May 26, 2025

(music) (10 hours) BODY SCAN - Relax & Sleep Hypnosis Daily #222 (26th May 2025)

(music) (10 hours) BODY SCAN - Relax & Sleep Hypnosis Daily #222 (26th May 2025)
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name's Jason

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new Land. Please only listen when you can safely close

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your eyes. This is going to be a body scan,

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so I'd like you just to get yourself comfortable, sitting

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down in a chair that supports your body or lying

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down on a flat, comfortable surface. There really isn't anything

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for you to do. Just listen to my voice. You

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can close your eyes if you want to, or you

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can lead them open. I'm going to ask you whether

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your eyes are open or closed. Is just to look up.

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So of course, if they're open, look up, maybe without

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moving your head, looking up towards the ceiling. If your

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eyes are closed, still do the same thing, moving your

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eyeballs upwards, just gently. You're not straining, just gently pointed upwards.

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And notice how that relaxes your eyes. You may feel

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the need to just let your eyes go back to

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how they were, which relaxes your eyes even more. I

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like to see any sounds around. Maybe you can hear

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stuff on my side. It's quite windy outside. Vinnie's on

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the floor playing around, so you may hear him, or

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you may have sounds where you are and it doesn't

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need to be silent, because this is just a relaxation session.

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It's just an opportunity to take a few minutes break

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from the day and allow yourself to just sink into

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that natural comfort that we all carry within us, because

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we were all born with the ability to relax easily

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and naturally. Just look at a baby, how easily a

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baby just falls asleep or feels relaxed. Noticing your face,

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the skin on your face. Maybe you can even feel

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a slight breeze on your skin, noticing your jaw, your mouth.

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Perhaps you can hear the birds singing or Vinny bunching away.

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If you still got your eyes open, maybe you can see.

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What's around you. Perhaps you can even notice the temperature

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on your hands as well as your face. And maybe

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even if you've got a short sleeve T shirt on,

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maybe you can feel that temperature on your arms. I

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was going to say, if you've got shorts on, you

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could perhaps feel it on your legs, but I realized

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I'm then moving into going through lots of different wardrobe potentials.

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There's no idea for me to know what you're wearing.

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You might be dressed as an astronaut. I don't know

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who has no way of knowing, Although that would be

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kind of strange, I guess unless you are actually an

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astronaut deciding to relax. I think I'd need some relaxation

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after traveling through space. Probably need a nice meal as well.

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And as you scan your body, just go through your body,

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noticing the different parts of your body, like your hands,

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your feet, your elbows and your knees, your legs, your arms,

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your lower back and your stomach, the middle of your back,

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your ribs, your upper back and your chest, your shoulders,

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the back of your neck, and maybe all the way

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down your spine. Sometimes it's worth just moving your body

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slightly in order to get more in touch with how

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that particular path feels, more relaxed, and noticing how your

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mind is. How does your mind feel? Is there lot

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of activity or is it now starting to quiet down?

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Or are you struggling to get your the idea of

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an astronaut sitting in a chair listening to this recording

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out of your head. Maybe it's tickled your funny bone.

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Where is the funny bone? Because when I was growing up,

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iaced to hit you, like bang my elbow, and they go,

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oh you just you just bashed your funny bone. Well,

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there's nothing funny about it because it hurt. Why is

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that funny? She said, Well, look around, everyone's laughing. I said,

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but I'm not laughing. They said, yeah, it's not funny

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for you enough, that was a teacher. So as your

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mind slowed down, how does your mouth feel, your tongue,

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your teeth, your gums, your chin. Maybe just open your

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mouth a little bit, not like really wide. I could

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try to eat a massive burger or a huge subway sandwich,

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or maybe three sausage rolls or squashed on top of

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each other. I think I need to eat. I think

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I'm a bit hungry. Keep thinking of food. The astronaut's

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now turned into an icing astronaut that you perhaps would

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get on top of a cake. Now thinking about cake. Yeah,

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I'm a little bit hungry. But there's something nice about relaxing.

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You're taking a break from taking things seriously. I do

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realize life has a lot of serious stuff, but I

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think it's necessary, like super important, imperative. I haven't used

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the word imperative before that we all take time out

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from life, from anything that's going on, just take a

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step back. I don't know why I've never used. Imperative

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is it's never popped up in a conversation. There's a

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lot of words like that that I don't use that

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I do know, I feel quite basic person use very

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basic language when I talk. Yeah, I think it's very

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important though, that all of us can take a step back,

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and it doesn't have to be a step back and

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be a step to the side. It doesn't even literally

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need to be a step I mean, don't actually have

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to physically step back, but in your mind, almost removing

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yourself from all that stuff, whatever that stuff is, and

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sometimes even allowing that those thoughts and those concerns, maybe worries,

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to just quiet and down, even for just five minutes,

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can really have a positive effect. We don't necessarily have

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to think about astronauts made of icing. Listening to this recording,

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just wondering, can you get a different flavored dicing? Because

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I've seen a lot of cakes. I've eaten quite a

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few cakes, and I've been to a few weddings and stuff.

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The ic in I suppose you, but I'm just thinking

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of the iced figures don't seem to be kind of

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made of the same kind of flavor. I never had

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a mint one or banana flavored one. I don't think

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I've even had banana flavored ice. In just normal izing

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that covers of cake m and some I might think, well,

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that's all very well, but why are you talking about

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cakes and banana flavored icing. Well, the reason for that

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is that's just where my mind went. But also that's

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kind of part of taking a break, a step back,

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a short mini holiday from reality. I guess there's nothing

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wrong with reality. There's also equally nothing wrong with stepping

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back just for five minutes or ten minutes, give yourself

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time to regenerate, because sometimes just a small amount of

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relaxation really can make a difference, just in the same

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way as on a really really hot day, taking a

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cold shower can really cool you down. Works even better

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when it's cold on a cold day as well, but

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probably not want to do that, or sprinking cold water

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on your face on a really warm day. I remember

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early eighties and it was so hot outside, and I

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was with my two brothers and we were basically filling

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our waters water bottles up and squirting them at each other,

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squirting water over at each other, and the water was

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drying instantly. And some people might think, well, that's a

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I suppose it's a fairly pleasant story, and it does

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kind of fit together with you talking about splashing water

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on yourself and maybe cooling down on a hot day,

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taking a break from you know, the reality of the

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heat and taking a step back. I guess in a way,

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But what's that got to do with this recording? What's

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they got to do with a body scan? And I

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suppose my answer to that would be I'm not sure.

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I guess there's lots of different ways of doing a

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body scan. You can focus on each part of your

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body without trying to cause each part of your body

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to relax deeply. Alternatively, you can focus on different parts

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of your body with the expectation that each individual part

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of your body will relax even further. And there's other

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ways where you can do a body scan where you

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could focus on instead of going from your head down

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to your toes, you could focus randomly, but on your

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own body days and different parts of your body. I mean,

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you focus on other people's parts of their body, but

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that would be I'm not sure how that would work.

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It might work well, especially if you focus on someone

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that's relaxed, someone that you know that's really a relaxed person.

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You just imagine how their back feels, or how their

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shoulders feel, how their stomach feels, how relaxed their mind feels,

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which could also cause you to feel relaxed. Just notice

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how you feel now compared to how you felt before

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you started listening to this recording, before you started listening

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to my squeaky voice. And that brings me to the

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end of the recording. I need to go and get

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some food, So thank you for listening. Remember to be

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kind to yourself, because you do deserve to be happy

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and be gentle with yourself. You deserve to feel safe,

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lots of love. Bye. Relax 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 record things ended, so that

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you can still benefit from listening to my voice, maybe

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in a few hours time, perhaps tomorrow, and then by

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listening regularly, especially if you find, like some people do

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and myself as well, sometimes I find one particular recording

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that really resonates with me, and I just listen to

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

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was this recording from We're going back to about nineteen

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ninety nine. It was it wasn't hypnosis, but it was

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it guided visualization, so it kind of was hypnosis, really,

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And I managed to find it again and it still

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has the same effect on me. And part of it

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was the person's voice relaxed me. She just felt so peaceful,

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and I'd look forward to listening to.

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Her in the.

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Morning and in the evening. And I knew before even

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

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the play button. This was in the days of CD

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players press the play button. In fact, it might have

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even been a tape 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 them 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. Now now I was listening

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to this recording in the early days of learning hypnosis,

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and long before I ever made any videos or audio

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recordings myself, because I didn't start doing that till two

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thousand and six, I knew, I knew how helpful I

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found being able to just let go, to have that

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

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it's going to be just as relaxing, if not more so.

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Each time you hear my voice, you may feel the same.

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Some people have been listening to me for over a decade,

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maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people may be listen

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every day. That's something that I do which you may

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not realize by listening, is when I record these recordings. Now,

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for example, I also am affected by the words that

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I say. So if I set you focus on your feet,

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notice your feet relaxing, I will be focusing on my feet.

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I will be noticing my feet relaxing. If I said,

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focus on your hands, and maybe notice the difference between

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each hand, perhaps notice the air in the room, the

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temperature of the room. On the backs of your hands.

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You may start to notice what almost feels like a

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very light breeze, even though there may not be any

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type of breeze at all where you are right now,

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and as you become aware of your hands, I'm also

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aware of how relaxed my hands are feeling now and

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when it comes to potentially drifting off to sleep, which

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

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

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I listen back to do the editing, I hear snoring,

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

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Is it snoring? Was a pick turned up? That's why

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I sound like when I snore, I get really into

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

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relaxed you feel in your feet, how relaxed you feel

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in your hands. I have noticed more and more that

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

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easier your breathing becomes. It's almost like that additional muscle relaxation.

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So this allows you to breathe easier without necessarily focusing

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on your breath. However, being able to notice the ease

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in which you breathe so naturally, You breathe so very

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easily and smoothly. Whenever I imagine my breathing improving, when

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I've got my eyes closed, I tend to visualize a

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beautiful field with trees and flowers producing all that life

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giving oxygen. And it feels nice too, if nothing else,

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just taking some time away from everything, enjoying that feeling

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of peace serenity with a joyful heart. Time seems to

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just drip by, so very slowly, relaxed, so deeply, peaceful,

238
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completely unattached to any thoughts whatsoever in this moment, completely free,

239
00:40:02.440 --> 00:40:53.840
noticing that your mind has slowed down. Slowed down because

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00:40:54.000 --> 00:41:22.599
nothing really requires your attention. You can enjoy the physical

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00:41:22.920 --> 00:41:34.559
sensations of allowing the stress to drip out of your body,

242
00:41:41.079 --> 00:42:04.880
dripping out of every part of your body and being

243
00:42:05.239 --> 00:42:43.920
released from your brain, un your mind slowly but surely.

244
00:42:50.719 --> 00:42:53.880
The muscles in your legs.

245
00:43:08.679 --> 00:43:39.280
Relax res relax so very deeply, relax.

246
00:43:43.800 --> 00:44:09.239
So deeply, and the feelings, the pleasant feelings in your

247
00:44:09.519 --> 00:44:37.320
arms and shoulders, deepening each part of your body further

248
00:44:42.280 --> 00:45:15.320
and deeper and deeper. M medicine, the feedings in the

249
00:45:15.360 --> 00:46:15.280
back of your neck, the feelings in your wrists, muscles,

250
00:46:17.360 --> 00:46:45.960
in the front of your body. I also feeling peaceful,

251
00:46:54.119 --> 00:47:21.920
deep there's a sense of peace spreads through your very cool.

252
00:47:52.440 --> 00:47:59.199
Even when you.

253
00:47:56.880 --> 00:49:16.400
Focus on your mind. Her mind becomes e and slowerven, deeper, relaxing,

254
00:49:20.840 --> 00:50:27.440
so very slower. His stomach taste, felling your stomach, he'll back. Notice.

255
00:50:37.719 --> 00:50:56.199
Notice how relaxed you now feel in the hole of

256
00:50:56.320 --> 00:51:29.000
your back. In a spy from your brain all the

257
00:51:29.039 --> 00:51:38.519
way down the middle of your back, sending and receiving.

258
00:51:40.159 --> 00:53:09.760
Millions of messages every day, deecomfort increasing deeply els him relax.

259
00:53:13.039 --> 00:53:22.239
Spreading those signals down your spine or cord into air,

260
00:53:22.559 --> 00:53:44.000
every part of your body, your shins and your calf, muscles,

261
00:54:09.239 --> 00:54:38.719
your elbows, Feelings of peace and tranquility spreading through your body,

262
00:54:43.719 --> 00:55:00.360
tips of your toes, to your eyes, your fingers. Wait,

263
00:55:00.679 --> 00:55:17.679
you'll know about letting go, Rea, letting.

264
00:55:17.480 --> 00:56:02.840
God place, drifting.

265
00:56:09.719 --> 00:57:06.800
Mind just wandering away, happy to let go, let go completely, Lecker, sir,

266
00:57:07.000 --> 00:58:07.960
tranquil you ole buddy, enjoying of sense listening that hey

267
00:58:09.199 --> 01:00:04.119
more pace joy space, this space.

268
01:00:06.599 --> 01:00:07.719
Of peace.

269
01:00:10.880 --> 01:02:14.400
And safety, safe, very very relaxed, us leading letting go.

270
01:02:32.480 --> 01:02:40.079
Maybe we can just focus on the different parts of

271
01:02:40.239 --> 01:03:14.599
your body, just to notice the forehead and your eyes

272
01:03:47.880 --> 01:04:34.360
ju silace, noticing the sense of complete freedom, absolute freedom,

273
01:05:20.440 --> 01:06:29.719
dress day, dress day. He's fall energy paste to breeze, such.

274
01:06:30.239 --> 01:07:13.000
Ease, yeah, loose.

275
01:07:34.280 --> 01:07:45.840
You may have you may not have noticed your mind

276
01:07:46.599 --> 01:08:47.720
drifted peaceful, move any even more deeply in the direction

277
01:08:47.960 --> 01:10:23.640
of total blissful peace, bless for pace, rift, go to pace,

278
01:11:07.159 --> 01:12:18.960
let him go peace with mind foty, so relaxed, so relaxed.

279
01:12:43.479 --> 01:13:16.720
A body feels almost invisible, so very relaxed, paceful, so

280
01:13:24.439 --> 01:14:26.760
pace re like God. And you could start to notice

281
01:14:27.159 --> 01:14:36.159
that you are feeling more relaxed, even though I've not

282
01:14:37.920 --> 01:14:48.600
purposely focused your mind upon that sense of physical comfort

283
01:14:49.319 --> 01:14:56.159
that is growing within you throughout your body, and your

284
01:14:56.279 --> 01:15:06.840
mind starts to slow down. And that could be almost

285
01:15:07.039 --> 01:15:16.560
in recognition of I guess my speech not being particularly fast,

286
01:15:23.119 --> 01:15:33.520
and things just generally feel calmer. Just by listening to

287
01:15:33.680 --> 01:15:42.239
my voice, you give yourself an opportunity to take a

288
01:15:42.399 --> 01:15:49.159
break from the day, take a break from your life

289
01:15:50.319 --> 01:15:58.800
as it is, and to give yourself a rest, giving

290
01:15:58.840 --> 01:16:06.319
yourself permission to take some time off and to allow

291
01:16:06.479 --> 01:16:12.640
your body to relax and allow your mind to slow down,

292
01:16:16.720 --> 01:16:24.640
which in turn releases the tension any stresses that you

293
01:16:24.840 --> 01:16:34.720
had in your body. It's almost as if the parts

294
01:16:34.800 --> 01:16:39.920
of your body just open up, allowing the negativity out

295
01:16:46.800 --> 01:16:52.800
and at the same time replacing that negativity with positive

296
01:16:54.000 --> 01:17:02.159
heathing energy, which then fills your body up and your

297
01:17:02.319 --> 01:17:16.199
mind to also starts to appreciate those feelings of increasing

298
01:17:18.479 --> 01:17:35.279
confidence and almost uplifting feeling positive healing, an energy that

299
01:17:38.960 --> 01:17:50.640
spreads through your body like a wave of comfort. And

300
01:17:50.760 --> 01:18:00.880
all this comes from just allowing yourself a few minutes,

301
01:18:02.760 --> 01:18:05.760
maybe half an hour, however long you want it to be,

302
01:18:07.279 --> 01:18:19.199
to just rest and allow your mind and your body

303
01:18:21.439 --> 01:18:38.199
to almost reset itself to the settings of comfort and relaxation, calmness,

304
01:18:42.479 --> 01:18:51.840
which allows more room for feelings of pleasure and happiness

305
01:18:55.880 --> 01:19:04.680
to move around your body and into your mind, almost

306
01:19:05.479 --> 01:19:10.079
as if your mind and your body are sinking together,

307
01:19:14.359 --> 01:19:24.039
almost mirroring each other with that growing positivity and calmness.

308
01:19:29.119 --> 01:19:36.560
And it feels nice, really does feel nice to know

309
01:19:36.840 --> 01:19:45.720
that you are the one that has allowed yourself to

310
01:19:46.000 --> 01:19:55.000
feel more comfort and to experience.

311
01:19:56.800 --> 01:19:57.920
More of this.

312
01:19:59.640 --> 01:20:14.880
De relaxation spreading throughout your body. And as I focus

313
01:20:16.439 --> 01:20:22.199
on each part of your body. You can notice that

314
01:20:22.399 --> 01:20:36.920
that part becomes even more relaxed just by focusing on it.

315
01:20:39.479 --> 01:20:49.119
It becomes even more calm and comfortable, just by focusing.

316
01:20:53.159 --> 01:20:58.920
And as I move down your body, starting at your head,

317
01:21:01.640 --> 01:21:06.880
the parts that you have already focused on will continue

318
01:21:08.279 --> 01:21:15.399
to relax deeply, and those parts that have not yet

319
01:21:15.600 --> 01:21:28.479
focused on or just automatically release any remain intention in

320
01:21:28.640 --> 01:21:42.880
anticipation of even more comfort about to come. Now, I'm

321
01:21:42.880 --> 01:21:49.359
going to start by focusing on your forehead, just being

322
01:21:49.520 --> 01:21:58.880
aware the feelings of your forehead and any background sounds.

323
01:22:00.680 --> 01:22:05.520
But mister Herbert the pigeon can just allow you to

324
01:22:05.720 --> 01:22:12.960
feel even more relaxed. Just means you in the moment,

325
01:22:16.079 --> 01:22:21.439
this isn't this isn't a sterile environment. This is the world.

326
01:22:24.880 --> 01:22:30.920
I live in the countryside, so there's lots of nature

327
01:22:31.479 --> 01:22:41.960
sounds around. So as you focus on your forehead, just

328
01:22:42.239 --> 01:22:52.640
notice how it becomes even more relaxed. Is focus only

329
01:22:52.960 --> 01:23:02.279
on my voice and that part of your body. Moving

330
01:23:02.479 --> 01:23:12.920
down to your eyes, focusing on your eyes, noticing how

331
01:23:15.399 --> 01:23:22.520
your eyelids feel so heavy yet so light at the

332
01:23:22.720 --> 01:23:29.880
same time, and all the muscles around your eyes relaxing

333
01:23:31.760 --> 01:23:43.600
completely moving your focus down to your mouth, your lips,

334
01:23:44.079 --> 01:23:51.000
your tongue, your teeth, your gums, the hole of your

335
01:23:51.119 --> 01:24:06.520
mouth relaxing, calm and loose. As you focus now on

336
01:24:06.720 --> 01:24:13.640
your jaw, not just the parts of your jaw near

337
01:24:13.720 --> 01:24:18.119
your mouth and your chin, but all the way up

338
01:24:18.880 --> 01:24:24.920
the size of your face to your ears, the hole

339
01:24:25.640 --> 01:24:52.600
of your jaw, feeling more relaxed, a calm. Focusing on

340
01:24:52.840 --> 01:24:58.239
your neck, the front of your neck and your throat

341
01:25:00.520 --> 01:25:11.159
relaxing and loose and calm. The sides of your neck,

342
01:25:13.479 --> 01:25:22.039
right and left side of your neck relax and lace

343
01:25:26.119 --> 01:25:39.359
and calm. And now the back of your neck, focusing

344
01:25:39.680 --> 01:25:49.079
on the back of your neck, letting go of any

345
01:25:49.319 --> 01:25:56.159
tension that may have been there before, and enjoying that

346
01:25:58.840 --> 01:26:11.199
sense increasing comfort and release. Then you can experience in

347
01:26:11.279 --> 01:26:23.199
the back of your neck, moving down your back and

348
01:26:23.359 --> 01:26:28.199
moving either side of your spine right from the top

349
01:26:28.279 --> 01:26:33.800
of your back all the way down to the bottom

350
01:26:33.880 --> 01:26:51.000
of your back, down to your lower back. As you

351
01:26:51.239 --> 01:26:58.560
move up and down your spine, you can feel the

352
01:26:58.800 --> 01:27:13.800
muscles either side of your spine relaxing even more, and

353
01:27:14.000 --> 01:27:20.680
as those muscles relax that sense of comfort starts to

354
01:27:20.880 --> 01:27:31.279
spread outwards from your spine into both sides of your back,

355
01:27:35.079 --> 01:27:38.800
the top of your back, the middle en your lower back,

356
01:27:42.319 --> 01:27:49.439
and as you scan gently and slowly up and down

357
01:27:49.640 --> 01:27:54.680
your back, there's the muscles in the top of your

358
01:27:54.800 --> 01:28:04.760
back relax and become looser. The muscles in the middle

359
01:28:04.800 --> 01:28:12.119
of your back also seem to just almost divide from

360
01:28:12.159 --> 01:28:25.560
each other, separating and almost melting. And in your lower

361
01:28:25.680 --> 01:28:37.199
back there seems to be an extra special feeling of comfort.

362
01:28:42.479 --> 01:28:48.640
The spreads into your hips. Sit down your lower back,

363
01:28:48.960 --> 01:28:56.920
into your hips, into the area where your cosix are,

364
01:29:00.520 --> 01:29:06.680
and into your buttocks, and all these muscles that spread

365
01:29:09.399 --> 01:29:19.159
bring your lower back into your hip area start to melt,

366
01:29:23.640 --> 01:29:35.920
start to reading, let go, and you know where about

367
01:29:36.079 --> 01:29:42.079
to focus on your shoulders. Your back and your spine

368
01:29:43.119 --> 01:29:56.439
will continue to let go, continue to relax, so.

369
01:29:59.279 --> 01:29:59.600
Calm.

370
01:30:04.640 --> 01:30:10.199
As you focus on your shoulders, you may notice they're

371
01:30:10.399 --> 01:30:41.319
already feeling really loose. They're already feeling calm and fearing.

372
01:30:45.600 --> 01:30:53.880
Those muscles then move from your neck into your shoulders.

373
01:31:00.479 --> 01:31:29.880
Feels so soft and gentle, so smooth and calm, and

374
01:31:30.079 --> 01:31:42.880
the feeling in your shoulders seems to spread deep into

375
01:31:43.000 --> 01:31:53.399
your shoulders, a sense of relaxation, not just traveling deeply

376
01:31:53.760 --> 01:32:10.159
into your muscles, but also really axing the bones and

377
01:32:10.439 --> 01:32:18.680
moving all the way to underneath your arms, relaxing a

378
01:32:18.840 --> 01:32:24.159
whole area between the tops of your shoulders and underneath

379
01:32:24.199 --> 01:32:43.279
your arms healing. You feel so relaxed and comfortable in

380
01:32:43.439 --> 01:32:49.159
your shoulders, which sense that.

381
01:32:51.399 --> 01:32:53.399
Deep healing.

382
01:32:56.439 --> 01:33:13.920
Message into your arms. You may feel almost as if

383
01:33:14.000 --> 01:33:20.520
your arms are not even there, because they're so relaxed,

384
01:33:23.720 --> 01:33:54.720
so deeply relaxed, so calm, so.

385
01:34:01.560 --> 01:34:01.760
Loose.

386
01:34:09.199 --> 01:34:20.279
A feelings spreading all the way down your arms, two elbows,

387
01:34:24.119 --> 01:34:40.600
including your elbows circumfort spreads.

388
01:34:44.640 --> 01:34:45.399
Your way.

389
01:34:47.920 --> 01:34:54.800
Into wrists, your forearments.

390
01:34:54.239 --> 01:35:07.319
And your wrists so heavy, yet at.

391
01:35:07.359 --> 01:35:48.159
The same time sunlight and gentle frey sin.

392
01:35:50.359 --> 01:35:51.359
Now on.

393
01:35:54.039 --> 01:36:18.000
Your hands, My hands.

394
01:36:24.000 --> 01:36:26.840
So peaceful.

395
01:36:27.840 --> 01:36:29.239
In your hands.

396
01:36:47.520 --> 01:36:48.640
With a sense of.

397
01:36:52.119 --> 01:37:05.720
Real pace, just.

398
01:37:05.920 --> 01:37:21.720
Seems to feel sep familion when your hands relax deeply

399
01:37:31.279 --> 01:39:26.680
else your fingers things sidish, you think it tips meving

400
01:39:27.039 --> 01:39:56.920
your attention let from your body. So comfortable, Ma man,

401
01:39:57.079 --> 01:41:45.680
you focus like musculs and your fins and niece, I

402
01:41:46.039 --> 01:44:34.279
relaxed cough muscles just shades composium, the faathing in your faints. Sir, peaceful,

403
01:44:36.399 --> 01:45:35.680
circomm sit peaceful circom sir, peaceful sycom so peace f

404
01:45:44.600 --> 01:45:46.720
RelA sner.

405
01:45:51.439 --> 01:45:53.199
Peace fall.

406
01:45:56.600 --> 01:46:08.159
Cycom out of deep relaxation.

407
01:46:09.880 --> 01:46:43.399
Just spread your chest stomb, let it go everything. So

408
01:46:43.439 --> 01:46:49.760
I'm gonna start counting down now from twenty down to one.

409
01:46:55.720 --> 01:46:58.920
You can imagine in a way it's like just walking

410
01:46:59.039 --> 01:47:04.760
down some stuff steps and each step or twenty steps,

411
01:47:04.840 --> 01:47:13.960
and each step represents a level of comfort. Each step

412
01:47:14.520 --> 01:47:30.039
represents a deepening of that comfort, and the furvies you

413
01:47:30.199 --> 01:47:36.239
walk down those steps, the deeper and more relaxed you feel.

414
01:47:42.960 --> 01:50:30.399
So starting with number twenty twenty nineteenhhhhhh eighteen seventeen sixteenhhhhhhhhh

415
01:51:33.319 --> 01:54:24.199
three four four two well.

416
01:55:13.720 --> 02:01:20.159
Uh eight siven us us six.

417
02:02:35.039 --> 02:03:54.760
Five four.

418
02:04:17.479 --> 02:06:39.119
Dust us.

419
02:06:28.119 --> 02:08:23.239
Us. And now.

420
02:08:27.600 --> 02:08:40.239
As you focus on your eyes, we're gonna count down

421
02:08:40.680 --> 02:08:51.760
from ten down to one, focusing just on your eyes,

422
02:08:55.560 --> 02:09:04.079
your eyelids, the muscles around your eyes, your eye walls themselves,

423
02:09:05.600 --> 02:09:22.600
a whole area that makes up your eye. And as

424
02:09:22.680 --> 02:09:31.239
we count down from ten down to one, whilst focusing

425
02:09:31.479 --> 02:09:46.840
on your eyes, you'll become twice is relaxed with each

426
02:09:47.319 --> 02:10:00.399
number counting down. That you may find they want to

427
02:10:00.560 --> 02:10:09.720
do is just drift off to sleep. And if that's

428
02:10:10.039 --> 02:10:22.840
what you want then, just allow yourself to do that. Now,

429
02:10:25.840 --> 02:10:32.199
focusing on your eyes, I'm going to begin counting down

430
02:10:33.760 --> 02:11:50.560
from ten down to one right now, ten nine eight.

431
02:12:35.840 --> 02:14:47.840
Seven f.

432
02:15:58.800 --> 02:18:20.079
Four daree.

433
02:19:53.159 --> 02:19:53.399
Swoo.

434
02:20:01.719 --> 02:20:13.000
Counting down from ten to one. Ten nine eight seven

435
02:20:15.120 --> 02:20:37.719
six five four three two one. And maybe that was

436
02:20:37.760 --> 02:20:41.959
a bit too quick in order to relax. Maybe it's

437
02:20:41.959 --> 02:20:47.920
a bit too fast for you to notice the calming

438
02:20:48.120 --> 02:20:54.760
of your body, maybe even a little bit of pressure.

439
02:20:54.799 --> 02:20:58.639
They're like, you're counting down from ten to one, would

440
02:20:58.639 --> 02:21:02.040
you expect me to do? Man, expect me to STI

441
02:21:02.079 --> 02:21:11.639
go with floppy just because you're counting down. I can

442
02:21:11.760 --> 02:21:15.479
try it again, but this time I'll go git slower

443
02:21:17.719 --> 02:21:22.600
this time, as you focus on the whole of your

444
02:21:22.639 --> 02:21:31.000
body before we focus on your legs. Just notice how

445
02:21:31.120 --> 02:21:45.200
your body does start to feel more relaxed with every

446
02:21:45.319 --> 02:22:18.399
number that I count down ten nine eight seven six,

447
02:22:26.840 --> 02:23:36.719
five four three one, And just notice how you feel generally,

448
02:23:37.159 --> 02:23:51.440
how your body feels. It's not necessarily even about counting

449
02:23:51.600 --> 02:23:58.680
down from ten to one. It's that space that you have,

450
02:24:00.079 --> 02:24:18.520
that space between being active physically or mentally to just

451
02:24:23.239 --> 02:24:28.399
sitting or lying down, just being there, not doing anything,

452
02:24:28.600 --> 02:24:35.200
not saying anything or needing to think about anything. So

453
02:24:35.920 --> 02:24:38.920
it opens up a space, you know, a bit of

454
02:24:39.000 --> 02:24:50.000
a space, a gap. And the more I came down

455
02:24:50.040 --> 02:24:57.399
from ten to one, the bigger that gap becomes. So

456
02:24:57.559 --> 02:25:09.879
there's that gap of calm us, of comfort, relaxation. It's

457
02:25:09.920 --> 02:25:23.520
a nice feeling, and it moves those stresses or discomforts

458
02:25:23.639 --> 02:25:36.440
physically or emotionally, moves them away, allows you.

459
02:25:39.159 --> 02:25:39.680
To just.

460
02:25:42.639 --> 02:25:48.719
Slow down. So I'm going to count again from ten

461
02:25:48.799 --> 02:25:57.159
down to one and notice that gap widening, the gap,

462
02:25:58.959 --> 02:26:03.559
And is it widened. It's almost like the stress and

463
02:26:03.680 --> 02:26:21.280
attention falls into the gap and gives you that distance,

464
02:26:23.319 --> 02:26:24.079
that space.

465
02:26:26.479 --> 02:26:31.920
Now ten.

466
02:26:36.280 --> 02:28:32.879
Nine, eight, seven, six, five, four three two one. Now,

467
02:28:33.120 --> 02:28:36.879
how did your body feel?

468
02:28:39.120 --> 02:28:39.280
Now?

469
02:28:52.000 --> 02:29:03.959
Can you notice that? Do you feeling calmer? Are you

470
02:29:04.239 --> 02:29:32.639
feeling more relaxed? As we now focus on your legs,

471
02:29:34.360 --> 02:29:54.799
just your legs. We're just gonna start with focusing on

472
02:29:55.239 --> 02:30:14.399
your thighs. Of course, it's not the most exciting thing

473
02:30:14.559 --> 02:30:21.079
to be doing, because I'm sure like most of your

474
02:30:21.120 --> 02:30:32.799
body is not a lot going on right now. Just

475
02:30:33.000 --> 02:30:39.120
focusing on the whole of your thighs, the tops of

476
02:30:39.239 --> 02:30:45.280
your thighs, the sides of your thighs, the bottoms of

477
02:30:45.360 --> 02:30:52.319
your thighs. You're outer thighs and you're inner thighs. Basically

478
02:30:52.520 --> 02:30:56.159
the whole of your thigh that leads into your hip

479
02:31:00.239 --> 02:31:11.000
and it goes down to your knee joint. Now, this

480
02:31:11.200 --> 02:31:18.639
is a big area, it's a very heavy area. It's

481
02:31:18.799 --> 02:31:25.200
very strong, probably the strongest muscles in your body or

482
02:31:25.280 --> 02:31:41.639
in your thighs. But I don't think we perhaps give

483
02:31:41.799 --> 02:31:55.000
enough attention to our thighs. Perhaps we don't acknowledge how

484
02:31:55.120 --> 02:32:17.000
important our thighs are to our lives, how much they

485
02:32:17.079 --> 02:32:30.479
actually do for us all through our lives. And it

486
02:32:30.760 --> 02:32:36.680
may seem sound really weird, but I think that all

487
02:32:36.799 --> 02:32:44.399
of our body parts, especially our thighs, needs some TLC,

488
02:32:47.719 --> 02:33:00.360
a bit of love shown, a bit of acknowledgement. I

489
02:33:00.559 --> 02:33:16.239
thank you gratitude for our thighs do for us. And

490
02:33:16.360 --> 02:33:22.200
I know this may sound a bit strange. Maybe you think,

491
02:33:22.639 --> 02:33:25.559
why am I? Surely I should be out in the

492
02:33:25.680 --> 02:33:34.200
garden hugging a tree or something. Well, it's hard to

493
02:33:34.239 --> 02:33:37.440
set a microphone up on a tree. That's why I'm

494
02:33:37.479 --> 02:33:40.319
doing this indoors. Otherwise I wouldn't be outside hugging a tree.

495
02:33:41.719 --> 02:33:50.399
I can't see the television from the tree, if you

496
02:33:50.520 --> 02:33:55.719
moved down to your knees gain such an important part.

497
02:34:00.079 --> 02:34:05.120
And I think we don't necessarily I'll speak for myself here.

498
02:34:07.600 --> 02:34:12.680
I don't necessarily appreciate all that my needs do for

499
02:34:12.840 --> 02:34:19.319
me until I have a problem with my knee. It's occasionally,

500
02:34:19.360 --> 02:34:24.319
if I ever, maybe i'll bash it, or it's aching

501
02:34:24.520 --> 02:34:30.879
for some reason. It's then that I realize how much

502
02:34:31.040 --> 02:34:34.639
it does. You know, the benefit of being able to

503
02:34:35.600 --> 02:34:44.840
use my legs without any kind of physical discomfort is

504
02:34:45.639 --> 02:34:54.360
a beautiful thing that's possibly not appreciated until it's temporarily removed.

505
02:34:55.520 --> 02:35:02.520
You know that's comfort. But as you focus on your knees,

506
02:35:04.639 --> 02:35:10.319
regardless of how your knees feel, you can have that

507
02:35:10.600 --> 02:35:16.719
sense of gratitude and love to your knees for all

508
02:35:16.879 --> 02:35:29.079
that they do for you. And you can still have

509
02:35:29.239 --> 02:35:33.399
that attention on your thighs and maybe notice how your

510
02:35:33.479 --> 02:35:45.360
thighs feel. Maybe you've noticed that they are relaxing more

511
02:35:47.159 --> 02:35:58.360
deeply as you focus now on the bottoms of your

512
02:35:58.440 --> 02:36:03.120
legs and your shins and your calf muscles, the bones

513
02:36:04.159 --> 02:36:11.000
between your knees and your feet, incorporating the course your

514
02:36:11.120 --> 02:36:23.079
ankles so important. You know, anyone that's had even like

515
02:36:23.239 --> 02:36:30.120
the slightest sprain of an ankle knows how how much

516
02:36:30.280 --> 02:36:40.120
we take our ankles for granted. And it's kind of

517
02:36:40.200 --> 02:36:45.559
strange in a way when you think that. You know, logically,

518
02:36:45.920 --> 02:36:49.000
our wrists are a lot thinner than the rest of

519
02:36:49.079 --> 02:36:53.760
our arms, which is okay, it doesn't I can't see

520
02:36:53.760 --> 02:36:57.239
any problem with that because we're just picking stuff up.

521
02:36:58.879 --> 02:37:05.040
Our ankles so much thinner than the rest of our legs,

522
02:37:11.479 --> 02:37:15.920
and from a physics perspective or logical even it doesn't

523
02:37:15.959 --> 02:37:21.959
really make sense that all this weight would ultimately be

524
02:37:23.040 --> 02:37:33.079
resting on your ankles then leading to your feet that

525
02:37:33.680 --> 02:37:42.639
thin area, thin bone. Yeah, it does so much great work.

526
02:37:44.799 --> 02:37:54.319
Supports us, supports our body for a lifetime, helps us

527
02:37:55.000 --> 02:38:04.360
to balance, helps you to get around and be mobile.

528
02:38:10.680 --> 02:38:18.479
And there's the calf muscles. Of course, when I was younger,

529
02:38:18.879 --> 02:38:22.239
I couldn't see the pointing calf muscles. Didn't seem to

530
02:38:22.360 --> 02:38:28.280
do anything. Okay, if I walked around on tiptoes, then

531
02:38:28.479 --> 02:38:32.200
my calf muscles get some work. But of course that's

532
02:38:32.280 --> 02:38:36.280
not true. The calf muscles are being used whenever we

533
02:38:36.719 --> 02:38:50.280
use our legs, and your shins there to protect your

534
02:38:50.360 --> 02:39:00.399
lower legs shaped in a way, almost as a protector bone,

535
02:39:08.040 --> 02:39:19.920
leading of course to your ankles and your feet. But

536
02:39:20.000 --> 02:39:21.920
we're not going to focus on your feet. We're just

537
02:39:22.000 --> 02:39:28.159
going to focus on the legs. And I realize, and

538
02:39:28.280 --> 02:39:32.319
now that I've mentioned your feet, you'll probably focusing on

539
02:39:32.479 --> 02:39:35.680
them anyway, So maybe I should focus on your feet

540
02:39:35.680 --> 02:39:41.799
a little bit. You can have them in your awareness

541
02:39:44.000 --> 02:39:47.680
the same as you have your thighs in your awareness.

542
02:39:48.520 --> 02:39:52.440
Even though we haven't been focusing on your thighs a

543
02:39:52.559 --> 02:40:03.639
few minutes, I've been focusing on your ankles, there's still

544
02:40:03.719 --> 02:40:18.799
that sensation of comfort in your thighs, and there's that

545
02:40:19.239 --> 02:40:29.280
movement of energy because the thighs hold lots of different sensations.

546
02:40:30.760 --> 02:40:35.600
Of course, there's the muscles, the big straw muscles that

547
02:40:35.719 --> 02:40:48.559
we have in our thighs, but the skin on the

548
02:40:48.719 --> 02:40:54.159
outside of the thighs, as in the outside of all

549
02:40:54.280 --> 02:41:03.079
of our body, can be very sensitive, sensitive to touch,

550
02:41:05.879 --> 02:41:19.239
sensitive to temperature, and inside your thighs the bones, there's

551
02:41:20.280 --> 02:41:25.079
the muscle, there's the blood, vessels, the ar trees to

552
02:41:25.239 --> 02:41:33.879
all this stuff that's inside your thighs. I guess sometimes

553
02:41:34.719 --> 02:41:37.239
it'd be nice if you could actually put your fingers

554
02:41:38.479 --> 02:41:44.520
inside your thighs and a message, so you can message

555
02:41:44.559 --> 02:41:47.719
on the outside, of course, but to be able to

556
02:41:47.799 --> 02:41:50.920
get deep into the muscles and to be able to

557
02:41:51.079 --> 02:41:57.399
just message inside your thighs, message in the bones of

558
02:41:57.520 --> 02:42:08.760
your leg massage in or the veins, just gently healing

559
02:42:09.440 --> 02:42:18.520
your thighs and you can move down message and inside

560
02:42:18.600 --> 02:42:25.559
your knees. Just message in those bones, but with healing fingertips,

561
02:42:26.959 --> 02:42:33.280
spreading that healing energy deep into the choice of your knees.

562
02:42:38.719 --> 02:42:42.399
Of course, there's the back of your your knee and

563
02:42:42.520 --> 02:42:48.520
the inside crease where your knee is. It's a very

564
02:42:48.760 --> 02:42:54.639
sensitive area. Very it feels very nice when you stroke it.

565
02:42:56.040 --> 02:42:59.360
That might be because it's an area that's not really

566
02:42:59.559 --> 02:43:06.040
touched very often. It's almost like a hidden part, that

567
02:43:06.399 --> 02:43:13.280
crease in your legs. It's almost like a part that

568
02:43:15.120 --> 02:43:26.360
has a sensitivity, which is a little bit different. Of course,

569
02:43:26.440 --> 02:43:36.879
it's protected by your legs. So you can imagine putting

570
02:43:37.799 --> 02:43:47.639
your fingers into that crease in your legs, fold in

571
02:43:47.760 --> 02:43:51.719
between your legs. You can just message with your fingertips.

572
02:43:52.920 --> 02:43:59.079
Imagine your fingertips going inside, massage in the muscle or

573
02:43:59.200 --> 02:44:08.520
tissue you can cause field the bones of your knees,

574
02:44:10.079 --> 02:44:20.479
healing through your fingertips, and then as you go down

575
02:44:23.360 --> 02:44:26.159
to your calf muscles, and that's the part I'd like

576
02:44:26.239 --> 02:44:30.959
to be able to really put my fingertips deep inside

577
02:44:31.719 --> 02:44:40.639
my calf muscles, massage in every single tissue of that muscle,

578
02:44:42.239 --> 02:44:52.159
healing every part. And then doing the same for my shins,

579
02:44:55.360 --> 02:45:02.239
massage in and gently stroking the bones, generally stroking them,

580
02:45:03.120 --> 02:45:07.879
healing in a loving way because they deserve to be treated.

581
02:45:10.920 --> 02:45:15.079
There's the precious bones that they are, because our legs

582
02:45:15.079 --> 02:45:18.440
are so precious as in all the other parts of

583
02:45:18.520 --> 02:45:26.719
our body, the more precious at any chul on the planet.

584
02:45:35.280 --> 02:45:43.280
When you start to think about your legs in this way,

585
02:45:47.840 --> 02:45:54.520
it can change your perspective. It might sound a bit

586
02:45:57.559 --> 02:46:01.879
a bit silly to start with the idea of having

587
02:46:02.760 --> 02:46:12.760
love for your legs, showing appreciation for your thighs, wanting

588
02:46:12.879 --> 02:46:16.799
to be able to put your hands in your thighs,

589
02:46:19.040 --> 02:46:25.399
massage the muscles and the bones, and to get your

590
02:46:25.520 --> 02:46:34.000
fingers deep in there, releasing all tension, just to show

591
02:46:35.920 --> 02:46:43.280
how much you care about your legs, how much you

592
02:46:43.399 --> 02:46:51.959
care for what your legs do for you regularly, your knees,

593
02:46:52.239 --> 02:47:05.440
your calves, your ankles, rngth of your ankles, considering how

594
02:47:06.479 --> 02:47:09.760
thin they are compared to the rest of your legs,

595
02:47:09.920 --> 02:47:23.559
especially your thighs. Yeah, they're so strong, so flexible, absolutely

596
02:47:23.840 --> 02:47:35.639
amazing things. Your ankles are truly a gift because of

597
02:47:35.719 --> 02:47:46.920
what they do for you, supporting all that weight. Regardless

598
02:47:47.079 --> 02:47:51.079
of how what weight you are, even if you only

599
02:47:51.120 --> 02:47:55.879
eat ate stone, there's still a lot of weight for

600
02:47:56.040 --> 02:48:02.760
these little ankles. Now, I'm a lot heavier than eight

601
02:48:02.840 --> 02:48:13.479
snow double down, yet my ankles support my body all

602
02:48:13.520 --> 02:48:19.959
the time. What they do give off a sigh of

603
02:48:20.079 --> 02:48:25.319
relief when I sit down. That's in fact, my whole

604
02:48:25.399 --> 02:48:34.520
legs though my feet feet or so go. My toes

605
02:48:34.600 --> 02:49:04.559
clap so happy. Your legs really are amazing. And I

606
02:49:04.760 --> 02:49:08.639
know that talking about talking about your legs is probably

607
02:49:11.159 --> 02:49:15.840
possibly among the most most boring things I've ever heard

608
02:49:15.879 --> 02:49:24.280
anyone say. Possibly, but boring or not, everything I said

609
02:49:24.399 --> 02:49:41.079
is true. Your legs are amazing. Your legs deserve not

610
02:49:41.440 --> 02:50:00.280
just respect, they deserve to relax deeply. They deserved take

611
02:50:00.399 --> 02:50:06.600
some time out of the day to just let go completely.

612
02:50:24.559 --> 02:50:42.440
Your legs really can relax. And because the legs are

613
02:50:42.600 --> 02:50:47.840
so such a most you know, very important part of

614
02:50:47.959 --> 02:50:51.760
your body. When you relax your legs, the rest of

615
02:50:51.840 --> 02:51:03.399
your body also naturally follows in that journey of comfort.

616
02:51:11.520 --> 02:51:15.360
Like I feel it in my hips. My hips feel

617
02:51:16.079 --> 02:51:24.040
really loose, and also my lower back as well. My

618
02:51:24.200 --> 02:51:29.920
lower back really feels it feels stretched, even though I'm

619
02:51:30.000 --> 02:51:36.239
just sitting in a chair and there's no stretching as

620
02:51:36.280 --> 02:51:39.399
far as I'm aware that I'm doing. It's almost as

621
02:51:39.440 --> 02:51:43.360
if the muscles are just relaxed so much that there

622
02:51:43.479 --> 02:51:52.159
is a natural stretch as the tension has reduced a lot.

623
02:52:08.520 --> 02:52:11.600
And I'm now going to count down from ten down

624
02:52:11.680 --> 02:52:22.959
to one, and you can continue to fill wonderfully relaxed

625
02:52:26.799 --> 02:52:46.079
ten nine eight, seven, six, five.

626
02:52:50.399 --> 02:52:54.559
Four three.

627
02:52:58.319 --> 02:53:19.120
Two one relax. So I'm just going to count down

628
02:53:20.639 --> 02:53:25.319
from five down to one, And as a countdown, if

629
02:53:25.360 --> 02:53:32.440
you just focus on the numbers, just the numbers counting down,

630
02:53:33.520 --> 02:53:42.639
and notice how you feel in this moment as you

631
02:53:42.799 --> 02:53:50.319
hear the numbers counting down, knowing that those numbers counting

632
02:53:50.399 --> 02:54:00.760
down represent you feeling calmer, not just your body, but

633
02:54:00.959 --> 02:54:10.159
also relaxing your mind. Just notice how you feel. There's

634
02:54:10.319 --> 02:54:16.040
nothing to do, there's nothing to say, there's nothing to

635
02:54:16.200 --> 02:54:53.000
think about. Starting with number five, four three, two.

636
02:54:58.799 --> 02:54:59.040
One.

637
02:55:08.479 --> 02:55:20.319
Now, as you notice the gradual letting go of the

638
02:55:20.479 --> 02:55:28.120
tension in your body, you may also begin to notice

639
02:55:28.239 --> 02:55:35.440
and be aware of how your mind is starting to

640
02:55:36.799 --> 02:55:43.399
slow down. This is just a natural thing that happens.

641
02:55:46.000 --> 02:55:51.200
It's not really a special procedure. It's just natural because

642
02:55:51.280 --> 02:55:57.159
as your body relaxes, your mind also starts to relax

643
02:55:58.760 --> 02:56:02.399
and the more your mind relaxes, the more your body relaxes.

644
02:56:02.559 --> 02:56:13.040
It's just a continuous circle of relaxation. And there's that

645
02:56:14.319 --> 02:56:22.200
calmness that comes from relative quietness. You know, even even

646
02:56:22.239 --> 02:56:28.760
if there's background sounds, either your side or mine, it's

647
02:56:28.920 --> 02:56:34.799
still going to be quite calm. You know, you haven't

648
02:56:34.840 --> 02:56:39.760
got the television on, there's no music in the background,

649
02:56:39.879 --> 02:56:42.559
unless you're listening to the recorded with music. Of course,

650
02:56:47.399 --> 02:56:49.559
you're very likely not going to be sitting in a

651
02:56:49.680 --> 02:56:52.799
room with other people. Of course you might be, but

652
02:56:54.120 --> 02:56:57.360
generally it's more ideal if you can do this on

653
02:56:57.479 --> 02:57:08.799
your own, so no distractions, and when you stop thinking

654
02:57:08.879 --> 02:57:26.040
about stuff, relaxation automatically rises. A sense of comfort starts

655
02:57:26.079 --> 02:57:34.840
to grow, and without trying to build it up into

656
02:57:34.959 --> 02:57:47.079
something fantastical or something magical, this is just a natural process,

657
02:57:49.440 --> 02:58:00.319
something that's easy to accomplish. In fact, it's almost the

658
02:58:00.600 --> 02:58:07.319
sense of relaxing completely happens really when you put no

659
02:58:07.520 --> 02:58:12.079
effort into it. It's not something that you can really force.

660
02:58:14.680 --> 02:58:24.079
It's something that happens naturally. And part of the process

661
02:58:24.479 --> 02:58:35.680
of this recording and others is simply two allow you

662
02:58:38.079 --> 02:58:42.479
to take advantage of this space.

663
02:58:44.719 --> 02:58:48.959
This time, just.

664
02:58:53.120 --> 02:59:00.680
Let go, to just be here, to be in tune

665
02:59:04.360 --> 02:59:16.440
with how you feel, yet with the intention of wanting

666
02:59:16.760 --> 02:59:28.840
to relax deeply and maybe even to fall asleep, depending

667
02:59:29.079 --> 02:59:35.280
on what it is that you wish for yourself in

668
02:59:35.440 --> 02:59:51.559
this moment. As we know, relaxing is the majority of

669
02:59:51.719 --> 02:59:56.280
the process of falling asleep. The actual falling asleep part

670
02:59:56.559 --> 03:00:04.760
is the tiny bit at the end. The deeper relaxed

671
03:00:05.079 --> 03:00:26.600
you become, the easier you find yourself drifting. But you

672
03:00:26.719 --> 03:00:33.719
can also if you choose stay focused on my voice

673
03:00:35.399 --> 03:01:06.959
and really enjoy the process gradually relaxing each muscle in

674
03:01:07.079 --> 03:01:29.079
your body effortlessly and just observing the sensation.

675
03:01:33.760 --> 03:01:34.680
Of letting go.

676
03:01:41.120 --> 03:01:51.440
Completely. This time, I'm going to count from six down

677
03:01:51.520 --> 03:02:03.840
to one. You can notice your mind and calming down

678
03:02:04.319 --> 03:02:16.079
more with each number that you hear me say. Naturally

679
03:02:17.159 --> 03:04:29.920
feeling calm and slower, peaceful, sex fivehhhhhh, four three tho.

680
03:05:19.840 --> 03:05:29.440
Being aware of how your mind has slowed rite down,

681
03:05:32.680 --> 03:05:55.600
sinking deeply into relaxation. And as you focus on your

682
03:05:55.719 --> 03:06:06.319
mind and noticed that there was some thoughts still there,

683
03:06:08.920 --> 03:06:18.440
maybe some stubborn thoughts that for some reason perhaps need

684
03:06:18.520 --> 03:06:19.120
your attention.

685
03:06:26.000 --> 03:06:27.399
That's what you can do is.

686
03:06:32.959 --> 03:06:45.440
Send love to those thoughts. Sprinkle those thoughts with love,

687
03:06:47.200 --> 03:06:51.440
like at petals from a flower. Just sprinkle it over them,

688
03:06:52.879 --> 03:06:59.920
petals feel good love towards those thoughts. To let those

689
03:07:00.239 --> 03:07:07.680
thoughts mother, You're not abandon the number, You just need them.

690
03:07:08.920 --> 03:07:20.840
You require them to just calm down, slow down, quiet down.

691
03:07:24.520 --> 03:07:24.920
For now.

692
03:07:32.799 --> 03:07:37.799
So as you focus on those remaining thoughts, as we

693
03:07:38.000 --> 03:07:43.239
count down this time from seven down to one. With

694
03:07:43.360 --> 03:07:57.280
each number, just imagine sprinkling those flower petals of love, kindness,

695
03:07:58.879 --> 03:08:10.680
gratitude over those thoughts, which will allow them to just

696
03:08:12.159 --> 03:08:27.159
melt away and relax deeply. With every number, those thoughts

697
03:08:27.280 --> 03:09:22.440
will become more and more relaxed, starting with number seven, six, five,

698
03:09:35.639 --> 03:11:23.200
four three four. As you now notice how relaxed you're

699
03:11:23.399 --> 03:11:42.440
feeling in your body, We're going to focus on your

700
03:11:42.680 --> 03:11:54.479
hands because the more relaxed your hands are, the more

701
03:11:54.600 --> 03:12:16.120
relaxed your body and mind are. There's you focus on

702
03:12:16.319 --> 03:12:26.879
your hands and your fingers. There's nothing needed to be done.

703
03:12:27.840 --> 03:12:33.079
There's no clenching of fists or dancing the fingers or

704
03:12:33.120 --> 03:12:47.520
anything like that. It's just noticing and focusing on your hands.

705
03:12:54.559 --> 03:13:15.600
Noticing the early film because the more relaxed do your

706
03:13:15.840 --> 03:13:25.760
hands feel, the calmer your mind feels, and the more

707
03:13:28.639 --> 03:13:49.559
comforts you feel throughout your body. JE may have already

708
03:13:52.360 --> 03:14:32.079
noticed your mind is starting to drift. Huis him just

709
03:14:32.319 --> 03:14:46.719
on your hands and fingers, allowing them to cheat. Experience

710
03:14:49.399 --> 03:14:57.639
a real deepening of that relaxation in your hands and fingers,

711
03:15:03.680 --> 03:15:26.000
more and more relaxed. With each number from eight down

712
03:15:26.120 --> 03:15:39.760
to one. You can almost feel that healing, relaxing energy

713
03:15:40.879 --> 03:15:58.520
spreading into your hands and fingers, becoming ee more relaxing

714
03:16:01.639 --> 03:16:20.719
with each number going down, eight down to one, drifting

715
03:16:24.399 --> 03:20:31.079
drifting again starting with number eight, seven, four, three, just

716
03:20:31.360 --> 03:20:40.319
being here now, nothing to think about, nothing to do,

717
03:20:41.959 --> 03:20:56.239
nothing to say, and everything just feels calm. This is

718
03:20:57.360 --> 03:21:04.120
your natural state of being. This is how you just

719
03:21:05.239 --> 03:21:12.159
normally feel when you take away all of that other stuff.

720
03:21:14.159 --> 03:21:14.840
That we add.

721
03:21:16.559 --> 03:21:19.159
You know, thinks like stress and worry.

722
03:21:18.920 --> 03:21:19.280
In and.

723
03:21:22.239 --> 03:21:37.319
Overthinking, anxiety, tension, just generally thinking about stuff. We take

724
03:21:37.559 --> 03:21:40.040
that away, which is what we do.

725
03:21:40.799 --> 03:21:41.879
What we do now.

726
03:21:48.120 --> 03:21:58.799
You're left with a real sense of pace wors which

727
03:21:59.000 --> 03:22:08.840
comes to you quickly because ultimately it's just a feeling,

728
03:22:13.239 --> 03:22:21.040
a feeling and comfort. It's almost as if you've gone

729
03:22:21.079 --> 03:22:29.559
inside yourself and you've found a special place where everything

730
03:22:32.959 --> 03:22:41.200
is peaceful, a place where you can film relaxed and

731
03:22:41.360 --> 03:22:49.399
your natural sense of comfort, a place.

732
03:22:49.120 --> 03:22:50.959
Where you could be here.

733
03:22:55.360 --> 03:23:02.360
Where you can accept yourself and who you are, the

734
03:23:02.479 --> 03:23:08.840
place where you're not trying to please anybody else, in

735
03:23:13.000 --> 03:23:21.559
a place where you can actually not just love yourself,

736
03:23:21.680 --> 03:23:27.120
but in some ways more importantly, you can like yourself

737
03:23:29.639 --> 03:23:46.920
appreciate who you are. That sense of gratitude he's in

738
03:23:47.040 --> 03:23:58.000
the air way around you. That's also a place where

739
03:23:58.200 --> 03:24:08.559
you can actually feel the healing energy soaking into your body.

740
03:24:15.239 --> 03:24:27.559
Healing energy soaking into your body, That healing energy spreads

741
03:24:28.559 --> 03:24:39.719
through your veins, traveling to each every single part of

742
03:24:39.879 --> 03:24:49.680
your body. When you start to realize that actually that

743
03:24:49.959 --> 03:24:58.719
healing energy it's not just entered into your brain, it's

744
03:24:58.799 --> 03:25:10.639
become part of your brain and the spinal fluid who

745
03:25:10.719 --> 03:25:21.440
is now mixed with healing energy, not just allowing you

746
03:25:21.719 --> 03:25:29.760
to feel so much more relaxed and healthy in this moment,

747
03:25:34.239 --> 03:25:43.680
but also you start to realize that actually, what's happening

748
03:25:43.920 --> 03:25:54.520
now without healing, relaxing energy spreading through your body is

749
03:25:54.719 --> 03:26:05.479
actually changing your life. It's actually changing the way you're

750
03:26:05.559 --> 03:26:12.040
going to feel not just now, but tomorrow and the

751
03:26:12.159 --> 03:26:21.879
next day. As your health improves, not just your physical health,

752
03:26:22.040 --> 03:26:29.399
but your mental health. Things that used to bother you

753
03:26:29.600 --> 03:26:36.719
in the past, for some reason, no longer have the

754
03:26:36.879 --> 03:26:46.760
effect that they used to because something's changed deep within you.

755
03:26:51.840 --> 03:26:58.239
Maybe things that used to cause you to feel anger

756
03:27:02.079 --> 03:27:12.159
no longer have that power to control you the way

757
03:27:12.239 --> 03:27:20.239
they seem to be able to before. As you realize

758
03:27:21.280 --> 03:27:33.719
that you're the one who decides what affects you, you're

759
03:27:34.239 --> 03:27:44.079
the one who decides to feel relaxed and calm when

760
03:27:45.000 --> 03:27:59.879
you choose to enjoy noticing these natural developments of hearing

761
03:28:02.520 --> 03:28:11.120
continue it to grow and improve your life day by day,

762
03:28:17.000 --> 03:28:25.239
including of course, your ability to relax so much easier

763
03:28:30.159 --> 03:28:39.280
and sleep in. It's the most natural thing in the

764
03:28:39.479 --> 03:28:49.120
world to you, because falling asleep is something that you've

765
03:28:49.319 --> 03:29:01.120
done so many times in your life. And you were born,

766
03:29:02.680 --> 03:29:09.280
as we all were, with the ability to fall asleep naturally.

767
03:29:13.520 --> 03:29:24.200
We were born with that ability to just drift off

768
03:29:24.920 --> 03:29:38.040
into a deep, healing sleep. Even when we're kids, sometimes

769
03:29:38.159 --> 03:29:42.600
will fall asleep when we don't even want to try

770
03:29:42.719 --> 03:29:46.920
to think us stay awake. Maybe it's a birthday in

771
03:29:47.000 --> 03:29:51.159
the morning, or it's Christmas or holiday or something we

772
03:29:51.280 --> 03:29:53.719
look forward to. We don't want to go to sleep.

773
03:29:55.959 --> 03:30:00.959
But the more we want to stay awake, the more

774
03:30:01.200 --> 03:30:09.520
we just start to drift. And the more you fights drifting,

775
03:30:10.399 --> 03:30:15.840
we try to stop yourself and drifting asleep, the deeper

776
03:30:16.000 --> 03:30:27.639
and stronger that drifting becomes. Because we're born not just

777
03:30:27.799 --> 03:30:34.520
with the need to relax deeply and to naturally fall asleep,

778
03:30:37.719 --> 03:30:51.079
but it's our birthright, it's part of our DNA, and

779
03:30:51.319 --> 03:30:56.799
sometimes as we get older in life, perhaps at times

780
03:30:57.680 --> 03:31:11.639
we have forgotten relaxing completely. It's not only a wonderfully

781
03:31:12.079 --> 03:31:36.079
pleasant experience, it's also really easy. It's very, very easy

782
03:31:37.440 --> 03:31:41.159
to let go, because that's all it is.

783
03:31:41.319 --> 03:31:41.840
It is just.

784
03:31:45.360 --> 03:31:56.760
Deciding to let go. And when you press the play

785
03:31:56.879 --> 03:32:07.120
button on my recordings, you have given permission from my

786
03:32:07.360 --> 03:32:16.520
voice to reaction when you press that play button, you

787
03:32:16.639 --> 03:32:27.440
have given me permission for my words to effect you

788
03:32:28.120 --> 03:32:44.600
in a positive, only a positive way, opening up your

789
03:32:44.760 --> 03:33:07.479
mind to useful and healing suggestions that can have such

790
03:33:07.520 --> 03:33:19.639
an amazing effect on how you feel right now, as

791
03:33:19.760 --> 03:33:30.639
well as those changes that continue long after the recording ends,

792
03:33:32.360 --> 03:33:41.520
those changes within you that continue to flourish and grow,

793
03:33:46.040 --> 03:33:59.600
transforming your life in a positive, beautiful way, allowing you

794
03:34:00.399 --> 03:34:06.559
to move forward in your life in the direction that

795
03:34:06.920 --> 03:34:24.079
you choose for yourself. And this feeling, this feeling that

796
03:34:24.280 --> 03:34:40.399
you can experience a safety, comfort, calmness. This feels so nice.

797
03:34:49.719 --> 03:35:02.440
It's such a healthy place to be, and that positivity

798
03:35:03.799 --> 03:35:06.079
grows within you.

799
03:35:11.879 --> 03:35:14.479
Each and every day.

800
03:35:17.559 --> 03:35:27.319
Moving forward, you're going to find that you're more relaxed

801
03:35:29.680 --> 03:35:42.000
physically and in your mind is more relaxed. And it's

802
03:35:42.079 --> 03:35:47.639
not that you're thinking slower. It's just that your mind

803
03:35:47.719 --> 03:35:59.600
will be less clogged up with unnecessary negativity, because from

804
03:35:59.680 --> 03:36:10.000
now on, your mind rejects negativity. From now on, you're

805
03:36:10.040 --> 03:36:20.879
going to start noticing when negativity arises and you can

806
03:36:21.040 --> 03:36:35.000
just say stop, stop, and the negativity will turn around

807
03:36:35.600 --> 03:36:54.959
and leave you alone. Stop and that negativity would disappear

808
03:37:03.120 --> 03:37:09.639
and as you notice that you feel way more relaxed

809
03:37:11.040 --> 03:37:26.399
than you probably expected, you can now congratulate yourself because

810
03:37:26.559 --> 03:37:32.959
you're the person that has done this. You are the

811
03:37:33.120 --> 03:37:38.200
one that has opened your mind up to the simple

812
03:37:38.399 --> 03:37:46.280
facts that you can feel more relaxed in your body

813
03:37:47.000 --> 03:37:56.280
and in your mind. You've opened your mind up to

814
03:37:58.639 --> 03:37:59.879
the birthright of being.

815
03:38:00.079 --> 03:38:00.840
They want to just.

816
03:38:03.520 --> 03:38:18.360
Fall asleep easily when you choose, And that's a nice feeling.

817
03:38:19.959 --> 03:38:30.040
Don't you think it feels nice? Doesn't it? To feel calm?

818
03:38:31.719 --> 03:38:36.280
All the healing energy is spreading through your body in

819
03:38:36.440 --> 03:38:52.479
your mind to spend time a special place where negativity

820
03:38:53.959 --> 03:39:06.879
can no longer enter. Negativity is banned, It's barred, it's

821
03:39:06.920 --> 03:39:13.600
not allowed entry. Doesn't it doesn't. This doesn't deserve to

822
03:39:13.719 --> 03:39:21.760
be here, doesn't be long here. Negativity has no place

823
03:39:22.799 --> 03:39:39.559
in your life, which makes room for more comfort, more healing,

824
03:39:41.719 --> 03:40:09.000
more relaxation, more peace. It feels nice, doesn't it. Just

825
03:40:12.719 --> 03:40:33.280
let go with everything. I'm gonna count down now from

826
03:40:34.040 --> 03:40:43.559
twenty down to one. You can continue to relax. If

827
03:40:43.639 --> 03:40:58.079
futures you can drift to sleep with every number you

828
03:40:58.239 --> 03:41:09.879
hear me say, you can fill twice as relaxed. Or

829
03:41:09.959 --> 03:42:18.719
if you choose you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

830
03:42:27.799 --> 03:43:26.680
thirty two, eleven, ten, nine, eight, seven, six.

831
03:43:34.719 --> 03:43:35.040
Five.

832
03:43:41.959 --> 03:44:20.600
Oh, this is your time to just take a break,

833
03:44:25.239 --> 03:44:36.280
your time to relax, to allow your mind to slow down,

834
03:44:44.959 --> 03:44:59.040
to give yourself permission to take a break from everything.

835
03:45:03.879 --> 03:45:11.280
Ensure the only person that can make that decision. You're

836
03:45:11.319 --> 03:45:19.879
the only person that can actually tell your mind just relax,

837
03:45:28.000 --> 03:45:43.600
to just take some time off so that you can

838
03:45:44.399 --> 03:45:49.840
focus on your body, getting in touch with how you

839
03:45:50.000 --> 03:46:07.000
feel physically, and in the process of this body scanned

840
03:46:07.280 --> 03:46:17.719
where you focus on different parts of your body, those

841
03:46:18.040 --> 03:46:25.200
parts that you focus on and observe. Even though you're

842
03:46:25.280 --> 03:46:34.120
not purposely requesting for those parts of your body to relax,

843
03:46:36.360 --> 03:46:42.719
it's kind of expected. You expect when you listen to

844
03:46:42.879 --> 03:46:55.520
my voice to feel more relaxed naturally, because when you're

845
03:46:55.600 --> 03:47:05.799
listening to me, you ten is focused on my words,

846
03:47:10.799 --> 03:47:21.639
and does my words guide you to focus on those

847
03:47:21.879 --> 03:47:40.000
parts of your body. Your focus increases, which actually calms

848
03:47:40.200 --> 03:47:57.559
your mind. And when your mind calms down, your body

849
03:47:59.559 --> 03:48:22.200
really and when your body calms down, your mind relaxes.

850
03:48:29.719 --> 03:48:37.159
And even though I've not really started to focus on

851
03:48:37.399 --> 03:48:50.799
your body. You can already feel that healing energy spreading

852
03:48:51.040 --> 03:49:10.399
through your body, pushing out stress at tension, healing all

853
03:49:10.479 --> 03:49:16.959
the parts of your body, including your skin, your bones,

854
03:49:18.520 --> 03:49:24.719
your blood, all of your workings inside your body, all

855
03:49:24.799 --> 03:49:31.319
of the muscles, all of the fat, all of everything,

856
03:49:33.159 --> 03:49:39.319
every hair on your body is filled with that healing energy.

857
03:49:47.360 --> 03:50:03.120
And when your brain fills with that healing energy, the

858
03:50:03.319 --> 03:50:28.079
feeling of comfort relaxation increases deeply, increases in a way

859
03:50:28.360 --> 03:50:42.760
that in your mind starts to fill perhaps been drowsing

860
03:50:48.040 --> 03:50:58.559
because it's not needed, and it may start to drift

861
03:51:07.360 --> 03:51:14.000
if that's what's needed. So if you're listening to this

862
03:51:16.079 --> 03:51:19.920
and what you need is deep relaxation, that's.

863
03:51:19.760 --> 03:51:20.319
What you get.

864
03:51:22.520 --> 03:51:24.000
If what you need is.

865
03:51:25.680 --> 03:51:27.319
To fall asleep.

866
03:51:28.600 --> 03:51:37.559
Naturally and easily, that your mind drifts, that's also what

867
03:51:37.639 --> 03:51:50.639
will happen. Because by pressing the play button on the

868
03:51:50.719 --> 03:51:58.000
podcast and listening to me give permission of your body

869
03:51:58.200 --> 03:52:10.120
and your mind. In fact, you give the command to

870
03:52:10.239 --> 03:52:21.200
your body and your mind to relax deeply and to

871
03:52:21.399 --> 03:52:27.200
drift off to sleep if that's what you want.

872
03:52:30.399 --> 03:52:30.959
Or need.

873
03:52:38.440 --> 03:52:44.159
Them. As I focus on the different parts of your body,

874
03:52:49.120 --> 03:52:57.920
you may start to just drift and then you come

875
03:52:58.040 --> 03:53:03.680
back again. You hear me talking, I'm focusing on a

876
03:53:04.040 --> 03:53:05.680
different part of your body.

877
03:53:11.440 --> 03:53:11.959
You may.

878
03:53:13.959 --> 03:53:24.120
Find yourself drifting being realize you're drifting. Until you stop drifting,

879
03:53:26.399 --> 03:53:32.959
d' a laugh again to my voice. Focusing on a

880
03:53:33.120 --> 03:53:37.920
different part of your body starts to relax in a

881
03:53:38.120 --> 03:53:50.360
deeper because I'm drifting. It's basically here already in the

882
03:53:50.520 --> 03:54:01.360
sleep zone. And the more you drift, the longer you drift,

883
03:54:03.000 --> 03:54:13.479
the longer you drift. Eventually that drifting continues into sleep,

884
03:54:18.479 --> 03:54:23.319
and that's the last you remember until you wake up

885
03:54:27.799 --> 03:54:32.879
in your own time. When you experienced the high amount

886
03:54:33.040 --> 03:54:42.000
of sleep fear because when you do and if you

887
03:54:42.159 --> 03:54:56.280
do fall asleep, it's extremely pleasant, so relaxing, so deep

888
03:54:57.719 --> 03:55:18.440
he sleep, I feel so nice to relaxine your own

889
03:55:18.600 --> 03:55:27.840
body and mind, as if you feel that heating images

890
03:55:28.040 --> 03:55:41.959
spreading through it. Relaxing is so deeply, relaxes.

891
03:55:41.319 --> 03:55:41.399
So.

892
03:55:44.159 --> 03:56:20.319
Deeply. To start to focus on your eyes, down to back,

893
03:56:27.799 --> 03:57:32.360
you shoulders, thinks, chest, stun you and spine, your names,

894
03:57:40.280 --> 03:58:34.280
your legs, faint dots spreading grimeside your body, feeling you up. Now,

895
03:58:37.680 --> 03:58:47.639
let's focus again on parts of your body. Kay, focusing

896
03:58:47.760 --> 03:58:58.760
this time on your forehead. Now on your mouth, your lips,

897
03:59:00.799 --> 03:59:20.719
your tongue, a whole of your mouth. Focus on your fingers.

898
03:59:26.079 --> 03:59:30.639
Maybe you could move your fingers a little bits. You

899
03:59:30.799 --> 03:59:46.440
can focus on each one individually, both hands, and even

900
03:59:46.520 --> 03:59:48.719
though it should focus on both of your.

901
03:59:48.719 --> 03:59:50.319
Hands, now.

902
03:59:51.879 --> 04:00:00.440
They almost seem to just melt into one. Is your

903
04:00:00.520 --> 04:00:08.399
right hands starting left hand and no words, as if

904
04:00:11.159 --> 04:00:26.559
just mixed together. Now focusing on your knees, just noticing

905
04:00:27.879 --> 04:00:51.840
how your knees hell. Now focusing on your elbows, focusing

906
04:00:52.120 --> 04:01:32.559
on both your elbows. Just absurd the faith fos to

907
04:01:32.760 --> 04:02:43.600
say abside aca energy acack opsie echos. It's a good

908
04:02:43.680 --> 04:04:19.719
of sensation eCos s be your choice. Feel right now

909
04:04:50.799 --> 04:05:24.440
nine you say how you insire body feels, noticing your

910
04:05:24.760 --> 04:06:16.600
mind feels now, letting go, letting go, letsing go everything,

911
04:06:24.879 --> 04:07:06.399
letting go, letting go, lets go of everything everything. I'm

912
04:07:06.440 --> 04:07:10.319
going to start now, and I'd like you just, first

913
04:07:10.319 --> 04:07:15.879
of all, just to see yourself lying down on that

914
04:07:16.040 --> 04:07:22.000
message table, lying on your front. Your head is supported,

915
04:07:22.399 --> 04:07:31.159
your arms are supported, and you feel comfortable, and breathing

916
04:07:31.360 --> 04:07:40.719
is really easy, and you feel you feel confident in

917
04:07:40.879 --> 04:07:43.040
how you look as well, so there's none of that

918
04:07:43.239 --> 04:07:49.959
issue of body problems or shyness, because I'm a professional

919
04:07:51.159 --> 04:07:57.520
and this is a therapy session, so none of that

920
04:07:57.680 --> 04:08:07.520
stuff matters on whatsoever. This is about you. This is

921
04:08:07.600 --> 04:08:15.879
about how you feel and how you can enjoy that

922
04:08:16.120 --> 04:08:22.000
sense of comfort and relaxation that comes from letting go

923
04:08:22.520 --> 04:08:27.840
and allowing my hands and my fingers to relax you

924
04:08:30.719 --> 04:08:39.399
by messaging your body. So I want to start off

925
04:08:39.639 --> 04:08:44.520
just by placing my hands on the back of your head,

926
04:08:45.959 --> 04:08:51.319
just gently, just you can feel what my hands feel

927
04:08:51.440 --> 04:08:58.159
like really on you. So you can maybe feel the

928
04:08:58.239 --> 04:09:00.440
warmth of my hands on the back of your head.

929
04:09:04.120 --> 04:09:07.639
With my hands to the side of your head, not pressing,

930
04:09:07.799 --> 04:09:14.120
but just holding there very gently, maybe over your ears,

931
04:09:14.680 --> 04:09:17.920
and a little bit on your face, so you can

932
04:09:18.120 --> 04:09:25.639
feel my hands so you can become accustomed to them.

933
04:09:34.280 --> 04:09:36.440
And now put my hands on the back of your

934
04:09:36.520 --> 04:09:43.920
head again and gently let them slide down onto the

935
04:09:44.000 --> 04:10:01.000
back of your neck. You can feel my hands gently

936
04:10:01.239 --> 04:10:08.159
stroking the back of your neck to start with, just

937
04:10:08.239 --> 04:10:12.280
so you can get used to the feeling of my

938
04:10:12.479 --> 04:10:20.479
hands on your skin, get accustomed to realize that you're

939
04:10:20.600 --> 04:10:30.600
safe and it's all good. It's all fine, and I'm

940
04:10:30.600 --> 04:10:34.799
want to start gently messaging the muscles in the back

941
04:10:34.879 --> 04:10:50.559
of your neck with both hands. Now, this is a

942
04:10:50.719 --> 04:10:57.719
very trusting situation really, because our necks is so fragile,

943
04:10:59.000 --> 04:11:02.440
and to have someone have their hands around your neck

944
04:11:03.239 --> 04:11:07.159
in that way you can sometimes be problematic for people,

945
04:11:08.399 --> 04:11:12.879
which is why massages are quite good, because it allows

946
04:11:12.920 --> 04:11:22.879
you to relax and to get in touch with trust,

947
04:11:27.159 --> 04:11:39.719
to feel peaceful and calm. There's a massage the sides

948
04:11:39.840 --> 04:11:47.840
of your neck, gently moving from the bottom of your neck.

949
04:11:49.559 --> 04:11:52.079
It would be sort of near where your shoulders start.

950
04:11:52.159 --> 04:11:58.760
I guess all the way up to your jaw. Your

951
04:11:58.920 --> 04:12:02.200
ear is kind of area that side of your neck.

952
04:12:04.959 --> 04:12:07.520
Of course, it's a lot longer than the front of

953
04:12:07.600 --> 04:12:23.680
your neck. And message in the back of your neck,

954
04:12:27.520 --> 04:12:36.319
especially that area where perhaps we hold tension, and there's

955
04:12:36.399 --> 04:12:41.040
that area's message. You can actually feel a sense of

956
04:12:41.200 --> 04:12:49.239
release in the back of your neck and maybe you

957
04:12:49.399 --> 04:12:54.680
can breathe it out as well. Notice how it feels.

958
04:12:54.959 --> 04:13:08.159
Notice how you feel. They're moving down to that area

959
04:13:08.719 --> 04:13:16.319
between your neck and your shoulders, that musty area, starting

960
04:13:16.399 --> 04:13:23.360
to message that area on both sides. I mean, this

961
04:13:23.440 --> 04:13:25.879
would be the area that a lot of people would

962
04:13:26.000 --> 04:13:28.719
message if they were going to give you like a

963
04:13:28.840 --> 04:13:34.879
shoulder message, even that's not technically the shoulders, but it's

964
04:13:34.959 --> 04:13:39.079
all the muscles that lead to the shoulders from the

965
04:13:39.239 --> 04:13:45.399
neck and a game that can hold tension and stress.

966
04:13:46.639 --> 04:13:51.639
And when massaged sometimes a nice deep message is useful,

967
04:13:54.719 --> 04:14:10.159
and you decide how deep that message is, and just

968
04:14:10.360 --> 04:14:17.280
allow my knuckles just to dig in to get to

969
04:14:17.399 --> 04:14:26.799
those muscles and to ready relaxed and all the time

970
04:14:27.200 --> 04:14:45.319
being firm yet gentle with you and just stroking down.

971
04:14:45.159 --> 04:14:46.040
The area.

972
04:14:48.559 --> 04:14:54.680
To your actual shoulders, moving to the muscles of your shoulders,

973
04:15:00.680 --> 04:15:05.479
and maybe initially just pulling up the shoulders a little

974
04:15:05.520 --> 04:15:08.959
bit off the table, just to give you a little

975
04:15:08.959 --> 04:15:19.479
bit of a stretch, very gently, and you've got the

976
04:15:19.600 --> 04:15:23.399
muscles at the front of your shoulders, the sides.

977
04:15:23.280 --> 04:15:23.799
Of the back.

978
04:15:31.959 --> 04:15:36.399
Again, this is a part that can really take quite

979
04:15:36.399 --> 04:15:44.120
a bit of pressure, quite a bit of needing if

980
04:15:44.559 --> 04:15:52.479
if you wish to really release the tension to really

981
04:15:52.559 --> 04:15:58.920
get into those muscles, and you can let your fingers

982
04:15:59.040 --> 04:16:05.000
in there make you feel really nice. Sometimes it's just

983
04:16:05.159 --> 04:16:15.879
being stroked gently or being messaged quite strongly can all

984
04:16:15.959 --> 04:16:25.559
be beneficial to the real conversation with the muscles in

985
04:16:25.680 --> 04:16:45.159
your shoulders. Now as you move down your arms were

986
04:16:45.239 --> 04:16:49.239
doing one arm at a time. Starting with your right arm,

987
04:16:55.760 --> 04:16:59.399
what I'll do is I just lift your arm up,

988
04:17:00.360 --> 04:17:05.440
just hold it to the side of you that where

989
04:17:05.440 --> 04:17:11.920
it still be attached, and not just message the tops

990
04:17:11.959 --> 04:17:25.360
of your arms all the way down to your forearms

991
04:17:28.120 --> 04:17:52.000
into your wrists, gently messaging that parts, the softer part,

992
04:17:52.120 --> 04:17:58.760
which is the underpart of the arm, which leads to

993
04:17:58.920 --> 04:18:03.520
the crease in your own by the inside. It's much

994
04:18:04.040 --> 04:18:20.680
more sensitive skin. Sometimes just having that stroked can I

995
04:18:20.719 --> 04:18:37.559
feel really nice, pleasurable and relaxing. Now moving down to

996
04:18:37.639 --> 04:18:49.959
your right hand, just holding your hand in both of

997
04:18:50.079 --> 04:18:59.719
my hands, just pressing gently on the back of your

998
04:18:59.799 --> 04:19:10.959
head and stretching your fingers ever slightly at the same

999
04:19:11.120 --> 04:19:26.399
time pressing down and massaging each finger, and then starting

1000
04:19:26.559 --> 04:19:36.959
to massage the palms and their hand. Just turning the

1001
04:19:37.239 --> 04:19:48.120
hand gently, stretching it gently, and actually having your hand

1002
04:19:48.319 --> 04:19:56.159
held can really be an emotional experience. Sometimes, even if

1003
04:19:56.399 --> 04:20:02.319
it is a stranger you don't know very well, like

1004
04:20:02.479 --> 04:20:09.399
a massage person or a therapist. Maybe because it's intimate,

1005
04:20:17.079 --> 04:20:29.920
you can feel nice, you can feel safe, and as

1006
04:20:29.959 --> 04:20:32.920
I put that right arm back down where it was,

1007
04:20:38.680 --> 04:20:45.520
and do the same with your left arm, exactly the same.

1008
04:20:50.239 --> 04:20:54.920
Massage in the muscles in your arm all the way

1009
04:20:55.040 --> 04:21:03.200
down to your wrist, stroking the inside of your arm,

1010
04:21:08.760 --> 04:21:22.159
just being gentle or as firm as you require, and

1011
04:21:22.319 --> 04:21:38.719
then messaging your left hand, stretching the fingers, gently massaging

1012
04:21:39.000 --> 04:21:58.719
the palm of your left hand. You feel so so relaxing,

1013
04:22:06.399 --> 04:22:24.159
so comforting, and I just rest your left arm back down.

1014
04:22:31.760 --> 04:22:38.360
Start to message your back, the biggest part of your body,

1015
04:22:43.440 --> 04:22:50.360
starting at the top, starting again where you already have been,

1016
04:22:51.120 --> 04:22:55.799
the area at the top in between your shoulders, near

1017
04:22:55.879 --> 04:23:02.239
your neck. Going back, message to the area again, but

1018
04:23:02.440 --> 04:23:16.000
this time moving downwards, making it downward. Stroke to the

1019
04:23:16.120 --> 04:23:24.639
middle of your back, working from the outside inwards, massage

1020
04:23:24.719 --> 04:23:32.040
in that your back, but the outsides of your back,

1021
04:23:36.200 --> 04:23:49.760
the parts where your arms would maybe rest against, almost

1022
04:23:51.920 --> 04:24:04.239
the path that connects your front to your back. I'm

1023
04:24:04.360 --> 04:24:13.120
just messaging down firmly but gently, as firm as you want,

1024
04:24:16.559 --> 04:24:20.959
moving down and moving across a little bed and moving

1025
04:24:21.000 --> 04:24:26.399
all the way down again, be very gentle, you have

1026
04:24:26.719 --> 04:24:37.479
firm as you choose. Eventually we get to the spine.

1027
04:24:38.840 --> 04:24:42.559
We can massage the muscles and either side of your

1028
04:24:42.639 --> 04:24:46.520
spine from the top of your neck all the way

1029
04:24:46.680 --> 04:24:57.559
down to your lower back. And we can do that

1030
04:24:57.719 --> 04:25:07.639
a few times. Sometimes people would use the knuckle or

1031
04:25:07.719 --> 04:25:12.239
the you know, the two fingers and just go your

1032
04:25:12.440 --> 04:25:17.719
side of the spine almost just push down, go all

1033
04:25:17.760 --> 04:25:21.520
the way down to the bottom of the spine, each

1034
04:25:21.719 --> 04:25:32.280
time releasing tension and opening up the body, stretching your

1035
04:25:32.319 --> 04:25:39.120
body so that you feel more relaxed but at the

1036
04:25:39.239 --> 04:25:55.559
same time rejuvenated. And now I'm going to move to

1037
04:25:55.719 --> 04:26:04.239
one side, to your right side, and from the bottom

1038
04:26:04.319 --> 04:26:11.120
of your ribs to your pelvis, I'm gonna message that

1039
04:26:11.360 --> 04:26:16.879
area of your back. I'll stretch over the other side

1040
04:26:17.399 --> 04:26:22.520
and I'll pull the muscles gently and massage and push

1041
04:26:24.040 --> 04:26:26.600
from one end that side or the way to my

1042
04:26:26.840 --> 04:26:32.040
side to the middle of fact to where your spine is,

1043
04:26:33.440 --> 04:26:39.079
massaging that side of your spine the opposite side to

1044
04:26:39.159 --> 04:26:47.000
where I'm standing. It's almost like kneading bread. There's that

1045
04:26:47.200 --> 04:26:54.120
big area which is firm yet lots there to message.

1046
04:26:59.280 --> 04:27:03.600
Potentially one of the most important places to actually have

1047
04:27:04.159 --> 04:27:11.559
a message, because you really feel it. You really feel

1048
04:27:11.760 --> 04:27:17.120
the release and the pleasure of having your lower back massaged.

1049
04:27:20.280 --> 04:27:25.959
It releases so much from your body that's not useful,

1050
04:27:29.159 --> 04:27:34.719
starting a healing process which will continue long after this

1051
04:27:34.959 --> 04:27:47.000
recording is over. The message in this part of your

1052
04:27:47.079 --> 04:27:52.440
body not only feels really good for you, it's actually

1053
04:27:52.559 --> 04:27:56.600
fun to do because it is, as I said, like

1054
04:27:56.799 --> 04:28:01.959
kneading bread it's a part that you can really get

1055
04:28:02.159 --> 04:28:09.520
hold of and really message deeply. If that's your choice.

1056
04:28:17.520 --> 04:28:19.440
They're not going to move over to the other side

1057
04:28:19.479 --> 04:28:25.959
of your body and do the same with the opposite

1058
04:28:26.040 --> 04:28:35.399
part of your lower back. Kneading and messaging from your

1059
04:28:35.559 --> 04:28:43.000
sides or way to the middle of your back where

1060
04:28:43.040 --> 04:28:56.680
your spine is pressing and kneading firm and gentle at

1061
04:28:56.719 --> 04:29:11.920
the same time, so releasing this mixture of pleasure, comfort, release, calmness,

1062
04:29:12.319 --> 04:29:23.959
relaxation or mixed together. Plus, there's that feeling from your

1063
04:29:24.040 --> 04:29:29.159
stomach as it's being stretched. Even though you're in your

1064
04:29:29.280 --> 04:29:33.559
stomach now, you can feel it being stretched because that

1065
04:29:33.719 --> 04:29:45.079
whole area is connected to your stomach. Now we're going

1066
04:29:45.159 --> 04:29:50.079
to move or move further up to your top of

1067
04:29:50.159 --> 04:29:56.440
your body, and we did the same this time, starting

1068
04:29:57.799 --> 04:30:04.079
with your upper back. Put my hands forward over and

1069
04:30:04.239 --> 04:30:11.600
massive massage in that area up to your spine from

1070
04:30:11.639 --> 04:30:15.840
the side of your body up to your spine. So

1071
04:30:15.959 --> 04:30:22.280
some of that message area, that muscle tissue or whatever

1072
04:30:22.520 --> 04:30:28.200
fatty tissue even will be possibly from your chest because's

1073
04:30:28.280 --> 04:30:35.239
all connected. The chest and the back connect together. I'm

1074
04:30:35.319 --> 04:30:38.520
going to be massaging and just pulling some of that

1075
04:30:38.760 --> 04:30:49.440
skin from your side up and massaging the area of

1076
04:30:49.559 --> 04:30:58.040
your upper back all the way to your spine. And

1077
04:30:58.120 --> 04:31:00.120
then I'll move down a bit and i continue you

1078
04:31:00.840 --> 04:31:03.840
with the middle of your back doing exactly the same thing.

1079
04:31:07.719 --> 04:31:21.760
There's gentle as deep as you choose. Now move or

1080
04:31:22.040 --> 04:31:26.280
the other side again and do the exact same thing

1081
04:31:26.959 --> 04:31:30.040
with the top of your back on the other side,

1082
04:31:31.120 --> 04:31:45.159
from pretty much underneath your arm area really to your spine,

1083
04:31:50.280 --> 04:31:56.879
and then continue in that all the way down, including

1084
04:31:57.040 --> 04:32:13.200
your lower your middle of your back. Now I'm gonna

1085
04:32:13.959 --> 04:32:20.559
go to your thighs, the backs of your thighs, and

1086
04:32:20.680 --> 04:32:27.920
the sides of your thighs, starting with your right leg.

1087
04:32:30.239 --> 04:32:37.600
Massage in the back and the sides of your thighs

1088
04:32:40.040 --> 04:32:46.479
gently and firmly. There's a lot of muscles there. It's

1089
04:32:46.520 --> 04:32:49.760
an area that can be very tense at times and

1090
04:32:50.000 --> 04:32:53.360
maybe needs a little bit more pressure than the rest

1091
04:32:53.399 --> 04:33:01.559
of the body that's up to you. You can gently

1092
04:33:01.719 --> 04:33:08.959
stroke the back of your legs where you know, opposite

1093
04:33:09.040 --> 04:33:14.599
your knee joint or underneath your knee joint, very sensitive,

1094
04:33:14.880 --> 04:33:31.040
gentle area, and working down to your calf muscles. Massage

1095
04:33:31.119 --> 04:33:36.759
in your half muscles thoroughly and deeply, if you choose,

1096
04:33:40.279 --> 04:33:59.479
using both hands fingers digging deep to your ankles. In

1097
04:33:59.599 --> 04:34:05.799
the back of your back of your ankles, just gently

1098
04:34:06.040 --> 04:34:18.360
message in that area, maybe lifting the leg and stretching

1099
04:34:18.400 --> 04:34:41.000
it a little bit. Moving to the right foot, massage

1100
04:34:41.119 --> 04:34:50.240
in the bottom of your feet and the size of

1101
04:34:50.360 --> 04:35:07.200
your feet, gently but firm so they don't tickle, and.

1102
04:35:07.400 --> 04:35:08.319
Just allow.

1103
04:35:10.560 --> 04:35:13.840
The pleasure that you get from heaving your feet message

1104
04:35:16.599 --> 04:35:23.439
to just overtake you. As I continue to message your feet,

1105
04:35:25.880 --> 04:35:33.840
the bottoms of your feet, the sides, your arches, your heel.

1106
04:35:36.279 --> 04:35:38.520
You can put a lot of pressure into your heel

1107
04:35:39.319 --> 04:35:44.319
and it feels amazing, yet the arches need to be

1108
04:35:44.400 --> 04:35:56.119
a bit more gentle. Stretching your toes gently the message

1109
04:35:56.200 --> 04:36:02.240
in the bottoms of your toes with my fingers, each

1110
04:36:02.360 --> 04:36:16.000
one individually. Moving her to the left leg to do

1111
04:36:16.159 --> 04:36:24.919
exactly the same thing, starting at the top of the thighs.

1112
04:36:27.119 --> 04:36:29.680
Work in the back of the thighs and the sides,

1113
04:36:31.319 --> 04:36:41.720
massaging deeply and gently the whole area, working all the

1114
04:36:41.759 --> 04:36:54.560
way down. And this is an area that maybe you

1115
04:36:54.680 --> 04:37:03.000
could like to spend more time relaxing and massaging. Perhaps,

1116
04:37:03.919 --> 04:37:08.759
if you wanted, I could make a future recording MS

1117
04:37:08.759 --> 04:37:17.720
spend more time on one particular area. As you moved

1118
04:37:17.799 --> 04:37:30.479
down to your calf muscles. Massage in your calf muscles

1119
04:37:31.959 --> 04:37:45.880
firmly and gently, moving down your ankle into your feet.

1120
04:37:47.720 --> 04:37:53.439
Massage in the backs of your feet, the bottoms of

1121
04:37:53.560 --> 04:38:03.560
your feet, stretching your toes and message in each to individually,

1122
04:38:06.159 --> 04:38:11.880
and the feeling of pleasure and release. The experience with

1123
04:38:12.080 --> 04:38:34.000
your having your feet messaged feels really good. Now, she

1124
04:38:34.240 --> 04:38:45.599
turn over in your mind. Laying on your back, I'm

1125
04:38:45.680 --> 04:38:58.200
just going to start again with your neck area in

1126
04:38:58.319 --> 04:39:06.000
your shoulders, just to get back in touch with that

1127
04:39:06.279 --> 04:39:23.200
area and lets you move up. I can clean my

1128
04:39:23.400 --> 04:39:27.880
hands a bit the more fresh because now I'm gonna

1129
04:39:27.919 --> 04:39:44.279
message your face simply starting off with your forehead. Your

1130
04:39:44.319 --> 04:39:50.680
eyes are closed, I can just stretch your eyes a

1131
04:39:50.720 --> 04:40:02.439
little bit, pushing up on your eyebrows, just massaging around

1132
04:40:02.520 --> 04:40:17.840
your scalp massaging down your cheeks, around your ears, into

1133
04:40:17.919 --> 04:40:26.520
your jaw, shiently the side of your neck.

1134
04:40:30.520 --> 04:40:30.759
Chin.

1135
04:40:42.080 --> 04:40:49.720
They just moving down from your neck down to your chest,

1136
04:40:53.520 --> 04:40:57.560
starting by message in the very top of your chest

1137
04:41:01.400 --> 04:41:06.639
where the collar bone is. Give a side of the collarbone,

1138
04:41:15.080 --> 04:41:18.319
and then just message in the hole of the chest,

1139
04:41:27.520 --> 04:41:39.560
moving the chest around. Because it's quite a large area,

1140
04:41:41.479 --> 04:41:48.799
you can move from one side to the next. Move

1141
04:41:48.880 --> 04:42:00.319
in my hands underneath pretty much her arms are stretching up,

1142
04:42:02.479 --> 04:42:05.520
stretching some of the muscles of your back in the process,

1143
04:42:10.799 --> 04:42:19.439
moving up over your chest and then moving down again.

1144
04:42:32.200 --> 04:42:37.680
Then allowing my hands. They just massage gently and slide

1145
04:42:38.000 --> 04:42:44.520
down towards your stomach, starting in the middle of your chest,

1146
04:42:47.959 --> 04:42:54.639
and then gradually my hands moving apart and massage in

1147
04:42:54.799 --> 04:43:04.119
and sliding at the same time, moving down to just

1148
04:43:04.240 --> 04:43:19.759
below your red cage, moving down and then messaging up again,

1149
04:43:22.560 --> 04:43:26.360
giving your chest all the attention.

1150
04:43:27.720 --> 04:43:28.680
That it needs.

1151
04:43:30.400 --> 04:43:42.759
To feel completely relaxed. Remembering that I'm also going to

1152
04:43:42.799 --> 04:43:48.400
be focusing on your sides as well, an area that

1153
04:43:48.680 --> 04:43:55.880
really doesn't get much attention but feels really good when

1154
04:43:55.919 --> 04:44:05.200
it's massaged. Just stroking my hands down the sides of

1155
04:44:05.279 --> 04:44:12.200
your body, just below your arms all the way down

1156
04:44:12.279 --> 04:44:27.279
to your hips. Now move into your stomach area. We're

1157
04:44:27.319 --> 04:44:30.759
gonna stand on one side of you like I did

1158
04:44:30.840 --> 04:44:35.240
when I dig your lower back. I'm gonna do a

1159
04:44:35.400 --> 04:44:41.240
similar process of just stretching the muscles from your side,

1160
04:44:44.720 --> 04:44:57.159
gently massaging from one side to the next, moving.

1161
04:44:59.360 --> 04:45:03.560
The whole area from below your ribs all the way

1162
04:45:03.639 --> 04:45:14.840
down to below your belly button, and then move around.

1163
04:45:14.599 --> 04:45:24.479
To the other side of you and repeat that process

1164
04:45:24.799 --> 04:45:37.840
of relaxing deeply, calmly. You feel loose, you feel free.

1165
04:45:40.240 --> 04:45:44.919
And there's something about having your stomach message that's different

1166
04:45:45.000 --> 04:45:51.840
from any other part because we do have a tendency

1167
04:45:52.439 --> 04:45:56.319
of holding a different kind of stress in your stomach

1168
04:45:57.759 --> 04:46:05.599
that we may not be aware of. There's a now

1169
04:46:05.759 --> 04:46:13.040
message your stomach. In front of your stomach, they can

1170
04:46:13.360 --> 04:46:23.959
circles around your belly bottom and then going the other

1171
04:46:24.080 --> 04:46:34.240
way around. There's a gentleness and a freedom that comes

1172
04:46:36.080 --> 04:46:45.959
from feeling how you're feeling. There's a now move down

1173
04:46:47.400 --> 04:46:54.400
the tops of your thighs muscles message in them, and

1174
04:46:54.520 --> 04:46:57.759
I can do this to your legs at the same time,

1175
04:47:00.040 --> 04:47:09.240
pressing down massaging deeply those muscles in your thighs. The

1176
04:47:09.400 --> 04:47:18.119
front of your thighs, and moving down to your knees,

1177
04:47:19.080 --> 04:47:31.720
gently massaging your knees, sliding down your shins, putting pressure

1178
04:47:31.799 --> 04:47:39.560
on either side of your shin gently softly but firmly,

1179
04:47:43.720 --> 04:47:53.400
moving down to your ankles, stroking the tops of your feet,

1180
04:47:59.520 --> 04:48:04.959
and then with each foot in each hand, just gently

1181
04:48:05.200 --> 04:48:13.520
messaging the whole of the foot, the top, the bottom,

1182
04:48:14.319 --> 04:48:22.599
your heel, your ankle, your toes, messaging every part of

1183
04:48:22.680 --> 04:48:32.439
your feet. Feels so good, just to let go and

1184
04:48:32.720 --> 04:48:57.639
enjoy the process. Enjoy feeling so deeply relaxed, so much comfort,

1185
04:48:58.799 --> 04:49:15.520
So many feelings become just from touching your skin, and

1186
04:49:15.759 --> 04:49:22.119
you can just lie there for as long as you choose,

1187
04:49:26.119 --> 04:49:35.599
enjoying the feeling of deep comfort from being massaged.

1188
04:49:37.560 --> 04:49:37.919
By me.

1189
04:49:45.080 --> 04:50:10.919
Enjoy feeling deep And all we're gonna do is blow

1190
04:50:10.959 --> 04:50:27.279
out some candles. In your mind, there are going to

1191
04:50:27.319 --> 04:50:38.000
be a hundred candles, and you're going to blow each

1192
04:50:38.080 --> 04:50:48.200
one out individually, one by one, starting at one hundred.

1193
04:50:49.279 --> 04:50:56.639
As I count down all the way down to one,

1194
04:51:01.159 --> 04:51:10.040
and each time I say the number, you can imagine

1195
04:51:10.119 --> 04:51:16.520
that candle in front of you, and I'd like you

1196
04:51:16.680 --> 04:51:35.959
to actually physically generally blow that candle out just so

1197
04:51:36.040 --> 04:51:45.279
it's not big blows, just a gentle, and that candle

1198
04:51:46.799 --> 04:51:56.080
will extinguish. And then I'll say the next number, So

1199
04:51:56.159 --> 04:52:05.319
we moved down, and you can just blow that one

1200
04:52:05.400 --> 04:52:06.759
out as well.

1201
04:52:12.680 --> 04:52:23.279
And as we move down the numbers, you'll find yourself feeding.

1202
04:52:23.240 --> 04:52:25.119
More and more relaxed.

1203
04:52:28.119 --> 04:52:28.880
If you need.

1204
04:52:30.439 --> 04:52:39.680
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1205
04:52:43.560 --> 04:52:51.000
In fact, you may struggle to blow out all one

1206
04:52:51.159 --> 04:53:08.040
hundred of these candles as you feel more and more

1207
04:53:08.360 --> 04:53:36.240
deeply relaxed, more and more deeply tired. And the further

1208
04:53:36.639 --> 04:53:46.319
you go down, the more your mind starts to drift.

1209
04:53:52.720 --> 04:53:59.119
You may find that you stop listening to me after

1210
04:53:59.279 --> 04:54:12.119
a while. And even though there may be background sounds

1211
04:54:12.200 --> 04:54:23.000
where you are, you'll be aware of those sounds at

1212
04:54:23.080 --> 04:54:39.599
the moment, be may start just not even notice them

1213
04:54:44.040 --> 04:55:00.599
at all because they're unimportant. Where I am, I've got

1214
04:55:00.639 --> 04:55:05.520
the sounds of the birds, there's all horrors, the pigeon

1215
04:55:07.479 --> 04:55:13.319
who likes to say hello sometimes, and there's the old

1216
04:55:13.479 --> 04:55:24.479
plane that goes by, maybe traffic and trains in the distance.

1217
04:55:30.799 --> 04:55:42.680
But none of that scene is important whatsoever, or candles

1218
04:55:42.799 --> 04:55:57.400
you blow out less important. Anything is more candles you

1219
04:55:57.599 --> 04:56:15.040
blow out. The further seemed to move away from sounds,

1220
04:56:18.720 --> 04:56:33.080
general date days. Stuff seems to just move away on

1221
04:56:33.279 --> 04:56:50.159
its own. You feel calmer with every candy blow out,

1222
04:57:00.319 --> 04:57:17.159
ding the next number, did you hear me say? And

1223
04:57:17.279 --> 04:57:35.200
then you blow that candle out to so easy, so simple.

1224
04:57:44.720 --> 04:57:58.720
I'm gonna start by introducing the first candle. This is

1225
04:57:58.840 --> 04:58:17.680
a hundred first candles, one hundred. When you blow that

1226
04:58:18.080 --> 04:58:37.599
candle out, you'll find immediately a slight change in how

1227
04:58:37.720 --> 04:58:49.080
you feel, as well as a real sense of positivity,

1228
04:58:50.040 --> 04:59:27.560
growing revenue, relaxation, and sleepiness expending. Starting with one hundred, Now,

1229
04:59:27.919 --> 05:00:38.360
I cantle now nineteen nine, candle ninety eight, candle ninety seven,

1230
05:01:00.799 --> 05:02:42.159
cham ninety six, camp ninety five, ninety four, candle ninety three,

1231
05:03:14.000 --> 05:04:36.200
Night too, good night one and ninety and eighty two, nine.

1232
05:04:53.240 --> 05:05:02.080
And eight.

1233
05:05:03.959 --> 05:05:35.040
Eight, can.

1234
05:05:46.159 --> 05:10:28.959
Eight eight eight five eight, iit it two two twohhhhhhhhhh,

1235
05:11:43.840 --> 05:12:37.439
sit can't do seventy eight, candle seventy seven, candle seventy six,

1236
05:12:51.319 --> 05:13:50.799
candle seventy five, candle seventy four, candle seventy three, candle

1237
05:13:56.040 --> 05:14:58.159
seventy two, candle seventy one, candle seventy one, and seventeen

1238
05:15:13.240 --> 05:15:51.959
and do sixty nine, candle sixty eight, candle sixty seven,

1239
05:16:05.639 --> 05:17:10.159
candle sixty five, candle sixty four, candle sixty four, can

1240
05:17:10.319 --> 05:18:14.000
do sixty three, candle sixty's and sixty one, candle sixty

1241
05:18:43.479 --> 05:19:54.799
and fifty nine, candle fifty eight, candle fifty seven, candle

1242
05:20:00.799 --> 05:21:27.639
fifty six, candle fifty five, candle fifty four, halldo fifty three,

1243
05:21:45.759 --> 05:23:56.159
hand fifty fifty two, cantifty, candle fifty one, candle fifty

1244
05:24:24.159 --> 05:26:19.400
fourty nine, candle forty eight, forty seven, candle forty six,

1245
05:26:47.439 --> 05:28:06.560
candle forty five, forty two candle.

1246
05:28:10.560 --> 05:28:11.599
What do you want?

1247
05:28:44.479 --> 05:31:30.200
Candle forty thirty nine, thirty eight, cant thirty seven, candle

1248
05:31:32.680 --> 05:32:24.360
thirty five, thirty four.

1249
05:32:57.599 --> 05:32:58.279
And two.

1250
05:33:02.080 --> 05:35:51.319
Thirty three, handle thirty one, seven and two one ten nine,

1251
05:36:34.360 --> 05:39:00.959
twenty eight, candle twenty seven, twenty six, can went five.

1252
05:39:45.159 --> 05:39:48.680
S four.

1253
05:40:23.159 --> 05:41:40.799
Twenty can do went and.

1254
05:41:45.240 --> 05:43:07.080
Twenty wit.

1255
05:43:04.599 --> 05:43:30.560
Yes and two.

1256
05:43:33.360 --> 05:45:12.000
N sen.

1257
05:44:26.279 --> 05:45:18.799
Seven six day.

1258
05:46:16.159 --> 05:47:34.159
Fourt two.

1259
05:48:36.119 --> 05:48:52.000
H sh sh.

1260
05:49:15.319 --> 05:56:59.799
Y nine eight eight canto two lego. All of the

1261
05:57:00.000 --> 05:57:08.520
those thoughts, worries, concerns about the past, thoughts about the future,

1262
05:57:08.720 --> 05:57:14.720
and even things you've been thinking about today. Just let

1263
05:57:14.799 --> 05:57:20.560
it all go. Because none of it is useful in

1264
05:57:20.720 --> 05:57:40.360
this moment. This is your opportunity to just focus on

1265
05:57:40.599 --> 05:57:49.360
feeling relaxed, allowing yourself to get in touch with that

1266
05:57:49.720 --> 05:57:59.400
natural sense of peace that we all have within us.

1267
05:58:01.799 --> 05:58:07.240
It's available for everyone. It just sometimes takes a little

1268
05:58:07.240 --> 05:58:13.560
bit of effort to set up the right time and

1269
05:58:13.759 --> 05:58:21.080
place in order for you to just let go. Because

1270
05:58:21.159 --> 05:58:29.040
when you do decide to let go and relax, that's

1271
05:58:29.159 --> 05:58:37.119
what your body starts to do because you've chosen, You've

1272
05:58:37.400 --> 05:58:44.200
chosen to just allow your body to unwind and your

1273
05:58:44.319 --> 05:58:51.080
mind starts to slow down. And it's a nice feeling.

1274
05:58:53.119 --> 05:58:56.240
It's a nice feeling at the beginning, just to know

1275
05:58:57.400 --> 05:59:07.479
that you have chosen to decide to relax deeply, and

1276
05:59:07.599 --> 05:59:14.159
because you've made that decision, your body will just follow suit.

1277
05:59:16.720 --> 05:59:21.360
Because sometimes all the muscles in your body need is

1278
05:59:21.680 --> 05:59:31.319
just permission from you to relax. Because so often we're busy,

1279
05:59:31.560 --> 05:59:35.759
we're going from here to there, we're walking around, and

1280
05:59:35.880 --> 05:59:43.200
we're doing stuff, and the body doesn't have any time

1281
05:59:43.439 --> 05:59:51.840
or space to really relax deeply. So it kind of

1282
05:59:51.959 --> 05:59:57.520
waits for you to lead the way, waits for your permission,

1283
06:00:01.880 --> 06:00:08.360
and when you do give your permission when you give

1284
06:00:08.400 --> 06:00:14.680
to say so, when you say okay, it's time for

1285
06:00:14.799 --> 06:00:24.479
your body to let go completely and relax totally, your

1286
06:00:24.520 --> 06:00:34.000
body just follows. So like a breath of relief. Ah good,

1287
06:00:34.080 --> 06:00:41.000
I can now relax. That feeling at the end of

1288
06:00:41.040 --> 06:00:45.040
a day of very physical day that you may experience

1289
06:00:45.200 --> 06:00:48.479
in the past, where you get home and you just

1290
06:00:48.680 --> 06:00:52.680
sit down on a chair, maybe you kick your shoes

1291
06:00:52.799 --> 06:00:58.880
off and ar feels so nice. Know that you don't

1292
06:00:59.560 --> 06:01:03.240
have to get up again for a little while at least,

1293
06:01:04.279 --> 06:01:06.680
and if you choose, you can just sit there for

1294
06:01:06.840 --> 06:01:19.240
maybe an hour to kind of feels blissful. And just

1295
06:01:19.400 --> 06:01:24.439
by sitting down like that, your body knows that it's

1296
06:01:24.560 --> 06:01:30.159
time to relax. Your body has been given permission from

1297
06:01:30.240 --> 06:01:40.240
you because it's a mindset in your mind, you're prepared

1298
06:01:42.720 --> 06:01:52.080
to let go of everything and just completely allow all

1299
06:01:52.520 --> 06:01:59.880
the stress of your body to evaporate. They need to,

1300
06:02:00.119 --> 06:02:14.040
tensions can just gradually vanish. It's almost like magic, really,

1301
06:02:19.599 --> 06:02:26.599
because that sense of relaxation in your body, it's a

1302
06:02:26.759 --> 06:02:33.200
very natural state. It's not something unusual. It may feel

1303
06:02:33.319 --> 06:02:36.959
unusual when you first start to relax, if you if

1304
06:02:37.000 --> 06:02:41.360
you haven't really spent a lot of time focusing and

1305
06:02:42.080 --> 06:02:46.599
giving yourself this space to let go completely and relax

1306
06:02:47.560 --> 06:02:55.599
may seem almost alien, but it isn't. It's actually the

1307
06:02:55.759 --> 06:03:00.720
most natural thing in the world to let go completely,

1308
06:03:02.439 --> 06:03:10.240
to relax totally, the most natural thing in the world

1309
06:03:12.880 --> 06:03:22.959
to allow yourself to feel really calm in your mind.

1310
06:03:25.560 --> 06:03:33.240
And it is almost like a literal unwinding. It's like

1311
06:03:33.400 --> 06:03:40.959
you press a button and all the tension just releases,

1312
06:03:42.319 --> 06:03:45.720
and it's like a wheel, like a cog, like the

1313
06:03:45.840 --> 06:03:49.759
inside of the clock, just unwinding. And it's almost like

1314
06:03:49.919 --> 06:03:54.520
you could see that the little wind up knob that's

1315
06:03:54.720 --> 06:03:59.439
used just going the opposite way that you choose to

1316
06:03:59.560 --> 06:04:08.520
wind up, and the energy that freynetic stress for energy

1317
06:04:10.000 --> 06:04:20.319
gradually winding down, losing its power, losing its strength. As

1318
06:04:20.400 --> 06:04:29.799
a sense of relaxation becomes stronger and deeper, and you

1319
06:04:30.000 --> 06:04:38.119
may find a little more relaxed. You feel that your

1320
06:04:38.319 --> 06:04:48.279
mind starts to wander. Maybe you seem to stop listening

1321
06:04:48.360 --> 06:04:52.959
to me for a while, your mind goes somewhere else,

1322
06:04:54.400 --> 06:05:00.240
and then you realize you're listening to me again, and

1323
06:05:00.360 --> 06:05:03.439
that it's just your mind to drift in to sleep,

1324
06:05:06.680 --> 06:05:16.840
which is quite natural because sometimes when we're stressed and tense.

1325
06:05:18.159 --> 06:05:21.560
We're not May I actually be aware of what we

1326
06:05:21.840 --> 06:05:28.680
need or we physically or emotionally need in this moment.

1327
06:05:31.560 --> 06:05:38.000
But when you allow your body and mind to relax completely,

1328
06:05:39.759 --> 06:05:46.959
and you let go of all thoughts, concerns, worries, ideas,

1329
06:05:48.479 --> 06:05:53.000
all the goo allow them to drop onto the floor,

1330
06:05:58.520 --> 06:06:04.479
you start to get in touch with the feelings of

1331
06:06:06.360 --> 06:06:17.240
such relaxation. Feelings so nice to be in touch with

1332
06:06:18.080 --> 06:06:26.560
the calmness of the different body parts as they become

1333
06:06:26.919 --> 06:06:42.919
looser and looser. Even your breathing seems easier and more natural, effortless,

1334
06:06:46.200 --> 06:06:50.119
as that cool out is through your mouth or nose

1335
06:06:51.360 --> 06:07:02.360
into your lungs, breathing in comforts and relaxation, and then

1336
06:07:02.560 --> 06:07:11.119
just breathing out any excess remain intentional stress from every

1337
06:07:11.720 --> 06:07:19.639
part of your body and mind. As you start to

1338
06:07:19.759 --> 06:07:28.159
focus on your mind, maybe you notice that things have

1339
06:07:28.319 --> 06:07:34.799
come to a standstill or maybe just much much lower

1340
06:07:35.520 --> 06:07:45.200
than before, because your mind is not really needed when

1341
06:07:45.400 --> 06:07:53.439
listening to my voice, which allows your mind to relax

1342
06:07:55.479 --> 06:08:03.520
just as deeply as your body. And that's synchronicity between

1343
06:08:05.080 --> 06:08:14.319
the relaxation of your body relaxation of your mind.

1344
06:08:16.680 --> 06:08:17.919
Let you know, that.

1345
06:08:20.040 --> 06:08:27.200
Feeling completely calm, loose, and relaxed.

1346
06:08:29.080 --> 06:08:30.119
Real is.

1347
06:08:31.880 --> 06:08:47.880
A great healing experience fear and has so many positive

1348
06:08:48.240 --> 06:08:56.200
benefits for your body, mind, and your life. To be

1349
06:08:56.319 --> 06:09:06.720
able to let go everything and to relax completely in

1350
06:09:07.599 --> 06:09:17.000
all parts of your body and mind. Even your bonslaxed,

1351
06:09:20.479 --> 06:09:33.360
your muscles are relaxed, even the skin that covers your

1352
06:09:33.520 --> 06:09:44.360
body is relaxed. Every head.

1353
06:09:47.360 --> 06:09:47.720
You have.

1354
06:09:49.439 --> 06:10:07.080
Is also deeply relaxed, and your brain really starts the

1355
06:10:07.319 --> 06:10:09.360
feel the benefits.

1356
06:10:10.680 --> 06:10:11.000
Of this.

1357
06:10:12.599 --> 06:10:24.959
Heathing relaxation. And as you focus on the inside of

1358
06:10:25.080 --> 06:10:30.799
your scalp where your brain is, you can start to

1359
06:10:31.040 --> 06:10:40.599
realize and notice the benefits of your brain relaxing demail

1360
06:10:45.080 --> 06:10:55.000
and as your brain continues to react, sends those messages

1361
06:10:56.639 --> 06:11:05.360
to the rest of your body and do mind to rely,

1362
06:11:05.840 --> 06:11:28.680
relax more deep, relaxy more completely, letting go of any

1363
06:11:30.520 --> 06:11:40.680
remaining thoughts of consers, allow them just to drop onto

1364
06:11:40.799 --> 06:11:49.479
the floor because they are not been necessary in this moment,

1365
06:11:51.919 --> 06:12:05.000
this moment of deep relaxation and calmness, feeling your brain

1366
06:12:07.000 --> 06:12:29.759
with deep concentrated heathing, calming, relaxing, every part of your

1367
06:12:29.840 --> 06:12:51.119
brain feeling so bush and comfortable, so relaxed and beheaceful.

1368
06:12:54.439 --> 06:13:06.520
Your brain feels so light, that's so healthy. That sense

1369
06:13:06.680 --> 06:13:20.520
of deep, deep comfort really does allow you to enjoy

1370
06:13:22.680 --> 06:13:32.279
those ever increase in sensations of comfort that are spreading

1371
06:13:33.759 --> 06:13:45.119
throughout your body, relaxing each and every muscle of your

1372
06:13:45.240 --> 06:14:09.360
body deeper, deeper, much more deeper than before, much more

1373
06:14:11.400 --> 06:14:18.919
comfort spreading through your body.

1374
06:14:19.680 --> 06:14:23.360
You mind, be.

1375
06:14:25.119 --> 06:14:42.279
So peaceful and calm, so very very peaceful in avery

1376
06:14:42.799 --> 06:14:57.159
part of your body, letting go the a everything averything,

1377
06:15:00.840 --> 06:15:04.680
so peaceful, call.

1378
06:15:07.840 --> 06:15:10.080
So relax.

1379
06:15:15.520 --> 06:15:23.240
Very second the passes. Do you feel.

1380
06:15:25.240 --> 06:15:37.599
Dper dper relaxed, dper.

1381
06:15:39.319 --> 06:15:50.759
D dper relax call so cal.

1382
06:15:54.759 --> 06:15:56.400
Bace for.

1383
06:15:59.200 --> 06:16:08.520
So very peace from your head down to your toils,

1384
06:16:11.639 --> 06:16:15.919
Such peace and comfort.

1385
06:16:17.720 --> 06:16:20.439
Growing all all.

1386
06:16:20.319 --> 06:16:33.720
The time, Such peace and comfort spreading through your body,

1387
06:16:34.119 --> 06:16:50.840
your mind deeper, deepert such comfort spreading and sinking deeper

1388
06:16:53.639 --> 06:17:05.000
to airy muscle your body, so that you feel amazing,

1389
06:17:08.000 --> 06:17:10.040
so relaxed.

1390
06:17:12.759 --> 06:17:14.040
So piece, so.

1391
06:17:18.759 --> 06:17:20.880
So relaxed.

1392
06:17:24.159 --> 06:17:39.240
And peace so letting go everything. I'm going to do

1393
06:17:39.520 --> 06:17:46.919
a body scan focusing on firstly how you feel in

1394
06:17:47.040 --> 06:17:52.439
your body, not trying to change how you feel, not

1395
06:17:52.919 --> 06:17:58.520
trying to relax, not trying to move away from any discomfort,

1396
06:18:00.080 --> 06:18:07.759
stress or tension. Just accepting, observing and accepting how you

1397
06:18:07.880 --> 06:18:13.479
feel in the different parts of your body. Just allowing

1398
06:18:13.560 --> 06:18:22.680
yourself to be exactly as you are, to notice to

1399
06:18:22.759 --> 06:18:31.599
get in touch with how you actually feel in this moment.

1400
06:18:35.000 --> 06:18:41.599
I'm going to start off by focusing on your hands.

1401
06:18:46.200 --> 06:18:54.319
Just be aware of your hands. Like you to move

1402
06:18:54.439 --> 06:18:59.599
your hands around. Just maybe move your fingers a little bit.

1403
06:19:02.080 --> 06:19:07.759
I've been and closing your hands very gently, just so

1404
06:19:08.200 --> 06:19:13.759
THI you can get in touch with how your hands

1405
06:19:16.200 --> 06:19:36.520
and your fingers fell, very very slow movements. Focusing now

1406
06:19:37.400 --> 06:19:44.639
on your feet, and if you can just do kind

1407
06:19:44.639 --> 06:19:49.360
of an equivalent with your feet is you've just done

1408
06:19:49.599 --> 06:19:57.520
with your hands, Maybe turn in your ankles, moving your

1409
06:19:57.639 --> 06:20:09.520
feet around, moving your toes gently, only very gently and

1410
06:20:09.799 --> 06:20:21.400
very slowly, noticing how your feet feel in this moment.

1411
06:20:28.319 --> 06:20:34.439
Focusing now on your eyes, I'd like you to just

1412
06:20:36.119 --> 06:20:41.919
focus on your eyelids. Maybe you can open and close

1413
06:20:42.000 --> 06:20:46.200
your eyes a couple of times to really get in

1414
06:20:46.439 --> 06:20:50.520
touch with how you feel. When you do close your eyes,

1415
06:20:52.639 --> 06:20:59.040
the muscle changes in your eyes when you do close them.

1416
06:21:01.919 --> 06:21:08.279
Maybe raising your eyebrows, it stretches the tops of your eyes.

1417
06:21:11.520 --> 06:21:19.840
Perhaps squinting your eyes, scrunching up your eyes just.

1418
06:21:19.919 --> 06:21:20.560
So you can.

1419
06:21:21.919 --> 06:21:29.880
Here it get in touch with all aspects of how

1420
06:21:31.680 --> 06:21:33.400
your eyes feel.

1421
06:21:35.840 --> 06:21:36.319
Right now.

1422
06:21:45.720 --> 06:21:51.680
Now focusing on your thighs, then you know it just

1423
06:21:51.759 --> 06:21:59.560
starts you to gently tense your thighs, just very very

1424
06:21:59.680 --> 06:22:12.799
gent just enough so you can become more attuned to

1425
06:22:13.040 --> 06:22:22.080
the physical sensation of your upper legs, the front of

1426
06:22:22.159 --> 06:22:31.919
your thighs, and the backs of your thigh noticing and

1427
06:22:32.200 --> 06:22:49.599
observing how your thighs feel right now. Moving your focus

1428
06:22:51.360 --> 06:22:57.840
to the back of your neck, just noticing the back

1429
06:22:57.959 --> 06:23:04.200
of your neck, the muscles, and of course they lead

1430
06:23:04.439 --> 06:23:08.799
to the side of your neck. They also lead to

1431
06:23:09.000 --> 06:23:13.880
the top of your back, which leads to your shoulders.

1432
06:23:15.520 --> 06:23:19.159
So as you focus on the back of your neck,

1433
06:23:21.159 --> 06:23:27.599
maybe you can move your head gently upwards as if

1434
06:23:27.639 --> 06:23:35.040
you're looking up, Maybe moving your head down as if

1435
06:23:35.080 --> 06:23:42.040
you're looking down. Perhaps moving your head side to side,

1436
06:23:43.200 --> 06:23:53.880
right to left, but only very slowly and very gently.

1437
06:23:56.400 --> 06:24:01.560
You're not trying to force anything. It has to be

1438
06:24:02.080 --> 06:24:10.520
very very gentle, just so it can.

1439
06:24:12.000 --> 06:24:13.680
Be more.

1440
06:24:15.279 --> 06:24:24.680
In touch with the feelings, with the sensations, the physical

1441
06:24:26.080 --> 06:24:33.000
sensations of how on the back of your neck feels

1442
06:24:34.759 --> 06:24:50.159
right now, as we now focus on the tops of

1443
06:24:50.279 --> 06:24:56.560
your arms, the parts where your biceps and your triceps

1444
06:24:56.639 --> 06:25:04.680
are between your elbow and your shoulders. To focus on

1445
06:25:04.959 --> 06:25:12.119
those parts, the tops of your arms, you may like

1446
06:25:12.240 --> 06:25:21.720
to just tense them, but very very gently and slowly,

1447
06:25:24.319 --> 06:25:32.360
so you're straining or putting any pressure whatsoever.

1448
06:25:33.240 --> 06:25:34.119
On your arms.

1449
06:25:36.840 --> 06:25:44.560
It's just soly you can gain more of a sense of.

1450
06:25:46.439 --> 06:25:49.240
How your upper arms.

1451
06:25:50.520 --> 06:26:02.400
Are feeling in this moment. Just noticing as you gently,

1452
06:26:04.560 --> 06:26:14.200
very gently and slowly tighten the muscles and then let go.

1453
06:26:18.439 --> 06:26:26.840
Notice how the tops of your arms feel right now,

1454
06:26:35.000 --> 06:26:46.200
as now focus on your stomach, the area the lower

1455
06:26:46.360 --> 06:26:52.520
abdomen area below your belly button, moving all the way

1456
06:26:52.639 --> 06:27:06.479
down to your hips, just above your grind. Maybe you're

1457
06:27:06.560 --> 06:27:17.319
able to tense these muscles in the area very very gently.

1458
06:27:20.360 --> 06:27:21.439
And slowly.

1459
06:27:27.119 --> 06:27:31.520
If that's a difficult thing to do, maybe you can

1460
06:27:31.720 --> 06:27:42.360
just move your body, pushing your stomach up, maybe moving

1461
06:27:42.439 --> 06:27:47.639
a little bit to a side using your hips, just

1462
06:27:48.200 --> 06:27:51.119
so you get more.

1463
06:27:52.599 --> 06:27:53.759
In tune.

1464
06:27:55.240 --> 06:28:04.799
With how you're lower up to an area his feet.

1465
06:28:07.400 --> 06:28:16.599
In this moment, just noticing.

1466
06:28:17.520 --> 06:28:40.799
The physical sensations or your lower abdomen as your attention

1467
06:28:43.319 --> 06:28:54.799
to your mouth. Notice in your lips and inside your mouth,

1468
06:28:57.040 --> 06:29:14.240
the teeth, your guns, your tongue, just noticing how your

1469
06:29:14.439 --> 06:29:23.639
tongue and your mouth feels. It may help by moving

1470
06:29:23.959 --> 06:29:30.479
your tongue around your mouth, moving it to your left,

1471
06:29:32.200 --> 06:29:37.880
maybe pressing it gently against the side of your mouth,

1472
06:29:39.439 --> 06:29:44.400
and then to the right, gently to the side of

1473
06:29:44.520 --> 06:29:52.479
your mouth, perhaps pressing up against the top of your mouth,

1474
06:29:53.639 --> 06:29:59.479
and then down gently against the bottom of your mouth,

1475
06:30:02.200 --> 06:30:13.599
always very slowly and a very very gentle.

1476
06:30:18.000 --> 06:30:19.279
So that you can.

1477
06:30:22.799 --> 06:30:35.119
Be aware of how you feel in your mouth area.

1478
06:30:46.400 --> 06:31:06.560
Now I got to focus on your wrists, and I'll

1479
06:31:06.680 --> 06:31:15.560
ask you to maybe just rotate your wrists by moving

1480
06:31:15.639 --> 06:31:28.880
your hands in a circular motion very gently and slowly, just.

1481
06:31:30.680 --> 06:31:32.000
Soly can.

1482
06:31:37.720 --> 06:31:56.720
Feel the sensations that you are currently experiencing in your wrists.

1483
06:32:00.840 --> 06:32:09.400
Perhaps smooth in your hands up and down the game

1484
06:32:10.639 --> 06:32:49.919
very very champly and slowly, very chancel and slow. As

1485
06:32:50.000 --> 06:33:07.759
we now start to observe back. The bad part is

1486
06:33:09.400 --> 06:33:25.560
just above your hips where your coxis are a whole

1487
06:33:25.799 --> 06:33:32.400
area which also really does include the side of your

1488
06:33:32.479 --> 06:33:43.400
body because those muscles are very much connected. There's those

1489
06:33:43.560 --> 06:33:51.200
muscles also move into your hyperia, connecting to your buttocks,

1490
06:33:54.279 --> 06:34:09.080
the side of your hips, and if you're physically able

1491
06:34:09.279 --> 06:34:18.439
to do so, maybe you can very gently just move

1492
06:34:18.639 --> 06:34:31.680
your body evers slightly, very slowly, some side to side,

1493
06:34:35.400 --> 06:34:51.400
just enough y e gauge how you feel in your

1494
06:34:51.560 --> 06:35:10.240
lower back absecretly move your hips gently up and down,

1495
06:35:14.040 --> 06:35:20.439
gently and slowly in order to.

1496
06:35:25.080 --> 06:35:26.639
Be in touch.

1497
06:35:28.959 --> 06:35:33.400
With the physical sensations.

1498
06:35:33.759 --> 06:35:35.159
Of your law back.

1499
06:35:51.919 --> 06:35:52.479
Between.

1500
06:35:52.680 --> 06:35:53.639
Now move.

1501
06:35:58.119 --> 06:36:09.200
Your attention to your jaw, an area from your chin

1502
06:36:10.439 --> 06:36:14.560
all the way up to near where your ears are.

1503
06:36:17.840 --> 06:36:19.599
All of your jaw.

1504
06:36:29.639 --> 06:36:30.319
You can just.

1505
06:36:32.560 --> 06:36:42.799
It's okay to do so gently open your mouth nor wide,

1506
06:36:43.319 --> 06:36:54.279
no stretching, just very gently and slowly opening your mouth

1507
06:36:58.080 --> 06:37:27.880
having closing your mouth jackly sly cant pain touch, but

1508
06:37:28.240 --> 06:37:30.520
how you jow feels.

1509
06:37:33.439 --> 06:37:33.639
Now?

1510
06:38:00.560 --> 06:38:16.319
I to sit now your chest area. You don't need

1511
06:38:16.520 --> 06:38:24.200
to do anything to move your chest because it moves

1512
06:38:24.680 --> 06:38:37.919
every time you breathe. It moves very gently and slowly

1513
06:38:40.400 --> 06:38:55.439
automatically with each breath you takee as you focus on

1514
06:38:57.880 --> 06:39:41.599
how your chest best em when you breathe, live in

1515
06:39:41.799 --> 06:39:56.959
your focus to your forms, you nobus. Maybe you're able

1516
06:39:57.400 --> 06:40:02.040
to very gently.

1517
06:40:03.400 --> 06:40:05.520
And slowly.

1518
06:40:07.240 --> 06:40:15.799
Tense the muscles in your forearms and when you do that,

1519
06:40:16.319 --> 06:40:39.880
you can feel your elbows as well, very gently and slowly,

1520
06:40:48.319 --> 06:41:29.119
gently and softly, absurdly, your forearms and depas the focus

1521
06:41:36.240 --> 06:41:47.599
the rest of your back, the upper back and the

1522
06:41:47.959 --> 06:42:05.799
middle the middle of you back. Again, this part of

1523
06:42:05.919 --> 06:42:20.799
your body moves also every time you pray. You may

1524
06:42:20.919 --> 06:42:34.880
not notice that. Usually as you observe your upper back,

1525
06:42:35.319 --> 06:42:48.360
in the middle of your back, you can really feel that, gentle.

1526
06:42:53.639 --> 06:42:55.720
And low.

1527
06:43:36.040 --> 06:43:47.159
Moving your focus into your hip area nor butt as.

1528
06:43:49.360 --> 06:43:49.639
Gray.

1529
06:43:52.479 --> 06:44:26.279
There's a muscles, a noose, bones in your midsection. Just

1530
06:44:26.639 --> 06:44:31.840
noticent how your hips.

1531
06:44:34.040 --> 06:44:34.319
Feel.

1532
06:44:37.520 --> 06:44:55.360
Right now, you can very very gently you use your hips,

1533
06:45:00.279 --> 06:45:40.560
maybe side to side. He gently s, yeah, Harry, chamly, softly.

1534
06:45:48.240 --> 06:45:48.759
Slow.

1535
06:45:54.319 --> 06:46:11.080
Everything starts to slow down, including the thoughts in your

1536
06:46:11.200 --> 06:46:23.000
mind and your mind itself just starts to gradually. It

1537
06:46:23.080 --> 06:46:29.439
doesn't have to be instant, but just gradually starting to.

1538
06:46:30.840 --> 06:46:39.639
It's almost like time is storing Chin. It's a slower

1539
06:46:39.759 --> 06:46:47.639
pace to maybe what you're used to in your day

1540
06:46:47.720 --> 06:47:09.720
to day life. It's a slower movement of energy, very

1541
06:47:14.119 --> 06:47:22.560
small movements which make up the larger movements, which is

1542
06:47:22.599 --> 06:47:30.360
always the case. Now, when you move your hand, it

1543
06:47:30.479 --> 06:47:33.240
might seem like it's one movement, but it's lots of

1544
06:47:34.040 --> 06:47:41.479
minute different muscles moving in accordance with each other. And

1545
06:47:46.439 --> 06:47:58.759
what happens in this space that we're sharing is we

1546
06:47:59.000 --> 06:48:19.919
move from that big movement into those smaller movements. Starting

1547
06:48:20.040 --> 06:48:30.880
to focus on how your body feels, not just as

1548
06:48:30.919 --> 06:48:35.479
a whole, not just oh, i'm feeling this way. I'm

1549
06:48:35.520 --> 06:48:41.400
feeling stressed or tense, or I'm feeling relaxed and calm.

1550
06:48:42.720 --> 06:48:49.319
I'm feeling this way, I'm feeling that way. Starting to

1551
06:48:49.560 --> 06:49:00.759
notice that your body begins to present to you small

1552
06:49:01.880 --> 06:49:18.240
feelings around your body, small physical sensations in your legs,

1553
06:49:21.000 --> 06:49:34.200
whether pleasurable or not. Maybe resisting the temptation to label

1554
06:49:34.319 --> 06:49:43.840
them or to judge them those feelings. Just thinking them,

1555
06:49:44.759 --> 06:49:57.720
thinking about them is just being neutral, just feelings, not

1556
06:49:57.959 --> 06:50:09.040
being particular, leak concerned, Just noticing what your body is

1557
06:50:09.159 --> 06:50:22.880
telling you, the feelings in your arms, instead of feeling

1558
06:50:23.000 --> 06:50:31.680
the whole of the arm, Maybe notice those individual feelings,

1559
06:50:33.159 --> 06:50:44.639
all those different muscles and the skin, the hairs of

1560
06:50:44.759 --> 06:50:50.520
your arms, all the internal parts of your arms, the veins,

1561
06:51:00.639 --> 06:51:09.799
the bones. Just being aware of maybe your elbow on

1562
06:51:09.919 --> 06:51:18.240
your right arm has a certain feeling, maybe your left

1563
06:51:18.360 --> 06:51:43.599
wrist also has its own individual physical sensation. What about

1564
06:51:43.639 --> 06:51:57.319
your forearm, on your right arm, your right forearm, there

1565
06:51:57.400 --> 06:52:03.639
may not be any particular feeling that you could even

1566
06:52:05.360 --> 06:52:12.439
give a name to, may not feel like anything other

1567
06:52:12.560 --> 06:52:23.040
than just a feeling. You know, it's there. The feelings

1568
06:52:23.080 --> 06:52:29.080
in your shoulders, perhaps your shoulders when you think about them,

1569
06:52:30.279 --> 06:52:34.560
kind of almost like they're the same, you know, the

1570
06:52:34.680 --> 06:52:39.799
same feeling, almost like both of your shoulders are just

1571
06:52:39.959 --> 06:52:53.159
one thing. Of course they're not. And when you focus

1572
06:52:53.360 --> 06:52:58.759
on your left shoulder and then on your right shoulder,

1573
06:53:00.799 --> 06:53:05.279
maybe find that you move the muscles a little bit,

1574
06:53:06.840 --> 06:53:21.680
maybe tense the muscles gently, noticing the difference in each shoulder.

1575
06:53:33.080 --> 06:53:48.919
Your lower back, the left side of your lower back

1576
06:53:49.119 --> 06:53:52.119
and the right side of your lower back.

1577
06:53:59.479 --> 06:53:59.919
M m.

1578
06:54:00.080 --> 06:54:05.319
Of course that connection to your buttocks and to your hips,

1579
06:54:12.799 --> 06:54:16.400
and also moving up into the middle of your back.

1580
06:54:26.319 --> 06:54:30.479
And sometimes like right now, actually, when I focus on

1581
06:54:30.599 --> 06:54:36.200
their part, when I focused on my buttocks and then

1582
06:54:36.240 --> 06:54:40.520
I focused on the middle of my back, I almost

1583
06:54:40.599 --> 06:54:43.319
felt like the muscles in my lower back were being

1584
06:54:43.680 --> 06:54:55.119
stretched very gently, just stretched a little bit. Even though

1585
06:54:55.200 --> 06:55:04.240
I wasn't doing anything to try to stretch your lower back,

1586
06:55:04.639 --> 06:55:12.840
you just seemed to happen. The feeling of very gently

1587
06:55:14.360 --> 06:55:35.759
stretching your lower back comes along. I have feeling in

1588
06:55:35.880 --> 06:55:56.759
your chest, just noticing what sensations you are experiencing in

1589
06:55:56.919 --> 06:56:14.000
your chest right now. And there's so much of the chest. Obviously,

1590
06:56:14.119 --> 06:56:17.720
there's the collar bone leading to the chest. You've got

1591
06:56:17.759 --> 06:56:26.360
the chest bone, You've got the muscles in your chest.

1592
06:56:29.159 --> 06:56:35.240
Of course, if you're female, there's possibly the breasts. If

1593
06:56:35.279 --> 06:56:43.439
you're male, you've got the different well why not that

1594
06:56:43.560 --> 06:56:51.040
different these days, but there may be more muscles at

1595
06:56:51.080 --> 06:56:57.279
the top of the chest, but at the side underneath

1596
06:56:58.439 --> 06:57:01.279
it's pretty much the same. Whether you're a man or

1597
06:57:01.319 --> 06:57:07.759
a woman. There's muscles there, muscles that stretch out to

1598
06:57:07.880 --> 06:57:12.799
your back as well as breast tissue stretches and moves

1599
06:57:12.840 --> 06:57:20.200
into your back. To just being aware of your chest,

1600
06:57:29.119 --> 06:57:56.240
being with whatever feeling there is in your chest. And

1601
06:57:56.319 --> 06:58:03.799
when I noticed that, I focus on my chest, I

1602
06:58:04.040 --> 06:58:09.000
feel it in my back, my upper back. I mean,

1603
06:58:09.080 --> 06:58:12.000
I guess the obvious reason would be because you know,

1604
06:58:12.040 --> 06:58:22.759
I'm breathe in in and it stretches my chest and

1605
06:58:23.119 --> 06:58:37.000
my back at the same time. It feels it feels okay,

1606
06:58:43.799 --> 06:58:48.599
doesn't feel I got a little bit of pain in

1607
06:58:48.680 --> 06:58:56.599
my right chest, a little bit, not pain, but little discomfort,

1608
06:58:56.759 --> 06:59:06.799
maybe stiffness possibly, I don't know. I notice my shoulders

1609
06:59:06.799 --> 06:59:15.720
are also wanting to flex for some reason. I think

1610
06:59:15.759 --> 06:59:24.119
that's probably part of my upper back, that connection between

1611
06:59:24.240 --> 06:59:28.479
my shoulders my upper back, because I can move my

1612
06:59:28.599 --> 06:59:35.880
shoulders and stretch the muscles in my back, moving the

1613
06:59:35.919 --> 06:59:41.279
shoulders backwards or up, which then moves.

1614
06:59:42.000 --> 06:59:42.639
I think it's the.

1615
06:59:42.759 --> 07:00:03.599
Scapulous in your back. It feels quite nice. Actually, a

1616
07:00:03.680 --> 07:00:08.080
good thing about this is you can, if you want to, you.

1617
07:00:08.279 --> 07:00:09.599
Can just.

1618
07:00:13.119 --> 07:00:24.840
Flex or stimulate the various muscles in your body gently

1619
07:00:26.279 --> 07:00:29.759
in order to get more of a sense of how

1620
07:00:29.840 --> 07:00:44.720
they feel. And when you're relaxing, when you do tense

1621
07:00:44.799 --> 07:00:48.759
and muscle and you let it go and you let

1622
07:00:48.799 --> 07:00:57.799
it relax, it relaxes way more than it would normally.

1623
07:01:02.759 --> 07:01:08.000
That you have to feel that you're able to do that.

1624
07:01:09.639 --> 07:01:13.400
There's no point in doing it if there's an issue

1625
07:01:15.319 --> 07:01:20.799
with the per part of your body. You need to

1626
07:01:20.880 --> 07:01:31.279
be gentle with yourself at all times when relaxing deeply.

1627
07:01:34.319 --> 07:01:49.560
It's important to be kind to yourself. As you notice

1628
07:01:49.759 --> 07:02:00.840
your mind. How much has your mind slowed down since

1629
07:02:00.919 --> 07:02:27.319
we started this? Recording. How came and peaceful is your

1630
07:02:27.400 --> 07:02:39.520
mind right now? We have nothing to think about and

1631
07:02:39.840 --> 07:02:47.240
just my voice to listen to. Because you know the

1632
07:02:47.439 --> 07:02:58.159
intention behind this recording, this relaxation. At the very least,

1633
07:03:00.119 --> 07:03:04.360
you to feel more relaxed at the end of the

1634
07:03:04.479 --> 07:03:13.319
recording than you did at the beginning, at the very least,

1635
07:03:17.479 --> 07:03:26.479
for your mind to slow down because your body continues

1636
07:03:28.520 --> 07:03:45.080
to relax, because that's what you want to happen. That's

1637
07:03:45.200 --> 07:04:06.400
what you expect to happen, for relaxation to fill your body,

1638
07:04:14.639 --> 07:04:19.759
maybe calm in your mind to the point of boredom.

1639
07:04:23.319 --> 07:05:07.119
When you start maybe to drift away. Drifting, it's almost

1640
07:05:07.400 --> 07:05:16.319
as if you are moving further away from your body

1641
07:05:16.560 --> 07:05:30.000
in your mind, just leaving that there, kind of liking

1642
07:05:30.080 --> 07:05:35.439
it an escape pod in a spaceship a movie, a

1643
07:05:35.639 --> 07:05:38.000
space movie, you know when they get into a little

1644
07:05:38.080 --> 07:05:44.599
pod in it. Since the man far away from the

1645
07:05:44.720 --> 07:07:07.200
spaceship safe to dream. I continue drifting slow and peace

1646
07:07:37.959 --> 07:08:13.680
and peace, focusing on that feeling of those individual parts

1647
07:08:14.319 --> 07:08:22.880
of your body that or relaxing one by one.

1648
07:08:30.560 --> 07:08:31.119
You may.

1649
07:08:32.799 --> 07:08:46.520
Find that every now and then you realize that you

1650
07:08:46.639 --> 07:08:55.279
weren't listening to my voice because your mind started to

1651
07:08:55.520 --> 07:09:10.720
imagine something different, maybe started to almost move into some

1652
07:09:11.080 --> 07:09:19.520
kind of a dreamy state. And then you become aware

1653
07:09:19.720 --> 07:09:28.959
of my voice again. And even though you may want

1654
07:09:29.119 --> 07:09:34.080
to focus on my voice, you may also wish to

1655
07:09:36.599 --> 07:09:48.200
allow your mind to just drift naturally into that space

1656
07:09:48.479 --> 07:10:12.479
of comfort and safety. As you feel more comfort spreading

1657
07:10:12.840 --> 07:10:25.639
through your body like a warm blanket covering you gently,

1658
07:10:29.599 --> 07:10:47.720
keeping your body it just the perfect temperature, and even

1659
07:10:47.880 --> 07:10:59.840
if you can hear background sounds, they just don't seem

1660
07:11:00.119 --> 07:11:16.759
to matter anymore. There's that sense of peace spreads through

1661
07:11:16.880 --> 07:11:30.520
your mind like a gentle breeze, yet strong enough to

1662
07:11:30.720 --> 07:11:46.959
blow away all negativity, strong enough to remove from your

1663
07:11:47.119 --> 07:12:04.919
mind any anxiety or stress that was there before, and

1664
07:12:05.200 --> 07:12:15.880
blow away any other thoughts or feelings that just don't

1665
07:12:16.240 --> 07:12:40.479
fit with the sense relaxation that is feeling your body

1666
07:12:45.520 --> 07:13:02.959
end your mind. And as you focus on your mind

1667
07:13:05.159 --> 07:13:10.479
and the countdown from ten down to one, and with

1668
07:13:10.840 --> 07:13:36.720
each number you hear, your mind will become slightly more relaxed,

1669
07:13:39.479 --> 07:13:42.119
just just slightly.

1670
07:13:44.720 --> 07:13:44.759
So.

1671
07:13:44.919 --> 07:13:51.959
From ten down to nine, just a slight movement, from

1672
07:13:52.159 --> 07:14:04.400
nine down to eight, just another small change in how

1673
07:14:04.560 --> 07:14:17.599
you feel, eight down to seven. That feeling is a gap,

1674
07:14:18.479 --> 07:14:24.040
almost like a gap that starts to get wider, the

1675
07:14:24.200 --> 07:14:32.439
gap between those feelings that you used to have in

1676
07:14:32.560 --> 07:14:41.479
your mind compared to the feelings you have there growing now,

1677
07:14:43.200 --> 07:14:53.040
feelings of comfort and security and confidence, and that gap

1678
07:14:53.439 --> 07:14:59.560
becomes wider. Eight down to seven, seven, down to six,

1679
07:15:03.240 --> 07:15:08.240
and when you get to five, your mind will start

1680
07:15:08.400 --> 07:15:21.360
to have a certain physical sensation, almost like there's a

1681
07:15:21.639 --> 07:15:28.279
magnet outside of your head sucking the tension and the

1682
07:15:28.560 --> 07:15:36.240
stress and any remaining feelings that you don't want, sucking

1683
07:15:36.319 --> 07:15:45.400
them out through your skull. And in down to four

1684
07:15:47.360 --> 07:15:54.159
you could start to really experience that sense of not

1685
07:15:54.479 --> 07:16:04.639
just emptiness, but space, a place full of fresh air,

1686
07:16:09.680 --> 07:16:16.439
place where you can stretch. It's almost as if as

1687
07:16:16.520 --> 07:16:21.680
you go down to four and three your mind is expanding,

1688
07:16:22.319 --> 07:16:24.880
with this sense.

1689
07:16:27.439 --> 07:16:28.799
Of peace.

1690
07:16:30.119 --> 07:16:40.439
And tranquility growing as it moves down to When you

1691
07:16:40.560 --> 07:16:49.799
get to one, in your mind just feels exactly how

1692
07:16:49.919 --> 07:17:05.840
you want to feel. It's almost a perfect feeling, maybe

1693
07:17:08.919 --> 07:17:10.400
a sensation that.

1694
07:17:12.000 --> 07:17:13.479
You'd like to keep.

1695
07:17:16.439 --> 07:17:27.279
A place that's safe, where nothing can affect you at all,

1696
07:17:39.000 --> 07:17:43.680
and you can stay in that that space of comfort

1697
07:17:43.799 --> 07:17:53.520
and confidence, confident in your own ability to create this

1698
07:17:54.439 --> 07:18:00.479
space and this feeling of comfort within your own mind

1699
07:18:02.000 --> 07:18:11.919
just by counting ten down to one. And this is

1700
07:18:12.080 --> 07:18:16.479
something that you can do yourself when you're on your

1701
07:18:16.560 --> 07:18:25.360
own the time when you can maybe sit down, maybe

1702
07:18:25.520 --> 07:18:36.599
just for a few minutes, close your eyes, just count

1703
07:18:37.159 --> 07:18:50.759
slowly from ten down to one and re experience these

1704
07:18:50.959 --> 07:19:02.159
feelings in your mind. You feel that way in your mind.

1705
07:19:03.919 --> 07:19:18.200
Your body copies your mind, and that feeling it's spread

1706
07:19:18.439 --> 07:19:25.639
through your spine and your nervous system into every part

1707
07:19:26.000 --> 07:19:37.759
of your body, travels through your blood stream, healing and

1708
07:19:37.959 --> 07:19:58.599
relaxing every particle of your existence. And we can we

1709
07:19:58.720 --> 07:20:06.639
can practice this a few times before the end of

1710
07:20:06.680 --> 07:20:11.360
the recording, and then you can practice.

1711
07:20:10.880 --> 07:20:11.639
On your own.

1712
07:20:13.520 --> 07:20:18.560
And each time you count from ten down to one,

1713
07:20:23.240 --> 07:20:34.360
the feelings of comfort, calmness, and deep deep relaxation becomes

1714
07:20:34.680 --> 07:20:50.560
stronger and deeper feeling. Your mind and your brain with

1715
07:20:50.799 --> 07:21:00.319
these positive chemicals that spread throughout your body relax you

1716
07:21:02.279 --> 07:21:11.759
so quickly, relaxing your whole body and mind so very

1717
07:21:13.479 --> 07:21:19.360
very easily just by counting.

1718
07:21:20.439 --> 07:21:21.279
From ten.

1719
07:21:23.919 --> 07:21:31.119
Down to one. That so we're going to do now.

1720
07:21:32.000 --> 07:21:35.919
I'm going to count from ten down to one. I'd

1721
07:21:36.119 --> 07:21:40.439
like you to repeat the number after me, so when

1722
07:21:40.479 --> 07:21:47.439
I say ten, you can just repeat to yourself.

1723
07:21:48.840 --> 07:21:49.080
Ten.

1724
07:21:54.680 --> 07:22:04.479
Just notice, be aware of how you feel in your mind,

1725
07:22:04.880 --> 07:22:13.959
in your body, and when I say nine, you can

1726
07:22:14.040 --> 07:22:29.639
repeat to yourself nine a game, noticing the increase in

1727
07:22:29.840 --> 07:22:37.799
comfort and calmness in your mind and in your body.

1728
07:22:43.759 --> 07:22:53.240
The same when I say eight, when I say seven, six,

1729
07:22:55.759 --> 07:22:56.520
when I say.

1730
07:22:56.639 --> 07:23:00.319
Five, or.

1731
07:23:04.159 --> 07:23:16.159
When I say three, two, and lastly when I say one,

1732
07:23:18.560 --> 07:23:20.639
you can repeat that number.

1733
07:23:28.119 --> 07:23:28.279
Now.

1734
07:23:28.360 --> 07:23:33.959
Of course, when you do this on your own without

1735
07:23:34.080 --> 07:23:39.080
listening to me, you can say the numbers or whatever

1736
07:23:40.680 --> 07:23:49.159
speed that you feel is necessary for you, so you

1737
07:23:49.279 --> 07:23:55.240
can adapt. So you feel you want to say the

1738
07:23:55.400 --> 07:24:02.919
numbers ten down to one fast than I do, then

1739
07:24:02.959 --> 07:24:05.840
you go ahead and do that. Or if you feel

1740
07:24:06.720 --> 07:24:09.799
when you do it yourself that you'd like to have

1741
07:24:10.400 --> 07:24:19.080
more space between the numbers, maybe take a lot longer

1742
07:24:20.319 --> 07:24:26.200
to get from ten all the way down to one,

1743
07:24:30.400 --> 07:24:42.919
that's your choice also to do. So I'm going to

1744
07:24:43.119 --> 07:24:51.240
count from ten down to one, and I'm when I

1745
07:24:51.319 --> 07:24:51.919
get to one.

1746
07:24:53.240 --> 07:24:55.000
That would be the end of.

1747
07:24:55.119 --> 07:25:02.479
This recording, unless, of course, you're listening music. The music

1748
07:25:02.599 --> 07:25:03.400
could continue.

1749
07:25:23.759 --> 07:25:23.799
No.

1750
07:29:42.959 --> 07:31:04.000
Twenty ninety eighty seventeen sixteen, fifteen fourteen thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

1751
07:31:08.319 --> 07:31:36.599
three two one. Now open your eyes, noticing how you

1752
07:31:36.720 --> 07:31:45.080
physically feel having counted down from twenty to one, allowing

1753
07:31:45.880 --> 07:31:50.319
stress and tension to leave through your fingertips and your toast.

1754
07:31:51.880 --> 07:31:56.560
And as you focus on your fingertips, maybe they feel

1755
07:31:56.560 --> 07:32:02.720
a little bit tingling, which is I suppose quite an

1756
07:32:02.759 --> 07:32:07.759
understanding considering the tension has been exiting your body through

1757
07:32:07.799 --> 07:32:16.720
your fingertips. So now I'm going to count from twenty

1758
07:32:16.799 --> 07:32:23.720
down to one again. This time you're going to feel

1759
07:32:23.840 --> 07:32:29.759
relief of tension and stress, any anxiety that.

1760
07:32:29.799 --> 07:32:30.279
You may have.

1761
07:32:34.919 --> 07:32:43.319
Leaving through your stomach, just leaving through your stomach, almost

1762
07:32:43.360 --> 07:32:49.119
as if it's just releasing the whole of your stomach,

1763
07:32:49.959 --> 07:32:54.799
your navel to just above your chest or below your chest,

1764
07:32:54.919 --> 07:32:59.479
rather so surrounding your belly by an area, the whole area.

1765
07:33:01.599 --> 07:33:05.799
You can feel the tension of your body where there's

1766
07:33:05.919 --> 07:33:11.599
left just releasing from that area, and you may notice

1767
07:33:11.720 --> 07:33:16.959
that your stomach will become very relaxed as my countdown

1768
07:33:17.959 --> 07:34:20.560
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,

1769
07:34:25.319 --> 07:34:37.479
eight seven six, five.

1770
07:34:42.000 --> 07:34:46.959
Four three.

1771
07:34:51.200 --> 07:34:51.400
Two.

1772
07:35:01.840 --> 07:35:04.439
You can open your eyes again if you choose, or

1773
07:35:04.520 --> 07:35:08.080
you can just keep them closed because it feels relaxing.

1774
07:35:10.400 --> 07:35:15.520
Just notice how your stomach feels. I notice as your focus,

1775
07:35:15.799 --> 07:35:21.000
just do a little scan of your body. Just notice

1776
07:35:21.040 --> 07:35:31.200
how your body feels, focusing upper body, back, chest, stomach,

1777
07:35:31.439 --> 07:35:42.799
lex ms, hands, feet, Just noticing, and you know, you

1778
07:35:42.959 --> 07:35:48.319
may start to feel more of a sense of tiredness,

1779
07:35:49.599 --> 07:35:54.799
which may be the reason listening to this recording, because

1780
07:35:54.959 --> 07:36:03.919
you like to let go completely of everything and drift

1781
07:36:05.639 --> 07:36:20.560
or off into a nice, natural, calm, relaxing sleep. So

1782
07:36:20.759 --> 07:36:30.159
now we're going to focus on your forehead, and if

1783
07:36:30.200 --> 07:36:33.560
you choose, you can incorporate your eyes in this focus

1784
07:36:33.639 --> 07:36:40.200
as well. Your forehead and your eyes, it's that whole

1785
07:36:40.360 --> 07:36:44.880
area basically, almost as if you were wearing a mask,

1786
07:36:45.040 --> 07:36:49.759
you know, like a I don't know, Batman mask or something,

1787
07:36:50.720 --> 07:36:55.560
or I'm trying to sorrow or something, you know, the

1788
07:36:55.639 --> 07:36:58.720
kind of mask that covers your eyes but also covers

1789
07:36:58.799 --> 07:37:04.560
quite a lot of the forehead. I'm focusing on that

1790
07:37:04.759 --> 07:37:07.360
area because that's the area that we're now going to

1791
07:37:07.479 --> 07:37:14.959
release tension, stress from your mind, your brain from your mind,

1792
07:37:15.080 --> 07:37:19.319
and any tension that you may have remain in your face,

1793
07:37:20.360 --> 07:37:25.680
in your neck, and your jaw, in your eyes, your forehead,

1794
07:37:26.439 --> 07:37:32.799
or your scalp. So basically, any tension within your head area,

1795
07:37:33.520 --> 07:37:40.680
including your mind and your brain, that's going to be

1796
07:37:40.840 --> 07:37:49.240
released through your forehead and your eyes. As I count

1797
07:37:49.319 --> 07:39:06.080
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven,

1798
07:39:10.720 --> 07:39:48.720
six five, war three one, noticing she scan your face,

1799
07:39:50.159 --> 07:39:58.279
but jaw, your eyes, the cheap as your ears, a forehead,

1800
07:39:59.279 --> 07:40:05.560
your scale, your neck, back of your neck and fronting

1801
07:40:05.639 --> 07:40:09.319
your neck, the side of your neck, and your throat.

1802
07:40:15.599 --> 07:40:28.880
Noticing being aware of the comfort increased in relaxation, not

1803
07:40:29.279 --> 07:40:34.240
just in your head and neck and mind, also the

1804
07:40:34.360 --> 07:40:44.319
rest of your body. Just notice how loose and calm

1805
07:40:44.479 --> 07:40:47.680
you film, and how easily.

1806
07:40:49.400 --> 07:40:50.919
It is to just let go.

1807
07:40:53.759 --> 07:41:09.479
Completely, let go completely, how easely.

1808
07:41:17.279 --> 07:41:20.400
So what I'm gonna do abow is we need to

1809
07:41:20.560 --> 07:41:28.200
focus on the top of your head, and we're going

1810
07:41:28.279 --> 07:41:37.119
to allow every last piece of tension or stress the

1811
07:41:37.319 --> 07:41:43.319
mind be lingering or hiding in your body or mind

1812
07:41:44.040 --> 07:41:50.880
my head, to just be sucked down on the top

1813
07:41:50.919 --> 07:42:01.599
of your head and released. Yeah, was sucked down into

1814
07:42:01.680 --> 07:42:07.319
the clouds. I imagine a big cloud of put your head.

1815
07:42:09.360 --> 07:42:14.560
It was like a whirlpool. It's is gonna suck that tension.

1816
07:42:15.720 --> 07:42:20.360
Out the top of your head, just take.

1817
07:42:20.319 --> 07:42:29.639
Away good your focus. Imagine an opening at the top

1818
07:42:29.720 --> 07:42:35.159
of your head with that tension and stress and any

1819
07:42:35.240 --> 07:42:40.279
remaining issues, maybe worries of concerns that are not used

1820
07:42:40.360 --> 07:42:44.080
to you. Now you can all be sucked down at

1821
07:42:44.159 --> 07:42:50.159
the top of your head and taken away. As I

1822
07:42:50.400 --> 07:43:20.279
count down again, I'm twenty down to one now twenty nineteen, eighteen, seventeen,

1823
07:43:25.680 --> 07:44:31.959
sixty fifty fourteeneen twelve even ten, nine eight, seven, six.

1824
07:44:35.880 --> 07:44:36.520
Five.

1825
07:44:41.680 --> 07:44:46.759
Four three.

1826
07:44:56.360 --> 07:45:22.959
One breth. Noticing how you feel, how relaxed and calm

1827
07:45:24.959 --> 07:45:39.319
you physically and mentally feel right now, How peaceful your

1828
07:45:39.560 --> 07:45:45.880
mind feels. It feels so nice to just let go,

1829
07:45:48.159 --> 07:45:57.439
to give yourself some space to breathe easily, to think calmly,

1830
07:46:02.560 --> 07:46:07.680
just to take a break from all that pointless worry

1831
07:46:09.200 --> 07:46:13.479
concerns about things that you don't need to think about

1832
07:46:16.680 --> 07:46:24.040
right now, because this is your time to let go,

1833
07:46:25.400 --> 07:46:35.159
This is your space to enjoy feeling deeply relaxed peaceful

1834
07:46:35.319 --> 07:46:42.599
in your mind, relaxed in your body. They can feel

1835
07:46:43.159 --> 07:46:52.959
so good, so nice to just not have to do anything,

1836
07:46:55.279 --> 07:47:04.200
to be able to really mean that serenity that comes

1837
07:47:05.759 --> 07:47:11.959
of letting go completely, that peacefulness that comes.

1838
07:47:11.759 --> 07:47:19.959
With being in this.

1839
07:47:21.759 --> 07:47:31.799
Peaceful space. And you can keep this sense of calmness

1840
07:47:32.680 --> 07:47:43.799
for as long as you choose. If you choose to

1841
07:47:44.040 --> 07:47:51.279
drift off into a deep, healing, natural sleep, then you

1842
07:47:51.360 --> 07:48:02.880
can do that. It's completely up to you, and you

1843
07:48:03.000 --> 07:48:07.599
can keep this feeling of calmness physically and in your

1844
07:48:07.680 --> 07:48:15.720
mind as long as you choose to feel completely relaxed,

1845
07:48:21.439 --> 07:48:30.200
completely relax. And I'd like you to make up your

1846
07:48:30.439 --> 07:48:43.080
mind that you're going to relax, and I want to

1847
07:48:43.200 --> 07:48:46.599
explore that with you. What it feels like when you

1848
07:48:46.759 --> 07:48:55.799
actually decide that you're going to relax, not forcing yourself,

1849
07:48:55.959 --> 07:49:02.119
but giving yourself that. Yes, it is a command, really,

1850
07:49:02.200 --> 07:49:09.119
isn't it. When you're telling yourself relax in a gentle

1851
07:49:09.240 --> 07:49:16.279
but firm way that only you can really tell yourself

1852
07:49:16.720 --> 07:49:19.560
in that way. You can't really have someone else saying

1853
07:49:19.599 --> 07:49:24.479
to you and now it relax, relax, you know, and

1854
07:49:25.680 --> 07:49:27.919
it needs to be gentle, but you can't someone else

1855
07:49:28.000 --> 07:49:36.080
can't really have the same the same kind of influence

1856
07:49:37.240 --> 07:49:45.400
or power that you have over your own physicality, over

1857
07:49:45.599 --> 07:49:54.840
how you feel, because when you say it to yourself

1858
07:49:56.080 --> 07:50:03.080
it means more. It's personal, and your brain and your

1859
07:50:03.520 --> 07:50:08.240
unconscious mind and your body listens to what you say.

1860
07:50:10.520 --> 07:50:13.959
So for example, we'll test it out and do a

1861
07:50:14.000 --> 07:50:17.959
little test, a few little tests along the way, and

1862
07:50:18.119 --> 07:50:23.080
you can get more of an idea of the force,

1863
07:50:24.040 --> 07:50:30.759
a positive force that you can have in creating a

1864
07:50:30.959 --> 07:50:34.880
sense of comfort and relaxation in your body and your

1865
07:50:34.959 --> 07:50:44.279
mind quite quickly just by you telling yourself to relax.

1866
07:50:48.959 --> 07:50:52.560
So I'm going to start byle's focus on your hands.

1867
07:50:56.240 --> 07:50:58.400
So focus on your hands and just tell your hands

1868
07:50:58.799 --> 07:51:04.720
to relax. I just say relax. As you focus on

1869
07:51:04.840 --> 07:51:11.759
your hands, you could say, my hands are relaxed, or

1870
07:51:11.840 --> 07:51:15.959
I want my hands to relax. I think if you

1871
07:51:16.080 --> 07:51:22.880
actually do it directly by focusing and imagining that your

1872
07:51:23.040 --> 07:51:26.840
hands can hear what you're saying. You know they've got

1873
07:51:26.880 --> 07:51:32.599
little ears, which is a little weird. So talking to

1874
07:51:32.799 --> 07:51:49.159
your hands and just say relax, no desin how your

1875
07:51:49.240 --> 07:52:04.919
hands start to relax. Now focus on your eyes and

1876
07:52:05.000 --> 07:52:08.200
tell your eyes to relax. You just say in the

1877
07:52:08.319 --> 07:52:15.279
same word relax and find the right tone for you.

1878
07:52:17.840 --> 07:52:22.240
You know, I might say relax, but you you might

1879
07:52:22.360 --> 07:52:29.680
say relax or relax. You know, you might say it

1880
07:52:29.799 --> 07:52:37.439
differently to yourself, and that's important for you to gauge

1881
07:52:37.720 --> 07:52:43.040
what feels right for you. To just tell your eyes

1882
07:52:44.279 --> 07:52:48.479
to relax whilst focusing on your eyes, your eyelids, the

1883
07:52:48.599 --> 07:52:54.080
muscles around your eyes, your eyebrows, and just tell your

1884
07:52:54.240 --> 07:53:29.000
eyes directly relax now. Now, I just did that myself,

1885
07:53:29.400 --> 07:53:39.200
And sometimes you may feel that you need a bit

1886
07:53:39.319 --> 07:53:45.040
more time for the different parts to relax, you know,

1887
07:53:45.119 --> 07:53:49.599
because I start talking again and maybe that part hasn't

1888
07:53:49.720 --> 07:53:52.919
relaxed fully. But what will happen is it will just

1889
07:53:53.040 --> 07:53:57.680
continue to relax even though I'm talking. And that's happened

1890
07:53:57.799 --> 07:54:05.000
with my eyes. Something else I noticed is when I

1891
07:54:05.080 --> 07:54:09.319
started focusing on my eyes, that actually almost became they

1892
07:54:09.360 --> 07:54:12.119
got worse before they got better in a way, so

1893
07:54:12.319 --> 07:54:15.159
that I felt a degree of tension growing in my

1894
07:54:15.279 --> 07:54:21.240
eyes and then disappearing. So I think what that was

1895
07:54:21.360 --> 07:54:26.520
really was just ME becoming more aware of the tension

1896
07:54:27.639 --> 07:54:31.919
that was already there that I wasn't I wasn't focused

1897
07:54:31.959 --> 07:54:37.040
on it before, so I wasn't really acknowledging it or

1898
07:54:39.400 --> 07:54:54.639
really conscious to those feelings. Yeah, my eyes still continuing

1899
07:54:54.680 --> 07:55:01.240
to relax, as well as my hands. Actually, my hands

1900
07:55:01.279 --> 07:55:07.159
have got a certain kind of energy, like not buzzing,

1901
07:55:07.360 --> 07:55:12.240
but I can kind of fear a degree of energy

1902
07:55:12.319 --> 07:55:18.520
in my hands. Maybe that's where the tension is being released.

1903
07:55:20.400 --> 07:55:30.200
Maybe that's causing that. The next part, I think we

1904
07:55:30.279 --> 07:55:32.880
should focus on the back of the neck. That's the

1905
07:55:32.959 --> 07:55:37.880
part was quite often well for me holds tension. I

1906
07:55:37.919 --> 07:55:40.959
don't know about for yourself, but I think it's quite

1907
07:55:42.040 --> 07:55:49.240
a standard place where tension is sometimes held. So, and

1908
07:55:49.560 --> 07:55:52.479
I'm doing exactly what you're doing as you do it

1909
07:55:52.520 --> 07:55:56.520
as well, so I'm telling my body parts to relax

1910
07:55:56.599 --> 07:55:59.119
as well. So if you tell your neck at the

1911
07:55:59.240 --> 07:56:02.040
back of your neck, focus on the back of your neck,

1912
07:56:02.200 --> 07:56:09.119
and just say relax in your own words, in your

1913
07:56:09.159 --> 07:56:12.799
own tone, in your own voice. You can say out loud,

1914
07:56:12.959 --> 07:56:17.119
or you can just say it to yourself internally, but

1915
07:56:17.279 --> 07:56:21.880
you're focusing and you're saying it literally to the back

1916
07:56:21.919 --> 07:56:24.680
of your neck, as if the back of your neck

1917
07:56:24.840 --> 07:56:31.439
can actually hear what you're saying. So do that now,

1918
07:56:31.680 --> 07:56:36.200
Just say relax, so back of your neck, and I'll

1919
07:56:36.240 --> 07:57:17.959
do the same. Now, what I noticed and you may

1920
07:57:18.040 --> 07:57:23.080
have had similar thing is, even though I was focusing

1921
07:57:23.200 --> 07:57:31.279
on the back of my neck, other parts started to,

1922
07:57:34.319 --> 07:57:37.919
I don't know, show themselves to me or maybe because

1923
07:57:37.959 --> 07:57:40.840
they want to be relaxed as well. But I started

1924
07:57:41.040 --> 07:57:45.119
noticing the feelings in my shoulders, tension in my shoulders

1925
07:57:45.439 --> 07:57:52.159
and in my upper back. Whether that was because my

1926
07:57:52.720 --> 07:57:56.560
back of my neck was saying, I'm pretty much okay,

1927
07:57:58.159 --> 07:58:07.439
it's the other parts to the attention, but my low

1928
07:58:07.479 --> 07:58:11.439
of my back of my neck is still relaxing. But

1929
07:58:11.520 --> 07:58:18.520
I just became more aware of other parts that needed attention. Now,

1930
07:58:18.599 --> 07:58:23.520
this might happen and it's not. It doesn't mean that

1931
07:58:23.599 --> 07:58:28.119
it's going wrong. It just means you're being notified with

1932
07:58:29.119 --> 07:58:36.880
more places that also want to feel relaxed. So I'm

1933
07:58:36.959 --> 07:58:41.119
going to focus on my upper back. So you can

1934
07:58:41.200 --> 07:58:47.000
do the same, even if you don't have any feelings

1935
07:58:47.040 --> 07:58:51.880
of tension that are obvious in your upper back, if

1936
07:58:51.959 --> 07:58:56.799
you just focus on your back and the whole area

1937
07:58:56.959 --> 07:58:59.040
from the shoulder blades down.

1938
07:59:00.639 --> 07:59:02.000
To the middle of your back.

1939
07:59:02.200 --> 07:59:12.400
And your spine and me, it's more the shoulder plates more. Yeah,

1940
07:59:12.520 --> 07:59:17.680
that's the parts that are really sort of given me.

1941
07:59:19.360 --> 07:59:19.720
That not.

1942
07:59:21.639 --> 07:59:24.439
That it needs relaxing. The sounds gonna ask that part

1943
07:59:24.520 --> 07:59:39.200
to relax, and you can do the same. Now relax

1944
07:59:39.560 --> 07:59:54.880
up the back. There's something strange happened there, and this

1945
07:59:56.400 --> 07:59:57.279
often happens.

1946
07:59:57.319 --> 07:59:58.240
I've been doing this for.

1947
08:00:01.159 --> 08:00:07.919
Sixteen years or something, and often I'm I'm surprised, but

1948
08:00:08.560 --> 08:00:15.000
amazed really that there can be a feeling. So, when

1949
08:00:15.040 --> 08:00:18.319
I was focusing on the back of my neck, my

1950
08:00:18.479 --> 08:00:23.240
upper back was starting to feel quite stressed and in

1951
08:00:23.439 --> 08:00:28.959
need of attention. As soon as I started talking to

1952
08:00:29.119 --> 08:00:33.759
you about my upper back and talking about, you know,

1953
08:00:34.279 --> 08:00:39.200
getting ready to ask the upper back to relax, my

1954
08:00:39.200 --> 08:00:45.000
opper back already started to relax. It's almost as if

1955
08:00:45.080 --> 08:00:50.680
it doesn't need to hear the words, just needs intention,

1956
08:00:55.479 --> 08:01:06.799
just needs to be noticed. And that is something that

1957
08:01:07.119 --> 08:01:14.080
often happens in this type of situation. Is when you

1958
08:01:14.360 --> 08:01:19.520
start to relax a couple of parts of your body,

1959
08:01:20.599 --> 08:01:27.240
as we've done with our hands, our eyes and eyelids, and.

1960
08:01:27.479 --> 08:01:36.880
Now back of the neck, top of the back, upper back.

1961
08:01:37.919 --> 08:01:41.919
The rest of the body seems to just take notice

1962
08:01:44.680 --> 08:01:52.919
and decide in its own way to start relaxing. Other

1963
08:01:53.080 --> 08:02:02.919
parts of your body start to just become looser. I

1964
08:02:03.040 --> 08:02:05.680
suppose it's kind of like a bit of an avalanche,

1965
08:02:05.880 --> 08:02:10.919
you know, the little ball starts rolling before you know it.

1966
08:02:11.080 --> 08:02:14.319
The whole of your body is completely relaxed and can't

1967
08:02:23.479 --> 08:02:31.080
And if you focus on your face, you focus on

1968
08:02:31.159 --> 08:02:39.799
your eyes, your eyelids, your eyebrows, and the muscles around

1969
08:02:39.880 --> 08:02:49.400
your eyes. Maybe you start to notice that your forehead

1970
08:02:49.720 --> 08:02:54.360
is more relaxed than it was. Maybe your face is

1971
08:02:54.439 --> 08:03:01.159
more relaxed. I would say my entire face is a

1972
08:03:01.240 --> 08:03:14.599
lot more relaxed than it was. So you're going to

1973
08:03:14.680 --> 08:03:22.360
focus now on your shoulders again, just like before. Just

1974
08:03:22.479 --> 08:03:26.479
tell your shoulders and you can do them individually. You

1975
08:03:26.560 --> 08:03:30.360
can do the right shoulder and left shoulder. I just

1976
08:03:30.520 --> 08:03:34.720
generally do both at the same time. And just tell

1977
08:03:35.119 --> 08:03:38.080
your shoulders as you focus on them in your mind,

1978
08:03:39.439 --> 08:03:44.360
focus on that how they feel. Maybe you can see

1979
08:03:44.479 --> 08:03:51.400
them in your mind's eye. Just tell your shoulders.

1980
08:03:54.599 --> 08:03:55.759
To relax.

1981
08:04:32.880 --> 08:04:49.159
As nice as they relax. But I didn't notice, especially

1982
08:04:49.240 --> 08:04:55.680
with my back, is the connection between the different parts

1983
08:04:57.200 --> 08:05:06.919
the back, the shoulders, the neck being all connected and

1984
08:05:07.159 --> 08:05:13.680
being such a large part of your body, it's almost

1985
08:05:13.759 --> 08:05:22.400
hard to separate them from each other. My lower back

1986
08:05:22.520 --> 08:05:24.240
is starting to relax on its own.

1987
08:05:30.439 --> 08:05:31.560
Maybe I'm going too.

1988
08:05:31.560 --> 08:05:37.560
Slow and that could be an issue because we all

1989
08:05:37.639 --> 08:05:44.000
go at different speeds. And the idea at the beginning

1990
08:05:44.080 --> 08:05:46.439
of this recording was for you to be able to

1991
08:05:46.680 --> 08:06:03.040
just say to yourself, relax without focusing on any particular

1992
08:06:03.240 --> 08:06:09.000
part of your body. Because when you know that, telling

1993
08:06:09.119 --> 08:06:21.240
your hands to relax and your hand relax, you tell

1994
08:06:21.279 --> 08:06:28.360
your eyelids and your eyes and muscles around your eyes

1995
08:06:29.639 --> 08:06:43.360
and your eyebrows to relax, and they relax. You tell

1996
08:06:43.599 --> 08:06:55.400
the back of your neck to relax and it relaxes.

1997
08:07:03.400 --> 08:07:23.119
You tell your upper back to relax, and they relaxes.

1998
08:07:30.840 --> 08:07:32.799
You tell your shoulders.

1999
08:07:34.119 --> 08:07:46.279
To relax, and they relax.

2000
08:08:09.959 --> 08:08:14.040
You told your hands to relax, they relaxed, and they

2001
08:08:14.159 --> 08:08:27.759
continued to relax. When you told your eyelids, the muscles

2002
08:08:27.799 --> 08:08:35.200
around your eyes, your eyebrows to relax, they relaxed.

2003
08:08:38.240 --> 08:08:40.200
And continued.

2004
08:08:41.040 --> 08:08:49.799
To relax. When you told the back of your neck,

2005
08:08:51.119 --> 08:08:57.000
focus on the back of your neck and told her

2006
08:08:57.080 --> 08:09:16.639
to relax, it relaxed and continued to relax. And you

2007
08:09:16.799 --> 08:09:26.880
told your ulpa back to relax, be relaxed and continued

2008
08:09:29.439 --> 08:09:43.200
to relax. That's with your shoulders. You told your shoulders

2009
08:09:43.319 --> 08:09:56.639
to relax, and your shoulders relaxed and continued to relax.

2010
08:10:02.279 --> 08:10:07.240
And it's not just that, it's.

2011
08:10:09.919 --> 08:10:14.360
That the rest of your body has also been listening

2012
08:10:16.040 --> 08:10:22.080
and their relaxation has been spreading. So from your eyes,

2013
08:10:22.479 --> 08:10:29.680
the relaxation spread to your forehead, around your face.

2014
08:10:29.639 --> 08:10:42.639
Into your skin, into your jaw, into.

2015
08:10:42.520 --> 08:10:46.880
The fronts and sides of your neck, a way down

2016
08:10:47.040 --> 08:10:59.759
your chest and stomach. Your relaxed hands and shoulders me

2017
08:11:00.159 --> 08:11:10.360
up through your arms, relaxing your forearms, your upper arms, elbows,

2018
08:11:10.599 --> 08:11:27.959
your wrists, let you go the lower back, your hips,

2019
08:11:28.520 --> 08:11:36.360
buttocks growing, or just start to relax and continue even

2020
08:11:38.119 --> 08:11:48.799
comfort spreading through your legs all the way down to

2021
08:11:48.880 --> 08:11:58.240
your ankles, the tops of your feet, the sight of

2022
08:11:58.360 --> 08:12:10.840
your feet, in the bottoms of your feet, relaxing into

2023
08:12:10.880 --> 08:12:38.319
your toes, each tone relaxing, cal please, And as your

2024
08:12:38.439 --> 08:13:03.479
body relaxes more, your mind becomes slow, peaceful, to the

2025
08:13:03.599 --> 08:13:16.959
point where if you choose to fall asleep, you can

2026
08:13:17.880 --> 08:13:34.400
easily do that easy drift the way because there's nothing

2027
08:13:34.520 --> 08:13:49.799
going on in your mind. Your brain is peaceful, your

2028
08:13:49.880 --> 08:14:23.560
body continues to rise, and with that connection between your

2029
08:14:23.680 --> 08:14:32.279
body relaxing, the word do you say to yourself. Relax

2030
08:14:38.720 --> 08:14:44.119
means that you don't need to focus on just one part.

2031
08:14:45.959 --> 08:14:58.080
You can just focus on your entire body, saying the

2032
08:14:58.279 --> 08:15:04.240
powerful word relax.

2033
08:15:14.040 --> 08:15:14.720
And there's.

2034
08:15:16.639 --> 08:15:35.799
Those familiar sensations of comfort spreading throughout your body, sening

2035
08:15:36.080 --> 08:15:49.840
and calming and heathing, every part of your body, heathing

2036
08:15:51.919 --> 08:15:55.799
more relaxed.

2037
08:16:10.439 --> 08:16:14.200
So all you need to do from now on is just.

2038
08:16:16.040 --> 08:16:34.439
Tell yourself relax, eating completely.

2039
08:16:36.200 --> 08:16:38.319
Come for the boy, Come.

2040
08:16:50.200 --> 08:17:25.759
So relaxed. Starting now with number twenty ninety eighteen seventy

2041
08:17:39.479 --> 08:19:26.080
sixty fifty four eighty well.

2042
08:20:03.200 --> 08:29:38.040
Nations eight dais usus usa us.

2043
08:30:44.799 --> 08:31:06.040
One two to down from ten to one ten nine

2044
08:31:07.799 --> 08:31:35.479
eight seven six five four three two one. And maybe

2045
08:31:35.599 --> 08:31:38.520
that was a bit too quick in order to relax.

2046
08:31:39.759 --> 08:31:44.000
Maybe it's a bit too fast for you to notice

2047
08:31:44.279 --> 08:31:52.319
the calming of your body, maybe even a little bit

2048
08:31:52.400 --> 08:31:56.479
of pressure. They're like, you're counting down from ten to one.

2049
08:31:56.599 --> 08:31:59.880
Would you expect me to do? Man, expect me to

2050
08:32:00.119 --> 08:32:04.240
to go with floppy just because you're counting down.

2051
08:32:08.360 --> 08:32:08.560
Too.

2052
08:32:09.560 --> 08:32:13.040
If you try again, but this time, I go with

2053
08:32:13.080 --> 08:32:20.400
this lower this time, and you focus on the whole

2054
08:32:20.520 --> 08:32:26.759
of your body before we focus on your legs. Just

2055
08:32:27.000 --> 08:32:36.959
notice how your body does start to feel more relaxed

2056
08:32:41.759 --> 08:33:25.639
with every number that I count down ten nine, eight, seven, six, five.

2057
08:33:35.720 --> 08:34:18.560
Four three two one.

2058
08:34:24.119 --> 08:34:35.479
Wow, And just notice how how you feel generally, how

2059
08:34:35.520 --> 08:34:49.639
your body feels. It's not necessarily even about yeah, counting

2060
08:34:49.759 --> 08:34:56.880
down from ten to one. It's that space that you have,

2061
08:34:58.200 --> 08:35:16.680
that body space between being active physically or mentally, just

2062
08:35:21.400 --> 08:35:26.599
sitting or lying down and just being there, not doing anything,

2063
08:35:26.799 --> 08:35:33.400
not saying anything, nor deeding to think about anything. So

2064
08:35:34.080 --> 08:35:37.119
it opens up a space, you know, a bit of

2065
08:35:37.159 --> 08:35:48.159
a space, the gap. And the more I camped down

2066
08:35:48.200 --> 08:35:52.520
from the tent to one, the bigger that gap becomes.

2067
08:35:55.560 --> 08:36:08.119
So there's that gap of calmness, comfort, relaxation. It's a

2068
08:36:08.279 --> 08:36:21.720
nice feeling. Yeah, And it moves those stresses or discomforts

2069
08:36:21.799 --> 08:36:34.599
physically or emotionally, moves them away. Allows you.

2070
08:36:37.319 --> 08:36:37.840
To just.

2071
08:36:40.840 --> 08:36:47.560
Slow down, someone to count again from ten down to one,

2072
08:36:48.000 --> 08:36:58.200
and notice that gap widening, the gap, And as it widens,

2073
08:36:58.279 --> 08:37:04.639
it's almost like the stress of attention falls into the gap.

2074
08:37:18.119 --> 08:38:14.439
It gives you that distance, that space now ten nine eight, seven, six, five.

2075
08:38:25.279 --> 08:38:44.439
Four three.

2076
08:39:00.520 --> 08:39:35.319
Two one. And how does your body feel.

2077
08:39:37.279 --> 08:39:37.439
Now?

2078
08:39:50.159 --> 08:40:02.119
Can you notice the do you feeling calmer? Are you

2079
08:40:02.400 --> 08:40:30.799
feeling more relaxed as we now focus on your legs,

2080
08:40:32.560 --> 08:40:52.959
just your legs. We're just gonna start with focusing on

2081
08:40:53.439 --> 08:41:12.560
your thighs. Of course, it's not the most exciting thing

2082
08:41:12.720 --> 08:41:19.279
to be doing, because I'm sure like most of your

2083
08:41:19.319 --> 08:41:31.759
body is not not going on right now. Just focusing

2084
08:41:32.400 --> 08:41:38.000
on the whole of your thighs, the tops of your thighs,

2085
08:41:38.799 --> 08:41:44.119
the sides of your fires the bottoms of your thighs,

2086
08:41:45.599 --> 08:41:51.080
your outer thighs, and you're inner thighs. Basically the whole

2087
08:41:51.159 --> 08:41:58.639
of your thigh that leads into your hip and it

2088
08:41:58.799 --> 08:42:09.479
goes down to your knee joints. Now, this is a

2089
08:42:09.560 --> 08:42:18.000
big area. It's a very heavy area. It's very strong,

2090
08:42:19.240 --> 08:42:24.200
probably the strongest muscles in your body or in your thighs.

2091
08:42:34.400 --> 08:42:35.279
But I don't think we.

2092
08:42:37.040 --> 08:42:49.639
Perhaps will give enough attention to our thighs. Perhaps we

2093
08:42:49.759 --> 08:43:00.400
don't acknowledge how important our thighs are to our lives,

2094
08:43:11.919 --> 08:43:21.319
how much they actually do for us all through our lives.

2095
08:43:28.479 --> 08:43:34.040
And it may seem to sound really weird, but I

2096
08:43:34.159 --> 08:43:40.159
think that all of our body parts, especially our thighs,

2097
08:43:41.159 --> 08:43:48.479
need some TLC, a bit of love shown, a bit

2098
08:43:48.520 --> 08:44:07.240
of acknowledgement. Thank you, gratitude for what our thighs do

2099
08:44:07.479 --> 08:44:17.159
for us. And I know this may sound a bit strange.

2100
08:44:19.720 --> 08:44:22.759
Maybe you think, why am I surely how I should

2101
08:44:22.799 --> 08:44:27.639
be out in the garden hugging a tree or something. Wow,

2102
08:44:31.799 --> 08:44:34.080
it's hard to set a microphone up on a tree.

2103
08:44:35.119 --> 08:44:37.319
That's why I'm doing this indoors. Otherwise I would be

2104
08:44:37.400 --> 08:44:41.159
outside hugging a tree. Now I can't see the television

2105
08:44:41.200 --> 08:44:49.799
from the tree. If you move down to your knees

2106
08:44:51.680 --> 08:44:59.560
gain such an important part, and I think we don't

2107
08:44:59.639 --> 08:45:06.799
miss Really I'll speak for myself here. I don't necessarily

2108
08:45:06.880 --> 08:45:14.240
appreciate all that my needs do for me until I

2109
08:45:14.400 --> 08:45:17.759
have a problem with my knee. It's occasionally, if I

2110
08:45:17.799 --> 08:45:23.479
ever maybe i'll pash it, or it's aching for some reason.

2111
08:45:25.200 --> 08:45:31.400
It's then that I realize how much it does. You know,

2112
08:45:31.520 --> 08:45:37.439
the benefit of being able to use my legs without

2113
08:45:39.200 --> 08:45:46.439
any kind of physical discomfort is a beautiful thing that's

2114
08:45:46.680 --> 08:45:55.080
possibly not appreciated until it's temporarily removed. You know that's comfort.

2115
08:45:59.159 --> 08:46:03.799
But as you focus on your knees, regardless of how

2116
08:46:03.840 --> 08:46:11.360
your knees feel, you can have that sense of gratitude

2117
08:46:12.880 --> 08:46:15.479
and love to your knees for all that they do

2118
08:46:15.720 --> 08:46:29.479
for you, You can still have that attention on your thighs.

2119
08:46:30.279 --> 08:46:36.479
Maybe notice how your thighs feel, Maybe you've noticed that

2120
08:46:36.840 --> 08:46:55.520
they are relaxing more deeply as you focus now on

2121
08:46:55.680 --> 08:46:59.919
the bottoms of your legs, your shins, and your half muscle,

2122
08:47:00.680 --> 08:47:08.400
the bones between your knees and your feet incorporates. And

2123
08:47:08.479 --> 08:47:19.639
of course your ankles so important. Can anyone that's had

2124
08:47:20.520 --> 08:47:25.959
even like the slightest sprain of an ankle knows how

2125
08:47:27.639 --> 08:47:37.959
how much we take our ankles for granted. And it's

2126
08:47:38.040 --> 08:47:40.119
kind of strange in a way when you think that.

2127
08:47:42.680 --> 08:47:46.639
You know, logically, our wrists are a lot thinner than

2128
08:47:46.759 --> 08:47:50.840
the rest of our arms, which is okay, it doesn't

2129
08:47:51.360 --> 08:47:54.439
I can't see any problem with that because we're just

2130
08:47:54.560 --> 08:48:02.240
picking stuff up. Our ankles the same, much thinner than

2131
08:48:02.279 --> 08:48:11.360
the rest of our legs, And from a physics perspective

2132
08:48:12.599 --> 08:48:16.799
or logical even it doesn't really make sense that all

2133
08:48:16.880 --> 08:48:25.639
this weight would ultimately be resting on your ankles then

2134
08:48:25.720 --> 08:48:38.880
leading to your feet, a thin area, thin bone. Yeah,

2135
08:48:38.959 --> 08:48:44.639
it does so much great work. Supports us, supports our

2136
08:48:44.759 --> 08:48:56.639
body for a lifetime, helps us to balance, helps you

2137
08:48:56.799 --> 08:49:10.080
to get around and be mobile, and there's the calf muscles.

2138
08:49:10.119 --> 08:49:17.759
Of course, when I was younger, I couldn't see the

2139
08:49:17.840 --> 08:49:22.919
point in calf muscles didn't seem to do anything. Okay,

2140
08:49:24.000 --> 08:49:27.560
if I walked around on tiptoes, then my calf muscles

2141
08:49:27.599 --> 08:49:31.119
get some work. But of course that's not true. The

2142
08:49:31.240 --> 08:49:35.639
calf muscles are being used whenever we use our legs,

2143
08:49:41.240 --> 08:49:53.840
and your shins there to protect your lower legs, shaped

2144
08:49:53.880 --> 08:49:58.599
in a way, almost as a protector for the bone,

2145
08:50:06.200 --> 08:50:18.360
leading of course to your ankles and your feet. We're

2146
08:50:18.360 --> 08:50:20.279
not going to focus on your feet. We're just going

2147
08:50:20.360 --> 08:50:26.639
to focus on the legs. And I realize, but now

2148
08:50:26.680 --> 08:50:31.240
that I've mentioned your feet, you probably focuses on them anyway,

2149
08:50:31.799 --> 08:50:34.360
So maybe I should focus on your feet a little bit.

2150
08:50:38.400 --> 08:50:42.840
You can have them in your awareness the same as

2151
08:50:42.919 --> 08:50:47.240
you have your thighs in your awareness. Even though we

2152
08:50:47.400 --> 08:50:53.319
haven't been focusing on your thighs a few minutes, I've

2153
08:50:53.360 --> 08:51:04.279
been focusing on your ankles, there's still that sensation of

2154
08:51:07.479 --> 08:51:20.240
comfort in your thighs, and there's that movement of energy

2155
08:51:22.319 --> 08:51:29.319
because the thighs hold lots of different sensations. Of course,

2156
08:51:29.400 --> 08:51:34.159
there's the muscles, the big straw muscles that we have

2157
08:51:34.360 --> 08:51:47.680
in our thighs. But the skin on the outside of

2158
08:51:47.799 --> 08:51:53.080
the thighs, as in the outside of all of our body,

2159
08:51:53.919 --> 08:52:05.479
can be very sensitive, pitive to the touch, sensitive to temperature.

2160
08:52:12.040 --> 08:52:19.560
And inside your thighs the bones, there's the muscle, there's

2161
08:52:19.599 --> 08:52:24.720
the blood, vessels, the arch trees, all this stuff that's

2162
08:52:24.959 --> 08:52:33.759
inside your thighs. I guess sometimes it'd be nice if

2163
08:52:33.799 --> 08:52:38.639
you could actually put your fingers inside your thighs and

2164
08:52:38.720 --> 08:52:44.479
a message, so you can message on the outside, of course,

2165
08:52:45.319 --> 08:52:47.639
but to be able to get deep into the muscles,

2166
08:52:48.639 --> 08:52:53.799
to be able to just message inside your thighs, message

2167
08:52:53.840 --> 08:53:02.560
in the bones of your leg massage or the veins,

2168
08:53:02.799 --> 08:53:13.000
and just gently healing your thighs, and you could move

2169
08:53:13.200 --> 08:53:19.680
down message and inside your knees, just a message in

2170
08:53:19.799 --> 08:53:27.159
those bones, but with healing fingertips spreading that healing energy

2171
08:53:27.919 --> 08:53:29.759
deep into the choice.

2172
08:53:30.720 --> 08:53:31.479
Of your knees.

2173
08:53:36.880 --> 08:53:40.599
Of course, there's the back of your your knee and

2174
08:53:40.720 --> 08:53:46.720
the inside crease where your knee is. It's a really

2175
08:53:46.919 --> 08:53:52.799
sensitive area, really feels very nice when you stroke it.

2176
08:53:54.200 --> 08:53:57.560
That might be because it's an area that's not really

2177
08:53:57.759 --> 08:54:02.840
touched very often. It's almost like a hidden part.

2178
08:54:04.200 --> 08:54:05.200
That crease.

2179
08:54:07.040 --> 08:54:11.479
In your legs it's almost it's like a part that

2180
08:54:13.279 --> 08:54:24.520
has a sensitivity which is a little bit different because

2181
08:54:24.599 --> 08:54:35.080
it's protected by your legs. So you can imagine putting

2182
08:54:36.000 --> 08:54:45.799
your fingers into that crease in your legs. Fold in

2183
08:54:45.919 --> 08:54:49.880
between your legs, you can just message with your fingertips.

2184
08:54:51.080 --> 08:54:57.840
Imagine your fingertips going inside, massage in the muscle tissue.

2185
08:55:02.439 --> 08:55:06.720
You can of course field the bones of your knees,

2186
08:55:08.240 --> 08:55:18.639
healing through your fingertips, and then as you go down

2187
08:55:21.560 --> 08:55:24.319
to your calf muscles, and that's the part I'd like

2188
08:55:24.439 --> 08:55:29.119
to be able to really put my fingertips deep inside

2189
08:55:29.880 --> 08:55:38.840
my half muscles, massage in every single tissue of that muscle,

2190
08:55:40.439 --> 08:55:50.360
healing every part, and then doing the same for my shins,

2191
08:55:53.520 --> 08:56:00.439
massage in gently stroking the bones, gently stroke in them,

2192
08:56:01.319 --> 08:56:06.040
healing and loving way, because they deserve to be treated

2193
08:56:09.080 --> 08:56:13.240
as the precious bones that they are, because our legs

2194
08:56:13.279 --> 08:56:16.639
are so precious as in all the other parts of

2195
08:56:16.720 --> 08:56:24.880
our body, and more precious of any chore on the planet.

2196
08:56:33.279 --> 08:56:33.759
When when you.

2197
08:56:33.919 --> 08:56:46.040
Start to think about the legs in this way, it

2198
08:56:46.159 --> 08:56:55.799
can change your perspective. It might sound a bit a

2199
08:56:55.919 --> 08:57:01.159
bit silly to start with the idea of having love

2200
08:57:01.720 --> 08:57:10.799
for your legs, show an appreciation for your thighs. Want

2201
08:57:10.880 --> 08:57:14.520
them to be able to put your hands in your

2202
08:57:14.599 --> 08:57:23.159
thighs the message the muscles and the bones, and to

2203
08:57:23.240 --> 08:57:31.560
get your fingers deep in there, releasing all tension. Just

2204
08:57:31.680 --> 08:57:41.080
to show how much you care about your legs and.

2205
08:57:41.159 --> 08:57:45.000
What you care for, what your legs do for you.

2206
08:57:46.560 --> 08:57:58.720
Regularly, your knees, your calves, your ankles, the strength of

2207
08:57:58.840 --> 08:58:06.880
your ankles, considering how thin they are compared to the

2208
08:58:07.000 --> 08:58:14.680
rest of your legs, especially your thighs. Yet this so strong,

2209
08:58:16.240 --> 08:58:30.639
so flexible, absolutely amazing things. Your ankles are truly a

2210
08:58:30.799 --> 08:58:41.599
gift because of what they do for you, supporting all

2211
08:58:41.840 --> 08:58:48.720
that weight, regardless of how what weight you are, even

2212
08:58:48.759 --> 08:58:53.400
if you're only eight stone, there's still a lot of

2213
08:58:53.520 --> 08:59:03.400
weight for these little ankles. Heavy that eats thing double that.

2214
08:59:07.040 --> 08:59:16.000
Yet my ankles support my body all the time. All

2215
08:59:16.040 --> 08:59:18.319
they do give off a sigh.

2216
08:59:18.119 --> 08:59:19.520
Of relief when I sit down.

2217
08:59:21.840 --> 08:59:22.119
That's it.

2218
08:59:22.919 --> 08:59:30.040
I have my whole legs thing my feet feels that

2219
08:59:30.240 --> 08:59:33.040
go my toast crack.

2220
08:59:34.279 --> 08:59:35.040
I'm so happy.

2221
08:59:54.799 --> 08:59:59.880
Your legs really are amazing.

2222
09:00:02.560 --> 09:00:03.599
Yeah, I know there.

2223
09:00:03.720 --> 09:00:06.520
Talking about talking about your legs.

2224
09:00:06.360 --> 09:00:07.119
Is probably.

2225
09:00:09.360 --> 09:00:13.159
Possibly one of the most most boring things I've ever

2226
09:00:13.799 --> 09:00:22.000
heard anyone say possibly but were boring or not. Everything

2227
09:00:22.080 --> 09:00:37.479
I said is true. Your legs are amazing. Your legs

2228
09:00:37.680 --> 09:00:57.200
deserve not just respect, they deserve to relax deeply. They

2229
09:00:57.360 --> 09:01:02.680
deserve to take some time out of the day to

2230
09:01:02.880 --> 09:01:39.040
just let go completely. The legs really can relax. And

2231
09:01:39.159 --> 09:01:43.119
because the legs are so such a most you know,

2232
09:01:43.360 --> 09:01:49.279
very important part of your body, and you relax your legs,

2233
09:01:49.400 --> 09:01:56.599
the rest of your body also naturally follows in that

2234
09:02:00.360 --> 09:02:11.159
journey of comfort. I can feel it in my hips.

2235
09:02:12.560 --> 09:02:19.159
My hips feel really loose, and also.

2236
09:02:19.000 --> 09:02:23.720
My lighter back as well. My lighter back really.

2237
09:02:24.159 --> 09:02:28.759
Feels it feels stretched, even though I'm just sitting in

2238
09:02:28.880 --> 09:02:34.919
a chair and there's no stretching as far as I'm

2239
09:02:34.919 --> 09:02:38.439
aware that I'm doing. It's almost as if the muscles

2240
09:02:38.439 --> 09:02:42.479
are just relaxed so much that there is a natural

2241
09:02:42.799 --> 09:03:07.000
stretch as the tension has reduced a lot. And I'm

2242
09:03:07.080 --> 09:03:10.200
now going to count down from ten downs of one,

2243
09:03:14.560 --> 09:03:44.159
and you can continue to fill wonderfully relaxed ten nine, eight, seven, six, five.

2244
09:03:48.560 --> 09:03:49.119
Four.

2245
09:03:52.200 --> 09:04:16.959
Three two Why relaxed. So I'm just going to count

2246
09:04:17.040 --> 09:04:22.080
down from five down to one, and as a countdown,

2247
09:04:23.360 --> 09:04:28.119
if you just focus on the numbers, just the numbers

2248
09:04:29.799 --> 09:04:38.799
counting down, and notice how you feel in this moment

2249
09:04:40.560 --> 09:04:44.919
as you hear the numbers counting down, knowing that those

2250
09:04:45.080 --> 09:04:58.159
numbers counting down represent you feeling calmer, not just in

2251
09:04:58.240 --> 09:05:02.880
your body, but also relaxing your mind.

2252
09:05:05.639 --> 09:05:07.240
I just notice how you feel.

2253
09:05:08.119 --> 09:05:14.040
There's nothing to do, it's nothing to say, it's nothing

2254
09:05:14.200 --> 09:05:57.200
to think about, starting with number five, four, three, two one.

2255
09:06:06.639 --> 09:06:18.519
And as you notice the gradual letting go that the

2256
09:06:18.680 --> 09:06:26.279
tension in your body, you may also begin to notice

2257
09:06:26.400 --> 09:06:33.639
and be aware of how your mind is starting to

2258
09:06:34.959 --> 09:06:41.559
slow down. This is just a natural thing that happens.

2259
09:06:44.160 --> 09:06:49.360
It's not really a special procedure. It's just natural. Because

2260
09:06:49.440 --> 09:06:55.319
it is. Your body relaxes, your mind also starts to relax,

2261
09:06:56.959 --> 09:07:00.599
and the more your mind relaxes, the more your body relaxes.

2262
09:07:00.720 --> 09:07:11.239
It's just a continuous circle of relaxation. And there's that

2263
09:07:12.559 --> 09:07:20.400
calmness that comes from relative quietness. You know, even even

2264
09:07:20.400 --> 09:07:27.360
if there's background sounds either your side, online, it's still

2265
09:07:27.879 --> 09:07:33.120
going to be quite calm. You know, you haven't got

2266
09:07:33.199 --> 09:07:38.360
the television on, there's no music in the background, unless

2267
09:07:38.360 --> 09:07:40.199
you're listening to the recorded with music.

2268
09:07:40.360 --> 09:07:47.559
Of course, you're very likely not going to be sitting

2269
09:07:47.599 --> 09:07:48.279
in a room.

2270
09:07:48.160 --> 09:07:52.720
With other people. Of course it might be, but generally

2271
09:07:52.919 --> 09:07:56.000
it's more ideal if you can do this on your own,

2272
09:07:57.720 --> 09:08:07.800
so no distractions, and when you stop thinking about stuff,

2273
09:08:14.360 --> 09:08:24.639
relaxation automatically rises, a sense of comfort starts to grow,

2274
09:08:29.160 --> 09:08:35.800
and without trying to build it up into something fantastical,

2275
09:08:39.639 --> 09:08:48.360
something magical, this is just a natural process, something that's

2276
09:08:49.559 --> 09:08:59.279
easy to accomplish. In fact, it's almost the sense of

2277
09:08:59.519 --> 09:09:06.040
relax sin completely happens really when you put no effort

2278
09:09:06.360 --> 09:09:10.239
into it. It's not something that you can really force.

2279
09:09:12.879 --> 09:09:22.239
It's something that happens naturally. And part of the process

2280
09:09:22.639 --> 09:09:33.879
of this recording and others is simply two allow you

2281
09:09:36.239 --> 09:09:47.080
to take advantage of this space, this time, to just

2282
09:09:51.279 --> 09:09:58.839
let go, to just be here, to be in tune

2283
09:10:02.519 --> 09:10:14.639
with how you feel, yet with the intention of wanting

2284
09:10:14.919 --> 09:10:27.000
to relax deeply and maybe even to fall asleep, depending

2285
09:10:27.279 --> 09:10:33.480
on what it is that you wish for yourself in

2286
09:10:33.599 --> 09:10:49.760
this moment. As we know, relaxing is the majority of

2287
09:10:49.879 --> 09:10:54.480
the process of falling asleep. The actually falling asleep part

2288
09:10:54.720 --> 09:11:02.959
is a tiny bit at the end. The deeper relaxed

2289
09:11:03.279 --> 09:11:25.400
you become the easier you find yourself drifting. You can also,

2290
09:11:25.559 --> 09:11:35.639
if you choose, stay focused on my voice and really

2291
09:11:36.120 --> 09:12:05.839
enjoy the process, gradually relaxing each muscle in your body

2292
09:12:10.879 --> 09:12:40.040
effortlessly and just observing the sensation. I'm letting go completely.

2293
09:12:46.080 --> 09:12:50.080
This time. I'm going to count from six down to one,

2294
09:12:54.919 --> 09:12:55.360
and you.

2295
09:12:55.440 --> 09:13:05.720
Can notice your mind calming down more with each number.

2296
09:13:07.680 --> 09:13:09.360
You hear me say.

2297
09:13:13.839 --> 09:15:56.879
Naturally, feeling calm and slow, to beaceful, six, five, four, three, one,

2298
09:16:18.000 --> 09:16:31.319
being aware how your mind is slowed right down, sinking

2299
09:16:33.919 --> 09:16:54.239
deeply into relaxation. And as you focus on your mind,

2300
09:16:58.080 --> 09:17:07.599
I noticed that there's some thoughts still there, maybe some

2301
09:17:07.919 --> 09:17:17.319
stubborn thoughts that for some reason perhaps need your attention.

2302
09:17:24.199 --> 09:17:25.639
That's what you can do is.

2303
09:17:31.160 --> 09:17:38.959
Send love to those thoughts. Sprinkle those thoughts.

2304
09:17:43.120 --> 09:17:43.639
Of love.

2305
09:17:45.400 --> 09:17:49.360
I do petals from a flower, Just sprinkle it over

2306
09:17:49.480 --> 09:17:57.120
the petals, feel with love towards those thoughts. To let

2307
09:17:57.959 --> 09:18:04.839
those thoughts over. It's not abandon the number. You just

2308
09:18:05.319 --> 09:18:15.360
need them to require them to just calm down, slow down,

2309
09:18:17.800 --> 09:18:34.440
quat down and now, so as you focus on those remaining.

2310
09:18:34.080 --> 09:18:37.839
Thoughts and to count down this time from.

2311
09:18:37.879 --> 09:18:46.800
Seven down to one of each number, just imagine sprinkling

2312
09:18:47.559 --> 09:18:57.760
those flower petals of love, kindness, gratitude.

2313
09:19:00.959 --> 09:19:02.559
How have those thoughts.

2314
09:19:07.319 --> 09:19:13.519
Which will allow them to just not away and relax deeply?

2315
09:19:17.680 --> 09:19:30.720
For given a number, those thoughts will become more and

2316
09:19:31.040 --> 09:20:34.400
more relaxed. Starting with number seven, six, five, four.

2317
09:21:00.160 --> 09:21:00.480
Three.

2318
09:21:51.919 --> 09:22:15.160
What you now that is how.

2319
09:22:16.720 --> 09:22:40.279
Relaxed your feeling in your body began to focus on

2320
09:22:40.440 --> 09:22:52.319
your hands. Is the more relaxed your hands are, the

2321
09:22:52.480 --> 09:22:56.440
more relaxed your body and my dog.

2322
09:23:11.080 --> 09:23:11.360
And this.

2323
09:23:13.199 --> 09:23:23.319
You focus on your hands and your fingers. There's nothing

2324
09:23:23.879 --> 09:23:30.040
needed to be done. There's no clinching fists or hands

2325
09:23:30.239 --> 09:23:31.599
in the fingers.

2326
09:23:31.239 --> 09:23:33.639
Or anything like that. Mm hmm.

2327
09:23:39.480 --> 09:23:43.760
It's just noticing and freaksin.

2328
09:23:44.720 --> 09:23:54.480
On your hands not to see how they feel.

2329
09:24:09.120 --> 09:24:19.040
It is the more relights too, hands feel, the calm

2330
09:24:19.239 --> 09:24:28.199
ma of mind feels, and the more comforts you feel

2331
09:24:30.400 --> 09:24:31.720
throughout your body.

2332
09:24:37.680 --> 09:24:40.839
Ge may.

2333
09:24:43.080 --> 09:25:11.760
Have already the tict feel m mind is starting to dress.

2334
09:25:25.519 --> 09:25:33.919
Like you said, just on your hands and dangers.

2335
09:25:38.319 --> 09:25:52.160
Allowing the cheap experience. How real deepening of that relaxation

2336
09:25:53.959 --> 09:26:12.360
in your hands and fingers, more and more relaxed feached

2337
09:26:12.559 --> 09:26:21.720
number of eight.

2338
09:26:23.959 --> 09:26:25.040
Don't one.

2339
09:26:29.879 --> 09:26:31.199
He almost.

2340
09:26:32.480 --> 09:26:34.959
Feel that healing.

2341
09:26:36.360 --> 09:26:44.319
Relaxing energy spreading into your hands and things.

2342
09:26:47.319 --> 09:27:12.720
Becoming year the relaxing, each number coming down light down

2343
09:27:13.480 --> 09:27:23.839
to one, to drift in, to drift in a game.

2344
09:27:28.559 --> 09:27:29.559
Started with.

2345
09:27:34.120 --> 09:27:34.160
No.

2346
09:27:41.639 --> 09:31:35.279
Eight six, four, three two, just being here now, nothing

2347
09:31:35.360 --> 09:31:45.319
to think about, nothing to do, nothing to say, and

2348
09:31:45.559 --> 09:31:57.319
everything just feels calm. This is the natural state of being.

2349
09:32:01.000 --> 09:32:04.000
This is how you just normally you.

2350
09:32:06.120 --> 09:32:35.480
Take away, never stop the sprens of money. Resist take

2351
09:32:35.760 --> 09:33:04.000
that away of your sense ways which comes to its abstly,

2352
09:33:04.639 --> 09:33:23.080
it's just a comfort. The worm sense found a special place.

2353
09:33:27.199 --> 09:33:43.680
Everything is peaceful, place reading, the last sense of confidence,

2354
09:33:46.800 --> 09:34:02.559
a place review except yourself. Place way you will tribes fain,

2355
09:34:04.720 --> 09:34:19.160
peace gives pleas way you can. Actually, I just love

2356
09:34:19.239 --> 09:34:24.440
your soul in some ways more constantly because you like

2357
09:34:24.760 --> 09:34:54.559
yoursel aprecies to evil sense of gratitude. See if that's

2358
09:34:54.599 --> 09:35:06.120
also a place way. Actually, the healing energy soaking into

2359
09:35:06.199 --> 09:35:24.199
your body. Healing energy soaking into your body, the healing

2360
09:35:24.480 --> 09:35:35.400
energy spreads through your waves, travel into each every single

2361
09:35:35.839 --> 09:35:38.480
part but your body.

2362
09:35:44.480 --> 09:35:48.879
When you start to realise that actually the healing.

2363
09:35:48.720 --> 09:35:57.360
Energy it's not just entered into your brain, it's become

2364
09:35:57.599 --> 09:35:59.279
part of your.

2365
09:35:59.239 --> 09:36:06.599
Brain and its spiral fluid.

2366
09:36:08.760 --> 09:36:11.400
It is now mixed in the energy.

2367
09:36:16.839 --> 09:36:23.279
Just allow you to feel so much more relaxed.

2368
09:36:24.760 --> 09:36:25.879
And healthy.

2369
09:36:27.000 --> 09:36:27.919
In this moment.

2370
09:36:32.400 --> 09:36:37.879
But also we start to realize and.

2371
09:36:38.040 --> 09:36:49.279
Actually what's happening now is that he relaxing energy spreading

2372
09:36:49.720 --> 09:36:50.599
through your body.

2373
09:36:52.519 --> 09:36:55.599
It's actually changing your life.

2374
09:37:00.360 --> 09:37:04.120
And such the changing the way you are going to

2375
09:37:04.279 --> 09:37:08.879
feel not just now but to morrow.

2376
09:37:10.040 --> 09:37:11.000
And the next thing.

2377
09:37:12.800 --> 09:37:20.239
Is your health improves. What just your physical health for

2378
09:37:20.400 --> 09:37:21.360
your mental health.

2379
09:37:25.319 --> 09:37:31.400
Things that yeast above you in the past, for some reason,

2380
09:37:32.599 --> 09:37:36.160
no longer have the effects.

2381
09:37:35.959 --> 09:37:44.879
Of the yeast. Do is something that's changed deep within me?

2382
09:37:50.000 --> 09:37:56.400
Maybe things the yeast to cause you to feel anger

2383
09:38:00.199 --> 09:38:07.879
no longer heaven that power to control.

2384
09:38:10.040 --> 09:38:13.000
The way they seem to be able to before.

2385
09:38:16.480 --> 09:38:24.360
You realize the evil the world. It decides.

2386
09:38:26.879 --> 09:38:38.959
What affects you. The one who decides to feel relaxed

2387
09:38:39.839 --> 09:38:44.199
and cam when he choose.

2388
09:38:47.480 --> 09:39:02.800
To enjoy noticing these natural developments healing inden to growth.

2389
09:39:05.239 --> 09:39:15.839
And include your life day by day and colining in

2390
09:39:15.959 --> 09:39:29.400
of course, your ability to relax so much das and sleeping.

2391
09:39:33.959 --> 09:39:38.199
It's the most unnatural thing in the world.

2392
09:39:39.440 --> 09:39:39.720
To you.

2393
09:39:44.519 --> 09:39:47.120
Is fallen asleep is something.

2394
09:39:46.879 --> 09:39:52.360
That you've done so many times.

2395
09:39:53.680 --> 09:39:58.680
In your life. You know that you.

2396
09:40:00.720 --> 09:40:03.239
Because we all were with the.

2397
09:40:03.360 --> 09:40:23.319
Ability don't asleep naturally poor the fact ability just want

2398
09:40:23.440 --> 09:40:34.239
to indeed heaving of sleep when we kids.

2399
09:40:35.639 --> 09:40:42.160
Sometimes will fall asleep and don't want to stay awake.

2400
09:40:43.599 --> 09:40:49.160
Its birthday in the morning, nights, Christmas or holiday.

2401
09:40:48.959 --> 09:40:51.879
Something will look forward to me that I get to sleep.

2402
09:40:54.319 --> 09:41:00.720
The more want to stay away, more just out to it,

2403
09:41:05.040 --> 09:41:05.839
and the more.

2404
09:41:06.360 --> 09:41:10.639
You fight drifting or we try to stop some in

2405
09:41:10.800 --> 09:41:24.400
the same deeper stronger than that, because because we're born

2406
09:41:25.360 --> 09:41:31.839
not just with the need to relax deeply, to naturally

2407
09:41:32.000 --> 09:41:42.120
fall asleep, it's our birthright, it's part of our DNA.

2408
09:41:49.199 --> 09:41:54.279
And sometimes as we get older than mine, have spect

2409
09:41:54.480 --> 09:42:07.599
times when you have thought the relaxing completely it's not likely,

2410
09:42:08.760 --> 09:42:38.519
but wonderfully the pleasure experience it's also really easy, because

2411
09:42:38.599 --> 09:42:39.519
that's all it is.

2412
09:42:39.639 --> 09:42:40.000
Is just.

2413
09:42:43.440 --> 09:42:44.319
Decided.

2414
09:42:53.239 --> 09:43:00.959
When you press the play button on my recordings, you

2415
09:43:01.319 --> 09:43:12.559
have given commission to my voice, to the magin I'd

2416
09:43:12.599 --> 09:43:27.360
start to be but giation my words, your faith positive.

2417
09:43:30.680 --> 09:43:52.839
I'm a positive way, hoping enough to useful, and he

2418
09:43:54.760 --> 09:44:12.519
suggestions such a ways and effects. Well, you feel right

2419
09:44:12.680 --> 09:44:27.239
now as well as those changes their continue long after

2420
09:44:27.480 --> 09:44:39.800
the age those changes seem to flourish in the world,

2421
09:44:44.199 --> 09:44:53.959
transporting life, inositude, beautiful way.

2422
09:44:56.720 --> 09:44:58.440
And now ut.

2423
09:45:00.519 --> 09:45:49.360
Oh, so you speed, speed, safety, promise such a healthy

2424
09:45:49.559 --> 09:45:50.959
place to be.

2425
09:46:03.639 --> 09:46:32.480
The thing that's phys it me. Do you mind?

2426
09:46:40.000 --> 09:46:41.639
It's not the thing, it's