Aug. 14, 2025

(music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025

(music) (10 hours) ADHD Hypnosis for Focus and Calm | Jason Newland | 14th August 2025
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Welcome to this calming hypnosis session designed to support anyone living with ADHD. In this gentle recording, Jason Newland guides you through soothing breathing, a progressive body relaxation, and peaceful visualizations to quiet the mind and ease restlessness. Whether you’re looking for calm focus during the day or a gentle wind-down before bedtime, this session helps anchor your attention, reduce overstimulation, and encourage a greater sense of inner balance.

With nurturing affirmations and subconscious suggestions, you’ll discover how to embrace your strengths, let go of frustration, and find stillness even in moments of distraction. Use this recording whenever you need to feel calmer, more centered, and ready to focus—with kindness and patience for yourself.

Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.

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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely closualize. This is

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hypnosis for ADHD, focus and calming. Now this is my

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replacement for professional medical help from a doctor or you know,

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psychiatrist or therapist, So please only listen to this with

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the permission of your doctor or medical special list. So welcome.

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This is I've created this to help you to improve

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focus and calm your mind. And the one thing I've

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been a little bit concerned about before starting this is

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the fact that I clearly talk quite quietly and quite slowly.

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So I hope that's okay. My natural speaking volved must Yeah,

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I generally don't speak loudly, and I don't I'm not.

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I don't talk quickly generally sometimes, but you know, generally,

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you know, just this is my colored speed of talking.

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S understand that well. I hope that it's not frustrating,

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that's all. And you may be wondering what's going to happen.

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What am I going to say next? What I would

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say is maybe wrap your mind around the idea of hypnos.

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What do you think is, what do you believe hypnosis

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is maybe you've seen hypnosis on television or on YouTube

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where they're doing stage hypnosis and getting people to forget

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their names or be stuck on the floor or think

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that they're aliens and you know, you know wherever and

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the audience are laughing, and or maybe you've seen videos

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of people being hypnotized on the street where their hands

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are stuck together and they're unable to move, or maybe

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they can't you know, they're giving a bunch of numbers

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to say, or count their fingers one, two, three, four

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five For some reason they can only count four, like

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where's the finger gone? Things like that, which can be

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a bit perplexing. See, I don't do that kind of stuff.

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This is more for hopefully therapeutic reasons and therapeutic benefits

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to those of you that are listening. And some hypnosis

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can be very quick sounds very slow. Now I could

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do the quick hypnosis, but it wouldn't really, it wouldn't

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fit me as it were, because I don't. I don't

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do anything quickly really, or not most things. But it

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hasn't always been this way, and I learned to slow down.

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There's been times when I've been very, very unfocused and

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very overactive, let's say, in the past, and reactive also.

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And what I did is I started to learn meditation, mindfulness,

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hypnosis nearly thirty Yeah, nearly twenty eight years ago, I

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was learning trying to learn hypnosis. Yeah, nineteen ninety eight.

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I was trying to learn meditation even earlier than that,

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at ninety four. Ways to calm your mind and anything

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that helps, I think is welcome. Anything that helps is

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a positive. So I'd like you to find a quiet,

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comfortable place where you won't be disturbed, and you can

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settle into a cozy position and allow your body to relax,

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whether it's lying down or sitting in a comfortable chair

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that supports your body, whether you're listening during the day

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or bedtime, this session will guide you towards better concentration

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and inner peace because when you listen to me, you

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listen to my voice almost it's like an activation to

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your mind to slow down and continue to slow down.

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It's almost like having a spring clean in a way.

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If you imagine your mind a big room with loads

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of massive windows, and you open those windows and it's

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a winded day, and that wind's just blown through, blowing

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everything away, and maybe their room is full of things

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to think about, all written on pieces of paper, thousands,

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hundreds of thousands of pieces of paper, all piled up,

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but now they're being blown around. In fact, they're being

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blown out of the window through the wind, blowing everything

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out of the window, eventually leaving that room bear an empty,

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peaceful and calm. So there's breath work, guided imagery and

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positive affirmations to help ease restlessness and encourage mental clarity.

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And all you need to do is listen to my

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voice and give yourself permission to relax completely. As we

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begin this journey of focus and calm, you can just

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notice your breathing. Perhaps take a deep, brief breath rather

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through your nose and slowly exhale through your mouth, and

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feel your eyes softly closing as you begin to turn

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your attention inward. As you allow your body to sink

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into the surface beneath you, you can notice how it

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fully supports your weight, so that you can just let

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go out of any need to hold yourself up and

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take another gentle breath in and exhale slowly. And this

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is your time to let go, to sent to yourself

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and to find calm in this present moment now, simply

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notice your breathing as it flows naturally. Don't worry about

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changing it. You can just observe the cool air as

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you inhale, and warm air as you excel with each

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soft breath out. Imagine releasing any tension or overstimulated energy,

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breathing out any distractions or stress, letting them drift away

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with your breath. And if your mind is busy, that's okay.

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Just keep returning your focus to the breath, as if

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each exile carries away a little more day's noise. And

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you can also be reminded of that big room with

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the windows open and the wind blown through, blowing everything out,

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calm and everything down. Bringing your attention to the top

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of your head, imagine a warm, gentle light glowing there,

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carrying a feeling of relaxation and calm. As you focus

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on this warm light, allow it to begin flowing down

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slowly over your forehead, softening any tension, and feel it

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melt away any tightness around your eyes and let it

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warm and relax the tiny muscles there. As the light

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southes your temples and your cheeks, and it unhooks your jaw,

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you might let your lips part slightly as your jaw

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muscles are loosen. Now the soft south thing or light

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moves into your neck and shoulders, melting away any tightness

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or heaviness you've been carrying. With each breath, you let

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your shoulders drop a little more release in the weight

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of the day, and as you allow this wave of

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relaxation to continue flowing gently down your body, it spreads

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to your shoulders, through your arms, all the way to

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your hand, hands, and fingertips, feeling a pleasant war and

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heaviness in your arms as they relax completely. And the

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light now softens your chest and your upper back, bringing

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calm and ease as it radiates through your abdomen, relaxing

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your stomach as you soften your lower back and hips,

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and the warm relaxation travels down each leg, through your thighs,

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your knees, into your calves and feeling it moving into

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your ankles, your feet, and all the way down to

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the tips of your toes. And with every breath, your

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entire body grows more comfortable and ground it and you

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might even imagine roots extending from your body into the earth,

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anchoring you in safety and peace, connecting you to the

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healing earth. As from the top of your head to

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the dips of your toes, a tranquil, heavy calm is

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setting in and you become more and more at peace. Now,

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let's deepen this relaxation with your breath and take a slow,

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deep in hell to count four one two three four.

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Now hold that breath for a moment one two and

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exhil gently to the count of six one two, three, four,

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five six, And notice your body relaxing even more deeply

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as you breathe in this steady rhythm again, breathing one two,

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three four, fill in your lungs with soothing air, holding

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just for a second, and breathe out one two, three, four,

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five six, allowing any remaining tightness to melt away. And

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you can continue this cycle at your own pace, letting

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the count anchor your attention. And if your mind starts

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to wonder, that's all right, just simply bring your focus

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back to the gentle counting and breath. And each breath

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is an opportunity to begin again to focus calmly, and

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feel yourself drifting deeper into relaxation as you're breathing finds

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a slow, easy rhythm. Now imagine yourself in a place

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that feels very peaceful and safe, fear, a place where

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you can concentrate easily. Perhaps you find yourself in a quiet,

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sunny forest. The soft golden light filters through the leaves

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of the tall trees. The air is fresh and cool

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on your skin, and you hear a gentle breeze rustling

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the leaves above, and maybe the distant sound of a

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small stream flowing calmly in the distance, and birds are

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singing softly in the trees. Their melodies bring in a

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sense of comfort and tranquility. As you take a moment

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to absorb this scene, the soft colors of nature, the

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subtle sense of earth and wood, and the feeding of

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a calm world around you, and everything is still inserene,

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and you feel completely at ease. Now begin to walk

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slowly along a path in this forest, and with each

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step you take, just notice how your body feels lighter

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as you're walking on soft supported ground. Each footstep brings

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you closer to a place of deep focus and clarity.

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And there's no rush. You're simply wandering peacefully step by step,

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and with each movement you can fill your mind, becoming clearer.

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And after a short while, you come to a small

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clearing among the tree and the ground there is covered

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in soft grass and moss, and you desire to sit

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down or perhaps lie down on this comfortable green carpet

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as you feel the solid earth supporting you beneath the

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softness of the grass. And this clearing is your own

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safe space, a place where you feel perfectly calm, focused

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and at home. And then this space, your thoughts and

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feelings are completely okay and you can arise and flow

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freely without any judgment or pressure because you are just

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simply present, relaxed, and open. Now, as you sit quietly

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in your safe space, you notice a small wildflower nearby,

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growing amidst the grass. Now, take a moment to gently

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focus on this single flower. You can see its color,

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perhaps a soft blue or a bright yellow, and notice

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the delicate shape of its petals, and watch as it

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sways ever so slightly with the breeze. As you allow

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this one simple, beautiful thing to hold your attention for

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a while. And if other thoughts, memories, or feelings float

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into your mind, that's all right. You can just acknowledge them,

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let them be for a moment, and then gently guide

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your focus back to that flower. And just as you

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return your focus to your breathing earlier. Now you return

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it to observe in the details of this flower, and

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you can use it as an anchor for your mind,

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a single goal point that brings you back to the

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present whenever your attention wanders. You may find that the

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longer you gaze at the flower, the more still and

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focus your mind becomes. And even in this peaceful place,

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it's natural the thoughts to arise now and then, and

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you might suddenly remember something you have to do later on,

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or perhaps your mind might try to distract you with

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rander ideas. And whenever a thought pops up, just imagine

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it as a fluffy white cloud drifting through the sky

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of your mind. And notice the thought cloud floating in

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and simply watch it drift by overhead. And you don't

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need to chase after it or engage with it. You

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can just observe it curiously for a moment and then

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let it go on its way. With each thought that

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comes can be treated disgently, recognized, then allowed to pass,

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allowed to just let them go, because you see that

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those clouds have thought gradually floating away out of sight,

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moving away, far away, But you remain here, calm, and

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grounded while the thoughts come and go. It feels good

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to realize that you can let your thought pass by

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without getting caught in them. You can just observe them

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coming and going. Now, take a slow breath in, and

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as you excel, feel the calmness growing inside you. You

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are becoming an even more peaceful observer of your own mind.

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And each breath deepens your connection to this moment, ground

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in you in the here and now. As you realize

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that you are not your thoughts. You are the steady,

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quiet presence that watches those thoughts. And there's a big

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quiet part of you that is always centered and aware,

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and no matter what thoughts or feelings come and go,

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rest in that awareness for a few moments, breatheing slowly

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and being present. Now, imagine a wave of clarity washing

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over you from head to toe, like a soothing ripple

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of water through your mind and in your mind's eye.

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Visualize that there is a clear, still lake in the

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middle of this forest clearing, and this lake represents your mind.

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And see how calm and glassy the water is as

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it reflects the sky, and if any remains in rapports

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of disturbances appear on the surface. They are gently settling down.

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Now as the water becomes completely smooth and tranquil, your

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mind is just like that lake, clear, still and serene.

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Do you feel a quiet confidence as you gaze at

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this lake, knowing that it symbolizes your own focused mind?

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And in this moment, you are calm, You are focused,

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and you are capable of directing your attention where you

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wanted to go, enjoying this feeling of mental stillness and strength.

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Now your body and mind are now deeply relaxed, and

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you've a wonderful inner calm. And in this state, let's

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introduce some positive thoughts and ideas to help you build

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even stronger focus and self confidence. And you can repeat

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these affirmations silently in your head, or simply just listen

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to them and allow them to sink in, deeply, sink in,

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knowing that each affirmation is true for you, And you

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may even imagine the words gently echoing in that calm

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lake of your mind. I am calm, I am focused,

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I am at peace. I have the power to guide

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my thoughts and find clarity. Each time my mind wanders,

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I bring my attention back gently and without judgment. I

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trust my mind and now I know that I can

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focus when I need to. And as you absorb these

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ideas and notice how they make you feel, you might

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feel a lightness or warm in your chest issue you

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affirm your ability to relax deeply, can concentrate, and you

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can direct your mind. You can stay calm. And every

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time you practice this focus, it will get easier because

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you're training your brain to work with you and you're

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already doing so well. And you can let a sense

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of confidence and self trust grow within you with every

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affirmation you accept. Now, in this peaceful state, just allow

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yourself to reflect on the unique qualities of your mind.

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Because you may have ADHD and you know it can

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bring challenges like distractability or restlessness, But these are just

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one side of the story. And on the other side,

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there are so many strengths and gifts that come with ADHD,

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and you can take a moment to acknowledge those positive

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traits in yourself. For instance, the same active mind that

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sometimes wanders off is also incredibly imaginative and creative, and

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you have a natural curiosity about the world, always noticing

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things others might miss. You might even say that your

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mind loves to explore and that curiosity is a wonderful strength.

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As you think about your energy and enthusiasm that lively

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spark inside you, and that energy can be channeled into

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passion and productivity, fueling you to pursue things things that

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you care about with great zest. And consider your ability

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to intensely focus on something that you love or find interesting.

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Perhaps you've noticed how you can get super absorbed in

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a hobby or a game for hours, and that is

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also sometimes called hyper focus, and it's like a superpower

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of ADHD that lets you dive deeply into what truly

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matters to you, and not everyone can concentrate as powerfully

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as you can when you're really interested. Your mind can

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also think outside the box, coming up with ideas and

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solutions from unique angles that others might not see. And

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this innovative thinking sets you apart from a special advantage

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that you possess. You can take pride in these qualities.

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You know, your creativity, your curiosity, your capacity for hyper focus,

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your dynamic energy are much more because these traits are

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part of what makes you who you are, and they

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can help you achieve great things. Even traits that seem

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challenging have an upside. Being Impulsive can also mean being

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spontaneous and brave, and being sensitive means you're empathic and

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feel things deeply. You might also notice that you're very

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adventurous and resilient and despite difficulties, you keep going and

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you keep adapting, and all of those strengths woven into

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the fabric of ADHD and into you. Let you appreciate yourself,

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Allow yourself to feel a sense of appreciation for your new,

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unique mind and its talents, because you're not broken at all.

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You are brilliantly you in your own way, with a

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brain that just works differently and can do amaze and things.

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Now invite a feeling of compassion and understanding towards yourself

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because you deserve it, and remind yourself that it's okay

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to face challenges because everyone does. And what's important is

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that you treat yourself with the same kindness you would

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offer a friend. And you are learning and growing each

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day and you're doing your best. Just give yourself permission

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to be patient with your progress. And if you make

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a mistake or lose focus, it's all right. And instead

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of criticizing yourself, you can gently encourage yourself to try again,

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just as we practice bringing attention back without judgment, and

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by being kind to yourself, you replace any old feelings

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of shame or frustration with hope and resilience, and you

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learn to work with your brain instead of against it.

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And this self compassion is truly powerful, and it melts

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00:51:19.840 --> 00:51:25.800
away any stress and builds up your confidence, helping you

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00:51:26.480 --> 00:51:39.400
to bounce back from setbacks every time. In fact, experts

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notice that mindful self compassion can reduce harsh self criticism

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and create a much kinder inner voice that sounds nice.

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Just feel how much lighter you become as you let

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go of self judgment. You can forgive yourself the past

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difficulties as you embrace a new positive way forward. As

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your picture now how you will carry this understanding into

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your daily life. You can envision yourself in a situation

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that normally challenges your focus, perhaps sitting at your desk

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or study or work, or in a classroom listening to

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00:52:56.360 --> 00:53:02.039
your teacher doing homework any evening, wherever the scenario is,

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and you can see your future self in that scenario,

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remaining as calm and focused as you are right now.

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And maybe you imagine writing or reading with a gentle

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concentration or completing a task step by step with confidence,

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and you feel the same relaxed alertness that you do

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at this moment. And if a distraction appears, maybe a noise,

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a stray thought, you just stay composed and you might

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notice the distraction briefly, but then you let it go,

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just like watching a cloud drift by, and return your

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attention to your task because you are patient and persistent,

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focusing just on one thing at a time. And notice

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00:55:05.199 --> 00:55:17.440
how well you can concentrate in this image and how

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00:55:17.480 --> 00:55:25.800
good it feels to accomplish your task with clarity. You

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00:55:25.920 --> 00:55:30.360
might even feel proud of yourself in that scenario, knowing

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00:55:31.880 --> 00:55:36.400
you've done what you've set out to do and this

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can't focus is your new superpower and will be with

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00:55:44.519 --> 00:55:58.599
you whenever you need it in real life. Now allow

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yourself to feel, to truly feel the happiness and confidence

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00:56:05.800 --> 00:56:14.119
from this success because you can do this. You have

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all the tools within you. Your creative, curious, powerful mind is

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00:56:26.079 --> 00:56:32.400
also a focused and steady mind when you give it

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the chance, and every day you'll get a little better

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at you use in your focus. And every small victory

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00:56:51.400 --> 00:57:09.079
is a big step forward as you remember to celebrate

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those steps and to be kind to yourself always. You're

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00:57:16.480 --> 00:57:22.480
learning to trust yourself and you believe in yourself more

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00:57:22.840 --> 00:57:35.519
and more. Now you've done a wonderful job in this session,

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and now it's time to gently conclude this hypnosis journey,

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and you have a choice for how to finish, depending

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on whether you need to resume your day or drift

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00:57:59.280 --> 00:58:06.719
off to slap. Just take a moment to notice how

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00:58:06.840 --> 00:58:14.360
relaxed and positive you feel right now, as you know

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that all these good feelings, the calm, the focus, the

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00:58:22.079 --> 00:58:29.559
self compassion will remain with you long after this session

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00:58:30.159 --> 00:58:41.840
has ended, supporting you in your daily life. And when

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you're ready, follow the next steps for even waking up

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or drifting off into a deep sleep if it's daytime

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and you need to rewaken and refocus on your day.

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To start by taking a nice, deep, energizing breath, and

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you can begin to wiggle your fingers and toes, bringing

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gentle movement back into your body. You feel the waking

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energy flowing into your arms and legs, and I'll kind

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00:59:30.920 --> 00:59:34.400
of count from one to five, and with each breath

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you become more alert and awake, carrying this calm focus

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with you the rest of the day. One starting to wake,

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00:59:52.000 --> 00:59:59.000
feeling energies in your body to becoming more aware of

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00:59:59.159 --> 01:00:16.440
the room around you, sounds and lights. Returning. Three feeling clearer, refreshed,

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01:00:16.800 --> 01:00:31.039
and focused as if you've had a wonderful rest. Four

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01:00:32.519 --> 01:00:38.400
almost fully awake. Now take another deep breath, filling your

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01:00:38.519 --> 01:00:52.320
lungs with fresh, bright energy, and five open your eyes

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01:00:53.800 --> 01:01:03.239
fully awake, feeling calm, focused, and ready to continue your

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01:01:03.440 --> 01:01:10.159
day with a clear mind. Just take a moment to

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01:01:10.280 --> 01:01:14.400
stretch your arms and shoulders if you want, and you

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01:01:14.440 --> 01:01:18.840
are alert, confident, and ready to use your focus and

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01:01:19.000 --> 01:01:30.039
creativity in anything you do today. Now, if it's bedtime

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01:01:30.280 --> 01:01:34.400
or you're ready to drift off into a sleep, you

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01:01:34.480 --> 01:01:38.519
don't need to do anything at all extept Just stay relaxed,

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01:01:40.119 --> 01:01:44.639
continue to lie here peacefully, feed in the heaveness of

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01:01:44.679 --> 01:01:54.599
your body as it sinks into the bed, as every

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01:01:54.639 --> 01:01:58.840
breath takes you deeper into a state of drowsy comfort.

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01:02:01.840 --> 01:02:05.480
And there is nothing else you need to do tonight,

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01:02:06.519 --> 01:02:10.119
and nowhere else you need to be. You can just

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01:02:10.599 --> 01:02:24.800
lecko completely. Now, feel how cozy and safe you are

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01:02:27.800 --> 01:02:34.480
with your eyes closed, and they will remain closed as

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01:02:34.519 --> 01:02:42.480
you begin to drift into a deep RESTful sleep, and

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01:02:42.559 --> 01:02:50.199
any thoughts that come will now simply turn into a soft,

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01:02:51.679 --> 01:03:06.280
dreamy images and then fade away. And as your mind

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01:03:06.480 --> 01:03:16.199
is quiet, your body is relaxed, and from the top

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01:03:16.239 --> 01:03:23.880
of your head to the bottom of your feet, you're comfortably.

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01:03:23.239 --> 01:03:36.760
Warm, calm, and sleepy.

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01:03:37.880 --> 01:03:45.039
Allow the deep calm we created to carry you effortlessly

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01:03:45.960 --> 01:03:54.159
into sweet, healing sleep, and tonight you will sleep soundly,

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01:03:56.559 --> 01:04:01.840
and your unconscious mind will remember all of the positive

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01:04:02.000 --> 01:04:12.239
messages you heard, and you will continue working gently for you,

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01:04:14.440 --> 01:04:20.840
helping you focus and feel calm even after you wake.

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01:04:24.480 --> 01:04:29.039
So for now you can just enjoy this feeling of

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01:04:29.199 --> 01:04:42.519
complete peace floating into sleep. Good night, and sleep well.

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Thank you for listening. Remember to be kind to yourself,

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01:04:54.519 --> 01:05:05.159
because you deserve to be happy. Be gentle with yourself.

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01:05:06.159 --> 01:05:38.039
You deserved to feel safe lots of love by relax

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01:05:41.639 --> 01:05:52.239
in a more deep and meaningful way, maybe in a

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01:05:52.280 --> 01:05:59.760
way that can not just allow you to feel calmer

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01:06:01.000 --> 01:06:10.400
now and throughout the time we spend together here, not

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01:06:10.960 --> 01:06:16.280
just relaxed at the end of the recording when it's

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01:06:16.360 --> 01:06:23.519
finished and you can enjoy that sense of comfort and peace,

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01:06:28.239 --> 01:06:41.079
but also I think it would be nice to have

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01:06:41.559 --> 01:06:58.559
those feelings of relaxation continue for longer after the recording

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01:06:58.639 --> 01:07:12.119
has ended, so that you can still benefit from listening

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01:07:13.000 --> 01:07:21.920
to my voice, maybe in a few hours time, perhaps tomorrow,

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01:07:27.960 --> 01:07:35.800
and then by listening regularly, especially if you find like

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01:07:35.920 --> 01:07:39.800
some people do and myself as well. Sometimes I find

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01:07:39.840 --> 01:07:50.199
one particular recording that really resonates with me, and I

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01:07:50.400 --> 01:07:55.360
just listen to it over and over again every morning,

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01:07:55.559 --> 01:08:08.119
every evening. There was this recording from We're going back

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01:08:08.159 --> 01:08:13.719
to about nineteen ninety nine. It wasn't hypnosis, but it

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01:08:13.760 --> 01:08:18.800
was a guided visualization, so it kind of was hypnosis really,

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01:08:21.279 --> 01:08:26.479
and I managed to find it again and it still

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01:08:26.560 --> 01:08:32.159
has the same effect on me. And part of it

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01:08:32.279 --> 01:08:47.119
was the person's voice relaxed me. She just felt so peaceful,

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01:08:49.159 --> 01:08:55.640
and I'd look forward to listening to her in the

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01:08:55.720 --> 01:09:06.399
morning and in the evening. And I knew before even

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01:09:07.159 --> 01:09:15.640
pressing the play button that since I've done that, pressed

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01:09:15.680 --> 01:09:24.239
the play button. This is in the days of CD

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01:09:24.399 --> 01:09:33.079
players press the play button. In fact, it might have

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01:09:33.159 --> 01:09:37.520
even been a tape tape recorder. I'd lie down on

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01:09:37.520 --> 01:09:50.399
the bed and then even without necessarily listening to her

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01:09:50.560 --> 01:10:03.520
words because I had them memorized. Really, it was as

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01:10:03.560 --> 01:10:14.239
if my body knew exactly what to do, and the

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01:10:14.399 --> 01:10:36.439
muscles just almost went into automatic relaxation, and I remember

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01:10:36.560 --> 01:10:50.600
my mind would slow down. Now. Now, I was listening

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01:10:50.640 --> 01:10:57.439
to this recording in the early days of learning hypnosis,

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01:11:00.039 --> 01:11:07.800
and long before I ever made any videos or audio

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01:11:07.840 --> 01:11:12.640
recordings myself, because I didn't start doing that till two

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01:11:12.640 --> 01:11:28.640
thousand and six. But I knew, I knew how helpful

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01:11:30.520 --> 01:11:42.079
I found being able to just let go, to have

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01:11:42.279 --> 01:11:55.159
that trust in the person that I'm listening to, knowing

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01:11:55.239 --> 01:12:03.119
that it's going to be just as relaxing, if not

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01:12:03.319 --> 01:12:12.640
more so. Each time you hear my voice, you may

435
01:12:12.680 --> 01:12:24.279
feel the same. Some people have been listening to me

436
01:12:24.479 --> 01:12:38.439
for over a decade, maybe not solidly, obviously not twenty

437
01:12:38.439 --> 01:12:44.439
four hours a day, but maybe people come back.

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01:12:46.279 --> 01:12:57.479
Some people may be listen every day.

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01:12:59.199 --> 01:13:05.159
That's something that I do which you may not realize

440
01:13:07.560 --> 01:13:26.159
by listening, is when I record these recordings. Now, for example,

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01:13:30.720 --> 01:13:42.920
I also am affected by the words that I say.

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01:13:43.760 --> 01:13:53.079
So if I set you focus on your feet, notice

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01:13:53.199 --> 01:14:00.439
your feet relaxing, I will be focusing on my feet.

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01:14:05.279 --> 01:14:22.680
I will be noticing my feet relaxing. If I said

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01:14:22.840 --> 01:14:30.520
focus on your hands, and maybe notice the difference between

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01:14:30.560 --> 01:14:41.399
each hand. Perhaps notice the air in the room, the

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01:14:41.520 --> 01:14:46.159
temperature of the room. On the backs of your hands,

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01:14:53.960 --> 01:14:57.840
you may start to notice what almost feels like a

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01:14:58.000 --> 01:15:06.039
very light breeze, even though there may not be any

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01:15:06.439 --> 01:15:11.359
type of breeze at all where you are right now.

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01:15:19.560 --> 01:15:30.159
And as you become aware of your hands, I'm also

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01:15:30.479 --> 01:15:58.680
aware of how relaxed my hands are feeling now, and

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01:15:58.880 --> 01:16:05.800
when it comes to potentially drifting off to sleep, which

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01:16:05.880 --> 01:16:20.000
may be the reason you're listening, I also feel drowsy

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01:16:22.239 --> 01:16:35.680
when I make these recordings. I also notice my mind drifting.

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01:16:43.600 --> 01:16:56.199
In fact, at times I've actually fallen asleep without even noticing,

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01:17:01.079 --> 01:17:10.199
and then I carry on talking. And it's only when

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01:17:10.520 --> 01:17:19.600
I listen back to do the editing I hear snoring,

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01:17:21.520 --> 01:17:28.800
and I think I don't remember snoring. I remember talking.

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01:17:31.680 --> 01:17:38.880
This snoring was a pick turned up. That's why I

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01:17:38.960 --> 01:17:49.039
sound like when I snore, I get really into the

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01:17:49.079 --> 01:18:07.279
whole experience. I don't know how you feel, how relaxed

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01:18:07.439 --> 01:18:17.800
you feel in your feet, how relaxed you feel in

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01:18:17.840 --> 01:18:44.520
your hands. I have noticed more and more that the

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01:18:44.800 --> 01:19:01.439
more relaxed, deeper level of comfort you feel, the easier

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01:19:02.079 --> 01:19:21.439
your breathing becomes it's almost like that additional muscle relaxation.

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01:19:25.800 --> 01:19:46.800
So this allows you to breathe easier without necessarily focusing

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01:19:49.000 --> 01:20:14.560
on your breath, however, being able to notice the ease

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01:20:18.000 --> 01:20:44.600
in which you breathe so naturally you breeze so very

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01:20:44.840 --> 01:21:33.560
easily and smoothly. Whenever I imagine my breathing improving, when

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01:21:33.600 --> 01:21:48.880
I've got my eyes closed, I tend to visualize a

472
01:21:49.039 --> 01:22:05.600
beautiful field with trees and flowers producing all that life

473
01:22:05.720 --> 01:22:38.039
giving oxygen. And it feels nice to, if nothing else,

474
01:22:41.239 --> 01:23:15.399
just taking some time away from everything, enjoying that feeling

475
01:23:15.760 --> 01:24:06.319
of peace, serenity with a joyful heart. Time seems to

476
01:24:06.520 --> 01:24:41.640
just drip by, so very slowly, relaxed, so deeply peaceful,

477
01:24:51.560 --> 01:25:59.560
completely unattached to any thoughts whatsoever in this moment, completely free,

478
01:26:00.840 --> 01:26:52.199
noticing that your mind has slowed down. Slowed down because

479
01:26:52.359 --> 01:27:20.960
nothing really requires your attention. You can enjoy the physical

480
01:27:21.279 --> 01:27:32.960
sensations of allowing the stress to drip out of your body,

481
01:27:39.439 --> 01:28:02.359
d appear out of every part of your body, and

482
01:28:02.760 --> 01:28:42.279
being released from your brain hung your mind. Slowly but surely,

483
01:28:49.119 --> 01:29:25.720
the muscles in your legs relax res relxs, so very

484
01:29:26.039 --> 01:30:07.239
deeply relax so deeply, and the feelings, the pleasant feelings

485
01:30:07.239 --> 01:30:31.560
in your arms and shoulders, deepening each part of your

486
01:30:31.600 --> 01:31:12.159
body further and deeper and deeper. Mm hmm, magician, the

487
01:31:12.319 --> 01:31:38.840
feelings in the back of your neck, the feelings in

488
01:31:39.000 --> 01:32:27.680
your wrists, muscles, in the front of your body, I

489
01:32:27.840 --> 01:33:11.720
will say, feeling peaceful, deeping. There's a sense of peace

490
01:33:16.199 --> 01:33:56.119
spreads through your very cool even when you focus on

491
01:33:56.199 --> 01:35:19.239
your mind. Her mind becomes a slowerven deeper, relaxing, so

492
01:35:19.920 --> 01:36:25.840
very slow. Your stomach pa'st falling your stomach, your back. Notice,

493
01:36:36.119 --> 01:36:54.600
Notice how relaxed you now feel in the hole of

494
01:36:54.680 --> 01:37:27.359
your back. In a spy from your brain all the

495
01:37:27.439 --> 01:37:36.159
way down the middle of your back, sending and receiving

496
01:37:38.520 --> 01:38:40.720
millions of messages every day, decomfort increasing deeply relaxed, him

497
01:39:06.840 --> 01:39:20.359
RELs spreading those signals down your spine or cord into

498
01:39:20.439 --> 01:39:42.359
a every part of your body, your shins and your calf, muscles,

499
01:40:07.640 --> 01:40:37.119
your elbows, Feelings of peace and tranquility spreading through your body,

500
01:40:42.119 --> 01:40:58.359
tips of your toes, to your eyes, your fingers, all

501
01:40:58.399 --> 01:41:14.600
the way to your lower back. Let think of re

502
01:41:15.399 --> 01:42:14.880
I think of place, rifting mind, just wander in a way,

503
01:42:24.359 --> 01:43:05.239
happy to let go, let go completely, let her said,

504
01:43:05.359 --> 01:44:06.159
tranquil your whole body enjoy a sense listening God he

505
01:44:07.640 --> 01:46:10.319
more pace, joy space, this space of peace and safety.

506
01:46:33.079 --> 01:48:31.920
So fairy relaxed us ussis letting go. Maybe we can

507
01:48:32.199 --> 01:48:43.479
just focus on the different parts of your body, just

508
01:48:43.920 --> 01:50:13.119
to notice the forehead and your eyes Ju sailace, noticing

509
01:50:13.119 --> 01:51:27.920
in the sense of complete freedom, absolute freedom, dress day

510
01:51:31.520 --> 01:52:28.039
dress day, PA's wall energy, peace, to breeze, such.

511
01:52:28.640 --> 01:53:11.399
Ease, yeah, loose.

512
01:53:32.680 --> 01:54:22.800
You may have or may not have noticed your mind drifted, peaceful,

513
01:54:36.880 --> 01:54:58.119
moveing even more deeply in the direction of total blissful pace,

514
01:55:02.359 --> 01:57:06.239
bliss for peace, drift to to pace, So let him go.

515
01:57:31.039 --> 01:57:56.119
Peace of mind.

516
01:57:47.920 --> 01:58:47.079
Forty so rexed, so relaxed. A body feels almost invisible,

517
01:59:02.279 --> 01:59:47.279
so the very relaxed paceful, So pay so relax like her,

518
02:00:22.720 --> 02:00:29.000
And you could start to notice that you are feeling

519
02:00:29.359 --> 02:00:40.600
more relaxed, even though I've not purposely focused your mind

520
02:00:41.520 --> 02:00:49.119
upon that sense of physical comfort that is growing within

521
02:00:49.199 --> 02:00:58.359
you throughout your body, and your mind starts to slow down,

522
02:01:03.279 --> 02:01:10.520
And that could be almost in recognition of I guess

523
02:01:10.920 --> 02:01:23.439
my speech not being particularly fast, and things just generally

524
02:01:25.079 --> 02:01:36.119
feel calmer just by listening to my voice. You give

525
02:01:36.159 --> 02:01:44.359
yourself an opportunity to take a break from the day,

526
02:01:45.199 --> 02:01:52.720
take a break from your life as it is, and

527
02:01:52.840 --> 02:02:00.600
to give yourself a rest, giving yourself permission to take

528
02:02:00.680 --> 02:02:06.279
some time off, and to allow your body to relax

529
02:02:07.960 --> 02:02:15.920
and allow your mind to slow down, which in turn

530
02:02:18.520 --> 02:02:23.560
releases the tension and he stresses that you had in

531
02:02:23.600 --> 02:02:33.439
your body. It's almost as if the parts of your

532
02:02:33.479 --> 02:02:45.520
body just open up, allowing the negativity out and at

533
02:02:45.520 --> 02:02:53.800
the same time replacing that negativity with positive healing energy,

534
02:02:56.880 --> 02:03:01.479
which then fills your body up and your mind to

535
02:03:03.119 --> 02:03:21.600
also starts to appreciate those feelings of increasing confidence, an

536
02:03:21.600 --> 02:03:38.720
almost uplifting feeling, positive healing, an energy that spreads through

537
02:03:38.760 --> 02:03:49.439
your body like a wave of comfort. And all this

538
02:03:49.760 --> 02:04:01.840
comes from just allowing yourself a few minutes, maybe half

539
02:04:01.880 --> 02:04:05.840
an hour, however long you want it to be, to

540
02:04:06.039 --> 02:04:19.880
just rest and allow your mind and your body to

541
02:04:20.000 --> 02:04:36.840
almost reset itself to the settings of comfort and relaxation, calmness,

542
02:04:40.880 --> 02:04:50.279
which allows more room for feelings of pleasure and happiness

543
02:04:54.239 --> 02:05:03.079
to move around your body and into your mind, almost

544
02:05:03.880 --> 02:05:08.520
as if your mind and your body are sinking together,

545
02:05:12.760 --> 02:05:22.479
almost mirroring each other. With that growing positivity and calmness,

546
02:05:27.479 --> 02:05:35.000
and it feels nice, really does feel nice to know

547
02:05:35.239 --> 02:05:44.119
that you are the one that has allowed yourself to

548
02:05:44.359 --> 02:05:58.399
feel more comfort and to experience more of this deep

549
02:05:58.800 --> 02:06:13.520
relaxation and spreading throughout your body. And as I focus

550
02:06:14.800 --> 02:06:20.800
on each part of your body, you can notice that

551
02:06:20.800 --> 02:06:40.720
that part becomes even more relaxed just by focusing on it. It

552
02:06:38.039 --> 02:06:51.640
becomes even more calm and comfortable, just by focusing. And

553
02:06:51.800 --> 02:06:57.680
as I move down your body, starting at your head,

554
02:07:00.079 --> 02:07:05.359
the parts that you have already focused on or continue

555
02:07:06.680 --> 02:07:13.760
to relax deeply, and those parts that have not yet

556
02:07:14.000 --> 02:07:26.880
focused on or just automatically release any remain intention in

557
02:07:27.039 --> 02:07:41.279
anticipation of even more comfort about to come. Now, I'm

558
02:07:41.279 --> 02:07:47.800
going to start by focusing on your forehead. Just being

559
02:07:47.920 --> 02:07:56.600
aware of the feelings of your forehead and any background

560
02:07:56.800 --> 02:08:03.520
sounds like mister up at the pigeon can just allow

561
02:08:03.640 --> 02:08:10.800
you to feel even more relaxed. Just means you in

562
02:08:10.840 --> 02:08:18.920
the moment, this isn't this isn't a sterile environment. This

563
02:08:19.079 --> 02:08:26.920
is the world. I live in the countryside, so there's

564
02:08:27.039 --> 02:08:37.399
lots of nature sounds around. So as you focus on

565
02:08:37.439 --> 02:08:45.079
your forehead, just notice how it becomes even more relaxed,

566
02:08:47.880 --> 02:08:58.960
focus only on my voice and that part of your body.

567
02:09:00.359 --> 02:09:08.680
Moving down to your eyes, focusing on your eyes, noticing

568
02:09:11.119 --> 02:09:20.840
how your eyelids feel so heavy yet so light at

569
02:09:20.880 --> 02:09:27.359
the same time, and all the muscles around your eyes

570
02:09:27.560 --> 02:09:42.039
relaxing completely. Moving your focus down to your mouth, your lips,

571
02:09:42.439 --> 02:09:49.119
your tongue, your teeth, and your guns. The hole of

572
02:09:49.239 --> 02:10:04.239
your mouth relaxing, calm and loose. If you focus now

573
02:10:04.840 --> 02:10:11.960
on your jaw, just the parts of your jaw ney,

574
02:10:12.119 --> 02:10:16.560
your mouth, and your chin, but all the way up

575
02:10:17.279 --> 02:10:23.319
the size of your face to your ears, the hole

576
02:10:24.000 --> 02:10:51.159
of your jaw, feeling more relaxed and calm. Focusing on

577
02:10:51.199 --> 02:10:56.640
your neck, the front of your neck and your throat

578
02:10:58.840 --> 02:11:09.600
relaxing and loose and calm. The sides of your neck,

579
02:11:11.640 --> 02:11:19.159
the right and left side of your neck relax and

580
02:11:20.119 --> 02:11:33.800
loose and calm. And now the back of your neck.

581
02:11:37.079 --> 02:11:47.039
Focusing on the back of your neck, letting go of

582
02:11:47.279 --> 02:11:54.159
any tension that may have been there before, and enjoying

583
02:11:54.520 --> 02:12:07.560
that sense of increasing comfort and release. Then you can

584
02:12:07.560 --> 02:12:18.720
experience in the back of your neck, moving down your

585
02:12:18.800 --> 02:12:26.159
back and moving either side of your spine right from

586
02:12:26.199 --> 02:12:31.600
the top of your back all the way down to

587
02:12:31.680 --> 02:12:43.920
the bottom of your back down to your lower back.

588
02:12:49.159 --> 02:12:56.319
As you move up and down your spine, you can

589
02:12:56.439 --> 02:13:04.680
feel the muscles either side of your spine relaxing even more.

590
02:13:12.159 --> 02:13:18.960
And as those muscles relax, that sense of comfort starts

591
02:13:19.000 --> 02:13:29.119
to spread outwards from your spine into both sides of

592
02:13:29.199 --> 02:13:36.319
your back, the top of your back, the middle end

593
02:13:36.359 --> 02:13:45.880
your lower back. And as you scan gently and slowly

594
02:13:47.079 --> 02:13:52.359
up and down your back, there's the muscles in the

595
02:13:52.479 --> 02:14:02.319
top of your back relax and become looser. The muscles

596
02:14:02.439 --> 02:14:08.119
in the middle of your back also seem to just

597
02:14:08.520 --> 02:14:23.039
almost divide from each other, separating and almost melting. And

598
02:14:23.239 --> 02:14:29.319
in your lower back there seems to be an extra

599
02:14:29.520 --> 02:14:45.640
special feeling of comfort. The spreads into your hips, sit

600
02:14:45.760 --> 02:14:53.880
down your lower back, into your hips, into the area

601
02:14:53.960 --> 02:15:02.479
where your cosix are, and into your buttom and all

602
02:15:02.520 --> 02:15:11.840
these muscles that spread bring your lower back into your

603
02:15:11.920 --> 02:15:25.279
hip area start to melt, start to reading, let go,

604
02:15:31.840 --> 02:15:36.720
and you know where about to focus on your shoulders.

605
02:15:38.399 --> 02:15:45.600
Your back and your spine will continue to let go,

606
02:15:48.439 --> 02:16:04.199
continue to relax so calmly, and as you focus on

607
02:16:04.239 --> 02:16:17.159
your shoulders, you may notice they're already feeling really loose.

608
02:16:22.000 --> 02:16:47.920
They're already feeding come and the fearing those muscles then

609
02:16:48.120 --> 02:17:00.559
move from your neck into your shoulders. Feels so soft

610
02:17:03.799 --> 02:17:29.399
and gentle, so smooth and calm, and the feeling in

611
02:17:29.479 --> 02:17:44.280
your shoulders seems to spread deep into your shoulders, a

612
02:17:44.600 --> 02:17:53.520
sense of relaxation, not just traveling deeply into your muscles,

613
02:17:56.920 --> 02:18:09.559
but also relaxing with the bones and moving all the

614
02:18:09.639 --> 02:18:18.719
way to underneath your arms, relaxing a whole area between

615
02:18:18.760 --> 02:18:32.639
the tops of your shoulders and underneath your arms healing.

616
02:18:33.479 --> 02:18:46.559
You feel so relaxed and comfortable in your shoulders, which

617
02:18:46.719 --> 02:19:08.959
sends that deep healing message into your arms. You may

618
02:19:09.200 --> 02:19:14.280
feel almost as if your arms are not even that

619
02:19:16.000 --> 02:19:53.079
because they so relaxed, so deeply relaxed, so calm, so

620
02:19:59.600 --> 02:20:14.360
mm hmm. The feeling spreading all the way down your

621
02:20:14.479 --> 02:20:43.600
arms two elbows, including your elbows circumfort spreads your way

622
02:20:46.319 --> 02:21:01.319
into wrists. Your forearmis and your wrists thing so heavy.

623
02:21:04.959 --> 02:21:46.440
Yet at the same time, sunlight and gentle frey sne

624
02:21:48.760 --> 02:22:26.680
now on your hands, your hands so peaceful in your

625
02:22:26.840 --> 02:23:04.959
hands with a sensor real pace. It just seems to

626
02:23:09.159 --> 02:23:47.799
feel so familiar when your hands relax deeply else your

627
02:23:47.920 --> 02:25:28.239
fingers things you think it's hips moving your attention to front,

628
02:25:28.440 --> 02:25:58.399
to your body. So comfortable, mov man, your focus to

629
02:25:58.440 --> 02:27:40.040
your legs. Music like muscles in your fats and names

630
02:27:44.040 --> 02:30:23.040
I relax comf muscles just shades because and the fathing

631
02:30:23.440 --> 02:31:22.040
you faints sir, peaceful circolm sad, peaceful circolm s peaceful

632
02:31:25.680 --> 02:32:04.479
sycom so peace f r sener pieace fall cycom that

633
02:32:04.920 --> 02:32:30.479
deep relaxation. Just spread your chest stom, let you go everything.

634
02:32:41.719 --> 02:32:47.760
So I'm gonna start counting down now from twenty down

635
02:32:47.799 --> 02:32:55.959
to one. You can imagine in a way, it's like

636
02:32:56.719 --> 02:33:03.200
just walking down some steps and each step or twenty steps,

637
02:33:03.239 --> 02:33:12.600
and each step represents a level of comfort. Each step

638
02:33:12.879 --> 02:33:28.440
represents a deepening of that comfort, and the fervies you

639
02:33:28.559 --> 02:33:34.680
walk down those steps, the deeper and more relaxed you feel.

640
02:33:41.319 --> 02:35:29.159
So starting with number twenty twenty, nineteen, eighteen seven, Jane

641
02:36:15.440 --> 02:46:48.520
sixteenhhhh three four fi too well No eight sissie l

642
02:47:18.079 --> 02:48:34.120
six five.

643
02:49:18.040 --> 02:51:45.680
Four Sissi.

644
02:52:19.920 --> 02:52:21.239
Community the US.

645
02:52:26.760 --> 02:52:53.319
US.

646
02:54:20.920 --> 02:54:37.920
And now as you focus on your eyes, We're gonna

647
02:54:37.959 --> 02:54:49.440
count down from ten down to one, focusing just on

648
02:54:49.559 --> 02:55:00.520
your eyes, your eyelids, the muscles around your eyes, your

649
02:55:00.600 --> 02:55:19.360
eye walls themselves, a whole area that makes up your eye.

650
02:55:20.559 --> 02:55:28.000
And as we count down from ten down to one,

651
02:55:28.360 --> 02:55:41.360
whilst focusing on your eyes, you will become twice is

652
02:55:41.520 --> 02:55:54.040
relaxed with each number counting down. That you may find

653
02:55:57.559 --> 02:56:02.520
the on you want to do is to just drift

654
02:56:03.040 --> 02:56:12.479
off to sleep. And if that's what you want, then

655
02:56:12.719 --> 02:56:26.000
just allow yourself to do that. Now, focusing on your eyes,

656
02:56:28.159 --> 02:56:33.559
I'm going to begin counting down from ten down to

657
02:56:33.719 --> 03:03:08.559
one right now, ten nine eight seven four.

658
03:02:02.040 --> 03:03:26.520
Us stree.

659
03:05:51.520 --> 03:06:10.000
Two counting down from ten to one ten nine eight

660
03:06:11.079 --> 03:06:35.920
seven six five four three two one. And maybe that

661
03:06:36.040 --> 03:06:40.159
was a bit too quick in order to relax. Maybe

662
03:06:40.200 --> 03:06:45.799
it's a bit too fast for you to notice the

663
03:06:45.799 --> 03:06:53.159
calming of your body, maybe even a little bit of pressure.

664
03:06:53.200 --> 03:06:57.000
They're like, you're counting down from ten to one, would

665
03:06:57.040 --> 03:07:00.719
you expect me to do? Man, just to go with

666
03:07:00.920 --> 03:07:10.760
floppy just because you're counting down. I could try it again,

667
03:07:12.120 --> 03:07:16.760
but this time I'll go a bit slower this time,

668
03:07:17.959 --> 03:07:22.959
as you focus on the whole of your body before

669
03:07:23.000 --> 03:07:30.000
we focus on your legs, just notice how your body

670
03:07:30.120 --> 03:07:45.079
does start to feel more relaxed with every number that

671
03:07:45.200 --> 03:08:36.239
I count down ten nine eight seven, six five four

672
03:08:43.600 --> 03:09:35.120
three one, And just notice how how you feel, generally,

673
03:09:35.520 --> 03:09:49.840
how your body feels. It's not necessarily even about counting

674
03:09:49.959 --> 03:09:57.280
down from ten to one. It's that space that you have,

675
03:09:58.399 --> 03:10:16.920
that space between being active physically or mentally to just

676
03:10:21.600 --> 03:10:26.840
sitting or lying down, just being there, not doing anything,

677
03:10:27.000 --> 03:10:33.639
not saying anything, or needing to think about anything. So

678
03:10:34.319 --> 03:10:37.360
it opens up a space, you know, a bit of

679
03:10:37.399 --> 03:10:48.399
a space, a gap. And the more I came down

680
03:10:48.399 --> 03:10:55.840
from ten to one, the bigger that gap becomes. So

681
03:10:55.959 --> 03:11:09.159
there's that gap of calmness, comfort, relaxation. It's a nice feeling,

682
03:11:14.680 --> 03:11:23.399
and it moves those stresses or discomforts physically or emotionally,

683
03:11:24.079 --> 03:11:45.639
moves them away. Allows you to just slow down. Someone

684
03:11:45.680 --> 03:11:48.280
to count a game from ten down to one, and

685
03:11:48.440 --> 03:11:58.399
notice that gap widening, the gap, And as it widens,

686
03:11:58.479 --> 03:12:04.559
it's almost like the stress and attention falls into the

687
03:12:04.600 --> 03:13:25.840
gap and gives you that distance, that space. Now ten nine, eight, seven, six, five, four,

688
03:13:44.079 --> 03:14:37.840
three two one. Now, how did your body feel? Now?

689
03:14:50.360 --> 03:15:02.280
Can you notice that? Do you feeling calmer? What are

690
03:15:02.319 --> 03:15:32.600
you feeling more relaxed? As we now focus on your legs,

691
03:15:32.719 --> 03:15:53.399
just your legs. We're just gonna start with focusing on

692
03:15:53.639 --> 03:16:12.799
your thighs of course it's not the most exciting thing

693
03:16:12.920 --> 03:16:19.479
to be doing, because I'm sure, like most of your

694
03:16:19.520 --> 03:16:31.239
body is not a lot going on right now. Just

695
03:16:31.360 --> 03:16:37.559
focusing on the whole of your thighs, the tops of

696
03:16:37.600 --> 03:16:43.719
your thighs, the sides of your thighs, the bottoms of

697
03:16:43.760 --> 03:16:50.840
your thighs, your outer thighs, and you're inner thighs. Basically

698
03:16:50.920 --> 03:16:54.600
the whole of your thigh that leads into your hip

699
03:16:58.639 --> 03:17:09.399
and it goes down to your knee joints. Now, this

700
03:17:09.559 --> 03:17:17.000
is a big area. It's a very heavy area. It's

701
03:17:17.200 --> 03:17:23.639
very strong, probably the strongest muscles in your body or

702
03:17:23.680 --> 03:17:40.040
in your thighs. But I don't think we perhaps give

703
03:17:40.159 --> 03:17:53.440
enough attention to our thighs. Perhaps we don't acknowledge how

704
03:17:53.479 --> 03:18:15.440
important our thighs are two our lives, how much they

705
03:18:15.479 --> 03:18:29.479
actually do for us all through our lives. And it

706
03:18:29.120 --> 03:18:34.719
may seem to sound really weird, but I think that

707
03:18:34.879 --> 03:18:42.799
all of our body parts, especially our thighs, needs some TLC,

708
03:18:46.120 --> 03:18:59.360
a bit of love shown, a bit of acknowledgement, thank you,

709
03:19:02.440 --> 03:19:14.799
gratitude for what our thighs do for us. And I

710
03:19:14.920 --> 03:19:20.760
know this may sound a bit strange. Maybe you think,

711
03:19:21.000 --> 03:19:24.000
why am I, surely I should be out in the

712
03:19:24.040 --> 03:19:32.600
garden hugging a tree or something. Well, it's hard to

713
03:19:32.639 --> 03:19:35.840
set a microphone up on a tree. That's why I'm

714
03:19:35.879 --> 03:19:38.760
doing this indoors. Otherwise I wouldn't be outside hugging a tree.

715
03:19:40.120 --> 03:19:48.799
I can't see the television from the tree. If you

716
03:19:48.879 --> 03:19:54.120
move down to your knees gain such an important part.

717
03:19:58.399 --> 03:20:03.280
And I think we don't lis necessarily. I'll speak for myself.

718
03:20:03.319 --> 03:20:10.520
You know, I don't necessarily appreciate all that one needs

719
03:20:10.520 --> 03:20:15.399
to do for me until I have a problem with

720
03:20:15.479 --> 03:20:20.799
my knee. It's occasionally, if I ever maybe i'll bash it,

721
03:20:20.959 --> 03:20:26.799
or it's aching for some reason. It's then that I

722
03:20:26.959 --> 03:20:32.479
realize how much it does. You know, the benefit of

723
03:20:32.520 --> 03:20:40.040
being able to use my legs without any kind of

724
03:20:40.120 --> 03:20:48.520
physical discomfort is a beautiful thing that's possibly not appreciated

725
03:20:48.600 --> 03:20:59.639
until it's temporarily removed. You know, that's comfort. But as

726
03:20:59.639 --> 03:21:05.079
you because on your knees, regardless of how your knees feel,

727
03:21:08.120 --> 03:21:13.920
you can have that sense of gratitude and love to

728
03:21:13.959 --> 03:21:26.680
your knees for all that they do for you, And

729
03:21:26.760 --> 03:21:30.399
you can still have that attention on your thighs and

730
03:21:30.479 --> 03:21:36.760
maybe notice how your thighs feel. Maybe you've noticed that

731
03:21:37.040 --> 03:21:55.799
they are relaxing more deeply as you focus now on

732
03:21:55.879 --> 03:21:59.719
the bottoms of your legs, your shins, and you carve

733
03:21:59.840 --> 03:22:06.280
my source the bones between your knees and your feet,

734
03:22:07.840 --> 03:22:19.360
incorporating of course, your ankles, so important. You know, anyone

735
03:22:19.440 --> 03:22:24.239
that's had even like the slightest sprain of an ankle

736
03:22:25.399 --> 03:22:32.000
knows how how much we take our ankles for granted.

737
03:22:37.879 --> 03:22:39.920
And it's kind of strange in a way when you

738
03:22:39.959 --> 03:22:45.559
think that. You know, logically, our wrists are a lot

739
03:22:45.719 --> 03:22:50.600
thinner than the rest of our arms, which is okay,

740
03:22:50.639 --> 03:22:54.360
it doesn't I can't see any problem with that because

741
03:22:54.360 --> 03:23:01.159
we're just picking stuff up our ankles so much thinner

742
03:23:02.319 --> 03:23:10.920
than the rest of our legs, and from a physics

743
03:23:10.959 --> 03:23:16.719
perspective or logical even it doesn't really make sense that

744
03:23:16.840 --> 03:23:24.600
all this weight would ultimately be resting on your ankles

745
03:23:25.680 --> 03:23:39.079
then leading to your feet, that thin area, thin bone. Yeah,

746
03:23:39.159 --> 03:23:44.879
it does so much great work. Supports us, supports our

747
03:23:44.959 --> 03:23:56.879
body for a lifetime, helps us to balance, helps you

748
03:23:57.000 --> 03:24:10.319
to get around and be mobile. And there's the calf muscles.

749
03:24:10.360 --> 03:24:18.000
Of course, when I was younger, I couldn't see the

750
03:24:18.040 --> 03:24:24.360
pointing calf muscles, didn't seem to do anything. Okay, if

751
03:24:24.399 --> 03:24:27.959
I walked around on tiptoes, then my calf muscles get

752
03:24:28.040 --> 03:24:31.760
some work. But of course that's not true. The calf

753
03:24:31.840 --> 03:24:41.520
muscles are being used whenever we use our legs and

754
03:24:41.600 --> 03:24:54.200
your shins there to protect your lower legs, shaped in

755
03:24:54.239 --> 03:25:06.840
a way almost as a protector for the bone, leading

756
03:25:08.159 --> 03:25:18.559
of course to your ankles and your feet. But we're

757
03:25:18.600 --> 03:25:20.479
not going to focus on your feet. We're just going

758
03:25:20.559 --> 03:25:26.959
to focus on the legs. I realize, and now that

759
03:25:27.079 --> 03:25:31.520
I've mentioned your feet, you'll probably focus on them anyway,

760
03:25:32.000 --> 03:25:34.600
So maybe I should focus on your feet a little bit.

761
03:25:38.600 --> 03:25:43.079
You can have them in your awareness the same as

762
03:25:43.120 --> 03:25:47.479
you have your thighs in your awareness. Even though we

763
03:25:47.600 --> 03:25:53.479
haven't been focusing on your thighs a few minutes, let

764
03:25:53.559 --> 03:26:04.520
me focusing on your ankles. There's still that sensation of

765
03:26:07.680 --> 03:26:20.479
comfort in your thighs, and there's that movement of energy

766
03:26:22.520 --> 03:26:29.559
because the thighs hold lots of different sensations. Of course,

767
03:26:29.600 --> 03:26:34.399
there's the muscles, the big straw muscles that we have

768
03:26:34.559 --> 03:26:47.959
in our thighs, but the skin on the outside of

769
03:26:48.000 --> 03:26:53.319
the thighs, as in the outside of all of our body,

770
03:26:54.079 --> 03:27:05.719
can be very sensitive, sensitive to the touch, sensitive to temperature,

771
03:27:12.239 --> 03:27:19.760
and inside your thighs the bones, there's the muscle, there's

772
03:27:19.799 --> 03:27:24.639
the blood, vessels, the ar trees, to all this stuff

773
03:27:25.159 --> 03:27:34.000
inside your thighs. I guess sometimes it'd be nice if

774
03:27:34.000 --> 03:27:38.879
you could actually put your fingers inside your thighs and

775
03:27:38.959 --> 03:27:44.799
a message, so you can message on the outside, of course,

776
03:27:45.520 --> 03:27:47.920
but to be able to get deep into the muscles

777
03:27:48.719 --> 03:27:52.799
and to be able to just message inside your thighs,

778
03:27:53.520 --> 03:28:01.959
message in the bones of your leg massage in or

779
03:28:02.040 --> 03:28:12.799
the veins, just gently healing your thighs and you can

780
03:28:13.000 --> 03:28:19.920
move down message and inside your knees, just message in

781
03:28:20.000 --> 03:28:27.399
those bones, but with healing fingertips spreading that healing energy

782
03:28:28.120 --> 03:28:37.840
deep into the choice of your knees. Of course, there's

783
03:28:37.879 --> 03:28:42.319
the back of your your kneed and the inside crease

784
03:28:43.319 --> 03:28:51.040
where your knee is. It's a very sensitive area. It

785
03:28:51.040 --> 03:28:55.079
feels very nice when you stroke it. That might be

786
03:28:55.079 --> 03:28:59.079
because it's an area that's not really touched very often.

787
03:29:01.079 --> 03:29:08.000
It's almost like a hidden part that crease in your legs.

788
03:29:08.040 --> 03:29:15.399
It's almost like a part that has a sensitivity, which

789
03:29:15.440 --> 03:29:25.920
is a little bit different. Of course, it's protected by

790
03:29:25.959 --> 03:29:37.399
your legs, so you can imagine putting your fingers into

791
03:29:37.440 --> 03:29:47.200
that crease in your legs, fold in between your legs.

792
03:29:47.840 --> 03:29:52.479
You can just message with your fingertips. Imagine your fingertips

793
03:29:52.559 --> 03:30:03.479
going inside massage in the muscle or tissue you can cause.

794
03:30:03.639 --> 03:30:10.319
Field the bones of your knees, healing through your fingertips,

795
03:30:17.680 --> 03:30:23.040
and then as you go down to your calf muscles,

796
03:30:23.360 --> 03:30:25.319
and that's the part I'd like to be able to

797
03:30:25.920 --> 03:30:33.319
really put my fingertips deep inside my calf muscles, massage

798
03:30:33.399 --> 03:30:42.479
in every single tissue of that muscle, healing every part,

799
03:30:48.399 --> 03:30:54.479
and then doing the same for my shins. Massage in

800
03:30:55.360 --> 03:31:02.280
generally stroking the bones, generally st back in healing in

801
03:31:02.319 --> 03:31:09.479
a loving way, because they deserve to be treated as

802
03:31:09.559 --> 03:31:13.600
the precious bones that they are, because our legs are

803
03:31:13.639 --> 03:31:17.479
so precious as in all the other parts of our body,

804
03:31:19.959 --> 03:31:33.959
the more precious at anyture on the planet. When you

805
03:31:34.120 --> 03:31:46.239
start to think about your legs in this way, it

806
03:31:46.360 --> 03:31:56.079
can change your perspective. It might sound a bit a

807
03:31:56.120 --> 03:32:01.399
bit silly to start with the idea of having love

808
03:32:01.920 --> 03:32:11.360
for your legs, showing appreciation for your thighs, wanting to

809
03:32:11.399 --> 03:32:18.040
be able to put your hands in your thighs massage

810
03:32:18.840 --> 03:32:24.520
the muscles and the bones, and to get your fingers

811
03:32:24.680 --> 03:32:32.440
deep in there and releasing all tension, just to show

812
03:32:34.280 --> 03:32:41.680
how much you care about your legs, how much you

813
03:32:41.799 --> 03:32:50.360
care for what your legs do for you regularly, your knees,

814
03:32:50.600 --> 03:33:03.440
your calves, your ankles, the strength of your ankles considering

815
03:33:03.639 --> 03:33:08.159
how thin they are compared to the rest of your legs,

816
03:33:08.280 --> 03:33:22.040
especially your thighs. Yeah, they're so strong, so flexible, absolutely

817
03:33:22.239 --> 03:33:34.079
amazing things. Your ankles are truly a gift because of

818
03:33:34.120 --> 03:33:45.440
what they do for you, supporting all that weight, regardless

819
03:33:45.479 --> 03:33:49.479
of how what weight you are, even if you only

820
03:33:49.520 --> 03:33:54.360
eat eight stone, there's still a lot of weight for

821
03:33:54.440 --> 03:34:03.719
these little ankles, lot heavier than eight stone double down.

822
03:34:07.239 --> 03:34:16.200
Yet my ankles support my body all the time, or

823
03:34:16.239 --> 03:34:19.120
they do give off a sigh of relief when I

824
03:34:19.239 --> 03:34:30.200
sit down. That's my whole legs though my feet feels

825
03:34:32.399 --> 03:35:00.239
my toes clap. I'm so happy. Your legs really are mean. See,

826
03:35:02.760 --> 03:35:06.440
and I know that talking about talking about your legs

827
03:35:06.559 --> 03:35:13.159
is probably possibly among the most most boring things I've

828
03:35:13.200 --> 03:35:22.280
ever heard anyone say. Possibly boring or not, everything I

829
03:35:22.440 --> 03:35:38.360
said is true. Your legs are amazing. Your legs deserve

830
03:35:39.399 --> 03:35:58.040
not just respect, they deserve to relax deeply. They deserve

831
03:35:58.239 --> 03:36:03.159
to take some time out of the day to just

832
03:36:03.520 --> 03:36:39.840
let go completely. Legs really can relax. And because the

833
03:36:39.959 --> 03:36:44.559
legs are so such a most, you know, very important

834
03:36:45.120 --> 03:36:49.680
part of your body. When you relax your legs, the

835
03:36:49.760 --> 03:36:59.600
rest of your body also naturally follows in that m

836
03:37:00.559 --> 03:37:11.440
journey of comfort. Like I feel it in my hips.

837
03:37:12.760 --> 03:37:19.920
My hips feel really loose, and also my lower back

838
03:37:19.959 --> 03:37:26.600
as well. My lower back really feels it feels stretched,

839
03:37:27.680 --> 03:37:30.760
even though I'm just sitting in a chair and there's

840
03:37:30.840 --> 03:37:36.120
no stretching as far as I'm aware that I'm doing.

841
03:37:37.120 --> 03:37:39.799
It's almost as if the muscles are just relaxed so

842
03:37:40.000 --> 03:37:45.879
much that there is a natural stretch as the tension

843
03:37:46.799 --> 03:38:08.079
has reduced a lot. And I'm now going to count

844
03:38:08.120 --> 03:38:16.079
down from ten down to one, and you can continue

845
03:38:17.879 --> 03:38:44.159
to fill wonderfully relaxed ten nine, eight, seven, six, five,

846
03:38:48.760 --> 03:39:16.840
four three two. Why relax. So I'm just going to

847
03:39:16.920 --> 03:39:22.360
count down from five down to one. And as a countdown,

848
03:39:23.600 --> 03:39:28.440
if you just focus on the numbers, just the numbers

849
03:39:30.000 --> 03:39:39.040
counting down, and notice how you feel in this moment

850
03:39:40.760 --> 03:39:45.200
as you hear the numbers counting down, knowing that those

851
03:39:45.280 --> 03:39:58.399
numbers counting down represent you feeling calmer, not just in

852
03:39:58.440 --> 03:40:07.000
your body, but also relaxing your mind. Just notice how

853
03:40:07.040 --> 03:40:12.920
you feel. There's nothing to do, there's nothing to say,

854
03:40:13.559 --> 03:40:30.719
there's nothing to think about. Starting with number five, four,

855
03:40:40.120 --> 03:41:16.239
three two one. As you notice the gradual letting go

856
03:41:18.479 --> 03:41:25.440
of the tension in your body, you may also begin

857
03:41:25.719 --> 03:41:32.719
to notice and be aware of how your mind is

858
03:41:32.799 --> 03:41:40.639
starting to slow down. This is just a natural thing

859
03:41:41.079 --> 03:41:48.520
that happens. It's not really a special procedure. It's just

860
03:41:48.680 --> 03:41:54.920
natural because as your body relaxes, your mind also starts

861
03:41:54.959 --> 03:41:59.600
to relax, and the more your mind relaxes, the more

862
03:41:59.600 --> 03:42:05.000
your body relaxes. It's just a continuous circle of relaxation.

863
03:42:11.000 --> 03:42:19.559
And there's that calmness that comes from relative quietness. You know,

864
03:42:19.680 --> 03:42:26.719
even even if there's background sounds either your side online

865
03:42:27.079 --> 03:42:32.920
is still going to be quite calm. You know, you

866
03:42:32.959 --> 03:42:38.159
haven't got the television on, there's no music in the background,

867
03:42:38.280 --> 03:42:41.000
unless you're listening to the recorded with music. Of course,

868
03:42:45.799 --> 03:42:47.959
you're very likely not going to be sitting in a

869
03:42:48.079 --> 03:42:51.239
room with other people. Of course you might be, but

870
03:42:52.479 --> 03:42:55.799
generally it's more ideal if you can do this on

871
03:42:55.879 --> 03:43:07.200
your own. So no distractions, and when you stop thinking

872
03:43:07.239 --> 03:43:24.440
about stuff, relaxation automatically rises, a sense of comfort starts

873
03:43:24.479 --> 03:43:33.280
to grow, and without trying to build it up into

874
03:43:33.360 --> 03:43:47.760
something fantastical or something magical, this is just a natural process,

875
03:43:47.799 --> 03:43:58.559
something that's easy to accomplish. In fact, it's almost you know,

876
03:43:58.639 --> 03:44:04.159
the sense of relaf acc in completely happens really when

877
03:44:05.120 --> 03:44:09.159
you put no effort into it. It's not something that

878
03:44:09.239 --> 03:44:20.079
you can really force. It's something that happens naturally. And

879
03:44:20.319 --> 03:44:29.000
part of the process of this recording and others is

880
03:44:29.639 --> 03:44:40.479
simply two allow you to take advantage of this space

881
03:44:43.079 --> 03:44:57.799
this time. Let go to just be here, to be

882
03:44:58.440 --> 03:45:11.879
in tune with how you feel, yet with the intention

883
03:45:14.079 --> 03:45:25.559
of wanting to relax deeply and maybe even to fall asleep,

884
03:45:26.680 --> 03:45:31.920
depending on what it is that you wish for yourself

885
03:45:33.639 --> 03:45:48.719
in this moment. As we know, relaxing is the majority

886
03:45:49.920 --> 03:45:54.440
of the process of falling asleep. The actual falling asleep

887
03:45:54.440 --> 03:46:01.399
part is the tiny bit at the end. The deeper

888
03:46:02.559 --> 03:46:24.840
relaxed you become, the easier you find yourself drifting. But

889
03:46:24.959 --> 03:46:31.600
you can also if you choose stay focused on my

890
03:46:31.760 --> 03:47:00.680
voice and really enjoy the process gradually relaxing each muscle

891
03:47:05.280 --> 03:47:32.159
in your body effortlessly and just observing the sensation of

892
03:47:32.440 --> 03:47:48.079
letting go completely. This time, I'm going to count from

893
03:47:48.280 --> 03:47:58.479
six down to one, and you can notice your mind

894
03:48:01.040 --> 03:48:14.520
calming down more with each number that you hear me say, naturally,

895
03:48:15.559 --> 03:50:57.000
feeling calm and slower and peaceful sex five four, three four,

896
03:51:18.200 --> 03:51:27.840
being aware of how your mind to slowed right down,

897
03:51:31.040 --> 03:51:54.479
sinking deeply into relaxation. And as you focus on your mind,

898
03:51:58.319 --> 03:52:07.559
may notice that there are some thoughts still there, maybe

899
03:52:07.760 --> 03:52:17.559
some stubborn thoughts that for some reason perhaps need your attention.

900
03:52:24.520 --> 03:52:33.360
So what you can do is send love to those thoughts.

901
03:52:36.600 --> 03:52:47.479
Sprinkle those thoughts with love. I at petals from a flower,

902
03:52:48.520 --> 03:52:55.440
Just sprinkle it over them, petals feel good love towards

903
03:52:55.520 --> 03:53:02.120
those thoughts, to let those thoughts know that you're not

904
03:53:02.200 --> 03:53:08.079
a banding the number, You just need them. You require

905
03:53:08.159 --> 03:53:25.399
them to just calm down, slow down, quiet down for now.

906
03:53:31.200 --> 03:53:36.200
So as you focus on those remaining thoughts as a

907
03:53:36.360 --> 03:53:42.639
countdown this time from seven down to one. With each number,

908
03:53:45.440 --> 03:53:59.680
just imagine sprinkling those flower petals of love, kindness, gratitude

909
03:54:01.200 --> 03:54:10.799
over those thoughts, which will allow them to just melt

910
03:54:10.840 --> 03:54:25.879
away and relax deeply. With every number, those thoughts will

911
03:54:25.959 --> 03:55:02.840
become more and more relaxed. Starting with number seven six

912
03:55:20.520 --> 03:57:17.639
five four three one. As you now notice how relaxed

913
03:57:21.399 --> 03:57:40.520
your feeling in your body, We're going to focus on

914
03:57:40.680 --> 03:57:52.520
your hands, because the more relaxed your hands are, the

915
03:57:52.680 --> 03:58:14.399
more relaxed your body and mind are. There's you focus

916
03:58:14.479 --> 03:58:24.760
on your hands and your fingers. There's nothing needed to

917
03:58:24.799 --> 03:58:30.719
be done. There's no clinching of fists or dancing the

918
03:58:30.840 --> 03:58:43.559
fingers or anything like that. It's just noticing and focusing

919
03:58:44.959 --> 03:59:10.479
on your hands, noticing how they film. Because the more

920
03:59:12.719 --> 03:59:23.120
relaxed your hands feel, the calmer your mind feels, and

921
03:59:23.479 --> 03:59:40.840
the more comforts you feel throughout your body. Jee may

922
03:59:43.280 --> 04:00:29.959
have already noticed you mind is starting to drift. Huikes him,

923
04:00:30.440 --> 04:00:45.159
just on your hands and fingers, allowing them cheat experience

924
04:00:47.799 --> 04:01:02.120
a real deepening of that relaxation in your hands and fingers.

925
04:01:02.040 --> 04:01:03.079
More.

926
04:01:05.559 --> 04:01:25.040
And more relaxed. With each number from eight down to one,

927
04:01:30.079 --> 04:01:41.479
you can almost feel that healing, relaxing energy spreading into

928
04:01:41.520 --> 04:02:00.159
your hands and fingers, becoming ear and more relaxing with

929
04:02:00.520 --> 04:02:23.879
each number going down eight down to one, drifting drifting again,

930
04:02:28.840 --> 04:06:30.040
starting with number eight seven f three Wow, just being

931
04:06:30.360 --> 04:06:40.719
here now nothing to think about, nothing to do, nothing

932
04:06:40.799 --> 04:06:55.920
to say, and everything just feels calm. This is your

933
04:06:56.040 --> 04:07:04.079
natural state of being. This is how you just normally

934
04:07:04.239 --> 04:07:10.239
feel when you take away all of that other stuff

935
04:07:12.559 --> 04:07:16.719
that we add you know, I think like stress and

936
04:07:16.879 --> 04:07:33.120
worry in and overthinking, anxiety, tension, just generally thinking about stuff.

937
04:07:35.280 --> 04:07:39.280
We take that away, which is what we do. What

938
04:07:39.319 --> 04:07:53.360
we're doing now, you're left with a real sense of usefulness,

939
04:07:56.959 --> 04:08:05.360
which comes to you very quickly because ultimately it's just

940
04:08:06.520 --> 04:08:18.920
a feeling, a feeling of comfort. It's almost as if

941
04:08:18.959 --> 04:08:23.319
you've got inside yourself and you've found a special place

942
04:08:24.719 --> 04:08:37.959
where everything is peaceful, a place where you can film

943
04:08:38.360 --> 04:08:47.719
relaxed and joy natural sense of comfort, a place where

944
04:08:47.840 --> 04:08:57.719
you could be here we can accept yourself on who

945
04:08:57.799 --> 04:09:05.239
you are, a place where you're not trying to please

946
04:09:05.799 --> 04:09:18.440
anybody else, in a place where you can actually not

947
04:09:18.719 --> 04:09:24.000
just love yourself, but in some ways more importantly, you

948
04:09:24.079 --> 04:09:42.120
can like yourself, appreciate who you are. That sense of gratitude.

949
04:09:45.000 --> 04:09:55.440
He's in the air way around you. That's also a

950
04:09:55.559 --> 04:10:05.719
place where you can actually feel the healing energy soaking

951
04:10:06.040 --> 04:10:23.840
into your body. Healing energy soaking into your body, That

952
04:10:24.079 --> 04:10:35.200
healing energy spreads through your veins, traveling to each every

953
04:10:35.239 --> 04:10:46.200
single part of your body, and you start to realize

954
04:10:46.479 --> 04:10:53.520
that actually that healing energy, it's not just entered into

955
04:10:53.559 --> 04:11:04.920
your brain, it's become part of your brain, and that

956
04:11:05.239 --> 04:11:17.120
spinal fluid is now mixed with healing energy, not just

957
04:11:19.200 --> 04:11:25.719
allowing you to feel so much more relaxed and healthy

958
04:11:27.200 --> 04:11:38.719
in this moment, but also you start to realize that actually,

959
04:11:41.120 --> 04:11:50.440
what's happening now without healing relaxing energy spreading through your

960
04:11:50.479 --> 04:12:03.280
body is actually changing your life. It's actually changing the

961
04:12:03.319 --> 04:12:09.280
way you're going to feel not just now, but tomorrow

962
04:12:10.200 --> 04:12:19.079
and the next day. As your health improves, not just

963
04:12:19.159 --> 04:12:27.120
your physical health, but your mental health. Things that used

964
04:12:27.159 --> 04:12:33.000
to bother you in the past, for some reason, no

965
04:12:33.079 --> 04:12:41.040
longer have the effect that they used to because something

966
04:12:41.159 --> 04:12:52.319
has changed deep within you. Maybe things that used to

967
04:12:54.520 --> 04:13:04.000
cause you to feel anger no longer have that power

968
04:13:06.840 --> 04:13:11.959
to control you the way they seem to be able

969
04:13:12.000 --> 04:13:23.000
to before. As you realize that you're the one who

970
04:13:23.079 --> 04:13:37.399
decides what affects you, you're the one who decides to

971
04:13:37.639 --> 04:13:50.520
feel relaxed and calm when you choose to enjoy noticing

972
04:13:51.600 --> 04:14:05.520
these natural developments of healing continue, it to grow and

973
04:14:05.680 --> 04:14:17.040
improve your life day by day, including of course, your

974
04:14:17.079 --> 04:14:34.360
ability to relax so much easier and sleep in. It's

975
04:14:34.399 --> 04:14:44.799
the most natural thing in the world to you, because

976
04:14:45.000 --> 04:14:52.200
falling asleep is something that you've done so many times

977
04:14:53.879 --> 04:14:59.840
in your life, and you know that you were born,

978
04:15:01.040 --> 04:15:07.719
as we all were, with the ability to fall asleep naturally.

979
04:15:11.879 --> 04:15:22.639
We were born with that ability to just drift off

980
04:15:23.319 --> 04:15:36.520
into a deep, healing sleep. Even when we're kids, sometimes

981
04:15:36.559 --> 04:15:41.000
will fall asleep and we don't even want to try

982
04:15:41.079 --> 04:15:45.879
to think stay awake. Maybe it's a birthday in the morning,

983
04:15:46.040 --> 04:15:50.399
or it's Christmas or holiday or something we look forward to.

984
04:15:50.920 --> 04:15:55.000
We don't want to go to sleep. But the more

985
04:15:55.520 --> 04:16:00.440
we want to stay awake, the more we just start

986
04:16:00.520 --> 04:16:09.239
to drift. And the more you fight drifting, we try

987
04:16:09.319 --> 04:16:14.479
to stop yourself and drift in asleep, the deeper and

988
04:16:14.680 --> 04:16:26.360
stronger that drifting becomes. Because we're born not just with

989
04:16:26.440 --> 04:16:32.920
the need to relax deeply and to naturally fall asleep,

990
04:16:36.120 --> 04:16:49.479
but it's our birthright, it's part of our DNA, and

991
04:16:49.680 --> 04:16:55.360
sometimes as we get older in life, perhaps at times

992
04:16:56.079 --> 04:17:10.079
we have forgotten relaxing completely. It's not only a wonderfully

993
04:17:10.440 --> 04:17:34.520
pleasant experience, it's also really easy. It's very very easy

994
04:17:35.840 --> 04:17:40.200
to let go, because that's all it is. It's just

995
04:17:43.719 --> 04:17:55.200
deciding to let go. And when you press the play

996
04:17:55.239 --> 04:18:05.559
button on my recordings, you have given permission from my

997
04:18:05.760 --> 04:18:14.959
voice to relation. When you press that play button, you

998
04:18:15.040 --> 04:18:25.879
have given me permission for my words to effect you

999
04:18:26.479 --> 04:18:43.000
in a positive, only a positive way, opening up your

1000
04:18:43.120 --> 04:19:05.879
mind to useful and healing suggestions that can have such

1001
04:19:05.920 --> 04:19:18.040
an amazing effect on how you feel right now, as

1002
04:19:18.120 --> 04:19:29.120
well as those changes that continue long after the recording ends,

1003
04:19:30.760 --> 04:19:40.920
those changes within you that continue to flourish and grow,

1004
04:19:44.399 --> 04:19:58.319
transforming your life in a positive, beautiful way, allowing you

1005
04:19:58.719 --> 04:20:05.000
to move forward in your life in the direction that

1006
04:20:05.319 --> 04:20:22.479
you choose for yourself. And this feeling, this feeling that

1007
04:20:22.680 --> 04:20:46.559
you can experience a safety, comfort, calmness. This feels so nice.

1008
04:20:48.079 --> 04:20:59.879
It's such a healthy place to be, and that pass

1009
04:21:00.040 --> 04:21:17.760
activity grows within you. Eat and every day moving forward,

1010
04:21:20.920 --> 04:21:31.920
you're going to find that you're more relaxed physically and

1011
04:21:32.079 --> 04:21:41.200
in your mind's more relaxed. And it's not that you're

1012
04:21:41.239 --> 04:21:47.000
thinking slower, it's just that your mind will be less

1013
04:21:47.719 --> 04:21:59.319
clogged up with unnecessary negativity. Because from now on, your

1014
04:21:59.479 --> 04:22:09.239
mind rejects negativity. From now on, you're going to start

1015
04:22:09.479 --> 04:22:25.840
noticing when negativity arises, and you can just say stop, stop,

1016
04:22:28.639 --> 04:22:35.479
and then negativity will turn around and leave you alone.

1017
04:22:43.399 --> 04:23:02.760
Stop and then negativity would disappear. And as you notice

1018
04:23:03.040 --> 04:23:11.360
that you feel way more relaxed than you probably expected,

1019
04:23:17.520 --> 04:23:27.120
you can now congratulate yourself because you're the person that

1020
04:23:27.200 --> 04:23:33.399
has done this. You are the one that has opened

1021
04:23:33.559 --> 04:23:41.360
your mind up to the simple facts that you can

1022
04:23:41.719 --> 04:23:46.760
feel more relaxed in your body and in your mind.

1023
04:23:52.520 --> 04:23:58.440
You've opened your mind up to the birthright of being

1024
04:23:58.479 --> 04:24:15.360
able to just fall asleep easily when you choose. And

1025
04:24:15.440 --> 04:24:22.440
that's a nice feeling. Don't you think it feels nice?

1026
04:24:22.559 --> 04:24:31.920
Doesn't it? To feel calm full? The healing energy is

1027
04:24:32.040 --> 04:24:42.959
spreading through your body, in your mind to spend time

1028
04:24:43.120 --> 04:24:53.959
in a special place where negativity can no longer enter.

1029
04:25:00.360 --> 04:25:09.600
Negativity is banned, it's barred, it's not allowed entry. Doesn't

1030
04:25:09.840 --> 04:25:14.520
it doesn't. This doesn't deserve to be here, doesn't belong here.

1031
04:25:18.040 --> 04:25:32.920
Negativity has no place in your life, which makes room

1032
04:25:33.120 --> 04:26:04.120
for more comfort, more healing, more relaxation, more peace. It

1033
04:26:04.159 --> 04:26:29.680
feels nice, doesn't it? Just let go with everything I'm

1034
04:26:29.719 --> 04:26:37.360
gonna count down now from twenty down to one. You

1035
04:26:37.440 --> 04:26:48.680
can continue to relax. If futures you can drift to

1036
04:26:48.840 --> 04:27:02.159
sleep with every number you hear me say, you can

1037
04:27:02.319 --> 04:27:09.639
fill twice as relaxed, or if you choose, you can

1038
04:27:09.719 --> 04:28:27.559
fill twice sleeping now twenty nineteen, eighteen, seventeen, six, sixteen, fifteen, fourteen, thirteen,

1039
04:28:33.959 --> 04:30:14.079
two eleven, ten, nine, eight, seven, six five, or this

1040
04:30:14.200 --> 04:30:24.280
is your time to just take a break, your time

1041
04:30:24.600 --> 04:30:43.440
to relax, to allow your mind to slow down, to

1042
04:30:43.600 --> 04:31:02.639
give yourself permission to take a break from everything. Ensure

1043
04:31:02.719 --> 04:31:09.799
the only person that can make that decision, You're the

1044
04:31:09.799 --> 04:31:18.280
only person that can actually tell your mind just relax,

1045
04:31:26.399 --> 04:31:42.120
to just take some time off so that you can

1046
04:31:42.760 --> 04:31:48.239
focus on your body, getting in touch with how you

1047
04:31:48.360 --> 04:32:05.959
feel physically and the process of this body scanned where

1048
04:32:06.000 --> 04:32:16.920
you focus on different parts of your body, those parts

1049
04:32:17.239 --> 04:32:23.760
that you focus on and observe. Even though you're not

1050
04:32:25.000 --> 04:32:32.559
purposely requesting for those parts of your body to relax,

1051
04:32:34.719 --> 04:32:41.159
it's kind of expected. You expect when you listen to

1052
04:32:41.239 --> 04:32:53.959
my voice to feel more relaxed naturally, because when you're

1053
04:32:54.000 --> 04:33:04.279
listening to me, your attention is focused on my words,

1054
04:33:09.159 --> 04:33:20.119
and does my words guide you to focus on those

1055
04:33:20.279 --> 04:33:38.439
parts of your body. Your focus increases, which actually calms

1056
04:33:38.560 --> 04:33:58.680
your mind. And when your mind calms down, your body relaxes.

1057
04:34:06.200 --> 04:34:28.159
And when your body calms down, your mind relaxes. And

1058
04:34:28.439 --> 04:34:36.360
even though we've not really started to focus on your body,

1059
04:34:39.279 --> 04:34:52.240
you can already feel that healing energy spreading through your body,

1060
04:34:55.240 --> 04:35:10.200
pushing out stress, attention, healing all the parts of your body,

1061
04:35:12.080 --> 04:35:19.799
including your skin, your bones, your blood, all of your

1062
04:35:19.840 --> 04:35:25.680
workings inside your body, all of the muscles, all of

1063
04:35:25.759 --> 04:35:33.240
the fat, all of everything, every hair on your body

1064
04:35:35.400 --> 04:35:38.000
is filled with that healing energy.

1065
04:35:45.720 --> 04:35:46.520
And when your.

1066
04:35:46.400 --> 04:36:10.279
Brain fills without healing energy, the feeding of comfort relaxation increases,

1067
04:36:17.720 --> 04:36:35.240
deeply increases in a way that in your mind starts

1068
04:36:35.279 --> 04:36:51.799
to fill perhaps drowsing because it's not needed, and it

1069
04:36:51.880 --> 04:37:11.080
may start to drift if that's what's needed. So if

1070
04:37:11.119 --> 04:37:17.119
you're listening to this and what you need is deep relaxation,

1071
04:37:17.880 --> 04:37:24.159
that's what you get. If what you need is to

1072
04:37:24.360 --> 04:37:33.840
fall asleep naturally and easily as your mind drifts, that's

1073
04:37:34.040 --> 04:37:47.840
also what will happened. Because by pressing that play button

1074
04:37:48.759 --> 04:37:55.639
on the podcast and listening to me, give permission of

1075
04:37:55.759 --> 04:38:06.360
your body and your mind in fact, you give the

1076
04:38:06.479 --> 04:38:15.439
command to your body and your mind to relax deeply

1077
04:38:19.319 --> 04:38:24.919
and to drift off to sleep, if that's what you

1078
04:38:25.000 --> 04:38:40.599
want or need. And as I focus on the different

1079
04:38:40.720 --> 04:38:51.520
parts of your body, you may start to just drift,

1080
04:38:55.680 --> 04:38:58.919
and then you come back again and to hear me

1081
04:38:59.159 --> 04:39:09.720
talk again, I'm focusing on a different part of your body.

1082
04:39:09.799 --> 04:39:21.319
You may find yourself drifting being realize you're drifting. Until

1083
04:39:21.360 --> 04:39:27.880
you stop drifting, you're a laugh again to my voice.

1084
04:39:29.319 --> 04:39:35.200
Focusing on a different part of your body starts to

1085
04:39:35.360 --> 04:39:45.639
relax in your diva because I'm drifting. It's basically here

1086
04:39:45.680 --> 04:39:57.560
already in the sleep zone. And the more you drift,

1087
04:39:58.240 --> 04:40:08.240
the longer you drift, the longer you draft. Eventually that

1088
04:40:08.479 --> 04:40:18.680
drafting continues into sleep, and that's the last you remember

1089
04:40:20.720 --> 04:40:28.959
until you wake up in your own time. When you

1090
04:40:29.240 --> 04:40:37.759
experience the high amount of sleep fear because when you

1091
04:40:37.919 --> 04:40:47.080
do and if you do fall asleep, it's extremely pleasant.

1092
04:40:49.759 --> 04:41:11.119
So relaxing so deep here sleep, I feel so nice

1093
04:41:13.319 --> 04:41:23.200
to relaxite in your own body and mind. If you

1094
04:41:23.439 --> 04:41:31.200
feel that he energy is spreading through it, relaxing is

1095
04:41:31.439 --> 04:41:55.840
so deeply, relaxities so deeply, to start to focus on

1096
04:41:56.000 --> 04:43:05.639
your eyes down to think you shoulders a thaous yes,

1097
04:43:05.959 --> 04:44:25.680
stun you spine your hands, your ex faintsies, spreading grimeside

1098
04:44:26.040 --> 04:44:39.680
your body, feeling you up. Now let's focus again, are

1099
04:44:39.759 --> 04:44:48.119
parts of your body? Focusing this time on your forehead,

1100
04:44:54.080 --> 04:45:03.360
Now on your mouth, your lips, your tongue, a whole

1101
04:45:03.439 --> 04:45:25.599
of your mouth. Focusing on your fingers. Maybe you could

1102
04:45:27.119 --> 04:45:31.080
move your fingers a little bits. You can focus on

1103
04:45:31.240 --> 04:45:45.599
each one individually, both hands and even though if you

1104
04:45:45.759 --> 04:45:51.200
focus on both of your hands now they almost seem

1105
04:45:51.279 --> 04:45:59.479
to just melt into one. Where is your right hand

1106
04:45:59.599 --> 04:46:09.599
start to left hand and no worst as if just

1107
04:46:09.840 --> 04:46:26.439
mixed together. Now focusing on your knees, just noticing how

1108
04:46:26.520 --> 04:46:50.439
your knees hell. Now, focusing on your elbows, focus in

1109
04:46:50.759 --> 04:47:36.080
both your elbows, just absurd, Sims said, I'm sad Vaca,

1110
04:47:48.080 --> 04:49:53.040
change as Eus. It's a school of six sections, Excus says,

1111
04:49:56.840 --> 04:50:49.560
f being away your julious feel right now. Nine you

1112
04:50:49.880 --> 04:51:31.319
save how you insire body feels. Noticing how your mind feels. Now,

1113
04:51:49.439 --> 04:52:24.240
letting go, letting him go, letsing go everything, letting go,

1114
04:52:30.799 --> 04:53:05.040
letting go, lets go of everything everything. I'm going to

1115
04:53:05.119 --> 04:53:08.919
start now, and i'd like you just first of all

1116
04:53:09.080 --> 04:53:15.279
just to see yourself lying down on that message table,

1117
04:53:17.080 --> 04:53:21.479
lying on your front. Your head is supported, your arms

1118
04:53:21.799 --> 04:53:30.919
are supported, and you feel comfortable, and breathing is really easy,

1119
04:53:33.200 --> 04:53:39.799
and you feel you feel confident in how you look

1120
04:53:39.840 --> 04:53:43.439
as well. So there's none of that issue of body

1121
04:53:43.560 --> 04:53:52.319
problems or shyness, because I'm a professional and this is

1122
04:53:52.919 --> 04:53:58.080
a therapy session, so none of that stuff matters on whatsoever.

1123
04:54:01.959 --> 04:54:08.439
This is about you. This is about how you feel

1124
04:54:09.080 --> 04:54:15.880
and how you can enjoy that sense of comfort and

1125
04:54:16.040 --> 04:54:23.279
relaxation that comes from letting go and allowing my hands

1126
04:54:24.119 --> 04:54:31.639
and my fingers to relax you by messaging your body.

1127
04:54:36.759 --> 04:54:38.959
So I want to start off just by placing my

1128
04:54:39.159 --> 04:54:46.000
hands on the back of your head, just gently, just

1129
04:54:46.319 --> 04:54:50.959
you can feel my hands feel like really on you.

1130
04:54:55.400 --> 04:54:57.759
So you can maybe feel the warmth of my hands

1131
04:54:57.840 --> 04:55:03.279
on the back of your head. With my hands to

1132
04:55:03.360 --> 04:55:07.319
the side of your head, not pressing, but just holding

1133
04:55:07.520 --> 04:55:13.520
that very gently, maybe over your ears, and a little

1134
04:55:13.560 --> 04:55:18.360
bit on your face, so you can feel my hands

1135
04:55:20.439 --> 04:55:33.439
so you can become accustomed to them. And now put

1136
04:55:33.520 --> 04:55:35.919
my hands on the back of your head again and

1137
04:55:36.119 --> 04:55:43.119
gently let them slide down onto the back of your neck.

1138
04:55:50.720 --> 04:56:00.560
You can feel my hands gently stroke in the back

1139
04:56:00.599 --> 04:56:07.040
of your neck to start with, just so you can

1140
04:56:07.119 --> 04:56:11.919
get used to the feeling of my hands on your skin,

1141
04:56:12.520 --> 04:56:21.080
get accustomed to realize that you're safe and it's all good,

1142
04:56:21.400 --> 04:56:30.959
it's all fine, and I'm want to start gently messaging

1143
04:56:31.720 --> 04:56:42.360
the muscles in the back of your neck with both hands.

1144
04:56:48.520 --> 04:56:54.520
And this is a very trusting situation really, because our

1145
04:56:54.639 --> 04:56:58.799
necks is so fragile and to have someone have their

1146
04:56:58.919 --> 04:57:04.000
hands around your neck in that way can sometimes be

1147
04:57:04.319 --> 04:57:09.200
problematic for people, which is why massages are quite good,

1148
04:57:10.360 --> 04:57:18.759
because it allows you to relax and to get in

1149
04:57:19.000 --> 04:57:36.360
touch with trust, to feel peaceful and calm. There's a

1150
04:57:36.479 --> 04:57:45.200
massage the sides of your neck, gently moving from the

1151
04:57:45.279 --> 04:57:49.119
bottom of your neck. It would be sort of near

1152
04:57:49.159 --> 04:57:52.439
where your shoulders start, I guess, all the way up

1153
04:57:54.520 --> 04:57:59.919
to your jaw, your ears, kind of area that side

1154
04:58:00.159 --> 04:58:05.439
your neck. Of course, it's a lot longer than the

1155
04:58:05.560 --> 04:58:21.560
front of your neck. And message in the back of

1156
04:58:21.639 --> 04:58:30.119
your neck, especially that area where perhaps we hold tension,

1157
04:58:34.360 --> 04:58:38.919
and there's that area's message. You can actually feel a

1158
04:58:39.040 --> 04:58:47.000
sense of release in the back of your neck and

1159
04:58:47.159 --> 04:58:52.439
maybe you can breathe it out as well. Notice how

1160
04:58:52.520 --> 04:59:05.759
it feels. Notice how you feel. They're moving down to

1161
04:59:05.919 --> 04:59:11.520
that area between your neck and your shoulders, that musty area,

1162
04:59:14.240 --> 04:59:21.680
starting to message that area on both sides. I mean,

1163
04:59:21.720 --> 04:59:24.000
this would be the area that a lot of people

1164
04:59:24.040 --> 04:59:26.919
would message if they were going to give you, like

1165
04:59:27.040 --> 04:59:32.919
a shoulder message. Even that's not technically the shoulders, but

1166
04:59:33.080 --> 04:59:37.360
it's all the muscles that lead to the shoulders from

1167
04:59:37.439 --> 04:59:43.799
the neck and the game that can hold tension and stress.

1168
04:59:45.040 --> 04:59:50.040
And when massaged sometimes a nice deep message is useful,

1169
04:59:53.119 --> 05:00:08.520
and you decide how deep that message is, and just

1170
05:00:08.720 --> 05:00:15.639
allow my knuckles just to dig in to get to

1171
05:00:15.799 --> 05:00:25.159
those muscles and to read relaxed and all the time

1172
05:00:25.319 --> 05:00:42.959
and being firm yet gentle with you and just stroking

1173
05:00:43.119 --> 05:00:51.560
down the area to your actual shoulders, moving to the

1174
05:00:51.720 --> 05:01:00.520
muscles of your shoulders, and maybe in the actually just

1175
05:01:02.040 --> 05:01:04.959
pulling up the shoulders a little bit off the table,

1176
05:01:06.319 --> 05:01:08.240
just to give you a little bit of a stretch,

1177
05:01:10.040 --> 05:01:18.680
but very gently, and you've got the muscles at the

1178
05:01:18.759 --> 05:01:30.720
front of your shoulders, the sides of the back. Again,

1179
05:01:31.000 --> 05:01:34.840
this is a part that can really take quite a

1180
05:01:34.880 --> 05:01:43.119
bit of pressure, quite a bit of needing if if

1181
05:01:43.159 --> 05:01:51.119
you wish to really release the tension to really get

1182
05:01:51.240 --> 05:01:57.840
into those muscles, and you can let your fingers in there.

1183
05:01:58.880 --> 05:02:03.720
Make you feel really, really nice. Sometimes it's just being

1184
05:02:04.000 --> 05:02:14.240
stroked gently or being messaged quite strongly. It can all

1185
05:02:14.319 --> 05:02:23.959
be beneficial to the real conversation with the muscles in

1186
05:02:24.040 --> 05:02:43.720
your shoulders. Now you move down your arms. Were doing

1187
05:02:43.840 --> 05:02:47.599
one arm at a time. Starting with your right arm,

1188
05:02:54.159 --> 05:02:57.799
what I'll do is I just lift your arm up,

1189
05:02:58.720 --> 05:03:03.799
just hold it to the side of you that where

1190
05:03:03.840 --> 05:03:10.279
it still be attached. They're not just message the tops

1191
05:03:10.360 --> 05:03:23.720
of your arms all the way down to your forearms,

1192
05:03:26.479 --> 05:03:50.400
into your wrists, gently messaging that part, the softer part,

1193
05:03:50.479 --> 05:03:56.919
which is the under part of the arm, which leads

1194
05:03:57.080 --> 05:04:01.919
to the crease in your rowbo the inside. It's much

1195
05:04:02.439 --> 05:04:19.360
more sensitive skin. Sometimes just having that stroked I feel

1196
05:04:19.479 --> 05:04:36.159
really nice, pleasurable and relaxing. Now moving down to your

1197
05:04:36.279 --> 05:04:49.080
right hand, just holding your hand in both of my hands,

1198
05:04:54.959 --> 05:05:01.479
just pressing gently on the back of your hand, stretching

1199
05:05:01.639 --> 05:05:12.720
your fingers ever slightly at the same time pressing down

1200
05:05:12.799 --> 05:05:25.959
and massaging each finger, and then starting to massage the

1201
05:05:26.200 --> 05:05:38.959
palms and the hand. Just turning the hand, stretching it

1202
05:05:39.240 --> 05:05:48.680
gently and actually having your hand held can really be

1203
05:05:50.439 --> 05:05:56.119
an emotional experience sometimes even if it is a stranger,

1204
05:05:58.119 --> 05:06:02.479
someone you don't know very well, like a massage person

1205
05:06:02.759 --> 05:06:16.520
or a therapist. Maybe because it's intimate, you can feel nice,

1206
05:06:19.159 --> 05:06:29.439
you can feel safe. And as I put that right

1207
05:06:29.720 --> 05:06:38.080
arm back down where it was, to do the same

1208
05:06:38.240 --> 05:06:49.799
with your left arm, exactly the same. Massage in the

1209
05:06:49.919 --> 05:06:55.400
muscles in your arm all the way down to your wrist,

1210
05:06:59.520 --> 05:07:09.360
stroke the inside of your arm, just being gentle or

1211
05:07:09.439 --> 05:07:23.400
as firm as you require, and then messaging your left hand,

1212
05:07:29.919 --> 05:07:39.959
stretching the fingers, gently massaging the palm of your left hand.

1213
05:07:52.119 --> 05:08:20.200
You feel so so relaxing, so comforting, and I'll just

1214
05:08:20.400 --> 05:08:33.279
rest your left arm back down. Start to message your back,

1215
05:08:35.000 --> 05:08:43.000
the biggest part of your body, starting at the top,

1216
05:08:46.240 --> 05:08:50.200
starting again where you would have been, the area at

1217
05:08:50.240 --> 05:08:56.680
the top in between your shoulders, near your neck. Going

1218
05:08:56.840 --> 05:09:01.479
back and massage in the area again, but this time

1219
05:09:01.840 --> 05:09:14.880
moving downwards, making it downward. Stroke to the middle of

1220
05:09:14.959 --> 05:09:23.360
your back, working for the outside inwards massage in that.

1221
05:09:25.599 --> 05:09:26.599
Your back, but the.

1222
05:09:28.599 --> 05:09:38.959
Outsides of your back, the parts where your arms will

1223
05:09:39.080 --> 05:09:52.279
maybe rest against, almost the part that connects your front

1224
05:09:52.479 --> 05:10:08.919
to your back. I'm just messaging down firmly but gently

1225
05:10:10.000 --> 05:10:18.240
as firm as you want, moving down and moving across

1226
05:10:18.319 --> 05:10:20.560
a little bed and moving all the way down again,

1227
05:10:21.959 --> 05:10:34.759
be very gentle, yet firm as you choose. Eventually we

1228
05:10:34.880 --> 05:10:39.479
get to the spine. We can message the muscles and

1229
05:10:39.840 --> 05:10:43.319
either side of your spine from the top of your

1230
05:10:43.439 --> 05:10:55.200
neck all the way down to your lower back. And

1231
05:10:55.319 --> 05:11:01.400
we can do that a few times. Sometimes people would

1232
05:11:01.479 --> 05:11:08.159
use the knuckle or the you know, the two fingers

1233
05:11:08.279 --> 05:11:14.000
and just go either side of the spine almost just

1234
05:11:14.200 --> 05:11:17.360
push down, go all the way down to the bottom

1235
05:11:17.360 --> 05:11:25.880
of the spine, each time releasing tension and opening up

1236
05:11:26.520 --> 05:11:35.720
the body, stretching your body so that you feel more

1237
05:11:35.840 --> 05:11:53.200
relaxed but at the same time rejuvenated. And now I'm

1238
05:11:53.240 --> 05:11:56.919
going to move to one side, to your right side,

1239
05:12:01.759 --> 05:12:06.279
and from the bottom of your ribs to your pelvis,

1240
05:12:07.360 --> 05:12:13.599
I'm going to message that area of your back. I'll

1241
05:12:13.680 --> 05:12:16.720
stretch over the other side and i will pull the

1242
05:12:16.840 --> 05:12:23.639
muscles gently and massage and push from one end that

1243
05:12:23.919 --> 05:12:28.119
side or the way to my side to the middle

1244
05:12:28.200 --> 05:12:33.959
of fact to where your spine is, massaging that side

1245
05:12:34.000 --> 05:12:38.360
of your spine the opposite side to where I'm standing.

1246
05:12:40.759 --> 05:12:46.759
It's almost like kneading bread there's that big area which

1247
05:12:46.840 --> 05:12:58.599
is firm yet lots there to massage. Potentially one of

1248
05:12:58.680 --> 05:13:03.279
the most important places is to actually have a message

1249
05:13:04.959 --> 05:13:11.200
because you feel it. You really feel the release and

1250
05:13:11.360 --> 05:13:19.520
the pleasure of having your lower back massaged. It releases

1251
05:13:19.880 --> 05:13:28.159
so much from your body that's not useful, starting a

1252
05:13:28.360 --> 05:13:34.439
healing process which will continue long after this recording is over.

1253
05:13:43.759 --> 05:13:46.599
The message in this part of your body not only

1254
05:13:46.759 --> 05:13:51.520
feels really good for you, it's actually fun to do

1255
05:13:52.959 --> 05:13:58.639
because it is, as I said, like kneading bread, it's

1256
05:13:58.680 --> 05:14:00.959
a part that you can read, you get hold of

1257
05:14:02.479 --> 05:14:16.159
and really message deeply. If that's your choice, They're not

1258
05:14:16.240 --> 05:14:18.080
going to move over to the other side of your

1259
05:14:18.119 --> 05:14:27.360
body and do the same with the opposite part of

1260
05:14:27.520 --> 05:14:34.680
your lower back. Kneading and messaging from your sides or

1261
05:14:34.840 --> 05:14:42.000
way to the middle of your back where your spine

1262
05:14:42.119 --> 05:14:55.840
is pressing and kneading firm and gentle at the same time.

1263
05:14:57.840 --> 05:15:10.319
It feels so really leasing. This mixture of pleasure, comfort, release, calmness,

1264
05:15:10.680 --> 05:15:22.360
relaxation or mixed together. Plus there's that feeling from your

1265
05:15:22.400 --> 05:15:27.560
stomach as it's been stretched. Even though you're in your

1266
05:15:27.639 --> 05:15:31.919
stomach now, you can feel it being stretched because that

1267
05:15:32.080 --> 05:15:43.479
whole area is connected to your stomach. Now we're going

1268
05:15:43.560 --> 05:15:48.479
to move or move further up to your top of

1269
05:15:48.560 --> 05:15:54.799
your body, and we do the same this time, starting

1270
05:15:56.200 --> 05:16:02.439
with your upper back. Put my hands forward over and

1271
05:16:02.599 --> 05:16:09.959
massive massage in that area up to your spine, from

1272
05:16:10.040 --> 05:16:14.200
the side of your body up to your spine. So

1273
05:16:14.360 --> 05:16:20.680
some of that message area, the muscle tissue or whatever

1274
05:16:20.880 --> 05:16:26.479
fatty tissue even will be possibly from your chest because

1275
05:16:26.479 --> 05:16:30.319
it's all connected. The chest and the back connect together.

1276
05:16:33.479 --> 05:16:36.720
I'm going to be massaging and just pulling some of

1277
05:16:36.840 --> 05:16:44.799
that skin from your side up and massaging the area

1278
05:16:47.799 --> 05:16:51.959
of your upper back all the way to your spine.

1279
05:16:56.360 --> 05:16:58.560
And then I'll move down a bit and I'll continue

1280
05:16:59.200 --> 05:17:02.240
with the middle of your back doing exactly the same thing.

1281
05:17:06.080 --> 05:17:20.159
There's gentle as deep as you choose. Now move or

1282
05:17:20.400 --> 05:17:24.639
the other side again and do the exact same thing

1283
05:17:25.319 --> 05:17:28.400
with the top of your back on the other side,

1284
05:17:29.479 --> 05:17:43.560
from pretty much underneath your arm area really to your spine,

1285
05:17:48.680 --> 05:17:55.520
and then continuing that all the way down including your

1286
05:17:55.599 --> 05:18:12.400
lower your middle of your back. Now I'm gonna go

1287
05:18:12.840 --> 05:18:19.080
to your thighs, the backs of your thighs, and the

1288
05:18:19.279 --> 05:18:29.200
sides of your thighs, starting with your right leg. Massage

1289
05:18:29.319 --> 05:18:38.880
in the back and the sides of your thighs gently

1290
05:18:39.159 --> 05:18:45.040
and firmly. There's a lot of muscles there. It's an

1291
05:18:45.080 --> 05:18:48.639
area that can be very tense at times and maybe

1292
05:18:49.360 --> 05:18:51.840
needs a little bit more pressure than the rest of

1293
05:18:51.880 --> 05:19:00.520
the body that's up to you. You can gimply stroke

1294
05:19:00.599 --> 05:19:07.520
the back of your legs where you know, opposite your

1295
05:19:07.599 --> 05:19:15.479
knee joint or underneath your knee joint, very sensitive, gentle area,

1296
05:19:22.439 --> 05:19:29.799
and working down to your calf muscles. Massage in your

1297
05:19:29.880 --> 05:19:39.240
calf muscles thoroughly and deeply, if you choose, using both

1298
05:19:39.400 --> 05:19:58.360
hands fingers, digging deep to your ankles, in the back

1299
05:19:58.479 --> 05:20:05.080
of your back of your ankles, just gently message in

1300
05:20:05.200 --> 05:20:16.880
that area, maybe lifting the leg and stretching it a

1301
05:20:16.959 --> 05:20:42.119
little bit. Moving to the right foot, massage in the

1302
05:20:42.240 --> 05:20:49.200
bottom of your feet and the size of your feet,

1303
05:20:56.360 --> 05:21:05.799
gently but firm enough so they don't tickle, and just

1304
05:21:05.959 --> 05:21:11.520
allow the pleasure that you get from heaving your feet

1305
05:21:11.680 --> 05:21:21.279
messaged to just overtake you as I continue to message

1306
05:21:21.319 --> 05:21:30.799
your feet, the bottoms of your feet, the sides your arches,

1307
05:21:31.560 --> 05:21:36.279
your heel. You can put a lot of pressure into

1308
05:21:36.360 --> 05:21:42.439
your heel and it feels amazing yet the arches need

1309
05:21:42.560 --> 05:21:50.919
to be a bit more gentle. Stretching your toes gently

1310
05:21:53.680 --> 05:21:57.959
the message in the bottoms of your toes with my fingers,

1311
05:22:00.400 --> 05:22:14.200
each one individually. Moving her to the left leg to

1312
05:22:14.319 --> 05:22:22.560
do exactly the same thing. Starting at the top of

1313
05:22:22.680 --> 05:22:27.279
the thighs. Work in the back of the thighs and

1314
05:22:27.400 --> 05:22:39.799
the sides, massaging deeply and gently the whole area, working

1315
05:22:39.880 --> 05:22:48.959
all the way down. And this is an area that

1316
05:22:50.080 --> 05:23:01.400
maybe you could like to spend more time relaxing and massaging. Perhaps,

1317
05:23:02.319 --> 05:23:07.000
if you wanted, I could make a future recording. Why

1318
05:23:07.119 --> 05:23:16.080
spend more time on one particular area. As you moved

1319
05:23:16.159 --> 05:23:28.840
down to your calf muscles, Massage in your calf muscles

1320
05:23:30.360 --> 05:23:44.240
firmly and gently, moving down your ankle into your feet.

1321
05:23:46.119 --> 05:23:51.840
Massage in the backs of your feet, the bottoms of

1322
05:23:51.919 --> 05:24:00.759
your feet, stretching your toes and mass charge in each

1323
05:24:00.919 --> 05:24:08.840
to individually. And that feeling of pleasure and release. The

1324
05:24:09.240 --> 05:24:16.880
experience when your having your feet and massaged feels really good.

1325
05:24:28.639 --> 05:24:36.400
Now she turn over in your mind. Laying on your back,

1326
05:24:43.840 --> 05:24:56.560
I'm just going to start again your neck area in

1327
05:24:56.680 --> 05:25:04.400
your shoulders, just to get back in touch with that

1328
05:25:04.680 --> 05:25:22.200
area and lets you move up I can clean my hands,

1329
05:25:23.560 --> 05:25:27.319
beat them more fresh, because now I'm gonna message your

1330
05:25:27.400 --> 05:25:43.799
face gently, starting off with your forehead. Your eyes are closed,

1331
05:25:45.159 --> 05:25:51.000
I can just stretch your eyes a little bit, pushing

1332
05:25:51.119 --> 05:26:01.599
up on your eyebrows, just mess up chin, around your scalp,

1333
05:26:07.319 --> 05:26:16.840
massaging down your cheeks, around your ears, into your jaw,

1334
05:26:18.000 --> 05:26:40.759
ship the side of your neck, your chin. They're just

1335
05:26:41.000 --> 05:26:52.759
moving down your neck down to your chest, starting by

1336
05:26:52.919 --> 05:27:00.759
massaging the very top of your chest with collar bone.

1337
05:27:00.840 --> 05:27:13.959
Is give a side of the collarbone, and then just

1338
05:27:14.360 --> 05:27:27.360
message in the hole of the chest, moving the chest around.

1339
05:27:36.159 --> 05:27:40.919
Because it's quite a large area, you can move from

1340
05:27:41.000 --> 05:27:52.080
one side to the next, moving my hands underneath pretty

1341
05:27:52.159 --> 05:28:01.759
much where your arms are, stretching up, stretching some of

1342
05:28:01.799 --> 05:28:09.799
the muscles of your back in the process, moving up

1343
05:28:11.000 --> 05:28:31.200
over your chest and then moving down again, then allowing

1344
05:28:31.279 --> 05:28:38.360
my hands. They're just massage gently and slide down towards

1345
05:28:38.400 --> 05:28:46.400
your stomach, starting in the middle of your chest, and

1346
05:28:46.520 --> 05:28:53.200
then gradually my hands moving apart and massage in and

1347
05:28:53.439 --> 05:29:02.919
sliding at the same time, moving down to just below

1348
05:29:03.000 --> 05:29:18.159
your rid cage, moving down and then messaging up again,

1349
05:29:20.959 --> 05:29:28.799
giving your chest all the attention that it needs to

1350
05:29:29.000 --> 05:29:41.240
feel completely relaxed, remembering that I'm also going to be

1351
05:29:41.360 --> 05:29:47.360
focusing on your sides as well, an area that really

1352
05:29:47.639 --> 05:29:55.200
doesn't get much attention but feels really good when it's massaged.

1353
05:30:00.159 --> 05:30:04.119
Just stroking my hands down the sides of your body,

1354
05:30:07.959 --> 05:30:11.360
just below your arms all the way down to your hips.

1355
05:30:21.000 --> 05:30:27.040
Now move into your stomach area. I'm gonna stand on

1356
05:30:27.119 --> 05:30:29.680
one side of you like I did when I did

1357
05:30:29.720 --> 05:30:36.000
your lower back. I'm gonna do a similar process of

1358
05:30:36.240 --> 05:30:51.000
just stretching the muscles from your side, gently massaging from

1359
05:30:51.080 --> 05:30:59.919
one side to the next, moving the whole area from

1360
05:31:00.080 --> 05:31:03.880
below your ribs all the way down to below your

1361
05:31:03.919 --> 05:31:13.360
belly button. And I'm then move around to the other

1362
05:31:13.479 --> 05:31:29.279
side of you and repeat that process of relaxing, deeply, calmly.

1363
05:31:32.439 --> 05:31:39.639
You feel loose, You feel free. And it's something about

1364
05:31:39.720 --> 05:31:44.599
having your stomach message that's different from any other part

1365
05:31:48.080 --> 05:31:52.599
because we do have a tendency of holding a different

1366
05:31:52.759 --> 05:31:56.759
kind of stress in your stomach that we may not

1367
05:31:56.919 --> 05:32:07.919
be aware of. There's a now message your stomach. In

1368
05:32:08.040 --> 05:32:15.119
front of your stomach, they can circles around your belly,

1369
05:32:15.159 --> 05:32:30.799
buttom and then going the other way around. The gentleness

1370
05:32:31.000 --> 05:32:36.959
and a freedom that comes from feeling how you're feeling

1371
05:32:42.479 --> 05:32:49.720
as I now moved down the tops of your thighs, muscles,

1372
05:32:50.319 --> 05:32:55.200
messaging them, and I can do this to your legs

1373
05:32:55.279 --> 05:33:05.959
at the same time, pressing down, massaging deeply those muscles

1374
05:33:06.040 --> 05:33:14.919
in your thighs, the front of your thighs, and moving

1375
05:33:15.119 --> 05:33:26.200
down to your knees, gently massaging your knees, Sliding down

1376
05:33:26.319 --> 05:33:31.799
your shins, putting pressure on either side of your shin

1377
05:33:32.959 --> 05:33:49.919
gently softly but firmly, moving down to your ankles, stroking

1378
05:33:50.240 --> 05:34:00.599
the tops of your feet, and then with each foot

1379
05:34:01.000 --> 05:34:06.240
in each hand, just gently messaging the whole of the foot,

1380
05:34:10.520 --> 05:34:16.040
the top, the bottom, your heel, your ankle, your toes,

1381
05:34:18.560 --> 05:34:27.759
message in every part of your feet. Feels so good.

1382
05:34:28.479 --> 05:34:42.680
Just to let go and enjoy the process. Enjoy feeling

1383
05:34:45.200 --> 05:35:00.520
so deeply relaxed, so much comfort, So many feelings become

1384
05:35:00.880 --> 05:35:16.119
just from touching your skin. And you can just lie

1385
05:35:16.279 --> 05:35:27.400
there as long as you choose, enjoying the feeling of

1386
05:35:27.799 --> 05:35:52.560
deep comfort from being massaged by me. Enjoy feeling deeply

1387
05:35:57.400 --> 05:36:10.400
ra And all we're gonna do is blow out some candles.

1388
05:36:12.959 --> 05:36:28.000
In your mind, there are going to be a hundred candles,

1389
05:36:35.119 --> 05:36:40.919
and you're going to blow each one out individually, one

1390
05:36:41.319 --> 05:36:48.680
by one, starting at one hundred. As I count down

1391
05:36:53.880 --> 05:37:00.759
all the way down to one, and each time I

1392
05:37:01.040 --> 05:37:10.119
say the number, you can imagine that candle in front

1393
05:37:10.159 --> 05:37:16.479
of you, and I'd like you to actually eat physically

1394
05:37:20.799 --> 05:37:37.000
generally blow that candle out, just so it's not big. Blows,

1395
05:37:37.400 --> 05:37:51.240
just a gentle, and that candle will extinguish. And then

1396
05:37:51.400 --> 05:37:58.840
I'll say the next number. We move down, and you

1397
05:37:58.919 --> 05:38:11.439
can just blow that one out as well. And as

1398
05:38:11.520 --> 05:38:21.919
we move down the numbers, you'll find yourself feeding more

1399
05:38:22.080 --> 05:38:30.759
and more relaxed. If you need to sleep, you'll also

1400
05:38:31.000 --> 05:38:42.520
find yourself becoming incredibly tired and sleepy. In fact, you

1401
05:38:42.720 --> 05:38:52.919
may struggle to blow out all one hundred of these

1402
05:38:53.159 --> 05:39:18.119
candles as you feel more and more deeply relaxed, more

1403
05:39:18.479 --> 05:39:35.759
and more deeply tired, And the further you go down,

1404
05:39:38.439 --> 05:39:52.080
the more your mind starts to drift. You may find

1405
05:39:52.439 --> 05:40:06.840
that you stop listening to me after a while. And

1406
05:40:07.080 --> 05:40:16.319
even though there maybe background sounds where you are, you'll

1407
05:40:16.400 --> 05:40:27.840
be aware of those sounds at the moment he may

1408
05:40:31.240 --> 05:40:47.360
start just not even notice them at all because they're unimportant.

1409
05:40:55.360 --> 05:41:00.520
Where I am, I've got the sounds of the birds

1410
05:41:02.439 --> 05:41:08.080
there's all horrors. The pigeon likes to say hello sometimes,

1411
05:41:10.919 --> 05:41:19.360
and there's the old plane that goes by, maybe traffic

1412
05:41:19.680 --> 05:41:30.360
and trains in the distance. But none of that scene

1413
05:41:30.560 --> 05:41:44.919
is important whatsoever, or candles you blow out less important.

1414
05:41:46.439 --> 05:42:02.439
Anything is more candles you blow out. The further seemed

1415
05:42:02.720 --> 05:42:24.959
to move away from sounds, general date days. Stuff seems

1416
05:42:25.200 --> 05:42:42.479
to just move away on its own. You feel calmer

1417
05:42:46.279 --> 05:43:07.360
with every candy blowout, guiding the next number. Did you

1418
05:43:07.599 --> 05:43:17.720
hear me say? And then you blow that candle out

1419
05:43:18.599 --> 05:43:50.200
to so easy, so simple. I'm gonna start by introducing

1420
05:43:50.439 --> 05:44:07.720
the first candle. This is a hundred. First candle is

1421
05:44:08.159 --> 05:44:24.759
one hundred. When you blow that candle out, you'll find

1422
05:44:26.560 --> 05:44:42.279
immediately a slight change in how you feel, as well

1423
05:44:42.360 --> 05:44:57.080
as a real sense of positivity growing within you, relaxation

1424
05:44:57.639 --> 05:45:27.520
and sleepiness, spending starting one hundred, I have my candle now,

1425
05:45:42.560 --> 05:47:09.119
nineteen nine, candle ninety eight, can do ninety seven good,

1426
05:47:09.279 --> 05:48:40.560
ninety six, ninety five and ninety four, candle ninety three,

1427
05:49:00.720 --> 05:50:22.560
and I like you too, you one and ninety and

1428
05:50:32.799 --> 05:51:00.400
eighty nine and eight.

1429
05:51:02.400 --> 05:53:26.240
Eight eight eight eight five.

1430
05:54:18.080 --> 05:57:56.880
Eight, I ate it seven two twohhhhhhhhh seventy nine, can't

1431
05:57:57.000 --> 05:58:50.479
to seventy eight, Candle seventy seven, Candle seventy six, Candle

1432
05:58:54.159 --> 05:59:55.639
seventy five, Candle seventy four, Candle seventy three, Candle seventy two,

1433
06:00:08.159 --> 06:01:20.680
candle seventy one, Candle seventy one and seventeen and sixty nine,

1434
06:01:30.520 --> 06:02:18.439
Candle sixty eight, candle sixty seven, candle sixty five, candle

1435
06:02:24.000 --> 06:03:24.279
sixty four, candle sixty four, candle sixty thirty, Cando sixty

1436
06:03:39.439 --> 06:05:16.680
and sixty one, Can sixty and fifty nine, candle fifty eight,

1437
06:05:27.479 --> 06:06:58.200
candle fifty seven, candle fifty, candle fifty five, candle fifty four,

1438
06:07:20.479 --> 06:09:29.040
hang fifty three, fifty fifty, cante fifty, candle fifty one,

1439
06:09:49.159 --> 06:11:43.119
candle fifty can foty nine, Camel forty eight, what is sa?

1440
06:12:12.720 --> 06:14:04.400
Candle forty six, candle forty five, forty two can do.

1441
06:14:09.000 --> 06:14:10.000
What you want?

1442
06:14:42.880 --> 06:16:48.959
Candle forty thirty nine, thirty eight can do thirty seven,

1443
06:17:28.080 --> 06:19:34.479
canto thirty five, thirty four and two thirty three, handle

1444
06:19:37.919 --> 06:22:33.560
thirty one five and twoe T nine What do you think?

1445
06:23:25.000 --> 06:26:21.919
Candle joty seven and twenty six, candle twenty five, twenty

1446
06:26:22.040 --> 06:29:03.319
y can to wit tip and T went to wit yea.

1447
06:29:28.159 --> 06:29:28.639
And t.

1448
06:29:31.759 --> 06:31:17.200
N see four seven six day.

1449
06:32:14.520 --> 06:34:49.680
Fourt sh.

1450
06:35:13.720 --> 06:42:57.479
Yo No. Nine eight eight can't two chap lego of

1451
06:42:57.680 --> 06:43:05.840
all of those thoughts, worries, concerns about the past, thoughts

1452
06:43:05.880 --> 06:43:10.720
about the future, and even things you've been thinking about today,

1453
06:43:12.840 --> 06:43:17.959
just let it all go because none of it is

1454
06:43:18.159 --> 06:43:32.599
useful in this moment. This is your opportunity to just

1455
06:43:32.959 --> 06:43:47.319
focus on feeling relaxed, allowing yourself to get in touch

1456
06:43:47.479 --> 06:43:56.919
with that natural sense of peace that we all have

1457
06:43:57.240 --> 06:44:04.400
within us. It's available for everyone. It just sometimes takes

1458
06:44:05.240 --> 06:44:09.000
a little bit of effort to set up the right

1459
06:44:11.439 --> 06:44:15.520
time and place in order for you to just let go.

1460
06:44:19.080 --> 06:44:24.560
Because when you do decide to let go and relax,

1461
06:44:27.159 --> 06:44:33.840
that's what your body starts to do because you've chosen,

1462
06:44:35.319 --> 06:44:42.319
You've chosen to just allow your body to unwind and

1463
06:44:42.439 --> 06:44:49.439
your mind starts to slow down. And it's a nice feeling.

1464
06:44:51.479 --> 06:44:54.639
It's a nice feeling at the beginning, just to know

1465
06:44:55.759 --> 06:45:05.840
that you have chosen to decide to relax deeply, and

1466
06:45:06.000 --> 06:45:12.520
because you've made that decision, your body will just follow suit.

1467
06:45:15.080 --> 06:45:19.759
Because sometimes all the muscles in your body need is

1468
06:45:20.040 --> 06:45:29.680
just permission from you to relax, because so often we're busy,

1469
06:45:29.959 --> 06:45:34.119
we're going from here to there, we're walking around and

1470
06:45:34.240 --> 06:45:41.599
we're doing stuff, and the body doesn't have any time

1471
06:45:41.799 --> 06:45:50.200
or space to really relax deeply. So it kind of

1472
06:45:50.319 --> 06:45:55.880
waits for you to lead the way, waits for your permission.

1473
06:46:00.240 --> 06:46:06.720
And when you do give your permission, when you get

1474
06:46:06.799 --> 06:46:13.080
to say so, when you say okay, it's time for

1475
06:46:13.200 --> 06:46:22.840
your body to let go completely and relax totally, your

1476
06:46:22.880 --> 06:46:32.360
body just follows. So like a breath of relief. Ah God,

1477
06:46:32.439 --> 06:46:39.479
I can relax have feeling at the end of a

1478
06:46:39.639 --> 06:46:43.599
day of very physical day that you may experience in

1479
06:46:43.720 --> 06:46:47.279
the past, where you get home and you just sit

1480
06:46:47.439 --> 06:46:51.360
down on a chair, maybe you kick your shoes off,

1481
06:46:51.439 --> 06:46:57.240
and h feels so nice. I know that you don't

1482
06:46:57.959 --> 06:47:01.639
have to get up again for a little while at least,

1483
06:47:02.680 --> 06:47:05.080
and if you choose, you can just sit there for

1484
06:47:05.240 --> 06:47:17.599
maybe an hour to kind of feels blissful. And just

1485
06:47:17.759 --> 06:47:22.840
by sitting down like that, your body knows that it's

1486
06:47:22.959 --> 06:47:28.520
time to relax. Your body has been given permission from

1487
06:47:28.599 --> 06:47:38.639
you because it's a mindset. In your mind, you're prepared

1488
06:47:41.080 --> 06:47:50.439
to let go of everything and just completely allow all

1489
06:47:50.880 --> 06:47:59.680
the stress of your body to evaporate. Any tensions can

1490
06:47:59.799 --> 06:48:18.799
just gradually vanish. It's almost like magic, really, because that

1491
06:48:19.400 --> 06:48:26.279
sense of relaxation in your body, it's a very natural state.

1492
06:48:28.159 --> 06:48:32.759
It's not something unusual. It may feel unusual when you

1493
06:48:32.880 --> 06:48:36.200
first start to relax, if you if you haven't really

1494
06:48:37.599 --> 06:48:41.479
spent a lot of time focusing and giving yourself this

1495
06:48:41.720 --> 06:48:47.799
space to let go completely and relax, they seem almost alien,

1496
06:48:49.680 --> 06:48:55.599
but it isn't. It's actually the most natural thing in

1497
06:48:55.680 --> 06:49:05.880
the world to let go completely, to relax totally, the

1498
06:49:06.080 --> 06:49:17.000
most natural thing in the world to allow yourself to

1499
06:49:17.319 --> 06:49:25.080
feel really calm in your mind. And it is almost

1500
06:49:25.720 --> 06:49:32.799
like a literal unwinding. It's like you press a button

1501
06:49:35.479 --> 06:49:41.840
and all the tension just releases, and it's like a wheel,

1502
06:49:42.240 --> 06:49:46.439
like a cog, like the inside of the clock, just unwinding.

1503
06:49:47.119 --> 06:49:51.279
And it's almost like you could see the little wind up,

1504
06:49:52.279 --> 06:49:56.959
not that it's used, just going the opposite way that

1505
06:49:57.080 --> 06:50:03.000
you choose to wind it up. And the energy that

1506
06:50:03.240 --> 06:50:13.439
freymetic stress for energy gradually winding down, losing its power,

1507
06:50:14.720 --> 06:50:22.159
losing its strength as a sense of relaxation becomes stronger

1508
06:50:23.360 --> 06:50:32.840
and deeper, and you may find a the more relaxed

1509
06:50:34.279 --> 06:50:45.560
you feel, your mind starts to wonder maybe you seem

1510
06:50:45.680 --> 06:50:49.919
to stop listening to me for a while, your mind

1511
06:50:50.080 --> 06:50:55.279
goes somewhere else, and then you realize you're listening to

1512
06:50:55.400 --> 06:51:00.759
me again, and that it's just your mind to drift

1513
06:51:00.840 --> 06:51:10.840
in to sleep, which is quite natural, because sometimes when

1514
06:51:10.959 --> 06:51:17.840
we're stressed and tense, we're not may I actually be

1515
06:51:18.599 --> 06:51:23.479
aware of what we need or we physically your emotionally

1516
06:51:25.560 --> 06:51:27.040
need in this moment.

1517
06:51:29.919 --> 06:51:33.240
But when you allow your.

1518
06:51:33.159 --> 06:51:38.919
Body and mind to relax completely, and you let go

1519
06:51:39.720 --> 06:51:49.479
all thoughts, concerns, worries, ideas, all them go and allow

1520
06:51:49.599 --> 06:52:00.159
them to drop onto the floor, you start to in

1521
06:52:00.360 --> 06:52:12.119
touch with the feelings of such relaxation. Feelings so nice

1522
06:52:14.080 --> 06:52:20.040
to be in touch with the calmness and the different

1523
06:52:20.159 --> 06:52:33.279
body parts as they become looser and looser. Even your

1524
06:52:33.400 --> 06:52:46.880
breathing seems easier and more natural, effortless, as that coolers

1525
06:52:47.040 --> 06:52:54.040
through your mouth or nose into your lungs, breathing in

1526
06:52:55.799 --> 06:53:04.159
comforts and relaxation, and then just breathing out any excess

1527
06:53:04.639 --> 06:53:11.720
remain intentional stress from every part of your body.

1528
06:53:12.919 --> 06:53:13.520
And mind.

1529
06:53:17.080 --> 06:53:21.639
And as you start to focus on your mind, maybe

1530
06:53:22.200 --> 06:53:30.119
you notice that things have come to a standstill, maybe

1531
06:53:30.599 --> 06:53:39.159
just much much lower than before, because your mind is

1532
06:53:39.319 --> 06:53:50.200
not really needed when listening to my voice, which allows

1533
06:53:50.279 --> 06:53:56.200
your mind to relax just as deeply as your body.

1534
06:53:58.919 --> 06:54:06.759
And that's secret nicity between the relaxation of your body

1535
06:54:09.959 --> 06:54:21.799
relaxation of your mind. Let you know that feeling completely calm,

1536
06:54:23.319 --> 06:54:35.959
release and relaxed is a great healing experience fear.

1537
06:54:38.240 --> 06:54:39.000
And has.

1538
06:54:43.279 --> 06:54:51.720
So many positive benefits for your body, mind, and your life.

1539
06:54:54.400 --> 06:55:03.119
To be able to let go over everything, to relax completely,

1540
06:55:05.040 --> 06:55:13.159
you know, all parts of your body and mind. Even

1541
06:55:13.279 --> 06:55:28.599
your bons a relaxed, or your muscles are relaxed, even

1542
06:55:28.880 --> 06:55:42.400
the skin that covers your body is relaxed. Every hair

1543
06:55:45.520 --> 06:55:59.799
that you have is also deeply relaxed. And your brain

1544
06:56:03.720 --> 06:56:18.360
really starts to feel the benefit this heathing relaxation. And

1545
06:56:18.520 --> 06:56:23.599
as you focus on the on the side of your

1546
06:56:23.759 --> 06:56:30.119
scalp where your brain is, you can start to realize

1547
06:56:30.439 --> 06:56:39.000
and notice the benefits of your brain relas in demail.

1548
06:56:43.439 --> 06:56:53.360
And as your brain continues to act sends those messages

1549
06:56:55.040 --> 06:57:01.080
to the rest of your body to mind.

1550
06:57:02.799 --> 06:57:05.319
To re relax.

1551
06:57:07.479 --> 06:57:29.639
More deeply, relaxy more completely, letting go of any remaining

1552
06:57:30.240 --> 06:57:39.200
thoughts or concerns, allow them just to drop onto the

1553
06:57:39.400 --> 06:57:50.319
floor because they're not a necessary in this moment, this

1554
06:57:50.639 --> 06:58:05.439
moment of deep relaxation and calmness, thing your brain with

1555
06:58:05.840 --> 06:58:28.520
deep concentrated heathing, calming, relaxing every part of your brain

1556
06:58:32.959 --> 06:58:52.959
feeling so brus and comfortable, so relaxed and peaceful. Your

1557
06:58:53.080 --> 06:59:05.080
brain feels so light. That's so healthy. That sense of

1558
06:59:05.599 --> 06:59:21.319
deep deep comfort really does allow you to enjoy those

1559
06:59:21.799 --> 06:59:32.720
ever increase in sensations of comfort that are spreading throughout

1560
06:59:32.919 --> 06:59:43.959
your body, relaxing each and every muscle of your body,

1561
06:59:48.560 --> 07:00:10.479
deeper and deeper, much more deep before, much more comfort

1562
07:00:13.040 --> 07:00:27.759
spreading through your body, your mind, be so peaceful and calm,

1563
07:00:30.639 --> 07:00:47.599
so very very peaceful in aye part your body, letting go,

1564
07:00:49.919 --> 07:01:14.159
h a everything averything, so peaceful, call so relax very

1565
07:01:15.479 --> 07:01:37.759
second the passes you feel d DPA relaxed, dper d

1566
07:01:39.400 --> 07:02:03.680
dper relax call so bace for so very so from

1567
07:02:03.799 --> 07:02:16.560
your head down your tes, such peace and comfort growing

1568
07:02:17.040 --> 07:02:30.799
all all the time, Such peace and comfort spreading through

1569
07:02:31.400 --> 07:02:47.400
your body, your mind deepper deeper, such comfort spreading and

1570
07:02:47.840 --> 07:03:03.360
sinking deeper into a muscle of your body. Say amazing,

1571
07:03:06.400 --> 07:03:23.560
so relaxed, so peace, so so relax and peace so

1572
07:03:27.000 --> 07:03:38.880
letting go everything I'm going to do a body scan,

1573
07:03:40.680 --> 07:03:47.040
focusing on firstly how you feel in your body, Not

1574
07:03:47.200 --> 07:03:52.639
trying to change how you feel, not trying to relax,

1575
07:03:53.919 --> 07:03:58.919
not trying to move away from any discomfort or stress

1576
07:03:59.119 --> 07:04:06.560
or tension. Just accepting, observing and accepting how you feel

1577
07:04:07.520 --> 07:04:12.479
in the different parts of your body, just allowing yourself

1578
07:04:13.840 --> 07:04:21.319
to be exactly as you are, to notice to get

1579
07:04:21.400 --> 07:04:30.000
in touch with how you actually feel in this moment.

1580
07:04:33.360 --> 07:04:40.000
I'm going to start off by focusing on your hands.

1581
07:04:44.599 --> 07:04:52.319
Just be aware of your hands. I like you to

1582
07:04:52.520 --> 07:04:57.479
move your hands around, just maybe move your fingers a

1583
07:04:57.560 --> 07:05:03.880
little bit. I've been in closing your hands very gently,

1584
07:05:05.560 --> 07:05:11.200
just so that you can get in touch with how

1585
07:05:11.360 --> 07:05:25.520
your hands and your fingers fell, very very slow movements.

1586
07:05:33.919 --> 07:05:41.680
Focusing now on your feet, and if you can just

1587
07:05:41.880 --> 07:05:46.959
do kind of an equivalent with your feet is you've

1588
07:05:47.159 --> 07:05:53.360
just done with your hands, Maybe turn in your ankles,

1589
07:05:55.360 --> 07:06:05.080
moving your feet around, moving your toes gently, only very

1590
07:06:07.119 --> 07:06:18.840
gently and very slowly, noticing how your feet feel in

1591
07:06:19.000 --> 07:06:32.279
this moment. Focusing now and your eyes. I'd like you

1592
07:06:32.520 --> 07:06:39.720
to just focus on your eyelids. Maybe you can open

1593
07:06:39.799 --> 07:06:44.080
and close your eyes a couple of times to really

1594
07:06:44.279 --> 07:06:47.799
get in touch with how you feel when you do

1595
07:06:48.040 --> 07:06:56.360
close your eyes. The muscle changes in your eyes when

1596
07:06:56.400 --> 07:07:05.040
you do close them, maybe raising your eyebrows, it stretches

1597
07:07:05.400 --> 07:07:16.200
the tops of your eyes, perhaps squinting your eyes, scrunching

1598
07:07:16.360 --> 07:07:21.000
up your eyes, just so you can really get in

1599
07:07:21.240 --> 07:07:34.720
touch with all aspects of how your eyes feel. Right now,

1600
07:07:44.080 --> 07:07:50.080
now focusing on your thighs, and you know it just

1601
07:07:50.119 --> 07:07:58.479
starts you to gently tense your thighs, just very very gently,

1602
07:08:00.840 --> 07:08:11.479
just enough so you can become more attuned to the

1603
07:08:12.759 --> 07:08:21.240
physical sensation of your upper legs, the front of your thighs,

1604
07:08:21.520 --> 07:08:32.560
and the backs of your thigh noticing and observing how

1605
07:08:34.880 --> 07:08:49.959
your thighs fear. Right now, moving your focus to the

1606
07:08:50.040 --> 07:08:56.599
back of your neck, just noticing the back of your

1607
07:08:56.720 --> 07:09:03.080
neck the muscles, and of course they lead to the

1608
07:09:03.360 --> 07:09:07.759
side of your neck. They also lead to the top

1609
07:09:07.840 --> 07:09:14.159
of your back, which leads to your shoulders. So as

1610
07:09:14.200 --> 07:09:20.040
your focus on the back of your neck, maybe you

1611
07:09:20.200 --> 07:09:26.840
can move your head gently upwards as if you're looking up,

1612
07:09:28.799 --> 07:09:34.439
Maybe moving your head down as if you're looking down.

1613
07:09:37.560 --> 07:09:42.439
Perhaps moving your head side to side, right to left,

1614
07:09:44.319 --> 07:09:55.639
but only very slowly, very gently. You're not trying to

1615
07:09:56.040 --> 07:10:06.919
force anything. It has to be very very gentle, just

1616
07:10:07.560 --> 07:10:08.840
so you can.

1617
07:10:10.400 --> 07:10:12.000
Be more.

1618
07:10:13.639 --> 07:10:23.080
In touch with the feelings, with the sensations, the physical

1619
07:10:24.439 --> 07:10:31.360
sensations of how on the back of your neck feels

1620
07:10:33.159 --> 07:10:33.720
right now.

1621
07:10:41.279 --> 07:10:41.680
As we.

1622
07:10:43.680 --> 07:10:52.319
Now focus on the tops of your arms, the parts

1623
07:10:52.439 --> 07:10:57.119
where your biceps and your triceps are between your elbow

1624
07:10:57.200 --> 07:11:05.799
and your shoulders. To focus on those parts on tops

1625
07:11:05.880 --> 07:11:12.439
of your arms, you may like to just tense them,

1626
07:11:13.360 --> 07:11:24.319
but very very gently and slowly. See you're not straining

1627
07:11:24.680 --> 07:11:35.639
or putting any pressure whatsoever on your arms. It's just

1628
07:11:36.240 --> 07:11:45.000
soothly you can gain more of a sense of how

1629
07:11:45.319 --> 07:11:57.520
your upper arms are feeling in this moment. Just notice

1630
07:11:57.599 --> 07:12:09.599
them as you gently, very gently and slowly tighten the

1631
07:12:09.759 --> 07:12:20.520
muscles and then let go. Notice how the tops of

1632
07:12:20.599 --> 07:12:40.080
your arms feel right now. There's now focus on your stomach,

1633
07:12:42.919 --> 07:12:47.520
the area the lower abdomen area below your belly button,

1634
07:12:49.959 --> 07:12:56.799
moving all the way down to your hips, just a

1635
07:12:56.919 --> 07:13:07.880
part of your grind. Maybe you're able to tense these

1636
07:13:08.040 --> 07:13:25.680
muscles in the area very very gently and slowly. If

1637
07:13:25.799 --> 07:13:30.159
that's a difficult thing to do, maybe you can just

1638
07:13:31.479 --> 07:13:40.880
move your body, pushing your stomach up, maybe moving a

1639
07:13:40.919 --> 07:13:46.639
little bit of a side using your hips, just so

1640
07:13:47.279 --> 07:13:56.520
you get more in tune with how you're lower up

1641
07:13:56.639 --> 07:14:14.400
to an area his feet in this moment, just noticing

1642
07:14:15.919 --> 07:14:36.479
the physical sensations or your lower abdomen. As you move

1643
07:14:38.439 --> 07:14:51.560
your attention to your mouth, notice in your lips and

1644
07:14:51.759 --> 07:15:09.599
inside your mouth, your teeth, your guns, your tongue, just

1645
07:15:09.919 --> 07:15:15.119
noticing how your tongue and your mouth feels.

1646
07:15:18.159 --> 07:15:18.200
It.

1647
07:15:18.360 --> 07:15:27.360
May help by moving your tongue around your mouth, moving

1648
07:15:27.439 --> 07:15:34.840
it to your left, maybe pressing it gently against the

1649
07:15:35.080 --> 07:15:41.279
side of your mouth, and then to the right, gently

1650
07:15:41.799 --> 07:15:48.479
to the side of your mouth, perhaps pressing up against

1651
07:15:48.599 --> 07:15:56.599
the top of your mouth, and then down gently against

1652
07:15:56.720 --> 07:16:07.159
the bottom of your mouth, always very slowly and a

1653
07:16:07.759 --> 07:16:12.040
very very gentle.

1654
07:16:16.400 --> 07:16:17.599
So that you can.

1655
07:16:21.200 --> 07:16:33.520
Be aware of how you feel in your mouth area.

1656
07:16:44.799 --> 07:17:05.319
Now get to focus on your wrists, and I'll ask

1657
07:17:05.520 --> 07:17:14.159
you to maybe just routine your wrists by moving your

1658
07:17:14.360 --> 07:17:27.240
hands in a circular motion very gently and slowly, just

1659
07:17:29.040 --> 07:17:50.520
so can feel the sensations that you are currently experiencing

1660
07:17:51.159 --> 07:18:03.880
in your wrists. Perhaps leave in your hands up and

1661
07:18:04.319 --> 07:18:34.639
down the game very very champly and slowly, very chance slow.

1662
07:18:48.119 --> 07:19:04.479
As we now start to observe you lower back. The

1663
07:19:04.840 --> 07:19:15.639
bad part is just above your hips where your coxis

1664
07:19:15.720 --> 07:19:28.720
are the whole area which also really does include the

1665
07:19:29.080 --> 07:19:36.000
sides of your body because those muscles are very much connected.

1666
07:19:41.279 --> 07:19:48.560
There's those muscles also move into your hiperia, connecting to

1667
07:19:48.759 --> 07:19:53.759
your buttocks, the sides of.

1668
07:19:53.840 --> 07:20:08.479
Your hips, and if you're physically able to do so,

1669
07:20:10.720 --> 07:20:18.639
maybe you can very gently just nevebody.

1670
07:20:20.279 --> 07:20:34.400
Evers slightly, very slowly, some side to side, just enough

1671
07:20:39.880 --> 07:20:58.799
to gauge how you feel in your low back, perhaps

1672
07:20:58.840 --> 07:21:14.720
secretly your hips gently up and down, gently and slowly,

1673
07:21:17.959 --> 07:21:30.479
in order to be in touch with the physical sensations

1674
07:21:32.119 --> 07:22:01.400
of your law back. As we know, your attention to

1675
07:22:01.639 --> 07:22:09.360
your jaw an area for your chin all the way

1676
07:22:09.479 --> 07:22:17.759
up so near way your ears are all of your jaw,

1677
07:22:28.040 --> 07:22:34.840
you can just h it's okay to do so. Gently

1678
07:22:36.319 --> 07:22:46.200
open your mouth nor wide, no stretches, just very gently

1679
07:22:46.560 --> 07:23:04.240
and slowly opening your mouthing, closing your mouth gently. It's

1680
07:23:04.680 --> 07:23:59.279
sly pain touch with how your joe feels. Now to

1681
07:23:59.439 --> 07:24:15.200
think out the chest area, you don't need to do

1682
07:24:15.400 --> 07:24:23.680
anything to move your chest because it moves every time

1683
07:24:23.959 --> 07:24:33.639
you breathe. It moves very gently.

1684
07:24:34.919 --> 07:24:37.000
And slowly.

1685
07:24:38.799 --> 07:24:53.799
Automatically with each breath you take. As you focus on

1686
07:24:56.279 --> 07:25:40.360
how your chest fil when you brave live in your

1687
07:25:40.599 --> 07:25:55.319
focus to your forms with your elbows. Maybe you're able

1688
07:25:55.479 --> 07:26:09.720
to very checkly and slowly dense the muscles in your forearms,

1689
07:26:13.200 --> 07:26:19.880
and when you do that, you can feel your elbows

1690
07:26:20.119 --> 07:26:57.360
as well, very gently and slowly, gently and softly absurding

1691
07:27:01.599 --> 07:27:35.919
your forearms and del bas focus the rest of your back,

1692
07:27:40.400 --> 07:28:02.240
upper back and the middle the middle of your back. Again,

1693
07:28:02.959 --> 07:28:13.799
this part of your body moves. Also every time you bray.

1694
07:28:18.720 --> 07:28:32.360
You may not notice that. Usually mass you observe your

1695
07:28:32.520 --> 07:28:39.720
upper back. In the middle of your back, you can

1696
07:28:40.000 --> 07:29:38.599
really feel that gentle and low in your focus into

1697
07:29:38.680 --> 07:29:53.240
your hip area. Butts bray, there's muscles and those bones

1698
07:29:55.799 --> 07:30:36.560
in your midsection. Just noticing how your hips feel right now,

1699
07:30:44.080 --> 07:30:59.000
you can very very gently you love your hips. Maybe

1700
07:30:59.479 --> 07:31:38.119
sidon the side he gently s, yeah, ha, chaly softly

1701
07:31:45.880 --> 07:32:09.000
and slow. Everything starts to slow down, including the thoughts

1702
07:32:09.159 --> 07:32:19.319
in your mind and your mind itself just starts to gradually.

1703
07:32:21.319 --> 07:32:27.919
It doesn't have to be instant, but just gradually starting too.

1704
07:32:29.200 --> 07:32:38.000
It's almost like time is storing Chin. It's a slower

1705
07:32:38.159 --> 07:32:46.040
pace to maybe what you're used to in your day

1706
07:32:46.080 --> 07:33:08.080
to day life. It's a slower movement of energy, very

1707
07:33:12.479 --> 07:33:20.919
small movements which make up the larger movements, which is

1708
07:33:21.000 --> 07:33:29.000
always the case. When you move your hand, it might

1709
07:33:29.159 --> 07:33:33.000
seem like it's one movement, but it's lots of minute

1710
07:33:33.759 --> 07:33:44.840
different muscles moving in accordance with each other. And what

1711
07:33:45.200 --> 07:33:57.639
happens in this space that we're sharing is we move

1712
07:33:57.799 --> 07:34:03.599
from that big.

1713
07:34:07.959 --> 07:34:19.560
Movement into those smaller movements. Starting to focus on.

1714
07:34:24.880 --> 07:34:31.159
How your body feels, not just as a whole, not

1715
07:34:31.400 --> 07:34:36.720
just oh, i'm feeling this way. I'm feeling stressed or tense,

1716
07:34:37.000 --> 07:34:42.400
or I'm feeling relaxed and calm. I'm feeling this way,

1717
07:34:42.560 --> 07:34:49.439
I'm feeling that way. Starting to notice that your body

1718
07:34:53.759 --> 07:35:03.400
begins to present to you small feelings around your body,

1719
07:35:09.919 --> 07:35:22.040
small physical sensations in your legs, whether pleasurable or not.

1720
07:35:27.439 --> 07:35:36.479
Maybe resisting the temptation to label them or to judge

1721
07:35:36.560 --> 07:35:44.040
them those feelings, just thinking them, thinking about them is

1722
07:35:44.200 --> 07:36:00.040
just being neutral, just feelings, not being particularly concern and

1723
07:36:01.400 --> 07:36:16.439
just noticing what your body is telling you, the feelings

1724
07:36:16.520 --> 07:36:22.840
in your arms. Instead of feeling the hole of the arm,

1725
07:36:24.240 --> 07:36:33.479
maybe notice those individual feelings, all those different muscles and

1726
07:36:37.599 --> 07:36:46.799
the skin, the hairs of your arms, all the internal

1727
07:36:46.959 --> 07:37:03.080
parts of your arms, the veins, the bone, just being

1728
07:37:03.159 --> 07:37:12.000
aware of maybe your elbow on your right arm has

1729
07:37:12.040 --> 07:37:23.400
a certain feeling. Maybe your left wrist also has its

1730
07:37:23.520 --> 07:37:44.240
own individual physical sensation. What about your forearm on your

1731
07:37:44.360 --> 07:37:56.639
right arm, your right forearm, there may not be any

1732
07:37:57.200 --> 07:38:08.439
particular you could even give a name to, may not

1733
07:38:08.599 --> 07:38:14.520
feel like anything other than just a feeling. Yeah, it's there.

1734
07:38:20.799 --> 07:38:26.520
The feelings in your shoulders. Perhaps your shoulders when you

1735
07:38:26.639 --> 07:38:30.360
think about them, kind of almost like they're the same,

1736
07:38:31.520 --> 07:38:37.360
you know, the same feeling, almost like both of your

1737
07:38:37.400 --> 07:38:50.560
shoulders are just one thing. Of course they're not. And

1738
07:38:50.680 --> 07:38:55.959
when you focus on your left shoulder and then on

1739
07:38:56.080 --> 07:39:03.119
your right shoulder, maybe bynd that you move the muscles

1740
07:39:03.159 --> 07:39:14.799
a little bit, maybe tense the muscles gently, noticing the

1741
07:39:14.919 --> 07:39:46.159
difference in each shoulder. Your lower back, the left side

1742
07:39:46.319 --> 07:39:49.880
of your lower back and the right side of your

1743
07:39:49.919 --> 07:40:02.119
lower back of course that connection to your buttocks and

1744
07:40:02.279 --> 07:40:14.200
to your hips, and also moving up into the middle

1745
07:40:14.240 --> 07:40:28.159
of your back. And sometimes like right now, actually when

1746
07:40:28.200 --> 07:40:31.799
I focus on their part, when I focused on my

1747
07:40:31.919 --> 07:40:38.080
buttocks and then I focused on the middle of my back,

1748
07:40:38.439 --> 07:40:41.200
I almost felt like the muscles in my muller back

1749
07:40:41.279 --> 07:40:51.119
were being stretched very gently, just stretched a little bit.

1750
07:40:53.080 --> 07:40:59.799
Even though I wasn't doing anything to try to stretch

1751
07:41:01.840 --> 07:41:06.159
your lower back, you just seem to happen. The feeling

1752
07:41:06.840 --> 07:41:26.840
of very gently stretching your lower back comes along. I

1753
07:41:26.919 --> 07:41:51.759
have feeling in your chest, just noticing what sensations you

1754
07:41:52.479 --> 07:42:09.479
are experiencing in your chest right now. And there's so

1755
07:42:09.720 --> 07:42:14.119
much of the chest. Obviously there's the collar bone leading

1756
07:42:14.319 --> 07:42:20.720
to the chest. You've got the chest bone, You've got

1757
07:42:20.759 --> 07:42:28.919
the muscles in your chest. Of course, if you're female,

1758
07:42:29.599 --> 07:42:36.759
there's possibly the breasts. If you're male, you've got the

1759
07:42:39.639 --> 07:42:45.159
different well why not that different these days, But there

1760
07:42:45.240 --> 07:42:50.400
may be more muscles at the top of the chest,

1761
07:42:53.799 --> 07:42:58.080
but at the side underneath it's pretty much the same.

1762
07:42:58.840 --> 07:43:01.919
Whether you're a man or a woman. There's muscles there,

1763
07:43:03.279 --> 07:43:08.400
muscles that stretch out to your back as well as

1764
07:43:08.479 --> 07:43:17.119
breast tissue stretches and moves into your back. To just

1765
07:43:17.200 --> 07:43:36.759
being aware of your chest, being with whatever feeling there

1766
07:43:36.919 --> 07:43:57.040
is in your chest. And when I noticed I focused

1767
07:43:57.080 --> 07:44:04.759
on my chest. I feel it in my back and

1768
07:44:04.840 --> 07:44:08.919
my upper back. I mean, I guess the obvious reason

1769
07:44:09.000 --> 07:44:19.119
would be because you know I grieve in in then

1770
07:44:19.159 --> 07:44:22.720
it stretches my chest and my back at the same time.

1771
07:44:30.680 --> 07:44:45.880
It feels it feels okay, it doesn't feel I got

1772
07:44:45.919 --> 07:44:52.159
a little bit of pain in my right chest, a

1773
07:44:52.240 --> 07:44:58.360
little bit, not pain, but little discomfort, maybe stiffness possibly,

1774
07:44:58.880 --> 07:45:07.799
I don't know. I notice my shoulders are also wanting

1775
07:45:08.000 --> 07:45:14.919
to flex for some reason. I think that's probably part

1776
07:45:15.000 --> 07:45:23.439
of my upper back, that connection between my shoulders and

1777
07:45:23.479 --> 07:45:27.639
my upper back, because I can move my shoulders and

1778
07:45:28.759 --> 07:45:35.400
stretch the muscles in my back, moving the shoulders backwards

1779
07:45:36.360 --> 07:45:41.880
or up, which then moves I think it's the scapulous

1780
07:45:44.560 --> 07:46:02.240
in your back. It feels quite nice. Actually, A good

1781
07:46:02.279 --> 07:46:05.639
thing about this is you can, if you want to,

1782
07:46:06.360 --> 07:46:21.240
you can just flex or stimulate the various muscles in

1783
07:46:21.400 --> 07:46:27.080
your body gently in order to get more of a

1784
07:46:27.279 --> 07:46:42.200
sense of how they feel. And when you're relaxing, When

1785
07:46:42.240 --> 07:46:46.279
you do tense and muscle and you let it go

1786
07:46:46.599 --> 07:46:55.400
and you let it relax, it relaxes way more than

1787
07:46:55.439 --> 07:47:05.560
it would normally. But you have to feel that you're

1788
07:47:05.599 --> 07:47:09.240
able to do that. There's no point in doing it

1789
07:47:09.439 --> 07:47:15.279
if there's an issue with the per part of your body.

1790
07:47:18.720 --> 07:47:25.319
You need to be gentle with yourself at all times

1791
07:47:27.919 --> 07:47:39.479
when relaxing deeply. It's important to be kind to yourself

1792
07:47:47.040 --> 07:47:55.520
as you notice your mind. How much has your mind

1793
07:47:55.840 --> 07:48:23.080
slowed down since we start this recording, How came and

1794
07:48:23.319 --> 07:48:34.639
peaceful is your mind right now? We have nothing to

1795
07:48:34.759 --> 07:48:44.639
think about and just my voice to listen to. Because

1796
07:48:44.759 --> 07:48:55.680
you know the intention behind this recording, this relaxation, at

1797
07:48:55.720 --> 07:49:02.159
the very least, for you to feel more relaxed at

1798
07:49:02.200 --> 07:49:05.560
the end of the recording than you did at the beginning,

1799
07:49:10.720 --> 07:49:19.400
at the very least, for your mind to slow down

1800
07:49:22.319 --> 07:49:35.040
as your body continues to relax, because that's what you

1801
07:49:36.680 --> 07:49:56.520
want to happen. That's what you expect to happen. For

1802
07:49:56.720 --> 07:50:14.919
relaxation to fill your body, maybe calm in your mind

1803
07:50:16.439 --> 07:50:23.919
to the point of boredom when you start maybe to

1804
07:50:29.560 --> 07:51:11.279
drift away. Drifting, it's almost as if you're moving further

1805
07:51:11.479 --> 07:51:19.720
away from your body in your mind, just leaving that there,

1806
07:51:27.720 --> 07:51:32.000
kind of liking it an escape pod and a spaceship

1807
07:51:32.400 --> 07:51:35.759
a movie. A space movie. You know when they get

1808
07:51:35.840 --> 07:51:41.799
into a little pod in it, since the man far

1809
07:51:42.000 --> 07:52:51.880
away from the spaceship, safe to dreams, drifting size slow

1810
07:53:04.919 --> 07:53:59.880
and peace and peace and focusing on the.

1811
07:54:02.159 --> 07:54:14.560
Feeling of those individual parts of your body that.

1812
07:54:17.680 --> 07:54:36.799
Are relaxing. One by one. You may find that every

1813
07:54:36.880 --> 07:54:47.959
now and then you realize that you weren't listening to

1814
07:54:48.119 --> 07:54:58.200
my voice because your mind started to imagine something different.

1815
07:54:59.599 --> 07:55:09.840
Maybe you started to almost move into some kind of

1816
07:55:09.959 --> 07:55:18.319
a dreamy state, and then you become aware of my

1817
07:55:18.520 --> 07:55:28.240
voice again. And even though you may want to focus

1818
07:55:28.560 --> 07:55:35.759
on my voice, you may also wish to allow your

1819
07:55:35.959 --> 07:55:47.840
mind to just drift naturally into that space of comfort

1820
07:55:49.119 --> 07:56:11.720
and safety. As you feel more comfort spreading through your

1821
07:56:11.799 --> 07:56:28.560
body like a warm blanket covering you gently, keeping your

1822
07:56:28.680 --> 07:56:46.520
body it just the perfect temperature, and even if you

1823
07:56:46.680 --> 07:57:01.479
can hear background sounds, they just don't seem to matter anymore.

1824
07:57:06.799 --> 07:57:23.000
There's that sense of peace spreads through your mind like

1825
07:57:23.159 --> 07:57:35.119
a gentle breeze, yet strong enough to blow away all negativity,

1826
07:57:39.479 --> 07:57:50.639
strong enough to remove from your mind any anxiety or

1827
07:57:50.959 --> 07:58:05.159
stress that was there before, and blow away any other

1828
07:58:05.560 --> 07:58:20.479
thoughts or feelings that just don't fit with the sense

1829
07:58:28.080 --> 07:58:45.000
relaxation that is feeling your body. End your mind.

1830
07:58:59.279 --> 07:58:59.959
And there's your feel.

1831
07:59:00.000 --> 07:59:06.680
Focus on your mind and count down from ten down

1832
07:59:06.759 --> 07:59:15.279
to one, and with each number you hear, your mind

1833
07:59:18.360 --> 07:59:43.439
will become slightly more relaxed, just just slightly so from

1834
07:59:43.680 --> 07:59:51.119
ten down to nine, just a slight movement. Nine down

1835
07:59:51.240 --> 08:00:03.520
to eight, just another small change in how you feel.

1836
08:00:08.919 --> 08:00:17.240
Eight down to seven. That feeling is a gap, almost

1837
08:00:17.319 --> 08:00:22.840
like a gap that starts to get wider, the gap

1838
08:00:23.319 --> 08:00:31.080
between those feelings that you used to have in your

1839
08:00:31.200 --> 08:00:39.880
mind compared to the feelings you have there growing now,

1840
08:00:41.599 --> 08:00:51.400
feelings of comfort and security and confidence, and that gap

1841
08:00:51.840 --> 08:00:57.959
becomes wider. Eight down to seven, seven down to six,

1842
08:01:01.599 --> 08:01:06.639
And when you get to five, your mind will start

1843
08:01:06.759 --> 08:01:19.720
to have a certain physical sensation, most like there's a

1844
08:01:20.040 --> 08:01:26.639
magnet outside of your head sucking the tension and the

1845
08:01:26.959 --> 08:01:34.599
stress and any remaining feelings that you don't want, sucking

1846
08:01:34.720 --> 08:01:43.759
them out through your skull. And in down to four

1847
08:01:45.759 --> 08:01:52.560
you could start to really experience that sense of not

1848
08:01:52.840 --> 08:02:03.000
just emptiness, but space, a place full of fresh air,

1849
08:02:08.040 --> 08:02:14.840
place where you can stretch. It's almost as if as

1850
08:02:14.919 --> 08:02:18.959
you go down to four and three, your mind is

1851
08:02:19.159 --> 08:02:33.680
expanding with this sense of peace and tranquility growing as

1852
08:02:33.720 --> 08:02:41.200
it moves down to When you get to one, your

1853
08:02:41.360 --> 08:02:53.560
mind just feels exactly how you want to feel, almost

1854
08:02:56.680 --> 08:03:11.599
perfect feeling, maybe a sensation that you'd like to keep

1855
08:03:14.840 --> 08:03:25.639
a place that's safe, where nothing can affect you at all,

1856
08:03:37.360 --> 08:03:42.080
and you can stay in that that space of comfort

1857
08:03:42.159 --> 08:03:51.880
and confidence, confident in your own ability to create this

1858
08:03:52.799 --> 08:03:58.840
space and this feeling of comfort within your own mind

1859
08:04:00.400 --> 08:04:10.319
just by counting ten down to one. And this is

1860
08:04:10.439 --> 08:04:15.119
something that you can do yourself when you're on your own,

1861
08:04:20.000 --> 08:04:23.919
a time when you can maybe sit down, maybe just

1862
08:04:24.000 --> 08:04:36.080
for a few minutes, close your eyes, just count slowly

1863
08:04:36.720 --> 08:04:49.919
from ten down to one and re experience these feelings

1864
08:04:51.520 --> 08:05:00.560
in your mind. And when you feel that way your mind,

1865
08:05:02.319 --> 08:05:16.560
your body copies your mind, and that feeling it's spread

1866
08:05:16.840 --> 08:05:24.040
through your spine and your nervous system into every part

1867
08:05:24.360 --> 08:05:36.119
of your body, travels through your blood stream, healing and

1868
08:05:36.319 --> 08:05:56.959
relaxing every particle of your existence. And we can we

1869
08:05:57.119 --> 08:06:05.000
can practice this a few times before the end of

1870
08:06:05.080 --> 08:06:09.840
the recording, and then you can practice on your own.

1871
08:06:11.919 --> 08:06:21.639
And each time you count from ten about one, the

1872
08:06:21.840 --> 08:06:35.240
feelings of comfort, calmness, deep deep relaxation becomes stronger and

1873
08:06:36.000 --> 08:06:51.240
deeper feeling your mind and your brain with these positive

1874
08:06:51.599 --> 08:07:01.439
chemicals that spread throughout your body, relaxing you so quickly,

1875
08:07:03.520 --> 08:07:13.400
relaxing your whole body and mind so very, very easily,

1876
08:07:15.959 --> 08:07:17.759
just by counting.

1877
08:07:18.799 --> 08:07:19.680
From ten.

1878
08:07:22.319 --> 08:07:23.119
Down to one.

1879
08:07:28.119 --> 08:07:28.959
That's what we're going to do.

1880
08:07:29.319 --> 08:07:33.000
Now, I'm going to count from ten down to one.

1881
08:07:34.080 --> 08:07:38.520
I'd like you to repeat the number after me. So

1882
08:07:38.639 --> 08:07:47.439
when I say ten, you can just repeat to yourself ten.

1883
08:07:53.040 --> 08:08:02.880
Just notice, be aware of how you feel in your mind,

1884
08:08:03.240 --> 08:08:12.319
in your body, and when I say nine, you can

1885
08:08:12.400 --> 08:08:28.959
repat to yourself nine again, noticing the increase in comfort

1886
08:08:29.279 --> 08:08:42.200
and calmness in your mind and in your body. The

1887
08:08:42.360 --> 08:08:51.599
same when I say eight, when I say seven, six,

1888
08:08:54.159 --> 08:09:08.439
when I say five, four, when I say three, two,

1889
08:09:12.840 --> 08:09:26.639
and lastly when I say one, you can beat that number. Now.

1890
08:09:26.759 --> 08:09:32.360
Of course, when you do this on your own without

1891
08:09:32.439 --> 08:09:37.439
listening to me, you can say the numbers or whatever

1892
08:09:39.040 --> 08:09:47.520
speed that you feel is necessary for you, so you

1893
08:09:47.680 --> 08:09:53.599
can adapt. So you feel you want to say the

1894
08:09:53.799 --> 08:10:01.319
numbers ten down to one faster than I do, then

1895
08:10:01.360 --> 08:10:04.240
you go ahead and do that. Or if you feel

1896
08:10:05.080 --> 08:10:08.200
when you do it yourself that you'd like to have

1897
08:10:08.799 --> 08:10:17.439
more space between the numbers, maybe take a lot longer

1898
08:10:18.720 --> 08:10:24.560
to get from ten all the way down to one,

1899
08:10:28.799 --> 08:10:41.319
that's your choice also to do. So I'm going to

1900
08:10:41.479 --> 08:10:43.200
count from ten down.

1901
08:10:43.080 --> 08:10:50.279
To one, and I want to get to one.

1902
08:10:51.639 --> 08:10:57.560
That will be the end of this recording, unless, of course,

1903
08:10:57.639 --> 08:15:41.720
you're listening with music. PSI CO continue t Noight twenty

1904
08:15:45.959 --> 08:17:02.360
ninety eighty seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1905
08:17:06.720 --> 08:17:34.959
three two one. Now open your eyes, noticing how you

1906
08:17:35.080 --> 08:17:43.479
physically feel having counted down from twenty to one, allowing

1907
08:17:44.279 --> 08:17:48.720
stress and tension to leave through your fingertips and your tastes.

1908
08:17:50.240 --> 08:17:54.919
And as you focus on your fingertips, maybe they feel

1909
08:17:54.959 --> 08:18:01.119
a little bit tingling, which is I suppose quite an

1910
08:18:01.159 --> 08:18:06.119
understanding considering the tension has been exiting your body through

1911
08:18:06.159 --> 08:18:15.080
your fingertips. So now I'm going to count from twenty

1912
08:18:15.159 --> 08:18:22.639
down to one again. This time you're to feel relief

1913
08:18:22.759 --> 08:18:28.639
of tension and stress, any anxiety that you may have

1914
08:18:33.279 --> 08:18:41.680
leaving through your stomach, just leaving through your stomach, almost

1915
08:18:41.759 --> 08:18:47.520
as if it's just releasing the hole of your stomach

1916
08:18:48.360 --> 08:18:53.200
your navel to just above your chest or below your chest,

1917
08:18:53.319 --> 08:18:57.880
rather so surrounding your belly by an area, the whole area.

1918
08:19:00.040 --> 08:19:04.200
You can feel the tension of your body where there's

1919
08:19:04.319 --> 08:19:09.959
left just releasing from that area, and you may notice

1920
08:19:10.080 --> 08:19:15.319
that your stomach will become very relaxed. As my countdown

1921
08:19:16.319 --> 08:20:45.080
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1922
08:20:49.599 --> 08:21:01.720
two one, And you can open your eyes again if

1923
08:21:01.759 --> 08:21:05.360
you choose, but you can just keep them closed because

1924
08:21:05.400 --> 08:21:12.200
it feels relaxing. Just notice how your stomach feels, I

1925
08:21:12.360 --> 08:21:16.080
notice as your focus. Just do a little scan of

1926
08:21:16.200 --> 08:21:22.599
your body to notice how your body feels focusing.

1927
08:21:25.319 --> 08:21:26.200
Put your upper.

1928
08:21:26.000 --> 08:21:36.279
Body, back, chest, stomach, lax arms, hands, feet, just noticing,

1929
08:21:40.520 --> 08:21:45.240
and you know, you may start to feel more a

1930
08:21:45.400 --> 08:21:50.400
sense of tiredness, which may be the reason listening to

1931
08:21:50.520 --> 08:21:58.439
this recording, because you like to let go completely of

1932
08:21:58.599 --> 08:22:11.360
everything and drift off into a nice, natural, calm, relaxing sleep.

1933
08:22:18.919 --> 08:22:29.080
So now we're focus on your forehead, and if you choose,

1934
08:22:29.159 --> 08:22:32.439
you can incorporate your eyes in this focus as well.

1935
08:22:34.279 --> 08:22:39.680
Your forehead and your eyes. It's that whole area basically,

1936
08:22:40.639 --> 08:22:43.599
almost as if you were wearing a mask, you know,

1937
08:22:43.799 --> 08:22:51.799
like a batman mask or something, or I'm trying to

1938
08:22:52.639 --> 08:22:54.720
sorrow or something, you know, the kind of mask that

1939
08:22:54.840 --> 08:22:57.680
covers your eyes but also covers quite a lot of

1940
08:22:57.720 --> 08:23:04.520
the forehead. I'm focusing on that area, because that's the

1941
08:23:04.639 --> 08:23:09.000
area that we're now going to release tension, stress from

1942
08:23:09.040 --> 08:23:15.279
your mind, your brain, from your mind, and any tension

1943
08:23:15.360 --> 08:23:19.360
that you may have remain your face, in your neck

1944
08:23:19.840 --> 08:23:25.680
and your jaw, in your eyes, your forehead, or your scalp.

1945
08:23:27.279 --> 08:23:32.599
So basically any tension within your head area, including your

1946
08:23:32.759 --> 08:23:41.479
mind and your brain, that's going to be released through

1947
08:23:41.520 --> 08:23:48.319
your forehead and your eyes. As I count down again

1948
08:23:48.479 --> 08:24:59.240
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight,

1949
08:25:04.040 --> 08:25:24.400
seven six five war three.

1950
08:25:33.639 --> 08:25:42.240
One L.

1951
08:25:45.439 --> 08:25:52.759
She scared your face with jaw, your eyes, the cheap bads,

1952
08:25:53.000 --> 08:26:02.439
your ears, a forehead, your scalp, your neck, back of

1953
08:26:02.520 --> 08:26:06.240
your neck and front of your neck, the side of

1954
08:26:06.319 --> 08:26:17.159
your neck, and your throat. Noticing being aware of the

1955
08:26:17.319 --> 08:26:28.680
comfort increased being relaxation, not just in your head and

1956
08:26:28.919 --> 08:26:39.720
neck and mind, also the rest of your body. Notice

1957
08:26:39.840 --> 08:26:46.040
how loose and calm you film, and how easily.

1958
08:26:47.759 --> 08:26:49.319
It is to just let go.

1959
08:26:52.119 --> 08:27:07.880
Completely, let go completely and easily.

1960
08:27:15.680 --> 08:27:19.319
So what I'm gonna do, vow, is We're to focus

1961
08:27:19.479 --> 08:27:26.680
on the top of your head. Are we going to

1962
08:27:26.840 --> 08:27:35.959
allow every last piece of tension or stress, the mind

1963
08:27:37.159 --> 08:27:43.159
be lingering or hiding in your body or mind, my head.

1964
08:27:44.479 --> 08:27:44.880
To just.

1965
08:27:46.639 --> 08:27:53.000
Be sucked out on the top of your head, released,

1966
08:27:56.919 --> 08:28:03.959
to be air, sucked down into the clouds. Let a

1967
08:28:04.080 --> 08:28:09.279
big cloud of got your head. It's like a whirlpool.

1968
08:28:10.119 --> 08:28:14.959
This is can suck that tension our the top of

1969
08:28:15.040 --> 08:28:26.639
your head. Just take her away. Good to focus. Imagine

1970
08:28:26.680 --> 08:28:30.319
an opening on the top of your head with that

1971
08:28:30.759 --> 08:28:36.279
tension and stress and any maybe issues, maybe worries of

1972
08:28:36.840 --> 08:28:38.959
sads that are no use to you.

1973
08:28:39.119 --> 08:28:42.880
Now you can all be sucked down at the top

1974
08:28:42.959 --> 08:28:43.319
of your.

1975
08:28:43.279 --> 08:28:51.159
Head, taken away. As I count down again, I'm twenty

1976
08:28:51.599 --> 08:29:31.959
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

1977
08:29:37.319 --> 08:30:34.840
fourteen thirteen, twelve, eleven, nine, eight seven, six, five.

1978
08:30:40.080 --> 08:30:45.159
Four three.

1979
08:30:54.720 --> 08:31:21.360
One bre Noticing how you feel, how relaxed and calm

1980
08:31:23.360 --> 08:31:37.680
you physically and mentally feel right now, help peaceful your

1981
08:31:37.959 --> 08:31:44.240
mind feels. It feels so nice to just let go,

1982
08:31:46.520 --> 08:31:55.799
to give yourself some space to breathe easily, to think calmly,

1983
08:32:00.919 --> 08:32:06.080
just to take a break from all that pointless worry

1984
08:32:07.599 --> 08:32:11.880
concerns about things that you don't need to think about

1985
08:32:15.080 --> 08:32:22.439
right now, because this is your time to let go.

1986
08:32:23.799 --> 08:32:33.560
This is your space to enjoy feeling deeply relaxed, peaceful

1987
08:32:33.680 --> 08:32:40.959
in your mind, relaxed in your body. They can feel

1988
08:32:41.520 --> 08:32:50.119
so good, so nice to just not have to do

1989
08:32:50.840 --> 08:33:02.040
anything to be able to really enjoy that serenity that

1990
08:33:02.240 --> 08:33:10.240
comes of letting go completely, that peacefulness that comes with.

1991
08:33:16.959 --> 08:33:18.319
Being in this.

1992
08:33:20.119 --> 08:33:30.200
Peaceful space. And you can keep this sense of calmness

1993
08:33:31.040 --> 08:33:42.159
for as long as you choose. If you choose to

1994
08:33:42.439 --> 08:33:49.639
drift off into a deep, healing, natural sleep, then you

1995
08:33:49.720 --> 08:34:01.279
can do that. It's completely up to you, and you

1996
08:34:01.360 --> 08:34:05.959
can keep this feeling of calmness physically and in your

1997
08:34:06.080 --> 08:34:14.119
mind for as long as you choose to feel completely relaxed,

1998
08:34:19.799 --> 08:34:28.599
completely relaxed. And I'd like you to make up your

1999
08:34:28.799 --> 08:34:41.479
mind that you're going to relax, and I want to

2000
08:34:41.560 --> 08:34:45.000
explore that with you. What it feels like when you

2001
08:34:45.119 --> 08:34:54.200
actually decide that you're going to relax, not forcing yourself,

2002
08:34:54.319 --> 08:35:00.520
but giving yourself that. I guess it is a com really,

2003
08:35:00.560 --> 08:35:07.479
isn't it. When you're telling yourself relax in a gentle

2004
08:35:07.639 --> 08:35:14.639
but firm way that only you can really tell yourself

2005
08:35:15.119 --> 08:35:17.959
in that way. You can't only have someone else saying

2006
08:35:18.000 --> 08:35:22.880
to you and now it relax, relax, you know, and

2007
08:35:24.080 --> 08:35:26.319
it needs to be gentle. But you can't someone else

2008
08:35:26.360 --> 08:35:34.439
can't really have the same the same kind of influence

2009
08:35:35.639 --> 08:35:43.759
or power that you have over your own physicality, over

2010
08:35:44.000 --> 08:35:53.200
how you feel, because when you say it to yourself,

2011
08:35:54.479 --> 08:36:01.479
it means more. It's personal, and your brain and your

2012
08:36:01.880 --> 08:36:06.599
unconscious mind and your body listens to what you say.

2013
08:36:08.919 --> 08:36:12.360
So for example, we'll test it out and do a

2014
08:36:12.400 --> 08:36:16.360
little test, a few little tests along the way, and

2015
08:36:16.479 --> 08:36:21.479
you can get more of an idea of the force,

2016
08:36:22.439 --> 08:36:29.119
a positive force that you can have in creating a

2017
08:36:29.319 --> 08:36:33.279
sense of comfort and relaxation in your body and your

2018
08:36:33.360 --> 08:36:42.680
mind quite quickly just by you telling yourself to relax.

2019
08:36:47.319 --> 08:36:50.959
So I'm going to start by let's focus on your hands.

2020
08:36:54.599 --> 08:36:56.799
So focus on your hands and just tell your hands

2021
08:36:57.159 --> 08:37:03.119
to relax, and just say relax. As you focus on

2022
08:37:03.200 --> 08:37:10.159
your hands, you could say my hands are relaxed, or

2023
08:37:10.200 --> 08:37:14.360
I want my hands to relax. I think if you

2024
08:37:14.479 --> 08:37:21.279
actually do it directly by focusing and imagining that your

2025
08:37:21.439 --> 08:37:25.240
hands can hear what you're saying. You know they've got

2026
08:37:25.279 --> 08:37:27.560
little ears, which is a little weird.

2027
08:37:30.159 --> 08:37:41.560
So talking to your hands and just say relax, nodicin.

2028
08:37:47.400 --> 08:38:02.720
Your hands. Start to relax. Now, focus on your eyes

2029
08:38:03.240 --> 08:38:06.479
and tell your eyes to relax. You just say in

2030
08:38:06.560 --> 08:38:13.639
the same word relax and find the right tone for you.

2031
08:38:13.639 --> 08:38:20.599
You know, I might say relax, but you you might

2032
08:38:20.720 --> 08:38:28.080
say relax or relax. You know, you might say it

2033
08:38:28.200 --> 08:38:35.799
differently to yourself, and that's important for you to gauge

2034
08:38:36.119 --> 08:38:40.919
what feels the right for you. To just tell your

2035
08:38:41.080 --> 08:38:46.639
eyes to relax whilst focusing on your eyes, your eyelids,

2036
08:38:46.799 --> 08:38:52.159
the muscles around your eyes, your eyebrows, and just tell

2037
08:38:52.279 --> 08:39:27.400
your eyes directly relax now. Now, I just did that myself,

2038
08:39:27.799 --> 08:39:37.560
and sometimes you may feel that you need a bit

2039
08:39:37.680 --> 08:39:43.439
more time for the different parts to relax, you know,

2040
08:39:43.520 --> 08:39:48.000
because I start talking again and maybe that part hasn't

2041
08:39:48.119 --> 08:39:51.279
relaxed fully. But what will happen is it will just

2042
08:39:51.400 --> 08:39:56.200
continue to relax even though I'm talking. That's happened with

2043
08:39:56.400 --> 08:40:03.799
my eyes. Thing else I noticed is when I started

2044
08:40:03.840 --> 08:40:07.880
focusing on my eyes, they actually almost became They got

2045
08:40:07.959 --> 08:40:10.880
worse before they got better in a way. So I

2046
08:40:10.959 --> 08:40:15.639
felt a degree of tension growing in my eyes and

2047
08:40:15.759 --> 08:40:20.240
then disappearing. So I think what that was really was

2048
08:40:20.360 --> 08:40:26.319
just me becoming more aware of the tension that was

2049
08:40:26.400 --> 08:40:30.919
already there that I wasn't I wasn't focused on it before,

2050
08:40:32.200 --> 08:40:40.319
so I wasn't really acknowledging it or really conscious to

2051
08:40:40.520 --> 08:40:53.639
those feelings. Yeah, my eyes is still continuing to relax,

2052
08:40:54.279 --> 08:40:59.880
as well as my hands. Actually, my hands had got

2053
08:41:00.159 --> 08:41:06.400
certain kind of energy, like not buzzing, but I can

2054
08:41:06.520 --> 08:41:11.360
kind of feel a degree of energy in my hands.

2055
08:41:14.560 --> 08:41:19.279
Maybe that's where the tension is being released. Maybe that's

2056
08:41:19.439 --> 08:41:29.279
causing that. The next part, I think we should focus

2057
08:41:29.360 --> 08:41:31.720
on the back of the neck. That's the part which

2058
08:41:31.720 --> 08:41:36.479
is quite often well for me, holds tension. I don't

2059
08:41:36.520 --> 08:41:39.360
know about it for yourself, but I think it's quite

2060
08:41:40.439 --> 08:41:47.599
a standard place where tension is sometimes held. So, and

2061
08:41:47.919 --> 08:41:50.840
I'm doing exactly what you're doing as you do it

2062
08:41:50.919 --> 08:41:54.919
as well, so I'm telling my body parts to relax

2063
08:41:55.000 --> 08:41:57.840
as well. So if you tell your neck the back

2064
08:41:57.919 --> 08:42:00.439
of your neck, focus on the back of your neck

2065
08:42:00.560 --> 08:42:07.520
and just say relax in your own words, in your

2066
08:42:07.560 --> 08:42:11.200
own tone, in your own voice. You can say out loud,

2067
08:42:11.319 --> 08:42:15.520
or you can just say it to yourself internally, but

2068
08:42:15.639 --> 08:42:20.000
you're focusing, and you're saying it literally to the.

2069
08:42:20.040 --> 08:42:22.799
Back of your neck, as if the back of your

2070
08:42:22.880 --> 08:42:29.840
neck can actually hear what you're saying, So do that now,

2071
08:42:30.080 --> 08:42:34.599
just say relax so back of your neck and I'll

2072
08:42:34.639 --> 08:42:35.159
do the same.

2073
08:43:14.000 --> 08:43:17.479
Now, what I noticed in you may have had similar

2074
08:43:17.599 --> 08:43:22.040
thing is even though I was focusing on the back

2075
08:43:22.119 --> 08:43:33.000
of my neck, other parts started to I don't know,

2076
08:43:33.360 --> 08:43:36.759
showed themselves to me or maybe because they want to

2077
08:43:36.799 --> 08:43:40.680
be relaxed as well. But I started noticing the feelings

2078
08:43:40.720 --> 08:43:44.159
in my shoulders, tension in my shoulders and in my

2079
08:43:44.279 --> 08:43:51.479
upper back. Whether that was because my back of my

2080
08:43:51.639 --> 08:43:57.439
neck was saying I'm pretty much okay, it's the other

2081
08:43:57.560 --> 08:44:06.759
parts that need attention, but my low of my back

2082
08:44:06.840 --> 08:44:10.599
of my neck is still relaxing. But I just became

2083
08:44:10.720 --> 08:44:17.040
more aware of other parts that needed attention. Now, this

2084
08:44:17.240 --> 08:44:22.119
might happen and it's not. It doesn't mean that it's

2085
08:44:22.200 --> 08:44:27.680
going wrong. It just means you're being notified with more

2086
08:44:27.759 --> 08:44:35.439
places that also want to feel relaxed. So I'm going

2087
08:44:35.520 --> 08:44:39.599
to focus on my upper back. So you can do

2088
08:44:39.759 --> 08:44:45.479
the same, even if you don't have any feelings of

2089
08:44:45.680 --> 08:44:50.360
tension that are obvious in your other back. If you

2090
08:44:50.520 --> 08:44:55.520
just focus on your back and the whole area from

2091
08:44:55.560 --> 08:44:57.439
the shoulder blades down.

2092
08:44:59.040 --> 08:45:00.119
To the middle of your back, a.

2093
08:45:01.040 --> 08:45:10.799
Spine, and me, it's more the shoulder plates more. Yeah,

2094
08:45:10.919 --> 08:45:16.000
that's the parts that are really sort of given me

2095
08:45:17.759 --> 08:45:22.439
that not that it needs relaxing sounds gonna ask that

2096
08:45:22.599 --> 08:45:25.919
part to relax, and you can do the same. Now

2097
08:45:37.119 --> 08:45:53.080
relax up the back. There's something strange happened there. And

2098
08:45:53.240 --> 08:45:55.639
this often happens.

2099
08:45:55.720 --> 08:45:56.599
I've been doing this for.

2100
08:45:59.520 --> 08:46:06.279
Sixty years or something, and often I'm one surprised but

2101
08:46:06.959 --> 08:46:13.400
amazed really that there can be a feeling. So when

2102
08:46:13.439 --> 08:46:16.720
I was focusing on the back of my neck, my

2103
08:46:16.880 --> 08:46:21.599
upper back was starting to feel quite stressed and in

2104
08:46:21.840 --> 08:46:27.319
need of attention. As soon as I started talking to

2105
08:46:27.479 --> 08:46:32.159
you about my upper back and talking about, you know,

2106
08:46:32.680 --> 08:46:37.560
getting ready to ask the upper back to relax, my

2107
08:46:37.759 --> 08:46:43.400
the back already started to relax. It's almost as if

2108
08:46:43.439 --> 08:46:49.080
it doesn't need to hear the words, just needs attention,

2109
08:46:53.840 --> 08:47:05.880
just needs to be noticed. That is something that often

2110
08:47:06.080 --> 08:47:13.080
happens in this type of situation is when you start

2111
08:47:14.119 --> 08:47:19.119
to relax a couple of parts of your body, as

2112
08:47:19.200 --> 08:47:25.639
we've done with our hands, our eyes and eyelids, and.

2113
08:47:25.880 --> 08:47:34.560
Now back of the neck, top of the back, up

2114
08:47:34.639 --> 08:47:36.799
a back, the rest of.

2115
08:47:36.840 --> 08:47:44.240
The body seems to just take notice and decide in

2116
08:47:44.360 --> 08:47:52.080
its own way to start relaxing. Other parts of your

2117
08:47:52.119 --> 08:48:02.560
body start to just become looser. I suppose it's kind

2118
08:48:02.599 --> 08:48:06.119
of like a bit of an avalanche, you know, the

2119
08:48:06.200 --> 08:48:09.840
little ball starts rolling before you know it. The whole

2120
08:48:09.919 --> 08:48:22.159
of your body is completely relaxed and can't And if

2121
08:48:22.200 --> 08:48:30.040
you focus on your face, you focus on your eyes,

2122
08:48:32.439 --> 08:48:38.759
your eyelids, your eyebrows, and the muscles around your eyes.

2123
08:48:43.720 --> 08:48:48.439
Maybe you start to notice that your forehead is more

2124
08:48:48.560 --> 08:48:53.599
relaxed than it was. Maybe your face is more relaxed.

2125
08:48:56.279 --> 08:48:59.919
I would say my entire face is a lot more

2126
08:49:00.119 --> 08:49:13.799
relaxed than it was. So you're going to focus now

2127
08:49:14.000 --> 08:49:21.840
on your shoulders again, just like before, Just tell your shoulders,

2128
08:49:22.560 --> 08:49:25.040
and you can't do them in the digity. You can

2129
08:49:25.119 --> 08:49:29.240
do the right shoulder and left shoulder. I just generally

2130
08:49:29.319 --> 08:49:33.639
do both at the same time, and just tell your

2131
08:49:33.720 --> 08:49:38.240
shoulders as you focus on them in your mind, focus

2132
08:49:38.439 --> 08:49:43.040
on the how they feel. Maybe you can see them

2133
08:49:43.520 --> 08:49:53.639
in your mind's eye. Just tell your shoulders to relax

2134
08:50:31.279 --> 08:50:47.560
as nice as they relax. But I didn't notice, especially

2135
08:50:47.599 --> 08:50:54.040
with my back, is the connection between the different parts

2136
08:50:55.560 --> 08:51:05.319
the back, the shoulders, the neck being all connected and

2137
08:51:05.520 --> 08:51:12.000
being such a large part of your body, it's always

2138
08:51:12.159 --> 08:51:20.759
hard to separate them from each other. My lower back

2139
08:51:20.880 --> 08:51:29.520
is starting to relax on its own. Maybe I'm going

2140
08:51:29.599 --> 08:51:35.639
too slow, and that could be an issue because we

2141
08:51:35.799 --> 08:51:41.799
all go at different speeds. And the idea of the

2142
08:51:41.919 --> 08:51:44.720
beginning of this recording was for you to be able

2143
08:51:44.759 --> 08:52:00.560
to just say to yourself, relax without focusing on any

2144
08:52:00.759 --> 08:52:06.159
particular part of your body. Because when you know that,

2145
08:52:07.119 --> 08:52:19.279
telling your hands to relax and your hands relax, You

2146
08:52:19.439 --> 08:52:26.720
tell your eyelids, your eyes, and muscles around your eyes

2147
08:52:28.000 --> 08:52:41.759
and your eyebrows to relax, and they relax. You tell

2148
08:52:41.959 --> 08:52:53.759
the back of your neck to relax, and it relaxes.

2149
08:53:01.759 --> 08:53:21.520
You tell your up back to relax, and they relaxes.

2150
08:53:29.200 --> 08:53:31.200
You tell your shoulders.

2151
08:53:32.520 --> 08:53:44.680
To relax, and they relax.

2152
08:54:08.360 --> 08:54:09.080
You told your.

2153
08:54:09.040 --> 08:54:15.680
Hands to relax, they relaxed, and they continued to relax.

2154
08:54:21.520 --> 08:54:27.159
When you told your eyelids, the muscles around your eyes,

2155
08:54:28.200 --> 08:54:40.080
your eyebrows to relax, they relaxed and continue to relax.

2156
08:54:46.439 --> 08:54:50.080
When you told the back of your neck, focused on.

2157
08:54:50.159 --> 08:54:51.159
The back of your neck.

2158
08:54:54.680 --> 08:55:06.599
And told it to relax and relaxed and continued to relax.

2159
08:55:14.759 --> 08:55:23.880
When you told your upper back to relax, be relaxed,

2160
08:55:24.520 --> 08:55:40.840
and continued to relax. That's with your shoulders. He told

2161
08:55:40.880 --> 08:55:49.159
your shoulders to relax, and your shoulders relaxed and continued

2162
08:55:54.319 --> 08:55:55.000
to relax.

2163
08:56:00.680 --> 08:56:05.680
And it's not just that, it's.

2164
08:56:08.319 --> 08:56:12.720
That the rest of your body has also been listening,

2165
08:56:14.439 --> 08:56:20.479
and their relaxation has been spreading. So from your eyes,

2166
08:56:20.840 --> 08:56:28.119
the relaxation spread to your forehead, around your face.

2167
08:56:28.000 --> 08:56:41.080
Into your skin, into your jaw, into.

2168
08:56:40.919 --> 08:56:45.240
The fronts and sides of your neck, all way down

2169
08:56:45.400 --> 08:56:58.360
your chest and stomp your relaxed hands and shoulders meet

2170
08:56:58.479 --> 08:57:08.759
up through your arms, renas your forearms, your upper arms, elbows,

2171
08:57:08.959 --> 08:57:26.319
your wrists, let it go the lower back, your hips,

2172
08:57:26.880 --> 08:57:34.759
buttocks growing, or just start to relax and continue even

2173
08:57:36.520 --> 08:57:40.479
comfort spreading through your legs.

2174
08:57:45.319 --> 08:57:47.560
All the way down to your.

2175
08:57:47.479 --> 08:57:57.279
Ankles, the tops of your feet, the side of your feet,

2176
08:57:59.119 --> 08:58:10.000
and the bottom of your feet, relaxing into your toes.

2177
08:58:13.799 --> 08:58:38.639
Each tone relaxing come pleas And as your body relaxes more,

2178
08:58:39.200 --> 08:58:54.479
your mind becomes slower, peaceful.

2179
08:59:01.639 --> 08:59:03.360
To the point where.

2180
08:59:05.240 --> 08:59:17.759
If you choose to fall asleep, he can easy do that,

2181
08:59:23.439 --> 08:59:33.439
easy drift the way because there's nothing going on in

2182
08:59:33.560 --> 08:59:50.759
your mind. The praise speaceful, your body continues.

2183
08:59:53.880 --> 08:59:54.520
To rise.

2184
09:00:18.360 --> 09:00:24.400
And with that connection between your body relaxing, the word

2185
09:00:25.720 --> 09:00:38.159
do you say to yourself relax means that you don't

2186
09:00:38.400 --> 09:00:44.840
need to focus on just one part. You can just

2187
09:00:45.040 --> 09:01:02.639
focus on your entire body saying the powerful word relax.

2188
09:01:12.400 --> 09:01:13.360
And there's uh.

2189
09:01:15.000 --> 09:01:34.159
Those familiar sensations of comfort spreading throughout your body, listening

2190
09:01:34.439 --> 09:01:35.919
and calming.

2191
09:01:37.799 --> 09:01:39.200
And heathing.

2192
09:01:42.759 --> 09:01:54.200
Every part of your body, heathing more relaxed.

2193
09:02:08.840 --> 09:02:12.599
So all we need to do now one is just.

2194
09:02:14.400 --> 09:02:32.840
Tell yourself relax, sir, heating completely.

2195
09:02:34.560 --> 09:02:36.720
Come for the boll come.

2196
09:02:48.599 --> 09:03:24.159
So relaxed, starting now with number twenty ninety eighteen seventy

2197
09:03:37.840 --> 09:05:24.400
sixty fifty four thirty well.

2198
09:06:04.040 --> 09:08:22.839
Er not.

2199
09:09:49.639 --> 09:12:08.239
Eight ususu.

2200
09:11:09.080 --> 09:15:09.480
Usus us.

2201
09:16:43.199 --> 09:17:06.400
One two cut down ten to one ten nine eight

2202
09:17:09.239 --> 09:17:34.040
seven six five four three two one. And maybe that

2203
09:17:34.239 --> 09:17:38.360
was a bit too quick in order to relax. Maybe

2204
09:17:38.400 --> 09:17:42.680
it's a bit too fast for you to notice the

2205
09:17:44.000 --> 09:17:50.800
calming of your body, maybe even a little bit of

2206
09:17:50.919 --> 09:17:54.839
pressure there, Like you'll count it down from ten to one.

2207
09:17:54.959 --> 09:17:58.239
What do you expect me to do? Man? Expect me

2208
09:17:58.319 --> 09:18:02.599
to STI go with floppy just because you're counting down.

2209
09:18:06.760 --> 09:18:06.959
Too.

2210
09:18:07.959 --> 09:18:11.480
If you try again, but this time I'll go this

2211
09:18:11.680 --> 09:18:18.919
slower this time, and you focus on the whole of

2212
09:18:19.000 --> 09:18:25.800
your body before we focus on your legs. Just notice

2213
09:18:27.400 --> 09:18:40.160
how your body does start to feel more relaxed with

2214
09:18:41.440 --> 09:19:34.360
every number that I count down ten, nine, eight, seven, six, five, four,

2215
09:19:41.800 --> 09:20:16.959
three two one.

2216
09:20:22.480 --> 09:20:22.720
Wow.

2217
09:20:28.319 --> 09:20:34.000
And just notice how how you feel generally, how your

2218
09:20:34.040 --> 09:20:48.400
body feels. It's not necessarily even about yeah, counting down

2219
09:20:48.680 --> 09:20:55.279
from ten to one. It's that space that you have,

2220
09:20:56.599 --> 09:21:20.160
that space between being active physically or mentally, just sitting

2221
09:21:20.400 --> 09:21:25.199
or lying down, just being there, not doing anything, not

2222
09:21:25.519 --> 09:21:32.519
saying anything, nor deeding to think about anything. So it

2223
09:21:32.639 --> 09:21:36.199
opens up a space, you know, a bit of a space,

2224
09:21:37.160 --> 09:21:46.760
a gap. And the more I cam down from the

2225
09:21:46.839 --> 09:21:54.440
tental one, the bigger that gap becomes. So there's that

2226
09:21:54.680 --> 09:22:06.519
gap of calmness, of comfort and relax stations. It's a

2227
09:22:06.639 --> 09:22:20.080
nice feeling, yeah, And it moves those stresses or discomforts

2228
09:22:20.160 --> 09:22:33.000
physically or emotionally, moves them away. Allows you.

2229
09:22:35.720 --> 09:22:36.239
To just.

2230
09:22:39.199 --> 09:22:45.919
Slow down. Someone to count again from ten down to one,

2231
09:22:46.360 --> 09:22:56.559
and notice that gap widening, the gap, and as it widens,

2232
09:22:56.639 --> 09:23:03.000
it's almost like the stress, so attention falls into the gap.

2233
09:23:16.480 --> 09:23:33.120
It gives you that distance, that space. Now ten nine

2234
09:23:36.800 --> 09:24:58.959
six eight seven, six five four three T.

2235
09:25:17.559 --> 09:25:17.800
One.

2236
09:25:29.680 --> 09:25:33.720
How did your body feel.

2237
09:25:35.680 --> 09:25:35.839
Now?

2238
09:25:48.559 --> 09:26:01.199
Can you notice that you feeling calmer? Are you feeling

2239
09:26:03.559 --> 09:26:30.959
more relaxed as we now focus on your legs, just

2240
09:26:31.120 --> 09:26:52.480
your legs. We're just gonna start with focusing on your thighs.

2241
09:27:07.319 --> 09:27:11.599
Of course, it's not the most exciting thing to be doing,

2242
09:27:12.400 --> 09:27:18.760
because I'm sure like most of your body is not

2243
09:27:19.040 --> 09:27:31.440
not going on right now. Just focusing on the whole

2244
09:27:31.559 --> 09:27:37.959
of your thighs, the tops of your thighs, the sides

2245
09:27:38.080 --> 09:27:45.080
of your thighs, the bottoms of your thighs, your outer thighs,

2246
09:27:45.199 --> 09:27:50.080
and your inner thighs. Basically the whole of your thigh

2247
09:27:50.239 --> 09:27:58.959
that leads into your hip and it goes down to

2248
09:27:59.199 --> 09:28:13.239
your knee joints. Now, this is a big area. It's

2249
09:28:13.279 --> 09:28:18.760
a very heavy area. It's very strong, probably the strongest

2250
09:28:19.760 --> 09:28:32.919
muscles in your body or in your thighs. But I

2251
09:28:33.000 --> 09:28:41.279
don't think we perhaps will give enough attention to our thighs.

2252
09:28:47.239 --> 09:28:58.000
Perhaps we don't acknowledge how important our thighs are to

2253
09:28:58.199 --> 09:29:18.800
our lives, how much they actually do for us all

2254
09:29:18.919 --> 09:29:29.639
through our lives. And it may seem to sound really weird.

2255
09:29:29.440 --> 09:29:29.519
But.

2256
09:29:32.400 --> 09:29:38.559
I think that all of our body parts, especially our thighs,

2257
09:29:39.519 --> 09:29:46.839
need some TLC, a bit of love shown, a bit

2258
09:29:46.879 --> 09:30:05.599
of acknowledgement, thank you, gratitude for what our thighs do

2259
09:30:05.839 --> 09:30:15.519
for us. And I know this may sound a bit strange.

2260
09:30:18.120 --> 09:30:21.160
Maybe you think, why am I? Surely how I should

2261
09:30:21.160 --> 09:30:24.199
be out in the garden hugging a tree or something.

2262
09:30:25.800 --> 09:30:31.199
Wow, it's hard to set.

2263
09:30:31.040 --> 09:30:34.199
A microphone up on a tree. That's why I'm doing

2264
09:30:34.239 --> 09:30:36.919
this indoors. Otherwise I would be outside hugging a tree.

2265
09:30:38.080 --> 09:30:46.839
Now I can't see the television from the tree. If

2266
09:30:46.879 --> 09:30:52.279
you move down to your knees gain such an important part.

2267
09:30:56.559 --> 09:31:01.680
And I think we don't necessarily I'll speak for myself here.

2268
09:31:04.160 --> 09:31:09.239
I don't necessarily appreciate all that my needs do for

2269
09:31:09.400 --> 09:31:15.839
me until I have a problem with my knee. It's occasionally,

2270
09:31:15.919 --> 09:31:20.879
if I ever maybe i'll bash it or it's aching

2271
09:31:21.080 --> 09:31:27.440
for some reason. It's then that I realize how much

2272
09:31:27.599 --> 09:31:31.199
it does. You know, the benefit of being able to

2273
09:31:32.160 --> 09:31:41.360
use my legs without any kind of physical discomfort is

2274
09:31:42.199 --> 09:31:50.919
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2275
09:31:52.080 --> 09:31:59.040
You know that's comfort. But as you focus on your knees,

2276
09:32:01.199 --> 09:32:06.839
regardless of how your knees feel. You can have that

2277
09:32:07.120 --> 09:32:13.279
sense of gratitude and love to your needs for all

2278
09:32:13.440 --> 09:32:25.639
that they do for you, and you can still have

2279
09:32:25.800 --> 09:32:30.879
that attention on your thighs. Maybe notice how your thighs feel,

2280
09:32:33.080 --> 09:32:51.120
Maybe notice that they are relaxing more deeply as you

2281
09:32:51.279 --> 09:32:56.440
focus now on the bottoms of your legs, your shins,

2282
09:32:57.360 --> 09:33:03.839
and your calf muscles. The bones between your knees and

2283
09:33:03.959 --> 09:33:11.519
your feet incorporates, and the course, your ankles so important.

2284
09:33:17.199 --> 09:33:22.000
Anyone that's had even like the slightest sprain of an

2285
09:33:22.040 --> 09:33:30.120
ankle knows how how much we take our ankles for granted.

2286
09:33:36.040 --> 09:33:38.040
And it's kind of strange in a way when you

2287
09:33:38.160 --> 09:33:43.720
think that. You know, logically, our wrists are a lot

2288
09:33:43.879 --> 09:33:48.720
thinner than the rest of their arms, which is okay,

2289
09:33:48.839 --> 09:33:52.519
it doesn't I can't see any problem with that because

2290
09:33:52.559 --> 09:33:59.199
we're just picking stuff up. Our ankles so much thinner

2291
09:34:00.480 --> 09:34:09.040
then the rest of our legs, and from a physics

2292
09:34:09.120 --> 09:34:14.839
perspective or logical even it doesn't really make sense that

2293
09:34:15.000 --> 09:34:22.760
all this weight will ultimately be resting on your ankles

2294
09:34:23.839 --> 09:34:37.279
then leading to your feet. That thin area, thin bone. Yeah,

2295
09:34:37.360 --> 09:34:43.040
it does so much great work, supports us supports our

2296
09:34:43.120 --> 09:34:55.000
body for a lifetime, helps us to balance, helps you

2297
09:34:55.199 --> 09:35:08.480
to get around and be mobile. And there's the calf muscles.

2298
09:35:08.519 --> 09:35:16.120
Of course, when I was younger, I couldn't see the

2299
09:35:16.199 --> 09:35:21.279
point in calf muscles. Didn't seem to do anything. Okay,

2300
09:35:22.400 --> 09:35:25.919
if I walked around on tiptoes, then my calf muscles

2301
09:35:26.000 --> 09:35:29.480
get some work. But of course that's not true. The

2302
09:35:29.639 --> 09:35:34.000
calf muscles are being used whenever we use the legs

2303
09:35:39.599 --> 09:35:52.239
and your shins there to protect your lower legs, shaped

2304
09:35:52.279 --> 09:35:57.000
in a way, almost as a protector for the bone,

2305
09:36:04.559 --> 09:36:16.720
leading of course to your ankles and your feet. We're

2306
09:36:16.760 --> 09:36:18.680
not going to focus on your feet. We're just going

2307
09:36:18.720 --> 09:36:25.000
to focus on the legs. And I realize, and now

2308
09:36:25.080 --> 09:36:29.639
that I've mentioned your feet, you probably focuses on them anyway,

2309
09:36:30.199 --> 09:36:32.760
So maybe I should focus on your feet a little bit.

2310
09:36:36.760 --> 09:36:41.199
You can have them in your awareness the same as

2311
09:36:41.279 --> 09:36:45.639
you have your thighs in your awareness. Even though we

2312
09:36:45.760 --> 09:36:51.680
haven't been focusing on your thighs a few minutes, we've

2313
09:36:51.760 --> 09:37:06.319
been focusing on your ankles. Do that sensation of comfort

2314
09:37:09.040 --> 09:37:21.000
in your thighs and there's that movement of energy because

2315
09:37:21.040 --> 09:37:28.000
the thighs hold lots of different sensations. Of course, there's

2316
09:37:28.040 --> 09:37:32.800
the muscles, the big strong muscles that we have in

2317
09:37:32.879 --> 09:37:46.720
our thighs. But the skin on the outside of the thighs,

2318
09:37:47.720 --> 09:37:52.559
as in the outside of all of our body, can be.

2319
09:37:52.760 --> 09:38:03.839
Very sensitive, sensitive to the touch, sensitive to temperature.

2320
09:38:10.400 --> 09:38:17.959
And inside your thighs the bones, there's the muscle, there's

2321
09:38:18.000 --> 09:38:23.080
the blood, vessels, the arch trees, all this stuff that's

2322
09:38:23.319 --> 09:38:32.160
inside your thighs. I guess sometimes it'd be nice if

2323
09:38:32.160 --> 09:38:37.040
you could actually put your fingers inside your thighs and

2324
09:38:37.120 --> 09:38:42.879
a message, so you can message on the outside, of course,

2325
09:38:43.720 --> 09:38:46.000
and to be able to get deep into the muscles,

2326
09:38:47.040 --> 09:38:52.199
to be able to just message inside your thighs, message

2327
09:38:52.199 --> 09:39:00.959
in the bones of your leg, message in or the veins,

2328
09:39:01.160 --> 09:39:11.400
and just gently healing your fives and you could move

2329
09:39:11.559 --> 09:39:18.919
down message and inside your knees, just message in those bones,

2330
09:39:19.959 --> 09:39:25.440
but with healing fingertips, spreading that healing.

2331
09:39:25.239 --> 09:39:29.839
Energy deep into the choice of your knees.

2332
09:39:35.279 --> 09:39:38.959
Of course, there's the back of your your knee, you know,

2333
09:39:39.080 --> 09:39:45.080
the inside crease where your knee is. It's a really

2334
09:39:45.319 --> 09:39:51.199
sensitive area. Really, it feels very nice when you stroke it.

2335
09:39:52.599 --> 09:39:55.919
That might be because it's an area that's not really

2336
09:39:56.120 --> 09:40:02.639
touched very often. It's almost like a hidden part, a

2337
09:40:02.959 --> 09:40:07.199
crease in your legs. It's almost.

2338
09:40:09.160 --> 09:40:09.879
Like a part that.

2339
09:40:11.680 --> 09:40:22.919
Has a sensitivity, which is a little bit different. Of course,

2340
09:40:22.959 --> 09:40:33.440
it's protected by your legs. So you can imagine putting

2341
09:40:34.360 --> 09:40:44.680
your fingers into that crease in your legs, folding between

2342
09:40:44.760 --> 09:40:49.839
your legs, you can just message with your fingertips. Imagine

2343
09:40:49.839 --> 09:40:56.239
your fingertips going inside, message in the muscle or tissue.

2344
09:41:00.839 --> 09:41:05.080
You can of course field the the bones of your knees,

2345
09:41:06.599 --> 09:41:17.040
healing through your fingertips, and then as you go down

2346
09:41:19.919 --> 09:41:22.720
to your calf muscles, and that's the part I'd like

2347
09:41:22.800 --> 09:41:27.480
to be able to really put my fingertips deep inside

2348
09:41:28.279 --> 09:41:37.199
my calf muscles, massage in every single tissue of that muscle,

2349
09:41:38.800 --> 09:41:48.720
healing every part, and then doing the same for my shins,

2350
09:41:51.919 --> 09:42:00.199
massage in gently stroking the bones, gently stroking them in

2351
09:42:00.480 --> 09:42:07.639
a loving way, because they deserve to be treated as

2352
09:42:07.760 --> 09:42:11.760
the precious bones that they are, because our legs are

2353
09:42:11.800 --> 09:42:15.599
so precious as in all the other parts of our body,

2354
09:42:18.080 --> 09:42:32.080
and more precious of amyture on the planet. When you

2355
09:42:32.279 --> 09:42:44.440
start to think about the legs in this way, it

2356
09:42:44.519 --> 09:42:47.239
can change your perspective.

2357
09:42:49.959 --> 09:42:51.160
It might sound a bit.

2358
09:42:54.160 --> 09:42:58.440
A bit silly to start with, the idea of having

2359
09:42:59.319 --> 09:43:06.199
love for your legs, show an appreciation for your thighs,

2360
09:43:09.000 --> 09:43:12.599
want them to be able to put your hands in

2361
09:43:12.760 --> 09:43:21.360
your thighs, the massage the muscles and the bones, and

2362
09:43:21.519 --> 09:43:27.000
to get your fingers deep in there, releasing all tension.

2363
09:43:29.879 --> 09:43:39.599
Just to show how much you care about your legs, what.

2364
09:43:39.760 --> 09:43:43.360
You care for, what your legs do for you.

2365
09:43:44.959 --> 09:43:57.080
Regularly, your knees, your calves, your ankles, the strength of

2366
09:43:57.199 --> 09:44:05.279
your ankles, considering how thin they are compared to the

2367
09:44:05.360 --> 09:44:13.040
rest of your legs, especially of thighs. Yet this so strong,

2368
09:44:14.599 --> 09:44:29.040
so flexible, absolutely amazing things. Your ankles are truly a

2369
09:44:29.199 --> 09:44:40.000
gift because of what they do for you, supporting all

2370
09:44:40.199 --> 09:44:47.080
that weight, regardless of how what weight you are, even

2371
09:44:47.120 --> 09:44:51.760
if you're only ate stones, there's still a lot of

2372
09:44:51.879 --> 09:44:58.919
weight for these little ankles. Now, I'm a lot heavier

2373
09:44:59.000 --> 09:45:08.680
than eat stone double back, yet my ankles support my

2374
09:45:08.800 --> 09:45:16.080
body all the time, or they do give off a

2375
09:45:16.239 --> 09:45:17.919
sigh of relief when I sit down.

2376
09:45:20.239 --> 09:45:20.519
That's it.

2377
09:45:21.279 --> 09:45:28.440
I've had my whole legs though my feet feet also

2378
09:45:28.639 --> 09:45:31.440
go und my toes clap.

2379
09:45:32.680 --> 09:45:33.400
I'm so happy.

2380
09:45:53.199 --> 09:46:02.800
Your legs really are amazing. And I know talking about

2381
09:46:03.319 --> 09:46:04.919
talking about your legs.

2382
09:46:04.720 --> 09:46:05.519
Is probably.

2383
09:46:07.720 --> 09:46:11.519
Possibly one of the most most boring things you've ever

2384
09:46:12.199 --> 09:46:20.360
heard anyone say. Possibly, but we're boring or not. Everything

2385
09:46:20.440 --> 09:46:35.879
I said is true. Your legs are amazing. Your legs

2386
09:46:36.080 --> 09:46:55.559
deserve not just respect, they deserve to relax deeply. They

2387
09:46:55.720 --> 09:47:01.040
deserve to take some time out of the day to

2388
09:47:01.279 --> 09:47:22.120
just let go completely. The legs.

2389
09:47:27.199 --> 09:47:29.760
Really can relax.

2390
09:47:37.400 --> 09:47:41.879
And because the legs are so such a most very

2391
09:47:41.959 --> 09:47:47.800
important part of your body and your relax yourles, the

2392
09:47:47.959 --> 09:47:59.120
rest of your body also naturally follows in that journey

2393
09:47:59.279 --> 09:48:11.000
of comfort. I can feel it in my hips. My

2394
09:48:11.199 --> 09:48:17.480
hips feel really loose, and also.

2395
09:48:17.279 --> 09:48:21.480
In my lower back as well. My lower back.

2396
09:48:21.519 --> 09:48:27.040
Really feels it feels stretched, even though I'm just sitting

2397
09:48:27.120 --> 09:48:33.120
in a chair and there's no stretching as far as

2398
09:48:33.160 --> 09:48:36.199
I'm aware that I'm doing. It's almost as if the

2399
09:48:36.360 --> 09:48:38.360
muscles are just relaxed so much.