June 8, 2025

(music) (10 hours) (ASMR) In bed with Jason | Deep Sleep Whisper Hypnosis #535 | Jason Newland | 8th June 2025

(music) (10 hours) (ASMR) In bed with Jason | Deep Sleep Whisper Hypnosis #535 | Jason Newland | 8th June 2025
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WEBVTT

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Hello, head of World Cup. Mm hmmm. Two chasonnew Land

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dot com. My name's Chasing new Land and this is

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Sleep with Jason number one, number one, sun in bed,

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lying down. I'm not hovering above it? Am I going

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to be lying down? I suppose it could be sitting up.

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Vene's also on the bedroom me, but he's very I

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think he's a little bit a little bit confused because

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I've never done a recording with him before on the

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bed and I've got my microphone on a big like

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microphone microphone arm. It's spread all the way across the

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bed to where I'm a lane. And I think he's

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a little bit a little bit nonplussed because I don't

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I don't think he feels he can go and down

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on his pillow that's next to mine, because he has

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to walk underneath the microphone arm. But you sit next

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to me, given himself a little bed bath. So this

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is to be fair, This isn't the first time that

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I've done a Sleep with Jason recording. They used to

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do these years ago, years and years ago, but I

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haven't done one for a long time, and I just

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yesterday I had the idea that maybe I could start

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to do them again, because when I'm laying down on

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my bed, there's a different sense I've got. I just

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feel different than how I would do if I was

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sitting at my desk, sitting upright. I think Vinnie is

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determined not to sit still and to make as much

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fidgety sound as possible. He should calm down. Hopefully he

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should calm down soon. I don't know. I really don't know.

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He's watching his bum like some like a magic trick's

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going to occur, a magic Bunny's going to pop out

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or something. I don't know. It's kind of nice to

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be able to just slide down and close my eyes.

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But also just I guess waffle on a bit, just

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talk with some more whispering. Really, isn't it bad? I

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don't think I was in bed and I was shouting

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and how to really work so well. I did a

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recording yesterday let me pull you to sleep recording while

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I was watching the boxing and it lasted I think

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two hours and twenty minutes or something like that. Took

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me ages to edit, so I hope this doesn't do

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the same. I'm quicker at editing than I used to be,

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but still i'd rather not do editing as much as possible. Now,

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I don't know. I don't think I've said it, so

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please I need liston when you can safely close your eyes. Yeah,

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Finny is still sitting up. He's being quiet, and he's

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sitting still. Maybe he's meditating, just thinking through, you know,

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life's decisions. How maybe you would have done things different

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if he had these three years over again. Bless him.

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Saw a doc to day in the park. It's a

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similar kind of doctor. Him fifteen years old, and he's

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an old man now, and I just start to think,

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fifteen years that's another twelve years of Vinny. How old

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will I be in twelve years time? I realized that

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I'll be.

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Nearly sixty seven years old in twelve years. Nearly sixty seven.

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I mean, wow, sixty seven, so nearly fifty five.

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Now we're both going to be getting old at the

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same time. We'll both be walking around the park, probably

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using walking sticks or something, or maybe we take turns

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pushing each other around in wheelchairs. I don't know. I

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don't know if they make wheelchairs in his size. I

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do see people pushing their little docks around in little prams. Sometimes.

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Finny loves prams. He really does. I should we just

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left him in the other room because he's been so fidgety.

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Then he calmed down, calm down, bliss. The thing is,

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I did a little test run on this, you know,

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laid down, recorded a couple of minutes, just to see

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if the record didn't worked and all that. You know.

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At that point, Vinnie was at the bottom of the

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bed comfortably getting ready to go to sleep, and then

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I sat up to just listen to the recording to

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make sure they recorded properly. And then he started barking.

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But I didn't want to just I needed to test

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it first before spending the next half an hour, hour

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or whatever talking into the microphone and for there not

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to be any sound. I wish you'd just lay down.

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Maybe he will in a minute. I guess the more

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often I do these lying in bed recordings, the more

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relaxed he will be, and it just gets used to it.

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But at the moment he's shaking the whole bed with

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his fidgetiness. I'm lying on the right side. I dearly.

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I would be in each side of the bed, which

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is closer to the microphone, but that's his side, and

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that's his pillow. So I had to stretch the microphone

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all the way over. Realistically, it probably worked better if

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I moved closer to that side of the bed, and

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then then he can be the other side. But this

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is my side. I don't want him on my side,

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and he doesn't. He doesn't want me on his side.

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We have raws, we have boundaries. He's got his side

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of the bed. I've got my side of the bed,

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and we definitely do not mess with each other's pillows.

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He's got his pillow which he sometimes sleeps on and

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licks for some reason and scratches, and I've got my pillow.

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And there's an invisible line saying that there is the

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occasional when I walk into the room and he's across

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that line. I saw him sitting on my pillow once

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we fell out, Yeah we did. It fell out for

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a few hours over that he does not sit on

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I mean, come on, where my face goes, where my

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my head goes, and the one I'm sitting on my pillows.

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I said that to him and he said, well, I

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don't want my bomb being anyway where your face is

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been what is very rude. I can hear some background

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sounds and there's a plane past. I can hear downstairs slightly,

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and of course I can hear Vinny be in a

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fidgety bomb. He's so quiet most of the time, really,

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apart from when he isn't. I imagine he just gets

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a bit bored, a bit bored just hanging around with me.

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I don't imagine on the most exciting person to spend

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time with. That's a little doggie. That's why he loves

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going out. He's a real human person. He adores people.

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I don't get it, really, I don't understand. But every

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single person he sees he wants to go over and

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say hello, like everybody pretty much. There's the occasional person

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who he doesn't want to say loo too, but that's rare.

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There's a bit of sound music coming from downstairs. M

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But I don't know how much this microphone picks up,

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or rather I've forgotten because I haven't used it for

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a long time, and I don't think I've ever used

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it here in my bed, although technically the microphone isn't

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in my bed. It's not like it's not underneath to

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do they because it'd be weird weird or weird weird

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and do what I like to do. I'd just like

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to rest. It's not about going to sleep. It's not

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about falling asleep or becoming more dozier tired. For me,

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it's just more about enjoying the relaxation and noticing that

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sense of comfort as my body sinks into the bed.

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And I really do enjoy having my eyes closed. And

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when I say that, it's not my hobby, you know,

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closing my eyes isn't my special interest. I wouldn't try

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and start a new club online or in my local

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area for people that love closing their eyes if that'd

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be weird. But to enjoy it do I suppose in

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a way it would be quite nice just h we're

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phones as well, maybe to block out all sound that

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In a way, I quite like he's.

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Now lying down. I won't say his name in case

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he thinks he might look up, thinking what are you

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talking about? You're talking about me again, rude? So I

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think I'd be okay, now you just chill out for

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another half an hour.

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Or an hour. Yeah, you know, in a way, quite

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like background sounds okay or rephraser, not all sounds, you know,

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I'm not I don't really want very loud drilling or music,

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you know, power tools or bass, but just fade sounds

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from the distance or in the distance, like that playing

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Coming part Us. Now. You may not be able to

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hear it. It's kind of quite peaceful. I might not

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be saying that if I lived near the airport. I

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can hear the wind as well. It's been quite windy

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the last few days. But to day, well, when I

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went out anyway, it wasn't raining. It was raining pretty

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much all day yesterday. Just a light rain, but it

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was heavy enough to think to myself, oh it's raining.

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It was noticeable, That's what I mean. But today it's

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a bit windy. But it seemed relatively bright today compared

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to yesterday, which is nice. It's tune, so I think

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a nice bright day seemed like something that would be yeah, acceptable,

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maybe even expected. So I watched the boxing last night

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and I did talk through the first the first couple

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of fights, and then the last two. I watched the

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speaker up because I wanted to. I wanted to watch them.

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There's another fight on another Big World titled Fight on

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as we speak, on the Zone. It's in Australia. But

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because it's on the Zone, I'm just going to watch

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it on replay. I watch it back later rather than

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sit through the whole thing waiting for the fight to

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come on. So I'll watch it. It's probably probably nearly

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finished now. It started at ten o'clock in the morning

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UK time. How about this for Irony downstairs and started

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drilling just as I said, it doesn't matter. I don't

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care about background sounds. Start drilling. Oh well, see, I

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don't know how much that sound is picked up from

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this microphone. I don't know. The problem is when there's drilling,

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that makes Vinnie bark, so it just makes more noise.

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Oh well, I'll just continue talking.

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Yeah, just continue, We'll see how it goes.

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She'll be fine. It feels quite nice just to rest

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my head. There's not a lot going on inside my mind,

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I mean generally, but you know, right now, I don't

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really know what I'm going to say next. In some ways,

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I kind of I don't have anything to say. I'm

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just enjoying lying here, just enjoying feeding, have my body

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being supported, knowing that I don't have to do anything

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or think about anything, and my breathing is cut deeper naturally.

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That tends to happen as I relax. It's almost like

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my lungs open up, my muscles fell loose.

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Mm hm.

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My eyes feel very relaxed. My stomach feels loose. My

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mouth feels like it's just I'm winding. I'm focusing my

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back on the back of my neck. I'm not trying

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to cause the back of my neck to relax deeply.

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It's just is relaxing. As that feeling spreads down my back.

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Mm hm, it feels nice. That's my back of her lexes.

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Let's go all the way down, all the way down.

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My lower back feels so comfortable. In fact, my whole

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body feels loose. I'm noticing my minds beginning to wander

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a bit. I don't normally really focus so much on

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my body when I'm in bed. It definitely increases my comfort.

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I can feel my forehead. It's almost love. My forehead

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and my eyes connected, as if my eyes are simping

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relaxing signals to my forehead like come and join me,

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feel peacefully and calm, join me.

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Ye.

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Air feels cool and fresh, and my lungs and on

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my skin, I'm glad to see my shoulders now relaxing more,

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and my arms all the way down to my wrists,

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feeling heavy and comfortable, my hands back in my hands,

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my palms and my fingers, almost as if my hands

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are sensing a signal of pleasure into my brain and

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into my head. There's a nice feeling in my head,

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almost like it's in the crowd of my head. I

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was one of my friends liked to call it my

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board patch.

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Thanks.

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I know.

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My neighbor's daughter said to me, why don't you just

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get to mark a pen and just color it in.

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Rude.

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It feels as if the remaining tensions they are starting

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to just drip out of my temples, from my braid,

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from my skull, almost like sweat. Wait a minute, is sweat?

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I'm joking. It's not as well. Need to wash me

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balls later. H to say stuff like that. Sorry, it

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just tickles me. I'm just too cattle shoes a flannel

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instead of feathers, and it wouldn't tickle so much. Me Me, me, me,

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just focusing on the left X, my fat the soufay relaxed.

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I just seeing them my ears. I feeling very calm.

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My mind is peaceful. The praise feels lighter and stuffed

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my head.

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That may be.

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Due to the stress release soon for your body from

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your mind, that allow yourself to drift peacefully, slowly relaxed,

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continue and to enjoy feel so peaceful, sous and so

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free relax and the more deep and meaningful way. Maybe

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in a way that can not just allow you to

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

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not just relaxed at the end of the recording when

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

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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

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

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find like some people do and myself as well. I

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sometimes I find one particular recording that really resonates with me,

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and I just listened to it over and over again

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00:45:12.440 --> 00:45:25.440
every morning, every evening. There was this recording from We're

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00:45:25.480 --> 00:45:30.079
going back to about nineteen ninety nine. It was it

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00:45:30.239 --> 00:45:35.239
wasn't hypnosis, but it was a guided visualizations. It kind

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of was hypnosis.

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Really, and.

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I managed to find it again and it still has

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00:45:44.599 --> 00:45:50.159
the same effect on me, and part of it was

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00:45:53.840 --> 00:46:04.800
the person's voice relaxed me. She just felt so peaceful,

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and I'd look forward to listening to her in the

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00:46:13.519 --> 00:46:24.159
morning and in the evening. And I knew before even

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00:46:25.000 --> 00:46:33.440
pressing the play button that since I've done that, pressed

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the play button. This is in the days of CD players,

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00:46:45.679 --> 00:46:51.159
pressed the play button. In fact, it might have even

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been a tape recorder. I'd lie down on the bed

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and then even without necessarily listening to her words because

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I had to memorized. Really, it was as if my

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body knew exactly what to do, and the muscles just

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00:47:37.119 --> 00:47:54.920
almost went into automatic relaxation, and I remember my mind

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00:47:57.760 --> 00:47:58.639
would slow down.

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Now.

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Now, I was listening to this recording in the early

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00:48:13.480 --> 00:48:21.239
days of learning hypnosis, and long before I ever made

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00:48:21.840 --> 00:48:29.119
any videos or audio recordings myself, because I didn't start

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00:48:29.199 --> 00:48:42.920
doing that till two thousand and six, I knew, I

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00:48:43.079 --> 00:48:56.480
knew how helpful I found being able to just let go,

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

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

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00:49:20.840 --> 00:49:30.199
not more so. Each time you hear my voice, you

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00:49:30.280 --> 00:49:41.840
may feel the same. Some people have been listening to

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00:49:42.000 --> 00:49:55.840
me for over a decade. Maybe not solidly, obviously, not

279
00:49:55.960 --> 00:50:04.119
twenty four hours a day. Maybe people come back. Some

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00:50:04.280 --> 00:50:19.239
people maybe listen every day. That's something that I do

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00:50:21.079 --> 00:50:35.519
which you may not realize by listening, is when I

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00:50:35.840 --> 00:50:51.960
record these recordings. Now, for example, I also am affected

283
00:50:52.519 --> 00:51:05.280
by the words that I say. So if I set

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00:51:05.519 --> 00:51:15.920
you focus on your feet, notice your feet relaxing, I

285
00:51:16.039 --> 00:51:24.519
will be focusing on my feet. I will be noticing

286
00:51:27.480 --> 00:51:41.960
my feet relaxing. If I said, focus on your hands,

287
00:51:44.800 --> 00:51:54.280
and maybe notice the difference between each hand. Perhaps notice

288
00:51:54.440 --> 00:52:02.440
the air in the room, the temperature the room. On

289
00:52:02.559 --> 00:52:13.760
the backs of your hands. You may start to notice

290
00:52:14.480 --> 00:52:21.639
what almost feels like a very light breeze, even though

291
00:52:21.760 --> 00:52:25.880
there may not be any type of breeze at all

292
00:52:27.599 --> 00:52:39.840
where you are right now. And as you become aware

293
00:52:40.079 --> 00:52:54.079
of your hands, I'm also aware of how relaxed my

294
00:52:54.440 --> 00:53:20.119
hands our feeling now and when it comes to potentially

295
00:53:20.599 --> 00:53:26.400
drifting off to sleep, which may be the reason you're listening,

296
00:53:32.079 --> 00:53:46.679
I also feel drousy when I make these recordings. I

297
00:53:46.880 --> 00:54:05.280
also notice my mind drifting. In fact, at times I've

298
00:54:05.360 --> 00:54:19.760
actually fallen asleep without even noticing, and then I carry

299
00:54:19.840 --> 00:54:31.000
on talking, and it's only where I listen back to

300
00:54:31.440 --> 00:54:40.400
do the editing. I hear snoring, and I think, I

301
00:54:40.480 --> 00:54:51.519
don't remember snoring. I remember talking. Snoring was a pick

302
00:54:51.679 --> 00:54:58.039
turned up. That's why I sound like when I snore,

303
00:55:03.559 --> 00:55:17.119
I can read into whole experience. I don't know how

304
00:55:17.320 --> 00:55:29.840
you feel, how relaxed you feel in your feet, how

305
00:55:30.000 --> 00:55:55.440
relaxed you feel in your hands. I have noticed more

306
00:55:55.559 --> 00:56:12.159
and more with the more relaxed, deeper level of comfort

307
00:56:14.159 --> 00:56:29.280
you feel, the easier your breathing becomes. It's almost like

308
00:56:32.119 --> 00:56:50.199
that additional muscle relaxation. So this allows you to breathe

309
00:56:50.559 --> 00:57:16.440
easier without necessarily focusing on your breath. However, being able

310
00:57:16.519 --> 00:57:32.760
to notice the ease.

311
00:57:35.800 --> 00:57:36.559
In which.

312
00:57:43.920 --> 00:58:06.519
You breathe so naturally breathe very, very easily and smoothly.

313
00:58:34.280 --> 00:58:51.920
Whenever I imagine my breathing improving. When I've got my

314
00:58:52.119 --> 00:59:12.039
eyes closed, attend to visualize beautiful field with trees and

315
00:59:12.320 --> 00:59:52.760
flowers producing all that life giving oxygen. It feels nice too.

316
00:59:54.320 --> 01:00:13.239
If nothing else, just take in some time away from everything,

317
01:00:24.599 --> 01:00:57.079
enjoying that feeling of pace serenity with a joyful heart.

318
01:01:22.480 --> 01:01:47.920
Time seems to just drip by so very slowly. Relaxed,

319
01:01:53.880 --> 01:02:33.000
so deeply peaceful, completely unattached to any thoughts whatsoever in

320
01:02:33.199 --> 01:03:27.440
this moment, completely free. You'd like to say that your

321
01:03:27.719 --> 01:04:15.679
mind slowed down. Slowed down because nothing really requires your attention.

322
01:04:32.199 --> 01:04:46.480
You can enjoy the physical sensations of allowing the stress

323
01:04:46.880 --> 01:04:59.400
to drip out of your body, dripping out of every

324
01:05:02.639 --> 01:05:34.159
but of your body, being released from your brain, your

325
01:05:34.320 --> 01:06:26.320
mind slowly, but say, the muscles in your legs, remacs.

326
01:06:30.559 --> 01:06:37.280
Ls, re.

327
01:06:42.679 --> 01:07:20.599
Se very deep, relax mhm so deeply. And the feelings,

328
01:07:23.280 --> 01:07:48.159
the pleasant feelings in your arms and shoulders, deepening each

329
01:07:48.559 --> 01:08:26.000
part of your body further and deeper and deep, not

330
01:08:26.239 --> 01:08:32.479
to say, the feedings in the back of your neck,

331
01:08:55.600 --> 01:08:57.039
the feedings.

332
01:08:56.640 --> 01:09:32.239
In your wrists, muscles.

333
01:09:33.520 --> 01:10:29.479
In front of your body. Pace deep sense of peace

334
01:10:34.000 --> 01:10:35.600
spreads through.

335
01:10:36.960 --> 01:10:38.399
A very cool.

336
01:11:08.640 --> 01:11:28.560
Even when you focus on your mind, your mind becomes

337
01:11:35.840 --> 01:13:14.760
be's slower, deeper, relax fairy slater stomach taste for many stuff.

338
01:13:43.119 --> 01:14:12.000
Letice lets sound relaxed. You now feel in the hole

339
01:14:12.319 --> 01:14:13.279
of your back.

340
01:14:38.239 --> 01:14:39.399
In a spy.

341
01:14:43.159 --> 01:14:48.439
From your brain all right down the middle of your back,

342
01:14:51.720 --> 01:15:12.159
sending and receiving millions of messages every day dea comfort

343
01:15:15.119 --> 01:16:32.039
increase deeply relaxed ms, legs, spreading those signals down your

344
01:16:32.239 --> 01:16:56.479
spinal cord into they parts of your body, your shins

345
01:16:56.640 --> 01:17:53.039
and your canfences, outbursts, fields of peace and tranquility spreading

346
01:17:53.840 --> 01:18:06.279
through your body. It's of your toes, to your eyes,

347
01:18:10.720 --> 01:18:33.520
your fingers. Wait, you'll know that letting go read letting

348
01:19:01.560 --> 01:19:43.399
peace to drift him mind just wondering away, happy to

349
01:19:43.760 --> 01:20:48.439
let go, let go completely, let go, so drink Old

350
01:20:48.600 --> 01:23:28.079
Boddy Joy of sensory joy space, this space, pace and safety,

351
01:23:50.920 --> 01:23:52.159
surf very.

352
01:24:31.399 --> 01:24:31.439
U.

353
01:25:30.079 --> 01:25:57.039
Letting go, maybe reconst focus on different parts of your body,

354
01:26:01.199 --> 01:27:10.640
just to notice a foiad your eyes joy, so Louise,

355
01:27:30.319 --> 01:29:06.359
noticing a sense of complete freedom, absolute freedom, peace, energy,

356
01:29:39.319 --> 01:30:55.840
pace to breeze so much e yes, my notes of

357
01:30:56.039 --> 01:32:09.880
natist your mind drifting pace deeply in the direction dito

358
01:32:14.520 --> 01:34:23.600
blissful pace, bliss for pace direct two days shirk let's

359
01:34:23.640 --> 01:36:04.880
it go py mind box span the film's most visible

360
01:36:20.319 --> 01:37:41.079
a very fact and paceful pace like And you could

361
01:37:41.279 --> 01:37:51.319
start to notice that you are feeling more relaxed, even

362
01:37:51.439 --> 01:38:02.560
though I've not purposely focused your mind upon that sense

363
01:38:03.000 --> 01:38:08.840
of physical comfort that is growing within you throughout your body,

364
01:38:12.039 --> 01:38:21.680
and your mind starts to slow down, and that could

365
01:38:21.760 --> 01:38:30.079
be almost in recognition of I guess my speech not

366
01:38:30.279 --> 01:38:49.399
being particularly fast. Things generally feel calmer. Just by listening

367
01:38:49.640 --> 01:38:58.359
to my voice, you give yourself an opportunity to take

368
01:38:58.399 --> 01:39:05.359
a break from the day, take a break from your life,

369
01:39:06.520 --> 01:39:15.439
as it is, to give yourself a rest, giving yourself

370
01:39:15.600 --> 01:39:22.840
permission to take some time off and to allow your

371
01:39:22.880 --> 01:39:28.840
body to relax and allow your mind to slow down,

372
01:39:32.920 --> 01:39:40.600
which in turn releases the tension and the stresses that

373
01:39:40.760 --> 01:39:50.439
you had in your body. It's almost as if the

374
01:39:50.600 --> 01:39:55.560
parts of your body just open up, allowing the negativity

375
01:39:55.880 --> 01:40:07.800
out and at the same time replacing that negativity with

376
01:40:08.439 --> 01:40:18.000
positive healing energy, which then fills your body up and

377
01:40:18.199 --> 01:40:30.319
your mind to also starts to appreciate those feelings of

378
01:40:31.600 --> 01:40:51.079
increasing confidence and an almost uplifting feeling, positive healing energy

379
01:40:51.439 --> 01:41:02.039
that spreads through your body like a wave of comfort.

380
01:41:06.800 --> 01:41:17.079
And all this comes from just allow yourself a few minutes,

381
01:41:18.960 --> 01:41:21.960
maybe half an hour, however long you want it to be.

382
01:41:23.840 --> 01:41:38.239
Just rest, allow your mind and your body to almost

383
01:41:38.760 --> 01:41:54.359
preset itself to the settings of comfort and relaxation, calmness

384
01:41:58.680 --> 01:42:08.039
which allows or room for feelings of pleasure and happiness

385
01:42:12.079 --> 01:42:20.880
to move around your body and into your mind, almost

386
01:42:21.720 --> 01:42:26.279
as if your mind and your body are sinking together,

387
01:42:30.560 --> 01:42:40.239
almost mirroring each other, with that growing positivity and calmness.

388
01:42:45.319 --> 01:42:52.760
And it feels nice, really does feel nice to know

389
01:42:53.039 --> 01:43:01.920
that you are the one that has allowed yourself to

390
01:43:02.239 --> 01:43:16.199
feel more comfort and to experience more of this deep

391
01:43:16.640 --> 01:43:32.680
relaxation spreading throughout your body. And as I focus on

392
01:43:32.960 --> 01:43:38.640
each part of your body, you can notice that that

393
01:43:39.000 --> 01:43:53.119
part becomes even more relaxed just by focusing on it

394
01:43:55.840 --> 01:44:05.319
becomes even more can't arm and comfortable just by focusing

395
01:44:09.359 --> 01:44:15.119
And as I move down your body, starting and your head,

396
01:44:17.840 --> 01:44:21.760
the parts that you have already focused on or can

397
01:44:22.119 --> 01:44:31.600
continue to relax deeply those parts that have not yet

398
01:44:31.800 --> 01:44:44.640
focused on, or just automatically release any remain intention in

399
01:44:44.840 --> 01:44:59.199
anticipation of even more comfort about to come. Now the

400
01:44:59.399 --> 01:45:06.520
start by focusing on your forehead, just being aware of

401
01:45:06.800 --> 01:45:17.399
the feelings of your forehead, any background sounds like mister

402
01:45:17.680 --> 01:45:22.560
Herbert the pigeon, can just allow you to feel you're

403
01:45:22.760 --> 01:45:32.760
more relaxed. Just means you're in the moment. This isn't

404
01:45:33.279 --> 01:45:41.119
this isn't a sterile environment. This is the world. I

405
01:45:41.279 --> 01:45:48.680
live in the countryside, so there's lots of nature sounds around.

406
01:45:54.159 --> 01:45:59.279
As you focus on your forehead, just notice how it

407
01:45:59.560 --> 01:46:08.840
becomes one was even more relaxed as you focus only

408
01:46:09.159 --> 01:46:18.479
on my voice and that part of your body. Moving

409
01:46:18.680 --> 01:46:29.119
down to your eyes, focusing on your eyes, noticing how

410
01:46:31.600 --> 01:46:38.640
your eyelids feel so heavy, he has so light at

411
01:46:38.680 --> 01:46:45.159
the same time, and all the muscles around your eyes

412
01:46:45.399 --> 01:46:59.720
relaxing completely. Moving your focus down to your mouth, your lips,

413
01:47:00.279 --> 01:47:10.119
your tongue, your teeth. You comes behore of your mouth, relaxing,

414
01:47:13.600 --> 01:47:23.960
calm the least if you focus now on your jawl

415
01:47:27.319 --> 01:47:32.000
just a part of your jaw, near your mouth, your chin,

416
01:47:33.279 --> 01:47:36.359
but all the way up the size of your face,

417
01:47:37.600 --> 01:47:51.520
to your ears, the hole of your jaw, heeding more relaxed,

418
01:47:55.720 --> 01:48:13.039
a calm, focusing on your leck, the front of your

419
01:48:13.159 --> 01:48:25.600
neck and your throat, legs in loose and calm, the

420
01:48:26.039 --> 01:48:31.600
sides of your neck, the right and left side of

421
01:48:31.720 --> 01:48:50.239
your leg, your legs stan lace and calm. Now the

422
01:48:50.479 --> 01:48:57.560
back of your leck. Focusing on the back of your leg,

423
01:49:03.560 --> 01:49:08.760
letting go with any tension that may have been there before,

424
01:49:10.560 --> 01:49:22.359
and enjoying that sense of increasing comfort and release.

425
01:49:24.439 --> 01:49:28.560
I think you can experience in the back of your neck,

426
01:49:34.920 --> 01:49:36.600
moving down your.

427
01:49:36.640 --> 01:49:44.039
Back, moving either side of your spine right from the

428
01:49:44.159 --> 01:49:49.479
top of your back all the way down to the

429
01:49:49.600 --> 01:50:06.800
bottom of your back. Down it's your lower back, and

430
01:50:06.960 --> 01:50:14.079
as you move up and down your spine, you can

431
01:50:14.279 --> 01:50:22.479
feel the muscles either side of your spine relaxing even more.

432
01:50:29.960 --> 01:50:36.720
And as those muscles relax, that sense of comfort starts

433
01:50:36.840 --> 01:50:46.920
to spread outwards from your spine into both sides of

434
01:50:47.039 --> 01:50:54.079
your back, the top of your back, the middle when

435
01:50:54.159 --> 01:51:03.640
your lower back, and as you're scared gently and slowly

436
01:51:04.880 --> 01:51:10.479
up and down your back, the muscles on the top

437
01:51:10.600 --> 01:51:20.159
of your back relegs and become a looser. The muscles

438
01:51:20.279 --> 01:51:25.880
in the middle of your back also seemed to just

439
01:51:26.319 --> 01:51:40.800
almost divide from each other, separating and almost melting, and

440
01:51:41.079 --> 01:51:47.840
in your lower back seems to be an extra special

441
01:51:48.119 --> 01:52:03.800
feeling of comfort. The spread into your hips, sit down

442
01:52:03.880 --> 01:52:11.960
your lower back, into your hips, into the area where

443
01:52:12.000 --> 01:52:21.399
your cosicks are, and into your buttocks. These muscles that

444
01:52:22.359 --> 01:52:33.840
spread bring your lower back into your hip area, start

445
01:52:34.600 --> 01:52:50.239
to melt, start to reading, let go, then you'll know

446
01:52:50.479 --> 01:52:59.680
where about focus on your shoulders, back your spine. Okay

447
01:53:02.479 --> 01:53:21.159
until I go tenue to relax, so coy as you

448
01:53:21.359 --> 01:53:29.520
focus on your shoulders, you may notice they're already feeling

449
01:53:32.880 --> 01:53:41.439
ready this, They're already.

450
01:53:49.640 --> 01:53:49.880
Come.

451
01:53:56.760 --> 01:54:09.159
I feeling those muscles then move from your neck into

452
01:54:09.239 --> 01:54:34.560
your shoulders. Feels so soft and gentle, so smer and calm.

453
01:54:46.279 --> 01:54:59.840
The feeling your shoulders seems to spread deep into your shoulder,

454
01:55:02.079 --> 01:55:11.279
a sense of relaxation, not just traveling deeply into your muscles,

455
01:55:15.119 --> 01:55:27.960
also relaxing the butterness and moving all the way to

456
01:55:28.199 --> 01:55:37.119
underneath your arms, relaxing the whole area between the tops

457
01:55:37.239 --> 01:55:51.880
of your shoulders and underneath your arms. Heathn just so

458
01:55:53.880 --> 01:56:18.760
relaxed and comfortable oldest which sense that's deep message into

459
01:56:18.840 --> 01:56:31.000
your arms. You may feel almost as if your arms

460
01:56:31.079 --> 01:56:43.640
an not even that because the sun relaxed so deeply relaxed.

461
01:56:50.199 --> 01:56:54.600
So s.

462
01:57:10.840 --> 01:57:32.680
S that feels spread in a way down your arms

463
01:57:35.439 --> 01:58:05.439
to ours including you always circumfut spreads away into rests

464
01:58:08.720 --> 01:58:38.600
for sadrists so heavy yet the same time sunlight and gentle.

465
01:59:03.319 --> 02:00:04.840
Like said, now you ad a peace, annoy a sense of.

466
02:00:09.319 --> 02:00:09.720
Pace.

467
02:00:21.800 --> 02:00:36.159
Just seems to feel so familiar with your hands relax

468
02:00:37.479 --> 02:04:40.279
deeply else it's thinkps teach your bodys sis chicks fought

469
02:04:57.479 --> 02:07:50.399
eas sished spots faith, then you faint, s pace on.

470
02:07:52.560 --> 02:09:02.640
Sece sac pack b same.

471
02:09:07.600 --> 02:09:08.840
Pace for.

472
02:09:12.760 --> 02:09:22.239
S come on, l.

473
02:09:22.720 --> 02:09:43.079
Dem relaxation, the sprint, the chest, the story, let's take

474
02:09:43.399 --> 02:10:05.960
go everything. Start counting down now from twenty down to one.

475
02:10:11.920 --> 02:10:15.119
You can imagine in a way it's like just walking

476
02:10:15.239 --> 02:10:21.079
down some steps and each step or twenty steps, and

477
02:10:21.199 --> 02:10:31.520
each step represents a level of comfort. Each step represents

478
02:10:34.159 --> 02:10:46.640
a deepening of that comfort and the furthes you walk

479
02:10:46.720 --> 02:10:59.199
down those steps that deeper legs. Do you feel so

480
02:11:00.199 --> 02:14:49.720
ten number twenty, twenty, nineteen, eight, seven, ten sixty fifte

481
02:15:32.439 --> 02:21:59.000
s foohhhh f twoh no eight.

482
02:23:04.120 --> 02:23:55.040
US say.

483
02:24:35.879 --> 02:25:58.479
Si five.

484
02:26:06.120 --> 02:29:41.040
Concluding the US lady usus DA.

485
02:31:43.799 --> 02:31:57.680
As you focus on your eyes a countdown from taking

486
02:31:57.760 --> 02:32:12.600
down to one, focusing just on your eyes, your eyelids,

487
02:32:13.040 --> 02:32:21.840
the muscles around your eyes, your eye walls themselves, the

488
02:32:22.040 --> 02:32:39.479
whole area that makes up your eye. As we count

489
02:32:39.639 --> 02:32:47.719
down ten down to one, wants to focus in on

490
02:32:47.879 --> 02:33:03.879
your eyes. Your become twice is related with each number

491
02:33:04.879 --> 02:33:16.440
counting down that you may find the way you want

492
02:33:16.559 --> 02:33:25.399
to do is just drift off to sleep. And if

493
02:33:25.600 --> 02:33:39.040
that's what you want, then just allow yourself to do that. Now,

494
02:33:42.040 --> 02:33:50.120
focusing on your eyes and to begin counting down from

495
02:33:50.319 --> 02:40:02.120
ten down to one right now, nine eighthhhhhh f shhhhhhh

496
02:40:28.680 --> 02:43:31.600
three one. So count down ten to one, ten nine eight, seven, six,

497
02:43:33.840 --> 02:43:54.000
five four three two one. And maybe that was a

498
02:43:54.079 --> 02:43:58.200
bit too quick in order to relax. Maybe it's a

499
02:43:58.239 --> 02:44:04.360
bit too fast for you to notice the calming of

500
02:44:04.479 --> 02:44:11.200
your body, maybe even a little bit of pressure there,

501
02:44:11.399 --> 02:44:14.879
Like you're counted down from ten to one. Would you

502
02:44:15.000 --> 02:44:18.319
expect me to do man, expect me to just go

503
02:44:18.719 --> 02:44:28.559
floppy just because you're counting down. If you try again,

504
02:44:29.920 --> 02:44:34.520
but this time, I'll go a bit slower this time

505
02:44:35.760 --> 02:44:40.719
that you focus on the whole of your body before

506
02:44:40.799 --> 02:44:47.760
we focus on your legs. Just notice how your body

507
02:44:47.920 --> 02:45:03.040
does start to feel more relaxed every number that I

508
02:45:03.239 --> 02:46:36.600
count down ten nine, eight, seven, six, five four three one,

509
02:46:47.920 --> 02:46:53.639
I just notice how how you feel, generally, how your

510
02:46:53.680 --> 02:47:08.520
body feels. It's not necessarily even about counting down from

511
02:47:08.600 --> 02:47:14.680
ten to one. It's that space that you.

512
02:47:14.840 --> 02:47:16.319
Have, that.

513
02:47:18.879 --> 02:47:40.079
Space between being active physically or mentally, just sitting or

514
02:47:40.239 --> 02:47:46.040
lying down, just being there, not doing anything, not saying anything,

515
02:47:46.319 --> 02:47:52.799
or needing to think about anything. So it opens up

516
02:47:52.840 --> 02:47:57.280
a space, you know, a bit of a space, a gap,

517
02:48:03.559 --> 02:48:07.079
and the more I came down from ten to one,

518
02:48:08.239 --> 02:48:16.319
the bigger that gap becomes. So there's that gap of calmness,

519
02:48:17.760 --> 02:48:33.440
of comfort, relaxation. It's a nice feeling, and it moves

520
02:48:35.000 --> 02:48:52.559
those stresses or discomforts physically or emotionally moves away. Allows you.

521
02:48:55.360 --> 02:48:55.840
To just.

522
02:48:58.840 --> 02:48:59.520
Slow down.

523
02:49:03.159 --> 02:49:05.559
Someone can count the game from ten down to one

524
02:49:06.000 --> 02:49:16.200
and notice that gap widening, the gap, and is it widens.

525
02:49:16.280 --> 02:49:22.200
It's almost like that the stress and attention falls into

526
02:49:22.280 --> 02:49:40.280
the gap, gives you that distance, that space.

527
02:49:42.680 --> 02:49:48.120
Now ten.

528
02:49:52.479 --> 02:51:49.680
Nine, eight, seven, six, five four three. Then how did

529
02:51:49.760 --> 02:52:11.719
your body feel? Can you notice that? Do you feeling calm?

530
02:52:20.120 --> 02:52:51.280
You feel relaxed? Now, focus on your legs, just your legs.

531
02:53:07.280 --> 02:53:27.440
You're just gonna start with focusing on your thighs. Of course,

532
02:53:27.559 --> 02:53:32.440
it's not the most exciting thing to be doing, because

533
02:53:35.879 --> 02:53:38.520
I'm sure, like most of your body is not a

534
02:53:38.680 --> 02:53:51.040
lot going on right now. Just focusing on the whole

535
02:53:51.200 --> 02:53:57.559
of your fires, the tops of your thighs, the sides

536
02:53:57.760 --> 02:54:04.719
of your fires, the bottoms of your thighs, your outer thighs,

537
02:54:04.840 --> 02:54:09.719
and your inner thighs. Basically the whole of your thigh

538
02:54:09.879 --> 02:54:18.600
that leads into your hip and it goes down to

539
02:54:18.840 --> 02:54:32.879
your knee joints. Now, this is a big area, it's

540
02:54:32.879 --> 02:54:38.399
a very heavy area. It's very strong, probably the strongest

541
02:54:39.399 --> 02:54:52.559
muscles in your body or in your thighs. But I

542
02:54:52.639 --> 02:55:00.920
don't think we perhaps will give enough attention to our thighs.

543
02:55:06.879 --> 02:55:14.479
Perhaps we don't and acknowledge how important our thighs are

544
02:55:17.600 --> 02:55:34.399
to our lives, how much they actually do for us

545
02:55:38.280 --> 02:55:49.000
all through our lives. And it may seem sound really weird,

546
02:55:49.079 --> 02:55:57.479
but I think that all of our body parts, especially

547
02:55:57.600 --> 02:56:06.280
our thighs, needs TLC, a bit of love shown, a

548
02:56:06.360 --> 02:56:24.959
bit of acknowledgement, thank you, gratitude for what an thighs

549
02:56:25.200 --> 02:56:34.040
do for us. And I know this may sound a

550
02:56:34.120 --> 02:56:40.440
bit strange. Maybe you think, why am I short? How

551
02:56:40.520 --> 02:56:43.840
should be out in the garden hugging a tree or something.

552
02:56:49.799 --> 02:56:51.760
It's hard to see I can phone up on a

553
02:56:51.840 --> 02:56:55.399
tree when I'm doing this, sadoors owise I wouldn't be

554
02:56:55.440 --> 02:56:59.239
outside working a tree. I can't see the television for

555
02:56:59.360 --> 02:57:10.479
the tree be moved down to your knees gain such

556
02:57:10.520 --> 02:57:20.120
an important part, And I think we don't necessarily I'll

557
02:57:20.159 --> 02:57:27.879
speak for myself, I don't necessarily appreciate all that one

558
02:57:28.040 --> 02:57:33.079
needs to do for me until I have a problem

559
02:57:33.159 --> 02:57:38.440
with my need. Occasionally, if I were, maybe i'll bash it.

560
02:57:39.799 --> 02:57:45.319
It's aching for some reason. It's then that I realize

561
02:57:46.440 --> 02:57:50.479
how much it does. You know, the benefit of being

562
02:57:50.520 --> 02:57:58.440
able to use my legs without any kind of physical

563
02:57:58.600 --> 02:58:06.799
discomfort is a beautiful thing that's possibly not appreciated tool

564
02:58:07.799 --> 02:58:17.520
it's temporarily removed. You know that's comfort. But as you

565
02:58:17.680 --> 02:58:22.840
focus on your knees, regardless of how your knees feel,

566
02:58:25.959 --> 02:58:31.600
you can have that sense of gratitude and love to

567
02:58:31.760 --> 02:58:33.159
your needs and all that.

568
02:58:33.200 --> 02:58:33.879
They do for you.

569
02:58:44.559 --> 02:58:48.559
You can still have that attention on your thighs. Maybe

570
02:58:48.760 --> 02:58:56.079
notice how your thighs feel, Maybe notice that they are

571
02:58:57.920 --> 02:59:14.280
relaxing more deeply as you focus now on the bottoms

572
02:59:14.360 --> 02:59:18.760
of your legs, your shins, and your calf muscles, the

573
02:59:18.879 --> 02:59:26.520
bones between your knees and your feet incorporates, and the

574
02:59:26.639 --> 02:59:28.360
course your ankles.

575
02:59:30.159 --> 02:59:31.120
So important.

576
02:59:36.879 --> 02:59:41.639
Anyone has had, even like the slightest sprain of an

577
02:59:41.680 --> 02:59:49.760
ankle knows how how much we take our ankles for granted.

578
02:59:55.680 --> 02:59:57.639
And it's kind of strange in a way when you

579
02:59:57.760 --> 03:00:03.360
think that, you know, logically, our wrists are a lot

580
03:00:03.520 --> 03:00:08.399
thinner than the rest of our arms, which is okay,

581
03:00:08.600 --> 03:00:12.360
don't you can't see any problem with that because we're

582
03:00:12.399 --> 03:00:18.840
just picking stuff up by our ankles so much thinner

583
03:00:20.120 --> 03:00:28.680
than the rest of our legs, and from a physics

584
03:00:28.760 --> 03:00:34.479
perspective or logical even it doesn't really make sense that

585
03:00:34.639 --> 03:00:42.399
all this weight would ultimately be resting on your ankles

586
03:00:43.479 --> 03:00:56.879
then lead to your feet, that thin area, thin bone. Yeah,

587
03:00:56.959 --> 03:01:02.680
it does so much great work. Supports us, supports our

588
03:01:02.799 --> 03:01:14.520
body for a lifetime, helps us to balance, It helps

589
03:01:14.600 --> 03:01:27.200
you to get her around, to be mobile. And there's

590
03:01:27.200 --> 03:01:35.120
the calf muscles. Of course, when I was younger, I

591
03:01:35.159 --> 03:01:40.920
couldn't see the pointing calf muscles. Didn't seem to do anything. Okay,

592
03:01:42.040 --> 03:01:45.760
if I walked around tiptoes, then my calf muscles get

593
03:01:45.840 --> 03:01:49.559
some work. But of course that's not true. The calf

594
03:01:49.680 --> 03:01:59.360
muscles are being used whenever we use our legs. Then

595
03:01:59.440 --> 03:02:11.959
your ship there to protect you'll lower legs shaped in

596
03:02:12.040 --> 03:02:24.600
a way almost as a protector for the bone, leading

597
03:02:25.959 --> 03:02:36.440
of course to your ankles and your feet. We're not

598
03:02:36.520 --> 03:02:38.399
going to focus on your feet. We're just going to

599
03:02:38.479 --> 03:02:44.760
focus on the legs. And I realize, and now that

600
03:02:44.879 --> 03:02:49.280
I've mentioned your feet, you'll probably focus on them anyway,

601
03:02:49.840 --> 03:02:52.159
So maybe I should focus on your feet.

602
03:02:51.879 --> 03:02:52.360
A little bit.

603
03:02:56.440 --> 03:03:00.840
You can have them in your awareness the same as

604
03:03:00.920 --> 03:03:05.280
you have your thighs in your awareness. Even though we

605
03:03:05.399 --> 03:03:11.440
haven't been focusing on your thighs a few minutes, we're

606
03:03:11.559 --> 03:03:25.959
focusing on your ankles, there's still that sensation of comfort

607
03:03:28.680 --> 03:03:40.639
in your thighs, and there's that movement of energy because

608
03:03:40.680 --> 03:03:47.639
the thighs hold lots of different sensations. Of course, there's

609
03:03:47.680 --> 03:03:52.440
the muscles, the big strong muscles that we have in

610
03:03:52.520 --> 03:04:06.360
our thighs, but the skin on the outside of the thighs,

611
03:04:07.360 --> 03:04:12.040
as in the outside of all of our body, can

612
03:04:12.120 --> 03:04:30.079
be very sensitive, sensitive to attach, sensitive to temperature, and

613
03:04:30.280 --> 03:04:38.680
inside your thighs the bones, there's the muscle, is the blood, vessels,

614
03:04:38.799 --> 03:04:44.600
the ar trees, to all this stuff that inside of thighs.

615
03:04:49.040 --> 03:04:52.399
I guess sometimes it'd be nice if you could actually

616
03:04:52.479 --> 03:05:00.239
put your fingers inside your thighs and message. You can

617
03:05:00.319 --> 03:05:03.879
message on the outside, of course, but be able to

618
03:05:03.959 --> 03:05:07.120
get deep into the muscles and to be able to

619
03:05:07.280 --> 03:05:13.559
just message inside your thighs, message in the bones of

620
03:05:13.719 --> 03:05:30.360
your leg, massage the veins, just gently healing thighs. You

621
03:05:30.479 --> 03:05:37.719
can move down message inside your knees. Just message in

622
03:05:37.799 --> 03:05:46.200
those bones with healing fingertips, spreading the healing energy deep

623
03:05:46.319 --> 03:05:47.719
into the choice.

624
03:05:48.879 --> 03:05:49.440
Your knees.

625
03:05:54.879 --> 03:05:59.959
Of course there's the back you need, the inside crew

626
03:06:01.200 --> 03:06:08.799
real need is it's a very sensitive area. Very it

627
03:06:08.879 --> 03:06:13.280
feels very nice when it's stricken. That might be because

628
03:06:14.120 --> 03:06:19.040
it's an area that's not really touched very often. It's

629
03:06:19.200 --> 03:06:26.000
almost like a hidden plant. A crease your legs. It's

630
03:06:26.040 --> 03:06:33.239
almost like a part that has a sensitivity, which is

631
03:06:33.319 --> 03:06:44.319
a little bit different. Of course, it's protected by your legs,

632
03:06:51.719 --> 03:06:55.920
so you can legend putting your fingers into that increase

633
03:06:56.799 --> 03:07:06.040
your legs and folding between your legs. You can just

634
03:07:06.280 --> 03:07:13.920
message with your fingertips. Your fingertips going inside massage in

635
03:07:14.040 --> 03:07:24.040
the muscle tissue. You can cause fielder the bones of

636
03:07:24.159 --> 03:07:36.040
your knees heating through your fingertips. And then if you

637
03:07:36.200 --> 03:07:41.920
go down to your calf muscles, and that's the part

638
03:07:41.959 --> 03:07:46.079
I'd like to be able to really put my fingertips

639
03:07:46.120 --> 03:07:55.680
steep inside the calf muscles, massage in every single tissue

640
03:07:55.799 --> 03:08:06.920
of the muscle, healing everything hands and they're doing the

641
03:08:07.079 --> 03:08:17.360
same for my shies. Massagy, gently stroking the bones generally

642
03:08:17.600 --> 03:08:23.159
stroking them, hearing in a loving way because they deserve

643
03:08:23.319 --> 03:08:29.159
to be treated. There's the precious bones that they are,

644
03:08:30.479 --> 03:08:33.760
because their legs are so precious that in all the

645
03:08:33.799 --> 03:08:39.159
other parts of our body, the more precious of any

646
03:08:39.319 --> 03:08:54.639
chub on the planet. When you start to think about

647
03:08:58.319 --> 03:09:09.639
legs in this way, it can change your perspective. It

648
03:09:09.799 --> 03:09:17.280
might sound a bit silly to start with the idea

649
03:09:17.440 --> 03:09:25.840
of having love for your legs, showing appreciation for your thighs,

650
03:09:28.639 --> 03:09:33.000
wanting to be able to put your hands in your thighs,

651
03:09:35.239 --> 03:09:41.559
massage the muscles and the bones, and to get your

652
03:09:41.719 --> 03:09:52.280
fingers deep in there, releasing tension, just to show how

653
03:09:52.399 --> 03:10:00.200
much you care about your legs. Much you care for

654
03:10:01.280 --> 03:10:09.280
where your legs do for you regularly, your needs, your cuns,

655
03:10:10.600 --> 03:10:22.840
your ankles, the strength of your ankles, considering how thin

656
03:10:23.000 --> 03:10:26.559
they are compared to the rest of your legs, especially

657
03:10:26.639 --> 03:10:41.319
your thighs. Yeah, they're so strong, so flexible, absolutely amazing things.

658
03:10:42.639 --> 03:10:52.280
Your ankles are truly a gift because of what they

659
03:10:52.440 --> 03:11:04.319
do for you, supporting all weight, regardless of how what

660
03:11:04.680 --> 03:11:11.000
weight you are, even if you're a stony still a

661
03:11:11.200 --> 03:11:18.159
long weight for these little ankles. How a lot the

662
03:11:18.239 --> 03:11:28.319
heavier the mainstone double don in my course, support my

663
03:11:28.440 --> 03:11:35.719
body all the time. Whether they do give off a

664
03:11:35.840 --> 03:11:42.000
sigh of relief to sit down, that's my old licks th.

665
03:11:45.000 --> 03:11:45.040
H.

666
03:11:45.680 --> 03:12:12.959
My feet feels go, my toes clap so happy. Your

667
03:12:13.079 --> 03:12:22.399
legs really are amazing. And I know they're talking about

668
03:12:22.959 --> 03:12:28.440
Talking about your legs is probably possibly one of the

669
03:12:28.559 --> 03:12:34.159
most most boring things you ever heard anyone say. Possibly

670
03:12:36.920 --> 03:12:41.120
you don't boring or not. Everything I said is true.

671
03:12:43.600 --> 03:12:58.440
Your legs are amazing. Your legs deserve not just respect,

672
03:13:04.280 --> 03:13:16.600
they deserve to relax deeply. They deserve to take some

673
03:13:16.840 --> 03:13:22.840
time out of the day to just let go completely.

674
03:13:41.040 --> 03:14:00.159
Legs really can relax because the legs are so which

675
03:14:00.159 --> 03:14:06.120
are the most very important part of your body. When

676
03:14:06.159 --> 03:14:11.280
you relax negs, the rest of your body also naturally

677
03:14:12.280 --> 03:14:29.200
follows in that journey of comfort. I feel in my hips,

678
03:14:30.600 --> 03:14:37.719
My hips feel really nice, and also my light back

679
03:14:37.799 --> 03:14:38.159
as well.

680
03:14:40.159 --> 03:14:41.040
My lower back.

681
03:14:41.159 --> 03:14:46.680
Really feels it feels stretched, even though I'm just sitting

682
03:14:46.760 --> 03:14:52.760
in a chair and there's no stretching as far as

683
03:14:52.920 --> 03:14:56.440
aware that I'm doing. It's almost as if the muscles

684
03:14:56.719 --> 03:15:01.360
just relax so much, then there is a natural stretch

685
03:15:02.840 --> 03:15:25.200
as the tension has reduced a lot, and am now

686
03:15:25.319 --> 03:15:33.840
going to count down ten downs one. You can continue

687
03:15:35.680 --> 03:16:02.239
to film wonderfully relaxed ten nine eight, seven, six, five.

688
03:16:06.600 --> 03:16:19.440
Four three two one.

689
03:16:25.479 --> 03:16:37.399
Relax because I'm just going to count down from five

690
03:16:37.600 --> 03:16:42.319
down to one, and as a countdown, and just focus

691
03:16:42.440 --> 03:16:50.360
on the numbers, just the numbers counting down, and notice

692
03:16:51.239 --> 03:16:53.600
how you feel.

693
03:16:55.959 --> 03:16:57.120
In this moment.

694
03:16:58.559 --> 03:17:02.079
As you hear the numbers count and down, knowing that

695
03:17:02.719 --> 03:17:15.959
those numbers counting down represent you feeling calmer, not just

696
03:17:16.120 --> 03:17:24.600
in your body, but also relaxing your mind. Just notice

697
03:17:24.680 --> 03:17:30.719
how you feel. There's nothing to do, there's nothing to say,

698
03:17:31.360 --> 03:17:48.440
there's nothing to think about, starting with number five, four

699
03:17:57.959 --> 03:18:31.120
three to one. As you notice the gradual.

700
03:18:33.360 --> 03:18:33.920
Letting go.

701
03:18:36.280 --> 03:18:43.239
Of the tension in your body, you may also begin

702
03:18:43.520 --> 03:18:49.520
to notice and be aware of how your mind is

703
03:18:50.600 --> 03:18:58.399
starting to slow down. This is just a natural thing

704
03:18:58.920 --> 03:19:06.840
that happens. It's not really a special procedure. It's just natural.

705
03:19:07.000 --> 03:19:13.360
Because it's your body relaxes, your mind also starts to relax,

706
03:19:14.959 --> 03:19:18.639
and a more micro relaxes the more your body relaxes.

707
03:19:18.760 --> 03:19:29.120
It is just a continuous circle of relaxation. And is

708
03:19:29.200 --> 03:19:38.399
that calmness that comes from relative quietness. You know, even

709
03:19:38.440 --> 03:19:45.399
if this background sounds, even your side online is still

710
03:19:45.879 --> 03:19:51.159
going to be quite calm. You know, you haven't got

711
03:19:51.200 --> 03:19:56.360
the television on, there's no music in the background, unless

712
03:19:56.399 --> 03:20:03.600
you're listening to the recorded with music. Of course, you

713
03:20:03.760 --> 03:20:05.760
are very likely not going to be sitting in a

714
03:20:05.879 --> 03:20:09.000
room with other people. Of course you might be, but

715
03:20:10.280 --> 03:20:13.559
generally it's more ideal if you can do this on

716
03:20:13.680 --> 03:20:25.000
your own, so no distractions, and when you stop thinking

717
03:20:25.040 --> 03:20:42.239
about stuff, relaxation automatically rises. The sense of comfort starts

718
03:20:42.280 --> 03:20:51.040
to grow, and without trying to build it up into

719
03:20:51.159 --> 03:21:06.399
something fantastical, something magical, this is just a natural process, something.

720
03:21:06.159 --> 03:21:08.319
That's easy.

721
03:21:10.360 --> 03:21:17.120
To accomplish. In fact, it's almost you know, the sense

722
03:21:17.239 --> 03:21:24.040
of relaxing completely happens really when you put no effort

723
03:21:24.399 --> 03:21:28.280
into it. It's not something that you can really force.

724
03:21:30.879 --> 03:21:40.280
It's something that happens naturally. And part of the process

725
03:21:40.680 --> 03:21:51.879
of this recording and others is simply two allow you

726
03:21:54.239 --> 03:22:05.120
to take advantage of this space, this time, to just

727
03:22:09.319 --> 03:22:16.879
let go, to just be here, to be in tune

728
03:22:20.559 --> 03:22:32.639
with how you feel, yet with the intention of wanting

729
03:22:32.920 --> 03:22:45.040
to relax deeply that maybe even to fall asleep, depending

730
03:22:45.280 --> 03:22:51.479
on what it is that you wish for yourself in

731
03:22:51.639 --> 03:23:07.760
this moment. As we know, relaxing is the majority of

732
03:23:07.920 --> 03:23:11.799
the process of falling asleep. The actual fall in the

733
03:23:11.879 --> 03:23:18.520
sleep part is the tiny bit at the end. The

734
03:23:18.680 --> 03:23:33.159
deeper relaxed you become, the easier you find yourself drifting.

735
03:23:42.799 --> 03:23:49.120
You can also if you choose to stay focused on

736
03:23:49.319 --> 03:24:17.559
my voice and really enjoy the process, gradually relaxing each

737
03:24:18.079 --> 03:24:44.639
muscle in your body effortlessly and just observing the sensation

738
03:24:49.920 --> 03:25:05.840
of letting go completely. This time, I'm gonna count from

739
03:25:06.079 --> 03:25:19.440
six down to one. You can notice your mind calming

740
03:25:19.760 --> 03:25:32.280
down with each number that you hear me saying, naturally,

741
03:25:33.360 --> 03:28:36.280
feeling calm and slow, be peaceful sex five one being

742
03:28:36.680 --> 03:28:52.440
aware how you mind to slow right down, sinking deeply

743
03:28:55.280 --> 03:29:12.639
into relaxation. As you focus on your mind.

744
03:29:12.559 --> 03:29:17.360
And may notice that.

745
03:29:19.280 --> 03:29:27.040
There are some thoughts still there, maybe some stubborn thoughts

746
03:29:27.239 --> 03:29:42.520
that for some reason perhaps need your attention. That's what

747
03:29:42.760 --> 03:29:55.040
you can do is send love to those thoughts. Sprinkle

748
03:29:55.719 --> 03:30:05.280
those thoughts with love, my little petals for my flower.

749
03:30:06.319 --> 03:30:14.159
Just sprinkle over petals, feel good love towards those thoughts.

750
03:30:14.760 --> 03:30:21.239
To let those thoughts. Mom, you're a band in the number.

751
03:30:22.520 --> 03:30:30.319
You just need them. You require them to just calm down,

752
03:30:32.600 --> 03:30:50.000
slow down, quiet down for now, so as you focus

753
03:30:50.120 --> 03:30:55.399
on those remaining thoughts as we count down this time

754
03:30:55.520 --> 03:30:57.799
from seven down to one.

755
03:30:59.360 --> 03:31:00.239
With each night, but.

756
03:31:03.239 --> 03:31:15.799
Just imagine sprinkling those flower petals of love, kindness, gratitude

757
03:31:19.000 --> 03:31:28.920
over those thoughts, which will allow them to just melt away,

758
03:31:30.559 --> 03:31:44.600
relax deeply. With every number, those thoughts will become more

759
03:31:48.680 --> 03:34:10.159
and more relaxed, starting if seven, six, five one.

760
03:34:26.719 --> 03:34:27.440
I'll let you.

761
03:34:27.559 --> 03:34:52.959
Now notice how relaxed your feeling in your body. We

762
03:34:53.120 --> 03:35:06.760
got to focus on your hands, because the more relaxed

763
03:35:06.920 --> 03:35:13.879
your hands on, the more relax your body and mind

764
03:35:14.000 --> 03:35:40.879
on you focus on your hands and your fingers. There's

765
03:35:40.959 --> 03:35:46.239
nothing needed to be done. There's no clutching of fists

766
03:35:46.600 --> 03:35:57.680
or dents in the fingers or anything like that. It's

767
03:35:57.959 --> 03:36:12.479
just noticing focusing on your hands. Let us nearly fail

768
03:36:27.159 --> 03:36:38.959
because the ball relax your hands feel the calm mind feels,

769
03:36:40.799 --> 03:36:58.639
and the ball confidence feel throround your body jee may

770
03:37:01.079 --> 03:37:29.799
have already I taste kill mid is starting to drift.

771
03:37:43.440 --> 03:37:52.000
Fucksaid just in your hands and fingers.

772
03:37:56.319 --> 03:37:59.040
A s.

773
03:38:01.479 --> 03:38:12.799
Experience. I'm real deepening of that relaxation in your heads

774
03:38:12.959 --> 03:38:39.799
and fingers, more relaxed. With each number from eight.

775
03:38:42.000 --> 03:38:42.799
Down to one.

776
03:38:48.200 --> 03:38:59.879
Almost feel that healing, relaxed energy, spread it into your head.

777
03:39:01.200 --> 03:39:02.000
The thing is.

778
03:39:05.319 --> 03:39:29.680
Becoming more relaxing with each number going down. I ate

779
03:39:30.479 --> 03:41:15.879
down to one, drifting, drifting again, spoted voice kneber I seven.

780
03:40:51.920 --> 03:42:38.479
Shh.

781
03:43:47.239 --> 03:43:56.520
Just being here now, nothing to think about, nothing to do,

782
03:43:58.159 --> 03:44:12.399
nothing to say, and everything just feels calmer. This is

783
03:44:13.520 --> 03:44:20.319
your natural state of being. This is how you just

784
03:44:21.440 --> 03:44:28.319
normally feel. Way you take away that other stuff.

785
03:44:30.360 --> 03:44:31.040
That we add.

786
03:44:32.879 --> 03:44:39.360
I think that stress and way we're hear over thinking

787
03:44:42.399 --> 03:44:50.840
anxiety and tension, generally thinking about stuff.

788
03:44:53.280 --> 03:44:56.200
Take that away. This is what we do.

789
03:44:57.680 --> 03:44:57.879
Now.

790
03:45:04.319 --> 03:45:15.479
You left with a real sense of peacefulness which comes

791
03:45:15.719 --> 03:45:23.159
to you for a good play, because ultimately it's just

792
03:45:24.319 --> 03:45:36.799
a feeling of feeling and comfort, almost as if you

793
03:45:36.840 --> 03:45:41.120
had got inside yourself. You found in a special place

794
03:45:42.559 --> 03:45:57.399
where everything is peaceful, the place we film relaxed and

795
03:45:57.559 --> 03:46:06.520
your natural sense of comment place where you will be.

796
03:46:06.799 --> 03:46:19.600
Here you can accept yourself when you place way you're

797
03:46:19.840 --> 03:46:30.639
trying to please anybody else, and place way you can

798
03:46:32.360 --> 03:46:41.760
actually just love yourself. In some ways. More importantly, you

799
03:46:41.879 --> 03:46:59.840
can like yourself appreciate, if you will, a sense of gratitude.

800
03:47:03.239 --> 03:47:04.879
The air round.

801
03:47:12.360 --> 03:47:20.200
That's also a place where you can actually feel the

802
03:47:20.520 --> 03:47:35.799
healing energy soaking into your body. Heaving energy soaking into

803
03:47:35.920 --> 03:47:50.120
your body. The healing energy spreads through your veins, traveling

804
03:47:50.719 --> 03:48:03.159
each every single part of your body, and you start

805
03:48:03.239 --> 03:48:10.159
to realize the actually the healing energy it's not just

806
03:48:10.760 --> 03:48:17.559
entered into your brain, it's become part of your brain

807
03:48:22.520 --> 03:48:29.159
and the spinal fluid. It is now mixed with healing energy,

808
03:48:34.399 --> 03:48:40.680
not just allowing you to feel so much more relaxed

809
03:48:42.719 --> 03:48:54.760
and healthy in this moment, but also you start to

810
03:48:54.920 --> 03:49:04.280
realize that actually what's happening now without a healing, relaxing

811
03:49:05.399 --> 03:49:13.280
energy spreading through your body, is actually changing your life

812
03:49:18.639 --> 03:49:24.239
suchually changing the way you're going to feel not just now,

813
03:49:26.079 --> 03:49:32.840
but tomorrow and the next day. There's your health improves,

814
03:49:36.440 --> 03:49:43.799
not just your physical health, but your mental health. Things

815
03:49:44.239 --> 03:49:49.440
they used to bother you in the past, for some reason,

816
03:49:50.639 --> 03:49:58.159
no longer have the effect that they used to because

817
03:49:58.319 --> 03:50:10.079
something's changed deep within you. Maybe things that used to

818
03:50:12.319 --> 03:50:21.719
cause you to feel anger no longer have that power

819
03:50:24.639 --> 03:50:29.719
to control you the way they seem to be able

820
03:50:29.760 --> 03:50:40.760
to before. As you realize that you're the one who

821
03:50:40.879 --> 03:50:55.200
decides what affects you. You're the one who decides to

822
03:50:55.440 --> 03:51:08.280
feel relaxed and calm when you choose to enjoy noticing

823
03:51:09.440 --> 03:51:23.280
these natural developments and the healing continue to grow and

824
03:51:23.440 --> 03:51:34.760
improve your life day by day, include of course, your

825
03:51:34.879 --> 03:51:52.239
ability to relax so much easier and sleeping. It's the

826
03:51:52.360 --> 03:52:03.200
most natural thing in the world to you because falling

827
03:52:03.280 --> 03:52:11.760
asleep is something that you've done so many times in

828
03:52:11.879 --> 03:52:19.000
your life, and you know that you were born, as

829
03:52:19.079 --> 03:52:25.479
we all were, with the ability to fall asleep, naturally,

830
03:52:30.120 --> 03:52:42.239
born with that ability to just drift off into a deep,

831
03:52:43.520 --> 03:52:55.319
healing sleep. Even when we're kids, sometimes will fall asleep

832
03:52:55.360 --> 03:53:01.840
and we don't even want to try to stale. Maybe

833
03:53:01.920 --> 03:53:05.319
it's a birthday in the morning though it's Christmas or

834
03:53:06.159 --> 03:53:09.040
holiday or something we look forward to, and I don't

835
03:53:09.079 --> 03:53:13.719
want to go to sleep. But the more we want

836
03:53:13.760 --> 03:53:18.920
to stay awake, the more we just start to drift.

837
03:53:23.040 --> 03:53:27.559
And the more he fights drifting, we try to stop

838
03:53:27.639 --> 03:53:34.520
yourself and drifting asleep, the deeper and strongerout drifting becomes.

839
03:53:41.479 --> 03:53:46.799
Because we're born not just with the need to relax

840
03:53:46.920 --> 03:53:55.319
deeply and to naturally fall asleep. But it's our birthright,

841
03:53:58.680 --> 03:54:08.760
it's part of our dear an, and sometimes as we

842
03:54:08.879 --> 03:54:15.399
get older in life, perhaps at times we have forgotten

843
03:54:20.159 --> 03:54:36.360
relaxing completely. It's not only a wonderfully pleasant experience, it's

844
03:54:36.399 --> 03:54:54.200
also really easy. It's very very easy to let go,

845
03:54:56.239 --> 03:55:05.879
because that's what it is. It's just decided to let go.

846
03:55:11.079 --> 03:55:17.040
And when you press the play button on my recordings,

847
03:55:18.920 --> 03:55:30.159
you have given permission from my voice to relax. You

848
03:55:30.280 --> 03:55:35.479
press that play button, you have given me permission for

849
03:55:35.639 --> 03:55:50.799
my words to effect in a positive, only a positive way,

850
03:55:54.719 --> 03:56:18.360
opening up your mind to useful and healing suggestions. They

851
03:56:18.440 --> 03:56:29.600
can have such an amazing effect on how you feel

852
03:56:30.360 --> 03:56:44.520
right now, as well as those changes that continue long

853
03:56:44.920 --> 03:56:55.200
after the recording ends, those changes within you that continue

854
03:56:55.440 --> 03:57:11.680
to flourish and grow, transforming your life in positive, beautiful way,

855
03:57:14.760 --> 03:57:21.799
allowing you to move forward in your life in the

856
03:57:21.959 --> 03:57:39.920
direction that you choose for yourself. This feeling, this feeling

857
03:57:40.239 --> 03:57:55.719
that you can experience a safety, comfort, calmness, This feels

858
03:57:55.840 --> 03:58:16.920
so nice. It's such a healthy place to be, and

859
03:58:17.120 --> 03:58:34.920
that postivity grows within you. Eat every day moving forward,

860
03:58:38.719 --> 03:58:49.639
you're how to find that you're all relaxed physically, and

861
03:58:49.920 --> 03:58:58.840
in your mind is relaxed. And it's not that you're

862
03:58:59.079 --> 03:59:04.760
thinking's lower, it's just that your mind would be less

863
03:59:05.719 --> 03:59:17.120
knock up with unnecessary negativity because from now on, your

864
03:59:17.280 --> 03:59:27.000
mind rejects negativity. From now on, you're going to start

865
03:59:27.280 --> 03:59:43.600
noticing when negativity arises, and you can just say stop, stop,

866
03:59:46.479 --> 03:59:52.680
and then negativity will turn around and the leading you

867
03:59:52.840 --> 04:00:20.559
alone stop and then negativity disappear. And did you notice

868
04:00:20.840 --> 04:00:29.200
that you feel way more vexed than you probably expected.

869
04:00:35.319 --> 04:00:36.479
You can now.

870
04:00:39.799 --> 04:00:45.680
Congratulate yourself because you're the person that has done this.

871
04:00:47.399 --> 04:00:52.879
You are the one that has opened your mind up

872
04:00:53.600 --> 04:01:01.600
to the simple facts, and you can feel more relaxed

873
04:01:01.840 --> 04:01:11.879
your body end in your mind. You've opened your mind

874
04:01:12.079 --> 04:01:19.920
up to the birthrights. Have been able to just fall

875
04:01:20.000 --> 04:01:34.559
asleep easily when you cheers. And that's a nice feeling.

876
04:01:36.159 --> 04:01:40.719
Don't you think it feels nice? Doesn't it?

877
04:01:43.840 --> 04:01:44.680
To feel.

878
04:01:45.920 --> 04:01:51.319
Calm from the healing energy is spreading through your body

879
04:01:52.440 --> 04:02:08.639
in your mind? In time, a special place where negativity

880
04:02:10.159 --> 04:02:23.040
can no longer enter. Negativity is banned. It's bad, it's

881
04:02:23.159 --> 04:02:29.639
not allowed entry. It doesn't it doesn't, This doesn't deserve

882
04:02:29.760 --> 04:02:37.000
to be here. It doesn't be long here negativity has

883
04:02:37.239 --> 04:02:51.559
no place in your life, which makes room for all

884
04:02:52.280 --> 04:03:00.159
comfort or hearing or relaxation.

885
04:03:04.159 --> 04:03:04.879
For peace.

886
04:03:21.799 --> 04:03:24.799
It feels nice, doesn't it, to.

887
04:03:25.159 --> 04:03:29.280
Just let go.

888
04:03:31.280 --> 04:03:51.639
With everything? Nobody count down now from twenty down to one.

889
04:03:55.079 --> 04:03:57.959
You can continue to relax.

890
04:04:00.280 --> 04:04:01.799
Cheese, you can.

891
04:04:04.719 --> 04:04:19.639
Dread to sleep with every number he'd be saying, you

892
04:04:19.760 --> 04:04:27.360
can fill twice relaxed, or if you choose, you can

893
04:04:27.520 --> 04:05:18.719
feel twice sleeping now twenty ninety eighteen, seventeen six day,

894
04:05:26.079 --> 04:05:36.120
fifty day, fourteen.

895
04:05:44.000 --> 04:06:25.680
Thirty two, eleven, two, nine, eight.

896
04:06:32.840 --> 04:07:36.360
Seven, six five. This is your time to just take

897
04:07:36.399 --> 04:07:51.680
a break, your time relax, to allow your mind to

898
04:07:51.840 --> 04:08:09.319
slow down, to give yourself permission to take a break

899
04:08:14.239 --> 04:08:24.440
from everything. Endure the only person that can make that decision.

900
04:08:27.280 --> 04:08:30.000
You're the only person that can actually tell your mind

901
04:08:35.200 --> 04:08:59.280
just relax, to just take some time off so that

902
04:08:59.440 --> 04:09:04.479
you can focus on your body, get in touch with

903
04:09:05.600 --> 04:09:06.760
how you feel.

904
04:09:08.079 --> 04:09:17.760
Physically and in.

905
04:09:17.840 --> 04:09:25.600
The process of this body scared where you focus on

906
04:09:25.799 --> 04:09:35.920
different parts of your body, those parts that you focus

907
04:09:36.040 --> 04:09:48.200
on and observe. Even though you're not perposy requesting those

908
04:09:48.360 --> 04:09:53.959
parts of your body to relax, it's kind of expected.

909
04:09:55.559 --> 04:10:01.120
You expect when you listen to my voice to feel

910
04:10:02.799 --> 04:10:16.319
worst naturally, because when you're listening to me, your attention

911
04:10:18.600 --> 04:10:29.559
is focused on my words, and as my words guide

912
04:10:29.760 --> 04:10:43.239
you to focus on those parts of your body, your

913
04:10:43.319 --> 04:11:08.280
focus increases, which actually calm your mind to mind columbs down,

914
04:11:13.440 --> 04:11:38.399
body relaxes, and when your body calms down, mind relaxes.

915
04:11:50.280 --> 04:12:05.639
Started to focus on your body. Feel that here energy

916
04:12:05.879 --> 04:12:24.200
is spreading through your body, pushing out stress, attention. Here

917
04:12:26.399 --> 04:12:35.319
all the parts of your body, cleading your skin, bones, blood,

918
04:12:37.040 --> 04:12:41.799
all of your audience, inside your boddy, one of the muscles,

919
04:12:43.239 --> 04:12:50.600
all of the fat of everything, every hair on your

920
04:12:50.680 --> 04:13:04.520
body is filled with that here energy. Knowing your brain

921
04:13:09.200 --> 04:13:23.440
fills bad and the energy the feed and comfort relaxation

922
04:13:27.280 --> 04:13:38.120
increases deep bay increases.

923
04:13:43.680 --> 04:13:44.520
In a way that.

924
04:13:48.079 --> 04:14:04.760
Your mind starts to fill perhaps been grousing because it's

925
04:14:04.879 --> 04:14:24.120
not needed, and it may start to drift if that's

926
04:14:24.319 --> 04:14:25.479
what's needed.

927
04:14:28.680 --> 04:14:30.239
If you're listening to this.

928
04:14:32.319 --> 04:14:36.120
And we need a step relaxation, that's.

929
04:14:35.959 --> 04:14:43.520
Where you get if we need is to fall asleep.

930
04:14:44.760 --> 04:14:54.479
Actually easily that you wind drifts. That's also what happened

931
04:15:00.120 --> 04:15:07.799
because my pressing out play button on the podcast and

932
04:15:08.120 --> 04:15:15.120
listening to me care permission, your body and your wind.

933
04:15:18.200 --> 04:15:27.479
In fact, give the command to your body and your

934
04:15:27.600 --> 04:15:40.600
wind to relax deeply, to drift off to sleep, if

935
04:15:40.879 --> 04:15:43.360
that's what you want to.

936
04:15:46.799 --> 04:15:47.040
Need.

937
04:15:54.719 --> 04:16:07.680
Em as I focus on different parts body may start

938
04:16:08.000 --> 04:16:16.159
to just drift and then you go back again. You

939
04:16:16.399 --> 04:16:21.239
hear me talk again, focusing on a different parts of

940
04:16:21.360 --> 04:16:21.879
your body.

941
04:16:27.639 --> 04:16:28.239
You may.

942
04:16:30.200 --> 04:16:40.280
I'm just drifting, being realized, drifting until you start drifting

943
04:16:42.559 --> 04:16:49.719
during lot again to my voice, magasine what a different

944
04:16:49.840 --> 04:17:03.200
parts of your body starts to relax, because it's basically.

945
04:17:06.280 --> 04:17:16.600
In the sleep. Soon, the more you drift, the long

946
04:17:17.000 --> 04:17:17.879
you drift.

947
04:17:19.440 --> 04:17:34.719
Only you drift. Val I drifted continues to sleep. And

948
04:17:34.879 --> 04:17:46.879
that's the last until when you read time, when you've

949
04:17:47.040 --> 04:17:58.719
experienced they about to sleep, because if you don't have

950
04:17:59.200 --> 04:18:28.879
to sleep, it's strangely pleasant scents. Deep sleep feels slice

951
04:18:31.120 --> 04:18:44.000
taxada finds you feelish. You feel that he which is

952
04:18:44.239 --> 04:18:50.520
spreading through a deeply.

953
04:18:56.280 --> 04:19:13.360
X starts.

954
04:19:13.840 --> 04:21:54.399
Junius shoulders as the chists fass spy your body. Spoke

955
04:21:54.600 --> 04:22:05.399
is again said, focus on this time on your forehead,

956
04:22:11.879 --> 04:22:21.799
now your mouth, your lips, the hold of your mouth,

957
04:22:34.040 --> 04:22:46.559
Focus on your fingers, maybe get your fingers. Little bits

958
04:22:46.840 --> 04:22:51.040
you can focus on each one individually.

959
04:22:57.319 --> 04:22:58.399
My hands.

960
04:23:03.280 --> 04:23:04.920
Should focus on both of your.

961
04:23:04.879 --> 04:23:10.879
Hands now, seem to just not into one.

962
04:23:16.079 --> 04:23:24.360
Man if your hands stopped left hand and asked as

963
04:23:24.399 --> 04:23:42.159
if just fix the gemel now focusing these just not

964
04:23:42.639 --> 04:24:17.079
so heaving as hell sas says, just see.

965
04:24:48.680 --> 04:24:51.319
Be seen, sa.

966
04:25:18.680 --> 04:26:17.200
Us shops.

967
04:26:03.520 --> 04:28:32.639
Us famouss. Not you said I score by fils, not

968
04:28:33.120 --> 04:29:26.600
said your mind fails. Let him go, Let's go, let's

969
04:29:26.639 --> 04:29:57.879
say go everything, Let's think go, Let's think go, Let's

970
04:29:57.959 --> 04:30:26.000
say go ah everything ever start now and like you're

971
04:30:26.079 --> 04:30:29.879
just the first of all, just to see yourself lying

972
04:30:29.959 --> 04:30:37.159
down on the message table, lying on your front, your

973
04:30:37.239 --> 04:30:45.319
head is supported, your arms are supported. Then you feel

974
04:30:45.399 --> 04:30:55.280
comfortable and breathing is really easy, and you feel you

975
04:30:55.360 --> 04:30:58.879
feel confident in how you look as well. So there's

976
04:30:58.920 --> 04:31:04.120
none of that issue of body problems or shyness because

977
04:31:05.200 --> 04:31:12.719
I'm a professional and this is a therapy session, so

978
04:31:13.360 --> 04:31:20.600
none of that stuff matters on whatsoever. This is about you.

979
04:31:23.479 --> 04:31:31.040
This is about how you feel, how you can enjoy

980
04:31:32.040 --> 04:31:38.040
that sense of comfort and relaxation that comes from letting

981
04:31:38.159 --> 04:31:43.879
go and allowing my hands and my fingers to relax

982
04:31:44.000 --> 04:31:55.360
you by messaging your body. So I want the start

983
04:31:55.440 --> 04:32:00.280
off just by placing my hands on a back of

984
04:32:00.360 --> 04:32:05.239
your head, just gently, just so you can feel my

985
04:32:05.479 --> 04:32:13.959
hands feel like really on you. So you can maybe

986
04:32:14.040 --> 04:32:16.159
feel the warmth of my hands on the back of

987
04:32:16.239 --> 04:32:22.159
your head. With my hands the side of your head,

988
04:32:23.159 --> 04:32:29.760
not pressing, but just holding there very gently, maybe over

989
04:32:29.840 --> 04:32:33.520
your ears, and a little bit on your face, just

990
04:32:33.600 --> 04:32:40.440
so you can feel my hands so you can become accustomed.

991
04:32:41.399 --> 04:32:41.840
To them.

992
04:32:50.440 --> 04:32:52.440
And now I put my hands on the back of

993
04:32:52.520 --> 04:33:00.120
your head again and gently let them slide down at

994
04:33:00.120 --> 04:33:09.919
the back of your neck. You can feel my hands

995
04:33:16.759 --> 04:33:19.720
gently stroking the back of your neck and start with

996
04:33:24.319 --> 04:33:28.080
just so you can get used to the the feeling

997
04:33:28.279 --> 04:33:35.799
of my hands on your skin, get accustomed to realize

998
04:33:35.919 --> 04:33:46.560
that you're safe. It's all good, it's all fine. And

999
04:33:46.639 --> 04:33:50.599
I want to start chipple message in the muscles in

1000
04:33:50.680 --> 04:34:06.520
the back of your neck with both hair. And this

1001
04:34:06.639 --> 04:34:12.880
is a very trusting situation really, because our necks is

1002
04:34:13.000 --> 04:34:18.360
so fragile. To have someone have their hands around your

1003
04:34:18.439 --> 04:34:23.360
neck in that way can sometimes be problematic for people,

1004
04:34:24.599 --> 04:34:29.080
which is why massages are quite good because it allows

1005
04:34:29.119 --> 04:34:39.080
you to relax and to get in touch with trust,

1006
04:34:43.360 --> 04:34:55.919
to feel peaceful and calm. There's a massage the science

1007
04:34:56.000 --> 04:35:04.040
of your neck gently moving from the bottom of your neck.

1008
04:35:05.759 --> 04:35:08.279
It would be sort of near where your shoulders start.

1009
04:35:08.319 --> 04:35:15.360
I guess all the way up to your jaw is

1010
04:35:15.880 --> 04:35:21.599
kind of area the side of your neck. Of course,

1011
04:35:21.639 --> 04:35:24.159
it's a lot longer than the front of your neck.

1012
04:35:37.200 --> 04:35:44.240
The message in the back of your neck, especially that

1013
04:35:44.439 --> 04:35:53.919
area where perhaps we hold tension, and there's that area's message.

1014
04:35:54.279 --> 04:35:58.319
You can actually feel a sense of release in the

1015
04:35:58.439 --> 04:36:06.599
back of your neck. Maybe you can breathe it out

1016
04:36:06.680 --> 04:36:11.680
as well, not just how it feels, not just how

1017
04:36:11.840 --> 04:36:25.479
you feel. They're moving down to that area between your

1018
04:36:25.560 --> 04:36:33.400
neck and your shoulders, that musty area, starting to message

1019
04:36:35.560 --> 04:36:40.479
that area on both sides. This would be the area

1020
04:36:40.599 --> 04:36:43.119
that a lot of people would message if they were

1021
04:36:43.200 --> 04:36:48.159
going to give you, like a shoulder message. Even that's

1022
04:36:48.520 --> 04:36:51.959
not technically the shoulders, but it's all the muscles that

1023
04:36:52.119 --> 04:36:53.680
lead to the shoulders.

1024
04:36:55.000 --> 04:36:55.840
From the neck.

1025
04:36:57.759 --> 04:37:02.880
And a game that can hold tension and stress, and

1026
04:37:03.040 --> 04:37:10.959
when massaged sometimes a nice deep message is useful, and

1027
04:37:11.279 --> 04:37:28.799
you decide how deep that message is. Just allow my

1028
04:37:28.959 --> 04:37:34.639
knuckles just to dig in to get to those muscles,

1029
04:37:34.880 --> 04:37:45.880
to really relaxed all the time being firm yet gentle

1030
04:37:47.319 --> 04:38:06.119
with it. You striking down the area to your actual shoulders,

1031
04:38:08.439 --> 04:38:18.040
moving to the muscles of your shoulders, and maybe initially

1032
04:38:18.279 --> 04:38:22.759
just pulling up the shoulders a little bit off the table,

1033
04:38:24.159 --> 04:38:26.040
just to give you a little bit of a stretch

1034
04:38:27.880 --> 04:38:36.880
a very gently. You've got the muscles at the front

1035
04:38:36.959 --> 04:38:48.840
of your shoulders the side of the bank. Again, this

1036
04:38:49.000 --> 04:38:52.840
is the part that can really take quite a bit

1037
04:38:52.880 --> 04:38:59.680
of pressure, quite a bit of needing.

1038
04:39:00.159 --> 04:39:03.439
If if you wish to really.

1039
04:39:05.040 --> 04:39:10.479
Release the tension to really get into those muscles and

1040
04:39:14.360 --> 04:39:21.040
your fingers in there, you feel really nice. Sometimes it's

1041
04:39:21.159 --> 04:39:31.880
just being stroked gently, being messaged quite strongly. You can

1042
04:39:31.919 --> 04:39:33.560
all be beneficial.

1043
04:39:34.560 --> 04:39:35.959
To the real solution.

1044
04:39:40.799 --> 04:39:53.840
With the muscles in your shoulders. Now to move down

1045
04:39:53.919 --> 04:40:04.360
your arms, you do one arm at a time, starting

1046
04:40:04.439 --> 04:40:14.880
with your right arm, but there is I just lift

1047
04:40:14.959 --> 04:40:18.040
your arm up, just hold it to the side of you,

1048
04:40:21.279 --> 04:40:26.119
but where it still be attached, and I just message

1049
04:40:27.599 --> 04:40:40.319
the tops of your arms all the way down to

1050
04:40:40.479 --> 04:41:07.319
your forearms into your wrists, generally messaging that parts, the

1051
04:41:07.479 --> 04:41:10.919
softer part, which is the under part of the arm,

1052
04:41:14.040 --> 04:41:17.759
which leads to the crease in your rowbo the inside.

1053
04:41:19.159 --> 04:41:33.520
It's much more sensitive skin sometimes just having that stroked

1054
04:41:36.959 --> 04:41:53.759
feel really nice, pleasurable and relaxing. Now moving down to

1055
04:41:53.840 --> 04:42:06.159
your right hand, just holding your hand in both of

1056
04:42:06.279 --> 04:42:16.360
my hands, just pressing gently on the back of your hand,

1057
04:42:18.680 --> 04:42:30.159
stretching your fingers ever slightly at the same time pressing

1058
04:42:30.319 --> 04:42:43.680
down and messaging each finger, and then starting to massage

1059
04:42:43.759 --> 04:42:45.159
the palms.

1060
04:42:44.840 --> 04:42:45.520
And the hand.

1061
04:42:52.240 --> 04:43:03.279
Just turning the hand gently, stretching it gently, and actually

1062
04:43:03.400 --> 04:43:08.400
have in your hand held. Can it really be an

1063
04:43:08.439 --> 04:43:15.959
emotional experience sometimes even if it is a stranger, So

1064
04:43:16.040 --> 04:43:20.279
when you don't know very well, like a massage person

1065
04:43:20.599 --> 04:43:34.360
or a therapist, maybe because it's intimate, you can feel nice,

1066
04:43:36.959 --> 04:43:47.680
you can feel safe. As I put that right arm

1067
04:43:47.880 --> 04:43:56.080
back down where it was, they did the same with

1068
04:43:56.200 --> 04:44:09.479
your left arm, thankfully, the same, massaging the muscles in

1069
04:44:09.639 --> 04:44:17.880
your arm all the way down to your wrist, striking

1070
04:44:18.080 --> 04:44:27.959
inside of your own just being gentle or as fun

1071
04:44:28.080 --> 04:44:48.240
as you require. And then massaging your left hand, stretching

1072
04:44:48.360 --> 04:44:57.759
the fingers gently, massage in the palm of your left hand.

1073
04:45:09.959 --> 04:45:38.799
You feel so so relaxing, So cumnetting ill disrest your

1074
04:45:38.919 --> 04:45:53.439
left arm back down, start message your back, the biggest

1075
04:45:53.599 --> 04:46:04.639
part of your body. Start to the top starting a

1076
04:46:04.759 --> 04:46:08.080
game where he would have been the area of the

1077
04:46:08.240 --> 04:46:16.240
top in between your shoulders, your neck, going back, massage

1078
04:46:16.279 --> 04:46:27.759
in the area again, but this time moving downwards, making

1079
04:46:27.840 --> 04:46:36.080
it downward. Stroke to the middle of get back, working

1080
04:46:36.240 --> 04:46:41.439
for me outside inwards, massage.

1081
04:46:40.919 --> 04:46:41.159
In that.

1082
04:46:43.439 --> 04:46:44.400
You're back, but the.

1083
04:46:46.400 --> 04:46:57.159
Outside of your back the parts were arms well, maybe

1084
04:46:57.639 --> 04:47:10.319
rest against almost the path that connects your front to

1085
04:47:10.520 --> 04:47:28.439
your back. Just messaging down firmly but gently, as firm

1086
04:47:28.520 --> 04:47:36.479
as you want, moving down and moving across the little

1087
04:47:36.520 --> 04:47:40.680
bed moon all the way down again, be very gentle.

1088
04:47:42.439 --> 04:47:52.959
You have firm if you choose eventually even get to

1089
04:47:53.040 --> 04:47:58.439
the spine. We can message the muscles on either side

1090
04:47:58.520 --> 04:48:02.040
of your spine from the top of your neck or

1091
04:48:02.360 --> 04:48:13.560
the way down to your lower back. You can do

1092
04:48:13.720 --> 04:48:22.880
that a few times. Sometimes people re uice the knuckle

1093
04:48:23.799 --> 04:48:28.479
or the you know, the two fingers. Just going a

1094
04:48:28.639 --> 04:48:33.880
side of the spine. Almost just push down you all

1095
04:48:33.919 --> 04:48:37.720
the way down to the bottom of the spine, each

1096
04:48:37.919 --> 04:48:47.200
time releasing the tension and opening up the body, stretching

1097
04:48:48.319 --> 04:48:55.240
your body so that you feel more relaxed, but at

1098
04:48:55.279 --> 04:49:11.279
the same time we juvenated. And now I'm going to

1099
04:49:11.400 --> 04:49:20.000
move to one side, to your right side, from the

1100
04:49:20.080 --> 04:49:26.200
bottom of your lips to your pelvis. I'm gonna message

1101
04:49:27.279 --> 04:49:28.200
that area.

1102
04:49:28.639 --> 04:49:29.240
Of your back.

1103
04:49:31.080 --> 04:49:34.319
I'll stretch over the other side and I will pull

1104
04:49:34.479 --> 04:49:40.919
the muscles gently and massage and push from one end

1105
04:49:41.439 --> 04:49:45.520
that side and will way to my side to the

1106
04:49:45.639 --> 04:49:50.279
middle of the fact to where your spine is. Massaging

1107
04:49:51.159 --> 04:49:55.520
that side of your spine, the opposite side to where

1108
04:49:55.520 --> 04:50:03.240
I'm standing. It's the most likely need bread. There's a

1109
04:50:03.400 --> 04:50:09.240
big area which is firm, yet there lots of there

1110
04:50:09.560 --> 04:50:19.000
to message. Potentially one of the most important places to

1111
04:50:19.119 --> 04:50:27.159
actually have a message because you really feel it, really

1112
04:50:27.400 --> 04:50:32.159
feel the release and the pleasure of having your lower

1113
04:50:32.279 --> 04:50:41.319
back massaged. It releases so much from your body that's

1114
04:50:41.400 --> 04:50:50.400
not useful, starting a healing process which will continue long

1115
04:50:50.479 --> 04:51:03.040
after this recording is over. The messaging this part of

1116
04:51:03.080 --> 04:51:08.279
your body not only feels really good for you, it's

1117
04:51:08.319 --> 04:51:12.560
actually fun to do because it is, as I said,

1118
04:51:12.759 --> 04:51:17.840
like kneading bread, it's a part that you can really

1119
04:51:17.959 --> 04:51:25.720
get hold of and really massage deeply. If that's your choice.

1120
04:51:33.720 --> 04:51:35.599
They're not going to move over to the other side

1121
04:51:35.639 --> 04:51:42.119
of your body and do the same with the opposite

1122
04:51:42.240 --> 04:51:51.560
part of your lower back. Kneading and messaging from your

1123
04:51:51.759 --> 04:51:59.200
side and way in the middle of your back were

1124
04:51:59.240 --> 04:52:12.880
your spine. It pressing and needing, firm and gentle at

1125
04:52:12.919 --> 04:52:28.119
the same time. It feels so releasing mixture of pleasure, comfort, release, calmness,

1126
04:52:28.520 --> 04:52:39.840
relaxation or mixed together. Plus there is that feeling for

1127
04:52:40.040 --> 04:52:45.119
your stomach that it's being stretched. Even though you're in

1128
04:52:45.240 --> 04:52:48.959
your stomach now, you can feel it being stretched because

1129
04:52:49.720 --> 04:53:01.159
the whole area is connected to your stomach. Now we're

1130
04:53:01.200 --> 04:53:06.159
going to move or move further up to your top

1131
04:53:06.240 --> 04:53:10.799
of your body, and we did the same this time,

1132
04:53:12.119 --> 04:53:20.279
starting with upper back. Put my hands forward over and

1133
04:53:20.439 --> 04:53:27.799
massive massage in that area up to your spine, from

1134
04:53:27.840 --> 04:53:32.000
the side of your body up to your spine to

1135
04:53:32.159 --> 04:53:39.080
some of the massage area the muscle tissue wherever fatty

1136
04:53:39.159 --> 04:53:44.599
tissue even will be possibly from your chest because all

1137
04:53:44.680 --> 04:53:51.599
connected the chest and the back connect together. We're going

1138
04:53:51.680 --> 04:53:55.240
to be massaging and just pulling some of that skin

1139
04:53:56.560 --> 04:54:02.919
from your side up the messageant the area.

1140
04:54:05.599 --> 04:54:06.799
Of your upper back.

1141
04:54:08.319 --> 04:54:15.119
All away into your spine. And then I'll move down

1142
04:54:15.200 --> 04:54:17.880
a bit and I'll continue with the middle of your

1143
04:54:17.959 --> 04:54:27.360
back doing exactly the same thing. There's gentle as deep

1144
04:54:27.439 --> 04:54:38.880
as you choes now I'll move from the other side

1145
04:54:38.959 --> 04:54:43.759
again and do the exact same thing with the top

1146
04:54:43.840 --> 04:54:53.159
of your back on the other side, from pretty much

1147
04:54:53.360 --> 04:55:06.599
underneath your are area really to your spine, and then

1148
04:55:06.880 --> 04:55:13.639
continue in that all the way down, including your lower

1149
04:55:13.959 --> 04:55:30.200
your the middle of your back. How can I go

1150
04:55:30.639 --> 04:55:36.919
to your thighs, the backs of your thighs and the

1151
04:55:37.119 --> 04:55:46.279
side of your thighs, starting with your right leg and

1152
04:55:46.400 --> 04:55:56.680
massage the back and the sides of your thighs gently

1153
04:55:56.959 --> 04:56:02.840
and firmly. There a lot of muscles there. It's an

1154
04:56:02.919 --> 04:56:06.479
area that can be very tense at times and maybe

1155
04:56:07.200 --> 04:56:09.639
needs a little bit more pressure than the rest of

1156
04:56:09.680 --> 04:56:18.319
the body that's up to you. You can gently stroke

1157
04:56:18.439 --> 04:56:25.360
the back of your legs where you know obviously your

1158
04:56:25.439 --> 04:56:33.279
knee joints. Underneath your knee joint very sensitive, gentle area,

1159
04:56:40.240 --> 04:56:47.599
and working down to your calf muscles. Massage in your

1160
04:56:47.680 --> 04:56:57.080
calf muscles thoroughly and deeply, if you choose, using both

1161
04:56:57.200 --> 04:57:16.159
hands fingers, digging deep to your ankles at the back

1162
04:57:16.279 --> 04:57:22.919
of your back of your ankles, just generally massage in

1163
04:57:23.000 --> 04:57:34.680
that area, maybe left in the leg and stretching a

1164
04:57:34.759 --> 04:58:00.400
little bit. Moving to the right foot, massage the bottom

1165
04:58:00.479 --> 04:58:15.000
of your feet and the size of your feet get leeper,

1166
04:58:15.959 --> 04:58:26.799
firm enough so they don't tickle just a low. The

1167
04:58:27.000 --> 04:58:32.840
pleasure that you get from having your feet message to

1168
04:58:33.000 --> 04:58:39.639
just overtake you. As I continue to message your feet,

1169
04:58:42.040 --> 04:58:50.080
the bottoms of your feet, the side, your arches, your heel.

1170
04:58:52.520 --> 04:58:55.560
You put a lot of pressure into your heel and

1171
04:58:55.680 --> 04:59:00.639
it feels amazing. Yet the arches need to be a

1172
04:59:00.720 --> 04:59:12.439
bit more gentle. Stretching your toes gently and massage in

1173
04:59:12.599 --> 04:59:20.799
the bottoms of your toes with my fingers, each one individually.

1174
04:59:29.240 --> 04:59:33.080
Moving over to the left leg to do exactly the

1175
04:59:33.200 --> 04:59:43.560
same thing, starting at the top of the thighs, work

1176
04:59:43.599 --> 04:59:48.200
in the back of the thighs and the sides, massaging

1177
04:59:48.400 --> 04:59:58.520
deeply and gently the whole area, working all the way down.

1178
05:00:05.759 --> 05:00:11.479
This is an area that maybe you could like to

1179
05:00:11.599 --> 05:00:20.840
spend more time relaxing the message. Perhaps, if you wanted,

1180
05:00:20.959 --> 05:00:25.799
I could make a future recording. Want spend more time

1181
05:00:25.959 --> 05:00:38.360
in one particular area. As she moved down to calf muscles,

1182
05:00:44.360 --> 05:01:01.240
massagy of calf muscles and gently moved down raincol into

1183
05:01:01.319 --> 05:01:10.200
your feet, Massage backs of your feet, buds of your feet,

1184
05:01:15.400 --> 05:01:22.560
Stretching your toes and massage in each to individually that

1185
05:01:22.959 --> 05:01:28.759
feeling of pleasure and release. The experience when you're having

1186
05:01:29.520 --> 05:01:50.680
your feet and massaged feels creating good. Now she turned

1187
05:01:50.759 --> 05:02:02.240
over and your mind. Laying on your back, he's gonna

1188
05:02:02.279 --> 05:02:19.560
start again your nick area in your shoulders, just to

1189
05:02:20.759 --> 05:02:30.799
get back in touch with that area. Lets you move up.

1190
05:02:38.599 --> 05:02:43.400
I can clean my hands, make a little fresh because

1191
05:02:43.479 --> 05:02:52.639
now I'm gonna message your face simply starting off with

1192
05:02:52.759 --> 05:03:06.560
your forehead. Your eyes are closed, Just stretch your eyes

1193
05:03:06.799 --> 05:03:18.119
a little bit, pushing up with your eyebrows, just messaging

1194
05:03:18.279 --> 05:03:30.599
around your scalp, messarging down your cheeks, around your ears,

1195
05:03:33.720 --> 05:03:46.919
into your charm gently the side of your neck chin

1196
05:03:58.279 --> 05:04:05.279
and just move it down. Try your back down to

1197
05:04:05.360 --> 05:04:13.080
your chest, starting by message in the very top of

1198
05:04:13.159 --> 05:04:21.919
your chest where the collar bone is, either side of

1199
05:04:22.000 --> 05:04:33.840
the collarbone, and they just messide in the hall of

1200
05:04:33.959 --> 05:04:54.799
the chest. Move the chest around, because it's quite a

1201
05:04:54.959 --> 05:05:00.360
large area. You can move from one side to the next.

1202
05:05:04.759 --> 05:05:16.520
Moving my hands underneath pretty much re arms up, stretching up,

1203
05:05:18.680 --> 05:05:21.720
stretching some of the muscles of your back in the process,

1204
05:05:27.000 --> 05:05:29.919
moving up over your chest.

1205
05:05:34.200 --> 05:05:49.599
And then moving down again. Then round my hands.

1206
05:05:50.319 --> 05:05:56.840
They're just massage gently and slide down towards your stomach,

1207
05:05:58.639 --> 05:06:05.080
starting in the middle of your chest, and then gradually

1208
05:06:05.360 --> 05:06:12.599
my head's moving apart and a massaging and sliding at

1209
05:06:12.639 --> 05:06:21.639
the same time, moving down to just below your red cage,

1210
05:06:30.959 --> 05:06:39.720
moving down then massaging up a game giving your chest

1211
05:06:41.319 --> 05:06:42.560
all the attention.

1212
05:06:43.880 --> 05:06:44.880
And it needs.

1213
05:06:46.599 --> 05:06:58.919
To feel completely relaxed. Remembering that also you're going to

1214
05:06:59.000 --> 05:07:04.599
be focusing on your sides as well, an area that

1215
05:07:04.880 --> 05:07:12.080
really doesn't get much attention, that feels really good when

1216
05:07:12.119 --> 05:07:21.400
it's massaged. Just stroking my hands down the sides of

1217
05:07:21.479 --> 05:07:28.400
your body, just below your arms, all the way down

1218
05:07:28.479 --> 05:07:43.599
to your hips. Now move into your stomach area. Can

1219
05:07:44.279 --> 05:07:47.200
stand on one side of you like I did when

1220
05:07:47.240 --> 05:07:54.080
I did your law back when a similar process, just

1221
05:07:54.279 --> 05:08:09.080
stretching the muscles from your side, gently massaging from one

1222
05:08:09.240 --> 05:08:10.240
side to the next.

1223
05:08:12.560 --> 05:08:13.000
Move in.

1224
05:08:15.560 --> 05:08:19.759
The whole area from blow your ribs all the way

1225
05:08:19.840 --> 05:08:30.680
down to blow your belly button, and then move around

1226
05:08:30.799 --> 05:08:41.040
to the outside of you and repeat that process of

1227
05:08:41.439 --> 05:08:56.720
relaxing deeply, calmly. You feel loose, you feel free. It's

1228
05:08:56.799 --> 05:09:01.720
something about having your stomach massage. It's different from any

1229
05:09:01.799 --> 05:09:09.119
other parts because we do have a tendency in fold

1230
05:09:09.240 --> 05:09:14.000
in a different kind of stress in her stomach that

1231
05:09:14.119 --> 05:09:22.479
we may not be aware of. There's an old message

1232
05:09:22.639 --> 05:09:30.240
your stomach. In front of your stomach. They can circles

1233
05:09:31.680 --> 05:09:40.439
around your belly bottom. I think going the other way

1234
05:09:40.520 --> 05:09:53.159
around the gentleness and of freedom that colors from feeling

1235
05:09:53.840 --> 05:10:04.119
how you're feeling. As I now moved down the tops

1236
05:10:04.200 --> 05:10:11.119
of your thighs, muscles massage in them. I can do

1237
05:10:11.319 --> 05:10:17.000
this to your legs at the same time, pressing down,

1238
05:10:19.840 --> 05:10:26.000
massaging deeply those muscles in your thighs, the front of

1239
05:10:26.080 --> 05:10:37.080
your thighs, and moving down to your knees, gently massaging

1240
05:10:37.159 --> 05:10:48.919
your knees, Sliding down your shins, pressure on either side

1241
05:10:48.959 --> 05:11:02.159
of your shin gently softly but firmly, down to your ankles,

1242
05:11:07.119 --> 05:11:16.759
stroking the tops of your feet, and then with each

1243
05:11:18.080 --> 05:11:23.520
foot in each hand, just gently messaging the hold of

1244
05:11:23.599 --> 05:11:32.400
the foot, the top, the bottom, your heel, your ankle,

1245
05:11:33.240 --> 05:11:44.319
your toes, massage in every part of your feet. It

1246
05:11:44.479 --> 05:11:50.520
feels so good to still let go and enjoy the process,

1247
05:11:56.159 --> 05:12:15.040
enjoy fear so deeply relaxed. So much comfort and so

1248
05:12:15.240 --> 05:12:31.720
many feelings be come just from touching your skin, and

1249
05:12:31.959 --> 05:12:38.319
you can just lie there as long as you choose

1250
05:12:42.319 --> 05:12:54.119
enjoying the feeling of deep comfort and being massaged like me,

1251
05:13:01.279 --> 05:13:27.080
enjoy the DeMay, And all we're gonna do is blow

1252
05:13:27.159 --> 05:13:43.680
out some candles. In your mind, there's gonna be a

1253
05:13:43.880 --> 05:13:56.720
hundred candles, and you're gonna blow each one out individually,

1254
05:13:58.520 --> 05:14:06.159
one by one, starting at one hundred. As I count

1255
05:14:06.279 --> 05:14:18.560
down all way down to one. At least time I

1256
05:14:18.840 --> 05:14:27.919
say a number, you can imagine that candle in front

1257
05:14:28.000 --> 05:14:39.000
of you, and I'd like you to actually physically gently

1258
05:14:39.119 --> 05:14:55.240
blow a candle out, just it's not big blows, just

1259
05:14:55.360 --> 05:15:09.400
a gentle, and that candle will extinguish. And then I'll

1260
05:15:09.479 --> 05:15:17.080
say the next number we moved down, then you just

1261
05:15:20.880 --> 05:15:29.880
put that one out as well. And as we move

1262
05:15:30.279 --> 05:15:41.279
down the numbers, you'll find yourself feeding more and more relaxed.

1263
05:15:44.319 --> 05:15:45.080
If you need.

1264
05:15:46.639 --> 05:15:55.880
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1265
05:16:00.080 --> 05:16:10.360
Actually me struggle to blow out all one hundred of

1266
05:16:10.520 --> 05:16:28.919
these candles. As you feel more and more deeply relaxed,

1267
05:16:35.639 --> 05:16:46.840
more more deeply tired.

1268
05:16:51.200 --> 05:16:56.959
Then the fur you go down, the more.

1269
05:16:58.400 --> 05:17:10.560
Your mind starts to drift. You may find that you

1270
05:17:11.959 --> 05:17:25.439
stop listening to me after a while. And even though

1271
05:17:25.560 --> 05:17:34.240
there may be background sounds where you are. You'll be

1272
05:17:34.319 --> 05:17:40.080
aware of those sounds at the moment.

1273
05:17:45.119 --> 05:17:45.799
You may.

1274
05:17:49.080 --> 05:18:04.240
Start just or even notice them at all, because they're

1275
05:18:04.360 --> 05:18:18.360
unimportant where I am. Look at the sounds of the birds.

1276
05:18:20.279 --> 05:18:25.040
There's a horrist, the pigeon likes to say I love

1277
05:18:25.080 --> 05:18:31.000
you sometimes. And there's the old playue that goes by,

1278
05:18:34.000 --> 05:18:49.279
maybe traffic trains in the distance. That see is important?

1279
05:18:51.599 --> 05:19:11.279
Whatsoever candles you blow out less important? Anything is a

1280
05:19:11.919 --> 05:19:31.200
candles peplow out. The firth seemed to move away, sounds,

1281
05:19:34.880 --> 05:19:50.000
general date days, stuff seems to just away on its own.

1282
05:19:55.240 --> 05:20:20.599
She feel can't alma every candle you blow out the

1283
05:20:20.799 --> 05:20:33.799
next number? Did you hear me say? And then you

1284
05:20:33.959 --> 05:21:01.119
buy that candle out too? So easy, so simple. You'll

1285
05:21:01.159 --> 05:21:15.680
get a start by introducing the first candles A hundred,

1286
05:21:20.119 --> 05:21:34.959
first candle US one hundred. When you blow that candle out,

1287
05:21:41.799 --> 05:22:01.599
you'll find immediately light change. That's there's a real sense

1288
05:22:01.759 --> 05:22:32.400
of positivity crying within you. Relaxa shdow, sleepiness expanding, starting

1289
05:22:39.639 --> 05:23:20.360
one hundred. About my cap on now nineteen nine, canned

1290
05:23:23.200 --> 05:25:23.680
ninety eight, Can ninety seven, I yes night five night

1291
05:25:55.799 --> 05:27:52.360
night three, nit I nine.

1292
05:28:17.799 --> 05:34:19.080
Eight eight eight eight, nighty five eight its.

1293
05:35:00.080 --> 05:35:14.880
Seventy nine, can.

1294
05:35:14.840 --> 05:36:13.279
Do seventy eight, seventy seven, can seventy six, seventy five,

1295
05:36:32.200 --> 05:37:57.680
cantle seventy four, candle seventy three, set set one, set one,

1296
05:38:13.759 --> 05:39:22.400
seventeen sixty nine, cap sixteen eight, candy sixty seven, candy

1297
05:39:26.200 --> 05:40:40.040
sixty five, count sixty four, candle sixty four, kntos sixty thirty, candle.

1298
05:40:41.520 --> 05:41:30.680
Sixty sixty, sixty.

1299
05:42:07.040 --> 05:43:47.880
Fifty nine, fifty eight, fifty seven, fifty six, cantle.

1300
05:43:50.799 --> 05:44:42.360
Fifty five, candle fifty four, fifty.

1301
05:44:43.560 --> 05:49:34.919
Three, fifty fifty fifty fifty four nine foot eight foots

1302
05:50:03.639 --> 05:54:46.400
count five two yes, fourty thirty, cattle thirty seven, cantle

1303
05:54:48.880 --> 06:00:49.479
thirty five, thirty three, thirty nine, but eight, jot seven,

1304
06:01:27.240 --> 06:02:17.159
twenty six, Wait five.

1305
06:04:22.040 --> 06:04:22.439
It w.

1306
06:05:02.240 --> 06:20:07.639
Chick wait six s six stay, shhhhhhhhhh, shhhhhh, and or

1307
06:20:13.479 --> 06:20:20.680
let go of all of those thoughts, worries, concerns about

1308
06:20:20.759 --> 06:20:27.319
the past, thoughts about the future, and even things you've

1309
06:20:27.319 --> 06:20:35.080
been thinking about today. Just let it all go because

1310
06:20:35.159 --> 06:20:42.759
none of it is useful in this moment. This is

1311
06:20:43.759 --> 06:21:03.240
your opportunity to just focus on feeling relaxed, allowing yourself

1312
06:21:03.360 --> 06:21:11.159
to get in touch with that natural sense of peace

1313
06:21:13.799 --> 06:21:19.479
that we all have within us. It's available for everyone.

1314
06:21:20.639 --> 06:21:25.520
It just sometimes takes a little bit of effort to

1315
06:21:25.720 --> 06:21:31.759
set up the right time and place in order for

1316
06:21:31.880 --> 06:21:38.799
you to just let go. Because when you do decide

1317
06:21:41.200 --> 06:21:46.479
to let go and relax, that's what your body starts

1318
06:21:46.599 --> 06:21:56.840
to do because you've chosen, You've chosen to just allow

1319
06:21:56.959 --> 06:22:02.799
your body to unwind and your mind starts to slow down.

1320
06:22:06.159 --> 06:22:10.560
And it's a nice feeling. It's a nice feeling at

1321
06:22:10.599 --> 06:22:16.520
the beginning, just to know that you have chosen to

1322
06:22:16.680 --> 06:22:27.680
decide to relax deeply. Because you've made that decision, your

1323
06:22:27.759 --> 06:22:35.200
body or just follow suit, because sometimes all the muscles

1324
06:22:35.279 --> 06:22:40.560
in your body need is just permission from you to

1325
06:22:40.720 --> 06:22:49.279
relax because so often we're busy, we're going from here

1326
06:22:49.520 --> 06:22:55.439
to there, we're walking around and we're doing stuff, and

1327
06:22:55.520 --> 06:23:04.040
the body doesn't have any times to really relax deeply,

1328
06:23:07.479 --> 06:23:10.159
So it kind of waits for you to lead the way,

1329
06:23:12.279 --> 06:23:22.360
waits for your permission. And when you do give your permission,

1330
06:23:24.040 --> 06:23:26.560
when you give to say so, when you say okay,

1331
06:23:27.840 --> 06:23:36.959
it's time for your body to let go completely relax totally,

1332
06:23:40.520 --> 06:23:47.159
your body just follows, so like a breath of relief,

1333
06:23:48.400 --> 06:23:57.279
are like relax that feeling at the end of the

1334
06:23:57.439 --> 06:24:01.400
day of very physical day that you may experience in

1335
06:24:01.520 --> 06:24:05.080
the past when you get home and you just sit

1336
06:24:05.279 --> 06:24:09.159
down in a chair, maybe you kick your shoes off

1337
06:24:09.279 --> 06:24:15.080
and our off feels so nice. Know that you don't

1338
06:24:15.759 --> 06:24:19.119
have to get up again for a little while at

1339
06:24:19.200 --> 06:24:22.880
least if you choose, you can just sit there for

1340
06:24:23.040 --> 06:24:36.360
many an hour to feels lessen and just by sitting

1341
06:24:36.520 --> 06:24:41.720
down like that, your body knows that it's time to relax.

1342
06:24:43.360 --> 06:24:49.240
Your body has been given permission from you. Because it's

1343
06:24:49.279 --> 06:24:59.479
a mindset in your mind. You're prepared to let go

1344
06:24:59.720 --> 06:25:09.759
the thing and just completely allow all the stress of

1345
06:25:09.840 --> 06:25:21.759
your body to evaporate. An intensions can just gradually vanish.

1346
06:25:28.240 --> 06:25:39.959
It's almost like magic, really, because that sense of relaxation

1347
06:25:40.240 --> 06:25:46.240
in your body, it's a very natural state. It's not

1348
06:25:46.479 --> 06:25:51.279
something unusual. It may feel unusual when you first start

1349
06:25:51.360 --> 06:25:56.080
to relax. You if you have really spent a lot

1350
06:25:56.080 --> 06:26:00.680
of time focusing and giving yourself this space to lego

1351
06:26:01.319 --> 06:26:08.080
completely and relax, they seem most alien, but it isn't.

1352
06:26:09.639 --> 06:26:15.560
It's actually the most natural thing in the world to

1353
06:26:15.720 --> 06:26:25.880
lego completely, to relax totally, The most natural thing in

1354
06:26:26.000 --> 06:26:38.520
the world to allow yourself to feel really calm in

1355
06:26:38.639 --> 06:26:45.439
your mind, and it is almost like a literal unwinding.

1356
06:26:49.279 --> 06:26:57.159
Slightly press a button and all at tension just releases.

1357
06:26:58.639 --> 06:27:02.479
It's like a wheel, like a cog by the inside

1358
06:27:02.479 --> 06:27:06.479
of the clock, just unwinding, and you shoul I could

1359
06:27:06.639 --> 06:27:12.159
see that the little wind up not that's used, just

1360
06:27:12.319 --> 06:27:16.479
going the opposite way. The energy used to wind it up,

1361
06:27:19.279 --> 06:27:28.599
and the energy that prometic stress for energy gradually winding down,

1362
06:27:29.880 --> 06:27:38.240
losing its power, losing its strength. There's a sense of relaxation,

1363
06:27:38.639 --> 06:27:49.319
becomes stronger, a little deeper, and you may find the

1364
06:27:50.000 --> 06:28:03.360
relaxed you feel, your mind starts to wander. They seem

1365
06:28:03.479 --> 06:28:07.720
to stop listening to me for a while. Your mind

1366
06:28:07.880 --> 06:28:13.720
goes somewhere else and you realize you're listening to me again,

1367
06:28:16.400 --> 06:28:19.639
and that was just your mind to drifted to sleep,

1368
06:28:22.840 --> 06:28:33.000
which is quite natural because sometimes when we're stressed tense,

1369
06:28:34.319 --> 06:28:38.200
when when I actually be aware of what we need

1370
06:28:39.319 --> 06:28:47.799
and we physically your emotionally need in this moment. But

1371
06:28:47.919 --> 06:28:54.200
when you allow your body and mind to relax completely,

1372
06:28:56.200 --> 06:29:04.880
you let go of all thoughts, concerns, worries, ideas all

1373
06:29:05.360 --> 06:29:14.759
and go allow them to drop into the floor. You

1374
06:29:15.000 --> 06:29:23.919
start to get in touch with the feelings of such relaxation.

1375
06:29:28.560 --> 06:29:35.240
Feelings so nice to be in touch with the calmness

1376
06:29:37.200 --> 06:29:46.159
of the different body parts. Stay, become looser and looser,

1377
06:29:50.159 --> 06:29:59.000
believe in your breathing scenes easier and more natural, efftless

1378
06:30:02.400 --> 06:30:08.560
as I call it, through your mouthful nose into your nuns,

1379
06:30:11.279 --> 06:30:19.680
breathing in comforts and relaxation, and then just breathing out

1380
06:30:19.880 --> 06:30:29.479
any excess remain intentional stress from every part of your body.

1381
06:30:30.720 --> 06:30:31.319
And mind.

1382
06:30:34.959 --> 06:30:40.000
As you start to focus on your mind, maybe you

1383
06:30:40.360 --> 06:30:47.959
notice that things so I've come to a standstill, maybe

1384
06:30:48.400 --> 06:30:56.959
just much much lower than before, because your mind is

1385
06:30:57.119 --> 06:31:08.200
not really needed when listening to my voice chews your

1386
06:31:08.360 --> 06:31:17.159
mind to relax just as deep as your body. That's

1387
06:31:17.319 --> 06:31:30.520
sychronicity between the relaxation of your body relaxation of your mind.

1388
06:31:32.919 --> 06:31:34.159
Let you know, the.

1389
06:31:36.240 --> 06:31:43.439
Feeling completely calm, loose, and relaxed.

1390
06:31:45.319 --> 06:31:46.279
Real is.

1391
06:31:48.040 --> 06:32:05.080
The great healing experience, be as so many positive benefits

1392
06:32:06.639 --> 06:32:12.400
for your body and mind and your life. To be

1393
06:32:12.520 --> 06:32:22.880
able to let over everything and to relax completely in

1394
06:32:23.759 --> 06:32:33.080
all parts of everybody and mind. Even your body arised,

1395
06:32:36.520 --> 06:32:49.119
with your muscle arised, even the skin that covers.

1396
06:32:49.439 --> 06:32:50.360
Your body.

1397
06:32:52.959 --> 06:33:16.720
Is relaxed. Every yeah, you have also deepay relaxed, and

1398
06:33:16.959 --> 06:33:25.560
your brain really starts to feel the benefits.

1399
06:33:26.840 --> 06:33:27.200
That this.

1400
06:33:28.759 --> 06:33:41.439
Heaving relaxation. Let's you focus in the side of your

1401
06:33:41.560 --> 06:33:47.959
scalp where your brain is. You can start to realize

1402
06:33:48.240 --> 06:34:01.319
and matice the benefits with your brain relaxing delay the

1403
06:34:01.439 --> 06:34:14.479
National Braintius trucs since those messages to the rest of

1404
06:34:14.880 --> 06:34:43.720
body divined to re works, depay relaxy completely, letting of

1405
06:34:44.560 --> 06:34:52.400
any remaining thoughts of your sens.

1406
06:34:54.360 --> 06:34:57.840
Have just drop into the floor.

1407
06:34:59.639 --> 06:35:08.799
If you them not necessary in this moment, this moment

1408
06:35:09.080 --> 06:35:29.040
of deep reaxation and calmness. Feeling your brain with deep concentratednathing,

1409
06:35:34.279 --> 06:35:58.759
calming relaxing very part to your brain feeling so and comfortable,

1410
06:36:02.040 --> 06:36:18.680
so relaxed and bea soul. Your brain feels sunlight, that's unhealthy.

1411
06:36:21.919 --> 06:36:32.119
That sense of deep deep comfort reading does allow you

1412
06:36:35.840 --> 06:36:47.279
to enjoy those ever increase in sensations of comfort, that

1413
06:36:47.520 --> 06:37:00.720
is spreading throughout your body, relaxing each and if you must,

1414
06:37:01.159 --> 06:37:32.240
your body deeper, deeper, much deeper before much countfect spreading

1415
06:37:32.799 --> 06:37:36.799
through your body mind.

1416
06:37:39.479 --> 06:37:41.360
Be so.

1417
06:37:43.240 --> 06:38:04.720
Peaceful, calm, so peaceful in a pot your body, Let

1418
06:38:04.919 --> 06:38:20.840
it go everything and everything so peaceful call.

1419
06:38:24.000 --> 06:38:26.159
So relax.

1420
06:38:31.560 --> 06:38:39.360
Every second the pussies you fill.

1421
06:38:41.439 --> 06:38:48.479
D D path, relax.

1422
06:38:51.799 --> 06:38:53.000
D PA.

1423
06:38:55.240 --> 06:38:57.279
And g.

1424
06:39:02.720 --> 06:39:07.080
Come circle.

1425
06:39:10.880 --> 06:39:13.080
Be fall.

1426
06:39:15.439 --> 06:39:28.159
So very piece of your head, bult your ties. Such

1427
06:39:29.159 --> 06:39:42.520
piece and comfort ride all the time. Such peace and

1428
06:39:42.919 --> 06:40:00.759
comfort spread through your body, mind deeper, depot such facts,

1429
06:40:03.159 --> 06:40:12.959
spreading and sinking deeper a remuson your body.

1430
06:40:16.560 --> 06:40:18.240
Sud feel.

1431
06:40:20.560 --> 06:40:26.319
Amazing, so relaxed.

1432
06:40:28.959 --> 06:40:41.200
Space so curls peace.

1433
06:40:44.799 --> 06:41:01.159
Let's it go everything the body scan focusing on firstly

1434
06:41:01.360 --> 06:41:06.040
how you feel in your body, not trying to change

1435
06:41:06.759 --> 06:41:12.360
how you feel, not trying to relax, not trying to

1436
06:41:12.560 --> 06:41:19.720
move away from any discomfort or stress or tension. Just accepting,

1437
06:41:21.279 --> 06:41:26.360
observing and accepting how you feel in the different parts

1438
06:41:26.439 --> 06:41:33.119
of your body. Just allowing yourself to be exactly as

1439
06:41:33.200 --> 06:41:44.639
you are. To notice to get in touch with how

1440
06:41:44.720 --> 06:41:47.799
you actually feel in this moment.

1441
06:41:51.599 --> 06:41:52.680
To start off.

1442
06:41:54.880 --> 06:42:03.919
By focusing on your hands. Just be aware of your hands.

1443
06:42:09.639 --> 06:42:14.080
Like you to move your hands around, just maybe move

1444
06:42:14.119 --> 06:42:19.439
your fingers a little bit. I've been in closer in

1445
06:42:19.599 --> 06:42:27.279
your hands, very gently, just so thing you can get

1446
06:42:27.279 --> 06:42:34.119
in touch with how your hands and your fingers fell.

1447
06:42:39.520 --> 06:42:58.720
Very very slow movements Focusing now on your feet. If

1448
06:42:58.759 --> 06:43:02.759
you can just do kind of an equivalent with your

1449
06:43:02.919 --> 06:43:10.040
feet as you've just done with your hands. Maybe turn

1450
06:43:10.200 --> 06:43:18.400
in your ankles, moving your feet around, moving your toes gently,

1451
06:43:21.279 --> 06:43:33.240
very very gently, and very slowly, noticing the hell your

1452
06:43:33.400 --> 06:43:46.520
feet fill in this moment. Focusing now on your eyes,

1453
06:43:49.520 --> 06:43:56.639
I'd like you to just focus on your eyelids. Maybe

1454
06:43:56.720 --> 06:43:59.439
you can open and close your eyes a couple of

1455
06:43:59.560 --> 06:44:05.000
times to really get in touch with how you feel.

1456
06:44:05.119 --> 06:44:13.119
When you do close your eyes. The muscle changes in

1457
06:44:13.240 --> 06:44:19.000
your eyes when you do close them. Maybe you're raising

1458
06:44:19.080 --> 06:44:28.159
your eyebrows. It stretches the tops of your eyes, perhaps

1459
06:44:28.360 --> 06:44:36.319
squinting your eyes, scrunching up your eyes, just so you

1460
06:44:36.439 --> 06:44:48.040
can really get in touch all aspects of how your

1461
06:44:48.119 --> 06:44:49.599
eyes feel.

1462
06:44:52.040 --> 06:44:52.520
Right now.

1463
06:45:01.919 --> 06:45:08.279
Now focusing on your thighs, and then it just starts

1464
06:45:08.360 --> 06:45:16.319
you to gently tense your thighs, just very very gently,

1465
06:45:18.639 --> 06:45:29.279
just enough so you can become more achieved to the

1466
06:45:30.599 --> 06:45:39.080
physical sensation of your upper legs, the front of your thighs,

1467
06:45:39.319 --> 06:45:50.360
and the banks of your fine noticing and absurding how

1468
06:45:52.680 --> 06:46:07.759
your thighs feel right now. Moving your focus to the

1469
06:46:07.880 --> 06:46:13.959
back of your neck, just noticing.

1470
06:46:13.599 --> 06:46:14.720
The back of your neck.

1471
06:46:16.200 --> 06:46:21.599
The muscles. Of course, they lead to the side of

1472
06:46:21.720 --> 06:46:26.279
your neck. They also lead to the top of your back,

1473
06:46:28.520 --> 06:46:33.639
which leads to your shoulders. So as you focus on

1474
06:46:34.279 --> 06:46:39.599
the back of your neck, maybe you can move your

1475
06:46:39.799 --> 06:46:48.520
head gently upwards as if you're looking up. Maybe moving

1476
06:46:48.560 --> 06:46:56.400
your head down as if you're looking down. Perhaps moving

1477
06:46:56.479 --> 06:47:10.080
your head side to side, right only very slowly, very gently.

1478
06:47:12.560 --> 06:47:17.759
I'm not trying to force anything. It has to be

1479
06:47:18.279 --> 06:47:31.479
very very gentle, just so you can be more in

1480
06:47:31.799 --> 06:47:43.360
touch with the feelings, with the sensations of physical sensations

1481
06:47:43.599 --> 06:47:59.279
of how back of your neck fields. Right now, as

1482
06:47:59.400 --> 06:48:09.479
we now focus on the tops of your arms, the

1483
06:48:09.680 --> 06:48:14.439
parts where your biceps and dry steps on between your

1484
06:48:14.520 --> 06:48:22.040
elbow and your shoulders. So you focus on those parts,

1485
06:48:23.080 --> 06:48:28.720
the tops of your arms, you may like to just

1486
06:48:29.520 --> 06:48:40.840
tense them, but very very gently and slowly. See you're

1487
06:48:40.840 --> 06:48:48.520
not straining or putting any pressure whatsoever.

1488
06:48:49.400 --> 06:48:50.279
On your arms.

1489
06:48:53.000 --> 06:49:03.360
It's just slowly you can gain more. That's how your

1490
06:49:04.119 --> 06:49:17.119
uper aunts of feeling in this moment. Just notice as

1491
06:49:17.200 --> 06:49:29.560
you gently, very gently and slowly tighten the muscles and

1492
06:49:29.680 --> 06:49:39.040
they're gonna go. Notice how the tops of your arms

1493
06:49:39.400 --> 06:50:00.080
feel right now, as how focus on your stomach, the

1494
06:50:00.919 --> 06:50:04.799
area the lower apto an area below.

1495
06:50:04.520 --> 06:50:05.119
Your belly, but.

1496
06:50:07.759 --> 06:50:15.000
Moving all the way down to your heads, just above

1497
06:50:15.119 --> 06:50:28.319
your grind. Maybe you're able to tense these muscles in

1498
06:50:28.479 --> 06:50:33.520
the area very very gently.

1499
06:50:36.599 --> 06:50:37.639
And slowly.

1500
06:50:43.319 --> 06:50:47.720
If that's a difficult thing to do, maybe you can

1501
06:50:47.919 --> 06:50:58.439
just move your body, pushing your stomach up, maybe move

1502
06:50:58.639 --> 06:51:02.000
a little bit of a side it use nor hips.

1503
06:51:03.799 --> 06:51:04.479
Just so.

1504
06:51:06.240 --> 06:51:19.240
Get in chap hell lor lower opto an area is

1505
06:51:20.360 --> 06:51:40.919
feeling in this moment. There's not a physical sasations with

1506
06:51:41.040 --> 06:51:57.560
your lower abdomen. As you your attention.

1507
06:51:59.520 --> 06:52:00.599
Till mouth.

1508
06:52:05.880 --> 06:52:13.880
To see in your lips, then inside your mouth, your teeth,

1509
06:52:14.959 --> 06:52:30.439
your gums, your tongue, just not to s have your

1510
06:52:30.599 --> 06:52:39.799
tongue and your mouth feels. You may help by moving

1511
06:52:40.119 --> 06:52:46.639
your tongue around your mouth, moving it to your left,

1512
06:52:48.400 --> 06:52:54.080
maybe pressing it gently against the side of your mouth,

1513
06:52:55.639 --> 06:53:01.240
and then to the right gently side of your mouth,

1514
06:53:04.360 --> 06:53:08.639
perhaps pressing up against it the top of your mouth,

1515
06:53:09.759 --> 06:53:15.680
and let down gently against the bottom of your mouth.

1516
06:53:18.360 --> 06:53:29.799
Alas very slowly and a very very gentle.

1517
06:53:34.200 --> 06:53:35.479
So that you can.

1518
06:53:39.000 --> 06:54:02.840
Be aware how you feel in your mouth area. Now

1519
06:54:07.279 --> 06:54:08.840
got to focus.

1520
06:54:10.599 --> 06:54:11.639
On your wrists.

1521
06:54:22.279 --> 06:54:29.360
I'm gonna ask you to maybe just writing your wrists

1522
06:54:31.799 --> 06:54:42.240
your hands in a circular motion, very shackly and slowly

1523
06:54:46.840 --> 06:55:08.000
slightly again feel the sensations they are currently its experience

1524
06:55:08.319 --> 06:55:25.599
in rists perhapsolutely new ands up and down the game

1525
06:55:26.880 --> 06:56:16.240
very y chackla slolyry chanson sl start to observe lower

1526
06:56:16.400 --> 06:56:27.759
back there bare paths, just a bum of your hips

1527
06:56:32.200 --> 06:56:44.680
where your cosix are, the whole area which also really

1528
06:56:44.880 --> 06:56:52.119
does include the signs like your body because those muscles

1529
06:56:52.119 --> 06:57:02.240
are very much connected. There's those muscle source also move

1530
06:57:02.520 --> 06:57:12.319
into your hyperia, connecting into your buttocks, sides of your apps.

1531
06:57:20.880 --> 06:57:21.720
And if you're.

1532
06:57:22.759 --> 06:57:31.560
Physically able to do so, maybe you can very gently

1533
06:57:33.680 --> 06:57:47.040
just believe your body and slightly, very slowly some side

1534
06:57:47.240 --> 06:58:04.799
to side, just enough, yeah, to engage how you feel

1535
06:58:07.439 --> 06:58:26.439
your low back, perhaps sickly my heads gently up and down,

1536
06:58:30.240 --> 06:58:37.319
gently and slightly in order sound.

1537
06:58:41.240 --> 06:58:42.759
The touch.

1538
06:58:45.159 --> 06:58:49.639
With the physical sensations.

1539
06:58:50.000 --> 06:58:51.360
Of your love back.

1540
06:59:08.240 --> 06:59:24.119
As we have your attention to your joe an area

1541
06:59:24.159 --> 06:59:29.799
of your chin all the way up to the area

1542
06:59:30.159 --> 06:59:31.000
ears are.

1543
06:59:33.959 --> 06:59:35.560
Oh love your jaw.

1544
06:59:46.040 --> 06:59:46.520
You just.

1545
06:59:48.759 --> 06:59:58.200
It's okay to do sid gently open your mouth, no

1546
06:59:58.599 --> 07:00:10.040
whitness drenching, just very chiently and slurly my really new

1547
07:00:10.159 --> 07:00:33.520
mound an enclosing new mountain very gently. It's slurry story can.

1548
07:00:36.439 --> 07:00:37.599
Be touch.

1549
07:00:44.119 --> 07:01:17.919
With how your Joe feels now, like to sat down

1550
07:01:21.159 --> 07:01:36.119
chest area, I need to do anything. Want to move

1551
07:01:36.240 --> 07:01:48.360
your chest because it moves every time you brain move

1552
07:01:49.200 --> 07:02:02.639
svery gently and slly automatically with each craft you take.

1553
07:02:09.959 --> 07:02:59.400
Your focus on chest fails when you pray in your focus.

1554
07:03:00.880 --> 07:03:13.599
To your forms, John elbows, maybe you're able to.

1555
07:03:16.439 --> 07:03:27.520
Very chackly and sly tense the muscles in your farms.

1556
07:03:31.040 --> 07:03:37.680
And when you do that you can feel your outbods

1557
07:03:37.959 --> 07:04:14.840
as well, very gently and slowly. Jack came softly save

1558
07:04:19.959 --> 07:04:53.279
forms the dow pus like focus the rest of the

1559
07:04:53.479 --> 07:05:07.759
bank upper bank and the middle the middle of your bank.

1560
07:05:19.639 --> 07:05:31.599
Again this spot of your bodys also every time brain

1561
07:05:36.840 --> 07:05:50.520
when you like to sve, usually as subserve your other

1562
07:05:50.799 --> 07:05:59.080
bank in the middle of your bank can really fail.

1563
07:06:03.240 --> 07:07:09.919
Chats new focus but aks wry that muscle of a

1564
07:07:10.040 --> 07:07:43.599
those buds in the mid section de night to say,

1565
07:07:45.919 --> 07:07:54.360
how do I hates fail right now?

1566
07:08:01.880 --> 07:08:02.560
Chi can.

1567
07:08:04.799 --> 07:08:55.959
And chently wybe side to side and gently hint gently softly.

1568
07:09:03.759 --> 07:09:27.040
It's everything starts to slow down, including the thoughts in

1569
07:09:27.159 --> 07:09:37.159
your mind, and your mind itself just starts to gradually.

1570
07:09:39.159 --> 07:09:45.759
It doesn't have to be instant, but just gradually starting too.

1571
07:09:47.040 --> 07:09:55.840
It's almost like time is storing chin It's a slower

1572
07:09:55.959 --> 07:10:03.520
pace to maybe what you all used to in your

1573
07:10:03.639 --> 07:10:14.880
day to day life. It's a slower movement of energy,

1574
07:10:25.680 --> 07:10:38.639
very small movements which make up the larger movements, which

1575
07:10:38.720 --> 07:10:44.919
is always the case. Now when you move your hand,

1576
07:10:46.520 --> 07:10:49.319
it might seem like it's one movement, but it's lots

1577
07:10:49.400 --> 07:10:57.279
of minute different muscles moving in accordance with each other.

1578
07:10:57.639 --> 07:11:09.599
And what happens in this space that we're sharing is

1579
07:11:14.919 --> 07:11:16.080
we move from.

1580
07:11:18.720 --> 07:11:21.360
That big.

1581
07:11:25.799 --> 07:11:42.880
Movement into those smaller movements. Starting to focus on how

1582
07:11:42.959 --> 07:11:50.240
your body feels, not just as a whole, not just oh,

1583
07:11:50.279 --> 07:11:54.560
i'm feel in this way. I'm feeling stressed or tense,

1584
07:11:54.799 --> 07:12:00.279
or I'm feeling relaxed and calm, I'm feeling this way,

1585
07:12:00.360 --> 07:12:07.240
I'm feeling that way. Starting to notice that your body

1586
07:12:11.560 --> 07:12:21.200
begins to present to you small feelings around your body,

1587
07:12:27.759 --> 07:12:39.840
small physical sensations in your legs, whether pleasurable or not.

1588
07:12:45.240 --> 07:12:54.520
Maybe resisting the temptation to label them or to judge them.

1589
07:12:56.040 --> 07:13:03.680
Those feelings, just thinking thinking about them is just being neutral,

1590
07:13:06.279 --> 07:13:21.959
just feelings, not being particularly concerned, just noticing what your

1591
07:13:22.040 --> 07:13:38.560
body is telling you. Feelings in your arms instead of

1592
07:13:38.720 --> 07:13:47.880
feeling the hole of the arm, Maybe notice those individual feelings,

1593
07:13:49.400 --> 07:14:00.840
all those different muscles and the skin, the head of

1594
07:14:00.959 --> 07:14:05.840
your arms, that all the internal parts of your arms,

1595
07:14:06.000 --> 07:14:25.240
the veins, the bones, just being aware of maybe your

1596
07:14:25.360 --> 07:14:33.520
elbow on your right arm has a certain feeling. Maybe

1597
07:14:33.799 --> 07:14:46.919
you're left wrist also has its own individual physical sensation.

1598
07:14:59.360 --> 07:15:06.080
What about your forearm when you're right arm, you're right forearm,

1599
07:15:13.439 --> 07:15:19.479
there may not be any particular feeling that you could

1600
07:15:19.560 --> 07:15:27.439
even give a name to, may not feel like anything

1601
07:15:28.439 --> 07:15:38.680
other than just a feeling. You know, it's there. The

1602
07:15:38.799 --> 07:15:44.639
feelings in your shoulders, perhaps your shoulders when you think

1603
07:15:44.680 --> 07:15:49.479
about them, kind of almost like they're the same, you know,

1604
07:15:50.720 --> 07:15:55.840
the same feeling, almost like both of your shoulders are

1605
07:15:55.959 --> 07:16:09.360
just one thing. Of course, they're not. Lehen you focus

1606
07:16:09.560 --> 07:16:14.959
on your left shoulder and then on your right shoulder,

1607
07:16:17.000 --> 07:16:21.479
maybe find that you move the muscles a little bit,

1608
07:16:23.040 --> 07:16:37.880
maybe tense the muscles genly, noticing the difference in each shoulder.

1609
07:16:49.240 --> 07:17:05.080
Your lower back, the left side of your lower back

1610
07:17:05.319 --> 07:17:16.720
and the right side of your lower back of course,

1611
07:17:16.840 --> 07:17:29.040
that connection to your buttocks and to your hips, and

1612
07:17:29.200 --> 07:17:42.599
also moving up into the middle of your back, and

1613
07:17:42.759 --> 07:17:46.680
sometimes like right now, actually I want to focus on

1614
07:17:46.799 --> 07:17:52.400
their part. When I focused on my buttocks and then

1615
07:17:52.439 --> 07:17:56.720
I focused on the middle of my back, you almost

1616
07:17:56.799 --> 07:17:59.360
felt like the muscles in my lower back would be

1617
07:17:59.479 --> 07:18:11.119
in stretched very gently, just stretched a little bit. Even

1618
07:18:11.159 --> 07:18:19.799
though I wasn't doing anything to try to stretch your

1619
07:18:19.880 --> 07:18:24.680
lower back, it just seemed to happen. The feeling of

1620
07:18:26.959 --> 07:18:44.759
very gently stretching your lower back comes along. I have

1621
07:18:45.080 --> 07:19:10.400
feeling in your chest, just noticing what sensations you are

1622
07:19:10.639 --> 07:19:27.720
experiencing in your chest right now. And there's so much

1623
07:19:27.959 --> 07:19:31.959
of the chest. Of course, there's the collar bone leading

1624
07:19:32.119 --> 07:19:38.520
to the chest. You've got the chest bone, You've got

1625
07:19:38.560 --> 07:19:46.720
the muscles in your chest, and of course, if you're female,

1626
07:19:47.400 --> 07:19:54.560
there's possibly the breasts. If you're male, you've got the

1627
07:19:57.439 --> 07:20:00.680
different well why not that different these days, But.

1628
07:20:02.840 --> 07:20:04.000
There may be more.

1629
07:20:05.720 --> 07:20:12.000
Muscles at the top of the chest, but at the

1630
07:20:12.200 --> 07:20:17.080
side underneath, it's pretty much the same. Whether you're a

1631
07:20:17.159 --> 07:20:22.200
man or a woman. There's muscles there, muscles that stretch

1632
07:20:22.279 --> 07:20:27.880
out to your back as well as breast tissue stretches

1633
07:20:28.479 --> 07:20:35.720
and moves into your back to just being aware of

1634
07:20:35.840 --> 07:20:56.880
your chest, being with whatever feeling there is in your chest.

1635
07:21:12.400 --> 07:21:15.560
And when I noticed that, I focus on my chest,

1636
07:21:19.959 --> 07:21:23.479
I feel it in my back and my upper back.

1637
07:21:24.959 --> 07:21:28.000
I mean, I guess the obvious reason would be because

1638
07:21:28.040 --> 07:21:37.959
you know, I'm breathe it in and it stretches my

1639
07:21:38.279 --> 07:21:49.119
chest and my back at the same time. It feels

1640
07:21:52.400 --> 07:22:04.639
it feels okay, doesn't feel a little bit of pain

1641
07:22:04.759 --> 07:22:11.360
in my right chest A little bit not pain, but

1642
07:22:11.520 --> 07:22:21.880
little discomfort, maybe stiffness possibly, I don't know, Laice. My

1643
07:22:22.439 --> 07:22:31.680
shoulders are also watching to flex for some reason. I

1644
07:22:31.759 --> 07:22:39.680
think that's probably part of my upper back, that connection

1645
07:22:39.919 --> 07:22:44.319
between my shoulders and my other back, because I can

1646
07:22:44.400 --> 07:22:49.200
move my shoulders and stretch the muscles in my back,

1647
07:22:51.720 --> 07:22:58.479
moving the shoulders backwards up, which then moves. I think

1648
07:22:58.520 --> 07:23:14.439
it's the scapulous in your back. It feels quite nice. Actually,

1649
07:23:19.759 --> 07:23:22.919
a good thing about this is you can, if you

1650
07:23:23.080 --> 07:23:37.000
want to, you can just flex or stimulate the various

1651
07:23:37.240 --> 07:23:44.720
muscles in your body gently in order to get more

1652
07:23:44.759 --> 07:23:55.040
of a sense of how they feel. And when you're relaxing,

1653
07:24:00.119 --> 07:24:04.119
you do tense and muscle. Then you let it go,

1654
07:24:04.599 --> 07:24:13.319
You let it relax It relaxes way more than it

1655
07:24:13.319 --> 07:24:23.680
would normally. That you have to feel that you're able

1656
07:24:23.759 --> 07:24:27.439
to do that. There's no point in doing it if

1657
07:24:27.520 --> 07:24:33.080
there's an issue with the per part of your body.

1658
07:24:36.560 --> 07:24:43.159
You need to be gentle with yourself at all times

1659
07:24:45.759 --> 07:24:57.279
when relax in deeply, it's important to be kind to yourself.

1660
07:25:04.840 --> 07:25:13.319
Did you notice your mind? How much has your mind

1661
07:25:13.639 --> 07:25:40.880
slowed down since we started this recording? How come and

1662
07:25:41.159 --> 07:25:52.479
peaceful is your mind right now? We have nothing to

1663
07:25:52.560 --> 07:26:02.439
think about and just my voice to listen to. Because

1664
07:26:02.560 --> 07:26:13.520
you know the intention behind this recording, this relaxation. At

1665
07:26:13.520 --> 07:26:19.959
the very least, for you to feel more relaxed at

1666
07:26:20.000 --> 07:26:23.360
the end of the recording than you did at the beginning.

1667
07:26:28.520 --> 07:26:37.200
At the very least, for your mind to slow down

1668
07:26:40.119 --> 07:26:52.840
as your body continues to relax, because that's what you

1669
07:26:54.479 --> 07:27:14.319
want to happen. That's what you expect to happen, for

1670
07:27:14.560 --> 07:27:32.759
relaxation to fill your body, maybe calm in your mind

1671
07:27:34.240 --> 07:27:41.759
to the point of boredom. When you start maybe to

1672
07:27:47.400 --> 07:28:28.119
drift away breathed in, it's almost as if you're moving

1673
07:28:28.799 --> 07:28:36.639
further away from your body in your mind, just leaving

1674
07:28:36.880 --> 07:28:48.840
that there kind of liking it. An escape pod in

1675
07:28:48.919 --> 07:28:53.279
a spaceship a movie, a space movie, you know when

1676
07:28:53.319 --> 07:28:57.520
it gets a little part in it. Since the Month

1677
07:28:59.439 --> 07:30:39.919
Far Away Special seven three, continue drifting at peace, so

1678
07:30:54.159 --> 07:31:17.759
at pace, and focusing on that.

1679
07:31:19.959 --> 07:31:32.400
Feeling of those individual parts of your body that.

1680
07:31:35.479 --> 07:31:37.080
Are relaxing.

1681
07:31:38.360 --> 07:31:39.080
One by one.

1682
07:31:46.759 --> 07:31:59.159
You may find that every now and then he realized

1683
07:31:59.279 --> 07:32:09.639
that you are listening to my voice. It gives your

1684
07:32:09.799 --> 07:32:23.720
mind started to imagine something different, maybe started to almost

1685
07:32:25.240 --> 07:32:34.680
move into some kind of a dream state, and then

1686
07:32:34.720 --> 07:32:41.400
you become aware of my voice again. And even though

1687
07:32:41.639 --> 07:32:48.279
you may want to focus on my voice, you may

1688
07:32:48.479 --> 07:32:59.680
also wish to allow your mind to just drift naturally

1689
07:33:03.159 --> 07:33:16.880
into that space and comfort and safety. As you feel

1690
07:33:24.720 --> 07:33:34.400
warm comfort spreading through your body like a warm blanket

1691
07:33:38.400 --> 07:33:53.040
covering you, chentling, keeping your body at just the perfect temperature.

1692
07:34:03.639 --> 07:34:15.520
Even if you can hear background sounds, they just don't

1693
07:34:15.759 --> 07:34:32.200
seem to matter anymore. There's that sense of peace spreads

1694
07:34:32.720 --> 07:34:46.439
through your mind like a gentle breeze, yet strong enough

1695
07:34:46.639 --> 07:35:03.119
to blow away all negativity, strong enough remove from your

1696
07:35:03.279 --> 07:35:21.119
mind any anxiety or stress that was there before, and

1697
07:35:21.400 --> 07:35:32.080
blow away any other thoughts or feeling that just don't

1698
07:35:32.439 --> 07:35:56.639
fit with the sense relaxation, that is feeling your body

1699
07:36:01.599 --> 07:36:21.439
and your mind unless you focus on your mind and

1700
07:36:21.720 --> 07:36:28.319
count down from tend down to one. With each number,

1701
07:36:28.799 --> 07:37:01.680
your mind become slightly relaxed, just just slightly. From ten

1702
07:37:02.200 --> 07:37:09.599
down to nine, just a sniping movement. Nine down to eight,

1703
07:37:10.880 --> 07:37:27.319
just another small change in how you feel. Eight down

1704
07:37:27.439 --> 07:37:35.040
to seven. That feeling is that is a gap, almost

1705
07:37:35.119 --> 07:37:40.680
like a gap that starts to get wider, the gap

1706
07:37:41.119 --> 07:37:48.880
between those feelings that you used to have in your

1707
07:37:49.000 --> 07:37:57.680
mind compared to the feelings you have the growing now

1708
07:37:59.400 --> 07:38:10.000
feelings comfort and security and confidence, and the gap become

1709
07:38:10.119 --> 07:38:15.799
the wider, made down to seven, seven, down to six.

1710
07:38:19.560 --> 07:38:24.639
When you get to five, the mind will start to

1711
07:38:25.959 --> 07:38:39.680
have a certain physical sensations, like there's a magnet outside

1712
07:38:39.799 --> 07:38:46.119
of your head sucking a tension and stress and any

1713
07:38:46.279 --> 07:38:53.799
remaining feedings that you don't want, sucking them out through

1714
07:38:53.919 --> 07:38:54.479
your skull.

1715
07:39:00.279 --> 07:39:01.840
And down to four.

1716
07:39:03.599 --> 07:39:10.360
You could start to really experience that sense of not

1717
07:39:10.639 --> 07:39:26.159
just emptiness, but space, place full of fresh air, place

1718
07:39:26.240 --> 07:39:32.759
where you can stretch. It's almost as if as you

1719
07:39:32.919 --> 07:39:37.840
go down to four and three, your mind is expanding

1720
07:39:38.520 --> 07:39:41.000
with this sense.

1721
07:39:43.639 --> 07:39:45.000
Of peace.

1722
07:39:46.360 --> 07:39:56.639
And tranquility growing as it moved down to When you

1723
07:39:56.759 --> 07:40:06.759
get to one, mind just feels exactly how you want

1724
07:40:06.919 --> 07:40:28.400
to feel, almost perfect feeling, maybe a sensation that you'd

1725
07:40:28.639 --> 07:40:41.279
like to keep a place that's safe, where nothing can

1726
07:40:41.360 --> 07:40:56.520
affect you at all, and you can stay in that

1727
07:40:57.959 --> 07:41:06.360
that space of comfort, confidence, confident in your own ability

1728
07:41:08.799 --> 07:41:15.240
to create this space and this fear of comfort within

1729
07:41:15.560 --> 07:41:23.040
your own mind just by counting ten down to one.

1730
07:41:27.599 --> 07:41:32.159
And this is something that you can do yourself when

1731
07:41:32.200 --> 07:41:39.479
you're on your own, the time when you can maybe

1732
07:41:39.680 --> 07:41:48.279
sit down, maybe just for a few minutes, close your eyes,

1733
07:41:52.119 --> 07:42:03.759
just count slowly from ten down to one, and every

1734
07:42:04.000 --> 07:42:16.919
experience these feelings in your mind. And when you feel

1735
07:42:17.040 --> 07:42:26.520
that way in your mind, your body copies your mind,

1736
07:42:32.400 --> 07:42:38.279
and that feeling is spread through your spine and your

1737
07:42:38.439 --> 07:42:46.240
nervous system into every part of your body, travels through

1738
07:42:46.279 --> 07:43:13.279
your blood stream, heathing and relaxing, every articleterrics, stunts, and

1739
07:43:13.439 --> 07:43:22.279
we can we can practice this a few times before

1740
07:43:22.360 --> 07:43:26.959
the end of the recording, and then you can practice

1741
07:43:27.040 --> 07:43:34.240
on your own, and each time you countfort ten out

1742
07:43:34.279 --> 07:43:47.479
to one, the feelings of comforts, calmness, and deep deep

1743
07:43:48.040 --> 07:44:05.080
relaxation becomes stronger, deeper, feeling your mind and your brain

1744
07:44:06.720 --> 07:44:16.319
with these positive chemicals and spread through your body, relaxing

1745
07:44:16.439 --> 07:44:24.639
you so quickly, relaxing your whole body and mind.

1746
07:44:27.279 --> 07:44:28.200
So very.

1747
07:44:29.680 --> 07:44:46.360
Very easily, just by counting ten down to one. We're

1748
07:44:46.400 --> 07:44:50.159
gonna do it now. I'm gonna count from ten down

1749
07:44:50.279 --> 07:44:55.080
to one. I'd like you to repeat the number after me.

1750
07:44:56.319 --> 07:45:02.319
So when i'd say ten, you can just repeat to

1751
07:45:02.520 --> 07:45:15.720
yourself ten. Just notice, be aware of how you feel

1752
07:45:19.880 --> 07:45:27.439
in your mind and the body, and when I say nine,

1753
07:45:29.840 --> 07:45:45.840
you can repeat to yourself nine again, noticing increase in

1754
07:45:46.080 --> 07:45:54.000
comfort and calmness in your mind and in your body.

1755
07:46:00.200 --> 07:46:09.439
Say want to say eight when I say seven, six,

1756
07:46:11.959 --> 07:46:31.319
when I say five, four, when I say three, two, lastly,

1757
07:46:31.439 --> 07:46:36.840
when I say one, can you be that number?

1758
07:46:44.319 --> 07:46:44.439
Now?

1759
07:46:44.560 --> 07:46:50.159
Of course, when you do this on your own without

1760
07:46:50.279 --> 07:46:55.279
listening to me, you can say the numbers or whatever

1761
07:46:56.880 --> 07:47:05.360
speed that you feel is necessary for you, so you

1762
07:47:05.479 --> 07:47:11.439
can adapt. So you feel you want to say the

1763
07:47:11.599 --> 07:47:19.159
numbers ten down to one faster than I do, then

1764
07:47:19.159 --> 07:47:22.040
you go ahead and do that. Or if you feel

1765
07:47:22.919 --> 07:47:25.959
when you do it yourself that you'd like to have

1766
07:47:26.599 --> 07:47:34.599
more more space between the numbers, maybe take a lot

1767
07:47:34.840 --> 07:47:42.400
longer to get from ten or way down to one.

1768
07:47:46.599 --> 07:47:59.119
That's your choice also to do. So I'm going to

1769
07:47:59.279 --> 07:48:08.119
colt turned down to one. If I get to one,

1770
07:48:09.439 --> 07:48:15.400
that will be the end of this recording. Let's, of course,

1771
07:48:15.439 --> 07:48:40.560
you're listening to music, and the music will continue ten nine.

1772
07:48:59.840 --> 07:50:27.040
Might us.

1773
07:52:59.119 --> 07:54:20.200
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven, ten, nine, seven, six, five, four,

1774
07:54:24.520 --> 07:54:53.360
three two one. Now open your eyes, noticing a physical

1775
07:54:53.520 --> 07:55:02.520
film having counted down from twenty to one, allowing stress

1776
07:55:02.840 --> 07:55:08.080
tension to leave through your fingertips and your toast. And

1777
07:55:08.200 --> 07:55:12.799
as you focus on your fingertips maybe they feel a

1778
07:55:12.840 --> 07:55:20.200
little bit tingling, which is I suppose quite understanding, considering

1779
07:55:20.319 --> 07:55:31.279
attention has been exiting your body through your fingertips. So

1780
07:55:31.439 --> 07:55:33.880
now I'm going to count from twenty pout to one again.

1781
07:55:34.360 --> 07:55:44.840
This time you feel relief of tension and stress and

1782
07:55:44.959 --> 07:55:54.560
the anxiety that you may have leaving through your stomach.

1783
07:55:57.159 --> 07:56:00.880
Just leaving through your stomach, almost as if it's just

1784
07:56:01.880 --> 07:56:09.000
releasing the whole of your stomach or naval to just

1785
07:56:09.119 --> 07:56:13.360
above your chest or below your chest, rather so surrounding

1786
07:56:13.439 --> 07:56:18.080
your belly by an area. The whole area. You can

1787
07:56:18.279 --> 07:56:24.200
feel the tension of your body where's left, just releasing

1788
07:56:25.360 --> 07:56:28.680
from the area, and you may notice that your stomach

1789
07:56:28.720 --> 07:56:36.080
will become very relaxed. As my countdown twenty down to

1790
07:56:36.200 --> 07:57:58.439
one now twenty nineteen, eighteen, seventeen, sixteen fifty fourteen thirty, twelve, eleven, ten, nine, eight, seven, six, four,

1791
07:58:02.599 --> 07:58:19.520
three two one. You can open your eyes again if

1792
07:58:19.520 --> 07:58:22.080
you can choose, but you can just keep them closed

1793
07:58:22.840 --> 07:58:28.560
because it feels relaxing. Just notice saying a stomach feels

1794
07:58:30.159 --> 07:58:34.479
notice as your focus just a little scared of your body,

1795
07:58:36.799 --> 07:58:47.360
not to say your body feels focusing up a body, back, chest, stomach,

1796
07:58:47.520 --> 07:58:59.000
playing songs, hands, feet, just noticing, and you know you

1797
07:58:59.159 --> 07:59:06.279
may start film of a sense of tiredness, which may

1798
07:59:06.319 --> 07:59:11.400
be the reason listening to this recording, because.

1799
07:59:11.159 --> 07:59:13.040
You like to.

1800
07:59:14.680 --> 07:59:26.560
Let go completely of everything, drive or into a nice natural, calm,

1801
07:59:26.959 --> 07:59:46.319
relaxing sleep. So now focus on your forehead, and if

1802
07:59:46.360 --> 07:59:49.759
you choose, you can incorporate your eyes in this focus

1803
07:59:49.840 --> 07:59:56.400
as well. Your forehead and your eyes. It's that whole

1804
07:59:56.520 --> 08:00:01.400
area basically almost as if you wearing a mask, you know,

1805
08:00:01.599 --> 08:00:09.240
like a I don't know that mask or something I'm

1806
08:00:09.279 --> 08:00:12.080
trying to sorrow or something you know, the kind of

1807
08:00:12.159 --> 08:00:15.240
mask that covers your eyes but also covers quite a

1808
08:00:15.279 --> 08:00:22.240
lot of the forehead. Focused on that area, because that's

1809
08:00:22.319 --> 08:00:26.279
the area that we're now going to release tension, stress

1810
08:00:26.639 --> 08:00:32.240
of your mind, your brain, from your mind, and any

1811
08:00:32.680 --> 08:00:37.159
tension that you may have remain in your face, your neck,

1812
08:00:37.759 --> 08:00:45.159
your jaw, your eyes, your forehead, or your scalp. So

1813
08:00:45.279 --> 08:00:50.880
basically any intension within your head area, including your mind

1814
08:00:51.639 --> 08:00:59.959
and your brain, that's going to be released through your forehead,

1815
08:01:00.159 --> 08:01:06.520
in your eyes. As I count down the game from

1816
08:01:07.080 --> 08:01:49.319
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen.

1817
08:01:54.520 --> 08:01:55.439
To twelve.

1818
08:02:11.520 --> 08:03:06.919
Nine, eight, seven, six fives. You scared your face, jaw,

1819
08:03:07.479 --> 08:03:16.319
your eyes, the cheap beds, your ears, forehead, your scalp,

1820
08:03:17.919 --> 08:03:23.240
your neck, backing, your neck, front of your neck, the

1821
08:03:23.479 --> 08:03:34.959
side of your neck and throat. Being aware of the

1822
08:03:35.159 --> 08:03:46.520
comfort increased in relaxation, not just in your head and

1823
08:03:46.720 --> 08:03:56.759
neck and mind, also the rest of your eyes. Just

1824
08:03:57.360 --> 08:04:06.560
hissels calm, you felt, how easily it is to just

1825
08:04:06.759 --> 08:04:33.959
let go completely, let go completely, how easily what you

1826
08:04:34.200 --> 08:04:38.479
do palace to focus on the top of your head.

1827
08:04:43.919 --> 08:04:53.119
I'm going to allow every last least tension or stressed

1828
08:04:53.279 --> 08:04:59.840
the mind be at a green hiding in your body mind.

1829
08:05:00.319 --> 08:05:01.000
My head.

1830
08:05:02.639 --> 08:05:07.919
Just be sucked down on the top of your head.

1831
08:05:10.319 --> 08:05:11.119
At least.

1832
08:05:14.720 --> 08:05:22.080
To yeahs sat down into the clouds like a big

1833
08:05:22.240 --> 08:05:23.759
cloud of my head.

1834
08:05:25.840 --> 08:05:26.759
Was like a whoop.

1835
08:05:27.919 --> 08:05:32.759
It's just gonna suck attention out of the top of

1836
08:05:32.840 --> 08:05:45.400
your head. Just take away you focus legend opening on

1837
08:05:45.479 --> 08:05:51.439
the top of your head with intension, stressed in your

1838
08:05:51.680 --> 08:05:55.880
maybe issues, maybe wordes of it. Sad that I'm not

1839
08:05:56.240 --> 08:06:00.240
used to you. Now you all be sucked up out

1840
08:06:00.279 --> 08:06:06.240
of the top of my head. I've taken away. As

1841
08:06:06.319 --> 08:06:18.200
I count down again, I'm twenty down one now twenty

1842
08:06:23.119 --> 08:07:48.040
nineteen eighty seventy sixty fifty fourty wowne ads si six.

1843
08:07:57.840 --> 08:08:02.639
Four three.

1844
08:08:12.599 --> 08:08:37.040
What pream you not to see? How he failed? Have

1845
08:08:37.279 --> 08:08:45.720
relaxed dot com physically and mentally failed right now.

1846
08:08:51.159 --> 08:08:53.080
Now he's so.

1847
08:08:55.319 --> 08:09:02.040
Your mind feels feel so nice to just let go,

1848
08:09:04.360 --> 08:09:13.599
to give yourself some space to breathe easily, to think calmly,

1849
08:09:18.759 --> 08:09:23.840
just to take a break from all that pointless worry

1850
08:09:24.119 --> 08:09:29.319
and concerns about things that you don't need to think

1851
08:09:29.400 --> 08:09:40.240
about right now, because this is your time to let go.

1852
08:09:41.599 --> 08:09:51.360
This is your space to enjoy feeling deeply relaxed, peaceful

1853
08:09:51.479 --> 08:09:58.759
in your mind, relaxed in your body. They can feel

1854
08:09:59.360 --> 08:10:09.159
so good, so nice to just not have to do anything,

1855
08:10:11.479 --> 08:10:20.400
to be able to really enjoy that serenity that comes

1856
08:10:21.959 --> 08:10:28.159
and let it go completely, that peacefulness that comes with it.

1857
08:10:35.639 --> 08:10:36.159
In this.

1858
08:10:37.919 --> 08:10:48.000
Peaceful space. And you can keep this sense of calmness

1859
08:10:48.840 --> 08:11:01.119
through the long you choose. You choose a drift off

1860
08:11:01.400 --> 08:11:08.040
into a deep, healing natural sleep, then you can do that.

1861
08:11:11.759 --> 08:11:19.959
It's completely up to you, and you can keep this

1862
08:11:20.279 --> 08:11:26.119
feeling of calmness physically in your mind for so long

1863
08:11:26.840 --> 08:11:43.840
you choose to feel completely relaxed, completely relaxed, and I'd

1864
08:11:44.000 --> 08:11:49.599
like you to make up your mind, then you get

1865
08:11:49.680 --> 08:12:00.680
to relax. I want to explore all that with you.

1866
08:12:01.360 --> 08:12:08.279
What it feels like when you actually decide that you're

1867
08:12:08.319 --> 08:12:17.080
going to relax, not forcing yourself, but giving yourself that. Yes,

1868
08:12:17.159 --> 08:12:19.479
it is a command, really, isn't it. When you're telling

1869
08:12:19.520 --> 08:12:29.040
yourself relax in a gentle but firm way that only

1870
08:12:29.319 --> 08:12:34.639
you can really tell yourself in that way. You can't

1871
08:12:34.639 --> 08:12:38.840
really have someone else say to you. And now relax, relax,

1872
08:12:39.479 --> 08:12:43.520
you know, and it needs to be gentle, but you can't.

1873
08:12:43.680 --> 08:12:50.799
Someone else can't really have the same the same kind

1874
08:12:50.919 --> 08:13:00.560
of influence or power that you have over your owncality,

1875
08:13:01.360 --> 08:13:11.000
over how you feel, because when you say it to yourself,

1876
08:13:12.319 --> 08:13:20.919
it means more. It's personal, and your brain, your unconscious mind,

1877
08:13:21.080 --> 08:13:27.799
and your body listens to what you say. So for example,

1878
08:13:28.400 --> 08:13:30.840
we'll test it out. You'll do your test.

1879
08:13:31.000 --> 08:13:31.479
If you your.

1880
08:13:31.599 --> 08:13:35.319
Tests along the way, and you can get more of

1881
08:13:35.400 --> 08:13:42.240
an idea of the force, a positive force you can

1882
08:13:42.400 --> 08:13:49.919
have in creating a sense of comfort and relaxation in

1883
08:13:50.040 --> 08:13:56.080
your body and your mind quite quickly just by you

1884
08:13:57.159 --> 08:14:06.680
telling yourself to relax. So I'm going to start by

1885
08:14:07.159 --> 08:14:13.439
it's focus on your hands. So focus on your hands.

1886
08:14:13.680 --> 08:14:20.200
Just tell your hands to relax. Just say relax. As

1887
08:14:20.240 --> 08:14:26.119
you focus on your hands, you could say, my hands

1888
08:14:26.360 --> 08:14:31.639
are relaxed, or I want my hands to relax. I

1889
08:14:31.720 --> 08:14:38.119
think if you actually do it directly by focusing and

1890
08:14:38.240 --> 08:14:42.240
imagining that your hands, can you hear what you're saying.

1891
08:14:42.400 --> 08:14:45.400
You like they've got little ears to the little head.

1892
08:14:47.959 --> 08:14:58.360
So talking to your hands and just say relax, not

1893
08:14:58.560 --> 08:15:19.680
to se how your hands start to relax. Now focus

1894
08:15:19.799 --> 08:15:23.880
on your eyes and tell your eyes to relax. You're

1895
08:15:23.959 --> 08:15:28.919
just saying the same word relax, and find the right

1896
08:15:30.119 --> 08:15:31.479
tone for you.

1897
08:15:34.000 --> 08:15:38.439
You know, I might say relax, but you you might

1898
08:15:38.560 --> 08:15:44.240
say relax or relax.

1899
08:15:44.759 --> 08:15:48.799
You know, you might say it differently to yourself, and

1900
08:15:49.919 --> 08:15:55.919
that's important for you to gauge what feels right for you.

1901
08:15:57.799 --> 08:16:02.720
To just tell your eyes to relax whilst focusing on

1902
08:16:02.799 --> 08:16:07.880
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1903
08:16:08.439 --> 08:16:43.959
and just tell your eyes directly relax. Now. Now, I

1904
08:16:44.159 --> 08:16:54.439
just did that myself, and sometimes you may feel that

1905
08:16:54.560 --> 08:16:59.520
you need a bit more time for the different parts

1906
08:16:59.599 --> 08:17:03.520
to relat you know, because I started talking again and

1907
08:17:03.680 --> 08:17:08.639
maybe that part hasn't relaxed fully. But what happened is

1908
08:17:08.720 --> 08:17:11.400
that would just continue to relax even though I'm talking.

1909
08:17:13.200 --> 08:17:18.959
That's happening with my eyes. Something else I noticed is

1910
08:17:20.959 --> 08:17:24.720
when I started focusing on my eyes, that actually almost

1911
08:17:24.919 --> 08:17:27.560
became They got worse before they got better in a way.

1912
08:17:28.279 --> 08:17:31.360
So I felt a degree of tension growing in my

1913
08:17:31.479 --> 08:17:37.439
eyes and then disappearing. So I think what that was

1914
08:17:37.560 --> 08:17:42.720
really was just ME becoming more aware of the tension

1915
08:17:43.840 --> 08:17:48.119
that was already there that I wasn't I wasn't focused

1916
08:17:48.159 --> 08:17:53.279
on it before, so I wasn't really acknowledging it more

1917
08:17:55.599 --> 08:18:10.840
really conscious to those feelings. Yeah, my eyes still continue

1918
08:18:10.880 --> 08:18:17.439
to relax as well as my hands. Actually, my hands

1919
08:18:17.439 --> 08:18:23.360
have got a certain kind of energy, like not buzzing,

1920
08:18:23.560 --> 08:18:28.439
but like a kind of feel, a degree of energy

1921
08:18:28.479 --> 08:18:34.720
in my hands. Maybe that's where the tension has been released.

1922
08:18:36.599 --> 08:18:46.240
Maybe that's called in there. The next part, I think

1923
08:18:46.360 --> 08:18:49.000
we should focus on the back of the neck. That's

1924
08:18:49.040 --> 08:18:54.000
a part is quite often well for me, holds tension.

1925
08:18:54.040 --> 08:18:56.840
I don't know about for yourself, but I think it's

1926
08:18:56.919 --> 08:19:03.240
quite a standard place where tension that's sometimes held. So,

1927
08:19:05.400 --> 08:19:08.520
and I'm doing exactly what you're doing as you do

1928
08:19:08.639 --> 08:19:12.200
it as well, so I'm telling my body parts to

1929
08:19:12.360 --> 08:19:15.319
relax as well. So if you tell your neck, the

1930
08:19:15.439 --> 08:19:18.240
back of your neck, focus on the back of your neck,

1931
08:19:18.279 --> 08:19:25.119
and then just say relax in your own words, in

1932
08:19:25.200 --> 08:19:28.439
your own tone, in your own voice. You can say

1933
08:19:28.520 --> 08:19:32.360
out loud, or you can just say to yourself internally,

1934
08:19:33.279 --> 08:19:36.880
but you're focusing it and you're saying it literally to

1935
08:19:37.720 --> 08:19:40.200
the back of your neck, as if the back of

1936
08:19:40.479 --> 08:19:47.119
your lick can actually hear what you're saying. So do

1937
08:19:47.319 --> 08:19:50.919
that now, Just say relax to the back of your neck,

1938
08:19:52.080 --> 08:20:33.240
then I'll do the same. Then what I noticed and

1939
08:20:33.720 --> 08:20:38.599
you may have had similarly, is even though I was

1940
08:20:38.720 --> 08:20:47.319
focusing on the back of the leck, other parts started

1941
08:20:47.439 --> 08:20:54.119
to and I showed themselves to me, or maybe because

1942
08:20:54.159 --> 08:20:57.040
they want to be relaxed as well. But I started

1943
08:20:57.200 --> 08:21:00.759
noticing the feelings of my shoulders at tension, and my

1944
08:21:00.840 --> 08:21:06.919
shoulders and in my upper back. Whether that was because

1945
08:21:08.319 --> 08:21:12.759
my back of my neck was saying I'm pretty much okay,

1946
08:21:14.360 --> 08:21:23.680
it's the other parts that need attention, but my low

1947
08:21:23.880 --> 08:21:27.759
my back of my neck is still relaxing, but I

1948
08:21:27.919 --> 08:21:34.720
just became aware of other parts that needed attention. Now,

1949
08:21:34.799 --> 08:21:39.720
this might happen and it's not. It doesn't mean that

1950
08:21:39.799 --> 08:21:44.400
it's going wrong. It just means you're being notified if

1951
08:21:45.319 --> 08:21:53.080
more places that also want to feel relaxed. So I'm

1952
08:21:53.159 --> 08:21:57.319
going to focus on my other back. So you can

1953
08:21:57.400 --> 08:22:03.159
do the same. Even if you don't have any feelings

1954
08:22:03.240 --> 08:22:08.159
of a tension, they're obvious in your other baby. You

1955
08:22:08.319 --> 08:22:13.439
just focus on your back, the whole area from the

1956
08:22:13.599 --> 08:22:18.400
shoulder blades down to the middle of your back, and

1957
08:22:18.639 --> 08:22:29.040
the spine needs all the shoulder blades. Yeah, that's the

1958
08:22:29.159 --> 08:22:33.880
parts that really It's given me.

1959
08:22:35.560 --> 08:22:35.919
That not.

1960
08:22:37.840 --> 08:22:41.240
That it needs relaxing. Yourselves gonna ask that wad to relax,

1961
08:22:42.439 --> 08:22:56.279
and you can do the same. Now relax your upper back.

1962
08:23:08.639 --> 08:23:13.479
Something strange happened there, and this often happens.

1963
08:23:13.520 --> 08:23:14.240
I've been doing this.

1964
08:23:17.000 --> 08:23:23.119
For sixteen years or something, and often I'm wasn't surprised,

1965
08:23:24.040 --> 08:23:30.840
but amazed really that there can be a feeling. So

1966
08:23:31.040 --> 08:23:33.599
when I was focusing on the back of my neck,

1967
08:23:34.479 --> 08:23:38.639
my other back was starting to feel quite stressed and

1968
08:23:39.400 --> 08:23:44.919
in need of attention. As soon as I started talking

1969
08:23:45.080 --> 08:23:49.959
to you about my upper back and talking about, you know,

1970
08:23:50.520 --> 08:23:55.479
getting ready to ask the upper back to relax, when

1971
08:23:55.560 --> 08:24:01.200
the back already started to relax. It's almost as if

1972
08:24:01.279 --> 08:24:06.880
it doesn't need to hear the words, just needs the intention,

1973
08:24:11.680 --> 08:24:23.680
just needs to be noticed. That is something that often

1974
08:24:23.919 --> 08:24:30.880
happens in this type of situation is when you start

1975
08:24:31.959 --> 08:24:36.959
to relax a couple of parts of your body, as

1976
08:24:37.000 --> 08:24:41.520
we've done with our hands, our eyes and eye lids,

1977
08:24:43.360 --> 08:24:50.360
and now back of the neck, top of the back,

1978
08:24:52.319 --> 08:24:55.599
up the back, the rest of the body seems to

1979
08:24:55.840 --> 08:25:04.479
just take notice and decide in its own way to

1980
08:25:04.720 --> 08:25:11.759
start relaxing. Other parts of your body start to just

1981
08:25:13.560 --> 08:25:20.919
become looser. I suppose it's kind of like a bit

1982
08:25:20.959 --> 08:25:25.439
of an avalanche, you know, the little ball starts rolling

1983
08:25:26.400 --> 08:25:29.200
before you know. The whole of your body is completely

1984
08:25:29.360 --> 08:25:41.279
relaxed and cold. And if you focus on your face,

1985
08:25:46.599 --> 08:25:54.360
you focus on your eyes, your eyelids, your eyebrows, the

1986
08:25:54.520 --> 08:26:03.080
muscles around your eyes. Maybe you start to notice that

1987
08:26:04.880 --> 08:26:09.919
your forehead is more relaxed than it was. Maybe your

1988
08:26:10.040 --> 08:26:15.840
face is more relaxed. I would say, my entire face

1989
08:26:16.000 --> 08:26:31.279
is not more relaxed us. So I'm going to focus

1990
08:26:31.439 --> 08:26:38.880
now on your shoulders again, just like before. Just tell

1991
08:26:38.919 --> 08:26:42.880
your shoulders, and you can do them individually. You can

1992
08:26:42.919 --> 08:26:46.880
do quite a shoulder and that shoulder. I just did

1993
08:26:47.119 --> 08:26:52.080
do both at the same time. Just tell your shoulders,

1994
08:26:52.319 --> 08:26:56.439
actually focus on them in your mind, focus on that

1995
08:26:56.680 --> 08:27:02.119
they feel. Maybe you can see in your minds on

1996
08:27:05.880 --> 08:27:50.000
Just tell your shoulders, two legs as nice as they

1997
08:27:50.080 --> 08:28:08.799
were eggs, but didn't notice. Especially on my bank, is

1998
08:28:09.279 --> 08:28:15.880
the connection between different parts, the bank, the shoulders.

1999
08:28:15.279 --> 08:28:15.959
The neck.

2000
08:28:21.319 --> 08:28:26.319
Being all connected. Being such a large part of your body,

2001
08:28:29.319 --> 08:28:37.840
it's always hard to separate them from each other. My

2002
08:28:38.040 --> 08:28:40.639
lower bank is starting to relax on the same.

2003
08:28:46.639 --> 08:28:47.520
Maybe I'm going.

2004
08:28:47.400 --> 08:28:53.479
Too slowly and that could be an issue because we

2005
08:28:53.599 --> 08:28:59.599
will go at different speeds, and the idea of the

2006
08:28:59.639 --> 08:29:02.240
beginning and that this recording was for you to be

2007
08:29:02.319 --> 08:29:17.880
able to just say to yourself, relax without focusing on

2008
08:29:18.119 --> 08:29:23.680
any particular part of your body. Because when you know

2009
08:29:23.959 --> 08:29:34.479
that telling your hands to relax and your head relax,

2010
08:29:36.919 --> 08:29:43.759
let me tell your eyelids, your eyes, the muscles around

2011
08:29:43.840 --> 08:29:59.119
your eyes, your eyebrows to relax, and they relax. You

2012
08:29:59.319 --> 08:30:11.639
tell the back up your neck, turn legs, different axes.

2013
08:30:19.599 --> 08:30:28.759
You tell your up back to legs.

2014
08:30:38.080 --> 08:30:39.360
And different axes.

2015
08:30:47.040 --> 08:31:26.599
You tell your shoulders, two legs, they relax. You told

2016
08:31:26.639 --> 08:31:33.479
your hands to relax, they relaxed, they continued to relax.

2017
08:31:39.319 --> 08:31:45.000
When you told your eyelids, the muscles around your eyes,

2018
08:31:46.040 --> 08:31:59.799
your eyebrows to relax, they relaxed and to relax. H

2019
08:32:04.439 --> 08:32:07.880
He told the back of your neck. When you saw

2020
08:32:07.959 --> 08:32:18.279
the back of your neck, told it to relax, it

2021
08:32:18.479 --> 08:32:23.040
relaxed and continued.

2022
08:32:23.840 --> 08:32:24.400
To relax.

2023
08:32:32.599 --> 08:32:41.680
And you told your ulpa back to relax. He relaxed

2024
08:32:42.319 --> 08:32:58.639
and continued to relax. That's with your shoulders. He told

2025
08:32:58.680 --> 08:33:09.599
your shoulders to relax, Your shoulders relaxedtinues.

2026
08:33:11.919 --> 08:33:12.799
Into ns.

2027
08:33:18.520 --> 08:33:26.840
And it's not just that it's that the rest of

2028
08:33:26.919 --> 08:33:34.080
your body has also been listening, and their relaxation has

2029
08:33:34.240 --> 08:33:40.360
been spread in So from your eyes, the relaxation spread

2030
08:33:40.479 --> 08:33:48.360
to your forehead, round your face, into your skin, into

2031
08:33:48.439 --> 08:34:03.040
your jaw, into the front's side, to your bak, down

2032
08:34:03.240 --> 08:34:18.000
your chest and stole relaxed hands and shoulders met through

2033
08:34:18.080 --> 08:34:27.479
your arms, relaxing four arms up, arms, elberts.

2034
08:34:26.840 --> 08:34:40.360
Your wrists. Let's go our pang.

2035
08:34:43.720 --> 08:34:46.040
Hips, but exploy.

2036
08:34:48.240 --> 08:34:49.240
Just start to.

2037
08:34:49.400 --> 08:35:03.919
Relax and tea comfort spreading through your eleggs, way down

2038
08:35:05.040 --> 08:35:14.439
your ankles, the tops of your feet, the sight of

2039
08:35:14.560 --> 08:35:27.840
your face, the bottoms of your face, relaxing in your times,

2040
08:35:31.639 --> 08:35:57.040
each time relaxing. And as your body relaxes more, you

2041
08:35:57.360 --> 08:36:23.680
might become slow, paceful, to the point where, if he

2042
08:36:24.880 --> 08:36:44.479
chose to fall asleep easily, he say, drift the way,

2043
08:36:49.479 --> 08:36:57.360
because it's nothing in your mind to pray. Space on

2044
08:37:05.840 --> 08:37:41.159
your body continus reds with that connection between the body relaxing.

2045
08:37:41.639 --> 08:37:42.560
The word.

2046
08:37:43.919 --> 08:37:58.360
He said to yourself, relax state that need. The fact

2047
08:37:58.520 --> 08:38:05.599
is just one. You can just fight your song. You

2048
08:38:05.959 --> 08:38:20.919
entire body say ow for word. Who things.

2049
08:38:30.439 --> 08:38:30.880
The s.

2050
08:38:32.799 --> 08:38:51.919
Those sensations of comfort spreading throughout your body, They say,

2051
08:38:52.599 --> 08:39:02.080
cal and three.

2052
08:39:27.119 --> 08:39:28.479
Who need to do?

2053
08:39:30.360 --> 08:39:32.799
Just to s.

2054
08:40:11.159 --> 08:40:56.799
Starting down up a twenty nineteen eighteen seventeen sixteen.

2055
08:41:13.040 --> 08:41:36.560
Six four.

2056
08:42:06.919 --> 08:42:42.000
Thirty two.

2057
08:43:24.319 --> 08:45:01.000
Us U.

2058
08:45:46.279 --> 08:45:58.040
M U.

2059
08:46:48.400 --> 08:47:08.040
L eight.

2060
08:50:01.040 --> 08:53:30.720
Us us US USA.

2061
08:54:00.880 --> 08:54:32.639
One. So counting down ten to one, ten nine eight, seven, six, five.

2062
08:54:34.599 --> 08:54:38.400
Four three.

2063
08:54:41.000 --> 08:54:53.000
Two one. And maybe that was a bit too quick

2064
08:54:53.639 --> 08:54:54.720
in order to relax.

2065
08:54:55.959 --> 08:54:56.639
Maybe it's a bit.

2066
08:54:56.639 --> 08:55:02.560
Too fast for you to note is the calming of

2067
08:55:02.680 --> 08:55:09.319
your body, maybe even a little bit of pressure there,

2068
08:55:09.560 --> 08:55:12.959
Like you're counting down from ten to one. What do

2069
08:55:13.000 --> 08:55:16.439
you expect me to do? Man, expect me to stick

2070
08:55:16.479 --> 08:55:25.880
go with floppy just because you're counting down to If

2071
08:55:25.880 --> 08:55:29.159
you try it again, but this time, I'll go a

2072
08:55:29.200 --> 08:55:36.599
bit slower this time, and you focus on the whole

2073
08:55:36.720 --> 08:55:42.959
of your body before we focus on your legs. Just

2074
08:55:43.200 --> 08:55:53.159
notice how your body does start to feel more relaxed

2075
08:55:57.959 --> 08:56:32.759
with every number that I countdown ten nine, eight, seven, six,

2076
08:56:41.200 --> 08:57:13.880
five four three, yeah.

2077
08:57:34.520 --> 08:57:34.759
One.

2078
08:57:46.119 --> 08:57:51.799
I just notice how how you feel generally, how your

2079
08:57:51.840 --> 08:58:05.840
body feels. It's not necessary there really even about counting

2080
08:58:05.959 --> 08:58:12.680
down from ten to one. It's that space that.

2081
08:58:12.799 --> 08:58:14.479
You have, that.

2082
08:58:17.080 --> 08:58:38.279
Space between being active physically or mentally, just sitting or

2083
08:58:38.400 --> 08:58:43.680
lying down, just being there, not doing anything. Not saying

2084
08:58:43.799 --> 08:58:50.799
anything or needing to think about anything. So it opens

2085
08:58:50.880 --> 08:58:54.000
up a space, you know, a bit of a space,

2086
08:58:55.000 --> 08:59:04.560
the gap. And the more I camped down for the

2087
08:59:04.680 --> 08:59:12.279
tental one, the bigger that gap becomes. So there's that

2088
08:59:12.520 --> 08:59:25.119
gap of calmness, of comfort and relaxation. It's a nice feeling,

2089
08:59:30.680 --> 08:59:39.360
and it moves those stresses or discomforts physically or emotionally

2090
08:59:40.080 --> 08:59:50.840
moves away. Allows you.

2091
08:59:53.520 --> 08:59:54.040
To just.

2092
08:59:57.040 --> 09:00:03.439
Slow down, someone who count again from ten down to

2093
09:00:03.560 --> 09:00:13.639
one and notice that gap widening, the gap. And as

2094
09:00:13.720 --> 09:00:18.479
it widens, it's almost like the the stress of attention

2095
09:00:19.360 --> 09:00:38.439
falls into the gap. It gives you that distance, that space.

2096
09:00:40.840 --> 09:02:35.599
Now ten nine, a, seven, six, five, four three two one.

2097
09:02:47.479 --> 09:02:51.520
How did your body you feel.

2098
09:02:53.479 --> 09:02:53.639
Now?

2099
09:03:06.360 --> 09:03:18.360
Can you notice that? Do you feeling calmer? Are you

2100
09:03:18.599 --> 09:03:47.000
feeling more relaxed? As we now focus on your legs,

2101
09:03:48.720 --> 09:04:09.159
just your legs. You're just gonna start with focusing on

2102
09:04:09.639 --> 09:04:28.759
your thighs. Of course, it's not the most exciting thing

2103
09:04:28.919 --> 09:04:35.439
to be doing, because I'm sure like most of your

2104
09:04:35.479 --> 09:04:47.919
body is not not going on right now. Just focusing

2105
09:04:48.599 --> 09:04:54.200
on the whole of your thighs, the tops of your thighs,

2106
09:04:55.000 --> 09:04:59.840
the sides of your fighs, the bottoms of your th

2107
09:05:02.080 --> 09:05:07.400
outer thighs and your inner thighs, basically the whole of

2108
09:05:07.479 --> 09:05:10.200
your thigh that leads into.

2109
09:05:10.080 --> 09:05:10.720
Your hip.

2110
09:05:14.599 --> 09:05:25.360
And it goes down to your knee joints. Now, this

2111
09:05:25.560 --> 09:05:33.000
is a big area. It's a very heavy area. It's

2112
09:05:33.159 --> 09:05:39.599
very strong, probably the strongest muscles in your body or

2113
09:05:39.680 --> 09:05:55.759
in your thighs. But I don't think we perhaps will

2114
09:05:55.840 --> 09:06:07.680
give enough attention to our thighs. Perhaps we don't they

2115
09:06:07.840 --> 09:06:28.279
acknowledge how important our thighs are to our lives, how

2116
09:06:28.400 --> 09:06:37.519
much they actually do for us all through our lives.

2117
09:06:44.680 --> 09:06:50.680
And it may seems sound really weird. I think that

2118
09:06:50.879 --> 09:06:58.760
all of our body parts, especially our thighs, need some TLC,

2119
09:07:02.080 --> 09:07:12.199
a bit of love shown, a bit of the acknowledgment,

2120
09:07:14.919 --> 09:07:30.599
thank you, gratitude for what advice do for us. And

2121
09:07:30.680 --> 09:07:33.319
I know this may sound it strange.

2122
09:07:35.919 --> 09:07:37.440
Maybe you think, why am I?

2123
09:07:38.239 --> 09:07:41.040
Surely I should be able in the garden hugging a

2124
09:07:41.160 --> 09:07:49.519
tree or something. Oh, it's hard to set a microphone

2125
09:07:49.599 --> 09:07:52.639
up on a tree. That's why I'm doing this indoors.

2126
09:07:52.680 --> 09:07:56.239
Otherwise I would be outside hugging a tree. Now I

2127
09:07:56.279 --> 09:08:05.279
can't see the television from the tree. You move down

2128
09:08:05.319 --> 09:08:14.400
to your knees, you gain such an important part, and

2129
09:08:15.040 --> 09:08:19.480
I think we don't necessarily I'll speak for myself here,

2130
09:08:21.959 --> 09:08:27.040
I don't necessarily appreciate all that my needs do for

2131
09:08:27.199 --> 09:08:33.040
me until I have a problem with my knee. It's

2132
09:08:33.120 --> 09:08:38.720
occasionally a favor, maybe I'll bash it, or it's aching

2133
09:08:38.879 --> 09:08:45.239
for some reason. It's then that I realize how much

2134
09:08:45.400 --> 09:08:49.040
it does. You know, the benefit of being able to

2135
09:08:50.000 --> 09:08:59.160
use my legs without any kind of physical discomfort is

2136
09:09:00.080 --> 09:09:08.720
that beautiful thing that's possibly not appreciated until it's temporarily removed.

2137
09:09:09.879 --> 09:09:16.879
You know that's comfort. As you focus on your knees,

2138
09:09:19.040 --> 09:09:24.680
regardless of how your knees feel, you can have that

2139
09:09:24.959 --> 09:09:31.080
sense of gratitude and love to your needs for all

2140
09:09:31.239 --> 09:09:43.440
that they do for you, and you can still have

2141
09:09:43.599 --> 09:09:48.720
that attention on your thighs. Maybe notice how your thighs feel,

2142
09:09:50.879 --> 09:10:08.959
Maybe notice that they are relaxing more deeply as you

2143
09:10:09.080 --> 09:10:15.239
focus now on the bottoms of your legs, shines and

2144
09:10:15.319 --> 09:10:21.879
your calf muscles, the bones between your knees and your

2145
09:10:21.959 --> 09:10:34.879
feet incorporates, and the course your ankles so important. Can

2146
09:10:34.919 --> 09:10:39.440
you know anyone that's had even like the slightest spray

2147
09:10:39.559 --> 09:10:46.519
of an ankle knows how how much we take our

2148
09:10:46.760 --> 09:10:55.319
ankles for granted, and it's kind of strange in a

2149
09:10:55.360 --> 09:11:00.440
way when you think that, you know it, logically, our

2150
09:11:00.519 --> 09:11:03.959
wrists are a lot thinner than the rest of their arms,

2151
09:11:05.080 --> 09:11:08.599
which is okay, it doesn't I can't see any problem

2152
09:11:08.639 --> 09:11:13.519
with that, you know, just picking stuff up by our

2153
09:11:13.599 --> 09:11:19.400
ankles so much thinner than the rest of our legs,

2154
09:11:25.839 --> 09:11:30.279
and from a physics perspective or logical even it doesn't

2155
09:11:30.319 --> 09:11:36.319
really make sense that all this weight will ultimately be

2156
09:11:37.440 --> 09:11:47.559
resting on your ankles then leading to your feet at

2157
09:11:47.559 --> 09:11:56.239
a thin area, thin bone. Yeah, it does so much

2158
09:11:56.360 --> 09:12:08.480
great work. Supports supports out body for a lifetime, helps

2159
09:12:08.559 --> 09:12:17.879
us to balance, It helps you to get around and

2160
09:12:18.000 --> 09:12:32.199
be mobile. There's the calf muscles. Of course, when I

2161
09:12:32.360 --> 09:12:35.199
was younger, I couldn't see the point in calf muscles.

2162
09:12:36.080 --> 09:12:40.959
Didn't seem to do anything. Okay, if I walked around

2163
09:12:41.000 --> 09:12:45.839
on tiptoes, then my calf muscles get some work. But

2164
09:12:45.959 --> 09:12:48.559
of course that's not true. The calf muscles are being

2165
09:12:48.720 --> 09:13:01.800
used whenever we use their legs and your shins there

2166
09:13:01.919 --> 09:13:12.839
to protect you'll lower legs shaped in a way almost

2167
09:13:12.879 --> 09:13:24.680
as a protector with the bone leading, of course, to

2168
09:13:24.800 --> 09:13:35.279
your ankles and your feet. I'm not going to focus

2169
09:13:35.400 --> 09:13:37.639
on your feet. We're just going to focus on the legs.

2170
09:13:39.599 --> 09:13:44.199
And I realize, and now that I've mentioned your feet,

2171
09:13:44.319 --> 09:13:48.919
you probably focusing on them anyway, So maybe I should

2172
09:13:49.040 --> 09:13:55.000
focus on your feet a little bit. You can have

2173
09:13:55.199 --> 09:14:00.919
the me in awareness the same as you of your thighs.

2174
09:14:01.199 --> 09:14:02.040
In your awareness.

2175
09:14:02.919 --> 09:14:04.080
Even though we haven't.

2176
09:14:03.879 --> 09:14:09.680
Been focusing on your thighs a few minutes and we're

2177
09:14:09.720 --> 09:14:24.160
focusing on your angles, there's still that sensation of comfort

2178
09:14:26.879 --> 09:14:38.800
in your thighs, and there's that moment of energy because

2179
09:14:38.839 --> 09:14:45.800
the thighs hold lots of different sensations. Of course, there's

2180
09:14:45.879 --> 09:14:50.599
the muscles, the big strong muscles that we have in

2181
09:14:50.680 --> 09:15:04.519
our thighs, and the skin on the outside of the thighs,

2182
09:15:05.559 --> 09:15:10.239
as in the outside of all of our body, can

2183
09:15:10.319 --> 09:15:21.680
be very sensitive, sensitive to the touch, sensitive to temperature,

2184
09:15:28.239 --> 09:15:35.760
and inside your thighs the bones, there's the muscle, there's

2185
09:15:35.800 --> 09:15:41.160
the blood, vessels, the art trees, all this stuff in

2186
09:15:41.319 --> 09:15:49.800
the side of thighs. I guess sometimes it'd be nice

2187
09:15:49.839 --> 09:15:54.120
if you could actually put your fingers inside your thighs

2188
09:15:54.800 --> 09:15:55.639
and a message.

2189
09:15:58.000 --> 09:15:58.519
So if you can.

2190
09:15:58.480 --> 09:16:02.000
Message on the outside, of course, and to be able

2191
09:16:02.040 --> 09:16:05.319
to get deep into the muscles, to be able to

2192
09:16:05.440 --> 09:16:11.760
just massage inside your thighs, message in the bones of

2193
09:16:11.879 --> 09:16:23.120
your leg massage or the veins and just gently healing

2194
09:16:23.839 --> 09:16:24.400
the thighs.

2195
09:16:28.519 --> 09:16:29.959
You can move down.

2196
09:16:31.720 --> 09:16:36.760
Message and inside your knees some message in those bones,

2197
09:16:37.760 --> 09:16:43.120
but with healing fingertips, spreading the healing.

2198
09:16:43.040 --> 09:16:53.839
Energy deep into the choice your knees. Of course, there's

2199
09:16:53.879 --> 09:16:57.000
the back of your you need know the.

2200
09:16:57.120 --> 09:17:04.120
Inside crease where your need is. It's a really sensitive area.

2201
09:17:06.080 --> 09:17:10.760
Really that's very nice when you stroke it. That might

2202
09:17:10.879 --> 09:17:15.000
be because it's an area that's not really touched very often.

2203
09:17:17.080 --> 09:17:23.919
It's almost like a hidden part a crease your legs.

2204
09:17:24.040 --> 09:17:31.360
It's almost like a part that has a sensitivity which

2205
09:17:31.400 --> 09:17:32.480
is a little bit different.

2206
09:17:40.319 --> 09:17:41.120
Of course, it's.

2207
09:17:41.040 --> 09:17:52.279
Protected by your legs, so you can imagine putting your

2208
09:17:52.440 --> 09:18:03.120
fingers into that crease on your legs. Following between your legs,

2209
09:18:03.839 --> 09:18:08.440
you can just message with your fingertips. Let your fingertips

2210
09:18:08.559 --> 09:18:19.040
going inside, massage in the muscle tissue. You can of

2211
09:18:19.199 --> 09:18:22.199
course field the bones.

2212
09:18:22.199 --> 09:18:34.040
Of your knees, heating through your fingertips and then it

2213
09:18:34.080 --> 09:18:35.160
sho go down.

2214
09:18:37.760 --> 09:18:39.440
Deep half muscles.

2215
09:18:39.400 --> 09:18:41.080
And that's the part I'd like to be able to

2216
09:18:41.919 --> 09:18:43.519
really put.

2217
09:18:43.360 --> 09:18:50.239
My fingertips deep inside my half muscles, massage in every

2218
09:18:51.919 --> 09:18:57.519
single tissue of the muscle, healing.

2219
09:18:57.559 --> 09:19:05.959
Every part, and then doing the same for my.

2220
09:19:06.080 --> 09:19:17.879
Shins assagy generally stroking the bones, generally stroking them, healing

2221
09:19:18.239 --> 09:19:25.480
and loving way, because they deserve to be treated as

2222
09:19:25.559 --> 09:19:27.160
the precious bones.

2223
09:19:26.839 --> 09:19:27.319
That they are.

2224
09:19:28.919 --> 09:19:32.160
The legs are so precious as in all the other

2225
09:19:32.279 --> 09:19:38.400
parts of our body, and more precious of immature.

2226
09:19:40.319 --> 09:19:41.040
When the planet.

2227
09:19:49.480 --> 09:19:57.639
When you start to think about the legs in this way,

2228
09:20:02.199 --> 09:20:05.040
you can change your perspective.

2229
09:20:07.959 --> 09:20:16.239
Might sound it's silly to start here, the idea of heaven.

2230
09:20:17.160 --> 09:20:22.040
Love your ls, show an appreciation.

2231
09:20:23.360 --> 09:20:28.839
Your thighs, want them to be able tower put your

2232
09:20:28.959 --> 09:20:37.239
hands in your thighs, the massage the muscles and the bones.

2233
09:20:39.120 --> 09:20:43.199
How do you get your fingers deep in there, releasing

2234
09:20:43.839 --> 09:20:55.040
all attention, just to show how much you care about

2235
09:20:55.720 --> 09:20:56.559
your lex.

2236
09:20:57.279 --> 09:21:01.199
How you care for what you're do for you.

2237
09:21:02.760 --> 09:21:03.279
Regularly.

2238
09:21:05.519 --> 09:21:09.080
You mean your cars, your.

2239
09:21:09.040 --> 09:21:21.319
Ankles, the strength of your ankles considerably, how thin they

2240
09:21:21.360 --> 09:21:29.480
are compared to the rest of your legs, especially your fines. Yeah,

2241
09:21:29.559 --> 09:21:39.040
they're so strong, so flexible, absolutely amazing.

2242
09:21:39.199 --> 09:21:39.519
Things.

2243
09:21:40.800 --> 09:21:50.440
Your ankles are truly a gift because of what they

2244
09:21:50.599 --> 09:22:02.279
do for you, supporting all that weight, regardless said how

2245
09:22:02.480 --> 09:22:06.440
what weight you are. Even if you only ate stone,

2246
09:22:08.800 --> 09:22:11.879
still might not weight with these little ankles.

2247
09:22:15.440 --> 09:22:15.919
Now, am I.

2248
09:22:16.000 --> 09:22:24.760
Look heavier than eat stain double back? Yet my ankles.

2249
09:22:25.959 --> 09:22:28.279
Support my body all the time.

2250
09:22:32.040 --> 09:22:34.000
Whether they do, keep off.

2251
09:22:33.839 --> 09:22:39.440
A sigh of relief to sit down, as you've got

2252
09:22:39.440 --> 09:22:40.400
my whole next day.

2253
09:22:43.839 --> 09:22:46.559
My feet feet will say.

2254
09:22:46.440 --> 09:22:46.800
Go my.

2255
09:22:48.400 --> 09:23:12.000
My toast clap, I'm so happy. Your legs.

2256
09:23:13.559 --> 09:23:21.959
Really are amazing, man to talking about talking about your

2257
09:23:22.080 --> 09:23:27.199
legs is probably possibly one one of the most things,

2258
09:23:27.720 --> 09:23:32.319
the most boring things you've ever heard anyone say. Possibly

2259
09:23:35.199 --> 09:23:41.839
the boy you're not. Everything I said is true. The

2260
09:23:42.040 --> 09:24:02.559
legs are amazing. Your lex deserve not just respect, They

2261
09:24:02.680 --> 09:24:05.959
deserve to relax deeply.

2262
09:24:13.279 --> 09:24:16.639
They deserve to take some time out of the day.

2263
09:24:18.800 --> 09:24:55.800
They just lecker completely relax. Really can relax because the

2264
09:24:55.959 --> 09:25:00.480
legs are saying such a nice you know him autumn,

2265
09:25:01.120 --> 09:25:05.440
can't your body and your relations.

2266
09:25:05.599 --> 09:25:07.040
The rest of your body.

2267
09:25:07.400 --> 09:25:17.800
Also naturally follows in that journey of comfort.

2268
09:25:25.919 --> 09:25:27.360
I feel it in my hips.

2269
09:25:28.760 --> 09:25:31.480
My hips feel really loose.

2270
09:25:34.480 --> 09:25:39.080
And all say my light back as well, my light back.

2271
09:25:41.160 --> 09:25:45.080
It feels stretched, even though I'm just sitting in a

2272
09:25:45.239 --> 09:25:48.360
chair and there's no stretching.

2273
09:25:50.440 --> 09:25:54.040
As far as a way I'm doing. It's almost as if.

2274
09:25:54.000 --> 09:25:57.879
The muscles are just relaxed so much that there is

2275
09:25:58.040 --> 09:26:05.400
a natural stretch. His attention has reduced.

2276
09:26:06.040 --> 09:26:06.720
A lot.

2277
09:26:23.080 --> 09:26:32.639
An now a capt down for ten thouns of one continue.

2278
09:26:33.839 --> 09:27:05.000
To fill wonderfully rest ten nine, eight, seven, six four

2279
09:27:08.360 --> 09:27:33.480
three mm hmm. One really so I'm just gonna countdown

2280
09:27:35.000 --> 09:27:39.720
and five down to one, and it's a countdown. You

2281
09:27:39.919 --> 09:27:46.800
just focus on the numbers, just the numbers counting down,

2282
09:27:47.879 --> 09:27:51.760
and notice how you feel.

2283
09:27:54.120 --> 09:27:58.720
In this moment as you hear the numbers counting down.

2284
09:28:00.919 --> 09:28:14.120
Those numbers counting down represent m feeling calma, not just

2285
09:28:14.319 --> 09:28:22.000
in your body, but will say, relaxing your mind. I'm

2286
09:28:22.120 --> 09:28:28.879
just noticing, fel there's nothing to do, it's nothing to say,

2287
09:28:29.559 --> 09:28:46.599
it's nothing to think about. Starting with number five, four

2288
09:28:56.120 --> 09:29:32.040
three two, why did you notice the gradual letting go

2289
09:29:34.440 --> 09:29:41.400
with the tension in your body? It may also begin

2290
09:29:41.720 --> 09:29:47.680
to notice and be aware of how your mind is

2291
09:29:48.760 --> 09:29:56.599
starting to slow down. This is just a natural thing

2292
09:29:57.080 --> 09:30:04.480
that happens. It's not really a special procedure. It's just

2293
09:30:04.680 --> 09:30:10.879
natural because it's your body relaxes, your mind also starts

2294
09:30:10.959 --> 09:30:15.760
to relax, and a more mic relaxes the more the

2295
09:30:15.839 --> 09:30:16.800
body relaxes.

2296
09:30:16.919 --> 09:30:19.160
It's just a continuous.

2297
09:30:19.480 --> 09:30:30.559
Circle of relaxation. And is that calmness that comes from

2298
09:30:32.559 --> 09:30:33.760
relative quietness.

2299
09:30:35.639 --> 09:30:41.239
Even even if this background sounds either your side online,

2300
09:30:42.959 --> 09:30:43.839
it's still.

2301
09:30:44.040 --> 09:30:50.319
Gas be quite calm, and you haven't got the television on.

2302
09:30:50.919 --> 09:30:54.800
There's no music in the background unless you're.

2303
09:30:54.720 --> 09:30:56.360
Listening to that we call the wit music.

2304
09:30:56.519 --> 09:31:03.760
Of course, you're very likely not going to be sitting

2305
09:31:03.760 --> 09:31:05.080
in a room of other people.

2306
09:31:06.040 --> 09:31:07.319
Of Course, you might keep.

2307
09:31:08.480 --> 09:31:11.760
Generally, it's more idea if you can do this on

2308
09:31:11.879 --> 09:31:14.000
your own, so.

2309
09:31:14.720 --> 09:31:31.360
No distractions, and when you stop thinking about stuff, relaxation

2310
09:31:33.360 --> 09:31:35.319
automatically risis.

2311
09:31:37.239 --> 09:31:40.839
A sense of comfort starts to grow.

2312
09:31:45.319 --> 09:31:52.040
And without trying to build it up into something fantastical,

2313
09:31:55.839 --> 09:32:04.559
something magical, this is just a natural process, something that's

2314
09:32:05.800 --> 09:32:09.239
easy to accomplish.

2315
09:32:12.040 --> 09:32:12.959
In fact, it's.

2316
09:32:12.919 --> 09:32:19.879
Almost a sense of relaxing completely happens.

2317
09:32:19.599 --> 09:32:22.959
Really when you put no effort into it.

2318
09:32:24.000 --> 09:32:29.720
It's not something that you can really force. It's something

2319
09:32:29.879 --> 09:32:40.599
that happens naturally. The parts of the process of this

2320
09:32:40.879 --> 09:32:46.480
recording and others is simply.

2321
09:32:47.720 --> 09:32:47.919
Two.

2322
09:32:49.480 --> 09:33:03.319
Allow you to take advantage of this space this time, just.

2323
09:33:07.480 --> 09:33:15.360
Let go, to just be here, to be in chune.

2324
09:33:18.720 --> 09:33:26.199
With how you feel, yet.

2325
09:33:26.360 --> 09:33:28.239
With the intention.

2326
09:33:29.959 --> 09:33:41.519
Of wanting to relax deeply and maybe even to fall asleep,

2327
09:33:42.680 --> 09:33:48.360
depending on what it is that you wish for yourself.

2328
09:33:49.639 --> 09:33:50.400
In this moment.

2329
09:33:57.400 --> 09:34:05.959
As we know you, relax in is the majority of

2330
09:34:06.080 --> 09:34:07.879
the process of fallen sleep.

2331
09:34:09.040 --> 09:34:12.919
The actually fall asleep part is a tiny day. At

2332
09:34:12.959 --> 09:34:28.480
the end, the deeper relaxed you become easier, you find

2333
09:34:30.080 --> 09:34:42.839
yourself drifting. You can also if you choose.

2334
09:34:43.559 --> 09:34:59.720
Stay focused on my voice and really enjoy the process

2335
09:35:04.040 --> 09:35:11.279
coractually lacks in.

2336
09:35:15.519 --> 09:35:22.319
Each muscle in your body.

2337
09:35:27.120 --> 09:35:43.400
Effortlessly and just observing the sensation.

2338
09:35:48.080 --> 09:35:56.199
I've letting go completely.

2339
09:36:02.279 --> 09:36:06.480
This time we count from six. That's one.

2340
09:36:11.400 --> 09:36:21.760
Matatus of mind colling down with each note.

2341
09:36:24.199 --> 09:36:25.599
Heard me say.

2342
09:36:30.040 --> 09:36:31.680
Naturally he.

2343
09:36:34.000 --> 09:36:35.919
Tall slow.

2344
09:36:39.919 --> 09:36:47.319
Pace six.

2345
09:37:13.080 --> 09:39:47.519
Five three s six.

2346
09:39:54.400 --> 09:39:54.639
Six.

2347
09:40:08.720 --> 09:40:32.120
She thinks it stuck, so stupid may its stupid? Per

2348
09:40:32.160 --> 09:41:05.080
absolutely at five sixty two stones stick stops the script.

2349
09:41:07.319 --> 09:42:04.760
It's not fools, spits its setting stunt