April 12, 2025

(music) (10 hours) HEAD : FACE PAIN | Let me bore your pain away #20 | Jason Newland | 12th April 2025

(music) (10 hours) HEAD : FACE PAIN | Let me bore your pain away #20 | Jason Newland | 12th April 2025
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Hello, and were welcome to Jasonnewland dot com. My name

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is yes Sean new Land. Please only listen when you

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can safely close your eyes. That's quite partial, isn't it

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only listen when you can safely close one's eyes. So

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what is this that I'm doing? Oh, group, this is

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let Me Bore Your Pain Away? And this is number twenty.

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I do believe in the let Me Bore Your Pain

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Away catalog, So pay it for those who have listened

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to any of my other stuff before, would never listen

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to these ones. It is Oh you're then it is

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a so let me buoy the sleep version of let

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me put Yeah, it's basically but focusing on chronic pain.

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So you know it's not a sleep recording. You may

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fall asleep, but it's not not for sleeping. It's for

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changing how you physically feel in that part of your

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body that maybe cause new problems. Okay, So what I'm

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going to do is focus on head pain wherever it

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wherever it may be, whether it's in your eyes, whether

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it's in your jaw, whether it's in your ears, where

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it's in your head, your scalp, whether it's a headache

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and migraine. But importantly, only listen to this when you

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know the cause of that pain, and you know that

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it's chronic pain and nothing else. Nothing. It's not acute pain.

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It's nothing serious. Okay, make sure that you get permission

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from your doctor before you proceed and listen any further

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from this moment onwards. Right now that's sorted out, We're

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gonna this is gonna be a bit strange. You might

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not know because I'm going to talk about a TV

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show called Words or Dummage, and you may think that's weird.

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But don't worry. Even if you don't know what the

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show is, I will explain the show to you. It's

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one of the most loved shows from my childhood. It was. Yeah,

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it's about a scarecrow. So if you've got an if

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you've got any fears of scarecrows, that maybe don't listen

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to this. I mean, this was a scarecrow that was alive. Okay. So,

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but I mean there is a new version of Words

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of Gummage, which isn't It just doesn't look friendly. The

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old version was friendly. It was like this smiley, and

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this new one looks a little bit. It doesn't look

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I've not watched the show. It might be a friendly scarecrow,

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but it doesn't look friendly. It looks a bit you know, sinister.

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But the new you know, the old words or gummage beautiful,

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very very lovely and had aunt Sally who is there

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in there as well. So it's you know, that's what

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I'm going to talk about. And you might think, oh,

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how can you talk about words or commage and talking

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about a kid's show from the nineteen eighties, well seventies onwards.

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How can that help with head pain or headaches or

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jaw pain. Well that's the weird thing, because that's what

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I'm going to attempt in a very very weird way,

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I guess.

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So.

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Ah, so the TV show. That's interesting. Right before we started,

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like you just get in touch at how you feel.

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You know, you've got the whatever is going on in

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your head, because I said it could be. When I'm

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talking about the head, I'm talking about everything from the

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neck upwards the head. You know sometimes we think the

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head and I'll talk about your head, your scalp, but

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actually the jaws also the head, the eyes were also

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the head, the nose, the ears, the mouth, the teeth,

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the gums, the scalp, the skin the cheeks. It's all,

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you know. I realize you don't need an anatomy lesson

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from someone like me that left school with no qualifications

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at all, but hey, I thought i'd attempt it. So

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before we do anything, and before we do that, we're

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going to sort of focus on how the rest of

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your body feels, and then I'm just going to chat

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what number would you give that feeling. I'm not going

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to use the word because this is the chronic pain,

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but I'm not going to use the word pain anymore

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after that. At this moment, I'm going to use the

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word discomfort or that feeling that you used to have,

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or that feeling that you're wishing to change. Okay, So

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if you focus on that feeling that you're wishing to change,

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you're wishing to reduce, what number would you give it

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between zero and ten? Zero being I feel was at zero,

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you wouldn't even be listening to this. So if it's ten, that's, like,

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you know, possibly the worst case scenario. So just go

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where it is now at the moment. And the thing is,

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even if you have more than one feeling that you're

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looking to change, when you reduce the physical sensation and

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change it. When you change it, the rest of your

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body also hasn't you know, has an effect on the

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rest of your body. You relax your hands, and your

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arms start to relax, and your feet for some reason.

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I know it's weird, but like the feet in the hands,

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for me anyway, whether it's the same front of people,

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I notice when I relax my hands, my feet also

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feel relaxed. And when I relax my feet, my hands

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also feel relaxed. And it's the same way as when

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I focus on my knees, my elbows tend to also

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feel relaxed. Or when I think my knees and my

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elbows rather, my knees feel relaxed. And then there's the hips.

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When I focus on my hips, I get like a

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nice feeling in my shoulders of comfort, and the same

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when I focus on my shoulders, my hips feel loose.

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It's kind of weird, isn't it.

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You know?

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If I move my fingers around gently and I get

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a sensation of comfort in my toes or if I

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just wobble wobble wiggle my toes, I don't know if

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it wobbles the right word, is it? That's what happens

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when I attempt to run. So if I wiggle my toes,

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my fingers tend to be a little bit more relaxed,

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and the same things to happen when I focus on

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my chest, the same because it's the same movement, because

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my stomach or my belly or whatever, my huge belly

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also rises when I breathe in, so my chest goes out.

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No whole area moves and tends to almost feel as

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one a bit. And then when I focus on my

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upper back, it affects the back of my neck. Makes man,

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it makes the back of I'm doing it now, so

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I'm just like, instead of just talking about it, I'm

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actually doing it while I talk about it. I'm not

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purposely doing it. I'm just it's happening while I talk

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about it. That's one of those things, is you know,

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when you focus on a part of your body and

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talk about it feeling relaxed, it tends to just become

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relaxed because words are powerful. And now, when I focus

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on the right side of my upper back the left side,

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it's almost like the feeling of comfort spreads to the

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left side. But then I noticed the feeling on the

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left side moving downwards. It's almost like my back is

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scanning my back itself without me even really doing anything,

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because the feelings is the comfort, the little bit of

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comfort I felt in the left side of my upper

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back then started to move down, but then went very

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quickly to my lower back, which is where my arthritis

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is in my left side of my lower back, and

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it moved very quickly there, almost like a parent running

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to help a charge has just fallen over. It's weird,

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It's like because really you think about it, wherever the

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feeling that you want to change is, it's still only

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a small portion compared to the rest of your body.

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And I'm going to include the head in this statement

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because even the head, I mean one of their heads

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are on its on its own, is fairly large. Mine

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is mine's got massive head. I do I struggle, struggle.

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I can't wouldn't be able to fit it through a letterbox,

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that's for sure. Why would you try and fit your

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head for a letter box? But I'm just saying it's

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it's quite a big got a big old head. And

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that's what's weird. The neck, It doesn't feel heavy, does it?

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The head any think from the right from birth till

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now through all our lives our neck and our body

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is supporting our head without us having to do anything. Yeah,

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if we had something of the weight of the head

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having to carry it around, we'd have to keep putting

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it down because it's liming heavy, you know, especially if

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you were eating, you have to put it. Mind you,

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And the idea of card of a head around is

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a bit weird, isn't it. It's it could definitely ruin

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a wedding. Yeah, instead of having someone holding your hand

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when you're walking down the aisle, you're holding the head.

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That would be very strange. I'm just saying. The weight

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of a head is quite heavy, but the rest of

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the body takes that weight. The rest of the body

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supports their head, like all the time. Even when you're

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lying down the neck you know it's still sending blood

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and all that stuff to the brain, and you know

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it's your body's still protecting their heat. And my start's gurgling.

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It's been doing that twice today, it's done that. It's strange,

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mind you. I think it's something quite nice about eating

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when I'm hungry, rather than if I don't eat when

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I'm hungry. It feels like, well, maybe I don't need

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to eat. Am I just eating for the sake of it?

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I am?

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I just being it because I just want to try

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and make myself look even fatter than I already am.

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Maybe because I know how attractive that is to people

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seeing my belly. Seeing my belly come about a minute

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before I do. Honestly, it's like so big my old belly. Anyway,

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we're not talking about my attractiveness. I can't believe I

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used to be a model. No one can, because it's

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a lie. So word's or gummiche is. There's a TV show.

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It's basically it's about a I don't. I've got it

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up on Wikipedia just to remind me. I know what

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it is because it's one of my favorite TV shows.

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I was just mildly interested because when I talk about something,

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I start thinking, Okay, where when because I remember watching it?

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But where did I What year did it start? So

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it started nineteen seventy nine to nineteen eighty one, so

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that was. But then they did, and I remember this,

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they refilmed it or they started again, so nineteen eighty

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they ended it in nineteen eighty one. Why I had stopped? Why?

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So anyway, they they came out again in nineteen eighty

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Words of Gummage down Under and that was nineteen eighty

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nineteen eighty seven to nineteen eighty nine. So I used

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to watch that as well. I'm just thinking, maybe that's

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the one I used to watch.

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H No.

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I yeah, I used to watch the original one. I'd

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watched that as well, but I was older then. I

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was like eighteen eighteen nineteen back then. But one of

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the things I liked about Words were gummage. That's you

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might thinking, why is he talk about a TV show

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for kids when we're supposed to be focusing on the head,

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the head man the head. Okay, Well, basically he could

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take his head off and he could put on different

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heads for different situations. So I'm just trying to think

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all the different heads he had to Words or Gummige.

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Wor's Gummidge is different heads. So he had a lot

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of different heads. Wor'stil Gummages collection of heads. There's a

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video here. I don't want that Wor's or Gummige. Okay,

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it's nothing here, but I can I can tell you roughly.

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He had one for thinking, he had one for dancing,

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he had one for like the handsome head. He had

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one for singing, and you just basically had a head

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for any occasion, which was pretty cool, and I quite

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liked that idea. Is so the idea maybe because sometimes

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I think there's one episode where he it had enough

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of the head because it was a head for thinking,

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but it was giving him a headache because he was

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thinking too much. But he couldn't find his other head,

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and he was getting very tense over the whole thing,

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and he was getting stressed and anxious and I need

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to get and eventually because I think the kids hid

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his head or maybe Aunt Sally who was his girlfriend,

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hid the head. And then he got it back and

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he changed it over, and the relief, the relief he

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had where he just you know, basically screwed his new

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head in and that stress and tensions from his head

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were gone like instantly when he took it off. It

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was almost like a pressure valve being released, like I

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suppose like a kettle I guess, like an old old

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style kettle or radiator when you bleed it, you know,

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like start off like and then it kind of just

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dies down down to just lords at the beginning of

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it is quite pressurized or pressure cooker. That's probably the

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best example a pressure cooker. But I've never had a

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pressure cooker. I just never liked the idea of it.

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I don't know. It's like he's me trying to relax

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and focusing in the last twenty years twenty will blimey

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now thirty odd years, trying to kind of learn to

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relax and to be calm. I'm not going to buy

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00:21:36.000 --> 00:21:39.119
something with the word pressure in it. I don't. Don't

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00:21:39.160 --> 00:21:41.160
you know. I do want a cooking instrument that was

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00:21:41.200 --> 00:21:45.880
going to be stressful. I know that's not what pressure

240
00:21:45.920 --> 00:21:49.119
cooker is, but just the idea of it. I try

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00:21:49.160 --> 00:21:55.039
to avoid any pressure if at all possible. You can

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00:21:55.079 --> 00:21:59.720
imagine how good that would be if you could just

243
00:21:59.799 --> 00:22:04.920
change in your head, so instead of having to have

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00:22:05.000 --> 00:22:12.079
everything in one place, change it. So if you've got

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00:22:12.119 --> 00:22:18.279
the maybe you've got your head for work, so when

246
00:22:18.319 --> 00:22:23.079
you get home, you can just unscrew your head and

247
00:22:23.160 --> 00:22:27.079
let it put it, just let it rest on the

248
00:22:27.079 --> 00:22:34.440
bed and put in your put on your bed, your

249
00:22:34.519 --> 00:22:37.200
head and say your bed head. Maybe your head for

250
00:22:37.279 --> 00:22:39.920
when you sleep, or put on your head for when

251
00:22:39.920 --> 00:22:43.799
you want to just relax and watch television. A bit

252
00:22:43.880 --> 00:22:51.279
like change in your clothes, getting out of that tight

253
00:22:51.519 --> 00:22:56.480
dress or that suit. You know, I know, if you've

254
00:22:56.519 --> 00:22:59.319
got a few female friends and they say the best

255
00:22:59.319 --> 00:23:00.960
thing in the world is just when they get home

256
00:23:01.000 --> 00:23:03.559
from work or get home from what they're doing, it's

257
00:23:03.599 --> 00:23:07.480
just taking off their bra and everything just swing around.

258
00:23:08.119 --> 00:23:12.319
This is their words, not mine, like and just lands

259
00:23:12.359 --> 00:23:22.000
around in the pjs, relaxing. Now, I don't wear a

260
00:23:22.000 --> 00:23:25.319
bra that often, but no I don't wear a mind

261
00:23:25.359 --> 00:23:29.680
you I could, I've got a Let's not focus on

262
00:23:29.359 --> 00:23:34.359
my man boobs for now, So imagine how good it

263
00:23:34.359 --> 00:23:38.160
would be if you could just take off your head

264
00:23:38.640 --> 00:23:51.319
and let go, just let go, and that feeling of

265
00:23:51.640 --> 00:24:01.920
pressure being released, just that whatever I'm trying to I'm

266
00:24:01.920 --> 00:24:04.440
trying to think of a better sound for pressure being released.

267
00:24:04.440 --> 00:24:11.519
What's a better sounds? I mean what comes to mind

268
00:24:11.599 --> 00:24:16.359
is like a really really loud fart, But technically that

269
00:24:16.480 --> 00:24:19.160
is pressure being released. But it might not be the

270
00:24:19.160 --> 00:24:22.440
one you need, and I might not be the sound

271
00:24:22.440 --> 00:24:27.920
that you welcome. But when you take your head off

272
00:24:29.640 --> 00:24:35.680
and relax, so and also think about it, if that

273
00:24:35.920 --> 00:24:40.359
head feels a bit warm, you feel a bit overheated,

274
00:24:40.759 --> 00:24:44.440
you can just imagine taking it off and just putting

275
00:24:44.480 --> 00:24:52.880
it somewhere cool, somewhere in the shade, somewhere safe in

276
00:24:52.960 --> 00:24:56.240
the shade, so it can just cool down. Or in

277
00:24:56.279 --> 00:24:58.640
the same way, if your head feels a bit cold,

278
00:25:00.000 --> 00:25:02.000
you just put it into the sun. Put it in

279
00:25:02.039 --> 00:25:05.559
the sun, maybe on the window sill if it's a

280
00:25:05.599 --> 00:25:11.000
sunny day. Let's get the hell out of your neighbors,

281
00:25:11.240 --> 00:25:20.200
that's for sure. But that idea, because you know, as

282
00:25:20.240 --> 00:25:23.400
soon as you take your head off, whatever's going on

283
00:25:23.440 --> 00:25:26.319
in your mind, whatever going on in your face, and

284
00:25:26.400 --> 00:25:30.400
your ears, and your eyes, and your jaw, your nose,

285
00:25:30.559 --> 00:25:39.519
your scalp, your mind, your brain will all just instantly disappear,

286
00:25:41.720 --> 00:25:45.240
and Vine will make some weird noises in the background

287
00:25:45.400 --> 00:25:50.519
wanting my attention. That's unlike him. I wait a minute, No,

288
00:25:50.599 --> 00:25:52.759
he does it every single time I make a recording.

289
00:25:59.519 --> 00:26:03.559
So even it might seem weird, the idea of taking

290
00:26:03.559 --> 00:26:06.960
a body part off, well though, it does remind me

291
00:26:07.000 --> 00:26:11.640
a little bit of the The Invisible Man. I don't

292
00:26:11.640 --> 00:26:15.640
know if anyone watched the show. It was BlimE me.

293
00:26:18.279 --> 00:26:22.599
It was a long It was again like the seventies eighties.

294
00:26:23.839 --> 00:26:26.519
It was what's his name? That was in Sapphire and

295
00:26:26.559 --> 00:26:30.400
still he played sapphire, but it was also he was

296
00:26:30.480 --> 00:26:36.359
also in some medical dramas or police medical dramas recently,

297
00:26:36.359 --> 00:26:43.440
you know, up to recently. I forget his name. Anyway,

298
00:26:43.519 --> 00:26:49.759
he was the invisible man and he took his body

299
00:26:49.759 --> 00:26:54.319
off like almost like clothes, so he kind of basically

300
00:26:55.039 --> 00:26:58.359
he had this synthetic skin, so he just peeled the

301
00:26:58.400 --> 00:27:06.440
skin off, almost like he was wearing hands or arms.

302
00:27:06.440 --> 00:27:08.559
They just take it off. And the last thing he

303
00:27:08.640 --> 00:27:11.680
took off with his head, but it wasn't it was

304
00:27:11.839 --> 00:27:15.519
like his face, so his head was invisible. The rest

305
00:27:15.519 --> 00:27:21.839
of his body was invisible. I did just to think,

306
00:27:21.920 --> 00:27:25.200
like why, I mean, he was a lovely I'm sure

307
00:27:25.240 --> 00:27:28.160
he was a lovely looking man anyway, But if you're

308
00:27:28.200 --> 00:27:29.880
going to do that, you might as well play around

309
00:27:29.880 --> 00:27:33.440
with what you look like, might you? Just like? Okay,

310
00:27:33.480 --> 00:27:36.480
I think i'll because sometimes I don't want to have

311
00:27:36.519 --> 00:27:38.839
long hair, but I don't want to grow it long.

312
00:27:40.359 --> 00:27:42.880
I don't want to wear I want to put ex

313
00:27:42.920 --> 00:27:44.759
stenches I want to have I don't wantly wearing other

314
00:27:44.799 --> 00:27:49.400
people's hair. You might want to have a beard, a big,

315
00:27:49.519 --> 00:27:52.920
massive beard, but you don't want to grow it. You don'

316
00:27:52.880 --> 00:27:56.960
want to go through the itchy stage. Well, maybe you've

317
00:27:56.960 --> 00:27:59.480
got a beard and you want to you want to

318
00:27:59.519 --> 00:28:06.759
be clean shaven. We want blonde hair or blue hair,

319
00:28:08.759 --> 00:28:12.720
or you want to maybe it's Halloween. You want to

320
00:28:12.759 --> 00:28:15.319
look like me, So you can just have all these

321
00:28:15.319 --> 00:28:19.559
different different masks, different faces. If he was invisible, what

322
00:28:19.720 --> 00:28:25.000
is it, Renny, He's concerned about me because I'm talking

323
00:28:25.000 --> 00:28:29.440
about words of gummage. Why there's nothing wrong with talking

324
00:28:29.480 --> 00:28:33.920
about words of gummage. It's normal, Vinnie. It's normal. By

325
00:28:33.960 --> 00:28:39.319
the way, Vinnie's my little Jack Russell. It's my redheaded

326
00:28:39.599 --> 00:28:40.440
Jack Russell.

327
00:28:41.759 --> 00:28:41.960
Three.

328
00:28:42.119 --> 00:28:46.079
It was three at the end of February. Did you

329
00:28:46.079 --> 00:28:50.640
know I'm a forty eight percent Irish. I'm telling everyone. Oh. Also,

330
00:28:53.200 --> 00:28:56.039
I do a Q and a Friday every Friday. I've

331
00:28:56.039 --> 00:28:58.680
been doing it for a year now. I can't believe it.

332
00:28:58.799 --> 00:29:02.880
Literally a year too well, two days ago it was

333
00:29:02.920 --> 00:29:07.960
a year, but yesterday was Friday. What I've done on

334
00:29:08.000 --> 00:29:11.160
my website, Jasonninland dot com. I've put at the top

335
00:29:11.960 --> 00:29:13.799
a little form you can feel in if you have

336
00:29:13.839 --> 00:29:19.200
a question, and I will answer it on Friday. Okay.

337
00:29:19.880 --> 00:29:22.720
So it's just what I let you know that I

338
00:29:22.799 --> 00:29:25.000
want to try and remind people should have said it

339
00:29:25.000 --> 00:29:28.039
at the beginning of the recording, but I was so

340
00:29:28.200 --> 00:29:30.720
excited once I started talking about words or gummage, It's

341
00:29:30.720 --> 00:29:42.559
hard to shut me up. Genuinely genuine Lily, genuine lily, love.

342
00:29:43.519 --> 00:29:50.440
Love love love love love, love, love, love, love love love.

343
00:29:52.000 --> 00:29:56.160
I remember the I think words are going She used

344
00:29:56.160 --> 00:29:59.279
to be on on a Saturday morning because when I

345
00:29:59.319 --> 00:30:01.319
watched it. I probably did watch it when it was

346
00:30:01.319 --> 00:30:03.880
on first, you know, in nineteen seventy nine, because I

347
00:30:03.920 --> 00:30:08.480
had been about eight then, But I watched it throughout

348
00:30:08.519 --> 00:30:12.640
the eighties. It's something they would keep showing. It was repeated,

349
00:30:13.039 --> 00:30:15.039
which makes me wonder why they took it off in

350
00:30:15.079 --> 00:30:19.359
the first place. But maybe that's it. Maybe they thought, well,

351
00:30:20.000 --> 00:30:22.519
we'll just show repeats. People are watching the repeats, so

352
00:30:22.559 --> 00:30:25.920
why spend money making a new series if people are

353
00:30:25.920 --> 00:30:33.839
happy would have repeats. Perhaps, But yeah, I really liked

354
00:30:33.839 --> 00:30:45.039
it to the opening. That's my excuse. Who played Aunt Sally? Well,

355
00:30:45.519 --> 00:30:51.839
Aunt Sally? Reddy? What you he's hassling me? Now? Aunt Sally?

356
00:30:52.200 --> 00:30:52.279
Was?

357
00:30:54.119 --> 00:30:59.480
I know who played Aunt Sally? But Eunu stubbs Una

358
00:30:59.599 --> 00:31:07.000
stubby she Oh she's not around anymore. Eunice Stubbs was

359
00:31:08.640 --> 00:31:17.359
so good. Aunt Sally. She was very similar to what's

360
00:31:17.440 --> 00:31:23.039
her name? Just reminded me of do you know popylar movie?

361
00:31:25.400 --> 00:31:28.680
In fact, also the Shining the movie The Shining so

362
00:31:28.839 --> 00:31:34.319
pop Eye the movie Popeye film. Okay, here we go,

363
00:31:38.160 --> 00:31:46.960
and it had Shelley Deval, So Shelley Deval and what's

364
00:31:47.000 --> 00:31:51.119
her name? In this this one very kind of similar

365
00:31:52.559 --> 00:31:56.359
characters just in the sense of being I don't just

366
00:31:56.440 --> 00:32:01.759
reminded me Eunice Stubbs and Shelley Deval just like that,

367
00:32:02.000 --> 00:32:12.279
really slim but distinctive looking. And I know Shelley, Yeah,

368
00:32:12.440 --> 00:32:18.240
Shelley with Shelley Deval, was she related to the other Devo?

369
00:32:18.839 --> 00:32:25.920
There's quite a few DeVos and there famous ones. Okay,

370
00:32:27.759 --> 00:32:34.440
So the idea of being able to just change your head.

371
00:32:35.839 --> 00:32:38.799
I like that idea. I might be the only one

372
00:32:38.839 --> 00:32:41.680
that likes it. I really might be on my own

373
00:32:41.839 --> 00:32:46.640
with this, but it's not the first time. I'm often

374
00:32:46.720 --> 00:32:49.640
on my own with my ideas. In fact, I'm always

375
00:32:49.680 --> 00:32:51.559
on my own with my ideas, but I share them

376
00:32:52.079 --> 00:32:54.359
whether or not they're useful or not. That's another thing.

377
00:32:54.440 --> 00:32:54.680
I mean.

378
00:32:54.960 --> 00:32:59.720
So anyone's guess I've been making these recordings for nineteen

379
00:32:59.799 --> 00:33:03.599
years is now and I don't get much feedback, but

380
00:33:05.720 --> 00:33:08.640
it's still being listened to, So someone out there is listening.

381
00:33:09.319 --> 00:33:13.519
I don't know who. If you are listening, thank you.

382
00:33:16.720 --> 00:33:18.880
But there is a purpose for this recording. It might

383
00:33:18.960 --> 00:33:22.079
seem like I'm just talking for the sake of it.

384
00:33:22.839 --> 00:33:25.640
That's partly true, but it might you know, there is

385
00:33:25.720 --> 00:33:30.319
a reason, and that's for you to feel relief, to

386
00:33:30.480 --> 00:33:37.799
feel different from how you felt before, and can be

387
00:33:38.559 --> 00:33:44.640
I quite like the idea of being surprising, you know,

388
00:33:45.000 --> 00:33:48.599
you know that that feeling like, well, actually I do

389
00:33:48.720 --> 00:33:52.960
feel different, but how why? Why do I feel different?

390
00:33:52.960 --> 00:33:56.559
I've just listened to this weird man on a podcast

391
00:33:57.640 --> 00:34:03.799
talking about an early, you know, nineteen seventy nine children's

392
00:34:06.200 --> 00:34:15.440
television show from England about a scarecrow who takes his

393
00:34:15.559 --> 00:34:23.239
head off and has multiple heads that he wears. Why

394
00:34:24.039 --> 00:34:28.280
how could that be useful? And when he takes a

395
00:34:28.360 --> 00:34:33.079
head off it releases the pressure and what what?

396
00:34:35.320 --> 00:34:35.360
What?

397
00:34:36.039 --> 00:34:36.239
Why?

398
00:34:36.559 --> 00:34:36.800
Why?

399
00:34:37.760 --> 00:34:46.199
But then you might be thinking, but I do feel different.

400
00:34:48.719 --> 00:34:51.400
You do feel different in that part of your body

401
00:34:51.519 --> 00:34:55.840
that you wanted to feel different, that you wanted to change,

402
00:34:56.840 --> 00:34:59.920
that part of your head that you wanted to feel

403
00:35:00.039 --> 00:35:04.920
more relaxed, calmer. Maybe your whole head, you know, your eyes,

404
00:35:05.039 --> 00:35:09.280
your your jaw, your ears, every part of your head

405
00:35:10.119 --> 00:35:14.760
feels more relaxed. And that is quite natural. I mean

406
00:35:14.840 --> 00:35:17.559
some of it. It's just cause because if your body relaxes,

407
00:35:18.239 --> 00:35:22.480
your head relaxes. If your head relaxes, your body relaxes

408
00:35:23.199 --> 00:35:27.360
also causes your mind to slow down. And you know,

409
00:35:27.599 --> 00:35:31.880
and also there's the border aspect. Hence, let me bore

410
00:35:31.960 --> 00:35:38.320
your you know, it's the bore, the boring part, and

411
00:35:38.719 --> 00:35:44.519
that can have an effect because there's nothing tension and

412
00:35:45.039 --> 00:35:53.320
stress and discomfort dislikes more than being bored because they

413
00:35:53.400 --> 00:35:58.800
want your attention. Focus on me, focus on me, focus

414
00:35:58.880 --> 00:36:00.519
on me. I'm gonna I'm not gonna to make you

415
00:36:00.559 --> 00:36:04.239
feel this way. I'm gonna give you this horrible sensation

416
00:36:04.360 --> 00:36:06.280
and I'm gonna you want you to focus on it.

417
00:36:07.599 --> 00:36:12.480
But then when you focus on me just talking blah

418
00:36:12.599 --> 00:36:16.360
blah blah blah blah, that part of your body doesn't

419
00:36:16.519 --> 00:36:19.519
like it because you're not giving it attention. A bit

420
00:36:19.639 --> 00:36:22.960
like Vinnie. I'm not comparing him to a horrible feeling

421
00:36:22.960 --> 00:36:28.079
because he's a lovely feeling. It's beautiful, little doggie, but

422
00:36:28.199 --> 00:36:31.440
he wants my attention. But eventually, when he's not getting it,

423
00:36:32.159 --> 00:36:43.719
he just goes and relaxes. He's not that bothered. Usually

424
00:36:43.800 --> 00:36:48.960
he just falls asleep at my feet because he gets

425
00:36:49.000 --> 00:36:58.280
bored listening to me. And then your mind slows down anyway,

426
00:37:00.119 --> 00:37:09.079
so that thinking about the part of your body subsides,

427
00:37:10.840 --> 00:37:18.360
think about that feeling subsidies, thinking about that sensation that

428
00:37:18.480 --> 00:37:25.400
was there before subsidies, it reduces it lessons. I can't

429
00:37:25.440 --> 00:37:32.559
think any other words that mean the same thing, subsides.

430
00:37:32.599 --> 00:37:38.360
I'd like the words subsides for some reason. I think

431
00:37:38.440 --> 00:37:49.960
that's going to be my favorite word of the day. Subsides, subsides, subsides. Yeah,

432
00:37:51.239 --> 00:37:54.960
did you know that in Greek men means month?

433
00:37:55.599 --> 00:37:56.159
Did you know that?

434
00:37:56.639 --> 00:38:00.480
I found out the other day. It's the only thing

435
00:38:00.480 --> 00:38:05.119
I've learned this week. It might be the only thing

436
00:38:05.119 --> 00:38:08.320
I've learned all year. But for some reason it's stuck

437
00:38:08.360 --> 00:38:13.320
in my head. I didn't need to know that, though

438
00:38:14.960 --> 00:38:18.599
you probably didn't need to know. You may already know it.

439
00:38:18.719 --> 00:38:21.679
I mean, maybe you might be Greek. You may have

440
00:38:21.840 --> 00:38:25.440
already you might know the Greek language. You might already

441
00:38:25.559 --> 00:38:31.519
know about men meaning month in Greece in Greek. I

442
00:38:31.559 --> 00:38:33.159
mean it might be Old Greek. I don't know if

443
00:38:33.199 --> 00:38:38.519
it's New Greek. I don't know if there's any such

444
00:38:38.599 --> 00:38:42.360
thing as New Greek and Old Greek as far as

445
00:38:42.400 --> 00:38:49.760
the language goes. Yeah, Greece is a language, Isn't that

446
00:38:49.840 --> 00:38:51.119
Greek is a language.

447
00:38:53.199 --> 00:38:53.280
Now?

448
00:38:53.320 --> 00:38:55.320
I'm just trying to think if it's still a language.

449
00:38:56.480 --> 00:38:58.480
I don't know. I don't really know much about it.

450
00:39:01.239 --> 00:39:04.920
I'm going to move on before start getting people contact

451
00:39:04.960 --> 00:39:09.079
with me. I live in Greek and Greece is a language,

452
00:39:09.599 --> 00:39:13.039
Like Okay, sorry, I just I'm ignorant.

453
00:39:13.079 --> 00:39:13.559
What do I know?

454
00:39:14.599 --> 00:39:18.519
I just found out what head was not had men

455
00:39:19.519 --> 00:39:23.639
man men? Yeah, and you found out what what month

456
00:39:23.800 --> 00:39:30.199
means in Greece means head men? What do you keep

457
00:39:30.239 --> 00:39:36.039
saying head men? Month? So I can get in muddle

458
00:39:36.119 --> 00:39:41.360
luctory in the word ahead and feet and knees and like, oh,

459
00:39:42.559 --> 00:39:47.239
it's always like moving it and changing how you feel

460
00:39:47.719 --> 00:39:51.199
in their head almost like you're not even like which

461
00:39:51.360 --> 00:39:54.079
where is the head? Because that's the thing though, is next?

462
00:39:54.119 --> 00:39:55.920
You imagine if you keep taking your head off, Let's

463
00:39:55.920 --> 00:39:57.840
say you took the one if you've got now and

464
00:39:57.960 --> 00:40:06.239
you put on meditation head. Just imagine putting on I'm

465
00:40:06.239 --> 00:40:09.800
gonna imagine as well, just that calm head. So I'm

466
00:40:09.840 --> 00:40:14.000
gonna take me out the one I forgot now and

467
00:40:14.039 --> 00:40:19.639
I'm gonna put instantly, instantly in my face. I can

468
00:40:19.840 --> 00:40:28.079
feel calm now. You know I'm being honest here as well.

469
00:40:28.119 --> 00:40:32.400
I can feel my brain piece. It's like this. This

470
00:40:32.519 --> 00:40:35.760
is really weird. I've never done this before. So I've

471
00:40:35.800 --> 00:40:43.000
got my meditation head on the whole of my head.

472
00:40:45.320 --> 00:40:47.880
My eyes I can't even hardly even feel my eyes

473
00:40:49.280 --> 00:40:53.800
or my face is. I know it's there, and I'm talking,

474
00:40:53.960 --> 00:40:57.119
so I can feel I'm talking. I can't feel my

475
00:40:57.480 --> 00:41:05.280
jaw moving. Really, it's like it's smooth. It's all smooth

476
00:41:06.679 --> 00:41:14.519
and relaxed. That's quite nice. Oh, I wish someone had

477
00:41:14.519 --> 00:41:23.360
told me about this. Ah, I can actually feel It's

478
00:41:23.400 --> 00:41:28.000
almost like I can feel it in my brain. And

479
00:41:28.119 --> 00:41:32.159
because the brain doesn't have any nerve endings or any

480
00:41:32.239 --> 00:41:37.480
physical sensations, any actual brain, so the most the biggest

481
00:41:37.559 --> 00:41:42.280
part of your head doesn't have any physical sensation whatsoever.

482
00:41:43.480 --> 00:41:46.239
Because the brain has no nerve endings, there's nothing there

483
00:41:47.199 --> 00:41:49.880
that in my case, they actually might not be much there,

484
00:41:49.960 --> 00:41:53.679
but there is the brain, so you can't actually have

485
00:41:54.400 --> 00:42:02.000
anything discomfort in that part of the head, but if

486
00:42:02.039 --> 00:42:10.039
it was light, it feels I was watching a thing

487
00:42:10.079 --> 00:42:14.000
about well, I was listening to people talking about colonic

488
00:42:14.159 --> 00:42:16.880
irrigation the other day. I think it was last night,

489
00:42:17.039 --> 00:42:20.760
the night before, And you may be wondering, how on

490
00:42:20.840 --> 00:42:24.840
earth have I got to colonic irrigation after talking about

491
00:42:26.440 --> 00:42:33.559
the brain and having a meditation head on, well, these

492
00:42:33.639 --> 00:42:42.360
people it was they were talking about the relief there

493
00:42:42.519 --> 00:42:47.400
is on the body after having colonic irrigation, and it

494
00:42:47.519 --> 00:42:52.360
releases all kind of waste and stuff and actually helps

495
00:42:52.480 --> 00:43:01.280
to purify, I don't know, detox and relax the body

496
00:43:01.360 --> 00:43:06.639
even more, and the mind as well, and the brain

497
00:43:06.800 --> 00:43:10.280
and the body, you know, the head. And I'm just

498
00:43:10.440 --> 00:43:16.280
thinking that this is almost like a detox, an instant

499
00:43:16.360 --> 00:43:23.199
detox of your head by just wearing the meditation head

500
00:43:23.360 --> 00:43:30.119
for a short time. I'm gonna guess, really, it's up

501
00:43:30.159 --> 00:43:40.280
to you how long you wear it for. This feels nice. Blimey.

502
00:43:54.280 --> 00:43:57.679
I'm just waiting this the feelings in their head start

503
00:43:57.760 --> 00:43:59.960
to trickle down into the other parts of my body,

504
00:44:01.519 --> 00:44:06.320
because yeah, at the moment, my head feels way better

505
00:44:06.400 --> 00:44:08.880
than the rest of my body. But it's now starting

506
00:44:08.920 --> 00:44:16.920
to spread that feeling of I don't know what to

507
00:44:17.039 --> 00:44:23.800
call it, maybe pleasure even, but it's definitely looseness. It's

508
00:44:28.599 --> 00:44:42.159
the opposite to pressure. Floppy maybe, although I'm very immature

509
00:44:42.199 --> 00:44:44.559
and I say the word floppy and it kind of

510
00:44:44.639 --> 00:44:53.480
makes me smile for some reason. Floppy floppy. It's weird,

511
00:44:53.599 --> 00:45:05.000
just a weird word, isn't it. Floppy? When I'm fifty

512
00:45:05.039 --> 00:45:10.400
four years old and I'm still amused by the word floppy.

513
00:45:12.960 --> 00:45:16.519
Maybe it hits saying it out loud, floppy, and the

514
00:45:16.639 --> 00:45:19.840
more I say it, the more it just seems like

515
00:45:19.880 --> 00:45:39.639
a ridiculous word. Floppy floppy. Yeah, it's weird, strange, that's nice.

516
00:45:39.679 --> 00:45:46.679
It's a nice feeling because I you know, when I

517
00:45:46.760 --> 00:45:49.000
talk about stuff, I like to test it out myself.

518
00:45:51.079 --> 00:45:59.960
We're all different, but this is how I'm feeling. Sometimes

519
00:46:00.000 --> 00:46:04.599
times I get the sense from when someone's listening to me.

520
00:46:05.960 --> 00:46:09.599
If I sat here saying, oh, and now you can

521
00:46:09.800 --> 00:46:18.079
relax your eyes, and you're going to notice that your

522
00:46:18.159 --> 00:46:24.000
eyes become heavier, and the more relaxed your eyes become,

523
00:46:24.360 --> 00:46:28.199
the more relaxed your jaw becomes. And if I start

524
00:46:28.280 --> 00:46:32.639
saying stuff like that, and all attension and pressure just

525
00:46:34.440 --> 00:46:43.800
it's released through the top of your head just floats

526
00:46:43.840 --> 00:46:50.559
away like clouds on a windy day. See, if I

527
00:46:50.719 --> 00:46:53.079
was to say stuff like that, but the whole time

528
00:46:53.679 --> 00:46:57.360
all I was doing was sitting here knitting a jump

529
00:46:57.400 --> 00:47:03.000
off for an elephant, you completely not engaged in what

530
00:47:03.119 --> 00:47:07.440
I'm actually talking about. I kind of get a sense that, Well,

531
00:47:07.480 --> 00:47:10.280
first of you probably hear the knitt needles clicking together.

532
00:47:11.880 --> 00:47:14.519
And secondly, it'd be one put in the longest recording

533
00:47:14.599 --> 00:47:18.599
in history because I don't know if you know anything

534
00:47:18.599 --> 00:47:22.480
about knitting, but or do do even if just a

535
00:47:22.599 --> 00:47:29.199
baby elepant, it would take ages because it's the problem

536
00:47:29.360 --> 00:47:37.679
is the proportions, and you have to kind of decide, well,

537
00:47:38.840 --> 00:47:44.760
do you want to include a hood? Do you want

538
00:47:44.840 --> 00:47:46.880
to have do you want to include it like being

539
00:47:47.000 --> 00:47:50.440
like a onesie that also goes all the way down

540
00:47:51.639 --> 00:47:57.519
its legs, in its arms? What about the tail? Maybe

541
00:47:57.599 --> 00:47:58.920
make a hole for the tail or do you want

542
00:47:58.920 --> 00:48:04.000
to cover the tail up? But that would be a

543
00:48:04.079 --> 00:48:07.280
bit restricted, wouldn't it. You know, I'm sure I think

544
00:48:07.320 --> 00:48:12.760
if I was an elephant, I would want my tail

545
00:48:12.840 --> 00:48:15.840
to be able to be free to just wiggle about,

546
00:48:17.719 --> 00:48:19.599
or to be floppy if it wants to be floppy.

547
00:48:21.320 --> 00:48:27.519
So there'd be quite a lot of thought involved in

548
00:48:28.880 --> 00:48:40.000
knitting that elephants jumper or onesie. Do I make little

549
00:48:40.079 --> 00:48:45.519
booties well obviously not little booties, but booties for the elephant,

550
00:48:48.800 --> 00:48:52.519
And then what color do I do? Because there's no

551
00:48:52.599 --> 00:48:55.000
way of knowing if there's something you need to if

552
00:48:55.039 --> 00:48:59.400
you're ever gonna, if you're ever in this position, and

553
00:48:59.480 --> 00:49:07.840
you're going to it an item of clothing for any animal.

554
00:49:07.960 --> 00:49:12.639
Really they're not just just delephants, but there's a degree

555
00:49:12.679 --> 00:49:19.320
of consideration I think required go and ask them because

556
00:49:19.360 --> 00:49:22.519
they might not want the jumper. And that's a lot

557
00:49:22.599 --> 00:49:25.400
of work and it's also a little bit embarrassing. You know,

558
00:49:27.440 --> 00:49:30.760
you travel all the way to the jungle in another

559
00:49:30.840 --> 00:49:38.800
country to give, or a forest or whatever, a desert,

560
00:49:39.079 --> 00:49:40.840
I don't know what. It depends what animal it is,

561
00:49:40.880 --> 00:49:45.719
doesn't it the rainforest? And you spend months tracking down

562
00:49:45.840 --> 00:49:54.159
the animal just so you can present this gift. And

563
00:49:54.320 --> 00:49:57.280
if it doesn't like it, or if the color is

564
00:49:57.320 --> 00:50:02.880
wrong or is like because imagine your hand over the

565
00:50:02.960 --> 00:50:08.119
gift to a monkey and the monkey says yeah. But

566
00:50:08.480 --> 00:50:13.400
if you it's hot enough already, I've got fur. I

567
00:50:13.480 --> 00:50:16.320
don't actually need fur. It's too hot for fur. Why

568
00:50:16.320 --> 00:50:18.920
am I going to wear a cardigan on top of that?

569
00:50:22.800 --> 00:50:24.480
And that could be embarrassing in front of all the

570
00:50:24.519 --> 00:50:28.440
other monkeys. In fact, it could embarrass the monkey himself

571
00:50:28.920 --> 00:50:30.599
and he might not like it. He might not take

572
00:50:30.639 --> 00:50:34.559
it very well. And the last few you want to

573
00:50:34.599 --> 00:50:38.320
do is upset a monkey, because you know what, they

574
00:50:38.400 --> 00:50:42.800
never forgive you. You'll be lucky to ever get another

575
00:50:42.880 --> 00:50:46.960
Christmas card or Birthday card from that monkey again. After that,

576
00:50:51.440 --> 00:50:54.960
they may reluctantly turn up at your wedding, you know,

577
00:50:55.320 --> 00:51:00.199
because you're an old friend, known him for a long time, like, OK, well,

578
00:51:00.199 --> 00:51:05.320
I'll better turn up for the wedding. But other than that,

579
00:51:06.360 --> 00:51:09.320
you'd have to work quite hard to get back that trust.

580
00:51:15.440 --> 00:51:17.199
You don't have to promise never to do anything like

581
00:51:17.280 --> 00:51:21.519
that again, even though in the back of your mind

582
00:51:21.559 --> 00:51:26.159
you're thinking, well, you just didn't like the color of

583
00:51:26.239 --> 00:51:29.360
the jumper, or if I did a different color. I

584
00:51:29.519 --> 00:51:32.880
just did a different color, that'd be fine. Why just

585
00:51:32.920 --> 00:51:35.440
bring it when it's winter. You'll like it in the winter.

586
00:51:38.840 --> 00:51:41.719
But maybe it's you should listen. Maybe I don't know,

587
00:51:46.480 --> 00:51:49.360
so with all that being said that if I'm thinking

588
00:51:49.400 --> 00:51:52.800
about stuff like that, I might not be in tune.

589
00:51:55.679 --> 00:51:56.760
With you.

590
00:51:57.400 --> 00:52:04.760
It's listening to me when i'm so when I'm thinking

591
00:52:05.239 --> 00:52:09.760
and I'm focusing on how nice it feels on back

592
00:52:09.840 --> 00:52:13.599
there again. Well, that is nice with that meditation head

593
00:52:13.679 --> 00:52:22.199
on which I am right now, that tingly feeling comfort.

594
00:52:33.840 --> 00:52:37.599
So I almost feel like with my voice I can

595
00:52:37.760 --> 00:52:44.760
spread that feeling to you who's listening right now, so

596
00:52:44.960 --> 00:52:48.639
that your head also feels the same, and it's almost

597
00:52:48.760 --> 00:52:57.679
like that connection, energetic connection. However weird that might sound,

598
00:53:00.440 --> 00:53:21.960
but we will know energy is real. Ah. I do

599
00:53:22.239 --> 00:53:26.400
like this meditation head, I mean this part of me,

600
00:53:26.519 --> 00:53:32.800
to be honest, thinking this could be a shortcut. I

601
00:53:32.840 --> 00:53:35.719
could just, you know, take my old head off, put

602
00:53:35.800 --> 00:53:43.559
me meditation head on. Instantly feel more relaxed, Instantly feel calmer,

603
00:53:47.519 --> 00:53:51.400
Instantly let go of that pressure that was there before.

604
00:53:55.880 --> 00:54:04.159
You're instantly more peaceful. I'm wondering if I can get

605
00:54:04.159 --> 00:54:07.559
away with saying the word instantly a few more times,

606
00:54:07.800 --> 00:54:10.239
or perhaps I should just leave it there before you

607
00:54:10.360 --> 00:54:16.280
start noticing. Now I'm thinking I wish I had mentioned it,

608
00:54:16.320 --> 00:54:20.360
because you might not have noticed it. If I hadn't

609
00:54:20.400 --> 00:54:27.199
mentioned it. I had said the words so many times.

610
00:54:28.119 --> 00:54:42.719
I'm going to say quite a few words subsiding, floppy.

611
00:54:44.920 --> 00:54:46.719
So there's been a few words of the day they've

612
00:54:46.760 --> 00:54:50.400
come up. I'm not sure which I mean. I thought

613
00:54:50.519 --> 00:54:52.719
subsiding would be a good word for the day, but

614
00:54:52.880 --> 00:55:03.559
maybe floppy floppy, subsiding, side siding floppy. No, you don't

615
00:55:03.599 --> 00:55:18.079
really go together, do they. Maybe we can play around

616
00:55:18.119 --> 00:55:23.400
with heads. Maybe if you find a gratitude head. Maybe

617
00:55:23.440 --> 00:55:27.199
it's a head just for gratitude where you feel grateful

618
00:55:27.320 --> 00:55:31.960
for what you've got. So take off the meditation head

619
00:55:34.760 --> 00:55:38.159
and I just put on in your mind, put on

620
00:55:38.320 --> 00:55:54.039
the gratitude head. Okay, it's kind of strange to look.

621
00:55:54.199 --> 00:55:58.320
I'm not I've got my eyes closed, but to think

622
00:56:00.880 --> 00:56:06.760
with gratitude, like what am I grateful for? And a

623
00:56:06.840 --> 00:56:10.440
weird thing about it. Instead of having to think of

624
00:56:10.559 --> 00:56:15.679
things I'm grateful for. With this gratitude head on, I'm

625
00:56:15.760 --> 00:56:22.519
kind of grateful for everything. I'm just grateful. That's a

626
00:56:22.679 --> 00:56:23.280
nice feeling.

627
00:56:23.360 --> 00:56:23.760
I like that.

628
00:56:26.679 --> 00:56:36.639
Ah, you're just grateful for life, for whatever, without needing

629
00:56:36.760 --> 00:56:45.280
to be specific. That's a very positive head. I like that.

630
00:56:48.400 --> 00:56:48.519
Hm.

631
00:56:58.519 --> 00:56:59.840
Oh yeah, it's nice.

632
00:57:00.039 --> 00:57:00.280
Yah.

633
00:57:05.800 --> 00:57:12.559
Also, what I've noticed is sort of still kept some

634
00:57:12.719 --> 00:57:15.480
of those feelings maybe when they moved to my body,

635
00:57:15.920 --> 00:57:24.840
the feelings of meditation, calmness, relaxation. It's like a crossover.

636
00:57:30.280 --> 00:57:34.320
Mm hmm. So I'm gonna put the meditation one on again.

637
00:57:34.400 --> 00:57:41.599
So take this one off, put the meditation one on again. Okay,

638
00:57:52.360 --> 00:58:35.800
that's very relaxed. Yeah, that's nice. I like this. So

639
00:58:35.880 --> 00:58:38.800
what you can do is you can mix and match,

640
00:58:38.960 --> 00:58:42.880
but you know something else you can do a little

641
00:58:42.920 --> 00:58:48.599
bit like we're talking about the invisible man earlier, where

642
00:58:48.639 --> 00:58:52.199
he could but he was invisible, so he put a

643
00:58:52.360 --> 00:58:56.199
mask on his face, but it looked like human. So

644
00:58:56.320 --> 00:58:58.559
what you can do is you can take the meditation

645
00:58:59.280 --> 00:59:04.599
head off, put your normal head back on. But then

646
00:59:04.679 --> 00:59:14.000
to the side of you, you can just imagine putting

647
00:59:14.039 --> 00:59:26.360
that meditation mask over your head to instantly calm your head,

648
00:59:27.880 --> 00:59:35.599
your mind so that you feel relaxed and loose and peaceful,

649
00:59:43.599 --> 00:59:51.159
and it becomes part of you, that looseness, that peacefulness.

650
00:59:59.159 --> 00:59:59.880
Oh that's nice.

651
01:00:00.039 --> 01:00:00.440
I like that.

652
01:00:09.559 --> 01:00:12.760
Then you can play around with these heads, play around

653
01:00:13.079 --> 01:00:17.199
with the idea. Let me know how you get on.

654
01:00:20.719 --> 01:00:23.760
And before I bring this record into an end, notice

655
01:00:24.800 --> 01:00:27.840
what number you are now from zero to ten. Knows

656
01:00:27.920 --> 01:00:33.280
how much has gone down, how much has changed, and

657
01:00:33.400 --> 01:00:48.800
maybe how surprised you are now. Thank you for listening.

658
01:00:50.519 --> 01:00:53.679
Remember to be kind to yourself, because you do deserve

659
01:00:53.760 --> 01:00:59.719
to be happy and be gentle with yourself. You deserved

660
01:01:00.000 --> 01:01:20.639
feel safe lots of love by relax in a more

661
01:01:21.719 --> 01:01:31.639
deep and meaningful way, maybe in a way that can

662
01:01:33.320 --> 01:01:42.559
not just allow you to feel calmer now and throughout

663
01:01:43.639 --> 01:01:52.760
the time we spend together here, not just relaxed at

664
01:01:52.840 --> 01:01:56.960
the end of the recording when it's finished and you

665
01:01:57.079 --> 01:02:07.360
can enjoy that sense of comfort and peace, but also

666
01:02:14.920 --> 01:02:21.320
I think it would be nice to have those feelings

667
01:02:21.440 --> 01:02:37.679
of relaxation continue for longer after the recording has ended,

668
01:02:42.800 --> 01:02:52.280
so that you can still benefit from listening to my voice,

669
01:02:55.360 --> 01:03:06.760
maybe in a few hours time, perhaps tomorrow, and then

670
01:03:06.920 --> 01:03:14.840
by listening regularly, especially if you find like some people

671
01:03:15.000 --> 01:03:19.199
do and myself as well. Sometimes I find one particular

672
01:03:19.320 --> 01:03:29.360
recording that really resonates with me, and I just listen

673
01:03:29.440 --> 01:03:34.679
to it over and over again every morning, every evening.

674
01:03:42.360 --> 01:03:47.000
There was this recording from We're going back to about

675
01:03:47.159 --> 01:03:52.119
nineteen ninety nine. It was it wasn't hypnosis, but it

676
01:03:52.239 --> 01:03:57.239
was a guided visualizations. It kind of was hypnosis, really,

677
01:03:59.679 --> 01:04:04.920
and I managed to find it again and it still

678
01:04:05.039 --> 01:04:10.440
has the same effect on me. And part of it

679
01:04:10.800 --> 01:04:25.480
was the person's voice relaxed me. She just felt so peaceful,

680
01:04:27.639 --> 01:04:34.079
and I'd look forward to listening to her in the

681
01:04:34.199 --> 01:04:44.840
morning and in the evening. And I knew before even

682
01:04:45.639 --> 01:04:52.599
pressing the play button that as soon as I've done

683
01:04:52.679 --> 01:04:57.119
that pressed the play button. This was in the days

684
01:04:57.159 --> 01:05:11.280
of CD players pressed the play button. In fact, it

685
01:05:11.360 --> 01:05:15.800
might have even been a tape recorder. I'd lie down

686
01:05:15.880 --> 01:05:28.440
on the bed and then even without necessarily listening to

687
01:05:28.679 --> 01:05:41.800
her words because I had them memorized. Really, it was

688
01:05:41.840 --> 01:05:52.360
as if my body knew exactly what to do, and

689
01:05:52.639 --> 01:06:14.320
the muscles just almost went into automatic relaxation, and I

690
01:06:14.480 --> 01:06:19.320
remember my mind would slow down.

691
01:06:24.960 --> 01:06:25.159
Now.

692
01:06:27.320 --> 01:06:34.000
Now I was listening to this recording in the early

693
01:06:34.159 --> 01:06:41.920
days of learning hypnosis, and long before I ever made

694
01:06:42.519 --> 01:06:49.800
any videos or audio recordings myself, because I didn't start

695
01:06:49.880 --> 01:07:03.599
doing that till two thousand and six, I knew, I

696
01:07:03.760 --> 01:07:17.159
knew how helpful I found being able to just let go,

697
01:07:20.280 --> 01:07:25.599
to have that trust in the person that I'm listening to,

698
01:07:33.320 --> 01:07:41.400
knowing that it's going to be just as relaxing, if

699
01:07:41.519 --> 01:07:50.840
not more so. Each time you hear my voice, you

700
01:07:50.960 --> 01:08:02.519
may feel the same. Some people have been listening to

701
01:08:02.679 --> 01:08:16.479
me for over a decade, maybe not solidly, obviously not

702
01:08:16.600 --> 01:08:22.880
twenty four hours a day, but maybe people come back.

703
01:08:24.760 --> 01:08:38.399
Some people maybe listen every day. That's something that.

704
01:08:38.520 --> 01:08:39.960
I do.

705
01:08:41.760 --> 01:08:56.159
Which you may not realize by listening, is when I

706
01:08:56.520 --> 01:09:12.640
record these recordings now, for example, I also am affected

707
01:09:13.159 --> 01:09:25.960
by the words that I say. So if I set

708
01:09:26.159 --> 01:09:36.600
you focus on your feet, notice your feet relaxing, I

709
01:09:36.720 --> 01:09:45.159
will be focusing on my feet. I will be noticing

710
01:09:48.159 --> 01:10:02.640
my feet relaxing. If I said focus on your hands,

711
01:10:05.439 --> 01:10:14.960
and maybe notice the difference between each hand, perhaps notice

712
01:10:15.079 --> 01:10:21.119
the air in the room, the temperature of the room.

713
01:10:23.039 --> 01:10:33.399
On the backs of your hands. You may start to

714
01:10:34.000 --> 01:10:42.039
notice what almost feels like a very light breeze, even

715
01:10:42.119 --> 01:10:46.319
though there may not be any type of breeze at

716
01:10:46.399 --> 01:10:59.319
all where you are right now. And as you become

717
01:11:00.119 --> 01:11:14.399
aware of your hands, I'm also aware of how relaxed

718
01:11:14.720 --> 01:11:38.439
my hands our feeling now and when it comes to

719
01:11:40.000 --> 01:11:46.000
potentially drifting off to sleep, which may be the reason

720
01:11:46.359 --> 01:12:02.560
you're listening, I also feel drowsy when I make these recordings.

721
01:12:07.319 --> 01:12:23.680
I also notice my mind drifting. In fact, at times

722
01:12:25.800 --> 01:12:39.920
I've actually fallen asleep without even noticing, and then I

723
01:12:40.079 --> 01:12:51.399
carry on talking. And it's only where I listen back

724
01:12:51.600 --> 01:13:00.560
to do the editing. I hear snoring, and I think,

725
01:13:01.000 --> 01:13:10.800
I don't remember snoring. I remember talking. Is it snoring?

726
01:13:11.159 --> 01:13:17.840
Was a pick turned up? That's why I sound like

727
01:13:17.960 --> 01:13:29.000
when I snare how I get really into a whole experience.

728
01:13:37.000 --> 01:13:45.960
I don't know how you feel. How relaxed do you

729
01:13:46.119 --> 01:13:57.039
feel in your feet, how relaxed you feel in your hands.

730
01:14:12.159 --> 01:14:24.319
I have noticed more and more that the more relaxed,

731
01:14:26.119 --> 01:14:41.880
deeper level of comfort you feel, the easier your breathing becomes.

732
01:14:48.439 --> 01:15:05.119
It's almost like that additional muscle relaxation. So this allows

733
01:15:05.199 --> 01:15:36.279
you debree easier without necessarily focusing on your breath, however,

734
01:15:36.560 --> 01:16:05.279
being able to notice the ease in which you breathe

735
01:16:05.520 --> 01:16:55.319
so naturally. You breathe so very easily and smoothly. Whenever

736
01:16:55.479 --> 01:17:13.800
I imagine my breathing improving, when I've got my eyes closed,

737
01:17:19.840 --> 01:17:32.680
I tend to visualize a beautiful field with trees and

738
01:17:32.960 --> 01:18:06.319
flowers producing all that life giving oxygen. And it feels

739
01:18:06.600 --> 01:18:28.359
nice too, if nothing else, just taking some time away

740
01:18:33.079 --> 01:19:16.359
from everything, enjoying that feeling of peace, serenity with a

741
01:19:16.760 --> 01:20:08.640
joyful heart. Time seems to just drip by, so very slowly, relaxed,

742
01:20:14.560 --> 01:20:53.680
so deeply, peaceful, completely unattached to any thoughts whatsoever in

743
01:20:53.840 --> 01:21:58.199
this moment, completely free, noticing that your mind has slowed down.

744
01:22:06.520 --> 01:22:53.199
Slowed down because nothing really requires your attention. You can

745
01:22:53.479 --> 01:23:09.600
enjoy the physical sensations of allowing the stress to drip

746
01:23:10.359 --> 01:23:30.159
out of your body, dripping out of every part of

747
01:23:30.319 --> 01:23:54.840
your body and being released from your brain, cleaning your

748
01:23:55.000 --> 01:24:46.159
mind slowly but surely. The muscles in your legs relax

749
01:24:51.159 --> 01:25:41.359
res res so very deeply, lacks so deeply, and the feelings,

750
01:25:43.960 --> 01:26:08.800
the pleasant feelings in your arms and shoulders, deepening each

751
01:26:09.239 --> 01:26:20.840
part of your body further and deeper.

752
01:26:31.199 --> 01:26:32.000
And deeper.

753
01:26:46.680 --> 01:27:16.319
Noticin the feelings in the back of your neck, the

754
01:27:16.520 --> 01:27:55.640
feelings in your wrists, muscles in front of your body

755
01:28:06.359 --> 01:28:55.359
also feeling peaceful, deep There's a sense of peace spreads

756
01:28:55.800 --> 01:29:35.359
through your very core. Even when you focus on your mind,

757
01:29:47.279 --> 01:30:57.720
Her mind becomes a and slower and deeper, relaxing so

758
01:30:58.399 --> 01:31:58.319
very slow. Your stomach he's felling your stomach held back.

759
01:32:03.800 --> 01:32:22.880
Notice Notice how relaxed. You'd now feel.

760
01:32:31.760 --> 01:32:33.079
In the hole of.

761
01:32:33.159 --> 01:33:06.119
Your back a spy from your brain all the way

762
01:33:06.239 --> 01:33:17.600
down the middle of your back, sending and receiving millions

763
01:33:17.680 --> 01:34:19.640
of messages every day, deepcomfort increasing deeply relaxed, your knees

764
01:34:45.319 --> 01:34:58.800
relax spreading these signals down a spine or cord into

765
01:34:58.880 --> 01:35:17.359
air every ah if you're body are your sins and

766
01:35:17.479 --> 01:36:08.039
your calf missiles well olbers h Feelings of peace and

767
01:36:08.239 --> 01:36:26.239
tranquility spreading through your body, tips of your toes, to

768
01:36:26.359 --> 01:36:38.039
your eyes, your fingers, all the way to your lower

769
01:36:38.199 --> 01:38:04.079
back lettinger, rediating pace, drifting, mind wondering away, happy to

770
01:38:04.399 --> 01:39:08.760
let go, let go completely leck he so tranquil, your

771
01:39:08.840 --> 01:41:30.239
whole body enjoying a sensor listing goven more ey, enjoy

772
01:41:35.960 --> 01:42:20.119
the space, this space of peace and safety, fayy re

773
01:43:50.720 --> 01:44:15.439
letting go. Maybe we can just focus on the different

774
01:44:15.840 --> 01:44:50.640
parts of your body, just to notice your forehead and

775
01:44:50.880 --> 01:45:57.279
your eyes mutual, so loose, noticing the sense of complete freedom,

776
01:46:09.359 --> 01:48:01.840
absolute freedom dress day He's fawn energyhhhh, pleased to breeze

777
01:48:05.640 --> 01:49:16.039
so much ease. Yeah, les, you may have you may

778
01:49:16.159 --> 01:50:16.640
not have noticed your mind drifting, peaceful move ay even

779
01:50:16.960 --> 01:52:00.479
more deeply in the direction of total blissful pace, blissful pace, terrest, peace,

780
01:52:25.159 --> 01:53:22.119
Colm so calm lett him go, peace of mind, relaxed

781
01:53:26.399 --> 01:54:25.560
body c rex c reax. Your body feels almost invisible,

782
01:54:40.760 --> 01:55:25.920
so very relaxed and peaceful. So pace right like Gord

783
01:55:41.600 --> 01:56:02.319
do se pace so the fas and you could start

784
01:56:02.800 --> 01:56:12.279
to notice that you are feeling more relaxed, even though

785
01:56:12.479 --> 01:56:23.680
if not purposely focused your mind upon that sense of

786
01:56:24.119 --> 01:56:29.520
physical comfort that is growing within you throughout your body,

787
01:56:32.720 --> 01:56:42.359
and your mind starts to slow down, and that could

788
01:56:42.439 --> 01:56:50.720
be almost in recognition of I guess my speech not

789
01:56:50.960 --> 01:57:08.000
being particularly fast, and things just generally feel calmer. Just

790
01:57:08.399 --> 01:57:16.880
by listening to my voice, you give yourself an opportunity

791
01:57:18.640 --> 01:57:24.319
to take a break from the day, take a break

792
01:57:24.479 --> 01:57:32.760
from your life, as it is, to give yourself a rest,

793
01:57:35.399 --> 01:57:42.680
giving yourself permission to take some time off and to

794
01:57:42.800 --> 01:57:48.680
allow your body to relax and allow your mind to

795
01:57:48.880 --> 01:58:01.039
slow down, which in turn releases the tension any stresses

796
01:58:01.239 --> 01:58:09.520
that you had in your body. It's almost as if

797
01:58:11.079 --> 01:58:15.319
the parts of your body just open up, allowing the

798
01:58:15.479 --> 01:58:28.159
negativity out and at the same time replacing that negativity

799
01:58:28.399 --> 01:58:37.279
with positive healing energy which then fills your body up

800
01:58:38.680 --> 01:58:50.760
and your mind to also starts to appreciate those feelings

801
01:58:50.960 --> 01:59:11.159
of increasing confidence and almost uplifting feeling, positive, healing, an

802
01:59:11.399 --> 01:59:22.680
energy that spreads through your body like a wave of comfort.

803
01:59:27.479 --> 01:59:37.760
And all this comes from just allowing yourself a few minutes,

804
01:59:39.600 --> 01:59:42.640
maybe half an hour, however long you want it to be,

805
01:59:44.159 --> 01:59:56.039
to just rest and allow your mind and your body

806
01:59:58.319 --> 02:00:08.119
to almost breathe set itself to the settings of comfort

807
02:00:10.640 --> 02:00:24.039
and relaxation calmness, which allows more room for feelings of

808
02:00:24.800 --> 02:00:37.520
pleasure and happiness to move around your body and into

809
02:00:37.600 --> 02:00:44.159
your mind, almost as if your mind and your body

810
02:00:44.279 --> 02:00:56.920
are sinking together, almost mirroring each other with that growing

811
02:00:58.319 --> 02:01:11.199
positivity calmness, and it feels nice, really does feel nice

812
02:01:13.159 --> 02:01:17.279
to know that you are the one that has allowed

813
02:01:18.479 --> 02:01:31.920
yourself to feel more comfort than to experience.

814
02:01:33.640 --> 02:01:34.800
More of this.

815
02:01:36.560 --> 02:01:51.720
Deep relaxation spreading throughout your body. And as I focus

816
02:01:53.319 --> 02:01:59.039
on each part of your body, you can notice that

817
02:01:59.279 --> 02:02:13.800
that part becomes even more relaxed just by focusing on it.

818
02:02:16.319 --> 02:02:26.000
It becomes even more calm and comfortable just by focusing.

819
02:02:30.039 --> 02:02:35.800
And as I move down your body, starting at your head,

820
02:02:38.520 --> 02:02:43.760
the parts that you have already focused on will continue

821
02:02:45.159 --> 02:02:52.239
to relax deeply, and those parts that have not yet

822
02:02:52.479 --> 02:03:05.319
focused on or just automatically release any remain intention in

823
02:03:05.520 --> 02:03:19.760
anticipation of even more comfort about to come. Now, I'm

824
02:03:19.760 --> 02:03:26.239
going to start by focusing on your forehead. Just being

825
02:03:26.399 --> 02:03:35.760
aware the feelings of your forehead and any background sounds

826
02:03:37.560 --> 02:03:42.880
like mister Herbert Opigeon can just allow you to feel

827
02:03:43.039 --> 02:03:53.000
even more relaxed. Just means you're in the moment. This

828
02:03:53.159 --> 02:03:58.319
isn't this isn't a sterile environment. This is the world.

829
02:04:01.760 --> 02:04:07.800
I live in the countryside, so there's lots of nature

830
02:04:08.319 --> 02:04:18.800
sounds around. So as you focus on your forehead, just

831
02:04:19.079 --> 02:04:26.840
notice how it becomes even more relaxed as you focus

832
02:04:29.159 --> 02:04:33.640
only on my voice and that part of your body.

833
02:04:38.840 --> 02:04:47.119
Moving down to your eyes, focusing on your eyes, noticing

834
02:04:49.600 --> 02:04:59.279
how your eyelids feel so heavy yet so light at

835
02:04:59.319 --> 02:05:05.800
the same time, and all the muscles around your eyes

836
02:05:06.039 --> 02:05:20.439
relaxing completely. Moving your focus down to your mouth, your lips,

837
02:05:20.920 --> 02:05:30.800
your tongue, your teeth, your comes, the hole of your mouth, relaxing,

838
02:05:34.279 --> 02:05:44.600
calm and loose as you focus now on your jaw,

839
02:05:47.600 --> 02:05:52.680
not just a part of your journey, your mouth, your chin,

840
02:05:53.960 --> 02:05:57.039
but all the way up the size of your face

841
02:05:58.239 --> 02:06:10.640
to your ears, the hole of your jaw feeding more

842
02:06:11.479 --> 02:06:33.520
relaxed and calm. Focusing on your neck, the front of

843
02:06:33.600 --> 02:06:42.079
your neck and your throat relaxing and loose and calm.

844
02:06:46.279 --> 02:06:51.439
The sides of your neck, the right and the left

845
02:06:51.680 --> 02:07:10.159
side of your neck relax and lease and calm. And

846
02:07:10.359 --> 02:07:17.359
now the back of your neck, focusing on the back

847
02:07:17.600 --> 02:07:27.840
of your neck, letting go of any tension that may

848
02:07:27.880 --> 02:07:38.399
have been there before, and enjoying that sense of increasing

849
02:07:40.000 --> 02:07:48.560
comfort and release that you can experience in the back

850
02:07:48.640 --> 02:08:01.119
of your neck. Moving down your back and moving either

851
02:08:01.359 --> 02:08:05.439
side of your spine right from the top of your

852
02:08:05.520 --> 02:08:11.359
back all the way down to the bottom of your back,

853
02:08:17.439 --> 02:08:28.840
down to your lower back. As you move up and

854
02:08:29.000 --> 02:08:38.039
down your spine, you can feel the muscles either side

855
02:08:38.079 --> 02:08:52.800
of your spine relaxing even more. And as those muscles relax,

856
02:08:54.960 --> 02:09:02.800
that sense of comfort starts to spread words from your

857
02:09:02.960 --> 02:09:12.479
spine into both sides of your back, the top of

858
02:09:12.560 --> 02:09:19.520
your back, the middle and your lower back. And as

859
02:09:19.560 --> 02:09:27.000
you scan gently and slowly up and down your back,

860
02:09:29.399 --> 02:09:33.720
there's the muscles in the top of your back relax

861
02:09:34.319 --> 02:09:41.920
and become looser. The muscles in the middle of your

862
02:09:42.000 --> 02:09:49.439
back also seem to just almost divide from each other,

863
02:09:50.399 --> 02:10:06.640
separating and almost melting, and in your lower back there

864
02:10:06.720 --> 02:10:19.399
seems to be an extra special feeling of comfort. The

865
02:10:19.760 --> 02:10:26.039
spreads into your hips, sit down your lower back, into

866
02:10:26.119 --> 02:10:37.399
your hips, into the area where your cosicks are, and

867
02:10:37.560 --> 02:10:46.479
into your buttocks, and all those muscles that spread from

868
02:10:46.560 --> 02:10:56.039
your lower back into your hip area start to melt,

869
02:11:00.520 --> 02:11:12.800
start to reading, let go, and even know where about

870
02:11:12.960 --> 02:11:18.920
to focus on your shoulders. Your back and your spine

871
02:11:20.000 --> 02:11:36.760
will continue to let go, continue to relax so calmly,

872
02:11:41.439 --> 02:11:46.399
and if you focus on your shoulders, you may notice

873
02:11:46.800 --> 02:12:17.439
they're already feeling really loose, already feeding calm, and I

874
02:12:17.840 --> 02:12:30.039
feel those muscles then move from your neck into your

875
02:12:30.199 --> 02:12:55.279
shoulders feel so soft and gentle, so smooth and calm,

876
02:13:06.680 --> 02:13:19.239
and the feeling in your shoulders seems to spread deep

877
02:13:19.520 --> 02:13:29.239
into your shoulders, a sense of relaxation, not just traveling

878
02:13:29.800 --> 02:13:47.000
deeply into your muscles, but also relaxing the bones and

879
02:13:47.279 --> 02:13:55.520
moving all the way to underneath your arms, relaxing the

880
02:13:55.720 --> 02:14:01.000
whole area between the tops of your shoulders and underneath

881
02:14:01.079 --> 02:14:20.159
your arms healing. You feel so relaxed and comfortable in

882
02:14:20.279 --> 02:14:40.359
your shoulders, which sense that deep healing message into your arms.

883
02:14:47.039 --> 02:14:52.039
You may feel almost as if your arms are not

884
02:14:52.239 --> 02:15:10.880
even there because they're so relaxed, so deeply relaxed, so

885
02:15:15.159 --> 02:15:16.319
so calm.

886
02:15:31.520 --> 02:15:38.479
So this.

887
02:15:46.039 --> 02:15:57.159
The feelings spreading all way down your arms, two elbows,

888
02:16:01.000 --> 02:16:17.399
including your elbows, circumfort spreads.

889
02:16:21.680 --> 02:16:22.279
Or way.

890
02:16:24.800 --> 02:16:43.680
Into rests, your forearments, and your wrists so heavy. Yet

891
02:16:43.959 --> 02:17:25.040
at the same time sunlight and gentle fu See.

892
02:17:27.239 --> 02:17:28.200
Now on.

893
02:17:30.879 --> 02:17:54.559
Your hands, hand.

894
02:18:00.799 --> 02:18:30.399
So peaceful in your hands, the sense of real pace.

895
02:18:42.200 --> 02:18:55.840
It just seems to feel so familiar when your hands

896
02:18:56.280 --> 02:20:34.520
relax deeply els things. Yes, sidles, you think it tips,

897
02:21:03.120 --> 02:21:33.440
maving your attention to front. Your body so comfortable, man,

898
02:21:33.959 --> 02:23:23.840
your focus till legs, as in your thighs naemes, so relaxed,

899
02:23:51.399 --> 02:23:59.799
cough muscles, just shades, oh pussy.

900
02:25:17.040 --> 02:25:49.559
The leading to.

901
02:26:00.079 --> 02:26:28.680
You then in your feints sir, peaceful, sircomm sit peaceful, sircolm,

902
02:26:58.799 --> 02:27:28.719
sir pe paceful calm, so peace fall Rea, same peace

903
02:27:29.479 --> 02:27:48.879
fall calm, love that deep relaxation to spread your chest

904
02:27:49.639 --> 02:27:55.920
storm so relat.

905
02:28:03.159 --> 02:28:04.159
Let it go.

906
02:28:08.280 --> 02:28:25.600
Everything. So I'm gonna start counting down now, from twenty

907
02:28:26.000 --> 02:28:34.120
down to one. You can imagine in a way it's

908
02:28:34.319 --> 02:28:40.479
like just walking down some steps and each step or

909
02:28:40.639 --> 02:28:46.600
twenty steps, and each step represents a level of comfort.

910
02:28:50.079 --> 02:29:05.479
Each step represents a deepening of that comfort, and the

911
02:29:05.680 --> 02:29:11.760
fervies you walk down those steps, the deeper and more

912
02:29:11.840 --> 02:30:04.399
relaxed you feel. So starting with number twenty twenty nineteenhhhhhhhhhh

913
02:30:28.239 --> 02:34:54.079
eight seventeen sixteen sections fiften four four s.

914
02:35:16.719 --> 02:36:06.239
Using the too.

915
02:36:00.719 --> 02:44:12.600
Well nohhhhhhh eight sinh sixty five.

916
02:45:31.200 --> 02:47:57.639
Four hun.

917
02:48:01.600 --> 02:48:02.360
Did you give me.

918
02:49:09.600 --> 02:50:16.760
One? As you focus on your eyes, we're gonna count

919
02:50:16.879 --> 02:50:28.680
down from ten down to one, focusing just on your eyes,

920
02:50:32.440 --> 02:50:40.920
your eyelids, the muscles around your eyes, your eye walls themselves,

921
02:50:42.440 --> 02:50:59.479
a whole area that makes up your eye. And as

922
02:50:59.559 --> 02:51:08.399
we can down ten down to one whilst focusing on

923
02:51:08.559 --> 02:51:24.520
your eyes, you'll become twice is relaxed with each number

924
02:51:25.520 --> 02:51:37.120
counting down that you may find the all you want

925
02:51:37.239 --> 02:51:46.040
to do is just drift off to sleep. And if

926
02:51:46.280 --> 02:51:59.680
that's what you want, then just allow yourself to do that. Now,

927
02:52:02.680 --> 02:52:09.079
focusing on your eyes, I'm going to begin counting down

928
02:52:10.600 --> 02:53:27.120
from ten down to one right now, ten nine eight

929
02:54:20.520 --> 02:56:24.680
seven f.

930
02:57:35.639 --> 03:01:20.760
Fourree usus.

931
03:01:23.399 --> 03:01:44.760
One. So counted down from ten to one ten nine

932
03:01:46.479 --> 03:02:14.159
eight seven six five four three two one and maybe

933
03:02:14.319 --> 03:02:17.200
that was a bit too quick in order to relax.

934
03:02:18.440 --> 03:02:22.680
Maybe it's a bit too fast for you to notice

935
03:02:22.959 --> 03:02:31.000
the calming of your body, maybe even a little bit

936
03:02:31.079 --> 03:02:35.159
of pressure there, Like you're counting down from ten to one.

937
03:02:35.280 --> 03:02:38.680
Would you expect me to do man, expect me to

938
03:02:38.680 --> 03:02:42.680
just to go with floppy just because you're counting down.

939
03:02:48.280 --> 03:02:51.559
We could try it again, but this time I'll go

940
03:02:51.639 --> 03:02:58.680
a bit slower this time. Did you focus on the

941
03:02:58.840 --> 03:03:02.959
whole of your body before we focus on your legs?

942
03:03:05.399 --> 03:03:14.559
Just notice how your body does start to feel more

943
03:03:15.000 --> 03:04:14.639
relaxed with every number that I count down ten, nine, eight, seven, six, five, four,

944
03:04:22.079 --> 03:05:13.559
three one, And just notice how how you feel, generally,

945
03:05:14.000 --> 03:05:28.319
how your body feels. It's not necessarily even about counting

946
03:05:28.440 --> 03:05:35.559
down from ten to one. It's that space that you have,

947
03:05:36.920 --> 03:05:55.360
that space between being active physically or mentally to just

948
03:06:00.120 --> 03:06:05.280
sitting or lying down and just being there, not doing anything,

949
03:06:05.479 --> 03:06:12.079
not saying anything, or needing to think about anything. So

950
03:06:12.799 --> 03:06:15.799
it opens up a space, you know, a bit of

951
03:06:15.879 --> 03:06:26.840
a space, a gap. And the more I came down

952
03:06:26.920 --> 03:06:34.280
from ten to one, the bigger that gap becomes. So

953
03:06:34.399 --> 03:06:46.799
there's that gap of calmness, of comfort, relaxation, it's a

954
03:06:46.959 --> 03:07:00.440
nice feeling, and it moves those stresses or discover foots

955
03:07:00.479 --> 03:07:13.280
physically or emotionally, moves them away. Allows you.

956
03:07:16.000 --> 03:07:16.520
To just.

957
03:07:19.520 --> 03:07:25.840
Slow down. Someone to count a game from ten down

958
03:07:25.879 --> 03:07:35.879
to one, and notice that gap widening, the gap, And

959
03:07:36.000 --> 03:07:41.000
as it widens, it's almost like the stress and attention

960
03:07:41.840 --> 03:08:00.959
falls into the gap and gives you that distance. That's space.

961
03:08:03.319 --> 03:08:08.760
Now ten.

962
03:08:13.159 --> 03:10:10.120
Nine, eight, seven, six, five, four three one. Now, how

963
03:10:10.239 --> 03:10:14.000
does your body feel.

964
03:10:15.959 --> 03:10:16.159
Now?

965
03:10:28.840 --> 03:10:32.959
Can you notice that? Do you feeling calmer.

966
03:10:40.639 --> 03:10:40.719
There?

967
03:10:40.760 --> 03:11:09.520
You're feeling more relaxed as we now focus on your legs,

968
03:11:11.200 --> 03:11:31.639
just your legs. We're just gonna start with focusing on

969
03:11:32.120 --> 03:11:51.280
your thighs. Of course, it's not the most exciting thing

970
03:11:51.399 --> 03:11:57.959
to be doing because I'm sure like most of your

971
03:11:58.000 --> 03:12:09.680
body is not a not going on right now. Just

972
03:12:09.879 --> 03:12:16.000
focusing on the whole of your thighs, the tops of

973
03:12:16.079 --> 03:12:22.159
your thighs, the sides of your thighs, the bottoms of

974
03:12:22.239 --> 03:12:29.200
your thighs, your outer thighs, and your inner thighs. Basically

975
03:12:29.399 --> 03:12:33.040
the whole of your thigh that leads into your hip

976
03:12:37.079 --> 03:12:47.840
and it goes down to your knee joint. Now, this

977
03:12:48.040 --> 03:12:55.479
is a big area. It's a very heavy area. It's

978
03:12:55.680 --> 03:13:02.079
very strong. Probably the strongest muscles in your body are

979
03:13:02.159 --> 03:13:18.520
in your thighs. But I don't think we perhaps give

980
03:13:18.639 --> 03:13:31.879
enough attention to our thighs. Perhaps we don't acknowledge how

981
03:13:31.959 --> 03:13:53.840
important our thighs are to our lives, how much they

982
03:13:53.959 --> 03:14:07.399
actually do for us all through our lives. And it

983
03:14:07.600 --> 03:14:13.159
may seem to sound really weird, but I think that

984
03:14:13.360 --> 03:14:21.239
all of our body parts, especially our thighs, needs some TLC,

985
03:14:24.600 --> 03:14:37.760
a bit of love shown, a bit of acknowledgement, thank you,

986
03:14:40.920 --> 03:14:53.239
gratitude for what our thighs do for us. And I

987
03:14:53.399 --> 03:14:59.079
know this may sound a bit strange. Maybe you think,

988
03:14:59.479 --> 03:15:02.440
why am I Surely I should be out in the

989
03:15:02.520 --> 03:15:11.040
garden hugging a tree or something. Well, it's hard to

990
03:15:11.120 --> 03:15:14.319
set a microphone up on a tree. That's why I'm

991
03:15:14.360 --> 03:15:17.200
doing this indoors. Otherwise I wouldn't be outside huging a tree.

992
03:15:18.600 --> 03:15:27.280
I can't see the television from the tree. If you

993
03:15:27.360 --> 03:15:32.559
move down to your knees gain such an important part.

994
03:15:36.879 --> 03:15:41.959
And I think we don't necessarily I'll speak for myself here,

995
03:15:44.479 --> 03:15:49.280
I don't necessarily appreciate all that my needs to do

996
03:15:49.520 --> 03:15:54.399
for me until I have a problem with my knee

997
03:15:55.360 --> 03:15:59.479
it's occasionally if I ever maybe i'll bashy it, or

998
03:16:00.440 --> 03:16:06.000
it's aching for some reason. It's then that I realize

999
03:16:07.159 --> 03:16:11.159
how much it does. You know, the benefit of being

1000
03:16:11.200 --> 03:16:19.120
able to use my legs without any kind of physical

1001
03:16:19.239 --> 03:16:27.440
discomfort is a beautiful thing that's possibly not appreciated until

1002
03:16:28.479 --> 03:16:38.200
it's temporarily removed. You know that's comfort. But as you

1003
03:16:38.319 --> 03:16:43.520
focus on your knees, regardless of how your knees feel,

1004
03:16:46.600 --> 03:16:52.360
you can have that sense of gratitude and love to

1005
03:16:52.440 --> 03:17:05.079
your knees for all that they do for you, And

1006
03:17:05.239 --> 03:17:08.840
you can still have that attention on your thighs and

1007
03:17:08.959 --> 03:17:15.159
maybe notice how your thighs feel. Maybe you've noticed that

1008
03:17:15.520 --> 03:17:34.239
they are relaxing more deeply as you focus now on

1009
03:17:34.360 --> 03:17:37.920
the bottoms of your legs and your shins and your

1010
03:17:38.000 --> 03:17:46.920
calf muscles, the bones between your knees and your feet incorporate,

1011
03:17:47.040 --> 03:17:57.840
and of course your ankles so important. You know, anyone

1012
03:17:57.920 --> 03:18:02.680
that's had even there the slightest spray of an ankle

1013
03:18:03.879 --> 03:18:16.399
knows how much we take our ankles for granted. And

1014
03:18:16.479 --> 03:18:18.799
it's kind of strange in a way when you think that.

1015
03:18:21.360 --> 03:18:25.319
You know, logically, our wrists are a lot thinner than

1016
03:18:25.440 --> 03:18:29.559
the rest of our arms, which is, okay, it doesn't.

1017
03:18:30.079 --> 03:18:33.120
I can't see any problem with that because we're just

1018
03:18:33.239 --> 03:18:40.920
picking stuff up by our ankles so much thinner than

1019
03:18:40.959 --> 03:18:50.040
the rest of our legs, and from a physics perspective

1020
03:18:51.280 --> 03:18:55.479
or logical even it doesn't really make sense that all

1021
03:18:55.600 --> 03:19:04.319
this weight would ultimately be resting on your ankles then

1022
03:19:04.440 --> 03:19:17.559
leading to your feet, that thin area, thin bone. Yeah,

1023
03:19:17.639 --> 03:19:23.360
it does so much great work. Supports us, supports our

1024
03:19:23.440 --> 03:19:35.319
body for a lifetime, helps us to balance, helps you

1025
03:19:35.479 --> 03:19:48.760
to get around and be mobile. And there's the calf muscles.

1026
03:19:48.840 --> 03:19:56.440
Of course, when I was younger, I couldn't see the

1027
03:19:56.520 --> 03:20:02.799
pointing calf muscles. Didn't seem to do anything. Okay, if

1028
03:20:02.879 --> 03:20:06.440
I walked around on tiptoes, then my calf muscles get

1029
03:20:06.520 --> 03:20:10.200
some work. But of course that's not true. The calf

1030
03:20:10.319 --> 03:20:19.959
muscles are being used whenever we use our legs and

1031
03:20:20.079 --> 03:20:32.639
your shins there to protect your lower legs, shaped in

1032
03:20:32.719 --> 03:20:45.280
a way almost as a protector for the bone, leading

1033
03:20:46.639 --> 03:20:57.040
of course to your ankles and your feet. But we're

1034
03:20:57.079 --> 03:20:58.959
not going to focus on your feet. We're just going

1035
03:20:59.040 --> 03:21:05.399
to focus on the legs. I realize, and now that

1036
03:21:05.559 --> 03:21:09.959
I've mentioned your feet, you'll probably focus on them anyway,

1037
03:21:10.479 --> 03:21:13.040
So maybe I should focus on your feet a little bit.

1038
03:21:17.079 --> 03:21:21.520
You can have them in your awareness the same as

1039
03:21:21.600 --> 03:21:25.959
you have your thighs in your awareness. Even though we

1040
03:21:26.079 --> 03:21:32.040
haven't been focusing on your thighs a few minutes, I've

1041
03:21:32.040 --> 03:21:42.959
been focusing on your ankles, there's still that sensation of

1042
03:21:46.159 --> 03:21:50.559
comfort in your thighs.

1043
03:21:55.200 --> 03:21:57.000
And this that movement.

1044
03:21:58.200 --> 03:22:06.159
Of energy, because the thighs hold lots of different sensations.

1045
03:22:07.600 --> 03:22:12.479
Of course, there's the muscles, the big straw muscles that

1046
03:22:12.600 --> 03:22:25.440
we have in our thighs. But the skin on the

1047
03:22:25.600 --> 03:22:31.040
outside of the thighs, as in the outside of all

1048
03:22:31.159 --> 03:22:39.959
of our body, can be very sensitive, sensitive to the touch,

1049
03:22:42.760 --> 03:22:56.079
sensitive to temperature, and inside your thighs the bones, there's

1050
03:22:57.120 --> 03:23:02.280
the muscle, there's the blood, vessels, the arch to all

1051
03:23:02.399 --> 03:23:11.840
this stuff that's inside your thighs. I guess sometimes it'd

1052
03:23:11.879 --> 03:23:16.000
be nice if you could actually put your fingers inside

1053
03:23:16.040 --> 03:23:21.479
your thighs and a message, So you can message on

1054
03:23:21.559 --> 03:23:24.799
the outside, of course, but to be able to get

1055
03:23:25.040 --> 03:23:28.000
deep into the muscles and to be able to just

1056
03:23:28.280 --> 03:23:34.840
message inside your thighs, message in the bones of your leg,

1057
03:23:37.040 --> 03:23:46.879
message in all the veins, and just gently healing your thighs,

1058
03:23:50.760 --> 03:23:56.000
and you can move down message and inside your knees,

1059
03:23:57.520 --> 03:24:04.319
just message in those bones, but with healing fingertips, spreading

1060
03:24:04.399 --> 03:24:10.159
that healing energy deep into the joints of your knees.

1061
03:24:15.600 --> 03:24:19.280
Of course, there's the back of your your knee and

1062
03:24:19.399 --> 03:24:25.399
the inside crease where your knee is. It's a very

1063
03:24:25.600 --> 03:24:31.479
sensitive area. It feels very nice when you stroke it.

1064
03:24:32.920 --> 03:24:36.239
That might be because it's an area that's not really

1065
03:24:36.440 --> 03:24:42.920
touched very often. It's almost like a hidden part, that

1066
03:24:43.239 --> 03:24:50.159
crease in your legs. It's almost like a part that

1067
03:24:51.959 --> 03:25:03.239
has a sensitivity, which is a little bit different. Of course,

1068
03:25:03.280 --> 03:25:13.760
it's protected by your legs. So you can imagine putting

1069
03:25:14.680 --> 03:25:25.000
your fingers into that crease in your legs, folding between

1070
03:25:25.079 --> 03:25:30.159
your legs, you can just message with your fingertips. Imagine

1071
03:25:30.159 --> 03:25:36.520
your fingertips going inside message in the muscle or tissue

1072
03:25:41.120 --> 03:25:47.319
you can cause field the bones of your knees, heading

1073
03:25:47.600 --> 03:26:00.280
through your fingertips, and then as you go down to

1074
03:26:00.360 --> 03:26:03.159
your calf muscles, and that's the part I'd like to

1075
03:26:03.200 --> 03:26:08.600
be able to really put my fingertips deep inside my

1076
03:26:08.799 --> 03:26:17.520
calf muscles, massage in every single tissue of that muscle,

1077
03:26:19.079 --> 03:26:29.040
healing every part, and then doing the same for my shins,

1078
03:26:32.200 --> 03:26:39.079
massage in and gently stroking the bones, generally stroking them,

1079
03:26:40.000 --> 03:26:44.719
healing in a loving way because they deserve to be treated.

1080
03:26:47.760 --> 03:26:51.920
There's the precious bones that they are. Because our legs

1081
03:26:51.959 --> 03:26:55.319
are so precious as in all the other parts of

1082
03:26:55.399 --> 03:27:03.559
our body, they're more precious at anach all on the planet.

1083
03:27:12.120 --> 03:27:20.120
When you start to think about your legs in this way,

1084
03:27:24.680 --> 03:27:31.360
it can change your perspective. It might sound a bit

1085
03:27:34.479 --> 03:27:38.719
a bit silly to start with the idea of having

1086
03:27:39.639 --> 03:27:49.639
love for your legs, showing appreciation for your thighs, wanting

1087
03:27:49.760 --> 03:27:53.680
to be able to put your hands in your thighs,

1088
03:27:55.879 --> 03:28:02.239
massage the muscles and the bones, and to get your

1089
03:28:02.360 --> 03:28:10.399
fingers deep in there and releasing all tension, just to

1090
03:28:10.600 --> 03:28:20.040
show how much you care about your legs, how much

1091
03:28:20.079 --> 03:28:25.799
you care for what your legs do for you regularly,

1092
03:28:28.159 --> 03:28:38.360
your knees, your calves, your ankles. The strength of your ankles,

1093
03:28:41.280 --> 03:28:46.000
considering how thin they are compared to the rest of

1094
03:28:46.079 --> 03:28:55.840
your legs, especially your thighs. Yeah, this so strong, so flexible,

1095
03:29:00.120 --> 03:29:12.440
retally amazing things. Your ankles are truly a gift because

1096
03:29:12.479 --> 03:29:21.239
of what they do for you, supporting all that weight

1097
03:29:23.239 --> 03:29:27.639
regardless of how what weight you are, even if you

1098
03:29:27.760 --> 03:29:32.440
only eat eight stone, there's still a lot of weight

1099
03:29:32.719 --> 03:29:39.600
for these little ankles, how a lot heavier than eight

1100
03:29:39.719 --> 03:29:50.360
stone double down. Yet my ankles support my body all

1101
03:29:50.399 --> 03:29:56.760
the time, or the they do give off a sigh

1102
03:29:56.799 --> 03:30:02.520
of relief when I sit down. That's my whole legs,

1103
03:30:02.600 --> 03:30:13.719
though my feet feels go, my toes clap. I'm so happy.

1104
03:30:33.479 --> 03:30:42.719
Your legs really are amazing. And I know that talking

1105
03:30:42.760 --> 03:30:49.159
about talking about your legs is probably possibly among the

1106
03:30:49.239 --> 03:30:53.440
most the most boring things I've ever heard anyone say.

1107
03:30:54.360 --> 03:31:04.360
Possibly boring or not, everything I said is true. Your

1108
03:31:04.520 --> 03:31:25.079
legs are amazing. Your legs deserve not just respect, they

1109
03:31:25.159 --> 03:31:37.760
deserve to relax deeply. They deserve to take some time

1110
03:31:37.840 --> 03:31:43.479
out of the day to just let go completely.

1111
03:32:01.440 --> 03:32:02.360
Your legs.

1112
03:32:07.520 --> 03:32:20.760
Really can relax. And because the legs are so such

1113
03:32:20.840 --> 03:32:25.319
a most you know, very important part of your body.

1114
03:32:26.639 --> 03:32:29.200
When you relax your legs, the rest of your body

1115
03:32:29.879 --> 03:32:48.600
also naturally follows in that journey of comfort. Like I

1116
03:32:48.760 --> 03:32:53.680
feel it in my hips. My hips feel really loose,

1117
03:32:57.000 --> 03:33:01.559
and also my lower back as well. My lower back

1118
03:33:01.840 --> 03:33:07.360
really feel it feels stretched, even though I'm just sitting

1119
03:33:07.399 --> 03:33:13.399
in a chair, and there's no stretching as far as

1120
03:33:13.479 --> 03:33:16.520
I'm aware that I'm doing. It's almost as if the

1121
03:33:16.639 --> 03:33:20.559
muscles are just relaxed so much that there is a

1122
03:33:20.760 --> 03:33:45.399
natural stretch as the tension has reduced a lot. And

1123
03:33:45.520 --> 03:33:48.879
I'm now going to count down from ten down to one,

1124
03:33:53.239 --> 03:34:11.079
and you can continue to feel wonderfully relaxed ten nine, eight,

1125
03:34:14.799 --> 03:34:22.879
seven six, five.

1126
03:34:27.239 --> 03:34:31.440
Four three.

1127
03:34:35.200 --> 03:34:55.959
Two one. Relax. So I'm just going to count down

1128
03:34:57.520 --> 03:35:02.200
for five down to one, and this I countdown. If

1129
03:35:02.239 --> 03:35:09.280
you just focus on the numbers, just the numbers counting down,

1130
03:35:10.360 --> 03:35:19.479
and notice how you feel in this moment as you

1131
03:35:19.639 --> 03:35:27.159
hear the numbers counting down, knowing that those numbers counting

1132
03:35:27.280 --> 03:35:37.399
down represent you feeling calmer, not just in your body,

1133
03:35:37.559 --> 03:35:45.920
but also relaxing your mind. Just notice how you feel.

1134
03:35:46.799 --> 03:35:52.719
There's nothing to do, there's nothing to say, there's nothing

1135
03:35:52.879 --> 03:36:00.159
to think about. Starting with number five.

1136
03:36:00.040 --> 03:36:19.159
Four three.

1137
03:36:29.440 --> 03:36:56.959
Two one. As you notice the gradual letting go of

1138
03:36:57.159 --> 03:37:04.239
the tension in your body, you may also begin to

1139
03:37:04.520 --> 03:37:11.799
notice and be aware of how your mind is starting

1140
03:37:12.280 --> 03:37:20.239
to slow down. This is just a natural thing that happens.

1141
03:37:22.879 --> 03:37:28.040
It's not really a special procedure. It's just natural because

1142
03:37:28.120 --> 03:37:34.000
as your body relaxes, your mind also starts to relax,

1143
03:37:35.639 --> 03:37:39.280
and the more your mind relaxes, the more your body relaxes.

1144
03:37:39.399 --> 03:37:49.920
It's just a continuous circle of relaxation. And is that

1145
03:37:51.200 --> 03:37:59.040
calmness that comes from relative quietness. You know, even even

1146
03:37:59.079 --> 03:38:05.600
if there's background and sounds either your side online is

1147
03:38:05.760 --> 03:38:11.680
still going to be quite calm. You know, you haven't

1148
03:38:11.680 --> 03:38:16.639
got the television on, there's no music in the background

1149
03:38:16.760 --> 03:38:19.399
unless you're listening to the recording. With music, of course,

1150
03:38:24.239 --> 03:38:26.440
you're very likely not going to be sitting in a

1151
03:38:26.559 --> 03:38:29.680
room with other people. Of course you might be, but

1152
03:38:30.959 --> 03:38:34.239
generally it's more ideal if you can do this on

1153
03:38:34.360 --> 03:38:45.639
your own, so no distractions, and when you stop thinking

1154
03:38:45.719 --> 03:39:03.319
about stuff, relaxation automatically rises and to comfort starts to grow.

1155
03:39:07.840 --> 03:39:14.520
And without trying to build it up into something fantastical

1156
03:39:14.920 --> 03:39:26.680
or something magical, this is just a natural process, something

1157
03:39:26.799 --> 03:39:36.959
that's easy to accomplish. In fact, it's almost you know,

1158
03:39:37.120 --> 03:39:43.959
the sense of relaxing completely happens really when you put

1159
03:39:44.159 --> 03:39:48.000
no effort into it. It's not something that you can

1160
03:39:48.120 --> 03:39:59.680
really force. It's something that happens naturally and part of

1161
03:40:00.200 --> 03:40:08.920
the process of this recording and others is simply.

1162
03:40:10.200 --> 03:40:10.360
Two.

1163
03:40:11.959 --> 03:40:22.319
Allow you to take advantage of this space this time,

1164
03:40:25.360 --> 03:40:36.239
to just let go, to just be here, to be

1165
03:40:36.920 --> 03:40:50.280
in tune with how you feel, yet with the intention

1166
03:40:52.559 --> 03:41:04.000
of wanting to relax deeply and maybe even to fall asleep,

1167
03:41:05.159 --> 03:41:10.319
depending on what it is that you wish for yourself

1168
03:41:12.120 --> 03:41:27.159
in this moment. As we know, relaxing is the majority

1169
03:41:28.399 --> 03:41:32.840
of the process of falling asleep. The actual falling asleep

1170
03:41:32.959 --> 03:41:39.719
part is the tiny bit at the end. The deeper

1171
03:41:41.040 --> 03:42:03.319
relaxed you become, the easier you find yourself drifting. But

1172
03:42:03.440 --> 03:42:10.040
you can also if you choose stay focused on my

1173
03:42:10.239 --> 03:42:39.159
voice and really enjoy the process, gradually relaxing each muscle

1174
03:42:43.760 --> 03:43:10.639
in your body effortlessly and just observing the sensation of

1175
03:43:10.920 --> 03:43:26.520
letting go completely. This time, I'm going to count from

1176
03:43:26.760 --> 03:43:36.920
six down to one, and you can notice your mind

1177
03:43:39.559 --> 03:43:52.959
calming down more with each number that you hear me say, naturally,

1178
03:43:54.040 --> 03:46:06.760
feeling calm and slow, peaceful, six, five, four, three, two

1179
03:46:35.280 --> 03:47:06.280
on being aware how your mind has slowed right down,

1180
03:47:09.559 --> 03:47:32.959
sinking deeply into relaxation. And as you focus on your mind,

1181
03:47:36.799 --> 03:47:46.040
may notice that there are some thoughts still there, maybe

1182
03:47:46.239 --> 03:47:56.000
some stubborn thoughts that for some reason perhaps need your attention.

1183
03:48:03.000 --> 03:48:11.799
So what you can do is send love to those thoughts.

1184
03:48:15.079 --> 03:48:25.920
Sprinkle those thoughts with love like little petals from a flower.

1185
03:48:27.000 --> 03:48:33.840
Just sprinkle it over them, petals, feel good love towards

1186
03:48:34.000 --> 03:48:40.600
those thoughts, to let those thoughts know that you're not

1187
03:48:40.680 --> 03:48:46.799
abandon in them. You just need them. You require them

1188
03:48:49.600 --> 03:48:57.760
to just calm down, slow down, quiet down.

1189
03:49:01.399 --> 03:49:01.760
For now.

1190
03:49:09.680 --> 03:49:14.680
So as you focus on those remaining thoughts as we

1191
03:49:14.840 --> 03:49:20.079
count down this time from seven down to one. With

1192
03:49:20.239 --> 03:49:34.120
each number, just imagine sprinkling those flower petals love, love, kindness,

1193
03:49:35.719 --> 03:49:47.559
gratitude over those thoughts, which will allow them to just

1194
03:49:49.000 --> 03:50:04.000
melt away and relax deeply. With every number, his thoughts

1195
03:50:04.120 --> 03:50:59.360
would become more and more relaxed. Starting with number seven, six, five,

1196
03:51:12.479 --> 03:52:56.079
four three. What I'll let you now notice how relaxed

1197
03:53:00.280 --> 03:53:19.959
feeling in your body. We're going to focus on your hands,

1198
03:53:25.799 --> 03:53:32.079
because the more relaxed your hands are, the more relaxed

1199
03:53:32.319 --> 03:53:53.319
your body and mind are. Purpose you focus on your

1200
03:53:53.520 --> 03:54:03.719
hands and your fingers, there's nothing needed to be done.

1201
03:54:04.719 --> 03:54:09.799
There's no clinching of fists or tents in the fingers

1202
03:54:09.920 --> 03:54:23.479
or anything like that. It's just noticing and focusing on

1203
03:54:23.680 --> 03:54:51.840
your hands, noticing how they feel, because the more relaxed

1204
03:54:52.159 --> 03:55:01.559
do your hands feel, the calm your mind feels, and

1205
03:55:01.959 --> 03:55:10.760
all comfort you feel throughout your body.

1206
03:55:19.120 --> 03:55:21.840
May have.

1207
03:55:25.879 --> 03:56:09.200
Already noticed you mind is starting drest wish just on

1208
03:56:09.360 --> 03:56:26.799
your hands and fingers, allowing them cheat experience a real

1209
03:56:27.399 --> 03:56:40.799
deepening of that relaxation in your hands and fingers, more

1210
03:56:44.040 --> 03:56:51.959
and more relaxed. With each number.

1211
03:56:59.479 --> 03:57:00.440
From a eight.

1212
03:57:02.639 --> 03:57:15.799
Down to one. You can almost feel that healing, relaxing

1213
03:57:16.319 --> 03:57:27.200
energy spreading into your hands and fingers, becoming.

1214
03:57:31.520 --> 03:57:32.760
And more.

1215
03:57:34.600 --> 03:57:51.399
Relaxing with each number you hear, going down eight down

1216
03:57:52.159 --> 04:00:48.120
to one, drifting drifted again, starting wize eight, seven, three,

1217
04:02:07.920 --> 04:02:17.200
just being here now, nothing to think about, nothing to do,

1218
04:02:18.840 --> 04:02:32.760
nothing to say, and everything just feels calmer. And this

1219
04:02:33.040 --> 04:02:40.639
is your natural state of being. This is how you

1220
04:02:40.920 --> 04:02:47.159
just normally feel when you take away all of that

1221
04:02:47.639 --> 04:02:54.959
other stuff that we add, you know, things like stress

1222
04:02:55.120 --> 04:03:11.559
and worrying and overthink, anxiety, tension, just generally thinking about stuff.

1223
04:03:13.760 --> 04:03:16.879
We take that away, which is what we do.

1224
04:03:17.680 --> 04:03:18.680
What we do now.

1225
04:03:25.000 --> 04:03:36.239
Be left with a real sense of pacefulness, which comes

1226
04:03:36.360 --> 04:03:45.719
to you very quickly because ultimately it's just a feeling,

1227
04:03:50.079 --> 04:03:57.879
a feeling and comfort. It's almost as if you've gone

1228
04:03:57.920 --> 04:04:06.399
inside yourself and you've found a special place where everything

1229
04:04:09.799 --> 04:04:18.040
is peaceful, the place where you can film relaxed and

1230
04:04:18.239 --> 04:04:26.479
your natural sense and comfort, a place where.

1231
04:04:26.319 --> 04:04:27.760
You could be here.

1232
04:04:32.239 --> 04:04:39.639
Where you can accept yourself who you are, the place

1233
04:04:39.719 --> 04:04:49.879
where you're not trying to please anybody else, in a

1234
04:04:50.040 --> 04:04:58.559
place where you can actually not just love yourself, but

1235
04:05:00.079 --> 04:05:08.079
in some ways more importantly, you can like yourself, appreciate.

1236
04:05:08.879 --> 04:05:09.920
Who you are.

1237
04:05:18.760 --> 04:05:25.360
That sense of gratitude it's in the air around you.

1238
04:05:33.040 --> 04:05:40.840
That's also a place where you can actually feel the

1239
04:05:41.200 --> 04:05:56.479
healing energy soaking into your body. Healing energy soaking into

1240
04:05:56.600 --> 04:06:10.799
your body. That healing energy spreads through your veins, traveling

1241
04:06:11.000 --> 04:06:23.360
to each every single part of your body, and you

1242
04:06:23.520 --> 04:06:30.479
start to realize that actually that healing energy, it's not

1243
04:06:30.799 --> 04:06:38.239
just entered into your brain, it's become part of your brain,

1244
04:06:43.200 --> 04:06:49.840
and that spinal fluid is now mixed with healing energy,

1245
04:06:55.120 --> 04:07:00.600
not just allowing you to feel so much much more

1246
04:07:00.760 --> 04:07:15.239
relaxed and healthy in this moment, but also you start

1247
04:07:15.360 --> 04:07:23.280
to realize that actually what's happening now without a healing,

1248
04:07:24.319 --> 04:07:33.959
relaxing energy spreading through your body, is actually changing your life.

1249
04:07:39.120 --> 04:07:44.239
It's actually changing the way you're going to feel not

1250
04:07:44.479 --> 04:07:51.840
just now, but tomorrow and the next day. As your

1251
04:07:52.000 --> 04:07:59.879
health improves, not just your physical health, but your mental health.

1252
04:08:04.040 --> 04:08:09.200
Things that used to bother you in the past, for

1253
04:08:09.360 --> 04:08:15.399
some reason, no longer have the effect that they used

1254
04:08:15.440 --> 04:08:29.680
to because something has changed deep within you. Maybe things

1255
04:08:30.040 --> 04:08:39.680
that used to cause you to feel anger no longer

1256
04:08:40.040 --> 04:08:49.719
have that power to control you the way they seem

1257
04:08:49.840 --> 04:08:58.719
to be able to before. As you realize that you're

1258
04:08:58.840 --> 04:09:11.520
the one who decides what affects you, you're the one

1259
04:09:12.159 --> 04:09:22.559
who decides to feel relaxed and calm when you choose

1260
04:09:26.159 --> 04:09:40.639
to enjoy noticing these natural developments of healing continue to

1261
04:09:40.840 --> 04:09:55.200
grow and improve your life day by day, including of course,

1262
04:09:55.280 --> 04:10:08.079
your ability to relax so much much easier than sleeping.

1263
04:10:12.680 --> 04:10:18.360
It's the most natural thing in the world to you,

1264
04:10:22.840 --> 04:10:31.079
because falling asleep is something that you've done so many times.

1265
04:10:32.399 --> 04:10:38.000
In your life, and you know that you were born,

1266
04:10:39.520 --> 04:10:40.239
as we all.

1267
04:10:40.200 --> 04:10:51.120
Were, with the ability to fall asleep naturally, were born

1268
04:10:52.440 --> 04:11:02.879
with that ability to just drift off into a deep,

1269
04:11:04.159 --> 04:11:15.959
healing sleep. Even when we're kids, sometimes will fall asleep

1270
04:11:16.040 --> 04:11:19.959
when we don't even want to try to think a

1271
04:11:20.159 --> 04:11:24.520
stay awake. Maybe it's a birthday in the morning, or

1272
04:11:24.600 --> 04:11:28.799
it's Christmas or holiday or something we look forward to.

1273
04:11:29.399 --> 04:11:33.440
We don't want to go to sleep, but the more

1274
04:11:34.040 --> 04:11:38.920
we want to stay awake, the more we just start

1275
04:11:39.000 --> 04:11:47.719
to drift. And the more you fight drifting we try

1276
04:11:47.799 --> 04:11:52.680
to stop yourself and drift in a sleepe, the deeper

1277
04:11:52.840 --> 04:12:04.479
and stronger that drifting becomes. Because we're born not just

1278
04:12:04.680 --> 04:12:11.360
with the need to relax deeply and to naturally fall asleep,

1279
04:12:14.600 --> 04:12:27.920
but it's our birthright, it's part of our DNA, and

1280
04:12:28.159 --> 04:12:33.639
sometimes as we get older in life, perhaps at times

1281
04:12:34.559 --> 04:12:47.520
we have forgotten that relaxing completely is not only a

1282
04:12:47.799 --> 04:13:12.000
wonderfully pleasant experience, it's also really easy. It's very, very

1283
04:13:12.559 --> 04:13:18.000
easy to let go, because that's all it is.

1284
04:13:18.200 --> 04:13:18.680
It is just.

1285
04:13:22.239 --> 04:13:33.639
Deciding to let go. And when you press the play

1286
04:13:33.719 --> 04:13:44.000
button on my recordings, you have given permission for my

1287
04:13:44.239 --> 04:13:53.399
voice to election. When you press that play button, you

1288
04:13:53.520 --> 04:14:04.319
have given me permission for my words to effect you

1289
04:14:04.959 --> 04:14:21.440
in a positive, only a positive way, opening up your

1290
04:14:21.600 --> 04:14:44.319
mind to useful and healing suggestions that can have such

1291
04:14:44.360 --> 04:14:56.479
an amazing effect on how you feel right now, as

1292
04:14:56.600 --> 04:15:07.479
well as those changes that continue long after the recording ends.

1293
04:15:09.239 --> 04:15:18.360
Those changes within you that continue to flourish and grow,

1294
04:15:22.879 --> 04:15:36.559
transforming your life in a positive, beautiful way, allowing you

1295
04:15:37.200 --> 04:15:43.479
to move forward in your life in the direction that.

1296
04:15:43.600 --> 04:15:44.760
You choose.

1297
04:15:46.040 --> 04:16:03.239
For yourself. And this feeling, feeling that you can experience

1298
04:16:04.280 --> 04:16:27.280
a safety, comfort, calmness, just feels so nice, such a

1299
04:16:27.600 --> 04:16:42.920
healthy place to be, and that positivity prows within you

1300
04:16:48.719 --> 04:17:02.920
each and every day, moving forward to find that you're

1301
04:17:03.120 --> 04:17:18.600
more relaxed physically and in your mind's more relaxed. And

1302
04:17:18.719 --> 04:17:24.040
it's not that you're thinking slower. It's just that your

1303
04:17:24.200 --> 04:17:36.200
mind will be less clogged up with unnecessary negativity because

1304
04:17:36.280 --> 04:17:45.959
from now on, your mind rejects negativity. From now on,

1305
04:17:46.680 --> 04:17:57.440
you're going to start noticing when negativity arises, and you

1306
04:17:57.600 --> 04:18:11.360
can just say stop, stop, and then negativity will turn

1307
04:18:11.479 --> 04:18:31.840
around and leave you alone. Stop and then negativity would disappear.

1308
04:18:40.000 --> 04:18:46.479
And as you notice that you feel way more relaxed

1309
04:18:47.920 --> 04:19:03.239
than you probably expected, you can now congratulate yourself because

1310
04:19:03.440 --> 04:19:09.719
you are the person that has done this. You are

1311
04:19:09.799 --> 04:19:14.520
the one that has opened your mind up to the

1312
04:19:14.680 --> 04:19:22.719
simple facts that you can feel more relaxed in your

1313
04:19:22.799 --> 04:19:32.879
body and in your mind. You've opened your mind up

1314
04:19:33.079 --> 04:19:41.159
to the birthright of being able to just fall asleep

1315
04:19:41.559 --> 04:19:55.200
easily when you choose. And that's a nice feeling.

1316
04:19:56.840 --> 04:19:57.559
Don't you think.

1317
04:20:00.040 --> 04:20:08.879
It feels nice? Doesn't it? To feel calm? For that

1318
04:20:09.239 --> 04:20:13.840
healing energy is spreading through your body and your mind

1319
04:20:20.319 --> 04:20:31.000
to spend time in a special place where negativity can

1320
04:20:31.159 --> 04:20:43.879
no longer enter. Negativity is banned. It's bad, it's not

1321
04:20:43.959 --> 04:20:50.959
allowed entry. Doesn't it doesn't. This doesn't deserve to be here,

1322
04:20:51.440 --> 04:21:00.440
doesn't belong here. Negativity has no place in your life,

1323
04:21:10.440 --> 04:21:19.920
which makes room feel more comfort, more healing, more relaxation,

1324
04:21:24.799 --> 04:21:43.959
more peace. It feels nice, doesn't it?

1325
04:21:45.799 --> 04:21:50.000
Just let go.

1326
04:21:51.920 --> 04:22:11.799
With everything. I'm gonna count down now from twenty down

1327
04:22:11.920 --> 04:22:21.239
to one. You can continue to relax. If you choose,

1328
04:22:21.719 --> 04:22:35.239
you can drift to sleep with every number you hear

1329
04:22:35.399 --> 04:22:46.959
me say you can fill twice is relaxed. Or if

1330
04:22:47.000 --> 04:23:55.559
you choose, you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1331
04:24:04.680 --> 04:25:19.079
thirty two, eleven, ten, nine, eight, seven, six, five. Oh,

1332
04:25:52.479 --> 04:26:02.280
this is your time to just take a break. You're

1333
04:26:02.440 --> 04:26:13.159
tied to relax, to allow your mind to slow down,

1334
04:26:21.840 --> 04:26:24.319
to give yourself a permission.

1335
04:26:28.520 --> 04:26:29.959
To take a break.

1336
04:26:34.879 --> 04:26:43.959
From everything, and you're the only person that can make

1337
04:26:44.120 --> 04:26:50.159
that decision. You're the only person that can actually tell

1338
04:26:50.200 --> 04:27:09.959
your mind to just relax, to just take some time

1339
04:27:12.000 --> 04:27:23.799
off so that you can focus on your body, getting

1340
04:27:24.159 --> 04:27:38.559
in touch with how you feel physically. And in the

1341
04:27:38.680 --> 04:27:46.799
process of this body scanned, where you focus on different

1342
04:27:46.879 --> 04:27:56.719
parts of your body, those parts that you focus on

1343
04:27:57.440 --> 04:28:08.879
and observe, even though you're not purposely requesting for those

1344
04:28:09.040 --> 04:28:14.639
parts of your body to relax, it's kind of expected.

1345
04:28:16.239 --> 04:28:21.799
You expect when you listen to my voice to feel

1346
04:28:22.799 --> 04:28:36.520
more relaxed naturally, because when you're listening to me, your

1347
04:28:36.559 --> 04:28:48.840
attention is focused on my words, and as my words

1348
04:28:49.799 --> 04:28:59.920
guide you to focus on those parts of your body,

1349
04:29:03.799 --> 04:29:25.920
your focus increases, which actually calms your mind. And when

1350
04:29:25.959 --> 04:29:45.280
your mind calms down, your body relaxes. And when your

1351
04:29:45.360 --> 04:30:09.159
body calms down, your mind relaxes. And even though we've

1352
04:30:09.280 --> 04:30:18.120
not really started to focus on your body, you can

1353
04:30:18.799 --> 04:30:34.159
already feel that healing energy spreading through your body, pushing

1354
04:30:34.399 --> 04:30:48.600
out stress and tension, healing all the parts of your body,

1355
04:30:50.600 --> 04:30:52.280
including your skin.

1356
04:30:53.079 --> 04:30:59.920
Your bones, your blood, all of your walkings inside your body,

1357
04:31:01.399 --> 04:31:08.760
all of the muscles, all of the fat, all of everything.

1358
04:31:10.040 --> 04:31:16.200
Every hair on your body is filled without healing energy,

1359
04:31:24.200 --> 04:31:40.680
and when your brain fills without healing energy, the feeling

1360
04:31:40.840 --> 04:31:58.719
of comfort relaxation increases deeply, increases.

1361
04:32:04.399 --> 04:32:05.280
In a way that.

1362
04:32:08.639 --> 04:32:25.239
In your mind starts to feel perhaps bit drowsing because

1363
04:32:25.280 --> 04:32:44.399
it's not needed, and it may start to drift if

1364
04:32:44.479 --> 04:32:53.000
that's what's needed. So if you're listening to this and

1365
04:32:53.159 --> 04:32:57.200
what you need is deep relaxation, that's what you get.

1366
04:32:59.399 --> 04:33:00.879
If what you need is.

1367
04:33:02.520 --> 04:33:09.560
To fall asleep naturally and easily, that your mind drifts,

1368
04:33:12.080 --> 04:33:25.840
that's also what will happened. Because by pressing that play

1369
04:33:25.919 --> 04:33:32.200
button on the podcast and listening to me, give permission

1370
04:33:34.240 --> 04:33:44.840
your body and your mind. In fact, you give the

1371
04:33:44.959 --> 04:33:53.880
command to your body and your mind to relax deeply

1372
04:33:57.840 --> 04:34:04.040
and to drift off to sleep, if that's what you want.

1373
04:34:07.279 --> 04:34:07.880
Or need.

1374
04:34:15.240 --> 04:34:15.560
Them.

1375
04:34:15.599 --> 04:34:21.000
As I focus on the different parts of your body,

1376
04:34:25.959 --> 04:34:34.799
you may start to just drift and then you come

1377
04:34:34.919 --> 04:34:40.159
back again. Do you hear me talkin and I'm focusing

1378
04:34:40.319 --> 04:34:51.159
on a different part of your body, you may find

1379
04:34:51.319 --> 04:34:59.799
yourself drifting, be then to realize you're drifting until you

1380
04:35:00.119 --> 04:35:08.400
stop drifting. Drew a laugh again to my voice. Focusing

1381
04:35:09.560 --> 04:35:14.400
on a different part of your body starts to relax

1382
04:35:14.759 --> 04:35:27.040
on deeper because that drifting, it's basically here already in

1383
04:35:27.159 --> 04:35:37.520
the sleep zone. And the more you drift, the longer

1384
04:35:37.639 --> 04:35:48.319
you drift, the longer you drift. Eventually that drifting continues

1385
04:35:49.639 --> 04:35:57.119
into sleep, and that's the last you remember.

1386
04:35:59.319 --> 04:36:00.040
Two, you are awake.

1387
04:36:04.680 --> 04:36:09.759
In your own time, when you experience the right amount

1388
04:36:09.880 --> 04:36:11.880
of sleep, fear.

1389
04:36:15.520 --> 04:36:16.479
Because when you do.

1390
04:36:18.360 --> 04:36:19.959
And if you do fall.

1391
04:36:19.799 --> 04:36:37.880
Asleep, it's extremely pleasant. So relaxing so deep here sleep,

1392
04:36:48.040 --> 04:36:55.840
I feel so nice to relax into your own body

1393
04:36:56.040 --> 04:37:05.560
and mind. If you feel that hearing image is spreading

1394
04:37:05.959 --> 04:37:19.000
through it, relaxing us so deeply, reasse.

1395
04:37:20.400 --> 04:37:21.479
So deeply.

1396
04:37:31.040 --> 04:37:47.200
Start to focus on your eyes, moving down to your

1397
04:37:47.360 --> 04:39:09.240
joe now till back you shoulders, chest st fine, HAPs

1398
04:39:17.119 --> 04:40:08.119
your legs, fainties, spreading grimeside your body, feeling you out.

1399
04:40:10.959 --> 04:40:23.240
Now let's focus again on parts of your body, Kay,

1400
04:40:23.959 --> 04:40:33.799
focusing this time on your forehead. Now on your mouth,

1401
04:40:35.040 --> 04:40:55.319
your lips, your tongue, the whole of your mouth. Focusing

1402
04:40:56.720 --> 04:41:06.599
on your fingers. M. Maybe you could move your fingers

1403
04:41:06.599 --> 04:41:11.720
a little bit as you can focus on each one individually,

1404
04:41:17.959 --> 04:41:25.159
both hands and even though if you focus on both

1405
04:41:25.200 --> 04:41:30.680
of your hands now they almost seem to just melt

1406
04:41:30.759 --> 04:41:40.439
into one. Where is your right hand starting left hand,

1407
04:41:40.520 --> 04:41:55.759
and almost as if just mixed together. Now focusing on

1408
04:41:55.840 --> 04:42:06.119
your knees, just like to say, how your knees help?

1409
04:42:22.799 --> 04:42:30.400
Now focusing your helpers. You fa said by your lowers

1410
04:42:36.720 --> 04:43:17.279
just absurd the feeling of your helpers to say, sack.

1411
04:43:26.240 --> 04:43:27.240
And change.

1412
04:44:01.799 --> 04:44:22.799
Your scus. It's a group of sex sections.

1413
04:44:23.840 --> 04:45:28.000
Accus. I just said, now.

1414
04:45:30.680 --> 04:45:31.919
You tis.

1415
04:45:35.360 --> 04:46:40.279
Few feet, you tis feel none too sent hw you insil,

1416
04:46:41.639 --> 04:47:37.680
body fails noticing your mind feels now letting go, lett

1417
04:47:37.799 --> 04:48:19.520
him go, letting go everything, letting go, letting go, letting go,

1418
04:48:23.720 --> 04:48:46.319
h everything everything. I'm going to start now, and I'd

1419
04:48:46.400 --> 04:48:48.720
like you just, first of all, just to see yourself

1420
04:48:50.240 --> 04:48:56.479
lying down on that message table, lying on your front.

1421
04:48:57.720 --> 04:49:05.680
Your head is supported, your arms are supported, and you

1422
04:49:05.759 --> 04:49:12.439
feel comfortable and breathing is really easy, and you feel

1423
04:49:15.919 --> 04:49:18.919
you feel confident in how you look as well. So

1424
04:49:19.360 --> 04:49:23.479
there's none of that issue of body problems or shyness

1425
04:49:24.400 --> 04:49:32.520
because I'm a professional and this is a therapy session,

1426
04:49:33.319 --> 04:49:40.720
so none of that stuff matters on whatsoever. This is

1427
04:49:40.799 --> 04:49:48.080
about you. This is about how you feel and how

1428
04:49:48.919 --> 04:49:56.119
you can enjoy that sense of comfort. And relaxation that

1429
04:49:56.279 --> 04:50:02.639
comes from letting go and allow in my hands and

1430
04:50:02.799 --> 04:50:15.279
my fingers to relax you by messaging your body. So

1431
04:50:15.319 --> 04:50:18.040
I want to start off just by placing my hands

1432
04:50:20.400 --> 04:50:24.639
on the back of your head, just gently, just so

1433
04:50:24.799 --> 04:50:28.479
you can feel my hands feel.

1434
04:50:28.319 --> 04:50:29.439
Like really on you.

1435
04:50:33.919 --> 04:50:36.240
So you can maybe feel the warmth of my hands

1436
04:50:36.319 --> 04:50:41.759
on the back of your head. With my hands to

1437
04:50:41.840 --> 04:50:45.840
the side of your head, not pressing, but just holding

1438
04:50:46.000 --> 04:50:52.000
there very gently, maybe over your ears, and a little

1439
04:50:52.040 --> 04:50:56.240
bit on your face, just so you can feel my

1440
04:50:56.439 --> 04:51:11.159
hands so you can become a customed to them. And

1441
04:51:11.319 --> 04:51:13.560
now put my hands on the back of your head

1442
04:51:13.599 --> 04:51:21.040
again and gently let them slide down onto the back

1443
04:51:21.080 --> 04:51:38.439
of your neck. You can feel my hands gently stroke

1444
04:51:38.560 --> 04:51:45.040
in the back of your neck to start with, just

1445
04:51:45.119 --> 04:51:49.159
so you can get used to the feeling of my

1446
04:51:49.360 --> 04:51:57.319
hands on your skin, get accustomed to realize that you're

1447
04:51:57.439 --> 04:52:07.599
safe and it's all good, all fine. And I want

1448
04:52:07.639 --> 04:52:11.880
to start gently massaging the muscles in the back.

1449
04:52:11.720 --> 04:52:12.400
Of your neck.

1450
04:52:19.919 --> 04:52:31.680
With both hands. And this is a very trusting situation really,

1451
04:52:32.279 --> 04:52:36.759
because our necks are so fragile and to have someone

1452
04:52:36.919 --> 04:52:41.680
have their hands around your neck in that way can

1453
04:52:41.799 --> 04:52:46.840
sometimes be problematic. For people, which is why massages are

1454
04:52:47.119 --> 04:52:52.279
quite good, because it allows you to relax and to

1455
04:52:57.000 --> 04:53:06.319
get in touch with trust, to feel peaceful and calm.

1456
04:53:14.599 --> 04:53:22.000
There's a message the sides of your neck, gently moving

1457
04:53:22.240 --> 04:53:27.319
from the bottom of your neck. It would be sort

1458
04:53:27.360 --> 04:53:30.479
of near where your shoulders start, I guess, all the

1459
04:53:30.560 --> 04:53:37.159
way up to your jaw, your ears, kind of area

1460
04:53:37.959 --> 04:53:42.759
the side of your neck. Of course, it's a lot

1461
04:53:42.880 --> 04:53:58.759
longer than the front of your neck. And message in

1462
04:53:59.479 --> 04:54:07.240
the back of your neck, especially that area where perhaps

1463
04:54:07.360 --> 04:54:15.200
we hold tension, and there's that area's message. You can

1464
04:54:15.279 --> 04:54:19.400
actually feel a sense of release in the back of

1465
04:54:19.479 --> 04:54:27.759
your neck and maybe you can breathe it out as well.

1466
04:54:30.319 --> 04:54:43.479
Notice how it feels. Notice how you feel. They're moving

1467
04:54:43.680 --> 04:54:47.319
down to that area between your neck and your shoulders,

1468
04:54:48.840 --> 04:54:57.759
that muscle area, starting to message that area on both sides.

1469
04:55:00.000 --> 04:55:02.159
I mean, this would be the area that a lot

1470
04:55:02.200 --> 04:55:04.360
of people would message if they were going to give

1471
04:55:04.400 --> 04:55:10.840
you like a shoulder message. Even that's not technically the shoulders,

1472
04:55:11.360 --> 04:55:14.360
but it's all the muscles that lead to the shoulders.

1473
04:55:15.680 --> 04:55:16.520
From the neck.

1474
04:55:18.439 --> 04:55:23.560
And a game that can hold tension and stress, and

1475
04:55:23.720 --> 04:55:31.639
when massaged sometimes a nice deep message is useful and

1476
04:55:31.919 --> 04:55:47.560
you decide how deep that message is, and just allow

1477
04:55:49.439 --> 04:55:54.479
my knuckles just to dig in to get to those

1478
04:55:54.680 --> 04:56:04.840
muscles and to really stump all the time being firm

1479
04:56:05.479 --> 04:56:22.560
yet gentle with you and just stroking down the area

1480
04:56:25.400 --> 04:56:31.560
to your actual shoulders, moving to the muscles of your shoulders,

1481
04:56:37.560 --> 04:56:42.319
and maybe initially just pulling up the shoulders a little

1482
04:56:42.360 --> 04:56:45.799
bit off the table, just to give you a little

1483
04:56:45.840 --> 04:56:56.360
bit of a stretch, very gently, and you've got the

1484
04:56:56.479 --> 04:57:00.200
muscles at the front of your shoulders the side in

1485
04:57:00.319 --> 04:57:11.119
the bag. Again, this is a part that can really

1486
04:57:12.680 --> 04:57:16.119
take quite a bit of pressure, quite a bit of

1487
04:57:19.959 --> 04:57:23.360
needing if if you wish to.

1488
04:57:23.560 --> 04:57:27.319
Release the tension.

1489
04:57:28.919 --> 04:57:35.040
To really get into those muscles, and you can let

1490
04:57:35.040 --> 04:57:41.560
your fingers in there. They can feel really nice. Sometimes

1491
04:57:41.560 --> 04:57:48.599
it's just being stroked gently or being messaged quite strongly,

1492
04:57:52.400 --> 04:58:02.319
can all be beneficial to the relaxation with the muscles

1493
04:58:02.400 --> 04:58:22.040
in your shoulders. Now you move down your arms. Were

1494
04:58:22.080 --> 04:58:26.080
doing one arm at a time, starting with your right arm.

1495
04:58:32.639 --> 04:58:36.279
What I do is I just lift your arm up,

1496
04:58:37.200 --> 04:58:42.279
just hold it to the side of you that where

1497
04:58:42.319 --> 04:58:48.799
it still be attached, and I just message the tops

1498
04:58:48.840 --> 04:59:05.200
of your arms the way down to your forearms into

1499
04:59:05.240 --> 04:59:28.880
your wrists gently. Message in that part, the softer part,

1500
04:59:28.959 --> 04:59:35.599
which is the underpart of the arm, which leads to

1501
04:59:35.759 --> 04:59:41.119
the crease in your elbow. The inside it's much more

1502
04:59:41.319 --> 04:59:58.720
sensitive skin. Sometimes just having that stroked feel really nice,

1503
05:00:01.479 --> 05:00:15.360
pleasurable and relaxing. Now moving down to your right hand,

1504
05:00:21.400 --> 05:00:33.479
just holding your hand in both of my hands, just

1505
05:00:33.639 --> 05:00:40.240
pressing gently on the back of your hand, stretching your

1506
05:00:40.400 --> 05:00:51.319
fingers ever slightly at the same time pressing down and

1507
05:00:51.479 --> 05:01:05.279
messaging each finger, and then starting to massage the palms

1508
05:01:05.479 --> 05:01:18.159
and the hand. Just turning the hand, stretching it gently

1509
05:01:23.400 --> 05:01:29.040
and actually having your hand held can really be an

1510
05:01:29.119 --> 05:01:36.840
emotional experience sometimes, even if it is a stranger, someone

1511
05:01:36.880 --> 05:01:41.279
you don't know very well, like a massage person or

1512
05:01:41.799 --> 05:01:55.000
a therapist. Maybe because it's intimate, you can feel nice,

1513
05:01:57.639 --> 05:02:07.919
you can feel safe. And as I put that right

1514
05:02:08.200 --> 05:02:16.560
arm back down where it was, to do the same

1515
05:02:16.680 --> 05:02:28.279
with your left arm exactly the same. Message in the

1516
05:02:28.400 --> 05:02:33.560
muscles in your arm all the way down. Do your

1517
05:02:33.680 --> 05:02:46.639
rest stroking the inside of your arm, just being gentle,

1518
05:02:47.840 --> 05:03:00.200
was as firm as you require. And then message in

1519
05:03:00.959 --> 05:03:16.479
your left hand, stretching the fingers gently, massaging the palm

1520
05:03:17.360 --> 05:03:44.240
of your left hand. You feel so so relaxing, so comforting,

1521
05:03:58.240 --> 05:04:01.040
and I just rest your left hand arm back down

1522
05:04:08.360 --> 05:04:15.240
the start message your back, the biggest part of your body,

1523
05:04:20.279 --> 05:04:27.200
starting at the top, starting again where you already have been,

1524
05:04:27.959 --> 05:04:32.680
the area at the top, in between your shoulders, near

1525
05:04:32.720 --> 05:04:39.080
your neck. Going back, message in the area again, but

1526
05:04:39.319 --> 05:04:52.880
this time moving downwards, making it downward. Stroke to the

1527
05:04:52.959 --> 05:05:01.520
middle of your back, working from the outside inwards, massage

1528
05:05:01.599 --> 05:05:01.840
in that.

1529
05:05:04.080 --> 05:05:05.080
Your back, but the.

1530
05:05:07.080 --> 05:05:17.439
Outsides of your back, the parts where your arms will

1531
05:05:17.560 --> 05:05:30.759
maybe rest against, almost the path that connects your front

1532
05:05:30.959 --> 05:05:48.680
to your back. Just messaging down firmly but gently, as

1533
05:05:48.880 --> 05:05:56.840
firm as you want, moving down and moving across a

1534
05:05:56.880 --> 05:06:01.360
little bed, moving all the way down again, be very gentle,

1535
05:06:03.119 --> 05:06:13.639
you have fern as you choose. Eventually we get to

1536
05:06:13.720 --> 05:06:19.119
the spine. We can message the muscles and either side

1537
05:06:19.159 --> 05:06:22.759
of your spine from the top of your neck all

1538
05:06:23.000 --> 05:06:34.200
the way down to your lower back. We can do

1539
05:06:34.400 --> 05:06:44.479
that a few times. Sometimes people choice the knuckle or

1540
05:06:44.599 --> 05:06:49.560
the you know, two fingers and just go either side

1541
05:06:49.599 --> 05:06:54.560
of the spine, almost just push down. You go all

1542
05:06:54.599 --> 05:06:58.360
the way down to the bottom of the spine, each

1543
05:06:58.599 --> 05:07:09.119
time releasing tension and opening up the body, stretching your

1544
05:07:09.200 --> 05:07:16.000
body so that you feel more relaxed but at the

1545
05:07:16.119 --> 05:07:32.439
same time rejuvenated. And now I'm going to move to

1546
05:07:32.560 --> 05:07:41.119
one side, to your right side, and from the bottom

1547
05:07:41.159 --> 05:07:46.880
of your ribs to your pelvis, I'm going to massage

1548
05:07:47.959 --> 05:07:53.279
that area of your back. I'll stretch over the other

1549
05:07:53.439 --> 05:07:58.720
side and I will pull the muscles gently and massage

1550
05:07:58.880 --> 05:08:03.119
and push from one end that side or the way

1551
05:08:03.200 --> 05:08:08.200
to my side to the middle of fact to where

1552
05:08:08.200 --> 05:08:14.880
your spine is massaging that side of your spine the

1553
05:08:14.959 --> 05:08:21.159
opposite side to where I'm standing. It's almost like kneading bread.

1554
05:08:23.599 --> 05:08:29.919
There's that big area which is firm yet lots there

1555
05:08:30.200 --> 05:08:39.680
to message. Potentially one of the most important places to

1556
05:08:39.799 --> 05:08:47.319
actually have a message, because you really feel it. You

1557
05:08:47.560 --> 05:08:52.520
really feel the release and the pleasure of having your

1558
05:08:52.599 --> 05:09:01.959
lower back massaged. It releases so much from your that's

1559
05:09:02.080 --> 05:09:11.040
not useful, starting a healing process which will continue long

1560
05:09:11.159 --> 05:09:23.599
after this recording is over. The message in this part

1561
05:09:23.639 --> 05:09:27.319
of your body not only feels really good for you,

1562
05:09:28.759 --> 05:09:33.240
it's actually fun to do because it is, as I said,

1563
05:09:33.400 --> 05:09:38.479
like kneading bread. It's a part that you can really

1564
05:09:38.639 --> 05:09:46.400
get hold of and really message deeply. If that's your choice.

1565
05:09:54.400 --> 05:09:56.279
They're not going to move over to the other side

1566
05:09:56.319 --> 05:10:02.799
of your body and do the same with the opposite

1567
05:10:02.919 --> 05:10:12.240
part of your lower back. Needing and messaging from your

1568
05:10:12.400 --> 05:10:19.040
sides or a way to the middle of your back

1569
05:10:19.680 --> 05:10:33.240
where your spine is pressing and kneading, firm and gentle

1570
05:10:33.400 --> 05:10:43.240
at the same time. It feels so releasing this mixture

1571
05:10:43.319 --> 05:10:58.680
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1572
05:10:58.799 --> 05:11:03.200
there's that feeling from your stomach as it's being stretched.

1573
05:11:05.080 --> 05:11:08.240
Even though you're in your stomach now, you can feel

1574
05:11:08.279 --> 05:11:12.080
it being stretched because that whole area is connected to

1575
05:11:12.159 --> 05:11:23.520
your stomach. Now we're going to move or move further

1576
05:11:23.720 --> 05:11:28.680
up to your top of your body, and we did

1577
05:11:28.720 --> 05:11:37.360
the same this time, starting with your upper back. Put

1578
05:11:37.479 --> 05:11:43.000
my hands forward over and massive massage in that area

1579
05:11:45.959 --> 05:11:49.680
up to your spine, from the side of your body

1580
05:11:49.919 --> 05:11:54.599
up to your spine. So some of that message area,

1581
05:11:55.319 --> 05:12:01.159
the muscle tissue, or wherever fattit is you even will

1582
05:12:01.240 --> 05:12:06.000
be possibly from your chest because it's all connected. The

1583
05:12:06.279 --> 05:12:12.479
chest and the back connect together. I'm going to be

1584
05:12:12.639 --> 05:12:17.599
massaging and just pulling some of that skin from your

1585
05:12:17.799 --> 05:12:23.599
side up and massage in that area.

1586
05:12:26.279 --> 05:12:27.400
Of your upper back.

1587
05:12:29.000 --> 05:12:35.520
All the way to your spine, and then I'll move

1588
05:12:35.599 --> 05:12:38.400
down a bit and I'll continue with the middle of

1589
05:12:38.439 --> 05:12:45.759
your back, doing exactly the same thing as gentle or

1590
05:12:45.799 --> 05:12:58.919
as deep as you choose. Now, I'll move or the

1591
05:12:59.000 --> 05:13:03.840
other side again and do the exact same thing with

1592
05:13:04.080 --> 05:13:08.200
the top of your back on the other side, from

1593
05:13:13.319 --> 05:13:22.040
pretty much underneath your army area really to your spine,

1594
05:13:27.119 --> 05:13:33.759
and then continue in that all the way down, including

1595
05:13:33.880 --> 05:13:35.840
your lower your middle of your back.

1596
05:13:49.520 --> 05:13:51.759
I'm gonna go to your.

1597
05:13:51.720 --> 05:13:58.279
Thighs, the backs of your thighs, and the sides of

1598
05:13:58.360 --> 05:14:09.240
your thighs, starting with your right leg. Massage in the

1599
05:14:09.400 --> 05:14:18.400
back and the sides of your thighs gently and firmly.

1600
05:14:20.520 --> 05:14:23.959
There's a lot of muscles there. It's an area that

1601
05:14:24.080 --> 05:14:28.240
can be very tense at times and maybe needs a

1602
05:14:28.319 --> 05:14:30.759
little bit more pressure than the rest of the body

1603
05:14:31.840 --> 05:14:39.520
that's up to you. You can gently stroke the back

1604
05:14:42.360 --> 05:14:46.680
of your legs where you know, opposite your knee joint

1605
05:14:48.000 --> 05:15:00.959
or underneath your knee joint, very sensitive, gentle area, and

1606
05:15:01.319 --> 05:15:08.680
working down to your calf muscles, Massage in your calf

1607
05:15:08.799 --> 05:15:18.319
muscles thoroughly and deeply, if you choose using both hands,

1608
05:15:22.880 --> 05:15:34.560
fingers digging deep to your ankles.

1609
05:15:36.319 --> 05:15:38.880
And the back of your back of your.

1610
05:15:38.840 --> 05:15:53.240
Ankles, just generly massage in that area, maybe lifting the

1611
05:15:53.360 --> 05:15:55.759
leg and stretching.

1612
05:15:55.240 --> 05:15:55.880
It a little bit.

1613
05:16:06.040 --> 05:16:21.200
Moving to the right foot, massage in the bottom of

1614
05:16:21.240 --> 05:16:35.639
your feet and the size of your feet, gently but

1615
05:16:36.639 --> 05:16:48.080
firm enough so they don't tickle. Just allow the pleasure

1616
05:16:48.200 --> 05:16:53.720
that you get from having your feet message to just

1617
05:16:53.880 --> 05:17:02.799
overtake you as I continue to message your feet, the

1618
05:17:02.880 --> 05:17:10.720
bottoms of your feet, the sides, your arches, your heel.

1619
05:17:13.159 --> 05:17:15.360
You can put a lot of pressure into your heel

1620
05:17:16.200 --> 05:17:21.159
and it feels amazing, Yet the arches need to be

1621
05:17:21.279 --> 05:17:32.959
a bit more gentle. Stretching your toes gently the message

1622
05:17:33.080 --> 05:17:39.080
in the bottoms of your toes with my fingers, each

1623
05:17:39.240 --> 05:17:52.840
one individually. Moving over to the left leg to do

1624
05:17:53.040 --> 05:18:01.759
exactly the same thing, starting at the top of the thighs,

1625
05:18:04.000 --> 05:18:06.520
work in the back of the thighs and the sides,

1626
05:18:08.159 --> 05:18:18.560
massaging deeply and gently the whole area, working all the

1627
05:18:18.639 --> 05:18:31.439
way down. And this is an area that maybe you

1628
05:18:31.520 --> 05:18:39.880
could like to spend more time relaxing and messaging. Perhaps

1629
05:18:40.799 --> 05:18:45.319
if you wanted, I could make a future recording. I

1630
05:18:45.360 --> 05:18:54.080
want to spend more time on one particular area as

1631
05:18:54.119 --> 05:19:06.240
you move down to your calf muscles. Massage in your

1632
05:19:06.400 --> 05:19:21.919
calf muscles firmly and gently, move down your ankle into

1633
05:19:22.000 --> 05:19:29.599
your feet. Massage in the backs of your feet, the

1634
05:19:29.799 --> 05:19:38.959
bottoms of your feet, stretching your toes and massage in

1635
05:19:39.040 --> 05:19:47.000
each toe individually. And that feeling of pleasure and release.

1636
05:19:47.279 --> 05:19:54.000
The experience when you're having your feet and massaged feels

1637
05:19:54.520 --> 05:20:14.200
really good. Now, she turn over in your mind. Laying

1638
05:20:14.319 --> 05:20:27.240
on your back, I'm just going to start again your

1639
05:20:27.400 --> 05:20:42.040
nick area in your shoulders, just to get back in

1640
05:20:42.240 --> 05:20:59.319
touch with that area and lets you move up. I

1641
05:20:59.400 --> 05:21:04.080
can clean my hands a bit the more fresh because

1642
05:21:04.159 --> 05:21:13.319
now I'm gonna message your face gently, starting off with

1643
05:21:13.439 --> 05:21:25.200
your forehead. Your eyes are closed, you can just stretch

1644
05:21:26.479 --> 05:21:30.919
your eyes a little bit, pushing up on your eyebrows,

1645
05:21:37.720 --> 05:21:50.520
just massaging around your scalp, massaging down your cheeks, around

1646
05:21:50.599 --> 05:22:03.439
your ears, into your chaw gently the side of your neck.

1647
05:22:07.360 --> 05:22:07.599
Chin.

1648
05:22:18.919 --> 05:22:26.599
They're just moving down if your neck down to your chest,

1649
05:22:30.400 --> 05:22:34.439
starting by message in the very top of your chest

1650
05:22:38.240 --> 05:22:43.479
where the collar bone is. Give a side of the collarbone,

1651
05:22:51.919 --> 05:22:55.159
and then just message in the hole of the chest.

1652
05:22:59.840 --> 05:23:16.400
M moving the chest around because it's quite a large area.

1653
05:23:18.360 --> 05:23:25.799
You can move from one side to the next, moving

1654
05:23:26.200 --> 05:23:37.159
my hands underneath pretty much where your arms are, stretching up,

1655
05:23:39.360 --> 05:23:42.400
stretching some of the muscles of your back in the process,

1656
05:23:47.680 --> 05:23:56.319
moving up over your chest and they're moving down again,

1657
05:24:09.080 --> 05:24:14.560
then allowing my hands to just massage gently and slide

1658
05:24:14.840 --> 05:24:21.400
down towards your stomach, starting in the middle of your chest,

1659
05:24:24.880 --> 05:24:31.680
and then gradually my hands moving apart and massaging and

1660
05:24:31.919 --> 05:24:41.439
sliding at the same time, moving down to just below

1661
05:24:41.479 --> 05:24:56.599
your red cage, moving down and then messaging up again,

1662
05:24:59.400 --> 05:25:03.159
giving you a chest all the attention.

1663
05:25:04.599 --> 05:25:05.520
That it needs.

1664
05:25:07.240 --> 05:25:19.599
To feel completely relaxed. Remembering that I'm also going to

1665
05:25:19.680 --> 05:25:25.240
be focusing on your sides as well, an area that

1666
05:25:25.560 --> 05:25:32.720
really doesn't get much attention but feels really good when

1667
05:25:32.799 --> 05:25:42.040
it's massaged. Just stroking my hands down the sides of

1668
05:25:42.119 --> 05:25:49.080
your body, just below your arms, all the way down

1669
05:25:49.159 --> 05:26:04.159
to your hips. Now move into your stomach area. We're

1670
05:26:04.159 --> 05:26:07.639
gonna stand on one side of you like I did

1671
05:26:07.720 --> 05:26:12.119
when I did your lawer back. I'm gonna do a

1672
05:26:12.279 --> 05:26:18.080
similar process of just stretching the muscles from your side,

1673
05:26:21.599 --> 05:26:30.919
gently massaging from one side to the next.

1674
05:26:33.200 --> 05:26:33.680
Move in.

1675
05:26:36.200 --> 05:26:40.400
The whole area from below your ribs all the way

1676
05:26:40.520 --> 05:26:50.959
down to below your belly button. And I'm gonna move

1677
05:26:51.040 --> 05:26:54.080
around to the other side of you and repeat that

1678
05:27:00.720 --> 05:27:14.720
process of relaxing deeply, calmly. You feel loose, you feel free.

1679
05:27:17.119 --> 05:27:21.799
And it's something about having your stomach message. It's different

1680
05:27:21.880 --> 05:27:28.680
from any other part because we do have a tendency

1681
05:27:29.319 --> 05:27:33.279
of holding a different kind of stress in our stomachs

1682
05:27:34.639 --> 05:27:42.479
that we may not be aware of. There's an our

1683
05:27:42.639 --> 05:27:49.919
message your stomach. In front of your stomach, they can

1684
05:27:50.240 --> 05:28:01.520
circles around your belly button, going the other way around.

1685
05:28:08.279 --> 05:28:14.639
The gentleness and a freedom that comes from feeling how

1686
05:28:14.759 --> 05:28:24.880
you're feeling. As I now move down the tops of

1687
05:28:25.000 --> 05:28:32.000
your thighs muscles, massaging them, and I can do this

1688
05:28:33.040 --> 05:28:41.279
to your legs at the same time, pressing down, massaging

1689
05:28:41.759 --> 05:28:47.360
deeply those muscles in your thighs, the front of your thighs,

1690
05:28:52.799 --> 05:28:58.360
and moving down to your knees, gently massaging your knees,

1691
05:29:03.599 --> 05:29:09.680
sliding down your shins, putting pressure on either side of

1692
05:29:09.759 --> 05:29:22.840
your shin gently, softly but firmly, moving down to your ankles,

1693
05:29:27.759 --> 05:29:37.400
stroking the tops of your feet, and then with each

1694
05:29:38.759 --> 05:29:44.159
foot in each hand, just gently messaging the whole of

1695
05:29:44.279 --> 05:29:53.040
the foot, the top, the bottom, your heel, your ankle,

1696
05:29:53.919 --> 05:30:06.240
your toes, messaging every part of your face. Feels so good,

1697
05:30:07.000 --> 05:30:21.159
just to let go and enjoy the process. Enjoy feeling

1698
05:30:23.680 --> 05:30:36.959
so deeply relaxed. So much comfort and so many feelings

1699
05:30:38.560 --> 05:30:52.919
be come just from touching your skin. And you can

1700
05:30:53.159 --> 05:31:03.520
just lie there for as long as you choose, enjoying

1701
05:31:03.759 --> 05:31:12.479
the feeling of deep comfort from being massaged.

1702
05:31:14.439 --> 05:31:14.799
By me.

1703
05:31:21.959 --> 05:31:47.759
Enjoy feeling deep And all we're gonna do is blow

1704
05:31:47.840 --> 05:32:04.159
out some candles. In your mind, there are going to

1705
05:32:04.200 --> 05:32:14.880
be a hundred candles, and you're going to blow each

1706
05:32:14.959 --> 05:32:25.040
one out individually, one by one, starting at one hundred.

1707
05:32:26.119 --> 05:32:33.479
As I count down all the way down to one,

1708
05:32:38.000 --> 05:32:46.919
and each time I say a number, you can imagine

1709
05:32:46.959 --> 05:32:53.400
that candle in front of you, and I'd like you

1710
05:32:53.560 --> 05:33:08.959
to actually eat physically generally blow that candle out, just

1711
05:33:12.759 --> 05:33:21.360
so it's not big. Blows, just a gentle, and that

1712
05:33:21.720 --> 05:33:31.319
candle will extinguish. And then I'll say the next number,

1713
05:33:32.919 --> 05:33:34.080
So we moved down.

1714
05:33:37.080 --> 05:33:37.799
And you can just.

1715
05:33:41.560 --> 05:33:50.560
Blow that one out as well. And as we move

1716
05:33:50.959 --> 05:34:01.959
down the numbers, you'll find yourself feeling more and more relaxed.

1717
05:34:05.000 --> 05:34:05.759
If you need.

1718
05:34:07.319 --> 05:34:16.560
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1719
05:34:20.400 --> 05:34:27.880
In fact, you may struggle to blow out all one

1720
05:34:28.000 --> 05:34:44.880
hundred of these candles as you feel more and more

1721
05:34:45.240 --> 05:35:13.119
deeply relaxed, more and more deep tired, And the further

1722
05:35:13.479 --> 05:35:23.159
you go down, the more your mind starts to drift.

1723
05:35:29.599 --> 05:35:36.000
You may find that you stop listening to me after

1724
05:35:36.159 --> 05:35:49.279
a while. And even though that maybe background sounds where

1725
05:35:49.360 --> 05:36:00.520
you are, you'll be aware of those sounds the moments

1726
05:36:05.759 --> 05:36:21.080
he may start to just not even notice them at

1727
05:36:21.159 --> 05:36:37.560
all because they're unimportant. Where I am, I've got the

1728
05:36:37.720 --> 05:36:44.479
sounds of the birds, there's a horrist, the pigeon who

1729
05:36:44.720 --> 05:36:50.919
likes to say hello. Sometimes there's the odd plane that

1730
05:36:51.080 --> 05:37:01.360
goes by, maybe traffic and trains in the distance.

1731
05:37:07.680 --> 05:37:08.279
But none of that.

1732
05:37:08.520 --> 05:37:22.279
Scene is important whatsoever. Or candles you blow out, the

1733
05:37:22.439 --> 05:37:39.200
less important anything is. More candles you blow out, the

1734
05:37:39.479 --> 05:38:00.560
further seemed to move away sounds and general date day's

1735
05:38:00.959 --> 05:38:15.959
stuff seems to just move away on its own. You

1736
05:38:16.720 --> 05:38:37.479
feel more calmer with every candle you blow out, guiding

1737
05:38:41.200 --> 05:38:54.319
the next number, do you hear me say? And then

1738
05:38:54.400 --> 05:39:12.040
you blow that candle out to so easy, so simple,

1739
05:39:21.599 --> 05:39:35.599
I'm gonna start by introducing the first candle. This is

1740
05:39:35.680 --> 05:39:52.959
a hundred. First candle, This is one hundred. When you

1741
05:39:53.880 --> 05:40:10.159
blow that candle out, you'll find immediately a slight change

1742
05:40:14.040 --> 05:40:22.319
in how you feel, as well as a real sense

1743
05:40:22.439 --> 05:40:53.080
of positivity growing within you, relaxation and sleepiness expanding. Starting

1744
05:40:53.799 --> 05:41:41.319
with one hundred, blow by candle now ninety nine, candle

1745
05:41:43.880 --> 05:43:23.759
ninety eight, candle ninety seven, ninety six and ninety five,

1746
05:43:44.159 --> 05:45:19.520
ninety four, candle ninety three, ninety two, night one.

1747
05:45:37.599 --> 05:45:38.319
Can to.

1748
05:45:41.159 --> 05:49:56.840
Ninety eight, two nine and eighty eight, eight eight, eighty five, eight.

1749
05:50:21.959 --> 05:50:23.000
Eight it two.

1750
05:51:30.360 --> 05:51:31.159
Seven two.

1751
05:51:39.479 --> 05:52:31.599
Two US.

1752
05:53:16.119 --> 05:54:09.240
Can seventy nine, candle seventy eight, candle seventy seven, candle

1753
05:54:12.880 --> 05:55:15.279
seventy six, candle seventy five, candle seventy four, candle seventy three,

1754
05:55:27.159 --> 05:56:30.119
candle seventy two, candle seventy one and seventy one and

1755
05:56:34.400 --> 05:57:28.799
seventy and sixty nine candle sixty eight, candle sixty seven,

1756
05:57:42.520 --> 05:58:47.319
candle sixty five, candle sixty four, candle sixty four, candle

1757
05:58:47.959 --> 05:59:45.520
sixty three, Can two sixty chi and sixty one, candle

1758
05:59:50.279 --> 06:01:38.759
sixty fifty nine and fifty eight, fifty seven, fifty six

1759
06:02:07.439 --> 06:03:22.799
candle fifty five, candle fifty four, handle fifty three can

1760
06:03:26.159 --> 06:05:28.400
fifty can fifty two to see, candle fifty one, candle

1761
06:05:32.479 --> 06:07:21.880
fifty candle foty nine, candle fourty eight, candle forty seven,

1762
06:07:51.200 --> 06:08:25.279
candle forty six, candle.

1763
06:08:28.159 --> 06:08:28.639
Who is you?

1764
06:08:28.880 --> 06:11:45.840
Five forty two canto one Z fourty thirty nine and

1765
06:11:49.959 --> 06:14:01.240
served eight cantle thirty seven, canto thirty five thirty four.

1766
06:14:34.439 --> 06:14:35.159
And two.

1767
06:14:38.919 --> 06:15:16.919
Thirty three had thirt you.

1768
06:16:05.159 --> 06:17:21.840
Shot and.

1769
06:17:25.520 --> 06:19:10.119
Two one ten nine What you ate? Candle twenty seven,

1770
06:19:43.159 --> 06:21:24.279
candle twenty six, can wit five and when this.

1771
06:21:59.080 --> 06:22:44.000
And sing te.

1772
06:23:22.080 --> 06:23:22.919
Tent to.

1773
06:24:03.400 --> 06:24:41.880
Wait, yes.

1774
06:25:07.040 --> 06:25:11.080
To see.

1775
06:26:03.159 --> 06:27:53.799
Seventyen can sixty fourt.

1776
06:30:12.959 --> 06:32:10.040
And nine.

1777
06:33:07.799 --> 06:38:36.360
H eight hu two candle or let go of all

1778
06:38:36.479 --> 06:38:44.680
of those thoughts, worries, concerns about the past, thoughts about

1779
06:38:44.720 --> 06:38:49.240
the future, and even things you've been thinking about today.

1780
06:38:51.319 --> 06:38:56.439
Just let it all go because none of it is

1781
06:38:56.639 --> 06:39:11.080
useful in this moment. This is your opportunity to just

1782
06:39:11.439 --> 06:39:25.799
focus on feeling relaxed, allowing yourself to get in touch

1783
06:39:25.959 --> 06:39:35.400
with that natural sense of peace that we all have

1784
06:39:35.720 --> 06:39:42.880
within us. It's available for everyone, it just sometimes takes

1785
06:39:43.720 --> 06:39:47.479
a little bit of effort to set up the right

1786
06:39:49.919 --> 06:39:53.959
time and place in order for you to just let go,

1787
06:39:57.560 --> 06:40:03.080
because when you do decide to let go and relax,

1788
06:40:05.639 --> 06:40:12.319
that's what your body starts to do because you've chosen,

1789
06:40:13.799 --> 06:40:20.799
You've chosen to just allow your body to unwind and

1790
06:40:20.919 --> 06:40:27.919
your mind starts to slow down. And it's a nice feeling.

1791
06:40:29.959 --> 06:40:33.119
It's a nice feeling at the beginning, just to know

1792
06:40:34.240 --> 06:40:44.319
that you have chosen to decide to relax deeply, and

1793
06:40:44.479 --> 06:40:51.000
because you've made that decision, your body will just follow suit.

1794
06:40:53.560 --> 06:40:58.240
Because sometimes all the muscles in your body need is

1795
06:40:58.560 --> 06:41:08.159
just permission from it to relax, because so often we're busy,

1796
06:41:08.439 --> 06:41:12.639
we're going from here to there, we're walking around, and

1797
06:41:12.720 --> 06:41:20.080
we're doing stuff, and the body doesn't have any time

1798
06:41:20.319 --> 06:41:28.720
or space to really relax deeply. So it kind of

1799
06:41:28.799 --> 06:41:34.360
waits for you to lead the way, waits for your permission.

1800
06:41:38.720 --> 06:41:45.200
And when you do give your permission, when you give

1801
06:41:45.279 --> 06:41:51.560
the say so, when you say okay, it's time for

1802
06:41:51.680 --> 06:42:01.319
your body to let go completely and relax totally, your

1803
06:42:01.360 --> 06:42:10.840
body just follows some like a breath of relief, ah'd

1804
06:42:10.919 --> 06:42:17.840
like and now relax have feeling at the end of

1805
06:42:17.919 --> 06:42:21.919
a day, of very physical day that you may experience

1806
06:42:22.040 --> 06:42:25.360
in the past where you get home and you just

1807
06:42:25.560 --> 06:42:29.840
sit down on a chair, maybe you kick your shoes off,

1808
06:42:29.919 --> 06:42:36.479
and ah, feels so nice. Know that you don't have

1809
06:42:36.639 --> 06:42:40.119
to get up again for a little while at least

1810
06:42:41.279 --> 06:42:43.919
if you choose, you can just sit there for maybe

1811
06:42:44.000 --> 06:42:57.400
an hour to feels polissal. And just by sitting down

1812
06:42:57.759 --> 06:43:04.159
like that, boy knows that it's time to relax. Your

1813
06:43:04.200 --> 06:43:10.000
body has been given permission from you. Because it's a

1814
06:43:10.159 --> 06:43:13.200
mindset in your mind.

1815
06:43:16.279 --> 06:43:17.639
You're prepared.

1816
06:43:19.560 --> 06:43:28.919
To let go of everything and just completely allow all

1817
06:43:29.360 --> 06:43:38.200
the stress of your body to evaporate. Any tensions can

1818
06:43:38.439 --> 06:43:57.279
just gradually vanish. It's almost like magic, really, because that

1819
06:43:57.880 --> 06:44:03.759
sense of real axation in your body, it's a very

1820
06:44:03.919 --> 06:44:10.680
natural state. It's not something unusual. It may feel unusual

1821
06:44:11.000 --> 06:44:14.240
when you first start to relax. You if you haven't

1822
06:44:14.400 --> 06:44:19.759
really spent a lot of time focusing and giving yourself

1823
06:44:19.919 --> 06:44:25.000
this space to let go completely and relax may seem

1824
06:44:25.080 --> 06:44:32.919
al most alien, but it isn't. It's actually the most

1825
06:44:33.240 --> 06:44:39.360
natural thing in the world to let go completely, to

1826
06:44:39.520 --> 06:44:49.799
relax totally, the most natural thing in the world to

1827
06:44:49.959 --> 06:45:02.439
allow yourself to feel really calm in your mind. And

1828
06:45:02.560 --> 06:45:10.319
it is almost like a literal unwinding. It's like you

1829
06:45:10.439 --> 06:45:19.240
press a button and all the tension just releases, and

1830
06:45:19.319 --> 06:45:23.159
it's like a wheel, like a cog, like the inside

1831
06:45:23.159 --> 06:45:26.799
of the clock, just unwinding. And he's almost like you

1832
06:45:26.959 --> 06:45:32.799
could see the little wind up knob that's used just

1833
06:45:33.000 --> 06:45:37.159
going the opposite way that you choose to wind it up,

1834
06:45:39.959 --> 06:45:49.240
and the energy that frenetic stress for energy gradually winding down,

1835
06:45:50.520 --> 06:45:57.880
losing its power, losing its strength. As a sense of

1836
06:45:58.040 --> 06:46:09.959
relaxation becomes stronger and deeper, and you may find at

1837
06:46:10.240 --> 06:46:20.720
more relaxed, you feel your mind starts to wonder. Maybe

1838
06:46:20.919 --> 06:46:26.240
you seem to stop listening to me for a while,

1839
06:46:27.880 --> 06:46:33.200
your mind goes somewhere else, and then you realize you're

1840
06:46:33.279 --> 06:46:39.400
listening to me again, and that's just your mind drifting

1841
06:46:39.759 --> 06:46:49.639
to sleep, which is quite natural, because sometimes.

1842
06:46:49.159 --> 06:46:49.840
When we're.

1843
06:46:52.240 --> 06:46:57.599
Stressed and tense, we're not mean I actually be aware

1844
06:46:57.919 --> 06:47:04.240
of what we need and with physically your emotionally need

1845
06:47:04.720 --> 06:47:05.520
in this moment.

1846
06:47:08.400 --> 06:47:11.720
But when you allow your.

1847
06:47:11.639 --> 06:47:15.479
Body and mind to relax completely.

1848
06:47:16.599 --> 06:47:18.599
And you let go of all.

1849
06:47:18.880 --> 06:47:28.400
Thoughts, concerns, worries, ideas, all lenggo and allow them to

1850
06:47:28.639 --> 06:47:39.159
drop onto the floor, you start to get in touch

1851
06:47:39.400 --> 06:47:52.599
with the feelings of such relaxation, feelings so nice to

1852
06:47:52.759 --> 06:47:59.599
be in touch with the calmness of the different body parts.

1853
06:48:00.159 --> 06:48:15.799
Day become looser and looser. Even your breathing scenes easier

1854
06:48:16.479 --> 06:48:25.840
and more natural, effortless as I call outs through your

1855
06:48:26.040 --> 06:48:36.360
mouthful nose into your lungs, breathing in comforts and relaxation,

1856
06:48:39.000 --> 06:48:45.560
and then just breathing out any excess remain intentional stress

1857
06:48:47.360 --> 06:48:55.919
from every part of your body and mind. As you

1858
06:48:56.040 --> 06:49:01.799
start to focus on your mind, be you noticed that

1859
06:49:02.080 --> 06:49:11.639
things come to a standstill, maybe just much much lower

1860
06:49:12.360 --> 06:49:22.080
than before, because your mind is not really needed when

1861
06:49:22.279 --> 06:49:30.279
listening to my voice, which allows your mind to relax

1862
06:49:32.360 --> 06:49:40.360
just as deeper as your body. And that's synchronicity between

1863
06:49:41.959 --> 06:49:51.200
the relaxation of your body relaxation of your mind.

1864
06:49:53.560 --> 06:49:54.799
Let you know that.

1865
06:49:56.919 --> 06:50:10.759
Feeling completely arm, loose, and relaxed is a great healing

1866
06:50:11.840 --> 06:50:14.439
experience fear.

1867
06:50:16.720 --> 06:50:17.520
And has.

1868
06:50:21.759 --> 06:50:30.200
So many positive benefits for your body, mind, and your life.

1869
06:50:32.880 --> 06:50:42.560
To be able to let go everything and to relax completely.

1870
06:50:43.520 --> 06:50:48.959
You know all parts of your body and mind.

1871
06:50:51.360 --> 06:51:07.080
Even your bones has arised or your muscles arived. Even

1872
06:51:07.360 --> 06:51:21.080
the skin that covers your body is relaxed. Every hair.

1873
06:51:24.000 --> 06:51:24.599
That you have.

1874
06:51:26.360 --> 06:51:27.319
Is also.

1875
06:51:29.119 --> 06:51:46.279
Deeply relaxed, and your brain really starts to feel the benefits.

1876
06:51:47.520 --> 06:51:47.880
Of this.

1877
06:51:49.439 --> 06:52:01.680
Heathing relaxation. And as you focus be on the side

1878
06:52:01.799 --> 06:52:07.040
of your scalp where your brain is, you can start

1879
06:52:07.599 --> 06:52:17.560
to realize and notice the benefits of your brain relaxing deep.

1880
06:52:21.959 --> 06:52:22.680
And as your.

1881
06:52:22.680 --> 06:52:34.919
Brain continues to tax sends those messages to the rest

1882
06:52:35.159 --> 06:52:39.599
of your body and your mind.

1883
06:52:41.279 --> 06:52:43.759
To re wors.

1884
06:52:46.000 --> 06:53:05.520
More deeply, relax, more complain, glean, letting go of any

1885
06:53:07.360 --> 06:53:17.560
remaining thoughts or concerns, allow them just to drop onto

1886
06:53:17.680 --> 06:53:26.360
the floor because they're not not been necessary in this moment,

1887
06:53:28.759 --> 06:53:41.880
this moment of deep reaxation and calmness, filling your brain

1888
06:53:43.880 --> 06:54:06.599
with deep, concentrated heeling, calming, relaxing, every part of your

1889
06:54:06.720 --> 06:54:28.000
brain feeling so loose and comfortable, so relaxed and be peaceful.

1890
06:54:31.279 --> 06:54:43.360
Your brain feels so light, that's so healthy. That sense

1891
06:54:43.520 --> 06:54:57.360
of deep deep comfort reading does allow you to enjoy

1892
06:54:59.520 --> 06:55:11.200
those ever increasing sensations of comfort that are spreading throughout

1893
06:55:11.400 --> 06:55:22.439
your body, relaxing each and every muscle of your body

1894
06:55:27.080 --> 06:55:46.240
deeper and deeper, much more deeper than before, much more

1895
06:55:48.279 --> 06:55:57.119
comfort spreading through your body and your mind.

1896
06:56:00.159 --> 06:56:02.040
Be so.

1897
06:56:03.919 --> 06:56:09.200
Peaceful and calm, so.

1898
06:56:11.560 --> 06:56:13.400
Very very.

1899
06:56:14.880 --> 06:56:23.599
Peaceful in avery part of your body.

1900
06:56:25.240 --> 06:56:26.119
Letting go.

1901
06:56:29.680 --> 06:56:54.400
At everything averything, so peaceful, calm, so relaxed. Every second

1902
06:56:55.159 --> 06:57:00.080
the passes you feel.

1903
06:57:02.119 --> 06:57:03.240
D per.

1904
06:57:04.759 --> 06:57:27.599
Dpa relaxed, d per and dper relax car so cal.

1905
06:57:31.599 --> 06:57:33.279
Bce for.

1906
06:57:36.080 --> 06:57:48.840
So very peace. We head down to your tis. Such

1907
06:57:49.880 --> 06:58:02.119
peace and comfort growing all all the time, Such peace

1908
06:58:03.119 --> 06:58:16.639
and comfort spreading through your body, your mind deeper, deeper,

1909
06:58:19.520 --> 06:58:32.759
such comfort spreading and sinking deeper into a muscle of

1910
06:58:32.959 --> 06:58:50.319
your body. Sudenly, you feel amazing, so relaxed, so be

1911
06:58:50.759 --> 06:59:16.439
so so relax peace letting going going to do a

1912
06:59:16.639 --> 06:59:24.360
body scan, focusing on firstly how you feel in your body,

1913
06:59:25.479 --> 06:59:31.119
not trying to change how you feel, not trying to relax,

1914
06:59:32.400 --> 06:59:37.360
not trying to move away from any discomfort or stress

1915
06:59:37.599 --> 06:59:45.040
or tension. Just accepting, observing and accepting how you feel

1916
06:59:46.000 --> 06:59:50.959
in the different parts of your body, Just allowing yourself

1917
06:59:52.319 --> 06:59:59.720
to be exactly as you are, to notice, to get

1918
06:59:59.759 --> 07:00:08.479
into touch with how you actually feel in this moment.

1919
07:00:12.279 --> 07:00:23.279
To start off by focusing on your hands, Just be

1920
07:00:23.400 --> 07:00:31.400
aware of your hands. I'd like you to move your

1921
07:00:31.520 --> 07:00:36.479
hands around, just maybe move your fingers a little bit.

1922
07:00:38.919 --> 07:00:45.119
I've been enclosing your hands very gently, just so that

1923
07:00:45.360 --> 07:00:53.119
you can get in touch with how your hands and

1924
07:00:53.279 --> 07:01:14.279
your fingers feel, very very slow movements. Focusing now on

1925
07:01:14.479 --> 07:01:21.560
your feet, and if you can just do kind of

1926
07:01:21.599 --> 07:01:27.400
an equivalent with your feet you've just done with your hands,

1927
07:01:28.759 --> 07:01:37.639
Maybe turn in your ankles, moving your feet around, moving

1928
07:01:37.720 --> 07:01:51.240
your toes gently, only very gently and very slowly, noticing

1929
07:01:51.759 --> 07:02:06.400
how your feet feel in this moment. Focusing now and

1930
07:02:06.520 --> 07:02:07.200
your eyes.

1931
07:02:10.200 --> 07:02:11.360
I'd like you to just.

1932
07:02:13.000 --> 07:02:18.799
Focus on your eyelids. Maybe you can open and close

1933
07:02:18.880 --> 07:02:23.040
your eyes a couple of times to really get in

1934
07:02:23.279 --> 07:02:27.360
touch with how you feel when you do close your eyes.

1935
07:02:29.520 --> 07:02:35.919
The muscle changes in your eyes when you do close them,

1936
07:02:38.759 --> 07:02:45.159
maybe raising your eyebrows, it stretches the tops of your eyes,

1937
07:02:48.360 --> 07:02:55.799
perhaps squinting your eyes, scrunching up your eyes.

1938
07:02:56.639 --> 07:02:57.439
Just so you can.

1939
07:02:58.799 --> 07:03:09.959
Really get into with all aspects of how your eyes feel.

1940
07:03:12.720 --> 07:03:28.360
Right now. Now focusing on your thighs, and then it

1941
07:03:28.520 --> 07:03:34.799
just starts you to gently tense your thighs, just very

1942
07:03:36.279 --> 07:03:48.080
very gently, just enough so you can become more attuned

1943
07:03:49.639 --> 07:03:58.799
to the physical sensation of your upper legs, the front

1944
07:03:58.880 --> 07:04:06.560
of your thighs, on the backs of your thigh noticing

1945
07:04:08.759 --> 07:04:26.959
and observing how your thighs feel right now, moving your focus.

1946
07:04:28.200 --> 07:04:34.639
To the back of your neck, just noticing.

1947
07:04:34.279 --> 07:04:40.319
The back of your neck, the muscles, and of course

1948
07:04:40.479 --> 07:04:44.759
they lead to the side of your neck. They also

1949
07:04:45.040 --> 07:04:49.880
lead to the top of your back, which leads to

1950
07:04:50.000 --> 07:04:55.520
your shoulders. So as your focus on the back of

1951
07:04:55.599 --> 07:05:02.959
your neck, maybe you can move your head gently upwards

1952
07:05:04.159 --> 07:05:10.119
as if you're looking up. Maybe moving your head down

1953
07:05:11.560 --> 07:05:18.119
as if you're looking down. Perhaps moving your head side

1954
07:05:18.360 --> 07:05:30.720
to side, it right to leftly, very slowly, very gently.

1955
07:05:33.240 --> 07:05:38.400
I'm not trying to force anything. It has to be

1956
07:05:38.919 --> 07:05:47.319
very very gentle, just so you can.

1957
07:05:48.880 --> 07:05:50.479
Be more.

1958
07:05:52.119 --> 07:06:01.560
In touch with the feelings, with the sense, the physical

1959
07:06:02.919 --> 07:06:09.840
sensations of how on the back of your neck feels

1960
07:06:11.639 --> 07:06:12.200
right now.

1961
07:06:19.759 --> 07:06:20.159
As we.

1962
07:06:22.159 --> 07:06:30.799
Now focus on the tops of your arms, the parts

1963
07:06:30.919 --> 07:06:35.599
where your biceps and your triceps are between your elbow

1964
07:06:35.680 --> 07:06:44.599
and your shoulders. Should focus on those parts, the tops.

1965
07:06:44.400 --> 07:06:45.240
Of your arms.

1966
07:06:47.439 --> 07:06:55.000
You may like to just tense them, but very very

1967
07:06:55.159 --> 07:07:04.759
gently and slowly, so you're not straining or putting any

1968
07:07:06.040 --> 07:07:09.159
pressure whatsoever.

1969
07:07:10.080 --> 07:07:11.000
On your arms.

1970
07:07:13.680 --> 07:07:21.080
It's just slowly you can gain more of a sense

1971
07:07:21.360 --> 07:07:31.799
of how your upper arms are feeling. In this moment,

1972
07:07:35.200 --> 07:07:47.759
just noticing as you gently, very gently and slowly tighten

1973
07:07:48.040 --> 07:07:58.959
the muscles and then leto notice how the tops of

1974
07:07:59.080 --> 07:08:00.400
your arms feel.

1975
07:08:03.200 --> 07:08:12.400
Right now, as.

1976
07:08:13.080 --> 07:08:23.759
Now focus on your stomach, the area the lower abdomen

1977
07:08:23.880 --> 07:08:29.759
area below your belly button, moving all the way down

1978
07:08:33.159 --> 07:08:42.959
to your hips, just a part of your grind. Maybe

1979
07:08:43.159 --> 07:08:50.799
you're able to tense these muscles in the area very

1980
07:08:53.040 --> 07:09:06.319
very gently and slowly. If that's a difficult thing to do,

1981
07:09:07.759 --> 07:09:16.759
maybe you can just move your body, pushing your stomach up,

1982
07:09:18.439 --> 07:09:22.319
maybe moving a little bit of a side using your hips,

1983
07:09:24.479 --> 07:09:34.279
just so get more in tune with how you're lower

1984
07:09:34.880 --> 07:09:41.840
up to an area is feeling.

1985
07:09:44.240 --> 07:09:53.479
In this moment, Just noticing.

1986
07:09:54.400 --> 07:10:03.200
The physical sensations or your lower abdomen.

1987
07:10:14.159 --> 07:10:15.200
As you move.

1988
07:10:16.919 --> 07:10:18.240
Your attention.

1989
07:10:20.159 --> 07:10:31.639
To your mouth, notice in your lips and inside your mouth,

1990
07:10:33.919 --> 07:10:50.840
your teeth, your gums, and your tongue. Just noticing how

1991
07:10:50.959 --> 07:10:53.599
your tongue and your mouth feels.

1992
07:10:56.599 --> 07:10:58.080
It may help by.

1993
07:11:00.119 --> 07:11:07.319
Moving your tongue around your mouth, moving it to your left,

1994
07:11:09.080 --> 07:11:14.759
maybe pressing it gently against the side of your mouth,

1995
07:11:16.319 --> 07:11:21.279
and then to the right, gently to the side of

1996
07:11:21.400 --> 07:11:29.000
your mouth, perhaps pressing up against the top of your

1997
07:11:29.080 --> 07:11:36.360
mouth and then down gently against the bottom of your mouth,

1998
07:11:39.080 --> 07:11:50.439
always very slowly and a very very gentle.

1999
07:11:54.880 --> 07:11:56.119
So that you can.

2000
07:11:59.639 --> 07:12:23.319
Be where of how you feel in your mouth area. No,

2001
07:12:27.919 --> 07:12:44.040
go to focus on your wrists, and I'll ask you

2002
07:12:44.520 --> 07:12:53.279
to maybe just routine your wrists by moving your hands

2003
07:12:54.639 --> 07:13:08.040
in a circular motion very gently and slowly, just slowly,

2004
07:13:08.520 --> 07:13:29.680
can feel the sensations that you are currently experiencing in

2005
07:13:32.720 --> 07:13:43.119
your risks. Perhaps smooth in your hands up and down

2006
07:13:45.799 --> 07:14:27.400
again very very champly and slowly, very chez slow. Now

2007
07:14:30.040 --> 07:14:44.599
start to observe you lower back. The back part is

2008
07:14:46.240 --> 07:15:01.799
just above of your hips, where your coxis are a

2009
07:15:02.119 --> 07:15:09.040
whole area which also really does include the side of

2010
07:15:09.159 --> 07:15:19.959
your body because those muscles are very much connected as

2011
07:15:20.040 --> 07:15:27.080
those muscles also move into your hip aia connecting to

2012
07:15:27.240 --> 07:15:44.040
your buttics sides of your hips. And if you're physically

2013
07:15:45.599 --> 07:15:54.439
able to do so, maybe you can very gently just

2014
07:15:55.080 --> 07:16:07.680
move your body Evis's life play very slowly some side

2015
07:16:07.919 --> 07:16:19.759
to side, just enough to gauge.

2016
07:16:24.520 --> 07:16:25.759
How you feel.

2017
07:16:28.159 --> 07:16:29.080
A lot back.

2018
07:16:36.720 --> 07:16:51.400
Perhaps secretly move your hips gently up and down, gently

2019
07:16:51.799 --> 07:16:57.799
and slowly in order's.

2020
07:17:01.919 --> 07:17:03.439
Be in touch.

2021
07:17:05.799 --> 07:17:10.240
With the physical sensations.

2022
07:17:10.639 --> 07:17:11.840
Of your law back.

2023
07:17:28.880 --> 07:17:44.759
As we know your attensure to your joe. An area

2024
07:17:45.159 --> 07:17:51.119
for your chin all way up to near your ears

2025
07:17:51.279 --> 07:17:56.279
are all your joe.

2026
07:18:06.520 --> 07:18:07.200
You can just.

2027
07:18:09.439 --> 07:18:10.959
It's okay to do so.

2028
07:18:12.840 --> 07:18:23.319
Gently open your mouth nor wide. No stretching, just very

2029
07:18:24.080 --> 07:18:36.080
gently and slowly open in your mouth, having close in

2030
07:18:36.200 --> 07:18:57.119
your mouth very gently and slowly, so you can be

2031
07:18:57.319 --> 07:19:37.759
in touch with how your jaw feels. Now like to

2032
07:19:37.919 --> 07:19:54.319
sit down chest around you don't need to do anything

2033
07:19:56.279 --> 07:20:03.119
to move your chest gissing moods every time you breathe.

2034
07:20:08.439 --> 07:20:12.119
The mood is very gently.

2035
07:20:13.400 --> 07:20:15.479
And slowly.

2036
07:20:17.279 --> 07:20:32.279
Automatically with each breath you take. As you focus on

2037
07:20:35.639 --> 07:21:19.560
your chest feels when you breathe, bet in your focus

2038
07:21:21.520 --> 07:21:34.319
to your forms with your elbows. Maybe you're able to

2039
07:21:37.080 --> 07:21:38.840
very gently.

2040
07:21:40.240 --> 07:21:42.360
And slowly.

2041
07:21:44.119 --> 07:21:52.680
Dense the muscles in your forearms, and when you do that,

2042
07:21:53.159 --> 07:22:26.319
you can feel your elbows as well, very gently and slowly, gently.

2043
07:22:29.119 --> 07:22:31.159
And softly.

2044
07:22:34.639 --> 07:23:13.759
Observing your forums dopas no, you focus the rest of

2045
07:23:13.840 --> 07:23:27.479
your back, your upper back and the middle the middle

2046
07:23:27.639 --> 07:23:43.799
of your back. Again, this part of your body.

2047
07:23:46.439 --> 07:23:46.840
Moves.

2048
07:23:49.040 --> 07:23:58.720
Also every time you creed. You may not notice that.

2049
07:24:00.919 --> 07:24:12.959
Usually I should sir your upper back in the middle

2050
07:24:13.040 --> 07:24:25.240
of your back. He can really feel that gento.

2051
07:24:30.479 --> 07:24:32.240
And slow.

2052
07:25:12.880 --> 07:25:23.959
Maybe your focus into hip area of butt as.

2053
07:25:26.200 --> 07:25:26.520
Gray.

2054
07:25:29.360 --> 07:26:04.200
There's muscles at those bones in your midsection. Just noticing

2055
07:26:06.560 --> 07:26:08.720
how your hips.

2056
07:26:10.919 --> 07:26:11.200
Feel.

2057
07:26:14.400 --> 07:26:23.200
Right now, you can.

2058
07:26:25.639 --> 07:26:39.279
Very very gently love your hips, maybe side to side

2059
07:26:40.720 --> 07:26:42.599
very gently and.

2060
07:26:58.200 --> 07:27:16.680
Yeah, yea.

2061
07:27:15.840 --> 07:27:47.680
Softly. Everything starts to slow down, including the thoughts in

2062
07:27:47.840 --> 07:27:57.799
your mind and your mind itself just starts to gradually.

2063
07:27:59.759 --> 07:28:06.400
It doesn't have to be instant, but just gradually starting too.

2064
07:28:07.720 --> 07:28:16.479
It's almost like time is strength chin. It's a slower

2065
07:28:16.639 --> 07:28:24.520
pace to maybe what you're used to in your day

2066
07:28:24.560 --> 07:28:46.560
to day life. It's a slower movement of energy, very

2067
07:28:50.959 --> 07:28:59.400
small movements which make up the larger movements, which is

2068
07:28:59.439 --> 07:29:07.240
always the case. Now when you move your hand, it

2069
07:29:07.360 --> 07:29:10.119
might seem like it's one movement, but it's lots of

2070
07:29:10.919 --> 07:29:18.319
minute different muscles moving in accordance with each other. And

2071
07:29:23.279 --> 07:29:35.639
what happens in this space that we're sharing is we

2072
07:29:35.880 --> 07:29:56.759
move from that big movement into those smaller movements, starting

2073
07:29:56.919 --> 07:30:07.439
to focus on how your body feels, and not just

2074
07:30:07.560 --> 07:30:12.080
as a whole, not just oh, i'm feel in this way.

2075
07:30:12.159 --> 07:30:18.240
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

2076
07:30:19.560 --> 07:30:26.159
I'm feeling this way, I'm feeling that way, starting to

2077
07:30:26.400 --> 07:30:37.599
notice that your body begins to present to you small

2078
07:30:38.759 --> 07:30:55.119
feelings around your body, small physical sensations in your legs,

2079
07:30:57.880 --> 07:31:11.479
whether pleasurable or not. Maybe resisting the temptation to label them.

2080
07:31:14.240 --> 07:31:21.880
Or to judge them, those feelings, just thinking them, thinking

2081
07:31:21.880 --> 07:31:35.080
about them is just being neutral, just feelings, not being

2082
07:31:36.159 --> 07:31:43.360
particularly concerned, just noticing what your body.

2083
07:31:45.840 --> 07:31:59.720
Is telling you. Feelings in your arms, instead of feeling

2084
07:31:59.799 --> 07:32:08.560
the hole of the arm, maybe notice those individual feelings,

2085
07:32:10.040 --> 07:32:21.520
all those different muscles and the skin, the hairs of

2086
07:32:21.599 --> 07:32:27.360
your arms, all the internal parts of your arms, the veins,

2087
07:32:37.520 --> 07:32:46.639
the bones, just being aware of maybe your elbow on

2088
07:32:46.759 --> 07:32:55.119
your right arm has a certain feeling. Maybe your left

2089
07:32:55.240 --> 07:33:20.479
wrist also has its own individual physical sensation. What about

2090
07:33:20.520 --> 07:33:34.200
your forearm on your right arm, your right forearm, there

2091
07:33:34.279 --> 07:33:40.520
may not be any particular feeling that you could even

2092
07:33:42.200 --> 07:33:49.279
give a name to, may not feel like anything other

2093
07:33:49.400 --> 07:34:00.799
than just a feeling. Yeah, it's there. The feelings your shoulders,

2094
07:34:03.599 --> 07:34:07.319
perhaps your shoulders, when you think about them, you're kind

2095
07:34:07.360 --> 07:34:11.799
of almost like they're the same, you know, the same,

2096
07:34:12.000 --> 07:34:16.639
fearing almost like you both of your shoulders are just

2097
07:34:16.799 --> 07:34:17.639
one thing.

2098
07:34:19.439 --> 07:34:20.319
Of course they're not.

2099
07:34:29.000 --> 07:34:34.360
And when you focus on your left shoulder and then

2100
07:34:34.400 --> 07:34:41.000
on your right shoulder. Maybe find that you move the

2101
07:34:41.159 --> 07:34:51.880
muscles a little bit, maybe tense the muscles gently, noticing

2102
07:34:53.240 --> 07:35:24.159
the difference in each shoulder, your lower back, the left

2103
07:35:24.319 --> 07:35:28.159
side of your lower back, and the right side of

2104
07:35:28.240 --> 07:35:39.360
your lower back. Of course that connection to your buttocks

2105
07:35:40.560 --> 07:35:52.279
and to your hips, and also moving up into the

2106
07:35:52.400 --> 07:36:05.599
middle of your back. And sometimes like right now, actually

2107
07:36:06.479 --> 07:36:10.159
when I focus on their part, when I focused on

2108
07:36:10.240 --> 07:36:16.040
my buttocks and then I focused on the middle of

2109
07:36:16.119 --> 07:36:19.000
my back, I almost felt like the muscles in my

2110
07:36:19.159 --> 07:36:29.119
lower back were being stretched very gently, just stretched a

2111
07:36:29.200 --> 07:36:37.319
little bit. Even though I wasn't doing anything to try

2112
07:36:37.639 --> 07:36:42.759
to stretch your lower back, it just seemed to happen.

2113
07:36:43.959 --> 07:37:01.560
The feeling of very gently stretching your lower back comes along.

2114
07:37:05.279 --> 07:37:28.599
I have feeling in your chest, just noticing what sensations

2115
07:37:30.200 --> 07:37:47.880
you are experiencing in your chest right now. And there's

2116
07:37:47.919 --> 07:37:51.720
so much of the chest. Of obviously there's the collar

2117
07:37:51.799 --> 07:37:55.599
bone leading to the chest. You've got the chest bone,

2118
07:37:58.880 --> 07:38:06.680
You've got the muscles in your chest. Of course, if

2119
07:38:06.680 --> 07:38:14.840
you're female, there's possibly the breasts. If you're male, you've

2120
07:38:14.880 --> 07:38:21.360
got the different Well might not that different. These days, but.

2121
07:38:23.520 --> 07:38:24.680
There may be more.

2122
07:38:26.400 --> 07:38:32.680
Muscles at the top of the chest, but at the

2123
07:38:32.840 --> 07:38:37.759
side underneath it's pretty much the same. Whether you're a

2124
07:38:37.840 --> 07:38:42.840
man or a woman. There's muscles there, muscles that stretch

2125
07:38:42.959 --> 07:38:48.560
out to your back as well as breast tissue stretches

2126
07:38:49.159 --> 07:38:56.400
and moves into your back, to just being aware of

2127
07:38:56.520 --> 07:39:06.560
your chest, being.

2128
07:39:13.439 --> 07:39:33.400
With whatever feeling there is in your chest. When I

2129
07:39:33.560 --> 07:39:41.520
noticed that, I focus on my chest, I feel.

2130
07:39:41.240 --> 07:39:45.880
It in my back and my upper back. I mean,

2131
07:39:45.959 --> 07:39:48.880
I guess the obvious reason would be because you know,

2132
07:39:48.880 --> 07:39:59.639
I grieve in in and it stretches my chest and

2133
07:40:00.080 --> 07:40:13.880
my back at the same time. It feels it feels okay,

2134
07:40:20.439 --> 07:40:25.279
it doesn't feel I got a little bit of pain

2135
07:40:25.400 --> 07:40:32.000
in my right chest, a little bit, not pain, but

2136
07:40:32.080 --> 07:40:41.919
a little discomfort, maybe stiffness possibly, I don't know. I

2137
07:40:42.080 --> 07:40:50.119
notice my shoulders also wanting to flex for some reason.

2138
07:40:52.279 --> 07:40:59.680
I think that's probably part of my upper back that

2139
07:40:59.799 --> 07:41:05.000
can connection between my shoulders marper back because I can

2140
07:41:05.080 --> 07:41:09.880
move my shoulders and stretch the muscles in my back,

2141
07:41:12.360 --> 07:41:18.279
moving the shoulders backwards or up, which then moves the

2142
07:41:18.840 --> 07:41:21.119
I think it's the scapulous.

2143
07:41:23.040 --> 07:41:23.639
In your back.

2144
07:41:33.680 --> 07:41:41.360
It feels quite nice, actually, A good thing about this

2145
07:41:41.680 --> 07:41:46.479
is you can, if you want to, you can just.

2146
07:41:50.000 --> 07:42:01.680
Flex or stimulate the various muscles in your body gently

2147
07:42:03.159 --> 07:42:06.599
in order to get more of a sense of how

2148
07:42:06.680 --> 07:42:21.599
they feel. And when you're relaxing, when you do tense

2149
07:42:21.680 --> 07:42:25.599
and muscle and you let it go and you let

2150
07:42:25.680 --> 07:42:34.680
it relax, it relaxes way more than it would normally.

2151
07:42:39.799 --> 07:42:44.880
You have to feel that you're able to do that.

2152
07:42:46.479 --> 07:42:50.279
There's no point in doing it if there's an issue

2153
07:42:52.200 --> 07:42:57.680
with the per part of your body. You need to

2154
07:42:57.759 --> 07:43:08.119
be gentle with yourself at all times when relaxing deeply.

2155
07:43:11.159 --> 07:43:26.400
It's important to be kind to yourself. Did you notice

2156
07:43:26.599 --> 07:43:37.680
your mind? How much has your mind slowed down since

2157
07:43:37.759 --> 07:44:04.159
we started this recording? How come and peaceful is your

2158
07:44:04.279 --> 07:44:16.759
mind right now with nothing to think about and just

2159
07:44:17.000 --> 07:44:24.880
my voice to listen to. Because you know the intention

2160
07:44:26.599 --> 07:44:36.639
behind this recording, this relaxation. At the very least, for

2161
07:44:36.759 --> 07:44:41.240
you to feel more relaxed at the end of the

2162
07:44:41.360 --> 07:44:50.159
recording than you did at the beginning, at the very least,

2163
07:44:54.319 --> 07:45:03.360
for your mind to slow down because your body continues

2164
07:45:05.400 --> 07:45:21.959
to relax, because that's what you want to happen, that's

2165
07:45:22.080 --> 07:45:43.240
what you expect to happen for relaxation, to fill your body,

2166
07:45:51.520 --> 07:45:56.599
maybe calm in your mind to the point of boredom.

2167
07:46:00.200 --> 07:46:43.959
When you start maybe to drift away, drifting, it's almost

2168
07:46:44.240 --> 07:46:53.439
as if you're moving further away from your body in

2169
07:46:53.560 --> 07:47:07.000
your mind, just leaving that there. M kind of liking it.

2170
07:47:07.479 --> 07:47:13.360
An escape pod in the spaceship a movie, a space movie,

2171
07:47:13.479 --> 07:47:15.319
you know, when they're get into a little part in

2172
07:47:15.400 --> 07:47:31.680
it sends the man far away from the spaceship, safe

2173
07:47:33.319 --> 07:48:44.439
to dream and continue to relax, drifting size and peace.

2174
07:49:00.639 --> 07:49:02.439
So relax.

2175
07:49:14.880 --> 07:49:49.479
And peaceful, and focusing on that feeling of those individual

2176
07:49:50.000 --> 07:50:07.479
parts of your body that's relaxing. One by one, you

2177
07:50:07.639 --> 07:50:20.000
may find that every now and then you realize that

2178
07:50:23.319 --> 07:50:31.919
you weren't listening to my voice because your mind started

2179
07:50:32.119 --> 07:50:46.639
to imagine something different, maybe started to almost move into

2180
07:50:47.560 --> 07:50:55.840
some kind of a dreamy state, And then you become

2181
07:50:55.959 --> 07:51:03.520
aware of my voice again. And even though you may

2182
07:51:05.560 --> 07:51:10.560
want to focus on my voice, you may also wish

2183
07:51:10.880 --> 07:51:24.240
to allow your mind to just drift naturally into that

2184
07:51:24.599 --> 07:51:46.799
space of comfort and safety. As you feel more comfort

2185
07:51:48.680 --> 07:52:02.439
spreading through your body like a warm blanket covering you gently,

2186
07:52:06.479 --> 07:52:24.599
keeping your body at just the perfect temperature and even

2187
07:52:24.720 --> 07:52:36.759
if you can hear background sounds, they just don't seem

2188
07:52:36.880 --> 07:52:53.639
to matter anymore. There's that sense of peace spreads through

2189
07:52:53.759 --> 07:53:07.360
your mind like a gentle breeze, yet strong enough to

2190
07:53:07.599 --> 07:53:23.840
blow away all negativity, strong enough to remove from your

2191
07:53:23.959 --> 07:53:41.840
mind any anxiety or stress that was there before, and

2192
07:53:42.080 --> 07:53:52.759
blow away any other thoughts or feelings that just don't

2193
07:53:53.080 --> 07:54:17.319
fit with the sense relaxation that is filling your body

2194
07:54:22.319 --> 07:54:42.040
and your mind. Unless you focus on your mind and

2195
07:54:42.400 --> 07:54:47.919
count down from ten down to one, and with each

2196
07:54:48.560 --> 07:55:13.599
number you hear, your mind will become slightly more relaxed,

2197
07:55:16.319 --> 07:55:24.680
just just slightly so. From ten down to nine, just

2198
07:55:24.799 --> 07:55:32.119
a slight movement. From nine down to eight, just another

2199
07:55:34.040 --> 07:55:48.799
small change in how you feel. Eight down to seven.

2200
07:55:51.560 --> 07:55:56.959
That feeling is a gap, almost like a gap that

2201
07:55:57.319 --> 07:56:07.000
starts to get wider, the gap between those feelings that

2202
07:56:07.200 --> 07:56:14.119
you used to have in your mind compared to the

2203
07:56:14.279 --> 07:56:21.439
feelings you have that are growing now, feelings of comfort

2204
07:56:21.759 --> 07:56:33.400
and security and confidence. And that gap becomes wider, made

2205
07:56:33.520 --> 07:56:40.439
down to seven, seven down to six, and when you

2206
07:56:40.520 --> 07:56:46.880
get to five, your mind will start to have a

2207
07:56:47.360 --> 07:57:00.400
certain physical sensation, most like there's a magnet outside side

2208
07:57:00.479 --> 07:57:06.479
of your head sucking the tension and the stress and

2209
07:57:06.599 --> 07:57:13.799
any remaining feelings that you don't want sucking them out

2210
07:57:14.279 --> 07:57:15.159
through your skull.

2211
07:57:20.919 --> 07:57:25.360
And then down to four you can start to.

2212
07:57:25.680 --> 07:57:34.279
Really experience that sense of not just emptiness, but space,

2213
07:57:39.639 --> 07:57:48.599
a place full of fresh air, place where you can stretch.

2214
07:57:52.080 --> 07:57:54.720
It's almost as if as you go down to four

2215
07:57:55.520 --> 07:58:04.360
and three, your mind is expanding with this sense of

2216
07:58:05.040 --> 07:58:09.799
peace and tranquility growing.

2217
07:58:11.959 --> 07:58:18.080
As it moved down to When you get to one,

2218
07:58:19.520 --> 07:58:20.479
in your mind.

2219
07:58:23.479 --> 07:58:36.560
Just feels exactly how you want to feel, almost perfect feeling,

2220
07:58:42.400 --> 07:58:47.279
maybe a sensation that.

2221
07:58:48.880 --> 07:58:50.319
You'd like to keep.

2222
07:58:53.319 --> 07:59:04.119
A place that's safe, where nothing can affect you at all,

2223
07:59:15.840 --> 07:59:20.520
and you can stay in that that space of comfort

2224
07:59:20.639 --> 07:59:30.360
and confidence, confident in your own ability to create this

2225
07:59:31.279 --> 07:59:37.279
space and this fearing of comfort within your own mind

2226
07:59:38.880 --> 07:59:41.400
just by counting ten.

2227
07:59:43.000 --> 07:59:43.720
Down to one.

2228
07:59:48.279 --> 07:59:48.840
And this is.

2229
07:59:48.919 --> 07:59:53.360
Something that you can do yourself when you're on your

2230
07:59:53.400 --> 08:00:00.959
own the time when you can meet be, sit down,

2231
08:00:01.959 --> 08:00:12.560
maybe just for a few minutes, close your eyes. It

2232
08:00:12.759 --> 08:00:24.400
just counts slowly from ten down to one and re

2233
08:00:24.680 --> 08:00:37.599
experience these feelings in your mind. And when you feel

2234
08:00:37.720 --> 08:00:47.200
that way in your mind, your body copies your mind

2235
08:00:53.040 --> 08:00:58.959
and that feeling. It's spread through your spine and your

2236
08:00:59.119 --> 08:01:06.319
nervous system, them into every part of your body, travels

2237
08:01:06.759 --> 08:01:21.200
through your bloodstream, heathing and relaxing every particle of your existence.

2238
08:01:33.880 --> 08:01:37.880
And we can we can practice this a few times

2239
08:01:42.599 --> 08:01:45.599
before the end of the recording, and then you can

2240
08:01:47.119 --> 08:01:53.159
practice on your own. And each time you count from

2241
08:01:53.319 --> 08:02:05.759
ten down to one, the feelings of comfort, calmness, deep

2242
08:02:07.840 --> 08:02:24.959
deep relaxation becomes stronger and deeper feeling your mind and

2243
08:02:25.080 --> 08:02:34.799
your brain with these positive chemicals spread through your body,

2244
08:02:36.319 --> 08:02:45.319
relaxing you so quickly, relaxing your whole body and mind.

2245
08:02:47.959 --> 08:02:48.799
So very.

2246
08:02:50.319 --> 08:03:06.759
Very easily, just by counting ten down to one. That's

2247
08:03:06.759 --> 08:03:08.000
what we're gonna do now.

2248
08:03:08.840 --> 08:03:09.319
I'm going to.

2249
08:03:09.439 --> 08:03:13.520
Count from ten down to one. I'd like you to

2250
08:03:13.720 --> 08:03:18.159
repeat the number after me. So when I say ten,

2251
08:03:21.200 --> 08:03:24.319
you can just repeat to yourself.

2252
08:03:25.680 --> 08:03:25.919
Ten.

2253
08:03:31.560 --> 08:03:40.880
Just notice, be aware of how you feel in your

2254
08:03:41.040 --> 08:03:50.560
mind and your body, and when I say nine, you

2255
08:03:50.680 --> 08:04:06.479
can repeat to yourself nine became noticing the increase in

2256
08:04:06.720 --> 08:04:14.639
comfort and calmness in your mind and in your body.

2257
08:04:20.639 --> 08:04:30.080
The same. Want to say eight, when I say seven, six,

2258
08:04:32.639 --> 08:04:46.919
when I say five, four, when I say three, two,

2259
08:04:51.319 --> 08:04:57.520
and lastly when I say one, can you beat that number.

2260
08:05:05.000 --> 08:05:05.119
Now.

2261
08:05:05.240 --> 08:05:10.840
Of course, when you do this on your own without

2262
08:05:10.919 --> 08:05:15.959
listening to me, you can say the numbers or whatever

2263
08:05:17.560 --> 08:05:26.000
speed that you feel is necessary for you, so you

2264
08:05:26.159 --> 08:05:32.119
can adapt. So you feel you want to say the

2265
08:05:32.279 --> 08:05:39.799
numbers ten out to one faster than I do, then

2266
08:05:39.840 --> 08:05:42.720
you go ahead and do that. Or if you feel

2267
08:05:43.560 --> 08:05:46.680
when you do it yourself that you'd like to have

2268
08:05:47.319 --> 08:05:55.279
more more space between the numbers, maybe take a lot

2269
08:05:55.479 --> 08:06:03.040
longer to get from ten all the way down to one,

2270
08:06:07.279 --> 08:06:20.279
that's your choice also to do. So I'm gonna count

2271
08:06:20.400 --> 08:06:28.759
from ten down to one, and when I get to one,

2272
08:06:30.119 --> 08:06:35.639
that will be the end of this recording. The less

2273
08:06:35.680 --> 08:06:40.240
of course, you're listening with music, and the music will continue.

2274
08:06:47.959 --> 08:07:01.200
Ten nine.

2275
08:07:25.959 --> 08:10:15.479
Eight us.

2276
08:11:19.799 --> 08:12:05.680
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven,

2277
08:12:10.639 --> 08:12:45.680
ten nine eight, seven, six, five, four, three.

2278
08:12:50.479 --> 08:12:57.400
Two one.

2279
08:13:05.799 --> 08:13:16.159
Now open your eyes, noticing how you physically feel having

2280
08:13:16.279 --> 08:13:23.880
counted down from twenty to one, allowing stress and tension

2281
08:13:24.400 --> 08:13:29.000
to leave through your fingertips and your toast. And as

2282
08:13:29.040 --> 08:13:33.759
you focus on your fingertips, maybe they feel a little

2283
08:13:33.799 --> 08:13:41.520
bit tingling, which is suppose quite understanding considering the tension

2284
08:13:41.959 --> 08:13:52.200
has been exiting your body through your fingertips. So now

2285
08:13:52.240 --> 08:13:54.560
I'm going to count from twenty down to one again,

2286
08:13:55.040 --> 08:14:05.680
this time to feel relief of tension and stress, any

2287
08:14:05.759 --> 08:14:17.880
anxiety that you may have leaving through your stomach. Just

2288
08:14:18.439 --> 08:14:23.119
leaving through your stomach, almost as if it's just releasing

2289
08:14:24.759 --> 08:14:27.880
the hole of your stomach, your navel.

2290
08:14:29.040 --> 08:14:30.959
To just above your chest or.

2291
08:14:30.959 --> 08:14:35.240
Below your chest, rather so surrounding your belly by an area,

2292
08:14:35.520 --> 08:14:41.240
the whole area. You can feel the tension of your

2293
08:14:41.279 --> 08:14:47.560
body where it's left, just releasing from the area, and

2294
08:14:47.680 --> 08:14:51.040
you may notice that your stomach will become very relaxed

2295
08:14:52.560 --> 08:14:59.080
as I count down from twenty down to one now

2296
08:15:01.919 --> 08:16:07.400
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven.

2297
08:16:10.279 --> 08:16:23.880
Six, five, four, three.

2298
08:16:28.040 --> 08:16:28.279
Two.

2299
08:16:33.560 --> 08:16:33.599
What.

2300
08:16:38.720 --> 08:16:41.240
You can open your eyes again if you choose, but

2301
08:16:41.360 --> 08:16:44.959
you can just keep them closed because it feels relaxing.

2302
08:16:47.240 --> 08:16:52.360
Just notice saying your stomach feels I notice as your focus.

2303
08:16:52.639 --> 08:16:58.080
Just do a little scan of your body, Notice saying

2304
08:16:58.159 --> 08:17:08.040
your body feels focusing the upper body, back, chest, stomach,

2305
08:17:08.279 --> 08:17:19.680
lax arms, hands, feet, Just noticing, and you know, you

2306
08:17:19.840 --> 08:17:25.200
may start to film more of a sense of tiredness,

2307
08:17:26.479 --> 08:17:32.000
which may be the reason listening to this recording, because.

2308
08:17:31.799 --> 08:17:33.720
You're like to.

2309
08:17:35.360 --> 08:17:47.200
Let go completely of everything and drift off into a nice, natural, calm,

2310
08:17:47.639 --> 08:18:06.759
relaxing sleep. So now we focus on your forehead, and

2311
08:18:06.880 --> 08:18:09.720
if you choose, you can incorporate your eyes in this

2312
08:18:10.040 --> 08:18:16.680
focus as well. Your forehead and your eyes, it's that

2313
08:18:16.799 --> 08:18:21.720
whole area basically, almost as if you were wearing a mask,

2314
08:18:21.919 --> 08:18:26.599
you know, like a I don't know, Batman mask or something,

2315
08:18:27.599 --> 08:18:32.400
or I'm trying to sorrow or something, you know, the

2316
08:18:32.520 --> 08:18:35.599
kind of mask that covers your eyes but also covers

2317
08:18:35.680 --> 08:18:41.919
quite a lot of the forehead. Focusing on the area

2318
08:18:42.439 --> 08:18:46.080
because that's the area that we're now going to release tension,

2319
08:18:46.520 --> 08:18:51.959
stress from your mind, your brain, from your mind, and

2320
08:18:52.680 --> 08:18:56.159
any tension that you may have remaining in your face,

2321
08:18:57.200 --> 08:19:02.560
in your neck and your jaw, in your eyes, your forehead,

2322
08:19:03.319 --> 08:19:09.639
or your scalp. So basically any tension within your head area,

2323
08:19:10.360 --> 08:19:17.520
including your mind and your brain, that's going to be

2324
08:19:17.680 --> 08:19:26.080
released through your forehead, in your eyes. As I count

2325
08:19:26.159 --> 08:20:32.520
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,

2326
08:20:37.439 --> 08:20:52.680
eight seven, six, five.

2327
08:20:57.919 --> 08:21:02.599
Four three.

2328
08:21:12.080 --> 08:21:28.279
What noticing as you scan your face with jaw, your

2329
08:21:28.400 --> 08:21:36.959
eyes with cheap bones, your ears, your forehead, your scalp,

2330
08:21:38.599 --> 08:21:42.880
your neck, back of your neck and front of your neck,

2331
08:21:43.840 --> 08:21:54.560
the side of your neck, and your throat. Noticing being

2332
08:21:54.639 --> 08:22:05.720
aware of the comfort increased the ear and relaxation not

2333
08:22:06.119 --> 08:22:11.119
just in your head and neck and mind, also the

2334
08:22:11.200 --> 08:22:12.119
rest of your body.

2335
08:22:17.680 --> 08:22:19.240
It is how loose.

2336
08:22:20.520 --> 08:22:24.520
And calm you film, and how easily.

2337
08:22:26.240 --> 08:22:27.799
It is to just let go.

2338
08:22:30.599 --> 08:22:46.360
Completely, let go completely, how easily.

2339
08:22:54.159 --> 08:22:57.159
So what I'm going to do now is I'm going

2340
08:22:57.240 --> 08:23:04.919
to focus on the top of your head. Am We're

2341
08:23:04.959 --> 08:23:14.000
gonna allow every last piece of tension or stress, the

2342
08:23:14.159 --> 08:23:20.159
wind be lingering or hiding in your body or mind

2343
08:23:20.759 --> 08:23:21.680
or head.

2344
08:23:23.000 --> 08:23:23.360
To just.

2345
08:23:25.119 --> 08:23:31.959
Be sucked out on the top of your head, released.

2346
08:23:35.400 --> 08:23:35.880
To the air.

2347
08:23:37.000 --> 08:23:42.599
I was sucked down into the clouds you a be

2348
08:23:42.880 --> 08:23:48.799
cloud put your head, it was like a whirlpool. It's

2349
08:23:48.959 --> 08:23:51.360
is gonna suck that tension.

2350
08:23:52.560 --> 08:23:57.200
Out the top of your head, just take.

2351
08:23:57.159 --> 08:24:00.040
Away good.

2352
08:24:03.080 --> 08:24:06.799
Your focus. Imagine an opening at the top of your

2353
08:24:06.880 --> 08:24:12.599
head without a tension and stress and any rout made

2354
08:24:12.680 --> 08:24:17.080
in issues, maybe worries of concerns that are no use

2355
08:24:17.200 --> 08:24:17.479
to you.

2356
08:24:17.599 --> 08:24:21.360
Now you can all be sucked down at the top

2357
08:24:21.400 --> 08:24:22.159
of your head.

2358
08:24:23.799 --> 08:24:29.680
Have taken away. As I count down again, I'm twenty

2359
08:24:30.080 --> 08:25:10.159
down to one now twenty nineteen, eighteen, seventeen, sixty fifty

2360
08:25:15.799 --> 08:26:23.639
fourteen thirteen to twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2361
08:26:27.720 --> 08:26:33.439
Two one.

2362
08:26:43.759 --> 08:26:59.720
Pree you notice how you feel, have relaxed and come

2363
08:27:01.840 --> 08:27:16.159
you physically and mentally feel right now, help peaceful your

2364
08:27:16.439 --> 08:27:22.759
mind feels. It feels so nice to just let go,

2365
08:27:25.000 --> 08:27:34.279
to give yourself some space to breathe easily, to think calmly,

2366
08:27:39.119 --> 08:27:43.959
and just to take a break from all that pointless

2367
08:27:44.200 --> 08:27:48.000
worry concerns about things.

2368
08:27:47.919 --> 08:27:50.680
That you don't need to think about.

2369
08:27:53.560 --> 08:28:00.919
Right now, because this is your time and to let go,

2370
08:28:02.240 --> 08:28:12.040
this is your space to enjoy feeling deeply relaxed, peaceful

2371
08:28:12.159 --> 08:28:19.439
in your mind, relaxed in your body. They can feel

2372
08:28:20.000 --> 08:28:29.840
so good, so nice to just not have to do anything,

2373
08:28:32.159 --> 08:28:41.080
to be able to really enjoy that serenity that comes

2374
08:28:42.599 --> 08:28:48.799
of letting go completely, that peacefulness that comes.

2375
08:28:48.639 --> 08:28:56.799
With being in this.

2376
08:28:58.639 --> 08:29:08.680
Peaceful space. And you can keep this sense of calmness

2377
08:29:09.520 --> 08:29:20.639
for as long as you choose. If you choose to

2378
08:29:20.919 --> 08:29:26.599
drift off into a deep healing natural sleep.

2379
08:29:27.880 --> 08:29:28.720
Then you can do that.

2380
08:29:32.439 --> 08:29:40.639
It's completely up to you, and you can keep this

2381
08:29:40.959 --> 08:29:46.840
feeling of calmness physically in your mind for it's long.

2382
08:29:47.279 --> 08:30:04.240
If you choose to feel completely relaxed, completely relax, and

2383
08:30:04.319 --> 08:30:10.080
I'd like you to make up your mind that you're

2384
08:30:10.119 --> 08:30:21.319
going to relax, and I want to explore that with you.

2385
08:30:22.040 --> 08:30:28.959
What it feels like when you actually decide that you're

2386
08:30:29.000 --> 08:30:34.639
going to relax, not forcing yourself, but giving yourself that.

2387
08:30:37.439 --> 08:30:39.599
I guess it is a command, really, isn't it. When

2388
08:30:39.599 --> 08:30:47.080
you're telling yourself relax in a gentle but firm way

2389
08:30:47.959 --> 08:30:54.159
that only you can really tell yourself in that way.

2390
08:30:55.000 --> 08:30:56.799
You can't really have someone else saying to you and

2391
08:30:56.880 --> 08:31:02.919
now it relax, relax, you know, and it needs to

2392
08:31:02.959 --> 08:31:06.279
be gentle, but you can't. Someone else can't really have

2393
08:31:06.599 --> 08:31:15.520
the same the same kind of influence or power that

2394
08:31:15.799 --> 08:31:23.400
you have over your own physicality, over how you feel,

2395
08:31:29.279 --> 08:31:34.159
because when you say it to yourself, it means more.

2396
08:31:35.319 --> 08:31:41.799
It's personal, and your brain and your unconscious mind and

2397
08:31:41.919 --> 08:31:48.439
your body listens to what you say. So, for example,

2398
08:31:49.080 --> 08:31:51.680
we'll test it out and do a little test, a

2399
08:31:51.759 --> 08:31:55.560
few little tests along the way, and you can get

2400
08:31:55.680 --> 08:32:02.159
more of an idea of the four a positive force

2401
08:32:02.319 --> 08:32:09.040
that you can have in creating a sense of comfort

2402
08:32:09.279 --> 08:32:14.040
and relaxation in your body and your mind quite quickly,

2403
08:32:15.840 --> 08:32:26.560
just by you telling yourself to relax. So I want

2404
08:32:26.599 --> 08:32:33.599
to start by its focus on your hands. So focus

2405
08:32:33.639 --> 08:32:36.279
on your hands and just tell your hands to relax,

2406
08:32:37.319 --> 08:32:42.200
and just say relax. As you focus on your hands,

2407
08:32:44.479 --> 08:32:49.000
you could say my hands are relaxed, or I want

2408
08:32:49.080 --> 08:32:53.240
my hands to relax. Now, I think if you actually

2409
08:32:53.319 --> 08:33:00.319
do it directly by focusing and imagining that you'r hands,

2410
08:33:01.360 --> 08:33:03.599
can you hear what you're saying? You know, like they've

2411
08:33:03.599 --> 08:33:04.400
got little ears.

2412
08:33:05.159 --> 08:33:06.080
This is a little weird.

2413
08:33:08.639 --> 08:33:19.520
So talking to your hands and just say relax noticin

2414
08:33:25.639 --> 08:33:40.759
how your hands start to relax. Now, focus on your

2415
08:33:40.880 --> 08:33:44.919
eyes and tell your eyes to relax. You just say

2416
08:33:44.959 --> 08:33:51.200
in the same word relax and find the right tone

2417
08:33:51.799 --> 08:33:57.720
for you. You know, I might say relax, but you

2418
08:33:58.720 --> 08:34:06.200
you might say relax or relax. You know, you might

2419
08:34:06.279 --> 08:34:12.680
say it differently to yourself, and that's important for you

2420
08:34:13.560 --> 08:34:19.159
to gauge what feels right for you. To just tell

2421
08:34:19.200 --> 08:34:25.119
your eyes to relax. Whilst focusing on your eyes, your eyelids,

2422
08:34:25.279 --> 08:34:30.639
the muscles around your eyes, your eyebrows, and just tell

2423
08:34:30.759 --> 08:35:05.880
your eyes directly relax now. Now, I just did that myself,

2424
08:35:06.240 --> 08:35:16.040
and sometimes you may feel that you need a bit

2425
08:35:16.159 --> 08:35:21.880
more time for the different parts to relax, you know,

2426
08:35:22.000 --> 08:35:26.479
because I started talking again, and maybe that part hasn't

2427
08:35:26.599 --> 08:35:29.799
relaxed fully. But what will happen is it would just

2428
08:35:29.919 --> 08:35:34.560
continue to relax even though I'm talking. And that's happening

2429
08:35:34.680 --> 08:35:41.840
with my eyes. Something else I noticed is when I

2430
08:35:41.919 --> 08:35:46.159
started focusing on my eyes, they actually almost became They

2431
08:35:46.240 --> 08:35:49.000
got worse before they got better in a way. So

2432
08:35:49.319 --> 08:35:52.439
I felt a degree of tension growing in my eyes

2433
08:35:54.080 --> 08:35:58.439
and then disappearing. So I think what that was really

2434
08:35:58.520 --> 08:36:03.400
it was just me becoming more aware of the tension

2435
08:36:04.520 --> 08:36:05.759
that was already there.

2436
08:36:06.119 --> 08:36:06.799
That I wasn't.

2437
08:36:07.799 --> 08:36:11.720
I wasn't focused on it before, so I wasn't really

2438
08:36:12.479 --> 08:36:29.840
acknowledging it or really conscious to those feelings. Yeah, my

2439
08:36:30.000 --> 08:36:34.159
eyes is still continuing to relax, as well as my hands. Actually,

2440
08:36:37.639 --> 08:36:43.040
my hands have got a certain kind of energy, like

2441
08:36:43.279 --> 08:36:48.439
not buzzing, but I can kind of fear a degree

2442
08:36:48.479 --> 08:36:54.400
of energy in my hands. Maybe that's where the tension

2443
08:36:54.520 --> 08:37:06.520
is being released. Maybe that's causing that The next part

2444
08:37:06.599 --> 08:37:08.759
I think we should focus on the back of the neck.

2445
08:37:09.479 --> 08:37:13.400
That's a part which is quite often well for me,

2446
08:37:13.880 --> 08:37:16.919
holds tension. I don't know about it for yourself, but

2447
08:37:17.040 --> 08:37:21.319
I think it's quite a standard place where tension is

2448
08:37:21.439 --> 08:37:28.279
sometimes held. So, and I'm doing exactly what you're doing

2449
08:37:28.720 --> 08:37:30.799
as you do it as well, so I'm telling my

2450
08:37:31.799 --> 08:37:35.200
body parts to relax as well. So if you tell

2451
08:37:35.240 --> 08:37:38.159
your neck, the back of your neck, focus on the

2452
08:37:38.240 --> 08:37:44.919
back of your neck and just say relax in your

2453
08:37:44.959 --> 08:37:47.919
own words and your own tone, in your own voice.

2454
08:37:48.560 --> 08:37:50.599
You can say out loud, or you can just say

2455
08:37:50.639 --> 08:37:56.159
it to yourself internally. But you're focusing and you're saying

2456
08:37:56.200 --> 08:38:00.439
it literally to the back of your neck, as if

2457
08:38:00.479 --> 08:38:04.159
the back of your neck can actually hear what you're saying.

2458
08:38:07.560 --> 08:38:11.360
So do that now, just say relax, So back your

2459
08:38:11.439 --> 08:38:13.639
neck and I'll do the same.

2460
08:38:52.479 --> 08:38:52.599
Now.

2461
08:38:52.680 --> 08:38:54.000
What I noticed, and.

2462
08:38:54.400 --> 08:38:59.080
You may have had similar thing is even though I

2463
08:38:59.240 --> 08:39:06.880
was focusing on the back of my neck, other parts

2464
08:39:07.520 --> 08:39:13.279
started to I don't know, showed themselves to me, or

2465
08:39:14.000 --> 08:39:16.360
maybe because they want to be relaxed as well. But

2466
08:39:17.119 --> 08:39:21.200
I started noticing the feelings in my shoulders at tension

2467
08:39:21.279 --> 08:39:26.759
in my shoulders and in my upper back, whether that

2468
08:39:27.000 --> 08:39:32.520
was because my back of my neck was saying, I'm

2469
08:39:32.520 --> 08:39:37.360
pretty much okay, it's the other parts that need attention,

2470
08:39:43.759 --> 08:39:46.799
but my low my back of my neck is still relaxing.

2471
08:39:48.240 --> 08:39:50.720
But I just became more aware of other parts that

2472
08:39:51.000 --> 08:39:59.599
needed attention that this might happen, and it's not. It

2473
08:39:59.639 --> 08:40:03.159
doesn't mean that it's going wrong. It just means you're

2474
08:40:03.240 --> 08:40:09.880
being notified of more places that also want to feel relaxed.

2475
08:40:13.159 --> 08:40:17.479
So I'm going to focus on my upper back, so

2476
08:40:17.720 --> 08:40:21.360
you can do the same even if you don't have

2477
08:40:21.520 --> 08:40:26.119
any feelings of tension that are obvious.

2478
08:40:25.959 --> 08:40:26.840
In your upper back.

2479
08:40:28.799 --> 08:40:33.639
You just focus on your back and the whole area

2480
08:40:33.840 --> 08:40:38.319
from the shoulder blades down to the middle of your

2481
08:40:38.400 --> 08:40:42.639
back and your spine. And with me, it's more the

2482
08:40:42.720 --> 08:40:50.759
shoulder blades more. Yeah, that's the parts that are really

2483
08:40:52.840 --> 08:40:59.720
sort of given me the not that it needs relaxes.

2484
08:41:00.080 --> 08:41:03.400
I was gonna ask that part to relax, and you

2485
08:41:03.479 --> 08:41:29.279
can do the same now relaxed up the back. There's

2486
08:41:29.319 --> 08:41:34.119
something strange happened there, and this often happens.

2487
08:41:34.200 --> 08:41:35.119
I've been doing this for.

2488
08:41:38.000 --> 08:41:45.959
Sixteen years or something, and often I'm one surprised, amazed

2489
08:41:46.080 --> 08:41:51.959
really that there can be a feeling. So when I

2490
08:41:52.119 --> 08:41:55.520
was focusing on the back of my neck, on the

2491
08:41:55.639 --> 08:42:00.520
back was starting to feel quite stressed and in need

2492
08:42:00.680 --> 08:42:06.000
of attention. As soon as I started talking to you

2493
08:42:06.279 --> 08:42:11.479
about my upper back and talking about, you know, getting

2494
08:42:11.520 --> 08:42:16.279
ready to ask the upper back to relax, why the

2495
08:42:16.360 --> 08:42:21.959
back already started to relax. It's almost as if it

2496
08:42:22.119 --> 08:42:32.360
doesn't need to hear the words, just needs intention, just

2497
08:42:32.560 --> 08:42:45.040
needs to be noticed. That is something that often happens

2498
08:42:45.479 --> 08:42:52.639
in this type of situation is when you start to

2499
08:42:52.799 --> 08:42:57.840
relax a couple of parts of your body, as we've

2500
08:42:57.919 --> 08:43:04.680
done with our hands, our eyes and eyelids, and now.

2501
08:43:05.799 --> 08:43:13.439
Back of the neck, top of the back, upper.

2502
08:43:13.279 --> 08:43:18.159
Back, the rest of the body seems to just take

2503
08:43:18.319 --> 08:43:27.799
notice and decide in its own way to start relaxing.

2504
08:43:29.599 --> 08:43:35.000
Other parts of your body start to just become looser.

2505
08:43:39.759 --> 08:43:42.560
I suppose it's kind of like a bit of an avalanche,

2506
08:43:42.759 --> 08:43:47.799
you know, a little ball starts rolling. Before you know it,

2507
08:43:47.959 --> 08:43:51.200
the whole of your body is completely relaxed and can't

2508
08:44:00.319 --> 08:44:07.919
and if you focus on your face, you focus on

2509
08:44:08.000 --> 08:44:16.639
your eyes, your eyelids, your eyebrows, and the muscles around

2510
08:44:16.720 --> 08:44:26.279
your eyes, maybe you start to notice that your forehead

2511
08:44:26.560 --> 08:44:31.200
is more relaxed than it was. Maybe your face is

2512
08:44:31.319 --> 08:44:38.000
more relaxed. I would say my entire face is a

2513
08:44:38.119 --> 08:44:51.479
lot more relaxed than it was. So we're going to

2514
08:44:51.560 --> 08:44:59.200
focus now on your shoulders again, just like before, just

2515
08:44:59.360 --> 08:45:03.159
to your should orders. And you can't do them individuity.

2516
08:45:03.319 --> 08:45:07.000
You can do the right shoulder and left shoulder. I

2517
08:45:07.200 --> 08:45:11.200
just dially do both at the same time, and just

2518
08:45:11.400 --> 08:45:14.959
tell your shoulders as you focus on them in your mind,

2519
08:45:16.319 --> 08:45:21.520
focus on them they feel maybe you can see them

2520
08:45:22.000 --> 08:45:32.159
in your mind's eye. Just tell your shoulders to relax

2521
08:46:09.439 --> 08:46:22.919
because as nice as they relax. But do you notice,

2522
08:46:24.639 --> 08:46:31.360
I mean, especially with my back, is the connection between

2523
08:46:31.599 --> 08:46:42.200
the different parts the back, with shoulders, the neck being

2524
08:46:42.319 --> 08:46:47.000
all connected and being such a large part of your body,

2525
08:46:49.959 --> 08:46:58.319
it's it's hard to separate them from each other. And

2526
08:46:58.479 --> 08:47:01.119
my lower back is starting to relax on its own.

2527
08:47:07.279 --> 08:47:08.200
Maybe I'm going.

2528
08:47:08.119 --> 08:47:14.159
Too slow and that could be an issue because we

2529
08:47:14.279 --> 08:47:20.279
all go at different speeds. And the idea of the

2530
08:47:20.400 --> 08:47:23.200
beginning of this recording was for you to be able

2531
08:47:23.279 --> 08:47:39.040
to just say to yourself, relax without focusing on any

2532
08:47:39.240 --> 08:47:44.639
particular part of your body. Because when you know that

2533
08:47:45.599 --> 08:47:57.759
taving your hands to relax, and your hand relax. You

2534
08:47:57.919 --> 08:48:04.680
tell your eyelids and your eyes and muscles around your

2535
08:48:04.840 --> 08:48:19.759
eyes and your eyebrows to relax, and they relax. You

2536
08:48:20.000 --> 08:48:32.279
tell the back of your neck to relax, and it relaxes.

2537
08:48:40.279 --> 08:48:41.520
You tell your upper.

2538
08:48:41.319 --> 08:48:59.639
Back to relax, and it relax.

2539
08:49:07.720 --> 08:49:09.680
You tell your shoulders.

2540
08:49:11.000 --> 08:49:23.159
To relax, and they relax.

2541
08:49:46.840 --> 08:49:50.919
You told your hands to relax, they relaxed, and they

2542
08:49:51.000 --> 08:50:04.639
continued to relax. And you told your eyelids, the muscles

2543
08:50:04.680 --> 08:50:12.119
around your eyes, your eyebrows to relax, they relaxed.

2544
08:50:15.119 --> 08:50:17.040
And continued.

2545
08:50:17.880 --> 08:50:18.560
To relax.

2546
08:50:24.919 --> 08:50:26.880
When you told the back of your neck.

2547
08:50:28.040 --> 08:50:29.599
Focused on the back of your neck.

2548
08:50:33.200 --> 08:50:45.080
And told it to relax, they relaxed and continued to relax.

2549
08:50:53.240 --> 08:51:02.360
When you told your upper back to relax, be relaxed

2550
08:51:03.000 --> 08:51:19.319
and continued to relax. That's with your shoulders. You told

2551
08:51:19.360 --> 08:51:27.680
your shoulders to relax, and your shoulders relaxed and continued

2552
08:51:32.799 --> 08:51:33.479
to relax.

2553
08:51:39.159 --> 08:51:44.159
And it's not just that, It's.

2554
08:51:46.799 --> 08:51:51.200
That the rest of your body has also been listening,

2555
08:51:52.919 --> 08:51:58.520
and their relaxation has been spread in so from your

2556
08:51:58.599 --> 08:52:06.200
eyes to relax, stations spread to your forehead, round your face,

2557
08:52:06.479 --> 08:52:20.040
into your skin, into your jaw, into the runs and

2558
08:52:20.279 --> 08:52:24.560
side of your neck. I will way down your chest

2559
08:52:24.880 --> 08:52:38.680
and stomach, your relaxed hands and shoulders. Me up through

2560
08:52:38.759 --> 08:52:48.159
your arms, relaxing your forearms, your upper arms, elbows, your wrists,

2561
08:52:51.799 --> 08:53:08.680
let you go lower back, your hips, buttocks gray or

2562
08:53:08.880 --> 08:53:17.599
just start to relax so continue even more. Comfort spreading

2563
08:53:17.720 --> 08:53:18.959
through your legs.

2564
08:53:23.799 --> 08:53:26.040
All the way down to your.

2565
08:53:25.959 --> 08:53:35.759
Ankles, the tops of your feet, the side of your feet,

2566
08:53:37.599 --> 08:53:48.479
and the bottoms of your feet. Relaxing into your toes,

2567
08:53:52.279 --> 08:54:17.119
each toe relaxing calms and as your body relaxes more,

2568
08:54:17.680 --> 08:54:41.560
your mind becomes slower and peaceful, to the point where

2569
08:54:43.720 --> 08:54:56.200
if you choose to fall asleep, he can easily do that.

2570
08:55:01.880 --> 08:55:11.759
He's a drift the way because there's nothing going on

2571
08:55:11.919 --> 08:55:28.439
in your mind. Your brain is peaceful, your body continues

2572
08:55:32.360 --> 08:56:01.840
to rise, and with that connection to your body relaxing,

2573
08:56:02.319 --> 08:56:16.119
the word do you say to yourself relax means that

2574
08:56:16.240 --> 08:56:22.840
you don't need to focus on just one part. You

2575
08:56:22.959 --> 08:56:35.759
can just focus on your entire body, saying the powerful

2576
08:56:35.919 --> 08:57:03.560
word relax, and there's those familiar sensations of comfort spreading

2577
08:57:05.200 --> 08:57:14.319
throughout your body. Who seeing and calming.

2578
08:57:16.279 --> 08:57:33.360
And heathing every part to your body, heasing, relaxed.

2579
08:57:47.319 --> 08:57:50.799
So all you need to do now one is.

2580
08:57:50.959 --> 08:57:54.119
Just tell yourself.

2581
08:57:57.479 --> 08:58:11.319
Relax feting completely.

2582
08:58:27.080 --> 08:59:16.919
So starting now with number twenty nineteen, eighteen seventy sixteen

2583
08:59:33.720 --> 09:01:02.959
fifty fourteen thirty too well.

2584
09:02:41.439 --> 09:03:40.439
Usus the.

2585
09:04:01.240 --> 09:05:28.599
No eight.

2586
09:06:18.400 --> 09:06:44.480
People which.

2587
09:08:09.160 --> 09:09:33.120
Side wh.

2588
09:10:06.800 --> 09:12:40.720
The one? So counted down from ten to one, ten

2589
09:12:42.680 --> 09:13:02.040
nine eight seven six five four three two.

2590
09:13:04.559 --> 09:13:04.760
One.

2591
09:13:11.800 --> 09:13:14.720
And maybe that was a bit too quick in order

2592
09:13:14.800 --> 09:13:18.720
to relax. Maybe it's a bit too fast for you

2593
09:13:19.040 --> 09:13:28.720
to notice the calming of your body, maybe even a

2594
09:13:28.800 --> 09:13:32.319
little bit of pressure there, Like you'll count it down

2595
09:13:32.440 --> 09:13:35.360
from ten to one. What do you expect me to do? Man,

2596
09:13:36.319 --> 09:13:40.000
expect me to stick go with floppy just because you're

2597
09:13:40.080 --> 09:13:41.040
counting down.

2598
09:13:45.239 --> 09:13:45.400
Two.

2599
09:13:46.440 --> 09:13:49.720
If you try it again, but this time, I'll go

2600
09:13:49.800 --> 09:13:56.839
a bit slower this time, and you focus on the

2601
09:13:57.000 --> 09:14:01.120
whole of your body before we if it's on your legs,

2602
09:14:03.559 --> 09:14:12.680
just notice how your body does start to feel more

2603
09:14:13.199 --> 09:14:32.160
relaxed with every number that I count down ten nine

2604
09:14:38.000 --> 09:15:34.440
eight seven, six five four three two.

2605
09:15:55.199 --> 09:15:55.400
One.

2606
09:16:01.000 --> 09:16:12.319
Wow, And just notice how how you feel generally, how

2607
09:16:12.360 --> 09:16:26.879
your body feels. It's not necessarily even about counting down

2608
09:16:27.199 --> 09:16:33.519
from ten to one. It's that space that you.

2609
09:16:33.720 --> 09:16:35.160
Have, that.

2610
09:16:37.760 --> 09:16:39.160
Space between.

2611
09:16:41.279 --> 09:16:44.800
Us being.

2612
09:16:48.160 --> 09:17:00.480
Active physically or mentally, just sitting or lying down, just

2613
09:17:00.680 --> 09:17:06.599
being there, not doing anything, not saying anything, nor deeding

2614
09:17:06.839 --> 09:17:12.319
to think about anything. So it opens up a space,

2615
09:17:13.319 --> 09:17:22.440
you know, a bit of a space, the gap. And

2616
09:17:22.559 --> 09:17:27.120
the more I came down from the tental one, the

2617
09:17:27.199 --> 09:17:35.160
bigger that gap becomes. So there's that gap of calmness,

2618
09:17:36.639 --> 09:17:51.400
of comfort and relaxation. It's a nice feeling, yeah, And

2619
09:17:51.519 --> 09:18:01.120
it moves those stresses or discomforts physically or emotional, moves

2620
09:18:01.440 --> 09:18:11.480
them away. Allows you.

2621
09:18:14.199 --> 09:18:14.720
To just.

2622
09:18:17.680 --> 09:18:24.080
Slow down. Someone to count again from ten down to

2623
09:18:24.239 --> 09:18:34.319
one and notice that gap widening, the gap, And as

2624
09:18:34.360 --> 09:18:40.440
it widens, it's almost like the stress and attention falls

2625
09:18:40.720 --> 09:18:59.120
into the gap. It gives you that distance, that space.

2626
09:19:01.480 --> 09:19:06.839
Now ten.

2627
09:19:11.319 --> 09:20:37.760
Nine six, eight, seven, six, five, four three two.

2628
09:20:56.040 --> 09:20:56.279
One.

2629
09:21:08.160 --> 09:21:12.199
How does your body feel.

2630
09:21:14.160 --> 09:21:14.319
Now?

2631
09:21:27.040 --> 09:21:39.680
Can you notice that you feeling calmer? Are you feeling

2632
09:21:42.040 --> 09:22:09.440
more relaxed? As we now focus on your legs, just

2633
09:22:09.599 --> 09:22:30.959
your legs. We're just gonna start with focusing on your thighs.

2634
09:22:45.800 --> 09:22:49.760
Of course, it's not the most exciting thing to be

2635
09:22:49.879 --> 09:22:57.080
doing because I'm sure like most of your body is

2636
09:22:57.199 --> 09:23:09.519
not not going on right now. Just focusing on the

2637
09:23:09.639 --> 09:23:15.680
whole of your thighs, the tops of your thighs, the

2638
09:23:16.000 --> 09:23:22.639
sides of your fires, the bottoms of your thighs, your

2639
09:23:22.760 --> 09:23:28.080
outer thighs, and your inner thighs, basically the whole of

2640
09:23:28.120 --> 09:23:35.959
your thigh that leads into your hip and it goes

2641
09:23:36.959 --> 09:23:47.080
down to your knee joints. Now, this is a big area.

2642
09:23:51.559 --> 09:23:56.519
It's a very heavy area. It's very strong. Probably the

2643
09:23:56.639 --> 09:24:11.319
strongest muscles in your body are in your thighs. But

2644
09:24:11.360 --> 09:24:18.959
I don't think we perhaps will give enough attention to

2645
09:24:19.199 --> 09:24:32.919
our thighs. Perhaps we don't acknowledge how important our thighs

2646
09:24:33.160 --> 09:24:52.959
are to our lives, how much they actually do for

2647
09:24:53.120 --> 09:25:06.839
us all through our lives. And it may seem to

2648
09:25:06.959 --> 09:25:12.120
sound really weird, but I think that all of our

2649
09:25:12.160 --> 09:25:23.000
body parts, especially our thighs, need some TLC, a bit

2650
09:25:23.080 --> 09:25:39.839
of love shown, a bit of acknowledgement, thank you, gratitude

2651
09:25:42.800 --> 09:25:51.599
for what our thighs do for us. And I know

2652
09:25:51.800 --> 09:25:57.839
this may sound a bit strange. Maybe you think, why

2653
09:25:57.919 --> 09:26:00.599
am I? Surely I should be able to in the

2654
09:26:00.720 --> 09:26:02.680
garden hugging a tree or something.

2655
09:26:04.319 --> 09:26:09.680
Wow, it's hard to set.

2656
09:26:09.519 --> 09:26:12.680
A microphone up on a tree. That's why I'm doing

2657
09:26:12.720 --> 09:26:15.400
this indoors. Otherwise I would be outside hugging a tree.

2658
09:26:16.559 --> 09:26:25.319
Now I can't see the television from the tree. If

2659
09:26:25.360 --> 09:26:30.760
you move down to your knees gain such an important part.

2660
09:26:35.040 --> 09:26:40.160
And I think we don't necessarily I'll speak for myself here,

2661
09:26:42.639 --> 09:26:47.720
I don't necessarily appreciate all that my knees do for

2662
09:26:47.879 --> 09:26:53.720
me until I have a problem with my knee. It's

2663
09:26:53.760 --> 09:26:58.800
occasionally if I wor maybe i'll patch it, or it's

2664
09:26:59.000 --> 09:27:05.519
aching for some reason. It's then that I realize how

2665
09:27:05.720 --> 09:27:09.599
much it does. You know, the benefit of being able

2666
09:27:09.639 --> 09:27:18.199
to use my legs without any kind of physical discomfort

2667
09:27:19.800 --> 09:27:26.839
is a beautiful thing that's possibly not appreciated until it's

2668
09:27:27.480 --> 09:27:36.879
temporarily removed. You know that's comfort. But as you focus

2669
09:27:36.959 --> 09:27:44.839
on your knees, regardless of how your knees feel, you

2670
09:27:44.919 --> 09:27:50.760
can have that sense of gratitude and love to your

2671
09:27:50.839 --> 09:28:03.639
knees for all that they do for you. You can

2672
09:28:03.720 --> 09:28:08.199
still have that attention on your thighs. Maybe notice how

2673
09:28:08.279 --> 09:28:22.559
your thighs feel, Maybe notice that they are relaxing more deeply.

2674
09:28:29.319 --> 09:28:33.800
As you focus now on the bottoms of your legs,

2675
09:28:34.279 --> 09:28:40.040
your shins and your calf muscles, the bones between your

2676
09:28:41.000 --> 09:28:46.680
knees and your feet incorporates, and of course your ankles

2677
09:28:49.040 --> 09:28:59.959
so important. Anyone that's had even like the slightest spring

2678
09:29:00.279 --> 09:29:07.199
of an ankle knows how how much we take our

2679
09:29:07.440 --> 09:29:15.959
ankles for granted. And it's kind of strange in a

2680
09:29:16.040 --> 09:29:21.599
way when you think that. You know, logically, our wrists

2681
09:29:21.760 --> 09:29:24.639
are a lot thinner than the rest of our arms,

2682
09:29:25.760 --> 09:29:29.239
which is okay, it doesn't I can't see any problem

2683
09:29:29.279 --> 09:29:34.800
with that because we're just picking stuff up. Our ankles

2684
09:29:36.639 --> 09:29:46.559
so much thinner than the rest of our legs, and

2685
09:29:46.680 --> 09:29:51.199
from a physics perspective or logical even it doesn't really

2686
09:29:51.279 --> 09:29:58.519
make sense that all this weight would ultimately be resting

2687
09:29:59.559 --> 09:30:09.559
on your ankles then leading to your feet that thin area,

2688
09:30:11.040 --> 09:30:20.639
thin bone. Yeah, it does so much great work. Supports us,

2689
09:30:20.760 --> 09:30:33.720
supports our body for a lifetime, helps us to balance, helps.

2690
09:30:33.440 --> 09:30:33.760
You to.

2691
09:30:37.720 --> 09:30:46.959
Get around and be mobile. And there's the calf muscles.

2692
09:30:47.000 --> 09:30:54.599
Of course, when I was younger, I couldn't see the

2693
09:30:54.680 --> 09:30:59.760
point in calf muscles didn't seem to do anything. Okay,

2694
09:31:00.879 --> 09:31:04.400
if I walked around on tiptoes, then my craft muscles

2695
09:31:04.480 --> 09:31:07.959
get some work. But of course that's not true. The

2696
09:31:08.120 --> 09:31:12.480
calf muscles are being used whenever we use our legs

2697
09:31:18.080 --> 09:31:30.720
and your shins there to protect your lower legs, shaped

2698
09:31:30.760 --> 09:31:35.480
in a way almost as a protector for the bone,

2699
09:31:43.040 --> 09:31:46.720
leading of course to your ankles.

2700
09:31:49.559 --> 09:31:50.239
And your feet.

2701
09:31:55.040 --> 09:31:56.959
We're not going to focus on your feet. We're just

2702
09:31:57.040 --> 09:32:03.480
going to focus on the legs. I realize, but now

2703
09:32:03.559 --> 09:32:08.120
that I've mentioned your feet, it probably focuses numb them anyway,

2704
09:32:08.680 --> 09:32:11.239
So maybe I should focus on your feet a little bit.

2705
09:32:15.279 --> 09:32:19.680
You can have them in your awareness the same as

2706
09:32:19.760 --> 09:32:24.120
you have your thighs in your awareness. Even though we

2707
09:32:24.239 --> 09:32:28.239
haven't been focusing on your thighs for a few minutes,

2708
09:32:30.000 --> 09:32:40.800
we've been focusing on your ankles, there's still that sensation

2709
09:32:41.080 --> 09:32:57.080
of comfort in your thighs, and there's that movement of energy.

2710
09:32:59.160 --> 09:33:06.199
Because of thighs hold lots of different sensations. Of course,

2711
09:33:06.279 --> 09:33:11.040
there's the muscles, the big straw muscles that we have

2712
09:33:11.239 --> 09:33:24.559
in our thighs. But the skin on the outside of

2713
09:33:24.639 --> 09:33:29.959
the thighs, as in the outside of all of our body,

2714
09:33:30.760 --> 09:33:42.319
can be very sensitive, sensitive to the touch, sensitive to temperature,

2715
09:33:48.879 --> 09:33:56.440
and inside your thighs the bones, there's the muscle, there's

2716
09:33:56.480 --> 09:34:01.559
the blood, vessels, the arch trees, all this stuff. It's

2717
09:34:01.839 --> 09:34:10.639
inside your thighs. I guess sometimes it'd be nice if

2718
09:34:10.639 --> 09:34:15.519
you could actually put your fingers inside your thighs and

2719
09:34:15.599 --> 09:34:21.360
a message, so you can message on the outside becaurse,

2720
09:34:22.199 --> 09:34:24.519
but to be able to get deep into the muscles,

2721
09:34:25.519 --> 09:34:30.680
to be able to just message inside your thighs, message

2722
09:34:30.680 --> 09:34:39.400
in the bones of your leg message in all the veins,

2723
09:34:39.639 --> 09:34:49.839
and just gently healing your thighs, and you could move

2724
09:34:50.040 --> 09:34:57.400
down message and inside your knees, just message in those bones,

2725
09:34:58.440 --> 09:35:04.000
but with healing things, your tips spreading that healing energy

2726
09:35:04.800 --> 09:35:14.519
deep into the joints of your knees. Of course, there's

2727
09:35:14.559 --> 09:35:18.959
the back of your your knee and the inside crease

2728
09:35:19.959 --> 09:35:26.959
where your knee is. It's a really sensitive area, really

2729
09:35:27.720 --> 09:35:31.599
feels very nice when you stroke it. That might be

2730
09:35:31.720 --> 09:35:35.680
because it's an area that's not really touched very often.

2731
09:35:37.720 --> 09:35:44.599
It's almost like a hidden part a crease in your legs.

2732
09:35:44.680 --> 09:35:45.680
It's almost.

2733
09:35:47.440 --> 09:35:48.360
It's like a part that.

2734
09:35:50.160 --> 09:36:01.400
Has a sensitivity, which is a little bit different. Of course,

2735
09:36:01.480 --> 09:36:11.959
it's protected by your legs. So you can imagine putting

2736
09:36:12.839 --> 09:36:22.680
your fingers into that crease in your legs. Folded in

2737
09:36:22.800 --> 09:36:26.720
between your legs, you can just message with your fingertips.

2738
09:36:27.919 --> 09:36:34.720
Imagine your fingertips going inside message in the muscle or tissue.

2739
09:36:39.319 --> 09:36:43.559
You can of course field the bones of your knees,

2740
09:36:45.080 --> 09:36:55.519
heading through your fingertips, and then as you go down

2741
09:36:58.400 --> 09:37:01.199
to your calf muscles, and that's the part I'd like

2742
09:37:01.279 --> 09:37:05.959
to be able to really put my fingertips deep inside

2743
09:37:06.760 --> 09:37:15.680
my calf muscles, massage in every single tissue of that muscle,

2744
09:37:17.279 --> 09:37:27.199
healing every part. And then doing the same for my shins,

2745
09:37:30.400 --> 09:37:38.599
massage in gently stroking the bones, gently stroking them, healing

2746
09:37:38.919 --> 09:37:46.160
a loving way, because they deserve to be treated as

2747
09:37:46.239 --> 09:37:47.839
the precious bones.

2748
09:37:47.519 --> 09:37:47.959
That they are.

2749
09:37:49.360 --> 09:37:52.599
Because our legs are so precious as in all the

2750
09:37:52.680 --> 09:37:58.000
other parts of our body, and more precious of any

2751
09:37:58.160 --> 09:38:13.480
chore on the planet. When you start to think about

2752
09:38:16.919 --> 09:38:25.720
your legs in this way, it can change your perspective.

2753
09:38:28.440 --> 09:38:29.720
It might sound a bit.

2754
09:38:32.599 --> 09:38:36.919
A bit silly to start with the idea of having

2755
09:38:37.800 --> 09:38:47.680
love for your legs, showing appreciation for your thighs, want

2756
09:38:47.760 --> 09:38:51.839
them to be able to put your hands in your thighs,

2757
09:38:53.800 --> 09:39:00.440
the message the muscles and the bones, to get your

2758
09:39:00.559 --> 09:39:09.040
fingers deep in there, releasing all tension, just to show

2759
09:39:10.959 --> 09:39:18.319
how much you care about your legs, how much you

2760
09:39:18.440 --> 09:39:27.000
care for what your legs do for you regularly, your knees,

2761
09:39:27.279 --> 09:39:40.080
your calves, your ankles, the strength of your ankles, considering

2762
09:39:40.319 --> 09:39:44.760
how thin they are compared to the rest of your legs,

2763
09:39:44.959 --> 09:39:58.599
especially your eighes. Yet this so strong, so flexible, absolutely

2764
09:39:58.879 --> 09:40:10.720
amazing thing. Your ankles are truly a gift because of

2765
09:40:10.760 --> 09:40:22.040
what they do for you, supporting all that weight, regardless

2766
09:40:22.080 --> 09:40:26.120
of how what weight you are, even if you're only

2767
09:40:26.199 --> 09:40:36.239
eight stone, still a lot of weight for these little ankles. Now,

2768
09:40:36.279 --> 09:40:38.519
I'm a lot heavier than eat stone.

2769
09:40:39.839 --> 09:40:40.400
Double dock.

2770
09:40:43.919 --> 09:40:47.919
Yet my ankles support my body.

2771
09:40:48.360 --> 09:40:48.959
All the time.

2772
09:40:52.720 --> 09:40:54.599
Whether they do give off.

2773
09:40:54.519 --> 09:41:00.160
A sigh of relief when I sit down. That's my

2774
09:41:00.199 --> 09:41:09.120
whole legs thing, my feet I feel also go my

2775
09:41:09.279 --> 09:41:09.919
toast quick.

2776
09:41:11.160 --> 09:41:11.879
I'm so happy.

2777
09:41:31.680 --> 09:41:41.360
Your legs really are amazing. And I know talking about

2778
09:41:41.800 --> 09:41:47.319
talking about your legs is probably possibly one of the

2779
09:41:47.400 --> 09:41:52.959
most most boring things you've ever heard anyone say. Possibly

2780
09:41:55.879 --> 09:42:00.199
you're boring or not. Everything I said is true. Yeah,

2781
09:42:02.400 --> 09:42:17.279
who licks are amazing. Who Licks deserve not just respect,

2782
09:42:23.120 --> 09:42:35.440
they deserve to relax deeply. They deserve to take some

2783
09:42:35.680 --> 09:42:41.639
time out of the day to just let go completely.

2784
09:43:05.720 --> 09:43:18.959
Really can relax. And because the legs are so such

2785
09:43:19.000 --> 09:43:23.519
a most you know, very important part of your body

2786
09:43:24.839 --> 09:43:27.400
and your relax your legs. The rest of your body

2787
09:43:28.080 --> 09:43:46.800
also naturally follows in that journey of comfort. I can

2788
09:43:46.919 --> 09:43:51.879
feel it in my hips. My hips feel really loose,

2789
09:43:55.160 --> 09:43:55.959
and also my.

2790
09:43:56.040 --> 09:43:57.000
Lower back as well.

2791
09:43:59.040 --> 09:44:04.760
My lower back really feels it feels stretched, even though

2792
09:44:04.800 --> 09:44:08.440
I'm just sitting in a chair and there's no stretching

2793
09:44:11.120 --> 09:44:14.319
as far as I'm aware that I'm doing. It's almost

2794
09:44:14.319 --> 09:44:18.120
as if the muscles are just relaxed so much that

2795
09:44:18.279 --> 09:44:25.319
there is a natural stretch as the tension has reduced

2796
09:44:26.720 --> 09:44:27.199
a lot.

2797
09:44:43.559 --> 09:44:46.400
And I'm now going to count down from ten.

2798
09:44:46.440 --> 09:44:53.319
Downs to one, and you can continue.

2799
09:44:54.519 --> 09:44:55.319
To feel.

2800
09:44:56.839 --> 09:44:58.000
Wonderfully relaxed.

2801
09:45:01.839 --> 09:45:06.120
Ten nine.

2802
09:45:09.000 --> 09:45:33.839
Eight, seven, six, five, four three two.

2803
09:45:38.000 --> 09:45:44.959
One relax.

2804
09:45:52.839 --> 09:45:57.080
So I'm just going to count down five down to one,

2805
09:45:57.879 --> 09:46:02.440
and this a countdown. If you just focus on the numbers,

2806
09:46:04.120 --> 09:46:12.440
just the numbers counting down, and notice how you feel.

2807
09:46:14.800 --> 09:46:15.959
In this moment.

2808
09:46:17.400 --> 09:46:21.800
As you hear the numbers counting down, knowing that those

2809
09:46:21.959 --> 09:46:35.000
numbers counting down represent you feeling calmer, not just in

2810
09:46:35.120 --> 09:46:43.639
your body, but also relaxing your mind. Just notice how

2811
09:46:43.720 --> 09:46:49.559
you feel. There's nothing to do, it's nothing to say,

2812
09:46:50.239 --> 09:47:17.279
it's nothing to think. About starting with number five four three.

2813
09:47:27.639 --> 09:47:34.080
Two one.

2814
09:47:43.559 --> 09:47:55.360
How did you notice the gradual letting go let the

2815
09:47:55.519 --> 09:48:03.120
tension in your body? It may also begin to notice

2816
09:48:03.279 --> 09:48:10.480
and be aware of how your mind is starting to

2817
09:48:11.800 --> 09:48:18.440
slow down. This is just a natural thing that happens.

2818
09:48:21.040 --> 09:48:26.239
It's not really a special procedure. It's just natural because

2819
09:48:26.319 --> 09:48:32.199
as your body relaxes, your mind also starts to relax.

2820
09:48:33.800 --> 09:48:37.440
And the more your mind relaxes, the more your body relaxes.

2821
09:48:37.599 --> 09:48:48.080
It's just a continuous circle of relaxation. And is that

2822
09:48:49.360 --> 09:48:57.239
calmness that comes from relative quietness. You know, even even

2823
09:48:57.279 --> 09:49:04.239
if this background sounds either your side online, it's still

2824
09:49:04.720 --> 09:49:10.000
going to be quite calm. You know, you haven't got

2825
09:49:10.040 --> 09:49:15.239
the television on, there's no music in the background, unless

2826
09:49:15.239 --> 09:49:17.080
you're listening to the recorded with music.

2827
09:49:17.199 --> 09:49:24.400
Of course, you're very likely not going to be sitting

2828
09:49:24.440 --> 09:49:25.199
in a room.

2829
09:49:25.000 --> 09:49:29.559
With other people. Of course you might be, but generally

2830
09:49:29.800 --> 09:49:32.879
it's more ideal if you can do this on your own,

2831
09:49:34.599 --> 09:49:44.639
so no distractions, and when you stop thinking about stuff,

2832
09:49:51.239 --> 09:50:01.480
relaxation automatically rises. A sense of comfort starts to grow,

2833
09:50:06.000 --> 09:50:12.680
and without trying to build it up into something fantastical,

2834
09:50:16.519 --> 09:50:25.199
something magical, this is just a natural process, something that's

2835
09:50:26.400 --> 09:50:35.319
easy to accomplish. In fact, it's almost you know, the

2836
09:50:35.639 --> 09:50:42.360
sense of relaxing completely happens really when you put no

2837
09:50:42.559 --> 09:50:47.120
effort into it. It's not something that you can really force.

2838
09:50:49.720 --> 09:50:59.120
It's something that happens naturally. And part of the process

2839
09:50:59.519 --> 09:51:08.440
of this recording and others is simply to