June 20, 2025

(music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025

(music) (10 hours) (ASMR) Everything Disappears | Deep Sleep Whisper Hypnosis #538 | Jason Newland | 20th June 2025
Apple Podcasts podcast player icon Spotify podcast player icon
Apple Podcasts podcast player icon Spotify podcast player icon
None
WEBVTT

1
00:00:01.040 --> 00:00:10.599
Hello, and welcome to Deep sleek Whisper Hypnosis. My name's

2
00:00:10.720 --> 00:00:19.960
Jason new Land. Please many listen when you can safely

3
00:00:20.039 --> 00:00:36.960
close eyes. I just got out of bed. It's not

4
00:00:37.039 --> 00:00:48.560
a lot going on, it's pretty quiet. I'm feeling I'm

5
00:00:48.640 --> 00:00:56.240
feeling quite relaxed. That's up to you.

6
00:00:56.320 --> 00:00:57.000
If you want to.

7
00:00:58.600 --> 00:01:02.600
Relax deep please sitting in the chair and supports your body,

8
00:01:03.600 --> 00:01:06.200
or if you want to relax deeply lying down on

9
00:01:06.239 --> 00:01:06.879
your bed.

10
00:01:11.000 --> 00:01:12.719
Wherever feels right for you.

11
00:01:16.120 --> 00:01:22.400
Now, if you do lying down on your bed, because

12
00:01:22.439 --> 00:01:26.359
I realized that you may be listening to this for

13
00:01:26.439 --> 00:01:34.959
different reasons. You may be listening because your intention is

14
00:01:35.000 --> 00:01:45.159
to drift into a deep sleep. Now you may be

15
00:01:45.319 --> 00:01:58.480
listening because you just want to feel more relaxed in

16
00:01:58.640 --> 00:02:12.159
your body and in your mind. And whether you choose

17
00:02:12.319 --> 00:02:28.080
to become even more relaxed, whether you choose they're relaxed

18
00:02:28.319 --> 00:02:43.439
than all the muscles of your body, and if you

19
00:02:43.680 --> 00:02:55.159
choose to become so relaxed that your mind starts to wonder,

20
00:03:01.960 --> 00:03:18.080
you're so relaxed that your mind starts to drift so naturally,

21
00:03:19.000 --> 00:03:27.039
so easy, it's almost.

22
00:03:26.680 --> 00:03:27.319
As if.

23
00:03:30.520 --> 00:03:34.919
Just by close in your eyes and listening to my

24
00:03:35.080 --> 00:03:44.759
voice that's all you needed to do to let go

25
00:03:45.199 --> 00:04:26.399
completely of everything. Everything disappears, and there's a nice feeling.

26
00:04:26.120 --> 00:04:27.879
When you realize that.

27
00:04:31.399 --> 00:04:43.480
There's nothing to think about, literally nothing.

28
00:04:45.399 --> 00:05:00.000
At all, because in this moment nothing exists.

29
00:05:00.040 --> 00:05:19.040
Effing just melts away, like an ice cube in the sun,

30
00:05:23.959 --> 00:06:02.120
melting drifted, nothing to think about. As might slows down.

31
00:06:06.279 --> 00:06:30.800
More more, you might.

32
00:06:37.360 --> 00:07:02.199
Seems to disappear along with all your thoughts. And I

33
00:07:02.279 --> 00:07:07.920
could ask you to just notice how your mind it

34
00:07:08.079 --> 00:07:13.040
was relaxed, but I don't think it could be both

35
00:07:13.240 --> 00:07:30.319
to do it. You're too relaxed. I was so comfortable,

36
00:07:39.240 --> 00:08:06.399
don't need to do anything, nothing to think about. It's

37
00:08:06.480 --> 00:08:11.879
not just that your body is relaxing naturally in its

38
00:08:12.040 --> 00:08:24.000
own way without any help from you. It may also

39
00:08:27.600 --> 00:08:54.399
feel as though your body is just disappearing, vanishing, leaving.

40
00:08:54.600 --> 00:08:57.440
Just that feeling.

41
00:09:01.440 --> 00:09:31.879
Peace, dranquility, calmness, and stillness. It's almost as I feel

42
00:09:32.200 --> 00:09:36.320
just energy, no.

43
00:09:36.240 --> 00:09:39.480
Body, no mind, just.

44
00:09:41.120 --> 00:10:04.240
Positive healing energy. When you can just sit with that feeling,

45
00:10:08.399 --> 00:10:34.960
notice how nice it feels to let go of everything,

46
00:10:36.799 --> 00:10:49.600
let go of your mind, and let go your body,

47
00:10:53.360 --> 00:11:18.159
because you the ability to fill this relaxed whenever.

48
00:11:18.960 --> 00:11:22.120
You choose.

49
00:11:33.240 --> 00:11:35.919
To completely.

50
00:11:40.279 --> 00:11:41.600
And certain.

51
00:11:44.000 --> 00:11:57.000
Allow yourself to be absorbed with this healing energy. The relaxes,

52
00:11:57.960 --> 00:11:59.720
every fiber.

53
00:12:00.840 --> 00:12:12.360
In your body, releases.

54
00:12:15.639 --> 00:12:19.120
Any remaining negativity.

55
00:12:20.559 --> 00:12:31.879
Completely gone, leave it.

56
00:12:33.080 --> 00:13:01.000
You feel it so incredibly still be so.

57
00:13:15.799 --> 00:13:38.559
Allowing that feeling of kindness and calmness spread. Itto your future.

58
00:13:45.039 --> 00:13:59.039
Laying the track, laying the barb of positivity so that

59
00:13:59.399 --> 00:14:09.480
you try go into the future. The healing energy, this

60
00:14:11.360 --> 00:14:35.519
healing energy that's so powerful, will make that pathway so

61
00:14:35.679 --> 00:14:41.200
that you can feel amazing, not just when you think

62
00:14:41.279 --> 00:14:56.919
about the future, but also you can feel amazing and

63
00:14:57.159 --> 00:15:14.039
you travel into the future. Every day that passes, you

64
00:15:14.200 --> 00:15:31.480
may find yourself feeling or relaxed throughout the day. As

65
00:15:31.639 --> 00:15:54.159
the day's spars, he can enjoy better sleeping habits. As

66
00:15:54.679 --> 00:16:03.639
the days go by.

67
00:16:00.799 --> 00:16:03.039
You can appreciate.

68
00:16:04.480 --> 00:16:18.720
Yourself and how you have decided to make sure that

69
00:16:18.960 --> 00:16:22.799
these changes stay with.

70
00:16:22.960 --> 00:16:45.200
You going forward. Fallen asleep, easy falling into the relaxing sleep.

71
00:16:46.399 --> 00:16:57.519
When you need to becomes more natural. Then you start

72
00:16:57.840 --> 00:17:07.519
even to expect to just lie down. Your head touches

73
00:17:07.640 --> 00:17:20.200
the pillow. Your whole body relaxes, either muscle by muscle or.

74
00:17:20.119 --> 00:17:22.039
Perhaps all you want to go.

75
00:17:25.960 --> 00:17:41.079
Your mind slows down and starts to drift, and as

76
00:17:41.119 --> 00:17:54.279
your mind drifts, that feeling that you used to bring

77
00:17:54.319 --> 00:18:04.000
you back whenever your mind drifts has disappeared. So the

78
00:18:04.039 --> 00:18:12.119
when you're lie down your bed, your head touches the pillow,

79
00:18:13.799 --> 00:18:22.599
the muscles in your body automatically rags steply.

80
00:18:24.319 --> 00:18:32.000
Either one by one or're all.

81
00:18:31.680 --> 00:18:45.599
At the same time, and your mind slows down.

82
00:18:44.079 --> 00:18:59.599
And starts to drift even further than before, even more relaxed.

83
00:19:01.759 --> 00:19:18.680
The last time he felt completely relaxed and ey cah

84
00:19:20.119 --> 00:19:31.720
a loose. Even though you may be focusing on.

85
00:19:31.640 --> 00:19:39.200
Your body, it's almost like it's not even there.

86
00:19:51.960 --> 00:20:07.680
And I'm wondering now that feels to make completely and

87
00:20:08.279 --> 00:20:34.279
totally relaxed, To make completely and totally.

88
00:20:39.799 --> 00:20:46.319
Come drive dead.

89
00:20:47.960 --> 00:20:50.640
Towards deep slave.

90
00:21:14.720 --> 00:22:08.599
D direct drift back.

91
00:22:12.400 --> 00:22:54.759
Rs maase f draft the E five.

92
00:23:16.599 --> 00:23:27.519
Deep relax.

93
00:23:30.680 --> 00:23:33.200
In a more deep and.

94
00:23:36.960 --> 00:23:44.319
Meaningful way, Maybe in a way that can not just

95
00:23:44.640 --> 00:23:46.200
allow you to.

96
00:23:46.359 --> 00:23:51.599
Feel calmer now and.

97
00:23:52.599 --> 00:24:00.960
Throughout the time we spend together here, not just relaxed

98
00:24:03.200 --> 00:24:07.440
at the end of the recording when it's finished and

99
00:24:07.480 --> 00:24:17.359
you can enjoy that sense of comfort and peace, but

100
00:24:17.519 --> 00:24:30.960
also I think it would be nice to have those

101
00:24:31.279 --> 00:24:41.079
feelings of relaxation continue.

102
00:24:42.039 --> 00:24:43.160
For longer.

103
00:24:46.359 --> 00:24:56.240
After the recording has ended, so that you can still

104
00:24:56.880 --> 00:25:06.759
benefit from listening to my voice, maybe in a few

105
00:25:06.799 --> 00:25:22.559
hours time, perhaps tomorrow, and then by listening regularly, especially

106
00:25:22.640 --> 00:25:27.119
if you find like some people do and myself as well.

107
00:25:27.880 --> 00:25:34.640
Sometimes I find one particular recording that really resonates with me,

108
00:25:39.000 --> 00:25:41.400
and I just listen to it over and over again

109
00:25:43.640 --> 00:25:56.680
every morning, every evening. There was this recording from We're

110
00:25:56.680 --> 00:26:01.400
going back to about nineteen ninety nine. It was it

111
00:26:01.440 --> 00:26:06.160
wasn't hypnosis, but it was a guided visualization, so it

112
00:26:06.240 --> 00:26:13.440
kind of was hypnosis really, and I managed to find

113
00:26:13.480 --> 00:26:17.559
it again and it still has the same effect on me.

114
00:26:20.160 --> 00:26:29.880
And part of it was the person's voice relaxed me,

115
00:26:33.880 --> 00:26:40.559
just felt so peaceful, and I'd look forward to listening

116
00:26:41.119 --> 00:26:44.200
to her.

117
00:26:44.400 --> 00:26:46.519
In the morning and in the evening.

118
00:26:52.920 --> 00:27:02.680
And I knew before even pressing the play button, since

119
00:27:02.720 --> 00:27:07.160
I've done that pressed the play button. This is in

120
00:27:07.200 --> 00:27:21.759
the days of CD players pressed the play button. In fact,

121
00:27:21.799 --> 00:27:26.039
it might have even been a tape recorder. I'd lie

122
00:27:26.119 --> 00:27:37.240
down on the bed and then even without necessarily listening

123
00:27:38.960 --> 00:27:52.200
to her words because I had them memorized. Really, it

124
00:27:52.319 --> 00:27:58.160
was as if my body knew exactly what to do,

125
00:28:02.880 --> 00:28:24.720
and the muscles just almost went into automatic relaxation, and

126
00:28:24.839 --> 00:28:38.480
I remember my mind would slow down. Now. Now, I

127
00:28:38.920 --> 00:28:45.119
was listening to this recording in the early days of

128
00:28:45.240 --> 00:28:55.960
learning hypnosis, and long before I ever made any videos

129
00:28:56.079 --> 00:29:00.759
or audio recordings myself, because I didn't start doing that

130
00:29:00.920 --> 00:29:15.279
till two thousand and six, I knew, I knew how

131
00:29:17.119 --> 00:29:30.920
helpful I found being able to just let go, to

132
00:29:31.000 --> 00:29:36.200
have that trust in the person that I'm listening to,

133
00:29:43.880 --> 00:29:51.960
knowing that it's going to be just as relaxing, if

134
00:29:52.039 --> 00:30:01.440
not more so. Each time you hear my voice, you

135
00:30:01.519 --> 00:30:13.119
may feel the same. Some people have been listening to

136
00:30:13.200 --> 00:30:27.119
me for over a decade, maybe not solidly, obviously not

137
00:30:27.160 --> 00:30:30.119
twenty four hours a day, but.

138
00:30:32.160 --> 00:30:33.440
Maybe people come back.

139
00:30:35.279 --> 00:30:45.400
Some people may be listen every day.

140
00:30:48.200 --> 00:30:54.200
There's something that I do which you may not realize

141
00:30:56.599 --> 00:31:11.519
by listening, is when I record these recordings.

142
00:31:13.799 --> 00:31:25.240
Now, for example, I also am affected by the words

143
00:31:26.799 --> 00:31:38.519
that I say. So if I set you focus on

144
00:31:38.559 --> 00:31:48.400
your feet, notice your feet relaxing, I will be focusing

145
00:31:48.519 --> 00:32:01.000
on my feet. I will be noticing my feet relaxing.

146
00:32:10.920 --> 00:32:17.119
If I said focus on your hands, and maybe notice

147
00:32:17.279 --> 00:32:29.279
the difference between each hand, perhaps notice the air in

148
00:32:29.359 --> 00:32:34.319
the room, the temperature of the room. On the backs

149
00:32:34.319 --> 00:32:46.200
of your hands, you may start to notice what almost

150
00:32:46.240 --> 00:32:54.160
feels like a very light breeze, even though there may

151
00:32:54.200 --> 00:32:59.200
not be any type of breeze at all where you

152
00:32:59.319 --> 00:33:13.559
are right now. And as you become aware of your hands,

153
00:33:18.319 --> 00:33:30.799
I'm also aware of how relaxed my hands our feeling

154
00:33:32.640 --> 00:33:53.480
now and when it comes to potentially drifting off to sleep,

155
00:33:54.559 --> 00:34:07.119
which may be the reason you're listening, I also feel

156
00:34:07.279 --> 00:34:21.519
drowsy when I make these recordings. I also notice my

157
00:34:21.840 --> 00:34:38.119
mind drifting. In fact, at times I've actually fallen asleep

158
00:34:43.719 --> 00:34:51.840
without even noticing, and then I carry on talking.

159
00:34:57.840 --> 00:34:59.480
And it's only where.

160
00:34:59.519 --> 00:35:08.639
I listen back to do the editing, I hear snoring,

161
00:35:10.519 --> 00:35:17.800
and I think I don't remember snoring. I remember talking.

162
00:35:20.639 --> 00:35:27.920
The snoring was a pick turned up. That's why I

163
00:35:27.960 --> 00:35:36.480
sound like when I snore. I get really into.

164
00:35:36.159 --> 00:35:49.159
The whole experience. I don't know how you feel.

165
00:35:55.360 --> 00:36:01.920
How relaxed do you feel in your feet, how relaxed

166
00:36:05.760 --> 00:36:26.880
you feel in your hands. I have noticed more and

167
00:36:27.000 --> 00:36:45.960
more that the more relaxed, deeper level of comfort you feel,

168
00:36:49.599 --> 00:36:52.480
the easier your breathing becomes.

169
00:36:59.280 --> 00:37:00.639
So it's like.

170
00:37:03.320 --> 00:37:21.400
That additional muscle relaxation. So this allows you to breathe

171
00:37:21.760 --> 00:37:47.679
easier without necessarily focusing on your breath, however, being able

172
00:37:47.719 --> 00:38:17.039
to notice the ease in which you breeze so naturally,

173
00:38:31.719 --> 00:39:14.400
you breeze so very easily and smoothly. Whenever I imagine my

174
00:39:14.679 --> 00:39:31.000
breathing improving, when I've got my eyes closed, I tend

175
00:39:31.079 --> 00:39:52.239
to visualize beautiful field trees and flowers producing all that

176
00:39:54.280 --> 00:40:27.079
life giving oxygen. It feels nice to, if nothing else,

177
00:40:30.239 --> 00:41:04.400
just taking some time away from everything, enjoying that feeling

178
00:41:04.760 --> 00:41:55.400
of peace serenity with a joyful heart. Time seems to

179
00:41:55.559 --> 00:42:30.639
just drip by so very slowly, relaxed, so deeply peaceful,

180
00:42:40.559 --> 00:43:23.360
completely unattached to any thoughts whatsoever. In this moment, completely free.

181
00:43:49.519 --> 00:44:17.719
Would like to say that your mind slowed down. Slowed

182
00:44:18.079 --> 00:44:46.960
down because nothing really requires your attention.

183
00:45:03.440 --> 00:45:04.840
You can enjoy.

184
00:45:09.079 --> 00:45:21.159
The physical sensations of allowing the stress to drip out

185
00:45:21.199 --> 00:45:41.039
of your body, dripping out of every part of your

186
00:45:41.079 --> 00:46:28.480
body and being released from your brain your mind slowly

187
00:46:29.840 --> 00:47:09.079
but surely. The muscles in your legs remgs ls relax

188
00:47:13.840 --> 00:47:51.880
so very deep thing, relax soft, deeply, and the feeings,

189
00:47:54.519 --> 00:48:18.679
the pleasant feelings in your arms, and show deeper in

190
00:48:19.119 --> 00:48:57.320
each part of your body, further, deeper and deeper. Might

191
00:48:57.480 --> 00:49:27.800
to say, feedings on the back of your neck, feedings

192
00:49:27.840 --> 00:50:17.480
in your wrists, muscles, in front of your body. Oh sight,

193
00:50:32.519 --> 00:51:06.840
peaceful deep sense, A peace spreads through.

194
00:51:08.159 --> 00:51:09.599
A very cool.

195
00:51:40.480 --> 00:52:09.440
When you focus on your mind, your mind becomes.

196
00:52:07.079 --> 00:52:44.760
A slow, deepot, relax.

197
00:53:08.800 --> 00:53:46.639
Fairy slow stomach has coming a stomach.

198
00:54:08.280 --> 00:54:33.519
Your back notice mtice sound laxed. Now feel.

199
00:54:42.280 --> 00:55:09.639
In the hole of your back, A.

200
00:55:09.920 --> 00:55:15.199
Spy from your brain.

201
00:55:15.760 --> 00:55:23.920
All lay down the middle of your back, sending and

202
00:55:24.400 --> 00:56:28.760
receiving millions of messages every day deep coomfort increasing deeply relaxed,

203
00:57:00.440 --> 00:57:03.119
spreading those signals.

204
00:57:02.719 --> 00:57:04.719
Down your spinal.

205
00:57:04.280 --> 00:57:27.679
Cord into the very parts of your body, your shins,

206
00:57:27.840 --> 00:58:19.639
and your carfences, your outbursts, fields of peace and tranquility,

207
00:58:23.559 --> 00:58:37.519
spreading through your body, tips of your toes, to your eyes,

208
00:58:41.920 --> 00:59:04.519
your fingers. All wait you love, back, Let think, grelet

209
00:59:04.599 --> 01:00:14.639
think pace, drifting mind just wanted men away, happy to

210
01:00:14.960 --> 01:01:20.159
let go, let God completely let go, so tranquil nobody,

211
01:01:24.480 --> 01:03:51.000
enjoy of sense, listening, nodus, pace, joy, space, this space,

212
01:03:54.360 --> 01:03:59.880
pace and safety.

213
01:04:22.760 --> 01:05:07.119
Ser usus.

214
01:05:29.599 --> 01:06:01.880
Us letting go.

215
01:06:19.880 --> 01:06:27.480
Maybe we can just focus on the different parts of

216
01:06:27.639 --> 01:07:02.440
your body, just to notice boy and you eyes.

217
01:07:35.280 --> 01:08:03.239
Chu sudas not to say in the sense.

218
01:08:03.000 --> 01:09:22.239
Of complete freedom, absolute freedom to day.

219
01:09:34.479 --> 01:09:37.720
Yes and chan.

220
01:10:10.479 --> 01:10:18.319
Paste breeze much ease.

221
01:11:21.720 --> 01:11:22.560
You may have.

222
01:11:26.119 --> 01:12:26.760
You may not have noticed your mind drifting pace an

223
01:12:26.960 --> 01:12:51.800
even deeply in the direction of dito blissful pace, bliss

224
01:12:51.880 --> 01:14:42.039
of pace two pace, sir.

225
01:14:54.560 --> 01:14:55.119
Let you go.

226
01:15:36.960 --> 01:16:57.720
Fox relaxed body films host visible very fast and pastefully

227
01:17:04.079 --> 01:17:12.840
say school.

228
01:17:35.720 --> 01:18:15.720
Bas's and you could start to notice that you.

229
01:18:17.199 --> 01:18:28.479
Are feeling more relaxed, even though I've not purposely focused

230
01:18:28.880 --> 01:18:31.039
your mind upon.

231
01:18:31.960 --> 01:18:38.279
That sense of physical comfort that is growing within you

232
01:18:38.960 --> 01:18:47.359
throughout your body, and your mind starts to slow down,

233
01:18:52.279 --> 01:18:59.439
and that could be almost in recognition of I guess

234
01:18:59.760 --> 01:19:04.000
my speech not being particularly fast.

235
01:19:10.760 --> 01:19:14.960
Things generally feel calmer.

236
01:19:18.520 --> 01:19:26.439
Just by listening to my voice, you give yourself an

237
01:19:26.520 --> 01:19:34.479
opportunity to take a break from the day, take a

238
01:19:34.600 --> 01:19:42.720
break from your life, as it is, to give yourself

239
01:19:42.840 --> 01:19:50.640
a rest, giving yourself permission to take some time off

240
01:19:52.960 --> 01:19:58.319
and to allow your body to relax and allow your

241
01:19:58.479 --> 01:20:09.079
mind to slow down, which in turn releases the tension

242
01:20:10.560 --> 01:20:19.680
any stresses that you had in your body. It's almost

243
01:20:19.720 --> 01:20:23.840
as if the parts of your body just open up,

244
01:20:25.199 --> 01:20:36.840
allowing the negativity out and at the same time replacing

245
01:20:37.680 --> 01:20:47.199
that negativity with positive healing energy, which then fills your

246
01:20:47.279 --> 01:20:59.119
body up and your mind to also starts to appreciate

247
01:21:00.079 --> 01:21:13.319
those feelings of increasing confidence and an almost uplifting feeling,

248
01:21:15.399 --> 01:21:29.439
positive healing, an energy that spreads through your body like

249
01:21:29.560 --> 01:21:39.800
a wave of comfort. And all this comes from just

250
01:21:43.399 --> 01:21:52.159
allowing yourself a few minutes, maybe half an hour, however

251
01:21:52.319 --> 01:21:56.840
long you want it to be, just rest.

252
01:22:01.920 --> 01:22:02.880
And allow.

253
01:22:05.119 --> 01:22:15.079
Your mind and your body to almost reset itself to

254
01:22:15.800 --> 01:22:31.399
the settings of comfort and relaxation, calmness, which allows more

255
01:22:31.520 --> 01:22:44.920
room for feelings of pleasure and happiness to move around

256
01:22:45.199 --> 01:22:53.439
your body and into your mind, almost as if your

257
01:22:53.600 --> 01:22:55.039
mind and your body.

258
01:22:54.840 --> 01:23:02.720
Are sinking together, almost.

259
01:23:02.560 --> 01:23:16.560
Mirroring each other with that growing positivity and calmness. And

260
01:23:16.680 --> 01:23:24.279
it feels nice, really does feel nice to know that

261
01:23:24.600 --> 01:23:33.760
you are the one that hasn't lowed yourself to feel

262
01:23:34.239 --> 01:23:42.399
more comfort and to experience.

263
01:23:44.239 --> 01:23:45.319
More of this.

264
01:23:47.119 --> 01:24:02.279
Deep relaxation spreading throughout your body. And as I focus

265
01:24:03.840 --> 01:24:09.600
on each part of your body, you can notice that

266
01:24:09.800 --> 01:24:24.359
that part becomes even more relaxed just by focusing on it.

267
01:24:27.039 --> 01:24:32.520
Becomes even more calm and comfortable.

268
01:24:35.039 --> 01:24:43.079
Just by focusing, and as I move down on your body,

269
01:24:44.439 --> 01:24:50.960
starting at your head, the parts that you have already

270
01:24:51.159 --> 01:25:01.159
focused on, or continue to relax deeply those parts to

271
01:25:01.399 --> 01:25:13.039
have not yet focused on, or just automatically release any

272
01:25:13.479 --> 01:25:20.279
remain intention in anticipation of even more comfort.

273
01:25:21.159 --> 01:25:27.720
About to come. Now.

274
01:25:30.439 --> 01:25:37.359
The start by focusing on your forehead. Just being aware

275
01:25:37.680 --> 01:25:48.119
of the feelings of your forehead. Any background sounds like

276
01:25:48.319 --> 01:25:53.399
mister Herbert the pigeon can just allow you to feel

277
01:25:53.560 --> 01:26:03.960
you're more relaxed. Just means during the moment, this isn't

278
01:26:04.479 --> 01:26:12.319
this isn't a sterile environment. This is the world I

279
01:26:12.520 --> 01:26:14.000
live in the countryside.

280
01:26:15.680 --> 01:26:19.880
There's lots of nature sounds around.

281
01:26:25.359 --> 01:26:30.439
As you focus on your forehead, just notice.

282
01:26:30.159 --> 01:26:34.760
How it becomes even more relaxed as.

283
01:26:34.720 --> 01:26:43.680
You focus only on my voice and that part.

284
01:26:43.520 --> 01:26:44.159
Of your body.

285
01:26:49.399 --> 01:26:57.640
Moving down to your eyes, focusing on your eyes, noticing

286
01:27:00.159 --> 01:27:08.600
how your eyelids feel so heavy it has so light

287
01:27:09.680 --> 01:27:17.960
at the same time, all the muscles around your eyes relaxing.

288
01:27:19.159 --> 01:27:26.319
Completely. Moving your focus.

289
01:27:27.359 --> 01:27:33.960
Down to your mouth, the lips, your tongue, your teeth,

290
01:27:34.199 --> 01:27:45.560
you comes the whole of your mouth, relaxing, calm.

291
01:27:46.760 --> 01:27:55.439
And loose as you focus now on your jawl.

292
01:27:58.520 --> 01:28:03.199
Just apart to your jaw, kney, your mouth, your chin,

293
01:28:04.680 --> 01:28:08.840
all the way up the side of your face to

294
01:28:08.960 --> 01:28:23.439
your ears, the hole of your jaw, leading all relaxed.

295
01:28:26.680 --> 01:28:27.560
And calm.

296
01:28:35.800 --> 01:28:44.880
Focusing on your neck, the front of your neck, and

297
01:28:45.000 --> 01:28:58.560
your throat relaxing and loose and calm. Besides of your neck,

298
01:29:00.920 --> 01:29:09.800
right the left side of your leg, relax and place.

299
01:29:13.560 --> 01:29:14.239
And calm.

300
01:29:20.920 --> 01:29:27.880
Now the back of your leg, focusing on the back

301
01:29:28.119 --> 01:29:38.359
of your leg, letting go with any tension that may

302
01:29:38.640 --> 01:29:51.199
be there before, and enjoying that sense of increasing comfort

303
01:29:52.000 --> 01:29:59.119
and release. I think you can experience at the back

304
01:29:59.199 --> 01:30:12.199
of your neck, moving down your back, moving either side

305
01:30:12.239 --> 01:30:16.560
of your spine right from the top of your back.

306
01:30:18.279 --> 01:30:19.560
All the way.

307
01:30:19.560 --> 01:30:32.199
Down to the bottom of your back down it's your

308
01:30:32.319 --> 01:30:42.840
lower back. As you move up and down your spine,

309
01:30:45.000 --> 01:30:49.399
you can feel the muscles either side of your spine

310
01:30:51.640 --> 01:31:06.199
relaxing even more. And as those muscles relax, that sense

311
01:31:06.319 --> 01:31:09.199
of comfort starts to spread.

312
01:31:10.399 --> 01:31:14.439
Outwards from your spine.

313
01:31:16.520 --> 01:31:23.600
Into both sides of your back, the top of your back,

314
01:31:24.479 --> 01:31:26.159
the middle end your lower back.

315
01:31:29.720 --> 01:31:36.399
And as you're scared gently and slowly up.

316
01:31:36.319 --> 01:31:41.720
And down your back. There's the muscles in the top

317
01:31:41.800 --> 01:31:44.920
of your back relax.

318
01:31:44.880 --> 01:31:52.239
And become a looser. The muscles in the middle of

319
01:31:52.319 --> 01:31:53.039
your back.

320
01:31:54.319 --> 01:32:06.680
Also seem to just almost define the separating and almost melting.

321
01:32:11.960 --> 01:32:13.279
And in your lower back.

322
01:32:17.119 --> 01:32:24.640
It seems to be an extra special feeling of comfort.

323
01:32:29.880 --> 01:32:36.039
The spreads into your hips. Sit down your lower back,

324
01:32:36.359 --> 01:32:44.319
into your hips, into the area where your cosix are,

325
01:32:47.920 --> 01:32:54.680
and into your buttocks. Always muscles the spread.

326
01:32:57.079 --> 01:33:01.520
Your lower back into a hyperia.

327
01:33:04.640 --> 01:33:21.479
Start to melt, start reading, let go, let you know

328
01:33:22.960 --> 01:33:29.319
about to focus on your shoulders, back your spy.

329
01:33:30.800 --> 01:33:42.279
Continue to let Gotinue.

330
01:33:39.279 --> 01:33:40.920
To relax.

331
01:33:43.720 --> 01:33:47.319
So calmly.

332
01:33:52.079 --> 01:33:57.600
As you focus on your shoulders, you may notice they're

333
01:33:57.840 --> 01:34:34.039
already feeling really lace already calm, I feel those muscles.

334
01:34:36.800 --> 01:34:41.319
Then move from your neck into your shoulders.

335
01:34:47.880 --> 01:35:05.760
Feels so soft and gentle, so soon and calm.

336
01:35:17.479 --> 01:35:30.520
The feeding your shoulders since to spread deep into your

337
01:35:30.640 --> 01:35:42.479
shoulders and since relaxation, not just traveling deeply into your muscles,

338
01:35:45.960 --> 01:35:58.880
but also relaxing the butterness and moved all our way

339
01:35:59.039 --> 01:36:07.800
to underneath your arms, relaxing the whole area between the

340
01:36:07.960 --> 01:36:12.159
tops of your shoulders. And don't make your arms.

341
01:36:16.479 --> 01:36:17.239
He then.

342
01:36:22.479 --> 01:36:23.479
If you say.

343
01:36:25.119 --> 01:36:36.560
Relaxed and comfortable in your shoulders, which says that.

344
01:36:38.800 --> 01:36:40.039
Deep he.

345
01:36:43.840 --> 01:37:01.319
Message into your arms, you may feel as to say

346
01:37:01.399 --> 01:37:02.479
your arms.

347
01:37:02.319 --> 01:37:14.159
And leave there because the sun relaxed, so deeply relaxed,

348
01:37:21.399 --> 01:37:42.119
so s s.

349
01:37:56.560 --> 01:38:07.640
The firs spread in oh down your arms to hours

350
01:38:11.479 --> 01:38:39.640
including you always circumfens spreads a way into rists, your

351
01:38:39.960 --> 01:38:43.960
form sadrists.

352
01:38:49.520 --> 01:38:50.680
So heavy.

353
01:38:54.000 --> 01:39:05.840
Yet the same time sunlight.

354
01:39:08.439 --> 01:39:09.640
And chit.

355
01:39:35.119 --> 01:39:38.119
Said, now.

356
01:40:04.520 --> 01:40:53.960
Hands peace, hands, A sense of real pace just seems to.

357
01:40:58.279 --> 01:41:29.600
Hildas taps.

358
01:41:36.920 --> 01:43:48.239
Thinks it's attention found your body. Many new focus lights

359
01:44:26.199 --> 01:45:29.319
includ five eight.

360
01:46:02.800 --> 01:48:39.720
Schools, the faith, faints, sir pace, sircon, sack pace, sircom.

361
01:49:10.199 --> 01:49:20.000
Peaceful, sycom, so.

362
01:49:21.920 --> 01:49:40.560
Pace, f s bra same pace, full.

363
01:49:43.960 --> 01:49:57.319
C come, lent, deep, relaxation, the.

364
01:49:57.560 --> 01:50:00.840
Spread, the chest stop.

365
01:50:13.720 --> 01:50:14.680
Lets you go.

366
01:50:18.800 --> 01:50:19.520
Everything.

367
01:50:30.760 --> 01:50:36.720
So I'm gonna start counting down now, from twenty down

368
01:50:36.800 --> 01:50:44.920
to one. You can imagine in a way it's like

369
01:50:45.720 --> 01:50:48.239
just walking down some steps.

370
01:50:49.680 --> 01:50:53.960
And each step or twenty steps, and each step represents

371
01:50:55.279 --> 01:51:03.600
a level of comfort, each step represents.

372
01:51:05.359 --> 01:51:17.840
A deepening of that comfort, and the furthies you walk

373
01:51:17.920 --> 01:51:19.640
down those steps.

374
01:51:19.239 --> 01:51:44.840
The deeper blacks feel so Starting with number twenty twenty

375
01:52:04.000 --> 01:59:17.720
ninety eighteen seven ten sixty three four four two.

376
01:59:02.279 --> 02:02:37.760
Includ hight.

377
02:03:29.359 --> 02:04:52.119
Sidis coussi.

378
02:06:22.439 --> 02:10:39.600
Five hu.

379
02:10:06.439 --> 02:10:42.600
Usus.

380
02:12:09.960 --> 02:12:10.640
And now.

381
02:12:15.000 --> 02:12:27.640
As you focus on your lives, you're gonna count down

382
02:12:28.079 --> 02:12:43.800
from ten downs one, focusing just on your eyes, your eyelids,

383
02:12:44.279 --> 02:12:53.000
the muscles around your eyes, your eye walls themselves, a

384
02:12:53.239 --> 02:12:54.560
whole area.

385
02:12:57.159 --> 02:12:58.600
That makes up your eye.

386
02:13:09.840 --> 02:13:18.439
As we count down ten down to one, whilst focus

387
02:13:18.600 --> 02:13:31.279
in on your eyes, you will become twice is relaxed

388
02:13:33.560 --> 02:13:42.680
with each number counting down that you may find.

389
02:13:46.560 --> 02:13:52.279
The way you want to do is just drift off

390
02:13:52.640 --> 02:14:01.520
to sleep. And if that's what you want, then.

391
02:14:01.720 --> 02:14:14.319
Just allow yourself to do that. Now, focus in on

392
02:14:14.479 --> 02:14:21.800
your eyes and to begin count and down from ten

393
02:14:22.159 --> 02:15:37.920
down to one right now, ten nine eight.

394
02:16:20.720 --> 02:23:51.000
Hu three, So cut down ten to one.

395
02:23:52.840 --> 02:23:55.520
Ten nine.

396
02:23:57.000 --> 02:24:05.600
Eight seven six five.

397
02:24:07.639 --> 02:24:17.159
Four three two one.

398
02:24:24.159 --> 02:24:27.079
And maybe that was a bit too quick in order

399
02:24:27.120 --> 02:24:31.399
to relax. Maybe it's a too fast for you to

400
02:24:32.760 --> 02:24:41.399
notice the calming of your body, maybe even a little

401
02:24:41.440 --> 02:24:42.159
bit of pressure.

402
02:24:42.239 --> 02:24:45.680
They're like, you'll count it down from ten to one.

403
02:24:45.799 --> 02:24:47.239
Would you expect me to do?

404
02:24:47.559 --> 02:24:47.719
Man?

405
02:24:48.639 --> 02:24:52.120
Expect me to just to go with floppy just because

406
02:24:52.159 --> 02:25:01.799
you're counting down. If you try again, but this time

407
02:25:01.879 --> 02:25:08.280
I'll go this slower. This time, that you focus on

408
02:25:09.159 --> 02:25:13.479
the whole of your body before we focus on the legs.

409
02:25:15.920 --> 02:25:25.040
Just notice how your body does start to feel more

410
02:25:25.520 --> 02:25:44.559
relaxed with every number that I count down ten nine,

411
02:25:50.120 --> 02:27:07.799
at eight, seven, six, five, four, three, one.

412
02:27:19.120 --> 02:27:20.799
I just notice how.

413
02:27:23.040 --> 02:27:32.520
How you feel, generally, how your body feels. It's not

414
02:27:32.680 --> 02:27:43.680
necessarily even about counting down from ten to one. It's

415
02:27:43.799 --> 02:28:00.959
that space that you have, that space between being active

416
02:28:03.280 --> 02:28:12.799
physically or mentally, just sitting or lying down and just

417
02:28:13.079 --> 02:28:19.559
being there, not doing anything, not saying anything, nor needing.

418
02:28:19.200 --> 02:28:20.760
To think about anything.

419
02:28:22.559 --> 02:28:25.840
So it opens up a space, you know.

420
02:28:26.000 --> 02:28:28.479
A bit of a space, a gap.

421
02:28:34.760 --> 02:28:38.280
And the more I came down from ten to one,

422
02:28:39.440 --> 02:28:40.120
the bigger.

423
02:28:39.920 --> 02:28:41.760
That gap becomes.

424
02:28:44.760 --> 02:28:57.239
So there's that gap of calmness, of comfort, relaxation. It's

425
02:28:57.280 --> 02:29:10.920
a nice feeling, and it moves those stresses or discomforts

426
02:29:11.040 --> 02:29:14.200
physically or emotionally, moves them.

427
02:29:15.719 --> 02:29:23.760
Away. Allows you.

428
02:29:26.559 --> 02:29:27.079
To just.

429
02:29:30.040 --> 02:29:30.719
Slow down.

430
02:29:34.360 --> 02:29:36.760
Someone to count the game from ten down to one,

431
02:29:37.200 --> 02:29:47.440
and notice that gap widening, the gap, And as it widens,

432
02:29:47.479 --> 02:29:53.399
it's almost like that the stress and attention falls into

433
02:29:53.479 --> 02:30:07.959
the gap, give you that.

434
02:30:08.159 --> 02:30:24.239
Distance, that space. Ten nine.

435
02:30:32.639 --> 02:31:33.639
Eight, seven, six five three.

436
02:32:08.440 --> 02:32:08.639
One.

437
02:32:20.159 --> 02:32:24.559
Then how did your body you feel.

438
02:32:26.520 --> 02:32:26.680
Now?

439
02:32:39.399 --> 02:32:52.399
Can you notice that do you feeling calm? Then you feeling.

440
02:32:55.120 --> 02:33:21.799
Relaxed? That We're gonna now focus on your legs, just

441
02:33:21.959 --> 02:33:39.399
your legs. You're just gonna.

442
02:33:39.680 --> 02:33:59.239
Start focusing on your thighs. Of course, it's not the

443
02:33:59.319 --> 02:34:07.840
most exciting things to be doing, because I'm sure, like

444
02:34:07.959 --> 02:34:10.479
most of your body is not a lot going on

445
02:34:10.680 --> 02:34:23.120
right now. Just focusing on the whole of your thighs,

446
02:34:25.959 --> 02:34:29.639
the tops of your thighs, the sides of your fires

447
02:34:31.879 --> 02:34:36.319
the bottoms of your thighs, your outer thighs, and your

448
02:34:36.479 --> 02:34:41.680
inner thighs, basically the whole of your thigh that leads

449
02:34:42.719 --> 02:34:43.760
into your hip.

450
02:34:47.639 --> 02:34:52.959
And it goes down to your knee joints.

451
02:34:58.159 --> 02:35:05.360
Now, this is a big area. It's a very heavy area.

452
02:35:05.879 --> 02:35:12.159
It's very strong, probably the strongest muscles in your body.

453
02:35:12.520 --> 02:35:26.799
Or in your thighs. But I don't think we perhaps

454
02:35:28.600 --> 02:35:39.239
will give enough attention to our thighs. Perhaps we don't

455
02:35:40.840 --> 02:35:45.840
acknowledge how important our thighs are.

456
02:35:48.799 --> 02:36:05.600
To our lives, how much they actually do for us

457
02:36:09.479 --> 02:36:20.360
all for our lives. And it may seem sound really weird, but.

458
02:36:23.239 --> 02:36:24.520
I think that all of our.

459
02:36:24.520 --> 02:36:35.399
Body parts, especially her thighs, needs some TLC, a bit

460
02:36:35.440 --> 02:36:52.200
of love shown, a bit of acknowledgement, thank you gratitude

461
02:36:55.159 --> 02:36:57.000
for what our thighs do for us.

462
02:37:03.600 --> 02:37:09.200
And I know this may sound a bit strange. Maybe

463
02:37:09.239 --> 02:37:10.479
you think, why am I?

464
02:37:11.239 --> 02:37:14.040
Surely I should be out in the garden hugging a

465
02:37:14.159 --> 02:37:22.559
tree or something. It's hard to set. I can phone

466
02:37:22.639 --> 02:37:25.680
up on a tree. That's why I'd only see indoors

467
02:37:25.719 --> 02:37:29.200
I was. I wouldn't be outside king a tree. I

468
02:37:29.319 --> 02:37:30.840
can't see the television.

469
02:37:30.399 --> 02:37:30.879
For the tree.

470
02:37:37.600 --> 02:37:41.840
If you moved down to your knees gain such an

471
02:37:41.920 --> 02:37:51.639
important part. And I think we don't necessarily. I'll speak

472
02:37:51.719 --> 02:37:59.520
for myself. I don't necessarily appreciate all that one needs

473
02:37:59.600 --> 02:38:04.399
to do for me until I have a problem with

474
02:38:04.479 --> 02:38:09.639
my need. Occasionally, if I ever, maybe i'll bash it.

475
02:38:11.000 --> 02:38:16.520
It's aching for some reason. It's then that I realize

476
02:38:17.639 --> 02:38:21.680
how much it does. You know, the benefit of being

477
02:38:21.760 --> 02:38:29.639
able to use my legs without any kind of physical

478
02:38:29.799 --> 02:38:38.000
discomfort is a beautiful thing that's possibly not appreciated. Tool

479
02:38:39.000 --> 02:38:48.760
it's temporarily removed. You know that's comfort. But as you

480
02:38:48.879 --> 02:38:54.040
focus on your knees, regardless of how your knees feel.

481
02:38:57.159 --> 02:38:58.440
You can have that sense of.

482
02:39:00.000 --> 02:39:04.520
Attitude and love to your knees for all that they

483
02:39:04.680 --> 02:39:17.239
do for you, and you can still have that attention

484
02:39:17.879 --> 02:39:24.239
on your thighs. Maybe notice how your thighs feel. Maybe

485
02:39:24.559 --> 02:39:41.959
you notice that they are relaxing more deeply as you

486
02:39:42.120 --> 02:39:47.280
focus now on the bottoms of your legs, your sets,

487
02:39:48.319 --> 02:39:54.920
your calf muscles, the bones between your knees and your

488
02:39:55.000 --> 02:39:59.600
feet incorporate, and course, your ankles.

489
02:40:01.399 --> 02:40:02.319
So important.

490
02:40:08.040 --> 02:40:12.840
Anyone that's had even like the slightest spray of an

491
02:40:12.879 --> 02:40:20.959
ankle knows how how much we take our ankles for granted.

492
02:40:26.879 --> 02:40:28.879
And it's kind of strange in a way when you

493
02:40:29.000 --> 02:40:34.559
think that. You know, logically, our wrists are a lot

494
02:40:34.719 --> 02:40:39.600
thinner than the rest of our arms, which is okay,

495
02:40:39.680 --> 02:40:43.360
it doesn't you can't see any problem with that because

496
02:40:43.399 --> 02:40:44.639
we're just picking stuff up.

497
02:40:46.280 --> 02:40:47.760
Our ankles.

498
02:40:48.959 --> 02:40:58.920
So much thinner than the rest of our legs, and

499
02:40:59.079 --> 02:41:03.559
from a physics perspective or logical even it doesn't really

500
02:41:03.639 --> 02:41:06.159
make sense that all.

501
02:41:06.120 --> 02:41:07.000
This weight.

502
02:41:08.360 --> 02:41:15.319
Will ultimately be resting on your ankles, the leading to

503
02:41:15.399 --> 02:41:15.840
your feet.

504
02:41:20.440 --> 02:41:24.079
That thin area, thick bone.

505
02:41:27.920 --> 02:41:33.639
Yeah, it does so much great work, supports us, supports

506
02:41:33.719 --> 02:41:45.760
our body for a lifetime, helps us to balance, helps

507
02:41:45.799 --> 02:41:58.479
you to get around and be mobile. And there's the

508
02:41:58.559 --> 02:42:06.959
carved muscles. Of course, was younger, I couldn't see the

509
02:42:07.040 --> 02:42:08.239
pointing calf muscles.

510
02:42:09.120 --> 02:42:10.239
Didn't seem to do anything.

511
02:42:11.600 --> 02:42:16.280
Okay, if it worked around on tiptoes, then my calf

512
02:42:16.399 --> 02:42:20.159
muscles get some work. But of course that's not true.

513
02:42:20.319 --> 02:42:24.879
The calf muscles are being used whenever we use our legs.

514
02:42:30.440 --> 02:42:43.079
Then your shins there to protect your lower legs, shaped

515
02:42:43.120 --> 02:42:55.799
in away, almost as a protector for the bone, leading

516
02:42:57.159 --> 02:42:59.079
of course to your ankles.

517
02:43:01.920 --> 02:43:02.600
And your feet.

518
02:43:07.399 --> 02:43:09.319
We're not going to focus on your feet. We're just

519
02:43:09.399 --> 02:43:15.840
going to focus on the legs. And I realize now

520
02:43:15.920 --> 02:43:17.000
that I've mentioned your.

521
02:43:16.959 --> 02:43:19.920
Feet, you're probably focusing.

522
02:43:19.479 --> 02:43:22.559
A long them anyway, So maybe I should focus on

523
02:43:22.639 --> 02:43:23.600
your feet a little bit.

524
02:43:27.639 --> 02:43:29.719
You can have them in your awareness.

525
02:43:31.399 --> 02:43:35.079
The same as you have your thighs in your awareness.

526
02:43:35.959 --> 02:43:37.239
Even though we haven't been.

527
02:43:37.239 --> 02:43:43.239
Focusing on your thighs a few minutes, we'll be focusing

528
02:43:43.360 --> 02:44:00.760
on your angles. There's still that sensation of comfort your thighs,

529
02:44:05.680 --> 02:44:13.079
and there's that movement of energy because the thighs hold

530
02:44:15.040 --> 02:44:20.280
lots of different sensations. Of course, there's the muscles, the

531
02:44:20.639 --> 02:44:33.079
big strong muscles that we have in our thighs. But

532
02:44:33.280 --> 02:44:38.920
the skin on the outside of the thighs, as in

533
02:44:39.440 --> 02:44:45.200
the outside of all of our body, can be very sensitive,

534
02:44:49.079 --> 02:44:54.719
sensitive to attach, sensitive to temperature.

535
02:45:01.280 --> 02:45:08.719
And inside your thighs the bones, there's the muscle.

536
02:45:08.559 --> 02:45:13.000
There's the blood, vessels, the ar trees to all this

537
02:45:13.239 --> 02:45:22.840
stuff inside of thighs. I guess sometimes it'd be nice

538
02:45:22.840 --> 02:45:27.159
if you could actually put your fingers inside your thighs

539
02:45:27.760 --> 02:45:33.159
and message, so you can message on the outside of

540
02:45:33.239 --> 02:45:36.879
the course, be able to get deep into the muscles,

541
02:45:37.879 --> 02:45:43.040
to be able to just message inside your thighs, Message

542
02:45:43.079 --> 02:45:45.360
in the bones of your leg.

543
02:45:47.559 --> 02:46:02.680
Massage the veins, just gently heaving thighs. You can move down,

544
02:46:04.719 --> 02:46:06.559
message inside your knees.

545
02:46:08.079 --> 02:46:14.840
Just message in those bones, but with healing fingertips, spreading

546
02:46:14.920 --> 02:46:20.639
the healing energy deep into the joints new knees.

547
02:46:26.120 --> 02:46:27.639
Of course, there's the bank.

548
02:46:29.079 --> 02:46:35.680
You need, the inside crease real need is. It's a

549
02:46:35.799 --> 02:46:42.040
very sensitive area. Very it feels very nice when we stroken.

550
02:46:43.440 --> 02:46:46.799
That might be because it's an area that's not really

551
02:46:46.959 --> 02:46:53.479
touched very often. It's almost like a hidden part a

552
02:46:53.799 --> 02:46:56.959
crease your legs.

553
02:46:57.000 --> 02:47:00.719
It's almost a part that.

554
02:47:02.520 --> 02:47:13.760
Has a sensitivity which is a little bit different. Of course,

555
02:47:13.799 --> 02:47:24.319
it's protected by your legs. So you can imagine putting

556
02:47:25.200 --> 02:47:36.159
your fingers into increase your legs, folding between your legs.

557
02:47:36.879 --> 02:47:41.479
You can just message with your fingertips. Imagine your fingertips

558
02:47:41.600 --> 02:47:51.959
going inside massage in the muscle tis share. You can

559
02:47:52.200 --> 02:47:55.280
cause fielder the bones.

560
02:47:55.200 --> 02:47:56.280
Of your knees.

561
02:47:57.440 --> 02:48:08.120
Heading through your fingertips. And then if you go down.

562
02:48:10.760 --> 02:48:13.559
To your calf muscles, and that's the part I'd like

563
02:48:13.639 --> 02:48:17.639
to be able to really put my finger tips steam

564
02:48:17.760 --> 02:48:27.040
inside my calf muscles, massage in every single tissue of

565
02:48:27.200 --> 02:48:31.479
the muscle, healing every part.

566
02:48:37.360 --> 02:48:39.559
And they're doing the same for my shoes.

567
02:48:42.760 --> 02:48:51.200
Massage gently stroking the bones, generally stroking them, healing in

568
02:48:51.319 --> 02:48:58.520
a loving way because they deserve to be treated. There's

569
02:48:58.600 --> 02:49:02.600
the precious bones that they are, because our legs are

570
02:49:02.639 --> 02:49:06.440
so precious as in all the other parts of our body,

571
02:49:08.959 --> 02:49:11.079
the more precious of any tune.

572
02:49:13.399 --> 02:49:29.319
On the planet. When you start to think about the

573
02:49:29.520 --> 02:49:40.840
legs in this way, it can change your perspective. It

574
02:49:41.000 --> 02:49:47.959
might sound a bit be silly to start with the

575
02:49:48.120 --> 02:49:55.000
idea of having love fee legs, showing appreciation.

576
02:49:56.239 --> 02:50:02.399
For your thighs, to be able to put your hands

577
02:50:03.399 --> 02:50:12.360
in your thighs, massage the muscles and the bones, to

578
02:50:12.479 --> 02:50:17.840
get your fingers deep in their releasing a tension.

579
02:50:20.760 --> 02:50:21.680
Just to show.

580
02:50:23.319 --> 02:50:30.680
How much you care about your legs, how much you

581
02:50:30.799 --> 02:50:39.360
care for what your legs do for regularly, your knees,

582
02:50:39.639 --> 02:50:52.440
your calms, your ankles. The strength of your ankles, considering

583
02:50:52.639 --> 02:50:57.159
how fit they are compared to the rest of your legs,

584
02:50:57.319 --> 02:51:10.959
especially your thighs. Yeah, they're so strong, so flexible, absolutely

585
02:51:11.239 --> 02:51:20.680
amazing things. Ankles are truly a gift.

586
02:51:22.680 --> 02:51:24.120
Because of what they did you.

587
02:51:29.600 --> 02:51:36.559
Supporting all that weight, regardless of how what weight you are,

588
02:51:37.760 --> 02:51:42.200
even if you're only eat a stone, there's still a

589
02:51:42.440 --> 02:51:49.799
long weight for these little angles, how a lot heavier

590
02:51:49.840 --> 02:51:50.600
the mainstone.

591
02:51:52.200 --> 02:51:52.959
Double dot.

592
02:51:56.280 --> 02:52:05.120
In my ancles support my body all the time. What

593
02:52:05.280 --> 02:52:08.159
they do give off a sigh of relief and a

594
02:52:08.280 --> 02:52:17.399
sit down as if my whole legs do my think

595
02:52:18.680 --> 02:52:49.159
fee l seco my toes clap. Your legs really are amazing,

596
02:52:51.799 --> 02:52:55.440
and I know they're talking about. Talking about your legs

597
02:52:55.600 --> 02:53:02.000
is probably possibly, in my life, the most boring things

598
02:53:02.040 --> 02:53:09.200
you've ever heard anyone say. Possibly you're boring or not.

599
02:53:10.840 --> 02:53:26.319
Everything I said is true. My legs are amazing. Your

600
02:53:26.440 --> 02:53:37.280
legs deserve not just respect, they deserve to relax.

601
02:53:38.639 --> 02:53:39.040
Deeply.

602
02:53:46.319 --> 02:53:49.639
They deserve to take some time out of the day

603
02:53:51.840 --> 02:53:54.040
to just let go completely.

604
02:54:11.959 --> 02:54:21.120
Your legs really can relax.

605
02:54:28.399 --> 02:54:32.360
Because the legs are so such a most you know,

606
02:54:32.600 --> 02:54:38.520
very important part of your body. When you relax your nets,

607
02:54:38.639 --> 02:54:45.879
the rest of your body also naturally follows in that.

608
02:54:49.559 --> 02:54:59.840
Journey of comfort, a feeling my.

609
02:55:00.120 --> 02:55:08.639
Hips, my hips feel really loose, and also my life

610
02:55:08.760 --> 02:55:09.360
back as well.

611
02:55:11.399 --> 02:55:12.920
My lie back really.

612
02:55:13.399 --> 02:55:18.000
Feels it feels stretched, even though I'm just sitting in

613
02:55:18.079 --> 02:55:21.319
a chair and there's no stretching.

614
02:55:23.479 --> 02:55:25.079
As far as more aware that I'm doing.

615
02:55:26.120 --> 02:55:28.760
It's almost as if the muscles are just relaxed so

616
02:55:29.000 --> 02:55:34.920
much that there is a natural stretch as the tension

617
02:55:35.799 --> 02:55:39.600
has reduced a lot.

618
02:55:55.920 --> 02:55:59.440
And I'm now going to count down ten down to one.

619
02:56:03.959 --> 02:56:05.680
You can continue.

620
02:56:06.879 --> 02:56:07.680
To fill.

621
02:56:09.200 --> 02:56:46.200
Wonderfully relaxed ten nine, eight, seven, six, five, four three two.

622
02:56:50.440 --> 02:57:08.159
One. Relax because I'm just going to count down from

623
02:57:08.319 --> 02:57:13.000
five down to one, and as a countdown, and just

624
02:57:13.120 --> 02:57:17.719
focus on the numbers, just the numbers.

625
02:57:19.000 --> 02:57:28.319
Counting down, and notice how you feel in this moment.

626
02:57:29.760 --> 02:57:34.159
As you hear the numbers counting down, knowing that those

627
02:57:34.319 --> 02:57:47.360
numbers counting down represent you feeling calmer, not just in

628
02:57:47.479 --> 02:57:52.079
your body, but also relaxing your mind.

629
02:57:55.159 --> 02:57:56.479
Just notice how you feel.

630
02:57:57.319 --> 02:58:03.239
There's nothing to do, there's nothing to say, there's nothing

631
02:58:03.399 --> 02:58:04.159
to think about.

632
02:58:07.239 --> 02:58:29.639
Starting with number five, four, three.

633
02:58:40.000 --> 02:58:46.440
Two one.

634
02:58:56.040 --> 02:59:02.319
As you notice the gradual.

635
02:59:04.559 --> 02:59:05.120
Letting go.

636
02:59:07.479 --> 02:59:14.440
Of the tension in your body, you may also begin

637
02:59:14.719 --> 02:59:20.719
to notice and be aware of how your mind is

638
02:59:21.799 --> 02:59:29.600
starting to slow down. This is just a natural thing

639
02:59:30.120 --> 02:59:30.760
that happens.

640
02:59:33.399 --> 02:59:38.040
It's not really a special procedure. It's just natural.

641
02:59:38.200 --> 02:59:44.559
Because it's your body relaxes, your mind also starts to relax,

642
02:59:46.200 --> 02:59:49.840
and the more your mind relaxes, the more your body relaxes.

643
02:59:49.959 --> 03:00:00.360
It's just a continuous circle of relaxation, and there is

644
03:00:00.399 --> 03:00:08.920
that calmness that comes from relative quietness. You know, even

645
03:00:09.639 --> 03:00:14.000
if this background sounds, maybe your sign.

646
03:00:13.799 --> 03:00:19.959
Online is still going to be quite calm.

647
03:00:21.639 --> 03:00:24.280
You know, you haven't got the television on, there's no

648
03:00:24.600 --> 03:00:28.840
music in the background, unless you're listening to the recorded

649
03:00:28.879 --> 03:00:36.280
with music. Of course, you're very likely not going to

650
03:00:36.319 --> 03:00:39.399
be sitting in a room with other people. Of course

651
03:00:39.479 --> 03:00:43.959
you might be, but generally it's more ideal if you

652
03:00:44.079 --> 03:00:54.959
can do this on your own, so no distractions, and

653
03:00:55.079 --> 03:01:10.319
when you stop thinking about stuff, relaxation automatically rises. The

654
03:01:10.440 --> 03:01:21.079
sense of comfort starts to grow, and without trying to

655
03:01:21.200 --> 03:01:32.360
build it up into something fantastical, something magical, this is

656
03:01:32.559 --> 03:01:37.760
just a natural process, something that's.

657
03:01:38.799 --> 03:01:42.280
Easy and to accomplish.

658
03:01:45.079 --> 03:01:52.440
In fact, it's almost the sense of relaxing completely happens

659
03:01:52.600 --> 03:01:56.000
really when you put no effort into it.

660
03:01:57.040 --> 03:02:02.719
It's not something that you can really force. Is something

661
03:02:02.879 --> 03:02:13.639
that happens naturally, and parts of the process of this

662
03:02:13.920 --> 03:02:16.600
recording and others.

663
03:02:17.920 --> 03:02:29.440
Is simply to allow you to take advantage of this space,

664
03:02:32.120 --> 03:02:45.079
this time, to just let go, to just be here,

665
03:02:46.559 --> 03:02:59.440
to be in tune with how you feel, yet with

666
03:03:00.200 --> 03:03:12.000
the intention of wanting to relax deeply that maybe even

667
03:03:13.680 --> 03:03:18.040
to fall asleep, depending on what it is that you

668
03:03:19.200 --> 03:03:32.319
wish for yourself in this moment. As we know, relaxing

669
03:03:34.000 --> 03:03:42.120
is the majority of the process of falling asleep. The

670
03:03:42.239 --> 03:03:45.799
actual fall in the sleep part is the tiny bear

671
03:03:45.879 --> 03:03:57.799
at the end. The deeper relaxed you become, the easier

672
03:04:00.920 --> 03:04:15.520
you find yourself drifting. You can also if you choose

673
03:04:16.600 --> 03:04:33.399
stay focused on my voice and really enjoy the process.

674
03:04:37.159 --> 03:04:55.360
Gradually relaxing each muscle in your body.

675
03:05:00.120 --> 03:05:16.479
Effortlessly and just observing the sensation.

676
03:05:21.120 --> 03:05:29.239
Of letting go completely.

677
03:05:35.280 --> 03:05:39.319
This time, when we count from six down to one,

678
03:05:44.479 --> 03:05:55.319
you can notice your mind calming down with each number.

679
03:05:56.680 --> 03:06:03.959
That you hear me saying, actually.

680
03:06:06.959 --> 03:06:08.319
Can s.

681
03:06:12.959 --> 03:09:13.920
Pace six five, being aware of how your mind slowed

682
03:09:16.079 --> 03:09:42.719
right down, sinking deeply into relaxation. As you focus on.

683
03:09:42.840 --> 03:09:52.840
Your mind and may notice that there are some thoughts.

684
03:09:53.040 --> 03:09:58.520
Still there, maybe some stubborn thoughts that.

685
03:10:01.000 --> 03:10:06.520
For some reason perhaps need your attention.

686
03:10:13.559 --> 03:10:14.799
Something you can do is.

687
03:10:20.360 --> 03:10:28.120
Send love to those thoughts. Sprinkle those thoughts.

688
03:10:32.319 --> 03:10:33.120
With love.

689
03:10:34.600 --> 03:10:38.799
My door petals from a flower, Just sprinkle over them,

690
03:10:40.280 --> 03:10:47.399
petals fill with love towards those thoughts. To let those

691
03:10:47.559 --> 03:10:52.440
stoughtsmur them. You're not bending a number.

692
03:10:53.719 --> 03:10:55.040
You just need them.

693
03:10:56.319 --> 03:10:57.479
You require them.

694
03:11:00.159 --> 03:11:12.319
To just calm down, slow down, quiet down for now.

695
03:11:20.200 --> 03:11:25.200
So as you focus on those remaining thoughts as we

696
03:11:25.399 --> 03:11:31.440
count down this time from seven down to one, each number,

697
03:11:34.479 --> 03:11:47.719
just imagine sprinkling those flower petals of love, kindness, gratitude.

698
03:11:50.239 --> 03:11:59.600
Over those thoughts, which will allow them to just not

699
03:12:01.760 --> 03:12:08.079
relaxed day play. Every number.

700
03:12:13.760 --> 03:12:52.079
I thought would become and more relaxed starting with number seven, six.

701
03:13:09.559 --> 03:13:09.799
Five.

702
03:15:03.239 --> 03:15:04.319
Notice how.

703
03:15:05.920 --> 03:15:26.000
Relaxed your feeling in your body. We got to focus.

704
03:15:29.479 --> 03:15:39.040
On your hands because the more relaxed your hands on

705
03:15:41.520 --> 03:16:03.520
more relaxed your body and mind. As you focus on

706
03:16:03.719 --> 03:16:14.280
your hands and your fingers, there's nothing needed to be done.

707
03:16:15.239 --> 03:16:16.639
There's no clutching the.

708
03:16:16.920 --> 03:16:19.600
Fists of dance.

709
03:16:19.479 --> 03:16:30.280
And the fingers or anything like that. It's just noticing

710
03:16:31.159 --> 03:16:32.920
and focusing.

711
03:16:33.959 --> 03:16:59.760
On your hands. Noticing the early film because the more.

712
03:17:01.760 --> 03:17:13.799
Relaxed your hands fail, the calm mind feels, all.

713
03:17:16.040 --> 03:17:30.040
Comforts, feel throround your body. Cheer may.

714
03:17:32.280 --> 03:17:37.479
Have already.

715
03:17:39.680 --> 03:18:01.399
Noticed, mind is starting to drift.

716
03:18:14.719 --> 03:18:28.840
Like him, just on your hands and fingers, allowing that

717
03:18:30.239 --> 03:18:43.520
chap experience. I'm real deepening of that relaxation in your

718
03:18:43.639 --> 03:19:10.680
hands and fingers and more relaxed. With each number, eight

719
03:19:13.200 --> 03:19:26.319
down to one, you can almost feel that healing, relaxing

720
03:19:26.840 --> 03:19:45.920
energy spread it into your hands and fingers, becoming relaxing

721
03:19:49.040 --> 03:19:51.040
with each number.

722
03:19:53.079 --> 03:19:53.840
You hear.

723
03:19:57.639 --> 03:20:12.879
Going down, I hate down to one, drift drifted again,

724
03:20:17.760 --> 03:20:19.399
spotting vast.

725
03:20:30.920 --> 03:20:31.360
I ate.

726
03:21:08.959 --> 03:24:27.399
Seven just being here now, nothing to think about, nothing

727
03:24:27.479 --> 03:24:38.280
to do, nothing to say, and everything just feels calm.

728
03:24:43.239 --> 03:24:50.959
This is your natural state of being. This is how

729
03:24:51.120 --> 03:24:56.319
you just normally feel when you take away.

730
03:24:57.639 --> 03:24:59.520
That other stuff.

731
03:25:01.600 --> 03:25:02.479
Do we add.

732
03:25:04.079 --> 03:25:06.719
And the class stress of my hand and.

733
03:25:10.120 --> 03:25:21.639
Thick head, look, anxiety, tension, chimney, thinking.

734
03:25:21.360 --> 03:25:36.239
About stone, we take that away, just now left with

735
03:25:39.000 --> 03:25:43.079
a sense of basons.

736
03:25:45.959 --> 03:25:53.200
Which comes to you for a good play, because ultimately

737
03:25:53.840 --> 03:26:07.760
it's just a feeling of feeling and comfort, just as

738
03:26:07.799 --> 03:26:11.920
if you got inside yourself and you've found a special

739
03:26:12.000 --> 03:26:14.239
place where.

740
03:26:16.440 --> 03:26:21.760
Everything is peaceful.

741
03:26:24.159 --> 03:26:32.040
The place way in helm relaxed and your natural sense

742
03:26:32.120 --> 03:26:43.399
of comfort, the place we can be here we can

743
03:26:44.120 --> 03:26:51.360
accept yourself when any in the place way you're trying

744
03:26:51.479 --> 03:27:04.000
to please anybody else, and place where you can actually

745
03:27:07.760 --> 03:27:09.479
just love yourself.

746
03:27:10.600 --> 03:27:11.239
In some ways.

747
03:27:11.319 --> 03:27:31.840
More importantly, you can like yourself appreciate that sense of gratitude.

748
03:27:34.280 --> 03:27:35.879
In the air around you.

749
03:27:43.559 --> 03:27:49.959
That's also place where you can actually feel.

750
03:27:51.360 --> 03:28:07.000
That energy sucking into your body, healing energy soaking into

751
03:28:07.120 --> 03:28:21.280
your body. The healing energy spreads through your veins, traveling

752
03:28:21.319 --> 03:28:25.680
into each every single part.

753
03:28:27.079 --> 03:28:27.760
Of your body.

754
03:28:33.879 --> 03:28:40.920
You start to realize that actually that healing energy it's

755
03:28:40.959 --> 03:28:47.719
not just entered into your brain, it's become part of

756
03:28:48.200 --> 03:28:59.040
your brain, and the spinal fluid is now mixed with

757
03:28:59.159 --> 03:29:10.200
your healing energy, not just allowing you to feel so

758
03:29:10.440 --> 03:29:22.680
much more relaxed and healthy in this moment. But also.

759
03:29:25.239 --> 03:29:30.680
You start to realize that actually, what's.

760
03:29:30.600 --> 03:29:39.440
Happening now without a healing, relaxing energy spreading through your

761
03:29:39.520 --> 03:29:52.280
body is actually changing your life. It's actually changing the

762
03:29:52.360 --> 03:29:58.040
way you're going to feel, not just now, but tomorrow

763
03:29:59.239 --> 03:30:08.319
and the next. That's your health improves, not just your

764
03:30:08.440 --> 03:30:16.600
physical health beyond mental health. Things that used to bother

765
03:30:16.719 --> 03:30:23.840
you in the past, for some reason, no longer have

766
03:30:24.079 --> 03:30:31.319
the effect that they used to because something has changed

767
03:30:32.920 --> 03:30:43.959
deeper within you. Maybe things that used to cause you

768
03:30:44.239 --> 03:30:56.600
to feel anger no longer have that power to control

769
03:30:56.719 --> 03:31:01.680
you the way this seem to be able to before.

770
03:31:05.360 --> 03:31:16.159
As you realize that you're the one who decides what

771
03:31:16.520 --> 03:31:28.200
affects you, You're the one who decides to feel relaxed

772
03:31:29.040 --> 03:31:41.840
and can't when you choose to enjoy noticing these natural

773
03:31:42.879 --> 03:31:55.760
developments are the healing continue to grow and improve your

774
03:31:55.920 --> 03:32:08.760
life day by day. Include of course, your ability to

775
03:32:08.959 --> 03:32:13.319
relax so much easier.

776
03:32:17.639 --> 03:32:26.040
Than sleeping. It's the most natural thing in.

777
03:32:26.680 --> 03:32:28.920
The world to you.

778
03:32:33.399 --> 03:32:41.600
Because falling asleep is something that you've done so many times.

779
03:32:42.920 --> 03:32:48.760
In your life, and you know that you're born.

780
03:32:50.079 --> 03:32:56.680
As we all work with the ability to fall asleep naturally,

781
03:33:03.040 --> 03:33:05.600
with that ability.

782
03:33:08.000 --> 03:33:09.840
To just drift.

783
03:33:11.319 --> 03:33:23.159
Off into a deep, healing sleep. Even when we're kids,

784
03:33:24.840 --> 03:33:27.719
sometimes we'll fall asleep and we don't even want to.

785
03:33:29.760 --> 03:33:31.440
Try to stay awake.

786
03:33:32.799 --> 03:33:36.239
Maybe it's a birthday in the morning, when it's Christmas

787
03:33:36.479 --> 03:33:38.680
or holiday or something.

788
03:33:38.520 --> 03:33:41.120
I look forward to, I don't want to go to sleep.

789
03:33:43.399 --> 03:33:48.280
But the more you want to stay awake, the more

790
03:33:48.600 --> 03:33:56.920
we just start to drift. And the more he finds drifting,

791
03:33:57.879 --> 03:34:03.239
we try to stop yourself and drifting asleep, the deeper

792
03:34:03.399 --> 03:34:05.719
and strong without drifting becomes.

793
03:34:12.680 --> 03:34:18.920
Because we're born not just with the need to relax deeply.

794
03:34:20.239 --> 03:34:30.079
And to actually fall asleep, but it's our birthright, it's

795
03:34:30.159 --> 03:34:40.680
part of our DNA, and sometimes as we get older

796
03:34:40.760 --> 03:34:47.200
in life, perhaps at times we have forgotten.

797
03:34:51.079 --> 03:34:57.159
The relaxing completely. It's not only.

798
03:34:58.360 --> 03:35:22.520
Wonderfully pleasant experience, it's also really easy. It's very very

799
03:35:23.120 --> 03:35:28.559
easy to let go because that's what it is.

800
03:35:28.719 --> 03:35:29.239
It's just.

801
03:35:32.760 --> 03:35:44.159
Decided to let go. And when you press the play

802
03:35:44.280 --> 03:35:54.520
button on my recordings, you have given permission from my

803
03:35:54.760 --> 03:36:04.159
voice to relax. When you press that play button, you've

804
03:36:04.239 --> 03:36:15.719
given me permission for my words to effect in a

805
03:36:16.000 --> 03:36:32.760
positive only a positive way, opening up your mind.

806
03:36:34.319 --> 03:36:50.120
To useful and healing suggestions. They can have.

807
03:36:54.639 --> 03:37:02.079
Such an amazing effect on how you feel right now,

808
03:37:06.840 --> 03:37:16.680
as well as those changes that continue long after the

809
03:37:16.799 --> 03:37:27.440
recording ends. Those changes within you to continue to flourish

810
03:37:28.319 --> 03:37:36.200
and grow, transforming your life.

811
03:37:38.159 --> 03:37:43.079
In positive, beautiful.

812
03:37:42.639 --> 03:37:52.879
Way, allowing you to move forward in your life in

813
03:37:53.000 --> 03:38:07.600
the direction that you hu choose for yourself. And this feeling,

814
03:38:10.360 --> 03:38:18.440
this feeling that he can experience a safety, comfort and calmness.

815
03:38:26.239 --> 03:38:40.200
This feels so nice, such a healthy place to be,

816
03:38:48.120 --> 03:39:06.120
and that positivity grows within you every day. Moving forward,

817
03:39:09.920 --> 03:39:20.879
you're going to find that you're more relaxed physically and

818
03:39:21.079 --> 03:39:29.760
in your mind it's all relaxed. And it's not that

819
03:39:29.879 --> 03:39:35.399
you're thinking slower. It's just that your mind would be

820
03:39:35.680 --> 03:39:47.440
less clknocked up with unnecessary negativity because from now on,

821
03:39:48.120 --> 03:39:58.200
your mind rejects negativity. From now you're going to start

822
03:39:58.520 --> 03:40:09.360
noticing when negativity arises and you can just say stop,

823
03:40:14.440 --> 03:40:24.399
stop and that negativity will turn around and believe you're alone,

824
03:40:32.440 --> 03:40:51.760
stop and that negativity would disappear. And did you notice

825
03:40:52.040 --> 03:41:00.440
that you feel way more relaxed than you probably expected.

826
03:41:06.520 --> 03:41:16.120
You can now congratulate yourself because you're the person that

827
03:41:16.239 --> 03:41:16.879
has done this.

828
03:41:18.600 --> 03:41:24.879
You are the one that has opened your mind up to.

829
03:41:25.000 --> 03:41:33.040
The simple faiths, and you can feel more relaxed in

830
03:41:33.120 --> 03:41:43.079
your body and in your mind. You've opened your mind

831
03:41:43.280 --> 03:41:51.120
up to the birthright of being able to just fall

832
03:41:51.200 --> 03:42:05.719
asleep easily when you choose. That's a nice feeling.

833
03:42:07.360 --> 03:42:08.159
Don't you think.

834
03:42:10.600 --> 03:42:11.920
It feels nice? Doesn't it?

835
03:42:15.079 --> 03:42:21.879
To feel calm that he the energy is spreading through

836
03:42:21.959 --> 03:42:34.920
your body in your mind to spend time a special

837
03:42:35.040 --> 03:42:36.399
place where.

838
03:42:39.040 --> 03:42:42.920
Negativity can no longer get enter.

839
03:42:49.360 --> 03:42:55.479
Negativity is banned, it's barred, it's not allowed entry.

840
03:42:58.120 --> 03:43:01.520
It doesn't it doesn't. This doesn't deserve to be here,

841
03:43:01.959 --> 03:43:03.319
doesn't be long here.

842
03:43:07.040 --> 03:43:21.920
Negativity has no place in your life, which makes room

843
03:43:22.120 --> 03:43:31.399
for more comfort or hearing, or relaxation.

844
03:43:35.559 --> 03:44:00.479
Or peace. It feels nice, doesn't it? Just let go

845
03:44:02.479 --> 03:44:04.840
with everything.

846
03:44:18.520 --> 03:44:22.840
I'm gonna count down now from twenty down to one.

847
03:44:26.280 --> 03:44:33.000
You can continue to relax, he cheers, you can.

848
03:44:35.959 --> 03:44:43.319
Drift to sleep. With every number.

849
03:44:45.680 --> 03:44:57.280
He be saved, you can fill twice as relaxed, or

850
03:44:57.360 --> 03:45:14.399
if you choose, you can fill two. Chris Sleeping twenty

851
03:45:23.559 --> 03:46:40.280
ninety eighteen seventeen six Stay fifty four Serty two eleven two.

852
03:46:48.040 --> 03:47:14.079
Nine eight seven six.

853
03:47:22.120 --> 03:47:22.399
Five.

854
03:48:03.000 --> 03:48:04.440
This is your time.

855
03:48:06.920 --> 03:48:21.239
To just take a break, your time to relax, to

856
03:48:21.399 --> 03:48:34.280
allow your mind to slow down, to give yourself permission

857
03:48:39.040 --> 03:48:40.840
to take a break.

858
03:48:45.440 --> 03:48:46.440
From everything.

859
03:48:51.280 --> 03:48:58.719
Ensure the only person that can make that decision, the

860
03:48:58.840 --> 03:49:07.280
only person that can actually tell your mind just relax.

861
03:49:15.760 --> 03:49:32.239
Just take some time off so that you can focus

862
03:49:32.360 --> 03:49:37.680
on your body, getting to touch with how you feel

863
03:49:39.280 --> 03:49:54.920
physically and in the process of this body scared where

864
03:49:55.000 --> 03:50:05.879
you focus on different parts of your body, those parts

865
03:50:06.479 --> 03:50:14.520
you focus on and observe, even though you're not purpose

866
03:50:15.920 --> 03:50:24.280
requesting those parts of your body to relax, it's kind

867
03:50:24.319 --> 03:50:30.799
of expected. You expect when you listen to my worst

868
03:50:31.719 --> 03:50:43.760
to feel more relaxed naturally, because when you're listening to me,

869
03:50:46.920 --> 03:50:47.920
your attention.

870
03:50:49.840 --> 03:50:51.079
Is focused.

871
03:50:52.319 --> 03:51:01.040
On my words, and as my words guide you.

872
03:51:03.479 --> 03:51:04.559
To focus.

873
03:51:08.520 --> 03:51:23.399
On those parts of your body, your focus increases, which

874
03:51:23.559 --> 03:51:47.680
actually calms your mind. When your mind calms down, body relaxes,

875
03:51:55.200 --> 03:52:18.479
and when your body arms down, your mind relaxes. Though

876
03:52:19.879 --> 03:52:30.040
not really started to focus on your body, came already

877
03:52:31.719 --> 03:52:50.879
feel that he energy spreading through your body, pushing out stress, attention,

878
03:52:55.120 --> 03:53:06.520
heal all the parts of your body, including skin, bones, blood,

879
03:53:08.239 --> 03:53:13.000
all of your audience inside your body, what of the muscles,

880
03:53:14.440 --> 03:53:21.799
what of the fat? Of everything? Every hair on your

881
03:53:21.879 --> 03:53:40.799
body is filled without healing energy. Knowing your brain fills

882
03:53:41.000 --> 03:54:00.159
without healing energy. The feed and the comfort relaxation increases.

883
03:54:07.040 --> 03:54:09.319
By increases.

884
03:54:14.920 --> 03:54:28.600
In a way that your mind starts to fill perhaps

885
03:54:28.840 --> 03:54:42.079
been to rousy because it's not needed, and they starts

886
03:54:45.280 --> 03:55:01.399
to drill. If that's what's needed. If you're listening to this,

887
03:55:03.719 --> 03:55:07.319
we need is deep vexation, and that's.

888
03:55:07.159 --> 03:55:07.760
Where you get.

889
03:55:09.959 --> 03:55:11.399
If what you need is.

890
03:55:13.079 --> 03:55:22.840
To fall asleep naturally easily, that your mind drifts. That's

891
03:55:23.079 --> 03:55:37.879
also what happened because by pressing out play button on

892
03:55:38.000 --> 03:55:45.399
the podcast and listening to me give permission your body

893
03:55:45.600 --> 03:55:57.760
and your wind, in fact, give the command to your

894
03:55:57.879 --> 03:56:09.520
body and your mind to as deeply to drift off

895
03:56:09.680 --> 03:56:26.520
to sleep. If that's what he wants. Need IM say,

896
03:56:26.719 --> 03:56:39.239
focus on different parts of your body. May start to

897
03:56:39.680 --> 03:56:48.000
just drift, and when you come back again in gave me.

898
03:56:48.159 --> 03:56:52.239
To again focusing on a different.

899
03:56:51.959 --> 03:57:07.520
Part of your body. May I'm just so drifting, be unrealized,

900
03:57:07.799 --> 03:57:16.879
drifting into your snot drifting to live again to my voice,

901
03:57:18.399 --> 03:57:22.200
like I said, what a different part of your body

902
03:57:23.440 --> 03:57:35.799
starts to RelA safety because I'm drifting. It's basically already.

903
03:57:37.520 --> 03:57:38.239
In the sleep.

904
03:57:38.440 --> 03:57:50.520
Sound the boy you draft, the long drift, the.

905
03:57:50.639 --> 03:57:58.879
Longer draft v I drafting continues.

906
03:58:00.159 --> 03:58:07.399
Get to sleep, and that's the mast.

907
03:58:09.840 --> 03:58:10.760
To my own.

908
03:58:15.200 --> 03:58:20.280
When you're a time when you've experienced that, I about

909
03:58:20.440 --> 03:58:21.000
to sleep.

910
03:58:28.920 --> 03:58:30.920
Aft sleep.

911
03:58:31.159 --> 03:59:11.200
It's strangely pleasant. Relax, so deep sleep to excite day minds.

912
03:59:12.159 --> 03:59:21.719
You feel that which is spreading through X deeply.

913
03:59:27.200 --> 03:59:43.559
Excites. Start focus.

914
03:59:45.040 --> 03:59:46.079
Your eyes.

915
04:00:15.200 --> 04:01:20.559
The ships ships.

916
04:00:54.799 --> 04:02:32.319
Six fass spreading.

917
04:02:14.360 --> 04:02:29.120
Side your body, your mouth. Now, let's focus again parts

918
04:02:29.159 --> 04:02:43.280
of your body, focusing this time on you foreihead now

919
04:02:43.639 --> 04:03:05.959
on your mouth, your lips, ahold of your mouth, FOCU said,

920
04:03:07.239 --> 04:03:17.959
on your fingers. Maybe get if your fingers a little bitsy,

921
04:03:18.239 --> 04:03:29.600
can focus on each one individually, both hands.

922
04:03:33.600 --> 04:03:36.120
Even though you should focus on both of your.

923
04:03:36.079 --> 04:03:47.799
Hands now it seems just built into one. Maybe your

924
04:03:47.920 --> 04:03:58.600
right hands start left hand and worst as if just

925
04:03:58.840 --> 04:04:07.840
mixed together. Alph sings.

926
04:04:12.840 --> 04:04:13.399
Just like.

927
04:04:15.920 --> 04:04:48.280
A spell. Alas said, just see.

928
04:04:50.600 --> 04:06:33.280
Fas secup of six sections.

929
04:07:41.520 --> 04:07:46.760
To famous.

930
04:08:38.159 --> 04:08:39.479
Like you said.

931
04:08:49.879 --> 04:09:04.719
At score, fis not to say.

932
04:09:11.719 --> 04:09:12.799
Your mind.

933
04:09:15.920 --> 04:09:16.399
Fails.

934
04:09:38.440 --> 04:10:04.000
Let's him go, let's him go, Let's say go Like everything,

935
04:10:12.280 --> 04:10:30.120
letting go, leting go, leting go.

936
04:10:37.360 --> 04:10:47.319
Everything, everything.

937
04:10:53.639 --> 04:10:54.840
We stop now.

938
04:10:56.280 --> 04:10:58.280
And like you just to first of all, just to

939
04:10:58.520 --> 04:11:01.639
see yourself lying down.

940
04:11:03.079 --> 04:11:08.639
On the message table, lying on in front. Your head

941
04:11:08.719 --> 04:11:17.120
is supported, your arms are supported, and you feel comfortable,

942
04:11:17.639 --> 04:11:26.799
and breathing is really easy, and you feel you feel

943
04:11:26.920 --> 04:11:30.280
confident in how you look as well. So there's none

944
04:11:30.319 --> 04:11:36.600
of that issue of body problems or shyness, because I'm

945
04:11:36.639 --> 04:11:44.719
a professional and this is a therapy session, so none

946
04:11:44.760 --> 04:11:51.799
of that stuff matters on whatsoever. This is about you.

947
04:11:54.680 --> 04:12:02.280
This is about how you feel, how you can enjoy

948
04:12:03.239 --> 04:12:04.079
that sense.

949
04:12:03.920 --> 04:12:09.959
Of comfort and relaxation that comes from letting go and

950
04:12:10.159 --> 04:12:18.280
allowing my hands and my fingers to relax you by

951
04:12:18.319 --> 04:12:26.799
a message your body. So I want to start off

952
04:12:27.040 --> 04:12:31.920
just by placing my hands on the back of your head,

953
04:12:33.360 --> 04:12:37.399
just gently, just so you can feel my hands.

954
04:12:38.479 --> 04:12:45.479
Feel like really on you. So you can maybe feel

955
04:12:45.520 --> 04:12:47.840
the warmth of my hands on the back of your head.

956
04:12:51.559 --> 04:12:55.040
With my hands the side of your head, not pressing,

957
04:12:55.200 --> 04:13:01.520
but just holding there very gently, maybe over your ears,

958
04:13:02.079 --> 04:13:05.040
and a little bit on your face, just so you

959
04:13:05.159 --> 04:13:07.719
can feel my hands.

960
04:13:09.440 --> 04:13:13.040
So you can become accustomed to them.

961
04:13:21.680 --> 04:13:23.639
And now I'll put my hands to the back of

962
04:13:23.719 --> 04:13:31.000
your head again and gently let them slide down on

963
04:13:31.159 --> 04:13:40.479
to the back of your neck. You can feel my

964
04:13:40.719 --> 04:13:50.920
hands generally stroking the back of your neck to start with,

965
04:13:55.520 --> 04:13:59.520
just so you can get used to the feeling of

966
04:13:59.639 --> 04:14:07.000
my head hands on your skin, get accustomed to realize

967
04:14:07.120 --> 04:14:17.760
that you're safe, it's all good, it's all fine. And

968
04:14:17.840 --> 04:14:21.920
I want to start chimply messaging the muscles in the

969
04:14:22.000 --> 04:14:37.879
back of your neck with both hands. And this is

970
04:14:37.920 --> 04:14:44.239
a very trusting situation really, because our necks is so

971
04:14:44.520 --> 04:14:49.840
fragile to have someone have their hands around your neck

972
04:14:50.639 --> 04:14:56.000
in that way and sometimes be problematic for people, which

973
04:14:56.040 --> 04:14:58.200
is why messages are quite good.

974
04:14:59.360 --> 04:15:01.559
Because as you to relax.

975
04:15:02.520 --> 04:15:02.879
And to.

976
04:15:07.520 --> 04:15:16.799
Get in touch with trust, to feel peaceful and calm,

977
04:15:25.120 --> 04:15:32.520
there's a message the side of your neck, gently moving

978
04:15:32.760 --> 04:15:37.879
from the bottom of your neck. It would be sort

979
04:15:37.879 --> 04:15:41.040
of near where your shoulders start. I guess all the

980
04:15:41.079 --> 04:15:48.520
way up to your jaw is kind of area. The

981
04:15:48.760 --> 04:15:53.760
side of your neck, of course, is a lot longer

982
04:15:53.920 --> 04:16:09.479
than the front of your neck. And message in the

983
04:16:10.239 --> 04:16:17.959
back of your neck, especially that area where perhaps we

984
04:16:18.120 --> 04:16:26.159
hold tension, and there's that area's message. You can actually

985
04:16:26.360 --> 04:16:30.399
feel a sense of release in the back of your neck.

986
04:16:36.200 --> 04:16:41.159
Maybe you can breathe it out as well. Not just

987
04:16:41.399 --> 04:16:54.520
how it feels, notice how you feel. They're moving down

988
04:16:54.760 --> 04:16:59.399
to that area between your neck and your shoulders. That

989
04:16:59.639 --> 04:17:00.799
must the area.

990
04:17:03.239 --> 04:17:05.159
Started to message.

991
04:17:06.760 --> 04:17:11.239
That area on both sides, and this would be the

992
04:17:11.399 --> 04:17:14.200
area that a lot of people would message if they

993
04:17:14.239 --> 04:17:19.040
were going to give you like a shoulder message. Even

994
04:17:19.159 --> 04:17:23.120
that's not technically the shoulders, but it's sort of muscles

995
04:17:23.120 --> 04:17:24.879
that lead to the shoulders.

996
04:17:26.200 --> 04:17:31.040
From the neck and the game that can hold tension

997
04:17:32.120 --> 04:17:33.239
and stress.

998
04:17:34.000 --> 04:17:39.040
And when massaged sometimes a nice deep message is useful,

999
04:17:42.120 --> 04:17:45.879
and you decide how deep that message is.

1000
04:17:57.520 --> 04:17:58.440
Just allow.

1001
04:18:00.200 --> 04:18:05.799
Knuckles just to dig in to get to those muscles

1002
04:18:06.079 --> 04:18:17.079
to really relaxed, all the time being third, yet gentle

1003
04:18:18.520 --> 04:18:37.319
within just striking down the area to your actual shoulders,

1004
04:18:39.639 --> 04:18:49.559
moving to the muscles of your shoulders, and maybe initially just.

1005
04:18:51.040 --> 04:18:53.000
Pulling up the shoulders.

1006
04:18:52.559 --> 04:18:55.879
A little bit off the table, just to give you

1007
04:18:56.000 --> 04:19:06.680
a little bit of a stretch, a very chimly. You've

1008
04:19:06.680 --> 04:19:10.479
got the muscles at front of your shoulders the side

1009
04:19:10.639 --> 04:19:21.040
of the bank. Again, this is the part that you

1010
04:19:21.079 --> 04:19:26.360
can really take quite a bit of pressure, quite a

1011
04:19:26.440 --> 04:19:36.639
bit of needed if if you wish to really release

1012
04:19:36.799 --> 04:19:45.520
the tension, to really get into those muscles and play

1013
04:19:45.559 --> 04:19:52.280
your fingers in there. You feel really nice. Sometimes it's

1014
04:19:52.360 --> 04:20:03.280
just being stroked gently, being messaged quite strongly. You cannot

1015
04:20:03.360 --> 04:20:07.360
be beneficial to the real conversation.

1016
04:20:12.000 --> 04:20:13.760
With the muscles in your shoulders.

1017
04:20:23.680 --> 04:20:33.040
Now, as you move down your arms, you do one

1018
04:20:33.319 --> 04:20:43.280
arm at a time, starting with your right arm. But

1019
04:20:43.959 --> 04:20:48.280
is I just lift your arm up, just hold it

1020
04:20:48.360 --> 04:20:53.920
to the side of you. I'm where it still be attached,

1021
04:20:55.879 --> 04:21:10.639
and I just message tops of your arm all the

1022
04:21:10.719 --> 04:21:29.360
way down to your forearms, into your wrists, generally massaging

1023
04:21:35.239 --> 04:21:41.680
that parts, the softer part, which is the underpart of

1024
04:21:41.760 --> 04:21:47.680
the arm, which leads to the crease in your rowboat

1025
04:21:48.239 --> 04:22:03.639
the inside. It's much more sensitive skin. Sometimes just having

1026
04:22:03.719 --> 04:22:23.079
that stroked feel really nice, pleasurable and relaxing. Now, moving

1027
04:22:23.239 --> 04:22:33.760
down to your right hand, just holding your hand.

1028
04:22:36.799 --> 04:22:44.920
With both of my hands, just pressing.

1029
04:22:44.719 --> 04:22:51.440
Gently on the back of your hand, stretching your fingers

1030
04:22:53.479 --> 04:23:02.680
ever slightly at the same time pressing down and massaging

1031
04:23:03.399 --> 04:23:16.360
each finger, and then starting to massage the palms.

1032
04:23:16.040 --> 04:23:16.719
And the hand.

1033
04:23:23.440 --> 04:23:34.639
Just turning the hand, stretching it gently and actually have

1034
04:23:34.840 --> 04:23:40.159
in your hand held it can really be an emotional

1035
04:23:40.319 --> 04:23:47.479
experience sometimes even if it is a stranger, someone you

1036
04:23:47.559 --> 04:23:53.120
don't know very well, like a massage person or a therapist.

1037
04:23:53.280 --> 04:24:08.399
Maybe because it's intimate, you can feel nice, you can

1038
04:24:08.479 --> 04:24:09.200
feel safe.

1039
04:24:17.120 --> 04:24:20.360
As I put that right arm back down where it was,

1040
04:24:26.159 --> 04:24:27.719
I did the same with your.

1041
04:24:27.639 --> 04:24:40.879
Left arm, thankfully, the same aside the muscles, and you

1042
04:24:41.040 --> 04:24:50.600
are way down, dear, rest strikingly inside of your own

1043
04:24:56.159 --> 04:25:01.040
just being gentle, as firm, ash you you can requiet

1044
04:25:09.520 --> 04:25:20.840
and then messaging your left hand, stretching the fingers.

1045
04:25:22.399 --> 04:25:28.959
Gently massaging the palm of your left hand.

1046
04:25:41.159 --> 04:26:09.040
You feel so so relaxing, so cultet in and I'll

1047
04:26:09.159 --> 04:26:22.280
just rest your left arm back down. Start message your back,

1048
04:26:24.040 --> 04:26:32.040
the biggest part of your body, starting at the top,

1049
04:26:35.280 --> 04:26:39.200
starting again where you would have been, the area at

1050
04:26:39.239 --> 04:26:46.079
the top in between your shoulders, in your neck, going back,

1051
04:26:46.959 --> 04:26:52.159
massage in the area again, but this time moving downwards,

1052
04:26:58.680 --> 04:27:00.559
making it downwards, track.

1053
04:27:03.280 --> 04:27:09.840
To the middle of it back working for me outside inwards,

1054
04:27:11.479 --> 04:27:12.360
massage in that.

1055
04:27:14.639 --> 04:27:15.639
Your back, but the.

1056
04:27:17.639 --> 04:27:19.680
Outside of your back.

1057
04:27:23.760 --> 04:27:28.200
Parts were arms will.

1058
04:27:28.079 --> 04:27:30.000
Maybe rest against.

1059
04:27:36.719 --> 04:27:42.200
Almost the path that connects your front to your back,

1060
04:27:51.760 --> 04:27:59.799
just massaging down firmly but gently. It's famish.

1061
04:28:00.120 --> 04:28:07.920
You want moving down and moving across a little bed

1062
04:28:07.959 --> 04:28:11.399
and moving all the way down the game being very

1063
04:28:11.479 --> 04:28:24.159
gentile you if you choose and eventually even get to

1064
04:28:24.239 --> 04:28:24.879
the spine.

1065
04:28:26.239 --> 04:28:29.959
We can message the muscles and either side of your

1066
04:28:30.040 --> 04:28:34.639
spine from the top of your neck all the way down.

1067
04:28:37.200 --> 04:28:38.120
To your lower back.

1068
04:28:44.360 --> 04:28:50.719
You can do that a few times. Sometimes people juice

1069
04:28:53.520 --> 04:28:57.319
the knuckle or the you know, the two fingers and

1070
04:28:57.520 --> 04:29:03.920
just go your side to the spine. Almost just push down.

1071
04:29:04.719 --> 04:29:07.040
You're all the way down to the bottom of the spine,

1072
04:29:08.719 --> 04:29:16.000
each time releasing the tension and opening up the body,

1073
04:29:17.760 --> 04:29:25.639
stretching your body so that you feel more relaxed but

1074
04:29:26.319 --> 04:29:27.600
at the same time.

1075
04:29:29.319 --> 04:29:30.319
Rejuvenated.

1076
04:29:41.680 --> 04:29:44.959
And now I'm going to move to one side, to

1077
04:29:45.079 --> 04:29:52.399
your right side, and from the bottom of your ribs

1078
04:29:54.319 --> 04:30:00.440
to your pelvis, We're gonna message that area your back.

1079
04:30:02.719 --> 04:30:05.719
Stretch over the other side, and I will pull the

1080
04:30:05.879 --> 04:30:13.200
muscles gently massage. Will push from one end that side

1081
04:30:13.360 --> 04:30:17.319
or way to my side to the middle of the

1082
04:30:17.440 --> 04:30:23.079
fact to where your spine is, massaging that side of

1083
04:30:23.120 --> 04:30:30.120
your spine the opposite side to where upstanding it's al

1084
04:30:30.159 --> 04:30:35.959
most likely kneading bread. There's that big area which is.

1085
04:30:37.479 --> 04:30:37.799
Firm.

1086
04:30:38.600 --> 04:30:48.040
Yeah, lots there to message. Potentially one of the most

1087
04:30:48.120 --> 04:30:52.840
important places to actually have a message.

1088
04:30:53.959 --> 04:30:59.239
Because you really feel it, really feel the.

1089
04:30:59.360 --> 04:31:04.520
Release and the pleasure of having your lower back massaged.

1090
04:31:07.680 --> 04:31:13.319
It releases so much from your body that's not useful

1091
04:31:16.559 --> 04:31:22.120
starting a healing process which you'll continue long after this

1092
04:31:22.319 --> 04:31:34.399
recording is over. The message in this part of your

1093
04:31:34.479 --> 04:31:39.840
body not only feels really good for you, it's actually

1094
04:31:39.959 --> 04:31:44.000
fun to do because it is, as I said, like

1095
04:31:44.200 --> 04:31:49.360
kneading bread. It's a part that you can really get

1096
04:31:49.520 --> 04:31:56.920
hold of and really massage deeply. If that's your choice.

1097
04:32:04.920 --> 04:32:06.840
They're not going to move over to the other side

1098
04:32:06.879 --> 04:32:13.920
of your body and do the same with the opposite part.

1099
04:32:16.360 --> 04:32:17.239
Of your lower back.

1100
04:32:19.920 --> 04:32:28.479
Needing and message from your side and a way to

1101
04:32:28.600 --> 04:32:36.079
the middle of your back where your spine is pressing

1102
04:32:36.440 --> 04:32:46.879
and needing firm and gentle at the same time. It

1103
04:32:47.159 --> 04:32:59.319
feels so releasing. This mixture of pleasure, comfort, release, calmness,

1104
04:33:00.079 --> 04:33:11.360
vexation or mixed together. Plus there's that feeling from your

1105
04:33:11.439 --> 04:33:16.560
stomach that it's being stretched. Even though you're in your

1106
04:33:16.680 --> 04:33:21.360
stomach now, you can feeling being stretched because the whole

1107
04:33:21.479 --> 04:33:23.319
area is connected to your stomach.

1108
04:33:32.119 --> 04:33:36.880
Now We're going to move or move further up to

1109
04:33:37.000 --> 04:33:39.680
your top of your body. And we did the same

1110
04:33:41.479 --> 04:33:47.200
this time, starting with the upper back.

1111
04:33:47.720 --> 04:33:52.880
Put my hands forward over and messive massage in that

1112
04:33:53.200 --> 04:33:59.799
area up to your spine, from the side of your

1113
04:34:00.439 --> 04:34:05.159
up to your spine to someone in the message area

1114
04:34:05.840 --> 04:34:11.799
the muscle tissue wherever a fatty tissue even will be

1115
04:34:12.119 --> 04:34:17.080
possibly from your chest because it's all connected. The chest

1116
04:34:17.319 --> 04:34:17.560
and the.

1117
04:34:17.680 --> 04:34:19.360
Back connect together.

1118
04:34:22.479 --> 04:34:25.759
I'm going to be massaging and just pulling some of

1119
04:34:25.880 --> 04:34:34.159
the skin from your side up. The massage in the area.

1120
04:34:36.799 --> 04:34:38.000
Of your upper back.

1121
04:34:39.520 --> 04:34:46.040
All the way into your spine, and then I'll move

1122
04:34:46.119 --> 04:34:48.919
down a bit and I'll continue with the middle of

1123
04:34:48.959 --> 04:34:56.520
your back doing exactly the same thing. There's gentle as

1124
04:34:58.279 --> 04:34:59.479
deep as you choose.

1125
04:35:08.200 --> 04:35:09.119
Now, I'll move.

1126
04:35:09.000 --> 04:35:13.279
From the other side again and do the exact same

1127
04:35:13.479 --> 04:35:17.439
thing with the top of your back on the other side,

1128
04:35:18.520 --> 04:35:31.840
from pretty much underneath your arm, are you really to

1129
04:35:31.959 --> 04:35:41.959
your spine, and they continue in that all the way down,

1130
04:35:43.759 --> 04:36:00.560
including the allower your middle of your back. I'm gonna

1131
04:36:01.400 --> 04:36:07.959
go to your thighs, the backs of your thighs, and

1132
04:36:08.080 --> 04:36:15.319
the size of your thighs, starting with your right leg

1133
04:36:17.599 --> 04:36:27.880
lesage the back and the side of your thighs gently

1134
04:36:28.200 --> 04:36:28.919
and firmly.

1135
04:36:31.080 --> 04:36:34.720
There's a lot of muscles there, a scenario that can

1136
04:36:34.799 --> 04:36:35.959
be very tense.

1137
04:36:35.759 --> 04:36:40.000
At times and maybe needs a little bit more pressure

1138
04:36:40.240 --> 04:36:43.240
than the rest of the body that's up to you.

1139
04:36:48.159 --> 04:36:54.119
You can gently strike the back of your legs where

1140
04:36:55.080 --> 04:36:59.639
you know obviously your knee joints or underneath your knee

1141
04:36:59.720 --> 04:37:13.240
joints very sensitive, gentle area, and working down to your

1142
04:37:14.040 --> 04:37:22.319
calf muscles. Massage in your calf muscles thoroughly and deeply,

1143
04:37:23.479 --> 04:37:29.200
if you choose, using both hands.

1144
04:37:33.400 --> 04:37:35.599
Fingers, digging deep.

1145
04:37:43.720 --> 04:37:49.080
To your ankles, on the back of your back of

1146
04:37:49.159 --> 04:37:54.279
your ankles, just generally massage in that.

1147
04:37:54.479 --> 04:38:06.279
Area, maybe left in the leg and stretching.

1148
04:38:05.880 --> 04:38:28.599
A little bit. Moving to the right foot massagy and

1149
04:38:31.119 --> 04:38:37.880
the bottom of your fate and the side of your

1150
04:38:37.959 --> 04:38:49.000
fate get leeper, firm enough so they don't tickle.

1151
04:38:54.759 --> 04:38:55.799
Just allow.

1152
04:38:57.959 --> 04:39:00.560
The pleasure that you get from heavy and your feet

1153
04:39:00.680 --> 04:39:10.319
message to just overtake you as I continue to message

1154
04:39:10.360 --> 04:39:19.840
your feet, the bottoms of your feet, the sides your arches,

1155
04:39:20.560 --> 04:39:25.319
your heel. You can put a lot of pressure into

1156
04:39:25.400 --> 04:39:31.439
your heel and it feels amazing, Yet the arches need

1157
04:39:31.560 --> 04:39:39.959
to be a bit more gentle, stretching your toes gently

1158
04:39:42.639 --> 04:39:47.000
and message in the bottoms of your toes with my fingers,

1159
04:39:49.439 --> 04:40:03.200
each one individually. Moving over to the left leg to

1160
04:40:03.360 --> 04:40:11.560
do exactly the same thing, starting at the top of

1161
04:40:11.680 --> 04:40:16.319
the thighs, work in the back of the thighs and

1162
04:40:16.439 --> 04:40:28.840
the side massageant deeply and gently the whole area, working

1163
04:40:28.919 --> 04:40:37.959
all the way down. And this is an area that

1164
04:40:39.119 --> 04:40:46.799
maybe you could like to spend more time relaxing the message.

1165
04:40:49.759 --> 04:40:55.200
So perhaps if you wanted, I could make a future recording.

1166
04:40:55.919 --> 04:41:05.119
Want spend more time on one particular area. She moved

1167
04:41:05.200 --> 04:41:17.840
down to your calf muscles. Massage in your calf muscles

1168
04:41:21.840 --> 04:41:22.959
and gently.

1169
04:41:28.200 --> 04:41:29.159
Moved down.

1170
04:41:31.360 --> 04:41:40.759
Drink into your feet, Massage backs of your feet, bubles

1171
04:41:40.799 --> 04:41:50.959
of your feet. Stretching your toes and massage each toe individually.

1172
04:41:53.720 --> 04:41:59.599
The feeling of pleasure and release. The experience when you're

1173
04:41:59.680 --> 04:42:21.880
having your feet massaged feels really good. Now she turned

1174
04:42:21.959 --> 04:42:33.439
over in your mind. Laying on your back, I's gonna

1175
04:42:33.520 --> 04:42:50.759
start again your unique area in your shoulders, just to

1176
04:42:52.000 --> 04:43:02.000
get back in touch with that area. To move up,

1177
04:43:09.840 --> 04:43:14.840
I can clean my hands a little afresh its now

1178
04:43:15.000 --> 04:43:24.720
being Massage your face dimply starting off with your forehead.

1179
04:43:31.520 --> 04:43:38.560
Your eyes are closed, Just stretch your eyes a little bit,

1180
04:43:39.639 --> 04:43:50.639
pushing up with your eyebrows. Just massage in around, just scalp,

1181
04:43:56.360 --> 04:44:05.799
massage down your cheeks, around your ears, into your chaw

1182
04:44:07.040 --> 04:44:13.919
chiently the side of your neck.

1183
04:44:17.919 --> 04:44:18.159
Chin.

1184
04:44:29.479 --> 04:44:37.119
They just move it down your back, down to your chest,

1185
04:44:40.919 --> 04:44:44.279
starting to put my side in the very top of

1186
04:44:44.400 --> 04:44:45.240
your chest.

1187
04:44:48.840 --> 04:44:49.759
With the collar bone.

1188
04:44:49.880 --> 04:44:54.000
Is your side of the collar bone.

1189
04:44:59.599 --> 04:44:59.880
M hm.

1190
04:45:02.599 --> 04:45:05.720
They just mess out in the hole of the chest,

1191
04:45:14.919 --> 04:45:26.959
moving the chest around. Because it's quite a large area.

1192
04:45:28.919 --> 04:45:36.319
You can move from one side to the next, moving

1193
04:45:36.720 --> 04:45:42.439
my heads underneath you pretty much read your arms up,

1194
04:45:46.799 --> 04:45:52.200
stretching up, stretching some of the muscles of your back in.

1195
04:45:52.240 --> 04:46:06.119
The process, moving up of your chest and then moving

1196
04:46:06.240 --> 04:46:06.880
down again.

1197
04:46:19.639 --> 04:46:25.080
Then allowed my hands to just massage gently and slide

1198
04:46:25.400 --> 04:46:31.919
down towards your stomach, starting in the middle of your chest,

1199
04:46:35.360 --> 04:46:41.880
and then gradually my head's moving apart and a massage

1200
04:46:41.959 --> 04:46:51.520
and sliding at the same time, moving down to just

1201
04:46:51.639 --> 04:47:07.200
below your red cage, moving down then messaging up a game,

1202
04:47:09.959 --> 04:47:13.720
giving your chest all your attention.

1203
04:47:15.119 --> 04:47:29.599
When it needs to feel completely relaxed, remembering.

1204
04:47:29.159 --> 04:47:32.840
That I'm also going to be focusing on your sides

1205
04:47:32.959 --> 04:47:38.560
as well, an area that really doesn't get much attention.

1206
04:47:40.680 --> 04:47:44.240
That feels really good when it's massaged.

1207
04:47:49.159 --> 04:47:53.159
Just stroking my hands down the sides of your body,

1208
04:47:56.959 --> 04:48:00.400
just below your arms, all the way down to your hips.

1209
04:48:10.040 --> 04:48:16.360
Now move into your stomach area. Can stand on one

1210
04:48:16.520 --> 04:48:18.840
side of you like I did when I did your

1211
04:48:18.919 --> 04:48:25.279
lower back. When you do a similar process of just

1212
04:48:25.479 --> 04:48:40.279
stretching the muscles from the side gently massagy from one

1213
04:48:40.439 --> 04:48:49.000
side to the next, move in the whole area from

1214
04:48:49.040 --> 04:48:52.919
blow your ribs all the way down to blow your

1215
04:48:52.959 --> 04:48:53.840
belly button.

1216
04:49:00.759 --> 04:49:04.639
And move around to the outside of you and repeat that.

1217
04:49:11.279 --> 04:49:24.360
Process of relaxing deeply, calmly. You feel the loose, You

1218
04:49:24.520 --> 04:49:31.880
feel free. There's something about having your stomach message. It's

1219
04:49:32.000 --> 04:49:38.639
different from any other parts because we do have a

1220
04:49:38.720 --> 04:49:43.720
tendency fold in different kind of stress in your stomach

1221
04:49:45.159 --> 04:49:53.000
that we may not be aware of. As an now

1222
04:49:53.159 --> 04:50:00.439
message your stomach the front of your stomach, they can

1223
04:50:00.759 --> 04:50:11.360
circles around your baby bottom and then going the other

1224
04:50:11.439 --> 04:50:23.720
way around. The gentleness and of freedom that comes from

1225
04:50:23.959 --> 04:50:33.400
feeling how you're feeling. There's a now move moved down

1226
04:50:34.759 --> 04:50:41.959
the tops of your thighs, muscles massage in them. I

1227
04:50:42.000 --> 04:50:45.159
can do this to your legs at the same time,

1228
04:50:47.360 --> 04:50:56.639
pressing down, massaging deeply those muscles in your thighs, the

1229
04:50:56.799 --> 04:51:05.520
front of your thighs, and moving down to your knees,

1230
04:51:06.479 --> 04:51:19.240
gently massaging your knees, Sliding down your shins, pressure on

1231
04:51:19.400 --> 04:51:31.479
either side of your shins gently, softly but firmly, moving

1232
04:51:31.639 --> 04:51:40.799
down to your ankles, stroking the tops of your feet,

1233
04:51:46.919 --> 04:51:52.360
and then with each foot in each hand, just gently

1234
04:51:52.599 --> 04:52:00.919
massaging the whole of the foot, the top up, the bottom,

1235
04:52:01.720 --> 04:52:09.919
your heel, your ankle, your toast, massaging every part of

1236
04:52:10.080 --> 04:52:10.639
your feet.

1237
04:52:15.479 --> 04:52:21.599
It feels so good. Just let go an enjoy the process.

1238
04:52:27.360 --> 04:52:31.840
Enjoy fear.

1239
04:52:34.240 --> 04:52:48.080
So deeply relaxed, so much comfort, so many feelings.

1240
04:52:49.080 --> 04:52:52.159
To come just from touching your skin.

1241
04:53:02.880 --> 04:53:09.080
And you can just lie there as long as.

1242
04:53:08.919 --> 04:53:22.319
You choose enjoy the fear of deep comfort getting massaged.

1243
04:53:24.959 --> 04:53:53.759
I mean, enjoy fearing deeps. And all we're gonna do

1244
04:53:54.400 --> 04:54:14.439
is blow out some candles. In your mind, there are

1245
04:54:14.479 --> 04:54:24.680
going to be a hundred candles, and you're going to

1246
04:54:24.759 --> 04:54:34.959
blow each one out individually, one by one, starting at

1247
04:54:35.040 --> 04:54:35.599
one hundred.

1248
04:54:36.680 --> 04:54:44.040
As I counted down on my way down to one

1249
04:54:48.560 --> 04:54:50.959
at least time, I say the number.

1250
04:54:56.479 --> 04:55:03.319
You can imagine that candle in front of you, and

1251
04:55:03.360 --> 04:55:13.119
I'd like you to actually physically gently blow that candle out,

1252
04:55:19.479 --> 04:55:33.080
just it's not big blows, just a gentleman, and that candle.

1253
04:55:34.200 --> 04:55:42.159
Will extinguish. And then I'll say the next number.

1254
04:55:43.520 --> 04:55:48.319
We moved down, then you just.

1255
04:55:52.080 --> 04:55:54.119
Plot that one out as well.

1256
04:56:00.119 --> 04:56:08.639
And as we move down the numbers, you'll find yourself

1257
04:56:09.720 --> 04:56:19.520
feeding more, more relaxed. If you need to sleep, you'll

1258
04:56:19.520 --> 04:56:25.479
also find yourself becoming incredibly tired.

1259
04:56:26.639 --> 04:56:38.000
Sleeping. In fact, you may struggle to blow out all

1260
04:56:38.240 --> 04:56:42.720
one hundred these candles.

1261
04:56:49.680 --> 04:56:51.759
As you feel.

1262
04:56:54.439 --> 04:57:22.439
More and more deeply relax more, more deep tied, and

1263
04:57:22.919 --> 04:57:24.799
the fur go down.

1264
04:57:27.439 --> 04:57:28.159
The more.

1265
04:57:29.599 --> 04:57:43.520
Your mind starts to drift, you may find the stop

1266
04:57:43.799 --> 04:57:56.639
listening to me little after a while. And even though

1267
04:57:56.799 --> 04:58:06.240
that maybe background sounds are you'll be aware of those

1268
04:58:06.439 --> 04:58:11.279
sounds at the moment.

1269
04:58:16.279 --> 04:58:17.040
Being may.

1270
04:58:20.279 --> 04:58:21.639
Start just.

1271
04:58:25.159 --> 04:58:27.119
Won't even notice them.

1272
04:58:31.439 --> 04:58:32.119
At all.

1273
04:58:34.680 --> 04:58:45.159
Because they're unimportant. Where I am.

1274
04:58:47.639 --> 04:58:52.319
Look at the sounds of the birds, Li's or Horrist

1275
04:58:52.439 --> 04:58:57.720
the pigeon who likes to say I know sometimes.

1276
04:59:00.040 --> 04:59:00.799
And there's your.

1277
04:59:00.880 --> 04:59:12.479
Play that goes by, maybe traffic and trains in the distance.

1278
04:59:18.720 --> 04:59:21.200
That see it is important.

1279
04:59:22.799 --> 04:59:37.680
Whatsoever or candles you blow out, the less important anything is,

1280
04:59:42.639 --> 04:59:45.520
or candles you blow out.

1281
04:59:49.720 --> 05:00:12.279
The fur seemed to move away, sounds, general date, days, stuff.

1282
05:00:13.520 --> 05:00:18.200
Seems to just bld for way.

1283
05:00:20.400 --> 05:00:27.880
On its side. She feel.

1284
05:00:30.880 --> 05:00:53.319
Calm with every can blow out? Did the next number?

1285
05:00:56.119 --> 05:01:06.479
Did you hear me say? And then reply that candle

1286
05:01:06.560 --> 05:01:39.240
helped too? Sosy so simple. I'm gonna start by introducing

1287
05:01:39.439 --> 05:01:58.040
the first candle some hundred, first candle Sis one hundred.

1288
05:02:02.959 --> 05:02:17.000
When you blow that cattle out, you'll find immediately a

1289
05:02:17.799 --> 05:02:31.720
slight change in how you feel, as well as a

1290
05:02:31.880 --> 05:02:33.240
real sense.

1291
05:02:33.040 --> 05:02:39.119
Of positivity crying within you.

1292
05:02:45.159 --> 05:02:54.880
Relax, a shdow, sleepiness, spending.

1293
05:03:02.799 --> 05:03:12.200
Starting one hundred.

1294
05:03:15.319 --> 05:03:16.040
A cap.

1295
05:03:31.639 --> 05:03:56.479
Nineteen nine and ninety eight.

1296
05:04:21.119 --> 05:06:27.680
L seven nis che che se.

1297
05:07:51.680 --> 05:08:23.000
Ninety eight no.

1298
05:08:49.000 --> 05:12:33.439
Eight eight eighty yes eighty five eight its.

1299
05:13:50.040 --> 05:16:39.479
Sud can't sety eight seventy seven, canned seventy six, candy

1300
05:16:43.200 --> 05:18:03.000
seventy five, candy seventy four, seventy three, candy seventy se

1301
05:18:28.000 --> 05:19:39.360
sete set and sixty nine candle sixty eight, candle sixty seven,

1302
05:19:53.080 --> 05:20:07.840
candle sixty five, country.

1303
05:20:13.000 --> 05:21:32.680
Sixty f K sixty four, kunt sixty sixty sixty one

1304
05:22:00.840 --> 05:24:42.080
sixty fifty fifty eight, fifty fifty six, candle, fifty five candle,

1305
05:24:46.119 --> 05:24:47.520
fifty four.

1306
05:25:12.479 --> 05:25:13.520
Fifty.

1307
05:25:14.759 --> 05:26:03.040
Three and fifty six sticks.

1308
05:26:39.400 --> 05:28:13.279
Stich fift two, fifty, foty nine.

1309
05:28:43.520 --> 05:30:14.639
Can fourteen eighties.

1310
05:30:05.000 --> 05:34:04.959
Forty six, fourty five, thirty.

1311
05:34:02.360 --> 05:36:50.720
Eight, thirty seven, thirty five, sat three.

1312
05:37:15.400 --> 05:40:22.639
Shot, Hi, what you think?

1313
05:41:19.119 --> 05:46:52.479
Wait seven gi, wity si wait five si, chimps wait six.

1314
05:47:21.119 --> 06:00:38.880
Three seven sixt shhhhhh nine sh can or.

1315
06:00:44.680 --> 06:00:52.639
Lego of all of those thoughts, worries, concerns about the past,

1316
06:00:54.479 --> 06:00:59.000
thoughts about the future, and even things you've been thinking

1317
06:00:59.040 --> 06:01:02.560
about today. Just let it all go.

1318
06:01:05.959 --> 06:01:06.680
Because none of.

1319
06:01:06.680 --> 06:01:08.680
It is useful in this moment.

1320
06:01:13.599 --> 06:01:22.880
This is your opportunity to just focus.

1321
06:01:27.720 --> 06:01:36.520
On feeling relaxed, allowing yourself to get in touch with

1322
06:01:36.720 --> 06:01:38.000
that natural.

1323
06:01:39.360 --> 06:01:42.639
Sense of peace.

1324
06:01:45.000 --> 06:01:50.680
That we all have within us. It's available for everyone.

1325
06:01:51.840 --> 06:01:56.720
It just sometimes takes a little bit of effort to

1326
06:01:56.919 --> 06:02:02.959
set up the right time and place in order for

1327
06:02:03.080 --> 06:02:10.000
you to just let go. Because when you do decide

1328
06:02:12.400 --> 06:02:17.720
to let go and relax, that's what your body starts

1329
06:02:17.799 --> 06:02:28.040
to do because you've chosen, You've chosen to just allow

1330
06:02:28.200 --> 06:02:33.919
your body to unwind, and your mind starts to slow.

1331
06:02:33.799 --> 06:02:38.479
Down, and it's a nice feeling.

1332
06:02:40.520 --> 06:02:43.639
It's a nice feeling at the beginning, just to know

1333
06:02:44.799 --> 06:02:55.400
that you have chosen to decide to relax deeply because

1334
06:02:55.599 --> 06:03:01.560
you've made that decision, your body or just follow suit,

1335
06:03:04.119 --> 06:03:08.799
because sometimes all the muscles in your body need is

1336
06:03:09.080 --> 06:03:18.720
just permission from you to relax, because so often we're busy,

1337
06:03:18.959 --> 06:03:23.159
we're going from here to there, we're walking around, and

1338
06:03:23.279 --> 06:03:30.599
we're doing stuff, and the body doesn't have any time

1339
06:03:31.040 --> 06:03:39.720
space to really relax deeply. So it kind of waits

1340
06:03:39.840 --> 06:03:44.439
for you to lead the way, waits for your.

1341
06:03:44.360 --> 06:03:55.479
Permission, and when you do give your permission, you.

1342
06:03:55.560 --> 06:03:59.959
Give the say. So when you say okay, it's time.

1343
06:04:02.080 --> 06:04:02.959
For your body.

1344
06:04:04.319 --> 06:04:13.279
To let go completely relax totally, your body just follows

1345
06:04:16.439 --> 06:04:26.840
something like a breath of relief. Are relax have feeling

1346
06:04:27.840 --> 06:04:31.080
at the end of a day of very physical day

1347
06:04:31.240 --> 06:04:34.919
that you may experience in the past, but you get

1348
06:04:35.040 --> 06:04:38.880
home and you just sit down in a chair, maybe

1349
06:04:38.959 --> 06:04:40.560
you kick your shoes off, and.

1350
06:04:42.040 --> 06:04:47.439
Feels so nice no that you don't have to get

1351
06:04:47.560 --> 06:04:52.599
up again for a little while at least if you choose,

1352
06:04:52.720 --> 06:04:55.200
you can just sit there for maybe an hour to.

1353
06:04:57.880 --> 06:05:08.520
Feels bless all and just by sitting down like that

1354
06:05:10.000 --> 06:05:15.000
your body knows that it's time to relax. Your body

1355
06:05:15.720 --> 06:05:21.240
has been given permission from you. Because it's a mindset.

1356
06:05:22.720 --> 06:05:31.479
In your mind, you're prepared to let go of everything

1357
06:05:33.959 --> 06:05:41.599
and just completely allow all the stress of your body

1358
06:05:42.439 --> 06:05:43.319
to evaporate.

1359
06:05:47.000 --> 06:05:59.720
An intensions can just gradually vanish. It's all.

1360
06:06:00.080 --> 06:06:11.520
It's like magic, really, because that sense of relaxation in

1361
06:06:11.599 --> 06:06:18.799
your body, it's a very natural state. It's not something unusual.

1362
06:06:19.880 --> 06:06:23.119
It may feel unusual when you first start to relax.

1363
06:06:23.400 --> 06:06:27.360
You if you haven't really spent a lot of.

1364
06:06:27.479 --> 06:06:31.840
Time focusing and giving yourself this space to let go

1365
06:06:32.520 --> 06:06:39.279
completely and relax, they seem most stalien, but it isn't.

1366
06:06:40.840 --> 06:06:46.759
It's actually the most natural thing in the world to

1367
06:06:46.919 --> 06:06:57.080
lego completely, to relax totally, the most natural thing in

1368
06:06:57.200 --> 06:07:09.720
the world to allow yourself to feel really calm in

1369
06:07:09.840 --> 06:07:16.639
your mind. And it is almost like a literal unwinding.

1370
06:07:20.319 --> 06:07:25.799
It's like you press a button and all the tension

1371
06:07:26.200 --> 06:07:33.040
just releases. It's like a wheel, like a cog by

1372
06:07:33.119 --> 06:07:37.000
the inside of a clock, just unwinding. And he's watched

1373
06:07:37.119 --> 06:07:41.720
I could see that the little wind up, not that

1374
06:07:41.759 --> 06:07:44.919
it's used, just going the opposite way.

1375
06:07:45.959 --> 06:07:52.040
The energy is to wind up and the energy that.

1376
06:07:52.240 --> 06:08:02.439
Fremetic stress for energy gradually winding down, losing its power,

1377
06:08:03.759 --> 06:08:11.159
losing its strength. There's a sense of relaxation become stronger

1378
06:08:12.360 --> 06:08:23.840
and deeper, and you may find the relaxed you feel,

1379
06:08:25.360 --> 06:08:27.799
your mind starts to wonder.

1380
06:08:30.919 --> 06:08:31.520
Maybe you.

1381
06:08:34.360 --> 06:08:38.560
Seem to stop listening to me for a while, your

1382
06:08:38.680 --> 06:08:44.279
mind goes somewhere else, and you realize you're listening to

1383
06:08:44.439 --> 06:08:50.840
me again, and that's just your mind to drifted to sleep,

1384
06:08:54.040 --> 06:09:05.599
which is quite natural, because sometimes when stressed tents, we

1385
06:09:06.119 --> 06:09:11.439
manage to be aware of what we need we physically

1386
06:09:11.799 --> 06:09:22.080
emotionally need in this moment. But when you allow your

1387
06:09:22.159 --> 06:09:34.360
body and mind to relax completely, you let go all thoughts, concerns, worries, ideas,

1388
06:09:35.840 --> 06:09:40.400
all them go, allow them to drop into the floor.

1389
06:09:45.919 --> 06:09:46.759
You start to.

1390
06:09:48.880 --> 06:09:59.959
Get in touch with the feelings of such relaxation. Feel

1391
06:10:00.080 --> 06:10:08.439
that's so nice to be in touch, the calmness of

1392
06:10:08.599 --> 06:10:17.360
the different body parts as they become looser and looser,

1393
06:10:21.439 --> 06:10:33.759
beven you, breathing seems easier and more natural, efftless, as

1394
06:10:33.840 --> 06:10:40.279
I call it inter story of mouthful note into your aluce.

1395
06:10:42.520 --> 06:10:43.080
Breathing in.

1396
06:10:44.639 --> 06:10:51.319
The comforts and relaxation, and then just breathing out any

1397
06:10:52.560 --> 06:10:59.759
excess remain intentional stress from every part.

1398
06:10:59.599 --> 06:11:00.639
Of body.

1399
06:11:01.959 --> 06:11:02.520
And mind.

1400
06:11:06.200 --> 06:11:11.240
As you start to focus on your mind, maybe you

1401
06:11:11.639 --> 06:11:13.360
existed things.

1402
06:11:15.720 --> 06:11:23.560
Come to a standstill, maybe just much much lower than before,

1403
06:11:26.799 --> 06:11:33.759
because your mind is not really needed when listening to

1404
06:11:33.959 --> 06:11:43.560
my voice, which allows your mind to relax just as

1405
06:11:43.720 --> 06:11:54.720
deep as your body. That's syncreticity between the relaxation of

1406
06:11:54.959 --> 06:12:01.720
your body relaxation shop of your mind.

1407
06:12:04.119 --> 06:12:05.400
Let you know that.

1408
06:12:07.479 --> 06:12:23.360
Feeling completely calm, leaves relaxed is a great healing experience

1409
06:12:27.520 --> 06:12:36.919
has so many positive benefits.

1410
06:12:37.880 --> 06:12:40.720
For your body, mind, and your life.

1411
06:12:43.439 --> 06:12:52.159
To be able to let go everything and to relax completely,

1412
06:12:54.080 --> 06:13:02.439
you know, all parts of everbody and mind. Even your

1413
06:13:02.560 --> 06:13:19.080
body arised, Your muscle surrised, he the skin.

1414
06:13:19.439 --> 06:13:21.639
That covers your body.

1415
06:13:24.159 --> 06:13:31.759
Is relaxed. Every hair.

1416
06:13:34.680 --> 06:13:35.080
You have.

1417
06:13:37.000 --> 06:13:55.000
Also deeply rised, and your brain really starts to feel

1418
06:13:55.400 --> 06:13:56.840
the benefits.

1419
06:13:58.040 --> 06:13:58.400
With this.

1420
06:14:01.119 --> 06:14:13.959
Relaxation. Let's you focus the side of your scalp where

1421
06:14:13.959 --> 06:14:20.240
your brain is. You can start to realize and mactice

1422
06:14:21.840 --> 06:14:27.040
the benefits your brain reas in.

1423
06:14:32.479 --> 06:14:33.880
Inacial brain.

1424
06:14:35.119 --> 06:14:46.400
Continues to react, sends those messages to arrest the body

1425
06:14:49.319 --> 06:14:50.200
to ride.

1426
06:14:51.799 --> 06:14:55.439
To reas.

1427
06:15:00.560 --> 06:15:19.799
Deeply relaxity more completely pa letting of any remain thoughts

1428
06:15:21.720 --> 06:15:31.319
of concerns, allow just to drop to the floor because

1429
06:15:31.560 --> 06:15:40.360
they are not necessary in this moment, this moments of

1430
06:15:40.639 --> 06:16:06.759
deep reaxation and calmness, feeling green with deep, concentrated even calming.

1431
06:16:11.439 --> 06:16:29.959
Relaxing every point to your brain fathing so and comfortable,

1432
06:16:33.200 --> 06:16:38.319
so relaxed and be so.

1433
06:16:41.799 --> 06:16:44.720
Your brain feels.

1434
06:16:45.799 --> 06:16:46.439
Sun light.

1435
06:16:48.720 --> 06:16:57.479
That's so healthy, that sense of deep deep comfort.

1436
06:17:00.040 --> 06:17:03.400
He does allow you.

1437
06:17:07.040 --> 06:17:18.520
To enjoy those ever increase in sensations of comfort, that

1438
06:17:18.720 --> 06:17:32.000
is spreading throughout your body, relaxing each and every muscle

1439
06:17:32.119 --> 06:17:59.560
of your body, deeper, deeper, much deeper than before, much countifort,

1440
06:18:02.080 --> 06:18:08.000
spreading through your body mind.

1441
06:18:10.680 --> 06:18:12.599
Be so.

1442
06:18:14.439 --> 06:18:27.200
Peaceful, calm, so the peaceful.

1443
06:18:29.680 --> 06:18:44.560
Repot of your body, let it go, everything and everything

1444
06:18:48.279 --> 06:18:57.279
so peaceful, calm, so relax.

1445
06:19:02.759 --> 06:19:04.919
Every second.

1446
06:19:05.680 --> 06:19:07.240
The possis.

1447
06:19:10.040 --> 06:19:12.720
Film d.

1448
06:19:15.319 --> 06:19:16.720
D path.

1449
06:19:18.680 --> 06:19:34.000
Las d PA and g las ca.

1450
06:19:37.240 --> 06:19:59.319
Sircond bs F so very bad built to tics such

1451
06:20:00.439 --> 06:20:03.200
peace and comfort.

1452
06:20:07.479 --> 06:20:08.279
All the time.

1453
06:20:11.080 --> 06:20:27.119
Such peace and comfort spread through your body, your mind deeper, deeper,

1454
06:20:30.040 --> 06:20:44.520
such comfort spreading and sinking deeper to be a remuso body.

1455
06:20:47.799 --> 06:20:49.439
Sully feel.

1456
06:20:51.759 --> 06:21:08.119
Amazing, so relaxed, so peaceful, so relers.

1457
06:21:11.560 --> 06:21:12.400
And peace.

1458
06:21:16.000 --> 06:21:17.040
Letting go.

1459
06:21:26.360 --> 06:21:32.840
And do a body scan, focusing on firstly how you

1460
06:21:33.040 --> 06:21:38.639
feel in your body, not trying to change how you feel,

1461
06:21:39.799 --> 06:21:44.759
not trying to relax, not trying to move away from

1462
06:21:44.840 --> 06:21:53.159
any discomfort or stress or a tension, just accepting, observing

1463
06:21:53.319 --> 06:21:57.680
and accepting how you feel in the different parts of

1464
06:21:57.759 --> 06:22:04.720
your body, Just allowing yourself to be exactly as you are,

1465
06:22:08.560 --> 06:22:11.200
to notice to get in touch.

1466
06:22:15.479 --> 06:22:23.880
With how you actually feel in this moment. Start off.

1467
06:22:26.080 --> 06:22:35.159
By focusing on your hands. Just be aware of your hands.

1468
06:22:40.840 --> 06:22:45.319
Like you to move your hands around, Just maybe move

1469
06:22:45.319 --> 06:22:50.919
your fingers a little bit. I've been in closer your

1470
06:22:51.040 --> 06:22:58.560
hands very gently, just so th you can get in

1471
06:22:58.759 --> 06:23:10.919
touch with how your hands and your fingers fell, very

1472
06:23:12.040 --> 06:23:30.000
very slow movements. Focusing now on your feet, if you

1473
06:23:30.159 --> 06:23:34.479
can just do kind of an equivalent with your feet

1474
06:23:35.799 --> 06:23:42.400
you've just done with your hands. Maybe turn in your ankles,

1475
06:23:44.479 --> 06:23:56.599
leving your feet around, moving your toes gently, very very gently,

1476
06:23:56.880 --> 06:24:07.880
and very slowly, noticing the hell your feet feel in

1477
06:24:08.040 --> 06:24:17.720
this moment. Focusing now and your eyes.

1478
06:24:20.720 --> 06:24:21.880
I'd like you to just.

1479
06:24:23.520 --> 06:24:29.319
Focus on your eyelids. Maybe you can open and close

1480
06:24:29.400 --> 06:24:34.119
your eyes a couple of times to really get in touch.

1481
06:24:34.479 --> 06:24:37.919
With how you feel when you do close your eyes.

1482
06:24:40.040 --> 06:24:46.439
The muscle changes in your eyes when you do close them.

1483
06:24:49.319 --> 06:24:55.080
Maybe you're raising your eyebrows. It stretches the tops of

1484
06:24:55.159 --> 06:25:06.279
your eyes, perhaps in your eyes, scrunching up your eyes.

1485
06:25:07.119 --> 06:25:14.400
Just so you can really get in touch all aspects

1486
06:25:15.840 --> 06:25:20.799
of how your eyes fell.

1487
06:25:23.279 --> 06:25:39.119
Right now, now focusing on your thighs, then it just

1488
06:25:39.159 --> 06:25:47.520
starts you to gently tense your thighs, just very very gently,

1489
06:25:49.840 --> 06:25:51.599
just enough to.

1490
06:25:51.720 --> 06:26:04.319
See you can become more achuned to the physical sensation.

1491
06:26:05.439 --> 06:26:10.560
Of your upper legs, the front of your thighs, and

1492
06:26:10.680 --> 06:26:24.040
the backs of your thine noticing and observing how your

1493
06:26:24.240 --> 06:26:37.439
thighs feel. Right now, moving your focus.

1494
06:26:38.759 --> 06:26:45.240
To the back of your neck, just noticing the back

1495
06:26:45.360 --> 06:26:45.919
of your neck.

1496
06:26:47.439 --> 06:26:52.799
The muscles, of course, they lead to the side of

1497
06:26:52.919 --> 06:26:57.479
your neck. They also lead to the top of your back,

1498
06:26:59.680 --> 06:27:04.840
which lead to your shoulders. So as you focus on

1499
06:27:05.479 --> 06:27:10.799
the back of your neck, maybe you can move your

1500
06:27:11.000 --> 06:27:19.720
head gently upwards as if you're looking up, maybe moving

1501
06:27:19.799 --> 06:27:27.639
your head down as if you're looking down. Perhaps moving

1502
06:27:27.680 --> 06:27:37.880
your head side to side, right left by very slowly,

1503
06:27:40.319 --> 06:27:46.439
very gently. I'm not trying to force anything.

1504
06:27:48.200 --> 06:27:53.240
It has to be very very gentle.

1505
06:27:55.880 --> 06:27:57.919
Just so you can.

1506
06:27:59.400 --> 06:28:00.959
Be you are.

1507
06:28:02.639 --> 06:28:12.080
In touch with the feelings, with the sensations, the physical

1508
06:28:13.479 --> 06:28:22.720
sensations of how back of your neck feels right now.

1509
06:28:30.279 --> 06:28:30.720
As we.

1510
06:28:32.720 --> 06:28:41.319
Now focus on the tops of your arms, the parts

1511
06:28:41.439 --> 06:28:46.119
where your biceps and dry SIPs are between your elbow

1512
06:28:46.240 --> 06:28:54.840
and your shoulders. To focus on those parts, the tops

1513
06:28:54.919 --> 06:29:02.439
of your arms, you may like to just tense but

1514
06:29:03.119 --> 06:29:06.560
very very gently.

1515
06:29:08.040 --> 06:29:11.799
And slowly, so.

1516
06:29:11.880 --> 06:29:21.479
You're straining or putting any pressure whatsoever on your arms.

1517
06:29:24.200 --> 06:29:31.599
It's just slowly a can gain more of a sense

1518
06:29:31.880 --> 06:29:36.599
of how your uper arts.

1519
06:29:37.919 --> 06:29:39.119
Of feeling.

1520
06:29:41.080 --> 06:29:52.959
In this moment, just noticing as you gently, very gently

1521
06:29:54.880 --> 06:29:56.560
and slowly.

1522
06:29:57.840 --> 06:30:01.400
Tightening the muscles and they're like.

1523
06:30:05.799 --> 06:30:06.159
I just.

1524
06:30:08.360 --> 06:30:11.159
Our tops of your arms feel.

1525
06:30:13.759 --> 06:30:14.240
Right now.

1526
06:30:23.680 --> 06:30:34.159
Our focus when your stomach, the area the lower captain

1527
06:30:34.400 --> 06:30:40.279
area below your pal button, living all the way down

1528
06:30:43.720 --> 06:30:54.360
to your hips, just above your grind. Maybe I got

1529
06:30:54.479 --> 06:31:04.880
to dance these muscles in the area very very champlain.

1530
06:31:07.799 --> 06:31:08.880
And slowly.

1531
06:31:14.520 --> 06:31:18.919
If that's a difficult thing to do, maybe you can

1532
06:31:19.119 --> 06:31:29.639
just move your body, pushing your stomach up, maybe move

1533
06:31:29.799 --> 06:31:35.720
a little bit of a side lease no hips, just so.

1534
06:31:37.439 --> 06:31:46.919
Get in hell your lower up to an area.

1535
06:31:50.439 --> 06:31:52.439
Is feeling.

1536
06:31:54.799 --> 06:31:55.759
In this moment.

1537
06:32:02.360 --> 06:32:06.560
Just not to send the physical.

1538
06:32:07.720 --> 06:32:14.319
Sensations real lower abdomen.

1539
06:32:24.680 --> 06:32:28.720
As, your attention.

1540
06:32:30.720 --> 06:32:40.560
To your mouth, not to sit in your lips, the

1541
06:32:40.799 --> 06:32:48.959
inside your mouth, the teeth who guns in your tongue,

1542
06:32:58.599 --> 06:32:58.959
just not.

1543
06:32:59.159 --> 06:32:59.799
To send.

1544
06:33:01.240 --> 06:33:04.599
Have your tongue and your mouth feels.

1545
06:33:07.200 --> 06:33:07.240
It.

1546
06:33:07.400 --> 06:33:16.360
May help by moving your tongue around your mouth, living

1547
06:33:16.479 --> 06:33:18.119
into your left.

1548
06:33:19.599 --> 06:33:22.799
Maybe pressing it gently against.

1549
06:33:23.799 --> 06:33:28.319
The side of your mouth, and then to the right,

1550
06:33:29.880 --> 06:33:36.919
gently to the side of your mouth, perhaps pressing up

1551
06:33:37.040 --> 06:33:41.840
against it the top of your mouth, and then down

1552
06:33:42.799 --> 06:33:53.159
gently against the bottom of your mouth, always very slowly.

1553
06:33:55.959 --> 06:34:00.599
And a very very chat.

1554
06:34:05.400 --> 06:34:21.439
So you can't be aware how you feel in your

1555
06:34:21.560 --> 06:34:22.520
mouth area.

1556
06:34:33.840 --> 06:34:54.319
Now have to focus on your wrists and I ask

1557
06:34:54.599 --> 06:35:01.040
you to maybe just Rotta can wrists.

1558
06:35:02.599 --> 06:35:13.479
With your hands in a circular motion very gently and slowly,

1559
06:35:16.159 --> 06:35:36.040
just slowly again, feel the sensations that you are currently

1560
06:35:37.759 --> 06:35:52.479
experiences in your wrists. Perhaps smooth in your hands up

1561
06:35:52.840 --> 06:35:53.919
and down.

1562
06:35:56.319 --> 06:35:58.360
Again, very.

1563
06:36:00.919 --> 06:36:48.080
Very check Srry Chanson start trips lower back.

1564
06:36:53.520 --> 06:36:59.400
A back parts, just a bow of your hips.

1565
06:37:03.400 --> 06:37:15.919
Where your coxics are the whole area which also really

1566
06:37:16.119 --> 06:37:23.279
does include the side of your body, because those muscles

1567
06:37:23.319 --> 06:37:34.080
are very much connected as those muscles also move into

1568
06:37:34.200 --> 06:37:43.520
your hyperia, connecting too your buttocks, sides of your apps

1569
06:37:52.080 --> 06:38:02.759
and if you're physically able to do so, very gently,

1570
06:38:04.919 --> 06:38:14.959
just your body and slightly, very slowly.

1571
06:38:17.439 --> 06:38:30.639
Some side to side, just enough to engage.

1572
06:38:35.080 --> 06:38:53.119
How you feel your low back, perhaps sickly, with your

1573
06:38:53.319 --> 06:38:55.080
heads gently.

1574
06:38:56.919 --> 06:38:57.880
Up and down.

1575
06:39:01.439 --> 06:39:04.360
Gently and slightly.

1576
06:39:07.000 --> 06:39:21.599
In order to the touch with physical sensations of your

1577
06:39:21.759 --> 06:39:47.360
love back between your attension.

1578
06:39:50.400 --> 06:39:51.680
To your Joe.

1579
06:39:54.599 --> 06:40:00.919
An area of fution, O my help to the where

1580
06:40:01.000 --> 06:40:18.000
your ears are your jaw. You jest.

1581
06:40:19.959 --> 06:40:30.200
It's okay to do sid gently open your mouth wide,

1582
06:40:30.759 --> 06:40:34.080
I stretching just very.

1583
06:40:34.639 --> 06:40:35.680
Jently and.

1584
06:40:38.680 --> 06:40:47.520
Slowly open in your mouth, having close in your mouth.

1585
06:40:49.560 --> 06:41:08.880
Very gently and slowly eight touch.

1586
06:41:16.479 --> 06:41:18.080
Joe Fans.

1587
06:41:48.479 --> 06:41:52.720
SA chest.

1588
06:42:03.040 --> 06:42:10.799
Don't need to do anything to move your chest because

1589
06:42:10.880 --> 06:42:22.080
it moves every time we pray. It moves supery gently

1590
06:42:24.000 --> 06:42:42.240
and supperly automatically with each bread you takes. You focus

1591
06:42:42.840 --> 06:43:29.360
on your chest feels when you pray. Leave in your

1592
06:43:29.639 --> 06:43:45.080
focus to your forearms. John Albis, maybe a want say

1593
06:43:47.639 --> 06:43:56.959
very checkly it tains the muscles.

1594
06:43:57.560 --> 06:43:58.799
In your farms.

1595
06:44:02.279 --> 06:44:02.919
I need to.

1596
06:44:04.400 --> 06:44:36.040
Fill it words as well, y gently and spuly, jack

1597
06:44:36.200 --> 06:44:41.759
gy and softly.

1598
06:44:45.759 --> 06:45:17.040
Sad form dilpons focus.

1599
06:45:23.639 --> 06:45:30.319
The rest of your bank of upper bank.

1600
06:45:34.560 --> 06:45:35.959
And the middle.

1601
06:45:37.279 --> 06:45:59.840
The middle band. Again, this part of your bodys goose

1602
06:46:00.759 --> 06:46:01.959
every time.

1603
06:46:02.479 --> 06:46:18.680
Cry when you're like to sund, usually by should stir.

1604
06:46:21.479 --> 06:46:28.799
Of back in the mid or a back. He can

1605
06:46:28.959 --> 06:46:30.599
really fill.

1606
06:46:32.759 --> 06:47:34.639
That chant and remount new focus into area. But eks.

1607
06:47:36.759 --> 06:48:13.639
Cry that muscles d badis in the mid section de

1608
06:48:13.880 --> 06:48:33.680
side de sund how my hips fail right now? He can.

1609
06:48:36.159 --> 06:48:50.119
Very very gently in my hips maybe side to side.

1610
06:48:51.200 --> 06:49:57.360
And gently hint. Everything starts to slow down, including.

1611
06:49:56.919 --> 06:49:59.240
The thoughts in your mind.

1612
06:50:00.639 --> 06:50:10.759
And your mind itself just starts to gradually. It doesn't

1613
06:50:10.840 --> 06:50:18.400
have to be instant, but just gradually starting too. It's

1614
06:50:18.400 --> 06:50:27.479
almost like time is storing chin. It's a slower pace

1615
06:50:30.000 --> 06:50:35.159
to maybe what you're used to in your day to

1616
06:50:35.279 --> 06:51:01.959
day life. It's a slower movement of energy, very small

1617
06:51:02.279 --> 06:51:10.319
movements which make up the larger movements, which is always

1618
06:51:10.360 --> 06:51:18.040
the case. Now when you move your hand, it might

1619
06:51:18.159 --> 06:51:22.000
seem like it's one movement, but it's lots of minute

1620
06:51:22.799 --> 06:51:33.880
different muscles moving in accordance with each other. And what

1621
06:51:34.200 --> 06:51:47.279
happens in this space that we're sharing is we move from.

1622
06:51:49.919 --> 06:51:52.560
That big.

1623
06:51:57.000 --> 06:52:14.080
Movement into those smaller movements. Starting to focus on how

1624
06:52:14.159 --> 06:52:21.439
your body feels, not just as a whole, not just oh,

1625
06:52:21.520 --> 06:52:26.040
i'm feeling this way. I'm feeling stressed or tense, or

1626
06:52:26.520 --> 06:52:31.720
I'm feeling relaxed and calm. I'm feeling this way, I'm

1627
06:52:31.759 --> 06:52:43.200
feeling that way. Starting to notice that your body begins

1628
06:52:43.319 --> 06:52:44.319
to present to you.

1629
06:52:47.680 --> 06:52:50.400
Small feelings.

1630
06:52:51.439 --> 06:53:08.680
Around your body, small physical sensations in your legs, whether

1631
06:53:09.080 --> 06:53:21.880
pleasurable or not. Maybe resisting the temptation to label them

1632
06:53:24.759 --> 06:53:32.400
or to judge them those feelings, just thinking them, thinking

1633
06:53:32.439 --> 06:53:45.599
about them is just being neutral, just feelings, not being

1634
06:53:46.680 --> 06:53:53.880
particularly concerned, just noticing what your body.

1635
06:53:56.360 --> 06:53:57.000
Is telling you.

1636
06:54:04.959 --> 06:54:11.279
Feelings in your arms, instead of feeling the hole of

1637
06:54:11.400 --> 06:54:13.759
the arm, maybe.

1638
06:54:13.759 --> 06:54:15.000
Notice those.

1639
06:54:16.759 --> 06:54:30.639
Individual feelings, all those different muscles and the skin, the

1640
06:54:30.919 --> 06:54:37.040
hairs of your arms, all the internal parts of your arms,

1641
06:54:37.200 --> 06:54:56.439
the veins, the bones, Just being aware of maybe your

1642
06:54:56.560 --> 06:55:04.720
elbow on your right arm has a certain feeling. Maybe

1643
06:55:05.000 --> 06:55:06.479
your left wrist.

1644
06:55:08.240 --> 06:55:09.240
Also has.

1645
06:55:12.200 --> 06:55:33.000
Its own individual physical sensation. What about your forearm or

1646
06:55:33.080 --> 06:55:45.279
your right arm, your right forearm. There may not be

1647
06:55:45.439 --> 06:55:53.439
any particular feeling that you could even give a name to,

1648
06:55:57.200 --> 06:56:01.560
may not feel like anything other than just a feeling.

1649
06:56:02.479 --> 06:56:14.520
You know it's there. The feelings in your shoulders, perhaps

1650
06:56:14.599 --> 06:56:18.360
your shoulders when you think about them, kind of almost

1651
06:56:18.520 --> 06:56:23.439
like they're the same, you know, the same feeling.

1652
06:56:24.880 --> 06:56:28.159
Almost like you both of your shoulders are just one thing.

1653
06:56:29.959 --> 06:56:30.880
Of course they're not.

1654
06:56:39.520 --> 06:56:44.880
And when you focus on your left shoulder and then

1655
06:56:44.959 --> 06:56:51.560
on your right shoulder, maybe find that you move the

1656
06:56:51.720 --> 06:57:03.000
muscles a little bit, maybe tense the muscles gently, noticing.

1657
06:57:03.759 --> 06:57:09.080
The difference in each shoulder.

1658
06:57:20.479 --> 06:57:36.319
Your lower back, the left side of your lower back

1659
06:57:36.520 --> 06:57:47.959
and the right side of your lower back of course

1660
06:57:48.040 --> 06:58:00.279
that connection to your buttocks and to your hips, and

1661
06:58:00.400 --> 06:58:13.799
also moving up into the middle of your back. And

1662
06:58:13.959 --> 06:58:17.880
sometimes like right now, actually I want to focus on

1663
06:58:18.000 --> 06:58:23.639
their part. When I focused on my buttocks and then

1664
06:58:23.680 --> 06:58:27.919
I focused on the middle of my back, I almost

1665
06:58:28.000 --> 06:58:30.759
felt like the muscles in my lower back were being

1666
06:58:31.119 --> 06:58:42.560
stretched very gently, just stretched a little bit. Even though

1667
06:58:42.599 --> 06:58:49.279
I wasn't doing anything to try to stretch.

1668
06:58:50.880 --> 06:58:53.279
Your lower back, it just seemed to happen.

1669
06:58:54.520 --> 06:58:55.919
The feeling of.

1670
06:58:58.159 --> 06:59:05.599
Very leap stretching your lower back.

1671
06:59:11.319 --> 06:59:32.360
Comes along. I have feeling in your chest, just noticing

1672
06:59:36.759 --> 06:59:45.599
what sensations you are experiencing in your chest right now,

1673
06:59:58.040 --> 07:00:01.720
And there's so much of the chest. Of course, there's

1674
07:00:01.759 --> 07:00:04.040
the collar bone leading to the chest.

1675
07:00:04.840 --> 07:00:05.279
You've got the.

1676
07:00:05.400 --> 07:00:11.040
Chest bone, You've got the muscles.

1677
07:00:13.080 --> 07:00:20.400
In your chest. Of course, if you're female, there's possibly

1678
07:00:20.479 --> 07:00:21.119
the breasts.

1679
07:00:22.520 --> 07:00:30.639
If you're male, you've got the different well why not

1680
07:00:30.759 --> 07:00:31.880
that different these days, But.

1681
07:00:34.040 --> 07:00:35.200
There may be more.

1682
07:00:36.919 --> 07:00:43.240
Muscles at the top of the chest, but at the

1683
07:00:43.400 --> 07:00:47.080
side underneath it's pretty much the same.

1684
07:00:47.880 --> 07:00:49.080
Whether you're a man or a woman.

1685
07:00:49.959 --> 07:00:55.720
There's muscles there, muscles that stretch out to your back

1686
07:00:56.919 --> 07:01:00.639
as well as breast tissue stretches and who's into your

1687
07:01:00.720 --> 07:01:24.000
back to just being aware of your chest, being with

1688
07:01:24.439 --> 07:01:43.919
whatever feeling there is in your chest. And when I

1689
07:01:44.119 --> 07:01:52.119
noticed I focus on my chest, I feel it in

1690
07:01:52.279 --> 07:01:56.840
my back and my upper back. I mean, I guess

1691
07:01:56.959 --> 07:01:59.840
the obvious reason would be because you know, I agree

1692
07:02:00.080 --> 07:02:11.119
it in and it stretches my chest and my back.

1693
07:02:11.000 --> 07:02:11.759
At the same time.

1694
07:02:19.680 --> 07:02:20.759
It feels.

1695
07:02:23.599 --> 07:02:35.479
It feels okay, it doesn't feel a little bit of

1696
07:02:35.599 --> 07:02:36.840
pain in my right.

1697
07:02:38.599 --> 07:02:44.720
Chest a little bit not pain, but little discomfort, maybe.

1698
07:02:46.200 --> 07:02:57.080
Stiffness possibly, I don't know. Notice my shoulders also wanting to.

1699
07:02:59.400 --> 07:03:04.080
Flex for some reason. I think that's probably part of

1700
07:03:04.240 --> 07:03:12.560
my other back. That connection between my shoulders and my

1701
07:03:12.639 --> 07:03:18.200
other back because I can move my shoulders and stretch

1702
07:03:18.360 --> 07:03:25.759
the muscles in my back, moving the shoulders backwards up,

1703
07:03:27.799 --> 07:03:31.599
which then moves to I think it's the scapulous.

1704
07:03:33.560 --> 07:03:45.240
In your back. It feels quite nice.

1705
07:03:45.279 --> 07:03:54.040
Actually, a good thing about this is you can, if

1706
07:03:54.119 --> 07:04:07.599
you want to, you can just flex or stimulate the

1707
07:04:07.799 --> 07:04:14.520
various muscles in your body gently in order to get

1708
07:04:15.759 --> 07:04:25.400
more of a sense of how they feel. And when

1709
07:04:25.400 --> 07:04:35.000
you're relaxing, you do tense and muscle, then you let

1710
07:04:35.080 --> 07:04:36.880
it go and let it relax.

1711
07:04:38.119 --> 07:04:39.759
It relaxes.

1712
07:04:41.840 --> 07:04:52.479
Way more than it would normally. Then you have to feel.

1713
07:04:54.279 --> 07:04:57.799
That you're able to do that. There's no point in

1714
07:04:57.919 --> 07:05:01.200
doing it if there's a an issue.

1715
07:05:02.720 --> 07:05:08.200
With the per part of your body. You need to

1716
07:05:08.279 --> 07:05:18.680
be gentle with yourself at all times when relax in deeply.

1717
07:05:21.720 --> 07:05:28.479
It's I important to be kind to yourself.

1718
07:05:36.040 --> 07:05:44.520
As you notice your mind, How much has your mind

1719
07:05:44.840 --> 07:05:51.319
slowed down since we started this recording?

1720
07:06:07.360 --> 07:06:08.360
How came.

1721
07:06:12.040 --> 07:06:23.680
And peaceful is your mind right now with nothing to

1722
07:06:23.799 --> 07:06:33.639
think about and just my voice to listen to? Because

1723
07:06:33.759 --> 07:06:44.720
you know the intention behind this recording, this relaxation at

1724
07:06:44.759 --> 07:06:51.159
the very least, for you to feel more relaxed at

1725
07:06:51.240 --> 07:06:54.560
the end of the recording than you did at the beginning.

1726
07:06:59.680 --> 07:07:11.560
At the very least, your mind to slow down because

1727
07:07:11.639 --> 07:07:25.959
your body continues to relax, because that's what you want

1728
07:07:27.680 --> 07:07:35.200
to happen. That's what you expect.

1729
07:07:38.799 --> 07:07:39.720
To happen.

1730
07:07:45.479 --> 07:08:03.959
For relaxation, to fill your body, maybe calm your mind

1731
07:08:05.439 --> 07:08:12.959
to the point of boredom when you start maybe to

1732
07:08:18.599 --> 07:08:55.119
drift away. Drifting it's almost as.

1733
07:08:55.040 --> 07:08:55.759
If you're.

1734
07:08:58.880 --> 07:09:07.080
Move ever away from your body in your mind, just

1735
07:09:07.400 --> 07:09:19.240
leaving them there. Kind of liking it an escape pod

1736
07:09:20.000 --> 07:09:24.200
and a spaceship, a movie, a space movie, you know

1737
07:09:24.319 --> 07:09:26.000
when it gets a little part in it.

1738
07:09:27.840 --> 07:09:28.959
Since the month.

1739
07:09:30.639 --> 07:09:44.720
Far away from the spaceship, save the dream.

1740
07:09:52.959 --> 07:10:54.919
And continue to re a pace.

1741
07:11:25.400 --> 07:11:26.360
And the peace.

1742
07:11:47.319 --> 07:11:48.959
And focusing on that.

1743
07:11:51.159 --> 07:12:03.560
Fee of those individually, all parts of your body that

1744
07:12:06.919 --> 07:12:10.319
relaxing one by one.

1745
07:12:17.959 --> 07:12:18.520
You may.

1746
07:12:20.200 --> 07:12:21.200
Find that.

1747
07:12:25.560 --> 07:12:26.720
Every now and then.

1748
07:12:29.520 --> 07:12:40.319
He realized that you weren't listening to my voice. It

1749
07:12:40.479 --> 07:12:52.080
gives your mind started to imagine something different, maybe started

1750
07:12:52.200 --> 07:13:00.759
to almost move into some kind of a dream state.

1751
07:13:05.599 --> 07:13:08.240
And then you become aware of my voice again.

1752
07:13:11.840 --> 07:13:14.279
And even though you may.

1753
07:13:16.119 --> 07:13:21.119
Want to focus on my voice, you may also wish

1754
07:13:21.439 --> 07:13:34.799
to allow your mind to just drift naturally into that

1755
07:13:35.119 --> 07:13:57.360
space and comfort and safety as you feel or comfort

1756
07:13:59.200 --> 07:14:06.159
spreading through your body like a warm blanket.

1757
07:14:09.599 --> 07:14:10.279
Covering you.

1758
07:14:12.560 --> 07:14:24.240
Champlain, keeping your body at just the perfect temperature.

1759
07:14:34.599 --> 07:14:45.000
And even if you can hear background sounds, they just

1760
07:14:46.439 --> 07:14:57.240
don't seem to matter anymore. There's that sense of.

1761
07:15:00.000 --> 07:15:16.759
Peace spreads through your mind like a gentle breeze, yes,

1762
07:15:16.919 --> 07:15:29.360
strong enough to blow away all negativity, strong enough to

1763
07:15:32.840 --> 07:15:42.919
remove from your mind any anxiety or stress that was

1764
07:15:43.159 --> 07:15:58.720
there before, and blow away any other thoughts or feelings that.

1765
07:16:01.159 --> 07:16:09.919
Just don't fit with the sense.

1766
07:16:17.080 --> 07:16:48.680
Relaxation. That it's filly your body and your mind. Unless

1767
07:16:48.720 --> 07:16:55.040
you focus on your mind and count down from ten

1768
07:16:55.439 --> 07:17:04.279
down to one. With each number you hear, your mind

1769
07:17:07.599 --> 07:17:34.360
become slightly relaxed, just just slightly. From ten down to nine,

1770
07:17:35.159 --> 07:17:42.639
just a slime moment. Nine down to eight, just another

1771
07:17:44.560 --> 07:17:59.319
school change in how you feel. Eight down to seven

1772
07:18:02.520 --> 07:18:08.400
feelings is a gap, almost like a gap that starts

1773
07:18:08.759 --> 07:18:17.759
to get wider, the gap between those feelings that you

1774
07:18:18.040 --> 07:18:25.400
used to have in your mind compared to the feelings

1775
07:18:25.560 --> 07:18:33.439
you have that growing now, feelings of comfort and security

1776
07:18:33.639 --> 07:18:44.520
and confidence, and the gap become the wider, made down.

1777
07:18:44.400 --> 07:18:47.000
To seven, seven, down to six.

1778
07:18:50.759 --> 07:18:55.840
When you get to five, your mind will start to

1779
07:18:57.159 --> 07:19:08.680
have a certain physics, a cool sensation. It's like there's

1780
07:19:08.680 --> 07:19:15.520
a magnet outside of your head sucking the tension and

1781
07:19:15.959 --> 07:19:23.639
stress and any remaining feelings that you don't want, sucking

1782
07:19:23.720 --> 07:19:33.119
them out through your skull, and a down to form.

1783
07:19:34.799 --> 07:19:40.040
You can start to really experience that sense of.

1784
07:19:41.520 --> 07:19:52.040
Not just emptiness, but space, a place full of fresh air,

1785
07:19:57.080 --> 07:20:03.919
place where you can stretch. It's almost as if you

1786
07:20:04.159 --> 07:20:09.040
go down to four and three, your mind is expanding

1787
07:20:09.720 --> 07:20:12.200
with this sense.

1788
07:20:14.840 --> 07:20:16.240
Of peace.

1789
07:20:17.520 --> 07:20:27.840
And tranquility growing as it moved down to When you

1790
07:20:27.959 --> 07:20:37.959
get to one, mind just feels exactly how you want

1791
07:20:38.119 --> 07:20:43.040
to feel, almost.

1792
07:20:45.680 --> 07:21:00.880
Perfect fear, then maybe a sensation that you like to keep.

1793
07:21:03.840 --> 07:21:14.680
A place that's safe, where nothing can affect you at all,

1794
07:21:26.360 --> 07:21:31.080
and you can stay in that that space of comfort

1795
07:21:31.159 --> 07:21:40.919
and confidence, confident in your own ability to create this

1796
07:21:41.840 --> 07:21:48.119
space and this fear and comfort within your own mind.

1797
07:21:49.400 --> 07:21:59.319
Just by counting ten down to one. And this is

1798
07:21:59.439 --> 07:22:02.200
something that you can do yourself.

1799
07:22:03.200 --> 07:22:10.279
When you're on your own, a time when you can

1800
07:22:10.400 --> 07:22:18.880
maybe sit down, maybe just for a few minutes, close

1801
07:22:18.959 --> 07:22:29.720
your eyes. It just counts slowly from ten down to

1802
07:22:29.919 --> 07:22:47.200
one and the experience these feelings in your mind. And

1803
07:22:47.319 --> 07:22:51.919
when you feel that way in your mind, your body

1804
07:22:54.840 --> 07:23:06.479
copies your mind and then feeling it's spread through your

1805
07:23:07.400 --> 07:23:14.080
spine and your nervous system into every part of your body,

1806
07:23:16.159 --> 07:23:30.360
travels through your blood stream, heathing and relaxing every article

1807
07:23:30.520 --> 07:23:47.880
of your existence. And we can practice this a few

1808
07:23:48.000 --> 07:23:55.880
times before the end of the recording, and then you

1809
07:23:56.000 --> 07:23:58.759
can practice.

1810
07:23:58.279 --> 07:24:04.080
On your own. And each time you count from ten

1811
07:24:05.119 --> 07:24:06.159
about one.

1812
07:24:10.639 --> 07:24:20.119
The feelings of comforts and calmness and deep, deep relaxation

1813
07:24:21.360 --> 07:24:38.439
becomes stronger, deeper, feely your mind, your brain with these

1814
07:24:39.639 --> 07:24:50.479
positive chemicals spread through your body, relaxing you so quickly,

1815
07:24:52.520 --> 07:24:55.880
relaxing your whole body and mind.

1816
07:24:58.479 --> 07:25:12.119
So very, very easily, just by counting ten down to one.

1817
07:25:17.279 --> 07:25:20.919
So we're gonna do now. I'm gonna count from ten

1818
07:25:21.119 --> 07:25:22.000
down to one.

1819
07:25:23.080 --> 07:25:27.560
I'd like you to repeat the number after me. So

1820
07:25:27.680 --> 07:25:34.840
when I say ten, you can just repeat to yourself.

1821
07:25:36.200 --> 07:25:36.439
Ten.

1822
07:25:42.080 --> 07:25:51.439
Just notice, be aware of how you feel in your

1823
07:25:51.520 --> 07:26:01.119
mind and your body. Then when I say nine, you

1824
07:26:01.200 --> 07:26:17.000
can repeat to your son. Nine became noticing increase in

1825
07:26:17.279 --> 07:26:25.200
comfort and calmness in your mind and in your body.

1826
07:26:31.200 --> 07:26:40.639
The same when the same eight. We's say seven, six,

1827
07:26:43.240 --> 07:26:53.000
let's say five four, when I's say three.

1828
07:26:57.240 --> 07:26:57.439
Two.

1829
07:27:02.159 --> 07:27:08.080
Lastly you want to say one? Can you be that number?

1830
07:27:15.520 --> 07:27:19.520
And of course when you do this on your own

1831
07:27:21.040 --> 07:27:26.000
without listening to me, you can say the numbers or

1832
07:27:26.040 --> 07:27:36.319
whatever speed that you feel is necessary for you, so

1833
07:27:36.560 --> 07:27:42.479
you can adapt. So you feel you want to say

1834
07:27:42.599 --> 07:27:48.439
the numbers ten down to one faster than I do,

1835
07:27:50.240 --> 07:27:52.759
then you go ahead and do that. Or if you

1836
07:27:52.959 --> 07:27:56.119
feel when you do it yourself that.

1837
07:27:56.200 --> 07:27:58.319
You'd like to have more.

1838
07:28:00.200 --> 07:28:06.439
Or space between the numbers, maybe take a lot longer

1839
07:28:07.720 --> 07:28:13.599
to get from ten all the way down to one,

1840
07:28:17.840 --> 07:28:30.319
that's your choice also to do. So I'm going a

1841
07:28:30.479 --> 07:28:38.840
cow from ten down to one, and when I get

1842
07:28:38.919 --> 07:28:43.279
to one, that will be the end of this recording.

1843
07:28:45.959 --> 07:28:49.880
Let's of course you're listening with music, and the music

1844
07:28:50.000 --> 07:28:51.279
will continue.

1845
07:28:58.479 --> 07:29:11.200
Ten No.

1846
07:29:36.560 --> 07:34:51.720
Eight in twenty ninety, eighteen, seventeen, sixteen, fifty fourteen, thirty twelve, eleven, ten, nine, eight, seven, six, five, four.

1847
07:34:55.759 --> 07:35:01.439
Three two.

1848
07:35:07.720 --> 07:35:25.040
One. Now open your eyes noticin how you physically film

1849
07:35:26.439 --> 07:35:34.439
having counted down from twenty to one, allowing stress tension

1850
07:35:34.919 --> 07:35:39.560
to leave through your fingertips and your toes, and as

1851
07:35:39.599 --> 07:35:41.599
you focus on your fingertips.

1852
07:35:43.200 --> 07:35:45.639
Maybe they feel a little bit tingly.

1853
07:35:47.799 --> 07:35:54.439
Just suppost quite understanding, considering attention has been exiting your

1854
07:35:54.520 --> 07:36:03.439
body through your fingertips. So now I'm going to count

1855
07:36:03.520 --> 07:36:05.080
from twenty down to one again.

1856
07:36:05.560 --> 07:36:06.400
This time.

1857
07:36:10.439 --> 07:36:16.200
You can feel relief of tension and stress and the

1858
07:36:16.319 --> 07:36:28.400
anxiety that you may have leaving through your stomach. Just

1859
07:36:28.959 --> 07:36:33.680
leaving through your stomach, almost as if it's just releasing

1860
07:36:35.319 --> 07:36:40.680
the whole of your stomach or evil to just above

1861
07:36:40.759 --> 07:36:45.240
your chest or below your chest, rather so surrounding.

1862
07:36:44.639 --> 07:36:46.880
Your belly by an area, the whole area.

1863
07:36:49.000 --> 07:36:53.599
You can feel the tension of your body where there's left,

1864
07:36:53.880 --> 07:36:59.159
just releasing from the area, and you may notice that

1865
07:36:59.279 --> 07:37:07.279
your stomach become very replexed as my countdown twenty, that's

1866
07:37:07.400 --> 07:38:38.799
what now twenty nineteen, eighteen, seventeen, sixteen, fifty, fourteen, thirteen, twelve, eleven, nine, eight, seven, six, five, four, three, two,

1867
07:38:44.200 --> 07:38:51.919
one can maybe ice again. You can choose, but you

1868
07:38:52.000 --> 07:38:57.840
can just keep them closed because it feels relaxing. Just

1869
07:38:58.000 --> 07:39:03.240
notice saying a stomach feels Notice as your focus just

1870
07:39:04.040 --> 07:39:09.119
a little scared of your body. Just notice your body

1871
07:39:09.200 --> 07:39:20.240
feels focusing upper body, back, chest, stomach, playing xyns.

1872
07:39:20.680 --> 07:39:30.959
Hands feet, just noticing and you know, you may start

1873
07:39:31.080 --> 07:39:31.720
to feel.

1874
07:39:34.000 --> 07:39:39.319
A sense of tiredness, which may be the reason listening

1875
07:39:39.400 --> 07:39:44.240
to this recording, because you like to.

1876
07:39:45.919 --> 07:39:53.959
Let go completely of everything driven more into.

1877
07:39:53.720 --> 07:40:09.400
A nice, natural, calm, relaxing sleep. So now the focus

1878
07:40:12.400 --> 07:40:19.200
on your forehead, and if you choose, you can incorporate

1879
07:40:19.279 --> 07:40:24.159
your eyes in this focus as well. Your forehead and

1880
07:40:24.279 --> 07:40:30.439
your eyes. It's that whole area basically almost as if

1881
07:40:30.560 --> 07:40:33.080
you were wearing a mask, you know, like a.

1882
07:40:35.040 --> 07:40:36.799
I don't know, Batman mask or.

1883
07:40:36.799 --> 07:40:42.959
Something I'm trying to sorrow or something, you know, the

1884
07:40:43.040 --> 07:40:46.119
kind of mask that covers your eyes but also covers

1885
07:40:46.200 --> 07:40:52.439
quite a lot of the forehead. Focus on that area

1886
07:40:52.959 --> 07:40:55.240
because that's the area that we're now going to release

1887
07:40:56.159 --> 07:41:02.360
tension stress on your mind, your brain from your mind,

1888
07:41:02.439 --> 07:41:06.720
and any tension that you may have remain in your face,

1889
07:41:07.759 --> 07:41:13.840
in your neck, your jaw, your eyes, your forehead, or

1890
07:41:13.959 --> 07:41:20.159
your scalp. It's basically any intension within your head area,

1891
07:41:20.919 --> 07:41:28.080
including your mind and your brain that's going to be

1892
07:41:28.240 --> 07:41:36.599
released through your forehead and your eyes. As I count

1893
07:41:36.720 --> 07:41:49.720
down the game from twenty down to one now twenty nineteen,

1894
07:41:54.159 --> 07:43:03.119
eighteen seventy sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five.

1895
07:43:12.840 --> 07:43:32.040
Three one like to see.

1896
07:43:34.479 --> 07:43:41.799
You scared your face, jaw, your eyes, the cheap bas

1897
07:43:42.040 --> 07:43:53.000
your ears, forehead, your scalp, neck, back, your neck, fronting

1898
07:43:54.400 --> 07:44:05.599
the side of your neck and throat. Notice being aware

1899
07:44:05.840 --> 07:44:17.119
of the comfort increased in relaxation, not just in your

1900
07:44:17.279 --> 07:44:22.639
head and neck and mind, also the rest of your body.

1901
07:44:27.959 --> 07:44:35.080
Just letic sound loose the calm you felt. How easily.

1902
07:44:36.799 --> 07:44:48.119
It is to just let go completely, Let go completely,

1903
07:44:55.759 --> 07:44:57.560
how easily.

1904
07:45:04.680 --> 07:45:05.439
So what you do?

1905
07:45:05.720 --> 07:45:15.319
Bows to focus on the top of your head. I'm

1906
07:45:15.319 --> 07:45:24.240
we're going to allow every last piece at tension, more stress,

1907
07:45:24.479 --> 07:45:30.720
the mind be lingering and hiding in your body or mind,

1908
07:45:31.520 --> 07:45:32.200
my head.

1909
07:45:33.520 --> 07:45:33.919
To just.

1910
07:45:35.680 --> 07:45:42.560
Be sucked down at the top of your head, released.

1911
07:45:45.919 --> 07:45:46.439
To the air.

1912
07:45:47.639 --> 07:45:53.840
Want sucked down into the clouds. Let the big cloud

1913
07:45:54.000 --> 07:45:59.880
of my head's like a woos.

1914
07:46:00.119 --> 07:46:04.479
Suck that tension out of the top of your head.

1915
07:46:07.159 --> 07:46:08.479
Just take it away.

1916
07:46:10.200 --> 07:46:10.439
Good.

1917
07:46:13.360 --> 07:46:17.159
Let your focus imagine an opening on the top of

1918
07:46:17.240 --> 07:46:19.400
your head with a.

1919
07:46:19.799 --> 07:46:27.040
Tension stressed in wading issues, maybe worries of ansers.

1920
07:46:26.439 --> 07:46:31.040
That I'm not used Now you can all be sucked

1921
07:46:31.119 --> 07:46:32.759
down at the top of your head.

1922
07:46:34.560 --> 07:46:40.880
Taken away. As I count down again, I'm twenty down

1923
07:46:41.080 --> 07:47:20.680
to one now, twenty nineteen eighteen seventy six, day fifty

1924
07:47:26.279 --> 07:48:14.240
four two ads seven.

1925
07:48:18.639 --> 07:48:29.599
Six four.

1926
07:48:33.479 --> 07:49:10.400
Three one. See how you feel, how relaxed and calm

1927
07:49:12.360 --> 07:49:28.080
you physically and mentally feel right now, How your mind feels.

1928
07:49:30.720 --> 07:49:35.880
It feels so nice to just let go, to give

1929
07:49:35.919 --> 07:49:50.159
yourself some space to breathe easily, to think calmly, just to.

1930
07:49:50.240 --> 07:49:51.560
Take a break from.

1931
07:49:53.119 --> 07:49:59.599
All that pointless worry concerns about things that you know

1932
07:49:59.799 --> 07:50:10.040
need to think about right now, because this is your

1933
07:50:10.279 --> 07:50:15.319
time to let go. This is your space to enjoy

1934
07:50:16.880 --> 07:50:26.119
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

1935
07:50:29.279 --> 07:50:38.159
I can feel so good, so nice to just not

1936
07:50:38.479 --> 07:50:47.560
have to do anything, to be able to really enjoy

1937
07:50:49.279 --> 07:50:51.959
that serenity that comes.

1938
07:50:53.200 --> 07:50:59.240
And letting go completely, that peacefulness that comes with.

1939
07:51:06.840 --> 07:51:07.360
In this.

1940
07:51:09.159 --> 07:51:11.279
Peaceful space.

1941
07:51:15.799 --> 07:51:20.319
And you can keep this sense of calmness through the

1942
07:51:20.479 --> 07:51:35.720
longs you choose, you choose to drift off into a deep, healing,

1943
07:51:36.080 --> 07:51:37.479
natural sleep.

1944
07:51:38.439 --> 07:51:45.240
Then you can do that. It's completely up to here.

1945
07:51:50.240 --> 07:51:55.000
You can keep this feeling of calmness physically in your

1946
07:51:55.080 --> 07:52:03.119
mind for some long you choose to feel completely relaxed,

1947
07:52:08.840 --> 07:52:17.599
completely relax. And I'd like you to make up your

1948
07:52:17.840 --> 07:52:30.479
mind that you're going to relax, and I want to

1949
07:52:30.599 --> 07:52:34.000
explore that with you. What it feels like when you

1950
07:52:34.159 --> 07:52:43.240
actually decide that you're going to relax, not forcing yourself,

1951
07:52:43.360 --> 07:52:45.159
but giving yourself that.

1952
07:52:48.080 --> 07:52:50.360
Yes, it is a command, Really, isn't it When you're

1953
07:52:50.400 --> 07:52:56.880
telling yourself relax in a gentle.

1954
07:52:56.639 --> 07:53:01.680
But firm way, that you can really.

1955
07:53:03.000 --> 07:53:06.639
Tell you something in that way. You can't really have someone.

1956
07:53:06.520 --> 07:53:10.040
Else say to you and now relax, relax.

1957
07:53:10.720 --> 07:53:10.919
You know.

1958
07:53:13.080 --> 07:53:15.360
It needs to be gentle, but you can't. Someone else

1959
07:53:15.400 --> 07:53:23.439
can't really have the same the same kind of influence

1960
07:53:24.639 --> 07:53:32.799
or power that you have over your own physicality, over

1961
07:53:33.000 --> 07:53:42.240
how you feel, because when you say it to yourself

1962
07:53:43.520 --> 07:53:44.639
it means more.

1963
07:53:45.840 --> 07:53:47.560
It's personal, and.

1964
07:53:49.159 --> 07:53:54.639
Your brain, your unconscious mind, and your body listens to

1965
07:53:54.799 --> 07:54:00.439
what you say. So for example, what stay out?

1966
07:54:01.240 --> 07:54:02.040
Do your test?

1967
07:54:02.279 --> 07:54:06.080
Feel your tests along the way, and you can get

1968
07:54:06.200 --> 07:54:12.680
more of an idea of the force, a positive force

1969
07:54:13.119 --> 07:54:19.840
you can have in creating a sense of comfort and

1970
07:54:20.040 --> 07:54:22.400
relaxation in your body and your.

1971
07:54:22.360 --> 07:54:25.000
Mind quite quickly.

1972
07:54:26.400 --> 07:54:29.720
Just by you telling yourself.

1973
07:54:31.040 --> 07:54:31.680
To relax.

1974
07:54:36.360 --> 07:54:39.959
So I'm going to start by focus on your hands.

1975
07:54:43.639 --> 07:54:46.840
To focus on your hands, just tell your hands to relax.

1976
07:54:48.080 --> 07:54:55.040
Just say relax. As you focus on your hands, you

1977
07:54:55.159 --> 07:54:59.919
could say my hands are relaxed, or want my hand

1978
07:55:00.119 --> 07:55:00.720
to relax.

1979
07:55:02.680 --> 07:55:02.759
Now.

1980
07:55:02.799 --> 07:55:05.279
I think if you actually do it directly.

1981
07:55:07.720 --> 07:55:12.479
By focusing and imagining that your hands, can you hear

1982
07:55:12.599 --> 07:55:13.439
what you're saying.

1983
07:55:13.599 --> 07:55:16.599
You know, they've got little ears to the little head.

1984
07:55:19.159 --> 07:55:36.360
So talking to your hands, just say relax. Notice how

1985
07:55:36.400 --> 07:55:37.880
your hands start to relax.

1986
07:55:50.279 --> 07:55:53.799
Now focus on your eyes and tell your eyes to relax.

1987
07:55:54.959 --> 07:55:59.680
You're just saying the same word relax. And find a

1988
07:56:01.319 --> 07:56:02.639
tone for you.

1989
07:56:05.240 --> 07:56:09.639
You know, I might say relax, but you you might

1990
07:56:09.759 --> 07:56:15.439
say relax or relax.

1991
07:56:15.959 --> 07:56:20.040
You know, you might say it differently to yourself, and

1992
07:56:21.119 --> 07:56:27.119
that's important for you to gauge what feels right for you.

1993
07:56:29.000 --> 07:56:33.919
To just tell your eyes to relax, whilst focusing on

1994
07:56:34.000 --> 07:56:39.080
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1995
07:56:39.639 --> 07:57:15.159
and just tell your eyes directly relax now. And I

1996
07:57:15.360 --> 07:57:25.680
just did that myself. And sometimes you may feel that

1997
07:57:25.759 --> 07:57:30.759
you need a bit more time for the different parts

1998
07:57:30.840 --> 07:57:34.720
to relax, you know, because I start talking again and

1999
07:57:34.880 --> 07:57:39.680
maybe that part has relaxed fully. But what will happen

2000
07:57:39.799 --> 07:57:42.520
is it will just continue to relax even don't talk.

2001
07:57:44.400 --> 07:57:50.159
That's happened with my eyes. Something else I noticed is

2002
07:57:52.159 --> 07:57:55.959
when I started focusing on my eyes, they actually almost

2003
07:57:56.119 --> 07:57:58.119
became They got worse before they got better.

2004
07:57:58.360 --> 07:58:00.439
In a way. It's about I felt.

2005
07:58:00.279 --> 07:58:05.680
A degree of tension growing in my eyes and then disappearing.

2006
07:58:07.439 --> 07:58:09.599
So I think what that was really was just me

2007
07:58:09.799 --> 07:58:16.080
becoming more aware of the tension that was already there

2008
07:58:16.680 --> 07:58:21.400
that I wasn't. I wasn't focused nothing before, so I

2009
07:58:21.560 --> 07:58:40.200
wasn't really acknowledging it more really conscious to those feelings. Yeah,

2010
07:58:40.360 --> 07:58:44.279
my eyes still continuing to relax, as well as my hands.

2011
07:58:44.360 --> 07:58:49.080
Actually my hands have got a.

2012
07:58:49.159 --> 07:58:49.880
Certain kind of.

2013
07:58:52.720 --> 07:58:58.439
Energy, like not buzzing, but like a kind of fear

2014
07:58:58.520 --> 07:59:04.360
or degree of energy in my end. Maybe that's where

2015
07:59:04.400 --> 07:59:05.919
the tension is being released.

2016
07:59:08.119 --> 07:59:17.599
That's called in there. The next part, I think we

2017
07:59:17.680 --> 07:59:20.279
should focus on the back of the neck. That's the

2018
07:59:20.360 --> 07:59:25.200
part is quite often well for me, holds tension.

2019
07:59:25.240 --> 07:59:27.880
I don't know about it for yourself, but I think

2020
07:59:27.919 --> 07:59:32.840
it's quite a steaded place where tension is sometimes held.

2021
07:59:34.439 --> 07:59:39.520
So and I'm doing exactly what you're doing as you

2022
07:59:39.680 --> 07:59:43.119
do it as well, So I'm telling my body parts

2023
07:59:43.360 --> 07:59:44.360
to relax as well.

2024
07:59:45.159 --> 07:59:47.639
So if you tell your neck, the back of your neck.

2025
07:59:48.000 --> 07:59:50.200
Focus on the back of your neck, and just say

2026
07:59:53.080 --> 07:59:57.599
relax in your own words, in your own tone, in

2027
07:59:57.720 --> 08:00:00.479
your own voice, you can say, I'm how do you

2028
08:00:00.599 --> 08:00:06.080
can just say to yourself internally, But you're focusing.

2029
08:00:05.720 --> 08:00:09.040
It and you're saying it literally to the.

2030
08:00:09.080 --> 08:00:11.799
Back of your lick, as if the back of your

2031
08:00:11.880 --> 08:00:18.840
lick can actually hear what you're saying. To do that now,

2032
08:00:19.040 --> 08:00:23.680
just say relax to back your lick and I'll do

2033
08:00:23.840 --> 08:01:05.520
the same. Then what I noticed, and it may have.

2034
08:01:05.799 --> 08:01:06.840
Had similar thing.

2035
08:01:08.240 --> 08:01:11.159
Is, even though I was focusing on the back of

2036
08:01:11.240 --> 08:01:22.680
my neck, other parts started to I don't know, showed

2037
08:01:22.720 --> 08:01:25.880
themselves to me or maybe because they want to be

2038
08:01:25.959 --> 08:01:29.799
relaxed as well. But I started noticing the feelings in

2039
08:01:29.880 --> 08:01:33.159
my shoulders at tension, and my shoulders and in my

2040
08:01:33.319 --> 08:01:40.520
upper back. Whether that was because my back of my

2041
08:01:40.639 --> 08:01:46.439
neck was saying I'm pretty much okay, it's the other

2042
08:01:46.599 --> 08:01:55.880
parts to need attention, but my low my back of

2043
08:01:55.959 --> 08:01:57.319
my neck is still relaxing.

2044
08:01:58.799 --> 08:02:03.560
But I just became air of other parts that needed attention.

2045
08:02:05.799 --> 08:02:10.799
Now this might happen, and it's not. It doesn't mean

2046
08:02:10.880 --> 08:02:15.360
that it's going wrong. It just means you're being notified

2047
08:02:15.479 --> 08:02:19.360
if more places that also.

2048
08:02:19.240 --> 08:02:25.400
Want to feel relaxed. So I'm going to focus on

2049
08:02:25.880 --> 08:02:31.159
my other back so you can do the same, even

2050
08:02:31.200 --> 08:02:36.200
if you don't have any feelings of attention that're obvious

2051
08:02:36.479 --> 08:02:37.479
in your other banking.

2052
08:02:39.319 --> 08:02:44.200
You just focus on your back and the whole area

2053
08:02:44.360 --> 08:02:48.840
from the shoulder blades down to the middle of your

2054
08:02:48.919 --> 08:02:54.080
back and spine means more of shoulder blades.

2055
08:02:59.599 --> 08:03:05.080
Yeah, that's the parts that really given me.

2056
08:03:06.759 --> 08:03:07.119
That not.

2057
08:03:09.400 --> 08:03:13.680
Its relaxing sounds. Gonna ask that one to relax and

2058
08:03:13.919 --> 08:03:27.439
you can do the same. Now relaxed up the back.

2059
08:03:39.840 --> 08:03:44.680
Something strange happened there, and this often happens.

2060
08:03:44.759 --> 08:03:45.439
I been doing this.

2061
08:03:48.200 --> 08:03:54.360
For sixteen years or something, and often I'm wan't surprised,

2062
08:03:56.000 --> 08:04:02.400
amazed really that there can be a feeling. So when

2063
08:04:02.439 --> 08:04:05.759
I was focusing on the back of my neck, my

2064
08:04:05.840 --> 08:04:10.639
op back was starting to feel quite stressed and in

2065
08:04:10.880 --> 08:04:11.840
need of attention.

2066
08:04:14.319 --> 08:04:16.360
As soon as I started talking to.

2067
08:04:16.479 --> 08:04:21.159
You about my upper back and talking about, you know,

2068
08:04:21.720 --> 08:04:26.560
getting ready to ask the upper back to relax, my

2069
08:04:26.759 --> 08:04:32.439
the back already started to relax. It's almost as if

2070
08:04:32.479 --> 08:04:38.080
it doesn't need to hear the words, just needs the intention,

2071
08:04:42.880 --> 08:04:54.880
just needs to be noticed. That is something that often

2072
08:04:55.119 --> 08:05:02.119
happens in this type of situation is when you start

2073
08:05:03.159 --> 08:05:08.159
to relax a couple of parts of your body, as

2074
08:05:08.200 --> 08:05:08.880
we've done.

2075
08:05:08.799 --> 08:05:15.040
With our hands, our eyes and the eyelids, and now

2076
08:05:16.319 --> 08:05:24.200
back of the neck, top of the back, up the bay.

2077
08:05:25.319 --> 08:05:29.319
The rest of the body seems to just take notice

2078
08:05:32.080 --> 08:05:40.319
and decide in its own way to start relaxing. Other

2079
08:05:40.479 --> 08:05:50.319
parts of your body start to just become looser. I

2080
08:05:50.439 --> 08:05:53.080
suppose it's kind of like a bit of an avalanche,

2081
08:05:53.279 --> 08:05:58.200
you know, the little ball starts rolling before you know,

2082
08:05:58.479 --> 08:06:01.119
the whole of your body is clearly relaxed.

2083
08:06:01.200 --> 08:06:18.360
And God, if you focus on your face, you focus

2084
08:06:18.439 --> 08:06:18.799
on your.

2085
08:06:18.759 --> 08:06:27.799
Eyes, your eyelids, your eyebrows, the muscles around your eyes,

2086
08:06:32.759 --> 08:06:37.479
maybe you start to notice that your forehead is more

2087
08:06:37.560 --> 08:06:42.599
relaxed than it was. Maybe your face is more relaxed.

2088
08:06:45.319 --> 08:06:49.680
I would say, my entire face is not more relaxed

2089
08:06:49.720 --> 08:07:07.319
than so I'm going to focus now on your shoulders again,

2090
08:07:07.560 --> 08:07:12.639
just like before, just tell your shoulders and you can't

2091
08:07:12.720 --> 08:07:14.680
do them in the digity. You can do your right

2092
08:07:14.799 --> 08:07:18.919
shoulder and left shoulder. I just didn't do both at

2093
08:07:18.959 --> 08:07:24.599
the same time. Just tell your shoulders, actually focus on

2094
08:07:24.720 --> 08:07:25.479
them in your mind.

2095
08:07:26.840 --> 08:07:31.759
Focus on that how they feel. Maybe you can see

2096
08:07:31.880 --> 08:07:42.040
them in your life time. Just tell your shoulders to

2097
08:07:42.200 --> 08:08:33.479
relax as nice as they relax. But did you notice,

2098
08:08:36.159 --> 08:08:37.479
especially my bank.

2099
08:08:39.959 --> 08:08:46.400
Is the connection between the different parts the bank, the shoulders,

2100
08:08:46.479 --> 08:08:56.959
the neck, people connected. Being such a large part of

2101
08:08:57.040 --> 08:09:03.319
your body, it's it's hard to separate them from each other.

2102
08:09:09.000 --> 08:09:11.599
What luller back is starting to relax on the same

2103
08:09:17.840 --> 08:09:22.560
Maybe I'm going too slow and that could be an

2104
08:09:22.599 --> 08:09:30.040
issue because we all go at different speeds. And the

2105
08:09:30.200 --> 08:09:33.119
idea of the beginning of this recording was for you

2106
08:09:33.279 --> 08:09:48.159
to be able to just say to yourself, relax without

2107
08:09:48.319 --> 08:09:51.720
focusing on any particular part of your body.

2108
08:09:53.959 --> 08:09:55.200
Because when you know that.

2109
08:09:56.119 --> 08:09:57.880
Taving your hands.

2110
08:09:59.599 --> 08:10:00.639
To axe.

2111
08:10:04.119 --> 08:10:12.439
And your hands relax. You tell your eyelids your eyes

2112
08:10:13.279 --> 08:10:20.279
and muscles are around your eyes your eyebrows to relax.

2113
08:10:23.639 --> 08:10:32.639
And they relax. You tell the back of your neck

2114
08:10:36.000 --> 08:10:37.159
to relax.

2115
08:10:41.520 --> 08:10:42.799
And relaxes.

2116
08:10:50.799 --> 08:10:52.319
You tell your upper back.

2117
08:10:58.720 --> 08:11:22.240
To relax their exes. You tell your shoulders to your legs,

2118
08:11:57.560 --> 08:12:02.279
tell your hands to your las I relaxed. They continued

2119
08:12:04.080 --> 08:12:15.560
to relax. When you told your eyelids, the muscles around

2120
08:12:15.639 --> 08:12:19.360
your eyes, and your eyebrows to relax.

2121
08:12:21.439 --> 08:12:27.639
They relaxed and continued.

2122
08:12:28.439 --> 08:12:29.080
To relax.

2123
08:12:35.439 --> 08:12:38.840
When he told the back of your neck like you

2124
08:12:38.959 --> 08:12:39.599
saw the back of.

2125
08:12:39.599 --> 08:12:50.720
Your neck, told it to relax, they relaxed.

2126
08:12:52.560 --> 08:12:54.240
And continued.

2127
08:12:55.040 --> 08:12:55.599
To relax.

2128
08:12:59.840 --> 08:13:00.279
M H.

2129
08:13:03.799 --> 08:13:12.880
When you told your up back to relax, be relaxed

2130
08:13:13.520 --> 08:13:17.479
and continued to relax.

2131
08:13:25.799 --> 08:13:32.119
That's what your shoulders told your shoulders to relax. Your

2132
08:13:34.919 --> 08:13:38.799
shoulders relaxed, tens.

2133
08:13:43.319 --> 08:13:44.040
To relax.

2134
08:13:49.720 --> 08:13:54.639
And it's not just that, it's.

2135
08:13:57.319 --> 08:14:01.200
That the rest of your body that's all also been

2136
08:14:01.319 --> 08:14:08.919
listened and their relaxation has been spread in so through

2137
08:14:08.919 --> 08:14:16.759
your eyes, the relaxation spread your forehead, around your face,

2138
08:14:17.040 --> 08:14:30.560
into your skin, into your jaw, into the front and

2139
08:14:30.840 --> 08:14:36.360
sides of your name, down your chest, and stole.

2140
08:14:42.759 --> 08:14:47.759
Your relaxed hands and shoulders, meat up.

2141
08:14:49.040 --> 08:14:50.119
Through your arms.

2142
08:14:53.400 --> 08:14:56.680
For arms, up arms.

2143
08:14:57.040 --> 08:15:02.919
Elbows, for your wrists, letting.

2144
08:15:10.439 --> 08:15:11.560
The pain.

2145
08:15:14.919 --> 08:15:22.360
Hips buttons by just start to relaxit.

2146
08:15:25.520 --> 08:15:37.040
Comfort spreading through your eggs, the way down your eggs,

2147
08:15:42.439 --> 08:15:48.159
tops of your feet, the sight of your feet, and

2148
08:15:48.319 --> 08:15:50.040
the bottoms of your feet.

2149
08:15:53.560 --> 08:15:54.400
Real lex.

2150
08:15:57.919 --> 08:15:59.360
Into your toes.

2151
08:16:02.799 --> 08:16:05.279
Each time relaxing.

2152
08:16:25.200 --> 08:16:25.880
And as your.

2153
08:16:25.840 --> 08:16:50.840
Body relaxes, mom, you white becomes slower, peaceful, to the

2154
08:16:51.000 --> 08:17:05.919
point where if he chose to fall asleep a he said,

2155
08:17:12.360 --> 08:17:23.040
he said, drift the way because it's nothing on your mind,

2156
08:17:26.759 --> 08:18:10.880
the gray space. By continuous with that connection between the

2157
08:18:11.080 --> 08:18:26.759
body relaxing, the word you say to yourself relaxed. See,

2158
08:18:26.919 --> 08:18:27.919
don't need.

2159
08:18:29.119 --> 08:18:31.560
The focus on just one part.

2160
08:18:33.319 --> 08:18:34.759
You just focus on.

2161
08:18:36.799 --> 08:18:47.080
Your entire body, saying howful word.

2162
08:18:51.119 --> 08:19:02.680
Relax their.

2163
08:19:04.000 --> 08:19:26.880
Goodness, sensations of comfort spreading throughout the body. They speak calmly, and.

2164
08:19:31.759 --> 08:19:43.319
Every part to your body fazing ris.

2165
08:19:57.880 --> 08:20:01.639
So we need to be now, just.

2166
08:20:03.439 --> 08:20:44.759
Tell yourself as deeply starting now. Number twenty.

2167
08:20:51.799 --> 08:22:38.880
Nineteen sixty sixty fifty fourty thirty.

2168
08:23:12.880 --> 08:23:13.479
Too well.

2169
08:25:08.959 --> 08:26:17.520
U m.

2170
08:26:28.000 --> 08:26:44.479
U L.

2171
08:27:38.639 --> 08:30:25.919
Eight ust.

2172
08:29:56.040 --> 08:31:50.759
Las us.

2173
08:31:53.959 --> 08:34:20.959
Us usa.

2174
08:34:32.200 --> 08:34:49.240
One. So count down ten to one.

2175
08:34:51.040 --> 08:35:15.319
Ten nine eight seven six five four three two one.

2176
08:35:22.360 --> 08:35:25.240
And maybe that was a bit too quick in order

2177
08:35:25.319 --> 08:35:25.919
to relax.

2178
08:35:27.159 --> 08:35:31.400
Maybe it's a bit too fast for you to notice

2179
08:35:31.680 --> 08:35:39.720
the calming of your body, maybe even a little bit

2180
08:35:39.799 --> 08:35:43.400
of pressure there, like you're count it down from ten

2181
08:35:43.479 --> 08:35:43.880
to one.

2182
08:35:44.000 --> 08:35:45.400
What do you expect me to do?

2183
08:35:45.720 --> 08:35:45.880
Man?

2184
08:35:46.840 --> 08:35:50.520
Expect me to stick go with floppy just because you're

2185
08:35:50.599 --> 08:35:51.639
counting down.

2186
08:35:55.759 --> 08:35:55.959
Two.

2187
08:35:56.959 --> 08:36:00.279
If you try it again, but this time I'll go

2188
08:36:00.479 --> 08:36:07.799
this slower. It's time that you focus on the whole

2189
08:36:07.919 --> 08:36:14.159
of your body before we focus on your legs. Just

2190
08:36:14.400 --> 08:36:24.400
notice how your body does start to feel more relaxed

2191
08:36:29.159 --> 08:36:33.159
with every number that I count.

2192
08:36:32.959 --> 08:36:37.000
Down ten.

2193
08:36:42.439 --> 08:38:05.959
Nine, eight, seven, six, five, four three one.

2194
08:38:11.520 --> 08:38:11.759
Wow.

2195
08:38:17.319 --> 08:38:23.040
And just notice how how you feel generally, how your

2196
08:38:23.040 --> 08:38:37.919
body feels. It's not necessarily even about counting down from

2197
08:38:38.000 --> 08:38:38.720
ten to one.

2198
08:38:41.720 --> 08:38:45.720
It's that space that you have, that.

2199
08:38:48.279 --> 08:39:09.479
Space between being active physically or mentally, just sitting or

2200
08:39:09.599 --> 08:39:15.439
lying down, just being there, not doing anything, not saying anything,

2201
08:39:15.680 --> 08:39:18.919
or in deeding to think about anything.

2202
08:39:20.759 --> 08:39:24.400
So it opens up a space, you know, a bit

2203
08:39:24.479 --> 08:39:26.680
of a space, the gap.

2204
08:39:32.919 --> 08:39:36.439
And the more I came down for the tental one,

2205
08:39:37.639 --> 08:39:45.720
the bigger that gap becomes. So there's that gap of calmness,

2206
08:39:47.159 --> 08:40:02.080
of comfort and relaxation. It's a nice feeling, and it

2207
08:40:02.400 --> 08:40:12.080
moves those stresses or discomforts physically or emotionally, moves the.

2208
08:40:14.080 --> 08:40:22.000
Way allows you.

2209
08:40:24.720 --> 08:40:25.240
To just.

2210
08:40:28.240 --> 08:40:34.560
Slow down, someone to count the game from ten down

2211
08:40:34.599 --> 08:40:35.119
to one.

2212
08:40:35.400 --> 08:40:45.599
And notice that gap widening, the gap, And as it widens,

2213
08:40:45.680 --> 08:40:46.720
it's almost like the.

2214
08:40:48.400 --> 08:40:52.040
Stress and attention falls into the gap.

2215
08:41:05.520 --> 08:41:10.040
It gives you that distance and space.

2216
08:41:12.040 --> 08:41:17.400
Now ten.

2217
08:41:21.840 --> 08:42:01.799
Nine, eight, seven, six, five.

2218
08:42:12.680 --> 08:42:31.840
Four three.

2219
08:43:06.560 --> 08:43:06.799
One.

2220
08:43:18.360 --> 08:43:19.400
And how does your.

2221
08:43:21.520 --> 08:43:22.720
Body you feel.

2222
08:43:24.680 --> 08:43:24.840
Now?

2223
08:43:37.560 --> 08:43:49.560
Can you notice that do you feeling calmer? Are you

2224
08:43:49.799 --> 08:44:18.200
feeling more relaxed as we now focus on your legs,

2225
08:44:19.919 --> 08:44:40.360
just your legs. You're just gonna start with focusing on

2226
08:44:40.840 --> 08:44:59.880
your thighs. Of course, it's not the most exciting thing

2227
08:45:00.159 --> 08:45:06.680
to be doing, because I'm sure like most of your

2228
08:45:06.720 --> 08:45:19.159
body is not not going on right now. Just focusing

2229
08:45:19.840 --> 08:45:25.400
on the whole of your thighs, the tops of your thighs,

2230
08:45:26.200 --> 08:45:31.520
the sides of your thighs, the bottoms of your thighs,

2231
08:45:33.040 --> 08:45:38.319
your outer thighs, and your inner thighs, basically.

2232
08:45:38.119 --> 08:45:41.959
The whole of your thigh that leads into your hip.

2233
08:45:45.799 --> 08:45:48.520
And it goes down to your.

2234
08:45:50.479 --> 08:45:57.599
Knee joints. Now, this is a big area.

2235
08:46:02.119 --> 08:46:07.040
It's a very heavy area. It's very strong, probably the

2236
08:46:07.159 --> 08:46:11.639
strongest muscles in your body or in your thighs.

2237
08:46:21.799 --> 08:46:22.680
But I don't think we.

2238
08:46:24.439 --> 08:46:37.040
Perhaps will give enough attention to our thighs. Perhaps we

2239
08:46:37.159 --> 08:46:47.759
don't acknowledge how important our thighs are to our lives,

2240
08:46:59.319 --> 08:47:00.000
how much.

2241
08:47:02.439 --> 08:47:15.919
They actually do for us all through our lives. And

2242
08:47:16.520 --> 08:47:18.560
it may seem to sound really weird, but.

2243
08:47:21.400 --> 08:47:27.560
I think that all of our body parts, especially our thighs,

2244
08:47:28.560 --> 08:47:35.880
need some TLC, a bit of love shown, a bit

2245
08:47:35.919 --> 08:47:54.319
of the acknowledgement, thank you, gratitude for what ad thighs

2246
08:47:54.560 --> 08:48:03.400
do for us. And I know this means sound a

2247
08:48:03.479 --> 08:48:09.840
bit strange. Maybe you think, why am I surely how

2248
08:48:09.840 --> 08:48:12.599
I should be able in the garden hugging a tree

2249
08:48:12.799 --> 08:48:20.919
or something. Wow, it's hard to set a microphone up

2250
08:48:20.959 --> 08:48:24.319
on a tree. That's why I'm doing this indoors. Otherwise

2251
08:48:24.319 --> 08:48:27.680
I would be outside hugging a tree. Now I can't

2252
08:48:27.720 --> 08:48:36.479
see the television from the tree. If you move down

2253
08:48:36.560 --> 08:48:41.319
to your knees, gain such an important part.

2254
08:48:45.599 --> 08:48:48.319
And I think we don't necessarily.

2255
08:48:49.279 --> 08:48:55.639
I'll speak for myself here, I don't necessarily appreciate.

2256
08:48:56.759 --> 08:49:00.200
All that my needs do for me and to or

2257
08:49:01.639 --> 08:49:03.080
I have a problem with my need.

2258
08:49:04.080 --> 08:49:09.360
It's occasionally if I maybe i'll bash it or it's

2259
08:49:09.560 --> 08:49:16.040
aching for some reason. It's then that I realize how

2260
08:49:16.240 --> 08:49:20.119
much it does. You know, the benefit of being able

2261
08:49:20.200 --> 08:49:29.479
to use my legs without any kind of physical discomfort.

2262
08:49:30.360 --> 08:49:32.279
Is a beautiful thing.

2263
08:49:33.639 --> 08:49:39.919
That's possibly not appreciated until it's temporarily removed.

2264
08:49:41.080 --> 08:49:41.880
You know, that's.

2265
08:49:41.959 --> 08:49:50.959
Comfort now as you focus on your knees, regardless of

2266
08:49:51.080 --> 08:49:56.599
how your knees feel, you can have that sense of

2267
08:49:58.000 --> 08:50:02.680
gratitude and love to your knees for all that they

2268
08:50:02.840 --> 08:50:15.400
do for you, and you can still have that attention

2269
08:50:16.040 --> 08:50:22.400
on your thighs. Maybe notice how your thighs feel, Maybe

2270
08:50:22.720 --> 08:50:40.159
you notice that they are relaxing more deeply as you

2271
08:50:40.279 --> 08:50:45.479
focus now on the bottoms of your legs, your shins,

2272
08:50:46.400 --> 08:50:51.919
and your calf muscles, and the bones between your knees

2273
08:50:52.799 --> 08:51:00.560
and your feet incorporates and of course your ankles so important.

2274
08:51:06.240 --> 08:51:11.400
Anyone has had, even like the slightest sprain of an ankle,

2275
08:51:12.599 --> 08:51:19.159
knows how how much we take our ankles for granted.

2276
08:51:25.080 --> 08:51:27.080
And it's kind of strange in a way when you

2277
08:51:27.159 --> 08:51:32.720
think that. You know, logically, our wrists are a lot

2278
08:51:32.919 --> 08:51:37.759
thinner than the rest of our arms, which is okay,

2279
08:51:37.840 --> 08:51:39.959
it doesn't I can't see any problem with that.

2280
08:51:41.360 --> 08:51:41.880
You know, we're just.

2281
08:51:41.959 --> 08:51:42.840
Picking stuff up.

2282
08:51:44.439 --> 08:51:50.599
Our ankles so much thinner than the rest of our legs,

2283
08:51:57.080 --> 08:52:01.720
and from a physics perspective, logical even it doesn't really

2284
08:52:01.840 --> 08:52:09.080
make sense that all this weight would ultimately be resting

2285
08:52:10.080 --> 08:52:19.479
on your ankles then leading to your feet, a thin

2286
08:52:19.759 --> 08:52:28.200
area thin bone. Yeah, it does so much great work.

2287
08:52:30.360 --> 08:52:39.880
Supports us, supports our body for a lifetime, helps us

2288
08:52:40.560 --> 08:52:49.959
to balance, helps you to get around and be mobile.

2289
08:52:56.279 --> 08:53:04.040
And there's the calf muscles. Of course, when I was younger,

2290
08:53:04.439 --> 08:53:07.759
I couldn't see the point in calf muscles. Didn't seem

2291
08:53:07.799 --> 08:53:12.880
to do anything. Okay, if I walked around my tiptoes,

2292
08:53:13.680 --> 08:53:14.720
then my calf.

2293
08:53:14.560 --> 08:53:18.319
Muscles get some work. But of course that's not true.

2294
08:53:18.479 --> 08:53:23.040
The calf muscles are being used whenever we use our legs,

2295
08:53:28.639 --> 08:53:41.240
and your shins there to protect your lower legs, shaped

2296
08:53:41.279 --> 08:53:46.000
in a way almost as a protector of the bone,

2297
08:53:53.599 --> 08:53:57.200
leading of course to your ankles.

2298
08:54:00.119 --> 08:54:07.200
And your feet. I'm not going to focus on your feet.

2299
08:54:07.279 --> 08:54:08.840
We're just going to focus on the legs.

2300
08:54:10.799 --> 08:54:15.400
And I realize, and now that I've mentioned your feet,

2301
08:54:15.520 --> 08:54:20.119
you've probably focusing numb them anyway, So maybe I should

2302
08:54:20.240 --> 08:54:20.759
focus on.

2303
08:54:20.840 --> 08:54:26.959
Your feet a little bit. You can have them in your.

2304
08:54:26.840 --> 08:54:33.240
Awareness, the same as you have your thighs in your awareness.

2305
08:54:34.119 --> 08:54:35.400
Even though we haven't been.

2306
08:54:35.400 --> 08:54:41.439
Focusing on your thighs a few minutes, we'll be focusing

2307
08:54:41.520 --> 08:54:58.119
on your ankles. There's still that sensation of comfort in

2308
08:54:58.279 --> 08:55:10.119
your thighs and miss that movement of energy because the

2309
08:55:10.240 --> 08:55:17.119
thighs hold lots of different sensations. Of course, there's the

2310
08:55:17.279 --> 08:55:21.799
muscles and the big straw muscles that we have in

2311
08:55:21.919 --> 08:55:35.720
our thighs, but the skin on the outside of the thighs,

2312
08:55:36.759 --> 08:55:41.439
as in the outside of all of our body, can

2313
08:55:41.520 --> 08:55:52.880
be very sensitive, sensitive to the touch, sensitive to temperature,

2314
08:55:59.439 --> 08:56:06.479
and inside hide your thighs the bones, there's the muscle,

2315
08:56:06.759 --> 08:56:11.200
there's the blood, vessels, the arch trees, to all this

2316
08:56:11.439 --> 08:56:14.000
stuff that's inside your thighs.

2317
08:56:18.439 --> 08:56:21.200
I guess sometimes it'd be nice.

2318
08:56:21.040 --> 08:56:25.360
If you could actually put your fingers inside your thighs

2319
08:56:26.000 --> 08:56:31.159
and a message, so you can message on the outside,

2320
08:56:31.439 --> 08:56:34.319
of course, and to be able to get deep into

2321
08:56:34.400 --> 08:56:39.880
the muscles, to be able to just message inside your thighs,

2322
08:56:40.759 --> 08:56:49.919
message in the bones of your legsag all the veins,

2323
08:56:50.159 --> 08:57:00.880
and just gently heming the thighs, you can move down

2324
08:57:02.919 --> 08:57:07.959
message and inside your knees. It's a message in those bones,

2325
08:57:08.959 --> 08:57:14.319
but with healing fingertips spreading that healing.

2326
08:57:14.240 --> 08:57:17.159
Energy deep into the choice.

2327
08:57:18.279 --> 08:57:18.840
Your knees.

2328
08:57:24.319 --> 08:57:25.159
Of course, there's the.

2329
08:57:25.279 --> 08:57:29.479
Back of your you need, you know, the inside crease

2330
08:57:30.520 --> 08:57:35.319
where your knee is, so this sensitive area.

2331
08:57:37.319 --> 08:57:42.000
Really that's very nice when you stroke it. That might

2332
08:57:42.080 --> 08:57:44.400
be because it's an area.

2333
08:57:44.159 --> 08:57:49.240
That's not really touched very often. It's almost like a

2334
08:57:49.400 --> 08:57:58.200
hidden part, a crease in your legs. It's almost like

2335
08:57:58.279 --> 08:57:58.919
a part that.

2336
08:58:00.680 --> 08:58:11.919
Has a sensitivity, which is a little bit different. Of course,

2337
08:58:12.000 --> 08:58:22.479
it's protected by your legs. So you can imagine putting

2338
08:58:23.400 --> 08:58:33.720
your fingers into that crease in your legs, folding between

2339
08:58:33.759 --> 08:58:37.279
your legs, you can just message with your fingertips.

2340
08:58:38.479 --> 08:58:39.799
Imagine your fingertips are.

2341
08:58:39.759 --> 08:58:45.279
Going inside massage in the muscle tissue.

2342
08:58:49.840 --> 08:58:54.119
You can of course feel the bones of your knees

2343
08:58:55.639 --> 08:58:57.479
heading through your fingertips.

2344
08:59:04.880 --> 08:59:06.360
And then I should go down.

2345
08:59:08.959 --> 08:59:11.720
To your calf muscles, and that's the part I'd like

2346
08:59:11.840 --> 08:59:14.720
to be able to really put.

2347
08:59:14.599 --> 08:59:23.560
My fingertipstep inside my calf muscles, massage in every single

2348
08:59:24.599 --> 08:59:36.200
tissue of that muscle, healing every part, and then doing

2349
08:59:36.279 --> 08:59:44.599
the same for what shins. Massage in generally stroking the bones,

2350
08:59:46.360 --> 08:59:52.560
generally stroking them, healing their loving way, because they deserve

2351
08:59:52.680 --> 08:59:53.439
to be treated.

2352
08:59:56.479 --> 08:59:58.319
There's the precious bones.

2353
08:59:58.040 --> 08:59:58.520
That they are.

2354
09:00:00.159 --> 09:00:03.360
Our legs are so precious as in all the other

2355
09:00:03.520 --> 09:00:07.200
parts of our body, and.

2356
09:00:07.319 --> 09:00:12.279
More precious of mutual on the planet.

2357
09:00:20.680 --> 09:00:24.279
When you start to think about.

2358
09:00:27.439 --> 09:00:36.240
Your legs in this way, can you change your perspective?

2359
09:00:39.159 --> 09:00:40.240
Might sound a bit.

2360
09:00:43.159 --> 09:00:47.439
A bit silly to start with, the idea of having

2361
09:00:48.360 --> 09:00:53.240
love for your legs, show an appreciation.

2362
09:00:54.400 --> 09:00:55.240
For your fives.

2363
09:00:58.000 --> 09:01:02.040
Want them to be able to be your hands in your.

2364
09:01:02.000 --> 09:01:10.560
Thighs, the message the muscles and the bones, and you

2365
09:01:10.639 --> 09:01:16.000
get your fingers deep in their releasing all a tension,

2366
09:01:18.919 --> 09:01:19.919
just to show.

2367
09:01:21.479 --> 09:01:22.840
How much you care.

2368
09:01:25.880 --> 09:01:31.040
About your legs, how much you care for what your

2369
09:01:31.119 --> 09:01:40.799
legs do for you regularly, your means, your cars, your ankles.

2370
09:01:45.080 --> 09:01:52.720
The strength of your ankles, considering how thin they are

2371
09:01:52.919 --> 09:02:00.680
compared to the rest of your legs, especially your fines. Yeah,

2372
09:02:00.759 --> 09:02:10.720
they're so strong, so flexible, absolutely amazing things.

2373
09:02:12.000 --> 09:02:21.639
The ankles are truly a gift because of what they

2374
09:02:21.799 --> 09:02:33.479
do for you, supporting all that weight. Regardless of how

2375
09:02:33.680 --> 09:02:37.680
what weight you are, even if you only eat eat stone,

2376
09:02:39.799 --> 09:02:43.080
there still a lot of weight for these little ankles.

2377
09:02:46.680 --> 09:02:50.799
Now I am a lot heavier than eat stone doubled,

2378
09:02:54.439 --> 09:03:03.279
yet my ankles support my body all the time. What

2379
09:03:03.439 --> 09:03:06.319
they do give off a sigh of relief when I

2380
09:03:06.439 --> 09:03:06.919
sit down.

2381
09:03:09.240 --> 09:03:10.599
That's what we've got.

2382
09:03:10.639 --> 09:03:17.959
My whole legs, though my feet thing ails go. I

2383
09:03:18.080 --> 09:03:20.439
am my toast back.

2384
09:03:21.680 --> 09:03:22.439
I'm so happy.

2385
09:03:42.200 --> 09:03:47.360
Your legs really are amazing.

2386
09:03:51.119 --> 09:03:57.599
Talking about talking about your legs is probably possibly on

2387
09:03:57.799 --> 09:04:02.159
the most thing, most boring thing you ever heard anyone say.

2388
09:04:03.040 --> 09:04:13.520
Possibly all You're not Everything I said is true. Ales

2389
09:04:14.240 --> 09:04:34.599
are amazing. Who les deserve not just respect, they deserve.

2390
09:04:34.360 --> 09:04:37.200
To relax deeply.

2391
09:04:44.520 --> 09:04:45.520
They deserve to.

2392
09:04:45.639 --> 09:04:50.919
Take some time out of the day to just let

2393
09:04:51.080 --> 09:05:11.119
go completely. The legs.

2394
09:05:16.240 --> 09:05:29.479
Really can relax. And because the legs are so such

2395
09:05:29.560 --> 09:05:35.639
a most very important part of your body and your

2396
09:05:35.680 --> 09:05:42.119
relax reles, the rest of your body also naturally follows

2397
09:05:43.479 --> 09:05:49.000
in that journey of comfort.

2398
09:05:57.119 --> 09:06:02.680
I can feel it in my hips, hits feel really loose.

2399
09:06:05.680 --> 09:06:10.000
And all say, my light back as well. My light

2400
09:06:10.120 --> 09:06:11.120
back really.

2401
09:06:12.360 --> 09:06:16.319
It feels stretched, even though I'm just sitting in a

2402
09:06:16.440 --> 09:06:18.120
chair and there's.

2403
09:06:18.040 --> 09:06:23.279
No stretching as far as I'm aware that I'm doing.

2404
09:06:24.319 --> 09:06:26.959
It's almost as if the muscles are just relaxed so

2405
09:06:27.199 --> 09:06:34.199
much that there is a natural stretch. This atension has

2406
09:06:35.120 --> 09:06:37.720
reduced a lot.

2407
09:06:54.120 --> 09:06:57.239
And I'm now going to count down from ten downs

2408
09:06:57.279 --> 09:07:02.559
of one, and you can.

2409
09:07:02.559 --> 09:07:40.160
Continue to fill wonderful last ten nine, eight, seven, six, five, four, three.

2410
09:07:43.919 --> 09:07:49.040
Two one.

2411
09:07:54.879 --> 09:08:04.919
Relax. So I'm just going to count down.

2412
09:08:06.239 --> 09:08:10.919
And fire down to one. And as a countdown, you

2413
09:08:11.120 --> 09:08:18.000
just focus on the numbers, just the numbers counting down,

2414
09:08:19.080 --> 09:08:23.040
and notice how you feel.

2415
09:08:25.319 --> 09:08:26.519
In this moment.

2416
09:08:27.959 --> 09:08:30.160
As you hear the numbers counting down.

2417
09:08:30.959 --> 09:08:43.519
Knowing that those numbers counting down represent you feeling calmer,

2418
09:08:44.839 --> 09:08:50.239
not just in a body, but also relaxing your mind.

2419
09:08:53.319 --> 09:08:54.639
Just notice how you feel.

2420
09:08:55.519 --> 09:09:01.440
There's nothing to do, it's nothing to say, it's nothing

2421
09:09:01.599 --> 09:09:02.319
to think about.

2422
09:09:05.400 --> 09:09:44.559
Starting with number five, four, three, two one.

2423
09:09:54.239 --> 09:09:55.559
As you notice.

2424
09:09:59.199 --> 09:09:59.879
The great you.

2425
09:10:02.720 --> 09:10:11.279
Letting go with the tension in your body, it may

2426
09:10:11.360 --> 09:10:17.239
also begin to notice and be aware of how your

2427
09:10:17.400 --> 09:10:26.120
mind is starting to slow down. This is just a

2428
09:10:26.319 --> 09:10:34.040
natural thing that happens. It's not really a special procedure.

2429
09:10:35.360 --> 09:10:36.239
It's just natural.

2430
09:10:36.360 --> 09:10:40.839
Because it's your body relaxes, your mind.

2431
09:10:40.639 --> 09:10:42.720
Also starts to relax.

2432
09:10:44.360 --> 09:10:48.000
And the more your mind relaxes, the more your body relaxes.

2433
09:10:48.120 --> 09:10:58.639
It's just a continuous circle of relaxation. And is that

2434
09:11:00.080 --> 09:11:07.800
harmness that comes from relative quietness. You know, even even

2435
09:11:07.800 --> 09:11:12.879
if this background sounds either your side online.

2436
09:11:14.279 --> 09:11:20.080
Is still going to be quite calm. You know, you

2437
09:11:20.160 --> 09:11:24.800
haven't got the television on, there's no music in the

2438
09:11:24.879 --> 09:11:27.599
background unless you're listening to the recording with music.

2439
09:11:27.760 --> 09:11:34.959
Of course, you're very likely not going to be sitting

2440
09:11:34.959 --> 09:11:36.279
in a room with other people.

2441
09:11:37.239 --> 09:11:41.839
Of course you might keep it generally, it's more idea

2442
09:11:41.959 --> 09:11:46.919
if you can do this on your own, so no distractions,

2443
09:11:53.120 --> 09:12:06.080
and when you stop thinking about stuff, relaxation automatically rises,

2444
09:12:08.440 --> 09:12:19.160
a sense of comfort starts to grow, and without trying

2445
09:12:19.239 --> 09:12:30.279
to build it up into something fantastical, something magical, this

2446
09:12:30.480 --> 09:12:35.800
is just a natural process, something.

2447
09:12:35.519 --> 09:12:40.440
That's easy to accomplish.

2448
09:12:43.239 --> 09:12:50.639
In fact, it's almost a sense of relaxing completely happens

2449
09:12:50.760 --> 09:12:52.400
really when you.

2450
09:12:52.519 --> 09:12:56.480
Put no effort into it. It's not something that you

2451
09:12:56.599 --> 09:12:57.639
can really force.

2452
09:13:00.400 --> 09:13:09.639
Is something that happens naturally. And part of the process

2453
09:13:10.080 --> 09:13:17.639
of this recording and others is simply.

2454
09:13:18.919 --> 09:13:21.319
Two allow you.

2455
09:13:23.639 --> 09:13:30.360
To take advantage of this space, this.

2456
09:13:30.720 --> 09:13:44.760
Time, to just let go, to just be here, to

2457
09:13:44.919 --> 09:13:46.440
be in chair.

2458
09:13:49.919 --> 09:14:02.040
With how you feel, yet with the intention of wanting

2459
09:14:02.319 --> 09:14:04.680
to relax deeply.

2460
09:14:09.160 --> 09:14:10.360
And maybe even.

2461
09:14:11.839 --> 09:14:17.879
To fall asleep, depending on what it is that you wish.

2462
09:14:18.319 --> 09:14:19.559
For yourself.

2463
09:14:20.839 --> 09:14:21.639
In this moment.

2464
09:14:28.599 --> 09:14:37.959
As we know, relaxing is the majority of the process

2465
09:14:38.080 --> 09:14:43.239
of falling asleep. The actual falling asleep part is a

2466
09:14:43.400 --> 09:14:51.199
tiny bit at the end. The deeper, relaxed you become

2467
09:14:55.160 --> 09:14:56.519
the easier.

2468
09:14:59.120 --> 09:15:00.000
You find.

2469
09:15:01.279 --> 09:15:02.559
Yourself drifting.

2470
09:15:12.080 --> 09:15:14.040
He can also if you choose.

2471
09:15:14.760 --> 09:15:30.959
Stay focused on my voice and really enjoy the process,

2472
09:15:35.279 --> 09:15:48.319
coratually relaxin each muscle.

2473
09:15:52.480 --> 09:15:53.599
In your body.

2474
09:15:58.279 --> 09:16:14.599
Effortlessly and just observing the sensation.

2475
09:16:19.279 --> 09:16:20.239
Of letting go.

2476
09:16:26.680 --> 09:16:27.400
Completely.

2477
09:16:33.480 --> 09:16:37.680
This time on an account, from six down to one.

2478
09:16:42.360 --> 09:16:50.400
And you can notice your mind calming down more.

2479
09:16:51.519 --> 09:17:03.000
With each number. You hear me say naturally fo.

2480
09:17:05.080 --> 09:17:06.800
No sir.

2481
09:17:11.120 --> 09:20:10.879
Bas six, five, four, four, being aware help Your mind

2482
09:20:11.199 --> 09:20:39.959
is slowed right down, sinking deeply into relaxation. And as

2483
09:20:40.040 --> 09:20:49.120
you focus on your why, they notice that there's some

2484
09:20:50.080 --> 09:20:56.720
thoughts still there, maybe some stubborn thoughts that.

2485
09:20:59.360 --> 09:21:00.199
Some means.

2486
09:21:03.199 --> 09:21:04.720
Perhaps need your attention.

2487
09:21:11.599 --> 09:21:13.000
That's what you can do is.

2488
09:21:18.559 --> 09:21:20.480
Send love to those thoughts.

2489
09:21:23.800 --> 09:21:26.440
Sprinkle those stores.

2490
09:21:30.519 --> 09:21:31.040
With love.

2491
09:21:32.760 --> 09:21:34.599
I do battles for a flower.

2492
09:21:35.680 --> 09:21:37.000
Just sprinkle them.

2493
09:21:38.480 --> 09:21:40.000
Battles, feel good love.

2494
09:21:42.160 --> 09:21:49.239
Towards those thors, to let those storts know that you're

2495
09:21:49.279 --> 09:21:49.800
not bad.

2496
09:21:51.919 --> 09:21:53.239
You just need them.

2497
09:21:54.360 --> 09:21:55.839
You can require.

2498
09:21:58.319 --> 09:22:10.639
To just calm down, slow down, wat down and now.

2499
09:22:18.400 --> 09:22:21.839
So as she focused on those remaining.

2500
09:22:21.480 --> 09:22:27.400
Thoughts to go down this time from seven out one.

2501
09:22:28.919 --> 09:22:45.160
Each number, just imagine sprinkling those flower petals of love, kindness, gratitude.

2502
09:22:48.239 --> 09:22:56.279
I heard those thoughts which will allow them to just

2503
09:22:57.720 --> 09:23:13.839
melt away, lax deeply. It's a number bost thoughts would become.

2504
09:23:19.000 --> 09:23:26.239
Last starting.

2505
09:23:29.199 --> 09:24:08.239
If number seven six five.

2506
09:24:21.239 --> 09:26:02.559
Four four. That is how.

2507
09:26:04.080 --> 09:26:27.680
Relaxed your feeling in your body. You can't focus on

2508
09:26:27.879 --> 09:26:39.680
your hands. Here's the more laxed your hands are, the

2509
09:26:39.919 --> 09:27:01.400
more relaxed your body and my dog, Yes, you focus

2510
09:27:01.639 --> 09:27:11.160
my hands with your fingers. There's nothing to.

2511
09:27:11.239 --> 09:27:12.440
Be needed to be done.

2512
09:27:13.400 --> 09:27:19.440
There's no intention of fists, dens and the fingers that

2513
09:27:26.879 --> 09:27:33.440
it's just a lot to sin and focusing on my hands.

2514
09:27:40.080 --> 09:27:41.879
And to see how they feel.

2515
09:27:56.720 --> 09:28:08.800
Fist next to adds fail. Now my mind films.

2516
09:28:10.199 --> 09:28:11.639
And more.

2517
09:28:14.160 --> 09:28:14.879
Compents.

2518
09:28:15.040 --> 09:28:15.800
You feel.

2519
09:28:17.839 --> 09:28:19.440
Throughout the body.

2520
09:28:27.839 --> 09:28:30.559
May have.

2521
09:28:34.559 --> 09:28:55.559
Almighty. I taste you mind, yes starts anyone.

2522
09:28:58.360 --> 09:28:59.360
To ad.

2523
09:29:13.120 --> 09:29:21.279
He said, just in my hands and things.

2524
09:29:25.720 --> 09:29:26.080
But I.

2525
09:29:28.319 --> 09:29:32.279
S spirits.

2526
09:29:34.959 --> 09:29:36.559
I would really keep it.

2527
09:29:37.919 --> 09:29:59.720
Of that relaxation in my hands and things relaxed fixed

2528
09:29:59.760 --> 09:30:00.440
me mm hmm.

2529
09:30:08.239 --> 09:30:12.480
From eight down to one.

2530
09:30:17.480 --> 09:30:18.559
From the west.

2531
09:30:19.879 --> 09:30:20.760
Through the.

2532
09:30:23.959 --> 09:30:32.000
Let's energy spreading into your hands. Your thinks.

2533
09:30:39.959 --> 09:30:56.800
Year, let's each num coming down.

2534
09:30:58.760 --> 09:31:12.319
Eight twist.

2535
09:31:10.440 --> 09:31:11.279
To the kay.

2536
09:31:16.000 --> 09:33:12.239
Starts four.

2537
09:35:16.639 --> 09:35:23.839
Just being here, nothing to think about.

2538
09:35:25.239 --> 09:35:41.480
Nothing to do, nothing to say. Everything just feels. This

2539
09:35:41.800 --> 09:35:49.360
is the lets you state to be, This is how you,

2540
09:35:49.680 --> 09:35:51.519
just woman.

2541
09:36:03.239 --> 09:37:35.360
Set everything.

2542
09:37:35.639 --> 09:40:03.839
The U s U