June 18, 2025

(music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025

(music) (10 hours) (ASMR) 10X Relaxed | Deep Sleep Whisper Hypnosis #537 | Jason Newland | 19th June 2025
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WEBVTT

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Hello, and welcome.

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To deep sleep whisper ignosis. Please only listen when you

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can safely close your eyes. My name's Jason new Land,

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and all I'm going to ask you to do is

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to get comfortable with that, lying down on your bed.

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Or sitting in.

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A comfortable chair that supports your body. The idea is

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just to give yourself some time, take count a piece

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of the day to do nothing, to think nothing, to

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worry about nothing, even if it is just for a

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short period of time. Just having that break, giving yourself

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that space.

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Opens up your mind to the.

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Idea that actually, maybe you choose to spend more time

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feeling relaxed, spend more time with a sense of calmness

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spreading through your body, fill in.

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Your mind with peace.

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As your mind's chatter slosed down, maybe that internal.

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Dialogue not only.

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Slows, but perhaps the volume reduces. Maybe those images you're having,

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those thoughts that you're having before just to turn into

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black and white gray images just almost become fuzzy, moving away.

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Almost as if the.

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Thoughts in your mind.

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Just stopped.

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Stopped. Of course, I'm not gonna.

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Ask you to stop thinking now, but I made just

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fuck on your mind and you may choose to notice

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that everything is indeed slowed slowed down, that you may

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be surprised and just how.

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Calm your mind.

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Is feeling now.

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But maybe.

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You expected your mind to relax.

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Perhaps you thought that as soon as you began.

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To listen to my voice, not just your body relaxes,

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bigle mind seems to just go on holiday, a bit

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like a factory, a big old factory. Shut him down

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for the day.

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Calm me down, relax and everything, And.

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It feels nice, sometimes nice to allow your body to

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relax completely without being bothered to focus.

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On any particular part of your body.

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You can get an over an overall sense of comfort,

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an over all feeling.

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Of peacefulness.

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Spread it through your body.

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And through your.

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Mind, through your brain, your blood, all of your organs,

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and your body.

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Feeling with benefit.

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That peaceful feeling, and enjoy the calmness.

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That is freely available.

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At any time you choose.

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To let go, Let go, let go.

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Everything feels so nice when you realize then.

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You have more control over how you feel then maybe

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realized before you become even more You can count down

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from ten to one of each number.

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You may find that.

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You just don't want to count it relaxed to bother

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with such things as counting down numbers when your mind

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is so peaceful.

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Maybe.

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Drifting, drifting, they dreaming, So I will count ten bount.

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One with every number.

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You heard me say, can become ten times more relaxed,

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and your forehead ten times more relaxed.

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In your eyes.

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Ten times more relaxed in your scalp, ten times.

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More relaxed in your face.

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Sad times, more relaxed in your jaw ta times or

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relaxed in your mouth ten times, or relax in your throat.

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Ten times is more last.

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In the back of your back.

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Dead times, more relaxed in your shoulders dead times, more relaxed.

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In your arms.

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Dead times, more like in your heads.

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Dead times, or lax.

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In your fingers.

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Ten times, more relaxed.

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In your chest ten times.

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Relax in your stomach.

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Ten dives, more relaxed.

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In your back, or wave the top down to the

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bottom of your back.

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Tad top apps more relaxed, and your spine dead times,

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more relaxed.

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In your hips dead times, more relaxed in your pots

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ten times small relaxed in your crying.

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Ten times.

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More relaxed.

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An your five.

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Ten times.

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Ball your names, then times.

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Or laxed in your lower legs.

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That anchles.

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Than times more lacked your fate.

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Dead time.

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Relail times.

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And does she get ready to count up ten? Chapter one.

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Prepad to fill ten times.

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Or relaxed.

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With each number a countdown, you may wonder to yourself,

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for how could you become any more relaxed and be

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peaceful unless you get.

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Ready to countdown after me.

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Started with number ten tad times more relaxed, n.

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Times, more.

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Times relaxed, seven.

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Times relaxed s joy.

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Four time R two.

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Time R.

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Dis relax in a more deep and meaningful way, maybe

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in a way that can not just allow you to

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feel calmer now and throughout the time we spend together here,

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not just relaxed at the end of the recording when

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it's finished and you can enjoy that sense of comfort

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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from listening to my voice, maybe in a few hours time,

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perhaps tomorrow, and then by listening regularly, especially if you find,

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like some people do and myself as well, I sometimes

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I find one particular record that really resonates with me,

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and I just listened to it over and over again

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every morning, every evening. There was this recording from We're

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going back to about nineteen ninety nine. It was it

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wasn't hypnosis, but it was a guided visualizations that kind

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of was hypnosis, really, and I managed to find it

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again and it still has the same effect on me.

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And part of it was the person's voice relaxed me.

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She just felt so peaceful, and I'd look forward to

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listening to her in the morning and in the evening,

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and I knew before even pressing the play button that

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since I've done that, pressed the play button. This is

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in the days of CD players press the play button.

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In fact, it might have even been a tape tape recorder.

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I'd lie down on the bed and then even without

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necessarily listening to her words because I had them memorized. Really,

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it was as if my body knew exactly what to do,

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and the muscles just almost went into automatic relaxation, and

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I remember my mind would slow down. Now, Now, I

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was listening to this recording in the early days of

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learning hypnosis, and long before I ever made any videos

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or audio recordings. Myself, because I didn't start doing that

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till two thousand and six. I knew, I knew how

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helpful I found being able to just let go, to

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have that trust in the person that I'm listening to,

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knowing that it's going to be just as relaxing, if

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not more so. Each time you hear my voice, you

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may feel the same. Some people have been listening to

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me for over a decade, maybe not solidly, obviously, not

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twenty four hours a day. Maybe people come back, some

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people maybe listen every day. That's something that I do

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which you may not realize by listening, is when I

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record these recordings. Now, for example, I also am affected

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by the words that I say. So if I set

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you focus on your feet, notice your feet relaxing, I

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will be focusing on my feet. I will be noticing

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my feet relaxing. If I said, focus on your hands,

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and maybe notice the difference between each hand, Perhaps notice

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the air in the room, the temperature of the room.

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now, and as you become

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aware of your hands. I'm also aware of how relaxed

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my hands feeling now and when it comes to potentially

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drifting off to sleep, which may be the reason you're listening,

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I also feel drowsy when I make these recordings. I

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also notice my mind drifting. In fact, at times I've

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actually fallen asleep without even noticing, and then I carry

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on talking and it's suddenly where I listen back to

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do the editing, I hear snoring, and I think I

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don't remember snoring. I remember talking snoring as I pick

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turned up. That's why I sound like whant to snare?

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How I get read into whole experience, I don't know

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how you feel. How relaxed do you feel in your feet,

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how relaxed you feel in your hands. I have noticed

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more and more that the more relaxed, deeper level of

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comfort you feel, the easier your breathing becomes. It's almost

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like that additional muscle relaxation. So this allows you to

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breath easier without necessarily focusing on your breath. However, being

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able to notice the ease in which you breathe so naturally,

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you breathe so very easily and smoothly whenever I imagine

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my breathing improving. When I've got my eyes closed, I

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tend to visualize beautiful field of trees and flowers producing

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all that life giving oxygen. It feels nice too, if

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nothing else, just taking some time away from everything, enjoying

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that feeling of peace, serenity with a joyful heart. Time

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seems to just drip by so very slowly, relaxed, so deeply,

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fault completely unattached to any thoughts whatsoever in this moment,

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completely free. You'd like to say that your mind slured down,

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slowed down because nothing really requires your attention. You can

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enjoy the physical sensations of allowing the stress to drip

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out of your body, to appear an out of a

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every butt of your body being released from your brain,

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your mind slowly but surely muscles, same legs, relacs, ras,

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ris very deep, ris so deeply, and the feelings, the

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pleasant feelings in your arms and shoulders deeply, in each

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part of your body further m deep and deep, like

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to say, the feedings in the back of your neck,

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the feedings in your wrists, muscles in front of your body, peace,

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deep sense of peace spreads through a very cool who manu,

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focus on your mind. Your mind becomes.

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Ah's slow, deeper, relax.

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Fairies, stomach days for my nest stuff help notice nice sound. Next,

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you now feel in the hole of your back in

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a spying your brain all right down the middle of

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your back, sending and receiving millions of messages if great day,

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deep comfort, increase, deeply relaxed legs, spreading those signals down

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your spinal cord into every part of your body, your

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shins and your calf muscles, outputs fields of peace and tranquility,

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spreading through your body, tips of your toes, to your eyes,

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your fingers. Wait, you look back, letting go, read, letting

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place to drift in mind, just wont in a way

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happy to let go, let gompletely.

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Let go.

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Said drink No Boddy enjoyes sensor Si me joy space,

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this space, space and safety, sur ery. Letting go, maybe

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reconst focus on different parts of your body, just to notice.

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Avoid your eyes actual so loose, noticing a sense of

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complete freedom, absolute freedom.

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Pace.

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Energane pace to breeze so much ease yes, may not

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antist your mind drifting pace deeply in the direct shelf

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dito blissful pace blissful pace direct two pays short, let

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you go, my mind stas body films host invisible, very reacted.

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Paceful pays like so, and you could start to notice

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that you are feeling more relaxed, even though I've not

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purposely focused your mind upon that sense of physical comfort

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that is growing within you throughout your body, and your

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mind starts to slow down, and that could be almost

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in recognition of I guess my speech not being particularly fast.

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Things just generally feel calmer. Just by listening to my voice,

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you give yourself an opportunity to take a break from

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the day, take a break from your life, as it is,

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to give yourself a rest, giving yourself permission to take

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some time off and to allow your body to relax

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and allow your mind to slow down, which in turn

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releases the tension any stresses that you had in your body.

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It's almost as if the parts of your body just

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open up, allowing the negativity out and at the same

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time replacing that negativity with positive healing energy, which then

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fills your body up and your mind to also starts

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to appreciate those feelings of increasing confidence and an almost

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uplifting feeling, positive healing energy that spreads through your body

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like a way of comfort. And all this comes.

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01:31:09.039 --> 01:31:09.640
From just.

251
01:31:13.119 --> 01:31:21.920
Allowing yourself a few minutes, maybe half an hour, however

252
01:31:22.039 --> 01:31:35.039
long you want it to be, just rest, allow your

253
01:31:35.119 --> 01:31:45.079
mind and your body to almost preset itself to this

254
01:31:45.319 --> 01:32:00.560
to the settings of comfort and relaxation, calmness, which allows

255
01:32:00.920 --> 01:32:13.640
more room for feelings of pleasure and happiness to move

256
01:32:14.199 --> 01:32:23.000
around your body and into your mind. Must as if

257
01:32:23.039 --> 01:32:32.800
your mind and your body are sinking together, most mirroring

258
01:32:33.640 --> 01:32:46.560
each other with that growing positivity and calmness, And it

259
01:32:46.600 --> 01:32:54.439
feels nice, really does feel nice to know that you

260
01:32:55.720 --> 01:33:05.560
are the one that has allowed yourself to feel more

261
01:33:05.560 --> 01:33:12.279
comfort and to experience.

262
01:33:13.960 --> 01:33:15.279
More of this.

263
01:33:16.840 --> 01:33:32.279
Deep relaxation spreading throughout your body. And as I focus

264
01:33:33.600 --> 01:33:39.720
on each part of your body, you can notice that.

265
01:33:39.319 --> 01:33:40.479
That part.

266
01:33:44.199 --> 01:33:57.399
Becomes even more relaxed just by focusing on it, becomes

267
01:33:57.560 --> 01:34:10.720
even more calm and comfortable just by focusing. And as

268
01:34:10.760 --> 01:34:18.880
I'm moved down your body, starting at your head, the

269
01:34:19.000 --> 01:34:24.000
parts that you have already focused on or can continue

270
01:34:25.439 --> 01:34:33.439
to relax deeply those parts that have not yet focused on,

271
01:34:35.720 --> 01:34:47.159
or just automatically release any remain intention in anticipation of

272
01:34:47.399 --> 01:35:00.920
even more comfort. About to come now, and the start by

273
01:35:01.039 --> 01:35:08.760
focusing on your forehead, just being aware the feelings of

274
01:35:08.840 --> 01:35:19.119
your forehead. Then your background sounds like mister Herbert the

275
01:35:19.239 --> 01:35:24.600
pigeon can just allow you to feel even more relaxed.

276
01:35:28.520 --> 01:35:34.640
Just means you're in the moment. This isn't this isn't

277
01:35:34.640 --> 01:35:42.680
a sterile environment. This is the world. I live in

278
01:35:42.720 --> 01:35:55.239
the countryside, so there's lots of nature sounds around. As

279
01:35:55.279 --> 01:36:01.199
you focus on your forehead, just notice how it becomes

280
01:36:01.479 --> 01:36:11.319
even more relaxed as you focus only on my voice

281
01:36:12.319 --> 01:36:21.000
and that part of your body. Moving down to your eyes,

282
01:36:23.079 --> 01:36:34.239
focusing on your eyes, noticing how your eyelids feel so

283
01:36:34.520 --> 01:36:43.960
heavy he has so light at the same time, and

284
01:36:44.079 --> 01:36:54.920
all the muscles around your eyes relaxing completely. Moving your

285
01:36:55.079 --> 01:37:03.760
focus down to your mouth, your lips, your tongue, your teeth,

286
01:37:03.960 --> 01:37:15.279
You comes, the whole of your mouth, relaxing, calm.

287
01:37:16.720 --> 01:37:21.800
Blase les you.

288
01:37:21.960 --> 01:37:30.159
Focus now on your jawl just the parts of your

289
01:37:30.279 --> 01:37:35.359
jaw ney, your mouth, your chin, all the way up,

290
01:37:36.039 --> 01:37:42.039
the size of your face, to your ears, the hole

291
01:37:42.760 --> 01:38:09.520
of your jaw, feeding all relaxed. Let me calm, focusing

292
01:38:09.720 --> 01:38:15.359
on your leck, the front of your neck, and your throat,

293
01:38:17.800 --> 01:38:28.319
legs in lace and calm the sides of your leck,

294
01:38:30.640 --> 01:38:37.359
right and left side of your leg. Your legs stan

295
01:38:38.920 --> 01:38:56.520
lace and calm. Now the back of your leg, focusing

296
01:38:56.800 --> 01:39:06.239
on the back of your leg, letting go with any

297
01:39:06.439 --> 01:39:16.479
tension that may be there before, and enjoying that sense

298
01:39:16.800 --> 01:39:22.800
of increasing comfort and release.

299
01:39:25.560 --> 01:39:29.520
Then you can experience in the back of your neck,

300
01:39:35.840 --> 01:39:44.760
moving down your back, moving either side of your spine right.

301
01:39:44.680 --> 01:39:49.640
From the top of your back all the way down

302
01:39:50.239 --> 01:40:02.640
to the bottom of your back. Down it's your lower back.

303
01:40:07.880 --> 01:40:15.079
As you move up and down your spine, you can

304
01:40:15.199 --> 01:40:24.279
feel the muscles either side of your spine relaxing even more.

305
01:40:30.920 --> 01:40:37.680
And there's those muscles relax. That sense of comfort starts

306
01:40:37.760 --> 01:40:39.000
to spread.

307
01:40:40.119 --> 01:40:48.439
Outwards from your spine into both sides of your back,

308
01:40:52.239 --> 01:40:55.920
the top of your back, the middle end your lower back.

309
01:40:59.399 --> 01:41:06.640
And as she's scared gently and slowly up and down

310
01:41:06.760 --> 01:41:12.199
your backs, the muscles in the top of your back

311
01:41:13.359 --> 01:41:21.920
relax and become a looser. The muscles in the middle

312
01:41:21.920 --> 01:41:29.279
of your back also seemed to just almost divide from

313
01:41:29.319 --> 01:41:42.800
each other, separating and almost melting, and in your lower

314
01:41:42.800 --> 01:41:54.399
back seems to be an extra special feeling of comfort.

315
01:41:59.600 --> 01:42:05.800
The spread into your hips s down your lower back,

316
01:42:06.079 --> 01:42:14.960
into your hips, into the area where your cosix are,

317
01:42:17.640 --> 01:42:26.800
and into your buttocks. The wise muscles don't spread. Bring

318
01:42:26.800 --> 01:42:36.319
your lower back into your hip area, start to mount,

319
01:42:40.800 --> 01:42:53.119
start to reading, let go and you know where about

320
01:42:53.239 --> 01:43:03.560
to focus on your shoulders, back your spine, continue to

321
01:43:03.800 --> 01:43:22.680
my garden, continue to relax so coolly. As you focus

322
01:43:22.840 --> 01:43:35.880
on your shoulders, you may notice they're already feeling really release,

323
01:43:40.720 --> 01:44:07.800
They're already come. I feel those muscles. Then move from

324
01:44:07.840 --> 01:44:23.399
your neck into your shoulders. Feels so soft and gentle,

325
01:44:27.479 --> 01:44:56.359
so small and calm. With the feeling in your shoulders

326
01:44:56.399 --> 01:45:04.960
seems to spread deep your shoulders, a sense of relaxation,

327
01:45:06.119 --> 01:45:20.640
not just traveling deeply into your muscles, also relaxing the

328
01:45:20.680 --> 01:45:32.079
butterness and moving all the way to underneath your arms,

329
01:45:33.199 --> 01:45:39.239
relaxing the whole area between the tops of your shoulders

330
01:45:40.479 --> 01:45:42.720
and underneath your arms.

331
01:45:46.199 --> 01:45:47.119
He then.

332
01:45:52.199 --> 01:46:05.239
You just so relaxed and comfortable in your shoulders, which

333
01:46:05.479 --> 01:46:27.720
sense that's deep healing message into your arms. You may

334
01:46:27.960 --> 01:46:35.119
feel almost as if your arms and leaven that because

335
01:46:35.279 --> 01:46:51.199
the sun relaxed so deeply, relaxed, so.

336
01:46:56.239 --> 01:47:11.840
Calm, so.

337
01:47:26.640 --> 01:47:42.760
Fins spreading oa down your arms to ours clear day

338
01:47:44.319 --> 01:48:20.079
you alwis scup spreads away, interists four sadrists so heavy

339
01:48:23.720 --> 01:49:13.600
yet the same time sunlight and gentle said, now you ads.

340
01:49:34.279 --> 01:50:23.720
Ads, peace ins, a sense of pace, just seems to

341
01:50:27.920 --> 01:50:39.319
feel Sidi hands relax deeply.

342
01:50:48.399 --> 01:53:39.960
Else its it's think it hupst your body.

343
01:53:15.359 --> 01:54:41.159
Sheep fo.

344
01:54:58.399 --> 01:55:04.880
Eight as.

345
01:55:32.520 --> 01:57:40.760
Scouts Sasha then.

346
01:57:42.560 --> 01:58:41.239
Said sir pas second sa sacom pace phone.

347
01:58:44.399 --> 01:59:03.640
Scaphone, the same.

348
01:59:08.520 --> 01:59:09.800
Pace for.

349
01:59:13.680 --> 01:59:14.359
S go.

350
01:59:23.119 --> 01:59:49.239
L deeplaxation to sprint, the chest the story, Let's go everything.

351
02:00:00.479 --> 02:00:06.479
So I'm gonna start counting down now from twenty down

352
02:00:06.560 --> 02:00:14.640
to one. You can imagine in a way it's like

353
02:00:15.439 --> 02:00:21.920
just walking down some steps and each step or twenty steps,

354
02:00:22.000 --> 02:00:31.079
and each step represents a level of comfort. Each step

355
02:00:31.640 --> 02:00:47.159
represents a deepening of that comfort, and the furthes you

356
02:00:47.319 --> 02:00:49.359
walk down those steps.

357
02:00:49.000 --> 02:00:49.079
The.

358
02:00:50.800 --> 02:01:01.920
Deeper or likes do you feel? So starting with number

359
02:01:02.039 --> 02:07:41.079
twenty twenty, nineteen, eighteen sevnen sixteen three foohhhhhhh four two.

360
02:10:03.279 --> 02:11:59.560
Uh y.

361
02:13:01.920 --> 02:13:06.439
U u u.

362
02:13:10.319 --> 02:13:33.439
U u.

363
02:13:35.800 --> 02:13:38.720
The wading sad.

364
02:14:36.840 --> 02:15:52.800
Si five.

365
02:16:05.880 --> 02:20:44.479
Us ladd.

366
02:21:44.760 --> 02:21:58.360
As you focus on your lives, the countdown from ten

367
02:21:58.719 --> 02:22:13.559
down to one, focusing just on your eyes, your eyelids,

368
02:22:14.000 --> 02:22:22.760
the muscles around your eyes, your eye balls themselves, the

369
02:22:23.000 --> 02:22:40.440
whole area that makes up your eye. As we count

370
02:22:40.559 --> 02:22:48.680
down ten down to one, whilst to focus in on

371
02:22:48.840 --> 02:23:04.799
your eyes, you become twice is relaxed with each number

372
02:23:05.799 --> 02:23:17.360
counting down, that you may find the what you want

373
02:23:17.479 --> 02:23:26.000
to do is just to drift off to sleep. And

374
02:23:26.159 --> 02:23:32.719
if that's what you want, then just allow yourself to

375
02:23:32.879 --> 02:23:47.959
do that. Now focusing on your eyes, how to begin

376
02:23:48.440 --> 02:23:52.680
counting down from ten down to one?

377
02:23:56.879 --> 02:23:57.399
Right now?

378
02:24:32.479 --> 02:26:48.280
Nine eighth.

379
02:25:59.399 --> 02:30:30.200
Seven shi, shhhhhh, three.

380
02:32:15.440 --> 02:33:03.959
Sets one.

381
02:33:10.319 --> 02:33:32.559
So counted down from ten to one ten nine eight seven, six,

382
02:33:34.760 --> 02:33:54.959
five four three two one. And maybe that was a

383
02:33:55.000 --> 02:33:59.159
bit too quick in order to relax, Maybe it's a

384
02:33:59.159 --> 02:34:05.040
bit too five asked for you to notice the calming

385
02:34:05.280 --> 02:34:12.159
of your body, maybe even a little bit of pressure there,

386
02:34:12.319 --> 02:34:15.840
Like you're counted down from ten to one. Would you

387
02:34:15.959 --> 02:34:20.079
expect me to do man, expect me to go floppy

388
02:34:21.399 --> 02:34:30.920
just because you're counting down. I can try again, but

389
02:34:31.040 --> 02:34:36.760
this time I'll go a bit slower. This time that

390
02:34:36.920 --> 02:34:41.799
you focus on the whole of your body before we

391
02:34:42.040 --> 02:34:43.200
focus on your legs.

392
02:34:45.680 --> 02:34:46.840
Just notice.

393
02:34:47.959 --> 02:35:02.319
How your body does start to feel more relaxed every

394
02:35:02.479 --> 02:35:35.520
number that I count down ten, nine, eight, seven, six,

395
02:35:43.959 --> 02:36:02.920
five four three.

396
02:36:37.319 --> 02:36:37.520
One.

397
02:36:48.879 --> 02:36:54.559
I just notice how how you feel, generally, how your

398
02:36:54.600 --> 02:37:09.440
body feels. It's not necessarily even about counting down from

399
02:37:09.559 --> 02:37:17.200
ten to one. It's that space that you have, that

400
02:37:19.840 --> 02:37:41.000
space between being active physically or mentally, just sitting or

401
02:37:41.159 --> 02:37:47.000
lying down, just being there, not doing anything, not saying anything,

402
02:37:47.159 --> 02:37:53.719
nor needing to think about anything. So it opens up

403
02:37:53.760 --> 02:37:58.200
a space, you know, a bit of a space, a gap.

404
02:38:04.479 --> 02:38:08.000
And the more I came down from ten to one,

405
02:38:09.159 --> 02:38:17.239
the bigger that gap becomes. So there's that gap of calmness,

406
02:38:18.680 --> 02:38:34.360
of comfort, relaxation. It's a nice feeling, and it moves

407
02:38:35.920 --> 02:38:53.520
those stresses or discomforts physically or emotionally moves away. Allows you.

408
02:38:56.280 --> 02:38:56.799
To just.

409
02:39:00.079 --> 02:39:06.120
You down. Someone to count a game from ten down

410
02:39:06.159 --> 02:39:16.120
to one, and notice that gap widening, the gap. And

411
02:39:16.239 --> 02:39:20.680
as it widens, it's almost like that the stress and

412
02:39:20.799 --> 02:39:38.440
attention falls into the gap. It gives you that distance,

413
02:39:40.440 --> 02:41:03.399
that space. Now ten nine eight seven, six five three.

414
02:41:38.159 --> 02:41:38.399
One.

415
02:41:50.280 --> 02:41:54.239
How did your body you feel.

416
02:41:56.239 --> 02:41:56.399
Now?

417
02:42:09.120 --> 02:42:25.399
Can you notice that they are feeling calm, the feeling relaxed.

418
02:42:48.079 --> 02:43:08.399
We're now focus on your legs, just your legs. We're

419
02:43:08.479 --> 02:43:28.360
just gonna start with focusing on your thighs. Of course,

420
02:43:28.479 --> 02:43:33.360
it's not the most exciting thing to be done, because

421
02:43:36.799 --> 02:43:39.440
I'm sure, like most of your body, is not a

422
02:43:39.600 --> 02:43:52.000
lot going on right now. Just focusing on the whole

423
02:43:52.120 --> 02:43:58.520
of your thighs, the tops of your thighs, the sides

424
02:43:58.680 --> 02:44:05.079
of your fighs, the bottoms of your thighs, your outer

425
02:44:05.280 --> 02:44:10.680
thighs and inner thighs, basically the whole of your thigh

426
02:44:10.799 --> 02:44:19.559
that leads into your hip and it goes down to

427
02:44:19.760 --> 02:44:33.799
your knee joints. Now, this is a big area. It's

428
02:44:33.840 --> 02:44:39.319
a very heavy area. It's very strong, probably the strongest

429
02:44:40.319 --> 02:44:53.479
muscles in your body or in your thighs. But I

430
02:44:53.559 --> 02:45:01.840
don't think we perhaps will give enough attention to our thighs.

431
02:45:07.799 --> 02:45:15.440
Perhaps we don't and acknowledge how important our thighs are

432
02:45:18.520 --> 02:45:35.319
to our lives, how much they actually do for us

433
02:45:39.200 --> 02:45:49.920
all through our lives. And it may seem sound really weird,

434
02:45:50.040 --> 02:45:58.399
but I think that all of our body parts, especially

435
02:45:58.520 --> 02:46:06.200
our thighs, need some TLC, a bit of love shown,

436
02:46:07.159 --> 02:46:25.399
a bit of acknowledgement, thank you, gratitude for what our

437
02:46:25.520 --> 02:46:34.840
thighs do for us. And I know this may sound

438
02:46:34.920 --> 02:46:41.319
a bit strange. Maybe you think, why am I surely

439
02:46:41.360 --> 02:46:44.159
I should be out in the garden hugging a tree

440
02:46:44.360 --> 02:46:52.479
or something. Well, it's hard to set my carophone up

441
02:46:52.520 --> 02:46:55.840
on a tree. That's why I'm doing this indoors. Otherwise

442
02:46:55.840 --> 02:46:59.239
I wouldn't be outside work in a tree. I can't

443
02:46:59.239 --> 02:47:08.120
see the tell a bit functory. You moved down to

444
02:47:08.239 --> 02:47:18.120
your knees gain such an important part, and I think

445
02:47:18.159 --> 02:47:25.719
we don't necessarily I'll speak for myself. I don't necessarily

446
02:47:25.840 --> 02:47:31.600
appreciate all that one needs to do for me until

447
02:47:33.159 --> 02:47:36.879
I have a problem with my need. Occasionally, if I ever,

448
02:47:38.479 --> 02:47:44.399
maybe i'll bash it. It's aching for some reason. It's

449
02:47:44.600 --> 02:47:50.360
then that I realize how much it does. You know,

450
02:47:50.440 --> 02:47:56.399
the benefit of being able to use my legs without

451
02:47:58.159 --> 02:48:00.520
any kind of physical discussion.

452
02:48:01.920 --> 02:48:03.760
Is a beautiful thing.

453
02:48:05.159 --> 02:48:12.799
That's possibly not appreciated. Tool it's temporarily removed. You know

454
02:48:12.959 --> 02:48:22.440
that's comfort. But as you focus on your knees, regardless

455
02:48:22.479 --> 02:48:28.040
of how your knees feel, you can have that sense

456
02:48:28.120 --> 02:48:34.040
of gratitude and love to your needs for all that

457
02:48:34.159 --> 02:48:46.959
they do for you. You can still have that attention

458
02:48:47.600 --> 02:48:53.959
on your thighs. Maybe notice how your thighs feel. Maybe

459
02:48:54.280 --> 02:49:11.680
you notice that name are relaxing more deeply as you

460
02:49:11.840 --> 02:49:17.040
focus now on the bottoms of your legs and your shins,

461
02:49:18.079 --> 02:49:24.639
your carve muscles, the bones between your knees and your

462
02:49:24.719 --> 02:49:29.280
feet incorporate, and course, your ankles.

463
02:49:31.120 --> 02:49:32.079
So important.

464
02:49:37.799 --> 02:49:42.559
Anyone has had, even like the slightest spray of an

465
02:49:42.600 --> 02:49:50.040
ankle knows how how much should we take our ankles

466
02:49:50.159 --> 02:49:58.319
for granted. And it's kind of strange in a way

467
02:49:58.360 --> 02:50:03.959
when you think that. You know, logically, our wrists are

468
02:50:04.000 --> 02:50:08.079
a lot thinner than the rest of our arms, which

469
02:50:08.239 --> 02:50:11.399
is okay, it doesn't you can't see any problem with

470
02:50:11.479 --> 02:50:16.920
that because we're just picking stuff up by our ankles

471
02:50:18.719 --> 02:50:28.639
so much thinner than the rest of our legs. And

472
02:50:28.799 --> 02:50:33.280
from a physics perspective or logical even it doesn't really

473
02:50:33.399 --> 02:50:40.639
make sense that all this weight will ultimately be resting

474
02:50:41.680 --> 02:50:51.639
on your ankles then leading to your feet that thin area,

475
02:50:53.120 --> 02:51:02.760
thin bone. Yeah, it does so much great work. Supports us,

476
02:51:02.840 --> 02:51:15.799
supports our body for a lifetime, helps us to balance, helps.

477
02:51:15.520 --> 02:51:15.840
You to.

478
02:51:19.799 --> 02:51:29.040
Get around and be mobile. And there's the calf muscles.

479
02:51:29.079 --> 02:51:36.719
Of course, when I was younger, I couldn't see the

480
02:51:36.760 --> 02:51:43.120
pointing calf muscles didn't seem to do anything. Okay, if

481
02:51:43.120 --> 02:51:46.719
I walked around on tiptoes, then my calf muscles get

482
02:51:46.760 --> 02:51:50.479
some work. But of course that's not true. The calf

483
02:51:50.600 --> 02:52:00.239
muscles are being used whenever we use our legs and

484
02:52:00.360 --> 02:52:12.879
your shins there to protect you'll lower legs shaped in

485
02:52:13.000 --> 02:52:25.520
a way almost as a protector for the bone, leading

486
02:52:26.879 --> 02:52:37.319
of course to your ankles and your feet. But we're

487
02:52:37.319 --> 02:52:39.239
not going to focus on your feet. We're just going

488
02:52:39.319 --> 02:52:45.559
to focus on the legs. And I realize, and now

489
02:52:45.639 --> 02:52:50.239
that I've mentioned your feet, you'll probably focus on them anyway,

490
02:52:50.760 --> 02:52:53.319
So maybe I should focus on your feet a little bit.

491
02:52:57.360 --> 02:53:01.799
You can have them in your awareness the same as

492
02:53:01.879 --> 02:53:06.200
you have your thighs in your awareness. Even though we

493
02:53:06.360 --> 02:53:12.440
haven't been focusing on your thighs a few minutes, been

494
02:53:12.479 --> 02:53:26.920
focusing on your ankles, there's still that sensation of comfort

495
02:53:29.639 --> 02:53:41.559
in your thighs in the standard movement of energy, because

496
02:53:41.600 --> 02:53:48.559
the thighs hold lots of different sensations. Of course, there's

497
02:53:48.639 --> 02:53:53.360
the muscles, the big strong muscles that we have in

498
02:53:53.479 --> 02:54:07.280
our thighs, but the skin on the outside of the thighs,

499
02:54:08.319 --> 02:54:13.000
as in the outside of all of our body, can

500
02:54:13.079 --> 02:54:24.440
be very sensitive, sensitive to at touch, sensitive to temperature,

501
02:54:31.000 --> 02:54:38.520
and inside your thighs, the bones, there's the muscle, there's

502
02:54:38.559 --> 02:54:43.360
the blood, vessels, the arch trees to all this stuff

503
02:54:43.920 --> 02:54:52.760
inside of thighs. I guess sometimes it'd be nice if

504
02:54:52.760 --> 02:54:58.479
you could actually put your fingers inside your thighs and message,

505
02:55:00.799 --> 02:55:03.479
so you can message on the outside of the course,

506
02:55:04.280 --> 02:55:07.680
but able to get deep into the muscles and to

507
02:55:07.719 --> 02:55:12.840
be able to just massage inside your thighs. Message in

508
02:55:12.920 --> 02:55:22.719
the bones of your leg massage the veins, just gently

509
02:55:25.440 --> 02:55:36.280
healing thighs. You can move down message and inside your knees,

510
02:55:37.799 --> 02:55:44.600
just message in those bones, but with healing fingertips, spreading

511
02:55:44.680 --> 02:55:56.319
the healing energy deep into the choice your knees. Of course,

512
02:55:56.360 --> 02:56:02.760
there's the back. You need a side crease, real need

513
02:56:03.479 --> 02:56:10.280
is it's a very sensitive area. Very it feels very

514
02:56:10.440 --> 02:56:15.360
nice when you stroken. That might be because it's an

515
02:56:15.399 --> 02:56:20.680
area that's not really touched very often. It's almost like

516
02:56:20.760 --> 02:56:29.760
a hidden part a crease your legs. It's almost like

517
02:56:29.840 --> 02:56:34.600
a part that has a sensitivity, which is a little

518
02:56:34.600 --> 02:56:52.639
bit different. Of course, it's protected by your legs, so

519
02:56:52.760 --> 02:56:56.879
you can legend put in your fingers into that crease

520
02:56:57.840 --> 02:57:06.959
your legs and folding between your legs, you can just

521
02:57:07.239 --> 02:57:15.040
message with your fingertips. Fingertips going inside massage in the

522
02:57:15.760 --> 02:57:25.639
muscle tissue. You can cause fielder bones of your knees

523
02:57:27.200 --> 02:57:37.600
heading through your fingertips. And then if you go down

524
02:57:40.479 --> 02:57:43.200
to your calf muscles, and that's the part I don't

525
02:57:43.239 --> 02:57:48.079
like to be outside, really put my fingertips stain inside

526
02:57:48.879 --> 02:57:57.799
my calf muscles. Massage in every single tissue of the muscle,

527
02:57:59.360 --> 02:58:09.319
healing every part. And they do the same for my shills.

528
02:58:12.479 --> 02:58:20.959
Massage generally, stroking the bones, generally stroking them, healing in

529
02:58:21.040 --> 02:58:28.239
a loving way because they deserve to be treated. There's

530
02:58:28.319 --> 02:58:29.879
the precious bones.

531
02:58:29.600 --> 02:58:30.079
That they are.

532
02:58:31.680 --> 02:58:34.920
Their legs are so precious as in all the other

533
02:58:35.079 --> 02:58:40.520
parts of our body, the more precious of any chub

534
02:58:43.159 --> 02:58:55.760
on the planet. When you start to think about the

535
02:58:59.280 --> 02:59:10.879
legs and sway, it can change your perspective. It might

536
02:59:11.079 --> 02:59:17.680
sound a bit a bit silly to start with the

537
02:59:17.840 --> 02:59:26.760
idea of having love Felix showing appreciation for your thighs,

538
02:59:29.600 --> 02:59:33.920
wanting to be able to put your hands in your thighs,

539
02:59:36.159 --> 02:59:42.520
massage the muscles and the bones, and to get your

540
02:59:42.639 --> 02:59:51.159
fingers deep in there, releasing more attension, just to show

541
02:59:53.040 --> 02:59:59.079
how much you care about your legs.

542
03:00:00.120 --> 03:00:01.120
What do you care for?

543
03:00:02.239 --> 03:00:10.239
What your legs do for you regularly, your needs, your calves,

544
03:00:11.520 --> 03:00:23.760
your ankles, the strength of your ankles considering how thin

545
03:00:23.959 --> 03:00:27.520
they are compared to the rest of your legs, especially

546
03:00:27.600 --> 03:00:42.239
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

547
03:00:43.559 --> 03:00:53.200
Your ankles are truly a gift because of what they

548
03:00:53.399 --> 03:01:04.399
do for you. Support in all that weight reg understood

549
03:01:04.879 --> 03:01:08.520
how what weight you are, even if you're eat a

550
03:01:08.799 --> 03:01:14.600
stony still a lot of weight for these little angles.

551
03:01:18.280 --> 03:01:26.040
How is a lot heavier the mainstone double DoD in

552
03:01:26.239 --> 03:01:35.159
my course, support my body all the time, whether they

553
03:01:35.319 --> 03:01:38.520
do give off a sigh of relief or to sit down,

554
03:01:40.799 --> 03:01:51.159
that's my whole legs though my fi feels go my

555
03:01:51.360 --> 03:01:55.879
toes clapp.

556
03:01:59.840 --> 03:01:59.879
H.

557
03:02:13.760 --> 03:02:23.360
Your legs really are amazing, And I know you're talking about.

558
03:02:23.879 --> 03:02:29.719
Talking about your legs is probably possibly among the most

559
03:02:30.639 --> 03:02:38.959
most boring things ever. Would anyone say possibly boring or not?

560
03:02:40.559 --> 03:02:56.040
Everything I said is true. Your legs are amazing. Your

561
03:02:56.159 --> 03:03:08.760
legs deserve not just respect, they deserve to relax deeply.

562
03:03:16.040 --> 03:03:19.399
They deserve to take some time out of the day

563
03:03:21.600 --> 03:03:58.479
to just let go completely. Legs really can relax because

564
03:03:58.520 --> 03:04:05.000
the legs are so such a very important part of

565
03:04:05.120 --> 03:04:09.120
your body. When you relax, next, the rest of your

566
03:04:09.159 --> 03:04:28.719
body also naturally follows in that journey of comfort. Like

567
03:04:28.840 --> 03:04:37.319
I'm feeling my hips, my hips feel really loose, and

568
03:04:37.479 --> 03:04:42.399
also my lower back as well. My lower back really

569
03:04:43.120 --> 03:04:47.719
feels it feels stretched, even though I'm just sitting in

570
03:04:47.840 --> 03:04:54.200
a chair and there's no stretching as far as aware

571
03:04:54.239 --> 03:04:57.680
that I'm doing. It's almost as if the muscles just

572
03:04:57.840 --> 03:05:03.920
relaxed so much and there is a natural stretch as

573
03:05:04.000 --> 03:05:26.799
the tension has reduced. At one, am going to count

574
03:05:26.879 --> 03:05:37.200
down ten down to one. You can continue to film

575
03:05:38.920 --> 03:06:11.399
wonderfully relaxed ten nine eight seven, six, five four three

576
03:06:15.440 --> 03:06:36.239
two one Relax because I'm just going to count down

577
03:06:37.719 --> 03:06:42.440
from five down to one. And as a countdown, if

578
03:06:42.479 --> 03:06:49.559
you just focus on the numbers, just the numbers counting down,

579
03:06:50.639 --> 03:06:59.760
and notice how you feel in this moment as you

580
03:07:00.200 --> 03:07:07.719
the numbers counting down, knowing that those numbers counting down

581
03:07:07.920 --> 03:07:17.879
represent you feeling calmer, not just in your body, but

582
03:07:18.079 --> 03:07:27.319
also relaxing your mind. Just notice how you feel. There's

583
03:07:27.440 --> 03:07:33.159
nothing to do, there's nothing to say, there's nothing to

584
03:07:33.319 --> 03:08:09.799
think about. Starting with number five, four three, to.

585
03:08:15.959 --> 03:08:16.159
One.

586
03:08:25.799 --> 03:08:38.040
As you notice the gradual letting go of the tension

587
03:08:38.280 --> 03:08:45.399
in your body, you may also begin to notice and

588
03:08:45.559 --> 03:08:54.559
be aware of how your mind is starting to slow down.

589
03:08:57.079 --> 03:09:03.399
This is just a natural thing that happens. It's not

590
03:09:03.639 --> 03:09:08.799
really a special procedure. It's just natural. Because it's your

591
03:09:10.120 --> 03:09:16.120
body relaxes, your mind also starts to relax, and the

592
03:09:16.200 --> 03:09:20.040
more mind relaxes, the more your body relaxes. It's just

593
03:09:20.200 --> 03:09:32.319
a continuous circle of relaxation. And there's that calmness that

594
03:09:32.559 --> 03:09:42.760
comes from relative quietness. Even if this background sounds, maybe

595
03:09:42.840 --> 03:09:49.680
your side online is still going to be quite calm.

596
03:09:51.360 --> 03:09:54.000
You know, you haven't got the television on, there's no

597
03:09:54.319 --> 03:09:58.559
music in the background, unless you're listening to the recorded

598
03:09:58.600 --> 03:10:05.920
with music. Of course, you are very likely not going

599
03:10:05.959 --> 03:10:08.799
to be sitting in a room with other people. Of

600
03:10:08.920 --> 03:10:13.639
course you might be, but generally it's more ideal if

601
03:10:13.680 --> 03:10:18.520
you can do this on your own, so no distractions,

602
03:10:24.680 --> 03:10:37.639
and when you stop thinking about stuff, relaxation automatically rises.

603
03:10:40.000 --> 03:10:50.719
The sense of comfort starts to grow, and without trying

604
03:10:50.799 --> 03:11:01.840
to build it up into something fantastical, something magical, this

605
03:11:02.040 --> 03:11:12.000
is just a natural process, something that's easy to accomplish

606
03:11:14.799 --> 03:11:19.159
in fact, it's almost you know, the sense of relaxing

607
03:11:20.000 --> 03:11:25.760
completely happens really when you put no effort into it.

608
03:11:26.799 --> 03:11:32.479
It's not something that you can really force. It's something

609
03:11:32.600 --> 03:11:43.360
that happens naturally. And part of the process of this

610
03:11:43.639 --> 03:11:55.600
recording and others is simply two allow you to take

611
03:11:55.680 --> 03:12:10.520
advantage of this space this time, to just let go,

612
03:12:13.680 --> 03:12:21.920
to just be here, to be in tune with how

613
03:12:22.000 --> 03:12:35.360
you feel, yet with the intention of wanting to relax

614
03:12:35.479 --> 03:12:46.840
deeply that maybe even to fall asleep, depending on what

615
03:12:47.040 --> 03:12:53.200
it is that you wish for yourself in this moment.

616
03:13:00.159 --> 03:13:09.520
As we know, relaxing is the majority of the process

617
03:13:09.639 --> 03:13:13.440
of falling asleep. The actual fall in the sleep part

618
03:13:13.680 --> 03:13:21.879
is the tiny bit at the end. The deeper relaxed

619
03:13:22.239 --> 03:13:44.000
you become, the easier you find yourself drifting. You can

620
03:13:44.079 --> 03:13:52.479
also if you choose stay focused on my voice and

621
03:13:54.239 --> 03:14:24.360
really enjoy the process corradually relaxing each muscle in your

622
03:14:24.440 --> 03:14:58.959
body effortlessly and just observing the sensation of letting go completely.

623
03:15:05.040 --> 03:15:09.040
This time, I'm gonna count from six down to one.

624
03:15:14.200 --> 03:15:24.680
You can notice your mind calming down with each number

625
03:15:26.399 --> 03:15:38.280
that you hear me saying, naturally, feeling calm and slow,

626
03:15:42.680 --> 03:18:42.319
be peaceful sex five one. Being aware how you might

627
03:18:43.200 --> 03:19:12.239
slowed right now, sinking deeply into relaxation as you focus

628
03:19:12.360 --> 03:19:20.680
on your mind and may notice that there are some

629
03:19:21.639 --> 03:19:30.959
thoughts still there, maybe some stubborn thoughts that for some

630
03:19:31.239 --> 03:19:44.479
reason perhaps need your attention. Something you can do is

631
03:19:50.079 --> 03:20:02.600
send love to those thoughts. Sprinkle those thoughts with love,

632
03:20:04.319 --> 03:20:08.440
my little petals from a flower. Just sprinkle over the

633
03:20:10.000 --> 03:20:17.159
petals fell with love towards those thoughts to let those

634
03:20:17.360 --> 03:20:23.799
thoughts move them. You're not abandon the number, You just

635
03:20:24.280 --> 03:20:34.360
need them. You require them to just calm down, slow down,

636
03:20:36.639 --> 03:20:38.040
quiet down.

637
03:20:41.639 --> 03:20:42.040
For now.

638
03:20:49.920 --> 03:20:54.959
So as you focus on those remaining thoughts. As we

639
03:20:55.120 --> 03:21:01.200
count down this time from seven down to one, each number,

640
03:21:04.200 --> 03:21:16.760
just imagine sprinkling those flower petals of love, kindness, gratitude

641
03:21:19.959 --> 03:21:29.520
over those thoughts, which will allow them to just melt

642
03:21:29.600 --> 03:21:45.040
away relax deeply. With every number, those thoughts will become

643
03:21:45.280 --> 03:24:11.120
more and more relaxed. Starting the seven, six five one.

644
03:24:28.040 --> 03:24:45.440
Let you know, notice how relaxed you're feeling in your body.

645
03:24:53.840 --> 03:25:06.559
We got to focus on your head else because the

646
03:25:06.840 --> 03:25:14.840
norm relaxed joy hands on, relax your body and mind

647
03:25:14.959 --> 03:25:41.840
on you focus on your hands and your fingers. There's

648
03:25:41.879 --> 03:25:47.159
nothing needed to be done. There's no clutching of fists

649
03:25:47.479 --> 03:25:58.600
or dents in the fingers or anything like that. It's

650
03:25:58.879 --> 03:26:28.479
just notice focusing on your hands. Let sally feel because

651
03:26:28.600 --> 03:26:38.559
the ball relacs do your hands feel my calm, your

652
03:26:38.760 --> 03:26:50.680
mind feels, and the ball confidence feel around your body.

653
03:26:56.600 --> 03:27:30.719
Gee may have already my taste. My mind is starting drest.

654
03:27:44.360 --> 03:28:07.079
Fucks just on my hands and fingers experience are real

655
03:28:07.680 --> 03:28:25.639
deepening of that relaxation in your heads and fingers more relaxed.

656
03:28:30.760 --> 03:28:51.760
With each number eight n one, you can almost feel

657
03:28:52.239 --> 03:29:02.920
that healing, relaxed energy spreading in to your hands and fingers,

658
03:29:06.280 --> 03:29:31.680
becoming a relaxing with each number going down, eight, down

659
03:29:32.440 --> 03:30:39.079
to one, drifting drifted again, spotted wish number eighth seven,

660
03:33:48.159 --> 03:33:57.440
just being here now, nothing to think about, nothing to do,

661
03:33:59.079 --> 03:34:13.360
nothing to say, and everything just feels calm. This is

662
03:34:14.479 --> 03:34:21.239
your natural state of being. This is how you just

663
03:34:22.360 --> 03:34:29.239
normally feel when you take away that other stuff.

664
03:34:31.319 --> 03:34:32.000
That we add.

665
03:34:33.719 --> 03:34:39.600
And I think that stress and where we're hear over

666
03:34:39.840 --> 03:34:54.040
thinking anxiety and tension ship me thinking about stuff. You

667
03:34:54.239 --> 03:35:05.799
take that away is what we do. Now You left

668
03:35:05.920 --> 03:35:16.799
with a real sense of peacefulness which comes to you

669
03:35:17.040 --> 03:35:30.399
very good place, because ultimately it's just a feeling of

670
03:35:30.639 --> 03:35:39.239
feeling and comfort, almost as if you got inside yourself

671
03:35:39.319 --> 03:35:50.959
and you've found in a special place where everything is peaceful,

672
03:35:53.920 --> 03:36:06.479
the place week in film, relaxed and your natural sense confident, place.

673
03:36:06.280 --> 03:36:07.520
Where you can be.

674
03:36:12.760 --> 03:36:21.280
You can accept yourself. When place way you're intruit to

675
03:36:23.520 --> 03:36:31.040
please anybodios, place.

676
03:36:30.799 --> 03:36:31.719
Way you can.

677
03:36:33.319 --> 03:36:42.680
Actually just love yourself in some ways. More importantly, you

678
03:36:42.840 --> 03:37:05.520
can like yourself appreciate that sis gratitude. The air around

679
03:37:13.280 --> 03:37:21.120
that's also a place where you can actually feel the

680
03:37:21.479 --> 03:37:36.760
healing energy soaking into your body. Healing energy soaking into

681
03:37:36.879 --> 03:37:51.040
your body. The healing energy spreads through your veins, traveling

682
03:37:51.280 --> 03:38:04.079
to each every single plot of your body. You start

683
03:38:04.200 --> 03:38:11.120
to realize that actually that healing energy, it's not just

684
03:38:11.680 --> 03:38:18.520
entered into your brain, it's become part of your brain,

685
03:38:23.440 --> 03:38:30.120
and the spinal fluid is now mixed with healing energy,

686
03:38:35.360 --> 03:38:41.600
not just allowing you to feel so much more relaxed

687
03:38:43.680 --> 03:38:55.680
and healthy in this moment, but also you start to

688
03:38:55.840 --> 03:39:05.200
realize that actually what's happening now without a healing, relaxing

689
03:39:06.360 --> 03:39:14.200
energy spreading through your body, is actually changing your life.

690
03:39:19.399 --> 03:39:24.479
It's actually changing the way you're going to feel not

691
03:39:24.760 --> 03:39:32.120
just now, but tomorrow and the next day. There's your

692
03:39:32.280 --> 03:39:40.319
health improves, not just your physical health beyond mental health.

693
03:39:44.280 --> 03:39:49.479
Things that used to bother you in the past, for

694
03:39:49.639 --> 03:39:55.639
some reason, no longer have the effect that they used

695
03:39:55.680 --> 03:40:10.360
to because something changed deep within you. Maybe things that

696
03:40:10.719 --> 03:40:20.680
used to cause you to feel anger no longer having

697
03:40:21.360 --> 03:40:30.159
that power to control you the way they seem to

698
03:40:30.280 --> 03:40:39.159
be able to perform. As you realize that you're the

699
03:40:39.280 --> 03:40:52.559
one who decides what affects you, You're the one who

700
03:40:52.719 --> 03:41:06.479
decides to feel relaxed and calm when you choose to

701
03:41:06.760 --> 03:41:21.360
enjoy noticing these natural developments of healing continue to grow

702
03:41:24.200 --> 03:41:35.479
and improve your life day by day, include, of course,

703
03:41:35.600 --> 03:41:53.120
your ability to relax so much easier and sleeping. It's

704
03:41:53.159 --> 03:42:03.479
the most natural thing in the world to you, because

705
03:42:03.760 --> 03:42:10.879
falling asleep is something that you've done so many times

706
03:42:12.639 --> 03:42:19.959
in your life, and you know that you're born, as

707
03:42:20.040 --> 03:42:26.399
we all work with the ability to fall asleep, naturally,

708
03:42:31.040 --> 03:42:43.159
born with that ability to just drift off into a deep,

709
03:42:44.440 --> 03:42:56.239
healing sleep. Even when we're kids, sometimes will fall asleep

710
03:42:56.319 --> 03:43:01.159
and we don't even want to try and stay awake.

711
03:43:02.520 --> 03:43:06.239
Maybe it's birthday in the morning, though it's Christmas or

712
03:43:07.079 --> 03:43:10.159
holiday or something we look forward to. I don't want

713
03:43:10.159 --> 03:43:14.719
to go to sleep, But the more you want to

714
03:43:14.760 --> 03:43:24.040
stay awake, the more we just start to drift. And

715
03:43:24.159 --> 03:43:29.000
the more I finds drifting you try to stop yourself

716
03:43:29.079 --> 03:43:35.479
and drifting asleep, the deeper and stronger without drifting becomes.

717
03:43:42.399 --> 03:43:47.639
Because we're born not just with the need to relax

718
03:43:47.879 --> 03:43:56.239
deeply and to naturally fall asleep, but it's our birthright

719
03:44:00.200 --> 03:44:10.959
without DNA, and sometimes as we get older in life,

720
03:44:12.319 --> 03:44:26.040
perhaps at times we have forgotten relaxing completely. It's not

721
03:44:26.239 --> 03:44:51.239
only a wonderfully pleasant experience, it's also really easy. It's very,

722
03:44:52.040 --> 03:44:58.280
very easy to let go, because that's what it is.

723
03:44:58.479 --> 03:44:58.959
It's just.

724
03:45:02.479 --> 03:45:13.920
Decided to let go. And when you press the play

725
03:45:14.000 --> 03:45:24.239
button on my recordings, you have given permission for my

726
03:45:24.520 --> 03:45:33.680
voice to reaction. When you press that play button, you

727
03:45:33.799 --> 03:45:42.520
have given me permission for my words to effect.

728
03:45:44.559 --> 03:45:45.520
You in a.

729
03:45:45.719 --> 03:46:08.479
Positive, only a positive way, opening up mind to useful

730
03:46:10.079 --> 03:46:26.520
and healing suggestions. They can have such an amazing effect

731
03:46:29.319 --> 03:46:40.680
on how you feel right now, as well as those

732
03:46:41.079 --> 03:46:50.600
changes that continue long after the recording ends, those changes

733
03:46:51.440 --> 03:47:05.159
within you, they continue to flourish and grow transforming your

734
03:47:05.280 --> 03:47:19.920
life in positive, beautiful way, allowing you to move forward

735
03:47:20.360 --> 03:47:27.120
in your life in the direction that you choose for yourself.

736
03:47:36.440 --> 03:47:48.159
This feeling, this feeling that you can experience a safety, comfort, calmness.

737
03:47:55.959 --> 03:48:09.920
This feels so nice. It's such a healthy place to be,

738
03:48:17.840 --> 03:48:35.840
and that positivity grows within you in every day. Moving forward,

739
03:48:39.639 --> 03:48:50.879
you're to find that you're all relaxed physically and in

740
03:48:51.000 --> 03:49:01.239
your mind is all relaxed. And it's nothing your thinking slower.

741
03:49:03.559 --> 03:49:07.200
It's just that your mind would be less knocked up

742
03:49:08.319 --> 03:49:21.600
with unnecessary negativity because from now on, your mind rejects negativity.

743
03:49:25.600 --> 03:49:33.079
From now on, you're going to start noticing when negativity

744
03:49:33.200 --> 03:49:47.639
arises and you can just say stop, stop and that

745
03:49:47.879 --> 03:50:06.799
negativity will turn around and believe you're alone. Stop and

746
03:50:06.959 --> 03:50:23.799
then negativity disappear. And did you notice that you feel

747
03:50:25.120 --> 03:50:37.200
way more vexed than you probably expected. You can now

748
03:50:40.760 --> 03:50:46.600
congratulate yourself because you're the person that has done this.

749
03:50:48.360 --> 03:50:53.840
You are the one that has opened your mind up

750
03:50:54.520 --> 03:51:02.760
to the simple facts you can and feel relaxed in

751
03:51:02.879 --> 03:51:12.799
your body and in your mind. You've opened your mind

752
03:51:13.000 --> 03:51:20.879
up to the birthright of being able to just fall

753
03:51:20.920 --> 03:51:37.319
asleep easily when you cheers, that's a nice feeling. Don't

754
03:51:37.319 --> 03:51:47.200
you think it feels nice? Doesn't it to feel calm?

755
03:51:48.840 --> 03:51:53.440
Who the healing energy is spreading through your body, in

756
03:51:53.600 --> 03:52:09.600
your mind, to spend time a special place where negativity

757
03:52:11.120 --> 03:52:24.000
can no longer enter. Negativity is banned, it's barred, it's

758
03:52:24.079 --> 03:52:30.600
not allowed entry. It doesn't, it doesn't. This doesn't deserve

759
03:52:30.680 --> 03:52:37.959
to be here. It doesn't be long here. Negativity has

760
03:52:38.200 --> 03:52:52.479
no place in your life, which makes room for more

761
03:52:53.200 --> 03:53:23.760
comfort or hearing, or relaxation, the peace. It feels nice,

762
03:53:23.840 --> 03:53:49.879
doesn't it? Just echo everything. I'm gonna count down now

763
03:53:50.159 --> 03:53:58.399
from twenty down to one. You can continue to relax.

764
03:54:00.520 --> 03:54:02.719
If he cheers, can.

765
03:54:05.680 --> 03:54:20.559
Drive to sleep. With every number he be saved, you

766
03:54:20.680 --> 03:54:28.319
can fill twice relaxed, or if you choose, you can

767
03:54:28.479 --> 03:55:19.639
fill twse sleeping now twenty ninety eighteen seventy six, day

768
03:55:27.000 --> 03:56:43.799
fifty fourteen, thirty two, eleven, ten, nine, eight, seven, six.

769
03:56:51.840 --> 03:56:52.159
Five.

770
03:57:32.799 --> 03:57:46.760
It's your time to just take a break, your time relax,

771
03:57:50.920 --> 03:58:03.280
to allow your mind to slow down, to give yourself

772
03:58:03.440 --> 03:58:22.159
permission to take a break from everything. Ensure the only

773
03:58:22.360 --> 03:58:29.200
person that can make that decision are the only person

774
03:58:29.360 --> 03:58:45.200
that can actually tell your mind to just relax, to

775
03:58:45.520 --> 03:59:01.959
just take some time off so that you can focus

776
03:59:02.079 --> 03:59:07.399
on your body, getting to touch with how you feel

777
03:59:09.000 --> 03:59:24.639
physically and in the process of this body scared where

778
03:59:24.719 --> 03:59:35.600
you focus on different parts of your body, those parts

779
03:59:36.000 --> 03:59:44.239
that you focus on and observe, even though your purpose

780
03:59:45.680 --> 03:59:54.000
requesting those parts of your body to relax. It's kind

781
03:59:54.040 --> 04:00:01.479
of expected you expect when you listen to as to

782
04:00:01.760 --> 04:00:16.799
feel earnest naturally, because when you're listening to me, your

783
04:00:16.840 --> 04:00:29.120
attention is focused on my words, and as my words

784
04:00:30.040 --> 04:00:40.239
guide you to focus on those parts of your body,

785
04:00:44.040 --> 04:01:06.559
your focus increases, which actually calms your mind to my

786
04:01:07.600 --> 04:01:39.360
columns down relaxes, and when your body calms down, find relaxes,

787
04:01:51.239 --> 04:02:06.600
started to focus on your body. Feel that healing energy

788
04:02:07.120 --> 04:02:20.719
is spreading through your body, pushing out stress at tension,

789
04:02:24.879 --> 04:02:36.239
heal all the parts of your body bleeding, skin, bones, blood,

790
04:02:37.959 --> 04:02:42.760
all of your audings, inside your boddy, of the muscles,

791
04:02:44.200 --> 04:02:51.520
more of the fat, of everything, every hair on your

792
04:02:51.600 --> 04:03:05.479
body is filled with that heal energy. Knowing your brain

793
04:03:10.120 --> 04:03:29.079
fills with that energy, the feed and comfort relaxation increases

794
04:03:36.440 --> 04:03:39.040
deeply increases.

795
04:03:44.680 --> 04:03:45.479
In a way that.

796
04:03:49.040 --> 04:04:05.520
Your mind starts to fill perhaps spend to rousy because

797
04:04:05.559 --> 04:04:25.079
it's not needed. It may start to drift if that's

798
04:04:25.239 --> 04:04:34.360
what's needed. If you're listening to this, we need a

799
04:04:34.639 --> 04:04:37.680
deep relaxation. That's where you get.

800
04:04:39.680 --> 04:04:44.280
If we need is to fool a sleep.

801
04:04:45.680 --> 04:05:01.479
That easily, that's your wind drifts. That's also whe because

802
04:05:01.680 --> 04:05:09.520
by pressing out play button on the podcast and listening

803
04:05:09.639 --> 04:05:24.959
to me, give permission your body and wind effect give

804
04:05:25.079 --> 04:05:34.159
the command to you body and wind to relax deeply

805
04:05:38.319 --> 04:05:39.280
to drift.

806
04:05:39.040 --> 04:05:40.000
Off the slave.

807
04:05:41.360 --> 04:05:44.360
If that's what he wants to.

808
04:05:47.760 --> 04:05:55.639
Need me.

809
04:05:55.879 --> 04:06:06.239
As I focus on different parts of your body, you

810
04:06:06.479 --> 04:06:15.799
may start just drevet and then you come back again.

811
04:06:17.079 --> 04:06:21.559
Do you hear me talk again focusing on a different

812
04:06:21.680 --> 04:06:22.799
parts of your body?

813
04:06:28.600 --> 04:06:29.239
You may.

814
04:06:30.959 --> 04:06:39.920
I'm just so drifting. Do I realize you're drifting? To

815
04:06:40.079 --> 04:06:48.799
you start drifting? To let again to my voice magazine,

816
04:06:49.799 --> 04:06:54.760
what a different part of your body starts to relax

817
04:07:00.079 --> 04:07:15.239
because I'm drifted. It's basically in the sleep that the

818
04:07:15.440 --> 04:07:27.159
wo draft the long drift. Only you draft v I've

819
04:07:27.239 --> 04:07:37.200
drafted continues to sleep. And that's the most.

820
04:07:39.600 --> 04:07:40.319
To do.

821
04:07:44.920 --> 04:07:50.719
When you're time, when you've experienced the I about to sleep,

822
04:07:51.559 --> 04:08:09.680
because we need to. If you sleep, it's extremely pleasant saccent.

823
04:08:13.120 --> 04:08:41.639
Deep sleep feels a nice teraiting my body minds uish.

824
04:08:41.879 --> 04:08:51.000
You feel that he which is spreading the bac deeply

825
04:08:56.920 --> 04:09:47.079
ax starts us the shoulders.

826
04:09:53.760 --> 04:12:12.479
As ships ships fast.

827
04:11:44.079 --> 04:12:04.959
Spy your body. Let's focus again, said everybody, focusing this

828
04:12:05.159 --> 04:12:15.920
time on your forehead. Now on your mouth, your lips,

829
04:12:17.920 --> 04:12:37.840
the whole of your mouth. Focus said on your fingers.

830
04:12:43.200 --> 04:12:49.639
Maybe get your fingers a little bits you can focus

831
04:12:49.760 --> 04:13:05.520
on each one individually by hands strikes on bunch of

832
04:13:05.600 --> 04:13:17.159
your hands. Now it seemed to just nott to may

833
04:13:17.399 --> 04:13:29.559
your gads started left handed, as as if just fixed together.

834
04:13:35.079 --> 04:13:37.000
How focusing you these.

835
04:13:42.559 --> 04:13:43.600
Just not so?

836
04:13:45.000 --> 04:13:46.559
Have your knees well.

837
04:14:03.959 --> 04:14:31.760
Seconds just seems.

838
04:14:49.639 --> 04:14:50.440
The same.

839
04:14:51.920 --> 04:16:16.120
Sad such six.

840
04:16:01.879 --> 04:18:23.920
Ships, such ches famous like you said, I skil body fails,

841
04:18:33.520 --> 04:19:08.879
not to say your mind fails. Now let him go,

842
04:19:17.680 --> 04:19:43.000
lets you go, Let's say go everything, let's think go,

843
04:19:49.559 --> 04:20:24.399
let th go, let's uh ah everything everything We start now.

844
04:20:26.000 --> 04:20:27.879
And I like you just to first of all, just

845
04:20:27.959 --> 04:20:36.079
to see yourself lying down on the message table, lying

846
04:20:36.120 --> 04:20:41.239
on your front. Your head is supported, your arms are supported,

847
04:20:45.719 --> 04:20:49.680
and you feel comfortable in the breathing. It's really easy,

848
04:20:51.920 --> 04:20:58.520
and you feel you feel confident in how you look

849
04:20:58.600 --> 04:21:02.840
as well. So there's no that issue of body problems

850
04:21:03.000 --> 04:21:11.719
or shyness, because I'm a professional and this is a

851
04:21:11.920 --> 04:21:16.840
therapy session, so none of that stuff matters on whatsoever.

852
04:21:20.719 --> 04:21:27.200
This is about you. This is about how you feel,

853
04:21:28.159 --> 04:21:35.520
how you can enjoy that sense of comfort and relaxation

854
04:21:36.319 --> 04:21:42.920
that comes from letting go and allowing my hands and

855
04:21:43.079 --> 04:21:50.399
my fingers to relax you by a message and your body.

856
04:21:55.559 --> 04:21:58.280
So I WI starts off just by placing my hands

857
04:22:00.680 --> 04:22:04.959
on the back of your head, just gently, just so

858
04:22:05.079 --> 04:22:09.719
you can feel my hands feel like really on you.

859
04:22:14.159 --> 04:22:16.520
So you can maybe feel the warmth of my hands

860
04:22:16.600 --> 04:22:22.120
on the back of your head. With my hands the

861
04:22:22.280 --> 04:22:26.440
side of your head, not pressing, but just holding there

862
04:22:26.600 --> 04:22:32.440
very gently, maybe over your ears, and a little bit

863
04:22:32.520 --> 04:22:37.120
on your face, just so you can feel my hands

864
04:22:39.200 --> 04:22:41.319
so you can become accustomed.

865
04:22:42.360 --> 04:22:42.760
To them.

866
04:22:51.399 --> 04:22:53.600
And now put my hands on the back of your

867
04:22:53.639 --> 04:23:00.920
head again and gently let them slide down on to

868
04:23:01.000 --> 04:23:10.840
the back of your neck. You can feel my hands

869
04:23:17.719 --> 04:23:20.639
gently stroking the back of your neck to start with,

870
04:23:25.280 --> 04:23:29.239
just so you can get used to the feeling of

871
04:23:29.399 --> 04:23:36.879
my hands on your skin, get accustomed to realize that

872
04:23:37.399 --> 04:23:47.600
you're safe. It's all good, it's all fine, and I

873
04:23:47.719 --> 04:23:51.959
want to start chimply messaging the muscles in the back

874
04:23:52.000 --> 04:24:07.719
of your neck with both hands. And this is a

875
04:24:07.840 --> 04:24:14.799
very trusting situation really, because our necks are so fragile

876
04:24:16.319 --> 04:24:20.399
to have someone have their hands around your neck in

877
04:24:20.559 --> 04:24:25.840
that way and sometimes be problematic for people, which is

878
04:24:25.879 --> 04:24:30.280
why massages are quite good, because it allows you to

879
04:24:30.399 --> 04:24:44.719
relax and to get in touch with trust, to feel

880
04:24:44.799 --> 04:24:57.520
peaceful and calm. There's a massage the sides of your neck,

881
04:24:58.280 --> 04:25:07.040
gently moving from the bottom of your neck. It would

882
04:25:07.079 --> 04:25:09.600
be sort of near where your shoulders start. I guess

883
04:25:10.520 --> 04:25:17.040
all the way up to your jaw is kind of

884
04:25:17.159 --> 04:25:22.559
area on the side of your neck, and of course

885
04:25:22.559 --> 04:25:25.079
it's a lot longer than the front of your neck.

886
04:25:38.120 --> 04:25:45.200
The message in the back of your neck, especially that

887
04:25:45.399 --> 04:25:54.840
area where perhaps we hold tension, and there's that area's message.

888
04:25:55.200 --> 04:25:59.280
You can actually feel a sense of release in the

889
04:25:59.319 --> 04:26:07.520
back of your neck. Maybe you can breathe it out

890
04:26:07.600 --> 04:26:12.600
as well, not just how it feels, not just how

891
04:26:12.799 --> 04:26:26.440
you feel. They're moving down to that area between your

892
04:26:26.520 --> 04:26:34.319
neck and your shoulders, that muscle area, starting to message

893
04:26:36.479 --> 04:26:41.399
that area on both sides. This would be the area

894
04:26:41.520 --> 04:26:44.079
that a lot of people would message if they were

895
04:26:44.159 --> 04:26:49.079
going to give you like a shoulder message even that's

896
04:26:49.479 --> 04:26:52.879
not technically the shoulders, but it's sort of muscles that

897
04:26:53.079 --> 04:26:59.239
lead to the shoulders from the egg and the game

898
04:26:59.399 --> 04:27:06.399
that can hold attention and stress. And when massaged, sometimes

899
04:27:06.479 --> 04:27:13.479
a nice deep message is useful, and you decide how

900
04:27:13.680 --> 04:27:31.799
deep that message is. Just allow my knuckles just to

901
04:27:31.959 --> 04:27:36.360
dig in to get to those muscles and to read

902
04:27:39.959 --> 04:27:48.559
relaxed all the time, being fern yet gentle with it

903
04:28:00.639 --> 04:28:07.079
and just stroking down the area to your actual shoulders,

904
04:28:09.399 --> 04:28:19.239
moving the muscles of your shoulders and maybe initially just

905
04:28:20.799 --> 04:28:23.680
pulling up the shoulders a little bit off the table,

906
04:28:25.079 --> 04:28:27.000
just to give you a little bit of a stretch

907
04:28:28.959 --> 04:28:37.920
very gently. You've got the muscles at the front of

908
04:28:38.000 --> 04:28:50.000
your shoulders the side of the bank. Again, this is

909
04:28:50.040 --> 04:28:54.360
the part that can really take quite a bit of pressure,

910
04:28:55.799 --> 04:29:03.600
quite a bit of needed if if you wish to

911
04:29:03.799 --> 04:29:11.239
really release the tension to really get into those muscles

912
04:29:11.360 --> 04:29:19.360
and play your fingers in there, you feel really nice.

913
04:29:21.319 --> 04:29:28.879
Sometimes it's just being stroked gently, being messaged quite strongly.

914
04:29:32.559 --> 04:29:41.760
You can all be beneficial to the real solution with

915
04:29:41.920 --> 04:29:55.000
the muscles in your shoulders. Now to move down your

916
04:29:55.239 --> 04:30:05.440
arms with it, one arm at a time, starting with

917
04:30:05.559 --> 04:30:16.040
your right arm, but there is I just lift your

918
04:30:16.200 --> 04:30:19.000
arm up, just hold it to the side of you

919
04:30:22.200 --> 04:30:27.040
do where it still be attached, and I just message

920
04:30:28.559 --> 04:30:41.280
the tops of your arms all the way down to

921
04:30:41.440 --> 04:31:08.239
your forearms into your wrists, gently messaging that parts, the

922
04:31:08.399 --> 04:31:15.200
softer part, which is the underpart of the arm, which

923
04:31:15.399 --> 04:31:20.280
leads to the crease in your rowbo the inside. It's

924
04:31:20.479 --> 04:31:38.120
much more sensitive skin. Sometimes just having that stroked feel

925
04:31:38.239 --> 04:31:54.920
really nice, pleasurable and relaxing. Now moving down to your

926
04:31:55.040 --> 04:32:07.799
right hand, just holding your hand with both of my hands,

927
04:32:13.719 --> 04:32:20.239
just pressing gently on the back of your hand, stretching

928
04:32:20.360 --> 04:32:31.479
your fingers ever slightly at the same time pressing down

929
04:32:31.520 --> 04:32:44.719
and massaging each finger, and then starting to massage the

930
04:32:44.959 --> 04:32:57.600
palms and the hand. Just turning the hand gently, stretching

931
04:32:57.680 --> 04:33:05.720
it gently, and actually have in your hand held.

932
04:33:06.720 --> 04:33:07.439
Can it really be.

933
04:33:09.200 --> 04:33:14.840
An emotional experience? Sometimes, even if it is a stranger,

934
04:33:16.880 --> 04:33:21.240
someone you don't know very well, like a massage person

935
04:33:21.520 --> 04:33:35.279
or a therapist. Maybe because it's intimate, you can feel nice,

936
04:33:37.919 --> 04:33:48.599
you can feel safe. As I put that right arm

937
04:33:48.799 --> 04:33:57.000
back down where it was and do the same with

938
04:33:57.159 --> 04:34:10.439
your left arm. Thankfully the same, massaging the muscles and

939
04:34:10.560 --> 04:34:18.880
you are more way down to your wrist, striking the

940
04:34:19.000 --> 04:34:28.919
inside of your own just being gentle or as firm

941
04:34:29.040 --> 04:34:49.200
as you require, and then massaging your left hand, stretching

942
04:34:49.319 --> 04:34:58.680
the fingers, gently massaging the palm of your left hand.

943
04:35:00.040 --> 04:35:38.880
You feel so so relaxed. Psychon, let him, I'll just

944
04:35:39.159 --> 04:35:52.000
rest your left arm back down the starts message your back,

945
04:35:53.759 --> 04:36:01.759
the biggest part of your body, starting at the top,

946
04:36:05.000 --> 04:36:08.959
starting again where he would have been, the area at

947
04:36:08.959 --> 04:36:15.799
the top in between your shoulders and your neck. Going back,

948
04:36:16.680 --> 04:36:21.880
massage in the area again, but this time moving downwards,

949
04:36:28.439 --> 04:36:34.159
making it downwards. Stroke to the middle of it, back

950
04:36:36.599 --> 04:36:44.919
working for me outside inwards, massage in that you're back,

951
04:36:45.040 --> 04:36:54.439
but the outside of your back the parts.

952
04:36:56.720 --> 04:36:57.880
Were arms were.

953
04:36:57.799 --> 04:37:11.040
Maybe rest against almost the path that connects your front

954
04:37:11.240 --> 04:37:28.959
to your back. Just messaging down firmly but gently, as

955
04:37:29.159 --> 04:37:37.119
firm as you want, moving down and moving across a

956
04:37:37.159 --> 04:37:41.639
little bit, move all the way down again, be very gentle,

957
04:37:43.400 --> 04:37:53.919
you have firm if you cheers. Eventually even get to

958
04:37:53.959 --> 04:37:59.360
the spine. We can massage the muscles and either side

959
04:37:59.439 --> 04:38:02.959
of your spine from the top of your neck or

960
04:38:03.279 --> 04:38:14.479
the way down to your lower back. You can do

961
04:38:14.680 --> 04:38:23.799
that a few times. Sometimes people would use the knuckle

962
04:38:24.720 --> 04:38:29.040
or the you know, the two fingers and just go

963
04:38:29.240 --> 04:38:34.639
your side of the spine almost just push down. You're

964
04:38:34.680 --> 04:38:36.799
all the way down to the bottom of the spine,

965
04:38:38.439 --> 04:38:48.119
each time releasing tension and opening up the body, stretching

966
04:38:49.279 --> 04:38:56.200
your body so that you feel more relaxed, but at

967
04:38:56.240 --> 04:39:12.200
the same time rejuvenate it. And now I'm going to

968
04:39:12.319 --> 04:39:20.880
move to one side, to your right side, and from

969
04:39:20.919 --> 04:39:26.400
the bottom of your rips to your pelvis, I'm going

970
04:39:26.479 --> 04:39:33.159
to message that area of your back. I'll stretch over

971
04:39:33.279 --> 04:39:37.159
the other side and I will pull the muscles gently

972
04:39:38.080 --> 04:39:43.000
and massage will push from one end that side and

973
04:39:43.159 --> 04:39:47.040
the way to my side to the middle of the

974
04:39:47.159 --> 04:39:52.799
fact to where your spine is, massaging that side of

975
04:39:52.880 --> 04:39:59.799
your spine the opposite side to where I'm standing till

976
04:39:59.840 --> 04:40:07.520
I slightly leading bread. There's a big area which is firm,

977
04:40:08.319 --> 04:40:17.439
yet there lots there to message. Potentially one of the

978
04:40:17.520 --> 04:40:24.159
most important places to actually have a message, because you

979
04:40:24.479 --> 04:40:30.680
really feel it, really feel the release and the pleasure

980
04:40:32.000 --> 04:40:39.240
of having your lower back massage. It releases so much

981
04:40:39.799 --> 04:40:48.159
from your body that's not useful starting a healing process,

982
04:40:49.799 --> 04:41:02.520
which you'll continue long after this recording is over. The

983
04:41:02.759 --> 04:41:06.279
messaging this part of your body not only feels really

984
04:41:06.400 --> 04:41:12.360
good for you, it's actually fun to do because it is,

985
04:41:12.919 --> 04:41:17.919
as I said, like kneading bread, it's a part that

986
04:41:18.000 --> 04:41:23.240
you can really get hold of and really massage deeply.

987
04:41:25.520 --> 04:41:35.720
If that's your choice. They're are going to move over

988
04:41:35.840 --> 04:41:38.119
to the other side of your body and do the

989
04:41:38.279 --> 04:41:50.040
same with the opposite part of your own bag kneading

990
04:41:50.279 --> 04:41:58.880
and messaging from your side way to the middle of

991
04:41:58.919 --> 04:42:12.759
your back where your spine is pressing and needing, firm

992
04:42:12.880 --> 04:42:19.200
and gentle at the same time. It feels so releasing

993
04:42:23.080 --> 04:42:32.919
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

994
04:42:38.720 --> 04:42:43.479
Plus there's that feeling from your stomach as it's being stretched.

995
04:42:45.360 --> 04:42:48.520
Even though you're in your stomach now, you can feel

996
04:42:48.560 --> 04:42:52.360
it being stretched because the whole area is connected to

997
04:42:52.439 --> 04:43:03.799
your stomach. Now we're going to move or move further

998
04:43:04.000 --> 04:43:08.880
up to the top of your body and we do

999
04:43:09.000 --> 04:43:17.639
the same this time, starting with your upper back. Put

1000
04:43:17.720 --> 04:43:23.279
my hands forward over and massive massage in that area

1001
04:43:26.200 --> 04:43:29.959
up to your spine, from the side of your body

1002
04:43:30.159 --> 04:43:34.880
up to your spine to someone over the message area,

1003
04:43:35.599 --> 04:43:42.279
the muscle tissue, whatever fatty tissue even will be possibly

1004
04:43:42.400 --> 04:43:47.240
from your chest. It's all connected. The chest and the

1005
04:43:47.439 --> 04:43:53.959
back connect together. I'm going to be massaging and just

1006
04:43:54.080 --> 04:44:00.799
pulling some of their skin from your side up a

1007
04:44:01.040 --> 04:44:09.720
message in the area of your upper back a way

1008
04:44:09.759 --> 04:44:16.400
into your spine, and then I'll move down a bit

1009
04:44:16.439 --> 04:44:19.520
and I'll continue with the middle of your back, doing

1010
04:44:19.639 --> 04:44:29.240
exactly the same thing. There's gentle as deep as you choose.

1011
04:44:37.919 --> 04:44:41.799
Now I'll move from the other side again and do

1012
04:44:41.959 --> 04:44:45.360
the exact same thing with the top of your back

1013
04:44:46.279 --> 04:44:55.240
on the other side, from pretty much underneath your arm

1014
04:44:55.400 --> 04:45:08.720
area really to your spine, and then continue in that

1015
04:45:10.840 --> 04:45:15.560
all the way down, including your lower your the middle

1016
04:45:15.599 --> 04:45:32.400
of your back. Now I'm gonna go to your thighs,

1017
04:45:33.759 --> 04:45:39.200
the backs of your thighs, and the sides of your thighs,

1018
04:45:43.439 --> 04:45:52.400
starting with your right leg and assidge the back and

1019
04:45:52.520 --> 04:46:01.080
the sides of your thighs gently and firmly. There's a

1020
04:46:01.200 --> 04:46:04.880
lot of muscles there. It's anario that can be very

1021
04:46:05.040 --> 04:46:09.240
tense at times and maybe needs a little bit more

1022
04:46:09.319 --> 04:46:13.000
pressure than the rest of the body that's up to you.

1023
04:46:17.919 --> 04:46:23.840
You can gently stroke the back of your legs where

1024
04:46:24.799 --> 04:46:29.720
you know obviositely your knee joint. Underneath your knee joint,

1025
04:46:30.840 --> 04:46:44.639
very sensitive, gentle area, and working down to your calf muscles.

1026
04:46:47.560 --> 04:46:53.919
Massage in your calf muscles thoroughly and deeply, if you choose,

1027
04:46:57.400 --> 04:47:16.680
using both hands fingers, digging deep to your ankles, at

1028
04:47:16.720 --> 04:47:22.919
the back of your back of your ankles, just generally

1029
04:47:23.159 --> 04:47:34.080
massage in that area. Maybe left in the leg and

1030
04:47:34.959 --> 04:47:58.119
stretching a little bit. Moving to the right foot massage

1031
04:48:00.840 --> 04:48:07.599
the bottom of your feet and the side of your

1032
04:48:07.680 --> 04:48:24.560
feet can't leaper firm enough so they don't tickle. Just

1033
04:48:24.680 --> 04:48:30.279
allow the pleasure that you get from heavy your feet

1034
04:48:30.400 --> 04:48:40.000
message to just overtake you as I continue to message

1035
04:48:40.080 --> 04:48:49.560
your feet, the bottoms of your feet, the sides, your arches,

1036
04:48:50.279 --> 04:48:55.040
your heel. You can put a lot of pressure into

1037
04:48:55.119 --> 04:49:01.200
your heel and it feels amazing, and the arches need

1038
04:49:01.279 --> 04:49:12.439
to be a bit more gentle. Stretching your toes and

1039
04:49:12.639 --> 04:49:16.720
massage in the bottoms of your toes with my fingers,

1040
04:49:19.159 --> 04:49:32.959
each one individually. Moving over to the left leg to

1041
04:49:33.080 --> 04:49:41.319
do exactly the same thing. Starting at the top of

1042
04:49:41.439 --> 04:49:46.040
the thighs, work in the back of the thighs and

1043
04:49:46.159 --> 04:49:58.560
the sides, massaging deeply and gently the whole area, working

1044
04:49:58.639 --> 04:50:09.159
all the way down. This is an area that maybe

1045
04:50:11.680 --> 04:50:16.639
you could like to spend more time relaxing and messages.

1046
04:50:19.680 --> 04:50:24.959
Perhaps if you wanted, I could make a future recording.

1047
04:50:25.639 --> 04:50:34.439
Want spend more time on one particular area. As she

1048
04:50:34.599 --> 04:50:52.639
moved down, two calf muscles, massagy of calf muscles and gently.

1049
04:50:57.919 --> 04:50:58.639
Moved down.

1050
04:51:01.000 --> 04:51:08.040
You ain't good at your feet, Massage backs of your feet,

1051
04:51:10.080 --> 04:51:19.200
buds of your feet, Stretching your toes and massage in

1052
04:51:19.319 --> 04:51:27.599
each to individually that feeling of pleasure and release the

1053
04:51:28.000 --> 04:51:35.639
experience when you're having your feet and massaged feels creating good.

1054
04:51:47.400 --> 04:51:54.439
Now she turned out of her and your mind playing

1055
04:51:54.560 --> 04:52:07.840
on your back. I'm just gonna start again your nick

1056
04:52:08.000 --> 04:52:22.759
area in your shoulders, just to get back in touch

1057
04:52:22.919 --> 04:52:40.240
with that area. I should move up. I can clean

1058
04:52:40.319 --> 04:52:45.599
my hands a little afresh because now I'm gonna message.

1059
04:52:45.959 --> 04:53:01.799
Your face simply starts off with your forehead. Your eyes

1060
04:53:01.880 --> 04:53:09.759
are closed. Just stretch your eyes a little bit, pushing

1061
04:53:09.880 --> 04:53:26.119
up with your eyebrows, just messding around your scalp, me

1062
04:53:26.279 --> 04:53:35.599
sarting down your cheeks, around your ears into your chaw.

1063
04:53:36.759 --> 04:53:43.639
Gently the sides of your neck.

1064
04:53:47.639 --> 04:53:47.880
Chin.

1065
04:53:59.200 --> 04:54:06.880
They just move down t your leck down to your chest,

1066
04:54:10.639 --> 04:54:18.759
starting message in the very top of your chest. The

1067
04:54:18.880 --> 04:54:32.479
collarbone is in a side of the collarbone, and then

1068
04:54:32.680 --> 04:54:45.119
just message in the hole of the chest. Move the

1069
04:54:45.279 --> 04:54:58.880
chest around because it's quite a large area. You can

1070
04:54:59.040 --> 04:55:07.000
move from what's side to the next, moving my heads

1071
04:55:09.720 --> 04:55:20.520
underneath pretty much arms up, stretching up, stretching some of

1072
04:55:20.560 --> 04:55:28.560
the muscles of your back in the process, moving up

1073
04:55:30.000 --> 04:55:50.080
your chest and then moving down again. Then aloud my

1074
04:55:50.200 --> 04:55:57.759
hands they're just message gently and slide down towards your stomach.

1075
04:55:59.520 --> 04:56:06.000
Start in the middle of your chest, and then gradually

1076
04:56:06.319 --> 04:56:13.560
my head's moving apart and a massage in sliding at

1077
04:56:13.599 --> 04:56:22.560
the same time, moving down to just below your red cage,

1078
04:56:31.880 --> 04:56:42.400
moving down, then massaging up again, giving your chest all

1079
04:56:42.479 --> 04:56:43.439
the attention.

1080
04:56:44.799 --> 04:56:45.799
And it needs.

1081
04:56:47.520 --> 04:57:01.520
To feel completely relaxed, remembering that or circularly focusing on

1082
04:57:01.720 --> 04:57:07.040
your sides as well, an area that really doesn't get

1083
04:57:07.159 --> 04:57:18.919
much attention, that feels really good when it's massaged. Just

1084
04:57:19.080 --> 04:57:26.759
stroking my hands down the sides of your body, just

1085
04:57:26.880 --> 04:57:30.119
below your arms, all the way down to your hips.

1086
04:57:39.759 --> 04:57:46.040
Now move into your stomach area. Can stand on one

1087
04:57:46.240 --> 04:57:48.599
side of you like I did when I dig your

1088
04:57:48.639 --> 04:57:55.840
lower back, when you do a similar process, just stretching

1089
04:57:56.799 --> 04:58:10.479
the muscles from the side, gently massage from one side

1090
04:58:10.560 --> 04:58:19.080
to the next, move in the whole area from blow

1091
04:58:19.119 --> 04:58:23.240
your ribs all the way down to blow your belly butter,

1092
04:58:30.520 --> 04:58:33.599
and then move around to the outside of you and

1093
04:58:33.759 --> 04:58:52.279
repeat that process of relaxing deeply, calmly. You feel the loose,

1094
04:58:54.080 --> 04:58:59.959
You feel free. There's something about having your starch message

1095
04:59:01.439 --> 04:59:08.159
there's different from any other part because we do have

1096
04:59:08.319 --> 04:59:12.720
a tendency in folding a different kind of stress in

1097
04:59:12.840 --> 04:59:22.360
our stomach that we may not be aware of. There's

1098
04:59:22.400 --> 04:59:27.919
an old message your stomach. In front of your stomach.

1099
04:59:29.880 --> 04:59:40.840
They can circles around your belly bottom thing going the

1100
04:59:40.919 --> 04:59:51.400
other way around the gentleness and of freedom that comes

1101
04:59:53.240 --> 05:00:03.119
from feeling how you're feeling as a now, move down

1102
05:00:04.479 --> 05:00:11.680
the tops of your thighs muscles, massaging them, and I

1103
05:00:11.759 --> 05:00:14.880
can do this to your legs at the same time,

1104
05:00:17.119 --> 05:00:26.360
pressing down, massaging deeply those muscles in your thighs, the

1105
05:00:26.560 --> 05:00:35.240
front of your thighs, and moving down to your knees,

1106
05:00:36.200 --> 05:00:48.959
gently massaging your knees, sliding down your shins, pressure on

1107
05:00:49.080 --> 05:01:01.200
the side of your shin gently, softly but firmly, moving

1108
05:01:01.400 --> 05:01:10.560
down to your ankles, stroking the tops of your feet,

1109
05:01:16.680 --> 05:01:22.080
and then with each foot in each hand, just gently

1110
05:01:22.360 --> 05:01:30.680
messaging the whole of the foot, the top, the bottom,

1111
05:01:31.439 --> 05:01:39.439
your heel, your ankle, your toes, massage in every part

1112
05:01:39.639 --> 05:01:47.880
of your feet. It feels so good to still let

1113
05:01:48.040 --> 05:02:06.560
go and enjoy the process, enjoy fear so deeply relaxed,

1114
05:02:13.360 --> 05:02:19.680
so much comfort and so many feelings. You can't just

1115
05:02:19.880 --> 05:02:35.200
from touching your skin, and you can just lie there

1116
05:02:37.479 --> 05:02:46.840
as long as you choose enjoying the fearing of deep

1117
05:02:47.159 --> 05:03:22.919
comfort being massaged. I me enjoy fear depay. And all

1118
05:03:23.000 --> 05:03:32.319
we're gonna do is blow out some candles. In your mind,

1119
05:03:43.919 --> 05:03:54.439
there're gonna be a hundred candles, and you're going to

1120
05:03:54.479 --> 05:04:04.720
blow each one out individually, one by one, starting at

1121
05:04:04.759 --> 05:04:13.759
a hundred. As I counted down my way down to one.

1122
05:04:18.279 --> 05:04:27.200
At least time I say the number, you can imagine

1123
05:04:27.240 --> 05:04:33.680
that candle in front of you, and I'd like you

1124
05:04:33.799 --> 05:04:49.279
to actually eat physically gently blow a candle out, just

1125
05:04:53.159 --> 05:05:01.639
it's not big blow its just a gentle, and that

1126
05:05:02.000 --> 05:05:11.560
candle will extinguish. And then I'll say the next number.

1127
05:05:13.040 --> 05:05:22.479
As we move down, then you just put that one

1128
05:05:22.560 --> 05:05:32.279
out as well. And as we move down the numbers,

1129
05:05:36.840 --> 05:05:45.880
you'll find yourself feeding more, more relaxed. If you need

1130
05:05:47.599 --> 05:05:56.840
to sleep, you also find yourself becoming incredibly tired and sleeping.

1131
05:06:00.680 --> 05:06:08.119
In fact, you may struggle to blow out all one

1132
05:06:08.279 --> 05:06:25.119
hundred of these candles unless you feel more and more

1133
05:06:25.479 --> 05:06:53.240
deeply relaxed, more and more deeply tied. Then the fur

1134
05:06:53.799 --> 05:07:09.880
you go down, the more my starts to drift. You

1135
05:07:10.080 --> 05:07:16.919
may find that you stop listening to me after a while.

1136
05:07:25.560 --> 05:07:30.000
And even though that may be background sounds where you are,

1137
05:07:34.880 --> 05:07:46.040
you'll be aware of those sounds at the moment, be

1138
05:07:46.439 --> 05:08:01.639
may start to just or even notice them at all,

1139
05:08:04.400 --> 05:08:17.840
because they are unimportant where I am. Look at the

1140
05:08:18.000 --> 05:08:25.159
sounds of the birds, it's all horrist The beigein likes

1141
05:08:25.240 --> 05:08:30.479
to say I love you sometimes. And there's the old

1142
05:08:30.599 --> 05:08:41.639
playue that goes by maybe traffic and trains in the distance,

1143
05:08:47.919 --> 05:09:02.959
but none that it is important whatsoever. Candles blowouts less

1144
05:09:03.040 --> 05:09:21.520
important anything is, or candles blowouts the further seemed to

1145
05:09:23.479 --> 05:09:44.400
move away sounds, general date days, stuff seems to just

1146
05:09:47.240 --> 05:10:06.520
away on its own, feel calm with every candle you

1147
05:10:06.759 --> 05:10:26.560
go out. Died in the next number. Did you hear

1148
05:10:26.720 --> 05:10:37.720
me say? Then you buy that candle out and see

1149
05:10:45.720 --> 05:11:09.200
so easy, so simple. You can start by introducing the

1150
05:11:09.520 --> 05:11:12.040
first candle.

1151
05:11:15.639 --> 05:11:27.799
She's a hundred first candles one hundred.

1152
05:11:32.680 --> 05:11:48.119
When you blow that candle out, you'll find immediately light.

1153
05:11:49.959 --> 05:12:01.479
Change in how you feel, as well as a.

1154
05:12:01.639 --> 05:12:23.759
Real sense of positivity, crying, VINGI relaxa shed, sleepiness, spending

1155
05:12:32.599 --> 05:13:21.319
starting were one hundred my cant now nineteen nine, canned

1156
05:13:24.159 --> 05:15:25.560
ninety eight, Can ninety seven, I night five, night four,

1157
05:15:56.759 --> 05:18:21.639
night three nine, nine eight eight.

1158
05:18:44.520 --> 05:19:49.599
Eight eight.

1159
05:20:43.560 --> 05:23:19.840
Nine five eight s.

1160
05:25:00.959 --> 05:25:15.759
Seventy nine, Can.

1161
05:25:21.119 --> 05:26:33.639
Seventy eight, seventy seven, CAN seventy six, seventy five, cantle

1162
05:26:36.479 --> 05:28:15.240
seventy four, cand seventy three, se se set one seventeen

1163
05:28:38.479 --> 05:29:28.240
sixty nine sixteen eight, candle sixty seven, candle sixty five,

1164
05:29:36.599 --> 05:30:40.400
county sixty four, candle sixty four, candles sixty thirty, candle

1165
05:30:42.479 --> 05:32:52.040
sixty sixty, sixty, fifty nine and fifty eight Can fifty seven,

1166
05:33:17.959 --> 05:33:48.840
fifty six, Canto.

1167
05:33:51.759 --> 05:34:43.319
Fifty five, candle fifty four, fifty.

1168
05:34:44.479 --> 05:37:42.720
Three fifty fifty cant Can fifty two fifty four nine

1169
05:38:18.000 --> 05:40:09.680
foot eighties foods five.

1170
05:41:22.599 --> 05:42:07.720
Yes four.

1171
05:42:50.680 --> 05:46:20.159
Thirty eight cattle thirty seven, cattle thirty five, thirty three,

1172
05:46:56.639 --> 05:46:57.720
thirty one.

1173
05:47:18.599 --> 05:49:07.880
Shu.

1174
05:49:08.040 --> 05:52:17.840
No what she ate? Wait seven thirty six waity five

1175
05:54:24.040 --> 05:55:44.240
ch wait.

1176
05:56:21.759 --> 06:03:49.919
Si Si stayhhhhhhhhhh n.

1177
06:04:53.759 --> 06:05:11.759
Eight sh.

1178
06:10:00.959 --> 06:10:08.599
And or.

1179
06:10:14.439 --> 06:10:21.599
Let go of all of those thoughts, worries, concerns about

1180
06:10:21.680 --> 06:10:28.240
the past, thoughts about the future, and even things you've

1181
06:10:28.279 --> 06:10:36.000
been thinking about today. Just let it all go because

1182
06:10:36.080 --> 06:10:43.680
none of it is useful in this moment. This is

1183
06:10:44.720 --> 06:11:04.159
your opportunity to just focus on feeling relaxed, allowing yourself

1184
06:11:04.319 --> 06:11:12.080
to get in touch with that natural since a peace

1185
06:11:14.759 --> 06:11:20.400
that we all have within us. It's available for everyone.

1186
06:11:21.560 --> 06:11:26.479
It just sometimes takes a little bit of effort to

1187
06:11:26.639 --> 06:11:32.680
set up the right time and place in order for

1188
06:11:32.799 --> 06:11:39.759
you to just let go. Because when you do decide

1189
06:11:42.119 --> 06:11:47.439
to let go and relax, that's what your body starts

1190
06:11:47.520 --> 06:11:57.759
to do because you've chosen, You've chosen to just allow

1191
06:11:57.919 --> 06:12:03.759
your body to unwind and your mind starts to slow down.

1192
06:12:07.119 --> 06:12:11.520
And it's a nice feeling. It's a nice feeling at

1193
06:12:11.520 --> 06:12:17.479
the beginning, just to know that you have chosen to

1194
06:12:17.639 --> 06:12:26.680
decide to relax deeply, and because you've made that decision,

1195
06:12:28.479 --> 06:12:35.520
your body or just follow suit because sometimes all the

1196
06:12:35.680 --> 06:12:40.400
muscles in your body need is just permission from you

1197
06:12:41.479 --> 06:12:49.919
to relax, because so often we're busy, we're going from

1198
06:12:50.040 --> 06:12:54.000
here to there, we're walking around, and we're doing stuff,

1199
06:12:56.319 --> 06:13:03.159
and the body doesn't have any time space to really

1200
06:13:04.080 --> 06:13:10.200
relax deeply. So it kind of waits for you to

1201
06:13:10.439 --> 06:13:14.639
lead the way, waits for your permission.

1202
06:13:19.000 --> 06:13:19.680
And when you do.

1203
06:13:21.319 --> 06:13:26.479
Give your permission, when you give the say so, when

1204
06:13:26.560 --> 06:13:34.439
you say okay, it's time for your body to let

1205
06:13:34.560 --> 06:13:46.200
go completely and relax totally, your body just follows. So

1206
06:13:46.799 --> 06:13:57.680
like a breath of relief. Are relax have feeling at

1207
06:13:57.720 --> 06:14:00.520
the end of the day over very is a cool

1208
06:14:00.639 --> 06:14:04.360
day that you may experience in the past. But you

1209
06:14:04.479 --> 06:14:07.240
get home and you just sit down in a chair,

1210
06:14:08.319 --> 06:14:12.159
maybe you kick your shoes off, and our off feels

1211
06:14:12.560 --> 06:14:17.159
so nice. I know that you don't have to get

1212
06:14:17.279 --> 06:14:22.319
up again for a little while at least if you choose,

1213
06:14:22.439 --> 06:14:24.639
you can just sit there for me be an hour

1214
06:14:24.840 --> 06:14:38.240
to feels listen, and just by sitting down like that,

1215
06:14:39.720 --> 06:14:44.759
your body knows that it's time to relax. Your body

1216
06:14:45.439 --> 06:14:50.959
has been given permission from you because it's a mindset.

1217
06:14:52.479 --> 06:15:01.200
In your mind, you're prepared to let go of everything

1218
06:15:03.639 --> 06:15:13.040
and just completely allow the stress of your body to evaporate.

1219
06:15:16.720 --> 06:15:20.240
Any tensions can just gradually.

1220
06:15:22.319 --> 06:15:22.680
Vanish.

1221
06:15:29.200 --> 06:15:40.880
It's almost like magic, really, because that sense of relaxation

1222
06:15:41.200 --> 06:15:47.200
in your body, it's a very natural state. It's not

1223
06:15:47.400 --> 06:15:52.240
something unusual. It may feel unusual when you first start

1224
06:15:52.319 --> 06:15:57.000
to relax, you if you haven't really spent a lot

1225
06:15:57.040 --> 06:16:01.479
of time focusing and giving yourself this space to let

1226
06:16:01.520 --> 06:16:09.040
go completely. In legs, they seem most stalien, but it isn't.

1227
06:16:10.560 --> 06:16:16.479
It's actually the most natural thing in the world to

1228
06:16:16.680 --> 06:16:26.799
lego completely, to relax totally, the most natural thing in

1229
06:16:26.919 --> 06:16:39.439
the world to allow yourself to feel really calm in

1230
06:16:39.560 --> 06:16:46.360
your mind. And it is almost like a literal unwinding.

1231
06:16:50.200 --> 06:16:58.080
Slightly press a button and all at tension just releases.

1232
06:16:59.520 --> 06:17:03.439
It's like a wheel like a cob by the inside

1233
06:17:03.439 --> 06:17:06.799
of a clock. Just don't winding, and so I should.

1234
06:17:06.840 --> 06:17:11.439
I could see that the little wind up, not that

1235
06:17:11.520 --> 06:17:16.400
it's used, just going the opposite way. The energy is

1236
06:17:16.520 --> 06:17:24.319
to wind it up, and the energy that frometic stress

1237
06:17:24.799 --> 06:17:34.759
for energy gradually winding down, losing its power, losing its strength.

1238
06:17:37.279 --> 06:17:46.560
There's a sense of relaxation become stronger and deeper, and

1239
06:17:46.880 --> 06:17:56.759
you may find the relaxed you feel your mind starts

1240
06:17:56.919 --> 06:18:05.720
to wander. Maybe you seem to stop listening to me

1241
06:18:05.919 --> 06:18:11.919
for a while, your mind goes somewhere else, and you

1242
06:18:12.799 --> 06:18:18.000
realize you're listening to me again, and that was just

1243
06:18:18.159 --> 06:18:26.520
your mind to drifted to sleep, which is quite natural,

1244
06:18:28.080 --> 06:18:36.599
because sometimes when we're stressed tense, we may actually be

1245
06:18:37.400 --> 06:18:44.520
aware of what we need and we physically emotionally need

1246
06:18:45.000 --> 06:18:52.759
in this moment. But when you allow your body and

1247
06:18:52.959 --> 06:19:04.119
mind to relax completely, you let go all thoughts, concerns, worries, ideas,

1248
06:19:05.560 --> 06:19:10.119
all thet go, allow them to drop into the floor.

1249
06:19:15.639 --> 06:19:21.599
You start to get in touch with the feelings of

1250
06:19:23.520 --> 06:19:34.400
such relaxation. Feelings so nice to be in touch with

1251
06:19:35.200 --> 06:19:43.720
the calmness of the different body parts. As day become

1252
06:19:44.080 --> 06:19:57.840
looser and looser, even your breathing seems easier and more natural,

1253
06:19:59.400 --> 06:20:06.840
evidentless as I call it into the story of mouthful

1254
06:20:07.000 --> 06:20:19.279
nose into your nance, breathing in comforts and relaxation, and

1255
06:20:19.400 --> 06:20:27.840
then just breathing out any excess remain intentional stress from

1256
06:20:27.919 --> 06:20:36.599
every part of your body and mind. As you start

1257
06:20:36.720 --> 06:20:42.759
to focus on your mind, maybe you notice that things

1258
06:20:45.439 --> 06:20:53.319
come to a standstill, maybe just much much lower than before,

1259
06:20:56.520 --> 06:21:03.479
because your mind is not really needed when listening to

1260
06:21:03.680 --> 06:21:13.279
my voice, which allows your mind to relax just as

1261
06:21:13.479 --> 06:21:24.439
deep as your body. That sychronicity between the relaxation of

1262
06:21:24.720 --> 06:21:37.639
your body relaxation of your mind. Let you know, feeling

1263
06:21:38.680 --> 06:21:57.520
completely calm, leaves relaxed is a great experience. He has

1264
06:22:02.040 --> 06:22:10.479
so many positive benefits for your body, mind, and your life.

1265
06:22:13.159 --> 06:22:19.639
To be able to let go everything and to relax

1266
06:22:20.959 --> 06:22:32.159
completely you know, all parts, everybody and mind. Even your

1267
06:22:32.279 --> 06:22:49.240
bodies arised, with your muscle arise, even the skin that

1268
06:22:49.599 --> 06:22:54.799
covers your body is relaxed.

1269
06:23:00.119 --> 06:23:04.799
Every that you have.

1270
06:23:06.799 --> 06:23:24.759
Also deepay relaxed, and your brain really starts the feel

1271
06:23:25.119 --> 06:23:26.560
the benefits.

1272
06:23:27.759 --> 06:23:28.119
With this.

1273
06:23:29.720 --> 06:23:42.959
Heaving relaxation. Let's you focus the side of your scalp

1274
06:23:43.479 --> 06:23:49.240
where your brain is. You can start to realize and

1275
06:23:49.520 --> 06:24:06.560
mactice the benefits whether your brain relaxing, depayatial brain contiguous torks.

1276
06:24:09.680 --> 06:24:19.520
Since those messages to the rest of the body did

1277
06:24:21.520 --> 06:24:31.400
to re works, depay.

1278
06:24:33.240 --> 06:24:37.240
Relax more.

1279
06:24:39.240 --> 06:24:57.159
Complainely, let it go. Any remaining thoughts ocnsens just drop

1280
06:24:57.479 --> 06:25:06.639
into the floor because they are not necessary in this moment,

1281
06:25:09.040 --> 06:25:22.159
this moment of deep reaxation and calmness. Feeling your brain

1282
06:25:24.159 --> 06:25:46.880
with deep concentrated heathing, calming, relaxing, every part of your

1283
06:25:47.000 --> 06:26:08.319
brain feeling so loose and comfortable, so relaxed and beaceful.

1284
06:26:11.520 --> 06:26:14.439
Your brain feels.

1285
06:26:15.520 --> 06:26:16.159
Sun light.

1286
06:26:18.439 --> 06:26:29.959
That's so healthy, that sense of deep deep comfort breeding

1287
06:26:30.840 --> 06:26:43.599
does allow you to enjoy those ever increase in sensations

1288
06:26:43.919 --> 06:26:58.319
of comfort that is spreading throughout your body, relaxing each

1289
06:27:00.599 --> 06:27:25.159
every must body deeper, deeper, much deeper than before, much

1290
06:27:28.560 --> 06:27:56.000
countiv spreaded through new body. Mind so peaceful, calm, so peaceful,

1291
06:27:58.439 --> 06:28:20.200
and your body let you go everything and everything so peaceful,

1292
06:28:21.200 --> 06:28:40.439
call so relaxed. Every second the passes you film.

1293
06:28:42.360 --> 06:29:03.240
D d pas, d PA and gles.

1294
06:29:03.639 --> 06:29:08.080
Came circl.

1295
06:29:11.840 --> 06:29:13.520
Be for.

1296
06:29:16.360 --> 06:29:31.479
So very piece head built your ties, such piece and

1297
06:29:31.880 --> 06:29:48.000
comfort grin all the time. Such peace and comfort spread

1298
06:29:49.319 --> 06:29:52.240
through your body, your mind.

1299
06:29:54.479 --> 06:30:08.439
Deeper, deeper, s comforts, spreading and sinking deeper.

1300
06:30:10.759 --> 06:30:27.200
To every remus of your body. Sill amazing, so relaxed.

1301
06:30:29.919 --> 06:30:31.159
Space, so.

1302
06:30:35.919 --> 06:30:37.759
Sir, RELs.

1303
06:30:41.720 --> 06:31:02.080
Pace, letsing go everything. The body scan see on firstly

1304
06:31:02.279 --> 06:31:06.959
how you feel in your body, not trying to change

1305
06:31:07.680 --> 06:31:13.319
how you feel, not trying to relax, not trying to

1306
06:31:13.520 --> 06:31:20.680
move away from any discomfort or stress or tension. Just accepting,

1307
06:31:22.200 --> 06:31:27.279
observing and accepting how you feel in the different parts

1308
06:31:27.360 --> 06:31:34.040
of your body. Just allowing yourself to be exactly as

1309
06:31:34.119 --> 06:31:45.599
you are, to notice, to get in touch with how

1310
06:31:45.680 --> 06:31:56.639
you actually feel in this moment. Start off by focusing

1311
06:31:57.959 --> 06:32:10.639
on your hands. Just be aware of your hands. Like

1312
06:32:10.759 --> 06:32:15.159
you to move your hands around. Just maybe move your

1313
06:32:15.439 --> 06:32:21.159
fingers a little bit. I've been in closer your hands

1314
06:32:22.000 --> 06:32:28.799
very gently, just so thing you can get in touch

1315
06:32:29.159 --> 06:32:41.959
with how your hands and your fingers feel, very very

1316
06:32:42.360 --> 06:32:59.919
slow movements. Focusing now on your feet, if you can

1317
06:33:00.400 --> 06:33:05.720
just do kind of an equivalent with your feet you've

1318
06:33:05.919 --> 06:33:12.119
just done with your hands. Maybe turn in your ankles,

1319
06:33:14.119 --> 06:33:23.840
moving your feet around, moving your toes gently, only very

1320
06:33:25.880 --> 06:33:35.520
gently and very slowly, noticing the hell your feet fill

1321
06:33:37.560 --> 06:33:50.880
in this moment. Focusing now on your eyes, I'd like

1322
06:33:51.000 --> 06:33:58.000
you to just focus on your eyelids. Maybe you can

1323
06:33:58.200 --> 06:34:02.360
open and close your eyes a couple of times. Do

1324
06:34:02.439 --> 06:34:06.200
you really get in touch with how you feel when

1325
06:34:06.240 --> 06:34:14.360
you do close your eyes The muscle changes in your

1326
06:34:14.439 --> 06:34:21.040
eyes when you do close them, maybe raising your eyebrows,

1327
06:34:22.799 --> 06:34:30.599
it stretches the tops of your eyes, perhaps squinting your eyes,

1328
06:34:34.400 --> 06:34:39.680
scrunching up your eyes just so you can really get

1329
06:34:39.759 --> 06:34:53.439
in touch all aspects of how your eyes feel right now.

1330
06:35:02.880 --> 06:35:09.319
Now focusing on your thighs, then it just starts you

1331
06:35:09.479 --> 06:35:20.119
to gently tense your thighs, just very very gently, just enough.

1332
06:35:21.439 --> 06:35:33.400
See you can become more atuned to the physical sensation

1333
06:35:35.159 --> 06:35:40.319
of your upper legs, the front of your thighs, and

1334
06:35:40.439 --> 06:35:53.759
the backs of your thigh noticing and observing how your

1335
06:35:53.959 --> 06:36:09.040
thighs feel right now, moving your focus to the back

1336
06:36:09.119 --> 06:36:15.680
of your neck, just noticing the back of your neck

1337
06:36:17.159 --> 06:36:22.560
the muscles, of course, they lead to the side of

1338
06:36:22.639 --> 06:36:27.200
your neck. They also lead to the top of your back,

1339
06:36:29.479 --> 06:36:34.599
which leads to your shoulders. So as you focus on

1340
06:36:35.200 --> 06:36:40.560
the back of your neck, maybe you can move your

1341
06:36:40.720 --> 06:36:49.439
head gently upwards as if you're looking up. Maybe moving

1342
06:36:49.520 --> 06:36:57.360
your head down as if you're looking down. Perhaps moving

1343
06:36:57.400 --> 06:37:07.599
your head side to side, right, left, only very slowly,

1344
06:37:10.040 --> 06:37:18.279
very gently. I'm not trying to force anything. It has

1345
06:37:18.479 --> 06:37:27.599
to be very very gentle, just so you can.

1346
06:37:29.159 --> 06:37:30.680
Be more.

1347
06:37:32.400 --> 06:37:41.840
In touch with the feelings, with the sensations of physical

1348
06:37:43.200 --> 06:37:52.439
sensations of how the back of your neck feels. Right now,

1349
06:38:00.119 --> 06:38:07.959
as we now focus on the tops of your arms,

1350
06:38:10.360 --> 06:38:15.400
the parts where your biceps and dry steps between your

1351
06:38:15.479 --> 06:38:24.880
elbow and your shoulders. To focus on those parts, the tops.

1352
06:38:24.639 --> 06:38:25.479
Of your arms.

1353
06:38:27.720 --> 06:38:35.240
You may like to just tense them, but very very

1354
06:38:35.439 --> 06:38:45.040
chicking and slowly. See you're straining or put in any

1355
06:38:46.319 --> 06:38:56.240
pressure whatsoever on your arms. It's just soothly you can

1356
06:38:58.880 --> 06:39:06.360
gain more of a sense of how your upper arms.

1357
06:39:07.639 --> 06:39:08.840
Are feeling.

1358
06:39:10.799 --> 06:39:22.720
In this moment. Just noticing as you gently, very gently

1359
06:39:24.639 --> 06:39:38.319
and slowly tightening the muscles. And then MACKO, notice how

1360
06:39:38.479 --> 06:39:53.599
the tops of your arms feel right now as ow

1361
06:39:54.200 --> 06:40:04.080
focus on your stomach, the area the lower captain, an

1362
06:40:04.119 --> 06:40:06.599
area below your belly button.

1363
06:40:08.680 --> 06:40:10.279
Moving all the way down.

1364
06:40:13.439 --> 06:40:23.200
To your hips, just a part of your crime. Maybe

1365
06:40:23.439 --> 06:40:31.080
you're able to tense these muscles in that area very

1366
06:40:33.319 --> 06:40:46.319
very gently and slowly. If that's a difficult thing to

1367
06:40:48.000 --> 06:40:57.000
maybe you can just move your body, pushing your stomach up.

1368
06:40:58.720 --> 06:41:02.560
Maybe move a lot to a side US no hips,

1369
06:41:04.720 --> 06:41:15.720
just sa get in cheap hell your lower outto an

1370
06:41:15.919 --> 06:41:22.159
area is feeling.

1371
06:41:24.520 --> 06:41:25.479
In this moment.

1372
06:41:31.759 --> 06:41:42.119
I just want to send the physical sensations with your

1373
06:41:42.279 --> 06:42:07.240
lower abdomen as your attention to your mouth to see

1374
06:42:07.439 --> 06:42:16.639
your lips, then inside your mouth, your teeth, your gums,

1375
06:42:18.040 --> 06:42:32.240
your tongue. Just not decend have your tongue and your

1376
06:42:32.319 --> 06:42:34.319
mouth feels.

1377
06:42:36.919 --> 06:42:36.959
It.

1378
06:42:37.119 --> 06:42:46.159
May help by moving your tongue around your mouth it

1379
06:42:46.799 --> 06:42:54.200
to your left, maybe pressing it gently against the side

1380
06:42:54.360 --> 06:43:00.279
of your mouth, and then to the right. Chick need

1381
06:43:00.560 --> 06:43:08.520
to decide your mouth, perhaps pressing up against them on

1382
06:43:08.720 --> 06:43:15.479
top of your mouth and then down chackly against the

1383
06:43:15.599 --> 06:43:26.759
bottom of your mouth, always very slowly, in a very

1384
06:43:29.400 --> 06:43:30.720
very gentle.

1385
06:43:35.159 --> 06:43:36.360
So that you can.

1386
06:43:39.959 --> 06:44:03.759
Be aware how you feel in your mouth area. Now

1387
06:44:08.200 --> 06:44:24.799
that's to focus on your wrists. Don't ask you to

1388
06:44:25.040 --> 06:44:35.080
maybe just writing your wrists. Put your hands in a

1389
06:44:35.360 --> 06:44:43.759
circular motion very shackly and slowly.

1390
06:44:45.919 --> 06:44:46.000
Just.

1391
06:44:47.799 --> 06:45:04.080
Sightly again, feel the sensations that he.

1392
06:45:04.520 --> 06:45:06.520
Are currently.

1393
06:45:07.479 --> 06:45:26.520
Experiences in your rists. Perhabsolutely anyans uen down the game

1394
06:45:27.799 --> 06:45:32.599
very very champlain.

1395
06:45:35.319 --> 06:45:37.880
And slightly.

1396
06:45:46.159 --> 06:46:24.520
Rychean song. Start to observe lower back. The bad part

1397
06:46:24.880 --> 06:46:42.119
is just above your hips where your coxis are the

1398
06:46:42.360 --> 06:46:49.520
whole area which also really does include the signs your

1399
06:46:49.599 --> 06:47:01.319
body because those muscles are very much connected. Those muscles

1400
06:47:02.240 --> 06:47:12.240
also move into your hyperia, connecting too your buttocks, sides

1401
06:47:12.439 --> 06:47:27.240
of your apps. And if you're physically able to do so,

1402
06:47:29.479 --> 06:47:39.240
maybe you can very gently just move your body ever

1403
06:47:39.560 --> 06:47:56.159
is slightly, very slowly from side to side, just enough, Yeah,

1404
06:47:58.639 --> 06:48:06.040
to e gauge how you feel.

1405
06:48:08.400 --> 06:48:09.520
Your low back.

1406
06:48:16.959 --> 06:48:32.119
Perhaps sickly, your hips gently up and down, gently and

1407
06:48:32.880 --> 06:48:37.639
slowly in order.

1408
06:48:42.200 --> 06:48:43.759
The touch.

1409
06:48:46.080 --> 06:49:09.840
With the physical sensations of your low back. As we know,

1410
06:49:15.240 --> 06:49:26.279
your attention to your joe an area of your chin

1411
06:49:27.720 --> 06:49:36.520
or help to the area ears on oh lor joe.

1412
06:49:46.759 --> 06:49:47.479
If you just.

1413
06:49:49.680 --> 06:49:56.200
It's like great to do Sime, gently open your mouth.

1414
06:49:59.560 --> 06:50:10.119
Why it's nice stretching just very gently and slowly, my

1415
06:50:10.400 --> 06:50:34.400
being your own inclosing mound, very gently and slowly, study can.

1416
06:50:37.360 --> 06:50:38.720
Be touched.

1417
06:50:45.000 --> 06:51:22.880
Without your joy feels now like to sit down chest area.

1418
06:51:32.880 --> 06:51:41.119
I need to do anything to my chest because its

1419
06:51:41.759 --> 06:52:01.200
every time brain livea suvery gently and superbly automatically with

1420
06:52:01.560 --> 06:52:28.680
each crap you take your focus on chests, what you

1421
06:52:28.919 --> 06:53:00.319
pray in your focus.

1422
06:53:01.799 --> 06:53:14.560
To your forms, John, elbows, Maybe you're able to.

1423
06:53:17.400 --> 06:53:28.479
Very chickly and slowly dance the muscles in your forms,

1424
06:53:31.959 --> 06:53:38.599
and when you do that, you can film your elbows

1425
06:53:38.880 --> 06:54:15.799
as well, very gently and slowly. Jack came softly save

1426
06:54:20.919 --> 06:54:59.400
fours the talpones. Focus the rest of the bank, upper

1427
06:54:59.520 --> 06:55:21.040
back and the middle the middle of your band. Again,

1428
06:55:21.720 --> 06:55:37.919
this spart of your body. Also, every time crave, they

1429
06:55:38.040 --> 06:55:51.479
don't notice that usually I should up serve your other

1430
06:55:51.759 --> 06:55:59.919
bank in the middle of your bank can really feel

1431
06:56:04.159 --> 06:57:12.599
chats forcus into everything, but eks cry that muscles those buyers.

1432
06:57:14.599 --> 06:57:16.080
In the mid section.

1433
06:57:43.400 --> 06:57:55.360
Just like to say, how do I hate feel right now?

1434
06:58:02.799 --> 06:58:22.520
Chick gently my hands maybe side to side and gently

1435
06:58:22.840 --> 06:59:26.479
hill gently softly. It's everything starts to slow down, including

1436
06:59:26.639 --> 06:59:34.840
the thoughts in your mind and your mind itself just

1437
06:59:35.479 --> 06:59:41.599
starts to gradually. It doesn't have to be instant, but

1438
06:59:41.799 --> 06:59:51.959
just gradually starting too. It's almost like time is storing chin.

1439
06:59:55.840 --> 07:00:01.799
It's a slower pace to maybe what you're used to

1440
07:00:04.159 --> 07:00:12.119
in your day to day life. It's a slower movement

1441
07:00:15.200 --> 07:00:37.799
of energy, very small movements which make up the larger movements,

1442
07:00:39.400 --> 07:00:40.520
which is always the case.

1443
07:00:43.880 --> 07:00:43.959
Now.

1444
07:00:44.040 --> 07:00:48.599
When you move your hand, it might seem like it's

1445
07:00:48.720 --> 07:00:54.400
one movement, but it's lots of minute different muscles moving

1446
07:00:56.599 --> 07:01:05.599
in accordance with each other. And what happens in this

1447
07:01:07.479 --> 07:01:22.119
space that we're sharing is we move from that big

1448
07:01:26.720 --> 07:01:43.799
movement into those smaller movements, starting to focus on how

1449
07:01:43.880 --> 07:01:50.200
your body feels, not just as a whole, not just

1450
07:01:51.040 --> 07:01:55.479
oh I'm feeling this way, I'm feeling stressed or tense,

1451
07:01:55.759 --> 07:02:01.360
or I'm feeling relaxed and calm, feeling this way and

1452
07:02:01.479 --> 07:02:12.959
feeling that way. Starting to notice that your body begins

1453
07:02:13.040 --> 07:02:29.080
to present to you small feelings around your body, small

1454
07:02:29.599 --> 07:02:46.520
physical sensations in your legs, whether pleasurable or not. Maybe

1455
07:02:48.880 --> 07:02:55.479
resisting the temptation to label them or to judge them,

1456
07:02:56.959 --> 07:03:03.000
those feelings, us thinking them, thinking about them is just

1457
07:03:03.240 --> 07:03:21.119
being neutral, just feelings, not being particularly concerned, just noticing

1458
07:03:22.479 --> 07:03:36.040
what your body is telling you. Feelings in your arms

1459
07:03:39.000 --> 07:03:43.959
instead of feeling the whole of the arm, Maybe notice

1460
07:03:44.240 --> 07:03:57.080
those individual feelings, all those different muscles and the skin

1461
07:04:00.319 --> 07:04:06.040
that has of your arms, that all the internal parts

1462
07:04:06.080 --> 07:04:22.319
of your arms, the veins, the bones, just being aware

1463
07:04:22.400 --> 07:04:30.840
of maybe your elbow on your right arm has a

1464
07:04:31.000 --> 07:04:42.479
certain feeling. Maybe you're left wrist also has its own

1465
07:04:43.759 --> 07:05:03.639
individual physical sensation. What about your forearm and your right arm,

1466
07:05:05.799 --> 07:05:19.000
you're right forearm. There may not be any particular feeling

1467
07:05:19.159 --> 07:05:27.159
that you could even give a name to, may not

1468
07:05:27.360 --> 07:05:32.360
feel like anything other than just a feeling. You know

1469
07:05:32.560 --> 07:05:45.000
it's there. The feelings in your shoulders, perhaps your shoulders

1470
07:05:45.080 --> 07:05:48.680
when you think about them, kind of almost like they're

1471
07:05:48.680 --> 07:05:55.279
the same, you know, the same feeling almost like you

1472
07:05:55.599 --> 07:06:00.599
both of your shoulders are just one thing worse they're not.

1473
07:06:09.279 --> 07:06:14.560
And when you focus on your left shoulder and then

1474
07:06:14.680 --> 07:06:21.279
on your right shoulder, maybe find that you move the

1475
07:06:21.439 --> 07:06:32.159
muscles a little bit, maybe tense the muscles gently, noticing

1476
07:06:33.520 --> 07:07:04.400
the difference in each shoulder, your lower back, the left

1477
07:07:04.560 --> 07:07:08.400
side of your lower back and the right side of

1478
07:07:08.520 --> 07:07:20.880
your lower back of course connection to your buttocks and

1479
07:07:21.040 --> 07:07:32.959
to your hips, and also moving up into the middle

1480
07:07:33.000 --> 07:07:46.680
of your back. And sometimes like right now, actually I

1481
07:07:46.799 --> 07:07:50.400
want to focus on their part. When I focused on

1482
07:07:50.520 --> 07:07:56.319
my buttocks and then I focused on the middle of

1483
07:07:56.400 --> 07:07:59.279
my back, it almost felt like the muscles in my

1484
07:07:59.439 --> 07:08:09.400
lower back were being stretched very gently, just stretched a

1485
07:08:09.479 --> 07:08:17.599
little bit. Even though I wasn't doing anything to try

1486
07:08:17.880 --> 07:08:23.040
to stretch your lower back, it just seemed to happen.

1487
07:08:24.240 --> 07:08:41.840
The feeling of very gently stretching your lower back comes along.

1488
07:08:45.520 --> 07:09:08.880
I have feeling in your chest, just noticing what sensations

1489
07:09:10.479 --> 07:09:28.159
you are experiencing in your chest right now. And there's

1490
07:09:28.200 --> 07:09:32.360
so much of the chest. Obviously, there's the collar bone

1491
07:09:32.520 --> 07:09:39.319
leading to the chest. You've got the chest bone, you've

1492
07:09:39.319 --> 07:09:47.639
got the muscles in your chest. Of course, if you're female,

1493
07:09:48.360 --> 07:09:55.520
there's possibly the breasts. If you're male, you've got the

1494
07:09:58.360 --> 07:10:04.119
different might not that different these days, but there may

1495
07:10:04.159 --> 07:10:12.599
be more muscles at the top of the chest, but

1496
07:10:12.759 --> 07:10:17.840
at the side underneath it's pretty much the same. Whether

1497
07:10:17.840 --> 07:10:22.479
you're a man or a woman. There's muscles there, muscles

1498
07:10:22.520 --> 07:10:27.520
that stretch out to your back as well as breast

1499
07:10:27.560 --> 07:10:36.159
tissue stretches and moves into your back. To just being

1500
07:10:36.240 --> 07:10:55.720
aware of your chest, being with whatever feeling there is

1501
07:10:57.119 --> 07:11:15.680
in your chest. And when I noticed that, I focus

1502
07:11:15.840 --> 07:11:23.520
on my chest, I feel it in my back and

1503
07:11:23.599 --> 07:11:27.680
my upper back. I mean, I guess the obvious reason

1504
07:11:27.720 --> 07:11:37.959
would be because you know, I'm breathing in and it

1505
07:11:38.119 --> 07:11:41.479
stretches my chest and my back at the same time.

1506
07:11:49.279 --> 07:12:05.119
It feels it feels okay, doesn't feel a little bit

1507
07:12:05.159 --> 07:12:12.080
of pain in my right chest A little bit not pain,

1508
07:12:12.240 --> 07:12:22.200
but little discomfort, maybe stiffness possibly, I don't know. I

1509
07:12:22.319 --> 07:12:30.400
notice my shoulders are also wanting to flex for some reason.

1510
07:12:32.560 --> 07:12:40.000
I think that's probably part of my upper back, that

1511
07:12:40.159 --> 07:12:45.080
connection between my shoulders and my other back, because I

1512
07:12:45.119 --> 07:12:50.159
can move my shoulders and stretch the muscles in my back,

1513
07:12:52.639 --> 07:12:54.159
moving the shoulders backwards.

1514
07:12:55.040 --> 07:12:55.639
What up.

1515
07:12:57.560 --> 07:13:03.919
Which then moves? I think it's the caapulous in your back.

1516
07:13:13.959 --> 07:13:22.000
It feels quite nice. Actually, good thing about this is

1517
07:13:22.119 --> 07:13:30.720
you can, if you want to, you can just flex

1518
07:13:31.439 --> 07:13:43.439
or stimulate the various muscles in your body gently in

1519
07:13:43.639 --> 07:13:47.479
order to get more of a sense of how they feel.

1520
07:13:54.799 --> 07:14:02.560
And when you're relaxing, when you do tense and muscle,

1521
07:14:04.080 --> 07:14:07.880
then you let it go and let it relax. It

1522
07:14:08.080 --> 07:14:20.639
relaxes way more than it would normally. You have to

1523
07:14:21.599 --> 07:14:27.479
feel that you're able to do that. There's no point

1524
07:14:27.479 --> 07:14:32.959
in doing it if there's an issue with the per

1525
07:14:33.200 --> 07:14:39.319
part of your body. You need to be gentle with

1526
07:14:39.439 --> 07:14:56.119
yourself at all times when relaxing deeply, it's important to

1527
07:14:56.200 --> 07:15:11.959
be kind to yourself. As you notice your mind. How

1528
07:15:12.080 --> 07:15:21.040
much has your mind slowed down since we started this recording.

1529
07:15:37.080 --> 07:15:52.680
How come and peaceful is your mind right now? We

1530
07:15:52.720 --> 07:15:58.279
have nothing to think about and just my voice to

1531
07:15:58.439 --> 07:16:09.119
listen to. Because you know the intention behind this recording,

1532
07:16:10.560 --> 07:16:18.159
this relaxation, at the very least, for you to feel

1533
07:16:18.400 --> 07:16:22.799
more relaxed at the end of the recording than you

1534
07:16:23.040 --> 07:16:34.919
did at the beginning, at the very least, for your

1535
07:16:35.119 --> 07:16:46.439
mind to slow down because your body continues to relax

1536
07:16:51.840 --> 07:17:05.000
because that's what you want to happen. That's what you expect.

1537
07:17:08.520 --> 07:17:09.439
To happen.

1538
07:17:15.200 --> 07:17:33.680
For relaxation, to fill your body, maybe calm your mind

1539
07:17:35.200 --> 07:17:42.680
to the point of boredom. When you start maybe to

1540
07:17:48.319 --> 07:18:29.000
drift away breathed in, it's almost as if you're moving

1541
07:18:29.720 --> 07:18:37.560
further away from your body in your mind, just leaving

1542
07:18:37.799 --> 07:18:49.759
that there, kind of liking it an escape pod in

1543
07:18:49.880 --> 07:18:54.240
a spaceship a movie, a space movie, you know when

1544
07:18:54.279 --> 07:18:58.439
it gets a little pod in it. Since the month

1545
07:19:00.400 --> 07:19:50.959
far away, the spati seven to three, continue to relats, drift.

1546
07:20:23.720 --> 07:20:55.520
At peace, at.

1547
07:20:55.479 --> 07:21:30.799
Peace and focusing on that feeling of those individual parts

1548
07:21:31.439 --> 07:21:40.040
of your body that relaxing. One by one.

1549
07:21:47.680 --> 07:21:48.240
You may.

1550
07:21:49.919 --> 07:22:03.639
Find that every now and then you realize that you

1551
07:22:03.799 --> 07:22:12.200
are listening to my voice that gives your mind started

1552
07:22:12.400 --> 07:22:26.919
to imagine something different, maybe started to almost move into

1553
07:22:27.840 --> 07:22:36.119
some kind of a dreamy state, and then you become

1554
07:22:36.200 --> 07:22:43.799
aware of my voice again. And even though you may

1555
07:22:45.840 --> 07:22:50.840
want to focus on my voice, you may also wish

1556
07:22:51.159 --> 07:23:04.520
to allow your mind to just drift naturally into that

1557
07:23:04.880 --> 07:23:27.080
space and comfort and safety. As you feel warm comfort

1558
07:23:28.959 --> 07:23:42.799
spreading through your body like a warm blanket covering you chamling,

1559
07:23:46.720 --> 07:23:47.799
keeping your body.

1560
07:23:47.919 --> 07:23:48.720
It just.

1561
07:23:51.360 --> 07:24:08.840
The perfect temperature, and even you can hear the background sounds,

1562
07:24:14.439 --> 07:24:26.759
they just don't seem to matter anymore. There's that sense

1563
07:24:26.880 --> 07:24:43.279
of peace spreads through your mind like a gentle breeze,

1564
07:24:46.279 --> 07:24:58.959
yet strong enough to blow away all negativity, strong enough

1565
07:25:02.560 --> 07:25:12.680
remove from your mind any anxiety or stress that was

1566
07:25:12.880 --> 07:25:27.919
there before, and blow away any other thoughts or feelings

1567
07:25:28.360 --> 07:25:53.639
that just don't fit with the sense relaxation that it

1568
07:25:53.759 --> 07:26:18.479
is a feeling your body and your mind. Unless you

1569
07:26:18.680 --> 07:26:25.400
focus on your mind and count down from ten down

1570
07:26:25.520 --> 07:26:53.880
to one. With each numbone, your mind become slightly relaxed,

1571
07:26:56.599 --> 07:27:06.840
just just slightly, ten down to nine, just a slil movement,

1572
07:27:09.279 --> 07:27:21.520
nine down to eight, just another small change in how

1573
07:27:21.680 --> 07:27:34.720
you feel. Eight down to seven. That feeling is a gap,

1574
07:27:35.599 --> 07:27:41.159
almost like a gap that starts to get wider, the

1575
07:27:41.319 --> 07:27:49.560
gap between those feelings that you used to have in

1576
07:27:49.720 --> 07:27:58.639
your mind compared to the feelings you have that growing now.

1577
07:28:00.360 --> 07:28:10.159
He's of comfort and security and confidence. Then the gap

1578
07:28:10.279 --> 07:28:15.919
will become the wider. Make down to seven, seven down

1579
07:28:16.040 --> 07:28:24.840
to six. When you get to five, the mind will

1580
07:28:25.000 --> 07:28:38.400
start to have a certain physical sensation, almost like there's

1581
07:28:38.439 --> 07:28:45.240
a magnet outside of your head, sucking the tension and

1582
07:28:45.720 --> 07:28:53.360
stress and any remaining feelings that you don't want, sucking

1583
07:28:53.439 --> 07:29:04.560
them out through your skull. And down to four, you

1584
07:29:04.680 --> 07:29:13.319
could start to really experience that sense of not just emptiness,

1585
07:29:13.599 --> 07:29:27.400
but space, a place full of fresh air, place where

1586
07:29:27.479 --> 07:29:34.319
you can stretch. It's almost as if you go down

1587
07:29:34.439 --> 07:29:39.919
to four and three, your mind is expanding with this

1588
07:29:41.240 --> 07:29:53.279
sense of peace and tranquility growing as it moves down

1589
07:29:53.720 --> 07:30:06.560
to When you get to one, mind just feels exactly

1590
07:30:06.759 --> 07:30:23.159
how you want to feel, almost perfect feeding. Maybe a

1591
07:30:26.279 --> 07:30:27.560
sensation that.

1592
07:30:29.159 --> 07:30:30.599
You'd like to keep.

1593
07:30:33.560 --> 07:30:36.840
A place that's safe, where.

1594
07:30:38.159 --> 07:30:57.159
Nothing can affect you at all, and you can stay

1595
07:30:57.240 --> 07:31:00.119
in that that space.

1596
07:30:59.799 --> 07:31:09.759
Of comfort and confidence, confident in your own ability to

1597
07:31:09.959 --> 07:31:16.639
create this space and this fear of comfort within your

1598
07:31:16.880 --> 07:31:28.599
own mind just by counting ten down to one. And

1599
07:31:28.759 --> 07:31:33.319
this is something that you can do yourself when you're

1600
07:31:33.360 --> 07:31:41.240
on your own, the time, when you can maybe sit down,

1601
07:31:42.240 --> 07:31:52.840
maybe just for a few minutes, close your eyes. It

1602
07:31:53.040 --> 07:32:04.680
just count slowly from ten down to one, and we

1603
07:32:04.959 --> 07:32:17.840
experience these feelings in your mind. And when you feel

1604
07:32:18.000 --> 07:32:27.439
that way in your mind, your body copies your mind

1605
07:32:33.319 --> 07:32:39.240
and the feeling its spread through your spine and your

1606
07:32:39.400 --> 07:32:47.200
nervous system into every plant of your body, travels through

1607
07:32:47.240 --> 07:33:01.479
your blood stream, heathing and relaxing every part of your existence,

1608
07:33:14.159 --> 07:33:18.159
and we can we can practice this a few times

1609
07:33:22.880 --> 07:33:25.880
before the end of the recording, and then you can

1610
07:33:27.400 --> 07:33:33.439
practice on your own, and each time you count from

1611
07:33:33.599 --> 07:33:46.040
ten down to one, the feelings of comforts, calmness, deep

1612
07:33:48.119 --> 07:34:06.040
deep relaxation becomes stronger, deeper feeling your mind your brain

1613
07:34:07.639 --> 07:34:17.240
with these positive chemicals and spread throughout your body, relaxing

1614
07:34:17.400 --> 07:34:28.279
you so quickly, relaxing your whole body and mind, so

1615
07:34:28.720 --> 07:34:41.840
very very easily just by counting ten down to one.

1616
07:34:47.000 --> 07:34:50.639
So we're gonna do now. I'm gonna count from ten

1617
07:34:50.880 --> 07:34:55.240
down to one. I'd like you to repeat the number

1618
07:34:55.479 --> 07:35:01.919
after me. So when I say ten, you can just

1619
07:35:02.040 --> 07:35:04.599
repeat to yourself.

1620
07:35:05.919 --> 07:35:06.159
Ten.

1621
07:35:11.799 --> 07:35:21.159
Just notice, be aware of how you feel in your

1622
07:35:21.279 --> 07:35:30.840
mind and your body. And when the same nine, you

1623
07:35:30.919 --> 07:35:48.080
can repeat to yourself nine, noticing increase in comfort and

1624
07:35:50.240 --> 07:36:01.400
calmness in your mind and in your body the same.

1625
07:36:01.720 --> 07:36:13.200
Want to say eight when I say seven, six, Let's

1626
07:36:13.240 --> 07:36:32.520
say five, four, when I say three, two, lastly, when

1627
07:36:32.599 --> 07:36:37.799
I say one, can be that number.

1628
07:36:45.279 --> 07:36:45.400
Now.

1629
07:36:45.520 --> 07:36:51.080
Of course, when you do this on your own without

1630
07:36:51.200 --> 07:36:56.200
listening to me. You can say the numbers or whatever

1631
07:36:57.799 --> 07:37:06.560
speed that it's necessary for you. So if you can

1632
07:37:06.680 --> 07:37:13.000
adapt so you feel you want to say the numbers

1633
07:37:13.240 --> 07:37:20.159
ten down to one faster than I do, then you

1634
07:37:20.240 --> 07:37:24.000
go ahead and do that. Or if you feel when

1635
07:37:24.040 --> 07:37:27.799
you do it yourself that you'd like to have more

1636
07:37:29.799 --> 07:37:36.200
or space between the numbers, maybe take a lot longer

1637
07:37:37.479 --> 07:37:47.759
to get from ten all way down to one. That's

1638
07:37:47.880 --> 07:38:02.200
your choice. Also to do cow from damp down to one.

1639
07:38:07.959 --> 07:38:11.040
If want I get to one, that will be the

1640
07:38:11.279 --> 07:38:17.680
end of this recording. Let's course, you're listening with music,

1641
07:38:18.880 --> 07:40:21.520
and the music will continue ten nine eight seven US

1642
07:43:00.119 --> 07:43:45.919
twenty nineteen eighteen, seventeen sixteen fifteen, fourteen thirty twelve eleven

1643
07:43:50.840 --> 07:44:31.159
ten nine eight seven six five four three two.

1644
07:44:37.439 --> 07:44:37.680
One.

1645
07:44:46.080 --> 07:44:56.880
Now open your eyes noticing a physically film having counted

1646
07:44:56.959 --> 07:45:05.159
down from twenty to one, allowing stress tension to leave

1647
07:45:05.279 --> 07:45:09.840
through your fingertips and your toes. And as you focus

1648
07:45:09.919 --> 07:45:15.000
on your fingertips, maybe they feel a little bit tingling,

1649
07:45:17.240 --> 07:45:22.400
which is I suppost quite understanding, considering the tension has

1650
07:45:22.479 --> 07:45:32.639
been exiting your body through your fingertips. So now I'm

1651
07:45:32.639 --> 07:45:35.360
going to count from twenty out to one again. This

1652
07:45:35.560 --> 07:45:45.959
time you feel relief of tension and stress and the

1653
07:45:46.040 --> 07:45:58.159
anxiety that you may have leaving through your stomach. Just

1654
07:45:58.720 --> 07:46:03.400
leaving through your stomach, almost as if it's just releasing

1655
07:46:05.040 --> 07:46:10.560
the whole of your stomach navil to just above your

1656
07:46:10.720 --> 07:46:14.840
chest or below your chest, rather so surrounding your belly

1657
07:46:14.919 --> 07:46:19.799
by an area, the whole area. You can feel the

1658
07:46:20.000 --> 07:46:26.360
tension of your body where there's left, just releasing in

1659
07:46:26.560 --> 07:46:29.799
the area, and you may notice that your stomach will

1660
07:46:29.880 --> 07:46:39.319
become very relaxed. As my countdown twenty. That's one now

1661
07:46:42.200 --> 07:47:32.919
twenty nineteen, eighteen, seventeen, sixty fifty fourteen, thirty, twelve, eleven, ten,

1662
07:47:37.400 --> 07:47:59.599
nine eight, seven, six, nine, four.

1663
07:48:00.040 --> 07:48:07.639
Three.

1664
07:48:08.319 --> 07:48:21.040
Two one. You can open your eyes again if your cheers,

1665
07:48:21.479 --> 07:48:25.240
but you can just keep them closed because it feels relaxing.

1666
07:48:27.520 --> 07:48:32.639
Just notice saying a stomach felts. Notice as your focus,

1667
07:48:32.919 --> 07:48:38.000
just do a little scared of your body's not to

1668
07:48:38.119 --> 07:48:48.279
say your body feels focusing upper body, back, chest, stomach,

1669
07:48:48.520 --> 07:48:59.840
lag signs, hands, feet, just noticing, and you know you

1670
07:49:00.119 --> 07:49:06.959
may start to feel of a sense of tiredness, which

1671
07:49:07.080 --> 07:49:12.279
may be the reason listening to this recording because.

1672
07:49:12.080 --> 07:49:14.000
You like to.

1673
07:49:15.639 --> 07:49:27.479
Let go completely of everything, drift off into a nice, natural, calm,

1674
07:49:27.919 --> 07:49:47.279
relaxing sleep. So now focus on your forehead, and if

1675
07:49:47.319 --> 07:49:50.720
you choose, you can incorporate your eyes in this focus

1676
07:49:50.799 --> 07:49:57.319
as well. Your forehead and your eyes. It's that whole

1677
07:49:57.479 --> 07:50:02.319
area basically almost if you're wearing a mask, you know,

1678
07:50:02.520 --> 07:50:09.959
like a I don't know, bat mask or something I'm

1679
07:50:10.240 --> 07:50:13.000
trying to sorrow or something, you know, the kind of

1680
07:50:13.119 --> 07:50:16.159
mask that covers your eyes but also covers quite a

1681
07:50:16.200 --> 07:50:23.200
lot of the forehead. Focused on that area because that's

1682
07:50:23.240 --> 07:50:27.200
the area that we're now going to release tension, stress

1683
07:50:27.560 --> 07:50:33.200
from your mind, your brain, from your mind, and any

1684
07:50:33.639 --> 07:50:38.119
tension that you may have remain in your face, your neck,

1685
07:50:38.720 --> 07:50:46.080
your jaw, your eyes, your forehead, or your scalp. So

1686
07:50:46.200 --> 07:50:51.840
basically any intension within your head area, including your mind

1687
07:50:52.560 --> 07:51:01.000
and your brain, that's going to be released through your forehead,

1688
07:51:01.080 --> 07:51:07.479
in your eyes. As I count down the game from

1689
07:51:08.040 --> 07:52:28.159
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, nine, eight, seven, six,

1690
07:52:32.279 --> 07:53:07.880
five thirty one, noticing as you scared your face, jaw,

1691
07:53:08.439 --> 07:53:19.400
your eyes, but cheap bads, your ears, your forehead, your scalp, neck,

1692
07:53:20.840 --> 07:53:25.720
backing your neck, fronting the side of your neck, and

1693
07:53:25.840 --> 07:53:43.840
your throat. Noticing being aware of the comfort increased in relaxation,

1694
07:53:45.959 --> 07:53:50.840
not just in your head and neck and mind, also

1695
07:53:51.279 --> 07:54:01.400
the rest of your body. Just notice helds be calm,

1696
07:54:01.599 --> 07:54:11.479
you felt, how easy it is to just let go completely,

1697
07:54:14.319 --> 07:54:35.919
the go completely. How easy so to do bow is

1698
07:54:37.479 --> 07:54:45.119
to focus on the top of your head and we

1699
07:54:45.240 --> 07:54:54.279
can allow every last piece of tension more stress the

1700
07:54:54.400 --> 07:55:01.279
mind be lettingry and hiding in your body mind my

1701
07:55:01.439 --> 07:55:08.639
head just be sucked down on the top of your head,

1702
07:55:11.240 --> 07:55:19.560
released to the air. Was sat down into the clouds.

1703
07:55:22.680 --> 07:55:27.720
The big cloud of my head was like a whoop.

1704
07:55:28.840 --> 07:55:33.680
It's gonna suck that tension out of the top of

1705
07:55:33.759 --> 07:55:46.360
your head. Just take away you focus. Imagine opening on

1706
07:55:46.439 --> 07:55:52.279
the top of your head with a tension stressed any

1707
07:55:52.599 --> 07:55:57.400
maybe issues making worries of sand that I'm not used

1708
07:55:57.479 --> 07:56:05.000
to you. Now we suck down ahead, take it away.

1709
07:56:07.000 --> 07:56:15.040
As I count down again, I'm twenty down one now

1710
07:56:18.680 --> 07:57:11.439
twenty nineteen, eighteen, seventy sixty fifty fourty too well.

1711
07:57:16.880 --> 07:57:30.040
And no.

1712
07:57:36.759 --> 07:58:29.720
Ads six six o three wha pray you not to

1713
07:58:29.799 --> 07:58:43.959
see how he failed he relaxed and calm physically and

1714
07:58:44.240 --> 07:58:57.759
mentally failed right now, help be so your mind feels

1715
07:59:00.639 --> 07:59:06.119
feel so nice to just let go, to give yourself

1716
07:59:06.240 --> 07:59:19.840
some space to breathe easily, to think calmly, just to

1717
07:59:20.000 --> 07:59:27.360
take a break from all that pointless worry concerns about

1718
07:59:27.520 --> 07:59:34.240
things that you don't need to think about right now,

1719
07:59:37.040 --> 07:59:42.840
because this is your time to let go. This is

1720
07:59:42.919 --> 07:59:53.159
your space to enjoy feeling deeply relaxed, peaceful in your mind,

1721
07:59:54.400 --> 08:00:03.720
relaxed in your body. You can feel so good, so

1722
08:00:04.319 --> 08:00:12.639
nice to just not have to do anything, to be

1723
08:00:12.759 --> 08:00:23.240
able to really enjoy that serenity that comes and let

1724
08:00:23.400 --> 08:00:37.040
it go completely, that peacefulness that comes with in this

1725
08:00:38.880 --> 08:00:48.959
peaceful space, and you can keep this sense of calmness

1726
08:00:49.799 --> 08:01:02.680
through the long you choose choose to drift off into

1727
08:01:02.759 --> 08:01:08.959
a deep, healing, natural sleep, then you can do that.

1728
08:01:12.720 --> 08:01:20.880
It's completely up to you, and you can keep this

1729
08:01:21.240 --> 08:01:27.080
feeling of calmness physically in your mind for some long

1730
08:01:27.439 --> 08:01:44.520
because you choose to feel completely relaxed, completely relaxed, and

1731
08:01:44.560 --> 08:01:50.279
I'd like you to make up your mind then you

1732
08:01:50.360 --> 08:02:02.360
get to relax. Want to explore that with you what

1733
08:02:02.479 --> 08:02:09.439
it feels like when you actually decide that you're going

1734
08:02:09.479 --> 08:02:18.000
to relax, not forcing yourself, but giving yourself that. Yes,

1735
08:02:18.119 --> 08:02:20.400
it is a command, real, isn't it When you're telling

1736
08:02:20.479 --> 08:02:29.959
yourself relax in a gentle but firm way, that only

1737
08:02:30.240 --> 08:02:35.599
you can really tell yourself in that way. You can't

1738
08:02:35.599 --> 08:02:39.759
really have someone else say to you and now relax, relax,

1739
08:02:40.439 --> 08:02:44.119
you know, and it needs to be gentle, but you

1740
08:02:44.240 --> 08:02:51.319
can't someone else can't really have the same the same

1741
08:02:51.520 --> 08:02:59.000
kind of influence or power that you have over your

1742
08:02:59.159 --> 08:03:10.759
own physicality, over how you feel, because when you say

1743
08:03:10.799 --> 08:03:19.479
it to yourself it means more. It's personal, and your brain,

1744
08:03:20.040 --> 08:03:25.360
your unconscious mind, and your body listens to what you say.

1745
08:03:27.639 --> 08:03:31.799
So for example, we'll test it out or do your test.

1746
08:03:32.040 --> 08:03:35.840
Few your tests along the way, and you can get

1747
08:03:35.959 --> 08:03:42.439
more of an idea of the force, a positive force

1748
08:03:42.840 --> 08:03:49.560
you can have in creating a sense of comfort and

1749
08:03:49.759 --> 08:03:56.159
relaxation in your body and your mind quite quickly just

1750
08:03:56.560 --> 08:04:06.919
by you telling yourself to relax. So I'm want to

1751
08:04:07.040 --> 08:04:14.400
start by focus on your hands. So focus on your hands.

1752
08:04:14.639 --> 08:04:21.119
Just tell your hands to relax, Just say relax. As

1753
08:04:21.200 --> 08:04:27.080
you focus on your hands, you could say, my hands

1754
08:04:27.319 --> 08:04:32.599
are relaxed, or I want my hands to relax. I

1755
08:04:32.680 --> 08:04:39.040
think if you actually do it directly by focusing and

1756
08:04:39.159 --> 08:04:43.159
imagining that your hands, can you hear what you're saying.

1757
08:04:43.319 --> 08:04:48.919
You like, they've got little ears, a little head. So

1758
08:04:49.240 --> 08:05:06.279
talking to your hands, just say relax, noticing how your

1759
08:05:06.360 --> 08:05:22.040
hands start to relax. Now, focus on your eyes and

1760
08:05:22.159 --> 08:05:25.680
tell your eyes to relax. You're just saying the same

1761
08:05:25.759 --> 08:05:35.080
word relax. And find the right tone for you. You know,

1762
08:05:35.279 --> 08:05:42.200
I might say relax, but you you might say relax

1763
08:05:43.360 --> 08:05:48.680
or relax. You know, you might say it differently to yourself,

1764
08:05:49.720 --> 08:05:56.240
and that's important for you to gauge what feels right

1765
08:05:56.599 --> 08:06:02.919
for you. To just tell your eyes to relax, whilst

1766
08:06:03.040 --> 08:06:07.080
focusing on your eyes, your eyelids, the muscles around your eyes,

1767
08:06:07.959 --> 08:06:17.919
your eyebrows, and just tell your eyes directly relax. Now.

1768
08:06:44.840 --> 08:06:55.279
I just did that myself, And sometimes you may feel

1769
08:06:55.360 --> 08:07:00.000
that you need a bit more time for the diffult

1770
08:07:00.159 --> 08:07:03.840
pants to relax, you know, because I started talking again,

1771
08:07:04.400 --> 08:07:09.439
and maybe that part hasn't relaxed fully. But what happened

1772
08:07:09.560 --> 08:07:12.360
is that would just continue to relax even though I'm talking.

1773
08:07:14.119 --> 08:07:19.919
That's happened with my eyes. Something else I noticed is

1774
08:07:21.880 --> 08:07:25.680
when I started focusing on my eyes that actually almost

1775
08:07:25.840 --> 08:07:28.279
became they got worse before they got better in a

1776
08:07:28.319 --> 08:07:32.040
way so that I felt a degree of tension growing

1777
08:07:32.119 --> 08:07:37.799
in where eyes and then disappearing. So I think what

1778
08:07:38.000 --> 08:07:42.520
that was really was just me becoming more aware of

1779
08:07:42.880 --> 08:07:48.119
the tension that was already there that I wasn't I

1780
08:07:48.279 --> 08:07:53.479
wasn't focused on it before, so I wasn't really acknowledging

1781
08:07:53.560 --> 08:08:10.560
it more really conscious to those fears. Yeah, my eyes

1782
08:08:10.919 --> 08:08:14.400
still continue to relax, as well as my hands. Actually,

1783
08:08:17.880 --> 08:08:23.319
my hands have got a certain kind of energy, like

1784
08:08:23.560 --> 08:08:28.680
not buzzing, but I can kind of feel a degree

1785
08:08:28.720 --> 08:08:34.680
of energy in my hands. Maybe that's where the tension

1786
08:08:34.720 --> 08:08:46.759
has been released, les cause in them. The next part,

1787
08:08:46.880 --> 08:08:49.040
I think we should focus on the back of the neck.

1788
08:08:49.759 --> 08:08:54.919
That's a part is quite often wet for me, holds tension.

1789
08:08:55.000 --> 08:08:57.759
I don't know about for yourself, but I think it's

1790
08:08:57.880 --> 08:09:04.200
quite a stead place where attension is sometimes held. So,

1791
08:09:06.319 --> 08:09:09.439
and I'm doing exactly what you're doing as you do

1792
08:09:09.560 --> 08:09:13.119
it as well, so I'm telling my body parts to

1793
08:09:13.279 --> 08:09:16.240
relax as well. So if you tell your neck the

1794
08:09:16.400 --> 08:09:18.919
back of your neck, focus on the back of your

1795
08:09:19.000 --> 08:09:25.840
neck and then just say relax in your own words,

1796
08:09:26.119 --> 08:09:29.400
your own tone in your own voice. You can say

1797
08:09:29.439 --> 08:09:33.279
out loud, or you can just say it to yourself internally,

1798
08:09:34.200 --> 08:09:37.799
but you're focusing it and you're saying it literally to

1799
08:09:38.680 --> 08:09:41.159
the back of your neck, as if the back of

1800
08:09:41.400 --> 08:09:48.080
your neck can actually hear what you're saying. So do

1801
08:09:48.240 --> 08:09:51.880
that now, just say relax to the back of your neck.

1802
08:09:53.040 --> 08:10:34.200
Then I'll do the same. Then what I noticed, and

1803
08:10:34.680 --> 08:10:39.360
you may have had similar thing is even though I

1804
08:10:39.520 --> 08:10:47.159
was focusing on the back of the neck, other parts

1805
08:10:47.799 --> 08:10:55.080
started to and showed themselves to me, or maybe because

1806
08:10:55.080 --> 08:10:57.959
they want to be relaxed as well, but I started

1807
08:10:58.159 --> 08:11:01.560
noticing the feelings. It was shot orders at tension in

1808
08:11:01.639 --> 08:11:07.319
my shoulders and in my upper back. Whether that was

1809
08:11:07.439 --> 08:11:13.080
because my back of my neck was saying I'm pretty

1810
08:11:13.159 --> 08:11:24.080
much okay. It's the other parts to need attention, but

1811
08:11:24.240 --> 08:11:27.040
my low my back of my neck is still relaxing.

1812
08:11:28.520 --> 08:11:33.279
But I just became aware of other parts that needed attention.

1813
08:11:35.520 --> 08:11:40.639
Now this might happen, it's not. It doesn't mean that

1814
08:11:40.720 --> 08:11:45.080
it's going any wrong. It just means you're being notified

1815
08:11:45.240 --> 08:11:53.439
if more places but also want to feel relaxed. So

1816
08:11:53.840 --> 08:11:58.040
I'm going to focus on my upper back so you

1817
08:11:58.119 --> 08:12:02.000
can do the same. Even if you don't have any

1818
08:12:03.599 --> 08:12:09.080
feelings of attention, they're obvious in your other baby. You

1819
08:12:09.279 --> 08:12:14.360
just focus on your back, the whole area from the

1820
08:12:14.520 --> 08:12:19.360
shoulder blades down to the middle of your back and

1821
08:12:19.599 --> 08:12:29.959
your spine. Need's are the shoulder blades, Yeah, that's the

1822
08:12:30.119 --> 08:12:34.759
parts they's given me.

1823
08:12:36.520 --> 08:12:36.840
That not.

1824
08:12:38.759 --> 08:12:41.560
That it needs relaxing. The sounds gonna ask that one

1825
08:12:41.639 --> 08:12:56.319
to relax, and you can do the same. Now relax

1826
08:12:56.479 --> 08:13:14.400
your other back. Something strange happened there, And this often happens.

1827
08:13:14.439 --> 08:13:20.520
I've been doing this for sixteen years or something, and

1828
08:13:20.799 --> 08:13:29.639
often I'm surprised but amazed really that there can be

1829
08:13:29.720 --> 08:13:34.040
a feeling. So when I was focusing on the back

1830
08:13:34.080 --> 08:13:38.319
of my neck, my up back was starting to feel

1831
08:13:38.439 --> 08:13:44.599
quite stressed and in need of attention. As soon as

1832
08:13:44.599 --> 08:13:48.639
I started talking to you about my upper back and

1833
08:13:49.720 --> 08:13:53.560
talking about, you know, getting ready to ask the upper

1834
08:13:53.599 --> 08:13:58.400
back to relax, when the back already started to relax.

1835
08:14:01.119 --> 08:14:04.279
It's almost as if it doesn't need to hear the words,

1836
08:14:05.240 --> 08:14:22.799
just needs the intention, just needs to be noticed. That

1837
08:14:23.159 --> 08:14:28.919
is something that often happens in this type of situation

1838
08:14:30.680 --> 08:14:36.000
is when you start to relax a couple of parts

1839
08:14:36.040 --> 08:14:40.799
of your body as we've done with our hands, our

1840
08:14:40.959 --> 08:14:50.759
eyes and eyelids, and now back of the neck, top

1841
08:14:50.840 --> 08:14:56.439
of the back, back, the rest of the body seems

1842
08:14:56.520 --> 08:15:04.119
to just take notice and decide in its own way

1843
08:15:05.400 --> 08:15:12.439
to start relaxing. Other parts of your body start to

1844
08:15:12.680 --> 08:15:21.680
just become looser. I suppose it's kind of like a

1845
08:15:21.720 --> 08:15:25.880
bit of an avalanche, you know, the little book starts

1846
08:15:26.040 --> 08:15:29.479
rolling before you know, the whole of your body is

1847
08:15:29.639 --> 08:15:42.200
completely relaxed and calm. And if you focus on your face,

1848
08:15:47.520 --> 08:15:55.319
you focus on your eyes, your eyelids, your eyebrows, the

1849
08:15:55.439 --> 08:16:04.040
muscles around your eyes. Maybe you start to notice that

1850
08:16:05.799 --> 08:16:10.840
your forehead is more relaxed than it was. Maybe your

1851
08:16:11.000 --> 08:16:16.799
face is more relaxed. I would say, my entire face

1852
08:16:16.959 --> 08:16:32.200
is not more relaxed us. So I'm going to focus

1853
08:16:32.400 --> 08:16:39.799
now on your shoulders again, just like before. Just tell

1854
08:16:39.840 --> 08:16:43.439
your shoulders, and you can't do them in the digitally.

1855
08:16:43.599 --> 08:16:47.520
You can do right shoulder and that shoulder. I just

1856
08:16:47.680 --> 08:16:52.400
didn't do both at the same time. Just tell your

1857
08:16:52.479 --> 08:16:57.000
shoulders as you focus on them in your mind, focus

1858
08:16:57.200 --> 08:17:02.319
on there they feel. Maybe you can see them in

1859
08:17:02.439 --> 08:17:50.200
your white tie. Just tell your shoulders two legs as

1860
08:17:50.279 --> 08:18:06.319
nice as they were eggs. But did you notice, especially

1861
08:18:06.400 --> 08:18:12.799
on my back, is the connection between the different parts

1862
08:18:14.319 --> 08:18:24.479
the bank and shoulders, the neck being more connected. Being

1863
08:18:24.639 --> 08:18:31.119
such a large part of your body, it's always hard

1864
08:18:31.240 --> 08:18:39.680
to separate them from each other. My lower back is

1865
08:18:39.759 --> 08:18:48.520
starting to relax on the same Maybe I'm going too

1866
08:18:48.720 --> 08:18:54.680
slow and that could be an issue because we all

1867
08:18:54.759 --> 08:19:00.560
go at different speeds. And the eye idea of the

1868
08:19:00.639 --> 08:19:03.439
beginning that this recording was for you to be able

1869
08:19:03.479 --> 08:19:19.279
to just say to yourself, relax without focusing on any

1870
08:19:19.520 --> 08:19:24.919
particular part of your body. Because when you know that,

1871
08:19:25.840 --> 08:19:37.959
telling your hands to relax, then your hands relax. Let

1872
08:19:38.000 --> 08:19:45.479
me tell your eyelids, your eyes, the muscles around your eyes,

1873
08:19:46.919 --> 08:20:01.680
your eyebrows to relax, and they relax. Tell the back

1874
08:20:01.759 --> 08:20:21.479
of your neck to relax and relaxes, until your upper

1875
08:20:21.599 --> 08:20:59.880
back to relax. The relaxes. You tell your shoulders to relax. Hm,

1876
08:21:02.680 --> 08:21:30.400
they relaxed. I told your hands to relax, they relaxed.

1877
08:21:31.080 --> 08:21:44.919
They continued to relax. You told your eyes, the muscles

1878
08:21:44.959 --> 08:21:51.880
around your eyes, your eye grows to relax, they relaxed

1879
08:21:58.159 --> 08:22:06.919
to relax. When he told the back of your neck,

1880
08:22:08.279 --> 08:22:14.080
but you saw the back of your neck told it

1881
08:22:14.200 --> 08:22:33.759
to relax and relaxed and continued to relax. When you

1882
08:22:33.919 --> 08:22:44.040
told your upper back to relax, be relaxed and continued

1883
08:22:46.560 --> 08:22:59.959
to relax, that's where your shoulders, he told, your should

1884
08:23:00.080 --> 08:23:13.759
orders to relax in your shoulders, relaxed, cotines to relax.

1885
08:23:19.439 --> 08:23:24.360
And it's not just that, it's.

1886
08:23:27.080 --> 08:23:31.479
That the rest of your body has also been listening,

1887
08:23:33.200 --> 08:23:39.240
and their relaxation has been spreading. So from your eyes

1888
08:23:39.599 --> 08:23:47.880
to relaxation, spread your forehead, round your face, into your skin,

1889
08:23:49.040 --> 08:24:03.959
into your joy, into the sides of the name, down

1890
08:24:04.159 --> 08:24:17.360
your chest and stole relaxed hands and shoulders, me up

1891
08:24:18.759 --> 08:24:28.479
through your arms, relaxing for arms, up arms, el bas rests.

1892
08:24:32.080 --> 08:24:49.200
Lets you go our pay hips but explode. You just

1893
08:24:49.599 --> 08:24:58.919
start to relax with tu comfort spreading through your eggs,

1894
08:25:04.319 --> 08:25:14.479
way down your ankles, the tops of your feet, the

1895
08:25:14.759 --> 08:25:19.520
sight of your feet, at the bottoms of your feet,

1896
08:25:23.319 --> 08:25:55.439
relaxing into your toes, each time relaxing. And as your

1897
08:25:55.560 --> 08:26:06.400
body relaxes more, you're white comes slow.

1898
08:26:12.040 --> 08:26:12.599
Pace on.

1899
08:26:20.360 --> 08:26:22.159
To the point where.

1900
08:26:23.959 --> 08:26:45.439
If cheese to fall asleep, easy, he said, drift away,

1901
08:26:50.439 --> 08:26:57.040
because it's nothing I have in your mind to pray

1902
08:26:57.680 --> 08:27:40.599
spaceful body, continuous lines with that connection to me the

1903
08:27:40.840 --> 08:27:42.119
body relaxing.

1904
08:27:42.560 --> 08:27:43.479
The word.

1905
08:27:44.840 --> 08:27:58.880
He said to yourself relights the state that need the

1906
08:27:59.040 --> 08:28:07.840
fact one part you just find yourself your entire body

1907
08:28:14.360 --> 08:28:40.439
say owtful words and there's those are mere sensations of

1908
08:28:40.759 --> 08:28:54.080
comfort spreading through health the body. They say, you're calming

1909
08:28:56.520 --> 08:29:29.240
and every to your body. Last, who we need to

1910
08:29:29.439 --> 08:30:13.680
deave a just sus fading deeply starting down with number

1911
08:30:13.799 --> 08:32:42.919
twenty nineteen eighteen seventeen, sixteen six four thirty two.

1912
08:33:15.680 --> 08:37:08.959
Nations U us must us eight.

1913
08:40:00.639 --> 08:44:16.479
Usus ussis.

1914
08:44:01.840 --> 08:44:02.119
One.

1915
08:44:08.520 --> 08:44:30.720
So counting down from ten to one, ten nine, eight, seven, six,

1916
08:44:32.959 --> 08:44:53.119
five four three two one. And maybe that was a

1917
08:44:53.200 --> 08:44:57.319
bit too quick in order to relax. Maybe it's a

1918
08:44:57.360 --> 08:45:03.479
bit too fast for you to notice the calming of

1919
08:45:03.599 --> 08:45:10.319
your body, maybe even a little bit of pressure there,

1920
08:45:10.479 --> 08:45:13.759
Like you'll count it down from ten to one. What

1921
08:45:13.840 --> 08:45:17.119
do you expect me to do? Man, expect me to

1922
08:45:17.159 --> 08:45:25.680
stick go with floppy just because you're counting down too.

1923
08:45:26.720 --> 08:45:30.000
If you try it again, but this time, I'll go

1924
08:45:30.159 --> 08:45:37.520
bit slower this time, and you focus on the whole

1925
08:45:37.639 --> 08:45:43.880
of your body before we focus on your legs. Just

1926
08:45:44.119 --> 08:45:54.119
notice how your body does start to feel more relaxed

1927
08:45:58.880 --> 08:46:42.720
with every number that I count down ten nine eight, seven, six, five.

1928
08:46:52.840 --> 08:47:01.119
Four three.

1929
08:47:14.360 --> 08:47:52.000
Two one. Wow, I just notice how how you feel generally,

1930
08:47:52.479 --> 08:48:06.759
how your body feels. It's not necessarily even about counting

1931
08:48:06.880 --> 08:48:14.040
down from ten to one. It's that space that you have,

1932
08:48:15.360 --> 08:48:33.520
that body space between being active physically or mentally. It's

1933
08:48:33.759 --> 08:48:43.720
just sitting or lying down, just being there, not doing anything,

1934
08:48:43.919 --> 08:48:50.520
not saying anything, or needing to think about anything. So

1935
08:48:51.240 --> 08:48:54.240
it opens up a space, you know, a bit of

1936
08:48:54.319 --> 08:49:05.279
a space, the gap. And the more I compt down

1937
08:49:05.360 --> 08:49:12.720
for the tental one, the bigger that gap becomes. So

1938
08:49:12.840 --> 08:49:25.159
there's that gap of calmness, of comfort and relaxation. It's

1939
08:49:25.200 --> 08:49:37.360
a nice feeling, yeah, And it moves those stresses or

1940
08:49:37.880 --> 08:49:51.759
discomforts physically or emotionally moves away. Allows you.

1941
08:49:54.479 --> 08:49:54.959
To just.

1942
08:49:57.959 --> 08:50:04.279
Slow down, someone to count a game from ten down

1943
08:50:04.319 --> 08:50:14.319
to one, and notice that gap widening, the gap, And

1944
08:50:14.439 --> 08:50:19.439
as it widens, it's almost like the stress of attention

1945
08:50:20.279 --> 08:50:39.400
falls into the gap. It gives you that distance, that space.

1946
08:50:41.759 --> 08:52:36.560
Now ten nine eight, seven, six, five four three two one.

1947
08:52:48.439 --> 08:53:08.520
How did you body you feel? Can you notice that

1948
08:53:09.720 --> 08:53:46.279
you feeling calmer? Are you feeling more relaxed? As we

1949
08:53:46.479 --> 08:54:06.680
now focus on your legs, just your legs. You're just

1950
08:54:06.840 --> 08:54:26.840
gonna start with focusing on your thighs. Of course, it's

1951
08:54:26.919 --> 08:54:35.200
not the most exciting thing to be doing, because I'm

1952
08:54:35.319 --> 08:54:38.279
sure like most of your body is not not going

1953
08:54:38.360 --> 08:54:51.040
on right now. Just focusing on the whole of your thighs,

1954
08:54:53.840 --> 08:54:57.560
the tops of your fires, the sides of your fires,

1955
08:55:00.040 --> 08:55:05.000
bottoms of your thighs, your outer thighs, and your inner thighs.

1956
08:55:07.240 --> 08:55:11.119
Basically the whole of your thigh that leads into your

1957
08:55:11.279 --> 08:55:26.159
hip and it goes down to your knee joints. Now,

1958
08:55:26.240 --> 08:55:33.279
this is a big area. It's a very heavy area.

1959
08:55:33.799 --> 08:55:39.759
It's very strong, probably the strongest muscles in your body

1960
08:55:40.479 --> 08:55:54.759
or in your thighs. But I don't think we perhaps

1961
08:55:56.520 --> 08:56:07.159
will give enough attention to our thigh Perhaps we don't

1962
08:56:08.560 --> 08:56:17.520
and acknowledge how important our thighs are to our lives,

1963
08:56:29.040 --> 08:56:38.479
how much they actually do for us all through our lives.

1964
08:56:45.599 --> 08:56:51.479
And help may seems sound really weird, but I think

1965
08:56:51.560 --> 08:56:58.479
that all of our body parts, especially our thighs, need

1966
08:56:58.680 --> 08:57:05.720
some TLC, a bit of love shown, a bit of

1967
08:57:12.200 --> 08:57:24.919
the acknowledgement, thank you, gratitude for what advice do for us.

1968
08:57:31.479 --> 08:57:37.119
And I know this may sound a bit strange, maybe

1969
08:57:37.159 --> 08:57:40.159
you think, why am I Surely I should be able

1970
08:57:40.680 --> 08:57:49.400
in the garden hugging a tree or something. It's hard

1971
08:57:49.439 --> 08:57:52.560
to set a microphone up on a tree. That's why

1972
08:57:52.599 --> 08:57:55.279
I'm doing this indoors. Otherwise I would be outside hugging

1973
08:57:55.319 --> 08:57:58.799
a tree. Now I can't see the television from the tree.

1974
08:58:05.520 --> 08:58:09.759
If you move down to your knees gain such an

1975
08:58:09.840 --> 08:58:19.560
important part, and I think we don't necessarily I'll speak

1976
08:58:19.599 --> 08:58:26.919
for myself here. I don't necessarily appreciate all that my

1977
08:58:27.119 --> 08:58:32.319
needs do for me until I have a problem with

1978
08:58:32.439 --> 08:58:37.560
my knee. It's occasionally if I there, maybe i'll pash it,

1979
08:58:37.880 --> 08:58:43.680
or it's aching for some reason. It's then that I

1980
08:58:43.880 --> 08:58:49.360
realize how much it does. You know, the benefit of

1981
08:58:49.439 --> 08:58:56.919
being able to use my legs without any kind of

1982
08:58:57.040 --> 08:59:05.400
physical discomfort is a beautiful thing that's possibly not appreciated

1983
08:59:05.560 --> 08:59:16.639
until it's temporarily removed. You know that's comfort. How'd you

1984
08:59:16.759 --> 08:59:21.959
focus on your knees. Regardless of how your knees feel,

1985
08:59:25.080 --> 08:59:30.799
you can have that sense of gratitude and love to

1986
08:59:30.919 --> 08:59:43.720
your needs for all that they do for you. You

1987
08:59:43.799 --> 08:59:48.279
can still have that attention on your thighs. Maybe notice

1988
08:59:48.360 --> 08:59:57.799
how your thighs feel maybe noticed that they are relaxing

1989
09:00:00.400 --> 09:00:13.479
more deeply as you focus now on the bottoms of

1990
09:00:13.560 --> 09:00:18.400
your legs, your shins, and your calf muscles, the bones

1991
09:00:19.479 --> 09:00:26.080
between your knees and your feet incorporates, and the course

1992
09:00:26.200 --> 09:00:37.919
your ankles so important. You know, anyone that's had even

1993
09:00:38.360 --> 09:00:44.959
like the slightest sprain of an ankle knows how how

1994
09:00:45.240 --> 09:00:55.360
much we take our ankles for granted. And it's kind

1995
09:00:55.360 --> 09:00:59.919
of strange in a way when you think that. You know,

1996
09:01:00.400 --> 09:01:04.240
logically our wrists are a lot thinner than the rest

1997
09:01:04.279 --> 09:01:08.840
of their arms, which is okay, it doesn't I can't

1998
09:01:08.880 --> 09:01:12.000
see any problem with that. You know, we're just picking

1999
09:01:12.080 --> 09:01:19.439
stuff up by our ankles so much thinner than the

2000
09:01:19.479 --> 09:01:29.759
rest of our legs. And from a physics perspective or

2001
09:01:29.919 --> 09:01:34.080
logical even it doesn't really make sense that all this

2002
09:01:34.360 --> 09:01:43.119
weight will ultimately be resting on your ankles then leading

2003
09:01:43.200 --> 09:01:56.119
to your feet, a thin area, thin bone. Yeah, it

2004
09:01:56.319 --> 09:02:02.200
does so much great work. Supports us, supports our body

2005
09:02:03.479 --> 09:02:13.759
for a lifetime, helps us to balance, It helps you

2006
09:02:13.919 --> 09:02:27.200
to get around and be mobile. And there's the calf muscles.

2007
09:02:27.279 --> 09:02:34.880
Of course, when I was younger, I couldn't see the

2008
09:02:34.959 --> 09:02:40.040
point in calf muscles didn't seem to do anything. Okay,

2009
09:02:41.159 --> 09:02:44.680
if I walked around on tiptoes, then my clth muscles

2010
09:02:44.759 --> 09:02:48.240
get some work. And of course that's not true. The

2011
09:02:48.400 --> 09:02:52.759
calf muscles are being used whenever we use their legs

2012
09:02:58.360 --> 09:03:11.000
and your shins there to protect you'll lower legs shaped

2013
09:03:11.040 --> 09:03:15.720
in a way almost as a protector with the bone

2014
09:03:23.360 --> 09:03:35.439
leading of course to your ankles and your feet. I'm

2015
09:03:35.479 --> 09:03:37.400
not going to focus on your feet. I'm just going

2016
09:03:37.479 --> 09:03:43.759
to focus on the legs. And I realize, and now

2017
09:03:43.840 --> 09:03:48.400
that I've mentioned your feet, you've probably focuses on them anyway,

2018
09:03:48.919 --> 09:03:51.479
so maybe I should focus on your feet a little bit.

2019
09:03:55.520 --> 09:03:59.880
You can have the inn your awareness the same as

2020
09:04:00.119 --> 09:04:04.400
you have your thighs in your awareness. Even though we

2021
09:04:04.520 --> 09:04:08.479
haven't been focusing on your thighs for a few minutes

2022
09:04:10.240 --> 09:04:21.080
and we're focusing on your angles, there's still that sensation

2023
09:04:21.360 --> 09:04:36.680
of comfort in your thighs, and there's that movement of

2024
09:04:37.040 --> 09:04:46.479
energy because the thighs hold lots of different sensations. Of course,

2025
09:04:46.560 --> 09:04:51.279
there's the muscles, the big strong muscles that we have

2026
09:04:51.520 --> 09:05:04.840
in our thighs, but the skin on the outside of

2027
09:05:04.919 --> 09:05:09.840
the thighs, as in the outside of all of our

2028
09:05:09.919 --> 09:05:21.759
body can be very sensitive, sensitive to the touch, sensitive

2029
09:05:21.840 --> 09:05:36.200
to temperature. And inside your thighs the bones, there's the muscle,

2030
09:05:36.479 --> 09:05:40.919
there's the blood, vessels, the ar trees, to all this

2031
09:05:41.159 --> 09:05:49.200
stuff that's in the side your thighs. I guess sometimes

2032
09:05:50.040 --> 09:05:52.560
it'd be nice if you could actually put your fingers

2033
09:05:53.799 --> 09:05:59.880
inside your thighs and message, so you can message your

2034
09:06:00.240 --> 09:06:04.040
outside because but to be able to get deep into

2035
09:06:04.119 --> 09:06:09.599
the muscles, to be able to just massage inside your thighs,

2036
09:06:10.480 --> 09:06:19.040
message in the bones of your leg massage with the

2037
09:06:19.160 --> 09:06:30.160
veins and just gently healing FIBs, and you can move

2038
09:06:30.319 --> 09:06:37.680
down message and inside your knees, just message in those bones,

2039
09:06:38.720 --> 09:06:45.720
but with healing fingertips spreading that healing energy deep into

2040
09:06:45.839 --> 09:06:46.839
the choice.

2041
09:06:48.040 --> 09:06:48.559
Your knees.

2042
09:06:54.080 --> 09:06:57.879
Of course, there's the back of your need and the

2043
09:06:58.080 --> 09:07:07.239
inside crease where your knee is. It's a really sensitive area. Really,

2044
09:07:08.040 --> 09:07:11.839
that's very nice when you stroke it. That might be

2045
09:07:12.000 --> 09:07:15.959
because it's an area that's not really touched very often.

2046
09:07:18.000 --> 09:07:24.879
It's almost like a hidden part a crease in your legs.

2047
09:07:24.959 --> 09:07:32.279
It's almost like a part that has a sensitivity, which

2048
09:07:32.279 --> 09:07:42.800
is a little bit different. Of course, it's protected by

2049
09:07:42.879 --> 09:07:54.279
your legs, so you can imagine putting your fingers into

2050
09:07:54.400 --> 09:08:04.839
that crease on your legs, follolding between your legs. You

2051
09:08:04.879 --> 09:08:10.639
can just message with your fingertips, let your fingertips going inside,

2052
09:08:12.319 --> 09:08:20.400
massage in the muscle or tissue. You can of course

2053
09:08:20.559 --> 09:08:27.199
feel the bones of your knees heating through your fingertips.

2054
09:08:34.599 --> 09:08:40.360
And then as you go down to half muscles, and

2055
09:08:40.480 --> 09:08:43.199
that's the part I'd like to be able to really

2056
09:08:44.040 --> 09:08:50.360
put my fingertips step inside my calf muscles, massage in

2057
09:08:50.800 --> 09:09:05.599
every single tissue that muscle, healing every part, and then

2058
09:09:05.720 --> 09:09:14.319
doing the same for my shins. Massage generally stroking the bones,

2059
09:09:16.120 --> 09:09:22.279
generally stroking them, healing and loving way, because they deserve

2060
09:09:22.440 --> 09:09:28.279
to be treated as the precious bones that they are.

2061
09:09:29.839 --> 09:09:33.120
So legs are so precious as in all the other

2062
09:09:33.239 --> 09:09:41.319
parts of our body, and more precious of amyture on

2063
09:09:41.480 --> 09:09:57.239
the planet. When when you start to think about the

2064
09:09:57.440 --> 09:10:08.720
legs in this way, you can change your perspective. You

2065
09:10:08.879 --> 09:10:16.599
might sound be silly to start with the idea of

2066
09:10:16.879 --> 09:10:24.959
having love for your legs, show an appreciation for your thighs,

2067
09:10:27.760 --> 09:10:31.360
want them to be able to put your hands in

2068
09:10:31.519 --> 09:10:40.120
your thighs. The message the muscles and the bones, and

2069
09:10:40.279 --> 09:10:45.760
to get your fingers deep in there, releasing all intension,

2070
09:10:48.639 --> 09:10:57.239
just to show how much you care about your legs,

2071
09:10:58.199 --> 09:11:01.919
how what you care for, what your legs do for

2072
09:11:02.040 --> 09:11:15.639
you regularly, your needs, your cars, your ankles, the strength

2073
09:11:15.800 --> 09:11:23.839
of your ankles consideringly, how thin they are compared to

2074
09:11:24.000 --> 09:11:30.680
the rest of your legs, especially your thighs. Yeah, they're

2075
09:11:30.839 --> 09:11:43.080
so strong, so flexible, absolutely amazing things. Your ankles are

2076
09:11:46.959 --> 09:11:52.040
truly a gift because of what they do for you,

2077
09:11:57.519 --> 09:12:04.440
supporting all that weight, regardless of how what weight you are,

2078
09:12:05.639 --> 09:12:10.480
even if you only eat ate stone, still a lot

2079
09:12:10.480 --> 09:12:17.120
of weight for these little ankles. Now, I'm a lot

2080
09:12:17.360 --> 09:12:27.319
heavier than eat stone double back. Yet my ankles support

2081
09:12:27.360 --> 09:12:34.760
my body all the time. Whether they do give off

2082
09:12:34.800 --> 09:12:39.879
a sigh of relief when I sit down, that's what

2083
09:12:40.040 --> 09:12:40.879
I've got, my whole.

2084
09:12:40.720 --> 09:12:41.120
Licks to.

2085
09:12:44.760 --> 09:12:50.120
My feet feet or so go. I am my toast clap,

2086
09:12:51.440 --> 09:13:20.160
I'm so happy. Your legs really are amazing and man

2087
09:13:20.559 --> 09:13:26.919
to talking about. Talking about your legs is probably possibly

2088
09:13:27.279 --> 09:13:31.160
one of the most most boring things you've ever heard

2089
09:13:31.199 --> 09:13:39.239
anyone say. Possibly I'm boor you or not. Everything I

2090
09:13:39.360 --> 09:13:45.120
said is true. Your legs are amazing.

2091
09:13:54.080 --> 09:14:05.120
Your legs deserve not just respect, they deserve to relax.

2092
09:14:06.519 --> 09:14:06.919
Deeply.

2093
09:14:14.239 --> 09:14:17.559
They deserve to take some time out of the day

2094
09:14:19.760 --> 09:14:56.639
to just let grow completely. Relax. Really can relax because

2095
09:14:56.720 --> 09:15:00.319
the legs are saying such a nice you know, a

2096
09:15:00.480 --> 09:15:06.400
very important part of your body, and your relax reles

2097
09:15:06.519 --> 09:15:13.760
the rest of your body also naturally follows in that

2098
09:15:17.480 --> 09:15:29.760
journey and comfort. I feel it in my hips. My

2099
09:15:29.959 --> 09:15:36.839
hips feel really loose, and also in my lower back

2100
09:15:36.879 --> 09:15:43.480
as well. My lower back really feels it feels stretched,

2101
09:15:44.599 --> 09:15:47.639
even though I'm just sitting in a chair and there's

2102
09:15:47.760 --> 09:15:53.000
no stretching as far as I'm aware that I'm doing.

2103
09:15:54.040 --> 09:15:56.680
It's almost as if the muscles are just relaxed so

2104
09:15:56.919 --> 09:16:03.919
much that there is a natural wretch. His attention has

2105
09:16:04.839 --> 09:16:27.319
reduced a lot and a Now then countdown ten thowns.

2106
09:16:27.040 --> 09:16:27.559
Of one.

2107
09:16:31.919 --> 09:17:05.919
You can continue to fill wonderfully relaxed ten nine, eight, seven, six, five, four,

2108
09:17:09.319 --> 09:17:34.400
three two one. Realized I'm just going to count down

2109
09:17:35.959 --> 09:17:40.639
from five down to one. And as a countdown, you

2110
09:17:40.879 --> 09:17:47.720
just focus on the numbers, just the numbers counting down,

2111
09:17:48.800 --> 09:17:57.959
and notice how you feel in this moment as you

2112
09:17:58.080 --> 09:18:05.599
hear the numbers counting down, Knowing that those numbers counting

2113
09:18:05.720 --> 09:18:15.839
down represent you feeling calmer, not just in your body,

2114
09:18:16.040 --> 09:18:24.400
but also relaxing your mind. I just notice how you philm.

2115
09:18:25.279 --> 09:18:31.160
There's nothing to do, it's nothing to say, it's nothing

2116
09:18:31.319 --> 09:18:38.839
to think about. Starting with number five.

2117
09:18:47.319 --> 09:18:57.559
Four three.

2118
09:19:07.919 --> 09:19:33.000
Two. What how as you notice the gradual letting go

2119
09:19:35.599 --> 09:19:42.680
the tension in your body, it may also begin to

2120
09:19:43.000 --> 09:19:50.239
notice and be aware of how your mind is starting

2121
09:19:50.720 --> 09:19:58.639
to slow down. This is just a natural thing that happens.

2122
09:20:01.319 --> 09:20:06.519
It's not really a special procedure. It's just natural. Because

2123
09:20:06.559 --> 09:20:12.480
it's your body relaxes, your mind also starts to relax,

2124
09:20:14.080 --> 09:20:17.720
and the more your mind relaxes, the more your body relaxes.

2125
09:20:17.839 --> 09:20:28.239
It's just a continuous circle of relaxation, and there is

2126
09:20:28.319 --> 09:20:37.639
that calmness that comes from relative quietness. Even even if

2127
09:20:37.680 --> 09:20:45.199
this background sounds either your side online is still going

2128
09:20:45.319 --> 09:20:50.360
to be quite calm. You know, you haven't got the

2129
09:20:50.519 --> 09:20:55.639
television on. There's no music in the background unless you're

2130
09:20:55.680 --> 09:21:03.239
listening to that recording. With music, of course, you're very

2131
09:21:03.440 --> 09:21:05.319
likely not going to be sitting in a room with

2132
09:21:05.440 --> 09:21:10.199
other people. Of course you might be, but generally it's

2133
09:21:10.800 --> 09:21:13.160
a more idea if you can do this on your own.

2134
09:21:14.879 --> 09:21:24.919
So no distractions, and when you stop thinking about stuff,

2135
09:21:31.480 --> 09:21:41.760
relaxation automatically rises, a sense of comfort starts to grow,

2136
09:21:46.279 --> 09:21:52.959
and without trying to build it up into something fantastical

2137
09:21:53.360 --> 09:22:05.120
or something magical, this is just a natural process, something

2138
09:22:05.279 --> 09:22:15.599
that's easy to accomplish. In fact, it's almost in the

2139
09:22:15.919 --> 09:22:22.639
sense of relaxing completely happens really when you put no

2140
09:22:22.800 --> 09:22:27.400
effort into it. It's not something that you can really force.

2141
09:22:30.000 --> 09:22:39.400
It's something that happens naturally. And parts of the process

2142
09:22:39.800 --> 09:22:51.000
of this recording and others is simply two allow you

2143
09:22:53.400 --> 09:23:01.000
to take advantage of this space, this time.

2144
09:23:03.839 --> 09:23:04.279
To just.

2145
09:23:08.400 --> 09:23:15.959
Let go, to just be here, to be in tune

2146
09:23:19.680 --> 09:23:31.760
with how you feel, yet with the intention of wanting

2147
09:23:32.040 --> 09:23:44.160
to relax deeply and maybe even to fall asleep, depending

2148
09:23:44.400 --> 09:23:50.599
on what it is that you wish for yourself in

2149
09:23:50.760 --> 09:24:04.839
this moment. As we know we lack sin is the

2150
09:24:04.959 --> 09:24:10.839
majority of the process of fallen asleep. The actual falling

2151
09:24:10.879 --> 09:24:17.639
asleep part is a tiny bit at the end. The

2152
09:24:17.800 --> 09:24:32.279
deeper relaxed you become, the easier you find yourself drifting.

2153
09:24:41.839 --> 09:24:48.480
You can also if you choose stay focused on my

2154
09:24:48.680 --> 09:25:22.239
voice and really enjoym process coratually relaxin each muscle in

2155
09:25:22.400 --> 09:25:49.680
your body effortlessly and just observing the sensation. I'm letting

2156
09:25:49.879 --> 09:26:07.199
go completely this time on account from six out one.

2157
09:26:12.040 --> 09:26:21.279
And if you notice your mind calming down war with

2158
09:26:21.680 --> 09:26:35.319
each number, and you hear me say, naturally feeling calm

2159
09:26:35.839 --> 09:29:36.319
and slow, peaceful, six, five, four, three one, being aware

2160
09:29:39.599 --> 09:29:51.559
how you might to smut it, write down, sinking deeply

2161
09:29:54.360 --> 09:30:15.360
into relaxation. And as you focus on your windy they

2162
09:30:15.639 --> 09:30:26.160
notice that there's some thoughts still there, maybe some stubborn thoughts,

2163
09:30:26.360 --> 09:30:41.919
that some edsa perhaps need your attention. That's what you

2164
09:30:42.000 --> 09:30:56.199
can do is send love to those thoughts. Sprinkle those stores.

2165
09:31:00.239 --> 09:31:00.760
With love.

2166
09:31:02.519 --> 09:31:08.680
I do battles from a flower, just sprint over the battles,

2167
09:31:08.760 --> 09:31:16.199
feel with love towards those thoughts, to let those thoughts O,

2168
09:31:18.800 --> 09:31:22.959
You're not bad in the number. You just need them,

2169
09:31:24.199 --> 09:31:35.919
to require them to just calm down, slow down, quats down.

2170
09:31:39.839 --> 09:31:51.400
And now so she focused on those and meaning.

2171
09:31:51.199 --> 09:31:56.480
Thoughts, and to count down this time from seven out

2172
09:31:56.559 --> 09:31:59.360
to one. Each number.

2173
09:32:02.360 --> 09:32:14.879
Just imagine sprinkling those flower petals of love, kindness, gratitude,

2174
09:32:18.080 --> 09:32:27.519
O love those thoughts to allow them to just not

2175
09:32:27.760 --> 09:32:31.000
away relaxed, deeply.

2176
09:32:34.959 --> 09:32:43.879
Give a number those thoughts will become more.

2177
09:32:47.800 --> 09:32:55.959
And more relaxed, starting.

2178
09:32:58.919 --> 09:33:51.440
If number seven five four.

2179
09:34:17.239 --> 09:35:32.400
Th what let it sound.

2180
09:35:34.080 --> 09:35:57.440
Next? You feeling in your buddy. You can't focus on

2181
09:35:57.599 --> 09:36:09.959
your hands. Here's the more extra hands on a more

2182
09:36:10.199 --> 09:36:34.199
extra body. And my god, I focus my hands, your fingers.

2183
09:36:39.800 --> 09:36:44.199
It's nothing to be the to be done. It's my intention.

2184
09:36:44.839 --> 09:36:58.279
Fists can't say any things when he's just began to say,

2185
09:36:59.440 --> 09:37:10.599
thus see one of my hands. Let to seem to

2186
09:37:10.720 --> 09:37:12.040
have a film.

2187
09:37:26.279 --> 09:37:27.120
The kids them.

2188
09:37:29.639 --> 09:37:40.000
Relanks to my hands. Fill the car mind fills and

2189
09:37:43.879 --> 09:38:08.559
own films for the feeling about the buddy. May I taste.

2190
09:38:12.559 --> 09:38:12.760
You know.

2191
09:38:17.160 --> 09:38:24.599
Whats don't.

2192
09:38:28.440 --> 09:38:58.120
Try you said just what hands? Then she.

2193
09:39:01.120 --> 09:39:12.839
Spears fill deepening of that relaxation in my hands as

2194
09:39:23.160 --> 09:39:30.199
relaxed best.

2195
09:39:37.959 --> 09:39:38.839
From eight.

2196
09:39:41.080 --> 09:39:42.199
Down to one.

2197
09:39:46.959 --> 09:40:01.120
The west, feel that seed light energy spreading into my hands. Things.

2198
09:40:13.319 --> 09:40:18.919
Let's h number.

2199
09:40:28.480 --> 09:40:30.720
Night down to.

2200
09:40:35.400 --> 09:40:59.959
Tift cost to my cat starting pains.

2201
09:41:36.839 --> 09:44:47.080
Six us just see.

2202
09:44:52.040 --> 09:45:04.400
Nothing to say, maybe it just use

2203
09:45:11.160 --> 09:45:20.800
This is elect to state, this is just move