Aug. 22, 2025

(music) (10 hours) 96 bottles of water | LMBYTS #1418 | Jason Newland | 22nd August 2025

(music) (10 hours) 96 bottles of water | LMBYTS #1418 | Jason Newland | 22nd August 2025
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WEBVTT

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Hello and welcome. Hello, Hello, Hello, Hello, welcome to Jason

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new Land dot com. But da is Jason? Who do land?

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Do land? New Land? Sometimes sounds like I'm saying, do land,

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Jason Newland do Land. Maybe it's just my ex and

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I don't know. So yeah, Hello, welcome.

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To.

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I'm going to stop yawning in a minute. Welcome to.

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Let me bore you to sleep. My name's somebody done,

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the name bitter. I please only listen when you can

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safely close shut. Yeah, it's six o'clock. I had a

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very in the morning. I had a very early night

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last night. I was in bed about half eight. I

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reckon just flirt to an early night? Really about it? Really?

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And what's I went to bed? I think he's just coming.

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What's going on? You just broke me up, you bastard.

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Stop it. Phinny. Hey, we're not going anywhere, Vinnie. You

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can get up here and I have a cuddle, but

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I'm not coming out. Nope. I have to have my

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breakfast first.

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Mmm.

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Oh, here's a weird thing, right. Apparently all the details

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about Uncle's sausages has been lost. They lost They didn't

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know where he was, they didn't know like he got

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lost in the system, you know, digitally, I mean and

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I mean his fingers, but you know, and so they

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weren't able to organize his final ceremony. It's just he

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got to the end. It actually stand that he's next

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to king and said, if if we have to, if

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she has to cancel the funeral again, she's already canceled

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it before. Then it's going to end up just having

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a cremation because she has to go away for two

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weeks at the end of this week, at the end

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of next week, so she won't be here to do anything.

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So it's yeah, it's weird, weird times, but I think

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it's all sorted out. So it's going to be next Thursday,

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the twenty eighth. So what day is it now? Twenty third?

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That means Thursday. My birthdays are twenty six on Tuesday. Yeah,

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my birthday's on Tuesday. Everyone. Yeah, thirty two not bad

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at it? Looking pretty good for thirty two. Thirty two.

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It's weird because I think at thirty two and I

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still think that that's old. It's weird, isn't it. I

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think once I reached Yeah, once I reached thirty, I

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kind of I didn't didn't feel young anymore. I'm not

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young as in myself, but just in society. I didn't

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feel different inside. I mean, I mean when people say,

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you know, you see people there seventies to say, oh,

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I still feel like I'm fourteen years old, like I

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don't feel that way. Part in the fact that I

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can't remember what I felt like when I was fourteen

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years old. I don't feel physically, I don't feel the

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same as I used to when I was younger. Mentally,

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I don't feel the same. So I'm not quite sure

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what they mean when they say still feel the same

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as I did. I don't know if it's just is

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it because that sentence is just being used lots and

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lots and people are used to say in it, and

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it doesn't exactly represent perhaps what the person's feeling or

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what they're trying to convey, but just the overall sense though,

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of I don't feel as old as I look. I

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don't know what did I do yesterday before? I'd say

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about my dreams. By the way, there will be a

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Q and a Friday today because it is Friday, but

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it's very early, well it's early in the morning. It's

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too early for me. To do a Q and a Friday,

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I have to be awake to do that, and I'm

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not awake yet, So yesterday I do that. Later yesterday

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I ordered some stuff because I'm trying to get stocked

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up for the future. I don't mean the future as

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in the next hundred years, but just you know, the

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next the remainder of the year. Really, I suppose, so

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over the last week or so a couple of weeks,

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I got two or three weeks, I got some got

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enough black bin bags, rubbish refuge bags to last me

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till the end of the year, probably to the end

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of next year. Actually, I'm buying stuff in bulk or

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just buying lots of it, multi packs, stuff like that.

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Not lots of it. But I got a bunch of mouthwash,

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so that that's plaques, isn't it plaques? So that that

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is I got one to tell and them so that

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will last me for a while. Washing up liquid that

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last me, I mean that definitely took the less end

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of the year. That might last me to the end

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of next year again as well. I've got they at

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four hundred black bin bags, so that's gonna last a while.

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And then I've got one hundred and twenty toilet rolls

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and middlely I'm nearly through one pack, but that was

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two three weeks ago I got them. So I don't

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mean I've got through a whole pack of one hundred

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and twenty in three weeks. No, I mean they've I

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think they're packs of twelve or packs of ten. I

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suppose twelve in each one and ten packs. Yeah, that

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makes sense, isn't it. So I've got enough toilet roll

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probably to last me till the end of the year.

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And other things I've ordered is deodorant, toothpaste, but there

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is other stuff and I can't think what it is.

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Where is it toothpaste? Deodorant? I'm gonna look it up.

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You haven't got to move any You ain't gonna move.

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What are you moving for? A right? So? Look? Are okay?

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So I've ordered in bulk wet wipes, diodren Oh, yeah,

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Dove soap, So I've ordered loads of those, not loads,

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but about twelve. I think I got ordered in bulk

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toatally original tea bags and toothpaste Doves. So okay, I

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was just saying stuff dispatched, right, That wasn't quite as

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exciting as I thought. Hm, oh, well, so yeah, I

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think he's looking my feet, so I have. I'm just

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trying to get stocked up. Really, just there's a I

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don't know, not safety measure, but it's just a practical

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preparation for the wind, you know, just getting getting stuff in,

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not getting stuff in that would be for Christmas. Yeah,

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I can't think of what else that I might need.

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Our water yesterday I got because I do drink bottle

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of water, bottled water if I can talk properly. So

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I've got eight packs of twelve whatever. However minute many

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that makes one hundred is it ninety ninety ninety four

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or whatever, So yeah, I got I got them all

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on my shelves over there. So it's just little things

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like that, because the delivery charge sort of get if

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I get a delivery. If I get a big delivery

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or a small delivery, the charge is the same amount

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of money as well. Try and well, yeah, I don't know.

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I'm trying to say, try and get a bit stocked up,

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but maybe occasionally get a big delivery. It's weird. I

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get a certain sense of satisfaction. I want to look

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over to the bookcases and see what those was as

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bottles of water or stecked up knowing that I'm not

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going to run out anytime soon. It's quite a nice

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little feeling. And this is what I used to do

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in the past. I did. I used to always have,

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not always, but when I first moved in here, because

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I had a bit more room rather than just one

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one bit of little bit of space which is a

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room that I used to live in and bought various

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different rooms. You know, had a bit more space in

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here when I first moved in. Before I filled all

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those spaces with rubbish, and so I used to stock

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up on everything. I mean, I'd love probably about yeah, wow,

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so much stuff. There was no room to put nowhere

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to put the stuff I had it like all over

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the bath, the edge of the bath, cans of deodorant.

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It's just had so many bits and bobs. I did

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give quite a bit of it away. But this is

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I was getting it from the supermarket. And this is

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back when things were a fair bit cheaper. Actually, you know,

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you can get a lot of special offers and things

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were really really it's sometimes very cheap. It doesn't seem

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to be that way anymore.

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But.

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It's, uh, it's all right. I mean, maybe I need

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to go into the supermarket to find these deals. Perhaps

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they're going to struggle to find them online, not struggle,

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But it's probably easier to see it with my eyes,

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isn't it, you know what I mean? Yeah, I had

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some dreams last night. And my voice is a bit croaky.

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It's always like this on the first wake Up ball

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Room Star. I have to check that. I always have to.

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That's my that's my croaky voice. Check. Yeah, my dream

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was very chaotic, very chaotic, so I wouldn't even know

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where to start. There's one dream, and I think I

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was living at home with you know, like when I

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was fifteen, fourteen, I was living at home. The weird

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thing about it, it's never in the house. It's never

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in the house that we lived sometimes sometimes it's the

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same people, but it's always in a much bigger house,

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like a huge place. Hm hmm. I mean that house

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we lived in could have been big if it wasn't

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for all the people. Because a big room turns into

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a small room when you feel it full of stuff,

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don't it. It's no longer a big room. You know,

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if you've if you've got a sofa, but it's still

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the same size room. Yeah, mathematically, But if it's all

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cluttered and you've got a nice sized room, if you

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put a big table in the middle war taking up

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you know it, it's no longer. The word room isn't

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really correct now, is it. Yeah, because it's a room. Yeah,

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But if there's no room, then it's not really a room.

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Because it's called room because it's room there's space to maneuver.

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But if there is no space to maneuver and there's

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no room to actually do anything because you've got stuff

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in the way, then it's not really a room, is it.

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This is fright in my own brain. That is something

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that I don't don't really don't really enjoy obstacles. So

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in here, in my living room, there's a big Okay,

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it's not a big room. It's it's okay, but it's

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not cluttered. Okay, it's a bit cluttered. But between me

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and the other wall on the other side of the room,

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because I'm sitting in this so well, it's an old

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reclining two person as in me and Vinny only reclining

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thing that my friend gave me. It's old. It's probably

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about twenty years old. I'd say it's an old thing,

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but it's okay. It's falling apart, but it's okay, so

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I might say. And it's against the wall, not right

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against the wall, but you know it's near the end

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of the other side of the wall. It's a face

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in the other wall. There's two tables together, like two

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desks together, and the TVs on top of those desks,

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and apart from a chair, which to be fairies in

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the way at the moment, but generally there's nothing between

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me and the telly. It's all space. And you could

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argue where you wouldn't be able to see the telly

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if there was something there, if you suddenly if you

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put a bookcase in the middle of the room, well

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I wouldn't put a bookcase in the middle of the room,

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would I. That'd be silly. I mean I have less

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bookcases than I do now, got three to the left

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of me. And you know I cut down my book collection,

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so I haven't got as many books anymore. But the shelves, well,

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there's no book there's bottles of water. Oh it's I'm

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so proud of that water. It's weird. But I'm not

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into clutter, as in I like to be able to

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walk through without banging into things. So you know, I

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would never have like my friend, you have his sofa

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and then to have this big wooden't like a coffee

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table thing. It was big and it seemed to take

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up half the room and have it in front of

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the sofa. But he didn't really use it.

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It was just.

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He had something to the left of him. That's where

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he would put his drink. And you know, like with me,

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I've got a little table thing to the right of me.

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That's where I put my stuff. You know, that's where

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it all goes. And it's like, Okay, you don't need

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that big obstacle because I had to bang my leg

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on it so many times and it took up the

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whole room. When not the whole it took up he

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had to walk around it. There was no space. And

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also because he was a sociable person, he had two

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settees for visitors. I don't want visitors, so I've got

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just this now. Originally, when I moved in to avoid visitors,

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I had one chair, one single chair. It was a recliner.

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It was a really really cheap version of a lazy boy.

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It was called Can't Be asked, boy, it's very late.

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It was. It was a one hundred and fifty good

233
00:23:31.640 --> 00:23:36.759
I think, and it started falling apart. I think it

234
00:23:36.839 --> 00:23:39.079
started falling apart before I got it out of the box.

235
00:23:40.559 --> 00:23:46.559
But I liked it. It was a bit too squeaky ish,

236
00:23:46.839 --> 00:23:50.480
a bit too squeaky, but I liked it. You know,

237
00:23:51.119 --> 00:23:55.319
it wasn't okay, Yeah, yeah, it was all right. It

238
00:23:55.400 --> 00:23:58.960
was okay for me and Andre. I'm not sure how

239
00:23:59.039 --> 00:24:03.279
Vinnie would have got on with it a minute, it'd

240
00:24:03.319 --> 00:24:06.839
be I reckon it'd be disintegrated by now. But if

241
00:24:06.880 --> 00:24:11.279
I still had it, I must have had it for

242
00:24:11.319 --> 00:24:24.680
at least five years, five years, six years. I don't

243
00:24:24.720 --> 00:24:28.039
know how long I've had this, because the weird thing

244
00:24:28.079 --> 00:24:33.519
about it is I remember carrying it up with Luke

245
00:24:34.880 --> 00:24:40.079
and it's the heaviest sofa I've ever carried ever, so heavy,

246
00:24:40.160 --> 00:24:43.240
and we carried it upstairs, which wasn't a good idea.

247
00:24:44.079 --> 00:24:47.519
I think it's a fear few years back. But still

248
00:24:47.559 --> 00:24:49.839
I had to lie down for about two hours because

249
00:24:49.880 --> 00:25:05.400
of my back. Yeah, I don't know. I don't know

250
00:25:14.200 --> 00:25:26.640
how strange I remember it just in a sense of

251
00:25:26.640 --> 00:25:35.160
how much hassle it was. But I still had Andre

252
00:25:35.279 --> 00:25:41.400
at the time. Definitely still had Andre, so it would

253
00:25:41.400 --> 00:25:47.279
have been before, yeah, probably about five years ago. Then.

254
00:25:52.000 --> 00:26:01.960
H see, it's got two s it's got two chairs, right,

255
00:26:03.480 --> 00:26:09.720
I'm in the right one, the right side one. The

256
00:26:09.799 --> 00:26:16.839
left one doesn't get satin by anyone. It's always got

257
00:26:16.839 --> 00:26:20.839
stuff on it. If someone insists on coming in here

258
00:26:23.759 --> 00:26:26.839
knocking on my door, they can sit on the other chair,

259
00:26:26.960 --> 00:26:30.519
which is what I use when I'm at the desk,

260
00:26:31.319 --> 00:26:33.279
or they can sit on this chair and I'll sit

261
00:26:33.359 --> 00:26:37.519
on the other chair. I don't sit next to people.

262
00:26:39.680 --> 00:26:45.319
I don't. I just know I like my space. I'm

263
00:26:45.319 --> 00:26:48.440
not saying I would never sit next to someone, because

264
00:26:48.480 --> 00:26:51.960
there are circumstances where I probably would want to sit

265
00:26:52.000 --> 00:26:57.279
next to someone, but it would take a bit of

266
00:26:57.359 --> 00:27:06.119
getting used to. But you know, generally, it's nice to

267
00:27:06.160 --> 00:27:12.559
have my space. I do think though, because I see

268
00:27:12.640 --> 00:27:16.039
some people and they've got you know, I sort of

269
00:27:16.079 --> 00:27:19.119
say old married couples. Just some people I see they've

270
00:27:19.119 --> 00:27:23.720
got their own chairs in the living room. Maybe maybe

271
00:27:23.720 --> 00:27:26.160
they're next to each other, maybe they're different sides of

272
00:27:26.160 --> 00:27:29.400
the room, but they've got their own comfortable chairs. Or

273
00:27:29.400 --> 00:27:32.480
maybe one person sits in their own chair and the

274
00:27:32.519 --> 00:27:38.480
other person sits on the sofa, And I wonder, you know,

275
00:27:38.519 --> 00:27:44.880
if they've been together a long time from young I mean,

276
00:27:47.720 --> 00:27:51.880
they probably didn't sit in separate chairs. If there was

277
00:27:52.000 --> 00:27:58.799
in their teen years or their twenties, they for bunchs

278
00:27:58.960 --> 00:28:01.680
guessing they possibly want it to be as close together

279
00:28:01.799 --> 00:28:15.119
as possible physically. So I'm wondering, how do you introduce

280
00:28:15.279 --> 00:28:24.720
the new chair? How do you introduce sitting separately? And

281
00:28:24.839 --> 00:28:34.200
I know people that they're married, and I don't know

282
00:28:34.240 --> 00:28:40.400
why they're married. They're sleep in separate beds, lead completely

283
00:28:40.440 --> 00:28:44.720
separate lives and don't really have anything to do with

284
00:28:44.759 --> 00:28:48.640
each other. What is the point in that? We seriously,

285
00:28:48.720 --> 00:28:58.759
what is the point? I mean that's yeah, I don't

286
00:28:58.799 --> 00:29:06.119
get it. Yeah, I just because I think if you're

287
00:29:11.000 --> 00:29:16.759
feel like you're a lodger in your own home is

288
00:29:16.880 --> 00:29:21.119
not a good situation to be in. And I know

289
00:29:21.160 --> 00:29:22.880
what it's like to be a lodger because I've been

290
00:29:22.880 --> 00:29:29.759
a lodger many nimim nim nim nimni many times, many times,

291
00:29:29.880 --> 00:29:35.440
way too many times. Probably everyone knows what it's like

292
00:29:35.519 --> 00:29:40.279
to be a lodger, but I was, I've just lived

293
00:29:40.359 --> 00:29:49.799
in so many so different places over the years. It's

294
00:29:49.920 --> 00:29:56.599
ridiculous and it's weird because I've been here for ten

295
00:29:56.640 --> 00:30:01.519
and a half years? Is it half years people made

296
00:30:01.640 --> 00:30:08.000
June July August or ten years and four months, and

297
00:30:10.359 --> 00:30:16.559
still kind of like, wow, I'm not even used to

298
00:30:16.599 --> 00:30:24.240
it yet. Really who I am? But I'm not. And

299
00:30:25.079 --> 00:30:28.799
I've never decorated other than the very basic decoration when

300
00:30:28.799 --> 00:30:32.480
I first moved in, just filling in the gaps, you know,

301
00:30:32.640 --> 00:30:36.920
making sure the walls are the same, and never cared

302
00:30:36.960 --> 00:30:44.279
about that because I never really thought i'd be here

303
00:30:44.359 --> 00:30:51.519
for long. I just didn't expect this to last, so

304
00:30:51.559 --> 00:30:54.720
I've never really The walls are the same kinlor they

305
00:30:54.720 --> 00:31:02.599
were when I moved in, pretty much. I'll put a

306
00:31:02.680 --> 00:31:07.039
carpet in and it's the same carpet. It's one of

307
00:31:07.079 --> 00:31:14.039
those thin, cheapy ones. I haven't you. The doors are

308
00:31:14.079 --> 00:31:20.960
falling apart. It's the same doors as when I moved in. Really,

309
00:31:21.200 --> 00:31:26.720
they're not nice doors, And I do wonder. I mean,

310
00:31:27.200 --> 00:31:28.880
I mean, you think of all the pleasure I'm getting

311
00:31:28.880 --> 00:31:33.240
from looking at those bottled waters, bottles of water stacked up.

312
00:31:36.000 --> 00:31:39.680
But maybe if I had a new door, I'll be

313
00:31:39.720 --> 00:31:48.400
even happier or nice pink walls or yellow walls, or

314
00:31:49.079 --> 00:31:54.960
I like pastor colors like blue, pink, yellow, Green's okay,

315
00:31:56.319 --> 00:31:59.680
they're definitely blue, yellow and pink. They're putting in my

316
00:31:59.680 --> 00:32:05.119
favor colors pastor. There's something soft about that. I like

317
00:32:05.319 --> 00:32:14.079
soft colors, very gentle, not too just colors that don't

318
00:32:15.519 --> 00:32:20.640
they're not demanding, you know, don't demand your attention. They're

319
00:32:20.680 --> 00:32:24.519
just happy for you to notice them. If you notice them.

320
00:32:24.559 --> 00:32:30.839
If you don't, that's also fine. Let's yourself peace. Yeah,

321
00:32:30.920 --> 00:32:42.720
so pastoral colors are like, maybe I should do that,

322
00:32:42.519 --> 00:32:45.960
but I'm not really a decorator though. And also I've

323
00:32:45.960 --> 00:32:49.680
got all a lot of soundproofing up in here, so

324
00:32:50.720 --> 00:32:55.559
to take the soundproof and down, i'd have to get

325
00:32:55.720 --> 00:33:01.960
new soundproofing because I've got quite a lot of sound proofing.

326
00:33:04.319 --> 00:33:09.039
It probably does make a difference that I'm not aware of,

327
00:33:09.799 --> 00:33:15.119
because if I took it down, it might I'm guessing

328
00:33:15.160 --> 00:33:20.319
it'd be a lot more echoing in here. It might

329
00:33:20.400 --> 00:33:23.720
make no difference whatsoever, and I just wasted my time

330
00:33:23.759 --> 00:33:40.640
with it all. But sure, I'm not sure. Hmm. I

331
00:33:40.680 --> 00:33:45.359
think the council have been around and if there's starting

332
00:33:45.400 --> 00:33:49.480
to do something with a flat downstairs because they put

333
00:33:49.519 --> 00:33:53.400
one of those key locked things on the door at

334
00:33:53.480 --> 00:33:56.480
the front door so that workers can come and go

335
00:33:56.519 --> 00:33:59.359
and get in and out, which makes me think that

336
00:34:02.559 --> 00:34:08.320
maybe they've changed the locks. I don't know, And if

337
00:34:08.360 --> 00:34:10.440
they did that, it must have been on Monday when

338
00:34:10.440 --> 00:34:12.920
I was out, because I didn't hear not I heard

339
00:34:12.960 --> 00:34:18.039
any drilling or anything. In fact, I think it was

340
00:34:18.119 --> 00:34:21.360
there on Monday when I got back. Yeah, because I

341
00:34:21.440 --> 00:34:24.920
was out four. I left at one and I got

342
00:34:25.000 --> 00:34:34.599
back about quarter to five, so I'll be banging around

343
00:34:34.679 --> 00:34:38.239
down there. And I don't really know what they do.

344
00:34:39.079 --> 00:34:49.840
I don't know what the council do, not really. I mean,

345
00:34:49.880 --> 00:34:54.280
I suppose they've got to check the electrics, check everything

346
00:34:54.400 --> 00:35:01.719
so tidy and stuff. But I don't know what they do.

347
00:35:06.920 --> 00:35:09.519
I mean, you know, if the place is full, then

348
00:35:09.559 --> 00:35:13.559
they got emptied, so that you know, I mean, luckily

349
00:35:13.599 --> 00:35:18.920
the counselor I've done a lot, A lot of stuff's

350
00:35:18.920 --> 00:35:25.320
already done for them. I've packed I got rid of

351
00:35:25.320 --> 00:35:30.079
about over fifty bags maybe more of rubbish, and I've

352
00:35:30.079 --> 00:35:35.559
also packed probably another fifty if not more, all upstairs

353
00:35:35.639 --> 00:35:39.840
in his flat. The council told me, and initially they

354
00:35:39.880 --> 00:35:43.840
wanted the stuff moved out, and then I spoke to

355
00:35:43.880 --> 00:35:45.320
them and said, I can just leave it in there

356
00:35:45.360 --> 00:35:50.920
and they'll come and do it. So okay, So I've

357
00:35:50.960 --> 00:35:53.880
made it the job a lot easier, a lot quicker

358
00:35:53.920 --> 00:36:01.599
for them because really most of the stuff is just

359
00:36:01.760 --> 00:36:05.639
furniture now other than the stuff that's bad. But I'll

360
00:36:05.679 --> 00:36:11.440
take ten minutes to take that downstairs. It's they've got

361
00:36:11.440 --> 00:36:17.639
more than one person the furnit. Well they should have

362
00:36:17.679 --> 00:36:19.440
more than one person, shouldn't they, So it won't be

363
00:36:19.480 --> 00:36:21.239
able to get they won't be able to get the

364
00:36:21.280 --> 00:36:32.920
furniture down up a with And yeah, so once the

365
00:36:32.960 --> 00:36:37.599
furniture is out, I don't think there's it's just be

366
00:36:37.639 --> 00:36:47.519
about tidy and cleaning up, taking the carpet up. Yeah,

367
00:36:47.960 --> 00:36:53.960
I mean, what is it now, still August? There'll be

368
00:36:54.000 --> 00:36:59.679
someone new in there, probably by October. No, they won't

369
00:36:59.679 --> 00:37:05.159
because they have not started coming in here, so fingers crossed,

370
00:37:05.159 --> 00:37:10.880
there won't be anyone here to all. No, no, wait

371
00:37:10.880 --> 00:37:16.320
a minute, yeah, fingers crossed. Nothing before the before the

372
00:37:16.400 --> 00:37:19.159
end of the year. So maybe not until next year

373
00:37:21.039 --> 00:37:33.280
because just from experience, odsol likely to move in is Yeah,

374
00:37:33.400 --> 00:37:37.719
it's gonna be a lot of noise and stuff. You

375
00:37:37.840 --> 00:37:40.760
got seems to have two types of people, those who

376
00:37:40.880 --> 00:37:45.760
let the door slam and those that don't. And those

377
00:37:45.800 --> 00:37:50.400
that let the door slam generally there's sort of a

378
00:37:50.400 --> 00:37:56.000
bit of chaos there because they don't care. They're not

379
00:37:56.039 --> 00:38:00.239
being considerate. Those that don't let the door slam are

380
00:38:00.280 --> 00:38:05.719
being considerate towards the other neighbors. It's weird. I just

381
00:38:05.840 --> 00:38:11.199
this is that's what it's like here anyway. I think

382
00:38:11.280 --> 00:38:17.159
one of the people that lets her door slam downstairs,

383
00:38:16.559 --> 00:38:20.000
she's she's a nice, nice person, so it's not it's

384
00:38:20.039 --> 00:38:26.480
not really out of vindictiveness. She's just not thinking about

385
00:38:28.039 --> 00:38:30.199
she's I don't know, I'm not sure she hears it.

386
00:38:30.400 --> 00:38:32.760
She might not be able to hear it slam. There's

387
00:38:32.800 --> 00:38:36.079
also people that you know, perhaps can't hear the noise

388
00:38:36.199 --> 00:38:39.800
they're making, so you can't really blame them for that.

389
00:38:43.360 --> 00:38:47.440
But the one next door to her, it's ironic because

390
00:38:47.480 --> 00:38:51.920
when she first moved in last summer, she said, I

391
00:38:51.960 --> 00:38:55.000
wish they wouldn't slam her door next door. It shakes

392
00:38:55.039 --> 00:38:59.480
the whole flat shake, And I said, I know, it's horrible.

393
00:38:59.719 --> 00:39:02.400
That's why we try and tell people, try and we

394
00:39:02.480 --> 00:39:04.960
hope that people won't let the door slam because it

395
00:39:05.199 --> 00:39:09.800
shakes the building, and this noise is very loud, it echoes.

396
00:39:11.599 --> 00:39:15.840
And she said, oh, and then a few days later

397
00:39:15.960 --> 00:39:19.559
she's letting a door slam, and she did that continuously

398
00:39:20.159 --> 00:39:27.159
for the next year. I think it's the mentality of

399
00:39:27.639 --> 00:39:31.199
if you can't beat them, join them, and I've never

400
00:39:31.360 --> 00:39:44.880
really understood that one. I do wonder how people can

401
00:39:44.960 --> 00:39:48.679
let their door slam so often, though I've heard it

402
00:39:48.719 --> 00:39:54.880
downstairs go seventeen times. I realize it's probably been sad

403
00:39:54.880 --> 00:39:59.599
that I'm counting them, but seventeen times in just a

404
00:39:59.639 --> 00:40:04.639
few minut it's it's almost like they're like letting it slam,

405
00:40:04.920 --> 00:40:07.920
then opening up, pushing it open and let it slam,

406
00:40:08.159 --> 00:40:15.639
and just repeating that seventeen times, Like why why why

407
00:40:15.719 --> 00:40:25.960
would you do such a thing? Why? Why? Why? Why? Why? Yeah?

408
00:40:27.360 --> 00:40:33.320
I mean, sometimes my door slams if I don't catch it,

409
00:40:33.440 --> 00:40:37.079
or if I've got a visitor, and their natural reaction

410
00:40:37.239 --> 00:40:41.079
is just to let the door slam, which is possibly

411
00:40:41.119 --> 00:40:45.880
something I would do if I didn't know the door slammed,

412
00:40:46.039 --> 00:40:49.760
you know, because not all doors just slam shut, do

413
00:40:49.880 --> 00:40:52.639
they when you let go over them? Because these are

414
00:40:52.679 --> 00:40:58.159
fire protection doors, very very heavy, and they're just they're

415
00:40:58.159 --> 00:41:04.480
designed to slam shut. So it's not really anyone's fault

416
00:41:04.519 --> 00:41:09.960
because that's their design, because they're designed to close on

417
00:41:10.000 --> 00:41:16.960
their own. But do they have to slam? Can we

418
00:41:17.039 --> 00:41:22.119
not put some kind of silence proofer, you know, silence

419
00:41:22.159 --> 00:41:27.840
are on them. I figured if you put some kind

420
00:41:27.880 --> 00:41:35.360
of fuzzy tape just on inside the door, on the doorframe,

421
00:41:36.400 --> 00:41:39.440
that would probably take the shock, like a shock of

422
00:41:39.719 --> 00:41:45.480
absorbent that turn it from a bang to a you know,

423
00:41:45.679 --> 00:41:57.480
just just a little sound, which means we wouldn't hear it.

424
00:41:57.519 --> 00:42:01.280
I'm not hugely affected by anything that it's on downstairs.

425
00:42:02.159 --> 00:42:05.079
The door slamming, I'm used to it. It's just just

426
00:42:05.119 --> 00:42:10.599
one of those things. Upstairs. However, we don't have doors slamming,

427
00:42:10.639 --> 00:42:15.679
and never have done since I've lived there. So if

428
00:42:15.679 --> 00:42:23.280
the person next opposite me is another door slammer, it's

429
00:42:23.360 --> 00:42:44.159
gonna be wow annoying. Yeah, I wonder if I could do.

430
00:42:44.480 --> 00:42:46.719
I might actually look into that sea if there's anything

431
00:42:46.719 --> 00:42:52.000
I can do to fix the door from slamming or

432
00:42:52.039 --> 00:42:59.599
for making a big noise when it does slam. The

433
00:43:00.079 --> 00:43:03.920
so doesn't affect with the reason the door slams. So

434
00:43:04.000 --> 00:43:07.239
it's still sealed and everything just just a little buffer,

435
00:43:07.800 --> 00:43:13.239
a little a little something something to it, a little

436
00:43:13.320 --> 00:43:20.239
something something. Oh, come on, give me a little summer summer. Oh,

437
00:43:20.920 --> 00:43:25.880
I don't mean not that. Yeah, I might look into

438
00:43:25.920 --> 00:43:35.400
that today, do a little bit of research. Yeah, so

439
00:43:36.079 --> 00:43:41.039
that's my little I didn't told you about my dreams.

440
00:43:41.400 --> 00:43:47.800
I had this dream and I kept trying to get somewhere,

441
00:43:47.840 --> 00:43:53.840
and it was like a job interview, and I needed

442
00:43:53.880 --> 00:44:00.840
to be there by a certain time, and the person

443
00:44:01.039 --> 00:44:04.679
that it wasn't even a job. Was it a job

444
00:44:04.719 --> 00:44:06.760
in the view, or was it just to start the

445
00:44:06.840 --> 00:44:10.280
new job. It might have been to start the new job.

446
00:44:13.239 --> 00:44:15.519
I just couldn't get there. I did get there in

447
00:44:15.599 --> 00:44:20.159
the end, but I was struggling so much and I

448
00:44:20.199 --> 00:44:28.079
was getting distracted by other things. And when I did

449
00:44:28.159 --> 00:44:41.039
get there, there was some weird seminar going on. And

450
00:44:41.079 --> 00:44:44.639
then I think there was vampires involved for some reason,

451
00:44:46.079 --> 00:44:49.360
or some kind of really weird yeah, very weird behavior.

452
00:44:57.559 --> 00:45:02.159
I have no idea, no idea why had that dream?

453
00:45:02.280 --> 00:45:11.119
Very strange, very strange. Indeed, it's too late now now

454
00:45:11.119 --> 00:45:17.719
i've been talking. I've forgotten the dreams. Well, so I

455
00:45:17.760 --> 00:45:29.039
do yesterday? Yeah, not much really. Friday Thursday, yes, I

456
00:45:29.199 --> 00:45:41.880
ordered stuff online to get delivered, and today I'm going

457
00:45:41.960 --> 00:45:45.199
to do Q and a Friday later. I've gone from

458
00:45:45.280 --> 00:45:49.320
one question last week, so I didn't do one to

459
00:45:49.559 --> 00:45:55.039
about I think twelve questions this week. So it's going

460
00:45:55.119 --> 00:46:00.599
to be Yeah. I think it's going to be quite

461
00:46:00.599 --> 00:46:15.280
a hefty recording. Yeah, and that I think is it.

462
00:46:15.360 --> 00:46:17.159
I want to go and get my breakfast because I'm

463
00:46:17.239 --> 00:46:26.280
hungry at Lisa didn't. I didn't fall asleep during this

464
00:46:27.159 --> 00:46:32.960
recording like I did yesterday. I literally fell asleep. I

465
00:46:33.119 --> 00:46:43.719
edited out the snoring, but I was gone and that

466
00:46:43.800 --> 00:46:46.239
hasn't happened this time, although it needed it just then.

467
00:46:48.760 --> 00:46:54.239
But I'm in need of food. Food, food, food, food,

468
00:46:56.039 --> 00:47:00.639
So thank you for listening. Remember to be kind yourself

469
00:47:01.760 --> 00:47:07.119
because you do deserve to be happy and be gentle

470
00:47:07.159 --> 00:47:14.519
with yourself. You deserve to feel safe lots of love

471
00:47:16.880 --> 00:47:39.440
by relax in a more deep and meaningful way, maybe

472
00:47:39.719 --> 00:47:44.800
in a way that can not just allow you to

473
00:47:45.039 --> 00:47:56.039
feel calmer now and throughout the time we've spend together here,

474
00:47:58.079 --> 00:48:03.760
not just relaxed at the end of the recording when

475
00:48:03.760 --> 00:48:10.440
it's finished and you can enjoy that sense of comfort

476
00:48:10.639 --> 00:48:25.519
and peace. But also I think it would be nice

477
00:48:25.639 --> 00:48:45.440
to have those feelings of relaxation continue for longer after

478
00:48:45.519 --> 00:48:56.119
the recording has ended, so that you can still benefit

479
00:48:58.960 --> 00:49:06.239
from listening to my voice, maybe in a few hours time,

480
00:49:08.159 --> 00:49:21.719
perhaps tomorrow, and then by listening regularly, especially if you

481
00:49:21.800 --> 00:49:26.480
find like some people do and myself as well. I

482
00:49:26.599 --> 00:49:33.360
sometimes I find one particular recording that really resonates with me,

483
00:49:37.719 --> 00:49:40.119
and I just listen to it over and over again

484
00:49:42.360 --> 00:49:55.400
every morning, every evening. There was this recording from We're

485
00:49:55.400 --> 00:50:00.159
going back to about nineteen ninety nine. It was it

486
00:50:00.199 --> 00:50:04.880
wasn't hypnosis, but it was a guided visualization, so it

487
00:50:04.960 --> 00:50:12.159
kind of was hypnosis really, And I managed to find

488
00:50:12.199 --> 00:50:16.239
it again and it still has the same effect on me.

489
00:50:18.880 --> 00:50:28.599
And part of it was the person's voice relaxed me.

490
00:50:32.440 --> 00:50:38.639
She just felt so peaceful, and I'd look forward to

491
00:50:38.800 --> 00:50:45.239
listening to her in the morning and in the evening.

492
00:50:51.679 --> 00:51:00.639
And I knew before even pressing the play button that

493
00:51:01.000 --> 00:51:05.400
since I've done that pressed the play button. This was

494
00:51:05.760 --> 00:51:16.719
in the days of CD players pressed the play button.

495
00:51:20.159 --> 00:51:23.280
In fact, it might have even been a tap tape recorder.

496
00:51:24.280 --> 00:51:32.639
I'd lie down on the bed, and then even without

497
00:51:33.199 --> 00:51:46.840
necessarily listening to her words because I had them memorized. Really,

498
00:51:50.840 --> 00:51:56.840
it was as if my body knew exactly what to do,

499
00:52:01.599 --> 00:52:23.400
and the muscles just almost went into automatic relaxation, and

500
00:52:23.559 --> 00:52:37.199
I remember my mind would slow down. Now. Now, I

501
00:52:37.360 --> 00:52:43.840
was listening to this recording in the early days of

502
00:52:43.960 --> 00:52:54.679
learning hypnosis, and long before I ever made any videos

503
00:52:54.800 --> 00:52:59.480
or audio recordings myself, because I didn't start doing that

504
00:52:59.639 --> 00:53:13.679
to two thousand and six. But I knew, I knew

505
00:53:13.760 --> 00:53:26.519
how helpful I found being able to just let go,

506
00:53:29.559 --> 00:53:34.920
to have that trust in the person that I'm listening to,

507
00:53:42.599 --> 00:53:50.679
knowing that it's going to be just as relaxing, if

508
00:53:50.760 --> 00:54:00.159
not more so. Each time you hear my voice, you

509
00:54:00.239 --> 00:54:11.840
may feel the same. Some people have been listening to

510
00:54:11.920 --> 00:54:25.840
me for over a decade, maybe not solidly, obviously, not

511
00:54:25.880 --> 00:54:32.159
twenty four hours a day, but maybe people come back.

512
00:54:34.000 --> 00:54:47.719
Some people may be listen every day. That's something that

513
00:54:47.800 --> 00:55:00.800
I do which you may not realize by listening, is

514
00:55:04.880 --> 00:55:19.199
when I record these recordings. Now, for example, I also

515
00:55:20.679 --> 00:55:31.960
am affected by the words that I say. So if

516
00:55:31.960 --> 00:55:43.360
I set you focus on your feet, notice your feet relaxing,

517
00:55:45.840 --> 00:55:53.719
I will be focusing on my feet. I will be

518
00:55:53.840 --> 00:56:11.400
noticing my feet relaxing. If I said, focus on your

519
00:56:11.480 --> 00:56:23.559
hands and maybe notice the difference between each hand. Perhaps

520
00:56:23.760 --> 00:56:30.440
notice the air in the room, the temperature of the room.

521
00:56:32.320 --> 00:56:42.679
On the backs of your hands. You may start to

522
00:56:43.280 --> 00:56:51.360
notice what almost feels like a very light breeze, even

523
00:56:51.400 --> 00:56:55.639
though there may not be any type of breeze at

524
00:56:55.679 --> 00:57:08.639
all where you are right now. And as you become

525
00:57:09.280 --> 00:57:23.679
aware of your hands, I'm also aware of how relaxed

526
00:57:23.960 --> 00:57:47.719
my hands are feeling now. And when it comes to

527
00:57:49.280 --> 00:57:55.280
potentially drifting off to sleep, which may be the reason

528
00:57:55.639 --> 00:58:11.920
you're listening, I also feel drowsy when I make these recordings.

529
00:58:16.599 --> 00:58:33.000
I also notice my mind drifting. In fact, at times

530
00:58:35.039 --> 00:58:49.199
I've actually fallen asleep without even noticing, and then I

531
00:58:49.360 --> 00:59:01.320
carry on talking. It's only where I listen back to

532
00:59:01.360 --> 00:59:10.400
do the editing I hear snoring and I think I

533
00:59:10.400 --> 00:59:20.239
don't remember snoring. I remember talking. Is it snoring or

534
00:59:20.400 --> 00:59:27.159
was a pick turned up? That's why I sound like

535
00:59:27.199 --> 00:59:38.320
when I snare how I get really into the whole experience.

536
00:59:46.239 --> 00:59:55.280
I don't know how you feel. How relaxed do you

537
00:59:55.400 --> 01:00:06.360
feel in your feet, how relaxed you feel in your hands?

538
01:00:21.400 --> 01:00:33.639
I have noticed more and more that the more relaxed,

539
01:00:35.360 --> 01:00:51.199
deeper level of comfort you feel, the easier your breathing becomes.

540
01:00:57.719 --> 01:01:14.440
It's almost like that additional muscle relaxation. So this allows

541
01:01:14.480 --> 01:01:45.559
you debree easier without necessarily focusing on your breath, however,

542
01:01:45.800 --> 01:02:14.719
being able to notice the ease in which you breathe

543
01:02:14.800 --> 01:03:04.679
so naturally. You breathe so very easily and smoothly. Whenever

544
01:03:04.760 --> 01:03:23.079
I imagine my breathing improving. When I've got my eyes closed,

545
01:03:29.079 --> 01:03:41.960
I tend to visualize a beautiful field with trees and

546
01:03:42.239 --> 01:04:15.599
flowers producing all that life giving oxygen. And it feels

547
01:04:15.880 --> 01:04:37.639
nice to, if nothing else, just taking some time away

548
01:04:42.320 --> 01:05:25.639
from everything, enjoying that feeling of peace, serenity with a

549
01:05:26.000 --> 01:06:17.920
joyful heart. Time seems to just drip by, so very slowly, relaxed,

550
01:06:23.800 --> 01:07:02.920
so deeply peaceful, completely unattached to any thoughts whatsoever in

551
01:07:03.119 --> 01:08:07.480
this moment, completely free, noticing that your mind has slowed down.

552
01:08:15.800 --> 01:09:02.479
Slowed down because nothing really requires your attention, you can

553
01:09:02.760 --> 01:09:18.880
enjoy the physical sensations of allowing the stress to drip

554
01:09:19.600 --> 01:09:39.439
out of your body, dripping out of every part of

555
01:09:39.600 --> 01:10:04.159
your body and being released from your brain. Hung your

556
01:10:04.279 --> 01:10:55.439
mind slowly but surely. The muscles in your legs relax

557
01:11:00.479 --> 01:11:50.600
rats rexs so very deeply, relas so deeply. And the feelings,

558
01:11:53.239 --> 01:12:18.119
the pleasant feelings in your arms and shoulders, deepening each

559
01:12:18.520 --> 01:12:59.840
part of your body further and deeper and deeper. Noticine Yes,

560
01:13:00.079 --> 01:13:26.600
feedings in the back of your neck, the feedings in

561
01:13:26.720 --> 01:14:15.399
your wrists, muscles in the front of your body. I

562
01:14:15.600 --> 01:15:04.640
also feeling peaceful deeply. There's a sense of peace spreads

563
01:15:05.079 --> 01:15:44.640
through your very core. Even when you focus on your mind,

564
01:15:56.560 --> 01:17:10.479
your mind becomes a slower, deeper relaxing, so very slow

565
01:17:27.720 --> 01:18:24.359
his stomach PA's felling your stomach, her back. Notice. Notice

566
01:18:24.560 --> 01:18:43.000
how relaxed you now feel in the hall of your back.

567
01:19:08.159 --> 01:19:09.399
In a spy.

568
01:19:13.079 --> 01:19:17.800
From your brain all the way down the middle of

569
01:19:17.880 --> 01:19:42.119
your back, sending and receiving millions of messages every day, deepcomfort,

570
01:19:45.079 --> 01:19:59.039
increasing deeply relaxed.

571
01:20:28.520 --> 01:20:54.760
N N.

572
01:20:59.119 --> 01:21:08.319
Spreading those signals down your spine or cord into air

573
01:21:08.720 --> 01:21:28.239
every part of your body, your shins and your calf muscles,

574
01:21:55.319 --> 01:21:56.760
your outburs.

575
01:21:59.640 --> 01:21:59.880
Mm.

576
01:22:12.800 --> 01:22:30.239
Feelings of peace and tranquility spreading through your body, tips

577
01:22:30.239 --> 01:22:46.239
of your toes, to your eyes, your fingers, all the

578
01:22:46.239 --> 01:23:31.920
way to your lower back. And letting reacting God pace,

579
01:23:47.720 --> 01:24:17.760
drifting mind there wandering away, happy to let go, let

580
01:24:18.439 --> 01:25:23.760
go completely, let go, so tranquil, your whole body enjoying

581
01:25:23.880 --> 01:27:39.479
a sense listening ger he more cops in, peaceful, enjoy

582
01:27:45.239 --> 01:28:30.039
the space, this space of peace and safety. Fay relaxed,

583
01:29:03.760 --> 01:30:24.000
d letting go. Maybe we can just focus on the

584
01:30:24.239 --> 01:30:59.520
different parts of your body, just to notice your forehead.

585
01:30:59.760 --> 01:32:01.760
And yes, June said leshh, noticing in the sense of

586
01:32:04.720 --> 01:33:20.680
complete freedom, absolute freedom, dress day, dress day.

587
01:33:33.079 --> 01:33:33.880
He's on.

588
01:33:35.920 --> 01:35:24.880
Energy peace to breathe, such ease, Lis, you may you

589
01:35:25.159 --> 01:36:25.359
may not have noticed your mind drifting, peaceful move in

590
01:36:25.640 --> 01:36:45.800
even more deeply in the direction of total blissful pace,

591
01:36:50.079 --> 01:38:53.840
blissful pace to total pace, com so calm, letting go,

592
01:39:18.760 --> 01:40:29.680
peace of mind rex foty so rex so relaxed. Her

593
01:40:29.920 --> 01:41:02.800
body feels almost invisible, so very relaxed and pasteful, so

594
01:41:10.560 --> 01:42:11.000
pace right like God. I'm sweeps so and you could

595
01:42:11.199 --> 01:42:21.239
start to notice that you are feeling more relaxed, even

596
01:42:21.359 --> 01:42:32.479
though I've not purposely focused your mind upon that sense

597
01:42:32.920 --> 01:42:38.760
of physical comfort that is growing within you throughout your body,

598
01:42:42.000 --> 01:42:51.600
and your mind starts to slow down, and that could

599
01:42:51.720 --> 01:43:00.439
be almost in recognition of I guess my speech being

600
01:43:00.680 --> 01:43:17.800
particularly fast, and things just generally feel calmer. Just by

601
01:43:18.840 --> 01:43:27.960
listening to my voice, you give yourself an opportunity to

602
01:43:28.079 --> 01:43:34.000
take a break from the day, take a break from

603
01:43:34.760 --> 01:43:42.000
your life as it is, and to give yourself a rest,

604
01:43:44.640 --> 01:43:51.920
giving yourself permission to take some time off and to

605
01:43:52.079 --> 01:43:57.960
allow your body to relax and allow your mind to

606
01:43:58.119 --> 01:44:10.279
slow down, which in turn releases the tension any stresses

607
01:44:10.479 --> 01:44:18.760
that you had in your body. It's almost as if

608
01:44:20.319 --> 01:44:24.600
the parts of your body just open up, allowing the

609
01:44:24.720 --> 01:44:37.439
negativity out and at the same time replacing that negativity

610
01:44:37.640 --> 01:44:46.520
with positive healing energy, which then fills your body up

611
01:44:47.920 --> 01:44:59.840
and your mind to also starts to appreciate those feelings

612
01:45:00.119 --> 01:45:17.079
sort of increasing confidence, an almost uplifting feeling, positive healing,

613
01:45:20.279 --> 01:45:28.800
an energy that spreads through your body like a wave

614
01:45:31.159 --> 01:45:43.279
of comfort. And all this comes from just allowing yourself

615
01:45:46.119 --> 01:45:51.319
a few minutes, maybe half an hour, however long you

616
01:45:51.399 --> 01:46:04.439
want it to be, just rest and allow your mind

617
01:46:04.640 --> 01:46:15.359
and your body to almost reset itself to the settings

618
01:46:15.560 --> 01:46:31.079
of comfort and relaxation, calmness, which allows more room for

619
01:46:32.520 --> 01:46:44.520
feelings of pleasure and happiness to move around your body

620
01:46:46.319 --> 01:46:52.760
and into your mind, almost as if your mind and

621
01:46:52.880 --> 01:47:04.399
your body are sinking together, almost mirroring each other, with

622
01:47:04.880 --> 01:47:19.279
that growing positivity and calmness, and it feels nice, really

623
01:47:19.399 --> 01:47:25.279
does feel nice to know that you are the one

624
01:47:25.399 --> 01:47:38.600
that has allowed yourself to feel more comfort than to

625
01:47:38.960 --> 01:47:52.399
experience more of this deep relaxation spreading throughout your body.

626
01:47:59.439 --> 01:48:04.760
And as I focus on each part of your body,

627
01:48:07.159 --> 01:48:19.199
you can notice that that part becomes even more relaxed

628
01:48:21.199 --> 01:48:30.039
just by focusing on it. It becomes even more calm

629
01:48:30.319 --> 01:48:41.039
and comfortable just by focusing. And as I move down

630
01:48:41.239 --> 01:48:48.720
your body, starting at your head, the parts that you

631
01:48:48.800 --> 01:48:58.760
have already focused on or continue to relax deeply, and

632
01:48:58.880 --> 01:49:05.960
those parts with not yet focused on or just automatically

633
01:49:09.800 --> 01:49:18.560
release any remain intention in anticipation of even more comfort

634
01:49:19.920 --> 01:49:30.560
about to come. Now, I'm going to start by focusing

635
01:49:31.279 --> 01:49:37.720
on your forehead. Just being aware of the feelings of

636
01:49:37.840 --> 01:49:48.560
your forehead and any background sounds like mister Herbert Opigeon

637
01:49:50.560 --> 01:49:57.520
can just allow you to feel even more relaxed. Just

638
01:49:57.800 --> 01:50:03.680
means you're in the moment. This isn't this isn't a

639
01:50:03.840 --> 01:50:12.720
sterile environment. This is the world. I live in the countryside,

640
01:50:14.359 --> 01:50:24.319
so there's lots of nature sounds, around, so as you

641
01:50:24.479 --> 01:50:30.720
focus on your forehead, just notice how it becomes even

642
01:50:31.800 --> 01:50:41.359
more relaxed as you focus only on my voice and

643
01:50:41.520 --> 01:50:49.920
that part of your body. Moving down to your eyes,

644
01:50:52.039 --> 01:51:03.159
focusing on your eyes, noticing how your eyelids feel so

645
01:51:03.479 --> 01:51:13.239
heavy yet so light at the same time, and all

646
01:51:13.279 --> 01:51:24.560
the muscles around your eyes relaxing completely. Moving your focus

647
01:51:26.079 --> 01:51:32.680
down to your mouth, your lips, your tongue, your teeth,

648
01:51:32.920 --> 01:51:46.079
your gums, the hole of your mouth relaxing, calm and loose,

649
01:51:50.520 --> 01:51:58.720
as you focus now on your jaw, just a part

650
01:51:58.840 --> 01:52:03.720
of your journey mouth and your chin, but all the

651
01:52:03.800 --> 01:52:08.159
way up the size of your face, to your ears,

652
01:52:10.439 --> 01:52:26.319
the hole of your jaw, feeding more relaxed and calm.

653
01:52:34.520 --> 01:52:43.560
Focusing on your neck, the front of your neck and

654
01:52:43.720 --> 01:52:56.720
your throat relaxing and loose and calm. The sides of

655
01:52:56.840 --> 01:53:02.079
your neck right to the left side of your neck,

656
01:53:05.039 --> 01:53:20.880
relax and loose and calm. And now the back of

657
01:53:21.000 --> 01:53:33.800
your neck, focusing on the back of your neck, letting

658
01:53:34.000 --> 01:53:38.680
go of any tension that may have been there before,

659
01:53:40.520 --> 01:53:54.680
and enjoying that sense of increasing comfort and release thing

660
01:53:54.800 --> 01:54:05.199
you can experience in the back of your neck. Moving

661
01:54:05.439 --> 01:54:12.039
down your back and moving either side of your spine

662
01:54:13.319 --> 01:54:18.039
right from the top of your back all the way

663
01:54:18.279 --> 01:54:30.920
down to the bottom of your back, down to your

664
01:54:31.039 --> 01:54:41.560
lower back. Did you move up and down your spine,

665
01:54:43.720 --> 01:54:48.119
you can feel the muscles either side of your spine

666
01:54:50.359 --> 01:55:04.920
relaxing even more. And as those muscles relax, that sense

667
01:55:05.000 --> 01:55:15.479
of comfort starts to spread outwards from your spine into

668
01:55:15.720 --> 01:55:22.319
both sides of your back, the top of your back,

669
01:55:23.199 --> 01:55:29.439
the middle, and your lower back. And as you scan

670
01:55:31.119 --> 01:55:38.960
gently and slowly up and down your back, there's the

671
01:55:39.119 --> 01:55:44.960
muscles in the top of your back relax and become looser.

672
01:55:49.319 --> 01:55:55.279
The muscles in the middle of your back also seem

673
01:55:55.399 --> 01:56:04.920
to just almost divide from each other, wating and almost melting,

674
01:56:10.680 --> 01:56:16.680
and in your lower back there seems to be an

675
01:56:16.720 --> 01:56:30.359
extra special feeling of comfort. The spreads into.

676
01:56:30.199 --> 01:56:36.039
Your hips, sit down your lower back and into your hips,

677
01:56:40.720 --> 01:56:42.079
into the area where.

678
01:56:41.920 --> 01:56:50.439
Your cosix are, and into your buttocks, and all those

679
01:56:50.600 --> 01:56:59.720
muscles that spread in your lower back into your hip

680
01:57:00.039 --> 01:57:19.600
are start to melt, start to reading, let go and

681
01:57:19.800 --> 01:57:26.319
even know where about to focus on your shoulders, your

682
01:57:26.520 --> 01:57:37.159
back and your spine will continue to let go, continue

683
01:57:38.000 --> 01:57:52.880
to relax so calmly, and if you focus on your shoulders.

684
01:57:54.680 --> 01:58:10.720
You may notice they're already feeding re loose, They're already

685
01:58:13.800 --> 01:58:36.960
feeding calm and fear. Those muscles that move from your

686
01:58:37.119 --> 01:58:56.479
neck into your shoulders feel so soft and gentle, so

687
01:58:56.960 --> 01:59:25.920
smooth and calm, and the feeling in your shoulders seems

688
01:59:26.199 --> 01:59:33.880
to spread deep into your shoulders, a sense of relaxation,

689
01:59:35.119 --> 01:59:46.600
not just traveling deeply into your muscles, but also relaxing

690
01:59:49.479 --> 01:59:59.319
the bones and moving all the way to underneath your arms,

691
02:00:02.159 --> 02:00:08.119
relaxing a whole area between the tops of your shoulders

692
02:00:09.439 --> 02:00:27.199
and underneath your arms healing. You feel so relaxed and

693
02:00:27.479 --> 02:00:43.039
comfortable in your shoulders, which sense that deep healing message

694
02:00:48.399 --> 02:01:00.960
into your arms. You may feel almost as your arms

695
02:01:01.039 --> 02:01:12.880
are not even that because they're so relaxed, so deeply relaxed,

696
02:01:20.079 --> 02:02:00.359
so so calm, so loose. That feeling spreading oh all

697
02:02:00.520 --> 02:02:14.159
the way down your arms two elbows, including your elbows

698
02:02:24.039 --> 02:02:40.680
circumfort spreads or away into wrists, your forearments and your

699
02:02:40.800 --> 02:03:09.079
wrists so heavy. Yet at the same time, sunlight and gentle.

700
02:03:33.239 --> 02:03:33.920
F s.

701
02:03:36.479 --> 02:04:12.960
Now on your hands, My hands, so peaceful.

702
02:04:13.960 --> 02:04:14.960
In your hands.

703
02:04:33.800 --> 02:04:59.479
The sense of real pace just seems to feel so

704
02:04:59.600 --> 02:05:36.239
if million. When your hands relax deeply else you thinks

705
02:06:08.800 --> 02:07:13.920
thing this sidlish, you think it tips, moving your attention

706
02:07:14.640 --> 02:07:44.720
left from your body, so comfortable, moving your focus.

707
02:07:46.119 --> 02:08:29.560
To legs, keeps.

708
02:09:06.000 --> 02:10:01.960
Love, mussels in your figs and knees, I relaxed, cough muscles,

709
02:10:03.600 --> 02:12:11.920
just shades, compassie in the feathing in your faints.

710
02:12:18.920 --> 02:13:14.640
Sir, peaceful, sircolm, sad, peaceful, sircolm, so peaceful, s calm.

711
02:13:18.600 --> 02:13:18.680
So.

712
02:13:20.680 --> 02:13:52.199
Peace fall RelA sin peace fall c calm, love that

713
02:13:52.680 --> 02:14:18.199
deep relaxation, to spread your chest, stomach, let it go everything.

714
02:14:29.439 --> 02:14:35.439
So I'm gonna start counting down now from twenty down

715
02:14:35.520 --> 02:14:43.640
to one. You can imagine in a way it's like

716
02:14:44.439 --> 02:14:50.880
just walking down some steps and each step or twenty steps,

717
02:14:50.960 --> 02:14:59.920
and each step represents a level of comfort. Each step

718
02:15:00.600 --> 02:15:16.159
represents a deepening of that comfort, and the furvies you

719
02:15:16.319 --> 02:15:22.359
walk down those steps that deeper and more relaxed you feel.

720
02:15:29.079 --> 02:17:16.360
So starting with number twenty twenty, nineteen eighteen, movie seven

721
02:17:16.600 --> 02:21:03.559
ten sixteen three four four two.

722
02:23:01.879 --> 02:26:19.440
USU H.

723
02:26:28.319 --> 02:27:29.040
Eight seven.

724
02:28:03.920 --> 02:29:31.959
Us sick.

725
02:30:21.200 --> 02:31:40.959
Five four.

726
02:32:09.879 --> 02:33:46.520
Dust us.

727
02:34:42.600 --> 02:36:12.120
U us.

728
02:36:08.680 --> 02:36:09.360
And now.

729
02:36:13.719 --> 02:36:26.399
As you focus on your eyes, We're gonna count down

730
02:36:26.799 --> 02:36:37.920
from ten down to one. Focusing just on your eyes,

731
02:36:41.680 --> 02:36:50.200
your eyelids, the muscles around your eyes, your eye walls themselves,

732
02:36:51.719 --> 02:37:08.719
a whole area that makes up your eye. And as

733
02:37:08.799 --> 02:37:17.159
we count down for ten down to one, whilst focus

734
02:37:17.319 --> 02:37:30.040
in on your eyes, you will become twice is relaxed

735
02:37:32.280 --> 02:37:45.319
with each number counting down. That you may find the

736
02:37:45.479 --> 02:37:51.959
on you want to do is just drift off to sleep.

737
02:37:54.959 --> 02:38:01.559
And if that's what you want, then just allow yourself

738
02:38:01.680 --> 02:38:02.159
to do that.

739
02:38:08.760 --> 02:38:13.520
Now, focusing on your.

740
02:38:13.440 --> 02:38:21.120
Eyes, I'm going to begin counting down from ten down

741
02:38:21.200 --> 02:44:56.440
to one right now, ten nine eight seven four.

742
02:44:58.600 --> 02:46:27.680
Three USUS.

743
02:47:32.760 --> 02:47:54.040
One. So counting down from ten to one ten nine

744
02:47:55.719 --> 02:48:23.399
eight seven six five four three two one. And maybe

745
02:48:23.559 --> 02:48:26.479
that was a bit too quick in order to relax.

746
02:48:27.680 --> 02:48:31.920
Maybe it's a bit too fast for you to notice

747
02:48:32.200 --> 02:48:40.280
the calming of your body, maybe even a little bit

748
02:48:40.319 --> 02:48:44.399
of pressure. They're like, you're counting down from ten to one.

749
02:48:44.520 --> 02:48:47.959
Would you expect me to do? Man, expect me just

750
02:48:48.079 --> 02:48:57.559
to go with floppy just because you're counting down. I

751
02:48:57.639 --> 02:49:01.120
could try it again this time. I'll go a bit

752
02:49:01.200 --> 02:49:08.479
slower this time that you focus on the whole of

753
02:49:08.559 --> 02:49:15.360
your body before we focus on your legs. Just notice

754
02:49:16.959 --> 02:49:29.760
how your body does start to feel more relaxed. With

755
02:49:31.040 --> 02:50:04.520
every number that I count down ten nine, eight, seven, six,

756
02:50:12.959 --> 02:51:22.840
five four three one, and just notice how how you feel, generally,

757
02:51:23.280 --> 02:51:37.559
how your body feels. It's not necessarily even about counting

758
02:51:37.719 --> 02:51:44.840
down from ten to one. It's that space that you have,

759
02:51:46.159 --> 02:52:04.639
that space between being active physically or mentally to just

760
02:52:09.360 --> 02:52:14.520
sitting or lying down, just being there, not doing anything,

761
02:52:14.719 --> 02:52:21.319
not saying anything, or needing to think about anything. So

762
02:52:22.040 --> 02:52:25.040
it opens up a space, you know, a bit of

763
02:52:25.120 --> 02:52:36.120
a space, a gap. And the more I came down

764
02:52:36.159 --> 02:52:43.520
from ten to one, the bigger that gap becomes. So

765
02:52:43.639 --> 02:52:56.079
there's that gap of calmness, of comfort, relaxation. It's a

766
02:52:56.200 --> 02:53:10.239
nice feeling, and it moves those stresses or discomforts physically

767
02:53:10.440 --> 02:53:29.079
or emotionally, moves them away. Allows you to just slow

768
02:53:29.200 --> 02:53:35.479
down ione to count again from ten down to one,

769
02:53:35.920 --> 02:53:46.159
and notice that gap widening, the gap, and as it widens,

770
02:53:46.200 --> 02:53:52.239
it's almost like the stress and attention falls into the

771
02:53:52.360 --> 02:54:17.760
gap and give you that distance, that space. Now ten

772
02:54:22.399 --> 02:56:19.000
nine eight, seven, six, five four three two one. Now,

773
02:56:19.239 --> 02:56:39.319
how does your body feel now? Can you notice that

774
02:56:40.360 --> 02:57:17.440
the feeling calmer, the feeling more relaxed. As we now

775
02:57:17.600 --> 02:57:37.920
focus on your legs, just your legs. We're just gonna

776
02:57:38.360 --> 02:57:57.760
start with focusing on your thighs. Of course, it's not

777
02:57:57.920 --> 02:58:06.360
the most exciting team thing to be doing, because I'm sure,

778
02:58:06.520 --> 02:58:09.079
like most of your body, there's not a lot going

779
02:58:09.159 --> 02:58:21.840
on right now. Just focusing on the whole of your thighs,

780
02:58:24.639 --> 02:58:28.360
the tops of your thighs, the sides of your thighs,

781
02:58:30.600 --> 02:58:35.040
the bottoms of your thighs, your outer thighs, and your

782
02:58:35.200 --> 02:58:40.399
inner thighs. Basically the whole of your thigh that leads

783
02:58:41.440 --> 02:58:56.959
into your hip and it goes down to your knee joints. Now,

784
02:58:57.079 --> 02:59:04.079
this is a big area. It's a very heavy area.

785
02:59:04.600 --> 02:59:10.559
It's very strong, probably the strongest muscles in your body

786
02:59:11.280 --> 02:59:25.559
or in your thighs. But I don't think we perhaps

787
02:59:27.559 --> 02:59:40.280
give enough attention to our thighs. Perhaps we don't acknowledge

788
02:59:40.959 --> 03:00:00.360
how important our thighs are to our lives, how much

789
03:00:02.959 --> 03:00:16.479
they actually do for us all through our lives. And

790
03:00:16.600 --> 03:00:19.200
it may seem to sound really weird.

791
03:00:19.000 --> 03:00:19.079
But.

792
03:00:21.959 --> 03:00:28.079
I think that all of our body parts, especially our thighs,

793
03:00:29.079 --> 03:00:36.440
needs some TLC, a bit of love shown, a bit

794
03:00:36.479 --> 03:00:55.159
of acknowledgement. I thank you gratitude for our thighs do

795
03:00:55.399 --> 03:01:05.079
for us, and I know this may sound a bit strange.

796
03:01:07.680 --> 03:01:10.760
Maybe you think, why am I Surely I should be

797
03:01:10.840 --> 03:01:15.639
out in the garden hugging a tree or something. Well,

798
03:01:19.760 --> 03:01:22.040
it's hard to set a microphone up on a tree.

799
03:01:23.079 --> 03:01:25.319
That's why I'm doing this indoors. Otherwise I wouldn't be

800
03:01:25.360 --> 03:01:29.280
outside huging a tree. I can't see the television from

801
03:01:29.280 --> 03:01:39.879
the tree. If you move down to your knees gain

802
03:01:40.159 --> 03:01:48.280
such an important part. And I think we don't necessarily

803
03:01:49.719 --> 03:01:54.079
I want to speak for myself. You know, I don't

804
03:01:54.159 --> 03:02:00.600
necessarily appreciate all that my needs do for me until

805
03:02:02.159 --> 03:02:05.600
I have a problem with my knee. It's occasionally if

806
03:02:05.680 --> 03:02:10.680
I ever maybe i'll bash it or it's aching for

807
03:02:10.799 --> 03:02:17.559
some reason. It's then that I realize how much it does.

808
03:02:19.200 --> 03:02:22.440
You know, the benefit of being able to use my

809
03:02:22.680 --> 03:02:32.360
legs without any kind of physical discomfort is a beautiful

810
03:02:32.440 --> 03:02:41.680
thing that's possibly not appreciated until it's temporarily removed. You

811
03:02:41.760 --> 03:02:48.600
know that's comfort. But as you focus on your knees,

812
03:02:50.760 --> 03:02:56.440
regardless of how your knees feel, you can have that

813
03:02:56.719 --> 03:03:02.840
sense of gratitude and love to your knees for all

814
03:03:03.000 --> 03:03:15.200
that they do for you. And you can still have

815
03:03:15.360 --> 03:03:19.520
that attention on your thighs and maybe notice how your

816
03:03:19.600 --> 03:03:31.479
thighs feel. Maybe you've noticed that they are relaxing more

817
03:03:33.280 --> 03:03:44.479
deeply as you focus now on the bottoms of your

818
03:03:44.559 --> 03:03:49.239
legs and your shins, and your calf muscles, the bones

819
03:03:50.280 --> 03:03:57.120
between your knees and your feet, incorporating of course, your

820
03:03:57.200 --> 03:04:09.200
ankles so important. You know, anyone that's had even like

821
03:04:09.360 --> 03:04:16.239
the slightest sprain of an ankle knows how how much

822
03:04:16.399 --> 03:04:26.239
we take our ankles for granted. And it's kind of

823
03:04:26.319 --> 03:04:31.680
strange in a way when you think that. You know, logically,

824
03:04:32.040 --> 03:04:35.120
our wrists are a lot thinner than the rest of

825
03:04:35.200 --> 03:04:39.879
our arms, which is okay, it doesn't I can't see

826
03:04:39.879 --> 03:04:43.360
any problem with that because we're just picking stuff up.

827
03:04:44.959 --> 03:04:51.159
Our ankles so much thinner than the rest of our legs,

828
03:04:57.600 --> 03:05:02.000
and from a physics perspective or logical even it doesn't

829
03:05:02.079 --> 03:05:08.079
really make sense that all this weight would ultimately be

830
03:05:09.159 --> 03:05:19.200
resting on your ankles then leading to your feet, that

831
03:05:19.799 --> 03:05:28.719
thin area, thin bone. Yeah, it does so much great work.

832
03:05:30.920 --> 03:05:40.399
Supports us, supports our body for a lifetime, helps us

833
03:05:41.120 --> 03:05:50.479
to balance, helps you to get around and be mobile.

834
03:05:56.799 --> 03:06:04.600
And there's the calf muscles, of course, when I was younger,

835
03:06:05.000 --> 03:06:08.360
I couldn't see the pointing calf muscles didn't seem to

836
03:06:08.479 --> 03:06:14.399
do anything. Okay, if I walked around on tiptoes, then

837
03:06:14.600 --> 03:06:18.319
my calf muscles get some work. But of course that's

838
03:06:18.399 --> 03:06:22.399
not true. The calf muscles are being used whenever we

839
03:06:22.840 --> 03:06:36.360
use our legs and your shins there to protect your

840
03:06:36.479 --> 03:06:45.479
lower legs, shaped in a way, almost as a protector

841
03:06:45.920 --> 03:07:00.639
for the bone, leading of course to your ankles and

842
03:07:00.799 --> 03:07:07.719
your feet. But we're not going to focus on your feet.

843
03:07:07.799 --> 03:07:12.159
We're just going to focus on the legs. And I realize,

844
03:07:14.239 --> 03:07:18.120
and now that I've mentioned your feet, you'll probably focusing

845
03:07:18.399 --> 03:07:21.479
on them anyway, So maybe I should focus on your

846
03:07:21.520 --> 03:07:27.360
feet a little bit. You can have them in your

847
03:07:27.399 --> 03:07:33.799
awareness the same as you have your thighs in your awareness.

848
03:07:34.639 --> 03:07:38.520
Even though we haven't been focusing on your thighs a

849
03:07:38.680 --> 03:07:49.760
few minutes, I've been focusing on your ankles. There's still

850
03:07:49.840 --> 03:08:04.920
that sensation of comfort in your thighs in there, that

851
03:08:05.399 --> 03:08:15.399
movement of energy because the thighs hold lots of different sensations.

852
03:08:16.879 --> 03:08:21.719
Of course, there's the muscles, the big strong muscles that

853
03:08:21.840 --> 03:08:34.680
we have in our thighs, but the skin on the

854
03:08:34.840 --> 03:08:40.280
outside of the thighs, as in the outside of all

855
03:08:40.399 --> 03:08:49.239
of our body can be very sensitive, sensitive to the touch,

856
03:08:52.000 --> 03:09:05.360
sensitive to temperature. And inside your thighs the bones, there's

857
03:09:06.399 --> 03:09:11.200
the muscle, there's the blood, vessels, the ar trees, to

858
03:09:11.360 --> 03:09:20.000
all this stuff that's inside your thighs. I guess sometimes

859
03:09:20.840 --> 03:09:23.360
it'd be nice if you could actually put your fingers

860
03:09:24.600 --> 03:09:30.639
inside your thighs and a message, so you can message

861
03:09:30.680 --> 03:09:33.840
on the outside, of course, but to be able to

862
03:09:33.920 --> 03:09:37.040
get deep into the muscles, and to be able to

863
03:09:37.200 --> 03:09:43.520
just message inside your thighs, message in the bones of

864
03:09:43.639 --> 03:09:54.879
your leg, message in all the veins. Just gently healing

865
03:09:55.559 --> 03:10:04.639
your thighs and you can move down message and inside

866
03:10:04.719 --> 03:10:10.520
your knees, just message in those bones, but with healing

867
03:10:10.879 --> 03:10:18.719
fingertips spreading that healing energy deep into the choints of

868
03:10:18.840 --> 03:10:28.280
your knees. Of course, there's the back of your knee

869
03:10:28.479 --> 03:10:34.399
and the inside crease where your knee is. It's a

870
03:10:34.520 --> 03:10:40.000
very sensitive area. Very it feels very nice when you

871
03:10:40.239 --> 03:10:44.920
stroke it. That might be because it's an area that's

872
03:10:44.959 --> 03:10:50.760
not really touched very often. It's almost like a hidden part,

873
03:10:52.120 --> 03:10:58.879
that crease in your legs. It's almost it's like a

874
03:10:59.000 --> 03:11:04.239
part that has a sensitivity which is a little bit different.

875
03:11:12.040 --> 03:11:21.959
Of course, it's protected by your legs. So you can

876
03:11:22.040 --> 03:11:27.399
imagine putting your fingers into that crease in your legs,

877
03:11:33.200 --> 03:11:37.840
folding between your legs. You can just message with your fingertips.

878
03:11:39.040 --> 03:11:45.200
Imagine your fingertips going inside, massage in the muscle or

879
03:11:45.319 --> 03:11:54.000
tissue you can cause, field the bones of.

880
03:11:54.079 --> 03:12:05.959
Your knees, heading through your fingertips, and then as you

881
03:12:06.120 --> 03:12:06.840
go down.

882
03:12:09.479 --> 03:12:12.280
To your calf muscles, and that's the part I'd like

883
03:12:12.360 --> 03:12:17.040
to be able to really put my fingertips deep inside

884
03:12:17.840 --> 03:12:26.760
my calf muscles, massage in every single tissue of that muscle,

885
03:12:28.360 --> 03:12:38.280
healing every part, and then doing the same for my shins,

886
03:12:41.479 --> 03:12:48.360
massage in and gently stroking the bones, generally stroking them,

887
03:12:49.280 --> 03:12:54.000
healing in a loving way because they deserve to be treated.

888
03:12:57.040 --> 03:13:01.200
There's the precious bones that they are, because our legs

889
03:13:01.200 --> 03:13:04.559
are so precious as in all the other parts of

890
03:13:04.639 --> 03:13:12.840
our body, the more precious at any chul on the planet.

891
03:13:21.360 --> 03:13:29.360
When you start to think about your legs in this way,

892
03:13:33.959 --> 03:13:40.639
they can change your perspective. It might sound a bit

893
03:13:43.680 --> 03:13:48.000
a bit silly to start with the idea of having

894
03:13:48.879 --> 03:13:58.879
love for your legs, showing appreciation for your thighs, wanting

895
03:13:59.000 --> 03:14:02.920
to be able to put your hands in your thighs,

896
03:14:05.159 --> 03:14:11.520
massage the muscles and the bones, and to get your

897
03:14:11.639 --> 03:14:19.639
fingers deep in there and releasing all tension. Just to

898
03:14:19.840 --> 03:14:29.280
show how much you care about your legs, how much

899
03:14:29.360 --> 03:14:35.040
you care for what your legs do for you regularly,

900
03:14:37.440 --> 03:14:47.600
your knees, your calves, your ankles, the strength of your ankles,

901
03:14:50.559 --> 03:14:55.239
considering how thin they are compared to the rest of

902
03:14:55.319 --> 03:15:05.079
your legs, especially your thighs. Yeah, they're so strong, so flexible,

903
03:15:08.879 --> 03:15:21.719
absolutely amazing things. Your ankles are truly a gift because

904
03:15:21.719 --> 03:15:30.479
of what they do for you, supporting all that weight,

905
03:15:32.479 --> 03:15:36.879
regardless of how what weight you are, even if you

906
03:15:37.000 --> 03:15:41.719
only eat ate stone, there's still a lot of weight

907
03:15:42.000 --> 03:15:48.639
for these little ankles. How am a lot heavier than

908
03:15:48.680 --> 03:15:59.600
maystone double dout, Yet my ankles support my body all

909
03:15:59.639 --> 03:16:06.079
the time. What they do give off a sigh of

910
03:16:06.200 --> 03:16:11.440
relief when I sit down, as in fact, my whole

911
03:16:11.520 --> 03:16:21.040
legs do my feet feet or so go my toes clap.

912
03:16:22.239 --> 03:16:50.840
They're so happy. Your legs really are amazing. I don't

913
03:16:50.840 --> 03:16:54.760
know that talking about talking about your legs is probably

914
03:16:57.280 --> 03:17:00.879
possibly among the most of your most boring things you've

915
03:17:00.920 --> 03:17:09.920
ever heard anyone say, possibly you're boring or not. Everything

916
03:17:10.000 --> 03:17:25.440
I said is true. Your legs are amazing. Your legs

917
03:17:25.639 --> 03:17:45.120
deserve not just respect, they deserve to relax deeply. They

918
03:17:45.280 --> 03:17:50.600
deserve to take some time out of the day to

919
03:17:50.840 --> 03:18:26.959
just let go completely. Your legs really can relax. And

920
03:18:27.120 --> 03:18:31.040
because the legs are so such a most, you know,

921
03:18:31.319 --> 03:18:37.200
very important part of your body. When you relax your legs,

922
03:18:37.319 --> 03:18:44.559
the rest of your body also naturally follows in that

923
03:18:48.280 --> 03:19:00.559
journey of comfort. Like I feel in my hips, my

924
03:19:00.760 --> 03:19:08.079
hips feel really loose, and also my lower back as well.

925
03:19:10.120 --> 03:19:15.840
My lower back really feels it feels stretched, even though

926
03:19:15.879 --> 03:19:19.479
I'm just sitting in a chair and there's no stretching

927
03:19:22.200 --> 03:19:25.399
as far as I'm aware that I'm doing. It's almost

928
03:19:25.399 --> 03:19:29.200
as if the muscles are just relaxed so much that

929
03:19:29.319 --> 03:19:36.399
there is a natural stretch as the tension has reduced

930
03:19:37.840 --> 03:19:56.440
a lot. And I'm now going to count down from

931
03:19:57.079 --> 03:20:06.120
ten down to one, and you can continue to fill

932
03:20:07.920 --> 03:20:40.399
wonderfully relaxed ten nine, eight, seven, six, five, four three

933
03:20:44.440 --> 03:21:05.239
two one relax. So I'm just going to count down

934
03:21:06.760 --> 03:21:11.440
from five down to one, and as a countdown, if

935
03:21:11.479 --> 03:21:18.559
you just focus on the numbers, just the numbers counting down.

936
03:21:19.639 --> 03:21:28.760
And notice how you feel in this moment as you

937
03:21:28.920 --> 03:21:36.440
hear the numbers counting down, knowing that those numbers counting

938
03:21:36.520 --> 03:21:46.680
down represent you feeling calmer, not just in your body,

939
03:21:46.840 --> 03:21:55.200
but also relaxing your mind. Just notice how you feel.

940
03:21:56.079 --> 03:22:01.959
There's nothing to do, there's nothing to say, there's nothing

941
03:22:02.120 --> 03:22:45.159
to think about, starting with number five, four, three two one.

942
03:22:54.799 --> 03:23:07.040
As you notice the gradual letting go of the tension

943
03:23:07.280 --> 03:23:14.399
in your body, you may also begin to notice and

944
03:23:14.559 --> 03:23:23.559
be aware of how your mind is starting to slow down.

945
03:23:26.079 --> 03:23:32.399
This is just a natural thing that happens. It's not

946
03:23:32.600 --> 03:23:37.799
really a special procedure. It's just natural because as your

947
03:23:39.120 --> 03:23:45.079
body relaxes, your mind also starts to relax. And the

948
03:23:45.200 --> 03:23:48.840
more your mind relaxes, the more your body relaxes. It's

949
03:23:49.000 --> 03:24:01.079
just a continuous circle of relaxation. And is that calmness

950
03:24:01.280 --> 03:24:08.479
that comes from relative quietness. You know, even even if

951
03:24:08.479 --> 03:24:16.040
this background sounds either your side online, it's still going

952
03:24:16.159 --> 03:24:21.159
to be quite calm. You know, you haven't got the

953
03:24:21.319 --> 03:24:26.479
television on, there's no music in the background. Unless you're

954
03:24:26.479 --> 03:24:34.040
listening to the recording with music, of course, you're very

955
03:24:34.239 --> 03:24:36.120
likely not going to be sitting in a room with

956
03:24:36.239 --> 03:24:41.040
other people. Of course you might be, but generally it's

957
03:24:41.719 --> 03:24:43.959
more ideal if you can do this on your own,

958
03:24:45.680 --> 03:24:55.719
so no distractions, and when you stop thinking about stuff,

959
03:25:02.319 --> 03:25:12.600
relaxation automatically rises, a sense of comfort starts to grow,

960
03:25:17.079 --> 03:25:23.760
and without trying to build it up into something fantastical

961
03:25:24.200 --> 03:25:35.920
or something magical, this is just a natural process, something

962
03:25:36.079 --> 03:25:47.040
that's easy to accomplish. In fact, it's almost the sense

963
03:25:47.159 --> 03:25:53.959
of relaxing completely happens really when you put no effort

964
03:25:54.319 --> 03:25:58.200
into it. It's not something that you can really force.

965
03:26:00.920 --> 03:26:10.200
Is something that happens naturally, and part of the process

966
03:26:10.600 --> 03:26:21.799
of this recording and others is simply to allow you

967
03:26:24.200 --> 03:26:39.520
to take advantage of this space, this time, to let go,

968
03:26:42.680 --> 03:26:50.879
to just be here, to be in tune with how

969
03:26:51.000 --> 03:27:04.360
you feel, yet with the intention of wanting to relax

970
03:27:04.479 --> 03:27:15.840
deeply and maybe even to fall asleep, depending on what

971
03:27:16.000 --> 03:27:22.159
it is that you wish for yourself in this moment.

972
03:27:29.159 --> 03:27:38.479
As we know, relaxing is the majority of the process

973
03:27:38.639 --> 03:27:43.799
of falling asleep. The actual falling asleep part is the

974
03:27:43.920 --> 03:27:51.719
tiny bit at the end. The deeper relaxed you become,

975
03:27:55.680 --> 03:28:13.639
the easier mind yourself drifting. But you can also, if

976
03:28:13.680 --> 03:28:24.520
you choose, stay focused on my voice and really enjoy

977
03:28:30.479 --> 03:28:59.600
the process, gradually relaxing each muscle in your body effortlessly

978
03:29:06.719 --> 03:29:34.600
and just observing the sensation of letting go completely. This time,

979
03:29:34.719 --> 03:29:42.920
I'm going to count from six down to one, and

980
03:29:43.200 --> 03:29:52.760
you can notice your mind calming down more with each

981
03:29:53.319 --> 03:30:06.680
number that you hear me say, naturally, feeling calm and

982
03:30:06.959 --> 03:33:07.120
slower and peaceful sex five, four, three, two, being aware

983
03:33:07.520 --> 03:33:22.399
of how your mind has slowed right down, sinking deeply

984
03:33:25.200 --> 03:33:42.520
into relaxation. And as you focus on your mind, it

985
03:33:46.079 --> 03:33:55.319
may notice that there were some thoughts still there, maybe

986
03:33:55.479 --> 03:34:05.239
some stubborn thoughts that for some reason perhaps need your attention.

987
03:34:12.159 --> 03:34:21.040
That's what you can do is send love to those thoughts.

988
03:34:24.319 --> 03:34:26.920
Sprinkle those thoughts.

989
03:34:31.040 --> 03:34:31.760
With love.

990
03:34:33.319 --> 03:34:37.520
Like little petals from a flower. Just sprinkle it over them,

991
03:34:39.000 --> 03:34:46.120
petals filled with love towards those thoughts. To let those

992
03:34:46.360 --> 03:34:53.799
thoughts murder. You're not abandon the thember. You just need them,

993
03:34:55.040 --> 03:35:06.959
You require them to just can't down, slow down, quiet down.

994
03:35:10.639 --> 03:35:11.040
For now.

995
03:35:18.920 --> 03:35:23.920
So as you focus on those remaining thoughts, as we

996
03:35:24.120 --> 03:35:29.360
count down this time from seven down to one. With

997
03:35:29.479 --> 03:35:43.360
each number, just imagine sprinkling those flower petals. Love, love, kindness,

998
03:35:44.959 --> 03:35:56.799
gratitude over those thoughts, which will allow them to just

999
03:35:58.239 --> 03:36:13.239
melt away and relaxed deeply. With every number, those thoughts

1000
03:36:13.399 --> 03:36:50.799
would become more and more relaxed. Starting with number seven, six.

1001
03:36:59.799 --> 03:37:08.760
H five.

1002
03:37:21.760 --> 03:39:09.319
Four three four, Let it now notice how relaxed your

1003
03:39:09.520 --> 03:39:29.239
feeling in your body. We're going to focus on your hands,

1004
03:39:35.079 --> 03:39:41.399
because the more relaxed your hands are, the more relaxed

1005
03:39:41.600 --> 03:40:02.600
your body and mind are. This you focus on your

1006
03:40:02.760 --> 03:40:13.000
hands and your fingers. There's nothing needed to be done.

1007
03:40:13.959 --> 03:40:19.040
There's no clinching of fists or dents in the fingers

1008
03:40:19.159 --> 03:40:32.719
or anything like that. It's just noticing and focusing on

1009
03:40:32.959 --> 03:41:01.120
your hands, noticing how they feel because they're more relaxed

1010
03:41:01.559 --> 03:41:11.280
your hands feel, the calmer your mind feels, and the

1011
03:41:11.600 --> 03:41:31.040
more comfort you feel throughout your body. You may have

1012
03:41:35.120 --> 03:42:14.079
already noticed your mind is starting to dress fix him

1013
03:42:18.159 --> 03:42:29.200
just on your hands and fingers, allowing them to cheer,

1014
03:42:31.360 --> 03:42:42.799
experience a real deepening of that relaxation in your hands

1015
03:42:42.920 --> 03:43:09.440
and fingers, more and more relaxed. Each number from eight

1016
03:43:11.879 --> 03:43:24.040
down to one, you can almost feel that healing and

1017
03:43:24.280 --> 03:43:40.280
relaxing energy spreading into your hands and fingers becoming e

1018
03:43:41.319 --> 03:43:59.559
more relaxing with each number you hear, going down eight,

1019
03:44:00.399 --> 03:44:29.959
down to one, drifting, drifting again, starting with Nober eight

1020
03:45:07.680 --> 03:46:12.239
seven f.

1021
03:46:57.079 --> 03:47:07.360
Threehhhhhh.

1022
03:48:17.159 --> 03:48:26.440
Just being here now, nothing to think about, nothing to do,

1023
03:48:28.079 --> 03:48:42.000
nothing to say, and everything just feels calmer. And this

1024
03:48:42.319 --> 03:48:49.879
is your natural state of being. This is how you

1025
03:48:50.200 --> 03:48:56.440
just normally feel when you take away all of that

1026
03:48:56.879 --> 03:49:04.239
other stuff that we add, you know, thinks like stress

1027
03:49:04.399 --> 03:49:20.799
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1028
03:49:23.000 --> 03:49:27.120
We take that away, which is what we do. We

1029
03:49:27.280 --> 03:49:39.440
do it. Now you're left with a real sense of

1030
03:49:40.360 --> 03:49:52.760
peacefulness which comes to you very quickly, because ultimately it's

1031
03:49:53.040 --> 03:50:06.479
just a feeling, a feeling, a comfort. It's almost as

1032
03:50:06.520 --> 03:50:10.639
if you've gone inside yourself and you've found a special

1033
03:50:10.760 --> 03:50:24.399
place where everything is peaceful, a place where you can

1034
03:50:24.600 --> 03:50:35.200
film relaxed and joy natural sense of comfort, a place

1035
03:50:35.239 --> 03:50:44.040
where you can be here where you can accept yourself

1036
03:50:45.079 --> 03:50:50.120
for who you are, the place where you're not trying

1037
03:50:50.200 --> 03:51:00.559
to please anybody else, in a place where you can

1038
03:51:02.280 --> 03:51:11.000
actually not just love yourself, but in some ways more importantly,

1039
03:51:11.639 --> 03:51:17.360
you can like yourself, appreciate.

1040
03:51:18.159 --> 03:51:19.200
Who you are.

1041
03:51:28.000 --> 03:51:34.600
That sense of gratitude. He's in the air way around you.

1042
03:51:42.280 --> 03:51:50.120
That's also a place where you can actually feel the

1043
03:51:50.440 --> 03:52:05.719
healing energy soaking into your body. Healing energy soaking into

1044
03:52:05.840 --> 03:52:20.079
your body, That healing energy spreads through your veins, traveling

1045
03:52:20.239 --> 03:52:32.399
to each and every single part of your body, and

1046
03:52:32.600 --> 03:52:39.639
you start to realize that actually that healing energy, it's

1047
03:52:39.680 --> 03:52:46.440
not just entered into your brain, it's become part of

1048
03:52:46.920 --> 03:52:57.799
your brain, and the spinal fluid is now mixed with

1049
03:52:58.120 --> 03:53:09.360
healing energy, not just allowing you to feel so much

1050
03:53:09.639 --> 03:53:24.000
more relaxed and healthy in this moment, but also you

1051
03:53:24.200 --> 03:53:32.520
start to realize that actually, what's happening now without healing,

1052
03:53:33.559 --> 03:53:43.200
relaxing energy spreading through your body, is actually changing your life.

1053
03:53:48.360 --> 03:53:53.479
It's actually changing the way you're going to feel not

1054
03:53:53.760 --> 03:54:01.120
just now, but tomorrow and the next day. As your

1055
03:54:01.280 --> 03:54:09.319
health improves, not just your physical health, but your mental health.

1056
03:54:13.280 --> 03:54:18.440
Things that used to bother you in the past, for

1057
03:54:18.639 --> 03:54:24.639
some reason, no longer have the effect that they used

1058
03:54:24.680 --> 03:54:38.959
to because something has changed deep within you. Maybe things

1059
03:54:39.280 --> 03:54:48.920
that used to cause you to feel anger no longer

1060
03:54:49.319 --> 03:54:58.959
have that power to control you the way they seem

1061
03:54:59.079 --> 03:55:07.959
to be able to before. As you realize that you're

1062
03:55:08.079 --> 03:55:20.760
the one who decides what affects you. You're the one

1063
03:55:21.399 --> 03:55:31.840
who decides to feel relaxed and calm when you choose

1064
03:55:35.399 --> 03:55:49.920
to enjoy noticing these natural developments of healing, continuing to

1065
03:55:50.120 --> 03:56:04.479
grow and improve your life day by day, including of course,

1066
03:56:04.600 --> 03:56:22.079
your ability to relax so much easier than sleeping. It's

1067
03:56:22.120 --> 03:56:32.479
the most natural thing in the world to you because

1068
03:56:32.719 --> 03:56:39.879
falling asleep is something that you've done so many times

1069
03:56:41.639 --> 03:56:47.280
in your life, and you know that you were born,

1070
03:56:48.760 --> 03:56:55.399
as we all were, with the ability to fall asleep naturally,

1071
03:57:00.239 --> 03:57:11.440
or we have that ability to just drift off into

1072
03:57:11.600 --> 03:57:24.479
a deep, healing sleep. Even when we're kids, sometimes will

1073
03:57:24.559 --> 03:57:28.879
fall asleep and we don't even want to try to

1074
03:57:29.399 --> 03:57:33.799
stay awake. Maybe it's a birthday in the morning, or

1075
03:57:33.840 --> 03:57:38.040
it's Christmas or holiday or something we look forward to.

1076
03:57:38.639 --> 03:57:42.680
We don't want to go to sleep. But the more

1077
03:57:43.280 --> 03:57:48.159
we want to stay awake, the more we just start

1078
03:57:48.280 --> 03:57:56.719
to drift. And the more you fight to drifting, we'll

1079
03:57:56.799 --> 03:58:02.159
try to stop yourself and drifting asleep, the deeper and

1080
03:58:02.399 --> 03:58:13.959
stronger that drifting becomes. Because we're born not just with

1081
03:58:14.200 --> 03:58:20.639
the need to relax deeply and to naturally fall asleep,

1082
03:58:23.840 --> 03:58:37.200
but it's our birthright, it's part of our DNA. And

1083
03:58:37.440 --> 03:58:42.920
sometimes as we get older in life, perhaps at times

1084
03:58:43.799 --> 03:58:56.760
we have forgotten that relaxing completely is not only a

1085
03:58:57.079 --> 03:59:20.239
wonderfully pleasant experience ariience, it's also really easy. It's very

1086
03:59:21.079 --> 03:59:27.319
very easy to let go, because that's all it is.

1087
03:59:27.559 --> 03:59:27.959
Is just.

1088
03:59:31.479 --> 03:59:42.879
Deciding to let go. And when you press the play

1089
03:59:43.000 --> 03:59:53.239
button on my recordings, you have given permission for my

1090
03:59:53.479 --> 04:00:02.840
voice to relax you. You press that play button, you've

1091
04:00:02.959 --> 04:00:14.280
given me permission for my words to effect you in

1092
04:00:14.399 --> 04:00:31.159
a positive, only a positive way, opening up your mind

1093
04:00:33.000 --> 04:00:53.760
to useful and healing suggestions that can have such an

1094
04:00:53.840 --> 04:01:06.120
amazing effect on how you feel right now, as well

1095
04:01:08.879 --> 04:01:16.760
as those changes that continue long after the recording ends,

1096
04:01:18.479 --> 04:01:27.600
Those changes within you to continue to flourish and grow,

1097
04:01:32.159 --> 04:01:45.840
transforming your life in a positive, beautiful way, allowing you

1098
04:01:46.440 --> 04:01:52.680
to move forward in your life in the direction that

1099
04:01:53.040 --> 04:02:10.200
you choose for yourself. And this feeling, this feeling that

1100
04:02:10.399 --> 04:02:26.520
you can experience a safety, comfort, calmness, just feels so nice.

1101
04:02:35.840 --> 04:02:48.559
It's such a healthy place to be, and that positivity

1102
04:02:49.920 --> 04:03:08.920
grows within you each and every day. Moving forward, you're

1103
04:03:09.040 --> 04:03:19.840
going to find that you're more relaxed physically and in

1104
04:03:20.000 --> 04:03:28.799
your mind, it's more relaxed. And it's not that you're

1105
04:03:28.959 --> 04:03:34.680
thinking slower, it's just that your mind will be less

1106
04:03:35.479 --> 04:03:47.040
clogged up with unnecessary negativity because from now on, your

1107
04:03:47.239 --> 04:03:56.959
mind rejects negativity. From now on, you're going to start

1108
04:03:57.200 --> 04:04:13.520
noticing when negativity arises, and you can just say stop, stop,

1109
04:04:16.399 --> 04:04:23.159
and then negativity will turn around and leave you alone.

1110
04:04:31.159 --> 04:04:50.440
Stop and that negativity will disappear. And that you notice

1111
04:04:50.760 --> 04:04:59.079
that you feel way more relaxed than you probably expected.

1112
04:05:05.239 --> 04:05:14.799
You can now congratulate yourself because you're the person that

1113
04:05:14.959 --> 04:05:21.079
has done this. You are the one that has opened

1114
04:05:21.280 --> 04:05:28.959
your mind up to the simple facts that you can

1115
04:05:29.440 --> 04:05:34.040
feel more relaxed in your body and in your mind.

1116
04:05:40.239 --> 04:05:46.159
You've opened your mind up to the birthright of being

1117
04:05:46.200 --> 04:06:03.040
able to just fall asleep easily when you choose. And

1118
04:06:03.200 --> 04:06:10.159
that's a nice feeling. Don't you think it feels nice?

1119
04:06:10.280 --> 04:06:19.639
Doesn't it? To feel calm? All that healing energy is

1120
04:06:19.719 --> 04:06:30.600
spreading through your body and your mind to spend time

1121
04:06:30.840 --> 04:06:41.639
in a special place where negativity can no longer enter.

1122
04:06:48.079 --> 04:06:57.319
Negativity is banned. It's bad, it's not allowed Entryue doesn't

1123
04:06:57.600 --> 04:07:02.040
it doesn't, This doesn't deserve to be. It doesn't belong here.

1124
04:07:05.799 --> 04:07:20.639
Negativity has no place in your life, which makes room

1125
04:07:20.840 --> 04:07:51.719
for more comfort, more healing, more relaxation, more peace. It

1126
04:07:51.879 --> 04:08:17.680
feels nice, doesn't it. Just lecko with everything. I'm gonna

1127
04:08:17.799 --> 04:08:25.360
count down now from twenty down to one. You can

1128
04:08:25.680 --> 04:08:36.360
continue to relax. If you choose, you can drift to

1129
04:08:36.600 --> 04:08:49.840
sleep with every number you hear me say you can

1130
04:08:50.040 --> 04:08:57.319
fill twice is relaxed. Or if you choose you can

1131
04:08:57.479 --> 04:10:15.120
fill twice a sleep now twenty nineteen, eighteen, seventeen, sixteen, fifteen, four, ten, thirteen,

1132
04:10:21.719 --> 04:12:01.760
two eleven, ten, nine, eight, seven, six five For this

1133
04:12:01.959 --> 04:12:12.000
is your time to just take a break, your time

1134
04:12:12.360 --> 04:12:31.120
to relax, to allow your mind to slow down, to

1135
04:12:31.360 --> 04:12:50.360
give yourself permission to take a break from everything Ensu're

1136
04:12:50.440 --> 04:12:57.479
the only person that can make that decision. You're the

1137
04:12:57.559 --> 04:13:06.000
only person that can actually tell your mind just relax,

1138
04:13:14.120 --> 04:13:29.719
to just take some time off so that you can

1139
04:13:30.520 --> 04:13:35.920
focus on your body, getting in touch with how you

1140
04:13:36.120 --> 04:13:52.959
feel physically and in the process of this body scan

1141
04:13:53.399 --> 04:14:03.840
where you focus on different parts of your body, those

1142
04:14:04.159 --> 04:14:11.319
parts that you focus on and observe, even though you're

1143
04:14:11.399 --> 04:14:19.520
not purposely requesting for those parts of your body to

1144
04:14:19.760 --> 04:14:28.440
relax It's kind of expected. You expect when you listen

1145
04:14:28.799 --> 04:14:41.479
to my voice to feel more relaxed naturally, because when

1146
04:14:41.479 --> 04:14:51.920
you're listening to me, your attention is focused on my words,

1147
04:14:56.920 --> 04:15:07.799
and there's my words guide you to focus on those

1148
04:15:08.000 --> 04:15:26.159
parts of your body. Your focus increases, which actually calms

1149
04:15:26.319 --> 04:15:46.399
your mind. And when your mind calms down, your body relaxes.

1150
04:15:53.920 --> 04:16:15.879
And when your body calms down, your mind relaxes. And

1151
04:16:16.559 --> 04:16:24.040
even though I've not really started to focus on your body,

1152
04:16:27.040 --> 04:16:38.079
you can already feel that healing energy spreading through your body,

1153
04:16:42.959 --> 04:16:57.280
pushing out stress and tension, healing all the parts of

1154
04:16:57.360 --> 04:17:07.120
your body, bleeding, your skin, your bones, your blood, all

1155
04:17:07.200 --> 04:17:11.760
of your workings inside your body, all of the muscles,

1156
04:17:13.120 --> 04:17:20.239
all of the fat, all of everything, every hair on

1157
04:17:20.399 --> 04:17:33.799
your body is filled with that healing energy. And when

1158
04:17:33.840 --> 04:17:50.159
your brain fills with that healing energy, the feeling of

1159
04:17:50.319 --> 04:18:18.159
comfort relaxation increases, deeply increases in a way that your

1160
04:18:18.319 --> 04:18:35.719
mind starts to fill perhaps bit drowsing because it's not needed,

1161
04:18:39.159 --> 04:18:55.360
and it may start to drift if that's what's needed.

1162
04:18:58.520 --> 04:19:03.120
So if you're listening to this and what you need

1163
04:19:03.399 --> 04:19:09.239
is deep relaxation, that's where you get. If what you

1164
04:19:09.520 --> 04:19:17.520
need is to fall asleep naturally and easily, that your

1165
04:19:17.680 --> 04:19:34.040
mind drifts. That's also what will happen because by pressing

1166
04:19:34.159 --> 04:19:38.879
that play button on the podcast and listening to me,

1167
04:19:40.120 --> 04:19:48.639
you give permission of your body and your mind. In fact,

1168
04:19:53.559 --> 04:19:57.840
you give the command to your body and your mind

1169
04:19:58.159 --> 04:20:10.559
to relax deeply and to drift off to sleep if

1170
04:20:10.799 --> 04:20:25.879
that's what you want. One need them. As I focus

1171
04:20:27.559 --> 04:20:37.600
on the different parts of your body, you may start

1172
04:20:37.920 --> 04:20:45.879
to just drift. And then you come back again and

1173
04:20:46.120 --> 04:20:49.799
you hear me talk again, and I'm focusing on a

1174
04:20:50.159 --> 04:21:02.159
different part of your body, you may find yourself drifting,

1175
04:21:04.920 --> 04:21:12.520
being to realize you're drifting until you stop drifting, d

1176
04:21:12.760 --> 04:21:20.040
alert again to my voice, focusing on a different part

1177
04:21:20.200 --> 04:21:30.239
of your body, starts to relax in deeper because that drifting,

1178
04:21:31.840 --> 04:21:44.239
it's basically here already in the sleep zone. And the

1179
04:21:44.399 --> 04:21:54.159
more you drift, the longer you drift, the longer you drift. Eventually,

1180
04:21:55.920 --> 04:22:05.799
that drifting continues into sleep, and that's the last you

1181
04:22:05.920 --> 04:22:16.520
remember until you wake up in your own time. When

1182
04:22:16.600 --> 04:22:25.319
you experience the right amount of sleep, fear because when

1183
04:22:25.399 --> 04:22:34.760
you do and if you do fall asleep, it's extremely pleasant.

1184
04:22:37.520 --> 04:22:39.319
So relaxing.

1185
04:22:41.639 --> 04:22:44.360
So deep here.

1186
04:22:46.719 --> 04:23:04.239
Sleep and I feel so nice to relax into your

1187
04:23:04.360 --> 04:23:13.319
own body and mind, as if you feel that heating

1188
04:23:13.600 --> 04:23:26.520
energy is spreading through it, relaxing us so deeply, relaxing,

1189
04:23:26.799 --> 04:23:44.440
use so deeply to start to focus on your eyes,

1190
04:23:52.399 --> 04:24:15.040
moving down to your jaw. Now you'll make you shoulders,

1191
04:24:22.479 --> 04:25:18.440
o fingers, your chest, stomach, you back spine, your hips,

1192
04:25:26.360 --> 04:26:14.360
your legs, you faint, your choice, spreading grime inside your body,

1193
04:26:16.319 --> 04:26:27.920
feeling you up. Now let's focus again on parts of

1194
04:26:28.000 --> 04:26:42.399
your body, focusing this time on your forehead. Now on

1195
04:26:42.559 --> 04:26:51.719
your mouth, your lips, your tongue, a whole of your mouth.

1196
04:27:03.959 --> 04:27:15.840
Focusing on your fingers. Maybe you could move your fingers

1197
04:27:15.879 --> 04:27:21.000
a little bit as you can focus on each one individually,

1198
04:27:27.239 --> 04:27:34.399
both hands, and even though it should focus on both

1199
04:27:34.479 --> 04:27:39.920
of your hands, now they almost seem to just melt

1200
04:27:40.040 --> 04:27:49.680
into one. Where is your right hand start left hand,

1201
04:27:49.799 --> 04:28:05.040
and almost as if just mixed together. Now focusing on

1202
04:28:05.120 --> 04:28:33.079
your knees, just noticing how your knees hell. Now focusing

1203
04:28:33.639 --> 04:28:47.000
on your elbows, focusing on both your elbows, just observing

1204
04:28:49.079 --> 04:29:23.520
the feeling of your elbows. You say, I'm sorry, I

1205
04:29:23.680 --> 04:30:31.200
can back energy back back obside echoes physical sensation of

1206
04:30:31.399 --> 04:31:45.399
said anchos, not to say now your tis you faint?

1207
04:31:57.680 --> 04:32:49.520
You ties feel right now? Ninety cents hw you insil,

1208
04:32:50.879 --> 04:33:46.840
body fails noticing your mind feels now letting go, lett

1209
04:33:47.080 --> 04:34:28.040
him go, letting go everything, letting go, letting go, leting

1210
04:34:28.759 --> 04:34:55.560
go everything everything. I'm going to start now, and I'd

1211
04:34:55.680 --> 04:34:57.479
like you, just the first of all, just to see

1212
04:34:57.560 --> 04:35:05.720
yourself lying on that message table, lying on your front.

1213
04:35:06.959 --> 04:35:14.919
Your head is supported, your arms are supported, and you

1214
04:35:15.040 --> 04:35:21.680
feel comfortable, and breathing is really easy, and you feel

1215
04:35:25.200 --> 04:35:28.159
you feel confident in how you look as well. So

1216
04:35:28.599 --> 04:35:32.759
there's none of that issue of body problems or shyness

1217
04:35:33.639 --> 04:35:41.799
because I'm a professional and this is a therapy session,

1218
04:35:42.599 --> 04:35:50.000
so none of that stuff matters on whatsoever. This is

1219
04:35:50.040 --> 04:35:57.319
about you. This is about how you feel and how

1220
04:35:58.159 --> 04:36:05.360
you can enjoy that sense of comfort and relaxation that

1221
04:36:05.560 --> 04:36:12.119
comes from letting go and allowing my hands and my

1222
04:36:12.279 --> 04:36:24.599
fingers to relax you by messaging your body. So I

1223
04:36:24.680 --> 04:36:29.680
want to start off just by placing my hands on

1224
04:36:29.799 --> 04:36:34.360
the back of your head, just gently, just you can

1225
04:36:34.520 --> 04:36:43.400
feel my hands feel like really on you, so you

1226
04:36:43.479 --> 04:36:45.720
can maybe feel the warmth of my hands on the

1227
04:36:45.799 --> 04:36:51.520
back of your head with my hands to the side

1228
04:36:51.560 --> 04:36:56.200
of your head, not pressing, but just holding there very gently,

1229
04:36:59.119 --> 04:37:02.159
maybe over your ear and a little bit on your face,

1230
04:37:03.400 --> 04:37:08.639
just so you can feel my hands so you can

1231
04:37:08.720 --> 04:37:21.840
become accustomed to them. And now I put my hands

1232
04:37:21.880 --> 04:37:26.000
on the back of your head again and gently let

1233
04:37:26.080 --> 04:37:38.479
them slide down onto the back of your neck. You

1234
04:37:38.599 --> 04:37:48.599
can feel my hands gently stroking the back of your

1235
04:37:48.680 --> 04:37:55.439
neck to start with, just so you can get used

1236
04:37:55.520 --> 04:38:00.439
to the feeling of my hands on your skin, get

1237
04:38:00.439 --> 04:38:08.799
accustomed to realize that you're safe and it's all good,

1238
04:38:09.119 --> 04:38:18.680
it's all fine, And I'm want to start gently massaging

1239
04:38:19.479 --> 04:38:30.080
the muscles in the back of your neck with both hands.

1240
04:38:36.240 --> 04:38:42.240
And this is a very trusting situation really, because our

1241
04:38:42.360 --> 04:38:46.560
necks are so fragile and to have someone have their

1242
04:38:46.680 --> 04:38:51.759
hands around your neck in that way can sometimes be

1243
04:38:52.040 --> 04:38:56.919
problematic for people, which is why messages are quite good,

1244
04:38:58.080 --> 04:39:06.400
because it allows you to relax y and to get

1245
04:39:06.479 --> 04:39:24.040
in touch with trust, to feel peaceful and calm. There's

1246
04:39:24.080 --> 04:39:31.720
a massage the sides of your neck, gently moving from

1247
04:39:32.919 --> 04:39:36.639
the bottom of your neck. It would be sort of

1248
04:39:36.720 --> 04:39:39.959
near where your shoulders start. I guess, all the way

1249
04:39:40.080 --> 04:39:47.159
up to your jaw, your ears, kind of area on

1250
04:39:47.200 --> 04:39:52.040
the side of your neck. Of course, it's a lot

1251
04:39:52.159 --> 04:40:08.000
longer than the front of your neck, and message in

1252
04:40:08.159 --> 04:40:16.520
the back of your neck, especially that area where perhaps

1253
04:40:16.599 --> 04:40:24.479
we hold tension, and as that area's message, you can

1254
04:40:24.560 --> 04:40:28.639
actually feel a sense of release in the back of

1255
04:40:28.720 --> 04:40:37.000
your neck and maybe you can breathe it out as well.

1256
04:40:39.599 --> 04:40:52.360
Notice how it feels, Notice how you feel. And they're

1257
04:40:52.439 --> 04:40:56.560
moving down to that area between your neck and your shoulders,

1258
04:40:58.080 --> 04:41:07.000
that musty area, starting to message that area on both sides.

1259
04:41:09.200 --> 04:41:11.400
I mean, this would be the area that a lot

1260
04:41:11.439 --> 04:41:13.680
of people would message if they were going to give you,

1261
04:41:14.639 --> 04:41:20.080
like a shoulder message. Even that's not technically the shoulders,

1262
04:41:20.639 --> 04:41:23.080
but it's all the muscles that lead to the shoulders

1263
04:41:24.919 --> 04:41:29.799
from the neck and a game that can hold tension

1264
04:41:30.840 --> 04:41:37.000
and stress, and when massaged, sometimes a nice deep message

1265
04:41:37.159 --> 04:41:44.599
is useful, and you decide how deep that message is.

1266
04:41:56.240 --> 04:42:03.279
Just allow my knuckles just to dig in to get

1267
04:42:03.360 --> 04:42:12.560
to those muscles and to really relaxed and all the

1268
04:42:12.680 --> 04:42:30.720
time being firm yet gentle with you and just stroking

1269
04:42:30.880 --> 04:42:39.279
down the area to your actual shoulders, moving to the

1270
04:42:39.439 --> 04:42:50.319
muscles of your shoulders and maybe initially just pulling up

1271
04:42:50.599 --> 04:42:54.240
the shoulders a little bit off the table just to

1272
04:42:54.360 --> 04:42:58.639
give you a little bit of a stretch very gently,

1273
04:43:05.040 --> 04:43:07.119
and you've got the muscles at the front of your

1274
04:43:07.159 --> 04:43:19.119
shoulders the sides of the back. Again, this is a

1275
04:43:19.240 --> 04:43:23.360
part that can really take quite a bit of pressure,

1276
04:43:24.759 --> 04:43:32.560
quite a bit of needing if if you wish to

1277
04:43:32.799 --> 04:43:40.240
really release the tension to really get into those muscles,

1278
04:43:40.360 --> 04:43:46.880
and you can let your fingers in there. They can

1279
04:43:46.959 --> 04:43:53.759
feel really nice. Sometimes it's just being stroked gently or

1280
04:43:53.880 --> 04:44:04.639
being messaged quite strongly, can all be beneficial to do

1281
04:44:04.799 --> 04:44:23.400
renoranisation with the muscles in your shoulders. Now you move

1282
04:44:23.560 --> 04:44:32.880
down your arms. We do one arm at a time,

1283
04:44:33.799 --> 04:44:42.880
starting with your right arm. What I'll do is I

1284
04:44:43.119 --> 04:44:47.279
just lift your arm up, just hold it to the

1285
04:44:47.439 --> 04:44:54.599
side of you do whether it still be attached, and

1286
04:44:54.799 --> 04:45:09.360
I just message the tops of your arms all the

1287
04:45:09.439 --> 04:45:28.080
way down to your forearms into your wrists, gently massaging

1288
04:45:33.959 --> 04:45:40.400
that parts, the softer part which is the underpart of

1289
04:45:40.479 --> 04:45:46.360
the arm, which leads to the crease in your elbow.

1290
04:45:46.919 --> 04:46:02.360
The inside. It's much more sensitive skin. Sometimes just having

1291
04:46:02.439 --> 04:46:21.319
that stroked I feel really nice, pleasurable and relaxing. Now

1292
04:46:21.479 --> 04:46:32.200
moving down to your right hand, just holding your hand

1293
04:46:35.520 --> 04:46:45.240
in both of my hands, just pressing gently on the

1294
04:46:45.360 --> 04:46:56.639
back of your hand, stretching your fingers ever slightly at

1295
04:46:56.680 --> 04:47:11.479
the same time press down and messaging each finger, and

1296
04:47:11.599 --> 04:47:22.200
then starting to massage the palms of their hand. Just

1297
04:47:22.439 --> 04:47:33.799
turning the hand, stretching it gently and actually having your

1298
04:47:33.959 --> 04:47:42.279
handheld can really be an emotional experience sometimes even if

1299
04:47:42.520 --> 04:47:47.400
it is a stranger. So when you don't know very well,

1300
04:47:48.400 --> 04:47:55.520
like a massage person or a therapist, maybe because it's intimate,

1301
04:48:03.240 --> 04:48:16.040
you can feel nice, you can feel safe. And as

1302
04:48:16.080 --> 04:48:19.040
I put that right arm back down where it was,

1303
04:48:24.720 --> 04:48:31.159
I did the same with your left arm, exactly the

1304
04:48:31.360 --> 04:48:40.799
same massagy and the muscles in your arm all the

1305
04:48:40.840 --> 04:48:49.319
way down do you arrest, stroking the inside of your arm,

1306
04:48:54.840 --> 04:49:08.319
just being gentle, was as firm as you require, and

1307
04:49:08.439 --> 04:49:24.840
then massaging your left hand, stretching the fingers gently, massaging

1308
04:49:25.119 --> 04:49:41.000
the palm of your left hand. Make you feel so

1309
04:49:43.880 --> 04:50:09.159
so relaxing, so comforting, and I just rest your left

1310
04:50:09.360 --> 04:50:22.799
arm back down. The start to massage your back, the

1311
04:50:22.919 --> 04:50:34.439
biggest part of your body, starting at the top, starting

1312
04:50:34.560 --> 04:50:38.000
again where you already have been, the area at the

1313
04:50:38.159 --> 04:50:44.799
top in between your shoulders near your neck, going back

1314
04:50:45.479 --> 04:50:50.880
and message in the area again, but this time moving downwards,

1315
04:50:57.400 --> 04:51:03.119
making it downwards. Stroke to the middle of your back,

1316
04:51:05.599 --> 04:51:13.880
working for the outside inwards massage in that your back,

1317
04:51:14.040 --> 04:51:25.959
but the outsides of your back, the parts where your

1318
04:51:26.159 --> 04:51:39.279
arms will maybe rest against, almost the part that connects

1319
04:51:39.479 --> 04:51:56.639
your front to your back. Just messaging down firmly but gently,

1320
04:51:57.759 --> 04:52:05.599
as firm as you want, moving down, and then moving

1321
04:52:05.639 --> 04:52:07.919
across a little bed and moving all the way down

1322
04:52:08.000 --> 04:52:15.279
again being very gentle. You have firm as you choose.

1323
04:52:21.720 --> 04:52:26.360
Eventually you get to the spine. We can message the

1324
04:52:26.520 --> 04:52:30.680
muscles and either side of your spine from the top

1325
04:52:30.799 --> 04:52:36.840
of your neck all the way down to your lower back.

1326
04:52:42.880 --> 04:52:48.919
And we can do that a few times. Sometimes people

1327
04:52:49.119 --> 04:52:55.919
juice the knuckle or the you know, the two fingers

1328
04:52:56.000 --> 04:53:01.720
and just go either side of the spine, almost just

1329
04:53:01.959 --> 04:53:05.080
push down, go all the way down to the bottom

1330
04:53:05.119 --> 04:53:13.599
of the spine, each time releasing tension and opening up

1331
04:53:14.240 --> 04:53:23.439
the body, stretching your body so that you feel more

1332
04:53:23.560 --> 04:53:40.959
relaxed but at the same time rejuvenated. And now I'm

1333
04:53:41.000 --> 04:53:44.639
going to move to one side, to your right side,

1334
04:53:49.479 --> 04:53:54.040
and from the bottom of your ribs to your pelvis.

1335
04:53:55.080 --> 04:54:01.319
I'm going to message that area of your back. I'll

1336
04:54:01.439 --> 04:54:04.439
stretch over the other side and I will pull the

1337
04:54:04.599 --> 04:54:11.400
muscles gently and massage and push from one end that

1338
04:54:11.639 --> 04:54:15.880
side or the way to my side to the middle

1339
04:54:16.000 --> 04:54:21.720
of fact to where your spine is. Massaging that side

1340
04:54:21.759 --> 04:54:26.119
of your spine the opposite side to where I'm standing.

1341
04:54:28.479 --> 04:54:34.479
It's almost like kneading bread. There's that big area which

1342
04:54:34.599 --> 04:54:46.360
is firm yet lots there to message. Potentially one of

1343
04:54:46.400 --> 04:54:53.040
the most important places to actually have a message because

1344
04:54:53.119 --> 04:54:59.119
you feel it. You really feel the release and the

1345
04:54:59.240 --> 04:55:07.680
pleasure of having your lower back massaged. It releases so

1346
04:55:08.000 --> 04:55:16.439
much from your body that's not useful, starting a healing

1347
04:55:16.599 --> 04:55:22.159
process which will continue long after this recording is over.

1348
04:55:31.479 --> 04:55:34.360
The message in this part of your body not only

1349
04:55:34.479 --> 04:55:39.240
feels really good for you, it's actually fun to do

1350
04:55:40.680 --> 04:55:46.360
because it is, as I said, like kneading bread. It's

1351
04:55:46.439 --> 04:55:50.279
a part that you can really get hold of and

1352
04:55:50.479 --> 04:56:04.080
really massage deeply. If that's your choice. They're not going

1353
04:56:04.159 --> 04:56:06.159
to move over to the other side of your body

1354
04:56:06.639 --> 04:56:15.360
and do the same with the opposite part of your

1355
04:56:15.439 --> 04:56:22.520
lower back. Kneeding and messaging from your sides all the

1356
04:56:22.599 --> 04:56:29.720
way to the middle of your back where your spine

1357
04:56:29.880 --> 04:56:43.599
is pressing and kneading, firm and gentle at the same time.

1358
04:56:45.560 --> 04:56:58.080
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1359
04:56:58.439 --> 04:57:10.080
relaxation or mixed together. Plus there's that feeling from your

1360
04:57:10.159 --> 04:57:15.279
stomach as it's been stretched. Even though you're in your

1361
04:57:15.400 --> 04:57:19.680
stomach now, you can feel it being stretched because that

1362
04:57:19.840 --> 04:57:31.200
whole area is connected to your stomach. Now we're going

1363
04:57:31.279 --> 04:57:36.200
to move or move further up to your top of

1364
04:57:36.279 --> 04:57:42.560
your body, and we did the same this time, starting

1365
04:57:43.919 --> 04:57:50.200
with your upper back. Put my hands forward over and

1366
04:57:50.360 --> 04:57:56.319
mess it massage in that area up to your spine,

1367
04:57:57.520 --> 04:57:59.959
from the side of your body up to your spine.

1368
04:58:01.919 --> 04:58:08.080
So some of that message area, that muscle tissue or

1369
04:58:08.080 --> 04:58:12.119
whatever fatty tissue even will be possibly from your chest

1370
04:58:13.959 --> 04:58:18.040
because it's all connected. The chest and the back connect together.

1371
04:58:21.240 --> 04:58:24.479
I'm going to be massaging and just pulling some of

1372
04:58:24.599 --> 04:58:32.520
that skin from your side up and massaging the area

1373
04:58:35.520 --> 04:58:39.680
of your upper back all the way to your spine.

1374
04:58:44.119 --> 04:58:46.319
And then I'll move down a bit and I'll continue

1375
04:58:46.919 --> 04:58:49.680
with the middle of your back doing exactly the same

1376
04:58:49.799 --> 04:59:07.360
thing as gentle, as deep as you choose. Now I'll

1377
04:59:07.439 --> 04:59:11.520
move from the other side again and do the exact

1378
04:59:11.759 --> 04:59:15.439
same thing with the top of your back on the

1379
04:59:15.520 --> 04:59:25.080
other side, from pretty much underneath your arm area really

1380
04:59:30.479 --> 04:59:40.040
to your spine, and then continue in that all the

1381
04:59:40.119 --> 04:59:45.080
way down, including you lower your middle of your back.

1382
04:59:58.759 --> 05:00:03.919
I'm gonna go to your thighs, the backs of your thighs,

1383
05:00:06.639 --> 05:00:14.040
and the sides of your thighs, starting with your right leg.

1384
05:00:16.360 --> 05:00:23.720
Massage in the back and the sides of your thighs

1385
05:00:26.200 --> 05:00:32.599
gently and firmly. There's a lot of muscles there. It's

1386
05:00:32.639 --> 05:00:35.880
an area that can be very tense at times and

1387
05:00:36.080 --> 05:00:39.479
maybe needs a little bit more pressure than the rest

1388
05:00:39.520 --> 05:00:47.680
of the body that's up to you. You can gently

1389
05:00:47.840 --> 05:00:55.080
stroke the back of your legs where you know, opposite

1390
05:00:55.159 --> 05:01:03.200
your knee joint or underneath your knee joint, sensitive gentle area,

1391
05:01:10.159 --> 05:01:17.520
and working down to your calf muscles. Massage in your

1392
05:01:17.639 --> 05:01:27.000
calf muscles thoroughly and deeply, if you choose, using both

1393
05:01:27.159 --> 05:01:45.759
hands and fingers, digging deep to your ankles. In the

1394
05:01:45.880 --> 05:01:52.720
back of your back of your ankles, just gently massage

1395
05:01:52.799 --> 05:02:04.560
in that area, maybe lifting the leg and stretching it

1396
05:02:04.599 --> 05:02:27.279
a little bit. Moving to the right foot, massage in

1397
05:02:29.840 --> 05:02:36.599
the bottom of your feet and the size of your

1398
05:02:36.639 --> 05:02:53.279
feet gently but firm enough so they don't tickle, and

1399
05:02:53.479 --> 05:02:58.919
just allow the pleasure that you get from having your

1400
05:02:59.000 --> 05:03:08.360
feet message to just overtake you. As I continue to

1401
05:03:08.520 --> 05:03:14.919
message your feet, the bottoms of your feet, the sides,

1402
05:03:17.560 --> 05:03:23.240
your arches, your heel. You can put a lot of

1403
05:03:23.360 --> 05:03:29.200
pressure into your heel and it feels amazing, Yet the

1404
05:03:29.439 --> 05:03:37.479
arches need to be a bit more gentle. Stretching your

1405
05:03:37.639 --> 05:03:44.080
toes gently the message in the bottoms of your toes

1406
05:03:44.799 --> 05:04:00.080
with my fingers, each one individually. Moving over to the

1407
05:04:00.319 --> 05:04:09.680
left leg to do exactly the same thing. Starting at

1408
05:04:09.720 --> 05:04:14.159
the top of the thighs, work in the back of

1409
05:04:14.240 --> 05:04:21.799
the thighs and the sides, massaging deeply and gently the

1410
05:04:21.959 --> 05:04:36.000
whole area, working all the way down. And this is

1411
05:04:36.080 --> 05:04:42.200
an area that maybe you could like to spend more

1412
05:04:42.319 --> 05:04:50.959
time relaxing and massaging. So perhaps if you wanted, I

1413
05:04:51.000 --> 05:04:55.400
could make a future recording. I want to spend more

1414
05:04:55.479 --> 05:05:07.040
time on one particular area. As you moved down to

1415
05:05:07.159 --> 05:05:21.240
your calf muscles. Massage in your calf muscles firmly and gently,

1416
05:05:26.919 --> 05:05:35.400
moving down your ancor into your feet. Massage in the

1417
05:05:35.880 --> 05:05:45.919
backs of your feet, the bottoms of your feet, stretching

1418
05:05:46.159 --> 05:05:53.319
your toes and massage in each tone individually. The feeling

1419
05:05:53.479 --> 05:05:59.599
of pleasure and release. The experience when you're having your

1420
05:05:59.680 --> 05:06:21.200
feet massaged feels really good. Now, she turn over in

1421
05:06:21.319 --> 05:06:32.520
your mind. Laying on your back, I'm just gonna start

1422
05:06:32.520 --> 05:06:50.880
again your nick area in your shoulders, just to get

1423
05:06:51.000 --> 05:07:08.560
back in touch with that area. Let's move up. I

1424
05:07:08.680 --> 05:07:13.520
can clean my hands, et them more fresh because now

1425
05:07:13.560 --> 05:07:23.479
I'm gonna message your face gently, starting off with your forehead.

1426
05:07:30.240 --> 05:07:36.479
Your eyes are closed, I can just stretch your eyes

1427
05:07:36.759 --> 05:07:48.560
a little bit, pushing up on your eyebrows, just massaging around,

1428
05:07:48.680 --> 05:08:03.959
just scalp, massaging down your cheeks, around your ears, into

1429
05:08:04.040 --> 05:08:16.880
your jaw, shently the side of your neck, your chin,

1430
05:08:28.200 --> 05:08:35.840
and just moving down from your neck down to your chest,

1431
05:08:39.639 --> 05:08:43.680
starting by message in the very top of your chest

1432
05:08:47.520 --> 05:08:52.759
where the collar bone is. Give a side of the collarbone,

1433
05:09:01.240 --> 05:09:04.439
and then just message in the hole of the chest,

1434
05:09:13.639 --> 05:09:25.680
moving the chest around, because it's quite a large area.

1435
05:09:27.599 --> 05:09:35.040
You can move from one side to the next, moving

1436
05:09:35.439 --> 05:09:46.400
my hands underneath pretty much where your arms are stretching up,

1437
05:09:48.599 --> 05:09:51.639
stretching some of the muscles of your back in the process,

1438
05:09:56.919 --> 05:10:05.560
moving up over your chest and then moving down again

1439
05:10:18.200 --> 05:10:23.000
and then allowing my hands to just massage gently and

1440
05:10:23.279 --> 05:10:30.000
slide down towards your stomach, starting in the middle of

1441
05:10:30.119 --> 05:10:39.680
your chest, and then gradually my hands moving apart and

1442
05:10:40.040 --> 05:10:46.080
massage in and sliding at the same time, moving down

1443
05:10:49.959 --> 05:11:04.520
to just below your red cage, moving down and then

1444
05:11:04.639 --> 05:11:13.880
messaging up again, giving your chest all the attention that

1445
05:11:14.040 --> 05:11:28.479
it needs to feel completely relaxed, remembering them. I'm also

1446
05:11:28.639 --> 05:11:33.840
going to be focusing on your sides as well, an

1447
05:11:34.000 --> 05:11:40.279
area that really doesn't get much attention but feels really

1448
05:11:40.400 --> 05:11:50.599
good when it's massaged. Just stroking my hands down the

1449
05:11:50.799 --> 05:11:57.759
sides of your body, just below your arms, all the

1450
05:11:57.799 --> 05:12:11.200
way down to your hips. Now move into your stomach area.

1451
05:12:13.279 --> 05:12:16.439
I'm going to stand on one side of you like

1452
05:12:16.599 --> 05:12:21.200
I did when I dig your lower back. I'm gonna

1453
05:12:21.200 --> 05:12:26.680
do a similar process of just stretching the muscles from

1454
05:12:26.720 --> 05:12:40.159
your side, gently massaging from one side to the next,

1455
05:12:42.479 --> 05:12:49.400
moving the whole area from below your ribs all the

1456
05:12:49.479 --> 05:13:00.240
way down to below your belly button, and then move

1457
05:13:00.319 --> 05:13:03.319
around to the other side of you and repeat that

1458
05:13:09.959 --> 05:13:23.959
process of relaxing deeply, calmly. You feel loose, you feel free,

1459
05:13:26.360 --> 05:13:31.040
and there's something about having your stomach message that's different

1460
05:13:31.119 --> 05:13:37.959
from any other part because we do have a tendency

1461
05:13:38.560 --> 05:13:42.439
of holding a different kind of stress in your stomach

1462
05:13:43.880 --> 05:13:51.720
that we may not be aware of. There's an our

1463
05:13:51.880 --> 05:13:59.159
message your stomach. In front of your stomach, they can

1464
05:13:59.439 --> 05:14:10.799
circle around your belly button, then going the other way around.

1465
05:14:17.360 --> 05:14:23.080
There's a gentleness and a freedom that comes from feeling

1466
05:14:23.759 --> 05:14:34.040
how you're feeling. As I now move down the tops

1467
05:14:34.119 --> 05:14:41.040
of your thighs, muscles, massaging them, and I can do

1468
05:14:41.240 --> 05:14:46.919
this to your legs at the same time, pressing down,

1469
05:14:49.799 --> 05:14:55.919
messaging deeply those muscles in your thighs, the front of

1470
05:14:56.040 --> 05:15:07.599
your thighs, moving down to your knees, gently massaging your knees,

1471
05:15:12.880 --> 05:15:18.919
Sliding down your shins, putting pressure on either side of

1472
05:15:19.040 --> 05:15:32.080
your shin gently softly but firmly, moving down to your ankles,

1473
05:15:37.040 --> 05:15:46.680
stroking the tops of your feet, and then with each

1474
05:15:48.000 --> 05:15:53.439
foot in each hand, just gently massaging the whole of

1475
05:15:53.520 --> 05:16:02.319
the foot, the top, the bottom, your heal, your ankle,

1476
05:16:03.159 --> 05:16:14.759
your toes, message in every part of your feet. Feels

1477
05:16:14.919 --> 05:16:20.439
so good just to let go and enjoy the process,

1478
05:16:26.119 --> 05:16:45.400
Enjoy feeling so deeply relaxed, so much comfort, So many

1479
05:16:45.599 --> 05:17:01.919
feelings be come just from touching your skin, and you

1480
05:17:02.040 --> 05:17:08.240
can just lie there for as long as you choose,

1481
05:17:12.240 --> 05:17:21.720
enjoying the feeling of deep comfort from being massaged.

1482
05:17:23.680 --> 05:17:24.040
By me.

1483
05:17:31.200 --> 05:17:53.159
Enjoy feeling deeply ras And all we're gonna do is

1484
05:17:56.799 --> 05:18:13.279
blow out some candles. In your mind, there are going

1485
05:18:13.360 --> 05:18:23.720
to be a hundred candles, and you're going to blow

1486
05:18:23.919 --> 05:18:34.319
each one out individually, one by one, starting at one hundred.

1487
05:18:35.400 --> 05:18:42.759
As I count down all the way down to one,

1488
05:18:47.240 --> 05:18:56.159
and each time I say a number, you can imagine

1489
05:18:56.240 --> 05:19:02.639
that candle in front of you, and I'd like you

1490
05:19:02.799 --> 05:19:22.080
to actually physically gently blow that candle out, just so

1491
05:19:22.159 --> 05:19:30.599
it's not a big blows, just a gentle, and that

1492
05:19:31.000 --> 05:19:40.560
candle will extinguish. And then I'll say the next number

1493
05:19:42.040 --> 05:19:51.159
as we move down, and you can just blow that

1494
05:19:51.279 --> 05:20:01.279
one out as well. And as we move down the numbers,

1495
05:20:05.840 --> 05:20:14.479
you'll find yourself feeding more and more relaxed. If you

1496
05:20:14.680 --> 05:20:23.799
need to sleep, you'll also find yourself becoming incredibly tired

1497
05:20:25.000 --> 05:20:36.360
and sleepy. In fact, you may struggle to blow out

1498
05:20:36.520 --> 05:20:53.400
all one hundred of these candles as you feel more

1499
05:20:53.560 --> 05:21:21.200
and more deeply relaxed, more and more deeply tired. And

1500
05:21:21.639 --> 05:21:31.360
the further you go down, the more your mind starts

1501
05:21:31.799 --> 05:21:43.360
to drift. You may find that you stop listening to

1502
05:21:43.520 --> 05:21:57.560
me after a while. And even though there maybe background

1503
05:21:57.799 --> 05:22:05.599
sounds where you are, you'll be aware of those sounds

1504
05:22:09.000 --> 05:22:25.439
at the moment, be may start just not even notice

1505
05:22:25.520 --> 05:22:46.560
them at all because they're unimportant. Where I am, I've

1506
05:22:46.599 --> 05:22:51.639
got the sounds of the birds. There's horrors, the pigeon

1507
05:22:53.599 --> 05:23:00.080
who likes to say hello. Sometimes there's the old play in.

1508
05:23:00.200 --> 05:23:10.599
It goes by, maybe traffic and trains in the distance,

1509
05:23:16.919 --> 05:23:28.799
But none of that scene is important. Whatsoever, or candles

1510
05:23:28.919 --> 05:23:43.520
you blow out, less important anything is. Or candles you

1511
05:23:43.720 --> 05:24:01.159
blow out the further seemed to move away. M sounds

1512
05:24:04.240 --> 05:24:16.599
from general date days. Stuff seems to just move away

1513
05:24:19.159 --> 05:24:35.360
on its own. You feel more calmer with every candy

1514
05:24:35.759 --> 05:24:56.159
blowout guiding you the next number. Did you hear me say?

1515
05:25:03.240 --> 05:25:15.479
And then you blow that candle out to so easy,

1516
05:25:20.360 --> 05:25:41.000
so simple. I'm gonna start by introducing the first candle.

1517
05:25:44.560 --> 05:25:56.759
This is a hundred. First candle, this is one hundred.

1518
05:26:01.680 --> 05:26:15.799
When you blow that candle out, you'll find immediately a

1519
05:26:16.479 --> 05:26:30.439
slight change in how you feel, as well as a

1520
05:26:30.599 --> 05:26:47.520
real sense of positivity growing within you. Relaxation and sleepiness

1521
05:26:51.680 --> 05:27:31.479
expanding starting with one hundred by candle now ninety nine,

1522
05:27:49.919 --> 05:29:26.560
candle ninety eight, candle ninety seven, cam ninety six, camp

1523
05:29:31.639 --> 05:31:00.959
ninety five and ninety four, candle ninety three, ninety two

1524
05:31:18.599 --> 05:32:50.360
and ninety one, candle ninety, Can eighty nine, hand efty eight,

1525
05:33:20.479 --> 05:36:32.279
can to eight, candle eighty eighty five and eight IT two.

1526
05:37:48.119 --> 05:38:35.520
Eighty two, US.

1527
05:39:25.400 --> 05:40:06.439
Can seventy nine, can do seventy eight, candle seventy seven,

1528
05:40:17.799 --> 05:41:19.000
candle seventy six, candle seventy five, candle seventy four, candle

1529
05:41:23.119 --> 05:42:27.599
seventy three, candle seventy two, candle seventy one, candle seventy one,

1530
05:42:39.319 --> 05:43:38.080
and seventeen and sixty nine, candle sixty eight, candle sixty seven,

1531
05:43:51.799 --> 05:44:56.560
candle sixty five, candle sixty four, candle sixty four, candle

1532
05:44:57.200 --> 05:46:37.119
sixty three, candle sixty and sixty one, candle six days,

1533
05:46:37.439 --> 05:48:17.319
denie fifty eight, candle fifty seven, candle fifty six, candle

1534
05:48:20.720 --> 05:49:37.240
fifty five, candle fifty four, handle fifty three, candle fifty two,

1535
05:49:56.200 --> 05:51:42.279
candle fifty two, can toe fifty, candle fifty one, candle fifty,

1536
05:52:05.840 --> 05:54:05.520
candle forty nine, candle forty eight, woty seven candle forty six,

1537
05:54:33.560 --> 05:55:52.759
candle forty five, candle forty two, candle.

1538
05:55:56.680 --> 05:56:51.439
Forty onehhhhhhhh.

1539
05:56:36.240 --> 05:57:16.279
Fourty candle.

1540
05:57:19.720 --> 05:57:56.439
Thirty nine, had.

1541
05:57:59.200 --> 05:59:19.959
Seven eight, I can't do thirty seven, candle thirty five,

1542
06:00:03.520 --> 06:02:10.240
candle thirty four, candle thirty three, handle thirty one, can.

1543
06:02:14.479 --> 06:03:31.080
Thirty and.

1544
06:03:34.759 --> 06:05:58.560
Twoin ten nine twenty eight, candle twenty seven, candle twenty six,

1545
06:06:39.479 --> 06:08:49.959
candle went five s chief end twenty thirty, can do

1546
06:08:52.279 --> 06:12:13.319
twenty tent to hand wait, hand n see candle seventeen,

1547
06:12:59.080 --> 06:13:04.919
candle six day.

1548
06:14:02.279 --> 06:17:55.959
Four twohhhhhhh.

1549
06:17:01.400 --> 06:24:37.560
Fy nine cant eight hunt gamplo, can two candle war.

1550
06:24:43.400 --> 06:24:50.599
Let go of all of those thoughts, worries, concerns about

1551
06:24:50.680 --> 06:24:57.240
the past, thoughts about the future, and even things you've

1552
06:24:57.240 --> 06:25:05.000
been thinking about today. Just let it all go because

1553
06:25:05.080 --> 06:25:12.680
none of it is useful in this moment. This is

1554
06:25:13.680 --> 06:25:33.159
your opportunity to just focus on feeling relaxed, allowing yourself

1555
06:25:33.279 --> 06:25:41.080
to get in touch with that natural sense of peace

1556
06:25:43.720 --> 06:25:49.400
that we all have within us. It's available for everyone,

1557
06:25:50.560 --> 06:25:55.439
it just sometimes takes a little bit of effort to

1558
06:25:55.639 --> 06:26:01.840
set up the right time and in order for you

1559
06:26:02.119 --> 06:26:11.159
to just let go. Because when you do decide to

1560
06:26:11.319 --> 06:26:16.560
let go and relax. That's what your body starts to

1561
06:26:16.680 --> 06:26:27.040
do because you've chosen. You've chosen to just allow your

1562
06:26:27.159 --> 06:26:32.759
body to unwind and your mind starts to slow down.

1563
06:26:36.080 --> 06:26:40.479
And it's a nice feeling. It's a nice feeling at

1564
06:26:40.520 --> 06:26:46.439
the beginning, just to know that you have chosen to

1565
06:26:46.599 --> 06:26:55.639
decide to relax deeply, and because you've made that decision,

1566
06:26:57.479 --> 06:27:04.520
your body will just follows suit. Because sometimes all the

1567
06:27:04.639 --> 06:27:09.400
muscles in your body need is just permission from you

1568
06:27:10.439 --> 06:27:18.919
to relax. Because so often we're busy, we're going from

1569
06:27:19.040 --> 06:27:23.000
here to there, we're walking around, and we're doing stuff,

1570
06:27:25.319 --> 06:27:31.639
and the body doesn't have any time or space to

1571
06:27:31.840 --> 06:27:38.840
really relax deeply. So it kind of waits for you

1572
06:27:39.119 --> 06:27:48.279
to lead the way, waits for your permission. And when

1573
06:27:48.360 --> 06:27:55.080
you do give your permission, when you give the say so,

1574
06:27:55.319 --> 06:28:03.080
when you say okay, it's time for your body to

1575
06:28:03.279 --> 06:28:12.000
let go completely and relax totally, your body just follows.

1576
06:28:15.159 --> 06:28:20.439
So like a breath of relief. Ah, God, I can

1577
06:28:20.520 --> 06:28:27.560
now relax. Have feeling at the end of a day,

1578
06:28:27.599 --> 06:28:32.000
of very physical day that you may experience in the past,

1579
06:28:33.080 --> 06:28:35.599
where you get home and you just sit down on

1580
06:28:35.720 --> 06:28:39.439
a chair, maybe you kick your shoes off, and not

1581
06:28:39.759 --> 06:28:45.919
ah feels so nice. Know that you don't have to

1582
06:28:46.000 --> 06:28:50.439
get up again for a little while at least, and

1583
06:28:50.560 --> 06:28:53.200
if you choose, you can just sit there for maybe

1584
06:28:53.240 --> 06:29:06.680
an hour to feels blissful. And just by sitting down

1585
06:29:07.000 --> 06:29:11.680
like that, your body knows that it's time to relax.

1586
06:29:13.279 --> 06:29:19.159
Your body has been given permission from you. Because it's

1587
06:29:19.200 --> 06:29:29.400
a mindset in your mind, you're prepared to let go

1588
06:29:29.560 --> 06:29:39.680
of everything and just completely allow all the stress of

1589
06:29:39.759 --> 06:29:51.680
your body to evaporate. Any tensions can just gradually vanish.

1590
06:29:58.200 --> 06:30:10.240
It's almost like magic because that sense of relaxation in

1591
06:30:10.319 --> 06:30:17.520
your body, it's a very natural state. It's not something unusual.

1592
06:30:18.599 --> 06:30:21.840
It may feel unusual when you first start to relax,

1593
06:30:21.959 --> 06:30:26.040
if you if you haven't really spent a lot of

1594
06:30:26.200 --> 06:30:30.560
time focusing and giving yourself this space to let go

1595
06:30:31.240 --> 06:30:38.040
completely and relax may seem almost alien, but it isn't.

1596
06:30:39.560 --> 06:30:45.439
It's actually the most natural thing in the world to

1597
06:30:45.639 --> 06:30:55.439
let go completely, to relax totally, the most natural thing

1598
06:30:55.759 --> 06:31:07.919
in the world to allow yourself to feel really calm

1599
06:31:08.400 --> 06:31:15.360
in your mind. And it is almost like a literal unwinding.

1600
06:31:19.040 --> 06:31:24.520
It's like you press a button and all the tension

1601
06:31:24.919 --> 06:31:30.680
just releases. And it's like a wheel, like a cog,

1602
06:31:31.680 --> 06:31:35.200
like the inside of a clock, just unwinding. And it's

1603
06:31:35.240 --> 06:31:40.240
almost like you could see the little wind up knob

1604
06:31:40.400 --> 06:31:45.400
that's used just going the opposite way that you choose

1605
06:31:45.520 --> 06:31:53.319
to wind it up, and the energy that frenetic stress

1606
06:31:53.759 --> 06:32:02.840
for energy gradually winding down, seeing its power, believes in

1607
06:32:02.959 --> 06:32:11.840
its strength as a sense of relaxation becomes stronger and deeper,

1608
06:32:15.520 --> 06:32:22.560
and you may find a the more relaxed you feel,

1609
06:32:23.919 --> 06:32:33.840
that your mind starts to wonder, maybe seem to stop

1610
06:32:34.000 --> 06:32:39.080
listening to me for a while, your mind goes somewhere else,

1611
06:32:40.520 --> 06:32:46.360
and then you realize you're listening to me again, and

1612
06:32:46.479 --> 06:32:53.119
now it's just your mind drifting to sleep, which is

1613
06:32:53.279 --> 06:33:04.319
quite natural, because sometimes when we're stressed and tense, we

1614
06:33:04.840 --> 06:33:09.400
may not actually be aware of what we need or

1615
06:33:09.439 --> 06:33:18.080
we physically or emotionally need in this moment. But when

1616
06:33:18.279 --> 06:33:25.919
you allow your body and mind to relax completely and

1617
06:33:26.119 --> 06:33:34.799
you let go of all thoughts, concerns, worries, ideas, all

1618
06:33:35.279 --> 06:33:39.119
let them go, allow them to drop onto the floor,

1619
06:33:44.599 --> 06:33:50.599
you start to get in touch with the feelings of

1620
06:33:52.479 --> 06:34:02.840
such relaxation. This feels so nice to be in touch

1621
06:34:03.360 --> 06:34:09.560
with the calmness of the different body parts as they

1622
06:34:12.360 --> 06:34:25.759
become looser and looser. Even your breathing seems easier and

1623
06:34:26.000 --> 06:34:35.119
more natural, effortless as I call out as through your

1624
06:34:35.279 --> 06:34:45.639
mouth or nose into your lungs, breathing in comforts and relaxation,

1625
06:34:48.240 --> 06:34:54.720
and then just breathing out any excess remain intentional stress

1626
06:34:56.639 --> 06:35:05.159
from every part of your body and mind. As you

1627
06:35:05.319 --> 06:35:11.040
start to focus on your mind, maybe you notice that

1628
06:35:11.360 --> 06:35:19.319
things have come to a standstill or maybe just much

1629
06:35:19.799 --> 06:35:27.880
much lower than before, because your mind is not really

1630
06:35:29.240 --> 06:35:38.599
needed when listening to my voice, which allows your mind

1631
06:35:38.759 --> 06:35:47.080
to relax just as deeply as your body. And that's

1632
06:35:47.240 --> 06:35:59.680
synchronicity between the relaxation of your body and relaxation of

1633
06:35:59.799 --> 06:36:11.880
your mind. Let you know, feeling completely calm, loose, and

1634
06:36:12.119 --> 06:36:31.080
relaxed is a great healing experience fear and has so

1635
06:36:31.520 --> 06:36:39.479
many positive benefits for your body and mind and your life.

1636
06:36:42.119 --> 06:36:50.880
To be able to let go everything and to relax completely,

1637
06:36:52.799 --> 06:37:00.919
you know, all parts of your body and mind. Even

1638
06:37:01.000 --> 06:37:17.360
your bonys relaxed, Your muscles are relaxed, even the skin

1639
06:37:18.159 --> 06:37:30.479
that covers your body is relaxed. Every hand.

1640
06:37:33.279 --> 06:37:33.880
That you have.

1641
06:37:35.599 --> 06:37:53.200
Is also deeply relaxed. And your brain really starts to

1642
06:37:53.439 --> 06:38:06.639
feel the benefits of this heathing vexation. And as you

1643
06:38:06.919 --> 06:38:13.400
focus on the inside of your scalp where your brain is,

1644
06:38:15.279 --> 06:38:23.080
you can start to realize and notice the benefits of

1645
06:38:23.240 --> 06:38:34.880
your brain relaxing DeMay. And as your brain continues to

1646
06:38:35.080 --> 06:38:45.159
relax sends those messages to the rest of your body

1647
06:38:47.080 --> 06:39:03.639
and to your mind to rely, wax more, debate, relaxy

1648
06:39:05.680 --> 06:39:21.799
more completely, letting go of any remaining thoughts or concerns,

1649
06:39:24.080 --> 06:39:30.479
allow them just to drop onto the floor because they're

1650
06:39:30.520 --> 06:39:39.680
no longer necessary in this moment, this moment of deep

1651
06:39:41.520 --> 06:40:11.080
relaxation and calmness, filling your brain with deep, concentrated healing, calming, relaxing,

1652
06:40:13.520 --> 06:40:28.720
every part of your brain feeling so is and comfortable,

1653
06:40:31.959 --> 06:40:47.599
so relaxed and beheaceful. Your brain feels so light, that's

1654
06:40:47.799 --> 06:40:58.880
so healthy in that sense of deep deep comfort. Really

1655
06:40:59.759 --> 06:41:12.599
do us allow you to enjoy those ever increasing sensations

1656
06:41:12.919 --> 06:41:27.279
of comfort that are spreading throughout your body, relaxing each

1657
06:41:28.919 --> 06:41:45.599
and every muscle of your body, deeper and deeper, much

1658
06:41:46.279 --> 06:42:05.040
more deeper than before, much more comfort spreading through your body.

1659
06:42:05.759 --> 06:42:24.919
Your mind feed so peaceful and calm, so very very peaceful,

1660
06:42:27.159 --> 06:42:37.479
in avery part of your body. Let it go of

1661
06:42:38.919 --> 06:42:55.479
a everything and averything, so peaceful and calm, so relax

1662
06:43:01.119 --> 06:43:18.080
a very second, the passes you feel d DPA relaxed

1663
06:43:21.720 --> 06:43:48.000
DPA and DPER relaxed, car SoC PCE for so very peace,

1664
06:43:51.479 --> 06:44:01.479
your head bound to your toys. Such peace and comfort

1665
06:44:03.840 --> 06:44:17.319
growing all all the time, Such peace and comfort spreading

1666
06:44:18.279 --> 06:44:33.759
through your body and mind deeper deepert, Such comfort spreading

1667
06:44:35.119 --> 06:44:46.560
and sinking deeper into ay muscle of your body. So

1668
06:44:47.159 --> 06:45:11.479
you feel amazing, so relaxed, so peace, so so peaceful,

1669
06:45:14.720 --> 06:45:26.639
letting go everything. You're going to do a body scan,

1670
06:45:28.400 --> 06:45:34.799
focusing on firstly how you feel in your body. Not

1671
06:45:34.959 --> 06:45:40.360
trying to change how you feel, not trying to relax,

1672
06:45:41.639 --> 06:45:46.639
not trying to move away from any discomfort or stress

1673
06:45:46.840 --> 06:45:54.279
or tension. Just accepting, observing and accepting how you feel

1674
06:45:55.279 --> 06:45:59.959
in the different parts of your body. Just allowing yourself

1675
06:46:01.599 --> 06:46:09.040
to be exactly as you are, to notice, to get

1676
06:46:09.119 --> 06:46:17.720
in touch with how you actually feel in this moment.

1677
06:46:21.119 --> 06:46:27.720
I'm going to start off by focusing on your hands.

1678
06:46:32.319 --> 06:46:40.040
Just be aware of your hands. I like you to

1679
06:46:40.240 --> 06:46:45.200
move your hands around, just maybe move your fingers a

1680
06:46:45.279 --> 06:46:51.639
little bit. I've been and closing your hands very gently,

1681
06:46:53.279 --> 06:46:58.959
just so that you can get in touch with how

1682
06:46:59.080 --> 06:47:13.279
your hands and your fingers fell, very very slow movements.

1683
06:47:21.680 --> 06:47:29.439
Focusing now on your feet, and if you can just

1684
06:47:29.599 --> 06:47:34.720
do kind of an equivalent with your feet is you've

1685
06:47:34.919 --> 06:47:41.119
just done with your hands, Maybe turn in your ankles,

1686
06:47:43.119 --> 06:47:52.840
moving your feet around, moving your toes gently, only very

1687
06:47:54.880 --> 06:48:04.479
gently and very slowly, to see how your feet feel

1688
06:48:06.560 --> 06:48:19.840
in this moment. Focusing now and your eyes, I'd like

1689
06:48:20.000 --> 06:48:27.000
you to just focus on your eyelids. Maybe you can

1690
06:48:27.159 --> 06:48:31.360
open and close your eyes a couple of times to

1691
06:48:31.599 --> 06:48:35.279
really get in touch with how you feel when you

1692
06:48:35.479 --> 06:48:43.759
do close your eyes. The muscle changes in your eyes

1693
06:48:43.959 --> 06:48:51.840
when you do close them. Maybe raising your eyebrows. It

1694
06:48:52.159 --> 06:48:59.599
stretches the tops of your eyes. Perhaps squint in your eyes,

1695
06:49:03.360 --> 06:49:08.360
scrunching up your eyes just so you can hear it.

1696
06:49:08.479 --> 06:49:18.439
Get in touch with all aspects of how your eyes

1697
06:49:18.919 --> 06:49:37.439
feel right now. Now focusing on your thighs, then you

1698
06:49:37.520 --> 06:49:41.479
know it just starts you to gently tense your thighs,

1699
06:49:42.840 --> 06:49:52.680
just very very gently, just enough so you can become

1700
06:49:54.279 --> 06:50:05.360
more attuned to the the physical sensation of your upper legs,

1701
06:50:07.560 --> 06:50:10.720
the front of your thighs and the backs of your thigh,

1702
06:50:15.279 --> 06:50:34.680
noticing and observing how your thighs fear right now, moving

1703
06:50:34.919 --> 06:50:43.360
your focus to the back of your neck, just noticing

1704
06:50:43.520 --> 06:50:49.560
the back of your neck, the muscles, and of course

1705
06:50:49.720 --> 06:50:54.000
they lead to the side of your neck. They also

1706
06:50:54.319 --> 06:50:59.159
lead to the top of your back, which leads to

1707
06:50:59.240 --> 06:51:04.759
your shoulder. So as you focus on the back of

1708
06:51:04.880 --> 06:51:12.240
your neck, maybe you can move your head gently upwards

1709
06:51:13.400 --> 06:51:19.360
as if you're looking up. Maybe moving your head down

1710
06:51:20.799 --> 06:51:27.400
as if you're looking down. Perhaps moving your head side

1711
06:51:27.639 --> 06:51:40.000
to side, right to left, only very slowly and very gently.

1712
06:51:42.520 --> 06:51:47.680
I'm not trying to force anything. It has to be

1713
06:51:48.200 --> 06:51:56.560
very very gentle, just so that you can.

1714
06:51:58.119 --> 06:51:59.720
Be more.

1715
06:52:01.400 --> 06:52:10.799
In touch with the feelings, with the sensations, the physical

1716
06:52:12.200 --> 06:52:19.119
sensations of how on the back of your neck feels.

1717
06:52:20.919 --> 06:52:36.279
Right now, as we now focus on the tops of

1718
06:52:36.400 --> 06:52:42.680
your arms, the parts where your biceps and your triceps

1719
06:52:42.720 --> 06:52:50.799
are between your elbow and your shoulders. To focus on

1720
06:52:51.080 --> 06:52:58.240
those parts, the tops of your arms, you may like

1721
06:52:58.360 --> 06:53:07.880
to just tense them, but very very gently and slowly,

1722
06:53:10.439 --> 06:53:19.400
so you're not straining or putting any pressure whatsoever on

1723
06:53:19.560 --> 06:53:29.439
your arms. It's just slowly you can gain more of

1724
06:53:29.560 --> 06:53:39.840
a sense of how your upper arms are feeling in

1725
06:53:40.080 --> 06:53:53.639
this moment, Just noticing as you gently, very gently and

1726
06:53:54.240 --> 06:54:07.479
slowly tighten the muscles and then echo, notice how the

1727
06:54:07.720 --> 06:54:22.520
tops of your arms feel right now as we now

1728
06:54:23.200 --> 06:54:33.400
focus on your stomach, the area the lower abdomen area

1729
06:54:34.080 --> 06:54:42.479
below your belly gutter, moving all the way down to

1730
06:54:42.599 --> 06:54:53.200
your hips, just above your grind, maybe you're able to

1731
06:54:54.639 --> 06:55:07.560
tense these muscles in the area fair very gently and slowly.

1732
06:55:13.240 --> 06:55:17.639
If that's a difficult thing to do, maybe you can

1733
06:55:17.840 --> 06:55:28.520
just move your body, pushing your stomach up, maybe moving

1734
06:55:28.560 --> 06:55:33.759
a little bit to a side using your hips, just

1735
06:55:34.319 --> 06:55:42.319
so you can get more in tune with how you're

1736
06:55:43.240 --> 06:55:54.439
lower up to an area is feeling in this moment,

1737
06:56:01.040 --> 06:56:23.599
Just noticing the physical sensations or your lower abdomen as

1738
06:56:23.639 --> 06:56:36.599
to move your attention to your mouth, noticing in your

1739
06:56:36.799 --> 06:56:47.680
lips and inside your mouth, your teeth, your guns, your tongue,

1740
06:56:57.319 --> 06:57:05.959
just noticing how your tongue and your mouth feels. It

1741
06:57:06.080 --> 06:57:15.080
may help by moving your tongue around your mouth, moving

1742
06:57:15.200 --> 06:57:22.560
it to your left, maybe pressing it gently against the

1743
06:57:22.840 --> 06:57:29.000
side of your mouth, and then to the right, gently

1744
06:57:29.520 --> 06:57:36.200
to the side of your mouth, perhaps pressing up against

1745
06:57:36.319 --> 06:57:44.319
the top of your mouth and then down gently against

1746
06:57:44.439 --> 06:57:54.919
the bottom of your mouth, always very slowly and a

1747
06:57:55.520 --> 06:57:59.720
very very gentle.

1748
06:58:04.119 --> 06:58:05.319
So that you can.

1749
06:58:08.919 --> 06:58:21.240
Be aware of how you feel in your mouth area.

1750
06:58:32.520 --> 06:58:52.680
Now you get to focus on your wrists, and I'll

1751
06:58:52.799 --> 06:59:01.680
ask you to maybe just routine your wrists by moving

1752
06:59:01.759 --> 06:59:12.159
your hands in a circular motion very gently and slowly,

1753
06:59:14.919 --> 06:59:34.759
just slowly, can feel the sensations that you are currently

1754
06:59:36.520 --> 06:59:51.360
experiencing in your wrists. Perhaps move in your hands up

1755
06:59:51.560 --> 07:00:16.680
and down again very there japly and slowly, very chance

1756
07:00:21.040 --> 07:00:46.560
and slow. As we now start to observe you lower back.

1757
07:00:52.200 --> 07:01:02.479
The back part is just above your hips, where your

1758
07:01:02.639 --> 07:01:15.639
coxics are, the whole area which also really does include

1759
07:01:16.439 --> 07:01:22.680
the side of your body, because those muscles are very

1760
07:01:22.799 --> 07:01:34.479
much connected as those muscles also move into your hiperia,

1761
07:01:35.479 --> 07:01:50.840
connecting to your buttocks the sides of your hips. And

1762
07:01:51.000 --> 07:01:59.479
if you're physically able to do so, maybe you can

1763
07:02:00.439 --> 07:02:13.080
very gently just move your body evers slightly, very slowly,

1764
07:02:16.159 --> 07:02:34.759
some side to side, just enough gauge how you feel

1765
07:02:37.159 --> 07:02:52.479
in your lower back. Perhaps secretly even move your hips

1766
07:02:52.840 --> 07:03:06.520
gently up and down, gently and slowly, in order to.

1767
07:03:11.200 --> 07:03:12.759
Be in touch.

1768
07:03:15.080 --> 07:03:38.479
With the physical sensations of your lower back. As we

1769
07:03:38.799 --> 07:03:55.279
know your attention to your jaw an area for your chin,

1770
07:03:56.560 --> 07:04:00.680
all the way up to the way your ears are.

1771
07:04:03.840 --> 07:04:19.599
All of your jaw. You can just it's okay to

1772
07:04:19.759 --> 07:04:30.400
do so. Gently open your mouth, no wide, no stretching,

1773
07:04:31.720 --> 07:04:44.200
just very gently and slowly open in your mouth and

1774
07:04:44.599 --> 07:05:03.240
enclosing your mouth very gently and slowly, so you can

1775
07:05:06.319 --> 07:05:46.479
be in touch with how your jaw feels. Now, I

1776
07:05:46.680 --> 07:06:02.439
like to sit down your chest around. You don't need

1777
07:06:02.639 --> 07:06:10.279
to do anything to move your chest because it moves

1778
07:06:10.799 --> 07:06:24.040
every time you breathe. It moves very gently and slowly

1779
07:06:26.520 --> 07:06:41.560
automatically with each breath you take. As you focus on

1780
07:06:44.000 --> 07:07:28.080
how your chest feels when you breathe, move in your

1781
07:07:28.360 --> 07:07:43.040
focus to your forearms with your elbows. Maybe you're able

1782
07:07:43.520 --> 07:07:48.119
to very gently.

1783
07:07:49.520 --> 07:07:51.639
And slowly.

1784
07:07:53.360 --> 07:08:01.919
Dense the muscles in your forearms, and when you do that,

1785
07:08:02.400 --> 07:08:25.959
you can feel your elbows as well, very gently and slowly,

1786
07:08:34.439 --> 07:09:14.279
gently and softly obsurving your forearms and helpers. No. Make

1787
07:09:14.319 --> 07:09:28.799
you focus the rest of your back, your upper back

1788
07:09:33.319 --> 07:09:50.720
in the middle, the middle of your back. Again, this

1789
07:09:51.400 --> 07:10:01.479
part of your body moves also every time you pray.

1790
07:10:06.439 --> 07:10:20.080
You may not notice that. Usually they should observe your

1791
07:10:20.200 --> 07:10:27.479
copper back in the middle of your back. You can

1792
07:10:27.759 --> 07:11:26.319
really feel that gentle and lowman and your focus into

1793
07:11:26.439 --> 07:11:39.959
your hip area, your buttys the gray, there's muscles at

1794
07:11:40.000 --> 07:12:20.439
those bones in your midsection. Just noticing how your hips feel.

1795
07:12:23.639 --> 07:12:41.479
Right now, you can very very gently move your hips,

1796
07:12:46.400 --> 07:13:25.880
maybe side to side, very gently, and yeah, yeah, sortly,

1797
07:13:40.439 --> 07:13:57.639
everything starts to slow down, including the thoughts in your mind,

1798
07:13:59.319 --> 07:14:09.479
and your mind itself just starts to gradually. It doesn't

1799
07:14:09.520 --> 07:14:17.119
have to be instant, but just gradually starting too. It's

1800
07:14:17.119 --> 07:14:26.200
almost like time is storing chin. It's a slower pace

1801
07:14:28.680 --> 07:14:33.880
to maybe what you're used to in your day to

1802
07:14:34.000 --> 07:15:00.680
day life. It's a slower movement of energy, very small

1803
07:15:01.000 --> 07:15:09.040
movements which make up the larger movements, which is always

1804
07:15:09.080 --> 07:15:16.759
the case. Now. When you move your hand, it might

1805
07:15:16.880 --> 07:15:20.720
seem like it's one movement, but it's lots of minute

1806
07:15:21.479 --> 07:15:32.599
different muscles moving in accordance with each other. And what

1807
07:15:32.919 --> 07:15:45.360
happens in this space that we're sharing is we move

1808
07:15:45.520 --> 07:16:06.200
from that big movement into those smaller movements, starting to

1809
07:16:06.400 --> 07:16:17.479
focus on how your body feels, not just as a whole,

1810
07:16:18.840 --> 07:16:23.639
not just oh I'm feeling this way, I'm feeling stressed

1811
07:16:23.840 --> 07:16:29.520
or tense, or I'm feeling relaxed and calm, I'm feeling

1812
07:16:29.680 --> 07:16:36.400
this way, I'm feeling that way. Starting to notice that

1813
07:16:36.560 --> 07:16:50.560
your body begins to present to you small feelings around

1814
07:16:50.639 --> 07:17:08.360
your body, small physical sensations in your legs, whether pleasurable

1815
07:17:09.560 --> 07:17:23.520
or not. Maybe resisting the temptation to label them or

1816
07:17:23.639 --> 07:17:31.400
to judge them, those feelings, just thinking them, thinking about

1817
07:17:31.439 --> 07:17:47.639
them is just being neutral, just feelings, not being particularly concerned,

1818
07:17:48.799 --> 07:18:03.520
but just noticing what your body is telling you. The

1819
07:18:03.680 --> 07:18:10.000
feelings in your arms, instead of feeling the hole of

1820
07:18:10.119 --> 07:18:20.119
the arm, maybe notice those individual feelings, all those different

1821
07:18:20.319 --> 07:18:33.680
muscles and the skin, the hairs of your arms, all

1822
07:18:33.720 --> 07:18:47.520
the internal parts of your arms, the veins, the bones,

1823
07:18:50.439 --> 07:18:56.439
just being aware of maybe your elbow on your right

1824
07:18:56.639 --> 07:19:07.240
arm has a certain feeling. Maybe your left wrist also

1825
07:19:07.560 --> 07:19:30.560
has its own individual physical sensation. What about your forearm

1826
07:19:31.599 --> 07:19:43.799
on your right arm, your right forearm, there may not

1827
07:19:43.959 --> 07:19:51.720
be any particular feeling that you could even give a

1828
07:19:51.840 --> 07:19:59.040
name to, may not feel like anything other than just

1829
07:19:59.599 --> 07:20:10.040
a few eat Yeah, it's there. The feelings in your shoulders,

1830
07:20:12.880 --> 07:20:16.639
perhaps your shoulders when you think about them, kind of

1831
07:20:16.680 --> 07:20:21.720
almost like they're the same, you know, the same feeling

1832
07:20:23.560 --> 07:20:26.880
almost like you both of your shoulders are just one thing.

1833
07:20:28.720 --> 07:20:39.799
Of course they're not. And when you focus on your

1834
07:20:39.880 --> 07:20:48.080
left shoulder and then on your right shoulder, maybe find

1835
07:20:48.279 --> 07:20:53.680
that you move the muscles a little bit, maybe tense

1836
07:20:53.759 --> 07:21:19.319
the muscles gently, noticing the difference in each shoulder, your

1837
07:21:19.400 --> 07:21:35.279
lower back, the left side of your lower back and

1838
07:21:36.119 --> 07:21:46.799
the right side of your lower back. Of course that

1839
07:21:47.000 --> 07:21:59.400
connection to your buttocks and to your hips, and also

1840
07:21:59.599 --> 07:22:13.400
moving up into the middle of your back. And sometimes

1841
07:22:13.759 --> 07:22:17.240
like right now, actually when I focus on their part,

1842
07:22:18.599 --> 07:22:23.000
when I focused on my buttocks and then I focused

1843
07:22:23.040 --> 07:22:27.159
on the middle of my back, I almost felt like

1844
07:22:27.360 --> 07:22:32.119
the muscles in my lower back were being stretched very gently,

1845
07:22:36.880 --> 07:22:42.159
just stretched a little bit. Even though I wasn't doing

1846
07:22:42.279 --> 07:22:51.040
anything to try to stretch your lower back, it just

1847
07:22:51.119 --> 07:23:03.400
seemed to happen. The feeling of very gently stretching your

1848
07:23:03.479 --> 07:23:22.599
lower back comes along. I have fear in your chest,

1849
07:23:30.240 --> 07:23:43.599
just noticing what sensations you are experiencing in your chest

1850
07:23:43.880 --> 07:24:00.200
right now. And there's so much of the chest. See

1851
07:24:00.240 --> 07:24:03.840
there's the collar bone leading to the chest. You've got

1852
07:24:03.880 --> 07:24:12.479
the chest bone, you've got the muscles in your chest.

1853
07:24:15.279 --> 07:24:21.360
Of course, if you're female, there's possibly the breasts. If

1854
07:24:21.400 --> 07:24:29.560
you're male, you've got the different well why not that

1855
07:24:29.680 --> 07:24:37.159
different these days, But there may be more muscles at

1856
07:24:37.200 --> 07:24:43.400
the top of the chest, but at the side underneath

1857
07:24:44.560 --> 07:24:47.400
it's pretty much the same. Whether you're a man or

1858
07:24:47.439 --> 07:24:53.880
a woman. There's muscles there, muscles that stretch out to

1859
07:24:54.000 --> 07:24:58.919
your back as well as breast tissue stretches and moves

1860
07:24:58.959 --> 07:25:06.319
into your back. To just being aware of your chest,

1861
07:25:15.240 --> 07:25:42.360
being with whatever feeling there is in your chest. And

1862
07:25:42.439 --> 07:25:49.880
when I noticed that, I'll focus on my chest. I

1863
07:25:50.159 --> 07:25:55.159
feel it in my back, my upper back. I mean,

1864
07:25:55.200 --> 07:25:58.119
I guess the obvious reason would be because you know,

1865
07:25:58.159 --> 07:26:09.279
I'm breathing in and it stretches my chest and my

1866
07:26:09.439 --> 07:26:23.119
back at the same time. It feels it feels okay,

1867
07:26:29.880 --> 07:26:34.720
doesn't feel I got a little bit of pain in

1868
07:26:34.799 --> 07:26:42.720
my right chest, a little bit, not pain, but little discomfort,

1869
07:26:42.880 --> 07:26:52.919
maybe stiffness, possibly, I don't know. I notice my shoulders

1870
07:26:53.040 --> 07:27:02.000
also wanting to flex for some reason. I think that's

1871
07:27:02.040 --> 07:27:10.400
probably part of my upper back, that connection between my

1872
07:27:10.520 --> 07:27:14.599
shoulders and my upper back, because I can move my

1873
07:27:14.720 --> 07:27:22.000
shoulders and stretch the muscles in my back, moving the

1874
07:27:22.040 --> 07:27:28.599
shoulders backwards or up, which then moves I think it's

1875
07:27:28.680 --> 07:27:44.360
the scapulous in your back. It feels quite nice. Actually,

1876
07:27:49.680 --> 07:27:52.880
a good thing about this is you can, if you

1877
07:27:53.000 --> 07:28:06.959
want to, you can just flex or stimulate the various

1878
07:28:07.159 --> 07:28:14.639
muscles in your body gently in order to get more

1879
07:28:14.680 --> 07:28:25.000
of a sense of how they feel. And when you're relaxing,

1880
07:28:29.799 --> 07:28:33.840
when you do tense and muscle and you let it

1881
07:28:34.000 --> 07:28:41.400
go and you let it relax, it relaxes way more

1882
07:28:43.000 --> 07:28:53.040
than it would normally. That you have to feel that

1883
07:28:53.119 --> 07:28:56.880
you're able to do that. There's no point in doing

1884
07:28:56.919 --> 07:29:02.479
it if there's an issue with the per part of

1885
07:29:02.520 --> 07:29:11.759
your body. You need to be gentle with yourself at

1886
07:29:12.000 --> 07:29:25.840
all times when relaxing deeply. It's important to be kind

1887
07:29:26.560 --> 07:29:42.560
to yourself. As you notice your mind. How much has

1888
07:29:42.639 --> 07:30:06.279
your mind slowed down since we started this recording. How

1889
07:30:06.520 --> 07:30:21.720
calm and peaceful is your mind right now? We have

1890
07:30:21.919 --> 07:30:27.840
nothing to think about and just my voice to listen to.

1891
07:30:32.000 --> 07:30:40.560
Because you know the intention behind this recording, this relaxation.

1892
07:30:43.279 --> 07:30:48.439
At the very least, for you to feel more relaxed

1893
07:30:49.759 --> 07:30:52.639
at the end of the recording than you did at

1894
07:30:52.680 --> 07:31:05.319
the beginning. At the very least, for your mind to

1895
07:31:05.639 --> 07:31:21.840
slow down because your body continues to relax because that's

1896
07:31:22.240 --> 07:31:33.919
what you want to happen. That's what you expect.

1897
07:31:37.520 --> 07:31:38.439
To happen.

1898
07:31:44.200 --> 07:32:02.680
For relaxation, to fill your body, maybe calm your mind

1899
07:32:04.159 --> 07:32:11.680
to the point of boredom. When you start maybe to

1900
07:32:17.319 --> 07:32:59.040
drift away, drifting, it's almost as if you're moving further

1901
07:32:59.200 --> 07:33:07.479
away your body and your mind, just leaving that there,

1902
07:33:15.439 --> 07:33:19.759
kind of liking it an escape pod in a spaceship

1903
07:33:20.159 --> 07:33:23.520
a movie, a space movie. You know when they get

1904
07:33:23.560 --> 07:33:29.560
into a little part in it sends the man far

1905
07:33:29.759 --> 07:33:58.799
away from the spaceship, safe to dream and continue to relax,

1906
07:34:19.080 --> 07:35:46.080
drifting size look and peace so relax and peaceful and

1907
07:35:46.319 --> 07:36:00.720
focusing on that feeding of those individual parts of your

1908
07:36:00.880 --> 07:36:19.279
body that or relaxing one by one. You may find

1909
07:36:19.840 --> 07:36:33.080
that every now and then you realize that you weren't

1910
07:36:33.439 --> 07:36:41.400
listening to my voice. It gives your mind started to

1911
07:36:41.639 --> 07:36:56.880
imagine something different, maybe started to almost move into some

1912
07:36:57.200 --> 07:37:05.639
kind of a dreamy state, and then you become aware

1913
07:37:05.840 --> 07:37:15.080
of my voice again. And even though you may want

1914
07:37:15.279 --> 07:37:20.200
to focus on my voice, you may also wish to

1915
07:37:22.720 --> 07:37:34.319
allow your mind to just drift naturally into that space

1916
07:37:34.599 --> 07:37:58.560
of comfort and safety. As you feel more comfort spreading

1917
07:37:58.959 --> 07:38:11.759
through your body like a warm blanket covering you gently,

1918
07:38:15.720 --> 07:38:33.840
keeping your body. It just the perfect temperature, and even

1919
07:38:34.000 --> 07:38:46.000
if you can hear background sounds, they just don't seem

1920
07:38:46.159 --> 07:39:02.880
to matter anymore. There's that sense of peace spreads through

1921
07:39:03.000 --> 07:39:16.639
your mind like a gentle breeze, yet strong enough to

1922
07:39:16.840 --> 07:39:33.080
blow away all negativity, strong enough to remove from your

1923
07:39:33.240 --> 07:39:51.040
mind any anxiety or stress that was there before, and

1924
07:39:51.319 --> 07:40:02.000
blow away any other thoughts or feelings that just don't

1925
07:40:02.360 --> 07:40:26.560
fit with the sense relaxation that is filling your body

1926
07:40:31.560 --> 07:40:49.080
and your mind. And as you focus on your mind

1927
07:40:51.279 --> 07:40:56.560
and you countdown from ten down to one, and with

1928
07:40:56.959 --> 07:41:22.840
each number you hear, your mind will become slightly more relaxed,

1929
07:41:25.599 --> 07:41:34.119
just just slightly, from ten down to nine, just a

1930
07:41:34.400 --> 07:41:43.720
slight movement, from nine down to eight, just another small

1931
07:41:48.240 --> 07:42:00.840
change in how you feel. Eight down to seven. That

1932
07:42:01.240 --> 07:42:07.119
feeling is a gap, almost like a gap that starts

1933
07:42:07.479 --> 07:42:16.479
to get wider, the gap between those feelings that you

1934
07:42:16.759 --> 07:42:24.119
used to have in your mind compared to the feelings

1935
07:42:24.240 --> 07:42:31.040
you have that are growing now, feelings of comfort and

1936
07:42:31.360 --> 07:42:43.000
security and confidence. And that gap becomes wider. Makee down

1937
07:42:43.119 --> 07:42:49.919
to seven, seven down to six, and when you get

1938
07:42:50.000 --> 07:42:57.040
to five, your mind will start to have a certain

1939
07:42:58.439 --> 07:43:10.000
physical sensation, almost like there's a magnet outside of your

1940
07:43:10.119 --> 07:43:16.919
head sucking the tension and the stress and any remaining

1941
07:43:18.040 --> 07:43:24.400
feelings that you don't want, sucking them out through your skull.

1942
07:43:30.200 --> 07:43:35.319
And in down to four you could start to really

1943
07:43:35.919 --> 07:43:48.919
experience that sense of not just emptiness, but space, a

1944
07:43:49.080 --> 07:43:57.840
place full of fresh air, place where you can stretch.

1945
07:44:01.319 --> 07:44:03.959
It's almost as if as you go down to four

1946
07:44:04.799 --> 07:44:13.599
and three, your mind is expanding, with this sense of

1947
07:44:14.279 --> 07:44:26.479
peace and tranquility growing as it moves down to When

1948
07:44:26.520 --> 07:44:35.520
you get to one, in your mind just feels exactly

1949
07:44:35.720 --> 07:44:51.959
how you want to feel. It's almost perfect fearing, maybe

1950
07:44:55.040 --> 07:45:04.319
a sensation that you'd like to keep a place that's safe,

1951
07:45:05.360 --> 07:45:25.639
where nothing can affect you at all, and you can

1952
07:45:25.840 --> 07:45:34.799
stay in that that space of comfort and confidence, confident

1953
07:45:34.919 --> 07:45:41.400
in your own ability to create this space and this

1954
07:45:42.759 --> 07:45:49.119
feeling of comfort within your own mind just by counting

1955
07:45:50.240 --> 07:45:59.080
ten down to one. And this is something that you

1956
07:45:59.200 --> 07:46:07.799
can do your self when you're on your own, a

1957
07:46:08.000 --> 07:46:11.799
time when you can maybe sit down, maybe just for

1958
07:46:11.880 --> 07:46:23.840
a few minutes, close your eyes. It just counts slowly

1959
07:46:24.479 --> 07:46:37.639
from ten down to one and re experience these feelings

1960
07:46:39.279 --> 07:46:47.599
in your mind. And when you feel that way in

1961
07:46:47.720 --> 07:47:03.279
your mind. Your body copies your mind and then feeling

1962
07:47:03.439 --> 07:47:10.319
it's spread through your spine and your nervous system into

1963
07:47:10.680 --> 07:47:17.360
every part of your body, travels through your blood stream,

1964
07:47:22.919 --> 07:47:43.439
healing and relaxing every article of your existence. And we

1965
07:47:43.560 --> 07:47:52.360
can we can practice this a few times before the

1966
07:47:52.520 --> 07:47:57.040
end of the recording, and then you can practice on

1967
07:47:57.159 --> 07:48:04.680
your own and time you count from ten about one,

1968
07:48:09.360 --> 07:48:20.479
the feelings of comfort, calmness, and deep deep relaxation becomes

1969
07:48:20.799 --> 07:48:36.680
stronger and deeper. Feeling your mind and your brain with

1970
07:48:36.919 --> 07:48:46.439
these positive chemicals that spread throughout your body, relaxing you

1971
07:48:48.400 --> 07:48:57.919
so quickly, relaxing your whole body and mind so very

1972
07:48:59.560 --> 07:49:10.840
very easily, just by counting from ten down to one.

1973
07:49:15.840 --> 07:49:18.560
That so we're going to do now. I'm going to

1974
07:49:18.680 --> 07:49:22.759
count from ten down to one. I'd like you to

1975
07:49:22.959 --> 07:49:27.439
repeat the number after me. So when I say ten,

1976
07:49:30.479 --> 07:49:42.319
you can just repeat to yourself ten. Just notice, be

1977
07:49:42.479 --> 07:49:51.599
aware of how you feel in your mind and your body.

1978
07:49:56.080 --> 07:50:10.119
Then when I say nine, repeat to yourself nine a game,

1979
07:50:12.080 --> 07:50:21.400
noticing the increase in comfort and calmness in your mind

1980
07:50:22.759 --> 07:50:31.680
and in your body. The same when I say eight,

1981
07:50:34.720 --> 07:50:46.319
when I say seven, six, when I say five, four,

1982
07:50:50.279 --> 07:51:01.639
When I say three, two, and lastly you want to

1983
07:51:01.720 --> 07:51:15.080
say one, you can repeat that number. Now. Of course,

1984
07:51:15.319 --> 07:51:20.959
when you do this on your own without listening to me,

1985
07:51:22.159 --> 07:51:28.479
you can say the numbers or whatever speed that you

1986
07:51:28.799 --> 07:51:38.560
feel is necessary for you, so you can adapt. So

1987
07:51:38.639 --> 07:51:42.520
if you feel you want to say the numbers ten

1988
07:51:42.880 --> 07:51:49.279
down to one faster than I do, then you go

1989
07:51:49.400 --> 07:51:53.080
ahead and do that. Or if you feel when you

1990
07:51:53.200 --> 07:51:58.880
do it yourself that you'd like to have more more

1991
07:51:59.080 --> 07:52:06.479
space being the numbers, maybe take a lot longer to

1992
07:52:06.639 --> 07:52:16.759
get from ten all the way down to one, that's

1993
07:52:16.880 --> 07:52:29.560
your choice also to do. So I'm going to count

1994
07:52:29.639 --> 07:52:38.040
from ten down to one, and when I get to one,

1995
07:52:39.360 --> 07:52:45.319
that will be the end of this recording, unless, of course,

1996
07:52:45.360 --> 07:52:57.479
you're listening to music, and the music will continue. Ten

1997
07:53:09.880 --> 07:57:55.240
nine eight seven four twenty nineteen eighteen, seventeen, sixteen, fifteen,

1998
07:57:59.479 --> 07:58:44.880
four thirty twelve eleven, ten nine eight seven, six five

1999
07:58:49.880 --> 07:59:22.720
four three one. Now open your eyes, noticing how you

2000
07:59:22.840 --> 07:59:31.200
physically feel having counted down from twenty to one, allowing

2001
07:59:32.000 --> 07:59:36.439
stress and tension to leave through your fingertips and your toast.

2002
07:59:38.000 --> 07:59:42.680
And as you focus on your fingertips maybe they feel

2003
07:59:42.680 --> 07:59:48.840
a little bit tingling, which is I suppose quite an

2004
07:59:48.919 --> 07:59:53.880
understanding considering the tension has been exiting your body through

2005
07:59:53.919 --> 08:00:02.840
your fingertips. So now I'm going to count from twenty

2006
08:00:02.919 --> 08:00:10.360
down to one again. This time you can feel relief

2007
08:00:10.479 --> 08:00:16.360
of tension and stress, any anxiety that you may have

2008
08:00:21.040 --> 08:00:29.439
leaving through your stomach, just leaving through your stomach, almost

2009
08:00:29.479 --> 08:00:35.240
as if it's just releasing the hole of your stomach,

2010
08:00:36.080 --> 08:00:40.919
your navel to just above your chest or below your chest,

2011
08:00:41.040 --> 08:00:45.599
rather so surrounding your belly by an area, the whole area.

2012
08:00:47.720 --> 08:00:52.319
You can feel the tension of your body where there's left,

2013
08:00:52.599 --> 08:00:57.880
just releasing from the area, and you may notice that

2014
08:00:58.040 --> 08:01:04.240
your stomach would become very next as my countdown from

2015
08:01:04.360 --> 08:01:57.040
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven,

2016
08:02:01.720 --> 08:02:42.880
dad nine eight, seven, six, five, four three two what

2017
08:02:48.000 --> 08:02:50.520
You can open your eyes again if you choose, but

2018
08:02:50.599 --> 08:02:54.200
you can just keep them closed because it feels relaxing.

2019
08:02:56.520 --> 08:03:01.919
Just noticea his stomach feels Notice as your focus, just

2020
08:03:02.759 --> 08:03:07.279
do a little scan of your body. Just notice how

2021
08:03:07.400 --> 08:03:20.279
your body felts focusing upper body, back, chest, stomach, lax yms, hands, feet,

2022
08:03:23.279 --> 08:03:30.200
just noticing, and you know, you may start to feel

2023
08:03:32.680 --> 08:03:36.479
more of a sense of tiredness, which may be the

2024
08:03:36.599 --> 08:03:41.159
reason of listening to this recording because you.

2025
08:03:42.599 --> 08:03:42.959
Like to.

2026
08:03:44.599 --> 08:03:56.479
Let go completely of everything and drift or into a nice, natural, calm,

2027
08:03:56.880 --> 08:04:12.080
relaxing sleep. So now we're going to focus on your forehead,

2028
08:04:16.000 --> 08:04:18.759
and if you choose, you can incorporate your eyes in

2029
08:04:18.919 --> 08:04:25.799
this focus as well. Your forehead and your eyes. It's

2030
08:04:25.880 --> 08:04:30.400
that whole area basically, almost as if you were wearing

2031
08:04:30.439 --> 08:04:34.119
a mask, you know, like a I don't know, a

2032
08:04:34.319 --> 08:04:41.279
Batman mask or something, or I'm trying to sorrow or something,

2033
08:04:41.319 --> 08:04:43.439
you know, the kind of mask that covers your eyes,

2034
08:04:43.919 --> 08:04:50.439
but also covers quite a lot of the forehead. Focusing

2035
08:04:50.479 --> 08:04:53.119
on that area because that's the area that we're now

2036
08:04:53.279 --> 08:04:59.880
going to release tension, stress from your mind, your brain,

2037
08:05:00.279 --> 08:05:03.799
from your mind, and any tension that you may have

2038
08:05:04.119 --> 08:05:10.159
remain your face, in your neck and your jaw, your eyes,

2039
08:05:11.000 --> 08:05:17.720
your forehead, or your scalp. So basically any tension within

2040
08:05:17.799 --> 08:05:26.400
your head area, including your mind and your brain, that's

2041
08:05:26.479 --> 08:05:30.759
going to be released through your forehead and your eyes.

2042
08:05:34.720 --> 08:05:38.479
As I count down again from twenty down to one,

2043
08:05:40.919 --> 08:06:52.159
now twenty nineteen eighteen, seventeen, sixteen, fifteen, forteen, thirty, twelve, eleven, ten, nine, eight, seven,

2044
08:06:56.840 --> 08:07:34.360
six five, War three one. Noticing as you scan your

2045
08:07:34.520 --> 08:07:41.400
face with jaw, your eyes, the cheap bones, your ears,

2046
08:07:43.560 --> 08:07:50.680
a forehead, your scalp, your neck, back of your neck

2047
08:07:50.919 --> 08:07:54.479
and front of your neck, the side of your neck,

2048
08:07:54.680 --> 08:08:08.479
and your throat. Noticing being aware of the comfort increased

2049
08:08:09.040 --> 08:08:18.400
in relaxation, not just in your head and neck and mind,

2050
08:08:19.439 --> 08:08:28.200
also the rest of your body. Just notice how loose

2051
08:08:29.759 --> 08:08:36.159
and calm you film, and how easily it is to

2052
08:08:36.439 --> 08:09:03.439
just let go completely, let go completely, how easily. So

2053
08:09:03.560 --> 08:09:07.040
what I'm gonna do about is I wanted to focus

2054
08:09:07.200 --> 08:09:14.439
on the top of your head, and we're going to

2055
08:09:14.560 --> 08:09:23.720
allow every last piece of tension, more stress, the mind

2056
08:09:24.880 --> 08:09:30.240
be lingering or hiding in your body or mind my

2057
08:09:30.439 --> 08:09:37.080
head to just be sucked out on the top of

2058
08:09:37.200 --> 08:09:47.240
your head and released to be air. Wants sucked out

2059
08:09:47.400 --> 08:09:55.880
into the clouds, to be cloud above your head, almost

2060
08:09:55.959 --> 08:10:02.040
like a whirlpool. It's is gonna suck that t our

2061
08:10:02.200 --> 08:10:09.119
the top of your head. Just take her away good

2062
08:10:12.319 --> 08:10:16.080
your focus. Imagine an opening at the top of your

2063
08:10:16.159 --> 08:10:22.759
head without a tension and stress and in remaining issues,

2064
08:10:22.919 --> 08:10:26.680
maybe worries of insads that are no use to you.

2065
08:10:26.880 --> 08:10:30.639
Now you can all be sucked down at the top

2066
08:10:30.680 --> 08:10:37.560
of your head and taken away. As I count down again,

2067
08:10:38.240 --> 08:11:06.400
I'm twenty down to one now, twenty nineteen, eighty, seventeen,

2068
08:11:11.799 --> 08:12:28.080
sixty fifty fourteen, thirteen to twelve even, ten, nine, eight, seven, six, five, four,

2069
08:12:32.240 --> 08:13:08.400
three two one pree noticing it feel how relaxed and

2070
08:13:08.759 --> 08:13:21.319
calm you know, physically and mentally feel right now, How

2071
08:13:22.479 --> 08:13:31.479
peaceful your mind feels. It feels so nice to just

2072
08:13:31.680 --> 08:13:40.040
let go, to give yourself some space to breathe easily,

2073
08:13:42.000 --> 08:13:52.000
to think calmly, just to take a break from all

2074
08:13:52.080 --> 08:13:58.720
that pointless worry concerns about things that you don't need

2075
08:13:58.880 --> 08:14:09.279
to think about right now, because this is your time

2076
08:14:09.599 --> 08:14:16.000
to let go. This is your space to enjoy feeling

2077
08:14:17.319 --> 08:14:24.840
deeply relaxed, peaceful in your mind, relaxed in your body.

2078
08:14:28.000 --> 08:14:36.880
They can feel so good, so nice to just not

2079
08:14:37.200 --> 08:14:46.279
have to do anything, to be able to really enjoy

2080
08:14:48.000 --> 08:14:56.759
that serenity that comes and letting go completely, that peacefulness

2081
08:14:56.959 --> 08:15:14.840
that comes with being in this peaceful space. And you

2082
08:15:14.959 --> 08:15:19.759
can keep this sense of calmness for as long as

2083
08:15:20.080 --> 08:15:34.439
you choose. If you choose to drift off into a deep, healing,

2084
08:15:34.799 --> 08:15:43.560
natural sleep, then you can do that. It's completely up

2085
08:15:43.639 --> 08:15:51.520
to you, and you can keep this feeling of calmness

2086
08:15:52.520 --> 08:15:57.360
physically in your mind for so long if you choose

2087
08:15:58.880 --> 08:16:14.000
to fill them lately, relaxed, completely relax, And I'd like

2088
08:16:14.119 --> 08:16:20.159
you to make up your mind that you're going to relax,

2089
08:16:28.759 --> 08:16:31.520
and I want to explore that with you. What it

2090
08:16:31.680 --> 08:16:39.040
feels like when you actually decide that you're going to relax,

2091
08:16:40.720 --> 08:16:47.119
not forcing yourself, but giving yourself that. I guess it

2092
08:16:47.279 --> 08:16:49.880
is a command, really, isn't it. When you're telling yourself

2093
08:16:51.919 --> 08:16:59.279
relax in a gentle but firm way that only you

2094
08:16:59.599 --> 08:17:04.840
can tell yourself in that way. You can't only have

2095
08:17:04.959 --> 08:17:08.759
someone else saying to you and now it relax, relax,

2096
08:17:09.439 --> 08:17:13.439
you know, and it needs to be gentle, but you can't.

2097
08:17:13.599 --> 08:17:20.720
Someone else can't really have the same the same kind

2098
08:17:20.840 --> 08:17:30.479
of influence or power that you have over your own physicality,

2099
08:17:31.279 --> 08:17:40.279
over how you feel, because when you say it to

2100
08:17:40.400 --> 08:17:48.799
yourself it means more. It's personal, and your brain and

2101
08:17:49.040 --> 08:17:56.680
your unconscious mind and your body listens to what you say. So,

2102
08:17:57.000 --> 08:18:01.159
for example, we'll test it out, little test a few

2103
08:18:01.200 --> 08:18:05.159
little tests along the way, and you can get more

2104
08:18:05.200 --> 08:18:11.599
of an idea of the force, a positive force that

2105
08:18:11.799 --> 08:18:18.560
you can have in creating a sense of comfort and

2106
08:18:18.759 --> 08:18:25.159
relaxation in your body and your mind quite quickly just

2107
08:18:25.560 --> 08:18:35.919
by you telling yourself to relax. So I'm going to

2108
08:18:36.040 --> 08:18:42.959
start by its focus on your hands. So focus on

2109
08:18:43.000 --> 08:18:46.599
your hands and just tell your hands to relax. I

2110
08:18:46.799 --> 08:18:53.759
just say relax. As you focus on your hands, you

2111
08:18:53.880 --> 08:18:58.360
could say my hands are relaxed, or I want my

2112
08:18:58.520 --> 08:19:02.759
hands to relax. I think if you actually do it

2113
08:19:02.959 --> 08:19:11.159
directly by focusing and imagining that your hands can hear

2114
08:19:11.319 --> 08:19:13.639
what you're saying, you know, like they've got little ears,

2115
08:19:14.400 --> 08:19:19.520
which is a little weird. So talking to your hands

2116
08:19:20.279 --> 08:19:36.599
and just say relax. Medicine how your hands start to relax.

2117
08:19:49.000 --> 08:19:52.520
Now focus on your eyes and tell your eyes to relax.

2118
08:19:53.680 --> 08:19:58.439
You just saying the same word relax, and find the

2119
08:19:58.639 --> 08:20:06.040
right home for you. You know, I might say relax,

2120
08:20:06.720 --> 08:20:14.840
but you you might say relax or relax. You know,

2121
08:20:15.159 --> 08:20:20.799
you might say it differently to yourself, and that's important

2122
08:20:21.680 --> 08:20:27.759
for you to gauge what feels right for you. To

2123
08:20:28.000 --> 08:20:32.840
just tell your eyes to relax whilst focusing on your

2124
08:20:32.880 --> 08:20:37.799
eyes your eyelids, the muscles around your eyes, your eyebrows,

2125
08:20:38.360 --> 08:21:13.880
and just tell your eyes directly relax now. Now, I

2126
08:21:14.080 --> 08:21:24.400
just did that myself, and sometimes you may feel that

2127
08:21:24.479 --> 08:21:29.479
you need a bit more time for the different parts

2128
08:21:29.560 --> 08:21:33.439
to relax, you know, because I started talking again, and

2129
08:21:33.599 --> 08:21:38.360
maybe that part hasn't relaxed fully. But what will happen

2130
08:21:38.520 --> 08:21:41.360
is it would just continue to relax even though I'm talking.

2131
08:21:43.119 --> 08:21:48.919
That's happened with my eyes. Something else I noticed is

2132
08:21:50.880 --> 08:21:54.639
when I started focusing on my eyes, that actually almost

2133
08:21:54.840 --> 08:21:57.479
became They got worse before they got better in a way.

2134
08:21:58.200 --> 08:22:01.159
So I felt a degree of ten should growing in

2135
08:22:01.240 --> 08:22:07.040
my eyes and then disappearing. So I think what that

2136
08:22:07.319 --> 08:22:11.919
was really was just me becoming more aware of the

2137
08:22:12.159 --> 08:22:17.479
tension that was already there that I wasn't. I wasn't

2138
08:22:17.560 --> 08:22:22.560
focused on it before, so I wasn't really acknowledging it

2139
08:22:23.119 --> 08:22:40.159
or really conscious to those feelings. Yeah, my eyes still

2140
08:22:40.279 --> 08:22:46.919
continuing to relax, as well as my hands. Actually, my

2141
08:22:47.080 --> 08:22:53.279
hands have got a certain kind of energy, like not buzzing,

2142
08:22:53.479 --> 08:22:58.360
but I can kind of feel a degree of energy

2143
08:22:58.400 --> 08:23:04.639
in my hands. Maybe that's where the tension is being released.

2144
08:23:06.520 --> 08:23:15.919
Maybe that's the cause in that the next part, I

2145
08:23:16.000 --> 08:23:18.040
think we should focus on the back of the neck.

2146
08:23:18.720 --> 08:23:23.919
That's the part was quite often well for me, holds tension.

2147
08:23:23.959 --> 08:23:26.759
I don't know about for yourself, but I think it's

2148
08:23:26.880 --> 08:23:33.159
quite a standard place where tension is sometimes held. So

2149
08:23:35.319 --> 08:23:38.439
and I'm doing exactly what you're doing as you do

2150
08:23:38.560 --> 08:23:42.080
it as well, so I'm telling my body parts to

2151
08:23:42.279 --> 08:23:45.240
relax as well. So if you tell your neck, the

2152
08:23:45.360 --> 08:23:48.159
back of your neck, focus on the back of your neck,

2153
08:23:48.319 --> 08:23:55.240
and just say relax in your own words, in your

2154
08:23:55.279 --> 08:23:58.919
own tone, in your own voice. You can say out loud,

2155
08:23:59.080 --> 08:24:03.560
or you can just say to yourself internally, but you're

2156
08:24:03.680 --> 08:24:08.080
focusing and you're saying it literally to the back of

2157
08:24:08.159 --> 08:24:11.040
your neck, as if the back of your neck can

2158
08:24:11.119 --> 08:24:17.840
actually hear what you're saying. So do that now, just

2159
08:24:17.919 --> 08:24:22.919
say relax, so back your neck, and I'll do the same.

2160
08:24:59.639 --> 08:24:59.919
M hm.

2161
08:25:01.720 --> 08:25:05.240
Now, what I noticed, and you may have had similar

2162
08:25:05.319 --> 08:25:09.759
thing is even though I was focusing on the back

2163
08:25:09.840 --> 08:25:20.759
of my neck, other parts started to I don't know,

2164
08:25:21.119 --> 08:25:24.520
showed themselves to me, or maybe because they want to

2165
08:25:24.560 --> 08:25:28.400
be relaxed as well. But I started noticing the feelings

2166
08:25:28.479 --> 08:25:31.880
and my shoulders, tension in my shoulders and in my

2167
08:25:32.000 --> 08:25:39.240
upper back, whether that was because my back of my

2168
08:25:39.360 --> 08:25:45.159
neck was saying, I'm pretty much okay, it's the other

2169
08:25:45.319 --> 08:25:54.520
parts to need attention, but my low of my back

2170
08:25:54.560 --> 08:25:58.360
of my neck is still relaxing. But I just became

2171
08:25:58.439 --> 08:26:05.119
more aware of other parts needed attention. Now, this might

2172
08:26:05.319 --> 08:26:10.639
happen and it's not. It doesn't mean that it's going wrong.

2173
08:26:10.759 --> 08:26:17.240
It just means you're being notified with more places that

2174
08:26:17.439 --> 08:26:23.759
also want to feel relaxed. So I'm going to focus

2175
08:26:24.080 --> 08:26:27.880
on my upper back. So you can do the same

2176
08:26:29.639 --> 08:26:34.240
even if you don't have any feelings of tension that

2177
08:26:34.360 --> 08:26:38.799
are obvious in your other back, if you just focus

2178
08:26:38.919 --> 08:26:43.919
on your back and the whole area from the shoulder

2179
08:26:44.000 --> 08:26:49.279
blades down to the middle of your back and your spine.

2180
08:26:50.759 --> 08:26:58.520
And with me, it's more the shoulder blades more. Yeah,

2181
08:26:58.639 --> 08:27:03.799
that's the parts that are really sort of given me.

2182
08:27:05.479 --> 08:27:05.799
That not.

2183
08:27:07.759 --> 08:27:10.680
Do these relax in the sounds. Gonna ask that ma's

2184
08:27:10.759 --> 08:27:25.759
relax and you can do the same. Now relaxed out

2185
08:27:25.840 --> 08:27:43.400
the back. There's something strange happened there, and this often happens.

2186
08:27:43.479 --> 08:27:48.720
I've been doing this for over sixteen years or something,

2187
08:27:49.479 --> 08:27:58.479
and often I'm one surprised, amazed, really that there can

2188
08:27:58.560 --> 08:28:02.759
be a feeling. So when I was focusing on the

2189
08:28:02.840 --> 08:28:06.840
back of my neck, my upper back was starting to

2190
08:28:07.040 --> 08:28:13.360
feel quite stressed and in need of attention. As soon

2191
08:28:13.439 --> 08:28:16.759
as I started talking to you about my upper back

2192
08:28:17.599 --> 08:28:22.159
and talking about, you know, getting ready to ask the

2193
08:28:22.279 --> 08:28:27.360
upper back to relax, my back already started to relax.

2194
08:28:30.119 --> 08:28:33.240
It's almost as if it doesn't need to hear the words,

2195
08:28:34.240 --> 08:28:52.200
just needs intention, just needs to be noticed. That is

2196
08:28:52.360 --> 08:28:59.680
something that often happens in this type of situation is

2197
08:29:00.000 --> 08:29:05.080
when you start to relax a couple of parts of

2198
08:29:05.159 --> 08:29:10.319
your body, as we've done with our hands, our eyes

2199
08:29:10.560 --> 08:29:19.840
and eyelids, and now back of the neck, top of

2200
08:29:19.919 --> 08:29:25.439
the back, upper back, the rest of the body seems

2201
08:29:25.479 --> 08:29:33.119
to just take notice and decide in its own way

2202
08:29:34.360 --> 08:29:41.400
to start relaxing. Other parts of your body start to

2203
08:29:41.680 --> 08:29:50.639
just become looser. I suppose it's kind of like a

2204
08:29:50.720 --> 08:29:55.400
bit of an avalanche, you know, the little ball starts rolling.

2205
08:29:56.360 --> 08:29:58.439
Before you know it, the whole of your body is

2206
08:29:58.639 --> 08:30:11.200
completely relaxed. Don't and you can focus on your face.

2207
08:30:16.560 --> 08:30:23.319
You focus on your eyes, your eyelids, your eyebrows, and

2208
08:30:24.240 --> 08:30:32.840
the muscles around your eyes. Maybe you start to notice

2209
08:30:32.959 --> 08:30:39.639
that your forehead is more relaxed than it was. Maybe

2210
08:30:39.720 --> 08:30:45.319
your face is more relaxed. I would say my entire

2211
08:30:45.479 --> 08:31:00.279
face is a lot more relaxed than it was. So

2212
08:31:00.360 --> 08:31:06.319
you're going to focus now on your shoulders again, just

2213
08:31:06.479 --> 08:31:11.479
like before. Just tell your shoulders and you can do

2214
08:31:11.599 --> 08:31:14.639
them individually. You can do the right shoulder and left shoulder.

2215
08:31:16.240 --> 08:31:20.479
I just don't do both at the same time. Just

2216
08:31:20.639 --> 08:31:24.200
tell your shoulders, act you focus on them in your mind,

2217
08:31:25.560 --> 08:31:30.479
focus on them how they feel. Maybe you can see

2218
08:31:30.599 --> 08:31:41.400
them in your mind's on. Just tell your shoulders to relax,

2219
08:32:18.720 --> 08:32:32.200
because as nice as they relax, but I didn't notice,

2220
08:32:34.880 --> 08:32:41.319
especially with my back, is the connection between the different

2221
08:32:41.400 --> 08:32:52.479
parts the back, the shoulders, the neck being all connected

2222
08:32:53.000 --> 08:32:59.520
and being such a large part of your body. That's all.

2223
08:32:59.599 --> 08:33:08.200
It's not to separate them from each other. My lower

2224
08:33:08.319 --> 08:33:17.000
back is starting to relax on the same Maybe I'm

2225
08:33:17.080 --> 08:33:22.919
going too slow and that could be an issue because

2226
08:33:23.360 --> 08:33:29.439
we all go at different speeds. And the idea of

2227
08:33:29.520 --> 08:33:32.159
the beginning of this recording was for you to be

2228
08:33:32.240 --> 08:33:47.799
able to just say to yourself, relax without focusing on

2229
08:33:48.040 --> 08:33:53.639
any particular part of your body. Because when you know

2230
08:33:53.880 --> 08:34:04.400
that taving your hands to relax, and your hands relax.

2231
08:34:06.959 --> 08:34:13.639
You tell your eyelids and your eyes and muscles around

2232
08:34:13.759 --> 08:34:23.240
your eyes and your eyebrows to relax, and they relax.

2233
08:34:29.000 --> 08:34:40.159
You tell the back of your neck to relax, and

2234
08:34:40.639 --> 08:35:09.240
it relaxes. You tell your upper back to relax, they relaxes.

2235
08:35:16.959 --> 08:35:18.919
You tell your shoulders.

2236
08:35:20.240 --> 08:35:32.400
To relax, they relax.

2237
08:35:56.080 --> 08:36:01.000
You tell your hands to relax, they relaxed. They continued

2238
08:36:02.799 --> 08:36:14.279
to relax. And you told your eyelids, the muscles around

2239
08:36:14.360 --> 08:36:25.520
your eyes, your eyebrows to relax, They relaxed and continue

2240
08:36:27.159 --> 08:36:35.919
to relax. When you told the back of your neck,

2241
08:36:37.240 --> 08:36:43.080
broke on the back of your neck and told it

2242
08:36:43.200 --> 08:37:02.759
to relax, they relaxed and continued to relax. When you

2243
08:37:02.880 --> 08:37:13.000
told your upper back to relax, it relaxed and continued

2244
08:37:15.560 --> 08:37:29.319
to relax. That's with your shoulders. You told your shoulders

2245
08:37:29.439 --> 08:37:42.759
to relax. In your shoulders relaxed ten years to relax.

2246
08:37:48.439 --> 08:37:56.759
And it's not just that, It's that the rest of

2247
08:37:56.840 --> 08:38:05.080
your body is also listening, and their relaxation has been spreading.

2248
08:38:07.240 --> 08:38:11.360
So from your eyes, the relaxation spread to your forehead,

2249
08:38:14.360 --> 08:38:28.560
round your face, into your skin, into your jaw, into

2250
08:38:28.639 --> 08:38:32.680
the front and sides of your nack all the way

2251
08:38:32.759 --> 08:38:43.880
down your chest and stomach. Your relaxed hands and shoulders

2252
08:38:45.880 --> 08:38:53.479
me up through your arms, relaxing the fore arms, your

2253
08:38:54.279 --> 08:39:09.360
upper arms, elbows, your wrists, let it go in a

2254
08:39:09.400 --> 08:39:19.799
lot bag, your hips, buttocks. Ye'll just start to relax

2255
08:39:20.240 --> 08:39:33.880
antinue in comfort, spreading through your legs all way down

2256
08:39:34.880 --> 08:39:44.200
to your ankles, the tops of your feet, the side

2257
08:39:44.360 --> 08:39:52.799
of your feet, the bottoms of your feet re lex

2258
08:39:56.680 --> 08:40:24.240
into your toes each time relaxing. Go please, and if

2259
08:40:24.279 --> 08:40:41.680
your body relaxes more, you might becomes slower but peaceful,

2260
08:40:49.360 --> 08:40:57.319
to the point where if you choose to fall asleep,

2261
08:41:04.000 --> 08:41:20.520
easy do that, easy drift the way because there's nothing

2262
08:41:20.639 --> 08:41:36.360
you know in your mind. Your praise spasal, your body

2263
08:41:36.880 --> 08:42:11.119
continuous to rise. And with that connection between your body relaxing,

2264
08:42:11.560 --> 08:42:25.360
the word do you say to yourself relax means that

2265
08:42:25.479 --> 08:42:32.080
you don't need to focus on just one part. You

2266
08:42:32.200 --> 08:42:43.959
can just focus on your entire body, saying.

2267
08:42:44.159 --> 08:43:08.119
The powerful word relas and the sir, those familiar sensations

2268
08:43:09.400 --> 08:43:10.880
of comfort.

2269
08:43:12.080 --> 08:43:30.840
Spreading throughout your body, thotening and calming and heathing every

2270
08:43:31.119 --> 08:43:57.479
harm to your body, heathing m relaxed. So all we

2271
08:43:57.840 --> 08:44:20.560
need to do now just tell yourself relax completely.

2272
08:44:22.279 --> 08:44:22.560
Help.

2273
08:44:36.319 --> 08:45:11.880
So starting down with number twenty nineteen h eighteen seventy

2274
08:45:25.599 --> 08:47:12.200
sixty fifty four eight to well.

2275
08:48:22.240 --> 08:50:10.880
Us one.

2276
08:51:37.360 --> 08:53:27.840
Eightieus U.

2277
08:55:26.119 --> 08:58:31.159
Up one.

2278
08:58:37.479 --> 08:58:59.720
So counted down ten to one, ten nine, eight, seven, six,

2279
08:59:01.959 --> 08:59:22.119
five four three two on. And maybe that was a

2280
08:59:22.159 --> 08:59:26.279
bit too quick in order to relax. Maybe it's a

2281
08:59:26.360 --> 08:59:32.479
bit too fast for you to notice the calming of

2282
08:59:32.560 --> 08:59:39.279
your body, maybe even a little bit of pressure there.

2283
08:59:39.479 --> 08:59:42.759
Like you'll count it down from ten to one. What

2284
08:59:42.799 --> 08:59:46.080
do you expect me to do? Man, expect me to

2285
08:59:46.159 --> 08:59:55.880
stick with floppy just because you're counting down. If you

2286
08:59:56.040 --> 08:59:59.759
try it again, but this time I'll go a bit slower.

2287
09:00:02.000 --> 09:00:06.880
It's time that you focus on the whole of your

2288
09:00:06.919 --> 09:00:15.279
body before we focus on your legs. Just notice how

2289
09:00:15.400 --> 09:00:29.479
your body does start to feel more relaxed with every

2290
09:00:29.639 --> 09:01:02.720
number that I count down ten nine, eight, seven, six,

2291
09:01:11.119 --> 09:02:04.680
five four three one.

2292
09:02:16.040 --> 09:02:21.720
You just notice how how you feel, generally, how your

2293
09:02:21.759 --> 09:02:22.479
body feels.

2294
09:02:29.159 --> 09:02:37.439
It's not necessarily even about counting down from ten to one.

2295
09:02:40.400 --> 09:02:44.439
It's that space that you have, that.

2296
09:02:47.000 --> 09:03:02.840
Space between being active physically or mentally, just.

2297
09:03:07.520 --> 09:03:12.720
Sitting or lying down, just being there, not doing anything,

2298
09:03:12.919 --> 09:03:17.639
not saying anything, or in deeding to think about anything.

2299
09:03:19.479 --> 09:03:23.159
So it opens up a space, you know, a bit

2300
09:03:23.200 --> 09:03:34.040
of a space, a gap. And the more I camped

2301
09:03:34.080 --> 09:03:38.639
down for the tental work, the bigger that gap becomes.

2302
09:03:41.680 --> 09:03:48.040
So there's that gap of calmness, of comfort and relaxation.

2303
09:03:54.000 --> 09:04:06.319
It's a nice feeling, and it moves those stresses or

2304
09:04:06.880 --> 09:04:20.759
discomforts physically or emotionally moves them. Our way allows you.

2305
09:04:23.439 --> 09:04:23.959
To just.

2306
09:04:26.959 --> 09:04:33.680
Slow down. Someone to count again from ten down to one,

2307
09:04:34.119 --> 09:04:44.319
and notice that gap widening, the gap, And as it widens,

2308
09:04:44.400 --> 09:04:50.279
it's almost like that the stress and attention falls into

2309
09:04:50.400 --> 09:05:15.919
the gap. It gives you that distance and space ten

2310
09:05:20.560 --> 09:06:30.559
nine eight, seven, six four three.

2311
09:07:05.279 --> 09:07:05.519
One.

2312
09:07:17.400 --> 09:07:37.199
How did you want body feel now? Can you notice?

2313
09:07:38.519 --> 09:07:52.559
Do you feel in calm? Do you feeling more relaxed?

2314
09:08:15.040 --> 09:08:19.400
As we now focus on your legs, just your legs.

2315
09:08:35.400 --> 09:08:55.519
You're just gonna start with focusing on your thighs. Of course,

2316
09:08:55.639 --> 09:09:00.559
it's not the most exciting thing to be done, because

2317
09:09:03.639 --> 09:09:06.800
I'm sure like most of your body is not not

2318
09:09:07.040 --> 09:09:19.319
going on right now. Just focusing on the hole of

2319
09:09:19.400 --> 09:09:25.879
your thighs, the tops of your thighs, the sides of

2320
09:09:25.959 --> 09:09:32.800
your thighs, the bottoms of your thighs were outer thighs,

2321
09:09:33.319 --> 09:09:38.559
inner thighs. Basically the whole of your thigh that leads

2322
09:09:39.639 --> 09:09:55.160
into your hip and it goes down to your knee joints. Now,

2323
09:09:55.239 --> 09:10:02.279
this is a big area. It's a very heavy area.

2324
09:10:02.760 --> 09:10:08.720
It's very strong, probably the strongest muscles in your body

2325
09:10:09.480 --> 09:10:23.720
or in your thighs. But I don't think we perhaps

2326
09:10:25.519 --> 09:10:36.160
would give enough attention to our thighs. Perhaps we don't

2327
09:10:37.720 --> 09:10:58.199
acknowledge how important our thighs are to our lives, how

2328
09:10:58.319 --> 09:11:07.440
much they actually do for us all through our lives.

2329
09:11:15.279 --> 09:11:20.599
It may seem sound really weird, but I think that

2330
09:11:20.800 --> 09:11:28.680
all of our body parts, especially our thighs, need some TLC.

2331
09:11:32.040 --> 09:11:45.199
I love show a bit of the acknowledgement, thank you,

2332
09:11:48.360 --> 09:12:00.680
gratitude for what our advices do for us. And I

2333
09:12:00.800 --> 09:12:06.519
know this may sound a bit strange. Maybe you think,

2334
09:12:06.959 --> 09:12:09.720
why am I sure? How I should be able in

2335
09:12:09.839 --> 09:12:18.360
the garden hugging a tree or something. Oh it's hard

2336
09:12:18.440 --> 09:12:21.599
to set a microphone up on a tree. That's why

2337
09:12:21.599 --> 09:12:23.959
I'm doing this inploors. Otherwise I would be outside of

2338
09:12:24.000 --> 09:12:27.440
hugging a tree. Now I can't see the television from

2339
09:12:27.480 --> 09:12:38.559
the tree. You move down to your knees gain such

2340
09:12:38.639 --> 09:12:48.199
an important part, and I think we don't necessarily I'll

2341
09:12:48.239 --> 09:12:55.760
speak for myself here, I don't necessarily appreciate all that

2342
09:12:55.879 --> 09:13:01.160
my needs do for me until I have a problem

2343
09:13:01.239 --> 09:13:05.959
with my need. Occasionally, if I were, I can I

2344
09:13:06.120 --> 09:13:11.959
bash it, or it's aching for some reason. It's then

2345
09:13:12.480 --> 09:13:17.680
that I realize how much it does. You know, the

2346
09:13:17.800 --> 09:13:25.519
benefit of being able to use my legs without any

2347
09:13:25.639 --> 09:13:33.239
kind of physical discomfort is a beautiful thing that's possibly

2348
09:13:33.440 --> 09:13:41.199
not appreciated until it's temporarily removed. You know that's comfort.

2349
09:13:45.319 --> 09:13:50.120
But as you focus on yournes, regardless of how your

2350
09:13:50.199 --> 09:13:59.040
needs feel, you can have that sense of curratitude and

2351
09:13:59.319 --> 09:14:12.680
love to you needs all they do for you. You

2352
09:14:12.760 --> 09:14:17.239
can still have that attention on your thighs. Maybe notice

2353
09:14:17.319 --> 09:14:24.160
how your thighs feel. Maybe you've noticed that they are

2354
09:14:26.040 --> 09:14:42.400
relaxing more deeply as you focus now on the bottoms

2355
09:14:42.440 --> 09:14:47.400
of your legs, machines and your calf bottles. The bones

2356
09:14:48.440 --> 09:14:55.040
between your knees and your feet incorporate, and of course

2357
09:14:55.160 --> 09:15:07.559
your ankles so important. Can anyone's head, even like the

2358
09:15:07.800 --> 09:15:14.639
slightest sprain of an ankle, knows how how much we

2359
09:15:14.760 --> 09:15:25.000
take our ankles for granted, and it's kind of strange

2360
09:15:25.080 --> 09:15:29.879
in a way when you think that. You know, logically,

2361
09:15:30.239 --> 09:15:33.319
our wrists are a lot thinner than the rest of

2362
09:15:33.360 --> 09:15:38.040
our arms, which is okay, it doesn't I can't see

2363
09:15:38.040 --> 09:15:41.559
any problem with that, you know, just picking stuff up

2364
09:15:43.199 --> 09:15:49.319
back inkles so much thinner than the rest of our legs.

2365
09:15:55.760 --> 09:16:00.440
And from a physics perspective, who logical even don't really

2366
09:16:00.559 --> 09:16:07.800
makes sense. For all, this weight will ultimately be resting

2367
09:16:08.800 --> 09:16:17.519
on your ankles then leading to your feet at a

2368
09:16:17.959 --> 09:16:26.919
thin area thin bo Yeah, it does so much great work.

2369
09:16:29.080 --> 09:16:38.599
Supports us, supports our body for a lifetime, helps us

2370
09:16:39.279 --> 09:16:48.639
to balance, helps you to get around and be mobile.

2371
09:16:55.080 --> 09:17:02.760
There's the calf muscles. Of course, when I was younger,

2372
09:17:03.160 --> 09:17:06.480
I couldn't see the point in clf muscles didn't seem

2373
09:17:06.519 --> 09:17:11.559
to do anything. Okay, if I walked around on tiptoes,

2374
09:17:12.400 --> 09:17:16.239
then my cloth muscles get some work. But of course

2375
09:17:16.319 --> 09:17:20.440
that's not true. The calf muscles are being used whenever

2376
09:17:20.519 --> 09:17:32.440
we use our legs and your shins there to protect

2377
09:17:34.400 --> 09:17:43.040
your lower legs shaped in away the most as a

2378
09:17:43.120 --> 09:17:55.400
protector of the bone, leading of course to your ankles

2379
09:17:58.839 --> 09:18:05.919
in your feet. I'm not going to focus on your feet.

2380
09:18:05.959 --> 09:18:09.720
I'm just going to focus on the legs. And I

2381
09:18:09.839 --> 09:18:14.720
realize now that I've mentioned your feet, it could be

2382
09:18:15.760 --> 09:18:19.760
focuses on them anyway, So maybe I should focus.

2383
09:18:19.400 --> 09:18:20.519
On your feet a little bit.

2384
09:18:24.519 --> 09:18:28.959
You can have them in your awareness the same as

2385
09:18:29.040 --> 09:18:33.400
you have your thighs in your awareness. Even though we

2386
09:18:33.519 --> 09:18:39.440
haven't been focusing on your thighs a few minutes, I've

2387
09:18:39.480 --> 09:18:50.400
been focusing on your angles. We stood that sensation of

2388
09:18:53.599 --> 09:19:06.360
comfort in your thighs, and it's that movement of energy

2389
09:19:08.440 --> 09:19:15.440
because the thighs hold lots of different sensations. Of course,

2390
09:19:15.519 --> 09:19:20.080
there's the muscles and the big strong muscles that we

2391
09:19:20.239 --> 09:19:33.720
have in our thighs, but the skin on the outside

2392
09:19:33.800 --> 09:19:38.599
of the thighs, as in the outside of all of

2393
09:19:38.720 --> 09:19:47.400
our body, it can be very sensitive, sensitive to the touch,

2394
09:19:50.199 --> 09:20:03.480
sensitive to temperature. And inside your thighs the bones, there's

2395
09:20:04.559 --> 09:20:09.720
the muscle, there's the blood, vessels, the art trees, all

2396
09:20:09.879 --> 09:20:19.239
this stuffs inside your thighs. And I guess sometimes it'd

2397
09:20:19.279 --> 09:20:23.440
be nice if you could actually put your fingers inside

2398
09:20:23.480 --> 09:20:29.040
your thighs and message, so you can message on the

2399
09:20:29.199 --> 09:20:33.040
outside because and to be able to get deep into

2400
09:20:33.120 --> 09:20:38.599
the muscles, to be able to just message inside your figes,

2401
09:20:39.480 --> 09:20:41.120
message in the bones.

2402
09:20:41.639 --> 09:20:42.440
Of your leg.

2403
09:20:44.480 --> 09:20:58.279
Message all the veins and just gently of thighes, and

2404
09:20:58.440 --> 09:21:03.440
you can move down a message and inside your knees.

2405
09:21:04.879 --> 09:21:11.760
It's a message in those bones with healing fingertips, spreading

2406
09:21:11.839 --> 09:21:23.480
that healing energy deep into the choice your knees. Of course,

2407
09:21:23.559 --> 09:21:27.680
there's the back of your you mean where the inside

2408
09:21:27.879 --> 09:21:34.040
crease where your knee is. It's a really sensitive area.

2409
09:21:36.000 --> 09:21:40.839
Really that's very nice when you stroking. That might be

2410
09:21:41.000 --> 09:21:44.919
because it's an area that's not really touched very often.

2411
09:21:47.000 --> 09:21:53.839
It's almost like a hidden part a crease in your legs.

2412
09:21:53.959 --> 09:22:01.000
It's almost it's like a part that has a sensitivity,

2413
09:22:01.080 --> 09:22:11.519
which is a little bit different. Of course, it's protected

2414
09:22:11.639 --> 09:22:23.279
by your legs. So you imagine putting the fingers into

2415
09:22:23.360 --> 09:22:33.040
that crease on your legs. Fold in between your legs.

2416
09:22:33.760 --> 09:22:38.400
You can just message with your fingertips. If your fingertips

2417
09:22:38.480 --> 09:22:48.839
going inside message in the muscle or tissue, you can

2418
09:22:48.959 --> 09:22:55.199
of course field the bones of your knees, heading through

2419
09:22:55.239 --> 09:23:08.879
your fingertips and then you should go down to cart muscles.

2420
09:23:09.319 --> 09:23:11.000
And that's a part I'd like to be able to

2421
09:23:11.839 --> 09:23:19.199
really put my fingertips deep inside my card muscles, massage

2422
09:23:19.279 --> 09:23:28.360
in every single tissue of that muscle, healing every part,

2423
09:23:34.319 --> 09:23:41.680
and then doing the same for mychines. Massage and gently

2424
09:23:41.879 --> 09:23:49.000
stroking the bones, generally stroking them, healing in their loving way,

2425
09:23:50.319 --> 09:23:57.080
because they deserve to be treated. There's the precious bones.

2426
09:23:56.760 --> 09:23:57.239
That they are.

2427
09:23:58.839 --> 09:24:01.839
The legs are so cr just as in all the

2428
09:24:01.919 --> 09:24:07.599
other parts of our body, and more precious of mutual

2429
09:24:10.279 --> 09:24:26.760
on the planet. You start to think about your legs

2430
09:24:26.959 --> 09:24:34.959
in this way, you can change your perspective.

2431
09:24:37.680 --> 09:24:38.720
It might sound it.

2432
09:24:42.040 --> 09:24:47.319
It's silly to start with the idea of family love

2433
09:24:47.959 --> 09:24:57.239
your legs showing effacientation. You ad ees want you to

2434
09:24:57.319 --> 09:25:04.000
be Abso put your hands in your thighs. The message

2435
09:25:04.760 --> 09:25:07.120
the muscles and the bones.

2436
09:25:09.040 --> 09:25:13.120
What do you get your fingers deep in their releasing

2437
09:25:13.760 --> 09:25:14.919
all teach.

2438
09:25:17.639 --> 09:25:26.239
Just to show how much you care about your legs.

2439
09:25:27.279 --> 09:25:31.120
Much you care for what your LIGs do for you.

2440
09:25:32.720 --> 09:25:44.800
Regularly, your knees, your cars, your ankles. The strength of

2441
09:25:44.919 --> 09:25:53.319
your ankles, considering how thin balere compared to the rest

2442
09:25:53.400 --> 09:26:03.239
of your legs, especially your figes, the same long, so flexible,

2443
09:26:07.040 --> 09:26:19.879
absolutely amazing things. The ankles are truly a gift because

2444
09:26:19.919 --> 09:26:28.680
of what they do for you supporting all that weight,

2445
09:26:30.680 --> 09:26:35.160
regardless of how what weight you are, even if you're

2446
09:26:35.160 --> 09:26:40.559
only get eat stones a lot of weight with these

2447
09:26:41.000 --> 09:26:47.440
little ankles. Now I'm a lot heavier than eat stone

2448
09:26:49.080 --> 09:26:58.199
double back, yet my ankles support my body all the time.

2449
09:27:00.239 --> 09:27:04.720
H what they do keep off a sipher that you

2450
09:27:04.760 --> 09:27:16.239
wouldn't sit down. I am next thing I think people say,

2451
09:27:18.239 --> 09:27:19.120
my tost buck.

2452
09:27:20.360 --> 09:27:21.120
I'm so happy.

2453
09:27:40.959 --> 09:27:41.919
The legs.

2454
09:27:45.239 --> 09:27:55.919
Are amazing. Talking about talking about your less probably possibly

2455
09:27:56.080 --> 09:27:59.120
if I'm not mist thing most borting things you know

2456
09:28:00.040 --> 09:28:08.559
that anyone say, possibly, oh you're not. Everything I said

2457
09:28:08.720 --> 09:28:25.400
is true. Relas are amazing. Wholes deserve not.

2458
09:28:25.760 --> 09:28:44.199
Just respect, They deserve to relax deeply. They deserve to

2459
09:28:44.360 --> 09:28:49.599
take some time out of the day they just make

2460
09:28:49.800 --> 09:29:26.680
go completely. Legs really can relax because the legs are

2461
09:29:26.879 --> 09:29:32.760
so such a nice, very important part in the body.

2462
09:29:34.080 --> 09:29:39.400
The elcture makes the rest of your body also naturally

2463
09:29:40.360 --> 09:29:57.279
follows in that journey of confident. I'm feeling my hips.

2464
09:29:58.720 --> 09:30:05.160
My hips fill really loose, and it wasso.

2465
09:30:05.120 --> 09:30:10.400
M ler back as well, not lower back, even it.

2466
09:30:10.599 --> 09:30:15.000
Was its stretched, even though I'm just sitting in a

2467
09:30:15.160 --> 09:30:21.360
chair and there's no stretching as far as the way

2468
09:30:21.519 --> 09:30:24.839
I'm doing it's amos as if the muscles are just

2469
09:30:25.000 --> 09:30:30.959
relaxed so much. But there is a natural stretch. This

2470
09:30:31.199 --> 09:30:35.360
atension has reduced.

2471
09:30:36.120 --> 09:30:36.279
Or not.

2472
09:30:52.800 --> 09:30:54.440
And now the count down.

2473
09:30:55.239 --> 09:31:30.000
Ten downs a while fifty two, forty ten, eight, seven, six, five,

2474
09:31:34.639 --> 09:31:47.480
four three one.

2475
09:32:02.120 --> 09:32:03.639
So I'm just gonna count down.

2476
09:32:04.959 --> 09:32:08.199
And fire down to the world. And there's a countdown.

2477
09:32:09.599 --> 09:32:14.599
You just focus on the numbers, just the numbers.

2478
09:32:15.919 --> 09:32:16.720
Counting down.

2479
09:32:18.040 --> 09:32:27.239
Notice how you feel in this moment as you hear

2480
09:32:27.319 --> 09:32:34.919
the numbers counting down, knowing that those numbers counting down

2481
09:32:35.080 --> 09:32:45.959
represents you feeling calmer, not just in your body, but also.

2482
09:32:47.839 --> 09:32:48.919
The that single light.

2483
09:32:51.760 --> 09:32:56.000
I just notice how you feel. There's nothing to do,

2484
09:32:57.160 --> 09:33:01.080
it's nothing to say, it's enough thing to think about it.

2485
09:33:04.120 --> 09:33:26.559
Starting with number five four three.

2486
09:33:36.879 --> 09:33:43.120
Two, what.

2487
09:33:52.919 --> 09:34:05.480
Did you notice, gretule letting go of the tension in

2488
09:34:05.599 --> 09:34:12.760
your body. It may also begin to notice and be

2489
09:34:12.959 --> 09:34:21.720
aware of how your mind is starting to slow down.

2490
09:34:24.239 --> 09:34:30.559
This is just a natural thing that happens. It's not

2491
09:34:30.800 --> 09:34:35.959
really a special procedure. It's just natural. Because is your

2492
09:34:37.279 --> 09:34:43.279
body relaxes, your mind also starts to relax. And the

2493
09:34:43.400 --> 09:34:47.000
more your mind relaxes and more your body relaxes is

2494
09:34:47.160 --> 09:34:59.239
just a continuous circle of relaxation and is that harmness

2495
09:34:59.440 --> 09:35:03.639
that comes it's from relative quietness.

2496
09:35:05.559 --> 09:35:11.519
Even even if there's background on sounds, even your side online.

2497
09:35:12.879 --> 09:35:19.360
It's still cansty like God, and you haven't got the

2498
09:35:19.480 --> 09:35:24.480
television on. It's known the music in the background. Unless

2499
09:35:24.480 --> 09:35:26.319
you're listening to you call you written music.

2500
09:35:26.680 --> 09:35:33.720
Use You're very likely not going to be sitting in

2501
09:35:33.800 --> 09:35:36.440
a room with other people, of course you.

2502
09:35:36.519 --> 09:35:38.800
White people generally.

2503
09:35:38.919 --> 09:35:42.120
It's the idea if you can do this on your own,

2504
09:35:43.839 --> 09:35:44.919
so man.

2505
09:35:44.919 --> 09:36:04.800
Distractions and when you stop thinking about stuff, relaxation automatically rises.

2506
09:36:07.160 --> 09:36:11.000
The sense of CONFLT starts to grow.

2507
09:36:15.400 --> 09:36:15.519
End.

2508
09:36:17.160 --> 09:36:22.400
Without trying to build it up into something fantastical or

2509
09:36:25.800 --> 09:36:34.480
something magical. This is just a natural process, something that's

2510
09:36:35.680 --> 09:36:45.400
easy to accomplish. In fact, it's almost a sense of

2511
09:36:45.639 --> 09:36:49.839
remaxim completely happens.

2512
09:36:49.519 --> 09:36:52.879
Really when you put no effort into it.

2513
09:36:53.919 --> 09:36:59.599
It's not something that you can really force. It's something

2514
09:36:59.760 --> 09:37:08.760
that happens naturally. And the part of the process on

2515
09:37:10.480 --> 09:37:22.440
its recording and others is simply two allow you to

2516
09:37:22.599 --> 09:37:26.760
take advantage of this space.

2517
09:37:29.000 --> 09:37:33.239
This time, just.

2518
09:37:37.400 --> 09:37:49.599
Y, just be here to be sure, look how you feel.

2519
09:37:55.720 --> 09:38:08.720
Yet with the intention of wanting to relaxed deeper and maybe.

2520
09:38:10.599 --> 09:38:17.959
Deports, depending on what it is to you which yourso.

2521
09:38:19.559 --> 09:38:20.319
In this moment.

2522
09:38:27.319 --> 09:38:36.040
As we know, in relaxing is the maturity of the

2523
09:38:36.199 --> 09:38:39.080
process of awnsly in.

2524
09:38:39.360 --> 09:38:54.599
Refors part is the time of the year. Deeper, relaxed, easy,

2525
09:38:57.800 --> 09:39:18.319
you find itself drifting. Also shoes, staying vocalist, my voice.

2526
09:39:19.720 --> 09:39:23.040
And joy.

2527
09:39:28.639 --> 09:39:41.919
The process ractually relaxing.

2528
09:39:46.199 --> 09:39:58.519
Us in the body, efsten.

2529
09:40:04.839 --> 09:40:12.720
And just absurd sensation.

2530
09:40:18.400 --> 09:40:18.959
Let's all that.

2531
09:40:25.400 --> 09:40:48.239
Completely this time, sense that ratice down.

2532
09:40:50.599 --> 09:44:54.360
Each say m H step, I think still one stop

2533
09:45:02.440 --> 09:45:33.199
h h