April 13, 2025

(music) (10 hours) (ASMR) BALANCED | Deep Sleep Whisper Hypnosis #534 | Jason Newland | 13th April 2025

(music) (10 hours) (ASMR) BALANCED | Deep Sleep Whisper Hypnosis #534 | Jason Newland | 13th April 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:01.320 --> 00:00:12.560
Hello and welcome to Jasonnewland dot com. My name is

2
00:00:13.160 --> 00:00:24.879
Jason Newland. Please only listen when you can safely close

3
00:00:24.920 --> 00:00:40.960
your eyes. Just let you know that I do have.

4
00:00:41.079 --> 00:00:49.399
A Facebook group called Jason Newland's Boring Group, and my

5
00:00:49.759 --> 00:00:52.679
YouTube channel is at Jason new Land.

6
00:00:55.200 --> 00:01:03.320
Also, if you'd like to leave me a question, I'll

7
00:01:03.399 --> 00:01:07.400
ask a question for this coming Q and A Friday,

8
00:01:08.640 --> 00:01:14.040
please go to my website. There's a little form you

9
00:01:14.079 --> 00:01:14.840
can feel.

10
00:01:16.239 --> 00:01:16.920
With the question.

11
00:01:23.879 --> 00:01:58.640
This is going to be relaxation session, just observing how

12
00:01:58.760 --> 00:02:41.719
you feel no pressure to do anything, accept relax, Accept

13
00:02:41.719 --> 00:03:03.360
that you can let go when you choose to feel calm.

14
00:03:13.039 --> 00:03:29.159
You can feel quite nice to just lean into that

15
00:03:29.280 --> 00:04:03.080
feeling effortlessly, almost like your son bathing or just relaxing

16
00:04:03.120 --> 00:04:37.879
in the garden, maybe sitting by a stream, whatever, cause

17
00:04:38.079 --> 00:05:00.439
you to feel deeply relaxed. When you do feel a axed,

18
00:05:07.240 --> 00:05:15.480
there's a sense of wholeness. When you do feel relaxed,

19
00:05:23.959 --> 00:05:37.439
you can feel complete, as if everything within you is balanced.

20
00:05:47.360 --> 00:05:52.959
The feelings you have in the various parts of your

21
00:05:53.000 --> 00:06:06.720
body oh equalizing so that you have the same amount

22
00:06:06.839 --> 00:06:32.800
of comfort spread throughout your body like a gentle breeze

23
00:06:36.879 --> 00:06:50.399
and there's uh, there's something quite nice about turning down

24
00:06:50.560 --> 00:07:10.040
the volume in your mind, almost like you're looking a

25
00:07:10.480 --> 00:07:22.920
big amplifier and you had a a nozzle, you know,

26
00:07:23.040 --> 00:07:27.920
those big massive things and recording studios, and you've got

27
00:07:28.480 --> 00:07:31.720
like a nobby or nozzle for each part of your body,

28
00:07:34.920 --> 00:07:39.639
spreading all the way along for each part, and you

29
00:07:39.680 --> 00:07:49.120
could push each one down to the bottom, turning down

30
00:07:50.879 --> 00:08:26.879
any loudness or distortion for your whole body. Noticing maybe

31
00:08:26.879 --> 00:08:52.720
there's some tension in your body that needs addressing, maybe

32
00:08:52.799 --> 00:09:00.440
a little bit like a call of fizzy drink, pressure

33
00:09:00.639 --> 00:09:19.039
just needs to be released. Undo that top, take your

34
00:09:19.039 --> 00:09:35.440
top off. Hearing this, there's that energy, the stress, the

35
00:09:35.600 --> 00:09:48.879
tension is released from your body. Imagine the top of

36
00:09:49.039 --> 00:09:53.960
that bottle just falling into a volcano, knowing that you

37
00:09:54.000 --> 00:10:01.639
can never put the top back on. Kah, that tension

38
00:10:01.720 --> 00:10:13.919
can never build up again like it was. Maybe you

39
00:10:14.120 --> 00:10:16.720
just choose to chuck the whole bottle into the volcano,

40
00:10:20.799 --> 00:10:49.720
so the tension's gone. Maybe don't feel the need any

41
00:10:49.799 --> 00:11:19.919
longer to feel anything but enjoy feeling calm. Appreciate natural

42
00:11:20.559 --> 00:11:39.519
sensations of comfort that arise on their own, because that

43
00:11:39.879 --> 00:11:58.039
fearing of looseness. Peacefulness is always close by, always available,

44
00:12:05.360 --> 00:12:28.320
always in your body and in your mind, maybe waiting

45
00:12:28.559 --> 00:12:41.440
to be activated so that you can feel calm, feel relaxed,

46
00:12:46.960 --> 00:13:05.080
and let go. Or maybe you need to actively request

47
00:13:09.360 --> 00:13:23.360
these healing feelings to become aware of these deeply relaxing

48
00:13:23.679 --> 00:13:41.159
sensations spreading through your body. And maybe you find the

49
00:13:41.279 --> 00:13:55.960
benefits of noticing that your mind has slowed down all

50
00:13:56.000 --> 00:14:07.639
the way down in a way that maybe surprises you

51
00:14:14.320 --> 00:14:38.240
just how calm your mind feels, peaceful all the way

52
00:14:38.399 --> 00:14:50.799
through your body. And it's as if that feeling of

53
00:14:51.159 --> 00:15:05.320
calmness is spreading ahead of you onto your path as

54
00:15:05.360 --> 00:15:20.519
you travel into the future, behaving your way, preparing you positively,

55
00:15:24.279 --> 00:15:27.320
sending that healing energy forward.

56
00:15:56.039 --> 00:15:56.559
Mm hmmm.

57
00:16:10.879 --> 00:16:17.519
You may not even be aware of just how relaxed

58
00:16:19.960 --> 00:16:45.080
you are right now, because maybe you've been drifting in

59
00:16:48.840 --> 00:17:10.279
and out, drifting m and then coming back and maybe

60
00:17:10.559 --> 00:17:23.799
being aware of me talking. Then you find yourself drifting again,

61
00:17:27.720 --> 00:17:41.240
knowing that when you drift, all the positive healing energy

62
00:17:42.440 --> 00:17:57.160
inside your body is activated to cleanse you, to relax you,

63
00:18:01.880 --> 00:18:20.480
to heal you, and there isn't.

64
00:18:24.839 --> 00:18:28.720
Any need.

65
00:18:30.200 --> 00:18:41.759
To actually attempt to hold on to these feelings of

66
00:18:41.799 --> 00:19:05.119
comforts and relaxation, because they are a favorable all of

67
00:19:05.200 --> 00:19:17.160
the time, whenever you need, whenever you want, even when

68
00:19:17.240 --> 00:19:32.160
you just fancy five minutes to just let go, to

69
00:19:32.400 --> 00:20:02.599
maybe balance yourself, to fill yourself with positivity. Even I'm

70
00:20:02.599 --> 00:20:21.480
finding myself drifting while I'm talking, I think it's just

71
00:20:21.720 --> 00:20:41.880
natural to do that sometimes, just loose track of your

72
00:20:42.039 --> 00:22:02.279
train of thought. Peaceful, hasteful and less come with serenity, relaxed, deeply,

73
00:22:03.000 --> 00:23:21.319
deeply relaxed, enjoying fail come he just noticed the moment, peace.

74
00:23:27.759 --> 00:23:28.920
And glas.

75
00:23:41.160 --> 00:23:41.839
Peace for.

76
00:23:48.039 --> 00:23:48.559
Mancou.

77
00:24:26.160 --> 00:24:44.920
You can enjoy beees feelings of comfort. You can enjoy

78
00:24:48.160 --> 00:27:12.279
feeling relaxed, us peaceful and Lis say peaceful, so calm.

79
00:27:11.519 --> 00:27:12.799
Peacel.

80
00:27:16.200 --> 00:28:36.480
Place, peaceful, God of everything, He's.

81
00:28:36.359 --> 00:29:18.680
Fall, He's fall, peace fall, relax.

82
00:29:21.799 --> 00:29:32.359
In a more deep and meaningful way. Maybe in a

83
00:29:32.440 --> 00:29:39.960
way that can not just allow you to feel calmer

84
00:29:41.119 --> 00:29:50.519
now and throughout the time we spend together here, not

85
00:29:51.079 --> 00:29:57.000
just relaxed at the end of the recording when it's finished,

86
00:29:57.079 --> 00:30:03.640
and you can enjoy that sense of comfort and peace,

87
00:30:08.400 --> 00:30:21.160
but also I think it would be nice to have

88
00:30:21.680 --> 00:30:23.759
those feelings.

89
00:30:23.119 --> 00:30:29.079
Of relaxation.

90
00:30:30.519 --> 00:30:44.720
Continue for longer after the recording has ended, so that

91
00:30:44.880 --> 00:30:57.319
you can still benefit from listening to my voice maybe

92
00:30:57.359 --> 00:31:08.759
in a few hours time, perhaps tomorrow, and then by

93
00:31:08.880 --> 00:31:16.839
listening regularly, especially if you find like some people do

94
00:31:17.200 --> 00:31:18.240
and myself as well.

95
00:31:19.000 --> 00:31:20.200
Sometimes I find.

96
00:31:20.000 --> 00:31:30.319
One particular recording that really resonates with me, and I

97
00:31:30.519 --> 00:31:35.480
just listen to it over and over again every morning,

98
00:31:35.680 --> 00:31:48.240
every evening. There was this recording from We're going back

99
00:31:48.279 --> 00:31:53.759
to about nineteen ninety nine. It wasn't hypnosis, but it

100
00:31:53.880 --> 00:31:57.079
was a guided visualizations.

101
00:31:57.160 --> 00:32:01.799
It kind of was hypnosis, really, and.

102
00:32:03.559 --> 00:32:06.880
I managed to find it again and it still has

103
00:32:06.920 --> 00:32:12.519
the same effect on me. And part of it was

104
00:32:16.160 --> 00:32:27.240
the person's voice relaxed me. She just felt so peaceful,

105
00:32:29.279 --> 00:32:35.759
and I'd look forward to listening to her in the

106
00:32:35.839 --> 00:32:46.720
morning and in the evening. And I knew before even

107
00:32:47.279 --> 00:32:55.799
pressing the play button that since I've done that pressed

108
00:32:55.799 --> 00:33:05.039
the play button. This is in the days of CD players,

109
00:33:08.000 --> 00:33:13.480
pressed the play button, if that it might have even

110
00:33:13.519 --> 00:33:18.000
been a tape recorder. I'd lie down on the bed

111
00:33:18.279 --> 00:33:34.880
and then even without necessarily listening to her words because

112
00:33:36.799 --> 00:33:44.000
I had to memorized. Really, it was as if my

113
00:33:44.079 --> 00:33:55.480
body knew exactly what to do. And the muscles just

114
00:33:59.400 --> 00:34:20.360
almost into automatic relaxation, and I remember my mind would

115
00:34:20.360 --> 00:34:31.760
slow down. Now. Now, I was listening to this recording

116
00:34:35.079 --> 00:34:41.119
in the early days of learning hypnosis, and long before

117
00:34:42.760 --> 00:34:50.800
I ever made any videos or audio recordings myself, because

118
00:34:50.800 --> 00:34:53.880
I didn't start doing that till two thousand and six.

119
00:35:00.760 --> 00:35:06.639
I knew, I knew how.

120
00:35:08.199 --> 00:35:22.000
Helpful I found being able to just let go, to

121
00:35:22.119 --> 00:35:27.320
have that trust in the person that I'm listening to,

122
00:35:35.000 --> 00:35:41.719
knowing that it's going to be just as relaxing, if

123
00:35:43.159 --> 00:35:52.519
not more so. Each time you hear my voice, you

124
00:35:52.599 --> 00:36:04.400
may feel the same. People have been listening to me

125
00:36:04.599 --> 00:36:18.559
for over a decade. Maybe not solidly, obviously not twenty

126
00:36:18.559 --> 00:36:26.559
four hours a day, but maybe people come back. Some

127
00:36:26.599 --> 00:36:41.719
people maybe listen every day. That's something that I do

128
00:36:43.400 --> 00:36:59.440
which you may not realize by listening, is when I record.

129
00:37:01.599 --> 00:37:02.599
These recordings.

130
00:37:04.920 --> 00:37:16.960
Now, for example, I also am affected by the words.

131
00:37:17.920 --> 00:37:18.599
That I say.

132
00:37:23.880 --> 00:37:33.199
So if I set you focus on your feet, notice

133
00:37:33.320 --> 00:37:40.519
your feet relaxing, I will be focusing on my feet.

134
00:37:45.400 --> 00:37:46.039
I will be.

135
00:37:46.239 --> 00:38:04.320
Noticing my feet relaxing. If I said, focus on your hands,

136
00:38:07.119 --> 00:38:16.599
and maybe notice the difference between each hand, Perhaps notice

137
00:38:16.760 --> 00:38:24.320
the air in the room, the temperature of the room

138
00:38:24.679 --> 00:38:35.079
on the backs of your hands. You may start to

139
00:38:35.639 --> 00:38:43.719
notice what almost feels like a very light breeze, even

140
00:38:43.760 --> 00:38:48.000
though there may not be any type of breeze at

141
00:38:48.039 --> 00:39:01.039
all where you are right now, and there you become

142
00:39:01.679 --> 00:39:16.039
aware of your hands. I'm also aware of how relaxed

143
00:39:16.360 --> 00:39:40.119
my hands our feeling now and when it comes to

144
00:39:41.639 --> 00:39:47.679
potentially drifting off to sleep, which may be the reason

145
00:39:48.000 --> 00:40:04.320
you're listening, I also feel carousy when I make these recordings.

146
00:40:09.000 --> 00:40:25.480
I also notice my mind drifting. In fact, at times

147
00:40:27.440 --> 00:40:41.559
I've actually fallen asleep without even noticing, and then I

148
00:40:41.719 --> 00:40:53.079
carry on talking and it's suddenly where I listen back

149
00:40:53.280 --> 00:41:02.280
to do the editing, I hear snoring, and I think

150
00:41:02.679 --> 00:41:13.480
I don't remember snoring. I remember talking. It's snorings a

151
00:41:13.639 --> 00:41:20.360
pick turned up. That's why I sound like when I snare.

152
00:41:25.719 --> 00:41:39.000
Now I get really into the whole experience. I don't

153
00:41:39.039 --> 00:41:40.280
know how you feel.

154
00:41:46.440 --> 00:41:53.760
How relaxed do you feel in your feet, how relaxed.

155
00:41:56.880 --> 00:42:18.639
You feel in your hands. I have noticed more and more.

156
00:42:24.360 --> 00:42:28.639
That the more relaxed, deeper.

157
00:42:33.239 --> 00:42:43.559
Level of comfort you feel, the easier your breathing becomes,

158
00:42:50.360 --> 00:43:06.800
so almost like that additional mussile relaxation. So this allows

159
00:43:06.840 --> 00:43:37.960
you the breath easier without necessarily focusing on your breath, however,

160
00:43:38.199 --> 00:44:07.079
being able to notice the ease in which you breeze

161
00:44:07.199 --> 00:44:56.960
so naturally, you breeze so very easily and smoothly. Never

162
00:44:57.159 --> 00:45:15.440
I imagine my breathing improving. When I've got my eyes closed,

163
00:45:21.480 --> 00:45:42.679
I tend to visualize beautiful field trees and flowers producing

164
00:45:42.840 --> 00:46:16.840
all that life giving oxygen. It feels nice too, if

165
00:46:17.000 --> 00:46:47.559
nothing else, just taking some time away from everything, enjoying

166
00:46:53.960 --> 00:46:56.039
that feeling of.

167
00:47:05.320 --> 00:47:19.360
Serenity with a joyful heart.

168
00:47:44.800 --> 00:48:10.360
Time seems to just drip by, so very slowly, relaxed,

169
00:48:16.199 --> 00:48:55.320
so deeply, peaceful, completely unattached to any thoughts whatsoever. In

170
00:48:55.480 --> 00:49:50.760
this moment, completely free. Would like to say that your mind.

171
00:49:58.519 --> 00:50:09.840
Slowed down. Slowed down.

172
00:50:31.920 --> 00:50:55.840
Because nothing really requires your attention. You can enjoy it.

173
00:51:00.199 --> 00:51:12.239
The physical sensations of allowing the stress to drip out

174
00:51:12.320 --> 00:51:32.159
of your body, dripping out of every part of your

175
00:51:32.159 --> 00:52:08.400
body and being released from your brain in your mind

176
00:52:15.599 --> 00:52:23.280
slowly but surely.

177
00:52:29.239 --> 00:52:32.519
The muscles in your legs.

178
00:52:47.199 --> 00:53:41.559
Remacs rass so very deeply, lights so deeply, and the

179
00:53:41.880 --> 00:54:10.519
feeings pleasant feelings in your arms and shoulders deepening each

180
00:54:10.880 --> 00:54:48.320
part of your body further and deeper and deeper, not

181
00:54:48.599 --> 00:54:54.800
to say the feelings in the back of your neck,

182
00:54:59.599 --> 00:55:56.519
m the feelings in your wrists, muscles in the front

183
00:55:56.639 --> 00:56:51.840
of your body as peace deeply a sense of peace

184
00:56:56.320 --> 00:57:37.000
spreads through a very who minu focus on your mind.

185
00:57:48.960 --> 00:59:35.960
Your mind becomes Ben's deep flexeris the stomach dayste full

186
00:59:36.000 --> 01:00:18.159
many stomach nice, letice, sound blaxed.

187
01:00:23.039 --> 01:00:35.599
Now feel in the hole a bad.

188
01:01:00.719 --> 01:01:10.039
A spy from your brain all lay down the middle

189
01:01:10.119 --> 01:01:21.960
of your back, sending and receiving millions of messages every day,

190
01:01:33.000 --> 01:02:54.119
deep coomfort increasing deeply relaxed mass spreading these signals down

191
01:02:54.239 --> 01:03:19.000
his spine cold into reports of your body sins and

192
01:03:19.079 --> 01:04:16.400
their conferences outpus feelings of peace and tranquility spreading through

193
01:04:16.599 --> 01:04:33.920
your body, tips of your toes, to your eyes, your fingers.

194
01:04:38.360 --> 01:04:40.199
Ah wait, you'll know a back.

195
01:04:51.480 --> 01:04:52.440
And letting go.

196
01:04:54.679 --> 01:05:41.400
Reating pasehhhh, drifting.

197
01:05:48.199 --> 01:06:06.480
Mind. This will not man away, happy to let go,

198
01:06:09.920 --> 01:06:22.559
let godmpletely.

199
01:06:19.119 --> 01:07:42.679
Le go, so tranquil no body joy of censor listening God,

200
01:07:47.679 --> 01:11:52.880
no joy space this space, pace and safety. Eh leg.

201
01:12:11.000 --> 01:12:12.399
Maybe we can just.

202
01:12:15.279 --> 01:12:24.039
Focus on the different parts of your body, just to

203
01:12:24.399 --> 01:13:53.239
notice aihead and your eyes Joe Solus not to say

204
01:13:53.279 --> 01:15:28.920
in the sense of complete freedom, absolutely afraid, yes, change

205
01:16:01.600 --> 01:16:03.479
paste to breeze.

206
01:17:13.079 --> 01:18:18.000
May not have not tested your mind drift pace any

207
01:18:18.159 --> 01:18:20.159
annual deeply.

208
01:18:25.239 --> 01:18:26.560
In the direction of.

209
01:18:31.640 --> 01:21:13.640
Ditle blissful pace, blissful pace. Two days such let it go, mind.

210
01:21:24.039 --> 01:22:48.760
Stocking, sat at the films, amost visible, very fast and paceful.

211
01:23:02.920 --> 01:23:26.960
Pay my.

212
01:23:44.079 --> 01:24:08.399
Pass, and you could start to notice that you are

213
01:24:08.680 --> 01:24:20.159
feeling more relaxed, even though if not purposely focused your

214
01:24:20.359 --> 01:24:28.760
mind upon that sense of physical comfort that is growing

215
01:24:28.920 --> 01:24:37.760
within you throughout your body, and your mind starts to

216
01:24:37.840 --> 01:24:47.880
slow down, and that could be almost in recognition of

217
01:24:50.199 --> 01:25:03.880
I guess my speech not being particularly fast. Things just generally.

218
01:25:05.199 --> 01:25:06.079
Feel calmer.

219
01:25:09.640 --> 01:25:17.560
Just by listening to my voice, you give yourself an

220
01:25:17.640 --> 01:25:25.560
opportunity to take a break from the day, take a

221
01:25:25.680 --> 01:25:33.840
break from your life, as it is, to give yourself

222
01:25:33.920 --> 01:25:41.760
a rest, giving yourself permission to take some time off

223
01:25:44.079 --> 01:25:49.399
and to allow your body to relax and allow your

224
01:25:49.600 --> 01:25:59.880
mind to slow down, which in turn releases the ten

225
01:26:01.640 --> 01:26:10.760
any stresses that you had in your body. It's almost

226
01:26:10.840 --> 01:26:14.960
as if the parts of your body just open up,

227
01:26:16.319 --> 01:26:27.920
allowing the negativity out, and at the same time replacing

228
01:26:28.800 --> 01:26:38.319
that negativity with positive healing energy, which then fills your

229
01:26:38.399 --> 01:26:50.199
body up and your mind to also starts to appreciate

230
01:26:51.119 --> 01:27:04.399
those feelings of increasing confidence and an almost uplifting feeling,

231
01:27:06.520 --> 01:27:20.680
positive healing energy that spreads through your body like a

232
01:27:20.880 --> 01:27:30.960
wave of comfort. And all this comes from just.

233
01:27:34.479 --> 01:27:36.319
Allowing yourself.

234
01:27:38.479 --> 01:27:43.720
A few minutes, maybe half an hour, however long you

235
01:27:43.800 --> 01:27:57.039
want it to be, just rest allow your mind and

236
01:27:57.159 --> 01:28:09.760
your body almost preset itself to the settings of comfort

237
01:28:12.279 --> 01:28:25.640
and relaxation, calmness, which allows more room for feelings of

238
01:28:26.479 --> 01:28:39.159
pleasure and happiness to move around your body and into

239
01:28:39.239 --> 01:28:45.800
your mind, almost as if your mind and your body

240
01:28:45.920 --> 01:28:58.560
are sinking together, almost mirroring each other, with that growing

241
01:29:00.039 --> 01:29:02.560
positivity and calmness.

242
01:29:07.600 --> 01:29:15.079
And it feels nice, really does feel nice to know

243
01:29:15.359 --> 01:29:24.239
that you are the one that has allowed yourself to

244
01:29:24.520 --> 01:29:33.560
feel more comfort and to experience.

245
01:29:35.319 --> 01:29:36.439
More of this.

246
01:29:38.239 --> 01:29:53.359
Deep relaxation spreading throughout your body. And as I focus

247
01:29:54.960 --> 01:30:00.720
on each part of your body, you can noticed that

248
01:30:00.920 --> 01:30:15.439
that part becomes even more relaxed just by focusing on it,

249
01:30:18.159 --> 01:30:20.000
becomes even more.

250
01:30:22.039 --> 01:30:24.319
Calm and comfortable.

251
01:30:26.159 --> 01:30:34.199
Just by focusing. And as I moved down your body

252
01:30:35.520 --> 01:30:42.079
starting and your head, the parts that you have already

253
01:30:42.239 --> 01:30:51.479
focused on or can continue to relax deeply, and those

254
01:30:51.680 --> 01:30:58.359
parts that have not yet focused on or just automatically

255
01:31:02.199 --> 01:31:10.960
release any remain intention in anticipation of even more comfort

256
01:31:12.279 --> 01:31:24.600
about to come. Now the start by focusing on your forehead.

257
01:31:27.359 --> 01:31:36.680
Just being aware the feelings of your forehead. Any background

258
01:31:36.920 --> 01:31:43.800
sounds by mister Herbert the pigeon can just allow you

259
01:31:44.000 --> 01:31:45.960
to feel even more relaxed.

260
01:31:49.880 --> 01:31:56.039
Just means during the moment, this isn't this isn't a

261
01:31:56.239 --> 01:31:57.600
sterile environment.

262
01:31:58.960 --> 01:32:00.159
This is the world.

263
01:32:03.399 --> 01:32:11.000
I live in the countryside. There's lots of nature sounds around.

264
01:32:16.439 --> 01:32:21.600
As you focus on your forehead, just notice how it

265
01:32:21.880 --> 01:32:31.800
becomes even more relaxed as you focus only on my

266
01:32:32.079 --> 01:32:41.560
voice and that part of your body. Moving down to

267
01:32:41.720 --> 01:32:54.680
your eyes, focusing on your eyes, noticing how your eyelids

268
01:32:54.920 --> 01:33:01.920
feels so heavy, he has so light at the same time,

269
01:33:05.479 --> 01:33:05.760
all the.

270
01:33:05.840 --> 01:33:10.920
Muscles around your eyes relaxing completely.

271
01:33:15.640 --> 01:33:21.640
Moving your focus down to your mouth, your.

272
01:33:21.640 --> 01:33:43.079
Lips, your tongue, your teeth. You comes are of your mouth, relaxing, calm, blaseles.

273
01:33:43.119 --> 01:33:51.239
You focus now on your jaw, just a part of

274
01:33:51.359 --> 01:33:56.399
your journey, your mouth, your chin, but all the way

275
01:33:56.479 --> 01:33:59.000
up the size of your face.

276
01:34:00.479 --> 01:34:04.920
Is no on your jaw.

277
01:34:07.479 --> 01:34:13.800
Leading all relaxed.

278
01:34:17.800 --> 01:34:19.000
Let me calm.

279
01:34:26.880 --> 01:34:27.880
F you sin.

280
01:34:31.079 --> 01:34:37.039
On your neck. The front of your neck and your throat.

281
01:34:38.960 --> 01:34:43.680
Relaxin, loose and calm.

282
01:34:47.880 --> 01:34:53.920
The sides of your neck, right and left side of

283
01:34:54.039 --> 01:34:54.720
your leg.

284
01:34:57.439 --> 01:35:00.960
Relaxtant place.

285
01:35:04.399 --> 01:35:18.199
And calm. Now the back of your neck, focusing on

286
01:35:18.399 --> 01:35:28.119
the back of your leg, letting go with any tention

287
01:35:29.079 --> 01:35:37.800
that may have been there before, and enjoying that sense

288
01:35:38.159 --> 01:35:44.720
of increasing comfort and release.

289
01:35:46.760 --> 01:35:50.880
I think you can experience in the back of your neck,

290
01:35:57.239 --> 01:35:58.399
moving down.

291
01:35:58.640 --> 01:36:06.119
Your back, moving either side of your spine right.

292
01:36:06.039 --> 01:36:10.680
From the top of your back all the way.

293
01:36:10.640 --> 01:36:23.319
Down to the bottom of your back, down to your

294
01:36:23.399 --> 01:36:33.920
lower back. As you move up and down your spine,

295
01:36:36.079 --> 01:36:40.520
you can feel the muscles either side of your spine

296
01:36:42.720 --> 01:36:44.760
relaxing even more.

297
01:36:52.279 --> 01:36:58.760
And as those muscles relax, that sense of comfort.

298
01:36:58.560 --> 01:37:09.000
Starts to spread outwards from the spine into both sides

299
01:37:09.199 --> 01:37:16.159
of your back, the top of your back, the middle

300
01:37:16.359 --> 01:37:24.720
end your lower back. And as you scared gently and

301
01:37:25.359 --> 01:37:32.439
slowly up and down your back, the muscles in the

302
01:37:32.600 --> 01:37:36.239
top of your back relegs.

303
01:37:36.000 --> 01:37:43.359
And become a looser. The muscles in the middle of

304
01:37:43.439 --> 01:37:44.119
your back.

305
01:37:45.439 --> 01:37:53.640
Also seemed just almost define from each other, separating.

306
01:37:53.119 --> 01:37:57.279
And almost melting.

307
01:38:03.039 --> 01:38:04.600
And in your lower back.

308
01:38:08.199 --> 01:38:15.720
There seems to be an extra special feeling of comfort.

309
01:38:21.000 --> 01:38:27.159
The spreads into your hips. Sit down your lower back,

310
01:38:27.439 --> 01:38:35.439
into your hips, into the area where your cosicks are,

311
01:38:39.000 --> 01:38:48.319
and into your buttocks. These muscles then spread, bring your

312
01:38:48.399 --> 01:39:02.560
lower back into your hip area. Start to melt, start

313
01:39:02.880 --> 01:39:14.640
to reading, let go, let you know where about to

314
01:39:15.159 --> 01:39:20.800
focus on your shoulders, back your spy.

315
01:39:21.920 --> 01:39:23.680
Continue.

316
01:39:24.880 --> 01:39:31.960
To let go, continue to relax.

317
01:39:34.840 --> 01:39:38.439
So coldly.

318
01:39:43.159 --> 01:39:50.119
As you focus on your shoulders, you may notice they're already.

319
01:39:51.439 --> 01:39:51.840
Feeding.

320
01:39:55.159 --> 01:40:29.119
Really this already calm feel those muscles then move from

321
01:40:29.239 --> 01:40:44.760
your neck into your shoulders. Feels so soft and gentle,

322
01:40:48.840 --> 01:40:50.319
so smer.

323
01:40:56.119 --> 01:40:56.880
And calm.

324
01:41:08.560 --> 01:41:21.600
The feeling your shoulders since to spread deep into your

325
01:41:21.760 --> 01:41:32.640
shoulders has since a relaxation, not just traveling deeply into

326
01:41:32.760 --> 01:41:49.600
your muscles, also relaxing the butterless and moving all the

327
01:41:49.760 --> 01:41:58.800
way to underneath your arms, relaxing the whole area between

328
01:41:58.880 --> 01:42:03.560
the top sationholders and don't make your arms.

329
01:42:07.560 --> 01:42:08.359
He Then.

330
01:42:13.600 --> 01:42:14.279
You just so.

331
01:42:16.199 --> 01:42:28.199
Relaxed and comfortable in your shoulders, which sense that's.

332
01:42:29.880 --> 01:42:31.960
Deep healing.

333
01:42:34.920 --> 01:42:53.279
Message into your arms, you may feel almost decision arms

334
01:42:53.399 --> 01:42:54.399
and not even.

335
01:42:54.359 --> 01:43:05.840
That because the son relaxed, stakely aldsd.

336
01:43:12.479 --> 01:43:16.880
S s.

337
01:43:33.119 --> 01:43:58.840
S the faces spreading, oh my day, your arms to ours,

338
01:44:03.039 --> 01:44:35.079
cleveing oils, circumfut spreads away, interists for ciderists.

339
01:44:40.640 --> 01:44:41.439
So heavy.

340
01:44:45.079 --> 01:46:04.520
Yet the same time silight Jit said, peace.

341
01:46:06.359 --> 01:46:07.600
In your hands.

342
01:46:26.000 --> 01:46:52.039
A sensor real pace. It just seems to feel si

343
01:46:52.279 --> 01:49:09.359
f million your hands relax, it's attention, fits your body.

344
01:49:34.880 --> 01:49:39.840
My many focus t les.

345
01:50:02.760 --> 01:51:59.960
Sigsdass caf sposs.

346
01:54:01.520 --> 01:54:02.000
Faith, then.

347
01:54:03.560 --> 01:55:07.319
You faint, sir pas sircond sack pa so sircom peaceful, cycom.

348
01:55:13.039 --> 01:55:31.720
Pays fall brack same pace fall.

349
01:55:35.039 --> 01:55:58.479
Cri come, lent, deepnaxation, the script, the chest, the story, sla.

350
01:56:04.840 --> 01:56:10.600
Let's go everything.

351
01:56:21.880 --> 01:56:27.840
So I'm gonna start counting down now, from twenty down

352
01:56:27.920 --> 01:56:35.159
to one. You can imagine in.

353
01:56:35.239 --> 01:56:39.279
A way it's like just walking down some steps.

354
01:56:40.760 --> 01:56:45.079
And each step or twenty steps, and each step represents

355
01:56:46.399 --> 01:56:54.640
a level of comfort, each step represents.

356
01:56:56.479 --> 01:57:00.560
A deepening of that foot.

357
01:57:06.920 --> 01:57:12.560
And the furties he walked down those steps that deeper

358
01:57:13.520 --> 01:59:09.159
relaxed film So starting with number twenty twenty nineteen eight seven.

359
01:59:55.560 --> 02:00:28.399
Sixteen, most.

360
02:00:27.560 --> 02:01:15.279
People uses.

361
02:01:11.840 --> 02:08:21.279
Three fourhhhh us twohhhh h eight.

362
02:10:58.119 --> 02:13:26.239
Six five.

363
02:14:14.960 --> 02:15:04.800
Hu us.

364
02:18:01.040 --> 02:18:01.680
And now.

365
02:18:06.120 --> 02:18:18.760
As you focus on your lives, You're gonna count down

366
02:18:19.159 --> 02:18:30.239
from ten outs to one, focusing just on your eyes,

367
02:18:34.079 --> 02:18:42.559
your eyelids, the muscles around your eyes, your eye walls themselves,

368
02:18:44.079 --> 02:19:01.239
a whole area that makes up your eye. As we

369
02:19:01.520 --> 02:19:09.760
count down ten down to one, wants to focus in

370
02:19:10.000 --> 02:19:24.719
on your eyes, you will become twice is relaxed with

371
02:19:25.120 --> 02:19:33.760
each number counting down. That you may find.

372
02:19:37.680 --> 02:19:40.280
The way you want to do is just.

373
02:19:42.239 --> 02:19:49.360
Drift off to sleep. And if that's what you want,

374
02:19:52.440 --> 02:20:04.959
then just allow yourself to do it. Now focus it

375
02:20:04.959 --> 02:20:13.680
in your eyes. Down to begin counting down ten down to.

376
02:20:13.840 --> 02:20:18.920
One right now.

377
02:20:27.319 --> 02:20:54.440
Ten nine.

378
02:21:28.520 --> 02:22:21.399
Eight s.

379
02:26:16.399 --> 02:29:25.360
Hhhhhtu one.

380
02:29:31.680 --> 02:29:42.159
So cut down ten to one.

381
02:29:43.959 --> 02:30:08.280
Ten nine eight seven six five four three two one.

382
02:30:15.280 --> 02:30:18.159
And maybe that was a bit too quick in order

383
02:30:18.239 --> 02:30:18.840
to relax.

384
02:30:20.079 --> 02:30:20.559
Maybe it's a.

385
02:30:20.760 --> 02:30:27.239
Too fast for you to notice the calming of your body,

386
02:30:30.479 --> 02:30:35.040
maybe even a little bit of pressure. They're like, you're

387
02:30:35.120 --> 02:30:37.840
counted down from ten to one. Would you expect me

388
02:30:38.000 --> 02:30:40.840
to do? Man, expect me to just to go with

389
02:30:41.040 --> 02:30:50.879
floppy just because you're counting down. If you try again,

390
02:30:52.239 --> 02:30:56.799
but this time I'll go a bit slower this time

391
02:30:58.079 --> 02:31:03.040
that you focus on the whole of your body. Before

392
02:31:03.120 --> 02:31:10.079
we focus on your legs, just notice how your body

393
02:31:10.239 --> 02:31:25.200
does start to feel more relaxed with every number that

394
02:31:25.319 --> 02:32:05.559
I count down ten nine, at eight, seven, six, five

395
02:32:16.040 --> 02:32:27.120
four Threehhh.

396
02:33:10.520 --> 02:33:11.959
Just notice how.

397
02:33:14.159 --> 02:33:23.600
How you feel, generally, how your body feels. It's not

398
02:33:23.799 --> 02:33:34.799
necessarily even about counting down from ten to one. It's

399
02:33:34.879 --> 02:33:36.840
that space that.

400
02:33:36.920 --> 02:33:38.639
You have, that.

401
02:33:41.200 --> 02:33:56.000
Space between being active physically or mentally.

402
02:33:57.000 --> 02:33:57.079
Just.

403
02:34:01.760 --> 02:34:06.920
Sitting or lying down and just being there, not doing anything,

404
02:34:07.120 --> 02:34:11.879
not saying anything, or needing to think about anything.

405
02:34:13.680 --> 02:34:17.319
So it opens up a space, you know, a bit

406
02:34:17.399 --> 02:34:28.159
of a space, a gap. And the more I came

407
02:34:28.319 --> 02:34:32.840
down from ten to one, the bigger that gap becomes.

408
02:34:35.879 --> 02:34:42.280
So there's that gap of calmness, of comfort or relaxation.

409
02:34:48.200 --> 02:35:00.559
It's some nice feeling, and it moves those stressing or

410
02:35:01.079 --> 02:35:05.319
discomforts physically or emotionally, moves them.

411
02:35:06.840 --> 02:35:07.200
Away.

412
02:35:14.000 --> 02:35:14.879
Allows you.

413
02:35:17.639 --> 02:35:18.159
To just.

414
02:35:21.159 --> 02:35:26.959
Slow down, someone to count the game.

415
02:35:26.840 --> 02:35:33.520
From ten downs to one and notice that gap widening.

416
02:35:35.200 --> 02:35:39.639
The gap. And as it widens, it's almost like that

417
02:35:41.040 --> 02:35:58.879
the stress and attention falls into the gap, gives you

418
02:35:59.000 --> 02:36:00.239
that distance.

419
02:36:01.799 --> 02:36:03.040
That space.

420
02:36:09.920 --> 02:37:24.479
Ten nine, eight, seven, six five three.

421
02:38:11.239 --> 02:38:12.159
Now, how did you.

422
02:38:14.440 --> 02:38:15.399
Body you feel?

423
02:38:17.600 --> 02:38:17.799
Now?

424
02:38:30.520 --> 02:38:43.520
Can you notice that they feeling calm, the feeling.

425
02:38:46.239 --> 02:39:13.600
Relaxed, as were now, focus on your legs, just your legs.

426
02:39:29.600 --> 02:39:49.719
We're just gonna start with focusing on your thighs. Of course,

427
02:39:49.879 --> 02:39:54.719
it's not the most exciting thing to be done, because

428
02:39:58.159 --> 02:40:00.799
I'm sure, like most of your body, there's not a

429
02:40:00.959 --> 02:40:13.360
lot going on right now. Just focusing on the whole

430
02:40:13.520 --> 02:40:19.879
of your thighs, the tops of your thighs, the sides

431
02:40:20.040 --> 02:40:26.479
of your fires the bottoms of your thighs, your outer

432
02:40:26.680 --> 02:40:32.040
thighs and inner thighs, basically the whole of your thigh

433
02:40:32.159 --> 02:40:41.440
that leads into your hip and it goes down to your.

434
02:40:43.399 --> 02:40:55.239
Knee joints. And this is a big area. It's a

435
02:40:55.399 --> 02:41:01.799
very heavy area. It's very strong, probably the strongest our

436
02:41:01.920 --> 02:41:14.879
source in your body or in your thighs. But I

437
02:41:14.959 --> 02:41:15.600
don't think we.

438
02:41:17.360 --> 02:41:30.319
Perhaps give enough attention to our thighs. Perhaps we don't

439
02:41:31.719 --> 02:41:40.719
and acknowledge how important our thighs are to our lives,

440
02:41:52.239 --> 02:42:01.680
how much they actually do for us all through our lives.

441
02:42:08.840 --> 02:42:11.479
And it may seem to sound really weird, but.

442
02:42:14.360 --> 02:42:15.680
I think that all of our.

443
02:42:15.639 --> 02:42:26.479
Body parts, especially our thighs, needs some TLC, a bit

444
02:42:26.559 --> 02:42:43.319
of love shown, a bit of acknowledgement, thank you gratitude

445
02:42:46.280 --> 02:42:55.079
for what our thighs do for us. And I know

446
02:42:55.239 --> 02:43:01.479
this may sound a strange. Maybe you think, why am

447
02:43:01.520 --> 02:43:05.040
I short? I should be out in the garden hugging

448
02:43:05.120 --> 02:43:13.280
a tree or something. It's hard to send my I

449
02:43:13.399 --> 02:43:16.239
phone up on a tree. That's why I'm doing this,

450
02:43:16.280 --> 02:43:18.840
simpdoor somethis. I wouldn't be outside out in a tree.

451
02:43:20.200 --> 02:43:29.239
I can't see the television from the tree. We moved

452
02:43:29.280 --> 02:43:34.200
down to your knees, we gain such an important part,

453
02:43:38.520 --> 02:43:42.840
and I think we don't necessarily I will speak for

454
02:43:42.959 --> 02:43:50.639
myself here. I don't necessarily appreciate all that one needs

455
02:43:50.639 --> 02:43:55.479
to do for me until I have a problem with

456
02:43:55.600 --> 02:44:00.719
my need. As occasionally if I ever, how bash you,

457
02:44:02.120 --> 02:44:07.639
it's aching for some reason. It's then that I realize

458
02:44:08.760 --> 02:44:12.799
how much it does. You know, the benefit of being

459
02:44:12.840 --> 02:44:22.399
able to use my legs without any kind of physical discomfort.

460
02:44:23.280 --> 02:44:25.200
Is a beautiful thing.

461
02:44:26.559 --> 02:44:34.200
That's possibly not appreciated. Tool it's temporarily removed. You know,

462
02:44:34.319 --> 02:44:43.799
that's comfort. But as you focus on your knees, regardless

463
02:44:43.840 --> 02:44:49.399
of how your knees feel, you can have that sense

464
02:44:49.479 --> 02:44:52.440
of gratitude.

465
02:44:53.239 --> 02:44:55.840
And love to your needs for all that they do

466
02:44:56.000 --> 02:44:56.200
for you.

467
02:45:06.879 --> 02:45:10.879
You can still have that attention on your thighs. Maybe

468
02:45:11.079 --> 02:45:17.319
notice how your thighs feel, Maybe you notice that they

469
02:45:18.239 --> 02:45:36.040
are relaxing more deeply as you focus now on the

470
02:45:36.120 --> 02:45:41.040
bottoms of your legs, your sins, your calf muscles, the

471
02:45:41.159 --> 02:45:45.200
bones between your knees.

472
02:45:45.719 --> 02:45:46.639
And your feet.

473
02:45:47.920 --> 02:45:50.639
Incorporate, and of course your ankles.

474
02:45:52.479 --> 02:46:01.639
So important. Anyone that's had even like.

475
02:46:01.760 --> 02:46:08.600
The slightest sprain of an ankle knows how how much

476
02:46:08.799 --> 02:46:18.639
we take our ankles for granted. And it's kind of

477
02:46:18.719 --> 02:46:24.079
strange in a way when you think that. You know, logically,

478
02:46:24.440 --> 02:46:27.520
our wrists are a lot thinner than the rest of

479
02:46:27.559 --> 02:46:32.280
our arms, which is okay, it doesn't I can't see

480
02:46:32.280 --> 02:46:35.760
any problem with that because we're just picking stuff up

481
02:46:37.360 --> 02:46:42.959
by our ankles so much thinner than the rest of

482
02:46:43.000 --> 02:46:43.559
our legs.

483
02:46:50.000 --> 02:46:53.959
And from a physics perspective or logical.

484
02:46:53.719 --> 02:46:57.799
Even it doesn't really make sense that all this weight

485
02:46:59.680 --> 02:47:06.959
ab resting on your ankles then lead to your feet

486
02:47:11.559 --> 02:47:20.360
a thin area, thin bone. Yeah, it does so much

487
02:47:20.479 --> 02:47:21.120
great work.

488
02:47:23.280 --> 02:47:25.159
Supports us, supports our.

489
02:47:25.079 --> 02:47:36.959
Body for a lifetime, helps us to balance, helps you

490
02:47:37.120 --> 02:47:50.399
to get around and be mobile. And there's the calf muscles.

491
02:47:50.440 --> 02:47:58.479
Of course, when I was younger, I couldn't see the pointing.

492
02:47:58.559 --> 02:48:04.559
Calf muscles didn't seem to do anything. Okay, if I

493
02:48:04.600 --> 02:48:08.079
worked around my tiptoes and then my calf muscles get

494
02:48:08.159 --> 02:48:11.879
some work, But of course that's not true. The calf

495
02:48:11.959 --> 02:48:21.680
muscles are being used whenever we use our legs. Then

496
02:48:21.760 --> 02:48:34.280
your shins there to protect your lower legs, shaped in

497
02:48:34.360 --> 02:48:38.559
a way almost as a protector for the.

498
02:48:38.600 --> 02:48:50.120
Bone, leading of course to your ankles.

499
02:48:52.959 --> 02:49:00.000
And your feet. I'm not going to focus on your feet.

500
02:49:00.239 --> 02:49:04.559
I'm just going to focus on the legs. I realize

501
02:49:06.799 --> 02:49:10.520
now that I've mentioned your feet, you'll probably focus on

502
02:49:10.959 --> 02:49:14.159
them anyway, So maybe I should focus on your feet

503
02:49:14.200 --> 02:49:14.680
a little bit.

504
02:49:18.719 --> 02:49:19.879
You can have them in your.

505
02:49:19.799 --> 02:49:26.159
Awareness the same as you have your thighs in your awareness.

506
02:49:27.040 --> 02:49:30.920
Even though we haven't been focusing on your thighs a

507
02:49:31.079 --> 02:49:42.239
few minutes, we're focusing on your angles. There's still that

508
02:49:43.680 --> 02:49:58.200
sensation of comfort in your thighs, and there's that movement

509
02:50:00.239 --> 02:50:09.680
energy because the thighs hold lots of different sensations. Of course,

510
02:50:09.760 --> 02:50:14.479
there's the muscles, the big strong muscles that we have

511
02:50:14.719 --> 02:50:28.040
in our thighs, but the skin on the outside of

512
02:50:28.120 --> 02:50:33.040
the thighs, as in the outside of all of our

513
02:50:33.120 --> 02:50:45.799
body can be very sensitive, sensitive to attach, sensitive to temperature,

514
02:50:52.360 --> 02:51:01.200
and inside your thighers the bones, there's the muscle, the blood, vessels, the.

515
02:51:01.399 --> 02:51:02.239
Arch trees.

516
02:51:03.520 --> 02:51:12.360
To all this stuff inside of thighs. I guess sometimes

517
02:51:13.239 --> 02:51:15.719
it'd be nice if you can actually put your fingers

518
02:51:17.000 --> 02:51:23.120
inside your thighs and message, so you can message on

519
02:51:23.200 --> 02:51:27.239
the outside. Of course, we're able to get deep into

520
02:51:27.319 --> 02:51:32.159
the muscles and to be able to just message inside

521
02:51:32.200 --> 02:51:39.239
your thighs. Message in the bones of your leg massage

522
02:51:42.200 --> 02:51:48.520
the veins, just gently heaving thighs.

523
02:51:52.639 --> 02:51:53.799
You can move down.

524
02:51:55.840 --> 02:52:01.959
Message inside your knees, just a message those bones, but

525
02:52:02.079 --> 02:52:07.360
with healing fingertips, spreading the healing.

526
02:52:07.200 --> 02:52:11.760
Energy deep into the choice your knees.

527
02:52:17.200 --> 02:52:21.879
Of course, there's the back you need and the inside

528
02:52:22.079 --> 02:52:30.399
crease real need is it's a very sensitive area. Very

529
02:52:31.079 --> 02:52:35.040
it feels very nice when we striken. That might be

530
02:52:35.200 --> 02:52:39.120
because it's an area that's not really touched very often.

531
02:52:41.200 --> 02:52:48.079
It's almost like a hidden part a crease your legs.

532
02:52:48.159 --> 02:52:49.120
It's almost.

533
02:52:51.079 --> 02:52:51.840
Like a part that.

534
02:52:53.639 --> 02:53:04.879
Has a sensitivity, which is a little bit different. Of course,

535
02:53:04.920 --> 02:53:15.399
it's protected by your legs, so you can imagine putting

536
02:53:16.319 --> 02:53:27.239
your fingers into increase your legs and folding between your legs.

537
02:53:28.000 --> 02:53:32.600
You can just message with your fingertips. Imagine your fingertips

538
02:53:32.680 --> 02:53:36.280
going inside, massage in.

539
02:53:36.360 --> 02:53:46.399
The muscle tissue you can cause fielder the bones of.

540
02:53:46.479 --> 02:53:58.319
Your knees heading through your fingertips, and then as you

541
02:53:58.479 --> 02:54:04.239
go down to your calf muscles, and that's the part

542
02:54:04.280 --> 02:54:07.959
I'd like to be able to really put my finger

543
02:54:08.040 --> 02:54:14.000
tips steam inside the calf muscles, massage.

544
02:54:13.520 --> 02:54:14.840
In every.

545
02:54:16.079 --> 02:54:22.600
Single tissue of their muscle, healing every part.

546
02:54:28.520 --> 02:54:30.680
And they're doing the same for my shoes.

547
02:54:33.879 --> 02:54:42.040
Massage in generally stroking the bones, generally stroking them, healing

548
02:54:42.280 --> 02:54:46.360
in a loving way because they deserve to be treated.

549
02:54:49.399 --> 02:54:53.719
There's the precious bones that they are. Their legs are

550
02:54:53.760 --> 02:54:57.559
so precious as they already other parts of our body,

551
02:55:00.120 --> 02:55:02.120
the more precious of any tube.

552
02:55:04.520 --> 02:55:05.200
On the planet.

553
02:55:13.760 --> 02:55:14.799
When you start to.

554
02:55:16.319 --> 02:55:27.280
Think about the legs in its way, it can change

555
02:55:27.479 --> 02:55:29.159
your perspective.

556
02:55:31.879 --> 02:55:37.760
It might sound a bit bit silly to start with

557
02:55:39.000 --> 02:55:47.399
the idea of having love you legs, showing appreciation for

558
02:55:47.479 --> 02:55:53.479
your thighs, wanting to be able to put your hands

559
02:55:54.520 --> 02:56:03.399
in your thighs, massage the muscles and the bones. When

560
02:56:03.399 --> 02:56:08.920
do you get your fingers deep in their releasing tension.

561
02:56:11.840 --> 02:56:12.799
Just to show.

562
02:56:14.440 --> 02:56:22.120
How much you care about your legs. M you care

563
02:56:22.440 --> 02:56:30.440
for what your legs do for you regularly, your needs,

564
02:56:30.719 --> 02:56:43.559
your calms, your ankles, the strength of your ankles, considering

565
02:56:43.760 --> 02:56:48.239
how thin they are compared to the rest of your legs,

566
02:56:48.440 --> 02:57:02.079
especially your thighs, yet they're so strong, so flexible, absolutely

567
02:57:02.319 --> 02:57:03.639
amazing things.

568
02:57:05.200 --> 02:57:06.440
Ankles are.

569
02:57:10.159 --> 02:57:11.719
Truly a gift.

570
02:57:13.760 --> 02:57:22.879
Because of what they do for you, supporting all that weight,

571
02:57:24.840 --> 02:57:29.360
regardless of how what weight you are, even if you're

572
02:57:29.399 --> 02:57:34.120
only a stone, still would have a lot of weight

573
02:57:34.399 --> 02:57:36.000
for these little ankles.

574
02:57:39.639 --> 02:57:40.520
How a lot of the.

575
02:57:40.559 --> 02:57:42.280
Heavier the mainstone.

576
02:57:43.280 --> 02:57:43.840
Double dome.

577
02:57:47.360 --> 02:57:52.399
Yet my an course support my body all the time,

578
02:57:56.200 --> 02:57:59.120
whether they do give off a sigh of relief or

579
02:57:59.200 --> 02:58:04.040
to sit down as my old.

580
02:58:03.879 --> 02:58:13.360
Legs though I think I feel seco my toes clap

581
02:58:14.840 --> 02:58:36.200
so happy. Your legs.

582
02:58:37.719 --> 02:58:45.559
Really are amazing. And I know there talking about talking

583
02:58:45.559 --> 02:58:52.239
about your legs is probably possibly on the most most

584
02:58:52.360 --> 02:59:00.319
boring things you've ever heard anyone saying. Possibly boring or not,

585
02:59:01.959 --> 02:59:08.319
everything I said is true. Your legs are amazing.

586
02:59:17.280 --> 02:59:30.120
Your les deserve not just respect, They deserve to relax deeply.

587
02:59:37.399 --> 02:59:40.959
They deserve to take some time out of the day.

588
02:59:42.959 --> 03:00:12.280
To just let go completely. Legs really can relax.

589
03:00:19.479 --> 03:00:25.520
Because the legs are so such a very important part

590
03:00:26.319 --> 03:00:30.159
of your body. When you relax your legs, the rest

591
03:00:30.239 --> 03:00:41.920
of your body also naturally follows in that journey of comfort.

592
03:00:50.040 --> 03:00:55.319
Like I feel in my hips, My hips feel really loose,

593
03:00:58.639 --> 03:01:00.479
and also in my lower back as well.

594
03:01:02.479 --> 03:01:04.040
I know, back really.

595
03:01:04.520 --> 03:01:09.079
Feels it feels stretched, even though I'm just sitting in

596
03:01:09.200 --> 03:01:15.319
a chair and there's no stretching as far as more

597
03:01:15.360 --> 03:01:18.760
way that I'm doing. It's almost as if the muscles

598
03:01:18.760 --> 03:01:22.799
are just relaxed so much that there is a natural

599
03:01:23.120 --> 03:01:47.319
stretch as the tension has reduced a lot. And I'm

600
03:01:47.399 --> 03:01:55.120
now going to count down ten down to one, you

601
03:01:55.239 --> 03:01:56.840
can continue.

602
03:01:58.000 --> 03:02:01.440
To feel waitifully relaxed.

603
03:02:05.280 --> 03:02:29.440
Ten nine, eight, seven, six, five, four.

604
03:02:32.520 --> 03:02:37.239
Three two.

605
03:02:41.520 --> 03:02:48.399
One relax.

606
03:02:56.280 --> 03:03:01.399
So I'm just gonna count down five to one, and

607
03:03:01.479 --> 03:03:07.639
as a countdown, you just focus on the numbers, just

608
03:03:07.799 --> 03:03:15.920
the numbers counting down, and notice how you feel.

609
03:03:18.280 --> 03:03:19.440
In this moment.

610
03:03:20.879 --> 03:03:26.239
As you hear the numbers counting down, knowing that those numbers.

611
03:03:28.399 --> 03:03:30.840
Counting down represent you.

612
03:03:32.639 --> 03:03:42.639
Feeling calmer, not just in your body, but also relaxing

613
03:03:42.719 --> 03:03:50.200
your mind. Just notice how you feel there's nothing to do,

614
03:03:51.319 --> 03:03:55.280
there's nothing to say, there's nothing to think about.

615
03:03:58.319 --> 03:04:02.040
Starting weird number five.

616
03:04:10.520 --> 03:04:53.440
Four three two one. As you notice the gradual.

617
03:04:55.680 --> 03:04:56.239
Letting go.

618
03:04:58.559 --> 03:05:05.520
With the tenser that you're body, you may also begin

619
03:05:05.799 --> 03:05:11.799
to notice and be aware of how your mind is

620
03:05:12.920 --> 03:05:20.719
starting to slow down. This is just a natural thing

621
03:05:21.239 --> 03:05:21.879
that happens.

622
03:05:24.520 --> 03:05:29.159
It's not really a special procedure. It's just natural.

623
03:05:29.280 --> 03:05:35.680
Because it's your body relaxes, your mind also starts to relax,

624
03:05:37.280 --> 03:05:40.920
and the more your mind relaxes, the more your body relaxes.

625
03:05:41.040 --> 03:05:51.559
It's just a continuous circle of relaxation. And is that

626
03:05:52.840 --> 03:06:02.440
calmness that comes from relative quietness. Even if this background sounds,

627
03:06:03.879 --> 03:06:05.799
even your side online.

628
03:06:07.200 --> 03:06:11.040
Is still going to be quite calm.

629
03:06:12.760 --> 03:06:15.399
You know, you haven't got the television on, there's no

630
03:06:15.719 --> 03:06:19.920
music in the background, unless you're listening to the recorded

631
03:06:19.959 --> 03:06:20.520
with music.

632
03:06:20.680 --> 03:06:27.479
Of course, you are very likely not going to be

633
03:06:27.600 --> 03:06:28.000
sitting in.

634
03:06:28.040 --> 03:06:31.079
A room with other people. Of course you might be,

635
03:06:31.239 --> 03:06:35.639
but generally it's more ideal if you can do this

636
03:06:35.840 --> 03:06:46.879
on your own, so no distractions, and when you stop

637
03:06:47.000 --> 03:07:02.799
thinking about stuff, relaxation automatically rises. A sense of comfort.

638
03:07:04.159 --> 03:07:05.159
Starts to grow.

639
03:07:09.479 --> 03:07:16.120
And without trying to build it up into something fantastical,

640
03:07:20.000 --> 03:07:28.680
something magical. This is just a natural process, something that's

641
03:07:29.879 --> 03:07:38.799
easy to accomplish. In fact, it's almost you know, the

642
03:07:39.120 --> 03:07:45.840
sense of relaxing completely happens really when you put no

643
03:07:46.000 --> 03:07:50.559
effort into it. It's not something that you can really force.

644
03:07:53.200 --> 03:07:57.159
It's something that happens naturally.

645
03:08:00.159 --> 03:08:07.760
And part of the process of this recording and others.

646
03:08:09.000 --> 03:08:18.799
Is simply to allow you to take advantage of this

647
03:08:20.120 --> 03:08:36.200
space this time, to just let go, to just be here,

648
03:08:37.639 --> 03:08:50.559
to be in tune with how you feel, yet with

649
03:08:51.280 --> 03:09:03.120
the intention of wanting to relax deeply, that maybe even

650
03:09:04.799 --> 03:09:09.159
to fall asleep, depending on what it is that you

651
03:09:10.319 --> 03:09:14.559
wish for yourself in this moment.

652
03:09:21.520 --> 03:09:24.120
As we know, relaxing.

653
03:09:25.120 --> 03:09:33.239
Is the majority of the process of falling asleep. The

654
03:09:33.319 --> 03:09:36.920
actual fall in the sleep part is the tiny bit

655
03:09:36.959 --> 03:09:43.680
at the end. The deeper relaxed you.

656
03:09:43.760 --> 03:09:49.479
Become, the easier.

657
03:09:52.040 --> 03:10:06.639
You find yourself drifting. You can also if you choose

658
03:10:06.719 --> 03:10:23.879
to stay focused on my voice and really enjoy the process,

659
03:10:28.200 --> 03:11:01.600
congratually relaxing each muscle in your body effortlessly and observing

660
03:11:06.079 --> 03:11:13.159
the sensation I've letting go.

661
03:11:19.600 --> 03:11:26.959
Completely this time.

662
03:11:27.120 --> 03:11:35.600
I'm going to count from six down to one. You

663
03:11:35.719 --> 03:11:46.079
can notice your mind calming down more with each number

664
03:11:47.799 --> 03:11:59.639
that you hear me saying, naturally feeling calm and slow

665
03:12:04.040 --> 03:12:11.520
pace six.

666
03:12:37.239 --> 03:12:58.040
Five, four.

667
03:13:30.040 --> 03:15:07.879
Three, No way, you know how your mind slowed right down,

668
03:15:11.200 --> 03:15:34.079
sinking deeply into relaxation. Un As you focus on your

669
03:15:34.200 --> 03:15:44.799
mind and may notice that there are some thoughts still there,

670
03:15:47.399 --> 03:15:56.959
maybe some stubborn thoughts that for some reason perhaps need

671
03:15:57.040 --> 03:16:12.719
your attentionsthing.

672
03:16:05.079 --> 03:16:05.920
You can do is.

673
03:16:11.479 --> 03:16:23.959
Send love to those thoughts. Sprinkle those thoughts with love,

674
03:16:25.719 --> 03:16:27.600
my little petals for my flower.

675
03:16:28.600 --> 03:16:32.920
Just sprinkle over the petals, feel good love.

676
03:16:35.120 --> 03:16:42.159
Towards those thoughts, to let those thoughts over them. You're

677
03:16:42.200 --> 03:16:47.440
not band in the number, You just need them. You

678
03:16:47.639 --> 03:16:59.399
require them to just calm down, slow down, quiet down.

679
03:17:03.040 --> 03:17:03.440
For now.

680
03:17:11.319 --> 03:17:16.319
So as you focus on those remaining thoughts as we

681
03:17:16.479 --> 03:17:21.760
count down this time from seven down to one of

682
03:17:21.840 --> 03:17:35.760
each number, just imagine sprinkling those flower petals of love, kindness,

683
03:17:37.360 --> 03:17:49.200
gratitude over those thoughts, which will allow them to just

684
03:17:50.680 --> 03:18:05.680
melt away and relax deeply. Of every number, I thoughts

685
03:18:05.799 --> 03:19:01.200
were become black fast starting if not the second six five.

686
03:19:40.399 --> 03:21:06.799
Three, that is how next your feeling in your body.

687
03:21:15.200 --> 03:21:17.120
We got to focus.

688
03:21:20.559 --> 03:21:30.120
On your hands because the more relaxed your hands on,

689
03:21:32.600 --> 03:21:54.239
the more relax your body and mind. Do you focus

690
03:21:54.600 --> 03:22:04.840
on your hands and your fingers. There's nothing needed to

691
03:22:04.920 --> 03:22:10.639
be done. There's no clenching of fists or dance and

692
03:22:10.760 --> 03:22:22.319
the fingers or anything like that. It's just noticing and

693
03:22:22.680 --> 03:22:35.239
focusing on your hands, noticing the early film.

694
03:22:49.479 --> 03:22:50.879
Because the ball.

695
03:22:52.840 --> 03:23:01.760
Relax your hands feel my calm mind fails.

696
03:23:03.159 --> 03:23:04.479
And all.

697
03:23:07.120 --> 03:23:08.840
Comforts failed.

698
03:23:10.879 --> 03:23:12.360
Round your body.

699
03:23:20.760 --> 03:23:23.479
May have.

700
03:23:27.520 --> 03:24:10.600
Already noticed hell mind is starting dressed wicks him just

701
03:24:10.799 --> 03:24:28.079
on your hands and fingers, allowing them sha experience. I'm

702
03:24:28.200 --> 03:24:36.120
real deepening of ever, reaxation in your hands and fingers,

703
03:24:45.680 --> 03:25:02.040
and more relaxed with each number, eight.

704
03:25:04.280 --> 03:25:10.719
Down to one, even.

705
03:25:10.559 --> 03:25:22.360
Almost feel that healing, relaxing energy spreading into your hands

706
03:25:23.479 --> 03:25:41.120
and fingers, becoming relaxing with each.

707
03:25:41.399 --> 03:25:49.799
Number you gotting down.

708
03:25:51.719 --> 03:26:09.520
Eights down to one, drifting dressed to again, spot to

709
03:26:09.639 --> 03:26:10.440
the place.

710
03:26:22.040 --> 03:27:00.840
I hats seven.

711
03:28:59.559 --> 03:30:18.479
Hu just being here now, nothing to think about, nothing

712
03:30:18.600 --> 03:30:29.399
to do, nothing to say, and everything just feels calm.

713
03:30:34.360 --> 03:30:42.079
This is your natural state of being. This is how

714
03:30:42.239 --> 03:30:50.600
you just normally feel when you take away that other stuff.

715
03:30:52.680 --> 03:30:53.360
That we add.

716
03:30:55.159 --> 03:30:57.600
I think that's stress and way we're here.

717
03:31:00.719 --> 03:31:01.760
I think.

718
03:31:04.680 --> 03:31:17.879
Anxiety, tension generally thinking about stuff. Take that away, which

719
03:31:17.959 --> 03:31:18.520
is what we do.

720
03:31:19.440 --> 03:31:20.399
We now.

721
03:31:26.879 --> 03:31:27.399
Left with.

722
03:31:30.120 --> 03:31:38.559
A real sense of easefulness which comes to you very

723
03:31:38.680 --> 03:31:39.559
good place.

724
03:31:43.360 --> 03:31:47.760
Because ultimately it's just a feeling.

725
03:31:51.719 --> 03:32:00.680
Of feeling and comfort, almost as if you've got insight yourself.

726
03:32:00.920 --> 03:32:15.879
You found a special place where everything is beatiful. Place

727
03:32:16.079 --> 03:32:23.879
way get help relaxed and your patrol sense of confid

728
03:32:27.280 --> 03:32:41.280
place we be here we can accept yourself when place

729
03:32:41.399 --> 03:32:52.399
way you're trying to please any gudios and place way

730
03:32:52.559 --> 03:33:00.319
you can actually just love yourself.

731
03:33:01.680 --> 03:33:02.360
In some ways.

732
03:33:02.440 --> 03:33:23.000
More importantly, you can like yourself appreciate a sense of gratitude.

733
03:33:25.280 --> 03:33:26.000
S the air.

734
03:33:34.639 --> 03:33:43.319
That's also place where you can actually fulfeel the healing

735
03:33:43.920 --> 03:33:58.760
energy soaking into your body. Heaving energy soaking into your body,

736
03:34:03.920 --> 03:34:15.079
The healing energy spreads through veins, traveling to each every

737
03:34:15.360 --> 03:34:26.639
single part of your body. You start to realize that

738
03:34:26.840 --> 03:34:34.200
actually a healing energy. It's not just entered into your brain,

739
03:34:37.000 --> 03:34:46.520
It's become part of your brain and its spinal fluid

740
03:34:49.200 --> 03:34:51.479
is now mixed up healing energy.

741
03:34:56.719 --> 03:34:57.239
Not just.

742
03:34:59.319 --> 03:35:03.520
Allowing you you to feel so much more relaxed.

743
03:35:05.040 --> 03:35:13.760
And healthy in this moment, but also.

744
03:35:16.360 --> 03:35:24.200
You start to realize that actually what's happening now without

745
03:35:24.200 --> 03:35:33.680
a healing, relaxing energy spreading through your body is actually

746
03:35:34.120 --> 03:35:44.280
changing your life. It's actually changing the way you're going

747
03:35:44.399 --> 03:35:51.200
to feel, not just now, but tomorrow and the next day.

748
03:35:53.079 --> 03:36:00.920
There's your health improves, not just your physical health beyond

749
03:36:01.000 --> 03:36:01.680
mental health.

750
03:36:05.680 --> 03:36:07.319
Things that used to.

751
03:36:07.440 --> 03:36:13.559
Bother you in the past, for some reason, no longer

752
03:36:14.920 --> 03:36:21.399
have the effect that they used to because something has

753
03:36:21.920 --> 03:36:34.920
changed deeper within you. Maybe things that used to cause

754
03:36:35.040 --> 03:36:47.000
you to feel anger no longer have that power to

755
03:36:47.159 --> 03:36:52.120
control you the way they seem to be able to

756
03:36:52.399 --> 03:37:03.920
before that you realize that you're the one who decides

757
03:37:07.239 --> 03:37:18.040
what affects you. You're the one who decides to feel

758
03:37:18.680 --> 03:37:20.920
relaxed and calm.

759
03:37:22.399 --> 03:37:24.559
When you choose.

760
03:37:27.799 --> 03:37:35.680
To enjoy noticing these natural developments.

761
03:37:37.639 --> 03:37:38.840
Of the healing.

762
03:37:41.000 --> 03:37:49.600
Continue to grow and improve your life day by day.

763
03:37:55.479 --> 03:38:04.239
Include of course, your ability to lacks so much easier.

764
03:38:08.719 --> 03:38:09.760
Than sleep in.

765
03:38:14.319 --> 03:38:20.000
It's the most natural thing in the world to you,

766
03:38:24.479 --> 03:38:28.280
because falling asleep is something that you've done.

767
03:38:31.120 --> 03:38:32.639
So many times.

768
03:38:34.040 --> 03:38:41.319
In your life, and you know that you're born, as

769
03:38:41.399 --> 03:38:42.920
we all work, with.

770
03:38:43.520 --> 03:38:56.120
The ability to fall asleep, naturally, born with that ability

771
03:38:59.079 --> 03:39:13.360
to just drift off into a deep, healing sleep. Even

772
03:39:13.440 --> 03:39:18.159
when we're kids, sometimes will fall asleep and we don't

773
03:39:18.159 --> 03:39:24.600
even want to try to stay awake. Maybe it's a

774
03:39:24.760 --> 03:39:29.239
birthday in the morning, while it's Christmas or holiday or

775
03:39:29.280 --> 03:39:30.120
something I look.

776
03:39:30.040 --> 03:39:32.239
Forward to, I don't want to go to sleep.

777
03:39:34.479 --> 03:39:39.360
But the more we want to stay awake, the more

778
03:39:39.719 --> 03:39:48.000
we just start to drift. And the more he finds drifting,

779
03:39:48.959 --> 03:39:54.319
we try to stop yourself and drifting asleep, the deeper

780
03:39:54.479 --> 03:39:56.840
and stronger without drifting becomes.

781
03:40:03.799 --> 03:40:05.079
Because we're born.

782
03:40:05.719 --> 03:40:11.559
Not just with the need to relax deeply, but to

783
03:40:11.760 --> 03:40:21.559
naturally fall asleep. But it's our birthright as part of

784
03:40:21.719 --> 03:40:32.319
our DNA. And sometimes as we get older in life,

785
03:40:33.680 --> 03:40:47.280
perhaps at times we have forgotten the relaxing completely. It's

786
03:40:47.399 --> 03:41:00.479
not only a wonderfully pleasant experience, it's also really easy.

787
03:41:11.799 --> 03:41:15.000
It's very very easy.

788
03:41:15.959 --> 03:41:19.639
To let go, because that's what it is.

789
03:41:19.840 --> 03:41:20.319
It's just.

790
03:41:23.879 --> 03:41:35.280
Deciding until let go. And when you press the play

791
03:41:35.399 --> 03:41:46.600
button on my recordings, you have given permission for my voice.

792
03:41:47.840 --> 03:41:48.440
To relation.

793
03:41:52.280 --> 03:41:55.799
When you press that play button, you have given me

794
03:41:55.959 --> 03:42:11.479
permission for my words to effect in a positive only

795
03:42:12.000 --> 03:42:30.319
a positive way, opening up your mind, useful.

796
03:42:31.440 --> 03:42:33.920
And healing.

797
03:42:35.079 --> 03:42:36.000
Suggestions.

798
03:42:40.520 --> 03:42:41.239
They can have.

799
03:42:45.719 --> 03:42:53.159
Such an amazing effect on how you feel right now,

800
03:42:57.920 --> 03:43:07.760
as well as those changes that continue long after the

801
03:43:07.920 --> 03:43:18.520
recording ends. Those changes within you the continue to flourish

802
03:43:19.440 --> 03:43:37.680
and grow, transforming your life in positive, beautiful way, allowing

803
03:43:38.120 --> 03:43:45.120
you to move forward in your life in the direction that.

804
03:43:45.200 --> 03:43:46.479
You choose.

805
03:43:47.680 --> 03:44:04.879
For yourself. This feeling, this feeling that he can experience

806
03:44:05.920 --> 03:44:28.920
a safety, comfort, calmness, This feels so nice, such a

807
03:44:29.239 --> 03:44:43.239
healthy place to be, and that postivity pros.

808
03:44:44.040 --> 03:44:53.000
Within you in of every day.

809
03:44:56.079 --> 03:45:05.840
Moving forward, you're going to find that you're more relaxed

810
03:45:08.200 --> 03:45:20.520
physically and in your mind it's all relaxed. And it's

811
03:45:20.600 --> 03:45:26.120
not that you're thinking slower. It's just that your mind

812
03:45:26.200 --> 03:45:38.120
would be less knocked out with unnecessary negativity because from

813
03:45:38.239 --> 03:45:48.479
now on, your mind rejects negativity. From now on, you're

814
03:45:48.559 --> 03:45:59.559
going to start noticing when negativity arises. You can just

815
03:45:59.639 --> 03:46:14.680
say stop, stop and then negativity turn around and leave

816
03:46:14.959 --> 03:46:41.959
your len stop and then negativity would disappear. And did

817
03:46:42.040 --> 03:46:49.799
you notice that you feel way more relaxed than you

818
03:46:50.040 --> 03:46:51.479
probably expected.

819
03:46:57.559 --> 03:46:58.799
You can now.

820
03:47:02.120 --> 03:47:08.000
Congratulate yourself because you are the person that has done this.

821
03:47:09.719 --> 03:47:15.200
You are the one that has opened your mind up

822
03:47:15.920 --> 03:47:23.959
to the simple faiths, and you can feel more relaxed

823
03:47:24.079 --> 03:47:33.680
in your body and in your mind. You've opened your

824
03:47:33.879 --> 03:47:39.319
mind up to the birthright of being able to just

825
03:47:42.040 --> 03:47:43.680
fall asleep easily.

826
03:47:44.760 --> 03:47:59.079
When you cheers, that's a nice feeling. Then you think

827
03:48:01.719 --> 03:48:08.559
it feels nice, doesn't it? To feel calm?

828
03:48:10.200 --> 03:48:14.799
Who hear the energy is spreading through your body in

829
03:48:14.959 --> 03:48:30.959
your mind to spend time a special place where negativity

830
03:48:32.479 --> 03:48:45.360
can no longer enter. Negativity is banned, it's barred, it's

831
03:48:45.479 --> 03:48:46.600
not allowed entry.

832
03:48:49.200 --> 03:48:52.600
It doesn't it doesn't. This doesn't deserve to be here.

833
03:48:52.959 --> 03:48:54.440
It doesn't be long here.

834
03:48:58.159 --> 03:49:13.040
Negativity has nobody place in your life which makes room

835
03:49:13.239 --> 03:49:22.440
for more comfort or hearing, or relaxation.

836
03:49:26.639 --> 03:49:27.200
Or peace.

837
03:49:44.120 --> 03:49:45.600
It feels nice, doesn't it?

838
03:49:47.479 --> 03:50:13.000
Just echo everything. I'm gonna count down now from twenty

839
03:50:13.239 --> 03:50:24.040
down to one. You can continue to relax, cheers, you can.

840
03:50:27.079 --> 03:50:29.680
Drift to sleep.

841
03:50:32.959 --> 03:50:45.319
With every number he'p me saying, you can fill twice relaxed,

842
03:50:48.360 --> 03:50:53.040
or if you choose, you can fill twice sleeping.

843
03:50:59.399 --> 03:51:06.040
Now twenty.

844
03:51:14.639 --> 03:53:14.319
Ninety, eighteen, seventeen, sixty fifty four, fourteen, eleven, two, nine, eight, six.

845
03:53:13.239 --> 03:53:13.520
Five.

846
03:53:54.120 --> 03:53:59.120
It's your time to just take a break.

847
03:54:03.719 --> 03:54:14.799
You're tied relax to allow your mind to slow down,

848
03:54:23.479 --> 03:54:25.959
to give yourself a permission.

849
03:54:30.159 --> 03:54:31.959
To take a break.

850
03:54:36.559 --> 03:54:37.520
From everything.

851
03:54:42.239 --> 03:54:46.719
And you're the only person that can make that decision,

852
03:54:49.840 --> 03:54:52.600
the only person that can actually tell your mind.

853
03:54:57.520 --> 03:55:11.920
Just relax, just take some time.

854
03:55:13.639 --> 03:55:25.440
Off so that you can focus on your body, getting

855
03:55:25.799 --> 03:55:40.879
touch me how you feel physically, and in the process

856
03:55:41.319 --> 03:55:48.840
of this body scared where you focus on different parts

857
03:55:48.879 --> 03:55:59.799
of your body, those parts that you focus on and observe,

858
03:56:02.760 --> 03:56:11.120
even though you're not purpose requesting for those parts of

859
03:56:11.200 --> 03:56:20.399
your body to relax, it's kind of expected. You expect when.

860
03:56:20.319 --> 03:56:23.760
You listen to my worst to feel.

861
03:56:25.120 --> 03:56:39.079
Worst naturally, because when you're listening to me, your attention.

862
03:56:40.920 --> 03:56:52.159
Is focused on my words, and there's my words guide you.

863
03:56:54.559 --> 03:57:07.159
To focus on as parts of your body, your focus increases,

864
03:57:14.280 --> 03:57:30.840
which actually calms your mind. When your mind calms down.

865
03:57:35.520 --> 03:57:38.799
Your body relaxes.

866
03:57:46.319 --> 03:58:08.280
And when your body calms down, your mind relaxes and

867
03:58:11.319 --> 03:58:22.000
really started to focus on your body. You can already.

868
03:58:22.799 --> 03:58:35.799
Feel that he had energy spreading through your body, pushing

869
03:58:36.040 --> 03:58:46.799
out stress. Attention here.

870
03:58:48.719 --> 03:58:57.639
All the parts of your body, cleeding, skin, bones, blood,

871
03:58:59.319 --> 03:59:04.639
all of yours inside your body, with the muscles.

872
03:59:05.639 --> 03:59:06.600
Or the fat.

873
03:59:08.840 --> 03:59:16.520
Of everything, every hair or nobody is filled with the

874
03:59:16.879 --> 03:59:17.840
healing energy.

875
03:59:25.920 --> 03:59:27.120
Knowing your brain.

876
03:59:31.479 --> 03:59:46.600
Fills without the energy the feeding and comfort, relaxation.

877
03:59:49.559 --> 04:00:11.239
Increases, deep increases in a way, your mind.

878
04:00:14.559 --> 04:00:28.120
Starts to fill perhaps been to rousing because it's not needed,

879
04:00:31.479 --> 04:00:33.520
and they start.

880
04:00:36.399 --> 04:00:47.760
To drift if that's what's needed.

881
04:00:50.920 --> 04:00:52.559
So if you're listening to this.

882
04:00:54.639 --> 04:00:58.079
That we need a step relaxation.

883
04:00:58.000 --> 04:01:02.520
That's where you get. If what you need is.

884
04:01:04.200 --> 04:01:14.879
To fall asleep naturally easily, that your mind drifts. That's also.

885
04:01:16.200 --> 04:01:17.159
What happened.

886
04:01:22.399 --> 04:01:23.280
Because by.

887
04:01:26.040 --> 04:01:31.079
Pressing out play button on the podcast and listening to

888
04:01:31.239 --> 04:01:46.000
me give permission your body and your mind. Effect you

889
04:01:46.159 --> 04:01:50.600
give the command to your body and your wind to

890
04:01:50.760 --> 04:02:03.680
relax deeply drift off to sleep if that's.

891
04:02:03.799 --> 04:02:17.200
What he wants need them.

892
04:02:17.239 --> 04:02:18.719
As I focus.

893
04:02:19.959 --> 04:02:27.680
On different parts of your body, you.

894
04:02:27.840 --> 04:02:31.600
May start to just drift.

895
04:02:35.879 --> 04:02:36.920
When you come back.

896
04:02:36.799 --> 04:02:42.920
Again you hear me talk again focusing on a different

897
04:02:43.040 --> 04:02:57.639
part of your body, you may I'm just drifting. Being

898
04:02:57.879 --> 04:03:06.200
realize you're drifting. Until you're still drifting. Dream to gain

899
04:03:06.920 --> 04:03:12.399
into my voice. Like I said, what a different part

900
04:03:12.559 --> 04:03:16.600
of your body starts to relax save.

901
04:03:21.399 --> 04:03:30.200
Because I'm drifting. It's basically already sleep sound.

902
04:03:36.399 --> 04:03:39.879
And the more you draft and the longer you drift,

903
04:03:41.520 --> 04:03:42.799
the longer you draft.

904
04:03:45.879 --> 04:03:50.680
I V I've drafted continues.

905
04:03:51.479 --> 04:03:58.399
To sleep, and that's the last year.

906
04:04:00.959 --> 04:04:01.239
To be.

907
04:04:06.280 --> 04:04:07.360
In your time.

908
04:04:08.719 --> 04:04:17.760
When you've experienced the I about to sleep, give me

909
04:04:20.200 --> 04:04:39.520
diff you don't sleep. It's strangely pleasant, s accent deep sleep,

910
04:04:49.959 --> 04:05:04.000
feel sniceteraciting my body mind. You feelish, You feel that

911
04:05:05.239 --> 04:05:08.000
the whag is spreading through.

912
04:05:07.920 --> 04:05:35.680
Youax deeply X starts.

913
04:05:36.159 --> 04:05:37.200
Your eyes.

914
04:05:57.200 --> 04:06:08.559
Down ships.

915
04:06:23.440 --> 04:07:36.120
Ships ships.

916
04:07:19.879 --> 04:07:28.879
X FID.

917
04:07:37.840 --> 04:08:01.920
Spies spreading.

918
04:08:05.479 --> 04:08:07.079
Side your body.

919
04:08:08.760 --> 04:08:09.639
In your.

920
04:08:12.600 --> 04:08:26.319
Now, let's focus again parts of your body, focusing this

921
04:08:26.559 --> 04:08:37.280
time on your forehead. Now on your mouth, your lips,

922
04:08:39.280 --> 04:08:59.200
your tongue, a hold of your mouth, focusing on your fingers.

923
04:09:04.600 --> 04:09:08.879
Maybe you get if you think it's a little as

924
04:09:09.120 --> 04:09:24.920
you can focus on each one individually, both hands, even

925
04:09:25.040 --> 04:09:27.559
though you should focus on both of your hands.

926
04:09:28.520 --> 04:09:33.000
Now I seemed to just not into one.

927
04:09:38.360 --> 04:09:46.920
May sr hands start left hand and ast as if

928
04:09:49.639 --> 04:10:05.239
just FX together now focusing on these just stops.

929
04:10:07.000 --> 04:10:46.600
In Scholas.

930
04:10:30.200 --> 04:10:32.879
Said fous.

931
04:10:38.399 --> 04:10:39.319
Just to see.

932
04:11:11.239 --> 04:14:55.280
Scoups se shops SATs like said fists.

933
04:15:02.799 --> 04:15:03.920
Your mind.

934
04:15:07.000 --> 04:15:49.120
Feels now, lets him go, let's him go, let's see

935
04:15:50.079 --> 04:16:21.200
go everything, letting go, letting go, leting go.

936
04:16:28.719 --> 04:16:48.840
Verything everything. We start now, and like you just first

937
04:16:48.840 --> 04:16:52.760
of all, just to see yourself lie down.

938
04:16:54.159 --> 04:16:59.360
On that most such table line on your front. You

939
04:16:59.520 --> 04:17:07.639
hear this supported, your arms are supported, and you feel

940
04:17:07.719 --> 04:17:17.600
comfortable and breathing is really easy, and you feel you

941
04:17:17.680 --> 04:17:21.200
feel confident in how you look as well. So there's

942
04:17:21.239 --> 04:17:26.440
none of that issue of body problems or shyness, because

943
04:17:27.520 --> 04:17:35.000
I'm a professional and this is a therapy session, so

944
04:17:35.639 --> 04:17:38.239
none of that stuff matters on whatsoever.

945
04:17:42.120 --> 04:17:48.559
This is about you. This is about how you feel,

946
04:17:49.520 --> 04:17:55.239
how you can enjoy that sense.

947
04:17:55.040 --> 04:18:01.079
Of comfort and relaxation that comes from letting go and

948
04:18:01.239 --> 04:18:06.319
allow him my hands and my fingers to relax you

949
04:18:09.200 --> 04:18:18.440
by my message your body. Someone starts off just by

950
04:18:18.520 --> 04:18:25.079
placing my hands on the back of your head, just gently,

951
04:18:26.079 --> 04:18:30.440
just so you can feel my hands feel like really

952
04:18:30.799 --> 04:18:31.079
on you.

953
04:18:35.559 --> 04:18:37.879
So you can maybe feel the warmth of my hands

954
04:18:37.959 --> 04:18:38.959
on the back of your head.

955
04:18:42.639 --> 04:18:46.159
With my hands to the side of your head, not pressing,

956
04:18:46.280 --> 04:18:52.639
but just holding there very gently, maybe over your ears,

957
04:18:53.200 --> 04:18:56.159
and a little bit on your face, just so you

958
04:18:56.239 --> 04:18:57.239
can feel.

959
04:18:57.840 --> 04:19:02.680
My hands so you can become accustomed.

960
04:19:03.719 --> 04:19:04.120
To them.

961
04:19:12.760 --> 04:19:14.719
And now I'll put my hands on the back of

962
04:19:14.840 --> 04:19:15.520
your head again.

963
04:19:16.040 --> 04:19:22.680
And gently let them slide down on to the back

964
04:19:22.719 --> 04:19:40.200
of your neck. You can feel my hands gently stroking

965
04:19:40.319 --> 04:19:46.680
the back of your neck. And to start with, just

966
04:19:46.760 --> 04:19:50.799
so you can get used to the feeling of my

967
04:19:51.000 --> 04:19:59.399
hands on your skin, get accustomed to realize that you're safe,

968
04:20:00.520 --> 04:20:09.280
it's all good, it's all fine, and I'm want to

969
04:20:09.319 --> 04:20:13.200
start gently massaging the muscles.

970
04:20:12.879 --> 04:20:14.040
In the back of your neck.

971
04:20:21.559 --> 04:20:33.319
With both hands. And this is a very trusting situation really,

972
04:20:33.920 --> 04:20:38.600
because our necks is so fragile. To have someone have

973
04:20:38.799 --> 04:20:43.959
their hands around your neck in that way and sometimes

974
04:20:44.120 --> 04:20:49.319
be problematic for people, which is why massages are quite good,

975
04:20:50.479 --> 04:20:58.920
because it allows you to relax and to get in

976
04:20:59.120 --> 04:21:06.680
touch with trust, to feel peaceful.

977
04:21:07.319 --> 04:21:07.959
They can't.

978
04:21:16.239 --> 04:21:23.639
There's a message the side of your neck. Gently moving

979
04:21:23.879 --> 04:21:28.959
from the bottom of your neck. It would be sort

980
04:21:29.000 --> 04:21:32.120
of near where your shoulders start. I guess all the

981
04:21:32.200 --> 04:21:32.680
way up.

982
04:21:34.639 --> 04:21:35.639
To your jaw.

983
04:21:37.680 --> 04:21:40.680
Is kind of area on the side of your neck.

984
04:21:43.479 --> 04:21:46.000
Of course, it's a lot longer than the front of

985
04:21:46.079 --> 04:22:02.319
your neck. The mess in the back of your neck.

986
04:22:06.040 --> 04:22:09.239
Especially that area where perhaps.

987
04:22:09.000 --> 04:22:16.840
We hold tension, and there's that area's message. You can

988
04:22:16.920 --> 04:22:21.040
actually feel a sense of release in the back of

989
04:22:21.120 --> 04:22:29.399
your neck. Maybe you can breathe it out as well,

990
04:22:31.959 --> 04:22:34.680
not just how it feels, not just how you feel.

991
04:22:44.440 --> 04:22:48.079
And they're moving down to that area between your neck

992
04:22:48.120 --> 04:22:57.920
and your shoulders, that musty area, starting to message that

993
04:22:58.120 --> 04:23:02.959
area on both sides. This would be the area that

994
04:23:03.559 --> 04:23:05.639
a lot of people would message if they were going

995
04:23:05.719 --> 04:23:10.879
to give you like a shoulder message. Even that's not

996
04:23:11.120 --> 04:23:14.280
technically the shoulders, but it's a sort of muscles that

997
04:23:14.440 --> 04:23:16.000
lead to the shoulders.

998
04:23:17.319 --> 04:23:18.159
From the neck.

999
04:23:20.040 --> 04:23:25.159
And the game that can hold tension and stress, and

1000
04:23:25.360 --> 04:23:33.280
when massaged, sometimes a nice deep message is useful, and

1001
04:23:33.600 --> 04:23:51.120
you decide how deep that message is. Just allow my

1002
04:23:51.280 --> 04:23:53.040
knuckles just.

1003
04:23:53.120 --> 04:23:53.719
To dig in.

1004
04:23:55.319 --> 04:24:04.840
To get to those muscles and to really relaxed all

1005
04:24:04.879 --> 04:24:22.360
the time, being fair yet gentle with it, and just

1006
04:24:22.600 --> 04:24:31.399
striking down the area to your actual shoulders, moving to

1007
04:24:31.639 --> 04:24:40.639
the muscles of your shoulders, and maybe initially just.

1008
04:24:42.159 --> 04:24:45.079
Pulling up the shoulders a little bit off the table,

1009
04:24:46.479 --> 04:24:48.360
just to give you a little bit of a stretch

1010
04:24:50.360 --> 04:24:51.040
very gently.

1011
04:24:57.639 --> 04:24:59.920
You've got the muscles at the front of your shoulder

1012
04:25:00.079 --> 04:25:11.479
as the side of the bank. Okay, this is the

1013
04:25:11.600 --> 04:25:15.760
part that can really take quite a bit of pressure,

1014
04:25:17.159 --> 04:25:17.479
quite a.

1015
04:25:17.520 --> 04:25:17.799
Bit of.

1016
04:25:21.600 --> 04:25:25.760
Needing. If if you wish to really.

1017
04:25:27.360 --> 04:25:32.760
Release the tension, to really get into those muscles and

1018
04:25:36.399 --> 04:25:43.159
plat your fingers in there. They feel really nice. Sometimes

1019
04:25:43.200 --> 04:25:54.200
it's just being stroked gently, being messaged quite strongly, can

1020
04:25:54.239 --> 04:25:55.879
all be beneficial.

1021
04:25:56.840 --> 04:25:58.280
To the real solution.

1022
04:26:03.120 --> 04:26:15.799
With the muscles in your shoulders. Now, as you move

1023
04:26:15.920 --> 04:26:25.239
down your arms, puld in one arm at a time,

1024
04:26:26.200 --> 04:26:35.559
starting with your right arm, but there is I just

1025
04:26:36.959 --> 04:26:40.120
lift your arm up, just hold it to the side

1026
04:26:40.159 --> 04:26:40.399
of you.

1027
04:26:43.559 --> 04:26:44.440
Do where it still be.

1028
04:26:44.479 --> 04:26:51.120
Attached, and I just message the tops of your arms

1029
04:27:01.559 --> 04:27:07.559
all the way down to your forearms into your wrists.

1030
04:27:18.959 --> 04:27:31.000
Gently massage in that parts, the softer part, which is

1031
04:27:31.120 --> 04:27:37.920
the underpart of the arm, which leads to the crease

1032
04:27:38.040 --> 04:27:43.920
in your rowbo the inside. It's much more sensitive skin.

1033
04:27:53.559 --> 04:28:04.760
Sometimes just having that stroked for really nice, pleasurable and relaxing.

1034
04:28:13.559 --> 04:28:24.120
Now moving down to your right hand, just holding your

1035
04:28:24.280 --> 04:28:37.479
hand in both of my hands, just pressing gently on

1036
04:28:37.600 --> 04:28:43.000
the back of your hand, stretching your fingers.

1037
04:28:44.600 --> 04:28:50.000
Ever slightly at the same time.

1038
04:28:52.040 --> 04:29:05.079
Pressing down and messaging each finger, and then starting to

1039
04:29:05.319 --> 04:29:16.639
massage the palms and the hand. Just turning their hand gently,

1040
04:29:18.399 --> 04:29:28.239
stretching it gently, and actually having your hand held can

1041
04:29:28.280 --> 04:29:34.959
it really be an emotional experience? Sometimes even if it

1042
04:29:35.120 --> 04:29:40.799
is a stranger, someone you don't know very well, like

1043
04:29:40.959 --> 04:29:47.920
a massage person or a therapist, maybe because it's intimate,

1044
04:29:55.600 --> 04:29:56.639
they can feel nice.

1045
04:29:59.280 --> 04:30:00.040
You can feel.

1046
04:30:08.239 --> 04:30:11.479
As I put that right arm back down where it was.

1047
04:30:17.399 --> 04:30:24.319
To do the same with your left arm. Thankfully the same.

1048
04:30:28.719 --> 04:30:35.760
Massiggy and the muscles, and you are more way down, dear, rest.

1049
04:30:39.680 --> 04:30:50.280
Striking inside of your own just being gentle as fun

1050
04:30:50.399 --> 04:31:10.559
as you require, and the messaging your left hand, stretching

1051
04:31:10.680 --> 04:31:20.079
the fingers, gently massaging the palm of your left hand.

1052
04:31:32.239 --> 04:31:33.440
You feel so.

1053
04:31:36.639 --> 04:32:01.559
Relaxing, sir, could the hing and just rest your left

1054
04:32:01.760 --> 04:32:15.799
arm back down the start message your back, the biggest

1055
04:32:15.920 --> 04:32:26.959
part of your body, starting at the top, starting a

1056
04:32:27.079 --> 04:32:30.440
game where you would have been the area at the.

1057
04:32:30.520 --> 04:32:34.799
Top between your shoulders and your neck.

1058
04:32:36.559 --> 04:32:38.799
Going back and massage in the.

1059
04:32:38.920 --> 04:32:50.760
Area again, but this time moving downwards, making it downward.

1060
04:32:50.959 --> 04:32:58.840
Stroke to me to look at back, working for me

1061
04:32:59.239 --> 04:33:03.479
outside inwards. Massage in that.

1062
04:33:05.759 --> 04:33:10.759
Your back, but the outsides of your back.

1063
04:33:14.680 --> 04:33:19.680
The paths were arms will maybe.

1064
04:33:19.919 --> 04:33:32.639
Rest against almost the path that connects your front to

1065
04:33:32.840 --> 04:33:50.759
your back. Just massaging down firmly but gently as firm

1066
04:33:50.799 --> 04:33:59.040
as you want, moving down, moving across a little bed

1067
04:33:59.720 --> 04:34:05.959
way down the game, be very gentle you have if

1068
04:34:06.040 --> 04:34:17.639
you chees. Eventually even get to the spine. We can

1069
04:34:17.799 --> 04:34:22.639
message the muscles an either side of your spine from

1070
04:34:22.720 --> 04:34:28.319
the top of your neck or the way down to

1071
04:34:28.439 --> 04:34:37.200
your lower back. You can do that a few times.

1072
04:34:40.279 --> 04:34:47.000
Sometimes people would juice the knuckle or the you know,

1073
04:34:47.200 --> 04:34:51.919
the two fingers and just go other side of the spine.

1074
04:34:53.200 --> 04:34:57.119
Almost just push down all the way down to the

1075
04:34:57.159 --> 04:35:06.000
bottom of the spine. Time releasing tension and opening up

1076
04:35:06.639 --> 04:35:15.799
the body, stretching your body so that you feel more

1077
04:35:15.959 --> 04:35:33.360
relaxed but at the same time rejuvenated. And now I'm

1078
04:35:33.360 --> 04:35:37.000
going to move to one side, to your right side,

1079
04:35:41.880 --> 04:35:46.400
and from the bottom of your lips to your pelvis,

1080
04:35:47.479 --> 04:35:54.200
I'm gonna message that area of your back or stretch

1081
04:35:54.319 --> 04:35:57.520
over the other side, and I will pull the muscles

1082
04:35:58.119 --> 04:36:04.799
gently push from one end that side or the way

1083
04:36:04.840 --> 04:36:09.599
to my side to the middle of the fact to

1084
04:36:09.639 --> 04:36:14.840
where your spine is, massaging that side of your spine

1085
04:36:16.479 --> 04:36:22.799
the opposite side to outstanding. It's al most likely leading bread.

1086
04:36:25.240 --> 04:36:27.080
There's that big area which is.

1087
04:36:28.560 --> 04:36:33.119
Firm, yet we're not there to message.

1088
04:36:37.799 --> 04:36:42.119
Potentially one of the most important places to actually have

1089
04:36:42.639 --> 04:36:50.279
a message because you really feel it, really feel the

1090
04:36:50.479 --> 04:36:55.599
release and the pleasure of having your lower back massaged.

1091
04:36:58.799 --> 04:37:04.439
It releases so much from your body that's not useful,

1092
04:37:07.680 --> 04:37:10.040
starting a healing process.

1093
04:37:11.200 --> 04:37:14.560
Which will continue long after this recording is over.

1094
04:37:23.840 --> 04:37:27.200
The messaging this part of your body not only feels

1095
04:37:27.360 --> 04:37:31.520
really good for you, it's actually fun to.

1096
04:37:31.599 --> 04:37:36.200
Do because it is, as I said, like kneading bread.

1097
04:37:38.599 --> 04:37:41.119
It's a part that you can really get hold of.

1098
04:37:42.639 --> 04:37:56.360
And really message deeply. If that's your choice, then they're

1099
04:37:56.360 --> 04:37:58.200
going to move over to the other side of your

1100
04:37:58.240 --> 04:38:00.080
body and do the same.

1101
04:38:03.599 --> 04:38:08.560
With the opposite part of your lower back.

1102
04:38:11.000 --> 04:38:15.159
Needing and message and from your side or a way

1103
04:38:19.560 --> 04:38:22.279
to the middle of your back where your spine is

1104
04:38:26.720 --> 04:38:35.959
pressing and needing, firm and gentle at the same time.

1105
04:38:37.959 --> 04:38:50.439
It feels so releasing mixture of pleasure, comfort, release, calmness,

1106
04:38:50.799 --> 04:39:02.279
relaxation or mixed together. Plus, there is that feeling through

1107
04:39:02.360 --> 04:39:07.439
your stomach as it's being stretched. Even though you're in

1108
04:39:07.560 --> 04:39:12.040
your stomach now you can feeling being stretched because the

1109
04:39:12.240 --> 04:39:14.119
whole area is connected.

1110
04:39:13.680 --> 04:39:14.400
To your stomach.

1111
04:39:23.200 --> 04:39:28.159
Now we're gonna move or move further up to the

1112
04:39:28.279 --> 04:39:33.119
top of your body, and we did the same this time,

1113
04:39:34.439 --> 04:39:41.240
starting with your upper back. Put my hands forward over

1114
04:39:42.520 --> 04:39:48.720
and massive massage in that area up to your spine,

1115
04:39:49.919 --> 04:39:52.520
from the side of your body up to your spine

1116
04:39:54.279 --> 04:40:00.799
to someone out the message area, the muscle tissue, whatever

1117
04:40:01.040 --> 04:40:04.119
fatty tissue even will be possibly.

1118
04:40:03.759 --> 04:40:04.520
From your chest.

1119
04:40:06.319 --> 04:40:10.439
Beau's all connected. The chest and the back connect together.

1120
04:40:13.599 --> 04:40:16.840
I'm going to be massaging and just pulling some of

1121
04:40:16.959 --> 04:40:25.240
that skin from your side up the message in the area.

1122
04:40:27.919 --> 04:40:29.040
Of your upper back.

1123
04:40:30.639 --> 04:40:37.439
Will way to your spine, and then I'll move down

1124
04:40:37.479 --> 04:40:40.479
a bit and I'll continue with the middle of your back,

1125
04:40:40.680 --> 04:40:49.880
doing exactly the same thing. There's gentle as deep as

1126
04:40:50.000 --> 04:41:01.720
you chose. Now I'm from the other side again and

1127
04:41:03.119 --> 04:41:06.400
do the exact same thing with the top of your

1128
04:41:06.479 --> 04:41:16.319
back on the other side, from pretty much underneath your

1129
04:41:16.479 --> 04:41:29.919
arm area really to your spine. And they continue in

1130
04:41:30.040 --> 04:41:36.639
that all the way down, including your lower your the

1131
04:41:36.680 --> 04:41:53.799
middle of your back. Now I'm gonna go to your thighs,

1132
04:41:55.080 --> 04:42:00.560
the backs of your thighs and the side of your thighs,

1133
04:42:04.840 --> 04:42:13.959
starting with your right leg. Massage the back and the

1134
04:42:14.159 --> 04:42:22.720
side of your thighs gently and firmly. There's a lot

1135
04:42:22.759 --> 04:42:26.759
of muscles there. It's anaria that can be very tense

1136
04:42:26.880 --> 04:42:31.119
at times and maybe needs a little bit more pressure

1137
04:42:31.360 --> 04:42:34.360
than the rest of the body that's up to you.

1138
04:42:39.279 --> 04:42:45.200
You can gently strike the back of your legs where

1139
04:42:46.200 --> 04:42:51.080
you know, opposite your knee joints, underneath your knee joint,

1140
04:42:52.200 --> 04:43:06.000
very sensitive, gentle area, and working down to your calf muscles.

1141
04:43:08.919 --> 04:43:15.279
Massage in your calf muscles thoroughly and deeply if you choose,

1142
04:43:18.759 --> 04:43:38.000
using both hands fingers, digging deep to your ankles, to

1143
04:43:38.119 --> 04:43:44.319
the back of your back of your ankles. Just generally

1144
04:43:44.520 --> 04:43:45.240
massage in.

1145
04:43:45.319 --> 04:43:57.000
That area, maybe left in the leg and stretching a

1146
04:43:57.080 --> 04:43:57.520
little bit.

1147
04:44:07.680 --> 04:44:11.080
Moving to the right foot.

1148
04:44:18.840 --> 04:44:28.759
Massage the bottom of your feet and the size of

1149
04:44:28.840 --> 04:44:40.080
your feet can't leeper firm enough so they don't tickle.

1150
04:44:45.880 --> 04:44:46.880
Just allow.

1151
04:44:49.080 --> 04:44:52.360
The pleasure that you get from having your feet massage

1152
04:44:55.119 --> 04:45:01.959
to just overtake you. There's like continue to message your feet,

1153
04:45:04.360 --> 04:45:12.400
the bottoms of your feet, the sides, your arches, your heel.

1154
04:45:14.799 --> 04:45:17.840
You put a lot of pressure into your heel and

1155
04:45:18.000 --> 04:45:22.959
it feels amazing, Yet the arches need to be a

1156
04:45:23.040 --> 04:45:34.759
bit more gentle. Stretching your toes gently. The message in

1157
04:45:34.919 --> 04:45:43.080
the bottoms of your toes with my fingers, each one individually.

1158
04:45:51.560 --> 04:45:55.400
Moving over to the left leg to do exactly the

1159
04:45:55.479 --> 04:46:05.840
same thing. Starting at the top of the thighs, work

1160
04:46:05.919 --> 04:46:10.520
in the back of the thighs and the sides. Massageant

1161
04:46:10.720 --> 04:46:12.439
deeply and gently.

1162
04:46:14.159 --> 04:46:20.840
The whole area, working all the way down.

1163
04:46:27.880 --> 04:46:33.639
And this is an area that maybe you could like

1164
04:46:33.759 --> 04:46:43.159
to spend more time relaxing the message. Perhaps if you wanted,

1165
04:46:43.279 --> 04:46:48.119
I could make a future recording. Want spend more time

1166
04:46:48.240 --> 04:47:00.680
on one particular area. As you moved down, you can't muscles.

1167
04:47:06.639 --> 04:47:09.439
Massage in your calf muscles.

1168
04:47:12.959 --> 04:47:14.000
And gently.

1169
04:47:19.279 --> 04:47:20.319
You down.

1170
04:47:22.360 --> 04:47:31.840
Yourincle into your feet, Massage backs of your feet, boundles

1171
04:47:31.919 --> 04:47:40.880
of your feet, stretching your toes and massage in each

1172
04:47:41.040 --> 04:47:50.159
tone individually. That feeling of pleasure and release. The experience

1173
04:47:50.360 --> 04:47:57.000
when you're having your feet and massaged feels creating good.

1174
04:48:08.759 --> 04:48:16.520
Now she turned over your mind. Laying on your back,

1175
04:48:24.040 --> 04:48:37.599
She's gonna start again your nick area in your shoulders,

1176
04:48:41.639 --> 04:48:45.119
just to get back in touch with that area.

1177
04:48:52.159 --> 04:48:53.119
Lets you move up.

1178
04:48:59.799 --> 04:49:05.720
M I can clean my hands, but little afresh, it's

1179
04:49:05.799 --> 04:49:15.840
now gonna message your face. Gimply, starting off your forehead,

1180
04:49:22.639 --> 04:49:29.680
your eyes are closed. Just stretch your eyes a little bit,

1181
04:49:30.720 --> 04:49:41.759
pushing up with your eyebrows, just massage in around your scalp,

1182
04:49:47.439 --> 04:49:59.000
massaging down your cheeks, around your ears, into your cham gently.

1183
04:50:03.520 --> 04:50:05.000
The side of your neck.

1184
04:50:09.000 --> 04:50:09.240
Chin.

1185
04:50:20.560 --> 04:50:22.240
They're just move it down.

1186
04:50:25.959 --> 04:50:33.720
Your neck down to your chest, starting by message in

1187
04:50:33.840 --> 04:50:41.000
the very top of your chest. The collar bone is

1188
04:50:43.319 --> 04:50:55.319
give a side of the collarbone. They just message in

1189
04:50:55.479 --> 04:51:07.479
the hole of the chest, moving the chest around.

1190
04:51:16.279 --> 04:51:21.040
Because it's quite a large area, you can move from

1191
04:51:21.119 --> 04:51:22.840
one side to the next.

1192
04:51:27.040 --> 04:51:33.400
Moving my heads underneath you pretty much re arms on,

1193
04:51:37.880 --> 04:51:43.119
stretching up, stretching some of the muscles of your back

1194
04:51:43.200 --> 04:51:52.240
in the process, moving up have your chest.

1195
04:51:56.479 --> 04:52:11.919
And they're moving down again. Then allowing my hands.

1196
04:52:12.639 --> 04:52:19.119
They're just massage gently and slide down towards your stomach,

1197
04:52:20.959 --> 04:52:27.400
starting in the middle of your chest, and then gradually

1198
04:52:27.680 --> 04:52:35.080
my head's moving apart and massage and sliding at.

1199
04:52:34.959 --> 04:52:38.720
The same time, moving down.

1200
04:52:42.360 --> 04:52:57.680
To just below your red cage, moving down, then massaging

1201
04:52:57.799 --> 04:53:02.279
up again, giving your chest.

1202
04:53:03.599 --> 04:53:04.880
All the attention.

1203
04:53:06.200 --> 04:53:07.159
When it needs.

1204
04:53:08.919 --> 04:53:20.439
To feel and legally relaxed. Remembering them.

1205
04:53:20.520 --> 04:53:24.520
Also, you're going to be focusing on your sides as well,

1206
04:53:26.119 --> 04:53:29.200
an area that really doesn't get much attention.

1207
04:53:31.799 --> 04:53:35.360
The feeling really good when it's massaged.

1208
04:53:40.240 --> 04:53:44.279
Just stroking my hands down the sides of your body,

1209
04:53:48.080 --> 04:53:51.479
just below your arms, all the way down to your hips.

1210
04:54:01.119 --> 04:54:07.000
Now move into your stomach area. We're going to stand

1211
04:54:07.119 --> 04:54:09.799
one side of you like I did when I did

1212
04:54:09.880 --> 04:54:15.040
you a laugh back. We're gonna do a similar process,

1213
04:54:16.360 --> 04:54:31.119
just stretching the muscles from the side gently massagy from

1214
04:54:31.200 --> 04:54:32.560
one side to the next.

1215
04:54:34.880 --> 04:54:35.319
Move in.

1216
04:54:37.880 --> 04:54:42.040
The whole area from blow your ribs all the way

1217
04:54:42.159 --> 04:54:52.599
down to blow your belly button, and I'm gonna move

1218
04:54:52.680 --> 04:55:02.959
around to the outside of you and repeat that process

1219
04:55:03.319 --> 04:55:16.360
of relaxing, deeply, calmly. You feel loose, You feel free.

1220
04:55:18.840 --> 04:55:23.680
There's something about having your stomach message that's different from

1221
04:55:23.799 --> 04:55:31.439
any other parts because we do have a tendency fold

1222
04:55:31.520 --> 04:55:36.319
in a different kind of stress in your stomach that

1223
04:55:36.439 --> 04:55:44.880
we may not be aware of. There's an old message

1224
04:55:44.959 --> 04:55:52.520
your stomach. In front of your stomach, they can circles

1225
04:55:54.000 --> 04:55:55.919
around your belly bottom.

1226
04:56:01.360 --> 04:56:03.159
And then going the other way around.

1227
04:56:09.759 --> 04:56:15.479
There's a gentleness and of freedom that comes from feeling

1228
04:56:16.159 --> 04:56:26.439
how you're feeling. There's a now moved down the tops

1229
04:56:26.479 --> 04:56:33.439
of your thighs muscles, massaging them, and I can do

1230
04:56:33.639 --> 04:56:39.319
this to your legs at the same time pressing down,

1231
04:56:42.159 --> 04:56:48.319
massaging deeply those muscles in your thighs, that's right of

1232
04:56:48.400 --> 04:56:59.400
your thighs, and moving down to your knees, gently massaging

1233
04:56:59.479 --> 04:57:10.759
your knee, sliding down your shins, pressure on in the

1234
04:57:10.919 --> 04:57:23.040
side of your shin gently, softly but firmly, moving down

1235
04:57:23.400 --> 04:57:38.080
to your ankles, stroking the tops of your feet, and

1236
04:57:38.319 --> 04:57:44.400
then with each foot in each hand, just gently massaging

1237
04:57:45.200 --> 04:57:52.040
the whole of the foot, the top of the bottom,

1238
04:57:52.799 --> 04:57:59.799
your heel, your ankle, your toes, massage in the air.

1239
04:58:00.080 --> 04:58:08.639
Ready part of your fate. It feels so good just

1240
04:58:08.880 --> 04:58:25.360
to let go an enjoy the process, enjoy fear so

1241
04:58:25.720 --> 04:58:39.200
deeply relaxed, so much comfort, so many feelings.

1242
04:58:40.200 --> 04:58:54.560
To come just from touching your skin, and you can

1243
04:58:54.799 --> 04:58:56.560
just bnoy there.

1244
04:58:58.799 --> 04:59:09.639
There's alas you choose. Enjoy the fear, the deep comfort.

1245
04:59:12.360 --> 04:59:13.439
Being massaged.

1246
04:59:16.080 --> 04:59:43.400
I mean, enjoy fear deep as.

1247
04:59:44.080 --> 04:59:50.520
And all we're gonna do is blow out some candles.

1248
04:59:53.080 --> 05:00:08.159
In your mind, there are going to be a hundred candles,

1249
05:00:15.279 --> 05:00:21.040
and you're going to blow each one out individually, one

1250
05:00:21.439 --> 05:00:26.680
by one, starting at one hundred.

1251
05:00:27.759 --> 05:00:35.319
As I count down all the way down to one.

1252
05:00:39.639 --> 05:00:48.560
At least time, I say the number. You can imagine

1253
05:00:48.599 --> 05:00:55.040
that candle in front of you, and I'd like you

1254
05:00:55.159 --> 05:01:10.599
to actually eat physically gently blow that candle out, just

1255
05:01:14.520 --> 05:01:23.799
it's not big blows, just a gentle and that candle

1256
05:01:25.279 --> 05:01:33.279
will extinguish. And then I'll say the next number.

1257
05:01:34.639 --> 05:01:44.119
We moved down, then you just blow that one out

1258
05:01:44.799 --> 05:01:45.240
as well.

1259
05:01:51.159 --> 05:01:59.240
And as we move down the numbers, you're fine, just

1260
05:01:59.439 --> 05:02:03.599
sort of feeding, more more relaxed.

1261
05:02:06.639 --> 05:02:07.400
If you need.

1262
05:02:08.959 --> 05:02:18.200
To sleep, you also find yourself becoming incredibly tired and sleeping.

1263
05:02:22.040 --> 05:02:29.479
In fact, you may struggle to blow out all one

1264
05:02:29.639 --> 05:02:33.840
hundred of these candles.

1265
05:02:40.799 --> 05:02:42.919
As you feel.

1266
05:02:45.520 --> 05:02:46.720
More and more.

1267
05:02:46.880 --> 05:02:58.759
Deeply relaxed, more and.

1268
05:02:58.959 --> 05:03:03.880
More deep.

1269
05:03:08.759 --> 05:03:19.279
Tied, and the fur you go down, the more.

1270
05:03:20.720 --> 05:03:21.680
Your mind.

1271
05:03:23.159 --> 05:03:35.759
Starts to drift. You may find they stop listening to

1272
05:03:35.919 --> 05:03:48.400
me after a while. And even though that may be

1273
05:03:49.400 --> 05:03:58.439
background sounds where you are, you'll be aware of those sounds.

1274
05:04:01.360 --> 05:04:02.400
At the moment.

1275
05:04:07.400 --> 05:04:08.040
He may.

1276
05:04:11.400 --> 05:04:26.439
Start just or even notice them at all, because they

1277
05:04:26.479 --> 05:04:39.880
are unimportant where I am. Look at the sounds of

1278
05:04:40.000 --> 05:04:46.919
the birds Li's or Morris the pigeon likes to say,

1279
05:04:47.040 --> 05:04:48.200
I like you sometimes.

1280
05:04:51.119 --> 05:04:52.040
And there's the old.

1281
05:04:52.000 --> 05:05:03.000
Playue that goes by maybe traffic trains of the distance.

1282
05:05:09.799 --> 05:05:22.040
Let's see it as important whatsoever candles you blow out

1283
05:05:24.080 --> 05:05:25.680
less important.

1284
05:05:26.560 --> 05:05:28.799
Anything is.

1285
05:05:33.759 --> 05:05:42.479
Or candles. If you blow out, the further you seem

1286
05:05:42.840 --> 05:06:02.439
to move away, sounds, general, date, days.

1287
05:06:02.599 --> 05:06:05.840
Stuff seems to just.

1288
05:06:08.639 --> 05:06:12.360
Away on its side.

1289
05:06:17.560 --> 05:06:19.000
She feel.

1290
05:06:21.959 --> 05:06:48.560
Calm with every candle bout the next number, the hey say,

1291
05:06:55.639 --> 05:07:13.680
and then you buy that candleout too, So so simple.

1292
05:07:23.240 --> 05:07:25.479
You can start by.

1293
05:07:29.479 --> 05:07:38.400
Introducing the first candle some hundred.

1294
05:07:42.439 --> 05:07:49.159
First candles one hundred.

1295
05:07:54.040 --> 05:08:09.279
When you blow that candle out, you find immediately light

1296
05:08:11.360 --> 05:08:27.599
change in her, as well as real sense of positivity

1297
05:08:28.560 --> 05:09:06.919
crying within you. Relaxationhdow, sleepiness, spending starting one hundred Can

1298
05:09:22.759 --> 05:12:08.000
nineteen nine ninety eight Can nine seven ninety six, cheese.

1299
05:13:39.880 --> 05:14:43.040
Two night eight nine eight eight.

1300
05:15:24.680 --> 05:15:25.520
Eight yes.

1301
05:16:10.479 --> 05:17:06.360
Eight ninety five.

1302
05:18:23.639 --> 05:18:23.880
Eight.

1303
05:18:24.040 --> 05:20:29.360
It must.

1304
05:20:26.479 --> 05:21:23.520
Include seventy.

1305
05:21:36.639 --> 05:22:55.000
Cant seventy eight, seventy seven, seventy six, seventy five, candy

1306
05:22:57.880 --> 05:24:36.400
seventy four, set three s sev you want, sit suit

1307
05:25:00.119 --> 05:25:59.040
stey nine, candle sixty nights, candle sixty seven, candle sixty five, candle.

1308
05:26:04.119 --> 05:28:30.400
Sixtif sixty four, kun to sixty sixty sixty sixty, fifty.

1309
05:28:30.119 --> 05:30:33.200
Nine, fifty eight fifty fifty six candle fifty five candle,

1310
05:30:37.240 --> 05:33:34.680
fifty four, fifty three, fifty fifty two, fifty two fifty

1311
05:34:02.639 --> 05:37:03.599
four ninehhhhhhhh cary fourty eight footies fourty six five two.

1312
05:38:28.599 --> 05:39:12.799
Four such.

1313
05:39:51.560 --> 05:42:41.840
Sthhhhhhhhh thirty seven thirty five such three.

1314
05:44:02.040 --> 05:45:24.159
S no.

1315
05:46:12.880 --> 05:46:13.759
What you think?

1316
05:47:10.240 --> 05:52:05.560
Wit seven, twenty six wait five content, wait.

1317
05:53:08.080 --> 05:53:12.639
It see.

1318
05:54:04.799 --> 06:00:39.159
Seventy six day sho s.

1319
06:06:22.319 --> 06:06:30.000
And or.

1320
06:06:35.799 --> 06:06:43.000
Let go of all of those thoughts, worries, concerns about

1321
06:06:43.080 --> 06:06:49.599
the past, thoughts about the future, and even things you've

1322
06:06:49.639 --> 06:06:50.840
been thinking about today.

1323
06:06:52.919 --> 06:06:57.880
Just let it all go because none of it.

1324
06:06:58.040 --> 06:07:12.319
Is useful in this moment. This is your opportunity to

1325
06:07:12.680 --> 06:07:26.959
just focus on feeling relaxed, allowing yourself to get in

1326
06:07:27.200 --> 06:07:36.720
touch with that natural sense a peace that we all

1327
06:07:37.000 --> 06:07:41.759
have within us. It's available for everyone.

1328
06:07:42.919 --> 06:07:47.840
It just sometimes takes a little bit of effort to

1329
06:07:48.040 --> 06:07:49.319
set up the right.

1330
06:07:51.560 --> 06:07:55.599
Time and place in order for you to just let go.

1331
06:07:59.200 --> 06:08:00.279
Because when you do.

1332
06:08:00.520 --> 06:08:08.799
Decide to let go relax, that's what your body starts

1333
06:08:08.919 --> 06:08:19.119
to do because you've chosen. You've chosen to just allow

1334
06:08:19.279 --> 06:08:25.119
your body to unwind and your mind starts to slow down,

1335
06:08:28.479 --> 06:08:32.880
and it's a nice feeling. It's a nice feeling at

1336
06:08:32.919 --> 06:08:38.840
the beginning just to know that you have chosen to

1337
06:08:39.000 --> 06:08:50.000
decide to relax deeply because you've made that decision your

1338
06:08:50.040 --> 06:08:57.520
body or just follow suit, because sometimes all the muscles

1339
06:08:57.560 --> 06:09:03.479
in your body need is just permission from it to relax.

1340
06:09:07.479 --> 06:09:12.279
Because so often we're busy, we're going from here to there,

1341
06:09:12.439 --> 06:09:18.200
we're walking around, and we're doing stuff, and the body

1342
06:09:18.279 --> 06:09:29.840
doesn't have any time space to really relax deeply. So

1343
06:09:29.880 --> 06:09:32.479
it kind of waits for you to lead the way,

1344
06:09:34.599 --> 06:09:36.040
waits for your permission.

1345
06:09:40.360 --> 06:09:41.040
And when you do.

1346
06:09:42.680 --> 06:09:47.840
Give your permission, when you give to say so, when

1347
06:09:47.959 --> 06:09:51.080
you say okay, it's time.

1348
06:09:53.159 --> 06:09:54.119
For your body.

1349
06:09:55.439 --> 06:10:03.560
To let go completely and relax totally, your body just

1350
06:10:03.959 --> 06:10:13.599
follows something like a breath of relief and then relax.

1351
06:10:17.240 --> 06:10:21.119
Have feeling at the end of the day of very

1352
06:10:21.279 --> 06:10:25.639
physical day that you may experience in the past when

1353
06:10:25.680 --> 06:10:28.599
you get home and you just sit down in a chair,

1354
06:10:29.720 --> 06:10:34.560
maybe you kick your shoes off and feels so nice.

1355
06:10:36.599 --> 06:10:40.599
Know that you don't have to get up again for

1356
06:10:40.680 --> 06:10:44.119
a little while at least if you choose, you can

1357
06:10:44.279 --> 06:10:53.119
just sit there for me me an hour to feels blissen,

1358
06:10:57.360 --> 06:11:02.680
and just by sitting down like that, nobody knows that

1359
06:11:02.799 --> 06:11:08.759
it's time to relax. Nobody has been given permission from you.

1360
06:11:11.000 --> 06:11:19.279
Because it's a mindset. In your mind, you're prepared.

1361
06:11:21.200 --> 06:11:22.040
To let go of.

1362
06:11:22.159 --> 06:11:32.279
Everything and just completely allow all the stress of your

1363
06:11:32.360 --> 06:11:50.720
body to evaporate. Any tensions can just gradually vanish. It's

1364
06:11:50.759 --> 06:12:02.599
almost like magic, really, because that's sense of relaxation in

1365
06:12:02.720 --> 06:12:09.919
your body. It's a very natural state. It's not something unusual.

1366
06:12:11.000 --> 06:12:14.240
It may feel unusual when you first start to relax.

1367
06:12:14.479 --> 06:12:18.799
You if you have really spent a lot of time

1368
06:12:19.080 --> 06:12:24.279
focusing and giving yourself this space to let go completely

1369
06:12:24.479 --> 06:12:30.400
and relax, they seem the most stalium, but it isn't.

1370
06:12:31.959 --> 06:12:37.840
It's actually the most natural thing in the world to

1371
06:12:38.040 --> 06:12:48.200
lego completely, to relax totally, the most natural thing in

1372
06:12:48.279 --> 06:13:00.840
the world to allow yourself to feel really harm in

1373
06:13:00.919 --> 06:13:07.759
your mind. And it is almost like a literal unwinding.

1374
06:13:11.439 --> 06:13:16.919
It's like you press a button and all the tension

1375
06:13:17.279 --> 06:13:19.479
just releases.

1376
06:13:20.919 --> 06:13:24.799
It's like a wheel, like a cog, like the inside

1377
06:13:24.799 --> 06:13:26.599
of a clock, just untwinding.

1378
06:13:27.240 --> 06:13:31.119
And he's s I could see that the little wind

1379
06:13:31.279 --> 06:13:37.080
up not that's used just going the opposite way. The

1380
06:13:37.240 --> 06:13:43.159
energy used to wind up and the energy that.

1381
06:13:43.360 --> 06:13:47.319
Frometic stress for energy.

1382
06:13:48.520 --> 06:13:58.840
Gradually winding down. Losing its power, losing its strength. There's

1383
06:13:58.880 --> 06:14:04.200
a sense of really safe should become stronger and deeper,

1384
06:14:07.880 --> 06:14:16.639
and you may find the more relaxed you feel, your

1385
06:14:16.799 --> 06:14:18.919
mind starts to wander.

1386
06:14:22.040 --> 06:14:22.639
Maybe you.

1387
06:14:25.439 --> 06:14:29.639
Seem to stop listening to me for a while, your

1388
06:14:29.759 --> 06:14:35.400
mind goes somewhere else, and you realize you're listening to

1389
06:14:35.520 --> 06:14:41.919
me again, and that was just your mind drifted to sleep,

1390
06:14:45.159 --> 06:14:55.319
which is quite natural, because sometimes when we're stressed tense,

1391
06:14:56.639 --> 06:15:00.520
when I mean I actually be aware of what we need,

1392
06:15:01.840 --> 06:15:04.319
we physically emotionally.

1393
06:15:05.680 --> 06:15:05.880
Need.

1394
06:15:06.360 --> 06:15:13.360
In this moment, when you allow your.

1395
06:15:13.279 --> 06:15:25.479
Body and mind to relax completely, you let go all thoughts, concerns, worries, ideas,

1396
06:15:26.919 --> 06:15:31.479
all them ago, allow them to drop into floor.

1397
06:15:37.040 --> 06:15:37.840
You start to.

1398
06:15:40.000 --> 06:15:51.279
Get in touch with the feelings of such relaxation, feelings

1399
06:15:51.560 --> 06:15:59.599
so nice to be in touch with the calmness. How

1400
06:15:59.639 --> 06:16:02.159
the body parts as day.

1401
06:16:04.720 --> 06:16:06.400
Become looser.

1402
06:16:07.720 --> 06:16:08.479
And looser.

1403
06:16:12.520 --> 06:16:15.639
Believe in your breathing scenes.

1404
06:16:16.880 --> 06:16:26.759
Easier and more natural, effortless, as I call it to

1405
06:16:27.000 --> 06:16:34.000
s through your mouth, ul nose, into your nuns, breathing

1406
06:16:34.080 --> 06:16:41.959
in the comforts and relaxation, and then just breathing out

1407
06:16:42.159 --> 06:16:47.639
any excess remain intentional stress.

1408
06:16:49.040 --> 06:16:51.840
For every part of your body.

1409
06:16:53.040 --> 06:16:59.560
And mind. As you start to focus on your mind,

1410
06:17:01.360 --> 06:17:04.520
maybe existed things.

1411
06:17:06.799 --> 06:17:14.680
Come to a standstill, maybe just much much lower than before,

1412
06:17:17.880 --> 06:17:22.400
because your mind is not really needed.

1413
06:17:23.560 --> 06:17:24.880
When listening to.

1414
06:17:25.040 --> 06:17:34.680
My voice, which allows your mind to relax just as

1415
06:17:34.840 --> 06:17:44.799
deep as your body. And that's sycronicity between the relaxation

1416
06:17:45.799 --> 06:17:52.840
of your body relaxation of your mind.

1417
06:17:55.240 --> 06:17:56.479
Let you know, the.

1418
06:17:58.560 --> 06:18:11.400
Feeling completely calm, leaves relaxed is a great.

1419
06:18:13.479 --> 06:18:19.080
Experience as.

1420
06:18:23.400 --> 06:18:24.479
So many.

1421
06:18:25.799 --> 06:18:31.840
Positive benefits for your body, mind, and your life.

1422
06:18:34.520 --> 06:18:36.040
To be able to let go.

1423
06:18:37.680 --> 06:18:48.000
Everything and to relax completely, you know, all parts of

1424
06:18:48.080 --> 06:19:01.520
everybody and mind, even your bodys arised, your muscle so rised,

1425
06:19:08.240 --> 06:19:22.759
even the skin that covers your body is relaxed. Every hair.

1426
06:19:25.759 --> 06:19:26.200
You have.

1427
06:19:28.119 --> 06:19:39.599
Also deep pain relaxed, and your.

1428
06:19:39.639 --> 06:19:47.880
Brain restarts to feel the benefits.

1429
06:19:49.159 --> 06:19:49.520
With this.

1430
06:19:51.080 --> 06:20:03.720
Heath relaxation. Let's you focus on the side of your

1431
06:20:03.880 --> 06:20:10.240
scalp where your brain is. You can start to realize

1432
06:20:10.560 --> 06:20:19.159
and notice the benefits when your brain relax and depay.

1433
06:20:23.599 --> 06:20:36.560
Initial brain contiguous to relax sends those messages to rest

1434
06:20:36.919 --> 06:21:01.799
your body, to mind to re works, depain, relax more completely,

1435
06:21:05.360 --> 06:21:15.599
letting of any remaining thoughts, occnserce.

1436
06:21:17.680 --> 06:21:20.200
Just drop onto the floor.

1437
06:21:22.000 --> 06:21:31.119
Because they are not necessary in this moment, this moment

1438
06:21:31.400 --> 06:21:32.319
of deep.

1439
06:21:33.880 --> 06:21:40.639
Reaxation and calmness, feeling.

1440
06:21:43.200 --> 06:22:08.919
Brain with deep concentrated calming, relaxing every part to your brain.

1441
06:22:13.080 --> 06:22:27.159
Feeling so and comfortable, so relaxed.

1442
06:22:28.319 --> 06:22:29.439
And be so.

1443
06:22:32.919 --> 06:22:37.520
Your brain feels sunlight.

1444
06:22:39.799 --> 06:22:49.200
That's unhealthy. That sense of deep deep comfort.

1445
06:22:50.880 --> 06:22:54.439
Breeding does allow.

1446
06:22:58.159 --> 06:22:59.560
To enjoy.

1447
06:23:01.200 --> 06:23:12.840
Those ever increasing sensations of comfort, that is spreading throughout

1448
06:23:13.040 --> 06:23:34.599
your body, relaxing each and every muscle, your body deper deeper,

1449
06:23:37.720 --> 06:23:57.400
much more deeper than before, much counterft spreading through your body.

1450
06:23:58.159 --> 06:23:59.040
Your mind.

1451
06:24:01.759 --> 06:24:03.680
Be so.

1452
06:24:05.560 --> 06:24:10.799
Peaceful, calm, so.

1453
06:24:13.000 --> 06:24:32.599
The peaceful bout your body, let it go and everything

1454
06:24:33.880 --> 06:24:43.119
and everything so peaceful, call.

1455
06:24:46.319 --> 06:24:48.520
So relact.

1456
06:24:53.919 --> 06:24:58.200
Every second the passive.

1457
06:25:00.720 --> 06:25:07.560
A fill d d PA.

1458
06:25:09.560 --> 06:25:15.319
Blass d PA.

1459
06:25:17.599 --> 06:25:19.599
And d.

1460
06:25:21.680 --> 06:25:25.119
Les co.

1461
06:25:28.319 --> 06:25:33.279
Circond b.

1462
06:25:34.840 --> 06:25:40.759
Fall so very pece.

1463
06:25:43.919 --> 06:25:59.360
You had built duties such peace comfort ruin all the time,

1464
06:26:02.200 --> 06:26:16.159
such peace and comfort spreading through your body mind deep

1465
06:26:17.720 --> 06:26:35.959
depot such comforts spreading with sinking deeper to a remusor embody.

1466
06:26:38.880 --> 06:26:59.159
Said, feel amazing, so relaxed, sury so sur revers.

1467
06:27:03.080 --> 06:27:21.360
Peace, letting go, ye and do a body scan focusing

1468
06:27:22.000 --> 06:27:27.639
on firstly, how you feel in your body. Not trying

1469
06:27:27.720 --> 06:27:34.080
to change how you feel, not trying to relax, not

1470
06:27:34.279 --> 06:27:39.840
trying to move away from any discomfort or stress or tension.

1471
06:27:41.119 --> 06:27:47.840
Just accepting, observing and accepting how you feel in the

1472
06:27:47.919 --> 06:27:54.200
different parts of your body. Just allowing yourself to be

1473
06:27:54.520 --> 06:27:55.919
exactly as you are.

1474
06:28:00.319 --> 06:28:08.159
Is to get in touch with how you actually feel

1475
06:28:09.200 --> 06:28:15.000
in this moment. Start off.

1476
06:28:17.159 --> 06:28:26.240
By focusing on your hands. Just be aware of your hands.

1477
06:28:31.959 --> 06:28:36.360
Like you to move your hands around, just maybe make

1478
06:28:36.439 --> 06:28:42.040
your fingers a little bit. I've been in closer your

1479
06:28:42.119 --> 06:28:49.680
hands very gently, just so thing you can get in

1480
06:28:49.840 --> 06:29:02.040
touch with how your hands and your fingers fell, very

1481
06:29:03.159 --> 06:29:21.119
very slow movements. Focusing now on your feet, if you

1482
06:29:21.279 --> 06:29:25.560
can just do kind of an equivalent with your feet

1483
06:29:26.919 --> 06:29:33.520
you've just done with your hands, maybe turning your ankles,

1484
06:29:35.720 --> 06:29:47.680
ving your feet around, moving your toes gently only very gently,

1485
06:29:48.319 --> 06:29:53.759
very slowly, noticing the hell.

1486
06:29:55.400 --> 06:29:57.159
Your feet fill.

1487
06:29:58.919 --> 06:30:12.240
In this moment. Focusing now on your eyes, I'd like

1488
06:30:12.360 --> 06:30:20.119
you to just focus on your eyelids. Maybe you can open.

1489
06:30:19.919 --> 06:30:24.000
And close your eyes a couple of times. Do you

1490
06:30:24.400 --> 06:30:27.919
get in touch with how you feel When you do

1491
06:30:28.200 --> 06:30:36.479
close your eyes, the muscle changes in your eyes when

1492
06:30:36.520 --> 06:30:44.240
you do close them, maybe you're raising your eyebrows. It

1493
06:30:44.560 --> 06:30:52.000
stretches the tops of your eyes, perhaps squinting your eyes,

1494
06:30:55.759 --> 06:30:58.520
scrunching up your eyes, just so.

1495
06:30:58.599 --> 06:30:59.080
You can.

1496
06:31:00.439 --> 06:31:01.919
Really gain in touch.

1497
06:31:04.520 --> 06:31:11.880
All aspects of how your eyes feel.

1498
06:31:14.360 --> 06:31:14.840
Right now.

1499
06:31:24.200 --> 06:31:30.720
Now focusing on your thighs, then it just starts you

1500
06:31:30.880 --> 06:31:41.680
to gently tense your thighs, just very very gently, just enough.

1501
06:31:42.799 --> 06:31:50.400
See you can become more achund.

1502
06:31:51.279 --> 06:32:00.560
To the physical sensation of your upper legs, front of

1503
06:32:00.680 --> 06:32:10.439
your thighs, and the backs of your thine noticing and

1504
06:32:10.680 --> 06:32:28.599
observing how your thighs feel right now, moving your focus.

1505
06:32:29.880 --> 06:32:36.279
To the back of your neck, just noticing.

1506
06:32:35.919 --> 06:32:42.240
The back of your neck, the muscles. Of course, they

1507
06:32:42.479 --> 06:32:46.919
lead to the side of your neck. They also lead

1508
06:32:47.279 --> 06:32:52.400
to the top of your back, which leads to your shoulders.

1509
06:32:54.000 --> 06:32:57.680
So as your focus on the back of your neck,

1510
06:32:59.599 --> 06:33:06.119
maybe you can move your head gently upwards, as if

1511
06:33:06.119 --> 06:33:13.520
you're looking up. Maybe moving your head down as if

1512
06:33:13.599 --> 06:33:24.959
you're looking down. Perhaps moving your head side to side, right, left. Finally,

1513
06:33:26.799 --> 06:33:37.520
very slowly, very gently. I'm not trying to force anything.

1514
06:33:39.279 --> 06:33:48.959
It has to be very very gentle, just so you can.

1515
06:33:50.520 --> 06:33:52.040
Be more.

1516
06:33:53.759 --> 06:34:02.360
In touch with the feelings with the sensations of the

1517
06:34:02.639 --> 06:34:06.799
physical sensations.

1518
06:34:05.880 --> 06:34:09.680
Of how the back of your neck.

1519
06:34:11.040 --> 06:34:21.799
Feels right now, as we.

1520
06:34:23.799 --> 06:34:25.400
Now focus.

1521
06:34:27.680 --> 06:34:32.880
On the tops of your arms, the parts where your

1522
06:34:33.080 --> 06:34:38.200
biceps and dry steps between your elbow and your shoulders.

1523
06:34:42.000 --> 06:34:46.880
To focus on those parts, the tops of your arms,

1524
06:34:49.080 --> 06:34:57.279
you may like to just tense them, but very very chickly,

1525
06:35:02.799 --> 06:35:10.799
so you're not straining or putting any pressure whatsoever.

1526
06:35:11.720 --> 06:35:12.599
On your arms.

1527
06:35:15.319 --> 06:35:23.080
It's just slowly can gain no more of a sense of.

1528
06:35:24.880 --> 06:35:30.360
How your upper arms I feeling.

1529
06:35:32.200 --> 06:35:39.599
In this moment, just noticing as you.

1530
06:35:40.319 --> 06:35:52.200
Gently, very gently and slowly tighten the muscles and they're

1531
06:35:52.200 --> 06:36:05.360
gonna go. Notice how tops of your arms feel right now,

1532
06:36:14.759 --> 06:36:16.479
our focus.

1533
06:36:19.200 --> 06:36:27.080
On your stomach, the area the lower captain area below your.

1534
06:36:27.000 --> 06:36:35.599
Belly button, living all the way down to your hips,

1535
06:36:36.720 --> 06:36:45.599
just a part of your crime. Maybe you're able to

1536
06:36:47.000 --> 06:36:49.240
dense these muscles.

1537
06:36:50.560 --> 06:36:55.400
In that area very very japly.

1538
06:36:58.880 --> 06:37:09.799
It's if that's a difficult thing to do, maybe it

1539
06:37:09.880 --> 06:37:20.360
can just move your body, pushing your stomach up, maybe

1540
06:37:20.560 --> 06:37:21.720
moved a little bit of.

1541
06:37:21.759 --> 06:37:24.360
A side using your hips.

1542
06:37:26.119 --> 06:37:32.240
Just so get in shep.

1543
06:37:34.080 --> 06:37:38.000
Hell your lower out to an area.

1544
06:37:41.520 --> 06:37:43.560
Is feeling.

1545
06:37:45.919 --> 06:38:01.959
In this moment. Just to say the physical sensations.

1546
06:38:03.119 --> 06:38:22.599
With your lower abdomen, as would your attention to your mouth,

1547
06:38:27.919 --> 06:38:31.880
but to see in your lips, then.

1548
06:38:31.880 --> 06:38:49.759
Inside your mouth, your teeth, your gums, your tongue, just

1549
06:38:50.000 --> 06:38:55.240
not descend. Have your tongue and your mouth feels.

1550
06:38:58.360 --> 06:38:59.720
You may help by.

1551
06:39:01.680 --> 06:39:10.880
Moving your tongue around your mouth, living into your left GiB,

1552
06:39:10.919 --> 06:39:16.400
you pressing it gently against the side of your mouth,

1553
06:39:17.959 --> 06:39:22.880
and then to the right gently to the side of

1554
06:39:23.040 --> 06:39:30.400
your mouth, perhaps pressing up against it the top of

1555
06:39:30.479 --> 06:39:37.439
your mouth, and then down gently against the bottom of

1556
06:39:37.520 --> 06:39:44.200
your mouth, always very slowly.

1557
06:39:47.080 --> 06:39:57.720
And a very very gentle so that you can.

1558
06:40:01.319 --> 06:40:02.400
Be aware.

1559
06:40:07.560 --> 06:40:29.639
How you feel in your mouth area. Now you have

1560
06:40:29.880 --> 06:40:46.200
to focus on your wrists. I'm gonna ask you to

1561
06:40:46.439 --> 06:40:56.479
maybe just writing your wrists in your hands in a

1562
06:40:56.720 --> 06:41:16.560
circular motion, very chackly and slowly, just slightly again, feel

1563
06:41:22.560 --> 06:41:31.319
the sensations that he are currently experiences in.

1564
06:41:34.360 --> 06:41:35.319
Your risks.

1565
06:41:39.360 --> 06:41:42.200
Perhaps slooth in your hands.

1566
06:41:43.479 --> 06:41:49.959
Up and down the game of fairy.

1567
06:41:52.040 --> 06:41:53.720
Very gently.

1568
06:41:56.680 --> 06:41:59.240
And slowly.

1569
06:42:08.400 --> 06:42:39.240
Chet start to serve lower back.

1570
06:42:44.639 --> 06:42:46.240
A back part is.

1571
06:42:47.880 --> 06:43:04.000
Just above your hips, where your coxis are the whole

1572
06:43:04.319 --> 06:43:11.319
area which also really does include the side of your body,

1573
06:43:13.040 --> 06:43:22.680
because those muscles are very much connected there's those muscles

1574
06:43:23.599 --> 06:43:29.720
also move into your hip area connecting to your buttics

1575
06:43:33.159 --> 06:43:47.840
sides with your hipps, and if you're physically able to

1576
06:43:48.040 --> 06:43:57.279
do so, maybe you can very generally just move your

1577
06:43:57.400 --> 06:44:06.000
body and slightly, very slowly.

1578
06:44:08.560 --> 06:44:27.400
Some side to side just enough gauge how you feel.

1579
06:44:29.759 --> 06:44:46.200
Your love back perhaps sickly, your hips gently.

1580
06:44:48.040 --> 06:44:59.400
Up and down gently and slowly, in orders.

1581
06:45:03.560 --> 06:45:05.200
Be touch.

1582
06:45:07.479 --> 06:45:11.880
With physical sensations.

1583
06:45:12.279 --> 06:45:13.680
Of your low back.

1584
06:45:30.520 --> 06:45:47.959
As rehab your attension to your Joe an area of funtion.

1585
06:45:49.119 --> 06:45:49.840
Or help.

1586
06:45:51.319 --> 06:45:53.000
The area is on.

1587
06:45:56.360 --> 06:45:57.919
Oh of your Joe.

1588
06:46:08.319 --> 06:46:17.159
You jest, it's okay to do sime gently open your

1589
06:46:17.279 --> 06:46:30.319
mouth wide, I stretch it just very gently and slowly

1590
06:46:31.479 --> 06:46:41.720
open in your mouth an enclose in your mouth very gently.

1591
06:46:44.159 --> 06:46:55.759
It's slowly study you can.

1592
06:46:58.720 --> 06:46:59.840
Be in touch.

1593
06:47:06.439 --> 06:47:07.840
With Joe.

1594
06:47:08.159 --> 06:47:54.840
Fians. No like to sit down chest there, I need

1595
06:47:55.040 --> 06:48:03.439
to do anything. Want to my future chest because every

1596
06:48:03.560 --> 06:48:20.360
time you brain moves sup very gently, it's spery automatically.

1597
06:48:22.520 --> 06:48:49.840
With each spread you take your focus on chests when

1598
06:48:50.000 --> 06:49:21.680
you pray, leave in your focus.

1599
06:49:23.200 --> 06:49:40.439
To your forums. John elbows. Maybe you're able to very chickly.

1600
06:49:41.919 --> 06:49:53.680
And sloly tense the muscles in your farms and when

1601
06:49:53.759 --> 06:50:00.200
you do that, you can film your words.

1602
06:50:11.040 --> 06:50:32.200
Jack guy and Jack softly.

1603
06:50:36.880 --> 06:51:08.200
Side four ofs tpis focus.

1604
06:51:14.759 --> 06:51:21.400
The rest of your bank, the upper back.

1605
06:51:25.639 --> 06:51:45.080
And the middle the middle bank again this sparted body.

1606
06:51:50.639 --> 06:51:54.240
Also every time crave.

1607
06:52:00.279 --> 06:52:03.279
Second usual.

1608
06:52:08.360 --> 06:52:09.560
I should SA.

1609
06:52:13.119 --> 06:52:15.759
Back with on back.

1610
06:52:19.680 --> 06:52:21.639
Can really fall.

1611
06:52:23.880 --> 06:53:20.919
A champed and your focus into area.

1612
06:53:24.479 --> 06:53:34.040
But as prime that muscles at bays.

1613
06:53:36.439 --> 06:54:10.319
Mid section just side to say how my hips.

1614
06:54:12.520 --> 06:54:12.840
Fail?

1615
06:54:16.040 --> 06:54:16.720
Right now?

1616
06:54:24.159 --> 06:54:42.319
Kick very gently my hips maybe side to side and

1617
06:54:43.319 --> 06:55:10.040
gently hint. Yeah.

1618
06:55:26.040 --> 06:55:48.400
It's everything starts to slow down, including.

1619
06:55:48.040 --> 06:55:56.240
The thoughts in your mind and your mind itself just

1620
06:55:56.840 --> 06:56:02.959
starts to gradually. It doesn't have to be instant, but

1621
06:56:03.159 --> 06:56:08.040
just gradually starting too.

1622
06:56:09.360 --> 06:56:13.319
It's almost like time is storing chin.

1623
06:56:17.240 --> 06:56:23.200
It's a slower pace to maybe what you're used to

1624
06:56:25.520 --> 06:56:27.000
in your day to day life.

1625
06:56:30.159 --> 06:56:54.479
It's a slower movement of energy, very small movements.

1626
06:56:56.880 --> 06:57:01.880
Which make up the larger movements, which is always the case.

1627
06:57:05.240 --> 06:57:09.680
Now, when you move your hand, it might seem like

1628
06:57:09.799 --> 06:57:15.119
it's one movement, but it's lots of minute different muscles

1629
06:57:15.439 --> 06:57:26.159
moving in accordance with each other. And what happens in

1630
06:57:26.919 --> 06:57:31.919
this space that we're sharing is.

1631
06:57:37.240 --> 06:57:43.680
We move from that big.

1632
06:57:48.119 --> 06:58:05.159
Movement into those smaller movements starting to focus on how

1633
06:58:05.279 --> 06:58:12.560
your body feels, not just as a whole, not just oh,

1634
06:58:12.599 --> 06:58:13.720
i'm feeling this way.

1635
06:58:13.799 --> 06:58:19.880
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1636
06:58:21.200 --> 06:58:23.680
I'm feeling this way, I'm feeling that way.

1637
06:58:27.200 --> 06:58:35.240
Starting to notice that your body begins to present to

1638
06:58:35.360 --> 06:58:56.080
you small feelings around your body, small physical sensations in

1639
06:58:56.200 --> 06:59:02.159
your legs, whether pleasurable or not.

1640
06:59:07.560 --> 06:59:13.119
Maybe resisting the temptation to label them.

1641
06:59:15.880 --> 06:59:23.520
Or to judge them those feelings, just thinking them, thinking

1642
06:59:23.560 --> 06:59:36.720
about them is just being neutral, just feelings, not being

1643
06:59:37.799 --> 06:59:45.000
particularly concerned, just noticing what your body.

1644
06:59:47.479 --> 06:59:48.080
Is telling you.

1645
06:59:56.040 --> 07:00:02.360
Feelings in your arms, instead of feeling the hole of

1646
07:00:02.479 --> 07:00:06.080
the arm, maybe notice those.

1647
07:00:07.880 --> 07:00:13.639
Individual feelings, all those different muscles and.

1648
07:00:17.720 --> 07:00:26.919
The skin, the hairs of your arms, all the internal

1649
07:00:27.080 --> 07:00:43.200
parts of your arms, the veins, the bones, Just being

1650
07:00:43.279 --> 07:00:52.119
aware of maybe your elbow on your right arm has

1651
07:00:52.159 --> 07:00:57.520
a certain feeling. Maybe you're left wrist.

1652
07:00:59.319 --> 07:01:00.360
Also as.

1653
07:01:03.319 --> 07:01:24.080
It's own individual physical sensation. What about your forearm or

1654
07:01:24.200 --> 07:01:28.400
your right arm, you're right forearm.

1655
07:01:35.720 --> 07:01:36.959
There may not be any.

1656
07:01:37.319 --> 07:01:44.560
Particular feeling that you could even give a name to,

1657
07:01:48.319 --> 07:01:52.639
may not feel like anything other than just a feeling,

1658
07:01:53.560 --> 07:01:54.639
you know it's there.

1659
07:02:00.919 --> 07:02:01.680
The feelings in.

1660
07:02:01.720 --> 07:02:07.560
Your shoulders, perhaps your shoulders when you think about them,

1661
07:02:08.799 --> 07:02:13.080
kind of almost like they're the same, you know, the

1662
07:02:13.200 --> 07:02:18.159
same feeling, almost like you both of your shoulders are

1663
07:02:18.240 --> 07:02:19.279
just one thing.

1664
07:02:21.080 --> 07:02:21.959
Of course they're not.

1665
07:02:30.599 --> 07:02:36.000
And when you focus on your left shoulder and they're

1666
07:02:36.040 --> 07:02:42.680
on your right shoulder, maybe find that you move the

1667
07:02:42.799 --> 07:02:53.560
muscles a little bit, maybe tense the muscles gently, noticing

1668
07:02:54.880 --> 07:02:56.000
the difference.

1669
07:02:58.720 --> 07:02:59.959
In each shoulder.

1670
07:03:11.599 --> 07:03:27.400
Your lower back, the left side of your lower back

1671
07:03:27.639 --> 07:03:39.040
and the right side of your lower back. Of course

1672
07:03:39.159 --> 07:03:51.360
that connection to your buttocks and to your hips, and

1673
07:03:51.520 --> 07:04:04.880
also moving up into the middle of your back. And

1674
07:04:05.080 --> 07:04:09.000
sometimes like right now, actually I want to focus on

1675
07:04:09.119 --> 07:04:13.159
their part. When I focused on my buttocks.

1676
07:04:14.479 --> 07:04:15.520
And then I focused on.

1677
07:04:17.119 --> 07:04:19.799
The middle of my back, it almost felt like the

1678
07:04:19.959 --> 07:04:24.520
muscles in my lower back were being stretched very gently,

1679
07:04:29.279 --> 07:04:31.240
just stretched a little bit.

1680
07:04:33.200 --> 07:04:34.439
Even though I wasn't.

1681
07:04:34.319 --> 07:04:35.520
Doing anything.

1682
07:04:37.240 --> 07:04:43.200
To try to stretch your lower back, it.

1683
07:04:43.400 --> 07:04:44.400
Just seemed to happen.

1684
07:04:45.599 --> 07:04:47.040
The feeling of.

1685
07:04:49.279 --> 07:05:03.200
Very gently stretching your lower back comes along.

1686
07:05:06.919 --> 07:05:08.200
I have feeling.

1687
07:05:14.240 --> 07:05:31.240
In your chest, just noticing what sensations.

1688
07:05:31.880 --> 07:05:49.520
You are experiencing in your chest right now, and there's

1689
07:05:49.560 --> 07:05:53.759
so much of the chest because it's the collar bone

1690
07:05:53.880 --> 07:05:55.119
leading to the chest.

1691
07:05:55.959 --> 07:06:04.200
You've got the chest bone, you've got the muscles in

1692
07:06:04.360 --> 07:06:12.240
your chest. Of course, if you're female, it's possibly the breasts.

1693
07:06:13.599 --> 07:06:21.759
If you're male, you've got the different Well might not

1694
07:06:21.880 --> 07:06:23.000
make different these days, but.

1695
07:06:25.159 --> 07:06:26.319
There may be more.

1696
07:06:28.040 --> 07:06:34.319
Muscles at the top of the chest, but at the

1697
07:06:34.520 --> 07:06:38.200
side underneath it's pretty much the same.

1698
07:06:38.959 --> 07:06:40.159
Whether you're a man or a woman.

1699
07:06:41.040 --> 07:06:46.799
There's muscles there, muscles that stretch out to your back

1700
07:06:48.040 --> 07:06:52.040
as well as breast tissue stretches and moves into your back.

1701
07:06:56.959 --> 07:07:15.919
To just being aware of your chest, being with whatever

1702
07:07:16.159 --> 07:07:35.759
feeling there is in your chest. And when I noticed that,

1703
07:07:36.479 --> 07:07:43.439
I focus on my chest, I feel it in my

1704
07:07:44.400 --> 07:07:48.119
back and my upper back. I mean, I guess the

1705
07:07:48.240 --> 07:07:56.360
obvious reason would be because you know, I'm breathing in

1706
07:07:59.119 --> 07:08:02.279
and it stretching my chest and my back at the

1707
07:08:02.319 --> 07:08:23.319
same time. It feels it feels okay, it doesn't feel.

1708
07:08:25.840 --> 07:08:30.000
Got a little bit of pain in my right chest,

1709
07:08:32.279 --> 07:08:35.520
A little bit not pain, but a little discomfort, maybe

1710
07:08:37.319 --> 07:08:45.799
stiffness possibly, I don't know. I notice my shoulders also

1711
07:08:47.520 --> 07:08:48.200
watching to.

1712
07:08:50.479 --> 07:08:51.759
Flex for some reason.

1713
07:08:53.919 --> 07:08:56.400
I think that's probably part of my other back.

1714
07:09:01.319 --> 07:09:06.639
That connection between my shoulders mather back because I can

1715
07:09:06.720 --> 07:09:11.520
move my shoulders and stretch the muscles in my back.

1716
07:09:14.040 --> 07:09:19.959
Moving the shoulders backwards were up, which then moves to

1717
07:09:20.520 --> 07:09:22.720
I think it's the scapulous.

1718
07:09:24.680 --> 07:09:25.279
In your back.

1719
07:09:35.360 --> 07:09:43.000
It feels quite nice. Actually, a good thing about this

1720
07:09:43.319 --> 07:09:48.080
is you can, if you want to, you can just

1721
07:09:51.639 --> 07:09:55.680
flex or stimulate.

1722
07:09:58.680 --> 07:10:05.319
The various muscles in your body, generally in order to

1723
07:10:05.439 --> 07:10:16.200
get more of a sense of how they feel. And

1724
07:10:16.319 --> 07:10:25.599
when you're relaxing. When you do tense and muscle, then

1725
07:10:25.720 --> 07:10:30.880
you let it go and you let it relax. It relaxes.

1726
07:10:32.959 --> 07:10:34.080
Way more.

1727
07:10:35.400 --> 07:10:45.680
Than it would normally. You have to feel that you're

1728
07:10:45.720 --> 07:10:49.880
able to do that. There's no point in doing it if.

1729
07:10:49.799 --> 07:10:55.400
There's an issue with the perp part of your body.

1730
07:10:58.880 --> 07:11:05.439
You need to be gentle with yourself at all times

1731
07:11:08.080 --> 07:11:19.599
when las in deeply, it's important to be kind to yourself.

1732
07:11:27.159 --> 07:11:35.599
As you notice your mind, how much has your mind

1733
07:11:35.959 --> 07:12:03.200
slowed down since we started this recording? How came and

1734
07:12:03.439 --> 07:12:15.080
peaceful is your mind right now with nothing to think

1735
07:12:15.159 --> 07:12:24.919
about and just my voice to listen to. Because you

1736
07:12:25.159 --> 07:12:33.720
know the intention behind this recording, this relaxation.

1737
07:12:35.680 --> 07:12:36.919
At the very least.

1738
07:12:38.240 --> 07:12:42.799
For you to feel more relaxed at the end of

1739
07:12:42.840 --> 07:12:51.040
the recording than you did at the beginning, at the

1740
07:12:51.240 --> 07:13:02.880
very least, for your mind to slow down because your

1741
07:13:03.000 --> 07:13:19.360
body continues to relax, because that's what you want to happen.

1742
07:13:23.319 --> 07:13:26.319
That's what you expect.

1743
07:13:29.880 --> 07:13:30.520
To happen.

1744
07:13:36.599 --> 07:13:54.560
For relaxation, to fill your body, maybe calm in your

1745
07:13:54.720 --> 07:14:03.599
mind to the point of boredom. When you start maybe

1746
07:14:04.000 --> 07:14:46.200
to drift away. Drifting it's almost.

1747
07:14:45.919 --> 07:14:47.080
As if you're.

1748
07:14:50.000 --> 07:14:58.119
Moving further away from your body in your mind, just

1749
07:14:58.479 --> 07:14:59.959
leaving that there.

1750
07:15:07.840 --> 07:15:12.119
Kind of liking it an escape pod in a spaceship

1751
07:15:12.520 --> 07:15:15.000
a movie, a space movie.

1752
07:15:15.119 --> 07:15:17.080
You know, when they get into a little part in it.

1753
07:15:18.959 --> 07:15:20.080
Since the month.

1754
07:15:21.759 --> 07:15:33.479
Far away from the spaceship, save.

1755
07:15:35.000 --> 07:15:51.200
The dream and continue to relax.

1756
07:15:59.560 --> 07:16:30.759
M s.

1757
07:16:45.080 --> 07:16:45.720
A peace.

1758
07:17:02.240 --> 07:17:04.319
So relax.

1759
07:17:16.520 --> 07:17:17.479
And the peace.

1760
07:17:38.439 --> 07:17:52.840
And focusing on that feeling of those individual plants of

1761
07:17:52.959 --> 07:17:59.959
your body that's relaxing. Mm hmm.

1762
07:18:00.680 --> 07:18:09.599
One by one, you may.

1763
07:18:11.279 --> 07:18:12.279
Find that.

1764
07:18:16.639 --> 07:18:17.880
Every now and then.

1765
07:18:20.599 --> 07:18:26.759
He realized that you weren't listening.

1766
07:18:28.040 --> 07:18:28.799
To my voice.

1767
07:18:31.439 --> 07:18:40.080
It gives your mind started to imagine something different, maybe

1768
07:18:42.639 --> 07:18:43.360
started to.

1769
07:18:45.599 --> 07:18:56.720
Almost move into some kind of a dreamy state, and

1770
07:18:56.840 --> 07:18:59.360
then you become aware of my voice again.

1771
07:19:02.959 --> 07:19:09.520
And even though you may want to focus on my voice.

1772
07:19:10.240 --> 07:19:18.720
You may also wish to allow your mind to just drift.

1773
07:19:21.599 --> 07:19:30.080
Naturally into that space and comfort and safety.

1774
07:19:37.680 --> 07:19:55.240
As you feel warm comfort spreading through your body like

1775
07:19:55.360 --> 07:19:57.200
a warm blanket.

1776
07:20:00.720 --> 07:20:01.360
Covering you.

1777
07:20:03.639 --> 07:20:26.200
Gently, keeping your body at just the perfect temperature. Even

1778
07:20:26.599 --> 07:20:38.560
you can hear background sounds, they just don't seem to

1779
07:20:39.720 --> 07:20:41.599
matter anymore.

1780
07:20:46.919 --> 07:20:48.319
There's that sense of.

1781
07:20:50.959 --> 07:21:07.840
Peace spreads through your mind like a gentle breeze, yet

1782
07:21:08.040 --> 07:21:20.479
strong enough to blow away all negativity, strong enough to

1783
07:21:23.919 --> 07:21:34.040
remove from your mind any anxiety or stress that was

1784
07:21:34.240 --> 07:21:49.799
there before, and blow away any other thoughts or feelings that.

1785
07:21:52.240 --> 07:22:01.040
Just don't fit with the sense.

1786
07:22:08.200 --> 07:22:24.840
Relaxation that it's a feeling your body and your mind.

1787
07:22:39.439 --> 07:22:46.159
Unless you focus on your mind and countdown from ten

1788
07:22:46.560 --> 07:23:15.200
down to one. With each number, your mind become slightly relaxed,

1789
07:23:18.000 --> 07:23:26.479
just just slightly, from ten down to nine, just a

1790
07:23:26.799 --> 07:23:41.040
slid moment, nine down to eight, just another small change

1791
07:23:42.479 --> 07:23:53.319
in how you feel, eight down to seven. I have

1792
07:23:53.599 --> 07:23:58.400
feeling this thing is a gap, almost like a gap

1793
07:23:58.560 --> 07:24:07.520
that starts get wider, the gap between those feelings.

1794
07:24:08.599 --> 07:24:11.880
That you used to have in your mind.

1795
07:24:14.919 --> 07:24:22.159
Compared to the feelings you have there growing now, feelings

1796
07:24:22.240 --> 07:24:24.840
of comfort and security and.

1797
07:24:27.360 --> 07:24:36.880
Confidence, and the gap become the wider, made down to seven, seven,

1798
07:24:37.080 --> 07:24:45.959
down to six. When you get to five, your mind

1799
07:24:46.040 --> 07:24:59.400
will start to have a certain physical sensation, most like

1800
07:24:59.520 --> 07:25:06.360
this a magnet outside of your head sucking the tension

1801
07:25:06.560 --> 07:25:12.319
and stress and any remaining feelings that you don't want,

1802
07:25:14.360 --> 07:25:16.799
sucking them out through your skull.

1803
07:25:22.560 --> 07:25:24.080
And then down to four.

1804
07:25:25.880 --> 07:25:32.639
You can start to really experience that sense of not

1805
07:25:32.959 --> 07:25:43.159
just emptiness, but space, a place full of fresh air,

1806
07:25:48.159 --> 07:25:54.959
place where you can stretch. It's almost as if as

1807
07:25:55.040 --> 07:25:59.080
you go down to four and three your mind is

1808
07:25:59.240 --> 07:26:03.319
expand with this sense.

1809
07:26:05.919 --> 07:26:07.319
Of peace.

1810
07:26:08.639 --> 07:26:18.959
And tranquility growing as it moved down to When you

1811
07:26:19.040 --> 07:26:29.080
get to one, mind just feels exactly how you want

1812
07:26:29.240 --> 07:26:48.919
to feel, almost perfect feeling, maybe a sensation that.

1813
07:26:50.479 --> 07:26:51.959
You'd like to keep.

1814
07:26:54.959 --> 07:26:58.240
A place that's safe, where.

1815
07:26:59.520 --> 07:27:18.200
Nothing can affect you at all, and you can.

1816
07:27:18.240 --> 07:27:27.200
Stay in that that space of comfort and confidence, confident

1817
07:27:27.319 --> 07:27:33.759
in your own ability to create this space and this

1818
07:27:35.119 --> 07:27:39.279
fear of comfort within your own mind.

1819
07:27:40.520 --> 07:27:43.080
Just by counting ten.

1820
07:27:44.639 --> 07:27:45.360
Down to one.

1821
07:27:49.919 --> 07:27:53.360
And this is something that you can do yourself.

1822
07:27:54.279 --> 07:28:01.400
When you're on your own, the time when you can

1823
07:28:01.520 --> 07:28:10.000
maybe sit down, maybe just for a few minutes, close

1824
07:28:10.080 --> 07:28:21.240
your eyes. It just counts slowly from ten down to one,

1825
07:28:25.720 --> 07:28:38.599
and we experience these feelings in your mind. And when

1826
07:28:38.639 --> 07:28:46.479
you feel that way in your mind, your body copies

1827
07:28:48.279 --> 07:28:59.000
your mind and that feeling it's spread through your spine.

1828
07:29:00.279 --> 07:29:05.200
Then you can nervous system into every part of your body,

1829
07:29:07.279 --> 07:29:21.479
travels through your blood stream, heathing and relaxing every article

1830
07:29:21.639 --> 07:29:39.520
of your existence. We can practice this a few times

1831
07:29:44.279 --> 07:29:47.240
before the end of the recording, and then you can

1832
07:29:48.759 --> 07:29:54.799
practice on your own. And each time you count from

1833
07:29:54.959 --> 07:30:07.400
ten out to one, the feelings of comforts, calmness, deep

1834
07:30:09.479 --> 07:30:14.639
deep relaxation becomes stronger.

1835
07:30:16.119 --> 07:30:17.000
Deeper.

1836
07:30:23.279 --> 07:30:32.400
Feeling your mind and your brain with these positive chemicals

1837
07:30:34.520 --> 07:30:44.639
spread through your body, relaxing you so quickly, relaxing your

1838
07:30:44.720 --> 07:30:46.959
whole body and mind.

1839
07:30:49.599 --> 07:31:03.200
So very, very easily, just by counting down to one.

1840
07:31:08.240 --> 07:31:11.639
That's what I'm gonna do. Now, I'm going to count.

1841
07:31:11.439 --> 07:31:15.840
From ten down to one. I'd like you to repeat

1842
07:31:16.040 --> 07:31:22.919
the number after me. So when I say ten, you

1843
07:31:22.959 --> 07:31:25.959
can just repeat to yourself.

1844
07:31:27.319 --> 07:31:27.560
Ten.

1845
07:31:33.200 --> 07:31:42.520
Just notice, be aware of how you feel in your

1846
07:31:42.639 --> 07:31:52.200
mind and your body. Then when I say nine, you

1847
07:31:52.319 --> 07:32:09.040
can repeat to yourself nine again, noticing increase in comfort

1848
07:32:09.439 --> 07:32:22.319
and calms in your mind and in your body the

1849
07:32:22.479 --> 07:32:31.720
same when the same eight, when I say seven, six,

1850
07:32:34.279 --> 07:32:48.759
when I say five, four, when I say three, two.

1851
07:32:53.279 --> 07:32:59.159
Lastly, when I say one, can you be that number?

1852
07:33:06.639 --> 07:33:06.759
Now?

1853
07:33:06.880 --> 07:33:10.799
Of course, when you do this on your own.

1854
07:33:12.119 --> 07:33:16.279
Without listening to me, you can say.

1855
07:33:16.119 --> 07:33:23.560
The numbers or whatever speed that you feel is necessary

1856
07:33:25.279 --> 07:33:28.560
for you, so you can adapt.

1857
07:33:30.919 --> 07:33:34.880
So you feel you want to say the numbers ten

1858
07:33:35.279 --> 07:33:36.400
down to one.

1859
07:33:38.040 --> 07:33:42.560
Faster than I do, then you go ahead and do that.

1860
07:33:43.520 --> 07:33:47.200
Or if you feel when you do it yourself that

1861
07:33:47.319 --> 07:33:49.400
you'd like to have more.

1862
07:33:51.000 --> 07:33:57.560
More space between the numbers, maybe take a lot longer

1863
07:33:58.840 --> 07:34:00.119
to get from ten and.

1864
07:34:02.119 --> 07:34:09.919
All the way down to one, that's your choice.

1865
07:34:09.959 --> 07:34:10.880
I'll say it to do.

1866
07:34:20.880 --> 07:34:29.439
So I'm gonna cow from ten down to one. If

1867
07:34:29.520 --> 07:34:32.799
when I get to one, that will be the end

1868
07:34:33.400 --> 07:34:40.319
of this recording. The musicals you're listening to music, and

1869
07:34:40.439 --> 07:34:42.400
the music will continue.

1870
07:34:49.599 --> 07:35:02.759
Ten nine.

1871
07:35:27.680 --> 07:35:56.880
Eight seven.

1872
07:36:08.119 --> 07:38:18.639
Using us.

1873
07:39:21.439 --> 07:40:42.759
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven, ten, nine, eight, seven, six, five, four.

1874
07:40:46.840 --> 07:40:52.520
Three two.

1875
07:40:58.799 --> 07:40:59.040
One.

1876
07:41:07.439 --> 07:41:17.799
Now open your eyes noticin how you physically film having

1877
07:41:17.919 --> 07:41:26.080
counted down from twenty to one, allowing stress tension to

1878
07:41:26.319 --> 07:41:30.720
leave through your fingertips and your toes, and as you

1879
07:41:30.840 --> 07:41:36.360
focus on your fingertips, maybe they feel a little bit tingling.

1880
07:41:38.759 --> 07:41:39.000
She is.

1881
07:41:40.520 --> 07:41:45.560
Suppose quite an understanding, considering attention has been exiting your

1882
07:41:45.599 --> 07:41:54.560
body through your fingertips. So now I'm going to count

1883
07:41:54.639 --> 07:41:56.200
from twenty down to one again.

1884
07:41:56.680 --> 07:42:07.159
This time you can feel relief, tension and stress and

1885
07:42:07.279 --> 07:42:08.799
the anxiety that you may have.

1886
07:42:13.439 --> 07:42:21.799
Leaving through your stomach. Just leaving through your stomach, almost

1887
07:42:21.880 --> 07:42:25.319
as if it's just releasing.

1888
07:42:26.439 --> 07:42:27.279
The whole of your.

1889
07:42:27.159 --> 07:42:32.880
Stomach or navil to just above your chest or below

1890
07:42:32.919 --> 07:42:36.880
your chest, rather so surrounding your belly on an area,

1891
07:42:37.159 --> 07:42:42.880
the whole area. You can feel the tension of your

1892
07:42:42.919 --> 07:42:49.200
body where there's left, just releasing from the area, and

1893
07:42:49.319 --> 07:42:52.639
you may notice that your stomach will become very relaxed.

1894
07:42:54.159 --> 07:44:20.799
As my countdown twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

1895
07:44:24.919 --> 07:44:41.840
three two one, you can open your eyes again. You

1896
07:44:41.840 --> 07:44:45.479
can choose, but you can just keep them closed because

1897
07:44:45.520 --> 07:44:52.799
it feels relaxing. Just notice saying a stomach feels notice

1898
07:44:53.279 --> 07:44:56.759
as your focus just do a little scared of your body,

1899
07:44:58.880 --> 07:45:03.319
just not to say what emails focusing.

1900
07:45:05.840 --> 07:45:09.200
Upper body, back, chest.

1901
07:45:09.200 --> 07:45:12.959
Stomach, lags, uns, hands, fiend.

1902
07:45:15.680 --> 07:45:20.880
Just noticing, and you.

1903
07:45:20.959 --> 07:45:26.840
Know, you may start to film of a sense of tiredness,

1904
07:45:28.119 --> 07:45:33.520
which may be the reason listening to this recording because you.

1905
07:45:35.000 --> 07:45:35.360
Like to.

1906
07:45:37.000 --> 07:45:39.680
Let go completely of everything.

1907
07:45:41.639 --> 07:45:42.759
And drift.

1908
07:45:44.040 --> 07:45:51.479
Off into a nice, natural, calm, relaxing sleep.

1909
07:45:59.040 --> 07:46:00.919
So now focus.

1910
07:46:03.520 --> 07:46:10.279
On your forehead, and if you choose, you can incorporate

1911
07:46:10.360 --> 07:46:15.279
your eyes in this focus as well. Your forehead and

1912
07:46:15.400 --> 07:46:21.360
your eyes. There's that a whole area basically almost as

1913
07:46:21.400 --> 07:46:24.159
if you were wearing a mask, you know, like a

1914
07:46:26.159 --> 07:46:31.919
I don't know, pamet mask or something I'm trying to

1915
07:46:32.759 --> 07:46:34.840
sorrow or something, you know, the kind of mask that

1916
07:46:34.959 --> 07:46:37.759
covers your eyes but also covers quite a lot of

1917
07:46:37.840 --> 07:46:45.000
the forehead. Focused on that area because that's the area

1918
07:46:45.080 --> 07:46:49.720
that we're now going to release tension stress on your mind,

1919
07:46:51.840 --> 07:46:55.680
your brain, from your mind, and any tension that you

1920
07:46:55.840 --> 07:47:00.599
may have remain your face, in your neck, your jaw,

1921
07:47:01.799 --> 07:47:08.400
in your eyes, your forehead, your scalp, so basically any

1922
07:47:08.520 --> 07:47:14.319
intension within your head area, including your mind and your

1923
07:47:14.400 --> 07:47:22.520
breath that's going to be released through your forehead, in

1924
07:47:22.599 --> 07:47:30.400
your eyes, as I count down again from twenty down

1925
07:47:30.479 --> 07:47:31.000
to one.

1926
07:47:33.319 --> 07:47:36.799
Now twenty.

1927
07:47:40.319 --> 07:48:59.919
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four.

1928
07:49:03.959 --> 07:49:13.919
Three, or.

1929
07:49:22.319 --> 07:49:27.560
Noticing as you scare your face.

1930
07:49:28.680 --> 07:49:36.799
But jaw, your eyes, the cheap bones, your ears, a forehead,

1931
07:49:37.759 --> 07:49:44.040
your scalp, your neck, back of your neck, front of

1932
07:49:44.119 --> 07:49:47.799
your neck, the sides of your neck, and your throat.

1933
07:49:54.080 --> 07:50:07.360
Noticing being aware of the comfort increased in relaxation, not

1934
07:50:07.759 --> 07:50:12.759
just in your head and neck and mind, also the

1935
07:50:12.840 --> 07:50:13.759
rest of your body.

1936
07:50:19.319 --> 07:50:20.799
It is how loose.

1937
07:50:22.159 --> 07:50:26.159
The calm you felt, how easily.

1938
07:50:27.880 --> 07:50:29.439
It is to just let go.

1939
07:50:32.240 --> 07:50:48.000
Completely, Let go completely, how easily.

1940
07:50:55.799 --> 07:50:57.319
So what to do now is.

1941
07:50:58.840 --> 07:51:07.360
To focus on the top of your head. I'm going alloud,

1942
07:51:08.880 --> 07:51:17.319
every last piece of tension or stressed, the wine be

1943
07:51:17.639 --> 07:51:23.080
lingering or hiding in your body or mind my head,

1944
07:51:24.599 --> 07:51:30.000
to just be sucked down at the top of your head.

1945
07:51:32.639 --> 07:51:40.919
Released to Yeah, I was sucked down into the clouds.

1946
07:51:43.680 --> 07:51:48.200
Let you a big cloud of on your head. It's

1947
07:51:48.360 --> 07:51:49.080
like a whoop.

1948
07:51:50.200 --> 07:51:54.959
It's just gonna suck that tension out of the top

1949
07:51:55.000 --> 07:51:59.159
of your head. Just take it away.

1950
07:52:01.279 --> 07:52:08.240
Good to focus legend an opening on the top of

1951
07:52:08.360 --> 07:52:15.119
your head with intention stress, and you have made issues

1952
07:52:15.319 --> 07:52:19.080
maybe worries of acerns that are no use to you.

1953
07:52:19.240 --> 07:52:23.040
Now you can all be sucked down at the top

1954
07:52:23.080 --> 07:52:23.799
of your head.

1955
07:52:25.360 --> 07:52:31.319
You've taken away. As I count down again, I'm twenty

1956
07:52:31.720 --> 07:53:05.400
down to work now, twenty nineteen, eighteen seventy six day

1957
07:53:11.279 --> 07:53:12.439
fifty day.

1958
07:53:17.400 --> 07:54:10.400
Four day too weelve eleven day nine eight seven six.

1959
07:54:20.159 --> 07:54:25.319
Four three.

1960
07:54:34.880 --> 07:54:35.119
One.

1961
07:54:45.400 --> 07:54:59.919
Pray you not to see how he failed every lack

1962
07:55:00.080 --> 07:55:00.799
et and.

1963
07:55:01.159 --> 07:55:15.159
Calm you physically and mentally feel right now, how peace

1964
07:55:17.639 --> 07:55:24.360
your mind feels. It feels so nice to just let go,

1965
07:55:26.639 --> 07:55:35.919
to give yourself some space to breathe easily, to think calmly,

1966
07:55:41.040 --> 07:55:46.159
just to take a break from all that pointless worry

1967
07:55:46.439 --> 07:55:51.639
and concerns about things that you don't need to think

1968
07:55:51.680 --> 07:56:02.560
about right now, because this is your time to let go.

1969
07:56:03.919 --> 07:56:13.680
This is your space to enjoy feeling deeply relaxed, peaceful

1970
07:56:13.799 --> 07:56:21.080
in your mind, relaxed in your body. They can feel

1971
07:56:21.680 --> 07:56:31.479
so good, so nice to just not have to do anything,

1972
07:56:33.799 --> 07:56:42.720
to be able to really enjoy that serenity that comes

1973
07:56:44.240 --> 07:56:50.360
of letting go completely, that peacefulness that comes with.

1974
07:56:57.959 --> 07:56:58.439
In this.

1975
07:57:00.279 --> 07:57:07.599
Peaceful space, and you can.

1976
07:57:07.720 --> 07:57:21.240
Keep this sense of calmness for longs you choose. If

1977
07:57:21.279 --> 07:57:28.599
you choose to drift off into a deep, healing, natural sleep.

1978
07:57:29.520 --> 07:57:36.240
Then you can do that. It's completely up to you,

1979
07:57:41.080 --> 07:57:42.319
and you can keep.

1980
07:57:42.240 --> 07:57:48.000
This feeling of calmness physically in your mind for so

1981
07:57:48.159 --> 07:58:02.520
long as you choose to feel completely relaxed, completely relax.

1982
07:58:05.840 --> 07:58:11.479
And I'd like you to make up your mind that

1983
07:58:11.560 --> 07:58:22.520
you're going to relax, and I want to explore that

1984
07:58:22.759 --> 07:58:28.040
with you. What it feels like when you actually decide

1985
07:58:30.279 --> 07:58:34.959
that you're going to relax, not forcing yourself, but giving

1986
07:58:35.000 --> 07:58:40.959
yourself that. Yes, it is a command, really, isn't it.

1987
07:58:41.080 --> 07:58:48.400
When you're telling yourself relax in a gentle but firm

1988
07:58:48.520 --> 07:58:55.799
way that only you can really tell yourself in that way.

1989
07:58:56.639 --> 07:58:58.439
You can't really have someone else say to you and

1990
07:58:58.520 --> 07:59:01.159
now relax, relax.

1991
07:59:01.799 --> 07:59:02.000
You know.

1992
07:59:04.200 --> 07:59:06.439
It needs to be gentle, but you can't. Someone else

1993
07:59:06.520 --> 07:59:09.159
can't really have the same.

1994
07:59:12.279 --> 07:59:18.319
The same kind of influence or power that you have

1995
07:59:19.560 --> 07:59:31.439
over your own physicality, over how you feel, because when

1996
07:59:31.560 --> 07:59:38.240
you say it to yourself, it means more. It's personal,

1997
07:59:38.560 --> 07:59:45.479
and your brain, your unconscious mind, and your body listens

1998
07:59:45.720 --> 07:59:46.720
to what you say.

1999
07:59:49.040 --> 07:59:53.159
So, for example, we'll test it out. We're doing your test.

2000
07:59:53.319 --> 07:59:56.919
If you your tests along the way, and you can

2001
07:59:57.040 --> 08:00:01.919
get more of an idea of the force.

2002
08:00:02.560 --> 08:00:09.759
The positive force you can have in creating a sense

2003
08:00:09.840 --> 08:00:13.759
of comfort and relaxation in your body and your mind

2004
08:00:14.959 --> 08:00:16.040
quite quickly.

2005
08:00:17.520 --> 08:00:18.439
Just by you.

2006
08:00:19.439 --> 08:00:29.000
Telling yourself to relax. So I'm going to start by

2007
08:00:29.680 --> 08:00:35.759
its focus on your hands. So focus on your hands.

2008
08:00:36.000 --> 08:00:40.720
Just tell your hands to relax. Let's just say relax.

2009
08:00:42.360 --> 08:00:47.759
As you focus on your hands, you could say my

2010
08:00:48.040 --> 08:00:51.840
hands are relaxed, or I want my hands to relax.

2011
08:00:53.919 --> 08:00:54.520
I think if you.

2012
08:00:54.599 --> 08:01:01.919
Actually do it directly by focusing and imagining that your hands,

2013
08:01:03.000 --> 08:01:04.520
can you hear what you're saying.

2014
08:01:04.680 --> 08:01:07.720
You know they've got little ears, a little head.

2015
08:01:10.279 --> 08:01:21.000
So talking to your hands and just say relax. Notice

2016
08:01:27.319 --> 08:01:42.400
how your hands start to relax. Now focus on your

2017
08:01:42.520 --> 08:01:46.639
eyes and tell your eyes to relax. You're just saying

2018
08:01:46.680 --> 08:01:53.759
the same word relax. And find the right tone for you.

2019
08:01:56.319 --> 08:02:00.759
You know I might say relax, but you you might

2020
08:02:00.840 --> 08:02:08.200
say relax or relax. You know you might say it

2021
08:02:08.319 --> 08:02:15.959
differently to yourself, and that's important for you to gauge

2022
08:02:16.240 --> 08:02:21.560
what feels right for you. To just tell your eyes

2023
08:02:22.799 --> 08:02:26.959
to relax. Whilst focusing on your eyes, your eyelids, the

2024
08:02:27.119 --> 08:02:32.560
muscles around your eyes, your eyebrows, and just tell your

2025
08:02:32.759 --> 08:03:07.520
eyes directly relax now. Now, I just did that myself,

2026
08:03:07.919 --> 08:03:16.880
and sometimes you may feel.

2027
08:03:16.720 --> 08:03:18.720
That you need a bit more time.

2028
08:03:20.599 --> 08:03:24.000
For the different parts to relax, you know, because I

2029
08:03:24.119 --> 08:03:29.000
started talking again and maybe that part hasn't relaxed fully.

2030
08:03:29.959 --> 08:03:32.639
But what happened is it will just continue to relax

2031
08:03:32.759 --> 08:03:40.200
even though I'm talking. That's happened with my eyes. Something

2032
08:03:40.279 --> 08:03:45.080
else I noticed is when I started focusing on my eyes,

2033
08:03:45.400 --> 08:03:48.880
that actually almost became They got worse before they got

2034
08:03:48.959 --> 08:03:51.840
better in a way, so that I felt a degree

2035
08:03:51.880 --> 08:03:58.560
of tension growing in my eyes and then disappearing. So

2036
08:03:58.680 --> 08:04:00.720
I think what that was really it was just me

2037
08:04:00.880 --> 08:04:07.200
becoming more aware of the tension that was already there

2038
08:04:07.759 --> 08:04:12.360
that I wasn't. I wasn't focused on it before, so

2039
08:04:12.439 --> 08:04:31.319
I wasn't really acknowledging it more really conscious to those feelings. Yeah,

2040
08:04:31.439 --> 08:04:35.799
my eyes still continuing to relax, as well as my hands. Actually,

2041
08:04:39.279 --> 08:04:44.680
my hands have got a certain kind of energy, like

2042
08:04:44.919 --> 08:04:50.080
not buzzing, but I can kind of feel a degree

2043
08:04:50.119 --> 08:04:56.040
of energy in my hands. Maybe that's where the tension

2044
08:04:56.119 --> 08:05:08.159
has been released. Maybe that's causing then the next part,

2045
08:05:08.240 --> 08:05:10.400
I think we should focus on the back of the neck.

2046
08:05:11.119 --> 08:05:15.040
That's a part of it is quite often, well for me,

2047
08:05:15.520 --> 08:05:18.560
holds tension. I don't know about it for yourself, but

2048
08:05:18.680 --> 08:05:23.000
I think it's quite a standard place where tension is

2049
08:05:23.080 --> 08:05:29.919
sometimes held. So, and I'm doing exactly what you're doing

2050
08:05:30.360 --> 08:05:32.439
as you do it as well, so I'm telling my

2051
08:05:33.439 --> 08:05:35.479
body parts to relax as well.

2052
08:05:36.240 --> 08:05:38.759
So if you tell your neck the back of your neck.

2053
08:05:39.080 --> 08:05:41.560
Focus on the back of your neck and just say.

2054
08:05:44.200 --> 08:05:48.919
Relax in your own words, your own tone, in your

2055
08:05:49.000 --> 08:05:51.799
own voice. You can say out loud, or you can

2056
08:05:51.959 --> 08:05:57.319
just say to yourself internally, but you're focusing and you're

2057
08:05:57.439 --> 08:05:59.159
saying it literally.

2058
08:05:59.119 --> 08:06:02.439
To the back of your nick, as if the back

2059
08:06:02.520 --> 08:06:05.799
of the r nick can actually hear what you're saying.

2060
08:06:09.200 --> 08:06:12.799
So did that, Now, just say relax to the back

2061
08:06:12.799 --> 08:06:54.360
of your nick, and I'll do the same. Then what

2062
08:06:54.639 --> 08:06:59.360
I notice that you may have had similar thing is

2063
08:07:00.159 --> 08:07:02.720
even though I was focusing on the back of my neck,

2064
08:07:07.759 --> 08:07:14.560
other parts started to I don't know, showed themselves to me,

2065
08:07:14.880 --> 08:07:17.880
or maybe because they want to be relaxed as well.

2066
08:07:17.959 --> 08:07:22.439
But I started noticing the feelings in my shoulders at

2067
08:07:22.520 --> 08:07:24.200
tension in my shoulders and in.

2068
08:07:24.240 --> 08:07:24.919
My upper back.

2069
08:07:28.000 --> 08:07:32.119
Whether that was because my back of my neck was

2070
08:07:32.240 --> 08:07:38.159
saying I'm pretty much okay, it's the other parts to

2071
08:07:38.360 --> 08:07:47.360
need attention, but my low my back of my neck

2072
08:07:47.479 --> 08:07:51.400
is still relaxing. But I just became more aware of

2073
08:07:51.560 --> 08:07:54.680
other parts that needed attention.

2074
08:07:56.919 --> 08:08:01.919
Now, this might happen and it's not. It doesn't mean

2075
08:08:01.959 --> 08:08:03.040
that it's going wrong.

2076
08:08:03.159 --> 08:08:10.520
It just means you're being notified if more places that also.

2077
08:08:10.360 --> 08:08:11.520
Want to feel relaxed.

2078
08:08:14.799 --> 08:08:17.799
So I'm going to focus on my other back.

2079
08:08:19.080 --> 08:08:22.840
So you can do the same, even if you don't

2080
08:08:22.959 --> 08:08:27.880
have any feelings of attention that you're obvious in your

2081
08:08:27.959 --> 08:08:34.560
other back. You just focus on your back and the

2082
08:08:34.639 --> 08:08:37.560
whole area from the shoulder blades down.

2083
08:08:39.159 --> 08:08:41.119
To the middle of your back that your.

2084
08:08:41.200 --> 08:08:46.000
Spine means all the shoulder blades more.

2085
08:08:50.720 --> 08:08:56.159
Yeah, that's the parts that West given me.

2086
08:08:57.880 --> 08:08:58.200
The not.

2087
08:09:00.159 --> 08:09:03.080
That it needs relaxing. Sound's gonna ask that one to

2088
08:09:03.159 --> 08:09:18.040
relax and you can do the same. Now, relax on

2089
08:09:18.200 --> 08:09:18.560
the back.

2090
08:09:30.720 --> 08:09:35.799
There's something strange happened there, and this often happens.

2091
08:09:35.840 --> 08:09:36.759
I've been doing this for.

2092
08:09:39.639 --> 08:09:46.400
Sixteen years or something, and often I'm wan't surprised but

2093
08:09:47.080 --> 08:09:51.639
amazed really that there can be a feeling.

2094
08:09:53.119 --> 08:09:55.919
So when I was focusing on the back of my neck,

2095
08:09:56.959 --> 08:10:00.919
on the back was starting to feel w stressed and

2096
08:10:01.720 --> 08:10:02.959
in need of attention.

2097
08:10:05.400 --> 08:10:08.439
As soon as I started talking to you about my

2098
08:10:08.639 --> 08:10:13.520
upper back and talking about, you know, getting ready to

2099
08:10:13.880 --> 08:10:18.599
ask the upper back to relax, why the back already

2100
08:10:18.720 --> 08:10:24.439
started to relax. It's almost as if it doesn't need

2101
08:10:24.639 --> 08:10:34.479
to hear the words, just needs the intention, just needs

2102
08:10:34.599 --> 08:10:47.159
to be noticed. That is something that often happens in

2103
08:10:48.040 --> 08:10:54.959
this type of situation is when you start to relax

2104
08:10:56.479 --> 08:10:59.759
a couple of parts of your body, as we've done

2105
08:10:59.799 --> 08:11:08.200
with our eyes and eyelids, and now back of the neck,

2106
08:11:11.919 --> 08:11:17.360
top of the back, back, the rest of the body

2107
08:11:17.479 --> 08:11:25.080
seems to just take notice and decide in its own

2108
08:11:25.279 --> 08:11:33.639
way to start relaxing. Other parts of your body start

2109
08:11:33.759 --> 08:11:42.880
to just become looser. I suppose it's kind of like

2110
08:11:43.000 --> 08:11:46.840
a bit of an avalanche, you know, a little ball

2111
08:11:46.959 --> 08:11:50.959
starts rolling. Before you know, the whole of your body.

2112
08:11:50.799 --> 08:11:53.159
Is completely relaxed and can't.

2113
08:12:01.959 --> 08:12:09.560
And if you focus on your face, you focus on

2114
08:12:09.639 --> 08:12:18.040
your eyes, your eyelids, your eyebrows, the muscles.

2115
08:12:17.840 --> 08:12:25.439
Around your eyes, maybe you start to notice that.

2116
08:12:27.159 --> 08:12:32.240
Your forehead is more relaxed than it was. Maybe your

2117
08:12:32.360 --> 08:12:38.159
face is more relaxed. I would say my entire face

2118
08:12:38.319 --> 08:12:41.319
is a lot more relaxed than it was.

2119
08:12:52.639 --> 08:12:58.400
So I'm going to focus now on your shoulders again,

2120
08:12:58.680 --> 08:12:59.439
just like before.

2121
08:13:00.799 --> 08:13:04.319
Just tell your shoulders you can't do them in the

2122
08:13:04.959 --> 08:13:07.439
you can do right shoulder and that shoulder.

2123
08:13:08.639 --> 08:13:09.159
I just did.

2124
08:13:09.319 --> 08:13:10.759
We do both at the same time.

2125
08:13:12.799 --> 08:13:16.599
Just tell your shoulders, actually focus on them in your mind,

2126
08:13:17.959 --> 08:13:23.159
focus on that they feel. Maybe you can see them

2127
08:13:23.639 --> 08:13:29.919
in your minds on. Just tell your shoulders.

2128
08:13:33.119 --> 08:14:23.400
To relax as nice as they were bags. But I

2129
08:14:23.560 --> 08:14:28.080
didn't notice, especially.

2130
08:14:27.759 --> 08:14:34.159
On my back, is the connection between the different parts,

2131
08:14:35.680 --> 08:14:38.319
the bank, shoulders, the neck.

2132
08:14:43.639 --> 08:14:44.880
Being all connected.

2133
08:14:45.639 --> 08:14:52.159
Being such a large part of your body, it's always

2134
08:14:52.279 --> 08:15:00.880
hard to separate them from each other. What lower back

2135
08:15:01.000 --> 08:15:02.759
is starting to relax on the saone.

2136
08:15:08.959 --> 08:15:13.680
Maybe I'm going too slowly and that could be an

2137
08:15:13.720 --> 08:15:17.560
issue because we will go at different speeds.

2138
08:15:19.799 --> 08:15:23.919
And the idea of the beginning of this recording was

2139
08:15:24.000 --> 08:15:26.479
for you to be able to just say to yourself,

2140
08:15:30.040 --> 08:15:42.240
relax without focusing on any particular.

2141
08:15:41.759 --> 08:15:47.520
Part of your body. Because when you know that, turning

2142
08:15:47.639 --> 08:15:51.840
your hands to relax.

2143
08:15:55.159 --> 08:15:59.400
And your hand relax, let.

2144
08:15:59.360 --> 08:16:06.799
Me tell you eyelids, your eyes, the muscles around your eyes,

2145
08:16:08.279 --> 08:16:22.159
your eyebrows, to relax, and they relax. You tell the

2146
08:16:22.840 --> 08:16:41.959
back of your neck to relax, and it relaxes. You

2147
08:16:42.080 --> 08:16:43.360
tell your upper back.

2148
08:16:49.840 --> 08:17:11.319
To relax mm hm, and the relaxes. You tell your shoulders.

2149
08:17:12.639 --> 08:17:24.759
To relax, they relax.

2150
08:17:48.479 --> 08:17:53.400
I told your hands to relax, I relaxed, they continued

2151
08:17:55.200 --> 08:18:02.599
to relax. When you told your.

2152
08:18:02.599 --> 08:18:10.959
Eyelids, the muscles around your eyes, your eyebrows to relax.

2153
08:18:12.520 --> 08:18:20.200
They relaxed and continue to relax.

2154
08:18:26.560 --> 08:18:30.159
When you told the back of your neck, focused on

2155
08:18:30.279 --> 08:18:36.240
the back of your neck and told it to relax,

2156
08:18:40.560 --> 08:18:41.880
the relaxed.

2157
08:18:43.639 --> 08:18:46.720
And continued to relax.

2158
08:18:54.880 --> 08:19:04.000
When you told your upper back to relax, be relaxed

2159
08:19:04.639 --> 08:19:06.000
and continued.

2160
08:19:07.919 --> 08:19:21.720
To relax. That's what your shoulders. You told your shoulders

2161
08:19:21.799 --> 08:19:35.119
to relax, and your shoulders relaxed and cotinued to relax.

2162
08:19:40.799 --> 08:19:45.720
And it's not just that, It's.

2163
08:19:48.439 --> 08:19:52.840
That the rest of your body has also been listening,

2164
08:19:54.560 --> 08:20:01.040
and the relaxation has been spreading. Sof your eyes, the

2165
08:20:01.200 --> 08:20:09.240
relaxation spread to your forehead, round your face, into your skin,

2166
08:20:10.439 --> 08:20:23.000
into your jaw, into the fronts, the sides of your neck,

2167
08:20:24.840 --> 08:20:27.520
read down your chest and stole.

2168
08:20:33.880 --> 08:20:42.880
Your relaxed hands and shoulders. Me up through your arms, relaxing.

2169
08:20:44.520 --> 08:20:53.959
Forearms, up arms, elburns, your wrists, let you go.

2170
08:21:01.759 --> 08:21:11.520
Lower, page your hips, buttocks, spry, or just start to

2171
08:21:11.720 --> 08:21:12.439
relax and.

2172
08:21:12.599 --> 08:21:20.680
Continue your comfort spreading through your leggs.

2173
08:21:25.759 --> 08:21:28.720
Way down to your ankles.

2174
08:21:33.360 --> 08:21:37.400
The tops of your feet, the sight of your feet,

2175
08:21:39.200 --> 08:21:50.119
and the bottoms of your feet, relaxing into your toes,

2176
08:21:53.919 --> 08:21:56.439
each toe relaxing.

2177
08:22:00.240 --> 08:22:03.959
Us.

2178
08:22:16.279 --> 08:22:22.959
And as your body relaxes more, your might becomes.

2179
08:22:27.040 --> 08:22:43.439
Slower, peaceful, to the point where.

2180
08:22:45.360 --> 08:22:57.840
If you choose to fall asleep, you can easily dear

2181
08:23:03.479 --> 08:23:13.799
he say, drift away because there's nothing ida in your

2182
08:23:13.880 --> 08:23:30.959
mind to pray is faceful. Your body continues.

2183
08:23:34.000 --> 08:23:34.919
To rise.

2184
08:23:58.680 --> 08:24:05.880
With that connection between your body relaxing. The word do

2185
08:24:06.080 --> 08:24:18.720
you say to yourself relax means that you don't need

2186
08:24:20.200 --> 08:24:25.639
to focus on just one part. You can just focus

2187
08:24:25.799 --> 08:24:38.159
on your entire body. Say the powerful word.

2188
08:24:42.240 --> 08:24:52.639
Relax, and.

2189
08:24:55.119 --> 08:25:08.200
Those familiar since patients of comfort spreading throughout your body,

2190
08:25:13.959 --> 08:25:16.040
speaking and calming.

2191
08:25:17.919 --> 08:25:19.439
And heeding.

2192
08:25:22.880 --> 08:25:49.840
Every part to your body feeding relaxed. So all we

2193
08:25:50.240 --> 08:25:52.439
need to do now one is.

2194
08:25:52.639 --> 08:26:35.880
Just tell yourself relaxmpletely for the starting down with number twenty.

2195
08:26:42.880 --> 08:27:59.520
Nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.

2196
08:28:29.240 --> 08:29:04.119
Thirty two.

2197
08:29:04.200 --> 08:30:27.520
We us.

2198
08:31:42.040 --> 08:33:30.319
US eight.

2199
08:35:01.599 --> 08:39:47.720
Usus nudists us ussis.

2200
08:39:43.799 --> 08:39:45.880
In the community in.

2201
08:39:49.000 --> 08:39:49.720
Believing the.

2202
08:40:23.240 --> 08:40:23.520
One.

2203
08:40:29.840 --> 08:40:49.720
So counting down ten to one ten nine, eight, seven,

2204
08:40:51.799 --> 08:40:57.479
six five four.

2205
08:41:00.159 --> 08:41:03.680
Three two.

2206
08:41:06.240 --> 08:41:06.439
One.

2207
08:41:13.439 --> 08:41:16.319
And maybe that was a bit too quick in order

2208
08:41:16.439 --> 08:41:17.040
to relax.

2209
08:41:18.240 --> 08:41:22.479
Maybe it's a bit too fast for you to notice

2210
08:41:22.799 --> 08:41:30.840
the calming of your body, maybe even a little bit

2211
08:41:30.880 --> 08:41:34.959
of pressure there, Like you're counting down from ten to one.

2212
08:41:35.080 --> 08:41:38.360
What would you expect me to do? Man, expect me

2213
08:41:38.439 --> 08:41:42.759
to stick go with floppy just because you're counting down.

2214
08:41:46.880 --> 08:41:47.040
Two.

2215
08:41:48.080 --> 08:41:51.360
You can try it again, but this time I'll go

2216
08:41:51.439 --> 08:41:52.520
a bit slower.

2217
08:41:54.400 --> 08:41:59.279
This time, as you focus on the whole of your

2218
08:41:59.319 --> 08:42:07.680
body before we focus on your legs. Just notice how

2219
08:42:07.759 --> 08:42:21.880
your body does start to feel more relaxed with every

2220
08:42:22.000 --> 08:42:23.400
number that.

2221
08:42:23.479 --> 08:42:24.439
I count down.

2222
08:42:27.680 --> 08:42:34.040
Ten nine.

2223
08:42:39.400 --> 08:43:04.000
At eight, seven, six, five.

2224
08:43:14.200 --> 08:43:57.080
Four three two one.

2225
08:44:02.639 --> 08:44:02.880
Wow.

2226
08:44:08.439 --> 08:44:14.119
And just notice how how you feel generally, how your

2227
08:44:14.159 --> 08:44:29.000
body feels. It's not necessarily even about counting down from

2228
08:44:29.119 --> 08:44:36.759
ten to one. It's that space that you have, that

2229
08:44:37.880 --> 08:44:40.880
body space between.

2230
08:44:42.919 --> 08:44:46.520
Us being.

2231
08:44:49.799 --> 08:44:53.840
Active physically or mentally.

2232
08:44:54.680 --> 08:44:55.240
It's just.

2233
08:44:59.119 --> 08:45:03.680
Can't in or lying down and just being there not

2234
08:45:04.200 --> 08:45:10.040
doing anything, not saying anything, or needing to think about anything.

2235
08:45:11.880 --> 08:45:15.520
So it opens up a space, you know, a bit

2236
08:45:15.560 --> 08:45:17.799
of a space, a gap.

2237
08:45:24.040 --> 08:45:27.560
And the more I came down from the tental one,

2238
08:45:28.720 --> 08:45:36.840
the bigger that gap becomes. So there's that gap of calmness,

2239
08:45:38.279 --> 08:45:53.040
of comfort and relaxation. It's a nice feeling, yeah, And

2240
08:45:53.159 --> 08:46:01.680
it moves those stresses or discomfort that's physically or emotionally,

2241
08:46:02.400 --> 08:46:13.119
moves them away. Allows you.

2242
08:46:15.840 --> 08:46:16.360
To just.

2243
08:46:19.319 --> 08:46:26.040
Slow down, someone to count again from ten down to one,

2244
08:46:26.479 --> 08:46:27.560
and notice.

2245
08:46:28.000 --> 08:46:36.919
That gap widening, the gap. And as it widens, it's

2246
08:46:36.959 --> 08:46:37.840
almost like the.

2247
08:46:39.520 --> 08:46:57.200
Stress and attention falls into the gap, gives you that

2248
08:46:57.479 --> 08:47:00.759
distance space.

2249
08:47:03.159 --> 08:47:17.560
Now ten nine six.

2250
08:47:21.880 --> 08:48:57.919
Eight seven, six, five four three one.

2251
08:49:09.439 --> 08:49:10.560
Now, how does your.

2252
08:49:12.599 --> 08:49:13.840
Body feel.

2253
08:49:15.799 --> 08:49:15.959
Now?

2254
08:49:28.680 --> 08:49:32.360
Can you notice that? Do you feeling calmer?

2255
08:49:40.439 --> 08:49:41.720
Are you feeling.

2256
08:49:43.680 --> 08:49:44.959
More relaxed?

2257
08:50:07.439 --> 08:50:11.759
As we now focus on your legs, just your legs.

2258
08:50:27.799 --> 08:50:47.919
We're just gonna start with focusing on your thighs. Of course,

2259
08:50:48.040 --> 08:50:52.919
it's not the most exciting thing to be doing, because

2260
08:50:56.040 --> 08:50:59.200
I'm sure like most of your body is not not

2261
08:50:59.360 --> 08:51:11.720
going on right now. Just focusing on the whole of

2262
08:51:11.799 --> 08:51:18.279
your thighs, the tops of your fires, the sides of

2263
08:51:18.360 --> 08:51:25.200
your fires, the bottoms of your thighs, your outer thighs

2264
08:51:25.319 --> 08:51:25.720
and your.

2265
08:51:25.720 --> 08:51:30.959
Inner thighs, basically the whole of your thigh that leads

2266
08:51:32.000 --> 08:51:33.119
into your hip.

2267
08:51:36.919 --> 08:51:39.639
And it goes down to your.

2268
08:51:41.560 --> 08:51:42.279
Knee joints.

2269
08:51:47.439 --> 08:51:54.639
Now, this is a big area. It's a very heavy area.

2270
08:51:55.159 --> 08:52:01.119
It's very strong, probably the strongest source in your body

2271
08:52:01.840 --> 08:52:16.119
or in your thighs. But I don't think we perhaps

2272
08:52:18.159 --> 08:52:30.840
give enough attention to our thighs. Perhaps we don't acknowledge

2273
08:52:31.520 --> 08:52:50.919
how important our thighs are to our lives, how much

2274
08:52:53.560 --> 08:52:55.000
they actually do for us.

2275
08:52:58.759 --> 08:53:09.639
All through our lives. And it may seem sound really weird, but.

2276
08:53:12.520 --> 08:53:18.639
I think that all of our body parts, especially our thighs,

2277
08:53:19.680 --> 08:53:27.000
need some TLC, a bit of love shown, a bit

2278
08:53:27.040 --> 08:53:45.720
of acknowledgement, thank you, gratitude for what our thighs do

2279
08:53:45.959 --> 08:53:55.639
for us. And I know this may sound a bit strange.

2280
08:53:58.240 --> 08:53:59.759
Maybe you think, why am I?

2281
08:54:00.560 --> 08:54:03.319
Surely I should be out in the garden hugging a

2282
08:54:03.439 --> 08:54:11.840
tree or something. Wow, it's hard to set a microphone

2283
08:54:11.919 --> 08:54:14.919
up on a tree. That's why I'm doing this indoors.

2284
08:54:14.959 --> 08:54:18.520
Otherwise I would be outside hugging a tree. Now I

2285
08:54:18.599 --> 08:54:20.159
can't see the television from the tree.

2286
08:54:26.880 --> 08:54:31.119
If you move down to your knees get such an

2287
08:54:31.200 --> 08:54:40.919
important part, and I think we don't necessarily I'll speak

2288
08:54:41.000 --> 08:54:46.680
for myself here, I don't necessarily appreciate.

2289
08:54:47.840 --> 08:54:49.439
All that my knees do for.

2290
08:54:49.520 --> 08:54:55.360
Me until I have a problem with my knee. It's

2291
08:54:55.400 --> 08:55:00.439
occasionally if I there, maybe I'll patch it, or it's

2292
08:55:00.680 --> 08:55:07.159
aching for some reason. It's then that I realize how

2293
08:55:07.360 --> 08:55:11.240
much it does. You know, the benefit of being able

2294
08:55:11.279 --> 08:55:20.599
to use my legs without any kind of physical discomfort.

2295
08:55:21.479 --> 08:55:23.319
Is a beautiful thing.

2296
08:55:24.720 --> 08:55:32.360
That's possibly not appreciated until it's temporarily removed. You know

2297
08:55:32.479 --> 08:55:42.080
that's comfort. As you focus on your knees, regardless of

2298
08:55:42.159 --> 08:55:50.599
how your knees feel, you can have that sense of gratitude.

2299
08:55:51.400 --> 08:55:54.000
And love to your needs for all that they do

2300
08:55:54.200 --> 08:55:54.360
for you.

2301
08:56:04.840 --> 08:56:08.000
And you can still have that attention on your thighs

2302
08:56:08.639 --> 08:56:15.000
and maybe notice how your thighs feel, Maybe notice that

2303
08:56:15.319 --> 08:56:34.040
they are relaxing more deeply as you focus now on

2304
08:56:34.159 --> 08:56:38.080
the bottoms of your legs, your shins and your calf

2305
08:56:38.200 --> 08:56:46.759
muscles and the bones between your knees and your feet incorporate,

2306
08:56:46.840 --> 08:56:48.840
and the course your ankles.

2307
08:56:50.680 --> 08:56:51.639
So important.

2308
08:56:57.319 --> 08:57:02.119
Anyone that's had even like the slightest sprain of an

2309
08:57:02.159 --> 08:57:10.279
ankle knows how how much we take our ankles for granted,

2310
08:57:16.159 --> 08:57:18.159
And it's kind of strange in a way when you

2311
08:57:18.279 --> 08:57:23.840
think that. You know, logically, our wrists are a lot

2312
08:57:24.000 --> 08:57:28.840
thinner than the rest of our arms, which is okay,

2313
08:57:28.959 --> 08:57:32.639
it doesn't I can't see any problem with that because

2314
08:57:32.680 --> 08:57:39.319
we're just picking stuff up. Our ankles so much thinner

2315
08:57:40.599 --> 08:57:49.159
than the rest of our legs, and from a physics

2316
08:57:49.240 --> 08:57:52.200
perspective or logical.

2317
08:57:51.880 --> 08:57:56.200
Even it doesn't really make sense that all this weight.

2318
08:57:57.639 --> 08:58:04.520
Would ultimately be rest thin on your ankles then leading

2319
08:58:04.560 --> 08:58:17.520
to your feet that thin area, thin bone. Yeah, it

2320
08:58:17.720 --> 08:58:23.279
does so much great work. Supports us, supports our.

2321
08:58:23.279 --> 08:58:35.400
Body for a lifetime, helps us to balance, helps you to.

2322
08:58:39.360 --> 08:58:48.599
Get around and be mobile. And there's the calf muscles.

2323
08:58:48.639 --> 08:58:56.240
Of course, when I was younger, I couldn't see the

2324
08:58:56.319 --> 08:58:59.520
pointing calf muscles. Didn't seem to do anything.

2325
08:59:01.080 --> 08:59:02.759
Okay, if I.

2326
08:59:02.799 --> 08:59:06.720
Walked around on tiptoes, then my calf muscles get some work.

2327
08:59:08.119 --> 08:59:09.439
But of course that's not true.

2328
08:59:09.599 --> 08:59:13.119
The calf muscles are being used whenever.

2329
08:59:12.919 --> 08:59:24.840
We use our legs, and your shins there to protect

2330
08:59:26.799 --> 08:59:33.080
your lower legs, shaped in a way.

2331
08:59:34.759 --> 08:59:46.840
Almost as a protector for the bone, leading of course

2332
08:59:46.919 --> 08:59:51.880
to your ankles and your feet.

2333
08:59:56.560 --> 08:59:58.279
But we're not going to focus on your feet.

2334
08:59:58.360 --> 08:59:59.919
We're just going to focus on the legs.

2335
09:00:01.919 --> 09:00:06.520
And I realize, but now that I've mentioned your feet,

2336
09:00:06.599 --> 09:00:10.159
you've probably focusing on them anyway.

2337
09:00:10.319 --> 09:00:12.880
So maybe I should focus on your feet a little bit.

2338
09:00:16.919 --> 09:00:21.319
You can have them in your awareness the same as

2339
09:00:21.400 --> 09:00:25.759
you have your thighs in your awareness. Even though we

2340
09:00:25.880 --> 09:00:31.840
haven't been focusing on your thighs a few minutes, I've

2341
09:00:31.840 --> 09:00:42.799
been focusing on your ankles, there's still that sensation of.

2342
09:00:45.959 --> 09:00:59.080
Comfort in your thighs, and there's that movement of energy.

2343
09:01:00.799 --> 09:01:07.840
Because the thighs hold lots of different sensations. Of course,

2344
09:01:07.919 --> 09:01:12.680
there's the muscles, the big straw muscles that we have

2345
09:01:12.880 --> 09:01:26.200
in our thighs, but the skin on the outside of

2346
09:01:26.279 --> 09:01:31.599
the thighs, as in the outside of all of our body,

2347
09:01:32.400 --> 09:01:43.959
can be very sensitive, sensitive to the touch, sensitive to temperature,

2348
09:01:50.560 --> 09:01:58.080
and inside your thighs the bones, there's the muscle, there's

2349
09:01:58.119 --> 09:02:03.240
the blood, vessels, the archery to all this stuff, it's

2350
09:02:03.439 --> 09:02:12.279
inside your thighs. I guess sometimes it'd be nice if

2351
09:02:12.319 --> 09:02:17.159
you could actually put your fingers inside your thighs and

2352
09:02:17.240 --> 09:02:23.000
a message, so you can message on the outside, of course,

2353
09:02:23.840 --> 09:02:26.159
but to be able to get deep into the muscles,

2354
09:02:27.159 --> 09:02:32.319
to be able to just message inside your thighs, message

2355
09:02:32.360 --> 09:02:41.080
in the bones of your leg message all the veins

2356
09:02:41.279 --> 09:02:51.959
and just gently healing your thighs. You can move down

2357
09:02:54.000 --> 09:02:59.040
message and inside your knees, just message in those bones,

2358
09:03:00.119 --> 09:03:05.479
but with healing fingertips, spreading that healing.

2359
09:03:05.360 --> 09:03:10.000
Energy deep into the joints with your knees.

2360
09:03:15.400 --> 09:03:19.119
Of course, there's the back of your knee, you know,

2361
09:03:19.200 --> 09:03:25.200
the inside crease where your knee is. It's a really

2362
09:03:25.439 --> 09:03:31.319
sensitive area. Very it feels very nice when you stroke it.

2363
09:03:32.720 --> 09:03:36.040
That might be because it's an area that's not really

2364
09:03:36.240 --> 09:03:42.759
touched very often. It's almost like a hidden part, that

2365
09:03:43.080 --> 09:03:47.319
crease in your legs. It's almost.

2366
09:03:49.279 --> 09:03:50.000
Like a part that.

2367
09:03:51.799 --> 09:04:03.040
Has a sensitivity, which is a little bit different. Of course,

2368
09:04:03.080 --> 09:04:13.599
it's protected by your legs. So you can imagine putting

2369
09:04:14.479 --> 09:04:24.799
your fingers into that crease in your legs, folding between

2370
09:04:24.880 --> 09:04:29.959
your legs, you can just message with your fingertips. Imagine

2371
09:04:30.000 --> 09:04:36.360
your fingertips going inside message in the muscle or tissue.

2372
09:04:40.959 --> 09:04:45.200
You can of course feel the bones of your knees

2373
09:04:46.720 --> 09:04:57.159
heading through your fingertips and then as you go down

2374
09:05:00.080 --> 09:05:02.840
to your calf muscles, and that's the part I'd like

2375
09:05:02.919 --> 09:05:07.639
to be able to really put my fingertips deep inside

2376
09:05:08.400 --> 09:05:17.319
my calf muscles, massage in every single tissue of that muscle,

2377
09:05:18.919 --> 09:05:28.840
healing every part. And then doing the same for my shins,

2378
09:05:32.040 --> 09:05:40.240
massage in gently stroking the bones, generally stroking them, healing

2379
09:05:40.439 --> 09:05:44.560
in a loving way because they deserve to be treated.

2380
09:05:47.599 --> 09:05:51.759
There's the precious bones that they are, because our legs

2381
09:05:51.759 --> 09:05:55.119
are so precious as in all the other parts of

2382
09:05:55.200 --> 09:06:03.400
our body, the more precious of any chi on the planet.

2383
09:06:11.800 --> 09:06:15.440
When when you start to think about.

2384
09:06:18.519 --> 09:06:27.360
Your legs in this way, it can change your perspective.

2385
09:06:30.080 --> 09:06:31.360
It might sound a bit.

2386
09:06:34.239 --> 09:06:38.559
A bit silly to start with the idea of having

2387
09:06:39.440 --> 09:06:49.440
love for your legs, showing appreciation for your thighs, wanting

2388
09:06:49.559 --> 09:06:53.480
to be able to put your hands in your thighs,

2389
09:06:55.720 --> 09:07:02.080
massage the muscles and the bones, and to get your

2390
09:07:02.199 --> 09:07:10.680
fingers deep in there, releasing all tension, just to show

2391
09:07:12.599 --> 09:07:19.959
how much you care about your legs, how much you

2392
09:07:20.080 --> 09:07:28.599
care for what your legs do for you regularly, your knees,

2393
09:07:28.919 --> 09:07:41.760
your calves, your ankles, the strength of your ankles. Considering

2394
09:07:41.959 --> 09:07:46.440
how thin they are compared to the rest of your legs,

2395
09:07:46.599 --> 09:07:59.959
especially your thighs. Yeah, they're so strong, so flexible, absolutely

2396
09:08:00.559 --> 09:08:12.360
amazing things. Your ankles are truly a gift because of

2397
09:08:12.400 --> 09:08:23.599
what they do for you, supporting all that weight, regardless

2398
09:08:23.720 --> 09:08:27.760
of how what weight you are, even if you're only

2399
09:08:27.800 --> 09:08:32.559
eat eight stone, there's still a lot of weight for

2400
09:08:32.720 --> 09:08:39.839
these little ankles. Now, I'm a lot heavier than eat stone,

2401
09:08:41.440 --> 09:08:50.599
double better. Yet my ankles support my body all the time.

2402
09:08:54.360 --> 09:08:57.319
Whether they do give off a sigh of relief when

2403
09:08:57.400 --> 09:09:06.720
I sit down as my whole legs, though my feet

2404
09:09:07.959 --> 09:09:13.519
fee also go. My toes clap, they're so happy.

2405
09:09:33.319 --> 09:09:38.440
Your legs really are amazing.

2406
09:09:41.080 --> 09:09:44.720
And I know there talking about talking about your legs

2407
09:09:44.839 --> 09:09:51.279
is probably possibly among the most the most boring things

2408
09:09:51.319 --> 09:09:58.519
you've ever heard anyone say. Possibly or boring or not,

2409
09:10:00.120 --> 09:10:15.559
Everything I said is true. Your legs are amazing. Your

2410
09:10:15.680 --> 09:10:28.279
legs deserve not just respect, they deserve to relax deeply.

2411
09:10:35.599 --> 09:10:38.919
They deserve to take some time out of the day

2412
09:10:41.120 --> 09:11:09.879
to just let go completely. Your legs really can relax.

2413
09:11:17.480 --> 09:11:21.599
And because the legs are so such a most you know,

2414
09:11:21.879 --> 09:11:27.360
very important part of your body, and you relax your

2415
09:11:27.480 --> 09:11:34.599
legs the rest of your body also naturally follows in

2416
09:11:35.080 --> 09:11:49.680
that journey of comfort. I can feel it in my hips.

2417
09:11:51.080 --> 09:11:58.199
My hips feel really loose, and also my lower back

2418
09:11:58.279 --> 09:12:02.160
as well. My lie back really.

2419
09:12:02.680 --> 09:12:07.279
Feels it feels stretched, even though I'm just sitting in

2420
09:12:07.360 --> 09:12:13.440
a chair and there's no stretching as far as I'm

2421
09:12:13.440 --> 09:12:16.919
aware that I'm doing. It's almost as if the muscles

2422
09:12:16.959 --> 09:12:20.959
are just relaxed so much that there is a natural

2423
09:12:21.279 --> 09:12:45.519
stretch as the tension has reduced a lot. And I'm

2424
09:12:45.559 --> 09:12:48.720
now going to count down from ten down to one,

2425
09:12:53.080 --> 09:12:54.959
and you can continue.

2426
09:12:56.160 --> 09:12:57.040
To feel.

2427
09:12:58.480 --> 09:13:22.720
Wonderfully relaxed. Ten nine eight seven six, five.

2428
09:13:27.080 --> 09:13:31.239
Four three.

2429
09:13:35.040 --> 09:13:40.199
Two one.

2430
09:13:45.959 --> 09:13:46.599
Relax.

2431
09:13:54.480 --> 09:13:58.720
So I'm just gonna count down five down to one.

2432
09:13:59.480 --> 09:14:04.080
And it's a countdown if you just focus on the numbers,

2433
09:14:05.760 --> 09:14:14.080
just the numbers counting down, and notice how you feel.

2434
09:14:16.440 --> 09:14:21.040
In this moment as you hear the numbers counting down,

2435
09:14:22.080 --> 09:14:24.400
knowing that those numbers.

2436
09:14:26.559 --> 09:14:37.239
Counting down represent you feeling calmer, not just in your body,

2437
09:14:37.400 --> 09:14:45.760
but also relaxing your mind. I'll just notice how you feel.

2438
09:14:46.639 --> 09:14:52.559
There's nothing to do, there's nothing to say, there's nothing

2439
09:14:52.680 --> 09:14:57.800
to think about. Starting with.

2440
09:14:59.279 --> 09:15:35.720
Number five, four three two one.

2441
09:15:45.160 --> 09:15:57.040
Now, as you notice the gradual letting go with the

2442
09:15:57.160 --> 09:16:04.800
tension in your body. It may also begin to notice

2443
09:16:04.919 --> 09:16:12.120
and be aware of how your mind is starting to

2444
09:16:13.480 --> 09:16:20.080
slow down. This is just a natural thing that happens.

2445
09:16:22.680 --> 09:16:27.839
It's not really a special procedure. It's just natural because

2446
09:16:27.959 --> 09:16:33.839
as your body relaxes, your mind also starts to relax,

2447
09:16:35.440 --> 09:16:39.080
and the more your mind relaxes, the more your body relaxes.

2448
09:16:39.239 --> 09:16:49.720
It's just a continuous circle of relaxation. And there's that

2449
09:16:51.000 --> 09:16:58.879
calmness that comes from relative quietness. You know, even even

2450
09:16:58.919 --> 09:17:05.879
if there's background sounds either your side online is still

2451
09:17:06.400 --> 09:17:11.639
going to be quite calm. You know, you haven't got

2452
09:17:11.680 --> 09:17:16.839
the television on, there's no music in the background unless

2453
09:17:16.879 --> 09:17:24.319
you're listening to the recording. With music, of course, you're

2454
09:17:24.480 --> 09:17:26.599
very likely not going to be sitting in the room

2455
09:17:26.639 --> 09:17:31.199
with other people. Of course you might be, but generally

2456
09:17:31.400 --> 09:17:34.519
it's more ideal if you can do this on your own,

2457
09:17:36.239 --> 09:17:46.279
so no distractions, and when you stop thinking about stuff,

2458
09:17:52.879 --> 09:18:03.120
relaxation automatically rises. In a sense, comfort starts to grow,

2459
09:18:07.639 --> 09:18:14.319
and without trying to build it up into something fantastical

2460
09:18:14.720 --> 09:18:26.480
or something magical, this is just a natural process, something

2461
09:18:26.639 --> 09:18:36.800
that's easy to accomplish. In fact, it's almost you know,

2462
09:18:36.919 --> 09:18:37.919
the sense.

2463
09:18:37.720 --> 09:18:44.519
Of relaxing completely happens really when you put no effort

2464
09:18:44.879 --> 09:18:45.279
into it.

2465
09:18:46.319 --> 09:18:52.000
It's not something that you can really force. It's something

2466
09:18:52.160 --> 09:19:02.919
that happens naturally. And part of the process of this

2467
09:19:03.199 --> 09:19:08.720
recording and others is simply.

2468
09:19:10.040 --> 09:19:22.160
Two allow you to take advantage of this space this time,

2469
09:19:25.199 --> 09:19:25.639
to just.

2470
09:19:29.800 --> 09:19:37.360
Let go, to just be here, to be in tune

2471
09:19:41.040 --> 09:19:53.120
with how you feel, yet with the intention of wanting

2472
09:19:53.440 --> 09:20:05.519
to relax deeply and maybe even to fall asleep, depending

2473
09:20:05.760 --> 09:20:10.720
on what it is that you wish for yourself.

2474
09:20:11.919 --> 09:20:12.720
In this moment.

2475
09:20:19.720 --> 09:20:29.080
As we know, relaxing is the majority of the process

2476
09:20:29.199 --> 09:20:34.360
of falling asleep. The actual falling asleep part is the

2477
09:20:34.519 --> 09:20:42.279
tiny bit at the end. The deeper relaxed you become,

2478
09:20:46.239 --> 09:21:04.199
the easier you find yourself drifting. You can also, if

2479
09:21:04.239 --> 09:21:15.120
you choose stay focused on my voice and really enjoy

2480
09:21:21.040 --> 09:21:39.360
the process gradually relaxing each muscle.

2481
09:21:43.599 --> 09:21:44.639
In your body.

2482
09:21:49.400 --> 09:22:05.760
Effortlessly and just observing the sensation.

2483
09:22:10.400 --> 09:22:11.360
Of letting go.

2484
09:22:17.800 --> 09:22:28.120
Completely. This time, I'm going to count from six down

2485
09:22:28.199 --> 09:22:40.519
to one, and you can notice your mind calming down

2486
09:22:41.000 --> 09:22:52.760
more with each number that you hear me say, naturally,

2487
09:22:53.839 --> 09:23:09.559
feeling calm and slow peece six.

2488
09:23:35.400 --> 09:23:56.279
Five four.

2489
09:24:28.120 --> 09:25:06.760
Threeh two.

2490
09:25:35.160 --> 09:26:06.080
One be away, how your mind has slowed right down,

2491
09:26:09.360 --> 09:26:17.000
sinking deeply into relaxation.

2492
09:26:30.720 --> 09:26:37.480
And as you focus on your mind, you may notice

2493
09:26:37.760 --> 09:26:42.040
that there are some thoughts.

2494
09:26:42.319 --> 09:26:47.800
Still there, maybe some stubborn thoughts that.

2495
09:26:50.279 --> 09:26:51.599
For some reason.

2496
09:26:54.319 --> 09:27:03.760
Perhaps need your attention. That's what you can do.

2497
09:27:09.639 --> 09:27:17.480
Send love to those thoughts. Sprinkle those thoughts.

2498
09:27:21.599 --> 09:27:22.120
With love.

2499
09:27:23.879 --> 09:27:28.120
I all petals from a flower. Just sprinkle it over them,

2500
09:27:29.559 --> 09:27:36.720
petals filled with love towards those thoughts, to let those

2501
09:27:36.919 --> 09:27:41.559
thoughts know that you're not abandon in them.

2502
09:27:43.000 --> 09:27:50.800
You just need them. You require them to just calm down,

2503
09:27:53.080 --> 09:28:01.599
slow down, quiet down for now.

2504
09:28:09.480 --> 09:28:14.480
So as you focus on those remaining thoughts. As we

2505
09:28:14.680 --> 09:28:19.919
count down this time from seven down to one. With

2506
09:28:20.040 --> 09:28:33.959
each number, just imagine sprinkling those flower petals of love, kindness,

2507
09:28:35.559 --> 09:28:47.360
gratitude over those thoughts, which will allow them to just

2508
09:28:48.800 --> 09:29:03.839
melt away and relax deeply. With every number, his thoughts

2509
09:29:03.959 --> 09:29:21.400
would become more and more relaxed. Starting with number seven

2510
09:29:40.639 --> 09:29:59.440
six five.

2511
09:30:12.319 --> 09:30:39.160
Four three.

2512
09:31:30.360 --> 09:31:30.639
One.

2513
09:31:47.559 --> 09:32:00.839
Lets now, that is how relaxed feeling.

2514
09:32:04.199 --> 09:32:05.000
In your body.

2515
09:32:13.360 --> 09:32:26.599
We're going to focus on your hands, because the more

2516
09:32:26.680 --> 09:32:33.760
relaxed your hands are, the more relaxed. Your body and

2517
09:32:34.040 --> 09:32:55.599
mind are. Yes, you focus on your hands and your fingers.

2518
09:33:01.160 --> 09:33:05.879
There's nothing needed to be done. There's no clenching of

2519
09:33:06.199 --> 09:33:10.040
fists or dancing the fingers.

2520
09:33:09.720 --> 09:33:10.519
Or anything like that.

2521
09:33:17.959 --> 09:33:32.199
It's just noticing and focusing on your hands, noticing how

2522
09:33:32.319 --> 09:33:33.000
they feel.

2523
09:33:47.639 --> 09:33:49.080
Because the war.

2524
09:33:51.040 --> 09:33:59.879
Relaxed. Do your hands feel like calm on your mind feels.

2525
09:34:01.360 --> 09:34:02.720
And more.

2526
09:34:05.319 --> 09:34:10.239
Comfort you feel throughout your body.

2527
09:34:16.160 --> 09:34:19.279
She may.

2528
09:34:21.559 --> 09:35:04.599
Have already noticed your mind is starting to dress excent

2529
09:35:08.720 --> 09:35:23.400
just on your hands and fingers, allowing them to experience

2530
09:35:26.120 --> 09:35:34.319
a real deepening of that relaxation in your hands and fingers,

2531
09:35:40.360 --> 09:35:51.760
more and more relaxed. With each number.

2532
09:35:59.319 --> 09:36:08.760
From a down to one, you can.

2533
09:36:08.720 --> 09:36:20.559
Almost feel the healing, relaxing energy spreading into your hands

2534
09:36:21.639 --> 09:36:22.959
and fingers.

2535
09:36:25.839 --> 09:36:40.319
Becoming year relaxing. With each number.

2536
09:36:42.360 --> 09:36:43.080
You hear.

2537
09:36:46.919 --> 09:36:48.000
Going down.

2538
09:36:49.839 --> 09:37:20.519
Eight, down to one, drifting twisting again, starting with eight

2539
09:37:58.239 --> 09:37:58.639
seven