June 10, 2025

(music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025

(music) (10 hours) (ASMR) RELAX DEEPLY | Deep Sleep Whisper Hypnosis #536 | Jason Newland | 10th June 2025
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WEBVTT

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Hello, and welcome.

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To jasonnew Land dot com. My name's Jason new Land.

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Please only listen when you can safely close your eyes.

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There's nothing for you to do. I'm just gonna whisper.

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In your ear.

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I'm kind of relax.

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We're gonna feel sleepy because of whispering activates that part

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of your brain that knows, that recognizes it's time to

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let go.

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It's time to let go.

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Of everything because there's nothing to think about, nothing to

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be concerned with.

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When you relax.

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Deeply, you take a break, you step back from that stuff.

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You give yourself permission to rest because you deserve this opportunity.

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To feel more relaxed.

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And as you focus on your mind, noticing what kind

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of thoughts are going.

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On there, maybe being aware of the speed of.

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The thoughts, and perhaps.

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My voice is much slower than the speed of the

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maybe your internal dialogue. So maybe that's an idea. You

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could start to match your own internal chatter with mine,

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or my internal chatter, but my voice, now, there's no

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way you'd know what my internal chatter was like as there. Really,

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I'll be honest, there's not much going on inside my head.

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It's almost like my internal voice is my external voice.

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It's the same.

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The same speed, which means I'm probably very slow. But

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as your internal voice slows down, maybe to the speed

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of my voice, it may feel unusual to start with.

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It may even be a bit annoying if you're not

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used to it. And I understand that at times you

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wouldn't want to be thinking this slowly, But this is

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a time when you're relaxing.

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And when you're ready to just drift off. A nice, slow, soft.

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Voice can be more conducive relaxing your body, because when

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you're mind feels more relaxed, your body feels more relaxed,

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and in turn, when.

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Your body feels relaxed, your mind also feels.

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Relaxed. It goes full circle. It's quite a good positive thing.

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More relaxed you feel, the more relaxed you feel continuing,

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Sometimes you may not even be aware of just how

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much you need.

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This relaxation in your life.

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You may not have been aware or even cared in

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the past the benefits.

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That you can.

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From allowing the muscles in your body to listen to my.

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Voice and let go of all that stress, let go.

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Of that tension, and you don't have to try and

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do anything, just allow it to occur naturally, just by

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listening to my.

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Voice, almost as if the energy.

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From my voice is just.

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Spreading through your body, through.

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Your face, into the top of your head, moving all

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the way down, relaxing every single muscle in your face,

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your eyes, your joe, your mouth, tongue, your neck, shoulders

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and arms, your hands and fingers, chest.

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And stomach, your back.

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Your hips, your buttocks and groin, your legs, and your

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feet and toes, or relaxing in their own way.

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And in their own time.

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Because there's no pressure, there's no effort involved.

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It's just you.

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And me, and I'm the one doing the talking.

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You're the one.

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Listening.

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And even though you're listening, you may start to notice

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your mind begins to drift. Not because I'm extremely boring,

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because obviously I'm super exciting to listen to.

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That just seems to be something.

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That it happens when your mind relaxes deeply, when the

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muscles of your eyes relax deeply, when you joke relaxes deeply,

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when you're down, relais debay, when the back of your

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neck relaies, do believe, when the sights of your neckis.

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D believe.

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When the front of your neck your throat.

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Rexsis do believe when your shoulders.

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Right do.

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Believe when your.

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Upper arms.

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Ros D believe.

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When your elbows relax D believe when your.

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Forearms relax.

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D.

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Believe when your.

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Wrists do.

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Play your chess.

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Sis do.

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Belaive cawing your stomach.

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Right excess.

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D.

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Believe in your upper back.

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Right exsists.

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D play in the middle of your back.

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Rxist D.

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Play when your lower back.

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Real siss.

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Day day.

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When you.

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As relax day when you're crying.

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Res D when your buttocks.

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Right do play when you d play.

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You know when your knees.

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Reallys D play.

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When your sins sleep.

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Re da blay.

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When your calf muscles reda blay.

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When your ankles h.

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D play.

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When he heels your feet.

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Rad play.

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When the tops of your feet res D play gray

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in the buttons of your fate ry do.

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Please when your ties.

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Red play.

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A sure short reals do play they show upper arms

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really do play the show. Compits really.

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Do play.

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A show.

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Elpers really.

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Do.

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Pay as your forms.

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Relax D pay.

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As your rests res D pay. That's the backs of

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your hands.

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Day pay.

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That's the pawns you hands racks day play, then's your

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toes in the dually rises day play. Maybe you can

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feel that connection between your toes and your fingers, perhaps

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causing your tears and your fingers.

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To feel even.

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More peaceful, if more peaceful.

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Maybe you can feel that connection between your elbows and

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your deeds, causing you.

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To feel.

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More calmness and stillness.

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And your elbows.

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And with your knees. Maybe you can feel that connection

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between your shoulders and joy hips.

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Acious shoulders.

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And your hips really really feel.

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So much.

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R like to sad just now come.

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You feel.

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Laxed, relaxed, peaceful.

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Maybe you feel that your mind.

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It's not I mean slowed down, but I stop peaceful

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slow I have there's.

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Not much going on.

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Now you allow yourself to continue to drift even.

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Deeper into this sensation deep deep comfort, deep deep, so calm.

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And lose, and.

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You can.

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Enjoy this feeling sorlife everything is so still, so peaceful.

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Dranquil.

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M.

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Maybe all you want to do is.

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Just drift away. If you haven't already.

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Do that.

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Now, all of your.

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Intern organs.

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It can be affected in an extraly positive way.

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By my voice, sir relecs super beautiful.

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Service. It feels really pleasant to yourself this time, relax

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in a more deep and.

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Meaningful way, maybe in a way that can not just

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allow you to feel calmer now and throughout the time

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we spend together here, not just relaxed at the end

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of the recording when it's finished and you can enjoy

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that sense of comfort and peace, but also I think

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it would be nice to have those feelings of relaxation

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continue for longer after the recording has ended.

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So that you can.

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Still benefit from listening to my voice, maybe in a

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few hours time, perhaps tomorrow, and then by listening regularly,

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especially if you find like some people do and myself

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as well. I sometimes I find one particular recording that

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really resonates with me, and I just listen to it

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over and over again every morning, every evening. There was

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this recording from We're going back to about nineteen ninety nine.

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It was it wasn't hypnosis, but it was a guided

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this vizations it kind of was hypnosis, really, and I

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managed to find it again and it still has the

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same effect on me. And part of it was the

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person's voice relaxed me. She just felt so peaceful and

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

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and in the evening. And I knew before even pressing

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the play button that since I've done that, pressed the

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play but button.

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This is in the days of.

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CD players, pressed the play button. In fact, it might

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have even been a tape recorder. I'd lie down on

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the bed and then even without necessarily listening to her

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words because I had to memorized. Really, it was as

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if my body knew exactly what to do, and the

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muscles just almost went into automatic relaxation, and I remember

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my mind would slow down.

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Now. Now, I was listening to.

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This recording in the early days of learning hypnosis, and

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long before I ever made any videos or audio recordings myself,

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because I didn't start doing that till two thousand and six,

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I knew, I knew how helpful I found being able

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to just let go, to have that trust in the

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person that I'm listening to, knowing that it's going.

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To be.

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Just as relaxing, if not more so. Each time you

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hear my voice, you may feel the same.

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Some people.

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Have been listening to me for over a decade, maybe

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not solidly, obviously, not twenty four hours a day, but.

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Maybe people come back. Some people maybe listen every day.

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That's something that I do.

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Which you may not realize by listening, is when I

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

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by the words.

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That I say.

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So if I set you focus on your feet, notice

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your feet relaxing, I will be focusing.

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On my feet.

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I will be noticing.

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

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and maybe notice the difference between each hand, perhaps notice

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

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On the backs of your hands, you may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at all.

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Where you are right now. And as you become aware

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of your hands, I'm also aware.

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Of how relaxed my hands our feeling.

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Now.

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And when it comes to potentially drifting off to sleep,

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which may be the reason you're listening, I also feel

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drowsy when I make these recordings. I also notice my mind.

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Drifting.

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In fact, at times I've actually fallen asleep without even noticing,

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and then I carry on talking and it's suddenly where I.

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Listen back to do the editing, I.

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Hear snoring, and I think I don't remember snoring. I

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remember talking, and snorings I pick turned up. That's why

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I sound like when I snore, how I get really

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into the whole experience. I don't know how you feel.

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How relaxed do you feel in your feet? How relaxed

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you feel in your hands. I have noticed.

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More and more.

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That the more relaxed, deeper level of comfort you feel,

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the easier your breathing becomes.

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Soul most like that, this show.

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Muscle relaxation. So this allows you the breath easier without

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necessarily focusing on your breath, however, being able to notice

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the ease.

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In which.

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You prieve so naturally. I priez so very easily and smoothly.

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Whenever I imagine my breathing improving. When I've got my

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eyes closed, I tend to visualize beautiful field, trees and

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flowers producing all that life giving oxygen. It feels nice too,

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

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That feeling of pace serenity with a joyful art. Time

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00:50:49.320 --> 00:51:19.960
seems to just drip by, so varies slowly, relaxed, so

262
00:51:20.559 --> 00:51:59.239
deeply peaceful, completely unattached to any thoughts, whatsoever in this

263
00:51:59.599 --> 00:52:18.159
moment completely free.

264
00:52:44.440 --> 00:52:45.760
You like to say that.

265
00:52:53.360 --> 00:53:40.800
Your mind slowed down. Slowed down because nothing really requires

266
00:53:41.000 --> 00:53:41.719
your attention.

267
00:53:58.239 --> 00:54:11.639
You can enjoy it. The physical sensations of allowing the

268
00:54:12.000 --> 00:54:12.960
stress to.

269
00:54:14.639 --> 00:54:25.760
Drip out of your body, dripping out of every.

270
00:54:28.760 --> 00:54:54.199
Part of your body from being released from your brain,

271
00:55:00.119 --> 00:55:01.000
your mind.

272
00:55:19.320 --> 00:55:34.800
Slowly but surely, the muscles.

273
00:55:34.400 --> 00:56:04.119
In your legs, legs res ries.

274
00:56:08.679 --> 00:56:10.760
So very deep thing.

275
00:56:20.239 --> 00:56:51.400
Rigs swept deeply, and the feedings pleasant feelings in your

276
00:56:51.679 --> 00:57:19.519
arms and shoulders deepening each part of your body further

277
00:57:24.480 --> 00:57:26.159
and deeper.

278
00:57:36.559 --> 00:57:37.360
And deeper.

279
00:57:51.760 --> 00:57:57.960
I like to say, the feelings in the back of

280
00:57:58.039 --> 00:59:01.000
your neck, feedings in your wrists, muscles, fants of your body.

281
00:59:11.599 --> 00:59:22.239
Oh, he.

282
00:59:27.320 --> 01:00:00.719
Peace deep it was a sense of peace. M spreads

283
01:00:01.159 --> 01:00:40.719
through your very cold who MANU focus on your mind.

284
01:00:52.679 --> 01:02:24.679
Your mind becomes He's slow, deeper, relax fairy sly stomach

285
01:02:38.880 --> 01:03:21.880
dayste for many of stomach, your back nice, nice soundlaxed.

286
01:03:26.360 --> 01:03:28.199
You now feel.

287
01:03:37.079 --> 01:03:39.280
In the hole of your back.

288
01:04:04.280 --> 01:04:13.320
In a spy from your brain all lay down the

289
01:04:13.480 --> 01:04:24.119
middle of your back, sending and receiving millions of messages

290
01:04:24.920 --> 01:05:56.320
every day, deepcomfort, increasing deeply relaxed, a maze spreading these

291
01:05:56.599 --> 01:06:06.920
signals down his spine, cold intel, reports of your body

292
01:06:21.920 --> 01:07:19.079
sins and conferences, outputs, fears of peace and tranquility spreading

293
01:07:19.880 --> 01:07:32.360
through your body, tips of your toes, to your eyes,

294
01:07:36.760 --> 01:07:43.920
your fingers. Ah, wait till you know a bad.

295
01:07:55.280 --> 01:07:56.159
And letting go.

296
01:07:58.400 --> 01:08:28.439
Reiating pace.

297
01:08:43.800 --> 01:08:44.520
Dressed in.

298
01:08:51.920 --> 01:09:10.560
Mind, this woman, the man away, happy to let God.

299
01:09:13.640 --> 01:09:26.279
Like godpltely.

300
01:09:22.840 --> 01:10:46.399
Like sood trink nobody, en joy of censor listening God,

301
01:10:51.399 --> 01:12:54.680
no pace, joy space, this space, pace and safety.

302
01:13:17.560 --> 01:14:56.359
Sys.

303
01:15:14.720 --> 01:15:16.119
Maybe we can just.

304
01:15:19.000 --> 01:15:27.760
Focus on the different parts of your body, just to

305
01:15:28.119 --> 01:16:58.079
notice a forehead and your eyes. Let's say, in a sense.

306
01:17:00.840 --> 01:17:16.399
Complete freedom, absolute.

307
01:17:16.039 --> 01:19:07.199
Freedom to day in a change, paste to breeze.

308
01:19:13.159 --> 01:19:55.479
Yeah, yes.

309
01:20:16.520 --> 01:20:22.800
You may not of not test.

310
01:20:27.359 --> 01:20:29.520
Your mind twift.

311
01:21:05.880 --> 01:21:23.880
Pace any aneral deeply.

312
01:21:28.960 --> 01:21:30.279
In the direction of.

313
01:21:35.359 --> 01:23:49.960
Dito, blissful pace, blissful paces two pace, sir, Let you go.

314
01:25:00.600 --> 01:25:01.000
Next.

315
01:25:26.000 --> 01:25:48.319
Are the films almost visible, so very fast.

316
01:25:51.640 --> 01:26:07.159
And pasteful? Hey, so.

317
01:26:30.600 --> 01:26:31.079
My ca.

318
01:27:06.560 --> 01:27:12.800
And you could start to notice that you are feeling

319
01:27:13.199 --> 01:27:24.399
more relaxed, even though off not purposely focused your mind

320
01:27:25.359 --> 01:27:32.920
upon that sense of physical comfort that is growing within

321
01:27:33.039 --> 01:27:42.199
you throughout your body, and your mind starts to slow down,

322
01:27:47.119 --> 01:27:54.279
and that could be almost in recognition of I guess

323
01:27:54.760 --> 01:28:07.600
my speech not being particularly fast, and things generally.

324
01:28:08.920 --> 01:28:09.760
Feel calmer.

325
01:28:13.319 --> 01:28:21.279
Just by listening to my voice, you give yourself an

326
01:28:21.359 --> 01:28:29.279
opportunity to take a break from the day, take a

327
01:28:29.399 --> 01:28:37.560
break from your life, as it is, to give yourself

328
01:28:37.640 --> 01:28:45.479
a rest, giving yourself permission to take some time off

329
01:28:47.800 --> 01:28:53.119
and to allow your body to relax and allow your

330
01:28:53.319 --> 01:29:03.920
mind to slow down, which in turn releases the tension

331
01:29:05.359 --> 01:29:14.520
any stresses that you had in your body. It's almost

332
01:29:14.560 --> 01:29:18.680
as if the parts of your body just open up,

333
01:29:20.039 --> 01:29:31.640
allowing the negativity out and at the same time replacing

334
01:29:32.520 --> 01:29:42.039
that negativity with positive healing energy, which then fills your

335
01:29:42.119 --> 01:29:53.920
body up and your mind to also starts to appreciate

336
01:29:54.840 --> 01:30:08.119
those feelings of increasing confidence and an almost uplifting feeling,

337
01:30:10.239 --> 01:30:24.399
positive healing energy that spreads through your body like a

338
01:30:24.600 --> 01:30:38.680
wave of comfort. And all this comes from just allowing

339
01:30:38.760 --> 01:30:47.279
yourself a few minutes, maybe half an hour, however long

340
01:30:47.359 --> 01:31:00.560
you want it to be, just rest, allow your mind

341
01:31:00.720 --> 01:31:11.439
and your body to almost preset itself to the settings

342
01:31:11.680 --> 01:31:26.760
of comfort and relaxation, calmness, which allows more room.

343
01:31:27.159 --> 01:31:31.079
For feelings of pleasure.

344
01:31:33.279 --> 01:31:43.600
And happiness to move around your body and into your mind,

345
01:31:46.479 --> 01:31:52.319
almost as if your mind and your body are sinking together,

346
01:31:56.600 --> 01:32:06.279
almost mirroring each other with that growing positivity and calmness,

347
01:32:11.319 --> 01:32:18.800
and it feels nice, really does feel nice to know

348
01:32:19.079 --> 01:32:27.960
that you are the one that has allowed yourself to

349
01:32:28.239 --> 01:32:37.279
feel more comfort and to experience.

350
01:32:39.039 --> 01:32:40.119
More of this.

351
01:32:41.960 --> 01:32:57.079
Deep relaxation spreading throughout your body. And as I focus

352
01:32:58.680 --> 01:33:04.399
on each part to your body, you can notice that

353
01:33:04.640 --> 01:33:19.159
that part becomes even more relaxed just by focusing on it,

354
01:33:21.880 --> 01:33:35.479
becomes even more calm and comfortable, just by focusing. And

355
01:33:35.640 --> 01:33:41.159
as I moved down your body, starting at your head,

356
01:33:43.880 --> 01:33:46.319
the parts that you have already.

357
01:33:45.960 --> 01:33:50.279
Focused on or can continue.

358
01:33:50.520 --> 01:33:58.479
To relax deeply those parts that have not yet focused on,

359
01:34:00.800 --> 01:34:12.199
or just automatically release any remain intention in anticipation of

360
01:34:12.479 --> 01:34:16.840
even more comfort about to come.

361
01:34:22.359 --> 01:34:22.560
Now.

362
01:34:25.239 --> 01:34:32.199
The start by focusing on your forehead, just being aware

363
01:34:32.840 --> 01:34:43.399
the feelings of your forehead. Any background sounds like mister

364
01:34:43.680 --> 01:34:49.680
Herbert the pigeon just allow you to feel you're more relaxed.

365
01:34:53.600 --> 01:34:59.720
Just means during the moment, this isn't this isn't a

366
01:35:00.119 --> 01:35:03.680
their iron environments. This is the world.

367
01:35:07.119 --> 01:35:08.800
I live in the countryside.

368
01:35:10.479 --> 01:35:11.239
There's lots of.

369
01:35:12.800 --> 01:35:24.159
Nature sounds around. As you focus on your forehead. Just

370
01:35:24.439 --> 01:35:32.199
notice how it becomes even more relaxed as you focus

371
01:35:34.520 --> 01:35:39.000
only on my voice and that part of your body.

372
01:35:44.239 --> 01:35:52.479
Moving down to your eyes, focusing on your eyes, noticing

373
01:35:54.960 --> 01:36:03.439
how your eyelids feel so heavy it has so light

374
01:36:04.520 --> 01:36:12.760
at the same time, all the muscles around your eyes relaxing.

375
01:36:14.000 --> 01:36:25.279
Completely. Moving your focus down to your mouth, your.

376
01:36:25.359 --> 01:36:32.920
Lips, your tongue, your teeth, you comes, the whore of

377
01:36:33.079 --> 01:36:40.359
your mouth, relaxing, calm.

378
01:36:41.600 --> 01:36:42.439
And loose.

379
01:36:46.600 --> 01:36:54.800
As you focus now on your jaw, just a part

380
01:36:54.920 --> 01:37:00.359
of your journey, your mouth, your chin, but all out

381
01:37:01.119 --> 01:37:07.079
the size of your face, to your ears, the whole

382
01:37:07.840 --> 01:37:22.359
of your jaw leading all relaxed, let me calm.

383
01:37:30.640 --> 01:37:39.680
Focusing on your neck, the front of your neck and

384
01:37:39.800 --> 01:37:53.399
your throat relaxin, loose and calm, the sides of your neck,

385
01:37:55.720 --> 01:38:04.239
right the left side of your lep relast and LEAs

386
01:38:08.359 --> 01:38:09.079
and calm.

387
01:38:15.760 --> 01:38:22.720
Now the back of your neck, focusing on the back

388
01:38:22.960 --> 01:38:33.199
of your leg, letting go with any tension that may

389
01:38:33.239 --> 01:38:38.439
have been there before, and enjoying that.

390
01:38:41.079 --> 01:38:51.279
Sense of increasing comfort and release I think you can

391
01:38:51.399 --> 01:39:02.920
experience in the back of your neck, moving down your back,

392
01:39:05.560 --> 01:39:10.439
moving either side of your spine right from the top

393
01:39:10.520 --> 01:39:16.039
of your back all the way down to the bottom

394
01:39:16.119 --> 01:39:33.239
of your back. Down it's your lower back. As you

395
01:39:33.479 --> 01:39:40.760
move up and down your spine, you can feel the

396
01:39:41.000 --> 01:39:56.000
muscles either side of your spine relaxing even more. And

397
01:39:56.199 --> 01:40:02.880
as those muscles relax, that sense of comfort starts to

398
01:40:03.119 --> 01:40:13.520
spread outwards from your spine into both sides of your back,

399
01:40:17.319 --> 01:40:21.000
the top of your back, the middle end your other back.

400
01:40:24.560 --> 01:40:31.680
And as you're scared gently and slowly up and down

401
01:40:31.880 --> 01:40:39.880
your back, the muscles in the top of your back relax.

402
01:40:39.720 --> 01:40:47.039
And become a looser. The muscles in the middle of

403
01:40:47.159 --> 01:40:47.840
your back.

404
01:40:49.159 --> 01:40:56.560
Also seemed to just almost divide from each other, separating

405
01:40:56.800 --> 01:41:01.000
and oh my star melting.

406
01:41:06.760 --> 01:41:08.319
And in your lower back.

407
01:41:11.920 --> 01:41:19.439
It seems to be an extra special feeling of comfort.

408
01:41:24.720 --> 01:41:30.840
The spreads into your hips. Sit down your lower back,

409
01:41:31.159 --> 01:41:39.159
into your hips, into the area where your cosicks are,

410
01:41:42.720 --> 01:41:43.880
and into your buttocks.

411
01:41:46.159 --> 01:41:49.439
These muscles then spread.

412
01:41:51.680 --> 01:42:01.399
Give your lower back into your hip area. Start to melt,

413
01:42:05.880 --> 01:42:18.159
start to reading, let go, and you know where about

414
01:42:18.319 --> 01:42:28.640
to focus on your shoulders, back your spy, continue to

415
01:42:28.920 --> 01:42:35.680
let go, continue to relax.

416
01:42:38.560 --> 01:42:42.159
So coldly.

417
01:42:46.880 --> 01:42:53.840
As you focus on your shoulders, you may notice they're already.

418
01:42:55.159 --> 01:43:23.840
Feeling Really this already calm, I feel.

419
01:43:27.800 --> 01:43:36.119
Those muscles. Then move from your neck into your shoulders.

420
01:43:42.680 --> 01:43:53.960
Feels so soft and gentle, so samer.

421
01:43:59.760 --> 01:44:14.720
And calm. The feeling in your shoulders.

422
01:44:21.479 --> 01:44:30.000
Seems to spread deep into your shoulders, a sense of relaxation,

423
01:44:31.199 --> 01:44:43.520
not just traveling deeply into your muscles, also relaxing.

424
01:44:45.560 --> 01:44:47.119
The butterness.

425
01:44:52.319 --> 01:45:01.319
And moving our way underneath your arms, relaxing the whole

426
01:45:01.560 --> 01:45:06.319
area between the tops of your shoulders, and don't make

427
01:45:06.399 --> 01:45:07.279
your arms.

428
01:45:11.279 --> 01:45:18.000
He Then if you're so.

429
01:45:19.920 --> 01:45:31.399
Relaxed and comfortable in your shoulders always says that.

430
01:45:33.640 --> 01:45:35.680
Deep healing.

431
01:45:38.640 --> 01:45:56.159
Message into your arms, you may feel almost as if

432
01:45:56.239 --> 01:46:09.600
your arms an leave there the sun relaxed, so deply relaxed.

433
01:46:16.199 --> 01:46:20.600
S s.

434
01:46:36.840 --> 01:47:03.079
Sh that feels spready. Oh my dwn, your arms too always.

435
01:47:06.760 --> 01:47:22.840
Clear, you always circumfut spreads.

436
01:47:26.880 --> 01:47:52.199
Away into rests for sadrists so heavy, Yet the same time.

437
01:48:04.039 --> 01:49:30.880
Chit sa paced. The sense of.

438
01:49:34.399 --> 01:50:02.600
Real pace just seems to feel SI free, million strucks

439
01:50:03.520 --> 01:52:40.840
takes sistends your body many focus.

440
01:52:42.680 --> 01:54:40.960
Less puss.

441
01:54:06.000 --> 01:54:59.319
Fives cass.

442
01:55:24.119 --> 01:56:53.359
Exist the.

443
01:57:05.199 --> 01:57:05.520
Faith.

444
01:57:05.520 --> 01:58:05.840
Then you faint si pace sircon sack pace, sircom peaceful

445
01:58:09.520 --> 01:58:50.399
scom pays for brack same pace f sme lent, deepaxation,

446
01:58:52.079 --> 01:59:09.520
the sprint, the chest, the story, let's you go.

447
01:59:13.640 --> 01:59:14.319
Everything.

448
01:59:25.600 --> 01:59:31.560
So I'm gonna start counting down now from twenty down

449
01:59:31.640 --> 01:59:39.760
to one. You can imagine in a way it's like

450
01:59:40.520 --> 01:59:47.000
just walking down some steps in each step or twenty steps,

451
01:59:47.079 --> 01:59:49.439
and each step represents.

452
01:59:50.119 --> 02:00:02.960
A level of comfort. Each step represents and deeply of

453
02:00:03.199 --> 02:00:04.399
that comfort.

454
02:00:10.640 --> 02:00:16.279
And the furties you walk down those steps that deeper

455
02:00:17.279 --> 02:00:59.960
blas film. So starting with number twenty twenty, nineteen.

456
02:01:33.600 --> 02:04:16.239
Eight seven six fire.

457
02:04:58.520 --> 02:10:21.880
Fourhhhhhhhhh sa twohh no.

458
02:11:24.439 --> 02:13:59.640
I dt.

459
02:14:01.960 --> 02:15:17.880
SI five.

460
02:16:00.479 --> 02:18:05.399
The school.

461
02:18:36.840 --> 02:19:04.479
Video us.

462
02:21:04.760 --> 02:21:05.399
And now.

463
02:21:09.840 --> 02:21:22.479
As you focus on your lives, you're gonna count down

464
02:21:22.879 --> 02:21:33.959
from ten outs to one, focusing just on your eyes,

465
02:21:37.799 --> 02:21:46.280
your eyelids, the muscles around your eyes, your eye walls themselves,

466
02:21:47.799 --> 02:22:04.959
a whole area that makes up your eye. As we

467
02:22:05.239 --> 02:22:13.520
count down ten down to one, wants to focus in

468
02:22:13.719 --> 02:22:28.440
on your eyes, you will become twice is relaxed with

469
02:22:28.840 --> 02:22:37.559
each number counting down that you may find.

470
02:22:41.399 --> 02:22:43.959
The way you want to do is just.

471
02:22:45.840 --> 02:22:53.079
To drift off to sleep. And if that's what you want,

472
02:22:56.159 --> 02:23:08.719
then just allow yourself to do that. Now focus it

473
02:23:09.079 --> 02:23:17.200
in your eyes then to begin countain down ten down

474
02:23:17.319 --> 02:24:32.719
to one right now, ten nine eight.

475
02:25:25.120 --> 02:31:27.719
Shhhhh h.

476
02:32:28.799 --> 02:32:29.040
One.

477
02:32:35.399 --> 02:33:00.159
So cut down ten to one ten nine, eight seven, six, five.

478
02:33:02.479 --> 02:33:12.000
Four three two one.

479
02:33:19.000 --> 02:33:21.879
And maybe that was a bit too quick in order

480
02:33:21.959 --> 02:33:26.239
to relax. Maybe it's a too fast for you to

481
02:33:27.600 --> 02:33:36.200
notice the calming of your body, maybe even a little

482
02:33:36.239 --> 02:33:40.040
bit of pressure there, Like you're counted down from ten

483
02:33:40.120 --> 02:33:43.799
to one. Would you expect me to do, man, expect

484
02:33:43.879 --> 02:33:48.040
me to just to go floppy just because you're counting down.

485
02:33:53.600 --> 02:33:57.000
If you try again, but this time I'll go a

486
02:33:57.079 --> 02:34:04.600
bit slower time that you focus on the whole of

487
02:34:04.680 --> 02:34:08.280
your body before we focus on legs.

488
02:34:10.760 --> 02:34:11.920
Just notice.

489
02:34:13.079 --> 02:34:25.840
How your body does start to feel more relaxed with

490
02:34:27.120 --> 02:34:30.000
every number that I count down.

491
02:34:33.200 --> 02:34:39.600
Ten nine.

492
02:34:44.920 --> 02:35:20.239
At eight, seven, six, five, four.

493
02:35:27.440 --> 02:36:15.600
Three one. Just notice how.

494
02:36:17.879 --> 02:36:27.319
How you feel, generally, how your body feels. It's not

495
02:36:27.520 --> 02:36:38.520
necessarily even about counting down from ten to one. It's

496
02:36:38.600 --> 02:36:55.760
that space that you have, that space between being active

497
02:36:58.120 --> 02:36:59.719
physically or mentally.

498
02:37:00.719 --> 02:37:00.799
Just.

499
02:37:05.479 --> 02:37:10.639
Sitting or lying down and just being there, not doing anything,

500
02:37:10.840 --> 02:37:15.600
not saying anything, nor needing to think about anything.

501
02:37:17.399 --> 02:37:21.040
So it opens up a space, you know, a bit

502
02:37:21.120 --> 02:37:31.879
of a space, a gap. And the more I came

503
02:37:32.000 --> 02:37:35.280
down from ten to one, the bigger that gap.

504
02:37:36.000 --> 02:37:46.000
Becomes So there's that gap of calmness, of comfort, relaxation.

505
02:37:51.920 --> 02:37:59.840
It's a nice feeling, and it moves.

506
02:38:01.000 --> 02:38:09.040
Those stresses or discomforts physically or emotionally, moves them.

507
02:38:10.559 --> 02:38:10.920
Away.

508
02:38:17.719 --> 02:38:18.600
Allows you.

509
02:38:21.360 --> 02:38:30.680
To just slow down, someone to count the game.

510
02:38:30.559 --> 02:38:36.680
From ten down to one and notice that gap widening,

511
02:38:38.920 --> 02:38:42.239
the gap, and it it widens.

512
02:38:42.319 --> 02:38:43.399
It's almost like the.

513
02:38:45.079 --> 02:39:03.520
Stress and attention falls into the gap. Give you that distance,

514
02:39:05.520 --> 02:40:28.479
that space ten nine, eight, seven, six five three.

515
02:41:03.239 --> 02:41:34.399
One. Then how did your body you feel now? Can

516
02:41:34.479 --> 02:41:47.239
you notice that? Do you feeling calm? Do you feeling.

517
02:41:49.959 --> 02:42:16.600
Relaxed as we are now, focus on your legs, just

518
02:42:16.799 --> 02:42:38.159
your legs. We're just gonna start with focusing on your thighs.

519
02:42:52.959 --> 02:42:58.920
Of course, it's not the most exciting thing to be done, because.

520
02:43:01.879 --> 02:43:02.680
I'm sure, like.

521
02:43:02.799 --> 02:43:05.319
Most of your body is not a lot going on

522
02:43:05.520 --> 02:43:17.959
right now. Just focusing on the whole of your thighs,

523
02:43:20.639 --> 02:43:24.479
on the tops of your thighs, the sides of your fires,

524
02:43:26.719 --> 02:43:31.120
the bottoms of your thighs, your outer thighs.

525
02:43:30.840 --> 02:43:31.920
And inner thighs.

526
02:43:34.159 --> 02:43:38.040
Basically the whole of your thigh that leads into your

527
02:43:38.200 --> 02:43:53.079
hip and it goes down to your knee choids. Now,

528
02:43:53.159 --> 02:44:00.319
this is a big area. It's very heavy. We are

529
02:44:01.000 --> 02:44:07.399
very strong, probably the strongest muscles in your body or

530
02:44:07.520 --> 02:44:08.280
in your thighs.

531
02:44:18.440 --> 02:44:19.319
But I don't think we.

532
02:44:21.079 --> 02:44:34.040
Perhaps give enough attention to her thighs. Perhaps we don't

533
02:44:35.680 --> 02:44:56.120
acknowledge how important our thighs are to our lives, how

534
02:44:56.239 --> 02:45:05.399
much they actually do for us all through our lives.

535
02:45:12.559 --> 02:45:18.399
And it may seem sound really weird, but I think

536
02:45:18.479 --> 02:45:25.479
that all of our body parts, especially our thighs, needs

537
02:45:25.600 --> 02:45:40.040
some TLC, a bit of love shown, a bit of acknowledgement,

538
02:45:42.760 --> 02:45:51.840
thank you, gratitude for what our thighs do for us.

539
02:45:58.399 --> 02:46:04.040
And I know this may sound it is strange. Maybe

540
02:46:04.079 --> 02:46:06.879
you think, why am I shure? How I should be

541
02:46:06.920 --> 02:46:16.000
out in the garden hugging a tree or something. It's

542
02:46:16.079 --> 02:46:18.120
hard to sell, like I phone up on a tree.

543
02:46:19.159 --> 02:46:21.000
That's why I'm doing to see indoors I was, I

544
02:46:21.000 --> 02:46:24.600
wouldn't be outside in a tree. I can't see the

545
02:46:24.680 --> 02:46:33.879
television from the tree. Be moved down to your knees.

546
02:46:35.559 --> 02:46:38.200
We gain such an important part.

547
02:46:42.239 --> 02:46:44.959
And I think we don't necessarily.

548
02:46:45.879 --> 02:46:52.280
I'll speak for myself, I don't necessarily appreciate.

549
02:46:53.399 --> 02:46:55.079
All that one needs to do for me.

550
02:46:56.360 --> 02:47:01.719
Until I have a problem with my me. Occasionally, if

551
02:47:01.760 --> 02:47:06.760
I ever, maybe i'll bash it or it's aching for

552
02:47:06.920 --> 02:47:13.680
some reason. It's then that I realize how much it does.

553
02:47:15.319 --> 02:47:18.520
You know, the benefit of being able to use my

554
02:47:18.799 --> 02:47:28.479
legs without any kind of physical discomfort is a beautiful

555
02:47:28.520 --> 02:47:37.920
thing that's possibly not appreciated. Tool it's temporarily removed. You know,

556
02:47:38.040 --> 02:47:39.120
that's comfort.

557
02:47:43.239 --> 02:47:44.239
But as you focus on.

558
02:47:44.280 --> 02:47:52.200
Your knees, regardless of how your knees feel, you can

559
02:47:52.280 --> 02:47:56.159
have that sense of gratitude.

560
02:47:56.959 --> 02:47:59.559
And love to your needs for all that they do.

561
02:48:10.399 --> 02:48:13.520
And you can still have that attention on your thighs.

562
02:48:14.319 --> 02:48:20.520
Maybe notice how your thighs feel, Maybe you notice that

563
02:48:20.879 --> 02:48:39.559
they are relaxing more deeply as you focus now on

564
02:48:39.680 --> 02:48:44.239
the bottoms of your legs, your sins, your calf muscles,

565
02:48:44.719 --> 02:48:52.440
the bones between your knees and your feet incorporate, and

566
02:48:52.520 --> 02:48:54.440
of course your ankles.

567
02:48:56.200 --> 02:48:57.159
So important.

568
02:49:02.879 --> 02:49:07.639
Anyone that's had even like the slightest sprain of an

569
02:49:07.680 --> 02:49:15.799
ancle knows how how much we take our ankles for granted.

570
02:49:21.719 --> 02:49:23.719
And it's kind of strange in a way when you

571
02:49:23.799 --> 02:49:29.399
think that. You know, logically our wrists are a lot

572
02:49:29.559 --> 02:49:34.399
thinner than the rest of our arms, which is okay,

573
02:49:34.479 --> 02:49:38.200
it doesn't I can't see any problem with that, because

574
02:49:38.200 --> 02:49:44.239
we're just picking stuff up by our ankles so much

575
02:49:44.520 --> 02:49:54.159
thinner than the rest of our legs, and from a

576
02:49:54.239 --> 02:49:59.079
physics perspective or logical even it doesn't really make sense.

577
02:50:00.680 --> 02:50:08.399
All this weight will ultimately be resting on your ankles

578
02:50:09.520 --> 02:50:18.920
then leading to your feet, a thin area, thin bone.

579
02:50:22.719 --> 02:50:28.879
Yeah, it does so much great work. Supports us, supports our.

580
02:50:28.799 --> 02:50:40.840
Body for a lifetime, helps us to balance, helps.

581
02:50:40.639 --> 02:50:40.920
You to.

582
02:50:44.920 --> 02:50:54.120
Get around and be mobile. And there's the calf muscles.

583
02:50:54.159 --> 02:50:54.920
Of course.

584
02:50:59.879 --> 02:51:03.040
I was younger, I couldn't see the pointing calf muscles.

585
02:51:03.920 --> 02:51:09.479
Didn't seem to do anything. Okay, if worked around my tiptoes,

586
02:51:10.319 --> 02:51:14.159
then my calf muscles get some work. But of course

587
02:51:14.239 --> 02:51:18.360
that's not true. The calf muscles are being used whenever

588
02:51:18.440 --> 02:51:30.360
we use our legs and your shins there to protect

589
02:51:32.360 --> 02:51:41.000
your lower legs, shaped in a way almost as a

590
02:51:41.040 --> 02:51:53.840
protector for the bone, leading of course to your ankles.

591
02:51:56.680 --> 02:52:03.840
And your feet. We're not going to focus on your feet.

592
02:52:03.920 --> 02:52:08.280
I'm just going to focus on the legs. I realize

593
02:52:10.520 --> 02:52:14.239
now that I've mentioned your feet, you'll probably focus on

594
02:52:14.680 --> 02:52:17.879
them anyway, So maybe I should focus on your feet

595
02:52:17.920 --> 02:52:18.399
a little bit.

596
02:52:22.440 --> 02:52:26.879
You can have them in your awareness the same as

597
02:52:26.959 --> 02:52:29.879
you have your thighs in your awareness.

598
02:52:30.760 --> 02:52:34.639
Even though we haven't been focusing on your thighs a

599
02:52:34.799 --> 02:52:39.680
few minutes, we'll be focusing on your ankles.

600
02:52:45.360 --> 02:53:00.559
There's still that sensation of comfort in your thighs, and

601
02:53:00.680 --> 02:53:02.360
there's that movement.

602
02:53:03.559 --> 02:53:04.600
Of energy.

603
02:53:06.360 --> 02:53:13.399
Because the thighs hold lots of different sensations. Of course,

604
02:53:13.479 --> 02:53:18.200
there's the muscles, the big strong muscles that we have

605
02:53:18.440 --> 02:53:31.760
in our thighs, but the skin on the outside of

606
02:53:31.840 --> 02:53:37.159
the thighs, as in the outside of all of our body,

607
02:53:37.959 --> 02:53:49.520
can be very sensitive, sensitive to attached, sensitive to temperature,

608
02:53:56.079 --> 02:54:03.600
and inside your thighs the bones, there's the muscle, there's

609
02:54:03.639 --> 02:54:09.840
the blood, vessels, the archrees to all this stuff inside

610
02:54:10.040 --> 02:54:17.879
of thighs. I guess sometimes it'd be nice if you

611
02:54:17.959 --> 02:54:23.559
can actually put your fingers inside your thighs and message,

612
02:54:25.879 --> 02:54:28.600
so you can message on the outside of the gorse,

613
02:54:29.360 --> 02:54:32.760
but able to get deep into the muscles and to

614
02:54:32.840 --> 02:54:37.920
be able to just message inside your thighs. Message in

615
02:54:38.000 --> 02:54:47.799
the bones of your leg, massage the veins, just gently

616
02:54:50.520 --> 02:54:57.719
heaving thighs. You can move down.

617
02:54:59.520 --> 02:55:05.680
Messie inside your knees, some message in those bones. But

618
02:55:05.799 --> 02:55:12.799
with healing fingertips, spreading the healing energy deep into the

619
02:55:13.000 --> 02:55:23.920
choice your knees. Of course, there's the bank your you

620
02:55:24.200 --> 02:55:28.639
need and the inside crease real need is.

621
02:55:30.280 --> 02:55:35.799
It's a very sensitive area. Very it feels very nice

622
02:55:35.840 --> 02:55:40.760
when you stroken. That might be because it's an area

623
02:55:40.799 --> 02:55:42.840
that's not really touched very often.

624
02:55:44.920 --> 02:55:45.799
It's almost like.

625
02:55:45.879 --> 02:55:49.319
A hidden part that crease.

626
02:55:51.200 --> 02:55:51.799
Your legs.

627
02:55:51.879 --> 02:55:52.840
It's almost.

628
02:55:54.799 --> 02:55:55.559
Like a part that.

629
02:55:57.360 --> 02:56:08.799
Has a sensitivity just a little bit. Of course, is

630
02:56:08.879 --> 02:56:18.559
protected by your legs. So if you can let you

631
02:56:18.760 --> 02:56:29.840
put in your fingers into increase your legs and folding

632
02:56:29.959 --> 02:56:33.920
between your legs, you can just message with your fingertips.

633
02:56:35.239 --> 02:56:41.920
Leagine your fingertips going inside massage in the mussle tis share.

634
02:56:46.520 --> 02:56:53.120
You can cause fielder bones of your knees heading through

635
02:56:53.159 --> 02:57:05.840
your fingertips. And then if you go down to your

636
02:57:05.920 --> 02:57:08.600
calf muscles, and that's the part I'd like to be

637
02:57:08.639 --> 02:57:11.360
able to really put.

638
02:57:11.239 --> 02:57:17.239
My finger tips steam inside the calf muscles, massage in

639
02:57:17.719 --> 02:57:26.280
every single tissue of the muscle, healing every part.

640
02:57:32.200 --> 02:57:34.399
And they do the same for my shoes.

641
02:57:37.600 --> 02:57:45.760
Massage and gently stroking the bones, gently stroking them, healing

642
02:57:46.000 --> 02:57:50.079
in a loving way because they deserve to be treated.

643
02:57:53.120 --> 02:57:57.440
There's the precious bones that they are. Their legs are

644
02:57:57.479 --> 02:58:03.840
so precious that it all parts of our body, the

645
02:58:03.959 --> 02:58:17.719
more precious of any tube on the planet. When you

646
02:58:17.959 --> 02:58:20.920
start to think about.

647
02:58:24.079 --> 02:58:32.879
Your legs in its way, it can change your perspective.

648
02:58:35.600 --> 02:58:41.520
It might sound a bit it's silly to start with

649
02:58:42.719 --> 02:58:49.079
the idea of having love for your legs, showing appreciation

650
02:58:51.079 --> 02:58:56.680
for your thighs, wanting to be able to put your

651
02:58:56.799 --> 02:59:05.079
hands in your thighs, massage the muscles and the bones

652
02:59:06.959 --> 02:59:12.639
when you get your fingers deep in their releasing tension,

653
02:59:15.559 --> 02:59:24.159
just to show how much you care about your legs,

654
02:59:25.079 --> 02:59:28.959
how much you care for what your legs do for you.

655
02:59:30.639 --> 02:59:42.559
Regularly. You know these your calves, your ankles, the strength

656
02:59:42.719 --> 02:59:47.920
of your ankles, considering.

657
02:59:47.479 --> 02:59:51.959
How fit they are compared to the rest of your legs,

658
02:59:52.120 --> 03:00:05.799
especially your thighs. Yeah, they're so strong, so flexible, absolutely

659
03:00:06.079 --> 03:00:07.360
amazing things.

660
03:00:08.920 --> 03:00:10.159
Ankles are.

661
03:00:13.879 --> 03:00:18.920
Truly a gift because of what they do for you,

662
03:00:24.399 --> 03:00:31.360
supporting all that weight, regardless of how what weight you are,

663
03:00:32.559 --> 03:00:37.239
even if you're only a stone, it's still on a

664
03:00:37.280 --> 03:00:44.920
long weight for these little ankles, how a lot heavier.

665
03:00:44.680 --> 03:00:46.000
The mainstone.

666
03:00:47.000 --> 03:00:55.799
Double dome in my ancles support my body all the

667
03:00:55.920 --> 03:01:02.639
time that they do give off a sigh of relief

668
03:01:02.719 --> 03:01:12.280
when to sit down as old legs though my feet

669
03:01:13.520 --> 03:01:44.000
feel seco my toes clap. Your legs really are amazing,

670
03:01:46.600 --> 03:01:50.239
And I know for talking about talking about your legs

671
03:01:50.399 --> 03:01:56.840
is probably possibly one of the most most boring things

672
03:01:56.879 --> 03:02:04.040
ever heard anyone saying poss boring or not.

673
03:02:05.680 --> 03:02:12.040
Everything I said is true. Your legs are amazing.

674
03:02:21.000 --> 03:02:32.040
Your legs deserve not just respect, but they deserve to relax.

675
03:02:33.479 --> 03:02:33.840
Deeply.

676
03:02:41.120 --> 03:02:44.680
They deserve to take some time out of the day.

677
03:02:46.680 --> 03:03:23.559
To just let go completely. Legs really can relax because

678
03:03:23.600 --> 03:03:27.559
the legs are so such a nice, you know, very

679
03:03:27.600 --> 03:03:33.479
important part of your body. When you relax yournegs, the

680
03:03:33.600 --> 03:03:44.799
rest of your body also naturally follows in that journey

681
03:03:44.920 --> 03:03:45.639
of comfort.

682
03:03:53.760 --> 03:03:59.000
Like I'm feeling my hips, my hips feel really loose,

683
03:04:02.360 --> 03:04:06.920
and also my life back as well. My lie back

684
03:04:07.200 --> 03:04:12.719
really feels it feels stretched, even though I'm just sitting

685
03:04:12.760 --> 03:04:16.200
in a chair and there's no stretching.

686
03:04:18.319 --> 03:04:19.920
As far as a ware that I'm doing.

687
03:04:20.959 --> 03:04:23.600
It's almost as if the muscles are just relaxed so

688
03:04:23.840 --> 03:04:29.760
much that there is a natural stretch as the tension

689
03:04:30.639 --> 03:04:51.879
has reduced a lot, and I'm now going to count

690
03:04:51.959 --> 03:05:00.479
down ten down to one. You can continue.

691
03:05:01.719 --> 03:05:02.479
To fill.

692
03:05:04.000 --> 03:05:28.239
Waitifully relaxed ten nine eight seven, six, five.

693
03:05:32.600 --> 03:06:01.040
Four three one relax. So I'm just going to count

694
03:06:01.120 --> 03:06:07.600
down five down to one, and as a countdown, you

695
03:06:07.799 --> 03:06:14.639
just focus on the numbers, just the numbers counting down,

696
03:06:15.719 --> 03:06:19.639
and notice how you feel.

697
03:06:21.959 --> 03:06:23.159
In this moment.

698
03:06:24.600 --> 03:06:29.000
As you hear the numbers counting down, knowing that those

699
03:06:29.159 --> 03:06:42.200
numbers counting down represent you feeling calmer, not just in

700
03:06:42.280 --> 03:06:46.920
your body, but also relaxing your mind.

701
03:06:49.959 --> 03:06:51.319
Just notice how you feel.

702
03:06:52.159 --> 03:06:58.079
There's nothing to do, there's nothing to say, there's nothing

703
03:06:58.239 --> 03:07:05.760
to think about, starting with number five.

704
03:07:14.239 --> 03:07:24.520
Four three.

705
03:07:34.799 --> 03:07:52.200
Two one. As you notice.

706
03:07:55.879 --> 03:07:57.159
The gradual.

707
03:07:59.360 --> 03:07:59.879
Letting go.

708
03:08:02.319 --> 03:08:09.600
The tension in your body, you may also begin to

709
03:08:09.879 --> 03:08:17.159
notice and be aware of how your mind is starting

710
03:08:17.600 --> 03:08:25.600
to slow down. This is just a natural thing that happens.

711
03:08:28.239 --> 03:08:30.719
It's not really a special procedure.

712
03:08:32.000 --> 03:08:37.120
It's just natural. Because it's your body relaxes, your mind

713
03:08:37.280 --> 03:08:43.079
also starts to relax. And the more your mind relaxes,

714
03:08:43.159 --> 03:08:47.760
the more your body relaxes. It's just a continuous circle

715
03:08:47.879 --> 03:08:58.680
of relaxation. And there is that calmness that comes from.

716
03:09:00.399 --> 03:09:01.600
Relative quietness.

717
03:09:03.159 --> 03:09:08.559
You know, even if this background sounds, maybe your side

718
03:09:08.639 --> 03:09:16.639
online is still going to be quite calm. You know,

719
03:09:16.680 --> 03:09:21.319
you haven't got the television on. There's no music in

720
03:09:21.440 --> 03:09:24.239
the background, unless you're listening to the recorded with music.

721
03:09:24.399 --> 03:09:31.600
Of course, you're very likely not going to be sitting

722
03:09:31.639 --> 03:09:34.799
in a room with other people. Of course you might be,

723
03:09:34.959 --> 03:09:39.360
but generally it's more ideal if you can do this

724
03:09:39.559 --> 03:09:50.600
on your own, so no distractions, and when you stop

725
03:09:50.719 --> 03:10:06.120
thinking about stuff, relaxation automatically rises. The sense of comfort

726
03:10:07.879 --> 03:10:16.719
starts to grow, and without trying to build it up

727
03:10:16.840 --> 03:10:29.280
into something fantastical, something magical, this is just a natural process,

728
03:10:31.639 --> 03:10:37.079
something that's easy to accomplish.

729
03:10:39.879 --> 03:10:43.360
In fact, it's almost the sense of.

730
03:10:43.600 --> 03:10:50.840
Relaxing completely happens really when you put no effort into it.

731
03:10:51.879 --> 03:10:57.559
It's not something that you can really force. It's something

732
03:10:57.719 --> 03:11:08.440
that happens naturally. A part of the process of this

733
03:11:08.760 --> 03:11:14.280
recording and others is simply.

734
03:11:15.600 --> 03:11:17.959
To allow you.

735
03:11:20.280 --> 03:11:31.159
To take advantage of this space, this time, to just

736
03:11:35.360 --> 03:11:42.879
let go, to just be here, to be in tune

737
03:11:46.600 --> 03:11:58.680
with how you feel, yet with the intention of wanting

738
03:11:58.959 --> 03:12:11.040
to relax deeply, that maybe even to fall asleep, depending

739
03:12:11.280 --> 03:12:17.520
on what it is that you wish for yourself in

740
03:12:17.680 --> 03:12:18.280
this moment.

741
03:12:25.239 --> 03:12:34.600
As we know, relaxing is the majority of the process

742
03:12:34.760 --> 03:12:35.719
of falling asleep.

743
03:12:36.920 --> 03:12:40.360
The actual fall in the sleep part is the tiny

744
03:12:40.440 --> 03:12:53.239
bit at the end. The deeper relaxed you become, the easier.

745
03:12:55.719 --> 03:12:56.639
You find.

746
03:12:57.920 --> 03:13:11.719
Yourself drifting. You can also if you choose to stay

747
03:13:13.360 --> 03:13:32.719
focused on my voice and really enjoy the process, congratually

748
03:13:38.280 --> 03:13:44.920
relaxing each muscle.

749
03:13:49.120 --> 03:13:50.200
In your body.

750
03:13:54.959 --> 03:14:11.319
Effortlessly and just observing the sensation.

751
03:14:15.959 --> 03:14:16.879
Of letting go.

752
03:14:23.319 --> 03:14:24.079
Completely.

753
03:14:30.120 --> 03:14:34.159
This time, I'm gonna count from six down to one.

754
03:14:39.280 --> 03:14:49.799
You can notice your mind calming down with each number

755
03:14:51.520 --> 03:16:34.000
that you hear me say, naturally, feeling come peace, six, five, four, three,

756
03:18:02.079 --> 03:18:15.360
being aware of how your mind slowed right down, sinking

757
03:18:18.000 --> 03:18:22.559
deeply into relaxation.

758
03:18:36.440 --> 03:18:43.360
As you focus on your mind, and may notice that

759
03:18:45.280 --> 03:18:47.600
there are some thoughts.

760
03:18:47.879 --> 03:18:53.360
Still there, maybe some stubborn thoughts that.

761
03:18:55.799 --> 03:18:57.079
For some reason.

762
03:18:59.760 --> 03:19:01.360
By apps and need your attention.

763
03:19:08.200 --> 03:19:09.639
That's what you can do is.

764
03:19:15.200 --> 03:19:27.680
Send love to those thoughts. Sprinkle those thoughts with love,

765
03:19:29.440 --> 03:19:35.600
my little petals from a flower. Just sprinkle over the petals,

766
03:19:35.680 --> 03:19:42.840
feel good love towards those thoughts, to let those thoughts

767
03:19:43.079 --> 03:19:48.879
mow them. You're not bend in the number you just

768
03:19:49.399 --> 03:19:59.440
need them. You require them to just calm down, slow down,

769
03:20:01.760 --> 03:20:16.600
quiet down for now, So as you focus on those

770
03:20:17.360 --> 03:20:22.280
remaining thoughts as we count down this time from seven

771
03:20:23.200 --> 03:20:31.840
down to one of each number, just imagine sprinkling those

772
03:20:32.120 --> 03:20:51.520
flower petals of love, kindness, gratitude over those thoughts, which

773
03:20:51.559 --> 03:20:57.559
will allow them to just melt away and relax deeply.

774
03:21:01.920 --> 03:21:26.399
Everything I thoughts will become last starting if not the

775
03:21:26.600 --> 03:23:58.120
second six, five, three, that.

776
03:23:58.479 --> 03:24:10.559
Is so relaxed your feeling in your body.

777
03:24:18.920 --> 03:24:20.840
We got to focus.

778
03:24:24.280 --> 03:24:25.760
On your hands.

779
03:24:31.159 --> 03:24:38.280
Because the more relaxed your hands on relaxed your body

780
03:24:39.239 --> 03:25:01.159
and mind. Do you focus on your hands and your fingers.

781
03:25:06.680 --> 03:25:11.440
There's nothing needed to be done. There's like clutching the

782
03:25:11.760 --> 03:25:16.079
fists or dance and the fingers or anything like that.

783
03:25:23.520 --> 03:25:38.799
It's just noticing and focusing on your hands, noticing early feel.

784
03:25:53.200 --> 03:26:08.200
Because the alas your hands feel, my calm mind fails, all.

785
03:26:10.840 --> 03:26:12.520
Confidents failed.

786
03:26:14.280 --> 03:26:15.760
Throughout your body.

787
03:26:24.479 --> 03:26:27.200
May have.

788
03:26:31.239 --> 03:26:52.120
Already noticed hell mind is starting.

789
03:26:55.399 --> 03:27:16.760
Dressed. Fix him just on your hands and.

790
03:27:17.000 --> 03:27:34.879
Fingers, allowing them cheap experience. I'm real deepening of e

791
03:27:35.239 --> 03:27:55.879
relaxation in your hands and fingers and more relaxed with

792
03:27:56.040 --> 03:28:14.600
each numbers.

793
03:28:08.000 --> 03:28:09.040
Down to one.

794
03:28:13.879 --> 03:28:25.280
Even almost feel the healing, relaxing energy spread it into

795
03:28:25.360 --> 03:28:45.920
your hands and fingers, becoming more relaxing with each number.

796
03:28:52.440 --> 03:29:03.120
Going down, eights, down to one, drift.

797
03:29:06.600 --> 03:32:16.479
Drifted again. Spot in the vase, I hat seven Hu

798
03:33:13.280 --> 03:33:22.559
just being here now, nothing to think about, nothing to do,

799
03:33:24.200 --> 03:33:38.440
nothing to say, and everything just feels calm. This is

800
03:33:39.559 --> 03:33:46.319
your natural state of being. This is how you just

801
03:33:47.440 --> 03:33:54.319
normally feel when you take away that other stuff.

802
03:33:56.399 --> 03:34:01.360
That we add. I think, let's breast and my hand,

803
03:34:01.440 --> 03:34:16.920
and I think anxiety and tension generally thinking about stuff.

804
03:34:19.319 --> 03:34:30.879
Take that away, what we do we do now left

805
03:34:31.040 --> 03:34:37.920
with a sense of easefulness.

806
03:34:40.760 --> 03:34:48.840
Which comes to you very good place, because ultimately it's

807
03:34:49.120 --> 03:34:58.399
just a feeling, feeling and comfort.

808
03:35:02.079 --> 03:35:03.399
Most as if you've got.

809
03:35:03.280 --> 03:35:16.639
Inside yourself, you found a special place where everything is peaceful.

810
03:35:19.000 --> 03:35:23.920
The place way he relaxed in your.

811
03:35:23.959 --> 03:35:37.920
Natural sense of comfort. Place we be here where you

812
03:35:38.040 --> 03:35:45.360
can accept yourself whenever you are in the place where

813
03:35:45.479 --> 03:35:56.319
you're trying to please anybody else, and place where you

814
03:35:56.479 --> 03:36:07.120
can actually just love yourself. In some ways more importantly,

815
03:36:07.760 --> 03:36:13.399
you can like yourself, appreciate.

816
03:36:24.120 --> 03:36:26.719
That sense of gratitude.

817
03:36:29.280 --> 03:36:30.600
The air round.

818
03:36:38.360 --> 03:36:47.040
That's also place where you can actually feel the healing

819
03:36:47.639 --> 03:37:02.479
energy soaking into your body. Healing energy key into your body.

820
03:37:07.639 --> 03:37:18.799
The healing energy spreads through veins, traveling to each every

821
03:37:19.079 --> 03:37:22.559
single part of your body.

822
03:37:28.719 --> 03:37:35.719
You start to realize that actually that healing energy, it's

823
03:37:35.799 --> 03:37:42.559
not just entered into your brain, let's become part of

824
03:37:43.040 --> 03:37:53.879
your brain, and the spinal fluid is now mixed with

825
03:37:54.239 --> 03:38:05.479
healing energy, not just allowing you to feel so much

826
03:38:05.680 --> 03:38:07.239
more relaxed.

827
03:38:08.760 --> 03:38:17.479
And healthy in this moment, but also.

828
03:38:20.079 --> 03:38:27.920
You start to realize that actually, what's happening now without

829
03:38:27.920 --> 03:38:37.399
a healing, relaxing energy spreading through your body, is actually

830
03:38:37.840 --> 03:38:39.319
changing your life.

831
03:38:44.440 --> 03:38:49.559
It's actually changing the way you're going to feel, not

832
03:38:49.879 --> 03:38:54.920
just now, but tomorrow and the next day.

833
03:38:56.799 --> 03:39:04.600
There's your health improves, not just your physical health beyond

834
03:39:04.719 --> 03:39:12.520
mental health. Things that used to bother you in the past,

835
03:39:14.520 --> 03:39:20.319
for some reason, no longer have the effect that they

836
03:39:20.520 --> 03:39:20.879
used to.

837
03:39:23.879 --> 03:39:28.959
Because something has changed deeper within you.

838
03:39:34.040 --> 03:39:40.440
Maybe things that used to cause you to feel anger

839
03:39:44.280 --> 03:39:48.120
no longer have that power.

840
03:39:50.680 --> 03:39:51.639
To control you.

841
03:39:54.079 --> 03:40:00.360
The way they seem to be able to before. As

842
03:40:00.520 --> 03:40:08.360
you realize that you're the one who decides.

843
03:40:10.959 --> 03:40:23.639
What affects you, You're the one who decides to feel relaxed.

844
03:40:23.879 --> 03:40:24.719
And calm.

845
03:40:26.120 --> 03:40:28.319
When you choose.

846
03:40:31.520 --> 03:40:39.399
To enjoy noticing these natural developments.

847
03:40:41.360 --> 03:40:42.559
Are the healing.

848
03:40:44.719 --> 03:40:53.319
Continue to grow and improve your life day by day.

849
03:40:59.200 --> 03:41:07.959
Include cause your ability to relax so much easier.

850
03:41:12.440 --> 03:41:22.000
Than sleeping. It's the most natural thing in the world

851
03:41:23.479 --> 03:41:32.000
to you because falling asleep is something that you've done.

852
03:41:34.840 --> 03:41:36.360
So many times.

853
03:41:37.760 --> 03:41:43.600
In your life, and you know that you were born.

854
03:41:44.879 --> 03:41:51.520
As we all work with the ability to fall asleep, naturally,

855
03:41:56.120 --> 03:42:04.680
born with that ability to just drift.

856
03:42:06.159 --> 03:42:18.000
Off into a deep, healing sleep. Even when we're kids,

857
03:42:19.680 --> 03:42:22.520
sometimes will fall asleep and we don't even want to

858
03:42:24.600 --> 03:42:29.680
try to stay awake. Maybe it's a birthday in the morning,

859
03:42:29.760 --> 03:42:34.159
when it's Christmas or holiday or something I look forward to,

860
03:42:34.760 --> 03:42:38.799
I don't want to go to sleep. But the more

861
03:42:39.399 --> 03:42:44.280
you want to stay awake, the more we just start

862
03:42:44.360 --> 03:42:53.120
to drift. And the more he finds drifting, you try

863
03:42:53.159 --> 03:42:59.000
to stop yourself and drifting asleep, the deeper and stronger

864
03:42:59.000 --> 03:43:00.559
without drifting becomes.

865
03:43:07.520 --> 03:43:08.799
Because we're born.

866
03:43:09.440 --> 03:43:15.280
Not just with the need to relax deeply, but to

867
03:43:15.479 --> 03:43:25.280
naturally fall asleep. But it's our birthright, it's part of

868
03:43:25.399 --> 03:43:36.040
our DNA. And sometimes as we get older in life,

869
03:43:37.399 --> 03:43:51.000
perhaps at times we have forgotten the relaxing completely. It's

870
03:43:51.120 --> 03:44:04.159
not only a wonderfully pleasant experience, it's also really easy.

871
03:44:15.520 --> 03:44:20.239
It's very very easy to let go.

872
03:44:22.280 --> 03:44:23.360
Because that's what it is.

873
03:44:23.559 --> 03:44:24.040
It's just.

874
03:44:27.559 --> 03:44:39.000
Decided to let go. And when you press the play

875
03:44:39.079 --> 03:44:47.319
button on my recordings, you have given permission.

876
03:44:49.079 --> 03:44:50.319
From my voice.

877
03:44:51.559 --> 03:44:58.920
To relax. When you press that play button, you have

878
03:44:59.079 --> 03:44:59.799
given me per.

879
03:45:01.479 --> 03:45:07.600
For my words to effect.

880
03:45:10.319 --> 03:45:21.559
In a positive, only a positive way, opening up.

881
03:45:26.680 --> 03:45:37.639
Your mind to useful and healing.

882
03:45:38.799 --> 03:45:39.719
Suggestions.

883
03:45:44.239 --> 03:45:52.120
They can have such an amazing effect.

884
03:45:54.399 --> 03:46:05.760
On how you feel right now, as well as those

885
03:46:06.159 --> 03:46:15.680
changes that continue long after the recording ends. Those changes

886
03:46:16.520 --> 03:46:30.959
within you the continue to flourish and grow, transforming your life.

887
03:46:32.959 --> 03:46:37.879
In positive, beautiful.

888
03:46:37.479 --> 03:46:47.680
Way, allowing you to move forward in your life in

889
03:46:47.799 --> 03:46:50.120
the direction that you huge choose.

890
03:46:51.399 --> 03:46:52.200
For yourself.

891
03:47:01.280 --> 03:47:13.280
And this feeling, this feeling that he can experience a safety, comfort, calmness.

892
03:47:21.040 --> 03:47:35.000
This feels so nice, such a healthy place to be,

893
03:47:42.920 --> 03:48:00.920
and that postivity pros within you. In every day feeling forward,

894
03:48:04.760 --> 03:48:15.719
you're going to find that you're more relaxed physically and

895
03:48:15.920 --> 03:48:24.559
in your mind. It's all relaxed. And it's not that

896
03:48:24.719 --> 03:48:30.239
you're thinking slower. It's just that your mind would be

897
03:48:30.479 --> 03:48:33.479
less to knocked down with.

898
03:48:33.920 --> 03:48:38.040
Unnecessary negativity.

899
03:48:41.200 --> 03:48:51.280
Because from now on, your mind rejects negativity. From now on,

900
03:48:52.040 --> 03:49:03.079
you're going to start noticing when negativity arises. You can

901
03:49:03.280 --> 03:49:17.879
just say stop, stop and then negativity turn around and

902
03:49:18.000 --> 03:49:19.239
believe you're alone.

903
03:49:27.280 --> 03:49:37.200
Stop and then negativity disappear.

904
03:49:45.360 --> 03:49:51.840
And that you notice that you feel way more axed

905
03:49:53.280 --> 03:49:55.200
than you probably expected.

906
03:50:01.360 --> 03:50:02.520
You can now.

907
03:50:05.840 --> 03:50:11.719
Congratulate yourself because you're the person that has done this.

908
03:50:13.440 --> 03:50:18.920
You are the one that has opened your mind up

909
03:50:19.639 --> 03:50:27.639
to the simple facts, and you can feel more relaxed

910
03:50:27.799 --> 03:50:30.120
in your body and in your mind.

911
03:50:36.360 --> 03:50:42.280
You've opened your mind up to the birthright of being

912
03:50:42.319 --> 03:50:50.440
able to just for listening easily when you choose.

913
03:50:59.120 --> 03:51:00.559
And that's a nice feeling.

914
03:51:02.200 --> 03:51:06.760
Don't you think it feels nice? Doesn't it?

915
03:51:09.879 --> 03:51:16.719
To feel calm? Who hears the energy is spreading through

916
03:51:16.799 --> 03:51:29.719
your body in your mind to spend time a special

917
03:51:29.879 --> 03:51:45.760
place where negativity can no longer enter. Negativity is banned,

918
03:51:46.799 --> 03:51:54.120
it's barred, it's not allowed entry. It doesn't it doesn't.

919
03:51:54.200 --> 03:51:58.159
This doesn't deserve to be here. It doesn't be long here.

920
03:52:01.879 --> 03:52:16.760
Negativity has no place in your life, which makes room

921
03:52:16.959 --> 03:52:19.280
feel more comfort.

922
03:52:20.959 --> 03:52:22.239
Or hearing.

923
03:52:24.120 --> 03:52:26.159
Or relaxation.

924
03:52:30.360 --> 03:52:59.639
Or peace. It feels nice, doesn't it? Just go everything.

925
03:53:13.360 --> 03:53:17.680
I'm gonna count down now from twenty down to one.

926
03:53:21.120 --> 03:53:28.000
You can continue to relax. If you cheers, you kill.

927
03:53:30.760 --> 03:53:33.399
Drea to sleep.

928
03:53:36.680 --> 03:53:36.719
With.

929
03:53:36.879 --> 03:53:41.520
Every number hear me say.

930
03:53:45.600 --> 03:53:52.959
You can fill twice is relaxed. Or if you choose

931
03:53:53.120 --> 03:54:46.000
you can fill twice sleeping twenty ninety eighteen, seventeen, sixty.

932
03:54:52.120 --> 03:55:18.200
Fifty four two s two.

933
03:55:26.920 --> 03:56:09.000
Eleven, two, nine, eight, seven, six.

934
03:56:16.920 --> 03:56:17.239
Five.

935
03:56:57.840 --> 03:57:08.520
It's your time to just take a break. You're tied to.

936
03:57:11.360 --> 03:57:27.639
Relax, to allow your mind to slow down, to give

937
03:57:27.719 --> 03:57:46.479
yourself a permission to take a break from everything. Ensure

938
03:57:46.559 --> 03:57:53.600
the only person that can make that decision. You're the

939
03:57:53.639 --> 03:57:56.319
only person that can actually tell your mind.

940
03:58:01.239 --> 03:58:15.639
Just relax, to just take some time.

941
03:58:17.360 --> 03:58:26.000
Off so that you can.

942
03:58:26.600 --> 03:58:32.479
Focus on your body, getting touch with how you feel

943
03:58:34.120 --> 03:58:49.719
physically and in the process of this body scared where

944
03:58:49.840 --> 03:59:01.159
you focus on different parts of your body, parts that

945
03:59:01.319 --> 03:59:09.319
you focus on and observe, even though you're not purpose

946
03:59:10.760 --> 03:59:18.760
requesting for those parts of your body to relax. It's

947
03:59:18.879 --> 03:59:25.159
kind of expected. You expect when you listen to my

948
03:59:25.360 --> 03:59:38.600
worst to feel worst naturally, because when you're listening to me,

949
03:59:41.719 --> 03:59:42.799
your attention.

950
03:59:44.639 --> 03:59:55.879
Is focused on my words, and there's my words guide you.

951
03:59:58.280 --> 04:00:10.879
To focus on those parts of your body. Your focus increases,

952
04:00:18.000 --> 04:00:34.319
which actually calms your mind. When your mind calms down,

953
04:00:39.440 --> 04:01:04.440
body relaxes, and when your body calms down, your mind relaxes.

954
04:01:15.040 --> 04:01:30.280
Really started to focus on your body already. Feel that

955
04:01:30.600 --> 04:01:45.680
he and energy spreading through your body, pushing out stress, attention,

956
04:01:49.959 --> 04:01:57.639
hearing all the parts of your body, bleeding, skin.

957
04:01:58.440 --> 04:02:05.360
And bones, your blood, all the audience inside your body,

958
04:02:07.120 --> 04:02:16.319
the bustles or the fat of everything, every hair on

959
04:02:16.479 --> 04:02:21.559
your body is filled with the healing energy.

960
04:02:29.639 --> 04:02:45.319
Knowing your brain filled with that heal the energy, the

961
04:02:45.559 --> 04:03:04.120
feed and comfort. Relaxation increases. Depay increases.

962
04:03:09.719 --> 04:03:14.959
In a way your mind.

963
04:03:18.280 --> 04:03:31.840
Starts to fill perhaps been drowsing because it's not needed,

964
04:03:35.200 --> 04:03:51.479
and they start to drill if that's what's needed.

965
04:03:54.639 --> 04:03:59.200
So if you're listening to this the way you need

966
04:03:59.399 --> 04:04:02.559
to stay relaxation, that's where you get.

967
04:04:04.760 --> 04:04:06.239
If what you need is.

968
04:04:07.920 --> 04:04:09.479
To fall asleep.

969
04:04:10.840 --> 04:04:18.600
Naturally easily, that your mind drifts. That's also.

970
04:04:19.920 --> 04:04:20.879
What happened.

971
04:04:26.120 --> 04:04:33.840
Because by pressing out play button on the podcast and

972
04:04:34.159 --> 04:04:41.159
listening to me, give permission your body and your mind

973
04:04:44.239 --> 04:04:53.520
in fact, give the command to your body and your

974
04:04:53.600 --> 04:04:55.600
mind to relax.

975
04:04:58.799 --> 04:05:07.559
Deeply, had to drift off to sleep, if that's what

976
04:05:07.959 --> 04:05:20.959
he wants need them.

977
04:05:20.959 --> 04:05:26.680
As I focus on different parts of your body.

978
04:05:31.319 --> 04:05:31.959
You may.

979
04:05:33.280 --> 04:05:40.879
Start to just drift, and then you go back again

980
04:05:42.200 --> 04:05:47.280
to heave me again, focusing on a different part of

981
04:05:47.360 --> 04:05:54.319
your body. You may.

982
04:05:56.239 --> 04:06:05.319
I'm just so drifting, being realized you're drafting into your

983
04:06:05.440 --> 04:06:13.879
still drifting to live again to your voice, like I said,

984
04:06:14.920 --> 04:06:19.360
what a different parts of your body spars.

985
04:06:18.959 --> 04:06:30.600
To save because I'm drifting. It's basically already.

986
04:06:32.319 --> 04:06:33.600
In the sleep sound.

987
04:06:40.120 --> 04:06:45.280
And the more you draft, the long you drift, the

988
04:06:45.479 --> 04:06:55.719
longer you draft. Eventually I drafted continues into sleep.

989
04:07:00.719 --> 04:07:02.159
And that's the last year.

990
04:07:04.680 --> 04:07:14.200
To my own. In your time, when you've experienced the

991
04:07:14.520 --> 04:07:26.440
I about to sleep, and if you don't have to sleep, it's.

992
04:07:28.959 --> 04:08:06.760
Strangely pleasant saccent so deep sleep feel sniceteracent minds, feelish

993
04:08:06.959 --> 04:08:16.079
to feel that which is spreading through reaci so deeply

994
04:08:22.000 --> 04:08:38.399
ex restart, focus.

995
04:08:39.840 --> 04:09:43.879
Your eyes shots ships.

996
04:09:49.600 --> 04:11:16.479
St ss ss sss spreading side your body. You Now,

997
04:11:19.920 --> 04:11:30.479
let's focus again parts of your body, focusing this time

998
04:11:30.600 --> 04:11:47.239
on your forehead. Now on your mouth, your lips, hold

999
04:11:47.280 --> 04:12:02.920
of your mouth, m like you said, one fingers.

1000
04:12:08.319 --> 04:12:12.799
Maybe you get if you think it's a little bitsy.

1001
04:12:12.879 --> 04:12:28.639
You can focus on each one individually. Both hands, even

1002
04:12:28.760 --> 04:12:32.399
though you should focus on both of your hands now

1003
04:12:34.760 --> 04:12:43.319
seemed to just not into one. Maybe your right hands

1004
04:12:43.479 --> 04:12:54.639
start left hand and worst as if just mixed together.

1005
04:13:00.159 --> 04:13:36.600
Al fixing these just as fixings said fus.

1006
04:13:42.079 --> 04:13:43.040
Just see.

1007
04:14:17.040 --> 04:15:28.159
Sch Scouts six sections.

1008
04:15:30.000 --> 04:16:41.559
Sachs famous.

1009
04:17:01.799 --> 04:18:07.280
Now that you said, I stay fours n'sa your mind

1010
04:18:10.719 --> 04:18:52.760
feels now, let him go, let him go, let's me

1011
04:18:53.799 --> 04:19:24.920
go everything, letting go, leting go, let go.

1012
04:19:32.200 --> 04:19:43.079
Everything everything.

1013
04:19:48.479 --> 04:19:49.639
We start now.

1014
04:19:51.079 --> 04:19:54.079
And like you just first of all, just to see yourself.

1015
04:19:55.639 --> 04:19:56.399
Lay down.

1016
04:19:57.879 --> 04:20:03.440
On the message table, lying on in front. Your head

1017
04:20:03.559 --> 04:20:11.959
is supported, your arms are supported, and you feel comfortable

1018
04:20:12.479 --> 04:20:21.639
and breathing is really easy, and you feel you feel

1019
04:20:21.719 --> 04:20:25.120
confident in how you look as well. So there's none

1020
04:20:25.159 --> 04:20:31.399
of that issue of body problems or shyness because I'm

1021
04:20:31.440 --> 04:20:39.559
a professional and this is a therapy session, so none

1022
04:20:39.600 --> 04:20:41.920
of that stuff matters on whatsoever.

1023
04:20:45.840 --> 04:20:46.639
This is about you.

1024
04:20:49.520 --> 04:20:57.079
This is about how you feel, how you can enjoy

1025
04:20:58.040 --> 04:21:04.079
that sense of comfort and laxation that comes from letting

1026
04:21:04.200 --> 04:21:09.879
go and allowing my hands and my fingers to relax.

1027
04:21:10.000 --> 04:21:22.159
You by messaging your body. Someone starts off just by

1028
04:21:22.239 --> 04:21:28.799
placing my hands on the back of your head, just gently,

1029
04:21:29.840 --> 04:21:33.719
just so you can feel my hands feel like.

1030
04:21:33.879 --> 04:21:34.799
Really on you.

1031
04:21:39.280 --> 04:21:41.600
So you can maybe feel the warmth of my hands

1032
04:21:41.680 --> 04:21:47.200
on the back of your head. With my hands the

1033
04:21:47.360 --> 04:21:51.559
side of your head, not pressing, but just holding there

1034
04:21:51.680 --> 04:21:57.520
very gently, maybe over your ears, and a little bit

1035
04:21:57.600 --> 04:21:58.239
on your face.

1036
04:21:59.760 --> 04:22:06.399
You can feel my hands so you can become accustomed.

1037
04:22:07.440 --> 04:22:07.840
To them.

1038
04:22:16.479 --> 04:22:18.440
And now I'll put my hands on the back of

1039
04:22:18.559 --> 04:22:25.799
your head again and gently let them slide down on

1040
04:22:26.000 --> 04:22:35.319
to the back of your neck. You can feel my

1041
04:22:35.520 --> 04:22:45.639
hands gently stroking the back of your neck, and start

1042
04:22:45.680 --> 04:22:53.559
with just so you can get used to the the

1043
04:22:53.719 --> 04:22:57.280
feeling of my hands on your skin, get accustomed to

1044
04:23:01.280 --> 04:23:03.159
realize that you're safe.

1045
04:23:04.200 --> 04:23:13.000
It's all good, it's all fine. And I want to

1046
04:23:13.040 --> 04:23:17.319
start gently massaging the muscles in the back of your

1047
04:23:17.440 --> 04:23:34.159
neck with both hands. And this is a very trusting.

1048
04:23:35.959 --> 04:23:41.600
Situation really, because our necks is so fragile to have

1049
04:23:41.799 --> 04:23:46.079
someone have their hands around your neck in that way

1050
04:23:46.920 --> 04:23:51.920
and sometimes be problematic for people, which is why messages

1051
04:23:52.040 --> 04:23:57.399
are quite good because it allows you to relax and

1052
04:23:57.600 --> 04:24:11.680
to get in touch with trust, to feel peaceful and calm.

1053
04:24:19.920 --> 04:24:27.360
There's a message the side of your neck, gently moving

1054
04:24:27.600 --> 04:24:32.680
from the bottom of your neck. It would be sort

1055
04:24:32.719 --> 04:24:35.840
of near where your shoulders start. I guess all the

1056
04:24:35.920 --> 04:24:36.399
way up.

1057
04:24:38.360 --> 04:24:39.360
To your jaw.

1058
04:24:41.360 --> 04:24:47.639
Is kind of area the side of your neck. Of course,

1059
04:24:47.680 --> 04:24:50.159
it's a lot longer than the front of your neck.

1060
04:25:03.200 --> 04:25:10.280
The message in the back of your neck, especially that

1061
04:25:10.479 --> 04:25:19.920
area where perhaps we hold tension, and there's that area's message.

1062
04:25:20.319 --> 04:25:24.360
You can actually feel a sense of release in the

1063
04:25:24.440 --> 04:25:32.600
back of your neck. Maybe you can breathe it out

1064
04:25:32.680 --> 04:25:37.680
as well, not just how it feels, not just how

1065
04:25:37.879 --> 04:25:51.319
you feel. And then moving down to that area between

1066
04:25:51.399 --> 04:25:58.680
your neck and your shoulders, that musty area, starting to

1067
04:25:58.840 --> 04:26:06.079
message that area on both sides. This would be the

1068
04:26:06.200 --> 04:26:09.000
area that a lot of people would message if they

1069
04:26:09.040 --> 04:26:13.879
were going to give you, like a shoulder message. Even

1070
04:26:13.959 --> 04:26:17.920
that's not technically the shoulders, but it's sort of muscles

1071
04:26:17.959 --> 04:26:19.719
that lead to the shoulders.

1072
04:26:21.040 --> 04:26:21.920
From the neck.

1073
04:26:23.760 --> 04:26:28.920
And the game that can hold tension and stress. And

1074
04:26:29.079 --> 04:26:37.000
when messaged, sometimes a nice deep message is useful, and

1075
04:26:37.319 --> 04:26:40.719
you decide how deep that message is.

1076
04:26:52.319 --> 04:26:53.319
Just allow.

1077
04:26:54.799 --> 04:27:00.639
My knuckles just to dig in to get to those muscles.

1078
04:27:00.760 --> 04:27:11.040
It's a really relaxed all the time, being fun yet

1079
04:27:11.479 --> 04:27:31.079
gentle with it. Just striking down the area to your

1080
04:27:31.159 --> 04:27:42.959
actual shoulders, moving to the muscles of your shoulders, and

1081
04:27:43.120 --> 04:27:47.840
maybe initially just pulling up the shoulders.

1082
04:27:47.360 --> 04:27:50.719
A little bit off the table, just to give you

1083
04:27:50.799 --> 04:27:54.760
a little bit of a stretch very gently.

1084
04:28:01.360 --> 04:28:03.840
You've got the muscles at the front of your shoulders,

1085
04:28:04.600 --> 04:28:15.559
the sides of the bag. Getting this is the part

1086
04:28:15.719 --> 04:28:21.200
that can really take quite a bit of pressure, quite a.

1087
04:28:21.239 --> 04:28:21.520
Bit of.

1088
04:28:25.319 --> 04:28:32.239
Needed if if you wish to really release the tension

1089
04:28:34.280 --> 04:28:41.120
to really get into those muscles and let your fingers

1090
04:28:41.239 --> 04:28:47.559
in there, you feel really nice. Sometimes it's just being

1091
04:28:47.840 --> 04:28:53.959
stroked gently, being messaged quite strongly.

1092
04:28:57.639 --> 04:29:02.239
It can all be beneficial to the real conversation.

1093
04:29:06.840 --> 04:29:19.840
With the muscles in your shoulders. Now you move down

1094
04:29:19.959 --> 04:29:30.399
your arms, put in one arm at a time, starting

1095
04:29:30.479 --> 04:29:40.920
with your right arm, but there is I just lift

1096
04:29:41.000 --> 04:29:43.920
your arm up, just hold it to the side of

1097
04:29:44.040 --> 04:29:51.159
you that where it's to be attached, and I just

1098
04:29:51.559 --> 04:30:06.079
message the tops of your arms all the way down

1099
04:30:06.319 --> 04:30:24.879
to your forearms into your wrists, gently massaging.

1100
04:30:30.040 --> 04:30:30.799
That parts.

1101
04:30:33.280 --> 04:30:36.959
The softer part, which is the underpart of the arm,

1102
04:30:40.079 --> 04:30:43.760
which leads to the crease in your rowbo the inside.

1103
04:30:45.200 --> 04:30:59.559
It's much more sensitive skin. Sometimes, just having that stroked

1104
04:31:02.959 --> 04:31:19.760
feel really nice, pleasurable and relaxing. Now moving down to

1105
04:31:19.879 --> 04:31:28.639
your right hand, just holding your hand.

1106
04:31:31.639 --> 04:31:38.879
With both of my hands, just.

1107
04:31:39.000 --> 04:31:45.600
Pressing gently on the back of your hand, stretching your

1108
04:31:45.760 --> 04:31:56.680
fingers ever slightly at the same time pressing down and

1109
04:31:56.840 --> 04:32:11.239
messaging each finger, and then starting to massage the palms.

1110
04:32:10.879 --> 04:32:11.520
And the wind.

1111
04:32:18.280 --> 04:32:29.520
Just turning the hand gently, stretching it gently, and actually have.

1112
04:32:29.639 --> 04:32:30.799
In your hand held.

1113
04:32:31.840 --> 04:32:32.559
Can it really be.

1114
04:32:34.319 --> 04:32:39.959
An emotional experience? Sometimes even if it is a stranger,

1115
04:32:41.959 --> 04:32:46.319
someone you don't know very well, like a massage person

1116
04:32:46.600 --> 04:33:00.360
or a therapist. Maybe because it's intimate, make a film nice,

1117
04:33:03.000 --> 04:33:04.040
you can feel safe.

1118
04:33:11.959 --> 04:33:20.919
As I put that right arm back down where it was, I.

1119
04:33:21.240 --> 04:33:27.759
Do the same with your left arm, thankfully, the same

1120
04:33:32.439 --> 04:33:35.560
messigegy and the muscles, and.

1121
04:33:35.639 --> 04:33:44.880
You are more way down, dear, rest striking inside of

1122
04:33:45.000 --> 04:33:55.759
your own just being gentle as fun as you require,

1123
04:34:04.400 --> 04:34:06.599
and then messaging your.

1124
04:34:06.560 --> 04:34:22.759
Left hand, stretching the fingers gently, massaging the palm of

1125
04:34:22.919 --> 04:34:23.799
your left hand.

1126
04:34:35.959 --> 04:34:37.159
You feel so.

1127
04:34:40.000 --> 04:34:48.680
Sor relaxing, so.

1128
04:34:48.959 --> 04:34:49.680
Can't let him.

1129
04:35:03.680 --> 04:35:14.439
I'll just rest your left arm back down, start to

1130
04:35:15.520 --> 04:35:26.200
massage your back the biggest part of your body, starting

1131
04:35:26.319 --> 04:35:31.439
at the top, starting again.

1132
04:35:31.200 --> 04:35:34.479
Where you would have been, the area at the top

1133
04:35:35.040 --> 04:35:42.400
between your shoulders and your egg. Going back and massage in.

1134
04:35:42.439 --> 04:35:54.479
The area again, but this time moving downwards, making it downward.

1135
04:35:54.680 --> 04:36:02.560
Stroke to a middle of a back, working for me

1136
04:36:03.000 --> 04:36:07.200
outside inwards, massage in that.

1137
04:36:09.439 --> 04:36:19.040
Your back, but the outside of your back, the parts

1138
04:36:21.840 --> 04:36:32.479
your arms will maybe rest against, almost.

1139
04:36:34.159 --> 04:36:46.639
The path that connects your front to your back. Just

1140
04:36:46.880 --> 04:36:55.319
massaging down firmly but gently, as firm as you want,

1141
04:36:58.880 --> 04:37:03.360
moving down, moving across a little bit, and move all

1142
04:37:03.400 --> 04:37:11.439
the way down again. Be very gentle you if you cheers.

1143
04:37:17.799 --> 04:37:22.439
Eventually even get to the spine. We can message the

1144
04:37:22.639 --> 04:37:26.799
muscles an either side of your spine from the top

1145
04:37:26.880 --> 04:37:32.919
of your neck or the way down to your lower back.

1146
04:37:39.200 --> 04:37:45.520
You can do that a few times. Sometimes people juice

1147
04:37:48.360 --> 04:37:52.360
the knuckle or the you know, the two fingers. Just

1148
04:37:54.119 --> 04:37:58.720
go your side of the spine almost just push down

1149
04:37:59.560 --> 04:38:03.720
your way down to the bottom of the spine, each

1150
04:38:03.919 --> 04:38:13.200
time releasing the tension and opening up the body, stretching

1151
04:38:14.360 --> 04:38:21.279
your body so that you feel more relaxed but at

1152
04:38:21.319 --> 04:38:22.360
the same time.

1153
04:38:24.119 --> 04:38:25.159
Rejuvenated.

1154
04:38:36.520 --> 04:38:39.759
And now I'm going to move to one side to

1155
04:38:39.919 --> 04:38:47.200
your right side and from the bottom of your lips

1156
04:38:49.159 --> 04:38:54.959
to your pelvis. I'm gonna message that area of your

1157
04:38:55.040 --> 04:39:00.360
back or stretch over the other side and I'll pull

1158
04:39:00.520 --> 04:39:06.919
the muscles gently a massage and push from one end

1159
04:39:07.439 --> 04:39:11.560
that side of the way to my side to the

1160
04:39:11.680 --> 04:39:16.319
middle of the fact to where your spine is massaging

1161
04:39:17.200 --> 04:39:22.200
that side of your spine the opposite side to outstanding.

1162
04:39:24.599 --> 04:39:30.159
It's al most likely leading bread. There's that big area

1163
04:39:30.360 --> 04:39:42.119
which is firm, yet there lots there to message. Potentially

1164
04:39:42.240 --> 04:39:47.639
one of the most important places would actually have a message.

1165
04:39:48.799 --> 04:39:53.479
Because you really feel it, really.

1166
04:39:53.439 --> 04:39:58.200
Feel the release and the pleasure of having your lower

1167
04:39:58.319 --> 04:40:07.319
back massaged. It releases so much from your body that's

1168
04:40:07.400 --> 04:40:16.400
not useful, starting a healing process which will continue long

1169
04:40:16.520 --> 04:40:29.040
after this recording is over. The messaging this part of

1170
04:40:29.119 --> 04:40:34.319
your body not only feels really good for you, it's

1171
04:40:34.360 --> 04:40:38.599
actually fun to do because it is, as I said,

1172
04:40:38.759 --> 04:40:43.479
like kneaded bread. It's a part that you can.

1173
04:40:43.599 --> 04:40:44.840
Really get hold of.

1174
04:40:46.360 --> 04:41:00.560
And really massage deeply if that's your choice, and move

1175
04:41:00.639 --> 04:41:03.000
over to the other side of your body and do

1176
04:41:03.159 --> 04:41:08.759
the same with the opposite part.

1177
04:41:11.159 --> 04:41:18.159
Of your lower back. Needing and messaging from your side

1178
04:41:18.439 --> 04:41:19.080
and a way.

1179
04:41:23.279 --> 04:41:25.560
To the middle of your back where your.

1180
04:41:25.439 --> 04:41:26.040
Spine is.

1181
04:41:30.439 --> 04:41:39.680
Pressing and needing. Firm and gentle at the same time.

1182
04:41:41.680 --> 04:41:44.880
It feels so releasing.

1183
04:41:48.200 --> 04:41:51.439
Mixture of pleasure, comfort.

1184
04:41:51.279 --> 04:42:04.479
Release, calmness, relaxation or mixed together. Plus there is that

1185
04:42:05.360 --> 04:42:10.880
feeling from your stomach that it's being stretched. Even though

1186
04:42:10.919 --> 04:42:14.599
you're in your stomach now you can feeling being stretched

1187
04:42:14.680 --> 04:42:27.040
because the whole area is connected to your stomach. Now

1188
04:42:27.040 --> 04:42:32.200
we're gonna move or move further up to your top

1189
04:42:32.279 --> 04:42:36.840
of your body, and we did the same this time,

1190
04:42:38.159 --> 04:42:44.959
starting with your upper back. Put my hands forward over

1191
04:42:46.240 --> 04:42:48.680
and messive massage in that area.

1192
04:42:51.319 --> 04:42:55.040
Up to your spine, from the side of your body

1193
04:42:55.279 --> 04:42:56.680
up to your spine.

1194
04:42:58.000 --> 04:43:04.520
To someone out the message area, the muscle tissue, wherever

1195
04:43:04.759 --> 04:43:08.240
fatty tissue even will be possibly from your chest.

1196
04:43:10.159 --> 04:43:11.200
It's all connected.

1197
04:43:11.360 --> 04:43:12.360
The chest and the.

1198
04:43:12.520 --> 04:43:19.040
Back connect together. I'm going to be massaging and just

1199
04:43:19.200 --> 04:43:24.319
pulling some of the skin from your side up.

1200
04:43:25.880 --> 04:43:28.959
The massage in the area.

1201
04:43:31.639 --> 04:43:32.759
Of your upper back.

1202
04:43:34.319 --> 04:43:40.880
All the way into your spine, and then I'll move

1203
04:43:40.959 --> 04:43:43.759
down a bit and I'll continue with the middle of

1204
04:43:43.799 --> 04:43:51.360
your back doing exactly the same thing. There's gentle as

1205
04:43:53.119 --> 04:44:04.919
deep as you chose, Now, I'll move the other side

1206
04:44:04.959 --> 04:44:09.799
again and do the exact same thing with the top

1207
04:44:09.880 --> 04:44:19.200
of your back on the other side, from pretty much

1208
04:44:19.400 --> 04:44:32.479
underneath you are are you really to your spine and

1209
04:44:32.680 --> 04:44:39.319
they continue in that all the way down, including the

1210
04:44:39.439 --> 04:44:56.240
lower your middle of your back. Now I'm gonna go

1211
04:44:56.680 --> 04:45:02.919
to your thighs, the backs of your thigh and the

1212
04:45:03.119 --> 04:45:13.040
size of your thighs, starting with your right leg. Massage

1213
04:45:14.560 --> 04:45:23.720
the back and the sides of your thighs gently and firmly.

1214
04:45:25.880 --> 04:45:29.680
There's a lot of muscles there. Scenario that can be

1215
04:45:29.840 --> 04:45:34.479
very tense at times and maybe needs a little bit more.

1216
04:45:34.400 --> 04:45:38.080
Pressure than the rest of the body. That's up to you.

1217
04:45:43.000 --> 04:45:48.919
You can gently strike the back of your legs where

1218
04:45:49.919 --> 04:45:51.560
you know, opposite.

1219
04:45:51.279 --> 04:45:56.799
Your knee joint or underneath your knee joint, very sensitive,

1220
04:45:57.080 --> 04:46:13.240
gentle area, and working down to your calf muscles. Massage

1221
04:46:13.319 --> 04:46:17.599
in your calf muscles thoroughly and deeply.

1222
04:46:18.279 --> 04:46:38.560
If you choose, using both hands fingers, digging deep to

1223
04:46:38.680 --> 04:46:44.759
your ankles at the back of your back of your ankles,

1224
04:46:47.240 --> 04:46:48.959
just generally massage in.

1225
04:46:49.040 --> 04:47:00.720
That area, maybe left in the leg and stretching a

1226
04:47:00.799 --> 04:47:26.439
little bit. Moving to the right foot, massage the bottom

1227
04:47:26.479 --> 04:47:40.439
of your feet and the size of your feet can't

1228
04:47:40.639 --> 04:47:50.680
leeper firm enough so they don't tickle. Just allow.

1229
04:47:52.799 --> 04:47:56.080
The pleasure that you get from heaving your feet massage

1230
04:47:58.840 --> 04:47:59.880
to just overtake you.

1231
04:48:03.279 --> 04:48:08.880
As I continue to message your feet, the bottoms of

1232
04:48:08.959 --> 04:48:18.959
your feet, the sides, your arches, your heel. You put

1233
04:48:19.000 --> 04:48:22.959
a lot of pressure into your heel and it feels amazing.

1234
04:48:25.000 --> 04:48:27.599
Yet the arches need to be a bit more gentle.

1235
04:48:32.799 --> 04:48:39.520
Stretching your toes gently the message in the bottoms of

1236
04:48:39.599 --> 04:48:55.840
your toes with my fingers, each one individually. Moving over

1237
04:48:56.000 --> 04:48:59.720
to the left leg to do exactly the same thing,

1238
04:49:03.040 --> 04:49:09.799
starting at the top of the thighs, work in the

1239
04:49:09.919 --> 04:49:16.200
back of the thighs and the side massageant deeply and gently.

1240
04:49:17.880 --> 04:49:24.560
The whole area, working all the way down.

1241
04:49:31.599 --> 04:49:37.360
And this is an area that maybe you could like

1242
04:49:37.479 --> 04:49:46.880
to spend more time relaxing a message. Perhaps if you wanted,

1243
04:49:47.000 --> 04:49:51.840
I could make a future recording on spend more time

1244
04:49:51.959 --> 04:49:53.520
on one particular area.

1245
04:49:59.279 --> 04:50:00.479
As you moved out.

1246
04:50:03.119 --> 04:50:13.159
To your calf muscles, Massage in your calf muscles.

1247
04:50:16.680 --> 04:50:32.439
And gently down drincl into your feet, Massage backs of

1248
04:50:32.560 --> 04:50:43.360
your feet, bundles of your feet, stretching your toes and

1249
04:50:43.639 --> 04:50:51.680
massage in each tone individually, that feeling of pleasure and

1250
04:50:51.959 --> 04:50:57.159
release the experience when you're having your feet and massaged

1251
04:50:58.959 --> 04:51:17.279
field an now she turned over.

1252
04:51:17.240 --> 04:51:28.599
In your mind. Playing on your back. She's gonna start

1253
04:51:28.639 --> 04:51:47.000
again your nick area in your shoulders, just to get

1254
04:51:47.080 --> 04:51:48.840
back in touch with that area.

1255
04:51:55.880 --> 04:52:07.439
Lets you move up. I can clean my hands with

1256
04:52:07.560 --> 04:52:08.400
a little afresh.

1257
04:52:09.400 --> 04:52:19.560
Just now, gonna massage your face dimply, starting off your forehead.

1258
04:52:26.360 --> 04:52:33.400
Your eyes are closed, Just stretch your eyes a little bit,

1259
04:52:34.439 --> 04:52:45.479
pushing up with your eyebrows. Just massage in around your scalp.

1260
04:52:51.159 --> 04:53:02.279
Massages down your cheeks, around your ears, your chaw, gently

1261
04:53:07.240 --> 04:53:08.799
the side of your neck.

1262
04:53:12.720 --> 04:53:12.959
Chin.

1263
04:53:24.279 --> 04:53:31.959
They just move it down your neck down to your chest,

1264
04:53:35.759 --> 04:53:40.040
starting by message in the very top of your chest.

1265
04:53:43.680 --> 04:53:44.759
With the collar bone is.

1266
04:53:47.080 --> 04:53:58.439
Give a side of the collarbone, and they just mess

1267
04:53:58.520 --> 04:54:11.200
og in the hole of chest, moving the chest around.

1268
04:54:20.000 --> 04:54:24.759
Because it's quite a large area. You can move from

1269
04:54:24.840 --> 04:54:32.400
one side to the next. Moving my heads.

1270
04:54:34.799 --> 04:54:45.200
Underneath you pretty much re arms on, stretching up, stretching

1271
04:54:45.360 --> 04:54:47.759
some of the muscles of your back in the process,

1272
04:54:53.040 --> 04:55:00.319
moving up o your chest, and.

1273
04:55:00.400 --> 04:55:15.599
They're moving down again. Then allowing my hands.

1274
04:55:16.360 --> 04:55:22.840
They're just massage gently and slide down towards your stomach,

1275
04:55:24.680 --> 04:55:31.119
starting in the middle of my chest and then gradually

1276
04:55:31.400 --> 04:55:37.880
my heads moving apart, and a massage in and sliding

1277
04:55:38.479 --> 04:55:38.759
at the.

1278
04:55:38.840 --> 04:55:42.439
Same time, moving down.

1279
04:55:46.040 --> 04:56:01.360
To just below your red cage, moving down, then messaging

1280
04:56:01.520 --> 04:56:06.000
up again, giving your chest.

1281
04:56:07.319 --> 04:56:08.599
All the attention.

1282
04:56:09.919 --> 04:56:24.520
When it needs to feel completely relaxed, remembering them. Also,

1283
04:56:24.599 --> 04:56:28.240
you're going to be focusing on your sides as well,

1284
04:56:29.840 --> 04:56:35.959
an area that really doesn't get much attention but feels

1285
04:56:36.119 --> 04:56:46.479
really good when it's massaged. Just stroking my hands down

1286
04:56:46.639 --> 04:56:53.840
the sides of your body, just below your arms, all

1287
04:56:53.840 --> 04:57:06.360
the way down to your hips. Now move into your

1288
04:57:06.439 --> 04:57:11.880
stomach area. We're going to stand one side of you

1289
04:57:12.520 --> 04:57:17.200
like I did when i digital lower back. When you

1290
04:57:17.279 --> 04:57:22.799
do a similar process and just stretching the muscles from

1291
04:57:22.840 --> 04:57:36.279
the side, gently massaging from one side to the next.

1292
04:57:38.599 --> 04:57:39.040
Move in.

1293
04:57:41.560 --> 04:57:45.759
The whole area from below your ribs all the way

1294
04:57:45.880 --> 04:57:56.319
down to below your belly button, and I'm gonna move

1295
04:57:56.400 --> 04:57:59.439
around to the outside of you and repeat the.

1296
04:58:06.080 --> 04:58:20.080
Process of relaxing deeply, calmly. You feel loose, you feel free.

1297
04:58:22.560 --> 04:58:27.400
There's something about having your stomach massage. It's different from

1298
04:58:27.520 --> 04:58:35.159
any other part because we do have a tendency fold

1299
04:58:35.240 --> 04:58:40.040
in a different kind of stress in your stomach that

1300
04:58:40.119 --> 04:58:41.400
we may not be aware of.

1301
04:58:47.240 --> 04:58:53.000
There's an old message your stomach, in front of your stomach,

1302
04:58:54.959 --> 04:58:59.639
making circles around your belly bottom.

1303
04:59:05.080 --> 04:59:14.639
And then going the other way around there the gentleness

1304
04:59:14.840 --> 04:59:20.799
and of freedom that comes from feeling how you're feeling.

1305
04:59:26.360 --> 04:59:27.159
As I now.

1306
04:59:27.159 --> 04:59:35.040
Moved down the tops of your thighs, muscles, massage in them.

1307
04:59:36.720 --> 04:59:39.959
I can do this to your legs at the same time,

1308
04:59:42.200 --> 04:59:51.479
pressing down, massaging deeply those muscles in your thighs, the

1309
04:59:51.639 --> 05:00:00.319
front of your thighs, and moving down to your these

1310
05:00:01.279 --> 05:00:14.040
gently massaging your knees, sliding down your shins, pressure on

1311
05:00:14.439 --> 05:00:26.279
the side of your shin gently softly but firmly, moving

1312
05:00:26.479 --> 05:00:35.639
down to your ankles, stroking the tops of your feet,

1313
05:00:41.759 --> 05:00:47.200
and then with each foot in each hand, just gently

1314
05:00:47.439 --> 05:00:55.759
massaging the whole of the foot, the top of the bottom,

1315
05:00:56.520 --> 05:01:03.840
your heel, your ankle, your toes, Let's search in every

1316
05:01:04.279 --> 05:01:05.479
part of your feet.

1317
05:01:10.279 --> 05:01:15.319
It feels so good to still let go and enjoy

1318
05:01:15.720 --> 05:01:22.919
the process, enjoy.

1319
05:01:26.080 --> 05:01:42.840
Feeling so deeply relaxed, so much comfort, so many feelings.

1320
05:01:43.919 --> 05:01:58.279
Be come just from touching your skin and you can

1321
05:01:58.520 --> 05:02:11.919
just as always, you choose enjoy the fear of deep

1322
05:02:12.240 --> 05:02:17.799
comfort being massaged.

1323
05:02:19.799 --> 05:02:28.119
Like me, enjoy.

1324
05:02:31.159 --> 05:02:53.119
The fear deep And all we're gonna do is blow

1325
05:02:53.200 --> 05:03:09.520
out some candles. In your mind, there are going to

1326
05:03:09.560 --> 05:03:19.479
be a hundred candles, and you're going.

1327
05:03:19.479 --> 05:03:28.799
To blow each one out individually, one by one, starting

1328
05:03:29.680 --> 05:03:30.400
at one hundred.

1329
05:03:31.479 --> 05:03:32.799
As I count down.

1330
05:03:37.799 --> 05:03:45.119
One way down to one, at least time I say

1331
05:03:45.319 --> 05:03:54.200
a number, you can imagine that candle in front of you,

1332
05:03:58.080 --> 05:04:07.159
and I'd like you to actually, sickly gently blow the

1333
05:04:07.360 --> 05:04:22.000
candle out, just it's not big blows, just a gentle,

1334
05:04:26.400 --> 05:04:35.880
and that candle will extinguish. And then I'll say the

1335
05:04:36.000 --> 05:04:37.000
next number.

1336
05:04:38.360 --> 05:04:47.799
We moved down, then you just blow that one out

1337
05:04:48.520 --> 05:04:48.959
as well.

1338
05:04:54.919 --> 05:05:03.439
And as we move down the numbers, you'll find yourself

1339
05:05:04.560 --> 05:05:07.319
feeding more, more relaxed.

1340
05:05:10.360 --> 05:05:11.159
If you need.

1341
05:05:12.680 --> 05:05:21.919
To sleep, you also find yourself becoming incredibly tired and sleeping.

1342
05:05:25.759 --> 05:05:33.240
In fact, you may struggle to blow out all one

1343
05:05:33.360 --> 05:05:37.560
hundred with these candles.

1344
05:05:44.520 --> 05:05:46.639
As you feel.

1345
05:05:49.240 --> 05:05:50.439
More and more.

1346
05:05:50.599 --> 05:06:19.639
Deeply relaxed, more more deeply tied, and the further go down,

1347
05:06:22.279 --> 05:06:23.040
the more.

1348
05:06:24.439 --> 05:06:38.360
Your mind starts to drift, you may find that stop

1349
05:06:38.599 --> 05:06:39.680
listening to me.

1350
05:06:41.000 --> 05:06:53.639
After a while, and even though that may be background

1351
05:06:53.880 --> 05:07:02.159
sounds where you are, you'll be aware of those sounds.

1352
05:07:05.080 --> 05:07:21.520
At the moment being may start just or even notice

1353
05:07:21.639 --> 05:07:39.840
them at all, because they're unimportant where I am.

1354
05:07:42.479 --> 05:07:47.159
Look at the sounds of the birds, it's all horrist

1355
05:07:47.240 --> 05:07:54.840
the pigeon who likes to say I know sometimes. And

1356
05:07:55.000 --> 05:08:05.560
there's the old playue that goes by maybe traffic trains

1357
05:08:05.880 --> 05:08:16.040
in the distance. And let's see, it is important.

1358
05:08:17.599 --> 05:08:32.479
Whatsoever or candles you blow out, the less important anything is,

1359
05:08:37.439 --> 05:08:40.240
or candles if you blow.

1360
05:08:40.119 --> 05:09:01.720
Out, the further you seem to move away, sounds, general.

1361
05:09:04.799 --> 05:09:13.200
Date, days, stuff seems to just bling away.

1362
05:09:15.240 --> 05:09:16.080
On its side.

1363
05:09:21.240 --> 05:09:22.639
She feel.

1364
05:09:25.680 --> 05:09:48.599
Calm with every candle blow out? The next number.

1365
05:09:50.959 --> 05:09:51.119
Did?

1366
05:09:51.439 --> 05:10:11.599
He may say, then by that candle out to so easy,

1367
05:10:16.479 --> 05:10:37.080
so simple. You're gonna start by introducing the first candle

1368
05:10:40.959 --> 05:10:59.560
some hundred, first candle US one hundred. When you blow

1369
05:10:59.799 --> 05:11:19.439
the candle out, you'll find immediately a light change in

1370
05:11:19.680 --> 05:11:27.880
how you feel, as well as a real sense of

1371
05:11:30.439 --> 05:12:06.599
positivity right within you. Relaxation, sleepiness, spending, starting one hundred,

1372
05:12:10.119 --> 05:13:20.599
I can't do nineteen nine ninety eight, can nine seven

1373
05:13:53.200 --> 05:19:14.680
ninety six, che sit night eight tone eight eight eight eight.

1374
05:20:08.639 --> 05:21:27.880
Nine five s h it.

1375
05:23:24.680 --> 05:24:26.520
Must six.

1376
05:24:40.360 --> 05:25:58.720
Cant sixty eight, seventy seven, seventy six, seventy five, candy

1377
05:26:01.599 --> 05:26:58.680
seventy four, candle, seventy three, candle seventy two, seventy one,

1378
05:27:19.599 --> 05:28:34.159
set set sixty nine, candle sixty eight, candle sixty seven,

1379
05:28:47.880 --> 05:29:53.880
candle sixty five, country sixty KNT sixty four, kinds sixty

1380
05:29:54.720 --> 05:32:00.560
thre can sixty sixty one, sixty fifty, unty fifty eight,

1381
05:32:15.759 --> 05:34:07.840
fifty fifty six candle fifty five, candle fifty four, fifty

1382
05:34:09.599 --> 05:34:57.880
three fifty fifty two.

1383
05:36:11.200 --> 05:37:44.520
Fifty two fifty four fourty eight.

1384
05:38:26.479 --> 05:39:01.959
Kiss six.

1385
05:39:34.200 --> 05:40:07.080
Five t.

1386
05:41:32.319 --> 05:42:57.799
FO sert sert at.

1387
05:43:31.759 --> 05:49:17.720
Thirty seven, thirty five such three no eight.

1388
05:50:13.959 --> 05:55:09.319
Wity seven thirty six, wait five show contri, wait.

1389
05:55:46.880 --> 05:56:16.439
Y see.

1390
05:57:08.479 --> 06:01:58.080
Sect stay, shhhh, t.

1391
06:02:02.319 --> 06:03:15.439
Y nine.

1392
06:05:13.880 --> 06:09:26.159
Shu, and.

1393
06:09:33.639 --> 06:09:46.080
Or let go of all of those thoughts, worries, concerns

1394
06:09:46.360 --> 06:09:53.119
about the past, thoughts about the future, and even things

1395
06:09:53.200 --> 06:09:54.560
you've been thinking about today.

1396
06:09:56.639 --> 06:09:57.360
Just let it all go.

1397
06:10:00.799 --> 06:10:08.479
Because none of it is useful in this moment. This

1398
06:10:08.759 --> 06:10:28.599
is your opportunity to just focus on feeling relaxed, allowing

1399
06:10:28.720 --> 06:10:36.680
yourself to get in touch with that natural sense of

1400
06:10:36.880 --> 06:10:45.479
peace that we all have within us. It's available for everyone.

1401
06:10:46.639 --> 06:10:51.560
It just sometimes takes a little bit of effort to

1402
06:10:51.759 --> 06:10:52.360
set up.

1403
06:10:52.360 --> 06:10:53.040
The right.

1404
06:10:55.279 --> 06:10:59.319
Time and place in order for you to just let go.

1405
06:11:02.919 --> 06:11:08.439
Because when you do, you decide to let go relax,

1406
06:11:11.000 --> 06:11:17.680
that's what your body starts to do because you've chosen.

1407
06:11:19.159 --> 06:11:26.159
You've chosen to just allow your body to unwind and

1408
06:11:26.279 --> 06:11:33.279
your mind starts to slow down. And it's a nice feeling.

1409
06:11:35.319 --> 06:11:38.479
It's a nice feeling at the beginning, just to know

1410
06:11:39.599 --> 06:11:50.200
that you have chosen to decide to relax deeply. Because

1411
06:11:50.439 --> 06:11:56.360
you've made that decision, your body or just follow suit,

1412
06:11:58.959 --> 06:12:03.599
because sometimes all the muscles in your body need is

1413
06:12:03.919 --> 06:12:13.520
just permission from you to relax, because so often we're busy,

1414
06:12:13.799 --> 06:12:17.959
we're going from here to there, we're walking around, and

1415
06:12:18.080 --> 06:12:25.400
we're doing stuff, and the body doesn't have any time

1416
06:12:25.880 --> 06:12:34.520
space to really relax deeply. So it kind of waits

1417
06:12:34.639 --> 06:12:39.759
for you to lead the way, waits for your permission.

1418
06:12:44.080 --> 06:12:44.759
And when you do.

1419
06:12:46.400 --> 06:12:51.680
Give your permission, you give the say. So when you

1420
06:12:51.840 --> 06:12:54.799
say okay, it's time.

1421
06:12:56.880 --> 06:12:59.720
For your body to let go.

1422
06:13:00.000 --> 06:13:08.560
Completely relax totally, your body just follows.

1423
06:13:11.279 --> 06:13:17.319
Somewhere like a breath of relief and relax.

1424
06:13:20.959 --> 06:13:24.840
Have feeling at the end of the day of very

1425
06:13:25.000 --> 06:13:27.959
physical day that you may experience.

1426
06:13:27.400 --> 06:13:28.080
In the past.

1427
06:13:29.200 --> 06:13:31.720
But you get home and you just sit down in

1428
06:13:31.799 --> 06:13:35.520
a chair, maybe you kick your shoes off and not

1429
06:13:35.840 --> 06:13:38.279
of feels so nice.

1430
06:13:40.159 --> 06:13:43.080
I know that you don't have to get up again.

1431
06:13:44.279 --> 06:13:47.599
For a little while at least if you choose, you

1432
06:13:47.680 --> 06:13:53.680
can just sit there for me an hour to have feels.

1433
06:13:56.360 --> 06:13:56.840
Blissen.

1434
06:14:01.080 --> 06:14:06.400
And just by sitting down like that, nobody knows that

1435
06:14:06.520 --> 06:14:12.479
it's time to relax. Nobody has been given permission from you.

1436
06:14:14.720 --> 06:14:23.000
Because it's a mindset in your mind. You're prepared.

1437
06:14:24.919 --> 06:14:26.759
To let go of everything.

1438
06:14:28.759 --> 06:14:36.400
And just completely allow all the stress of your body

1439
06:14:37.240 --> 06:14:38.119
to evaporate.

1440
06:14:41.840 --> 06:14:47.799
Any tensions can just gradually vanish.

1441
06:14:54.279 --> 06:15:05.959
It's almost like magic, really, because that sense of relaxation

1442
06:15:06.279 --> 06:15:12.279
in your body, it's a very natural state. It's not

1443
06:15:12.479 --> 06:15:17.319
something unusual. It may feel unusual when you first start

1444
06:15:17.400 --> 06:15:17.959
to relax.

1445
06:15:18.200 --> 06:15:22.200
You if you haven't really spent a lot of.

1446
06:15:22.279 --> 06:15:26.360
Time focusing and giving yourself this space.

1447
06:15:26.159 --> 06:15:31.680
To let go completely and relax, they seem most stalien,

1448
06:15:33.560 --> 06:15:34.119
but it isn't.

1449
06:15:35.680 --> 06:15:41.560
It's actually the most natural thing in the world to

1450
06:15:41.759 --> 06:15:51.919
lego completely, to relax totally, the most natural thing in

1451
06:15:52.000 --> 06:16:04.520
the world to allow yourself to feel really calm in

1452
06:16:04.639 --> 06:16:11.479
your mind, and it is almost like a literal unwinding.

1453
06:16:15.159 --> 06:16:20.639
It's like you press a button and all the tension

1454
06:16:21.000 --> 06:16:27.799
just releases. It's like a wheel, like a cog, like

1455
06:16:27.919 --> 06:16:31.959
the inside of a clock, just untwinding. And he's I

1456
06:16:32.319 --> 06:16:37.240
could see that the little wind up, not that it's used,

1457
06:16:38.119 --> 06:16:39.959
just going the opposite way.

1458
06:16:40.759 --> 06:16:46.080
The energy used to wind it up, and the energy

1459
06:16:46.799 --> 06:16:57.240
that frometic stress for energy gradually winding down, losing its power,

1460
06:16:58.599 --> 06:17:03.279
losing its string. There's a sense of.

1461
06:17:03.400 --> 06:17:15.200
Relaxation become stronger and deeper, and you may find that

1462
06:17:15.319 --> 06:17:22.639
the more relaxed you feel, your mind starts to wander.

1463
06:17:25.759 --> 06:17:30.840
Maybe you seem to stop listening to me.

1464
06:17:31.000 --> 06:17:37.000
For a while, your mind goes somewhere else, and you

1465
06:17:37.919 --> 06:17:43.080
realize you're listening to me again, and that was just

1466
06:17:43.240 --> 06:17:53.479
your mind drifted to sleep, which is quite natural, because

1467
06:17:53.560 --> 06:18:02.959
sometimes when we're stressed tense, we may actually be aware

1468
06:18:03.279 --> 06:18:08.040
of what we need, we physically emotionally.

1469
06:18:09.400 --> 06:18:17.080
Need. In this moment, when you allow your.

1470
06:18:17.000 --> 06:18:23.919
Body and mind to relax completely, you let go all.

1471
06:18:24.240 --> 06:18:33.759
Thoughts, concerns, worries, ideas, all them go, allow them to

1472
06:18:34.000 --> 06:18:41.560
drop into the floor. You start to.

1473
06:18:43.720 --> 06:18:55.000
Get in touch with the feelings of such relaxation. Feelings

1474
06:18:55.240 --> 06:19:03.279
so nice to be in touch with the calmness of

1475
06:19:03.439 --> 06:19:05.040
the different body parts.

1476
06:19:05.240 --> 06:19:10.119
As day become looser.

1477
06:19:11.439 --> 06:19:25.119
And looser, believe and your breathing scenes easier and more natural, effortless,

1478
06:19:28.400 --> 06:19:34.599
as they call it, industry your mouthful nose into your lungs,

1479
06:19:37.319 --> 06:19:45.680
breathing in comforts and relaxation, and then just breathing out

1480
06:19:45.880 --> 06:19:47.880
any excess.

1481
06:19:48.479 --> 06:19:57.319
Remain intentional stress for every part of your body and mind.

1482
06:20:01.040 --> 06:20:07.159
If you start to focus on your mind, maybe existed

1483
06:20:07.439 --> 06:20:17.000
things come to a standstill, maybe just much much lower

1484
06:20:17.720 --> 06:20:27.439
than before, because your mind is not really needed when

1485
06:20:27.639 --> 06:20:35.639
listening to my voice, chill out your mind to relax

1486
06:20:37.720 --> 06:20:45.720
just as deep as your body. And that's secreticity between

1487
06:20:47.319 --> 06:20:56.560
the relaxation of your body relaxation of your mind.

1488
06:20:58.919 --> 06:21:11.520
Let you know the feeling completely calm, beliefs, relaxed, real

1489
06:21:12.240 --> 06:21:22.759
is the great experience. Fear has.

1490
06:21:27.119 --> 06:21:28.200
So many.

1491
06:21:29.520 --> 06:21:31.799
Positive benefits.

1492
06:21:32.680 --> 06:21:38.799
For your body, mind, and your life. To be able

1493
06:21:38.919 --> 06:21:42.520
to go over everything.

1494
06:21:43.680 --> 06:21:47.840
And to relax completely.

1495
06:21:48.880 --> 06:21:59.080
You know, all parts, everybody and mind, even your body arised,

1496
06:22:02.599 --> 06:22:16.439
your hustle, surrised, he the skin that covers your body.

1497
06:22:18.959 --> 06:22:19.919
Is relaxed.

1498
06:22:25.040 --> 06:22:26.400
Every hair.

1499
06:22:29.479 --> 06:22:29.880
You have.

1500
06:22:31.840 --> 06:22:51.639
Also deeply rised, and your brain restarts to feel the benefits.

1501
06:22:52.880 --> 06:22:53.240
With this.

1502
06:22:54.759 --> 06:23:07.439
Heaven relaxation. Let's you focus on the side of your

1503
06:23:07.599 --> 06:23:13.959
scalp where your brain is. You can start to realize

1504
06:23:14.279 --> 06:23:23.000
and notice the benefits with your brain relax in deep.

1505
06:23:27.319 --> 06:23:28.759
Initial brain.

1506
06:23:29.919 --> 06:23:39.759
To tedious, to res to sense those messages to the

1507
06:23:39.959 --> 06:23:47.080
rest your body did to re.

1508
06:23:48.080 --> 06:24:14.639
Works deepain, relaxy more completely, letting of any remaining thoughts

1509
06:24:16.520 --> 06:24:23.840
of concerns just drop onto the floor.

1510
06:24:25.720 --> 06:24:35.240
Because they are not necessary in this moment, this moment.

1511
06:24:35.119 --> 06:24:47.560
In deep reaxation and calmness, feeling the brain.

1512
06:24:49.680 --> 06:25:12.639
Deep concentrated, feeling, calming, relaxing, every part of your brain.

1513
06:25:16.799 --> 06:25:30.880
Feazing sos and comfortable, so relaxed.

1514
06:25:32.000 --> 06:25:33.400
And be soul.

1515
06:25:36.639 --> 06:25:49.720
Your brain feels sunlight that's unhealthy. That sense of deep

1516
06:25:51.159 --> 06:26:03.240
deep comfort breathing does allow you to enjoy.

1517
06:26:04.919 --> 06:26:14.479
Those ever increase in sensations of comfort that is spreading

1518
06:26:16.000 --> 06:26:28.119
throughout your body, relaxing each and every muscle your body.

1519
06:26:32.400 --> 06:26:46.240
Deeper, deeper, much more deeper than before.

1520
06:26:49.959 --> 06:27:01.119
Much condiment spreading through your body.

1521
06:27:02.200 --> 06:27:11.880
Mind, be so peaceful, calm.

1522
06:27:14.439 --> 06:27:14.520
So.

1523
06:27:20.159 --> 06:27:36.319
Peaceful, a repot your body, let it go and everything

1524
06:27:37.639 --> 06:27:46.840
and everything so peaceful car.

1525
06:27:50.040 --> 06:27:52.319
So react.

1526
06:27:57.599 --> 06:28:02.119
Every second the posies.

1527
06:28:04.840 --> 06:28:23.279
Fill d d PO, lass, d PA, d.

1528
06:28:25.439 --> 06:28:33.319
Les, circum.

1529
06:28:36.919 --> 06:28:44.080
B form so very peace.

1530
06:28:47.639 --> 06:28:58.159
You had built duties such base, compact.

1531
06:28:59.759 --> 06:29:03.119
For great all the time.

1532
06:29:05.919 --> 06:29:17.279
Such peace and comfort spreading through your body, you mind.

1533
06:29:19.599 --> 06:29:36.319
Deeper deeper, such comforts spreading and sinking deeper into a

1534
06:29:37.040 --> 06:29:44.279
remuso ebody, sudy, feel.

1535
06:29:46.560 --> 06:29:56.240
Amazing, so relaxed, sy so.

1536
06:30:01.000 --> 06:30:11.880
So peace. Letting go.

1537
06:30:21.159 --> 06:30:27.639
And do a body scan, focusing on firstly how you

1538
06:30:27.880 --> 06:30:33.479
feel in your body, not trying to change how you feel,

1539
06:30:34.639 --> 06:30:39.599
not trying to relax, not trying to move away from

1540
06:30:39.680 --> 06:30:48.200
any discomfort or stress or tension. Just accepting, observing and

1541
06:30:48.439 --> 06:30:53.040
accepting how you feel in the different parts of your body,

1542
06:30:55.040 --> 06:30:59.520
Just allowing yourself to be exactly as you are.

1543
06:31:03.400 --> 06:31:11.479
To notice to get in touch with how you actually

1544
06:31:11.599 --> 06:31:18.639
feel in this moment. Start off.

1545
06:31:20.880 --> 06:31:29.959
By focusing on your hands. Just be aware of your hands,

1546
06:31:35.680 --> 06:31:40.119
like you to move your hands around, Just maybe move

1547
06:31:40.159 --> 06:31:45.759
your fingers a little bit. I've been in closer your

1548
06:31:45.840 --> 06:31:53.400
hands very gently, just so thing you can get in

1549
06:31:53.560 --> 06:32:05.759
touch with how your hands and your fingers felt, very

1550
06:32:06.880 --> 06:32:24.840
very slow movements. Focusing now on your feet, if you

1551
06:32:25.000 --> 06:32:29.279
can just do kind of an equivalent with your feet

1552
06:32:30.639 --> 06:32:37.200
you've just done with your hands. Maybe turn in your ankles,

1553
06:32:39.319 --> 06:32:48.959
leaving your feet around, living your toes gently, only very

1554
06:32:50.959 --> 06:33:00.959
gently and very slowly, noticing how your feet feel.

1555
06:33:02.639 --> 06:33:03.639
In this moment.

1556
06:33:10.560 --> 06:33:16.680
Focusing now on your eyes, I'd like you to just

1557
06:33:18.360 --> 06:33:24.159
focus on your eyelids. Maybe you can open and close

1558
06:33:24.240 --> 06:33:28.400
your eyes a couple of times. Do you get in

1559
06:33:28.639 --> 06:33:32.720
touch with how you feel when you do close your eyes?

1560
06:33:34.880 --> 06:33:41.279
The muscle changes in your eyes when you do close them.

1561
06:33:44.119 --> 06:33:49.880
Maybe you're raising your eyebrows. It stretches the tops of

1562
06:33:50.000 --> 06:34:00.840
your eyes. Perhaps squint in your eyes, scrunch up your eyes,

1563
06:34:02.000 --> 06:34:09.240
just so you can really get in touch all aspects

1564
06:34:10.680 --> 06:34:15.599
of how your eyes feel.

1565
06:34:18.080 --> 06:34:33.639
Right now. Now focusing on your thighs, then you know

1566
06:34:33.680 --> 06:34:39.000
it just starts you to gently tense your thighs, just

1567
06:34:39.959 --> 06:34:49.200
very very gently, just enough so you can become.

1568
06:34:50.360 --> 06:35:01.439
More attuned to the physical sensation of your upper legs,

1569
06:35:03.639 --> 06:35:12.439
the front of your thighs, and the backs of your thighs, noticing.

1570
06:35:14.119 --> 06:35:31.159
And observing how your thighs fear right now, moving your

1571
06:35:31.360 --> 06:35:39.680
focus to the back of your neck, just noticing the

1572
06:35:39.840 --> 06:35:46.439
back of your neck the muscles. Of course, they lead

1573
06:35:46.680 --> 06:35:48.200
to the side of your neck.

1574
06:35:49.680 --> 06:35:54.759
They also lead to the top of your back, which

1575
06:35:54.959 --> 06:36:00.360
leads to your shoulders. So as your focus on the

1576
06:36:00.520 --> 06:36:06.080
back of your neck, maybe you can move your head

1577
06:36:07.000 --> 06:36:14.759
gently upwards as if you're looking up. Maybe moving your

1578
06:36:14.840 --> 06:36:22.639
head down as if you're looking down. Perhaps moving your

1579
06:36:22.720 --> 06:36:29.000
head side to side, right, left, but only.

1580
06:36:30.520 --> 06:36:41.240
Very slowly, very gently. I'm not trying to force anything.

1581
06:36:43.000 --> 06:36:52.200
It has to be very very gentle, just so you

1582
06:36:52.360 --> 06:36:55.759
can be more.

1583
06:36:57.479 --> 06:37:09.400
In touch with the feelings, with the sensations, the physical sensations,

1584
06:37:09.599 --> 06:37:13.400
and how the back of your neck.

1585
06:37:14.759 --> 06:37:29.080
Feels. Right now, as we now focus.

1586
06:37:31.439 --> 06:37:36.599
On the tops of your arms, the parts where your

1587
06:37:36.799 --> 06:37:41.919
biceps and dry steps on between your elbow and your shoulders.

1588
06:37:45.720 --> 06:37:50.599
To focus on those parts, the tops of your arms,

1589
06:37:52.799 --> 06:38:00.959
you may like to just tense the very very gently

1590
06:38:02.840 --> 06:38:14.520
and slowly, so you're not straining or putting any pressure whatsoever.

1591
06:38:15.439 --> 06:38:25.560
On your arms. It's just slowly can gain more of

1592
06:38:25.639 --> 06:38:35.959
a sense of how your upper arms of feeling in

1593
06:38:36.159 --> 06:38:48.240
this moment, just noticing as you gently, very gently.

1594
06:38:49.720 --> 06:39:01.040
And slowly tighten the muscles and they're gonna go. Notice

1595
06:39:03.200 --> 06:39:20.200
how the tops of your arms feel right now, our focus.

1596
06:39:22.919 --> 06:39:30.479
On your stomach, the area the lower aptoment area below

1597
06:39:30.560 --> 06:39:35.360
your belly button, living all the way down.

1598
06:39:38.560 --> 06:39:48.279
To your hips, just a part of your grind. Maybe

1599
06:39:48.520 --> 06:39:52.959
you're able to dense these muscles.

1600
06:39:54.279 --> 06:40:03.680
In that area very very japly. It's slowly.

1601
06:40:09.360 --> 06:40:13.759
If that's a difficult thing to do, maybe it can

1602
06:40:13.959 --> 06:40:24.680
just your body pushing the stomach up, maybe moved a

1603
06:40:24.759 --> 06:40:29.919
little bit of a side least no hips, Just.

1604
06:40:32.279 --> 06:40:41.720
Get in she hell, your lower up to an area.

1605
06:40:45.200 --> 06:40:47.279
Is feeling.

1606
06:40:49.599 --> 06:41:05.439
In this moment, just the same physical sensations.

1607
06:41:06.880 --> 06:41:09.200
With your lower abdomen.

1608
06:41:19.520 --> 06:41:23.599
As you live. Your attention.

1609
06:41:25.520 --> 06:41:35.479
To your mouth, not to see in your lips, then

1610
06:41:35.599 --> 06:41:43.799
inside your mouth, your teeth, comes your tongue.

1611
06:41:53.439 --> 06:41:54.639
Just not to sad.

1612
06:41:56.040 --> 06:41:59.400
Have your tongue and your mouth feels.

1613
06:42:02.000 --> 06:42:03.439
It. May help by.

1614
06:42:05.400 --> 06:42:12.680
Moving your tongue around your mouth, living to your left,

1615
06:42:14.439 --> 06:42:20.119
maybe pressing it gently against the side of your mouth,

1616
06:42:21.680 --> 06:42:26.599
and then to the right, gently to the side of

1617
06:42:26.720 --> 06:42:34.119
your mouth, perhaps pressing up against it the top of

1618
06:42:34.200 --> 06:42:38.439
your mouth, and then down gently.

1619
06:42:40.000 --> 06:42:41.479
Against the bottom of your.

1620
06:42:41.439 --> 06:42:47.919
Mouth, always very slowly.

1621
06:42:50.799 --> 06:42:52.040
And a very.

1622
06:42:54.479 --> 06:42:55.799
Very gentle.

1623
06:43:00.240 --> 06:43:01.759
So you can't.

1624
06:43:05.040 --> 06:43:28.799
Be aware how you feel in your mouth area. Now

1625
06:43:33.639 --> 06:43:49.919
to focus on your wrists, I'm gonna ask you to

1626
06:43:50.119 --> 06:43:55.959
maybe just rotting your wrists.

1627
06:43:57.680 --> 06:44:08.279
In your hands a circular muss very chackly and slowly,

1628
06:44:11.040 --> 06:44:14.279
just sightly, can.

1629
06:44:19.959 --> 06:44:39.040
Feel the sensations that you are currently experiences in your risks,

1630
06:44:43.080 --> 06:44:44.599
perhaps smooth.

1631
06:44:44.439 --> 06:44:55.919
In your hands, up and down the game, very very

1632
06:44:56.479 --> 06:45:37.759
chaently chet start turp, seve.

1633
06:45:41.919 --> 06:45:58.439
Low back, the back parts just above your hips where

1634
06:45:58.479 --> 06:46:11.080
your coxis are the whole area which also really does

1635
06:46:11.279 --> 06:46:18.279
include the side of your body, because those muscles are

1636
06:46:18.639 --> 06:46:30.560
very much connected as those muscles also remove into your hyperia,

1637
06:46:31.560 --> 06:46:47.279
connecting to your buttics sides of your hips. And if

1638
06:46:47.360 --> 06:46:56.759
you're physically able to do so, maybe you can very

1639
06:46:57.119 --> 06:47:09.759
generally just your body and slightly, very slowly.

1640
06:47:12.240 --> 06:47:31.119
Some side to side, just enough to gauge how you feel.

1641
06:47:33.479 --> 06:47:52.479
Your low back, perhaps sickly, your hips gently up and down,

1642
06:47:56.240 --> 06:48:15.599
gently slowly, in order be touch with physical sensations.

1643
06:48:16.000 --> 06:48:17.200
Of your lower back.

1644
06:48:34.520 --> 06:48:42.159
Renob your attension.

1645
06:48:45.240 --> 06:48:46.439
To your jure.

1646
06:48:49.400 --> 06:48:56.680
An area of function or why help then area is on?

1647
06:49:00.200 --> 06:49:16.479
Oh love your jaw, you jest it's a gay di sime.

1648
06:49:18.200 --> 06:49:25.000
Gently open your mouth wide.

1649
06:49:25.560 --> 06:49:36.080
I stretch it just very gently and slowly, opening your

1650
06:49:36.200 --> 06:49:45.959
mouth and encis in your mouth very gently.

1651
06:49:47.840 --> 06:50:03.799
And slowly. Sorry, you can't eight touch.

1652
06:50:11.319 --> 06:50:12.919
Joe fans.

1653
06:50:43.080 --> 06:50:47.840
To sit down just there.

1654
06:50:57.959 --> 06:51:05.599
I hate to day want to move your chest because

1655
06:51:05.680 --> 06:51:17.479
in love every time you brain live spy gently.

1656
06:51:18.799 --> 06:51:20.840
And spery.

1657
06:51:22.560 --> 06:51:37.680
Automatically with each bread you take as you focus on

1658
06:51:38.319 --> 06:52:24.919
the chest fils when you pray, believe in your focus

1659
06:52:26.919 --> 06:52:43.720
to your forums. John Albis, maybe you a very checkly

1660
06:52:45.639 --> 06:52:54.200
and sly dance the muscles in your farms.

1661
06:52:57.080 --> 06:52:59.040
How we need to die in the.

1662
06:52:59.200 --> 06:53:15.319
Film outwords as well, very jack.

1663
06:53:19.880 --> 06:53:47.919
And fly jacky and softly s fours.

1664
06:53:50.360 --> 06:53:51.159
Dilpos.

1665
06:54:10.799 --> 06:54:20.000
Focus the rest of your bank.

1666
06:54:24.240 --> 06:54:25.200
Upper back.

1667
06:54:29.400 --> 06:54:54.840
And the middle the middle band again this sparted body. Also,

1668
06:54:55.599 --> 06:55:12.119
every time breed, I know how to sad. Usually I

1669
06:55:12.439 --> 06:55:13.439
should sa.

1670
06:55:16.319 --> 06:55:19.479
Of a back in the mid or a back.

1671
06:55:23.400 --> 06:55:25.360
Can rely fail.

1672
06:55:27.560 --> 06:55:30.000
That cha't.

1673
06:55:35.840 --> 06:56:29.479
And your focus et aera but es.

1674
06:56:31.599 --> 06:57:09.200
Cry that muscles had bays mid section just side the

1675
06:57:09.400 --> 06:57:28.479
same how my hips fail. Right now you can.

1676
06:57:31.000 --> 06:57:37.959
Very very gently leave my hips.

1677
06:57:42.479 --> 06:57:45.000
Maybe side to side.

1678
06:57:46.000 --> 06:57:48.360
And gently hint.

1679
06:57:50.959 --> 06:58:13.759
Sah yah.

1680
06:58:36.560 --> 06:58:54.000
Everything starts to slow down, including the thoughts in your mind.

1681
06:58:55.439 --> 06:59:05.599
And your mind itself just starts to gradually. It doesn't

1682
06:59:05.639 --> 06:59:13.200
have to be instant, but just gradually starting too. It's

1683
06:59:13.240 --> 06:59:22.319
almost like time is storing chin. It's a slower pace

1684
06:59:24.799 --> 06:59:29.959
to maybe what you're used to in your day to

1685
06:59:30.119 --> 06:59:52.119
day life. It's a slower movement of energy, very.

1686
06:59:56.319 --> 07:00:04.759
Small movements which make up the larger movements. This is

1687
07:00:04.840 --> 07:00:05.599
always the case.

1688
07:00:08.959 --> 07:00:13.400
Now, when you move your hand, it might seem like

1689
07:00:13.520 --> 07:00:18.840
it's one movement, but it's lots of minute different muscles

1690
07:00:19.119 --> 07:00:29.880
moving in accordance with each other. And what happens in

1691
07:00:30.639 --> 07:00:35.639
this space that we're sharing is.

1692
07:00:40.959 --> 07:00:47.400
We move from that big.

1693
07:00:51.840 --> 07:01:08.880
Movement into those smaller movements. Starting to focus on how

1694
07:01:09.000 --> 07:01:16.279
your body feels, not just as a whole, not just oh,

1695
07:01:16.319 --> 07:01:20.880
i'm feeling this way. I'm feeling stressed or tense, or

1696
07:01:21.360 --> 07:01:26.560
I'm feeling relaxed and calm. I'm feeling this way, I'm

1697
07:01:26.599 --> 07:01:38.040
feeling that way. Starting to notice that your body begins

1698
07:01:38.119 --> 07:01:54.200
to present to you small feelings around your body, small

1699
07:01:54.720 --> 07:02:14.680
physical sensations, legs, whether pleasurable or not. Maybe resisting the

1700
07:02:14.840 --> 07:02:22.919
temptation to label them or to judge them, those feelings,

1701
07:02:25.159 --> 07:02:29.720
just thinking them, thinking about them is just being neutral,

1702
07:02:32.279 --> 07:02:48.720
just feelings, not being particularly concerned, just noticing what your body.

1703
07:02:51.200 --> 07:03:05.080
Is telling you. Things in your arms, instead of feeling

1704
07:03:05.240 --> 07:03:09.799
the hole of the arm, maybe notice those.

1705
07:03:11.599 --> 07:03:25.439
Individual feelings all those different muscles and the skin, the

1706
07:03:25.720 --> 07:03:31.880
hairs of your arms, all the internal parts of your arms,

1707
07:03:32.000 --> 07:03:51.279
the veins, the bones, just being aware of maybe your

1708
07:03:51.400 --> 07:03:59.520
elbow on your right arm has a certain feeling. Maybe

1709
07:03:59.759 --> 07:04:01.240
you're left wrist.

1710
07:04:03.040 --> 07:04:26.000
Also has its own individual physical sensation. What about your

1711
07:04:26.119 --> 07:04:32.080
forearm on your right arm, your right forearm.

1712
07:04:39.439 --> 07:04:45.520
There may not be any particular feeling that you could

1713
07:04:45.599 --> 07:04:53.479
even give a name to, may not feel like anything

1714
07:04:54.479 --> 07:05:04.680
other than just a feeling. You know, it's there. The

1715
07:05:04.799 --> 07:05:10.680
feelings in your shoulders. Perhaps your shoulders when you think

1716
07:05:10.720 --> 07:05:15.520
about them, kind of almost like they're the same, you know,

1717
07:05:16.759 --> 07:05:18.279
the same feeling.

1718
07:05:19.680 --> 07:05:23.000
Almost like you both of your shoulders are just one thing.

1719
07:05:24.799 --> 07:05:25.680
Of course they're not.

1720
07:05:34.360 --> 07:05:39.680
And when you focus on your left shoulder and then

1721
07:05:39.759 --> 07:05:46.360
on your right shoulder, maybe find that you move the

1722
07:05:46.520 --> 07:05:49.959
muscles a little bit, maybe tense the.

1723
07:05:50.040 --> 07:05:58.680
Muscles gently, noticing the.

1724
07:05:58.759 --> 07:06:30.040
Difference in each shoulder. Your lower back, the left side

1725
07:06:30.159 --> 07:06:33.720
of your lower back and the right side of your

1726
07:06:33.799 --> 07:06:45.959
lower back, of course that connection to your buttocks and

1727
07:06:46.119 --> 07:06:58.040
to your hips, and also moving up into the middle

1728
07:06:58.080 --> 07:07:11.759
of your back. And sometimes like right now, actually I

1729
07:07:11.880 --> 07:07:15.479
want to focus on their part. When I focused on

1730
07:07:15.599 --> 07:07:21.400
my buttocks and then I focused on the middle of

1731
07:07:21.479 --> 07:07:24.360
my back. It almost felt like the muscles in my

1732
07:07:24.520 --> 07:07:34.479
lower back were being stretched very gently, just stretched a

1733
07:07:34.560 --> 07:07:42.680
little bit. Even though I wasn't doing anything to try

1734
07:07:43.000 --> 07:07:48.119
to stretch your lower back, it just seemed to happen.

1735
07:07:49.319 --> 07:08:00.240
The feeling of very gently stretching your lower back act

1736
07:08:06.159 --> 07:08:27.200
comes along. I have feeling in your chest, just noticing

1737
07:08:31.599 --> 07:08:40.400
what sensations you are experiencing in your chest right now.

1738
07:08:52.840 --> 07:08:56.639
And there's so much of the chest because there's the

1739
07:08:56.759 --> 07:09:00.959
collar bone leading to the chest. You've got the chest bone,

1740
07:09:04.240 --> 07:09:08.599
You've got the muscles in your chest.

1741
07:09:11.400 --> 07:09:13.240
Of course, if you're female.

1742
07:09:13.439 --> 07:09:20.599
There's possibly the breasts. If you're male, you've got the

1743
07:09:23.479 --> 07:09:26.720
different Well might not make different these days, but.

1744
07:09:28.880 --> 07:09:30.040
There may be more.

1745
07:09:31.759 --> 07:09:38.040
Muscles at the top of the chest, but at the

1746
07:09:38.200 --> 07:09:41.919
side underneath it's pretty much the same.

1747
07:09:42.720 --> 07:09:45.759
Whether you're a man or a woman. There's muscles there,

1748
07:09:47.119 --> 07:09:48.599
muscles that stretch.

1749
07:09:48.319 --> 07:09:53.919
Out to your back as well as breast tissue stretches

1750
07:09:54.520 --> 07:10:01.759
and moves into your back. To just being aware of

1751
07:10:01.880 --> 07:10:22.919
your chest, being with whatever feeling there is in your chest.

1752
07:10:38.400 --> 07:10:41.599
And when I noticed that I focus on my chest,

1753
07:10:45.959 --> 07:10:46.680
I feel it.

1754
07:10:46.919 --> 07:10:51.360
In my back and my upper back. I mean, I

1755
07:10:51.439 --> 07:10:54.439
guess the obvious reason would be because you know, I'm

1756
07:10:54.520 --> 07:11:05.400
breathing hm in and it stretches my chest and my

1757
07:11:05.520 --> 07:11:06.599
back at the same time.

1758
07:11:14.479 --> 07:11:15.520
It feels.

1759
07:11:18.400 --> 07:11:27.040
It feels okay, it doesn't feel.

1760
07:11:29.720 --> 07:11:36.040
A little bit of pain in my right chest A

1761
07:11:36.080 --> 07:11:42.200
little bit not pain, but a little discomfort, maybe stiffness possibly,

1762
07:11:42.759 --> 07:11:49.880
I don't know. I notice my shoulders also.

1763
07:11:51.240 --> 07:11:51.919
Watching to.

1764
07:11:54.240 --> 07:11:58.880
Flex for some reason. I think that's probably part of

1765
07:11:59.080 --> 07:12:07.639
my other back. Can that connection between my shoulders map

1766
07:12:07.840 --> 07:12:13.200
back because I can move my shoulders and stretch the

1767
07:12:13.360 --> 07:12:20.599
muscles in my back moving the shoulders backwards were up,

1768
07:12:22.639 --> 07:12:26.439
which then moves. I think it's the scapulous.

1769
07:12:28.400 --> 07:12:46.080
In your back. It feels quite nice. Actually, a good

1770
07:12:46.119 --> 07:12:49.479
thing about this is you can, if you want to,

1771
07:12:50.200 --> 07:12:59.360
you can just flex or stimulate.

1772
07:13:02.400 --> 07:13:09.040
The various muscles in your body gently in order to

1773
07:13:09.159 --> 07:13:19.919
get more of a sense of how they feel and

1774
07:13:20.040 --> 07:13:29.319
when you're relaxing. When you do tense and muscle, then

1775
07:13:29.439 --> 07:13:34.599
you let it go and let it relax. It relaxes.

1776
07:13:36.680 --> 07:13:40.040
Way more than it would normally.

1777
07:13:45.159 --> 07:13:47.240
You have to feel.

1778
07:13:49.119 --> 07:13:50.240
That you're able to do that.

1779
07:13:51.880 --> 07:13:55.639
There's no point in doing it if there's an issue

1780
07:13:57.560 --> 07:14:03.000
with the per part of your body. You need to

1781
07:14:03.080 --> 07:14:13.520
be gentle with yourself at all times when lax in deeply,

1782
07:14:16.520 --> 07:14:31.759
it's important to be kind to yourself. As you notice

1783
07:14:31.959 --> 07:14:43.040
your mind. How much has your mind slowed down since

1784
07:14:43.159 --> 07:14:46.119
we started this recording.

1785
07:15:02.159 --> 07:15:03.240
How came.

1786
07:15:06.880 --> 07:15:08.200
And peaceful.

1787
07:15:09.319 --> 07:15:19.479
Is your mind right now? We have nothing to think about.

1788
07:15:21.720 --> 07:15:28.880
And just my voice to listen to. Because you know

1789
07:15:29.400 --> 07:15:40.360
the intention behind this recording, this relaxation. At the very least,

1790
07:15:41.919 --> 07:15:46.479
for you to feel more relaxed at the end of

1791
07:15:46.520 --> 07:15:54.759
the recording than you did at the beginning. At the

1792
07:15:54.959 --> 07:16:08.680
very least, mind to slow down because your body continues

1793
07:16:10.720 --> 07:16:27.319
to relax, because that's what you want to happen. That's

1794
07:16:27.439 --> 07:16:30.080
what you expect.

1795
07:16:33.599 --> 07:16:34.560
To happen.

1796
07:16:40.319 --> 07:16:58.279
For relaxation to fill your body, maybe calm in your

1797
07:16:58.439 --> 07:17:07.279
mind to the point of boredom when you start maybe

1798
07:17:07.759 --> 07:17:50.520
to drift away. Drifting it's almost as if you are

1799
07:17:53.720 --> 07:18:01.880
moving further away from your body in your mind, just

1800
07:18:02.240 --> 07:18:14.040
leaving them there. Kind of liking it an escape pod

1801
07:18:14.799 --> 07:18:19.040
in a spaceship a movie, a space movie, you know.

1802
07:18:19.159 --> 07:18:23.159
When it gets a little part in it. Since the

1803
07:18:23.319 --> 07:18:37.279
month far away from the spaceship, save.

1804
07:18:38.720 --> 07:18:39.560
To dream.

1805
07:18:47.759 --> 07:20:20.919
And continue to relax s a peace and the peace

1806
07:20:42.159 --> 07:20:43.799
and focusing on that.

1807
07:20:46.000 --> 07:20:56.400
Feeling of those individual belonds.

1808
07:20:56.520 --> 07:20:59.000
Of your body that's.

1809
07:21:01.759 --> 07:21:20.919
Relaxing. One by one, you may find that every now

1810
07:21:21.000 --> 07:21:30.479
and then he realized that you were listening.

1811
07:21:31.759 --> 07:21:38.959
To my voice, be gives your mind started to imagine.

1812
07:21:40.720 --> 07:21:47.080
Something different, maybe started to.

1813
07:21:49.319 --> 07:22:00.479
Almost move into some kind of a dreamy state, and

1814
07:22:00.560 --> 07:22:01.560
then you become.

1815
07:22:01.279 --> 07:22:03.080
Aware of my voice again.

1816
07:22:06.680 --> 07:22:13.240
And even though you may want to focus on my voice,

1817
07:22:13.959 --> 07:22:21.360
you may also wish to allow your mind to just

1818
07:22:21.720 --> 07:22:41.599
drift naturally into that space and comfort and safety. As

1819
07:22:41.680 --> 07:22:43.159
you feel.

1820
07:22:50.720 --> 07:23:05.080
Warm comfort spreading through your body like a warm covering you.

1821
07:23:07.360 --> 07:23:29.479
Champlin, keeping your body at just the perfect temperature. And

1822
07:23:29.680 --> 07:23:41.560
even if you can hear background sounds, they just don't

1823
07:23:41.799 --> 07:23:45.279
seem to matter anymore.

1824
07:23:50.639 --> 07:23:52.040
There's that sense of.

1825
07:23:54.720 --> 07:24:11.560
Peace spreads through your mind like a gentle breeze, yet

1826
07:24:11.720 --> 07:24:24.200
strong enough to blow away all negativity, strong enough to

1827
07:24:27.639 --> 07:24:37.759
remove from your mind any anxiety or stress that was

1828
07:24:37.959 --> 07:24:53.000
there before, and blow away any other thoughts or feelings

1829
07:24:53.439 --> 07:25:13.720
that just don't fit with the sense relaxation that.

1830
07:25:18.840 --> 07:25:28.560
Is filling your body and your mind.

1831
07:25:43.159 --> 07:25:48.840
Unless you focus on your mind and count down from

1832
07:25:49.639 --> 07:26:02.360
ten down to one. With each number, your mind will

1833
07:26:02.439 --> 07:26:29.200
become slightly relaxed, just just slightly. From ten down to nine,

1834
07:26:30.000 --> 07:26:37.479
just a slime moment. Nine down to eight, just another

1835
07:26:39.360 --> 07:26:54.159
small change in how you feel. Eight down to seven.

1836
07:26:56.880 --> 07:27:01.319
I have feeling this is a gag, almost like a

1837
07:27:01.840 --> 07:27:09.119
gap that starts to get wider, the gap between those

1838
07:27:10.040 --> 07:27:19.119
feelings that you used to have in your mind compared

1839
07:27:19.200 --> 07:27:26.000
to the feelings you have that growing now, feelings of

1840
07:27:26.200 --> 07:27:36.000
comfort and security and confidence, and the gap will become

1841
07:27:36.159 --> 07:27:41.799
the wider. Made down to seven, seven, down to six.

1842
07:27:45.560 --> 07:27:50.639
When you get to five, your mind will start to

1843
07:27:52.000 --> 07:28:05.720
have a certain physical sensations, like there's a magnet outside

1844
07:28:05.840 --> 07:28:12.159
of your head sucking the tension and stress and any

1845
07:28:12.279 --> 07:28:19.840
remaining feelings that you don't want, sucking them out through

1846
07:28:19.919 --> 07:28:20.520
your skull.

1847
07:28:26.319 --> 07:28:27.880
And then down to fur.

1848
07:28:29.639 --> 07:28:36.360
You can start to really experience that sense of not

1849
07:28:36.680 --> 07:28:52.520
just emptiness, but space, a place full of fresh air, place.

1850
07:28:52.279 --> 07:28:53.959
Where you can stretch.

1851
07:28:57.439 --> 07:28:59.959
It's almost as if as you go down to four

1852
07:29:00.919 --> 07:29:07.040
and three, your mind is expanding, with this sense.

1853
07:29:09.639 --> 07:29:11.040
Of peace.

1854
07:29:12.360 --> 07:29:22.680
And tranquility growing as it moved down to When you

1855
07:29:22.759 --> 07:29:25.840
get to one, mind.

1856
07:29:28.840 --> 07:29:37.880
Just feels exactly how you want to feel, almost.

1857
07:29:40.520 --> 07:29:42.119
Perfect fear, then.

1858
07:29:47.759 --> 07:29:48.240
Maybe a.

1859
07:29:51.360 --> 07:29:52.639
Sensation that.

1860
07:29:54.200 --> 07:29:55.680
You'd like to keep.

1861
07:29:58.680 --> 07:30:01.959
A place that's safe, where.

1862
07:30:03.279 --> 07:30:21.520
Nothing can affect you at all, and you.

1863
07:30:21.599 --> 07:30:27.680
Can stay in that that space of comfort and confidence,

1864
07:30:30.400 --> 07:30:32.880
confident in your own ability.

1865
07:30:34.799 --> 07:30:41.279
To create this space and this fear of comfort within

1866
07:30:41.560 --> 07:30:42.919
your own mind.

1867
07:30:44.240 --> 07:30:46.799
Just by counting ten.

1868
07:30:48.360 --> 07:30:49.080
Down to one.

1869
07:30:53.639 --> 07:30:58.159
And this is something that you can do yourself when

1870
07:30:58.240 --> 07:31:05.479
you're on your own, a time when you can maybe

1871
07:31:05.720 --> 07:31:14.319
sit down, maybe just for a few minutes, close your eyes.

1872
07:31:17.880 --> 07:31:29.240
It just counts slowly from ten down to one. The

1873
07:31:29.639 --> 07:31:42.400
very experience these feelings in your mind, and when you

1874
07:31:42.639 --> 07:31:46.400
feel that way in your mind, your.

1875
07:31:46.400 --> 07:32:02.759
Body copies your mind and the feelings bread through your spine.

1876
07:32:04.000 --> 07:32:08.919
Then you nervous system into every band of your body,

1877
07:32:11.000 --> 07:32:25.200
travels through your blood stream, heathing and relaxing every article

1878
07:32:25.360 --> 07:32:43.240
of your existence. We can practice this a few times

1879
07:32:47.959 --> 07:32:50.959
before the end of the recording, and then you can

1880
07:32:52.479 --> 07:32:58.520
practice on your own, and each time you count from

1881
07:32:58.680 --> 07:33:11.119
ten out one, the feelings of comfort, calmness, and deep

1882
07:33:13.200 --> 07:33:18.360
deep relaxation becomes stronger.

1883
07:33:19.840 --> 07:33:20.720
Deeper.

1884
07:33:27.000 --> 07:33:36.119
Feeling your mind and your brain with these positive chemicals

1885
07:33:38.240 --> 07:33:48.360
spread through your body, relaxing you so quickly, relaxing your

1886
07:33:48.439 --> 07:34:00.159
whole body and mind so very, very easy, just the

1887
07:34:00.240 --> 07:34:01.520
way counting.

1888
07:34:03.000 --> 07:34:14.400
Ten down to one. So I'm gonna do now, I'm

1889
07:34:14.400 --> 07:34:15.400
gonna count.

1890
07:34:15.159 --> 07:34:19.560
From ten down to one. I'd like you to repeat

1891
07:34:19.759 --> 07:34:26.639
the number after me. So when I say ten, you

1892
07:34:26.680 --> 07:34:37.720
can just repeat to yourself ten you can just notice,

1893
07:34:38.360 --> 07:34:47.119
be aware of how you feel in your mind and

1894
07:34:47.279 --> 07:34:56.680
your body. Then when I say nine, you can repeat

1895
07:34:57.880 --> 07:35:13.159
to yourself nine a game, noticing increase in comfort and

1896
07:35:15.319 --> 07:35:26.520
calmness in your mind and in your body. The same

1897
07:35:26.759 --> 07:35:28.040
and the same eight.

1898
07:35:30.840 --> 07:35:46.520
When I say seven, six, let's say five, four, When

1899
07:35:46.560 --> 07:36:00.840
I say three two. Lastly, when I say one, you

1900
07:36:00.919 --> 07:36:10.479
can be that number. Now.

1901
07:36:10.599 --> 07:36:14.520
Of course, when you do this on your own.

1902
07:36:15.840 --> 07:36:20.799
Without listening to me, you can say the numbers or

1903
07:36:20.880 --> 07:36:28.000
whatever speed that you feel is necessary.

1904
07:36:29.000 --> 07:36:35.439
For you. So if you can adapt so you feel

1905
07:36:35.680 --> 07:36:42.200
you want to say the numbers ten out one faster

1906
07:36:42.799 --> 07:36:46.319
than I do, then you go ahead and do that.

1907
07:36:47.240 --> 07:36:50.919
Or if you feel when you do it yourself that

1908
07:36:51.040 --> 07:36:57.040
you'd like to have more or space between the numbers,

1909
07:36:59.639 --> 07:37:06.040
maybe take a lot longer to get from ten all

1910
07:37:06.560 --> 07:37:14.599
the way down to one, that's your choice also to do.

1911
07:37:24.639 --> 07:37:27.279
So I'm going a cow from ten down to one.

1912
07:37:33.080 --> 07:37:36.119
If when I get to one, that will be the

1913
07:37:36.360 --> 07:37:42.799
end of this recording. Let's of course you're listening with music,

1914
07:37:43.959 --> 07:37:46.159
and the music will continue.

1915
07:37:53.319 --> 07:38:06.000
Ten No.

1916
07:38:31.360 --> 07:41:34.279
Eight US.

1917
07:42:25.159 --> 07:42:57.040
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.

1918
07:43:00.319 --> 07:43:01.200
Thirty.

1919
07:43:05.599 --> 07:43:51.119
Twelve eleven, ten nine eight, seven, six, five, four, three.

1920
07:43:55.840 --> 07:44:18.799
Two one. Now open your eyes. Notice sin how you

1921
07:44:18.919 --> 07:44:27.319
physically film having counted down from twenty to one, allowing

1922
07:44:28.119 --> 07:44:32.520
stress tension to leave through your fingertips and your toast.

1923
07:44:34.080 --> 07:44:38.799
And as you focus on your fingertips maybe they feel

1924
07:44:38.799 --> 07:44:44.959
a little bit tingling, which is I suppose quite an

1925
07:44:45.000 --> 07:44:49.959
understanding considering the tension has been exiting your body through

1926
07:44:50.000 --> 07:44:58.919
your fingertips. So now I'm going to count from twenty

1927
07:44:59.040 --> 07:44:59.880
out to one again.

1928
07:45:00.400 --> 07:45:01.080
This time.

1929
07:45:05.279 --> 07:45:11.959
You'd feel relief of tension and stress and the anxiety that.

1930
07:45:12.040 --> 07:45:24.520
You may have leaving through your stomach. Just leaving through

1931
07:45:24.560 --> 07:45:30.520
your stomach, almost as if it's just releasing the whole

1932
07:45:30.599 --> 07:45:30.919
of your.

1933
07:45:30.880 --> 07:45:36.599
Stomach or navil to just above your chest or below

1934
07:45:36.639 --> 07:45:40.599
your chest, rather so surrounding your belly on an area,

1935
07:45:40.880 --> 07:45:41.720
the whole area.

1936
07:45:43.799 --> 07:45:48.040
You can feel the tension of your body where there's

1937
07:45:48.119 --> 07:45:53.840
left just releasing from the area, and you may notice

1938
07:45:53.959 --> 07:45:59.159
that your stomach will become very replexed as my countdown

1939
07:46:00.439 --> 07:46:34.680
twenty that's what now twenty nineteen, eighteen, seventeen, sixteen fifty

1940
07:46:39.319 --> 07:47:24.520
forty thirty twelve eleven nine eight seven six die fool

1941
07:47:28.599 --> 07:47:39.279
three two one.

1942
07:47:44.080 --> 07:47:46.639
You can open your eyes again. You can cheers, but

1943
07:47:46.799 --> 07:47:52.680
can just keep them closed because it feels relaxing. Just

1944
07:47:52.840 --> 07:47:58.880
notice saying, stomach feels Notice that your focus. Just do

1945
07:47:58.919 --> 07:48:06.439
a little scan your body. Notice your body feels focusing

1946
07:48:09.560 --> 07:48:20.119
upper body, back, chest, stomach lags, yns, hands, fiend. Just noticing,

1947
07:48:24.360 --> 07:48:29.080
and you know you may start to film of a

1948
07:48:29.240 --> 07:48:34.240
sense of tiredness, which may be the reason listened to

1949
07:48:34.360 --> 07:48:37.439
this record it because.

1950
07:48:37.159 --> 07:48:43.400
You like to let go completely of everything.

1951
07:48:45.759 --> 07:49:02.799
Driven morph into a nice, natural, calm, relaxing sleep. So

1952
07:49:03.000 --> 07:49:04.639
now focus.

1953
07:49:07.240 --> 07:49:14.040
On your forehead, and if you choose, you can incorporate

1954
07:49:14.080 --> 07:49:16.279
your eyes in this focus as well.

1955
07:49:18.119 --> 07:49:23.560
Your forehead and your eyes, it's that whole area basically

1956
07:49:24.520 --> 07:49:27.439
almost as if you were wearing a mask, you know,

1957
07:49:27.639 --> 07:49:35.240
like a I don't know, Batman mask or something I'm

1958
07:49:35.319 --> 07:49:38.119
trying to sorrow or something, you know, the kind of

1959
07:49:38.200 --> 07:49:41.279
mask that covers your eyes but also covers quite a

1960
07:49:41.319 --> 07:49:48.279
lot of the forehead. Focus on that area because that's

1961
07:49:48.319 --> 07:49:52.319
the area that We're now going to release tension stress

1962
07:49:52.680 --> 07:49:58.279
on your mind, your brain, from your mind, and any

1963
07:49:58.720 --> 07:50:03.400
tension that you may have remain your face, in your neck.

1964
07:50:03.799 --> 07:50:09.520
Your jaw, your eyes, your forehead, or your scalp.

1965
07:50:11.119 --> 07:50:16.439
So basically any intension within your head area, including your

1966
07:50:16.599 --> 07:50:25.279
mind and your breath that's going to be released through

1967
07:50:25.360 --> 07:50:31.840
your forehead, in your eyes. As I count down the

1968
07:50:31.919 --> 07:50:32.759
game from.

1969
07:50:33.119 --> 07:50:40.520
Twenty down to one now twenty.

1970
07:50:44.040 --> 07:51:57.959
Nineteen, eighteen, seventeen, sixteen, fifty, forty, thirty, twelve, eleven, nine, eight, seven, six, five.

1971
07:52:03.479 --> 07:52:26.720
Or three, or like sa.

1972
07:52:29.080 --> 07:52:36.599
As you scared your face, jaw, your eyes, the cheap bades,

1973
07:52:36.840 --> 07:52:46.759
your ears, a forehead, your scalp, your neck, backing your neck,

1974
07:52:47.319 --> 07:52:57.880
fronting the side of your neck and throat, like.

1975
07:52:59.680 --> 07:53:05.240
Being aware of the comfort increased in.

1976
07:53:08.119 --> 07:53:14.479
Relaxation, not just in your head and neck and mind,

1977
07:53:15.520 --> 07:53:17.479
also the rest of your body.

1978
07:53:22.799 --> 07:53:28.639
Just not is how loose the calm you felt, how

1979
07:53:28.840 --> 07:53:33.159
easily it is to just let go.

1980
07:53:35.959 --> 07:53:52.439
Completely, let go completely, how easily.

1981
07:53:59.520 --> 07:54:04.159
So do palace. Just focus on the top of your

1982
07:54:04.279 --> 07:54:19.840
head aloud, every last piece of tension more stressed the mine,

1983
07:54:21.000 --> 07:54:26.799
be lettingery and hiding your body, your mind, my head.

1984
07:54:28.680 --> 07:54:33.720
Just be sucked down on the top of your head,

1985
07:54:36.360 --> 07:54:44.639
released to Yeah, I want suck down into the clouds,

1986
07:54:47.720 --> 07:54:52.799
a big cloud of my head. It's like a whoop.

1987
07:54:53.919 --> 07:54:58.680
It's just can suck that tension out of the top

1988
07:54:58.720 --> 07:55:09.040
of your head, just take it away, good to focus.

1989
07:55:10.080 --> 07:55:14.919
Imagine an opening on top of your head with intention

1990
07:55:15.520 --> 07:55:20.279
stress and you would have made issues, maybe worries of it.

1991
07:55:20.639 --> 07:55:25.279
Sad that I'm not used. Now you can all be

1992
07:55:25.560 --> 07:55:30.080
sucked down at the top of my head and taken away.

1993
07:55:32.080 --> 07:55:36.439
As I count down again, I'm twenty down to work

1994
07:55:39.959 --> 07:56:21.680
now twenty nineteen, eighteen seventy six day fifty four.

1995
07:56:35.560 --> 07:57:08.400
Two nine eight s.

1996
07:57:13.439 --> 07:57:56.560
Six four three one. You need to see heavy failed,

1997
07:58:03.040 --> 07:58:04.759
how relaxed.

1998
07:58:04.439 --> 07:58:17.400
And calm you physically and mentally feel right now, how

1999
07:58:21.360 --> 07:58:22.880
your mind feels.

2000
07:58:25.560 --> 07:58:30.720
It feels so nice to just let go, to give

2001
07:58:30.759 --> 07:58:44.799
yourself some space to breathe easily, to think calmly, just

2002
07:58:44.919 --> 07:58:50.159
to take a break from all that pointless worry and

2003
07:58:51.400 --> 07:58:55.720
concerns about things that you don't need to think about

2004
07:58:58.919 --> 07:59:06.279
right now, because this is your time to let go.

2005
07:59:07.639 --> 07:59:17.400
This is your space to enjoy feeling deeply relaxed, peaceful

2006
07:59:17.520 --> 07:59:25.959
in your mind, relaxed in your body, can feel so good,

2007
07:59:28.799 --> 07:59:30.639
so nice to just.

2008
07:59:32.919 --> 07:59:38.439
Don't have to do anything to be able to.

2009
07:59:39.759 --> 07:59:49.599
Really enjoy that serenity that comes and letting go completely

2010
07:59:51.720 --> 07:59:54.040
that peacefulness that comes with.

2011
08:00:01.680 --> 08:00:02.159
In this.

2012
08:00:04.000 --> 08:00:14.040
Peaceful space. And you can keep this sense of calmness

2013
08:00:14.880 --> 08:00:16.439
from the longs.

2014
08:00:16.200 --> 08:00:30.520
You choose, you choose to drift off into a deep, healing,

2015
08:00:30.840 --> 08:00:34.080
actual sleep, then you can do that.

2016
08:00:37.799 --> 08:00:46.040
It's completely up to you, and you can keep.

2017
08:00:45.959 --> 08:00:51.720
This feeling of calmness physically in your mind for so

2018
08:00:51.880 --> 08:01:06.759
long you choose to feel completely relaxed, completely relax.

2019
08:01:09.560 --> 08:01:13.159
And I'd like you to make up your mind.

2020
08:01:15.159 --> 08:01:16.240
That you're going to relax.

2021
08:01:24.880 --> 08:01:26.680
I want to explore that with you.

2022
08:01:27.400 --> 08:01:34.319
What it feels like when you actually decide that you're

2023
08:01:34.360 --> 08:01:40.000
going to relax, not forcing yourself, but giving yourself that.

2024
08:01:42.919 --> 08:01:45.159
Yes, it is a command, really, isn't it. When you're

2025
08:01:45.240 --> 08:01:46.439
telling yourself.

2026
08:01:48.040 --> 08:01:55.360
Relax in a gentle but firm way that only you

2027
08:01:55.759 --> 08:02:00.840
can really tell yourself in that way. You can't really

2028
08:02:00.880 --> 08:02:04.880
have someone else say to you and now relax, relax,

2029
08:02:05.520 --> 08:02:09.560
you know, and it needs to be gentle, but you can't.

2030
08:02:09.720 --> 08:02:16.840
Someone else can't really have the same the same kind

2031
08:02:16.919 --> 08:02:24.479
of influence or power that you have over your own

2032
08:02:25.759 --> 08:02:35.919
physicality over how you feel, because when you say it

2033
08:02:36.360 --> 08:02:44.560
to yourself, it means more. It's personal, and your brain,

2034
08:02:45.119 --> 08:02:52.799
your unconscious mind, and your body listens to what you say. So,

2035
08:02:53.080 --> 08:02:57.279
for example, we'll test it out. Do your test, few

2036
08:02:57.319 --> 08:03:01.240
your tests along the way, and you can get more

2037
08:03:01.279 --> 08:03:05.639
of an idea of the force.

2038
08:03:06.240 --> 08:03:08.520
A positive force you can have.

2039
08:03:09.840 --> 08:03:16.200
In creating a sense of comfort and relaxation in your

2040
08:03:16.279 --> 08:03:19.759
body and your mind quite quickly.

2041
08:03:21.240 --> 08:03:23.799
Just by you telling.

2042
08:03:23.560 --> 08:03:26.520
Yourself to relax.

2043
08:03:31.200 --> 08:03:34.799
So I'm going to start by focus on your hands.

2044
08:03:38.479 --> 08:03:41.639
So focus on your hands. Just tell your hands to relax.

2045
08:03:42.919 --> 08:03:49.880
Just say relax. As you focus on your hands, you

2046
08:03:50.000 --> 08:03:54.479
could say my hands are relaxed, or I want my

2047
08:03:54.599 --> 08:03:58.720
hands to relax. Now, I think if you actually do

2048
08:03:58.840 --> 08:04:06.000
it directly by focusing and imagining that your hands.

2049
08:04:06.720 --> 08:04:09.080
Can you hear what you're saying. You know they've got

2050
08:04:09.119 --> 08:04:11.439
little ears to the little head.

2051
08:04:14.000 --> 08:04:24.840
So talking to your hands and just say relax. Note

2052
08:04:31.040 --> 08:04:32.720
how your hands start to relax.

2053
08:04:45.119 --> 08:04:45.919
Now focus on.

2054
08:04:45.959 --> 08:04:50.000
Your eyes and tell your eyes to relax. You're just

2055
08:04:50.080 --> 08:04:56.520
saying the same word relax. And find the right tone

2056
08:04:57.159 --> 08:05:03.080
for you. You know, I might say relax, but you

2057
08:05:04.080 --> 08:05:11.560
you might say relax or relax. You know, you might

2058
08:05:11.680 --> 08:05:18.040
say it differently to yourself, and that's important for you

2059
08:05:18.919 --> 08:05:22.000
to gauge what feels right for you.

2060
08:05:23.840 --> 08:05:24.959
To just tell your.

2061
08:05:24.919 --> 08:05:30.479
Eyes to relax whilst focusing on your eyes, your eyelids,

2062
08:05:30.639 --> 08:05:36.000
the muscles around your eyes, your eyebrows, and just tell

2063
08:05:36.119 --> 08:06:11.240
your eyes directly relax now. And I just did that myself.

2064
08:06:11.599 --> 08:06:20.520
And sometimes you may feel that.

2065
08:06:20.599 --> 08:06:22.439
You need a bit more time.

2066
08:06:24.319 --> 08:06:27.720
For the different parts to relax, you know, because I

2067
08:06:27.840 --> 08:06:32.720
start talking again and maybe that part hasn't relaxed fully.

2068
08:06:33.680 --> 08:06:35.759
But what will happen is that it will just continue

2069
08:06:35.799 --> 08:06:37.400
to relax even though I'm talking.

2070
08:06:39.200 --> 08:06:45.040
That's happened with my eyes. Something else I noticed is.

2071
08:06:46.959 --> 08:06:50.759
When I started focusing on my eyes, that actually almost

2072
08:06:50.919 --> 08:06:51.639
became They.

2073
08:06:51.560 --> 08:06:54.319
Got worse before they got better in a way. So

2074
08:06:54.680 --> 08:06:55.159
I felt a.

2075
08:06:55.240 --> 08:07:00.520
Degree of tension growing in my eyes and then disappearing.

2076
08:07:02.240 --> 08:07:04.400
So I think what that was really was just ME

2077
08:07:04.599 --> 08:07:10.919
becoming more aware of the tension that was already there

2078
08:07:11.479 --> 08:07:12.159
that I wasn't.

2079
08:07:13.159 --> 08:07:17.080
I wasn't focused on it before, so I wasn't really

2080
08:07:17.840 --> 08:07:19.479
acknowledging it more.

2081
08:07:21.599 --> 08:07:36.279
Really conscious to those feelings. Yeah, my eyes is still

2082
08:07:36.400 --> 08:07:43.040
continuing to relax as well as my hands. Actually, my

2083
08:07:43.200 --> 08:07:49.400
hands have got a certain kind of energy, like not buzzing,

2084
08:07:49.599 --> 08:07:54.439
but I can kind of feel a degree of energy

2085
08:07:54.520 --> 08:08:00.720
in my hands. Maybe that's where the tensions being released

2086
08:08:03.240 --> 08:08:13.439
calls in there. The next part, I think we should focus.

2087
08:08:13.200 --> 08:08:14.119
On the back of the neck.

2088
08:08:14.840 --> 08:08:18.759
That's a part of is quite often well for me,

2089
08:08:19.240 --> 08:08:22.279
holds tension. I don't know about it for yourself, but

2090
08:08:22.400 --> 08:08:26.720
I think it's quite a standard place where tension is

2091
08:08:26.799 --> 08:08:33.639
sometimes held. So, and I'm doing exactly what you're doing

2092
08:08:34.080 --> 08:08:36.159
as you do it as well, So I'm telling my

2093
08:08:37.159 --> 08:08:40.560
body parts to relax as well. So if you tell

2094
08:08:40.599 --> 08:08:43.520
your neck the back of your neck, focus on the

2095
08:08:43.599 --> 08:08:50.240
back of your neck, and just say relax in your

2096
08:08:50.279 --> 08:08:53.959
own words, your own tone, in your own voice. You

2097
08:08:54.080 --> 08:08:55.360
can say out loud, and you.

2098
08:08:55.400 --> 08:08:58.400
Can just say to yourself internally.

2099
08:08:59.279 --> 08:09:02.439
But your folks, you're saying that, you're saying it literally

2100
08:09:02.840 --> 08:09:06.279
to the back of your lick, as if the bacon

2101
08:09:06.560 --> 08:09:09.520
unick can actually hear what you're saying.

2102
08:09:12.919 --> 08:09:16.680
So did that, Now, just say relax to bag your

2103
08:09:16.759 --> 08:09:59.119
nick and I'll do the same. Then what might notice

2104
08:09:59.720 --> 08:10:04.639
you I had similar thing is even though I was

2105
08:10:04.759 --> 08:10:13.360
focusing on the back of my neck, other parts started

2106
08:10:13.439 --> 08:10:20.279
to I showed themselves to me, or maybe because they

2107
08:10:20.360 --> 08:10:21.599
want to be relaxed as well.

2108
08:10:21.680 --> 08:10:26.159
But I started noticing the feelings in my shoulders at

2109
08:10:26.240 --> 08:10:27.880
tension in my shoulders and in.

2110
08:10:27.959 --> 08:10:28.639
My upper back.

2111
08:10:31.720 --> 08:10:36.240
Whether that was because my back of my neck was saying,

2112
08:10:37.720 --> 08:10:42.720
I'm pretty much okay, it's the other parts that need attention,

2113
08:10:49.119 --> 08:10:52.159
but my load, my back of my neck is still relaxing.

2114
08:10:53.599 --> 08:10:56.040
But I just became more aware of other parts that

2115
08:10:56.319 --> 08:10:58.400
needed attention.

2116
08:11:00.639 --> 08:11:05.599
Now, this might happen and it's not. It doesn't mean

2117
08:11:05.680 --> 08:11:06.759
that it's going wrong.

2118
08:11:06.880 --> 08:11:13.360
It just means you're being notified of all places that

2119
08:11:13.520 --> 08:11:19.880
also want to feel relaxed. So I'm going to focus

2120
08:11:20.159 --> 08:11:24.000
on my other back. So you can do the same,

2121
08:11:25.759 --> 08:11:30.560
even if you don't have any feelings of attentionion that're

2122
08:11:30.599 --> 08:11:35.279
obvious in your other bag. You just focus on your

2123
08:11:35.360 --> 08:11:35.759
back and.

2124
08:11:38.240 --> 08:11:41.279
The whole area from the shoulder blades down.

2125
08:11:42.880 --> 08:11:44.520
To the middle of your back and.

2126
08:11:44.680 --> 08:11:48.919
The spine means more of the shoulder blades.

2127
08:11:54.439 --> 08:11:59.799
Yeah, that's the parts that are really It's given me

2128
08:12:01.599 --> 08:12:06.639
that not that needs relaxing sounds gonna ask that one

2129
08:12:06.759 --> 08:12:07.279
to relax.

2130
08:12:08.520 --> 08:12:09.520
Then you can do the same.

2131
08:12:09.599 --> 08:12:22.520
Now relaxed up the back.

2132
08:12:34.680 --> 08:12:39.840
Something strange happened there. And this often happens. I been

2133
08:12:39.919 --> 08:12:40.880
doing this hard.

2134
08:12:43.040 --> 08:12:49.159
For sixteen years or something, and often I want surprised,

2135
08:12:50.799 --> 08:12:57.240
amazed really that there can be a feeling. So when

2136
08:12:57.279 --> 08:13:00.599
I was focusing on the back of my neck, my

2137
08:13:01.000 --> 08:13:05.880
back is starting to feel quite stressed and in need

2138
08:13:06.040 --> 08:13:11.360
of attention. As soon as I started talking to you

2139
08:13:11.680 --> 08:13:16.840
about my upper back and talking about, you know, getting

2140
08:13:16.880 --> 08:13:21.639
ready to ask the upper back to relax, when the

2141
08:13:21.720 --> 08:13:27.319
back already started to relax. It's almost as if it

2142
08:13:27.479 --> 08:13:33.360
doesn't need to hear the words, just needs the intention.

2143
08:13:37.680 --> 08:13:49.040
Just needs to be noticed. That there is something that

2144
08:13:49.319 --> 08:13:54.599
often happens in this type of situation.

2145
08:13:55.759 --> 08:14:01.080
Is when you start to relax a couple of parts

2146
08:14:01.119 --> 08:14:05.880
of your body, as we've done with our hands, our

2147
08:14:06.080 --> 08:14:07.040
eyes and my.

2148
08:14:07.279 --> 08:14:16.000
Lids, and now back of the neck, top of.

2149
08:14:16.000 --> 08:14:21.639
The back, back, the rest of the body seems to

2150
08:14:21.840 --> 08:14:30.520
just take notice and decide in its own way to

2151
08:14:30.720 --> 08:14:33.159
start relaxing.

2152
08:14:34.959 --> 08:14:37.840
Other parts of your body start to just.

2153
08:14:39.560 --> 08:14:46.919
Become looser. I suppose it's kind of like a bit

2154
08:14:46.959 --> 08:14:51.479
of an avalanche, you know, a little ball starts rolling

2155
08:14:52.439 --> 08:14:55.959
before we know, the whole of your body is completely relaxed.

2156
08:14:56.000 --> 08:15:13.279
And if you focus on your face. You focus on

2157
08:15:13.360 --> 08:15:22.599
your eyes, your eyelids, your eyebrows, the muscles around your eyes.

2158
08:15:27.560 --> 08:15:32.319
Maybe you start to notice that your forehead is born

2159
08:15:32.400 --> 08:15:36.880
an axe than it was. Maybe your face is born

2160
08:15:36.919 --> 08:15:43.560
an axed. I would say, my entire face is You're

2161
08:15:43.720 --> 08:16:02.119
born as you're going to focus. Now on your shoulders again,

2162
08:16:02.400 --> 08:16:07.560
just like before. Just tell your shoulders you can't do

2163
08:16:07.680 --> 08:16:10.759
them in You can do quite a shoulder and that shoulder.

2164
08:16:12.360 --> 08:16:16.560
I just didn't do both at the same time. Just

2165
08:16:16.759 --> 08:16:20.279
tell your shoulders actually focus on them in your mind.

2166
08:16:21.680 --> 08:16:23.599
Focus on them they feel.

2167
08:16:23.959 --> 08:16:28.159
Maybe you can see them in your MINDSI.

2168
08:16:31.880 --> 08:16:33.639
Just tell your shoulders.

2169
08:16:36.840 --> 08:16:37.520
To relax.

2170
08:17:15.040 --> 08:17:28.319
It as nice as they relax. But I didn't notice,

2171
08:17:31.000 --> 08:17:31.560
especially on.

2172
08:17:31.639 --> 08:17:41.200
My back, is the connection between the different parts, the bag, shoulders,

2173
08:17:41.319 --> 08:17:42.040
the neck.

2174
08:17:47.360 --> 08:17:48.599
Being all connected.

2175
08:17:49.360 --> 08:17:55.880
Being such a large part of your body, it's always

2176
08:17:56.000 --> 08:17:58.159
hard to separate the book from each other.

2177
08:18:03.799 --> 08:18:06.479
What lud back is starting to relax on the saone.

2178
08:18:12.680 --> 08:18:13.560
Maybe I'm going.

2179
08:18:13.439 --> 08:18:19.520
Too slowly and that could be an issue because we

2180
08:18:19.639 --> 08:18:25.639
will go at different speeds. And the idea of the

2181
08:18:25.720 --> 08:18:28.560
beginning that this recording was for you to be able

2182
08:18:28.599 --> 08:18:30.680
to just say to yourself.

2183
08:18:33.759 --> 08:18:46.520
Relax without focusing on any particular part of your body.

2184
08:18:48.759 --> 08:18:55.119
Because when you know that tenning your hands to relax,

2185
08:18:58.959 --> 08:19:07.240
in your head relax, You tell your eyelids, your eyes

2186
08:19:08.119 --> 08:19:14.680
and muscles are around your eyes, your eyebrows to relax,

2187
08:19:18.439 --> 08:19:27.639
and they relax. You tell the back of your neck.

2188
08:19:30.840 --> 08:19:31.919
To relax.

2189
08:19:36.319 --> 08:19:37.639
And relaxes.

2190
08:19:45.599 --> 08:20:05.360
You tell your upper back to relax. M hm, the relaxes.

2191
08:20:13.080 --> 08:20:15.040
You tell your shoulders.

2192
08:20:16.360 --> 08:20:52.759
To relax, relax, tell.

2193
08:20:52.639 --> 08:20:57.799
Your hands to relax, I relaxed. They continued.

2194
08:20:58.880 --> 08:20:59.520
To relax.

2195
08:21:05.360 --> 08:21:06.360
When you told your.

2196
08:21:06.319 --> 08:21:10.759
Eyelids, the muscles around.

2197
08:21:10.479 --> 08:21:17.479
Your eyes, your eyebrows to relax, they relaxed.

2198
08:21:20.479 --> 08:21:22.200
And continue.

2199
08:21:23.279 --> 08:21:32.040
To relax. When he told the back of your neck,

2200
08:21:33.240 --> 08:21:39.159
you saw in the back of your neck, told it

2201
08:21:39.319 --> 08:21:45.599
to relax, they relaxed.

2202
08:21:47.360 --> 08:21:50.439
And continued to relax.

2203
08:21:58.599 --> 08:22:00.919
When you told your up back.

2204
08:22:04.240 --> 08:22:20.919
To relax, be relaxed and continued to relax. That's what

2205
08:22:21.080 --> 08:22:31.400
your shoulders until your shoulders to relax, and your shoulders relaxed.

2206
08:22:38.119 --> 08:22:38.840
To relax.

2207
08:22:44.520 --> 08:22:49.439
And it's not just that, it's.

2208
08:22:52.159 --> 08:22:56.560
That the rest of your body has also been listening,

2209
08:22:58.279 --> 08:23:04.319
and the relaxation it's been spreading. So from your eyes,

2210
08:23:04.680 --> 08:23:12.080
the relaxation spread to your forehead, round your face, into

2211
08:23:12.200 --> 08:23:25.400
your skin, into your jaw, into the throat, to the

2212
08:23:25.639 --> 08:23:30.840
sides of the nack. Read down your chest and stole

2213
08:23:37.599 --> 08:23:44.680
your relaxed hands and shoulders. It up through your arms,

2214
08:23:45.439 --> 08:23:53.599
relaxing for arms, up arms, elburns, your rests.

2215
08:23:57.159 --> 08:24:15.040
Let's go lower pain keeps butts win or just start

2216
08:24:15.200 --> 08:24:17.240
to relax with a tu.

2217
08:24:20.360 --> 08:24:31.880
Comfort spreading through your eggs, way down to your egles,

2218
08:24:37.279 --> 08:24:43.159
tops of your feet, the sight of your feet, the

2219
08:24:43.279 --> 08:24:57.880
bottoms of your feet, real lexing into your toes each

2220
08:24:58.159 --> 08:25:37.759
tax and as your body access more, you might becomes slow, paceful,

2221
08:25:45.400 --> 08:26:00.799
said the point. If chees to fall asleep, he said,

2222
08:26:07.400 --> 08:26:09.759
he said, drift.

2223
08:26:10.080 --> 08:26:10.720
The way.

2224
08:26:15.520 --> 08:26:22.119
Because it's nothing you know in your mind to pray

2225
08:26:22.799 --> 08:27:06.240
space your body continuous with that connection between the body.

2226
08:27:06.520 --> 08:27:15.000
Relaxing the word, he said to yourself, Relax.

2227
08:27:20.919 --> 08:27:28.200
Means I need to focus on just one part. You

2228
08:27:28.319 --> 08:27:41.040
can just focus on the entire body. Say how a

2229
08:27:41.279 --> 08:27:59.400
word relates those.

2230
08:28:03.200 --> 08:28:19.759
Sensations of comfort spreading throughout your body, they say, comment.

2231
08:28:21.599 --> 08:28:22.200
And he.

2232
08:28:26.599 --> 08:28:37.919
Every part to your body rest.

2233
08:28:52.680 --> 08:28:56.439
So we need to death now just.

2234
08:28:58.240 --> 08:28:59.479
Tell yourself.

2235
08:29:15.880 --> 08:29:57.159
Completely starting down number twenty ninety, eighteen.

2236
08:30:07.439 --> 08:31:03.000
Sixty sixteen, fifteen, fourty.

2237
08:31:32.959 --> 08:31:33.360
Thirty.

2238
08:32:07.680 --> 08:35:13.799
Too well, usu.

2239
08:35:09.680 --> 08:35:15.159
M M.

2240
08:35:41.119 --> 08:36:33.959
M eight.

2241
08:37:44.360 --> 08:43:43.919
Must insis us undists.

2242
08:42:46.840 --> 08:43:27.520
The one.

2243
08:43:33.560 --> 08:43:58.680
So counted down ten to one, ten nine, eight, seven, six, five.

2244
08:44:00.639 --> 08:44:10.119
Four three two one.

2245
08:44:17.159 --> 08:44:20.080
And maybe that was a bit too quick in order

2246
08:44:20.159 --> 08:44:24.040
to relax. Maybe it's a bit too fast for you

2247
08:44:24.400 --> 08:44:34.080
to notice the calming of your body, maybe even a

2248
08:44:34.159 --> 08:44:37.959
little bit of pressure there, like you're counting down from

2249
08:44:38.040 --> 08:44:38.720
ten to one.

2250
08:44:38.799 --> 08:44:40.240
What do you expect me to do?

2251
08:44:40.520 --> 08:44:45.119
Man, expect me to stick go with floppy just because

2252
08:44:45.159 --> 08:44:46.400
you're counting down.

2253
08:44:50.599 --> 08:44:50.759
Two.

2254
08:44:51.799 --> 08:44:55.080
If you try it again, but this time I'll go

2255
08:44:55.159 --> 08:44:55.880
a bit slower.

2256
08:44:58.119 --> 08:45:03.360
This time, you focus on the whole of your body

2257
08:45:04.560 --> 08:45:06.479
before we focus on your legs.

2258
08:45:08.919 --> 08:45:10.040
Just notice.

2259
08:45:11.240 --> 08:45:19.840
How your body does start to feel more relaxed.

2260
08:45:23.959 --> 08:46:07.759
With every number that I count down ten nine, eight, seven, six, five.

2261
08:46:17.959 --> 08:47:00.759
Four three one.

2262
08:47:06.360 --> 08:47:06.560
Wow.

2263
08:47:12.159 --> 08:47:13.840
And just notice how.

2264
08:47:16.040 --> 08:47:25.520
How you feel generally, how your body feels. It's not

2265
08:47:25.680 --> 08:47:27.319
necessarily even about.

2266
08:47:31.439 --> 08:47:38.680
Counting down from ten to one. It's that space that

2267
08:47:38.799 --> 08:47:57.560
you have, that body space between being active physically or mentally.

2268
08:47:58.439 --> 08:47:58.959
It's just.

2269
08:48:03.639 --> 08:48:08.799
Sitting or lying down, just being there, not doing anything,

2270
08:48:09.000 --> 08:48:13.720
not saying anything, or needing to think about anything.

2271
08:48:15.599 --> 08:48:19.240
So it opens up a space, you know, a bit

2272
08:48:19.279 --> 08:48:21.720
of a space, the gap.

2273
08:48:27.759 --> 08:48:31.279
And the more I cam down for the tental one,

2274
08:48:32.439 --> 08:48:40.560
the bigger that gap becomes. So there's that gap of calmness,

2275
08:48:42.000 --> 08:48:44.159
of comfort and relaxation.

2276
08:48:50.119 --> 08:48:57.959
It's a nice feeling, and it moves.

2277
08:48:59.200 --> 08:49:06.880
Those stresses or discomforts physically or emotionally moves the.

2278
08:49:08.919 --> 08:49:16.840
Way allows you.

2279
08:49:19.560 --> 08:49:29.119
To just slow down, someone to count again from ten

2280
08:49:29.200 --> 08:49:37.560
down to one, and notice that gap widening, the gap.

2281
08:49:39.360 --> 08:49:43.959
And as it widens, it's almost like the stress of

2282
08:49:44.119 --> 08:49:46.200
attention falls.

2283
08:49:46.119 --> 08:50:04.479
Into the gap. It gives you that distance, that space.

2284
08:50:06.840 --> 08:50:12.279
Now ten.

2285
08:50:16.680 --> 08:50:56.720
Nine, eight, seven, six, five.

2286
08:51:07.560 --> 08:52:01.639
Four three one.

2287
08:52:13.159 --> 08:52:14.279
Now, how did your.

2288
08:52:16.319 --> 08:52:17.560
Body you feel.

2289
08:52:19.520 --> 08:52:19.680
Now?

2290
08:52:32.400 --> 08:52:45.439
Can you notice that? Do you feeling calmer? Are you feeling.

2291
08:52:47.400 --> 08:53:14.799
More relaxed? As we now focus on your legs, just

2292
08:53:14.959 --> 08:53:36.360
your legs. We're just gonna start with focusing on your thighs.

2293
08:53:51.159 --> 08:53:55.040
Of course, it's not the most exciting thing to.

2294
08:53:55.080 --> 08:54:01.840
Be doing, because I'm sure like most of your body

2295
08:54:02.400 --> 08:54:04.080
is not a lot going on right now.

2296
08:54:13.159 --> 08:54:19.439
Just focusing on the whole of your thighs, the tops

2297
08:54:19.479 --> 08:54:25.599
of your thighs, the sides of your thighs, the bottoms

2298
08:54:25.639 --> 08:54:30.119
of your thighs, your outer thighs, and your inner thighs.

2299
08:54:32.319 --> 08:54:36.279
Basically the whole of your thigh that leads into.

2300
08:54:36.119 --> 08:54:36.840
Your hip.

2301
08:54:40.639 --> 08:54:43.279
And it goes down to your.

2302
08:54:45.279 --> 08:54:57.159
Knee joints. Now, this is a big area, it's a

2303
08:54:57.279 --> 08:54:58.360
very heavy area.

2304
08:54:58.880 --> 08:55:00.279
It's very s wrong.

2305
08:55:01.439 --> 08:55:06.439
Probably the strongest muscles in your body or in your thighs.

2306
08:55:16.639 --> 08:55:17.520
But I don't think we.

2307
08:55:19.279 --> 08:55:31.840
Perhaps will give enough attention to our thighs. Perhaps we

2308
08:55:32.000 --> 08:55:42.599
don't acknowledge how important our thighs are to our lives,

2309
08:55:54.159 --> 08:56:03.560
how much they actually do for us all through our lives.

2310
08:56:10.720 --> 08:56:12.759
And it may seem sound.

2311
08:56:12.599 --> 08:56:13.360
Really weird, but.

2312
08:56:16.240 --> 08:56:22.360
I think that all of our body parts, especially our thighs,

2313
08:56:23.360 --> 08:56:30.720
need some TLC, a bit of love shown, a bit

2314
08:56:30.720 --> 08:56:49.159
of the acknowledgement, thank you, gratitude for what our thighs

2315
08:56:49.400 --> 08:56:59.360
do for us. And I know this may sound a strange.

2316
08:57:01.959 --> 08:57:05.040
Maybe you think, why am I Surely I should be

2317
08:57:05.080 --> 08:57:08.040
able in the garden hugging a tree or something.

2318
08:57:09.680 --> 08:57:16.319
Wow, it's hard to set a microphone up on a tree.

2319
08:57:17.360 --> 08:57:18.639
That's why I'm doing this indoors.

2320
08:57:18.720 --> 08:57:22.240
Otherwise I would be outside hugging a tree. Now I

2321
08:57:22.319 --> 08:57:31.040
can't see the television from the tree. If you move

2322
08:57:31.119 --> 08:57:40.439
down to your knees, gain such an important part, and

2323
08:57:41.040 --> 08:57:45.520
I think we don't necessarily I'll speak for myself here.

2324
08:57:48.000 --> 08:57:50.400
I don't necessarily appreciate.

2325
08:57:51.560 --> 08:57:56.639
All that my needs do for me until I have

2326
08:57:56.759 --> 08:57:57.919
a problem with my knee.

2327
08:57:58.880 --> 08:58:04.159
It's occasionally if I maybe i'll bash it or it's

2328
08:58:04.360 --> 08:58:10.880
aching for some reason. It's then that I realize how

2329
08:58:11.080 --> 08:58:14.919
much it does. You know, the benefit of being able

2330
08:58:15.000 --> 08:58:17.680
to use my legs.

2331
08:58:19.240 --> 08:58:27.040
Without any kind of physical discomfort is a beautiful thing.

2332
08:58:28.439 --> 08:58:34.759
That's possibly not appreciated until it's temporarily removed.

2333
08:58:35.919 --> 08:58:37.279
You know that's comfort.

2334
08:58:41.400 --> 08:58:46.040
But as you focus on your knees, regardless of how

2335
08:58:46.080 --> 08:58:53.560
your needs feel, you can have that sense of gratitude

2336
08:58:55.119 --> 08:58:57.720
and love to your needs for all that they do

2337
08:58:57.919 --> 08:59:10.919
for you, and you can still have that attention on

2338
08:59:11.040 --> 08:59:18.400
your thighs. Maybe notice how your thighs feel, Maybe notice

2339
08:59:18.680 --> 08:59:35.840
that they are relaxing more deeply as you focus now

2340
08:59:37.720 --> 08:59:41.439
on the bottoms of your legs, your shins, and your

2341
08:59:41.520 --> 08:59:50.520
calf muscles, the bones between your knees and your feet incorporates,

2342
08:59:50.560 --> 08:59:52.599
and the course your ankles.

2343
08:59:54.400 --> 09:00:01.759
So important. You know, anyone that's.

2344
09:00:01.680 --> 09:00:08.319
Had even like the slightest sprain of an ankle knows how.

2345
09:00:09.840 --> 09:00:14.000
How much we take our ankles for granted.

2346
09:00:19.880 --> 09:00:20.560
And it's kind of.

2347
09:00:20.599 --> 09:00:25.959
Strange in a way when you think that, you know, logically,

2348
09:00:26.319 --> 09:00:29.400
our wrists are a lot thinner than the rest of

2349
09:00:29.479 --> 09:00:34.159
our arms, which is okay, it doesn't I can't see

2350
09:00:34.159 --> 09:00:34.799
any problem with that.

2351
09:00:36.200 --> 09:00:36.680
You know, we're just.

2352
09:00:36.759 --> 09:00:40.759
Picking stuff up by our ankles.

2353
09:00:42.000 --> 09:00:51.919
So much thinner than the rest of our legs, and

2354
09:00:52.040 --> 09:00:56.560
from a physics perspective or logical even it doesn't really

2355
09:00:56.639 --> 09:01:03.880
make sense that all this weight will ultimately be resting

2356
09:01:04.919 --> 09:01:14.919
on your ankles then leading to your feet, a thin area,

2357
09:01:16.400 --> 09:01:17.080
thin bone.

2358
09:01:20.919 --> 09:01:26.639
Yeah, it does so much great work. Supports us, supports

2359
09:01:26.720 --> 09:01:38.759
our body for a lifetime, helps us to balance, helps

2360
09:01:38.799 --> 09:01:51.479
you to get around and be mobile. And there's the

2361
09:01:51.560 --> 09:01:59.680
calf muscles. Of course, when I was younger, I couldn't

2362
09:01:59.680 --> 09:02:03.240
see the pointing calf muscles. Didn't seem to do anything.

2363
09:02:04.840 --> 09:02:09.279
Okay, if I walked around on tiptoes, then my calf

2364
09:02:09.400 --> 09:02:10.439
muscles get some work.

2365
09:02:11.840 --> 09:02:13.159
But of course that's not true.

2366
09:02:13.279 --> 09:02:16.840
The calf muscles are being used whenever.

2367
09:02:16.639 --> 09:02:18.119
We use the legs.

2368
09:02:23.439 --> 09:02:36.080
And your shins there to protect your lower legs, shaped

2369
09:02:36.119 --> 09:02:40.840
in a way almost as a protector, with the bone

2370
09:02:48.400 --> 09:02:52.080
leading of course to your ankles.

2371
09:02:54.919 --> 09:02:55.599
And your feet.

2372
09:03:00.319 --> 09:03:02.240
But I'm not going to focus on your feet. We're

2373
09:03:02.279 --> 09:03:06.479
just going to focus on the legs. And I realize,

2374
09:03:08.520 --> 09:03:10.759
and now that I've mentioned your feet, you've got to

2375
09:03:10.799 --> 09:03:15.799
be focusing on them anyway, So maybe I should focus.

2376
09:03:15.520 --> 09:03:16.599
On your feet a little bit.

2377
09:03:20.639 --> 09:03:25.040
You can have them in your awareness the same as

2378
09:03:25.119 --> 09:03:28.080
you have your thighs in your awareness.

2379
09:03:28.919 --> 09:03:30.159
Even though we haven't.

2380
09:03:29.919 --> 09:03:35.599
Been focusing on your thighs a few minutes, we'll be

2381
09:03:35.759 --> 09:03:50.200
focusing on your angles. There's still that sensation of comfort

2382
09:03:52.919 --> 09:04:00.680
in your thighs, and there's that moment.

2383
09:04:01.720 --> 09:04:02.799
Of energy.

2384
09:04:04.520 --> 09:04:11.560
Because the thighs hold lots of different sensations. Of course,

2385
09:04:11.639 --> 09:04:16.400
there's the muscles, the big straw muscles that we have

2386
09:04:16.599 --> 09:04:17.279
in our thighs.

2387
09:04:26.040 --> 09:04:30.959
But the skin on the outside of the thighs.

2388
09:04:31.599 --> 09:04:36.279
As in the outside of all of our body, can

2389
09:04:36.319 --> 09:04:47.680
be very sensitive, sensitive to the touch, sensitive to temperature,

2390
09:04:54.240 --> 09:04:54.439
and the.

2391
09:04:54.479 --> 09:04:56.159
Inside your thighs.

2392
09:04:58.319 --> 09:05:01.959
The bones, there's the muscle, there's.

2393
09:05:01.840 --> 09:05:06.599
The blood, vessels, the ar trees to all this stuff

2394
09:05:06.720 --> 09:05:15.840
that's inside your thighs. I guess sometimes it'd be nice

2395
09:05:15.840 --> 09:05:20.159
if you could actually put your fingers inside your thighs

2396
09:05:20.840 --> 09:05:21.680
and message.

2397
09:05:24.040 --> 09:05:24.560
So if you can.

2398
09:05:24.520 --> 09:05:28.360
Message on the outside, because to be able to get

2399
09:05:28.560 --> 09:05:32.439
deep into the muscles, to be able to just message

2400
09:05:33.479 --> 09:05:38.360
inside your thighs, message in the bones of your leg

2401
09:05:40.560 --> 09:05:46.360
message all the veins and just gently.

2402
09:05:48.759 --> 09:05:50.799
Healing the thighs.

2403
09:05:54.319 --> 09:05:55.919
And you can move down.

2404
09:05:57.759 --> 09:06:02.759
Message and inside your knees. It's a message in those bones,

2405
09:06:03.799 --> 09:06:09.199
but with healing fingertips spreading that healing.

2406
09:06:09.080 --> 09:06:20.000
Energy deep into the joints your knees. Of course, there's the.

2407
09:06:20.080 --> 09:06:25.720
Back of your need and the inside crease where your

2408
09:06:25.800 --> 09:06:26.800
knee is.

2409
09:06:28.480 --> 09:06:34.160
It's a really sensitive area. Really that's very nice when

2410
09:06:34.239 --> 09:06:38.760
you stroke it. That might be because it's an.

2411
09:06:38.680 --> 09:06:43.919
Area that's not really touched very often. It's almost like

2412
09:06:44.040 --> 09:06:47.440
a hidden part a crease.

2413
09:06:49.239 --> 09:06:49.959
In your legs.

2414
09:06:50.040 --> 09:06:57.360
It's almost like a part that has a sensitivity, which

2415
09:06:57.440 --> 09:07:07.160
is a little bit different. Of course, it's.

2416
09:07:07.080 --> 09:07:19.519
Protected by your legs. So you can imagine putting your fingers.

2417
09:07:19.160 --> 09:07:22.040
Into that crease and your legs.

2418
09:07:27.480 --> 09:07:32.080
Folding between your legs. You can just message with your fingertips.

2419
09:07:33.279 --> 09:07:40.080
Imagine your fingertips going inside message in the muscle or tissue.

2420
09:07:44.680 --> 09:07:48.279
You can of course feel the bones.

2421
09:07:48.199 --> 09:08:00.400
Of your knees heading through your fingertips and then should

2422
09:08:00.400 --> 09:08:05.000
go down to half muscles.

2423
09:08:05.400 --> 09:08:07.120
And that's a part I'd like to be able to

2424
09:08:07.959 --> 09:08:10.360
really put my finger tip.

2425
09:08:10.279 --> 09:08:19.879
Step inside like half muscles, massage in every single tissue

2426
09:08:20.000 --> 09:08:31.160
of that muscle, healing every part, and then doing the

2427
09:08:31.279 --> 09:08:39.400
same for my shins, massage in generally stroking the bones,

2428
09:08:41.199 --> 09:08:46.839
generally stroking them, healing in their loving way, because they

2429
09:08:47.000 --> 09:08:53.360
deserve to be treated. There's the precious bones that they are.

2430
09:08:54.959 --> 09:08:58.199
The legs are so precious as in all the other

2431
09:08:58.319 --> 09:08:59.760
parts of our body.

2432
09:09:01.919 --> 09:09:15.919
And more precious of immature on your planet. When you

2433
09:09:16.120 --> 09:09:28.279
start to think about your legs in this way, you

2434
09:09:28.400 --> 09:09:34.839
can change your perspective. Might sound be.

2435
09:09:38.160 --> 09:09:43.400
It silly to start with the idea of having love

2436
09:09:44.000 --> 09:09:53.040
for your legs, showing an appreciation for your fives, want

2437
09:09:53.120 --> 09:09:57.199
them to be able To put your hands in your thighs,

2438
09:09:59.440 --> 09:10:05.360
mess ou much the muscles and the bones, and to

2439
09:10:05.480 --> 09:10:07.599
get your fingers deep in their.

2440
09:10:08.639 --> 09:10:14.680
Releasing all tension. Just to show.

2441
09:10:16.319 --> 09:10:17.639
How much you care.

2442
09:10:20.720 --> 09:10:25.879
About your les, how much you care for what your

2443
09:10:25.959 --> 09:10:35.599
legs do for you regularly, your needs, your calves, your ankles,

2444
09:10:39.919 --> 09:10:47.519
the strength of your ankles, considering how thin they are

2445
09:10:47.760 --> 09:10:55.519
compared to the rest of your legs, especially your thighs. Yeah,

2446
09:10:55.599 --> 09:11:07.680
they're so strong, so flexible, absolutely amazing things. Your ankles

2447
09:11:08.000 --> 09:11:17.120
are truly a gift because of what they do for you,

2448
09:11:22.599 --> 09:11:27.879
supporting all that weight, regardless.

2449
09:11:27.440 --> 09:11:31.680
Of how what weight you are, even if you're only.

2450
09:11:31.760 --> 09:11:41.639
Eight stone, still long weight for these little ankles. Now

2451
09:11:41.639 --> 09:11:43.720
I'm a lot heavier than eat snow.

2452
09:11:45.199 --> 09:11:50.800
Double back. Yeah, my ankles.

2453
09:11:52.000 --> 09:11:54.319
Support my body all the time.

2454
09:11:58.080 --> 09:12:01.080
Whether they do give off a side of relief when

2455
09:12:01.120 --> 09:12:06.279
I sit down, that's we've had. My whole legs though,

2456
09:12:09.879 --> 09:12:16.680
my thing thing also go aw my toes clack. I'm

2457
09:12:16.760 --> 09:12:17.239
so happy.

2458
09:12:37.040 --> 09:12:38.040
Your legs.

2459
09:12:39.599 --> 09:12:47.760
Really are amazing. I don't know, talking about talking about

2460
09:12:47.879 --> 09:12:53.239
your legs is probably possibly one of the most things,

2461
09:12:53.800 --> 09:12:56.959
the most boring things you've ever heard anyone say.

2462
09:12:57.879 --> 09:12:59.919
Possibly I.

2463
09:13:01.559 --> 09:13:02.239
Call you're not.

2464
09:13:03.839 --> 09:13:19.720
Everything I said is true. Ales are amazing. You les

2465
09:13:19.919 --> 09:13:30.279
deserve not just respect, they deserve to relax.

2466
09:13:31.639 --> 09:13:32.000
Deeply.

2467
09:13:39.319 --> 09:13:42.639
They deserve to take some time out of the day

2468
09:13:44.839 --> 09:14:13.599
to just let go completely. Legs really can relax.

2469
09:14:21.239 --> 09:14:25.720
And because the legs are so such a most very

2470
09:14:25.760 --> 09:14:31.639
important part of your body and your relax relegs, the

2471
09:14:31.800 --> 09:14:43.000
rest of your body also naturally follows in that journey

2472
09:14:43.120 --> 09:14:55.760
of comfort. A feeling in my hips, my hips feel

2473
09:14:56.480 --> 09:15:01.400
really loose, and also.

2474
09:15:01.239 --> 09:15:05.879
My lighter back as well. My light back really.

2475
09:15:06.400 --> 09:15:09.199
Feels it feels stretched.

2476
09:15:09.720 --> 09:15:12.959
Even though I'm just sitting in a chair and there's.

2477
09:15:12.839 --> 09:15:14.400
No stretching.

2478
09:15:16.480 --> 09:15:18.080
As far as I'm aware that I'm doing.

2479
09:15:19.120 --> 09:15:21.760
It's almost as if the muscles are just relaxed so

2480
09:15:22.000 --> 09:15:29.000
much that there is a natural stretch as attentionion has

2481
09:15:29.959 --> 09:15:32.559
reduced a lot.

2482
09:15:48.919 --> 09:15:52.080
And I'm now going to count down from ten downs

2483
09:15:52.120 --> 09:15:58.599
of one and you can continue.

2484
09:15:59.839 --> 09:16:03.559
To film wonderfully the next.

2485
09:16:07.160 --> 09:16:23.040
Ten nine, eight, seven, six.

2486
09:16:25.839 --> 09:16:34.919
Five four three.

2487
09:16:38.839 --> 09:16:43.639
Jo one.

2488
09:16:49.720 --> 09:16:50.279
Relax.

2489
09:16:58.239 --> 09:17:03.559
I'm just the countdown, fire down to one, and as

2490
09:17:03.599 --> 09:17:05.839
a countdown, if you.

2491
09:17:05.959 --> 09:17:12.839
Just focus on the numbers, just the numbers counting down,

2492
09:17:13.919 --> 09:17:17.800
and notice how you feel.

2493
09:17:20.160 --> 09:17:24.919
In this moment as you hear the numbers counting down.

2494
09:17:25.800 --> 09:17:38.319
Knowing that those numbers counting down represent you feeling calmer,

2495
09:17:39.680 --> 09:17:45.080
not just in the body, but also relaxing your mind.

2496
09:17:48.160 --> 09:17:49.480
Just notice how you feel.

2497
09:17:50.360 --> 09:17:56.239
There's nothing to do, it's nothing to say, there's nothing

2498
09:17:56.400 --> 09:17:57.160
to think about.

2499
09:18:00.239 --> 09:18:49.279
Starting with number five four three two one, did you

2500
09:18:49.480 --> 09:18:55.319
notice the gradual.

2501
09:18:57.559 --> 09:18:58.120
Letting go.

2502
09:19:00.480 --> 09:19:07.760
The tension in your body? It may also begin to

2503
09:19:08.080 --> 09:19:15.360
notice and be aware of how your mind is starting

2504
09:19:15.800 --> 09:19:23.760
to slow down. This is just a natural thing that happens.

2505
09:19:26.400 --> 09:19:28.879
It's not really a special procedure.

2506
09:19:30.199 --> 09:19:31.080
It's just natural.

2507
09:19:31.199 --> 09:19:37.559
Because it's your body relaxes, your mind also starts to relax,

2508
09:19:39.160 --> 09:19:42.839
and the more your mind relaxes, the more your body relaxes.

2509
09:19:42.919 --> 09:19:45.199
It's just a continuous.

2510
09:19:45.519 --> 09:19:56.800
Circle of relaxation. And is that calmness that comes from.

2511
09:19:58.599 --> 09:19:59.760
Relative quietness.

2512
09:20:01.319 --> 09:20:06.239
You know, even even if this background sounds either your

2513
09:20:06.440 --> 09:20:14.800
side online, it's still going to be quite calm. You know,

2514
09:20:14.879 --> 09:20:19.519
you haven't got the television on, there's no music in

2515
09:20:19.599 --> 09:20:21.800
the background unless you're listening to the recording.

2516
09:20:21.879 --> 09:20:29.279
With music, of course, you're very likely not going to

2517
09:20:29.319 --> 09:20:31.120
be sitting in the room with other people.

2518
09:20:32.080 --> 09:20:36.680
Of course you might be, but generally it's more ideal

2519
09:20:36.760 --> 09:20:41.760
if you can do this on your own, so no distractions,

2520
09:20:47.919 --> 09:21:00.879
and when you stop thinking about stuff, relaxation automatically rises.

2521
09:21:03.239 --> 09:21:11.440
A sense of comfort starts to grow, and.

2522
09:21:13.279 --> 09:21:22.919
Without trying to build it up into something fantastical, something magical,

2523
09:21:25.080 --> 09:21:30.559
this is just a natural process, something.

2524
09:21:30.360 --> 09:21:35.239
That's easy to accomplish.

2525
09:21:38.080 --> 09:21:45.879
In fact, it's almost the sense of relaxing completely happens.

2526
09:21:45.599 --> 09:21:49.000
Really when you put no effort into it.

2527
09:21:50.040 --> 09:21:52.480
It's not something that you can really force.

2528
09:21:55.080 --> 09:21:55.959
It's something that.

2529
09:21:57.199 --> 09:22:04.959
Happens naturally, and parts of the process of.

2530
09:22:06.599 --> 09:22:18.519
This recording and others is simply to allow you to

2531
09:22:18.680 --> 09:22:22.879
take advantage of this space.

2532
09:22:25.120 --> 09:22:38.080
This time, to just let go, to just be here,

2533
09:22:39.559 --> 09:22:41.239
to be in chair.

2534
09:22:44.760 --> 09:22:56.839
With how you feel, yet with the intention of wanting

2535
09:22:57.120 --> 09:22:59.480
to relax deeply.

2536
09:23:03.959 --> 09:23:05.279
And maybe even.

2537
09:23:06.680 --> 09:23:11.080
To fall asleep, depending on what it is that you

2538
09:23:12.199 --> 09:23:14.440
wish for yourself.

2539
09:23:15.639 --> 09:23:16.440
In this moment.

2540
09:23:23.440 --> 09:23:33.319
As we know, relaxing is the majority of the process.

2541
09:23:32.919 --> 09:23:33.919
Of fallen asleep.

2542
09:23:35.080 --> 09:23:38.959
The actual fall asleep part is a tiny bit at

2543
09:23:39.000 --> 09:23:51.360
the end. The deeper relaxed you become, the easier.

2544
09:23:53.919 --> 09:23:57.360
You find yourself drifting.

2545
09:24:06.879 --> 09:24:08.800
You can also if you choose.

2546
09:24:09.599 --> 09:24:25.760
Stay focused on my voice and really enjoy the process,

2547
09:24:30.080 --> 09:24:43.080
gradually relaxin each muscle.

2548
09:24:47.279 --> 09:24:48.360
In your body.

2549
09:24:53.120 --> 09:25:09.480
Effortlessly and just observing the sensation.

2550
09:25:14.080 --> 09:25:15.080
I'm letting go.

2551
09:25:21.480 --> 09:25:32.279
Completely this time on an account from six down to one,

2552
09:25:37.160 --> 09:25:46.360
and you can notice your mind calming down more with

2553
09:25:46.760 --> 09:28:39.080
each number you hear me say, naturally fears, six, five, four, three, four,

2554
09:29:00.239 --> 09:29:13.559
Being aware help your wind to slowed right down, sinking

2555
09:29:16.160 --> 09:29:36.319
deeply into relaxation. And as you focus on your why

2556
09:29:36.680 --> 09:29:41.559
did they noticed that.

2557
09:29:43.519 --> 09:29:51.639
There's some thoughts still there, maybe some stolen thoughts.

2558
09:29:51.440 --> 09:29:51.519
That.

2559
09:29:54.000 --> 09:29:59.519
There's some means perhaps need your attention.

2560
09:30:06.400 --> 09:30:07.519
What you can do.

2561
09:30:13.360 --> 09:30:25.839
Sad love to those doors. Sprinkle those stores with love.

2562
09:30:27.599 --> 09:30:31.760
I do petals from a flower to sprinkle over them,

2563
09:30:33.279 --> 09:30:40.440
petals feel with love towards those stores. To let those

2564
09:30:40.559 --> 09:30:48.040
stores then you're not bend them. You just need them

2565
09:30:49.319 --> 09:31:00.319
to require them to just calm down, slow down, wear

2566
09:31:00.319 --> 09:31:01.000
it down.

2567
09:31:04.919 --> 09:31:05.440
And now.

2568
09:31:13.199 --> 09:31:18.400
So she focused on those and meaning thoughts to go

2569
09:31:18.760 --> 09:31:24.440
down this time from seven out to one each number.

2570
09:31:27.440 --> 09:31:39.959
Just imagine sprinkling those flower petals of love, kindness, gratitude.

2571
09:31:43.040 --> 09:31:52.800
I heard those thoughts to allow them to just out

2572
09:31:52.839 --> 09:32:20.639
away and relax deeply. I suppose will become start him.

2573
09:32:24.040 --> 09:33:03.120
If not the seven six five.

2574
09:33:16.040 --> 09:33:16.319
Four?

2575
09:34:34.120 --> 09:34:56.760
What is.

2576
09:34:59.160 --> 09:35:22.519
Next? You're feeling in your pudding? You consider focus on

2577
09:35:22.680 --> 09:35:32.120
your hands. It's the more I ask my hands are

2578
09:35:34.480 --> 09:35:36.440
the more asks to body?

2579
09:35:37.400 --> 09:35:38.279
And why not.

2580
09:35:55.440 --> 09:36:05.559
You focus on your hands and your fingers. There's nothing

2581
09:36:05.879 --> 09:36:10.400
to get to be done. There's no creation of fists.

2582
09:36:11.879 --> 09:36:13.519
That's the thing that's.

2583
09:36:13.400 --> 09:36:24.800
Any It's just the like to say and the folk

2584
09:36:24.879 --> 09:36:25.519
to say.

2585
09:36:26.919 --> 09:36:36.720
One of my hands, not to see how they feel

2586
09:36:51.360 --> 09:36:51.959
the fist of.

2587
09:36:54.720 --> 09:37:03.239
The ads to my hands. Feel the carly mind feels

2588
09:37:05.919 --> 09:37:33.599
more comphics. Feel the body, y, oh body, I tist.

2589
09:37:37.680 --> 09:37:46.120
You is.

2590
09:37:48.800 --> 09:38:21.879
Starting dread, said, just my hands, it is about the

2591
09:38:23.199 --> 09:38:36.480
s spears I keep in of that reaxation in my

2592
09:38:36.680 --> 09:38:55.319
hands FS relaxed, feached my bo.

2593
09:39:03.480 --> 09:39:07.199
Eight down to one.

2594
09:39:12.680 --> 09:39:26.800
Master through the lights imagy spreading into my hands the things.

2595
09:39:43.279 --> 09:39:55.800
N eight down to.

2596
09:40:00.680 --> 09:42:01.319
Starts us.

2597
09:43:03.000 --> 09:44:13.319
As being.

2598
09:44:17.160 --> 09:44:20.760
Nothing to do nothing, to do.

2599
09:44:22.360 --> 09:44:38.279
Nothing, to say everything just wos. This is the best

2600
09:44:38.279 --> 09:44:46.160
to respect you. This is how it just wom.

2601
09:45:03.000 --> 09:46:31.160
The n y U h U