Aug. 12, 2025

(music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025

(music) (10 hours) Gentle Hypnosis for Tinnitus Relief | Jason Newland | 12th August 2025
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Experience a calming, guided hypnosis session designed to bring relief and peace to those living with tinnitus. In this gentle session, Jason Newland leads you through progressive relaxation, soothing guided imagery, and powerful mental reframing techniques to help you detach from the ringing or buzzing in your ears.

You’ll learn how to transform intrusive sounds into harmless background noise, reducing their emotional impact and regaining a sense of control. Perfect for listening during the day for stress relief or before bedtime to drift into a deep, restful sleep.

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

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

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Please only listen when you can safely close your eyes

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and welcome to this recording Gentle hypnosis for tinatous relief.

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This is not a replacement for professional medical help, so

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please get permission from your doctor before listening to this

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free hypnosis recording. Now, welcome to this gentle hypnosis session

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per tilitous relief. I'd like you, I'd like to thank you,

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but maybe you can thank yourself forgiving yourself this time

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for calm and for heathing. And please ensure that you're

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in a safe, quiet space where you can sit or

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lie down comfortably and won't be disturbed. If you're sitting

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in the chair, please make sure it supports your body

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in the event if you've fallen asleep, and it's best

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if you can close your eyes and fully relax. Just

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simply relaxing and reducing stress means you're already helping to

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make your tenatus less noticeable. And I find what I've

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found over the last nineteen years that I've been doing

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these recordings and helping people that quite often relaxation, just

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relaxation itself, has such a huge beneficial impact on changing

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the condition or the issue the person has. And my

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stomach's grumbling, brilliant, well done, stomach, I didn't expect that.

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So you can just without putting any pressure on yourself

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to go into some deep, deep trance. And you didn't,

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just let go realizing that the fact is mindfulness and

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relaxation practices have been shown to reduce the severity of

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tenetus and the distress that it causes. So as we begin,

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know that you are taking a positive, effective step towards relief.

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Now I'd like you to take a slow, gentle breath in.

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Then as you breathe out, start to let go of

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any worries for now, because you are here in this

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moment and nothing else really matters right now except giving

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yourself permission to relax. And you might already notice the

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soft hints of calm beginning to spread through your body,

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which is good as nice. And all you need to

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do is just listen to my voice and follow along. Admittedly,

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and may will be a little bit boring, but that's

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okay because it's a positive type of boring. It's a

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heathing type of boring. Now let's begin our journey into

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relaxation and relief. So we'll start with a progressive relaxation

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to ease your body and your mind. So let's begin

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by focusing on your breathing Inhale slowly and deeply through

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your nose, fill in your lungs comfortably. Hold for just

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a second, and now exhale through your mouth, feeving the tension.

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Release with that breath and find a steady, even rhythm,

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breathing in a calm and breathe and out any stress

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as each exhale carries away a little bit more detension,

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and you might even imagine a wave of relaxation flowing

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through you each time you breathe out. Now bring attention

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to your feet. Gently scrunch up if your toes if

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it's okay to do so, making the muscles in your

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feet and toes as tight as is possible and also

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as tight as is comfortable. Now hold that tension for

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a brief moment. Now release, let your toes and feet

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go limp and loose, letting go of all the tightness,

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feeding the difference as relaxation starts taking its place. Good. Next,

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move your attention to your ankles and calves, and if

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you like, you can tense these muscles gently, maybe by

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pointing your toes or tightening your calves, and then let go.

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Release in attention as you fear the soothing warm or

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heaviness in your lower legs as they relax completely, and

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continue this calming scan up through your body to your thighs,

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Tighten them a little, then relax your hips and lower back,

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perhaps archins slightly, then settle in your abdomen, pull your

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stomach in for moments, and then let it soften and

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hovy chaia. Breathe in as you tense, and breathe out

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as you release. Sing in twice as deep into relaxation.

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Now your chest, take a nice breath in, maybe huk

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your shoulders the tents and exhale to release htt in

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your chest and shoulders draw into comfort. Move in your

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hands and arms. You can make fists and squeeze your

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arms to your shoulders in unfurl and relax, feeling away

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bathe of relief as the muscles let go, and finally

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your face. Scraunch up your face, wrinkle your forehead, squeeze

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your eyes and sure gently hold for a second and

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breathe out. Relax, and you can let your jaw hang lease,

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and your eyes remain softly closed, eyelids relaxed and smooth.

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And you have now worked your way through each part

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of your body, tensing and then releasing, leaving every muscle loose,

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limb and relaxed. Now you can just take a moment

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to enjoy this sensation. As your entire body feels heavier, comfortably, warm,

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and settled. From the tips of your toes to the

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top of your head. You are letting go and any

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lingering tightness is melting away. As you're breathing remains slow

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and soothing. Huge breath guidean you deeper into a state

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of peace, and if any thoughts arise.

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That's okay, just let them drift by as if they.

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Were clouds passing in the sky. As you are gradually

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quieting your mind and with your body so calm and still,

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you may notice that even your heart beat has slowed down,

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becoming steady and serene. And this gentle stillness is the

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perfect state for the next part of our journey. Now

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that your body is deeply relaxed, imagine your mind's eye

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a safe, peaceful place, and perhaps you pictured yourself rising.

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And walking.

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Toward a beautiful garden, or may be you see a

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quiet beach or a cozy forest grow anywhere that feels

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perectly calm and pleasant.

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Tear.

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And let's say you find yourself at the entrance to

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a tranquil garden. Just visualize it as vividly as you can.

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Notice the colors of the flowers and the trees, the

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soft texture of the path beneath your feet, and the

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gentle light around you, and the air areas. It's so comfortable,

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just the right temperature for you to feel at ease

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and protected. And in this garden you begin to walk

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slowly along a little stone path, with each step you

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take is effortless and light. And as you stroll, you

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might hear sounds of nature around you, perhaps birds singing

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softly in the trees, or the faint trick of a

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small fountain or stream nearby. And you may even hear

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the distant laugh of children playing, or lee's rustling as

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a cool, pleasant breeze moves through the branches. And these

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sounds are soothing and gentle, and they remind you that

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life carries on with ease and harmony all around. Somewhere

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along the path you come upon a comfortable spot to rest.

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It could be a wooden bench under a leafy tree,

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or a soft patch of grass by a calm, clear pond,

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and you decire to pause here, to feel the surface

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beneath you as you sit or lie down in this scenery,

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And perhaps the bench is warm from the sun, or

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the grass is springy and cool, and you take a

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moment to just be in this peaceful place, soaking in

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the sense of safety and comfort it provides, because this

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is your sanctuary, a private haven where nothing can bother you.

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And as you relax here, bring your awareness to the

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sounds you hear in this imaginary environment. Maybe you notice

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a gentle tinkle of wind chimes hanging from a nearby

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a tree, singing a soft brand and melody whenever the

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breeze passes, and their tone is lights and colming like

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distant bells. Or perhaps it's evening in your garden and

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you catch the faint chirp of crickets hidden in the grass,

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their chorus rising and falling gently. And you can choose

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whatever sounds feel comfortable for wind chimes, crickets, soft ocean

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waves in the distance, or simply the whisper of the wind,

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Because these ambient sounds are peaceful and kind. Now, turn

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your focus inward for a moment and notice a ringing

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or buzzing of your timitous and without any judgment, just

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acknowledge its presence. Now in this relaxed state, you might

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find that what you're observing is that the sound. It's

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much more calm now, And here comes a little bit

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of magic from your mind. Imagine that the sound in

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your ear isn't trapped inside you, but it's actually flowing

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out into the serene world around you. Envision it escaping

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your mind and blending with the natural sounds of your

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safe space. For example, you might imagine your tenatus as

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a gentle ring in wind chime in that tree, and

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each tone of your internal ringing becomes one of those

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little bells being tickled by the breeze, and it's as

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if the sound has moved from inside your head outside

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to that wind chime where it belongs. Or if your

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sound is more of a buzz or a hum you

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might picture it as the distant throne of a friendly bee.

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What a soft harm mother hummingbird fluttering nearby, just part

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of the garden's background. And whatever this quality of your

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tenative sound, you can transform it into a natural, harmless

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sound in this scene, one that belongs here and does

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not bother you anymore. And notice what happens now as

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the once intrusive ringing is now just part of the environment,

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and a gentle one at that, and instead a source

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of distress, it now becomes like just another note in

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the symphony of this peaceful place. And as you continue

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to hear it, but it no longer feels like an enemy.

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And if it was a high pitched ring, now it's

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like the soft twin clean of chimes or distant sounds

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of a summer night. If it was a hiss or static,

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now it's like the south and hush of ocean waves.

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And if it was a buzz, now it's akin to

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a low, comforting hum, like a purring cat or the

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murmur of the breeze. And as the sound has changed

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its meaning, fear it's simply sound and nothing more. In fact,

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you may notice that the more you allow it to

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blend into the background, the fainter and more distant it becomes.

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It's as if we eat breath you take, the sound

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drifts a little further away, and maybe you imagine it

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moving off into the distance from that tree with wind

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chimes at the far end of the garden, and then

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perhaps beyond the garden's gate, and it might still be audible,

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but only if you really strain to focus on it.

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Otherwise it's just there in the background, a neutral part

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of the soundscape. Your mind is naturally tuning it out

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because you are in control here. You can choose to

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pay attention to that faint sound or to all the

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upper pleasant sensations around you, and you choose peace. You

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choose to let the tenatus simply be without giving it importance.

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It's just such a simple choice to allow the sound

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and not fear it, which weakens its hold over here. Now,

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just take a moment to really appreciate how far you've

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already come, how you've gone from feeding tense and perhaps

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overwhelmed by the ringing, to feeding calm, safe and in charge.

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Because in this inner world you've created, the tintus has

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lost its power, and what was once an irritating intruder

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can now be seen as just another gentle sound in

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your peaceful landscape, and you are free to enjoy the

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tranquility of this place. Whether the sounds present or not,

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it truly doesn't matter. Anymore, which shows you that your

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perception of the sound can change, and you have now

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proven to yourself that your mind can transform that noise

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into something natural and neutral, maybe even pleasant. Now, in

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this relaxed and receptive state, let's reinforce these positive changes

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with some gentle affirmations and suggestions and just continue to

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rest comfortably. Let these words sink into your unconscious mind,

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and you don't need to actively remember them, just simply

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allow them to wash over you and take root at

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whatever level is helpful, and each affirmation will further soothe

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your mind and calm your nervous system. Train in your

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inner self to respond to Tenetus with peace and comfort.

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Now you are safe and in control. You are safe

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and in control because the sounds you hear cannot harm

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you in any way. There are merely sounds, just like

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any other background sound or noise you've grown used to,

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and you are completely safe, and your body knows it.

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You choose calm, you choose come, and every time you

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breathe out, a wave of soveregnity flows through you, and

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your nervous system is relaxing, releasing any fight or flight responses,

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and you feel a gentle comfort wrapping around you.

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Protecting you from stress. The ring in or buzzing is

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becoming a neutral part of your world. The ring in

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or buzzing is becoming a neutral part of your world,

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and what once alarmed or annoyed you now feels insignificant

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and non threa retning, and you might even find it

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familiar and easy to ignore, just like the hum of

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a refrigerator or the sound distant traffic, It fades into

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the background unless you actively listen for it. Your mind

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is powerful and adaptable. Your mind is powerful and adaptable,

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and each day you are training your brain to tune

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out the tenatus a bit more, and you trust that

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over time, your brain can and will diminish its response,

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gradually paying it less attention and emotion, until it hardly

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bothers you at all. And you are habituating naturally, and

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this gives you deep relief. You cultivate acceptance and peace.

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You cultivate acceptance and peace, and instead of bracing against

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the sound, you allow it to be there when it's there,

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00:43:32.880 --> 00:43:46.039
without fighting, and this acceptance brings you freedom. And by

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00:43:46.199 --> 00:43:52.840
not resisting, you find that stress and anxiety related to

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00:43:52.960 --> 00:44:04.360
the sound just evaporate, and you replace these feelings with

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00:44:04.719 --> 00:44:25.400
calm confidence. You are more and more comfortable each moment

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00:44:32.280 --> 00:44:42.800
because every breath, every positive thought is soothing you, and

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00:44:42.880 --> 00:44:54.519
you feel a growing sense of mastery and comfort. And

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00:44:54.599 --> 00:44:58.400
you have coped with this before, and you are coping

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00:44:58.519 --> 00:45:11.599
eve even better now. In fact, you're thriving, and you

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00:45:11.679 --> 00:45:21.239
look forward to moments of quiet and peace now knowing

242
00:45:21.280 --> 00:45:37.000
that you can handle them with ease and relaxation. Your

243
00:45:37.119 --> 00:45:50.079
unconscious mind is learning new ways to respond, even when

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00:45:50.079 --> 00:45:56.760
you're not actively thinking about it. Deep inside your mind,

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00:45:57.760 --> 00:46:13.119
a change has happened. You've rewritten the script, and tenatus

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00:46:15.079 --> 00:46:30.800
no longer triggers fear or frustration or anger, and instead

247
00:46:32.400 --> 00:46:44.039
it might even remind you to relax, acting as a

248
00:46:44.039 --> 00:46:53.400
gentle cure to take a deep breath and return to

249
00:46:53.519 --> 00:47:13.559
this state of ease. And each of these positive ideas

250
00:47:13.880 --> 00:47:33.519
is sinking deeply into your mind, strengthening your resilience and calm.

251
00:47:33.559 --> 00:47:38.360
And if any part of you used to panic or

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00:47:38.400 --> 00:47:44.960
feel hopeless about the ringing, that part is now being

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00:47:45.159 --> 00:47:54.920
comforted and healed, and you're replacing those old reactions with

254
00:47:55.039 --> 00:48:05.840
a profound sense of peace, hope, and confidence. There's your

255
00:48:05.880 --> 00:48:16.480
body and mind. Remember how to relax, how to feel safe.

256
00:48:17.719 --> 00:48:26.280
They know what to do now whenever you hear that sound. Now,

257
00:48:40.400 --> 00:48:48.679
let's take a moment to solidify the new perspective that

258
00:48:48.840 --> 00:48:58.840
you have on your dinnertus. You have begun transforming it

259
00:48:58.960 --> 00:49:05.599
from a an annoying intruder into a more peaceful and

260
00:49:05.880 --> 00:49:14.039
harmonious aspect of your experience. And think about that for

261
00:49:14.119 --> 00:49:18.760
a moment. There's something that you used to feel so

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00:49:19.039 --> 00:49:31.199
negative now feels so manageable, even harmless. And this is

263
00:49:31.280 --> 00:49:36.360
the power of your own mind working in your favor.

264
00:49:39.440 --> 00:49:43.519
And you're no longer given the sound and negative meaning

265
00:49:44.679 --> 00:49:53.119
because it's not a threat, it's not a tormentor it's

266
00:49:53.440 --> 00:50:02.000
just a sound like any other sound. For example, consider

267
00:50:02.159 --> 00:50:07.199
sounds like refrigerates, a hum or, a fan in the background.

268
00:50:09.119 --> 00:50:14.559
They're just there. You hear them if you focus, but

269
00:50:15.320 --> 00:50:23.639
they carry no emotional weight. They can't affect you. And

270
00:50:23.679 --> 00:50:27.320
that's how your tentatus can be for you. From now on.

271
00:50:29.159 --> 00:50:33.800
You can just treat it as a neutral, meaningless noise,

272
00:50:36.440 --> 00:50:44.519
something you have to actively strain to even notice at all.

273
00:50:47.960 --> 00:50:54.519
And this shift is perspective from seeing tinatus as a

274
00:50:54.679 --> 00:51:01.679
danger to seeing it as just a benign sound. Is

275
00:51:02.000 --> 00:51:10.880
so powerful as it removes the fear and the frustration,

276
00:51:13.079 --> 00:51:20.039
and it gives you back a sense of control as

277
00:51:20.079 --> 00:51:28.920
you remind yourself, this sound cannot hurt me. It's okay

278
00:51:29.000 --> 00:51:35.960
for it to be present. I am safe, and I

279
00:51:36.000 --> 00:51:40.119
can still relax and enjoy life even if it's there.

280
00:51:45.960 --> 00:51:50.079
This sound cannot hurt me. It's okay for it to

281
00:51:50.119 --> 00:51:58.559
be present. I am safe, and I can still relax

282
00:51:58.840 --> 00:52:08.679
and enjoy life even if it's there. In fact, by

283
00:52:08.800 --> 00:52:17.960
practicing this calm acceptance, you find that the sound loses

284
00:52:18.039 --> 00:52:25.320
its hold over your attention and emotions, and it becomes

285
00:52:25.519 --> 00:52:35.320
less threatening, more familiar, and easier to ignore as you

286
00:52:35.599 --> 00:52:50.119
consistently respond to it with neutrality and calm. And if

287
00:52:50.280 --> 00:52:56.480
negative thoughts about the ringing do come at times, that's

288
00:52:56.519 --> 00:53:04.280
all right. You can acknowledge those thoughts and let them

289
00:53:04.480 --> 00:53:11.599
drift by, just like we practiced earlier with the clouds

290
00:53:11.719 --> 00:53:18.400
in the sky, because you don't need to engage with

291
00:53:18.559 --> 00:53:28.239
worry or anger about it. Instead, you embrace an attitude

292
00:53:28.320 --> 00:53:37.360
of acceptance. Okay, the sound is here, but so what

293
00:53:39.880 --> 00:53:46.440
it can still be calm, I can carry on with

294
00:53:46.840 --> 00:53:58.159
what it's doing. And this mindset is incredibly liberating because

295
00:53:58.280 --> 00:54:07.199
by accepting and coexisting with the tinatus, you significantly reduced

296
00:54:07.360 --> 00:54:14.719
to stress it used to cause you. And you may

297
00:54:14.800 --> 00:54:18.800
even find moments when you forget about it all together

298
00:54:20.800 --> 00:54:31.440
because your brain has truly accepted it as unimportant. And

299
00:54:31.480 --> 00:54:41.119
remember that habituation. We mentioned the brain's natural ability to

300
00:54:41.199 --> 00:54:50.320
get used to repeated stimuli, because that process is underway

301
00:54:50.480 --> 00:54:56.679
within you, and your brain is gradually learning to filter

302
00:54:56.800 --> 00:55:04.440
out the tinatus, treating it no differently than the countless

303
00:55:04.480 --> 00:55:14.400
other background sounds it ignores every day, and you don't

304
00:55:14.480 --> 00:55:20.840
have to try and force this. It will happen on

305
00:55:20.920 --> 00:55:26.800
its own as you continue to practice these relaxation and

306
00:55:27.000 --> 00:55:36.639
reframing techniques. And every time we respond to the sound

307
00:55:37.719 --> 00:55:43.920
with calm, indifference or gently shift your fake focus elsewhere,

308
00:55:46.159 --> 00:55:50.880
you are reinforcing to your brain that this sound is

309
00:55:51.079 --> 00:55:56.079
not a threat, not something it needs to worry about.

310
00:56:00.199 --> 00:56:07.000
Your brain listens, and over time it will more and

311
00:56:07.079 --> 00:56:19.719
more tune out the noise automatically. So in reframing your tenatus,

312
00:56:21.199 --> 00:56:28.199
you've done two important things. You've changed how you perceive it,

313
00:56:30.400 --> 00:56:37.239
You've changed how you react to it, and you now

314
00:56:37.360 --> 00:56:43.760
see it as neutral. Even as a remind to relax

315
00:56:47.440 --> 00:56:52.639
and you react with calmness, or sometimes don't react at all.

316
00:56:55.159 --> 00:57:00.760
And this new pieceful relationship with the sound means it

317
00:57:00.960 --> 00:57:10.000
no longer dominates your life or mood, and it's becoming

318
00:57:10.320 --> 00:57:22.800
just a small background aspect of your world, something you

319
00:57:22.880 --> 00:57:33.559
can easily coexist with. This is a huge step forward.

320
00:57:36.880 --> 00:57:50.679
You should feel proud of yourself for achieving this shift. Now,

321
00:57:52.039 --> 00:57:59.519
before we conclude, let's address the emotional aspect of your

322
00:57:59.599 --> 00:58:06.920
journey and offer some encouragement, because coping with tinatus can

323
00:58:07.000 --> 00:58:16.239
be emotionally challenging, and you may have felt frustration, anxiety,

324
00:58:16.360 --> 00:58:24.239
or even helplessness about it in the past, and that's

325
00:58:24.360 --> 00:58:34.320
completely understandable because the constant awareness of ringing or buzzing

326
00:58:34.480 --> 00:58:43.960
can be very distressing and stressful, and it's known that

327
00:58:44.079 --> 00:58:51.639
these feelings of stress and frustration can actually intensify the

328
00:58:51.760 --> 00:59:01.360
perception of the tinatus, creating a vicious cycle. And perhaps

329
00:59:01.440 --> 00:59:05.519
you've experience this in the past, and you know, the

330
00:59:05.599 --> 00:59:08.559
more upset you get about the sound, the louder and

331
00:59:08.679 --> 00:59:12.599
more intrusive it seems, which in turn makes you even

332
00:59:12.639 --> 00:59:20.960
more upset. If that's what was happening before, recognize that

333
00:59:21.039 --> 00:59:28.639
you'll now breaking that cycle, and by entering this relaxed,

334
00:59:29.280 --> 00:59:35.239
open state of mind, you've taken away the fuel that

335
00:59:35.480 --> 00:59:43.599
fed that negative loop, and deep relaxation is like a

336
00:59:43.719 --> 00:59:51.800
reset for your nervous system, calm in the anxiety and

337
00:59:52.159 --> 01:00:01.960
ease in the stress that made the tentatus worse. And

338
01:00:02.119 --> 01:00:07.760
in this trance state, you've shown yourself that you can

339
01:00:08.400 --> 01:00:13.719
find relief and calm even when the sound is there,

340
01:00:16.920 --> 01:00:23.199
and this proves that things can get better, that you

341
01:00:23.280 --> 01:00:31.559
are not powerless. In fact, on the contrary, you've discovered

342
01:00:32.480 --> 01:00:46.440
just how much influence you have over your experience, because

343
01:00:46.559 --> 01:00:53.239
your unconscious mind is very powerful and you've just used

344
01:00:53.280 --> 01:01:01.519
it to reframe your emotional response to timitous And this

345
01:01:01.760 --> 01:01:07.960
means that you're going forward and you'll find yourself more

346
01:01:08.760 --> 01:01:18.920
at ease as you develop a calmer mindset that prevents

347
01:01:19.000 --> 01:01:27.800
the sound from dominating your thoughts and emotions, and that

348
01:01:28.119 --> 01:01:32.159
sense of panic or despair you may have felt before

349
01:01:34.360 --> 01:01:43.719
is being replaced with confidence and peace. And the tenetis

350
01:01:43.840 --> 01:01:47.960
is moving from stem to stage to the sidelines of

351
01:01:48.000 --> 01:01:54.599
your awareness and you are back in charge of how

352
01:01:54.639 --> 01:02:05.719
you feel. And it's important to acknowledge the emotional journey

353
01:02:06.519 --> 01:02:12.280
you might have been through the worry of will it

354
01:02:12.400 --> 01:02:17.639
ever stop, the annoyance every time you notice the ringing

355
01:02:18.559 --> 01:02:25.440
in a quiet moment, and maybe even troubles sleeping or concentrating.

356
01:02:27.559 --> 01:02:32.880
But look at you now. You've learned that even if

357
01:02:32.920 --> 01:02:38.880
the sound continues, that you have the tools to cope

358
01:02:40.159 --> 01:02:51.280
and even thrive despite it. And the goal was never

359
01:02:52.440 --> 01:02:58.679
necessarily to eliminate the tenatus completely, but rather to reduce

360
01:02:58.760 --> 01:03:04.320
its impact on you so that you can live your

361
01:03:04.880 --> 01:03:17.159
life fully. And you're doing exactly that. You're freeing yourself

362
01:03:17.639 --> 01:03:23.280
from the emotional burden are tenatus by changing how you

363
01:03:23.400 --> 01:03:41.559
relate to it, and this is a tremendous accomplishment. Now

364
01:03:43.800 --> 01:03:51.280
be gentle and patient with yourself moving forward, because healing

365
01:03:51.480 --> 01:03:56.599
is a process and you are on the right track.

366
01:03:59.199 --> 01:04:03.760
And every time you practice relaxation or listen to this

367
01:04:03.960 --> 01:04:13.840
hypnosis session, you will reinforce these positive changes and you'll

368
01:04:13.880 --> 01:04:20.000
find that your stress is lower, that your sleep can improve,

369
01:04:21.960 --> 01:04:29.840
and your overall mood gets better as you continue to

370
01:04:30.000 --> 01:04:42.960
let go of the fear and frustration. And whenever you

371
01:04:43.039 --> 01:04:53.760
find yourself feeling discouraged, just remember that many people live full,

372
01:04:55.000 --> 01:05:03.639
happy lives even with tinatus, and by adopting this accepting

373
01:05:04.440 --> 01:05:10.920
calm approach. You are joining them in reclaiming your peace.

374
01:05:16.480 --> 01:05:21.800
And you are never alone in this journey because help

375
01:05:21.880 --> 01:05:29.119
and support are available, and you're proving to yourself that

376
01:05:29.199 --> 01:05:35.800
your own inner resources are perhaps the most powerful aid

377
01:05:36.280 --> 01:05:44.880
of all. And you can take pride in how far

378
01:05:45.000 --> 01:05:52.760
you've come during this session, And even if it feels subtle,

379
01:05:54.199 --> 01:06:03.239
your mind has begun a wonderful healing adjustment and you

380
01:06:03.320 --> 01:06:11.320
are stronger and more resilient than you may have ever realized,

381
01:06:15.320 --> 01:06:21.599
and you can handle this. And you are actively improving

382
01:06:22.239 --> 01:06:33.159
your relationship with the sound each and every day, feed

383
01:06:33.159 --> 01:06:42.360
in the self compassion and confidence growing inside you. You

384
01:06:42.440 --> 01:06:51.480
deserve relief, you deserve calm, and you are giving these

385
01:06:51.599 --> 01:07:04.679
gifts to yourself. Right now, it's time to conclude this session,

386
01:07:07.679 --> 01:07:10.480
so we will bring it to a close in a gentle,

387
01:07:11.719 --> 01:07:18.840
caring way, because you've done such great work and your

388
01:07:18.920 --> 01:07:27.039
mind and body are thankful for this break. And in

389
01:07:27.159 --> 01:07:33.199
a moment, I will count and guide you to either

390
01:07:33.280 --> 01:07:39.599
wake up, feed and refreshed, or to just drift off

391
01:07:39.679 --> 01:07:46.400
into a deep, RESTful sleep, depending on what you need

392
01:07:46.800 --> 01:07:54.119
at this time. Because if you're listening during the day

393
01:07:55.760 --> 01:08:01.199
and you'd like to resume your activities will slowly returned

394
01:08:01.360 --> 01:08:08.199
to full waking alertness, carrying with you all the calm

395
01:08:08.320 --> 01:08:22.479
and positive feelings that you've created. And if you're listening

396
01:08:22.520 --> 01:08:27.960
at bedtime or nap time and prefer to sleep, you

397
01:08:28.000 --> 01:08:34.000
can ignore the wake up suggestions and instead allow yourself

398
01:08:34.079 --> 01:08:42.560
to sink even deeper into sleep at the end, continuing

399
01:08:42.600 --> 01:08:47.960
to relax as long as you wish, because either way

400
01:08:48.119 --> 01:08:59.680
you will remain relaxed and our peace. Now take your

401
01:08:59.760 --> 01:09:08.920
far or deeppreffing and exile slowly, feeling the gentle energy

402
01:09:09.199 --> 01:09:15.920
return into your limbs. And if you intend to wake up,

403
01:09:16.119 --> 01:09:19.720
now start becoming aware of your body in the room,

404
01:09:21.359 --> 01:09:27.760
noticing the surface beneath you. Maybe weigle your fingers in

405
01:09:27.840 --> 01:09:35.039
your toes and I'll account from one to five, and

406
01:09:35.079 --> 01:09:42.359
with each number you'll become a little more awake, bringing

407
01:09:42.439 --> 01:09:59.920
back all a positive calm feeling in your body. Now

408
01:10:00.159 --> 01:10:16.920
take a deep breath in an excel feeling the gentle

409
01:10:17.039 --> 01:10:22.960
energy return into your limbs. And if you intend to

410
01:10:23.039 --> 01:10:27.680
wake up, now start becoming aware of your body in

411
01:10:27.760 --> 01:10:36.920
the room, noticing the surface beneath you. Maybe wiggle your

412
01:10:36.920 --> 01:10:43.199
fingers and toes and I will count from one to five,

413
01:10:45.000 --> 01:10:48.359
and with each number you'll become a little more awake,

414
01:10:49.920 --> 01:10:57.960
bringing back all the positive, calm feelings into your day.

415
01:10:59.119 --> 01:11:04.439
And if things stared you wish to sleep, just let

416
01:11:05.039 --> 01:11:20.119
my voice count you down into deep relaxation. One beginning

417
01:11:20.279 --> 01:11:28.439
to rise, feeding energy in your arms and legs, or

418
01:11:28.600 --> 01:11:40.239
drifted in ten percent deeper into sleep, if that's your choice,

419
01:11:43.199 --> 01:11:49.920
to returning awareness to your surroundings, perhaps listening to the

420
01:11:50.039 --> 01:11:59.279
faint sounds around you, still calm and relaxed, or allowing

421
01:11:59.439 --> 01:12:05.359
any rem intention to dissolve as you approach an even

422
01:12:05.720 --> 01:12:25.680
tore me a state. Four almost awake now, mind clear,

423
01:12:26.079 --> 01:12:36.159
positive and at ease. Tenatous, feeling distant and unimportant, or

424
01:12:36.319 --> 01:12:49.319
nearing the threshold of sleep, mind quiet and safe. Five

425
01:12:51.199 --> 01:13:02.600
eyes open, fully awake, feeing, rested, arm and ready to

426
01:13:02.760 --> 01:13:10.439
continue your day with a sense of serenity. Or if

427
01:13:10.479 --> 01:13:16.880
you're drifted into sleep, I remain inclosed as you just

428
01:13:17.159 --> 01:13:25.039
now sleep into a deep, peaceful sleep, letting go completely

429
01:13:26.319 --> 01:13:33.000
asshured that you will sleep soundly and wake up feeling

430
01:13:33.119 --> 01:13:45.319
refreshed and comforted. Now take a moment to appreciate the

431
01:13:45.359 --> 01:13:51.840
peace that you feel right now, Whether you choose to

432
01:13:52.000 --> 01:13:57.840
wake or to sleep. Your mind and body have embraced

433
01:13:58.279 --> 01:14:11.760
this calm, healing state, and remember that you can return

434
01:14:11.920 --> 01:14:17.560
to this feeling anytime you need. You do have the

435
01:14:17.680 --> 01:14:24.960
power to relax, to refrain, and to find relief whenever

436
01:14:25.000 --> 01:14:26.159
you choose.

437
01:14:28.479 --> 01:14:28.520
To.

438
01:14:28.680 --> 01:14:33.079
Thank you for allowing me to guide you on this journey.

439
01:14:36.359 --> 01:14:39.079
Well done for all the work that you put in,

440
01:14:42.000 --> 01:14:45.279
and in the days to come, you will continue to

441
01:14:45.439 --> 01:14:59.039
feel the benefits more calm, less reactivity to the ringing,

442
01:15:01.960 --> 01:15:11.560
and more control over your response. And as you keep

443
01:15:11.680 --> 01:15:17.880
taking care of yourself. And know that each time you practice,

444
01:15:18.239 --> 01:15:29.359
you reinforce these positive changes. And thank you for listening.

445
01:15:30.359 --> 01:15:33.600
Remember to be kind to yourself because you deserved to

446
01:15:33.640 --> 01:15:43.039
be happy and be gentle with yourself. You serve to

447
01:15:43.079 --> 01:15:50.039
feel safe.

448
01:15:50.960 --> 01:15:51.640
Lots of love.

449
01:15:56.399 --> 01:16:07.079
Bye.

450
01:16:07.680 --> 01:16:22.239
Relax in a more deep and meaningful way, Maybe in

451
01:16:22.279 --> 01:16:27.840
a way that can not just allow you to feel

452
01:16:29.239 --> 01:16:38.439
calmer now and throughout the time we spend together here,

453
01:16:40.479 --> 01:16:46.159
not just relaxed at the end of the recording when

454
01:16:46.199 --> 01:16:52.880
it's finished and you can enjoy that sense of comfort

455
01:16:53.039 --> 01:17:07.920
and peace, but also I think it would be nice

456
01:17:08.039 --> 01:17:27.840
to have those feelings of relaxation continue for longer after

457
01:17:27.920 --> 01:17:38.520
the recording has ended, so that you can still benefit

458
01:17:41.399 --> 01:17:48.680
from listening to my voice maybe in a few hours time,

459
01:17:50.560 --> 01:18:04.119
perhaps tomorrow, and then by listening regularly, especially if you

460
01:18:04.199 --> 01:18:09.479
find like some people do and myself as well. Sometimes

461
01:18:09.479 --> 01:18:15.800
I find one particular recording that really resonates with me,

462
01:18:20.119 --> 01:18:22.600
and I just listen to it over and over again

463
01:18:24.760 --> 01:18:37.760
every morning, every evening. There was this recording from We're

464
01:18:37.840 --> 01:18:42.520
going back to about nineteen ninety nine. It was it

465
01:18:42.560 --> 01:18:47.560
wasn't hypnosis, but it was a guided visualizations. It kind

466
01:18:47.600 --> 01:18:49.279
of was hypnosis, really.

467
01:18:51.439 --> 01:18:51.920
And.

468
01:18:53.560 --> 01:18:56.920
I managed to find it again and it still has

469
01:18:56.960 --> 01:19:02.520
the same effect on me. And part of it was

470
01:19:06.199 --> 01:19:17.279
the person's voice relaxed me. She just felt so peaceful,

471
01:19:19.319 --> 01:19:25.760
and I'd look forward to listening to her in the

472
01:19:25.880 --> 01:19:36.560
morning and in the evening, and I knew before even

473
01:19:37.319 --> 01:19:44.319
pressing the play button that as soon as I've done

474
01:19:44.359 --> 01:19:48.800
that pressed the play button. This was in the days

475
01:19:48.840 --> 01:20:03.159
of CD players pressed the play button, ifact it might

476
01:20:03.199 --> 01:20:07.640
have even been a tape recorder. I'd lie down on

477
01:20:07.680 --> 01:20:20.479
the bed and then even without necessarily listening to her

478
01:20:20.720 --> 01:20:33.640
words because I had them memorized. Really, it was as

479
01:20:33.680 --> 01:20:44.399
if my body knew exactly what to do, and the

480
01:20:44.560 --> 01:21:06.600
muscles just almost went into automatic relaxation, and I remember

481
01:21:06.680 --> 01:21:20.760
my mind would slow down. Now Now, I was listening

482
01:21:20.800 --> 01:21:27.560
to this recording in the early days of learning hypnosis,

483
01:21:30.119 --> 01:21:37.960
and long before I ever made any videos or audio

484
01:21:38.000 --> 01:21:42.800
recordings myself, because I didn't start doing that till two

485
01:21:42.800 --> 01:22:02.119
thousand and six, I knew, I knew how helpful I

486
01:22:02.199 --> 01:22:12.640
found being able to just let go, to have that

487
01:22:12.880 --> 01:22:25.479
trust in the person that I'm listening to, knowing that

488
01:22:25.560 --> 01:22:33.880
it's going to be just as relaxing, if not more so.

489
01:22:36.520 --> 01:22:43.520
Each time you hear my voice, you may feel the same.

490
01:22:49.880 --> 01:23:01.600
Some people have been listening to me for over a decade,

491
01:23:05.319 --> 01:23:09.359
maybe not solidly, obviously not twenty four hours a day,

492
01:23:11.079 --> 01:23:26.520
but maybe people come back. Some people maybe listen every day.

493
01:23:29.359 --> 01:23:35.319
That's something that I do which you may not realize

494
01:23:37.720 --> 01:23:56.319
by listening, is when I record these recordings. Now, for example,

495
01:24:00.840 --> 01:24:13.079
I also am affected by the words that I say.

496
01:24:13.920 --> 01:24:23.239
So if I set you focus on your feet, notice

497
01:24:23.359 --> 01:24:30.560
your feet relaxing, I will be focusing on my feet.

498
01:24:35.439 --> 01:24:52.840
I will be noticing my feet relaxing. If I said,

499
01:24:52.960 --> 01:25:00.680
focus on your hands, and maybe notice the difference between

500
01:25:00.720 --> 01:25:11.640
each hand, Perhaps notice the air in the room, the

501
01:25:11.680 --> 01:25:16.319
temperature of the room on the backs of your hands,

502
01:25:24.119 --> 01:25:28.000
you may start to notice what almost feels like a

503
01:25:28.159 --> 01:25:36.199
very light breeze, even though there may not be any

504
01:25:36.600 --> 01:25:41.520
type of breeze at all where you are right now.

505
01:25:49.680 --> 01:26:01.119
And as you become aware of your hands, also aware

506
01:26:03.800 --> 01:26:29.199
of how relaxed my hands are feeling now, and when

507
01:26:29.239 --> 01:26:36.199
it comes to potentially drifting off to sleep, which may

508
01:26:36.239 --> 01:26:52.600
be the reason you're listening, I also feel drowsy when

509
01:26:52.640 --> 01:27:05.880
I make these recordings. I also notice my mind drifting.

510
01:27:13.760 --> 01:27:26.359
In fact, at times I've actually fallen asleep without even noticing,

511
01:27:31.239 --> 01:27:40.319
and then I carry on talking. And it's only where

512
01:27:40.680 --> 01:27:49.760
I listen back to do the editing I hear snoring

513
01:27:51.680 --> 01:27:58.960
and I think I don't remember snoring. I remember talking.

514
01:28:01.840 --> 01:28:08.960
This snawing away was a pick turned up. That's why

515
01:28:08.960 --> 01:28:16.640
I sound like when I snow, how I get really

516
01:28:16.840 --> 01:28:30.319
into a whole experience. I don't know how you feel.

517
01:28:36.479 --> 01:28:43.079
How relaxed do you feel in your feet, how relaxed

518
01:28:46.920 --> 01:29:07.960
you feel in your hands. I have noticed more and

519
01:29:08.159 --> 01:29:27.079
more that the more relaxed, deeper level of comfort you feel,

520
01:29:30.720 --> 01:29:46.880
the easier your breathing becomes. It's almost like that additional

521
01:29:50.039 --> 01:30:13.439
muscle relaxation. So this allows you debreath easier without necessarily

522
01:30:16.239 --> 01:30:44.239
focusing on your breath, however, being able to notice the

523
01:30:44.279 --> 01:31:14.199
ease in which you breathe so naturally, you breathe so

524
01:31:14.520 --> 01:31:57.840
very easily and smoothly. Whenever I imagine my breathing improving.

525
01:32:03.520 --> 01:32:16.880
When I've got my eyes closed, I tend to visualize

526
01:32:18.960 --> 01:32:33.239
a beautiful field with trees and flowers producing all of

527
01:32:33.279 --> 01:33:06.840
that life giving oxygen. And it feels nice to, if

528
01:33:07.039 --> 01:33:37.720
nothing else, just taking some time away from everything, enjoying

529
01:33:44.000 --> 01:34:35.199
that feeling of peace serenity with a joyful heart. Time

530
01:34:35.640 --> 01:35:00.399
seems to just drip by so very slowly, relax axed,

531
01:35:06.199 --> 01:35:45.359
so deeply, peaceful, completely unattached to any thoughts whatsoever in

532
01:35:45.520 --> 01:36:49.920
this moment, completely free noticing that your mind has slowed down.

533
01:36:58.199 --> 01:37:44.920
Slowed down because nothing really requires your attention, you can

534
01:37:45.159 --> 01:38:01.279
enjoy the physical sensations of allowing the stress to drip

535
01:38:02.000 --> 01:38:21.840
out of your body, Dripping out of every part of

536
01:38:22.000 --> 01:38:46.520
your body and being released from your brain, d your

537
01:38:46.680 --> 01:39:37.840
mind slowly but surely, The muscles in your legs relax

538
01:39:42.840 --> 01:39:56.840
res res so very deep.

539
01:39:56.600 --> 01:40:01.960
Thing.

540
01:40:06.520 --> 01:40:37.479
Racks so deeply, and the feelings, the pleasant feelings in

541
01:40:37.600 --> 01:41:02.119
your arms and shoulders, deepening each part of your body

542
01:41:05.399 --> 01:41:43.840
further and deeper and deeper. Noticine, the feelings in the

543
01:41:43.920 --> 01:42:43.840
back of your neck, the feelings in your wrists, muscles,

544
01:42:45.880 --> 01:43:23.119
in the front of your body. I also feeling peaceful deeply.

545
01:43:40.159 --> 01:43:50.479
There's a sense of pace spreads through your very cool

546
01:44:21.000 --> 01:44:40.920
even when you focus on your mind. Her mind becomes

547
01:44:48.199 --> 01:46:11.119
be and slower, deep relaxing, a very slower his stomach

548
01:46:25.239 --> 01:47:07.199
PA's full in your stomach, held back. Notice Notice how

549
01:47:07.439 --> 01:47:25.399
relaxed you now feel in the hole of your back.

550
01:47:51.039 --> 01:48:00.000
Spye from your brain all the way down the middle

551
01:48:00.119 --> 01:48:12.000
of your back, sending and receiving millions of messages every day,

552
01:48:23.039 --> 01:49:43.600
deecomfort increasing deeply relaxed, your knees, reles, spreading those signals

553
01:49:43.840 --> 01:49:52.560
down your spine or cord into air. Every part of

554
01:49:52.680 --> 01:50:39.239
your body hmm, your shins and your calf muscles, the outbos.

555
01:50:55.199 --> 01:51:12.640
Feelings of peace and tranquility spreading through your body, tips

556
01:51:12.680 --> 01:51:28.640
of your toes, to your eyes, your fingers, all the

557
01:51:28.640 --> 01:51:47.439
way till you'll lower back, lettinger, retinker.

558
01:52:13.880 --> 01:52:14.760
Pace.

559
01:52:30.039 --> 01:52:56.319
To drift in mind, just wandering away, happy to let

560
01:52:56.520 --> 01:54:00.840
go e. God completely polite, God, so tranquil your whole

561
01:54:00.920 --> 01:56:21.920
body enjoying a sensor listing, go for more ey, enjoy

562
01:56:27.640 --> 01:56:32.680
the space, this space.

563
01:56:35.119 --> 01:56:36.319
Of peace.

564
01:56:39.439 --> 01:57:03.560
And safety.

565
01:57:03.840 --> 01:59:06.239
Faye h letting God. Maybe we can just focus on

566
01:59:06.399 --> 01:59:41.159
the different parts of your body, just to notice your

567
01:59:41.279 --> 02:00:44.079
forehead and your eyes mutual, so loose, noticing a sense

568
02:00:44.159 --> 02:02:52.000
of complete freedom, absolute freedom, dress, day, peace, fall, energy, pace,

569
02:02:52.680 --> 02:04:07.359
to breathe so much easier. Yes, you may have or

570
02:04:07.560 --> 02:05:07.960
may not have noticed your mind drifting peaceful, move any

571
02:05:08.039 --> 02:05:28.279
even more deeply in the direction of total blissful pace,

572
02:05:32.479 --> 02:07:35.920
blissphul pace, to rest, to to pace, sure, come let

573
02:07:36.000 --> 02:08:48.640
him go, peace of mind, relaxed body c rex so relaxed.

574
02:09:12.000 --> 02:09:38.840
Her body feels almost invisible, so very relaxed and paceful.

575
02:09:45.199 --> 02:09:53.880
So pace from.

576
02:10:09.520 --> 02:10:54.000
Right, let go so so ver, And you could start

577
02:10:54.479 --> 02:11:03.680
to notice that you are feeling more than acted, even

578
02:11:03.760 --> 02:11:14.920
though I've not purposely focused your mind upon that sense

579
02:11:15.319 --> 02:11:21.239
of physical comfort that is growing within you throughout your body,

580
02:11:24.399 --> 02:11:34.079
and your mind starts to slow down, And that could

581
02:11:34.119 --> 02:11:42.439
be almost in recognition of I guess my speech not

582
02:11:42.600 --> 02:11:59.680
being particularly fast, and things just generally feel calmer. Just

583
02:12:00.119 --> 02:12:08.600
by listening to my voice, you give yourself an opportunity

584
02:12:10.319 --> 02:12:16.119
to take a break from the day, take a break

585
02:12:16.159 --> 02:12:24.479
from your life, as it is, to give yourself a rest,

586
02:12:27.079 --> 02:12:34.359
giving yourself permission to take some time off and to

587
02:12:34.479 --> 02:12:40.399
allow your body to relax and allow your mind to

588
02:12:40.560 --> 02:12:52.760
slow down, which in turn releases the tension any stresses

589
02:12:52.880 --> 02:13:02.720
that you had in your body. It's almost as if

590
02:13:02.760 --> 02:13:07.039
the parts of your body just open up, allowing the

591
02:13:07.159 --> 02:13:19.880
negativity out and at the same time replacing that negativity

592
02:13:20.079 --> 02:13:29.000
with positive healing energy, which then fills your body up

593
02:13:30.359 --> 02:13:42.560
and your mind to also starts to appreciate those feelings

594
02:13:42.600 --> 02:14:02.880
of increasing confidence, an almost uplifting feeling, positive healing, an

595
02:14:03.079 --> 02:14:14.399
energy that spreads through your body like a wave of comfort.

596
02:14:19.199 --> 02:14:29.479
And all this comes from just allowing yourself a few minutes,

597
02:14:31.279 --> 02:14:34.680
maybe half an hour, however long you want it to be,

598
02:14:35.840 --> 02:14:47.760
to just rest and allow your mind and your body

599
02:14:49.960 --> 02:15:06.800
to almost reset itself to the settings of comfort and relaxation, calmness,

600
02:15:11.039 --> 02:15:20.399
which allows more room for feelings of pleasure and happiness

601
02:15:24.399 --> 02:15:33.520
to move around your body and into your mind, almost

602
02:15:34.039 --> 02:15:38.640
as if your mind and your body are sinking together,

603
02:15:42.920 --> 02:15:52.640
almost mirroring each other with that growing positivity and calmness,

604
02:15:57.640 --> 02:16:05.159
and it feels nice, really does feel nice to know

605
02:16:05.399 --> 02:16:14.239
that you are the one that has allowed yourself to

606
02:16:14.520 --> 02:16:28.560
feel more comfort than to experience more of this deep

607
02:16:28.960 --> 02:16:45.040
relaxation spreading throughout your body, and as I focus on

608
02:16:45.280 --> 02:16:51.040
each part of your body, you can notice that that

609
02:16:51.319 --> 02:17:08.159
part becomes even more more relaxed just by focusing on it.

610
02:17:08.000 --> 02:17:17.680
It becomes even more calm and comfortable, just by focusing.

611
02:17:21.719 --> 02:17:27.479
And as I move down your body, starting at your head,

612
02:17:30.200 --> 02:17:35.479
the parts that you have already focused on will continue

613
02:17:36.840 --> 02:17:43.959
to relax deeply, and those parts that have not yet

614
02:17:44.120 --> 02:17:57.040
focused on or just automatically release any remain intention in

615
02:17:57.159 --> 02:18:11.440
anticipation of even more comfort about to come. Now, I'm

616
02:18:11.440 --> 02:18:17.959
going to start by focusing on your forehead. Just being

617
02:18:18.079 --> 02:18:27.479
aware the feelings of your forehead and any background sounds

618
02:18:29.200 --> 02:18:34.639
like mister Herbert's opinion, can just allow you to feel

619
02:18:34.719 --> 02:18:44.760
even more relaxed. Just means you're in the moment. This

620
02:18:44.840 --> 02:18:50.040
isn't this isn't a sterile environment. This is the world.

621
02:18:53.440 --> 02:19:01.079
I live in the countryside, so there's lots of nature around.

622
02:19:06.399 --> 02:19:11.520
So as you focus on your forehead, just notice how

623
02:19:11.559 --> 02:19:21.600
it becomes even more relaxed as you focus only on

624
02:19:21.760 --> 02:19:31.360
my voice and that part of your body. Moving down

625
02:19:31.559 --> 02:19:44.120
to your eyes. Focusing on your eyes, noticing how your

626
02:19:44.159 --> 02:19:52.040
eyelids feel so heavy yet so light at the same time,

627
02:19:55.360 --> 02:20:06.040
and all the muscles around your eyes relaxing completely. Moving

628
02:20:06.120 --> 02:20:13.360
your focus down to your mouth, your lips, your tongue,

629
02:20:14.520 --> 02:20:29.719
your teeth, you comes, the whole of your mouth, relaxing, calm.

630
02:20:27.879 --> 02:20:28.760
And loose.

631
02:20:32.920 --> 02:20:40.719
As you focus now on your jaw, not just the

632
02:20:40.879 --> 02:20:46.040
parts of your jawney, your mouth, your chin, but all

633
02:20:46.079 --> 02:20:50.680
the way up the size of your face to your ears,

634
02:20:52.840 --> 02:20:53.879
the hole.

635
02:20:54.159 --> 02:20:58.360
Of your jaw, feeling.

636
02:21:02.079 --> 02:21:04.680
More relaxed.

637
02:21:08.000 --> 02:21:16.479
And calm.

638
02:21:16.920 --> 02:21:26.079
Focusing on your neck, the front of your neck, and

639
02:21:26.120 --> 02:21:39.159
your throat, relaxing and loose and calm. The sides of

640
02:21:39.239 --> 02:21:44.559
your neck, the right and left side of your neck

641
02:21:47.479 --> 02:22:03.319
relax and lease and calm. And now the back of

642
02:22:03.399 --> 02:22:09.959
your neck. Focus in on the back of your neck,

643
02:22:15.879 --> 02:22:21.120
letting go of any tension that may have been there before,

644
02:22:22.920 --> 02:22:34.760
and enjoying that sense of increasing comfort and release.

645
02:22:36.920 --> 02:22:40.959
That you can experience in the back of your neck.

646
02:22:47.239 --> 02:22:49.680
Moving down your back.

647
02:22:51.680 --> 02:22:56.479
And moving either side of your spine right from the

648
02:22:56.520 --> 02:23:01.920
top of your back all the way down to the

649
02:23:01.959 --> 02:23:19.440
bottom of your back, down to your lower back. As

650
02:23:19.479 --> 02:23:26.959
you move up and down your spine. You can feel

651
02:23:27.079 --> 02:23:34.840
the muscles either side of your spine relaxing even more.

652
02:23:42.319 --> 02:23:49.120
And as those muscles relax, that sense of comfort starts

653
02:23:49.159 --> 02:23:59.280
to spread outwards from your spine into both sides of

654
02:23:59.360 --> 02:24:06.360
your back, the top of your back, the middle, and

655
02:24:06.520 --> 02:24:16.040
your lower back. And as you scan gently and slowly

656
02:24:17.239 --> 02:24:22.600
up and down your back, there's the muscles in the

657
02:24:22.639 --> 02:24:32.479
top of your back relax and become looser. The muscles

658
02:24:32.600 --> 02:24:38.280
in the middle of your back also seem to just

659
02:24:38.680 --> 02:24:53.200
almost divide from each other, separating and almost melting. And

660
02:24:53.399 --> 02:24:59.479
in your lower back there seems to be an extra

661
02:24:59.600 --> 02:25:13.399
special sort of feeling of comfort. The spreads into your hips,

662
02:25:15.639 --> 02:25:23.600
sit down your lower back, into your hips, into the

663
02:25:23.680 --> 02:25:32.440
area where your cosicks are, and into your buttocks, and

664
02:25:32.520 --> 02:25:41.760
all these muscles that spread bring your lower back into

665
02:25:41.799 --> 02:25:55.399
your hip area, start to melt, start to really let go,

666
02:26:01.959 --> 02:26:06.840
and you know where about to focus on your shoulders.

667
02:26:08.559 --> 02:26:15.760
Your back and your spine will continue un til let go.

668
02:26:18.600 --> 02:26:34.360
Continue to relax so calmly, and as you focus on

669
02:26:34.399 --> 02:26:47.319
your shoulders, you may notice they're already feeling really loose.

670
02:26:52.159 --> 02:26:53.879
They're already.

671
02:26:56.200 --> 02:27:09.799
Feeding calm and fear.

672
02:27:14.120 --> 02:27:22.479
Those muscles then move from your neck into your shoulders,

673
02:27:29.000 --> 02:27:58.399
feel so soft and gentle, so smooth and calm, and

674
02:27:58.600 --> 02:28:11.479
the feeling you sh shoulders seems to spread deep into

675
02:28:11.520 --> 02:28:21.959
your shoulders, a sense of relaxation, not just traveling deeply

676
02:28:22.319 --> 02:28:39.319
into your muscles, but also relaxing the bones and moving

677
02:28:39.440 --> 02:28:47.760
all the way to underneath your arms, relaxing a whole

678
02:28:47.879 --> 02:28:52.920
area between the tops of your shoulders and underneath your

679
02:28:53.040 --> 02:28:58.239
arms healing.

680
02:29:03.639 --> 02:29:04.360
If you're so.

681
02:29:06.239 --> 02:29:18.239
Relaxed and comfortable in your shoulders, which sense that's.

682
02:29:19.959 --> 02:29:22.000
Deep healing.

683
02:29:24.959 --> 02:29:42.479
Message into your arms, you may feel almost as if

684
02:29:42.559 --> 02:29:49.079
your arms are not even there, because they're so relaxed,

685
02:29:52.239 --> 02:30:37.520
so deeply relaxed, so so calm.

686
02:30:23.159 --> 02:30:23.319
So.

687
02:30:30.120 --> 02:30:45.200
This the feels spreading all the way down your arms

688
02:30:47.760 --> 02:31:09.879
to elbows, including your elbows, circumfort spreads.

689
02:31:13.360 --> 02:31:13.959
Or way.

690
02:31:16.479 --> 02:31:35.879
Into rests, your forearments und your wrists so heavy. Yet

691
02:31:35.920 --> 02:32:20.760
the same time, sunlight and gentle frey sick now on.

692
02:32:22.559 --> 02:32:46.760
Your hands, my hands.

693
02:32:52.520 --> 02:33:17.479
So peaceful in your hands. The sense of.

694
02:33:20.680 --> 02:33:22.600
Real pace.

695
02:33:34.159 --> 02:33:43.719
Just seems to feel so familiar.

696
02:33:46.520 --> 02:34:44.319
When your hands relax deeply.

697
02:34:17.719 --> 02:35:58.399
I things things you think it tips, making attention to front,

698
02:35:58.600 --> 02:35:59.840
to your body.

699
02:36:12.520 --> 02:36:14.079
Sharp couns.

700
02:36:24.920 --> 02:37:52.719
Ma man focus, till lights, my souls and your figs

701
02:38:09.479 --> 02:38:51.600
and names. I relax calf muscles, just shads a plusie

702
02:40:51.520 --> 02:41:49.920
see then you saints serve peaceful circom sait peaceful sircom

703
02:41:50.479 --> 02:42:04.920
serve peaceful sycom So peace fall.

704
02:42:13.079 --> 02:42:14.959
RelA same.

705
02:42:19.959 --> 02:42:21.799
Peace fall.

706
02:42:25.079 --> 02:42:40.879
S come love that deep relaxation to spread your chest.

707
02:42:41.319 --> 02:42:55.879
Storm so RelA, let's it go.

708
02:42:59.799 --> 02:43:16.840
And everything. So I'm gonna start counting down now, from

709
02:43:16.879 --> 02:43:25.559
twenty down to one. You can imagine in a way

710
02:43:25.639 --> 02:43:31.760
it's like just walking down some steps and each step

711
02:43:32.079 --> 02:43:38.319
or twenty steps, and each step represents a level of comfort.

712
02:43:41.760 --> 02:43:57.319
Each step represents a deepening of that comfort and the

713
02:43:57.360 --> 02:44:04.159
furthes you walk down those steps apster deeper, more relaxed.

714
02:44:04.479 --> 02:47:12.559
Feel So starting with number twenty twenty, nineteen, eighteen, seventeen sixteen,

715
02:47:13.719 --> 02:49:45.920
see susisi three four four se.

716
02:50:52.120 --> 02:52:43.440
Too well, shhhh, ummunity, the.

717
02:53:12.959 --> 02:55:11.719
Nohhhhhhhh eight.

718
02:56:10.680 --> 02:57:48.799
Siven six.

719
02:58:11.120 --> 02:58:22.079
Speaking us.

720
02:59:03.559 --> 03:00:34.120
Five four.

721
03:00:46.840 --> 03:02:57.639
Us us.

722
03:04:01.239 --> 03:04:55.280
One.

723
03:04:56.159 --> 03:05:08.840
As you focus on your eyes, We're gonna count down

724
03:05:09.200 --> 03:05:20.360
from ten down to one, focusing just on your eyes,

725
03:05:24.120 --> 03:05:34.120
your eyelids, the muscles around your eyes, your eye walls themselves,

726
03:05:34.120 --> 03:05:51.200
our whole area that makes up your eye. And as

727
03:05:51.239 --> 03:05:59.719
we count down from ten down to one, whilst focusing

728
03:06:00.079 --> 03:06:14.760
on your eyes, you will become twice is relaxed with

729
03:06:15.120 --> 03:06:28.159
each number counting down that you may find the all

730
03:06:28.239 --> 03:06:34.399
you want to do is just drift off to sleep.

731
03:06:37.360 --> 03:06:44.040
And if that's what you want, then just allow yourself

732
03:06:44.079 --> 03:06:58.760
to do that. Now, focusing on your eyes, I'm going

733
03:06:58.840 --> 03:07:03.719
to begin count up to down. I'm ten down to

734
03:07:03.879 --> 03:11:16.360
one right now, ten nine eight seven f.

735
03:12:27.319 --> 03:16:11.079
Fourree usus.

736
03:16:15.079 --> 03:16:21.360
One.

737
03:16:21.719 --> 03:16:38.399
So counted down from ten to one ten nine eight

738
03:16:41.200 --> 03:17:06.079
seven six five four three two one. And maybe that

739
03:17:06.200 --> 03:17:10.360
was a bit too quick in order to relax. Maybe

740
03:17:10.360 --> 03:17:15.920
it's a bit too fast for you to notice the

741
03:17:15.959 --> 03:17:22.840
calming of your body, maybe even a little bit of

742
03:17:22.920 --> 03:17:26.879
pressure there, like you're counting down from ten to one.

743
03:17:26.959 --> 03:17:30.360
Would you expect me to do? Man, expect me to

744
03:17:30.360 --> 03:17:34.399
just to go with floppy just because you're counting down.

745
03:17:39.920 --> 03:17:43.280
I could try it again, but this time I'll go

746
03:17:43.319 --> 03:17:50.479
a bit slower this time. As you focus on the

747
03:17:50.520 --> 03:17:54.799
whole of your body before we focus on your legs,

748
03:17:57.079 --> 03:18:05.360
just notice how you're body. It does start to feel

749
03:18:05.959 --> 03:18:19.799
more relaxed with every number that I count down ten

750
03:18:25.399 --> 03:20:00.639
nine eight seven six five four three one, And just

751
03:20:00.799 --> 03:20:07.040
notice how how you feel generally, how your body feels.

752
03:20:13.399 --> 03:20:22.920
It's not necessarily even about counting down from ten to one.

753
03:20:24.680 --> 03:20:38.120
It's that space that you have, that space between being

754
03:20:41.639 --> 03:20:54.040
active physically or mentally, just sitting or lying down, just

755
03:20:54.200 --> 03:20:59.920
being there, not doing anything, not saying anything, or need

756
03:21:00.319 --> 03:21:05.840
to think about anything. So it opens up a space,

757
03:21:06.799 --> 03:21:09.799
you know, a bit of a space, a gap.

758
03:21:15.879 --> 03:21:19.440
And the more I came down from ten to one,

759
03:21:20.559 --> 03:21:28.719
the bigger that gap becomes. So there's that gap of calmness,

760
03:21:30.079 --> 03:21:32.319
of comfort, relaxation.

761
03:21:38.239 --> 03:21:50.680
It's a nice feeling, and it moves those stresses or

762
03:21:51.120 --> 03:21:54.959
discomforts physically or emotionally moves.

763
03:21:56.840 --> 03:21:57.280
Away.

764
03:22:04.000 --> 03:22:05.040
Allows you.

765
03:22:07.680 --> 03:22:08.280
To just.

766
03:22:11.200 --> 03:22:17.959
Slow down. Someone to count again from ten down to one,

767
03:22:18.319 --> 03:22:28.600
and notice that gap widening, the gap. And as it widens,

768
03:22:28.639 --> 03:22:34.559
it's almost like that the stress and attention falls into

769
03:22:34.639 --> 03:22:52.639
the gap and gives you that distance, that space.

770
03:22:55.000 --> 03:22:59.879
Now to.

771
03:23:04.799 --> 03:25:01.840
Nine, eight, seven, six, five, four three one. Now, how

772
03:25:01.879 --> 03:25:05.760
does your body feel.

773
03:25:07.639 --> 03:25:08.000
Now?

774
03:25:20.520 --> 03:25:36.840
Can you notice that the feeling calmer, the feeling more relaxed.

775
03:25:59.239 --> 03:26:03.760
As we now focus on your legs, just your legs.

776
03:26:19.639 --> 03:26:39.840
We're just gonna start with focusing on your thighs. Of course,

777
03:26:39.879 --> 03:26:44.799
it's not the most exciting thing to be doing because

778
03:26:48.200 --> 03:26:51.000
I'm sure, like most of your body is not a

779
03:26:51.000 --> 03:27:03.399
lot going on right now, Just focusing on the whole

780
03:27:03.520 --> 03:27:09.879
of your thighs, the tops of your thighs, the sides

781
03:27:10.079 --> 03:27:17.159
of your thighs, the bottoms of your thighs, your outer thighs,

782
03:27:17.159 --> 03:27:22.079
and your inner thighs. Basically the whole of your thigh

783
03:27:22.200 --> 03:27:31.000
that leads into your hip and it goes down to

784
03:27:31.159 --> 03:27:45.200
your knee joint. Now, this is a big area, it's

785
03:27:45.239 --> 03:27:50.799
a very heavy area. It's very strong, probably the strongest

786
03:27:51.719 --> 03:28:04.959
muscles in your body or in your thighs. But I

787
03:28:05.000 --> 03:28:13.399
don't think we perhaps give enough attention to our thighs.

788
03:28:19.239 --> 03:28:30.000
Perhaps we don't acknowledge how important our thighs are to

789
03:28:30.159 --> 03:28:50.799
our lives, how much they actually do for us all

790
03:28:50.879 --> 03:29:01.360
through our lives. And it makes it will sound really weird,

791
03:29:01.440 --> 03:29:09.799
but I think that all of our body parts, especially

792
03:29:09.920 --> 03:29:17.559
our thighs, needs some TLC, a bit of love shown,

793
03:29:18.559 --> 03:29:36.799
a bit of acknowledgement, thank you, gratitude for what our

794
03:29:36.920 --> 03:29:46.239
thighs do for us. And I know this may sound

795
03:29:46.360 --> 03:29:52.680
a bit strange. Maybe you think, why am I, surely

796
03:29:52.680 --> 03:29:55.239
how I should be out in the garden hugging a

797
03:29:55.319 --> 03:30:03.680
tree or something. Wow, it's hard to set a microphone

798
03:30:03.760 --> 03:30:06.840
up on a tree. That's why I'm doing this indoors.

799
03:30:06.840 --> 03:30:10.639
Otherwise I would be outside in a tree. I can't

800
03:30:10.680 --> 03:30:19.479
see the television from the tree. If you move down

801
03:30:19.479 --> 03:30:29.319
to your knees gain such an important part. And I

802
03:30:29.360 --> 03:30:36.520
think we don't necessarily I'll speak for myself. I don't

803
03:30:36.559 --> 03:30:43.079
necessarily appreciate all that my needs do for me until

804
03:30:44.559 --> 03:30:48.040
I have a problem with my knee. It's occasionally, if

805
03:30:48.079 --> 03:30:53.200
I ever maybe i'll bash it, or it's aching for

806
03:30:53.239 --> 03:31:00.159
some reason. It's then that I realize how much it does.

807
03:31:01.600 --> 03:31:04.879
You know, the benefit of being able to use my

808
03:31:05.120 --> 03:31:14.840
legs without any kind of physical discomfort is a beautiful

809
03:31:14.840 --> 03:31:24.120
thing that's possibly not appreciated until it's temporarily removed. You

810
03:31:24.159 --> 03:31:31.159
know that's comfort. But as you focus on your knees,

811
03:31:33.200 --> 03:31:38.879
regardless of how your knees feel, you can have that

812
03:31:39.120 --> 03:31:45.319
sense of gratitude and love to your needs for all

813
03:31:45.399 --> 03:31:57.680
that they do for you. And you can still have

814
03:31:57.760 --> 03:32:02.920
that attention on your thighs. Maybe notice how your thighs feel.

815
03:32:05.040 --> 03:32:23.000
Maybe you've noticed that they are relaxing more deeply. As

816
03:32:23.040 --> 03:32:28.559
you focus now on the bottoms of your legs, your shins,

817
03:32:29.319 --> 03:32:35.840
and your calf muscles, the bones between your knees and

818
03:32:35.920 --> 03:32:43.559
your feet incorporate, and of course your ankles so important.

819
03:32:49.000 --> 03:32:53.639
You know, anyone that's had even like the slightest sprain

820
03:32:53.719 --> 03:33:00.879
of an ankle knows how how much we take our

821
03:33:00.920 --> 03:33:09.479
ankles for granted. And it's kind of strange in a

822
03:33:09.520 --> 03:33:15.159
way when you think that. You know, logically, our wrists

823
03:33:15.280 --> 03:33:18.239
are a lot thinner than the rest of our arms,

824
03:33:19.239 --> 03:33:22.760
which is okay, it doesn't you can't see any problem

825
03:33:22.799 --> 03:33:27.719
with that because we're just picking stuff up by our

826
03:33:27.760 --> 03:33:33.680
ankles so much thinner than the rest of our legs.

827
03:33:40.000 --> 03:33:44.440
And from a physics perspective or logical even it doesn't

828
03:33:44.479 --> 03:33:50.639
really make sense that all this weight would ultimately be

829
03:33:51.600 --> 03:34:01.600
resting on your ankles then leading to your feet that

830
03:34:02.200 --> 03:34:11.239
thin area, thin bone. Yeah, it does so much great work.

831
03:34:13.319 --> 03:34:23.079
Supports us, supports our body for a lifetime, helps us

832
03:34:23.559 --> 03:34:32.920
to balance, helps you to get around and be mobile.

833
03:34:39.239 --> 03:34:47.159
And there's the calf muscles. Of course, when I was younger,

834
03:34:47.399 --> 03:34:50.719
I couldn't see the point in calf muscles didn't seem

835
03:34:50.760 --> 03:34:55.879
to do anything. Okay, if I walked around on tiptoes,

836
03:34:56.639 --> 03:35:00.520
then my calf muscles get some work, but of course

837
03:35:00.559 --> 03:35:04.719
that's not true. The carved muscles are being used whenever

838
03:35:04.760 --> 03:35:16.719
we use our legs and your shins there to protect

839
03:35:18.639 --> 03:35:27.319
your lower legs, shaped in a way almost as a

840
03:35:27.360 --> 03:35:39.680
protector for the bone, leading of course to your ankles

841
03:35:43.040 --> 03:35:49.680
and your feet. But we're not going to focus on

842
03:35:49.719 --> 03:35:51.920
your feet. We're just going to focus on the legs.

843
03:35:53.760 --> 03:35:58.360
And I realize, and now that I've mentioned your feet,

844
03:35:58.479 --> 03:36:03.159
you probably focus on them anyway, so maybe I should

845
03:36:03.200 --> 03:36:09.200
focus on your feet a little bit. You can have

846
03:36:09.319 --> 03:36:14.600
them in your awareness the same as you have your

847
03:36:14.639 --> 03:36:18.920
thighs in your awareness. Even though we haven't been focusing

848
03:36:19.600 --> 03:36:24.639
on your thighs a few minutes, let me focusing on

849
03:36:24.680 --> 03:36:42.520
your ankles. There's still that sensation of comfort in your thighs.

850
03:36:46.879 --> 03:36:48.760
In this that movement.

851
03:36:49.879 --> 03:36:57.920
Of energy because the thighs hold lots of different sensations.

852
03:36:59.280 --> 03:37:04.159
Of course, there's the muscles, the big straw muscles that

853
03:37:04.280 --> 03:37:17.239
we have in our thighs, but the skin on the

854
03:37:17.280 --> 03:37:22.760
outside of the thighs, as in the outside of all

855
03:37:22.799 --> 03:37:31.680
of our body, can be very sensitive, sensitive to the touch,

856
03:37:34.440 --> 03:37:48.440
sensitive to temperature, and inside your thighs the bones, there's

857
03:37:48.799 --> 03:37:53.680
the muscle, there's the blood, vessels, the ar trees to

858
03:37:53.760 --> 03:38:02.600
all this stuff that inside your thighs. I guess sometimes

859
03:38:03.280 --> 03:38:06.079
it'd be nice if you could actually put your fingers

860
03:38:07.040 --> 03:38:13.079
inside your thighs and a message, so you can message

861
03:38:13.120 --> 03:38:16.239
on the outside, of course, but to be able to

862
03:38:16.319 --> 03:38:19.559
get deep into the muscles and to be able to

863
03:38:19.600 --> 03:38:25.959
just message inside your thighs, message in the bones of

864
03:38:26.040 --> 03:38:37.360
your leg massage in all the veins, just gently healing

865
03:38:37.959 --> 03:38:47.079
your thighs and you can move down message and inside

866
03:38:47.120 --> 03:38:54.159
your knees, just message in those bones, but with healing fingertips,

867
03:38:55.520 --> 03:39:01.920
spreading that healing energy deep into the choice of your knees.

868
03:39:07.280 --> 03:39:10.959
Of course, there's the back of your your knee and

869
03:39:11.040 --> 03:39:17.079
the inside crease where your knee is. It's a very

870
03:39:17.280 --> 03:39:23.280
sensitive area. Very it feels very nice when you stroke it.

871
03:39:24.559 --> 03:39:27.959
That might be because it's an area that's not really

872
03:39:28.120 --> 03:39:34.639
touched very often. It's almost like a hidden part, that

873
03:39:34.920 --> 03:39:41.879
crease in your legs. It's almost like a part that

874
03:39:43.639 --> 03:39:54.920
has a sensitivity which is a little bit different. Of course,

875
03:39:54.959 --> 03:40:05.479
it's protected by your legs, so you can imagine putting

876
03:40:06.360 --> 03:40:16.200
your fingers into that crease in your legs. Fold in

877
03:40:16.280 --> 03:40:20.319
between your legs. You can just message with your fingertips.

878
03:40:21.479 --> 03:40:27.600
Imagine your fingertips going inside message in the muscle or

879
03:40:27.719 --> 03:40:37.200
tissue you can cause, field the bones of your knees,

880
03:40:38.600 --> 03:40:49.239
heating through your fingertips, and then as you go down

881
03:40:51.879 --> 03:40:54.719
to your calf muscles, and that's the part I'd like

882
03:40:54.799 --> 03:40:59.520
to be able to really put my fingertips deep inside

883
03:41:00.239 --> 03:41:09.200
my calf muscles, massage in every single tissue of that muscle,

884
03:41:10.760 --> 03:41:20.719
healing every part, and then doing the same for my shins,

885
03:41:23.879 --> 03:41:31.159
massage in and generally stroking the bones, generally stroking them,

886
03:41:31.680 --> 03:41:36.920
healing in a loving way because they deserve to be treated.

887
03:41:39.440 --> 03:41:43.639
There's the precious bones that they are, because our legs

888
03:41:43.639 --> 03:41:47.040
are so precious as in all the other parts of

889
03:41:47.079 --> 03:41:55.280
our body, the more precious of any chul on the planet.

890
03:42:03.799 --> 03:42:13.719
When you start to think about your legs in this way,

891
03:42:16.360 --> 03:42:23.079
it can change your perspective. It might sound a bit

892
03:42:26.159 --> 03:42:30.440
a bit silly to start with the idea of having

893
03:42:31.280 --> 03:42:41.280
love for your legs, showing appreciation for your thighs, wanting

894
03:42:41.440 --> 03:42:45.440
to be able to put your hands in your thighs,

895
03:42:47.559 --> 03:42:53.959
massage the muscles and the bones, and to get your

896
03:42:54.040 --> 03:43:02.559
fingers deep in there, releasing all tension, just to show

897
03:43:04.440 --> 03:43:11.840
how much you care about your legs, how much you

898
03:43:11.920 --> 03:43:15.079
care for what your legs do.

899
03:43:15.079 --> 03:43:28.120
For you regularly, your knees, your calves, your ankles, the

900
03:43:28.319 --> 03:43:31.799
strength of your ankles.

901
03:43:32.959 --> 03:43:37.680
Considering how thin they are compared to the rest of

902
03:43:37.719 --> 03:43:47.559
your legs, especially your thighs. Yeah, this so strong, so flexible,

903
03:43:51.319 --> 03:44:04.120
absolutely amazing things. Your ankles are truly a gift because

904
03:44:04.159 --> 03:44:12.959
of what they do for you, supporting all that weight.

905
03:44:14.879 --> 03:44:19.319
Regardless of how what weight you are, even if you

906
03:44:19.440 --> 03:44:24.200
only eat ate stone, there's still a lot of weight

907
03:44:24.399 --> 03:44:30.959
for these little ankles. Now I am a lot heavier

908
03:44:31.000 --> 03:44:40.680
than eight stone. Double down, get my ankles support my

909
03:44:40.760 --> 03:44:48.000
body all the time, or the they do give off

910
03:44:48.000 --> 03:44:53.559
a sigh of relief when I sit down. That's, in fact,

911
03:44:53.600 --> 03:45:02.639
my whole legs do. My feet your so go, my

912
03:45:02.760 --> 03:45:30.319
toes clap, they're so happy. Your legs really are amazing.

913
03:45:32.920 --> 03:45:36.600
And I know that talking about talking about your legs

914
03:45:36.719 --> 03:45:43.319
is probably possibly among the most most boring things I've

915
03:45:43.319 --> 03:45:52.399
ever heard anyone say. Possibly you're boring or not. Everything

916
03:45:52.399 --> 03:46:08.000
I said is true. Your legs are amazing. Your legs

917
03:46:08.040 --> 03:46:18.479
deserve not just respect, They deserve to relax.

918
03:46:19.760 --> 03:46:20.200
Deeply.

919
03:46:27.440 --> 03:46:30.799
They deserve to take some time out of the day

920
03:46:33.000 --> 03:47:01.760
to just let go completely your legs really care relax.

921
03:47:09.360 --> 03:47:13.520
And because the legs are so such a most, you know,

922
03:47:13.719 --> 03:47:19.680
very important part of your body. When you relax your legs,

923
03:47:19.760 --> 03:47:26.959
the rest of your body also naturally follows in that

924
03:47:30.719 --> 03:47:41.600
journey of comfort. I can feel it in my hips.

925
03:47:42.920 --> 03:47:50.079
My hips feel really loose, and also my lower back

926
03:47:50.120 --> 03:47:56.760
as well. My lower back really feels it feels stretched,

927
03:47:57.840 --> 03:48:00.959
even though I'm just sitting in a chair and there's

928
03:48:01.000 --> 03:48:06.280
no stretching as far as I'm aware that I'm doing,

929
03:48:07.200 --> 03:48:09.840
but it's almost as if the muscles are just relaxed

930
03:48:09.879 --> 03:48:15.479
so much that there is a natural stretch as the

931
03:48:15.639 --> 03:48:37.920
tension has reduced a lot. And I'm now going to

932
03:48:37.959 --> 03:48:45.479
count down from ten down to one, and you can

933
03:48:45.520 --> 03:49:14.319
continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

934
03:49:18.920 --> 03:49:46.959
four three two one relax. So I'm just going to

935
03:49:47.079 --> 03:49:52.479
count down five down to one. And as a countdown,

936
03:49:53.760 --> 03:49:58.799
if you just focus on the numbers, just the numbers

937
03:50:00.159 --> 03:50:09.159
counting down, and notice how you feel in this moment

938
03:50:10.920 --> 03:50:15.360
as you hear the numbers counting down, knowing that those

939
03:50:15.440 --> 03:50:28.559
numbers counting down represent you feeling calmer, not just in

940
03:50:28.600 --> 03:50:37.159
your body, but also relaxing your mind. Just notice how

941
03:50:37.200 --> 03:50:43.079
you feel. There's nothing to do, there's nothing to say,

942
03:50:43.719 --> 03:51:00.879
there's nothing to think about. Starting with number five four

943
03:51:10.280 --> 03:51:22.079
three two.

944
03:51:27.319 --> 03:51:27.559
One.

945
03:51:37.040 --> 03:51:48.879
Now, as you notice the gradual letting go of the

946
03:51:49.000 --> 03:51:56.680
tension in your body, you may also begin to notice

947
03:51:56.760 --> 03:52:05.280
and be aware of how your mind is starting to

948
03:52:05.319 --> 03:52:12.000
slow down. This is just a natural thing that happens.

949
03:52:14.520 --> 03:52:19.719
It's not really a special procedure. It's just natural because

950
03:52:19.799 --> 03:52:25.760
as your body relaxes, your mind also starts to relax

951
03:52:27.319 --> 03:52:31.000
and the more your mind relaxes, the more your body relaxes.

952
03:52:31.079 --> 03:52:41.719
It's just a continuous circle of relaxation. And is that

953
03:52:42.879 --> 03:52:50.760
calmness that comes from relative quietness. You know, even even

954
03:52:50.760 --> 03:52:57.280
if this background sounds either your side or mind, it's

955
03:52:57.440 --> 03:53:03.360
still going to be quite calm. You know, you haven't

956
03:53:03.360 --> 03:53:08.360
got the television on, there's no music in the background,

957
03:53:08.399 --> 03:53:11.159
unless you're listening to the recording with music. Of course,

958
03:53:15.920 --> 03:53:18.120
you're very likely not going to be sitting in a

959
03:53:18.239 --> 03:53:21.360
room with other people. Of course you might be, but

960
03:53:22.639 --> 03:53:25.959
generally it's more ideal if you can do this on

961
03:53:26.000 --> 03:53:37.360
your own, so no distractions, and when you stop thinking

962
03:53:37.399 --> 03:53:54.600
about stuff, relaxation automatically rises a sense of comfort starts

963
03:53:54.639 --> 03:54:03.440
to grow, and without trying to build it up into

964
03:54:03.479 --> 03:54:17.920
something fantastical or something magical. This is just a natural process,

965
03:54:17.959 --> 03:54:28.719
something that's easy to accomplish. In fact, it's almost you know,

966
03:54:28.799 --> 03:54:35.680
the sense of relaxing completely happens really when you put

967
03:54:35.799 --> 03:54:39.719
no effort into it. It's not something that you can

968
03:54:39.799 --> 03:54:51.600
really force. It's something that happens naturally. And part of

969
03:54:51.840 --> 03:55:00.559
the process of this recording and others is simp plea.

970
03:55:01.879 --> 03:55:02.040
Two.

971
03:55:03.639 --> 03:55:14.079
Allow you to take advantage of this space this time,

972
03:55:17.040 --> 03:55:17.719
to just.

973
03:55:21.639 --> 03:55:31.479
Let go, to just be here, to be in tune

974
03:55:32.879 --> 03:55:33.479
with how.

975
03:55:33.399 --> 03:55:46.799
You feel, yet with the intention of wanting to relax

976
03:55:46.920 --> 03:55:58.280
deeply and maybe even to fall asleep, depending on what

977
03:55:58.440 --> 03:56:04.639
it is that you wish for yourself in this moment.

978
03:56:11.559 --> 03:56:20.959
As we know, relaxing is the majority of the process

979
03:56:21.040 --> 03:56:26.200
of falling asleep. The actual falling asleep part is the

980
03:56:26.360 --> 03:56:34.159
tiny bit at the end. The deeper relaxed you become,

981
03:56:38.079 --> 03:56:55.760
the easier you find yourself drifting. But you can also

982
03:56:55.920 --> 03:57:03.920
if you choose stay folk just on my voice and

983
03:57:05.639 --> 03:57:35.760
really enjoy the process gradually relaxing each muscle in your

984
03:57:35.840 --> 03:58:10.399
body effortlessly and just observing the sensation of letting go completely.

985
03:58:16.440 --> 03:58:20.479
This time, I'm going to count from six down to one.

986
03:58:25.600 --> 03:58:36.440
You can notice your mind calming down more with each number.

987
03:58:37.799 --> 03:58:39.000
That you hear me.

988
03:58:39.239 --> 04:00:20.239
Say naturally, feeling calm and slow and be peaceful. Six, five, four, three,

989
04:00:58.280 --> 04:01:57.920
two on being aware how you might to slow right down,

990
04:02:01.200 --> 04:02:24.600
sinking deeply into relaxation. And as you focus on your mind,

991
04:02:24.879 --> 04:02:34.840
you may notice that there are some thoughts still there,

992
04:02:37.440 --> 04:02:46.959
maybe some stubborn thoughts that for some reason perhaps need

993
04:02:47.040 --> 04:02:47.680
your attention.

994
04:02:54.680 --> 04:02:55.959
So what you can do is.

995
04:03:01.479 --> 04:03:14.000
Send love to those thoughts. Sprinkle those thoughts with love.

996
04:03:15.719 --> 04:03:19.959
I at petals from a flower, Just sprinkle it over them,

997
04:03:21.399 --> 04:03:28.559
petals feel good love towards those thoughts, to let those

998
04:03:28.799 --> 04:03:35.200
thoughts know that you're not abandoned in them. You just

999
04:03:35.680 --> 04:03:45.719
need them. You require them to just calm down, slow down,

1000
04:03:48.040 --> 04:03:49.360
quiet down.

1001
04:03:53.040 --> 04:03:53.440
For now.

1002
04:04:01.360 --> 04:04:06.319
So as you focus on those remaining thoughts, as we

1003
04:04:06.520 --> 04:04:11.760
count down this time from seven down to one. With

1004
04:04:11.879 --> 04:04:25.799
each number, just imagine sprinkling those flower petals of love, kindness,

1005
04:04:27.399 --> 04:04:39.239
gratitude over those thoughts, which will allow them to just

1006
04:04:40.680 --> 04:04:55.680
melt away and relax deeply. With every number, those thoughts

1007
04:04:55.799 --> 04:05:51.000
will become more and more relaxed, starting with number seven, six, five,

1008
04:06:04.159 --> 04:07:47.719
four three one. Now, let you now notice how relaxed

1009
04:07:51.559 --> 04:08:10.639
your feeling in your body. We're going to focus on

1010
04:08:10.840 --> 04:08:22.680
your hands, because the more relaxed your hands are, the

1011
04:08:22.840 --> 04:08:44.680
more relaxed your body and mind are. You focus on

1012
04:08:44.840 --> 04:08:55.399
your hands and your fingers. There's nothing needed to be done.

1013
04:08:56.399 --> 04:09:01.440
There's no clenching of fists or hands in the fingers

1014
04:09:01.600 --> 04:09:15.159
or anything like that. It's just noticing and focusing on

1015
04:09:15.360 --> 04:09:43.479
your hands, noticing how they feel. Because the more relaxed

1016
04:09:43.840 --> 04:09:53.239
do your hands feel, the calmer your mind feels, and

1017
04:09:53.639 --> 04:10:02.079
the more comforts you feel throughout your body.

1018
04:10:10.799 --> 04:10:13.520
May have.

1019
04:10:17.559 --> 04:11:00.600
Already noticed you mind is starting drift quick said, Just

1020
04:11:00.840 --> 04:11:18.000
on your hands and fingers, allowing them she experience a

1021
04:11:18.239 --> 04:11:26.159
real deepening of that relaxation in your hands and fingers,

1022
04:11:32.200 --> 04:11:54.520
more and more relaxed. With each number from eight down

1023
04:11:54.680 --> 04:12:08.280
to one, you can almost feel that healing, relaxing energy

1024
04:12:09.440 --> 04:12:30.200
spreading into your hands and fingers, becoming more relaxing with

1025
04:12:30.680 --> 04:12:44.360
each number you hear, going down eight down to one,

1026
04:12:48.680 --> 04:16:59.639
drifting drifting again, starting with eight, seven four three, just

1027
04:16:59.799 --> 04:17:08.879
being here now, nothing to think about, nothing to do,

1028
04:17:10.479 --> 04:17:24.440
nothing to say, and everything just feels calmer, and this

1029
04:17:24.719 --> 04:17:32.280
is your natural state of being. This is how you

1030
04:17:32.600 --> 04:17:38.840
just normally feel when you take away all of that

1031
04:17:39.280 --> 04:17:46.639
other stuff that we add, you know, things like stress

1032
04:17:46.799 --> 04:18:03.200
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1033
04:18:05.399 --> 04:18:09.520
We take that away, which is what we do. We

1034
04:18:09.680 --> 04:18:23.520
do it now you're left with a real sense of peacefulness,

1035
04:18:27.079 --> 04:18:35.479
which comes to you very quickly because ultimately it's just

1036
04:18:36.680 --> 04:18:49.040
a feeling, a feeling and comfort. It's almost as if

1037
04:18:49.079 --> 04:18:53.479
you've gone inside yourself and you've found a special place

1038
04:18:54.840 --> 04:19:07.280
where everything is peaceful, the place where you can film

1039
04:19:08.520 --> 04:19:17.879
relaxed and your natural sense and comfort, the place.

1040
04:19:17.680 --> 04:19:19.399
Where you can be here.

1041
04:19:23.879 --> 04:19:30.760
Where you can accept yourself and who you are, in

1042
04:19:30.879 --> 04:19:36.799
the place where you're not trying to please anybody else,

1043
04:19:37.360 --> 04:19:50.079
in a place where you can actually not just love yourself,

1044
04:19:50.200 --> 04:19:55.639
but in some ways more importantly, you can like yourself,

1045
04:19:58.159 --> 04:20:15.440
appreciate who you are, a sense of gratitude. It's in

1046
04:20:15.559 --> 04:20:26.799
the air around you. That's also a place where you

1047
04:20:29.120 --> 04:20:37.079
can actually feel the healing energy soaking into your body.

1048
04:20:43.760 --> 04:20:56.079
Healing energy soaking into your body. The healing energy spreads

1049
04:20:57.079 --> 04:21:08.239
through your veins, traveling to each every single part of

1050
04:21:08.399 --> 04:21:18.200
your body, and you start to realize that actually that

1051
04:21:18.520 --> 04:21:27.239
healing energy it's not just entered into your brain, it's

1052
04:21:27.360 --> 04:21:39.280
become part of your brain, and the spinal fluid is

1053
04:21:39.399 --> 04:21:50.319
now mixed with healing energy, not just allowing you to

1054
04:21:50.680 --> 04:21:58.280
feel so much more relaxed and healthy in this moment,

1055
04:22:02.760 --> 04:22:12.200
but also you start to realize that actually, what's happening

1056
04:22:12.440 --> 04:22:23.680
now without healing relaxing energy spreading through your body's actually

1057
04:22:24.159 --> 04:22:34.319
changing your life. It's actually changing the way you're going

1058
04:22:34.440 --> 04:22:41.200
to feel not just now, but tomorrow and the next day.

1059
04:22:43.120 --> 04:22:50.600
As your health improves, not just your physical health, but

1060
04:22:50.760 --> 04:22:58.159
your mental health. Things that used to bother you in

1061
04:22:58.280 --> 04:23:05.840
the past, for some reason, no longer have the effect

1062
04:23:06.360 --> 04:23:15.280
that they used to because something has changed deep within you.

1063
04:23:20.360 --> 04:23:26.760
Maybe things that used to cause you to feel anger

1064
04:23:30.600 --> 04:23:40.719
no longer have that power to control you the way

1065
04:23:40.760 --> 04:23:48.799
they seem to be able to before. As you realize

1066
04:23:49.840 --> 04:24:02.239
that you're the one who decides what affects you, you're

1067
04:24:02.760 --> 04:24:12.639
the one who decides to feel relaxed and calm when

1068
04:24:13.520 --> 04:24:28.479
you choose to enjoy noticing these natural developments of healing,

1069
04:24:31.040 --> 04:24:39.639
continuing to grow and improve your life day by day,

1070
04:24:45.520 --> 04:24:53.760
including of course your ability to relax so much easier

1071
04:24:58.719 --> 04:25:08.319
than sleeping. It's the most natural thing in the world

1072
04:25:09.760 --> 04:25:18.079
to you, because falling asleep is something that you've done

1073
04:25:21.120 --> 04:25:28.799
so many times in your life, and you know that

1074
04:25:29.040 --> 04:25:34.239
you were born, as we all were, with the ability

1075
04:25:35.879 --> 04:25:49.159
to fall asleep naturally. We're born with that ability to

1076
04:25:49.600 --> 04:26:03.600
just drift off into a deep, healing sleep. Even when

1077
04:26:03.719 --> 04:26:08.399
we're kids, sometimes we'll fall asleep and we don't even

1078
04:26:08.520 --> 04:26:14.440
want to try to think us stay awake. Maybe it's

1079
04:26:14.600 --> 04:26:19.000
a birthday in the morning, or it's Christmas or holiday

1080
04:26:19.200 --> 04:26:21.639
or something we look forward to. We don't want to

1081
04:26:21.680 --> 04:26:26.799
go to sleep. But the more we want to stay awake,

1082
04:26:29.000 --> 04:26:36.000
the more we just start to drift. And the more

1083
04:26:36.719 --> 04:26:40.520
you fights drifting or we'll try to stop yourself and

1084
04:26:40.680 --> 04:26:54.159
drifting asleep, the deeper and stronger without drifting becomes. Because

1085
04:26:54.200 --> 04:26:59.639
we're born not just with the need to relax deeply

1086
04:27:01.360 --> 04:27:11.200
and to naturally fall asleep, but it's our birthright, it's

1087
04:27:11.319 --> 04:27:21.840
part of our DNA. And sometimes as we get older

1088
04:27:21.920 --> 04:27:33.319
in life, perhaps at times we have forgotten that relaxing

1089
04:27:34.600 --> 04:27:49.079
completely is not only a wonderfully pleasant experience, it's also

1090
04:27:49.440 --> 04:28:08.920
really easy. It's very, very easy to let go, because

1091
04:28:08.959 --> 04:28:18.200
that's all it is, is just deciding to let go.

1092
04:28:23.399 --> 04:28:29.399
And when you press the play button on my recordings,

1093
04:28:31.280 --> 04:28:42.440
you have given permission for my voice to election. When

1094
04:28:42.479 --> 04:28:46.559
you press that play button, you have given me permission

1095
04:28:47.799 --> 04:29:01.479
for my words to effect. You're in a positive, only

1096
04:29:02.000 --> 04:29:21.520
a positive way, opening up your mind to useful and

1097
04:29:23.159 --> 04:29:40.760
healing suggestions that can have such an amazing effect on

1098
04:29:41.000 --> 04:29:53.040
how you feel right now, as well as those changes

1099
04:29:53.360 --> 04:30:03.479
that continue long after the recording ends, those changes within

1100
04:30:03.719 --> 04:30:17.000
you that continue to flourish and grow, transforming your life

1101
04:30:19.280 --> 04:30:31.319
in a positive, beautiful way, allowing you to move forward

1102
04:30:31.799 --> 04:30:38.479
in your life in the direction that you choose for yourself.

1103
04:30:47.600 --> 04:30:58.079
And this feeling, this feeling that you can experience a safety, comfort,

1104
04:30:59.000 --> 04:31:21.319
calmness just feels so nice, such a healthy place to be,

1105
04:31:29.239 --> 04:31:43.000
and that positivity grows within you each and every day.

1106
04:31:46.079 --> 04:31:55.879
Moving forward, you're going to find that you're more relaxed

1107
04:31:58.200 --> 04:32:10.559
physically and in your mind is more relaxed. And it's

1108
04:32:10.639 --> 04:32:16.159
not that you're thinking slower, it's just that your mind

1109
04:32:16.239 --> 04:32:28.120
would be less clogged up with unnecessary negativity because from

1110
04:32:28.239 --> 04:32:38.520
now on, your mind rejects negativity. From now on, you're

1111
04:32:38.600 --> 04:32:49.399
going to start noticing when negativity arises, and you can

1112
04:32:49.600 --> 04:33:03.520
just say stop, stop, and that negativity will turn around

1113
04:33:04.119 --> 04:33:23.520
and leave you alone. Stop and then negativity would disappear.

1114
04:33:31.639 --> 04:33:38.119
And did you notice that you feel way more relaxed

1115
04:33:39.560 --> 04:33:54.919
than you probably expected. You can now congratulate yourself because

1116
04:33:55.080 --> 04:34:01.400
you are the person that has done this. You are

1117
04:34:01.479 --> 04:34:06.159
the one that has opened your mind up to the

1118
04:34:06.360 --> 04:34:14.400
simple facts that you can feel more relaxed in your

1119
04:34:14.479 --> 04:34:24.520
body and in your mind. You've opened your mind up

1120
04:34:24.759 --> 04:34:32.840
to the birthright of being able to just fall asleep

1121
04:34:33.240 --> 04:34:48.720
easily when you choose. And that's a nice feeling. Don't

1122
04:34:48.720 --> 04:34:58.560
you think it feels nice? Doesn't it? To feel calm?

1123
04:35:00.240 --> 04:35:04.840
All that healing energy is spreading through your body and

1124
04:35:05.000 --> 04:35:21.000
your mind to spend time a special place where negativity

1125
04:35:22.520 --> 04:35:35.400
can no longer enter. Negativity is banned. It's bad, it's

1126
04:35:35.479 --> 04:35:42.119
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1127
04:35:42.240 --> 04:35:50.279
be here. It doesn't belong here. Negativity has no place

1128
04:35:51.319 --> 04:36:08.119
in your life, which makes room for more comfort, more healing,

1129
04:36:10.240 --> 04:36:37.520
more relaxation, more peace. It feels nice, doesn't it? Just

1130
04:36:41.279 --> 04:37:01.799
let go with everything. I'm gonna count down now from

1131
04:37:02.599 --> 04:37:12.159
twenty down to one. You can continue to relax. If

1132
04:37:12.200 --> 04:37:24.080
you choose, you can drift to sleep with every number

1133
04:37:26.759 --> 04:37:38.439
hear me say, you can fill twice as relaxed, or

1134
04:37:38.479 --> 04:38:47.240
if you choose, you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1135
04:38:56.360 --> 04:40:31.880
thirteen to eleven, ten, nine, eight, seven, six five. Oh oh,

1136
04:40:44.159 --> 04:40:53.959
this is your time to just take a break, your

1137
04:40:54.119 --> 04:41:04.840
time to relax, to allow your mind to slow down,

1138
04:41:13.520 --> 04:41:27.560
to give yourself permission to take a break from everything.

1139
04:41:32.279 --> 04:41:36.759
And you're the only person that can make that decision.

1140
04:41:39.639 --> 04:41:42.360
You're the only person that can actually tell your mind

1141
04:41:47.159 --> 04:42:11.439
to just relax, to just take some time off so

1142
04:42:11.599 --> 04:42:16.439
that you can focus on your body, getting in touch

1143
04:42:16.720 --> 04:42:31.439
with how you feel physically, and in the process of

1144
04:42:34.200 --> 04:42:38.959
this body scan where you focus on different parts of

1145
04:42:39.040 --> 04:42:49.840
your body, those parts that you focus on and observe.

1146
04:42:52.799 --> 04:43:01.159
Even though you're not purposely requesting for those parts of

1147
04:43:01.240 --> 04:43:08.720
your body to relax, it's kind of expected. You expect

1148
04:43:10.119 --> 04:43:17.759
when you listen to my voice to feel more relaxed naturally,

1149
04:43:23.279 --> 04:43:31.680
because when you're listening to me, your attention is focused

1150
04:43:33.439 --> 04:43:44.639
on my words, and as my words guide you to

1151
04:43:44.799 --> 04:43:57.159
focus on those parts of your body, your focus increases,

1152
04:44:04.279 --> 04:44:20.639
which actually calms your mind. And when your mind calms down,

1153
04:44:25.560 --> 04:44:47.599
your body relaxes. And when your body calms down, your

1154
04:44:47.720 --> 04:45:04.599
mind relaxes, and the bird I've not really started to

1155
04:45:04.759 --> 04:45:17.439
focus on your body, you can already feel that healing

1156
04:45:17.680 --> 04:45:32.119
energy spreading through your body, pushing out stress and tension,

1157
04:45:36.319 --> 04:45:43.599
healing all the parts of your body, including your skin,

1158
04:45:44.759 --> 04:45:51.680
your bones, your blood, all of your walkings inside your body,

1159
04:45:53.080 --> 04:45:59.799
all of the muscles, all of the fat, all of everything,

1160
04:46:01.680 --> 04:46:07.880
every hair on your body is filled without healing energy.

1161
04:46:15.880 --> 04:46:32.360
And when your brain fills without healing energy, the feeling

1162
04:46:32.520 --> 04:46:56.919
of comfort relaxation increases, deeply increases in a way that

1163
04:47:00.439 --> 04:47:17.119
your mind starts to feel perhaps spit drowsing because it's

1164
04:47:17.240 --> 04:47:36.439
not needed, and it may start to drift if that's

1165
04:47:36.680 --> 04:47:44.840
what's needed. So if you're listening to this and what

1166
04:47:45.040 --> 04:47:48.880
you need is deep relaxation, that's what you get.

1167
04:47:51.080 --> 04:47:52.520
If what you need is.

1168
04:47:54.200 --> 04:48:03.959
To fall asleep naturally easily, that's your mind drifts. That's

1169
04:48:04.200 --> 04:48:17.959
also But what happened because by pressing a play button

1170
04:48:18.919 --> 04:48:26.080
on the podcast and listening to me, give permission your

1171
04:48:26.159 --> 04:48:37.119
body and your wind. In fact, you give the command

1172
04:48:38.639 --> 04:48:49.520
to your body and your mind to relax deeply and

1173
04:48:49.720 --> 04:48:55.720
to drift off to sleep, if that's what you want.

1174
04:48:58.919 --> 04:49:07.200
Or need them.

1175
04:49:07.279 --> 04:49:12.680
As I focus on the different parts of your body,

1176
04:49:17.639 --> 04:49:26.439
you may start to just drift and then you come

1177
04:49:26.560 --> 04:49:31.840
back again and you hear me talkin and I'm focusing

1178
04:49:32.000 --> 04:49:42.799
on a different part of your body. You may find

1179
04:49:42.959 --> 04:49:51.520
yourself drifting, be able to realize you're drifting. Until you

1180
04:49:51.759 --> 04:49:59.799
stop drifting, you're a laugh again to my voice, focus

1181
04:50:00.040 --> 04:50:05.319
and what a different part of your body starts to

1182
04:50:05.520 --> 04:50:16.360
relax on deepat because that drifting, it's basically here already

1183
04:50:18.639 --> 04:50:28.439
in the sleep zone. And the more you drift, the

1184
04:50:28.720 --> 04:50:39.080
longer you drift, the longer you drift. Eventually, that drifting

1185
04:50:39.279 --> 04:50:51.159
continues into sleep and that's the last you remember until

1186
04:50:51.200 --> 04:50:52.000
you wake up.

1187
04:50:56.319 --> 04:50:57.400
In your own time.

1188
04:50:58.720 --> 04:51:03.279
When you experience it's the right amount of sleep, fear,

1189
04:51:07.200 --> 04:51:12.040
because when you do, and if you don't have a sleep,

1190
04:51:12.279 --> 04:51:27.080
it's extremely pleasant. So relaxing, so deep healing.

1191
04:51:29.159 --> 04:51:29.560
Sleep.

1192
04:51:39.680 --> 04:51:47.479
I feel so nice to relax into your own body

1193
04:51:47.720 --> 04:52:01.000
and mind. You feel that healing image is spreading through it. Relaxing,

1194
04:52:01.560 --> 04:52:26.840
sit deeply, reax surp start to focus on your eyes.

1195
04:52:34.759 --> 04:52:35.880
B down.

1196
04:52:38.599 --> 04:52:39.520
Till Joe.

1197
04:52:47.200 --> 04:53:36.599
Down, till your shoulders, shist, st.

1198
04:54:00.400 --> 04:54:27.680
Aips, your legs, your faint, your.

1199
04:54:27.919 --> 04:54:47.119
Sides feed.

1200
04:54:50.520 --> 04:55:06.919
Spreading gryside your body feeding you up. Now let's focus

1201
04:55:07.040 --> 04:55:16.799
again on parts of your body, Kay, focusing this time

1202
04:55:16.919 --> 04:55:29.919
on your forehead. Now on your mouth, your lips, your tongue,

1203
04:55:33.159 --> 04:55:49.240
a whole of your mouth. Focus in on your fingers.

1204
04:55:54.639 --> 04:55:59.200
Maybe you could move your fingers a little bits. You

1205
04:55:59.319 --> 04:56:14.959
can focus on each one individually, both hands and even

1206
04:56:15.040 --> 04:56:18.720
though if you focus on both of your hands now

1207
04:56:20.400 --> 04:56:28.720
they almost seemed to just melt into one. Where is

1208
04:56:28.799 --> 04:56:36.919
your right hand? Start left hand and almast as if

1209
04:56:39.680 --> 04:56:55.080
just mixed together. Now focusing on your knees, just noticing

1210
04:56:56.400 --> 04:57:19.840
how your knees. Hell that like you said, cops, like

1211
04:57:20.040 --> 04:58:04.439
you said, by a few howers, just obsidies you say, topside.

1212
04:58:05.880 --> 04:58:57.880
A chap sis.

1213
04:59:11.479 --> 04:59:12.279
It's a good of.

1214
04:59:12.479 --> 05:00:27.799
Sen sections, as I just said. Now you tis you faint,

1215
05:00:40.119 --> 05:01:35.279
you tis feel now ninety cents high, insire body feels

1216
05:01:44.880 --> 05:02:30.560
noticin your mind fails Now lett him go, lett him go,

1217
05:02:38.680 --> 05:03:15.639
letting go everything, letting go, letting go, leting go, oh.

1218
05:03:18.439 --> 05:03:28.520
Everything everything.

1219
05:03:34.759 --> 05:03:38.439
I'm going to start now, and i'd like you just

1220
05:03:38.639 --> 05:03:44.240
first of all, just to see yourself lying down on

1221
05:03:44.360 --> 05:03:50.520
the message table, lying on your front. Your head is supported,

1222
05:03:50.919 --> 05:03:59.639
your arms are supported, and you feel comfortable and breathing.

1223
05:03:59.720 --> 05:04:08.560
It's it's really easy, and you feel you feel confident

1224
05:04:09.240 --> 05:04:11.479
in how you look as well. So there's none of

1225
05:04:11.560 --> 05:04:17.799
that issue of body problems or shyness because I'm a

1226
05:04:17.880 --> 05:04:25.959
professional and this is a therapy session, so none of

1227
05:04:26.040 --> 05:04:35.840
that stuff matters on whatsoever. This is about you. This

1228
05:04:36.040 --> 05:04:43.400
is about how you feel and how you can enjoy

1229
05:04:44.360 --> 05:04:50.400
that sense of comfort and relaxation that comes from letting

1230
05:04:50.520 --> 05:04:56.200
go and allowing my hands and my fingers to relax

1231
05:04:56.319 --> 05:05:07.360
you by a mess your body. So I want to

1232
05:05:07.400 --> 05:05:12.520
start off just by placing my hands on the back

1233
05:05:12.560 --> 05:05:17.240
of your head, just gently, just so you can feel

1234
05:05:17.560 --> 05:05:26.040
my hands feel like really on you. So you can

1235
05:05:26.119 --> 05:05:28.400
maybe feel the warmth of my hands on the back

1236
05:05:28.479 --> 05:05:34.040
of your head. With my hands to the side of

1237
05:05:34.119 --> 05:05:38.599
your head, not pressing, but just holding there very gently,

1238
05:05:41.560 --> 05:05:44.560
maybe over your ears, and a little bit on your face,

1239
05:05:45.799 --> 05:05:51.040
just so you can feel my hands so you can

1240
05:05:51.119 --> 05:05:52.720
become accustomed.

1241
05:05:53.759 --> 05:05:54.159
To them.

1242
05:06:02.799 --> 05:06:04.759
And now I'll put my hands on the back of

1243
05:06:04.880 --> 05:06:12.360
your head again and gently let them slide down onto

1244
05:06:12.400 --> 05:06:22.240
the back of your neck. You can feel my hands

1245
05:06:29.119 --> 05:06:32.040
gently stroking the back of your neck to start with,

1246
05:06:36.680 --> 05:06:40.439
just so you can get used to the the feeling

1247
05:06:40.599 --> 05:06:48.159
of my hands on your skin, get accustomed to realize

1248
05:06:48.240 --> 05:06:52.439
that you're safe and it's all good, it's all fine,

1249
05:06:58.880 --> 05:07:02.639
and I'm going to start chiming lean messaging the muscles

1250
05:07:02.880 --> 05:07:18.680
in the back of your neck with both hands. And

1251
05:07:18.799 --> 05:07:25.080
this is a very trusting situation really, because our necks

1252
05:07:25.119 --> 05:07:29.479
are so fragile and to have someone have their hands

1253
05:07:30.119 --> 05:07:35.119
around your neck in that way can sometimes be problematic

1254
05:07:35.240 --> 05:07:40.799
for people, which is why massages are quite good, because

1255
05:07:40.840 --> 05:07:51.400
it allows you to relax and get in touch with trust,

1256
05:07:55.680 --> 05:08:08.279
to feel peaceful and calm. There's a massage the sides

1257
05:08:08.360 --> 05:08:16.400
of your neck, gently moving from the bottom of your neck.

1258
05:08:18.119 --> 05:08:20.599
It would be sort of near where your shoulders start,

1259
05:08:20.680 --> 05:08:27.759
I guess, all the way up to your jaw, your ears,

1260
05:08:28.200 --> 05:08:33.919
kind of area the side of your neck. Of course,

1261
05:08:33.959 --> 05:08:36.479
it's a lot longer than the front of your neck,

1262
05:08:49.479 --> 05:08:56.560
and message in the back of your neck, especially that

1263
05:08:56.799 --> 05:09:06.240
area where perhaps we hold ten and as that area's message,

1264
05:09:06.599 --> 05:09:10.680
you can actually feel a sense of release in the

1265
05:09:10.759 --> 05:09:18.639
back of your neck and maybe you can breathe it

1266
05:09:18.759 --> 05:09:24.200
out as well. Notice how it feels. Notice how you

1267
05:09:24.439 --> 05:09:38.080
feel they're moving down to that area between your neck

1268
05:09:38.159 --> 05:09:47.919
and your shoulders, that muscle area, starting to message that

1269
05:09:48.119 --> 05:09:52.400
area on both sides. I mean, this would be the

1270
05:09:52.520 --> 05:09:55.319
area that a lot of people would message if they

1271
05:09:55.360 --> 05:10:00.200
were going to give you, like a shoulder message. Even

1272
05:10:00.319 --> 05:10:04.240
that's not technically the shoulders, but it's all the muscles

1273
05:10:04.240 --> 05:10:10.319
that lead to the shoulders from the neck and a

1274
05:10:10.400 --> 05:10:16.360
game that can hold tension and stress, and when massaged

1275
05:10:17.279 --> 05:10:24.520
sometimes a nice deep message is useful, and you decide

1276
05:10:24.680 --> 05:10:41.880
how deep that message is, and just allow my knuckles

1277
05:10:43.000 --> 05:10:47.080
just to dig in to get to those muscles and

1278
05:10:47.200 --> 05:10:57.360
to really relaxed and all the time being firm yet

1279
05:10:57.799 --> 05:11:17.119
gentle with you and just stroking down the area to

1280
05:11:17.279 --> 05:11:23.200
your actual shoulders, moving to the muscles of your shoulders,

1281
05:11:29.200 --> 05:11:34.000
and maybe initially just pulling up the shoulders a little

1282
05:11:34.040 --> 05:11:37.479
bit off the table, just to give you a little

1283
05:11:37.520 --> 05:11:47.919
bit of a stretch, but very gently, and you've got

1284
05:11:47.959 --> 05:11:51.560
the muscles at the front of your shoulders the side

1285
05:11:51.799 --> 05:12:02.360
of the back. Again, this is a part that can

1286
05:12:02.520 --> 05:12:07.720
really take quite a bit of pressure, quite a bit

1287
05:12:07.759 --> 05:12:18.000
of needing if if you wish to really release the

1288
05:12:18.159 --> 05:12:26.479
tension to really get into those muscles and you can

1289
05:12:26.560 --> 05:12:30.759
let your fingers in there. They can feel really nice.

1290
05:12:32.720 --> 05:12:40.279
Sometimes it's just being stroked gently or being messaged quite strongly.

1291
05:12:43.959 --> 05:12:53.200
It can all be beneficial to the real oxation with

1292
05:12:53.319 --> 05:13:06.959
the muscles in your shoulders. Now you move down your arms.

1293
05:13:13.560 --> 05:13:17.080
Were doing one arm at a time. Starting with your

1294
05:13:17.200 --> 05:13:27.439
right arm. What I'll do is I just lift your

1295
05:13:27.599 --> 05:13:30.360
arm up, just hold it to the side of you

1296
05:13:33.599 --> 05:13:39.959
that words still be attached, and I just message the

1297
05:13:40.119 --> 05:13:52.959
tops of your arms all the way down to your

1298
05:13:53.159 --> 05:14:20.560
forearms into your wrists, gently messaging that part, the softer part,

1299
05:14:20.639 --> 05:14:27.080
which is the under part of the arm, which leads

1300
05:14:27.240 --> 05:14:32.080
to the crease in your rowbo the inside. It's much

1301
05:14:32.599 --> 05:14:50.400
more sensitive skin. Sometimes just having that stroked feel really nice,

1302
05:14:53.119 --> 05:15:07.040
pleasurable and relaxing. Now moving down to your right hand,

1303
05:15:13.080 --> 05:15:25.159
just holding your hand in both of my hands, just

1304
05:15:25.319 --> 05:15:31.919
pressing gently on the back of your hand, stretching your

1305
05:15:32.080 --> 05:15:42.840
fingers ever so lightly, at the same time pressing down

1306
05:15:42.919 --> 05:15:56.119
and massaging each finger, and then starting to massage the

1307
05:15:56.360 --> 05:16:09.119
palms and their hand. Just turning the hand, stretching it

1308
05:16:09.360 --> 05:16:20.720
gently and actually having your handheld can really be an

1309
05:16:20.799 --> 05:16:28.520
emotional experience. Sometimes, even if it is a stranger, someone

1310
05:16:28.560 --> 05:16:32.959
you don't know very well, like a massage person or

1311
05:16:33.479 --> 05:16:46.680
a therapist. Maybe because it's intimate, you can feel nice,

1312
05:16:49.319 --> 05:16:59.599
you can feel safe. And as I put that right

1313
05:16:59.840 --> 05:17:08.400
arm back down where it was, did the same with

1314
05:17:08.560 --> 05:17:21.840
your left arm, exactly the same, massaging the muscles in

1315
05:17:21.959 --> 05:17:30.200
your arm all the way down. Do your rest, stroking

1316
05:17:30.279 --> 05:17:39.759
the inside of your arm, just being gentle or as

1317
05:17:40.000 --> 05:17:53.520
firm as you require, and then massaging your left hand,

1318
05:18:00.119 --> 05:18:10.119
stretching the fingers, gently massaging the palm of your left hand.

1319
05:18:22.319 --> 05:18:50.319
You feel so so relaxing, so comforting, and I just

1320
05:18:50.520 --> 05:18:52.680
rest your left arm back down.

1321
05:18:59.720 --> 05:18:59.959
Hmm.

1322
05:19:00.080 --> 05:19:06.319
The start to massage your back, the biggest part of

1323
05:19:06.400 --> 05:19:17.840
your body, starting at the top, starting again where you

1324
05:19:17.880 --> 05:19:21.680
already have been, the area at the top in between

1325
05:19:21.759 --> 05:19:28.680
your shoulders, near your neck. Going back and massage in

1326
05:19:28.759 --> 05:19:40.799
the area again, but this time moving downwards, making it downward.

1327
05:19:41.000 --> 05:19:48.880
Stroke to the middle of your back, working from the

1328
05:19:49.279 --> 05:19:59.599
outside inwards, massage in that your back, but the outsides

1329
05:20:00.159 --> 05:20:10.720
your back parts where your arms will maybe rest against,

1330
05:20:17.840 --> 05:20:23.319
almost the path that connects your front to your back.

1331
05:20:32.919 --> 05:20:41.639
Just messaging down firmly but gently, as firm as you want,

1332
05:20:45.080 --> 05:20:49.680
moving down and moving across a little bed, moving all

1333
05:20:49.720 --> 05:20:55.599
the way down again, be very gentle, you have firm

1334
05:20:55.759 --> 05:21:07.439
as you choose. Eventually we get to the spine. We

1335
05:21:07.560 --> 05:21:11.599
can message the muscles and either side of your spine

1336
05:21:12.479 --> 05:21:15.479
from the top of your neck all the way down

1337
05:21:18.319 --> 05:21:27.279
to your lower back. We can do that a few times.

1338
05:21:30.319 --> 05:21:37.040
Sometimes people would use the knuckle or the you know,

1339
05:21:37.479 --> 05:21:41.959
two fingers and just go either side of the spine,

1340
05:21:43.279 --> 05:21:47.000
almost just push down, go all the way down to

1341
05:21:47.080 --> 05:21:55.040
the bottom of the spine, each time releasing tension and

1342
05:21:55.360 --> 05:22:04.360
opening up the body, stretching your body so that you

1343
05:22:04.599 --> 05:22:22.840
feel more relaxed but at the same time rejuvenated. And

1344
05:22:23.000 --> 05:22:26.319
now I'm going to move to one side, to your

1345
05:22:26.439 --> 05:22:35.479
right side, and from the bottom of your ribs to

1346
05:22:35.680 --> 05:22:41.599
your pelvis, I'm going to massage that area of your back.

1347
05:22:43.520 --> 05:22:46.680
I'll stretch over the other side and i will pull

1348
05:22:46.840 --> 05:22:53.279
the muscles gently and massage and push from one end

1349
05:22:53.759 --> 05:22:57.880
that side or the way to my side to the

1350
05:22:58.000 --> 05:23:03.560
middle of fact to what you're spine is. Massaging that

1351
05:23:03.840 --> 05:23:08.520
side of your spine, the opposite side to where I'm standing.

1352
05:23:10.919 --> 05:23:16.919
It's almost like kneading bread. There's that big area which

1353
05:23:17.000 --> 05:23:28.759
is firm yet lots there to message. Potentially one of

1354
05:23:28.799 --> 05:23:35.439
the most important places to actually have a message because

1355
05:23:35.520 --> 05:23:41.360
you really feel it. You really feel the release and

1356
05:23:41.520 --> 05:23:49.680
the pleasure of having your lower back massaged. It releases

1357
05:23:50.040 --> 05:23:58.319
so much from your body that's not useful, starting a

1358
05:23:58.520 --> 05:24:04.599
healing process which will continue long after this recording is over.

1359
05:24:13.840 --> 05:24:16.759
The message in this part of your body not only

1360
05:24:16.919 --> 05:24:21.680
feels really good for you, it's actually fun to do

1361
05:24:23.119 --> 05:24:28.799
because it is, as I said, like kneading bread, it's

1362
05:24:28.840 --> 05:24:32.680
a part that you can really get hold of and

1363
05:24:32.880 --> 05:24:46.520
really massage deeply. If that's your choice. They're not going

1364
05:24:46.560 --> 05:24:48.560
to move over to the other side of your body

1365
05:24:49.080 --> 05:24:57.759
and do the same with the opposite part of your

1366
05:24:57.880 --> 05:25:04.919
lawer back. Kneeding and messaging from your side or a

1367
05:25:05.000 --> 05:25:12.119
way to the middle of your back where your spine

1368
05:25:12.279 --> 05:25:26.000
is pressing and kneading firm and gentle at the same time.

1369
05:25:28.000 --> 05:25:40.479
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1370
05:25:40.840 --> 05:25:52.479
relaxation or mixed together. Plus there's that feeling from your

1371
05:25:52.560 --> 05:25:57.720
stomach as it's been stretched. Even though you're in your

1372
05:25:57.799 --> 05:26:02.479
stomach now, you can feel being stretched because that whole

1373
05:26:02.599 --> 05:26:13.759
area is connected to your stomach. Now We're going to

1374
05:26:13.840 --> 05:26:19.159
move or move further up to your top of your body,

1375
05:26:19.799 --> 05:26:27.680
and we did the same this time, starting with your

1376
05:26:27.759 --> 05:26:33.759
upper back. Put my hands forward over and massive massage

1377
05:26:33.840 --> 05:26:40.720
in that area up to your spine, from the side

1378
05:26:40.759 --> 05:26:44.759
of your body up to your spine to some of

1379
05:26:44.840 --> 05:26:51.880
that message area the muscle tissue or whatever fatty tissue

1380
05:26:51.919 --> 05:26:56.919
even will be possibly from your chest because it's all

1381
05:26:57.040 --> 05:27:04.080
connected the chest and the back together. I'm going to

1382
05:27:04.119 --> 05:27:09.080
be massaging and just pulling some of that skin from

1383
05:27:09.159 --> 05:27:18.560
your side up and massaging the area of your upper

1384
05:27:18.680 --> 05:27:27.000
back all the way to your spine. And then I'll

1385
05:27:27.040 --> 05:27:29.959
move down a bit and I'll continue with the middle

1386
05:27:30.000 --> 05:27:37.080
of your back, doing exactly the same thing as gentle,

1387
05:27:37.479 --> 05:27:50.599
as deep as you choose. Now, I'll move or the

1388
05:27:50.680 --> 05:27:55.520
other side again and do the exact same thing with

1389
05:27:55.759 --> 05:27:59.840
the top of your back on the other side, from

1390
05:28:05.000 --> 05:28:13.720
pretty much underneath your arm area really to your spine,

1391
05:28:18.799 --> 05:28:25.680
and then continuing that all the way down including your

1392
05:28:25.759 --> 05:28:43.040
lower your middle of your back. I'm gonna go to

1393
05:28:43.200 --> 05:28:49.840
your thighs, the backs of your thighs, and the sides

1394
05:28:49.919 --> 05:28:59.520
of your thighs, starting with your right leg. Massage in

1395
05:29:00.880 --> 05:29:10.080
the back and the side of your thighs gently and firmly.

1396
05:29:12.200 --> 05:29:15.639
There's a lot of muscles there. It's an area that

1397
05:29:15.759 --> 05:29:19.919
can be very tense at times and maybe needs a

1398
05:29:20.000 --> 05:29:22.439
little bit more pressure than the rest of the body

1399
05:29:23.520 --> 05:29:31.200
that's up to you. You can gently stroke the back

1400
05:29:34.040 --> 05:29:38.360
of your legs where you know, opposite your knee joint

1401
05:29:39.639 --> 05:29:52.599
or underneath your knee joint, very sensitive, gentle area. And

1402
05:29:52.639 --> 05:29:59.880
then working down to your calf muscles. Massage in your

1403
05:30:00.080 --> 05:30:09.400
half muscles thoroughly and deeply, if you choose, using both

1404
05:30:09.560 --> 05:30:28.520
hands fingers, digging deep to your ankles and the back

1405
05:30:28.599 --> 05:30:35.240
of your back of your ankles. Just generally message in

1406
05:30:35.360 --> 05:30:47.560
that area, maybe lifting the leg and stretching a little bit.

1407
05:30:57.680 --> 05:31:12.840
Moving to the right foot, massage in the bottom of

1408
05:31:12.919 --> 05:31:27.279
your feet and the side of your feet gently but

1409
05:31:28.319 --> 05:31:39.759
firm enough so they don't tickle. Just allow the pleasure

1410
05:31:39.840 --> 05:31:45.400
that you get from having your feet message to just

1411
05:31:45.560 --> 05:31:54.439
overtake you as I continue to message your feet, the

1412
05:31:54.560 --> 05:32:02.400
bottoms of your feet, the sides your arches, your heel.

1413
05:32:04.799 --> 05:32:07.040
You can put a lot of pressure into your heel

1414
05:32:07.840 --> 05:32:12.840
and it feels amazing, Yet the arches need to be

1415
05:32:12.959 --> 05:32:24.639
a bit more gentle. Stretching your toes gently and message

1416
05:32:24.759 --> 05:32:30.759
in the bottoms of your toes with my fingers, each

1417
05:32:30.880 --> 05:32:44.520
one individually. Moving over to the left leg to do

1418
05:32:44.680 --> 05:32:53.439
exactly the same thing. Starting at the top of the thighs,

1419
05:32:55.680 --> 05:32:58.159
work in the back of the thighs and the sides.

1420
05:33:00.000 --> 05:33:10.240
Sageant deeply and gently, a whole area, working all the

1421
05:33:10.279 --> 05:33:23.119
way down. And this is an area that maybe you

1422
05:33:23.200 --> 05:33:31.560
could like to spend more time relaxing and messaging. Perhaps

1423
05:33:32.479 --> 05:33:36.919
if you wanted, I could make a future recording. I

1424
05:33:37.000 --> 05:33:45.759
want to spend more time on one particular area. As

1425
05:33:45.799 --> 05:33:57.919
you moved down to your calf muscles, Massage in your

1426
05:33:58.080 --> 05:34:13.520
calf muscles firmly and gently, move down your ancle at

1427
05:34:13.680 --> 05:34:21.279
your feet, Massage in the backs of your feet, the

1428
05:34:21.439 --> 05:34:30.599
bottoms of your feet, stretching your toes and message in

1429
05:34:30.720 --> 05:34:38.680
each tone individually. And that feeling of pleasure and release.

1430
05:34:38.959 --> 05:34:45.680
The experience when your having your feet and massaged feels

1431
05:34:46.200 --> 05:35:05.880
really good. Now she turn over in your mind. Laying

1432
05:35:05.959 --> 05:35:18.720
on your back, I'm just going to start again at

1433
05:35:18.759 --> 05:35:33.599
your neck area in your shoulders, just to get back

1434
05:35:33.680 --> 05:35:43.119
in touch with that area and lets you move up.

1435
05:35:50.959 --> 05:35:55.759
I can clean my hands, make them more fresh, because

1436
05:35:55.799 --> 05:36:04.599
now I'm going to mess on your face, simply starting

1437
05:36:04.680 --> 05:36:15.560
off with your forehead. Your eyes are closed, you can

1438
05:36:15.759 --> 05:36:21.479
just stretch your eyes a little bit, pushing up on

1439
05:36:21.639 --> 05:36:40.319
your eyebrows, just massaging around your scalp, massaging down your cheeks,

1440
05:36:41.840 --> 05:36:54.279
around your ears, into your jaw, shently the side of

1441
05:36:54.360 --> 05:37:16.959
your neck chin, and just moving down from your neck

1442
05:37:17.159 --> 05:37:24.880
down to your chest, starting by message in the very

1443
05:37:25.040 --> 05:37:33.560
top of your chest where the collar bone is. Give

1444
05:37:33.599 --> 05:37:45.319
a side of the collarbone, and then just message in

1445
05:37:45.520 --> 05:38:06.599
the hole of the chest, moving the chest around. Because

1446
05:38:06.639 --> 05:38:11.319
it's quite a large area. You can move from one

1447
05:38:11.520 --> 05:38:22.479
side to the next, moving my hands underneath pretty much

1448
05:38:22.520 --> 05:38:32.000
where your arms are stretching up, stretching some of the

1449
05:38:32.080 --> 05:38:41.319
muscles of your back in the process, moving up over

1450
05:38:41.400 --> 05:39:01.479
your chest, and they're moving down again. Then allowing my

1451
05:39:01.599 --> 05:39:09.159
hands they just massage gently and slide down towards your stomach,

1452
05:39:10.959 --> 05:39:17.439
starting in the middle of your chest, and then gradually

1453
05:39:17.720 --> 05:39:25.040
my hands moving apart and massaging and sliding at the

1454
05:39:25.119 --> 05:39:33.959
same time, moving down to just below your red cage,

1455
05:39:43.279 --> 05:39:52.040
moving down and then messaging up again, giving your chest

1456
05:39:53.639 --> 05:39:54.880
all the attention.

1457
05:39:56.240 --> 05:39:57.200
That it needs.

1458
05:39:58.919 --> 05:40:11.279
To film completely relaxed, remembering that I'm also going to

1459
05:40:11.360 --> 05:40:16.919
be focusing on your sides as well, an area that

1460
05:40:17.240 --> 05:40:24.400
really doesn't get much attention that feels really good when

1461
05:40:24.439 --> 05:40:33.720
it's massaged. Just stroking my hands down the sides of

1462
05:40:33.799 --> 05:40:40.720
your body, just below your arms, all the way down

1463
05:40:40.799 --> 05:40:55.840
to your hips. Now moving to your stomach area, I'm

1464
05:40:55.840 --> 05:40:59.040
going to stand on one side of you like I

1465
05:40:59.159 --> 05:41:03.639
did when I did your lower back. I'm gonna do

1466
05:41:03.720 --> 05:41:09.759
a similar process of just stretching the muscles from your side,

1467
05:41:13.279 --> 05:41:25.279
gently massaging from one side to the next, move in

1468
05:41:27.880 --> 05:41:32.080
the whole area from below your ribs all the way

1469
05:41:32.200 --> 05:41:43.040
down to below your belly button, and then move around

1470
05:41:43.159 --> 05:41:53.000
to the other side of you and repeat that process

1471
05:41:53.319 --> 05:42:06.360
of relaxing, deeply, calmly. You feel loose, you feel free.

1472
05:42:08.799 --> 05:42:13.479
And there's something about having your stomach message that's different

1473
05:42:13.560 --> 05:42:20.360
from any other part because we do have a tendency

1474
05:42:21.000 --> 05:42:24.840
of holding a different kind of stress in your stomach

1475
05:42:26.279 --> 05:42:34.119
that we may not be aware of. There's an owl

1476
05:42:34.319 --> 05:42:41.599
message your stomach. In front of your stomach, they can

1477
05:42:41.880 --> 05:42:53.200
circles around your belly, buttom thing going the other way around.

1478
05:43:00.240 --> 05:43:07.119
Gentleness and a freedom that comes from feeling how you're feeling.

1479
05:43:12.680 --> 05:43:19.880
As I now move down the tops of your thighs, muscles,

1480
05:43:20.439 --> 05:43:25.360
massaging them, and I can do this to your legs

1481
05:43:25.439 --> 05:43:36.080
at the same time, pressing down, massaging deeply those muscles

1482
05:43:36.159 --> 05:43:45.080
in your thighs, the front of your thighs, and moving

1483
05:43:45.279 --> 05:43:56.319
down to your knees, gently massaging your knees, sliding down

1484
05:43:56.479 --> 05:44:03.560
your shins, sure on either side of your shin gently

1485
05:44:06.200 --> 05:44:20.439
softly but firmly, moving down to your ankles, stroking the

1486
05:44:20.639 --> 05:44:31.159
tops of your feet, and then with each foot in

1487
05:44:31.279 --> 05:44:36.400
each hand, just gently messaging the whole of the foot,

1488
05:44:40.680 --> 05:44:46.240
the top, the bottom, your heel, your ankle, your toes,

1489
05:44:48.720 --> 05:44:57.880
messaging every part of your feet. It feels so good

1490
05:44:58.639 --> 05:45:12.799
just to let go and enjoy the process, Enjoy feeling

1491
05:45:15.360 --> 05:45:28.639
so deeply relaxed, so much comfort and so many feelings

1492
05:45:30.439 --> 05:45:44.880
come just from touching your skin. And you can just

1493
05:45:46.080 --> 05:45:55.479
lie there for as long as you choose, enjoying the

1494
05:45:55.759 --> 05:46:18.240
feeling of deep comfort from being massaged by me. Enjoy fear.

1495
05:46:22.279 --> 05:46:27.599
Depayra.

1496
05:46:34.080 --> 05:46:40.560
And all we're gonna do is blow out some candles.

1497
05:46:43.119 --> 05:46:58.159
In your mind. There We're going to be a hundred candles,

1498
05:47:05.279 --> 05:47:11.080
and you're going to blow each one out individually, one

1499
05:47:11.439 --> 05:47:18.840
by one, starting at one hundred as I count down

1500
05:47:24.080 --> 05:47:30.880
all the way down to one, and each time I

1501
05:47:31.200 --> 05:47:40.279
say the number, you can imagine that candle in front

1502
05:47:40.319 --> 05:47:51.360
of you, and I'd like you to actually physically generally

1503
05:47:51.479 --> 05:48:07.159
blow that candle out, just so it's not big blows,

1504
05:48:07.560 --> 05:48:21.400
just a gentle, and that candle will extinguish. And then

1505
05:48:21.560 --> 05:48:28.919
I'll say the next number, so we move down. Then

1506
05:48:28.959 --> 05:48:35.279
you can just blow that one out as well.

1507
05:48:41.200 --> 05:48:51.759
And as we move down the numbers, you'll find yourself feeding.

1508
05:48:51.799 --> 05:49:00.639
More and more relaxed. If you need to sleep, you'll

1509
05:49:00.639 --> 05:49:12.520
also find yourself becoming incredibly tired and sleepy. In fact,

1510
05:49:12.639 --> 05:49:22.680
you may struggle to blow out all one hundred of

1511
05:49:22.840 --> 05:49:41.279
these candles as you feel more and more deeply relaxed,

1512
05:49:47.959 --> 05:50:05.919
more and more deeply tired, and the further you go down,

1513
05:50:08.560 --> 05:50:22.200
the more your mind starts to drift. You may find

1514
05:50:22.599 --> 05:50:37.000
that you stop listening to me after a while. And

1515
05:50:37.240 --> 05:50:41.360
even though there may be background sounds where you are,

1516
05:50:46.279 --> 05:50:52.479
you'll be aware of those sounds at the moment.

1517
05:50:57.439 --> 05:50:58.159
He may.

1518
05:51:01.439 --> 05:51:17.479
Start just not even notice them at all because they're unimportant.

1519
05:51:25.520 --> 05:51:30.720
Where I am, I've got the sounds of the birds.

1520
05:51:32.599 --> 05:51:38.240
There's horrors. The pigeon who likes to say hello, sometimes

1521
05:51:41.279 --> 05:51:49.919
there's the old plane that goes by, maybe traffic and

1522
05:51:51.319 --> 05:52:00.720
trains in the distance, but none of that scene is

1523
05:52:00.919 --> 05:52:15.080
important whatsoever. Or candles you blow out, the less important

1524
05:52:16.599 --> 05:52:32.599
anything is, or candles you blow out the further seemed

1525
05:52:32.880 --> 05:52:55.400
to move away, sounds general date, days, stuff seems to

1526
05:52:55.799 --> 05:53:09.720
just move away on its side. You feel more.

1527
05:53:12.040 --> 05:53:17.240
Calma with every.

1528
05:53:17.200 --> 05:53:37.520
Candle blow out, guiding you the next number. Did you

1529
05:53:37.759 --> 05:53:47.880
hear me say? And then you blow that candle out?

1530
05:53:48.799 --> 05:53:48.959
Too?

1531
05:53:57.119 --> 05:54:20.599
So easy, so simple. I'm gonna start by introducing the

1532
05:54:20.919 --> 05:54:37.840
first candle. This is a hundred. First candle, this is

1533
05:54:38.319 --> 05:54:54.919
one hundred. When you blow that candle out, you'll find

1534
05:54:56.720 --> 05:55:12.720
immediately light change in how you feel, as well as

1535
05:55:12.799 --> 05:55:27.840
a real sense of positivity growing within you, relaxation and

1536
05:55:29.119 --> 05:55:57.319
sleepiness expanding. Starting with one hundred, blow out back candle

1537
05:55:57.479 --> 05:57:40.880
now nineteen nine, candle ninety eight, candle ninety seven, ninety six,

1538
05:58:14.080 --> 06:00:10.840
ninety five, ninety four, candle ninety three, ninety two, ninety.

1539
06:00:10.680 --> 06:00:29.959
One, can to.

1540
06:00:32.840 --> 06:01:30.680
Ninety and eight two nine and eight.

1541
06:01:32.520 --> 06:02:03.599
Eight can.

1542
06:02:14.680 --> 06:07:12.840
Eight canto eight eight five eighty two two twould see

1543
06:07:13.080 --> 06:08:48.319
the seventy nine, can do seventy eight, can do seventy

1544
06:08:48.520 --> 06:09:48.880
seven candle seventy six, candle seventy five, candle seventy four,

1545
06:10:00.720 --> 06:11:05.880
candle seventy three, candle seventy two, candle seventy one and

1546
06:11:09.119 --> 06:12:06.759
seventy one and seventy and sixty nine, candle sixty eight,

1547
06:12:16.560 --> 06:13:19.240
candle sixty seven, candle sixty five, candle sixty four, candle

1548
06:13:21.439 --> 06:14:42.520
sixty four, candle sixty three, candle sixty sixty one, sixty

1549
06:15:19.319 --> 06:16:59.479
fifty nine, candle fifty eight, candle fifty fifty six, count

1550
06:17:03.119 --> 06:19:18.400
fifty five, handle fifty four, handle fifty three, fifty fifty, cante.

1551
06:19:20.080 --> 06:19:53.599
Fifty two, can.

1552
06:19:57.520 --> 06:21:30.040
Fifty one, candle fifty candy foty ninehhhhhh, came foot it

1553
06:21:30.360 --> 06:24:34.959
eight forty seven, candle forty six, candle forty five forty two, hut.

1554
06:24:39.599 --> 06:24:39.799
Do you.

1555
06:25:18.639 --> 06:28:02.360
Four thirty nine ser eight cantle thirty seven, candle thirty five,

1556
06:28:51.560 --> 06:28:52.959
thirty four.

1557
06:29:26.119 --> 06:29:26.799
And two.

1558
06:29:30.599 --> 06:32:19.880
Thirty three, candle thirty one, candle sat can twoineteen nine,

1559
06:32:58.040 --> 06:35:22.360
cant went you ate and wait seven twenty six, cant

1560
06:35:27.680 --> 06:37:36.479
wit five when four end of twenty thirty, waite.

1561
06:38:09.279 --> 06:38:14.680
And commit.

1562
06:38:50.040 --> 06:38:56.080
And waity.

1563
06:39:33.159 --> 06:39:59.040
Yes two.

1564
06:40:01.880 --> 06:41:47.360
N seventy six day.

1565
06:42:44.680 --> 06:45:43.959
Four y.

1566
06:47:01.279 --> 06:53:28.040
Nine eight two two candle or let go of all

1567
06:53:28.159 --> 06:53:36.319
of those thoughts, worries, concerns about the past, thoughts about

1568
06:53:36.360 --> 06:53:40.880
the future, and even things you've been thinking about today.

1569
06:53:42.959 --> 06:53:48.119
Just let it all go because none of it is

1570
06:53:48.319 --> 06:54:02.759
useful in this moment. This is your opportunity to just

1571
06:54:03.119 --> 06:54:17.479
focus on feeling relaxed, allowing yourself to get in touch

1572
06:54:17.639 --> 06:54:27.080
with that natural sense of peace that we all have

1573
06:54:27.400 --> 06:54:34.560
within us. It's available for everyone. It just sometimes takes

1574
06:54:35.400 --> 06:54:39.119
a little bit of effort to set up the right

1575
06:54:41.599 --> 06:54:45.639
time and place in order for you to just let go.

1576
06:54:49.240 --> 06:54:54.720
Because when you do decide to let go and relax,

1577
06:54:57.319 --> 06:55:03.959
that's what your body starts to do because you've chosen.

1578
06:55:05.479 --> 06:55:12.479
You've chosen to just allow your body to unwind and

1579
06:55:12.599 --> 06:55:19.599
your mind starts to slow down. And it's a nice feeling.

1580
06:55:21.639 --> 06:55:24.799
It's a nice feeling at the beginning, just to know

1581
06:55:25.919 --> 06:55:36.000
that you have chosen to decide to relax deeply, and

1582
06:55:36.119 --> 06:55:42.680
because you've made that decision, your body or just follow suit,

1583
06:55:45.240 --> 06:55:49.919
because sometimes all the muscles in your body need is

1584
06:55:50.200 --> 06:55:59.799
just permission from you to relax. Because so often we're busy,

1585
06:56:00.119 --> 06:56:04.279
we're going from here to there, we're walking around and

1586
06:56:04.400 --> 06:56:11.720
we're doing stuff, and the body doesn't have any time

1587
06:56:12.000 --> 06:56:20.360
or space to really relax deeply, So it kind of

1588
06:56:20.479 --> 06:56:26.040
waits for you to lead the way, waits for your permission.

1589
06:56:30.400 --> 06:56:36.880
And when you do give your permission, when you give

1590
06:56:36.959 --> 06:56:43.240
the say so, when you say okay, it's time for

1591
06:56:43.360 --> 06:56:53.000
your body to let go completely and relax totally, your

1592
06:56:53.040 --> 06:57:02.520
body just follows. So like a breath of relief. Ah good,

1593
06:57:02.599 --> 06:57:09.520
I can now relax. Have feeling at the end of

1594
06:57:09.599 --> 06:57:13.599
a day of very physical day that you may experience

1595
06:57:13.720 --> 06:57:17.000
in the past, where you get home and you just

1596
06:57:17.240 --> 06:57:21.520
sit down on a chair, maybe you kick your shoes off,

1597
06:57:21.599 --> 06:57:27.400
and h feels so nice. I know that you don't

1598
06:57:28.119 --> 06:57:31.799
have to get up again for a little while at least,

1599
06:57:32.840 --> 06:57:35.240
and if you choose, you can just sit there for

1600
06:57:35.360 --> 06:57:48.080
maybe an hour to it feels blissenal And just by

1601
06:57:48.319 --> 06:57:53.360
sitting down like that, your body knows that it's time

1602
06:57:53.479 --> 06:57:58.799
to relax. Your body has been given permission from you.

1603
06:58:01.000 --> 06:58:11.279
Because it's a mindset in your mind, you're prepared to

1604
06:58:11.479 --> 06:58:21.080
let go of everything and just completely allow all the

1605
06:58:21.360 --> 06:58:30.159
stress of your body to evaporate. An intensions can just

1606
06:58:30.520 --> 06:58:49.919
gradually vanish. It's almost like magic, really, because that sense

1607
06:58:50.159 --> 06:58:56.439
of relaxation in your body, it's a very natural state.

1608
06:58:58.279 --> 06:59:02.919
It's not something unusual. It may feel unusual when you

1609
06:59:03.040 --> 06:59:08.040
first start to relax. You if you haven't really spent

1610
06:59:08.159 --> 06:59:12.240
a lot of time focusing and giving yourself this space

1611
06:59:12.439 --> 06:59:17.959
to let go completely and relax, They seem almost alien,

1612
06:59:19.840 --> 06:59:25.759
but it isn't. It's actually the most natural thing in

1613
06:59:25.840 --> 06:59:36.040
the world to let go completely, to relax totally, the

1614
06:59:36.200 --> 06:59:47.159
most natural thing in the world to allow yourself to

1615
06:59:47.479 --> 06:59:55.240
feel really calm in your mind. And it is almost

1616
06:59:55.880 --> 07:00:02.959
like a literal unwinding. It's like you press a button

1617
07:00:05.599 --> 07:00:12.000
and all the tension just releases, and it's like a wheel,

1618
07:00:12.400 --> 07:00:16.599
like a cog, like the inside of the clock, just unwinding.

1619
07:00:17.240 --> 07:00:20.680
And you say, should I could see that the little

1620
07:00:20.799 --> 07:00:26.040
wind up knob that's used just going the opposite way

1621
07:00:27.080 --> 07:00:32.400
that you choose to wind it up, and the energy

1622
07:00:33.119 --> 07:00:43.599
that frenetic stress for energy gradually winding down, losing its power,

1623
07:00:44.880 --> 07:00:52.319
losing its strength. As a sense of relaxation becomes stronger

1624
07:00:53.520 --> 07:01:03.040
and deeper, and you may find a little more relaxed.

1625
07:01:04.400 --> 07:01:15.880
You feel your mind starts to wonder, maybe seem to

1626
07:01:15.959 --> 07:01:20.520
stop listening to me for a while, Your mind goes

1627
07:01:20.680 --> 07:01:26.040
somewhere else, and then you realize you're listening to me again,

1628
07:01:28.720 --> 07:01:31.959
and now it's just your mind to drifting to sleep,

1629
07:01:35.200 --> 07:01:45.360
which is quite natural because sometimes when we're stressed and tense,

1630
07:01:46.680 --> 07:01:50.119
we're not mean. I actually be aware of what we

1631
07:01:50.360 --> 07:01:57.200
need or we physically your emotionally need in this moment.

1632
07:02:00.119 --> 07:02:06.520
But when you allow your body and mind to relax completely,

1633
07:02:08.279 --> 07:02:15.479
and you let go of all thoughts, concerns, worries, ideas,

1634
07:02:17.000 --> 07:02:21.520
all ngo and allow them to drop onto the floor,

1635
07:02:27.040 --> 07:02:33.000
you start to get in touch with the feelings of

1636
07:02:34.880 --> 07:02:45.759
such relaxation. Feelings so nice to be in touch with

1637
07:02:46.599 --> 07:02:55.119
the calmness of the different body parts as they become

1638
07:02:55.479 --> 07:03:08.200
looser and looser. Even you breathe in seems easier and

1639
07:03:08.400 --> 07:03:17.520
more natural, effortless, as I call out enters through your

1640
07:03:17.680 --> 07:03:28.040
mouth or nose into your lungs, breathing in comforts and relaxation,

1641
07:03:30.639 --> 07:03:37.240
and I'm just breathing out any excess remain intentional stress

1642
07:03:39.040 --> 07:03:47.520
from every part of your body and mind. And as

1643
07:03:47.560 --> 07:03:53.159
you start to focus on your mind, maybe you notice

1644
07:03:53.439 --> 07:04:01.720
that things that come to a standstill maybe just much

1645
07:04:02.200 --> 07:04:10.279
much lower than before because your mind is not really

1646
07:04:11.639 --> 07:04:21.000
needed when listening to my voice, which allows your mind

1647
07:04:21.159 --> 07:04:29.479
to relax just as deep as your body, and that's

1648
07:04:29.639 --> 07:04:42.880
synchronicity between the relaxation of your body relaxation of your mind.

1649
07:04:45.240 --> 07:04:46.479
Let you know that.

1650
07:04:48.599 --> 07:04:55.799
Feeling completely calm, loose, and relaxed.

1651
07:04:57.599 --> 07:04:58.639
Really is.

1652
07:05:00.400 --> 07:05:06.119
A great healing experience fear.

1653
07:05:08.400 --> 07:05:09.159
And has.

1654
07:05:13.439 --> 07:05:21.880
So many positive benefits for your body, mind, and your life.

1655
07:05:24.520 --> 07:05:33.279
To be able to let go everything and to relax completely.

1656
07:05:35.200 --> 07:05:43.319
You know, all parts of your body and mind. Even

1657
07:05:43.439 --> 07:05:59.080
your bones are relaxed, your muscles are relaxed, even the

1658
07:05:59.400 --> 07:06:15.720
skin that covers your body is relaxed. Every hair that

1659
07:06:15.880 --> 07:06:34.240
you have is also deeply relaxed. And your brain really

1660
07:06:34.639 --> 07:06:49.080
starts to feel the benefits this heathing relaxation. Unless you

1661
07:06:49.319 --> 07:06:55.080
focus on the in the side of your scalp where

1662
07:06:55.080 --> 07:07:00.639
your brain is, you can start to realize eyes and

1663
07:07:00.919 --> 07:07:14.680
notice the benefits of your brain relaxing. Deep intial brain

1664
07:07:16.279 --> 07:07:26.880
continues to wax sends those messages to the rest of

1665
07:07:27.000 --> 07:07:46.080
your body and mind to re works e more deep, relaxily,

1666
07:07:48.119 --> 07:08:06.880
more completely, letting go any remaining thoughts or concerns low

1667
07:08:07.680 --> 07:08:13.599
just drop onto the floor because they're not long been

1668
07:08:13.799 --> 07:08:27.560
necessary in this moment, this moment of deep reaxation and calmness.

1669
07:08:29.919 --> 07:08:56.599
Feeling your brain with deep concentrated healing, calming, relaxing every

1670
07:08:57.240 --> 07:09:04.240
part of your brain, feeling.

1671
07:09:06.840 --> 07:09:08.759
So loose.

1672
07:09:10.040 --> 07:09:25.319
And comfortable, so relaxed and be peaceful. Your brain feels

1673
07:09:26.919 --> 07:09:37.759
so light, that's so healthy, that sense of deep deep

1674
07:09:38.040 --> 07:09:53.159
comfort reading does allow you to enjoy those ever increase

1675
07:09:53.319 --> 07:10:03.680
in sensations of comfort that it's spreading throughout your body,

1676
07:10:08.000 --> 07:10:14.439
relaxing each and every muscle your body.

1677
07:10:16.560 --> 07:10:17.040
Eat.

1678
07:10:18.720 --> 07:10:37.880
Deeper and deeper, much more deeper than before, much more

1679
07:10:39.959 --> 07:10:53.680
confort spreading through your body and your mind, be so

1680
07:10:55.599 --> 07:11:11.639
peaceful and calm, so very very peaceful in avery part

1681
07:11:14.319 --> 07:11:15.279
of your body.

1682
07:11:16.919 --> 07:11:17.799
Letting go.

1683
07:11:19.840 --> 07:11:44.319
The a everything averything, so peaceful, calm, so relax Every

1684
07:11:45.639 --> 07:12:04.840
second the passes you feel d dpost.

1685
07:12:04.119 --> 07:12:05.400
D per.

1686
07:12:07.639 --> 07:12:12.360
And dper less.

1687
07:12:15.119 --> 07:12:19.520
Cord so calm.

1688
07:12:23.279 --> 07:12:24.959
Peace, for.

1689
07:12:27.759 --> 07:12:30.439
So very peace.

1690
07:12:33.919 --> 07:12:43.880
Your head down to your toys. Such peace and comfort

1691
07:12:46.279 --> 07:12:59.720
growing all all the time, Such peace and comfort spreading

1692
07:13:00.720 --> 07:13:02.880
through your body, your.

1693
07:13:03.040 --> 07:13:19.840
Mind deeper, deeper, such comforts, spreading and sinking deeper.

1694
07:13:21.880 --> 07:13:33.560
Into ay muscle of your body. Sudenly you feel amazing,

1695
07:13:36.560 --> 07:13:42.560
so relaxed, so peace, so.

1696
07:13:47.319 --> 07:13:49.240
So relax.

1697
07:13:52.680 --> 07:13:54.000
And peace.

1698
07:13:57.119 --> 07:14:12.080
Letting going. Going to do a body scan, focusing on

1699
07:14:13.080 --> 07:14:17.759
firstly how you feel in your body, not trying to

1700
07:14:18.000 --> 07:14:24.599
change how you feel, not trying to relax, not trying

1701
07:14:24.639 --> 07:14:29.880
to move away from any discomfort or stress or tension.

1702
07:14:31.159 --> 07:14:37.840
Just accepting, observing and accepting how you feel in the

1703
07:14:37.959 --> 07:14:44.240
different parts of your body, Just allowing yourself to be

1704
07:14:44.520 --> 07:14:52.000
exactly as you are, to notice to get in touch

1705
07:14:56.599 --> 07:15:03.959
with how you actually feel in this mode. When it

1706
07:15:04.159 --> 07:15:15.439
start off by focusing on your hands, just be aware

1707
07:15:15.520 --> 07:15:23.959
of your hands. I like you to move your hands around,

1708
07:15:25.400 --> 07:15:30.959
just maybe move your fingers a little bit. I've been

1709
07:15:31.040 --> 07:15:36.759
in closing in your hands very gently, just so that

1710
07:15:37.040 --> 07:15:44.799
you can get in touch with how your hands and

1711
07:15:44.959 --> 07:16:05.959
your fingers feel, very very slow movements. Focusing now on

1712
07:16:06.159 --> 07:16:13.240
your feet, and if you can just do kind of

1713
07:16:13.240 --> 07:16:19.040
an equivalent with your feet you've just done with your hands,

1714
07:16:20.439 --> 07:16:29.520
maybe turning your ankles, moving your feet around, moving your

1715
07:16:29.680 --> 07:16:39.919
toes gently, only very gently and very slowly.

1716
07:16:42.400 --> 07:16:43.840
Noticing how.

1717
07:16:45.400 --> 07:16:58.840
Your feet fell in this moment. Focusing now on your eyes,

1718
07:17:01.840 --> 07:17:08.959
I'd like you to just focus on your eyelids. Maybe

1719
07:17:09.080 --> 07:17:11.799
you can open and close your eyes a couple of

1720
07:17:11.919 --> 07:17:17.360
times to really get in touch with how you feel.

1721
07:17:17.439 --> 07:17:25.479
When you do close your eyes, the muscle changes in

1722
07:17:25.599 --> 07:17:32.439
your eyes when you do close them, maybe raising your eyebrows,

1723
07:17:34.200 --> 07:17:42.000
it stretches the tops of your eyes, perhaps squinting your eyes,

1724
07:17:45.759 --> 07:17:51.080
scrunching up your eyes, just so you can really get

1725
07:17:51.159 --> 07:18:01.919
in touch with all aspects of how your eyes feel.

1726
07:18:04.400 --> 07:18:04.880
Right now.

1727
07:18:14.240 --> 07:18:20.240
Now focusing on your thighs, then you know, it just

1728
07:18:20.279 --> 07:18:28.639
starts you to gently tense your thighs, just very very gently,

1729
07:18:30.959 --> 07:18:35.520
just enough so you can become.

1730
07:18:36.680 --> 07:18:40.479
More attuned.

1731
07:18:41.319 --> 07:18:50.479
To the physical sensation of your upper legs, the front

1732
07:18:50.560 --> 07:18:58.240
of your thighs, and the backs of your thighs. Noticing

1733
07:19:00.400 --> 07:19:17.479
and observing how your thighs feel right now, moving your

1734
07:19:17.680 --> 07:19:25.959
focus to the back of your neck, just noticing the

1735
07:19:26.119 --> 07:19:32.279
back of your neck, the muscles, and of course they

1736
07:19:32.479 --> 07:19:36.959
lead to the side of your neck. They also lead

1737
07:19:37.319 --> 07:19:42.400
to the top of your back, which leads to your shoulders.

1738
07:19:44.040 --> 07:19:47.720
So as you focus on the back of your neck,

1739
07:19:49.680 --> 07:19:56.119
maybe you can move your head gently upwards, as if

1740
07:19:56.159 --> 07:20:03.560
you're looking up. Maybe moving your head down as if

1741
07:20:03.639 --> 07:20:10.599
you were looking down. Perhaps moving your head side to side,

1742
07:20:11.720 --> 07:20:22.400
right to left, but only very slowly and very gently.

1743
07:20:24.880 --> 07:20:30.080
I'm not trying to force anything. It has to be

1744
07:20:30.599 --> 07:20:39.000
very very gentle, just so you can.

1745
07:20:40.560 --> 07:20:42.159
Be more.

1746
07:20:43.799 --> 07:20:53.240
In touch with the feelings with the sensations, the physical

1747
07:20:54.599 --> 07:21:03.880
sensations of how back of your neck feels. Right now,

1748
07:21:11.439 --> 07:21:19.400
as we now focus on the tops of your arms,

1749
07:21:21.759 --> 07:21:26.639
the parts where your biceps and your triceps are between

1750
07:21:26.680 --> 07:21:34.400
your elbow and your shoulders. To focus on those parts

1751
07:21:35.400 --> 07:21:41.080
and tops of your arms, you may like to just

1752
07:21:41.880 --> 07:21:53.159
tense them, but very very gently and slowly, so you're

1753
07:21:53.200 --> 07:22:01.799
not straining or putting any pressure whatsoe of her on

1754
07:22:02.000 --> 07:22:11.840
your arms. It's just slowly you can gain more of

1755
07:22:11.959 --> 07:22:22.240
a sense of how your upper arms are feeling in

1756
07:22:22.479 --> 07:22:36.080
this moment, just noticing as you gently, very gently and

1757
07:22:36.639 --> 07:22:49.720
slowly tighten the muscles and then let go. Notice how

1758
07:22:49.880 --> 07:23:03.959
the tops of your arms feel right now, as we

1759
07:23:04.759 --> 07:23:15.439
now focus on your stomach, the area the lower abdomen

1760
07:23:15.520 --> 07:23:21.439
area below your belly button, moving all the way down

1761
07:23:24.840 --> 07:23:27.000
to your hips, just a.

1762
07:23:27.080 --> 07:23:27.959
Part of your grind.

1763
07:23:34.319 --> 07:23:41.520
Maybe you're able to tense these muscles in that area

1764
07:23:42.279 --> 07:23:45.799
very very gently.

1765
07:23:48.880 --> 07:23:50.000
And slowly.

1766
07:23:55.639 --> 07:24:01.880
If that's a difficult thing to do, maybe just move

1767
07:24:03.439 --> 07:24:11.319
your body, pushing your stomach up, maybe moving a little

1768
07:24:11.360 --> 07:24:16.799
bit of a side using your hips, just so.

1769
07:24:18.560 --> 07:24:19.639
Get more.

1770
07:24:21.119 --> 07:24:27.680
In tune with how your lower app too an area

1771
07:24:31.520 --> 07:24:50.319
this feeling in this moment, just noticing the physical sensations

1772
07:24:53.159 --> 07:25:11.880
or your lower abdomen as you move your attention to

1773
07:25:12.040 --> 07:25:23.319
your mouth, notice in your lips, then inside your mouth,

1774
07:25:25.560 --> 07:25:42.799
your teeth, your gums, your tongue, just noticing how your

1775
07:25:42.959 --> 07:25:52.159
tongue and your mouth feels. It may help by moving

1776
07:25:52.479 --> 07:25:59.000
your tongue around your mouth, moving it to your left,

1777
07:26:00.720 --> 07:26:06.400
maybe pressing it gently against the side of your mouth,

1778
07:26:07.959 --> 07:26:12.919
and then to the right, gently to the side of

1779
07:26:13.080 --> 07:26:21.000
your mouth, perhaps pressing up against the top of your mouth,

1780
07:26:22.159 --> 07:26:28.000
and then down gently against the bottom of your mouth,

1781
07:26:30.720 --> 07:26:46.919
always very slowly and a very very gentle so that

1782
07:26:47.159 --> 07:27:02.560
you can be aware of how you feel in your

1783
07:27:02.680 --> 07:27:34.639
mouth area. No, got to focus on your wrists, and

1784
07:27:34.919 --> 07:27:43.639
I'll ask you to maybe just rotate your wrists by

1785
07:27:43.759 --> 07:27:57.400
moving your hands in a circular motion very gently and slowly, just.

1786
07:27:59.159 --> 07:27:59.680
Slowly.

1787
07:28:00.080 --> 07:28:00.639
You can.

1788
07:28:06.279 --> 07:28:25.279
Feel the sensations that you are currently experiencing in your risks.

1789
07:28:29.360 --> 07:28:37.919
Perhaps move in your hands up and down the game

1790
07:28:39.200 --> 07:28:59.959
very very champlaly and slowly, very chancel.

1791
07:29:04.400 --> 07:29:04.799
Slow.

1792
07:29:18.919 --> 07:29:35.919
Now start to observe your lower back. The bad part

1793
07:29:36.279 --> 07:29:53.639
is just above your hips, where your cosix are a

1794
07:29:53.799 --> 07:30:00.680
whole area which also really does include the signs of

1795
07:30:00.840 --> 07:30:11.639
your body because those muscles are very much connected. There's

1796
07:30:11.720 --> 07:30:19.720
those muscles also move into your hyperia, connect into your buttocks,

1797
07:30:23.200 --> 07:30:23.919
side of.

1798
07:30:24.000 --> 07:30:36.319
Your hips, and if you're physically.

1799
07:30:37.279 --> 07:30:46.080
Able to do so, maybe you can very gently just

1800
07:30:46.759 --> 07:30:59.400
move your body evis is slightly, very slowly some side

1801
07:30:59.560 --> 07:31:19.639
the side, just enough to gauge how you feel in

1802
07:31:19.799 --> 07:31:38.200
your lower back. Perhaps secretly move your hips gently up

1803
07:31:38.279 --> 07:31:57.520
and down, gently slowly, in orders be in touch with

1804
07:31:57.720 --> 07:32:03.520
the physical sense pations of your law back.

1805
07:32:20.560 --> 07:32:22.040
As we know your.

1806
07:32:26.919 --> 07:32:39.159
Attention to your joe an area for your chin, all

1807
07:32:39.200 --> 07:32:46.520
the way up to the area your ears are, Oh,

1808
07:32:47.279 --> 07:33:02.599
your jewel, you can just yeah, it's okay to do so.

1809
07:33:04.479 --> 07:33:15.000
Gently open your mouth nor wide, no stretches, just very

1810
07:33:15.759 --> 07:33:30.880
gently and slowly opening your mouth, closing your mouth very

1811
07:33:31.200 --> 07:33:45.840
gently and slowly, so you can.

1812
07:33:48.720 --> 07:33:49.880
Be in touch.

1813
07:33:56.400 --> 07:34:29.799
With how your jaw feels. Now I have to sit

1814
07:34:30.040 --> 07:34:46.000
down the chest around. I don't need to do anything

1815
07:34:47.919 --> 07:34:54.720
to move your chest because it moves every time we brain.

1816
07:35:00.119 --> 07:35:03.759
The mood is very gently.

1817
07:35:05.080 --> 07:35:07.159
And slowly.

1818
07:35:08.919 --> 07:35:23.959
Automatically with each breath you take as you focus on

1819
07:35:27.319 --> 07:36:11.240
your chest fils when you breathe, move in your focus

1820
07:36:13.200 --> 07:36:26.000
to your forearms with your elbows maybe you're able to

1821
07:36:28.759 --> 07:36:39.880
very gently and slowly dense the muscles in your forearms,

1822
07:36:43.360 --> 07:36:50.040
and when you do that, you can feel your elbows

1823
07:36:50.279 --> 07:37:18.040
as well, very gently and slowly, gently.

1824
07:37:20.799 --> 07:37:22.840
And softly.

1825
07:37:26.360 --> 07:38:04.799
Observing your forums and delpas no make you focus the

1826
07:38:05.000 --> 07:38:16.840
rest of your back, your upper back and the middle

1827
07:38:18.439 --> 07:38:35.479
the middle of your back again, this part of your body.

1828
07:38:38.119 --> 07:38:38.560
Moves.

1829
07:38:40.720 --> 07:38:50.360
Also every time you pray. You may not notice that

1830
07:38:52.560 --> 07:39:04.080
usually makes you up, sir, you of a back, a

1831
07:39:04.319 --> 07:39:11.680
little of your back. It can really feel.

1832
07:39:13.880 --> 07:39:16.400
That shin't.

1833
07:40:04.560 --> 07:40:15.240
Moving your focus into your hip area nor butt as

1834
07:40:17.560 --> 07:40:27.159
you pray. There's a muscle, n't those bonus in your midsection?

1835
07:40:54.799 --> 07:41:06.720
Just noticing? How do we hit feel right now?

1836
07:41:14.200 --> 07:41:14.880
You can.

1837
07:41:17.319 --> 07:41:30.279
Very very gently you lose your hips maybe side to

1838
07:41:30.599 --> 07:41:34.240
side very gently and.

1839
07:41:37.319 --> 07:41:55.360
Sor yeah, very.

1840
07:42:07.479 --> 07:42:16.360
Softly ms.

1841
07:42:22.880 --> 07:42:39.639
Everything starts to slow down, including the thoughts in your

1842
07:42:39.759 --> 07:42:51.520
mind and your mind itself just starts to gradually. It

1843
07:42:51.599 --> 07:42:58.040
doesn't have to be instant, but just gradually starting too.

1844
07:42:59.360 --> 07:43:08.159
It's almost like time is storing chin. It's a slower

1845
07:43:08.319 --> 07:43:16.200
pace to maybe what you're used to in your day

1846
07:43:16.240 --> 07:43:38.240
to day life. It's a slower movement of energy, very

1847
07:43:42.639 --> 07:43:51.080
small movements which make up the larger movements, which is

1848
07:43:51.159 --> 07:43:58.880
always the case. Now, when you move your hand, it

1849
07:43:59.040 --> 07:44:01.759
might seem like it's one movement, but it's lots of

1850
07:44:02.599 --> 07:44:10.000
minute different muscles moving in accordance with each other. And

1851
07:44:14.959 --> 07:44:27.279
what happens in this space that we're sharing is we

1852
07:44:27.520 --> 07:44:28.360
move from.

1853
07:44:31.080 --> 07:44:33.680
That big.

1854
07:44:38.119 --> 07:44:55.200
Movement into those smaller movements. Starting to focus on how

1855
07:44:55.319 --> 07:45:02.599
your body feels, not just as a whole, just oh,

1856
07:45:02.639 --> 07:45:06.880
I'm feel in this way. I'm feeling stressed or tense,

1857
07:45:07.159 --> 07:45:12.560
or I'm feeling relaxed and calm. I'm feeling this way,

1858
07:45:12.720 --> 07:45:19.560
I'm feeling that way. Starting to notice that your body

1859
07:45:23.919 --> 07:45:33.560
begins to present to you small feelings around your body,

1860
07:45:40.080 --> 07:45:52.159
small physical sensations in your legs, whether pleasurable or not.

1861
07:45:57.599 --> 07:46:06.880
Maybe resisting the temptation to label them or to judge them,

1862
07:46:08.360 --> 07:46:14.400
those feelings, just thinking them, thinking about them is just

1863
07:46:14.639 --> 07:46:32.520
being neutral, just feelings, not being particularly concerned, just noticing

1864
07:46:33.880 --> 07:46:47.439
what your body is telling you. Feelings in your arms,

1865
07:46:50.400 --> 07:46:55.360
instead of feeling the whole of the arm, maybe notice

1866
07:46:55.639 --> 07:47:11.759
those individuals, all those different muscles and the skin, the

1867
07:47:12.040 --> 07:47:18.200
hairs of your arms, all the internal parts of your arms,

1868
07:47:18.319 --> 07:47:37.560
the veins, the bones. Just being aware of maybe your

1869
07:47:37.720 --> 07:47:45.840
elbow on your right arm has a certain feeling. Maybe

1870
07:47:46.159 --> 07:47:59.240
your left wrist also has its own individual physical sensation.

1871
07:48:11.680 --> 07:48:18.400
What about your forearm on your right arm, you're right forearm.

1872
07:48:25.759 --> 07:48:31.840
There may not be any particular feeling that you could

1873
07:48:31.919 --> 07:48:39.759
even give a name to, may not feel like anything

1874
07:48:40.799 --> 07:48:51.560
other than just a feeling. Yeah, it's there. The feelings

1875
07:48:51.599 --> 07:48:57.599
in your shoulders, perhaps your shoulders when you think about them,

1876
07:48:58.799 --> 07:49:04.119
kind of almost like the same, you know, the same feeling,

1877
07:49:06.000 --> 07:49:09.319
almost like you both of your shoulders are just one thing.

1878
07:49:11.119 --> 07:49:22.200
Of course they're not. And when you focus on your

1879
07:49:22.279 --> 07:49:30.520
left shoulder and then on your right shoulder, maybe find

1880
07:49:30.680 --> 07:49:36.080
that you move the muscles a little bit, maybe tense

1881
07:49:36.200 --> 07:50:01.720
the muscles gently, noticing the difference in each shoulder. Your

1882
07:50:01.799 --> 07:50:17.720
lower back, the left side of your lower back and

1883
07:50:18.520 --> 07:50:29.200
the right side of your lower back, of course that

1884
07:50:29.439 --> 07:50:41.840
connection to your buttocks and to your hips, and also

1885
07:50:42.080 --> 07:50:55.799
moving up into the middle of your back. And sometimes

1886
07:50:56.159 --> 07:50:59.639
like right now, actually I want to focus on their part.

1887
07:51:01.040 --> 07:51:05.439
When I focused on my buttocks and then I focused

1888
07:51:05.479 --> 07:51:09.560
on the middle of my back, I almost felt like

1889
07:51:09.799 --> 07:51:14.560
the muscles in my lower back were being stretched very gently,

1890
07:51:19.319 --> 07:51:24.599
just stretched a little bit, even though I wasn't doing

1891
07:51:24.680 --> 07:51:33.439
anything to try to stretch your lower back. It just

1892
07:51:33.560 --> 07:51:45.840
seemed to happen. The feeling of very gently stretching your

1893
07:51:45.919 --> 07:52:05.000
lower back comes along. I have feeling in your chest,

1894
07:52:12.639 --> 07:52:26.040
just noticing what sensations you are experiencing in your chest

1895
07:52:26.279 --> 07:52:42.439
right now. And there's so much of the chest. Of course,

1896
07:52:42.639 --> 07:52:46.240
there's the collar bone leading to the chest. You've got

1897
07:52:46.319 --> 07:52:54.919
the chest bone, You've got the muscles in your chest.

1898
07:52:57.680 --> 07:53:03.759
Of course, if you're female, there's possibly the breasts. If

1899
07:53:03.799 --> 07:53:11.959
you're male, you've got the different well my not that

1900
07:53:12.080 --> 07:53:19.560
different these days, but there may be more muscles at

1901
07:53:19.599 --> 07:53:25.840
the top of the chest, but at the side underneath

1902
07:53:27.000 --> 07:53:29.799
it's pretty much the same. Whether you're a man or

1903
07:53:29.840 --> 07:53:36.279
a woman. There's muscles there, muscles that stretch out to

1904
07:53:36.400 --> 07:53:41.319
your back as well as breast tissue stretches and moves

1905
07:53:41.360 --> 07:53:48.759
into your back. To just being aware of your chest,

1906
07:53:57.680 --> 07:54:24.759
being with whatever feeling there is in your chest. And

1907
07:54:24.880 --> 07:54:32.319
when I noticed that, I focus on my chest, I

1908
07:54:32.560 --> 07:54:37.520
feel it in my back, my upper back, and mean,

1909
07:54:37.639 --> 07:54:40.520
I guess the obvious reason would be because you know

1910
07:54:40.560 --> 07:54:51.319
I'm grieve in in then it stretches my chest and

1911
07:54:51.680 --> 07:55:05.560
my back at the same time. It feels. It feels okay,

1912
07:55:12.319 --> 07:55:17.759
doesn't feel a little bit of pain in my right

1913
07:55:19.720 --> 07:55:25.560
chest A little bit, not pain, but little discomfort, maybe

1914
07:55:27.319 --> 07:55:35.439
stiffness possibly, I don't know. I notice my shoulders are

1915
07:55:35.479 --> 07:55:44.439
also wanting to flex for some reason. I think that's

1916
07:55:44.479 --> 07:55:52.799
probably part of my upper back, that connection between my

1917
07:55:52.959 --> 07:55:57.040
shoulders and my upper back, because I can move my

1918
07:55:57.119 --> 07:56:04.400
shoulders and stretch the muscle in my back, moving the

1919
07:56:04.479 --> 07:56:11.000
shoulders backwards or up, which then moves. I think it's

1920
07:56:11.080 --> 07:56:12.799
the scapulous.

1921
07:56:14.720 --> 07:56:15.319
In your back.

1922
07:56:25.360 --> 07:56:33.040
It feels quite nice. Actually, a good thing about this

1923
07:56:33.319 --> 07:56:38.119
is you can, if you want to, you can just

1924
07:56:41.680 --> 07:56:53.360
flex or stimulate the various muscles in your body gently

1925
07:56:54.799 --> 07:56:58.279
in order to get more of a sense of how

1926
07:56:58.360 --> 07:57:13.240
they feel. And when you're relaxing, when you do tense

1927
07:57:13.360 --> 07:57:17.279
and muscle, then you let it go and you let

1928
07:57:17.319 --> 07:57:26.360
it relax. It relaxes way more than it would normally.

1929
07:57:31.240 --> 07:57:36.520
But you have to feel that you're able to do that.

1930
07:57:38.159 --> 07:57:41.919
There's no point in doing it if there's an issue

1931
07:57:43.880 --> 07:57:49.319
with the per part of your body. You need to

1932
07:57:49.439 --> 07:57:59.119
be gentle with yourself at all times when relax. In

1933
07:57:59.279 --> 07:58:09.599
the deep thing, it's important to be kind to yourself

1934
07:58:17.200 --> 07:58:25.639
as you notice your mind. How much has your mind

1935
07:58:26.000 --> 07:58:32.439
slowed down since we started this recording.

1936
07:58:48.479 --> 07:58:49.479
How came.

1937
07:58:53.159 --> 07:59:04.639
And peaceful is your mind right now? We have nothing

1938
07:59:04.759 --> 07:59:10.240
to think about and just my voice to listen to.

1939
07:59:14.400 --> 07:59:22.959
Because you know, the intention behind this recording is relaxation.

1940
07:59:25.720 --> 07:59:30.880
At the very least, for you to feel more relaxed

1941
07:59:32.159 --> 07:59:35.720
at the end of recording than you did at the beginning,

1942
07:59:40.880 --> 07:59:49.520
at the very least, for your mind to slow down

1943
07:59:52.479 --> 08:00:05.200
as your body continues to relax, because that's what you

1944
08:00:06.840 --> 08:00:26.639
want to happen. That's what you expect to happen, for

1945
08:00:26.880 --> 08:00:45.080
relaxation to fill your body, maybe calm in your mind

1946
08:00:46.599 --> 08:00:59.759
to the point of boredom. When you start maybe tore

1947
08:01:05.759 --> 08:01:41.439
away drifting, it's almost as if you are moving further

1948
08:01:41.639 --> 08:01:49.880
away from your body in your mind, just leaving that there,

1949
08:01:57.880 --> 08:02:02.159
kind of liking it. And escape pod and a spaceship

1950
08:02:02.560 --> 08:02:05.959
a movie. A space movie, you know when they get

1951
08:02:05.959 --> 08:02:11.959
into a little pod in it, since the man far

1952
08:02:12.159 --> 08:02:40.520
away from the spaceship, safe to dream and continue to

1953
08:02:40.680 --> 08:03:22.400
relax drifting size slow.

1954
08:03:35.119 --> 08:03:36.119
And peace.

1955
08:04:06.560 --> 08:04:41.159
And peaceful, and focusing on that feeling of those individual

1956
08:04:41.680 --> 08:04:59.119
parts of your body that's relaxing. One by one, you

1957
08:04:59.319 --> 08:05:11.639
me find that every now and then you realize that

1958
08:05:15.000 --> 08:05:23.599
you weren't listening to my voice because your mind started

1959
08:05:23.759 --> 08:05:38.279
to imagine something different, maybe started to almost move into

1960
08:05:39.240 --> 08:05:47.520
some kind of a dreamy state. And then you become

1961
08:05:47.599 --> 08:05:55.200
aware of my voice again. And even though you may

1962
08:05:57.240 --> 08:06:02.240
want to focus on my voice, you may also wish

1963
08:06:02.560 --> 08:06:15.919
to allow your mind to just drift naturally into that

1964
08:06:16.279 --> 08:06:38.479
space of comfort and safety. As you feel more comfort

1965
08:06:40.360 --> 08:06:54.119
spreading through your body like a warm blanket covering you gently,

1966
08:06:58.159 --> 08:07:16.560
keeping your body at the perfect temperature, and even if

1967
08:07:16.639 --> 08:07:28.599
you can hear background sounds, they just don't seem to

1968
08:07:29.720 --> 08:07:45.560
matter anymore. There's that sense of peace spreads through your

1969
08:07:45.680 --> 08:07:59.520
mind like a gentle breeze, yet strong enough to blow

1970
08:07:59.560 --> 08:08:15.919
away all negativity, strong enough to remove from your mind

1971
08:08:19.240 --> 08:08:34.000
any anxiety or stress that was there before, and blow

1972
08:08:34.080 --> 08:08:45.000
away any other thoughts or feelings that just don't fit

1973
08:08:49.119 --> 08:09:14.880
with the sense relaxation is feeling your body and your mind.

1974
08:09:29.439 --> 08:09:34.759
And as you focus on your mind and count down

1975
08:09:34.919 --> 08:09:41.599
from ten down to one, and with each number you hear,

1976
08:09:44.759 --> 08:10:13.279
your mind will become slightly more relaxed, just just slightly so,

1977
08:10:13.400 --> 08:10:20.479
from ten down to nine, just a slid movement from

1978
08:10:20.680 --> 08:10:32.919
nine down to eight, just another small change in how

1979
08:10:33.080 --> 08:10:46.119
you feel. Eight down to seven, that feeling is a gap,

1980
08:10:47.040 --> 08:10:52.560
almost like a gap that starts to get wider, the

1981
08:10:52.720 --> 08:11:00.959
gap between those feelings that you used to have in

1982
08:11:01.119 --> 08:11:10.040
your mind compared to the feelings you have there growing now,

1983
08:11:11.759 --> 08:11:21.560
feelings of comfort and security and confidence, and the gap

1984
08:11:22.000 --> 08:11:28.119
becomes wider. Eight down to seven, seven down to six.

1985
08:11:31.880 --> 08:11:36.959
When you get to five, your mind will start to

1986
08:11:38.279 --> 08:11:50.639
have a certain physical sensation, almost like there's a magnet

1987
08:11:51.240 --> 08:11:57.560
outside of your head sucking the tension and the stress

1988
08:11:58.119 --> 08:12:05.000
and any remaining feelings that you don't want, sucking them

1989
08:12:05.200 --> 08:12:15.959
out through your skull. And in down to four you

1990
08:12:16.080 --> 08:12:24.720
could start to really experience that sense of not just emptiness,

1991
08:12:25.000 --> 08:12:38.799
but space, a place full of fresh air, place where

1992
08:12:38.880 --> 08:12:45.279
you can stretch. It's almost as if as you go

1993
08:12:45.479 --> 08:12:50.880
down to four and three, your mind is expanding with

1994
08:12:51.279 --> 08:12:53.360
this sense.

1995
08:12:55.959 --> 08:12:57.360
Of peace.

1996
08:12:58.680 --> 08:13:09.000
And tranquility growing as it moved down to When you

1997
08:13:09.080 --> 08:13:18.319
get to one, in your mind just feels exactly how

1998
08:13:18.439 --> 08:13:34.560
you want to feel, almost a perfect feeling, maybe a

1999
08:13:37.680 --> 08:13:38.919
sensation that.

2000
08:13:40.560 --> 08:13:42.000
You'd like to keep.

2001
08:13:45.000 --> 08:13:55.799
A place that's safe, where nothing can affect you at all,

2002
08:14:07.520 --> 08:14:12.200
and you can stay in that that space of comfort

2003
08:14:12.319 --> 08:14:22.040
and confidence, confident in your own ability to create this

2004
08:14:22.959 --> 08:14:28.959
space and this fearing of comfort within your own mind

2005
08:14:30.560 --> 08:14:40.479
just by counting ten down to one. And this is

2006
08:14:40.599 --> 08:14:45.040
something that you can do yourself when you're on your

2007
08:14:45.080 --> 08:14:53.880
own a time when you can maybe sit down, maybe

2008
08:14:54.040 --> 08:15:04.479
just for a few minutes, close your eyes. It just

2009
08:15:04.799 --> 08:15:17.360
counts slowly from ten down to one, and we experience

2010
08:15:19.080 --> 08:15:29.400
these feelings in your mind. And when you feel that

2011
08:15:29.599 --> 08:15:44.759
way in your mind, your body copies your mind, and

2012
08:15:44.919 --> 08:15:51.240
that feeling it's spread through your spine and your nervous

2013
08:15:51.360 --> 08:15:59.759
system into every part of your body, travels through your bloodstream,

2014
08:16:05.319 --> 08:16:25.840
heathen and relaxing every article of your existence. And we

2015
08:16:27.279 --> 08:16:35.159
can practice this a few times before the end of

2016
08:16:35.240 --> 08:16:39.959
the recording, and then you can practice on your own.

2017
08:16:42.080 --> 08:16:47.080
And each time you count from ten down to one,

2018
08:16:51.759 --> 08:17:03.959
the feelings of comfort, calmness, deep deep relaxation becomes stronger

2019
08:17:05.360 --> 08:17:19.599
and deeper feeling your mind and your brain with these

2020
08:17:20.799 --> 08:17:31.599
positive chemicals that spread through your body, relaxing you so quickly,

2021
08:17:33.639 --> 08:17:37.040
relaxing your whole body and mind.

2022
08:17:39.639 --> 08:17:40.520
So very.

2023
08:17:42.000 --> 08:17:58.439
Very easily, just by counting ten down to one. That's

2024
08:17:58.439 --> 08:17:59.119
what we're gonna do.

2025
08:17:59.479 --> 08:17:59.639
Now.

2026
08:18:00.520 --> 08:18:04.439
I'm going to count from ten down to one. I'd

2027
08:18:04.639 --> 08:18:08.959
like you to repeat the number after me. So when

2028
08:18:09.040 --> 08:18:17.599
I say ten, you can just repeat to yourself ten.

2029
08:18:23.200 --> 08:18:32.560
Just notice, be aware of how you feel in your

2030
08:18:32.680 --> 08:18:42.240
mind and your body, and when I say nine, you

2031
08:18:42.360 --> 08:18:45.400
can repeat to yourself.

2032
08:18:47.840 --> 08:18:48.080
Nine.

2033
08:18:52.080 --> 08:19:03.040
We came noticing the increase in comfort and calmness in

2034
08:19:03.159 --> 08:19:13.360
your mind and in your body. The same want to

2035
08:19:13.439 --> 08:19:24.560
say eight when I say seven, six, I want to

2036
08:19:24.680 --> 08:19:43.639
say five, four, when I say three, two, And lastly

2037
08:19:43.799 --> 08:19:49.200
when I say one, you can you beat that number.

2038
08:19:56.680 --> 08:19:56.799
Now.

2039
08:19:56.919 --> 08:20:02.479
Of course, when you do this on your own without

2040
08:20:02.599 --> 08:20:07.599
listening to me, you can say the numbers or whatever

2041
08:20:09.240 --> 08:20:17.680
speed that you feel is necessary for you, so you

2042
08:20:17.840 --> 08:20:23.759
can adapt. So you feel you want to say the

2043
08:20:23.959 --> 08:20:31.479
numbers ten down to one faster than I do, then

2044
08:20:31.479 --> 08:20:34.400
you go ahead and do that. Or if you feel

2045
08:20:35.240 --> 08:20:38.360
when you do it yourself that you'd like to have

2046
08:20:38.919 --> 08:20:46.919
more more space between the numbers, maybe take a lot

2047
08:20:47.159 --> 08:20:54.720
longer to get from ten all the way down to one,

2048
08:20:58.959 --> 08:20:59.880
that's your choice.

2049
08:21:00.080 --> 08:21:00.880
Will say to do.

2050
08:21:10.919 --> 08:21:19.439
So, I'm gonna count from ten down to one. I

2051
08:21:19.560 --> 08:21:22.799
want to get to one. That will be the end

2052
08:21:23.439 --> 08:21:28.439
of this recording. The let's of course you're listening to

2053
08:21:28.520 --> 08:22:18.119
the music, and the music will continue ten nine five.

2054
08:22:46.200 --> 08:25:05.360
Seven US.

2055
08:26:11.479 --> 08:26:52.720
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve.

2056
08:26:56.840 --> 08:27:02.759
Eleven ten.

2057
08:27:07.279 --> 08:27:27.560
Nine eight seven, six, five.

2058
08:27:32.319 --> 08:27:37.360
Four, three.

2059
08:27:42.159 --> 08:28:05.720
Two one. Now open your eyes, noticing how you physically

2060
08:28:05.840 --> 08:28:14.880
feel having counted down from twenty to one, allowing stress

2061
08:28:14.959 --> 08:28:18.840
and tension to leave through your fingertips and your toast.

2062
08:28:20.400 --> 08:28:25.080
And as you focus on your fingertips, maybe they feel

2063
08:28:25.119 --> 08:28:31.880
a little bit tingling, which is I suppose quite understanding

2064
08:28:32.040 --> 08:28:37.119
considering the tension has been exiting your body through your fingertips.

2065
08:28:43.599 --> 08:28:45.599
So now I'm going to count from twenty down to

2066
08:28:45.720 --> 08:28:53.520
one again. This time you're to feel relief of tension

2067
08:28:55.119 --> 08:28:58.799
and stress, any anxiety.

2068
08:28:58.200 --> 08:28:58.840
That you may have.

2069
08:29:03.439 --> 08:29:11.840
Leaving through your stomach, just leaving through your stomach, almost

2070
08:29:11.880 --> 08:29:17.680
as if it's just releasing the hole of your stomach

2071
08:29:18.520 --> 08:29:23.319
your navel to just above your chest or below your chest,

2072
08:29:23.479 --> 08:29:28.000
rather so surrounding your belly by an area, the whole area.

2073
08:29:30.119 --> 08:29:34.360
You can feel the tension of your body where there's

2074
08:29:34.439 --> 08:29:40.119
left just releasing from that area, and you may notice

2075
08:29:40.240 --> 08:29:45.479
that your stomach will become very relaxed. As I countdown

2076
08:29:46.479 --> 08:31:02.279
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six,

2077
08:31:05.439 --> 08:31:15.479
five four three.

2078
08:31:19.720 --> 08:31:25.279
Two what.

2079
08:31:30.400 --> 08:31:33.000
You can open your eyes again if you choose, or

2080
08:31:33.040 --> 08:31:36.599
you can just keep them closed because it feels relaxing.

2081
08:31:38.919 --> 08:31:44.040
Just notice saying your stomach feels I notice as your focus.

2082
08:31:44.319 --> 08:31:49.759
Just do a little scan of your body, notice saying

2083
08:31:49.840 --> 08:32:02.639
your body feels focusing upper body, back, chest, stomach, exams, hands, feet,

2084
08:32:05.720 --> 08:32:12.680
just noticing, and you know you may start to film

2085
08:32:15.080 --> 08:32:18.880
more of a sense of tiredness, which may be the

2086
08:32:19.000 --> 08:32:23.560
reason you're listening to this recording, because you.

2087
08:32:25.040 --> 08:32:25.400
Like to.

2088
08:32:27.040 --> 08:32:38.880
Let go completely of everything and drift off into a nice, natural, calm,

2089
08:32:39.319 --> 08:32:58.439
relaxing sleep. So now the focus on your forehead, and

2090
08:32:58.560 --> 08:33:01.159
if you choose, you can record break your eyes in

2091
08:33:01.319 --> 08:33:08.200
this focus as well. Your forehead and your eyes. It's

2092
08:33:08.279 --> 08:33:12.799
that whole area basically almost as if you were wearing

2093
08:33:12.840 --> 08:33:16.520
a mask, you know, like a I don't know, a

2094
08:33:16.759 --> 08:33:23.680
batman mask or something, or I'm trying to sorrow or something,

2095
08:33:23.759 --> 08:33:25.840
you know, the kind of mask that covers your eyes

2096
08:33:26.360 --> 08:33:32.840
but also covers quite a lot of the forehead. Focusing

2097
08:33:32.919 --> 08:33:35.560
on that area because that's the area that we're now

2098
08:33:35.680 --> 08:33:42.360
going to release tension, stress from your mind, your brain,

2099
08:33:42.680 --> 08:33:46.240
from your mind, and any tension that you may have

2100
08:33:46.520 --> 08:33:50.639
remain in your face, in your neck and your jaw,

2101
08:33:51.959 --> 08:33:58.000
your eyes, and your forehead or your scalp. So basically

2102
08:33:58.159 --> 08:34:04.000
any tension in your head area, including your mind and

2103
08:34:04.200 --> 08:34:12.400
your breath that's going to be released through your forehead

2104
08:34:12.520 --> 08:34:19.840
in your eyes. As I count down again from twenty

2105
08:34:20.240 --> 08:35:50.080
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four.

2106
08:35:54.000 --> 08:36:03.880
Three, What.

2107
08:36:12.360 --> 08:36:20.400
Noticing as you scan your face with jaw, your eyes,

2108
08:36:21.759 --> 08:36:30.799
of cheap bones, your ears, your forehead, your scalp, your neck,

2109
08:36:32.240 --> 08:36:35.560
back of your neck and front of your neck, the

2110
08:36:35.840 --> 08:36:46.720
side of your neck, and your throat, noticing being aware

2111
08:36:46.959 --> 08:36:58.279
of the comfort increased in relaxation not just in your

2112
08:36:58.439 --> 08:37:03.799
head and neck and mind, also the rest of your body.

2113
08:37:09.360 --> 08:37:16.200
That is how loose and calm you fel and how easily.

2114
08:37:17.919 --> 08:37:19.479
It is to just let go.

2115
08:37:22.279 --> 08:37:38.000
Completely, let go completely, how easily.

2116
08:37:45.799 --> 08:37:48.919
So what I'm gonna do about is I need to

2117
08:37:49.080 --> 08:37:56.520
focus on the top of your head, and am I

2118
08:37:56.639 --> 08:38:05.400
going to allow every last piece of tension or stress,

2119
08:38:05.599 --> 08:38:11.840
the wine be lingering or hiding in your body or mind,

2120
08:38:12.599 --> 08:38:19.400
my head, to just be sucked down on the top

2121
08:38:19.479 --> 08:38:20.279
of your head.

2122
08:38:22.680 --> 08:38:23.439
At least.

2123
08:38:27.040 --> 08:38:34.040
To Yeah, I wants sucked down into the clouds. Imagine

2124
08:38:34.080 --> 08:38:39.439
a big cloud above your head. It's like a whirlpool.

2125
08:38:40.240 --> 08:38:41.799
It's is gonna suck.

2126
08:38:41.680 --> 08:38:43.040
That tension.

2127
08:38:44.240 --> 08:38:45.639
Out of the top of your head.

2128
08:38:48.319 --> 08:38:57.840
Just take away good to focus. Imagine an opening at

2129
08:38:57.840 --> 08:39:05.159
the top of your head with attention, stress and maybe issues,

2130
08:39:05.360 --> 08:39:09.080
maybe worries of concerns that are not used to you.

2131
08:39:09.279 --> 08:39:13.040
Now you can all be sucked down at the top

2132
08:39:13.080 --> 08:39:13.880
of your head.

2133
08:39:15.400 --> 08:39:21.360
And taken away. As I count down again, I'm twenty

2134
08:39:21.759 --> 08:40:01.880
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifty

2135
08:40:07.479 --> 08:41:05.080
four to twelve eleven nine eight seven, six ks, five.

2136
08:41:10.240 --> 08:41:15.360
Four three.

2137
08:41:19.360 --> 08:41:25.319
To wha.

2138
08:41:35.439 --> 08:41:35.759
Prey.

2139
08:41:40.560 --> 08:41:51.439
I notice it, how you feel? How relaxed do colm

2140
08:41:53.520 --> 08:42:07.840
I physically and mentally feel right now, help peaceful your

2141
08:42:08.119 --> 08:42:14.400
mind feels. It feels so nice to just let go,

2142
08:42:16.680 --> 08:42:25.959
to give yourself some space, to breathe easily, to think calmly,

2143
08:42:31.080 --> 08:42:36.200
just to take a break from all that pointless worry

2144
08:42:37.720 --> 08:42:42.040
concerns about things that you don't need to think about

2145
08:42:45.240 --> 08:42:52.599
right now, because this is your time to let go.

2146
08:42:53.959 --> 08:43:01.119
This is your space to enjoy feeling deep plea relaxed,

2147
08:43:03.200 --> 08:43:10.720
peaceful in your mind, relaxed in your body. It can

2148
08:43:10.840 --> 08:43:20.040
feel so good, so nice to just not have to

2149
08:43:20.240 --> 08:43:31.400
do anything, to be able to really enjoy that serenity

2150
08:43:32.119 --> 08:43:40.400
that comes of letting go completely, that peacefulness that comes with.

2151
08:43:47.119 --> 08:43:48.479
Being in this.

2152
08:43:50.279 --> 08:44:00.400
Peaceful space. And you can keep this sense of can'ts

2153
08:44:01.200 --> 08:44:12.319
for as long as you choose. If you choose to

2154
08:44:12.560 --> 08:44:19.799
drift off into a deep, healing, natural sleep, then you

2155
08:44:19.880 --> 08:44:31.400
can do that. It's completely up to you, And you

2156
08:44:31.520 --> 08:44:36.119
can keep this feeling of calmness physically and in your

2157
08:44:36.240 --> 08:44:44.240
mind for as long as you choose to feel completely relaxed,

2158
08:44:49.959 --> 08:44:58.759
completely relaxed. And I'd like you to make up your

2159
08:44:58.959 --> 08:45:11.639
mind that you're going to relax, and I want to

2160
08:45:11.720 --> 08:45:15.119
explore that with you. What it feels like when you

2161
08:45:15.279 --> 08:45:24.360
actually decide that you're going to relax, not forcing yourself,

2162
08:45:24.479 --> 08:45:30.639
but giving yourself that. Yes, it is a command, really,

2163
08:45:30.720 --> 08:45:37.639
isn't it. When you're telling yourself relax in a gentle

2164
08:45:37.759 --> 08:45:44.799
but firm way that only you can really tell yourself

2165
08:45:45.240 --> 08:45:48.119
in that way. You can't really have someone else saying

2166
08:45:48.159 --> 08:45:53.040
to you and now it relax, relax, you know, and

2167
08:45:54.200 --> 08:45:56.479
it needs to be gentle. But you can't someone else

2168
08:45:56.520 --> 08:46:04.599
can't really have the same the same kind of influence

2169
08:46:05.759 --> 08:46:13.919
or power that you have over your own physicality, over

2170
08:46:14.159 --> 08:46:23.360
how you feel, because when you say it to yourself

2171
08:46:24.639 --> 08:46:31.599
it means more. It's personal, and your brain and your

2172
08:46:32.040 --> 08:46:36.759
unconscious mind and your body listens to what you say.

2173
08:46:39.080 --> 08:46:42.520
So for example, we'll test it out and do a

2174
08:46:42.560 --> 08:46:46.520
little test, a few little tests along the way, and

2175
08:46:46.639 --> 08:46:51.599
you can get more of an idea of the force,

2176
08:46:52.560 --> 08:46:59.279
a positive force that you can have in creating a

2177
08:46:59.439 --> 08:47:03.439
sense of comfort and relaxation in your body and your

2178
08:47:03.520 --> 08:47:12.840
mind quite quickly just by you telling yourself to relax.

2179
08:47:17.479 --> 08:47:21.119
So I want to start by it's focus on your hands.

2180
08:47:24.759 --> 08:47:26.919
So focus on your hands and just tell your hands

2181
08:47:27.319 --> 08:47:33.279
to relax, and just say relax. As you focus on

2182
08:47:33.360 --> 08:47:40.319
your hands, you could say my hands are relaxed, or

2183
08:47:40.360 --> 08:47:44.520
I want my hands to relax. I think if you

2184
08:47:44.599 --> 08:47:51.439
actually do it directly by focusing and imagining that your

2185
08:47:51.560 --> 08:47:55.360
hands can hear what you're saying. You know, they've got

2186
08:47:55.439 --> 08:47:56.040
little ears.

2187
08:47:56.840 --> 08:47:57.720
This is a little weird.

2188
08:48:00.279 --> 08:48:11.200
So talking to your hands and just say relax, no disin.

2189
08:48:17.319 --> 08:48:32.439
Now your hands start to relax. Now focus on your

2190
08:48:32.520 --> 08:48:36.560
eyes and tell your eyes to relax. You just say

2191
08:48:36.599 --> 08:48:42.880
in the same word relax and find the right tone

2192
08:48:43.439 --> 08:48:49.400
for you. You know, I might say relax, but you

2193
08:48:50.400 --> 08:48:57.880
you might say relax or relax. You know, you might

2194
08:48:57.959 --> 08:49:04.360
say it differently to yourself, and that's important for you

2195
08:49:05.200 --> 08:49:10.840
to gauge what feels right for you. To just tell

2196
08:49:10.880 --> 08:49:16.799
your eyes to relax whilst focusing on your eyes, your eyelids,

2197
08:49:16.959 --> 08:49:22.319
the muscles around your eyes, your eyebrows, and just tell

2198
08:49:22.439 --> 08:49:57.560
your eyes directly relax now. Now, I just did that myself,

2199
08:49:57.919 --> 08:50:07.720
and sometimes you may feel that you need a bit

2200
08:50:07.840 --> 08:50:13.560
more time for the different parts to relax, you know,

2201
08:50:13.680 --> 08:50:18.159
because I started talking again and maybe that part hasn't

2202
08:50:18.279 --> 08:50:21.439
relaxed fully. But what happened is that it would just

2203
08:50:21.560 --> 08:50:26.240
continue to relax even though I'm talking. And that's happened

2204
08:50:26.319 --> 08:50:33.520
with my eyes. Something else I noticed is when I

2205
08:50:33.599 --> 08:50:37.840
started focusing on my eyes, they actually almost became They

2206
08:50:37.880 --> 08:50:40.639
got worse before they got better in a way. So

2207
08:50:40.880 --> 08:50:43.720
but I felt a degree of tension growing in my

2208
08:50:43.840 --> 08:50:49.759
eyes and then disappearing. So I think what that was

2209
08:50:49.880 --> 08:50:55.040
really was just me becoming more aware of the tension

2210
08:50:56.159 --> 08:51:00.439
that was already there that I wasn't I wasn't focused

2211
08:51:00.479 --> 08:51:05.560
on it before, so I wasn't really acknowledging it or

2212
08:51:07.919 --> 08:51:22.560
really conscious to those feelings. Yeah, my eyes is still

2213
08:51:22.680 --> 08:51:29.319
continuing to relax, as well as my hands. Actually, my

2214
08:51:29.479 --> 08:51:30.919
hands have got a certain.

2215
08:51:30.680 --> 08:51:31.000
Kind of.

2216
08:51:33.880 --> 08:51:39.599
Energy, like not buzzing, but I can kind of feel

2217
08:51:39.680 --> 08:51:45.479
a degree of energy in my hands. Maybe that's where

2218
08:51:45.520 --> 08:51:57.560
the tension is being released. Maybe that's causing that. The

2219
08:51:57.639 --> 08:51:59.840
next part, I think we should focus on the back

2220
08:51:59.880 --> 08:52:04.720
of the neck. That's the part which quite often, well

2221
08:52:04.840 --> 08:52:07.639
for me, holds tension. I don't know about for yourself,

2222
08:52:08.560 --> 08:52:12.799
but I think it's quite a standard place where tension

2223
08:52:12.959 --> 08:52:19.639
is sometimes held. So, and I'm doing exactly what you're

2224
08:52:19.720 --> 08:52:22.319
doing as you do it as well, so I'm telling

2225
08:52:22.439 --> 08:52:26.599
my body parts to relax as well. So if you

2226
08:52:26.720 --> 08:52:29.720
tell your neck the back of your neck, focus on

2227
08:52:29.799 --> 08:52:36.360
the back of your neck and just say relax in

2228
08:52:36.439 --> 08:52:39.560
your own words and your own tone, in your own voice.

2229
08:52:40.240 --> 08:52:42.279
You can say out loud, or you can just say

2230
08:52:42.319 --> 08:52:47.799
it to yourself internally, but you're focusing, and you're saying

2231
08:52:47.880 --> 08:52:50.560
it literally to the back of.

2232
08:52:50.560 --> 08:52:53.479
Your neck, as if the back of your neck can

2233
08:52:53.560 --> 08:53:00.159
actually hear what you're saying, So do that now, I'll

2234
08:53:00.240 --> 08:53:04.799
just say relax to back your neck and I'll do

2235
08:53:04.959 --> 08:53:05.319
the same.

2236
08:53:44.119 --> 08:53:47.639
Now, what I noticed and you may have had similar

2237
08:53:47.720 --> 08:53:52.200
thing is, even though I was focusing on the back

2238
08:53:52.279 --> 08:54:03.159
of my neck, other parts started to I don't know,

2239
08:54:03.520 --> 08:54:06.919
showed themselves to me or maybe because they want to

2240
08:54:06.959 --> 08:54:10.840
be relaxed as well. But I started noticing the feelings

2241
08:54:10.880 --> 08:54:14.159
in my shoulders at tension in my shoulders and in

2242
08:54:14.240 --> 08:54:21.560
my upper back. Whether that was because my back of

2243
08:54:21.599 --> 08:54:26.919
my neck was saying, well, I'm pretty much okay. It's

2244
08:54:27.240 --> 08:54:36.080
the other parts that need attention. But my low of

2245
08:54:36.240 --> 08:54:40.080
my back of my neck is still relaxing. But I

2246
08:54:40.279 --> 08:54:47.040
just became more aware of other parts that needed attention. Now,

2247
08:54:47.119 --> 08:54:52.040
this might happen and it's not. It doesn't mean that

2248
08:54:52.119 --> 08:54:56.639
it's going wrong. It just means you're being notified of

2249
08:54:57.639 --> 08:55:05.400
more places the so want to feel relaxed. So I'm

2250
08:55:05.479 --> 08:55:09.639
going to focus on my other back. So you can

2251
08:55:09.720 --> 08:55:15.520
do the same, even if you don't have any feelings

2252
08:55:15.599 --> 08:55:20.439
of tension that are obvious in your upper back, if

2253
08:55:20.479 --> 08:55:25.319
you just focus on your back and the whole area

2254
08:55:25.479 --> 08:55:27.639
from the shoulder blades down.

2255
08:55:29.200 --> 08:55:31.159
To the middle of your back and your.

2256
08:55:31.200 --> 08:55:40.959
Spine, and with me, it's more the shoulder blades more. Yeah,

2257
08:55:41.080 --> 08:55:46.200
that's the parts that really sort of given me.

2258
08:55:47.919 --> 08:55:48.240
The not.

2259
08:55:50.159 --> 08:55:52.639
That it needs relaxing, the sounds going to ask.

2260
08:55:52.560 --> 08:55:55.840
That wa to relax, and you can do the same.

2261
08:55:55.919 --> 08:56:22.680
Now relax your upper back. There's something strange happened there.

2262
08:56:23.200 --> 08:56:23.479
And this.

2263
08:56:24.959 --> 08:56:25.799
Often happens.

2264
08:56:25.880 --> 08:56:26.560
I've been doing this.

2265
08:56:26.680 --> 08:56:35.479
For sixteen years or something, and often I'm I'm surprised,

2266
08:56:36.400 --> 08:56:43.159
but amazed really that there can be a feeling. So

2267
08:56:43.400 --> 08:56:45.959
when I was focusing on the back of my neck,

2268
08:56:46.840 --> 08:56:50.959
my upper back was starting to feel quite stressed and

2269
08:56:51.720 --> 08:56:57.279
in need of attention. As soon as I started talking

2270
08:56:57.439 --> 08:57:02.319
to you about my upper back and talking about, you know,

2271
08:57:02.840 --> 08:57:07.799
getting ready to ask the upper back to relax, why

2272
08:57:07.880 --> 08:57:13.560
the back already started to relax. It's almost as if

2273
08:57:13.599 --> 08:57:19.200
it doesn't need to hear the words, just needs intention,

2274
08:57:24.000 --> 08:57:36.040
just needs to be noticed. That is something that often

2275
08:57:36.240 --> 08:57:43.200
happens in this type of situation is when you start

2276
08:57:44.279 --> 08:57:49.279
to relax a couple of parts of your body, as

2277
08:57:49.360 --> 08:57:54.520
we've done with our hands, our eyes and eyelids.

2278
08:57:55.680 --> 08:58:02.680
And now back of the neck, top of the bank,

2279
08:58:04.599 --> 08:58:05.360
upper bank.

2280
08:58:06.479 --> 08:58:10.479
The rest of the body seems to just take notice

2281
08:58:13.200 --> 08:58:21.479
and decide in its own way to start relaxing. Other

2282
08:58:21.599 --> 08:58:31.479
parts of your body start to just become looser. I

2283
08:58:31.560 --> 08:58:34.240
suppose it's kind of like a bit of an avalanche,

2284
08:58:34.400 --> 08:58:39.159
you know, the little ball starts rolling, and before you

2285
08:58:39.279 --> 08:58:42.279
know it, the whole of your body is completely relaxed

2286
08:58:42.319 --> 08:58:43.119
and can't.

2287
08:58:51.959 --> 08:58:52.439
And if you.

2288
08:58:52.520 --> 08:59:03.400
Focus on your face, focus on your ear, the eyelids,

2289
08:59:04.479 --> 08:59:14.200
your eyebrows, and the muscles around your eyes, maybe you

2290
08:59:14.319 --> 08:59:19.360
start to notice that your forehead is more relaxed than

2291
08:59:19.400 --> 08:59:26.759
it was. Maybe your face is more relaxed. I would

2292
08:59:26.840 --> 08:59:31.000
say my entire face is a lot more relaxed than

2293
08:59:31.040 --> 08:59:31.360
it was.

2294
08:59:42.639 --> 08:59:43.200
So we're going to.

2295
08:59:43.240 --> 08:59:50.880
Focus now on your shoulders again, just like before. Just

2296
08:59:51.040 --> 08:59:55.040
tell your shoulders and you can do them individity. You

2297
08:59:55.080 --> 08:59:58.919
can do the right shoulder and left shoulder. I just

2298
08:59:59.040 --> 09:00:03.799
didn't do both at the same time. Just tell your

2299
09:00:03.880 --> 09:00:08.400
shoulders as you focus on them in your mind, focus

2300
09:00:08.560 --> 09:00:13.720
on how they feel. Maybe you can see them in

2301
09:00:13.840 --> 09:00:19.880
your mind's eye. Just tell your shoulders.

2302
09:00:23.119 --> 09:00:24.279
To relax.

2303
09:01:01.439 --> 09:01:16.639
As nice as they relax. But do you notice, I mean,

2304
09:01:17.279 --> 09:01:23.720
especially with my back, is the connection between the different

2305
09:01:23.840 --> 09:01:34.919
parts the back with shoulders the neck. Being all connected

2306
09:01:35.400 --> 09:01:41.799
and being such a large part of your body, it's

2307
09:01:41.799 --> 09:01:50.200
so it's hard to separate them from each other. My

2308
09:01:50.360 --> 09:01:59.200
lower back has started to relax on its own. Maybe

2309
09:01:59.279 --> 09:02:04.040
I'm going to slow and that could be an issue

2310
09:02:04.919 --> 09:02:11.720
because we all go at different speeds. And the idea

2311
09:02:11.799 --> 09:02:14.439
of the beginning of this recording was for you to

2312
09:02:14.520 --> 09:02:30.040
be able to just say to yourself, relax without focusing

2313
09:02:30.159 --> 09:02:35.799
on any particular part of your body. Because when you

2314
09:02:36.000 --> 09:02:46.840
know that, taving your hands to relax and your hands relax,

2315
09:02:49.400 --> 09:02:56.360
you tell your eyelids, your eyes and muscles around your

2316
09:02:56.520 --> 09:03:11.439
eyes and your eyebrows to relax, and they relax. You

2317
09:03:11.639 --> 09:03:23.959
tell the back of your neck to relax and relaxes.

2318
09:03:31.919 --> 09:03:51.639
You tell your upper back to relax, and the relaxes.

2319
09:03:59.360 --> 09:04:01.319
You tell your shoulders.

2320
09:04:02.639 --> 09:04:14.799
To relax, they relax.

2321
09:04:38.520 --> 09:04:42.560
You told your hands to relax, they relaxed, and they

2322
09:04:42.680 --> 09:04:56.319
continued to relax. And you told your eyelids, the muscles

2323
09:04:56.360 --> 09:05:07.919
around your eyes, your eyebrows relax, they relaxed and continued

2324
09:05:09.560 --> 09:05:10.200
to relax.

2325
09:05:16.560 --> 09:05:18.479
When you told at the back of your neck.

2326
09:05:19.680 --> 09:05:25.479
Focused on the back of your neck and told it

2327
09:05:25.599 --> 09:05:45.159
to relax, they relaxed and continued to relax when you

2328
09:05:45.319 --> 09:05:55.439
told your upper back to relax, be relaxed and continued

2329
09:05:57.959 --> 09:06:11.720
to relax. As with your shoulders, you told your shoulders

2330
09:06:11.839 --> 09:06:25.160
to relax, and your shoulders relaxed and continued to relax.

2331
09:06:30.839 --> 09:06:35.839
And it's not just that, it's.

2332
09:06:38.480 --> 09:06:42.879
That the rest of your body has also been listening,

2333
09:06:44.559 --> 09:06:47.480
and that relaxation has been spreading.

2334
09:06:49.639 --> 09:06:50.319
So from your.

2335
09:06:50.279 --> 09:06:58.199
Eyes, the relaxation spread to your forehead, round your face.

2336
09:06:58.160 --> 09:07:11.239
Into your skin, into your jaw, into.

2337
09:07:11.040 --> 09:07:15.680
The fronts side of your leck, a way down your

2338
09:07:15.919 --> 09:07:28.760
chest and stomach. Your relaxed hands and shoulders me up

2339
09:07:30.160 --> 09:07:38.919
through your arms, relaxing your forearms, your upper arms, elbows,

2340
09:07:39.120 --> 09:07:58.440
your wrists, let the lower bag your hips, butt ex growing,

2341
09:08:00.319 --> 09:08:07.120
or just start to relax and continue even more. Comfort

2342
09:08:08.760 --> 09:08:18.199
spreading through your eggs are way down to your ankles,

2343
09:08:23.360 --> 09:08:27.440
the tops of your feet, the sight of your feet,

2344
09:08:29.239 --> 09:08:40.160
and the bottoms of your feet, relaxing into your toes,

2345
09:08:43.959 --> 09:08:46.480
each toe relaxing.

2346
09:08:50.000 --> 09:08:53.959
Cal is.

2347
09:09:06.319 --> 09:09:17.559
And as your body relaxes more, your mind becomes slower

2348
09:09:23.040 --> 09:09:38.760
and peaceful, to the point where if you choose to

2349
09:09:38.959 --> 09:09:56.480
fall asleep, he can easy do that, easy drift the

2350
09:09:56.599 --> 09:10:08.040
way because there's nothing going on in your mind. Your

2351
09:10:08.160 --> 09:10:48.760
brain is peaceful, your body continues to relax. And with

2352
09:10:48.959 --> 09:10:56.160
that connection between your body relaxing, the word do you

2353
09:10:56.519 --> 09:11:10.279
say to yourself relax means that you don't need to

2354
09:11:10.440 --> 09:11:15.839
focus on just one part. You can just focus on

2355
09:11:17.919 --> 09:11:32.839
your entire body saying the powerful word relax.

2356
09:11:42.559 --> 09:11:43.559
And there's uh.

2357
09:11:45.160 --> 09:12:03.680
Those familiar sensations of comfort spreading throughout your body. Who

2358
09:12:03.959 --> 09:12:14.959
saying you're calming and heathing every part to your buddy

2359
09:12:17.919 --> 09:12:24.360
heeasing relaxed.

2360
09:12:39.000 --> 09:12:42.680
So all you need to do now one is just

2361
09:12:44.559 --> 09:12:45.160
tell your so.

2362
09:12:49.160 --> 09:13:43.080
Relax and sir, eating completely starting now with number twenty nineteen, eighteen,

2363
09:13:53.800 --> 09:15:19.919
seventeen sixty fift four thirty.

2364
09:15:54.000 --> 09:20:02.000
Too well, USU.

2365
09:20:19.760 --> 09:21:35.279
Eight, us

2366
09:21:39.239 --> 09:23:01.160
USA six