Sept. 24, 2025

(music) (10 hours) Hypnosis for Anxiety - The Library of Calm

(music) (10 hours) Hypnosis for Anxiety - The Library of Calm
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WEBVTT

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

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Jason Newland. This recording is going to be a squeaky

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desk for some reason. What's my desk squeaking anyway? Hypnosis

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for anxiety, the library I've calm, I'm calling it. Please

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only listen when you can safely close your eyes. There

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isn't really anything for you to do. And as per usual, Vinny,

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my little Jack Russell, my little ginger Jack Russell is

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my co host, and his injection of sounds in the

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background include him giving himself a little bit of a

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bed bath, as it were, Vinny, I think that part

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of you is clean already, doesn't need an hour. I

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think it's clean, oh dear. So Ideally, I would recommend

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lying down on a bed or flat surface that supports

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your body, or sitting in a chair and supports your body,

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and somewhere comfortable, ideally quiet if all possible. But you

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don't need silence for this, because I can't guarantee silence

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on my side, and it might not be silence where

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you are. You may be lying down on your bed,

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but there may be a television in the other room

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and someone's watching that, or there may be a neighbor

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with music playing, or traffic going past your house, planes

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going overhead that does not affect this recording. Does not

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affect the benefits that you can gain from listening to

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my very boring voice. And also, this is not sleep,

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at least it doesn't have to be sleep. You may

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choose to listen to this at bedtime and just a

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add yourself to drift off into a comfortable, deep, healing sleep.

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Or you may decide to just listen to the recording

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with your eyes closed and then afterwards get up and

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just enjoy the rest of your day. It is completely

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up to you. You are the boss. So, as I

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said before, my name is Jason Newland. I'm doing this

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for nearly twenty years now. I don't mean this particular recording,

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although it might seem like it's dragging, but you know,

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over time, I've done a lot of recordings, and one

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of the things that I'm most passionate about helping people

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with is reducing anxiety and stress. And part of the

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reason is because of my own experiences with those conditions

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throughout my life, and also because I've been told by

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many people over the years that I've actually helped them,

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So that's one of my passions, as well as chronic pain,

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relief and relaxation in general, and insomnia or helping people

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to sleep. I would say that pretty much all of

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my recordings can help with all of those situations. Whether

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it's let me brought you to sleep, whether it's a

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anxiety hypnosis session, it's all relaxing. And that's the very

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least that you should expect from listening to my voice

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is that you feel more relaxed at the end of it,

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at the very least. So I'm going to start and

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just let you know that this is your time, or

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just to remind you this is your time. It's a

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place just for you. And because it's a recording, you

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can re listen to it as many times as you choose,

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and each time you do listen, you may notice certain

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changes occur. You may notice things that you didn't notice before.

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And it's not just how you feel whilst listening to

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my boring voice, it's also how you feel afterwards, how

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you feel the next day, how much more relaxed you

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start to feel in those situations where perhaps you weren't

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feeling as relaxed as you'd like to feel, but now

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move forward, you start to notice that there's a certain

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sense of calmness, and also the expectation has changed from

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how I used to be to expecting to feel relaxed.

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You expect to have a certain calmness spread over your body,

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your face almost like it's traveling. Peacefulness is traveling through

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your veins. And as I said before, you don't have

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to do anything, nothing at all. You can just let

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my voice be here in the background, like a I

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was going to say, slightly but maybe very boring guide

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in a museum that you don't really want to visit,

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but somehow turns out to be exactly the place that

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you need to be. My voice is just what you

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needed to hear in this moment. So we're going to

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start off by just go through somebody relaxation. And this

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is going to be might seem a little bit strange

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some of the things that I'm going to say, but

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if you've listened to me before, you'll probably not be

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surprised at that. So I'm going to ask you to

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do something that you may never have done before. And

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don't worry, I'm not going to ask you to do

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an impression of a goat giving birth I think quite

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as strange as that. I'd like you to imagine that

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you are a house. Yep, you heard me right, You

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as a house, And no matter how strange it is,

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just stay with me. It might make sense in the end,

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it might not. So your house and your feet are

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the foundations, your legs are the solid beams, your chest

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is the rooms of the house, and your mind is

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the attic. And anxiety is like a noisy neighbor who

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sometimes knocks on the window, wave in frantically, pointing at

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nothing in particular, almost paintless. And today we are drawing

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the curtains closed, and Vinie's going to have some water

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while we do that, while you lock the door gently.

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I'm sure he doesn't make that much noise normally when

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he's drinking. He just cleansing its powder, I suppose. And

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after locking the door gently, he wandered through the house

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room by room, and a gentle tidy, and beginning your feet,

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the carpet is fluffed, your legs, the walls freshly painted,

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your stomach, a kettle humming peacefully in the kitchen, and

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your chest, windows open and fresh air drifting in and

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in the attic. That over thinking attic. There are boxes

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labeled worries that are being carried down one by one

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by tiny, ridiculously efficient removal men. They look like they've

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come from a comedy sketch, like Benny Hill or something

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like that. And each box is stacked outside and gently

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carried away, And with every breath, one more box leaves,

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one more thought filed. And now imagine a great spiral staircase, wide, endless,

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curving down into quiet, with each step padded, safe, carpeted,

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and yeah, covered in something so soft it might as

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well be clouds. And I'll count down slowly, and as

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I do, you drift lower, ten, floating, nine each step lighter,

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eight fours, evaporating like mist. Seven deep, and the noisy

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neighbor has gone home, now finally gone to sleep. Six

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you're half asleep already, five deeper, four softer, three nee weightless,

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two still sinking, one and rest. You know that anxiety

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is like a badly tuned radio static crackle, random burst

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of advertising jingles he never asked for. And you today

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are the engineer with a very silly tool kit, a

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banana wrench, a feather screwdriver, a marshmallow hammer. And with

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every twist and tap, the static becomes music, then softer,

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then silent. Or maybe anxiety is like a cat that

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insists on sitting on the wrong chair. You may say

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not that one, and Vinnie starts to eat a bone

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for some reason while I'm talking exeus mate. So you

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say to the cat, not that one, and the cat says, yeah,

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this one. But today the cat is too sleepy to argue.

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He just curls up in a corner and snores. Or

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perhaps anxiety is like a man on a ladder shouting

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about storms that never arrive. But today the ladder folds

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itself away and the shouting man shrinks to the size

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of a toy soldier, then wanders off, muttering, oh okay,

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they're not bother someone else. Well, you can hardly hear

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him because he's the size of a toy soldier. Now

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I'd like you to imagine a library, not the normal kind,

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because this one is underground, lit by gentle lanterns carved

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into smooth stone. The shells are filled of books that

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hum softly like sleeping animals. And each book is a

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worried that you once carried, And you can open one

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if you like, and notice how the words, and the

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page fade, blur, and vanish. The longer you stare, the

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worry itself dissolves into nothing, gentle ink misted shelf by shelf,

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book by book, The library is empty in itself, and

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in that emptiness there is space. Space for calm, space

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for laughter, space for the little relief that comes when

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you realize you've misplaced your worry and you really can't

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be bothered to find it. Now. Imagine a moment in

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the future, one that might once have felt anxious, but

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instead of tension, you see yourself shrugging, almost bored, breathing slow,

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maybe even laughing at how small that old feeling seems

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now as airvery antious signal becomes like a soap bubble

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floating up. Pop, and it's gone. No drama, no fight,

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just soft popping bubbles vanishing, And every time you notice

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your breath, that same calm returns in a supermarket queue,

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on the bus, even in bed at night. Calm is

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your new default. Calm is your new standard feeling, and

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anxiety has become too lazy to keep up. And now

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you can choose if this is the time for rest,

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then just let yourself drift into sleep as if slide

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in from one dream into another, or if you need

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to wake, I'll count from one to five, and at

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five you return alert, refreshed, a little lighter, carrying calm

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like a secret in your pocket. All is available to

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relax you, to calm you. One coming back, two slowly rising,

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three energy returning, four lighter now and five wide awake,

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clear and calm, war fast to sleep and safe. Remembering

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to be kind to yourself, because you do deserve to

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be happy and be gentle with yourself. You deserve to

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feel safe lots of love by relax in a more

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deep and meaningful way, maybe in a way that can

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not just allow you to feel calmer now and throughout

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the time we spend together here, not just relaxed at

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the end of the recording when it's finished and you

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can enjoy that sense of comfort and peace, but also

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I think it would be nice to have those feelings

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of relaxation continue for longer after the recording has ended,

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so that you can still benefit from listening to my voice,

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

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by listening regularly, especially if you find like some people

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do and myself as well. Sometimes I find one particular

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recording that really resonates with me, and I just listen

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

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

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

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guided visualizations. It kind of was hypnosis, really, and I

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managed to find it again and it still has the

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same effect on me. And part of it was the

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

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I'd look forward to listening.

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To her.

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In the morning and in the evening, and I knew

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before even pressing the play button that as soon as

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I've done that pressed the play button. This was in

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the days of CD players pressed the play button. In fact,

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it might have even been a tape recorder. I'd lie

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down on the bed and then even without necessarily listening

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

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was as if my body knew exactly what to do,

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and the muscles just almost went into automatic tick relaxation,

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and I remember my mind would slow down. Now. Now,

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I was listening to this recording in the early days

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of learning hypnosis, and long before I ever made any

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videos or audio recordings, myself, because I didn't start doing

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that till two thousand and six. By knew, I knew

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how helpful I found being able to just let go,

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

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knowing that it's going to be just as relaxing, if

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not more so. Each time you hear my voice, you

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may feel the same. Some people have been listening to

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me for over a decade. Maybe not solidly, obviously not

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twenty four hours a day, but maybe people come back.

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Some people may be listen every day. That's something that

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I do which you may not realize by listening, is

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when I record these recordings. Now, for example, I also

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am affected by the words that I say. So if

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I set you focus on your feet, notice your feet relaxing,

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I will be focusing on my feet. I will be

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noticing my feet relaxing. If I said focus on your hands,

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and maybe notice the difference between each hand, Perhaps notice

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the air in the room, the temperature of the room.

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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aware of your hands. I'm also aware of how relaxed

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my hands our feeling now and when it comes to

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potentially drifting off to sleep, which may be the reason

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you're listening. I also feel drowsy when I make these recordings.

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I also notice my mind drifting. In fact, at times

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I've actually fallen asleep without even noticing, and then I

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carry on talking. It's only where I listen back to

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

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don't remember snoring. I remember talking. Is it snoring? Was

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

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I snare how I get really into a whole experience.

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

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

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I have noticed more and more that the more relaxed,

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

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

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

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being able to notice the ease in which you breathe

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so naturally, you breeze so very easily and smoothly. Whenever

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I imagine my breathing improving. When I've got my eyes closed,

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I tend to visualize a beautiful field with trees and

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flowers producing all that life giving oxygen. And it feels

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nice to, if nothing else, just taking some time away

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from everything, enjoying that feeling of peace, serenity with a

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joyful heart. Time seems to just drip by, so very slowly, relaxed,

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so deeply peaceful, completely unattached to any thoughts whatsoever in

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this moment, completely free, noticing that your mind has slowed down.

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Slowed down because nothing really requires your attention. You can

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enjoy the physical sensations of allowing the stress drip out

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of your body, dripping out of every part of your

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body and being released from your brain your mind slowly

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but surely. The muscles in your legs relax res res

256
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so very deeply, lacks so deeply, and the feelings, the

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pleasant feelings in your arms and shoulders, deepening each part

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00:52:10.320 --> 00:52:51.320
of your body further and deeper and deeper. Noticing the

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feelings in the back of your neck mhm, the feelings

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in your wrists, muscles in front of your body. I

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also feeling peaceful, deeping. There's a sense of peace spreads

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through your very core.

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Even when you focus on your mind, her mind becomes.

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Be and slowern deep relaxing, so very slow. Ye, your

265
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stomach PA's felling. Your stomach held back. Notice Notice how

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relaxed you never feel in the hole of your back. Yes,

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by from your brain all the way down the middle

268
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of your back, sending and receiving millions of messages every day, deepcomfort, increasing.

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00:59:47.719 --> 00:59:49.559
Deeply relaxed.

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01:00:19.639 --> 01:00:54.280
Your knees relax spreading these signals down your spine or

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01:00:54.400 --> 01:01:17.760
cord into air, every part of your body, your shins

272
01:01:17.960 --> 01:02:08.719
and your carnassles well elbers h feelings of peace and

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01:02:08.880 --> 01:02:26.880
tranquility spreading through your body, tips of your toes, to

274
01:02:27.000 --> 01:02:38.760
your eyes, your fingers, all the way to your lower

275
01:02:38.840 --> 01:03:54.000
back and lettinger reating he pace, drifting mind just wandering away,

276
01:04:03.480 --> 01:04:44.119
happy to let go, let go completely, let go, so

277
01:04:44.519 --> 01:06:55.639
tranquil your whole body, enjoying a sensor listening God for more. Hey,

278
01:07:30.360 --> 01:07:41.639
enjoy the space, this space.

279
01:07:44.079 --> 01:08:13.239
Of peace and safety, fay.

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01:08:20.720 --> 01:10:15.520
Rex, letting go. Maybe we can just focus on the

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01:10:15.600 --> 01:10:50.960
different parts of your body, just to notice your forehead

282
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and your eyes uptual so loose, noticing the sense of

283
01:11:56.119 --> 01:13:12.239
complete freedom, absolute freedom dress day.

284
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PA's fawn.

285
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Energyhhhh.

286
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Peace to breathe so much easier, Lis, you may or

287
01:15:16.520 --> 01:16:17.000
may not have noticed your mind drifting peaceful, move any

288
01:16:17.000 --> 01:16:37.239
even more deeply in the direction of total blissful pace,

289
01:16:41.439 --> 01:17:12.239
blissful pace to rest.

290
01:18:00.199 --> 01:18:26.560
Into pace, come.

291
01:18:31.920 --> 01:19:11.199
So calm, let him go, peace.

292
01:19:11.520 --> 01:20:21.680
With mind, relaxed body c rex so relaxed. A body

293
01:20:22.399 --> 01:20:47.800
feels almost invisible, so very relaxed and peaceful.

294
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So pace right like God.

295
01:21:42.239 --> 01:21:44.279
And space.

296
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So fairs.

297
01:22:01.840 --> 01:22:08.079
And you could start to notice that you are feeling

298
01:22:08.479 --> 01:22:19.680
more relaxed, even though I've not purposely focused your mind

299
01:22:20.640 --> 01:22:28.199
upon that sense of physical comfort that is growing within

300
01:22:28.319 --> 01:22:37.439
you throughout your body, and your mind starts to slow down.

301
01:22:42.399 --> 01:22:49.560
And that could be almost in recognition of I guess

302
01:22:50.000 --> 01:23:02.479
my speech not being particularly fast, and things just generally

303
01:23:04.199 --> 01:23:15.199
feel calmer. Just by listening to my voice, you give

304
01:23:15.279 --> 01:23:22.159
yourself an opportunity to take a break from the day,

305
01:23:24.319 --> 01:23:31.800
take a break from your life as it is, and

306
01:23:31.960 --> 01:23:39.680
to give yourself a rest, giving yourself permission to take

307
01:23:39.800 --> 01:23:45.359
some time off, and to allow your body to relax

308
01:23:47.079 --> 01:23:55.000
and allow your mind to slow down, which in turn

309
01:23:57.640 --> 01:24:03.199
releases the tension, any stresses that you had in your body.

310
01:24:09.199 --> 01:24:13.079
It's almost as if the parts of your body just

311
01:24:13.359 --> 01:24:25.079
open up, allowing the negativity out and at the same

312
01:24:25.199 --> 01:24:36.479
time replacing that negativity with positive healing energy, which then

313
01:24:36.680 --> 01:24:45.800
fills your body up and your mind to also starts

314
01:24:46.000 --> 01:25:03.399
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

315
01:25:05.520 --> 01:25:19.520
positive healing, an energy that spreads through your body like

316
01:25:19.640 --> 01:25:29.920
a wave of comfort. And all this comes from just

317
01:25:33.479 --> 01:25:42.239
allowing yourself a few minutes, maybe half an hour, however

318
01:25:42.399 --> 01:25:52.640
long you want it to be, just rest and allow

319
01:25:55.199 --> 01:26:05.199
your mind and your body to almost reset itself to

320
01:26:05.880 --> 01:26:21.479
the settings of comfort and relaxation, calmness, which allows more

321
01:26:21.680 --> 01:26:35.039
room for feelings of pleasure and happiness to move around

322
01:26:35.319 --> 01:26:43.520
your body and into your mind, almost as if your

323
01:26:43.680 --> 01:26:54.199
mind and your body are sinking together, almost mirroring each

324
01:26:54.479 --> 01:27:07.800
other with that growing positivity and calmness. And it feels nice,

325
01:27:10.399 --> 01:27:16.279
really does feel nice to know that you are the

326
01:27:16.439 --> 01:27:29.720
one that has allowed yourself to feel more comfort and

327
01:27:29.960 --> 01:27:43.800
to experience more of this deep relaxation spreading throughout your body.

328
01:27:50.840 --> 01:27:56.119
And as I focus on each part of your body,

329
01:27:58.520 --> 01:28:10.560
you can notice that that part becomes even more relaxed

330
01:28:12.600 --> 01:28:21.439
just by focusing on it. It becomes even more calm

331
01:28:21.720 --> 01:28:32.399
and comfortable, just by focusing. And as I move down

332
01:28:32.640 --> 01:28:40.119
your body, starting at your head, the parts that you

333
01:28:40.159 --> 01:28:50.119
have already focused on or continue to relax deeply, and

334
01:28:50.279 --> 01:28:56.319
those parts that have not yet focused on or just

335
01:28:56.479 --> 01:29:08.760
automatically release any remain intention in anticipation of even more

336
01:29:09.479 --> 01:29:21.239
comfort about to come. Now, I'm going to start by

337
01:29:21.399 --> 01:29:29.119
focusing on your forehead. Just being aware the feelings of

338
01:29:29.239 --> 01:29:39.960
your forehead and any background sounds like mister Herbert's opinion,

339
01:29:41.920 --> 01:29:48.920
can just allow you to feel even more relaxed. Just

340
01:29:49.159 --> 01:29:55.039
means you're in the moment. This isn't this isn't a

341
01:29:55.239 --> 01:29:56.600
sterile environment.

342
01:29:57.960 --> 01:29:58.920
This is the world.

343
01:30:02.399 --> 01:30:08.439
I live in the countryside, so there's lots of nature

344
01:30:08.960 --> 01:30:19.439
sounds around. So as you focus on your forehead, just

345
01:30:19.720 --> 01:30:27.479
notice how it becomes even more relaxed as you focus

346
01:30:29.800 --> 01:30:34.279
only on my voice and that part of your body.

347
01:30:39.479 --> 01:30:47.760
Moving down to your eyes, focusing on your eyes, noticing

348
01:30:50.239 --> 01:30:59.760
how your eyelids feel so heavy yet so light that

349
01:30:59.840 --> 01:31:06.439
the same time, and all the muscles around your eyes

350
01:31:06.680 --> 01:31:21.079
relaxing completely. Moving your focus down to your mouth, your lips,

351
01:31:21.560 --> 01:31:28.479
your tongue, your teeth, your comes, the hall of your

352
01:31:28.600 --> 01:31:44.000
mouth relaxing, calm and loose as you focus now on

353
01:31:44.199 --> 01:31:51.800
your jaw, not just a part of your journey your mouth,

354
01:31:52.760 --> 01:31:57.000
your chin, but all the way up the size of

355
01:31:57.119 --> 01:32:03.800
your face to your ears, the hole of your jaw,

356
01:32:06.439 --> 01:32:13.560
feeling more relaxed.

357
01:32:16.960 --> 01:32:17.680
And calm.

358
01:32:25.920 --> 01:32:34.960
Focusing on your neck, the front of your neck, and

359
01:32:35.079 --> 01:32:48.079
your throat relaxing and loose and calm. The sides of

360
01:32:48.199 --> 01:32:57.119
your neck, right the left side of your neck relax

361
01:32:57.640 --> 01:33:12.880
and lease and calm. And now the back of your neck,

362
01:33:16.199 --> 01:33:26.159
focusing on the back of your neck, letting go of

363
01:33:26.399 --> 01:33:33.279
any tension that may have been there before, and enjoying

364
01:33:33.640 --> 01:33:46.520
that sense of increasing comfort and release that you can

365
01:33:46.680 --> 01:33:58.159
experience in the back of your neck. Moving down your back,

366
01:34:00.640 --> 01:34:05.359
and moving either side of your spine right from the

367
01:34:05.479 --> 01:34:10.800
top of your back all the way down to the

368
01:34:10.920 --> 01:34:28.399
bottom of your back down to your lower back. As

369
01:34:28.479 --> 01:34:35.880
you move up and down your spine, you can feel

370
01:34:36.039 --> 01:34:43.760
the muscles either side of your spine relaxing even more,

371
01:34:51.279 --> 01:34:58.000
and as those muscles relax, that sense of comfort starts

372
01:34:58.119 --> 01:35:08.239
to spread outwards from your spine into both sides of

373
01:35:08.319 --> 01:35:15.439
your back, the top of your back, the middle end

374
01:35:15.479 --> 01:35:24.960
your lower back, and as you scan gently and slowly

375
01:35:26.199 --> 01:35:31.439
up and down your back, there's the muscles in the

376
01:35:31.600 --> 01:35:41.399
top of your back relax and become looser. The muscles

377
01:35:41.560 --> 01:35:47.199
in the middle of your back also seem to just

378
01:35:47.640 --> 01:36:02.079
almost divide from each other, separating and almost melting. And

379
01:36:02.359 --> 01:36:08.399
in your lower back there seems to be an extra

380
01:36:08.640 --> 01:36:24.760
special feeling of comfort. The spreads into your hips. Sit

381
01:36:24.880 --> 01:36:32.960
down your lower back, into your hips, into the area

382
01:36:33.079 --> 01:36:41.600
where your cosix are, and into your buttocks, and all

383
01:36:41.640 --> 01:36:50.880
these muscles that spread in your lower back into your

384
01:36:51.000 --> 01:37:04.239
hip area start to melt, start to reading, let go,

385
01:37:10.960 --> 01:37:15.760
and you know where about to focus on your shoulders.

386
01:37:17.520 --> 01:37:24.520
Your back and your spine will continue to let go,

387
01:37:27.600 --> 01:37:43.199
continue to relax so calmly, and as you focus on

388
01:37:43.359 --> 01:37:56.239
your shoulders, you may notice they're already feeling really loose,

389
01:38:01.119 --> 01:38:02.800
they already.

390
01:38:05.159 --> 01:38:11.760
Feeding calm.

391
01:38:17.800 --> 01:38:30.479
And fear. Those muscles then move from your neck into

392
01:38:30.560 --> 01:38:55.880
your shoulders. Feel so soft and gentle, so smooth and calm,

393
01:39:07.319 --> 01:39:19.880
and the feeling in your shoulders seems to spread deep

394
01:39:20.159 --> 01:39:29.880
into your shoulders, a sense of relaxation, not just traveling

395
01:39:30.399 --> 01:39:47.640
deeply into your muscles, but also relaxing the bones and

396
01:39:47.920 --> 01:39:56.159
moving all the way to underneath your arms, relaxing the

397
01:39:56.359 --> 01:40:01.640
whole area between the tops of your shoulders and underneath

398
01:40:01.720 --> 01:40:20.760
your arms healing. You feel so relaxed and comfortable in

399
01:40:20.920 --> 01:40:26.640
your shoulders, which sense that.

400
01:40:28.920 --> 01:40:30.920
Deep healing.

401
01:40:33.920 --> 01:40:51.399
Message into your arms. You may feel almost as if

402
01:40:51.520 --> 01:40:58.000
your arms are not even there, because they're so relaxed,

403
01:41:01.199 --> 01:41:47.439
so deeply relaxed, so so calm, So this the feelings

404
01:41:47.720 --> 01:42:02.960
spread in all way down your arms to elbows, including

405
01:42:04.680 --> 01:42:31.760
your elbows, circumfort spreads away into rests, your forearments, and

406
01:42:31.960 --> 01:42:55.319
your wrists so heavy. Yet at the same time sunlight

407
01:42:58.560 --> 01:43:28.319
and gentle. See now.

408
01:43:31.520 --> 01:43:32.520
You had.

409
01:44:01.479 --> 01:44:31.039
So peaceful in your hands, with a sense of real pace.

410
01:44:42.840 --> 01:44:56.479
It just seems to feel so familiar when your hands

411
01:44:56.920 --> 01:47:04.159
relax deeply things things, sids you think it's hips. Moving

412
01:47:04.520 --> 01:47:36.119
your attention from your body so comfortable, moving your focus.

413
01:47:37.479 --> 01:49:52.359
To legs, in your thighs, knees, so relaxed, a cough,

414
01:49:52.680 --> 01:49:56.399
musculs and just shas.

415
01:50:47.159 --> 01:51:50.199
Using the leading to.

416
01:52:00.239 --> 01:52:29.359
The faathing in your feats. So peaceful, sircolm, so peaceful, sircolm,

417
01:52:59.359 --> 01:53:10.079
sir peaceful cyclm so.

418
01:53:12.039 --> 01:53:13.680
Peace fall.

419
01:53:22.119 --> 01:53:47.399
RelA sin peace fall cyclm. Love that deep relaxation, to

420
01:53:47.640 --> 01:54:20.880
spread your chest, storm, RelA, let it go everything. So

421
01:54:20.920 --> 01:54:27.279
I'm gonna start counting down now from twenty down to one.

422
01:54:33.199 --> 01:54:36.439
You can imagine in a way it's like just walking

423
01:54:36.560 --> 01:54:42.399
down some steps and each step or twenty steps, and

424
01:54:42.479 --> 01:54:52.840
each step represents a level of comfort. Each step represents

425
01:54:55.479 --> 01:55:07.920
a deepening of that comfort, and the fervies you walk

426
01:55:08.039 --> 01:55:13.720
down those steps that deeper and more relaxed you feel.

427
01:55:20.439 --> 01:57:56.079
So starting with number twenty twenty, nineteen, eight, seventeen, sixteen.

428
01:58:22.680 --> 01:59:11.000
Seasi fift.

429
01:59:53.840 --> 02:10:13.119
Fourhhhhhhhh fur snity two nous eight s six d u five.

430
02:11:21.680 --> 02:14:06.319
Four hussi.

431
02:16:00.119 --> 02:16:00.760
And now.

432
02:16:05.119 --> 02:16:17.760
As you focus on your eyes, we're gonna count down

433
02:16:18.159 --> 02:16:29.319
from ten down to one, focusing just on your eyes,

434
02:16:33.079 --> 02:16:41.559
your eyelids, the muscles around your eyes, your eye walls themselves,

435
02:16:43.079 --> 02:17:00.239
a whole area that makes up your eye. As we

436
02:17:00.520 --> 02:17:08.719
count down from ten down to one, whilst focus in

437
02:17:09.000 --> 02:17:23.680
on your eyes, you will become twice is relaxed with

438
02:17:24.120 --> 02:17:36.920
each number counting down that you may find the what

439
02:17:37.159 --> 02:17:43.360
you want to do is just drift off to sleep.

440
02:17:46.319 --> 02:17:52.920
And if that's what you want, then just allow yourself

441
02:17:53.079 --> 02:18:07.440
to do that. Now, focus in on your eyes, I'm

442
02:18:07.479 --> 02:18:13.040
going to begin counting down from ten down to one

443
02:18:17.239 --> 02:18:53.479
right now ten nine.

444
02:19:27.520 --> 02:24:50.520
Eight seven four three.

445
02:26:02.200 --> 02:27:24.319
Us one.

446
02:27:30.680 --> 02:27:47.360
So counting down from ten to one ten nine eight

447
02:27:50.159 --> 02:28:15.000
seven six five four three two one. And maybe that

448
02:28:15.200 --> 02:28:19.280
was a bit too quick in order to relax. Maybe

449
02:28:19.319 --> 02:28:23.639
it's a bit too fast for you to notice the

450
02:28:24.959 --> 02:28:31.760
calming of your body, maybe even a little bit of

451
02:28:31.879 --> 02:28:35.799
pressure there, like you're counting down from ten to one.

452
02:28:35.920 --> 02:28:39.319
Would you expect me to do man, expect me to

453
02:28:39.319 --> 02:28:43.319
just to go with floppy just because you're counting down.

454
02:28:48.920 --> 02:28:52.200
We could try it again, but this time I'll go

455
02:28:52.280 --> 02:28:59.319
a bit slower this time. Did you focus on the

456
02:28:59.440 --> 02:29:06.760
whole body before we focus on your legs? Just notice

457
02:29:08.360 --> 02:29:21.120
how your body does start to feel more relaxed with

458
02:29:22.399 --> 02:29:46.399
every number that I count down ten nine eight seven

459
02:29:55.559 --> 02:30:23.280
six five four three.

460
02:30:57.680 --> 02:30:57.879
One.

461
02:31:09.239 --> 02:31:14.959
And just notice how how you feel generally, how your

462
02:31:14.959 --> 02:31:29.840
body feels. It's not necessarily even about counting down from

463
02:31:29.920 --> 02:31:37.600
ten to one. It's that space that you have, that

464
02:31:40.200 --> 02:32:01.120
space between being active physically or mentally to just sitting

465
02:32:01.360 --> 02:32:05.920
or lying down and just being there not doing anything,

466
02:32:06.120 --> 02:32:12.719
not saying anything, or needing to think about anything. So

467
02:32:13.440 --> 02:32:16.440
it opens up a space, you know, a bit of

468
02:32:16.520 --> 02:32:27.479
a space a gap. And the more I came down

469
02:32:27.520 --> 02:32:34.920
from ten to one, the bigger that gap becomes. So

470
02:32:35.040 --> 02:32:47.440
there's that gap of calmness, of comfort, relaxation. It's a

471
02:32:47.600 --> 02:33:01.600
nice feeling, and it moves those stresses or discomforts physically

472
02:33:01.799 --> 02:33:13.920
or emotionally, moves them away. Allows you.

473
02:33:16.639 --> 02:33:17.159
To just.

474
02:33:20.159 --> 02:33:26.200
Slow down. So ione to count a game from ten

475
02:33:26.319 --> 02:33:34.680
down to one and notice that gap widening, the gap,

476
02:33:36.479 --> 02:33:41.079
And as it widens, it's almost like the stress and

477
02:33:41.200 --> 02:33:58.799
attention falls into the gap and gives you that distance,

478
02:34:00.799 --> 02:34:01.600
that space.

479
02:34:03.959 --> 02:34:09.399
Now ten.

480
02:34:13.799 --> 02:36:10.760
Nine, eight, seven, six, five, four three one. Now, how

481
02:36:10.879 --> 02:36:14.639
does your body feel.

482
02:36:16.600 --> 02:36:16.799
Now?

483
02:36:29.479 --> 02:36:42.120
Can you notice that? Do you feeling calmer, the feeling

484
02:36:44.520 --> 02:37:11.879
more relaxed as we now focus on your legs, just

485
02:37:12.079 --> 02:37:33.440
your legs. We're just gonna start with focusing on your thighs.

486
02:37:48.239 --> 02:37:52.239
Of course, it's not the most exciting thing to be

487
02:37:52.319 --> 02:37:59.520
doing because I'm sure like most of your body is

488
02:37:59.639 --> 02:38:11.959
not not going on right now. Just focusing on the

489
02:38:12.120 --> 02:38:18.159
whole of your thighs, the tops of your thighs, the

490
02:38:18.479 --> 02:38:25.120
sides of your fires, the bottoms of your thighs, your

491
02:38:25.239 --> 02:38:30.520
outer thighs, and your inner thighs. Basically the whole of

492
02:38:30.600 --> 02:38:38.399
your thigh that leads into your hip and it goes

493
02:38:39.440 --> 02:38:49.520
down to your knee joint. Now this is a big area,

494
02:38:54.040 --> 02:38:58.959
it's a very heavy area. It's very strong. Probably the

495
02:38:59.079 --> 02:39:13.760
strongest muscles in your body are in your thighs. But

496
02:39:13.840 --> 02:39:22.239
I don't think we perhaps give enough attention to our thighs.

497
02:39:28.200 --> 02:39:38.959
Perhaps we don't acknowledge how important our thighs are to

498
02:39:39.120 --> 02:39:59.719
our lives, how much they actually do for us all

499
02:40:00.079 --> 02:40:10.280
our lives. And it may seem to sound really weird,

500
02:40:10.399 --> 02:40:18.760
but I think that all of our body parts, especially

501
02:40:18.879 --> 02:40:26.559
our thighs, needs some TLC, a bit of love shown,

502
02:40:27.520 --> 02:40:45.760
a bit of acknowledgement, thank you, gratitude for what our

503
02:40:45.879 --> 02:40:55.200
thighs do for us. And I know this may sound

504
02:40:55.280 --> 02:41:01.639
a bit strange. Maybe you think, why am I. Surely

505
02:41:01.719 --> 02:41:04.520
I should be out in the garden hugging a tree

506
02:41:04.719 --> 02:41:12.840
or something. Well, it's hard to set a microphone up

507
02:41:12.879 --> 02:41:16.200
on a tree. That's why I'm doing this indoors. Otherwise

508
02:41:16.239 --> 02:41:19.840
I would be outside hugging a tree. I can't see

509
02:41:19.879 --> 02:41:28.520
the television from the tree. If you move down to

510
02:41:28.559 --> 02:41:38.200
your knees, we gain such an important part, and I

511
02:41:38.319 --> 02:41:45.159
think we don't necessarily I'll speak for myself here I

512
02:41:45.239 --> 02:41:50.360
don't necessarily appreciate all that my needs do for me

513
02:41:51.639 --> 02:41:56.799
until I have a problem with my knee. It's occasionally,

514
02:41:56.879 --> 02:42:02.040
if I ever maybe i'll bash it it's aching for

515
02:42:02.200 --> 02:42:08.920
some reason. It's then that I realize how much it does.

516
02:42:10.559 --> 02:42:13.799
You know, the benefit of being able to use my

517
02:42:14.079 --> 02:42:23.760
legs without any kind of physical discomfort is a beautiful

518
02:42:23.799 --> 02:42:33.040
thing that's possibly not appreciated until it's temporarily removed. You

519
02:42:33.120 --> 02:42:40.000
know that's comfort. But as you focus on your knees,

520
02:42:42.159 --> 02:42:47.799
regardless of how your knees feel, you can have that

521
02:42:48.079 --> 02:42:54.239
sense of gratitude and love to your knees for all

522
02:42:54.360 --> 02:43:06.559
that they do for you. And you can still have

523
02:43:06.719 --> 02:43:10.879
that attention on your thighs and maybe notice how your

524
02:43:11.000 --> 02:43:22.879
thighs feel. Maybe you've noticed that they are relaxing more

525
02:43:24.680 --> 02:43:36.239
deeply as you focus now on the bottoms of your legs,

526
02:43:36.760 --> 02:43:42.520
your shins and your calf muscles, the bones between your

527
02:43:43.479 --> 02:43:49.159
knees and your feet incorporate, and of course, your ankles

528
02:43:51.479 --> 02:44:02.559
so important. You know, anyone that's had the slightest spray

529
02:44:02.719 --> 02:44:10.399
of an ankle knows how much we take our ankles

530
02:44:10.520 --> 02:44:18.680
for granted. And it's kind of strange in a way.

531
02:44:18.760 --> 02:44:24.360
When you think that, you know, logically, our wrists are

532
02:44:24.399 --> 02:44:28.479
a lot thinner than the rest of our arms, which

533
02:44:28.600 --> 02:44:31.799
is okay, it doesn't I can't see any problem with

534
02:44:31.879 --> 02:44:37.280
that because we're just picking stuff up by our ankles

535
02:44:39.079 --> 02:44:49.040
so much thinner than the rest of our legs, and

536
02:44:49.159 --> 02:44:53.680
from a physics perspective or logical even it doesn't really

537
02:44:53.760 --> 02:45:01.000
make sense that all this weight would ultimately be resting

538
02:45:02.040 --> 02:45:12.040
on your ankles then leading to your feet. That thin area,

539
02:45:13.520 --> 02:45:23.120
thin bone. Yeah, it does so much great work. Supports us,

540
02:45:23.200 --> 02:45:36.120
supports our body for a lifetime, helps us to balance, helps.

541
02:45:35.879 --> 02:45:36.200
You to.

542
02:45:40.200 --> 02:45:49.399
Get around and be mobile. And there's the calf muscles.

543
02:45:49.440 --> 02:45:57.079
Of course, when I was younger, I couldn't see the

544
02:45:57.159 --> 02:46:03.440
pointing calf muscles. Didn't seem to do anything. Okay, if

545
02:46:03.479 --> 02:46:07.079
I walked around on tiptoes, then my calf muscles get

546
02:46:07.159 --> 02:46:10.840
some work. But of course that's not true. The calf

547
02:46:10.959 --> 02:46:20.600
muscles are being used whenever we use our legs and

548
02:46:20.760 --> 02:46:33.280
your shins there to protect your lower legs, shaped in

549
02:46:33.360 --> 02:46:45.920
a way almost as a protector for the bone, leading

550
02:46:47.280 --> 02:46:57.680
of course to your ankles and your feet. But we're

551
02:46:57.719 --> 02:46:59.559
not going to focus on your feet. We're just going

552
02:46:59.639 --> 02:47:06.040
to focus on the legs. I realize, and now that

553
02:47:06.200 --> 02:47:10.600
I've mentioned your feet, you'll probably focus on them anyway,

554
02:47:11.120 --> 02:47:13.680
So maybe I should focus on your feet a little bit.

555
02:47:17.719 --> 02:47:22.159
You can have them in your awareness the same as

556
02:47:22.239 --> 02:47:26.600
you have your thighs in your awareness. Even though we

557
02:47:26.719 --> 02:47:30.680
haven't been focusing on your thighs for a few minutes,

558
02:47:32.440 --> 02:47:43.239
I've been focusing on your ankles, there's still that sensation

559
02:47:43.559 --> 02:47:58.879
of comfort in your thighs and this that movement of

560
02:47:59.239 --> 02:48:08.639
energy because the thighs hold lots of different sensations. Of course,

561
02:48:08.719 --> 02:48:13.479
there's the muscles, the big straw muscles that we have

562
02:48:13.680 --> 02:48:27.040
in our thighs, but the skin on the outside of

563
02:48:27.120 --> 02:48:32.440
the thighs, as in the outside of all of our body,

564
02:48:33.239 --> 02:48:44.799
can be very sensitive, sensitive to the touch, sensitive to temperature,

565
02:48:51.360 --> 02:48:58.879
and inside your thighs the bones, there's the muscle, there's

566
02:48:58.920 --> 02:49:04.040
the blood, vessels, the archrees to all this stuff that's

567
02:49:04.280 --> 02:49:13.120
inside your thighs. I guess sometimes it'd be nice if

568
02:49:13.120 --> 02:49:17.959
you could actually put your fingers inside your thighs and

569
02:49:18.079 --> 02:49:23.840
a message, so you can message on the outside, of course,

570
02:49:24.680 --> 02:49:26.959
but to be able to get deep into the muscles

571
02:49:27.840 --> 02:49:31.799
and to be able to just message inside your thighs.

572
02:49:32.639 --> 02:49:41.120
Message in the bones of your leg message in all

573
02:49:41.159 --> 02:49:51.680
the veins, and just gently heaving your thighs and you

574
02:49:51.799 --> 02:49:58.920
can move down message and inside your knees. Just message

575
02:49:58.959 --> 02:50:05.920
in those bones, but with healing fingertips, spreading that healing

576
02:50:06.159 --> 02:50:16.680
energy deep into the joints of your knees. Of course,

577
02:50:16.760 --> 02:50:21.440
there's the back of your knee and the inside crease

578
02:50:22.440 --> 02:50:29.399
where your knee is. It's a very sensitive area. Very

579
02:50:30.079 --> 02:50:33.920
it feels very nice when you stroke it. That might

580
02:50:34.000 --> 02:50:38.159
be because it's an area that's not really touched very often.

581
02:50:40.200 --> 02:50:47.040
It's almost like a hidden part, that crease in your legs.

582
02:50:47.159 --> 02:50:54.479
It's almost like a part that has a sensitivity, which

583
02:50:54.559 --> 02:51:05.000
is a little bit different. Of course, it's protected by

584
02:51:05.040 --> 02:51:16.479
your legs. So you can imagine putting your fingers into

585
02:51:16.559 --> 02:51:27.000
that crease in your legs, folding between your legs, you

586
02:51:27.079 --> 02:51:32.799
can just message with your fingertips. Imagine your fingertips going inside,

587
02:51:34.520 --> 02:51:43.079
message in the muscle or tissue you can cause field

588
02:51:43.159 --> 02:51:56.840
the bones of your knees, heading through your fingertips, and

589
02:51:56.920 --> 02:52:02.520
then as you go down to your calf muscles, and

590
02:52:02.680 --> 02:52:05.360
that's a part I'd like to be able to really

591
02:52:06.239 --> 02:52:12.559
put my fingertips deep inside my calf muscles, massage in

592
02:52:13.000 --> 02:52:18.559
every single tissue of that muscle.

593
02:52:19.719 --> 02:52:28.319
Healing every part, and then doing.

594
02:52:28.200 --> 02:52:35.680
The same for my shins, massage in and generally stroking

595
02:52:35.840 --> 02:52:42.200
the bones, generally stroking them, healing in a loving way,

596
02:52:43.520 --> 02:52:49.920
because they deserve to be treated. There's the precious bones

597
02:52:49.959 --> 02:52:54.639
that they are, because our legs are so precious, as

598
02:52:54.680 --> 02:52:59.360
in all the other parts of our body, the more

599
02:52:59.440 --> 02:53:13.760
precious any tune on the planet. When you start to

600
02:53:15.319 --> 02:53:26.319
think about your legs in this way, it can change

601
02:53:26.479 --> 02:53:35.959
your perspective. It might sound a bit a bit silly

602
02:53:36.120 --> 02:53:41.719
to start with the idea of having love for your legs,

603
02:53:43.159 --> 02:53:50.879
showing appreciation for your thighs, wanting to be able to

604
02:53:51.600 --> 02:53:59.639
put your hands in your thighs, massage the muscles and

605
02:53:59.719 --> 02:54:05.680
the and to get your fingers deep in there and

606
02:54:05.799 --> 02:54:14.520
releasing all tension, just to show how much you care

607
02:54:17.799 --> 02:54:22.959
about your legs, how much you care for what your

608
02:54:23.040 --> 02:54:32.719
legs do for you regularly, your knees, your calves, your ankles,

609
02:54:37.000 --> 02:54:44.600
the strength of your ankles, considering how thin they are

610
02:54:44.879 --> 02:54:52.600
compared to the rest of your legs, especially your thighs. Yeah,

611
02:54:52.680 --> 02:55:04.799
this so strong, so flexible, absolutely amazing things. Your ankles

612
02:55:05.120 --> 02:55:14.200
are truly a gift because of what they do for you,

613
02:55:19.680 --> 02:55:26.639
supporting all that weight, regardless of how what weight you are,

614
02:55:27.840 --> 02:55:32.319
even if you only eat eight stone, there's still a

615
02:55:32.440 --> 02:55:39.319
lot of weight for these little ankles, how a lot

616
02:55:39.559 --> 02:55:49.479
heavier than eight stone double down. Yet my ankles support

617
02:55:49.559 --> 02:55:56.959
my body all the time, or they do give off

618
02:55:57.000 --> 02:56:02.399
a sigh of relief when I sit down. That's that

619
02:56:02.559 --> 02:56:12.399
my whole legs to my feet feels go. My toes clap,

620
02:56:13.639 --> 02:56:42.040
they're so happy. Your legs really are amazing. And I

621
02:56:42.040 --> 02:56:45.719
don't know that talking about talking about your legs is

622
02:56:45.799 --> 02:56:52.440
probably possibly among the most most boring things I've ever

623
02:56:53.120 --> 02:57:01.760
heard anyone say. Possibly boring or not, everything I said

624
02:57:01.920 --> 02:57:18.559
is true. Your legs are amazing. Your legs deserve not

625
02:57:18.959 --> 02:57:37.399
just respect, They deserve to relax deeply. They deserve to

626
02:57:37.559 --> 02:57:42.799
take some time out of the day to just let

627
02:57:43.000 --> 02:58:18.920
go completely. Your legs really can relax. And because the

628
02:58:19.079 --> 02:58:23.520
legs are so such a most you know, very important

629
02:58:24.239 --> 02:58:28.760
part of your body. When you relax your legs, the

630
02:58:28.879 --> 02:58:40.079
rest of your body also naturally follows in that journey

631
02:58:40.200 --> 02:58:52.479
of comfort. Like I feel in my hips. My hips

632
02:58:52.559 --> 02:58:59.440
feel really loose, and also my lower back as well.

633
02:59:01.479 --> 02:59:07.239
My lower back really feels it feels stretched, even though

634
02:59:07.239 --> 02:59:10.879
I'm just sitting in a chair and there's no stretching

635
02:59:13.600 --> 02:59:16.760
as far as I'm aware that I'm doing. It's almost

636
02:59:16.799 --> 02:59:20.600
as if the muscles are just relaxed so much that

637
02:59:20.719 --> 02:59:27.799
there is a natural stretch as the tension has reduced

638
02:59:29.200 --> 02:59:47.799
a lot. And I'm now going to count down from

639
02:59:48.440 --> 02:59:57.520
ten down to one, and you can continue to feel

640
02:59:59.280 --> 03:00:23.520
wonderfully next ten nine, eight, seven, six, five.

641
03:00:27.879 --> 03:00:32.079
Four three.

642
03:00:35.840 --> 03:00:56.600
Two one. Relax. So I'm just going to count down

643
03:00:58.159 --> 03:01:02.840
for five down to one, and as a countdown, if

644
03:01:02.879 --> 03:01:09.920
you just focus on the numbers, just the numbers counting down,

645
03:01:11.000 --> 03:01:14.959
and notice how you feel.

646
03:01:17.239 --> 03:01:18.440
In this moment.

647
03:01:19.879 --> 03:01:24.239
As you hear the numbers counting down, knowing that those

648
03:01:24.399 --> 03:01:37.479
numbers counting down represent you feeling calmer, not just in

649
03:01:37.559 --> 03:01:45.879
your body, but also relax in your mind. Just notice

650
03:01:45.959 --> 03:01:52.000
how you feel. There's nothing to do, there's nothing to say,

651
03:01:52.680 --> 03:02:09.719
there's nothing to think about, starting with number five, four

652
03:02:19.239 --> 03:02:30.479
three two.

653
03:02:36.319 --> 03:02:36.559
One.

654
03:02:46.159 --> 03:02:58.399
As you notice the gradual letting go of the tension

655
03:02:58.639 --> 03:03:05.760
in your body, you may also begin to notice and

656
03:03:05.959 --> 03:03:14.920
be aware of how your mind is starting to slow down.

657
03:03:17.440 --> 03:03:19.719
This is just a natural thing.

658
03:03:20.200 --> 03:03:20.879
That happens.

659
03:03:23.479 --> 03:03:28.680
It's not really a special procedure. It's just natural because

660
03:03:28.760 --> 03:03:34.639
as your body relaxes, your mind also starts to relax,

661
03:03:36.280 --> 03:03:39.920
and the more your mind relaxes, the more your body relaxes.

662
03:03:40.040 --> 03:03:50.440
It's just a continuous circle of relaxation. And there is

663
03:03:50.520 --> 03:03:59.040
that calmness that comes from relative quietness. You know, even

664
03:03:59.440 --> 03:04:06.239
even if there's background sounds either your side online is

665
03:04:06.399 --> 03:04:12.319
still going to be quite calm. You know, you haven't

666
03:04:12.319 --> 03:04:17.280
got the television on, there's no music in the background,

667
03:04:17.360 --> 03:04:20.040
unless you're listening to the recorded with music. Of course,

668
03:04:24.879 --> 03:04:27.079
you're very likely not going to be sitting in a

669
03:04:27.200 --> 03:04:30.319
room with other people. Of course you might be, but

670
03:04:31.600 --> 03:04:34.879
generally it's more ideal if you can do this on

671
03:04:35.000 --> 03:04:46.280
your own, so no distractions, and when you stop thinking

672
03:04:46.360 --> 03:05:03.520
about stuff, relaxation automatically rises. A sense of comfort starts

673
03:05:03.600 --> 03:05:12.360
to grow, and without trying to build it up into

674
03:05:12.479 --> 03:05:24.559
something fantastical or something magical, this is just a natural process,

675
03:05:26.920 --> 03:05:37.600
something that's easy to accomplish. In fact, it's almost you know,

676
03:05:37.760 --> 03:05:44.600
the sense of relaxing completely happens really when you put

677
03:05:44.799 --> 03:05:48.639
no effort into it. It's not something that you can

678
03:05:48.760 --> 03:05:59.920
really force. It's something that happens naturally, and part of

679
03:06:00.799 --> 03:06:11.000
the process of this recording and others is simply two

680
03:06:12.600 --> 03:06:22.959
allow you to take advantage of this space, this time,

681
03:06:26.000 --> 03:06:37.559
to let go, to just be here, to be in

682
03:06:37.840 --> 03:06:53.239
tune with how you feel, yet with the intention of

683
03:06:53.559 --> 03:07:04.639
wanting to relax deeply and maybe even to fall asleep,

684
03:07:05.799 --> 03:07:10.959
depending on what it is that you wish for yourself

685
03:07:12.760 --> 03:07:27.799
in this moment. As we know, relaxing is the majority

686
03:07:29.040 --> 03:07:33.479
of the process of falling asleep. The actual falling asleep

687
03:07:33.559 --> 03:07:40.360
part is the tiny bit at the end. The deeper

688
03:07:41.680 --> 03:08:03.959
relaxed you become, the easier you find yourself drifting. But

689
03:08:04.079 --> 03:08:10.680
you can also if you choose stay focused on my

690
03:08:10.879 --> 03:08:39.799
voice and really enjoy the process, gradually relaxing each muscle

691
03:08:44.399 --> 03:09:05.920
in your body effortlessly and just obs observing the sensation

692
03:09:11.200 --> 03:09:26.920
of letting go completely. This time, I'm going to count

693
03:09:26.959 --> 03:09:37.559
from six down to one. You can notice your mind

694
03:09:40.200 --> 03:09:53.600
calming down more with each number that you hear me say, naturally,

695
03:09:54.680 --> 03:12:36.200
feeling calm and slow, peaceful, six, five, four, three, two, one,

696
03:12:57.360 --> 03:13:10.639
being aware how your mind has slowed right down, sinking

697
03:13:13.280 --> 03:13:33.600
deeply into relaxation. And as you focus on your mind,

698
03:13:33.879 --> 03:13:43.799
it may notice that there are some thoughts still there,

699
03:13:46.399 --> 03:13:55.959
maybe some stubborn thoughts that for some reason perhaps need

700
03:13:56.040 --> 03:13:56.639
your attention.

701
03:14:03.639 --> 03:14:04.920
So what you can do is.

702
03:14:10.479 --> 03:14:18.280
Send love to those thoughts. Sprinkle those thoughts.

703
03:14:22.440 --> 03:14:23.200
With love.

704
03:14:24.719 --> 03:14:28.920
Like little petals from a flower. Just sprinkle it over them,

705
03:14:30.399 --> 03:14:37.520
petals filled with love towards those thoughts, to let those

706
03:14:37.760 --> 03:14:44.159
thoughts know that you're not abandon in them. You just

707
03:14:44.639 --> 03:14:54.719
need them. You require them to just calm down, slow down,

708
03:14:57.040 --> 03:14:58.399
quiet down.

709
03:15:02.000 --> 03:15:02.399
For now.

710
03:15:10.319 --> 03:15:15.319
So as you focus on those remaining thoughts. As we

711
03:15:15.479 --> 03:15:20.719
count down this time from seven down to one. With

712
03:15:20.879 --> 03:15:34.760
each number, just imagine sprinkling those flower petals of love, kindness,

713
03:15:36.360 --> 03:15:48.200
gratitude over those thoughts, which will allow them to just

714
03:15:49.639 --> 03:16:04.639
melt away and relax deeply. With every number, those thoughts

715
03:16:04.760 --> 03:17:40.000
would become more and more relaxed. Starting with number seven, six, five, four, three.

716
03:18:31.200 --> 03:18:31.440
One.

717
03:18:48.120 --> 03:19:05.040
I'll let you now notice how relaxed your feeling in

718
03:19:05.239 --> 03:19:26.799
your body. We're going to focus on your hands, because

719
03:19:26.920 --> 03:19:33.120
the more relaxed your hands are, the more relaxed your

720
03:19:33.239 --> 03:19:55.520
body and mind are. You focus on your hands and

721
03:19:55.680 --> 03:20:05.719
your fingers. There's nothing needed to be done. There's no

722
03:20:06.000 --> 03:20:11.319
clinching the fists or dancing the fingers or anything like that.

723
03:20:18.799 --> 03:20:33.000
It's just noticing and focusing on your hands, noticing how

724
03:20:33.120 --> 03:20:54.280
they feel. Because the more relaxed do your hands feel,

725
03:20:57.799 --> 03:21:06.920
the calmer your mind feel else and more comfort you

726
03:21:07.200 --> 03:21:11.040
feel throughout your body.

727
03:21:19.760 --> 03:21:22.479
May have.

728
03:21:26.520 --> 03:22:05.479
Already noticed you mind is starting to drift, wakes him

729
03:22:09.559 --> 03:22:24.200
just on your hands and fingers, allowing them cheat experience

730
03:22:26.920 --> 03:22:35.120
a real deepening of that relaxation in your hands and fingers,

731
03:22:41.159 --> 03:23:03.520
more and more relaxed with each number from eight down

732
03:23:03.639 --> 03:23:16.440
to one. You can almost feel that healing and relaxing

733
03:23:16.959 --> 03:23:27.840
energy spreading into your hands and fingers, becoming.

734
03:23:31.600 --> 03:23:33.280
E and more.

735
03:23:35.239 --> 03:23:52.040
Relaxing with each number you hear, going down eight down

736
03:23:52.799 --> 03:24:08.840
to one, drifting drifted again starting with.

737
03:24:13.440 --> 03:24:13.479
No.

738
03:24:21.040 --> 03:28:14.719
Eight, seven, four, three, just being here now, nothing to

739
03:28:14.840 --> 03:28:25.319
think about, nothing to do, nothing to say, and everything

740
03:28:25.680 --> 03:28:36.639
just feels calmer. And this is your natural state of being.

741
03:28:40.319 --> 03:28:45.680
This is how you just normally feel when you take

742
03:28:45.760 --> 03:28:54.239
away all of that other stuff that we add, you know,

743
03:28:54.360 --> 03:29:05.680
things like stress and worry in and over thinking, anxiety, tension,

744
03:29:09.959 --> 03:29:16.879
just generally thinking about stuff. We take that away, which

745
03:29:16.959 --> 03:29:17.520
is what we do.

746
03:29:18.319 --> 03:29:25.959
What we're doing now, you're.

747
03:29:25.879 --> 03:29:26.399
Left with.

748
03:29:29.120 --> 03:29:38.120
A real sense of peacefulness which comes to you very quickly,

749
03:29:42.319 --> 03:29:53.200
because ultimately it's just a feeling, a feeling of comfort.

750
03:29:56.760 --> 03:30:01.319
It's almost as if you've gone inside yourself found a

751
03:30:01.520 --> 03:30:15.479
special place where everything is peaceful, a place where you

752
03:30:15.639 --> 03:30:26.159
can film relaxed and your natural sense and comfort, a

753
03:30:26.280 --> 03:30:34.799
place where you can be here, where you can accept

754
03:30:34.879 --> 03:30:40.959
yourself and who you are, the place where you're not

755
03:30:41.200 --> 03:30:51.559
trying to please anybody else, in a place where you

756
03:30:51.760 --> 03:31:01.360
can actually not just love yourself, but in some ways

757
03:31:01.440 --> 03:31:10.559
more importantly, you can like yourself, appreciate who you are.

758
03:31:19.399 --> 03:31:26.000
That sense of gratitude it's in the air around you.

759
03:31:33.680 --> 03:31:41.479
That's also a place where you can actually feel the

760
03:31:41.840 --> 03:31:57.120
healing energy soaking into your body. Healing energy soaking into

761
03:31:57.239 --> 03:32:11.440
your body. That healing energy spreads through your veins, traveling

762
03:32:11.639 --> 03:32:23.799
to each and every single part of your body, and

763
03:32:23.959 --> 03:32:31.000
you start to realize that actually that healing energy, it's

764
03:32:31.079 --> 03:32:37.799
not just entered into your brain, it's become part of

765
03:32:38.319 --> 03:32:49.200
your brain, and that spinal fluid is now mixed with

766
03:32:49.520 --> 03:33:00.760
healing energy, not just allowing you to feel so much

767
03:33:01.000 --> 03:33:15.399
more relaxed and healthy in this moment, but also you

768
03:33:15.559 --> 03:33:23.920
start to realize that actually, what's happening now without a healing,

769
03:33:24.959 --> 03:33:34.559
relaxing energy spreading through your body is actually changing your life.

770
03:33:39.760 --> 03:33:44.879
It's actually changing the way you're going to feel not

771
03:33:45.120 --> 03:33:52.479
just now, but tomorrow and the next day. As your

772
03:33:52.639 --> 03:34:00.680
health improves, not just your physical health, but you'rd mental health.

773
03:34:04.680 --> 03:34:09.840
Things that used to bother you in the past, for

774
03:34:10.000 --> 03:34:16.040
some reason, no longer have the effect that they used

775
03:34:16.079 --> 03:34:30.360
to because something has changed deep within you. Maybe things

776
03:34:30.680 --> 03:34:40.319
that used to cause you to feel anger no longer

777
03:34:40.680 --> 03:34:50.360
have that power to control you the way they seem

778
03:34:50.479 --> 03:34:59.360
to be able to before. As you realize that you're

779
03:34:59.479 --> 03:35:12.159
the one who decides what affects you, you're the one

780
03:35:12.799 --> 03:35:23.200
who decides to feel relaxed and calm when you choose

781
03:35:26.799 --> 03:35:41.280
to enjoy noticing these natural developments of healing continuing to

782
03:35:41.479 --> 03:35:55.840
grow and improve your life day by day, including of course,

783
03:35:55.920 --> 03:36:13.479
your ability to relax so much easier than sleeping. It's

784
03:36:13.520 --> 03:36:23.879
the most natural thing in the world to you, because

785
03:36:24.120 --> 03:36:31.280
falling asleep is something that you've done so many times

786
03:36:33.040 --> 03:36:38.639
in your life, and you know that you were born,

787
03:36:40.159 --> 03:36:46.760
as we all were, with the ability to fall asleep naturally.

788
03:36:51.000 --> 03:37:02.799
We're born with that ability to just drift off into

789
03:37:03.000 --> 03:37:15.879
a deep, healing sleep, even when we're kids, sometimes will

790
03:37:15.959 --> 03:37:20.239
fall asleep when we don't even want to try to

791
03:37:20.319 --> 03:37:24.959
think a stay awake. Maybe it's a birthday in the morning,

792
03:37:25.120 --> 03:37:29.440
or it's Christmas or holiday or something we look forward to.

793
03:37:30.040 --> 03:37:34.079
We don't want to go to sleep. But the more

794
03:37:34.639 --> 03:37:39.559
we want to stay awake, the more we just start

795
03:37:39.639 --> 03:37:48.360
to drift. And the more you fights drifting we try

796
03:37:48.440 --> 03:37:53.520
to stop yourself and drift in asleep, the deeper and

797
03:37:53.799 --> 03:38:05.360
stronger that drifting becomes. Because we're born not just with

798
03:38:05.559 --> 03:38:12.000
the need to relax deeply and to naturally fall asleep,

799
03:38:15.239 --> 03:38:28.559
but it's our birthright, it's part of our DNA. And

800
03:38:28.799 --> 03:38:34.280
sometimes as we get older in life, perhaps at times

801
03:38:35.200 --> 03:38:48.159
we have forgotten that relaxing completely is not only a

802
03:38:48.440 --> 03:39:12.639
wonderfully pleasant experience, it's also really easy. It's very, very

803
03:39:13.200 --> 03:39:18.680
easy to let go, because that's all it is.

804
03:39:18.840 --> 03:39:19.319
It is just.

805
03:39:22.840 --> 03:39:34.280
Deciding to let go. And when you press the play

806
03:39:34.360 --> 03:39:44.600
button on my recordings, you have given permission for my

807
03:39:44.879 --> 03:39:53.000
voice to elect you. When you press that play button,

808
03:39:54.000 --> 03:40:02.399
you have given me permission for my words to effect

809
03:40:04.920 --> 03:40:16.719
you in a positive, only a positive way. Opening up

810
03:40:21.959 --> 03:40:40.200
your mind to useful and healing suggestions that can have

811
03:40:44.719 --> 03:40:52.159
such an amazing effect on how you feel right now,

812
03:40:56.920 --> 03:41:06.760
as well as those changes that continue long after the

813
03:41:06.879 --> 03:41:17.559
recording ends. Those changes within you to continue to flourish

814
03:41:18.399 --> 03:41:33.000
and grow, transforming your life in a positive, beautiful way,

815
03:41:36.079 --> 03:41:43.120
allowing you to move forward in your life in the

816
03:41:43.280 --> 03:42:00.479
direction that you choose for yourself. And this feeling, this

817
03:42:00.799 --> 03:42:16.399
feeling that you can experience a safety, comfort, calmness, just

818
03:42:16.680 --> 03:42:30.280
feels so nice. It's such a healthy place to be,

819
03:42:38.200 --> 03:42:51.959
and that positivity grows within you each and every day.

820
03:42:55.040 --> 03:43:04.840
Moving forward, you're going to find that you're more relaxed

821
03:43:07.200 --> 03:43:19.520
physically and in your mind is more relaxed. And it's

822
03:43:19.600 --> 03:43:25.120
not that you're thinking slower. It's just that your mind

823
03:43:25.239 --> 03:43:37.120
will be less clogged up with unnecessary negativity because from

824
03:43:37.200 --> 03:43:47.479
now on, your mind rejects negativity. From now on, you're

825
03:43:47.559 --> 03:43:58.360
going to start noticing when negativity arises and you can

826
03:43:58.559 --> 03:44:12.479
just say stop, stop, and that negativity will turn around

827
03:44:13.120 --> 03:44:32.479
and leave you alone. Stop and that negativity would disappear.

828
03:44:40.639 --> 03:44:47.120
And as you notice that you feel way more relaxed

829
03:44:48.520 --> 03:45:03.879
than you probably expected, you can now congratulate yourself because

830
03:45:04.079 --> 03:45:10.360
you are the person that has done this. You are

831
03:45:10.440 --> 03:45:15.159
the one that has opened your mind up to the

832
03:45:15.319 --> 03:45:23.360
simple facts that you can feel more relaxed in your

833
03:45:23.440 --> 03:45:33.520
body and in your mind. You've opened your mind up

834
03:45:33.719 --> 03:45:41.799
to the birthright of being able to just fall asleep

835
03:45:42.200 --> 03:45:57.680
easily when you choose. And that's a nice feeling. Don't

836
03:45:57.719 --> 03:46:07.559
you think it feels nice? Doesn't it? To feel calm?

837
03:46:09.200 --> 03:46:13.799
All that healing energy is spreading through your body and

838
03:46:13.959 --> 03:46:29.959
your mind to spend time a special place where negativity

839
03:46:31.479 --> 03:46:44.360
can no longer enter. Negativity is banned. It's bad, it's

840
03:46:44.440 --> 03:46:51.120
not allowed entry. Doesn't it doesn't. This doesn't deserve to

841
03:46:51.200 --> 03:46:59.239
be here. It doesn't belong here. Negativity has no place

842
03:47:00.280 --> 03:47:17.079
in your life, which makes room feel more comfort, more healing,

843
03:47:19.239 --> 03:47:44.600
more relaxation, more peace. It feels nice, doesn't it?

844
03:47:46.440 --> 03:47:50.639
Just let go.

845
03:47:52.559 --> 03:48:12.440
With everything. I'm gonna count down now from twenty down

846
03:48:12.559 --> 03:48:21.879
to one. You can continue to relax. If you choose,

847
03:48:22.360 --> 03:48:35.879
you can drift to sleep. With every number you hear

848
03:48:36.040 --> 03:48:47.600
me say, you can fill twice as relaxed, or if

849
03:48:47.639 --> 03:48:52.040
you choose, you can fill twice sleeping.

850
03:48:58.399 --> 03:48:58.600
Now.

851
03:49:04.000 --> 03:49:57.520
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.

852
03:50:05.319 --> 03:50:07.079
Thirty.

853
03:50:13.079 --> 03:51:53.159
Two, eleven, ten, nine, eight, seven, six, five. Oh, this

854
03:51:53.319 --> 03:52:03.440
is your time to just take a break, your time

855
03:52:03.719 --> 03:52:22.520
to relax, to allow your mind to slow down, to

856
03:52:22.719 --> 03:52:36.520
give yourself a permission to take a break from everything.

857
03:52:41.399 --> 03:52:45.760
En you're the only person that can make that decision.

858
03:52:48.600 --> 03:52:51.319
You're the only person that can actually tell your mind

859
03:52:56.520 --> 03:53:20.600
just relax, to just take some time off so that

860
03:53:20.760 --> 03:53:25.760
you can focus on your body, getting in touch with

861
03:53:26.920 --> 03:53:43.239
how you feel physically, and in the process of this

862
03:53:43.559 --> 03:53:48.479
body scared where you focus on different parts of your body,

863
03:53:54.920 --> 03:54:02.319
those parts that you focus on and observe. Even though

864
03:54:02.520 --> 03:54:10.680
you're not purposely requesting for those parts of your body

865
03:54:10.879 --> 03:54:19.360
to relax, it's kind of expected. You expect when you

866
03:54:19.520 --> 03:54:32.600
listen to my voice to feel more relaxed naturally, because

867
03:54:32.680 --> 03:54:42.479
when you're listening to me, your attention is focused on

868
03:54:42.680 --> 03:54:54.200
my words, and as my words guide you to focus

869
03:54:58.600 --> 03:55:14.479
on those parts of your body, your focus increases, which actually.

870
03:55:17.000 --> 03:55:29.840
Calms your mind. And when your mind calms down.

871
03:55:34.520 --> 03:55:56.559
Your body relaxes. And when your body calms down, your

872
03:55:56.680 --> 03:56:13.559
mind relaxes. And even though we've not really started to

873
03:56:13.719 --> 03:56:26.399
focus on your body, you can already feel that healing

874
03:56:26.680 --> 03:56:41.120
energy spreading through your body, pushing out stress and tension,

875
03:56:45.280 --> 03:56:52.559
healing all the parts of your body, including your skin,

876
03:56:53.719 --> 03:57:00.639
your bones, your blood, all of your walkings inside your body,

877
03:57:02.040 --> 03:57:08.799
all of the muscles, all of the fat, all of everything.

878
03:57:10.680 --> 03:57:16.840
Every hair on your body is filled without healing energy.

879
03:57:24.840 --> 03:57:25.559
And when your.

880
03:57:25.520 --> 03:57:44.719
Brain fills without healing energy, the feeling of comfort relaxation

881
03:57:48.600 --> 03:58:14.120
increases deeply, increases in a way that your mind starts

882
03:58:14.399 --> 03:58:30.559
to feel perhaps bit drowsing because it's not needed, and

883
03:58:30.719 --> 03:58:49.959
it may start to drift if that's what's needed. So

884
03:58:50.040 --> 03:58:54.840
if you're listening to this and what you need is

885
03:58:55.040 --> 03:58:57.840
deep relaxation, that's what you get.

886
03:59:00.079 --> 03:59:01.520
If what you need is.

887
03:59:03.159 --> 03:59:04.840
To fall asleep.

888
03:59:06.120 --> 03:59:15.040
Naturally and easily, that your mind drifts, that's also what

889
03:59:15.120 --> 03:59:28.120
will happen. Because by pressing that play button on the

890
03:59:28.239 --> 03:59:35.520
podcast and listening to me, give permission of your body

891
03:59:35.719 --> 03:59:47.639
and your mind. In fact, you give the command to

892
03:59:47.760 --> 03:59:58.719
your body and your mind to relax deeply and to

893
03:59:58.920 --> 04:00:04.680
drift after sleep, if that's what you want.

894
04:00:07.879 --> 04:00:08.520
Or need.

895
04:00:15.879 --> 04:00:21.639
Them. As I focus on the different parts of your body,

896
04:00:26.600 --> 04:00:35.440
you may start to just drift. And then you come

897
04:00:35.520 --> 04:00:40.799
back again and you hear me talking and I'm focusing

898
04:00:40.959 --> 04:00:51.799
on a different part of your body, you may find

899
04:00:51.959 --> 04:01:01.600
yourself drifting. Bele to realize you're drifting until you're stop drifting.

900
04:01:03.879 --> 04:01:10.440
D're a laugh again to my voice. Focusing on a

901
04:01:10.639 --> 04:01:16.079
different part of your body starts to relax your depat

902
04:01:20.399 --> 04:01:28.840
because that drifting, it's basically here already in the sleep zone.

903
04:01:35.360 --> 04:01:40.559
And the more you drift, the longer you drift, the

904
04:01:40.719 --> 04:01:56.040
longer you drift. Eventually, that drifting continues into sleep, and

905
04:01:56.200 --> 04:02:00.840
that's the last you remember. To be a wake up

906
04:02:05.319 --> 04:02:10.399
in your own time. When you experience the right amount

907
04:02:10.520 --> 04:02:12.520
of sleep, fear.

908
04:02:16.159 --> 04:02:17.120
Because when you do.

909
04:02:19.000 --> 04:02:29.959
And if you do fall asleep, it's extremely pleasant. So relaxing,

910
04:02:33.040 --> 04:02:53.239
so deep he sleep, I feel so nice to relax

911
04:02:53.559 --> 04:03:03.000
into your own body and mind. If you feel that

912
04:03:04.280 --> 04:03:17.879
he the image is spreading through it, relaxing us so deeply, relaxing,

913
04:03:18.200 --> 04:03:44.840
use so deeply. Start to focus on your eyes, moving down.

914
04:03:47.559 --> 04:03:57.200
To your jaw, down to.

915
04:04:05.280 --> 04:05:27.520
You shoulders, fas chest st spine, your hips, your legs, faint,

916
04:05:36.319 --> 04:06:11.799
your sides, spy, then grimeside your body. Feeling you up. Now,

917
04:06:15.200 --> 04:06:25.120
let's focus again on parts of your body, Kay, focusing

918
04:06:25.280 --> 04:06:36.280
this time on your forehead. Now on your mouth, your lips,

919
04:06:38.280 --> 04:06:58.200
your tongue, the whole of your mouth. Focusing on your fingers.

920
04:07:03.600 --> 04:07:07.920
Maybe you could move your fingers a little bit as

921
04:07:08.120 --> 04:07:23.559
you can focus on each one individually, both hands, and

922
04:07:23.719 --> 04:07:26.559
even though it should focus on both of your hands,

923
04:07:27.520 --> 04:07:37.479
now they almost seem to just melt into one. Where

924
04:07:37.559 --> 04:07:45.680
is your right hand starting left hand, and almost as

925
04:07:45.719 --> 04:08:03.040
if just mixed together. Now focusing on your knees, just

926
04:08:03.520 --> 04:08:25.319
like to say, how your knees help now, focusing your

927
04:08:25.440 --> 04:08:40.520
helpers you, like I said by Fowers, just absurd the

928
04:08:40.760 --> 04:09:27.120
feeling of your helpers. You say, I'm sad a er

929
04:09:27.239 --> 04:10:25.159
chang s ECUs it's a cup of sex sections. Excus

930
04:11:25.079 --> 04:11:50.319
I to say, now your ties, if you faint, you tis.

931
04:11:52.559 --> 04:11:52.879
Fail.

932
04:11:57.040 --> 04:12:54.639
Now not too sent how you insil body feels noticing

933
04:13:01.760 --> 04:13:48.040
your mind feels now letting go, lett him go, letting

934
04:13:49.079 --> 04:14:37.440
go everything, letting go, letting go, letting go everything everything.

935
04:14:43.719 --> 04:14:47.440
I'm going to start now, and i'd like you just,

936
04:14:47.600 --> 04:14:53.200
first of all, just to see yourself lying down on

937
04:14:53.360 --> 04:14:59.479
that message table, lying on your front. Your head is supported,

938
04:15:00.280 --> 04:15:08.920
arms are supported, and you feel comfortable and breathing is

939
04:15:09.360 --> 04:15:18.520
really easy, and you feel you feel confident in how

940
04:15:18.600 --> 04:15:21.079
you look as well. So there's none of that issue

941
04:15:21.319 --> 04:15:28.719
of body problems or shyness. Because I'm a professional and

942
04:15:30.559 --> 04:15:35.520
this is a therapy session. So none of that stuff

943
04:15:35.719 --> 04:15:45.399
matters on whatsoever. This is about you. This is about

944
04:15:45.799 --> 04:15:53.920
how you feel and how you can enjoy that sense

945
04:15:54.040 --> 04:16:00.120
of comfort and relaxation that comes from letting go and

946
04:16:00.239 --> 04:16:08.399
allowing my hands and my fingers to relax you by

947
04:16:08.559 --> 04:16:17.159
messaging your body. So I want to start off just

948
04:16:17.280 --> 04:16:22.040
by placing my hands on the back of your head,

949
04:16:23.479 --> 04:16:28.799
just gently, just so you can feel my hands feel

950
04:16:28.959 --> 04:16:35.680
like really on you. So you can maybe feel the

951
04:16:35.760 --> 04:16:37.959
warmth of my hands on the back of your head.

952
04:16:41.639 --> 04:16:45.159
With my hands to the side of your head, not pressing,

953
04:16:45.280 --> 04:16:51.600
but just holding there very gently, maybe over your ears,

954
04:16:52.200 --> 04:16:55.159
and a little bit on your face, just so you

955
04:16:55.239 --> 04:17:01.680
can feel my hands so you can become accustomed.

956
04:17:02.719 --> 04:17:03.120
To them.

957
04:17:11.760 --> 04:17:13.719
And now I put my hands on the back of

958
04:17:13.840 --> 04:17:21.319
your head again and gently let them slide down onto

959
04:17:21.360 --> 04:17:31.200
the back of your neck. You can feel my hands

960
04:17:38.079 --> 04:17:41.000
gently stroking the back of your neck to start with,

961
04:17:45.639 --> 04:17:49.399
just so you can get used to the the feeling

962
04:17:49.600 --> 04:17:57.120
of my hands on your skin, get accustomed to realize

963
04:17:57.200 --> 04:18:07.879
that you're safe and so good. It's all fine. And

964
04:18:07.920 --> 04:18:12.040
I'm going to start gently massaging the muscles in the

965
04:18:12.120 --> 04:18:28.000
back of your neck with both hands and This is

966
04:18:28.040 --> 04:18:34.319
a very trusting situation really, because our necks are so

967
04:18:34.639 --> 04:18:39.639
fragile and to have someone have their hands around your

968
04:18:39.760 --> 04:18:44.680
neck in that way can sometimes be problematic for people,

969
04:18:45.920 --> 04:18:50.360
which is why messages are quite good, because it allows

970
04:18:50.440 --> 04:19:00.399
you to relax and to get in touch with trust,

971
04:19:04.639 --> 04:19:17.239
to feel peaceful and calm. There's a message the sides

972
04:19:17.319 --> 04:19:25.360
of your neck, gently moving from the bottom of your neck.

973
04:19:27.079 --> 04:19:29.600
It would be sort of near where your shoulders start,

974
04:19:29.639 --> 04:19:36.760
I guess, all the way up to your jaw, your ears,

975
04:19:37.159 --> 04:19:42.920
kind of area the side of your neck. Of course,

976
04:19:42.959 --> 04:19:45.440
it's a lot longer than the front of your neck.

977
04:19:58.440 --> 04:20:05.559
And messaging the the back of your neck, especially that

978
04:20:05.760 --> 04:20:15.200
area where perhaps we hold tension, and there's that area's message.

979
04:20:15.559 --> 04:20:19.639
You can actually feel a sense of release in the

980
04:20:19.719 --> 04:20:27.600
back of your neck, and maybe you can breathe it

981
04:20:27.719 --> 04:20:33.680
out as well. Notice how it feels. Notice how you feel.

982
04:20:43.559 --> 04:20:47.159
They're moving down to that area between your neck and

983
04:20:47.239 --> 04:20:57.360
your shoulders, that muscle area, starting to message that area

984
04:20:57.479 --> 04:21:01.760
on both sides. I mean, this would be the area

985
04:21:01.879 --> 04:21:04.440
that a lot of people would message if they were

986
04:21:04.520 --> 04:21:09.440
going to give you like a shoulder message. Even that's

987
04:21:09.840 --> 04:21:13.280
not technically the shoulders, but it's all the muscles that

988
04:21:13.440 --> 04:21:19.600
lead to the shoulders from the neck and a game

989
04:21:19.760 --> 04:21:26.760
that can hold tension and stress. And when massaged sometimes

990
04:21:26.840 --> 04:21:33.840
a nice deep message is useful, and you decide how

991
04:21:34.040 --> 04:21:52.000
deep that message is, and just allow my knuckles just

992
04:21:52.120 --> 04:21:56.239
to dig in to get to those muscles and to

993
04:21:56.520 --> 04:22:07.200
ready relaxed and all the time being firm yet gentle

994
04:22:08.639 --> 04:22:26.360
with you and just stroking down the area to your

995
04:22:26.440 --> 04:22:38.239
actual shoulders, moving to the muscles of your shoulders and

996
04:22:38.399 --> 04:22:43.159
maybe initially just pulling up the shoulders a little bit

997
04:22:43.319 --> 04:22:46.600
off the table just to give you a little bit

998
04:22:46.639 --> 04:22:56.959
of a stretch, but very gently, and you've got the

999
04:22:57.120 --> 04:23:09.840
muscles at the front of your shoulders sides in the back. Again,

1000
04:23:10.120 --> 04:23:13.959
this is a part that can really take quite a

1001
04:23:14.000 --> 04:23:22.239
bit of pressure, quite a bit of needing. If if

1002
04:23:22.319 --> 04:23:30.239
you wish to really release the tension to really get

1003
04:23:30.360 --> 04:23:36.959
into those muscles and you can let your fingers in there.

1004
04:23:38.000 --> 04:23:43.600
They can feel really nice. Sometimes it's just being stroked

1005
04:23:43.680 --> 04:23:53.479
gently or being massaged quite strongly. It can all be

1006
04:23:53.559 --> 04:24:03.879
beneficial to the reorversation with the muscles in your shoulders.

1007
04:24:13.760 --> 04:24:23.559
Now to move down your arms, we do one arm

1008
04:24:23.680 --> 04:24:33.639
at a time, starting with your right arm. What I'll

1009
04:24:33.680 --> 04:24:38.280
do is I just lift your arm up, just hold

1010
04:24:38.360 --> 04:24:43.319
it to the side of you that where it still

1011
04:24:43.360 --> 04:24:49.719
be attached, and I just message the tops of your

1012
04:24:49.920 --> 04:25:06.559
arms all the way down to your forearms into your wrists,

1013
04:25:17.959 --> 04:25:30.159
gently massaging that part, the softer part, which is the

1014
04:25:31.079 --> 04:25:37.040
underpart of the arm, which leads to the crease in

1015
04:25:37.159 --> 04:25:53.120
your elbow, the inside. It's much more sensitive skin. Sometimes

1016
04:25:53.280 --> 04:26:03.760
just having that stroked feel really nice, pleasurable and relaxing.

1017
04:26:12.520 --> 04:26:23.120
Now moving down to your right hand, just holding your

1018
04:26:23.280 --> 04:26:36.479
hand in both of my hands, just pressing gently on

1019
04:26:36.600 --> 04:26:44.559
the back of your hand, stretching your fingers ever slightly

1020
04:26:47.879 --> 04:26:54.799
at the same time pressing down and messaging each finger,

1021
04:27:02.840 --> 04:27:06.840
and then starting to massage the palms and the hand.

1022
04:27:13.559 --> 04:27:24.959
Just turning the hand, stretching it gently and actually having

1023
04:27:25.040 --> 04:27:32.239
your hand held can really be an emotional experience sometimes,

1024
04:27:33.239 --> 04:27:38.040
even if it is a stranger, someone you don't know

1025
04:27:38.319 --> 04:27:43.639
very well, like a massage person or a therapist. Maybe

1026
04:27:45.680 --> 04:27:59.319
because it's intimate, you can feel nice, you can feel safe.

1027
04:28:07.079 --> 04:28:10.040
And as I put that right arm back down where

1028
04:28:10.040 --> 04:28:18.280
it was, we're gonna do the same with your left arm,

1029
04:28:21.639 --> 04:28:31.399
exactly the same massage in the muscles and your arm

1030
04:28:31.959 --> 04:28:39.959
all the way down. Do you arrest, stroking the inside

1031
04:28:40.120 --> 04:28:49.559
of your arm, just being gentle, was as firm as

1032
04:28:49.680 --> 04:29:10.399
you require, and then massaging your left hand, stretching the fingers,

1033
04:29:12.520 --> 04:29:31.879
gently massaging the palm of your left hand. You feel

1034
04:29:32.319 --> 04:30:00.559
so so relaxing, so comforting, and I just rest left

1035
04:30:00.760 --> 04:30:14.159
arm back down. The start to massage your back, the

1036
04:30:14.319 --> 04:30:25.840
biggest part of your body, starting at the top, starting

1037
04:30:25.920 --> 04:30:29.399
again where he already have been, the area at the

1038
04:30:29.520 --> 04:30:36.159
top in between your shoulders, near your neck. Going back

1039
04:30:36.840 --> 04:30:42.280
and massage in the area again, but this time moving downwards,

1040
04:30:48.799 --> 04:30:54.520
taking it downward, stroke to the middle of it, back,

1041
04:30:56.959 --> 04:31:05.280
working from the outside inwards. Massage in that your back,

1042
04:31:05.440 --> 04:31:17.360
but the outsides of your back, the parts where your

1043
04:31:17.520 --> 04:31:30.639
arms will maybe rest against, almost the path that connects

1044
04:31:30.840 --> 04:31:48.040
your front to your back. Just messaging down firmly but gently,

1045
04:31:49.120 --> 04:31:57.000
as firm as you want, moving down, and then moving

1046
04:31:57.040 --> 04:31:59.680
across a little bed and moving all the way down again,

1047
04:32:01.079 --> 04:32:13.600
be very gentle. You have ferm as you choose. Eventually

1048
04:32:13.840 --> 04:32:18.479
we get to the spine. We can message the muscles

1049
04:32:18.600 --> 04:32:22.200
on either side of your spine, from the top of

1050
04:32:22.319 --> 04:32:28.200
your neck all the way down to your lower back.

1051
04:32:34.440 --> 04:32:40.799
We can do that a few times. Sometimes people juice

1052
04:32:43.639 --> 04:32:47.440
the knuckle or the you know, the two fingers and

1053
04:32:47.639 --> 04:32:54.000
just go either side of the spine almost just push down,

1054
04:32:54.879 --> 04:32:57.159
go all the way down to the bottom of the spine,

1055
04:32:58.799 --> 04:33:08.479
each time releasing tension and opening up the body, stretching

1056
04:33:09.639 --> 04:33:16.560
your body so that you feel more relaxed but at

1057
04:33:16.599 --> 04:33:32.880
the same time rejuvenated. And now I'm going to move

1058
04:33:33.040 --> 04:33:41.319
to one side, to your right side, and from the

1059
04:33:41.400 --> 04:33:46.880
bottom of your ribs to your pelvis, I'm going to

1060
04:33:47.000 --> 04:33:53.680
massage that area of your back. I'll stretch over the

1061
04:33:53.759 --> 04:33:58.520
other side and I will pull the muscles gently and

1062
04:33:58.759 --> 04:34:03.560
massage and push from one end that side or the

1063
04:34:03.599 --> 04:34:08.599
way to my side to the middle of fact to

1064
04:34:08.639 --> 04:34:13.799
where your spine is, massaging that side of your spine

1065
04:34:15.479 --> 04:34:20.639
the opposite side to where I'm standing. It's almost like

1066
04:34:20.919 --> 04:34:25.759
kneading bread. There's that big area.

1067
04:34:25.639 --> 04:34:26.080
Which is.

1068
04:34:27.560 --> 04:34:37.840
Firm yet lots there to message. Potentially one of the

1069
04:34:37.919 --> 04:34:44.520
most important places to actually have a message, because you

1070
04:34:44.880 --> 04:34:50.520
really feel it. You really feel the release and the

1071
04:34:50.639 --> 04:34:59.040
pleasure of having your lower back massaged. It releases so

1072
04:34:59.360 --> 04:35:07.840
much from your body that's not useful, starting a healing

1073
04:35:08.000 --> 04:35:13.560
process which will continue long after this recording is over.

1074
04:35:22.880 --> 04:35:25.759
The message in this part of your body not only

1075
04:35:25.880 --> 04:35:30.639
feels really good for you, it's actually fun to do

1076
04:35:32.080 --> 04:35:37.759
because it is, as I said, like kneading bread, it's

1077
04:35:37.799 --> 04:35:41.639
a part that you can really get hold of and

1078
04:35:41.840 --> 04:35:55.479
really message deeply. If that's your choice, They're not going

1079
04:35:55.560 --> 04:35:57.520
to move over to the other side of your body

1080
04:35:58.040 --> 04:36:06.759
and do the same with the opposite part of your

1081
04:36:06.840 --> 04:36:14.159
lower back. Kneeding and messaging from your sides or way

1082
04:36:18.560 --> 04:36:21.279
to the middle of your back where your spine is

1083
04:36:25.720 --> 04:36:34.959
pressing and kneading firm and gentle at the same time.

1084
04:36:36.919 --> 04:36:49.439
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1085
04:36:49.799 --> 04:37:01.479
relaxation or mixed together. Plus there's that feeling from your

1086
04:37:01.560 --> 04:37:06.680
stomach as it's been stretched. Even though you're in your

1087
04:37:06.759 --> 04:37:11.040
stomach now, you can feel it being stretched because that

1088
04:37:11.200 --> 04:37:22.599
whole area is connected to your stomach. Now we're going

1089
04:37:22.680 --> 04:37:27.599
to move or move further up to your top of

1090
04:37:27.680 --> 04:37:33.919
your body and we do the same this time, starting

1091
04:37:35.279 --> 04:37:41.560
with your upper back. Put my hands forward over and

1092
04:37:41.720 --> 04:37:49.119
massive massage in that area up to your spine, from

1093
04:37:49.159 --> 04:37:53.319
the side of your body up to your spine to

1094
04:37:53.479 --> 04:37:59.759
some of that message area that muscle tissue or whatever

1095
04:38:00.080 --> 04:38:05.599
fatty tissue even will be possibly from your chest because

1096
04:38:05.599 --> 04:38:09.439
it's all connected. The chest and the back connect together.

1097
04:38:12.599 --> 04:38:15.840
I'm going to be massaging and just pulling some of

1098
04:38:15.959 --> 04:38:24.240
that skin from your side up and massage in that area.

1099
04:38:26.919 --> 04:38:28.040
Of your upper back.

1100
04:38:29.639 --> 04:38:36.159
All the way to your spine, and then I'll move

1101
04:38:36.240 --> 04:38:39.040
down a bit and I'll continue with the middle of

1102
04:38:39.080 --> 04:38:46.639
your back, doing exactly the same thing as gentle, as

1103
04:38:48.400 --> 04:39:00.000
deep as you choose. Now, I'll move the other side

1104
04:39:00.040 --> 04:39:04.759
side again and do the exact same thing with the

1105
04:39:04.880 --> 04:39:14.240
top of your back on the other side, from pretty

1106
04:39:14.319 --> 04:39:27.840
much underneath your arm area really to your spine, and

1107
04:39:27.959 --> 04:39:34.639
then continue in that all the way down, including your

1108
04:39:34.720 --> 04:39:52.000
lower your middle of your back. I'm gonna go to

1109
04:39:52.159 --> 04:39:58.799
your thighs, the backs of your thighs, and the sides

1110
04:39:58.880 --> 04:40:08.479
of your thighs, starting with your right leg. Massage in

1111
04:40:09.840 --> 04:40:19.040
the back and the sides of your thighs gently and firmly.

1112
04:40:21.159 --> 04:40:24.599
There's a lot of muscles there. It's an area that

1113
04:40:24.720 --> 04:40:28.880
can be very tense at times and maybe needs a

1114
04:40:28.959 --> 04:40:31.400
little bit more pressure than the rest of the body

1115
04:40:32.479 --> 04:40:40.159
that's up to you. You can gently stroke the back

1116
04:40:43.000 --> 04:40:47.319
of your legs where you know, opposite your knee joint

1117
04:40:48.639 --> 04:41:01.560
or underneath your knee joint, very sensitive, gentle area. And

1118
04:41:01.599 --> 04:41:08.919
then working down to your calf muscles. Massage in your

1119
04:41:09.000 --> 04:41:18.360
calf muscles thoroughly and deeply, if you choose, using both

1120
04:41:18.520 --> 04:41:37.479
hands fingers digging deep to your ankles, in the back

1121
04:41:37.599 --> 04:41:44.200
of your back of your ankles, just gently massage in

1122
04:41:44.319 --> 04:41:56.000
that area, maybe lifting the leg and stretching it a

1123
04:41:56.080 --> 04:42:21.240
little bit. Moving to the right foot, massage in the

1124
04:42:21.360 --> 04:42:28.319
bottom of your feet and the size of your feet

1125
04:42:35.479 --> 04:42:44.919
gentle but firm enough so they don't tickle, and just

1126
04:42:45.119 --> 04:42:50.639
allow the pleasure that you get from having your feet

1127
04:42:50.799 --> 04:42:59.959
massaged to just overtake you as I continue to make

1128
04:43:00.159 --> 04:43:06.279
side your feet, the bottoms of your feet, the sides

1129
04:43:08.919 --> 04:43:14.639
your arches, your heel. You can put a lot of

1130
04:43:14.720 --> 04:43:20.560
pressure into your heel and it feels amazing, yet the

1131
04:43:20.799 --> 04:43:28.880
arches need to be a bit more gentle. Stretching your

1132
04:43:29.000 --> 04:43:35.479
toes gently and message in the bottoms of your toes

1133
04:43:36.200 --> 04:43:51.479
with my fingers, each one individually. Moving over to the

1134
04:43:51.639 --> 04:44:01.080
left leg to do exactly the same thing, starting at

1135
04:44:01.080 --> 04:44:05.520
the top of the thighs, work in the back of

1136
04:44:05.599 --> 04:44:11.040
the thighs and the sides. Massage in deeply and gently

1137
04:44:13.119 --> 04:44:27.080
the whole area, working all the way down. And this

1138
04:44:27.319 --> 04:44:33.200
is an area that maybe you could like to spend

1139
04:44:33.360 --> 04:44:42.319
more time relaxing and messaging. Perhaps if you wanted, I

1140
04:44:42.360 --> 04:44:47.119
could make a future recording. I wants spend more time

1141
04:44:47.279 --> 04:44:58.639
on one particular area. As you move down to your

1142
04:44:58.759 --> 04:45:12.599
calf muscles. Massage in your calf muscles firmly and gently,

1143
04:45:18.319 --> 04:45:26.799
move down your ankle into your feet. Massage in the

1144
04:45:27.240 --> 04:45:37.279
backs of your feet, the bottoms of your feet, stretching

1145
04:45:37.560 --> 04:45:43.880
your toes and massage in each toe individually. And that

1146
04:45:44.240 --> 04:45:50.080
feeling of pleasure and release, the experience when you're having

1147
04:45:50.840 --> 04:46:12.000
your feet and massaged feels really good. Now she turned

1148
04:46:12.080 --> 04:46:23.200
over in your mind. Laying on your back, I'm just

1149
04:46:23.279 --> 04:46:40.639
gonna start again your neck area, in your shoulders, just

1150
04:46:40.840 --> 04:46:51.360
to get back in touch with that area and lets

1151
04:46:51.400 --> 04:47:02.840
you move up. I can clean my hands a bit

1152
04:47:02.880 --> 04:47:08.680
the more fresh because now I'm gonna message your face gently,

1153
04:47:13.080 --> 04:47:24.319
starting off with your forehead. Your eyes are closed, I

1154
04:47:24.400 --> 04:47:30.360
can just stretch your eyes a little bit, pushing up

1155
04:47:30.439 --> 04:47:47.599
on your eyebrows, just massaging around your scalp, massaging down

1156
04:47:48.560 --> 04:48:02.599
your cheeks, around your ears, into your jaw gently the

1157
04:48:02.799 --> 04:48:25.360
side of your neck chin. They're just moving down from

1158
04:48:25.439 --> 04:48:32.720
your neck down to your chest, starting by message in

1159
04:48:32.840 --> 04:48:40.040
the very top of your chest where the collar bone is.

1160
04:48:42.319 --> 04:48:54.119
Give a side of the collarbone, and then just message

1161
04:48:54.279 --> 04:49:06.479
in the hole of the chest. HM, moving the chest around.

1162
04:49:15.279 --> 04:49:20.040
Because it's quite a large area, you can move from

1163
04:49:20.119 --> 04:49:31.200
one side to the next, moving my hands underneath pretty

1164
04:49:31.279 --> 04:49:40.959
much your arms are stretching up, stretching some of the

1165
04:49:41.080 --> 04:49:50.319
muscles of your back in the process, moving up over

1166
04:49:50.400 --> 04:50:10.439
your chest and then moving down again, then allowing my

1167
04:50:10.599 --> 04:50:18.119
hands to just massage gently and slide down towards your stomach,

1168
04:50:19.919 --> 04:50:26.400
starting in the middle of your chest, and then gradually

1169
04:50:26.680 --> 04:50:34.000
my hands moving apart and massaging and sliding at the

1170
04:50:34.119 --> 04:50:42.959
same time, moving down to just below your red cage,

1171
04:50:52.279 --> 04:51:01.000
moving down, then massaging up again, giving you a chest

1172
04:51:02.599 --> 04:51:11.119
all the attention that it needs to feel completely relaxed.

1173
04:51:18.479 --> 04:51:22.240
Remembering that I'm also going to be focusing on your

1174
04:51:22.479 --> 04:51:27.680
sides as well, an area that really doesn't get much

1175
04:51:27.799 --> 04:51:39.959
attention but feels really good when it's massaged. Just stroking

1176
04:51:40.080 --> 04:51:47.520
my hands down the sides of your body, just below

1177
04:51:47.639 --> 04:52:00.319
your arms, all the way down to your hips. Now

1178
04:52:00.959 --> 04:52:06.439
move into your stomach area. I'm gonna stand on one

1179
04:52:06.599 --> 04:52:08.959
side of you like I did when I did your

1180
04:52:09.040 --> 04:52:15.360
luwer back. I'm gonna do a similar process of just

1181
04:52:15.599 --> 04:52:30.400
stretching the muscles from your side, gently massaging from one

1182
04:52:30.560 --> 04:52:39.080
side to the next, move in a whole area from

1183
04:52:39.159 --> 04:52:43.000
below your ribs all the way down to below your

1184
04:52:43.040 --> 04:52:52.479
belly button, and I'm gonna move around to the other

1185
04:52:52.599 --> 04:53:08.400
side of you and repeat that process of relaxing deeply, calmly.

1186
04:53:11.560 --> 04:53:18.759
You feel loose, you feel free. And it's something about

1187
04:53:18.840 --> 04:53:23.720
having your stomach message that's different from any other part

1188
04:53:27.200 --> 04:53:31.720
because we do have a tendency of holding a different

1189
04:53:31.880 --> 04:53:35.880
kind of stress in your stomach that we may not

1190
04:53:36.040 --> 04:53:47.040
be aware of. There's an owl message your stomach, the

1191
04:53:47.159 --> 04:53:54.240
front of your stomach. They can circles around your belly

1192
04:53:54.279 --> 04:54:09.919
button and then going the other way around. The gentleness

1193
04:54:10.119 --> 04:54:16.080
and a freedom that comes from feeling how you're feeling.

1194
04:54:21.639 --> 04:54:28.840
As I now move down the tops of your thighs muscles,

1195
04:54:29.439 --> 04:54:34.360
massaging them, and I can do this to your legs

1196
04:54:34.400 --> 04:54:45.040
at the same time, pressing down, massaging deeply those muscles

1197
04:54:45.119 --> 04:54:54.040
in your thighs, the front of your thighs and moving

1198
04:54:54.240 --> 04:55:05.319
down to your knees, gently massaging your knees, sliding down

1199
04:55:05.439 --> 04:55:12.520
your shins, putting pressure on either side of your shin gently,

1200
04:55:15.159 --> 04:55:29.400
softly but firmly, moving down to your ankles, stroking the

1201
04:55:29.599 --> 04:55:40.159
tops of your feet, and then with each foot in

1202
04:55:40.279 --> 04:55:45.400
each hand, just gently messaging the whole of the foot,

1203
04:55:49.639 --> 04:55:55.200
the top, the bottom, your heel, your ankle, your toes,

1204
04:55:57.680 --> 04:56:07.680
messaging every part of your feet. Feel so good, just

1205
04:56:07.880 --> 04:56:24.360
to let go and enjoy the process. Enjoy feeling so

1206
04:56:24.720 --> 04:56:39.599
deeply relaxed. So much comfort and so many feelings become

1207
04:56:40.000 --> 04:56:55.240
just from touching your skin. And you can just lie

1208
04:56:55.400 --> 04:57:05.159
there for as long as you choose, enjoying the feeling

1209
04:57:06.479 --> 04:57:13.159
of deep comfort from being massaged.

1210
04:57:15.080 --> 04:57:15.400
By me.

1211
04:57:22.599 --> 04:57:48.400
Enjoy feeling deep And all we're gonna do is blow

1212
04:57:48.479 --> 04:58:04.799
out some candles. In your mind, there are going to

1213
04:58:04.840 --> 04:58:15.520
be a hundred candles, and you're going to blow each

1214
04:58:15.599 --> 04:58:25.680
one out individually, one by one, starting at one hundred.

1215
04:58:26.759 --> 04:58:34.119
As I count down all the way down to one,

1216
04:58:38.639 --> 04:58:47.560
and each time I say a number, you can imagine

1217
04:58:47.599 --> 04:58:54.000
that candle in front of you, and I'd like you

1218
04:58:54.200 --> 04:59:09.599
to actually physically and the blow that candle out, just

1219
04:59:13.439 --> 04:59:22.000
so it's not big blows, just a gentle, and that

1220
04:59:22.360 --> 04:59:31.919
candle will extinguish. And then I'll say the next number

1221
04:59:33.639 --> 04:59:42.840
we moved down, and you can just blow that one

1222
04:59:42.919 --> 04:59:52.639
out as well. And as we move down the numbers,

1223
04:59:57.240 --> 05:00:02.599
you'll find yourself fe even more and more relaxed.

1224
05:00:05.639 --> 05:00:06.400
If you need.

1225
05:00:07.959 --> 05:00:17.200
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1226
05:00:21.040 --> 05:00:28.520
In fact, you may struggle to blow out all one

1227
05:00:28.639 --> 05:00:45.520
hundred of these candles as you feel more and more

1228
05:00:45.880 --> 05:01:13.759
deeply relaxed, more and more deeply tired. And the further

1229
05:01:14.119 --> 05:01:23.799
you go down, the more your mind starts to drift.

1230
05:01:30.200 --> 05:01:36.639
You may find that you stop listening to me after

1231
05:01:36.799 --> 05:01:49.919
a while. And even though there maybe background sounds where

1232
05:01:50.000 --> 05:02:01.080
you are, you'll be aware of those sounds at the moment.

1233
05:02:06.400 --> 05:02:07.119
He may.

1234
05:02:10.400 --> 05:02:17.240
Start to just not even notice them.

1235
05:02:21.560 --> 05:02:22.200
At all.

1236
05:02:24.759 --> 05:02:38.200
Because they are unimportant. Where I am, I've got the

1237
05:02:38.360 --> 05:02:45.520
sounds of the birds, there's horrorst the pigeon who likes

1238
05:02:45.599 --> 05:02:52.279
to say hello. Sometimes there's the odd plane that goes by,

1239
05:02:55.319 --> 05:03:08.759
maybe traffic and trains in the distance. But none of

1240
05:03:08.840 --> 05:03:21.040
that scene is important. Whatsoever, or candles you blow out,

1241
05:03:23.040 --> 05:03:39.840
less important anything is, or candles you blow out. The

1242
05:03:40.119 --> 05:04:01.119
further you seem to move away, sounds and general date days.

1243
05:04:01.560 --> 05:04:16.599
Stuff seems to just move away on its own. You

1244
05:04:17.360 --> 05:04:41.880
feel more calmer with every candley blow out guiding the

1245
05:04:42.119 --> 05:04:55.080
next number. Do you hear me say? And then you

1246
05:04:55.279 --> 05:04:56.840
blow that candle out?

1247
05:04:57.759 --> 05:04:57.959
Too?

1248
05:05:06.080 --> 05:05:29.599
So easy, so simple. I'm gonna start by introducing the

1249
05:05:29.880 --> 05:05:46.799
first candle. This is a hundred. First candle, she is

1250
05:05:47.279 --> 05:06:03.880
one hundred. When you blow that candle out, you'll find

1251
05:06:05.680 --> 05:06:21.400
immediately a slight change in how you feel, as well

1252
05:06:21.479 --> 05:06:36.200
as a real sense of positivity growing within you. Relaxation

1253
05:06:36.759 --> 05:07:06.319
and sleepiness expanding. Starting with one hundred, Now that candle

1254
05:07:06.439 --> 05:08:49.919
now ninety nine, candle, ninety eight, cand ninety seven, ninety six,

1255
05:09:23.040 --> 05:11:19.919
ninety five, ninety four, candle ninety three, ninety two, ninety one,

1256
05:11:38.279 --> 05:12:13.639
ten to ninety eight, two nine.

1257
05:12:30.720 --> 05:12:39.919
And fifty.

1258
05:12:41.479 --> 05:16:22.880
Eight can do eight candle eight eighty five ehhhhhhhhhhhhhhhh eight

1259
05:16:23.040 --> 05:17:31.799
it seven two.

1260
05:17:40.119 --> 05:18:30.479
Two US.

1261
05:19:16.759 --> 05:19:57.799
Candle seventy nine can do seventy eight candle seventy seven,

1262
05:20:09.200 --> 05:21:10.400
candle seventy six, candle seventy five, candle seventy four, candle

1263
05:21:14.520 --> 05:22:18.639
seventy three, candle seventy two, candle seventy one and seventy

1264
05:22:18.799 --> 05:23:26.119
one and seventy and sixty nine, candle sixty eight, candle

1265
05:23:28.200 --> 05:24:31.400
sixty seven, candle sixty five, candle sixty four, candle sixty four,

1266
05:24:47.400 --> 05:25:51.479
candle sixty three, candle sixty and sixty one, candle sixty

1267
05:26:28.279 --> 05:28:08.680
fifty nine, hand fifty eight, fifty seven, fifty six, candle

1268
05:28:12.080 --> 05:29:48.520
fifty five, candle fifty four, fifty three, candle fifty, candle

1269
05:29:52.040 --> 05:31:33.680
fifty two, can to one see candle fifty one, candle fifty,

1270
05:31:57.240 --> 05:33:52.439
candle forty nine, camp forty eight, candle forty seven, candle

1271
05:33:55.119 --> 05:36:28.119
forty six, candle foy five forty two, canto one, foty

1272
05:37:11.119 --> 05:39:11.319
thirty nine and ser eight, cantle thirty seven, canto thirty five,

1273
05:39:55.439 --> 05:41:18.159
tw thirty four, candle thirty three, handle thirty one.

1274
05:42:05.840 --> 05:43:22.479
Five and.

1275
05:43:26.159 --> 05:45:10.799
Two one ten nine, twenty you ate, candle twenty seven,

1276
05:45:43.759 --> 05:48:01.360
candle twenty six, cant wit five, schooling about twenty trick,

1277
05:48:02.000 --> 05:51:11.080
Sir t went trip, go to wait, yes two nine,

1278
05:52:00.200 --> 06:01:33.319
candle seventeen, candle sixteen fourt y nine eight hun two

1279
06:04:21.319 --> 06:04:40.240
candle or let go of all of those thoughts, worries,

1280
06:04:40.560 --> 06:04:46.680
concerns about the past, thoughts about the future, and even

1281
06:04:48.159 --> 06:04:52.520
things you've been thinking about today. Just let it all

1282
06:04:52.560 --> 06:04:58.799
go because none of it is useful in this moment.

1283
06:05:03.720 --> 06:05:19.119
This is your opportunity to just focus on feeling relaxed,

1284
06:05:23.400 --> 06:05:29.799
allowing yourself to get in touch with that natural sense

1285
06:05:31.919 --> 06:05:40.000
of peace that we all have within us. It's available

1286
06:05:40.119 --> 06:05:44.959
for everyone. It just sometimes takes a little bit of

1287
06:05:45.080 --> 06:05:52.479
effort to set up the right time and place in

1288
06:05:52.720 --> 06:05:58.959
order for you to just let go. Because when you

1289
06:05:59.200 --> 06:06:06.959
do decide to let go and relax, that's what your

1290
06:06:07.000 --> 06:06:15.720
body starts to do because you've chosen, You've chosen to

1291
06:06:16.159 --> 06:06:23.279
just allow your body to unwind and your mind starts

1292
06:06:23.360 --> 06:06:30.840
to slow down. And it's a nice feeling. It's a

1293
06:06:30.919 --> 06:06:35.159
nice feeling at the beginning, just to know that you

1294
06:06:35.639 --> 06:06:45.919
have chosen to decide to relax deeply, and because you've

1295
06:06:46.040 --> 06:06:54.520
made that decision, your body or just follow suit, because

1296
06:06:54.599 --> 06:06:59.200
sometimes all the muscles in your body need is just

1297
06:06:59.479 --> 06:07:08.799
permission from you to relax. Because so often we're busy,

1298
06:07:09.080 --> 06:07:13.240
we're going from here to there, we're walking around and

1299
06:07:13.360 --> 06:07:20.720
we're doing stuff, and the body doesn't have any time

1300
06:07:20.919 --> 06:07:29.319
or space to really relax deeply. So it kind of

1301
06:07:29.439 --> 06:07:35.000
waits for you to lead the way, waits for your permission,

1302
06:07:39.360 --> 06:07:45.840
and when you do give your permission when you give

1303
06:07:45.919 --> 06:07:52.200
to say so, when you say okay, it's time for

1304
06:07:52.319 --> 06:08:01.959
your body to let go completely and relax totally, your

1305
06:08:02.000 --> 06:08:08.479
body just follows some like a breath of relief.

1306
06:08:09.720 --> 06:08:12.560
Ah, I can relax.

1307
06:08:16.200 --> 06:08:20.119
Have feeling at the end of a day of very

1308
06:08:20.279 --> 06:08:24.639
physical day that you may experience in the past, where

1309
06:08:24.680 --> 06:08:27.599
you get home and you just sit down on a chair,

1310
06:08:28.680 --> 06:08:33.560
maybe you kick your shoes off, and ah, feels so nice.

1311
06:08:35.400 --> 06:08:38.119
I know that you don't have to get up again

1312
06:08:39.560 --> 06:08:42.680
for a little while at least, and if you choose,

1313
06:08:42.840 --> 06:08:45.279
you can just sit there for maybe an hour to

1314
06:08:47.959 --> 06:09:00.240
feels blissful. And just by sitting down like that, your

1315
06:09:00.279 --> 06:09:05.959
body knows that it's time to relax. Your body has

1316
06:09:06.040 --> 06:09:12.880
been given permission from you. Because it's a mindset in

1317
06:09:13.000 --> 06:09:24.080
your mind, you're prepared to let go of everything and

1318
06:09:25.000 --> 06:09:33.400
just completely allow all the stress of your body to evaporate.

1319
06:09:37.080 --> 06:09:51.520
Any tensions can just gradually vanish. It's almost like magic, really,

1320
06:09:57.119 --> 06:10:04.119
because that sense of relaxation in your body, it's a

1321
06:10:04.240 --> 06:10:10.680
very natural state. It's not something unusual. It may feel

1322
06:10:10.799 --> 06:10:14.520
unusual when you first start to relax. You if you

1323
06:10:14.639 --> 06:10:19.880
haven't really spent a lot of time focusing and giving

1324
06:10:19.919 --> 06:10:25.159
yourself this space to let go completely and relax may

1325
06:10:25.360 --> 06:10:33.080
seem are most alien, but it isn't. It's actually the

1326
06:10:33.240 --> 06:10:38.240
most natural thing in the world to let go completely,

1327
06:10:39.959 --> 06:10:47.720
to relax totally, the most natural thing in the world

1328
06:10:50.400 --> 06:11:03.240
to allow yourself to feel really calm mind. And it

1329
06:11:03.439 --> 06:11:11.360
is almost like a literal unwinding. It's like you press

1330
06:11:11.400 --> 06:11:20.119
a button and all the tension just releases, and it's

1331
06:11:20.240 --> 06:11:23.840
like a wheel, like a cog, like the inside of

1332
06:11:23.919 --> 06:11:27.759
the clock, just unwinding. And he's almost like you could

1333
06:11:27.959 --> 06:11:33.439
see that the little wind up knob that's used just

1334
06:11:33.599 --> 06:11:37.799
going the opposite way that you choose to wind it up,

1335
06:11:40.599 --> 06:11:49.880
and the energy that fremetic stress for energy gradually winding down,

1336
06:11:51.159 --> 06:11:58.520
losing its power, losing its strength. There's a sense of

1337
06:11:58.680 --> 06:12:10.599
relaxation come stronger and deeper, and you may find at

1338
06:12:10.880 --> 06:12:17.880
more relaxed, you feel that your mind starts to wonder.

1339
06:12:21.000 --> 06:12:26.880
Maybe you seem to stop listening to me for a while,

1340
06:12:28.520 --> 06:12:33.840
your mind goes somewhere else, and then you realize you're

1341
06:12:33.880 --> 06:12:39.119
listening to me again, and now it's just your mind

1342
06:12:39.520 --> 06:12:49.959
drifting to sleep, which is quite natural because sometimes when

1343
06:12:50.080 --> 06:12:56.959
we're stressed and tense, we're not. May I actually be

1344
06:12:57.759 --> 06:13:02.599
aware of what we need or with physically your emotionally

1345
06:13:04.680 --> 06:13:12.639
need in this moment. But when you allow your body

1346
06:13:13.080 --> 06:13:18.159
and mind to relax completely, and you let go of

1347
06:13:18.840 --> 06:13:28.880
all thoughts, concerns, worries, ideas, all lengo and allow them

1348
06:13:29.000 --> 06:13:39.279
to drop onto the floor, you start to get in

1349
06:13:39.479 --> 06:13:51.240
touch with the feelings of such relaxation. Feels so nice

1350
06:13:53.200 --> 06:13:59.159
to be in touch with the calmness and the different

1351
06:13:59.279 --> 06:14:12.400
body parts ants day become looser and looser. Even your

1352
06:14:12.520 --> 06:14:24.560
breathing seems easier and more natural, effortless as I call

1353
06:14:24.880 --> 06:14:29.880
out enters through your mouth ul nose, into your lungs,

1354
06:14:32.599 --> 06:14:40.959
breathing in comforts and relaxation, and then just breathing out

1355
06:14:41.200 --> 06:14:50.080
any excess remain intentional stress from every part of your

1356
06:14:50.119 --> 06:14:58.599
body and mind. As you start to focus on your mind,

1357
06:15:00.360 --> 06:15:09.279
maybe you notice that things come to a standstill, maybe

1358
06:15:09.720 --> 06:15:18.279
just much much lower than before, because your mind is

1359
06:15:18.439 --> 06:15:29.319
not really needed when listening to my voice, which allows

1360
06:15:29.400 --> 06:15:35.319
your mind to relax just as deeply as your body.

1361
06:15:38.080 --> 06:15:50.040
And that's synchronicity between the relaxation of your body relaxation

1362
06:15:51.040 --> 06:15:51.840
of your mind.

1363
06:15:54.200 --> 06:15:55.439
Let you know that.

1364
06:15:57.560 --> 06:16:11.400
Feeling completely calm believes and relaxed is a great healing

1365
06:16:12.479 --> 06:16:29.759
experience fear and has so many positive benefits for your body, mind,

1366
06:16:30.159 --> 06:16:37.240
and your life. To be able to let go everything

1367
06:16:38.959 --> 06:16:47.240
and to relax completely. You know, all parts of your

1368
06:16:47.279 --> 06:17:00.599
body and mind, even your boness relaxed, your muscles or relaxed.

1369
06:17:07.360 --> 06:17:21.720
Even the skin that covers your body is relaxed. Every hair.

1370
06:17:24.639 --> 06:17:25.240
That you have.

1371
06:17:27.000 --> 06:17:44.560
Is also deeply relaxed. And your brain really starts to

1372
06:17:44.799 --> 06:17:46.919
feel the benefits.

1373
06:17:48.159 --> 06:17:48.520
Of this.

1374
06:17:50.080 --> 06:18:02.479
Heathing relaxation. And as you focus on the side of

1375
06:18:02.599 --> 06:18:08.279
your scalp where your brain is, you can start to

1376
06:18:08.560 --> 06:18:18.200
realize and notice the benefits of your brain relaxing deep.

1377
06:18:22.599 --> 06:18:23.319
And it's your.

1378
06:18:23.319 --> 06:18:35.560
Brain continues to reax sends those messages to the rest

1379
06:18:35.799 --> 06:18:51.000
of your body and your mind to re wax e more, deep,

1380
06:18:53.599 --> 06:19:09.880
relax more, god lately, letting go of any remaining thoughts

1381
06:19:11.919 --> 06:19:18.840
or concerns, allow them just to drop onto the floor

1382
06:19:21.000 --> 06:19:29.439
because they're not not been necessary in this moment, this

1383
06:19:29.759 --> 06:19:45.240
moment of deep reaxation and calmness, filling your brain with deep,

1384
06:19:46.599 --> 06:20:12.639
concentrated healing, calming, relaxing every part of your brain feeling

1385
06:20:15.799 --> 06:20:32.080
so blush and comfortable, so relaxed, and be peaceful. Your

1386
06:20:32.240 --> 06:20:45.000
brain feels so light, that's so healthy. That sense of deep,

1387
06:20:46.439 --> 06:21:01.159
deep comfort really does allow you to enjoy those ever

1388
06:21:01.520 --> 06:21:12.680
increasing sensations of comfort that are spreading throughout your body,

1389
06:21:16.959 --> 06:21:33.599
relaxing each and every muscle of your body, deeper and deeper,

1390
06:21:36.720 --> 06:21:54.360
much more deeper than before, much more comfort spreading through

1391
06:21:55.759 --> 06:21:57.759
your body and your mind.

1392
06:22:00.759 --> 06:22:02.680
Be so.

1393
06:22:04.560 --> 06:22:20.599
Peaceful and calm, so very very peaceful in avery part

1394
06:22:23.279 --> 06:22:38.400
of your body, letting go the a everything averything, so

1395
06:22:39.799 --> 06:23:03.720
peaceful and calm, so relax very second the passes film dper,

1396
06:23:05.400 --> 06:23:21.639
DPA relaxed, dper and dper relax.

1397
06:23:24.080 --> 06:23:28.240
Car so cal.

1398
06:23:32.240 --> 06:23:33.919
Pce for.

1399
06:23:36.720 --> 06:23:50.959
So very peace your head down to ties such peace

1400
06:23:51.799 --> 06:24:03.799
and comfort growing all all the time, such peace and

1401
06:24:04.200 --> 06:24:20.520
comfort spreading through your body, your mind deeper, deepert, such

1402
06:24:21.240 --> 06:24:34.279
comfort spreading and sinking deeper into a muscle of your body.

1403
06:24:37.880 --> 06:24:51.520
Sudenly you feel amazing, so relaxed, So be so.

1404
06:24:56.279 --> 06:24:58.200
So relax.

1405
06:25:02.159 --> 06:25:18.000
Peace, letting go everything. Going to do a body scan,

1406
06:25:19.799 --> 06:25:26.159
focusing on firstly how you feel in your body, not

1407
06:25:26.319 --> 06:25:31.759
trying to change how you feel, not trying to relax,

1408
06:25:33.040 --> 06:25:38.000
not trying to move away from any discomfort or stress

1409
06:25:38.240 --> 06:25:45.680
or tension, just accepting, observing and accepting how you feel

1410
06:25:46.639 --> 06:25:51.599
in the different parts of your body, just allowing yourself

1411
06:25:52.959 --> 06:26:00.439
to be exactly as you are, to notice to get

1412
06:26:00.520 --> 06:26:09.119
in touch with how you actually feel in this moment.

1413
06:26:12.479 --> 06:26:19.119
I'm going to start off by focusing on your hands.

1414
06:26:23.720 --> 06:26:31.439
Just be aware of your hands. I like you to

1415
06:26:31.639 --> 06:26:36.599
move your hands around, just maybe with your fingers a

1416
06:26:36.639 --> 06:26:44.720
little bit. I've been enclosing your hands very gently, just

1417
06:26:45.240 --> 06:26:50.639
so thing you can get in touch with how your

1418
06:26:50.799 --> 06:27:13.639
hands and your fingers feel, very very slow movements. Focusing

1419
06:27:13.840 --> 06:27:21.040
now on your feet, and if you can just do

1420
06:27:21.959 --> 06:27:26.840
kind of an equivalent with your feet you've just done

1421
06:27:27.119 --> 06:27:35.959
with your hands, maybe turning your ankles, moving your feet around,

1422
06:27:37.959 --> 06:27:48.360
moving your toes gently, only very gently and very slowly,

1423
06:27:51.360 --> 06:28:06.759
noticing how your feet feel in this moment. Focusing now

1424
06:28:07.000 --> 06:28:14.200
and your eyes. I'd like you to just focus on

1425
06:28:14.319 --> 06:28:20.080
your eyelids. Maybe you can open and close your eyes

1426
06:28:20.279 --> 06:28:24.639
a couple of times to really get in touch with

1427
06:28:25.520 --> 06:28:30.200
how you feel. When you do close your eyes, the

1428
06:28:30.360 --> 06:28:36.560
muscle changes in your eyes when you do close them,

1429
06:28:39.400 --> 06:28:45.799
maybe raising your eyebrows. It stretches the tops of your eyes,

1430
06:28:49.000 --> 06:28:57.439
perhaps squinting your eyes, scrunching up your eyes just so

1431
06:28:57.599 --> 06:29:07.360
you can really in touch with all aspects of how

1432
06:29:09.200 --> 06:29:10.880
your eyes feel.

1433
06:29:13.360 --> 06:29:13.840
Right now.

1434
06:29:23.200 --> 06:29:29.200
Now focusing on your thighs, and you know it just

1435
06:29:29.240 --> 06:29:37.599
starts you to gently tense your thighs, just very very gently,

1436
06:29:39.959 --> 06:29:50.599
just enough so you can become more attuned to the

1437
06:29:51.880 --> 06:29:59.959
physical sensation of your upper legs, the front of your thigh,

1438
06:30:00.040 --> 06:30:10.520
eyes on the backs of your thigh, noticing and observing

1439
06:30:11.479 --> 06:30:28.919
how your thighs feel right now, moving your focus to

1440
06:30:29.040 --> 06:30:35.479
the back of your neck, just noticing the back of

1441
06:30:35.599 --> 06:30:42.000
your neck, the muscles, and of course they lead to

1442
06:30:42.159 --> 06:30:46.520
the side of your neck, they also lead to the

1443
06:30:46.680 --> 06:30:53.040
top of your back, which leads to your shoulders. So

1444
06:30:53.119 --> 06:30:58.959
as your focus on the back of your neck, maybe

1445
06:30:59.119 --> 06:31:05.319
you can move your head gently upwards as if you're

1446
06:31:05.439 --> 06:31:12.799
looking up. Maybe moving your head down as if you're

1447
06:31:12.880 --> 06:31:21.599
looking down. Perhaps moving your head side decide right to left,

1448
06:31:23.159 --> 06:31:34.759
but only very slowly, very gently. I'm not trying to

1449
06:31:35.159 --> 06:31:46.000
force anything. It has to be very very gentle, just

1450
06:31:46.680 --> 06:31:47.959
so you can.

1451
06:31:49.520 --> 06:31:51.119
Be more.

1452
06:31:52.759 --> 06:32:02.200
In touch with the feelings, with the sensations, the physical

1453
06:32:03.560 --> 06:32:10.479
sensations of how on the back of your neck feels.

1454
06:32:12.279 --> 06:32:12.840
Right now.

1455
06:32:20.400 --> 06:32:28.360
As we now focus on the tops of your arms,

1456
06:32:30.720 --> 06:32:35.599
the parts where your biceps and your triceps are between

1457
06:32:35.639 --> 06:32:42.680
your elbow and your shoulders. So you focus on those

1458
06:32:42.959 --> 06:32:49.799
parts the tops of your arms. You may like to

1459
06:32:50.000 --> 06:33:01.840
just tense them, but very very gently and slowly, so

1460
06:33:02.000 --> 06:33:09.799
you're not straining or putting any pressure whatsoever.

1461
06:33:10.720 --> 06:33:11.639
On your arms.

1462
06:33:14.319 --> 06:33:21.720
It's just slowly you can gain more of a sense

1463
06:33:22.000 --> 06:33:32.439
of how your upper arms are feeling in this moment.

1464
06:33:35.840 --> 06:33:48.479
Just noticing as you gently, very gently and slowly tightening

1465
06:33:48.680 --> 06:33:59.959
the muscles, and then leto notice how the topsphere are

1466
06:34:00.119 --> 06:34:01.279
arms feel.

1467
06:34:03.840 --> 06:34:04.520
Right now.

1468
06:34:12.479 --> 06:34:23.319
As in now focus on your stomach, the area the

1469
06:34:23.439 --> 06:34:29.759
lower abdomen area below your belly button, moving all the

1470
06:34:29.840 --> 06:34:36.959
way down to your hips, just a part of your grind.

1471
06:34:43.279 --> 06:34:50.479
Maybe you're able to tense these muscles in the area

1472
06:34:51.240 --> 06:34:54.840
very very gently.

1473
06:34:57.840 --> 06:34:58.959
And slowly.

1474
06:35:04.639 --> 06:35:09.040
If that's a difficult thing to do, maybe you can

1475
06:35:09.240 --> 06:35:19.880
just move your body, pushing your stomach up, maybe moving

1476
06:35:19.959 --> 06:35:25.799
a little bit of a side using your hips, just so.

1477
06:35:27.520 --> 06:35:31.360
Get more in tune.

1478
06:35:32.720 --> 06:35:42.080
With how you're lower up to an area is feeling

1479
06:35:44.880 --> 06:36:02.479
in this moment. Just noticing the physical sensations or your

1480
06:36:02.639 --> 06:36:21.599
lower abdomen as you move your attention to your mouth,

1481
06:36:26.919 --> 06:36:35.200
notice in your lips and inside your mouth, your teeth,

1482
06:36:36.240 --> 06:36:52.400
your guns, your tongue. Just noticing how your tongue and

1483
06:36:52.479 --> 06:37:02.159
your mouth feels. It may help by moving your tongue

1484
06:37:03.520 --> 06:37:10.479
around your mouth, moving it to your left, maybe pressing

1485
06:37:10.520 --> 06:37:17.240
it gently against the side of your mouth, and then

1486
06:37:17.680 --> 06:37:22.560
to the right, gently to the side of your mouth,

1487
06:37:25.680 --> 06:37:31.159
perhaps pressing up against the top of your mouth, and

1488
06:37:31.279 --> 06:37:40.159
then down gently against the bottom of your mouth, always

1489
06:37:41.119 --> 06:37:56.159
very slowly and a very very gentle so that you

1490
06:37:56.360 --> 06:38:23.959
can be aware of how you feel in your mouth area. No,

1491
06:38:28.560 --> 06:38:44.680
got to focus on your wrists, and I'll ask you

1492
06:38:45.159 --> 06:38:53.919
to maybe just rotate your wrists by moving your hands

1493
06:38:55.279 --> 06:39:08.680
in a circular motion very gently and slowly, just slowly,

1494
06:39:09.119 --> 06:39:30.319
can feel the sensations that you are currently experiencing in

1495
06:39:33.360 --> 06:39:46.880
your risks. Perhaps smooth in your hands up and down again,

1496
06:39:48.159 --> 06:40:08.959
very very gently and slowly. Harry Chanzon.

1497
06:40:13.360 --> 06:40:13.720
Slur.

1498
06:40:27.840 --> 06:40:44.880
Now start to observe you lower back. The back part

1499
06:40:45.200 --> 06:41:02.479
is just above your hips where your coxics are a

1500
06:41:02.759 --> 06:41:09.680
whole area which also really does include the side of

1501
06:41:09.799 --> 06:41:20.599
your body because those muscles are very much connected as

1502
06:41:20.680 --> 06:41:28.720
those muscles also move into your hiperia, connecting too your buttocks.

1503
06:41:31.799 --> 06:41:46.599
The sides of your hips, and if you're physically able

1504
06:41:46.799 --> 06:41:55.959
to do so, maybe you can very gently just move

1505
06:41:56.159 --> 06:42:09.200
your body ever so slightly, very slowly, some side to side,

1506
06:42:12.880 --> 06:42:13.720
just enough.

1507
06:42:19.040 --> 06:42:20.400
To gauge.

1508
06:42:25.159 --> 06:42:38.919
How you feel in your lower back, perhaps secretly, even

1509
06:42:43.040 --> 06:42:57.119
your hips gently up and down, gently and slowly, in

1510
06:42:57.520 --> 06:42:58.040
order to.

1511
06:43:02.560 --> 06:43:04.119
Be in touch.

1512
06:43:06.439 --> 06:43:29.840
With the physical sensations of your lower back. As we

1513
06:43:30.200 --> 06:43:46.159
know your attention to your joe an area for your

1514
06:43:46.400 --> 06:43:52.080
chin all the way up to near you ears are

1515
06:43:55.279 --> 06:44:10.959
Oh your joe. You can just, if it's okay to

1516
06:44:11.159 --> 06:44:21.799
do so, gently open your mouth nor wide, no stretching,

1517
06:44:23.119 --> 06:44:36.680
just very gently and slowly opening your mouth, having closing

1518
06:44:36.840 --> 06:44:54.799
your mouth very gently and slowly, so you can.

1519
06:44:57.720 --> 06:44:58.840
Be in touch.

1520
06:45:05.400 --> 06:45:38.759
With how your jaw feels. Now I have to sit

1521
06:45:39.040 --> 06:45:54.959
down the chest area. You don't need to do anything

1522
06:45:56.919 --> 06:46:03.720
to move your chest because it moves every time you breath.

1523
06:46:09.080 --> 06:46:23.000
It moves very gently and slowly automatically with each breath

1524
06:46:23.360 --> 06:46:48.840
you take as you focus on your chest fels when

1525
06:46:49.000 --> 06:47:26.000
you breathe move in your focus to your forums. With

1526
06:47:26.159 --> 06:47:39.479
your elbows. Maybe you're able to very gently.

1527
06:47:40.919 --> 06:47:43.040
And slowly.

1528
06:47:44.799 --> 06:47:53.319
Dense the muscles in your forearms, and when you do that,

1529
06:47:53.799 --> 06:48:26.959
you can feel your elbows as well, very gently and slowly, gently.

1530
06:48:29.759 --> 06:48:31.799
And softly.

1531
06:48:35.319 --> 06:49:13.799
Absurd your forums and dopas. Now make a focus the

1532
06:49:13.959 --> 06:49:25.799
rest of your back, your upper back and the middle

1533
06:49:27.400 --> 06:49:43.560
the middle of your back. Again, this part of your

1534
06:49:43.720 --> 06:49:58.479
body moves also every time you breed. You may not

1535
06:49:58.799 --> 06:50:12.840
notice that usually as should serve you upper back in

1536
06:50:13.040 --> 06:50:22.880
the middle of your back. You can really feel that

1537
06:50:24.520 --> 06:51:19.880
gental and slow with your focus into your hip area

1538
06:51:23.200 --> 06:51:31.639
nor butt as the bray, there's muscle as a nose

1539
06:51:31.840 --> 06:52:11.840
bones in your midsection. Just noticing how your hips feel.

1540
06:52:15.000 --> 06:52:32.840
Right now, you can very very gently move your hips,

1541
06:52:37.799 --> 06:52:43.240
maybe side to side, very gently and.

1542
06:52:58.840 --> 06:53:17.240
Yeah, softly.

1543
06:53:31.840 --> 06:53:48.599
Everything starts to slow down, including the thoughts in your

1544
06:53:48.720 --> 06:54:00.479
mind and your mind itself just starts to gradually. It

1545
06:54:00.560 --> 06:54:07.040
doesn't have to be instant, but just gradually starting too.

1546
06:54:08.319 --> 06:54:17.119
It's almost like time is storing chin. It's a slower

1547
06:54:17.279 --> 06:54:25.159
pace to maybe what you're used to in your day

1548
06:54:25.200 --> 06:54:47.200
to day life. It's a slower movement of energy. Very

1549
06:54:51.599 --> 06:55:00.439
small movements which make up the larger movements. Is always

1550
06:55:00.479 --> 06:55:08.520
the case. When you move your hand, it might seem

1551
06:55:08.639 --> 06:55:13.240
like it's one movement, but it's lots of minute different

1552
06:55:13.520 --> 06:55:24.840
muscles moving in accordance with each other. And what happens

1553
06:55:25.119 --> 06:55:37.119
in this space that we're sharing is we move from

1554
06:55:40.040 --> 06:55:42.720
that big.

1555
06:55:47.080 --> 06:55:58.680
Movement into those smaller movements. Starting to focus on.

1556
06:56:04.000 --> 06:56:10.279
How your body feels, not just as a whole, not

1557
06:56:10.520 --> 06:56:15.040
just oh, i'm feel in this way. I'm feeling stressed

1558
06:56:15.240 --> 06:56:20.880
or tense, or I'm feeling relaxed and calm. I'm feeling

1559
06:56:21.040 --> 06:56:27.759
this way, I'm feeling that way. Starting to notice that

1560
06:56:27.919 --> 06:56:41.919
your body begins to present to you small feelings around

1561
06:56:42.000 --> 06:56:58.799
your body, small physical sensations in your legs with a

1562
06:56:59.159 --> 06:57:11.959
pleasurable or not. Maybe resisting the temptation to label them

1563
06:57:14.880 --> 06:57:22.520
or to judge them those feelings. Just thinking them, thinking

1564
06:57:22.520 --> 06:57:35.720
about them is just being neutral, just feelings, not being

1565
06:57:36.759 --> 06:57:47.080
particularly concerned, just noticing what your body is telling you,

1566
06:57:54.880 --> 06:58:01.040
the feelings in your arms. Instead of feeling the hole

1567
06:58:01.319 --> 06:58:11.080
of the arm, maybe notice those individual feelings, all those

1568
06:58:11.159 --> 06:58:22.959
different muscles and the skin, the hairs of your arms,

1569
06:58:24.880 --> 06:58:38.919
all the internal parts of your arms, the veins, the bones.

1570
06:58:41.799 --> 06:58:47.840
Just being aware of maybe your elbow on your right

1571
06:58:48.040 --> 06:58:58.639
arm has a certain feeling. Maybe your left wrist also

1572
06:58:58.919 --> 06:59:21.959
has its own individual physical sensation. What about your forearm

1573
06:59:23.000 --> 06:59:35.200
on your right arm, your right forearm. There may not

1574
06:59:35.360 --> 06:59:43.119
be any particular feeling that you could even give a

1575
06:59:43.240 --> 06:59:50.400
name to, may not feel like anything other than just

1576
06:59:51.000 --> 07:00:04.639
a feeling. Yeah, it's there, feelings in your shoulders. Perhaps

1577
07:00:04.680 --> 07:00:08.439
your shoulders when you think about them, kind of almost

1578
07:00:08.639 --> 07:00:15.319
like they're the same, you know, the same feeling, almost

1579
07:00:15.439 --> 07:00:18.279
like you both of your shoulders are just one thing.

1580
07:00:20.080 --> 07:00:31.159
Of course they're not. And when you focus on your

1581
07:00:31.240 --> 07:00:39.479
left shoulder and then on your right shoulder, maybe find

1582
07:00:39.639 --> 07:00:45.040
that you move the muscles a little bit, maybe tense

1583
07:00:45.159 --> 07:01:10.720
the muscles gently, noticing the difference in each shoulder. Your

1584
07:01:10.799 --> 07:01:26.680
lower back, the left side of your lower back and

1585
07:01:27.479 --> 07:01:38.200
the right side of your lower back of course that

1586
07:01:38.400 --> 07:01:50.799
connection to your buttocks and to your hips, and also

1587
07:01:51.040 --> 07:02:04.759
moving up into the middle of your back. And sometimes

1588
07:02:05.159 --> 07:02:08.599
like right now, actually, when I focus on their part,

1589
07:02:10.000 --> 07:02:14.400
when I focused on my buttocks and then I focused

1590
07:02:14.439 --> 07:02:18.520
on the middle of my back, I almost felt like

1591
07:02:18.759 --> 07:02:23.520
the muscles in my lower back were being stretched very gently,

1592
07:02:28.279 --> 07:02:33.560
just stretched a little bit. Even though I wasn't doing

1593
07:02:33.639 --> 07:02:42.439
anything to try to stretch your lower back, it just

1594
07:02:42.520 --> 07:02:54.799
seemed to happen. The feeling of very gently stretching your

1595
07:02:54.880 --> 07:03:14.000
lower back comes along. I have fearing in your chest,

1596
07:03:21.599 --> 07:03:35.000
just noticing what sensations you are experiencing in your chest

1597
07:03:35.279 --> 07:03:51.119
right now. And there's so much of the chest. Of

1598
07:03:51.159 --> 07:03:55.080
obviously there's the collar bone leading to the chest. You've

1599
07:03:55.119 --> 07:04:03.880
got the chest bone, You've got the muscles in your chest.

1600
07:04:06.680 --> 07:04:12.759
Of course, if you're female, there's possibly the breasts. If

1601
07:04:12.759 --> 07:04:21.319
you're male, you've got the different wellmy not that different

1602
07:04:21.400 --> 07:04:28.599
these days, but there may be more muscles at the

1603
07:04:28.720 --> 07:04:36.119
top of the chest, but at the side underneath it's

1604
07:04:36.200 --> 07:04:39.159
pretty much the same. Whether you're a man or a woman.

1605
07:04:40.040 --> 07:04:45.799
There's muscles there, muscles that stretch out to your back

1606
07:04:47.000 --> 07:04:51.040
as well as breast tissue stretches and moves into your back.

1607
07:04:55.959 --> 07:05:14.919
To just being aware of your chest, being with whatever

1608
07:05:15.159 --> 07:05:34.759
feeling there is in your chest. And when I noticed that,

1609
07:05:35.479 --> 07:05:43.639
I focus on my chest, I feel it in my back,

1610
07:05:43.959 --> 07:05:48.040
my upper back. I mean, I guess the obvious reason

1611
07:05:48.119 --> 07:05:58.159
would be because you know, I'm grieve in in and

1612
07:05:58.279 --> 07:06:01.880
it stretches my chest end my back. At the same time,

1613
07:06:09.799 --> 07:06:25.080
it feels it feels okay, doesn't feel I got a

1614
07:06:25.119 --> 07:06:31.639
little bit of pain in my right chest, A little

1615
07:06:31.680 --> 07:06:38.080
bit not pain, but little discomfort, maybe stiffness, possibly I

1616
07:06:38.159 --> 07:06:49.880
don't know. I notice my shoulders also wanting to flex

1617
07:06:50.000 --> 07:06:54.400
for some reason. I think that's probably part of my

1618
07:06:54.639 --> 07:07:05.400
upper back, that connection between my shoulders marper back. Because

1619
07:07:05.439 --> 07:07:09.959
I can move my shoulders and stretch the muscles in

1620
07:07:10.119 --> 07:07:18.400
my back, moving the shoulders backwards or up, which then

1621
07:07:18.520 --> 07:07:34.360
moves I think it's the scapulous in your back. It

1622
07:07:34.439 --> 07:07:42.360
feels quite nice. Actually, a good thing about this is

1623
07:07:42.520 --> 07:07:51.119
you can, if you want to, you can just flex

1624
07:07:51.799 --> 07:08:03.840
or stimulate the various muscles in your body gently in

1625
07:08:04.000 --> 07:08:07.880
order to get more of a sense of how they feel.

1626
07:08:15.159 --> 07:08:22.919
And when you're relaxing, when you do tense and muscle,

1627
07:08:24.479 --> 07:08:27.000
then you let it go and you let it relax.

1628
07:08:28.240 --> 07:08:40.680
It relaxes way more than it would normally. You have

1629
07:08:40.959 --> 07:08:47.479
to feel that you're able to do that. There's no

1630
07:08:47.599 --> 07:08:53.080
point in doing it if there's an issue with the

1631
07:08:53.200 --> 07:08:59.439
per part of your body. You need to be gentle

1632
07:08:59.599 --> 07:09:12.840
with yourself at all times when relaxing deeply. It's important

1633
07:09:16.439 --> 07:09:27.840
to be kind to yourself. As you notice your mind.

1634
07:09:32.159 --> 07:09:39.159
How much has your mind slowed down since we started

1635
07:09:40.599 --> 07:10:06.080
this recording. How come and peaceful is your mind right now?

1636
07:10:13.080 --> 07:10:18.639
With nothing to think about and just my voice to

1637
07:10:18.799 --> 07:10:29.479
listen to because you know the intention behind this recording,

1638
07:10:30.959 --> 07:10:38.520
this relaxation, at the very least, for you to feel

1639
07:10:38.799 --> 07:10:43.200
more relaxed at the end of the recording than you

1640
07:10:43.400 --> 07:10:55.279
did at the beginning, at the very least, for your

1641
07:10:55.479 --> 07:11:06.799
mind just slowed down because your body continues to relax

1642
07:11:12.200 --> 07:11:23.080
because that's what you want to happen. That's what you

1643
07:11:23.759 --> 07:11:52.479
expect to happen, for relaxation, to fill your body, maybe

1644
07:11:52.880 --> 07:12:01.000
calm in your mind to the point of boredom. When

1645
07:12:01.080 --> 07:12:45.040
you start maybe to drift away, drifting, it's almost as

1646
07:12:45.119 --> 07:12:54.720
if you're moving further away from your body in your mind,

1647
07:12:57.119 --> 07:13:08.240
just leaving that there. M kind of liking it an

1648
07:13:08.560 --> 07:13:14.000
escape pod and a spaceship a movie. A space movie,

1649
07:13:14.119 --> 07:13:16.080
you know when they get into a little part in it,

1650
07:13:17.959 --> 07:13:34.000
since the man far away from the spaceship, safe to

1651
07:13:34.200 --> 07:14:44.080
dream and continue to relax hm drifting size slow and

1652
07:14:44.400 --> 07:15:41.720
peace so relaxed and peaceful and focusing on that feeling

1653
07:15:47.279 --> 07:15:59.840
of those individual parts of your body that's relaxing one

1654
07:16:00.040 --> 07:16:16.680
I want. You may find that every now and then

1655
07:16:19.599 --> 07:16:30.759
you realize that you weren't listening to my voice because

1656
07:16:30.799 --> 07:16:42.319
your mind started to imagine something different, maybe started to

1657
07:16:44.599 --> 07:16:55.720
almost move into some kind of a dreamy state, and

1658
07:16:55.840 --> 07:17:02.400
then you become aware of my voice again. And even

1659
07:17:02.520 --> 07:17:09.279
though you may want to focus on my voice, you

1660
07:17:09.439 --> 07:17:17.360
may also wish to allow your mind to just drift

1661
07:17:20.560 --> 07:17:37.000
naturally into that space of comfort and safety. As you

1662
07:17:37.880 --> 07:17:54.919
feel more comfort spreading through your body like a warm

1663
07:17:55.159 --> 07:18:11.759
blanket cover you gently, keeping your body at just the

1664
07:18:12.080 --> 07:18:29.200
perfect temperature. And even if you can hear background sounds,

1665
07:18:34.799 --> 07:18:47.119
they just don't seem to matter anymore. There's that sense

1666
07:18:47.200 --> 07:19:03.639
of peace spreads through your mind like a gentle breeze,

1667
07:19:06.639 --> 07:19:19.279
yet strong enough to blow away all negativity, strong enough

1668
07:19:19.439 --> 07:19:32.759
to remove from your mind any anxiety or stress that

1669
07:19:33.000 --> 07:19:47.279
was there before, and blow away any other thoughts or

1670
07:19:47.560 --> 07:20:08.959
feelings that just don't fit with the sense relaxation that

1671
07:20:14.119 --> 07:20:39.479
is feeling your body and your mind. Unless you focus

1672
07:20:39.720 --> 07:20:46.319
on your mind and countdown from ten down to one,

1673
07:20:47.680 --> 07:20:58.080
and with each number you hear, your mind will become

1674
07:21:04.159 --> 07:21:19.639
slightly more relaxed, just just slightly.

1675
07:21:22.200 --> 07:21:22.240
So.

1676
07:21:22.439 --> 07:21:29.880
From ten down to nine, just a slight movement, nine

1677
07:21:30.040 --> 07:21:42.639
down to eight, just another small change in how you feel.

1678
07:21:48.040 --> 07:21:55.080
Eight down to seven. I feeling this is a gap,

1679
07:21:56.000 --> 07:22:01.560
almost like a gap that starts to get why the

1680
07:22:01.680 --> 07:22:09.959
gap between those feelings that you used to have in

1681
07:22:10.080 --> 07:22:17.479
your mind compared to the feelings you have that are

1682
07:22:17.639 --> 07:22:29.799
growing now, feelings of comfort and security and confidence, and

1683
07:22:29.959 --> 07:22:36.319
that gap becomes wider. Made down to seven, seven, down

1684
07:22:36.439 --> 07:22:44.919
to six, and when you get to five, your mind

1685
07:22:45.000 --> 07:22:58.439
will start to have a certain physical sensation, most like

1686
07:22:58.560 --> 07:23:05.360
there's a magnet outside of your head sucking the tension

1687
07:23:05.560 --> 07:23:11.319
and the stress and any remaining feelings that you don't want,

1688
07:23:13.360 --> 07:23:22.360
sucking them out through your skull. And then down to

1689
07:23:22.639 --> 07:23:30.080
four you could start to really experience that sense of

1690
07:23:31.639 --> 07:23:42.119
not just emptiness, but space, a place full of fresh air,

1691
07:23:47.159 --> 07:23:53.959
place where you can stretch. It's almost as if as

1692
07:23:54.040 --> 07:23:59.159
you go down to four and three, your mind is expanding,

1693
07:23:59.759 --> 07:24:12.880
with this sense of peace and tranquility growing as it

1694
07:24:13.040 --> 07:24:20.319
moved down to When you get to one, in your

1695
07:24:20.479 --> 07:24:32.720
mind just feels exactly how you want to feel, almost

1696
07:24:35.799 --> 07:24:50.720
perfect feeling, maybe a sensation that you'd like to keep

1697
07:24:53.959 --> 07:25:04.759
a place that's safe, where nothing can affect you at all,

1698
07:25:16.479 --> 07:25:21.159
and you can stay in that that space of comfort

1699
07:25:21.279 --> 07:25:31.000
and confidence, confident in your own ability to create this

1700
07:25:31.919 --> 07:25:37.919
space and this feeding of comfort within your own mind.

1701
07:25:39.520 --> 07:25:49.439
Just by counting ten down to one and this is

1702
07:25:49.560 --> 07:25:54.000
something that you can do yourself when you're on your

1703
07:25:54.040 --> 07:26:03.040
own a time. You can maybe sit down, maybe just

1704
07:26:03.159 --> 07:26:14.200
for a few minutes, close your eyes. It just counts

1705
07:26:14.680 --> 07:26:28.279
slowly from ten down to one and re experience these

1706
07:26:28.439 --> 07:26:38.799
feelings in your mind. And when you feel that way

1707
07:26:38.959 --> 07:26:53.919
in your mind, your body copies your mind and that

1708
07:26:54.200 --> 07:27:00.159
feeling it's spread through your spine and your nerve, the

1709
07:27:00.319 --> 07:27:08.759
system into every part of your body, travels through your bloodstream,

1710
07:27:14.319 --> 07:27:34.799
heathing and relaxing every particle of your existence. And we

1711
07:27:36.240 --> 07:27:44.119
can practice this a few times before the end of

1712
07:27:44.200 --> 07:27:48.959
the recording, and then you can practice on your own.

1713
07:27:51.040 --> 07:27:56.080
And each time you count from ten down to one,

1714
07:28:00.720 --> 07:28:12.919
the feelings of comfort, calmness, deep deep relaxation becomes stronger

1715
07:28:14.319 --> 07:28:28.560
and deeper feeling your mind and your brain with these

1716
07:28:29.759 --> 07:28:40.560
positive chemicals that spread throughout your body, relaxing you so quickly,

1717
07:28:42.639 --> 07:28:45.959
relaxing your whole body and mind.

1718
07:28:48.599 --> 07:28:49.439
So very.

1719
07:28:50.959 --> 07:29:02.240
Very easily, just by counting for ten down to one.

1720
07:29:07.240 --> 07:29:08.080
That's what we're gonna do.

1721
07:29:08.439 --> 07:29:08.639
Now.

1722
07:29:09.479 --> 07:29:13.439
I'm going to count from ten down to one. I'd

1723
07:29:13.639 --> 07:29:17.919
like you to repeat the number after me. So when

1724
07:29:18.000 --> 07:29:26.560
I say ten, you can just repeat to yourself ten.

1725
07:29:32.200 --> 07:29:41.520
Just notice, be aware of how you feel in your

1726
07:29:41.680 --> 07:29:51.200
mind and your body, and when I say nine, you

1727
07:29:51.319 --> 07:30:07.119
can repeat to yourself. Nine became noticing the increase in

1728
07:30:07.360 --> 07:30:15.279
comfort and calmness in your mind and in your body,

1729
07:30:21.279 --> 07:30:30.720
the same. Want to say eight when I say seven, six,

1730
07:30:33.279 --> 07:30:47.560
when I say five, four, when I say three, two,

1731
07:30:51.919 --> 07:30:56.880
and lastly when I say one. It can we beat

1732
07:30:57.200 --> 07:30:58.159
that number?

1733
07:31:05.639 --> 07:31:05.759
Now?

1734
07:31:05.880 --> 07:31:11.479
Of course, when you do this on your own, without

1735
07:31:11.560 --> 07:31:16.560
listening to me, you can say the numbers or whatever

1736
07:31:18.200 --> 07:31:26.639
speed that you feel is necessary for you, so you

1737
07:31:26.799 --> 07:31:32.759
can adapt. So you feel you want to say the

1738
07:31:32.919 --> 07:31:40.439
numbers ten down to one faster than I do, then

1739
07:31:40.479 --> 07:31:43.360
you go ahead and do that. Or if you feel

1740
07:31:44.200 --> 07:31:47.319
when you do it yourself that you'd like to have

1741
07:31:47.959 --> 07:31:55.919
more more space between the numbers, maybe take a lot

1742
07:31:56.119 --> 07:32:03.680
longer to get from ten all the way down to one.

1743
07:32:07.919 --> 07:32:20.919
That's your choice also to do. So, I'm gonna count

1744
07:32:21.040 --> 07:32:29.400
from ten down to one, and when I get to one,

1745
07:32:30.759 --> 07:32:36.680
that will be the end of this recording, unless, of course,

1746
07:32:36.759 --> 07:32:48.880
you're listening to music, and the music will continue ten

1747
07:33:01.279 --> 07:33:55.840
nine eight seven.

1748
07:34:55.439 --> 07:37:17.639
Four US.

1749
07:37:20.439 --> 07:38:01.279
Twenty nineteen, eighteen, seventeen, sixteen fifteen, fourteen thirty mm twelve

1750
07:38:05.799 --> 07:38:51.520
eleven ten, nine, eight, seven, six, five, four three two.

1751
07:38:57.799 --> 07:38:58.040
One.

1752
07:39:06.439 --> 07:39:16.799
Now open your eyes, noticing how you physically feel having

1753
07:39:16.919 --> 07:39:24.520
counted down from twenty to one, allowing stress and tension

1754
07:39:25.040 --> 07:39:29.639
to leave through your fingertips and your tastes. And as

1755
07:39:29.680 --> 07:39:34.400
you focus on your fingertips, maybe they feel a little

1756
07:39:34.439 --> 07:39:41.520
bit tingling, which is I suppose quite an understanding considering

1757
07:39:41.599 --> 07:39:46.080
the tension has been exiting your body through your fingertips.

1758
07:39:52.560 --> 07:39:54.560
So now I'm going to count from twenty down to

1759
07:39:54.680 --> 07:40:02.479
one again. This time you could feel relief of tension

1760
07:40:04.119 --> 07:40:15.200
and stress, any anxiety that you may have leaving through

1761
07:40:15.240 --> 07:40:21.159
your stomach, just leaving through your stomach, almost as if

1762
07:40:21.759 --> 07:40:27.680
it's just releasing the whole of your stomach. You will

1763
07:40:27.799 --> 07:40:32.319
navel to just above your chest or below your chest,

1764
07:40:32.439 --> 07:40:37.000
rather so surrounding your belly by an area, the whole area.

1765
07:40:39.080 --> 07:40:43.319
You can feel the tension of your body where there's

1766
07:40:43.439 --> 07:40:49.080
left just releasing from that area, and you may notice

1767
07:40:49.240 --> 07:40:54.200
that your stomach will become very relaxed as I count

1768
07:40:54.279 --> 07:42:24.479
down from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

1769
07:42:28.680 --> 07:42:34.240
Two what.

1770
07:42:39.360 --> 07:42:41.959
You can open your eyes again if you choose, or

1771
07:42:42.040 --> 07:42:45.599
you can just keep them closed because it feels relaxing.

1772
07:42:47.919 --> 07:42:53.000
Just notice saying your stomach feels I notice as your focus,

1773
07:42:53.279 --> 07:42:58.720
just do a little scan of your body, notice saying

1774
07:42:58.799 --> 07:43:08.680
your body feels focusing the upper body, back, chest, stomach,

1775
07:43:08.919 --> 07:43:20.319
lax arms, hands, feet, just noticing, and you know, you

1776
07:43:20.439 --> 07:43:25.840
may start to film more of a sense of tiredness,

1777
07:43:27.119 --> 07:43:32.520
which may be the reason listening to this recording, because you.

1778
07:43:34.000 --> 07:43:34.360
Like to.

1779
07:43:36.000 --> 07:43:47.840
Let go completely of everything and drift off into a nice, natural, calm,

1780
07:43:48.279 --> 07:44:07.400
relaxing sleep. So now the focus on your forehead, and

1781
07:44:07.520 --> 07:44:10.360
if you choose, you can incorporate your eyes in this

1782
07:44:10.680 --> 07:44:17.319
focus as well. Your forehead and your eyes, it's that

1783
07:44:17.439 --> 07:44:22.360
whole area basically almost as if you were wearing a mask,

1784
07:44:22.560 --> 07:44:26.599
you know, like a I don't know, a Batman mask

1785
07:44:26.799 --> 07:44:28.279
or something, or.

1786
07:44:30.360 --> 07:44:31.200
I'm trying to fa.

1787
07:44:31.759 --> 07:44:33.840
Sorrow or something, you know, the kind of mask that

1788
07:44:33.959 --> 07:44:36.799
covers your eyes but also covers quite a lot of

1789
07:44:36.840 --> 07:44:44.000
the forehead. Focusing on that area because that's the area

1790
07:44:44.080 --> 07:44:48.720
that we're now going to release tension, stress from your mind,

1791
07:44:50.840 --> 07:44:54.680
your brain from your mind, and any tension that you

1792
07:44:54.840 --> 07:44:59.000
may have remaining in your face, in your neck, and

1793
07:44:59.080 --> 07:45:04.799
your jaw, in your eyes, your forehead, or your scalp.

1794
07:45:06.400 --> 07:45:11.720
So basically, any tension within your head area, including your

1795
07:45:11.880 --> 07:45:20.599
mind and your brain that's going to be released through

1796
07:45:20.639 --> 07:45:27.439
your forehead and your eyes. As I count down again

1797
07:45:27.599 --> 07:45:54.840
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

1798
07:45:59.240 --> 07:46:59.040
fifty fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four.

1799
07:47:02.919 --> 07:47:03.240
Three.

1800
07:47:12.759 --> 07:47:28.959
What noticing as you scare your face with jaw, your

1801
07:47:29.040 --> 07:47:37.599
eyes with cheap bones, your ears, your forehead, your scalp,

1802
07:47:39.240 --> 07:47:43.520
your neck, back of your neck and front of your neck,

1803
07:47:44.479 --> 07:47:55.200
the side of your neck, and your throat, noticing being

1804
07:47:55.240 --> 07:48:07.040
aware of the comfort increased he relaxation, not just in

1805
07:48:07.119 --> 07:48:12.200
your head and neck and mind, also the rest of

1806
07:48:12.240 --> 07:48:22.520
your body. Just notice how loose and calm you film,

1807
07:48:23.520 --> 07:48:25.159
and how easily.

1808
07:48:26.880 --> 07:48:28.439
It is to just let go.

1809
07:48:31.240 --> 07:48:55.479
Completely, let go completely, how easily. So what I'm gonna

1810
07:48:55.520 --> 07:48:59.119
do now is I want to focus on the top

1811
07:48:59.200 --> 07:49:11.680
of your head, and we're gonna allow every last piece

1812
07:49:11.799 --> 07:49:18.159
of tension or stress the wind be lingering or hiding

1813
07:49:18.360 --> 07:49:25.799
in your body or mind or head, to just be

1814
07:49:26.080 --> 07:49:36.080
sucked out on the top of your head released to

1815
07:49:36.159 --> 07:49:43.080
be air. I was sucked down into the clouds, a

1816
07:49:43.200 --> 07:49:48.400
big cloud of put your head. It's like a whirlpool.

1817
07:49:49.200 --> 07:49:52.000
It's is gonna suck that tension.

1818
07:49:53.200 --> 07:49:54.599
Our the top of your head.

1819
07:49:57.279 --> 07:50:06.759
Just take away good your focus. Imagine an opening at

1820
07:50:06.799 --> 07:50:11.240
the top of your head with a tension and stress

1821
07:50:11.360 --> 07:50:16.599
and any made in issues, maybe worries of concerns that

1822
07:50:16.759 --> 07:50:18.080
are no use to you.

1823
07:50:18.240 --> 07:50:22.000
Now you can all be sucked down at the top

1824
07:50:22.040 --> 07:50:22.799
of your head.

1825
07:50:24.360 --> 07:50:30.319
And taken away. As I count down again, I'm twenty

1826
07:50:30.720 --> 07:51:11.080
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

1827
07:51:16.439 --> 07:52:19.479
fourteen thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four,

1828
07:52:23.639 --> 07:52:34.080
three two one.

1829
07:52:44.400 --> 07:52:44.720
Pray.

1830
07:52:49.799 --> 07:53:03.279
Notice it how you feel ever relaxed, calm you physically

1831
07:53:04.319 --> 07:53:18.159
and mentally feel right now, help peaceful your mind feels.

1832
07:53:20.759 --> 07:53:26.000
It feels so nice to just let go, to give

1833
07:53:26.040 --> 07:53:40.080
yourself some space to breathe easily, to think calmly, just

1834
07:53:40.200 --> 07:53:47.360
to take a break from all that pointless worry concerns

1835
07:53:47.439 --> 07:53:54.599
about things that you don't need to think about right now,

1836
07:53:57.400 --> 07:54:02.919
because this is you all time to let go. This

1837
07:54:03.159 --> 07:54:12.840
is your space to enjoy feeling deeply relaxed, peaceful in

1838
07:54:12.959 --> 07:54:21.200
your mind, relaxed in your body. That can feel so good,

1839
07:54:24.080 --> 07:54:32.840
so nice to just not have to do anything to

1840
07:54:32.959 --> 07:54:43.279
be able to really enjoy that serenity that comes with

1841
07:54:43.520 --> 07:54:49.360
letting go completely, that peacefulness that comes with.

1842
07:54:56.080 --> 07:54:57.439
Being in this.

1843
07:54:59.240 --> 07:55:09.319
Peaceful space. And you can keep this sense of calmness

1844
07:55:10.159 --> 07:55:21.279
for as long as you choose. If you choose to

1845
07:55:21.560 --> 07:55:28.759
drift off into a deep, healing, natural sleep, then you

1846
07:55:28.840 --> 07:55:40.360
can do that. It's completely up to you, and you

1847
07:55:40.479 --> 07:55:45.479
can keep this feeling of calmness physically in your mind

1848
07:55:46.759 --> 07:55:53.200
for it's long as you choose to feel completely relaxed,

1849
07:55:58.959 --> 07:56:07.720
completely relax. And I'd like you to make up your

1850
07:56:07.959 --> 07:56:20.599
mind that you're going to relax, and I want to

1851
07:56:20.720 --> 07:56:24.119
explore that with you. What it feels like when you

1852
07:56:24.240 --> 07:56:33.319
actually decide that you're going to relax, not forcing yourself,

1853
07:56:33.439 --> 07:56:39.639
but giving yourself that. I guess it is a command, really,

1854
07:56:39.680 --> 07:56:46.599
isn't it. When you're telling yourself relax in a gentle

1855
07:56:46.759 --> 07:56:53.759
but firm way that only you can really tell yourself

1856
07:56:54.240 --> 07:56:57.080
in that way. You can't only have someone else saying

1857
07:56:57.119 --> 07:56:58.279
to you and now it relax.

1858
07:57:00.799 --> 07:57:01.000
You know.

1859
07:57:03.200 --> 07:57:05.439
It needs to be gentle, but you can't. Someone else

1860
07:57:05.520 --> 07:57:13.560
can't really have the same the same kind of influence

1861
07:57:14.759 --> 07:57:22.880
or power that you have over your own physicality, over

1862
07:57:23.119 --> 07:57:32.319
how you feel, because when you say it to yourself

1863
07:57:33.599 --> 07:57:40.599
it means more. It's personal, and your brain and your

1864
07:57:41.000 --> 07:57:45.720
unconscious mind and your body listens to what you say.

1865
07:57:48.040 --> 07:57:51.479
So for example, we'll test it out and do a

1866
07:57:51.520 --> 07:57:55.479
little test, a few little tests along the way, and

1867
07:57:55.599 --> 07:58:00.599
you can get more of an idea of the force,

1868
07:58:01.560 --> 07:58:08.240
a positive force that you can have in creating a

1869
07:58:08.439 --> 07:58:12.400
sense of comfort and relaxation in your body and your

1870
07:58:12.479 --> 07:58:21.799
mind quite quickly just by you telling yourself to relax.

1871
07:58:26.439 --> 07:58:30.080
So I want to start by its focus on your hands.

1872
07:58:33.720 --> 07:58:35.919
So focus on your hands and just tell your hands

1873
07:58:36.279 --> 07:58:42.240
to relax, and just say relax. As you focus on

1874
07:58:42.319 --> 07:58:49.279
your hands, you could say my hands are relaxed, or

1875
07:58:49.319 --> 07:58:53.479
I want my hands to relax. I think if you

1876
07:58:53.599 --> 07:59:00.400
actually do it directly by focusing and imagine that your

1877
07:59:00.560 --> 07:59:04.319
hands can hear what you're saying. You know, they've got

1878
07:59:04.400 --> 07:59:10.119
little ears, which is a little weird. So talking to

1879
07:59:10.279 --> 07:59:27.040
your hands and just say relax, nodicin how your hands

1880
07:59:27.080 --> 07:59:42.680
start to relax. Now focus on your eyes and tell

1881
07:59:42.720 --> 07:59:46.040
your eyes to relax. You just say in the same

1882
07:59:46.119 --> 07:59:55.439
word relax, and find the right tone for you. You know,

1883
07:59:55.639 --> 08:00:02.560
I might say relax, but you you might say relax

1884
08:00:03.720 --> 08:00:09.080
or relax. You know, you might say it differently to yourself,

1885
08:00:10.080 --> 08:00:16.599
and that's important for you to gauge what feels right

1886
08:00:17.000 --> 08:00:23.279
for you. To just tell your eyes to relax whilst

1887
08:00:23.400 --> 08:00:27.439
focusing on your eyes, your eyelids, the muscles around your eyes,

1888
08:00:28.319 --> 08:01:05.200
your eyebrows, and just tell your eyes directly relax now. Now,

1889
08:01:05.240 --> 08:01:15.639
I just did that myself, and sometimes you may feel

1890
08:01:15.720 --> 08:01:20.439
that you need a bit more time for the different

1891
08:01:20.520 --> 08:01:24.200
parts to relax, you know, because I started talking again

1892
08:01:24.799 --> 08:01:29.439
and maybe that part hasn't relaxed fully. But what will

1893
08:01:29.479 --> 08:01:31.959
happen is that it would just continue to relax even

1894
08:01:32.000 --> 08:01:39.200
though I'm talking. And that's happening with my eyes. Something

1895
08:01:39.279 --> 08:01:44.080
else I noticed is when I started focusing on my eyes,

1896
08:01:44.400 --> 08:01:47.880
that actually almost became They got worse before they got

1897
08:01:47.959 --> 08:01:50.840
better in a way, so that I felt a degree

1898
08:01:50.880 --> 08:01:57.560
of tension growing in my eyes and then disappearing. So

1899
08:01:57.680 --> 08:02:00.360
I think what that was really was just ME coming

1900
08:02:00.520 --> 08:02:06.799
more aware of the tension that was already there that

1901
08:02:06.919 --> 08:02:11.479
I wasn't. I wasn't focused on it before, so I

1902
08:02:11.639 --> 08:02:30.279
wasn't really acknowledging it. Or really conscious to those feelings. Yeah,

1903
08:02:30.439 --> 08:02:33.840
my eyes is still continuing to relax as well as

1904
08:02:33.919 --> 08:02:39.840
my hands. Actually, my hands have got a certain kind

1905
08:02:39.880 --> 08:02:45.919
of energy, like not buzzing, but I can kind of

1906
08:02:48.319 --> 08:02:54.159
feel a degree of energy in my hands. Maybe that's

1907
08:02:54.240 --> 08:02:59.080
where the tension is being released. Maybe that's causing that.

1908
08:03:06.479 --> 08:03:08.639
The next part, I think we should focus on the

1909
08:03:08.720 --> 08:03:11.159
back of the neck. That's a part which is quite

1910
08:03:11.200 --> 08:03:16.000
often well for me, holds tension. I don't know about

1911
08:03:16.000 --> 08:03:20.319
it for yourself, but I think it's quite a standard

1912
08:03:20.400 --> 08:03:27.479
place where tension is sometimes held. So and I'm doing

1913
08:03:27.759 --> 08:03:30.400
exactly what you're doing as you do it as well,

1914
08:03:30.560 --> 08:03:34.479
so I'm telling my body parts to relax as well.

1915
08:03:35.240 --> 08:03:37.560
So if you tell your neck, the back of your neck,

1916
08:03:38.080 --> 08:03:40.319
focus on the back of your neck and just say

1917
08:03:43.200 --> 08:03:47.680
relax in your own words, in your own tone, in

1918
08:03:47.799 --> 08:03:48.560
your own voice.

1919
08:03:49.200 --> 08:03:50.119
You can say out.

1920
08:03:50.040 --> 08:03:53.680
Loud, or you can just say it to yourself internally.

1921
08:03:54.599 --> 08:03:59.080
But you're focusing and you're saying it literally to the

1922
08:03:59.159 --> 08:04:01.919
back of your neck, as if the back of your

1923
08:04:02.000 --> 08:04:08.919
neck can actually hear what you're saying. So do that now,

1924
08:04:09.200 --> 08:04:13.799
just say relax, so back your neck, and I'll do

1925
08:04:13.919 --> 08:04:55.599
the same. Now, what I noticed and you may have

1926
08:04:55.880 --> 08:05:01.159
had similar. Thing is even those focusing on the back

1927
08:05:01.240 --> 08:05:12.119
of my neck, other parts started to I don't know,

1928
08:05:12.479 --> 08:05:15.880
showed themselves to me or maybe because they want to

1929
08:05:15.919 --> 08:05:19.799
be relaxed as well. But I started noticing the feelings

1930
08:05:19.840 --> 08:05:23.119
in my shoulders at tension in my shoulders and in

1931
08:05:23.240 --> 08:05:30.520
my upper back. Whether that was because my back of

1932
08:05:30.560 --> 08:05:35.880
my neck was saying, well, I'm pretty much okay. It's

1933
08:05:36.200 --> 08:05:45.040
the other parts that need attention, but my low of

1934
08:05:45.200 --> 08:05:49.080
my back of my neck is still relaxing. But I

1935
08:05:49.240 --> 08:05:56.000
just became more aware of other parts that needed attention. Now,

1936
08:05:56.119 --> 08:06:01.000
this might happen and it's not. It doesn't mean that

1937
08:06:01.080 --> 08:06:05.599
it's going wrong. It just means you're being notified of

1938
08:06:06.599 --> 08:06:14.360
more places that also want to feel relaxed. So I'm

1939
08:06:14.439 --> 08:06:18.599
going to focus on my upper back. So you can

1940
08:06:18.680 --> 08:06:24.479
do the same, even if you don't have any feelings

1941
08:06:24.560 --> 08:06:29.400
of tension that are obvious in your upper back, if

1942
08:06:29.439 --> 08:06:34.279
you just focus on your back and the whole area

1943
08:06:34.439 --> 08:06:38.959
from the shoulder blades down to the middle of your

1944
08:06:39.040 --> 08:06:43.759
back and your spine and me, it's more the shoulder

1945
08:06:43.840 --> 08:06:53.680
blades more. Yeah, that's the parts that are really sort

1946
08:06:53.720 --> 08:07:00.599
of given me the nod that it needs RelA So

1947
08:07:00.720 --> 08:07:04.040
I was gonna ask that one to relax, and you

1948
08:07:04.119 --> 08:07:30.319
can do the same now relaxed upper back. There's something

1949
08:07:30.520 --> 08:07:34.759
strange happened there, And this often happens.

1950
08:07:34.840 --> 08:07:35.759
I've been doing this for.

1951
08:07:38.279 --> 08:07:44.479
Over sixteen years or something, and often I'm one surprised,

1952
08:07:46.080 --> 08:07:52.520
amazed really that there can be a feeling. So when

1953
08:07:52.560 --> 08:07:56.000
I was focusing on the back of my neck, on

1954
08:07:56.159 --> 08:08:01.159
the back was starting to feel quite stressed in need

1955
08:08:01.319 --> 08:08:06.639
of attention. As soon as I started talking to you

1956
08:08:06.919 --> 08:08:12.119
about my upper back and talking about, you know, getting

1957
08:08:12.159 --> 08:08:16.919
ready to ask the upper back to relax, why the

1958
08:08:17.000 --> 08:08:22.599
back already started to relax. It's almost as if it

1959
08:08:22.759 --> 08:08:33.000
doesn't need to hear the words, just needs intention, just

1960
08:08:33.200 --> 08:08:45.639
needs to be noticed. That is something that often happens

1961
08:08:46.119 --> 08:08:53.279
in this type of situation is when you start to

1962
08:08:53.479 --> 08:08:58.479
relax a couple of parts of your body, as we've

1963
08:08:58.560 --> 08:09:04.759
done with a hand, our eyes and eyelids, and.

1964
08:09:05.000 --> 08:09:14.319
Now back of the neck, top of the back, upper back.

1965
08:09:15.439 --> 08:09:19.439
The rest of the body seems to just take notice

1966
08:09:22.159 --> 08:09:30.439
and decide in its own way to start relaxing. Other

1967
08:09:30.560 --> 08:09:40.439
parts of your body start to just become looser. I

1968
08:09:40.520 --> 08:09:43.200
suppose it's kind of like a bit of an avalanche,

1969
08:09:43.400 --> 08:09:48.479
you know, a little ball starts rolling before you know it.

1970
08:09:48.599 --> 08:09:51.840
The whole of your body is completely relaxed and can't

1971
08:10:00.959 --> 08:10:08.560
And if you focus on your face, you focus on

1972
08:10:08.639 --> 08:10:17.279
your eyes, your eyelids, your eyebrows, and the muscles around

1973
08:10:17.360 --> 08:10:26.919
your eyes. Maybe you start to notice that your forehead

1974
08:10:27.200 --> 08:10:31.840
is more relaxed than it was. Maybe your face is

1975
08:10:31.959 --> 08:10:38.639
more relaxed. I would say my entire face is a

1976
08:10:38.759 --> 08:10:52.119
lot more relaxed than it was. So we're going to

1977
08:10:52.200 --> 08:10:59.799
focus now on your shoulders again, just like before. Just

1978
08:11:00.080 --> 08:11:04.000
tell your shoulders, and you can't do them individuity. You

1979
08:11:04.040 --> 08:11:07.880
can do the right shoulder and left shoulder. I just

1980
08:11:08.040 --> 08:11:12.240
deally do both at the same time. And just tell

1981
08:11:12.599 --> 08:11:15.599
your shoulders as you focus on them in your mind,

1982
08:11:16.959 --> 08:11:22.159
focus on that they feel. Maybe you can see them

1983
08:11:22.639 --> 08:11:28.840
in your mind's eye. Just tell your shoulders.

1984
08:11:32.119 --> 08:11:32.759
To relax.

1985
08:11:59.720 --> 08:12:23.560
HM as nice as they relax. But do you notice,

1986
08:12:26.240 --> 08:12:32.680
especially with my back, is the connection between the different

1987
08:12:32.799 --> 08:12:43.880
parts the back, with shoulders, the neck being all connected

1988
08:12:44.360 --> 08:12:50.759
and being such a large part of your body, it's

1989
08:12:50.799 --> 08:12:58.959
all it's hard to separate them from each other. In

1990
08:12:59.119 --> 08:13:01.759
my lower back is started to relax on its own.

1991
08:13:07.919 --> 08:13:09.119
Maybe I'm going too.

1992
08:13:09.080 --> 08:13:15.040
Slow and that could be an issue because we all

1993
08:13:15.119 --> 08:13:21.479
go at different speeds. And the idea at the beginning

1994
08:13:21.599 --> 08:13:23.919
of this recording was for you to be able to

1995
08:13:24.200 --> 08:13:40.560
just say to yourself, relax without focusing on any particular

1996
08:13:40.759 --> 08:13:46.520
part of your body. Because when you know that, taving

1997
08:13:46.599 --> 08:13:58.720
your hands to relax and your hand relax, you tell

1998
08:13:58.799 --> 08:14:07.159
your lids, your eyes, and muscles around your eyes and

1999
08:14:07.279 --> 08:14:21.159
your eyebrows to relax, and they relax. You tell the

2000
08:14:21.840 --> 08:14:40.919
back of your neck to relax and it relaxes. You

2001
08:14:41.080 --> 08:15:08.759
tell your upper back to relax and relaxes. You tell

2002
08:15:08.799 --> 08:15:48.080
your shoulders to relax and they relax. You told your

2003
08:15:48.159 --> 08:15:54.799
hands to relax, they relaxed and they continued to relax.

2004
08:16:00.639 --> 08:16:06.279
And you told your eyelids, the muscles around your eyes,

2005
08:16:07.319 --> 08:16:19.200
your eyebrows to relax, They relaxed and continue to relax.

2006
08:16:25.560 --> 08:16:29.159
When you told the back of your neck, focused on

2007
08:16:29.279 --> 08:16:35.240
the back of your neck and told it to relax,

2008
08:16:39.560 --> 08:16:54.880
they relaxed and continued to relax. And you told your

2009
08:16:55.439 --> 08:17:07.560
upper back to relax, be relaxed and continued to relax.

2010
08:17:15.919 --> 08:17:21.439
That's with your shoulders. You told your shoulders to relax

2011
08:17:21.840 --> 08:17:34.119
and your shoulders relaxed and continued to relax.

2012
08:17:39.799 --> 08:17:44.759
And it's not just that, it's.

2013
08:17:47.439 --> 08:17:51.840
That the rest of your body has also been listening

2014
08:17:53.560 --> 08:17:59.560
and their relaxation has been spreading. So from your eyes,

2015
08:18:00.080 --> 08:18:07.360
the relaxation spread to your forehead, around your face, into

2016
08:18:07.479 --> 08:18:21.279
your skin, into your jaw, into the fronts and sides

2017
08:18:21.400 --> 08:18:26.200
of your neck. I will way down your chest and stomach.

2018
08:18:32.880 --> 08:18:40.000
Your relaxed hands and shoulders meet up through your arms,

2019
08:18:40.720 --> 08:18:52.720
relaxing your forearms, your upper arms, elbows, your wrists, letting

2020
08:18:52.880 --> 08:19:09.560
go the lower back, your hips, buttocks gray or just

2021
08:19:09.959 --> 08:19:18.560
start to relax, so continue even more comfort spreading through

2022
08:19:18.639 --> 08:19:32.360
your legs all the way down to your ankles, the

2023
08:19:32.560 --> 08:19:38.279
tops of your feet, the sight of your feet, and

2024
08:19:38.400 --> 08:19:53.159
the bottoms of your feet, relaxing into your toes, each

2025
08:19:53.439 --> 08:20:17.759
toe Alexi, calm, please. And as your body relaxes more,

2026
08:20:18.319 --> 08:20:42.159
your mind becomes slower or peaceful, to the point where

2027
08:20:44.360 --> 08:20:56.599
if you choose to fall asleep, you can easily do

2028
08:20:56.799 --> 08:21:12.400
that easy drift the way because there's nothing going on

2029
08:21:12.520 --> 08:21:29.119
in your mind. Your prain is peaceful. Your body continues

2030
08:21:33.000 --> 08:22:02.479
to rise, and with that connection between your body relaxing,

2031
08:22:02.959 --> 08:22:16.720
the word do you say to yourself relax means that

2032
08:22:16.880 --> 08:22:23.479
you don't need to focus on just one part. You

2033
08:22:23.599 --> 08:22:36.400
can just focus on your entire body, saying the powerful

2034
08:22:36.520 --> 08:22:41.799
word relax.

2035
08:22:51.520 --> 08:22:52.240
And there's.

2036
08:22:54.119 --> 08:23:13.279
Those familiar sensations of comfort spreading throughout your body, listening

2037
08:23:13.560 --> 08:23:33.319
and calming and heathing every part to your body feasing, relaxed.

2038
08:23:47.959 --> 08:23:51.680
So all we need to do and now one is just.

2039
08:23:53.560 --> 08:23:54.759
Tell yourself.

2040
08:23:58.119 --> 08:24:14.479
Relax, completely comfortable.

2041
08:24:27.720 --> 08:25:17.520
So starting now with number twenty nineteen, eighteen, seventeen, sixteen

2042
08:25:34.360 --> 08:31:29.240
fifty fourteen thirty too well, the USU eight.

2043
08:32:13.560 --> 08:39:15.799
Which insist U why up the status.

2044
08:38:22.279 --> 08:38:22.520
One?

2045
08:38:28.840 --> 08:38:51.119
So counted down ten to one, ten nine eight, seven, six,

2046
08:38:53.319 --> 08:38:59.639
five four three.

2047
08:39:02.279 --> 08:39:05.319
Two h.

2048
08:39:12.439 --> 08:39:15.319
And maybe that was a bit too quick in order

2049
08:39:15.439 --> 08:39:19.319
to relax. Maybe it's a bit too fast for you

2050
08:39:19.639 --> 08:39:29.360
to notice the calming of your body, maybe even a

2051
08:39:29.439 --> 08:39:32.959
little bit of pressure there. Like you'll count it down

2052
08:39:33.080 --> 08:39:36.000
from ten to one. Would you expect me to do? Man,

2053
08:39:36.959 --> 08:39:41.720
expect me to stick go floppy just because you're counting down.

2054
08:39:45.880 --> 08:39:46.040
Two.

2055
08:39:47.080 --> 08:39:50.360
If you try it again, but this time I'll go

2056
08:39:50.439 --> 08:39:57.479
a bit slower this time. As you focus on the

2057
08:39:57.639 --> 08:40:01.759
whole of your body, all we focus on your legs.

2058
08:40:04.200 --> 08:40:13.319
Just notice how your body does start to feel more

2059
08:40:13.799 --> 08:40:54.040
relaxed with every number that I count down ten nine, eight, seven, six,

2060
08:41:02.520 --> 08:42:11.439
five four three two one, and just notice how how

2061
08:42:11.520 --> 08:42:21.639
you feel, generally, how your body feels. It's not necessarily

2062
08:42:21.720 --> 08:42:32.080
even about counting down from ten to one. It's that

2063
08:42:32.400 --> 08:42:49.240
space that you have, that space between us being active

2064
08:42:51.560 --> 08:43:01.880
physically or mentally, just sitting or lying down, just being there,

2065
08:43:02.639 --> 08:43:08.080
not doing anything, not saying anything, nor deeding to think

2066
08:43:08.200 --> 08:43:14.080
about anything. So it opens up a space, you know,

2067
08:43:14.279 --> 08:43:23.599
a bit of a space, the gap. And the more

2068
08:43:24.919 --> 08:43:28.240
I camped down from the tental one, the bigger that

2069
08:43:28.439 --> 08:43:37.959
gap becomes. So there's that gap of calmness, of comfort

2070
08:43:38.520 --> 08:43:52.880
and relaxation. It's a nice feeling, yeah, And it moves

2071
08:43:54.479 --> 08:44:04.400
those stresses or discomforts physically or emotionally, moves them away.

2072
08:44:11.159 --> 08:44:12.119
Allows you.

2073
08:44:14.840 --> 08:44:15.360
To just.

2074
08:44:18.319 --> 08:44:25.040
Slow down. Someone to count again from ten down to one,

2075
08:44:25.479 --> 08:44:35.720
and notice that gap widening, the gap, And as it widens,

2076
08:44:35.759 --> 08:44:42.119
it's almost like the stress and attention falls into the gap.

2077
08:44:55.639 --> 08:45:38.599
It gives you that distance, that space. Now, ten nine, six, eight, seven, six,

2078
08:45:51.360 --> 08:46:21.959
five four three.

2079
08:46:38.000 --> 08:46:56.919
Two one.

2080
08:47:08.799 --> 08:47:12.840
How does your body feel.

2081
08:47:14.799 --> 08:47:14.959
Now?

2082
08:47:27.680 --> 08:47:40.319
Can you notice that you feeling calmer? Are you feeling

2083
08:47:42.680 --> 08:48:10.080
more relaxed? As we now focus on your legs, just

2084
08:48:10.240 --> 08:48:30.479
your legs. We're just going to start with focusing on

2085
08:48:30.959 --> 08:48:50.080
your thighs. Of course, it's not the most exciting thing

2086
08:48:50.240 --> 08:48:56.759
to be doing, because I'm sure like most of your

2087
08:48:56.799 --> 08:49:09.240
body is not not going on right now. Just focusing

2088
08:49:09.919 --> 08:49:15.479
on the whole of your thighs, the tops of your thighs,

2089
08:49:16.279 --> 08:49:21.639
the sides of your fires the bottoms of your thighs,

2090
08:49:23.119 --> 08:49:28.599
your outer thighs, and your inner thighs. Basically the whole

2091
08:49:28.680 --> 08:49:36.119
of your thigh that leads into your hip and it

2092
08:49:36.279 --> 08:49:47.000
goes down to your knee joints. Now, this is a

2093
08:49:47.080 --> 08:49:55.479
big area. It's a very heavy area. It's very strong,

2094
08:49:56.720 --> 08:50:01.720
probably the strongest muscles in your body ring your thighs.

2095
08:50:11.919 --> 08:50:18.159
But I don't think we perhaps will give enough attention

2096
08:50:19.560 --> 08:50:32.959
to our thighs. Perhaps we don't acknowledge how important our

2097
08:50:33.159 --> 08:50:53.319
thighs are to our lives, how much they actually do

2098
08:50:53.520 --> 08:51:07.360
for us all through our lives. And it may seem

2099
08:51:07.439 --> 08:51:08.639
to sound really weird, but.

2100
08:51:11.520 --> 08:51:12.599
I think that all of.

2101
08:51:12.639 --> 08:51:23.439
Our body parts, especially our thighs, need some TLC, a

2102
08:51:23.520 --> 08:51:36.599
bit of love shown, a bit of acknowledgement, thank you,

2103
08:51:39.759 --> 08:51:52.040
gratitude for what our thighs do for us. And I

2104
08:51:52.200 --> 08:51:57.880
know this may sound a bit strange. Maybe you think,

2105
08:51:58.319 --> 08:52:01.680
why am I sure should be out in the garden

2106
08:52:01.919 --> 08:52:10.119
hugging a tree or something. Wow, it's hard to set

2107
08:52:10.159 --> 08:52:13.319
a microphone up on a tree. That's why I'm doing

2108
08:52:13.360 --> 08:52:16.000
this indoors. Otherwise I would be outside hugging a tree.

2109
08:52:17.200 --> 08:52:19.119
Now I can't see the television.

2110
08:52:18.680 --> 08:52:19.159
From the tree.

2111
08:52:25.840 --> 08:52:30.119
If you move down to your knees gain such an

2112
08:52:30.200 --> 08:52:39.919
important part. And I think we don't necessarily I'll speak

2113
08:52:39.959 --> 08:52:47.319
for myself here, I don't necessarily appreciate all that my

2114
08:52:47.439 --> 08:52:52.680
knees do for me until I have a problem with

2115
08:52:52.799 --> 08:52:57.880
my knee. It's occasionally if ivor maybe I'll bash it

2116
08:52:58.240 --> 08:53:04.040
or it's ache for some reason. It's then that I

2117
08:53:04.240 --> 08:53:09.720
realize how much it does. You know, the benefit of

2118
08:53:09.840 --> 08:53:17.279
being able to use my legs without any kind of

2119
08:53:17.439 --> 08:53:25.759
physical discomfort is a beautiful thing that's possibly not appreciated

2120
08:53:25.919 --> 08:53:36.959
until it's temporarily removed. You know that's comfort. But as

2121
08:53:37.000 --> 08:53:42.319
you focus on your knees, regardless of how your knees feel,

2122
08:53:45.439 --> 08:53:51.159
you can have that sense of gratitude and love to

2123
08:53:51.279 --> 08:54:03.880
your knees for all that they do for you. And

2124
08:54:04.080 --> 08:54:08.040
you can still have that attention on your thighs. Maybe

2125
08:54:08.240 --> 08:54:14.520
notice how your thighs feel. Maybe you've notice that they

2126
08:54:15.400 --> 08:54:33.200
are relaxing more deeply as you focus now on the

2127
08:54:33.279 --> 08:54:37.680
bottoms of your legs, your shins, and your calf muscles

2128
08:54:38.080 --> 08:54:45.720
and the bones between your knees and your feet incorporate,

2129
08:54:45.840 --> 08:54:57.159
and of course your ankles so important. Anyone that's had

2130
08:54:58.040 --> 08:55:02.959
even like the slightest the sprain of an ankle knows

2131
08:55:03.279 --> 08:55:15.200
how how much we take our ankles for granted. And

2132
08:55:15.319 --> 08:55:17.639
it's kind of strange in a way when you think that.

2133
08:55:20.159 --> 08:55:24.159
You know, logically, our wrists are a lot thinner than

2134
08:55:24.279 --> 08:55:28.360
the rest of our arms, which is okay, it doesn't

2135
08:55:28.880 --> 08:55:31.959
I can't see any problem with that because we're just

2136
08:55:32.040 --> 08:55:39.799
picking stuff up. Our ankles so much thinner than the

2137
08:55:39.880 --> 08:55:50.119
rest of our legs, and from a physics perspective or

2138
08:55:50.319 --> 08:55:54.439
logical even it doesn't really make sense that all this

2139
08:55:54.720 --> 08:56:03.520
weight would ultimately be resting on your ankles then leading

2140
08:56:03.560 --> 08:56:16.479
to your feet, a thin area, thin bone. Yeah, it

2141
08:56:16.720 --> 08:56:22.599
does so much great work. Supports us, supports our body

2142
08:56:23.880 --> 08:56:34.360
for a lifetime, helps us to balance, helps you to

2143
08:56:38.360 --> 08:56:47.599
get around and be mobile. And there's the calf muscles.

2144
08:56:47.639 --> 08:56:55.240
Of course, when I was younger, I couldn't see the

2145
08:56:55.319 --> 08:57:00.400
point in calf muscles didn't seem to do anything. Okay,

2146
08:57:01.520 --> 08:57:05.040
if I walked around on tiptoes, then my craf muscles

2147
08:57:05.119 --> 08:57:08.599
get some work. But of course that's not true. The

2148
08:57:08.759 --> 08:57:13.119
calf muscles are being used whenever we use our legs

2149
08:57:18.720 --> 08:57:31.360
and your shins there to protect your lower legs, shaped

2150
08:57:31.400 --> 08:57:36.119
in a way, almost as a protector for the bone,

2151
08:57:43.680 --> 08:57:55.840
leading of course to your ankles and your feet. We're

2152
08:57:55.880 --> 08:57:57.799
not going to focus on your feet. We're just going

2153
08:57:57.840 --> 08:58:04.240
to focus on the legs. I realize, but now that

2154
08:58:04.360 --> 08:58:08.759
I've mentioned your feet, you probably focuses numb them anyway,

2155
08:58:09.319 --> 08:58:11.080
So maybe I should focus.

2156
08:58:10.799 --> 08:58:11.880
On your feet a little bit.

2157
08:58:15.919 --> 08:58:20.319
You can have them in your awareness the same as

2158
08:58:20.400 --> 08:58:24.759
you have your thighs in your awareness. Even though we

2159
08:58:24.880 --> 08:58:30.799
haven't been focusing on your thighs a few minutes, I've

2160
08:58:30.840 --> 08:58:41.759
been focusing on your ankles. There's still that sensation of

2161
08:58:44.959 --> 08:58:57.720
comfort in your thighs, and there's that movement of energy.

2162
08:59:00.000 --> 08:59:07.119
The thighs hold lots of different sensations. Of course, there's

2163
08:59:07.159 --> 08:59:11.919
the muscles, the big straw muscles that we have in

2164
08:59:12.000 --> 08:59:25.840
our thighs, but the skin on the outside of the thighs,

2165
08:59:26.840 --> 08:59:31.520
as in the outside of all of our body can

2166
08:59:31.599 --> 08:59:42.959
be very sensitive, sensitive to the touch, sensitive to temperature.

2167
08:59:49.520 --> 08:59:57.080
And inside your thighs the bones, there's the muscle, there's

2168
08:59:57.119 --> 09:00:02.200
the blood, vessels, the arch trees, all this stuff that's

2169
09:00:02.479 --> 09:00:11.279
inside your thighs. I guess sometimes it'd be nice if

2170
09:00:11.279 --> 09:00:16.159
you could actually put your fingers inside your thighs and

2171
09:00:16.200 --> 09:00:22.000
a message, so you can message on the outside, of course,

2172
09:00:22.840 --> 09:00:25.159
but to be able to get deep into the muscles,

2173
09:00:26.159 --> 09:00:31.360
to be able to just message inside your thighs, messaging

2174
09:00:31.439 --> 09:00:40.040
the bones of your leg message in all the veins,

2175
09:00:40.279 --> 09:00:50.479
and just gently healing your thighs, and you could move

2176
09:00:50.680 --> 09:00:58.040
down message and inside your knees, just message in those bones,

2177
09:00:59.080 --> 09:01:06.080
but with healing fingertips spreading that healing energy deep into

2178
09:01:06.200 --> 09:01:15.639
the joints of your knees. Of course, there's the back

2179
09:01:15.880 --> 09:01:21.000
of your your knee and the inside crease where your

2180
09:01:21.080 --> 09:01:28.840
knee is. It's a really sensitive area, really feels very

2181
09:01:29.000 --> 09:01:33.759
nice when you stroke it. That might be because it's

2182
09:01:33.799 --> 09:01:39.080
an area that's not really touched very often. It's almost

2183
09:01:39.159 --> 09:01:45.479
like a hidden part, a crease in your legs. It's

2184
09:01:45.520 --> 09:01:52.639
almost it's like a part that has a sensitivity, which

2185
09:01:52.680 --> 09:02:03.159
is a little bit different. Of course, it's protected by

2186
09:02:03.240 --> 09:02:14.639
your legs. So you can imagine putting your fingers into

2187
09:02:14.759 --> 09:02:25.200
that crease in your legs, folding between your legs, you

2188
09:02:25.279 --> 09:02:31.000
can just message with your fingertips. Imagine your fingertips going inside,

2189
09:02:32.720 --> 09:02:40.759
message in the muscle or tissue. You can of course

2190
09:02:40.919 --> 09:02:47.560
field the bones of your knees, heading through your fingertips,

2191
09:02:54.959 --> 09:02:56.400
and then as you go down.

2192
09:02:59.040 --> 09:03:01.840
To your calf most and that's the part I'd like

2193
09:03:01.919 --> 09:03:02.439
to be able.

2194
09:03:02.319 --> 09:03:08.479
To really put my fingertips deep inside my half muscles,

2195
09:03:09.959 --> 09:03:19.759
massage in every single tissue of that muscle, healing every part,

2196
09:03:25.720 --> 09:03:31.799
and then doing the same for my shins, massage in

2197
09:03:32.680 --> 09:03:40.360
gently stroking the bones, gently stroking them, healing and loving way,

2198
09:03:41.680 --> 09:03:48.080
because they deserve to be treated as the precious bones

2199
09:03:48.159 --> 09:03:52.799
that they are, because our legs are so precious as

2200
09:03:52.840 --> 09:03:57.560
in all the other parts of our body, and more

2201
09:03:57.639 --> 09:04:11.759
precious of any chore on the planet. When you start

2202
09:04:11.880 --> 09:04:23.799
to think about the legs in this way, it can

2203
09:04:24.080 --> 09:04:26.360
change your perspective.

2204
09:04:29.080 --> 09:04:30.279
It might sound a bit.

2205
09:04:33.279 --> 09:04:37.560
A bit silly to start with the idea of having

2206
09:04:38.439 --> 09:04:48.520
love for your legs, showing appreciation your thighs, want them

2207
09:04:48.599 --> 09:04:52.479
to be able to put your hands in your thighs

2208
09:04:54.439 --> 09:05:00.919
the massage the muscles and the bones, and to get

2209
09:05:00.919 --> 09:05:09.200
your fingers deep in there, releasing all tension. Just to

2210
09:05:09.400 --> 09:05:18.840
show how much you care about your legs, how much

2211
09:05:18.880 --> 09:05:24.599
you care for what your legs do for you regularly,

2212
09:05:27.000 --> 09:05:37.159
your knees, your calves, your ankles, the strength of your ankles,

2213
09:05:40.080 --> 09:05:44.799
considering how thin they are compared to the rest of

2214
09:05:44.880 --> 09:05:54.639
your legs, especially your thighs. Yet this so strong, so flexible,

2215
09:05:58.439 --> 09:06:11.279
absolutely amazing things. Your ankles are truly a gift because

2216
09:06:11.319 --> 09:06:20.040
of what they do for you, supporting all that weight,

2217
09:06:22.040 --> 09:06:26.559
regardless of how what weight you are, Even if you're

2218
09:06:26.559 --> 09:06:31.279
only eat eight stone, there still a lot of weight

2219
09:06:31.519 --> 09:06:38.199
for these little ankles. Now I'm a lot heavier than

2220
09:06:38.279 --> 09:06:48.239
eat stone double back, yet my ankles support my body

2221
09:06:49.000 --> 09:06:55.599
all the time. Although they do give off a sigh

2222
09:06:55.599 --> 09:07:00.800
of relief when I sit down. That's I've got my

2223
09:07:00.839 --> 09:07:09.760
whole legs. Though my feet I feel also go my

2224
09:07:09.919 --> 09:07:10.559
toast crap.

2225
09:07:11.760 --> 09:07:12.519
I'm so happy.

2226
09:07:32.319 --> 09:07:41.959
Your legs really are amazing, And I know talking about

2227
09:07:42.440 --> 09:07:47.959
talking about your legs is probably possibly one of the

2228
09:07:48.040 --> 09:07:53.599
most most boring things you've ever heard anyone say. Possibly

2229
09:07:56.519 --> 09:08:03.199
you're boring or not everything I said, it's true. Who

2230
09:08:03.319 --> 09:08:23.879
licks are amazing. Who licks deserve not just respect, They

2231
09:08:23.959 --> 09:08:36.559
deserve to relax deeply. They deserve to take some time

2232
09:08:36.680 --> 09:09:00.279
out of the day to just let go completely. The

2233
09:09:00.519 --> 09:09:18.319
legs really can relax. And because the legs are so

2234
09:09:19.360 --> 09:09:24.160
such a most, you know, very important part of your body,

2235
09:09:25.480 --> 09:09:29.080
and your relax relegs, the rest of your body also

2236
09:09:30.319 --> 09:09:47.839
naturally follows in that journey of comfort. I can feel

2237
09:09:47.879 --> 09:09:55.839
it in my hips. My hips feel really loose, and

2238
09:09:56.040 --> 09:09:56.599
also in my.

2239
09:09:56.680 --> 09:09:57.639
Lower back as well.

2240
09:09:59.639 --> 09:10:05.199
My love my back really feels it feels stretched, even

2241
09:10:05.239 --> 09:10:08.160
though I'm just sitting in a chair and there's no

2242
09:10:08.480 --> 09:10:14.559
stretching as far as I'm aware that I'm doing. It's

2243
09:10:14.599 --> 09:10:17.480
almost as if the muscles are just relaxed so much

2244
09:10:18.720 --> 09:10:24.319
that there is a natural stretch as the tension has

2245
09:10:25.239 --> 09:10:27.839
reduced a lot.

2246
09:10:44.199 --> 09:10:47.279
And I'm now going to count down from ten down

2247
09:10:47.319 --> 09:10:52.120
to one, and.

2248
09:10:52.279 --> 09:11:26.559
You can continue to feel wonderfully relaxed. Ten nine, eight, seven, six, five, four.

2249
09:11:29.680 --> 09:11:45.599
Three two one relax.

2250
09:11:53.480 --> 09:11:57.720
So I'm just going to count down five down to one.

2251
09:11:58.519 --> 09:12:03.080
And it's a countdown if you just focus on the numbers,

2252
09:12:04.760 --> 09:12:12.800
just the numbers counting down, and notice how you feel

2253
09:12:15.440 --> 09:12:20.000
in this moment as you hear the numbers counting down,

2254
09:12:21.080 --> 09:12:33.599
knowing that those numbers counting down represent you feeling calmer,

2255
09:12:34.959 --> 09:12:40.360
not just in your body, but also relaxing your mind.

2256
09:12:43.440 --> 09:12:48.720
Just notice how you feel. There's nothing to do, it's

2257
09:12:48.879 --> 09:12:56.760
nothing to say, it's nothing to think about. Starting with

2258
09:12:58.279 --> 09:13:45.239
number five, four three two one, how did you notice

2259
09:13:49.319 --> 09:13:57.480
the gradual letting go, let the tension in your body.

2260
09:14:01.080 --> 09:14:06.760
You may also begin to notice and be aware of

2261
09:14:06.919 --> 09:14:15.879
how your mind is starting to slow down. This is

2262
09:14:16.040 --> 09:14:22.599
just a natural thing that happens. It's not really a

2263
09:14:22.760 --> 09:14:29.839
special procedure. It's just natural. Because it is. Your body relaxes,

2264
09:14:30.040 --> 09:14:35.480
your mind also starts to relax, and the more your

2265
09:14:35.559 --> 09:14:38.760
mind relaxes, the more your body relaxes. It's just a

2266
09:14:38.959 --> 09:14:51.480
continuous circle of relaxation. And there's that calmness that comes

2267
09:14:51.680 --> 09:14:55.040
from relative quietness.

2268
09:14:56.639 --> 09:15:01.519
You know, even even if this background sounds either your

2269
09:15:01.720 --> 09:15:08.199
side online, it's still going to be quite calm.

2270
09:15:09.919 --> 09:15:12.559
You know, you haven't got the television on, there's no

2271
09:15:12.879 --> 09:15:17.080
music in the background, unless you're listening to the recorded

2272
09:15:17.160 --> 09:15:17.720
with music.

2273
09:15:17.839 --> 09:15:25.040
Of course, you're very likely not going to be sitting

2274
09:15:25.080 --> 09:15:25.839
in a room.

2275
09:15:25.639 --> 09:15:30.199
With other people. Of course you might be, but generally

2276
09:15:30.400 --> 09:15:33.519
it's more ideal if you can do this on your own,

2277
09:15:35.239 --> 09:15:45.279
so no distractions, and when you stop thinking about stuff,

2278
09:15:51.879 --> 09:16:02.120
relaxation automatically rises, a sense of comfort starts to grow,

2279
09:16:06.639 --> 09:16:13.319
and without trying to build it up into something fantastical,

2280
09:16:17.160 --> 09:16:25.839
something magical, this is just a natural process, something that's

2281
09:16:27.040 --> 09:16:36.760
easy to accomplish. In fact, it's almost the sense of

2282
09:16:37.040 --> 09:16:44.279
relaxing completely happens really when you put no effort into it.

2283
09:16:45.319 --> 09:16:51.000
It's not something that you can really force. It's something

2284
09:16:51.160 --> 09:17:01.919
that happens naturally. And part of the process of this

2285
09:17:02.199 --> 09:17:14.160
recording and others is simply two allow you to take

2286
09:17:14.239 --> 09:17:18.160
advantage of this space.

2287
09:17:20.400 --> 09:17:24.639
This time, to just.

2288
09:17:28.800 --> 09:17:36.360
Let go, to just be here, to be in tune

2289
09:17:40.040 --> 09:17:52.120
with how you feel, yet with the intention of wanting

2290
09:17:52.400 --> 09:18:04.519
to relax deeply and maybe even to fall asleep, depending

2291
09:18:04.760 --> 09:18:10.959
on what it is that you wish for yourself in

2292
09:18:11.120 --> 09:18:27.239
this moment. As we know, relaxing is the majority of

2293
09:18:27.400 --> 09:18:31.959
the process of falling asleep. The actual falling asleep part

2294
09:18:32.199 --> 09:18:40.400
is a tiny bit at the end. The deeper relaxed

2295
09:18:40.760 --> 09:19:02.519
you become, the easier you find yourself drifting. You can

2296
09:19:02.599 --> 09:19:11.199
also if you choose stay focused on my voice and

2297
09:19:12.760 --> 09:19:42.919
really enjoy the process, gradually relaxing each muscle in your

2298
09:19:43.000 --> 09:20:17.519
body effortlessly and just observing the sensation of letting go completely.

2299
09:20:23.559 --> 09:20:27.599
This time, I'm gonna count from six down to one,

2300
09:20:32.440 --> 09:20:32.839
and you.

2301
09:20:32.919 --> 09:20:43.239
Can notice your mind calming down more with each number

2302
09:20:44.959 --> 09:22:27.440
that you hear me say, naturally, feeling calm and slow, peaceful. Six, five, four, three,

2303
09:23:05.400 --> 09:24:05.080
two one, Where help, your mind has slowed right down,

2304
09:24:08.360 --> 09:24:31.760
sinking deeply into relaxation. And as you focus on your mind,

2305
09:24:35.599 --> 09:24:44.879
they noticed that there are some thoughts still there, maybe

2306
09:24:45.080 --> 09:24:54.800
some stubborn thoughts that for some reason perhaps need your attention.

2307
09:25:01.720 --> 09:25:03.080
That's what you can do is.

2308
09:25:08.639 --> 09:25:21.120
Send love to those thoughts. Sprinkle those thoughts with love.

2309
09:25:22.879 --> 09:25:27.080
I at petals from a flower. Just sprinkle over them,

2310
09:25:28.559 --> 09:25:35.680
petals filled with love towards those thoughts, to let those

2311
09:25:35.919 --> 09:25:36.959
thoughts know that.

2312
09:25:39.160 --> 09:25:45.360
You're not abandoned them. You just need them, to require

2313
09:25:45.480 --> 09:25:56.279
them to just calm down, slow down, quiet down.

2314
09:26:00.199 --> 09:26:00.800
And now.

2315
09:26:08.480 --> 09:26:11.959
So as you focus on those remaning.

2316
09:26:11.599 --> 09:26:15.400
Thoughts, as we count down this time from.

2317
09:26:15.400 --> 09:26:24.279
Seven down to one of each number, just imagine sprinkling

2318
09:26:25.080 --> 09:26:39.680
those flower petals of love, kindness, gratitude over those thoughts,

2319
09:26:44.800 --> 09:26:51.360
which will allow them to just melt away and relax deeply.

2320
09:26:55.160 --> 09:27:04.360
A bitter number. Their thoughts would become more.

2321
09:27:08.160 --> 09:27:16.400
And more relaxed, starting.

2322
09:27:19.279 --> 09:27:20.639
With number seven.

2323
09:27:39.639 --> 09:28:38.239
Six, five four three.

2324
09:29:29.400 --> 09:29:54.760
What lets it now? That is now? Next?

2325
09:29:58.680 --> 09:30:17.760
You're feeling in your body? You can to focus on

2326
09:30:17.959 --> 09:30:27.400
your hands? Is the more relaxed to your hands are,

2327
09:30:29.760 --> 09:30:51.440
the more relaxed to body? And my dog, you focus

2328
09:30:51.760 --> 09:31:02.000
on your hands and your fingers. There's nothing needed to

2329
09:31:02.080 --> 09:31:07.800
be done. There's no clenching of fists or dents in

2330
09:31:07.919 --> 09:31:17.720
the fingers or anything like that. M it's just the

2331
09:31:17.959 --> 09:31:31.319
noticing and focusing on your hands, noticing.

2332
09:31:31.080 --> 09:31:51.279
How they feel. It gives them more likes. Do your

2333
09:31:51.480 --> 09:31:58.480
hands feel, I can't where your mind feels?

2334
09:32:00.360 --> 09:32:01.720
And more.

2335
09:32:04.279 --> 09:32:18.319
Comforts you feel throughout your body. See may.

2336
09:32:20.599 --> 09:33:03.639
Have a laticed Your mind is starting to read Like said,

2337
09:33:07.720 --> 09:33:22.360
just on your hands and fingerss allowing them cheap experience

2338
09:33:25.080 --> 09:33:33.279
a real deepening. With that relaxation in your hands and fingers,

2339
09:33:39.360 --> 09:33:50.760
more and more relaxed. Feached number.

2340
09:33:58.360 --> 09:34:12.440
Of eight down to one, you almost feel that feeding.

2341
09:34:13.839 --> 09:34:38.000
Relaxing energy spreading into your hands and things becoming years.

2342
09:34:37.400 --> 09:34:56.199
With each number coming down light down to one drift

2343
09:34:56.319 --> 09:35:07.559
in Christ the game start to brief.

2344
09:35:19.160 --> 09:35:57.639
Night's seven

2345
09:36:53.639 --> 09:37:02.239
US four