Aug. 8, 2025

(music) (10 hours) Fibromyalgia Relief Hypnosis | Jason Newland | 8th August 2025

(music) (10 hours) Fibromyalgia Relief Hypnosis | Jason Newland | 8th August 2025

Title: Fibromyalgia Relief Hypnosis – Tad James Style Description: In this deeply relaxing hypnosis session, Jason Newland guides you through a powerful Tad James–style process combining NLP, Time Line Therapy®, and advanced hypnotic techniques to...

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Title: Fibromyalgia Relief Hypnosis – Tad James Style Description:

In this deeply relaxing hypnosis session, Jason Newland guides you through a powerful Tad James–style process combining NLP, Time Line Therapy®, and advanced hypnotic techniques to help ease the symptoms of fibromyalgia. You’ll be gently led into a profound state of trance, where you’ll release stored emotional tension, reprogram your unconscious mind for comfort, and invite deep physical and emotional healing. Through guided imagery, reframing, and future pacing, your mind and body work together to reduce pain, calm your nervous system, and restore balance. Whether you listen for daily relief or as part of your ongoing wellness routine, this session is designed to help you:

  • Release old emotional triggers that may be contributing to pain
  • Calm the nervous system and reduce stress
  • Promote natural healing and deep relaxation
  • Reframe your relationship with your body for greater comfort
For best results: Listen in a quiet place where you can relax fully. Never listen while driving or operating machinery.

Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.
WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason new Land, and please only listen when you can

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safely close your eyes. This recording is fibromyalga relief. It's

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for anyone out there that has fibromi alga to help

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with He's in your body, in your mind. This is

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a condition that members of my family have to deal

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with have I hope that this recording is useful do you,

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as well as all the other recordings that I do

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which can help you to relax, sleep easier, phil calmer. Remember,

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and this is not a replacement for medical help. I'm

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not a doctor. I'm barely human to be aare, but

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I'm not sure what I am. But I'm definitely not

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a doctor. I'm not a medical practitioner, so this isn't

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This is not a replacement, but maybe a little something extra.

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Hopefully from my perspective, something is useful. And the more

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you listen to my boring voice, the more relaxed do

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you feel. Because even though I may not be a doctor,

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I don't work in a launder either. There's lots of

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jobs I don't do, not an astronaut. Even though I

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don't do those things. The one thing I do have

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this voice, this boring voice. And the more the more

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you listen to me, whether it's let me bore you

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to sleep recording, whether it's let me bore your pain away,

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wherever it is, something happens.

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To you.

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In a positive way. It's almost like this invisible energy

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connected to the boringness of this voice of mine, and

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it starts to melt. Anxiety and stress melts away, chronic

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pain melts away, distress, and it's very subtle, very very gentle,

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very very peaceful. Lots of lots of varies. There wasn't there,

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And this is something that you can test for yourself

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just by listening regularly every day until you start to

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notice there may be certain things feel different, perhaps physically

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feel different, maybe emotionally there's been some kind of transformation.

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You don't know why, can't quite put your finger on it.

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You feel more upbeat, more positive towards yourself, towards the

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outside world, more positive and optimistic about your future. Maybe

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you find that if automatically but not really planned, to

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just let go of some stuff from the past that

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just wasn't very useful to you. You know, it's getting

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a bit heavy carrying all that stuff around and you

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feel a bit lighter. Now you know you're not necessarily

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going to take the same equipment on every holiday you

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go on. If it's in the summer and you're going

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to a really hot country Thailand, for example, you're probably

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not going to take his skiing equipment. If you do,

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you'll be the only person on that plane with skis

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as guaranteed, and there would just be a lot of

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carrying stuff around that you don't need. And when you

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decide to just drop that stuff on the floor, because

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you know, if you was at the airport and they

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said that you had too much stuff, you imagine you're

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carrying everything around with you. You just got too much stuff.

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You have to let some of it go or you

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can't get onto the plane. I mean, you know, some

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people might think brilliant, it's an excuse not to get

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onto the plane, but you know, you want to go

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on that holiday. You want to feel relaxed, you want

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to be happy. So if letting tho certain things allows

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you to enjoy your future experiences, and it's probably worth

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thinking about or just trusting in yourself to let go

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of those things that are no longer necessary. So before

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we begin, please find yourself a safe and quiet place

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where you won't be disturbed. So I'm guessing you've already

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done that. I imagine right now you don't really want to

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get up and start walking around looking for somewhere to

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get comfortable. I'm hoping you're already comfortable. But do remember

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that you know you don't. You're not a statue. You're

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not I'm not like drawing you. You don't have to

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stay completely still, move when you want to move, h

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do what you want to do. There's no rules here.

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Everything's very, very loose because it's an environment where changes

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can occur naturally and easily. And as you listen to

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my voice, you might begin to notice that this nothing

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that you need to do. There's nowhere you need to

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be except here right now. And as you start to

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relax in a moment, not just yet, but in a moment,

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alass you to just notice your breathing, breathing in, I'm

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breathing out, letting go on each breath, imagining that every

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time you breathe in, you in how calmness, healing, energy

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of peacefulness, and when you exhale, you're letting go of

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that tension, any stress, any negativity, any physical discomfort. Believe

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in your body, and with each prayer you may feel

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a sense of letting go. I always seem to notice

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that my breathing slows down naturally and it becomes a

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lot deeper again, just in its own time. It doesn't

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need your attention, just like most of your body on automatic,

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does everything itself. Healing, beathing, your heart, your lungs, your liver,

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your kidneys, your blood, everything are automatic, which is why

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you can really help yourself by reducing and removing the

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stress and the tension which gets in the way of

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your body working perfectly. You may like to think that it

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is almost like you're oiling the machine. So you've got

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this can of oil, and you're just oiling at different

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parts of the machine, which is your body, your brain,

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making sure there's no dust, no dirt, making sure that

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everything runs smoothly. And as you continue to breath, you

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may become aware of sounds around you. You may not care.

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You may notice the weight of your body. You may

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not care about that. I always seem to notice the

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sensation of the air, The coolness of the air when

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I'm breathing, kind of feels a bit different from when

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I'm in my normal state of thinking. It's almost almost pleasurable,

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very relaxing, which allows you to go deeper and deeper.

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With every sound you hear, every word I say, and

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every beat of your heart, you can go deeper her still,

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and I wonder if you can begin to imagine a

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gentle wave starting at the top of your head, a

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wave of warm, southing energy gently rolling down across your forehead,

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behind your eyes, softening the tiny muscles of your face.

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That wave slow rolling down your neck and shoulders. H

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and it feels good to relax those muscles. That's right.

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As you go, dee bur still, And in a moment,

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I'm going to count from five down to one, and

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with each number, from five down to one, you may

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find yourself going twice as deep. Five down to one.

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Feeding twice is comfortable, five, letting go, four, drifting into

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that heating space. Three all the muscles now loose and

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limp and deeply relaxed. Two almost there, one deeply fully

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comfortably relaxed. Now relaxed. Now, that's right. And the deeper

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you go, the better you feel, and the better you

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feel the deeper you go. Now in this deeply relaxed state,

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I invite your unconscious mind to become fully present and

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opened to change. You may already know that fibromyalgia can

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be influenced by old emotions, traumas, stress, and thought patterns.

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So I'm going to guide you now to a place

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where your mind, anybody, can safely let go of what

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is no longer needed. Imagine now you're standing in a soft,

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peaceful path. The stretches forward and backward through time. This

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is your timeline, and you're about to float above it,

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floating gently above your life, going back to the very

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first event, the cause of the pain or tension you

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carry in your body. You don't need to see it clearly,

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because you can trust that your unconscious mind knows exactly

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where to go when you get to that very first event,

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whether you remember it consciously or not, I want you

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to observe it from a safe distance, seeing it from above,

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with no emotion, just learning and ask yourself, what did

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I learn from this experience that I can use to

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let go of the pain? What did I learn from

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this experience that I can use to let go of

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the pain. When you've learned or there is to learn,

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just allow the negative emotion, whether it was fear and anchor, sadness, guilt,

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or hurt, to dissolve, release and float away. Now your

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unconscious mind can release it all. Release it all, leto lecko.

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Now now float forward in time, back towards the present,

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stopping at any point we're pain, stress, or emotional burdens

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were stored, and let them go, one by one. Let

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them go, like clearing stones from a stream. Let them

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go until you return to now, light, clear and open. Now,

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I'd like you to bring your awareness gently to the

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areas of your body that will cause new problems before

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he decided to listen to my voice and just notice

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it with curiosity. Now speak directly to that part of

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your body in your mind, ask it, what do you

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want me to know? What do you want me to know?

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And just listen. You may get a word, an image,

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maybe a feeling. After our bodies just sending us messages,

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and once we actually get the message, read the message,

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hear the message, and understand the message, we can say

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thank you and let go of those past feelings. Let

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go so you can thank that part of you for

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trying to help. Thanking the parts of your body, let

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it know that it's been heard, you've listened, you've taken notice,

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and you're letting go and let it know that it

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no longer needs to hold on to anything, doesn't hold

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on to any feelings at all. In order to get

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your attention, you can just let go instead. It can

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communicate through peace, through balance, through calm awareness. Letting go. Now,

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imagine a warm golden light flowing through your body, flowing

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down from the top of your head through every joint,

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every cell, completely dissolving any physical discomfort, stress or tension,

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clearing inflammation, balancing hormones, and calming the nerves. As this

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healing light flows through your neck, your shoulders, your arm,

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your spine, into your hips, thighs, knees, cors and feet.

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Letting go, and with each breath you take, your immune.

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System is recalibrating, your nervous system is deeply relaxing, and

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every cell of your body regenerator because your mind and

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body are now working in harmony to create ease, softness,

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and relief. Now I want you to imagine yourself thirty

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days from now, waking up in the morning and feeling

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light free, breathing comfortably, your joint's loose, your body moveing

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with ease. You smile to yourself because you know that

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you've changed. You know that you've shifted, You know that

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you've healed. Now your unconscious mind is now reprogrammed to

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support your wellness, and you know that from this moment

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forward is happening every day. Healing is happening every single

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day in ways that's a deep, lasting and natural And

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before we come to the end of this session, I've

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got four affirmations that you can repeat after me. If

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you choose, I'll just say the sentence and I'll leave

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a gap for you to repeat it if you want

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to well, you can just choose to absorb these wise

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words every day in every way, I feel more comfortable

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and in control. My body knows how to heal. I

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trust its wisdom. I released the past and embrace peace.

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My nerves are calm, my mind is at ease, and

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I am safe. And in a moment, I'm going to

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count from one to five, and when I reach five,

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you return to the room feeling refreshed, calm, and comfortable.

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Or you may choose to just drift into a deep, healing,

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natural sleep. It's up to you and all the positive

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suggestions and healing changes are deeply embedded in your mind

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and your body. One. Become aware of the space around you, two,

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bringing with you a sense of calm energy. Three noticing

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your breathing and how peaceful your breathing is. Four feezing

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the surface beneath you, supporting your body. Five And if

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you choose, you can open your eyes back in the room,

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refreshed and feeling good. And remember to be kind to yourself,

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because you do deserve to feel happy. Be gentle with yourself.

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You deserve to feel safe. Lots of love. Bye. Relax

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in a more deep and meaningful way, maybe in a

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way that can not just allow you to feel calmer

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now and throughout the time we spend together here, not

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just relaxed at the end of the recording when it's

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finished and you can enjoy that sense of comfort and peace,

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but also I think it would be nice to have

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those feelings of relaxation continue for longer after the recording

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has ended, so that you can still benefit from listening

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to my voice, maybe in a few hours time, perhaps tomorrow,

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and then by listening regularly, especially if you find, like

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some people do and myself as well. Sometimes I find

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one particular recording that really resonates with me, and I

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just listen to it over and over again every morning,

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every evening. There was this recording from We're going back

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to about nineteen ninety nine. It wasn't hypnosis, but it

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was a guided visualizations. 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 person's voice relaxed me. She just felt so peaceful,

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

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morning and in the evening, and I knew before even

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pressing the play button. As soon as I've done that,

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pressed the play button. This was in the days of

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

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

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on a bed and then even without necessarily listening to

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her words because I had them memorized. Really, it was

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as if my body knew exactly what to do, and

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the muscles just almost went into automatic relaxation. And I remember,

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but my mind would slow down. Now. Now, I was

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listening 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 able to just let go, to have that trust

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in the person that I'm listening to, knowing that it's

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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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01:00:43.440 --> 01:00:58.039
Some people have been listening to me for over a decade.

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01:00:58.880 --> 01:01:02.920
Maybe not solid, obviously not twenty four hours a day,

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

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01:01:22.920 --> 01:01:30.960
That's something that I do which you may not realize

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01:01:31.320 --> 01:01:49.880
by listening, is when I record these recordings. Now, for example,

255
01:01:54.440 --> 01:02:05.039
I also am affected by the words that I say.

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01:02:07.480 --> 01:02:16.760
So if I set you focus on your feet, notice

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01:02:16.920 --> 01:02:24.119
your feet relaxing, I will be focusing on my feet.

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01:02:29.000 --> 01:02:46.440
I will be noticing my feet relaxing. If I said,

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01:02:46.559 --> 01:02:54.239
focus on your hands, and maybe notice the difference between

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01:02:54.280 --> 01:03:04.519
each hand. Perhaps notice is the air in the room,

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01:03:05.039 --> 01:03:09.880
the temperature of the room on the backs of your hands.

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01:03:17.679 --> 01:03:21.559
You may start to notice what almost feels like a

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01:03:21.719 --> 01:03:29.760
very light breeze, even though there may not be any

264
01:03:30.159 --> 01:03:35.079
type of breeze at all where you are right now.

265
01:03:43.280 --> 01:03:53.880
And as you become aware of your hands. I'm also

266
01:03:54.199 --> 01:04:22.400
aware of how relaxed my hands our feeling now and

267
01:04:22.599 --> 01:04:29.519
when it comes to potentially drifting off to sleep, which

268
01:04:29.599 --> 01:04:43.679
may be the reason you're listening. I also feel drowsy

269
01:04:45.960 --> 01:04:59.440
when I make these recordings. I also notice my mind drifting.

270
01:05:07.320 --> 01:05:19.960
In fact, at times I've actually fallen asleep without even noticing,

271
01:05:24.800 --> 01:05:33.920
and then I carry on talking. And it's only when

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01:05:34.239 --> 01:05:43.320
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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01:05:55.599 --> 01:06:02.920
Snoring was a pig turned up. That's why I sound

275
01:06:03.039 --> 01:06:10.920
like when I snore. How I get read into a

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01:06:12.800 --> 01:06:31.000
whole experience. I don't know how you feel. How relaxed

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01:06:31.079 --> 01:06:41.159
do you feel in your feet, how relaxed you feel

278
01:06:41.360 --> 01:07:08.000
in your hands. I have noticed more and more that

279
01:07:08.159 --> 01:07:24.360
the more relaxed, deeper level of comfort you feel, the

280
01:07:24.559 --> 01:07:45.159
easier your breathing becomes. It's almost like that additional muscle relaxation.

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01:07:49.519 --> 01:08:10.519
So this allows you to breathe easier without necessarily focusing

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01:08:12.719 --> 01:08:38.319
on your breath. However, being able to notice the ease

283
01:08:41.720 --> 01:09:08.319
in which you breathe so naturally, you breathe so very

284
01:09:08.560 --> 01:09:57.279
easily and smoothly whenever I imagine my breathing improving. When

285
01:09:57.319 --> 01:10:12.640
I've got my eyes closed, I tend to visualize a

286
01:10:12.760 --> 01:10:29.319
beautiful field with trees and flowers producing all that life

287
01:10:29.439 --> 01:11:01.760
giving oxygen. And it feels nice too, if nothing else,

288
01:11:04.960 --> 01:11:39.079
just taking some time away from everything, enjoying that feeling

289
01:11:39.479 --> 01:12:30.039
of peace, serenity with a joyful heart. Time seems to

290
01:12:30.239 --> 01:13:05.359
just drip by, so very slowly, relaxed, so deeply peaceful,

291
01:13:15.279 --> 01:14:23.359
completely unattached to any thoughts whatsoever in this moment, completely free,

292
01:14:24.560 --> 01:15:15.920
noticing that your mind has slowed down. Slowed down because

293
01:15:16.079 --> 01:15:44.680
nothing really requires your attention. You can enjoy the physical

294
01:15:45.000 --> 01:16:00.079
sensations of allowing the stress to rip out of your body,

295
01:16:03.159 --> 01:16:26.079
to appear outs of every part of your body, and

296
01:16:26.520 --> 01:17:06.000
being released from your brain. Change your mind slowly but surely,

297
01:17:12.840 --> 01:17:50.079
the muscles in your legs relax res res so very deep,

298
01:17:50.159 --> 01:18:30.960
thing rights so deeply, and the feelings, the pleasant feelings

299
01:18:30.960 --> 01:18:55.279
in your arms and shoulders, deepening each part of your

300
01:18:55.319 --> 01:19:35.880
body further and deeper and deeper, not to say, the

301
01:19:36.000 --> 01:20:02.680
feelings in the back of your neck, the feelings in

302
01:20:02.720 --> 01:20:40.479
your wrists, muscles in front of.

303
01:20:40.399 --> 01:20:52.039
Your body, I will.

304
01:20:51.960 --> 01:21:40.640
Say, feeling peaceful, deeply. There's a sense of peace spreads

305
01:21:41.039 --> 01:21:44.039
through your very cool.

306
01:22:14.560 --> 01:22:35.199
Even when you focus on your mind, your mind becomes.

307
01:22:42.680 --> 01:24:19.119
And slower and deep, relaxing, very slow. His stomach. He's

308
01:24:19.319 --> 01:25:06.279
felling your stomach held back. Notice is how relaxed you

309
01:25:06.640 --> 01:25:19.000
now feel in the hole of your back.

310
01:25:44.119 --> 01:25:45.319
In a spy.

311
01:25:49.079 --> 01:25:53.800
From your brain all the way down the middle of

312
01:25:53.840 --> 01:26:05.560
your back, sending and receiving millions of messages every day,

313
01:26:16.600 --> 01:27:37.399
deecomfort increasing deeply relaxed, your knees, reles, spreading those signals

314
01:27:37.399 --> 01:28:00.760
down your spine or cord into every part of your body,

315
01:28:01.479 --> 01:28:49.760
your shins and your calf muscles, your elbows. Feelings of

316
01:28:49.960 --> 01:29:07.199
peace and tranquility spreading through your body, tips of your toes,

317
01:29:11.439 --> 01:29:23.600
to your eyes, your fingers, all the way till lower back.

318
01:29:35.520 --> 01:30:38.560
Lettinker reatinker, pace to drift in mind, the wandering away.

319
01:30:48.079 --> 01:31:29.720
Happy to let go, Let go, leck, he said, tranquil,

320
01:31:53.920 --> 01:34:15.479
Oh body, enjoy sense listening ger ay more, Hey, enjoy

321
01:34:21.199 --> 01:36:36.520
the space, this space of peace and safety. Surery letting go.

322
01:36:54.600 --> 01:37:02.920
Maybe we can just focus on different parts of your body,

323
01:37:07.079 --> 01:38:16.560
just to notice your forehead and your eyes mutual, so loose,

324
01:38:36.239 --> 01:38:56.960
noticing the sense of complete freedom, absolute freedom.

325
01:39:43.520 --> 01:39:43.760
Da.

326
01:40:09.000 --> 01:40:53.079
Pace, fall energy, pace to breeze so much easy.

327
01:41:34.840 --> 01:41:56.880
Yes, you may.

328
01:42:00.800 --> 01:43:00.840
You may not have noticed your mind drifting peaceful move

329
01:43:01.319 --> 01:43:21.800
ay even more deeply in the direction of total blissful pace,

330
01:43:26.039 --> 01:45:29.840
blissful pace directed to pace Colm so calm, let him go,

331
01:45:54.760 --> 01:47:06.279
peace with mind x foty cy Rex Cyrex. Your body

332
01:47:07.000 --> 01:47:46.920
feels almost invisible, so very relaxed and paceful. So pace

333
01:47:47.039 --> 01:48:10.960
from right, let go.

334
01:48:27.199 --> 01:48:28.119
So so.

335
01:48:46.439 --> 01:48:52.680
And you could start to notice that you are feeling

336
01:48:53.079 --> 01:49:04.279
more relaxed, even though I've not purposely focused your mind

337
01:49:05.239 --> 01:49:12.800
upon that sense of physical comfort that is growing within

338
01:49:12.920 --> 01:49:22.079
you throughout your body, and your mind starts to slow down,

339
01:49:27.000 --> 01:49:34.159
And that could be almost in recognition of I guess

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01:49:34.600 --> 01:49:47.079
my speech not being particularly fast, and things just generally

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01:49:48.800 --> 01:49:59.760
feel calmer. Just by listening to my voice, you give

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01:49:59.800 --> 01:50:06.760
your an opportunity to take a break from the day,

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01:50:08.920 --> 01:50:16.399
take a break from your life as it is, and

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01:50:16.560 --> 01:50:24.279
to give yourself a rest, giving yourself permission to take

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01:50:24.399 --> 01:50:29.960
some time off and to allow your body to relax

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01:50:31.680 --> 01:50:39.600
and allow your mind to slow down, which in turn

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01:50:42.239 --> 01:50:47.800
releases the tension, any stresses that you had in your body.

348
01:50:53.800 --> 01:50:57.680
It's almost as if the parts of your body just

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01:50:57.960 --> 01:51:09.640
open up, allowing the negativity out and at the same

350
01:51:09.800 --> 01:51:21.079
time replacing that negativity with positive healing energy, which then

351
01:51:21.279 --> 01:51:30.399
fills your body up and your mind to also starts

352
01:51:30.600 --> 01:51:48.039
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

353
01:51:50.119 --> 01:52:04.119
positive healing, an energy that spreads through your body like

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01:52:04.239 --> 01:52:14.520
a wave of comfort. And all this comes from just

355
01:52:18.079 --> 01:52:26.840
allowing yourself a few minutes, maybe half an hour, however

356
01:52:27.000 --> 01:52:31.560
long you want it to be, to just rest.

357
01:52:36.640 --> 01:52:37.600
And allow.

358
01:52:39.800 --> 01:52:49.800
Your mind and your body to almost reset itself to

359
01:52:49.920 --> 01:53:06.119
the settings of comfort and relaxation can't, which allows more

360
01:53:06.279 --> 01:53:19.640
room for feelings of pleasure and happiness to move around

361
01:53:19.920 --> 01:53:28.119
your body and into your mind, almost as if your

362
01:53:28.279 --> 01:53:38.800
mind and your body are sinking together, almost mirroring each

363
01:53:39.079 --> 01:53:52.399
other with that growing positivity and calmness. And it feels nice,

364
01:53:55.000 --> 01:54:00.880
really does feel nice to know that you are the

365
01:54:01.039 --> 01:54:14.439
one that has allowed yourself to feel more comfort than

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01:54:14.560 --> 01:54:17.119
to experience.

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01:54:18.880 --> 01:54:20.039
More of this.

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01:54:21.800 --> 01:54:36.960
Deep relaxation spreading throughout your body. And as I focus

369
01:54:38.560 --> 01:54:44.279
on each part of your body, you can notice that

370
01:54:44.520 --> 01:54:59.039
that part becomes even more relaxed just by focusing on it.

371
01:55:01.560 --> 01:55:11.239
It becomes even more calm and comfortable just by focusing,

372
01:55:15.279 --> 01:55:21.039
and as I move down your body, starting at your head,

373
01:55:23.760 --> 01:55:29.000
the parts that you have already focused on will continue

374
01:55:30.399 --> 01:55:37.479
to relax deeply, and those parts that have not yet

375
01:55:37.680 --> 01:55:50.560
focused on or just automatically release any remain intention in

376
01:55:50.720 --> 01:55:56.720
anticipation of even more comfort about to come.

377
01:56:02.239 --> 01:56:02.439
Now.

378
01:56:04.800 --> 01:56:11.000
I'm going to start by focusing on your forehead. Just

379
01:56:11.199 --> 01:56:19.640
being aware of the feelings of your forehead and any

380
01:56:19.720 --> 01:56:27.239
background sounds like mister Herbert the pigeon can just allow

381
01:56:27.359 --> 01:56:34.479
you to feel even more relaxed. Just means you're in

382
01:56:34.560 --> 01:56:42.600
the moment. This isn't this isn't a sterile environment. This

383
01:56:42.800 --> 01:56:50.640
is the world. I live in the countryside, so there's

384
01:56:50.760 --> 01:57:01.960
lots of nature sounds around. As you focus on your forehead,

385
01:57:04.000 --> 01:57:09.479
just notice how it becomes even more relaxed as you

386
01:57:11.600 --> 01:57:18.880
focus only on my voice and that part of your body.

387
01:57:24.079 --> 01:57:32.359
Moving down to your eyes, focusing on your eyes, noticing

388
01:57:34.840 --> 01:57:44.520
how your eyelids feel so heavy yet so light at

389
01:57:44.560 --> 01:57:51.039
the same time, and all the muscles around your eyes

390
01:57:51.279 --> 01:58:05.720
relaxing completely. Moving your focus down to your mouth, your lips,

391
01:58:06.159 --> 01:58:20.319
your tongue, your teeth, you comes the whole of your mouth, relaxing, calm.

392
01:58:21.479 --> 01:58:22.239
And lease.

393
01:58:26.520 --> 01:58:34.319
As you focus now on your jaw, not just the

394
01:58:34.439 --> 01:58:39.600
parts of your journey, your mouth, your chin, but all

395
01:58:39.640 --> 01:58:44.159
the way up the size of your face to your ears,

396
01:58:46.399 --> 01:59:02.279
the hole of your jaw feeding more, relaxed and calm.

397
01:59:10.520 --> 01:59:19.560
Focusing on your neck, the front of your neck and

398
01:59:19.680 --> 01:59:32.680
your throat relaxing and loose and calm, the sides of

399
01:59:32.800 --> 01:59:37.760
your neck, the right and the left side of your

400
01:59:37.840 --> 01:59:56.840
leck relaxtant, lease and calm. And now the back of

401
01:59:56.960 --> 02:00:09.800
your neck, focusing on the back of your neck, letting

402
02:00:10.000 --> 02:00:14.640
go of any tension that may have been there before,

403
02:00:16.479 --> 02:00:30.640
and enjoying that sense of increasing comfort and release. Then

404
02:00:30.800 --> 02:00:41.199
you can experience in the back of your neck, moving

405
02:00:41.439 --> 02:00:48.000
down your back and moving either side of your spine

406
02:00:49.319 --> 02:00:51.239
right from the top of your back.

407
02:00:53.000 --> 02:00:54.199
All the way.

408
02:00:54.239 --> 02:01:06.920
Down to the bottom of your back, down to your

409
02:01:07.000 --> 02:01:17.560
lower back. As you move up and down your spine,

410
02:01:19.680 --> 02:01:24.119
you can feel the muscles either side of your spine

411
02:01:26.319 --> 02:01:40.920
relaxing even more. And as those muscles relax, that sense

412
02:01:41.000 --> 02:01:51.479
of comfort starts to spread outwards from your spine into

413
02:01:51.680 --> 02:01:58.319
both sides of your back, the top of your back,

414
02:01:59.159 --> 02:02:05.399
the middle way your lower back, And as you scan

415
02:02:07.119 --> 02:02:14.960
gently and slowly up and down your back, there's the

416
02:02:15.079 --> 02:02:20.960
muscles in the top of your back relax and become looser.

417
02:02:25.279 --> 02:02:31.279
The muscles in the middle of your back also seem

418
02:02:31.399 --> 02:02:40.920
to just almost divide from each other, separating and almost melting.

419
02:02:46.680 --> 02:02:52.680
And in your lower back there seems to be an

420
02:02:52.720 --> 02:03:06.920
extra special feeling of comfort. The spreads into your hips.

421
02:03:09.199 --> 02:03:17.039
Sit down your lower back, into your hips, into the

422
02:03:17.239 --> 02:03:26.000
area where your cosix are, and into your buttocks, and

423
02:03:26.119 --> 02:03:35.319
all those muscles that spread bring your lower back into

424
02:03:35.359 --> 02:03:48.840
your hip area, start to melt, start to reading, let go,

425
02:03:55.560 --> 02:04:00.399
and even nowhere about to focus on your shop orders,

426
02:04:02.119 --> 02:04:09.159
your back and your spine will continue to let go,

427
02:04:12.199 --> 02:04:27.840
continue to relax so calmly, and as you focus on

428
02:04:27.960 --> 02:04:40.840
your shoulders, you may notice they're already feeling really loose.

429
02:04:45.720 --> 02:04:56.279
They're already feeding calm.

430
02:05:02.399 --> 02:05:03.359
And fear.

431
02:05:07.680 --> 02:05:16.000
Those muscles then move from your neck into your shoulders.

432
02:05:22.560 --> 02:05:51.960
Feel so soft and gentle, so smooth and calm, and

433
02:05:52.159 --> 02:06:05.000
the feeling in your shoulders seems to spread deep into

434
02:06:05.079 --> 02:06:15.479
your shoulders, a sense of relaxation, not just traveling deeply

435
02:06:15.880 --> 02:06:32.880
into your muscles, but also relaxing the bones and moving

436
02:06:33.000 --> 02:06:41.239
all the way to underneath your arms, relaxing a whole

437
02:06:41.439 --> 02:06:46.439
area between the tops of your shoulders and underneath your

438
02:06:46.600 --> 02:07:05.399
arms healing. You feel so really relaxed and comfortable in

439
02:07:05.520 --> 02:07:25.600
your shoulders, which sense that's deep healing message into your arms.

440
02:07:32.279 --> 02:07:37.279
You may feel almost as if your arms are not

441
02:07:37.479 --> 02:07:56.119
even there because they're so relaxed, so deeply relaxed, so

442
02:08:00.439 --> 02:08:36.920
so calm. So this the feelings spreading all the way

443
02:08:37.199 --> 02:09:00.800
down your arms to elbows, including your elbows, their comfort

444
02:09:01.119 --> 02:09:16.680
spreads all the way into rests, your forearments in your

445
02:09:16.800 --> 02:09:43.199
wrists so heavy yet at the same time sunlight and

446
02:09:43.960 --> 02:10:13.479
gentle fully sip Now on.

447
02:10:16.159 --> 02:10:40.239
Your hands, my hands.

448
02:10:46.079 --> 02:10:48.880
So peaceful.

449
02:10:49.960 --> 02:10:50.920
In your hands.

450
02:11:09.760 --> 02:11:36.600
The sensor real pace just seems to feel so familiar

451
02:11:40.079 --> 02:12:45.439
on your hands, relax deeply else I thing it's things

452
02:13:18.479 --> 02:13:52.479
you think it taps, making attention to affront to your

453
02:13:52.600 --> 02:15:43.079
body s counts the new focus till legs, my souls

454
02:15:45.239 --> 02:15:46.680
in your figs.

455
02:16:03.039 --> 02:16:04.199
And names.

456
02:16:07.760 --> 02:16:45.440
So relaxed like caf muscles just shads a puzzie, I

457
02:18:45.079 --> 02:19:06.079
fathing you faints, sir, pace on c can't sit peaceful,

458
02:19:13.200 --> 02:20:19.680
circom serve peaceful, sycom so peace for say peace fall calm,

459
02:20:27.760 --> 02:20:40.719
love that deep relaxation to spread your chest story relad

460
02:20:48.399 --> 02:21:07.159
let's me go everything. So I'm gonna start counting down

461
02:21:07.319 --> 02:21:18.719
now from twenty down to one. You can imagine in

462
02:21:18.840 --> 02:21:24.399
a way it's like just walking down some steps and

463
02:21:24.520 --> 02:21:30.040
each step or twenty steps, and each step represents a

464
02:21:30.280 --> 02:21:38.239
level of comfort. Each step represents.

465
02:21:40.079 --> 02:21:41.280
A deepening.

466
02:21:42.840 --> 02:21:53.120
Of that comfort, and the furvies you walk down those

467
02:21:53.319 --> 02:22:06.239
steps that deeper and more relaxed you feel. So starting

468
02:22:06.360 --> 02:27:08.360
with number twenty twenty, nineteen, eighteen, seventeen, sixteenhhhh three fourhhhhhhhhhhhh.

469
02:27:38.680 --> 02:27:39.360
F s.

470
02:28:45.680 --> 02:28:46.360
Too well.

471
02:30:02.319 --> 02:32:01.760
USUS no.

472
02:33:04.319 --> 02:36:57.760
Eight sh six five.

473
02:37:10.799 --> 02:38:16.879
US four.

474
02:39:01.399 --> 02:41:32.719
H using.

475
02:42:49.719 --> 02:43:02.360
As you focus on your eyes, We're gonna count down

476
02:43:02.760 --> 02:43:13.920
from ten down to one, focusing just on your eyes,

477
02:43:17.680 --> 02:43:26.159
your eyelids, the muscles around your eyes, your eye walls themselves,

478
02:43:27.680 --> 02:43:44.719
a whole area that makes up your eye. And as

479
02:43:44.799 --> 02:43:53.159
we count down from ten down to one, whilst focus

480
02:43:53.319 --> 02:44:08.319
in on your eyes, you'll become twice is relaxed with

481
02:44:08.719 --> 02:44:21.639
each number counting down that you may find the all

482
02:44:21.760 --> 02:44:27.959
you want to do is just drift off to sleep.

483
02:44:30.920 --> 02:44:37.520
And if that's what you want, then just allow yourself

484
02:44:37.639 --> 02:44:52.280
to do that. Now, focusing on your eyes, I'm going

485
02:44:52.399 --> 02:45:02.360
to begin counting down from ten down to one right now,

486
02:45:37.440 --> 02:51:35.120
nine eight seven, f four three.

487
02:52:53.840 --> 02:54:08.920
Us one.

488
02:54:15.280 --> 02:54:37.520
So counting down from ten to one ten nine, eight, seven, six,

489
02:54:39.760 --> 02:54:59.799
five four three two one. And maybe that was a

490
02:55:00.159 --> 02:55:04.520
too quick in order to relax. Maybe it's a too

491
02:55:04.840 --> 02:55:10.840
fast for you to notice the calming of your body,

492
02:55:14.079 --> 02:55:18.639
maybe even a little bit of pressure there, Like you're

493
02:55:18.680 --> 02:55:21.440
counting down from ten to one. Would you expect me

494
02:55:21.600 --> 02:55:25.040
to do? Man, expect me to STI go with floppy

495
02:55:26.360 --> 02:55:34.479
just because you're counting down. We could try it again,

496
02:55:35.840 --> 02:55:40.399
but this time I'll go a bit slower this time,

497
02:55:41.639 --> 02:55:46.639
and you focus on the whole of your body before

498
02:55:46.719 --> 02:55:53.680
we focus on your legs. Just notice how your body

499
02:55:53.840 --> 02:56:08.799
does start to feel more relaxed with every number that

500
02:56:08.920 --> 02:56:59.840
I count down ten nine, eight, seven, six, five four

501
02:57:07.319 --> 02:57:58.799
three one, And just notice how how you feel generally,

502
02:57:59.239 --> 02:58:08.680
how your body feel. Else it's not necessarily even about

503
02:58:13.159 --> 02:58:20.399
counting down from ten to one. It's that space that

504
02:58:20.520 --> 02:58:39.239
you have, that space between being active physically or mentally

505
02:58:40.239 --> 02:58:49.120
to just sitting or lying down, just being there, not

506
02:58:49.639 --> 02:58:55.440
doing anything, not saying anything, or needing to think about anything.

507
02:58:57.280 --> 02:59:00.920
So it opens up a space, you know, a bit

508
02:59:01.000 --> 02:59:11.760
of a space, a gap. And the more I came

509
02:59:11.879 --> 02:59:16.440
down from ten to one, the bigger that gap becomes.

510
02:59:19.479 --> 02:59:31.959
So there's that gap of calmness, of comfort, relaxation. It's

511
02:59:32.000 --> 02:59:45.639
a nice feeling and it moves those stresses or discomforts

512
02:59:45.719 --> 02:59:58.520
physically or emotionally moves away. Allows you.

513
03:00:01.280 --> 03:00:01.760
To just.

514
03:00:04.760 --> 03:00:11.079
Slow down, someone to count a game from ten down

515
03:00:11.120 --> 03:00:21.120
to one, and notice that gap widening, the gap. And

516
03:00:21.239 --> 03:00:26.239
as it widens, it's almost like the stress and attention

517
03:00:27.079 --> 03:00:46.159
falls into the gap and gives you that distance, that space.

518
03:00:48.559 --> 03:02:43.360
Now ten nine, eight, seven, six, five, four, three two one.

519
03:02:55.239 --> 03:03:15.319
How did your body? Phil Now? Can you notice that

520
03:03:16.479 --> 03:03:53.399
you're feeling calmer, the feeling more relaxed as we now

521
03:03:53.559 --> 03:04:13.920
focus on your legs, just your legs. We're just gonna

522
03:04:14.360 --> 03:04:33.760
start with focusing on your thighs. Of course, it's not

523
03:04:33.879 --> 03:04:42.360
the most exciting thing to be doing because I'm sure

524
03:04:42.479 --> 03:04:45.079
like most of your body is not a lot going

525
03:04:45.159 --> 03:04:57.840
on right now. Just focusing on the whole of your thighs,

526
03:05:00.639 --> 03:05:04.360
the tops of your thighs, the sides of your fires,

527
03:05:06.559 --> 03:05:11.040
the bottoms of your thighs, your outer thighs, and your

528
03:05:11.159 --> 03:05:16.399
inner thighs. Basically the whole of your thigh that leads

529
03:05:17.440 --> 03:05:32.920
into your hip and it goes down to your knee. Joint. Now,

530
03:05:33.040 --> 03:05:40.079
this is a big area, it's a very heavy area.

531
03:05:40.559 --> 03:05:46.559
It's very strong, probably the strongest muscles in your body

532
03:05:47.280 --> 03:06:01.520
or in your thighs. But I don't think we perhaps

533
03:06:03.559 --> 03:06:16.239
give enough attention to our thighs. Perhaps we don't acknowledge

534
03:06:16.959 --> 03:06:36.319
how important our thighs are to our lives, how much

535
03:06:38.959 --> 03:06:52.479
they actually do for us all through our lives. And

536
03:06:52.559 --> 03:06:58.399
it may seem sound really weird, but I think that

537
03:06:58.600 --> 03:07:06.479
all of our body parts, especially our thighs, needs some TLC,

538
03:07:09.840 --> 03:07:22.479
a bit of love shown, a bit of acknowledgement. I

539
03:07:22.639 --> 03:07:38.319
thank you gratitude for our thighs do for us. And

540
03:07:38.440 --> 03:07:44.319
I know this may sound a bit strange. Maybe you think,

541
03:07:44.719 --> 03:07:47.680
why am I Surely I should be out in the

542
03:07:47.760 --> 03:07:56.280
garden hugging a tree or something. Well, it's hard to

543
03:07:56.360 --> 03:07:59.520
set a microphone up on a tree. That's what I'm

544
03:07:59.559 --> 03:08:02.399
doing doors. Otherwise I would be outside in a tree.

545
03:08:03.840 --> 03:08:12.520
I can't see the television from the tree. If you

546
03:08:12.600 --> 03:08:17.799
move down to your knees, gain such an important part.

547
03:08:22.120 --> 03:08:26.959
And I think we don't necessarily I'll speak for myself.

548
03:08:29.719 --> 03:08:34.959
I don't necessarily appreciate all that my needs do for me.

549
03:08:36.239 --> 03:08:41.399
Until I have a problem with my knee. It's occasionally

550
03:08:41.479 --> 03:08:46.440
if I ever maybe i'll bash it, or it's aching

551
03:08:46.600 --> 03:08:53.000
for some reason. It's then that I realize how much

552
03:08:53.159 --> 03:08:56.760
it does. You know, the benefit of being able to

553
03:08:57.719 --> 03:09:06.920
use my legs without any kind of physical discomfort is

554
03:09:07.760 --> 03:09:16.479
a beautiful thing that's possibly not appreciated until it's temporarily removed.

555
03:09:17.600 --> 03:09:24.600
You know that's comfort. But as you focus on your knees,

556
03:09:26.760 --> 03:09:32.399
regardless of how your knees feel, you can have that

557
03:09:32.680 --> 03:09:38.840
sense of gratitude and love to your knees for all

558
03:09:38.959 --> 03:09:51.159
that they do for you. And you can still have

559
03:09:51.360 --> 03:09:55.479
that attention on your thighs and maybe notice how your

560
03:09:55.600 --> 03:10:09.639
thighs feel, maybe not that they are relaxing more deeply

561
03:10:16.399 --> 03:10:20.879
as you focus now on the bottoms of your legs,

562
03:10:21.360 --> 03:10:27.120
your shins, and your calf muscles, the bones between your

563
03:10:28.079 --> 03:10:37.079
knees and your feet, incorporating of course, your ankles so important.

564
03:10:42.559 --> 03:10:47.200
You know, anyone that's had even like the slightest sprain

565
03:10:47.319 --> 03:10:54.280
of an ankle knows how how much we take our

566
03:10:54.479 --> 03:11:03.040
ankles for granted. And it's kind of strange in a

567
03:11:03.079 --> 03:11:08.680
way when you think that. You know, logically, our wrists

568
03:11:08.840 --> 03:11:11.680
are a lot thinner than the rest of our arms,

569
03:11:12.840 --> 03:11:16.319
which is okay, it doesn't. I can't see any problem

570
03:11:16.360 --> 03:11:21.239
with that because we're just picking stuff up by our

571
03:11:21.319 --> 03:11:27.159
ankles so much thinner than the rest of our legs,

572
03:11:33.600 --> 03:11:38.000
and from a physics perspective or logical even it doesn't

573
03:11:38.079 --> 03:11:44.040
really make sense that all this weight would ultimately be

574
03:11:45.159 --> 03:11:55.200
resting on your ankles then leading to your feet, that

575
03:11:55.760 --> 03:12:04.719
thin area, thin bone. Yeah, it does so much great work.

576
03:12:06.879 --> 03:12:16.399
Supports us, supports our body for a lifetime, helps us

577
03:12:17.120 --> 03:12:20.719
to balance, helps.

578
03:12:20.520 --> 03:12:20.799
You to.

579
03:12:24.760 --> 03:12:34.000
Get her around and be mobile. And there's the calf muscles.

580
03:12:34.079 --> 03:12:41.680
Of course, when I was younger, I couldn't see the

581
03:12:41.760 --> 03:12:48.079
pointing calf muscles. Didn't seem to do anything. Okay, if

582
03:12:48.120 --> 03:12:51.680
I walked around on tiptoes, then my calf muscles get

583
03:12:51.760 --> 03:12:55.440
some work. But of course that's not true. The calf

584
03:12:55.559 --> 03:13:05.200
muscles are being used whenever we use their legs and

585
03:13:05.360 --> 03:13:17.879
your shins there to protect your lower legs, shaped in

586
03:13:17.959 --> 03:13:30.520
a way, almost as a protector for the bone, leading

587
03:13:31.879 --> 03:13:42.280
of course to your ankles and your feet. But we're

588
03:13:42.319 --> 03:13:44.200
not going to focus on your feet. We're just going

589
03:13:44.280 --> 03:13:50.559
to focus on the legs. And I realize, and now

590
03:13:50.600 --> 03:13:55.200
that I've mentioned your feet, you'll probably focusing on them anyway,

591
03:13:55.719 --> 03:13:58.280
So maybe I should focus on your feet a little bit.

592
03:14:02.319 --> 03:14:06.760
You can have them in your awareness the same as

593
03:14:06.840 --> 03:14:11.200
you have your thighs in your awareness. Even though we

594
03:14:11.319 --> 03:14:17.079
haven't been focusing on your thighs a few minutes and

595
03:14:17.280 --> 03:14:28.200
be focusing on your ankles, there's still that sensation of

596
03:14:31.399 --> 03:14:44.159
comfort in your thighs, and there's that movement of energy

597
03:14:46.239 --> 03:14:53.280
because the thighs hold lots of different sensations. Of course,

598
03:14:53.319 --> 03:14:58.079
there's the muscles, the big strong muscles that we have

599
03:14:58.319 --> 03:15:11.639
in our thighs. But the skin on the outside of

600
03:15:11.719 --> 03:15:17.000
the thighs, as in the outside of all of our body,

601
03:15:17.840 --> 03:15:29.399
can be very sensitive, sensitive to the touch, sensitive to temperature,

602
03:15:35.959 --> 03:15:43.479
and inside your thighs the bones, there's the muscle, there's

603
03:15:43.520 --> 03:15:48.319
the blood, vessels, the ar trees, to all this stuff

604
03:15:48.440 --> 03:15:57.520
that inside your thighs. I guess sometimes it'd be nice

605
03:15:57.559 --> 03:16:01.879
if you could actually put your fingers inside your thighs

606
03:16:02.520 --> 03:16:07.680
and a message. So you can message on the outside,

607
03:16:07.840 --> 03:16:10.840
of course, but to be able to get deep into

608
03:16:10.920 --> 03:16:15.760
the muscles and to be able to just message inside

609
03:16:15.799 --> 03:16:22.799
your thighs, message in the bones of your leg, massage

610
03:16:22.879 --> 03:16:36.040
in or the veins, just gently healing your thighs, and

611
03:16:36.239 --> 03:16:42.799
you can move down message and inside your knees, just

612
03:16:43.000 --> 03:16:49.680
message in those bones, but with healing fingertips, spreading that

613
03:16:50.120 --> 03:17:01.280
healing energy deep into the choice of your knees. Of course,

614
03:17:01.360 --> 03:17:06.040
there's the back of your knee and the inside crease

615
03:17:07.040 --> 03:17:14.000
where your knee is. It's a very sensitive area. Very

616
03:17:14.680 --> 03:17:18.520
it feels very nice when you stroke it. That might

617
03:17:18.600 --> 03:17:22.760
be because it's an area that's not really touched very often.

618
03:17:24.799 --> 03:17:31.639
It's almost like a hidden part, that crease in your legs.

619
03:17:31.760 --> 03:17:32.680
It's almost.

620
03:17:34.680 --> 03:17:35.440
Like a part that.

621
03:17:37.200 --> 03:17:48.479
Has a sensitivity, which is a little bit different. Of course,

622
03:17:48.520 --> 03:17:58.959
it's protected by your legs. So you can imagine putting

623
03:17:59.840 --> 03:18:09.719
your fingers into that crease in your legs. Fold in

624
03:18:09.840 --> 03:18:13.799
between your legs, you can just message with your fingertips.

625
03:18:15.000 --> 03:18:21.799
Imagine your fingertips going inside message in the muscle tissue

626
03:18:26.360 --> 03:18:32.559
you can cause field the bones of your knees heading

627
03:18:32.840 --> 03:18:45.520
through your fingertips, and then as you go down to

628
03:18:45.600 --> 03:18:48.399
your calf muscles, and that's the part I'd like to

629
03:18:48.440 --> 03:18:53.840
be able to really put my fingertips deep inside my

630
03:18:54.040 --> 03:19:02.760
calf muscles message in every single or tissue of that muscle,

631
03:19:04.319 --> 03:19:14.280
healing every part and then doing the same for my shins,

632
03:19:17.479 --> 03:19:25.639
massage and generally stroking the bones, generally stroking them, healing

633
03:19:25.879 --> 03:19:29.959
in a loving way because they deserve to be treated.

634
03:19:33.000 --> 03:19:37.159
There's the precious bones that they are. Because our legs

635
03:19:37.200 --> 03:19:40.559
are so precious as in all the other parts of

636
03:19:40.639 --> 03:19:48.799
our body, the more precious of any chul on the planet.

637
03:19:57.360 --> 03:20:04.799
When you start to se think about your legs in

638
03:20:04.920 --> 03:20:16.319
this way, it can change your perspective. It might sound

639
03:20:16.360 --> 03:20:23.200
a bit a bit silly to start with the idea

640
03:20:23.360 --> 03:20:31.760
of having love for your legs, showing appreciation for your thighs,

641
03:20:34.559 --> 03:20:38.879
wanting to be able to put your hands in your thighs,

642
03:20:41.120 --> 03:20:47.479
massage the muscles and the bones, and to get your

643
03:20:47.600 --> 03:20:55.639
fingers deep in there and releasing all tension, just to

644
03:20:55.840 --> 03:21:05.120
show how much you care about your legs, how what

645
03:21:05.319 --> 03:21:11.040
you care for what your legs do for you regularly,

646
03:21:13.399 --> 03:21:23.600
your knees, your calves, your ankles, the strength of your ankles,

647
03:21:26.520 --> 03:21:31.239
considering how thin they are compared to the rest of

648
03:21:31.319 --> 03:21:41.079
your legs, especially your thighs. Yeah, they're so strong, so flexible,

649
03:21:44.840 --> 03:21:57.680
absolutely amazing things. Your ankles are truly a gift because

650
03:21:57.719 --> 03:22:06.479
of what they do for you. Supporting all that weight.

651
03:22:08.440 --> 03:22:12.879
Regardless of how what weight you are, even if you

652
03:22:13.000 --> 03:22:17.680
only eat ate stone, there's still a lot of weight

653
03:22:17.959 --> 03:22:24.639
for these little ankles. Now am a lot heavier than

654
03:22:24.680 --> 03:22:34.639
eight stone double down. Yet my ankles support my body

655
03:22:35.399 --> 03:22:42.000
all the time, or they do give off a sigh

656
03:22:42.040 --> 03:22:47.200
of relief when I sit down. That's you've had my

657
03:22:47.280 --> 03:22:56.639
whole legs to my feet feet also go. My toes

658
03:22:56.719 --> 03:23:26.680
clap so happy. Your legs really are amazing. And I

659
03:23:26.840 --> 03:23:30.760
know that talking about talking about your legs is probably

660
03:23:33.280 --> 03:23:37.920
possibly among the most most boring things I've ever heard

661
03:23:38.000 --> 03:23:46.360
anyone say. Possibly you're boring or not. Everything I said

662
03:23:46.520 --> 03:24:03.159
is true. Your legs are amazing. Your legs deserve not

663
03:24:03.559 --> 03:24:22.000
just respect, They deserve to relax deeply. They deserve to

664
03:24:22.159 --> 03:24:27.440
take some time out of the day to just let

665
03:24:27.600 --> 03:25:03.520
go completely. Your legs really can relax. And because the

666
03:25:03.680 --> 03:25:08.120
legs are so such a most you know, very important

667
03:25:08.840 --> 03:25:13.360
part of your body. When you relax your legs, the

668
03:25:13.520 --> 03:25:24.680
rest of your body also naturally follows in that journey

669
03:25:24.840 --> 03:25:36.559
of comfort. Like I feel it in my hips. My

670
03:25:36.719 --> 03:25:44.040
hips feel really loose, and also my lower back as well.

671
03:25:46.079 --> 03:25:51.840
My lower back really feels it feels stretched, even though

672
03:25:51.840 --> 03:25:55.479
I'm just sitting in a chair, and there's no stretching

673
03:25:58.200 --> 03:26:01.360
as far as I'm aware that I'm doing. It's almost

674
03:26:01.399 --> 03:26:05.200
as if the muscles are just relaxed so much that

675
03:26:05.319 --> 03:26:12.360
there is a natural stretch as the tension has reduced

676
03:26:13.799 --> 03:26:32.440
a lot. And I'm now going to count down from

677
03:26:33.040 --> 03:26:42.120
ten down to one, and you can continue to feel

678
03:26:43.879 --> 03:27:08.120
wonderfully relaxed ten nine, eight, seven, six, five.

679
03:27:12.479 --> 03:27:16.600
Four three.

680
03:27:20.479 --> 03:27:41.200
Two one. Relax. So I'm just going to count down

681
03:27:43.040 --> 03:27:47.520
five down to one, and as a countdown, if you

682
03:27:47.680 --> 03:27:54.559
just focus on the numbers, just the numbers counting down,

683
03:27:55.600 --> 03:28:04.719
and notice how you feel in this moment as you

684
03:28:04.879 --> 03:28:12.399
hear the numbers counting down, knowing that those numbers counting

685
03:28:12.479 --> 03:28:22.639
down represent you feeling calmer, not just in your body,

686
03:28:22.799 --> 03:28:31.159
but also relaxing your mind. Just notice how you feel.

687
03:28:32.040 --> 03:28:37.959
There's nothing to do, there's nothing to say, there's nothing

688
03:28:38.120 --> 03:29:15.079
to think about, starting with number five, four three two.

689
03:29:20.920 --> 03:29:21.159
One.

690
03:29:30.600 --> 03:29:42.440
Now, as you notice the gradual letting go of the

691
03:29:42.600 --> 03:29:50.200
tension in your body, you may also begin to notice

692
03:29:50.319 --> 03:29:57.559
and be aware of how your mind is starting to

693
03:29:58.879 --> 03:30:05.479
slow down. This is just a natural thing that happens.

694
03:30:08.120 --> 03:30:13.280
It's not really a special procedure. It's just natural because

695
03:30:13.360 --> 03:30:19.239
as your body relaxes, your mind also starts to relax,

696
03:30:20.879 --> 03:30:24.520
and the more your mind relaxes, the more your body relaxes.

697
03:30:24.639 --> 03:30:35.159
It's just a continuous circle of relaxation. And there's that

698
03:30:36.440 --> 03:30:44.280
calmness that comes from relative quietness. You know, even even

699
03:30:44.319 --> 03:30:50.879
if this background sounds either your side or mind, it's

700
03:30:51.000 --> 03:30:56.920
still going to be quite calm. You know, you haven't

701
03:30:56.920 --> 03:31:01.879
got the television on, there's no music in the background,

702
03:31:02.000 --> 03:31:04.639
unless you're listening to the recorded with music. Of course,

703
03:31:09.479 --> 03:31:11.559
you are very likely not going to be sitting in

704
03:31:11.639 --> 03:31:14.680
a room with other people. Of course you might be,

705
03:31:14.879 --> 03:31:19.239
but generally it's more ideal if you can do this

706
03:31:19.440 --> 03:31:30.479
on your own, so no distractions, and when you stop

707
03:31:30.600 --> 03:31:46.000
thinking about stuff, relaxation automatically rises. A sense of comfort

708
03:31:47.760 --> 03:31:56.600
starts to grow, and without trying to build it up

709
03:31:56.719 --> 03:32:07.760
into something fantastical, law, something magical, this is just a

710
03:32:08.040 --> 03:32:20.520
natural process, something that's easy to accomplish. In fact, it's

711
03:32:20.639 --> 03:32:27.559
almost you know, the sense of relaxing completely happens really

712
03:32:27.680 --> 03:32:32.639
when you put no effort into it. It's not something

713
03:32:32.719 --> 03:32:40.760
that you can really force. It's something that happens naturally.

714
03:32:43.719 --> 03:32:50.959
And part of the process of this recording and others.

715
03:32:52.600 --> 03:32:54.159
Is simply.

716
03:32:55.440 --> 03:32:55.600
Two.

717
03:32:57.200 --> 03:33:07.559
Allow you to take advantage of this space this time,

718
03:33:10.600 --> 03:33:21.479
to just let go, to just be here, to be

719
03:33:22.159 --> 03:33:35.559
in tune with how you feel, yet with the intention

720
03:33:37.799 --> 03:33:49.239
of wanting to relax deeply and maybe even to fall asleep,

721
03:33:50.399 --> 03:33:55.559
depending on what it is that you wish for yourself

722
03:33:57.360 --> 03:34:12.399
in this moment. As we know, relaxing is the majority

723
03:34:13.639 --> 03:34:18.079
of the process of falling asleep. The actual falling asleep

724
03:34:18.159 --> 03:34:24.959
part is the tiny bit at the end. The deeper

725
03:34:26.280 --> 03:34:48.559
relaxed you become, the easier you find yourself drifting. But

726
03:34:48.680 --> 03:34:55.280
you can also if you choose stay focused on my

727
03:34:55.479 --> 03:35:23.479
voice and really joy the process of gradually relaxing each

728
03:35:24.000 --> 03:35:50.520
muscle in your body effortlessly and just observing the sensation

729
03:35:55.840 --> 03:36:11.520
of letting go completely. This time, I'm going to count

730
03:36:11.559 --> 03:36:22.159
from six down to one. You can notice your mind

731
03:36:24.799 --> 03:36:38.200
calming down more with each number that you hear me say, naturally,

732
03:36:39.280 --> 03:39:20.840
feeling calm and slow and be peaceful sex fivehhhhhhh, four, three, one,

733
03:39:41.920 --> 03:39:51.479
being aware of how your mind to slow right down,

734
03:39:54.799 --> 03:40:18.200
sinking deeply into relaxation. And as you focus on your mind,

735
03:40:18.479 --> 03:40:28.399
you may notice that there are some thoughts still there,

736
03:40:31.000 --> 03:40:40.559
maybe some stubborn thoughts that for some reason perhaps need

737
03:40:40.639 --> 03:40:55.840
your attention. So what you can do is send love

738
03:40:56.040 --> 03:41:02.879
to those thoughts. Sprinkle those thoughts.

739
03:41:07.040 --> 03:41:07.799
With love.

740
03:41:09.319 --> 03:41:13.520
Like little petals from a flower. Just sprinkle it over them,

741
03:41:15.000 --> 03:41:22.120
petals feel good love towards those thoughts, to let those

742
03:41:22.360 --> 03:41:28.760
thoughts know that you're not abandoned in them. You just

743
03:41:29.239 --> 03:41:39.319
need them. You require them to just calm down, slow down,

744
03:41:41.639 --> 03:41:56.479
quiet down for now. So as you focus on those

745
03:41:57.239 --> 03:42:02.159
remaining thoughts as we count down this time from seven

746
03:42:03.079 --> 03:42:11.760
down to one. With each number, just imagine sprinkling those

747
03:42:12.000 --> 03:42:31.440
flower petals of love, kindness, gratitude over those thoughts, which

748
03:42:31.440 --> 03:42:37.440
will allow them to just melt away and relax deeply.

749
03:42:41.639 --> 03:42:56.040
With every number, those thoughts will become more and more relaxed.

750
03:43:01.639 --> 03:44:24.639
Starting with number seven, six, five, four, three.

751
03:45:15.840 --> 03:45:16.079
One.

752
03:45:32.760 --> 03:45:49.639
How Les, you now notice how relaxed you're feeling in

753
03:45:49.840 --> 03:46:05.200
your body. We got to fight focus on your hands,

754
03:46:11.079 --> 03:46:17.280
because the more relaxed your hands are, the more relaxed

755
03:46:17.559 --> 03:46:39.200
your body and mind are. You focus on your hands

756
03:46:40.079 --> 03:46:50.200
and your fingers, there's nothing needed to be done. There's

757
03:46:50.280 --> 03:46:55.200
no clenching of fists or dents in the fingers or

758
03:46:55.200 --> 03:47:09.639
anything like that. It's just noticing and focusing on your hands,

759
03:47:16.680 --> 03:47:38.879
noticing how they feel, because the more relaxed your hands feel,

760
03:47:42.399 --> 03:47:51.559
the calmer your mind feels, and the more comforts you

761
03:47:51.799 --> 03:48:19.319
feel throughout your body. Ge may have already noticed you

762
03:48:23.920 --> 03:48:54.760
mind is starting to draft quicks him just on your

763
03:48:54.920 --> 03:49:13.239
hands and fingers, allowing them to experience a real deepening

764
03:49:14.479 --> 03:49:29.319
of that relaxation in your hands and fingers, more and

765
03:49:29.600 --> 03:49:48.719
more relaxed. With each number from eight down to one.

766
03:49:53.799 --> 03:50:05.159
You can almost feel that healing, relaxing energy spreading into

767
03:50:05.239 --> 03:50:25.399
your hands and fingers, becoming more relaxing with each number

768
03:50:27.760 --> 03:50:47.559
you hear, going down eight down to one, drifting, drifting again,

769
03:50:52.520 --> 03:54:53.719
starting with number eighth, seven, six, five, three, just being

770
03:54:54.079 --> 03:55:04.399
here now, nothing to think about, nothing to do, nothing

771
03:55:04.520 --> 03:55:18.319
to say, and everything just feels calmer. And this is

772
03:55:19.440 --> 03:55:26.200
your natural state of being. This is how you just

773
03:55:27.319 --> 03:55:33.079
normally feel when you take away all of that other

774
03:55:33.479 --> 03:55:40.399
stuff that we add, you know, things like stress and

775
03:55:40.639 --> 03:55:56.760
worrying and overthinking, anxiety, tension, just generally thinking about stuff.

776
03:55:59.000 --> 03:56:02.959
You take that way, which is what we do. What

777
03:56:03.079 --> 03:56:15.440
we do now be left with a real sense of

778
03:56:16.360 --> 03:56:28.719
peacefulness which comes to you very greatly because ultimately it's

779
03:56:29.000 --> 03:56:42.479
just a feeling, a feeling and comfort. It's almost as

780
03:56:42.520 --> 03:56:46.600
if you'd gone inside yourself and you've found a special

781
03:56:46.719 --> 03:57:00.879
place where everything is peaceful, the place you can feelm

782
03:57:02.079 --> 03:57:11.479
relaxed and your natural sense and comfort, the place where

783
03:57:11.600 --> 03:57:21.079
you can be you, where you can accept yourself and

784
03:57:21.239 --> 03:57:26.239
who you are, the place where you're not trying to

785
03:57:28.520 --> 03:57:38.680
please anybody else, in the place where you can actually

786
03:57:42.079 --> 03:57:47.000
not just love yourself, but in some ways more importantly,

787
03:57:47.639 --> 03:58:04.680
you can like yourself, appreciate who you are, a sense

788
03:58:04.799 --> 03:58:18.920
of gratitude. It's in the air around you. That's also

789
03:58:19.079 --> 03:58:27.799
a place where you can actually feel the healing energy

790
03:58:28.920 --> 03:58:42.360
soaking into your body. Healing energy soaking into your body.

791
03:58:47.520 --> 03:58:56.920
The healing energy spreads through your veins, traveling to each

792
03:58:57.959 --> 03:59:09.040
and every single part of your body, and you start

793
03:59:09.159 --> 03:59:16.079
to realize that actually that healing energy, it's not just

794
03:59:16.639 --> 03:59:23.479
entered into your brain, it's become part of your brain,

795
03:59:28.440 --> 03:59:35.079
and the spinal fluid is now mixed with healing energy,

796
03:59:40.360 --> 03:59:46.600
not just allowing you to feel so much more relaxed

797
03:59:48.680 --> 04:00:01.479
and healthy in this moment, but also start to realize

798
04:00:01.719 --> 04:00:13.200
that actually, what's happening now without healing relaxing energy spreading

799
04:00:13.600 --> 04:00:25.040
through your body, it's actually changing your life. That's actually

800
04:00:26.360 --> 04:00:30.159
changing the way you're going to feel not just now,

801
04:00:31.959 --> 04:00:38.799
but tomorrow and the next day. As your health improves,

802
04:00:42.399 --> 04:00:49.719
not just your physical health, but your mental health. Things

803
04:00:50.120 --> 04:00:55.319
that used to bother you in the past, for some reason,

804
04:00:56.520 --> 04:01:04.719
no longer have the effect that used to because something

805
04:01:04.879 --> 04:01:15.959
has changed deep within you. Maybe things that used to

806
04:01:18.239 --> 04:01:27.680
cause you to feel anger no longer have that power

807
04:01:30.559 --> 04:01:35.639
to control you the way they seem to be able

808
04:01:35.719 --> 04:01:46.639
to before. As you realize that you're the one who

809
04:01:46.799 --> 04:02:01.120
decides what affects you, You're the one who decides to

810
04:02:01.360 --> 04:02:14.200
feel relaxed and calm when you choose to enjoy noticing

811
04:02:15.319 --> 04:02:29.920
these natural developments of healing continuing to grow and improve

812
04:02:30.319 --> 04:02:41.319
your life day by day, including of course, your ability

813
04:02:43.399 --> 04:02:58.520
to relax so much easier than sleeping. It's the most

814
04:02:58.799 --> 04:03:09.760
natural thing in the world to you, because falling asleep

815
04:03:10.000 --> 04:03:18.319
is something that you've done so many times in your life,

816
04:03:21.559 --> 04:03:25.600
and you know that you were born, as we all were,

817
04:03:26.440 --> 04:03:37.760
with the ability to fall asleep naturally. We're born with

818
04:03:38.280 --> 04:03:50.719
that ability to just drift off into a deep, healing sleep,

819
04:03:56.680 --> 04:04:01.319
even when we're kids. Sometimes as we'll fall asleep and

820
04:04:01.440 --> 04:04:06.159
we don't even want to try to take us stay awake.

821
04:04:07.520 --> 04:04:10.959
Maybe it's a birthday in the morning, or it's Christmas

822
04:04:11.159 --> 04:04:14.959
or holiday or something we look forward to. We don't

823
04:04:14.959 --> 04:04:19.600
want to go to sleep. But the more we want

824
04:04:19.639 --> 04:04:24.799
to stay awake, the more we just start to drift.

825
04:04:28.959 --> 04:04:33.479
And the more you fight drifting or try to stop

826
04:04:33.559 --> 04:04:39.040
yourself and drift in asleep, the deeper and stronger that

827
04:04:39.319 --> 04:04:50.719
drifting becomes. Because we're born not just with the need

828
04:04:52.040 --> 04:05:01.200
to relax deeply and to naturally fall asleep. It's our birthright,

829
04:05:04.600 --> 04:05:14.959
it's part of our DNA, and sometimes as we get

830
04:05:15.040 --> 04:05:28.959
older in life, perhaps at times we have forgotten relaxing completely.

831
04:05:30.680 --> 04:05:44.040
It's not only a wonderfully pleasant experience, it's also really easy.

832
04:05:55.440 --> 04:06:02.920
It's very very easy to let go, because that's all

833
04:06:03.000 --> 04:06:17.360
it is, is just deciding to let go. And when

834
04:06:17.479 --> 04:06:25.280
you press the play button on my recordings, you have

835
04:06:25.520 --> 04:06:36.079
given permission from my voice to elect you. When you

836
04:06:36.200 --> 04:06:41.399
press that play button, you have given me permission for

837
04:06:41.559 --> 04:06:55.639
my words to effect. You're in a positive, only a

838
04:06:55.799 --> 04:07:17.120
positive way, opening up your mind to useful and healing

839
04:07:18.680 --> 04:07:34.760
suggestions that can have such an amazing effect on how

840
04:07:34.879 --> 04:07:47.000
you feel right now as well. As those changes that

841
04:07:47.319 --> 04:07:57.319
continue long after the recording ends, those changes within you

842
04:08:00.159 --> 04:08:12.879
that continue to flourish and grow, transforming your life in

843
04:08:13.479 --> 04:08:25.399
a positive, beautiful way, allowing you to move forward in

844
04:08:25.520 --> 04:08:32.040
your life in the direction that you choose for yourself.

845
04:08:41.159 --> 04:08:53.159
And this feeling, this feeling that you can experience of safety, comfort, calmness,

846
04:09:00.959 --> 04:09:14.879
just feels so nice. It's such a healthy place to be,

847
04:09:22.799 --> 04:09:36.600
and that positivity grows within you each and every day.

848
04:09:39.639 --> 04:09:49.440
Moving forward, you're going to find that you're more relaxed

849
04:09:51.799 --> 04:10:04.120
physically and in your mind is more relaxed. And it's

850
04:10:04.200 --> 04:10:09.719
not that you're thinking slower. It's just that your mind

851
04:10:09.840 --> 04:10:21.719
will be less clogged up with unnecessary negativity because from

852
04:10:21.799 --> 04:10:32.079
now on, your mind rejects negativity. From now on, you're

853
04:10:32.159 --> 04:10:42.959
going to start noticing when negativity arises and you can

854
04:10:43.159 --> 04:10:57.079
just say stop, stop, and that negativity will turn around

855
04:10:57.719 --> 04:11:17.079
and leave you alone. Stop and then negativity would disappear.

856
04:11:25.239 --> 04:11:31.719
And as you notice that you feel way more relaxed

857
04:11:33.159 --> 04:11:48.479
than you probably expected, you can now congratulate yourself because

858
04:11:48.680 --> 04:11:55.079
you're the person that has done this. You are the

859
04:11:55.239 --> 04:12:00.959
one that has opened your mind up to the simple facts.

860
04:12:04.360 --> 04:12:09.399
You can feel more relaxed in your body and in

861
04:12:09.559 --> 04:12:21.559
your mind. You've opened your mind up to the birthright

862
04:12:21.719 --> 04:12:30.280
of being able to just fall asleep easily when you choose.

863
04:12:39.000 --> 04:12:46.159
And that's a nice feeling. Don't you think it feels nice?

864
04:12:46.280 --> 04:12:55.600
Doesn't it? To feel calm? All the healing energy is

865
04:12:55.719 --> 04:13:06.600
spreading through your body in your mind to spend time

866
04:13:08.920 --> 04:13:24.840
a special place where negativity can no longer enter. Negativity

867
04:13:25.000 --> 04:13:34.000
is banned. It's bad, it's not allowed entry. Doesn't it doesn't.

868
04:13:34.079 --> 04:13:42.479
This doesn't deserve to be here, doesn't belong here. Negativity

869
04:13:42.719 --> 04:13:56.879
has no place in your life, which makes room for

870
04:13:57.239 --> 04:14:28.719
more comfort, more healing, more relaxation, more peace. It feels nice,

871
04:14:28.840 --> 04:14:54.079
doesn't it. Just let go with everything. I'm gonna count

872
04:14:54.200 --> 04:15:02.360
down now from twenty down to one. You can continue

873
04:15:02.600 --> 04:15:12.920
to relax. If you choose, you can drift to sleep

874
04:15:16.559 --> 04:15:27.920
with every number hear me say, you can fill twice

875
04:15:28.079 --> 04:15:35.079
is relaxed, or if you choose you can fill twice

876
04:15:35.680 --> 04:17:57.159
sleeping now twentyeteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twove, eleven, ten, nine, eight, seven, six, five.

877
04:18:04.079 --> 04:18:42.719
Oh oh, this is your time to just take a break,

878
04:18:47.319 --> 04:18:58.399
your time to relax, to allow your mind to slow down,

879
04:19:07.079 --> 04:19:21.120
to give yourself permission to take a break from everything.

880
04:19:26.000 --> 04:19:30.360
Ensure the only person that can make that decision.

881
04:19:33.200 --> 04:19:33.920
You're the only.

882
04:19:33.840 --> 04:19:42.000
Person that can actually tell your mind to just relax,

883
04:19:50.120 --> 04:20:05.719
to just take some time off so that you can

884
04:20:06.479 --> 04:20:11.920
focus on your body, getting in touch with how you

885
04:20:12.079 --> 04:20:29.120
feel physically. And in the process of this body scanned,

886
04:20:29.360 --> 04:20:39.840
where you focus on different parts of your body, those

887
04:20:40.120 --> 04:20:47.280
parts that you focus on and observe. Even though you're

888
04:20:47.399 --> 04:20:56.200
not purposely requesting for those parts of your body to relax,

889
04:20:58.440 --> 04:21:04.799
it's kind of expected. You expect when you listen to

890
04:21:04.959 --> 04:21:17.639
my voice to feel more relaxed naturally, because when you're

891
04:21:17.719 --> 04:21:27.920
listening to me, your attention is focused on my words,

892
04:21:32.879 --> 04:21:43.760
and as my words guide you to focus on those

893
04:21:44.000 --> 04:22:02.120
parts of your body, your focus increases, which actually calms

894
04:22:02.319 --> 04:22:22.399
your mind. And when your mind calms down, your body relaxes.

895
04:22:29.920 --> 04:22:51.840
And when your body calms down, your mind relaxes. And

896
04:22:52.959 --> 04:22:59.920
though I have not really started to focus on your body,

897
04:23:03.000 --> 04:23:14.040
you can already feel that healing energy spreading through your body,

898
04:23:18.959 --> 04:23:33.239
pushing out stress and tension, healing all the parts of

899
04:23:33.360 --> 04:23:43.120
your body, including your skin, your bones, your blood, all

900
04:23:43.200 --> 04:23:47.719
of your organs inside your body, all of the muscles,

901
04:23:49.120 --> 04:23:56.239
all of the fat, all of everything, every hair on

902
04:23:56.360 --> 04:24:09.799
your body is filled with that healing energy. And when

903
04:24:09.840 --> 04:24:26.879
your brain fills without healing energy, the feeling of comfort,

904
04:24:28.440 --> 04:24:54.600
relaxation increases deeply increases in a way that your mind

905
04:24:58.159 --> 04:25:11.719
starts to fill perhaps bit drowsing because it's not needed,

906
04:25:15.120 --> 04:25:31.360
and it may start to drift if that's what's needed.

907
04:25:34.520 --> 04:25:39.120
So if you're listening to this and what you need

908
04:25:39.399 --> 04:25:42.440
is deep relaxation, that's what you get.

909
04:25:44.639 --> 04:25:46.120
If what you need is.

910
04:25:47.799 --> 04:25:57.520
To fall asleep naturally easily, that's your mind drifts. That's

911
04:25:57.760 --> 04:26:12.719
also happen because by pressing a play button on the

912
04:26:12.840 --> 04:26:20.120
podcast and listening to me, give permission of your body

913
04:26:20.319 --> 04:26:32.239
and your mind. In fact, you give the command to

914
04:26:32.360 --> 04:26:43.319
your body and your mind to relax deeply and to

915
04:26:43.520 --> 04:26:52.920
drift off to sleep if that's what you want or need.

916
04:27:00.559 --> 04:27:06.239
And as I focus on the different parts of your body,

917
04:27:11.239 --> 04:27:15.239
you may start to just drift.

918
04:27:19.360 --> 04:27:20.479
And then you come back.

919
04:27:20.399 --> 04:27:25.600
Again and you hear me talkin and I'm focusing on

920
04:27:25.760 --> 04:27:38.120
a different part of your body, you may find yourself drifting.

921
04:27:40.920 --> 04:27:48.719
Being to realize you're drifting. Until you start drifting, you're

922
04:27:48.719 --> 04:27:55.639
a laugh again to my voice. Focusing on a different

923
04:27:55.760 --> 04:28:06.239
part of your body, starts to relaxe deeper because that drifting,

924
04:28:07.840 --> 04:28:20.239
it's basically here already in the sleep zone. And the

925
04:28:20.360 --> 04:28:25.680
more you drift, but the longer you drift, the longer

926
04:28:25.760 --> 04:28:41.000
you drift. Eventually that drifting continues into sleep, and that's

927
04:28:41.079 --> 04:28:50.239
the last you remember until you wake up in your

928
04:28:50.280 --> 04:28:55.680
own time, when you experienced the wire amount of sleep

929
04:28:56.559 --> 04:29:04.520
for you, because when you do, and if you don't

930
04:29:04.719 --> 04:29:23.120
fall asleep, it's extremely pleasant. So relaxing, so deep sleep,

931
04:29:33.239 --> 04:29:40.520
I feel so nice to relax since in your own

932
04:29:40.719 --> 04:29:49.920
body and mind, if you feel that hearing energy is

933
04:29:50.159 --> 04:30:16.879
spreading through you, relaxing so deeply, axing sight. Start to

934
04:30:17.159 --> 04:30:42.399
focus on your eyes, move down to Joe, down to back,

935
04:30:49.879 --> 04:32:22.040
your shoulders as chest ups, your legs, faint, your sides,

936
04:32:44.079 --> 04:32:59.920
spreading gray side your body feeding you up. Now it's

937
04:33:00.120 --> 04:33:09.919
focus again on parts of your body. Focus in this

938
04:33:10.159 --> 04:33:20.880
time on your forehead. Now on your mouth, your lips,

939
04:33:22.880 --> 04:33:42.799
your tongue, a whole of your mouth. Focus on your fingers.

940
04:33:48.200 --> 04:33:52.759
Maybe you could move your fingers a little bits. You

941
04:33:52.919 --> 04:34:08.520
can focus on each one individually, both hands, and even

942
04:34:08.599 --> 04:34:12.279
though it should focus on both of your hands. Now

943
04:34:14.000 --> 04:34:22.319
they almost seemed to just melt into one. Where is

944
04:34:22.360 --> 04:34:30.279
your right hand starting left hand and a masked as

945
04:34:30.319 --> 04:34:47.599
if just mixed together. Now focusing on your knees, just

946
04:34:48.159 --> 04:35:10.560
noticing how your knees hell. Now you said you almos,

947
04:35:13.400 --> 04:35:28.520
like you said, by feowers, just obside the faith of

948
04:35:29.000 --> 04:35:55.119
alms like you said.

949
04:35:56.560 --> 04:37:07.319
I'm sorry, opsis, it's a coup of sex sections.

950
04:38:09.439 --> 04:38:10.639
Can I just say.

951
04:38:12.840 --> 04:39:13.119
Now you tis you faint? You ties feel now nine

952
04:39:13.200 --> 04:39:39.240
too sent how you exire body fails not to sin

953
04:39:46.400 --> 04:40:24.119
your mind feels now lett him go, lett him go.

954
04:40:32.240 --> 04:41:04.040
Let's h go everything, letting go, lett him go, letting

955
04:41:04.720 --> 04:41:31.000
go h everything everything. I'm going to start now, and

956
04:41:31.319 --> 04:41:33.479
I'd like you just, first of all, just to see

957
04:41:33.520 --> 04:41:41.720
yourself lying down on the message table, lying on your front.

958
04:41:42.959 --> 04:41:50.919
Your head is supported, your arms are supported, and you

959
04:41:51.000 --> 04:41:57.680
feel comfortable and breathing. It's really easy, and you feel

960
04:42:01.159 --> 04:42:04.159
you feel confident in how you look as well. So

961
04:42:04.599 --> 04:42:08.720
there's none of that issue of body problems or shyness

962
04:42:09.639 --> 04:42:17.759
because I'm a professional and this is a therapy session,

963
04:42:18.599 --> 04:42:25.959
so none of that stuff matters on whatsoever. This is

964
04:42:26.040 --> 04:42:33.319
about you. This is about how you feel and how

965
04:42:34.159 --> 04:42:41.360
you can enjoy that sense of comfort and relaxation that

966
04:42:41.520 --> 04:42:48.720
comes from letting go and allowing my hands my fingers

967
04:42:49.240 --> 04:43:00.840
to relax you by messaging your body. So I want

968
04:43:00.880 --> 04:43:05.840
to start off just by placing my hands on the

969
04:43:05.880 --> 04:43:10.360
back of your head, just gently, just so you can

970
04:43:10.520 --> 04:43:19.400
feel my hands feel like really on you. So you

971
04:43:19.479 --> 04:43:21.720
can maybe feel the warmth of my hands on the

972
04:43:21.799 --> 04:43:27.520
back of your head. With my hands to the side

973
04:43:27.560 --> 04:43:32.159
of your head, not pressing, but just holding that very gently,

974
04:43:35.119 --> 04:43:38.119
maybe over your ears, and a little bit on your face,

975
04:43:39.360 --> 04:43:44.599
just so you can feel my hands so you can

976
04:43:44.680 --> 04:43:46.360
become accustomed.

977
04:43:47.319 --> 04:43:47.720
To them.

978
04:43:56.360 --> 04:43:58.560
And now put my hands on the back of your

979
04:43:58.599 --> 04:44:06.040
head again and le let them slide down onto the

980
04:44:06.080 --> 04:44:23.080
back of your neck. You can feel my hands gently

981
04:44:23.319 --> 04:44:30.279
stroking the back of your neck to start with, just

982
04:44:30.360 --> 04:44:34.400
so you can get used to the feeling of my

983
04:44:34.599 --> 04:44:42.560
hands on your skin, get accustomed to realize that you're

984
04:44:42.680 --> 04:44:52.560
safe and it's all good, it's all fine. And I

985
04:44:52.680 --> 04:44:56.919
want to start gently messaging the muscles in the back

986
04:44:56.959 --> 04:45:12.680
of your neck with both hands. Now, this is a

987
04:45:12.799 --> 04:45:19.799
very trusting situation, really, because our next is so fragile,

988
04:45:21.119 --> 04:45:24.560
and to have someone have their hands around your neck

989
04:45:25.319 --> 04:45:30.720
in that way can sometimes be problematic for people which

990
04:45:30.759 --> 04:45:35.080
is why messages are quite good, because it allows you

991
04:45:35.200 --> 04:45:49.279
to relax and to get in touch with trust, to

992
04:45:49.400 --> 04:46:02.200
feel peaceful and calm. A message the sides of your

993
04:46:02.279 --> 04:46:11.720
neck gently moving from the bottom of your neck. It

994
04:46:11.799 --> 04:46:14.599
would be sort of near where your shoulders start, I guess,

995
04:46:15.479 --> 04:46:21.959
all the way up to your jaw, your ears, kind

996
04:46:21.959 --> 04:46:27.520
of area on the side of your neck. Of course,

997
04:46:27.560 --> 04:46:30.080
it's a lot longer than the front of your neck.

998
04:46:43.040 --> 04:46:50.159
And message in the back of your neck, especially that

999
04:46:50.360 --> 04:46:59.799
area where perhaps we hold tension, and there's that area's message.

1000
04:47:00.200 --> 04:47:04.240
You can actually feel a sense of release in the

1001
04:47:04.319 --> 04:47:12.200
back of your neck and maybe you can breathe it

1002
04:47:12.319 --> 04:47:18.279
out as well. Notice how it feels. Notice how you feel.

1003
04:47:28.159 --> 04:47:31.759
They're moving down to that area between your neck and

1004
04:47:31.840 --> 04:47:41.959
your shoulders, that musty area, starting to message that area

1005
04:47:42.080 --> 04:47:46.360
on both sides. I mean, this would be the area

1006
04:47:46.520 --> 04:47:49.040
that a lot of people would message if they were

1007
04:47:49.119 --> 04:47:54.040
going to give you, like a shoulder message. Even that's

1008
04:47:54.439 --> 04:47:57.880
not technically the shoulders, but it's all the muscles that

1009
04:47:58.040 --> 04:48:04.200
lead to the shoulders from the neck and a game

1010
04:48:04.360 --> 04:48:11.360
that can hold tension and stress and when massaged sometimes

1011
04:48:11.439 --> 04:48:18.439
a nice deep message is useful and you decide how

1012
04:48:18.680 --> 04:48:36.599
deep that message is, and just allow my knuckles just

1013
04:48:36.720 --> 04:48:40.840
to dig in to get to those muscles and to

1014
04:48:41.119 --> 04:48:50.919
really relaxed and all the time and being firm yet

1015
04:48:51.360 --> 04:49:10.680
gentle with you and just stroking down the area to

1016
04:49:10.840 --> 04:49:16.799
your actual shoulders, moving to the muscles of your shoulders,

1017
04:49:22.799 --> 04:49:27.560
and maybe initially just pulling up the shoulders a little

1018
04:49:27.599 --> 04:49:31.040
bit off the table, just to give you a little

1019
04:49:31.080 --> 04:49:41.479
bit of a stretch, but very gently. And you've got

1020
04:49:41.560 --> 04:49:45.119
the muscles at the front of your shoulders, the sides

1021
04:49:45.360 --> 04:49:55.959
and the back. Again, this is a part that can

1022
04:49:56.080 --> 04:50:01.279
really take quite a bit of pressure, quite a bit

1023
04:50:01.319 --> 04:50:11.560
of needing if if you wish to really release the

1024
04:50:11.759 --> 04:50:20.040
tension to really get into those muscles, and you can

1025
04:50:20.159 --> 04:50:24.360
let your fingers in there make you feel really nice.

1026
04:50:26.279 --> 04:50:33.840
Sometimes just being stroked gently or being massaged quite strongly

1027
04:50:37.639 --> 04:50:46.919
can all be beneficial to the real oversation with the

1028
04:50:47.040 --> 04:50:59.919
muscles in your shoulders. Now, as you've moved down your

1029
04:51:00.240 --> 04:51:10.400
arms were doing one arm at a time, starting with

1030
04:51:10.520 --> 04:51:20.799
your right arm. What I do is I just lift

1031
04:51:20.880 --> 04:51:23.799
your arm up, just hold it to the side of

1032
04:51:23.919 --> 04:51:31.959
you that way still be attached, and I just message

1033
04:51:33.520 --> 04:51:46.240
the tops of your arms all the way down to

1034
04:51:46.400 --> 04:52:13.200
your forearms into your wrists, gently messaging that part, the

1035
04:52:13.400 --> 04:52:16.840
softer part, which is the under part of the arm,

1036
04:52:19.959 --> 04:52:23.639
which leads to the crease in your rowbo the inside.

1037
04:52:25.119 --> 04:52:39.439
It's much more sensitive skin. Sometimes just having that stroked

1038
04:52:42.840 --> 04:52:59.599
feel really nice, pleasurable and relaxing. Now moving down to

1039
04:52:59.720 --> 04:53:12.080
your my hand, just holding your hand in both of

1040
04:53:12.200 --> 04:53:22.279
my hands, just pressing gently on the back of your hand,

1041
04:53:24.599 --> 04:53:36.080
stretching your fingers ever slightly at the same time pressing

1042
04:53:36.200 --> 04:53:49.560
down and messaging each finger, and then starting to massage

1043
04:53:49.639 --> 04:54:02.560
the palms of the hand. Just turning the hand, stretching

1044
04:54:02.680 --> 04:54:12.200
it gently, and actually having your hand held can really

1045
04:54:12.360 --> 04:54:19.840
be an emotional experience sometimes, even if it is a stranger,

1046
04:54:21.840 --> 04:54:26.200
someone you don't know very well, like a massage person

1047
04:54:26.479 --> 04:54:40.240
or a therapist. Maybe because it's intimate, you can feel nice,

1048
04:54:42.880 --> 04:54:53.159
you can feel safe. And as I put that right

1049
04:54:53.439 --> 04:55:02.000
arm back down where it was, do the same with

1050
04:55:02.119 --> 04:55:15.400
your left arm, exactly the same, massaging the muscles in

1051
04:55:15.520 --> 04:55:23.759
your arm all the way down to your rest, stroking

1052
04:55:23.840 --> 04:55:33.319
the inside of your arm, just being gentle or as

1053
04:55:33.599 --> 04:55:47.080
firm as you require, and then massaging your left hand,

1054
04:55:53.639 --> 04:56:02.919
stretching the fingers gently, message in the palm of your

1055
04:56:03.040 --> 04:56:43.520
left hand. You feel so so relaxing, so comforting, and

1056
04:56:43.639 --> 04:56:54.200
I'll just rest your left arm back down the start

1057
04:56:55.400 --> 04:57:06.279
message your back, the biggest part your body, starting at

1058
04:57:06.319 --> 04:57:13.240
the top, starting again where he already have been, the

1059
04:57:13.479 --> 04:57:18.400
area at the top in between your shoulders, near your neck.

1060
04:57:20.159 --> 04:57:24.599
Going back and massage in the area again, but this

1061
04:57:24.919 --> 04:57:38.479
time moving downwards, taking it downward. Stroke to the middle

1062
04:57:38.520 --> 04:57:47.040
of your back, working from the outside inwards, massaging that

1063
04:57:49.319 --> 04:58:01.799
your back, but the outside of your back parts where

1064
04:58:01.799 --> 04:58:14.639
your arms will maybe rest against, almost the path that

1065
04:58:14.799 --> 04:58:30.639
connects your front to your back. Just messaging down firmly

1066
04:58:31.959 --> 04:58:39.720
but gently, as firm as you want, moving down and

1067
04:58:41.319 --> 04:58:44.279
moving across a little bed, moving all the way down again,

1068
04:58:45.680 --> 04:58:58.360
be very gentle yet firm as you choose. Eventually you

1069
04:58:58.599 --> 04:59:03.200
get to the spine. We can message the muscles and

1070
04:59:03.560 --> 04:59:07.040
either side of your spine from the top of your

1071
04:59:07.159 --> 04:59:19.080
neck all the way down to your lower back. We

1072
04:59:19.159 --> 04:59:25.360
can do that a few times. Sometimes people would use

1073
04:59:28.240 --> 04:59:32.279
the knuckle or the you know, two fingers and just

1074
04:59:34.000 --> 04:59:38.599
go either side of the spine, almost just push down.

1075
04:59:39.439 --> 04:59:41.759
You're all the way down to the bottom of the spine,

1076
04:59:43.400 --> 04:59:53.080
each time releasing tension and opening up the body, stretching

1077
04:59:54.240 --> 05:00:01.159
your body so that you feel more relaxed but at

1078
05:00:01.200 --> 05:00:17.479
the same time rejuvenated. And now I'm going to move

1079
05:00:17.639 --> 05:00:25.919
to one side, to your right side, and from the

1080
05:00:26.000 --> 05:00:31.479
bottom of your ribs to your pelvis, I'm going to

1081
05:00:31.599 --> 05:00:38.279
massage that area of your back. I'll stretch over the

1082
05:00:38.360 --> 05:00:43.119
other side and I will pull the muscles gently and

1083
05:00:43.360 --> 05:00:48.159
massage and push from one end that side or the

1084
05:00:48.200 --> 05:00:53.200
way to my side to the middle of fact to

1085
05:00:53.240 --> 05:00:58.439
where your spine is massaging that side of your spine

1086
05:01:00.119 --> 05:01:05.279
the opposite side to where I'm standing. It's almost like

1087
05:01:05.520 --> 05:01:13.520
kneading bread. There's that big area which is firm yet

1088
05:01:14.520 --> 05:01:23.400
lots there to message. Potentially one of the most important

1089
05:01:23.439 --> 05:01:30.599
places to actually have a message, because you really feel it.

1090
05:01:32.520 --> 05:01:37.520
You really feel the release and the pleasure of having

1091
05:01:37.639 --> 05:01:45.119
your lower back massaged. It releases so much from your

1092
05:01:45.159 --> 05:01:55.200
body that's not useful, starting a healing process which will

1093
05:01:55.279 --> 05:02:08.360
continue long after this recording is over. The message in

1094
05:02:08.439 --> 05:02:11.599
this part of your body not only feels really good

1095
05:02:12.319 --> 05:02:17.360
for you, it's actually fun to do because it is,

1096
05:02:17.880 --> 05:02:22.880
as I said, like kneading bread. It's a part that

1097
05:02:22.959 --> 05:02:28.200
you can really get hold of and really message deeply.

1098
05:02:30.479 --> 05:02:40.680
If that's your choice, they're not going to move over

1099
05:02:40.799 --> 05:02:43.080
to the other side of your body and do the

1100
05:02:43.240 --> 05:02:55.040
same with the opposite part. I can lawer back kneading

1101
05:02:55.240 --> 05:03:03.720
and messaging from your sides or way to the middle

1102
05:03:03.759 --> 05:03:12.159
of your back where your spine is pressing and kneading

1103
05:03:17.400 --> 05:03:22.759
firm and gentle at the same time. It feels so

1104
05:03:23.560 --> 05:03:36.720
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1105
05:03:36.880 --> 05:03:47.240
mixed together. Plus there's that feeling from your stomach as

1106
05:03:47.240 --> 05:03:52.040
it's being stretched. Even though you're in your stomach now,

1107
05:03:52.680 --> 05:03:56.439
you can feel it being stretched because that whole area

1108
05:03:56.599 --> 05:04:07.639
is connected to your stomach. Now we're going to move

1109
05:04:07.959 --> 05:04:12.720
or move further up to your top of your body

1110
05:04:13.360 --> 05:04:21.240
and we do the same this time starting with your

1111
05:04:21.360 --> 05:04:27.319
upper back. Put my hands forward over and massive massage

1112
05:04:27.400 --> 05:04:34.279
in that area up to your spine, from the side

1113
05:04:34.360 --> 05:04:38.319
of your body up to your spine. So some of

1114
05:04:38.400 --> 05:04:45.439
that message area, that muscle tissue or whatever fatty tissue

1115
05:04:45.479 --> 05:04:51.080
even will be possibly from your chest because it's all connected.

1116
05:04:51.240 --> 05:04:57.639
The chest and the back connect together. I'm going to

1117
05:04:57.680 --> 05:05:02.680
be massaging and just pulling some of that skin from

1118
05:05:02.720 --> 05:05:11.799
your side up and massage in that area of your

1119
05:05:11.919 --> 05:05:20.360
upper back all the way to your spine. And then

1120
05:05:20.400 --> 05:05:23.159
I'll move down a bit and I'll continue with the

1121
05:05:23.279 --> 05:05:30.680
middle of your back, doing exactly the same thing as gentle,

1122
05:05:31.040 --> 05:05:44.159
as deep as you choose. Now, I'll move or the

1123
05:05:44.279 --> 05:05:49.080
other side again and do the exact same thing with

1124
05:05:49.319 --> 05:05:53.439
the top of your back on the other side, from

1125
05:05:58.560 --> 05:06:07.279
pretty much underneath your mare you really to your spine,

1126
05:06:12.400 --> 05:06:19.240
and then continuing that all the way down, including your

1127
05:06:19.319 --> 05:06:36.599
lower your middle of your back. I'm gonna go to

1128
05:06:36.759 --> 05:06:43.400
your thighs, the backs of your thighs, and the sides

1129
05:06:43.479 --> 05:06:53.080
of your thighs, starting with your right leg. Massage in

1130
05:06:54.439 --> 05:07:03.639
the back and the sides of your thighs gently and firmly.

1131
05:07:05.759 --> 05:07:09.200
There's a lot of muscles there. It's an area that

1132
05:07:09.319 --> 05:07:13.479
can be very tense at times and maybe needs a

1133
05:07:13.560 --> 05:07:16.000
little bit more pressure than the rest of the body

1134
05:07:17.080 --> 05:07:24.759
that's up to you. You can gently stroke the back

1135
05:07:27.599 --> 05:07:31.919
of your legs where you know, opposite your knee joint

1136
05:07:33.240 --> 05:07:46.159
or underneath your knee joint, very sensitive, gentle area. And

1137
05:07:46.200 --> 05:07:53.520
then working down to your calf muscles, Massage in your

1138
05:07:53.599 --> 05:08:02.959
calf muscles thoroughly and deeply, if you choose, using both

1139
05:08:03.119 --> 05:08:22.080
hands fingers digging deep to your ankles and the back

1140
05:08:22.200 --> 05:08:28.799
of your back of your ankles, just generly message in

1141
05:08:28.919 --> 05:08:41.119
that area, maybe lifting the leg and stretching a little bit.

1142
05:08:51.279 --> 05:09:06.439
Moving to the right foot, massage in the bottom of

1143
05:09:06.479 --> 05:09:20.880
your feet and the sides of your feet gently but

1144
05:09:21.880 --> 05:09:32.720
firm enough so they don't tickle, and just allow the

1145
05:09:32.880 --> 05:09:38.759
pleasure that you get from heaving your feet message to

1146
05:09:38.919 --> 05:09:45.560
just overtake you as I continue to message your feet,

1147
05:09:48.000 --> 05:09:55.919
the bottoms of your feet, the sides, your arches, your heel.

1148
05:09:58.400 --> 05:10:00.599
You can put a lot of pressure into your heel

1149
05:10:01.439 --> 05:10:06.400
and it feels amazing, Yet the arches need to be

1150
05:10:06.520 --> 05:10:18.200
a bit more gentle. Stretching your toes gently and massage

1151
05:10:18.319 --> 05:10:24.319
in the bottoms of your toes with my fingers, each

1152
05:10:24.439 --> 05:10:38.080
one individually. Moving over to the left leg to do

1153
05:10:38.279 --> 05:10:47.000
exactly the same thing, starting at the top of the thighs,

1154
05:10:49.240 --> 05:10:51.759
work in the back of the thighs and the sides,

1155
05:10:53.400 --> 05:11:03.799
massaging deeply and gently the whole area, working all the

1156
05:11:03.880 --> 05:11:16.680
way down. And this is an area that maybe you

1157
05:11:16.759 --> 05:11:25.119
could like to spend more time relaxing and messaging. Perhaps

1158
05:11:26.040 --> 05:11:30.880
if you wanted, I could make a future recording. Wants

1159
05:11:30.880 --> 05:11:39.720
spend more time on one particular area. As you move

1160
05:11:39.880 --> 05:11:52.560
down to your calf muscles, massagy and your calf muscles

1161
05:11:54.080 --> 05:12:07.959
firmly and gently move down your ankle into your feet,

1162
05:12:09.840 --> 05:12:15.560
Massage in the backs of your feet, the bottoms of

1163
05:12:15.639 --> 05:12:25.639
your feet, stretching your toes and message in each toe individually,

1164
05:12:28.240 --> 05:12:34.119
and that feeling of pleasure and release. The experience when

1165
05:12:34.159 --> 05:12:52.560
you're having your feet and massaged feels really good. Now,

1166
05:12:56.080 --> 05:12:59.919
she turn over in your mind. Laying on your back,

1167
05:13:07.520 --> 05:13:13.279
I'm just going to start again with your neck area

1168
05:13:20.240 --> 05:13:27.919
in your shoulders, just to get back in touch with

1169
05:13:28.080 --> 05:13:45.159
that area. Un As we move up, I can clean

1170
05:13:45.279 --> 05:13:49.840
my hands, make them more fresh, because now I'm going

1171
05:13:49.880 --> 05:13:59.479
to message your face simply starting off with your forehead.

1172
05:14:06.240 --> 05:14:12.439
Your eyes are closed, you can just stretch your eyes

1173
05:14:12.720 --> 05:14:24.000
a little bit, pushing up on your eyebrows, just messaging

1174
05:14:24.200 --> 05:14:36.479
around your scalp, massaging down your cheeks, around your ears,

1175
05:14:39.639 --> 05:14:48.680
into your chaw chiply the side of your neck.

1176
05:14:52.599 --> 05:14:52.840
Chin.

1177
05:15:00.200 --> 05:15:00.520
Hmmm.

1178
05:15:04.159 --> 05:15:11.840
They're just moving down from your neck down to your chest,

1179
05:15:15.639 --> 05:15:19.680
starting by message in the very top of your chest

1180
05:15:23.479 --> 05:15:28.720
where the collar bone is. Give a side of the collarbone,

1181
05:15:37.159 --> 05:15:40.400
and then just message in the hole of the chest

1182
05:15:49.599 --> 05:16:01.639
moving the chest around because it's quite a large area.

1183
05:16:03.599 --> 05:16:11.040
You can move from one side to the next, moving

1184
05:16:11.439 --> 05:16:22.400
my hands underneath pretty much where your arms are, stretching up,

1185
05:16:24.599 --> 05:16:27.639
stretching some of the muscles of your back in the process,

1186
05:16:32.919 --> 05:16:41.560
moving up over your chest and then moving down again.

1187
05:16:54.279 --> 05:16:59.759
They're laying my hands, They're just message gently and slide

1188
05:17:00.159 --> 05:17:06.639
down towards your stomach, starting in the middle of your chest,

1189
05:17:10.119 --> 05:17:16.919
and then gradually my heads moving apart and massaging and

1190
05:17:17.159 --> 05:17:26.639
sliding at the same time, moving down to just below

1191
05:17:26.720 --> 05:17:44.919
your d cage, moving down, then massaging up again, giving

1192
05:17:45.000 --> 05:17:53.040
your chest all the attention. Then it needs to feel

1193
05:17:53.319 --> 05:18:05.599
completely relaxed, remembering that I'm also going to be focusing

1194
05:18:06.439 --> 05:18:11.720
on your sides as well, an area that really doesn't

1195
05:18:11.840 --> 05:18:18.919
get much attention, that feels really good when it's massaged.

1196
05:18:23.840 --> 05:18:27.880
Just stroking my hands down the sides of your body,

1197
05:18:31.680 --> 05:18:35.080
just below your arms, all the way down to your hips.

1198
05:18:44.720 --> 05:18:50.560
Now moving to your stomach area. I'm going to stand

1199
05:18:50.720 --> 05:18:53.200
on one side of you like I did when I

1200
05:18:53.240 --> 05:18:58.680
did your luwer back. I'm gonna do a similar process,

1201
05:19:00.200 --> 05:19:15.000
stretching the muscles from your side, gently massaging from one

1202
05:19:15.159 --> 05:19:23.680
side to the next, move in the whole area from

1203
05:19:23.759 --> 05:19:27.599
below your ribs all the way down to below your

1204
05:19:27.639 --> 05:19:37.479
belly button, and then move around to the other side

1205
05:19:37.520 --> 05:19:53.000
of you and repeat that process of relaxing deeply, calmly.

1206
05:19:56.159 --> 05:20:03.319
You feel loose, you feel free. And there's something about

1207
05:20:03.439 --> 05:20:08.319
having your stomach message that's different from any other part

1208
05:20:11.799 --> 05:20:16.319
because we do have a tendency of holding a different

1209
05:20:16.479 --> 05:20:20.479
kind of stress in our stomach that we may not

1210
05:20:20.639 --> 05:20:31.639
be aware of. There's an now message your stomach. In

1211
05:20:31.759 --> 05:20:38.840
front of your stomach, they can circles around your belly,

1212
05:20:38.880 --> 05:20:54.759
buttom thing going the other way around. The gentleness and

1213
05:20:54.840 --> 05:21:06.400
a freedom that comes from feeling how your feeling. As

1214
05:21:06.479 --> 05:21:13.439
I now move down the tops of your thighs, muscles,

1215
05:21:14.040 --> 05:21:19.119
massaging them, and I can do this two legs at

1216
05:21:19.159 --> 05:21:29.799
the same time, pressing down, massaging deeply those muscles in

1217
05:21:29.880 --> 05:21:39.159
your thighs, the front of your thighs, and moving down

1218
05:21:39.439 --> 05:21:50.799
to your knees, gently massaging your knees, sliding down your shins,

1219
05:21:52.959 --> 05:22:01.680
putting pressure on either side of your shin gently but firmly,

1220
05:22:05.840 --> 05:22:15.520
moving down to your ankles, stroking the tops of your feet,

1221
05:22:21.680 --> 05:22:27.080
and then with each foot in each hand, just gently

1222
05:22:27.319 --> 05:22:35.639
messaging the hole of the foot the top, the bottom,

1223
05:22:36.400 --> 05:22:44.680
your heel, your ankle, your toes, messaging every part of

1224
05:22:44.799 --> 05:22:54.560
your feet feels so good. Just to let go and

1225
05:22:54.840 --> 05:23:19.720
enjoy the process. Enjoy feeling so deeply relaxed, so much comfort,

1226
05:23:19.880 --> 05:23:26.880
and so many feelings become just from touching your skin.

1227
05:23:37.599 --> 05:23:43.560
And you can just lie there for as long as

1228
05:23:43.639 --> 05:23:57.000
you choose, enjoying the feeling of deep comfort from being massaged.

1229
05:24:07.159 --> 05:24:33.000
Enjoy fear deepay, And all we're gonna do is blow

1230
05:24:33.080 --> 05:24:49.560
out some candles. In your mind, there're gonna be a

1231
05:24:49.799 --> 05:25:02.639
hundred candles, and you're gonna blow the each one out individually,

1232
05:25:04.400 --> 05:25:12.080
one by one, starting at one hundred. As I count

1233
05:25:12.200 --> 05:25:24.000
down all the way down to one, and each time

1234
05:25:24.439 --> 05:25:33.439
I say the number, you can imagine that candle in

1235
05:25:33.560 --> 05:25:40.200
front of you, and I'd like you to actually physically

1236
05:25:44.520 --> 05:25:58.439
generally blow that candle out, just so it's not a

1237
05:25:58.759 --> 05:26:09.799
big blows, just a gentle and that candle will extinguish.

1238
05:26:14.520 --> 05:26:19.080
And then I'll say the next number, so we move down.

1239
05:26:22.319 --> 05:26:28.840
Then you can just blow that one out as well.

1240
05:26:34.799 --> 05:26:43.319
And as we move down the numbers, you'll find yourself

1241
05:26:44.439 --> 05:26:53.040
feeding more and more relaxed, and if you need to sleep,

1242
05:26:53.959 --> 05:27:06.119
you'll also find yourself becoming incredibly tired, sleepy. In fact,

1243
05:27:06.240 --> 05:27:16.279
you may struggle to blow out all one hundred of

1244
05:27:16.439 --> 05:27:34.840
these candles as you feel more and more deeply relaxed,

1245
05:27:41.520 --> 05:27:59.479
more and more deeply tired, And the further you go down,

1246
05:28:02.159 --> 05:28:15.759
the more your mind starts to drift. You may find

1247
05:28:16.159 --> 05:28:30.560
that you stop listening to me after a while. And

1248
05:28:30.799 --> 05:28:34.919
even though there may be background sounds where you are,

1249
05:28:39.840 --> 05:28:51.080
you'll be aware of those sounds at the moment. He

1250
05:28:51.400 --> 05:29:11.080
may start just even notice them at all, because they're unimportant.

1251
05:29:19.080 --> 05:29:24.279
Where I am, I've got the sounds of the birds.

1252
05:29:26.159 --> 05:29:30.840
There's all horrors, the pigeon who likes to say hello.

1253
05:29:31.159 --> 05:29:43.080
Sometimes there's the old playue that goes by, maybe traffic

1254
05:29:43.439 --> 05:29:54.080
and trains in the distance. But none of that scene

1255
05:29:54.279 --> 05:30:07.919
is important whatsoever. Or candles you blow out, the less

1256
05:30:08.000 --> 05:30:25.119
important anything is, or candles you blow out, the further

1257
05:30:25.720 --> 05:30:48.680
seemed to move away sounds, general date days, stuff seems

1258
05:30:48.919 --> 05:31:03.040
to just move away on its own. You feel more

1259
05:31:05.599 --> 05:31:26.479
calmer with every candle you blow out, guiding here the

1260
05:31:26.720 --> 05:31:39.680
next number, did you hear me say? And then you

1261
05:31:39.880 --> 05:32:07.000
blow that candle out too? So easy, so simple. I'm

1262
05:32:07.080 --> 05:32:20.959
gonna start by introducing the first candle, she is a

1263
05:32:21.200 --> 05:32:39.439
hundred first candle, She is one hundred. When you blow

1264
05:32:39.759 --> 05:32:59.319
that candle out, you'll find immediately a light change in

1265
05:32:59.520 --> 05:33:11.200
how you, as well as a real sense of positivity

1266
05:33:12.119 --> 05:33:46.560
growing within you, relaxation and sleepiness expanding. Starting with one hundreds,

1267
05:33:49.439 --> 05:34:30.880
go out back. Candle now ninety nine, Candle ninety eight,

1268
05:34:51.360 --> 05:35:33.479
Candle ninety good LYE.

1269
05:35:33.520 --> 05:35:34.119
T s.

1270
05:36:02.240 --> 05:37:36.159
Cann ninety five, ninety four, Candle ninety three. I Like

1271
05:37:36.439 --> 05:38:58.240
You two but on one, candle ninety eighty two nine.

1272
05:39:15.319 --> 05:39:24.200
And eight.

1273
05:39:26.119 --> 05:41:49.959
Eight eight eight eight five.

1274
05:42:41.799 --> 05:43:21.439
Eight eight.

1275
05:44:15.639 --> 05:46:07.119
Seven two two could see the movie Can seventy nine,

1276
05:46:20.240 --> 05:47:14.200
candle seventy eight, candle seventy seven, candle seventy six, candle

1277
05:47:17.880 --> 05:48:19.319
seventy five, candle seventy four, candle seventy three, candle seventy two,

1278
05:48:31.880 --> 05:49:43.919
candle seventy one and seventy one and seventy and sixty

1279
05:49:44.119 --> 05:50:33.240
nine candle sixty eight, candle sixty seven, candle sixty five,

1280
05:50:41.560 --> 05:51:45.360
candle sixty four, candle sixty four, candle sixty three, candle

1281
05:51:47.439 --> 05:53:51.880
sixty sixty one, sixty fifty nine, candle fifty eight, candle

1282
05:53:55.599 --> 05:55:21.919
fifty seven, fifty six, canto fifty five handle fifty four,

1283
05:55:44.200 --> 05:58:13.599
handle fifty three, fifty fifty candulonify, candle fifty one, candle

1284
05:58:17.720 --> 06:00:37.000
fifty candy foty nine, came foot eight, forty seven, canto

1285
06:00:39.720 --> 06:03:12.759
forty six, candle forty five and forty two two candle forty,

1286
06:03:51.319 --> 06:06:46.200
candle thirty nine eight, candle thirty seven, candle thirty five four,

1287
06:07:19.720 --> 06:10:13.439
candle thirty three, handle thirty one, can twenty eighteen nine,

1288
06:10:51.599 --> 06:13:21.840
can twenty eight, candle twenty seven, twenty six, cant wity

1289
06:13:22.479 --> 06:16:07.759
five and twenty thir to wit teach and to wit

1290
06:16:43.639 --> 06:19:40.919
and wit ye two eight certain six day.

1291
06:20:38.240 --> 06:25:53.599
Four shy.

1292
06:24:50.319 --> 06:31:21.759
No eight two candle or let go of all of

1293
06:31:21.959 --> 06:31:30.599
those thoughts, worries, concerns about the past, thoughts about the future,

1294
06:31:30.840 --> 06:31:36.840
and even things you've been thinking about today. Just let

1295
06:31:36.880 --> 06:31:42.639
it all go because none of it is useful in

1296
06:31:42.799 --> 06:32:02.479
this moment. This is your opportunity to just focus on

1297
06:32:02.720 --> 06:32:11.439
feeling relaxed, allowing yourself to get in touch with that

1298
06:32:11.799 --> 06:32:21.479
natural sense of peace that we all have within us.

1299
06:32:23.880 --> 06:32:29.319
It's available for everyone, It just sometimes takes a little

1300
06:32:29.360 --> 06:32:35.680
bit of effort to set up the right time and

1301
06:32:35.880 --> 06:32:43.159
place in order for you to just let go. Because

1302
06:32:43.240 --> 06:32:51.159
when you do decide to let go and relax. That's

1303
06:32:51.240 --> 06:32:59.240
what your body starts to do because you've chosen. You've

1304
06:32:59.479 --> 06:33:06.319
chosen to just allow your body to unwind and your

1305
06:33:06.439 --> 06:33:13.159
mind starts to slow down. And it's a nice feeling.

1306
06:33:15.200 --> 06:33:18.360
It's a nice feeling at the beginning, just to know

1307
06:33:19.479 --> 06:33:29.560
that you have chosen to decide to relax deeply, and

1308
06:33:29.720 --> 06:33:36.240
because you've made that decision, your body will just follow suit.

1309
06:33:38.840 --> 06:33:43.479
Because sometimes all the muscles in your body need is

1310
06:33:43.799 --> 06:33:53.400
just permission from you to relax. Because so often we're busy,

1311
06:33:53.680 --> 06:33:57.840
we're going from here to there, we're walking around, and

1312
06:33:57.959 --> 06:34:05.319
we're doing stuff, and the body doesn't have any time

1313
06:34:05.560 --> 06:34:13.959
or space to really relax deeply. So it kind of

1314
06:34:14.040 --> 06:34:19.599
waits for you to lead the way, waits for your permission.

1315
06:34:23.959 --> 06:34:30.439
And when you do give your permission, when you give

1316
06:34:30.520 --> 06:34:36.799
to say so, when you say okay, it's time for

1317
06:34:36.919 --> 06:34:46.560
your body to let go completely and relax totally, your

1318
06:34:46.599 --> 06:34:56.080
body just follows some like a breath of relief. Ah good,

1319
06:34:56.159 --> 06:35:03.520
like now relax have feeling at the end of a day,

1320
06:35:03.599 --> 06:35:07.319
of a very physical day that you may experience in

1321
06:35:07.439 --> 06:35:11.000
the past, where you get home and you just sit

1322
06:35:11.159 --> 06:35:15.080
down on a chair, maybe you kick your shoes off,

1323
06:35:15.159 --> 06:35:21.000
and our ar feels so nice knowing that you don't

1324
06:35:21.680 --> 06:35:25.360
have to get up again for a little while at least,

1325
06:35:26.400 --> 06:35:28.799
and if you choose, you can just sit there for

1326
06:35:28.959 --> 06:35:42.240
maybe an hour to feels polissenal. And just by sitting

1327
06:35:42.439 --> 06:35:47.639
down like that, your body knows that it's time to relax.

1328
06:35:49.279 --> 06:35:55.119
Your body has been given permission from you. Because it's

1329
06:35:55.200 --> 06:36:05.400
a mindset in your mind, you're prepared to let go

1330
06:36:05.560 --> 06:36:15.639
of everything and just completely allow all the stress of

1331
06:36:15.759 --> 06:36:27.639
your body to evaporate. Any tensions can just gradually vanish.

1332
06:36:34.159 --> 06:36:45.840
It's almost like magic, really, because that sense of relaxation

1333
06:36:46.200 --> 06:36:52.159
in your body, it's a very natural state. It's not

1334
06:36:52.360 --> 06:36:57.200
something unusual. It may feel unusual when you first start

1335
06:36:57.279 --> 06:37:01.959
to relax. You if you haven't really spend a lot

1336
06:37:02.000 --> 06:37:06.439
of time focusing and giving yourself this space to let

1337
06:37:06.479 --> 06:37:14.000
go completely and relax, they seem almost alien, but it isn't.

1338
06:37:15.560 --> 06:37:21.439
It's actually the most natural thing in the world to

1339
06:37:21.639 --> 06:37:31.400
let go completely, to relax totally, the most natural thing

1340
06:37:31.759 --> 06:37:43.919
in the world to allow yourself to feel really calm

1341
06:37:44.360 --> 06:37:51.360
in your mind. And it is almost like a literal unwinding.

1342
06:37:55.040 --> 06:38:00.520
It's like you press a button and all the tension

1343
06:38:00.880 --> 06:38:06.680
just releases, and it's like a wheel, like a cog,

1344
06:38:07.639 --> 06:38:11.200
like the inside of the clock just unwinding. And he's

1345
06:38:11.200 --> 06:38:16.240
almost like you could see the little wind up knob

1346
06:38:16.360 --> 06:38:21.360
that's used just going the opposite way that you choose

1347
06:38:21.479 --> 06:38:29.319
to wind it up, and the energy that frenetic stress

1348
06:38:29.759 --> 06:38:39.720
for energy gradually winding down, losing its power, losing its strength.

1349
06:38:42.240 --> 06:38:51.520
There's a sense of relaxation becomes stronger and deeper, and

1350
06:38:51.840 --> 06:39:00.240
you may find a the more relaxed you feel, your

1351
06:39:00.400 --> 06:39:10.360
mind starts to wonder. Maybe you seem to stop listening

1352
06:39:10.479 --> 06:39:15.080
to me for a while, your mind goes somewhere else,

1353
06:39:16.520 --> 06:39:22.319
and then you realize you're listening to me again, and

1354
06:39:22.479 --> 06:39:29.080
that's just your mind to drifting to sleep, which is

1355
06:39:29.279 --> 06:39:40.400
quite natural, because sometimes when we're stressed and tense, we're

1356
06:39:40.799 --> 06:39:45.360
mean I actually be aware of what we need or

1357
06:39:45.439 --> 06:39:54.040
we physically your emotionally need in this moment. But when

1358
06:39:54.240 --> 06:40:00.159
you allow your body and mind to relax complete and

1359
06:40:02.119 --> 06:40:11.799
you let go all thoughts, concerns, worries, ideas all longo

1360
06:40:12.799 --> 06:40:21.240
and allow them to drop onto the floor, you start

1361
06:40:21.360 --> 06:40:29.840
to get in touch with the feelings of such relaxation,

1362
06:40:34.439 --> 06:40:41.159
feelings so nice to be in touch with the calmness

1363
06:40:43.080 --> 06:40:52.080
and the different body parts as they become looser and looser.

1364
06:40:56.240 --> 06:41:05.000
Even your breathe in scenes easier and more natural efftless

1365
06:41:08.319 --> 06:41:13.720
as like cool outs through your mouth ul nose, into

1366
06:41:13.799 --> 06:41:24.680
your lungs, breathing in comfort and relaxation, and then just

1367
06:41:24.840 --> 06:41:34.159
breathing out any excess remain intentional stress from every part

1368
06:41:34.360 --> 06:41:42.319
of your body and mind. As you start to focus

1369
06:41:42.439 --> 06:41:50.599
on your mind, maybe you notice that things that come

1370
06:41:50.759 --> 06:41:57.759
to a standstill or maybe just much much lower than

1371
06:41:57.880 --> 06:42:07.959
before because your mind is not really needed when listening

1372
06:42:08.400 --> 06:42:17.639
to my voice, which allows your mind to relax just

1373
06:42:18.040 --> 06:42:27.240
as deep as your body. And that's synchronicity between the

1374
06:42:27.360 --> 06:42:39.200
relaxation of your body relaxation of your mind. Let you

1375
06:42:39.479 --> 06:42:49.360
know that feeling completely calm, loose, and relaxed.

1376
06:42:51.159 --> 06:42:52.200
Real is.

1377
06:42:54.000 --> 06:43:10.000
A great healing experience fear and has so many positive

1378
06:43:10.319 --> 06:43:18.319
benefits for your body, mind, and your life. To be

1379
06:43:18.439 --> 06:43:28.959
able to let go everything and to relax completely, you know,

1380
06:43:29.680 --> 06:43:39.040
all parts of your body and mind, even your boness arixed,

1381
06:43:42.599 --> 06:43:55.959
your muscles arised, even the skin that covers your body

1382
06:43:58.880 --> 06:44:09.840
is relaxed. Every hair that you have.

1383
06:44:11.599 --> 06:44:12.479
Is also.

1384
06:44:14.360 --> 06:44:30.919
Deeply relaxed, and your brain really starts to feel the benefits.

1385
06:44:32.759 --> 06:44:45.599
But this heathing relaxation, and as you focus on the

1386
06:44:46.000 --> 06:44:49.400
in the side of your scalp where your brain is,

1387
06:44:51.279 --> 06:44:59.040
you can start to realize and notice the benefits of

1388
06:44:59.200 --> 06:45:15.040
your brain relaxing deep initial brain continues to trix sends

1389
06:45:15.439 --> 06:45:21.439
those messages to the rest of your body.

1390
06:45:23.040 --> 06:45:24.799
And mind.

1391
06:45:26.520 --> 06:45:49.599
To re wax, ere deepate, relax more completely, letting go

1392
06:45:50.439 --> 06:46:02.799
any remaining thoughts of concerns, allow them just drop onto

1393
06:46:02.919 --> 06:46:11.599
the floor because they're not not been necessary in this moment,

1394
06:46:14.000 --> 06:46:27.119
this moment of deep reaxation and calmness. Feeling your brain

1395
06:46:29.119 --> 06:46:51.840
with deep, concentrated feeling, calming, relaxing every part of your

1396
06:46:51.959 --> 06:47:13.240
brain feeling so loose and comfortable, so relaxed and be peaceful.

1397
06:47:16.520 --> 06:47:28.599
Your brain feels so light, that's so healthy. That sense

1398
06:47:28.759 --> 06:47:42.599
of deep, deep comfort really does allow you to enjoy

1399
06:47:44.799 --> 06:47:54.360
those ever increase in sensations of comfort that is spreading

1400
06:47:55.880 --> 06:48:07.680
throughout your body, relaxing each and every muscle of your body,

1401
06:48:10.159 --> 06:48:31.479
eat deeper, deeper, much more deeper than before, much more

1402
06:48:33.520 --> 06:48:49.880
comfort spreading through your body. Your mind be so peaceful

1403
06:48:50.439 --> 06:49:08.840
and calm, so very fair, peaceful in avery, pose your body,

1404
06:49:10.479 --> 06:49:37.880
letting go everything averything, so peaceful, calm, so relax Every

1405
06:49:39.200 --> 06:49:59.720
second the passes you feel d dpath relax, DPA.

1406
06:50:01.159 --> 06:50:03.200
And d.

1407
06:50:05.279 --> 06:50:27.639
Less cold, so calm, peace for so very peace. Your

1408
06:50:28.000 --> 06:50:40.279
head down to your ties. Such peace and comfort growing

1409
06:50:40.799 --> 06:50:54.520
all all the time, Such peace and comfort spreading through

1410
06:50:55.119 --> 06:51:09.759
your body, your mind d deeper, deeper, such comforts spreading

1411
06:51:11.040 --> 06:51:22.880
and sinking deeper into a muscle of e body. Sudenly,

1412
06:51:23.080 --> 06:51:36.159
you feel amazing, so relaxed, so pie so so.

1413
06:51:40.880 --> 06:51:42.759
So relax.

1414
06:51:46.279 --> 06:52:01.680
And peace. Let him go everything. Going to do a

1415
06:52:01.880 --> 06:52:09.599
body scan, focusing on firstly how you feel in your body,

1416
06:52:10.720 --> 06:52:16.360
not trying to change how you feel, not trying to relax,

1417
06:52:17.639 --> 06:52:22.639
not trying to move away from any discomfort or stress

1418
06:52:22.840 --> 06:52:30.279
or tension. Just accepting, observing and accepting how you feel

1419
06:52:31.240 --> 06:52:36.200
in the different parts of your body, just allowing yourself

1420
06:52:37.560 --> 06:52:45.040
to be exactly as you are, to notice, to get

1421
06:52:45.119 --> 06:52:53.720
in touch with how you actually feel in this moment.

1422
06:52:57.200 --> 06:53:03.720
I'm going to start off by focusing on your hands.

1423
06:53:08.319 --> 06:53:16.040
Just be aware of your hands. I'd like you to

1424
06:53:16.240 --> 06:53:21.159
move your hands around, just maybe move your fingers a

1425
06:53:21.240 --> 06:53:27.599
little bit. I've been in closer in your hands, very gently,

1426
06:53:29.279 --> 06:53:34.919
just so that you can get in touch with how

1427
06:53:35.080 --> 06:53:49.240
your hands and your fingers feel, very very slow movements.

1428
06:53:57.680 --> 06:54:05.400
Focusing now on your fat and if you can just

1429
06:54:05.599 --> 06:54:10.919
do kind of an equivalent with your feet you've just

1430
06:54:11.200 --> 06:54:19.639
done with your hands, maybe turning your ankles, moving your

1431
06:54:19.720 --> 06:54:31.639
feet around, moving your toes gently, only very gently and

1432
06:54:31.919 --> 06:54:43.520
very slowly, noticing how your feet feel in this moment.

1433
06:54:50.439 --> 06:54:56.560
Focusing now on your eyes, I'd like you to just

1434
06:54:58.240 --> 06:55:04.040
focus on your eyelids. Maybe you can open and close

1435
06:55:04.119 --> 06:55:08.319
your eyes a couple of times to really get in

1436
06:55:08.520 --> 06:55:12.599
touch with how you feel when you do close your eyes.

1437
06:55:14.759 --> 06:55:21.159
The muscle changes in your eyes when you do close them,

1438
06:55:24.000 --> 06:55:30.400
maybe raising your eyebrows, it stretches the tops of your eyes,

1439
06:55:33.599 --> 06:55:42.040
perhaps squinting your eyes, scrunching up your eyes, just so

1440
06:55:42.200 --> 06:55:50.599
you can really get in touch with all aspects of

1441
06:55:51.799 --> 06:56:10.840
how your eyes feel. Right now, now focusing on your thighs,

1442
06:56:13.159 --> 06:56:17.439
and then it just starts you to gently tense your thighs,

1443
06:56:18.840 --> 06:56:28.639
just very very gently, just enough so you can become

1444
06:56:30.240 --> 06:56:41.319
more attuned to the physical sensation of your upper legs,

1445
06:56:43.560 --> 06:56:46.759
the front of your thighs, on the backs of your thighs,

1446
06:56:51.279 --> 06:57:10.639
noticing and observing how your thighs feel right now moving

1447
06:57:10.880 --> 06:57:19.319
your focus to the back of your neck, just noticing

1448
06:57:19.520 --> 06:57:25.560
the back of your neck, the muscles, and of course

1449
06:57:25.720 --> 06:57:30.000
they lead to the side of your neck. They also

1450
06:57:30.279 --> 06:57:35.159
lead to the top of your back, which leads to

1451
06:57:35.240 --> 06:57:40.759
your shoulders. So as your focus on the back of

1452
06:57:40.840 --> 06:57:48.200
your neck, maybe you can move your head gently upwards

1453
06:57:49.360 --> 06:57:55.360
as if you're looking up. Maybe moving your head down

1454
06:57:56.799 --> 06:58:04.119
as if you're looking down. Perhaps moving your headside decide

1455
06:58:05.319 --> 06:58:18.720
right to left bony very slowly, very gently. I'm not

1456
06:58:18.919 --> 06:58:27.520
trying to force anything. It has to be very very gentle,

1457
06:58:30.599 --> 06:58:42.080
just so you can be more in touch with the feelings,

1458
06:58:43.919 --> 06:58:51.919
with the sensations of the physical sensations of how the

1459
06:58:52.040 --> 06:59:07.560
back of your neck feels. Right now, as we now

1460
06:59:08.000 --> 06:59:16.360
focus on the tops of your arms, the parts where

1461
06:59:16.360 --> 06:59:20.959
your biceps and your triceps are between your elbow and

1462
06:59:21.080 --> 06:59:29.840
your shoulders. So you focus on those parts and tops.

1463
06:59:29.639 --> 06:59:30.479
Of your arms.

1464
06:59:32.680 --> 06:59:40.240
You may like to just tense them, but very very

1465
06:59:40.400 --> 06:59:50.000
gently and slowly. See you know, straining or putting any

1466
06:59:51.279 --> 07:00:01.200
pressure whatsoever on your arms. It's just early you can

1467
07:00:03.840 --> 07:00:11.040
gain more of a sense of how your upper arms

1468
07:00:12.599 --> 07:00:24.520
are feeling in this moment, just noticing as you gently,

1469
07:00:26.680 --> 07:00:36.279
very gently and slowly tighten the muscles, and then leto

1470
07:00:40.560 --> 07:00:48.959
notice how the tops of your arms feel. Right now

1471
07:00:57.119 --> 07:01:08.319
as now focus when your stomach, the area the lower

1472
07:01:08.439 --> 07:01:14.639
abdomen area below your belly button, moving all the way

1473
07:01:14.759 --> 07:01:28.599
down to your hips, just above your grime. Maybe you're

1474
07:01:28.639 --> 07:01:38.479
able to tense these muscles in the area very very

1475
07:01:38.639 --> 07:01:51.560
gently and slowly. If that's a difficult thing to do,

1476
07:01:53.000 --> 07:02:02.000
maybe you can just move your body, pushing your stomach up,

1477
07:02:03.680 --> 07:02:07.560
maybe moving a little bit of a side using your hips,

1478
07:02:09.720 --> 07:02:19.560
just so get more in chune with how you're lower

1479
07:02:20.119 --> 07:02:37.040
up to an area his feeling in this moment, Just

1480
07:02:37.479 --> 07:02:59.840
noticing the physical sensations by your lower abdomen as whom

1481
07:03:02.159 --> 07:03:15.240
your attention to your mouth, notice in your lips and

1482
07:03:15.479 --> 07:03:33.319
inside your mouth, your teeth, your gums, your tongue. Just

1483
07:03:33.639 --> 07:03:42.240
noticing how your tongue and your mouth feels. It may

1484
07:03:42.520 --> 07:03:51.200
help by moving your tongue around your mouth, moving it

1485
07:03:51.759 --> 07:03:59.159
to your left, maybe pressing it gently against the side

1486
07:03:59.319 --> 07:04:05.560
of your mouth, and then to the right, gently to

1487
07:04:05.720 --> 07:04:12.360
the side of your mouth, perhaps pressing up against the

1488
07:04:13.680 --> 07:04:20.479
top of your mouth, and then down gently against the

1489
07:04:20.560 --> 07:04:31.720
bottom of your mouth, always very slowly and a very

1490
07:04:34.360 --> 07:04:51.360
very gentle so that you can be aware of how

1491
07:04:51.599 --> 07:04:57.240
you feel in your mouth area.

1492
07:05:08.520 --> 07:05:13.599
No got to.

1493
07:05:13.759 --> 07:05:30.319
Focus on your wrists, and I ask you to maybe

1494
07:05:31.200 --> 07:05:40.080
just routine your wrists by moving your hands in a

1495
07:05:40.319 --> 07:06:06.200
circular motion very gently and slowly, just so can the

1496
07:06:06.400 --> 07:06:23.520
sensations that you are currently experiencing in your risks. Perhaps

1497
07:06:23.759 --> 07:06:33.000
move in your hands up and down the game very

1498
07:06:35.639 --> 07:07:15.680
very champly and slowly, very chancel and slow. Now start

1499
07:07:16.439 --> 07:07:31.520
to observe your lower back. The bad part is just

1500
07:07:32.000 --> 07:07:48.279
above your hips where your coxis are a whole area

1501
07:07:49.240 --> 07:07:54.919
which also really does include the signs of your body

1502
07:07:56.639 --> 07:08:07.520
because those muscles are very much connected. Those muscles also

1503
07:08:07.840 --> 07:08:17.439
move into your hyperia, connecting to your buttocks side of

1504
07:08:17.560 --> 07:08:32.200
your hips, And if you're physically able to do so,

1505
07:08:34.400 --> 07:08:45.560
maybe you can very gently just move your body eviss slightly,

1506
07:08:47.919 --> 07:09:03.720
very slowly, some side to side, just enough fe s

1507
07:09:04.040 --> 07:09:23.119
gauge how you feel in your lawer back. Perhaps secretly

1508
07:09:27.200 --> 07:09:41.720
move your hips gently up and down gently slowly in

1509
07:09:42.119 --> 07:09:55.919
order to be in touch with the physical sensations of

1510
07:09:56.159 --> 07:10:25.520
your lawer back. As we know, your attention to your

1511
07:10:25.759 --> 07:10:33.360
jewel an area for your chin all the way up

1512
07:10:34.880 --> 07:10:51.799
to near where your ears are. Oh, your jaw. You

1513
07:10:51.880 --> 07:11:00.759
can just it's okay to do so. Gently open your

1514
07:11:00.880 --> 07:11:13.959
mouth nor wide. No stretching, just very gently and slowly

1515
07:11:15.080 --> 07:11:38.479
opening your mouth, closing your mouth veryjactly and slowly, so

1516
07:11:38.799 --> 07:11:55.759
you can be in touch with how your jaw feels now.

1517
07:12:22.959 --> 07:12:38.919
To sit down, chest around, I don't need to do

1518
07:12:39.119 --> 07:12:47.400
anything to move your chest because it moves every time

1519
07:12:47.639 --> 07:13:06.159
we breath. It moves very gently and ser automatically with

1520
07:13:06.439 --> 07:13:22.240
each breath you take. As you focus on your chest

1521
07:13:27.439 --> 07:14:07.119
fails when your breath move in your focus to your

1522
07:14:07.599 --> 07:14:23.599
forms with your elbows. Maybe you're able to very gently

1523
07:14:25.479 --> 07:14:37.279
and slowly dense the muscles in your forearms, and when

1524
07:14:37.360 --> 07:14:44.360
you do that, you can feel your elbows as well,

1525
07:14:53.720 --> 07:15:26.680
very gently and slowly, jackly and softly. Saving your forums

1526
07:15:30.240 --> 07:16:04.400
delpas no focus the rest of her back, your upper

1527
07:16:04.520 --> 07:16:26.000
back and the middle the middle of your back. Again,

1528
07:16:26.680 --> 07:16:37.520
this part of your body moves also every time you breed.

1529
07:16:42.439 --> 07:16:56.080
You may not notice that usually makes you observe your

1530
07:16:56.240 --> 07:17:58.840
upper back in the middle of your back hits you

1531
07:17:59.360 --> 07:18:14.840
fuck into your hip area nor butts. Bry there's a

1532
07:18:15.040 --> 07:18:49.439
muscle as a nice bones in your midsection. Just noticing

1533
07:18:51.799 --> 07:19:12.080
how your hips feel right now, you can very very

1534
07:19:12.720 --> 07:19:27.479
gently leave your hips, maybe side to side very gently

1535
07:19:27.759 --> 07:20:20.000
and sor yeah, very gently softly m Everything starts to

1536
07:20:23.680 --> 07:20:35.680
slow down, including the thoughts in your mind and your

1537
07:20:35.759 --> 07:20:45.720
mind itself just starts to gradually. It doesn't have to

1538
07:20:45.799 --> 07:20:53.599
be instant, but just gradually starting too. It's almost like

1539
07:20:53.919 --> 07:21:05.240
time is straight chin. It's a slower pace to maybe

1540
07:21:05.520 --> 07:21:10.599
what you're used to in your day to day life.

1541
07:21:13.759 --> 07:21:40.720
It's a slower movement of energy, very small movements which

1542
07:21:40.799 --> 07:21:48.959
make up the larger movements, which is always the case. Now,

1543
07:21:49.040 --> 07:21:53.560
when you move your hand, it might seem like it's

1544
07:21:53.680 --> 07:21:59.400
one movement, but it's lots of minute different muscles moving

1545
07:22:01.599 --> 07:22:10.560
in accordance with each other. And what happens in this

1546
07:22:12.479 --> 07:22:15.520
space that we're sharing is.

1547
07:22:20.840 --> 07:22:21.919
We move from.

1548
07:22:24.639 --> 07:22:42.880
That big movement into those smaller movements. Starting to focus

1549
07:22:43.200 --> 07:22:53.439
on how your body feels, and not just as a whole,

1550
07:22:54.840 --> 07:22:57.959
not just oh, i'm feel in this way. I'm feeling

1551
07:22:59.040 --> 07:23:05.000
stressed or tense, or I'm feeling relaxed and calm, I'm

1552
07:23:05.119 --> 07:23:12.119
feeling this way, I'm feeling that way. Starting to notice

1553
07:23:12.319 --> 07:23:24.560
that your body begins to present to you small feelings

1554
07:23:26.159 --> 07:23:43.360
around your body, small physical sensations, in your legs, whether

1555
07:23:43.759 --> 07:23:56.560
pleasurable or not. Maybe resisting the temptation to label them

1556
07:23:59.479 --> 07:24:07.400
or to them those feelings, just thinking them, thinking about

1557
07:24:07.439 --> 07:24:23.639
them is just being neutral, just feelings, not being particularly concerned,

1558
07:24:25.119 --> 07:24:40.279
just noticing what your body is telling you. Feelings in

1559
07:24:40.360 --> 07:24:46.560
your arms instead of feeling the hole of the arm,

1560
07:24:47.959 --> 07:24:57.200
maybe notice those individual feelings, all those different muscles and

1561
07:25:01.319 --> 07:25:10.520
the skin, the hairs of your arms, all the internal

1562
07:25:10.680 --> 07:25:26.799
parts of your arms, the veins, the bones, just being

1563
07:25:26.880 --> 07:25:35.720
aware of maybe your elbow on your right arm has

1564
07:25:35.759 --> 07:25:47.119
a certain feeling. Maybe you're left wrist also has its

1565
07:25:47.240 --> 07:26:07.959
own individual physical sensation. What about your forearm when your

1566
07:26:08.080 --> 07:26:20.360
right arm, you're right forearm, there may not be any

1567
07:26:20.919 --> 07:26:28.159
particular feeling that you could even give a name to,

1568
07:26:31.880 --> 07:26:37.360
may not feel like anything other than just a feeling. Yeah,

1569
07:26:37.520 --> 07:26:50.000
it's there. The feelings in your shoulders, perhaps your shoulders

1570
07:26:50.040 --> 07:26:53.639
when you think about them, kind of almost like they're

1571
07:26:53.639 --> 07:27:00.279
the same, you know, the same feeling most like you

1572
07:27:00.560 --> 07:27:05.200
both of your shoulders are just one thing. Of course

1573
07:27:05.279 --> 07:27:16.599
they're not. And when you focus on your left shoulder

1574
07:27:19.319 --> 07:27:24.479
and then on your right shoulder, maybe find that you

1575
07:27:25.880 --> 07:27:30.439
move the muscles a little bit, maybe tense the muscles

1576
07:27:30.560 --> 07:27:55.959
gently noticing the difference in each shoulder, your lower back,

1577
07:28:08.880 --> 07:28:12.560
the left side of your lower back and the right

1578
07:28:12.799 --> 07:28:23.759
side of your lower back. Of course that connection to

1579
07:28:23.880 --> 07:28:36.360
your buttocks and to your hips, and also moving up

1580
07:28:37.119 --> 07:28:50.360
into the middle of your back, and sometimes like right now,

1581
07:28:50.520 --> 07:28:54.799
actually I want to focus on their part. When I

1582
07:28:54.919 --> 07:28:59.279
focused on my buttocks and then I focused on my

1583
07:29:00.759 --> 07:29:03.400
the middle of my back, I almost felt like the

1584
07:29:03.560 --> 07:29:08.119
muscles in my lower back were being stretched very gently,

1585
07:29:12.880 --> 07:29:18.159
just stretched a little bit. Even though I wasn't doing

1586
07:29:18.240 --> 07:29:27.040
anything to try to stretch your lower back, it just

1587
07:29:27.119 --> 07:29:39.400
seemed to happen. The feeling of very gently stretching your

1588
07:29:39.479 --> 07:29:58.560
lower back comes along. I have feeling in your chest,

1589
07:30:06.200 --> 07:30:19.599
just noticing what sensations you are experiencing in your chest

1590
07:30:19.880 --> 07:30:35.720
right now. And there's so much of the chest. Of

1591
07:30:35.720 --> 07:30:39.680
obviously there's the collar bone leading to the chest. You've

1592
07:30:39.720 --> 07:30:48.479
got the chest bone, You've got the muscles in your chest.

1593
07:30:51.279 --> 07:30:57.360
Of course, if you're female, there's possibly the breasts. If

1594
07:30:57.400 --> 07:31:05.959
you're male, got the different Well might not that different

1595
07:31:06.000 --> 07:31:13.200
these days, but there may be more muscles at the

1596
07:31:13.319 --> 07:31:20.720
top of the chest, but at the side underneath it's

1597
07:31:20.799 --> 07:31:23.759
pretty much the same. Whether you're a man or a woman.

1598
07:31:24.639 --> 07:31:30.400
There's muscles there, muscles that stretch out to your back

1599
07:31:31.599 --> 07:31:35.639
as well as breast tissue stretches and moves into your back,

1600
07:31:40.560 --> 07:31:59.520
to just being aware of your chest being with whatever

1601
07:31:59.680 --> 07:32:19.360
feet and there is in your chest. When I noticed that,

1602
07:32:20.080 --> 07:32:27.040
I focus on my chest, I feel it in my

1603
07:32:28.000 --> 07:32:31.720
back and my upper back. I mean, I guess the

1604
07:32:31.840 --> 07:32:34.799
obvious reason would be because you know, I'm grieve in

1605
07:32:39.919 --> 07:32:45.799
in and it stretches my chest and my back at

1606
07:32:45.840 --> 07:33:06.639
the same time. It feels it feels okay, doesn't feel

1607
07:33:09.639 --> 07:33:15.919
a little bit of pain in my right chest, A

1608
07:33:15.959 --> 07:33:22.080
little bit not pain, but little discomfort, maybe stiffness possibly,

1609
07:33:22.639 --> 07:33:31.520
I don't know. I notice my shoulders are also wanting

1610
07:33:31.720 --> 07:33:38.639
to flex for some reason. I think that's probably part

1611
07:33:38.720 --> 07:33:47.159
of my upper back, that connection between my shoulders and

1612
07:33:47.240 --> 07:33:51.360
my upper back, because I can move my shoulders and

1613
07:33:52.479 --> 07:33:59.119
stretch the muscles in my back, moving the shoulders backwards

1614
07:34:00.119 --> 07:34:05.599
or up, which then moves. I think it's the scapulous

1615
07:34:08.279 --> 07:34:25.959
in your back. It feels quite nice. Actually, a good

1616
07:34:26.000 --> 07:34:29.360
thing about this is you can, if you want to,

1617
07:34:30.080 --> 07:34:45.000
you can just flex or stimulate the various muscles in

1618
07:34:45.119 --> 07:34:50.799
your body gently in order to get more of a

1619
07:34:51.000 --> 07:35:06.040
sense of how they feel when you're relaxing. When you

1620
07:35:06.200 --> 07:35:10.319
do tense and muscle and you let it go and

1621
07:35:10.520 --> 07:35:19.200
you let it relax, it relaxes way more than it

1622
07:35:19.240 --> 07:35:27.119
would normally. That you have to feel.

1623
07:35:28.959 --> 07:35:32.520
That you're able to do that. There's no point in

1624
07:35:32.639 --> 07:35:33.479
doing it if.

1625
07:35:33.400 --> 07:35:39.000
There's an issue with the per part of your body.

1626
07:35:42.439 --> 07:35:49.040
You need to be gentle with yourself at all times

1627
07:35:51.639 --> 07:36:03.200
when relaxing deeply. It's important to be kind to yourself

1628
07:36:10.759 --> 07:36:19.200
as you notice your mind. How much has your mind

1629
07:36:19.560 --> 07:36:46.759
slowed down since we started this recording? How came and

1630
07:36:47.040 --> 07:36:58.360
peaceful is your mind right now? We have nothing to

1631
07:36:58.479 --> 07:37:08.360
think about and just my voice to listen to, because

1632
07:37:08.479 --> 07:37:19.400
you know, the intention behind this recording is relaxation. At

1633
07:37:19.439 --> 07:37:25.880
the very least, for you to feel more relaxed at

1634
07:37:25.919 --> 07:37:29.279
the end of recording than you did at the beginning,

1635
07:37:34.439 --> 07:37:43.119
at the very least, for your mind to slow down

1636
07:37:46.000 --> 07:37:58.759
because your body continues to relax, because that's what you

1637
07:38:00.400 --> 07:38:20.200
want to happen. That's what you expect to happen. For

1638
07:38:20.439 --> 07:38:38.639
relaxation to fill your body, maybe calm in your mind

1639
07:38:40.159 --> 07:38:47.639
to the point of boredom when you start maybe to

1640
07:38:53.279 --> 07:39:35.040
drift away, drifting. It's almost as if you're moving further

1641
07:39:35.200 --> 07:39:43.439
away from your body in your mind, just leaving that there,

1642
07:39:51.439 --> 07:39:55.720
kind of liking it an escape pod in a spaceship

1643
07:39:56.119 --> 07:40:00.560
a movie, a space movie. You know when it gets out, look, pardon,

1644
07:40:00.639 --> 07:40:16.919
it sends the man far away from the spaceship, safe

1645
07:40:18.560 --> 07:41:29.319
to dream and continue to relax, drifting size and peace

1646
07:42:00.119 --> 07:42:34.720
and peaceful, and focusing on that feeling of those individual

1647
07:42:35.240 --> 07:42:42.319
parts of your body that's relaxing.

1648
07:42:44.279 --> 07:42:45.000
One by one.

1649
07:42:52.639 --> 07:43:05.000
You may find that every now and then you realize

1650
07:43:05.200 --> 07:43:16.040
that you aren't listening to my voice because your mind

1651
07:43:16.639 --> 07:43:31.400
started to imagine something different, maybe started to almost move

1652
07:43:31.560 --> 07:43:40.639
into some kind of a dreamy state, and then you

1653
07:43:40.799 --> 07:43:47.599
become aware of my voice again. And even though you

1654
07:43:48.599 --> 07:43:54.759
may want to focus on my voice, you may also

1655
07:43:55.520 --> 07:44:09.319
wish to allow your mind to just drift naturally into

1656
07:44:09.439 --> 07:44:30.919
that space of comfort and safety. As you feel warm

1657
07:44:31.520 --> 07:44:47.759
comfort spreading through your body like a warm blanket covering you, chimbling,

1658
07:44:51.720 --> 07:44:52.759
keeping your body.

1659
07:44:52.880 --> 07:44:53.680
It just.

1660
07:44:56.319 --> 07:45:13.799
The perfect temperature, and even if you can hear background sounds,

1661
07:45:19.400 --> 07:45:31.720
they just don't seem to matter anymore. There's that sense

1662
07:45:31.840 --> 07:45:48.240
of peace spreads through your mind like a gentle breeze,

1663
07:45:51.240 --> 07:46:03.919
yet strong enough to blow away all negativity, strong enough

1664
07:46:04.000 --> 07:46:17.360
to remove from your mind any anxiety or stress that

1665
07:46:17.599 --> 07:46:31.840
was there before, and blow away any other thoughts or

1666
07:46:32.159 --> 07:46:53.560
feelings that just don't fit with the sense relaxation, that

1667
07:46:58.720 --> 07:47:24.080
is feeling your body and your mind. Unless you focus

1668
07:47:24.319 --> 07:47:30.919
on your mind and count down from ten down to one,

1669
07:47:32.319 --> 07:47:49.400
and with each number you your mind will become slightly

1670
07:47:54.919 --> 07:48:09.080
more relaxed, just just slightly, from ten down to nine,

1671
07:48:09.880 --> 07:48:17.360
just a slight movement, nine down to eight, just another

1672
07:48:19.279 --> 07:48:34.040
small change in how you feel. Eight down to seven.

1673
07:48:36.799 --> 07:48:42.200
That feeling is a gap, almost like a gap that

1674
07:48:42.560 --> 07:48:52.240
starts to get wider, the gap between those feelings that

1675
07:48:52.439 --> 07:48:59.360
you used to have in your mind compared to the

1676
07:48:59.520 --> 07:49:07.040
feeling you have that growing now, feelings of comfort and

1677
07:49:07.319 --> 07:49:18.959
security and confidence, and that gap becomes wider. Made down

1678
07:49:19.080 --> 07:49:25.919
to seven, seven down to six, and when you get

1679
07:49:25.959 --> 07:49:33.000
to five, your mind will start to have a certain

1680
07:49:34.400 --> 07:49:46.000
physical sensation, most like there's a magnet outside of your

1681
07:49:46.119 --> 07:49:52.919
head sucking the tension and the stress and any remaining

1682
07:49:54.000 --> 07:50:00.400
feelings that you don't want, sucking them out through your skull.

1683
07:50:06.159 --> 07:50:11.279
And then down to four you could start to really

1684
07:50:11.880 --> 07:50:24.919
experience that sense of not just emptiness, but space, a

1685
07:50:25.080 --> 07:50:33.840
place full of fresh air, place where you can stretch.

1686
07:50:37.319 --> 07:50:39.959
It's almost as if as you go down to four

1687
07:50:40.759 --> 07:50:49.599
and three, your mind is expanding, with this sense of

1688
07:50:50.279 --> 07:51:02.479
peace and tranquility growing as it moves down to When

1689
07:51:02.520 --> 07:51:11.520
you get to one, in your mind just feels exactly

1690
07:51:11.720 --> 07:51:28.119
how you want to feel, almost perfect feeling, maybe a

1691
07:51:31.240 --> 07:51:40.319
sensation that you'd like to keep, a place that's safe,

1692
07:51:41.360 --> 07:52:01.639
where nothing can affect you at all, and you can

1693
07:52:01.840 --> 07:52:10.799
stay in that that space of comfort and confidence, confident

1694
07:52:10.919 --> 07:52:17.360
in your own ability to create this space and this

1695
07:52:18.720 --> 07:52:25.119
feeling of comfort within your own mind just by counting

1696
07:52:26.240 --> 07:52:35.080
ten down to one. And this is something that you

1697
07:52:35.200 --> 07:52:44.200
can do yourself when you're on your own, a time

1698
07:52:44.400 --> 07:52:47.880
when you can maybe sit down, maybe just for a

1699
07:52:48.000 --> 07:53:01.119
few minutes, close your eyes, just count slowly from ten

1700
07:53:04.080 --> 07:53:16.000
down to one and re experience these feelings in your mind.

1701
07:53:21.880 --> 07:53:26.159
And when you feel that way in your mind, your

1702
07:53:26.279 --> 07:53:40.799
body copies your mind, and that feeling is spread through

1703
07:53:41.000 --> 07:53:48.119
your spine and your nervous system into every part of

1704
07:53:48.240 --> 07:54:03.360
your body, travels through your blood stream, heathing, relaxing every

1705
07:54:04.360 --> 07:54:21.680
particle of your existence. And we can we can practice

1706
07:54:21.759 --> 07:54:29.520
this a few times before the end of the recording,

1707
07:54:30.159 --> 07:54:36.000
and then you can practice on your own, and each

1708
07:54:36.319 --> 07:54:46.279
time you count from ten down to one, the feelings

1709
07:54:46.479 --> 07:55:07.279
of comfort, calmness, deep deep relaxation becomes stronger deep feeling

1710
07:55:07.959 --> 07:55:17.840
your mind and your brain with these positive chemicals that

1711
07:55:18.119 --> 07:55:28.240
spread throughout your body, relaxing you so quickly, relaxing your

1712
07:55:28.360 --> 07:55:40.279
whole body and mind so very very easily, just by

1713
07:55:40.479 --> 07:55:46.840
counting from ten down to one.

1714
07:55:51.840 --> 07:55:52.680
That's what we're going to do.

1715
07:55:53.040 --> 07:55:56.720
Now. I'm going to count from ten down to one.

1716
07:55:57.799 --> 07:56:02.520
I'd like you to repeat but after me. So when

1717
07:56:02.599 --> 07:56:11.159
I say ten, you can just repeat to yourself ten.

1718
07:56:16.799 --> 07:56:26.119
Just notice, be aware of how you feel in your

1719
07:56:26.279 --> 07:56:35.799
mind and your body, and when I say nine, you

1720
07:56:35.919 --> 07:56:38.479
can repeat to yourself.

1721
07:56:41.400 --> 07:56:41.680
Nine.

1722
07:56:45.639 --> 07:56:56.880
Became noticing the increase in comfort and calmness in your

1723
07:56:57.080 --> 07:57:07.680
mind and in your body. The same. Want to say eight,

1724
07:57:10.680 --> 07:57:22.279
when I say seven, six, I want I say five, four,

1725
07:57:26.240 --> 07:57:38.240
when I say three, two, and lastly when I say one,

1726
07:57:40.680 --> 07:57:51.599
you can beat that number. Now. Of course, when you

1727
07:57:52.880 --> 07:57:58.159
do this on your own without listening to me, you

1728
07:57:58.319 --> 07:58:04.439
can say them no numbers or whatever speed that you

1729
07:58:04.799 --> 07:58:14.560
feel is necessary for you, so you can adapt so

1730
07:58:14.840 --> 07:58:19.119
you feel you want to say the numbers ten down

1731
07:58:19.279 --> 07:58:25.720
to one faster than I do, then you go ahead

1732
07:58:25.759 --> 07:58:29.240
and do that, or if you feel when you do

1733
07:58:29.360 --> 07:58:35.520
it yourself that you'd like to have more more space

1734
07:58:35.720 --> 07:58:42.799
between the numbers, maybe take a lot longer to get

1735
07:58:42.919 --> 07:58:53.520
from ten all way down to one. That's your choice

1736
07:58:53.599 --> 07:59:06.680
also to do. So I'm gonna count from ten down

1737
07:59:06.799 --> 07:59:15.759
to one, and when I get to one, that will

1738
07:59:15.840 --> 07:59:21.279
be the end of this recording. The let's of course,

1739
07:59:21.360 --> 07:59:33.439
you're listening to music, and the music will continue ten

1740
07:59:45.919 --> 08:04:40.759
nine fight twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1741
08:04:45.479 --> 08:05:26.360
twelve eleven, ten nine eight seven, six, five, four.

1742
08:05:30.439 --> 08:05:36.119
Three two.

1743
08:05:42.400 --> 08:05:59.720
One. Now open your eyes, noticing how you physically film

1744
08:06:01.159 --> 08:06:08.599
having counted down from twenty to one, allowing stress and

1745
08:06:08.759 --> 08:06:14.000
tension to leave through your fingertips and your tastes. And

1746
08:06:14.119 --> 08:06:18.720
as you focus on your fingertips, maybe they feel a

1747
08:06:18.759 --> 08:06:26.119
little bit tingling, which is I suppose quite understanding, considering

1748
08:06:26.200 --> 08:06:30.680
the tension has been exiting your body through your fingertips.

1749
08:06:37.159 --> 08:06:39.159
So now I'm going to count from twenty down to

1750
08:06:39.279 --> 08:06:47.080
one again. This time you're to feel relief of tension

1751
08:06:48.720 --> 08:06:59.680
and stress, any anxiety that you may have leaving through

1752
08:06:59.720 --> 08:07:05.759
your stomach, just leaving through your stomach, almost as if

1753
08:07:06.360 --> 08:07:12.759
it's just releasing the whole of your stomach, your navel

1754
08:07:14.279 --> 08:07:17.240
to just above your chest or blow your chest, rather

1755
08:07:18.319 --> 08:07:21.599
so surrounding your belly by an area, the whole area.

1756
08:07:23.680 --> 08:07:28.279
You can feel the tension of your body where it's left,

1757
08:07:28.560 --> 08:07:33.880
just releasing from the area, and you may notice that

1758
08:07:34.000 --> 08:07:40.240
your stomach will become very relaxed. As I countdown from

1759
08:07:40.360 --> 08:09:09.119
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, four, three.

1760
08:09:13.319 --> 08:09:18.880
Two what.

1761
08:09:24.000 --> 08:09:26.599
You can open your eyes again if you cheers, or

1762
08:09:26.639 --> 08:09:30.200
you can just keep them closed because it feels relaxing.

1763
08:09:32.520 --> 08:09:37.599
Just notice saying your stomach feels I notice, there's your focus.

1764
08:09:37.880 --> 08:09:43.080
Just do a little scan of your body. Just notice

1765
08:09:43.080 --> 08:09:53.279
saying your body fels focusing upper body, back, chest, stomach,

1766
08:09:53.520 --> 08:10:04.919
lax yarms, hands, feet, Just notice, and you know you

1767
08:10:05.080 --> 08:10:10.439
may start to feel more of a sense of tiredness,

1768
08:10:11.720 --> 08:10:16.880
which may be the reason listening to this recording, because

1769
08:10:17.040 --> 08:10:26.040
you're like to let go completely of everything and drift

1770
08:10:27.639 --> 08:10:43.000
more into a nice natural, calm, relaxing sleep. So now

1771
08:10:43.200 --> 08:10:52.799
We're gonna focus on your forehead, and if you choose,

1772
08:10:52.880 --> 08:10:56.159
you can incorporate your eyes in this focus as well.

1773
08:10:58.000 --> 08:11:03.400
Your forehead and your eyes. It's that whole area basically,

1774
08:11:04.360 --> 08:11:07.319
almost as if you were wearing a mask, you know,

1775
08:11:07.520 --> 08:11:11.840
like a I don't know, a Batman mask or something,

1776
08:11:12.840 --> 08:11:17.639
or I'm trying to sorrow or something, you know, the

1777
08:11:17.759 --> 08:11:20.840
kind of mask that covers your eyes but also covers

1778
08:11:20.919 --> 08:11:27.159
quite a lot of the forehead. Focusing on that area

1779
08:11:27.680 --> 08:11:31.319
because that's the area that we're now going to release tension,

1780
08:11:31.759 --> 08:11:37.200
stress from your mind, your brain, from your mind, and

1781
08:11:37.919 --> 08:11:41.439
any tension that you may have remaining in your face,

1782
08:11:42.439 --> 08:11:47.799
in your neck and your jaw, in your eyes, your forehead,

1783
08:11:48.560 --> 08:11:54.880
or your scalp. So basically, any tension within your head area,

1784
08:11:55.599 --> 08:12:02.759
including your mind and your brain, that's going to be

1785
08:12:02.919 --> 08:12:10.959
released through your full head in your eyes. As I

1786
08:12:11.080 --> 08:13:57.639
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, three, one,

1787
08:14:05.919 --> 08:14:13.959
noticing as you scan your face with jaw, your eyes,

1788
08:14:15.319 --> 08:14:24.360
your cheap bones, your ears, your forehead, your scalp, your neck,

1789
08:14:25.840 --> 08:14:29.119
back of your neck and front of your neck, the

1790
08:14:29.400 --> 08:14:40.279
side of your neck, and your throat, noticing being aware

1791
08:14:40.560 --> 08:14:51.840
of the comfort increased in relaxation, not just in your

1792
08:14:52.000 --> 08:14:57.360
head and neck and mind, also the rest of your body.

1793
08:15:03.000 --> 08:15:09.759
It is how loose and calm your film, and how easily.

1794
08:15:11.479 --> 08:15:13.040
It is to just let go.

1795
08:15:15.840 --> 08:15:31.560
Completely, let go completely, how easily.

1796
08:15:39.400 --> 08:15:42.520
So what I'm gonna do about is I'm going to

1797
08:15:42.639 --> 08:15:50.080
focus on the top of your head and are we

1798
08:15:50.200 --> 08:15:58.959
going to allow every last piece of tension or stress

1799
08:15:59.200 --> 08:16:05.400
the way be lingering or hiding in your body, your mind,

1800
08:16:06.159 --> 08:16:12.959
my head to just be sucked down on the top

1801
08:16:13.040 --> 08:16:23.240
of your head and released. Yeah, I was sucked down

1802
08:16:23.360 --> 08:16:29.439
into the clouds. Imagine a big cloud of pop your head.

1803
08:16:31.439 --> 08:16:35.279
It was like a whirlpool. It's is gonna suck that

1804
08:16:35.720 --> 08:16:42.240
tension out of the top of your head, just take

1805
08:16:42.319 --> 08:16:51.439
her away. Good to focus. Imagine an opening on the

1806
08:16:51.560 --> 08:16:55.959
top of your head with that tension and stress and

1807
08:16:57.040 --> 08:17:01.360
any remaining issues, maybe worries, sands.

1808
08:17:01.159 --> 08:17:02.680
That we're not used to you.

1809
08:17:02.840 --> 08:17:07.200
Now you can all be sucked down atop of your head.

1810
08:17:09.000 --> 08:17:14.919
They've taken away. As I count down again, I'm twenty

1811
08:17:15.319 --> 08:17:55.720
down to one now twenty nineteen eighteen seventeen, sixteen fifty

1812
08:18:01.040 --> 08:18:54.080
four ten to twelve eleven, ten, nine, eight, seven, six.

1813
08:18:58.000 --> 08:18:58.560
Five.

1814
08:19:03.840 --> 08:19:08.919
Four three.

1815
08:19:12.959 --> 08:19:18.919
To wha.

1816
08:19:29.040 --> 08:19:29.319
Pray.

1817
08:19:34.400 --> 08:19:47.880
Notice how you feel, how relaxed and calm if physically

1818
08:19:48.919 --> 08:20:02.759
and mentally feel right now, help p so your mind feels.

1819
08:20:05.360 --> 08:20:10.599
It feels so nice to just let go, to give

1820
08:20:10.639 --> 08:20:24.439
yourself some space to breathe easily, to think calmly, and

1821
08:20:24.639 --> 08:20:29.759
just to take a break from all that pointless worry

1822
08:20:31.319 --> 08:20:35.599
concerns about things that you don't need to think about

1823
08:20:38.799 --> 08:20:46.159
right now, because this is your time to let go.

1824
08:20:47.520 --> 08:20:57.279
This is your space to enjoy feeling deeply relaxed, peaceful

1825
08:20:57.400 --> 08:21:04.680
in your mind, relaxed in your body. You can feel

1826
08:21:05.240 --> 08:21:15.080
so good, so nice to just not have to do anything,

1827
08:21:17.400 --> 08:21:26.319
to be able to really enjoy that serenity that comes

1828
08:21:27.840 --> 08:21:33.959
of letting go completely, that peacefulness that comes with.

1829
08:21:40.680 --> 08:21:42.040
Being in this.

1830
08:21:43.880 --> 08:21:53.919
Peaceful space. And you can keep this sense of calmness

1831
08:21:54.759 --> 08:22:05.880
for as long as you choose. If you choose to

1832
08:22:06.159 --> 08:22:12.200
drift off into a deep, healing, natural sleep.

1833
08:22:13.119 --> 08:22:13.959
Then you can do that.

1834
08:22:17.680 --> 08:22:25.880
It's completely up to you, and you can keep this

1835
08:22:26.200 --> 08:22:31.599
feeling of calmness physically and in your mind for it's

1836
08:22:31.759 --> 08:22:46.200
long as you choose to feel completely relaxed, completely relaxed.

1837
08:22:49.479 --> 08:22:55.080
And I'd like you to make up your mind that

1838
08:22:55.200 --> 08:23:06.119
you got to relax, and I want to explore that

1839
08:23:06.360 --> 08:23:11.639
with you. What it feels like when you actually decide

1840
08:23:13.880 --> 08:23:18.560
that you're going to relax, not forcing yourself, but giving

1841
08:23:18.599 --> 08:23:24.560
yourself that. I guess it is a command, really, isn't it,

1842
08:23:24.680 --> 08:23:32.000
when you're telling yourself relax in a gentle but firm

1843
08:23:32.119 --> 08:23:39.400
way that only you can really tell yourself in that way.

1844
08:23:40.240 --> 08:23:42.040
You can't really have someone else saying to you and

1845
08:23:42.119 --> 08:23:48.159
now it relax, relax, you know, and it needs to

1846
08:23:48.200 --> 08:23:51.520
be gentle, but you can't. Someone else can't really have

1847
08:23:51.840 --> 08:24:00.759
the same the same kind of influence or power that

1848
08:24:01.080 --> 08:24:08.680
you have over your own physicality over how you feel,

1849
08:24:14.520 --> 08:24:19.400
because when you say it to yourself, it means more.

1850
08:24:20.560 --> 08:24:27.040
It's personal, and your brain and your unconscious mind and

1851
08:24:27.159 --> 08:24:33.680
your body listens to what you say. So, for example,

1852
08:24:34.319 --> 08:24:36.919
we'll test it out and do a little test, a

1853
08:24:37.000 --> 08:24:38.919
few little tests along the way.

1854
08:24:40.040 --> 08:24:45.200
And you can get more of an idea of the force,

1855
08:24:46.159 --> 08:24:49.840
a positive force that you can have in.

1856
08:24:50.799 --> 08:24:56.479
Creating a sense of comfort and relaxation in your body

1857
08:24:56.680 --> 08:25:03.919
and your mind quite quickly just by you telling yourself

1858
08:25:05.759 --> 08:25:13.799
to relax. So I want to start by it's focus

1859
08:25:13.919 --> 08:25:19.639
on your hands. So focus on your hands and just

1860
08:25:19.759 --> 08:25:26.119
tell your hands to relax, and just say relax. As

1861
08:25:26.159 --> 08:25:32.040
you focus on your hands, you could say my hands

1862
08:25:32.279 --> 08:25:37.560
are relaxed, or I want my hands to relax. I

1863
08:25:37.639 --> 08:25:44.000
think if you actually do it directly by focusing and

1864
08:25:44.119 --> 08:25:48.319
imagining that your hands can hear what you're saying. You

1865
08:25:48.439 --> 08:25:51.279
know they've got little ears, which is a little weird.

1866
08:25:53.880 --> 08:26:04.759
So talking to your hands and just say relax, noticing

1867
08:26:10.880 --> 08:26:26.000
how your hands start to relax. Now focus on your

1868
08:26:26.119 --> 08:26:29.880
eyes and tell your eyes to relax. If you just

1869
08:26:29.959 --> 08:26:34.799
say in the same word relax, and find the right

1870
08:26:36.080 --> 08:26:42.759
tone for you. You know, I might say relax, but

1871
08:26:42.919 --> 08:26:51.200
you you might say relax or relax. You know, you

1872
08:26:51.319 --> 08:26:57.720
might say it differently to yourself, and that's important for

1873
08:26:57.880 --> 08:27:04.040
you to gauge what feels right for you. To just

1874
08:27:04.200 --> 08:27:09.159
tell your eyes to relax, whilst focusing on your eyes,

1875
08:27:09.680 --> 08:27:14.360
your eyelids, the muscles around your eyes, your eyebrows, and

1876
08:27:14.639 --> 08:27:20.840
just tell your eyes directly relax.

1877
08:27:22.720 --> 08:27:22.919
Now.

1878
08:27:49.720 --> 08:27:59.880
Now I just did that myself, and sometimes you made

1879
08:28:00.040 --> 08:28:04.639
feel that you need a bit more time for the

1880
08:28:04.759 --> 08:28:08.799
different parts to relax. You know, because I started talking again,

1881
08:28:09.400 --> 08:28:14.439
and maybe that part hasn't relaxed fully, But what happened

1882
08:28:14.520 --> 08:28:16.759
is that it would just continue to relax even though

1883
08:28:16.799 --> 08:28:24.040
I'm talking. And that's happened with my eyes. Something else

1884
08:28:24.080 --> 08:28:28.680
I noticed is when I started focusing on my eyes,

1885
08:28:29.000 --> 08:28:32.479
they actually almost became They got worse before they got

1886
08:28:32.560 --> 08:28:35.520
better in a way. So I felt a degree of

1887
08:28:35.720 --> 08:28:42.319
tension growing in my eyes and then disappearing. So I

1888
08:28:42.439 --> 08:28:45.319
think what that was really was just me becoming more

1889
08:28:45.439 --> 08:28:52.040
aware of the tension that was already there that I wasn't.

1890
08:28:53.040 --> 08:28:56.959
I wasn't focused on it before, so I wasn't really

1891
08:28:57.720 --> 08:29:15.080
acknowledging it or really conscious to those feelings. Yeah, my

1892
08:29:15.240 --> 08:29:19.400
eyes is still continuing to relax, as well as my hands. Actually,

1893
08:29:22.880 --> 08:29:28.279
my hands have got a certain kind of energy, like

1894
08:29:28.520 --> 08:29:33.680
not buzzing, but I can kind of feel a degree

1895
08:29:33.720 --> 08:29:39.639
of energy in my hands. Maybe that's where the tension

1896
08:29:39.759 --> 08:29:51.759
is being released. Maybe that's causing that. The next part,

1897
08:29:51.840 --> 08:29:54.000
I think we should focus on the back of the neck.

1898
08:29:54.720 --> 08:29:59.880
That's a part was quite often well for me holds tension.

1899
08:30:00.040 --> 08:30:02.759
Don't know about it for yourself, but I think it's

1900
08:30:02.840 --> 08:30:07.560
quite a standard place where a tension is sometimes held

1901
08:30:09.119 --> 08:30:14.119
so and I'm doing it exactly what you're doing as

1902
08:30:14.200 --> 08:30:17.319
you do it as well, So I'm telling my body

1903
08:30:17.439 --> 08:30:20.959
parts to relax as well. So if you tell your neck,

1904
08:30:21.200 --> 08:30:23.720
the back of your neck, focus on the back of

1905
08:30:23.759 --> 08:30:30.799
your neck and just say relax in your own words

1906
08:30:30.959 --> 08:30:34.080
and your own tone, in your own voice. You can

1907
08:30:34.159 --> 08:30:36.040
say out loud, or you can just say it to

1908
08:30:36.080 --> 08:30:42.319
yourself internally, but you're focusing and you're saying it literally

1909
08:30:42.720 --> 08:30:46.040
to the back of your neck, as if the back

1910
08:30:46.080 --> 08:30:52.840
of your neck can actually hear what you're saying. So

1911
08:30:53.000 --> 08:30:56.840
do that now, Just say relax, so back of your neck,

1912
08:30:58.000 --> 08:31:39.200
and I'll do the same. Now. What I noticed, and

1913
08:31:39.639 --> 08:31:44.319
you may have had similar thing is even though I

1914
08:31:44.479 --> 08:31:52.119
was focusing on the back of my neck, other parts

1915
08:31:52.759 --> 08:31:58.520
started to, I don't know, show themselves to me or

1916
08:31:59.279 --> 08:32:01.599
maybe say you want to be relaxed as well. But

1917
08:32:02.360 --> 08:32:06.439
I started noticing the feelings in my shoulders at tension

1918
08:32:06.479 --> 08:32:12.000
in my shoulders and in my upper back. Whether that

1919
08:32:12.240 --> 08:32:17.599
was because my back of my neck was saying, well,

1920
08:32:17.639 --> 08:32:22.599
I'm pretty much okay. It's the other parts that need attention.

1921
08:32:29.000 --> 08:32:31.119
But my low of my back of my neck is

1922
08:32:31.200 --> 08:32:35.360
still relaxing. But I just became more aware of other

1923
08:32:35.479 --> 08:32:43.200
parts that needed attention that this might happen, and it's not.

1924
08:32:44.799 --> 08:32:47.360
It doesn't mean that it's going wrong. It just means

1925
08:32:48.200 --> 08:32:54.240
you're being notified of more places that also want to

1926
08:32:54.279 --> 08:33:01.400
feel relaxed. So I'm going to focus on my other back,

1927
08:33:02.680 --> 08:33:06.439
so you can do the same, even if you don't

1928
08:33:06.560 --> 08:33:11.360
have any feelings of tension that are obvious.

1929
08:33:11.200 --> 08:33:12.080
In your other back.

1930
08:33:14.040 --> 08:33:18.880
You just focus on your back and the whole area

1931
08:33:19.080 --> 08:33:23.560
from the shoulder blades down to the middle of your

1932
08:33:23.639 --> 08:33:27.880
back and your spine. And with me, it's more the

1933
08:33:27.959 --> 08:33:36.000
shoulder blades more. Yeah, that's the parts that are really

1934
08:33:38.080 --> 08:33:44.880
sort of given me the not that it needs relaxing

1935
08:33:45.159 --> 08:33:47.159
sounds gonna ask that hard to relax.

1936
08:33:48.400 --> 08:33:49.400
And you can do the same.

1937
08:33:49.479 --> 08:34:16.240
Now, relax your upper back. There's something strange happened there,

1938
08:34:16.759 --> 08:34:19.400
and this often happens.

1939
08:34:19.439 --> 08:34:20.360
I've been doing this for.

1940
08:34:23.240 --> 08:34:30.000
Sixteen years or something, and often I'm one surprised but

1941
08:34:30.680 --> 08:34:37.119
amazed really that there can be a feeling. So when

1942
08:34:37.159 --> 08:34:40.439
I was focusing on the back of my neck, my

1943
08:34:40.599 --> 08:34:45.319
upper back was starting to feel quite stressed and in

1944
08:34:45.560 --> 08:34:51.040
need of attention. As soon as I started talking to

1945
08:34:51.200 --> 08:34:55.880
you about my upper back and talking about, you know,

1946
08:34:56.400 --> 08:35:01.360
getting ready to ask the upper back to relax. Why

1947
08:35:01.479 --> 08:35:07.119
the back already started to relax. It's almost as if

1948
08:35:07.159 --> 08:35:12.799
it doesn't need to hear the words, just needs intention,

1949
08:35:17.560 --> 08:35:29.599
just needs to be noticed. That is something that often

1950
08:35:29.799 --> 08:35:36.799
happens in this type of situation is when you start

1951
08:35:37.840 --> 08:35:42.840
to relax a couple of parts of your body, as

1952
08:35:42.919 --> 08:35:49.919
we've done with our hands, our eyes and eyelids, and now.

1953
08:35:51.040 --> 08:35:58.919
Back of the neck, top of the back, upper back.

1954
08:36:00.080 --> 08:36:04.040
The rest of the body seems to just take notice

1955
08:36:06.759 --> 08:36:15.040
and decide in its own way to start relaxing. Other

1956
08:36:15.159 --> 08:36:25.040
parts of your body start to just become looser. I

1957
08:36:25.119 --> 08:36:27.799
suppose it's kind of like a bit of an avalanche,

1958
08:36:28.000 --> 08:36:32.720
you know, a little ball starts rolling, and before you

1959
08:36:32.840 --> 08:36:35.840
know it, the whole of your body is completely relaxed

1960
08:36:35.880 --> 08:36:52.560
and can't And if you focus on your face, you

1961
08:36:52.720 --> 08:37:00.279
focus on your eyes, your eyelids, your eyebrows, and the

1962
08:37:00.439 --> 08:37:09.000
muscles around your eyes, maybe you start to notice that

1963
08:37:10.759 --> 08:37:15.840
your forehead is more relaxed than it was. Maybe your

1964
08:37:15.959 --> 08:37:21.759
face is more relaxed. I would say, my entire face

1965
08:37:21.919 --> 08:37:36.479
is a lot more relaxed than it was. So we're

1966
08:37:36.520 --> 08:37:43.000
going to focus now on your shoulders again, just like before.

1967
08:37:44.400 --> 08:37:48.400
Just tell your shoulders and you can do them individually.

1968
08:37:48.560 --> 08:37:52.479
You can do the right shoulder, left shoulder. I just

1969
08:37:52.639 --> 08:37:56.840
didn't do both at the same time. And just tell

1970
08:37:57.200 --> 08:38:00.000
your shoulders as you focus on them in your life,

1971
08:38:01.560 --> 08:38:06.759
focus on how they feel. Maybe you can see them

1972
08:38:07.240 --> 08:38:13.439
in your mind's on. Just tell your shoulders.

1973
08:38:16.720 --> 08:38:17.799
To relax.

1974
08:38:55.000 --> 08:39:11.279
As nice as they relax. But do you notice, especially

1975
08:39:11.360 --> 08:39:17.759
with my back, is the connection between the different parts

1976
08:39:19.279 --> 08:39:29.000
the back, with shoulders, the neck being all connected and

1977
08:39:29.279 --> 08:39:35.759
being such a large part of your body, It's it's

1978
08:39:35.880 --> 08:39:44.200
hard to separate them from each other. And my lower

1979
08:39:44.279 --> 08:39:46.319
back is starting to relax on its own.

1980
08:39:52.520 --> 08:39:53.639
Maybe I'm going too.

1981
08:39:53.680 --> 08:39:59.639
Slow and that could be an issue because we all

1982
08:39:59.720 --> 08:40:06.240
go different speeds. And the idea of the beginning of

1983
08:40:06.360 --> 08:40:08.840
this recording was for you to be able to just

1984
08:40:09.159 --> 08:40:25.599
say to yourself, relax without focusing on any particular part

1985
08:40:25.759 --> 08:40:31.360
of your body. Because when you know that, telling your

1986
08:40:31.720 --> 08:40:45.040
hands to relax and your hands relax, you tell your eyelids,

1987
08:40:46.479 --> 08:40:52.840
your eyes and muscles around your eyes and your eyebrows

1988
08:40:53.880 --> 08:41:06.759
to relax and they relax. You tell the back of

1989
08:41:06.880 --> 08:41:26.759
your neck relax and relaxes. You tell your upper back

1990
08:41:33.439 --> 08:41:54.919
to relax and relaxes. You tell your shoulders.

1991
08:41:56.200 --> 08:42:08.479
To relax, and they relaxed.

1992
08:42:32.080 --> 08:42:36.159
You told your hands to relax, they relaxed, and they

1993
08:42:36.279 --> 08:42:49.880
continued to relax. And you told your eyelids, the muscles

1994
08:42:49.919 --> 08:43:00.439
around your eyes, your eyebrows, to relax, they relaxed and

1995
08:43:00.680 --> 08:43:11.599
continued to relax. When you told the back of your

1996
08:43:11.720 --> 08:43:13.959
neckcas on the.

1997
08:43:14.000 --> 08:43:14.919
Back of your neck.

1998
08:43:18.439 --> 08:43:30.319
And told it to relax and relaxed and continued to relax.

1999
08:43:38.479 --> 08:43:47.599
When you told your ulpa back to relax, be relaxed

2000
08:43:48.240 --> 08:44:04.560
and continued to relax. As with your shoulders, you told

2001
08:44:04.599 --> 08:44:12.959
your shoulders to relax, and your shoulders relaxed and continued

2002
08:44:18.040 --> 08:44:18.720
to relax.

2003
08:44:24.400 --> 08:44:29.360
And it's not just that, It's.

2004
08:44:32.040 --> 08:44:36.439
That the rest of your body has also been listening,

2005
08:44:38.159 --> 08:44:44.240
and their relaxation has been spreading. So from your eyes,

2006
08:44:44.560 --> 08:44:51.959
the relaxation spread to your forehead, round your face, into

2007
08:44:52.080 --> 08:45:05.880
your skin, into your jaw. It just runs the side

2008
08:45:06.000 --> 08:45:10.799
of your back. I will way down your chest and stomach.

2009
08:45:17.479 --> 08:45:20.439
Your relaxed hands and shoulders.

2010
08:45:21.880 --> 08:45:24.599
Me up through your arms.

2011
08:45:25.319 --> 08:45:37.520
Relaxing forearms, your upper arms, elbows, your wrists, let you go,

2012
08:45:45.159 --> 08:45:54.919
the lower bag, your hips, butt exploy. You'll just start

2013
08:45:55.080 --> 08:46:04.279
to relax and continue even more. Comfort spreading through your legs.

2014
08:46:09.040 --> 08:46:11.200
All the way down to your.

2015
08:46:11.159 --> 08:46:21.000
Ankles, the tops of your feet, the sight of your feet,

2016
08:46:22.840 --> 08:46:24.279
and the bottoms.

2017
08:46:23.840 --> 08:46:29.400
Of your feet, real lexing.

2018
08:46:32.639 --> 08:47:00.439
Into your toes, each toe relexing cal is. As your

2019
08:47:00.560 --> 08:47:25.400
body relaxes more, your mind becomes slower, more peaceful, to

2020
08:47:25.520 --> 08:47:38.639
the point where if you choose to fall asleep, he

2021
08:47:38.880 --> 08:47:56.520
can easily do that easy drift away because there's nothing

2022
08:47:56.639 --> 08:48:11.880
going on in your mind. Your brain is peaceful, your

2023
08:48:12.000 --> 08:48:18.240
body continues to rise.

2024
08:48:42.040 --> 08:48:42.599
And with that.

2025
08:48:42.880 --> 08:48:49.720
Connection between your body relaxing and the word do you

2026
08:48:50.119 --> 08:49:03.840
say to yourself relas means that you don't need to

2027
08:49:04.000 --> 08:49:09.439
focus on just one part. You can just focus on

2028
08:49:11.479 --> 08:49:36.599
your entire body, saying the powerful word whos And there's

2029
08:49:38.720 --> 08:49:57.880
those familiar sensations of comfort spreading throughout your body, whosening

2030
08:49:58.159 --> 08:50:17.919
and calming and heathing every part to your buddy feeding relaxed.

2031
08:50:32.560 --> 08:50:36.319
So all we need to do that one is just.

2032
08:50:38.159 --> 08:50:57.400
Tell yourself relax and us feeding completely.

2033
08:50:58.319 --> 08:50:59.360
Out for the boy.

2034
08:51:17.080 --> 08:52:19.840
Starting down with number twenty nineteen, eighteen, seventeen sixteen fifty.

2035
08:52:42.000 --> 08:53:13.080
Four thir.

2036
08:53:47.560 --> 08:53:48.200
Too well.

2037
08:55:02.599 --> 08:58:23.799
Us us.

2038
08:58:13.360 --> 08:59:36.599
Eight us.

2039
08:59:52.119 --> 09:01:30.520
Com silius.

2040
09:02:18.119 --> 09:04:01.799
Why you.

2041
09:05:06.799 --> 09:05:07.080
One.

2042
09:05:13.479 --> 09:05:35.680
So counted down from ten to one, ten nine, eight, seven, six,

2043
09:05:37.919 --> 09:05:44.240
five four three.

2044
09:05:46.880 --> 09:05:50.040
Two one.

2045
09:05:57.040 --> 09:05:59.880
And maybe that was a bit too quick in order

2046
09:05:59.880 --> 09:06:03.919
to relax. Maybe it's a bit too fast for you

2047
09:06:04.240 --> 09:06:13.959
to notice the calming of your body, maybe even a

2048
09:06:14.040 --> 09:06:17.559
little bit of pressure there. Like you'll count it down

2049
09:06:17.680 --> 09:06:20.599
from ten to one. What do you expect me to do, man,

2050
09:06:21.559 --> 09:06:26.319
expect me to stick go floppy just because you're counting down.

2051
09:06:30.480 --> 09:06:30.680
Too.

2052
09:06:31.680 --> 09:06:34.959
If you try it again, but this time, I'll go

2053
09:06:35.040 --> 09:06:42.080
a bit slower this time, as you focus on the

2054
09:06:42.239 --> 09:06:46.360
whole of your body before we focus on your legs.

2055
09:06:48.800 --> 09:06:57.959
Just notice how your body does start to feel more

2056
09:06:58.440 --> 09:07:38.680
relaxed with every number that I count down ten nine, eight, seven, six,

2057
09:07:47.120 --> 09:08:56.040
five four three two one. I just notice how how

2058
09:08:56.160 --> 09:09:06.239
you feel, generally, how your body feels. It's not necessarily

2059
09:09:06.319 --> 09:09:16.720
even about counting down from ten to one. It's that

2060
09:09:17.000 --> 09:09:24.440
space that you have, that body space between.

2061
09:09:26.519 --> 09:09:30.040
Us being.

2062
09:09:33.400 --> 09:09:45.680
Active physically or mentally, just sitting or lying down, just

2063
09:09:45.919 --> 09:09:51.839
being there, not doing anything, not saying anything, nor needing

2064
09:09:52.080 --> 09:09:57.559
to think about anything. So it opens up a space,

2065
09:09:58.519 --> 09:10:07.680
you know, a bit of a space, the gap. And

2066
09:10:07.800 --> 09:10:12.360
the more I came down for the tental one, the

2067
09:10:12.440 --> 09:10:20.400
bigger that gap becomes. So there's that gap of calmness,

2068
09:10:21.879 --> 09:10:36.599
of comfort and relaxation. It's a nice feeling, yeah, And

2069
09:10:36.760 --> 09:10:49.000
it moves those stresses or discomforts physically or emotionally moves away.

2070
09:10:55.760 --> 09:11:08.480
Allows you to just slow down, someone to count again

2071
09:11:08.599 --> 09:11:14.760
from ten down to one, and notice that gap widening,

2072
09:11:16.959 --> 09:11:17.440
the gap.

2073
09:11:19.239 --> 09:11:19.680
And as it.

2074
09:11:19.800 --> 09:11:26.279
Widens, it's almost like the stress and attention falls into

2075
09:11:26.360 --> 09:11:46.919
the gap. It gives you that distance, that space. Now

2076
09:11:51.720 --> 09:13:41.519
ten nine, eight, seven, six, five, four three two one.

2077
09:13:53.400 --> 09:14:13.160
How did you work? Body? Feel now? Can you notice

2078
09:14:13.440 --> 09:14:51.199
that you're feeling calmer? Are you feeling more relaxed? As

2079
09:14:51.239 --> 09:15:11.559
we now focus on your legs, just your legs. We're

2080
09:15:11.639 --> 09:15:31.519
just gonna start with focusing on your thighs. Of course,

2081
09:15:31.639 --> 09:15:36.519
it's not the most exciting thing to be doing because

2082
09:15:39.959 --> 09:15:42.800
I'm sure like most of your body is not not

2083
09:15:43.000 --> 09:15:55.319
going on right now. Just focusing on the whole of

2084
09:15:55.400 --> 09:16:01.680
your thighs. The tops of your fire is the sides

2085
09:16:01.839 --> 09:16:08.800
of your thighs, the bottoms of your thighs, your outer thighs,

2086
09:16:08.919 --> 09:16:13.800
and your inner thighs. Basically the whole of your thigh

2087
09:16:13.959 --> 09:16:22.680
that leads into your hip and it goes down to

2088
09:16:22.919 --> 09:16:36.959
your knee joints. Now, this is a big area. It's

2089
09:16:37.000 --> 09:16:42.480
a very heavy area. It's very strong, probably the strongest

2090
09:16:43.480 --> 09:16:56.639
muscles in your body or in your thighs. But I

2091
09:16:56.720 --> 09:17:05.000
don't think we perhaps will give enough attention to our thighs.

2092
09:17:10.959 --> 09:17:21.720
Perhaps we don't acknowledge how important our thighs are to

2093
09:17:21.919 --> 09:17:42.519
our lives, how much they actually do for us all

2094
09:17:42.639 --> 09:17:53.239
through our lives. And it may seem to sound really weird, but.

2095
09:17:56.120 --> 09:17:57.480
I think that all of our.

2096
09:17:57.400 --> 09:18:08.239
Body parts, especially our thighs, need some TLC, a bit

2097
09:18:08.319 --> 09:18:25.080
of love shown, a bit of acknowledgement, thank you, gratitude

2098
09:18:28.040 --> 09:18:36.839
for what our thighs do for us. And I know

2099
09:18:37.040 --> 09:18:43.080
this may sound a bit strange. Maybe you think, why

2100
09:18:43.160 --> 09:18:46.839
am I? Surely I should be in the garden hugging

2101
09:18:46.879 --> 09:18:54.800
a tree or something. Wow, it's hard to set a

2102
09:18:54.879 --> 09:18:58.559
microphone up on a tree. That's why I'm doing this indoors.

2103
09:18:58.599 --> 09:19:02.080
Otherwise I would be outside in a tree. Now I

2104
09:19:02.199 --> 09:19:11.199
can't see the television from the tree. You move down

2105
09:19:11.239 --> 09:19:20.959
to your knees gain such an important part, And I

2106
09:19:21.080 --> 09:19:27.919
think we don't necessarily I'll speak for myself here, I

2107
09:19:28.000 --> 09:19:33.160
don't necessarily appreciate all that my needs do for me

2108
09:19:34.400 --> 09:19:39.559
until I have a problem with my knee. It's occasionally

2109
09:19:39.639 --> 09:19:44.839
if ivor maybe I'll pash it, or it's aching for

2110
09:19:45.000 --> 09:19:49.959
some reason. It's then that I realize.

2111
09:19:50.559 --> 09:19:51.720
How much it does.

2112
09:19:53.360 --> 09:19:56.599
You know, the benefit of being able to use my

2113
09:19:56.839 --> 09:20:06.519
legs without any kind of physical discomfort is a beautiful

2114
09:20:06.599 --> 09:20:15.839
thing that's possibly not appreciated until it's temporarily removed. You

2115
09:20:15.919 --> 09:20:22.760
know that's comfort. But as you focus on your knees,

2116
09:20:24.959 --> 09:20:30.599
regardless of how your knees feel, you can have that

2117
09:20:30.839 --> 09:20:37.000
sense of gratitude and love to your knees for all

2118
09:20:37.160 --> 09:20:49.559
that they do for you. You can still have that

2119
09:20:49.680 --> 09:20:54.599
attention on your thighs. Maybe notice how your thighs feel,

2120
09:20:56.800 --> 09:21:14.839
Maybe noticed that they are relaxing more deeply as you

2121
09:21:15.000 --> 09:21:20.199
focus now on the bottoms of your legs, your shins,

2122
09:21:21.080 --> 09:21:27.559
and your calf muscles, the bones between your knees and

2123
09:21:27.680 --> 09:21:35.239
your feet incorporates, and the course your ankles so important.

2124
09:21:40.919 --> 09:21:45.720
Anyone that's had even like the slightest sprain of an

2125
09:21:45.760 --> 09:21:53.879
ankle knows how how much we take our ankles for granted.

2126
09:22:00.000 --> 09:22:02.239
It's kind of strange in a way when you think that,

2127
09:22:04.760 --> 09:22:08.760
you know, logically, our wrists are a lot thinner than

2128
09:22:08.879 --> 09:22:12.959
the rest of our arms, which is, okay, it doesn't

2129
09:22:13.480 --> 09:22:16.559
I can't see any problem with that because we're just

2130
09:22:16.680 --> 09:22:24.400
picking stuff up. Our ankles so much thinner than the

2131
09:22:24.480 --> 09:22:34.720
rest of our legs, and from a physics perspective or

2132
09:22:34.919 --> 09:22:39.040
logical even it doesn't really make sense that all this

2133
09:22:39.319 --> 09:22:48.120
weight will ultimately be resting on your ankles then leading

2134
09:22:48.160 --> 09:23:01.120
to your feet. That thin area, thin bone. Yeah, it

2135
09:23:01.319 --> 09:23:07.199
does so much great work. Supports us, supports our body

2136
09:23:08.480 --> 09:23:18.959
for a lifetime, helps us to balance, helps you to

2137
09:23:22.959 --> 09:23:32.199
get around and be mobile. And there's the calf muscles.

2138
09:23:32.239 --> 09:23:39.839
Of course, when I was younger, I couldn't see the

2139
09:23:39.919 --> 09:23:45.000
point in calf muscles. Didn't seem to do anything. Okay,

2140
09:23:46.120 --> 09:23:48.800
if I walked around on tiptoes, then my.

2141
09:23:48.919 --> 09:23:50.319
Calf muscles get some work.

2142
09:23:51.720 --> 09:23:53.040
But of course that's not true.

2143
09:23:53.160 --> 09:23:57.720
The calf muscles are being used whenever we use our legs,

2144
09:24:03.360 --> 09:24:04.720
and your shins.

2145
09:24:07.519 --> 09:24:16.480
There to protect your lower legs, shaped in a way

2146
09:24:18.360 --> 09:24:30.440
almost as a protector, with the bone leading of course

2147
09:24:30.519 --> 09:24:40.800
to your ankles and your feet. We're not going to

2148
09:24:40.879 --> 09:24:43.000
focus on your feet. We're just going to focus on

2149
09:24:43.120 --> 09:24:50.120
the legs. I realize now that I've mentioned your feet

2150
09:24:50.199 --> 09:24:54.839
you probably focuses numb them anyway, So maybe I should

2151
09:24:54.959 --> 09:25:00.919
focus on your feet a little bit. You can have

2152
09:25:01.080 --> 09:25:06.279
them in your awareness the same as you have your

2153
09:25:06.400 --> 09:25:10.639
thighs in your awareness. Even though we haven't been focusing

2154
09:25:11.360 --> 09:25:16.120
on your thighs for a few minutes, I've been focusing

2155
09:25:16.239 --> 09:25:32.800
on your ankles, there's still that sensation of comfort in

2156
09:25:33.000 --> 09:25:44.800
your thighs, and there's that movement of energy because the

2157
09:25:44.919 --> 09:25:52.519
thighs hold lots of different sensations. Of course, there's the muscles,

2158
09:25:53.120 --> 09:25:57.160
the big straw muscles that we have in our thighs.

2159
09:26:05.919 --> 09:26:11.639
But the skin on the outside of the thighs, as

2160
09:26:11.720 --> 09:26:16.800
in the outside of all of our body, can be very.

2161
09:26:17.480 --> 09:26:34.959
Sensitive, sensitive to the touch, sensitive to temperature, and inside

2162
09:26:35.040 --> 09:26:36.000
your thighs.

2163
09:26:38.199 --> 09:26:42.959
The bones, there's the muscle, there's the blood, vessels, the

2164
09:26:43.160 --> 09:26:53.160
arch trees, all this stuff that's inside your thighs. I

2165
09:26:53.239 --> 09:26:56.720
guess sometimes it'd be nice if you could actually put

2166
09:26:56.800 --> 09:27:04.120
your fingers inside your thigh and a message, so you

2167
09:27:04.199 --> 09:27:07.680
can message on the outside, of course, and to be

2168
09:27:07.760 --> 09:27:11.160
able to get deep into the muscles, to be able

2169
09:27:11.160 --> 09:27:16.680
to just message inside your thighs, message in the bones

2170
09:27:17.639 --> 09:27:25.160
of your leg, massage in or the veins and just

2171
09:27:25.440 --> 09:27:38.120
gently healing your thighs, and you could move down message

2172
09:27:38.199 --> 09:27:43.720
and inside your knees, just message in those bones, but

2173
09:27:43.879 --> 09:27:51.800
with healing fingertips, spreading that healing energy deep into the choints.

2174
09:27:52.839 --> 09:27:53.559
Of your knees.

2175
09:27:59.040 --> 09:28:02.720
Of course, there's the act of your your knee and

2176
09:28:02.839 --> 09:28:08.800
the inside crease where your knee is. It's a really

2177
09:28:09.040 --> 09:28:14.919
sensitive area, really feels very nice when you stroke it.

2178
09:28:16.319 --> 09:28:19.639
That might be because it's an area that's not really

2179
09:28:19.839 --> 09:28:26.360
touched very often. It's almost like a hidden part a

2180
09:28:26.680 --> 09:28:33.400
crease in your legs. It's almost it's like a part

2181
09:28:33.519 --> 09:28:38.360
that has a sensitivity, which is a little bit different.

2182
09:28:46.239 --> 09:28:56.160
Of course, it's protected by your legs, so you can

2183
09:28:56.199 --> 09:29:01.559
imagine putting your fingers into that crease, yes on your legs,

2184
09:29:07.360 --> 09:29:10.959
fold in between your legs. You can just message with

2185
09:29:11.080 --> 09:29:19.959
your fingertips, your fingertips going inside massage in the muscle tissue.

2186
09:29:24.559 --> 09:29:28.800
You can of course field the bones of your knees

2187
09:29:30.319 --> 09:29:40.760
heading through your fingertips, and then if you go down

2188
09:29:43.639 --> 09:29:46.440
to your calf muscles, and that's the part I'd like

2189
09:29:46.519 --> 09:29:51.199
to be able to really put my fingertips deep inside

2190
09:29:52.000 --> 09:30:00.919
my calf muscles. Massage in every single tissue, that muscle,

2191
09:30:02.519 --> 09:30:11.839
healing every part, and then doing the same for my

2192
09:30:12.000 --> 09:30:22.519
shins a massagey gently stroking the bones, gently stroking them,

2193
09:30:23.440 --> 09:30:28.160
healing the loving way, because they deserve to be treated.

2194
09:30:31.199 --> 09:30:35.480
There's the precious bones that they are. Our legs are

2195
09:30:35.559 --> 09:30:39.319
so precious as in all the other parts of our body,

2196
09:30:41.800 --> 09:30:55.559
and more precious of any chore on the planet. When

2197
09:30:55.760 --> 09:31:03.559
you start to think about the legs in this way,

2198
09:31:08.160 --> 09:31:10.959
it can change your perspective.

2199
09:31:13.680 --> 09:31:14.959
It might sound a bit.

2200
09:31:17.879 --> 09:31:22.160
A bit silly to start with the idea of having

2201
09:31:23.040 --> 09:31:32.919
love for your legs, showing appreciation for your fighs, want

2202
09:31:33.000 --> 09:31:37.080
them to be able to put your hands in your thighs,

2203
09:31:39.040 --> 09:31:45.519
the massage the muscles and the bones, and to get

2204
09:31:45.519 --> 09:31:53.800
your fingers deep in there, releasing all tension, just to

2205
09:31:54.000 --> 09:32:03.319
show how much you care about your legs, how what

2206
09:32:03.519 --> 09:32:09.199
you care for what your legs do for you regularly,

2207
09:32:11.559 --> 09:32:21.760
your knees, your calves, your ankles. The strength of your ankles,

2208
09:32:24.680 --> 09:32:29.400
considering how thin they are compared to the rest of

2209
09:32:29.480 --> 09:32:39.239
your legs, especially of figs, yet this so strong, so flexible,

2210
09:32:43.040 --> 09:32:55.879
absolutely amazing things. Your ankles are truly a gift because

2211
09:32:55.919 --> 09:33:08.000
of what they do for you. Supporting all that weight, regardless.

2212
09:33:07.319 --> 09:33:11.680
Of how what weight you are, even if you're only your.

2213
09:33:11.639 --> 09:33:17.760
Eight stone, still a lot of weight for these little ankles.

2214
09:33:21.360 --> 09:33:21.839
Now, I'm a.

2215
09:33:21.919 --> 09:33:30.080
Lot heavier than eat stone double dock. Yet my ankles

2216
09:33:31.879 --> 09:33:33.160
support my body.

2217
09:33:33.599 --> 09:33:34.199
All the time.

2218
09:33:37.959 --> 09:33:40.919
Whether they do give off a sigh of relief when

2219
09:33:41.000 --> 09:33:46.040
I sit down, that's in fact my whole legs do.

2220
09:33:49.760 --> 09:33:55.080
My feet feel also go un my toast clap.

2221
09:33:56.400 --> 09:33:57.120
I'm so happy.

2222
09:34:16.919 --> 09:34:26.599
Your legs really are amazing. And I know talking about

2223
09:34:27.040 --> 09:34:32.559
talking about your legs is probably possibly one of the

2224
09:34:32.639 --> 09:34:36.839
most the most boring things you've ever heard anyone say.

2225
09:34:37.760 --> 09:34:45.199
Possibly you're boor or not. Everything I said is true.

2226
09:34:47.680 --> 09:35:02.519
Your legs are amazing. Your lex is deserve not just respect,

2227
09:35:08.360 --> 09:35:20.680
they deserve to relax deeply. They deserve to take some

2228
09:35:20.919 --> 09:35:45.440
time out of the day to just licker completely. Relix.

2229
09:35:50.919 --> 09:36:02.919
Really can relax. Hm. And because the legs are so

2230
09:36:03.959 --> 09:36:08.760
such a most you know, very important part of your body,

2231
09:36:10.080 --> 09:36:13.680
and your relax legs, the rest of your body also

2232
09:36:14.959 --> 09:36:32.440
naturally follows in that journey of comfort. I can feel

2233
09:36:32.480 --> 09:36:40.440
it in my hips. My hips feel really loose, and

2234
09:36:40.639 --> 09:36:41.760
also my lower.

2235
09:36:41.639 --> 09:36:42.239
Back as well.

2236
09:36:44.279 --> 09:36:50.000
My lower back really feels it feels stretched, even though

2237
09:36:50.040 --> 09:36:53.680
I'm just sitting in a chair and there's no stretching

2238
09:36:56.360 --> 09:36:59.559
as far as I'm aware that I'm doing. It's almost

2239
09:36:59.639 --> 09:37:03.360
is just the muscles are just relaxed so much that

2240
09:37:03.519 --> 09:37:10.559
there is a natural stretch as the tension has reduced

2241
09:37:11.959 --> 09:37:12.440
a lot.

2242
09:37:28.800 --> 09:37:31.879
And I'm now going to count down from ten down

2243
09:37:31.959 --> 09:37:36.959
to one, and you.

2244
09:37:37.000 --> 09:38:02.519
Can continue to feel wonderfully relaxed. Ten nine, eight, seven, six,

2245
09:38:05.720 --> 09:38:38.599
five four three two one. Relax. So I'm just going

2246
09:38:38.680 --> 09:38:43.440
to count down from five down to one, and as

2247
09:38:43.480 --> 09:38:49.400
a countdown, if you just focus on the numbers, just

2248
09:38:49.599 --> 09:39:00.120
the numbers counting down, and notice how you feel in

2249
09:39:00.279 --> 09:39:05.959
this moment as you hear the numbers counting down, knowing

2250
09:39:06.120 --> 09:39:19.599
that those numbers counting down represent you feeling calmer, not

2251
09:39:20.000 --> 09:39:24.959
just in your body, but also relaxing your mind.

2252
09:39:27.760 --> 09:39:29.319
I just notice how you feel.

2253
09:39:30.239 --> 09:39:36.120
There's nothing to do, there's nothing to say, there's nothing

2254
09:39:36.279 --> 09:39:41.400
to think about, starting with.

2255
09:39:42.879 --> 09:40:13.279
Number five, four three two.

2256
09:40:19.080 --> 09:40:40.360
One. How as you notice the gradual letting go with

2257
09:40:40.559 --> 09:40:47.639
the tension in your body, you may also begin to

2258
09:40:47.959 --> 09:40:55.239
notice and be aware of how your mind is starting

2259
09:40:55.680 --> 09:41:03.639
to slow down. This is just a natural thing that happens.

2260
09:41:06.279 --> 09:41:11.480
It's not really a special procedure. It's just natural. Because

2261
09:41:11.519 --> 09:41:17.440
it's your body relaxes, your mind also starts to relax,

2262
09:41:19.040 --> 09:41:22.680
and the more your mind relaxes, the more your body relaxes.

2263
09:41:22.800 --> 09:41:33.319
It's just a continuous circle of relaxation. And there's that

2264
09:41:34.639 --> 09:41:39.639
calmness that comes from relative quietness.

2265
09:41:41.239 --> 09:41:46.120
You know, even even if this background sounds either your

2266
09:41:46.319 --> 09:41:52.839
side online, it's still going to be quite calm.

2267
09:41:54.519 --> 09:41:57.120
You know, you haven't got the television on, there's no

2268
09:41:57.480 --> 09:42:01.199
music in the background. Un unless you're listening to the

2269
09:42:01.279 --> 09:42:09.080
recorded with music. Of course, you're very likely not going

2270
09:42:09.120 --> 09:42:09.760
to be sitting in.

2271
09:42:09.800 --> 09:42:11.000
A room with other people.

2272
09:42:11.919 --> 09:42:16.559
Of course you might be, but generally it's more ideal

2273
09:42:16.639 --> 09:42:21.639
if you can do this on your own, so no distractions,

2274
09:42:27.800 --> 09:42:40.760
and when you stop thinking about stuff, relaxation automatically rises.

2275
09:42:43.120 --> 09:42:53.879
A sense of comfort starts to grow, and without trying

2276
09:42:53.919 --> 09:43:05.000
to build it up into something fantastical, something magical, this

2277
09:43:05.199 --> 09:43:15.120
is just a natural process, something that's easy to accomplish.

2278
09:43:17.959 --> 09:43:25.319
In fact, it's almost the sense of relaxing completely happens

2279
09:43:25.480 --> 09:43:28.879
really when you put no effort into it.

2280
09:43:29.919 --> 09:43:32.360
It's not something that you can really force.

2281
09:43:34.959 --> 09:43:44.360
It's something that happens naturally and part of the process

2282
09:43:44.760 --> 09:43:55.959
of this recording and others is simply two allow you

2283
09:43:58.360 --> 09:44:02.760
to take advantage of this space.

2284
09:44:05.000 --> 09:44:09.239
This time, to just.

2285
09:44:13.400 --> 09:44:20.959
Let go, to just be here, to be in tune

2286
09:44:24.639 --> 09:44:36.720
with how you feel, yet with the intention of wanting

2287
09:44:37.040 --> 09:44:49.120
to relax deeply and maybe even to fall asleep, depending

2288
09:44:49.360 --> 09:44:54.199
on what it is that you wish for yourself.

2289
09:44:55.519 --> 09:44:56.319
In this moment.

2290
09:45:03.319 --> 09:45:12.680
As we know, relaxing is the majority of the process

2291
09:45:12.800 --> 09:45:17.959
of falling asleep. The actual falling asleep part is a

2292
09:45:18.120 --> 09:45:25.879
tiny bit at the end. The deeper relaxed you become,

2293
09:45:29.839 --> 09:45:37.239
the easier you find yourself drifting