same

1968
08:30:13.880 --> 08:30:18.599
Maybe I'm going too slow and that could be an

1969
08:30:18.639 --> 08:30:26.080
issue because we will go at different speeds. And the

1970
08:30:26.240 --> 08:30:29.119
idea of the beginning of this recording was for you

1971
08:30:29.319 --> 08:30:44.159
to be able to just say to yourself, relax without

1972
08:30:44.360 --> 08:30:50.639
focusing on any particular part of your body. Because when

1973
08:30:50.680 --> 08:31:00.479
you know that turning your hands to relax, in your

1974
08:31:00.680 --> 08:31:09.360
head to relax, you tell your eyelids your eyes and

1975
08:31:09.560 --> 08:31:15.880
muscles are around your eyes and your eyebrows to relax,

1976
08:31:19.680 --> 08:31:28.680
and they relax. You tell the back of your neck

1977
08:31:32.040 --> 08:31:54.799
to relax and relaxes. You tell your upper back to

1978
08:31:55.000 --> 08:32:18.279
relax hm dilexies. You tell your shoulders, to your legs

1979
08:32:29.000 --> 08:32:57.479
the rex tell your hands to relax, I relaxed, they

1980
08:32:57.560 --> 08:33:11.200
continued to relax. When you told your eyelids, the muscles

1981
08:33:11.279 --> 08:33:21.759
around your eyes and eyebrows to relax, they relaxed and

1982
08:33:22.000 --> 08:33:33.240
continue to relax. When you told the back of your neck,

1983
08:33:34.599 --> 08:33:40.400
when you saw the back of your neck, told it

1984
08:33:40.520 --> 08:34:00.479
to relax, the relaxed and continued to relax. You told

1985
08:34:00.599 --> 08:34:13.479
your up back to relax, be relaxed and continued to relax.

1986
08:34:21.840 --> 08:34:27.360
That's what your shoulders. He told your shoulders to relax.

1987
08:34:27.959 --> 08:34:40.520
Your shoulders relaxed due to relax.

1988
08:34:45.720 --> 08:34:50.680
And it's not just that, It's.

1989
08:34:53.360 --> 08:34:57.759
That the rest of your body is also been listening

1990
08:34:59.479 --> 08:35:04.919
and then relaxation. It has been spread in so through

1991
08:35:04.959 --> 08:35:12.799
your eyes, the relaxation spread to your forehead, around your face,

1992
08:35:13.080 --> 08:35:27.240
into your skin, into your jaw, to the front sides

1993
08:35:27.360 --> 08:35:39.599
of your leg with down your chest and stile relaxed

1994
08:35:39.799 --> 08:35:49.479
hands and shoulders. Me up through your arms relaxing for

1995
08:35:49.959 --> 08:36:12.240
arms up arms, elburns, your lists, let's lower paints at

1996
08:36:12.319 --> 08:36:24.479
exploy just start to re egs t comfort, spreading through

1997
08:36:24.560 --> 08:36:38.959
your leggs way down to your ankles, the tops of

1998
08:36:39.040 --> 08:36:45.200
your feet, the sight of your feet, the bottoms of

1999
08:36:45.279 --> 08:37:21.279
your feet, real legs into your toes each time, and

2000
08:37:21.400 --> 08:37:38.720
that's your body. Your access for you're white comes slow pace,

2001
08:37:46.639 --> 08:38:02.000
to the point if shes to fall asleep, he said,

2002
08:38:08.639 --> 08:38:18.720
he said, drift the way because there's nothing in your

2003
08:38:18.799 --> 08:38:39.799
mind to pray space. You are the teens to guys

2004
08:39:03.599 --> 08:39:09.439
with that action. Be to me body relaxing. The word

2005
08:39:11.119 --> 08:39:25.799
he said to your son relates that need. The focus

2006
08:39:25.919 --> 08:39:32.840
is just one part. You just find your soul, you

2007
08:39:32.959 --> 08:40:05.479
retire body. Say how for word? Who thinks is sensations

2008
08:40:06.680 --> 08:40:29.119
of contents spreading for your body? Say and every to

2009
08:40:29.319 --> 08:40:29.840
your body.

2010
08:40:54.759 --> 08:40:56.880
We need to death now.

2011
08:40:57.560 --> 08:41:58.439
Just starting down number twenty ninety eighteen.

2012
08:42:08.639 --> 08:44:09.439
Six, sixteen, fifteen, four thirty two well.

2013
08:45:15.720 --> 08:55:23.520
Six the sum eight usus us unti.

2014
08:55:28.240 --> 08:55:51.439
One. So counted down ten to one ten nine eight

2015
08:55:54.279 --> 08:56:19.080
seven six five four three two one. And maybe that

2016
08:56:19.279 --> 08:56:23.400
was a bit too quick in order to relax. Maybe

2017
08:56:23.439 --> 08:56:27.759
it's a bit too fast for you to notice the

2018
08:56:29.040 --> 08:56:35.880
calming of your body, maybe even a little bit of

2019
08:56:36.000 --> 08:56:39.919
pressure there, like you're counting down from ten to one.

2020
08:56:40.040 --> 08:56:43.279
What do you expect me to do? Man, expect me

2021
08:56:43.360 --> 08:56:47.680
to stick go with floppy just because you're counting down.

2022
08:56:51.799 --> 08:56:51.959
Too.

2023
08:56:53.000 --> 08:56:56.319
If you try it again, but this time, I'll go

2024
08:56:56.360 --> 08:57:03.400
a bit slower this time, and you focus on the

2025
08:57:03.560 --> 08:57:07.680
whole of your body before we focus on your legs.

2026
08:57:10.159 --> 08:57:19.279
Just notice how your body does start to feel more

2027
08:57:19.759 --> 08:58:08.720
relaxed with every number that I count down ten, nine, eight, seven, five,

2028
08:58:19.159 --> 08:59:07.799
four three one. Wow.

2029
08:59:13.360 --> 08:59:15.080
You just notice how.

2030
08:59:17.279 --> 08:59:26.720
How you feel generally, how your body feels. It's not

2031
08:59:26.880 --> 08:59:37.880
necessarily even about counting down from ten to one. It's

2032
08:59:38.000 --> 08:59:40.360
that space that you have.

2033
08:59:41.639 --> 08:59:41.720
That.

2034
08:59:44.319 --> 09:00:05.520
Space between being active physically or mentally, just sitting or

2035
09:00:05.639 --> 09:00:11.479
lying down, just being there, not doing anything, not saying anything,

2036
09:00:11.720 --> 09:00:18.200
or needing to think about anything. So it opens up

2037
09:00:18.240 --> 09:00:22.720
a space, you know, a bit of a space, the gap.

2038
09:00:28.959 --> 09:00:32.520
And the more I camped down for the tent of one,

2039
09:00:33.639 --> 09:00:41.759
the bigger that gap becomes. So there's that gap of calmness,

2040
09:00:43.200 --> 09:00:58.119
of comfort and relaxation. It's a nice feeling, and it

2041
09:00:58.439 --> 09:01:08.080
moves those stresses or discomforts physically or emotionally, moves the

2042
09:01:10.119 --> 09:01:18.040
way allows you.

2043
09:01:20.759 --> 09:01:21.279
To just.

2044
09:01:24.279 --> 09:01:31.000
Slow down. Someone to count again from ten down to one,

2045
09:01:31.439 --> 09:01:41.639
and notice that gap widening. The gap, and as it widens,

2046
09:01:41.720 --> 09:01:42.759
it's almost like the.

2047
09:01:44.439 --> 09:02:03.439
Stress and attention falls into the gap, gives you that distance.

2048
09:02:04.919 --> 09:02:57.919
Of space. Now ten nine eight, seven, six, five.

2049
09:03:08.759 --> 09:03:27.880
Four three.

2050
09:04:02.599 --> 09:04:18.759
One. How did your body you feel.

2051
09:04:20.720 --> 09:04:20.880
Now?

2052
09:04:33.599 --> 09:04:45.599
Can you notice that? Do you feeling calmer? Are you

2053
09:04:45.840 --> 09:05:14.240
feeling more relaxed? As we now focus on your legs,

2054
09:05:15.959 --> 09:05:36.400
Just your legs. You're just gonna start with focusing on

2055
09:05:36.880 --> 09:05:56.000
your thighs. Of course, it's not the most exciting thing

2056
09:05:56.159 --> 09:06:02.720
to be done, because I'm sure like most of your

2057
09:06:02.759 --> 09:06:15.160
body is not not going on right now. Just focusing

2058
09:06:15.839 --> 09:06:21.440
on the whole of your thighs, the tops of your fires,

2059
09:06:22.239 --> 09:06:27.559
the sides of your fires, the bottoms of your thighs,

2060
09:06:29.040 --> 09:06:34.519
your outer thighs, and your inner thighs, basically the whole

2061
09:06:34.599 --> 09:06:42.080
of your thigh that leads into your hip and it

2062
09:06:42.239 --> 09:06:52.919
goes down to your knee joints. Now, this is a

2063
09:06:53.000 --> 09:07:01.400
big area. It's a very heavy area. It's very strong,

2064
09:07:02.680 --> 09:07:07.639
probably the strongest muscles in your body or in your thighs.

2065
09:07:17.839 --> 09:07:24.080
But I don't think we perhaps will give enough attention

2066
09:07:25.519 --> 09:07:37.360
to our thighs. Perhaps we don't they acknowledge how important

2067
09:07:38.760 --> 09:07:59.040
our thighs are to our lives. How much they actually

2068
09:07:59.239 --> 09:08:12.919
do for us all through our lives. And it may

2069
09:08:13.040 --> 09:08:13.959
seem sound.

2070
09:08:13.839 --> 09:08:14.559
Really weird, but.

2071
09:08:17.440 --> 09:08:23.599
I think that all of our body parts, especially our thighs,

2072
09:08:24.599 --> 09:08:31.919
needs some TLC, a bit of love shown, a bit

2073
09:08:31.959 --> 09:08:50.639
of the acknowledgement, thank you, gratitude for what advice do

2074
09:08:50.919 --> 09:09:00.599
for us. And I know this may sound this range.

2075
09:09:03.160 --> 09:09:06.239
Maybe you think, why am I Surely I should be

2076
09:09:06.279 --> 09:09:11.080
able in the garden hugging a tree or something. Oh,

2077
09:09:15.239 --> 09:09:17.519
it's hard to set a microphone up on a tree.

2078
09:09:18.559 --> 09:09:20.760
That's why I'm doing this indoors. Otherwise I would be

2079
09:09:20.839 --> 09:09:24.599
outside hugging a tree. Now I can't see the television

2080
09:09:24.599 --> 09:09:35.360
from the tree. You move down to your knees gain

2081
09:09:35.680 --> 09:09:43.760
such an important part, and I think we don't necessarily

2082
09:09:45.279 --> 09:09:52.959
I'll speak for myself here. I don't necessarily appreciate all

2083
09:09:53.040 --> 09:09:58.040
that my needs do for me until I have a

2084
09:09:58.120 --> 09:10:03.720
problem with my knee. Occasionally I favor maybe not bash

2085
09:10:03.800 --> 09:10:09.839
it or it's aching for some reason. It's then that

2086
09:10:09.919 --> 09:10:11.360
I realize.

2087
09:10:11.879 --> 09:10:13.040
How much it does.

2088
09:10:14.680 --> 09:10:17.919
You know, the benefit of being able to use my

2089
09:10:18.199 --> 09:10:27.879
legs without any kind of physical discomfort is a beautiful

2090
09:10:27.919 --> 09:10:37.160
thing that's possibly not appreciated until it's temporarily removed. You

2091
09:10:37.239 --> 09:10:44.080
know that's comfort. But as you focus on your knees,

2092
09:10:46.279 --> 09:10:51.919
regardless of how your needs feel, you can have that

2093
09:10:52.199 --> 09:10:58.360
sense of gratitude and love to your needs for all

2094
09:10:58.480 --> 09:11:10.680
that they do for you, and you can still have

2095
09:11:10.839 --> 09:11:15.959
that attention on your thighs. Maybe notice how your thighs feel,

2096
09:11:18.120 --> 09:11:36.080
Maybe you notice that they are relaxing more deeply as

2097
09:11:36.120 --> 09:11:41.519
you focus now on the bottoms of your legs, your shins,

2098
09:11:42.440 --> 09:11:48.919
and your calf muscles, the bones between your knees and

2099
09:11:49.040 --> 09:11:56.559
your feet incorporates, and of course your ankles so important.

2100
09:12:02.000 --> 09:12:06.839
Can anyone that's had even like the slightest sprain of

2101
09:12:06.919 --> 09:12:14.519
an ankle knows how how much we take our ankles

2102
09:12:14.599 --> 09:12:22.800
for granted. And it's kind of strange in a way

2103
09:12:22.879 --> 09:12:28.480
when you think that. You know, logically, our wrists are

2104
09:12:28.519 --> 09:12:32.559
a lot thinner than the rest of our arms, which

2105
09:12:32.720 --> 09:12:36.000
is okay, it doesn't I can't see any problem with that,

2106
09:12:37.400 --> 09:12:43.639
you know, just picking stuff up. Our ankles so much

2107
09:12:43.919 --> 09:12:53.559
thinner than the rest of our legs, and from a

2108
09:12:53.639 --> 09:12:58.480
physics perspective or logical even it doesn't really make sense.

2109
09:13:00.080 --> 09:13:07.800
All this weight will ultimately be resting on your ankles

2110
09:13:08.919 --> 09:13:17.839
then leading to your feet at a thin area, thin

2111
09:13:17.959 --> 09:13:27.199
by Yeah, it does so much great work. Supports us,

2112
09:13:27.319 --> 09:13:37.279
supports our body for a lifetime, helps us to balance,

2113
09:13:39.519 --> 09:13:52.599
It helps you to get around and be mobile. There's

2114
09:13:52.639 --> 09:14:00.519
the calf muscles. Of course, when I was young, I

2115
09:14:00.559 --> 09:14:03.879
couldn't see the point in calf muscles. Didn't seem to

2116
09:14:03.959 --> 09:14:09.879
do anything. Okay, if I walked around on tiptoes, then

2117
09:14:10.040 --> 09:14:13.800
my calf muscles get some work. But of course that's

2118
09:14:13.879 --> 09:14:17.879
not true. The calf muscles are being used whenever we

2119
09:14:18.360 --> 09:14:31.800
use our legs and your shins there to protect your

2120
09:14:32.000 --> 09:14:40.959
lower les, shaped in a way, almost as a protector,

2121
09:14:41.440 --> 09:14:56.120
with the bone leading of course to your ankles and

2122
09:14:56.279 --> 09:15:03.239
your feet. I'm not going to focus on your feet.

2123
09:15:03.319 --> 09:15:07.680
We're just going to focus on the legs. And I realize,

2124
09:15:09.720 --> 09:15:12.000
and now that I've mentioned your feet, it could be

2125
09:15:13.080 --> 09:15:17.000
focusing on them anyway, So maybe I should focus.

2126
09:15:16.720 --> 09:15:17.800
On your feet a little bit.

2127
09:15:21.839 --> 09:15:26.239
You can have them in your awareness, the same as

2128
09:15:26.360 --> 09:15:29.279
you have your thighs in your awareness.

2129
09:15:30.160 --> 09:15:31.319
Even though we haven't.

2130
09:15:31.120 --> 09:15:36.919
Been focusing on your thighs a few minutes and you're

2131
09:15:36.959 --> 09:15:51.400
focusing on your angles, there's still that sensation of comfort

2132
09:15:54.120 --> 09:16:06.120
in your thighs it's that moment of energy because the

2133
09:16:06.279 --> 09:16:13.160
thighs hold lots of different sensations. Of course, there's the

2134
09:16:13.319 --> 09:16:17.839
muscles and the big strong muscles that we have in

2135
09:16:17.919 --> 09:16:31.760
our thighs. But the skin on the outside of the thighs,

2136
09:16:32.800 --> 09:16:37.239
as in the outside of all of our body, it

2137
09:16:37.360 --> 09:16:48.919
can be very sensitive, sensitive to the touch, sensitive to temperature.

2138
09:16:55.480 --> 09:17:04.080
And inside your thighs there's the muscle, there's the blood, vessels,

2139
09:17:04.239 --> 09:17:09.239
the arch trees, to all this stuffs in the side

2140
09:17:09.440 --> 09:17:17.279
your thighs. I guess sometimes it'd be nice if you

2141
09:17:17.319 --> 09:17:22.879
could actually put your fingers inside your thighs and a message.

2142
09:17:25.279 --> 09:17:27.919
So if you can message on the outside, of course,

2143
09:17:28.760 --> 09:17:31.080
and to be able to get deep into the muscles,

2144
09:17:32.080 --> 09:17:37.239
to be able to just message inside your thighs, message

2145
09:17:37.279 --> 09:17:46.239
in the bones with your leg, with the veins, and

2146
09:17:46.480 --> 09:17:51.639
just gently human the thighs.

2147
09:17:55.760 --> 09:17:57.120
You can move it down.

2148
09:17:58.959 --> 09:18:04.000
Message and inside at your knees, some message in those bones,

2149
09:18:05.000 --> 09:18:10.360
but with healing fingertips, spreading the healing.

2150
09:18:10.279 --> 09:18:14.879
Energy deep into the choice your knees.

2151
09:18:20.360 --> 09:18:24.199
Of course, there's the back of your need, that the

2152
09:18:24.360 --> 09:18:33.599
inside crease where your need is this sensitive area. Really

2153
09:18:34.360 --> 09:18:38.680
that's very nice when you stroking that might be because

2154
09:18:39.519 --> 09:18:44.480
it's an area that's not really touched very often. It's

2155
09:18:44.639 --> 09:18:51.160
almost like a hidden part, a crease in your legs.

2156
09:18:51.279 --> 09:18:58.599
It's almost like a part that has a sensitivity, which

2157
09:18:58.680 --> 09:19:09.080
is a little bit different. Of course, it's protected by

2158
09:19:09.160 --> 09:19:20.720
your legs. So you can imagine putting your fingers.

2159
09:19:20.360 --> 09:19:23.199
Into that crease in your legs.

2160
09:19:28.680 --> 09:19:33.319
Folding between your legs, you can just message with your fingertips.

2161
09:19:34.519 --> 09:19:41.279
Imagine your fingertips going inside. Message in the muscle tissue.

2162
09:19:45.879 --> 09:19:50.160
You can of course feel the bones of your knees

2163
09:19:51.639 --> 09:20:02.080
heading through your fingertips, and then it should go down

2164
09:20:05.000 --> 09:20:07.120
to half muscles, and that's a.

2165
09:20:07.160 --> 09:20:11.440
Part I'd like to be able to really put my finger.

2166
09:20:11.199 --> 09:20:19.599
To step inside my half muscles. Massage in every single

2167
09:20:20.599 --> 09:20:32.360
tissue of the muscle, healing every part. Then doing the

2168
09:20:32.519 --> 09:20:40.599
same for my shins. Massage in generally stroking the bones,

2169
09:20:42.400 --> 09:20:48.080
generally stroking them, healing in their loving way, because they

2170
09:20:48.199 --> 09:20:54.559
deserve to be treated as the precious bones that they are,

2171
09:20:55.919 --> 09:20:59.160
because the legs are so precious as in all the

2172
09:20:59.239 --> 09:21:05.400
other parts about body, and more precious of mutual.

2173
09:21:07.599 --> 09:21:08.319
When your planet.

2174
09:21:16.760 --> 09:21:20.319
When you start to think about.

2175
09:21:23.480 --> 09:21:29.839
Your legs in this way, you can.

2176
09:21:30.000 --> 09:21:32.279
Change your perspective.

2177
09:21:35.000 --> 09:21:39.760
You might sound people, it's.

2178
09:21:39.760 --> 09:21:45.239
Silly to start with the idea of heaven. Love for

2179
09:21:45.279 --> 09:21:54.400
your legs, show an appreciation for your thighs. Want me

2180
09:21:54.519 --> 09:21:58.400
to be able to put your hands in your thighs,

2181
09:22:00.360 --> 09:22:04.919
the message the muscles and the bones.

2182
09:22:06.360 --> 09:22:10.440
And do you get your fingers deep in their releasing

2183
09:22:11.080 --> 09:22:12.040
all intension.

2184
09:22:14.959 --> 09:22:15.879
Just to show.

2185
09:22:17.519 --> 09:22:18.800
How much you care.

2186
09:22:21.919 --> 09:22:24.919
About your legs, how much.

2187
09:22:24.839 --> 09:22:28.400
You care for what your legs do for you.

2188
09:22:30.000 --> 09:22:42.160
Regularly, your needs, your calls, your ankles. The strength of

2189
09:22:42.239 --> 09:22:50.319
your ankles, considering how thin they are compared to the

2190
09:22:50.440 --> 09:23:00.599
rest of your legs, especially your fines. Yeah, they're so strong, lexible,

2191
09:23:04.400 --> 09:23:17.279
absolutely amazing things. Ankles are truly a gift because of

2192
09:23:17.360 --> 09:23:28.639
what they do for you, supporting all that weight, regardless

2193
09:23:28.680 --> 09:23:32.680
of how what weight you are, even if you're only

2194
09:23:32.959 --> 09:23:42.879
eight stone, still a lot of weight these little ankles. Now,

2195
09:23:42.919 --> 09:23:46.959
am I a lot heavier than eat stone? Double beat?

2196
09:23:50.480 --> 09:23:55.519
Yet my ankles support my body all the time.

2197
09:23:59.279 --> 09:23:59.800
What do they do?

2198
09:24:00.680 --> 09:24:02.959
Keep off a sigh of relief when you sit down.

2199
09:24:05.279 --> 09:24:13.080
That's we've had my whole legs thre my feet thing

2200
09:24:13.199 --> 09:24:38.319
ailsa go, my my toes, crap, I'm so happy. The

2201
09:24:38.519 --> 09:24:43.360
legs really are amazing.

2202
09:24:45.959 --> 09:24:50.639
I don't know, talking about talking about your legs is probably.

2203
09:24:52.760 --> 09:24:56.199
Possibly one of the most things, the most boring things

2204
09:24:56.239 --> 09:25:03.440
you've ever heard anyone say. Possibly, I'm all, You're not.

2205
09:25:05.040 --> 09:25:21.599
Everything I said is true. Relis are amazing. Les deserve

2206
09:25:22.599 --> 09:25:31.440
not just respect, they deserve to relax.

2207
09:25:32.839 --> 09:25:33.199
Deeply.

2208
09:25:40.519 --> 09:25:43.839
They deserve to take some time out of the day

2209
09:25:46.080 --> 09:26:22.919
to just let go completely. Legs really can relax because

2210
09:26:23.000 --> 09:26:28.639
the legs are saying such a nice, very important part

2211
09:26:29.440 --> 09:26:33.360
of your body and your relation makes the rest of

2212
09:26:33.440 --> 09:26:45.040
your body also naturally follows in that journey and comfort.

2213
09:26:53.160 --> 09:26:58.440
I feel it in my hips. My hips feel really loose,

2214
09:27:01.720 --> 09:27:06.319
and all say my ler back as well, my ler back.

2215
09:27:08.400 --> 09:27:12.319
It feels stretched, even though I'm just sitting in a

2216
09:27:12.480 --> 09:27:15.599
chair and there's no stretching.

2217
09:27:17.720 --> 09:27:20.879
As far as I'm aware of I'm doing. It's almost

2218
09:27:20.919 --> 09:27:24.680
as if the muscles are just relaxed so much that

2219
09:27:24.839 --> 09:27:31.879
there is a natural stretch as a tension has reduced

2220
09:27:33.279 --> 09:27:52.760
IM a lot. And now they count down from ten

2221
09:27:53.000 --> 09:27:59.879
downs of one and you can continue.

2222
09:28:01.120 --> 09:28:02.000
To film.

2223
09:28:03.400 --> 09:28:04.720
Wonderfully nights.

2224
09:28:08.360 --> 09:28:27.599
Ten nine, eight, seven, six, five.

2225
09:28:31.959 --> 09:28:32.440
Four.

2226
09:28:35.639 --> 09:29:02.839
Three one Relax. So I'm just gonna countdown and fire

2227
09:29:03.000 --> 09:29:07.720
down to one. And as a countdown, you just focus

2228
09:29:07.839 --> 09:29:15.760
on the numbers, just the numbers counting down, and notice

2229
09:29:16.680 --> 09:29:19.080
how you feel.

2230
09:29:21.360 --> 09:29:26.040
In this phones as you hear the numbers counting.

2231
09:29:25.720 --> 09:29:39.559
Down, knowing that those numbers counting down represent you feeling calmer,

2232
09:29:40.879 --> 09:29:42.480
not just in the body.

2233
09:29:42.319 --> 09:29:43.120
But will say it.

2234
09:29:45.160 --> 09:29:51.800
Relaxing your mind. You just notice how you feel. There's

2235
09:29:51.919 --> 09:29:57.680
nothing to do, it's nothing to say, there's nothing to

2236
09:29:57.800 --> 09:30:02.720
think about. Starting with.

2237
09:30:04.199 --> 09:30:05.160
Number five.

2238
09:30:13.599 --> 09:30:23.879
Four three.

2239
09:30:34.199 --> 09:30:56.599
Two one, did you notice the gradual.

2240
09:30:58.760 --> 09:30:59.319
Letting go.

2241
09:31:01.720 --> 09:31:09.000
The tension and your body? It may also begin to

2242
09:31:09.279 --> 09:31:16.559
notice and be aware of how your mind is starting

2243
09:31:17.040 --> 09:31:19.040
to slow down.

2244
09:31:21.559 --> 09:31:25.000
This is just a natural thing that happens.

2245
09:31:27.599 --> 09:31:30.080
It's not really a special procedure.

2246
09:31:31.400 --> 09:31:32.279
It's just natural.

2247
09:31:32.400 --> 09:31:38.760
Because it's your body relaxes, your mind also starts to relax.

2248
09:31:40.400 --> 09:31:44.040
And the more your mind relaxes, the more the body relaxes.

2249
09:31:44.160 --> 09:31:46.400
It's just a continuous.

2250
09:31:46.720 --> 09:31:57.800
Circle of relaxation. And is that calmness that comes from

2251
09:32:00.120 --> 09:32:04.800
to quietness. You know you can even if this background

2252
09:32:05.080 --> 09:32:11.879
sounds either your side online, it's still going to be

2253
09:32:13.239 --> 09:32:18.360
quite calm. And you haven't got the television on. There's

2254
09:32:18.440 --> 09:32:22.480
no music in the background unless you're listening.

2255
09:32:22.360 --> 09:32:29.239
So to be called the Whiting music. Of course, you're

2256
09:32:29.400 --> 09:32:31.480
very likely not going to be sitting in a room

2257
09:32:31.559 --> 09:32:32.319
of other people.

2258
09:32:33.279 --> 09:32:34.480
Of course you might keep it.

2259
09:32:35.720 --> 09:32:39.000
Generally, it's more idea if you can do this on

2260
09:32:39.120 --> 09:32:39.599
your own.

2261
09:32:41.160 --> 09:32:51.199
So no distractions, and when you stop thinking about stuff,

2262
09:32:57.800 --> 09:33:08.080
relaxation automatically rises, a sense of comfort starts to grow,

2263
09:33:12.599 --> 09:33:19.239
and without trying to build it up into something fantastical,

2264
09:33:23.080 --> 09:33:31.800
something magical, this is just a natural process, something that's

2265
09:33:33.000 --> 09:33:42.559
easy to accomplish. In fact, it's almost in the sense

2266
09:33:42.680 --> 09:33:47.160
of relaxim completely happens.

2267
09:33:46.800 --> 09:33:50.199
Really when you put no effort into it.

2268
09:33:51.239 --> 09:33:56.959
It's not something that you can really force. It's something

2269
09:33:57.120 --> 09:34:07.839
that happens that A part of the process of this

2270
09:34:08.120 --> 09:34:20.080
recording and others is simply two allow you to take

2271
09:34:20.120 --> 09:34:24.080
advantage of this space.

2272
09:34:26.319 --> 09:34:35.040
This time. It's just let go.

2273
09:34:38.160 --> 09:34:46.360
To just be here, to be in chair with how

2274
09:34:46.480 --> 09:34:53.680
you feel, yet with.

2275
09:34:54.400 --> 09:35:00.199
The intention of wanting to relax.

2276
09:35:00.080 --> 09:35:06.480
Deeper and maybe even.

2277
09:35:07.879 --> 09:35:13.680
To fall asleep, depending on what it is the wish

2278
09:35:14.360 --> 09:35:15.599
for yourself.

2279
09:35:16.879 --> 09:35:17.639
In this moment.

2280
09:35:24.639 --> 09:35:34.519
As we know, relaxing is the majority of the process.

2281
09:35:34.120 --> 09:35:38.199
Of fallen asleep. The actually fall a sleep part is

2282
09:35:39.239 --> 09:35:40.519
the tiny bit at the end.

2283
09:35:43.919 --> 09:35:58.599
The deeper relaxed, you become the easier you find yourself drifting.

2284
09:36:08.120 --> 09:36:11.440
You can also, if you choose stay.

2285
09:36:12.760 --> 09:36:39.319
Focused on my voice and really enjoy the process coratually relaxing.

2286
09:36:42.760 --> 09:36:49.639
Each muscle in your body.

2287
09:36:54.319 --> 09:37:16.279
Effortlessly and just observing the sensation. I'm letting go.

2288
09:37:22.720 --> 09:37:33.480
Completely this time when we count from six down to one,

2289
09:37:38.400 --> 09:37:47.559
and you can notice your mind calm down more with

2290
09:37:47.959 --> 09:38:40.879
each number, and you hear me say, naturally, he sleep six, five.

2291
09:39:00.720 --> 09:41:14.360
Four, yes, stupid, so.

2292
09:41:21.639 --> 09:41:47.599
Suction, She thinks smoking step stop.

2293
09:41:50.519 --> 09:42:00.199
I gave some stop thots, some ins perhaps spot.

2294
09:42:14.559 --> 09:42:17.040
Six schools.

2295
09:42:19.800 --> 09:42:40.080
Speakful spots, the sprint speak. Do you speak spots? Spat

2296
09:42:41.400 --> 09:43:15.480
it school spe did you speak so?

2297
09:43:19.919 --> 09:43:25.239
If you think, did you

2298
09:43:29.199 --> 09:43:29.519
Finish