Aug. 3, 2025

(music) (10 hours) GRIEF | A Place to Remember and Reclaim | 3rd August 2025

(music) (10 hours) GRIEF | A Place to Remember and Reclaim | 3rd August 2025
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WEBVTT

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Hello, and welcome.

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To Jasonnewland dot com. My name is Jason Newland. Please

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only listen when you safely close your eyes and loul

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Finnie has come to join us.

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Do you come to join us? You come to love

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a little lie down, little cuddle. Oh he's been asleep

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in bed for hours, you have, And now you're doing

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big jillions, doing bigorns. Okay, so I hope you heard.

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I'm doing big onions myself. So this is going to

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be a hypnosis recording.

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For grief. And mm hmmm, you'll be very vocal today

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if you are being very vocal.

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Unfortunately, and what I've just heard is there is a

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cat in the garden making a lot of noise, and.

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I hope, well, the fact that I've heard it, you'd

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think that Vinnie would hear it, but his is are

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pricking up at the moment, so I'm hoping he doesn't

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because once he really, you know, locks into.

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That sound, he will be barking. So this is a

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recording about grief. It's called a place to Remember and Reclaim.

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So you don't have to you don't have to do anything,

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but you don't have to listen closely to every word

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I say. In fact, you may even find that as

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you listen, and Vinnie is giving me a lot of

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attention right now, for some reason, as you listen, your

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mind drifts, drifts to other places, memories and sensation. And

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that's perfectly okay, because we're not here to force anything.

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You're just here to let some part of you.

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Rest. Just rest. Now.

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I think Finny has established that he's going to be

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making some of his own little background sounds, So I'll

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tell you that now in case you want to just

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turn the recording off, because he seems to be very

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much intent on cleaning himself and being part.

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Of this recording, don't you. Yes, you do, Yes, you do.

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I don't know why it's being so gentle. It's because

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you're on your dinner. Hey, it's nice to just rest.

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I love closing my eyes and just letting go listening

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to something calm.

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Peaceful, because sometimes grief feels really heavy.

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I mean, it's like something you carry around in your chest,

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or like a fog that makes the world seem like

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a plane.

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Going past in the background.

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You can feel like the world feels that it's changed,

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something's changed in a way that never quite be the

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same again. And in a way it has changed. The

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world is changed. Your world has changed because that person

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that's lost there has been a part of your life,

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and now it'll just be memories. So this is your time,

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a time not to fix anything, not to forget anything, but.

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To explore, explore some possibilities of remembering and gently reclaiming

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what's been lost in a new way. Now, if you're

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not already lying or sitting in.

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A comfortable place, please go ahead and allow yourself to adjust,

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maybe even sigh out the air from the lungs.

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I do that quite a lot, Actually, sighing or yawning

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seems to be quite a nice physical sensation of breathing out.

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And then let your body soften, Let in your shoulders

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release just a little, all your hands grow heavier, and

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you might notice the sensation of the surface supporting you.

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Maybe it's your bed or chair, And just how little

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effort it actually takes to just be here now, in

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this moment.

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And I don't know which part of you will begin

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to relax first, but some part of you knows how

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to rest because you've done it before many times without

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even trying. So if your eyes want to blink slower

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or close, you can allow that to happen whenever it's ready,

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and there's the outside world fades into the background. I

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invite you to go inside, deep inside, to that quiet

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space we're feelings, images.

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And memories.

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Can surface, not forced, never rushed. And maybe as you

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imagine descending a gentle staircase, going down with each step

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leading you a little do inside yourself, Or maybe you'd

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prefer imagining a soft, winding path through a peaceful forest

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with birds on somewhere in the distance and filtered lights

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through the leaves. With each step you take, the didn't

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you a little deeper.

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To that place within where change begins? And as you

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continue along you may find that you'll breathing deepens almost

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on its own, if your body is saying finally, I

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can let go now. There's no right way to grief,

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because grief is a shapeshifter. It can be quiet and

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aching or loud and missy. He can calm and go

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like waves, or arrive when you least expect it. And

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perhaps this part of you that's been trying to make

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sense of it, trying to hold on or let go.

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Or both at the same time. That can be so exhausting,

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can't it so tiring, and you don't need to resolve

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anything right now, you don't even need.

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To feel better. But maybe you could feel a little

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more held, a little more understood by yourself, looking after yourself,

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caring for yourself, supporting yourself. So I'd like to invite

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you to imagine a quiet, sacred place, a place only

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you know about. It could be a garden, a cottage

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by a lake, a soft hill with tall grasses, or

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a small room filled with light, or whatever you choose.

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Wherever he chose, this place is safe, it's private, it's peaceful,

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and it's a place where memory and presence can gently meet.

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You might even sense of doorway appearing a threshold to

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this healing place. And as you cross it, you bring

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with you everything you need, everything you're ready to carry,

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and perhaps some things you're ready to lay down. And

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maybe in this special place you can invite the memory

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of the person you've lost, or the essence of them,

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not to explain and not to apologize, but just.

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To be. You might feel their presence in a chair

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across from you, or sense a warmth, or remember a smile,

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a laugh, for look, or even just feeling that they're

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near and there's no need to do anything more than that.

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Just be with them, And there's no need to do

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anything more than that. Just be with them as long

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as you like, and if it feels okay to do so.

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You could imagine having a conversation from the heart. Maybe

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you say the words you didn't get to say, or

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maybe you hear the words you wish that they had

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said to you, because sometimes in trance we can allow

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those ner voices to speak, the voices of love, of connection,

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of peace. And I wonder what they would want for

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you right now? What would they hope you carry forward?

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What parts of them live on in you? Perhaps they

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left you with more than pain. Maybe they gave you

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a way of laughing, or a favorite story, the strength

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you didn't know you'd need, but now you have, And

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just for now, just for this moment, you might allow

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yourself to receive that, because grief.

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Is not the end of love. Grief is what love

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looks like when it loses its form. But love doesn't disappear.

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It changes shape. And you may find that even now

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you're already carrying something forward, a legacy, a lesson, a

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feeling that you'll return to again.

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And again in dreams, in quiet mornings, in surprise, in

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moments of laughter. And that doesn't mean forgetting, It means honoring.

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And you get to choose how you get to build

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a new relationship, not with the body, but with the memory,

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the spirit, the essence, And some part of you already

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knows how. So now, just for a moment, I invite

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you to imagine, sometime in the future, the day when

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the sharpest pain has softened, a day when the sun

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feels warm on your skin again, a moment when you

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find yourself smiling and it doesn't feel like a betrayal.

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That day might not be today, but it's coming, and

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maybe you can even imagine what you'll be doing, who

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you'll be with, and how you'll feel, and how the

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memory of your loved one is still there, not as

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a wound, but as a thread.

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Woven into the tapestry of your life. That's not letting go,

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that's taken them with you. So as you begin to return, who.

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Can bring with you anything that's useful, any feelings of

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peace or clarity, or simply the knowing that you took

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this time for yourself.

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And as you slowly return to the present moment, you

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may notice the sounds around you, the feeling of the

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chair or bed beneath you, and the air on your skin,

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And in a moment when you're ready, you can begin

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to stretch or wiggle your fingers and toes, bring in

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back with you whatever matters most, because something in you

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has shifted or maybe softened, and you did that, you.

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Allowed it, and now you can rejoy in the world

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at your own pace, bringing with you the memory of

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love and the possibility of peace.

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Thank you for listening. Remember to be kind to yourself.

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It deserved to be happy and be gentle with yourself.

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You deserve to feel safe.

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Lots of love by relax in a more deep and

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meaningful way, maybe in a way that can not just

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allow you to feel calmer now and throughout the time

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we've spend together here, not just relaxed at the end

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

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that sense of comfort and peace, but also I think

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it would be nice to have those feelings of.

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Relaxation continue for longer after the recording has ended, so

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that you can still benefit from listening to my.

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Voice, maybe in a few hours time, perhaps tomorrow, and

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then by listening regularly, especially if you find like some

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people do and myself as well. I sometimes I find

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one particular recording that really resonates with me, and I

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just listen to it over and over again every morning,

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

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

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but it was a guided visualizations. It kind of was hypnosis, really,

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and I managed to find it again and it still

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has the same effect on me. And part of it

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

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

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morning and in the evening. And I knew before even

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

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play button. This was in the days of CD players

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pressed the play button. In fact, it might have even

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

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and then even without necessarily listening to her words because

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

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body knew exactly what to do, and the muscles just

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almost went into automatic relaxation, and I remember my mind

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would slow down. Now now I was listening to this

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recording in the early days of learning hypnosis, and long

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before I ever made any videos or audio recordings myself,

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

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I knew. I knew how helpful I found being able

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to just let go, to have that trust in the

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

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be just as relaxing, if not more so. Each time

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you hear my voice, you may feel the same. Some

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people have been listening to me for over a decade,

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

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but maybe people come back. Some people may be listen

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

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

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for example, I also am affected by the words that

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

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

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

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focus on your hands, and maybe notice the difference between

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

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

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You may start to notice what almost feels like a

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very light breeze, even though there may not be any

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type of breeze at all where you are right now,

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

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aware of how relaxed my hands our feeling now and

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when it comes to potentially drifting off to sleep, which

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

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

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

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and then I carry on talking. So when I listen

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back to do the editing, I hear snoring and I think,

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I don't remember snoring. I remember talking. Is this snoring

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was a pick turned up? That's why I sound like

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when I snore, I get really into the whole experience.

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I don't know how you feel. How relaxed do you

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feel in your feet, how relaxed you feel in your hands.

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I have noticed more and more that the more relaxed,

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deeper level of comfort you feel, the easier your breathing becomes.

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It's almost like that additional muscle relaxation. So this allows

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you debree easier without necessarily focusing on your breath. However,

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being able to notice the ease in which you breathe

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00:46:17.639 --> 00:47:07.519
so naturally you breathe so very easily and smoothly. Whenever

240
00:47:07.599 --> 00:47:25.920
I imagine my breathing improving when I've got my eyes closed,

241
00:47:31.960 --> 00:47:44.800
I tend to visualize a beautiful field with trees and

242
00:47:45.079 --> 00:48:18.599
flowers producing all that life giving oxygen. And it feels

243
00:48:18.719 --> 00:48:40.519
nice to, if nothing else, just taking some time away

244
00:48:45.199 --> 00:49:28.400
from everything, enjoying hm that feeling of peace, serenity with

245
00:49:28.440 --> 00:50:04.920
a joyful heart. Time seems to just drip by, so

246
00:50:06.119 --> 00:50:55.880
very slowly, relaxed, so deeply peaceful, completely unattached to any

247
00:50:56.800 --> 00:51:52.519
thoughts whatsoever in this moment, completely free notice in that

248
00:52:00.119 --> 00:52:46.599
your mind has slowed down, slowed down because nothing really

249
00:52:46.840 --> 00:53:17.440
requires your attention. You can enjoy the physical sensations of

250
00:53:17.599 --> 00:53:30.639
allowing the stress to drip out of your body, dripping

251
00:53:30.880 --> 00:53:54.840
out of every part of your body and being released

252
00:54:00.119 --> 00:54:39.920
from your brain. Hung your mind slowly but surely, the

253
00:54:40.039 --> 00:55:16.360
muscles in your legs relax m Rs Res so very

254
00:55:16.639 --> 00:55:57.719
deeply reacts so deeply, and the feelings, the pleasant feelings

255
00:55:57.840 --> 00:56:22.119
in your arms and shoulders, deepening each part of your

256
00:56:22.199 --> 00:57:04.079
body further and deeper and deeper. Noticine, the feelings in

257
00:57:04.159 --> 00:57:32.880
the back of your neck, the feelings in your wrists,

258
00:58:03.599 --> 00:58:34.800
muscles in the front of your body. I also feeding peaceful,

259
00:58:43.119 --> 00:59:10.320
deep there's a sense of peace spreads through your very

260
00:59:10.599 --> 00:59:59.800
core even when you focus on your mind. Oh my,

261
01:00:00.119 --> 01:01:12.280
and becomes e and slower, even deeper, relaxing, so very slow.

262
01:01:30.559 --> 01:02:16.360
Your stomach taste fell in your stomach, your back. Notice

263
01:02:26.679 --> 01:02:45.159
Notice how relaxed you now feel in the hall of

264
01:02:45.280 --> 01:03:18.280
your back. You spy from your brain all the way

265
01:03:18.360 --> 01:03:29.760
down the middle of your back, sending and receiving millions

266
01:03:29.800 --> 01:03:32.440
of messages every.

267
01:03:32.199 --> 01:04:01.480
Day, deepcomfort, increasing deeply your elaxt.

268
01:04:31.079 --> 01:05:08.000
You mes spreading those signals down your spine or cord

269
01:05:10.599 --> 01:05:29.480
into air, every part of your body, your shins and

270
01:05:29.599 --> 01:06:21.199
your calf muscles, your elbows, Feelings of peace and tranquility

271
01:06:25.119 --> 01:06:39.119
spreading through your body, tips of your toes, to your eyes,

272
01:06:43.519 --> 01:06:50.519
your fingers, all the way to your lower back.

273
01:06:59.760 --> 01:06:59.880
Hm.

274
01:07:01.960 --> 01:07:02.920
I'm not letting go.

275
01:07:05.159 --> 01:07:58.920
Reating.

276
01:07:34.320 --> 01:08:16.239
Pace, drifting mind the wonder in a way, happy to

277
01:08:16.520 --> 01:09:20.880
let go, let go completely, let go, so tranquil your

278
01:09:20.920 --> 01:10:04.159
whole body, enjoying a sensor listening God for more, set

279
01:10:33.159 --> 01:12:28.439
us pace, enjoy the space, this space of peace, safety, safe, firy, firy,

280
01:12:32.199 --> 01:14:26.720
relaxed us letting go. Maybe we can just focus on

281
01:14:26.840 --> 01:15:01.439
the different parts of your body, just to notice you

282
01:15:01.720 --> 01:16:04.520
foelhead and your eyes uptual solace, noticing in the sense

283
01:16:04.600 --> 01:17:36.239
of complete freedom, absolute freedom, dress day, dress day, He's

284
01:17:36.640 --> 01:19:02.000
fall energy, paste to breeze, so much ease, yeah, loose.

285
01:19:23.279 --> 01:19:34.840
You may have or may not have noticed your mind

286
01:19:35.600 --> 01:20:36.720
drifting peaceful, move any even more deeply in the direction

287
01:20:36.960 --> 01:22:43.479
of total blissful pace, blissful pace, total pace. Com so

288
01:22:43.960 --> 01:23:58.720
calm lett him go peace of mind x foody so rex.

289
01:24:07.079 --> 01:24:08.000
Relaxed.

290
01:24:32.439 --> 01:24:59.279
Her body feels almost invisible, so very relaxed and pasteful,

291
01:25:05.600 --> 01:26:14.479
so pace like a sip pace. And you could start

292
01:26:14.920 --> 01:26:24.439
to notice that you are feeling more relaxed, even though

293
01:26:24.560 --> 01:26:35.840
I've not purposely focused your mind upon that sense of

294
01:26:36.199 --> 01:26:41.680
physical comfort that is growing within you throughout your body,

295
01:26:44.840 --> 01:26:54.520
and your mind starts to slow down, and that could

296
01:26:54.560 --> 01:27:02.880
be almost in recognition of I guess my speech not

297
01:27:03.039 --> 01:27:16.640
being particularly fast, and things just generally feel calmer.

298
01:27:20.079 --> 01:27:30.000
Just by listening to my voice, you give yourself an opportunity.

299
01:27:30.760 --> 01:27:36.560
To take a break from the day, take a break

300
01:27:36.600 --> 01:27:44.359
from your life as it is, and to give yourself

301
01:27:44.399 --> 01:27:52.359
a rest, giving yourself permission to take some time off

302
01:27:54.520 --> 01:28:00.079
and to allow your body to relax and allow your

303
01:28:00.119 --> 01:28:10.680
mind to slow down, which in turn releases the tension

304
01:28:12.119 --> 01:28:21.279
any stresses that you had in your body. It's almost

305
01:28:21.319 --> 01:28:25.520
as if the parts of your body just open up,

306
01:28:26.760 --> 01:28:38.439
allowing the negativity out and at the same time replacing

307
01:28:39.279 --> 01:28:48.800
that negativity with positive healing energy, which then fills your

308
01:28:48.840 --> 01:29:00.680
body up and your mind to also starts to appreciate

309
01:29:01.560 --> 01:29:19.960
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

310
01:29:23.119 --> 01:29:31.680
an energy that spreads through your body like a wave

311
01:29:34.000 --> 01:29:46.199
of comfort. And all this comes from just allowing yourself

312
01:29:48.960 --> 01:29:54.199
a few minutes, maybe half an hour, however long you

313
01:29:54.279 --> 01:29:58.479
want it to be, just rest.

314
01:30:03.520 --> 01:30:04.520
And allow.

315
01:30:06.680 --> 01:30:16.640
Your mind and your body to almost reset itself to

316
01:30:16.800 --> 01:30:33.000
the settings of comfort and relaxation, calmness, which allows more

317
01:30:33.119 --> 01:30:46.600
room for feelings of pleasure and happiness to move around

318
01:30:46.800 --> 01:30:55.039
your body and into your mind, almost as if your

319
01:30:55.159 --> 01:31:05.760
mind and your body are sinking together, almost mirroring each

320
01:31:05.960 --> 01:31:21.560
other with that growing positivity and calmness. And it feels nice,

321
01:31:21.880 --> 01:31:27.880
really does feel nice to know that you are the

322
01:31:27.920 --> 01:31:41.199
one that has allowed yourself to feel more comfort and

323
01:31:41.439 --> 01:32:00.399
to experience more of this deep relaxation spreading throughout your body.

324
01:32:02.279 --> 01:32:07.640
And as I focus on each part of your body.

325
01:32:10.000 --> 01:32:22.079
You can notice that that part becomes even more relaxed

326
01:32:24.079 --> 01:32:33.000
just by focusing on it. It becomes even more calm

327
01:32:33.159 --> 01:32:43.920
and comfortable, just by focusing. And as I move down

328
01:32:44.119 --> 01:32:51.720
your body, starting at your head, the parts that you've

329
01:32:52.039 --> 01:33:02.000
already focused on will continue to relax deeply, and those

330
01:33:02.159 --> 01:33:08.880
parts that have not yet focused on or just automatically

331
01:33:12.640 --> 01:33:21.439
release any remain intention in anticipation of even more comfort

332
01:33:22.760 --> 01:33:33.479
about to come. Now, I'm going to start by focusing

333
01:33:34.119 --> 01:33:40.600
on your forehead. Just being aware of the feelings of

334
01:33:40.680 --> 01:33:51.479
your forehead and any background sounds like mister Herbert's opinion,

335
01:33:53.399 --> 01:34:00.439
can just allow you to feel even more relaxed. Just

336
01:34:00.640 --> 01:34:06.560
means you in the moment, this isn't this isn't a

337
01:34:06.720 --> 01:34:16.840
sterile environment. This is the world. I live in the countryside,

338
01:34:17.199 --> 01:34:27.199
so there's lots of nature sounds around. So as you

339
01:34:27.319 --> 01:34:33.960
focus on your forehead, just notice how it becomes even

340
01:34:34.640 --> 01:34:44.319
more relaxed as you focus only on my voice and

341
01:34:44.399 --> 01:34:52.800
that part of your body. Moving down to your eyes,

342
01:34:54.880 --> 01:35:06.039
focusing on your eyes, noticing how your eyelids feel so

343
01:35:06.359 --> 01:35:16.119
heavy yet so light at the same time, and all

344
01:35:16.159 --> 01:35:27.680
the muscles around your eyes relaxing completely, moving your focus

345
01:35:28.920 --> 01:35:35.560
down to your mouth, your lips, your tongue, your teeth,

346
01:35:35.640 --> 01:35:48.319
and your gums. The hole of your mouth relaxing, calm

347
01:35:48.359 --> 01:36:00.239
and loose, as you focus now on your jaw, just

348
01:36:01.159 --> 01:36:04.840
the parts of your jawney, your mouth, and your chin,

349
01:36:06.079 --> 01:36:09.199
but all the way up the size of your face

350
01:36:10.359 --> 01:36:22.760
to your ears, the hole of your jaw, feeding more

351
01:36:23.600 --> 01:36:45.640
relaxed and calm. Focusing on your neck, the front of

352
01:36:45.720 --> 01:36:58.359
your neck and your throat relaxing and loose and calm.

353
01:36:58.399 --> 01:37:04.640
The sides of your right and left side of your

354
01:37:04.720 --> 01:37:23.600
neck relax and place and calm. And now the back

355
01:37:23.680 --> 01:37:30.399
of your neck, focusing on the back of your neck,

356
01:37:36.319 --> 01:37:41.560
letting go of any tension that may have been there before,

357
01:37:43.359 --> 01:37:57.439
and enjoying that sense of increasing comfort and release that

358
01:37:57.640 --> 01:38:08.079
you can experience in the back of your neck. Moving

359
01:38:08.319 --> 01:38:14.920
down your back and moving either side of your spine

360
01:38:16.199 --> 01:38:20.920
right from the top of your back all the way

361
01:38:21.119 --> 01:38:33.840
down to the bottom of your back, down to your

362
01:38:33.880 --> 01:38:45.760
lower back. As you move up and down your spine,

363
01:38:46.560 --> 01:38:51.000
you can feel the muscles either side of your spine

364
01:38:53.199 --> 01:39:07.800
relaxing even more, and as those muscles relax that sense

365
01:39:07.880 --> 01:39:18.399
of comfort starts to spread outwards from your spine into

366
01:39:18.560 --> 01:39:25.199
both sides of your back, the top of your back,

367
01:39:26.039 --> 01:39:32.319
the middle, and your lower back. And as you scan

368
01:39:34.000 --> 01:39:41.840
gently and slowly up and down your back, there's the

369
01:39:41.960 --> 01:39:47.840
muscles in the top of your back relax and become looser.

370
01:39:52.159 --> 01:39:58.159
The muscles in the middle of your back also seem

371
01:39:58.279 --> 01:40:07.800
to just almost find from each other, separating and almost melting,

372
01:40:13.560 --> 01:40:19.520
and in your lower back there seems to be an

373
01:40:19.600 --> 01:40:33.840
extra special feeling of comfort. The spreads into your hips,

374
01:40:36.079 --> 01:40:44.039
sit down your lower back, into your hips, into the

375
01:40:44.119 --> 01:40:52.920
area where your cosix are, and into your buttocks, and

376
01:40:53.000 --> 01:41:02.399
almost muscles that spread from your lower back into your

377
01:41:02.520 --> 01:41:15.880
hip area start to melt, start to really let go,

378
01:41:22.399 --> 01:41:27.319
and you know where about to focus on your shoulders.

379
01:41:29.000 --> 01:41:36.159
Your back and your spine will continue to let go,

380
01:41:39.079 --> 01:41:54.800
continue to relax so calmly, and if you focus on

381
01:41:54.840 --> 01:42:14.359
your shoulders, you may notice they're already feeling really loose, already.

382
01:42:16.640 --> 01:42:30.319
Feeding calm and feeling.

383
01:42:34.560 --> 01:42:42.920
Those muscles then move from your neck into your shoulders

384
01:42:49.439 --> 01:43:18.840
feel so soft and gentle, so move and calm, and

385
01:43:19.039 --> 01:43:31.920
the feeling in your shoulders seems to spread deep into

386
01:43:31.960 --> 01:43:42.399
your shoulders, a sense of relaxation, not just traveling deeply

387
01:43:42.720 --> 01:43:59.760
into your muscles, but also relaxing the bones and moving

388
01:43:59.800 --> 01:44:08.159
on a way to underneath your arms, relaxing a whole

389
01:44:08.319 --> 01:44:13.359
area between the tops of your shoulders and underneath your

390
01:44:13.479 --> 01:44:33.399
arms healing. You feel so relaxed and comfortable in your shoulders,

391
01:44:36.840 --> 01:44:59.239
which sense that deep healing message into your arms. You

392
01:44:59.359 --> 01:45:04.159
may feel your almost as if your arms are not

393
01:45:04.319 --> 01:45:27.279
even that, because they so relaxed, so deeply relaxed, so

394
01:45:27.279 --> 01:46:04.000
so calm, So that feeling spread in all the way

395
01:46:04.039 --> 01:46:29.279
down your arms to elbows, including your elbows. Circumfort spreads

396
01:46:33.600 --> 01:46:51.920
poor way into wrists, your forearments, and your wrists so heavy,

397
01:46:55.560 --> 01:47:39.840
yet the same time sunlight and gentle like sat now

398
01:47:40.239 --> 01:48:36.680
on your hands, my hands, so peaceful in your hands.

399
01:48:36.680 --> 01:49:03.520
The sense of real pace just seems to sip familion

400
01:49:06.960 --> 01:50:09.600
when your hands relax deeply. Else your thing is.

401
01:50:11.640 --> 01:51:23.279
Thing is sidelish, you think it tips.

402
01:51:15.239 --> 01:51:46.319
Moving your attention front your body so comfortable, moving your

403
01:51:46.439 --> 01:53:30.880
focus de leights like musculs in your fis and names

404
01:53:34.600 --> 01:56:13.520
so relaxed, cough muscles just shades apasie and the fathing

405
01:56:13.840 --> 01:57:17.119
in your feints. Sir, peaceful circolm, sad peaceful, sircolm, so peaceful, Sycolm,

406
01:57:21.479 --> 01:57:42.239
so peace fall RelA sin peace fall.

407
01:57:45.560 --> 01:57:58.279
Cyclm love that deep relaxation.

408
01:57:58.800 --> 01:58:32.840
To spread, just let you go everything. So I'm gonna

409
01:58:32.880 --> 01:58:44.760
start counting down now from twenty down to one. You

410
01:58:44.800 --> 01:58:48.279
can imagine in a way it's like just walking down

411
01:58:48.399 --> 01:58:54.199
some steps and each step or twenty steps, and each

412
01:58:54.319 --> 01:59:08.239
step represents a level of comfort. Each step represents a deepening.

413
01:59:09.680 --> 01:59:20.720
Of that comfort, and the fervies you walk down those steps,

414
01:59:20.840 --> 01:59:23.640
the deeper and.

415
01:59:23.720 --> 01:59:34.119
More relaxed you feel. So starting with number.

416
01:59:33.880 --> 02:00:31.479
Twenty twenty, nineteenhhhhhhh.

417
02:00:40.359 --> 02:07:19.319
Eighteen seven ten sixteenhhhhhh three four four two.

418
02:07:05.119 --> 02:10:32.159
Usuhhhhhhhh eight.

419
02:11:31.079 --> 02:13:34.760
Siss six.

420
02:14:24.039 --> 02:16:18.840
Five four.

421
02:16:05.239 --> 02:18:47.440
Us concussissip.

422
02:20:11.520 --> 02:20:28.520
And now as you focus on your eyes, we're gonna

423
02:20:28.559 --> 02:20:40.040
count down from ten down to one, focusing just on

424
02:20:40.159 --> 02:20:51.159
your eyes, your eyelids, the muscles around your eyes, your

425
02:20:51.159 --> 02:21:00.000
eye walls themselves, a whole area that makes up your eyes.

426
02:21:11.159 --> 02:21:19.360
And as we count down ten down to one, whilst

427
02:21:19.559 --> 02:21:31.959
focus in on your eyes, you will become twice is

428
02:21:32.079 --> 02:21:44.639
relaxed with each number counting down that you may find

429
02:21:48.120 --> 02:21:53.959
the all you want to do is just drift off

430
02:21:54.239 --> 02:22:03.399
to sleep. And if that's what you want, then just

431
02:22:03.520 --> 02:22:16.639
allow yourself to do that now, focusing on your eyes.

432
02:22:18.719 --> 02:22:24.159
I'm going to begin counting down from ten down to

433
02:22:24.319 --> 02:28:59.280
one right now, ten nine eight seven four.

434
02:28:15.719 --> 02:28:52.799
Us up.

435
02:29:01.440 --> 02:31:41.760
Three no one.

436
02:31:42.120 --> 02:32:00.559
So cut down from ten to one ten nine eight

437
02:32:01.639 --> 02:32:17.520
seven six five four three two.

438
02:32:18.520 --> 02:32:24.559
One.

439
02:32:25.760 --> 02:32:28.680
And maybe that was a bit too quick in order

440
02:32:28.719 --> 02:32:32.680
to relax. Maybe it's a bit too fast for you

441
02:32:32.959 --> 02:32:42.719
to notice the calming of your body, maybe even a

442
02:32:42.719 --> 02:32:44.200
little bit of pressure there.

443
02:32:44.159 --> 02:32:47.719
Like you're counting down from ten to one. Would you

444
02:32:47.799 --> 02:32:51.040
expect me to do? Man, expect me to just to

445
02:32:51.040 --> 02:33:00.719
go with floppy just because you're counting down. I could

446
02:33:00.719 --> 02:33:03.959
try it again, but this time I'll go a bit

447
02:33:04.120 --> 02:33:11.399
slower this time, as you focus on the whole of

448
02:33:11.440 --> 02:33:19.520
your body before we focus on your legs. Just notice

449
02:33:19.799 --> 02:33:32.639
how your body does start to feel more relaxed with

450
02:33:33.879 --> 02:34:27.239
every number that I count down ten nine at eight, seven, six, five, four.

451
02:34:34.200 --> 02:35:22.760
Three one, And just notice how.

452
02:35:24.639 --> 02:35:34.200
How you feel generally, how your body feels. It's not

453
02:35:34.239 --> 02:35:45.280
necessarily even about counting down from ten to one. It's

454
02:35:45.360 --> 02:36:02.559
that space that you have, that space between being active

455
02:36:04.879 --> 02:36:13.879
physically or mentally to just sitting or lying down and

456
02:36:14.360 --> 02:36:19.120
just being there, not doing anything, not saying anything, or

457
02:36:19.959 --> 02:36:26.280
needing to think about anything. So that opens up a space,

458
02:36:27.239 --> 02:36:36.399
you know, a bit of a space, a gap. And

459
02:36:36.479 --> 02:36:41.079
the more I came down from ten to one, the

460
02:36:41.120 --> 02:36:49.319
bigger that gap becomes. So there's that gap of calmness,

461
02:36:50.520 --> 02:37:06.600
of comfort, relaxation. It's a nice feeling, and it moves

462
02:37:07.760 --> 02:37:20.520
those stresses or discomforts physically or emotionally, moves them away.

463
02:37:24.440 --> 02:37:37.200
Allows you to just slow down, someone to count again

464
02:37:37.280 --> 02:37:43.520
from ten down to one, and notice that gap widening,

465
02:37:45.639 --> 02:37:50.079
the gap, And as it widens, it's almost like the

466
02:37:51.799 --> 02:38:09.399
stress and attention falls into the gap and give you

467
02:38:09.440 --> 02:39:16.440
that distance, that space. Now ten nine, eight, seven, six, five, four,

468
02:39:34.680 --> 02:40:28.440
three two one. Now, how does your body feel now?

469
02:40:40.959 --> 02:40:57.280
Can you notice that the feeling calmer, the feeling more relaxed.

470
02:41:19.719 --> 02:41:24.200
As we now focus on your legs, just your legs.

471
02:41:40.079 --> 02:42:00.280
We're just gonna start with focusing on your thighs. Of course,

472
02:42:00.360 --> 02:42:05.239
it's not the most exciting thing to be doing because

473
02:42:08.639 --> 02:42:11.399
I'm sure like most of your body is not a

474
02:42:11.440 --> 02:42:23.879
lot going on right now. Just focusing on the whole

475
02:42:23.959 --> 02:42:30.319
of your thighs, the tops of your thighs, the sides

476
02:42:30.520 --> 02:42:36.959
of your thighs, the bottoms of your thighs, your outer

477
02:42:37.120 --> 02:42:42.239
thighs and your inner thighs, basically the whole of your

478
02:42:42.280 --> 02:42:51.239
thigh that leads into your hip and it goes down

479
02:42:51.360 --> 02:42:54.520
to your knee joint.

480
02:43:00.000 --> 02:43:06.920
This is a big area. It's a very heavy area.

481
02:43:07.440 --> 02:43:13.440
It's very strong, probably the strongest muscles in your body

482
02:43:14.120 --> 02:43:28.479
or in your thighs. But I don't think we perhaps

483
02:43:30.440 --> 02:43:43.120
give enough attention to our thighs. Perhaps we don't acknowledge

484
02:43:43.799 --> 02:43:47.520
how important our thighs are.

485
02:43:50.360 --> 02:44:07.200
To our lives, how much they actually do for us

486
02:44:11.040 --> 02:44:21.120
all through our lives. And it may seem to sound

487
02:44:21.200 --> 02:44:26.879
really weird, but I think that all of our body parts,

488
02:44:29.719 --> 02:44:38.000
especially our thighs, needs some TLC, a bit of love shown,

489
02:44:39.000 --> 02:44:57.200
a bit of acknowledgement. I thank you gratitude for our

490
02:44:57.360 --> 02:45:06.719
thighs do for us. And I know this may sound

491
02:45:06.799 --> 02:45:13.159
a bit strange. Maybe you think, why am I? Surely

492
02:45:13.200 --> 02:45:16.040
I should be out in the garden hugging a tree

493
02:45:16.200 --> 02:45:24.319
or something. Well, it's hard to set a microphone up

494
02:45:24.360 --> 02:45:27.680
on a tree. That's why I'm doing this indoors. Wise

495
02:45:27.719 --> 02:45:31.319
I would be outside hugging a tree. I can't see

496
02:45:31.360 --> 02:45:40.000
the television from the tree. If you move down to

497
02:45:40.040 --> 02:45:40.680
your knees.

498
02:45:42.280 --> 02:45:50.079
Were gaining such an important part, and I think we

499
02:45:50.159 --> 02:45:51.200
don't necessarily.

500
02:45:52.680 --> 02:45:58.399
I'll speak for myself, you know, I don't necessarily appreciate

501
02:46:00.159 --> 02:46:05.280
all that my needs do for me until I have

502
02:46:05.360 --> 02:46:08.799
a problem with my knee. It's occasionally, if I ever,

503
02:46:10.319 --> 02:46:14.319
maybe i'll bash it, or it's aching for some reason.

504
02:46:16.000 --> 02:46:22.239
It's then that I realize how much it does. You know,

505
02:46:22.280 --> 02:46:28.280
the benefit of being able to use my legs without

506
02:46:30.000 --> 02:46:37.280
any kind of physical discomfort is a beautiful thing that's

507
02:46:37.479 --> 02:46:45.920
possibly not appreciated until it's temporarily removed. You know that's comfort.

508
02:46:50.000 --> 02:46:54.639
But as you focus on your knees, regardless of how

509
02:46:54.680 --> 02:47:02.200
your knees feel, you can have that sense of gratitude

510
02:47:03.680 --> 02:47:06.360
and love to your knees for all that they do

511
02:47:06.479 --> 02:47:19.520
for you. And you can still have that attention on

512
02:47:19.639 --> 02:47:25.840
your thighs and maybe notice how your thighs feel. Maybe

513
02:47:26.120 --> 02:47:43.559
you've noticed that they are relaxing more deeply as you

514
02:47:43.680 --> 02:47:48.399
focus now on the bottoms of your legs and your

515
02:47:48.440 --> 02:47:55.479
shins and your calf muscles, the bones between your knees

516
02:47:56.200 --> 02:48:03.920
and your feet incorporate, and of course your ankles so important.

517
02:48:09.440 --> 02:48:14.079
You know, anyone has had even like the slightest sprain

518
02:48:14.200 --> 02:48:21.319
of an ankle knows how how much we take our

519
02:48:21.360 --> 02:48:29.920
ankles for granted, and it's kind of strange in a

520
02:48:29.959 --> 02:48:35.600
way when you think that. You know, logically, our wrists

521
02:48:35.719 --> 02:48:38.680
are a lot thinner than the rest of our arms,

522
02:48:39.680 --> 02:48:43.200
which is okay, it doesn't I can't see any problem

523
02:48:43.239 --> 02:48:50.520
with that because we're just picking stuff up. Our ankles

524
02:48:50.559 --> 02:49:00.600
so much thinner than the rest of our legs, and

525
02:49:00.639 --> 02:49:05.200
from a physics perspective or logical even it doesn't really

526
02:49:05.239 --> 02:49:12.520
make sense that all this weight would ultimately be resting

527
02:49:13.520 --> 02:49:23.520
on your ankles then leading to your feet, that thin area,

528
02:49:24.959 --> 02:49:34.639
thin bone. Yeah, it does so much great work. Supports us,

529
02:49:34.719 --> 02:49:44.680
supports our body for a lifetime, helps us to balance,

530
02:49:47.040 --> 02:50:00.920
helps you to get around and be mobile. The calf muscles,

531
02:50:00.959 --> 02:50:08.600
of course, when I was younger, I couldn't see the

532
02:50:08.600 --> 02:50:14.959
pointing calf muscles didn't seem to do anything. Okay, if

533
02:50:15.000 --> 02:50:18.559
I walked around on tiptoes, then my calf muscles get

534
02:50:18.600 --> 02:50:22.360
some work. But of course that's not true. The calf

535
02:50:22.440 --> 02:50:32.120
muscles are being used whenever we use our legs, and

536
02:50:32.200 --> 02:50:44.799
your shins there to protect your lower legs, shaped in

537
02:50:44.840 --> 02:50:57.399
a way almost as a protector for the bone, leading

538
02:50:58.760 --> 02:51:09.159
of course to your ankle and your feet, but we're

539
02:51:09.159 --> 02:51:11.079
not going to focus on your feet. We're just going

540
02:51:11.159 --> 02:51:17.479
to focus on the legs. And I realize, and now

541
02:51:17.479 --> 02:51:22.079
that I've mentioned your feet, you'll probably focus on them anyway,

542
02:51:22.600 --> 02:51:25.200
So maybe I should focus on your feet a little bit.

543
02:51:29.200 --> 02:51:33.680
You can have them in your awareness the same as

544
02:51:33.719 --> 02:51:38.079
you have your thighs in your awareness. Even though we

545
02:51:38.200 --> 02:51:44.159
haven't been focusing on your thighs a few minutes, I've

546
02:51:44.159 --> 02:51:55.120
been focusing on your ankles, there's still that sensation of

547
02:51:58.280 --> 02:52:11.079
comfort in your thighs in this that movement of energy,

548
02:52:13.120 --> 02:52:20.159
because the thighs hold lots of different sensations. Of course,

549
02:52:20.200 --> 02:52:25.000
there's the muscles, the big strong muscles that we have

550
02:52:25.159 --> 02:52:38.559
in our thighs. But the skin on the outside of

551
02:52:38.600 --> 02:52:43.920
the thighs, as in the outside of all of our body,

552
02:52:44.680 --> 02:52:56.319
can be very sensitive, sensitive to a touch, sensitive to temperature,

553
02:53:02.840 --> 02:53:10.360
and inside your thighs the bones, there's the muscle, there's

554
02:53:10.399 --> 02:53:15.280
the blood, vessels, the ar trees to all this stuff

555
02:53:15.319 --> 02:53:24.079
that's inside your thighs. And I guess sometimes it'd be

556
02:53:24.159 --> 02:53:28.360
nice if you could actually put your fingers inside your

557
02:53:28.360 --> 02:53:34.600
thighs and message, so you can message on the outside,

558
02:53:34.840 --> 02:53:37.760
of course, but to be able to get deep into

559
02:53:37.799 --> 02:53:42.639
the muscles and to be able to just message inside

560
02:53:42.680 --> 02:53:49.680
your thighs, message in the bones of your leg massage

561
02:53:49.760 --> 02:54:02.959
in all the veins, just gently healing your thighs, and

562
02:54:03.120 --> 02:54:09.680
you can move down message and inside your knees. Just

563
02:54:09.879 --> 02:54:16.559
message in those bones, but with healing fingertips, spreading that

564
02:54:16.959 --> 02:54:28.200
healing energy deep into the joints of your knees. Of course,

565
02:54:28.239 --> 02:54:32.920
there's the back of your knee and the inside crease

566
02:54:33.920 --> 02:54:40.840
where your knee is. It's a very sensitive area. Three

567
02:54:41.559 --> 02:54:45.440
it feels very nice when you stroke it. That might

568
02:54:45.479 --> 02:54:49.639
be because it's an area that's not really touched very often.

569
02:54:51.639 --> 02:54:58.559
It's almost like a hidden part, that crease in your legs.

570
02:54:58.639 --> 02:55:06.000
It's almost like a part that has a sensitivity, which

571
02:55:06.040 --> 02:55:16.479
is a little bit different. Of course, it's protected by

572
02:55:16.520 --> 02:55:28.000
your legs. So you can imagine putting your fingers into

573
02:55:28.040 --> 02:55:38.520
that crease in your legs, folding between your legs. You

574
02:55:38.559 --> 02:55:44.280
can just message with your fingertips. Imagine your fingertips going inside,

575
02:55:46.000 --> 02:55:55.200
massage in the muscle or tissue you can cause. Field

576
02:55:54.639 --> 02:56:08.360
the bones of your knees, heading for your fingertips, and

577
02:56:08.399 --> 02:56:09.840
then as you go down.

578
02:56:12.319 --> 02:56:15.159
To your calf muscles, and that's a part I'd like

579
02:56:15.239 --> 02:56:19.959
to be able to really put my fingertips deep inside

580
02:56:20.680 --> 02:56:29.639
my calf muscles, massage in every single tissue of that muscle,

581
02:56:31.200 --> 02:56:41.159
healing every part, and then doing the same for my shins,

582
02:56:44.319 --> 02:56:51.600
massage in and gently stroking the bones, generally stroking them,

583
02:56:52.120 --> 02:56:58.280
healing in a loving way, because they deserve to be treated.

584
02:56:59.840 --> 02:57:04.200
The precious bones that they are. Because our legs are

585
02:57:04.239 --> 02:57:08.040
so precious as in all the other parts of our body,

586
02:57:10.520 --> 02:57:24.440
the more precious at any jue on the planet. When

587
02:57:24.440 --> 02:57:32.280
you start to think about your legs in this way,

588
02:57:36.799 --> 02:57:43.520
it can change your perspective. It might sound a bit

589
02:57:46.600 --> 02:57:50.879
a bit silly to start with the idea of having

590
02:57:51.719 --> 02:58:01.760
love for your legs, showing appreciation for your thighs, wanting

591
02:58:01.879 --> 02:58:05.879
to be able to put your hands in your thighs,

592
02:58:07.719 --> 02:58:14.200
the message the muscles and the bones, and to get

593
02:58:14.239 --> 02:58:22.600
your fingers deep in there, releasing all tension, just to

594
02:58:22.680 --> 02:58:32.159
show how much you care about your legs, how much

595
02:58:32.200 --> 02:58:35.680
you care for what your legs do for.

596
02:58:35.719 --> 02:58:49.399
You regularly, your knees, your calves, your ankles, the strength

597
02:58:49.479 --> 02:58:57.559
of your ankles, considering how thin they are compared to

598
02:58:57.639 --> 02:59:00.239
the rest of your legs, especially your thighs.

599
02:59:00.159 --> 02:59:14.159
Is yeah, this so strong, so flexible, absolutely amazing things.

600
02:59:15.399 --> 02:59:22.319
Your ankles are truly a gift.

601
02:59:24.239 --> 02:59:33.399
Because of what they do for you, supporting all that weight.

602
02:59:35.319 --> 02:59:39.760
Regardless of how what weight you are, even if you

603
02:59:39.879 --> 02:59:44.639
only eat ate stone, there's still a lot of weight

604
02:59:44.840 --> 02:59:51.399
for these little ankles. Now I am a lot heavier

605
02:59:51.399 --> 02:59:52.479
than make stone.

606
02:59:53.760 --> 02:59:54.479
Double dock.

607
02:59:57.840 --> 03:00:06.799
Get my ankles support my body all the time, or

608
03:00:06.840 --> 03:00:08.440
they do give.

609
03:00:08.280 --> 03:00:10.399
Off a sigh of relief when I sit down.

610
03:00:12.639 --> 03:00:21.200
That's my whole legs though, my feet, feet, als go,

611
03:00:23.000 --> 03:00:25.840
my toes clap there, so happy.

612
03:00:45.600 --> 03:00:54.840
Your legs really are amazing. And I know that talking

613
03:00:54.879 --> 03:01:02.479
about talking about your legs is probably possibly among the

614
03:01:01.319 --> 03:01:10.040
most boring things you've ever heard anyone say. Possibly you're

615
03:01:10.120 --> 03:01:17.200
boring or not. Everything I said is true. Your legs

616
03:01:17.639 --> 03:01:37.639
are amazing. Your legs deserve not just respect, They deserve

617
03:01:37.760 --> 03:01:50.200
to relax deeply. They deserve to take some time out

618
03:01:50.719 --> 03:02:14.440
of the day to just let go completely. Your legs

619
03:02:19.639 --> 03:02:32.920
really can relax. And because the legs are so such

620
03:02:32.920 --> 03:02:37.479
a most you know, very important part of your body.

621
03:02:38.719 --> 03:02:41.360
When you relax your legs, the rest of your body

622
03:02:42.000 --> 03:03:00.719
also naturally follows in that journey of comfort, like I

623
03:03:00.879 --> 03:03:05.840
feel it in my hips. My hips feel really loose,

624
03:03:09.120 --> 03:03:13.719
and also my lower back as well. My lower back

625
03:03:13.920 --> 03:03:19.479
really feels it feels stretched, even though I'm just sitting

626
03:03:19.520 --> 03:03:25.520
in a chair and there's no stretching as far as

627
03:03:25.600 --> 03:03:28.680
I'm aware that I'm doing. It's almost as if the

628
03:03:28.760 --> 03:03:32.719
muscles are just relaxed so much that there is a

629
03:03:32.879 --> 03:03:57.559
natural stretch as the tension has reduced a lot. And

630
03:03:57.639 --> 03:04:01.040
I'm now going to count down from ten down to one,

631
03:04:05.360 --> 03:04:22.639
and you can continue to fill wonderfully relaxed ten nine

632
03:04:22.959 --> 03:05:06.840
eight seven six, five four three two one relax. So

633
03:05:06.879 --> 03:05:11.079
I'm just going to count down from five down to one,

634
03:05:11.799 --> 03:05:16.600
and as a countdown, if you just focus on the numbers,

635
03:05:18.040 --> 03:05:26.200
just the numbers counting down, and notice how you feel

636
03:05:28.719 --> 03:05:33.360
in this moment as you hear the numbers counting down,

637
03:05:34.360 --> 03:05:46.959
knowing that those numbers counting down represent you feeling calmer,

638
03:05:48.239 --> 03:05:54.239
not just in your body, but also relax in your mind.

639
03:05:56.719 --> 03:05:58.120
Just notice how you feel.

640
03:05:58.920 --> 03:06:04.959
There's nothing to do, there's nothing to say, there's nothing

641
03:06:04.959 --> 03:06:05.760
to think about.

642
03:06:08.799 --> 03:06:57.879
Starting with number five four three two one. As you

643
03:06:58.040 --> 03:07:13.440
notice the gradual letting go of the tension in your body,

644
03:07:14.360 --> 03:07:20.159
you may also begin to notice and be aware of

645
03:07:20.200 --> 03:07:29.239
how your mind is starting to slow down. This is

646
03:07:29.360 --> 03:07:35.959
just a natural thing that happens. It's not really a

647
03:07:36.079 --> 03:07:43.200
special procedure. It's just natural because as your body relaxes,

648
03:07:43.360 --> 03:07:48.840
your mind also starts to relax, and the more your

649
03:07:48.879 --> 03:07:52.120
mind relaxes, the more your body relaxes. It's just a

650
03:07:52.280 --> 03:08:04.840
continuous circle of relaxation. And there's that calmness that comes

651
03:08:04.959 --> 03:08:12.239
from relative quietness. You know, even even if this background

652
03:08:12.440 --> 03:08:20.479
sounds either your side online is still going to be

653
03:08:20.639 --> 03:08:24.959
quite calm. You know, you haven't got the television on,

654
03:08:25.520 --> 03:08:29.799
there's no music in the background, unless you're listening to

655
03:08:29.840 --> 03:08:37.600
the recorded with music. Of course, you're very likely not

656
03:08:37.639 --> 03:08:39.760
going to be sitting in a room with other people.

657
03:08:40.639 --> 03:08:45.280
Of course you might be, but generally it's more ideal

658
03:08:45.360 --> 03:08:50.399
if you can do this on your own, so no distractions,

659
03:08:56.520 --> 03:09:09.520
and when you stop thinking about stuff, relaxation automatically rises.

660
03:09:11.840 --> 03:09:22.600
A sense of comfort starts to grow, and without trying

661
03:09:22.639 --> 03:09:31.559
to build it up into something fantastical or something magical,

662
03:09:33.639 --> 03:09:46.120
this is just a natural process, something that's easy to accomplish.

663
03:09:46.639 --> 03:09:51.799
In fact, it's almost you know, the sense of relaxing

664
03:09:51.840 --> 03:09:58.600
completely happens really when you put no effort into it.

665
03:09:58.600 --> 03:10:03.840
It's not something that you can can really force. It's

666
03:10:03.920 --> 03:10:13.760
something that happens naturally. And part of the process of

667
03:10:15.159 --> 03:10:18.319
this recording and others.

668
03:10:19.479 --> 03:10:31.040
Is simply two allow you to take advantage of this space,

669
03:10:33.680 --> 03:10:37.559
this time, to.

670
03:10:42.079 --> 03:10:49.319
Let go, to just be here, to be in.

671
03:10:49.280 --> 03:11:04.760
Tune with how you feel, yet with the intention of

672
03:11:05.000 --> 03:11:16.159
wanting to relax deeply and maybe even to fall asleep,

673
03:11:17.280 --> 03:11:23.120
depending on what it is that you wish for yourself.

674
03:11:24.239 --> 03:11:39.319
In this moment. As we know, relaxing is the majority

675
03:11:40.520 --> 03:11:45.040
of the process of falling asleep. The actual falling asleep

676
03:11:45.040 --> 03:11:52.000
part is the tiny bit at the end. The deeper

677
03:11:53.159 --> 03:12:15.440
relaxed you become, the easier you find yourself drifting. But

678
03:12:15.559 --> 03:12:22.200
you can also if you choose stay focused on my

679
03:12:22.360 --> 03:12:51.280
voice and really enjoy the process gradually relaxing each muscle

680
03:12:55.879 --> 03:13:22.719
in your body effortlessly and just observing the sensation of

681
03:13:23.040 --> 03:13:38.680
letting go completely. This time, I'm going to count from

682
03:13:38.879 --> 03:13:49.520
six down to one, and you can notice your mind

683
03:13:51.680 --> 03:14:05.120
calming down more with each number that you hear me say, naturally,

684
03:14:06.159 --> 03:14:48.440
feeling calm and slower and peaceful. Sex five.

685
03:15:01.000 --> 03:16:47.600
Shhhhhhhhhh, four, three, two, four.

686
03:17:08.799 --> 03:17:18.440
Being aware of how your mind has slowed right down,

687
03:17:21.639 --> 03:17:45.079
sinking deeply into relaxation. And as you focus on your mind,

688
03:17:48.920 --> 03:17:58.200
may notice that there are some thoughts still there, maybe

689
03:17:58.319 --> 03:18:08.159
some stubborn thoughts that for some reason perhaps need your attention.

690
03:18:15.120 --> 03:18:23.959
So what you can do is send love to those thoughts.

691
03:18:27.200 --> 03:18:38.079
Sprinkle those thoughts with love, like at petals from a flower.

692
03:18:39.079 --> 03:18:46.040
Just sprinkle it over them, petals filled with love towards

693
03:18:46.120 --> 03:18:52.760
those thoughts, to let those thoughts know that you're not

694
03:18:52.799 --> 03:19:01.680
abandon the them, You just need them. You require them

695
03:19:01.719 --> 03:19:16.040
to just calm down, slow down, quiet down for now.

696
03:19:21.799 --> 03:19:26.760
So as you focus on those remaining thoughts as we

697
03:19:26.959 --> 03:19:32.239
count down this time from seven down to one. With

698
03:19:32.319 --> 03:19:46.440
each number, just imagine sprinkling those flower petals of love, kindness,

699
03:19:47.840 --> 03:19:59.719
gratitude over those thoughts, which will allow them to just

700
03:20:01.120 --> 03:20:16.200
melt away and relaxed deeply. With every number, those thoughts

701
03:20:16.239 --> 03:20:53.959
will become more and more relaxed. Starting with number seven, six.

702
03:21:11.120 --> 03:23:01.799
Five, four, three, FO.

703
03:23:00.120 --> 03:23:01.079
You now.

704
03:23:04.840 --> 03:23:26.079
Notice how relaxed you're feeling in your body. We're going

705
03:23:26.159 --> 03:23:39.879
to focus on your hands, because the more relaxed your

706
03:23:40.000 --> 03:23:46.920
hands are, the more relaxed your body and mind are

707
03:24:02.040 --> 03:24:08.040
there's you focus on your hands and your fingers.

708
03:24:13.440 --> 03:24:18.200
There's nothing needed to be done. There's no clenching of

709
03:24:18.479 --> 03:24:22.920
fists or dancing the fingers or anything like that.

710
03:24:30.280 --> 03:24:44.319
It's just noticing and focusing on your hands, noticing the

711
03:24:44.319 --> 03:25:13.719
early film.

712
03:25:00.120 --> 03:25:10.520
Kiss them more relaxed your hands feel, the calmer your

713
03:25:10.639 --> 03:25:22.559
mind feels, and the more comfort you feel throughout your body.

714
03:25:28.440 --> 03:26:02.040
You may have already noticed your mind is starting to

715
03:26:02.159 --> 03:26:31.120
drift huish, just on your hands and fingers, allowing them

716
03:26:31.799 --> 03:26:45.120
cheat experience a real deepening of that relaxation in your

717
03:26:45.280 --> 03:27:03.760
hands and fingers, more and more relaxed. With each number

718
03:27:11.600 --> 03:27:26.159
from eight down to one, you can almost feel the healing,

719
03:27:27.159 --> 03:27:44.520
relaxing energy spreading into your hands and fingers, becoming more

720
03:27:46.719 --> 03:28:03.559
relaxing with each number you hear, going down eight down

721
03:28:04.280 --> 03:32:01.879
to one, drifting drifting again starting with November eight seven three. Wow,

722
03:32:20.000 --> 03:32:29.520
just being here now, nothing to think about, nothing to do,

723
03:32:30.920 --> 03:32:45.239
nothing to say, and everything just feels calmer. This is

724
03:32:46.319 --> 03:32:53.120
your natural state of being. This is how you just

725
03:32:54.200 --> 03:33:00.840
normally feel when you take away all that other stuff

726
03:33:03.120 --> 03:33:07.959
that we add. You know, thinks like stress and worrying

727
03:33:08.200 --> 03:33:23.680
and over thinking, anxiety, tension, just generally thinking about stuff.

728
03:33:25.879 --> 03:33:29.799
We take that away, which is what we do. What

729
03:33:29.920 --> 03:33:45.000
we're doing now, you're left with a real sense of peacefulness.

730
03:33:47.520 --> 03:33:55.959
Which comes to you very quickly because ultimately it's just

731
03:33:57.120 --> 03:34:09.520
a feeling, a feeling and comfort. It's almost as if

732
03:34:09.559 --> 03:34:15.920
you've gone inside yourself and you've found a special place where.

733
03:34:18.000 --> 03:34:29.600
Everything is peaceful, a place where you can film relaxed

734
03:34:30.120 --> 03:34:38.520
and you're natural sense and comfort, a place where you

735
03:34:38.959 --> 03:34:48.319
can be here where you can accept yourself and who

736
03:34:48.399 --> 03:34:55.799
you are, the place where you're not trying to please

737
03:34:56.399 --> 03:35:09.120
anybody else, in a place where you can actually not

738
03:35:09.319 --> 03:35:14.600
just love yourself, but in some ways more importantly, you

739
03:35:14.680 --> 03:35:33.399
can like yourself, appreciate who you are. That sense of gratitude,

740
03:35:35.600 --> 03:35:46.040
it's in the air way around you. That's also a

741
03:35:46.159 --> 03:35:56.280
place where you can actually feel the healing energy soaking

742
03:35:56.639 --> 03:36:14.440
into your body. Healing energy soaking into your body. That

743
03:36:14.680 --> 03:36:24.920
healing energy spreads through your veins, traveling to each and

744
03:36:25.239 --> 03:36:36.120
every single part of your body, and you start to

745
03:36:36.200 --> 03:36:43.799
realize that actually that healing energy it's not just entered

746
03:36:43.840 --> 03:36:55.360
into your brain, it's become part of your brain, and

747
03:36:55.479 --> 03:37:07.440
the spinal fluid is now mixed with healing energy, not

748
03:37:07.600 --> 03:37:15.600
just allowing you to feel so much more relaxed and

749
03:37:15.879 --> 03:37:28.399
healthy in this moment. But also you start to realize

750
03:37:28.600 --> 03:37:40.440
that actually, what's happening now without healing, relaxing energy spreading

751
03:37:40.479 --> 03:37:51.959
through your body is actually changing your life. It's actually

752
03:37:53.200 --> 03:37:58.319
changing the way you're going to feel not just now,

753
03:37:58.840 --> 03:38:05.840
but tomorrow and the next day. As your health improves,

754
03:38:09.239 --> 03:38:16.600
not just your physical health, but your mental health. Things

755
03:38:16.959 --> 03:38:22.239
that used to bother you in the past, for some reason,

756
03:38:23.399 --> 03:38:31.000
no longer have the effect that they used to because

757
03:38:31.079 --> 03:38:42.799
something has changed deep within you. Maybe things that used

758
03:38:42.840 --> 03:38:53.280
to cause you to feel anger no longer have that

759
03:38:54.159 --> 03:39:02.239
power to control you the way they seem to be

760
03:39:02.280 --> 03:39:03.280
able to before.

761
03:39:06.959 --> 03:39:17.799
As you realize that you're the one who decides what

762
03:39:18.079 --> 03:39:29.799
affects you, you're the one who decides to feel relaxed

763
03:39:30.639 --> 03:39:33.360
and calm when.

764
03:39:34.000 --> 03:39:49.719
You choose to enjoy noticing these natural developments of healing

765
03:39:51.479 --> 03:40:01.000
continuing to grow and improve your life day by day,

766
03:40:05.959 --> 03:40:14.239
including of course, your ability to relax so much easier

767
03:40:19.159 --> 03:40:29.360
than sleeping. It's the most natural thing in the world

768
03:40:30.200 --> 03:40:40.559
to you, because falling asleep is something that you've done

769
03:40:41.559 --> 03:40:43.280
so many times.

770
03:40:44.479 --> 03:40:50.159
In your life, and you know that you were born

771
03:40:51.639 --> 03:40:55.280
as we all were with the ability.

772
03:40:56.319 --> 03:41:09.639
To fall asleep naturally. We're more with that ability to

773
03:41:10.040 --> 03:41:17.639
just drift off into a deep, healing sleep.

774
03:41:23.559 --> 03:41:28.399
Even when we're kids, sometimes will fall asleep and we

775
03:41:28.440 --> 03:41:29.399
don't even want to.

776
03:41:31.319 --> 03:41:35.840
Try to think a stay awake. Maybe it's a birthday

777
03:41:35.840 --> 03:41:40.040
in the morning, or it's Christmas or holiday or something

778
03:41:40.079 --> 03:41:42.760
we look forward to. We don't want to go to sleep.

779
03:41:44.959 --> 03:41:49.959
But the more we want to stay awake, the more

780
03:41:50.159 --> 03:41:57.719
we just start to drift. And the more you fight

781
03:41:57.840 --> 03:42:02.040
to drifting. We're trying to stop yourself and drifting asleep,

782
03:42:04.159 --> 03:42:15.239
the deeper and stronger that drifting becomes. Because we're born

783
03:42:16.200 --> 03:42:22.079
not just with the need to relax deeply and to

784
03:42:22.239 --> 03:42:32.079
naturally fall asleep, but it's our birthright, it's part of

785
03:42:32.159 --> 03:42:43.719
our DNA. And sometimes as we get older in life,

786
03:42:44.159 --> 03:42:57.760
perhaps at times we have forgotten that relaxing completely is

787
03:42:57.840 --> 03:43:16.200
not only a wonderfully pleasant experience, it's also really easy.

788
03:43:22.280 --> 03:43:29.840
It's very very easy to let go, because that's all

789
03:43:29.840 --> 03:43:43.920
it is. It is just deciding to let go. And

790
03:43:44.040 --> 03:43:51.799
when you press the play button on my recordings, you

791
03:43:52.120 --> 03:43:54.120
have given permission.

792
03:43:55.840 --> 03:44:03.559
From my voice to relect you. When you press that

793
03:44:03.719 --> 03:44:09.840
play button, you've given me permission for my words.

794
03:44:13.159 --> 03:44:23.600
To effect you in a positive, only a positive way,

795
03:44:27.479 --> 03:44:51.040
opening up your mind to useful and healing suggestions that

796
03:44:51.200 --> 03:45:02.479
can have such an amazing effect on how you feel

797
03:45:03.120 --> 03:45:17.319
right now, as well as those changes that continue long

798
03:45:17.680 --> 03:45:28.200
after the recording ends, those changes within you that continue

799
03:45:28.239 --> 03:45:41.479
to flourish and grow, transforming your life in a positive,

800
03:45:43.319 --> 03:45:53.879
beautiful way, allowing you to move forward in your life

801
03:45:54.399 --> 03:46:09.200
in the direction that you choose for yourself. And this feeling,

802
03:46:11.920 --> 03:46:20.440
this feeling that you can experience a safety, comfort, calmness.

803
03:46:27.799 --> 03:46:41.799
This feels so nice. It's such a healthy place to be,

804
03:46:49.680 --> 03:47:03.479
and that positivity grows within you each and every day.

805
03:47:06.520 --> 03:47:16.319
Moving forward, you're going to find that you're more relaxed

806
03:47:18.639 --> 03:47:31.040
physically and in your mind it's more relaxed. And it's

807
03:47:31.079 --> 03:47:33.159
not that you're thinking slower.

808
03:47:35.399 --> 03:47:39.120
It's just that your mind will be less clogged up

809
03:47:40.120 --> 03:47:53.479
with unnecessary negativity because from now on, your mind rejects negativity.

810
03:47:57.440 --> 03:48:04.959
From now on, you're going to start noticing when negativity

811
03:48:05.040 --> 03:48:19.600
arises and you can just say stop, stop, and then

812
03:48:19.719 --> 03:48:38.760
negativity will turn around and leave you alone. Stop and

813
03:48:38.799 --> 03:48:54.000
then negativity will disappear. And that you notice that you

814
03:48:55.319 --> 03:49:09.319
feel way more relaxed than you probably expected. You can now.

815
03:49:12.600 --> 03:49:18.520
Congratulate yourself because you're the person that has done this.

816
03:49:20.200 --> 03:49:25.840
You are the one that has opened your mind up

817
03:49:26.360 --> 03:49:34.440
to the simple facts that you can feel more relaxed

818
03:49:34.520 --> 03:49:44.200
in your body and in your mind. You've opened your

819
03:49:44.319 --> 03:49:49.959
mind up to the birthright of being able to just.

820
03:49:52.520 --> 03:50:07.360
Fall asleep easily when you choose. And that's a nice feeling.

821
03:50:08.920 --> 03:50:20.440
Don't you think it feels nice? Doesn't it? To feel calm?

822
03:50:20.680 --> 03:50:25.319
All that healing energy is spreading through your body and

823
03:50:25.399 --> 03:50:37.719
your mind to spend time in a special place where

824
03:50:40.600 --> 03:50:54.879
negativity can no longer enter. Negativity is banned. It's bad,

825
03:50:55.680 --> 03:51:02.440
it's not allowed Entryue doesn't it doesn't. This doesn't deserve

826
03:51:02.520 --> 03:51:10.159
to be here. It doesn't belong here. Negativity has no

827
03:51:10.399 --> 03:51:25.559
place in your life, which makes room for more comfort,

828
03:51:27.479 --> 03:51:31.559
more healing, more.

829
03:51:31.159 --> 03:51:57.479
Relaxation, more peace. It feels nice, doesn't it?

830
03:51:57.920 --> 03:52:21.959
Just let go with everything. I'm gonna count down now

831
03:52:22.000 --> 03:52:30.280
from twenty down to one. You can continue to relax

832
03:52:32.440 --> 03:52:44.000
if you choose, you can drift to sleep. With every

833
03:52:44.159 --> 03:52:55.840
number you hear me say, you can fill twice as relaxed,

834
03:52:58.840 --> 03:53:51.520
or if you choose, can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen,

835
03:53:58.840 --> 03:55:06.079
fifty four, ten, ten, two eleven, ten, nine, eight, seven,

836
03:55:14.840 --> 03:56:09.159
six five For this is your time to just take

837
03:56:09.159 --> 03:56:24.239
a break, your time to relax, to allow your mind

838
03:56:24.440 --> 03:56:41.760
to slow down, to give yourself permission to take a

839
03:56:41.799 --> 03:56:48.559
break from everything.

840
03:56:52.879 --> 03:56:53.000
En you.

841
03:56:53.040 --> 03:57:00.280
You're the only person that can make that decision. You're

842
03:57:00.319 --> 03:57:08.879
the only person that can actually tell your mind just relax,

843
03:57:17.000 --> 03:57:32.719
to just take some time off so that you can

844
03:57:33.360 --> 03:57:38.840
focus on your body, getting in touch with how you

845
03:57:38.959 --> 03:57:55.959
feel physically. And in the process of this body scared

846
03:57:56.239 --> 03:58:06.840
where you focus on different parts of your body, those

847
03:58:07.000 --> 03:58:14.200
parts that you focus on and observe. Even though you're

848
03:58:14.280 --> 03:58:23.120
not purposely requesting for those parts of your body to relax,

849
03:58:25.319 --> 03:58:31.760
it's kind of expected. You expect when you listen to

850
03:58:31.840 --> 03:58:44.559
my voice to feel more relaxed naturally, because when you're

851
03:58:44.600 --> 03:58:54.879
listening to me, your attention is focused on my words.

852
03:59:00.120 --> 03:59:11.319
Is my words guide you to focus on those parts

853
03:59:11.440 --> 03:59:30.159
of your body, Your focus increases, which actually calms your mind.

854
03:59:37.680 --> 03:59:49.280
And when your mind calms down, your body relaxes.

855
03:59:56.799 --> 03:59:57.639
And when your.

856
03:59:57.479 --> 04:00:21.360
Body calms down, your mind relaxes. And even though we've

857
04:00:21.399 --> 04:00:30.239
not really started the focus on your body. You can

858
04:00:30.920 --> 04:00:46.280
already feel that healing energy spreading through your body, pushing

859
04:00:46.520 --> 04:01:00.799
out stress and tension, healing all the parts of your body,

860
04:01:02.680 --> 04:01:10.399
including your skin, your bones, your blood, all of your

861
04:01:10.440 --> 04:01:16.280
walkings inside your body, all of the muscles, all of

862
04:01:16.360 --> 04:01:23.799
the fat, all of everything, every hair on your body

863
04:01:26.000 --> 04:01:37.319
is filled with that healing energy. And when your brain

864
04:01:41.959 --> 04:02:08.799
fills with that healing energy, the feeling of comfort relaxation increases, deeply,

865
04:02:09.360 --> 04:02:26.440
increases in a way that your mind starts to fill

866
04:02:29.719 --> 04:02:42.719
perhaps bit drowsing because it's not needed, and it may

867
04:02:43.120 --> 04:03:01.920
start to drift if that's what's needed. So if you're

868
04:03:02.000 --> 04:03:07.719
listening to this and what you need is deep relaxation,

869
04:03:08.479 --> 04:03:14.719
that's what you get. If what you need is to

870
04:03:14.959 --> 04:03:24.440
fall asleep naturally and easily, that your mind drifts, that's

871
04:03:24.639 --> 04:03:38.440
also what will happen. Because by pressing that play button

872
04:03:39.360 --> 04:03:44.360
on the podcast and listening to me, you give permission

873
04:03:46.159 --> 04:03:56.799
of your body and your mind. In fact, you give

874
04:03:56.879 --> 04:04:01.840
the command to your body in your mind to relax

875
04:04:05.559 --> 04:04:14.360
deeply and to drift off to sleep if that's what

876
04:04:14.680 --> 04:04:30.680
you want or need them. As I focus on the

877
04:04:30.760 --> 04:04:41.319
different parts of your body, you may start to just

878
04:04:41.719 --> 04:04:49.360
drift and then you come back again, and you hear

879
04:04:49.440 --> 04:04:53.799
me talk again, and I'm focusing on a different part

880
04:04:54.000 --> 04:05:07.959
of your body, and you may find yourself drifting. Being

881
04:05:08.200 --> 04:05:15.680
to realize you're drifting, until you stop drifting, drew a

882
04:05:15.840 --> 04:05:22.920
laugh again to my voice. Focusing on a different part

883
04:05:23.040 --> 04:05:33.120
of your body starts to relax in deeper, because that drifting,

884
04:05:34.719 --> 04:05:47.159
it's basically here already in the sleep zone. And the

885
04:05:47.239 --> 04:05:57.079
more you drift, the longer you drift, the longer you drift. Eventually,

886
04:05:58.760 --> 04:06:08.680
that drifting us into sleep, and that's the last you

887
04:06:08.799 --> 04:06:19.399
remember until you wake up in your own time. When

888
04:06:19.479 --> 04:06:28.239
you experience the right amount of sleep. Fear because when

889
04:06:28.239 --> 04:06:37.680
you do and if you do fall asleep, it's extremely pleasant.

890
04:06:40.360 --> 04:07:01.719
So relaxing so deep here sleep, I feel so nice

891
04:07:03.879 --> 04:07:12.959
to relax scenes your own body and mind as you

892
04:07:13.520 --> 04:07:21.440
if you feel that heating energy is spreading through it, relaxing,

893
04:07:21.680 --> 04:07:44.760
use so deeply, relaxse so deeply to start to focus

894
04:07:46.399 --> 04:08:00.040
on your eyes, moving down to your jaw.

895
04:08:07.680 --> 04:08:09.520
Now, thank.

896
04:08:16.760 --> 04:09:21.360
You, shoulders, thus your chest, stop you, spine, your hips,

897
04:09:29.239 --> 04:10:19.760
your legs. Faint juices spreading grime inside your body. Feeling

898
04:10:19.799 --> 04:10:31.000
you up. Now, let's focus again on parts of your

899
04:10:31.040 --> 04:10:45.920
body focusing this time on your forehead. Now on your mouth,

900
04:10:47.159 --> 04:11:07.440
your lips, your tongue, the whole of your mouth. Focusing

901
04:11:08.840 --> 04:11:18.760
on your fingers. Maybe you could move your fingers a

902
04:11:18.799 --> 04:11:31.000
little bits. You can focus on each one individually, both hands,

903
04:11:35.000 --> 04:11:38.200
and even though it should focus on both of your hands,

904
04:11:38.959 --> 04:11:49.120
now they almost seemed to just melt into one. Where

905
04:11:49.120 --> 04:11:57.200
is your right hand starting left hand, and almost as

906
04:11:57.200 --> 04:12:14.559
if just mixed together. Now focusing on your knees, just

907
04:12:15.000 --> 04:12:37.559
noticing how your knees help. Now focusing on your elbows,

908
04:12:40.239 --> 04:12:55.360
focusing on both your elbows, just absurding the feeling of

909
04:12:55.559 --> 04:13:24.520
your elbows. You say, I'm sorry.

910
04:13:26.120 --> 04:14:14.799
To back back, and the change back os.

911
04:14:17.600 --> 04:15:39.879
Echous itysical of sensation of ecous not to say, now

912
04:15:43.159 --> 04:16:40.879
tis you faint? Your toes feel right now? Ninety cents

913
04:16:51.000 --> 04:17:21.920
higher en tire body fails noticing your mind feels now

914
04:17:40.040 --> 04:18:14.799
letting go, lett him go, letting go everything, letting go,

915
04:18:21.360 --> 04:18:55.600
letting go, leting go of everything everything. I'm going to

916
04:18:55.680 --> 04:18:59.520
start now, and I'd like you just to, first of all,

917
04:18:59.639 --> 04:19:05.879
just to see yourself lying down on that message table,

918
04:19:07.680 --> 04:19:12.040
lying on your front. Your head is supported, your arms

919
04:19:12.399 --> 04:19:21.520
are supported, and you feel comfortable and breathing is really easy,

920
04:19:23.799 --> 04:19:30.360
and you feel you feel confident in how you look

921
04:19:30.440 --> 04:19:34.040
as well. So there's none of that issue of body

922
04:19:34.159 --> 04:19:42.879
problems or shyness, because I'm a professional and this is

923
04:19:43.520 --> 04:19:48.680
a therapy session, so none of that stuff matters on whatsoever.

924
04:19:52.559 --> 04:19:59.040
This is about you. This is about how you feel,

925
04:20:00.079 --> 04:20:07.360
how you can enjoy that sense of comfort and relaxation

926
04:20:08.159 --> 04:20:14.760
that comes from letting go and allowing my hands and

927
04:20:14.920 --> 04:20:27.399
my fingers to relax you by messaging your body. So

928
04:20:27.399 --> 04:20:30.159
I want to start off just by placing my hands

929
04:20:32.479 --> 04:20:36.920
on the back of your head, just gently, just you

930
04:20:37.079 --> 04:20:46.040
can feel my hands feel like really on you. So

931
04:20:46.239 --> 04:20:48.479
you can maybe feel the warmth of my hands on

932
04:20:48.559 --> 04:20:54.000
the back of your head. With my hands to the

933
04:20:54.120 --> 04:20:58.319
side of your head, not pressing, but just holding there

934
04:20:58.440 --> 04:21:04.280
very gently, maybe over your ears, and a little bit

935
04:21:04.360 --> 04:21:08.959
on your face, just so you can feel my hands

936
04:21:11.040 --> 04:21:13.239
so you can become accustomed.

937
04:21:14.200 --> 04:21:14.600
To them.

938
04:21:23.239 --> 04:21:25.440
And now put my hands on the back of your

939
04:21:25.479 --> 04:21:32.879
head again and gently let them slide down onto the

940
04:21:32.959 --> 04:21:49.959
back of your neck. You can feel my hands gently

941
04:21:50.200 --> 04:21:52.479
stroke in the back of your neck to start with,

942
04:21:57.120 --> 04:22:00.879
just so you can get used to the the feeling

943
04:22:01.040 --> 04:22:08.559
of my hands on your skin. Get accustomed to realize

944
04:22:08.680 --> 04:22:12.920
that you're safe and it's all good, it's all fine,

945
04:22:19.319 --> 04:22:23.360
and I'm going to start gently messaging the muscles in

946
04:22:23.479 --> 04:22:39.280
the back of your neck with both hands. And this

947
04:22:39.440 --> 04:22:45.680
is a very trusting situation really, because our necks is

948
04:22:45.760 --> 04:22:50.920
so fragile and to have someone have their hands around

949
04:22:51.000 --> 04:22:56.120
your neck in that way can sometimes be problematic for people,

950
04:22:57.360 --> 04:23:01.840
which is why messages are quite good, because it allows

951
04:23:01.879 --> 04:23:11.840
you to relax and to get in touch with trust,

952
04:23:16.120 --> 04:23:28.719
to feel peaceful and calm. There's a massage the sides

953
04:23:28.799 --> 04:23:36.840
of your neck, gently moving from the bottom of your neck.

954
04:23:38.559 --> 04:23:41.040
It would be sort of near where your shoulders start.

955
04:23:41.120 --> 04:23:47.799
I guess, all the way up to your jaw, your

956
04:23:47.879 --> 04:23:54.399
ears kind of area the side of your neck. Of course,

957
04:23:54.440 --> 04:23:56.920
it's a lot longer than the front of your neck.

958
04:24:09.959 --> 04:24:17.000
The message in the back of your neck, especially that

959
04:24:17.239 --> 04:24:26.680
area where perhaps we hold tension, and there's that area's message.

960
04:24:27.040 --> 04:24:31.120
You can actually feel the sense of release in the

961
04:24:31.200 --> 04:24:39.079
back of your neck, and maybe you can breathe it

962
04:24:39.200 --> 04:24:45.159
out as well. Notice how it feels. Notice how you feel.

963
04:24:54.920 --> 04:24:58.520
And they're moving down to that area between your neck

964
04:24:58.600 --> 04:25:08.360
and your shoulders, that muscle area, starting to message that

965
04:25:08.559 --> 04:25:12.840
area on both sides. I mean, this would be the

966
04:25:12.959 --> 04:25:15.760
area that a lot of people would message if they

967
04:25:15.799 --> 04:25:20.600
were going to give you like a shoulder message. Even

968
04:25:20.719 --> 04:25:24.680
that's not technically the shoulders, but it's all the muscles

969
04:25:24.680 --> 04:25:30.760
that lead to the shoulders from the neck and a

970
04:25:30.840 --> 04:25:36.799
game that can hold tension and stress. And when massaged

971
04:25:37.719 --> 04:25:44.959
sometimes a nice deep message is useful, and you decide

972
04:25:45.120 --> 04:26:02.319
how deep that message is and just allow my knuckles

973
04:26:03.440 --> 04:26:07.520
just to dig in to get to those muscles and

974
04:26:07.639 --> 04:26:17.799
to reading relaxed and all the time being firm yet

975
04:26:18.239 --> 04:26:37.559
gentle with you and just stroking down the area to

976
04:26:37.719 --> 04:26:43.639
your actual shoulders, moving to the muscles of your shoulders

977
04:26:49.639 --> 04:26:54.440
and maybe initially just pulling up the shoulders a little

978
04:26:54.479 --> 04:26:57.920
bit off the table, just to give you a little

979
04:26:57.959 --> 04:27:08.360
bit of a stretch, but very gently. And you've got

980
04:27:08.399 --> 04:27:12.040
the muscles at the front of your shoulders, the sides

981
04:27:12.239 --> 04:27:22.799
and the back. Again, this is a part that can

982
04:27:22.959 --> 04:27:28.159
really take quite a bit of pressure, quite a bit

983
04:27:28.200 --> 04:27:38.440
of needing if if you wish to really release the

984
04:27:38.600 --> 04:27:46.920
tension to really get into those muscles and you can

985
04:27:47.000 --> 04:27:51.200
let your fingers in there. They can feel really nice.

986
04:27:53.159 --> 04:28:00.719
Sometimes it's just being stroked gently or being massaged quite strongly.

987
04:28:04.399 --> 04:28:13.799
It can all be beneficial to the reorversation with the

988
04:28:13.920 --> 04:28:27.399
muscles in your shoulders. Now to move down your arms,

989
04:28:34.000 --> 04:28:37.520
were doing one arm at a time. Starting with your

990
04:28:37.639 --> 04:28:47.879
right arm, what I'll do is I just lift your

991
04:28:48.040 --> 04:28:50.840
arm up, just hold it to the side of you.

992
04:28:54.000 --> 04:29:00.440
Don't words still be attached, and I just message the

993
04:29:00.559 --> 04:29:13.399
tops of your arms all the way down to your

994
04:29:13.600 --> 04:29:40.959
forearms into your wrists, gently massaging the parts, the softer part,

995
04:29:41.079 --> 04:29:47.520
which is the under part of the arm, which leads

996
04:29:47.680 --> 04:29:52.520
to the crease in your elbow, the inside it's much

997
04:29:53.040 --> 04:30:09.959
more sensitive skin. Sometimes just having that stroked I feel

998
04:30:10.079 --> 04:30:26.760
really nice, pleasurable and relaxing. Now moving down to your

999
04:30:26.879 --> 04:30:39.680
right hand, just holding your hand in both of my hands,

1000
04:30:45.520 --> 04:30:52.079
just pressing gently on the back of your hand, stretching

1001
04:30:52.239 --> 04:31:03.280
your fingers ever slightly at the same time pressing down

1002
04:31:03.399 --> 04:31:16.559
and messaging each finger, and then starting to massage the

1003
04:31:16.799 --> 04:31:29.559
palms and the hand. Just turning the hand, stretching it

1004
04:31:29.799 --> 04:31:41.159
gently and actually having your handheld can really be an

1005
04:31:41.239 --> 04:31:48.959
emotional experience sometimes, even if it is a stranger, someone

1006
04:31:49.000 --> 04:31:53.399
you don't know very well, like a massage person or

1007
04:31:53.920 --> 04:32:07.120
a therapist. Maybe because it's intimate. You can feel nice,

1008
04:32:09.760 --> 04:32:20.040
you can feel safe. And as I put that right

1009
04:32:20.319 --> 04:32:28.639
arm back down where it was, I did the same

1010
04:32:28.799 --> 04:32:40.399
with your left arm, exactly the same, massage and the

1011
04:32:40.520 --> 04:32:46.000
muscles in your arm all the way down to your rest,

1012
04:32:50.159 --> 04:32:59.920
stroking the inside of your arm, just being gentle or

1013
04:33:00.079 --> 04:33:14.000
as firm as you require, and then massaging your left hand,

1014
04:33:20.520 --> 04:33:30.159
stretching the fingers, gently massaging the palm of your left

1015
04:33:30.240 --> 04:34:10.400
hand that you feel so so relaxing, so comforting, and

1016
04:34:10.520 --> 04:34:21.080
I just rest your left arm back down. The start

1017
04:34:21.200 --> 04:34:27.360
to message your back, the biggest part of your body,

1018
04:34:32.400 --> 04:34:39.319
starting at the top, starting again where he would have been,

1019
04:34:40.080 --> 04:34:44.799
the area at the top in between your shoulders, near

1020
04:34:44.840 --> 04:34:50.040
your neck. Going back and message in the area again,

1021
04:34:51.159 --> 04:35:04.880
but this time moving downwards, taking it downward. Stroke to

1022
04:35:04.919 --> 04:35:11.400
the middle of your back, working from the outside inwards,

1023
04:35:13.040 --> 04:35:21.000
massage in that your back, but the outsides of your back,

1024
04:35:25.159 --> 04:35:38.720
the parts where your arms would maybe rest against, almost

1025
04:35:40.880 --> 04:35:53.400
the path that connects your front to your back. Just

1026
04:35:53.639 --> 04:36:02.080
massaging down firmly but gently, as firm as you want,

1027
04:36:05.560 --> 04:36:09.919
moving down and moving across a little bed and moving

1028
04:36:10.000 --> 04:36:16.000
all the way down again being very gentle yet firm

1029
04:36:16.279 --> 04:36:27.880
as you choose. Eventually we get to the spine. We

1030
04:36:28.000 --> 04:36:32.040
can message the muscles and either side of your spine

1031
04:36:32.919 --> 04:36:35.919
from the top of your neck all the way down

1032
04:36:38.759 --> 04:36:46.720
to your lower back. And we can do that a

1033
04:36:46.840 --> 04:36:57.479
few times. Sometimes people choose the knuckle or the you know,

1034
04:36:57.639 --> 04:37:02.400
the two fingers and just go either side of the spine,

1035
04:37:03.720 --> 04:37:07.439
almost just push down, go all the way down to

1036
04:37:07.520 --> 04:37:15.479
the bottom of the spine, each time releasing tension and

1037
04:37:15.799 --> 04:37:24.799
opening up the body, stretching your body so that you

1038
04:37:25.040 --> 04:37:43.279
feel more relaxed but at the same time rejuvenated. And

1039
04:37:43.439 --> 04:37:46.759
now I'm going to move to one side, to your

1040
04:37:46.880 --> 04:37:55.919
right side, and from the bottom of your ribs to

1041
04:37:56.119 --> 04:38:02.040
your pelvis, I'm gonna message that area of your back.

1042
04:38:03.959 --> 04:38:07.119
I'll stretch over the other side and I will pull

1043
04:38:07.279 --> 04:38:13.720
the muscles gently and massage and push from one end

1044
04:38:14.200 --> 04:38:18.319
that side or the way to my side to the

1045
04:38:18.439 --> 04:38:24.000
middle of fact to where your spine is massaging that

1046
04:38:24.279 --> 04:38:28.959
side of your spine the opposite side to where I'm standing.

1047
04:38:31.360 --> 04:38:37.360
It's almost like kneading bread. There's that big area which

1048
04:38:37.439 --> 04:38:49.200
is firm yet lots there to message. Potentially one of

1049
04:38:49.279 --> 04:38:55.880
the most important places to actually have a message, because

1050
04:38:55.959 --> 04:39:01.799
you really feel it you really feel the release and

1051
04:39:01.959 --> 04:39:10.119
the pleasure of having your lower back massaged. It releases

1052
04:39:10.479 --> 04:39:18.759
so much from your body that's not useful, starting a

1053
04:39:18.959 --> 04:39:25.040
healing process which will continue long after this recording is over.

1054
04:39:34.360 --> 04:39:37.200
The message in this part of your body not only

1055
04:39:37.360 --> 04:39:42.119
feels really good for you, it's actually fun to do

1056
04:39:43.560 --> 04:39:49.240
because it is, as I said, like kneading bread, it's

1057
04:39:49.279 --> 04:39:53.119
a part that you can really get hold of and

1058
04:39:53.319 --> 04:39:58.520
really massage deeply if that's your choice.

1059
04:40:06.479 --> 04:40:08.400
They're not going to move over to the other side

1060
04:40:08.439 --> 04:40:14.919
of your body and do the same with the opposite

1061
04:40:15.040 --> 04:40:25.319
part of your lower back. Kneeding and messaging from your sides.

1062
04:40:25.119 --> 04:40:31.959
All the way to the middle of your back where

1063
04:40:32.000 --> 04:40:45.639
your spine is pressing and kneading firm and gentle at

1064
04:40:45.680 --> 04:41:00.919
the same time. It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1065
04:41:01.279 --> 04:41:12.919
relaxation or mixed together. Plus there's that feeling from your

1066
04:41:13.000 --> 04:41:18.159
stomach as it's being stretched. Even though you're in your

1067
04:41:18.240 --> 04:41:22.520
stomach now, you can feel it being stretched because that

1068
04:41:22.680 --> 04:41:34.080
whole area is connected to your stomach. Now we're going

1069
04:41:34.159 --> 04:41:39.040
to move or move further up to your top of

1070
04:41:39.119 --> 04:41:45.400
your body, and we did the same this time starting

1071
04:41:46.759 --> 04:41:53.040
with your upper back. Put my hands forward over and

1072
04:41:53.200 --> 04:41:59.200
mess it massage in that area up to your spine,

1073
04:42:00.360 --> 04:42:02.959
from the side of your body up to your spine.

1074
04:42:04.759 --> 04:42:10.919
So some of that message area, the muscle tissue or

1075
04:42:10.919 --> 04:42:15.000
whatever fatty tissue even will be possibly from your chest

1076
04:42:16.799 --> 04:42:20.919
because it's all connected. The chest and the back connect together.

1077
04:42:24.080 --> 04:42:27.319
I'm going to be massaging and just pulling some of

1078
04:42:27.439 --> 04:42:35.400
that skin from your side up and massaging the area

1079
04:42:38.400 --> 04:42:42.520
of your upper back all the way to your spine.

1080
04:42:46.959 --> 04:42:49.159
And then I'll move down a bit and I'll continue

1081
04:42:49.799 --> 04:42:52.560
with the middle of your back doing exactly the same

1082
04:42:52.680 --> 04:43:01.119
thing as gentle or as keepers you choose.

1083
04:43:09.799 --> 04:43:13.840
Now move or the other side again and do the

1084
04:43:13.959 --> 04:43:18.159
exact same thing with the top of your back on

1085
04:43:18.279 --> 04:43:27.520
the other side, from pretty much underneath your arm area

1086
04:43:27.680 --> 04:43:42.840
really to your spine, and then continue in that all

1087
04:43:42.840 --> 04:43:47.919
the way down, including your lower your middle of your back.

1088
04:44:01.639 --> 04:44:06.799
I'm gonna go to your thighs, the backs of your thighs,

1089
04:44:09.479 --> 04:44:16.880
and the sides of your thighs, starting with your right leg,

1090
04:44:19.200 --> 04:44:29.479
massaging the back and the sides of your thighs gently

1091
04:44:29.759 --> 04:44:35.639
and firmly. There's a lot of muscles there. It's an

1092
04:44:35.639 --> 04:44:39.240
area that can be very tense at times and maybe

1093
04:44:39.959 --> 04:44:42.400
needs a little bit more pressure than the rest of

1094
04:44:42.479 --> 04:44:51.080
the body that's up to you. You can gently stroke

1095
04:44:51.200 --> 04:44:58.119
the back of your legs where you know, opposite your

1096
04:44:58.200 --> 04:45:03.560
knee joint or underneath your knee joints, a very sensitive,

1097
04:45:03.840 --> 04:45:16.479
gentle area, and then working down to your calf muscles.

1098
04:45:19.400 --> 04:45:25.759
Massage in your calf muscles thoroughly and deeply, if you choose,

1099
04:45:29.240 --> 04:45:46.159
using both hands and fingers, digging deep to your ankles.

1100
04:45:48.400 --> 04:45:54.040
In the back of your back of your ankles, just

1101
04:45:54.360 --> 04:46:05.959
generly massage in that area, maybe lifting the leg and

1102
04:46:06.840 --> 04:46:08.000
stretching it a little bit.

1103
04:46:18.119 --> 04:46:33.279
Moving to the right foot, massage in the bottom of

1104
04:46:33.360 --> 04:46:47.720
your feet and the size of your fate gently but

1105
04:46:48.759 --> 04:46:50.560
firm enough so they don't tickle.

1106
04:46:56.360 --> 04:47:01.599
Just allow the play sure that you get from heaven.

1107
04:47:01.680 --> 04:47:06.759
Your feet message to just overtake you.

1108
04:47:10.000 --> 04:47:15.639
As I continue to message your feet, the bottoms of

1109
04:47:15.720 --> 04:47:25.479
your feet, the sides, your arches, your heel. You can

1110
04:47:25.560 --> 04:47:28.520
put a lot of pressure into your heel and it

1111
04:47:28.680 --> 04:47:33.159
feels amazing, Yet the arches.

1112
04:47:32.880 --> 04:47:34.360
Need to be a bit more gentle.

1113
04:47:39.520 --> 04:47:46.240
Stretching your toes gently, the message in the bottoms of

1114
04:47:46.360 --> 04:47:54.240
your toes with my fingers, each one individually.

1115
04:48:02.000 --> 04:48:05.840
Moving her to the left leg to do exactly the

1116
04:48:05.959 --> 04:48:06.479
same thing.

1117
04:48:09.799 --> 04:48:16.560
Starting at the top of the thighs, work in the

1118
04:48:16.680 --> 04:48:22.520
back of the thighs and the sides, massaging deeply and gently,

1119
04:48:24.599 --> 04:48:38.560
a whole area, working all the way down. And this

1120
04:48:38.799 --> 04:48:44.680
is an area that maybe you could like to spend

1121
04:48:44.840 --> 04:48:53.599
more time relaxing and massaging. So perhaps if you wanted,

1122
04:48:53.759 --> 04:48:58.240
I could make a future recording. I want spend more

1123
04:48:58.319 --> 04:49:09.919
time on one particular area. As she moved down to

1124
04:49:10.000 --> 04:49:24.080
your calf muscles. Massage in your calf muscles firmly and gently,

1125
04:49:29.799 --> 04:49:38.279
moving down your ankle into your feet. Massage in the

1126
04:49:38.720 --> 04:49:48.720
backs of your feet, the bottoms of your feet, stretching

1127
04:49:49.040 --> 04:49:55.360
your toes, and massage in each to individually. And that

1128
04:49:55.720 --> 04:50:01.200
feeling of pleasure and release the ex experience when you're

1129
04:50:01.279 --> 04:50:23.000
having your feet messaged feels really good. Now as you

1130
04:50:23.200 --> 04:50:34.560
turn over in your mind, laying on your back, I'm

1131
04:50:34.639 --> 04:50:48.080
just going to start again your neck area in your shoulders,

1132
04:50:52.080 --> 04:51:02.479
just to get back in touch with that area and

1133
04:51:02.639 --> 04:51:14.279
let it move up. I can clean my hands, beat

1134
04:51:14.360 --> 04:51:18.319
them more fresh, because now I'm gonna message your face

1135
04:51:19.759 --> 04:51:34.400
simply starting off with your forehead, your eyes are closed,

1136
04:51:35.759 --> 04:51:41.599
I can just stretch your eyes a little bit, pushing

1137
04:51:41.720 --> 04:51:58.560
up on your eyebrows, just massaging around, just scalp, massaging

1138
04:51:58.799 --> 04:52:09.040
down your cheeks, around your ears, into your jaw, shiently

1139
04:52:14.000 --> 04:52:15.479
the side of your neck.

1140
04:52:19.479 --> 04:52:19.720
Chin.

1141
04:52:31.040 --> 04:52:38.720
They're just moving down from your neck down to your chest,

1142
04:52:42.479 --> 04:52:46.080
starting him by message in the very top of your

1143
04:52:46.240 --> 04:52:54.680
chest where the collar bone is. Give a side of

1144
04:52:54.799 --> 04:53:06.639
the collarbone, and then just message in the whole of

1145
04:53:06.759 --> 04:53:27.560
the chest, moving the chest around, because it's quite a

1146
04:53:27.759 --> 04:53:33.040
large area, you can move from one side to the next,

1147
04:53:37.520 --> 04:53:49.279
moving my hands underneath pretty much your arms are stretching up,

1148
04:53:51.439 --> 04:53:53.840
stretching some of the muscles of your back in the

1149
04:53:54.000 --> 04:54:08.439
processing up over your chest, and they're moving down again.

1150
04:54:21.159 --> 04:54:26.680
Then allowing my hands. They just massage gently and slide

1151
04:54:26.959 --> 04:54:33.479
down towards your stomach, starting in the middle of your chest,

1152
04:54:36.919 --> 04:54:43.599
and then gradually my hands moving apart and massage in

1153
04:54:43.759 --> 04:54:53.080
and sliding at the same time, moving down to just

1154
04:54:53.200 --> 04:55:08.720
below your red cage, moving down and then messaging up again,

1155
04:55:11.520 --> 04:55:15.319
giving your chest all the attention.

1156
04:55:16.680 --> 04:55:17.639
When it needs.

1157
04:55:19.360 --> 04:55:31.720
To feel completely relaxed. Remembering that I'm also going to

1158
04:55:31.799 --> 04:55:37.360
be focusing on your sides as well, an area that

1159
04:55:37.639 --> 04:55:44.840
really doesn't get much attention, but feels really good when

1160
04:55:44.880 --> 04:55:54.159
it's massaged, just stroking my hands down the sides of

1161
04:55:54.240 --> 04:56:01.159
your body, just below your arms all the way down

1162
04:56:01.240 --> 04:56:16.279
to your hips. Now move into your stomach area. We're

1163
04:56:16.279 --> 04:56:19.479
going to stand on one side of you like I

1164
04:56:19.599 --> 04:56:24.080
did when I dig your lower back. I'm gonna do

1165
04:56:24.159 --> 04:56:30.200
a similar process of just stretching the muscles from your side,

1166
04:56:33.720 --> 04:56:48.360
gently massaging from one side to the next, moving the

1167
04:56:48.520 --> 04:56:52.880
whole area from below your ribs all the way down

1168
04:56:53.799 --> 04:57:03.479
to below your belly button. And I'm gonna move around

1169
04:57:03.560 --> 04:57:13.439
to the other side of you and repeat that process

1170
04:57:13.759 --> 04:57:26.840
of relaxing, deeply, calmly. You feel loose, you feel free.

1171
04:57:29.200 --> 04:57:33.919
And it's something about having your stomach message that's different

1172
04:57:34.000 --> 04:57:40.799
from any other part because we do have a tendency

1173
04:57:41.439 --> 04:57:45.279
of holding a different kind of stress in your stomach

1174
04:57:46.720 --> 04:57:54.560
that we may not be aware of. As an our

1175
04:57:54.759 --> 04:58:02.040
message your stomach. In front of your stomach, they can

1176
04:58:02.319 --> 04:58:12.959
circles around your belly button and then going the other

1177
04:58:13.040 --> 04:58:25.279
way around. The gentleness and a freedom that comes from

1178
04:58:25.520 --> 04:58:36.400
feeling how you're feeling. As I now move down the

1179
04:58:36.560 --> 04:58:43.720
tops of your thighs muscles, massaging them and I can

1180
04:58:43.840 --> 04:58:49.759
do this to your legs at the same time, pressing down,

1181
04:58:52.639 --> 04:58:58.799
messaging deeply those muscles in your thighs, the front of

1182
04:58:58.880 --> 04:59:09.880
your thighs, and moving down to your knees, gently massaging

1183
04:59:09.959 --> 04:59:21.240
your knees, sliding down your shins, putting pressure on either

1184
04:59:21.400 --> 04:59:33.560
side of your shin gently softly but firmly, moving down

1185
04:59:33.880 --> 04:59:48.599
to your ankles, stroking the tops of your feet, and

1186
04:59:48.759 --> 04:59:54.880
then with each foot in each hand, just gently messaging

1187
04:59:55.680 --> 05:00:03.959
the whole of the foot, the top, the bottom, your heel,

1188
05:00:04.439 --> 05:00:12.240
your ankle, your toes, message in every part of your feet.

1189
05:00:17.240 --> 05:00:23.279
Feels so good. Just to let go and enjoy the process.

1190
05:00:28.959 --> 05:00:48.240
Enjoy feeling so deeply relaxed, so much comfort, so many

1191
05:00:48.479 --> 05:01:04.759
feelings be come just from touching your skin. And you

1192
05:01:04.880 --> 05:01:11.080
can just lie there for as long as you choose,

1193
05:01:15.080 --> 05:01:26.880
enjoying the feeling of deep comfort from being massaged by me.

1194
05:01:34.080 --> 05:01:56.040
Enjoy feeling deeply. Last, and all we're gonna do is

1195
05:01:59.599 --> 05:02:16.319
blow some candles. In your mind, there are gonna be

1196
05:02:16.400 --> 05:02:27.240
a hundred candles, and you're going to blow each one

1197
05:02:27.319 --> 05:02:38.400
out individually, one by one, starting at one hundred as

1198
05:02:38.479 --> 05:02:50.159
I count down all the way down to one, and

1199
05:02:50.279 --> 05:02:59.119
each time I say the number, you can imagine that

1200
05:02:59.319 --> 05:03:05.680
candle in front of you, and I'd like you to

1201
05:03:05.840 --> 05:03:25.159
actually physically generally blow that candle out, just so it's

1202
05:03:25.200 --> 05:03:34.279
not big blow, It's just a gentle and that candle

1203
05:03:35.759 --> 05:03:45.080
will extinguish. And then I'll say the next number to

1204
05:03:45.360 --> 05:03:54.560
move down, and you can just blow that one out

1205
05:03:55.279 --> 05:04:08.880
as well. And as we move down the numbers, you'll

1206
05:04:09.000 --> 05:04:17.360
find yourself feeling more and more relaxed, and if you

1207
05:04:17.520 --> 05:04:26.639
need to sleep, you'll also find yourself becoming incredibly tired

1208
05:04:27.880 --> 05:04:39.200
and sleepy. In fact, you may struggle to blow out

1209
05:04:39.360 --> 05:04:56.240
all one hundred of these candles as you feel more

1210
05:04:56.400 --> 05:05:24.040
and more deeply relaxed, more and more deeply tired, And

1211
05:05:24.040 --> 05:05:32.080
the further you go down, the more your mind.

1212
05:05:33.599 --> 05:05:45.919
Starts to drift. You may find that you stop listening

1213
05:05:46.159 --> 05:05:48.759
to me after a while.

1214
05:05:57.400 --> 05:06:01.799
And even though that maybe back ground sounds where you are,

1215
05:06:06.680 --> 05:06:17.919
you'll be aware of those sounds at the moment he

1216
05:06:18.279 --> 05:06:36.639
may start just or even notice them at all, because

1217
05:06:36.799 --> 05:06:50.360
they're unimportant. Where I am, I've got the sounds of

1218
05:06:50.479 --> 05:06:57.119
the birds. There's all horrors, the pigeon who likes to

1219
05:06:57.200 --> 05:07:03.759
say hello. Sometimes there's the odd plane that goes by

1220
05:07:06.799 --> 05:07:20.240
maybe traffic and trains in the distance, but none of

1221
05:07:20.319 --> 05:07:32.479
that scene is important whatsoever. Or candles you blow out,

1222
05:07:34.360 --> 05:07:38.000
the less important anything.

1223
05:07:39.159 --> 05:07:39.200
Is.

1224
05:07:44.080 --> 05:07:53.360
More candles you blow out, the further you seem to

1225
05:07:55.319 --> 05:08:15.520
move away from sounds, from general date days, stuff seems

1226
05:08:15.799 --> 05:08:29.840
to just move away on its own. You feel more

1227
05:08:32.479 --> 05:08:57.840
calmer with every candy blowout, guiding the next number, did

1228
05:08:57.919 --> 05:09:08.040
you hear me say? And then you blow that candle

1229
05:09:08.119 --> 05:09:35.720
out to so easy, so simple. I'm gonna start by

1230
05:09:40.000 --> 05:09:58.000
introducing the first candle. This is a hundred. First candle, she.

1231
05:09:58.240 --> 05:10:14.799
Is one hundred. When you blow that candle out, you'll

1232
05:10:15.000 --> 05:10:32.599
find immediately a slight change in how you feel, as

1233
05:10:32.680 --> 05:10:34.680
well as a real sense of.

1234
05:10:37.159 --> 05:10:51.159
Positivity growing within you, relaxation and sleepiness.

1235
05:10:54.520 --> 05:11:34.319
Expanding. Starting with one hundred, blowing by candle now ninety nine,

1236
05:11:52.799 --> 05:13:29.759
candle ninety eight, can ninety seven, Cam ninety six, candle

1237
05:13:34.520 --> 05:15:03.840
ninety five, hand ninety four, candle ninety three, ninety two,

1238
05:15:30.360 --> 05:15:51.240
ninety one, candle.

1239
05:15:53.279 --> 05:18:21.360
Ninety eight to nine, and eight eight eight Canto eighty

1240
05:19:15.360 --> 05:20:34.599
eighty five eight it.

1241
05:21:42.680 --> 05:21:43.040
N T.

1242
05:21:51.560 --> 05:23:28.799
Two can.

1243
05:23:32.799 --> 05:24:21.360
Seventy nine, can do seventy eight, candle seventy seven, candle

1244
05:24:25.000 --> 05:25:27.400
seventy six, candle seventy five, candle seventy four, candle seventy three,

1245
05:25:39.279 --> 05:26:42.200
candle seventy two, candle seventy one, candle seventy one and

1246
05:26:46.520 --> 05:27:40.919
seventeen and sixty nine, Candle sixty eight, candle sixty seven,

1247
05:27:54.639 --> 05:28:42.840
candle sixty five five, candle sixty four, candle sixty four,

1248
05:28:58.880 --> 05:30:02.959
candles sixty three, candle sixty, cher sixty one, candle sixty

1249
05:30:39.759 --> 05:31:50.840
fifty nine, candle fifty eight, candle fifty seven, candle fifty six,

1250
05:32:19.560 --> 05:33:35.200
candle fifty five, candle fifty four, handle fifty three, candle

1251
05:33:38.279 --> 05:35:19.639
fifty two, can fifty count alone fifty, candle fifty one,

1252
05:35:39.759 --> 05:37:33.720
candle fifty, candle forty nine, candle forty eight, who is Sir?

1253
05:38:03.319 --> 05:39:55.040
Candle forty six, candle forty five, candle forty two, candle

1254
05:40:00.119 --> 05:43:19.200
two four thirty nine, thirty eight, candle thirty seven, candle

1255
05:43:21.639 --> 05:45:29.400
thirty five, Canto thirty four, Canto thirty three, handle thirty one,

1256
05:46:12.599 --> 05:49:22.240
candle thirty and twoe ten nine, twenty eight, candle twenty seven,

1257
05:49:55.240 --> 05:52:13.840
candle twenty six, candle twenty five. When end twenty thirty

1258
05:52:52.279 --> 05:56:16.159
can do twenty typ to wait and two can seventeen

1259
05:57:06.799 --> 06:01:04.520
six day fourty y.

1260
06:02:21.680 --> 06:03:26.080
Nine eight.

1261
06:03:58.880 --> 06:08:51.720
S two candle war. Let go of all of those thoughts, worries,

1262
06:08:52.040 --> 06:08:58.159
concerns about the past, thoughts about the future, and even

1263
06:08:59.599 --> 06:09:04.080
things been thinking about today. Just let it all go

1264
06:09:07.560 --> 06:09:15.240
because none of it is useful in this moment. This

1265
06:09:15.520 --> 06:09:24.439
is your opportunity to just focus.

1266
06:09:29.319 --> 06:09:38.119
On feeling relaxed, allowing yourself to get in touch with

1267
06:09:38.279 --> 06:09:48.360
that natural sense of peace that we all have within us.

1268
06:09:50.759 --> 06:09:56.200
It's available for everyone. It just sometimes takes a little

1269
06:09:56.240 --> 06:10:02.560
bit of effort to set up the right time and

1270
06:10:02.720 --> 06:10:10.000
place in order for you to just let go. Because

1271
06:10:10.119 --> 06:10:18.040
when you do decide to let go and relax, that's

1272
06:10:18.119 --> 06:10:26.119
what your body starts to do because you've chosen, You've

1273
06:10:26.360 --> 06:10:33.200
chosen to just allow your body to unwind and your

1274
06:10:33.319 --> 06:10:35.599
mind starts to slow down.

1275
06:10:38.919 --> 06:10:40.040
And it's a nice feeling.

1276
06:10:42.080 --> 06:10:45.240
It's a nice feeling at the beginning, just to know

1277
06:10:46.360 --> 06:10:56.439
that you have chosen to decide to relax deeply, and

1278
06:10:56.599 --> 06:11:03.119
because you've made that decision, your body or just follow suit,

1279
06:11:05.680 --> 06:11:10.360
because sometimes all the muscles in your body need is

1280
06:11:10.639 --> 06:11:13.919
just permission from you to relax.

1281
06:11:17.959 --> 06:11:22.759
Because so often we're busy, we're going from here to there,

1282
06:11:22.919 --> 06:11:28.680
we're walking around and we're doing stuff, and the body

1283
06:11:28.759 --> 06:11:36.840
doesn't have any time or space to really relax deeply,

1284
06:11:40.279 --> 06:11:42.919
so it kind of waits for you to lead the way,

1285
06:11:45.080 --> 06:11:55.119
waits for your permission. And when you do give your permission,

1286
06:11:56.840 --> 06:11:59.319
when you give the say so, when you say okay,

1287
06:12:00.639 --> 06:12:07.680
it's time for your body to let go completely and

1288
06:12:07.840 --> 06:12:19.240
relax totally, your body just follows. So like a breath

1289
06:12:19.319 --> 06:12:24.040
of relief. Ah good, I can now relax.

1290
06:12:27.680 --> 06:12:31.560
That feeling at the end of a day of very

1291
06:12:31.759 --> 06:12:36.119
physical day that you may experience in the past, where

1292
06:12:36.159 --> 06:12:39.080
you get home and you just sit down on a chair,

1293
06:12:40.159 --> 06:12:45.040
maybe you kick your shoes off, and ah, feels so nice.

1294
06:12:46.880 --> 06:12:49.560
I know that you don't have to get up again

1295
06:12:51.040 --> 06:12:51.959
for a little while at.

1296
06:12:51.959 --> 06:12:55.680
Least if you choose, you can just sit there for

1297
06:12:55.799 --> 06:13:09.119
maybe an hour to feel blissful. And just by sitting

1298
06:13:09.319 --> 06:13:14.520
down like that, your body knows that it's time to relax.

1299
06:13:16.159 --> 06:13:22.000
Your body has been given permission from you because it's

1300
06:13:22.040 --> 06:13:32.279
a mindset. In your mind, you're prepared to let go

1301
06:13:32.439 --> 06:13:33.560
of everything.

1302
06:13:35.479 --> 06:13:43.159
And just completely allow all the stress of your body

1303
06:13:44.000 --> 06:13:52.080
to evaporate. Any tensions can just gradually.

1304
06:13:54.159 --> 06:14:10.639
Vanish. It's almost like magic, really, because that sense of

1305
06:14:11.880 --> 06:14:18.919
relaxation in your body. It's a very natural state. It's

1306
06:14:19.000 --> 06:14:23.720
not something unusual. It may feel unusual when you first

1307
06:14:23.799 --> 06:14:28.599
start to relax. You if you haven't really spent a

1308
06:14:28.680 --> 06:14:32.959
lot of time focusing and giving yourself this space to

1309
06:14:33.119 --> 06:14:40.319
let go completely and relax may seem almost alien, but

1310
06:14:40.439 --> 06:14:40.880
it isn't.

1311
06:14:42.400 --> 06:14:48.319
It's actually the most natural thing in the world to

1312
06:14:48.479 --> 06:14:58.279
let go completely, to relax totally, the most natural thing

1313
06:14:58.599 --> 06:15:03.680
in the world to allow yourself.

1314
06:15:07.560 --> 06:15:14.959
To feel really calm in your mind. And it is

1315
06:15:15.200 --> 06:15:23.759
almost like a literal unwinding. It's like you press a button.

1316
06:15:26.040 --> 06:15:26.720
And all the.

1317
06:15:26.919 --> 06:15:33.560
Tension just releases, and it's like a wheel, like a cog,

1318
06:15:34.520 --> 06:15:38.080
like the inside of the clock just unwinding. And he's

1319
06:15:38.119 --> 06:15:43.080
almost like you could see the little wind up knob

1320
06:15:43.240 --> 06:15:48.240
that's used just going the opposite way that you choose

1321
06:15:48.360 --> 06:15:56.200
to wind it up. And the energy that frenetic stress

1322
06:15:56.599 --> 06:16:05.959
for energy gradually winding down, losing its power, losing its

1323
06:16:06.119 --> 06:16:14.680
strength as a sense of relaxation becomes stronger and deeper,

1324
06:16:18.319 --> 06:16:25.400
and you may find a the more relaxed you feel,

1325
06:16:26.759 --> 06:16:36.319
that your mind starts to wander. Maybe you seem to

1326
06:16:36.400 --> 06:16:40.959
stop listening to me for a while. Your mind goes

1327
06:16:41.119 --> 06:16:46.479
somewhere else, and then you realize you're listening to me again,

1328
06:16:49.159 --> 06:16:55.840
and now it's just your mind drifting to sleep, which

1329
06:16:55.919 --> 06:17:05.799
is quite natural because sometimes when we're stressed and tense,

1330
06:17:07.119 --> 06:17:11.000
we may not actually be aware of what we need

1331
06:17:12.200 --> 06:17:20.560
or we physically or emotionally need in this moment. But

1332
06:17:20.720 --> 06:17:26.959
when you allow your body and mind to relax completely,

1333
06:17:28.720 --> 06:17:35.919
and you let go of all thoughts, concerns, worries, ideas

1334
06:17:37.439 --> 06:17:47.520
all lengo allow them to drop onto the floor, you

1335
06:17:47.759 --> 06:17:56.720
start to get in touch with the feelings of such relaxation.

1336
06:18:01.319 --> 06:18:08.040
Feels so nice to be in touch with the calmness

1337
06:18:10.000 --> 06:18:18.919
of the different body parts as they become looser and looser.

1338
06:18:23.080 --> 06:18:35.319
Even your breathing seems easier and more natural, effortless, as

1339
06:18:35.400 --> 06:18:41.360
I call outs through your mouth or notice into your lungs,

1340
06:18:44.080 --> 06:18:52.439
breathing in comforts and relaxation, and then just breathing out

1341
06:18:52.680 --> 06:19:01.040
any excess. Remain intention or stress for ever be part

1342
06:19:01.240 --> 06:19:09.159
of your body and mind. As you start to focus

1343
06:19:09.319 --> 06:19:17.479
on your mind, maybe you notice that things have come

1344
06:19:17.599 --> 06:19:25.159
to a standstill, or maybe just much much lower than before,

1345
06:19:28.360 --> 06:19:35.319
because your mind is not really needed when listening to

1346
06:19:35.520 --> 06:19:45.119
my voice, which allows your mind to relax just as

1347
06:19:45.319 --> 06:19:55.240
deeply as your body, and that's synchronicity between the relaxation

1348
06:19:56.279 --> 06:20:05.799
of your body and a relaxation of your mind. Let

1349
06:20:06.000 --> 06:20:19.040
you know that feeling completely calm, loose, and relaxed is

1350
06:20:20.840 --> 06:20:26.560
a great healing experience fear.

1351
06:20:28.799 --> 06:20:29.560
And has.

1352
06:20:33.880 --> 06:20:42.319
So many positive benefits for your body, mind, and your life.

1353
06:20:45.000 --> 06:20:50.720
To be able to let go over everything and to

1354
06:20:50.959 --> 06:21:01.040
relax completely, you know, all parts of your body and mind.

1355
06:21:03.439 --> 06:21:19.200
Even your bones are relaxed, your muscles are relaxed, even

1356
06:21:19.479 --> 06:21:33.119
the skin that covers your body is relaxed. Every hair.

1357
06:21:36.119 --> 06:21:36.720
That you have.

1358
06:21:38.439 --> 06:21:56.040
Is also deeply relaxed. And your brain really starts to

1359
06:21:56.279 --> 06:21:58.400
feel the benefits.

1360
06:21:59.599 --> 06:21:59.880
But the.

1361
06:22:01.560 --> 06:22:13.240
Heathing relaxation un as you focus on the in the

1362
06:22:13.439 --> 06:22:18.439
side of your scalp where your brain is, you can

1363
06:22:18.759 --> 06:22:26.720
start to realize and notice the benefits of your brain

1364
06:22:27.840 --> 06:22:41.919
relaxing demail and as your brain continues to wax sends

1365
06:22:42.319 --> 06:22:50.880
those messages to the rest of your body and to

1366
06:22:50.919 --> 06:23:12.240
your mind to re works more deeply, relax more completely,

1367
06:23:15.840 --> 06:23:27.720
letting go of any remaining thoughts or concerns, allow them

1368
06:23:28.119 --> 06:23:33.880
just to drop onto the floor because they're no longer

1369
06:23:34.240 --> 06:23:45.520
necessary in this moment, In this moment of deep reaxation

1370
06:23:46.959 --> 06:24:07.680
and calmness, filling your brain with deep concentrated heathing, calming,

1371
06:24:13.000 --> 06:24:31.560
relaxing every part of your brain, feeling so loose and comfortable,

1372
06:24:34.799 --> 06:24:50.479
so relaxed and beheaceful. Your brain feels so light, that's

1373
06:24:50.680 --> 06:25:01.720
so healthy in that sense of deep deep comfort really

1374
06:25:02.680 --> 06:25:15.799
does allow you to enjoy those ever increasing sensations of

1375
06:25:17.720 --> 06:25:31.799
comfort that are spreading throughout your body, relaxing each and

1376
06:25:32.439 --> 06:25:48.439
every muscle of your body, e deeper and deeper, much

1377
06:25:49.080 --> 06:26:07.880
more deeper than before, much more comfort spreading through your body,

1378
06:26:08.639 --> 06:26:25.319
your mind, be so peaceful and calm, so very fairy,

1379
06:26:27.000 --> 06:26:40.319
peaceful in avery part of your body, letting go the

1380
06:26:41.759 --> 06:27:04.000
a everything averything, so peaceful and calm, so relax a

1381
06:27:04.520 --> 06:27:25.639
very second the passes you feel d DPA relaxed, DPA

1382
06:27:28.080 --> 06:27:40.159
and dper relax car ccl.

1383
06:27:43.720 --> 06:27:45.400
Bs for.

1384
06:27:48.200 --> 06:28:02.400
So very peace, your head down to toys. Such peace

1385
06:28:03.319 --> 06:28:04.880
and comfort.

1386
06:28:06.680 --> 06:28:20.200
Growing all all the time, Such peace and comfort spreading

1387
06:28:21.159 --> 06:28:33.319
through your body and mind deeper and deeper, such comfort

1388
06:28:35.919 --> 06:28:45.759
spreading and sinking deeper into ay muscle of your body,

1389
06:28:49.360 --> 06:29:03.080
so that you feel amazing, so relaxed, so peace or.

1390
06:29:07.759 --> 06:29:08.959
So rel.

1391
06:29:13.119 --> 06:29:23.479
And peace or letting go everything.

1392
06:29:27.720 --> 06:29:33.919
We're going to do a body scan, focusing on firstly

1393
06:29:34.119 --> 06:29:38.840
how you feel in your body, not trying to change

1394
06:29:39.520 --> 06:29:45.119
how you feel, not trying to relax, not trying to

1395
06:29:45.319 --> 06:29:52.479
move away from any discomfort or stress or tension. Just accepting,

1396
06:29:54.040 --> 06:29:59.119
observing and accepting how you feel in the different parts

1397
06:29:59.200 --> 06:30:05.880
of your body, just allowing yourself to be exactly as

1398
06:30:05.959 --> 06:30:12.680
you are, to notice to get in touch.

1399
06:30:17.040 --> 06:30:24.919
With how you actually feel in this moment. To start

1400
06:30:25.040 --> 06:30:36.000
off by focusing on your hands. Just be aware of

1401
06:30:36.119 --> 06:30:44.400
your hands. I'd like you to move your hands around,

1402
06:30:45.840 --> 06:30:48.319
just maybe move your fingers.

1403
06:30:48.000 --> 06:30:48.560
A little bit.

1404
06:30:51.040 --> 06:30:56.720
I've been enclosing in your hands very gently, just so

1405
06:30:57.159 --> 06:31:05.240
thing you can in touch with how your hands and

1406
06:31:05.400 --> 06:31:26.400
your fingers fell, very very slow movements. Focusing now on

1407
06:31:26.599 --> 06:31:33.680
your feet, and if you can just do kind of

1408
06:31:33.720 --> 06:31:38.639
an equivalent with your feet is you've just done with

1409
06:31:38.799 --> 06:31:47.439
your hands, Maybe turning your ankles, moving your feet around,

1410
06:31:49.439 --> 06:31:59.799
moving your toes gently, only very gently and very slowly,

1411
06:32:02.840 --> 06:32:18.240
noticing how your feet feel in this moment. Focusing now

1412
06:32:18.479 --> 06:32:25.680
and your eyes, I'd like you to just focus on

1413
06:32:25.799 --> 06:32:31.560
your eyelids. Maybe you can open and close your eyes

1414
06:32:31.759 --> 06:32:36.119
a couple of times to really get in touch with

1415
06:32:36.959 --> 06:32:41.680
how you feel when you do close your eyes. The

1416
06:32:41.799 --> 06:32:48.040
muscle changes in your eyes when you do close them,

1417
06:32:50.880 --> 06:32:57.240
maybe raising your eyebrows, it stretches the tops of your eyes,

1418
06:33:00.479 --> 06:33:08.919
perhaps squinting your eyes, scrunching up your eyes, just so

1419
06:33:09.040 --> 06:33:17.479
you can really get in touch with all aspects of

1420
06:33:18.639 --> 06:33:37.680
how your eyes feel right now. Now focusing on your thighs,

1421
06:33:40.080 --> 06:33:43.400
then you know, it just starts you to gently tense

1422
06:33:43.599 --> 06:33:53.560
your thighs, just very very gently, just enough so you

1423
06:33:53.680 --> 06:34:05.880
can become more a chip to the physical sensation.

1424
06:34:07.000 --> 06:34:12.159
Of your upper legs, the front of your thighs, and

1425
06:34:12.279 --> 06:34:13.799
the backs of your thigh.

1426
06:34:18.159 --> 06:34:37.520
Noticing and observing how your thighs feel right now, moving

1427
06:34:37.759 --> 06:34:39.080
your focus.

1428
06:34:40.319 --> 06:34:46.799
To the back of your neck, just noticing the back

1429
06:34:46.919 --> 06:34:53.159
of your neck the muscles, and of course they lead

1430
06:34:53.439 --> 06:34:57.799
to the side of your neck. They also lead to

1431
06:34:57.959 --> 06:35:02.840
the top of your back, which leads to your shoulders.

1432
06:35:04.479 --> 06:35:08.159
So as you focus on the back of your neck,

1433
06:35:10.119 --> 06:35:16.560
maybe you can move your head gently upwards as if

1434
06:35:16.599 --> 06:35:24.000
you're looking up, Maybe moving your head down as if

1435
06:35:24.080 --> 06:35:25.040
you're looking down.

1436
06:35:28.159 --> 06:35:35.759
Perhaps moving your head side to side, right to left, only.

1437
06:35:37.240 --> 06:35:48.000
Very slowly, very gently. I'm not trying to force anything.

1438
06:35:49.759 --> 06:35:58.919
It has to be very very gentle, just so you

1439
06:35:59.080 --> 06:36:11.159
can be more in touch with the feelings, with the

1440
06:36:11.439 --> 06:36:19.119
sensations of the physical sensations of how on the back

1441
06:36:19.240 --> 06:36:35.360
of your neck feels. Right now, as we now focus

1442
06:36:38.159 --> 06:36:43.360
on the tops of your arms, the parts where your

1443
06:36:43.520 --> 06:36:48.680
biceps and your triceps are between your elbow and your shoulders.

1444
06:36:52.439 --> 06:36:57.319
To focus on those parts, the tops of your arms,

1445
06:36:59.520 --> 06:37:07.119
you may like to just tense them, but very very

1446
06:37:07.279 --> 06:37:16.880
gently and slowly, so you're not straining or putting any

1447
06:37:18.119 --> 06:37:28.040
pressure whatsoever on your arms. It's just slowly you can

1448
06:37:30.720 --> 06:37:37.880
gain more of a sense of how your upper arms

1449
06:37:39.479 --> 06:37:51.360
are feeling in this moment, just noticing as you gently,

1450
06:37:53.560 --> 06:37:58.200
very gently and slowly.

1451
06:37:59.400 --> 06:38:10.360
Tight the muscles and then let go. Notice how the

1452
06:38:10.560 --> 06:38:27.000
tops of your arms feel right now, as we now focus.

1453
06:38:29.680 --> 06:38:37.240
On your stomach, the area the lower abdomen area below

1454
06:38:37.319 --> 06:38:42.119
your belly button, moving all the way down.

1455
06:38:45.279 --> 06:38:55.479
To your hips, just above of your grind, maybe you're

1456
06:38:55.520 --> 06:38:59.680
able to tense these muscles.

1457
06:39:01.040 --> 06:39:06.319
In that area very very gently.

1458
06:39:09.319 --> 06:39:10.439
And slowly.

1459
06:39:16.080 --> 06:39:20.479
If that's a difficult thing to do, maybe you can

1460
06:39:20.720 --> 06:39:31.360
just move your body, pushing your stomach up, maybe moving

1461
06:39:31.400 --> 06:39:36.639
a little bit of a side using your hips just

1462
06:39:37.200 --> 06:39:46.400
so can get more in tune with how you're lower

1463
06:39:47.000 --> 06:39:48.479
up to an area.

1464
06:39:51.959 --> 06:39:54.000
Is feeling.

1465
06:39:56.360 --> 06:40:13.959
In this moment, just noticing the physical sensations or your

1466
06:40:14.119 --> 06:40:38.720
lower abdomen has moved Your attention to your mouth, notic

1467
06:40:39.000 --> 06:40:48.479
in your lips and inside your mouth, your teeth, your guns,

1468
06:40:49.880 --> 06:41:05.720
your tongue, just noticing how your tongue and your mouth feels.

1469
06:41:08.759 --> 06:41:16.119
It may help by moving your tongue around your mouth,

1470
06:41:17.680 --> 06:41:23.840
moving it to your left, maybe pressing it gently against

1471
06:41:25.360 --> 06:41:29.880
the side of your mouth, and then to the right,

1472
06:41:31.439 --> 06:41:38.520
gently to the side of your mouth, perhaps pressing up

1473
06:41:38.599 --> 06:41:44.799
against the top of your mouth, and then down gently

1474
06:41:46.759 --> 06:41:54.680
against the bottom of your mouth, always very slowly.

1475
06:41:57.560 --> 06:41:58.840
And a very.

1476
06:42:01.240 --> 06:42:02.560
Very gentle.

1477
06:42:07.000 --> 06:42:08.240
So that you can.

1478
06:42:11.799 --> 06:42:24.080
Be aware of how you feel in your mouth area.

1479
06:42:35.360 --> 06:42:40.439
No, got to.

1480
06:42:40.639 --> 06:42:57.200
Focus on your wrists, and I'll ask you to maybe

1481
06:42:58.040 --> 06:43:06.959
just routine your wrists by moving your hands in a

1482
06:43:07.200 --> 06:43:27.000
circular motion very gently and slowly, just soly can feel

1483
06:43:33.000 --> 06:43:45.720
the sensations that you are currently experiencing in your wrists.

1484
06:43:49.799 --> 06:43:59.599
Perhaps move in your hands up and down again fair

1485
06:44:02.520 --> 06:44:39.520
very jamply and slowly, very gentz slow. I read now

1486
06:44:42.159 --> 06:44:56.720
start to observe you lower back. The back part is

1487
06:44:58.360 --> 06:45:14.520
just above fe hips where your coxics are a whole

1488
06:45:14.799 --> 06:45:21.400
area which also really does include the sides of your

1489
06:45:21.439 --> 06:45:27.159
body because those muscles are very much connected.

1490
06:45:31.880 --> 06:45:38.880
As those muscles also move into your hip aia connecting

1491
06:45:39.119 --> 06:45:40.720
to your buttocks.

1492
06:45:43.240 --> 06:45:58.080
The sides of your hips, and if you're physically able

1493
06:45:58.279 --> 06:46:07.439
to do so, maybe you can very gently just move

1494
06:46:07.639 --> 06:46:20.639
your body evers slightly, very slowly, some side to side,

1495
06:46:24.360 --> 06:46:40.360
just enough feed to gauge how you feel in your

1496
06:46:40.520 --> 06:46:58.639
lower back. Perhaps it even move your hips gently up

1497
06:46:58.720 --> 06:47:09.840
and down, gently and slowly, in orders.

1498
06:47:14.040 --> 06:47:15.599
Be in touch.

1499
06:47:17.919 --> 06:47:23.919
With the physical sensations of your lower back.

1500
06:47:41.000 --> 06:47:41.720
As we know.

1501
06:47:47.080 --> 06:47:48.599
Your attention.

1502
06:47:51.959 --> 06:48:00.279
To your jewel, the area for your chin ah out

1503
06:48:01.799 --> 06:48:03.520
to near where your ears are.

1504
06:48:06.840 --> 06:48:22.240
All of your jaw, you can just yea, it's okay

1505
06:48:22.400 --> 06:48:23.040
to do so.

1506
06:48:24.919 --> 06:48:35.439
Gently open your mouth, no wide, no stretching, just very

1507
06:48:36.200 --> 06:48:48.840
gently and slowly opening your mouth and closing your mouth

1508
06:48:51.119 --> 06:49:16.919
very gently and slowly so you cannot pain touch with

1509
06:49:17.240 --> 06:49:50.720
how your jaw feels. Now, I like to sit down

1510
06:49:53.560 --> 06:50:08.400
the chest aroun. You don't need to do anything to

1511
06:50:08.680 --> 06:50:15.240
move your chest because it moves every time you breathe.

1512
06:50:20.520 --> 06:50:34.439
It moves very gently and slowly automatically with each breath

1513
06:50:34.840 --> 06:50:54.799
you take. As you focus on how your chest feels

1514
06:51:00.119 --> 06:51:35.080
when you breathe, move in your focus to your forearms

1515
06:51:37.439 --> 06:51:50.959
with your elbows. Maybe you're able to very gently.

1516
06:51:52.360 --> 06:51:54.479
And slowly.

1517
06:51:56.240 --> 06:52:04.240
Dense the muscles in your form arms, and when you

1518
06:52:04.439 --> 06:52:20.919
do that, you can feel your elbows as well, very

1519
06:52:21.479 --> 06:52:38.479
gently and slowly, gently.

1520
06:52:41.279 --> 06:52:43.279
And softly.

1521
06:52:46.840 --> 06:53:25.240
Obsurving your forearms and helpers. No, make a focus the

1522
06:53:25.439 --> 06:53:37.279
rest of your back, your upper back in the middle,

1523
06:53:38.840 --> 06:53:55.040
the middle of your back. Again, this part of your

1524
06:53:55.200 --> 06:54:09.919
body moves also every time you brave. You may not

1525
06:54:10.279 --> 06:54:24.319
notice that. Usually mas you ubserve your upper back in

1526
06:54:24.479 --> 06:54:37.319
the middle of your back. You can really feel that gentle.

1527
06:54:42.599 --> 06:54:44.720
And low.

1528
06:54:49.400 --> 06:55:38.639
Moment. Moving your focus into your hip area, your butts. Gray,

1529
06:55:41.439 --> 06:55:47.599
there's a muscle as a nice bones in your midsection.

1530
06:56:15.240 --> 06:56:35.119
Just noticing how your hips feel right now, you can

1531
06:56:37.720 --> 06:56:44.720
very very gently move your hips.

1532
06:56:49.279 --> 06:57:28.720
Maybe side to side, very gently and m hmm, yeah, softly.

1533
06:57:36.520 --> 06:57:36.799
M's.

1534
06:57:43.319 --> 06:58:00.479
Everything starts to slow down, including the thoughts in mind

1535
06:58:02.200 --> 06:58:03.119
and your mind.

1536
06:58:02.959 --> 06:58:13.279
Itself just starts to gradually. It doesn't have to be instant,

1537
06:58:13.400 --> 06:58:21.400
but just gradually starting too. It's almost like time is

1538
06:58:21.840 --> 06:58:32.959
storing chin. It's a slower pace to maybe what you're

1539
06:58:33.319 --> 06:58:37.479
used to in your day to day life.

1540
06:58:40.639 --> 06:58:42.159
It's a slower.

1541
06:58:43.520 --> 06:59:08.520
Movement of energy, very small movements which make up the

1542
06:59:08.680 --> 06:59:12.360
larger movements, which is always the case.

1543
06:59:15.720 --> 06:59:20.159
Now, when you move your hand, it might seem like

1544
06:59:20.279 --> 06:59:25.599
it's one movement, but it's lots of minute different muscles

1545
06:59:25.880 --> 06:59:36.639
moving in accordance with each other. And what happens in

1546
06:59:37.400 --> 06:59:51.560
this space that we're sharing is we move from that

1547
06:59:53.720 --> 07:00:10.119
big movement into those smaller movements. Starting to focus on

1548
07:00:15.479 --> 07:00:21.720
how your body feels, not just as a whole, not

1549
07:00:22.000 --> 07:00:27.319
just oh, i'm feeling this way. I'm feeling stressed or tense,

1550
07:00:27.599 --> 07:00:33.000
or I'm feeling relaxed and calm. I'm feeling this way,

1551
07:00:33.159 --> 07:00:40.000
I'm feeling that way. Starting to notice that your body

1552
07:00:44.360 --> 07:00:54.000
begins to present to you small feelings around your body,

1553
07:01:00.520 --> 07:01:12.599
small physical sensations in your legs, whether pleasurable or not.

1554
07:01:18.000 --> 07:01:27.080
Maybe resisting the temptation to label them or to judge

1555
07:01:27.159 --> 07:01:34.639
them those feelings, just thinking them, thinking about them is

1556
07:01:34.799 --> 07:01:52.000
just being neutral, just feelings, not being particularly concerned, just

1557
07:01:52.439 --> 07:02:07.159
noticing what your body is telling you, the feelings in

1558
07:02:07.240 --> 07:02:13.400
your arms, instead of feeling the whole of the arm,

1559
07:02:14.840 --> 07:02:24.040
maybe notice those individual feelings, all those different muscles and

1560
07:02:28.200 --> 07:02:37.400
the skin, the hairs of your arms, all the internal

1561
07:02:37.560 --> 07:02:53.680
parts of your arms, the veins, the bones, just being

1562
07:02:53.759 --> 07:03:02.560
aware of maybe your elbow on your right arm has

1563
07:03:02.639 --> 07:03:14.000
a certain feeling. Maybe your left wrist also has its

1564
07:03:14.080 --> 07:03:34.840
own individual physical sensation. What about your forearm on your

1565
07:03:34.959 --> 07:03:47.240
right arm, your right forearm. There may not be any

1566
07:03:47.799 --> 07:03:55.000
particular feeling that you could even give a name to,

1567
07:03:58.759 --> 07:04:04.240
may not feel like any thing other than just a feeling. Yeah,

1568
07:04:04.400 --> 07:04:05.119
it's there.

1569
07:04:11.400 --> 07:04:17.119
The feelings in your shoulders, perhaps your shoulders when you

1570
07:04:17.240 --> 07:04:20.959
think about them, kind of almost like they're the same,

1571
07:04:22.119 --> 07:04:27.759
you know, the same feeling, almost like you both of

1572
07:04:27.840 --> 07:04:32.439
your shoulders are just one thing. Of course they're not.

1573
07:04:41.119 --> 07:04:46.479
And when you focus on your left shoulder and then

1574
07:04:46.520 --> 07:04:53.119
on your right shoulder, maybe find that you move the

1575
07:04:53.279 --> 07:05:04.000
muscles a little bit, maybe tense the muscles gently noticing

1576
07:05:05.360 --> 07:05:36.240
the difference in each shoulder. Your lower back, the left

1577
07:05:36.439 --> 07:05:40.240
side of your lower back and the right side of

1578
07:05:40.360 --> 07:05:51.479
your lower back, of course that connection to your buttocks

1579
07:05:52.680 --> 07:06:04.400
and to your hips, and also moving up into the

1580
07:06:04.520 --> 07:06:17.720
middle of your back. And sometimes like right now, actually

1581
07:06:18.599 --> 07:06:22.240
when I focus on their part, when I focused on

1582
07:06:22.360 --> 07:06:28.159
my buttocks and then I focused on the middle of

1583
07:06:28.240 --> 07:06:31.119
my back. I almost felt like the muscles in my

1584
07:06:31.279 --> 07:06:41.240
lower back were being stretched very gently, just stretched a

1585
07:06:41.319 --> 07:06:49.439
little bit. Even though I wasn't doing anything to try

1586
07:06:49.759 --> 07:06:54.880
to stretch your lower back, it just seemed to happen.

1587
07:06:56.080 --> 07:07:13.680
The feeling of very gently stretching your lower back comes along.

1588
07:07:17.400 --> 07:07:40.720
I have feeling in your chest, just noticing what sensations

1589
07:07:42.319 --> 07:07:47.159
you are experiencing in your chest right now.

1590
07:07:59.599 --> 07:08:03.400
And it's so much of the chest. Obviously, there's the

1591
07:08:03.520 --> 07:08:07.720
collar bone leading to the chest. You've got the chest bone,

1592
07:08:10.959 --> 07:08:15.360
You've got the muscles in your chest.

1593
07:08:18.119 --> 07:08:24.200
Of course, if you're female, there's possibly the breasts. If

1594
07:08:24.240 --> 07:08:32.400
you're male, you've got the different well my not that

1595
07:08:32.520 --> 07:08:40.000
different these days, but there may be more muscles at

1596
07:08:40.040 --> 07:08:46.279
the top of the chest, but at the side underneath

1597
07:08:47.439 --> 07:08:50.240
it's pretty much the same. Whether you're a man or

1598
07:08:50.279 --> 07:08:56.720
a woman. There's muscles there, muscles that stretch out to

1599
07:08:56.840 --> 07:09:01.759
your back as well as breast tissue stretches and moves

1600
07:09:01.840 --> 07:09:09.159
into your back. To just being aware of your chest,

1601
07:09:18.080 --> 07:09:45.200
being with whatever feeling there is in your chest. And

1602
07:09:45.279 --> 07:09:52.759
when I noticed that, I focus on my chest, I

1603
07:09:53.000 --> 07:09:58.000
feel it in my back, my upper back. I mean,

1604
07:09:58.040 --> 07:10:00.959
I guess The obvious reason would be because you know,

1605
07:10:01.000 --> 07:10:11.759
I breathe in in and it stretches my chest and

1606
07:10:12.119 --> 07:10:26.000
my back at the same time. It feels it feels okay,

1607
07:10:32.560 --> 07:10:37.400
it doesn't feel I got a little bit of pain

1608
07:10:37.520 --> 07:10:44.119
in my right chest, a little bit, not pain, but

1609
07:10:44.279 --> 07:10:54.520
little discomfort. Maybe stiffness possibly, I don't know. I notice

1610
07:10:54.599 --> 07:11:04.439
my shoulders also wanting to flex for some reason. I

1611
07:11:04.520 --> 07:11:12.439
think that's probably part of my upper back, that connection

1612
07:11:12.720 --> 07:11:17.119
between my shoulders and my upper back, because I can

1613
07:11:17.200 --> 07:11:22.000
move my shoulders and stretch the muscles in my back,

1614
07:11:24.479 --> 07:11:31.000
moving the shoulders backwards or up, which then moves I

1615
07:11:31.080 --> 07:11:47.200
think it's the scapulous in your back. It feels quite nice. Actually,

1616
07:11:52.520 --> 07:11:55.720
a good thing about this is you can, if you

1617
07:11:55.880 --> 07:12:09.799
want to, you can just flex or stimulate the various

1618
07:12:10.000 --> 07:12:17.479
muscles in your body gently in order to get more

1619
07:12:17.520 --> 07:12:27.840
of a sense of how they feel. And when you're relaxing,

1620
07:12:32.639 --> 07:12:36.680
When you do tense and muscle and you let it

1621
07:12:36.840 --> 07:12:44.240
go and you let it relax, it relaxes way more

1622
07:12:45.880 --> 07:12:55.880
than it would normally. But you have to feel that

1623
07:12:56.000 --> 07:12:59.680
you're able to do that. There's no point in doing

1624
07:12:59.759 --> 07:13:05.319
it if there's an issue with the per part of

1625
07:13:05.400 --> 07:13:14.599
your body. You need to be gentle with yourself at

1626
07:13:14.880 --> 07:13:28.680
all times when relaxing deeply. It's important to be kind

1627
07:13:29.400 --> 07:13:45.400
to yourself as you notice your mind. How much has

1628
07:13:45.479 --> 07:14:09.119
your mind slowed down since we started this recording. How

1629
07:14:09.360 --> 07:14:24.599
came and peaceful is your mind right now? We have

1630
07:14:24.759 --> 07:14:30.680
nothing to think about and just my voice to listen to.

1631
07:14:34.840 --> 07:14:43.400
Because you know the intention behind this recording, this relaxation,

1632
07:14:46.119 --> 07:14:51.279
at the very least, for you to feel more relaxed

1633
07:14:52.599 --> 07:14:55.479
at the end of the recording than you did at

1634
07:14:55.520 --> 07:15:08.159
the beginning, at the very least, for your mind to

1635
07:15:08.520 --> 07:15:24.680
slow down because your body continues to relax, because that's

1636
07:15:25.080 --> 07:15:40.959
what you want to happen. That's what you expect to happen.

1637
07:15:47.040 --> 07:16:05.520
For relaxation to fill your body, maybe calm your mind

1638
07:16:07.040 --> 07:16:14.520
to the point of boredom when you start, maybe to

1639
07:16:20.159 --> 07:16:56.720
drift away. Drifting, it's almost.

1640
07:16:56.360 --> 07:16:57.279
As if you are.

1641
07:17:00.439 --> 07:17:08.639
Moving further away from your body and your mind, just

1642
07:17:09.000 --> 07:17:20.799
leaving that there. Kind of liking it. An escape pod

1643
07:17:21.560 --> 07:17:25.759
in a spaceship a movie, a space movie. You know,

1644
07:17:25.880 --> 07:17:29.759
when they get into a little pod in it sends

1645
07:17:29.880 --> 07:17:44.119
the man far away from the spaceship, safe.

1646
07:17:45.439 --> 07:18:42.720
To dream and continue to relax. Drifting size slow.

1647
07:18:55.520 --> 07:19:58.759
And peace and peaceful, and focusing on that feeling of

1648
07:19:58.959 --> 07:20:11.360
those individual parts of your body that or relaxing one

1649
07:20:11.439 --> 07:20:11.880
by one.

1650
07:20:19.560 --> 07:20:20.080
You may.

1651
07:20:21.799 --> 07:20:35.479
Find that every now and then you realize that you

1652
07:20:35.639 --> 07:20:44.279
weren't listening to my voice because your mind started to

1653
07:20:44.520 --> 07:20:59.880
imagine something different, maybe started to almost move into something

1654
07:21:00.080 --> 07:21:08.479
high of a dreamy state. And then you become aware

1655
07:21:08.680 --> 07:21:17.919
of my voice again. And even though you may want

1656
07:21:18.119 --> 07:21:23.040
to focus on my voice, you may also wish to

1657
07:21:25.560 --> 07:21:37.159
allow your mind to just drift naturally into that space

1658
07:21:37.439 --> 07:22:01.439
of comfort and safety. As you feel more comfort spreading

1659
07:22:01.799 --> 07:22:14.639
through your body like a warm blanket covering you Champlin,

1660
07:22:18.599 --> 07:22:36.680
keeping your body it just the perfect temperature, and even

1661
07:22:36.840 --> 07:22:48.840
if you can hear background sounds, they just don't seem

1662
07:22:49.000 --> 07:22:58.799
to matter anymore. There's that sense of.

1663
07:23:01.479 --> 07:23:18.319
Peace spreads through your mind like a gentle breeze, yet

1664
07:23:18.479 --> 07:23:30.959
strong enough to blow away all negativity, strong enough to

1665
07:23:34.400 --> 07:23:44.520
remove from your mind any anxiety or stress that was

1666
07:23:44.720 --> 07:23:59.720
there before, and blow away any other thoughts or feelings

1667
07:24:00.080 --> 07:24:11.479
stand just don't fit with the sense.

1668
07:24:18.639 --> 07:24:29.799
Relaxation that is filling your body.

1669
07:24:34.400 --> 07:24:35.319
And your mind.

1670
07:24:49.840 --> 07:24:55.599
And as you focus on your mind and countdown from

1671
07:24:56.400 --> 07:25:02.080
ten down to one, and with e number you hear,

1672
07:25:05.200 --> 07:25:33.720
your mind will become slightly more relaxed, just just slightly so,

1673
07:25:33.880 --> 07:25:40.919
from ten down to nine, just a slight movement. From

1674
07:25:41.119 --> 07:25:53.360
nine down to eight, just another small change in how

1675
07:25:53.520 --> 07:26:06.560
you feel. Eight to seven, that feeling is a gap,

1676
07:26:07.439 --> 07:26:13.000
almost like a gap that starts to get wider, the

1677
07:26:13.159 --> 07:26:21.400
gap between those feelings that you used to have in

1678
07:26:21.560 --> 07:26:28.959
your mind compared to the feelings you have that are

1679
07:26:29.119 --> 07:26:41.279
growing now, feelings of comfort and security and confidence, and

1680
07:26:41.439 --> 07:26:47.759
the gap becomes wider. Eight down to seven, seven down

1681
07:26:47.880 --> 07:26:56.400
to six, And when you get to five, your mind

1682
07:26:56.479 --> 07:27:09.880
will start to have a certain physical sensation, almost like

1683
07:27:10.040 --> 07:27:16.840
there's a magnet outside of your head sucking the tension

1684
07:27:17.040 --> 07:27:22.799
and the stress and any remaining feelings that you don't want,

1685
07:27:24.799 --> 07:27:33.840
sucking them out through your skull. And in down to

1686
07:27:34.119 --> 07:27:41.560
four you could start to really experience that sense of

1687
07:27:43.080 --> 07:27:53.599
not just emptiness, but space, a place full of fresh air,

1688
07:27:58.639 --> 07:28:05.439
place where you can stretch. It's almost as if as

1689
07:28:05.479 --> 07:28:10.639
you go down to four and three, your mind is expanding,

1690
07:28:11.279 --> 07:28:13.799
with this sense.

1691
07:28:16.439 --> 07:28:17.759
Of peace.

1692
07:28:19.119 --> 07:28:29.439
And tranquility growing as it moves down to When you

1693
07:28:29.520 --> 07:28:38.959
get to one, your mind just feels exactly how you

1694
07:28:39.279 --> 07:28:59.319
want to feel, almost perfect fearing, maybe a sensation that

1695
07:29:01.000 --> 07:29:10.360
you'd like to keep a place that's safe, where nothing

1696
07:29:13.919 --> 07:29:29.119
can affect you at all, and you can stay in

1697
07:29:29.240 --> 07:29:38.119
that that space of comfort and confidence, confident in your

1698
07:29:38.240 --> 07:29:46.400
own ability to create this space and this feeling of

1699
07:29:46.599 --> 07:29:55.319
comfort within your own mind just by counting ten down

1700
07:29:55.400 --> 07:30:03.759
to one. And this is something that you can do yourself.

1701
07:30:04.759 --> 07:30:11.840
When you're on your own, a time when you can

1702
07:30:11.959 --> 07:30:20.439
maybe sit down, maybe just for a few minutes, close

1703
07:30:20.520 --> 07:30:31.680
your eyes. It just counts slowly from ten down to one,

1704
07:30:36.159 --> 07:30:49.040
and we experience these feelings in your mind. And when

1705
07:30:49.080 --> 07:30:56.919
you feel that way in your mind, your body copies

1706
07:30:58.759 --> 07:31:09.520
your mind, and that feeling it's spread through your spine

1707
07:31:10.759 --> 07:31:15.680
and your nervous system into every part of your body,

1708
07:31:17.759 --> 07:31:31.919
travels through your blood stream, heathing and relaxing every particle

1709
07:31:32.080 --> 07:31:33.319
of your existence.

1710
07:31:46.000 --> 07:31:50.000
And we can we can practice this a few times

1711
07:31:54.720 --> 07:31:57.720
before the end of the recording, and then you can

1712
07:31:59.200 --> 07:32:05.279
practice on your own and each time you count from

1713
07:32:05.439 --> 07:32:07.720
ten about one.

1714
07:32:12.200 --> 07:32:25.119
The feelings of comfort, calmness, deep deep relaxation becomes stronger.

1715
07:32:25.799 --> 07:32:40.040
And deeper feeling your mind and your brain with these

1716
07:32:41.240 --> 07:32:49.319
positive chemicals that spread throughout your body, relaxing you.

1717
07:32:51.240 --> 07:32:52.439
So quickly.

1718
07:32:54.080 --> 07:33:03.959
Relaxing your whole body and mind, so very very easily,

1719
07:33:06.560 --> 07:33:18.919
just by counting from ten down to one. That's what

1720
07:33:19.000 --> 07:33:21.840
we're going to do it. Now, I'm going to count

1721
07:33:21.919 --> 07:33:26.319
from ten down to one. I'd like you to repeat

1722
07:33:26.479 --> 07:33:33.360
the number after me. So when I say ten, you

1723
07:33:33.439 --> 07:33:36.439
can just repeat to yourself.

1724
07:33:37.799 --> 07:33:38.040
Ten.

1725
07:33:43.639 --> 07:33:53.000
Just notice, be aware of how you feel in your

1726
07:33:53.119 --> 07:34:00.279
mind and your body, and when I say not nine,

1727
07:34:02.639 --> 07:34:18.200
you can repeat to yourself nine. Became noticing the increase

1728
07:34:18.560 --> 07:34:26.759
in comfort and calmness in your mind and in your body.

1729
07:34:32.759 --> 07:34:42.200
The same when I say eight, when I say seven, six,

1730
07:34:44.759 --> 07:34:59.040
when I say five, four, when I say three, two,

1731
07:35:03.439 --> 07:35:09.639
and lastly when I say one, you can repeat that number.

1732
07:35:17.119 --> 07:35:17.240
Now.

1733
07:35:17.360 --> 07:35:22.919
Of course, when you do this on your own without

1734
07:35:23.040 --> 07:35:28.040
listening to me, you can say the numbers or whatever

1735
07:35:29.639 --> 07:35:38.119
speed that you feel is necessary for you, so you

1736
07:35:38.240 --> 07:35:44.200
can adapt. So you feel you want to say the

1737
07:35:44.360 --> 07:35:51.919
numbers ten down to one faster than I do, then

1738
07:35:51.919 --> 07:35:54.840
you go ahead and do that. Or if you feel

1739
07:35:55.680 --> 07:35:58.799
when you do it yourself that you'd like to have

1740
07:35:59.319 --> 07:36:07.360
more more space between the numbers, maybe take a lot

1741
07:36:07.599 --> 07:36:15.159
longer to get from ten all the way down to one.

1742
07:36:19.400 --> 07:36:32.400
That's your choice. Also to do. So, I'm gonna count

1743
07:36:32.479 --> 07:36:40.880
from ten down to one, and when I get to one,

1744
07:36:42.200 --> 07:36:48.159
that will be the end of this recording, unless, of course,

1745
07:36:48.240 --> 07:36:52.360
you're listening with music, then the music will continue.

1746
07:37:12.720 --> 07:40:24.759
No. Eight US.

1747
07:41:31.919 --> 07:42:17.799
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven

1748
07:42:22.720 --> 07:43:09.520
ten nine eight, seven, six, five, four, three two one.

1749
07:43:17.919 --> 07:43:28.279
Now open your eyes, noticing how you physically feel having

1750
07:43:28.400 --> 07:43:36.000
counted down from twenty to one, allowing stress and tension

1751
07:43:36.479 --> 07:43:41.119
to leave through your fingertips and your toast. And as

1752
07:43:41.159 --> 07:43:45.880
you focus on your fingertips, maybe they feel a little

1753
07:43:45.919 --> 07:43:53.080
bit tingling, which is I suppose quite understanding considering the

1754
07:43:53.240 --> 07:44:04.080
tension has been exiting your body through your fingertips. So

1755
07:44:04.200 --> 07:44:06.680
now I'm going to count from twenty down to one again.

1756
07:44:07.159 --> 07:44:19.159
This time you feel relief of tension and stress, any anxiety.

1757
07:44:18.639 --> 07:44:19.279
That you may have.

1758
07:44:23.880 --> 07:44:32.279
Leaving through your stomach just leaving through your stomach, almost

1759
07:44:32.319 --> 07:44:38.080
as if it's just releasing the hole of your stomach.

1760
07:44:38.919 --> 07:44:43.759
You'll navel to just above your chest or below your chest,

1761
07:44:43.880 --> 07:44:48.439
rather so surrounding your belly button area. The whole area.

1762
07:44:50.560 --> 07:44:54.799
You can feel the tension of your body where it's

1763
07:44:54.880 --> 07:45:00.599
left just releasing from that area, and you may notice

1764
07:45:00.680 --> 07:45:05.919
that your stomach will become very relaxed as I countdown

1765
07:45:06.919 --> 07:46:35.880
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

1766
07:46:40.159 --> 07:46:45.759
Two what.

1767
07:46:50.840 --> 07:46:53.439
You can open your eyes again if you choose, or

1768
07:46:53.439 --> 07:46:57.040
you can just keep them closed because it feels relaxing.

1769
07:46:59.360 --> 07:47:04.479
Just notice saying your stomach feels I notice as your focus,

1770
07:47:04.759 --> 07:47:09.959
just do a little scan of your body. Just notice

1771
07:47:10.040 --> 07:47:23.080
how your body feels focusing upper body, bag, chest, stomach, legs, arms, hands, feet,

1772
07:47:26.119 --> 07:47:33.119
just noticing, and you know, you may start to film

1773
07:47:35.520 --> 07:47:39.759
more of a sense of tiredness, which maybe the reason

1774
07:47:40.479 --> 07:47:44.000
listening to this recording, because you.

1775
07:47:45.479 --> 07:47:45.840
Like to.

1776
07:47:47.479 --> 07:47:57.599
Let go completely of everything and drift off into a nice, natural,

1777
07:47:59.000 --> 07:48:14.040
calm accent sleep. So now we're going to focus on

1778
07:48:14.200 --> 07:48:20.959
your forehead, and if you choose, you can incorporate your

1779
07:48:21.080 --> 07:48:26.400
eyes in this focus as well. Your forehead and your eyes.

1780
07:48:28.479 --> 07:48:32.880
It's that whole area basically almost as if you were

1781
07:48:32.959 --> 07:48:36.919
wearing a mask, you know, like a I don't know,

1782
07:48:36.959 --> 07:48:43.560
a batman mask or something, or I'm trying to sorrow

1783
07:48:43.759 --> 07:48:45.799
or something you know, the kind of mask that covers

1784
07:48:45.840 --> 07:48:48.919
your eyes but also covers quite a lot of the forehead.

1785
07:48:52.799 --> 07:48:55.840
Focusing on that area, because that's the area that we're

1786
07:48:55.880 --> 07:49:02.799
now going to release tension, stress from your mind, your brain,

1787
07:49:03.119 --> 07:49:06.680
from your mind, and any tension that you may have

1788
07:49:06.959 --> 07:49:13.000
remain your face, in your neck, your jaw, in your eyes,

1789
07:49:13.880 --> 07:49:20.560
your forehead, or your scalp. So basically any tension within

1790
07:49:20.680 --> 07:49:29.240
your head area, including your mind and your brain, that's

1791
07:49:29.319 --> 07:49:33.599
going to be released through your forehead and your eyes.

1792
07:49:37.560 --> 07:49:41.319
As I count down again from twenty down to one

1793
07:49:43.799 --> 07:51:10.479
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, five, war.

1794
07:51:14.400 --> 07:51:24.279
Three, What.

1795
07:51:32.799 --> 07:51:40.840
Noticing as you scan your face with jaw, your eyes,

1796
07:51:42.200 --> 07:51:51.200
your cheap bones, your ears, your forehead, your scalp, your neck,

1797
07:51:52.680 --> 07:51:56.680
back of your neck, front of your neck, the side

1798
07:51:56.799 --> 07:52:07.479
of your neck, and your throat. Noticing being aware of

1799
07:52:07.720 --> 07:52:18.680
the comfort increased in the relaxation, not just in your

1800
07:52:18.880 --> 07:52:24.240
head and neck and mind, also the rest of your body.

1801
07:52:29.520 --> 07:52:35.400
Just notice how loose and calm you film, and how

1802
07:52:35.599 --> 07:52:39.919
easily it is to just let go.

1803
07:52:42.720 --> 07:52:58.439
Completely, let go completely, how easily.

1804
07:53:06.279 --> 07:53:09.279
So what I'm going to do now is I wanted

1805
07:53:09.319 --> 07:53:17.040
to focus on the top of your head, and we're

1806
07:53:17.080 --> 07:53:25.840
going to allow every last piece of tension or stress,

1807
07:53:26.040 --> 07:53:31.759
the wine be lingering or hiding in your body or

1808
07:53:31.959 --> 07:53:33.119
mind my.

1809
07:53:33.319 --> 07:53:35.479
Head, to just.

1810
07:53:37.200 --> 07:53:44.080
Be sucked out on the top of your head and released.

1811
07:53:47.360 --> 07:53:48.000
Into the air.

1812
07:53:49.080 --> 07:53:54.599
I want sucked down into the clouds. Let you a

1813
07:53:54.680 --> 07:54:00.759
big cloud above your head, almost like a whirlpool. This

1814
07:54:01.000 --> 07:54:05.520
is gonna suck that tension out of the top of

1815
07:54:05.639 --> 07:54:09.639
your head. Just take her away.

1816
07:54:11.759 --> 07:54:11.959
Good.

1817
07:54:14.959 --> 07:54:18.720
Let to focus. Imagine an opening at the top of

1818
07:54:18.799 --> 07:54:25.560
your head with a tension and stress and any remaining issues,

1819
07:54:25.799 --> 07:54:29.560
maybe worries of concerns that are not used to you.

1820
07:54:29.720 --> 07:54:33.479
Now you can all be sucked down at the top

1821
07:54:33.520 --> 07:54:40.400
of your head and taken away. As I count down again,

1822
07:54:41.080 --> 07:55:09.240
I'm twenty down to one now twenty or ninety eighteen, seventeen,

1823
07:55:14.639 --> 07:56:35.439
sixty fifty, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1824
07:56:45.319 --> 07:57:11.959
one three. Noticing how you feel, how relaxed and calm

1825
07:57:13.959 --> 07:57:28.279
you physically and mentally feel right now, how peaceful your

1826
07:57:28.560 --> 07:57:34.840
mind feels. It feels so nice to just let go,

1827
07:57:37.119 --> 07:57:46.400
to give yourself some space to breathe, easily to think calmly,

1828
07:57:51.520 --> 07:57:56.639
just to take a break from all that pointless worry

1829
07:57:58.159 --> 07:58:02.479
concerns about things that you don't need to think about

1830
07:58:05.680 --> 07:58:13.040
right now, because this is your time to let go.

1831
07:58:14.400 --> 07:58:24.159
This is your space to enjoy feeling deeply relaxed, peaceful

1832
07:58:24.279 --> 07:58:31.560
in your mind, relaxed in your body. They can feel

1833
07:58:32.119 --> 07:58:41.919
so good, so nice to just not have to do anything,

1834
07:58:44.240 --> 07:58:53.159
to be able to really enjoy that serenity that comes

1835
07:58:54.720 --> 07:59:07.799
of letting go completely, that peacefulness that comes with being

1836
07:59:08.439 --> 07:59:19.720
in this peaceful space. And you can keep this sense

1837
07:59:19.919 --> 07:59:31.799
of calmness for as long as you choose. If you

1838
07:59:32.040 --> 07:59:38.720
choose to drift off into a deep, healing, natural sleep,

1839
07:59:40.000 --> 07:59:46.680
then you can do that. It's completely up to you,

1840
07:59:51.479 --> 07:59:56.200
and you can keep this feeling of calmness physically and

1841
07:59:56.319 --> 08:00:04.680
in your mind for long each use to feel completely relaxed,

1842
08:00:10.400 --> 08:00:19.200
completely relax And I'd like you to make up your

1843
08:00:19.400 --> 08:00:32.080
mind that you're going to relax, and I want to

1844
08:00:32.159 --> 08:00:35.560
explore that with you. What it feels like when you

1845
08:00:35.720 --> 08:00:44.799
actually decide that you're going to relax, not forcing yourself,

1846
08:00:44.919 --> 08:00:51.080
but giving yourself that. I guess it is a command, really,

1847
08:00:51.159 --> 08:00:58.080
isn't it when you're telling yourself relax in a gentle

1848
08:00:58.200 --> 08:01:05.240
but firm way that only you can really tell yourself

1849
08:01:05.680 --> 08:01:08.560
in that way. You can't only have someone else saying

1850
08:01:08.599 --> 08:01:13.479
to you and now it relax, relax, you know, and

1851
08:01:14.639 --> 08:01:16.919
it needs to be gentle. But you can't someone else

1852
08:01:16.959 --> 08:01:25.040
can't really have the same the same kind of influence

1853
08:01:26.200 --> 08:01:34.360
or power that you have over your own physicality, over

1854
08:01:34.560 --> 08:01:43.799
how you feel, because when you say it to yourself,

1855
08:01:45.080 --> 08:01:52.040
it means more. It's personal, and your brain and your

1856
08:01:52.479 --> 08:01:57.200
unconscious mind and your body listens to what you say.

1857
08:01:59.479 --> 08:02:02.959
So for example, we'll test it out and do a

1858
08:02:03.000 --> 08:02:06.959
little test, a few little tests along the way, and

1859
08:02:07.080 --> 08:02:12.040
you can get more of an idea of the force,

1860
08:02:13.000 --> 08:02:19.720
a positive force that you can have in creating a

1861
08:02:19.919 --> 08:02:23.880
sense of comfort and relaxation in your body and your

1862
08:02:23.959 --> 08:02:33.279
mind quite quickly just by you telling yourself to relax.

1863
08:02:37.919 --> 08:02:41.560
So I'm going to start byle's focus on your hands.

1864
08:02:45.200 --> 08:02:47.360
So focus on your hands and just tell your hands

1865
08:02:47.759 --> 08:02:53.680
to relax, and just say relax. As you focus on

1866
08:02:53.799 --> 08:03:00.759
your hands, you could say my hands are relaxed, or

1867
08:03:00.799 --> 08:03:04.959
I want my hands to relax. I think if you

1868
08:03:05.040 --> 08:03:11.880
actually do it directly by focusing and imagining that your

1869
08:03:12.000 --> 08:03:15.840
hands can hear what you're saying. You know, they've got

1870
08:03:15.880 --> 08:03:16.479
little ears.

1871
08:03:17.279 --> 08:03:18.159
This is a little weird.

1872
08:03:20.720 --> 08:03:31.639
So talking to your hands and just say relax. Noticing

1873
08:03:37.759 --> 08:03:52.880
now your hands start to relax. Now focus on your

1874
08:03:52.959 --> 08:03:57.080
eyes and tell your eyes to relax. You just saying

1875
08:03:57.159 --> 08:04:04.240
the same word relax, and find the right tone for you.

1876
08:04:06.799 --> 08:04:11.200
You know, I might say relax, but you you might

1877
08:04:11.319 --> 08:04:18.680
say relax or relax. You know, you might say it

1878
08:04:18.799 --> 08:04:26.400
differently to yourself, and that's important for you to gauge

1879
08:04:26.680 --> 08:04:31.479
what feels the right for you. To just tell your

1880
08:04:31.680 --> 08:04:37.240
eyes to relax, whilst focusing on your eyes, your eyelids,

1881
08:04:37.400 --> 08:04:42.759
the muscles around your eyes, your eyebrows, and just tell

1882
08:04:42.880 --> 08:05:18.000
your eyes directly relax now. Now I just did that myself,

1883
08:05:18.360 --> 08:05:28.159
And sometimes you may feel that you need a bit

1884
08:05:28.279 --> 08:05:34.000
more time for the different parts to relax, you know,

1885
08:05:34.119 --> 08:05:38.599
because I started talking again and maybe that part hasn't

1886
08:05:38.680 --> 08:05:41.919
relaxed fully. But what will happen is it will just

1887
08:05:42.000 --> 08:05:46.799
continue to relax even though I'm talking. That's happened with

1888
08:05:47.000 --> 08:05:54.360
my eyes. Something else I noticed is when I started

1889
08:05:54.439 --> 08:05:58.479
focusing on my eyes, they actually almost became They got

1890
08:05:58.560 --> 08:06:01.479
worse before they got better in a way. So I

1891
08:06:01.560 --> 08:06:06.240
felt a degree of tension growing in my eyes and

1892
08:06:06.360 --> 08:06:10.799
then disappearing. So I think what that was really was

1893
08:06:10.919 --> 08:06:16.919
just me becoming more aware of the tension that was

1894
08:06:16.959 --> 08:06:21.520
already there that I wasn't. I wasn't focused on it before,

1895
08:06:22.799 --> 08:06:30.880
so I wasn't really acknowledging it or really conscious to

1896
08:06:31.119 --> 08:06:44.200
those feelings. Yeah, my eyes is still continuing to relax,

1897
08:06:44.840 --> 08:06:50.520
as well as my hands. Actually, my hands have got

1898
08:06:50.560 --> 08:06:56.759
a certain kind of energy, like not buzzing, but I

1899
08:06:56.840 --> 08:07:01.919
can kind of feel a degree of energy in my hands.

1900
08:07:05.159 --> 08:07:09.880
Maybe that's where the tension is being released. Maybe that's

1901
08:07:09.919 --> 08:07:19.200
the cause in that the next part, I think we

1902
08:07:19.240 --> 08:07:21.840
should focus on the back of the neck. That's the

1903
08:07:21.919 --> 08:07:26.840
part which quite often, well for me, holds tension. I

1904
08:07:26.880 --> 08:07:29.919
don't know about for yourself, but I think it's quite

1905
08:07:31.000 --> 08:07:38.200
a standard place where tension is sometimes held. So, and

1906
08:07:38.520 --> 08:07:41.439
I'm doing exactly what you're doing as you do it

1907
08:07:41.520 --> 08:07:45.479
as well, so I'm telling my body parts to relax

1908
08:07:45.599 --> 08:07:48.439
as well. So if you tell your neck the back

1909
08:07:48.520 --> 08:07:51.000
of your neck, focus on the back of your neck

1910
08:07:51.159 --> 08:07:58.119
and just say relax in your own words, in your

1911
08:07:58.159 --> 08:08:01.799
own tone, in your own voice. You can say out loud,

1912
08:08:01.919 --> 08:08:06.080
or you can just say it to yourself internally, but

1913
08:08:06.240 --> 08:08:10.840
you're focusing and you're saying it literally to the back

1914
08:08:10.919 --> 08:08:13.639
of your neck, as if the back of your neck

1915
08:08:13.799 --> 08:08:20.400
can actually hear what you're saying. So do that now,

1916
08:08:20.639 --> 08:08:24.880
just say it relax so back of your neck and

1917
08:08:25.000 --> 08:09:06.560
I'll do the same. Now, what I noticed, and you

1918
08:09:06.799 --> 08:09:11.400
may have had similar thing is, even though I was

1919
08:09:11.520 --> 08:09:20.119
focusing on the back of my neck, other parts started

1920
08:09:20.200 --> 08:09:26.439
to I don't know, showed themselves to me, or maybe

1921
08:09:26.639 --> 08:09:29.279
because they want to be relaxed as well. But I

1922
08:09:29.400 --> 08:09:33.520
started noticing the feelings in my shoulders, tension in my

1923
08:09:33.639 --> 08:09:39.680
shoulders and in my upper back. Whether that was because

1924
08:09:41.080 --> 08:09:45.520
my back of my neck was saying I'm pretty much okay.

1925
08:09:47.159 --> 08:09:56.439
It's the other parts that need attention, But my low

1926
08:09:57.159 --> 08:10:00.759
back of my neck is still relaxing. But I just

1927
08:10:00.880 --> 08:10:07.479
became more aware of other parts that needed attention. Now,

1928
08:10:07.560 --> 08:10:12.479
this might happen and it's not. It doesn't mean that

1929
08:10:12.560 --> 08:10:17.080
it's going wrong. It just means you're being notified of

1930
08:10:18.080 --> 08:10:25.840
more places that also want to feel relaxed. So I'm

1931
08:10:25.919 --> 08:10:28.240
going to focus on my upper back.

1932
08:10:29.560 --> 08:10:30.720
So you can do the same.

1933
08:10:32.520 --> 08:10:37.119
Even if you don't have any feelings of tension that

1934
08:10:37.240 --> 08:10:41.799
are obvious. In your other back. You just focus on

1935
08:10:41.919 --> 08:10:47.360
your back and the whole area from the shoulder blades

1936
08:10:47.520 --> 08:10:52.119
down to the middle of your back and your spine.

1937
08:10:53.599 --> 08:11:01.400
And with me, it's more the shoulder blades more. Yeah,

1938
08:11:01.479 --> 08:11:08.360
that's the parts that really sort of given me that,

1939
08:11:08.599 --> 08:11:12.880
not that it needs relax in the sounds, Gonna ask

1940
08:11:13.000 --> 08:11:16.279
that part to relax, and you can do the same.

1941
08:11:16.360 --> 08:11:43.119
Now relax up the back. There's something strange happened there,

1942
08:11:43.599 --> 08:11:46.240
And this often happens.

1943
08:11:46.319 --> 08:11:47.200
I've been doing this for.

1944
08:11:50.119 --> 08:11:56.880
Sixteen years or something, and often I'm want surprised but

1945
08:11:57.560 --> 08:12:03.959
amazed really that there can be a feeling. So when

1946
08:12:04.040 --> 08:12:07.319
I was focusing on the back of my neck, my

1947
08:12:07.439 --> 08:12:12.200
upper back was starting to feel quite stressed and in

1948
08:12:12.439 --> 08:12:17.919
need of attention. As soon as I started talking to

1949
08:12:18.080 --> 08:12:22.759
you about my upper back and talking about, you know,

1950
08:12:23.279 --> 08:12:28.240
getting ready to ask the upper back to relax, why

1951
08:12:28.360 --> 08:12:34.000
the back already started to relax. It's almost as if

1952
08:12:34.040 --> 08:12:39.639
it doesn't need to hear the words, just needs attention,

1953
08:12:44.439 --> 08:12:56.479
just needs to be noticed. That is something that often

1954
08:12:56.680 --> 08:13:03.680
happens in this type of situation is when you start

1955
08:13:04.720 --> 08:13:09.720
to relax a couple of parts of your body, as

1956
08:13:09.799 --> 08:13:16.159
we've done with our hands, our eyes and eyelids, and

1957
08:13:16.439 --> 08:13:25.159
now back of the neck, top of the back, up

1958
08:13:25.240 --> 08:13:28.639
a bank. The rest of the body seems to just

1959
08:13:30.040 --> 08:13:39.880
take notice and decide in its own way to start relaxing.

1960
08:13:41.720 --> 08:13:47.119
Other parts of your body start to just become looser.

1961
08:13:51.880 --> 08:13:54.639
I suppose it's kind of like a bit of an avalanche.

1962
08:13:54.840 --> 08:13:59.880
You know, a little ball starts rolling before you know it.

1963
08:14:00.080 --> 08:14:03.279
The whole of your body is completely relaxed and can't

1964
08:14:12.439 --> 08:14:20.040
And if you focus on your face, you focus on

1965
08:14:20.119 --> 08:14:28.759
your eyes, your eyelids, your eyebrows, and the muscles around

1966
08:14:28.840 --> 08:14:38.360
your eyes. Maybe you start to notice that your forehead

1967
08:14:38.680 --> 08:14:43.319
is more relaxed than it was. Maybe your face is

1968
08:14:43.439 --> 08:14:50.119
more relaxed. I would say my entire face is a

1969
08:14:50.200 --> 08:15:03.599
lot more relaxed than it was. So you're going to

1970
08:15:03.680 --> 08:15:11.319
focus now on your shoulders again, just like before. Just

1971
08:15:11.479 --> 08:15:15.439
tell your shoulders and you can do them individually. You

1972
08:15:15.520 --> 08:15:19.360
can do the right shoulder and left shoulder. I just

1973
08:15:19.520 --> 08:15:23.720
didn't do both at the same time. And just tell

1974
08:15:24.080 --> 08:15:27.040
your shoulders as you focus on them in your mind,

1975
08:15:28.439 --> 08:15:33.360
focus on them and they feel maybe you can see

1976
08:15:33.439 --> 08:15:43.639
them in your mind's eye. Just tell your shoulders to

1977
08:15:43.759 --> 08:16:35.040
relax as nice as they relax. But do you notice,

1978
08:16:37.720 --> 08:16:44.639
especially with my back, is the connection between the different parts,

1979
08:16:46.159 --> 08:16:55.880
the back, the shoulders, the neck being all connected and

1980
08:16:56.119 --> 08:17:02.680
being such a large part of your body, it's almost

1981
08:17:02.759 --> 08:17:11.080
hard to separate them from each other. And my lower

1982
08:17:11.159 --> 08:17:13.200
back is starting to relax on its own.

1983
08:17:19.400 --> 08:17:20.520
Maybe I'm going too.

1984
08:17:20.560 --> 08:17:26.520
Slow and that could be an issue because we all

1985
08:17:26.599 --> 08:17:32.959
go at different speeds. And the idea of the beginning

1986
08:17:33.080 --> 08:17:35.400
of this recording was for you to be able to

1987
08:17:35.639 --> 08:17:52.000
just say to yourself, relax without focusing on any particular

1988
08:17:52.240 --> 08:17:58.000
part of your body. Because when you know that, taving

1989
08:17:58.080 --> 08:18:10.200
your hands to relax and your hand relax, you tell

1990
08:18:10.279 --> 08:18:17.319
your eyelids and your eyes and muscles around your eyes

1991
08:18:18.599 --> 08:18:32.319
and your eyebrows to relax, and they relax. You tell

1992
08:18:32.560 --> 08:18:44.360
the back of your neck to relax, and it relaxes.

1993
08:18:52.360 --> 08:19:19.880
You tell your upper back to relax, they relaxes. You

1994
08:19:20.040 --> 08:19:21.799
tell your shoulders.

1995
08:19:23.080 --> 08:19:35.240
To relax, they relax.

1996
08:19:59.119 --> 08:20:03.840
Teld your hands to relax, they relaxed, and they continued

1997
08:20:05.639 --> 08:20:17.159
to relax. When you told your eyelids, the muscles around

1998
08:20:17.200 --> 08:20:24.240
your eyes, your eyebrows to relax, they relaxed.

1999
08:20:27.240 --> 08:20:29.159
And continued.

2000
08:20:30.000 --> 08:20:38.759
To relax. When you told the back of your neck,

2001
08:20:40.119 --> 08:20:45.919
broke on the back of your neck and told it

2002
08:20:46.080 --> 08:21:05.599
to relax. They relaxed and continued to relax. When you

2003
08:21:05.759 --> 08:21:15.880
told your upper back to relax, he relaxed and continued

2004
08:21:18.400 --> 08:21:32.159
to relax. That's with your shoulders. He told your shoulders

2005
08:21:32.279 --> 08:21:32.919
to relax.

2006
08:21:33.279 --> 08:21:33.880
In your.

2007
08:21:36.520 --> 08:21:38.240
Shoulders relaxed and.

2008
08:21:39.279 --> 08:21:40.159
Ten years.

2009
08:21:44.880 --> 08:21:45.599
To relax.

2010
08:21:51.279 --> 08:21:56.200
And it's not just that, It's.

2011
08:21:58.919 --> 08:22:03.319
That the rest of your body has also been listening,

2012
08:22:05.000 --> 08:22:11.080
and their relaxation has been spreading. So from your eyes,

2013
08:22:11.439 --> 08:22:18.840
the relaxation spread to your forehead, around your face, into

2014
08:22:18.919 --> 08:22:32.799
your skin, into your jaw, into the fronts and sides

2015
08:22:32.880 --> 08:22:37.000
of your neck, all the way down your chest and

2016
08:22:37.200 --> 08:22:51.479
stuff your relaxed hands and shoulders. Me tup through your arms,

2017
08:22:52.159 --> 08:23:04.360
relaxing the forearms, your upper arms, elbows, your let you go,

2018
08:23:12.000 --> 08:23:21.799
your lower back, your hips, buttocks, rye or just start

2019
08:23:21.959 --> 08:23:30.759
to relegs with tin in more comfort. Spreading through your legs,

2020
08:23:35.919 --> 08:23:45.159
are way down your ankles, the tops of your feet,

2021
08:23:46.279 --> 08:23:51.360
the sight of your feet, and the bottoms of your feet.

2022
08:23:55.159 --> 08:24:14.279
Real lexing. Thank you toes each ton relaxing, Come pa.

2023
08:24:26.759 --> 08:24:44.520
And if your body relaxes more, your mind becomes slower, peaceful,

2024
08:24:52.200 --> 08:25:07.360
to the point where if you choose to force easy,

2025
08:25:08.040 --> 08:25:23.360
do that easy, do it the way. Because there's nothing

2026
08:25:23.479 --> 08:25:38.759
going on in your mind. Your praise is peaceful, your

2027
08:25:38.840 --> 08:25:41.040
body con teens.

2028
08:25:44.479 --> 08:25:45.119
To rise.

2029
08:26:08.919 --> 08:26:15.000
And with that connection between your body relaxing, the word

2030
08:26:16.319 --> 08:26:28.759
do you say to yourself relax means that you don't

2031
08:26:29.000 --> 08:26:35.400
need to focus on just one part. You can just

2032
08:26:35.639 --> 08:26:53.279
focus on your entire body saying the powerful word relax.

2033
08:27:03.000 --> 08:27:03.720
And there's.

2034
08:27:05.560 --> 08:27:08.919
Those familiar.

2035
08:27:09.959 --> 08:27:25.919
Sensations of comfort spreading throughout your body, loosening and calming

2036
08:27:28.400 --> 08:27:44.799
and heathing every part to your body, heathing, relaxed.

2037
08:27:59.400 --> 08:28:03.200
So little we need to do now one is just.

2038
08:28:05.000 --> 08:28:24.159
Tell yourself relax, eating completely.

2039
08:28:25.159 --> 08:28:40.279
Cool, so relaxed.

2040
08:28:43.959 --> 08:30:09.319
Starting down with number twenty nineteen eighty seventy sixty fifty four.

2041
08:30:39.720 --> 08:31:15.040
Eight well.

2042
08:32:57.360 --> 08:35:40.759
Ch eight.

2043
08:36:01.360 --> 08:38:17.799
Us ups us us.

2044
08:37:57.040 --> 08:40:25.400
Us L.

2045
08:42:33.799 --> 08:42:55.040
One two counted down from ten to one ten nine

2046
08:42:56.720 --> 08:43:05.400
eight six.

2047
08:43:04.799 --> 08:43:07.880
Five four.

2048
08:43:10.599 --> 08:43:14.159
Three two.

2049
08:43:16.639 --> 08:43:16.880
One.

2050
08:43:23.919 --> 08:43:26.799
And maybe that was a bit too quick in order

2051
08:43:26.880 --> 08:43:27.479
to relax.

2052
08:43:28.759 --> 08:43:29.439
Maybe it's a bit.

2053
08:43:29.400 --> 08:43:35.880
Too fast for you to notice the calming of your body,

2054
08:43:39.119 --> 08:43:43.680
maybe even a little bit of pressure there, Like you'll

2055
08:43:43.759 --> 08:43:45.840
count it down from ten to one. What do you

2056
08:43:45.959 --> 08:43:46.959
expect me to do?

2057
08:43:47.279 --> 08:43:47.479
Man?

2058
08:43:48.400 --> 08:43:52.080
Expect me to stick go with floppy just because you're

2059
08:43:52.200 --> 08:44:01.560
counting down. If you try it again, but this time,

2060
08:44:01.639 --> 08:44:08.040
I go this slower this time, and you focus on

2061
08:44:08.919 --> 08:44:13.240
the whole of your body before we focus on your legs.

2062
08:44:15.680 --> 08:44:24.840
Just notice how your body does start to feel more

2063
08:44:25.279 --> 08:44:34.840
relaxed with every number that I count down.

2064
08:44:38.159 --> 08:44:44.560
Ten nine.

2065
08:44:49.840 --> 08:46:19.200
At eight, seven, six, five, four, three, one, And just

2066
08:46:19.439 --> 08:46:25.360
notice how how you feel generally, how your body feels.

2067
08:46:32.000 --> 08:46:39.759
It's not necessarily even about yea counting down from ten

2068
08:46:39.880 --> 08:46:48.639
to one. It's that space that you have, that body

2069
08:46:49.840 --> 08:47:11.040
space between being active physically or mentally, just sitting or

2070
08:47:11.200 --> 08:47:17.000
lying down, just being there, not doing anything, not saying anything,

2071
08:47:17.159 --> 08:47:23.759
nor deeding to think about anything. So it opens up

2072
08:47:23.799 --> 08:47:28.240
a space, you know, a bit of a space, the gap.

2073
08:47:34.479 --> 08:47:38.040
And the more I camped down for the tental one,

2074
08:47:39.200 --> 08:47:47.279
the bigger that gap becomes. So there's that gap of calmness,

2075
08:47:48.759 --> 08:48:03.680
of comfort, relaxation. It's a nice feeling, yeah, And it

2076
08:48:03.959 --> 08:48:15.840
moves those stresses or discomforts physically or emotionally, moves them away.

2077
08:48:22.639 --> 08:48:35.240
Allows you to just slow down, someone to count.

2078
08:48:35.000 --> 08:48:41.639
Again from ten down to one, and notice that gap widening,

2079
08:48:43.840 --> 08:48:48.279
the gap, And as it widens, it's almost like the.

2080
08:48:50.000 --> 08:49:08.439
Stress and attention falls into the gap, gives you that distance,

2081
08:49:10.439 --> 08:49:11.240
that space.

2082
08:49:13.599 --> 08:49:19.000
Now ten.

2083
08:49:23.439 --> 08:51:20.400
Nine eight, seven, six, five four three one. And how

2084
08:51:20.520 --> 08:51:40.360
did you body you feel now? Can you notice that?

2085
08:51:41.360 --> 08:51:55.400
Do you feel in calmer? Are you feeling more relaxed

2086
08:52:17.919 --> 08:52:22.240
as we now focus on your legs, just your legs.

2087
08:52:38.279 --> 08:52:58.400
You're just gonna start with focusing on your thighs. Of course,

2088
08:52:58.520 --> 08:53:03.400
it's not the most exciting thing to be doing, because

2089
08:53:06.840 --> 08:53:09.680
I'm sure like most of your body is not not

2090
08:53:09.880 --> 08:53:22.200
going on right now. Just focusing on the whole of

2091
08:53:22.279 --> 08:53:28.720
your thighs, the tops of your thighs, the sides of

2092
08:53:28.840 --> 08:53:35.680
your thighs, the bottoms of your thighs, the outer thighs

2093
08:53:35.799 --> 08:53:40.840
and inner thighs, basically the whole of your thigh that

2094
08:53:41.119 --> 08:53:49.959
leads into your hip and it goes down to your

2095
08:53:52.040 --> 08:54:03.919
knee joints. Now, this is a big area. It's a

2096
08:54:04.040 --> 08:54:10.840
very heavy area. It's very strong, probably the strongest muscles

2097
08:54:10.919 --> 08:54:13.200
in your body or in your thighs.

2098
08:54:23.360 --> 08:54:24.240
But I don't think we.

2099
08:54:26.040 --> 08:54:38.599
Perhaps would give enough attention to our thighs. Perhaps we

2100
08:54:38.759 --> 08:54:49.360
don't acknowledge how important our thighs are to our lives,

2101
08:55:00.880 --> 08:55:10.279
how much they actually do for us all through our lives.

2102
08:55:18.119 --> 08:55:23.439
It may seem sound really weird, but I think that

2103
08:55:23.639 --> 08:55:31.520
all of our body parts, especially our thighs, need some TLC,

2104
08:55:34.840 --> 08:55:44.959
a bit of love shown, a bit of the acknowledgement

2105
08:55:47.680 --> 08:56:03.360
thank you, gratitude for our thighs do for us. And

2106
08:56:03.479 --> 08:56:09.360
I know this may sound a bit strange. Maybe you think,

2107
08:56:09.799 --> 08:56:12.720
why am I Surely I should be able in the

2108
08:56:12.799 --> 08:56:21.319
garden hugging a tree or something. Oh it's hard to

2109
08:56:21.400 --> 08:56:24.599
set a microphone up on a tree. That's why I'm

2110
08:56:24.639 --> 08:56:27.479
doing this indoors. Otherwise I would be outside hugging a tree.

2111
08:56:28.680 --> 08:56:30.639
Now I can't see the television from the tree.

2112
08:56:37.479 --> 08:56:39.119
You move down to your knees.

2113
08:56:40.680 --> 08:56:48.560
Gain such an important part, and I think we don't

2114
08:56:48.680 --> 08:56:56.520
necessarily I'll speak for myself here, I don't necessarily appreciate

2115
08:56:58.319 --> 08:57:03.240
all that my needs to do for me until I

2116
08:57:03.360 --> 08:57:06.919
have a problem with my knee. Occasionally, if I were,

2117
08:57:08.479 --> 08:57:12.439
maybe i'll bash it or it's aching for some reason.

2118
08:57:14.200 --> 08:57:20.360
It's then that I realize how much it does. You know,

2119
08:57:20.479 --> 08:57:26.439
the benefit of being able to use my legs without

2120
08:57:28.200 --> 08:57:35.439
any kind of physical discomfort is a beautiful thing that's

2121
08:57:35.680 --> 08:57:44.040
possibly not appreciated until it's temporarily removed. You know, that's comfort.

2122
08:57:48.159 --> 08:57:52.759
But as you focus on your knees, regardless of how

2123
08:57:52.840 --> 08:57:59.840
your niece feel, you can have that sense of throughout

2124
08:57:59.880 --> 08:58:00.159
it to.

2125
08:58:01.880 --> 08:58:04.439
And love to your knees for all that they do

2126
08:58:04.680 --> 08:58:15.880
for you, And you can.

2127
08:58:15.840 --> 08:58:20.319
Still have that attention on your thighs. Maybe notice how

2128
08:58:20.400 --> 08:58:29.639
your thighs feel, Maybe you've noticed that they are relaxing

2129
08:58:32.279 --> 08:58:45.319
more deeply as you focus now on the bottoms of

2130
08:58:45.400 --> 08:58:49.720
your legs, your sins, and your calf muscles and the

2131
08:58:49.799 --> 08:58:57.479
bones between your knees and your feet incorporate, and of

2132
08:58:57.599 --> 08:59:02.119
course your ankles so important.

2133
08:59:07.520 --> 08:59:08.520
Can anyone that's.

2134
08:59:08.400 --> 08:59:14.479
Had even like the slightest sprain of an ankle knows

2135
08:59:14.720 --> 08:59:26.680
how how much we take our ankles for granted. And

2136
08:59:26.799 --> 08:59:29.080
it's kind of strange in a way when you think that.

2137
08:59:31.639 --> 08:59:35.599
You know, logically, our wrists are a lot thinner than

2138
08:59:35.759 --> 08:59:39.840
the rest of our arms, which is okay, it doesn't

2139
08:59:40.360 --> 08:59:43.400
I can't see any problem with that, you know, just

2140
08:59:43.520 --> 08:59:51.279
picking stuff up back ankles so much thinner than the

2141
08:59:51.319 --> 09:00:00.360
rest of our legs, and from the physics percific, active

2142
09:00:01.560 --> 09:00:05.759
or logical, even it doesn't really make sense that all

2143
09:00:05.880 --> 09:00:14.599
this weight will ultimately be resting on your ankles then

2144
09:00:14.720 --> 09:00:27.840
leading to your feet. A thin area, thin bone. Yeah,

2145
09:00:27.919 --> 09:00:33.599
it does so much great work. Supports us, supports our

2146
09:00:33.720 --> 09:00:45.599
body for a lifetime, helps us to balance, helps you

2147
09:00:45.759 --> 09:00:59.040
to get around and be mobile. And there's the calf muscles.

2148
09:00:59.080 --> 09:01:06.720
Of course, when I was younger, I couldn't see the

2149
09:01:06.799 --> 09:01:11.880
point in calf muscles. Didn't seem to do anything. Okay,

2150
09:01:13.000 --> 09:01:16.520
if I walked around on tiptoes, then my calf muscles

2151
09:01:16.599 --> 09:01:20.080
get some work. But of course that's not true. The

2152
09:01:20.200 --> 09:01:24.599
calf muscles are being used whenever we use their legs

2153
09:01:30.200 --> 09:01:42.799
and your shins there to protect your lower legs, shaped

2154
09:01:42.880 --> 09:01:47.560
in a way almost as a protector of a bone,

2155
09:01:55.159 --> 09:01:58.279
leading of course to your ankles.

2156
09:02:01.680 --> 09:02:02.360
In your feet.

2157
09:02:07.119 --> 09:02:09.080
I'm not going to focus on your feet. I'm just

2158
09:02:09.159 --> 09:02:15.680
going to focus on the legs. I realize now that

2159
09:02:15.840 --> 09:02:20.240
I've mentioned your feet, it could be focuses on them anyway,

2160
09:02:20.759 --> 09:02:23.319
So maybe I should focus on your feet a little bit.

2161
09:02:27.360 --> 09:02:31.799
You can have them in your awareness the same as

2162
09:02:31.880 --> 09:02:34.840
you have your thighs in your awareness.

2163
09:02:35.680 --> 09:02:36.919
Even though we haven't.

2164
09:02:36.680 --> 09:02:42.439
Been focusing on your thighs a few minutes and you're

2165
09:02:42.520 --> 09:02:56.919
focusing on your ankles, it's still that sensation of comfort

2166
09:02:59.639 --> 09:03:11.599
in your thighs and miss that movement of energy because

2167
09:03:11.639 --> 09:03:18.599
the thighs hold lots of different sensations. Of course, there's

2168
09:03:18.639 --> 09:03:23.400
the muscles, the big strong muscles that we have in

2169
09:03:23.479 --> 09:03:37.279
our thighs, but the skin on the outside of the thighs,

2170
09:03:38.319 --> 09:03:42.759
as in the outside of all of our body, it

2171
09:03:42.880 --> 09:03:54.439
can be very sensitive, sensitive to the touch, sensitive to temperature.

2172
09:04:01.000 --> 09:04:08.520
And inside your thighs the bones, there's the muscle, there's

2173
09:04:08.599 --> 09:04:13.639
the blood, vessels, the arch trees, all this stuff that's

2174
09:04:13.919 --> 09:04:22.599
inside your thighs. And I guess sometimes it'd be nice

2175
09:04:22.599 --> 09:04:26.919
if you could actually put your fingers inside your thighs

2176
09:04:27.560 --> 09:04:32.720
and message. So if you can message on the outside,

2177
09:04:33.000 --> 09:04:36.599
because and to be able to get deep into the muscles,

2178
09:04:37.639 --> 09:04:42.759
to be able to just message inside your thighs, message

2179
09:04:42.799 --> 09:04:51.520
in the bones of your leg, message all the veins,

2180
09:04:51.720 --> 09:05:02.000
and just gently breathing the thighs, and you can move

2181
09:05:02.159 --> 09:05:09.520
down messaging inside your knees. It's a message in those bones,

2182
09:05:10.560 --> 09:05:15.880
but with healing fingertips spreading that healing.

2183
09:05:15.799 --> 09:05:20.400
Energy deep into the choice your knees.

2184
09:05:25.880 --> 09:05:29.560
Of course, there's the back of your your knee and

2185
09:05:29.680 --> 09:05:35.680
the inside crease where your need is. It's a really

2186
09:05:35.880 --> 09:05:43.200
sensitive area. Really, that's very nice when you're stroking. That

2187
09:05:43.400 --> 09:05:47.080
might be because it's an area that's not really touched

2188
09:05:47.319 --> 09:05:53.880
very often. It's almost like a hidden part that crease

2189
09:05:56.119 --> 09:06:04.159
your legs. It's almost heart that has a sensitivity, which

2190
09:06:04.159 --> 09:06:14.639
is a little bit different. Of course, it's protected by

2191
09:06:14.720 --> 09:06:24.360
your legs. So you can imagine putting.

2192
09:06:24.959 --> 09:06:28.720
Your fingers into a crease on your legs.

2193
09:06:34.239 --> 09:06:38.839
Folding between your legs, you can just message with your fingertips,

2194
09:06:40.440 --> 09:06:46.839
your fingertips going inside message in the muscle or tissue.

2195
09:06:51.440 --> 09:06:55.680
You can of course feel the bones of your knees

2196
09:06:57.199 --> 09:07:07.639
fading through your fingertips, and then you should go down

2197
09:07:10.519 --> 09:07:13.440
deep calf muscles. And that's the part I'd like to

2198
09:07:13.480 --> 09:07:18.080
be able to really put my finger tips deep inside

2199
09:07:18.839 --> 09:07:30.279
my calf muscles, the massage in every single tissue that muscle, healing.

2200
09:07:30.360 --> 09:07:38.720
Every part, and then doing the same for my.

2201
09:07:38.879 --> 09:07:49.400
Shins massage and gently stroking the bones, gently stroking them,

2202
09:07:50.319 --> 09:07:55.040
healing their loving way, because they deserve to be treated.

2203
09:07:58.080 --> 09:07:59.919
It's the precious bones.

2204
09:07:59.599 --> 09:07:59.959
That they are.

2205
09:08:00.040 --> 09:08:04.720
Ah, the legs are so precious as in all the

2206
09:08:04.800 --> 09:08:11.120
other parts of our body, and more precious of immature.

2207
09:08:13.160 --> 09:08:13.839
On the planet.

2208
09:08:22.279 --> 09:08:30.400
When you start to think about your legs in this way,

2209
09:08:34.959 --> 09:08:37.800
you can change your perspective.

2210
09:08:40.519 --> 09:08:42.080
It might sound people.

2211
09:08:44.919 --> 09:08:50.160
It's silly to start with the idea of having love

2212
09:08:50.760 --> 09:08:56.959
for your legs. Show an appreciation your five.

2213
09:08:59.559 --> 09:09:03.599
What's you to be able to put your hands in your.

2214
09:09:03.599 --> 09:09:12.160
Thighs the massage the muscles and the bones, and to

2215
09:09:12.199 --> 09:09:17.599
get your fingers deep in there releasing all at tension.

2216
09:09:20.480 --> 09:09:21.440
Just to show.

2217
09:09:23.080 --> 09:09:24.400
How much you care.

2218
09:09:27.480 --> 09:09:29.080
About your legs.

2219
09:09:30.120 --> 09:09:36.040
M you care for what your legs do for you regularly,

2220
09:09:38.480 --> 09:09:39.599
your knees, your.

2221
09:09:39.720 --> 09:09:52.599
Cars, your ankles. The strength of your ankles considering how

2222
09:09:53.639 --> 09:09:56.879
thin they are compared to the rest of your legs,

2223
09:09:57.080 --> 09:10:10.720
especially your fighs. Yeah, they're so strong, so flexible, absolutely

2224
09:10:11.000 --> 09:10:15.080
amazing things. The ankles are.

2225
09:10:18.800 --> 09:10:23.720
Truly a gift because of what they do for.

2226
09:10:23.839 --> 09:10:35.839
You, supporting all that weight. Regardless of how what weight

2227
09:10:36.000 --> 09:10:39.639
you are, even if you only ate stone.

2228
09:10:41.400 --> 09:10:48.360
There still a lot of weight for these little ankles. Now,

2229
09:10:48.400 --> 09:10:50.639
I'm a lot heavier than eat stone.

2230
09:10:51.919 --> 09:11:01.040
Double, yet my ankles support my body all the time.

2231
09:11:04.800 --> 09:11:05.360
What do they do?

2232
09:11:06.199 --> 09:11:11.000
Keep off a sigh of relief. Willn't sit down, that's

2233
09:11:12.199 --> 09:11:21.959
my next thing, my thing thing, will say toast rack,

2234
09:11:23.239 --> 09:11:53.440
I'm so happy. The legs really are amazing talking about

2235
09:11:53.919 --> 09:11:59.440
talking about your legs is probably, possibly, I might the

2236
09:11:59.519 --> 09:12:05.080
most most boring things you've ever heard anyone say. Possibly,

2237
09:12:07.839 --> 09:12:15.080
I'm oh, you're not. Everything I said is true. Relax

2238
09:12:15.800 --> 09:12:35.800
are amazing. Relaxed deserve not just respect, but they deserve

2239
09:12:35.919 --> 09:12:36.959
to relax.

2240
09:12:38.360 --> 09:12:38.760
Deeply.

2241
09:12:46.080 --> 09:12:49.400
They deserve to take some time out of the day

2242
09:12:51.599 --> 09:13:28.480
to just let go completely. Legs really can relax because

2243
09:13:28.559 --> 09:13:32.480
the legs are so such a nice, you know, very

2244
09:13:32.519 --> 09:13:38.800
important part of your body. Your election makes the rest

2245
09:13:38.879 --> 09:13:50.559
of your body also naturally follows in that journey of comfort.

2246
09:13:58.720 --> 09:14:02.519
I can feel it in my head, my hips filled

2247
09:14:02.839 --> 09:14:09.080
and really loose, and also my lower back as well.

2248
09:14:11.120 --> 09:14:13.519
My lower back really it does.

2249
09:14:13.919 --> 09:14:17.879
It feels stretched, even though I'm just sitting in a

2250
09:14:18.000 --> 09:14:21.080
chair and there's no stretching.

2251
09:14:23.239 --> 09:14:26.440
As far as the way that I'm doing. It's almost

2252
09:14:26.440 --> 09:14:26.839
as if.

2253
09:14:26.760 --> 09:14:30.639
The muscles are just relaxed so much that there is

2254
09:14:30.839 --> 09:14:38.160
a natural stretch as the tension has reduced.

2255
09:14:38.800 --> 09:14:58.919
A lot, and now they coumpt down ten out of

2256
09:14:59.000 --> 09:15:07.440
one and it can continue to fill.

2257
09:15:08.959 --> 09:15:09.440
Wonderfully.

2258
09:15:09.680 --> 09:15:14.400
Last ten.

2259
09:15:17.680 --> 09:15:38.000
Nine, eight, seven, six, five, four.

2260
09:15:41.160 --> 09:15:46.279
Three June.

2261
09:15:50.160 --> 09:15:50.400
One.

2262
09:16:04.959 --> 09:16:06.239
So I'm just going to count.

2263
09:16:06.040 --> 09:16:11.080
Down and fire down to one, and as a countdown

2264
09:16:12.440 --> 09:16:19.559
you just focus on the numbers, just the numbers counting down,

2265
09:16:20.639 --> 09:16:24.559
and notice how you feel.

2266
09:16:26.879 --> 09:16:31.480
In this moment as you hear the numbers counting down.

2267
09:16:32.559 --> 09:16:45.080
Knowing that those numbers counting down represents you feeling calmer,

2268
09:16:46.400 --> 09:16:48.800
not just in your body, but also.

2269
09:16:50.720 --> 09:16:51.800
Relaxing your mind.

2270
09:16:54.639 --> 09:16:58.839
I'll just notice how you feel. There's nothing to do,

2271
09:17:00.080 --> 09:17:07.440
it's nothing to say, it's nothing to think about. Starting

2272
09:17:08.239 --> 09:17:56.680
with number five, four three two one, did you notice

2273
09:18:00.800 --> 09:18:08.919
the gradual letting go with the tension in your body?

2274
09:18:12.559 --> 09:18:18.239
It may also begin to notice and be aware of

2275
09:18:18.360 --> 09:18:27.360
how your mind is starting to slow down. This is

2276
09:18:27.519 --> 09:18:34.080
just a natural thing that happens. It's not really a

2277
09:18:34.239 --> 09:18:41.319
special procedure. It's just natural. Because it's your body relaxes,

2278
09:18:41.519 --> 09:18:46.959
your mind also starts to relax, and the more your

2279
09:18:47.040 --> 09:18:49.599
mind relaxes, the more your body relaxes.

2280
09:18:49.680 --> 09:18:51.919
It's just a continuous.

2281
09:18:52.239 --> 09:19:06.519
Circle of relaxation, steck calmness that comes from relative quietness.

2282
09:19:08.080 --> 09:19:12.680
You know, you can even if there's background sounds either

2283
09:19:12.839 --> 09:19:19.680
your side online, it's still going to be quite gone.

2284
09:19:21.400 --> 09:19:24.000
You know, you haven't got the television on, there's no

2285
09:19:24.360 --> 09:19:28.120
music in the background unless you're listening to the.

2286
09:19:28.160 --> 09:19:29.919
Recording wit music of course.

2287
09:19:34.559 --> 09:19:36.720
You're very likely not going to be sitting in a

2288
09:19:36.839 --> 09:19:41.680
room with other people. Of course you white keep it generally,

2289
09:19:41.879 --> 09:19:45.000
it's the idea if you can do this on your own,

2290
09:19:46.680 --> 09:19:56.760
so no distractions, and when you stop thinking about stuff,

2291
09:20:03.319 --> 09:20:13.599
relaxation automatically rises, a sense of comfort starts to grow,

2292
09:20:18.080 --> 09:20:25.720
and without trying to build it up into something fantastical.

2293
09:20:28.639 --> 09:20:34.760
Something magical, this is just a natural process.

2294
09:20:36.559 --> 09:20:47.440
Something that's easy to accomplish. In fact, it's almost a

2295
09:20:47.760 --> 09:20:54.480
sense of relaxing completely happens really when you put no

2296
09:20:54.639 --> 09:20:59.199
effort into it. It's not something that you can really force,

2297
09:21:02.080 --> 09:21:11.639
something that happens naturally. And parts of the process of

2298
09:21:13.319 --> 09:21:25.279
this recording and others is simply two allow you to

2299
09:21:25.440 --> 09:21:29.559
take advantage of this space.

2300
09:21:31.839 --> 09:21:40.559
This time. It's just let go.

2301
09:21:43.680 --> 09:21:51.919
To just be here, to be in chap with how

2302
09:21:52.000 --> 09:22:05.800
you feel, yet with intention one of wanting to relax.

2303
09:22:05.519 --> 09:22:16.879
Deeply and maybe even to fall asleep, depending on what

2304
09:22:17.080 --> 09:22:23.199
it is that you wish for yourself in this moment.

2305
09:22:30.160 --> 09:22:32.760
As we know, relaxing.

2306
09:22:33.760 --> 09:22:39.839
Is the majority of the process.

2307
09:22:39.680 --> 09:22:43.720
Of falling asleep. The actual fall a sleep part is

2308
09:22:44.800 --> 09:22:52.279
the tiny bit at the end, the deeper relaxed to

2309
09:22:52.440 --> 09:23:14.680
become easier you find the self drifting each Also, if

2310
09:23:14.720 --> 09:23:26.120
you choose stay focused on my voice and real enjoy.

2311
09:23:31.480 --> 09:23:44.800
The process coractually relaxing.

2312
09:23:48.319 --> 09:23:55.160
Each muscle in your body.

2313
09:24:00.120 --> 09:24:29.000
Endlessly and just observing the sensation. I'm letting go completely

2314
09:24:35.080 --> 09:24:39.080
this time on the help and six down to one

2315
09:24:44.440 --> 09:24:51.680
to nottice your mind. Calm down more.

2316
09:24:53.040 --> 09:24:55.080
With each number.

2317
09:24:56.680 --> 09:24:58.279
You hear me say.

2318
09:25:12.599 --> 09:25:20.000
Pas six.

2319
09:25:46.080 --> 09:27:26.599
Ye us.

2320
09:27:22.199 --> 09:28:13.639
Usa fourto be aware, help you wind to sweep it.

2321
09:28:15.839 --> 09:28:43.199
Why down sinking deep two lasa you groups wine.

2322
09:28:47.080 --> 09:28:48.480
I want to stand.

2323
09:28:50.639 --> 09:28:58.440
Some thoughts stood there make me some stomach thoughts stop,

2324
09:29:00.919 --> 09:29:27.559
some reason, perhaps needing attention sps sending sports sprinkle of schools.

2325
09:29:34.519 --> 09:29:41.319
Two pattles were found, the Spring River pattles too love

2326
09:29:43.760 --> 09:29:48.400
towards those schools to live by stuarts.

2327
09:29:47.919 --> 09:29:48.760
An them.

2328
09:29:50.800 --> 09:30:07.639
Not bad this wh just calm down, slow down, where down?

2329
09:30:11.639 --> 09:30:12.040
Oh yeah?

2330
09:30:20.000 --> 09:30:20.879
What does you think of?

2331
09:30:21.040 --> 09:30:23.839
Somebody's thoughts.

2332
09:30:25.120 --> 09:30:28.480
Came down this time seven down to.

2333
09:30:30.440 --> 09:30:37.199
Eat the regions spring down these.

2334
09:30:37.040 --> 09:30:51.519
Flown its below. I was bred. It's me ding thoughts.

2335
09:30:56.680 --> 09:31:38.959
Around the fest now to my extintly there's thot to bet.

2336
09:31:31.519 --> 09:34:03.800
Si si she wo m you met?

2337
09:34:10.199 --> 09:34:30.000
What do you mean? You good? Say? What day?

2338
09:34:36.239 --> 09:34:44.559
It's boy and like.

2339
09:35:02.440 --> 09:36:39.480
What's yes, it's h m m m.

2340
09:36:48.919 --> 09:37:15.160
M yeh

2341
09:41:00.120 --> 09:41:35.160
Passsssssssssssssssssssssssssssssss