June 10, 2025

(music) (10 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)

(music) (10 hours) #48 Comfort Chart - Stress & Pain Relief (Jason Newland) (10th June 2025)
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Hello, and welcome to Jasonnewland dot com. My name's Jason

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Newland and I'm here cuddling my little boy, Vinnie Vinnie

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solo solo. That was him saying no by flapping his ears.

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Well maybe there's he might have been saying hello. I

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don't know, so please only listen when you can safely

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close your eyes. This is going to be a stress

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and pain relief session. Stress and pain relief. Yeah, stress

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and pain relaf that's it. So it's one of those

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recordings which basically can be listened to whether you're trying

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to reduce your stress or whether you're trying to reduce

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your chronic pain. So you must know the cause of

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the chronic pain if that's why you're listening, and get

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permission from your doctor before listening. Now, I'm not really

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going to ask you to do much. I'm just gonna

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waffle on. Then he's going to fidget a little bit

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until he gets comfortable and then hopefully he will settle down.

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He's a little bit thrown off because I haven't got

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my chair in recline position, so my feet are on

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the ground. Because when I've got in a reclined position,

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my neck goes back, and it's a little bit uncomfortable

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sometimes to talk like that because it's yeah, it's almost

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my neck is at a weird angle. Sometimes I'm okay

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doing that, but you know, it depends. But he's calmed

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down now, so I'm just going to talk and maybe

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you can feel different. So let's do a quick kind

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of body scan. Just focus on how you feeling. How

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does your face feel, how does your head feel, your eyes,

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your jaw, your neck, How does your shoulders feel, your arms,

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your wrists, your hands and your fingers. How does your

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back feel? How does your chest and your stomach feel,

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your hips, your legs, feeds, and your toes. Now, I

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can't focus on a particular part of your body to

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relax because I don't know what part of your body

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needs the most attention to let go to feel different. Well,

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you can do now. You can just focus on that

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part of your body which maybe has been problematic. And

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if you're listening to stress relief, well, I find there's

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usually a part of my body that feels the most stress,

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the most uptight. Quite often that'll be maybe in my

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lower my lower back, maybe sometimes my back of my neck,

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my shoulders used to be in my stomach when I

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had stomach muscles, but now it's just flab there, So yeah,

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I don't get so much tension in my belly anymore.

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But we're all different, we all feel it differently. Some

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people would feel it in their forehead and their eyes,

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the jaw, a tense jaw. So you can just focus

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on where that feeling is that you'd like to change,

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that you like to for it to feel different. And

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we're going to do something a little bit different. We're

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going to focus on the comfort level. How comfortable is

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it from zero or maybe minus zero, so minus fifty

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to plus fifty or minus twenty to plus twenty, Where

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would it be on that scale of comfort? Where is

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it now? And now focus on the other parts of

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your body, you know, as a whole, Where are those parts?

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How does the rest of your body feel on that

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scale of comfort in this moment? And now as you

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focus on your mind, where is your mind on that

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scale of comfort? And is there a part of your

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body that feels really really comfortable? So if you can

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serve through your body, notice a part of your body

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that feels really like the most comfortable out of your

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entire body, And where is that on the scale now

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as you listen to my voice, maybe that feeling's going up.

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And as you focus now on the initial feeling. Now,

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just if there's any change on the scale there. Perhaps

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it's feeling more comfortable now even though I haven't actually

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done anything. But then again, how often do feelings change

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apparently on their own anyway, without any obvious reason. Now again,

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focus on the rest of your body. What level of

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comfort is the rest of your body?

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Now?

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Has that changed? How much has that increased? It might

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just be a sense of well being. It might just

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be that you're giving attention to a feeling of comfort

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that was already there, but you just weren't paying attention

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to it before, But now you are. The whole thing,

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isn't it. We we notice things that we focus on.

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It's It's an old game that I used to play

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when I was a kid. Me and my brothers. We

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used to like decide for a journey. I'm going to

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notice yellow cars, and I tell my brothers, you notice

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the red one, and you notice blue cars. And when

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we got to the journey, or maybe we got to

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the the petrol station or whatever, you know, we would

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sort of I tell them that we'd all count and

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would share how many we found. And it's amazing how

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many yellow cars I noticed that I wasn't noticing before.

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That's the one thing that amazed me. The ever thing

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that surprised me is my brothers never played the same

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They didn't play the game. They're always just like, oh, forgot,

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why do you say you're going to do it then?

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But what we focus on is often what we get

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more of. It's almost like we're requesting it in a

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weird way. So as you focus on your mind, how

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does your mind feel on that scale of comfort? Maybe

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your mind slowed down, maybe the volume has reduced, maybe

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your internal dialogue has changed somehow. Some people may find

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that their internal dialogue, your internal dialogue almost slows down

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to the speed of my voice and feels relaxing. And

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this type of speed and relaxing voice is often incompatible

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with worrying about things. It doesn't fit together. You know,

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someone says, to be ill, how you doing a soul? Yeah,

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I'm just worried. You don't sound worried. Yeah, just I'm

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just concerned. Mm hmm, yeah, really angry? You're angry? Yeah?

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Yeah.

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It doesn't really think, does it? When your voice is slower,

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not in a controlled way, but just in a natural way,

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you know, not even like I think they'refore, you know,

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not that kind of because that can be quite angry

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and tense. So you're not necessarily emphasizing every syllable. There's

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a much quieter, a much slower pace. And now as

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you think and focus again on the most comfortable part

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of your body, where is that now on the scale

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of comfort? The scale of comfort? I think I'm going

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to call this recording that the scale of comfort. It

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sounds like a book. Maybe it could be a book,

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a very boring book. Maybe you're starting to notice the

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emotions changing your emotions, because after I find that when

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you yeah, pretty much give yourself permission to relax, give

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yourself permission, it takes some time out and listen to me,

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where's my stomach gurgles? I think it's time to eat.

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That's good, not that my I don't think I really

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need to eat too much. The one title of a

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recording that you're never going to hear me do is

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how to stop being distracted. I'm clearly easily distracted. I

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distract myself seriously. If a fly flew past I might

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spend the next hour talking about a fly living in

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a tree knitting hats for a living. I don't know.

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You may have noticed a lightness within you, a lightness,

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a kind of or maybe a sense of relief, and

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those feelings of your mind. It's your focus on your mind,

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and all of those different comfort levels maybe start to

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kind of mix together, maybe become mildly overlapping, perhaps even

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from a distance, looking the same rising up. And the

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thing is, as you are in touch with the feelings

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that come from noticing the comfort levels in your body

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and in your mind raising there can be a sense

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of maybe a sense of achievement, just something nice to

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know that, because sometimes feeling good is just nice to

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feel good. It's nice to feel uplifted. It's nice to

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feel comfortable for no reason, just to enjoy the feeling

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of positivity, the feeling of pleasure. Maybe even a sense

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of enthusiasm coming through. I'm not sure why I said

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enthusiasm instead of just enthusiasm. That's a bit a with

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a weird way to say it. Enthusiasm. I guess that's

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what happens when I don't prepare what I'm about to say.

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I don't think that would come as a shock to

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anyone that I'm not reading off a script. Yeah, probably

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wouldn't have anything about flying in the script or whatever.

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Probably wouldn't have me correcting myself on my pronunciation. I

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always thought that that word should be pronounced pronunciation, because

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about how you pronounce a word, you my stomach gurgling. Wow.

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I guess it's also, from my perspective, can be useful

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to take a break from seriousness, have a rest from drama,

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or that internal moaning voice that you maybe we all

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have at times, that negativity that sometimes if it's not

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kept in check and get a little bit out of hand,

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sometimes needs to be put back in its box, where

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you could say tension and any kind of unpleasant feelings.

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Sometimes they need to be put onto the naughty step.

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My gurgling tummy needs to be put onto the naughty

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step as well. I think, mind you, that would annoy

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the negativity, wouldn't it. Imagine if the negativity was on

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a naughty step, would my gurgling tummy it's just been

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moaning the whole time. Why'd you keep gurgling? Why did

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you keep gurgling? And maybe not? The problemly is my

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stomach i'd have to be there as well. I wouldn't it.

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I can't take my stomach off, so it'd be me

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sitting there on the naughty step, and there's no room

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for anything else. I got such a massive bump, So yeah,

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i'd take up all a step, all of the naughty steps.

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I probably wouldn't be able to. There'd be no room

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for negativity. There's no room for negativity. It gets pushed away,

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or there's a chance it might be on the step

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and I actually sit on it and squash it. So

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negativity squashed. Those bad feelings are just squashed by my

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big flat bump. Those feelings that were there before.

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Squashed.

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And that's not a good sound effect for what would

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sound like, because unless my bomb was wet. I suppose

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I just got out of the swimming pool. I say,

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the swimming pool, like I go swimming. Yeah, I can't

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remember the last time I went swimming, probably thirty five

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years ago, probably, So maybe getting out of a bath

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and just sitting down so I could get out of

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the bath and just sitting down on the concrete steps.

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I said, that's a naughty step. You wouldn't want to

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be sitting on that step before I sat down, So yeah, definitely,

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it would pretty much get rid of all because they're

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not just negativity. I measured all the neighbors would move

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out as well. Probably the whole road would probably go running.

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Us.

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Of course I had some clothes on, but anyway, we

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don't really need that visual dey. I said it before,

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but no one seems to believe me. I'm actually taller

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when I sit down. Then I want to stand up

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because my big bomb, so say, when I sit down

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in my head actually touches the ceiling when I sit

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on the floor. Some may argue, what's that I'll do

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if the subject at hand? Maybe it's a distraction. I

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don't know, I'm not sure. Ultimately, it's about how you feel.

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How do you feel now compared to how you felt before?

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That's really all that matters. That's the listening to me

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is accent, and when you relax, your whole body feels different.

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Your mind slows down, your emotions change, you feel lighter

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as a person emotionally, maybe even physically. What could happen, though, unfortunately,

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because of what I've been saying, you might now have

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a choice to make. So whenever you feel sorry and

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you're like we always feel sorry for ourselves. Sometimes I do,

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and maybe you get a twinge, or you get that

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feeling of discomfort that you used to have. You suddenly

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start thinking of my big fat bun sitting on the

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naughty step, water dripping everywhere, neighbors running screaming. A weird visual,

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but helicopters flying over all you can see is just

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my head sticking out of the ceiling, out of the roof,

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so much taller when I sit down. I don't know

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why it'd be helicopters, to be fair, just drop it

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down some clothes for me to put on, not like

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I'm King Kong or something. BlimE me. They'd probably just

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be normal sized clothes. Maybe, but perhaps that image tickles you,

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And I don't mean like like being tickled under your

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armpits or whatever. I can't remember the last time I

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got tickled under my arm pits. I had a girlfriend

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that did it once and I did a massive fart

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because I was laughing, and I did a massive fart

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and that made me laugh, but it seemed to ruin

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the moment. That's what I said to her, You know,

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I made it made a feel like in future, no

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more tickling at funerals, so we kind of I was

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okay after that. They have to have boundaries sometimes. So

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how do you feel, How are you feeling physically, how

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you feeling in your mind overall? On that comfort chart?

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Where are you if you put it all together, where

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are you in that comfort chart? Maybe it's all blurred

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into one. Maybe you don't even care now about the

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comfort chart. Perhaps you're just enjoying how you feel right now, calm, loose, positive.

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Maybe there's just very little going on in your mind

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because you don't need to think about anything, and it

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00:29:42.119 --> 00:29:44.839
feels so nice to just take a break from that,

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feels so nice to give yourself permission to relax deeply,

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And that brings us to the end of this recording.

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Remember to be kind to yourself, because you do deserve

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to be happy, Be gentle with yourself, easier to feel safe,

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lots of love by relax in a more deep and

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00:30:54.400 --> 00:31:01.759
meaningful way, maybe in a way that can not just

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allow you to feel calmer now and throughout the time

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we've spend together here, not just relaxed at the end

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of the recording when it's finished and you can enjoy

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that sense of comfort and peace, but also I think

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it would be nice to have those feelings of relaxation

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continue for long after the recording is ended, so that

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you can still benefit from listening to my voice, maybe

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in a few hours time, perhaps tomorrow, and then by

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listening regularly, especially if you find like some people do

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and myself as well. I sometimes I find one particular

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recording that really resonates with me, and I'll just listen

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to it over and over again every morning, every evening.

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There was this recording from We're going back to about

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nineteen ninety nine. It wasn't hypnosis, but it was a

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guided visualizations. It kind of was hypnosis, really, and I

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managed to find it again, and it still has the

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same effect on me, And part of it was the

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person's voice relaxed me. She just felt so peaceful, and

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I'd look forward to listening to her in the morning

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and in the evening. And I knew before even pressing

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the play button that since I've done that pressed the

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play button. This was in the days of CD players

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press the play button. In fact, it might have even

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been a tape tape recorder. I'd lie down on the

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bed and then even without necessarily listening to her words,

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because I had them memorized. Really, it was as if

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my body knew exactly what to do, and the muscles

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just almost went into automatic relaxation, and I remember my

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mind would slow down. Now. Now, I was listening to

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this recording in the early days of learning hypnosis, and

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long before I ever made any videos or audio recordings myself,

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because I didn't start doing that till two thousand and six,

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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person that I'm listening to, knowing that it's going to

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be just as relaxing, if not more so. Each time

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you hear my voice, you may feel the same. Some

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people have been listening to me for over a decade,

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maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people may be listen

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00:37:54.000 --> 00:38:10.559
every day. That's something that I do which you may

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00:38:10.679 --> 00:38:31.639
not realize by listening, is when I record these recordings. Now,

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00:38:31.760 --> 00:38:44.320
for example, I also am affected by the words that

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I say. So if I set you focus on your feet,

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00:38:59.119 --> 00:39:06.840
notice your relaxing, I will be focusing on my feet.

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I will be noticing my feet relaxing. If I said

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focus on your hands and maybe notice the difference between

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00:39:37.000 --> 00:39:47.960
each hand, perhaps noticed the air in the room, the

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00:39:48.000 --> 00:39:52.639
temperature of the room. On the backs of your hands,

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you may start to notice what almost feels like a

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00:40:04.440 --> 00:40:12.519
very light breeze, even though there may not be any

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00:40:12.920 --> 00:40:17.840
type of breeze at all where you are right now.

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And as you become aware of your hands, I'm also

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00:40:36.960 --> 00:41:05.159
aware of how relaxed my hands are feeling now, and

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00:41:05.320 --> 00:41:12.239
when it comes to potentially drifting off to sleep, which

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00:41:12.320 --> 00:41:26.440
may be the reason you're listening, I also feel drowsy

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00:41:28.679 --> 00:41:42.159
when I make these recordings. I also notice my mind drifting.

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00:41:50.079 --> 00:42:02.679
In fact, at times I've actually fallen asleep without even noticing,

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00:42:07.519 --> 00:42:16.679
and then I carry on talking and it's suddenly when

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I listen back to do the editing, I hear snoring,

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00:42:27.960 --> 00:42:35.280
and I think, I don't remember snoring. I remember talking.

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00:42:38.119 --> 00:42:45.320
This snoring was a pick turned up. That's why I

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00:42:45.400 --> 00:42:53.639
sound like when I snore, I get really into a

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whole experience. I don't know how you feel. How relaxed

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00:43:13.800 --> 00:43:23.920
do you feel in your feet, how relaxed you feel

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00:43:24.079 --> 00:43:50.719
in your hands. I have noticed more and more that

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00:43:50.920 --> 00:44:07.119
the more relaxed, deeper level of comfort you feel the

314
00:44:07.320 --> 00:44:27.880
easier your breathing becomes. It's almost like that additional muscle relaxation.

315
00:44:32.239 --> 00:44:53.239
So this allows you to breathe easier without necessarily focusing

316
00:44:55.440 --> 00:45:21.039
on your breath, however, being able to notice the ease

317
00:45:24.480 --> 00:45:51.039
in which you breathe so naturally, you breathe so very

318
00:45:51.320 --> 00:46:40.239
easily and smoothly. Whenever I imagine my breathing improving. When I've

319
00:46:40.239 --> 00:46:57.039
got my eyes closed, I tend to visualize a beautiful field,

320
00:46:59.320 --> 00:47:13.320
a tree, peas and flowers producing all that life giving oxygen.

321
00:47:33.360 --> 00:47:48.719
And it feels nice too, if nothing else, just taking

322
00:47:49.000 --> 00:48:26.679
some time away from everything, enjoying that feeling of peace,

323
00:48:31.679 --> 00:49:15.280
serenity with a joyful heart. Time seems to just drip

324
00:49:16.000 --> 00:50:05.719
by so very slowly, relaxed, so deeply peaceful, completely unattached

325
00:50:10.480 --> 00:51:07.920
to any thoughts whatsoever in this moment, completely free, noticing

326
00:51:08.320 --> 00:51:59.239
that your mind has slowed down. Slowed down because nothing

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00:52:02.079 --> 00:52:28.960
really requires your attention. You can enjoy the physical sensations

328
00:52:33.239 --> 00:52:39.360
of allowing the stress to drip out of your body,

329
00:52:45.920 --> 00:53:08.840
d appear out of every part of your body, and

330
00:53:09.239 --> 00:53:48.760
being released from your brain hung your mind, slowly but surely,

331
00:53:55.559 --> 00:54:33.000
the muscles in your legs relax res relax so very deeply,

332
00:54:42.800 --> 00:55:13.800
relax so deeply, and the feelings, the pleasant feelings in

333
00:55:13.880 --> 00:55:40.599
your arms and shoulders, deepening each part of your body

334
00:55:41.719 --> 00:56:20.159
further and deeper and deeper. Noticin the feedings in the

335
00:56:20.199 --> 00:57:20.119
back of your neck, the feelings in your wrists, muscles,

336
00:57:22.199 --> 00:57:45.239
in the front of your body, I will say, feeling

337
00:57:49.960 --> 00:58:25.760
peaceful deeply. There's a sense of peace spreads through your

338
00:58:26.000 --> 00:59:15.559
very cool even when you focus on your mind, her

339
00:59:15.639 --> 01:00:47.360
mind becomes be and slower and deeper. Relax fairy sloter stomach.

340
01:01:00.280 --> 01:01:43.519
H he's fallowing your stomach, he'll back. Notice Notice how

341
01:01:43.760 --> 01:02:01.719
relaxed you now feel in the a hole of your back.

342
01:02:26.880 --> 01:02:34.519
In a spy from your brain all the way down

343
01:02:35.880 --> 01:02:45.760
the middle of your back, sending and receiving millions of

344
01:02:46.000 --> 01:03:04.960
messages every day. Deep comfort, increase.

345
01:03:04.480 --> 01:03:17.679
In deeply relaxed.

346
01:03:46.960 --> 01:04:21.639
Your knees, relax spreading those signals down your spine or

347
01:04:21.719 --> 01:04:45.079
cord into air, every part of your body, your shins

348
01:04:45.280 --> 01:05:33.039
and your calf muscles, HM, your elbows. Feelings of peace

349
01:05:35.960 --> 01:05:49.920
and tranquility spreading through your body, tips of your toes,

350
01:05:54.159 --> 01:06:05.519
to your eyes, your fingers, Yes, all the way till

351
01:06:05.519 --> 01:06:06.599
you'll love it back.

352
01:06:18.239 --> 01:06:18.800
Letting go.

353
01:06:21.000 --> 01:06:22.559
Read letting her.

354
01:06:50.199 --> 01:07:32.119
Pace to drift in mind is wandering away, happy to

355
01:07:32.400 --> 01:08:36.720
let go, let go completely, let go, sir, tranquil your

356
01:08:36.800 --> 01:10:59.359
whole body enjoying a sense listening he more hey, joy

357
01:11:03.960 --> 01:11:09.000
the space, this space.

358
01:11:11.439 --> 01:11:12.560
Of peace.

359
01:11:15.720 --> 01:11:40.800
And safety, so very.

360
01:11:48.039 --> 01:12:15.960
Relaxed, as.

361
01:12:19.520 --> 01:12:51.600
The videos us the vision to.

362
01:13:18.720 --> 01:13:43.479
Letting go. Maybe we can just focus on the different

363
01:13:43.800 --> 01:14:18.600
parts of your body, just to notice you forehead and

364
01:14:18.840 --> 01:15:23.279
your eyes, chu said Lace, noticing in the sense of

365
01:15:23.439 --> 01:17:00.560
complete freedom, absolute freedom, dress day, dress day, he's fall energy,

366
01:17:27.920 --> 01:18:40.319
paste to breeze, such ease, Yeah, loose. You may have

367
01:18:43.680 --> 01:19:43.600
or may not have noticed your mind drifted, peaceful, move

368
01:19:44.039 --> 01:20:04.600
any even more deeply in the direction of total blissful pace,

369
01:20:08.760 --> 01:22:38.000
blishful pace, terreft go to pace, let him go, peace

370
01:22:38.880 --> 01:23:15.199
of mind, rex body c rexed.

371
01:23:22.319 --> 01:23:23.760
C relaxed.

372
01:23:48.279 --> 01:24:15.760
A body feels almost invisible, so very relaxed, paceful.

373
01:24:21.479 --> 01:24:21.640
So.

374
01:24:29.279 --> 01:24:46.720
Pace relax.

375
01:24:53.239 --> 01:24:53.720
LEA.

376
01:25:29.199 --> 01:25:35.439
And you could start to notice that you are feeling

377
01:25:35.800 --> 01:25:47.039
more relaxed, even though I've not purposely focused your mind

378
01:25:48.000 --> 01:25:55.560
upon that sense of physical comfort that is growing within

379
01:25:55.680 --> 01:26:04.840
you throughout your body, and your mind starts to slow down,

380
01:26:09.760 --> 01:26:17.000
and that could be almost in recognition of I guess

381
01:26:17.359 --> 01:26:29.880
my speech not being particularly fast, and things just generally

382
01:26:31.520 --> 01:26:42.560
feel calmer. Just by listening to my voice, you give

383
01:26:42.600 --> 01:26:50.800
yourself an opportunity to take a break from the day,

384
01:26:51.680 --> 01:26:59.199
take a break from your life as it is, and

385
01:26:59.319 --> 01:27:07.079
to give yourself for rest, giving yourself permission to take

386
01:27:07.159 --> 01:27:12.720
some time off and to allow your body to relax

387
01:27:14.439 --> 01:27:22.600
and allow your mind to slow down, which in turn

388
01:27:24.960 --> 01:27:34.079
releases the tension any stresses that you had in your body.

389
01:27:36.560 --> 01:27:40.439
It's almost as if the parts of your body just

390
01:27:40.720 --> 01:27:52.439
open up, allowing the negativity out and at the same

391
01:27:52.560 --> 01:28:03.840
time replacing that negativity with positive heathing and which then

392
01:28:04.000 --> 01:28:13.279
fills your body up and your mind to also starts

393
01:28:13.319 --> 01:28:30.000
to appreciate those feelings of increasing confidence and almost uplifting

394
01:28:30.359 --> 01:28:45.800
feeling positive healing, an energy that spreads through your body

395
01:28:46.840 --> 01:28:57.000
like a wave of comfort. And all this comes from

396
01:28:57.199 --> 01:29:08.800
just allowing yourself a few minutes, maybe half an hour,

397
01:29:09.239 --> 01:29:14.000
however long you want it to be, to just rest

398
01:29:19.359 --> 01:29:28.239
and allow your mind and your body to almost reset

399
01:29:28.920 --> 01:29:47.600
itself to the settings of comfort and relaxation, calmness, which

400
01:29:47.640 --> 01:30:00.800
allows more room for feelings of pleasure and happiness to

401
01:30:01.079 --> 01:30:10.520
move around your body and into your mind. Almost as

402
01:30:10.560 --> 01:30:19.680
if your mind and your body are sinking together, almost

403
01:30:20.000 --> 01:30:34.079
mirroring each other, with that growing positivity and calmness, and

404
01:30:34.119 --> 01:30:41.960
it feels nice, really does feel nice to know that

405
01:30:42.079 --> 01:30:51.279
you are the one that has allowed yourself to feel

406
01:30:51.680 --> 01:31:06.319
more comfort than to experience more of this deep relaxation

407
01:31:07.680 --> 01:31:21.920
spreading throughout your body. And as I focus on each

408
01:31:22.279 --> 01:31:27.479
part of your body, you can notice that.

409
01:31:27.239 --> 01:31:28.199
That part.

410
01:31:31.920 --> 01:31:44.439
Becomes even more relaxed just by focusing on it. It

411
01:31:44.520 --> 01:31:58.119
becomes even more calm and comfortable just by focusing. And

412
01:31:58.279 --> 01:32:03.800
as I move down your body, starting at your head,

413
01:32:06.479 --> 01:32:11.800
the parts that you have already focused on will continue

414
01:32:13.119 --> 01:32:20.279
to relax deeply, and those parts that have not yet

415
01:32:20.439 --> 01:32:33.359
focused on or just automatically release any remain intention in

416
01:32:33.479 --> 01:32:47.720
anticipation of even more comfort about to come. Now, I'm

417
01:32:47.760 --> 01:32:54.239
going to start by focusing on your forehead. Just being

418
01:32:54.359 --> 01:33:03.079
aware of the feelings of your forehead and any background

419
01:33:03.279 --> 01:33:10.279
sounds like mister Herbert the pigeon can just allow you

420
01:33:10.319 --> 01:33:17.840
to feel even more relaxed. Just means you in the moment,

421
01:33:20.920 --> 01:33:26.319
this isn't this isn't a sterile environment. This is the world.

422
01:33:29.720 --> 01:33:35.800
I live in the countryside, so there's lots of nature

423
01:33:36.279 --> 01:33:46.840
sounds around. So as you focus on your forehead, just

424
01:33:47.079 --> 01:33:57.560
notice how it becomes even more relaxed. Is focus only

425
01:33:57.800 --> 01:34:07.279
on my voice and that part of your body. Moving

426
01:34:07.319 --> 01:34:17.800
down to your eyes, focusing on your eyes, noticing how

427
01:34:20.239 --> 01:34:27.520
your eyelids feel so heavy yet so light at the

428
01:34:27.560 --> 01:34:37.319
same time, and all the muscles around your eyes relaxing completely.

429
01:34:42.000 --> 01:34:49.640
Moving your focus down to your mouth, your lips, your tongue,

430
01:34:50.840 --> 01:34:58.800
your teeth, your gums, the hole of your mouth relaxing,

431
01:35:02.239 --> 01:35:12.560
calm and lease. As you focus now on your jaw,

432
01:35:15.600 --> 01:35:19.159
not just the parts of your jaw near your mouth

433
01:35:19.960 --> 01:35:24.279
and your chin, but all the way up the size

434
01:35:24.319 --> 01:35:30.840
of your face to your ears, the hole of your

435
01:35:30.920 --> 01:35:40.880
jaw feeding more relaxed.

436
01:35:44.159 --> 01:35:53.199
And calm.

437
01:35:53.239 --> 01:36:02.399
Focusing on your neck, the front of your neck and

438
01:36:02.439 --> 01:36:15.479
your throat relaxing and loose and calm. The side of

439
01:36:15.560 --> 01:36:24.520
your neck, the right left side of your neck, relax

440
01:36:25.000 --> 01:36:27.159
and loose.

441
01:36:30.960 --> 01:36:37.960
And calm.

442
01:36:38.119 --> 01:36:45.000
And now the back of your neck, focusing on the

443
01:36:45.039 --> 01:36:55.479
back of your neck, letting go of any tension that

444
01:36:55.680 --> 01:37:04.199
may have been there before, and sure in that sense

445
01:37:04.479 --> 01:37:16.039
of increasing comfort and release, then you can experience in

446
01:37:16.159 --> 01:37:28.079
the back of your neck, moving down your back and

447
01:37:28.199 --> 01:37:33.039
moving either side of your spine right from the top

448
01:37:33.119 --> 01:37:38.680
of your back all the way down to the bottom

449
01:37:38.760 --> 01:37:55.880
of your back down it's your lower back. As you

450
01:37:56.079 --> 01:38:04.239
move up and down you you can feel the muscles

451
01:38:05.279 --> 01:38:19.000
either side of your spine relaxing even more. And as

452
01:38:19.039 --> 01:38:26.239
those muscles relax, that sense of comfort starts to spread

453
01:38:27.800 --> 01:38:36.159
outwards from your spine into both sides of your back,

454
01:38:39.920 --> 01:38:43.640
the top of your back, the middle en your lower back.

455
01:38:47.159 --> 01:38:54.319
And as you scan gently and slowly up and down

456
01:38:54.479 --> 01:38:59.560
your back, there's the muscles in the top of your

457
01:38:59.600 --> 01:39:09.239
back can relax and become looser. The muscles in the

458
01:39:09.279 --> 01:39:16.439
middle of your back also seem to just almost divide

459
01:39:16.760 --> 01:39:30.039
from each other, separating and almost melting, and in your

460
01:39:30.119 --> 01:39:37.239
lower back there seems to be an extra special feeling

461
01:39:41.199 --> 01:39:52.720
of comfort. The spreads into your hips sit down your

462
01:39:52.800 --> 01:40:00.640
lower back, into your hips, into the air area where

463
01:40:00.640 --> 01:40:09.199
your cosix are, and into your buttocks, and all those

464
01:40:09.319 --> 01:40:18.640
muscles that spread bring your lower back into your hip

465
01:40:18.680 --> 01:40:38.319
area start to melt, start to reading, let go and

466
01:40:38.520 --> 01:40:45.079
even know where about to focus on your shoulders. Your

467
01:40:45.239 --> 01:40:56.640
back and your spine will continue to let go, continue

468
01:40:56.720 --> 01:40:58.399
to relax.

469
01:41:01.159 --> 01:41:05.439
So calmly.

470
01:41:09.479 --> 01:41:15.199
As you focus on your shoulders, you may notice they're

471
01:41:15.279 --> 01:41:30.239
already feeding really loose, they're already.

472
01:41:32.520 --> 01:41:46.119
Feeding calm the fear.

473
01:41:50.439 --> 01:41:58.800
Those muscles then move from your neck into your shoulders.

474
01:42:05.319 --> 01:42:16.920
Feels so soft and gentle, so smooth.

475
01:42:22.479 --> 01:42:34.720
And calm, and.

476
01:42:34.920 --> 01:42:47.800
The feeling in your shoulders seems to spread deep into

477
01:42:47.840 --> 01:42:58.279
your shoulders, a sense of relaxation, not just traveling deeply

478
01:42:58.600 --> 01:43:06.159
into your muscle, but also relaxing.

479
01:43:08.199 --> 01:43:09.720
The bones.

480
01:43:14.960 --> 01:43:21.640
And moving all the way to underneath your arms, relaxing

481
01:43:23.479 --> 01:43:28.239
a whole area between the tops of your shoulders and

482
01:43:28.439 --> 01:43:46.920
underneath your arms healing. You feel so relaxed and comfortable

483
01:43:48.079 --> 01:43:54.079
in your shoulders, which sense that.

484
01:43:56.239 --> 01:43:58.399
Deep healing.

485
01:44:01.279 --> 01:44:18.800
Message into your arms. You may feel almost as if

486
01:44:18.840 --> 01:44:25.399
your arms are not even that, because they so relaxed,

487
01:44:28.560 --> 01:44:43.199
so deeply relaxed, so so.

488
01:44:43.960 --> 01:44:59.520
Calm, So.

489
01:45:06.399 --> 01:45:21.359
This the feeling spreading all the way down your arms,

490
01:45:24.079 --> 01:45:50.039
two elbows, including your elbows their comforts, spreads your way

491
01:45:52.760 --> 01:46:00.399
into wrists, your forearms, durisks.

492
01:46:06.960 --> 01:46:08.039
So heavy.

493
01:46:11.439 --> 01:46:56.279
Yet the same time slight and gentle, frey sent now on.

494
01:46:58.880 --> 01:47:31.760
Your head, my hands, so peaceful.

495
01:47:32.680 --> 01:47:53.960
In your hands, with a sense of.

496
01:47:56.960 --> 01:47:58.399
Real peace.

497
01:48:10.199 --> 01:48:23.920
It just seems to feel so familiar on your hands,

498
01:48:24.239 --> 01:50:01.880
relax deeply else your fingers its ch you think it

499
01:50:02.079 --> 01:50:50.319
tips maing your attention to affront your body. So comfortable

500
01:51:01.239 --> 01:52:46.479
MANUW focus legs like musculs in your fids and names

501
01:52:50.520 --> 01:55:29.760
I relaxed, comf muscles just shins, composiu the feathing in

502
01:55:29.920 --> 01:56:28.479
your faiths Sir, peaceful circomm sa peaceful circolm so peaceful

503
01:56:32.119 --> 01:57:10.720
sycom so peace for scener peace fall, calm, a lout

504
01:57:10.800 --> 01:57:17.399
of that deep relaxation, to spread your chest in your

505
01:57:17.640 --> 01:57:32.119
stomach read, lets me go.

506
01:57:34.159 --> 01:57:36.920
Of everything.

507
01:57:48.199 --> 01:57:54.159
So I'm gonna start counting down now from twenty down

508
01:57:54.239 --> 01:58:02.359
to one. You can imagine in a way it's like

509
01:58:03.159 --> 01:58:09.600
just walking down some steps and each step or twenty steps,

510
01:58:09.680 --> 01:58:18.800
and each step represents a level of comfort. Each step

511
01:58:19.359 --> 01:58:34.880
represents a deepening of that comfort and the furvies you

512
01:58:35.039 --> 01:58:41.079
walk down those steps deeper and more relaxed you feel.

513
01:58:47.800 --> 02:00:35.560
So starting with number twenty twenty, nineteen, eighteen, week seventeen

514
02:01:21.920 --> 02:11:55.680
sixteenhhhhhhhh three four four two well no eight seven US

515
02:11:58.920 --> 02:15:03.520
six five four the.

516
02:15:22.239 --> 02:17:59.719
US in US.

517
02:19:27.680 --> 02:19:44.719
Now, as you focus on your eyes, We're gonna count

518
02:19:44.840 --> 02:19:56.600
down from ten down to one, focusing just on your eyes,

519
02:20:00.399 --> 02:20:08.120
your eyelids, the muscles around your eyes, your eye walls

520
02:20:08.200 --> 02:20:27.040
themselves a whole area that makes up your eye. And

521
02:20:27.280 --> 02:20:35.159
as we count down from ten down to one, whilst

522
02:20:35.440 --> 02:20:51.040
focusing on your eyes, you become twice is relaxed with

523
02:20:51.440 --> 02:21:00.079
each number counting down that you may find.

524
02:21:04.000 --> 02:21:06.600
The all you want to do is just.

525
02:21:08.559 --> 02:21:15.719
Drift off to sleep. And if that's what you want,

526
02:21:18.799 --> 02:21:31.760
then just allow yourself to do that. Now, focusing on

527
02:21:31.920 --> 02:21:39.239
your eyes, I'm going to begin counting down from ten

528
02:21:39.600 --> 02:25:52.680
down to one right now, ten nine eight sn i.

529
02:26:01.719 --> 02:27:04.079
Ustius four.

530
02:28:17.280 --> 02:31:12.719
Three two counting down from ten to one ten nine

531
02:31:14.440 --> 02:31:42.120
eight seven six five four three two one. And maybe

532
02:31:42.280 --> 02:31:45.200
that was a bit too quick in order to relax.

533
02:31:46.440 --> 02:31:50.680
Maybe it's a bit too fast for you to notice

534
02:31:50.920 --> 02:31:59.000
the calming of your body, maybe even a little bit

535
02:31:59.040 --> 02:32:03.159
of pressure there you're counting down from ten to one.

536
02:32:03.239 --> 02:32:06.639
Would you expect me to do? Man, expect me to

537
02:32:06.680 --> 02:32:10.639
just to go with floppy just because you're counting down.

538
02:32:16.239 --> 02:32:19.520
I can try it again, but this time I'll go

539
02:32:19.600 --> 02:32:26.639
a bit slower this time, as you focus on the

540
02:32:26.799 --> 02:32:30.920
whole of your body before we focus on your legs,

541
02:32:33.360 --> 02:32:42.520
just notice how your body does start to feel more

542
02:32:43.000 --> 02:33:23.239
relaxed with every number that I count down, ten nine eight, seven, six,

543
02:33:31.680 --> 02:34:40.600
five four three two one. And just notice how how

544
02:34:40.680 --> 02:34:50.760
you feel, generally, how your body feels. It's not necessarily

545
02:34:50.879 --> 02:35:01.280
even about counting down from ten to one. It's that

546
02:35:01.559 --> 02:35:21.239
space that you have, that space between being active physically

547
02:35:21.479 --> 02:35:31.079
or mentally to just sitting or lying down, just being there,

548
02:35:31.799 --> 02:35:37.239
not doing anything, not saying anything, or needing to think

549
02:35:37.360 --> 02:35:43.239
about anything. So it opens up a space, you know,

550
02:35:43.440 --> 02:35:52.760
a bit of a space, a gap. And the more

551
02:35:54.040 --> 02:35:57.399
I came down from ten to one, the bigger that

552
02:35:57.639 --> 02:36:08.600
gap becomes. So there's that gap of calmness, of comfort, relaxation.

553
02:36:14.520 --> 02:36:26.879
It's a nice feeling, and it moves those stresses or

554
02:36:27.440 --> 02:36:31.639
discomforts physically or emotionally, moves them.

555
02:36:33.159 --> 02:36:33.559
Away.

556
02:36:40.319 --> 02:36:41.280
Allows you.

557
02:36:44.000 --> 02:36:44.520
To just.

558
02:36:47.479 --> 02:36:53.840
Slow down. So ione to count again from ten down

559
02:36:53.879 --> 02:37:03.840
to one, and notice that gap widening, the gap. And

560
02:37:03.959 --> 02:37:08.959
as it widens, it's almost like the stress and attention

561
02:37:09.799 --> 02:37:28.920
falls into the gap and gives you that distance, that space.

562
02:37:31.319 --> 02:37:36.760
Now ten.

563
02:37:41.120 --> 02:39:37.719
Nine eight, seven, six, five four three two one. Now,

564
02:39:37.959 --> 02:39:41.719
how did your body feel?

565
02:39:43.959 --> 02:39:44.120
Now?

566
02:39:56.840 --> 02:40:09.479
Can you notice that? Do you feeling harmer, the feeling

567
02:40:11.840 --> 02:40:39.239
more relaxed. As we now focus on your legs, just

568
02:40:39.399 --> 02:41:00.760
your legs. We're just gonna start with focusing on your thighs.

569
02:41:15.600 --> 02:41:19.879
Of course, it's not the most exciting thing to be doing,

570
02:41:20.680 --> 02:41:27.040
because I'm sure, like most of your body is not

571
02:41:27.120 --> 02:41:39.319
a lot going on right now. Just focusing on the

572
02:41:39.440 --> 02:41:45.520
whole of your thighs, the tops of your thighs, the

573
02:41:45.799 --> 02:41:52.440
sides of your thighs, the bottoms of your thighs, you're

574
02:41:52.559 --> 02:41:57.879
outer thighs and you're inner thighs. Basically the whole of

575
02:41:57.920 --> 02:42:05.760
your thigh that leads into your hip and it goes

576
02:42:06.760 --> 02:42:16.879
down to your knee joints. Now, this is a big area.

577
02:42:21.360 --> 02:42:26.319
It's a very heavy area. It's very strong, probably the

578
02:42:26.440 --> 02:42:41.120
strongest muscles in your body or in your thighs. But

579
02:42:41.159 --> 02:42:49.600
I don't think we perhaps give enough attention to our thighs.

580
02:42:55.520 --> 02:43:03.120
Perhaps we don't acknowledge how we important our thighs are

581
02:43:06.239 --> 02:43:23.040
to our lives, how much they actually do for us

582
02:43:26.920 --> 02:43:36.959
all through our lives. And it may seem to sound

583
02:43:37.040 --> 02:43:42.680
really weird, but I think that all of our body parts,

584
02:43:45.600 --> 02:43:53.879
especially our thighs, needs some TLC, a bit of love shown,

585
02:43:54.879 --> 02:44:13.079
a bit of acknowledgement, thank you, gratitude for what our

586
02:44:13.239 --> 02:44:22.559
thighs do for us. And I know this may sound

587
02:44:22.639 --> 02:44:29.000
a bit strange. Maybe you think, why am I Surely

588
02:44:29.040 --> 02:44:31.879
I should be out in the garden hugging a tree

589
02:44:32.040 --> 02:44:40.159
or something. Well, it's hard to set a microphone up

590
02:44:40.239 --> 02:44:43.559
on a tree. That's why I'm doing this indoors. Otherwise

591
02:44:43.559 --> 02:44:47.159
I wouldn't be outside hugging a tree. I can't see

592
02:44:47.200 --> 02:44:48.280
the television.

593
02:44:47.840 --> 02:44:48.319
From the tree.

594
02:44:55.040 --> 02:44:59.280
If you move down to your knees gain such an

595
02:44:59.360 --> 02:45:08.719
important a part, And I think we don't necessarily I'll

596
02:45:08.799 --> 02:45:16.479
speak for myself. I don't necessarily appreciate all that my

597
02:45:16.680 --> 02:45:21.840
needs do for me until I have a problem with

598
02:45:21.959 --> 02:45:27.079
my knee. It's occasionally, if I ever maybe i'll bash it,

599
02:45:27.399 --> 02:45:33.200
or it's aching for some reason. It's then that I

600
02:45:33.399 --> 02:45:38.879
realize how much it does. You know, the benefit of

601
02:45:39.000 --> 02:45:46.440
being able to use my legs without any kind of

602
02:45:46.600 --> 02:45:54.920
physical discomfort is a beautiful thing that's possibly not appreciated

603
02:45:55.079 --> 02:46:06.120
until it's temporarily removed. You know that's comfort. But as

604
02:46:06.159 --> 02:46:11.479
you focus on your knees, regardless of how your knees feel,

605
02:46:14.600 --> 02:46:20.319
you can have that sense of gratitude and love to

606
02:46:20.440 --> 02:46:33.040
your knees for all that they do for you, and

607
02:46:33.200 --> 02:46:37.200
you can still have that attention on your thighs. Maybe

608
02:46:37.399 --> 02:46:43.680
notice how your thighs feel. Maybe you've noticed that they

609
02:46:44.559 --> 02:47:02.360
are relaxing more deeply as you focus now on the

610
02:47:02.440 --> 02:47:06.840
bottoms of your legs, your shins, and your calf muscles,

611
02:47:07.360 --> 02:47:15.600
the bones between your knees and your feet, incorporating of course,

612
02:47:15.719 --> 02:47:27.440
your ankles so important. You know, anyone that's had even

613
02:47:27.879 --> 02:47:34.520
like the slightest sprain of an ankle knows how how

614
02:47:34.760 --> 02:47:44.879
much we take our ankles for granted. And it's kind

615
02:47:44.920 --> 02:47:50.399
of strange in a way when you think that. You know, logically,

616
02:47:50.760 --> 02:47:53.840
our wrists are a lot thinner than the rest of

617
02:47:53.920 --> 02:47:58.760
our arms, which is okay, don't you can't see any

618
02:47:58.799 --> 02:48:03.840
problem with that because we're just picking stuff up by

619
02:48:03.840 --> 02:48:09.879
our ankles so much thinner than the rest of our legs.

620
02:48:16.319 --> 02:48:20.760
And from a physics perspective or logical even it doesn't

621
02:48:20.799 --> 02:48:26.799
really make sense that all this weight would ultimately be

622
02:48:27.879 --> 02:48:37.920
resting on your ankles then leading to your feet, that

623
02:48:38.479 --> 02:48:47.479
thin area, thin bone. Yeah, it does so much great work.

624
02:48:49.639 --> 02:48:59.159
Supports us, supports our body for a lifetime, helps us

625
02:48:59.760 --> 02:49:09.200
to balance, It helps you to get around and be mobile.

626
02:49:15.520 --> 02:49:23.319
And there's the calf muscles. Of course, when I was younger,

627
02:49:23.719 --> 02:49:27.079
I couldn't see the pointing calf muscles didn't seem to

628
02:49:27.200 --> 02:49:33.120
do anything. Okay, if I walked around on tiptoes, then

629
02:49:33.319 --> 02:49:37.040
my calf muscles get some work. But of course that's

630
02:49:37.120 --> 02:49:41.120
not true. The calf muscles are being used whenever we

631
02:49:41.559 --> 02:49:55.079
use the legs and your shins there to protect your

632
02:49:55.200 --> 02:50:04.200
lower legs, shaped in a way, almost as a protector

633
02:50:04.639 --> 02:50:19.399
for the bone, leading of course to your ankles and

634
02:50:19.520 --> 02:50:26.440
your feet. But we're not going to focus on your feet.

635
02:50:26.520 --> 02:50:30.920
We're just going to focus on the legs. And I realize,

636
02:50:32.959 --> 02:50:36.840
and now that I've mentioned your feet, you'll probably focusing

637
02:50:37.120 --> 02:50:40.200
on them anyway, so maybe I should focus on your

638
02:50:40.239 --> 02:50:46.079
feet a little bit. You can have them in your

639
02:50:46.120 --> 02:50:52.520
awareness the same as you have your thighs in your awareness.

640
02:50:53.360 --> 02:50:57.200
Even though we haven't been focusing on your thighs for

641
02:50:57.239 --> 02:51:08.600
a few minutes focusing on your ankles, there's still that

642
02:51:10.040 --> 02:51:24.559
sensation of comfort in your thighs, and there's that movement

643
02:51:26.159 --> 02:51:34.120
of energy because the thighs hold lots of different sensations.

644
02:51:35.600 --> 02:51:40.440
Of course, there's the muscles, the big straw muscles that

645
02:51:40.559 --> 02:51:53.399
we have in our thighs, but the skin on the

646
02:51:53.559 --> 02:51:59.040
outside of the thighs, as in the outside of all

647
02:51:59.120 --> 02:52:07.959
of our body can be very sensitive, sensitive to the touch,

648
02:52:10.719 --> 02:52:24.079
sensitive to temperature, and inside your thighs the bones, there's

649
02:52:25.120 --> 02:52:29.920
the muscle, there's the blood, vessels, the ar trees, to

650
02:52:30.079 --> 02:52:38.719
all this stuff that's inside your thighs. I guess sometimes

651
02:52:39.559 --> 02:52:42.079
it'd be nice if you could actually put your fingers

652
02:52:43.319 --> 02:52:49.360
inside your thighs and a message, so you can message

653
02:52:49.399 --> 02:52:52.559
on the outside, of course, but to be able to

654
02:52:52.639 --> 02:52:55.760
get deep into the muscles, and to be able to

655
02:52:55.920 --> 02:53:02.239
just message inside your thighs, message in the bones of

656
02:53:02.360 --> 02:53:13.600
your leg message in or the veins. Just gently healing

657
02:53:14.280 --> 02:53:23.360
your thighs and you can move down message and inside

658
02:53:23.440 --> 02:53:29.239
your knees, just message in those bones, but with healing

659
02:53:29.600 --> 02:53:37.440
fingertips spreading that healing energy deep into the choice of

660
02:53:37.559 --> 02:53:46.680
your knees. Of course, there's the back of your your

661
02:53:46.799 --> 02:53:53.079
need and the inside crease where your knee is. It's

662
02:53:53.079 --> 02:53:58.639
a very sensitive area. Very it feels very nice when

663
02:53:58.680 --> 02:54:03.360
you stroke it. That might be because it's an area

664
02:54:03.440 --> 02:54:08.520
that's not really touched very often. It's almost like a

665
02:54:08.680 --> 02:54:17.479
hidden part that crease in your legs. It's almost like

666
02:54:17.559 --> 02:54:22.280
a part that has a sensitivity which is a little

667
02:54:22.319 --> 02:54:40.360
bit different. Of course, it's protected by your legs, So

668
02:54:40.440 --> 02:54:45.479
you can imagine putting your fingers into that crease in

669
02:54:45.600 --> 02:54:54.680
your legs. Folded in between your legs, you can just

670
02:54:54.920 --> 02:55:02.399
message with your fingertips. Imagine your fingertips going inside, massage

671
02:55:02.520 --> 02:55:12.200
in the muscle tissue you can cause field the bones

672
02:55:12.639 --> 02:55:24.600
of your knees healing through your fingertips, and then as

673
02:55:24.639 --> 02:55:30.319
you go down to your calf muscles, and that's the

674
02:55:30.399 --> 02:55:33.879
part I'd like to be able to really put my

675
02:55:34.040 --> 02:55:42.799
fingertips deep inside my calf muscles, massage in every single

676
02:55:43.840 --> 02:55:55.479
tissue of that muscle, healing every part, and then doing

677
02:55:55.559 --> 02:56:03.000
the same for my shins. Message in and gently stroking

678
02:56:03.200 --> 02:56:09.520
the bones, generally stroking them, healing in a loving way,

679
02:56:10.840 --> 02:56:17.239
because they deserve to be treated. There's the precious bones

680
02:56:17.319 --> 02:56:21.959
that they are, because our legs are so precious as

681
02:56:22.040 --> 02:56:26.719
in all the other parts of our body, the more

682
02:56:26.799 --> 02:56:40.920
precious at any chul on the planet. When you start

683
02:56:41.079 --> 02:56:52.959
to think about your legs in this way, it can

684
02:56:53.200 --> 02:57:02.719
change your perspective. It might sound a bit a bit

685
02:57:02.959 --> 02:57:08.440
silly to start with the idea of having love for

686
02:57:08.559 --> 02:57:17.879
your legs, showing appreciation for your thighs, wanting to be

687
02:57:17.959 --> 02:57:24.479
able to put your hands in your thighs and massage

688
02:57:25.319 --> 02:57:30.840
the muscles and the bones, and to get your fingers

689
02:57:31.120 --> 02:57:38.840
deep in there and releasing all tension. Just to show

690
02:57:40.760 --> 02:57:48.120
how much you care about your legs, how much you

691
02:57:48.239 --> 02:57:56.799
care for what your legs do for you regularly, your knees,

692
02:57:57.079 --> 02:58:09.879
your calves, your ankle, the strength of your ankles, considering

693
02:58:10.120 --> 02:58:14.600
how thin they are compared to the rest of your legs,

694
02:58:14.760 --> 02:58:28.399
especially your thighs. Yeah, they're so strong, so flexible, absolutely

695
02:58:28.719 --> 02:58:40.479
amazing things. Your ankles are truly a gift because of

696
02:58:40.559 --> 02:58:51.760
what they do for you, supporting all that weight, regardless

697
02:58:51.920 --> 02:58:55.920
of how what weight you are, even if you only

698
02:58:55.959 --> 02:59:01.079
eat ate stone, there's still a lot wait for these

699
02:59:01.520 --> 02:59:07.959
little ankles. Now, I'm a lot heavier than eight snore

700
02:59:09.639 --> 02:59:18.760
double down, yet my ankles support my body all the time.

701
02:59:22.479 --> 02:59:25.520
What they do give off a sigh of relief when

702
02:59:25.559 --> 02:59:30.600
I sit down. That's in fact, my whole legs to

703
02:59:34.319 --> 03:00:01.600
my feet feels go my toes Clap're so happy. Your

704
03:00:01.760 --> 03:00:11.040
legs really are amazing. And I know that talking about

705
03:00:11.600 --> 03:00:17.440
talking about your legs is probably possibly among the most

706
03:00:18.360 --> 03:00:25.879
most boring things I've ever heard anyone say. Possibly you're

707
03:00:26.000 --> 03:00:32.840
boring or not everything I said, is true. Your legs

708
03:00:33.479 --> 03:00:53.479
are amazing. Your legs deserve not just respect, they deserve

709
03:00:53.600 --> 03:00:54.639
to relax.

710
03:00:56.079 --> 03:00:56.440
Deeply.

711
03:01:03.760 --> 03:01:07.079
They deserve to take some time out of the day

712
03:01:09.280 --> 03:01:38.040
to just let go completely. Your legs really can relax.

713
03:01:45.639 --> 03:01:49.760
And because the legs are so such a most, you know,

714
03:01:50.040 --> 03:01:55.920
very important part of your body. When you relax your legs,

715
03:01:56.040 --> 03:02:03.280
the rest of your body also naturally follows in that

716
03:02:07.000 --> 03:02:17.840
journey of comfort. Like I feel it in my hips.

717
03:02:19.239 --> 03:02:26.360
My hips feel really loose, and also my lower back

718
03:02:26.440 --> 03:02:33.040
as well. My lower back really feels it feels stretched,

719
03:02:34.159 --> 03:02:37.200
even though I'm just sitting in a chair and there's

720
03:02:37.319 --> 03:02:42.520
no stretching as far as I'm aware that I'm doing.

721
03:02:43.559 --> 03:02:46.200
It's almost as if the muscles are just relaxed so

722
03:02:46.440 --> 03:02:52.360
much that there is a natural stretch as a tension

723
03:02:53.280 --> 03:03:14.520
has reduced a lot. And I'm now going to count

724
03:03:14.600 --> 03:03:22.479
down from ten down to one, and you can continue

725
03:03:24.319 --> 03:03:55.719
to fill wonderfully relaxed ten nine, eight, seven, six, five, four.

726
03:03:58.840 --> 03:04:14.719
Three two one relax.

727
03:04:22.600 --> 03:04:26.440
So I'm just going to count down from five down

728
03:04:26.520 --> 03:04:30.959
to one. And as a countdown, if you just focus

729
03:04:31.079 --> 03:04:39.000
on the numbers, just the numbers counting down, and notice

730
03:04:39.879 --> 03:04:42.239
how you feel.

731
03:04:44.600 --> 03:04:45.760
In this moment.

732
03:04:47.200 --> 03:04:51.600
As you hear the numbers counting down, knowing that those

733
03:04:51.760 --> 03:05:04.799
numbers counting down represent you feeling calmer, not just in

734
03:05:04.920 --> 03:05:13.440
your body, but also relaxing your mind. Just notice how

735
03:05:13.479 --> 03:05:19.319
you feel. There's nothing to do, there's nothing to say,

736
03:05:20.000 --> 03:05:37.079
there's nothing to think about, starting with number five, four,

737
03:05:46.600 --> 03:06:22.360
three two one. How as you notice the gradual letting

738
03:06:22.479 --> 03:06:30.959
go of the tension in your body, you may also

739
03:06:31.559 --> 03:06:37.000
begin to notice and be aware of how your mind

740
03:06:38.120 --> 03:06:46.000
is starting to slow down. This is just a natural

741
03:06:46.840 --> 03:06:54.799
thing that happens. It's not really a special procedure. It's

742
03:06:54.920 --> 03:06:59.879
just natural because as your body relaxes, your mind or

743
03:07:00.159 --> 03:07:05.680
so it starts to relax. And the more your mind relaxes,

744
03:07:05.799 --> 03:07:10.399
the more your body relaxes. It's just a continuous circle

745
03:07:10.479 --> 03:07:24.200
of relaxation. And there's that calmness that comes from relative quietness.

746
03:07:25.799 --> 03:07:30.680
You know, even even if this background sounds either your

747
03:07:30.879 --> 03:07:39.239
side online, it's still going to be quite calm. You know,

748
03:07:39.319 --> 03:07:43.920
you haven't got the television on, there's no music in

749
03:07:44.040 --> 03:07:46.840
the background, unless you're listening to the recorded with music.

750
03:07:47.000 --> 03:07:54.200
Of course, you're very likely not going to be sitting

751
03:07:54.239 --> 03:07:57.399
in a room with other people. Of Course, you might be,

752
03:07:57.600 --> 03:08:01.959
but generally it's more ideal if you can do this

753
03:08:02.159 --> 03:08:13.200
on your own, so no distractions, and when you stop

754
03:08:13.319 --> 03:08:28.760
thinking about stuff, relaxation automatically rises, a sense of comfort

755
03:08:30.520 --> 03:08:39.360
starts to grow, and without trying to build it up

756
03:08:39.440 --> 03:08:50.520
into something fantastical or something magical, this is just a

757
03:08:50.760 --> 03:09:03.280
natural process, something that's easy to accomplish. In fact, it's

758
03:09:03.399 --> 03:09:10.280
almost you know, the sense of relaxing completely happens really

759
03:09:10.399 --> 03:09:15.360
when you put no effort into it. It's not something

760
03:09:15.479 --> 03:09:23.479
that you can really force. It's something that happens naturally.

761
03:09:26.440 --> 03:09:33.719
And part of the process of this recording and others

762
03:09:35.319 --> 03:09:47.319
is simply two allow you to take advantage of this space.

763
03:09:49.559 --> 03:09:53.799
This time, just.

764
03:09:57.959 --> 03:10:05.520
Let go, to just be here, to be in tune

765
03:10:09.200 --> 03:10:21.280
with how you feel, yet with the intention of wanting

766
03:10:21.600 --> 03:10:33.680
to relax deeply and maybe even to fall asleep, depending

767
03:10:33.920 --> 03:10:40.120
on what it is that you wish for yourself in

768
03:10:40.280 --> 03:10:56.399
this moment. As we know, relaxing is the majority of

769
03:10:56.559 --> 03:11:00.440
the process of falling asleep, the actual fall and the

770
03:11:00.520 --> 03:11:07.159
sleep part is the tiny bit at the end. The

771
03:11:07.319 --> 03:11:21.799
deeper relaxed you become, the easier you find yourself drifting.

772
03:11:31.280 --> 03:11:37.760
But you can also if you choose stay focused on

773
03:11:37.959 --> 03:12:06.200
my voice and really enjoy the process, gradually relaxing each

774
03:12:06.719 --> 03:12:33.280
muscle in your body effortlessly and just observing the sensation

775
03:12:38.559 --> 03:12:54.239
of letting go completely. This time, I'm going to count

776
03:12:54.319 --> 03:13:04.920
from six down to one. You can notice your mind

777
03:13:07.520 --> 03:13:20.959
calming down more with each number that you hear me say, naturally,

778
03:13:22.000 --> 03:16:03.559
feeling calm and slow, peaceful sex five, four, three, one,

779
03:16:24.680 --> 03:16:34.280
being aware of how your mind to slowed, rite down,

780
03:16:37.520 --> 03:17:00.600
sinking deeply into relaxation. And as your focus on your.

781
03:17:00.559 --> 03:17:01.280
Mind, you.

782
03:17:04.760 --> 03:17:14.040
May notice that there are some thoughts still there, maybe

783
03:17:14.200 --> 03:17:23.959
some stubborn thoughts that for some reason perhaps need your attention.

784
03:17:30.879 --> 03:17:32.200
That's what you can do is.

785
03:17:37.799 --> 03:17:45.639
Send love to those thoughts. Sprinkle those thoughts.

786
03:17:49.760 --> 03:17:50.479
With love.

787
03:17:52.040 --> 03:17:58.200
Like litle petals from a flower. Just sprinkle it over them, petals,

788
03:17:58.280 --> 03:18:05.479
feel good love towards those thoughts, to let those thoughts

789
03:18:05.680 --> 03:18:12.520
know that you're not abandon the number. You just need them.

790
03:18:13.760 --> 03:18:24.799
You require them to just calm down, slow down, quiet

791
03:18:25.200 --> 03:18:40.559
down for now. So as you focus on those remaining

792
03:18:40.760 --> 03:18:46.000
thoughts as we count down this time from seven down

793
03:18:46.079 --> 03:18:55.159
to one. With each number, just imagine sprinkling those flower

794
03:18:55.319 --> 03:19:14.360
petals love, love, kindness, gratitude over those thoughts which will

795
03:19:14.399 --> 03:19:24.399
allow them to just melt away and relax deeply. With

796
03:19:24.559 --> 03:19:38.760
every number, those thoughts will become more and more relaxed.

797
03:19:44.360 --> 03:22:15.840
Starting with number seven, six, five, four, three, four, Let

798
03:22:15.959 --> 03:22:33.159
you now notice how relaxed you're feeling in your body.

799
03:22:41.559 --> 03:22:54.760
We're going to focus on your hands, because the more

800
03:22:54.840 --> 03:23:01.920
relaxed your hands are, the more relaxed your body and

801
03:23:02.200 --> 03:23:23.760
mind are. There's you focus on your hands and your fingers.

802
03:23:29.319 --> 03:23:34.040
There's nothing needed to be done. There's no clenching of

803
03:23:34.360 --> 03:23:38.680
fists or dents in the fingers or anything like that.

804
03:23:46.120 --> 03:24:00.360
It's just noticing and focusing on your hands, noticing now

805
03:24:00.479 --> 03:24:25.159
they feel. Because the more relaxed your hands feel, the

806
03:24:25.440 --> 03:24:34.840
calmer your mind feels, and the more comforts you feel

807
03:24:36.920 --> 03:25:07.079
throughout your body. JE may have already noticed you mind

808
03:25:10.319 --> 03:25:38.079
is starting to drift. Fix him just on your hands

809
03:25:39.280 --> 03:25:56.000
and fingers, allowing them to cheat experience a real deepening

810
03:25:57.200 --> 03:26:12.079
of that relaxation in your hands and fingers, more and

811
03:26:12.319 --> 03:26:31.479
more relaxed. With each number from eight down to one,

812
03:26:36.559 --> 03:26:47.879
you can almost feel that healing, relaxing energy spreading into

813
03:26:48.000 --> 03:27:08.479
your hands and fingers, becoming more relaxing with each number.

814
03:27:10.520 --> 03:27:11.200
You hear.

815
03:27:15.079 --> 03:27:35.879
Going down eight down to one, drifting, drifting again starting

816
03:27:36.159 --> 03:29:30.920
with number eight seven F.

817
03:30:15.799 --> 03:30:16.079
Three.

818
03:31:17.559 --> 03:31:44.840
Wow, just being here now, nothing to think about, nothing

819
03:31:44.920 --> 03:31:55.719
to do, nothing to say, and everything just feels calm.

820
03:32:00.520 --> 03:32:08.000
And this is your natural state of being. This is

821
03:32:08.239 --> 03:32:14.920
how you just normally feel. When you take away all

822
03:32:14.959 --> 03:32:21.879
of that other stuff that we add, you know, thinks

823
03:32:22.000 --> 03:32:37.319
like stress and worry in and overthinking, anxiety, tension, just

824
03:32:37.680 --> 03:32:44.319
generally thinking about stuff. We take that away, which is

825
03:32:44.440 --> 03:32:44.879
what we do.

826
03:32:45.639 --> 03:32:46.719
What we do it Now.

827
03:32:52.959 --> 03:33:04.200
You're left with a real sense of peacefulness which comes

828
03:33:04.360 --> 03:33:13.680
to you very quickly, because ultimately it's just a feeling,

829
03:33:18.079 --> 03:33:26.440
a feeling of comfort, almost as if you've gone inside

830
03:33:26.479 --> 03:33:38.680
yourself and you've found a special place where everything is peaceful,

831
03:33:41.639 --> 03:33:46.959
a place where you can film relaxed and your natural

832
03:33:49.159 --> 03:33:55.600
sense of comfort, a place where you could be. Here,

833
03:34:00.239 --> 03:34:07.200
we can accept yourself and who you are, in the

834
03:34:07.319 --> 03:34:13.680
place where you're not trying to please anybody else, in

835
03:34:17.840 --> 03:34:26.399
the place where you can actually not just love yourself,

836
03:34:26.520 --> 03:34:31.959
but in some ways more importantly, you can like yourself,

837
03:34:34.479 --> 03:34:51.760
appreciate who you are, a sense of gratitude. He's in

838
03:34:51.879 --> 03:35:02.840
the air way around you. That's also a place where

839
03:35:03.040 --> 03:35:13.399
you can actually feel the healing energy soaking into your body.

840
03:35:20.079 --> 03:35:32.399
Healing energy soaking into your body, that healing energy spreads

841
03:35:33.399 --> 03:35:44.559
through your veins, traveling to each every single part of

842
03:35:44.680 --> 03:35:54.520
your body, and you start to realize that actually that

843
03:35:54.799 --> 03:36:03.559
healing energy, it's not just entered into your brain, it's

844
03:36:03.639 --> 03:36:15.600
become part of your brain, and the spinal fluid is

845
03:36:15.719 --> 03:36:26.600
now mixed with healing energy, not just allowing you to

846
03:36:27.000 --> 03:36:34.600
feel so much more relaxed and healthy in this moment,

847
03:36:39.079 --> 03:36:48.520
but also you start to realize that actually, what's happening

848
03:36:48.760 --> 03:36:59.360
now without healing relaxing energy spreading through your body, is

849
03:36:59.559 --> 03:37:10.319
actually changing your life. It's actually changing the way you're

850
03:37:10.399 --> 03:37:16.879
going to feel not just now, but tomorrow and the

851
03:37:17.000 --> 03:37:26.719
next day. As your health improves, not just your physical health,

852
03:37:26.879 --> 03:37:34.239
but your mental health. Things that used to bother you

853
03:37:34.440 --> 03:37:41.559
in the past, for some reason, no longer have the

854
03:37:41.719 --> 03:37:50.600
effect that they used to because something has changed deep

855
03:37:51.079 --> 03:38:01.719
within you. Maybe things that used to cause you to

856
03:38:01.879 --> 03:38:14.200
feel anger no longer have that power to control you

857
03:38:16.719 --> 03:38:23.000
the way they seem to be able to before. As

858
03:38:23.120 --> 03:38:34.639
you realize that you're the one who decides what affects you,

859
03:38:38.319 --> 03:38:47.079
You're the one who decides to feel relaxed, and calm

860
03:38:48.719 --> 03:39:04.760
when you choose to enjoy noticing these natural developments of healing,

861
03:39:07.360 --> 03:39:15.959
continue it to grow and improve your life day by day,

862
03:39:21.840 --> 03:39:30.079
including of course, your ability to relax so much easier

863
03:39:35.040 --> 03:39:44.600
than sleeping. It's the most natural thing in the world

864
03:39:46.079 --> 03:39:54.399
to you because falling asleep is something that you've done

865
03:39:57.440 --> 03:40:05.079
so many times in your life, and you know that

866
03:40:05.319 --> 03:40:10.559
you were born, as we all were, with the ability

867
03:40:12.159 --> 03:40:22.479
to fall asleep naturally. We were born with that ability

868
03:40:25.440 --> 03:40:39.680
to just drift off into a deep, healing sleep. Even

869
03:40:39.760 --> 03:40:44.520
when we're kids, sometimes will fall asleep and we don't

870
03:40:44.520 --> 03:40:50.760
even want to try to us stay awake. Maybe it's

871
03:40:50.920 --> 03:40:55.319
a birthday in the morning, or it's Christmas or holiday

872
03:40:55.520 --> 03:40:57.920
or something we look forward to. We don't want to

873
03:40:57.959 --> 03:41:03.079
go to sleep. But the more we want to stay awake,

874
03:41:05.280 --> 03:41:12.319
the more we just start to drift. And the more

875
03:41:13.040 --> 03:41:17.879
you fights drifting, we try to stop yourself and drifting asleep,

876
03:41:20.000 --> 03:41:31.079
the deeper and stronger that drifting becomes. Because we're born

877
03:41:32.079 --> 03:41:37.879
not just with the need to relax deeply and to

878
03:41:38.079 --> 03:41:47.920
naturally fall asleep, but it's our birthright, it's part of

879
03:41:48.040 --> 03:41:58.680
our DNA, and sometimes as we get older in life,

880
03:42:00.040 --> 03:42:13.760
perhaps at times we have forgotten relaxing completely. It's not

881
03:42:13.959 --> 03:42:38.319
only a wonderfully pleasant experience, it's also really easy. It's

882
03:42:38.760 --> 03:42:46.000
very very easy to let go, because that's all it is.

883
03:42:46.159 --> 03:42:46.639
It's just.

884
03:42:50.200 --> 03:43:02.120
Deciding to let go. And you press the play button

885
03:43:04.399 --> 03:43:12.559
on my recordings, you have given permission for my voice

886
03:43:14.159 --> 03:43:21.520
to relaction. When you press that play button, you have

887
03:43:21.680 --> 03:43:33.000
given me permission for my words to effect you in

888
03:43:33.120 --> 03:43:49.879
a positive, only a positive way. Opening up your mind

889
03:43:51.719 --> 03:44:12.479
too useful and healing suggestions that can have such an

890
03:44:12.559 --> 03:44:24.840
amazing effect on how you feel right now, as well

891
03:44:27.600 --> 03:44:35.479
as those changes that continue long after the recording ends,

892
03:44:37.200 --> 03:44:46.319
those changes within you that continue to flourish and grow,

893
03:44:50.879 --> 03:45:04.559
transforming your life in a positive, beautiful way, allowing you

894
03:45:05.159 --> 03:45:11.399
to move forward in your life in the direction that

895
03:45:11.760 --> 03:45:28.920
you choose for yourself. And this feeling, this feeling that

896
03:45:29.120 --> 03:45:45.239
you can experience a safety, comfort, calmness, just feels so nice.

897
03:45:54.559 --> 03:46:07.280
It's such a healthy place to be, and that positivity

898
03:46:08.639 --> 03:46:10.920
grows within you.

899
03:46:16.719 --> 03:46:19.319
Each and every day.

900
03:46:22.399 --> 03:46:32.159
Moving forward, you're going to find that you're more relaxed

901
03:46:34.520 --> 03:46:46.840
physically and in your mind is more relaxed. And it's

902
03:46:46.920 --> 03:46:52.479
not that you're thinking slower. It's just that your mind

903
03:46:52.559 --> 03:47:04.440
will be less clogged up with unnecessary negativity because from

904
03:47:04.559 --> 03:47:14.840
now on, your mind rejects negativity. From now on, you're

905
03:47:14.879 --> 03:47:25.719
going to start noticing when negativity arises, and you can

906
03:47:25.879 --> 03:47:39.799
just say stop, stop, and that negativity will turn around

907
03:47:40.440 --> 03:47:56.520
and leave you alone. Stop and that negativity.

908
03:47:58.920 --> 03:47:59.799
Would disappear.

909
03:48:07.959 --> 03:48:14.440
And as you notice that you feel way more relaxed

910
03:48:15.879 --> 03:48:31.239
than you probably expected, you can now congratulate yourself because

911
03:48:31.399 --> 03:48:37.799
you're the person that has done this. You are the

912
03:48:37.959 --> 03:48:43.040
one that has opened your mind up to the simple

913
03:48:43.239 --> 03:48:51.120
facts that you can feel more relaxed in your body

914
03:48:51.840 --> 03:49:01.120
and in your mind. You've opened your mind up to

915
03:49:03.479 --> 03:49:10.040
the birthright of being able to just fall asleep easily

916
03:49:11.079 --> 03:49:25.079
when you choose. And that's a nice feeling. Don't you

917
03:49:25.200 --> 03:49:36.760
think it feels nice? Doesn't it? To feel calm? Call

918
03:49:36.840 --> 03:49:41.440
that healing energy is spreading through your body in your

919
03:49:41.559 --> 03:49:58.959
mind to spend time a special place where negativity can

920
03:49:59.120 --> 03:50:11.840
no longer enter. Negativity is banned, it's barred, it's not

921
03:50:11.920 --> 03:50:18.920
allowed entry. Doesn't it doesn't. This doesn't deserve to be here,

922
03:50:19.399 --> 03:50:28.440
doesn't belong here. Negativity has no place in your life,

923
03:50:38.440 --> 03:50:47.920
which makes room for more comfort, more healing, more relaxation,

924
03:50:52.760 --> 03:51:11.920
more peace. It feels nice, doesn't it.

925
03:51:13.799 --> 03:51:17.920
Just let go.

926
03:51:19.920 --> 03:51:39.799
With everything. I'm gonna count down now from twenty down

927
03:51:39.879 --> 03:51:49.760
to one. You can continue to relax. If futures you

928
03:51:50.040 --> 03:52:03.879
can drift to sleep with every number you hear me say,

929
03:52:08.239 --> 03:52:15.559
you can fill twice as relaxed, or if you choose,

930
03:52:15.719 --> 03:53:33.799
you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

931
03:53:40.440 --> 03:54:31.520
two eleven, ten, nine, eight, seven, six.

932
03:54:39.559 --> 03:55:08.239
Five, Or.

933
03:55:20.440 --> 03:55:30.239
This is your time to just take a break, your

934
03:55:30.440 --> 03:55:41.120
time to relax, to allow your mind to slow down,

935
03:55:49.799 --> 03:56:03.879
to give yourself a permission to take a break from everything.

936
03:56:08.719 --> 03:56:16.120
Endure the only person that can make that decision. You're

937
03:56:16.159 --> 03:56:24.719
the only person that can actually tell your mind just relax,

938
03:56:32.840 --> 03:56:48.440
to just take some time off so that you can

939
03:56:49.239 --> 03:56:54.639
focus on your body, getting in touch with how you

940
03:56:54.840 --> 03:57:11.840
feel physically, and in the process of this body scanned

941
03:57:12.120 --> 03:57:22.559
where you focus on different parts of your body, those

942
03:57:22.879 --> 03:57:30.040
parts that you focus on and observe. Even though you're

943
03:57:30.120 --> 03:57:38.959
not purposely requesting for those parts of your body to relax,

944
03:57:41.200 --> 03:57:47.520
it's kind of expected. You expect when you listen to

945
03:57:47.719 --> 03:58:00.399
my noose to feel more relaxed. Naturally, because when you're

946
03:58:00.440 --> 03:58:10.639
listening to me, your attention is focused on my words,

947
03:58:15.600 --> 03:58:26.520
and as my words guide you to focus on those

948
03:58:26.719 --> 03:58:44.879
parts of your body, your focus increases, which actually calms

949
03:58:45.040 --> 03:59:05.159
your mind. And when your mind calms down, your body relaxes.

950
03:59:12.639 --> 03:59:34.559
And when your body calms down, your mind relaxes. And

951
03:59:35.280 --> 03:59:42.760
even though we've not really started to focus on your body,

952
03:59:45.719 --> 03:59:56.799
you can already feel that healing energy spreading through your body,

953
04:00:01.680 --> 04:00:16.000
pushing out stress and tension, healing all the parts of

954
04:00:16.079 --> 04:00:25.840
your body, including your skin, your bones, your blood, all

955
04:00:25.920 --> 04:00:30.479
of your organs inside your body, all of the muscles,

956
04:00:31.639 --> 04:00:38.959
all of the fat, all of everything, every hair on

957
04:00:39.120 --> 04:00:52.520
your body is filled with that healing energy. And when

958
04:00:52.600 --> 04:01:08.879
your brain fills with that healing energy, the feeding of

959
04:01:09.079 --> 04:01:36.639
comfort relaxation increases, deeply increases in a way that in

960
04:01:36.719 --> 04:01:53.440
your mind starts to fill perhaps bit drowsing because it's

961
04:01:53.559 --> 04:02:12.760
not needed, and it may start to drift if that's

962
04:02:12.959 --> 04:02:21.159
what's needed. So if you're listening to this and what

963
04:02:21.360 --> 04:02:25.159
you need is deep relaxation, that's what you get.

964
04:02:27.360 --> 04:02:32.159
If what you need is to fall asleep.

965
04:02:33.440 --> 04:02:41.200
Naturally and easily that your mind drifts, that's also.

966
04:02:42.360 --> 04:02:43.120
What will happened.

967
04:02:48.760 --> 04:02:56.479
Because by pressing that play button on the podcast and

968
04:02:56.760 --> 04:03:03.760
listening to me, give permission your body and your wind.

969
04:03:06.840 --> 04:03:15.879
In fact, you give the command to your body and

970
04:03:16.000 --> 04:03:27.719
your wind to relax deeply and to drift off to sleep,

971
04:03:29.040 --> 04:03:32.040
if that's what you want.

972
04:03:35.239 --> 04:03:35.840
Or need.

973
04:03:43.239 --> 04:03:49.000
Them. As I focus on the different parts of your body,

974
04:03:53.959 --> 04:04:02.760
you may start to just drift, and then you come

975
04:04:02.879 --> 04:04:08.319
back again and you hear me talking. I'm focusing on

976
04:04:08.479 --> 04:04:20.000
a different part of your body. You may find yourself

977
04:04:20.360 --> 04:04:31.239
drifting being realize you're drifting until you stop drifting, d

978
04:04:31.479 --> 04:04:38.760
alert again to my voice. Focusing on a different part

979
04:04:38.920 --> 04:04:48.399
of your body starts to relaxe a deeper because I'm

980
04:04:48.520 --> 04:05:02.760
drifting basically here already in the sleep side. And the

981
04:05:03.079 --> 04:05:09.120
more you drift, the longer you drift, the longer you drift.

982
04:05:12.200 --> 04:05:24.319
Eventually that drifting continues into sleep, and that's the last

983
04:05:24.479 --> 04:05:33.680
you remember until you wake up in your own time,

984
04:05:35.040 --> 04:05:43.879
when you experienced the right amount of sleep. Fear, because

985
04:05:43.920 --> 04:05:48.799
when you do and if you do fall asleep, it's

986
04:05:51.399 --> 04:06:16.639
extremely pleasant, so relaxing, so deep he sleep, I feel

987
04:06:16.879 --> 04:06:24.600
so nice to relax scenes your own body in mind,

988
04:06:28.760 --> 04:06:37.280
you feel that he energy is spreading through it, relaxing

989
04:06:37.559 --> 04:07:00.399
use so deeply, relaxes so deeply, start to fight. Gus

990
04:07:02.239 --> 04:07:25.159
on your eyes, making down to Joe, down till back

991
04:07:25.399 --> 04:08:06.280
you shoulders, a facus chest.

992
04:08:12.399 --> 04:08:20.760
Stun you and.

993
04:08:27.920 --> 04:09:29.600
Spine, your fads, your legs, faint, your jose, spreading grime

994
04:09:31.440 --> 04:09:43.680
inside your body, feeling you up. Now let's focus again

995
04:09:46.000 --> 04:09:54.040
on parts of your body, focusing this time on your forehead.

996
04:10:00.520 --> 04:10:09.799
Now on your mouth, your lips, your tongue, the whole

997
04:10:09.879 --> 04:10:32.000
of your mouth. Focusing on your fingers. Maybe you could

998
04:10:33.600 --> 04:10:37.479
move your fingers a little bits. You can focus on

999
04:10:37.719 --> 04:10:52.200
each one individually, both hands and even though it should

1000
04:10:52.200 --> 04:10:57.639
focus on both of your hands, now they almost seem

1001
04:10:57.719 --> 04:11:06.000
to just melt into one. Where did your right hands?

1002
04:11:06.120 --> 04:11:17.239
Starting left hand? And no words, as if just mixed together.

1003
04:11:22.760 --> 04:11:34.040
Now focusing on your knees, just noticing how your knees hell.

1004
04:11:50.799 --> 04:11:58.360
Now focusing on your elbows, focusing on both your elbows.

1005
04:12:04.680 --> 04:12:42.959
Just obsid the faith of fees. You said absordy aca

1006
04:12:54.360 --> 04:13:52.479
energy acack obside eCos. It's a coud of sensation of acus.

1007
04:15:02.959 --> 04:15:20.200
But for your faith being aware hell, your toes feel

1008
04:15:23.479 --> 04:16:21.879
right now, ninety cent how you insire body feels, noticing

1009
04:16:29.120 --> 04:17:15.399
your mind feels now lett him go, letting go, letting

1010
04:17:16.440 --> 04:17:55.680
go everything, letting go, letting go, leting go of everything.

1011
04:18:04.360 --> 04:18:04.840
You see.

1012
04:18:11.079 --> 04:18:14.760
I'm going to start now, and i'd like you just,

1013
04:18:14.920 --> 04:18:20.559
first of all, just to see yourself lying down on

1014
04:18:20.680 --> 04:18:26.840
the message table, lying on your front. Your head is supported,

1015
04:18:27.239 --> 04:18:36.000
your arms are supported, and you feel comfortable, and breathing

1016
04:18:36.200 --> 04:18:45.559
is really easy, and you feel you feel confident in

1017
04:18:45.719 --> 04:18:47.879
how you look as well. So there's none of that

1018
04:18:48.079 --> 04:18:54.799
issue of body problems or shyness, because I'm a professional

1019
04:18:56.000 --> 04:19:02.360
and this is a therapy session, so none of that

1020
04:19:02.520 --> 04:19:12.360
stuff matters on whatsoever. This is about you. This is

1021
04:19:12.440 --> 04:19:20.719
about how you feel and how you can enjoy that

1022
04:19:20.959 --> 04:19:26.840
sense of comfort and relaxation that comes from letting go

1023
04:19:27.360 --> 04:19:32.680
and allowing my hands and my fingers to relax you

1024
04:19:35.559 --> 04:19:44.239
by messaging your body. So I want to start off

1025
04:19:44.479 --> 04:19:49.360
just by placing my hands on the back of your head,

1026
04:19:50.840 --> 04:19:56.159
just gently, just you can feel what my hands feel

1027
04:19:56.280 --> 04:20:03.000
like really on you. So you can maybe feel the

1028
04:20:03.079 --> 04:20:05.280
warmth of my hands on the back of your head.

1029
04:20:08.959 --> 04:20:12.479
With my hands to the side of your head, not pressing,

1030
04:20:12.639 --> 04:20:18.959
but just holding there very gently, maybe over your ears,

1031
04:20:19.520 --> 04:20:22.760
and a little bit on your face, so you can

1032
04:20:22.959 --> 04:20:30.479
feel my hands so you can become accustomed to them.

1033
04:20:39.120 --> 04:20:41.280
And now put my hands on the back of your

1034
04:20:41.360 --> 04:20:48.760
head again and gently let them slide down onto the

1035
04:20:48.840 --> 04:21:05.840
back of your neck. You can feel my hands gently

1036
04:21:06.079 --> 04:21:13.000
stroking the back of your neck to start with, just

1037
04:21:13.079 --> 04:21:17.120
so you can get used to the feeling of my

1038
04:21:17.319 --> 04:21:25.319
hands on your skin, get accustomed to realize that you're

1039
04:21:25.440 --> 04:21:35.399
safe and it's all good, it's all fine, And I'm

1040
04:21:35.440 --> 04:21:39.639
want to start gently messaging the muscles in the back

1041
04:21:39.719 --> 04:21:55.399
of your neck with both hands. And this is a

1042
04:21:55.559 --> 04:22:02.520
very trusting situation really, because our necks is so fragile

1043
04:22:03.879 --> 04:22:07.280
and to have someone have their hands around your neck

1044
04:22:08.079 --> 04:22:13.440
in that way can sometimes be problematic for people, which

1045
04:22:13.479 --> 04:22:17.799
is why massages are quite good, because it allows you

1046
04:22:17.959 --> 04:22:32.040
to relax and to get in touch with trust, to

1047
04:22:32.159 --> 04:22:44.719
feel peaceful and calm. There's a massage the sides of

1048
04:22:44.799 --> 04:22:52.680
your neck, gently moving from the bottom of your neck.

1049
04:22:54.399 --> 04:22:56.920
It would be sort of near where your shoulders start,

1050
04:22:57.000 --> 04:23:03.520
I guess, all the way up to your jaw. It

1051
04:23:03.920 --> 04:23:07.040
is kind of area on the side of your neck.

1052
04:23:09.799 --> 04:23:12.360
Of course, it's a lot longer than the front of

1053
04:23:12.440 --> 04:23:28.520
your neck and message in the back of your neck,

1054
04:23:32.360 --> 04:23:41.159
especially that area where perhaps we hold tension, and there's

1055
04:23:41.239 --> 04:23:45.879
that area's message. You can actually feel a sense of

1056
04:23:46.040 --> 04:23:54.079
release in the back of your neck and maybe you

1057
04:23:54.239 --> 04:23:59.520
can breathe it out as well. Notice how it feels

1058
04:24:00.120 --> 04:24:12.440
is how you feel. And they're moving down to that

1059
04:24:12.680 --> 04:24:17.959
area between your neck and your shoulders, that musty area,

1060
04:24:20.680 --> 04:24:28.120
starting to message that area on both sides. I mean,

1061
04:24:28.159 --> 04:24:30.479
this would be the area that a lot of people

1062
04:24:30.520 --> 04:24:33.399
would message if they were going to give you, like

1063
04:24:33.520 --> 04:24:39.399
a shoulder message. Even that's not technically the shoulders, but

1064
04:24:39.559 --> 04:24:43.840
it's all the muscles that lead to the shoulders from

1065
04:24:43.879 --> 04:24:50.239
the neck and the game that can hold tension and stress.

1066
04:24:51.479 --> 04:24:56.479
And when massaged, sometimes a nice deep message is useful,

1067
04:24:59.559 --> 04:25:15.520
and you decide how deep that message is. Just allow

1068
04:25:17.399 --> 04:25:22.479
my knuckles just to dig in to get to those

1069
04:25:22.639 --> 04:25:31.840
muscles and to really relaxed and all the time and

1070
04:25:32.040 --> 04:25:49.879
being firm yet gentle with you and just stroking down

1071
04:25:50.000 --> 04:25:58.680
the area to your actual shoulders, moving to the muscles

1072
04:25:58.719 --> 04:26:09.360
of your shoulders and maybe initially just pulling up the

1073
04:26:09.479 --> 04:26:13.239
shoulders a little bit off the table, just to give

1074
04:26:13.280 --> 04:26:23.840
you a little bit of a stretch, very gently, and

1075
04:26:23.920 --> 04:26:26.479
you've got the muscles at the front of your shoulders

1076
04:26:27.239 --> 04:26:38.159
the sides of the back. Again, this is a part

1077
04:26:38.360 --> 04:26:43.719
that can really take quite a bit of pressure, quite

1078
04:26:43.760 --> 04:26:51.799
a bit of needing if if you wish to really

1079
04:26:53.680 --> 04:26:59.120
release the tension to really get into those muscles, and

1080
04:27:02.559 --> 04:27:05.920
you can let your fingers in there. Make you feel

1081
04:27:06.120 --> 04:27:12.840
really nice. Sometimes it's just being stroked gently or being

1082
04:27:13.479 --> 04:27:24.280
messaged quite strongly, can all be beneficial to the reorversation

1083
04:27:29.440 --> 04:27:42.479
with the muscles in your shoulders. Now you move down

1084
04:27:42.559 --> 04:27:53.000
your arms. Were doing one arm at a time, Starting

1085
04:27:53.120 --> 04:28:01.920
with your right arm. What I'll do is I'll just

1086
04:28:03.280 --> 04:28:06.440
lift your arm up, just hold it to the side

1087
04:28:06.479 --> 04:28:13.559
of you, not where it still be attached, and I

1088
04:28:13.760 --> 04:28:28.319
just message the tops of your arms all the way

1089
04:28:28.440 --> 04:28:53.280
down to your forearms into your wrists, gently messaging that part,

1090
04:28:55.920 --> 04:28:59.559
the softer part, which is the under part of the arm,

1091
04:29:02.680 --> 04:29:06.399
which leads to the crease in your elbow. The inside.

1092
04:29:07.840 --> 04:29:22.159
It's much more sensitive skin. Sometimes just having that stroked

1093
04:29:25.559 --> 04:29:42.399
feel really nice, pleasurable and relaxing. Now moving down to

1094
04:29:42.479 --> 04:29:54.799
your right hand, just holding your hand in both of

1095
04:29:54.920 --> 04:30:05.040
my hands, just pressing gently on the back of your hand,

1096
04:30:07.360 --> 04:30:18.799
stretching your fingers ever slightly at the same time pressing

1097
04:30:18.959 --> 04:30:32.280
down and massaging each finger and then starting to massage

1098
04:30:32.399 --> 04:30:45.280
the palms of their hand. Just turning the hand, stretching

1099
04:30:45.399 --> 04:30:54.959
it gently, and actually having your hand held can really

1100
04:30:55.079 --> 04:31:02.559
be an emotional experience sometimes even if it is a stranger.

1101
04:31:04.559 --> 04:31:08.200
So when you don't know very well, like a massage

1102
04:31:08.520 --> 04:31:22.200
person or a therapist, maybe because it's intimate, you can

1103
04:31:22.280 --> 04:31:35.200
feel nice, you can feel safe. And as I put

1104
04:31:35.319 --> 04:31:44.120
that right arm back down where it was, did the

1105
04:31:44.239 --> 04:31:55.920
same with your left arm, exactly the same. Massage in

1106
04:31:56.200 --> 04:32:00.239
the muscles in your arm all the way down out

1107
04:32:01.319 --> 04:32:13.959
dear rest stroking the inside of your arm, just being

1108
04:32:14.159 --> 04:32:28.120
gentle or as firm as you require, and then messaging

1109
04:32:28.920 --> 04:32:44.479
your left hand, stretching the fingers gently, massaging the palm

1110
04:32:45.360 --> 04:33:03.559
of your left hand. I feel so m so relaxing,

1111
04:33:11.240 --> 04:33:29.000
so comforting, and I just rest your left arm back down.

1112
04:33:36.560 --> 04:33:43.200
Start to message your back, the biggest part of your body,

1113
04:33:48.279 --> 04:33:55.200
starting at the top, starting again where you already have been,

1114
04:33:55.959 --> 04:34:00.639
the area at the top in between your shoulders, near

1115
04:34:00.720 --> 04:34:07.080
your neck. Going back, massage in the area again, but

1116
04:34:07.279 --> 04:34:20.880
this time moving downwards, making it downward. Stroke to the

1117
04:34:20.959 --> 04:34:28.720
middle of your back, working from the outside inwards, a

1118
04:34:28.919 --> 04:34:36.880
massage in that your back, but the outsides of your back,

1119
04:34:41.040 --> 04:34:54.599
the parts where your arms would maybe rest against, almost

1120
04:34:56.759 --> 04:35:08.959
the path that connects your front to your back, and

1121
04:35:09.200 --> 04:35:17.959
just messaging down firmly but gently, as firm as you want,

1122
04:35:21.400 --> 04:35:26.000
moving down and moving across a little bed, moving all

1123
04:35:26.040 --> 04:35:31.880
the way down again, be very gentle, you have firm

1124
04:35:32.119 --> 04:35:43.759
as you choose. Eventually you get to the spine. We

1125
04:35:43.880 --> 04:35:47.919
can massage the muscles on either side of your spine,

1126
04:35:48.799 --> 04:35:51.799
from the top of your neck all the way down

1127
04:35:54.599 --> 04:36:03.560
to your lower back. We can do that a few times.

1128
04:36:06.599 --> 04:36:13.360
Sometimes people would use the knuckle or the you know,

1129
04:36:13.520 --> 04:36:17.720
the two fingers and just go your side of the

1130
04:36:17.840 --> 04:36:23.159
spine almost just push down, go all the way down

1131
04:36:23.240 --> 04:36:30.599
to the bottom of the spine, each time releasing tension

1132
04:36:31.319 --> 04:36:40.479
and opening up the body, stretching your body so that

1133
04:36:40.599 --> 04:36:47.759
you feel more relaxed but at the same time rejuvenated.

1134
04:36:59.119 --> 04:37:02.639
And now I'm gonna move to one side, to your

1135
04:37:02.759 --> 04:37:11.799
right side, and from the bottom of your ribs to

1136
04:37:12.000 --> 04:37:17.880
your pelvis, I'm gonna message that area of your back.

1137
04:37:19.840 --> 04:37:23.000
I'll stretch over the other side and i will pull

1138
04:37:23.119 --> 04:37:29.560
the muscles gently and massage and push from one end

1139
04:37:30.080 --> 04:37:34.200
that side or the way to my side to the

1140
04:37:34.319 --> 04:37:39.840
middle of fact to where your spine is massaging that

1141
04:37:40.159 --> 04:37:44.840
side of your spine the opposite side to where I'm standing.

1142
04:37:47.200 --> 04:37:53.200
It's almost like kneading bread. There's that big area which

1143
04:37:53.319 --> 04:38:05.080
is firm yet lots there to massage. Potentially one of

1144
04:38:05.119 --> 04:38:11.759
the most important places to actually have a message because

1145
04:38:11.840 --> 04:38:17.680
you really feel it. You really feel the release and

1146
04:38:17.799 --> 04:38:26.000
the pleasure of having your lower back massaged. It releases

1147
04:38:26.360 --> 04:38:34.639
so much from your body that's not useful, starting a

1148
04:38:34.799 --> 04:38:40.880
healing process which will continue long after this recording is over.

1149
04:38:50.200 --> 04:38:53.080
The message in this part of your body not only

1150
04:38:53.200 --> 04:38:57.959
feels really good for you, it's actually fun to do.

1151
04:39:00.159 --> 04:39:05.520
Is as I said, like kneading bread. It's a part

1152
04:39:05.599 --> 04:39:10.279
that you can really get hold of and really massage

1153
04:39:10.560 --> 04:39:23.200
deeply if that's your choice. They're not going to move

1154
04:39:23.279 --> 04:39:25.599
over to the other side of your body and do

1155
04:39:25.759 --> 04:39:31.439
the same with the opposite part.

1156
04:39:33.799 --> 04:39:34.680
Of your law back.

1157
04:39:37.240 --> 04:39:45.919
Kneading and messaging from your sides all the way to

1158
04:39:46.040 --> 04:39:53.520
the middle of your back where your spine is pressing

1159
04:39:53.880 --> 04:40:04.319
and kneading firm and gentle at the same time. It

1160
04:40:04.599 --> 04:40:17.959
feels so releasing this mixture of pleasure, comfort, release, calmness, relaxation,

1161
04:40:19.400 --> 04:40:29.319
or mixed together. Plus there's that feeling from your stomach

1162
04:40:29.799 --> 04:40:34.759
as it's being stretched. Even though you're in your stomach now,

1163
04:40:35.400 --> 04:40:39.159
you can feel it being stretched because that whole area

1164
04:40:39.360 --> 04:40:50.400
is connected to your stomach. Now we're going to move

1165
04:40:50.720 --> 04:40:55.479
or move further up to your top of your body,

1166
04:40:56.119 --> 04:41:02.680
and I'm gonna do the same this time, starting with

1167
04:41:03.840 --> 04:41:09.400
your upper back. Put my hands forward over and massive

1168
04:41:09.520 --> 04:41:16.520
massage in that area up to your spine, from the

1169
04:41:16.720 --> 04:41:20.840
side of your body up to your spine. So some

1170
04:41:21.040 --> 04:41:27.720
of that message area, that muscle tissue or whatever fatty

1171
04:41:27.799 --> 04:41:33.080
tissue even will be possibly from your chest because it's

1172
04:41:33.080 --> 04:41:40.119
all connected. The chest and the back connect together. I'm

1173
04:41:40.159 --> 04:41:43.360
going to be massaging and just pulling some of that

1174
04:41:43.599 --> 04:41:54.279
skin from your side up and massaging the area of

1175
04:41:54.439 --> 04:42:02.840
your upper back all the way to your spine. And

1176
04:42:02.959 --> 04:42:05.680
then I'll move down a bit and I'll continue with

1177
04:42:05.840 --> 04:42:08.680
the middle of your back doing exactly the same thing

1178
04:42:12.560 --> 04:42:26.360
as gentle, as deep as you choose. Now, I'll move

1179
04:42:26.560 --> 04:42:30.720
or the other side again and do the exact same

1180
04:42:30.919 --> 04:42:34.880
thing with the top of your back on the other side,

1181
04:42:35.959 --> 04:42:50.000
from pretty much underneath your arm area really to your spine,

1182
04:42:55.119 --> 04:43:01.720
and then continue in that all the way down, including

1183
04:43:01.880 --> 04:43:18.000
your lower your middle of your back. Now I'm gonna

1184
04:43:18.799 --> 04:43:25.400
go to your thighs, the backs of your thighs, and

1185
04:43:25.520 --> 04:43:32.759
the sides of your thighs, starting with your right leg.

1186
04:43:35.080 --> 04:43:42.439
Massage in the back and the sides of your thighs

1187
04:43:44.880 --> 04:43:51.319
gently and firmly. There's a lot of muscles there. It's

1188
04:43:51.360 --> 04:43:54.599
an area that can be very tense at times and

1189
04:43:54.840 --> 04:43:58.200
maybe needs a little bit more pressure than the rest

1190
04:43:58.240 --> 04:44:06.959
of the body. Up to you. You can gently stroke

1191
04:44:07.080 --> 04:44:14.000
the back of your legs where you know, opposite your

1192
04:44:14.080 --> 04:44:21.919
knee joint or underneath your knee joint, very sensitive, gentle area,

1193
04:44:28.880 --> 04:44:36.240
and working down to your calf muscles. Massage in your

1194
04:44:36.360 --> 04:44:45.720
calf muscles thoroughly and deeply, if you choose, using both

1195
04:44:45.880 --> 04:45:04.840
hands fingers, digging deep to your ankles, in the back

1196
04:45:04.919 --> 04:45:11.560
of your back of your ankles, just gently massage in

1197
04:45:11.639 --> 04:45:23.840
that area, maybe lifting the leg and stretching a little bit.

1198
04:45:34.000 --> 04:45:49.159
Moving to the right foot, massage in the bottom of

1199
04:45:49.240 --> 04:46:03.599
your feet and the size of your feet gently but

1200
04:46:04.599 --> 04:46:15.439
firm enough so they don't tickle, and just allow the

1201
04:46:15.639 --> 04:46:21.479
pleasure that you get from having your feet message to

1202
04:46:21.680 --> 04:46:28.279
just overtake you. As I continue to message your feet,

1203
04:46:30.720 --> 04:46:38.680
the bottoms of your feet, the sides, your arches, your heel.

1204
04:46:41.119 --> 04:46:43.360
You can put a lot of pressure into your heel

1205
04:46:44.159 --> 04:46:49.159
and it feels amazing, Yet the arches need to be

1206
04:46:49.240 --> 04:47:00.959
a bit more gentle. Stretching your toes gently and massage

1207
04:47:01.040 --> 04:47:07.080
in the bottoms of your toes with my fingers, each

1208
04:47:07.200 --> 04:47:20.840
one individually. Moving her to the left leg to do

1209
04:47:21.000 --> 04:47:29.720
exactly the same thing, starting at the top of the thighs.

1210
04:47:31.959 --> 04:47:34.479
Work in the back of the thighs and the sides,

1211
04:47:36.159 --> 04:47:46.520
massaging deeply and gently, a whole area, working all the

1212
04:47:46.599 --> 04:47:59.400
way down. And this is an area that maybe you

1213
04:47:59.479 --> 04:48:07.840
could like to spend more time relaxing and messaging. Perhaps,

1214
04:48:08.759 --> 04:48:13.599
if you wanted, I could make a future recording. Wants

1215
04:48:13.599 --> 04:48:22.560
spend more time on one particular area. As you moved

1216
04:48:22.639 --> 04:48:35.279
down to your calf muscles, Massage in your calf muscles

1217
04:48:36.799 --> 04:48:50.720
firmly and gently, moving down your ancor into your feet,

1218
04:48:52.560 --> 04:48:58.279
Massage in the backs of your feet, the bottoms of

1219
04:48:58.360 --> 04:49:08.400
your feet, stretching your toes and message in each tone individually.

1220
04:49:11.000 --> 04:49:16.840
And the feeling of pleasure and release. The experience when

1221
04:49:16.880 --> 04:49:35.279
you're having your feet and massaged feels really good. Now,

1222
04:49:38.799 --> 04:49:42.840
she turn over in your mind. Laying on your back,

1223
04:49:50.279 --> 04:49:56.000
I'm just going to start again with your neck area

1224
04:50:03.000 --> 04:50:10.680
and your shoulders, just to get back in touch with

1225
04:50:10.799 --> 04:50:27.919
that area and lets you move up. I can clean

1226
04:50:28.000 --> 04:50:32.720
my hands, beat them more fresh because now I'm gonna

1227
04:50:32.759 --> 04:50:49.119
message your face simply starting off with your forehead. Your

1228
04:50:49.159 --> 04:50:55.479
eyes are closed, I can just stretch your eyes a

1229
04:50:55.560 --> 04:51:07.279
little bit, pushing up on your eyebrows, just messaging around

1230
04:51:07.360 --> 04:51:22.680
your scalp, massaging down your cheeks, around your ears, into

1231
04:51:22.759 --> 04:51:46.959
your chaw shently the side of your neck chin, and

1232
04:51:47.200 --> 04:51:54.560
just moving down from your neck down to your chest,

1233
04:51:58.360 --> 04:52:02.400
starting by message in the very top of your chest

1234
04:52:06.240 --> 04:52:11.479
where the collar bone is. Give a side of the collarbone,

1235
04:52:19.919 --> 04:52:23.159
and then just message in the hole of the chest,

1236
04:52:32.360 --> 04:52:44.400
moving the chest around. Because it's quite a large area.

1237
04:52:46.319 --> 04:52:53.639
You can move from one side to the next. Move

1238
04:52:53.720 --> 04:53:05.159
in my hands underneath pretty much red arms are stretching up,

1239
04:53:07.319 --> 04:53:10.360
stretching some of the muscles of your back in the process,

1240
04:53:15.639 --> 04:53:24.279
moving up over your chest and then moving down again.

1241
04:53:37.040 --> 04:53:42.560
Then allowing my hands. They're just massage gently and slide

1242
04:53:42.840 --> 04:53:49.360
down towards your stomach, starting in the middle of your chest,

1243
04:53:52.799 --> 04:53:59.439
and then gradually my hands moving apart and massage and

1244
04:53:59.599 --> 04:54:08.959
it's gliding at the same time, moving down to just

1245
04:54:09.080 --> 04:54:24.599
below your red cage, moving down and then messaging up again,

1246
04:54:27.400 --> 04:54:35.279
giving your chest all the attention that it needs to

1247
04:54:35.479 --> 04:54:47.680
feel completely relaxed. Remembering that I'm also going to be

1248
04:54:47.799 --> 04:54:53.840
focusing on your sides as well, an area that really

1249
04:54:54.119 --> 04:55:01.680
doesn't get much attention but feels really good when it's massaged.

1250
04:55:06.599 --> 04:55:10.599
Just stroking my hands down the sides of your body,

1251
04:55:14.400 --> 04:55:17.840
just below your arms, all the way down to your hips.

1252
04:55:27.479 --> 04:55:33.479
Now move into your stomach area. We're gonna stand on

1253
04:55:33.560 --> 04:55:36.119
one side of you like I did when I dig

1254
04:55:36.200 --> 04:55:42.439
your lower back. I'm gonna do a similar process of

1255
04:55:42.680 --> 04:55:57.479
just stretching the muscles from your side, gently massaging from

1256
04:55:57.560 --> 04:56:06.439
one side to the next, moving the whole area from

1257
04:56:06.479 --> 04:56:10.360
below your ribs all the way down to below your

1258
04:56:10.400 --> 04:56:20.240
belly button, and then move around to the other side

1259
04:56:20.279 --> 04:56:35.759
of you and repeat that process of relaxing, deeply, calmly.

1260
04:56:38.919 --> 04:56:46.080
You feel loose, you feel free. And there's something about

1261
04:56:46.200 --> 04:56:51.040
having your stomach message that's different from any other part

1262
04:56:54.560 --> 04:56:59.080
because we do have a tendency of holding a different

1263
04:56:59.200 --> 04:57:03.240
kind of rest in the stomach that we may not

1264
04:57:03.360 --> 04:57:14.319
be aware of. There's an now message your stomach. In

1265
04:57:14.479 --> 04:57:21.560
front of your stomach, they can circles around your belly

1266
04:57:21.599 --> 04:57:37.240
bottom thing going the other way around. There's a gentleness

1267
04:57:37.439 --> 04:57:43.400
and a freedom that comes from feeling how you're feeling.

1268
04:57:48.959 --> 04:57:56.200
There's a now move down the tops of your thighs, muscles,

1269
04:57:56.759 --> 04:58:01.680
message in them, and I can do the two legs

1270
04:58:01.720 --> 04:58:12.400
at the same time, pressing down, massaging deeply those muscles

1271
04:58:12.479 --> 04:58:21.400
in your thighs, the front of your thighs, and moving

1272
04:58:21.599 --> 04:58:32.639
down to your knees, gently massaging your knees, sliding down

1273
04:58:32.759 --> 04:58:39.880
your shins, putting pressure on either side of your shin gently,

1274
04:58:42.520 --> 04:58:56.720
softly but firmly, moving down to your ankles, stroking the

1275
04:58:56.959 --> 04:59:07.479
tops of your feet, and then with each foot in

1276
04:59:07.599 --> 04:59:12.720
each hand, just gently messaging the hole of the foot,

1277
04:59:17.000 --> 04:59:22.560
the top, the bottom, your heel, your ankle, your toes,

1278
04:59:25.040 --> 04:59:35.000
messaging every part of your feet. Feels so good, Just

1279
04:59:35.200 --> 04:59:51.720
to let go and enjoy the process, Enjoy feeling so

1280
04:59:52.040 --> 05:00:06.959
deeply relaxed. So much comfort and so many feelings become

1281
05:00:07.360 --> 05:00:22.560
just from touching your skin, and you can just lie

1282
05:00:22.759 --> 05:00:32.479
there for as long as you choose, enjoying the feeling

1283
05:00:33.840 --> 05:00:40.439
of deep comfort from being massaged.

1284
05:00:42.439 --> 05:00:42.759
By me.

1285
05:00:49.919 --> 05:01:11.360
Enjoy feeling deeply rased, and all we're gonna.

1286
05:01:11.159 --> 05:01:11.919
Do is.

1287
05:01:15.520 --> 05:01:32.000
Blow out some candles. In your mind, there are going

1288
05:01:32.080 --> 05:01:42.439
to be a hundred candles, and you're going to blow

1289
05:01:42.639 --> 05:01:53.040
each one out individually, one by one, starting at one hundred.

1290
05:01:54.119 --> 05:02:01.479
As I count down all the way down to one,

1291
05:02:06.000 --> 05:02:14.880
and each time I say a number, you can imagine

1292
05:02:14.959 --> 05:02:21.360
that candle in front of you, and I'd like you

1293
05:02:21.520 --> 05:02:40.799
to actually physically generally blow that candle out, just so

1294
05:02:40.880 --> 05:02:50.119
it's not big blows, just a gentle, and that candle

1295
05:02:51.639 --> 05:03:00.919
will extinguish. And then I'll say the next number, so

1296
05:03:01.000 --> 05:03:02.080
we move down.

1297
05:03:05.080 --> 05:03:05.799
And you can just.

1298
05:03:09.520 --> 05:03:18.520
Blow that one out as well. And as we move

1299
05:03:18.959 --> 05:03:29.959
down the numbers, you'll find yourself feeding more and more relaxed.

1300
05:03:32.959 --> 05:03:33.720
If you need.

1301
05:03:35.279 --> 05:03:44.520
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1302
05:03:48.400 --> 05:03:55.840
In fact, you may struggle to blow out all one

1303
05:03:56.000 --> 05:04:12.319
hundred of these candles. Us less, you feel more and

1304
05:04:12.560 --> 05:04:40.400
more deeply relaxed, more and more deeply tired. And the

1305
05:04:40.720 --> 05:04:51.159
further you go down, the more your mind starts to drift.

1306
05:04:57.560 --> 05:05:04.639
You may find the stop listening to me after a while.

1307
05:05:13.279 --> 05:05:17.360
And even though there may be background sounds where you

1308
05:05:17.560 --> 05:05:28.720
are you'll be aware of those sounds at the moment.

1309
05:05:33.759 --> 05:05:34.439
He may.

1310
05:05:37.720 --> 05:05:52.520
Start to just not even notice them at all because

1311
05:05:52.680 --> 05:06:06.240
they're unimportant. Where I am, I've got the sounds of

1312
05:06:06.319 --> 05:06:12.959
the birds, there's all horrors, the pigeon who likes to

1313
05:06:13.080 --> 05:06:19.639
say hello sometimes, and there's the old plane that goes by,

1314
05:06:22.680 --> 05:06:36.080
maybe traffic and trains in the distance. But none of

1315
05:06:36.159 --> 05:06:48.360
that scene is important whatsoever. Or candles you blow out,

1316
05:06:50.400 --> 05:07:07.200
less important anything is. Or candles you blow out. The

1317
05:07:07.439 --> 05:07:28.479
firth seemed to move away from sounds, general date days.

1318
05:07:28.919 --> 05:07:43.959
Stuff seems to just move away on its own. You

1319
05:07:44.680 --> 05:08:09.240
feel calmer with every candley blowout guiding you to the

1320
05:08:09.439 --> 05:08:22.439
next number. Did you hear me say? And then you

1321
05:08:22.599 --> 05:08:49.759
blow that candle out to so easy, so simple. I'm

1322
05:08:49.799 --> 05:09:04.360
gonna start by introducing the first candle. She's a hundred.

1323
05:09:08.759 --> 05:09:22.520
First candle, she is one hundred. When you blow that

1324
05:09:22.919 --> 05:09:42.439
candle out, you'll find immediately a slight change in how

1325
05:09:42.560 --> 05:09:53.919
you feel, as well as a real sense of positivity

1326
05:09:54.880 --> 05:10:29.240
growing within you, relaxation and sleepiness expanding. Starting with one hundred,

1327
05:10:32.159 --> 05:11:13.639
blow out my candle now ninety nine, candle ninety eight,

1328
05:11:34.080 --> 05:13:13.319
candle ninety seven, j ninety six Camp ninety five, ninety four,

1329
05:13:38.080 --> 05:15:40.919
candle ninety three, night one, candle ninety and eighty two, nine.

1330
05:15:58.080 --> 05:16:39.560
And eight eight can.

1331
05:16:51.000 --> 05:22:49.840
Eight eight eight five eight, iit it two twohhhhhhhhh seventy nine,

1332
05:23:03.000 --> 05:23:56.959
candle seventy eight, candle seventy seven, candle seventy six, candle

1333
05:24:00.639 --> 05:25:02.080
seventy five, candle seventy four, candle seventy three, candle seventy two,

1334
05:25:14.599 --> 05:26:27.119
candle seventy one, candle seventy one and seventy and sixty nine,

1335
05:26:36.959 --> 05:27:24.880
candle sixty eight, candle sixty seven, candle sixty five, candle

1336
05:27:30.479 --> 05:28:28.080
sixty four, candle sixty four, Can do sixty three candle

1337
05:28:30.159 --> 05:30:18.959
sixty and sixty one, candle sixty and fifty nine, candle

1338
05:30:21.759 --> 05:31:41.479
fifty eight, candle fifty seven, candle fifty six, candle fifty five,

1339
05:31:59.000 --> 05:32:51.119
candle fifty four, handle fifty three, hand.

1340
05:32:54.119 --> 05:32:56.159
Fifty two.

1341
05:33:19.360 --> 05:33:53.279
Fifty two can to.

1342
05:33:56.560 --> 05:34:29.799
Fifty Can do?

1343
05:34:33.799 --> 05:34:35.000
If do you?

1344
05:34:35.279 --> 05:34:35.479
One?

1345
05:34:55.599 --> 05:36:49.840
Can't do fifty cany foty nine, camel forty eight, forty seven,

1346
05:37:19.200 --> 05:39:11.479
candle forty six, candle forty five, forty two candle.

1347
05:39:15.439 --> 05:39:16.040
What you.

1348
05:39:49.360 --> 05:41:54.799
Candle forty thirty nine, thirty eight I can't do thirty

1349
05:41:55.080 --> 05:44:40.959
seven candle thirty five thirty four, handle thirty three, handle

1350
05:44:44.360 --> 05:44:45.439
thirty one.

1351
05:45:33.159 --> 05:46:49.799
Five and.

1352
05:46:53.479 --> 05:49:17.319
Twoe ten nine, twenty eight, candle twenty seven, twenty six,

1353
05:49:58.200 --> 05:52:12.639
CA twenty five four twenty can do went tap to

1354
05:52:45.560 --> 05:52:51.759
hand twenty one.

1355
05:53:31.360 --> 05:54:09.520
Wit and.

1356
05:54:35.040 --> 05:56:23.919
To n se seven sixty.

1357
05:57:20.959 --> 05:58:38.919
Four two.

1358
05:58:43.080 --> 06:08:02.279
Sh fy nine two two eight two two four. Let

1359
06:08:02.360 --> 06:08:10.080
go of all of those thoughts, worries, concerns about the past,

1360
06:08:11.919 --> 06:08:16.439
thoughts about the future, and even things you've been thinking

1361
06:08:16.479 --> 06:08:24.080
about today. Just let it all go because none of

1362
06:08:24.119 --> 06:08:34.000
it is useful in this moment. This is your opportunity

1363
06:08:38.599 --> 06:08:53.200
to just focus on feeling relaxed, allowing yourself to get

1364
06:08:53.279 --> 06:09:02.680
in touch with that natural sense of peace that we

1365
06:09:02.880 --> 06:09:09.599
all have within us. It's available for everyone. It just

1366
06:09:09.720 --> 06:09:14.840
sometimes takes a little bit of effort to set up

1367
06:09:15.000 --> 06:09:20.880
the right time and place in order for you to

1368
06:09:21.279 --> 06:09:30.159
just let go. Because when you do decide to let

1369
06:09:30.240 --> 06:09:35.439
go and relax, that's what your body starts to do

1370
06:09:38.720 --> 06:09:46.200
because you've chosen. You've chosen to just allow your body

1371
06:09:46.639 --> 06:09:54.840
to unwind and your mind starts to slow down, and

1372
06:09:54.959 --> 06:09:59.279
it's a nice feeling. It's a nice feeling at the

1373
06:09:59.360 --> 06:10:05.880
beginning us to know that you have chosen to decide

1374
06:10:08.720 --> 06:10:16.319
to relax deeply, and because you've made that decision, your

1375
06:10:16.400 --> 06:10:23.840
body will just follow suit. Because sometimes all the muscles

1376
06:10:23.919 --> 06:10:29.799
in your body need is just permission from you to relax.

1377
06:10:33.799 --> 06:10:38.639
Because so often we're busy, we're going from here to there,

1378
06:10:38.799 --> 06:10:44.560
we're walking around, and we're doing stuff, and the body

1379
06:10:44.599 --> 06:10:52.680
doesn't have any time or space to really relax deeply.

1380
06:10:56.159 --> 06:10:58.799
So it kind of waits for you to lead the way,

1381
06:11:00.919 --> 06:11:11.000
waits for your permission. And when you do give your permission,

1382
06:11:12.680 --> 06:11:15.200
when you give to say so, when you say okay,

1383
06:11:16.479 --> 06:11:23.560
it's time for your body to let go completely and

1384
06:11:23.680 --> 06:11:35.119
relax totally, your body just follows. So like a breath

1385
06:11:35.200 --> 06:11:44.279
of relief. Ah God, I can now relax. That feeling

1386
06:11:45.279 --> 06:11:48.560
at the end of a day of very physical day

1387
06:11:48.680 --> 06:11:52.360
that you may experience in the past, where you get

1388
06:11:52.479 --> 06:11:56.319
home and you just sit down on a chair, maybe

1389
06:11:56.360 --> 06:12:00.880
you kick your shoes off and are ar feels so nice.

1390
06:12:02.919 --> 06:12:06.959
Know that you don't have to get up again for

1391
06:12:07.000 --> 06:12:10.200
a little while at least, and if you choose, you

1392
06:12:10.319 --> 06:12:19.560
can just sit there for maybe an hour to feels blissful.

1393
06:12:23.680 --> 06:12:28.360
And just by sitting down like that, your body knows

1394
06:12:28.959 --> 06:12:33.880
that it's time to relax. Your body has been given

1395
06:12:34.000 --> 06:12:40.919
permission from you. Because it's a mindset in your mind,

1396
06:12:44.279 --> 06:12:54.680
you're prepared to let go of everything and just completely

1397
06:12:55.880 --> 06:13:04.680
allow all the stress of your body to evaporate. Any

1398
06:13:04.919 --> 06:13:18.880
tensions can just gradually vanish. It's almost like magic, really,

1399
06:13:24.439 --> 06:13:31.479
because that sense of relaxation in your body, it's a

1400
06:13:31.599 --> 06:13:38.040
very natural state. It's not something unusual. It may feel

1401
06:13:38.159 --> 06:13:41.799
unusual when you first start to relax, if you if

1402
06:13:41.840 --> 06:13:46.200
you haven't really spent a lot of time focusing and

1403
06:13:46.919 --> 06:13:51.439
giving yourself this space to let go completely and relax

1404
06:13:52.360 --> 06:14:00.439
may seem almost alien, but it isn't. It's actually the

1405
06:14:00.599 --> 06:14:05.560
most natural thing in the world to let go completely,

1406
06:14:07.279 --> 06:14:15.080
to relax totally, the most natural thing in the world

1407
06:14:17.720 --> 06:14:27.799
to allow yourself to feel really calm in your mind.

1408
06:14:30.400 --> 06:14:38.080
And it is almost like a literal unwinding. It's like

1409
06:14:38.240 --> 06:14:45.799
you press a button and all the tension just releases,

1410
06:14:47.159 --> 06:14:50.560
and it's like a wheel, like a cog, like the

1411
06:14:50.680 --> 06:14:54.599
inside of the clock just unwinding. And it's almost like

1412
06:14:54.759 --> 06:14:59.840
you could see the little wind up knob that's used

1413
06:15:00.759 --> 06:15:04.759
just going the opposite way that you choose to wind

1414
06:15:04.840 --> 06:15:13.360
it up, and the energy that frenetic stress for energy

1415
06:15:14.840 --> 06:15:25.159
gradually winding down, losing its power, losing its strength. As

1416
06:15:25.240 --> 06:15:34.639
a sense of relaxation becomes stronger and deeper, and you

1417
06:15:34.840 --> 06:15:43.520
may find a more relaxed you feel that your mind

1418
06:15:43.959 --> 06:15:53.240
starts to wonder. Maybe you seem to stop listening to

1419
06:15:53.400 --> 06:15:59.240
me for a while, your mind goes somewhere else, and

1420
06:15:59.599 --> 06:16:05.479
you realize you're listening to me again, and that it's

1421
06:16:05.639 --> 06:16:11.840
just your mind to drift in to sleep, which is

1422
06:16:12.000 --> 06:16:23.159
quite natural, because sometimes when we're stressed and tense, we're

1423
06:16:23.240 --> 06:16:26.840
not may I actually be aware of what we need

1424
06:16:28.080 --> 06:16:36.400
or we physically your emotionally need in this moment. But

1425
06:16:36.599 --> 06:16:42.840
when you allow your body and mind to relax completely,

1426
06:16:44.639 --> 06:16:51.799
and you let go of all thoughts, concerns, worries, ideas,

1427
06:16:53.319 --> 06:16:57.840
all let them go, allow them to drop onto the floor,

1428
06:17:03.360 --> 06:17:09.319
you start to get in touch with the feelings of

1429
06:17:11.200 --> 06:17:22.080
such relaxation. Feels so nice to be in touch with

1430
06:17:22.919 --> 06:17:31.400
the calmness of the different body parts as they become

1431
06:17:31.759 --> 06:17:47.639
looser and looser. Even your breathing seems easier and more natural, effortless,

1432
06:17:51.040 --> 06:17:56.479
as that cool ads through your mouth or nose into

1433
06:17:56.560 --> 06:17:57.200
your lungs.

1434
06:18:00.119 --> 06:18:00.639
Even then.

1435
06:18:02.279 --> 06:18:10.639
Comfort and relaxation, and then just breathing out any excess

1436
06:18:11.119 --> 06:18:19.959
remain intentional stress from every part of your body and mind.

1437
06:18:23.680 --> 06:18:28.680
As you start to focus on your mind, maybe you

1438
06:18:29.000 --> 06:18:36.599
notice that things that come to a standstill or maybe

1439
06:18:37.040 --> 06:18:45.639
just much much lower than before because your mind is

1440
06:18:45.799 --> 06:18:56.639
not really needed when listening to my voice, which allows

1441
06:18:56.720 --> 06:19:02.639
your mind to relax just as deeply as your body.

1442
06:19:05.400 --> 06:19:17.400
And that's synchronicity between the relaxation of your body relaxation

1443
06:19:18.360 --> 06:19:30.479
of your mind. Let you know, feeling completely calm, loose.

1444
06:19:30.560 --> 06:19:32.040
And relaxed.

1445
06:19:34.880 --> 06:19:50.520
Is a great healing experience fear and has so many

1446
06:19:52.119 --> 06:20:00.880
positive benefits for your body, mind, and your life. To

1447
06:20:01.000 --> 06:20:09.599
be able to lect over everything and to relax completely.

1448
06:20:11.520 --> 06:20:19.639
You know, all parts of your body and mind, even

1449
06:20:19.720 --> 06:20:35.040
your boness a relaxed, all your muscles are relaxed, even

1450
06:20:35.360 --> 06:20:49.200
the skin that covers your body is relaxed. Every had.

1451
06:20:52.200 --> 06:20:52.560
You have.

1452
06:20:54.319 --> 06:21:11.919
Is also deeply relaxed. And your brain really starts to

1453
06:21:12.159 --> 06:21:25.360
feel the benefits of this heathing relaxation. And as you

1454
06:21:25.639 --> 06:21:32.119
focus on the inside of your scalp where your brain is,

1455
06:21:34.000 --> 06:21:41.799
you can start to realize and notice the benefits of

1456
06:21:41.959 --> 06:21:53.599
your brain relaxing demail and as your brain continues to

1457
06:21:53.799 --> 06:22:03.840
relax sends those messages to the rest of your body,

1458
06:22:05.799 --> 06:22:28.119
and do mind to rely relax more deep, relax more completely,

1459
06:22:31.720 --> 06:22:43.560
letting go of any remaining thoughts a consens allow them

1460
06:22:44.000 --> 06:22:49.520
just to drop onto the floor because they are not

1461
06:22:49.759 --> 06:23:01.360
been necessary in this moment, this moment of deep relaxation

1462
06:23:02.799 --> 06:23:29.799
and calmness, and feeling your brain with deep concentrated heathing, calming, relaxing,

1463
06:23:32.279 --> 06:23:47.439
every part of your brain feeling so bus and comfortable,

1464
06:23:50.680 --> 06:24:06.319
so relaxed and peaceful. Your brain feels so light, that's

1465
06:24:06.520 --> 06:24:18.759
so healthy. That sense of deep deep comfort really does

1466
06:24:19.959 --> 06:24:34.240
allow you to enjoy those ever increasing sensations of comfort

1467
06:24:35.919 --> 06:24:48.680
that are spreading throughout your body, relaxing each and every

1468
06:24:49.080 --> 06:25:06.520
muscle of your body, deeper and deeper, much more deeper

1469
06:25:07.040 --> 06:25:23.759
than before, much more comfort spreading through your body.

1470
06:25:24.479 --> 06:25:25.279
You might.

1471
06:25:28.119 --> 06:25:45.919
Be so peaceful and calm, so very very peaceful in

1472
06:25:46.159 --> 06:26:02.040
avery part of your body, letting go of everything averything,

1473
06:26:05.680 --> 06:26:27.119
so peaceful, call so relax very second the possis you

1474
06:26:27.479 --> 06:26:49.080
film dper, DPA relaxed DPA and dper relax.

1475
06:26:51.400 --> 06:26:55.279
Call so ca.

1476
06:26:59.479 --> 06:27:11.919
B pease for so very piece from your head down

1477
06:27:12.360 --> 06:27:25.000
to your toys. Such peace and comfort growing all all

1478
06:27:25.159 --> 06:27:38.560
the time, Such peace and comfort spreading through your body,

1479
06:27:38.959 --> 06:27:55.680
your mind deeper, deepert such comfort, spreading and sinking deeper

1480
06:27:58.200 --> 06:28:09.840
into air muscle of your body, so that you feel amazing,

1481
06:28:12.840 --> 06:28:14.959
so relaxed.

1482
06:28:17.599 --> 06:28:25.560
So piece so so relax.

1483
06:28:28.959 --> 06:28:44.080
And peace so letting go everything. I'm going to do

1484
06:28:44.360 --> 06:28:51.759
a body scan, focusing on firstly how you feel in

1485
06:28:51.880 --> 06:28:57.279
your body, not trying to change how you feel, not

1486
06:28:57.759 --> 06:29:02.479
trying to relax, not trying to move away from any

1487
06:29:02.599 --> 06:29:11.680
discomfort or stress or tension. Just accepting, observing and accepting

1488
06:29:12.279 --> 06:29:15.680
how you feel in the different parts of your body,

1489
06:29:17.639 --> 06:29:26.720
Just allowing yourself to be exactly as you are, to notice,

1490
06:29:27.479 --> 06:29:35.599
to get in touch with how you actually feel in

1491
06:29:35.759 --> 06:29:45.680
this moment. I'm going to start off by focusing on

1492
06:29:45.840 --> 06:29:58.520
your hands. Just be aware of your hands, like you

1493
06:29:58.720 --> 06:30:03.680
to move your hands around, Just maybe move your fingers

1494
06:30:03.880 --> 06:30:10.360
a little bit. I've been and closing your hands very gently,

1495
06:30:12.000 --> 06:30:17.680
just so big you can get in touch with how

1496
06:30:17.799 --> 06:30:32.000
your hands and your fingers feel, very very slow movements.

1497
06:30:40.400 --> 06:30:48.159
Focusing now on your feet and if you can just

1498
06:30:48.319 --> 06:30:53.400
do kind of an equivalent with your feet is you've

1499
06:30:53.639 --> 06:30:59.759
just done with your hands, maybe turn in your ankles,

1500
06:31:01.840 --> 06:31:11.560
moving your feet around, moving your toes gently only very

1501
06:31:13.599 --> 06:31:25.319
gently and very slowly, noticing how your feet feel in

1502
06:31:25.479 --> 06:31:38.759
this moment. Focusing now on your eyes, I'd like you

1503
06:31:38.959 --> 06:31:46.200
to just focus on your eyelids. Maybe you can open

1504
06:31:46.279 --> 06:31:50.560
and close your eyes a couple of times to really

1505
06:31:50.759 --> 06:31:54.240
get in touch with how you feel when you do

1506
06:31:54.520 --> 06:32:02.840
close your eyes. The muscle changes in your eyes when

1507
06:32:02.880 --> 06:32:11.479
you do close them, maybe raising your eyebrows. It stretches

1508
06:32:11.840 --> 06:32:22.680
the tops of your eyes, perhaps squinting your eyes, scrunching

1509
06:32:22.799 --> 06:32:24.680
up your eyes just.

1510
06:32:24.759 --> 06:32:25.400
So you can.

1511
06:32:26.759 --> 06:32:34.720
Here it. Get in touch with all aspects of how

1512
06:32:36.520 --> 06:32:38.240
your eyes feel.

1513
06:32:40.680 --> 06:32:41.159
Right now.

1514
06:32:50.560 --> 06:32:56.520
Now focusing on your thighs, then you know, it just

1515
06:32:56.599 --> 06:33:02.799
starts you to gently tense your thighs. Is just very

1516
06:33:04.240 --> 06:33:16.040
very gently, just enough so you can become more attuned

1517
06:33:17.639 --> 06:33:26.799
to the physical sensation of your upper legs, the front

1518
06:33:26.880 --> 06:33:34.560
of your thighs, and the backs of your thigh. Noticing

1519
06:33:36.720 --> 06:33:53.799
and observing how your thighs feel right now, moving your

1520
06:33:54.000 --> 06:34:02.279
focus to the back of your neck, just noticing the

1521
06:34:02.439 --> 06:34:09.040
back of your neck. The muscles, of course, they lead

1522
06:34:09.319 --> 06:34:13.680
to the side of your neck. They also lead to

1523
06:34:13.840 --> 06:34:18.720
the top of your back, which leads to your shoulders.

1524
06:34:20.360 --> 06:34:24.000
So as you focus on the back of your neck,

1525
06:34:26.000 --> 06:34:32.439
maybe you can move your head gently upwards as if

1526
06:34:32.479 --> 06:34:39.880
you're looking up, maybe moving your head down as if

1527
06:34:39.919 --> 06:34:46.880
you're looking down. Perhaps moving your head side to side,

1528
06:34:48.040 --> 06:35:01.400
right to left, but only very slowly, very gently. I'm

1529
06:35:01.439 --> 06:35:07.119
not trying to force anything. It has to be very

1530
06:35:09.479 --> 06:35:15.360
very gentle, just so you can.

1531
06:35:16.840 --> 06:35:18.439
Be more.

1532
06:35:20.119 --> 06:35:29.520
In touch with the feelings, with the sensations, the physical

1533
06:35:30.919 --> 06:35:37.840
sensations of how on the back of your neck feels.

1534
06:35:39.639 --> 06:35:55.000
Right now, as we now focus on the tops of

1535
06:35:55.119 --> 06:36:01.400
your arms, the parts where your bice and your triceps

1536
06:36:01.439 --> 06:36:09.520
are between your elbow and your shoulders. To focus on

1537
06:36:09.799 --> 06:36:16.959
those parts, the tops of your arms, you may like

1538
06:36:17.080 --> 06:36:26.599
to just tense them, but very very gently and slowly,

1539
06:36:29.159 --> 06:36:37.200
so you're straining or putting any pressure whatsoever.

1540
06:36:38.080 --> 06:36:38.959
On your arms.

1541
06:36:41.680 --> 06:36:48.279
It's just so that you can gain more of a

1542
06:36:48.639 --> 06:36:49.400
sense of.

1543
06:36:51.279 --> 06:36:54.080
How your upper arms.

1544
06:36:55.360 --> 06:37:07.240
Are feeling in this moment, just noticing as you gently,

1545
06:37:09.400 --> 06:37:19.040
very gently and slowly tighten the muscles and then let go.

1546
06:37:23.279 --> 06:37:31.680
Notice how the tops of your arms feel right now,

1547
06:37:39.840 --> 06:37:51.040
as now focus on your stomach, the area the lower

1548
06:37:51.200 --> 06:37:57.360
abdomen area below your belly button, moving all the way

1549
06:37:57.520 --> 06:38:11.319
down to your hips, just above your grind. Maybe you're

1550
06:38:11.400 --> 06:38:21.200
able to tense these muscles in the area very very

1551
06:38:21.360 --> 06:38:34.279
gently and slowly. If that's a difficult thing to do,

1552
06:38:35.720 --> 06:38:44.720
maybe you can just move your body, pushing your stomach up,

1553
06:38:46.439 --> 06:38:50.279
maybe moving a little bit to a side using your hips,

1554
06:38:52.439 --> 06:38:53.119
just so.

1555
06:38:54.880 --> 06:38:55.959
Get more.

1556
06:38:57.439 --> 06:39:09.880
In tune with hell, your lower abdomen area, his feeling.

1557
06:39:12.240 --> 06:39:21.439
In this moment. Just noticing.

1558
06:39:22.360 --> 06:39:45.639
The physical sensations of your lower abdomen as your attention

1559
06:39:48.159 --> 06:39:59.599
to your mouth, notice in your lips and inside your mouth,

1560
06:40:01.919 --> 06:40:19.080
your teeth, your guns, your tongue, Just noticing how your

1561
06:40:19.279 --> 06:40:28.479
tongue and your mouth feels. It may help by moving

1562
06:40:28.799 --> 06:40:35.279
your tongue around your mouth, moving it to your left,

1563
06:40:37.040 --> 06:40:42.720
maybe pressing it gently against the side of your mouth,

1564
06:40:44.279 --> 06:40:49.240
and then to the right, gently to the side of

1565
06:40:49.360 --> 06:40:57.319
your mouth, perhaps pressing up against the top of your mouth,

1566
06:40:58.479 --> 06:41:04.319
and then down gently against the bottom of your mouth,

1567
06:41:07.040 --> 06:41:18.439
always very slowly and a very very gentle.

1568
06:41:22.880 --> 06:41:24.040
So that you can.

1569
06:41:27.639 --> 06:41:39.959
Be aware of how you feel in your mouth area.

1570
06:41:51.240 --> 06:41:57.400
Now I'm going to focus.

1571
06:41:59.240 --> 06:42:00.080
On your earth.

1572
06:42:10.880 --> 06:42:17.959
And I'll ask you to maybe just routine your wrists

1573
06:42:19.840 --> 06:42:27.880
by moving your hands in a circular motion very gently

1574
06:42:29.840 --> 06:42:33.720
and slowly, just.

1575
06:42:35.520 --> 06:42:36.840
Soly can.

1576
06:42:42.560 --> 06:43:01.639
Feel the sensations that you are currently experiencing. In purists,

1577
06:43:05.680 --> 06:43:14.240
perhaps move in your hands up and down the game

1578
06:43:15.279 --> 06:43:55.000
fairy very japly and slowly, very chance and slow between

1579
06:43:55.200 --> 06:44:12.200
now start to upset your lower back. There bad part

1580
06:44:12.560 --> 06:44:29.919
is just above your hips where your coxis are a

1581
06:44:30.119 --> 06:44:37.639
whole area which also really does include the signs little body,

1582
06:44:39.360 --> 06:44:49.000
because those muscles are very much connected. There's those muscles

1583
06:44:49.919 --> 06:44:59.799
also move into your hyperia, connecting to your buttocks, side

1584
06:45:00.119 --> 06:45:14.919
to your hips, and if you're physically able to do so,

1585
06:45:17.159 --> 06:45:24.439
maybe you can very gently just move your body.

1586
06:45:26.680 --> 06:45:27.360
And this is.

1587
06:45:27.599 --> 06:45:46.400
Slightly, very slowly from side to side, just enough to

1588
06:45:46.759 --> 06:46:09.959
gauge how you feel in your lower back hapsickly with

1589
06:46:10.400 --> 06:46:24.479
your hips gently up and down, gently and slowly, in

1590
06:46:24.840 --> 06:46:39.040
orders be in touch with the physical sensations of your

1591
06:46:39.200 --> 06:47:07.880
lower back as we know were to your attention to

1592
06:47:08.119 --> 06:47:15.840
your jaw, an area for your chin all the way

1593
06:47:15.959 --> 06:47:24.200
up to near where your ears are, all of your jaw.

1594
06:47:34.479 --> 06:47:41.319
You can just ye, it's okay to do so. Gently

1595
06:47:42.799 --> 06:47:52.680
open your mouth nor wide, no stretcher, just very gently

1596
06:47:53.040 --> 06:48:10.479
and slowly opening your mouth, closing your mouth jently and

1597
06:48:11.080 --> 06:48:34.919
slowly so you cannot pain touch with how your jaw feels.

1598
06:48:38.279 --> 06:49:20.439
Now I have to sing down your chest area. You

1599
06:49:20.560 --> 06:49:28.240
don't need to do anything to move your chest because

1600
06:49:28.279 --> 06:49:31.080
it moves every time you breathe.

1601
06:49:36.400 --> 06:49:38.799
It moves very.

1602
06:49:38.959 --> 06:49:58.520
Gently and slowly automatically with each breath you take as

1603
06:49:58.599 --> 06:50:46.159
you focus, so your chest fils when you breathe. Live

1604
06:50:46.400 --> 06:51:01.319
in your focus to your forms John elbows. Maybe you're

1605
06:51:01.439 --> 06:51:06.880
able to very gently.

1606
06:51:08.200 --> 06:51:10.360
And slowly.

1607
06:51:12.080 --> 06:51:20.639
Tense the muscles in your forearms, and when you do that,

1608
06:51:21.119 --> 06:51:54.279
you can feel your elbows as well, very gently and slowly, gently.

1609
06:51:57.159 --> 06:51:59.159
And softly.

1610
06:52:02.639 --> 06:52:41.119
Observing your forearms and delpas. Now make a focus the

1611
06:52:41.279 --> 06:52:53.159
rest of your back, your upper back in the middle,

1612
06:52:54.720 --> 06:53:10.880
the middle of your back. Again, this part of your

1613
06:53:11.080 --> 06:53:25.799
body moves also every time you pray. You may not

1614
06:53:26.119 --> 06:53:40.159
notice that. Usually les you observe your upper back in

1615
06:53:40.360 --> 06:53:50.240
the middle of your back, you can really feel that

1616
06:53:51.919 --> 06:54:52.400
gentle and moving your focus in to your area butts.

1617
06:54:53.880 --> 06:54:54.479
The bray.

1618
06:54:57.319 --> 06:55:32.159
There's muscles and those bones in your midsection. Just noticing

1619
06:55:34.520 --> 06:55:36.240
how your hips.

1620
06:55:39.000 --> 06:55:43.240
Yeah, right now.

1621
06:55:50.520 --> 06:56:06.360
You can very very gently lose your hate, maybe sighed

1622
06:56:06.560 --> 06:56:53.639
the sign. He gently s yeah, ha, chadly, softly, it's love.

1623
06:56:59.159 --> 06:57:15.919
Everything starts to slow down, including the thoughts in your

1624
06:57:16.040 --> 06:57:27.840
mind and your mind itself. Just starts to gradually. It

1625
06:57:27.919 --> 06:57:34.360
doesn't have to be instant, but just gradually starting too.

1626
06:57:35.680 --> 06:57:44.479
It's almost like time is storing chin. It's a slower

1627
06:57:44.599 --> 06:57:52.479
pace to maybe what you're used to in your day

1628
06:57:52.560 --> 06:58:14.560
to day life. It's a slower movement of energy, very

1629
06:58:18.959 --> 06:58:27.400
small movements which make up the larger movements, which is

1630
06:58:27.439 --> 06:58:35.200
always the case. Now, when you move your hand, it

1631
06:58:35.319 --> 06:58:38.080
might seem like it's one movement, but it's lots of

1632
06:58:38.880 --> 06:58:46.319
minute different muscles moving in accordance with each other. And

1633
06:58:51.279 --> 06:59:03.599
what happens in this space that we're sharing is we

1634
06:59:03.840 --> 06:59:04.680
move from.

1635
06:59:07.360 --> 06:59:10.000
That big.

1636
06:59:14.439 --> 06:59:26.040
Movement into those smaller movements. Starting to focus on.

1637
06:59:31.360 --> 06:59:37.599
How your body feels, not just as a whole, not

1638
06:59:37.880 --> 06:59:43.200
just oh, i'm feeling this way. I'm feeling stressed or tense,

1639
06:59:43.439 --> 06:59:48.880
or I'm feeling relaxed and calm. I'm feeling this way,

1640
06:59:49.000 --> 06:59:55.880
I'm feeling that way. Starting to notice that your body

1641
07:00:00.240 --> 07:00:09.840
begins to present to you small feelings around your body,

1642
07:00:16.400 --> 07:00:28.479
small physical sensations in your legs, whether pleasurable or not.

1643
07:00:33.880 --> 07:00:43.200
Maybe resisting the temptation to label them or to judge them.

1644
07:00:44.639 --> 07:00:50.720
Those feelings, just thinking them, thinking about them is just

1645
07:00:50.959 --> 07:01:07.880
being neutral. Just feelings, not being particularly concerned, but just

1646
07:01:08.319 --> 07:01:23.000
noticing what your body is telling you, the feelings in

1647
07:01:23.080 --> 07:01:29.279
your arms, instead of feeling the whole of the arm.

1648
07:01:30.720 --> 07:01:39.919
Maybe notice those individual feelings, all those different muscles and

1649
07:01:44.080 --> 07:01:53.240
the skin, the hairs of your arms, all the internal

1650
07:01:53.400 --> 07:02:09.560
parts of your arms, the veins, the bones, just being

1651
07:02:09.599 --> 07:02:18.439
aware of maybe your elbow on your right arm has

1652
07:02:18.520 --> 07:02:29.840
a certain feeling. Maybe your left wrist also has its

1653
07:02:29.959 --> 07:02:50.680
own individual physical sensation. What about your forearm on your

1654
07:02:50.799 --> 07:03:03.080
right arm, your right forearm, there may not be any

1655
07:03:03.639 --> 07:03:10.880
particular feeling that you could even give a name to,

1656
07:03:14.639 --> 07:03:18.959
may not feel like anything other than just a feeling.

1657
07:03:19.919 --> 07:03:32.000
You know, it's there. The feelings in your shoulders, perhaps

1658
07:03:32.040 --> 07:03:35.799
your shoulders when you think about them, kind of almost

1659
07:03:36.000 --> 07:03:42.680
like they're the same, you know, the same feeling, almost

1660
07:03:42.799 --> 07:03:47.439
like both of your shoulders are just one thing. Of

1661
07:03:47.599 --> 07:03:58.840
course they're not. And when you focus on your left

1662
07:03:58.880 --> 07:04:07.040
shoulder and then on your right shoulder, maybe find that

1663
07:04:07.200 --> 07:04:12.520
you move the muscles a little bit, maybe tense the

1664
07:04:12.680 --> 07:04:38.720
muscles gently, noticing the difference in each shoulder. Your lower back,

1665
07:04:51.599 --> 07:04:55.319
the left side of your lower back and the right

1666
07:04:55.560 --> 07:05:06.520
side of your lower back. Of course, that connection to

1667
07:05:06.639 --> 07:05:19.119
your buttocks and to your hips and also moving up

1668
07:05:19.880 --> 07:05:33.599
into the middle of your back, and sometimes like right now, actually,

1669
07:05:34.479 --> 07:05:38.119
when I focus on their part, when I focused on

1670
07:05:38.240 --> 07:05:44.040
my buttocks and then I focused on the middle of

1671
07:05:44.119 --> 07:05:47.000
my back, I almost felt like the muscles in my

1672
07:05:47.119 --> 07:05:57.119
lower back were being stretched very gently, just stretched a

1673
07:05:57.159 --> 07:06:05.319
little bit. Even though I wasn't doing anything to try

1674
07:06:05.599 --> 07:06:10.720
to stretch your lower back, it just seemed to happen.

1675
07:06:11.959 --> 07:06:29.520
The feeling of very gently stretching your lower back comes along.

1676
07:06:33.279 --> 07:06:56.560
I have fear in your chest, just noticing what sensations

1677
07:06:58.200 --> 07:07:15.520
you like, rullience in in your chest right now. And

1678
07:07:15.639 --> 07:07:19.240
there's so much of the chest. Of obviously there's the

1679
07:07:19.400 --> 07:07:23.560
collar bone leading to the chest. You've got the chest bone,

1680
07:07:26.840 --> 07:07:34.639
You've got the muscles in your chest. Of course, if

1681
07:07:34.680 --> 07:07:42.799
you're female, there's possibly the breasts. If you're male, you've

1682
07:07:42.880 --> 07:07:49.200
got the different well why not that different these days,

1683
07:07:49.240 --> 07:07:56.360
But there may be more muscles at the top of

1684
07:07:56.439 --> 07:08:04.080
the chest, but at the side underneath it's pretty much

1685
07:08:04.159 --> 07:08:07.599
the same. Whether you're a man or a woman. There's

1686
07:08:07.720 --> 07:08:14.520
muscles there, muscles that stretch out to your back as

1687
07:08:14.560 --> 07:08:18.400
well as breast tissue stretches and moves into your back

1688
07:08:23.279 --> 07:08:42.240
to just being aware of your chest being with whatever

1689
07:08:42.479 --> 07:09:02.080
feeling there is in your chest. And when I noticed that,

1690
07:09:02.840 --> 07:09:11.000
I focus on my chest, I feel it in my back,

1691
07:09:11.319 --> 07:09:15.400
my upper back. I mean, I guess the obvious reason

1692
07:09:15.439 --> 07:09:25.680
would be because you know, I'm breathing in and it

1693
07:09:25.799 --> 07:09:29.200
stretches my chest and my back at the same time.

1694
07:09:37.119 --> 07:09:52.360
It feels it feels okay, it doesn't feel I got

1695
07:09:52.360 --> 07:09:58.639
a little bit of pain in my right chest, A

1696
07:09:58.680 --> 07:10:04.799
little bit, not pain, that little discomfort, maybe stiffness possibly,

1697
07:10:05.319 --> 07:10:14.479
I don't know. Notice my shoulders are also wanting to

1698
07:10:16.840 --> 07:10:21.479
flex for some reason. I think that's probably part of

1699
07:10:21.680 --> 07:10:30.000
my upper back, that connection between my shoulders and my

1700
07:10:30.119 --> 07:10:35.639
upper back, because I can move my shoulders and stretch

1701
07:10:35.799 --> 07:10:43.240
the muscles in my back, moving the shoulders backwards or up,

1702
07:10:45.240 --> 07:10:51.040
which then moves to I think it's the scapulous in

1703
07:10:51.200 --> 07:11:08.840
your back. It feels quite nice. Actually, a good thing

1704
07:11:08.959 --> 07:11:12.880
about this is you can, if you want to, you

1705
07:11:13.119 --> 07:11:27.959
can just flex or stimulate the various muscles in your

1706
07:11:28.040 --> 07:11:34.080
body gently in order to get more of a sense

1707
07:11:34.240 --> 07:11:48.759
of how they feel. And when you're relaxing, when you

1708
07:11:48.919 --> 07:11:53.080
do tense and muscle and you let it go and

1709
07:11:53.240 --> 07:12:01.880
you let it relax it relaxes way more more then

1710
07:12:01.919 --> 07:12:12.040
it would normally that you have to feel that you're

1711
07:12:12.080 --> 07:12:15.680
able to do that. There's no point in doing it

1712
07:12:15.919 --> 07:12:21.720
if there's an issue with the per part of your body.

1713
07:12:25.200 --> 07:12:31.799
You need to be gentle with yourself at all times

1714
07:12:34.400 --> 07:12:45.919
when relaxing deeply. It's important to be kind to yourself.

1715
07:12:53.479 --> 07:13:01.959
As you notice your mind. How much has your mind

1716
07:13:02.279 --> 07:13:08.759
slowed down since we started this recording.

1717
07:13:24.799 --> 07:13:25.799
How came.

1718
07:13:29.479 --> 07:13:40.959
And peaceful is your mind right now? We have nothing

1719
07:13:41.080 --> 07:13:46.560
to think about and just my voice to listen to.

1720
07:13:50.720 --> 07:13:59.279
Because you know the intention behind this recording, this relaxation,

1721
07:14:02.000 --> 07:14:07.159
at the very least, for you to feel more relaxed

1722
07:14:08.479 --> 07:14:11.360
at the end of the recording than you did at

1723
07:14:11.400 --> 07:14:24.040
the beginning, at the very least, for your mind to

1724
07:14:24.360 --> 07:14:40.560
slow down because your body continues to relax, because that's

1725
07:14:40.959 --> 07:14:56.840
what you want to happen. That's what you expect to happen,

1726
07:15:02.919 --> 07:15:20.880
for relaxation to fill your body, maybe calm in your

1727
07:15:21.080 --> 07:15:29.919
mind to the point of boredom when you start maybe

1728
07:15:30.360 --> 07:16:13.080
to drift away. Drifting it's almost as if you are

1729
07:16:16.319 --> 07:16:24.520
moving further away from your body in your mind, just

1730
07:16:24.840 --> 07:16:36.680
leaving that there kind of liking it. An escape pod

1731
07:16:37.439 --> 07:16:41.639
and a spaceship a movie. A space movie, you know

1732
07:16:41.720 --> 07:16:45.639
when they get into a little pod in it. Since

1733
07:16:45.759 --> 07:17:11.319
the man far away from the spaceship safe, three continue

1734
07:17:16.759 --> 07:19:04.759
to relax, drifting so slow and place and peace and

1735
07:19:05.040 --> 07:19:19.439
focusing on that feeling of those individual parts of your

1736
07:19:19.599 --> 07:19:27.720
body that or relaxing one by one.

1737
07:19:35.400 --> 07:19:35.959
You may.

1738
07:19:37.639 --> 07:19:51.360
Find that every now and then you realize that you

1739
07:19:51.479 --> 07:20:00.200
weren't listening to my voice because your mind started to

1740
07:20:00.360 --> 07:20:15.560
imagine something different, maybe started to almost move into some

1741
07:20:15.919 --> 07:20:24.360
kind of a dreamy state. And then you become aware

1742
07:20:24.560 --> 07:20:33.799
of my voice again. And even though you may want

1743
07:20:33.959 --> 07:20:38.919
to focus on my voice, you may also wish to

1744
07:20:41.439 --> 07:20:53.000
allow your mind to just drift naturally into that space

1745
07:20:53.319 --> 07:21:17.319
of comfort and safety. As you feel more comfort spreading

1746
07:21:17.680 --> 07:21:30.439
through your body like a warm blanket covering you gently,

1747
07:21:34.439 --> 07:21:52.560
keeping your body it just the perfect temperature, and even

1748
07:21:52.720 --> 07:22:04.720
if you can hear background sounds, they just don't seem

1749
07:22:04.880 --> 07:22:21.599
to matter anymore. There's that sense of peace spreads through

1750
07:22:21.720 --> 07:22:35.360
your mind like a gentle breeze, yet strong enough to

1751
07:22:35.560 --> 07:22:51.799
blow away all negativity, strong enough to remove from your

1752
07:22:51.959 --> 07:23:09.759
mind any anxiety or stress that was there before, and

1753
07:23:10.040 --> 07:23:20.720
blow away any other thoughts or feelings that just don't

1754
07:23:21.080 --> 07:23:45.319
fit with the sense relaxation, that is, feeling your body

1755
07:23:50.360 --> 07:24:07.799
end your mind. Un As you focus on your mind

1756
07:24:10.000 --> 07:24:15.919
and countdown from ten down to one, and with each

1757
07:24:16.520 --> 07:24:41.560
number you hear, your mind will become slightly more relaxed,

1758
07:24:44.319 --> 07:24:46.959
just just slightly.

1759
07:24:49.560 --> 07:24:49.599
So.

1760
07:24:49.759 --> 07:24:56.799
From ten down to nine, just a slight movement. From

1761
07:24:57.000 --> 07:25:08.840
nine down to eight, just another the small change in

1762
07:25:09.040 --> 07:25:20.560
how you feel eight down to seven. That feeling is

1763
07:25:21.080 --> 07:25:27.479
a gap, almost like a gap that starts to get wider,

1764
07:25:28.840 --> 07:25:36.119
the gap between those feelings that you used to have

1765
07:25:37.240 --> 07:25:44.639
in your mind compared to the feelings you have that

1766
07:25:44.680 --> 07:25:54.439
are growing now, feelings of comfort and security and confidence,

1767
07:25:57.040 --> 07:26:03.240
and that gap becomes wider. Make down to seven, seven,

1768
07:26:03.400 --> 07:26:11.759
down to six, and when you get to five, your

1769
07:26:11.959 --> 07:26:25.560
mind will start to have a certain physical sensation, most

1770
07:26:25.720 --> 07:26:31.959
like there's a magnet outside of your head sucking the

1771
07:26:32.240 --> 07:26:37.880
tension and the stress and any remaining feelings that you

1772
07:26:38.119 --> 07:26:49.159
don't want, sucking them out through your skull. And in

1773
07:26:49.319 --> 07:26:55.759
down to four you could start to really experience that

1774
07:26:56.840 --> 07:27:08.560
sense of not just emptiness, but space, a place full

1775
07:27:08.639 --> 07:27:20.639
of fresh air, place where you can stretch. It's almost

1776
07:27:20.720 --> 07:27:24.040
as if as you go down to four and three

1777
07:27:24.520 --> 07:27:29.720
your mind is expanding with this sense.

1778
07:27:32.279 --> 07:27:33.639
Of peace.

1779
07:27:34.959 --> 07:27:45.279
And tranquility growing as it moved down to When you

1780
07:27:45.400 --> 07:27:54.639
get to one, in your mind just feels exactly how

1781
07:27:54.759 --> 07:28:10.680
you want to feel. It's almost a perfect feeling, maybe

1782
07:28:10.799 --> 07:28:23.080
a sensation that you'd like to keep a place that's safe,

1783
07:28:24.080 --> 07:28:44.360
where nothing can affect you at all, and you can

1784
07:28:44.560 --> 07:28:53.520
stay in that that space of comfort and confidence, confident

1785
07:28:53.639 --> 07:29:00.159
in your own ability to create this space and this

1786
07:29:01.479 --> 07:29:07.840
feeling of comfort within your own mind just by counting

1787
07:29:08.959 --> 07:29:17.799
ten down to one. And this is something that you

1788
07:29:17.919 --> 07:29:26.959
can do yourself when you're on your own a time

1789
07:29:27.119 --> 07:29:30.639
when you can maybe sit down, maybe just for a

1790
07:29:30.720 --> 07:29:43.400
few minutes, close your eyes. It just counts slowly from

1791
07:29:43.639 --> 07:29:58.040
ten down to one and re experience these feelings in

1792
07:29:58.159 --> 07:30:07.040
your mind. And when you feel that way in your mind,

1793
07:30:08.759 --> 07:30:23.040
your body copies your mind, and that feeling it's spread

1794
07:30:23.279 --> 07:30:30.479
through your spine and your nervous system into every part

1795
07:30:30.799 --> 07:30:43.520
of your body, travels through your bloodstream, healing and relaxing

1796
07:30:45.720 --> 07:31:04.560
every particle of your existence. And we can practice this

1797
07:31:04.919 --> 07:31:12.959
a few times before the end of the recording, and

1798
07:31:13.040 --> 07:31:19.279
then you can practice on your own and each time

1799
07:31:20.200 --> 07:31:32.200
you count from ten down to one, the feelings of comfort, calmness,

1800
07:31:32.439 --> 07:31:50.880
and deep deep relaxation becomes stronger and deeper, filling your

1801
07:31:52.159 --> 07:32:02.119
mind and your brain with these positive chemicals spread throughout

1802
07:32:02.200 --> 07:32:12.000
your body, relaxing you so quickly, relaxing your whole body

1803
07:32:12.240 --> 07:32:24.200
and mind so very very easily, just by counting.

1804
07:32:25.279 --> 07:32:26.119
From ten.

1805
07:32:28.759 --> 07:32:35.959
Down to one. That's what we're going to do now.

1806
07:32:36.840 --> 07:32:40.759
I'm going to count from ten down to one. I'd

1807
07:32:40.959 --> 07:32:45.279
like you to repeat the number after me. So when

1808
07:32:45.319 --> 07:32:52.279
I say ten, you can just repeat to yourself.

1809
07:32:53.680 --> 07:32:53.919
Ten.

1810
07:32:59.520 --> 07:33:09.360
Just be aware of how you feel in your mind

1811
07:33:09.720 --> 07:33:18.799
and your body. Then when I say nine, you can

1812
07:33:18.880 --> 07:33:35.400
repeat to yourself nine again, noticing the increase in comfort

1813
07:33:35.759 --> 07:33:48.639
and calmness in your mind and in your body. The

1814
07:33:48.840 --> 07:33:58.080
same when I say eight, When I say seven, six,

1815
07:34:00.479 --> 07:34:14.919
I want to say five, four, when I say three, two,

1816
07:34:19.279 --> 07:34:25.479
and lastly, when I say one, you can repeat that number.

1817
07:34:32.959 --> 07:34:33.080
Now.

1818
07:34:33.200 --> 07:34:38.799
Of course, when you do this on your own without

1819
07:34:38.919 --> 07:34:43.919
listening to me, you can say the numbers or whatever

1820
07:34:45.520 --> 07:34:53.959
speed that you feel is necessary for you, so you

1821
07:34:54.119 --> 07:35:00.119
can adapt. So you feel you want to say the

1822
07:35:00.279 --> 07:35:07.799
numbers ten down to one faster than I do, then

1823
07:35:07.799 --> 07:35:10.680
you go ahead and do that. Or if you feel

1824
07:35:11.560 --> 07:35:14.639
when you do it yourself that you'd like to have

1825
07:35:15.240 --> 07:35:23.240
more more space between the numbers, maybe take a lot

1826
07:35:23.479 --> 07:35:31.040
longer to get from ten all the way down to one.

1827
07:35:35.240 --> 07:35:47.759
That's your choice also to do. So I'm going to

1828
07:35:47.959 --> 07:35:56.080
count from ten down to one, and I'm going to

1829
07:35:56.159 --> 07:36:03.599
get to one. That will be the end of this recording. Let's,

1830
07:36:03.639 --> 07:36:07.599
of course you're listening with music, and the music will

1831
07:36:07.680 --> 07:36:29.159
continue ten No I am.

1832
07:36:54.000 --> 07:36:59.680
I M.

1833
07:37:22.520 --> 07:41:29.040
SU twenty ninety eighty seventeen, sixteen fifteen, fourteen, thirteen, twelve.

1834
07:41:33.159 --> 07:41:44.119
Eleven, ten, nine.

1835
07:41:48.279 --> 07:42:34.279
Eight, seven, six, five, four, three two one. Now open

1836
07:42:34.360 --> 07:42:44.880
your eyes, noticing how you physically feel having counted down

1837
07:42:44.959 --> 07:42:52.840
from twenty to one, allowing stress and tension to leave

1838
07:42:53.000 --> 07:42:57.520
through your fingertips and your toast. And as you focus

1839
07:42:57.639 --> 07:43:02.680
on your fingertips, maybe they feel a little bit tingling,

1840
07:43:04.959 --> 07:43:09.479
which is I suppose quite an understanding considering the tension

1841
07:43:09.919 --> 07:43:20.159
has been exiting your body through your fingertips. So now

1842
07:43:20.200 --> 07:43:22.520
I'm going to count from twenty down to one again.

1843
07:43:23.000 --> 07:43:32.040
This time you're going to feel relief of tension and stress,

1844
07:43:33.479 --> 07:43:43.200
any anxiety that you may have leaving through your stomach,

1845
07:43:45.799 --> 07:43:49.520
just leaving through your stomach, almost as if it's just

1846
07:43:50.560 --> 07:43:57.639
releasing the whole of your stomach. You'll navel to just

1847
07:43:57.759 --> 07:44:02.000
above your chest or below your chest, rather so surrounding

1848
07:44:02.080 --> 07:44:06.720
your belly by an area, the whole area. You can

1849
07:44:06.919 --> 07:44:12.799
feel the tension of your body where's left, just releasing

1850
07:44:14.000 --> 07:44:17.319
from that area, and you may notice that your stomach

1851
07:44:17.360 --> 07:44:24.639
will become very relaxed. As I countdown from twenty down

1852
07:44:24.720 --> 07:45:56.240
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, nine, eight, seven, six, five, four, three, two,

1853
07:46:01.639 --> 07:46:08.720
or you can open your eyes again if you choose,

1854
07:46:09.279 --> 07:46:12.919
or you can just keep them closed because it feels relaxing.

1855
07:46:15.240 --> 07:46:20.360
Just notice how your stomach feels. I notice as your focus,

1856
07:46:20.639 --> 07:46:26.000
just do a little scan of your body, just noticing

1857
07:46:26.119 --> 07:46:38.959
your body feels focusing upper body, back, chest, stomach, lax arms, hands, feet,

1858
07:46:42.000 --> 07:46:48.919
just noticing, and you know, you may start to feel

1859
07:46:51.400 --> 07:46:55.639
more a sense of tiredness, which may be the reason

1860
07:46:55.759 --> 07:46:59.840
of listening to this recording, because you.

1861
07:47:01.319 --> 07:47:01.680
Like to.

1862
07:47:03.319 --> 07:47:11.200
Let go completely of everything and drift or into a

1863
07:47:11.400 --> 07:47:26.240
nice natural, calm, relaxing sleep. So now we're going to

1864
07:47:26.400 --> 07:47:35.919
focus on your forehead, and if you choose, you can

1865
07:47:36.000 --> 07:47:41.479
incorporate your eyes in this focus as well your forehead

1866
07:47:41.560 --> 07:47:47.720
and your eyes. It's that whole area basically, almost as

1867
07:47:47.759 --> 07:47:50.479
if you were wearing a mask, you know, like a

1868
07:47:52.479 --> 07:47:58.200
I don't know, Batman mask or something, or I'm trying

1869
07:47:58.200 --> 07:48:01.080
to sorrow or something, you know, the kind of mask

1870
07:48:01.159 --> 07:48:04.040
that covers your eyes but also covers quite a lot

1871
07:48:04.080 --> 07:48:10.880
of the forehead. I'm focusing on that area because that's

1872
07:48:10.959 --> 07:48:14.919
the area that we're now going to release tension, stress

1873
07:48:15.279 --> 07:48:20.880
from your mind, your brain, from your mind, and any

1874
07:48:21.319 --> 07:48:25.240
tension that you may have remain in your face, in

1875
07:48:25.319 --> 07:48:30.520
your neck and your jaw, in your eyes, your forehead,

1876
07:48:31.279 --> 07:48:37.639
or your scalp. So basically, any tension within your head area,

1877
07:48:38.360 --> 07:48:45.520
including your mind and your brain, that's going to be

1878
07:48:45.680 --> 07:48:54.080
released through your forehead and your eyes. As I count

1879
07:48:54.159 --> 07:50:20.319
down again from twenty down to one twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1880
07:50:25.959 --> 07:50:55.560
war three one, noticing as you scared your face, but jaw,

1881
07:50:56.159 --> 07:51:03.159
your eyes, the cheap as your head is, your forehead,

1882
07:51:04.159 --> 07:51:09.799
your scalp, your neck, back of your neck and the

1883
07:51:09.959 --> 07:51:13.439
front of your neck, the side of your neck and

1884
07:51:13.560 --> 07:51:31.520
the throat. Noticing being aware of the comfort increased being relaxation,

1885
07:51:33.680 --> 07:51:38.560
not just in your head and neck and mind, also

1886
07:51:39.040 --> 07:51:48.479
the rest of your body. Just notice how loose and

1887
07:51:48.840 --> 07:51:52.520
calm you film, and how easily.

1888
07:51:54.240 --> 07:51:55.759
It is to just let go.

1889
07:51:58.599 --> 07:52:22.639
Completely, let go completely, how easily. So what I'm going

1890
07:52:22.720 --> 07:52:26.119
to do now is I wanted to focus on the

1891
07:52:26.240 --> 07:52:35.240
top of your head, and we're going to allow in

1892
07:52:35.360 --> 07:52:43.639
every last piece of tension or stress the mind be

1893
07:52:43.959 --> 07:52:49.639
lingering or hiding in your body or mind my head.

1894
07:52:50.959 --> 07:52:51.360
To just.

1895
07:52:53.080 --> 07:53:00.000
Be sucked out on the top of your head, released.

1896
07:53:03.240 --> 07:53:03.840
Into the air.

1897
07:53:05.279 --> 07:53:11.319
Was sucked down into the clouds. Imagine a big cloud

1898
07:53:11.439 --> 07:53:17.360
above your head, almost like a whirlpool. It is gonna

1899
07:53:17.520 --> 07:53:19.400
suck that tension.

1900
07:53:20.560 --> 07:53:21.959
Out the top of your head.

1901
07:53:24.599 --> 07:53:34.040
Just take away good your focus. Imagine an opening on

1902
07:53:34.159 --> 07:53:38.599
the top of your head with that tension and stress

1903
07:53:38.680 --> 07:53:44.279
and in remaining issues maybe worries of concerns that are

1904
07:53:44.479 --> 07:53:48.520
no use to you. Now you can all be sucked

1905
07:53:48.560 --> 07:53:52.720
down at the top of your head, have taken away.

1906
07:53:54.720 --> 07:53:59.000
As I count down again, I'm twenty down to one

1907
07:54:02.560 --> 07:55:05.119
now twenty nineteen, eighteen, seventeen, sixteen fifty fourteeneen twelve even

1908
07:55:17.680 --> 07:56:17.680
nine eight seven, six, five four three, wha breath, noticing

1909
07:56:18.040 --> 07:56:31.680
how you feel, how relaxed and calm you physically and

1910
07:56:31.959 --> 07:56:48.119
mentally feel right now, how peaceful your mind feels. It

1911
07:56:48.360 --> 07:56:53.840
feels so nice to just let go, to give yourself

1912
07:56:53.959 --> 07:57:07.560
some space to breathe easily, to think calmly, just to

1913
07:57:07.680 --> 07:57:15.080
take a break from all that pointless worry concerns about

1914
07:57:15.240 --> 07:57:21.959
things that you don't need to think about right now,

1915
07:57:24.759 --> 07:57:30.520
because this is your time to let go. This is

1916
07:57:30.639 --> 07:57:40.880
your space to enjoy feeling deeply relaxed, peaceful in your mind,

1917
07:57:42.119 --> 07:57:51.439
relaxed in your body. They can feel so good, so

1918
07:57:52.040 --> 07:58:00.360
nice to just not have to do anything to be

1919
07:58:00.479 --> 07:58:11.119
able to really enjoy that serenity that comes of letting

1920
07:58:11.279 --> 07:58:16.799
go completely, that peacefulness that comes.

1921
07:58:16.599 --> 07:58:24.799
With being in this.

1922
07:58:26.599 --> 07:58:36.639
Peaceful space. And you can keep this sense of calmness

1923
07:58:37.520 --> 07:58:48.639
for as long as you choose. If you choose to

1924
07:58:48.880 --> 07:58:56.080
drift off into a deep, healing, natural sleep, then you

1925
07:58:56.200 --> 07:59:07.720
can do that. It's completely up to you, and you

1926
07:59:07.840 --> 07:59:12.439
can keep this feeling of calmness physically and in your

1927
07:59:12.520 --> 07:59:20.560
mind as long as you choose to feel completely relaxed,

1928
07:59:26.279 --> 07:59:35.040
completely relax And I'd like you to make up your

1929
07:59:35.279 --> 07:59:47.919
mind that you're going to relax and I want to

1930
07:59:48.040 --> 07:59:51.439
explore that with you, what it feels like when you

1931
07:59:51.599 --> 08:00:00.680
actually decide that you're going to relax, not for yourself,

1932
08:00:00.799 --> 08:00:06.959
but giving yourself that I guess it is a command, really,

1933
08:00:07.040 --> 08:00:13.959
isn't it. When you're telling yourself relax in a gentle

1934
08:00:14.080 --> 08:00:21.119
but firm way that only you can really tell yourself

1935
08:00:21.560 --> 08:00:24.400
in that way. You can't really have someone else saying

1936
08:00:24.439 --> 08:00:29.319
to you and now it relax, relax, you know, and

1937
08:00:30.520 --> 08:00:32.759
it needs to be gentle, but you can't. Someone else

1938
08:00:32.840 --> 08:00:40.919
can't really have the same the same kind of influence

1939
08:00:42.080 --> 08:00:50.240
or power that you have over your own physicality, over

1940
08:00:50.439 --> 08:00:59.680
how you feel, because when you say it to yourself,

1941
08:01:00.959 --> 08:01:07.919
it means more. It's personal, and your brain and your

1942
08:01:08.360 --> 08:01:13.040
unconscious mind and your body listens to what you say.

1943
08:01:15.360 --> 08:01:18.799
So for example, we'll test it out and do a

1944
08:01:18.840 --> 08:01:22.799
little test, a few little tests along the way, and

1945
08:01:22.959 --> 08:01:27.919
you can get more of an idea of the force,

1946
08:01:28.880 --> 08:01:35.599
a positive force that you can have in creating a

1947
08:01:35.799 --> 08:01:39.720
sense of comfort and relaxation in your body and your

1948
08:01:39.799 --> 08:01:49.119
mind quite quickly just by you telling yourself to relax.

1949
08:01:53.799 --> 08:01:57.439
So I'm going to start byle's focus on your hands.

1950
08:02:01.080 --> 08:02:03.240
So focus on your hands and just tell your hands

1951
08:02:03.639 --> 08:02:09.560
to relax, and just say relax. As you focus on

1952
08:02:09.680 --> 08:02:16.599
your hands, you could say my hands are relaxed, or

1953
08:02:16.639 --> 08:02:20.799
I want my hands to relax. I think if you

1954
08:02:20.919 --> 08:02:27.720
actually do it directly by focusing and imagining that your

1955
08:02:27.880 --> 08:02:31.680
hands can hear what you're saying. You know, they've got

1956
08:02:31.720 --> 08:02:37.439
little ears, which is a little weird. So talking to

1957
08:02:37.639 --> 08:02:54.000
your hands and just say relax, no desin now your

1958
08:02:54.080 --> 08:03:09.759
hands start to relax. Now focus on your eyes and

1959
08:03:09.840 --> 08:03:13.040
tell your eyes to relax. You just say in the

1960
08:03:13.159 --> 08:03:20.119
same word relax and find the right tone for you.

1961
08:03:22.680 --> 08:03:27.080
You know, I might say relax, but you you might

1962
08:03:27.200 --> 08:03:34.520
say relax or relax. You know, you might say it

1963
08:03:34.639 --> 08:03:42.279
differently to yourself, and that's important for you to gauge

1964
08:03:42.560 --> 08:03:47.880
what feels right for you. To just tell your eyes

1965
08:03:49.119 --> 08:03:53.319
to relax, whilst focusing on your eyes, your eyelids, the

1966
08:03:53.439 --> 08:03:58.919
muscles around your eyes, your eyebrows, and just tell your

1967
08:03:59.080 --> 08:04:34.279
eyes relax now. Now I just did that myself. And

1968
08:04:41.680 --> 08:04:44.319
sometimes you may feel that you need a bit more

1969
08:04:44.479 --> 08:04:50.240
time for the different parts to relax, you know, because

1970
08:04:50.279 --> 08:04:55.360
I start talking again and maybe that part hasn't relaxed fully.

1971
08:04:56.279 --> 08:04:58.479
But what will happen is it will just continue to

1972
08:04:58.599 --> 08:05:06.799
relax even darn't that's happened with my eyes. Something else

1973
08:05:06.840 --> 08:05:11.439
I noticed is when I started focusing on my eyes,

1974
08:05:11.720 --> 08:05:15.240
that actually almost became they got worse before they got

1975
08:05:15.319 --> 08:05:18.159
better in a way, so that I felt a degree

1976
08:05:18.200 --> 08:05:24.919
of tension growing in my eyes and then disappearing. So

1977
08:05:25.000 --> 08:05:27.680
I think what that was really was just me becoming

1978
08:05:27.840 --> 08:05:34.159
more aware of the tension that was already there that

1979
08:05:34.279 --> 08:05:38.840
I wasn't. I wasn't focused on it before, so I

1980
08:05:39.000 --> 08:05:57.639
wasn't really acknowledging it or really conscious to those feelings. Yeah,

1981
08:05:57.799 --> 08:06:01.200
my eyes is still continuing to relate, as well as

1982
08:06:01.279 --> 08:06:07.200
my hands. Actually, my hands have got a certain kind

1983
08:06:07.240 --> 08:06:13.240
of energy, like not buzzing, but I can kind of

1984
08:06:15.639 --> 08:06:21.520
fear or degree of energy in my hands. Maybe that's

1985
08:06:21.560 --> 08:06:26.439
where the tension is being released. Maybe that's causing that.

1986
08:06:33.799 --> 08:06:35.959
The next part, I think we should focus on the

1987
08:06:36.040 --> 08:06:38.840
back of the neck. That's the part was quite often

1988
08:06:40.880 --> 08:06:43.919
well for me, holds tension. I don't know about for yourself,

1989
08:06:44.840 --> 08:06:49.119
but I think it's quite a standard place where tension

1990
08:06:49.279 --> 08:06:55.959
is sometimes held. So and I'm doing exactly what you're

1991
08:06:56.040 --> 08:06:58.599
doing as you do it as well, So I'm telling

1992
08:06:58.759 --> 08:07:02.919
my body parts to relax as well. So if you

1993
08:07:03.000 --> 08:07:05.840
tell your neck at the back of your neck, focus

1994
08:07:05.959 --> 08:07:10.959
on the back of your neck and just say relax

1995
08:07:12.599 --> 08:07:15.279
in your own words, in your own tone, in your

1996
08:07:15.319 --> 08:07:18.119
own voice. You can say out loud, or you can

1997
08:07:18.279 --> 08:07:23.400
just say it to yourself internally. But you're focusing and

1998
08:07:23.479 --> 08:07:27.240
you're saying it literally to the back of your neck,

1999
08:07:28.080 --> 08:07:30.560
as if the back of your neck can actually hear

2000
08:07:31.400 --> 08:07:38.159
what you're saying. So do that now, Just say relax,

2001
08:07:38.680 --> 08:08:20.599
so back of your neck, and I'll do the same. Now,

2002
08:08:20.639 --> 08:08:25.680
what I noticed, and you may have had similar thing is,

2003
08:08:26.479 --> 08:08:29.080
even though I was focusing on the back of my neck,

2004
08:08:34.080 --> 08:08:40.720
other parts started to, I don't know, show themselves to

2005
08:08:40.880 --> 08:08:44.200
me or maybe because they want to be relaxed as well.

2006
08:08:44.319 --> 08:08:49.159
But I started noticing the feelings in my shoulders, tension

2007
08:08:49.240 --> 08:08:54.759
in my shoulders, and in my upper back. Whether that

2008
08:08:55.000 --> 08:09:00.479
was because my back of my neck was saying I'm

2009
08:09:00.520 --> 08:09:05.319
pretty much okay. It's the other parts that need attention,

2010
08:09:11.759 --> 08:09:13.880
but my low of my back of my neck is

2011
08:09:13.959 --> 08:09:18.080
still relaxing. But I just became more aware of other

2012
08:09:18.240 --> 08:09:25.959
parts that needed attention. Now, this might happen and it's not.

2013
08:09:27.560 --> 08:09:30.080
It doesn't mean that it's going wrong. It just means

2014
08:09:30.919 --> 08:09:37.000
you're being notified with more places that also want to

2015
08:09:37.040 --> 08:09:43.799
feel relaxed. So I'm going to focus on my upper

2016
08:09:43.919 --> 08:09:48.840
back so you can do the same, even if you

2017
08:09:48.919 --> 08:09:53.959
don't have any feelings of tension that are obvious in

2018
08:09:54.080 --> 08:09:58.159
your upper back, if you just focus on your back

2019
08:09:58.279 --> 08:10:05.520
and the whole area from the shoulder blades down to

2020
08:10:05.639 --> 08:10:09.959
the middle of your back and your spine and me,

2021
08:10:10.080 --> 08:10:17.680
it's more the shoulder blades the more. Yeah, that's the

2022
08:10:17.840 --> 08:10:22.520
parts that are really sort of given me.

2023
08:10:24.200 --> 08:10:24.560
The not.

2024
08:10:26.479 --> 08:10:29.240
That it needs relaxing, the sounds. Gonna ask that wad

2025
08:10:29.360 --> 08:10:44.040
to relax, and you can do the same. Now, relax

2026
08:10:44.400 --> 08:10:59.720
up the back. There's something strange happened there, And this

2027
08:11:01.240 --> 08:11:02.119
often happens.

2028
08:11:02.159 --> 08:11:03.080
I've been doing this for.

2029
08:11:06.000 --> 08:11:12.720
Sixteen years or something, and often I'm I'm surprised, but

2030
08:11:13.400 --> 08:11:19.840
amazed really that there can be a feeling. So when

2031
08:11:19.880 --> 08:11:23.159
I was focusing on the back of my neck, my

2032
08:11:23.319 --> 08:11:28.080
upper back was starting to feel quite stressed and in

2033
08:11:28.279 --> 08:11:33.799
need of attention. As soon as I started talking to

2034
08:11:33.959 --> 08:11:38.599
you about my upper back and talking about, you know,

2035
08:11:39.119 --> 08:11:44.040
getting ready to ask the upper back to relax, my

2036
08:11:44.319 --> 08:11:49.959
back already started to relax. It's almost as if it

2037
08:11:50.080 --> 08:12:00.360
doesn't need to hear the words, just needs intention, just

2038
08:12:00.560 --> 08:12:12.319
needs to be noticed. And that is something that often

2039
08:12:12.560 --> 08:12:19.520
happens in this type of situation is when you start

2040
08:12:20.599 --> 08:12:25.599
to relax a couple of parts of your body, as

2041
08:12:25.639 --> 08:12:32.040
we've done with our hands, our eyes and eyelids, and

2042
08:12:32.319 --> 08:12:41.439
now back of the neck, top of the back, upper back,

2043
08:12:42.759 --> 08:12:46.759
the rest of the body seems to just take notice

2044
08:12:49.520 --> 08:12:57.759
and decide in its own way to start relaxing. Other

2045
08:12:57.919 --> 08:13:07.759
parts of your body start to just become looser. I

2046
08:13:07.880 --> 08:13:10.520
suppose it's kind of like a bit of an avalanche,

2047
08:13:10.720 --> 08:13:15.799
you know, the little ball starts rolling before you know it.

2048
08:13:15.919 --> 08:13:19.159
The whole of your body is completely relaxed and can't

2049
08:13:28.319 --> 08:13:35.919
And if you focus on your face, you focus on

2050
08:13:36.000 --> 08:13:44.639
your eyes, your eyelids, your eyebrows, and the muscles around

2051
08:13:44.720 --> 08:13:54.240
your eyes. Maybe you start to notice that your forehead

2052
08:13:54.520 --> 08:13:59.200
is more relaxed than it was. Maybe your face is

2053
08:13:59.279 --> 08:14:06.000
more relaxed. I would say, my entire face is a

2054
08:14:06.080 --> 08:14:19.439
lot more relaxed than it was. So you're going to

2055
08:14:19.520 --> 08:14:27.200
focus now on your shoulders again, just like before. Just

2056
08:14:27.319 --> 08:14:31.319
tell your shoulders and you can do them individually. You

2057
08:14:31.400 --> 08:14:35.200
can do the right shoulder and left shoulder. I just

2058
08:14:35.360 --> 08:14:39.560
gally do both at the same time, and just tell

2059
08:14:39.959 --> 08:14:42.919
your shoulders as you focus on them in your mind,

2060
08:14:44.279 --> 08:14:49.200
focus on that how they feel. Maybe you can see

2061
08:14:49.319 --> 08:14:59.599
them in your mind's eye. Just tell your shoulders through

2062
08:14:59.799 --> 08:15:50.919
that as nice as they relax. But I didn't notice,

2063
08:15:53.599 --> 08:16:00.479
especially with my back, is the connection between the different parts,

2064
08:16:02.040 --> 08:16:04.479
the back of shoulders.

2065
08:16:03.919 --> 08:16:04.599
The neck.

2066
08:16:09.959 --> 08:16:14.360
Being all connected and being such a large part of

2067
08:16:14.479 --> 08:16:20.759
your body, it's always hard to separate them from each other.

2068
08:16:26.439 --> 08:16:29.080
My lower back is starting to relax on its own.

2069
08:16:35.279 --> 08:16:40.000
Maybe I'm going too slow, and that could be an

2070
08:16:40.040 --> 08:16:47.479
issue because we all go at different speeds. And the

2071
08:16:47.639 --> 08:16:50.520
idea of the beginning of this recording was for you

2072
08:16:50.720 --> 08:17:05.560
to be able to just say to yourself, relax without

2073
08:17:05.759 --> 08:17:12.040
focusing on any particular part of your body. Because when

2074
08:17:12.080 --> 08:17:21.919
you know that, telling your hands to relax and your

2075
08:17:22.119 --> 08:17:30.799
hand relax, you tell your eyelids and your eyes and

2076
08:17:31.000 --> 08:17:41.119
muscles around your eyes and your eyebrows to relax, and

2077
08:17:41.279 --> 08:17:53.479
they relax. You tell the back of your neck to

2078
08:17:53.639 --> 08:18:09.759
relax and relax sis. You tell your upper back.

2079
08:18:16.159 --> 08:18:17.439
To relax.

2080
08:18:26.639 --> 08:18:37.599
And it relaxes. You tell your shoulders.

2081
08:18:38.959 --> 08:18:51.119
To relax and they relax.

2082
08:19:14.599 --> 08:19:18.680
When you told your hands to relax, They relaxed and

2083
08:19:18.799 --> 08:19:31.959
they continued to relax. And you told your eyelids, the

2084
08:19:32.080 --> 08:19:39.560
muscles around your eyes, your eyebrows, to relax, They relaxed

2085
08:19:43.080 --> 08:19:54.159
and continue to relax. When you told the back of

2086
08:19:54.240 --> 08:19:59.680
your neck, puts on the back of your neck m

2087
08:20:01.200 --> 08:20:13.040
and told it to relax, it relaxed and continued to relax.

2088
08:20:21.200 --> 08:20:30.319
And you told your upper back to relax, be relaxed

2089
08:20:30.959 --> 08:20:47.279
and continued to relax. That's with your shoulders. You told

2090
08:20:47.319 --> 08:20:48.799
your shoulders to relax.

2091
08:20:49.159 --> 08:20:49.759
In your.

2092
08:20:52.360 --> 08:21:01.439
Shoulders relaxed and continued to relax.

2093
08:21:07.119 --> 08:21:12.080
And it's not just that, it's.

2094
08:21:14.759 --> 08:21:19.200
That the rest of your body has also been listening,

2095
08:21:20.880 --> 08:21:26.959
and their relaxation has been spreading. So from your eyes,

2096
08:21:27.319 --> 08:21:34.720
the relaxation spread to your forehead, round your face, into

2097
08:21:34.799 --> 08:21:48.639
your skin, into your jaw, into the front and sides

2098
08:21:48.759 --> 08:22:00.360
of your neck, already down your chest and stomach. Your

2099
08:22:00.400 --> 08:22:08.599
relaxed hands and shoulders meet up through your arms, relaxing

2100
08:22:10.599 --> 08:22:20.080
your forearms, your upper arms, elbows, your wrists, let you

2101
08:22:20.200 --> 08:22:36.880
go the lower bag, your hips, buttons growing, or just

2102
08:22:37.279 --> 08:22:45.880
start to relax and continue even your comfort spreading through

2103
08:22:45.959 --> 08:22:47.000
your legs.

2104
08:22:51.799 --> 08:22:53.959
All the way down to your.

2105
08:22:53.919 --> 08:23:03.759
Ankles, ups of your feet, the sight of your feet,

2106
08:23:05.560 --> 08:23:16.439
and the bottoms of your feet, relaxing into your toes.

2107
08:23:20.279 --> 08:23:45.080
Each tone relaxing became please. And as your body relaxes more,

2108
08:23:45.639 --> 08:24:09.520
your mind becomes slower pe sop to the point where

2109
08:24:11.680 --> 08:24:23.919
if you choose to fall asleep, he can easily do

2110
08:24:24.159 --> 08:24:39.759
that easy drift the way because there's nothing going on

2111
08:24:39.840 --> 08:24:56.439
in your mind. Your brain is basfal your body continues

2112
08:25:00.360 --> 08:25:29.840
to rex and with that connection between your body relaxing,

2113
08:25:30.279 --> 08:25:44.080
the word do you say to yourself relax means that

2114
08:25:44.200 --> 08:25:50.840
you don't need to focus on just one part. You

2115
08:25:50.919 --> 08:26:03.759
can just focus on your entire body, saying the powerful

2116
08:26:03.880 --> 08:26:28.159
word who relacs and the sir, those familiar sensations of

2117
08:26:28.479 --> 08:26:45.200
comfort spreading throughout your body, listening and calming and healing

2118
08:26:49.200 --> 08:27:00.639
every part of your body healing more relaxed.

2119
08:27:15.319 --> 08:27:19.000
So all we need to do that one is just

2120
08:27:20.880 --> 08:27:21.479
tell your so.

2121
08:27:25.479 --> 08:27:43.159
Relax, sir, eating competely, come for the boy, come.

2122
08:27:55.080 --> 08:28:44.880
Sor relaxed stop thirteen now with number twenty nineteen, eighteen, seventeen, sixteen,

2123
08:29:01.680 --> 08:33:29.599
fifty forty thirty well one.

2124
08:34:56.080 --> 08:38:06.759
Eight us us U.

2125
08:41:49.680 --> 08:42:12.840
One two, counting down from ten to one, ten nine, eight,

2126
08:42:15.680 --> 08:42:40.479
seven six five, four, three two one. And maybe that

2127
08:42:40.680 --> 08:42:44.840
was a bit too quick in order to relax. Maybe

2128
08:42:44.840 --> 08:42:49.159
it's a bit too fast for you to notice the

2129
08:42:50.439 --> 08:42:57.759
calming of your body, maybe even a little bit of pressure.

2130
08:42:57.840 --> 08:43:01.479
They're like, you're counting down from ten to one. What

2131
08:43:01.560 --> 08:43:04.799
do you expect me to do? Man, expect me to

2132
08:43:04.880 --> 08:43:09.080
stick go with floppy just because you're counting down.

2133
08:43:13.200 --> 08:43:13.400
Too.

2134
08:43:14.400 --> 08:43:17.720
If you try it again, but this time, I'll go

2135
08:43:17.759 --> 08:43:24.840
a bit slower this time, and you focus on the

2136
08:43:25.000 --> 08:43:29.119
whole of your body before we focus on your legs.

2137
08:43:31.560 --> 08:43:40.720
Just notice how your body does start to feel more

2138
08:43:41.159 --> 08:44:30.159
relaxed with every number that I count down ten eight, seven, six, five,

2139
08:44:40.560 --> 08:45:02.439
four three two.

2140
08:45:23.159 --> 08:45:23.400
One.

2141
08:45:28.959 --> 08:45:40.319
Wow, And just notice how how you feel generally, how

2142
08:45:40.360 --> 08:45:54.479
your body feels. It's not necessarily even about yeah, counting

2143
08:45:54.599 --> 08:46:01.479
down from ten to one. It's that spy that you

2144
08:46:01.680 --> 08:46:20.159
have that body space between being active physically or mentally,

2145
08:46:21.479 --> 08:46:31.439
just sitting or lying down, just being there, not doing anything,

2146
08:46:31.639 --> 08:46:38.240
not saying anything, nor deeding to think about anything. So

2147
08:46:38.919 --> 08:46:41.959
it opens up a space, you know, a bit of

2148
08:46:42.000 --> 08:46:53.000
a space, the gap. And the more I camped down

2149
08:46:53.040 --> 08:46:57.360
from the tent to one, the bigger that gap becomes.

2150
08:47:00.400 --> 08:47:06.759
So there's that gap of calmness, of comfort and relaxation.

2151
08:47:12.720 --> 08:47:24.520
It's a nice feeling, yeah, And it moves those stresses

2152
08:47:25.000 --> 08:47:39.479
or discomforts physically or emotionally, moves them away. Allows you.

2153
08:47:42.159 --> 08:47:42.680
To just.

2154
08:47:45.680 --> 08:47:52.400
Slow down, someone to count again from ten down to one,

2155
08:47:52.840 --> 08:48:03.240
and notice that gap widening. And as it widens, it's

2156
08:48:03.279 --> 08:48:09.479
almost like the stress and attention falls into the gap.

2157
08:48:22.959 --> 08:49:19.000
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2158
08:49:30.119 --> 08:50:05.799
four three two.

2159
08:50:24.000 --> 08:50:24.240
One.

2160
08:50:35.799 --> 08:50:40.159
And how does your body feel.

2161
08:50:42.119 --> 08:50:42.279
Now?

2162
08:50:55.000 --> 08:51:07.639
Can you notice that you feeling calmer? Are you feeling

2163
08:51:10.040 --> 08:51:37.439
more relaxed? As we now focus on your legs, Just

2164
08:51:37.599 --> 08:51:58.959
your legs. You're just gonna start with focusing on your thighs.

2165
08:52:13.759 --> 08:52:17.759
Of course, it's not the most exciting thing to be

2166
08:52:17.840 --> 08:52:25.040
doing because I'm sure like most of your body is

2167
08:52:25.200 --> 08:52:37.479
not not going on right now. Just focusing on the

2168
08:52:37.639 --> 08:52:43.680
whole of your thighs, the tops of your thighs, the

2169
08:52:44.000 --> 08:52:50.639
sides of your fires the bottoms of your thighs, your

2170
08:52:50.720 --> 08:52:56.040
outer thighs, and you're inner thighs. Basically the whole of

2171
08:52:56.119 --> 08:53:03.919
your thigh that leads into your hip and it goes

2172
08:53:04.959 --> 08:53:15.040
down to your knee joints. Now, this is a big area.

2173
08:53:19.560 --> 08:53:24.479
It's a very heavy area. It's very strong, probably the

2174
08:53:24.599 --> 08:53:39.279
strongest muscles in your body or in your thighs. But

2175
08:53:39.319 --> 08:53:46.959
I don't think we perhaps will give enough attention to

2176
08:53:47.200 --> 08:54:00.880
our thighs. Perhaps we don't acknowledge how important our thighs

2177
08:54:01.159 --> 08:54:20.919
are to our lives, how much they actually do for

2178
08:54:21.080 --> 08:54:35.119
us all through our lives. And it may seem sound

2179
08:54:35.240 --> 08:54:40.840
really weird, but I think that all of our body parts,

2180
08:54:43.759 --> 08:54:52.040
especially our thighs, need some TLC, a bit of love shown,

2181
08:54:53.040 --> 08:55:11.240
a bit of acknowledgement, thank you, gratitude for what our

2182
08:55:11.400 --> 08:55:20.720
thighs do for us. And I know this may sound

2183
08:55:20.799 --> 08:55:27.159
a bit strange. Maybe you think, why am I surely

2184
08:55:27.159 --> 08:55:29.680
how I should be out in the garden hugging a

2185
08:55:29.799 --> 08:55:38.159
tree or something. Wow, it's hard to set a microphone

2186
08:55:38.240 --> 08:55:41.279
up on a tree. That's why I'm doing this indoors.

2187
08:55:41.319 --> 08:55:44.799
Otherwise I would be outside hugging a tree. Now I

2188
08:55:44.919 --> 08:55:53.680
can't see the television from the tree. If you move

2189
08:55:53.759 --> 08:56:03.080
down to your knees, gain such an important part. And

2190
08:56:03.680 --> 08:56:08.119
I think we don't necessarily I'll speak for myself here,

2191
08:56:10.639 --> 08:56:15.880
I don't necessarily appreciate all that my needs do for me.

2192
08:56:17.159 --> 08:56:22.319
Until I have a problem with my knee. It's occasionally,

2193
08:56:22.400 --> 08:56:27.360
if I ever maybe i'll pash it, or it's aching

2194
08:56:27.520 --> 08:56:33.919
for some reason. It's then that I realize how much

2195
08:56:34.040 --> 08:56:37.680
it does. You know, the benefit of being able to

2196
08:56:38.639 --> 08:56:47.840
use my legs without any kind of physical discomfort is

2197
08:56:48.680 --> 08:56:57.360
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2198
08:56:58.520 --> 08:57:05.520
You know that's comfort. But as you focus on your knees,

2199
08:57:07.680 --> 08:57:13.319
regardless of how your knees feel, you can have that

2200
08:57:13.599 --> 08:57:19.720
sense of gratitude and love to your knees for all

2201
08:57:19.880 --> 08:57:32.080
that they do for you, and you can still have

2202
08:57:32.240 --> 08:57:37.360
that attention on your thighs. Maybe notice how your thighs feel,

2203
08:57:39.520 --> 08:57:57.560
Maybe noticed that they are relaxing more deeply as you

2204
08:57:57.720 --> 08:58:02.919
focus now on the bottoms of your legs, your shins,

2205
08:58:03.840 --> 08:58:10.279
and your calf muscles, the bones between your knees and

2206
08:58:10.400 --> 08:58:17.959
your feet incorporates, and of course your ankles so important.

2207
08:58:23.680 --> 08:58:28.439
Anyone that's had even like the slightest sprain of an

2208
08:58:28.479 --> 08:58:36.599
ankle knows how how much we take our ankles for granted.

2209
08:58:42.520 --> 08:58:44.520
And it's kind of strange in a way when you

2210
08:58:44.599 --> 08:58:50.159
think that, you know, logically, our wrists are a lot

2211
08:58:50.360 --> 08:58:55.200
thinner than the rest of our arms, which is okay,

2212
08:58:55.279 --> 08:58:59.000
it doesn't. I can't see any problem with that because

2213
08:58:59.000 --> 08:59:05.680
we're just picking stuff up. Our ankles so much thinner

2214
08:59:06.959 --> 08:59:15.479
than the rest of our legs, and from a physics

2215
08:59:15.560 --> 08:59:21.279
perspective or logical even it doesn't really make sense that

2216
08:59:21.479 --> 08:59:29.200
all this weight would ultimately be resting on your ankles

2217
08:59:30.319 --> 08:59:43.720
then leading to your feet, a thin area, thin bone. Yeah,

2218
08:59:43.799 --> 08:59:49.479
it does so much great work. Supports us, supports our

2219
08:59:49.599 --> 09:00:01.360
body for a lifetime, helps us to balance, It helps

2220
09:00:01.439 --> 09:00:14.080
you to get around and be mobile. And there's the

2221
09:00:14.159 --> 09:00:22.319
calf muscles. Of course, when I was younger, I couldn't

2222
09:00:22.319 --> 09:00:27.720
see the point in calf muscles. Didn't seem to do anything. Okay,

2223
09:00:28.840 --> 09:00:32.400
if I walked around on tiptoes, then my calf muscles

2224
09:00:32.439 --> 09:00:35.959
get some work. But of course that's not true. The

2225
09:00:36.080 --> 09:00:40.439
calf muscles are being used whenever we use our legs,

2226
09:00:46.080 --> 09:00:58.680
and your shins there to protect your lower legs, shaped

2227
09:00:58.759 --> 09:01:03.439
in a way almost as a protector for the bone,

2228
09:01:11.040 --> 09:01:23.159
leading of course to your ankles and your feet. We're

2229
09:01:23.200 --> 09:01:25.119
not going to focus on your feet. We're just going

2230
09:01:25.200 --> 09:01:31.479
to focus on the legs. And I realize, and now

2231
09:01:31.520 --> 09:01:36.080
that I've mentioned your feet, you probably focuses on them anyway,

2232
09:01:36.639 --> 09:01:39.200
So maybe I should focus on your feet a little bit.

2233
09:01:43.240 --> 09:01:47.639
You can have them in your awareness the same as

2234
09:01:47.759 --> 09:01:52.080
you have your thighs in your awareness. Even though we

2235
09:01:52.240 --> 09:01:58.159
haven't been focusing on your thighs a few minutes, I've

2236
09:01:58.200 --> 09:02:09.119
been focusing on your cause there's still that sensation of

2237
09:02:12.319 --> 09:02:25.080
comfort in your thighs, and there's that movement of energy

2238
09:02:27.159 --> 09:02:34.159
because the thighs hold lots of different sensations. Of course,

2239
09:02:34.240 --> 09:02:39.000
there's the muscles, the big strong muscles that we have

2240
09:02:39.200 --> 09:02:52.520
in our thighs. But the skin on the outside of

2241
09:02:52.639 --> 09:02:57.919
the thighs, as in the outside of all of our body,

2242
09:02:58.759 --> 09:03:10.319
can be very sensitive, sensitive to the touch, sensitive to temperature,

2243
09:03:16.880 --> 09:03:24.400
and inside your thighs the bones, there's the muscle, there's

2244
09:03:24.439 --> 09:03:29.560
the blood, vessels, the arch trees, all this stuff that's

2245
09:03:29.840 --> 09:03:38.599
inside your thighs. I guess sometimes it'd be nice if

2246
09:03:38.639 --> 09:03:43.479
you could actually put your fingers inside your thighs and

2247
09:03:43.560 --> 09:03:49.319
a message. So you can message on the outside, of course,

2248
09:03:50.159 --> 09:03:52.479
but to be able to get deep into the muscles,

2249
09:03:53.479 --> 09:03:58.639
to be able to just message inside your thighs, message

2250
09:03:58.680 --> 09:04:07.400
in the bones of your leg, massage in or the veins,

2251
09:04:07.639 --> 09:04:17.840
and just gently healing your thighs, and you could move

2252
09:04:18.040 --> 09:04:25.400
down message and inside your knees, just message in those bones,

2253
09:04:26.400 --> 09:04:33.439
but with healing fingertips, spreading that healing energy deep into

2254
09:04:33.560 --> 09:04:42.959
the choice of your knees. Of course, there's the back

2255
09:04:43.240 --> 09:04:48.159
of your your knee, you know, the inside crease where

2256
09:04:48.200 --> 09:04:55.759
your knee is. It's a really sensitive area. Really, it

2257
09:04:55.919 --> 09:04:59.520
was very nice when you stroke it. That might be

2258
09:04:59.639 --> 09:05:03.680
because it's an area that's not really touched very often.

2259
09:05:05.720 --> 09:05:12.560
It's almost like a hidden part that crease your legs.

2260
09:05:12.680 --> 09:05:19.720
It's almost it's like a part that has a sensitivity,

2261
09:05:19.799 --> 09:05:30.240
which is a little bit different. Of course, it's protected

2262
09:05:30.360 --> 09:05:41.560
by your legs. So you can imagine putting your fingers

2263
09:05:41.759 --> 09:05:51.759
into that crease in your legs. Folded in between your legs,

2264
09:05:52.479 --> 09:05:56.400
you can just mess out with your fingertips. Imagine your

2265
09:05:56.479 --> 09:06:07.560
fingertips going inside massage in the muscle tissue. You can

2266
09:06:07.680 --> 09:06:13.480
of course field the the bones of your knees, healing

2267
09:06:13.720 --> 09:06:26.440
through your fingertips, and then as you go down to

2268
09:06:26.519 --> 09:06:29.319
your calf muscles, and that's the part I'd like to

2269
09:06:29.360 --> 09:06:34.760
be able to really put my fingertips deep inside my

2270
09:06:34.959 --> 09:06:43.680
half muscles, massage in every single tissue of that muscle,

2271
09:06:45.279 --> 09:06:55.199
healing every part, and then doing the same for my shins.

2272
09:06:58.360 --> 09:07:06.559
Massage in gently stroking the bones, gently stroking them, healing

2273
09:07:06.919 --> 09:07:14.120
and loving way, because they deserve to be treated. There's

2274
09:07:14.199 --> 09:07:18.319
the precious bones that they are. The legs are so

2275
09:07:18.519 --> 09:07:22.040
precious as in all the other parts of our body,

2276
09:07:24.559 --> 09:07:29.720
and more precious of any chore on the planet.

2277
09:07:38.120 --> 09:07:38.599
When when you.

2278
09:07:38.720 --> 09:07:50.879
Start to think about the legs in this way, it

2279
09:07:51.000 --> 09:08:00.639
can change your perspective. It might sound a bit a

2280
09:08:00.760 --> 09:08:06.000
bit silly to start with the idea of having love

2281
09:08:06.559 --> 09:08:15.800
for your legs, showing appreciation for your thighs, want them

2282
09:08:15.919 --> 09:08:19.800
to be able to put your hands in your thighs

2283
09:08:21.800 --> 09:08:28.239
the massage the muscles and the bones, and to get

2284
09:08:28.279 --> 09:08:36.559
your fingers deep in there, releasing all tension, just to

2285
09:08:36.760 --> 09:08:44.959
show how much you care about your legs.

2286
09:08:46.000 --> 09:08:49.839
Much you care for what your legs do for you.

2287
09:08:51.400 --> 09:09:03.559
Regularly, your knees, your calves, your ankles. The strength of

2288
09:09:03.639 --> 09:09:11.720
your ankles, considering how thin they are compared to the

2289
09:09:11.839 --> 09:09:19.519
rest of your legs, especially of thighs, yet this so strong,

2290
09:09:21.080 --> 09:09:35.480
so flexible, absolutely amazing things. Your ankles are truly a

2291
09:09:35.639 --> 09:09:46.440
gift because of what they do for you, supporting all

2292
09:09:46.680 --> 09:09:53.559
that weight. Regardless of how what weight you are, even

2293
09:09:53.599 --> 09:09:58.199
if you're only eight stone, there's still a lot of

2294
09:09:58.360 --> 09:10:00.519
weight for these little ankles.

2295
09:10:04.120 --> 09:10:05.040
Now I'm a look.

2296
09:10:05.080 --> 09:10:15.000
Heavier than eats things double duck. Yet my ankles support

2297
09:10:15.080 --> 09:10:22.480
my body all the time. What they do give off

2298
09:10:22.480 --> 09:10:24.400
a sigh of relief when I sit down.

2299
09:10:26.680 --> 09:10:26.959
That's it.

2300
09:10:27.760 --> 09:10:34.879
I've got my whole legs though. My feet feels that

2301
09:10:35.080 --> 09:10:37.919
go my toast clap.

2302
09:10:39.120 --> 09:10:39.879
I'm so happy.

2303
09:10:59.559 --> 09:11:04.760
You really are amazing.

2304
09:11:07.400 --> 09:11:08.440
Yeah, I know there.

2305
09:11:08.559 --> 09:11:15.120
Talking about talking about your legs is probably possibly one

2306
09:11:15.160 --> 09:11:19.599
of the most most boring things I've ever heard anyone say.

2307
09:11:20.480 --> 09:11:27.959
Possibly or boring or not, everything I said is true.

2308
09:11:30.400 --> 09:11:45.239
Your legs are amazing. Your legs deserve not just respect,

2309
09:11:51.120 --> 09:12:03.400
They deserve to relax deeply. They deserve to take some

2310
09:12:03.639 --> 09:12:09.639
time out of the day to just let go completely.

2311
09:12:27.599 --> 09:12:45.440
Your legs really can relax. And because the legs are

2312
09:12:45.599 --> 09:12:50.879
so such a most you know, very important part of

2313
09:12:51.000 --> 09:12:54.760
your body. And you relax your legs, the rest of

2314
09:12:54.879 --> 09:13:06.440
your body also naturally follows in that journey of comfort.

2315
09:13:14.559 --> 09:13:18.360
I can feel it in my hips. My hips feel

2316
09:13:19.080 --> 09:13:24.000
really loose, and also.

2317
09:13:23.839 --> 09:13:24.959
My lighter back as well.

2318
09:13:27.000 --> 09:13:32.760
My lower back really feels it feels stretched, even though

2319
09:13:32.760 --> 09:13:36.400
I'm just sitting in a chair and there's no stretching

2320
09:13:39.120 --> 09:13:41.919
as far as I'm aware that I'm doing. But it's

2321
09:13:41.959 --> 09:13:44.839
almost as if the muscles are just relaxed so much

2322
09:13:46.080 --> 09:13:51.639
that there is a natural stretch as the tension has

2323
09:13:52.559 --> 09:14:12.959
reduced a lot. And I'm now going to count down

2324
09:14:13.120 --> 09:14:22.559
from ten downs of one and you can continue to

2325
09:14:22.720 --> 09:14:45.639
fill wonderfully relaxed ten nine eight, seven, six.

2326
09:14:48.440 --> 09:15:01.879
Five four three tube.

2327
09:15:06.000 --> 09:15:23.720
Why relaxed? So I'm just going to count down and

2328
09:15:23.919 --> 09:15:28.400
fire down to one, And as a countdown, if you

2329
09:15:28.559 --> 09:15:35.440
just focus on the numbers, just the numbers counting down,

2330
09:15:36.519 --> 09:15:45.639
and notice how you feel in this moment as you

2331
09:15:45.800 --> 09:15:53.319
hear the numbers counting down, knowing that those numbers counting

2332
09:15:53.400 --> 09:16:03.559
down represent you feeling calmer, not just in your body,

2333
09:16:03.720 --> 09:16:12.080
but also relaxing your mind. I just notice how you feel.

2334
09:16:12.959 --> 09:16:18.879
There's nothing to do, it's nothing to say, there's nothing

2335
09:16:19.040 --> 09:16:26.160
to think about, starting with number.

2336
09:16:26.000 --> 09:16:35.440
Five, four.

2337
09:16:44.760 --> 09:16:56.080
Three two.

2338
09:17:01.760 --> 09:17:02.040
One.

2339
09:17:11.480 --> 09:17:23.360
And as you notice the gradual letting go with the

2340
09:17:23.519 --> 09:17:31.120
tension in your body, you may also begin to notice

2341
09:17:31.239 --> 09:17:38.480
and be aware of how your mind is starting to

2342
09:17:39.800 --> 09:17:46.400
slow down. This is just a natural thing that happens

2343
09:17:49.000 --> 09:17:54.199
it's not really a special procedure. It's just natural because

2344
09:17:54.279 --> 09:17:59.959
as your body relaxes, your mind also starts to relay,

2345
09:18:01.800 --> 09:18:05.440
and the more your mind relaxes, the more your body relaxes.

2346
09:18:05.559 --> 09:18:16.080
It's just a continuous circle of relaxation. And there's that

2347
09:18:17.360 --> 09:18:25.199
calmness that comes from relative quietness. You know, even even

2348
09:18:25.239 --> 09:18:32.199
if there's background sounds either your side, online, it's still

2349
09:18:32.720 --> 09:18:37.959
going to be quite calm. You know, you haven't got

2350
09:18:38.040 --> 09:18:43.199
the television on, there's no music in the background, unless

2351
09:18:43.199 --> 09:18:50.639
you're listening to the recording. With music, of course, you're

2352
09:18:50.800 --> 09:18:52.919
very likely not going to be sitting in a room

2353
09:18:53.000 --> 09:18:57.559
with other people. Of course you might be, but generally

2354
09:18:57.760 --> 09:19:00.839
it's more ideal if you can do this on your own,

2355
09:19:02.559 --> 09:19:12.639
so no distractions, and when you stop thinking about stuff,

2356
09:19:19.199 --> 09:19:29.480
relaxation automatically rises. A sense of comfort starts to grow,

2357
09:19:34.000 --> 09:19:40.639
and without trying to build it up into something fantastical,

2358
09:19:44.480 --> 09:19:53.199
something magical, this is just a natural process, something that's

2359
09:19:54.400 --> 09:20:03.319
easy to accomplish. In fact, it's almost you know, the

2360
09:20:03.639 --> 09:20:10.360
sense of relaxing completely happens really when you put no

2361
09:20:10.519 --> 09:20:15.080
effort into it. It's not something that you can really force.

2362
09:20:17.720 --> 09:20:27.080
It's something that happens naturally, and part of the process

2363
09:20:27.519 --> 09:20:38.720
of this recording and others is simply two allow you

2364
09:20:41.080 --> 09:20:51.919
to take advantage of this space this time, to just

2365
09:20:56.120 --> 09:21:03.680
let go, to just be here, to be in tune

2366
09:21:07.360 --> 09:21:19.480
with how you feel, yet with the intention of wanting

2367
09:21:19.760 --> 09:21:31.839
to relax deeply and maybe even to fall asleep, depending

2368
09:21:32.120 --> 09:21:38.319
on what it is that you wish for yourself in

2369
09:21:38.440 --> 09:21:54.599
this moment. As we know, relaxing is the majority of

2370
09:21:54.720 --> 09:21:59.319
the process of falling asleep. The actually falling asleep part

2371
09:21:59.559 --> 09:22:07.800
is a tiny bit at the end. The deeper relaxed

2372
09:22:08.120 --> 09:22:30.239
you become, the easier you find yourself drifting. You can also,

2373
09:22:30.440 --> 09:22:40.519
if you choose stay focused on my voice and really

2374
09:22:40.959 --> 09:23:10.680
enjoy the process, gradually relaxing each muscle in your body

2375
09:23:15.720 --> 09:23:44.839
effortlessly and just observing the sensation I'm letting go completely

2376
09:23:50.919 --> 09:23:51.480
this time.

2377
09:23:51.639 --> 09:23:54.919
I'm going to count from six down to one.

2378
09:24:00.160 --> 09:24:09.639
You can notice your mind calming down more with each

2379
09:24:10.199 --> 09:24:24.160
number that you hear me say, naturally, feeling calm and slow,

2380
09:24:28.319 --> 09:27:23.959
to be peaceful, six, five, four, three, what being aware

2381
09:27:27.319 --> 09:27:43.360
how your mind to slowed right down, sinking deeply into relaxation,

2382
09:27:57.080 --> 09:28:04.160
and as you focus on your mind, may notice that

2383
09:28:06.080 --> 09:28:14.120
there's some thoughts still there, maybe some stubborn thoughts that

2384
09:28:16.599 --> 09:28:22.160
for some reason perhaps need your attention.

2385
09:28:29.040 --> 09:28:30.519
That's what you can do is.

2386
09:28:36.000 --> 09:28:48.480
Send love to those thoughts. Sprinkle those thoughts of love

2387
09:28:50.199 --> 09:28:54.400
I do petals from a flower. Just sprinkle it over them,

2388
09:28:55.879 --> 09:29:03.040
petals feel with love towards those thoughts, to let those

2389
09:29:03.239 --> 09:29:09.680
thoughts know that you're not abandoned. The number you just

2390
09:29:10.160 --> 09:29:20.199
need them to require them to just calm down, slow down,

2391
09:29:22.599 --> 09:29:39.279
quiet down, and now so as you focus on those remaining.

2392
09:29:38.919 --> 09:29:42.680
Thoughts, as to count down this time from.

2393
09:29:42.720 --> 09:29:52.639
Seven down to one. Each number, just imagine sprinkling those

2394
09:29:52.919 --> 09:30:12.519
flower petals of loveness gratitude over those thoughts, which will

2395
09:30:12.559 --> 09:30:22.559
allow them to just not away and relax deeply a

2396
09:30:22.680 --> 09:30:36.919
big a number, those thoughts will become more and more relaxed.

2397
09:30:42.559 --> 09:32:05.279
Starting with number seven, six, five, four I three.

2398
09:32:56.760 --> 09:33:20.000
What let you now that is how.

2399
09:33:21.559 --> 09:33:45.120
Relaxed your feeling in your body? Looking to focus on

2400
09:33:45.319 --> 09:33:57.160
your hands is the more relaxed your hands are, the

2401
09:33:57.319 --> 09:34:01.319
more relaxed your body and my block.

2402
09:34:15.879 --> 09:34:16.199
And this.

2403
09:34:18.040 --> 09:34:28.160
You focus on your hands and your fingers. There's nothing

2404
09:34:28.720 --> 09:34:33.440
needed to be done. There's no clinching of fists or

2405
09:34:34.519 --> 09:34:36.440
dancing the fingers.

2406
09:34:36.080 --> 09:34:36.879
Or anything about that.

2407
09:34:38.080 --> 09:34:38.519
Mm hmm.

2408
09:34:39.239 --> 09:34:58.040
Yeah, it's just noticing and focusing on your hands, noticing

2409
09:34:58.400 --> 09:34:59.319
how they feel.

2410
09:35:13.959 --> 09:35:14.400
I kiss.

2411
09:35:14.519 --> 09:35:25.800
The more relights to hands feel, the calm of mind feels,

2412
09:35:27.720 --> 09:35:42.559
and the more comforts and feel throughout the body. G

2413
09:35:45.279 --> 09:36:16.559
may have already I ticed you mind is starting to dread.

2414
09:36:30.160 --> 09:36:44.480
I make you said, just on my hands and fingers, allowing.

2415
09:36:44.440 --> 09:36:49.680
Them cheap experience.

2416
09:36:52.400 --> 09:37:00.639
I'm real deepening of that relaxation in your hands, things

2417
09:37:06.680 --> 09:37:18.120
more and more relaxed. Reached number.

2418
09:37:25.680 --> 09:37:29.639
From eight down to one.

2419
09:37:34.720 --> 09:37:42.720
We almost feel that heaving, relaxing.

2420
09:37:42.440 --> 09:37:58.800
Energy spreading into my hands and things becoming more.

2421
09:38:01.040 --> 09:38:06.639
Las each number.

2422
09:38:13.239 --> 09:38:14.319
Coming down.

2423
09:38:16.160 --> 09:38:27.959
Eight down to one. To drift in, to drift in

2424
09:38:28.080 --> 09:38:28.720
a game.

2425
09:38:33.400 --> 09:38:34.360
Started with.

2426
09:38:38.959 --> 09:38:39.000
No.

2427
09:38:46.480 --> 09:39:25.040
Eighty six.

2428
09:40:29.360 --> 09:41:14.599
Four three.

2429
09:41:44.720 --> 09:41:44.879
Two.

2430
09:42:34.080 --> 09:42:43.319
Just being here now, nothing to think about, nothing to do,

2431
09:42:44.959 --> 09:42:59.319
nothing to say, and everything just fears calm. This is

2432
09:43:00.680 --> 09:43:09.040
natural state of being. This is how you just normally.

2433
09:43:10.760 --> 09:43:40.639
You take away stop spirits someone anxiety surgens, take that

2434
09:43:40.839 --> 09:44:08.120
away of your sense one which comes to you. It's

2435
09:44:08.279 --> 09:44:23.360
uptly it's just a fear, fear a comfort, almost as

2436
09:44:23.440 --> 09:44:36.879
if bedun Sight found a special ways. Everything is peace.

2437
09:44:40.040 --> 09:44:49.040
Place with relax the natural sense of confidence.

2438
09:44:51.800 --> 09:44:52.239
Place with.

2439
09:44:58.480 --> 09:45:01.040
Les send your sol.

2440
09:45:05.519 --> 09:45:17.720
That's way I try to please use PA's way. You can.

2441
09:45:19.160 --> 09:45:23.440
Actually not just.

2442
09:45:23.760 --> 09:45:24.680
Love sid.

2443
09:45:26.199 --> 09:45:33.400
In some ways more cos you like your son appreciate

2444
09:45:35.080 --> 09:45:46.720
m a sense of gratitude.

2445
09:45:49.760 --> 09:46:00.879
See that's all, so please.

2446
09:46:03.919 --> 09:46:19.559
Actually the healing energy soaking into your body, healing energy

2447
09:46:20.559 --> 09:46:29.919
soaking into your body, when the healing energy.

2448
09:46:30.000 --> 09:46:37.639
Spreads through your waves, trappings.

2449
09:46:37.519 --> 09:46:43.319
Each every single part of your body.

2450
09:46:49.279 --> 09:46:53.720
When you start to realise the actually and healing.

2451
09:46:53.599 --> 09:47:02.199
Energy, it's not just entered into your brain, it's become

2452
09:47:02.440 --> 09:47:04.080
part of your.

2453
09:47:04.080 --> 09:47:11.040
Brain and its spiral fluid.

2454
09:47:13.519 --> 09:47:16.239
Because now mist energy.

2455
09:47:21.680 --> 09:47:29.599
Just allow you to feel so much more relaxed and

2456
09:47:29.919 --> 09:47:32.760
healthy in this moment.

2457
09:47:37.239 --> 09:47:42.879
But also you start to realize than.

2458
09:47:42.879 --> 09:47:54.760
Actually what's happening now about hum relaxing energy spreading through

2459
09:47:54.959 --> 09:47:55.760
your body.

2460
09:47:57.360 --> 09:48:00.000
It's actually changing your life.

2461
09:48:05.199 --> 09:48:09.440
That's actually change in the way you're going to feel,

2462
09:48:10.319 --> 09:48:15.720
not just now but tomorrow the next day.

2463
09:48:17.760 --> 09:48:25.080
Is your health improves, not just your physical health, for

2464
09:48:25.239 --> 09:48:33.319
your mental health. Things that East above you in the past,

2465
09:48:35.319 --> 09:48:39.480
for some reason, no longer have.

2466
09:48:39.720 --> 09:48:49.559
The effects to the Easter. It's something that's changed deep within.

2467
09:48:54.839 --> 09:48:57.160
Maybe things the East.

2468
09:48:56.879 --> 09:49:08.440
To use us feel anger no longer have that. How

2469
09:49:11.480 --> 09:49:16.519
to control you the way they seem to be able

2470
09:49:16.599 --> 09:49:17.760
to before.

2471
09:49:21.319 --> 09:49:26.199
You realize the EE.

2472
09:49:27.480 --> 09:49:32.800
It decides what affects you.

2473
09:49:38.360 --> 09:49:39.760
He decides.

2474
09:49:42.000 --> 09:49:45.360
To feel relaxed and car.

2475
09:49:46.879 --> 09:49:49.080
When you choose.

2476
09:49:52.319 --> 09:50:03.279
To enjoy Noticing these natural developments, feeling.

2477
09:50:05.519 --> 09:50:14.120
Continue to grow and true your life day by day.

2478
09:50:20.800 --> 09:50:34.239
Of course, serbility to relax so much easier, and sleeping

2479
09:50:38.800 --> 09:50:44.519
it's the most natural thing in the world to you,

2480
09:50:49.360 --> 09:50:50.000
is fallen.

2481
09:50:50.120 --> 09:50:51.959
Asleep is something.

2482
09:50:51.720 --> 09:50:52.360
That you know.

2483
09:50:55.599 --> 09:50:57.160
So many times.

2484
09:50:58.519 --> 09:50:59.199
In your life.

2485
09:51:02.519 --> 09:51:06.559
But he knowed you of them, as we all were,

2486
09:51:07.319 --> 09:51:12.080
with the ability that the boy snaked in each