April 29, 2025

(music) (10 hours) Altered Sensory Experience | Let me bore your pain away #31 | Jason Newland | 29th April 2025

(music) (10 hours) Altered Sensory Experience | Let me bore your pain away #31 | Jason Newland | 29th April 2025
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Hello, and welcome to Jasonnewland dot com. Money Miss Jason Newland,

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please only listen when you can safely close your eyes.

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This is let me boil your pain away. So also

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only listen to this when, first of all, you know

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the cause of your chronic condition, and also you've been

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diagnosed by a doctor and a doctor has given you

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permission to listen to this particular recording. Now, what I'll

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do before we go further to let you know, I

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do have a Facebook page, Jason Newland's Boring Group. I

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have a YouTube channel which is also I got all

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my podcast episodes on It's at Jason Newland and I

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basically do six versions of each recording, one with music,

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one without music, five and ten hours with and without music.

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And the five and ten hours also have like affirmations,

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counting down, body scans, relaxation, So it's you know, it's

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you can have ten hours of me just talking softly

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with or without music. So today what the main let's

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give you like a summary of what these podcasts are.

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Let Me Boil your Pain Away is something that I've

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been doing for a while, but I think this is

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the thirty first recording I started doing it. A bit

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more regularly and recently, so it's just here, me here

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to help, to try and what as it says on

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the tin, you know, let me bore your pain away.

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I've actually got a lovely comment on my group myfe

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Jason Newland's boring group on Facebook from Ali says, not

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sure the best way to leave your feedback, but especially

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after I think Friday's recording where you admitted that you

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have no idea if let Me Bore your Pain Away

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was helping anyone, which is true. I have not really

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had much feedback on these recordings, and Ali goes on

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to say, I've been meaning to say something even before

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you said that. These recordings especially have been helping me

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enormously this year. I've had multiple health issues since the

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start of the year and sphere nerve pain and going

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to too much detail, but since February. So I'm beyond appreciate

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it appreciated for being bored to not feel the pain

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so intensely. And please let you know that you're helping

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so many people. Thank you, and love to Vinnie as well.

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So thank you very much. Ali. I mean it's you know,

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for every I kind of figured out years ago that

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for every one person that does actually say something like

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say that it's useful, there's going to be other people

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out there that also feel the same way. They just

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haven't got round to leaving a message or sending a

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message or leaving a comment. And a lot of that

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is possibly due to even not wanting to. But also

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when you're listening to me, because I'm guessing a lot

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of people would be sitting or lying down with their

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eyes closed. You're not going to want to jump up

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and so let me have a look at my phone

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and post a message because you're relaxing. So it's fine,

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but it's lovely to hear messages like that or to

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read messages like that. It does make a big difference

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to me. It gives me more of a i don't know,

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more enthusiasm I guess to keep doing it. So, yeah,

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this is number thirty one. So I've been doing it

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quite regularly recently. And what I started, and I'm kind

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of playing around with different ideas and I talk about

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various different chronic pain relief techniques. So what I started

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yesterday is looking through lots different books and so you've

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got hypnosis or Chronic pain management Therapist guide by Mark P. Jensen.

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Entire book is on hypnosis for chronic pain, and it's

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based on research at the University of Washington Pain Center.

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It's got detailed hypnosis scripts and cognitive behavior techniques combined

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with hypnotic methods, and there's a few books that's have

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come up. So what I'm going to do. What I've

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started doing is just focusing on that book. I've got

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my bookshelf as well, but I've used chat GPT just

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to scan through the book and go through various different things.

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So what stuck out mostly was if I can find

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it is the key techniques. So the key techniques of

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this book pain dissociation, altered sensory experience, time distortion, pain blocking, imagery,

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empowerment scripts, and post hypnotic cues. So what I'm going

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to do is talk about each of those one at

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a time. So yesterday I talked about pain dissociation. Today

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I'm going to discuss altered sensory experience, which is changing

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the feeling of pain into another sensation like warmth for coolness.

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So that's what I'm focusing on in this recording. Basically,

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altered sensory experiences uses hypnotic suggestions to transform the felt

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quality of pain into something neutral or even pleasant, which

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dramatically reduces the emotional and sensory intensity of chronic pain.

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So it's changing the feeling ultimately. And because our imaginations

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are so powerful, and it's just amazing how powerful our

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imaginations are now when we think about something, and it's

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almost like our brain doesn't even know the difference between

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what's real and what's actually being imagined. You imagine they're

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having your feet in a cold river. You're sitting on

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the edge of a river bank and just got your

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feet in the cold river. And the more you get

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into it, the cooler your feet become. Because you know,

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even if you had never done that, you've probably done

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something similar. You know what it's like to have your

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feet in cold water at some point, even if it's

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just stepping into a getting into a swim swim pool,

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or paddling and the sea, or getting into a bath

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that's a bit cold. I means you have to wait

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until it's heated up, and there's lots of different scenarios

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stepping into a puddle, so we know what it feels

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like and to have cold water on your foot. And

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when you imagine that feeling, and it's really weird. The

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more you talk about it, the more you focus on it,

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the more you start to have that coolness feeling in

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your feet, and it's just weird. It's weird. It's kind

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of I guess it's obvious that it's going to happen,

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but the same side, it might feel a bit strange

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that it's happening, because why we're just thinking about something

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cause the feelings, the physical feelings in your feet to change.

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But then it's the same thing with emotions, isn't it.

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When we focus on something, the feelings get stronger. If

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you focus on how much you care about someone, or

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you focus about something that you're angry about, those emotions

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increase because you're focused on it. So if you focus

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on just like how you feel now emotionally, and now

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focus on someone the absolutely adore. It could be grandchild,

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it could be your parent, it could be your partner,

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it could be your own child. It could be your

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dog or your cat, or your ferret or your goldfish,

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it could be anything, any any kind of person, and

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focus on them. Just focus on that person. You might

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be able to see their face in your mind and

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your imagination. Maybe you can kind of hear their voice,

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their smile. Maybe it's just a feeling. You have a

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really strong feeling, and maybe that feeling causes you to

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smile because it's pleasurable, and maybe you're thinking about something

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funny that they did, something cute that they did, and

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it feels nice. I mean, technically, you could perhaps move

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that feeling into the body part that you've been having

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problems with, and notice what happens there. I guess that's

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I'm going to move it into my lower back. And

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at the moment it's kind of in my head and

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my chest, so I can move it into my lower back.

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It's strange, it's just weird the way it's kind of

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just moved. Ah. So it's changed. And it's weird because

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it's not a feeling that I can actually really verbalize,

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as in, you know, you've got comfort, discomfort, hot, cold.

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This is an emotion, but it's also a feeling. I

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suppose I'd describe it as a kind of a lightness, cool, uplifting, gentle,

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very gentle, somewhere that only comfort could be. Sometimes I

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think comfort can can only be comfortable when that comfort's there,

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nothing else can really be there. I'm just trying to

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think of like a little child's hands, you know, like

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a two year old child hands. Put their hands together,

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and you can maybe put a grape or maybe maybe

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like a little pair can put in their hands and

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they can hold it. But you put a watermelon in

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in their hands, and they're probably going to drop it

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because their hands aren't really suitable for holding watermelons. Weird analogy.

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I just realize it's quite a strange thing to say.

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But at the same time, the hands are not suited

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for that, suited for small, gentle things. And when you've

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got a nice emotion moves into a part of your body,

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then it feels different. The weird thing, though, I find

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with nice feelings is even when it moves, it's spread

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to my lower back, but it's spread to all of

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my body. My whole body is feeling quite good right now.

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Oh that's nice. Ah, yeah, it's nice. It's nice sometimes

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just to take some time to relax, you know, takes

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some time to just let go. I got the window open.

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There's the birdie singing downstairs. Are having a bathroom refitted,

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so it's been it's been a fair bit of noise

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down there. There's proper building work going on. I'm hoping

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that it will be fairly calm, because it has been

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for the last hour or so, so I'm hoping it's

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going to be calm. Even if there is background sound,

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it doesn't really matter because this is not sleep recording,

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or they may find yourself drifting off. And if you

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don't know it sounds about birds in the background, then

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you need to have a word with the birds, because

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even if the window was closed, I'd still hear them.

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They're very loud sometimes, but I'm a big fan of

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birds singing. It's beautiful. I think I did as someone

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complain once, saying, I like your recordings. This is a

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sleep recordings, and I like the recordings, but will you

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shut them bloody birds up? Yeah, I'm not supposed to

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shut It's hard because they're up at like three in

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the morning in the summer, the peak the peak hours.

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You know, they're up really early until really late. And

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that tree was there long before I was here, and

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I'm guessing that tree was possibly there before this building

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was even here. This building's been here since about nineteen

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seventy eight, so basically you've got altered century experience, also

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known as century substitution or transformation. So it's different ways

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of doing this really. I mean, it's going to list

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some ways to do it from the book, but I

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know about this anyway. So this here's something I used

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to do. So I used to Let's say someone's got

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a problem in their left one part of their body.

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So for example, the less side of my right if

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I focus, I can get the pain back in my

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chronic in my lower back if I focus on it. Yeah,

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it's arthritis, it's kind of it's there, but I can

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like manipulate it a bit. It's okay, right, So I

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can't get it to be when I'm doing his recordings,

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No viny, don't bark, please mate. When I do these recordings,

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I can't get it to be high because it just won't.

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Because when I'm making these recordings, I'm in a certain

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state of mind, very peaceful, calm, relaxed mode, you know,

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mentally physically as well. Actually, to be fair, and there's

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very limited you're not much in a way of stress

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going on in my body or my mind. My mind

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does slow down, but it's also operating in you know,

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in a way that that allows me to work to

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talk HM. So if I focus on my left side

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of my back. This is something you can do if

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you've got like a mirror to where you I say,

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it's your left hand that was the problem, or your

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left need it was a problem, or or your shoulders

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or whatever. As an example. Doesn't have to be the

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other side. Doesn't have to be like you're right here,

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you left knee like that, but it can be useful.

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I mean, you can just do a completely different part

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of your body if you want. So if someone had

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a bad like a wrist, problems with their left wrist,

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they could focus on I don't know, you could focus

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on your shoulder, you can focus on your lower back,

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or you can focus on your jaw, doesn't really matter.

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So you focus on the first part of your body,

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the part that was problematic to start with before you

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start listening to this, and then choose another part of

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your body to focus on, a part that feels absolutely fine.

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And this is a way where you can maybe start

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to neutralize that physical sensation. So I focus on my

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lower back and then focus in I'm gonna do it

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with my hands. I focus on my lower back, then

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focus on my right hand. Okay, focus on my lower back.

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Focus on my right hand, and I'm not trying to

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do anything with my right hand. I'm not trying to

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do anything on my left with my lower back either.

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It's a technique with an outcome, but you don't really

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need to focus on the outcome, not really, although you

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know there's the benefits of expectation when you expect it

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to be useful and to work, and to say, I

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focus on the left side of my lower back, and

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then I focus on the right side of my lower back,

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and I expect that by doing that, I keep moving

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between the different sides, that the left side will start

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to become almost neutral. So there's that expectation. But I

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think that even without the expectation, even without expecting what

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I talk about to work really well for you, it

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00:21:38.160 --> 00:21:42.319
can still be useful because you're learning and finding out

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for yourself what is useful for you. Because they're all differently,

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00:21:48.160 --> 00:21:53.119
and one thing might be more helpful than another thing.

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You may find that as soon as you start listening

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00:21:59.200 --> 00:22:03.799
to my voice that something changes within your mind and

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00:22:03.839 --> 00:22:07.480
your body. And the more often you listen to me,

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whether it's to let me buoil you to sleep or

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00:22:09.839 --> 00:22:13.839
let me buoil your pain away, whether it's whatever it is,

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you might find that you just to automatically feel more relaxed.

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00:22:25.119 --> 00:22:30.640
And when you feel relaxed, those parts of your body

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00:22:30.720 --> 00:22:36.920
that maybe had a degree of discomfort before you started

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00:22:36.960 --> 00:22:44.119
listening to me start to automatically neutralize in their own

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time without any effort on your part. But for the

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sake of this recording, that that's probably worth. Maybe focus

255
00:22:55.839 --> 00:22:59.640
now on doing some of the exercises. But I'm not

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gonna ask you to do anything difficult, and I'm not

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00:23:04.599 --> 00:23:07.559
even going to ask you to necessarily do anything. It's

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just about imagining. If you were to do it, I'm

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going to do it, and I'll talk you through how

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00:23:17.559 --> 00:23:21.759
it feels for me. And if you want to join

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in and participate, then of course you can. But it's

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up to you.

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You may just decire to listen, wrap your mind around

264
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the ideas, and some of these ideas may stay with.

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You so you can change I mean, that's different ways

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of doing this.

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You can change.

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00:24:02.599 --> 00:24:07.599
How it feels by not even trying to change how

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it feels. So with that technique, it's the time for

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00:24:16.839 --> 00:24:22.880
bell I think. So for that technique of just focusing

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00:24:23.079 --> 00:24:26.559
on different parts of your body, like you know, let's

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00:24:26.559 --> 00:24:30.039
say for me, my lower back, left side, then my

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00:24:30.160 --> 00:24:34.279
right side, then my left side, then my right side,

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00:24:34.839 --> 00:24:39.319
left side, the right side. And what tends to happen

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is changes occur naturally automatically, without really and you could say, well,

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I was gonna say, without doing anything. You are focusing,

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so I guess you are doing something, and maybe the

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00:25:03.039 --> 00:25:11.200
fact that you're expecting changes to occur it is also

279
00:25:12.079 --> 00:25:21.039
having a positive effect on how you feel differently. Now,

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00:25:24.200 --> 00:25:32.759
it's not like we're trying to eliminate the physical discomfort directly. Instead,

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when you even focus on changing the sensory qualities, and

282
00:25:40.240 --> 00:25:44.519
so you're focusing on maybe changing or imagining, just imagining

283
00:25:44.640 --> 00:25:49.200
it's changing. So you can focus on things like temperature

284
00:25:51.279 --> 00:25:56.160
changing hot to cool or cold to warm, you know,

285
00:25:56.240 --> 00:26:03.839
whichever suits you. Then this texture changing sharp to smooth

286
00:26:06.400 --> 00:26:10.640
and color. This is something that I've done. One of

287
00:26:10.680 --> 00:26:16.079
my earliest things I used to do with helping people

288
00:26:16.119 --> 00:26:22.240
with chronic pain is changing the color. So I would

289
00:26:22.319 --> 00:26:25.119
start off with the color that the person has already,

290
00:26:26.920 --> 00:26:29.000
so I just get the person and get you to

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00:26:29.039 --> 00:26:34.480
imagine that part of your body just moving it out

292
00:26:35.839 --> 00:26:39.160
of your body like it was a circle. Like it

293
00:26:39.240 --> 00:26:43.440
was an object, just moving out in front of you

294
00:26:45.680 --> 00:26:52.359
and just noticing what color is naturally as the bathroom

295
00:26:53.880 --> 00:26:57.519
continues to be built. I hope you can't hear that

296
00:26:57.599 --> 00:27:04.480
too much. A lot a lot I can do about it.

297
00:27:04.480 --> 00:27:07.960
It's either do this. I watch television and I think

298
00:27:08.000 --> 00:27:12.039
this is a bit more useful of my time. So

299
00:27:12.160 --> 00:27:14.319
you can imagine this thing moving out of your body,

300
00:27:14.519 --> 00:27:19.680
the part of the body that physical sensation. You can

301
00:27:19.680 --> 00:27:24.160
give it a color. You could call it angry red

302
00:27:25.279 --> 00:27:28.279
and then change it, or you can just what color

303
00:27:28.319 --> 00:27:31.799
is already naturally in your mind. So you do this

304
00:27:31.880 --> 00:27:36.440
with your eyes closed. If you can visualize of your

305
00:27:36.440 --> 00:27:38.240
eyes open, you could do it your eyes open. It's

306
00:27:38.319 --> 00:27:43.400
up to you. And then just change the color. Change

307
00:27:43.440 --> 00:27:48.240
it from red to blue. Then maybe change it for

308
00:27:48.359 --> 00:27:57.319
blue to yellow, change it from yellow to green, green

309
00:27:57.400 --> 00:28:04.000
to orange, and just changing it all time, moving around,

310
00:28:04.039 --> 00:28:08.720
just you know, playing with the different colors. But there's

311
00:28:08.759 --> 00:28:11.720
more you can do with that. So you've got it

312
00:28:11.759 --> 00:28:13.799
in front of you, You've got this image in front

313
00:28:13.839 --> 00:28:18.359
of you. You can change the shape. So if it

314
00:28:18.440 --> 00:28:25.240
comes out and it's a triangle, or if it's spiky, spiky,

315
00:28:25.359 --> 00:28:30.079
you can change that shape, so it's a soft circle

316
00:28:31.000 --> 00:28:38.559
and then turns into a triangle or a rectangle or

317
00:28:39.920 --> 00:28:47.880
just a blob. Maybe it becomes fainter so not quite

318
00:28:47.920 --> 00:28:51.200
as clear, like you've changed the focus on the lens.

319
00:28:54.559 --> 00:28:56.720
And then you could perhaps move it away so it's

320
00:28:56.799 --> 00:29:02.359
further away, and as we all know, can have a

321
00:29:02.400 --> 00:29:07.079
big impact on how you feel differently from what you

322
00:29:07.160 --> 00:29:15.400
did before when that feelings pushed away, And then you

323
00:29:15.440 --> 00:29:19.720
can move it. You can turn it around, if it's

324
00:29:19.759 --> 00:29:24.000
already spinning in a certain direction, to stop it and

325
00:29:24.039 --> 00:29:29.039
turn it around and spin it the other way, and

326
00:29:29.160 --> 00:29:33.680
notice how that feels, because that can reverse the way

327
00:29:33.680 --> 00:29:38.759
you were feeling before. So you can actually start by

328
00:29:38.799 --> 00:29:46.640
imagining the spinning wheel it's spinning wheel and stopping it

329
00:29:46.720 --> 00:29:51.720
and spinning it the other way, and just notice how

330
00:29:51.759 --> 00:29:57.279
that feels differently, and you spin it the opposite way.

331
00:29:58.440 --> 00:30:01.119
You could even speed up the spin in the opposite way,

332
00:30:01.759 --> 00:30:12.240
so the feeling turns from neutral to even pleasurable. You

333
00:30:12.240 --> 00:30:15.720
can move it even further away to the point where

334
00:30:15.920 --> 00:30:19.799
you can you can nail it against the wall far

335
00:30:19.920 --> 00:30:25.440
away so it can't move, nail it in so it's

336
00:30:25.480 --> 00:30:28.880
in the wall, can't move. Maybe add some super glued

337
00:30:28.920 --> 00:30:35.519
to the back of it first, and then you can

338
00:30:35.559 --> 00:30:37.960
turn around in your mind and look at something else,

339
00:30:41.400 --> 00:30:52.000
focusing on something different, noticing feeling relaxed. Maybe there's a

340
00:30:52.079 --> 00:30:55.519
sound connected to it. Maybe you can hear buzzing or humming,

341
00:30:58.640 --> 00:31:03.359
So perhaps you can just turn that volume down so

342
00:31:03.440 --> 00:31:10.319
it's silent, or maybe change it from buzzing to humming.

343
00:31:12.279 --> 00:31:21.279
Maybe even give that image a silly tune. So when

344
00:31:21.319 --> 00:31:24.039
you focus on that image that you've pushed out of

345
00:31:24.039 --> 00:31:26.720
your body, or whenever you think about that part of

346
00:31:26.759 --> 00:31:30.160
your body where that discomfort used to be, you have

347
00:31:30.200 --> 00:31:34.160
a silly tune. I always like to think of the

348
00:31:34.160 --> 00:31:37.240
Benny Hill, theing tune. You know, do Do Do Do

349
00:31:37.079 --> 00:31:42.039
Do Do Do Do Do do that one. But it

350
00:31:42.039 --> 00:31:45.319
can be anything. It can be the most sticky Barbie Girl.

351
00:31:46.279 --> 00:31:54.240
It could be a song that you find silly. So

352
00:31:54.279 --> 00:31:59.000
this tricks the brain into reinterpreting the signal, which reduces

353
00:31:59.079 --> 00:32:06.319
stress and often the physical intensity itself. It's like you're

354
00:32:06.319 --> 00:32:11.559
telling the brain, this is not dangerous. Is something different now,

355
00:32:12.640 --> 00:32:18.079
it's a different feeling. It's a different sensation because the

356
00:32:18.160 --> 00:32:26.240
brain interprets that physical feeling based on context and meaning.

357
00:32:26.759 --> 00:32:33.920
It's not a fixed experience, and we're always changing anyway.

358
00:32:34.440 --> 00:32:38.079
How we feel is changing all the way through the day.

359
00:32:38.920 --> 00:32:41.920
How you felt the beginning of this recording, or before

360
00:32:41.960 --> 00:32:47.480
you started listening to my squeaky voice, it's going to

361
00:32:47.480 --> 00:32:51.279
feel different to how you feel now. Say now about

362
00:32:51.279 --> 00:32:53.680
my voice, I feel like I might my voice is

363
00:32:55.759 --> 00:33:00.440
getting a little bit. I don't know. We need to water.

364
00:33:00.880 --> 00:33:03.759
Does feel a little bit? It just a little bit.

365
00:33:04.960 --> 00:33:12.319
I feel like I'm turning into a daralek. I wonder what, Yeah,

366
00:33:13.000 --> 00:33:18.519
you can relax relax, that's that would be? Would it work?

367
00:33:19.279 --> 00:33:23.759
Come set, calm yourself down, Focus on your mind, focus

368
00:33:23.839 --> 00:33:30.160
on your brain, relax. I tell it's weird because I've

369
00:33:30.160 --> 00:33:32.880
done I've been doing body scants for years and years

370
00:33:32.920 --> 00:33:38.079
and years, and someone found out my telephone number somehow,

371
00:33:39.000 --> 00:33:41.720
and they left me a message on my phone on

372
00:33:41.799 --> 00:33:47.640
my answer machine, and the message was this, relax.

373
00:33:47.799 --> 00:34:00.000
Your face, relax your hands, relax, And they started going

374
00:34:00.119 --> 00:34:03.880
through body parts that I wouldn't normally talk about in

375
00:34:03.920 --> 00:34:09.320
a body scan, and they started laughing hysterically and hung up.

376
00:34:10.480 --> 00:34:13.239
To this day, I still do not know who it was.

377
00:34:15.760 --> 00:34:25.719
That was about wow, thirteen years ago. So physical sensations.

378
00:34:25.760 --> 00:34:30.320
As I said, it's always changing, always changing, and it

379
00:34:30.480 --> 00:34:35.079
involves multiple pain areas brain areas. The pain involves with

380
00:34:35.199 --> 00:34:39.639
multiple brain areas, has done all other feelings always, It's

381
00:34:39.679 --> 00:34:44.880
not just one particular part of your brain. So you've

382
00:34:44.880 --> 00:34:52.239
got the sensory cortex, the emotion center, attention networks. So

383
00:34:52.320 --> 00:34:55.599
there's a lot more going on, but again down to

384
00:34:55.880 --> 00:35:01.800
what you're focusing on as well. And also by changing

385
00:35:02.119 --> 00:35:08.760
how or telling how the brain how to label the feelings,

386
00:35:08.760 --> 00:35:11.400
such as when you're changing it to warmth or tingling

387
00:35:11.480 --> 00:35:19.360
or vibration, it then down grades or down regulates that

388
00:35:19.480 --> 00:35:30.679
physical perception changes how you feel. Now you are retraining

389
00:35:30.880 --> 00:35:37.280
the brain to reinterpret the signal. I mean, it's a

390
00:35:37.280 --> 00:35:41.079
little bit like I talked about this thing maybe yesterday

391
00:35:41.159 --> 00:35:43.719
or the day before. It's not my story. It's just

392
00:35:43.719 --> 00:35:46.760
a story that I've heard multiple times about a man

393
00:35:46.800 --> 00:35:49.599
on a building's site and he stands on a nail,

394
00:35:50.360 --> 00:35:55.760
goes through his boot. He's screaming in agony, gets taken

395
00:35:55.800 --> 00:36:01.239
to the hospital, and you know, they back to find

396
00:36:02.199 --> 00:36:06.519
basically like his boot filled with blood because I had

397
00:36:06.559 --> 00:36:12.280
to remove the It was a really big It's one

398
00:36:12.280 --> 00:36:15.360
of those big spiky nails that you got on building sites.

399
00:36:15.400 --> 00:36:19.360
Wasn't a small now anyway, When they actually cut his

400
00:36:19.519 --> 00:36:22.079
shoe off or his boot off, they nail had gone

401
00:36:22.119 --> 00:36:24.800
through his between his big toe and his and his

402
00:36:24.840 --> 00:36:29.400
first thing, Yeah, the first finger, the first toe hadn't

403
00:36:29.400 --> 00:36:41.320
even touched his toes, so in that second his brain retrained.

404
00:36:41.360 --> 00:36:45.280
So his brain was being retrained to reinterpret the signal

405
00:36:45.880 --> 00:36:54.400
like instantly. And the weird thing about it is it's

406
00:36:54.480 --> 00:36:59.480
intro I find that interesting. But as soon as he

407
00:36:59.519 --> 00:37:02.440
saw it was his own eyes that there is no damage.

408
00:37:03.199 --> 00:37:08.920
His foot had not even been touched. And I don't

409
00:37:08.920 --> 00:37:12.039
know if he's wearing clown shoes or something, but he

410
00:37:12.360 --> 00:37:19.360
it's like it didn't hurt anymore, which just goes to

411
00:37:19.519 --> 00:37:27.559
show that our brain is responsible. And it still blows

412
00:37:27.599 --> 00:37:33.280
my mind really, the fact that all physical sensations come

413
00:37:33.360 --> 00:37:36.920
from the brain, but the brain has no physical sensations

414
00:37:36.960 --> 00:37:40.800
in it. There are no nerve endings in the brain,

415
00:37:40.840 --> 00:37:47.360
which has feeling. People can have brain surgery while they're

416
00:37:47.400 --> 00:37:50.960
awake as long as I have local anesthetic, they don't

417
00:37:50.960 --> 00:37:57.039
feel a single thing when the brain's being whatever it's

418
00:37:57.079 --> 00:37:59.000
gonna say, scooped out. But you know, whatever they do

419
00:37:59.039 --> 00:38:05.320
with the brain, no physical discomfort, no physical feelings. They

420
00:38:05.440 --> 00:38:14.000
love emotions that have smells, they'll have sensations caused by

421
00:38:14.719 --> 00:38:17.440
different parts of the body, being different parts of the

422
00:38:17.440 --> 00:38:21.920
brain activating different things in the in the body. But

423
00:38:21.960 --> 00:38:26.639
there's no pain sensation in the brain. So the part

424
00:38:26.679 --> 00:38:29.400
of the brain, the part of the body causes the pain,

425
00:38:29.440 --> 00:38:32.119
but there's no pain in the brain. Even though the

426
00:38:32.159 --> 00:38:34.400
brain causes the pain, there's no pain in the brain.

427
00:38:35.960 --> 00:38:38.320
Just it's a weird concept. And I still struggle with

428
00:38:38.320 --> 00:38:42.480
that one. It's not that difficult I suppose to understand,

429
00:38:42.480 --> 00:38:48.320
but it still seems like weird. It's it's just strange.

430
00:38:56.360 --> 00:38:59.519
So retraining the brain, that's kind of a supposed part

431
00:38:59.559 --> 00:39:05.119
of what we do here, what we're doing. And also

432
00:39:05.320 --> 00:39:11.480
our opinions can change in an instant. Our feelings, our thoughts,

433
00:39:11.880 --> 00:39:20.920
our interpretations of something can change so quickly, you know,

434
00:39:21.079 --> 00:39:25.239
if you sometimes just one little bit of information can

435
00:39:25.360 --> 00:39:32.280
transform the situation. I remember Big Brother. I was watching

436
00:39:32.320 --> 00:39:35.400
Big Brother years ago, and they're all in the garden.

437
00:39:35.719 --> 00:39:40.079
You haven't seen it as a TV show like reality

438
00:39:40.159 --> 00:39:44.440
show cameras and stuff, so there's loads of them in

439
00:39:44.480 --> 00:39:47.239
the garden. It's right at the early I think things

440
00:39:47.320 --> 00:39:53.519
just farted. It could be me, but hopefully not. And

441
00:39:53.599 --> 00:39:59.159
they're all in the garden and they're talking about loss.

442
00:40:00.519 --> 00:40:03.800
She was getting quite a heavy conversation, and one of

443
00:40:03.840 --> 00:40:12.880
the ladies said, my, you know, my child drowned, and

444
00:40:12.920 --> 00:40:18.280
they were all like cuddling her and like just she

445
00:40:18.400 --> 00:40:23.280
was crying and everyone was like upset and crying. And

446
00:40:23.320 --> 00:40:33.760
then when all that finished, she started saying about she's

447
00:40:33.800 --> 00:40:36.159
looking forward to seeing her daughter again when she gets out.

448
00:40:36.760 --> 00:40:40.159
And they said, what, how many daughters you got? Just won?

449
00:40:42.800 --> 00:40:45.239
But you said that she drowned. Said, oh, yes she did,

450
00:40:45.280 --> 00:40:52.440
but she was she got me suscitated instantly. And I'm

451
00:40:52.480 --> 00:40:55.599
talking within a second, with an instant, less than a second.

452
00:40:56.840 --> 00:41:00.679
All those people that were around her comfort to her

453
00:41:01.679 --> 00:41:06.800
that had all this emotion, it turned to anger because

454
00:41:07.920 --> 00:41:13.400
they felt misled or manipulated or whatever. They turned to

455
00:41:13.480 --> 00:41:19.760
anger because they felt that she had just blatantly lied

456
00:41:20.480 --> 00:41:23.679
because she didn't start. You know, I mean, it's a

457
00:41:23.679 --> 00:41:27.960
heavy subject, I know, but it was so interesting to

458
00:41:28.000 --> 00:41:31.559
see because I drowned. I drowned in a swimming pool,

459
00:41:31.559 --> 00:41:34.800
but I got resuscitated, so technically I did drown. But

460
00:41:34.840 --> 00:41:39.920
I didn't die. But you know, it's a big difference,

461
00:41:39.960 --> 00:41:43.719
isn't there if you get saved. I imagine there's millions

462
00:41:43.760 --> 00:41:47.360
of people that have been saved over the years. But

463
00:41:48.599 --> 00:41:51.039
and I wasn't in hospital. I just got you know.

464
00:41:51.519 --> 00:41:55.239
It was in the seventies. There is a new new fad.

465
00:41:55.599 --> 00:41:59.000
We had wave machines in swimming pools, and I couldn't

466
00:41:59.000 --> 00:42:03.239
swim anyway, so I was always at the side. But

467
00:42:03.280 --> 00:42:05.039
I got pulled away from the side by the wave

468
00:42:05.119 --> 00:42:08.079
machine and I just went to the bottom of the

469
00:42:08.400 --> 00:42:16.000
just basically luckily someone had done. But I guess it's

470
00:42:16.000 --> 00:42:19.199
probably the swimming guard or whatever came and saved me.

471
00:42:20.559 --> 00:42:23.119
And I've never really been able to I've never felt

472
00:42:23.119 --> 00:42:27.880
comfortable in water since, really above my chest, Like I'm okay,

473
00:42:28.679 --> 00:42:31.960
I'm good at paddling. See, if I was really tall,

474
00:42:32.079 --> 00:42:34.840
i'd be okay. If I was about, I don't know,

475
00:42:35.039 --> 00:42:39.519
twenty foot tall, I'd love a swimming pool. Becaud still

476
00:42:39.559 --> 00:42:44.039
be you know, above my chest, wouldn't it. I'd be

477
00:42:44.039 --> 00:42:47.360
above my knees supposed to be fair or below my knees,

478
00:42:48.639 --> 00:42:54.159
below my chest, one of them. But they changed instantly,

479
00:42:55.280 --> 00:43:05.360
that extra little bit of information someone just looking what else.

480
00:43:05.960 --> 00:43:10.320
So you've got different things you can choose, like thermal shift,

481
00:43:11.800 --> 00:43:14.760
which you kind of talked about earlier. Imagine in applying

482
00:43:14.840 --> 00:43:22.320
cool gel, water, ice or warmth. So I do this

483
00:43:22.800 --> 00:43:27.920
sometimes when it's hot. I imagine getting because you can

484
00:43:27.920 --> 00:43:31.400
get those cool gel masks, can't you that you can

485
00:43:31.440 --> 00:43:34.360
put on your eyes and stuff that you're putting a

486
00:43:34.400 --> 00:43:37.440
freezer or fridge or whatever. I used to use them

487
00:43:37.559 --> 00:43:42.559
years ago, And sometimes I just imagine it on my

488
00:43:42.639 --> 00:43:49.239
forehead or on my eyes, a nice cool towel, like

489
00:43:49.280 --> 00:43:56.880
a wet towel or something like that, or imagine ice

490
00:43:59.199 --> 00:44:05.719
melting on my forehead. Something I do like to imagine

491
00:44:06.360 --> 00:44:09.960
is standing under a waterfall, but not like a really

492
00:44:10.000 --> 00:44:16.760
big waterfall, just one that's feels really nice to tend under.

493
00:44:17.280 --> 00:44:19.840
I don't know, I'm not talking about Niagara falls or anything.

494
00:44:22.840 --> 00:44:26.079
It'll be harder just to stand un under Niagara falls.

495
00:44:26.119 --> 00:44:29.079
You'd need some kind of a safety now, I suppose,

496
00:44:30.840 --> 00:44:33.880
But just so having that water falling on top of

497
00:44:33.960 --> 00:44:45.480
your head gentle enough to be the most amazing scalp message.

498
00:44:49.599 --> 00:44:58.840
That's really nice. You can use different textures, you know,

499
00:44:58.880 --> 00:45:01.000
because if you imagine sort of a part of your

500
00:45:01.000 --> 00:45:05.960
body feeling like let's say, like sandpaper. You can imagine

501
00:45:06.000 --> 00:45:12.960
it changing into a much softer material like silk, or

502
00:45:17.159 --> 00:45:21.119
I suppose gentle rubber if you like rubber, or just

503
00:45:21.920 --> 00:45:30.599
a smooth surface, maybe like leather. Leather can be quite smooth.

504
00:45:37.199 --> 00:45:42.000
Because you know, if you're wearing uncomfortable shoes, when you

505
00:45:42.039 --> 00:45:48.000
take those shoes off, it feels so nice, doesn't it.

506
00:45:48.960 --> 00:45:50.920
Or even if you're wearing comfortable shoes and you've been

507
00:45:50.960 --> 00:45:53.559
walking around for ages or been wearing the shoes for

508
00:45:53.599 --> 00:45:57.679
a long time, you get home or wherever you are,

509
00:45:57.840 --> 00:46:01.599
you just take the shoes off and you sit down

510
00:46:01.679 --> 00:46:07.159
in a comfortable chair. It's a feeling, it's a real

511
00:46:07.320 --> 00:46:14.840
lovely feeling, and your feet feel so relaxed. In the

512
00:46:14.880 --> 00:46:17.400
same way as maybe you've got trousers on and they're

513
00:46:17.400 --> 00:46:20.840
a little bit tight, and you take the trousers off,

514
00:46:21.039 --> 00:46:23.760
or you undo your belt under the top button of

515
00:46:23.800 --> 00:46:28.519
the trousers. I've done this sometimes after I've been eating,

516
00:46:29.679 --> 00:46:32.559
just undo the trousers a little bit, just the top

517
00:46:32.599 --> 00:46:37.719
two or three buttons under the zip. Definitely get rid

518
00:46:37.760 --> 00:46:42.280
of the belt, but just you know, just pull me underpants,

519
00:46:42.840 --> 00:46:44.159
you know, pull them out a little bit, just a

520
00:46:44.159 --> 00:46:49.039
little bit of air get into the belly region, and

521
00:46:49.079 --> 00:46:54.280
it can make such a difference for comfort. You can

522
00:46:54.320 --> 00:46:57.519
get your band from restaurants, but other than that is

523
00:46:57.800 --> 00:47:02.000
pretty good. But it's a nice feeling just you know,

524
00:47:02.119 --> 00:47:06.400
like getting home from work and taking your tie off.

525
00:47:06.639 --> 00:47:10.679
If you wear a tie, I'm doing a top button

526
00:47:10.719 --> 00:47:15.480
off your shirt, or getting home taking your bra off.

527
00:47:16.320 --> 00:47:19.400
I know I don't wear a bra anymore anymore, I

528
00:47:19.400 --> 00:47:21.679
don't wear a bra, but I know a lot of

529
00:47:22.360 --> 00:47:25.360
people have told me that it's one of the favorite

530
00:47:25.360 --> 00:47:27.519
part of the day getting home and just taking that

531
00:47:27.639 --> 00:47:36.840
thing off. So there's certain parts of all of our

532
00:47:36.960 --> 00:47:41.719
days where we can experience you can experience a sense

533
00:47:41.760 --> 00:47:47.800
of comfort, a sense of relief, a sense of a

534
00:47:49.679 --> 00:47:57.960
you know, sense of just h that's nice, even if

535
00:47:57.960 --> 00:48:05.760
it's only for a short period of time. Then that

536
00:48:05.880 --> 00:48:13.559
goes back to the fact that our feelings our the

537
00:48:13.599 --> 00:48:22.960
way it feels always changing always. It's not a fixed experience,

538
00:48:28.679 --> 00:48:37.840
and maybe sometimes it feels that every time you focus

539
00:48:37.920 --> 00:48:43.920
on that nice feeling of comfort, relaxation, letting go. The

540
00:48:43.920 --> 00:48:48.480
more you focus on those feelings, the more you're going

541
00:48:48.519 --> 00:48:54.119
to notice those feelings of comfort and the more you're

542
00:48:54.159 --> 00:49:01.440
going to expect to experience more comfort and relaxation and

543
00:49:01.800 --> 00:49:07.559
sense of peace of mind. And as you know, the

544
00:49:07.559 --> 00:49:10.000
more you expect something to happen, the more likely it

545
00:49:10.039 --> 00:49:13.280
is going to happen. Because we get what we focus on,

546
00:49:14.039 --> 00:49:19.119
We get more of what we focus on, which then

547
00:49:19.199 --> 00:49:28.679
makes you wonder, Okay, what am I focusing on? Or

548
00:49:28.880 --> 00:49:33.679
what do you want more of? So instead of focusing

549
00:49:33.719 --> 00:49:38.119
on what you don't want, focus on what you do want.

550
00:49:41.280 --> 00:49:43.760
It's quite I find it quite interesting. I don't know

551
00:49:43.800 --> 00:49:50.480
about you, but it's it's an interesting old thing. It's

552
00:49:50.599 --> 00:50:01.400
very it's quite a powerful concept, you know, being able

553
00:50:01.400 --> 00:50:05.599
to be able to alter how you feel in your

554
00:50:05.639 --> 00:50:09.400
mind just imagining it. To imagine that, you know, you

555
00:50:09.440 --> 00:50:14.239
focus on the part of your body. Imagine that that warm,

556
00:50:14.280 --> 00:50:19.400
a warm heading, light begins to surround that area slowly,

557
00:50:20.280 --> 00:50:23.800
and as that light blends in, the sharpness starts to soften,

558
00:50:24.840 --> 00:50:31.119
the heat phades, the sensation becomes cooler, calmer, more like

559
00:50:31.159 --> 00:50:35.880
a gentle breeze or a soft vibration. So you can

560
00:50:35.920 --> 00:50:40.360
almost like introduce a feeling and then change that feeling

561
00:50:47.559 --> 00:50:51.239
and test out the different feelings, and it's all imagination.

562
00:50:55.639 --> 00:51:04.760
But as you imagine your hands became heavier, you imagine

563
00:51:04.800 --> 00:51:16.800
your hands becoming more relaxed. That's what happens to them,

564
00:51:16.920 --> 00:51:22.840
especially when you've got a calm mind. You're relaxed and

565
00:51:22.880 --> 00:51:28.320
you're not fighting against yourself. You're traveling in the all

566
00:51:28.360 --> 00:51:32.960
in the right direction, the same direction, your mind, your brain,

567
00:51:33.119 --> 00:51:39.800
your emotions, your unconscious mind, everything's traveling in the same direction,

568
00:51:41.400 --> 00:51:48.280
wanting the same thing, which is comfort, peace, the sand

569
00:51:48.280 --> 00:51:52.159
of viny tune on a bone in the background, something

570
00:51:52.199 --> 00:51:56.119
we all want and alway he has to do it.

571
00:51:56.199 --> 00:52:03.079
During a recording, you can change sharpness to smoothness, heat

572
00:52:03.119 --> 00:52:09.880
to coolness, pressure to floating, burning feelings to cool waves

573
00:52:10.000 --> 00:52:17.079
or tingling sparks. You can imagine things like a cool

574
00:52:17.119 --> 00:52:22.320
mountain stream flowing through the area that we've been focusing on.

575
00:52:24.760 --> 00:52:28.079
So that cool mountain stream flowing gently through that area,

576
00:52:28.920 --> 00:52:38.559
soothing each nerve. It touches and continues to flow, cleaning, cleansing, healing,

577
00:52:43.239 --> 00:52:46.000
and you can visualize it. You can if you want to.

578
00:52:46.119 --> 00:52:49.239
You can see it in your mind flowing through that

579
00:52:49.320 --> 00:53:04.519
part of your body, or you could imagine someone is

580
00:53:04.559 --> 00:53:08.159
wrapped that part of your body in a soft blue

581
00:53:09.000 --> 00:53:26.519
cloud of comfort, cool, calming and protective. You can imagine

582
00:53:26.599 --> 00:53:30.800
spreading honey over that part of your body and just

583
00:53:30.880 --> 00:53:36.239
imagine that honey soaking in deeply into that part of

584
00:53:36.280 --> 00:53:50.360
your body, slowly changing everything it touches, healing, relaxing. So

585
00:53:50.440 --> 00:53:53.199
how do you feel now, How does that part of

586
00:53:53.239 --> 00:54:01.119
your body feel now? What's changed? And a good thing

587
00:54:01.159 --> 00:54:03.719
about it? Can you make more noise, please, Penny.

588
00:54:04.760 --> 00:54:05.440
The good thing.

589
00:54:05.320 --> 00:54:07.400
About it is the more often you play around with

590
00:54:07.519 --> 00:54:11.559
this stuff, the easier it becomes. And then it starts

591
00:54:11.599 --> 00:54:19.320
to become automatic, because your brain starts to know that

592
00:54:19.800 --> 00:54:27.920
when you have certain feelings, it's time to change them.

593
00:54:28.159 --> 00:54:37.760
Time to change those feelings, transforming that quality, that physical

594
00:54:37.840 --> 00:54:45.440
quality into something neutral or even pleasant, reducing the emotional

595
00:54:46.400 --> 00:54:56.039
and physical intensity, leaving your feeling calm, loose, and peaceful.

596
00:55:07.719 --> 00:55:11.639
And that brings me to the end of this recording.

597
00:55:12.039 --> 00:55:16.440
I hope it's been mildly useful and I wish you well.

598
00:55:17.360 --> 00:55:20.880
Thank you for listening. Sorry, if there's been a bit

599
00:55:20.920 --> 00:55:23.760
of background sound with this, I can't do a lot

600
00:55:23.800 --> 00:55:30.239
about that. As for Vinnie, well, he's the boss, So

601
00:55:30.320 --> 00:55:33.000
thank you for listening. Remember to be kind to yourself

602
00:55:33.079 --> 00:55:36.960
because you do deserve to be happy and be gentle

603
00:55:37.000 --> 00:55:48.480
with yourself. You deserve to feel safe, lots of love. Bye,

604
00:55:53.960 --> 00:56:08.519
relax in a more deep and meaningful way, maybe in

605
00:56:08.559 --> 00:56:14.159
a way that can not just allow you to feel

606
00:56:15.480 --> 00:56:24.719
calmer now and throughout the time we spend together here,

607
00:56:26.760 --> 00:56:32.440
not just relaxed at the end of the recording when

608
00:56:32.480 --> 00:56:39.159
it's finished and you can enjoy that sense of comfort

609
00:56:39.320 --> 00:56:54.239
and peace, but also I think it would be nice

610
00:56:54.320 --> 00:57:14.119
to have those feelings of relaxation continue for longer after

611
00:57:14.199 --> 00:57:24.800
the recording has ended, so that you can still benefit

612
00:57:27.679 --> 00:57:34.960
from listening to my voice, maybe in a few hours time,

613
00:57:36.840 --> 00:57:50.320
perhaps tomorrow, and then by listening regularly, especially if you

614
00:57:50.519 --> 00:57:55.159
find like some people do and myself as well. I

615
00:57:55.320 --> 00:58:02.039
sometimes I find one particular recording that really resonates with me,

616
00:58:06.400 --> 00:58:08.880
and I just listened to it over and over again

617
00:58:11.039 --> 00:58:24.039
every morning, every evening. There was this recording from We're

618
00:58:24.079 --> 00:58:29.840
going back to about nineteen ninety nine. It wasn't hypnosis,

619
00:58:29.920 --> 00:58:33.960
but it was a guided visualizations, so it kind of

620
00:58:34.079 --> 00:58:41.400
was hypnosis really, and I managed to find it again

621
00:58:42.199 --> 00:58:47.679
and it still has the same effect on me, And

622
00:58:47.920 --> 00:59:01.199
part of it was the person's voice relaxed me she

623
00:59:01.320 --> 00:59:07.960
just felt so peaceful, and I'd look forward to listening

624
00:59:08.519 --> 00:59:20.760
to her in the morning and in the evening. And

625
00:59:20.920 --> 00:59:29.679
I knew before even pressing the play button that as

626
00:59:29.679 --> 00:59:34.079
since I've done that, pressed the play button. This was

627
00:59:34.440 --> 00:59:45.440
in the days of CD players pressed the play button.

628
00:59:48.840 --> 00:59:51.679
In fact, it might have even been a tap tape recorder.

629
00:59:52.960 --> 01:00:01.320
I'd lie down on the bed and then even without

630
01:00:01.880 --> 01:00:14.840
necessarily listening to her words because I had them memorized. Really,

631
01:00:19.519 --> 01:00:25.519
it was as if my body knew exactly what to do,

632
01:00:30.280 --> 01:00:52.119
and the muscles just almost went into automatic relaxation, and

633
01:00:52.280 --> 01:01:05.880
I remember my mind would slow down. Now. Now, I

634
01:01:06.039 --> 01:01:12.559
was listening to this recording in the early days of

635
01:01:12.639 --> 01:01:23.360
learning hypnosis, and long before I ever made any videos

636
01:01:23.480 --> 01:01:28.199
or audio recordings myself, because I didn't start doing that

637
01:01:28.320 --> 01:01:42.800
till two thousand and six, I knew, I knew how

638
01:01:44.519 --> 01:01:58.320
helpful I found being able to just let go, to

639
01:01:58.400 --> 01:02:03.639
have that trust in the person that I'm listening to,

640
01:02:11.280 --> 01:02:18.039
knowing that it's going to be just as relaxing, if

641
01:02:19.440 --> 01:02:28.840
not more so. Each time you hear my voice, you

642
01:02:28.920 --> 01:02:40.599
may feel the same. Some people have been listening to

643
01:02:40.599 --> 01:02:54.519
me for over a decade, maybe not solidly obviously, not

644
01:02:54.559 --> 01:02:57.519
twenty four hours a day, but.

645
01:02:59.519 --> 01:03:09.320
Maybe will come back. Some people may be listen every day.

646
01:03:15.639 --> 01:03:19.039
That's something that I.

647
01:03:17.800 --> 01:03:33.840
Do which you may not realize by listening, is when

648
01:03:34.119 --> 01:03:49.599
I record these recordings. Now, for example, I also am

649
01:03:49.840 --> 01:04:03.639
affected by the words that I say. So if I

650
01:04:03.679 --> 01:04:11.039
set you focus on your feet, notice your feet relaxing,

651
01:04:14.519 --> 01:04:22.440
I will be focusing on my feet. I will be

652
01:04:22.519 --> 01:04:40.639
noticing my feet relaxing. If I said, focus on your hands,

653
01:04:43.400 --> 01:04:52.920
and maybe notice the difference between each hand, Perhaps notice

654
01:04:53.079 --> 01:05:00.960
the air in the room, the temperature of the room.

655
01:05:01.000 --> 01:05:11.400
On the backs of your hands, you may start to

656
01:05:11.960 --> 01:05:20.039
notice what almost feels like a very light breeze, even

657
01:05:20.079 --> 01:05:24.320
though there may not be any type of breeze at

658
01:05:24.360 --> 01:05:37.320
all where you are right now. And as you become

659
01:05:38.000 --> 01:05:52.360
aware of your hands, I'm also aware of how relaxed

660
01:05:52.639 --> 01:06:16.440
my hands are feeling now. And when it comes to

661
01:06:17.960 --> 01:06:24.000
potentially drifting off to sleep, which may be the reason

662
01:06:24.320 --> 01:06:40.639
you're listening, I also feel drowsy when I make these recordings.

663
01:06:45.280 --> 01:07:01.840
I also notice my mind drifting. In fact, at times

664
01:07:03.760 --> 01:07:17.920
I've actually fallen asleep without even noticing, and then I

665
01:07:18.039 --> 01:07:29.360
carry on talking. And it's only when I listen back

666
01:07:29.559 --> 01:07:38.559
to do the editing. I hear snoring, and I think,

667
01:07:39.000 --> 01:07:49.159
I don't remember snoring. I remember talking. This snoring was

668
01:07:49.760 --> 01:07:56.039
a pig turned up. That's why I sound like when

669
01:07:56.119 --> 01:08:07.000
I snare, how I get read into a whole experience.

670
01:08:14.960 --> 01:08:24.399
I don't know how you feel, how relaxed you feel

671
01:08:24.439 --> 01:08:35.039
in your feet, how relaxed you feel in your hands.

672
01:08:50.119 --> 01:09:02.319
I have noticed more and more that the more relaxed,

673
01:09:04.079 --> 01:09:19.880
deeper level of comfort you feel, the easier your breathing becomes.

674
01:09:26.520 --> 01:09:43.119
It's almost like that additional muscle relaxation. So this allows

675
01:09:43.159 --> 01:10:14.239
you to breathe easier without necessarily mhm. Focusing on your breath, however,

676
01:10:14.520 --> 01:10:43.279
being able to notice the ease in which you breathe

677
01:10:43.479 --> 01:11:05.239
so naturally you breathe use so very easily and smoothly.

678
01:11:32.920 --> 01:11:50.600
Whenever I imagine my breathing improving, when I've got my

679
01:11:50.720 --> 01:12:06.600
eyes closed, I tend to mhm. Visualize a beautiful field

680
01:12:09.319 --> 01:12:23.279
with trees and flowers producing all that life giving oxygen.

681
01:12:43.319 --> 01:12:58.640
And it feels nice too, if nothing else, just taking

682
01:12:58.960 --> 01:13:24.720
some time I am away from everything, enjoying.

683
01:13:30.279 --> 01:14:21.479
That feeling of peace serenity with a joyful heart. Time

684
01:14:21.880 --> 01:14:23.119
seems to just.

685
01:14:24.880 --> 01:15:08.920
Drip by so very slowly, relaxed, so deeply peaceful, completely

686
01:15:14.800 --> 01:15:54.920
unattached to any thoughts whatsoever in this moment, completely free,

687
01:16:17.239 --> 01:16:27.079
noticing that your mind.

688
01:16:34.359 --> 01:17:14.359
Has slowed down. Slowed down because nothing really requires your attention.

689
01:17:30.840 --> 01:17:45.720
You can enjoy the physical sensations of allowing the stress.

690
01:17:45.479 --> 01:17:58.479
To drip out of your body, to appear out of every.

691
01:18:01.279 --> 01:18:26.840
Butt of your body, and being released from your brain.

692
01:18:32.119 --> 01:19:07.359
Un your mind slowly but surely. The muscles in your.

693
01:19:07.439 --> 01:19:24.760
Legs relax.

694
01:19:29.119 --> 01:20:19.319
Res res so very deeply, reas so deeply. And the feelings,

695
01:20:21.920 --> 01:20:46.800
the pleasant feelings in your arms and shoulders, deepening each

696
01:20:47.199 --> 01:21:25.279
part of your body further and deeper and deeper madicine,

697
01:21:28.520 --> 01:21:55.079
the feelings in the back of your neck, the feelings

698
01:21:55.239 --> 01:22:33.640
in your wrists, muscles in the front of your body,

699
01:22:44.039 --> 01:23:27.479
I will say, feeling peaceful deeply. There's a sense of

700
01:23:27.760 --> 01:24:12.239
peace spreads through your very cool even when you focus

701
01:24:12.399 --> 01:24:53.159
on your mind. Her mind becomes be and slower, even.

702
01:24:55.199 --> 01:26:12.600
Deeper, relaxing, so very slow, his stomach peace full in

703
01:26:12.640 --> 01:26:55.319
your stomach, held back. Notice Notice how relaxed.

704
01:26:58.920 --> 01:27:36.880
You now feel in the hole of your back, in

705
01:27:37.000 --> 01:27:46.039
a spy from your brain all the way down the

706
01:27:46.079 --> 01:27:56.760
middle of your back, sending and receiving millions of messages

707
01:27:57.479 --> 01:29:28.520
every day. Deep comfort increasing, deeply relaxed niece relegs, spreading

708
01:29:28.680 --> 01:29:37.760
those signals down your spine or cord into air, every

709
01:29:38.079 --> 01:29:56.920
part of your body, your shins and your calf muscles,

710
01:29:59.600 --> 01:30:52.800
m your elbows, feelings of peace and tranquility spreading through

711
01:30:52.880 --> 01:31:10.760
your body, tips of your toe, to your eyes, your fingers.

712
01:31:14.600 --> 01:31:28.800
All wait till you'll know it back. I'm letting her

713
01:31:31.000 --> 01:32:30.840
reatink m day to drift in mind, just wander in

714
01:32:30.920 --> 01:32:55.840
a way, happy to let go, Let go completely, let go,

715
01:33:21.399 --> 01:35:59.880
said tranquil, whole body enjoying a sensor listening God, Hey more, hey,

716
01:36:07.680 --> 01:36:26.760
enjoy the space, this space of peace and safety.

717
01:36:49.520 --> 01:37:34.319
Surery relaxed us us.

718
01:37:59.000 --> 01:37:59.319
To be.

719
01:38:28.680 --> 01:38:53.439
Letting go. Maybe we can just focus on the different

720
01:38:53.760 --> 01:39:28.239
parts of your body. Just listen to notice you forehead

721
01:39:28.520 --> 01:40:30.479
and your eyes mutual, so loose, noticing a sense of

722
01:40:33.439 --> 01:42:39.039
complete freedom, absolute freedom. Day pace wall energy, pace to

723
01:42:39.319 --> 01:43:54.199
breeze such ease, yeh lis. You may or may not

724
01:43:54.399 --> 01:44:55.159
have noticed your mind drifting peaceful move an even more

725
01:44:55.600 --> 01:45:19.439
deeply in the direction of t too blissful pace blisphor

726
01:45:19.800 --> 01:47:22.600
pace direct two pace colm so calm, let him go

727
01:47:47.479 --> 01:48:59.000
peace with mind, right body c rex c relaxed your body,

728
01:49:00.079 --> 01:49:31.560
I was almost invisible, so very relaxed and paceful, so.

729
01:49:39.279 --> 01:50:20.800
Pace lego so so.

730
01:50:39.159 --> 01:50:45.439
And you could start to notice that you are feeling

731
01:50:45.800 --> 01:50:57.640
more relaxed, even though I've not purposely focused your mind

732
01:50:57.960 --> 01:51:05.560
upon that sense of physical comfort that is growing within

733
01:51:05.640 --> 01:51:14.800
you throughout your body, and your mind starts to slow down,

734
01:51:19.720 --> 01:51:27.039
and that could be almost in recognition of I guess

735
01:51:27.319 --> 01:51:39.880
my speech not being particularly fast, and things just generally

736
01:51:41.520 --> 01:51:52.520
feel calmer. Just by listening to my voice, you give

737
01:51:52.600 --> 01:51:59.520
yourself an opportunity to take a break from the day,

738
01:52:01.640 --> 01:52:09.159
take a break from your life as it is, and

739
01:52:09.279 --> 01:52:17.039
to give yourself a rest, giving yourself permission to take

740
01:52:17.119 --> 01:52:22.720
some time off and to allow your body to relax

741
01:52:24.399 --> 01:52:32.560
and allow your mind to slow down, which in turn

742
01:52:34.920 --> 01:52:44.039
releases the tension any stresses that you had in your body.

743
01:52:46.520 --> 01:52:50.439
It's almost as if the parts of your body just

744
01:52:50.680 --> 01:53:02.439
open up, allowing the negativity out and at the same

745
01:53:02.520 --> 01:53:13.840
time replacing that negativity with positive, healing energy, which then

746
01:53:14.000 --> 01:53:23.239
fills your body up and your mind to also starts

747
01:53:23.279 --> 01:53:40.760
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

748
01:53:42.840 --> 01:53:56.880
positive healing an energy that spreads through your body like

749
01:53:56.960 --> 01:54:07.279
a wave of comfort. And all this comes from just

750
01:54:10.800 --> 01:54:19.560
allowing yourself a few minutes, maybe half an hour, however

751
01:54:19.680 --> 01:54:29.439
long you want it to be, to just rest and

752
01:54:29.560 --> 01:54:39.600
allow your mind and your body to almost reset itself

753
01:54:42.439 --> 01:54:58.239
to the settings of comfort and relaxation, calmness, which allows

754
01:54:58.600 --> 01:55:11.359
more room for feelings of pleasure and happiness to move

755
01:55:11.880 --> 01:55:20.680
around your body and into your mind, almost as if

756
01:55:20.720 --> 01:55:30.479
your mind and your body are sinking together, almost mirroring

757
01:55:31.279 --> 01:55:44.239
each other with that growing positivity and calmness. And it

758
01:55:44.279 --> 01:55:52.119
feels nice, really does feel nice to know that you

759
01:55:53.399 --> 01:56:01.960
are the one that has allowed yourself to feel more

760
01:56:03.239 --> 01:56:19.920
comfort and to experience more of this deep relaxation spreading

761
01:56:19.960 --> 01:56:32.600
throughout your body. And as I focus on each part

762
01:56:32.720 --> 01:56:42.439
of your body, you can notice that that part becomes

763
01:56:44.640 --> 01:56:55.079
even more relaxed just by focusing on it. It becomes

764
01:56:55.279 --> 01:57:08.399
even more calm and comfortable just by focusing. And as

765
01:57:08.439 --> 01:57:13.760
I move down on your body, starting at your head,

766
01:57:16.479 --> 01:57:21.800
the parts that you have already focused on will continue

767
01:57:23.119 --> 01:57:30.239
to relax deeply, and those parts that we not yet

768
01:57:30.399 --> 01:57:43.319
focused on or just automatically release any remain intention in

769
01:57:43.439 --> 01:57:57.720
anticipation of even more comfort about to come. Now. I'm

770
01:57:57.720 --> 01:58:04.199
going to start by focusing on your forehead. Just being

771
01:58:04.359 --> 01:58:12.439
aware of the feelings of your forehead and then your

772
01:58:12.439 --> 01:58:20.159
background sounds, like mister Herbert Opigion can just allow you

773
01:58:20.319 --> 01:58:27.800
to feel even more relaxed. Just means you, in the moment,

774
01:58:30.920 --> 01:58:36.319
this isn't this isn't a sterile environment. This is the world.

775
01:58:39.720 --> 01:58:45.760
I live in the countryside, so there's lots of nature

776
01:58:46.279 --> 01:58:52.000
sounds around.

777
01:58:52.640 --> 01:58:57.800
So as you focus on your forehead, just notice how

778
01:58:57.920 --> 01:59:07.880
it becomes even more relaxed as you focus only on

779
01:59:08.039 --> 01:59:17.680
my voice and that part of your body. Moving down

780
01:59:17.840 --> 01:59:30.399
to your eyes, focusing on your eyes, noticing how your

781
01:59:30.439 --> 01:59:38.359
eyelids feel so heavy yet so light at the same time,

782
01:59:41.640 --> 01:59:52.319
and all the muscles around your eyes relaxing completely. Moving

783
01:59:52.399 --> 02:00:00.159
your focus down to your mouth, your lips, your tongue,

784
02:00:00.800 --> 02:00:08.760
your teeth, You comes the whole of your mouth, relaxing,

785
02:00:12.239 --> 02:00:22.520
calm and glase. As you focus now on your jaw,

786
02:00:25.920 --> 02:00:29.960
just the parts of your jaw near your mouth and

787
02:00:30.079 --> 02:00:34.359
your chin, but all the way up the size of

788
02:00:34.439 --> 02:00:42.359
your face to your ears, the hole of your jaw,

789
02:00:43.760 --> 02:01:10.960
feeding more relaxed and calm. Focusing on your neck, the

790
02:01:11.000 --> 02:01:18.520
front of your neck and your throat relaxing and loose

791
02:01:19.239 --> 02:01:29.439
and calm. The sides of your neck, right and left

792
02:01:29.640 --> 02:01:48.279
side of your neck relax and loose and calm. And

793
02:01:48.319 --> 02:01:55.319
now the back of your neck. Focusing on the back

794
02:01:55.520 --> 02:02:05.800
of your neck, letting go of any tension that may

795
02:02:05.840 --> 02:02:16.399
have been there before, and enjoying that sense of increasing

796
02:02:18.000 --> 02:02:20.479
comfort and release.

797
02:02:23.199 --> 02:02:27.239
Then you can experience in the back of your neck,

798
02:02:33.520 --> 02:02:35.960
moving down your back.

799
02:02:37.960 --> 02:02:42.760
And moving either side of your spine right from the

800
02:02:42.800 --> 02:02:48.199
top of your back all the way down to the

801
02:02:48.239 --> 02:03:05.720
bottom of your back down to your lower back. As

802
02:03:05.760 --> 02:03:13.239
you move up and down your spine, you can feel

803
02:03:13.359 --> 02:03:21.079
the muscles either side of your spine relaxing even more.

804
02:03:28.600 --> 02:03:35.399
And as those muscles relax, that sense of comfort starts

805
02:03:35.439 --> 02:03:45.560
to spread outwards from your spine into both sides of

806
02:03:45.640 --> 02:03:52.760
your back, the top of your back, the middle end

807
02:03:52.800 --> 02:04:02.319
your lower back. And as you scan, glean, and slowly

808
02:04:03.520 --> 02:04:08.800
up and down your back, there's the muscles in the

809
02:04:08.880 --> 02:04:18.760
top of your back relax and become looser. The muscles

810
02:04:18.880 --> 02:04:24.560
in the middle of your back also seem to just

811
02:04:24.960 --> 02:04:39.479
almost divide from each other, separating and almost melting, And

812
02:04:39.680 --> 02:04:45.760
in your lower back there seems to be an extra

813
02:04:45.960 --> 02:05:02.079
special feeling of comfort. The spreads into your hips, sit

814
02:05:02.199 --> 02:05:10.319
down your lower back, into your hips, into the area

815
02:05:10.399 --> 02:05:18.960
where your cosix are, and into your buttocks, and all

816
02:05:18.960 --> 02:05:28.239
those muscles that spread bring your lower back into your

817
02:05:28.319 --> 02:05:41.680
hip area, start to melt, start to really let go,

818
02:05:48.279 --> 02:05:53.159
and you know where about to focus on your shoulders.

819
02:05:54.840 --> 02:06:01.840
Your back and your spine will continue un till I go.

820
02:06:04.880 --> 02:06:21.600
Continue to relax so calmly, and she focus on your shoulders.

821
02:06:23.359 --> 02:06:46.039
You may notice they're already feeling really loose, they're already feeding.

822
02:06:48.279 --> 02:07:06.079
Come I feeling those muscles then move from your neck

823
02:07:07.479 --> 02:07:26.319
into your shoulders. Feel so soft and gentle, so smooth

824
02:07:32.439 --> 02:07:55.000
and calm, and the feeling in your shoulders seems to

825
02:07:55.399 --> 02:08:04.079
spread deep into your shoulders, that sense of relaxation not

826
02:08:04.399 --> 02:08:18.319
just traveling deeply into your muscles, but also relaxing the

827
02:08:18.359 --> 02:08:28.159
bones and moving all the way to underneath your arms,

828
02:08:30.880 --> 02:08:36.920
relaxing a whole area between the tops of your shoulders

829
02:08:38.159 --> 02:08:55.920
and underneath your arms heathing. You feel so relaxed and

830
02:08:56.159 --> 02:09:11.760
comfortable in your shoulders, which sense that's deep healing message

831
02:09:17.119 --> 02:09:29.000
into your arms. You may feel almost as if your

832
02:09:29.319 --> 02:09:38.640
arms are not even that because they're so relaxed, so

833
02:09:40.159 --> 02:10:28.720
deeply relaxed, so calm. So this that feels spreading all

834
02:10:29.199 --> 02:10:52.720
the way down your arms, two elbows, including your elbows

835
02:10:53.000 --> 02:11:17.760
comfort spreads or interists your forearms nder wrists, so heavy

836
02:11:21.399 --> 02:12:02.840
yet at the same time sunlight and gentle like sip

837
02:12:05.159 --> 02:13:02.479
now on your hands, your hands so peaceful in your hands,

838
02:13:02.479 --> 02:13:29.319
the sensor real pace just seems to feel so familiar

839
02:13:32.800 --> 02:15:11.279
when your hands relax deeply flse I things things you

840
02:15:11.439 --> 02:15:59.000
think it tips, maving attention to affront to your body, Sir,

841
02:15:59.399 --> 02:17:56.440
comes many focus les musculs and your fins and nimes.

842
02:18:00.479 --> 02:20:47.879
So relaxed, caugh muscles just shas AMPLUSI the fathing you faints, sir,

843
02:20:48.440 --> 02:20:49.000
peace of.

844
02:20:51.200 --> 02:21:47.440
Sir, calm, sit peaceful, circom so peaceful, sycom so.

845
02:21:49.360 --> 02:22:00.879
Peace for acts and.

846
02:22:06.239 --> 02:22:08.000
Piece fall.

847
02:22:12.000 --> 02:22:27.399
Calm, allow that deep relaxation to spread your chest your

848
02:22:27.600 --> 02:22:59.000
storm real lets me go everything. So I'm gonna start

849
02:22:59.120 --> 02:23:10.799
counting down now, from twenty down to one. You can

850
02:23:10.879 --> 02:23:14.319
imagine in a way it's like just walking down some

851
02:23:14.600 --> 02:23:20.559
steps and each step or twenty steps, and each step

852
02:23:20.760 --> 02:23:33.559
represents a level of comfort, each step represents a deepening

853
02:23:35.520 --> 02:23:45.920
of that comfort, and the furvies you walk down those

854
02:23:46.000 --> 02:23:58.959
steps to deeper and more relaxed you feel. So starting

855
02:23:59.079 --> 02:28:46.079
with number twenty twenty, nineteen, eighteen, seventeen sixteenhhhhhhhh three fourhhhh

856
02:29:31.360 --> 02:32:58.559
four s too well No.

857
02:34:57.040 --> 02:37:35.319
Eight seven l six.

858
02:38:49.840 --> 02:39:07.239
Five se.

859
02:40:01.760 --> 02:42:40.760
Four us musing.

860
02:44:37.639 --> 02:44:54.760
Now, as you focus on your eyes, we're gonna count

861
02:44:54.840 --> 02:45:06.639
down from ten down to one, focusing just on your eyes,

862
02:45:10.360 --> 02:45:18.920
your eyelids, the muscles around your eyes, your eye walls themselves,

863
02:45:20.399 --> 02:45:37.479
our whole area that makes up your eye. And as

864
02:45:37.520 --> 02:45:45.959
we count down from ten down to one, whilst focus

865
02:45:46.000 --> 02:46:01.040
in on your eyes, you'll become twice is relaxed with

866
02:46:01.399 --> 02:46:14.440
each number counting down that you may find the all

867
02:46:14.520 --> 02:46:20.680
you want to do is just drift off to sleep.

868
02:46:23.639 --> 02:46:30.280
And if that's what you want, then just allow yourself

869
02:46:30.360 --> 02:46:45.040
to do that. Now, focusing on your eyes, I'm going

870
02:46:45.120 --> 02:46:55.319
to begin counting down from ten down to one right now,

871
02:47:03.559 --> 02:51:20.520
T nine eight seven usui.

872
02:51:02.559 --> 02:54:41.479
FI free.

873
02:55:14.719 --> 02:56:07.680
US US.

874
02:56:01.360 --> 02:56:24.159
One. So counting down from ten to one ten nine

875
02:56:24.399 --> 02:56:52.159
eight seven six five four three two one. And maybe

876
02:56:52.280 --> 02:56:55.200
that was a bit too quick in order to relax.

877
02:56:56.399 --> 02:57:00.799
Maybe it's a bit too fast for you to notice

878
02:57:00.920 --> 02:57:09.000
the calming of your body, maybe even a little bit

879
02:57:09.040 --> 02:57:13.159
of pressure there, like you're counting down from ten to one.

880
02:57:13.239 --> 02:57:16.639
Would you expect me to do? Man, expect me to

881
02:57:16.639 --> 02:57:20.680
just to go with floppy just because you're counting down.

882
02:57:26.200 --> 02:57:29.559
We could try it again, but this time I'll go

883
02:57:29.600 --> 02:57:36.760
a bit slower this time, as you focus on the

884
02:57:36.799 --> 02:57:41.040
whole of your body before we focus on your legs.

885
02:57:43.360 --> 02:57:52.600
Just notice how your body does start to feel more

886
02:57:52.959 --> 02:58:52.639
relaxed with every number that I countdown ten nine, eight, seven, six, five, four,

887
02:59:00.079 --> 02:59:51.559
three two one. I just notice how how you feel, generally,

888
02:59:51.959 --> 03:00:06.319
how your body feels. It's not necessarily even about counting

889
03:00:06.399 --> 03:00:13.639
down from ten to one. It's that space that you have,

890
03:00:14.840 --> 03:00:33.360
that space between being active physically or mentally to just

891
03:00:38.040 --> 03:00:43.280
sitting or lying down, just being there, not doing anything,

892
03:00:43.440 --> 03:00:50.079
not saying anything, or needing to think about anything. So

893
03:00:50.719 --> 03:00:53.799
it opens up a space, you know, a bit of

894
03:00:53.799 --> 03:01:04.840
a space, a gap. And the more I came down

895
03:01:04.840 --> 03:01:12.280
from ten to one, the bigger that gap becomes. So

896
03:01:12.360 --> 03:01:24.799
there's that gap of calmness, of comfort, relaxation. It's a

897
03:01:24.920 --> 03:01:39.000
nice feeling, and it moves those stresses or discomforts physically

898
03:01:39.120 --> 03:01:58.159
or emotionally, moves them away. Allows you to just slow down.

899
03:02:01.760 --> 03:02:04.719
Someone to count again from ten down to one and

900
03:02:04.879 --> 03:02:14.879
notice that gap widening, the gap, and as it widens,

901
03:02:14.920 --> 03:02:21.000
it's almost like the stress and attention falls into the

902
03:02:21.040 --> 03:03:17.760
gap and gives you that distance, that space. Now ten nine, eight, seven, six,

903
03:03:30.479 --> 03:04:01.159
five four three.

904
03:04:17.079 --> 03:04:40.760
Two one.

905
03:04:47.559 --> 03:05:07.120
Now, how did you work? Body? Feel? Now? Can you

906
03:05:07.280 --> 03:05:45.719
notice that you're feeling calmer, the feeling more relaxed as

907
03:05:45.760 --> 03:06:06.120
we now focus on your legs, just your legs. We're

908
03:06:06.159 --> 03:06:26.079
just gonna start with focusing on your thighs. Of course,

909
03:06:26.159 --> 03:06:31.079
it's not the most exciting thing to be doing, because

910
03:06:34.479 --> 03:06:37.239
I'm sure like most of your body is not a

911
03:06:37.280 --> 03:06:49.719
lot going on right now. Just focusing on the whole

912
03:06:49.799 --> 03:06:56.159
of your thighs, the tops of your thighs, the sides

913
03:06:56.360 --> 03:07:03.440
of your fighs, the bottom of your thighs, your outer thighs,

914
03:07:03.440 --> 03:07:08.360
and your inner thighs. Basically the whole of your thigh

915
03:07:08.479 --> 03:07:17.280
that leads into your hip and it goes down to

916
03:07:17.479 --> 03:07:31.479
your knee joint. Now, this is a big area. It's

917
03:07:31.520 --> 03:07:32.799
a very heavy area.

918
03:07:33.280 --> 03:07:39.280
It's very strong, probably the strongest muscles in your body

919
03:07:39.959 --> 03:07:40.959
or in your thighs.

920
03:07:51.040 --> 03:07:57.319
But I don't think we perhaps will give enough attention

921
03:07:58.719 --> 03:08:12.120
to our thighs. Perhaps we don't acknowledge how important our

922
03:08:12.319 --> 03:08:32.520
thighs are to our lives, how much they actually do

923
03:08:32.680 --> 03:08:46.559
for us all through our lives. And it may seem

924
03:08:46.719 --> 03:08:51.920
sound really weird, but I think that all of our

925
03:08:51.920 --> 03:09:02.840
body parts, especially our thighs, needs some TLC, a bit

926
03:09:02.840 --> 03:09:20.719
of love shown, a bit of acknowledgement, thank you, gratitude

927
03:09:22.600 --> 03:09:31.760
for our thighs do for us. And I know this

928
03:09:31.879 --> 03:09:37.799
may sound a bit strange. Maybe you think, why am

929
03:09:37.840 --> 03:09:41.360
I Surely I should be out in the garden hugging

930
03:09:41.440 --> 03:09:49.319
a tree or something. Well, it's hard to set a

931
03:09:49.399 --> 03:09:53.079
microphone up on a tree. That's why I'm doing this indoors.

932
03:09:53.120 --> 03:09:56.920
Otherwise I would be outside huging a tree. I can't

933
03:09:56.959 --> 03:10:05.760
see the television from the tree. If you move down

934
03:10:05.760 --> 03:10:15.600
to your knees gain such an important part. And I

935
03:10:15.639 --> 03:10:22.799
think we don't necessarily. I'll speak for myself, I don't

936
03:10:22.840 --> 03:10:29.360
necessarily appreciate all that my needs do for me until

937
03:10:30.840 --> 03:10:34.360
I have a problem with my knee. It's occasionally if

938
03:10:34.360 --> 03:10:39.479
I ever maybe i'll bash it or it's aching for

939
03:10:39.520 --> 03:10:46.440
some reason. It's then that I realize how much it does.

940
03:10:47.879 --> 03:10:51.159
You know, the benefit of being able to use my

941
03:10:51.360 --> 03:11:00.559
legs without any kind of physical discomfort is that a

942
03:11:00.600 --> 03:11:09.239
beautiful thing that's possibly not appreciated until it's temporarily removed.

943
03:11:10.319 --> 03:11:17.360
You know that's comfort. But as you focus on your knees,

944
03:11:19.479 --> 03:11:25.159
regardless of how your knees feel, you can have that

945
03:11:25.399 --> 03:11:31.559
sense of gratitude and love to your knees for all

946
03:11:31.680 --> 03:11:43.959
that they do for you, and you can still have

947
03:11:44.040 --> 03:11:49.239
that attention on your thighs. Maybe notice how your thighs feel,

948
03:11:51.319 --> 03:12:09.280
maybe you've noticed that they are relaxing or deeply as

949
03:12:09.319 --> 03:12:14.840
you focus now on the bottoms of your legs, your shins,

950
03:12:15.600 --> 03:12:22.159
and your calf muscles, the bones between your knees and

951
03:12:22.200 --> 03:12:29.840
your feet incorporate, and of course your ankles so important.

952
03:12:35.280 --> 03:12:39.920
You know, anyone that's had even like the slightest sprain

953
03:12:40.040 --> 03:12:47.120
of an ankle knows how how much we take our

954
03:12:47.200 --> 03:12:55.760
ankles for granted. And it's kind of strange in a

955
03:12:55.799 --> 03:13:01.440
way when you think that. You know, logically, our wrists

956
03:13:01.559 --> 03:13:04.520
are a lot thinner than the rest of our arms,

957
03:13:05.520 --> 03:13:09.040
which is okay, it doesn't I can't see any problem

958
03:13:09.079 --> 03:13:14.000
with that because we're just picking stuff up by our

959
03:13:14.040 --> 03:13:19.920
ankles so much thinner than the rest of our legs.

960
03:13:26.280 --> 03:13:30.719
And from a physics perspective or logical even it doesn't

961
03:13:30.760 --> 03:13:36.920
really make sense that all this weight would ultimately be

962
03:13:37.879 --> 03:13:47.920
resting on your ankles then leading to your feet, that

963
03:13:48.479 --> 03:13:57.520
thin area, thin bone. Yeah, it does so much great work.

964
03:13:59.559 --> 03:14:08.959
Support warts us, supports our body for a lifetime, helps

965
03:14:09.000 --> 03:14:18.360
us to balance, It helps you to get around and

966
03:14:18.479 --> 03:14:32.520
be mobile. And there's the calf muscles. Of course, when

967
03:14:32.559 --> 03:14:35.719
I was younger, I couldn't see the pointing calf muscles.

968
03:14:36.520 --> 03:14:41.440
Didn't seem to do anything. Okay, if I walked around

969
03:14:41.440 --> 03:14:46.280
on tiptoes, then my calf muscles get some work. But

970
03:14:46.399 --> 03:14:49.079
of course that's not true. The calf muscles are being

971
03:14:49.159 --> 03:15:02.319
used whenever we use our legs and your shins there

972
03:15:02.360 --> 03:15:13.319
to protect your lower legs, shaped in a way, almost

973
03:15:13.360 --> 03:15:25.159
as a protector for the bone, leading of course to

974
03:15:25.239 --> 03:15:35.360
your ankles and your feet. But we're not going to

975
03:15:35.399 --> 03:15:37.600
focus on your feet. We're just going to focus on

976
03:15:37.639 --> 03:15:44.159
the legs. And I realize, and now that I've mentioned

977
03:15:44.200 --> 03:15:48.920
your feet, you'll probably focus among them anyway, So maybe

978
03:15:48.959 --> 03:15:55.079
I should focus on your feet a little bit. You

979
03:15:55.159 --> 03:16:00.000
can have them in your awareness the same as you

980
03:16:00.399 --> 03:16:04.319
have your thighs in your awareness, even though we haven't

981
03:16:04.360 --> 03:16:09.920
been focusing on your thighs for a few minutes. Let

982
03:16:10.000 --> 03:16:20.959
me focusing on your ankles. There's still that sensation of

983
03:16:24.120 --> 03:16:36.920
comfort in your thighs, and this that movement of energy

984
03:16:38.959 --> 03:16:46.000
because the thighs hold lots of different sensations. Of course,

985
03:16:46.040 --> 03:16:50.840
there's the muscles, the big strong muscles that we have

986
03:16:51.000 --> 03:17:04.399
in our thighs. But the skin on the outside of

987
03:17:04.440 --> 03:17:09.760
the thighs, as in the outside of all of our body,

988
03:17:10.520 --> 03:17:22.120
can be very sensitive, sensitive to the touch, sensitive to temperature,

989
03:17:28.680 --> 03:17:36.200
and inside your thighs the bones, there's the muscle, there's

990
03:17:36.239 --> 03:17:41.120
the blood, vessels, the ar trees, to all this stuff

991
03:17:41.159 --> 03:17:50.239
that's inside your thighs. I guess sometimes it'd be nice

992
03:17:50.280 --> 03:17:54.840
if you could actually put your fingers inside your thighs

993
03:17:55.239 --> 03:18:00.479
and a message, so you can message on the out side,

994
03:18:00.680 --> 03:18:03.600
of course, but to be able to get deep into

995
03:18:03.639 --> 03:18:08.479
the muscles and to be able to just message inside

996
03:18:08.520 --> 03:18:15.520
your thighs, message in the bones of your leg, massage

997
03:18:15.600 --> 03:18:28.799
in or the veins, just gently healing your thighs and

998
03:18:28.959 --> 03:18:35.520
you can move down message and inside your knees, just

999
03:18:35.719 --> 03:18:42.399
message in those bones, but with healing fingertips, spreading that

1000
03:18:42.799 --> 03:18:54.040
healing energy deep into the choice of your knees. Of course,

1001
03:18:54.079 --> 03:18:58.760
there's the back of your You need the inside crease

1002
03:19:00.040 --> 03:19:07.479
your knee is. It's a very sensitive area. Very it

1003
03:19:07.479 --> 03:19:11.520
feels very nice when you stroke it. That might be

1004
03:19:11.520 --> 03:19:15.520
because it's an area that's not really touched very often.

1005
03:19:17.520 --> 03:19:21.920
It's almost like a hidden part, that crease.

1006
03:19:23.639 --> 03:19:30.159
In your legs. It's almost like a part that has

1007
03:19:30.200 --> 03:19:41.200
a sensitivity, which is a little bit different. Of course,

1008
03:19:41.239 --> 03:19:51.760
it's protected by your legs. So you can imagine putting

1009
03:19:52.600 --> 03:20:02.479
your fingers into that crease in your legs. Fold in

1010
03:20:02.559 --> 03:20:06.559
between your legs, you can just message with your fingertips.

1011
03:20:07.760 --> 03:20:14.520
Imagine your fingertips going inside message in the muscle tissue.

1012
03:20:19.079 --> 03:20:23.479
You can of course field the bones of your knees,

1013
03:20:24.879 --> 03:20:35.360
healing through your fingertips, and then as you go down

1014
03:20:38.159 --> 03:20:41.000
to your calf muscles, and that's the part I'd like

1015
03:20:41.079 --> 03:20:45.799
to be able to really put my fingertips deep inside

1016
03:20:46.520 --> 03:20:54.479
my calf muscles, the message in every single tissue of

1017
03:20:54.600 --> 03:21:06.000
that muscle, healing every part. And then doing the same

1018
03:21:06.120 --> 03:21:16.040
for my shins, massage and generally stroking the bones, generally

1019
03:21:16.239 --> 03:21:21.799
stroking them healing in a loving way because they deserve

1020
03:21:21.920 --> 03:21:27.799
to be treated as the precious bones that they are.

1021
03:21:29.120 --> 03:21:32.399
Because our legs are so precious as in all the

1022
03:21:32.440 --> 03:21:37.799
other parts of our body, the more precious at any

1023
03:21:37.959 --> 03:21:53.280
jure on the planet. When you start to think about

1024
03:21:56.639 --> 03:22:05.479
your legs in this way, it can change your perspective.

1025
03:22:08.200 --> 03:22:14.000
It might sound a bit a bit silly to start

1026
03:22:14.040 --> 03:22:20.799
with the idea of having love for your legs, showing

1027
03:22:20.879 --> 03:22:28.879
appreciation for your thighs, want them to be able to

1028
03:22:28.920 --> 03:22:36.079
put your hands in your thighs, the massage the muscles

1029
03:22:36.920 --> 03:22:41.639
and the bones, and to get your fingers deep in

1030
03:22:41.680 --> 03:22:51.239
there and releasing all tension, just to show how much

1031
03:22:51.360 --> 03:22:59.040
you care about your legs, how much you care for

1032
03:23:00.159 --> 03:23:01.680
your legs do for.

1033
03:23:01.559 --> 03:23:15.239
You regularly, your knees, your calves, your ankles, the strength

1034
03:23:15.319 --> 03:23:22.520
of your ankles, considering how thin they are.

1035
03:23:22.200 --> 03:23:29.920
Compared to the rest of your legs, especially your thighs. Yeah,

1036
03:23:30.000 --> 03:23:42.280
they're so strong, so flexible, absolutely amazing things. Your ankles

1037
03:23:42.399 --> 03:23:51.559
are truly a gift because of what they do for you,

1038
03:23:57.000 --> 03:24:04.000
supporting all that weight, regardless of how what weight you are,

1039
03:24:05.159 --> 03:24:09.760
even if you only eat ate stone, there's still a

1040
03:24:09.760 --> 03:24:16.440
lot of weight for these little ankles. Now I'm a

1041
03:24:16.440 --> 03:24:24.639
lot heavier than eight stone, double dock, get my ankles

1042
03:24:26.399 --> 03:24:33.159
support my body all the time. Or that they do

1043
03:24:33.879 --> 03:24:36.239
give off a sigh of relief when I sit down.

1044
03:24:38.479 --> 03:24:46.360
That's in fact my whole legs do. My feet feel

1045
03:24:46.360 --> 03:25:12.399
also go my toes clap. I'm so happy. Your legs

1046
03:25:14.000 --> 03:25:21.879
really are amazing. And I know that talking about talking

1047
03:25:21.920 --> 03:25:28.600
about your legs is probably possibly among the most most

1048
03:25:28.680 --> 03:25:36.360
boring things I've ever heard anyone say. Possibly you're boring

1049
03:25:36.479 --> 03:25:44.680
or not. Everything I said is true. Your legs are amazing.

1050
03:25:53.559 --> 03:26:06.479
Your legs deserve not just respect, they deserve to relax deeply.

1051
03:26:13.719 --> 03:26:17.079
They deserve to take some time out of the day

1052
03:26:19.280 --> 03:26:55.719
to just let go completely. Legs really can relax. And

1053
03:26:55.799 --> 03:26:59.760
because the legs are so such a most you know,

1054
03:27:00.200 --> 03:27:06.120
important part of your body. When you relax legs, the

1055
03:27:06.200 --> 03:27:17.440
rest of your body also naturally follows in that journey

1056
03:27:17.520 --> 03:27:29.319
of comfort. Like I feel it in my hips. My

1057
03:27:29.440 --> 03:27:36.879
hips feel really loose, and also my lower back as well.

1058
03:27:38.799 --> 03:27:44.559
My lower back really feels it feels stretched, even though

1059
03:27:44.559 --> 03:27:48.239
I'm just sitting in a chair and there's no stretching

1060
03:27:50.920 --> 03:27:54.120
as far as I'm aware that I'm doing. It's almost

1061
03:27:54.120 --> 03:27:57.959
as if the muscles are just relaxed so much that

1062
03:27:58.040 --> 03:28:05.120
there is a natural stretch as the tension has reduced

1063
03:28:06.559 --> 03:28:25.200
a lot. And I'm now going to count down from

1064
03:28:25.760 --> 03:28:34.840
ten down to one, and you can continue to fill

1065
03:28:36.600 --> 03:29:12.719
wonderfully relaxed ten nine, eight, seven, six, five four three

1066
03:29:13.159 --> 03:29:33.959
two one relax. So I'm just going to count down

1067
03:29:35.440 --> 03:29:40.159
from five down to one, and as a countdown, if

1068
03:29:40.200 --> 03:29:47.319
you just focus on the numbers, just the numbers counting down,

1069
03:29:48.319 --> 03:29:57.479
and notice how you feel in this moment as you

1070
03:29:57.600 --> 03:30:05.159
hear the numbers counting down, knowing that those numbers counting

1071
03:30:05.200 --> 03:30:15.399
down represent you feeling calmer, not just in your body,

1072
03:30:15.520 --> 03:30:23.920
but also relaxing your mind. Just notice how you feel.

1073
03:30:24.760 --> 03:30:30.719
There's nothing to do, there's nothing to say, there's nothing

1074
03:30:30.799 --> 03:30:47.520
to think about, starting with number five, four.

1075
03:30:56.559 --> 03:31:13.840
Three two one.

1076
03:31:23.280 --> 03:31:29.760
Now, as you notice the gradual.

1077
03:31:31.959 --> 03:31:40.559
Letting go of the tension in your body, you may

1078
03:31:40.600 --> 03:31:46.520
also begin to notice and be aware of how your

1079
03:31:46.639 --> 03:31:55.399
mind is starting to slow down. This is just a

1080
03:31:55.559 --> 03:32:03.319
natural thing that happens. It's not really a special procedure.

1081
03:32:04.600 --> 03:32:09.799
It's just natural because as your body relaxes, your mind

1082
03:32:09.879 --> 03:32:15.639
also starts to relax. And the more your mind relaxes,

1083
03:32:15.760 --> 03:32:20.399
the more your body relaxes. It's just a continuous circle

1084
03:32:20.479 --> 03:32:34.360
of relaxation. And there's that calmness that comes from relative quietness.

1085
03:32:35.799 --> 03:32:40.719
You know, even even if this background sounds either your

1086
03:32:40.840 --> 03:32:48.920
side or mine, it's still going to be quite calm.

1087
03:32:49.079 --> 03:32:51.719
You know, you haven't got the television on, there's no

1088
03:32:52.000 --> 03:32:56.239
music in the background unless you're listening to the recording.

1089
03:32:56.280 --> 03:33:03.760
With music, of course, you're very likely not going to

1090
03:33:03.760 --> 03:33:06.879
be sitting in a room with other people. Of course

1091
03:33:06.920 --> 03:33:11.479
you might be, but generally it's more ideal if you

1092
03:33:11.479 --> 03:33:22.479
can do this on your own, so no distractions, and

1093
03:33:22.520 --> 03:33:37.719
when you stop thinking about stuff, relaxation automatically rises, a

1094
03:33:37.840 --> 03:33:48.559
sense of comfort starts to grow, and without trying to

1095
03:33:48.639 --> 03:33:59.559
build it up into something fantastical or something magical, this

1096
03:33:59.680 --> 03:34:11.719
is just a natural process, something that's easy to accomplish.

1097
03:34:12.479 --> 03:34:16.879
In fact, it's almost you know, the sense of relaxing

1098
03:34:17.680 --> 03:34:23.479
completely happens really when you put no effort into it.

1099
03:34:24.440 --> 03:34:30.200
It's not something that you can really force. It's something

1100
03:34:30.280 --> 03:34:41.079
that happens naturally. And part of the process of this

1101
03:34:41.319 --> 03:34:53.319
recording and others is simply two allow you to take

1102
03:34:53.360 --> 03:35:08.319
advantage of this space, this time, to just let go,

1103
03:35:11.360 --> 03:35:19.600
to just be here, to be in tune with how

1104
03:35:19.680 --> 03:35:33.079
you feel. Yet with the intention of wanting to relax

1105
03:35:33.159 --> 03:35:44.559
deeply and maybe even to fall asleep, depending on what

1106
03:35:44.719 --> 03:35:50.879
it is that you wish for yourself in this moment.

1107
03:35:57.840 --> 03:36:07.239
As we know, relaxing is the majority of the process

1108
03:36:07.319 --> 03:36:12.479
of falling asleep. The actual falling asleep part is the

1109
03:36:12.639 --> 03:36:20.440
tiny bit at the end. The deeper relaxed you become,

1110
03:36:24.360 --> 03:36:42.040
the easier you find yourself drifting. But you can also

1111
03:36:42.200 --> 03:36:52.280
if you choose, stay focused on my voice and really

1112
03:36:52.760 --> 03:37:22.440
enjoy the process, gradually relaxing each muscle in your body

1113
03:37:27.520 --> 03:37:56.680
effortlessly and just observing the sensation of letting go completely.

1114
03:38:02.719 --> 03:38:06.719
This time, I'm going to count from six down to one.

1115
03:38:11.879 --> 03:38:21.440
You can notice your mind calming down more with each

1116
03:38:22.000 --> 03:38:35.399
number that you hear me say, naturally, feeling calm and

1117
03:38:35.639 --> 03:41:34.959
slow and be peaceful sex fivehhh, four, three one, being

1118
03:41:35.319 --> 03:41:47.959
aware of how your mind to slowed right down, sinking

1119
03:41:50.559 --> 03:42:10.879
deeply into relaxation. And as you focus on your mind,

1120
03:42:11.159 --> 03:42:21.120
you may notice that there are some thoughts still there,

1121
03:42:23.719 --> 03:42:33.239
maybe some stubborn thoughts that for some reason perhaps need

1122
03:42:33.319 --> 03:42:48.520
your attention. So what you can do is send love

1123
03:42:48.760 --> 03:43:02.440
to those thoughts. Sprinkle those thoughts with love, my little

1124
03:43:02.559 --> 03:43:08.159
petals from a flower, just sprinkle it over them. Petals

1125
03:43:08.239 --> 03:43:15.440
feel good love towards those thoughts to let those thoughts

1126
03:43:15.680 --> 03:43:22.479
know that you're not abandoned the number. You just need them.

1127
03:43:23.719 --> 03:43:34.760
You require them to just calm down, slow down, quiet

1128
03:43:35.159 --> 03:43:51.120
down for now, so as you focus on those remaining thoughts.

1129
03:43:52.360 --> 03:43:56.440
As we count down this time from seven down to one.

1130
03:43:58.000 --> 03:44:12.079
With each number, just imagine sprinkling those flower petals of love, kindness,

1131
03:44:13.680 --> 03:44:25.520
gratitude over those thoughts, which will allow them to just

1132
03:44:26.959 --> 03:44:41.959
melt away and relax deeply. With every number, those thoughts

1133
03:44:42.079 --> 03:45:50.719
will become more and more relaxed. Starting with number seven, six, five, four,

1134
03:46:16.719 --> 03:47:38.000
three one. How les you now notice how relaxed your

1135
03:47:38.200 --> 03:47:57.920
feeling in your body. We're going to focus on your hands,

1136
03:48:03.760 --> 03:48:10.040
because the more relaxed your hands are, the more relaxed

1137
03:48:10.239 --> 03:48:31.920
your body and mind are. You focus on your hands

1138
03:48:32.799 --> 03:48:42.920
and your fingers. There's nothing needed to be done. There's

1139
03:48:43.000 --> 03:48:47.920
no clenching of fists or tents in the fingers or

1140
03:48:47.920 --> 03:49:02.319
anything like that. It's just noticing. I'm focusing on your hands,

1141
03:49:09.360 --> 03:49:30.440
noticing how they feel. Because the more relaxed do your

1142
03:49:30.639 --> 03:49:40.559
hands feel, the calmer your mind feels, and the more

1143
03:49:43.440 --> 03:50:04.360
comforts you feel throughout your body. Jee may have already

1144
03:50:07.159 --> 03:50:46.920
noticed you mind is starting to drift quick said, just

1145
03:50:47.120 --> 03:51:01.520
on your hands and fingers, allowing them cheat the experience

1146
03:51:04.239 --> 03:51:12.440
a real deepening of that relaxation in your hands and fingers,

1147
03:51:18.479 --> 03:51:40.799
more and more relaxed. With each number from eight down

1148
03:51:40.959 --> 03:51:53.719
to one. You can almost feel that healing and relaxing

1149
03:51:54.239 --> 03:52:16.479
energy spreading into your hands and fingers becoming relaxing with

1150
03:52:16.959 --> 03:52:35.520
each number you hear, going down eight down to one, drifting,

1151
03:52:39.200 --> 03:56:45.879
drifting again starting with number eighth, seven, four, three, just

1152
03:56:46.159 --> 03:56:55.159
being here now, nothing to think about, nothing to do,

1153
03:56:56.760 --> 03:57:10.719
nothing to say, and everything just feels calmer. And this

1154
03:57:11.000 --> 03:57:18.559
is your natural state of being. This is how you

1155
03:57:18.879 --> 03:57:25.120
just normally feel when you take away all of that

1156
03:57:25.559 --> 03:57:32.920
other stuff that we add, you know, things like stress

1157
03:57:33.079 --> 03:57:49.479
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1158
03:57:51.680 --> 03:57:54.840
We take that away, which is what we do.

1159
03:57:55.600 --> 03:57:56.680
What we do now.

1160
03:58:02.920 --> 03:58:14.200
You're left with a real sense of peacefulness which comes

1161
03:58:14.319 --> 03:58:23.639
to you very quickly, because ultimately it's just a feeling,

1162
03:58:28.040 --> 03:58:35.840
a feeling of comfort. It's almost as if you've gone

1163
03:58:35.879 --> 03:58:44.360
inside yourself and you've found a special place where everything

1164
03:58:47.719 --> 03:58:56.000
is peaceful, a place where you can film relaxed, and

1165
03:58:56.200 --> 03:59:04.959
your natural sense of com a place where you can

1166
03:59:05.120 --> 03:59:14.559
be you, where you can accept yourself and who you are,

1167
03:59:17.000 --> 03:59:23.079
in the place where you're not trying to please anybody else,

1168
03:59:23.639 --> 03:59:36.360
In a place where you can actually not just love yourself,

1169
03:59:36.479 --> 03:59:41.920
but in some ways more importantly, you can like yourself,

1170
03:59:44.440 --> 04:00:01.719
appreciate who you are, a sense of gratitude. He's in

1171
04:00:01.840 --> 04:00:13.040
the air around you. That's also a place where you

1172
04:00:15.399 --> 04:00:23.360
can actually feel the healing energy soaking into your body.

1173
04:00:30.040 --> 04:00:42.360
Healing energy soaking into your body. The healing energy spreads

1174
04:00:43.360 --> 04:00:54.520
through your veins, traveling to each every single part of

1175
04:00:54.680 --> 04:01:04.479
your body, and you start to realize that actually that

1176
04:01:04.799 --> 04:01:13.520
healing energy, it's not just entered into your brain, it's

1177
04:01:13.639 --> 04:01:25.559
become part of your brain, and the spinal fluid is

1178
04:01:25.680 --> 04:01:36.600
now mixed with healing energy, not just allowing you to

1179
04:01:36.959 --> 04:01:44.559
feel so much more relaxed and healthy in this moment,

1180
04:01:49.040 --> 04:01:58.479
but also you start to realize that actually what's happening

1181
04:01:58.719 --> 04:02:09.319
now without healing relaxing energy spreading through your body is

1182
04:02:09.559 --> 04:02:20.280
actually changing your life. It's actually changing the way you're

1183
04:02:20.399 --> 04:02:26.840
going to feel not just now, but tomorrow and the

1184
04:02:26.959 --> 04:02:36.319
next day. As your health improves, not just your physical

1185
04:02:36.440 --> 04:02:44.040
health but your mental health. Things that used to bother

1186
04:02:44.159 --> 04:02:51.239
you in the past, for some reason, no longer have

1187
04:02:51.479 --> 04:02:58.719
the effect that they used to because something has changed

1188
04:03:00.319 --> 04:03:11.360
deep within you. Maybe things that used to cause you

1189
04:03:11.639 --> 04:03:24.000
to feel anger no longer have that power to control

1190
04:03:24.120 --> 04:03:29.079
you the way they seem to be able to before.

1191
04:03:32.760 --> 04:03:43.559
As you realize that you're the one who decides what

1192
04:03:43.920 --> 04:03:55.600
affects you, you're the one who decides to feel relaxed

1193
04:03:56.479 --> 04:04:09.239
and calm when you choose to enjoy noticing these natural

1194
04:04:10.280 --> 04:04:23.639
developments of healing continuing to grow and improve your life

1195
04:04:25.040 --> 04:04:36.840
day by day, including of course, your ability to relax

1196
04:04:37.520 --> 04:04:52.399
so much easier than sleeping. It's the most natural thing

1197
04:04:53.360 --> 04:05:03.319
in the world to you, because falling asleep is something

1198
04:05:03.479 --> 04:05:14.319
that you've done so many times in your life, and

1199
04:05:14.479 --> 04:05:18.280
you know that you were born, as we all were,

1200
04:05:19.120 --> 04:05:29.040
with the ability to fall asleep naturally. We were born

1201
04:05:30.399 --> 04:05:40.840
with that ability to just drift off into a deep,

1202
04:05:42.120 --> 04:05:53.920
healing sleep. Even when we're kids, sometimes will fall asleep

1203
04:05:53.959 --> 04:05:57.879
and we don't even want to try to think of

1204
04:05:58.120 --> 04:06:02.719
stay awake. Maybe it's birthday in the morning, or it's

1205
04:06:03.120 --> 04:06:07.360
Christmas or holiday or something we look forward to. We

1206
04:06:07.440 --> 04:06:12.000
don't want to go to sleep. But the more we

1207
04:06:12.159 --> 04:06:17.520
want to stay awake. The more we just start to drift,

1208
04:06:21.680 --> 04:06:25.760
and the more you fight drifting or we try to

1209
04:06:25.879 --> 04:06:33.159
stop yourself and drifting asleep, the deeper and strongerout drifting becomes.

1210
04:06:40.079 --> 04:06:45.399
Because we're born not just with the need to relax

1211
04:06:45.559 --> 04:06:53.920
deeply and to naturally fall asleep, but it's our birthright,

1212
04:06:57.319 --> 04:07:07.680
it's part of our DNA, and sometimes as we get

1213
04:07:07.760 --> 04:07:21.639
older in life, perhaps at times we have forgotten relaxing completely.

1214
04:07:23.399 --> 04:07:36.760
It's not only a wonderfully pleasant experience, it's also really easy.

1215
04:07:48.120 --> 04:07:55.600
It's very, very easy to let go, because that's all

1216
04:07:55.680 --> 04:08:10.079
it is, is just deciding to let go. And when

1217
04:08:10.200 --> 04:08:18.000
you press the play button on my recordings, you have

1218
04:08:18.239 --> 04:08:29.239
given permission for my voice to election. When you press

1219
04:08:29.319 --> 04:08:34.319
that play button, you have given me permission for my

1220
04:08:34.639 --> 04:08:49.399
words to effect. You're in a positive, only a positive way,

1221
04:08:53.319 --> 04:09:16.879
opening up your mind to useful and healing suggestions that

1222
04:09:17.040 --> 04:09:28.239
can have such an amazing effect on how you feel

1223
04:09:28.959 --> 04:09:43.120
right now, as well as those changes that continue long

1224
04:09:43.520 --> 04:09:53.799
after the recording ends, those changes within you that continue

1225
04:09:54.079 --> 04:10:07.319
to flourish and grow, transforming your life in a positive,

1226
04:10:09.120 --> 04:10:18.760
beautiful way, allowing you to move forward in your life

1227
04:10:20.239 --> 04:10:35.000
in the direction that you choose for yourself, and this feeling,

1228
04:10:37.760 --> 04:10:45.840
this feeling that you can experience a safety, comfort, calmness.

1229
04:10:53.639 --> 04:11:07.600
This feels so nice. It's such a healthy place to be,

1230
04:11:15.520 --> 04:11:33.520
and that positivity grows within you. Eat every day moving forward,

1231
04:11:37.360 --> 04:11:48.319
you're going to find that you're more relaxed physically and

1232
04:11:48.520 --> 04:11:57.159
in your mind is more relaxed. And it's not that

1233
04:11:57.280 --> 04:12:02.840
you're thinking slower. It's just that your mind will be

1234
04:12:03.079 --> 04:12:14.879
less clogged up with unnecessary negativity because from now on,

1235
04:12:15.559 --> 04:12:25.200
your mind rejects negativity. From now on, you're going to

1236
04:12:25.360 --> 04:12:42.200
start noticing when negativity arises and you can just say stop, stop,

1237
04:12:45.079 --> 04:12:51.840
and that negativity will turn around and leave you alone

1238
04:13:04.440 --> 04:13:19.520
and the negativity would disappear. And as you notice that

1239
04:13:19.760 --> 04:13:34.000
you feel way more relaxed than you probably expected, you

1240
04:13:34.200 --> 04:13:43.520
can now congratulate yourself because you are the person that

1241
04:13:43.639 --> 04:13:49.760
has done this. You are the one that has opened

1242
04:13:49.959 --> 04:13:57.680
your mind up to the simple facts that you can

1243
04:13:58.159 --> 04:14:02.719
feel more relaxed ext in your body and in your mind.

1244
04:14:08.959 --> 04:14:14.840
You've opened your mind up to the birthright of being

1245
04:14:14.920 --> 04:14:31.760
able to just fall asleep easily when you choose. And

1246
04:14:31.879 --> 04:14:38.840
that's a nice feeling, don't you think it feels nice?

1247
04:14:38.959 --> 04:14:48.319
Doesn't it to feel calm. All that healing energy is

1248
04:14:48.440 --> 04:14:59.280
spreading through your body, in your mind, to spend time

1249
04:14:59.520 --> 04:15:10.319
in the a special place where negativity can no longer enter.

1250
04:15:16.799 --> 04:15:26.000
Negativity is banned, it's barred, it's not allowed entry. Doesn't

1251
04:15:26.280 --> 04:15:30.760
it doesn't. This doesn't deserve to be here, doesn't belong here.

1252
04:15:34.479 --> 04:15:49.360
Negativity has no place in your life, which makes room

1253
04:15:49.559 --> 04:16:20.440
for more comfort, more healing, more relaxation, more peace. It

1254
04:16:20.600 --> 04:16:46.079
feels nice, doesn't it. Just let go with everything. I'm

1255
04:16:46.120 --> 04:16:53.760
gonna count down now from twenty down to one. You

1256
04:16:53.879 --> 04:17:05.079
can continue to relax if you choose him drift to

1257
04:17:05.280 --> 04:17:19.040
sleep with every number hear me say, you can fill

1258
04:17:20.200 --> 04:17:26.440
twice as relaxed, or if you choose you can fill

1259
04:17:27.319 --> 04:18:17.399
twice sleeping now. Twenty nineteen eighteen seven team six, team

1260
04:18:24.680 --> 04:19:49.840
fifteen four, team thirteen two ten nine eight seven six five.

1261
04:20:30.440 --> 04:20:40.239
This is your time to just take a break, your

1262
04:20:40.399 --> 04:20:51.120
time to relax, to allow your mind to slow down,

1263
04:20:59.719 --> 04:21:13.840
to give yourself permission to take a break from everything.

1264
04:21:18.719 --> 04:21:26.079
Ensure the only person that can make that decision, You're

1265
04:21:26.120 --> 04:21:33.479
the only person that can actually tell your mind to

1266
04:21:33.840 --> 04:21:57.920
just relax, to just take some time off so that

1267
04:21:58.079 --> 04:22:03.040
you can focus on your body, getting in touch with

1268
04:22:04.239 --> 04:22:20.520
how you feel physically, and in the process of this

1269
04:22:20.879 --> 04:22:25.799
body scan, where you focus on different parts of your body,

1270
04:22:32.239 --> 04:22:39.639
those parts that you focus on and observe, even though

1271
04:22:39.840 --> 04:22:48.000
you're not purposely requesting for those parts of your body

1272
04:22:48.200 --> 04:22:56.639
to relax, it's kind of expected. You expect when you

1273
04:22:56.879 --> 04:23:09.920
listen to my voice to feel more relaxed naturally, because

1274
04:23:10.000 --> 04:23:19.760
when you're listening to me, your attention is focused on

1275
04:23:20.000 --> 04:23:31.520
my words, and as my words guide you to focus

1276
04:23:35.920 --> 04:23:50.799
on those parts of your body, your focus increases, which

1277
04:23:51.000 --> 04:24:06.920
actually calms your mind. And when your mind calms down,

1278
04:24:11.799 --> 04:24:33.840
your body relaxes. And when your body calms down, your

1279
04:24:34.000 --> 04:24:51.479
mind relaxes. And though we've not really started to focus

1280
04:24:51.959 --> 04:25:04.280
on your body, you can already feel that healing energy

1281
04:25:05.040 --> 04:25:23.040
spreading through your body, pushing out stress and tension, healing

1282
04:25:25.000 --> 04:25:31.760
All the parts of your body, including your skin, your bones,

1283
04:25:33.319 --> 04:25:39.520
your blood, all of your organs inside your body, all

1284
04:25:39.600 --> 04:25:46.120
of the muscles, all of the fat, all of everything,

1285
04:25:47.959 --> 04:25:54.159
every hair on your body is filled with that healing energy.

1286
04:26:02.159 --> 04:26:09.879
And when your brain fills with that he and the energy,

1287
04:26:17.879 --> 04:26:42.559
the feeding of comfort, relaxation increases, deeply increases in a

1288
04:26:42.639 --> 04:26:57.559
way that your mind starts to fill perhaps spit drowsing

1289
04:27:02.840 --> 04:27:13.360
because it's not needed, and it may start to drift

1290
04:27:22.159 --> 04:27:28.799
if that's what's needed. So if you're listening to this

1291
04:27:30.920 --> 04:27:35.159
and what you need is deep relaxation, that's what you get.

1292
04:27:37.360 --> 04:27:44.920
If what you need is to fall asleep naturally and easily,

1293
04:27:45.879 --> 04:27:59.479
that's your mind drifts. That's also what happened because by

1294
04:28:02.319 --> 04:28:07.559
pressing a play button on the podcast and listening to me,

1295
04:28:09.040 --> 04:28:17.360
give permission of your body and your mind. In fact,

1296
04:28:22.239 --> 04:28:26.520
you give the command to your body and your mind

1297
04:28:26.879 --> 04:28:39.239
to relax deeply and to drift off to sleep if

1298
04:28:39.520 --> 04:28:45.840
that's what you want or need.

1299
04:28:53.280 --> 04:28:53.479
Them.

1300
04:28:53.559 --> 04:28:58.959
As I focus on the different parts of your body,

1301
04:29:03.920 --> 04:29:12.719
you may start to just drift. And then you come

1302
04:29:12.840 --> 04:29:18.120
back again and you hear me talkin and I'm focusing

1303
04:29:18.280 --> 04:29:29.079
on a different part of your body, you may find

1304
04:29:29.239 --> 04:29:37.799
yourself drifting. Be there to realize you're drifting. Until you

1305
04:29:38.040 --> 04:29:46.360
stop drifting, you're a laugh again to my voice. Focusing

1306
04:29:47.520 --> 04:29:52.319
on a different part of your body starts to relax

1307
04:29:52.479 --> 04:30:02.600
in a deeper because I'm drifting, it's basically here already

1308
04:30:04.920 --> 04:30:14.719
in the sleep zone. Then the more you drift, the

1309
04:30:15.000 --> 04:30:25.360
longer you drift, the longer you drift. Eventually that drifting

1310
04:30:25.600 --> 04:30:37.440
continues into sleep, and that's the last you remember until

1311
04:30:37.479 --> 04:30:38.280
you wake up.

1312
04:30:42.600 --> 04:30:43.680
In your own time.

1313
04:30:45.000 --> 04:30:53.840
When you experienced the right amount of sleep. Fear because

1314
04:30:53.879 --> 04:30:58.959
when you do and if you do fall asleep.

1315
04:30:58.559 --> 04:30:58.959
It's.

1316
04:31:01.440 --> 04:31:26.879
Extremely pleasant, so relaxing, so deep sleep, I feel so

1317
04:31:27.239 --> 04:31:40.159
nice to relaxes your own body and mind. You feel

1318
04:31:40.280 --> 04:31:48.680
that hearing images spreading through it, relaxing us so deeply,

1319
04:31:54.319 --> 04:32:22.159
reax so deeply. Start to focus on your eyes, move down.

1320
04:32:24.879 --> 04:32:35.280
To Joe, down till back.

1321
04:32:42.600 --> 04:34:04.799
Your shoulders, ohms, chest, pine, names, your x, your faint,

1322
04:34:13.639 --> 04:34:49.080
your ts, spreading gryside your body, feeling you up. Now

1323
04:34:52.479 --> 04:35:02.639
let's focus again parts of your body. H focusing this

1324
04:35:02.840 --> 04:35:13.599
time on your forehead. Now on your mouth, your lips,

1325
04:35:15.599 --> 04:35:35.520
your tongue, a whole of your mouth. Focusing on your fingers.

1326
04:35:40.919 --> 04:35:45.479
Maybe you could move your fingers a little bits. You

1327
04:35:45.639 --> 04:35:57.080
can focus on each one individually, both hands.

1328
04:36:00.840 --> 04:36:03.520
And even though if you focus on both of your.

1329
04:36:03.520 --> 04:36:09.279
Hands now it almost seemed to just melt into one.

1330
04:36:14.639 --> 04:36:22.799
Where is your right hands starting left hand, and almost

1331
04:36:22.840 --> 04:36:34.360
as if just mixed together. Now focusing on your knees,

1332
04:36:40.319 --> 04:37:03.240
just noticing how your knees help now focusing your opers

1333
04:37:06.080 --> 04:37:22.040
macusing both flowers just absurd. The feeling of your hopes

1334
04:37:46.319 --> 04:38:04.919
now focusing absordy to back your neck in a change

1335
04:38:40.159 --> 04:40:03.200
side as it's a good sense sections lady. I just said,

1336
04:40:05.560 --> 04:40:14.080
now you tis what if you faint?

1337
04:40:21.040 --> 04:40:21.840
Be with.

1338
04:40:26.360 --> 04:41:18.200
You? Tis feel right now? Ninety cents how you exire

1339
04:41:19.560 --> 04:42:06.560
body fails not to sin, your mind fails. Now letting go,

1340
04:42:15.360 --> 04:42:56.360
letting go, letting go everything, letting go, letting go, let

1341
04:42:57.439 --> 04:43:24.279
go everything thing. I'm going to start now, and I'd

1342
04:43:24.360 --> 04:43:26.680
like you just, first of all, just to see yourself

1343
04:43:28.200 --> 04:43:34.400
lying down on their message table, lying on your front.

1344
04:43:35.639 --> 04:43:43.639
Your head is supported, your arms are supported, and you

1345
04:43:43.720 --> 04:43:50.360
feel comfortable and breathing is really easy, and you feel

1346
04:43:53.880 --> 04:43:56.880
you feel confident in how you look as well. So

1347
04:43:57.279 --> 04:44:01.439
there's none of that issue of body problems or shyness

1348
04:44:02.360 --> 04:44:10.479
because I'm a professional and this is a therapy session,

1349
04:44:11.279 --> 04:44:18.680
so none of that stuff matters on whatsoever. This is

1350
04:44:18.759 --> 04:44:26.040
about you. This is about how you feel and how

1351
04:44:26.880 --> 04:44:34.040
you can enjoy that sense of comfort and relaxation that

1352
04:44:34.240 --> 04:44:40.799
comes from letting go and allowing my hands and my

1353
04:44:41.000 --> 04:44:53.240
fingers to relax you by a messaging your body. So

1354
04:44:53.279 --> 04:44:56.000
I want to start off just by placing my hands

1355
04:44:58.319 --> 04:45:02.599
on the back of your head, just gently, just so

1356
04:45:02.759 --> 04:45:07.360
you can feel my hands feel like really on you.

1357
04:45:11.840 --> 04:45:14.200
So you can maybe feel the warmth of my hands

1358
04:45:14.279 --> 04:45:19.720
on the back of your head. With my hands to

1359
04:45:19.799 --> 04:45:23.759
the side of your head, not pressing, but just holding

1360
04:45:23.959 --> 04:45:29.959
there very gently, maybe over your ears, and a little

1361
04:45:30.000 --> 04:45:34.200
bit on your face, just so you can feel my

1362
04:45:34.400 --> 04:45:49.360
hands so you can become accustomed to them. And now

1363
04:45:49.680 --> 04:45:51.840
put my hands on the back of your head again

1364
04:45:52.319 --> 04:45:59.080
and gently let them slide down onto the back of

1365
04:45:59.159 --> 04:46:16.680
your neck. You can feel my hands gently stroking the

1366
04:46:16.759 --> 04:46:23.279
back of your neck to start with, just so you

1367
04:46:23.360 --> 04:46:27.720
can get used to the feeling of my hands on

1368
04:46:27.880 --> 04:46:36.799
your skin, get accustomed to realize that you're safe and

1369
04:46:36.840 --> 04:46:45.599
it's all good, it's all fine. And I want to

1370
04:46:45.680 --> 04:46:49.919
start gently messaging the muscles in the back of your

1371
04:46:50.000 --> 04:47:06.279
neck with both hands. And this is a very trusting

1372
04:47:08.520 --> 04:47:14.040
situation really, because our necks are so fragile and to

1373
04:47:14.159 --> 04:47:18.279
have someone have their hands around your neck in that

1374
04:47:18.439 --> 04:47:23.720
way can sometimes be problematic for people, which is why

1375
04:47:23.880 --> 04:47:28.520
massages are quite good, because it allows you to relax

1376
04:47:29.959 --> 04:47:43.000
and to get in touch with trust, to feel peaceful

1377
04:47:43.639 --> 04:47:55.200
and calm, there's a massage the sides of your neck,

1378
04:47:55.959 --> 04:48:04.759
gently moving from the bottom of your neck. It would

1379
04:48:04.799 --> 04:48:07.279
be sort of near where your shoulders start, I guess,

1380
04:48:08.200 --> 04:48:14.639
all the way up to your jaw, your ears, kind

1381
04:48:14.680 --> 04:48:20.240
of area on the side of your neck. Of course,

1382
04:48:20.240 --> 04:48:22.759
it's a lot longer than the front of your neck

1383
04:48:35.759 --> 04:48:42.840
and message in the back of your neck, especially that

1384
04:48:43.080 --> 04:48:52.520
area where perhaps we hold tension, and there's that area's message.

1385
04:48:52.880 --> 04:48:56.959
You can actually feel a sense of release in the

1386
04:48:57.040 --> 04:49:04.919
back of your neck and maybe you can breathe it

1387
04:49:05.040 --> 04:49:10.959
out as well. Notice how it feels. Notice how you feel.

1388
04:49:20.840 --> 04:49:24.479
They're moving down to that area between your neck and

1389
04:49:24.560 --> 04:49:34.680
your shoulders, that muscle area, starting to message that area

1390
04:49:34.759 --> 04:49:39.080
on both sides. I mean, this would be the area

1391
04:49:39.200 --> 04:49:41.759
that a lot of people would message if they were

1392
04:49:41.840 --> 04:49:46.759
going to give you like a shoulder message. Even that's

1393
04:49:47.159 --> 04:49:50.560
not technically the shoulders, but it's all the muscles that

1394
04:49:50.759 --> 04:49:57.119
lead to the shoulders from the neck and again that

1395
04:49:57.279 --> 04:50:04.560
can hold tension as and when massaged. Sometimes a nice

1396
04:50:04.759 --> 04:50:12.319
deep message is useful, and you decide how deep that

1397
04:50:12.599 --> 04:50:29.840
message is and just allow my knuckles just to dig

1398
04:50:29.959 --> 04:50:38.240
in to get to those muscles and to really relaxed

1399
04:50:38.279 --> 04:50:46.000
and all the time and being firm yet gentle with

1400
04:50:46.200 --> 04:51:04.759
you and just stroking down area to your actual shoulders,

1401
04:51:07.080 --> 04:51:16.680
moving to the muscles of your shoulders, and maybe initially

1402
04:51:16.880 --> 04:51:21.360
just pulling up the shoulders a little bit off the table,

1403
04:51:22.759 --> 04:51:24.680
just to give you a little bit of a stretch,

1404
04:51:26.439 --> 04:51:35.119
but very gently. And you've got the muscles at the

1405
04:51:35.200 --> 04:51:47.159
front of your shoulders the side of the back. Again,

1406
04:51:47.400 --> 04:51:51.240
this is a part that can really take quite a

1407
04:51:51.319 --> 04:51:59.520
bit of pressure, quite a bit of needing if if

1408
04:51:59.560 --> 04:52:00.200
you wish.

1409
04:52:01.240 --> 04:52:05.240
To release the tension.

1410
04:52:06.840 --> 04:52:12.959
To really get into those muscles, and you can let

1411
04:52:12.959 --> 04:52:19.520
your fingers in there make you feel really nice. Sometimes

1412
04:52:19.520 --> 04:52:26.560
it's just being stroked gently or being massaged quite strongly.

1413
04:52:30.240 --> 04:52:39.639
It can all be beneficial to the reorversation with the

1414
04:52:39.759 --> 04:52:53.240
muscles in your shoulders. Now to move down your arms,

1415
04:53:00.080 --> 04:53:04.040
do one arm at a time, starting with your right arm.

1416
04:53:10.599 --> 04:53:14.240
What I'll do is I just lift your arm up,

1417
04:53:15.159 --> 04:53:20.400
just hold it to the side of you that words

1418
04:53:20.400 --> 04:53:26.840
still be attached, and I just message the tops of

1419
04:53:26.919 --> 04:53:43.159
your arms all the way down to your forearms into

1420
04:53:43.200 --> 04:54:07.119
your wrists, gently messaging that part. The softer part, which

1421
04:54:07.240 --> 04:54:13.560
is the under part of the arm, which leads to

1422
04:54:13.680 --> 04:54:19.080
the crease in your elbow the inside. It's much more

1423
04:54:19.240 --> 04:54:36.680
sensitive skin. Sometimes just having that stroked can feel really nice,

1424
04:54:39.400 --> 04:54:53.319
pleasurable and relaxing. Now moving down to your right hand,

1425
04:54:59.360 --> 04:55:05.520
just hold in your hand in both of my hands,

1426
04:55:11.400 --> 04:55:17.919
just pressing gently on the back of your hand, stretching

1427
04:55:18.040 --> 04:55:28.759
your fingers ever so lightly, at the same time pressing

1428
04:55:28.919 --> 04:55:42.279
down and massaging each finger, and then starting to massage

1429
04:55:42.360 --> 04:55:52.919
the palms of the hand. Just turning the hand gently,

1430
04:55:54.720 --> 04:56:04.919
stretching it gently, and actually having your handheld can really

1431
04:56:05.080 --> 04:56:12.560
be an emotional experience. Sometimes, even if it is a stranger,

1432
04:56:14.560 --> 04:56:18.919
someone you don't know very well, like a massage person

1433
04:56:19.200 --> 04:56:32.959
or a therapist. Maybe because it's intimate, you can feel nice,

1434
04:56:35.599 --> 04:56:45.880
you can feel safe. And as I put that right

1435
04:56:46.159 --> 04:56:54.680
arm back down where it was, did the same with

1436
04:56:54.840 --> 04:57:08.119
your left arm exactly this same massaging the muscles in

1437
04:57:08.240 --> 04:57:16.479
your arm all the way down to your wrist, stroking

1438
04:57:16.560 --> 04:57:26.040
the inside of your arm, just being gentle or as

1439
04:57:26.279 --> 04:57:39.799
firm as you require, and then massaging your left hand,

1440
04:57:46.360 --> 04:57:56.400
stretching the fingers gently, massaging the palm of your left hand.

1441
04:58:08.560 --> 04:58:36.639
You feel so so relaxing, so comforting, And I'll just

1442
04:58:36.799 --> 04:58:49.680
rest your left arm back down start to message your back,

1443
04:58:51.439 --> 04:58:59.439
the biggest part of your body, starting at the top,

1444
04:59:02.680 --> 04:59:06.639
starting again where you already have been, the area at

1445
04:59:06.680 --> 04:59:13.119
the top in between your shoulders, near your neck. Going

1446
04:59:13.240 --> 04:59:17.880
back and massage in the area again, but this time

1447
04:59:18.279 --> 04:59:31.279
moving downwards, making it downward. Stroke to the middle of

1448
04:59:31.400 --> 04:59:39.759
your back, working from the outside inwards, massage in that

1449
04:59:42.040 --> 04:59:54.520
your back, but the outsides of your back parts where

1450
04:59:54.520 --> 05:00:07.319
your arms would maybe rest against, almost the part that

1451
05:00:07.479 --> 05:00:20.680
connects your front to your back, and just messaging down

1452
05:00:22.880 --> 05:00:32.159
firmly but gently, as firm as you want, moving down,

1453
05:00:32.400 --> 05:00:36.040
and then moving across a little bed, moving all the

1454
05:00:36.080 --> 05:00:42.240
way down again, be very gentle you have firm as

1455
05:00:42.360 --> 05:00:53.959
you choose. Eventually we get to the spine. We can

1456
05:00:54.119 --> 05:00:58.959
massage the muscles and either side of your spine from

1457
05:00:59.000 --> 05:01:04.639
the top of your neck all the way down to

1458
05:01:04.720 --> 05:01:13.560
your lower back. We can do that a few times.

1459
05:01:16.599 --> 05:01:23.319
Sometimes people would use the knuckle or the you know,

1460
05:01:23.759 --> 05:01:28.240
two fingers and just go either side of the spine,

1461
05:01:29.560 --> 05:01:33.279
almost just push down, go all the way down to

1462
05:01:33.360 --> 05:01:41.319
the bottom of the spine, each time releasing tension and

1463
05:01:41.639 --> 05:01:50.639
opening up the body, stretching your body so that you

1464
05:01:50.880 --> 05:02:09.119
feel more relaxed, but at the same time rejuvenated. And

1465
05:02:09.279 --> 05:02:12.599
now I'm going to move to one side, to your

1466
05:02:12.720 --> 05:02:21.759
right side, and from the bottom of your ribs to

1467
05:02:21.959 --> 05:02:27.880
your pelvis, I'm going to massage that area of your back.

1468
05:02:29.799 --> 05:02:32.959
I'll stretch over the other side and I will pull

1469
05:02:33.119 --> 05:02:39.560
the muscles gently and massage and push from one end

1470
05:02:40.040 --> 05:02:44.159
that side or the way to my side to the

1471
05:02:44.279 --> 05:02:49.840
middle of fact to where your spine is. Massaging that

1472
05:02:50.119 --> 05:02:54.799
side of your spine the opposite side to where I'm standing.

1473
05:02:57.200 --> 05:03:03.200
It's almost like kneading bread. There's that big area which

1474
05:03:03.279 --> 05:03:15.040
is firm yet lots there to message. Potentially one of

1475
05:03:15.119 --> 05:03:21.720
the most important places to actually have a message because

1476
05:03:21.799 --> 05:03:27.639
you really feel it. You really feel the release and

1477
05:03:27.799 --> 05:03:35.959
the pleasure of having your lower back massaged. It releases

1478
05:03:36.319 --> 05:03:44.599
so much from your body that's not useful, starting a

1479
05:03:44.799 --> 05:03:50.880
healing process which will continue long after this recording is over.

1480
05:04:00.159 --> 05:04:03.040
The message in this part of your body not only

1481
05:04:03.200 --> 05:04:07.959
feels really good for you, it's actually fun to do

1482
05:04:09.400 --> 05:04:15.080
because it is, as I said, like kneading bread. It's

1483
05:04:15.119 --> 05:04:18.959
a part that you can really get hold of and

1484
05:04:19.159 --> 05:04:32.799
really massage deeply. If that's your choice. They're not going

1485
05:04:32.880 --> 05:04:34.840
to move over to the other side of your body

1486
05:04:35.360 --> 05:04:44.080
and do the same with the opposite part of your

1487
05:04:44.159 --> 05:04:51.200
lawer back, kneading and messaging from your sides or a

1488
05:04:51.279 --> 05:04:58.439
way to the middle of your back where your spine

1489
05:04:58.560 --> 05:05:12.279
is pressing and kneading firm and gentle at the same time.

1490
05:05:14.240 --> 05:05:26.759
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1491
05:05:27.119 --> 05:05:38.759
relaxation or mixed together. Plus there's that feeling from your

1492
05:05:38.840 --> 05:05:44.000
stomach as it's been stretched. Even though you're in your

1493
05:05:44.080 --> 05:05:48.360
stomach now, you can feel it being stretched because that

1494
05:05:48.520 --> 05:05:59.959
whole area is connected to your stomach. Now we're gonna

1495
05:06:00.159 --> 05:06:05.439
move or move further up to your top of your body,

1496
05:06:06.080 --> 05:06:13.959
and we did the same this time, starting with your

1497
05:06:14.040 --> 05:06:20.040
upper back. Put my hands forward over and massive massage

1498
05:06:20.119 --> 05:06:27.000
in that area up to your spine, from the side

1499
05:06:27.040 --> 05:06:31.040
of your body up to your spine. So some of

1500
05:06:31.119 --> 05:06:38.159
that message area, that muscle tissue or whatever fatty tissue

1501
05:06:38.200 --> 05:06:43.799
even will be possibly from your chest because it's all connected.

1502
05:06:43.919 --> 05:06:50.360
The chest and the back connect together. I'm going to

1503
05:06:50.400 --> 05:06:55.360
be massaging and just pulling some of that skin from

1504
05:06:55.439 --> 05:07:04.840
your side up and massaging that area of your upper

1505
05:07:04.959 --> 05:07:13.279
back all the way to your spine. And then I'll

1506
05:07:13.319 --> 05:07:16.240
move down a bit, and I'll continue with the middle

1507
05:07:16.279 --> 05:07:23.400
of your back, doing exactly the same thing as gentle,

1508
05:07:23.759 --> 05:07:36.880
as deep as you choose. Now, I'll move or the

1509
05:07:36.959 --> 05:07:41.799
other side again and do the exact same thing with

1510
05:07:42.040 --> 05:07:46.119
the top of your back on the other side, from

1511
05:07:51.279 --> 05:07:59.919
pretty much underneath your arm area really to your spine,

1512
05:08:05.080 --> 05:08:11.959
and then continuing that all the way down including your

1513
05:08:12.000 --> 05:08:29.319
lower your middle of your back. I'm gonna go to

1514
05:08:29.479 --> 05:08:36.119
your thighs, the backs of your thighs, and the sides

1515
05:08:36.200 --> 05:08:47.200
of your thighs, starting with your right leg, massaging the

1516
05:08:47.360 --> 05:08:56.360
back and the sides of your thighs gently and firmly.

1517
05:08:58.479 --> 05:09:01.919
There's a lot of muscles there. It's an area that

1518
05:09:02.000 --> 05:09:06.200
can be very tense at times and maybe needs a

1519
05:09:06.279 --> 05:09:08.720
little bit more pressure than the rest of the body.

1520
05:09:09.799 --> 05:09:17.479
That's up to you. You can gently stroke the back

1521
05:09:20.319 --> 05:09:24.639
of your legs where you know, opposite your knee joint

1522
05:09:25.959 --> 05:09:38.919
or underneath your knee joint, very sensitive, gentle area. And

1523
05:09:38.919 --> 05:09:46.240
then working down to your calf muscles, massage in your

1524
05:09:46.319 --> 05:09:55.680
calf muscles thoroughly and deeply, if you choose, using both

1525
05:09:55.840 --> 05:10:14.799
hands fingers, digging deep to your ankles and the back

1526
05:10:14.880 --> 05:10:21.520
of your back of your ankles just generally message in

1527
05:10:21.639 --> 05:10:33.840
that area, maybe lifting the leg and stretching a little bit.

1528
05:10:43.959 --> 05:10:59.119
Moving to the right foot, massage in the bottom of

1529
05:10:59.200 --> 05:11:13.560
your feet and the sides of your feet gently but

1530
05:11:14.599 --> 05:11:25.439
firm enough so they don't tickle, and just allow the

1531
05:11:25.599 --> 05:11:31.439
pleasure that you get from heaving your feet. Message to

1532
05:11:31.639 --> 05:11:38.240
just overtake you. As I continue to message your feet,

1533
05:11:40.720 --> 05:11:48.680
the bottoms of your feet, the sides, your arches, your heel.

1534
05:11:51.080 --> 05:11:53.319
You can put a lot of pressure into your heel

1535
05:11:54.119 --> 05:11:59.119
and it feels amazing, Yet the arches need to be

1536
05:11:59.200 --> 05:12:10.919
a bit more general. Stretching your toes gently and massage

1537
05:12:11.000 --> 05:12:17.040
in the bottoms of your toes with my fingers, each

1538
05:12:17.159 --> 05:12:30.799
one individually. Moving over to the left leg to do

1539
05:12:30.959 --> 05:12:39.720
exactly the same thing. Starting at the top of the thighs,

1540
05:12:41.919 --> 05:12:44.479
work in the back of the thighs and the sides,

1541
05:12:46.119 --> 05:12:56.520
massaging deeply and gently, a whole area, working all the

1542
05:12:56.560 --> 05:13:09.400
way down. And this is an area that maybe you

1543
05:13:09.479 --> 05:13:17.840
could like to spend more time relaxing and messaging. Perhaps

1544
05:13:18.759 --> 05:13:23.200
if you wanted, I could make a future recording. I

1545
05:13:23.319 --> 05:13:32.040
want to spend more time on one particular area. As

1546
05:13:32.080 --> 05:13:44.200
you moved down to your calf muscles, massagy and your

1547
05:13:44.360 --> 05:13:59.599
calf muscles firmly and gently moving down your uncle and

1548
05:13:59.840 --> 05:14:05.680
your your feet. Massage in the backs of your feet,

1549
05:14:07.520 --> 05:14:16.759
the bottoms of your feet, stretching your toes and message

1550
05:14:16.840 --> 05:14:24.959
in each toe individually, and that feeling of pleasure and release.

1551
05:14:25.240 --> 05:14:31.959
The experience when you're having your feet and massaged feels

1552
05:14:32.479 --> 05:14:52.159
really good. Now she turn over in your mind. Laying

1553
05:14:52.240 --> 05:15:05.200
on your back, I'm just going to start again your

1554
05:15:05.360 --> 05:15:20.000
neck area in your shoulders, just to get back in

1555
05:15:20.200 --> 05:15:37.279
touch with that area and lets you move up. I

1556
05:15:37.360 --> 05:15:42.240
can clean my hands, beat them more fresh because now

1557
05:15:42.240 --> 05:15:51.119
I'm going to mess once your face gently starting off

1558
05:15:51.240 --> 05:16:02.080
with your forehead. Your eyes are closed, you can just

1559
05:16:02.639 --> 05:16:08.880
stretch your eyes a little bit, pushing up on your eyebrows,

1560
05:16:15.680 --> 05:16:28.479
just messaging around your scalp, massaging down your cheeks, around

1561
05:16:28.560 --> 05:16:40.799
your ears, into your chaw shently, the sides of your

1562
05:16:40.919 --> 05:17:03.680
neck chin. They're just moving down, can your neck down

1563
05:17:03.840 --> 05:17:11.159
to your chest, starting him by message in the very

1564
05:17:11.319 --> 05:17:19.840
top of your chest where the collar bone is. Give

1565
05:17:19.880 --> 05:17:31.599
a side of the collarbone, and then just message in

1566
05:17:31.799 --> 05:17:52.880
the hole of the chest, moving the chest around. Because

1567
05:17:52.919 --> 05:17:57.599
it's quite a large area. You can move from one

1568
05:17:57.799 --> 05:18:08.720
side to the next, moving my hands underneath pretty much

1569
05:18:08.799 --> 05:18:18.279
where your arms are stretching up, stretching some of the

1570
05:18:18.360 --> 05:18:27.599
muscles of your back in the process, moving up over

1571
05:18:27.720 --> 05:18:48.240
your chest, and they're moving down again. They're laying my hands,

1572
05:18:48.959 --> 05:18:55.439
They're just massage gently and slide down towards your stomach,

1573
05:18:57.240 --> 05:19:03.720
starting in the middle of your chest, and then gradually

1574
05:19:04.000 --> 05:19:11.319
my heads moving apart and massaging and sliding at the

1575
05:19:11.400 --> 05:19:20.240
same time, moving down to just below your red cage,

1576
05:19:29.560 --> 05:19:38.319
moving down and then messaging up again, giving your chest

1577
05:19:39.919 --> 05:19:48.439
all the attention that it needs to feel completely relaxed.

1578
05:19:55.799 --> 05:19:59.520
Remembering that I'm also going to be focusing on your

1579
05:19:59.720 --> 05:20:05.000
side as well, an area that really doesn't get much

1580
05:20:05.080 --> 05:20:17.279
attention but feels really good when it's massaged. Just stroking

1581
05:20:17.400 --> 05:20:24.840
my hands down the sides of your body, just below

1582
05:20:24.919 --> 05:20:37.639
your arms, all the way down to your hips. Now

1583
05:20:38.279 --> 05:20:43.720
move into your stomach area. I'm gonna stand on one

1584
05:20:43.919 --> 05:20:46.279
side of you like I did when I did your

1585
05:20:46.319 --> 05:20:52.680
lower back. I'm gonna do a similar process of just

1586
05:20:52.880 --> 05:21:07.680
stretching the muscles from your side, gently massaging from one

1587
05:21:07.840 --> 05:21:08.880
side to the next.

1588
05:21:11.159 --> 05:21:11.599
Move in.

1589
05:21:14.159 --> 05:21:18.360
The whole area from below your ribs all the way

1590
05:21:18.479 --> 05:21:29.319
down to below your belly button and then move around

1591
05:21:29.400 --> 05:21:39.279
to the other side of you and repeat that process

1592
05:21:39.599 --> 05:21:52.680
of relaxing deeply, calmly. You feel loose, you feel free.

1593
05:21:55.080 --> 05:21:59.720
And there's something about having your stomach massage. It's different

1594
05:21:59.759 --> 05:22:06.639
from any other part because we do have a tendency

1595
05:22:07.279 --> 05:22:11.119
of holding a different kind of stress in our stomach

1596
05:22:12.560 --> 05:22:20.400
that we may not be aware of. There's an now

1597
05:22:20.599 --> 05:22:27.840
message your stomach. In front of your stomach. They can

1598
05:22:28.159 --> 05:22:39.479
circles around your belly, buttom thing going the other way around.

1599
05:22:46.200 --> 05:22:52.599
The gentleness and a freedom that comes from feeling how

1600
05:22:52.720 --> 05:23:02.840
you're feeling. There's a now moved down the tops of

1601
05:23:02.959 --> 05:23:09.959
your thighs, muscles, massaging them, and I can do this

1602
05:23:10.959 --> 05:23:19.240
to your legs at the same time, pressing down, massaging

1603
05:23:19.720 --> 05:23:25.319
deeply those muscles in your thighs, the front of your thighs,

1604
05:23:30.759 --> 05:23:36.319
and moving down to your knees, gently massaging your knees,

1605
05:23:41.560 --> 05:23:47.599
sliding down your shins, putting pressure on either side of

1606
05:23:47.720 --> 05:24:00.799
your shin gently softly but firmly, moving down your ankles,

1607
05:24:05.720 --> 05:24:15.360
stroking the tops of your feet, and then with each

1608
05:24:16.720 --> 05:24:22.119
foot in each hand, just gently messaging the whole of

1609
05:24:22.240 --> 05:24:31.000
the foot, the top, the bottom, your heel, your ankle,

1610
05:24:31.880 --> 05:24:44.159
your toes, messaging every part of your feet feels so good,

1611
05:24:44.919 --> 05:24:59.080
just to let go and enjoy the process, enjoy feeling

1612
05:25:01.639 --> 05:25:14.919
so deeply relaxed, so much comfort, and so many feelings

1613
05:25:16.520 --> 05:25:31.159
become just from touching your skin. And you can just

1614
05:25:32.319 --> 05:25:41.759
lie there for as long as you choose, enjoying the

1615
05:25:42.040 --> 05:25:59.599
feeling of deep comfort from being massaged by me, and

1616
05:26:00.119 --> 05:26:21.880
joy fear deeply, ra And all we're gonna do is

1617
05:26:25.479 --> 05:26:42.159
blow out some candles. In your mind, there're gonna be

1618
05:26:42.240 --> 05:26:53.080
a hundred candles, and you're going to blow each one

1619
05:26:53.159 --> 05:27:04.240
out individually, one by one, starting at one hundred. As

1620
05:27:04.319 --> 05:27:16.000
I count down all the way down to one, and

1621
05:27:16.119 --> 05:27:24.959
each time I say the number, you can imagine that

1622
05:27:25.159 --> 05:27:31.520
candle in front of you, and I'd like you to

1623
05:27:31.680 --> 05:27:51.000
actually physically generally blow that candle out, just so it's

1624
05:27:51.040 --> 05:27:59.840
not big blow. It's just a gentle and that can

1625
05:28:01.639 --> 05:28:10.919
will extinguish. And then I'll say the next number, so

1626
05:28:10.959 --> 05:28:12.040
you move down.

1627
05:28:15.040 --> 05:28:15.759
And you can just.

1628
05:28:19.520 --> 05:28:28.520
Plow that one out as well. And as we move

1629
05:28:28.919 --> 05:28:39.919
down the numbers, you'll find yourself feeding more and more relaxed.

1630
05:28:42.919 --> 05:28:48.959
If you need to sleep, you'll also find yourself becoming

1631
05:28:50.680 --> 05:29:04.400
incredibly tired and sleepy. In fact, you may struggle to

1632
05:29:04.520 --> 05:29:17.439
blow out all one hundred of these candles as you

1633
05:29:18.599 --> 05:29:45.520
feel more and more deeply relaxed, more and more deeply tired,

1634
05:29:49.880 --> 05:29:57.639
and the fur you go down, the more your mind

1635
05:29:59.400 --> 05:30:11.759
start to drift. You may find that you stop listening

1636
05:30:12.000 --> 05:30:24.560
to me after a while. And even though there may

1637
05:30:24.639 --> 05:30:33.360
be background sounds where you are, you'll be aware of

1638
05:30:33.479 --> 05:30:49.000
those sounds at the moment he may start to just

1639
05:30:52.720 --> 05:31:12.040
or even notice them at all, because they're unimportant. Where

1640
05:31:12.119 --> 05:31:19.720
I am, I've got the sounds of the birds, there's horrors,

1641
05:31:19.840 --> 05:31:27.880
the pigeon who likes to say hello. Sometimes there's the

1642
05:31:27.959 --> 05:31:38.520
odd plane that goes by, maybe traffic and trains in

1643
05:31:38.639 --> 05:31:50.919
the distance. But none of that scene is important whatsoever,

1644
05:31:55.759 --> 05:32:10.159
or candles you blow out less important. Anything is more

1645
05:32:10.560 --> 05:32:22.439
candles you blow out. The Furva seemed to move away

1646
05:32:28.400 --> 05:32:44.439
from sounds, general date days. Stuff seems to just move

1647
05:32:44.959 --> 05:33:03.240
away on its own. You feel more calmer with every

1648
05:33:03.439 --> 05:33:20.720
candle you blow out. Guide in here the next number,

1649
05:33:23.520 --> 05:33:33.080
did you hear me say? And then you blow that

1650
05:33:33.439 --> 05:34:00.880
candle out? Too? So easy, so simple. I'm gonna start

1651
05:34:01.400 --> 05:34:20.240
by introducing the first candle is a hundred first candle

1652
05:34:23.759 --> 05:34:33.560
she is one hundred. When you blow that candle out,

1653
05:34:40.400 --> 05:34:53.080
you'll find immediately a light change in how you feel,

1654
05:34:58.240 --> 05:35:05.200
as well as a real say and so positivity crying

1655
05:35:06.000 --> 05:35:39.200
within you, relaxation and sleepiness expanding. Starting with one hundred,

1656
05:35:42.119 --> 05:36:19.240
blow out back candle, Now, I do you not? Candle

1657
05:36:21.799 --> 05:38:23.279
ninety eight, Candle ninety seven, I'm tis ninety five ninety four,

1658
05:38:48.040 --> 05:39:57.200
candle ninety three, I like you too, Like you one,

1659
05:40:15.560 --> 05:42:47.040
candle ninety and eighty nine, eight eight eight, candle eight

1660
05:43:41.200 --> 05:48:19.840
eighty five, eight wait it two two serving, candle seventy eight,

1661
05:48:28.720 --> 05:49:31.360
candle seventy seven, candle seventy six, candle seventy five, candle

1662
05:49:34.159 --> 05:50:31.279
seventy four, candle seventy three, candle seventy two, candle seventy one,

1663
05:50:52.000 --> 05:51:53.040
candle seventy one, candle seventy and sixty nine, candle sixty eight,

1664
05:52:02.840 --> 05:53:05.520
candle sixty seven, candle sixty five, candle sixty four, candle

1665
05:53:07.720 --> 05:53:59.919
sixty four, candle sixty three, candle sixty and sixty one,

1666
05:54:22.799 --> 05:55:49.720
Can sixty fifty nine, candle fifty eight, candle fifty seven,

1667
05:56:15.639 --> 05:57:42.439
fifty six, candle fifty five, handle fifty four, handle fifty three,

1668
05:58:00.560 --> 06:00:06.360
and fifty two fifty can do fifty candle, fifty one candle,

1669
06:00:10.400 --> 06:01:59.759
fifty candle, foty nine candle, forty eight candle, forty seven

1670
06:02:32.400 --> 06:04:20.799
fourties six candle, forty five and forty two can do

1671
06:04:25.400 --> 06:07:45.040
what do you want? Forty thirty nine, thirty seven candle,

1672
06:07:47.479 --> 06:09:55.200
thirty five, thirty four candle, thirty three candle, thirty one

1673
06:10:38.400 --> 06:13:48.080
shot and twineyteen nine can twenty eight candle, twenty seven,

1674
06:14:26.080 --> 06:17:20.720
wenty six candle twenty five twenty sec can do to

1675
06:17:20.919 --> 06:20:41.799
wit tip to and wit ye two s ten seventy

1676
06:21:32.599 --> 06:33:12.279
six day foto E nine eight eight two. Or let

1677
06:33:12.319 --> 06:33:20.040
go of all of those thoughts, worries, concerns about the past,

1678
06:33:21.919 --> 06:33:26.400
thoughts about the future, and even things you've been thinking

1679
06:33:26.439 --> 06:33:34.040
about today. Just let it all go because none of

1680
06:33:34.119 --> 06:33:43.959
it is useful in this moment. This is your opportunity

1681
06:33:48.560 --> 06:34:03.159
to just focus on feeling relaxed, allowing yourself to get

1682
06:34:03.240 --> 06:34:12.639
in touch with that natural sense of peace that we

1683
06:34:12.840 --> 06:34:19.560
all have within us. It's available for everyone, It just

1684
06:34:19.720 --> 06:34:24.840
sometimes takes a little bit of effort to set up

1685
06:34:24.959 --> 06:34:30.840
the right time and place in order for you to

1686
06:34:31.240 --> 06:34:40.159
just let go. Because when you do decide to let

1687
06:34:40.240 --> 06:34:45.400
go and relax that's what your body starts to do

1688
06:34:48.680 --> 06:34:56.200
because you've chosen. You've chosen to just allow your body

1689
06:34:56.599 --> 06:35:04.799
to unwind, and your mind starts to slow down. And

1690
06:35:04.919 --> 06:35:09.759
it's a nice feeling. It's a nice feeling at the beginning,

1691
06:35:10.040 --> 06:35:18.720
just to know that you have chosen to decide to

1692
06:35:18.919 --> 06:35:26.680
relax deeply, and because you've made that decision, your body

1693
06:35:27.919 --> 06:35:33.919
will just follow suit. Because sometimes all the muscles in

1694
06:35:34.040 --> 06:35:39.759
your body need is just permission from you to relax.

1695
06:35:43.799 --> 06:35:48.599
Because so often we're busy, we're going from here to there,

1696
06:35:48.759 --> 06:35:54.520
we're walking around, and we're doing stuff, and the body

1697
06:35:54.599 --> 06:36:02.680
doesn't have any time or space to really relax deeply.

1698
06:36:06.119 --> 06:36:08.799
So it kind of waits for you to lead the way,

1699
06:36:10.919 --> 06:36:20.959
waits for your permission. And when you do give your permission,

1700
06:36:22.639 --> 06:36:25.159
when you give to say so, when you say okay,

1701
06:36:26.479 --> 06:36:33.520
it's time for your body to let go completely and

1702
06:36:33.680 --> 06:36:45.080
relax totally, your body just follows. So like a breath

1703
06:36:45.159 --> 06:36:54.279
of relief. Ah good, I can now relax. That feeling

1704
06:36:55.240 --> 06:36:58.520
at the end of a day, of very physical day

1705
06:36:58.680 --> 06:37:02.319
that you may experience in the past, where you get

1706
06:37:02.439 --> 06:37:06.279
home and you just sit down on a chair, maybe

1707
06:37:06.360 --> 06:37:10.840
you kick your shoes off and ar feels so nice.

1708
06:37:12.720 --> 06:37:15.400
I know that you don't have to get up again

1709
06:37:16.880 --> 06:37:20.000
for a little while at least, and if you choose,

1710
06:37:20.119 --> 06:37:22.599
you can just sit there for maybe an hour to

1711
06:37:25.279 --> 06:37:37.520
feels blissenal And just by sitting down like that, your

1712
06:37:37.599 --> 06:37:43.279
body knows that it's time to relax. Your body has

1713
06:37:43.360 --> 06:37:50.200
been given permission from you. Because it's a mindset in

1714
06:37:50.319 --> 06:38:01.360
your mind, you're prepared to let go of everything and

1715
06:38:02.319 --> 06:38:10.720
just completely allow all the stress of your body to evaporate.

1716
06:38:14.360 --> 06:38:28.840
An intensions can just gradually vanish. It's almost like magic, really,

1717
06:38:34.400 --> 06:38:41.439
because that sense of relaxation in your body, it's a

1718
06:38:41.560 --> 06:38:48.000
very natural state. It's not something unusual. It may feel

1719
06:38:48.119 --> 06:38:51.840
unusual when you first start to relax. You if you

1720
06:38:51.959 --> 06:38:57.159
haven't really spent a lot of time focusing and giving

1721
06:38:57.240 --> 06:39:02.479
yourself this space to let go politically and relax, they

1722
06:39:02.680 --> 06:39:10.840
seem almost alien, but it isn't. It's actually the most

1723
06:39:11.200 --> 06:39:17.279
natural thing in the world to let go completely, to

1724
06:39:17.479 --> 06:39:27.720
relax totally, the most natural thing in the world to

1725
06:39:27.919 --> 06:39:40.400
allow yourself to feel really calm in your mind. And

1726
06:39:40.520 --> 06:39:48.240
it is almost like a literal unwinding. It's like you

1727
06:39:48.400 --> 06:39:57.159
press a button and all the tension just releases. And

1728
06:39:57.279 --> 06:40:01.119
it's like a wheel, like a cog, like the inside

1729
06:40:01.119 --> 06:40:04.560
of the clock, just unwinding. And you say, should I

1730
06:40:04.880 --> 06:40:09.799
could see that the little wind up knob that's used

1731
06:40:10.720 --> 06:40:14.720
just going the opposite way that you choose to wind

1732
06:40:14.799 --> 06:40:23.319
it up, and the energy that frenetic stress for energy

1733
06:40:24.840 --> 06:40:35.159
gradually winding down, losing its power, losing its strength as

1734
06:40:35.200 --> 06:40:44.599
a sense of relaxation becomes stronger and deeper, and you

1735
06:40:44.799 --> 06:40:53.479
may find a the more relaxed you feel, your mind

1736
06:40:53.959 --> 06:41:03.400
starts to wander, maybe seem to stop listening to me

1737
06:41:03.599 --> 06:41:09.479
for a while, your mind goes somewhere else, and then

1738
06:41:09.560 --> 06:41:15.439
you realize you're listening to me again, and now it's

1739
06:41:15.639 --> 06:41:24.200
just your mind to drifting to sleep, which is quite natural,

1740
06:41:25.759 --> 06:41:33.439
because sometimes when we're stressed and tense, we're not I

1741
06:41:33.520 --> 06:41:38.080
mean I actually be aware of what we need or

1742
06:41:38.119 --> 06:41:46.759
we physically your emotionally need in this moment. But when

1743
06:41:46.959 --> 06:41:54.599
you allow your body and mind to relax completely, and

1744
06:41:54.799 --> 06:42:03.520
you let go of all thoughts, concerns, worries, ideas, all

1745
06:42:03.959 --> 06:42:13.360
the goo, allow them to drop onto the floor, you

1746
06:42:13.599 --> 06:42:21.439
start to get in touch with the feelings of such

1747
06:42:21.720 --> 06:42:32.919
relaxation feelings. So nice to be in touch with the

1748
06:42:33.159 --> 06:42:42.240
calmness of the different body parts as they become looser

1749
06:42:44.000 --> 06:42:54.479
and looser. Believe in your breathe in seems easier and

1750
06:42:54.680 --> 06:43:04.240
more natural, effortless as I call outs through your mouth

1751
06:43:04.439 --> 06:43:14.319
or nose into your lungs, breathing in comforts and relaxation,

1752
06:43:16.919 --> 06:43:23.520
and then just breathing out any excess remain intentional stress

1753
06:43:25.319 --> 06:43:33.759
from every part of your body and mind. And as

1754
06:43:33.840 --> 06:43:39.479
you start to focus on your mind, maybe you notice

1755
06:43:39.720 --> 06:43:48.000
that things come to a standstill or maybe just much

1756
06:43:48.479 --> 06:43:56.560
much lower than before because your mind is not really

1757
06:43:57.919 --> 06:44:07.279
needed and listening to my voice, which allows your mind

1758
06:44:07.479 --> 06:44:15.759
to relax just as deeply as your body. And that's

1759
06:44:15.919 --> 06:44:29.159
synchronicity between the relaxation of your body relaxation of your mind.

1760
06:44:31.520 --> 06:44:32.720
Let you know that.

1761
06:44:34.880 --> 06:44:47.319
Feeling completely calm, loose, and relaxed really is a great

1762
06:44:48.279 --> 06:45:05.319
healing experience fear and has so many positive benefits for

1763
06:45:05.439 --> 06:45:11.560
your body, mind, and your life. To be able to

1764
06:45:11.799 --> 06:45:22.639
let go everything and to relax completely, you know, all

1765
06:45:23.279 --> 06:45:31.759
parts of your body and mind, even your bones are relaxed,

1766
06:45:35.319 --> 06:45:48.200
your muscles are relaxed, even the skin that covers your

1767
06:45:48.319 --> 06:46:04.840
body is relaxed. Every hand that you have. It's also

1768
06:46:07.080 --> 06:46:22.840
deeply relaxed, and your brain really starts to feel the

1769
06:46:23.040 --> 06:46:38.119
benefits of this heathing relaxation. And as you focus on

1770
06:46:38.279 --> 06:46:42.119
the in the side of your scalp where your brain is,

1771
06:46:44.000 --> 06:46:51.759
you can start to realize and notice the benefits of

1772
06:46:51.919 --> 06:47:07.759
your brain relaxing deeply. Incial brain continues to reax sends

1773
06:47:08.159 --> 06:47:17.520
those messages to the rest of your body and to mind.

1774
06:47:19.240 --> 06:47:22.360
To re reax e.

1775
06:47:23.919 --> 06:47:47.159
More deep, relax more completely, letting go any remaining thoughts

1776
06:47:49.240 --> 06:47:58.720
or concens aow them just drop onto the floor because

1777
06:47:58.959 --> 06:48:07.759
they're not long necessary in this moment, this moment of

1778
06:48:08.080 --> 06:48:27.639
deep reaxation and calmness. Feeling your brain with deep concentrated heathing,

1779
06:48:32.919 --> 06:48:54.720
calming relaxing ey part of your brain feeling so bruse

1780
06:48:56.319 --> 06:49:13.840
and comfortable, so relaxed and beheaceful. Your brain feels so light,

1781
06:49:16.119 --> 06:49:27.599
that's so healthy. That sense of deep, deep comfort really

1782
06:49:28.520 --> 06:49:41.639
does allow you to enjoy those ever increasing sensations of

1783
06:49:43.520 --> 06:49:57.639
comfort that are spreading throughout your body, relaxing each and

1784
06:49:58.279 --> 06:50:14.279
every muscle of your body, eat deeper and deeper, much

1785
06:50:14.880 --> 06:50:33.720
more deeper than before, much more color spreading through your body.

1786
06:50:34.479 --> 06:50:35.360
Your mind.

1787
06:50:38.080 --> 06:50:40.000
Be so.

1788
06:50:41.880 --> 06:51:01.560
Peaceful and calm, so very very peaceful, in aypart your body,

1789
06:51:03.200 --> 06:51:22.680
letting go of everything and everything so peaceful, calm, so

1790
06:51:23.560 --> 06:51:46.759
relax very second the passes you feel d DPA relaxed,

1791
06:51:50.400 --> 06:52:14.080
dper and dper relax come so calm, peace for so

1792
06:52:15.520 --> 06:52:26.799
very peace from your head down to your toys. Such

1793
06:52:27.840 --> 06:52:40.080
peace and comfort growing all all the time, Such peace

1794
06:52:41.080 --> 06:52:54.560
and comfort spreading through your body and mind deeper deeper,

1795
06:52:57.479 --> 06:53:10.720
such comfort spreading and sinking deeper into a muscle of

1796
06:53:10.919 --> 06:53:28.680
your body. So you feel amazing, so relaxed, so piece,

1797
06:53:28.759 --> 06:53:54.360
so so relax, a piece, letting go everything. Do a

1798
06:53:54.599 --> 06:54:02.319
body scan, focusing on firstly how you feel in your body,

1799
06:54:03.439 --> 06:54:09.080
not trying to change how you feel, not trying to relax,

1800
06:54:10.319 --> 06:54:15.319
not trying to move away from any discomfort or stress

1801
06:54:15.560 --> 06:54:22.959
or tension. Just accepting, observing and accepting how you feel

1802
06:54:23.959 --> 06:54:28.880
in the different parts of your body, Just allowing yourself

1803
06:54:30.279 --> 06:54:37.759
to be exactly as you are, to notice, to get

1804
06:54:37.799 --> 06:54:46.439
in touch with how you actually feel in this moment.

1805
06:54:49.919 --> 06:54:56.439
I'm going to start off by focusing on your hands.

1806
06:55:01.000 --> 06:55:08.759
Just be aware of your hands. I like you to

1807
06:55:08.919 --> 06:55:13.880
move your hands around, just maybe move your fingers a

1808
06:55:13.959 --> 06:55:20.319
little bit. I've been in closing in your hands very gently.

1809
06:55:22.000 --> 06:55:27.639
Just so that you can get in touch with how

1810
06:55:27.759 --> 06:55:41.959
your hands and your fingers feel, very very slow movements.

1811
06:55:50.360 --> 06:55:58.119
Focusing now on your feet, and if you can just

1812
06:55:58.279 --> 06:56:03.639
do kind of an accord with your feet you've just

1813
06:56:03.919 --> 06:56:12.319
done with your hands, maybe turning your ankles, moving your

1814
06:56:12.439 --> 06:56:24.000
feet around, moving your toes gently but only very gently

1815
06:56:24.279 --> 06:56:36.200
and very slowly, noticing how your feet feel in this moment.

1816
06:56:43.159 --> 06:56:49.279
Focusing now and your eyes, I'd like you to just

1817
06:56:50.959 --> 06:56:56.720
focus on your eyelids. Maybe you can open and close

1818
06:56:56.840 --> 06:57:01.000
your eyes a couple of times to really get in

1819
06:57:01.240 --> 06:57:05.319
touch with how you feel when you do close your eyes.

1820
06:57:07.479 --> 06:57:13.880
The muscle changes in your eyes when you do close them,

1821
06:57:16.720 --> 06:57:23.080
maybe raising your eyebrows. It stretches the tops of your eyes,

1822
06:57:26.319 --> 06:57:34.759
perhaps squinting your eyes, scrunching up your eyes, just so

1823
06:57:34.919 --> 06:57:43.319
you can really get in touch with all aspects of

1824
06:57:44.479 --> 06:58:03.520
how your eyes feel right now. Now focusing on your thighs,

1825
06:58:05.919 --> 06:58:09.240
then you know it just starts you to gently tense

1826
06:58:09.479 --> 06:58:19.400
your thighs, just very very gently, just enough so you

1827
06:58:19.520 --> 06:58:33.200
can become more attuned to the physical sensation of your

1828
06:58:33.319 --> 06:58:38.680
upper legs, the front of your thighs, and the backs

1829
06:58:38.799 --> 06:58:53.119
of your thighs. Noticing and observing how your thighs feel

1830
06:58:54.400 --> 06:59:07.360
right now, moving your focus to the back of your neck,

1831
06:59:11.040 --> 06:59:17.680
just noticing the back of your neck, the muscles, and

1832
06:59:17.799 --> 06:59:20.799
of course they lead to the side of your neck.

1833
06:59:22.240 --> 06:59:27.360
They also lead to the top of your back, which

1834
06:59:27.520 --> 06:59:32.919
leads to your shoulders. So as your focus on the

1835
06:59:33.080 --> 06:59:38.680
back of your neck, maybe you can move your head

1836
06:59:39.599 --> 06:59:47.319
gently upwards as if you're looking up. Maybe moving your

1837
06:59:47.439 --> 06:59:55.240
head down as if you're looking down. Perhaps moving your

1838
06:59:55.319 --> 07:00:05.279
head side to side, right to left, only very slowly

1839
07:00:07.119 --> 07:00:15.639
and very gently. I'm not trying to force anything. It

1840
07:00:15.840 --> 07:00:25.279
has to be very very gentle, just so you can.

1841
07:00:26.840 --> 07:00:28.400
Be more.

1842
07:00:30.080 --> 07:00:38.680
In touch with the feelings, with the sensations of the

1843
07:00:38.959 --> 07:00:47.799
physical sensations of how the back of your neck feels.

1844
07:00:49.599 --> 07:01:04.959
Right now, as we now focus on the tops of

1845
07:01:05.080 --> 07:01:11.360
your arms, the parts where your biceps and your triceps

1846
07:01:11.400 --> 07:01:19.479
are between your elbow and your shoulders. To focus on

1847
07:01:19.759 --> 07:01:26.919
those parts, the tops of your arms, you may like

1848
07:01:27.040 --> 07:01:36.560
to just tense them, but very very gently and slowly,

1849
07:01:39.119 --> 07:01:48.080
so you're straining or put in any pressure whatsoever on

1850
07:01:48.240 --> 07:01:57.680
your arms. It's just so that you can gain more

1851
07:01:58.080 --> 07:02:06.240
of a sense of how your upper arms are feeling

1852
07:02:08.479 --> 07:02:20.400
in this moment. Just noticing as you gently, very gently

1853
07:02:22.319 --> 07:02:36.000
and slowly tighten the muscles and then leto notice how

1854
07:02:36.159 --> 07:02:50.240
the tops of your arms feel. Right now, there's a

1855
07:02:51.000 --> 07:03:01.680
now focus on your stomach, the area the lower abdomen

1856
07:03:01.799 --> 07:03:07.720
area below your belly button, moving all the way down

1857
07:03:11.119 --> 07:03:21.680
to your hips, just above your grind. Maybe you're able

1858
07:03:21.840 --> 07:03:31.759
to tense these muscles in that area very very gently

1859
07:03:35.159 --> 07:03:45.959
and slowly. If that's a difficult thing to do, maybe

1860
07:03:46.080 --> 07:03:54.720
you can just move your body, pushing your stomach up,

1861
07:03:56.400 --> 07:03:59.720
maybe moving a little bit to the side, using your

1862
07:03:59.799 --> 07:04:10.599
head apps just so get more in tune with how

1863
07:04:10.799 --> 07:04:29.759
your lower aptomen area is feeling in this moment. Just

1864
07:04:30.200 --> 07:04:55.040
noticing the physical sensations or your lower abdomen as your

1865
07:04:55.080 --> 07:05:09.599
attention to your mouth, noticing your lips, then inside your mouth,

1866
07:05:11.880 --> 07:05:29.080
your teeth, your guns, your tongue, just noticing how your

1867
07:05:29.240 --> 07:05:38.439
tongue and your mouth feels. It may help by moving

1868
07:05:38.759 --> 07:05:45.279
your tongue around your mouth, moving it to your left,

1869
07:05:47.000 --> 07:05:52.680
maybe pressing it gently against the side of your mouth,

1870
07:05:54.240 --> 07:05:59.200
and then to the right, gently to the side of

1871
07:05:59.319 --> 07:06:07.279
your mouth, perhaps pressing up against the top of your mouth,

1872
07:06:08.439 --> 07:06:14.279
and then down gently against the bottom of your mouth,

1873
07:06:17.000 --> 07:06:33.200
always very slowly and a very very gentle, so that

1874
07:06:33.439 --> 07:06:48.880
you can be aware of how you feel in your

1875
07:06:48.959 --> 07:07:10.240
mouth area. Now I got to focus on your wrists,

1876
07:07:20.880 --> 07:07:27.959
and I ask you to maybe just routine your wrists

1877
07:07:29.799 --> 07:07:37.840
by moving your hands in a circular motion very gently

1878
07:07:39.799 --> 07:08:01.720
and slowly, just soly can feel the sensations that you

1879
07:08:02.200 --> 07:08:18.159
are currently experiencing in purists. Perhaps move in your hands

1880
07:08:19.840 --> 07:08:34.840
up and down the game very very chapla and slowly,

1881
07:08:43.840 --> 07:09:15.240
very chancel and slow. Now start to observe your lower back.

1882
07:09:20.880 --> 07:09:31.200
The bad part is just above your hips, where your

1883
07:09:31.319 --> 07:09:44.360
cosis are a whole area which also really does include

1884
07:09:45.119 --> 07:09:51.360
the signs of your body because those muscles are very

1885
07:09:51.479 --> 07:10:02.720
much connected. There's those muscles also move into your hip

1886
07:10:02.840 --> 07:10:19.560
aia connect into your buttocks side of your hips, and

1887
07:10:19.720 --> 07:10:28.159
if you're physically able to do so, maybe you can

1888
07:10:29.119 --> 07:10:41.759
very gently just move your body eviss slightly, very slowly

1889
07:10:44.840 --> 07:11:02.639
some side to side, just enough to e gauge how

1890
07:11:02.799 --> 07:11:20.520
you feel your lawer back. Perhaps secretly even move your

1891
07:11:20.720 --> 07:11:35.240
hips gently up and down gently slowly in order to

1892
07:11:39.880 --> 07:11:49.759
be in touch with the physical sensations of your lawer back.

1893
07:12:06.880 --> 07:12:22.159
As we know, move your attention to your jaw an

1894
07:12:22.400 --> 07:12:24.000
area for your chin.

1895
07:12:25.240 --> 07:12:26.240
All the way up.

1896
07:12:27.599 --> 07:12:29.560
To near where your ears are.

1897
07:12:32.599 --> 07:12:34.360
All your jaw.

1898
07:12:44.479 --> 07:12:53.159
You can just it's okay to do so. Gently open

1899
07:12:53.319 --> 07:13:03.000
your mouth, No wide noice stretcher, just very gently and

1900
07:13:06.080 --> 07:13:20.439
slowly opening your mouth, closing your mouth very gently and

1901
07:13:21.040 --> 07:13:44.880
slowly so you can pin touch with how your jaw feels.

1902
07:13:48.279 --> 07:14:30.400
Now I have to sit down. The chest area. You

1903
07:14:30.520 --> 07:14:38.200
don't need to do anything to move your chest because

1904
07:14:38.279 --> 07:14:50.000
it moves every time we breathe. It moves very gently.

1905
07:14:51.360 --> 07:14:53.439
And slowly.

1906
07:14:55.200 --> 07:15:14.959
Automatically with each you take. As your focus on your chest.

1907
07:15:20.119 --> 07:15:59.520
He else when you breathe, live in your focus to

1908
07:16:00.279 --> 07:16:18.240
forms your elbows. Maybe you're able to very gently and

1909
07:16:19.000 --> 07:16:30.080
slowly dense the muscles in your forearms, and when you

1910
07:16:30.279 --> 07:16:46.720
do that, you can feel your elbows as well, very

1911
07:16:47.319 --> 07:17:23.720
gently and slowly, gently and softly absurd your forums delpas.

1912
07:17:34.360 --> 07:17:57.479
Now focus the rest of your back, your upper back

1913
07:18:02.000 --> 07:18:19.439
in the middle, the middle of your back. Again, this

1914
07:18:20.119 --> 07:18:30.200
part of your body moves also every time you pray.

1915
07:18:35.159 --> 07:18:48.799
You may not notice that. Usually these you observe your

1916
07:18:48.959 --> 07:18:56.159
upper back in the middle of your back. You can

1917
07:18:56.439 --> 07:19:57.200
really fill that shin't's your focus int your hip area

1918
07:20:00.520 --> 07:20:08.959
nor butt as a bray, there's a muscles and those

1919
07:20:09.159 --> 07:20:49.159
bones in your midsection. Just noticing how your hips feel.

1920
07:20:52.319 --> 07:21:10.159
Right now, you can't very very gently love your hips

1921
07:21:15.080 --> 07:21:20.520
maybe sighed the side very gently and.

1922
07:21:23.599 --> 07:21:41.639
Sor very.

1923
07:21:46.080 --> 07:22:24.360
Gently softly. No, everything starts to slow down, including the

1924
07:22:25.000 --> 07:22:33.720
thoughts in your mind and your mind itself just starts

1925
07:22:34.119 --> 07:22:39.479
to gradually. It doesn't have to be instant, but just

1926
07:22:40.400 --> 07:22:49.639
gradually starting too. It's almost like time is storing chin.

1927
07:22:53.520 --> 07:22:59.520
It's a slower pace to maybe what you're used to

1928
07:23:01.840 --> 07:23:09.799
in your day to day life. It's a slower movement

1929
07:23:12.880 --> 07:23:35.479
of energy, very small movements which make up the larger movements,

1930
07:23:37.080 --> 07:23:43.560
which is always the case. Now, when you move your hand,

1931
07:23:45.119 --> 07:23:47.919
it might seem like it's one movement, but it's lots

1932
07:23:48.000 --> 07:23:55.880
of minute different muscles moving in accordance with each other.

1933
07:23:56.240 --> 07:24:08.200
And what happens in this space that we're sharing is

1934
07:24:13.520 --> 07:24:27.720
we move from that big movement into those smaller movements.

1935
07:24:34.200 --> 07:24:45.400
Starting to focus on how your body feels, not just

1936
07:24:45.520 --> 07:24:50.040
as a whole, not just oh, i'm feeling this way.

1937
07:24:50.119 --> 07:24:56.200
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1938
07:24:57.520 --> 07:25:04.119
I'm feeling this way, I'm feeling that way. Starting to

1939
07:25:04.360 --> 07:25:15.560
notice that your body begins to present to you small

1940
07:25:16.720 --> 07:25:33.040
feelings around your body, small physical sensations in your legs,

1941
07:25:35.840 --> 07:25:49.040
whether pleasurable or not. Maybe resisting the temptation to label

1942
07:25:49.119 --> 07:25:58.680
them or to judge them. Those feelings, just thinking them,

1943
07:25:59.520 --> 07:26:12.520
thinking about them is just being neutral, just feelings, not

1944
07:26:12.759 --> 07:26:24.400
being particularly concerned, just noticing what your body is telling you.

1945
07:26:32.360 --> 07:26:38.680
Feelings in your arms, instead of feeling the whole of

1946
07:26:38.799 --> 07:26:48.799
the arm, Maybe notice those individual feelings, all those different

1947
07:26:49.000 --> 07:27:02.360
muscles and the skin, the hairs of your arms, all

1948
07:27:02.439 --> 07:27:16.279
the internal parts of your arms, the veins, the bones,

1949
07:27:19.119 --> 07:27:25.159
just being aware of maybe your elbow on your right

1950
07:27:25.360 --> 07:27:35.959
arm has a certain feeling. Maybe your left wrist also

1951
07:27:36.240 --> 07:27:59.240
has its own individual physical sensation. What about your forearm?

1952
07:28:00.319 --> 07:28:12.360
When your right arm you're right for arm, there may

1953
07:28:12.479 --> 07:28:20.319
not be any particular feeling that you could even give

1954
07:28:20.400 --> 07:28:27.479
a name to, may not feel like anything other than

1955
07:28:27.680 --> 07:28:38.720
just a feeling. Yeah, it's there. The feelings in your shoulders,

1956
07:28:41.560 --> 07:28:45.319
perhaps your shoulders when you think about them, kind of

1957
07:28:45.360 --> 07:28:50.439
almost like they're the same, you know, the same feeling,

1958
07:28:52.279 --> 07:28:55.560
almost like both of your shoulders are just one thing.

1959
07:28:57.400 --> 07:29:08.479
Of course they're not. And when you focus on your

1960
07:29:08.560 --> 07:29:16.759
left shoulder and then on your right shoulder, maybe find

1961
07:29:16.959 --> 07:29:22.360
that you move the muscles a little bit, maybe tense

1962
07:29:22.479 --> 07:29:48.000
the muscles gently, noticing the difference in each shoulder, your

1963
07:29:48.080 --> 07:30:03.959
lower back, the left side of your lower back, and

1964
07:30:04.799 --> 07:30:15.520
the right side of your lower back. Of course that

1965
07:30:15.720 --> 07:30:28.119
connection to your buttocks and to your hips, and also

1966
07:30:28.360 --> 07:30:42.080
moving up into the middle of your back. And sometimes

1967
07:30:42.439 --> 07:30:45.919
like right now, actually when I focus on their part,

1968
07:30:47.319 --> 07:30:51.680
when I focused on my buttocks and then I focused

1969
07:30:51.759 --> 07:30:55.840
on the middle of my back, I almost felt like

1970
07:30:56.080 --> 07:31:00.840
the muscles in my lower back were being stretched very gently,

1971
07:31:05.599 --> 07:31:10.880
just stretched a little bit. Even though I wasn't doing

1972
07:31:10.959 --> 07:31:19.720
anything to try to stretch your lower back, it just

1973
07:31:19.840 --> 07:31:32.119
seemed to happen. The feeling of very gently stretching your

1974
07:31:32.200 --> 07:31:51.279
lower back comes along. I have feeling in your chest,

1975
07:31:58.919 --> 07:32:12.319
just noticing what sensations you are experiencing in your chest

1976
07:32:12.560 --> 07:32:28.799
right now. And there's so much of the chest. Obviously

1977
07:32:28.919 --> 07:32:32.520
there's the collar bone leading to the chest. You've got

1978
07:32:32.599 --> 07:32:41.200
the chest bone, You've got the muscles in your chest.

1979
07:32:43.959 --> 07:32:50.040
Of course, if you're female, there's possibly the breasts. If

1980
07:32:50.080 --> 07:32:58.240
you're male, you've got the different well why not that

1981
07:32:58.360 --> 07:32:59.279
different these days, but.

1982
07:33:01.479 --> 07:33:02.560
There may be more.

1983
07:33:04.360 --> 07:33:10.639
Muscles at the top of the chest, but at the

1984
07:33:10.799 --> 07:33:15.720
side underneath it's pretty much the same. Whether you're a

1985
07:33:15.799 --> 07:33:20.799
man or a woman. There's muscles there, muscles that stretch

1986
07:33:20.919 --> 07:33:26.479
out to your back as well as breast tissue stretches

1987
07:33:27.119 --> 07:33:34.360
and moves into your back, to just being aware of

1988
07:33:34.439 --> 07:33:55.520
your chest, being with whatever feeling there is in your chest.

1989
07:34:11.000 --> 07:34:14.159
And when I noticed that, I focused on my chest.

1990
07:34:18.560 --> 07:34:23.799
I feel it in my back, my upper back. I mean,

1991
07:34:23.880 --> 07:34:26.840
I guess the obvious reason would be because you know

1992
07:34:26.840 --> 07:34:37.599
I'm grieve in in then it stretches my chest and

1993
07:34:37.959 --> 07:34:51.840
my back at the same time. It feels it feels okay,

1994
07:34:58.400 --> 07:35:03.560
it doesn't feel a little bit of pain in my

1995
07:35:03.840 --> 07:35:11.400
right chest A little bit not pain, but little discomfort,

1996
07:35:11.560 --> 07:35:21.599
maybe stiffness possibly, I don't know. I notice my shoulders

1997
07:35:21.639 --> 07:35:30.520
are also wanting to flex for some reason. I think

1998
07:35:30.560 --> 07:35:38.959
that's probably part of my upper back, that connection between

1999
07:35:39.040 --> 07:35:43.319
my shoulders my upper back, because I can move my

2000
07:35:43.400 --> 07:35:50.680
shoulders and stretch the muscles in my back, moving the

2001
07:35:50.759 --> 07:35:57.279
shoulders backwards or up, which then moves I think it's

2002
07:35:57.360 --> 07:36:13.040
the scapulous in your back. It feels quite nice. Actually,

2003
07:36:18.400 --> 07:36:21.560
A good thing about this is you can, if you

2004
07:36:21.720 --> 07:36:35.639
want to you can just flex or stimulate the various

2005
07:36:35.840 --> 07:36:43.319
muscles in your body gently in order to get more

2006
07:36:43.360 --> 07:36:53.680
of a sense of how they feel. And when you're relaxing,

2007
07:36:58.479 --> 07:37:02.520
when you do tense and muff and you let it

2008
07:37:02.680 --> 07:37:10.080
go and you let it relax, it relaxes way more

2009
07:37:11.720 --> 07:37:21.720
than it would normally. But you have to feel that

2010
07:37:21.799 --> 07:37:25.560
you're able to do that. There's no point in doing

2011
07:37:25.599 --> 07:37:31.159
it if there's an issue with the per part of

2012
07:37:31.240 --> 07:37:40.439
your body. You need to be gentle with yourself at

2013
07:37:40.720 --> 07:37:54.520
all times when relaxing deeply. It's important to be kind

2014
07:37:55.240 --> 07:38:11.240
to yourself. As you notice your mind. How much has

2015
07:38:11.319 --> 07:38:34.959
your mind slowed down since we started this recording. How

2016
07:38:35.200 --> 07:38:50.439
come and peaceful is your mind right now? We have

2017
07:38:50.599 --> 07:38:56.520
nothing to think about and just my voice to listen to.

2018
07:39:00.680 --> 07:39:09.240
Because you know the intention behind this recording, this relaxation.

2019
07:39:12.000 --> 07:39:17.159
At the very least, for you to feel more relaxed

2020
07:39:18.439 --> 07:39:21.319
at the end of the recording than you did at

2021
07:39:21.360 --> 07:39:34.040
the beginning. At the very least, for your mind to

2022
07:39:34.360 --> 07:39:50.520
slow down as your body continues to relax, because that's

2023
07:39:50.959 --> 07:40:06.799
what you want to happen, that's what you expect to happen,

2024
07:40:12.880 --> 07:40:30.840
for relaxation to fill your body. Maybe calm in your

2025
07:40:31.040 --> 07:40:39.880
mind to the point of boredom. When you start maybe

2026
07:40:40.319 --> 07:41:23.040
to drift away, drift in, it's almost as if you're

2027
07:41:26.319 --> 07:41:34.479
moving further away from your body in your mind, just

2028
07:41:34.840 --> 07:41:46.639
leaving that there, kind of liking it an escape pod

2029
07:41:47.400 --> 07:41:51.599
and a spaceship a movie, a space movie, you know,

2030
07:41:51.720 --> 07:41:55.599
when they get into a little pod in it, since

2031
07:41:55.720 --> 07:42:21.319
the man far away from the space six dream continue

2032
07:42:26.759 --> 07:43:53.479
to relax, drifting slow and peace, so rare and peace,

2033
07:44:14.720 --> 07:44:16.400
and focusing on that.

2034
07:44:18.599 --> 07:44:31.000
Feeling of those individual parts of your body that.

2035
07:44:34.119 --> 07:44:53.200
Are relaxing. One by one. You may find that every

2036
07:44:53.319 --> 07:45:04.400
now and then you realize that you weren't listening to

2037
07:45:04.560 --> 07:45:14.639
my voice because your mind started to imagine something different,

2038
07:45:16.080 --> 07:45:26.439
maybe started to almost move into some kind of a

2039
07:45:26.759 --> 07:45:35.680
dreamy state, and then you become aware of my voice again.

2040
07:45:39.279 --> 07:45:45.840
And even though you may want to focus on my voice,

2041
07:45:46.520 --> 07:45:53.959
you may also wish to allow your mind to just

2042
07:45:54.319 --> 07:46:14.159
drift naturally into that space of comfort and safety. As

2043
07:46:14.279 --> 07:46:31.720
you feel warm comfort spreading through your body, like a

2044
07:46:31.959 --> 07:46:46.360
warm blanket covering you gently, keeping your body it just

2045
07:46:49.040 --> 07:47:06.520
the perfect temperature, and even if you can hear background sounds,

2046
07:47:12.119 --> 07:47:17.919
they just don't seem to matter anymore.

2047
07:47:23.240 --> 07:47:24.639
There's that sense of.

2048
07:47:27.319 --> 07:47:44.159
Peace spreads through your mind like a gentle breeze, yet

2049
07:47:44.319 --> 07:47:56.799
strong enough to blow away all negativity, strong enough to

2050
07:48:00.240 --> 07:48:10.360
remove from your mind any anxiety or stress that was

2051
07:48:10.560 --> 07:48:25.639
there before, and blow away any other thoughts or feelings

2052
07:48:26.040 --> 07:48:51.479
that just don't fit with the sense relaxation that is

2053
07:48:51.759 --> 07:49:16.799
feeling your body and your mind un As you focus

2054
07:49:17.040 --> 07:49:23.639
on your mind and count down from ten down to one,

2055
07:49:25.000 --> 07:49:35.400
and with each number you hear, your mind will become

2056
07:49:41.439 --> 07:50:01.799
slightly relaxed, just just slightly so ten down to nine,

2057
07:50:02.599 --> 07:50:09.560
just a slight movement. From nine down to eight, just

2058
07:50:09.639 --> 07:50:26.720
another small change in how you feel. Eight down to seven.

2059
07:50:29.520 --> 07:50:34.919
That feeling is a gap, almost like a gap that

2060
07:50:35.279 --> 07:50:44.959
starts to get wider, the gap between those feelings that

2061
07:50:45.159 --> 07:50:52.080
you used to have in your mind compared to the

2062
07:50:52.240 --> 07:50:59.400
feelings you have that are growing now, feelings of comfort

2063
07:50:59.680 --> 07:51:11.319
and security and confidence. Then that gap becomes wider. Eight

2064
07:51:11.479 --> 07:51:18.400
down to seven, Seven down to six, And when you

2065
07:51:18.479 --> 07:51:24.840
get to five, your mind will start to have a

2066
07:51:25.279 --> 07:51:38.439
certain physical sensation, most like there's a magnet outside of

2067
07:51:38.560 --> 07:51:44.759
your head sucking the tension and the stress and any

2068
07:51:44.880 --> 07:51:52.400
remaining feelings that you don't want, sucking them out. Through

2069
07:51:52.520 --> 07:52:03.080
your skull and in down to or you could start

2070
07:52:03.200 --> 07:52:12.240
to really experience that sense of not just emptiness, but space,

2071
07:52:17.599 --> 07:52:26.520
a place full of fresh air, place where you can stretch.

2072
07:52:30.040 --> 07:52:32.680
It's almost as if as you go down to four

2073
07:52:33.479 --> 07:52:42.279
and three, your mind is expanding, with this sense of

2074
07:52:42.959 --> 07:52:55.200
peace and tranquility growing as it moves down to When

2075
07:52:55.240 --> 07:53:04.599
you get to one, your mind just feels exactly how

2076
07:53:04.720 --> 07:53:20.840
you want to feel, almost a perfect feeling, maybe a

2077
07:53:23.959 --> 07:53:25.200
sensation that.

2078
07:53:26.840 --> 07:53:28.279
You'd like to keep.

2079
07:53:31.279 --> 07:53:42.080
A place that's safe, where nothing can affect you at all,

2080
07:53:53.799 --> 07:53:58.560
and you can stay in that that space of comfort,

2081
07:53:59.560 --> 07:54:08.319
comfort that's confident in your own ability to create this

2082
07:54:09.240 --> 07:54:15.240
space and this fearing of comfort within your own mind

2083
07:54:16.840 --> 07:54:26.759
just by counting ten down to one. And this is

2084
07:54:26.880 --> 07:54:31.319
something that you can do yourself when you're on your

2085
07:54:31.360 --> 07:54:40.159
own a time when you can maybe sit down, maybe

2086
07:54:40.319 --> 07:54:51.439
just for a few minutes, close your eyes, just count

2087
07:54:51.959 --> 07:55:05.560
slowly from ten down to one, and we experience these

2088
07:55:05.759 --> 07:55:16.119
feelings in your mind. And when you feel that way

2089
07:55:16.240 --> 07:55:31.240
in your mind, your body copies your mind, and that

2090
07:55:31.520 --> 07:55:38.040
feeling it's spread through your spine and your nervous system

2091
07:55:38.720 --> 07:55:46.080
into every part of your body, travels through your blood stream,

2092
07:55:51.639 --> 07:56:12.119
heathing and relaxing every particle of your existence, and we

2093
07:56:12.240 --> 07:56:21.040
can we can practice this a few times before the

2094
07:56:21.200 --> 07:56:25.720
end of the recording, and then you can practice on

2095
07:56:25.840 --> 07:56:33.360
your own. And each time you count from ten out one,

2096
07:56:38.040 --> 07:56:50.240
the feelings of comfort, calmness, deep deep relaxation becomes stronger

2097
07:56:51.599 --> 07:57:05.360
and deeper feeling in your mind and your brain with

2098
07:57:05.599 --> 07:57:15.119
these positive chemicals that spread throughout your body, relaxing you

2099
07:57:17.080 --> 07:57:23.319
so quickly, relaxing your whole body and mind.

2100
07:57:25.919 --> 07:57:26.799
So very.

2101
07:57:28.279 --> 07:57:36.080
Very easily, just by counting from ten.

2102
07:57:38.759 --> 07:57:39.560
Down to one.

2103
07:57:44.560 --> 07:57:45.400
That's we're going to do.

2104
07:57:45.759 --> 07:57:49.439
Now. I'm going to count from ten down to one.

2105
07:57:50.520 --> 07:57:54.959
I'd like you to repeat the number after me. So

2106
07:57:55.080 --> 07:58:00.959
when I say ten, you can just repeat eat to

2107
07:58:01.159 --> 07:58:14.319
yourself ten. Just notice, be aware of how you feel

2108
07:58:18.520 --> 07:58:26.080
in your mind and your body. And when I say nine,

2109
07:58:28.479 --> 07:58:43.040
you can repeat to yourself nine. Be gain noticing the

2110
07:58:43.400 --> 07:58:51.880
increase in comfort and calmness in your mind and in

2111
07:58:52.040 --> 07:59:03.680
your body. The same when I say eight, when I

2112
07:59:03.799 --> 07:59:19.240
say seven, six, when I say five, four, when I

2113
07:59:19.360 --> 07:59:33.400
say three, two, and lastly when I say one, you

2114
07:59:33.520 --> 07:59:35.479
can beat that number.

2115
07:59:42.959 --> 07:59:43.080
Now.

2116
07:59:43.200 --> 07:59:48.759
Of course, when you do this on your own without

2117
07:59:48.880 --> 07:59:53.880
listening to me, you can say the numbers or whatever

2118
07:59:55.479 --> 08:00:03.959
speed that you feel is necessary for you, so you

2119
08:00:04.119 --> 08:00:10.040
can adapt. So you feel you want to say the

2120
08:00:10.240 --> 08:00:17.759
numbers ten down to one faster than I do, then

2121
08:00:17.759 --> 08:00:20.680
you go ahead and do that. Or if you feel

2122
08:00:21.520 --> 08:00:24.639
when you do it yourself that you'd like to have

2123
08:00:25.200 --> 08:00:33.200
more more space between the numbers, maybe take a lot

2124
08:00:33.439 --> 08:00:41.000
longer to get from ten all the way down to one,

2125
08:00:45.240 --> 08:00:57.759
that's your choice also to do. So I'm going to

2126
08:00:57.919 --> 08:01:06.279
count from ten down to one. I want to get

2127
08:01:06.319 --> 08:01:10.680
to one. That will be the end of this recording.

2128
08:01:13.159 --> 08:01:16.639
The let's of course, you're listening with music, and the

2129
08:01:16.959 --> 08:06:33.439
music will continue ten nine fight twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2130
08:06:38.200 --> 08:07:23.400
twelve eleven ten nine eight, seven, six, five, four, three

2131
08:07:28.439 --> 08:07:52.000
two one. Now open your eyes, noticing how you physically

2132
08:07:52.119 --> 08:08:01.159
feel having counted down from twenty to one, allowing stress

2133
08:08:01.240 --> 08:08:05.119
and tension to leave through your fingertips and your toast.

2134
08:08:06.680 --> 08:08:11.360
And as you focus on your fingertips maybe they feel

2135
08:08:11.400 --> 08:08:18.159
a little bit tingling, which is I suppose quite understanding,

2136
08:08:18.319 --> 08:08:23.400
considering the tension has been exiting your body through your fingertips.

2137
08:08:29.880 --> 08:08:31.840
So now I'm going to count from twenty down to

2138
08:08:31.959 --> 08:08:39.200
one again. This time you go to feel relief of

2139
08:08:39.360 --> 08:08:50.119
tension and stress, any anxiety that you may have leaving

2140
08:08:52.319 --> 08:08:58.279
through your stomach, just leaving through your stomach, almost as

2141
08:08:58.319 --> 08:09:04.959
if it's just releasing the whole of your stomach, your

2142
08:09:05.119 --> 08:09:09.599
navel to just above your chest or below your chest,

2143
08:09:09.720 --> 08:09:14.319
rather so surrounding your belly by an area, the whole area.

2144
08:09:16.400 --> 08:09:21.000
You can feel the tension of your body where's left,

2145
08:09:21.279 --> 08:09:26.560
just releasing from the area, and you may notice that

2146
08:09:26.720 --> 08:09:32.959
your stomach will become very relaxed as I countdown from

2147
08:09:33.040 --> 08:11:01.759
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2148
08:11:06.040 --> 08:11:11.599
Two what.

2149
08:11:16.680 --> 08:11:19.279
You can open your eyes again if you choose, or

2150
08:11:19.319 --> 08:11:22.919
you can just keep them closed because it feels relaxing.

2151
08:11:25.200 --> 08:11:30.319
Just notice saying your stomach feels I notice as your focus,

2152
08:11:30.599 --> 08:11:36.000
just do a little scan of your body, just noticing

2153
08:11:36.119 --> 08:11:48.959
your body feels focusing upper body, back, chest, stomach, lax arms, hands, feet,

2154
08:11:51.959 --> 08:11:58.959
just noticing, and you know, you may start to film

2155
08:12:01.360 --> 08:12:05.159
more of a sense of tiredness, which may be the

2156
08:12:05.279 --> 08:12:13.439
reason listening to this recording because you like to let

2157
08:12:13.599 --> 08:12:25.200
go completely of everything and drift morph into a nice, natural, calm,

2158
08:12:25.560 --> 08:12:40.759
relaxing sleep. So now we're going to focus on your forehead,

2159
08:12:44.680 --> 08:12:47.439
and if you choose, you can incorporate your eyes in

2160
08:12:47.599 --> 08:12:54.479
this focus as well. Your forehead and your eyes. It's

2161
08:12:54.599 --> 08:12:59.080
that whole area basically, almost as if you were wearing

2162
08:12:59.119 --> 08:13:03.919
a mask like a I don't know, a Batman mask

2163
08:13:04.119 --> 08:13:10.200
or something, or I'm trying to sorrow or something, you know,

2164
08:13:10.319 --> 08:13:13.040
the kind of mask that covers your eyes but also

2165
08:13:13.240 --> 08:13:19.360
covers quite a lot of the forehead. Focusing on that

2166
08:13:19.560 --> 08:13:22.200
area because that's the area that we're now going to

2167
08:13:22.279 --> 08:13:29.759
release tension, stress from your mind, your brain, from your mind,

2168
08:13:29.880 --> 08:13:34.119
and any tension that you may have remain in your face,

2169
08:13:35.159 --> 08:13:40.479
in your neck and your jaw, in your eyes, your forehead,

2170
08:13:41.240 --> 08:13:47.599
or your scalp. So basically, any tension within your head area,

2171
08:13:48.319 --> 08:13:55.479
including your mind and your brain, that's going to be

2172
08:13:55.639 --> 08:14:04.040
released through your forehead and your eyes. As I count

2173
08:14:04.119 --> 08:15:40.560
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2174
08:15:50.080 --> 08:16:05.560
one ninety seven, as you scan your face with jaw

2175
08:16:06.119 --> 08:16:14.919
your eyes with cheap bones, your ears, your forehead, your scalp,

2176
08:16:16.560 --> 08:16:20.840
your neck, back of your neck, the front of your neck,

2177
08:16:21.799 --> 08:16:32.520
the side of your neck, and your throat. Noticing being

2178
08:16:32.560 --> 08:16:44.319
aware of the comfort increased in relaxation, not just in

2179
08:16:44.439 --> 08:16:49.479
your head and neck and mind, also the rest of

2180
08:16:49.560 --> 08:16:59.840
your body. Just notice how loose the calm you film

2181
08:17:00.840 --> 08:17:02.479
and how easily.

2182
08:17:04.200 --> 08:17:05.759
It is to just let go.

2183
08:17:08.560 --> 08:17:24.279
Completely, let go completely, how easily.

2184
08:17:32.119 --> 08:17:35.119
So what I'm going to do bow is I wanted

2185
08:17:35.159 --> 08:17:42.799
to focus on the top of your head. Am I

2186
08:17:42.919 --> 08:17:51.680
going to allow every last piece of tension or stress

2187
08:17:51.880 --> 08:17:57.599
the mind be lingering or hiding in your body or

2188
08:17:57.799 --> 08:17:59.599
mind my head.

2189
08:18:00.919 --> 08:18:01.319
To just.

2190
08:18:03.080 --> 08:18:09.919
Be sucked down on the top of your head and released.

2191
08:18:13.159 --> 08:18:13.799
Into the air.

2192
08:18:15.240 --> 08:18:21.240
Was sucked down into the clouds. Imagine a big cloud

2193
08:18:21.400 --> 08:18:26.680
a pop your head. It's like a whirlpool, and this

2194
08:18:26.880 --> 08:18:29.319
is gonna suck that tension.

2195
08:18:30.520 --> 08:18:31.919
Out the top of your head.

2196
08:18:34.599 --> 08:18:44.040
Just take away good you focus. Imagine an opening on

2197
08:18:44.119 --> 08:18:48.560
the top of your head with that tension and stress

2198
08:18:48.680 --> 08:18:53.919
and any remaining issues, maybe worries of the sands that

2199
08:18:54.080 --> 08:18:55.360
are not used to you.

2200
08:18:55.560 --> 08:18:59.319
Now you can all be sucked down at the top

2201
08:18:59.360 --> 08:18:59.919
of your head.

2202
08:19:01.639 --> 08:19:07.639
I've taken away as I count down again, I'm twenty

2203
08:19:08.040 --> 08:19:55.159
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifty fourteen,

2204
08:20:02.040 --> 08:20:51.000
ten to twelve, eleven, ten, nine, eight, seven, six, five

2205
08:20:56.520 --> 08:21:35.759
four three two war pray noticing how you feel, how

2206
08:21:35.919 --> 08:21:44.200
relaxed and calm you physically and mentally feel right now,

2207
08:21:49.840 --> 08:22:00.240
helpeace so your mind feels, it feels so nice, just

2208
08:22:00.400 --> 08:22:08.759
let go, to give yourself some space to breathe easily,

2209
08:22:10.680 --> 08:22:20.680
to think calmly, just to take a break from all

2210
08:22:20.759 --> 08:22:27.439
that pointless worry concerns about things that you don't need

2211
08:22:27.560 --> 08:22:37.959
to think about right now, because this is your time

2212
08:22:38.319 --> 08:22:44.680
to let go. This is your space to enjoy feeling

2213
08:22:46.040 --> 08:22:53.520
deeply relaxed, peaceful in your mind, relaxed in your body.

2214
08:22:56.680 --> 08:23:05.560
They can feel so good, so nice to just not

2215
08:23:05.919 --> 08:23:14.959
have to do anything, to be able to really enjoy

2216
08:23:16.680 --> 08:23:25.439
that serenity that comes of letting go completely, that peacefulness

2217
08:23:25.680 --> 08:23:43.520
that comes with being in this peaceful space. And you

2218
08:23:43.639 --> 08:23:48.479
can keep this sense of calmness for as long as

2219
08:23:48.759 --> 08:24:03.119
you choose. If you choose to drift off into a deep, healing,

2220
08:24:03.520 --> 08:24:12.240
natural sleep, then you can do that. It's completely up

2221
08:24:12.319 --> 08:24:20.240
to you, and you can keep this feeling of calmness

2222
08:24:21.200 --> 08:24:25.520
physically and in your mind. For it's long as you

2223
08:24:25.759 --> 08:24:42.680
choose to feel completely relaxed, completely relaxed. And I'd like

2224
08:24:42.799 --> 08:24:48.360
you to make up your mind that you get into

2225
08:24:48.439 --> 08:25:00.080
relax and I want to explore that with you what

2226
08:25:00.200 --> 08:25:07.080
it feels like when you actually decide that you're going

2227
08:25:07.159 --> 08:25:15.400
to relax, not forcing yourself, but giving yourself that. I

2228
08:25:15.479 --> 08:25:17.759
guess it is a command, really, isn't it. When you're

2229
08:25:17.799 --> 08:25:25.919
telling yourself relax in a gentle but firm way, that

2230
08:25:27.400 --> 08:25:33.000
only you can really tell yourself in that way. You

2231
08:25:33.080 --> 08:25:34.959
can't only have someone else saying to you and now

2232
08:25:35.000 --> 08:25:41.439
it relax, relax, you know, and it needs to be gentle,

2233
08:25:41.599 --> 08:25:45.119
But you can't. Someone else can't really have the same

2234
08:25:48.599 --> 08:25:54.639
the same kind of influence or power that you have

2235
08:25:55.880 --> 08:26:07.720
over your own physicality, over how you feel, because when

2236
08:26:07.880 --> 08:26:14.560
you say it to yourself, it means more. It's personal,

2237
08:26:14.880 --> 08:26:20.520
and your brain and your unconscious mind and your body

2238
08:26:21.279 --> 08:26:27.479
listens to what you say. So, for example, we'll test

2239
08:26:27.520 --> 08:26:30.119
it out and do a little test, a few little

2240
08:26:30.200 --> 08:26:33.919
tests along the way, and you can get more of

2241
08:26:34.040 --> 08:26:40.560
an idea of the force, a positive force that you

2242
08:26:40.720 --> 08:26:48.240
can have in creating a sense of comfort and relaxation

2243
08:26:48.520 --> 08:26:54.439
in your body and your mind quite quickly, just by

2244
08:26:54.680 --> 08:27:05.040
you telling yourself to relax. So I'm going to start

2245
08:27:05.159 --> 08:27:11.799
by it's focus on your hands. So focus on your

2246
08:27:11.840 --> 08:27:15.560
hands and just tell your hands to relax, and just

2247
08:27:15.639 --> 08:27:22.799
say relax. As you focus on your hands, you could

2248
08:27:23.040 --> 08:27:27.520
say my hands are relaxed, or I want my hands

2249
08:27:27.560 --> 08:27:32.159
to relax. I think if you actually do it directly

2250
08:27:35.119 --> 08:27:40.040
by focusing and imagining that your hands can hear what

2251
08:27:40.159 --> 08:27:43.279
you're saying, you know, like they've got little ears, which

2252
08:27:43.400 --> 08:27:49.000
is a little weird. So talking to your hands and

2253
08:27:49.200 --> 08:28:05.279
just say relax, medicin. Now your hands start to relax.

2254
08:28:17.680 --> 08:28:21.200
Now focus on your eyes and tell your eyes to relax.

2255
08:28:22.360 --> 08:28:27.040
You just say in the same word relax and find

2256
08:28:27.080 --> 08:28:34.720
the right tone for you. You know, I might say relax,

2257
08:28:35.439 --> 08:28:43.520
but you you might say relax or relax. You know,

2258
08:28:43.840 --> 08:28:49.479
you might say it differently to yourself, and that's important

2259
08:28:50.400 --> 08:28:56.479
for you to gauge what feels right for you. To

2260
08:28:56.680 --> 08:29:01.880
just tell your eyes to relax whilst focusing on your eyes,

2261
08:29:02.360 --> 08:29:07.080
your eyelids, the muscles around your eyes, your eyebrows, and

2262
08:29:07.360 --> 08:29:13.560
just tell your eyes directly relax.

2263
08:29:15.439 --> 08:29:15.599
Now.

2264
08:29:42.400 --> 08:29:52.560
Now I just did that, myself, and sometimes you may

2265
08:29:52.680 --> 08:29:57.360
feel that you need a bit more time for the

2266
08:29:57.439 --> 08:30:01.119
different parts to relax, you know, because I started talking

2267
08:30:01.200 --> 08:30:06.479
again and maybe that part hasn't relaxed fully. But what

2268
08:30:06.799 --> 08:30:09.279
happened is that it would just continue to relax even

2269
08:30:09.319 --> 08:30:16.520
though I'm talking. And that's happening with my eyes. Something

2270
08:30:16.599 --> 08:30:21.400
else I noticed is when I started focusing on my eyes,

2271
08:30:21.680 --> 08:30:25.200
they actually almost became They got worse before they got

2272
08:30:25.279 --> 08:30:28.240
better in a way. So I felt a degree of

2273
08:30:28.439 --> 08:30:35.040
tension growing in my eyes and then disappearing. So I

2274
08:30:35.159 --> 08:30:37.680
think what that was really it was just me becoming

2275
08:30:37.840 --> 08:30:44.119
more aware of the tension that was already there that

2276
08:30:44.240 --> 08:30:49.200
I I wasn't focused on it before, so I wasn't

2277
08:30:49.360 --> 08:31:07.599
really acknowledging it or really conscious to those feelings. Yeah,

2278
08:31:07.759 --> 08:31:11.159
my eyes is still continuing to relax, as well as

2279
08:31:11.240 --> 08:31:17.200
my hands. Actually, my hands have got a certain.

2280
08:31:16.959 --> 08:31:17.279
Kind of.

2281
08:31:20.159 --> 08:31:25.880
Energy, like not buzzing, but I can kind of feel

2282
08:31:25.959 --> 08:31:31.759
a degree of energy in my hands. Maybe that's where

2283
08:31:31.799 --> 08:31:36.240
the tension is being released. Maybe that's the cause in

2284
08:31:36.360 --> 08:31:45.799
that the next part, I think we should focus on

2285
08:31:45.919 --> 08:31:48.439
the back of the neck. That's the part was quite

2286
08:31:48.520 --> 08:31:53.319
often well for me holds tension. I don't know about

2287
08:31:53.360 --> 08:31:58.040
for yourself, but I think it's quite a standard place

2288
08:31:58.159 --> 08:32:04.880
where tension is sometimes old. So and I'm doing this

2289
08:32:05.080 --> 08:32:07.720
exactly what you're doing as you do it as well,

2290
08:32:07.880 --> 08:32:11.799
so I'm telling my body parts to relax as well.

2291
08:32:12.560 --> 08:32:14.880
So if you tell your neck, the back of your neck,

2292
08:32:15.400 --> 08:32:17.599
focus on the back of your neck, and just say

2293
08:32:20.479 --> 08:32:25.000
relax in your own words, in your own tone, in

2294
08:32:25.119 --> 08:32:27.919
your own voice. You can say out loud, or you

2295
08:32:28.000 --> 08:32:32.919
can just say it to yourself internally. But you're focusing,

2296
08:32:33.319 --> 08:32:37.200
and you're saying it literally to the back of your neck,

2297
08:32:38.040 --> 08:32:40.560
as if the back of your neck can actually hear

2298
08:32:41.400 --> 08:32:48.119
what you're saying. So do that now, Just say relax,

2299
08:32:48.680 --> 08:32:51.599
so back of your neck, and I'll do the same.

2300
08:33:30.400 --> 08:33:30.560
Now.

2301
08:33:30.599 --> 08:33:34.319
What I noticed, and you may have had similar.

2302
08:33:34.000 --> 08:33:38.479
Thing is, even though I was focusing on the back

2303
08:33:38.520 --> 08:33:46.119
of my neck, other parts started to.

2304
08:33:49.119 --> 08:33:52.759
I don't know, showed themselves to me, or maybe because

2305
08:33:52.759 --> 08:33:55.639
they want to be relaxed as well. But I started

2306
08:33:55.840 --> 08:33:59.880
noticing the feelings in my shoulders, tension in my shoulders

2307
08:34:00.240 --> 08:34:06.959
and in my upper back. Whether that was because my

2308
08:34:07.520 --> 08:34:11.360
back of my neck was saying, well, I'm pretty much okay,

2309
08:34:13.000 --> 08:34:22.279
it's the other parts that need attention. But my low

2310
08:34:22.319 --> 08:34:26.240
of my back of my neck is still relaxing, but

2311
08:34:26.319 --> 08:34:33.319
I just became more aware of other parts that needed attention. Now,

2312
08:34:33.400 --> 08:34:38.319
this might happen and it's not. It doesn't mean that

2313
08:34:38.400 --> 08:34:42.919
it's going wrong. It just means you're being notified of

2314
08:34:43.919 --> 08:34:51.680
more places that also want to feel relaxed. So I'm

2315
08:34:51.759 --> 08:34:55.919
going to focus on my upper back. So you can

2316
08:34:56.000 --> 08:35:01.799
do the same, even if you don't have any feelings

2317
08:35:01.880 --> 08:35:06.680
of tension that are obvious in your upper back, if

2318
08:35:06.759 --> 08:35:11.959
you just focus on your backet the whole area from

2319
08:35:12.000 --> 08:35:16.560
the shoulder blades down to the middle of your back

2320
08:35:17.000 --> 08:35:21.080
and your spine. And with me, it's more the shoulder

2321
08:35:21.119 --> 08:35:31.080
blades more. Yeah, that's the parts that really sort of

2322
08:35:32.000 --> 08:35:38.240
given me the not that it needs relaxing, the sounds.

2323
08:35:38.279 --> 08:35:41.680
Gonna ask that part to relax and you can do

2324
08:35:41.799 --> 08:36:08.319
the same. Now, relax your upper back. There's something strange

2325
08:36:08.400 --> 08:36:12.080
happened there, and this often happens.

2326
08:36:12.159 --> 08:36:13.040
I've been doing this for.

2327
08:36:15.959 --> 08:36:22.720
Sixteen years or something, and often I'm I'm surprised but

2328
08:36:23.400 --> 08:36:29.799
amazed really that there can be a feeling. So when

2329
08:36:29.840 --> 08:36:33.159
I was focusing on the back of my neck, my

2330
08:36:33.279 --> 08:36:38.040
upper back was starting to feel quite stressed and in

2331
08:36:38.279 --> 08:36:43.759
need of attention. As soon as I started talking to

2332
08:36:43.919 --> 08:36:48.599
you about my upper back and talking about, you know,

2333
08:36:49.119 --> 08:36:54.000
getting ready to ask the upper back to relax, my

2334
08:36:54.319 --> 08:36:59.880
back already started to relax. It's almost as if it

2335
08:37:00.119 --> 08:37:10.319
doesn't need to hear the words, just needs intention, just

2336
08:37:10.520 --> 08:37:22.959
needs to be noticed. That is something that often happens

2337
08:37:23.400 --> 08:37:30.599
in this type of situation is when you start to

2338
08:37:30.759 --> 08:37:35.799
relax a couple of parts of your body, as we've

2339
08:37:35.880 --> 08:37:42.040
done with our hands, our eyes and eyelids, and.

2340
08:37:42.279 --> 08:37:51.159
Now back of the neck, top of the back, up a.

2341
08:37:51.200 --> 08:37:56.720
Back, the rest of the body seems to just take notice,

2342
08:37:59.479 --> 08:38:05.720
and this side, in its own way to start relaxing.

2343
08:38:07.560 --> 08:38:12.959
Other parts of your body start to just become looser.

2344
08:38:17.720 --> 08:38:20.479
I suppose it's kind of like a bit of an avalanche,

2345
08:38:20.680 --> 08:38:25.439
you know, the little ball starts rolling and before you

2346
08:38:25.560 --> 08:38:28.520
know it, the whole of your body is completely relaxed

2347
08:38:28.599 --> 08:38:45.279
and can't And if you focus on your face, you

2348
08:38:45.400 --> 08:38:53.000
focus on your eyes, your eyelids, your eyebrows, and the

2349
08:38:53.119 --> 08:39:01.720
muscles around your eyes, maybe you start to notice that

2350
08:39:03.479 --> 08:39:08.520
your forehead is more relaxed than it was. Maybe your

2351
08:39:08.639 --> 08:39:14.439
face is more relaxed. I would say my entire face

2352
08:39:14.639 --> 08:39:29.200
is a lot more relaxed than it was. So we're

2353
08:39:29.240 --> 08:39:35.720
going to focus now on your shoulders again, just like before.

2354
08:39:37.119 --> 08:39:41.119
Just tell your shoulders and you can do them individually.

2355
08:39:41.240 --> 08:39:44.959
You can do the right shoulder and left shoulder. I

2356
08:39:45.159 --> 08:39:49.159
just didn't do both at the same time. And just

2357
08:39:49.319 --> 08:39:52.880
tell your shoulders as you focus on them in your mind,

2358
08:39:54.279 --> 08:39:59.200
focus on them how they feel. Maybe you can see

2359
08:39:59.279 --> 08:40:10.080
them in your mind's on. Just tell your shoulders to relax.

2360
08:40:47.560 --> 08:41:00.880
It as nice if they relax. But do you notice,

2361
08:41:03.560 --> 08:41:10.000
especially with my back, is the connection between the different

2362
08:41:10.119 --> 08:41:21.200
parts the back, with shoulders, the neck being all connected

2363
08:41:21.680 --> 08:41:28.080
and being such a large part of your body, it's

2364
08:41:28.080 --> 08:41:36.240
a it's hard to separate them from each other. And

2365
08:41:36.439 --> 08:41:39.040
my lower back is starting to relax on its own.

2366
08:41:45.240 --> 08:41:46.360
Maybe I'm going too.

2367
08:41:46.400 --> 08:41:52.360
Slow and that could be an issue because we all

2368
08:41:52.439 --> 08:41:58.799
go at different speeds. And the idea of the beginning

2369
08:41:58.919 --> 08:42:01.240
of this recording is for you to be able to

2370
08:42:01.479 --> 08:42:17.840
just say to yourself, relax without focusing on any particular

2371
08:42:18.040 --> 08:42:23.840
part of your body. Because when you know that telling

2372
08:42:23.919 --> 08:42:36.040
your hands to relax and your hand relax, you tell

2373
08:42:36.119 --> 08:42:44.479
your eyelids, your eyes and muscles around your eyes, and

2374
08:42:44.599 --> 08:42:58.439
your eyebrows to relax, and they relax. You tell the

2375
08:42:59.119 --> 08:43:18.599
back of your neck to relax and relaxes. You tell

2376
08:43:18.639 --> 08:43:19.680
your upper back.

2377
08:43:26.159 --> 08:43:27.400
To relax.

2378
08:43:36.639 --> 08:43:47.639
And relaxes. You tell your shoulders.

2379
08:43:48.919 --> 08:44:01.080
To relax, and they relax.

2380
08:44:24.799 --> 08:44:28.880
You told your hands to relax, They relaxed, and they

2381
08:44:28.959 --> 08:44:42.599
continued to relax. And you told your eyelids, the muscles

2382
08:44:42.639 --> 08:44:53.080
around your eyes, your eyebrows to relax, they relaxed and

2383
08:44:53.400 --> 08:45:04.119
continued to relax. M When you told the back of

2384
08:45:04.200 --> 08:45:11.159
your neck, focus on the back of your neck and

2385
08:45:11.400 --> 08:45:23.040
told it to relax, he relaxed and continued to relax.

2386
08:45:31.200 --> 08:45:40.279
When you told your upper back to relax, he relaxed

2387
08:45:40.919 --> 08:45:57.279
and continued to relax. That's with your shoulders. He told

2388
08:45:57.319 --> 08:46:05.599
your shoulders to relax, in your shoulders relaxed and continued

2389
08:46:10.720 --> 08:46:11.400
to relax.

2390
08:46:17.119 --> 08:46:22.119
And it's not just that, It's.

2391
08:46:24.759 --> 08:46:29.159
That the rest of your body has also been listening,

2392
08:46:30.840 --> 08:46:36.959
and their relaxation has been spreading. So from your eyes,

2393
08:46:37.279 --> 08:46:44.680
the relaxation spread to your forehead, around your face, into

2394
08:46:44.799 --> 08:46:58.639
your skin, into your jaw, into the fronts and sides

2395
08:46:58.720 --> 08:47:03.479
of your neck, all way down your chest and stomach.

2396
08:47:10.200 --> 08:47:17.319
Your relaxed hands and shoulders me up through your arms

2397
08:47:18.000 --> 08:47:26.119
relaxing and fur arms, your upper arms, elbows, your wrists,

2398
08:47:29.759 --> 08:47:44.720
let it go, the lower back, your hips, butt exproying,

2399
08:47:46.560 --> 08:47:53.400
or just start to relax and continue even more. Comfort

2400
08:47:55.040 --> 08:47:56.919
spreading through your legs.

2401
08:48:01.759 --> 08:48:03.639
All the way down to.

2402
08:48:03.680 --> 08:48:13.080
Your ankles, the tops of your feet, the sight of

2403
08:48:13.159 --> 08:48:25.639
your feet, and the bottoms of your feet, relaxing into

2404
08:48:25.720 --> 08:48:32.680
your toes, each toe relaxing.

2405
08:48:36.279 --> 08:48:40.240
Calm that is.

2406
08:48:52.599 --> 08:49:03.799
And as your body relaxes more, your mind becomes slower

2407
08:49:09.759 --> 08:49:25.080
piece on to the point where if you choose to

2408
08:49:25.240 --> 08:49:42.720
fall asleep, you can easily do that easy drift the

2409
08:49:42.880 --> 08:49:54.279
way because there's nothing going on in your mind, your

2410
08:49:54.400 --> 08:50:35.279
brains peaceful, your body continues to relax, and with that

2411
08:50:35.599 --> 08:50:43.040
connection between your body relaxing, the word do you say

2412
08:50:43.319 --> 08:50:57.159
to yourself relax means that you don't need to focus

2413
08:50:57.279 --> 08:51:04.319
on just one part. You can just focus on your

2414
08:51:04.639 --> 08:51:31.759
entire body saying the powerful word relas and there's those

2415
08:51:33.560 --> 08:51:50.919
familiar sensations of comfort spreading throughout your body, listening and

2416
08:51:51.240 --> 08:52:10.639
calming and heathing every part to your buddy feeding relaxed.

2417
08:52:25.279 --> 08:52:29.000
So all you need to do that one is just.

2418
08:52:30.840 --> 08:52:50.040
Tell yourself relax, sir. Feeding completely.

2419
08:52:51.000 --> 08:52:53.200
Count for the boy come.

2420
08:53:09.799 --> 08:54:34.919
Starting now with number twenty nineteen, eighteen seventeen, sixteen fift four,

2421
08:55:05.560 --> 08:55:40.840
fight too well.

2422
08:56:18.720 --> 09:02:02.799
The ChIL.

2423
09:00:06.040 --> 09:01:23.479
Eighth us.

2424
09:01:25.520 --> 09:02:47.560
Us six.

2425
09:03:23.119 --> 09:03:55.880
Us u.

2426
09:05:12.159 --> 09:07:00.360
U H.

2427
09:07:06.199 --> 09:07:26.000
So counting down from ten to one ten nine eight seven,

2428
09:07:28.120 --> 09:07:50.720
six five four three two one, And maybe that was

2429
09:07:50.760 --> 09:07:54.959
a bit too quick in order to relax. Maybe it's

2430
09:07:54.959 --> 09:08:00.879
a bit too fast for you to notice the calming

2431
09:08:01.120 --> 09:08:07.919
of your body, maybe even a little bit of pressure there,

2432
09:08:08.160 --> 09:08:11.440
Like you'll count it down from ten to one. What

2433
09:08:11.519 --> 09:08:14.800
do you expect me to do? Man, expect me to

2434
09:08:14.839 --> 09:08:23.360
stick go with floppy just because you're counting down too.

2435
09:08:24.400 --> 09:08:27.680
If you try it again, but this time, I'll go

2436
09:08:27.839 --> 09:08:35.199
this slower this time, and you focus on the whole

2437
09:08:35.319 --> 09:08:41.559
of your body before we focus on your legs. Just

2438
09:08:41.800 --> 09:08:51.800
notice how your body does start to feel more relaxed

2439
09:08:56.559 --> 09:09:21.879
with every number that I can countdown ten nine eight seven,

2440
09:09:31.080 --> 09:10:12.440
six five four three two.

2441
09:10:33.160 --> 09:10:33.360
One.

2442
09:10:44.720 --> 09:10:50.440
And just notice how how you feel generally, how your

2443
09:10:50.480 --> 09:11:05.319
body feels. It's not necessarily even about counting down from

2444
09:11:05.400 --> 09:11:13.080
ten to one. It's that space that you have, that

2445
09:11:14.160 --> 09:11:31.480
body space between being active physically or mentally to just

2446
09:11:36.239 --> 09:11:41.400
sitting or lying down, just being there, not doing anything,

2447
09:11:41.599 --> 09:11:48.199
not saying anything, or needing to think about anything. So

2448
09:11:48.919 --> 09:11:51.919
it opens up a space, you know, a bit of

2449
09:11:52.000 --> 09:12:02.959
a space, a gap. And the more I cam down

2450
09:12:03.000 --> 09:12:10.400
for the tental one, the bigger that gap becomes. So

2451
09:12:10.519 --> 09:12:22.839
there's that gap of calmness, of comfort and relaxation. It's

2452
09:12:22.879 --> 09:12:35.040
a nice feeling, yeah, And it moves those stresses or

2453
09:12:35.559 --> 09:12:52.599
discomforts physically or emotionally, moves away. Allows you to just

2454
09:12:55.639 --> 09:13:01.680
slow down. I'm going to count a game from ten

2455
09:13:01.800 --> 09:13:10.160
down to one and notice that gap widening, the gap,

2456
09:13:11.959 --> 09:13:16.559
And as it widens, it's almost like the stress and

2457
09:13:16.680 --> 09:13:34.279
attention falls into the gap. It gives you that distance,

2458
09:13:36.279 --> 09:14:40.360
that space. Now ten nine, eight, seven, six, five, four

2459
09:14:58.720 --> 09:15:15.680
three two.

2460
09:15:34.000 --> 09:15:34.239
One.

2461
09:15:46.120 --> 09:16:06.199
How did you work? Body feel? Can you notice that?

2462
09:16:07.199 --> 09:16:43.879
Do you feeling calmer? Are you feeling more relaxed? As

2463
09:16:43.919 --> 09:17:04.239
we now focus on your legs, just your legs. You're

2464
09:17:04.360 --> 09:17:24.199
just going to start with focusing on your thighs. Of course,

2465
09:17:24.360 --> 09:17:29.239
it's not the most exciting thing to be doing because

2466
09:17:32.680 --> 09:17:35.519
I'm sure like most of your body is not not

2467
09:17:35.720 --> 09:17:48.040
going on right now. Just focusing on the whole of

2468
09:17:48.120 --> 09:17:54.559
your thighs, the tops of your thighs, the sides of

2469
09:17:54.680 --> 09:18:01.519
your thighs, the bottoms of your thighs, your outer thighs,

2470
09:18:01.639 --> 09:18:06.519
and your inner thighs, basically the whole of your thigh

2471
09:18:06.639 --> 09:18:15.400
that leads into your hip and it goes down to

2472
09:18:15.639 --> 09:18:29.680
your knee joints. Now, this is a big area. It's

2473
09:18:29.720 --> 09:18:35.199
a very heavy area. It's very strong, probably the strongest

2474
09:18:36.199 --> 09:18:49.360
muscles in your body or in your thighs. But I

2475
09:18:49.440 --> 09:18:57.720
don't think we perhaps will give enough attention to our thighs.

2476
09:19:03.680 --> 09:19:14.440
Perhaps we don't acknowledge how important our thighs are to

2477
09:19:14.599 --> 09:19:30.680
our lives, how much they actually do.

2478
09:19:30.839 --> 09:19:31.279
For us.

2479
09:19:35.080 --> 09:19:45.120
All through our lives. And it may seem to sound

2480
09:19:45.199 --> 09:19:50.839
really weird, but I think that all of our body parts,

2481
09:19:53.760 --> 09:20:02.040
especially our thighs, need some TLC, a bit of love shown,

2482
09:20:03.000 --> 09:20:21.239
a bit of acknowledgement, thank you, gratitude for what our

2483
09:20:21.400 --> 09:20:30.720
thighs do for us. And I know this may sound

2484
09:20:30.760 --> 09:20:31.959
a bit strange.

2485
09:20:34.559 --> 09:20:36.080
Maybe you think, why am I?

2486
09:20:36.839 --> 09:20:39.519
Surely how I should be out in the garden hugging

2487
09:20:39.599 --> 09:20:47.480
a tree or something. Wow, it's hard to set a

2488
09:20:47.559 --> 09:20:51.239
microphone up on a tree. That's why I'm doing this indoors.

2489
09:20:51.279 --> 09:20:54.800
Otherwise I would be outside hugging a tree. Now I

2490
09:20:54.879 --> 09:21:03.639
can't see the television from the tree. If you move

2491
09:21:03.720 --> 09:21:13.040
down to your knees gain such an important part, and

2492
09:21:13.639 --> 09:21:18.080
I think we don't necessarily I'll speak for myself here,

2493
09:21:20.599 --> 09:21:25.680
I don't necessarily appreciate all that my nees do for

2494
09:21:25.800 --> 09:21:31.639
me until I have a problem with my knee. It's

2495
09:21:31.720 --> 09:21:36.760
occasionally if I were maybe i'll pash it, or it's

2496
09:21:36.959 --> 09:21:43.440
aching for some reason. It's then that I realize how

2497
09:21:43.680 --> 09:21:47.519
much it does. You know, the benefit of being able

2498
09:21:47.599 --> 09:21:56.120
to use my legs without any kind of physical discomfort

2499
09:21:57.760 --> 09:22:04.800
is a beautiful thing that's possibly not appreciated until it's

2500
09:22:05.400 --> 09:22:14.800
temporarily removed. You know that's comfort. But as you focus

2501
09:22:14.919 --> 09:22:22.800
on your knees, regardless of how your knees feel, you

2502
09:22:22.879 --> 09:22:28.720
can have that sense of gratitude and love to your

2503
09:22:28.839 --> 09:22:41.599
needs for all that they do for you. You can

2504
09:22:41.680 --> 09:22:46.160
still have that attention on your thighs. Maybe notice how

2505
09:22:46.239 --> 09:22:55.480
your thighs feel. Maybe you've noticed that they are relaxing

2506
09:22:58.080 --> 09:23:11.160
more deeply as you focus now on the bottoms of

2507
09:23:11.239 --> 09:23:16.080
your legs, your shins, and your calf muscles, the bones

2508
09:23:17.160 --> 09:23:23.760
between your knees and your feet incorporates, and the course

2509
09:23:23.839 --> 09:23:36.279
your ankles so important. Anyone that's had even like the

2510
09:23:36.480 --> 09:23:43.319
slightest sprain of an ankle knows how how much we

2511
09:23:43.440 --> 09:23:53.680
take our ankles for granted, And it's kind of strange

2512
09:23:53.760 --> 09:23:58.559
in a way when you think that. You know, logically

2513
09:23:58.919 --> 09:24:02.599
our wrists are lot thinner than the rest of our arms,

2514
09:24:03.720 --> 09:24:07.199
which is okay, it doesn't I can't see any problem

2515
09:24:07.239 --> 09:24:12.760
with that because we're just picking stuff up. Our ankles

2516
09:24:14.599 --> 09:24:24.519
so much thinner than the rest of our legs, and

2517
09:24:24.639 --> 09:24:29.160
from a physics perspective or logical even it doesn't really

2518
09:24:29.239 --> 09:24:36.480
make sense that all this weight would ultimately be resting

2519
09:24:37.519 --> 09:24:47.519
on your ankles then leading to your feet that thin area,

2520
09:24:49.000 --> 09:24:58.599
thin bone. Yeah, it does so much great work. Supports us,

2521
09:24:58.680 --> 09:25:08.639
supports our body for a lifetime, helps us to balance,

2522
09:25:10.879 --> 09:25:23.720
It helps you to get around and be mobile. And

2523
09:25:23.720 --> 09:25:31.480
there's the calf muscles. Of course, when I was younger,

2524
09:25:31.839 --> 09:25:35.160
I couldn't see the point in calf muscles didn't seem

2525
09:25:35.199 --> 09:25:40.279
to do anything. Okay, if I walked around on tiptoes,

2526
09:25:41.080 --> 09:25:44.919
then my calf muscles get some work. But of course

2527
09:25:45.000 --> 09:25:49.120
that's not true. The calf muscles are being used whenever

2528
09:25:49.199 --> 09:26:01.120
we use their legs and your shins there to protect

2529
09:26:03.080 --> 09:26:11.760
your lower legs, shaped in a way almost as a

2530
09:26:11.839 --> 09:26:24.080
protector for the bone, leading of course to your ankles

2531
09:26:27.519 --> 09:26:34.599
and your feet. We're not going to focus on your feet.

2532
09:26:34.680 --> 09:26:39.040
We're just going to focus on the legs. I realize,

2533
09:26:41.080 --> 09:26:44.959
and now that I've mentioned your feet, you probably focuses

2534
09:26:45.239 --> 09:26:48.360
numb them anyway, So maybe I should focus on your

2535
09:26:48.400 --> 09:26:54.239
feet a little bit. You can have them in your

2536
09:26:54.279 --> 09:27:00.680
awareness the same as you have your thighs in awareness.

2537
09:27:01.519 --> 09:27:05.360
Even though we haven't been focusing on your thighs for

2538
09:27:05.360 --> 09:27:16.360
a few minutes, we've been focusing on your ankles, there's

2539
09:27:16.400 --> 09:27:31.639
still that sensation of comfort in your thighs and miss

2540
09:27:31.760 --> 09:27:40.959
that movement of energy because the thighs hold lots of

2541
09:27:41.040 --> 09:27:47.239
different sensations. Of course, there's the muscles, the big straw

2542
09:27:47.400 --> 09:27:59.440
muscles that we have in our thighs, but the skin

2543
09:28:01.360 --> 09:28:05.800
on the outside of the thighs, as in the outside

2544
09:28:05.839 --> 09:28:15.239
of all of our body, can be very sensitive, sensitive

2545
09:28:15.400 --> 09:28:28.360
to the touch, sensitive to temperature, and inside your thighs

2546
09:28:30.879 --> 09:28:35.639
the bones, there's the muscle, there's the blood, vessels, the

2547
09:28:35.879 --> 09:28:45.879
arch trees, all this stuff that's inside your thighs. I

2548
09:28:45.959 --> 09:28:49.440
guess sometimes it'd be nice if you could actually put

2549
09:28:49.480 --> 09:28:57.040
your fingers inside your thighs and message so you can

2550
09:28:57.120 --> 09:29:00.639
message on the outside, of course, but to be able

2551
09:29:00.639 --> 09:29:03.919
to get deep into the muscles, to be able to

2552
09:29:04.080 --> 09:29:10.360
just massage inside your thighs, message in the bones of

2553
09:29:10.480 --> 09:29:18.559
your leg massage in or the veins and just gently

2554
09:29:21.360 --> 09:29:30.919
healing your thighs, and you could move down message and

2555
09:29:31.040 --> 09:29:36.639
inside your knees, just message in those bones, but with

2556
09:29:36.959 --> 09:29:44.160
healing fingertips, spreading that healing energy deep into the choints

2557
09:29:45.559 --> 09:29:53.519
of your knees. Of course, there's the back of your

2558
09:29:54.720 --> 09:29:59.360
your knee or the inside crease where your knee is.

2559
09:30:01.040 --> 09:30:06.800
It's a really sensitive area, really feels very nice when

2560
09:30:06.839 --> 09:30:11.519
you stroke it. That might be because it's an area

2561
09:30:11.559 --> 09:30:16.680
that's not really touched very often. It's almost like a

2562
09:30:16.839 --> 09:30:25.519
hidden part, that crease in your legs. It's almost it's

2563
09:30:25.599 --> 09:30:30.160
like a part that has a sensitivity, which is a

2564
09:30:30.199 --> 09:30:41.080
little bit different. Of course, it's protected by your legs,

2565
09:30:48.480 --> 09:30:52.720
so you can imagine putting your fingers into that crease

2566
09:30:53.599 --> 09:31:02.680
in your legs forward in between your legs. You can

2567
09:31:02.800 --> 09:31:10.559
just message with your fingertips, your fingertips going inside, massage

2568
09:31:10.639 --> 09:31:18.680
in the muscle tissue. You can of course field the

2569
09:31:19.760 --> 09:31:32.559
bones of your knees, healing through your fingertips, and then

2570
09:31:32.599 --> 09:31:38.360
as you go down to your calf muscles, and that's

2571
09:31:38.400 --> 09:31:41.919
the part I'd like to be able to really put

2572
09:31:42.000 --> 09:31:48.879
my fingertips deep inside my calf muscles, massage in every

2573
09:31:50.559 --> 09:32:03.279
single tissue of that muscle, healing every part, and then

2574
09:32:03.400 --> 09:32:10.360
doing the same for my shins and massage and gently

2575
09:32:10.599 --> 09:32:17.680
stroking the bones, gently stroking them, healing in a loving way,

2576
09:32:19.000 --> 09:32:25.800
because they deserve to be treated as the precious bones.

2577
09:32:25.440 --> 09:32:25.919
That they are.

2578
09:32:27.559 --> 09:32:30.760
Our legs are so precious as in all the other

2579
09:32:30.919 --> 09:32:36.400
parts of our body, and more precious of any chore

2580
09:32:39.000 --> 09:32:54.839
on the planet. When you start to think about the

2581
09:32:55.120 --> 09:33:03.639
legs in this way, you can change your perspective.

2582
09:33:06.360 --> 09:33:07.599
It might sound a bit.

2583
09:33:10.559 --> 09:33:14.839
A bit silly to start with the idea of having

2584
09:33:15.760 --> 09:33:25.599
love for your legs, showing appreciation for your thighs, want

2585
09:33:25.680 --> 09:33:29.800
them to be able to put your hands in your thighs,

2586
09:33:31.760 --> 09:33:38.199
the massage the muscles and the bones, and to get

2587
09:33:38.239 --> 09:33:46.519
your fingers deep in there, releasing all tension, just to

2588
09:33:46.720 --> 09:33:56.120
show how much you care about your legs, how much

2589
09:33:56.199 --> 09:34:01.879
you care for what your legs do for you regularly,

2590
09:34:04.279 --> 09:34:14.480
your knees, your calves, your ankles, the strength of your ankles,

2591
09:34:17.400 --> 09:34:22.120
considering how thin they are compared to the rest of

2592
09:34:22.199 --> 09:34:31.959
your legs, especially your thighs. Yet this so strong, so flexible,

2593
09:34:35.720 --> 09:34:48.559
absolutely amazing things. Your ankles are truly a gift because

2594
09:34:48.599 --> 09:34:57.360
of what they do for you, supporting all that weight

2595
09:34:59.360 --> 09:35:03.839
regardless see how what weight you are, even if you're

2596
09:35:03.879 --> 09:35:09.239
only eight stone, still a lot of weight for these

2597
09:35:09.680 --> 09:35:16.160
little ankles. Now I'm a lot heavier than eat stone

2598
09:35:17.760 --> 09:35:26.919
double dock. Yet my ankles support my body all the time.

2599
09:35:30.639 --> 09:35:33.639
Whether they do give off a sigh of relief when

2600
09:35:33.680 --> 09:35:34.360
I sit down.

2601
09:35:36.680 --> 09:35:38.559
That's got my whole.

2602
09:35:38.400 --> 09:35:47.800
Licks to my feet feet also go my toes clap.

2603
09:35:49.080 --> 09:35:49.839
I'm so happy.

2604
09:36:09.599 --> 09:36:20.040
Your legs really are amazing, and I'm talking about Talking

2605
09:36:20.040 --> 09:36:25.559
about your legs is probably possibly one of the most

2606
09:36:26.519 --> 09:36:34.040
most boring things I've ever heard anyone say. Possibly you're

2607
09:36:34.160 --> 09:36:40.959
boring or not. Everything I said is true. Your legs

2608
09:36:41.639 --> 09:37:01.639
are amazing. Your legs deserve not just respect, they deserve

2609
09:37:01.760 --> 09:37:14.160
to relax deeply. They deserve to take some time.

2610
09:37:14.000 --> 09:37:15.440
Out of the day.

2611
09:37:17.440 --> 09:37:53.839
To just let grow completely. Legs really can relax. And

2612
09:37:53.959 --> 09:37:57.919
because the legs are so such a most you know,

2613
09:37:58.160 --> 09:38:04.239
very important for your body, and you relax, relex the

2614
09:38:04.400 --> 09:38:15.559
rest of your body also naturally follows in that journey

2615
09:38:15.720 --> 09:38:27.440
of comfort. I can feel it in my hips. My

2616
09:38:27.639 --> 09:38:33.919
hips feel really loose, and also my.

2617
09:38:34.000 --> 09:38:37.919
Lower back as well. My lower back.

2618
09:38:37.959 --> 09:38:43.480
Really feels it feels stretched, even though I'm just sitting

2619
09:38:43.559 --> 09:38:49.559
in a chair and there's no stretching as far as

2620
09:38:49.599 --> 09:38:52.639
I'm aware that I'm doing. It's almost as if the

2621
09:38:52.760 --> 09:38:56.720
muscles are just relaxed so much that there is a

2622
09:38:56.879 --> 09:39:22.000
natural stretch. Tension has reduced a lot. And I'm now

2623
09:39:22.120 --> 09:39:29.400
going to count down from ten down to one, and

2624
09:39:29.599 --> 09:39:55.239
you can continue to feel wonderfully relaxed. Ten nine, eight, seven, six,

2625
09:39:58.440 --> 09:40:31.319
five four three two one relaxed. So I'm just going

2626
09:40:31.400 --> 09:40:36.120
to count down from five down to one. And as

2627
09:40:36.199 --> 09:40:42.080
a countdown, if you just focus on the numbers, just

2628
09:40:42.279 --> 09:40:50.400
the numbers counting down, and notice how you feel.

2629
09:40:52.760 --> 09:40:53.919
In this moment.

2630
09:40:55.360 --> 09:40:59.680
As you hear the numbers counting down, knowing that those

2631
09:40:59.800 --> 09:41:12.959
numbers counting down represent you feeling calmer, not just in

2632
09:41:13.040 --> 09:41:21.400
your body, but also relaxing your mind. I just notice

2633
09:41:21.440 --> 09:41:27.480
how you feel. There's nothing to do, it's nothing to say,

2634
09:41:28.199 --> 09:41:36.120
it's nothing to think about. Starting with number.

2635
09:41:35.959 --> 09:41:45.480
Five, four.

2636
09:41:54.760 --> 09:42:05.919
Three two.

2637
09:42:11.760 --> 09:42:12.000
One.

2638
09:42:21.480 --> 09:42:33.319
How as you notice the gradual letting go with the

2639
09:42:33.480 --> 09:42:41.080
tension in your body, you may also begin to notice

2640
09:42:41.239 --> 09:42:48.440
and be aware of how your mind is starting to

2641
09:42:49.760 --> 09:42:56.360
slow down. This is just a natural thing that happens.

2642
09:42:58.959 --> 09:43:04.160
It's not really a special procedure. It's just natural. Because

2643
09:43:04.360 --> 09:43:10.160
is your body relaxes, your mind also starts to relax.

2644
09:43:11.760 --> 09:43:15.400
And the more your mind relaxes, the more your body relaxes.

2645
09:43:15.519 --> 09:43:25.919
It's just a continuous circle of relaxation. And there is

2646
09:43:26.000 --> 09:43:34.519
that calmness that comes from relative quietness. You know, even

2647
09:43:34.959 --> 09:43:41.720
even if this background sounds either your side online is

2648
09:43:41.879 --> 09:43:47.800
still going to be quite calm. You know, you haven't

2649
09:43:47.839 --> 09:43:52.760
got the television on, there's no music in the background,

2650
09:43:52.879 --> 09:43:55.000
unless you're listening to the recorded with music.

2651
09:43:55.160 --> 09:44:02.360
Of course, you're very likely not going to be sitting

2652
09:44:02.400 --> 09:44:03.080
in a room.

2653
09:44:02.959 --> 09:44:07.519
With other people. Of course you might be, but generally

2654
09:44:07.720 --> 09:44:10.800
it's more ideal if you can do this on your own,

2655
09:44:12.519 --> 09:44:22.599
so no distractions, and when you stop thinking about stuff,

2656
09:44:29.160 --> 09:44:39.440
relaxation automatically rises. A sense of comfort starts to grow,

2657
09:44:43.959 --> 09:44:50.639
and without trying to build it up into something fantastical

2658
09:44:51.000 --> 09:45:02.800
or something magical, this is just a natural process, something

2659
09:45:02.959 --> 09:45:13.919
that's easy to accomplish. In fact, it's almost the sense

2660
09:45:14.040 --> 09:45:20.839
of relaxing completely happens really when you put no effort

2661
09:45:21.160 --> 09:45:25.040
into it. It's not something that you can really force.

2662
09:45:27.680 --> 09:45:37.080
It's something that happens naturally. And part of the process

2663
09:45:37.480 --> 09:45:48.680
of this recording and others is simply two allow you

2664
09:45:51.040 --> 09:46:06.400
to take advantage of this space this time, just let go,

2665
09:46:09.519 --> 09:46:17.760
to just be here, to be in tune with how

2666
09:46:17.839 --> 09:46:31.199
you feel, yet with the intention of wanting to relax

2667
09:46:31.360 --> 09:46:42.720
deeply and maybe even to fall asleep, depending on what

2668
09:46:42.879 --> 09:46:49.040
it is that you wish for yourself in this moment.

2669
09:46:56.000 --> 09:47:05.279
As we know, relaxing is the majority of the process

2670
09:47:05.519 --> 09:47:10.680
of falling asleep. The actual falling asleep part is a

2671
09:47:10.800 --> 09:47:18.599
tiny bit at the end. The deeper relaxed you become,

2672
09:47:22.559 --> 09:47:40.519
the easier you find yourself drifting. You can also, if

2673
09:47:40.559 --> 09:47:51.400
you choose stay focused on my voice and really enjoy

2674
09:47:57.360 --> 09:48:26.480
the process gradually relaxing each muscle in your body effortlessly

2675
09:48:33.519 --> 09:48:54.839
and just observing the sensation of letting go completely.

2676
09:49:00.879 --> 09:49:04.919
This time. I'm gonna count from six down to one,

2677
09:49:09.720 --> 09:49:10.160
and you.

2678
09:49:10.239 --> 09:49:20.559
Can notice your mind calming down more with each number.

2679
09:49:22.239 --> 09:49:34.120
Do you hear me say, naturally, feeling calm and slow,

2680
09:49:38.279 --> 09:51:42.919
to be peaceful, six, five, four, three, two,