Aug. 11, 2025

(music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025

(music) (10 hours) Hypnosis for Bruxism (Teeth Grinding) Relief | Jason Newland | 11th August 2025
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Welcome to this deeply calming hypnosis session, created to help you gently release the habit of teeth grinding and clenching — also known as bruxism. Whether your jaw tightens during the day or while you sleep, this recording will guide you into a state of profound relaxation where both your body and mind can let go. Bruxism often has hidden roots in stress, anxiety, or unprocessed tension.

In this session, you’ll be led through a soothing sequence of deep breathing, progressive muscle relaxation, and peaceful guided imagery designed to melt away tightness in the jaw, face, neck, and shoulders. You’ll learn how to recognise when clenching begins — even subconsciously — and replace that old habit with an effortless state of comfort and ease.

Through gentle metaphors, positive affirmations, and post-hypnotic suggestions, you’ll train your subconscious to keep your jaw relaxed, not only in this moment but also in your daily life and throughout the night as you sleep. You’ll also discover how to release emotional triggers — such as worry, frustration, or unexpressed feelings — that may have contributed to the habit, creating a lasting sense of calm and safety.

You can listen to this recording at any time — during the day to reset your body and mind, or at bedtime to drift into a deep, healing sleep. All you need to do is find a quiet place, settle into a comfortable position, and allow my voice to guide you. Tonight, give yourself permission to relax completely… knowing your jaw, your teeth, and your peace of mind are protected.


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

WEBVTT

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

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new Land, and welcome to this recording hypnosis for bruxism

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teeth grinding relief. Please only listen when you can safely

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close your eyes, and only listen to this with permission

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from your doctor or medical practitioner, because this is not

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a replacement for any kind of medical intervention or advice. Now,

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I'd like you to take a moment to get completely comfortable.

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Find a position where you can relax fully, completely comfortable,

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whether you're sitting down on a comfortable chair that supports

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your body or lying down fully relaxed. Just gently allow

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your eyes to close, and begin by taking a deep,

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cleansing breath, breathing slowly through your nose and exhale out

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through your mouth. Feel the cool air entering in, the

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warm air flowing out. And don't worry if you're not

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breathing in and out at the same time that I'm

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actually mentioning it. That's not important. Just go in your

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own time and experience comfort and relaxation in your own

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way as you just continue breathing at your own natural,

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slow soothing pace as smooth, deep breaths that begin to

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calm and sent to you, And this happens naturally. You'll

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find the longer that you listen to my voice, the

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more relaxed your breathing becomes. A more relaxed to your

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body becomes more relaxed, your breathing becomes, your mind slows down.

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You may notice then not only does your breathing becomes slower,

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but it may also become deeper. And this is all effortless.

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It happens completely naturally, comfortable and relaxed. As you continue

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breathing in your own slow soothing pace, smooth, deep breaths

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begin to calm and sent to you, and with each exhale,

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you can imagine any surface tension in your body melting

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away little by little, and as you continue to breathe calmly,

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starting to shift your focus inward, noticing the sensations around you,

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the ambient sounds in the room, and the feeving of

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the surface of your bed or your chair supporting your body,

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with the texture of your clothing against your skin. You

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can simply observe these external details and acknowledge them, then

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let them fade into the background. Now turn your attention inward,

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because any back crown sounds can just wash over you,

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causing more relaxation. Knowing that the only thing that's important

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for your attention right now.

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Is you.

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As you scan your body and mind for any area's

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attention or thoughts they're holding you back, anything that's getting

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in the way of you relaxing deeply, and you might

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mentally rate your overall tension from zero to ten. Notice

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which parts of you feel the most tight and which

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parts feel more at ease, because there's no need to

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change anything. Just become aware of how you're feeling in

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this moment. Now, bring your awareness to your jaw gently.

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Notice how your jaw is positioned. Are you clenching or

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hold intention there right now? Again, you don't need to

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adjust it, not yet. You can simply observe any tightness

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in the jaw or your face. You don't need to

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let it relax completely. If you're not ready. You can

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allow that to happen naturally or maybe a little bit

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later on in this recording, because your mind is just

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checking in with this part of your body, listening to

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what it has to say, and if you do notice tension,

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you can just acknowledge it and know that relief is

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on the way. Now take another deep breath in, and

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as you exhale, conscious release your jaw. Let the lower

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jaw drops slightly or your teeth parts gently, allowing your

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mouth to unclench as you feel that small movement as

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a sign that it's okay to let go. As you

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notice if your jaw already feels a bit more relaxed

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just from the simple release, and you may feel a

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hint of softness in the muscles around your mouth and

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along the side of your face. Now allow that initial

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relaxation to settle in, and this time will try something different.

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Very lightly tense your chore. Gently bite down just enough

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to feel a mild tightness in the muscles of your jaw,

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not hard enough to cause pain or discomfort, just a

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slight pressure. Now, notice how the sides of your face

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and your temples engage when you do this. And let's

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hold that gentle tension for a few seconds and observe

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the sensation. Observe the firmness in those strong jaw muscles

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as they work to keep your teeth together. Because you

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are fully in control of this tension, you are choosing

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to feel it just for now so that you can

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recognize it. Now slowly let that tension go. As you

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imagine at tension as a material that you can dissolve,

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and perhaps its ice slowly melting into water or butter

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softening in warmth. You can gradually loosen your jaw, allowing

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your teeth to separate or only barely touch with no

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pressure at all. You can feel the muscles on the

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sides of your face becoming a little softer, a bit

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looser with each passing moment. Continue releasing until you reach

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a point where your jaw is in a neutral, effortless state,

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and your teeth are not clenched, they might not even

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be touching, and the muscles of lego of that tight hold,

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and you can notice how different this feels compared to

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the tension that was there before in the past. And

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even if there's still a tiny bit of tightness remaining,

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you've significantly reduced the pressure and this neutral jaw position

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is neither clenched nor strained. It's just relaxing. It's just resting.

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As once again, gently bite down just a little, adding

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that slight tension back in for a brief moment, you

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can feel those jaw muscles contracting. Hold in your mouth

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close firmly, but comfortably and now completely relax as you

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let all the tension leave your jaw at once, as

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you release it entirely, completely relax so that your lower

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jaw might even drop open slightly, almost as if it's

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a string holding your jaw up that has been cut.

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The string holding your jaw up has been cut, and

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now your lower jaw can simply float or hang freely,

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effortlessly and relaxed, and your mouth may naturally fall open

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just a bit, with your lips parting as all those

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muscles go loose and limp, freeing your face from any

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grip of tension whatsoever, and you can enjoy that sensation

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perhaps a feeling of lightness or really in your jaw

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as if it's almost weightless, and you mighty even notice

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the urge to yawn, which is a great sign that

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you are relaxing deeply, so deeply. Now take a moment

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to save this relaxation in your jaw, because this is

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the feeling you want to come back to, a jaw

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that relaxed stands at ease. And any time I remind

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you to relax your jaw, you can retire and to

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this sensation of deep comfort in your jaw, looseness, calmness,

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so easily allowing your lowered jare to hang loosely in

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a comfortable slack position, because you're training yourself that this

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is the new natural state when at rest, your jaw unclenched,

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your lips and all those muscles around your mouth smooth

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and calm. No that you've begun releasing the tension from yourture.

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Let's spread this relaxation to the rest of your body,

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from head to toe. As you start at the top

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of your head, imagine a warm, gentle wave of relaxation

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touching your scalp, and perhaps you feel pleasant tingling sensation

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as your scalp muscles let go. Your scalp muscles let go,

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and this wave of comfort begins to flow down over

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your forehead, smoothing out any creases or tightness there, and

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it washes over the back of your head and around

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the sides, southing your temples and your ears. Relaxing, calming,

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and peaceful. As you feel it now gently drifting down

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over your face, your eyebrows softened and your eyes relax

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deeply and sink comfortably into their sockets. Has the tiny

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muscles around your eyes let go, and your eyelids feel

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pleasantly head and at ease. As the relaxation continues to

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flow over your cheeks, your nose, your mouth, and your chin,

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and all the muscles in your face become slack and soft.

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As you notice your cheeks in particular, allowing them to

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lose and as if they could melt like warm wax,

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releasing any tension, and your lips are soft and parted

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and deeven. Your tongue relaxes deeply, resting gently in your mouth. Now,

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this calm sensation in your face might even cause your

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jaw to relax see even more deeply, and if any

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residual tightness lingers in your jaw, you can let this

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wave of relaxation melt it away. Now imagine the muscles

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of your jaw and cheeks becoming as soft as butter

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on a warm day. All tightness drift in a way

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as you completely let go of any remaining grip in

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the jaw, and you might find that as your cheeks

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and face relax, your jaw naturally remains loose and unclenched

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because it feels so good to release these muscles completely.

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As you allow this feeling to flow into your neck,

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and the muscles on the sides and the back of

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your neck lengthen and unwind. Any knots or stiffness in

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your neck dissolved as the warm relaxation travels downward down.

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Your throat is soft and you swallow easily and comfortably.

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And if you notice any tightness in your throat or

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the base of your jaw, just give yourself permission to

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let that go to as relaxation is spreading and you

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just continue to naturally pree slowly inviting that war warm,

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calming wave to move down through you. Now you can

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feel your shoulders and perhaps one of the places these

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could be one of the places that you carry stress.

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And just allow your shoulders to drop and unwind, drop

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and unwind, releasing their load, and they might sink down

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a little as all the tightness strains away. And as

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your shoulders relax, notice how your jaw relaxes even more

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deeply at the same time, because sometimes we unconsciously tighten

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our jaw when our shoulders or neck our tents. So

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now as your shoulders soften, your jaw is automatically loosening

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further in both your lowered your and your shoulders fall

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into a state of complete relaxation as the muscles have

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given up their hold because they are literally letting go

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of the weight of the day. Now, the way of

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relaxation continues to spread from your shoulders down through your arms,

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and you can feel it like a gentle warmth or

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a soft heaviness moving from your shoulders into your upper arms,

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flowing through your elbows, down to your forearms, into your wrists,

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and all the way down to your hands and fingertips

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as you release any tension you might be holding in

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your biceps, your forearms, even your hands, as your arms

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grow pleasantly heavy and limp, as if they could just

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sink down completely supported by the surface beneath you, and

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you might feel a slight tingling in your fingertips as

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stress drains out through them leave in your body as

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every muscle from your shoulders to your fingers is loose,

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now heavy, and comfortably numb in the best possible way. Now,

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remember to relax your chaw again if you feel any

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hint of tightness creeping back in, because sometimes as we

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relax one area another area might try to hints up

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out of habit. So you can take a second now

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to check your jaw and let it soften once more.

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Very good, You're doing such excellent work teaching your body

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what true relaxation feels like. Now bring your focus to

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your chest and torso, and with your next slow breath in,

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imagine the wave of relaxation starting at your chest and

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spreading outwards. So as you exhale, feel the chest muscles

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release any tightness, and you'll breathe in stays deep and

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calm as this relaxation radiates through your rib cage, your

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upper back, and your middle back. As you feel the

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muscles between your shoulder blades letting go and the tension

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and your mid back dissolving, and does that soothing sensation

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wraps around your torso ease in your upper belly and

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your lower back. Your stomach is soft and calm, and

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your lower back is letting go of any tightness with

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each breath out, relaxing even more deeply. And if you

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notice any tension remaining in your belly or your back,

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see if you can release it now, maybe by arching

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or adjusting slightly, then settling into comfort, allowing this relaxation

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to sink ee and deeper, flowing into your pelvis and

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hips and These larger muscles carry us through the day

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and often hold some stress, but now they are unwinding,

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growing heavy and relaxed. As you feel the gentle loosening

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in your hip joints, and let that spread into your

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glutes and thighs. As your upper legs become heavy, as

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if all the energy keeping them tense is just draining

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down through them, and as your thigh muscles lengthen and soften,

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this wave of comfort and relaxation and deep release moves

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further down into your knees yeas in the choints, and

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then into your calf and shins deeply release in any

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tightness there. And finally it reaches your ankles, feed and toes.

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As you feel the last bits of tension flowing out

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of the bottoms of your feet as though it were

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a dark liquid being drawn out. Leave in your legs

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completely relaxed and at peace, yeave in your toes, uncurl

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and relax deeply. Now in your entire body is deeply relaxed,

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from the crown of your head all the way down

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to your toes, and you can take a moment to

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appreciate this feeling where everything is loose, limp and comfortable,

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00:48:42.880 --> 00:48:57.400
and your body feels warm, heavy, and calm, as if

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you're rap dinness soft blanket of serenity, And in this

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state allow the relaxation to deepen e even further. And

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you might imagine that with each breath you are drifting

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00:49:34.480 --> 00:49:46.280
down to a deeper level of calm, and with avery

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00:49:46.960 --> 00:49:56.800
gentle inhale and exhale, it takes you one step deeper

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into tranquility. Now, perhaps you experience a pleasant floating sensation,

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00:50:22.320 --> 00:50:29.239
as if your body is so relaxed it could drift

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00:50:29.960 --> 00:50:37.760
like a cloud or a feather. Or maybe you feel

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00:50:38.159 --> 00:50:44.840
so heavy and grounded that you are sinking into the

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00:50:44.920 --> 00:50:59.719
bed or chair supported safely by gravity. Because either experience

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00:51:00.280 --> 00:51:16.519
fine weather, floating or sinking both signify letting go and

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00:51:16.719 --> 00:51:29.519
being at ease, and you can just sink into this calm,

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00:51:30.400 --> 00:51:39.039
peaceful state where nothing matters except this moment of rest.

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00:51:48.880 --> 00:51:57.239
Now imagine that you're standing at the top of a soft,

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00:51:58.239 --> 00:52:09.159
safe stack that leads into an even deeper state of relaxation,

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00:52:14.360 --> 00:52:23.079
and there are ten steps down, and with each step

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00:52:23.239 --> 00:52:33.679
you descend, your relaxation doubles and your mind becomes more

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00:52:35.079 --> 00:52:50.079
peacefully focused on my voice. Now take a step down

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00:52:51.400 --> 00:53:09.480
to step ten, drifting deeper. Step nine twice is relaxed,

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00:53:12.119 --> 00:53:38.840
feeding safe. Step eight a wave of heaviness annulembs comfortably heavy.

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00:53:49.559 --> 00:54:18.000
Seven going down deeer calm, six feeding so wonderfully relaxed.

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Five halfway down, sinking into serenity. Four deeper still, mind

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00:55:11.360 --> 00:55:43.679
quiet and open. Three nearly at the bottom, a profound

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00:55:44.159 --> 00:56:21.679
peacefulness within you. Two almost completely there, just one step

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away from the deepest relaxation.

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One.

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Y step off into a tranquil, secure space in your mind.

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00:57:09.400 --> 00:57:31.119
Now is deeply relaxed as you can be now in

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this deeply relaxed state, Just notice your jaw once more,

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00:57:42.760 --> 00:57:52.199
and even after relax in your entire body, sometimes tension

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00:57:52.400 --> 00:57:58.800
can sneak back into the places to habitually hold it

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00:58:00.599 --> 00:58:07.280
or did in the past. And if you sense any

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00:58:07.639 --> 00:58:15.440
tightness at all in your jaw or face, just let

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00:58:15.559 --> 00:58:27.280
it go. Now you can deliberately relax your jaw completely,

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00:58:31.079 --> 00:58:38.719
just as you did before. You can feel your lower

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00:58:39.039 --> 00:58:49.199
jaw drop, or your teeth parts slightly, and your lips

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00:58:49.280 --> 00:59:04.880
and cheeks becoming even more soft as you let that calm,

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00:59:05.280 --> 00:59:22.199
loose feeling return to your jaw. In fact, feel all

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00:59:22.480 --> 00:59:31.639
the remaining tension anywhere in your body, drain away now,

271
00:59:35.639 --> 00:59:53.800
Drain away now, leaving only a sensation of deprelaxation and comfort,

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01:00:00.719 --> 01:00:15.599
because now you are profoundly relaxed, profoundly comfortable and peaceful

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01:00:17.400 --> 01:00:19.639
both in mind and body.

274
01:00:23.639 --> 01:00:34.360
Calm, peaceful, at ease.

275
01:01:24.280 --> 01:01:35.920
Now that you are deeply relaxed, let's introduce some gentle

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01:01:36.400 --> 01:01:46.239
imagery to further soothe your chore and release any lingering,

277
01:01:47.480 --> 01:01:59.119
tensional stress from the past. So in your mind's eye,

278
01:02:00.159 --> 01:02:08.119
imagine a warm, soft light glowing at the sight of

279
01:02:08.199 --> 01:02:17.519
your jaw. Now it might be a soft golden color,

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01:02:19.719 --> 01:02:25.599
or it could be any color that you feel represents

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01:02:26.840 --> 01:02:36.559
heaving and calm. And just feel the warmth of this

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01:02:37.400 --> 01:02:55.039
gentle light bathing your jaw muscles, and it's almost like

283
01:02:55.199 --> 01:03:04.880
the feeling of sunlight on your skin on a perfect day,

284
01:03:06.920 --> 01:03:14.000
or a warm towel placed gently along the sides of

285
01:03:14.079 --> 01:03:32.679
your face. As this warmth penetrates into your muscles, loosening them,

286
01:03:32.719 --> 01:03:44.239
melting away any hardness, and you can picture the tightness

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01:03:44.960 --> 01:03:55.400
as ice or wax, seeing it clearly melting under this

288
01:03:56.400 --> 01:04:10.880
soothing light, drift in away and disappearing as the muscles

289
01:04:11.000 --> 01:04:21.000
of your face respond by becoming even more supple and relaxed,

290
01:04:23.920 --> 01:04:36.119
as if they could stretch and yawn comfortably without any effort. Now,

291
01:04:40.880 --> 01:04:52.320
just imagine this warm, healing light has a color, perhaps

292
01:04:52.920 --> 01:05:02.119
a tranquil blue or a gentle golden glow. It's up

293
01:05:02.159 --> 01:05:09.239
to you as you see it flowing in with each

294
01:05:09.760 --> 01:05:19.239
breath you take. Each time you inhale, this colored light

295
01:05:20.079 --> 01:05:30.320
enters through your nose or mouth and travels straight to

296
01:05:30.480 --> 01:05:42.440
your jaw and facial muscles, infusing them with deep relaxation.

297
01:05:48.440 --> 01:05:58.079
And every exhal carries away any remain in tightness or discomfort,

298
01:06:01.400 --> 01:06:12.880
blowing it out and far away from you. As you visualize,

299
01:06:13.000 --> 01:06:19.920
a faint mist or smoke of tension leave in your

300
01:06:20.000 --> 01:06:33.280
mouth as you breathe out, dissolving into the air, never

301
01:06:33.679 --> 01:06:51.039
to return with every breath cycle, calming lights in and

302
01:06:51.320 --> 01:07:04.079
tension out. And you might also picture a pair of

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01:07:04.360 --> 01:07:13.119
hands giving you a tender massage gently along your jawline

304
01:07:13.239 --> 01:07:20.480
and cheeks. And these could be the hands of a

305
01:07:20.639 --> 01:07:30.880
skilled massage therapist or even a comforting presence you trust

306
01:07:35.480 --> 01:07:45.280
and feel the thumbs pressing gently into your cheeks, making

307
01:07:45.639 --> 01:07:58.679
small circles that release tension, and feel fingers lightly rubbing

308
01:07:58.960 --> 01:08:08.480
the hinges of your jaw right in front of your ears,

309
01:08:12.599 --> 01:08:27.840
and ease in those knots because the touch is warm, gentle,

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01:08:28.479 --> 01:08:40.119
and safe. And as the message continues in your imagination,

311
01:08:42.840 --> 01:09:00.840
just sense how the muscles respond unwinding, lengthening and letting go.

312
01:09:08.079 --> 01:09:15.840
And perhaps you even feel a soft click or shift

313
01:09:19.159 --> 01:09:30.680
as your jaw joint relaxes into proper alignment, free in itself.

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01:09:32.920 --> 01:09:43.439
Forever had any soreness or tightness is fading under these

315
01:09:44.119 --> 01:10:00.640
soothing emotions, replaced by relief and comfort. Now allow this

316
01:10:00.880 --> 01:10:10.159
imagery to broaden, and in your mind, find yourself in

317
01:10:10.239 --> 01:10:20.600
a peaceful place where you feel completely at ease. Now

318
01:10:23.159 --> 01:10:28.319
this might be a calm beach at sunset with the

319
01:10:28.359 --> 01:10:36.600
sound of gentle waves lapping against the shore, or perhaps

320
01:10:36.800 --> 01:10:43.960
a quiet forest clearing where warm sunlight filters through the

321
01:10:44.039 --> 01:10:52.520
leaves and you can hear a soft breeze. Perhaps it's

322
01:10:53.439 --> 01:11:01.359
even a cozy room with a fireplace where you're wrapped

323
01:11:01.439 --> 01:11:12.880
in a soft blanket. And wherever it is, just visualize

324
01:11:13.039 --> 01:11:30.199
the details, the colors, the sounds, the sense, and in

325
01:11:30.239 --> 01:11:49.159
this place you feel safe, calm and protected. Now, notice

326
01:11:49.800 --> 01:11:57.399
that in this special safe space, your whole body feels relaxed,

327
01:11:58.119 --> 01:12:10.159
and your jaw is naturally loose. Maybe you're even smiling softly,

328
01:12:13.479 --> 01:12:22.359
because here there's no stress at all. And if any

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01:12:22.479 --> 01:12:28.880
thoughts or worries try to follow you here, you can

330
01:12:28.920 --> 01:12:38.199
see them gently drift away like clouds, unable to disturb

331
01:12:38.279 --> 01:12:47.359
your peace. And you might hear the distant call of

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01:12:47.439 --> 01:12:54.800
a bird or the whisper of the wind, re minding

333
01:12:54.920 --> 01:13:05.279
you that nature itself is peaceful and you are a

334
01:13:05.399 --> 01:13:17.319
part of that piece. And in this place, tell yourself,

335
01:13:19.960 --> 01:13:32.159
I am safe, I am calm, I am free of tension.

336
01:13:38.079 --> 01:13:43.039
You might even repeat these words in your mind, letting

337
01:13:43.800 --> 01:14:05.560
their truth sink in. I am safe, I am calm,

338
01:14:05.600 --> 01:14:12.439
I am free of tension. And as you breathe in

339
01:14:12.800 --> 01:14:21.560
this tranquil place, imagine that on the exhale you sigh

340
01:14:21.840 --> 01:14:33.399
out every last bit in attention. Any worries or emotional

341
01:14:33.520 --> 01:14:46.119
burdens you've been carrying begin to evaporate. And if there

342
01:14:46.159 --> 01:14:53.680
has been any stress or inattention contributing to your teeth grinding,

343
01:14:55.800 --> 01:15:02.359
just see that stress as pebbles in your pocket that

344
01:15:02.479 --> 01:15:08.520
you can now take out. Just drop on the floor,

345
01:15:11.439 --> 01:15:20.000
one by one, pluck out those pebbles of worry or anger,

346
01:15:20.439 --> 01:15:30.319
or frustration, anything that doesn't serve you, and toss them

347
01:15:30.359 --> 01:15:43.800
away for good. Here then vanish with a soft sizzle

348
01:15:45.000 --> 01:15:54.720
or a tiny splash, gone for good. And with their

349
01:15:54.880 --> 01:16:09.640
every pebble you discard, you feel lighter, calmer, more at peace.

350
01:16:12.600 --> 01:16:24.199
Now direct your focus specifically to any emotional or unconscious

351
01:16:24.279 --> 01:16:36.720
triggers that have been linked to your bruxism. Perhaps without

352
01:16:36.840 --> 01:16:43.359
realizing it, you've been holding onto stress, worry, or even

353
01:16:43.439 --> 01:16:50.840
unexpressed anger, and your jaw took the burden of those feelings.

354
01:16:54.680 --> 01:17:00.000
And in this state of deep relaxation, you can find

355
01:17:01.079 --> 01:17:10.039
let those feelings go. And you might even imagine that

356
01:17:10.199 --> 01:17:17.159
these negative emotions as a dark cloud or a heavy

357
01:17:17.319 --> 01:17:25.079
weight around your jaw and shoulders. And notice that as

358
01:17:25.159 --> 01:17:31.079
soon as you acknowledge it the way it begins to lift.

359
01:17:33.680 --> 01:17:40.960
So just give yourself permission to release it completely, Release

360
01:17:41.079 --> 01:17:49.279
it completely, and you can watch that dark cloud begin

361
01:17:49.640 --> 01:18:01.399
to drift upward and away from you, getting smaller and

362
01:18:01.640 --> 01:18:09.520
lighter as it does as it moves away, disappearing into

363
01:18:09.560 --> 01:18:18.439
the sky. Or you can see the weight to simply

364
01:18:18.680 --> 01:18:27.279
dissolve off of you, absorbed by the warm earth, or

365
01:18:27.319 --> 01:18:40.840
blown away by a kind wind. Telling yourself gently. I

366
01:18:41.000 --> 01:18:49.279
release any tension, anger, or worry I have been holding

367
01:18:49.399 --> 01:18:58.720
in my jaw. I no longer need to carry these feelings.

368
01:19:03.520 --> 01:19:10.319
I release any tension, anger, or worry I have been

369
01:19:10.479 --> 01:19:19.880
holding in my jaw. I no longer need to carry

370
01:19:19.960 --> 01:19:33.039
these feelings. Because you are now forgiving yourself and others

371
01:19:33.439 --> 01:19:40.840
for any of the day's troubles. You are letting go

372
01:19:41.159 --> 01:19:49.720
of the day's stress, and any feelings of guilt, aggression,

373
01:19:49.960 --> 01:19:53.760
or nervousness that you used to live in your jaw

374
01:19:55.000 --> 01:20:08.159
are now flowing out of you, disappearing now, and you

375
01:20:08.319 --> 01:20:11.800
start to find the things that used to upset you

376
01:20:12.479 --> 01:20:17.600
or make you anxious just no longer have the same

377
01:20:17.800 --> 01:20:24.560
effect on you. It's as if you can now see

378
01:20:24.600 --> 01:20:32.600
them from a distance, see them as small and harmless,

379
01:20:35.479 --> 01:20:44.840
unable to disturb your inner calm, and you recognize them

380
01:20:45.039 --> 01:20:59.000
for what they are, just passing moments or thoughts, just

381
01:20:59.560 --> 01:21:09.640
pass in moments or thoughts, and you choose not to

382
01:21:09.760 --> 01:21:20.319
let them upset you anymore. And in this moment nothing

383
01:21:20.439 --> 01:21:28.239
bothers you because you are calm. Your mind is clear

384
01:21:28.880 --> 01:21:40.760
and untroubled. So now that you've released so much tension

385
01:21:41.319 --> 01:21:52.479
and emotion, let's reinforce positive habits and beliefs to ensure

386
01:21:52.920 --> 01:22:06.239
that your jaw remains relaxed and comfortable going forward. And

387
01:22:06.439 --> 01:22:15.079
in this deeply receptive state, your unconscious mind is open

388
01:22:17.199 --> 01:22:29.000
and ready to absorb these helpful suggestions. Because each affirmation

389
01:22:29.600 --> 01:22:38.760
I say, you can choose to visualize it to feel it,

390
01:22:41.520 --> 01:22:47.640
or you can choose to simply know that it is

391
01:22:47.880 --> 01:23:03.119
true for you. Your jaw is really relaxed and at peace.

392
01:23:10.279 --> 01:23:14.600
Feel how natural it is for your jaw to remain

393
01:23:14.840 --> 01:23:25.199
loose and limp when you are at rest. This relaxed

394
01:23:25.359 --> 01:23:34.399
your position is becoming your new normal, especially during sleep,

395
01:23:38.760 --> 01:23:45.560
as night after night, your jaw muscles remember this feeling

396
01:23:45.800 --> 01:24:03.720
of freedom and stay relaxed automatically because you are in

397
01:24:03.840 --> 01:24:18.079
control of your body and responses, and even while you sleep,

398
01:24:19.439 --> 01:24:30.359
your mind remains aware and protective, monitoring the tension in

399
01:24:30.399 --> 01:24:43.319
your jaw, and if your unconscious mind senses any clenching beginning,

400
01:24:45.199 --> 01:24:53.479
it will gently and automatically release that tension for you

401
01:24:57.920 --> 01:25:04.439
and you don't even have to weigh cup as part

402
01:25:04.560 --> 01:25:14.960
of your mind stays watchful, always keeping you safe, ensuring

403
01:25:15.119 --> 01:25:23.840
your teeth stay slightly apart, and your jaw stays loose

404
01:25:28.159 --> 01:25:34.399
because you can trust this part of you to guard

405
01:25:34.680 --> 01:25:51.159
your comfort. Now, any time you feel stress, you respond

406
01:25:51.760 --> 01:26:01.600
with calm because the old habit of tightening your jaw

407
01:26:02.600 --> 01:26:12.640
in response to stress is completely dissolving. And from now on,

408
01:26:14.119 --> 01:26:21.479
whenever you encounter stress or strong emotions, you'd naturally take

409
01:26:21.880 --> 01:26:30.880
a deep breath and relax instead of tensing up like

410
01:26:30.960 --> 01:26:39.640
the past. And this happens whether you're awake or asleep,

411
01:26:43.960 --> 01:26:51.680
and stressful thoughts just cue you to exhale and leto

412
01:26:56.159 --> 01:27:14.319
and your jaw stays serene. Now you become aware of

413
01:27:14.359 --> 01:27:26.680
any clenching instantly, because if you ever begin to clench

414
01:27:26.840 --> 01:27:32.560
or grind your teeth, you will immediately become aware of it,

415
01:27:35.399 --> 01:27:48.079
either consciously or unconsciously, and the moment that awareness comes,

416
01:27:50.439 --> 01:27:57.199
it acts as a soft alarm. The signals you to

417
01:27:57.359 --> 01:28:20.239
relax deeply, and in that moment, you'll automatically release every

418
01:28:20.439 --> 01:28:31.520
muscle in your body, especially your jaw, and the gripping

419
01:28:32.399 --> 01:28:46.680
simply fades away as soon as it starts, because your

420
01:28:46.840 --> 01:28:56.399
mind knows you just don't need that anymore. You now

421
01:28:56.640 --> 01:29:18.720
have relaxation because you prefer calm and comfort. Now, grinding

422
01:29:19.039 --> 01:29:23.319
or clenching used to be something your body did when

423
01:29:23.359 --> 01:29:30.119
it felt anxious or upset. But you don't need that

424
01:29:30.479 --> 01:29:38.520
cope and mechanism anymore because you've learned better ways to

425
01:29:38.840 --> 01:29:50.319
handle those feelings through relaxation and let it go. In fact,

426
01:29:50.479 --> 01:29:55.720
any time you used to grind your teeth out of

427
01:29:55.800 --> 01:30:02.880
aggression or nervousness, you now find your yourself breathing deeply

428
01:30:03.760 --> 01:30:13.439
and remaining calm instead. And it feels so much better

429
01:30:14.560 --> 01:30:23.600
to respond with calm. And you might even notice that

430
01:30:24.640 --> 01:30:39.039
day by day you feel more relaxed in general, and

431
01:30:39.199 --> 01:30:43.600
little things that used to irritate or worry you just

432
01:30:43.920 --> 01:30:55.520
roll off your back now hardly affecting you because you

433
01:30:55.600 --> 01:31:03.680
are naturally adopting a more ease going and peaceful approach

434
01:31:05.039 --> 01:31:11.680
in all areas of your life, and this reflects in

435
01:31:11.760 --> 01:31:25.079
your jaw remaining at ease. Now your sleep is deep

436
01:31:25.720 --> 01:31:34.680
and protected, and each night, as you lie down to sleep,

437
01:31:35.720 --> 01:31:47.000
you immediately recall this feeling of a relaxed jaw, and

438
01:31:47.079 --> 01:31:51.479
it becomes a signal for your whole body to relax,

439
01:31:55.720 --> 01:32:02.840
and your unconscious mind knows that a arm jaw means

440
01:32:03.039 --> 01:32:10.560
it's time to rest, and so a wave of drowsingness

441
01:32:10.800 --> 01:32:22.520
and comfort will flow over at bedtime and all night long,

442
01:32:23.479 --> 01:32:35.359
your sleep will be sound, deep and comfortable, and if

443
01:32:35.439 --> 01:32:41.159
there are any disturbances, or if your jaw muscles begin

444
01:32:42.119 --> 01:32:49.279
even to slightly tense, then that watchful part of your

445
01:32:49.399 --> 01:33:02.760
mind will notice and automatically release it, keeping you safe

446
01:33:03.039 --> 01:33:18.960
and comfortable, allowing you to continue sleeping deeply, knowing that

447
01:33:19.039 --> 01:33:27.439
you are protected from any harm. And in the morning

448
01:33:28.199 --> 01:33:35.880
when you wake up, your jaw will feel loose, painless

449
01:33:35.920 --> 01:33:47.159
and free, relaxed and comfortable, and you might even notice

450
01:33:47.399 --> 01:33:52.560
in the days that come that any soreness in your

451
01:33:52.720 --> 01:34:03.800
jaw or teeth from past grinding begins to heal as

452
01:34:03.840 --> 01:34:12.760
you have stopped aggravating it, and you wake up feeling

453
01:34:12.880 --> 01:34:18.560
refreshed and grateful that your body is learning this new

454
01:34:19.399 --> 01:34:35.000
habit of deep relaxation because you are safe and are

455
01:34:35.239 --> 01:34:46.039
in control, and you can remind yourself that you are

456
01:34:46.199 --> 01:34:53.399
safe now and the stresses of the day cannot bother

457
01:34:53.520 --> 01:35:00.319
you here because you have taken the time to care

458
01:35:00.479 --> 01:35:11.079
for yourself and you deserve this peace. Because your unconscious

459
01:35:11.239 --> 01:35:19.640
mind is your ally, and it will only accept suggestions

460
01:35:20.199 --> 01:35:28.239
that are beneficial for you, and it is fully committed

461
01:35:28.880 --> 01:35:38.960
to helping you keep your jaw relaxed and healthy, and

462
01:35:39.079 --> 01:35:50.520
you can trust yourself because you're in complete control of

463
01:35:50.640 --> 01:36:04.039
your responses, and you choose relaxation and comfort, and this

464
01:36:04.199 --> 01:36:16.039
gives you a profound sense of security and confidence. And

465
01:36:16.159 --> 01:36:22.960
you realize that you have the power to make this change,

466
01:36:23.720 --> 01:36:30.920
and you are doing it successfully. And each time you

467
01:36:31.079 --> 01:36:42.239
practice this deep relaxation, you reinforce the new habits of

468
01:36:42.359 --> 01:36:56.520
a loose, tension free jaw. And over time, this positive

469
01:36:56.640 --> 01:37:04.359
habit becomes stronger and stronger, and the old habit simply

470
01:37:05.199 --> 01:37:18.000
fades away, becoming a distant memory. So just take a

471
01:37:18.119 --> 01:37:27.039
moment now to absorb these truths. They are sinking deeply

472
01:37:27.279 --> 01:37:35.159
into your mind, taking root, and picture them like seeds

473
01:37:36.119 --> 01:37:41.800
that you have planted in a garden. And you have

474
01:37:41.960 --> 01:37:57.119
planted the seeds of relaxation, awareness and calm. And over

475
01:37:57.159 --> 01:38:06.960
the coming days and nights, these seeds will grow and

476
01:38:07.039 --> 01:38:18.279
they will blossom into automatic actions and feelings. And in

477
01:38:18.319 --> 01:38:24.039
the moment you start to clench, a gentle wave of

478
01:38:24.199 --> 01:38:31.720
relaxation will wash over your jaw, and the moment you

479
01:38:31.880 --> 01:38:40.720
feel stress, a calm breath will send to you. Because

480
01:38:40.880 --> 01:38:53.039
these changes are happening naturally and surely, and you can

481
01:38:53.159 --> 01:39:01.920
feel proud of yourself for making this positive change. You

482
01:39:01.960 --> 01:39:18.039
can feel relieved at how much more comfortable you already feel. Now,

483
01:39:20.359 --> 01:39:27.520
before we finish, let's reinforce your sense of safety and

484
01:39:27.600 --> 01:39:34.159
control so that you can carry these feelings with you

485
01:39:35.760 --> 01:39:45.319
always relaxed. Deep within your mind understands that it does not,

486
01:39:45.399 --> 01:39:54.319
indeed to grind or clench to deal with feelings. And

487
01:39:54.399 --> 01:39:59.359
you might consciously know, or you might not know why

488
01:39:59.439 --> 01:40:07.439
the habit started, perhaps long ago to cope with anxiety

489
01:40:08.920 --> 01:40:16.000
and stress from the past, But it doesn't matter now

490
01:40:17.159 --> 01:40:26.039
because that was then and this is now, and you're

491
01:40:26.079 --> 01:40:31.319
no longer that anxious child or stressed person that didn't

492
01:40:31.479 --> 01:40:40.000
have better tools to deal with this situation, and you

493
01:40:40.079 --> 01:40:51.079
have grown, you have learned, and you are safe, and

494
01:40:51.239 --> 01:41:00.560
any original reason for their habits long past, and live

495
01:41:00.600 --> 01:41:08.399
in a new chapter where relaxation and peace guide you.

496
01:41:11.279 --> 01:41:19.520
And understand that your unconscious mind is powerful and it's

497
01:41:19.640 --> 01:41:28.920
working just for you, And even as you sleep, it

498
01:41:29.199 --> 01:41:39.239
stays awake enough to protect you and your jaw. Just

499
01:41:39.319 --> 01:41:44.760
as your heart keeps beating and your lungs keep breathing

500
01:41:45.319 --> 01:41:53.479
through the night, your mind can keep your jaw relaxed

501
01:41:54.920 --> 01:42:03.239
with the same kind of automatic protection, so you can

502
01:42:03.439 --> 01:42:14.760
sleep soundly and confidently knowing that a wiser, deeper part

503
01:42:14.880 --> 01:42:24.079
of you is now on guard, monitoring your jaw muscles

504
01:42:26.199 --> 01:42:37.399
and instantly releasing any tension because you have essentially delegated

505
01:42:39.079 --> 01:42:44.239
this job to your unconscious mind, and it will handle

506
01:42:44.239 --> 01:42:53.479
it for you. That's what it's there for. And this

507
01:42:53.680 --> 01:42:59.840
realization makes you feel very safe that you can truly

508
01:43:00.399 --> 01:43:06.279
let go and rest because a part of you that

509
01:43:06.439 --> 01:43:14.399
never sleeps is taking care of your well being. Now,

510
01:43:16.199 --> 01:43:24.520
feel this sense of security warm you from within, and

511
01:43:24.600 --> 01:43:29.359
you may like to imagine it as a soft blanket

512
01:43:29.479 --> 01:43:37.199
of light wrapping around you, or a protective guardian watching

513
01:43:37.319 --> 01:43:45.960
over you, knowing that you are protected, knowing that your

514
01:43:46.119 --> 01:44:01.159
teeth are protected, knowing that your jaw is protected, and

515
01:44:01.199 --> 01:44:09.399
you'll only ever press your teeth together when it's absolutely necessary,

516
01:44:10.359 --> 01:44:17.680
like when eating, and even then it will be with

517
01:44:18.119 --> 01:44:30.520
appropriate force and never excessive, because your unconscious mind knows

518
01:44:30.760 --> 01:44:38.680
the difference. That's why it keeps your teeth apart or

519
01:44:38.880 --> 01:44:47.199
just lightly touching when you're relaxed, and there's no need

520
01:44:47.359 --> 01:45:00.199
to clench. As you visualize right now that whenever you

521
01:45:00.239 --> 01:45:10.560
will fall in asleep, your mouth is relaxed, perhaps a

522
01:45:10.760 --> 01:45:19.439
tiny gap between your upper and lower teeth, and your

523
01:45:19.520 --> 01:45:28.960
lips maybe lightly closed or slightly open, and your jaw

524
01:45:29.279 --> 01:45:40.479
hinges slack and soft, because this is the ideal position

525
01:45:41.760 --> 01:45:49.079
for rest. And you hold this effortlessly through the night.

526
01:45:55.199 --> 01:45:59.520
And if any point in the future you find yourself

527
01:45:59.640 --> 01:46:05.319
in this situation that would once have caused you to

528
01:46:05.600 --> 01:46:15.079
grind or clench, you will immediately remember the tools you

529
01:46:15.279 --> 01:46:27.000
have now. You remember to breave to become aware, you

530
01:46:27.199 --> 01:46:37.000
remember to release, and perhaps you'll even hear my voice

531
01:46:38.039 --> 01:46:48.479
in your mind saying, relax your jaw. Relax your jaw,

532
01:46:52.119 --> 01:47:01.680
Relax your jaw, and just like that, you will relax

533
01:47:01.880 --> 01:47:13.000
it feeling all tensions slip away, and this response will

534
01:47:13.039 --> 01:47:18.199
become so natural to you that it happens on its own.

535
01:47:23.000 --> 01:47:30.399
And you have retrained your habits, effectively replacing the old

536
01:47:30.560 --> 01:47:43.840
response with this new, healthier one. And you know that

537
01:47:43.920 --> 01:47:51.319
you have done excellent work today because you allowed yourself

538
01:47:51.399 --> 01:47:58.439
to relax. You allow yourself to let go and to

539
01:47:58.560 --> 01:48:07.079
program old patterns, and your body and mind are thanking

540
01:48:07.159 --> 01:48:13.119
you for this. You may even feel a sense of

541
01:48:13.439 --> 01:48:18.800
joy or relief, knowing that you have taken a big

542
01:48:18.960 --> 01:48:29.359
step towards peaceful, uninterrupted sleep and better health for your

543
01:48:29.479 --> 01:48:40.960
teeth and your jore. Now it's time to finish this

544
01:48:41.079 --> 01:48:47.359
session in a way the best search you and you

545
01:48:47.520 --> 01:48:51.560
have a choice of how you would like to conclude,

546
01:48:53.159 --> 01:49:00.159
and both options will reinforce the positive changes you've made.

547
01:49:01.039 --> 01:49:06.600
You can drift into a deep sleep, So if you're

548
01:49:06.640 --> 01:49:11.720
listening to this at bedtime or simply wish to continue sleeping,

549
01:49:12.600 --> 01:49:16.920
you can allow yourself now to drift off into sleep

550
01:49:18.119 --> 01:49:25.399
a de RESTful sleep because there's no need to become

551
01:49:25.720 --> 01:49:32.720
fully alert. You can just ignore the wake up queues instead,

552
01:49:32.960 --> 01:49:42.439
feel yourself sinking deeper into comfort, and your unconscious mind

553
01:49:42.760 --> 01:49:49.520
is absorbed all of the suggestions and it will keep

554
01:49:49.640 --> 01:50:02.640
working on this positive transformation while you sleep. In fact,

555
01:50:03.000 --> 01:50:11.840
as you sleep, every breath and every moment of your

556
01:50:11.880 --> 01:50:26.279
relaxation will future cement these changes, and you'll sleep soundly

557
01:50:26.479 --> 01:50:42.920
through the night, jaw relaxed and comfortable, and you'll have pleasant,

558
01:50:45.119 --> 01:50:58.119
calm dreams, and when morning comes, you'll wake up naturally,

559
01:50:59.359 --> 01:51:14.560
feed refreshed, reenergized, and happy, with your jaw feeling great.

560
01:51:22.640 --> 01:51:27.600
And if you need to wake up now, for example,

561
01:51:27.720 --> 01:51:31.640
if this is a daytime session or a short nap.

562
01:51:34.039 --> 01:51:39.760
You can choose to return to full wakefulness, and I

563
01:51:39.800 --> 01:51:44.039
will count from one up to five. With each number,

564
01:51:44.399 --> 01:51:48.199
you will become a little bit more alert and energized,

565
01:51:49.640 --> 01:51:53.399
and by the time I reach five, you will be

566
01:51:53.760 --> 01:52:02.319
fully awake, feeling rested, confident, and in control, bringing all

567
01:52:02.359 --> 01:52:06.920
of these positive feelings and new habits with you into

568
01:52:06.960 --> 01:52:13.239
your day. And your jaw will remain relaxed and will

569
01:52:13.279 --> 01:52:23.479
carry this calm awareness forwards as we prepared to count. Now,

570
01:52:24.800 --> 01:52:29.800
and remember it's your choice. You can wake up, or

571
01:52:30.520 --> 01:52:37.119
you can just simply drift deeper into sleep and let

572
01:52:37.159 --> 01:52:47.920
the counting fade away. Either way, your unconscious mind holds

573
01:52:47.960 --> 01:52:58.720
onto all of the good suggestions from this session. One

574
01:53:00.239 --> 01:53:08.880
becoming a bit more awake. Now if you are awaken,

575
01:53:10.479 --> 01:53:17.359
start to wiggle your fingers and toes gently, and if sleeping,

576
01:53:18.720 --> 01:53:32.119
you're drifting even further down, doubling a relaxation. Two energy

577
01:53:32.199 --> 01:53:39.920
returning to your limbs. Perhaps take a deep breath, fill

578
01:53:40.000 --> 01:53:45.800
in your lungs with refreshing air, or if you're sleeping,

579
01:53:46.640 --> 01:54:01.720
you sink even deeper, every muscle completely slack. Three rising

580
01:54:01.880 --> 01:54:09.640
up hout of the hypnosis. Now feeling wonderfully good and optimistic.

581
01:54:12.439 --> 01:54:24.880
And if sleeping, you're so deeply asleep, comfortable and safe.

582
01:54:25.279 --> 01:54:39.319
Four almost awake, feeling light, positive, and refreshed. If sleeping

583
01:54:39.640 --> 01:54:52.520
you're in a deep dreamy state, healing and resting. Five

584
01:54:54.640 --> 01:55:01.840
fully awake, fully alert, and feeling excellent in air every way,

585
01:55:02.840 --> 01:55:15.479
mind clear, body energized, jaw relaxed and loose. And if

586
01:55:15.600 --> 01:55:22.960
instead you'll continuing into sleep, you're now fully asleep, enjoying

587
01:55:23.079 --> 01:55:27.479
one of the best sleeps you've had in a long time.

588
01:55:33.079 --> 01:55:40.760
And congratulations on completing this session. Whether you're awake now

589
01:55:40.920 --> 01:55:49.159
or asleep, your unconscious mind is already implementing these changes

590
01:55:49.840 --> 01:55:56.159
for your benefit, and you can emerge from this experience

591
01:55:56.439 --> 01:56:03.159
knowing do you have set in motion a powerful positive

592
01:56:04.000 --> 01:56:14.800
transformation and you are calm, you are safe, and your

593
01:56:14.960 --> 01:56:28.159
jaw is relaxed and protected. That brings us to the

594
01:56:28.279 --> 01:56:33.039
end of this recording. Remember to be kind to yourself

595
01:56:33.760 --> 01:56:39.199
because she deserved to be happy, and be gentle of yourself.

596
01:56:39.640 --> 01:56:58.239
You deserve to feel safe. Lots of love. Bye. Relax

597
01:57:01.840 --> 01:57:12.399
in a more deep and meaningful way, maybe in a

598
01:57:12.479 --> 01:57:20.000
way that can not just allow you to feel calmer

599
01:57:21.199 --> 01:57:30.600
now and throughout the time we spend together here, not

600
01:57:31.119 --> 01:57:36.439
just relaxed at the end of the recording when it's

601
01:57:36.560 --> 01:57:43.720
finished and you can enjoy that sense of comfort and peace,

602
01:57:48.439 --> 01:58:01.199
but also I think it would be nice to have

603
01:58:01.760 --> 01:58:18.760
those feelings of relaxation continue for longer after the recording

604
01:58:18.840 --> 01:58:32.279
has ended, so that you can still benefit from listening

605
01:58:33.199 --> 01:58:42.600
to my voice, maybe in a few hours time, perhaps tomorrow,

606
01:58:48.159 --> 01:58:56.000
and then by listening regularly, especially if you find like

607
01:58:56.119 --> 01:58:59.560
some people do and myself as well. I sometimes I

608
01:58:59.680 --> 01:59:10.279
find one particular recording that really resonates with me, and

609
01:59:10.359 --> 01:59:15.560
I just listened to it over and over again every morning,

610
01:59:15.720 --> 01:59:28.319
every evening. There was this recording from We're going back

611
01:59:28.359 --> 01:59:33.840
to about nineteen ninety nine. It wasn't hypnosis, but it

612
01:59:33.960 --> 01:59:39.000
was a guided visualizations. It kind of was hypnosis, really,

613
01:59:41.479 --> 01:59:46.680
and I managed to find it again and it still

614
01:59:46.760 --> 01:59:52.359
has the same effect on me. And part of it

615
01:59:52.479 --> 02:00:07.319
was the person's voice relaxed me. She just felt so peaceful,

616
02:00:09.359 --> 02:00:15.800
and I'd look forward to listening to her in the

617
02:00:15.920 --> 02:00:26.600
morning and in the evening. And I knew before even

618
02:00:27.359 --> 02:00:34.319
pressing the play button that as soon as I've done

619
02:00:34.399 --> 02:00:38.840
that pressed the play button. This was in the days

620
02:00:38.880 --> 02:00:53.000
of CD players, pressed the play button. In fact, it

621
02:00:53.079 --> 02:00:57.199
might have even been a tape tape recorder. I'd lie

622
02:00:57.279 --> 02:01:08.439
down on the bed and then even without necessarily listening

623
02:01:10.119 --> 02:01:23.359
to her words because I had them memorized. Really, it

624
02:01:23.479 --> 02:01:29.279
was as if my body knew exactly what to do,

625
02:01:34.039 --> 02:01:55.840
and the muscles just almost went into automatic relaxation, and

626
02:01:56.039 --> 02:02:09.640
I remember my mind would slow down. Now. Now, I

627
02:02:10.079 --> 02:02:16.319
was listening to this recording in the early days of

628
02:02:16.399 --> 02:02:27.119
learning hypnosis, and long before I ever made any videos

629
02:02:27.239 --> 02:02:31.960
or audio recordings myself, because I didn't start doing that

630
02:02:32.079 --> 02:02:46.560
till two thousand and six, I knew, I knew how

631
02:02:48.279 --> 02:03:02.079
helpful I found being able to just let go, to

632
02:03:02.159 --> 02:03:07.399
have that trust in the person that I'm listening to,

633
02:03:15.039 --> 02:03:23.119
knowing that it's going to be just as relaxing, if

634
02:03:23.199 --> 02:03:32.600
not more so. Each time you hear my voice, you

635
02:03:32.680 --> 02:03:44.359
may feel the same. Some people have been listening to

636
02:03:44.399 --> 02:03:58.279
me for over a decade, maybe not solidly, obviously, not

637
02:03:58.319 --> 02:04:04.640
twenty four hours a day, but maybe people come back.

638
02:04:06.479 --> 02:04:21.520
Some people maybe listen every day. That's something that I

639
02:04:21.560 --> 02:04:37.600
do which you may not realize by listening, is when

640
02:04:37.880 --> 02:04:53.359
I record these recordings. Now, for example, I also am

641
02:04:53.600 --> 02:05:07.399
affected by the words that I say, so, if I

642
02:05:07.439 --> 02:05:15.800
set you focus on your feet, notice your feet relaxing.

643
02:05:18.279 --> 02:05:26.199
I will be focusing on my feet. I will be

644
02:05:26.279 --> 02:05:44.399
noticing my feet relaxing. If I said, focus on your hands,

645
02:05:47.159 --> 02:05:56.680
and maybe notice the difference between each hand. Perhaps notice

646
02:05:56.840 --> 02:06:02.880
the air in the room, the temperature of the room.

647
02:06:04.760 --> 02:06:15.159
On the backs of your hands. You may start to

648
02:06:15.720 --> 02:06:23.800
notice what almost feels like a very light breeze, even

649
02:06:23.840 --> 02:06:28.079
though there may not be any type of breeze at

650
02:06:28.119 --> 02:06:41.119
all where you are right now. And as you become

651
02:06:41.760 --> 02:06:56.119
aware of your hands, I'm also aware of how relaxed

652
02:06:56.399 --> 02:07:20.199
my hands our feeling now. And when it comes to

653
02:07:21.720 --> 02:07:27.760
potentially drifting off to sleep, which may be the reason

654
02:07:28.079 --> 02:07:44.399
you're listening, I also feel drowsy when I make these recordings.

655
02:07:49.039 --> 02:08:05.560
I also notice my mind drifting. In fact, at times

656
02:08:07.520 --> 02:08:21.680
I've actually fallen asleep without even noticing, and then I

657
02:08:21.800 --> 02:08:33.119
carry on talking. And it's only when I listen back

658
02:08:33.319 --> 02:08:42.319
to do the editing I hear snoring and I think

659
02:08:42.760 --> 02:08:52.920
I don't remember snoring. I remember talking. This snoring was

660
02:08:53.520 --> 02:08:59.760
a pick turned up. That's why I sound like when

661
02:08:59.800 --> 02:09:10.800
I snore. How I get really into a whole experience.

662
02:09:18.720 --> 02:09:27.760
I don't know how you feel. How relaxed do you

663
02:09:27.840 --> 02:09:38.800
feel in your feet? How relaxed you feel in your hands?

664
02:09:53.880 --> 02:10:06.079
I have noticed more and more that the more relaxed,

665
02:10:07.840 --> 02:10:23.640
deeper level of comfort you feel, the easier your breathing becomes.

666
02:10:30.199 --> 02:10:46.880
It's almost like that additional muscle relaxation. So this allows

667
02:10:46.920 --> 02:11:18.039
you to breathe easier without necessarily focusing on your breath, however,

668
02:11:18.279 --> 02:11:47.039
being able to notice the ease in which you breathe

669
02:11:47.239 --> 02:12:37.119
so naturally. You breathe so very easily and smoothly. Whenever

670
02:12:37.199 --> 02:12:55.560
I imagine my breathing improving, when I've got my eyes closed,

671
02:13:01.560 --> 02:13:14.439
I tend to visualize a beautiful field with trees and

672
02:13:14.680 --> 02:13:55.119
flowers producing all that life giving oxygen. It feels nice too,

673
02:13:56.680 --> 02:14:15.680
if nothing else, just taking some time away from everything,

674
02:14:26.960 --> 02:14:59.600
enjoying that feeling of peace serenity with a joyful heart.

675
02:15:24.840 --> 02:15:50.359
Time seems to just drip by, so very slowly, relaxed,

676
02:15:56.239 --> 02:16:35.399
so deeply peaceful, completely unattached to any thoughts whatsoever in

677
02:16:35.559 --> 02:17:39.959
this moment, completely free, noticing that your mind has slowed down.

678
02:17:48.239 --> 02:18:34.959
Slowed down because nothing really requires your attention, you can

679
02:18:35.200 --> 02:18:51.319
enjoy the physical sensations of allowing the stress to drip

680
02:18:52.040 --> 02:19:05.479
out of your body, drip, being out of every part

681
02:19:11.840 --> 02:19:35.879
of your body and being released from your brain. H

682
02:19:36.399 --> 02:20:27.879
your mind slowly but surely. The muscles in your legs relax,

683
02:20:32.920 --> 02:21:23.079
rass so very deep, reas so deeply. And the feelings,

684
02:21:25.680 --> 02:21:50.559
the pleasant feelings in your arms and shoulders, deepening each

685
02:21:50.959 --> 02:22:29.079
part of your body further and deeper and deeper noticine,

686
02:22:32.280 --> 02:22:58.959
the feelings in the back of your neck, the feedings

687
02:22:59.000 --> 02:23:37.399
in your wrists, muscles, in the front of your body,

688
02:23:47.799 --> 02:24:31.239
I will say, feeding peace deep. There's a sense of

689
02:24:31.520 --> 02:25:16.000
pace spreads through your very core. Even when you focus

690
02:25:16.159 --> 02:26:15.360
on your mind, her mind becomes be and slower, even deeper, relax,

691
02:26:40.120 --> 02:27:40.079
very slow. Your stomach. He's for in your stomach, held back.

692
02:27:45.520 --> 02:28:14.360
Notice Notice how relaxed you now feel in the hole

693
02:28:14.680 --> 02:28:47.440
of your back, in a spy from your brain all

694
02:28:47.479 --> 02:28:55.120
the way down the middle of your back, sending and

695
02:28:55.559 --> 02:29:14.559
receiving millions of missing It's just every day deep comfort,

696
02:29:17.520 --> 02:30:34.200
increasing deeply relaxed, your knees, legs, spreading those signals down

697
02:30:34.319 --> 02:30:43.319
your spine or cord into air, every part of your body,

698
02:30:57.920 --> 02:31:46.200
your shins, in your carf muscles, your outbursts, feelings of

699
02:31:46.440 --> 02:32:03.680
peace and tranquility, spreading through your body, tips of your toes,

700
02:32:07.920 --> 02:32:19.440
to your eyes, your fingers, all the way till you'll

701
02:32:19.520 --> 02:33:28.680
lower back, letting her reatiner, pace to drift in mind,

702
02:33:33.200 --> 02:33:50.879
just wander in a way happy to let go, Let

703
02:33:50.879 --> 02:34:56.399
go completely, Leer said, tranquil your whole body enjoying a

704
02:34:56.680 --> 02:37:22.719
sensor listening God, hey, nore ey, enjoy the space, this space.

705
02:37:25.159 --> 02:37:26.360
Of peace.

706
02:37:29.440 --> 02:39:52.479
And safety, sur ery, letting go. Maybe we can just

707
02:39:55.360 --> 02:40:04.200
focus on the different parts of your body, just to

708
02:40:04.479 --> 02:41:33.319
notice you forehead and your eyes mutual, so loose, noticing

709
02:41:33.479 --> 02:43:05.840
the sense of complete freedom, absolute freedom, day day, peace,

710
02:43:06.239 --> 02:44:31.559
wall energy, pace to breathe, so much ease. Yeah, ls,

711
02:44:52.879 --> 02:45:40.399
you may or may not have noticed your mind drifting

712
02:45:42.280 --> 02:46:07.120
peaceful move many even more deeper in the direction of

713
02:46:11.719 --> 02:48:06.959
total blissful pace blisphor pace directed tie to pace co

714
02:48:12.680 --> 02:48:53.680
he said, Colm, let him go peace with mind.

715
02:49:03.040 --> 02:49:37.319
Rex body c rex cyax.

716
02:50:02.040 --> 02:50:28.879
Your body feels almost invisible, so very relaxed. Pace from

717
02:50:35.239 --> 02:51:45.520
so paym mhm leo, and you could start to notice

718
02:51:45.719 --> 02:51:54.799
that you are feeling more relaxed, even though I've not

719
02:51:56.479 --> 02:52:07.200
purposely focused your mind upon that sense of physical comfort

720
02:52:07.920 --> 02:52:14.799
that is growing within you throughout your body and your

721
02:52:14.840 --> 02:52:25.479
mind starts to slow down, and that could be almost

722
02:52:25.639 --> 02:52:35.200
in recognition of I guess my speech not being particularly fast,

723
02:52:41.719 --> 02:52:52.120
and things just generally feel calmer. Just by listening to

724
02:52:52.239 --> 02:53:00.879
my voice, you give yourself an opportunity to take a

725
02:53:00.959 --> 02:53:07.799
break from the day, take a break from your life,

726
02:53:08.920 --> 02:53:17.879
as it is, to give yourself a rest, giving yourself

727
02:53:17.959 --> 02:53:25.239
permission to take some time off and to allow your

728
02:53:25.280 --> 02:53:31.280
body to relax and allow your mind to slow down,

729
02:53:35.319 --> 02:53:43.239
which in turn releases the tension any stresses that you

730
02:53:43.399 --> 02:53:53.360
had in your body. It's almost as if the parts

731
02:53:53.360 --> 02:53:58.559
of your body just open up, allowing the negativity out

732
02:54:05.360 --> 02:54:11.399
and at the same time replacing that negativity with positive

733
02:54:12.559 --> 02:54:20.760
healing energy, which then fills your body up and your

734
02:54:20.879 --> 02:54:34.760
mind to also starts to appreciate those feelings of increasing

735
02:54:37.040 --> 02:54:53.920
confidence and almost uplifting feeling positive healing an energy that

736
02:54:57.520 --> 02:55:09.319
spreads through your body like a wave of comfort. And

737
02:55:09.319 --> 02:55:19.520
all this comes from just allowing yourself a few minutes,

738
02:55:21.319 --> 02:55:24.719
maybe half an hour, however long you want it to be,

739
02:55:25.879 --> 02:55:37.799
to just rest and allow your mind and your body

740
02:55:40.000 --> 02:55:57.000
to almost reset itself to the settings of comfort and relaxation, calmness,

741
02:56:01.079 --> 02:56:10.440
which allows more room for feelings of pleasure and happiness

742
02:56:14.440 --> 02:56:23.559
to move around your body and into your mind, almost

743
02:56:24.079 --> 02:56:28.680
as if your mind and your body are sinking together,

744
02:56:32.959 --> 02:56:42.680
almost mirroring each other, with that growing positivity and calmness,

745
02:56:47.680 --> 02:56:55.200
And it feels nice, really does feel nice to know

746
02:56:55.440 --> 02:57:04.319
that you are the one that has allowed yourself to

747
02:57:04.600 --> 02:57:18.600
feel more comfort and to experience more of this deep

748
02:57:19.000 --> 02:57:35.079
relaxation spreading throughout your body. And as I focus on

749
02:57:35.319 --> 02:57:41.079
each part of your body, you can notice that that

750
02:57:41.360 --> 02:57:58.200
part becomes even more relaxed just by focusing on it.

751
02:57:58.040 --> 02:58:07.719
It becomes even more calm and comfortable just by focusing.

752
02:58:11.760 --> 02:58:17.559
And as I move down your body, starting at your head,

753
02:58:20.239 --> 02:58:25.520
the parts that you have already focused on will continue

754
02:58:26.879 --> 02:58:34.000
to relax deeply, and those parts that have not yet

755
02:58:34.159 --> 02:58:47.079
focused on or just automatically release any remain intention in

756
02:58:47.200 --> 02:58:53.239
anticipation of even more comfort about to come.

757
02:58:58.719 --> 02:58:58.879
Now.

758
02:59:01.280 --> 02:59:07.520
I'm going to start by focusing on your forehead. Just

759
02:59:07.680 --> 02:59:16.200
being aware the feelings of your forehead and then your

760
02:59:16.200 --> 02:59:24.000
background sounds like mister Herbert's opinion, can just allow you

761
02:59:24.079 --> 02:59:31.559
to feel even more relaxed. Just means you're in the moment.

762
02:59:34.680 --> 02:59:40.079
This isn't this isn't a sterile environment. This is the world.

763
02:59:43.479 --> 02:59:49.520
I live in the countryside, so there's lots of nature

764
02:59:50.040 --> 03:00:00.600
sounds around. So as you focus on your forehead, just

765
03:00:00.799 --> 03:00:08.959
notice how it becomes even more relaxed as you focus

766
03:00:10.879 --> 03:00:15.399
only on my voice and that part of your body.

767
03:00:20.559 --> 03:00:28.879
Moving down to your eyes, focusing on your eyes, noticing

768
03:00:31.280 --> 03:00:41.040
how your eyelids feel so heavy yet so light at

769
03:00:41.040 --> 03:00:47.559
the same time, and all the muscles around your eyes

770
03:00:47.760 --> 03:01:02.239
relaxing completely. Moving your focus down to your mouth, your lips,

771
03:01:02.639 --> 03:01:12.559
your tongue, your teeth, you comes the whole of your mouth, relaxing,

772
03:01:16.000 --> 03:01:26.319
calm and lease. As you focus now on your jaw,

773
03:01:29.319 --> 03:01:32.920
not just the parts of your jawn, ney, your mouth,

774
03:01:33.680 --> 03:01:38.000
and your chin, but all the way up the size

775
03:01:38.040 --> 03:01:44.920
of your face to your ears, the hole of your jaw,

776
03:01:47.520 --> 03:01:54.639
feeding more relaxed.

777
03:01:57.879 --> 03:02:06.520
And calm.

778
03:02:07.000 --> 03:02:16.120
Focusing on your neck, the front of your neck and

779
03:02:16.159 --> 03:02:29.200
your throat, relaxing and loose and calm. The sides of

780
03:02:29.280 --> 03:02:34.600
your neck, the right and left side of your neck,

781
03:02:37.520 --> 03:02:40.959
relax and loose.

782
03:02:44.719 --> 03:02:51.479
And calm.

783
03:02:51.799 --> 03:02:58.719
And now the back of your neck. Focusing on the

784
03:02:58.760 --> 03:03:09.200
back of your neck, letting go of any tension that

785
03:03:09.399 --> 03:03:18.319
may have been there before, and enjoying that sense of

786
03:03:19.280 --> 03:03:30.000
increasing comfort and release. Then you can experience in the

787
03:03:30.040 --> 03:03:42.319
back of your neck, moving down your back and moving

788
03:03:42.559 --> 03:03:47.040
either side of your spine right from the top of.

789
03:03:47.000 --> 03:03:47.879
Your back.

790
03:03:49.479 --> 03:03:53.159
All the way down to the bottom of your back

791
03:03:59.120 --> 03:04:10.680
down to your lower back. As you move up and

792
03:04:10.719 --> 03:04:19.760
down your spine, you can feel the muscles either side

793
03:04:19.799 --> 03:04:34.559
of your spine relaxing even more. And as those muscles relax,

794
03:04:36.639 --> 03:04:44.639
that sense of comfort starts to spread outwards from your

795
03:04:44.680 --> 03:04:54.239
spine into both sides of your back, the top of

796
03:04:54.280 --> 03:05:01.239
your back, the middle, and your lower back. And as

797
03:05:01.280 --> 03:05:08.760
you scan gently and slowly up and down your back,

798
03:05:11.120 --> 03:05:15.520
there's the muscles in the top of your back relax

799
03:05:16.040 --> 03:05:23.680
and become looser. The muscles in the middle of your

800
03:05:23.719 --> 03:05:31.200
back also seem to just almost divide from each other,

801
03:05:32.120 --> 03:05:48.399
separating and almost melting, And in your lower back there

802
03:05:48.440 --> 03:06:01.159
seems to be an extra special feeling of comfort. The

803
03:06:01.479 --> 03:06:07.799
spreads into your hips, sit down your lower back, into

804
03:06:07.840 --> 03:06:19.159
your hips, into the area where your cosix are, and

805
03:06:19.280 --> 03:06:28.399
into your buttocks, and always muscles that spread bring your

806
03:06:28.440 --> 03:06:42.680
lower back into your hip area, start to melt, start

807
03:06:42.959 --> 03:06:55.680
to really let go, and even nowhere about to focus

808
03:06:55.799 --> 03:07:02.920
on your shoulders, your back and your spine will continue

809
03:07:04.959 --> 03:07:12.120
till let go. Continue to relax.

810
03:07:14.920 --> 03:07:18.520
So calmly.

811
03:07:23.200 --> 03:07:28.959
As you focus on your shoulders, you may notice they're

812
03:07:29.040 --> 03:07:59.840
already feeling really loose. They're already feeding calm, I fear,

813
03:08:00.040 --> 03:08:12.520
and those muscles then move from your neck into your shoulders.

814
03:08:19.040 --> 03:08:30.719
Feel so soft and gentle, so smooth.

815
03:08:36.200 --> 03:08:48.440
And calm, and.

816
03:08:48.639 --> 03:09:01.520
The feeling in your shoulders seems to spread deep into

817
03:09:01.559 --> 03:09:12.000
your shoulders, a sense of relaxation, not just traveling deeply

818
03:09:12.360 --> 03:09:29.360
into your muscles, but also relaxing the bones and moving

819
03:09:29.440 --> 03:09:37.760
all the way to underneath your arms, relaxing a whole

820
03:09:37.920 --> 03:09:42.959
area between the tops of your shoulders and underneath your

821
03:09:43.079 --> 03:09:48.239
arms healing.

822
03:09:53.680 --> 03:09:54.399
You feel so.

823
03:09:56.280 --> 03:10:08.440
Relaxed, comfortable in your shoulders, which sense that's.

824
03:10:10.000 --> 03:10:12.040
Deep healing.

825
03:10:15.000 --> 03:10:32.520
Message into your arms. You may feel almost as if

826
03:10:32.600 --> 03:10:39.120
your arms are not even that because they're so relaxed,

827
03:10:42.280 --> 03:11:29.399
so deeply relaxed, so calm, So this the fins spreading

828
03:11:32.239 --> 03:11:44.040
all the way down your arms to your elbows, including

829
03:11:45.760 --> 03:12:12.000
your elbows, circumfort spreads a away into rests, your form

830
03:12:12.719 --> 03:12:41.000
snderrists so heavy, yet the same time, sunlight and gentle

831
03:13:05.680 --> 03:13:10.000
frey sip. Now on.

832
03:13:12.600 --> 03:13:36.879
Your hands, my hands.

833
03:13:42.559 --> 03:14:07.719
So peaceful in your hands. The sensor.

834
03:14:10.719 --> 03:14:12.559
Real pace.

835
03:14:24.200 --> 03:14:25.239
Just seems to.

836
03:14:29.360 --> 03:15:32.959
Feel so familiar on your hands, relax deeply else things

837
03:15:41.280 --> 03:16:48.440
things you think it taps, making your attention left front

838
03:16:48.600 --> 03:17:20.600
to your body sure counts and man focus till legs.

839
03:18:38.479 --> 03:18:40.000
Like my souls.

840
03:18:41.680 --> 03:19:41.600
And your fises, relax, cough, muscles, just shins a crazy

841
03:19:41.879 --> 03:21:55.600
I the feeling a new faints. Sir pays on CycL

842
03:22:01.520 --> 03:23:03.479
sait peaceful circom serve peaceful sycom so peace for RelA

843
03:23:04.399 --> 03:23:29.200
same peace, fall calm, love that deep relaxation to spread

844
03:23:29.520 --> 03:23:37.200
your chest and storm so relax.

845
03:23:44.879 --> 03:23:50.639
Let's you go everything.

846
03:24:01.920 --> 03:24:07.920
So I'm gonna start counting down now, from twenty down

847
03:24:08.000 --> 03:24:16.079
to one. You can imagine in a way it's like

848
03:24:16.920 --> 03:24:23.360
just walking down some steps and each step or twenty steps,

849
03:24:23.440 --> 03:24:32.520
and each step represents a level of comfort. Each step

850
03:24:33.079 --> 03:24:48.600
represents a deepening of that comfort, and the furvies you

851
03:24:48.760 --> 03:24:54.799
walk down those steps deeper and more relaxed you feel.

852
03:25:01.520 --> 03:27:49.280
So starting with number twenty twenty, nineteen, eighteen, seventeen sixteenhhhhhhhhh

853
03:28:51.920 --> 03:31:42.840
three fourhhhhh four s too well.

854
03:34:02.719 --> 03:35:30.360
No usus.

855
03:35:33.959 --> 03:36:01.280
Last eight.

856
03:37:00.760 --> 03:40:22.760
Sevenhhhhhh six five us.

857
03:43:13.319 --> 03:43:42.719
Due to.

858
03:45:41.399 --> 03:45:41.440
No.

859
03:45:46.200 --> 03:45:58.840
As you focus on your eyes, We're gonna count down

860
03:46:00.159 --> 03:46:15.000
down to one. Focusing just on your eyes, your eyelids,

861
03:46:15.479 --> 03:46:24.200
the muscles around your eyes, your eye walls themselves, a

862
03:46:24.440 --> 03:46:41.319
whole area that makes up your eye. And as we

863
03:46:41.559 --> 03:46:42.520
count down.

864
03:46:42.479 --> 03:46:43.280
From ten.

865
03:46:45.079 --> 03:46:57.239
Down to one, whilst focus in on your eyes, you

866
03:46:57.920 --> 03:47:12.280
become twice is relaxed with each number counting down that

867
03:47:12.520 --> 03:47:13.920
you may find.

868
03:47:17.719 --> 03:47:20.319
The all you want to do is just.

869
03:47:22.319 --> 03:47:29.479
Drift off to sleep. And if that's what you want,

870
03:47:32.520 --> 03:47:45.479
then just allow yourself to do that. Now, focusing on

871
03:47:45.639 --> 03:47:52.959
your eyes, I'm going to begin counting down from ten

872
03:47:53.360 --> 03:54:28.840
down to one right nowhhhh nine eighth seven four.

873
03:54:31.000 --> 03:56:42.799
Three USUS.

874
03:57:05.120 --> 03:57:05.399
One.

875
03:57:11.760 --> 03:57:28.399
So counting down from ten to one ten nine eight

876
03:57:31.239 --> 03:57:56.079
seven six five four three two one. And maybe that

877
03:57:56.239 --> 03:58:00.360
was a bit too quick in order to relax. Maybe

878
03:58:00.399 --> 03:58:04.719
it's a bit too fast for you to notice the

879
03:58:06.000 --> 03:58:12.840
calming of your body, maybe even a little bit of

880
03:58:12.959 --> 03:58:16.879
pressure there, like you're counting down from ten to one.

881
03:58:17.000 --> 03:58:20.360
Would you expect me to do? Man, expect me to

882
03:58:20.399 --> 03:58:24.399
just to go with floppy just because you're counting down.

883
03:58:29.959 --> 03:58:33.280
I could try it again, but this time I'll go

884
03:58:33.319 --> 03:58:40.399
a bit slower this time, and you focus on the

885
03:58:40.559 --> 03:58:44.680
whole of your body before we focus on your legs.

886
03:58:47.120 --> 03:58:56.280
Just notice how your body does start to feel more

887
03:58:56.719 --> 03:59:36.959
relaxed with every number that I count down ten nine, eight, seven, six,

888
03:59:45.399 --> 04:00:55.280
five four three one, And just notice how how you feel, generally,

889
04:00:55.719 --> 04:01:10.040
how your body feels. It's not necessarily even about counting

890
04:01:10.159 --> 04:01:17.280
down from ten to one. It's that space that you have,

891
04:01:18.600 --> 04:01:37.079
that space between being active physically or mentally to just

892
04:01:41.799 --> 04:01:47.000
sitting or lying down, just being there, not doing anything,

893
04:01:47.200 --> 04:01:51.920
not saying anything, or needing to think about anything.

894
04:01:53.760 --> 04:01:57.399
So that opens up a space, you know, a bit

895
04:01:57.479 --> 04:02:08.239
of a space, a gap. And the more I came

896
04:02:08.360 --> 04:02:12.920
down from ten to one, the bigger that gap becomes.

897
04:02:15.959 --> 04:02:22.319
So there's that gap of calmness, of comfort, relaxation.

898
04:02:28.280 --> 04:02:40.600
It's a nice feeling, and it moves those stresses or

899
04:02:41.159 --> 04:02:55.000
discomforts physically or emotionally, moves them away. Allows you.

900
04:02:57.719 --> 04:02:58.239
To just.

901
04:03:01.239 --> 04:03:07.959
Slow down, someone to count again from ten down to one,

902
04:03:08.360 --> 04:03:18.600
and notice that gap widening, the gap, And as it widens,

903
04:03:18.680 --> 04:03:24.719
it's almost like the stress and attention falls into the

904
04:03:24.799 --> 04:03:42.639
gap and gives you that distance, that space.

905
04:03:45.040 --> 04:03:50.520
Now ten.

906
04:03:54.840 --> 04:05:51.840
Nine eight, seven, six, five four three two one. How

907
04:05:51.920 --> 04:05:55.719
did your body feil.

908
04:05:57.680 --> 04:05:57.879
Now?

909
04:06:10.559 --> 04:06:25.799
Can you notice that you're feeling calmer, the feeling more

910
04:06:26.280 --> 04:06:53.680
relaxed as we now focus on your legs just a les.

911
04:07:09.680 --> 04:07:29.799
We're just gonna start with focusing on your thighs. Of course,

912
04:07:29.920 --> 04:07:34.799
it's not the most exciting thing to be doing, because

913
04:07:38.239 --> 04:07:40.920
I'm sure, like most of your body is not a

914
04:07:41.040 --> 04:07:53.440
lot going on right now. Just focusing on the whole

915
04:07:53.559 --> 04:07:59.799
of your thighs, the tops of your thighs, the side

916
04:08:00.120 --> 04:08:07.120
to your thighs, the bottoms of your thighs, your outer thighs,

917
04:08:07.200 --> 04:08:12.120
and your inner thighs. Basically the whole of your thigh

918
04:08:12.239 --> 04:08:21.559
that leads into your hip and it goes down to your.

919
04:08:23.479 --> 04:08:24.120
Knee joint.

920
04:08:29.319 --> 04:08:36.520
Now, this is a big area. It's a very heavy area.

921
04:08:37.040 --> 04:08:43.000
It's very strong, probably the strongest muscles in your body

922
04:08:43.760 --> 04:08:58.000
or in your thighs. But I don't think we perhaps

923
04:09:00.079 --> 04:09:12.719
give enough attention to our thighs. Perhaps we don't acknowledge

924
04:09:13.399 --> 04:09:32.799
how important our thighs are to our lives, how much

925
04:09:35.440 --> 04:09:48.920
they actually do for us all through our lives. And

926
04:09:49.040 --> 04:09:54.879
it may seem sound really weird, but I think that

927
04:09:55.040 --> 04:10:02.959
all of our body parts, especially thighs, need some TLC,

928
04:10:06.280 --> 04:10:19.479
a bit of love shown, a bit of acknowledgement, thank you,

929
04:10:22.639 --> 04:10:34.959
gratitude for what our thighs do for us. And I

930
04:10:35.120 --> 04:10:40.799
know this may sound a bit strange. Maybe you think,

931
04:10:41.200 --> 04:10:44.120
why am I Surely I should be out in the

932
04:10:44.239 --> 04:10:52.760
garden hugging a tree or something. Well, it's hard to

933
04:10:52.799 --> 04:10:56.040
set a microphone up on a tree. That's why I'm

934
04:10:56.040 --> 04:10:58.920
doing this indoors. Otherwise I would be outside hugging a tree.

935
04:11:00.319 --> 04:11:02.000
I can't see the television.

936
04:11:01.600 --> 04:11:02.040
From the tree.

937
04:11:08.799 --> 04:11:13.040
If you move down to your knees gain such an

938
04:11:13.120 --> 04:11:22.799
important part. And I think we don't necessarily I'll speak

939
04:11:22.879 --> 04:11:30.719
for myself. I don't necessarily appreciate all that my needs

940
04:11:30.959 --> 04:11:36.120
do for me until I have a problem with my knee.

941
04:11:37.079 --> 04:11:41.200
It's occasionally, if I ever maybe i'll bash it or

942
04:11:42.159 --> 04:11:47.680
it's aching for some reason. It's then that I realize

943
04:11:48.840 --> 04:11:52.879
how much it does. You know, the benefit of being

944
04:11:52.920 --> 04:12:01.719
able to use my legs without any of physical discomfort

945
04:12:03.360 --> 04:12:10.399
is a beautiful thing that's possibly not appreciated until it's

946
04:12:11.000 --> 04:12:20.399
temporarily removed. You know that's comfort. But as you focus

947
04:12:20.479 --> 04:12:28.360
on your knees, regardless of how your knees feel, you

948
04:12:28.440 --> 04:12:34.319
can have that sense of gratitude and love to your

949
04:12:34.440 --> 04:12:34.920
needs for.

950
04:12:35.120 --> 04:12:36.280
All that they do for you.

951
04:12:46.760 --> 04:12:49.879
And you can still have that attention on your thighs

952
04:12:50.520 --> 04:12:56.559
and maybe notice how your thighs feel. Maybe you've noticed

953
04:12:56.840 --> 04:13:14.000
that they are relaxing more deeply as you focus now

954
04:13:15.879 --> 04:13:19.639
on the bottoms of your legs, your shins, and your

955
04:13:19.719 --> 04:13:26.440
calf muscles, the bones between your knees and your feet,

956
04:13:28.040 --> 04:13:39.559
incorporating of course, your ankles so important. You know, anyone

957
04:13:39.639 --> 04:13:44.399
that's had even like the slightest sprain of an ankle

958
04:13:45.600 --> 04:13:52.159
knows how how much we take our ankles for granted.

959
04:13:58.040 --> 04:13:59.959
And it's kind of strange in a way when you

960
04:14:00.159 --> 04:14:05.760
think that. You know, logically, our wrists are a lot

961
04:14:05.920 --> 04:14:10.719
thinner than the rest of our arms, which is okay,

962
04:14:10.840 --> 04:14:14.559
it doesn't you can't see any problem with that because

963
04:14:14.559 --> 04:14:20.600
we're just picking stuff up by our ankles so much

964
04:14:20.879 --> 04:14:30.520
thinner than the rest of our legs. And from a

965
04:14:30.600 --> 04:14:35.440
physics perspective or logical even it doesn't really make sense

966
04:14:36.799 --> 04:14:44.159
that all this weight would ultimately be resting on your

967
04:14:44.239 --> 04:14:59.280
ankles then leading to your feet, that thin area, thin bone. Yeah,

968
04:14:59.360 --> 04:15:05.040
it does so much great work. Supports us, supports our

969
04:15:05.159 --> 04:15:17.000
body for a lifetime, helps us to balance, helps you

970
04:15:17.200 --> 04:15:30.479
to get around and be mobile. And there's the calf muscles.

971
04:15:30.520 --> 04:15:38.159
Of course, when I was younger, I couldn't see the

972
04:15:38.239 --> 04:15:41.440
pointing calf muscles didn't seem to do anything.

973
04:15:42.959 --> 04:15:47.479
Okay, if I walked around on tiptoes, then my calf

974
04:15:47.559 --> 04:15:51.319
muscles get some work. But of course that's not true.

975
04:15:51.479 --> 04:15:55.639
The calf muscles are being used whenever we use our

976
04:15:55.719 --> 04:16:09.559
legs and your shins there to protect your lower legs,

977
04:16:13.840 --> 04:16:19.000
shaped in a way, almost as a protector for the bone,

978
04:16:26.600 --> 04:16:38.479
leading of course to your ankles and your feet. But

979
04:16:38.600 --> 04:16:40.479
we're not going to focus on your feet. We're just

980
04:16:40.559 --> 04:16:46.719
going to focus on the legs. And I realize, and

981
04:16:46.879 --> 04:16:50.879
now that I've mentioned your feet, you'll probably focus on

982
04:16:51.040 --> 04:16:54.239
them anyway, So maybe I should focus on your feet

983
04:16:54.280 --> 04:17:00.360
a little bit. You can have them in your aarness

984
04:17:02.559 --> 04:17:06.239
the same as you have your thighs in your awareness.

985
04:17:07.120 --> 04:17:11.000
Even though we haven't been focusing on your thighs a

986
04:17:11.120 --> 04:17:22.200
few minutes, let me focusing on your ankles. There's still

987
04:17:22.280 --> 04:17:37.360
that sensation of comfort in your thighs, and there's that

988
04:17:37.840 --> 04:17:47.840
movement of energy because the thighs hold lots of different sensations.

989
04:17:49.319 --> 04:17:54.159
Of course, there's the muscles, the big straw muscles that

990
04:17:54.319 --> 04:18:07.159
we have in our thighs, but the skin on the

991
04:18:07.319 --> 04:18:12.760
outside of the thighs, as in the outside of all

992
04:18:12.840 --> 04:18:21.680
of our body can be very sensitive, sensitive to the touch,

993
04:18:24.479 --> 04:18:37.799
sensitive to temperature. And inside your thighs the bones, there's

994
04:18:38.840 --> 04:18:43.639
the muscle, there's the blood, vessels, the ar trees, to

995
04:18:43.799 --> 04:18:53.559
all this stuff inside your thighs. I guess sometimes it'd

996
04:18:53.600 --> 04:18:57.719
be nice if you could actually put your fingers inside

997
04:18:57.760 --> 04:19:04.159
your thighs and message, so you can message on the outside,

998
04:19:04.319 --> 04:19:07.319
of course, but to be able to get deep into

999
04:19:07.399 --> 04:19:12.200
the muscles, and to be able to just massage inside

1000
04:19:12.280 --> 04:19:19.280
your thighs, message in the bones of your leg, massage

1001
04:19:19.360 --> 04:19:32.559
in all the veins, just gently healing your thighs and

1002
04:19:32.719 --> 04:19:39.280
you can move down message and inside your knees, just

1003
04:19:39.479 --> 04:19:46.159
message in those bones, but with healing fingertips, spreading that

1004
04:19:46.559 --> 04:19:57.760
healing energy deep into the choice of your knees. Of course,

1005
04:19:57.840 --> 04:20:01.959
there's the back of your your knee and the inside

1006
04:20:02.159 --> 04:20:08.319
crease where your knee is. It's a very sensitive area.

1007
04:20:10.319 --> 04:20:14.639
Very it feels very nice when you stroke it. That

1008
04:20:14.840 --> 04:20:18.520
might be because it's an area that's not really touched

1009
04:20:18.719 --> 04:20:25.600
very often. It's almost like a hidden part, that crease.

1010
04:20:27.399 --> 04:20:28.120
In your legs.

1011
04:20:28.239 --> 04:20:29.159
It's almost.

1012
04:20:31.159 --> 04:20:31.920
Like a part that.

1013
04:20:33.680 --> 04:20:44.920
Has a sensitivity, which is a little bit different. Of course,

1014
04:20:45.000 --> 04:20:55.479
it's protected by your legs. So you can imagine putting

1015
04:20:56.360 --> 04:21:06.200
your fingers into that crease in your legs. Fold in

1016
04:21:06.319 --> 04:21:10.280
between your legs, you can just message with your fingertips.

1017
04:21:11.479 --> 04:21:17.639
Imagine your fingertips going inside, message in the muscle or

1018
04:21:17.760 --> 04:21:27.120
tissue you can cause. Field the bones of your knees,

1019
04:21:28.639 --> 04:21:39.079
heading through your fingertips, and then as you go down

1020
04:21:41.920 --> 04:21:44.719
to your calf muscles, and that's the part I'd like

1021
04:21:44.840 --> 04:21:49.520
to be able to really put my fingertips deep inside

1022
04:21:50.280 --> 04:21:59.239
my calf muscles, message in every single tissue of that muscle,

1023
04:22:00.799 --> 04:22:10.120
healing every part, and then doing the same for my

1024
04:22:10.280 --> 04:22:20.799
shins massagy and generally stroking the bones, generally stroking them,

1025
04:22:21.719 --> 04:22:25.840
healing in a loving way because they deserve to be

1026
04:22:26.040 --> 04:22:33.239
treated as the precious bones that they are, because our

1027
04:22:33.360 --> 04:22:36.879
legs are so precious as in all the other parts

1028
04:22:37.000 --> 04:22:44.600
of our body, the more precious of any jure on

1029
04:22:44.760 --> 04:23:01.040
the planet. When you start to think about your legs

1030
04:23:01.200 --> 04:23:12.319
in this way, it can change your perspective. It might

1031
04:23:12.520 --> 04:23:19.120
sound a bit a bit silly to start with the

1032
04:23:19.280 --> 04:23:27.479
idea of having love for your legs, showing appreciation for

1033
04:23:27.559 --> 04:23:33.600
your thighs, wanting to be able to put your hands

1034
04:23:34.600 --> 04:23:43.319
in your thighs, massage the muscles and the bones, and

1035
04:23:43.520 --> 04:23:49.040
to get your fingers deep in there, releasing all tension.

1036
04:23:51.920 --> 04:24:01.520
Just to show how much you care about legs, how

1037
04:24:01.600 --> 04:24:07.479
what you care for what your legs do for you regularly,

1038
04:24:09.879 --> 04:24:20.079
your knees, your cars, your ankles, the strength of your ankles,

1039
04:24:23.000 --> 04:24:27.719
considering how thin they are compared to the rest of

1040
04:24:27.760 --> 04:24:37.559
your legs, especially your thighs. Yeah, they're so strong, so flexible,

1041
04:24:41.319 --> 04:24:54.159
absolutely amazing things. Your ankles are truly a gift because

1042
04:24:54.200 --> 04:25:02.959
of what they do for you, supporting all that weight,

1043
04:25:04.920 --> 04:25:09.360
regardless of how what weight you are, even if you

1044
04:25:09.479 --> 04:25:14.479
only ate stone, there's still a lot of weight for

1045
04:25:14.639 --> 04:25:21.319
these little ankles. Now am a lot heavier than eight

1046
04:25:21.440 --> 04:25:32.040
stone double down. Yet my ankles support my body all

1047
04:25:32.120 --> 04:25:38.520
the time. Whether they do give off a sigh of

1048
04:25:38.639 --> 04:25:43.920
relief when I sit down, that's in fact, my whole

1049
04:25:44.000 --> 04:25:53.479
legs do. My feet feet also go, my toes clap

1050
04:25:54.920 --> 04:26:23.360
so happy. Your legs really are amazing, And I know

1051
04:26:23.840 --> 04:26:30.200
they're talking about. Talking about your legs is probably possibly

1052
04:26:30.440 --> 04:26:35.159
among the most most boring things I've ever heard anyone say.

1053
04:26:36.040 --> 04:26:43.520
Possibly you're boring or not. Everything I said is true.

1054
04:26:45.959 --> 04:27:00.799
Your legs are amazing. Your legs deserve not just fust respect,

1055
04:27:06.680 --> 04:27:07.600
They deserve.

1056
04:27:07.360 --> 04:27:10.200
To relax deeply.

1057
04:27:17.479 --> 04:27:20.840
They deserve to take some time out of the day

1058
04:27:23.040 --> 04:27:59.399
to just let go completely relax, really can relax. And

1059
04:27:59.559 --> 04:28:03.920
because legs are so such a most you know, very

1060
04:28:03.959 --> 04:28:09.680
important part of your body. When you relax your legs,

1061
04:28:09.799 --> 04:28:17.000
the rest of your body also naturally follows in that

1062
04:28:20.760 --> 04:28:31.559
journey of comfort. Like I feel it in my hips.

1063
04:28:32.959 --> 04:28:40.120
My hips feel really loose, and also my lower back

1064
04:28:40.159 --> 04:28:46.760
as well. My lower back really feels it feels stretched,

1065
04:28:47.879 --> 04:28:50.920
even though I'm just sitting in a chair and there's

1066
04:28:51.040 --> 04:28:56.280
no stretching as far as I'm aware that I'm doing,

1067
04:28:57.239 --> 04:28:59.799
but it's almost as if the muscles are just relaxed

1068
04:29:00.000 --> 04:29:02.120
so much that there is.

1069
04:29:02.239 --> 04:29:10.760
A natural stretch as the tension has reduced a lot.

1070
04:29:27.079 --> 04:29:30.159
And I'm now going to count down from ten down

1071
04:29:30.239 --> 04:29:35.559
to one, and you can.

1072
04:29:35.559 --> 04:30:04.280
Continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

1073
04:30:08.959 --> 04:30:37.040
four three two one relax. So I'm just going to

1074
04:30:37.120 --> 04:30:42.479
count down five down to one. And as a countdown,

1075
04:30:43.799 --> 04:30:48.520
if you just focus on the numbers, just the numbers

1076
04:30:50.200 --> 04:30:59.159
counting down, and notice how you feel in this moment

1077
04:31:00.959 --> 04:31:05.319
as you hear the numbers counting down, knowing that those

1078
04:31:05.479 --> 04:31:18.520
numbers counting down represent you feeling calmer, not just in

1079
04:31:18.639 --> 04:31:27.159
your body, but also relaxing your mind. Just notice how

1080
04:31:27.239 --> 04:31:33.079
you feel. There's nothing to do, there's nothing to say,

1081
04:31:33.760 --> 04:32:11.559
there's nothing to think about, starting with number five, four, three, two.

1082
04:32:17.399 --> 04:32:17.600
One.

1083
04:32:27.040 --> 04:32:33.440
And as you notice the gradual.

1084
04:32:35.719 --> 04:32:36.319
Letting go.

1085
04:32:38.680 --> 04:32:45.600
Of the tension in your body, you may also begin

1086
04:32:45.920 --> 04:32:51.879
to notice and be aware of how your mind is

1087
04:32:52.959 --> 04:33:00.760
starting to slow down. This is just a natural thing

1088
04:33:01.280 --> 04:33:09.240
that happens. It's not really a special procedure. It's just natural.

1089
04:33:09.360 --> 04:33:15.720
Because is your body relaxes, your mind also starts to relax.

1090
04:33:17.360 --> 04:33:21.000
And the more your mind relaxes, the more your body relaxes.

1091
04:33:21.119 --> 04:33:31.639
It's just a continuous circle of relaxation. And there's that

1092
04:33:32.919 --> 04:33:40.759
calmness that comes from relative quietness. You know, even even

1093
04:33:40.799 --> 04:33:47.319
if there's background sounds, even your side or mind, it's

1094
04:33:47.479 --> 04:33:53.360
still going to be quite calm. You know, you haven't

1095
04:33:53.400 --> 04:33:58.360
got the television on, there's no music in the background,

1096
04:33:58.439 --> 04:34:01.119
unless you're listening to the recording with music. Of course,

1097
04:34:05.959 --> 04:34:08.159
you're very likely not going to be sitting in a

1098
04:34:08.240 --> 04:34:11.360
room with other people. Of course you might be, but

1099
04:34:12.680 --> 04:34:15.919
generally it's more ideal if you can do this on

1100
04:34:16.040 --> 04:34:27.360
your own, so no distractions, and when you stop thinking

1101
04:34:27.439 --> 04:34:44.599
about stuff, relaxation automatically rises, a sense of comfort starts

1102
04:34:44.680 --> 04:34:53.439
to grow, and without trying to build it up into

1103
04:34:53.520 --> 04:35:05.639
something fantastical or something magical, this is just a natural process,

1104
04:35:08.000 --> 04:35:18.680
something that's easy to accomplish. In fact, it's almost you know,

1105
04:35:18.840 --> 04:35:25.680
the sense of relaxing completely happens really when you put

1106
04:35:25.840 --> 04:35:29.720
no effort into it. It's not something that you can

1107
04:35:29.840 --> 04:35:41.439
really force. It's something that happens naturally. And part of

1108
04:35:41.880 --> 04:35:52.080
the process of this recording and others is simply two

1109
04:35:53.680 --> 04:36:04.040
allow you to take advantage of this space, this time,

1110
04:36:07.080 --> 04:36:17.959
to just let go, to just be here, to be

1111
04:36:18.599 --> 04:36:32.000
in tune with how you feel, yet with the intention

1112
04:36:34.279 --> 04:36:45.720
of wanting to relax deeply and maybe even to fall asleep,

1113
04:36:46.880 --> 04:36:52.040
depending on what it is that you wish for yourself

1114
04:36:53.840 --> 04:37:08.880
in this moment. As we know, relaxing is the majority

1115
04:37:10.119 --> 04:37:14.560
of the process of falling asleep. The actual falling asleep

1116
04:37:14.639 --> 04:37:21.439
part is the tiny bit at the end. The deeper

1117
04:37:22.759 --> 04:37:45.040
relaxed you become, the easier you find yourself drifting. But

1118
04:37:45.159 --> 04:37:51.759
you can also if you choose stay focused on my

1119
04:37:51.959 --> 04:38:19.959
voice and really enjoy the process of gradually relaxing each

1120
04:38:20.479 --> 04:38:47.000
muscle in your body effortlessly and just observing the sensation

1121
04:38:52.319 --> 04:39:07.560
of letting go comp lateally. This time, I'm going to

1122
04:39:07.720 --> 04:39:16.560
count from six down to one, and you can notice

1123
04:39:17.959 --> 04:39:28.119
your mind calming down more with each number that you

1124
04:39:28.439 --> 04:39:45.479
hear me say, naturally, feeling calm and slow and peaceful.

1125
04:39:50.799 --> 04:42:40.040
Sex fivehhhhhhhhhh, four, three, one, being aware of.

1126
04:42:42.840 --> 04:42:58.919
How your mind to slowed right down, sinking deeply into relaxation.

1127
04:43:12.639 --> 04:43:19.400
And as you focus on your mind, you may notice

1128
04:43:19.639 --> 04:43:28.799
that there are some thoughts still there, maybe some stubborn

1129
04:43:29.000 --> 04:43:37.720
thoughts that for some reason perhaps need your attention.

1130
04:43:44.720 --> 04:43:46.000
So what you can do is.

1131
04:43:51.520 --> 04:44:04.040
Send love to those thoughts. Sprinkle those thoughts with love,

1132
04:44:05.759 --> 04:44:10.000
my little petals from a flower, Just sprinkle it over them,

1133
04:44:11.439 --> 04:44:18.599
petals feel good love towards those thoughts. To let those

1134
04:44:18.840 --> 04:44:26.240
thoughts mother, You're not abandoned in them. You just need them.

1135
04:44:27.479 --> 04:44:38.520
You require them to just calm down, slow down, quiet

1136
04:44:38.919 --> 04:44:54.279
down for now. So as you focus on those remaining

1137
04:44:54.479 --> 04:44:59.680
thoughts as we count down this time from seven down

1138
04:44:59.759 --> 04:45:08.880
to one. With each number, just imagine sprinkling those flower

1139
04:45:09.040 --> 04:45:28.080
petals of love, kindness gratitude over those thoughts, which will

1140
04:45:28.159 --> 04:45:38.159
allow them to just melt away and relax deeply. With

1141
04:45:38.279 --> 04:45:52.520
every number, those thoughts will become more and more relaxed.

1142
04:45:58.119 --> 04:48:29.279
Starting with number seven, six, five, four, three, one, how

1143
04:48:29.439 --> 04:48:46.880
let you now notice how relaxed you're feeling in your body.

1144
04:48:55.279 --> 04:49:08.479
We're going to focus on your hands, because the more

1145
04:49:08.560 --> 04:49:15.639
relaxed your hands are, the more relax your body and

1146
04:49:15.919 --> 04:49:37.479
mind are. You focus on your hands and your fingers.

1147
04:49:43.040 --> 04:49:47.799
There's nothing needed to be done. There's no clinching of

1148
04:49:48.080 --> 04:49:52.400
fists or tents in the fingers or anything like that.

1149
04:50:00.360 --> 04:50:14.919
Just noticing and focusing on your hands, noticing how they feel.

1150
04:50:29.520 --> 04:50:39.680
Because the more relaxed do your hands feel, the calmer

1151
04:50:39.880 --> 04:50:48.560
your mind feels, and the more the comforts you feel

1152
04:50:50.639 --> 04:51:20.840
throughout your body. Jee may have already noticed you mind

1153
04:51:24.080 --> 04:51:51.799
is starting to drift quick said, just on your hands

1154
04:51:53.000 --> 04:52:11.000
and fingers, allowing and to experience a real deepening of

1155
04:52:11.159 --> 04:52:16.720
that relaxation in your hands and fingers.

1156
04:52:22.240 --> 04:52:22.799
More.

1157
04:52:25.759 --> 04:52:45.200
And more relaxed. With each number from eight down to one,

1158
04:52:50.279 --> 04:52:58.360
you can almost feel that healing and relax and energy

1159
04:52:59.439 --> 04:53:20.240
spread into your hands and fingers becoming more relaxing. With

1160
04:53:20.720 --> 04:53:22.279
each number.

1161
04:53:24.240 --> 04:53:24.959
You hear.

1162
04:53:28.799 --> 04:53:49.599
Going down eight down to one, drifting, drifting again, starting

1163
04:53:49.919 --> 04:57:51.639
with number eighth seven four three, just being here now,

1164
04:57:55.360 --> 04:58:01.400
nothing to think about, nothing to do, nothing to say,

1165
04:58:05.560 --> 04:58:16.639
and everything just feels calmer. And this is your natural

1166
04:58:16.840 --> 04:58:24.720
state of being. This is how you just normally feel

1167
04:58:25.520 --> 04:58:32.799
when you take away all of that other stuff that

1168
04:58:32.919 --> 04:58:37.560
we add, you know, things like stress and worry in

1169
04:58:37.799 --> 04:58:55.520
and overthinking, anxiety, tension, just generally thinking about stuff. You

1170
04:58:55.680 --> 04:58:59.560
take that away, which is what we do. What we

1171
04:58:59.720 --> 04:59:13.560
do now you're left with a real sense of peacefulness

1172
04:59:17.119 --> 04:59:25.520
which comes to you very quickly, because ultimately it's just

1173
04:59:26.720 --> 04:59:39.080
a feeling, a feeling and comfort. It's almost as if

1174
04:59:39.159 --> 04:59:43.520
you've gone inside yourself and you've found a special place

1175
04:59:44.919 --> 04:59:57.319
where everything is peaceful, a place where you can film

1176
04:59:58.560 --> 05:00:08.080
relaxed and natural sense and comfort, the place where you

1177
05:00:08.560 --> 05:00:17.880
can be you, where you can accept yourself and who

1178
05:00:18.000 --> 05:00:22.720
you are, in the place where you're not trying to

1179
05:00:25.000 --> 05:00:35.159
please anybody else, in the place where you can actually

1180
05:00:38.560 --> 05:00:43.479
not just love yourself, but in some ways more importantly,

1181
05:00:44.119 --> 05:01:01.159
you can like yourself, appreciate who you are, a sense

1182
05:01:01.279 --> 05:01:15.400
of gratitude. It's in the air around you. That's also

1183
05:01:15.560 --> 05:01:24.279
a place where you can actually feel the healing energy

1184
05:01:25.360 --> 05:01:38.840
soaking into your body. Healing energy soaking into your body,

1185
05:01:43.959 --> 05:01:53.360
The healing energy spreads through your veins, traveling to each

1186
05:01:54.840 --> 05:02:05.639
every single part of your body, and you start to

1187
05:02:05.799 --> 05:02:13.360
realize that actually that healing energy, it's not just entered

1188
05:02:13.439 --> 05:02:24.959
into your brain, it's become part of your brain, and

1189
05:02:25.080 --> 05:02:36.840
the spinal fluid is now mixed with healing energy, not

1190
05:02:37.200 --> 05:02:45.159
just allowing you to feel so much more relaxed and

1191
05:02:45.479 --> 05:02:57.959
healthy in this moment, but also you start to realize

1192
05:02:58.200 --> 05:03:09.680
that actually, what's happening now without healing, relaxing energy spreading

1193
05:03:10.080 --> 05:03:21.479
through your body, is actually changing your life. It's actually

1194
05:03:22.799 --> 05:03:26.599
changing the way you're going to feel not just now,

1195
05:03:28.439 --> 05:03:35.240
but tomorrow and the next day. As your health improves,

1196
05:03:38.840 --> 05:03:46.159
not just your physical health, but your mental health. Things

1197
05:03:46.599 --> 05:03:51.799
that used to bother you in the past, for some reason,

1198
05:03:53.000 --> 05:04:00.560
no longer have the effect that they used to because

1199
05:04:00.680 --> 05:04:12.360
something has changed deep within you. Maybe things that used

1200
05:04:12.400 --> 05:04:22.840
to cause you to feel anger no longer have that

1201
05:04:23.759 --> 05:04:31.759
power to control you the way they seem to be

1202
05:04:31.880 --> 05:04:40.959
able to before. As you realize that you're the one

1203
05:04:42.959 --> 05:04:54.720
who decides what affects you, You're the one who decides

1204
05:04:57.520 --> 05:05:08.560
to feel relaxed and calm when you choose to enjoy

1205
05:05:10.119 --> 05:05:25.639
noticing these natural developments of healing, continuing to grow and

1206
05:05:25.840 --> 05:05:37.159
improve your life day by day, including of course, your

1207
05:05:37.279 --> 05:05:54.639
ability to relax so much easier than sleeping. It's the

1208
05:05:54.759 --> 05:06:06.240
most natural thing in the world you because falling asleep

1209
05:06:06.479 --> 05:06:14.799
is something that you've done so many times in your life,

1210
05:06:18.040 --> 05:06:22.080
and you know that you were born, as we all were,

1211
05:06:22.880 --> 05:06:32.799
with the ability to fall asleep naturally. We were born

1212
05:06:34.159 --> 05:06:44.599
with that ability to just drift off into a deep,

1213
05:06:45.880 --> 05:06:57.680
healing sleep. Even when we're kids, sometimes will fall asleep

1214
05:06:57.720 --> 05:07:01.680
when we don't even want to try to think of

1215
05:07:01.880 --> 05:07:06.240
stay awake. Maybe it's a birthday in the morning, or

1216
05:07:06.319 --> 05:07:10.520
it's Christmas or holiday or something we look forward to.

1217
05:07:11.119 --> 05:07:15.159
We don't want to go to sleep. But the more

1218
05:07:15.759 --> 05:07:20.599
we want to stay awake, the more we just start

1219
05:07:20.720 --> 05:07:29.439
to drift. And the more you fight drifting or try

1220
05:07:29.520 --> 05:07:34.400
to stop yourself and drift in a sleepe, the deeper

1221
05:07:34.560 --> 05:07:46.200
and stronger that drifting becomes. Because we're born not just

1222
05:07:46.400 --> 05:07:53.080
with the need to relax deeply and to naturally fall asleep,

1223
05:07:56.319 --> 05:08:09.639
but it's our birthright, it's part of our DNA, and

1224
05:08:09.880 --> 05:08:15.360
sometimes as we get older in life, perhaps at times

1225
05:08:16.279 --> 05:08:30.240
we have forgotten relaxing completely. It's not only a wonderfully

1226
05:08:30.639 --> 05:08:54.639
pleasant experience, it's also really easy. It's very very easy

1227
05:08:56.040 --> 05:09:04.799
to let go, because that's all it is, just deciding

1228
05:09:07.799 --> 05:09:15.840
to let go. And when you press the play button

1229
05:09:18.119 --> 05:09:26.279
on my recordings, you have given permission for my voice

1230
05:09:27.919 --> 05:09:35.279
to election. When you press that play button, you have

1231
05:09:35.439 --> 05:09:46.720
given me permission for my words to effect you in

1232
05:09:46.880 --> 05:10:03.639
a positive, only a positive way, opening up your mind

1233
05:10:05.479 --> 05:10:26.200
to useful and healing suggestions that can have such an

1234
05:10:26.319 --> 05:10:38.560
amazing effect on how you feel right now, as well

1235
05:10:41.360 --> 05:10:49.200
as those changes that continue long after the recording ends,

1236
05:10:50.959 --> 05:10:59.880
those changes within you that continue to flourish and grow,

1237
05:11:04.599 --> 05:11:18.279
transforming your life in a positive, beautiful way, allowing you

1238
05:11:18.919 --> 05:11:25.119
to move forward in your life in the direction that

1239
05:11:25.520 --> 05:11:42.639
you choose for yourself. And this feeling, this feeling that

1240
05:11:42.880 --> 05:11:59.000
you can experience a safety, comfort, calmness, This feels so nice,

1241
05:12:08.639 --> 05:12:22.799
such a healthy place to be, and that postivity grows

1242
05:12:24.119 --> 05:12:41.680
within you each and every day. Moving forward, you're going

1243
05:12:41.799 --> 05:12:52.560
to find that you're more relaxed physically and in your

1244
05:12:52.680 --> 05:13:02.720
mind is more relaxed. And it's not that you're thinking slower.

1245
05:13:05.000 --> 05:13:08.639
It's just that your mind will be less clogged up

1246
05:13:09.720 --> 05:13:23.040
with unnecessary negativity, because from now on, your mind rejects negativity.

1247
05:13:27.040 --> 05:13:35.279
From now on, you're going to start noticing when negativity arises,

1248
05:13:38.919 --> 05:13:50.080
and you can just say stop, stop, and that negativity

1249
05:13:52.520 --> 05:14:08.520
will turn around and leave you alone. Stop and then

1250
05:14:08.720 --> 05:14:25.200
negativity would disappear. And as you notice that you feel

1251
05:14:26.560 --> 05:14:38.639
way more relaxed than you probably expected, you can now

1252
05:14:42.200 --> 05:14:48.040
congratulate yourself because you're the person that has done this.

1253
05:14:49.799 --> 05:14:55.279
You are the one that has opened your mind up

1254
05:14:55.959 --> 05:15:04.159
to the simple facts. You can feel more relaxed in

1255
05:15:04.279 --> 05:15:14.240
your body and in your mind. You've opened your mind

1256
05:15:14.439 --> 05:15:18.279
up to the birthright of.

1257
05:15:18.439 --> 05:15:19.400
Being able to just.

1258
05:15:22.119 --> 05:15:36.919
Fall asleep easily when you choose. And that's a nice feeling.

1259
05:15:38.520 --> 05:15:48.599
Don't you think it feels nice? Doesn't it? To feel calm?

1260
05:15:50.279 --> 05:15:54.880
All that healing energy is spreading through your body in

1261
05:15:55.040 --> 05:16:07.279
your mind to spend time in a special place where

1262
05:16:10.200 --> 05:16:23.840
negativity can no longer enter. Negativity is banned, it's barred,

1263
05:16:25.279 --> 05:16:32.040
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

1264
05:16:32.119 --> 05:16:40.319
to be here, doesn't belong here. Negativity has no place

1265
05:16:41.360 --> 05:16:57.360
in your life, which makes room for more comfort, more

1266
05:16:57.720 --> 05:17:25.680
healing more relaxation, more peace. It feels nice, doesn't it.

1267
05:17:27.520 --> 05:17:31.680
Just let go.

1268
05:17:33.639 --> 05:17:53.520
With everything. I'm gonna count down now from twenty down

1269
05:17:53.599 --> 05:18:02.959
to one. You can continue to relax. If you choose,

1270
05:18:03.400 --> 05:18:17.159
you can drift to sleep with every number hear me

1271
05:18:17.360 --> 05:18:28.759
say you can fill twice is relaxed, or if you

1272
05:18:28.959 --> 05:19:47.520
choose you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1273
05:19:54.200 --> 05:20:45.240
twoeve eleven, ten, nine, eight, seven, six.

1274
05:20:53.279 --> 05:20:53.599
Five.

1275
05:21:00.560 --> 05:21:39.200
Oh oh, this is your time to just take a break,

1276
05:21:43.799 --> 05:21:54.880
your time to relax, to allow your mind to slow down,

1277
05:22:03.560 --> 05:22:17.599
to give yourself permission to take a break from everything.

1278
05:22:22.479 --> 05:22:29.840
Endure the only person that can make that decision. You're

1279
05:22:29.880 --> 05:22:37.240
the only person that can actually tell your mind to

1280
05:22:37.599 --> 05:23:01.680
just relax, to just take some time off so that

1281
05:23:01.840 --> 05:23:06.840
you can focus on your body, getting in touch with

1282
05:23:08.000 --> 05:23:24.319
how you feel physically, and in the process of this

1283
05:23:24.639 --> 05:23:29.560
body scan where you focus on different parts of your body,

1284
05:23:36.000 --> 05:23:43.400
those parts that you focus on and observe. Even though

1285
05:23:43.599 --> 05:23:51.759
you're not purposely requesting for those parts of your body

1286
05:23:51.959 --> 05:24:00.439
to relax, it's kind of expected. You expect when you

1287
05:24:00.599 --> 05:24:13.680
listen to my voice to feel more relaxed. Naturally, because

1288
05:24:13.759 --> 05:24:23.520
when you're listening to me, your attention is focused on

1289
05:24:23.759 --> 05:24:35.279
my words, and as my words guide you to focus

1290
05:24:39.680 --> 05:24:54.560
on those parts of your body, your focus increases, which

1291
05:24:54.759 --> 05:25:10.680
actually calms your mind. And when your mind calms down,

1292
05:25:15.560 --> 05:25:37.639
your body relaxes. And when your body calms down, your

1293
05:25:37.759 --> 05:25:54.639
mind relaxes. And then, though I've not really started to

1294
05:25:54.799 --> 05:26:07.479
focus on your body, you can already feel that healing

1295
05:26:07.720 --> 05:26:22.159
energy spreading through your body, pushing out stress and tension,

1296
05:26:26.360 --> 05:26:33.639
healing all the parts of your body, including your skin,

1297
05:26:34.799 --> 05:26:41.720
your bones, your blood, all of your organs inside your body,

1298
05:26:43.119 --> 05:26:49.880
all of the muscles, all of the fat, all of everything,

1299
05:26:51.720 --> 05:26:57.919
every hair on your body is filled with that healing energy.

1300
05:27:05.919 --> 05:27:13.639
And when your brain fills with that, here the energy,

1301
05:27:21.639 --> 05:27:46.319
the feeding of comfort relaxation increases, deeply increases in a

1302
05:27:46.400 --> 05:28:01.319
way that your mind starts to fill, perhaps bit drowsy

1303
05:28:06.599 --> 05:28:17.159
because it's not needed, and it may start to drift

1304
05:28:25.919 --> 05:28:27.840
if that's what's needed.

1305
05:28:31.000 --> 05:28:32.599
So if you're listening to this.

1306
05:28:34.639 --> 05:28:38.919
And what you need is deep relaxation, that's what you get.

1307
05:28:41.119 --> 05:28:42.560
If what you need is.

1308
05:28:44.240 --> 05:28:45.919
To fall asleep.

1309
05:28:47.159 --> 05:28:56.119
Naturally and easily, that's your mind drifts. That's also But

1310
05:28:56.240 --> 05:29:09.200
what happened because by pressing a play button on the

1311
05:29:09.319 --> 05:29:16.560
podcast of listening to me, give permission of your body

1312
05:29:16.759 --> 05:29:28.720
and your mind. In fact, you give the command to

1313
05:29:28.840 --> 05:29:39.799
your body and your mind to relax deeply and to

1314
05:29:40.000 --> 05:29:45.759
drift off to sleep, if that's what you want.

1315
05:29:48.959 --> 05:29:49.599
Or need.

1316
05:29:57.040 --> 05:30:02.720
Them. As I focus on the different parts of your body,

1317
05:30:07.680 --> 05:30:16.479
you may start to just drift. And then you come

1318
05:30:16.599 --> 05:30:21.880
back again and you hear me talking and I'm focusing

1319
05:30:22.040 --> 05:30:24.240
on a different part of your body.

1320
05:30:30.000 --> 05:30:30.599
You may.

1321
05:30:32.560 --> 05:30:41.479
Find yourself drifting, be able to realize you're drifting. Until

1322
05:30:41.520 --> 05:30:48.040
you stop drifting, you're a laugh again to my voice.

1323
05:30:49.520 --> 05:30:55.360
Focusing on a different part of your body starts to

1324
05:30:55.520 --> 05:31:06.400
relax on deepa because I'm drifting. It's basically he already

1325
05:31:08.680 --> 05:31:09.919
in the sleep zone.

1326
05:31:16.479 --> 05:31:18.520
And the more you drift, the.

1327
05:31:18.759 --> 05:31:29.119
Longer you drift, the longer you drift. Eventually that drifting

1328
05:31:29.360 --> 05:31:41.200
continues into sleep and that's the last you remember until

1329
05:31:41.240 --> 05:31:50.319
you awake up in your own time when you experienced

1330
05:31:50.520 --> 05:31:58.159
the right amount of sleep. Fear because when you do,

1331
05:32:00.119 --> 05:32:10.000
and if you don't have sleep, it's extremely pleasant. So

1332
05:32:10.360 --> 05:32:33.520
relaxing so deep he sleep, I feel so nice to

1333
05:32:33.720 --> 05:32:44.080
relax since your own body and mind, you feel that

1334
05:32:45.400 --> 05:33:03.240
he the image is spreading through you, relaxing us so deeply, relaxes, say,

1335
05:33:12.759 --> 05:33:29.279
start to focus on your eyes, moving down to Joe,

1336
05:33:37.279 --> 05:33:37.959
down to.

1337
05:33:38.639 --> 05:33:55.319
Back, your shoulders, am.

1338
05:34:19.279 --> 05:35:45.919
Shies, stuck ups with faint, your series spreading cry inside

1339
05:35:46.200 --> 05:36:00.279
your body, feeling you up. Now let's focus again. Adds

1340
05:36:00.319 --> 05:36:14.479
to your body, focusing this time on your forehead. Now

1341
05:36:14.799 --> 05:36:23.680
on your mouth, your lips, your tongue, a whole of

1342
05:36:23.759 --> 05:36:47.560
your mouth. Focusing on your fingers. Maybe you could move

1343
05:36:47.639 --> 05:36:51.680
your fingers a little bits. You can focus on each

1344
05:36:52.000 --> 05:37:06.279
one individually, both hands and even though if you focus

1345
05:37:06.400 --> 05:37:11.520
on both of your hands now it almost seemed to

1346
05:37:11.759 --> 05:37:20.240
just melt into one. Where is your right hand? Start

1347
05:37:21.520 --> 05:37:36.560
left hand and worst as if just mixed together. Now

1348
05:37:36.799 --> 05:37:47.759
focusing on your knees, just noticing how your knees hell

1349
05:38:04.520 --> 05:38:12.080
now f you said your OBErs, like I said, by flowers,

1350
05:38:18.439 --> 05:38:51.560
just absurd. The feeling of your helps now like I said,

1351
05:38:53.000 --> 05:38:54.319
I'm sorry.

1352
05:38:55.959 --> 05:40:03.799
Ipsos, it's a good of sensations.

1353
05:40:05.520 --> 05:41:09.639
As I just said, now.

1354
05:41:12.400 --> 05:41:13.560
You tis.

1355
05:41:16.680 --> 05:41:31.400
What if you faint? You ties.

1356
05:41:33.639 --> 05:41:38.520
Feel now.

1357
05:42:09.360 --> 05:42:10.759
Ninety cents.

1358
05:42:20.599 --> 05:42:20.880
High?

1359
05:42:20.919 --> 05:42:47.520
You insire body fails not to sin, your mind fails.

1360
05:42:51.319 --> 05:43:52.000
Now lett him go, letting go, letting go everything, letting go, lett, Hi, go,

1361
05:44:00.400 --> 05:44:25.880
t go, h everything everything. I'm going to start now,

1362
05:44:27.439 --> 05:44:29.439
and i'd like you just, first of all, just to

1363
05:44:29.680 --> 05:44:37.639
see yourself lying down on that message table, lying on

1364
05:44:37.720 --> 05:44:42.680
your front. Your head is supported, your arms are supported,

1365
05:44:47.200 --> 05:44:53.439
and you feel comfortable and breathing is really easy, and

1366
05:44:53.639 --> 05:45:00.439
you feel you feel confident in how you look as well.

1367
05:45:00.599 --> 05:45:05.200
So there's none of that issue of body problems or shyness,

1368
05:45:06.119 --> 05:45:14.240
because I'm a professional and this is a therapy session,

1369
05:45:15.040 --> 05:45:22.439
so none of that stuff matters on whatsoever. This is

1370
05:45:22.520 --> 05:45:29.799
about you. This is about how you feel and how

1371
05:45:30.639 --> 05:45:37.799
you can enjoy that sense of comfort and relaxation that

1372
05:45:38.000 --> 05:45:44.560
comes from letting go and allowing my hands and my

1373
05:45:44.759 --> 05:45:57.040
fingers to relax you by messaging your body. So I

1374
05:45:57.080 --> 05:46:02.119
want to start off just by placing my hands on

1375
05:46:02.240 --> 05:46:06.560
the back of your head, just gently, just so you

1376
05:46:06.680 --> 05:46:15.639
can feel my hands feel like really on you, so

1377
05:46:15.840 --> 05:46:18.080
you can maybe feel the warmth of my hands on

1378
05:46:18.159 --> 05:46:23.599
the back of your head. With my hands to the

1379
05:46:23.720 --> 05:46:27.880
side of your head, not pressing, but just holding there

1380
05:46:28.040 --> 05:46:33.880
very gently, maybe over your ears, and a little bit

1381
05:46:33.959 --> 05:46:40.680
on your face, so you can feel my hands so

1382
05:46:40.840 --> 05:46:42.759
you can become accustomed.

1383
05:46:43.799 --> 05:46:44.200
To them.

1384
05:46:52.840 --> 05:46:55.040
And now put my hands on the back of your

1385
05:46:55.080 --> 05:47:02.360
head again and gently let them slide down on to

1386
05:47:02.439 --> 05:47:12.279
the back of your neck. You can feel my hands

1387
05:47:19.159 --> 05:47:22.080
gently stroking the back of your neck to start with,

1388
05:47:26.720 --> 05:47:30.680
just so you can get used to the feeling of

1389
05:47:30.840 --> 05:47:38.319
my hands on your skin, get accustomed to realize that

1390
05:47:38.840 --> 05:47:48.959
you're safe and it's all good, it's all fine, and

1391
05:47:49.000 --> 05:47:53.119
I'm want to start gently messaging the muscles in the

1392
05:47:53.200 --> 05:48:09.080
back of your neck with both hands. And this is

1393
05:48:09.119 --> 05:48:15.400
a very trusting situation really, because our necks is so

1394
05:48:15.720 --> 05:48:20.720
fragile and to have someone have their hands around your

1395
05:48:20.840 --> 05:48:25.759
neck in that way can sometimes be problematic for people,

1396
05:48:26.959 --> 05:48:31.439
which is why massages are quite good, because it allows

1397
05:48:31.520 --> 05:48:41.439
you to relax and to get in touch with trust,

1398
05:48:45.720 --> 05:48:58.319
to feel peaceful and calm. There's a massage the sides

1399
05:48:58.400 --> 05:49:06.439
of your neck, moving from the bottom of your neck.

1400
05:49:08.159 --> 05:49:10.639
It would be sort of near where your shoulders start,

1401
05:49:10.720 --> 05:49:17.799
I guess, all the way up to your jaw, your ears,

1402
05:49:18.240 --> 05:49:23.959
kind of area the side of your neck. Of course,

1403
05:49:24.000 --> 05:49:26.520
it's a lot longer than the front of your neck.

1404
05:49:39.520 --> 05:49:46.639
And message in the back of your neck, especially that

1405
05:49:46.840 --> 05:49:55.599
area where perhaps we hold tension, and there's that area's

1406
05:49:55.720 --> 05:50:00.560
message you can actually feel a sense of really in

1407
05:50:00.680 --> 05:50:08.599
the back of your neck and maybe you can breathe

1408
05:50:08.639 --> 05:50:14.040
it out as well. Notice how it feels. Notice how

1409
05:50:14.200 --> 05:50:27.880
you feel they're moving down to that area between your

1410
05:50:27.959 --> 05:50:35.759
neck and your shoulders, that muscle area, starting to message

1411
05:50:37.919 --> 05:50:42.319
that area on both sides. I mean, this would be

1412
05:50:42.400 --> 05:50:45.240
the area that a lot of people would message if

1413
05:50:45.279 --> 05:50:48.439
they were going to give you, like a shoulder message.

1414
05:50:50.000 --> 05:50:53.759
Even that's not technically the shoulders, but it's all the

1415
05:50:53.840 --> 05:51:00.200
muscles that lead to the shoulders from the neck and

1416
05:51:00.319 --> 05:51:05.599
a game that can hold tension and stress, and when

1417
05:51:05.759 --> 05:51:13.680
massaged sometimes a nice deep message is useful, and you

1418
05:51:13.919 --> 05:51:31.200
decide how deep that message is, and just allow my

1419
05:51:31.319 --> 05:51:36.959
knuckles just to dig in to get to those muscles

1420
05:51:37.080 --> 05:51:46.000
and to really relaxed and all the time and being

1421
05:51:46.279 --> 05:52:03.759
firm yet gentle with you and just stroking down the

1422
05:52:04.000 --> 05:52:12.520
area to your actual shoulders, moving to the muscles of

1423
05:52:12.599 --> 05:52:23.720
your shoulders, and maybe initially just pulling up the shoulders

1424
05:52:23.720 --> 05:52:27.080
a little bit off the table just to give you

1425
05:52:27.159 --> 05:52:37.560
a little bit of a stretch, but very gently, and

1426
05:52:37.680 --> 05:52:40.200
you've got the muscles at the front of your shoulders

1427
05:52:40.959 --> 05:52:51.919
the side of the back. Again, this is a part

1428
05:52:52.080 --> 05:52:57.479
that can really take quite a bit of pressure, quite

1429
05:52:57.479 --> 05:53:05.560
a bit of needing if if you wish to really

1430
05:53:07.400 --> 05:53:12.880
release the tension to really get into those muscles, and

1431
05:53:16.279 --> 05:53:19.639
you can let your fingers in there. Make you feel

1432
05:53:19.840 --> 05:53:27.880
really nice. Sometimes just being stroked gently or being messaged

1433
05:53:29.360 --> 05:53:38.040
quite strongly can all be beneficial to the real oxation

1434
05:53:43.200 --> 05:53:55.840
with the muscles in your shoulders. Now as you move

1435
05:53:56.000 --> 05:54:06.720
down your arms, putting one arm at a time, starting

1436
05:54:06.840 --> 05:54:15.639
with your right arm, what I'll do is I just

1437
05:54:17.000 --> 05:54:20.200
lift your arm up, just hold it to the side

1438
05:54:20.240 --> 05:54:27.520
of you. Don't words still be attached, and I just

1439
05:54:27.919 --> 05:54:42.439
message the tops of your arms all the way down

1440
05:54:42.680 --> 05:55:07.000
to your forearms into your wrists. Gently mess sergeant that part,

1441
05:55:09.639 --> 05:55:13.319
the softer part, which is the under part of the arm,

1442
05:55:16.400 --> 05:55:20.119
which leads to the crease in your elbow. The inside.

1443
05:55:21.560 --> 05:55:35.880
It's much more sensitive skin. Sometimes just having that stroked

1444
05:55:39.319 --> 05:55:56.119
feel really nice, pleasurable and relaxing. Now, moving down to

1445
05:55:56.240 --> 05:56:08.560
your right hand, just holding your hand in both of

1446
05:56:08.680 --> 05:56:18.759
my hands, just pressing gently on the back of your hand,

1447
05:56:21.080 --> 05:56:29.919
stretching your fingers ever so lightly, at the same time

1448
05:56:32.119 --> 05:56:45.159
pressing down and massaging each finger, and then starting to

1449
05:56:45.400 --> 05:56:56.080
massage the palms of their hand. Just turning the hand,

1450
05:56:58.479 --> 05:57:07.159
stretching it gently and actually have in your hand held

1451
05:57:08.159 --> 05:57:15.040
can really be an emotional experience sometimes even if it

1452
05:57:15.200 --> 05:57:20.919
is a stranger, someone you don't know very well, like

1453
05:57:21.040 --> 05:57:27.959
a massage person or a therapist. Maybe because it's intimate,

1454
05:57:35.680 --> 05:57:48.479
you can feel nice, you can feel safe. And as

1455
05:57:48.560 --> 05:57:51.520
I put that right arm back down where it was,

1456
05:57:57.240 --> 05:58:03.400
and I did the same with your left arm, exactly

1457
05:58:03.560 --> 05:58:13.240
the same, massaging the muscles in your arm all the

1458
05:58:13.319 --> 05:58:21.799
way down to your wrist, stroking the inside of your arm,

1459
05:58:27.319 --> 05:58:40.799
just being gentle or as firm as you require. And

1460
05:58:40.919 --> 05:58:57.319
then massaging your left hand, stretching the fingers gently, massaging

1461
05:58:57.599 --> 05:59:13.439
the palm of your left hand. And you feel so

1462
05:59:16.360 --> 05:59:41.599
so relaxing, so comforting, And I'll just rest your left

1463
05:59:41.840 --> 05:59:55.840
arm back down. The start message your back, the biggest

1464
05:59:56.000 --> 06:00:07.360
part of your body, starting at the top, starting again

1465
06:00:07.560 --> 06:00:10.840
where you would have been the area at the top

1466
06:00:11.200 --> 06:00:17.959
in between your shoulders, near your neck. Going back and

1467
06:00:18.119 --> 06:00:23.360
massage in the area again, but this time moving downwards,

1468
06:00:29.880 --> 06:00:35.599
making it downward. Stroke to the middle of your back,

1469
06:00:38.040 --> 06:00:46.520
working from the outside inwards, massaging that your back, but

1470
06:00:46.759 --> 06:00:58.880
the outside of your back, the parts where your arms

1471
06:00:58.959 --> 06:01:12.080
would maybe rest against almost the path that connects your

1472
06:01:12.159 --> 06:01:29.080
front to your back, and just messaging down firmly but gently,

1473
06:01:30.200 --> 06:01:38.439
as firm as you want, moving down and moving across

1474
06:01:38.520 --> 06:01:42.159
a little bed, moving all the way down again, be

1475
06:01:42.400 --> 06:01:54.959
very gentle, you have firm as you choose. Eventually we

1476
06:01:55.080 --> 06:01:59.720
get to the spine. We can massage the muscles and

1477
06:02:00.119 --> 06:02:03.479
either side of your spine from the top of your

1478
06:02:03.639 --> 06:02:15.560
neck all the way down to your lower back. We

1479
06:02:15.639 --> 06:02:24.759
can do that a few times. Sometimes people use the

1480
06:02:24.840 --> 06:02:30.479
knuckle or the you know, two fingers and just go

1481
06:02:30.680 --> 06:02:36.000
either side of the spine almost just push down, go

1482
06:02:36.119 --> 06:02:38.240
all the way down to the bottom of the spine,

1483
06:02:39.880 --> 06:02:49.560
each time releasing tension and opening up the body, stretching

1484
06:02:50.680 --> 06:02:57.639
your body so that you feel more relaxed but at

1485
06:02:57.639 --> 06:03:13.959
the same time rejuvenated. And now I'm going to move

1486
06:03:14.080 --> 06:03:22.400
to one side, to your right side, and from the

1487
06:03:22.439 --> 06:03:27.959
bottom of your ribs to your pelvis, I'm going to

1488
06:03:28.080 --> 06:03:34.759
message that area of your back. I'll stretch over the

1489
06:03:34.840 --> 06:03:39.599
other side and i will pull the muscles gently and

1490
06:03:39.840 --> 06:03:44.639
massage and push from one end that side or the

1491
06:03:44.680 --> 06:03:48.840
way to my side to the middle of the fact

1492
06:03:49.639 --> 06:03:54.439
to where your spine is. Massaging that side of your

1493
06:03:54.520 --> 06:04:01.560
spine the opposite side to where I'm standing. It's almost

1494
06:04:01.680 --> 06:04:08.959
like kneading bread. There's that big area which is firm

1495
06:04:09.759 --> 06:04:19.200
yet lots there to message. Potentially one of the most

1496
06:04:19.319 --> 06:04:26.400
important places to actually have a message because you really

1497
06:04:26.680 --> 06:04:32.119
feel it. You really feel the release and the pleasure

1498
06:04:33.479 --> 06:04:40.680
of having your lower back massaged. It releases so much

1499
06:04:41.240 --> 06:04:49.599
from your body that's not useful starting a healing process

1500
06:04:51.240 --> 06:05:04.000
which will continue long after this recording is over. The

1501
06:05:04.200 --> 06:05:07.279
message in this part of your body not only feels

1502
06:05:07.479 --> 06:05:13.479
really good for you, it's actually fun to do because

1503
06:05:13.560 --> 06:05:18.919
it is, as I said, like kneading bread. It's a

1504
06:05:19.040 --> 06:05:23.200
part that you can really get hold of and really

1505
06:05:23.400 --> 06:05:36.680
message deeply. If that's your choice. They're not going to

1506
06:05:36.759 --> 06:05:39.159
move over to the other side of your body and

1507
06:05:39.319 --> 06:05:45.119
do the same with the opposite part.

1508
06:05:47.520 --> 06:05:48.439
Of your law back.

1509
06:05:51.000 --> 06:06:00.479
Kneading and messaging from your sides or way of your

1510
06:06:00.560 --> 06:06:14.360
back where your spine is pressing and kneading firm and

1511
06:06:14.560 --> 06:06:23.959
gentle at the same time. It feels so releasing. This

1512
06:06:24.520 --> 06:06:34.360
mixture of pleasure, comfort, release, calmness, relaxation or mixed together.

1513
06:06:40.159 --> 06:06:44.919
Plus there's that feeling from your stomach as it's being stretched.

1514
06:06:46.799 --> 06:06:49.959
Even though you're in your stomach now you can feel

1515
06:06:50.000 --> 06:06:53.799
it being stretched because that whole area is connected to

1516
06:06:53.880 --> 06:07:05.240
your stomach. Now we're going to move or move further

1517
06:07:05.439 --> 06:07:10.360
up to the top of your body, and we do

1518
06:07:10.439 --> 06:07:19.080
the same this time, starting with your upper back. Put

1519
06:07:19.159 --> 06:07:24.720
my hands forward over and massive massage in that area

1520
06:07:27.680 --> 06:07:31.400
up to your spine, from the side of your body

1521
06:07:31.599 --> 06:07:36.319
up to your spine, so some of that message area,

1522
06:07:37.000 --> 06:07:43.000
that muscle tissue or whatever fatty tissue even will be

1523
06:07:43.279 --> 06:07:48.279
possibly from your chest because it's all connected. The chest

1524
06:07:48.479 --> 06:07:55.000
and the back connect together. I'm going to be massaging

1525
06:07:55.119 --> 06:07:59.799
and just pulling some of that skin from your side

1526
06:08:00.439 --> 06:08:10.840
up and messaging the area of your upper back all

1527
06:08:10.880 --> 06:08:17.520
the way to your spine. And then I'll move down

1528
06:08:17.560 --> 06:08:20.279
a bit and I'll continue with the middle of your

1529
06:08:20.319 --> 06:08:29.720
back doing exactly the same thing as gentle, as deep

1530
06:08:29.799 --> 06:08:41.279
as you choose. Now I'll move or the other side

1531
06:08:41.319 --> 06:08:46.159
again and do the exact same thing with the top

1532
06:08:46.240 --> 06:08:55.560
of your back on the other side, from pretty much

1533
06:08:55.720 --> 06:09:09.119
underneath your arm area really to your spine, and then

1534
06:09:09.240 --> 06:09:16.520
continuing that all the way down including your lower your

1535
06:09:16.720 --> 06:09:33.840
middle of your back. I'm gonna go to your thighs,

1536
06:09:35.200 --> 06:09:40.639
the backs of your thighs and the sides of your thighs.

1537
06:09:44.880 --> 06:09:53.840
Starting with your right leg, massage in the back and

1538
06:09:53.959 --> 06:10:02.520
the sides of your thighs gently and firm. There's a

1539
06:10:02.639 --> 06:10:06.000
lot of muscles there. It's an area that can be

1540
06:10:06.200 --> 06:10:10.439
very tense at times and maybe needs a little bit

1541
06:10:10.520 --> 06:10:14.119
more pressure than the rest of the body that's up

1542
06:10:14.200 --> 06:10:24.360
to you. You can gently stroke the back of your

1543
06:10:24.479 --> 06:10:30.360
legs where you know, opposite your knee joint or underneath

1544
06:10:30.400 --> 06:10:43.400
your knee joint, very sensitive, gentle area. And then working

1545
06:10:43.560 --> 06:10:50.959
down to your calf muscles. Massage in your calf muscles

1546
06:10:51.880 --> 06:11:05.200
thoroughly and deeply, if you choose, using both hair fingers,

1547
06:11:05.720 --> 06:11:18.959
digging deep to your ankles and the back of your

1548
06:11:19.959 --> 06:11:25.959
back of your ankles, just generally message in that area,

1549
06:11:31.400 --> 06:11:37.599
maybe lifting the leg and stretching it a little bit.

1550
06:11:47.720 --> 06:12:02.919
Moving to the right foot, massage in the bottom of

1551
06:12:02.959 --> 06:12:17.319
your feet and the sides of your feet gently but

1552
06:12:18.360 --> 06:12:20.479
firm enough so they don't tickle.

1553
06:12:25.680 --> 06:12:26.959
And just allow.

1554
06:12:29.159 --> 06:12:32.439
The pleasure that you get from heaving your feet messaged

1555
06:12:35.159 --> 06:12:42.000
to just overtake you. As I continue to message your feet,

1556
06:12:44.479 --> 06:12:52.439
the bottoms of your feet, the sides your arches, your heel.

1557
06:12:54.880 --> 06:12:57.080
You can put a lot of pressure into your heel

1558
06:12:57.880 --> 06:13:02.880
and it feels amazing. Yet the arches need to be

1559
06:13:03.000 --> 06:13:14.680
a bit more gentle. Stretching your toes gently and massage

1560
06:13:14.759 --> 06:13:20.799
in the bottoms of your toes with my fingers, each

1561
06:13:20.919 --> 06:13:34.560
one individually. Moving over to the left leg to do

1562
06:13:34.759 --> 06:13:43.479
exactly the same thing, starting at the top of the thighs.

1563
06:13:45.720 --> 06:13:48.240
Work in the back of the thighs and the sides,

1564
06:13:49.880 --> 06:14:00.919
massaging deeply and gently the whole area all the way down.

1565
06:14:07.959 --> 06:14:13.680
And this is an area that maybe you could like

1566
06:14:13.799 --> 06:14:23.240
to spend more time relaxing and messaging. Perhaps if you wanted,

1567
06:14:23.360 --> 06:14:27.599
I could make a future recording. I want to spend

1568
06:14:27.680 --> 06:14:36.560
more time on one particular area. As you moved down

1569
06:14:39.479 --> 06:14:51.000
to your calf muscles, massagy and your calf muscles firmly

1570
06:14:53.000 --> 06:15:07.880
and gently your ankle into your feet, Massage in the

1571
06:15:08.319 --> 06:15:18.360
backs of your feet, the bottoms of your feet, stretching

1572
06:15:18.639 --> 06:15:24.959
your toes and message in each tone individually. And that

1573
06:15:25.360 --> 06:15:31.119
feeling of pleasure and release. The experience when you're having

1574
06:15:31.919 --> 06:15:53.000
your feet and massaged feels really good. Now, she turn

1575
06:15:53.159 --> 06:16:04.279
over in your mind. Laying on your back, I'm just

1576
06:16:04.360 --> 06:16:17.680
gonna start again at your neck area, in your shoulders,

1577
06:16:21.680 --> 06:16:32.080
just to get back in touch with that area. And

1578
06:16:32.240 --> 06:16:43.880
as we move up, I can clean my hands, make

1579
06:16:43.959 --> 06:16:47.520
them more fresh, because now I'm going to message your

1580
06:16:47.599 --> 06:17:04.000
face simply starting off with your forehead. Your eyes are closed,

1581
06:17:05.360 --> 06:17:11.200
you can just stretch your eyes a little bit, pushing

1582
06:17:11.319 --> 06:17:28.159
up on your eyebrows, just messaging around your scalp, massaging

1583
06:17:28.400 --> 06:17:38.639
down your cheeks, around your ears, into your jaw, shiply

1584
06:17:43.599 --> 06:17:45.080
the sides of your neck.

1585
06:17:49.080 --> 06:17:49.319
Chin.

1586
06:18:00.639 --> 06:18:08.319
They're just moving down, try your neck down to your chest,

1587
06:18:12.080 --> 06:18:15.680
starting him by message in the very top of your

1588
06:18:15.840 --> 06:18:24.279
chest where the collar bone is. Give a side of

1589
06:18:24.400 --> 06:18:36.240
the collarbone, and then just message in the hole of

1590
06:18:36.360 --> 06:18:57.159
the chest, moving the chest around, because it's quite a

1591
06:18:57.360 --> 06:19:02.639
large area. You can move from one side to the next,

1592
06:19:07.119 --> 06:19:13.560
moving my hands underneath pretty much where your arms are

1593
06:19:17.959 --> 06:19:23.200
stretching up, stretching some of the muscles of your back

1594
06:19:23.279 --> 06:19:32.319
in the process, moving up over your chest.

1595
06:19:36.599 --> 06:19:51.560
And they're moving down again. Then laying my.

1596
06:19:51.639 --> 06:19:59.200
Hands, They're just message gently and slide down towards your stomach,

1597
06:20:01.000 --> 06:20:07.479
starting in the middle of your chest. And then gradually

1598
06:20:07.759 --> 06:20:15.080
my head's moving apart and massaging and sliding at the

1599
06:20:15.159 --> 06:20:33.680
same time, moving down to just below your ribcage, moving

1600
06:20:33.880 --> 06:20:43.840
down and then messaging up again, giving your chest all

1601
06:20:43.919 --> 06:20:59.919
the attention that it needs to feel completely relaxed. Remember,

1602
06:21:00.119 --> 06:21:03.959
and I'm also going to be focusing on your sides

1603
06:21:04.119 --> 06:21:09.279
as well, an area that really doesn't get much attention

1604
06:21:11.840 --> 06:21:21.200
but feels really good when it's massaged. Just stroking my

1605
06:21:21.439 --> 06:21:29.279
hands down the sides of your body, just below your arms,

1606
06:21:30.000 --> 06:21:42.479
all the way down to your hips. Now moving to

1607
06:21:42.599 --> 06:21:48.080
your stomach area, I'm going to stand one side of

1608
06:21:48.200 --> 06:21:50.639
you like I did when I did your lower back.

1609
06:21:53.240 --> 06:21:58.279
I'm gonna do a similar process of just stretching the

1610
06:21:58.400 --> 06:22:12.040
muscles from your side, gently massaging from one side to

1611
06:22:12.159 --> 06:22:20.680
the next, move in the whole area from below your

1612
06:22:20.799 --> 06:22:24.720
ribs all the way down to below your belly button,

1613
06:22:31.959 --> 06:22:34.200
and then move around to the other side of you

1614
06:22:35.000 --> 06:22:53.759
and repeat that process of relaxing deeply, calmly. You feel loose,

1615
06:22:55.479 --> 06:23:00.919
you feel free. And there's something about in your stomach

1616
06:23:01.040 --> 06:23:08.919
message that's different from any other part. Because we do

1617
06:23:09.560 --> 06:23:14.000
have a tendency of holding a different kind of stress

1618
06:23:14.119 --> 06:23:17.720
in our stomach that we may not be aware of.

1619
06:23:23.599 --> 06:23:29.360
There's an ol message your stomach. In front of your stomach,

1620
06:23:31.319 --> 06:23:42.520
they can circles around your belly, buttomthing going the other

1621
06:23:42.639 --> 06:23:52.799
way around. There the gentleness and a freedom that comes

1622
06:23:54.680 --> 06:24:04.560
from feeling how you're feeling. As I now move down

1623
06:24:05.959 --> 06:24:13.119
the tops of your thighs, muscles, massaging them, and I

1624
06:24:13.200 --> 06:24:16.319
can do this to your legs at the same time,

1625
06:24:18.520 --> 06:24:27.840
pressing down, massaging deeply those muscles in your thighs, the

1626
06:24:28.000 --> 06:24:36.680
front of your thighs, and moving down to your knees,

1627
06:24:37.639 --> 06:24:50.319
gently massaging your knees, sliding down your shins, putting pressure

1628
06:24:50.360 --> 06:24:58.119
on either side of your shin gently, softly but firmly,

1629
06:25:02.319 --> 06:25:12.000
moving down to your ankles, stroking the tops of your feet,

1630
06:25:18.119 --> 06:25:23.560
and then with each foot in each hand, just gently

1631
06:25:23.799 --> 06:25:32.119
messaging the whole of the foot, the top, the bottom,

1632
06:25:32.880 --> 06:25:41.159
your heel, your ankle, your toes, messaging every part of

1633
06:25:41.279 --> 06:25:51.680
your feet. Feels so good to let go and enjoy

1634
06:25:52.159 --> 06:26:16.159
the process, Enjoy feeling so deeply relaxed, so much comfort

1635
06:26:16.360 --> 06:26:23.319
and so many feelings to come just from touching your skin.

1636
06:26:34.040 --> 06:26:40.040
And you can just lie there for as long as

1637
06:26:40.080 --> 06:26:52.639
you choose, enjoying the feeling of deep comfort from being

1638
06:26:52.799 --> 06:27:24.560
massaged by me, enjoy fearing deeply ra And all we're

1639
06:27:24.599 --> 06:27:33.759
gonna do is blow out some candles. In your mind,

1640
06:27:45.360 --> 06:27:55.880
there're gonna be a hundred candles, and you're going to

1641
06:27:55.919 --> 06:28:06.159
blow each one out individually, one by one, starting at

1642
06:28:06.200 --> 06:28:14.759
one hundred. As I count down all the way down

1643
06:28:14.840 --> 06:28:27.680
to one, and each time I say the number, you

1644
06:28:27.799 --> 06:28:34.759
can imagine that candle in front of you, and I'd

1645
06:28:34.919 --> 06:28:44.319
like you to actually physically generally blow that candle out,

1646
06:28:50.639 --> 06:29:02.799
just so it's not big blows, just a gentle, and

1647
06:29:03.040 --> 06:29:13.000
that candle will extinguish. And then I'll say the next number,

1648
06:29:14.639 --> 06:29:23.639
so you move down. Then you can just plow that

1649
06:29:23.759 --> 06:29:33.720
one out as well. And as we move down the numbers,

1650
06:29:38.279 --> 06:29:43.680
you'll find yourself feeding more and more relaxed.

1651
06:29:46.680 --> 06:29:47.520
If you need.

1652
06:29:49.040 --> 06:29:58.279
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1653
06:30:02.119 --> 06:30:09.560
In fact, you may struggle to blow out all one

1654
06:30:09.720 --> 06:30:26.599
hundred of these candles as you feel more and more

1655
06:30:26.919 --> 06:30:54.799
deeply relaxed, more and more deeply tired, and the further

1656
06:30:55.200 --> 06:31:04.880
you go down, the more your mind starts to drift.

1657
06:31:11.279 --> 06:31:17.720
You may find that you stop listening to me after

1658
06:31:17.880 --> 06:31:30.680
a while, and even though there may be background sounds

1659
06:31:30.799 --> 06:31:41.599
where you are, you'll be aware of those sounds at

1660
06:31:41.639 --> 06:31:42.520
the moment.

1661
06:31:47.479 --> 06:31:48.200
He may.

1662
06:31:51.479 --> 06:32:06.240
Start to just not even notice them at all, because

1663
06:32:06.400 --> 06:32:19.959
they're unimportant. Where I am, I've got the sounds of

1664
06:32:20.080 --> 06:32:26.720
the birds. There's all horrors, the pigeon who likes to

1665
06:32:26.799 --> 06:32:33.360
say hello. Sometimes there's the old plane that goes by,

1666
06:32:36.400 --> 06:32:49.840
maybe traffic and trains in the distance. But none of

1667
06:32:49.919 --> 06:33:02.080
that scene is important whatsoever? Oh, candles you blow out

1668
06:33:04.119 --> 06:33:05.759
less important.

1669
06:33:06.639 --> 06:33:08.799
Anything is.

1670
06:33:13.840 --> 06:33:25.159
Or candles you blow out the further seemed to move

1671
06:33:25.799 --> 06:33:45.880
away from sounds, general date days. Stuff seems to just

1672
06:33:47.919 --> 06:34:06.479
move away on its own. You feel more calma with

1673
06:34:06.720 --> 06:34:24.479
every candle you blow out, guiding here the next number?

1674
06:34:27.279 --> 06:34:36.840
Did you hear me say? And then you blow that

1675
06:34:37.200 --> 06:35:04.639
candle out too? So easy, so simple. I'm gonna start

1676
06:35:05.159 --> 06:35:24.000
by introducing the first candle. This is a hundred. First candle,

1677
06:35:27.520 --> 06:35:37.319
this is one hundred. When you blow that candle out,

1678
06:35:44.159 --> 06:36:02.200
you'll find immediately light change in how you feel, as

1679
06:36:02.279 --> 06:36:10.279
well as a real sense of positivity growing within you,

1680
06:36:16.319 --> 06:36:46.360
relaxation and sleepiness expanding. Starting with one hundred, blow out

1681
06:36:46.439 --> 06:37:56.959
back candle now ninety nine, candle ninety eight, candle ninety seven,

1682
06:38:29.479 --> 06:40:32.360
II six ninety five, ninety four, candle ninety three, I

1683
06:40:32.639 --> 06:41:54.439
Like you too, eighty one candle ninety eighty two, nine

1684
06:42:11.799 --> 06:42:20.720
and eight.

1685
06:42:22.599 --> 06:46:04.720
Eight eights, ND eightis eight five eight eighty two.

1686
06:47:12.520 --> 06:47:21.599
Two two.

1687
06:48:02.720 --> 06:49:55.959
Seventy nine, Candle seventy eight, candle seventy seven, candle seventy six,

1688
06:50:09.919 --> 06:51:09.400
candle seventy five, candle seventy four, candle seventy three, candle

1689
06:51:14.599 --> 06:52:16.720
seventy two, candle seventy one, candle seventy one, candle seventeen

1690
06:52:31.759 --> 06:53:24.799
and sixty nine, candle sixty eight, candle sixty seven, candle

1691
06:53:28.560 --> 06:54:42.439
sixty five, candle sixty four, candle sixty four, candle sixty three, candle.

1692
06:54:43.919 --> 06:55:04.040
Sixty sixty.

1693
06:55:32.000 --> 06:57:20.439
Sixty fifty nine, candle fifty eight, candle fifty seven, fifty six,

1694
06:57:49.159 --> 06:59:08.400
cantle fifty five, handle fifty four, handle fifty three, fifty

1695
06:59:33.080 --> 07:01:44.200
fifty cande fifty, candle fiftenty one, candle fifty can foty nine,

1696
07:02:14.680 --> 07:04:06.520
Cano fourty at eight can, whatt is foty six, candle

1697
07:04:09.880 --> 07:04:43.919
forty five, forty two.

1698
07:05:24.520 --> 07:05:30.040
Two two.

1699
07:06:03.080 --> 07:08:51.720
Candle forty, candle thirty nine, candle thirty seven, candle thirty

1700
07:08:52.080 --> 07:12:13.119
five four, candle thirty three, candle thirty one, shot and

1701
07:13:07.200 --> 07:15:31.000
two tinyten nine, can twenty eight, handle twenty seven, wenty six,

1702
07:16:11.959 --> 07:18:26.360
candle wenty five, twenty s can to wit, to.

1703
07:19:04.040 --> 07:19:04.639
Wait, to.

1704
07:19:45.080 --> 07:22:37.400
Wait two say eight certainty six day.

1705
07:23:34.720 --> 07:25:54.799
Four h.

1706
07:26:33.880 --> 07:27:51.319
F no.

1707
07:28:49.560 --> 07:34:02.799
Eight eight two can.

1708
07:34:09.959 --> 07:34:22.479
Or let go of all of those thoughts, worries, concerns

1709
07:34:22.720 --> 07:34:29.479
about the past, thoughts about the future, and even things

1710
07:34:29.520 --> 07:34:33.680
you've been thinking about today. Just let it all go

1711
07:34:37.159 --> 07:34:44.840
because none of it is useful in this moment. This

1712
07:34:45.119 --> 07:35:04.959
is your opportunity to just focus on feeling belo allowing

1713
07:35:05.080 --> 07:35:13.040
yourself to get in touch with that natural sense of

1714
07:35:13.240 --> 07:35:21.840
peace that we all have within us. It's available for everyone.

1715
07:35:23.000 --> 07:35:27.919
It just sometimes takes a little bit of effort to

1716
07:35:28.080 --> 07:35:34.159
set up the right time and place in order for

1717
07:35:34.240 --> 07:35:41.200
you to just let go. Because when you do decide

1718
07:35:43.560 --> 07:35:48.880
to let go and relax, that's what your body starts

1719
07:35:48.959 --> 07:35:59.200
to do because you've chosen, You've chosen to just allow

1720
07:35:59.360 --> 07:36:05.200
your body to unwind and your mind starts to slow down.

1721
07:36:08.560 --> 07:36:12.959
And it's a nice feeling. It's a nice feeling at

1722
07:36:13.000 --> 07:36:18.919
the beginning, just to know that you have chosen to

1723
07:36:19.080 --> 07:36:28.119
decide to relax deeply, and because you've made that decision,

1724
07:36:29.919 --> 07:36:36.959
your body will just follow suit. Because sometimes all the

1725
07:36:37.119 --> 07:36:41.840
muscles in your body need is just permission from you

1726
07:36:42.919 --> 07:36:51.360
to relax. Because so often we're busy we're going from

1727
07:36:51.479 --> 07:36:55.439
here to there. We're walking around and we're doing stuff,

1728
07:36:57.759 --> 07:37:04.080
and the body doesn't have any time or space to

1729
07:37:04.319 --> 07:37:11.279
really relax deeply, So it kind of waits for you

1730
07:37:11.599 --> 07:37:20.759
to lead the way, waits for your permission. And when

1731
07:37:20.799 --> 07:37:27.560
you do give your permission, when you give to say so,

1732
07:37:27.759 --> 07:37:35.560
when you say okay, it's time for your body to

1733
07:37:35.720 --> 07:37:44.479
let go completely and relax totally, your body just follows

1734
07:37:47.599 --> 07:37:52.880
some like a breath of relief. Ah good, I can

1735
07:37:53.200 --> 07:38:00.880
relax have feeling at the end of the day, a

1736
07:38:01.040 --> 07:38:04.439
very physical day that you may experience in the past,

1737
07:38:05.560 --> 07:38:08.080
where you get home and you just sit down on

1738
07:38:08.159 --> 07:38:12.400
a chair, maybe you kick your shoes off, and h

1739
07:38:13.200 --> 07:38:18.400
feels so nice. I know that you don't have to

1740
07:38:18.479 --> 07:38:22.919
get up again for a little while at least, and

1741
07:38:23.000 --> 07:38:25.639
if you choose, you can just sit there for maybe

1742
07:38:25.680 --> 07:38:39.119
an hour to feels blissenal And just by sitting down

1743
07:38:39.439 --> 07:38:44.119
like that, your body knows that it's time to relax.

1744
07:38:45.759 --> 07:38:51.599
Your body has been given permission from you because it's

1745
07:38:51.680 --> 07:39:01.880
a mindset. In your mind, you're prepared to let go

1746
07:39:02.040 --> 07:39:12.119
of everything and just completely allow all the stress of

1747
07:39:12.200 --> 07:39:24.119
your body to evaporate. Then intensions can just gradually vanish.

1748
07:39:30.639 --> 07:39:42.319
It's almost like magic, really, because that sense of relaxation

1749
07:39:42.639 --> 07:39:48.639
in your body, it's a very natural state. It's not

1750
07:39:48.840 --> 07:39:53.680
something unusual. It may feel unusual when you first start

1751
07:39:53.759 --> 07:39:58.240
to relax, if you if you haven't really spent a

1752
07:39:58.279 --> 07:40:02.919
lot of time focusing giving yourself this space to let

1753
07:40:02.959 --> 07:40:10.479
go completely and relax, they seem almost alien, but it isn't.

1754
07:40:12.040 --> 07:40:17.919
It's actually the most natural thing in the world to

1755
07:40:18.119 --> 07:40:27.880
let go completely, to relax totally, the most natural thing

1756
07:40:28.240 --> 07:40:40.360
in the world to allow yourself to feel really calm

1757
07:40:40.840 --> 07:40:47.840
in your mind. And it is almost like a literal unwinding.

1758
07:40:51.520 --> 07:40:56.959
It's like you press a button and all the tension

1759
07:40:57.360 --> 07:41:03.159
just releases, and it's like a wheel, like a cog,

1760
07:41:04.119 --> 07:41:07.520
like the inside of the clock just unwinding. And he

1761
07:41:07.639 --> 07:41:11.200
saw I should. I could see that the little wind

1762
07:41:11.319 --> 07:41:17.159
up knob that's used just going the opposite way that

1763
07:41:17.279 --> 07:41:23.200
you choose to wind it up, and the energy that

1764
07:41:23.439 --> 07:41:33.639
fremetic stress for energy gradually winding down, losing its power,

1765
07:41:34.919 --> 07:41:42.360
losing its strength. There's a sense of relaxation becomes stronger

1766
07:41:43.560 --> 07:41:53.080
and deeper, and you may find a little more relaxed.

1767
07:41:54.479 --> 07:42:05.759
You feel your mind starts to wonder maybe you seem

1768
07:42:05.840 --> 07:42:10.119
to stop listening to me for a while, your mind

1769
07:42:10.279 --> 07:42:15.479
goes somewhere else, and then you realize you're listening to

1770
07:42:15.599 --> 07:42:22.000
me again, and that's just your mind to drifting to sleep,

1771
07:42:25.240 --> 07:42:35.400
which is quite natural, because sometimes when we're stressed and tense,

1772
07:42:36.720 --> 07:42:40.159
we're not mean. I actually be aware of what we

1773
07:42:40.400 --> 07:42:47.240
need and we physically, your emotionally need in this moment.

1774
07:42:50.119 --> 07:42:53.439
But when you allow your.

1775
07:42:53.360 --> 07:42:59.119
Body and mind to relax completely, and you let go

1776
07:42:59.880 --> 07:43:09.680
or all thoughts, concerns, worries, ideas all goo and allow

1777
07:43:09.799 --> 07:43:20.200
them to drop onto the floor, you start to get

1778
07:43:20.319 --> 07:43:31.639
in touch with the feelings of such relaxation. Feelings so

1779
07:43:32.000 --> 07:43:39.840
nice to be in touch with the calmness of the

1780
07:43:39.919 --> 07:43:53.119
different body parts as they become looser and looser. Even

1781
07:43:53.319 --> 07:44:04.959
you breathe in seems easier and more natural, effortless, as

1782
07:44:05.000 --> 07:44:10.919
I call out through your mouth or nose into your lungs,

1783
07:44:13.680 --> 07:44:22.040
breathing in comforts and relaxation, and I'm just breathing out

1784
07:44:22.279 --> 07:44:31.119
any excess remain intention stress from every part of your

1785
07:44:31.200 --> 07:44:38.959
body and mind. And as you start to focus on

1786
07:44:39.119 --> 07:44:47.240
your mind, maybe you notice that things have come to

1787
07:44:47.400 --> 07:44:54.759
a standstill, or maybe just much much lower than before,

1788
07:44:57.959 --> 07:45:04.919
because your mind is not really needed when listening to

1789
07:45:05.119 --> 07:45:14.720
my voice, which allows your mind to relax just as

1790
07:45:14.919 --> 07:45:23.720
deep a as your body. And that's synchronicity between the

1791
07:45:23.840 --> 07:45:32.919
relaxation of your body relaxation of your mind.

1792
07:45:35.279 --> 07:45:36.520
Let you know that.

1793
07:45:38.639 --> 07:45:45.840
Feeling completely calm, loose, and relaxed.

1794
07:45:47.639 --> 07:45:48.680
Real is.

1795
07:45:50.439 --> 07:45:56.159
A great healing experience fear.

1796
07:45:58.439 --> 07:45:59.159
And has.

1797
07:46:03.479 --> 07:46:11.919
So many positive benefits for your body, mind, and your life.

1798
07:46:14.599 --> 07:46:23.319
To be able to let go everything and to relax completely,

1799
07:46:25.240 --> 07:46:33.639
you know, all parts of everybody and mind. Even your

1800
07:46:33.759 --> 07:46:40.759
bones arixed, your muscles.

1801
07:46:40.680 --> 07:46:56.279
Are rised, even the skin that covers your body is relaxed.

1802
07:47:01.439 --> 07:47:02.799
Every hair.

1803
07:47:05.919 --> 07:47:06.319
You have.

1804
07:47:08.080 --> 07:47:08.959
Is also.

1805
07:47:10.840 --> 07:47:28.000
Deeply relaxed. And your brain really starts the feel the benefits.

1806
07:47:29.240 --> 07:47:29.560
Of this.

1807
07:47:31.159 --> 07:47:42.799
Heathing relaxation. And as you focus on the in the

1808
07:47:43.040 --> 07:47:48.080
side of your scalp where your brain is, you can

1809
07:47:48.360 --> 07:47:56.319
start to realize and notice the benefits of your brain

1810
07:47:57.439 --> 07:48:13.560
relaxing deepay. Initial brain continues to trax sends those messages

1811
07:48:15.240 --> 07:48:23.959
to the rest of your body and your mind to rely,

1812
07:48:24.439 --> 07:48:49.799
wax more deeply, relaxy more completely, letting go any remaining

1813
07:48:50.439 --> 07:48:59.840
thoughts a concens low then just drop onto the floor

1814
07:49:02.080 --> 07:49:10.520
because they're not all been necessary in this moment, this

1815
07:49:10.840 --> 07:49:25.639
moment of deep reaxation and calmness, feeling your brain with

1816
07:49:26.040 --> 07:49:47.279
deep concentrated heeling, calming, relaxing, every.

1817
07:49:47.279 --> 07:49:49.000
Part of your brain.

1818
07:49:53.200 --> 07:50:09.720
Feeling so b loose and comfortable, so relaxed and be peaceful.

1819
07:50:12.959 --> 07:50:25.080
Your brain feels so light, that's so healthy. That sense

1820
07:50:25.240 --> 07:50:39.080
of deep deep comfort really does allow you to enjoy

1821
07:50:41.240 --> 07:50:52.919
those ever increasing sensations of comfort that is spreading throughout

1822
07:50:53.119 --> 07:51:04.479
your body, relaxing and every muscle your body.

1823
07:51:06.599 --> 07:51:09.639
Eat deeper.

1824
07:51:13.799 --> 07:51:30.680
And deeper, much more deeper than before, much more convert

1825
07:51:33.240 --> 07:51:47.919
spreading through your body, your mind, be so peaceful and calm,

1826
07:51:50.799 --> 07:52:05.720
so very fair, peaceful, every part your body.

1827
07:52:06.959 --> 07:52:07.840
Letting go.

1828
07:52:12.040 --> 07:52:36.919
Everything averything, so peaceful, cal so relax very second the

1829
07:52:37.200 --> 07:52:48.720
passes you feel d dpath.

1830
07:52:49.680 --> 07:52:55.119
Relax d p.

1831
07:52:57.680 --> 07:53:05.720
And g deeper less, cal.

1832
07:53:08.400 --> 07:53:15.000
So calm peace for.

1833
07:53:17.799 --> 07:53:27.119
So very peace from your head down to your toils.

1834
07:53:30.240 --> 07:53:42.599
Such peace and comfort growing all all the time, Such

1835
07:53:43.360 --> 07:53:58.360
peace and comfort spreading through your body, your mind deeper, deeper,

1836
07:54:01.240 --> 07:54:14.520
such comforts, spreading and sinking deeper into a remuscle of

1837
07:54:14.680 --> 07:54:15.360
your body.

1838
07:54:18.959 --> 07:54:20.599
Sud you feel.

1839
07:54:22.840 --> 07:54:43.759
Amazing, so relaxed, so pie, so so relax and pieco

1840
07:54:47.200 --> 07:55:03.520
letting go everything. Do a body scan, focusing on firstly

1841
07:55:03.720 --> 07:55:08.439
how you feel in your body, not trying to change

1842
07:55:09.119 --> 07:55:14.759
how you feel, not trying to relax, not trying to

1843
07:55:14.959 --> 07:55:22.080
move away from any discomfort or stress or tension. Just accepting,

1844
07:55:23.639 --> 07:55:28.720
observing and accepting how you feel in the different parts

1845
07:55:28.799 --> 07:55:35.479
of your body, Just allowing yourself to be exactly as

1846
07:55:35.560 --> 07:55:47.040
you are, to notice to get in touch with how

1847
07:55:47.080 --> 07:55:54.840
you actually feel in this moment. Going to start off

1848
07:55:57.240 --> 07:56:06.360
by focusing on your head. Just be aware of your hands.

1849
07:56:11.720 --> 07:56:16.200
I like you to move your hands around. Just maybe

1850
07:56:16.279 --> 07:56:21.720
move your fingers a little bit. I've been in closer

1851
07:56:21.799 --> 07:56:27.520
in your hands, very gently, just so that you can

1852
07:56:29.439 --> 07:56:36.479
get in touch with how your hands and your fingers feel,

1853
07:56:41.880 --> 07:57:00.840
very very slow movements. Focusing now on your feet, and

1854
07:57:00.959 --> 07:57:04.799
if you can just do kind of an equivalent with

1855
07:57:05.000 --> 07:57:12.400
your feet you've just done with your hands. Maybe turn

1856
07:57:12.560 --> 07:57:20.759
in your ankles, moving your feet around, moving your toes gently,

1857
07:57:23.560 --> 07:57:35.599
only very gently and very slowly, noticing the hew your

1858
07:57:35.759 --> 07:57:37.200
feet feel.

1859
07:57:39.000 --> 07:57:39.959
In this moment.

1860
07:57:46.919 --> 07:57:53.040
Focusing now on your eyes, I'd like you to just

1861
07:57:54.720 --> 07:58:00.520
focus on your eyelids. Maybe you can open it close

1862
07:58:00.599 --> 07:58:04.759
your eyes a couple of times to really get in

1863
07:58:05.000 --> 07:58:09.080
touch with how you feel when you do close your eyes.

1864
07:58:11.240 --> 07:58:17.639
The muscle changes in your eyes when you do close them,

1865
07:58:20.479 --> 07:58:26.840
maybe raising your eyebrows, it stretches the tops of your eyes,

1866
07:58:30.080 --> 07:58:38.520
perhaps squinting your eyes, scrunching up your eyes, just so

1867
07:58:38.639 --> 07:58:47.080
you can really get in touch with all aspects of

1868
07:58:48.240 --> 07:58:51.959
how your eyes feel.

1869
07:58:54.439 --> 07:58:54.919
Right now.

1870
07:59:04.279 --> 07:59:10.279
Now focusing on your thighs, then you know, it just

1871
07:59:10.319 --> 07:59:18.680
starts you to gently tense your thighs, just very very gently,

1872
07:59:21.000 --> 07:59:25.560
just enough so you can become.

1873
07:59:26.720 --> 07:59:30.520
More attuned.

1874
07:59:31.360 --> 07:59:40.520
To the physical sensation of your upper legs, the front

1875
07:59:40.599 --> 07:59:48.279
of your thighs, and the backs of your thighs. Noticing

1876
07:59:50.439 --> 08:00:07.520
and observing how your thighs feel right now, moving your

1877
08:00:07.720 --> 08:00:16.040
focus to the back of your neck, just noticing the

1878
08:00:16.159 --> 08:00:22.319
back of your neck the muscles, and of course they

1879
08:00:22.520 --> 08:00:27.000
lead to the side of your neck. They also lead

1880
08:00:27.360 --> 08:00:32.479
to the top of your back, which leads to your shoulders.

1881
08:00:34.080 --> 08:00:37.759
So as your focus on the back of your neck,

1882
08:00:39.720 --> 08:00:46.200
maybe you can move your head gently upwards as if

1883
08:00:46.200 --> 08:00:53.599
you're looking up, Maybe moving your head down as if

1884
08:00:53.680 --> 08:01:01.959
you're looking down. Perhaps moving your head side decide right

1885
08:01:02.159 --> 08:01:15.200
to left bony very slowly and very gently. I'm not

1886
08:01:15.400 --> 08:01:17.599
trying to force anything.

1887
08:01:19.360 --> 08:01:21.040
It has to be very.

1888
08:01:23.200 --> 08:01:29.040
Very gentle, just so you can.

1889
08:01:30.599 --> 08:01:32.200
Be more.

1890
08:01:33.840 --> 08:01:43.279
In touch with the feelings, with the sensations, the physical

1891
08:01:44.639 --> 08:01:53.919
sensations of how the back of your neck feels. Right now,

1892
08:02:01.479 --> 08:02:09.439
as we now focus on the tops of your arms,

1893
08:02:11.799 --> 08:02:16.680
the parts where your biceps and your triceps are between

1894
08:02:16.720 --> 08:02:23.759
your elbow and your shoulders. So you focus on those

1895
08:02:24.040 --> 08:02:26.319
parts and tops.

1896
08:02:26.080 --> 08:02:26.959
Of your arms.

1897
08:02:29.159 --> 08:02:37.759
You may like to just tense them, but very very gently.

1898
08:02:39.200 --> 08:02:40.319
And slowly.

1899
08:02:42.880 --> 08:02:50.880
See you're not straining or putting any pressure whatsoever.

1900
08:02:51.799 --> 08:02:52.680
On your arms.

1901
08:02:55.400 --> 08:03:02.759
It's just solely you can gain more of a sense

1902
08:03:03.080 --> 08:03:10.439
of how your upper arms are feeling.

1903
08:03:12.240 --> 08:03:13.479
In this moment.

1904
08:03:16.919 --> 08:03:27.240
Just notice them as you gently, very gently and slowly

1905
08:03:29.000 --> 08:03:40.520
tighten the muscles. And then LEO, notice how the tops

1906
08:03:40.639 --> 08:03:42.360
of your arms feel.

1907
08:03:44.919 --> 08:03:45.400
Right now.

1908
08:03:53.599 --> 08:03:56.599
As a now focus.

1909
08:03:59.279 --> 08:04:00.240
When you stick.

1910
08:04:03.119 --> 08:04:07.680
The area the lower abdomen area below your belly button,

1911
08:04:10.119 --> 08:04:17.319
moving all the way down to your hips, just above

1912
08:04:17.479 --> 08:04:30.680
your grind, maybe you're able to tense these muscles in

1913
08:04:30.840 --> 08:04:46.639
that area very very gently and slowly. If that's a

1914
08:04:46.759 --> 08:04:54.159
difficult thing to do, maybe you can just move your body,

1915
08:04:56.759 --> 08:05:02.439
pushing your stomach up, maybe moving a little bit aside

1916
08:05:03.080 --> 08:05:06.840
using your hips, just so.

1917
08:05:08.599 --> 08:05:09.680
Get more.

1918
08:05:11.159 --> 08:05:12.400
In tune.

1919
08:05:13.799 --> 08:05:26.919
With how your lower aptomn area this feeling in this moment,

1920
08:05:33.479 --> 08:05:45.400
just noticing the physical sensations by your lower abdomen.

1921
08:05:55.880 --> 08:05:56.080
As.

1922
08:05:56.439 --> 08:06:09.680
Move your attention to your mouth. Notice in your lips,

1923
08:06:11.720 --> 08:06:20.159
then inside your mouth, your teeth, your gums, your tongue,

1924
08:06:29.759 --> 08:06:38.400
just noticing how your tongue and your mouth feels. It.

1925
08:06:38.560 --> 08:06:47.560
May help by moving your tongue around your mouth, moving

1926
08:06:47.639 --> 08:06:55.000
it to your left, maybe pressing it gently against the

1927
08:06:55.279 --> 08:07:01.479
side of your mouth, and then to the right, gently

1928
08:07:02.000 --> 08:07:08.680
to the side of your mouth, perhaps pressing up against

1929
08:07:08.799 --> 08:07:14.400
them the top of your mouth, and then down gently

1930
08:07:16.360 --> 08:07:27.200
against the bottom of your mouth, always very slowly and

1931
08:07:27.319 --> 08:07:32.159
a very very gentle.

1932
08:07:36.599 --> 08:07:37.840
So that you can.

1933
08:07:41.400 --> 08:07:53.680
Be aware of how you feel in your mouth area.

1934
08:08:05.000 --> 08:08:25.000
Now got to focus on your wrists. I don't I

1935
08:08:25.319 --> 08:08:34.119
ask you to maybe just routine your wrists by moving

1936
08:08:34.200 --> 08:08:44.639
your hands in a circular motion very gently and slowly,

1937
08:08:47.360 --> 08:09:07.200
just soly can feel the sensations that you are currently

1938
08:09:08.959 --> 08:09:24.080
experiencing in youurists. Perhaps smooth in your hands up and

1939
08:09:24.520 --> 08:09:50.000
down the game very very chaently and slowly, very chancel.

1940
08:09:53.479 --> 08:09:54.840
And slow.

1941
08:10:08.959 --> 08:10:25.959
Now start to observe your lower back. The bad part

1942
08:10:26.319 --> 08:10:43.479
is just above your hips where your cosix are the

1943
08:10:43.840 --> 08:10:50.720
whole area which also really does include the signs of

1944
08:10:50.880 --> 08:11:01.680
your body, because those muscles are very much connected. As

1945
08:11:01.759 --> 08:11:08.759
those muscles also move into your hip area connecting to

1946
08:11:08.959 --> 08:11:25.759
your buttocks side of your hips, and if you're physically

1947
08:11:27.319 --> 08:11:36.159
able to do so, maybe you can very gently just

1948
08:11:36.799 --> 08:11:50.240
move your body eviss slightly, very slowly, some side to side,

1949
08:11:53.959 --> 08:11:54.840
just enough.

1950
08:12:00.240 --> 08:12:01.479
E gauge.

1951
08:12:06.240 --> 08:12:19.959
How you feel in your lawer back, perhaps sickly. Even

1952
08:12:23.680 --> 08:12:38.200
move your hips gently up and down gently slowly in

1953
08:12:38.560 --> 08:12:51.959
orders the touch with the physical sensations.

1954
08:12:52.360 --> 08:12:53.520
Of your lawer back.

1955
08:13:10.599 --> 08:13:26.479
As we know, your attention to your jewel an area

1956
08:13:26.840 --> 08:13:32.119
for your chin all the way up to near where

1957
08:13:32.159 --> 08:13:33.159
your ears are.

1958
08:13:36.319 --> 08:13:38.119
Oh, your jaw.

1959
08:13:48.200 --> 08:13:56.919
Even just if it's okay to do same, gently open

1960
08:13:57.080 --> 08:14:06.759
your mouth nor wide, no stretching, just very gently and

1961
08:14:09.840 --> 08:14:24.200
slowly opening your mouth, closing your mouth very gently and

1962
08:14:24.799 --> 08:14:48.599
slowly so you can pin touch with how your jaw feels.

1963
08:14:52.040 --> 08:15:34.159
Now I have to sit down the chest around you

1964
08:15:34.279 --> 08:15:41.959
don't need to do anything to move your chest because

1965
08:15:42.040 --> 08:15:53.759
it moves every time we breathe. It moves very gently.

1966
08:15:55.119 --> 08:15:56.520
And slowly.

1967
08:15:58.919 --> 08:16:12.400
Autumn met claim with each breath you take. As you

1968
08:16:12.840 --> 08:17:00.159
focus on your chest, he else. When you breathe in

1969
08:17:00.400 --> 08:17:15.040
your focus to your forearms with your elbows, maybe you're

1970
08:17:15.159 --> 08:17:20.599
able to very gently.

1971
08:17:21.959 --> 08:17:24.080
And slowly.

1972
08:17:25.840 --> 08:17:34.400
Dense the muscles in your forearms, and when you do that,

1973
08:17:34.880 --> 08:18:08.040
you can feel your elbows as well. Very gently and slowly, gently.

1974
08:18:10.840 --> 08:18:12.880
And softly.

1975
08:18:16.919 --> 08:18:23.840
S you forums.

1976
08:18:26.720 --> 08:18:48.200
Do Baske focus.

1977
08:18:54.759 --> 08:19:06.200
The rest of her back, your upper back and the

1978
08:19:06.520 --> 08:19:24.360
middle the middle of your back. Again, this part of

1979
08:19:24.479 --> 08:19:25.520
your body.

1980
08:19:28.159 --> 08:19:28.599
Moves.

1981
08:19:30.759 --> 08:19:40.400
Also every time you breed. You may not notice that

1982
08:19:42.639 --> 08:19:54.720
usually makes you observe your upper back in the middle

1983
08:19:54.799 --> 08:20:54.880
of your back. It can really film that shin't's maybe

1984
08:20:55.040 --> 08:21:11.319
in your focus empty area no buttics bray, there's a

1985
08:21:11.520 --> 08:21:48.479
muscles at those boners in your midsection. Just noticing how

1986
08:21:49.080 --> 08:22:08.560
you are hips feel right now, you can very very

1987
08:22:09.200 --> 08:22:24.319
gently leave your hips maybe sighed the side and gently and.

1988
08:22:27.360 --> 08:22:45.400
Say, very.

1989
08:22:49.840 --> 08:23:28.119
Gently, softly m Everything starts to slow down, including the

1990
08:23:28.759 --> 08:23:37.479
thoughts in your mind and your mind itself just starts

1991
08:23:37.880 --> 08:23:43.240
to gradually. It doesn't have to be instant, but just

1992
08:23:44.159 --> 08:23:53.400
gradually starting to. It's almost like time is storing chin.

1993
08:23:57.279 --> 08:24:03.279
It's a slower pace to maybe what you're used to

1994
08:24:05.599 --> 08:24:13.560
in your day to day life. It's a slower movement

1995
08:24:16.639 --> 08:24:39.240
of energy, very small movements which make up the larger movements,

1996
08:24:40.840 --> 08:24:47.319
which is always the case. Now, when you move your hand,

1997
08:24:48.880 --> 08:24:51.680
it might seem like it's one movement, but it's lots

1998
08:24:51.759 --> 08:24:59.639
of minute different muscles moving in accordance with each other.

1999
08:25:00.080 --> 08:25:11.959
And what happens in this space that we're sharing is

2000
08:25:17.279 --> 08:25:31.479
we move from that big movement into those smaller movements.

2001
08:25:37.959 --> 08:25:49.159
Starting to focus on how your body feels, not just

2002
08:25:49.279 --> 08:25:53.799
as a whole, not just oh, i'm feel in this way.

2003
08:25:53.880 --> 08:25:59.880
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

2004
08:26:01.279 --> 08:26:07.880
I'm feeling this way, I'm feeling that way. Starting to

2005
08:26:08.119 --> 08:26:19.319
notice that your body begins to present to you small

2006
08:26:20.479 --> 08:26:36.840
feelings around your body, small physical sensations in your legs,

2007
08:26:39.599 --> 08:26:52.799
whether pleasurable or not. Maybe resisting the temptation to label

2008
08:26:52.880 --> 08:27:02.400
them or to judge them those feelings. Just thinking them,

2009
08:27:03.319 --> 08:27:16.279
thinking about them is just being neutral, just feelings, not

2010
08:27:16.520 --> 08:27:28.159
being particularly concerned, just noticing what your body is telling you.

2011
08:27:36.119 --> 08:27:42.439
Feelings in your arms, instead of feeling the whole of

2012
08:27:42.560 --> 08:27:53.959
the arm, maybe notice those individual feelings, all those different muscles.

2013
08:27:53.599 --> 08:28:06.279
And the skin, the hairs of your arms, all.

2014
08:28:06.200 --> 08:28:20.000
The internal parts of your arms, the veins, the bones,

2015
08:28:22.880 --> 08:28:28.880
just being aware of maybe your elbow on your right

2016
08:28:29.119 --> 08:28:39.720
arm has a certain feeling. Maybe your left wrist also

2017
08:28:40.000 --> 08:29:03.000
has its own individual physical sensation. What about your forearm

2018
08:29:04.080 --> 08:29:16.279
on your right arm, you're right forearm. It may not

2019
08:29:16.439 --> 08:29:24.200
be any particular feeling that you could even give a

2020
08:29:24.319 --> 08:29:31.479
name to, may not feel like anything other than just

2021
08:29:32.080 --> 08:29:42.479
a feeling. You know, it's there. The feelings in your shoulders.

2022
08:29:45.319 --> 08:29:49.080
Perhaps your shoulders when you think about them, kind of

2023
08:29:49.159 --> 08:29:54.200
almost like they're the same, you know, the same feeling,

2024
08:29:56.040 --> 08:29:59.360
almost like both of your shoulders are just one thing.

2025
08:30:01.159 --> 08:30:12.240
Of course they're not. And when you focus on your

2026
08:30:12.319 --> 08:30:20.560
left shoulder and then on your right shoulder, maybe find

2027
08:30:20.720 --> 08:30:26.119
that you move the muscles a little bit, maybe tense

2028
08:30:26.240 --> 08:30:51.759
the muscles gently, noticing the difference in each shoulder. Your

2029
08:30:51.840 --> 08:31:07.759
lower back, the left side of your lower back and

2030
08:31:08.560 --> 08:31:19.279
the right side of your lower back of course that

2031
08:31:19.479 --> 08:31:31.880
connection to your buttocks and to your hips, and also

2032
08:31:32.119 --> 08:31:45.840
moving up into the middle of your back. And sometimes

2033
08:31:46.200 --> 08:31:49.680
like right now, actually I want to focus on their part.

2034
08:31:51.080 --> 08:31:55.439
When I focused on my buttocks and then I focused

2035
08:31:55.479 --> 08:31:59.599
on the middle of my back, I almost felt like

2036
08:31:59.759 --> 08:32:04.599
the muscles in my lower back were being stretched very gently,

2037
08:32:09.360 --> 08:32:14.639
just stretched a little bit. Even though I wasn't doing

2038
08:32:14.720 --> 08:32:23.479
anything to try to stretch your lower back, it just

2039
08:32:23.599 --> 08:32:35.880
seemed to happen. The feeling of very gently stretching your

2040
08:32:35.959 --> 08:32:55.040
lower back comes along. I have feeling in your chest,

2041
08:33:02.680 --> 08:33:16.080
just noticing what sensations you are experiencing in your chest

2042
08:33:16.319 --> 08:33:32.159
right now. And there's so much of the chest. Of

2043
08:33:32.200 --> 08:33:36.159
obviously there's the collar bone leading to the chest. You've

2044
08:33:36.159 --> 08:33:44.959
got the chest bone, You've got the muscles in your chest.

2045
08:33:47.759 --> 08:33:53.799
Of course, if you're female, there's possibly the breasts. If

2046
08:33:53.840 --> 08:34:02.000
you're male, you've got the differ well my not that

2047
08:34:02.119 --> 08:34:09.599
different these days, but there may be more muscles at

2048
08:34:09.639 --> 08:34:15.880
the top of the chest, but at the side underneath

2049
08:34:17.040 --> 08:34:19.840
it's pretty much the same. Whether you're a man or

2050
08:34:19.880 --> 08:34:26.319
a woman. There's muscles there, muscles that stretch out to

2051
08:34:26.439 --> 08:34:31.360
your back as well as breast tissue stretches and moves

2052
08:34:31.439 --> 08:34:38.799
into your back. To just being aware of your chest,

2053
08:34:47.720 --> 08:35:14.799
being with whatever feeling there is in your chest. And

2054
08:35:14.919 --> 08:35:22.360
when I noticed that, I focused on my chest. I

2055
08:35:22.599 --> 08:35:27.560
feel it in my back and my upper back. And mean,

2056
08:35:27.680 --> 08:35:30.599
I guess the obvious reason would be because you know

2057
08:35:30.599 --> 08:35:41.360
I'm grieve in in then it stretches my chest and

2058
08:35:41.720 --> 08:35:55.599
my back at the same time. It feels it feels okay,

2059
08:36:02.360 --> 08:36:10.040
doesn't feel a little bit of pain in my right chest,

2060
08:36:12.319 --> 08:36:18.520
A little bit not pain, but little discomfort, maybe stiffness possibly,

2061
08:36:19.080 --> 08:36:28.000
I don't know. I notice my shoulders are also wanting

2062
08:36:28.159 --> 08:36:35.119
to flex for some reason. I think that's probably part

2063
08:36:35.200 --> 08:36:43.639
of my upper back, that connection between my shoulders and

2064
08:36:43.680 --> 08:36:47.840
my upper back. Because I can move my shoulders and

2065
08:36:48.919 --> 08:36:55.599
stretch the muscles in my back. Moving the shoulders backwards,

2066
08:36:56.479 --> 08:37:01.159
what up which then moves the I think it's the

2067
08:37:01.319 --> 08:37:22.200
scapulous in your back. It feels quite nice. Actually, A

2068
08:37:22.279 --> 08:37:25.840
good thing about this is you can, if you want to,

2069
08:37:26.560 --> 08:37:41.439
you can just flex or stimulate the various muscles in

2070
08:37:41.599 --> 08:37:47.279
your body gently in order to get more of a

2071
08:37:47.479 --> 08:38:02.439
sense of how they feel. And when you're relaxing. When

2072
08:38:02.439 --> 08:38:06.479
you do tense and muscle and you let it go

2073
08:38:06.799 --> 08:38:15.599
and you let it relax, it relaxes way more than

2074
08:38:15.639 --> 08:38:25.759
it would normally. But you have to feel that you're

2075
08:38:25.799 --> 08:38:29.439
able to do that. There's no point in doing it

2076
08:38:29.639 --> 08:38:35.479
if there's an issue with the per part of your body.

2077
08:38:38.959 --> 08:38:45.520
You need to be gentle with yourself at all times

2078
08:38:48.119 --> 08:38:59.639
when relaxing deeply. It's important to be kind to yourself

2079
08:39:07.240 --> 08:39:15.680
as you notice your mind. How much has your mind

2080
08:39:16.040 --> 08:39:43.240
slowed down since we started this recording. How come and

2081
08:39:43.520 --> 08:39:54.840
peaceful is your mind right now? We have nothing to

2082
08:39:54.959 --> 08:40:00.279
think about and just my voice to listen listen to

2083
08:40:04.439 --> 08:40:13.000
because you know the intention behind this recording is relaxation.

2084
08:40:15.759 --> 08:40:20.919
At the very least, for you to feel more relaxed

2085
08:40:22.200 --> 08:40:25.119
at the end of the recording than you did at

2086
08:40:25.119 --> 08:40:37.799
the beginning, at the very least, for your mind to

2087
08:40:38.119 --> 08:40:54.279
slow down as your body continues to relax, because that's

2088
08:40:54.720 --> 08:41:06.439
what you want to happen. That's what you expect.

2089
08:41:09.959 --> 08:41:10.560
To happen.

2090
08:41:16.639 --> 08:41:34.599
For relaxation to fill your body, maybe calm in your

2091
08:41:34.799 --> 08:41:43.639
mind to the point of boredom when you start maybe

2092
08:41:44.080 --> 08:42:30.520
to drift away. Drifting, it's almost as if you're moving

2093
08:42:31.159 --> 08:42:39.040
further away from your body in your mind, just leaving

2094
08:42:39.240 --> 08:42:51.200
that there, kind of liking it an escape pod in

2095
08:42:51.319 --> 08:42:55.639
a spaceship a movie. A space movie, you know when

2096
08:42:55.680 --> 08:42:59.520
they get into a little pod in it, since the

2097
08:42:59.639 --> 08:43:25.119
man far away from the spaceship save to dream, continue

2098
08:43:30.520 --> 08:44:10.880
to relax. Drifting s.

2099
08:44:25.159 --> 08:44:26.159
A peace.

2100
08:44:56.560 --> 08:44:57.560
And peace.

2101
08:45:18.520 --> 08:45:32.919
And focusing on that feeling of those individual parts of

2102
08:45:33.040 --> 08:45:49.520
your body that's or relaxing. One by one, you may

2103
08:45:51.360 --> 08:46:05.080
find that every now and then you realize that you

2104
08:46:05.240 --> 08:46:13.880
weren't listening to my voice because your mind started to

2105
08:46:14.119 --> 08:46:29.319
imagine something different, maybe started to almost move into some

2106
08:46:29.639 --> 08:46:38.080
kind of a dreamy state, and then you become aware

2107
08:46:38.279 --> 08:46:47.520
of my voice again. And even though you may want

2108
08:46:47.720 --> 08:46:52.639
to focus on my voice, you may also wish to

2109
08:46:55.159 --> 08:47:06.759
allow your mind to just drift naturally into that space

2110
08:47:07.040 --> 08:47:31.040
of comfort and safety. As you feel more comfort spreading

2111
08:47:31.400 --> 08:47:44.159
through your body like a warm blanket covering you gently,

2112
08:47:48.200 --> 08:48:06.599
keeping your body it just perfect temperature, and even if

2113
08:48:06.639 --> 08:48:18.639
you can hear background sounds, they just don't seem to

2114
08:48:19.759 --> 08:48:35.599
matter anymore. There's that sense of peace spreads through your

2115
08:48:35.720 --> 08:48:49.560
mind like a gentle breeze, yet strong enough to blow

2116
08:48:49.639 --> 08:49:06.000
away all negativity, strong en after remove from your mind

2117
08:49:09.279 --> 08:49:24.040
any anxiety or stress that was there before, and blow

2118
08:49:24.119 --> 08:49:35.040
away any other thoughts or feelings that just don't fit

2119
08:49:39.159 --> 08:50:04.040
with the sense relaxation that is feeling your body and

2120
08:50:04.360 --> 08:50:24.400
your mind. Unless you focus on your mind and count

2121
08:50:24.520 --> 08:50:30.639
down from ten down to one, and with each number

2122
08:50:31.159 --> 08:50:58.080
you hear, your mind will become slightly more relaxed, just

2123
08:50:58.520 --> 08:51:07.319
just slightly from ten down to nine, just a slight

2124
08:51:07.840 --> 08:51:21.080
movement from nine down to eight, just another small change

2125
08:51:22.560 --> 08:51:34.119
in how you feel. Eight down to seven. That feeling

2126
08:51:34.279 --> 08:51:39.959
is a gap, almost like a gap that starts to

2127
08:51:40.119 --> 08:51:49.479
get wider, the gap between those feelings that you used

2128
08:51:49.560 --> 08:51:56.959
to have in your mind compared to the feelings you have,

2129
08:51:58.360 --> 08:52:10.959
the growing feelings of comfort and security and confidence. Then

2130
08:52:11.040 --> 08:52:17.400
that gap becomes wider. Eight down to seven, seven down

2131
08:52:17.520 --> 08:52:26.279
to six. When you get to five, your mind will

2132
08:52:26.439 --> 08:52:39.840
start to have a certain physical sensation, most like there's

2133
08:52:39.880 --> 08:52:46.680
a magnet outside of your head sucking the tension and

2134
08:52:46.799 --> 08:52:52.400
the stress and any remaining feelings that you don't want,

2135
08:52:54.439 --> 08:53:03.439
sucking them out through your skull. And then down to

2136
08:53:03.720 --> 08:53:11.159
four you could start to really experience that sense of

2137
08:53:12.680 --> 08:53:23.200
not just emptiness, but space, a place full of fresh air,

2138
08:53:28.240 --> 08:53:35.040
place where you can stretch. It's almost as if as

2139
08:53:35.080 --> 08:53:40.240
you go down to four and three your mind is expanding,

2140
08:53:40.880 --> 08:53:53.959
with this sense of peace and tranquility growing as it

2141
08:53:54.119 --> 08:54:01.400
moves down to When you get to one, in your

2142
08:54:01.560 --> 08:54:13.759
mind just feels exactly how you want to feel, almost

2143
08:54:16.599 --> 08:54:31.279
a perfect feeling, maybe a sensation that you'd like to

2144
08:54:31.560 --> 08:54:44.360
keep a place that's safe, where nothing can affect you

2145
08:54:45.400 --> 08:55:01.159
at all, and you can stay in that a space

2146
08:55:01.319 --> 08:55:11.200
of comfort and confidence, confident in your own ability to

2147
08:55:11.400 --> 08:55:18.080
create this space and this fear of comfort within your

2148
08:55:18.319 --> 08:55:30.040
own mind, just by counting ten down to one. And

2149
08:55:30.200 --> 08:55:34.759
this is something that you can do yourself when you're

2150
08:55:34.799 --> 08:55:42.680
on your own, a time when you can maybe sit down,

2151
08:55:43.680 --> 08:55:54.520
maybe just for a few minutes, close your eyes, just

2152
08:55:54.840 --> 08:56:09.319
count slowly from ten down to one, andy experience these

2153
08:56:09.520 --> 08:56:19.880
feelings in your mind. And when you feel that way

2154
08:56:20.000 --> 08:56:35.000
in your mind, your body copies your mind, and that

2155
08:56:35.279 --> 08:56:41.799
feeling its spread through your spine and your nervous system

2156
08:56:42.479 --> 08:56:49.840
into every part of your body, travels through your bloodstream,

2157
08:56:55.400 --> 08:57:15.880
heathen and relaxing every particle of your existence. And we

2158
08:57:16.000 --> 08:57:25.200
can practice this a few times before the end of

2159
08:57:25.279 --> 08:57:26.599
the recording.

2160
08:57:26.639 --> 08:57:27.479
And then you can.

2161
08:57:28.840 --> 08:57:34.880
Practice on your own. And each time you count from

2162
08:57:35.040 --> 08:57:49.840
ten about one, the feelings of comfort, calmness, deep deep

2163
08:57:50.439 --> 08:58:06.919
relaxation becomes stronger and deeper feeling your mind and your

2164
08:58:07.119 --> 08:58:16.479
brain with these positive chemicals and spread throughout your body,

2165
08:58:18.040 --> 08:58:27.080
relaxing you so quickly, relaxing your whole body and mind.

2166
08:58:29.680 --> 08:58:32.439
So very, very.

2167
08:58:32.959 --> 08:58:38.000
Easily, just by counting.

2168
08:58:39.000 --> 08:58:39.880
From ten.

2169
08:58:42.520 --> 08:58:49.720
Down to one, that, so we're going to do. Now,

2170
08:58:50.560 --> 08:58:54.520
I'm going to count from ten down to one. I'd

2171
08:58:54.720 --> 08:58:59.000
like you to repeat the number after me. So when

2172
08:58:59.040 --> 08:59:06.040
I say ten, you can just repeat to yourself.

2173
08:59:07.400 --> 08:59:07.599
Ten.

2174
08:59:13.279 --> 08:59:22.599
Just notice, be aware of how you feel in your

2175
08:59:22.759 --> 08:59:32.279
mind and your body, and when I say nine, you

2176
08:59:32.360 --> 08:59:48.200
can repeat to yourself. Nine became noticing the increase in

2177
08:59:48.400 --> 08:59:56.360
comfort and calmness in your mind and in your body

2178
09:00:02.360 --> 09:00:02.880
the same.

2179
09:00:03.119 --> 09:00:04.400
Want to say eight.

2180
09:00:07.159 --> 09:00:18.759
When I say seven, six, when I say five, four,

2181
09:00:22.720 --> 09:00:34.720
when I say three, two, and lastly when I say one,

2182
09:00:37.119 --> 09:00:39.240
you can be that number.

2183
09:00:46.720 --> 09:00:46.840
Now.

2184
09:00:46.959 --> 09:00:52.520
Of course, when you do this on your own without

2185
09:00:52.639 --> 09:00:57.639
listening to me, you can say the numbers or whatever

2186
09:00:59.200 --> 09:01:07.720
spe that you feel is necessary for you, so you

2187
09:01:07.880 --> 09:01:13.799
can adapt. So you feel you want to say the

2188
09:01:14.000 --> 09:01:21.520
numbers ten down to one faster than I do, then

2189
09:01:21.520 --> 09:01:24.439
you go ahead and do that. Or if you feel

2190
09:01:25.279 --> 09:01:28.400
when you do it yourself that you'd like to have

2191
09:01:28.959 --> 09:01:36.959
more more space between the numbers, maybe take a lot

2192
09:01:37.200 --> 09:01:44.759
longer to get from ten all the way down to one,

2193
09:01:49.000 --> 09:02:02.000
that's your choice also to do. So I'm gonna count

2194
09:02:02.080 --> 09:02:10.479
from ten down to one. I want to get to one.

2195
09:02:11.840 --> 09:02:17.360
That will be the end of this recording. The let's

2196
09:02:17.439 --> 09:02:21.360
course you're listening to the music, and the music will

2197
09:02:21.400 --> 09:07:32.639
continue ten nine five seven, twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

2198
09:07:36.639 --> 09:08:22.599
thirty twelve eleven ten nine eight seven, six, five, four

2199
09:08:26.919 --> 09:08:32.559
three two.

2200
09:08:38.879 --> 09:08:39.120
One.

2201
09:08:47.519 --> 09:08:57.879
Now open your eyes, noticing how you physically feel having

2202
09:08:58.000 --> 09:09:05.599
counted down from twenty to one, allowing stress and tension

2203
09:09:06.080 --> 09:09:10.720
to leave through your fingertips and your toast. And as

2204
09:09:10.760 --> 09:09:15.480
you focus on your fingertips, maybe they feel a little

2205
09:09:15.519 --> 09:09:22.680
bit tingling, which is I suppose quite understanding, considering the

2206
09:09:22.839 --> 09:09:33.680
tension has been exiting your body through your fingertips. So

2207
09:09:33.800 --> 09:09:36.279
now I'm going to count from twenty down to one again.

2208
09:09:36.760 --> 09:09:45.800
This time you're going to feel relief of tension and stress,

2209
09:09:47.199 --> 09:09:56.919
any anxiety that you may have leaving through your stomach,

2210
09:09:59.519 --> 09:10:03.239
just leaving through your stomach, almost as if it's just

2211
09:10:04.279 --> 09:10:11.360
releasing the hole of your stomach your navel to just

2212
09:10:11.480 --> 09:10:15.720
above your chest or below your chest, rather so surrounding

2213
09:10:15.800 --> 09:10:20.440
your belly by an area, the whole area. You can

2214
09:10:20.639 --> 09:10:25.080
feel the tension of your body where there's left just

2215
09:10:25.959 --> 09:10:30.599
releasing from that area, and you may notice that your

2216
09:10:30.680 --> 09:10:37.199
stomach will become very relaxed. As I countdown from twenty

2217
09:10:38.199 --> 09:12:01.160
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, nine, four.

2218
09:12:04.959 --> 09:12:10.160
Three two.

2219
09:12:15.279 --> 09:12:22.440
What. You can open your eyes again if you choose,

2220
09:12:23.000 --> 09:12:26.680
or you can just keep them closed because it feels relaxing.

2221
09:12:28.959 --> 09:12:34.080
Just notice saying your stomach feels I notice as your focus.

2222
09:12:34.360 --> 09:12:39.800
Just do a little scan of your body. Notice saying

2223
09:12:39.879 --> 09:12:52.720
your body feels focusing upper body, back, chest, stomach, lacks, arms, hands, feet,

2224
09:12:55.720 --> 09:13:02.680
Just noticing, and you know, you may start to feel

2225
09:13:05.160 --> 09:13:08.919
more of a sense of tiredness, which may be the

2226
09:13:09.040 --> 09:13:17.199
reason listening to this recording, because you like to let

2227
09:13:17.360 --> 09:13:28.959
go completely of everything and drift off into a nice, natural, calm,

2228
09:13:29.319 --> 09:13:48.480
relaxing sleep. So now we're focus on your forehead, and

2229
09:13:48.599 --> 09:13:51.400
if you choose, you can incorporate your eyes in this

2230
09:13:51.760 --> 09:13:58.239
focus as well. With your forehead and your eyes, it's

2231
09:13:58.360 --> 09:14:02.800
that whole area basically almost as if you were wearing

2232
09:14:02.879 --> 09:14:06.599
a mask, you know, like a I don't know, a

2233
09:14:06.800 --> 09:14:13.720
Batman mask or something, or I'm trying to sorrow or something.

2234
09:14:13.800 --> 09:14:15.879
You know, the kind of mask that covers your eyes

2235
09:14:16.400 --> 09:14:22.879
but also covers quite a lot of the forehead, focusing

2236
09:14:22.959 --> 09:14:25.599
on that area, because that's the area that we're now

2237
09:14:25.720 --> 09:14:32.400
going to release tension, stress from your mind, from your brain,

2238
09:14:32.720 --> 09:14:36.279
from your mind, and any tension that you may have

2239
09:14:36.599 --> 09:14:40.680
remaining in your face, in your neck and your jaw,

2240
09:14:41.879 --> 09:14:48.040
in your eyes, your forehead, or your scalp. So basically

2241
09:14:48.199 --> 09:14:54.040
any tension within your head area, including your mind and

2242
09:14:54.239 --> 09:15:02.440
your brain, that's going to be released through your full head,

2243
09:15:02.519 --> 09:15:09.879
in your eyes. As I count down again from twenty

2244
09:15:10.279 --> 09:16:34.040
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2245
09:16:44.040 --> 09:17:09.319
three one, Noticing as you scan your face with jaw,

2246
09:17:09.879 --> 09:17:18.680
your eyes with cheap bones, your ears, your forehead, your scalp,

2247
09:17:20.319 --> 09:17:24.599
your neck, back of your neck, front of your neck,

2248
09:17:25.559 --> 09:17:36.279
the side of your neck, and the throat. Noticing being

2249
09:17:36.319 --> 09:17:38.559
aware of the comfort.

2250
09:17:40.360 --> 09:17:41.559
Increased in.

2251
09:17:44.480 --> 09:17:50.839
Relaxation, not just in your head and neck and mind,

2252
09:17:51.879 --> 09:18:00.639
also the rest of your body. Just notice how loose

2253
09:18:02.160 --> 09:18:06.239
and calm you film, and how easily.

2254
09:18:07.959 --> 09:18:09.480
It is to just let go.

2255
09:18:12.319 --> 09:18:16.160
Completely, let go.

2256
09:18:18.599 --> 09:18:37.080
Completely, how easily. So what I'm going to do, Bow

2257
09:18:37.319 --> 09:18:40.879
is I need to focus on the top of your head.

2258
09:18:46.279 --> 09:18:52.919
How are we going to allow every last piece of

2259
09:18:53.160 --> 09:18:59.239
tension or stress, the way be lingered in or hiding

2260
09:18:59.440 --> 09:19:02.720
in your book, the mind, my.

2261
09:19:02.919 --> 09:19:05.080
Head, to just.

2262
09:19:06.839 --> 09:19:17.559
Be sucked down on the top of your head. Released. Yeah,

2263
09:19:18.639 --> 09:19:24.440
I wants suck down into the clouds man, a big

2264
09:19:24.639 --> 09:19:30.680
cloud above your head. It's like a whirlpool. This is

2265
09:19:30.839 --> 09:19:33.080
gonna suck that tension.

2266
09:19:34.239 --> 09:19:35.680
Out of the top of your head.

2267
09:19:38.360 --> 09:19:47.599
Just take her away. Good to focus. Imagine an opening

2268
09:19:47.760 --> 09:19:51.559
on the top of your head with that tension and

2269
09:19:51.879 --> 09:19:57.440
stress and any maybe issues, maybe worries of the sands

2270
09:19:57.639 --> 09:19:59.120
that are not used to you.

2271
09:19:59.319 --> 09:20:03.120
Now you can all be sucked down at the top

2272
09:20:03.120 --> 09:20:03.680
of your head.

2273
09:20:05.440 --> 09:20:11.400
I've taken away. As I count down again, I'm twenty

2274
09:20:11.800 --> 09:20:52.160
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

2275
09:20:57.519 --> 09:21:55.040
fourteen th too well eleven nine eight seven six foy.

2276
09:22:00.279 --> 09:22:05.319
Woh three.

2277
09:22:09.440 --> 09:22:15.360
To wha.

2278
09:22:25.519 --> 09:22:40.839
Pray you notice it, how you feel, how relaxed and

2279
09:22:41.199 --> 09:22:55.360
calm it physically and mentally feel right now? Help so

2280
09:22:57.720 --> 09:23:04.440
your mind feels it feels so nice to just let go,

2281
09:23:06.720 --> 09:23:16.000
to give yourself some space to breathe easily, to think calmly,

2282
09:23:21.120 --> 09:23:26.239
just to take a break from all that pointless worry.

2283
09:23:27.760 --> 09:23:32.080
Concerns about things that you don't need to think about

2284
09:23:35.279 --> 09:23:42.639
right now, because this is your time to let go.

2285
09:23:44.000 --> 09:23:53.760
This is your space to enjoy feeling deeply relaxed, peaceful

2286
09:23:53.879 --> 09:24:01.160
in your mind, relaxed in your body. That can feel

2287
09:24:01.720 --> 09:24:11.519
so good, so nice to just not have to do anything,

2288
09:24:13.879 --> 09:24:22.800
to be able to really enjoy that serenity that comes

2289
09:24:24.319 --> 09:24:30.519
of letting go completely, that peacefulness that comes.

2290
09:24:30.360 --> 09:24:38.519
With being in this.

2291
09:24:40.319 --> 09:24:50.400
Peaceful space. And you can keep this sense of calmness

2292
09:24:51.239 --> 09:25:02.360
for as long as you choose. If you choose to

2293
09:25:02.599 --> 09:25:09.839
drift off into a deep, healing, natural sleep, then you

2294
09:25:09.919 --> 09:25:21.440
can do that. It's completely up to you, and you

2295
09:25:21.559 --> 09:25:26.160
can keep this feeling of calmness physically and in your

2296
09:25:26.279 --> 09:25:34.279
mind for it's long if you choose to feel completely relaxed,

2297
09:25:40.000 --> 09:25:43.279
completely relaxed.

2298
09:25:45.919 --> 09:25:51.559
And I'd like you to make up your mind that

2299
09:25:51.680 --> 09:26:01.760
you got to relax, and I want.

2300
09:26:01.639 --> 09:26:05.080
To explore that with you. What it feels like when

2301
09:26:05.120 --> 09:26:14.400
you actually decide that you're going to relax, not forcing yourself,

2302
09:26:14.519 --> 09:26:20.680
but giving yourself that Yes, it is a command, really,

2303
09:26:20.760 --> 09:26:27.680
isn't it. When you're telling yourself relax in a gentle

2304
09:26:27.800 --> 09:26:34.839
but firm way that only you can really tell yourself

2305
09:26:35.279 --> 09:26:38.160
in that way. You can't really have someone else saying

2306
09:26:38.199 --> 09:26:43.080
to you and now it relax, relax, you know, and

2307
09:26:44.239 --> 09:26:46.519
it needs to be gentle. But you can't someone else

2308
09:26:46.559 --> 09:26:54.639
can't really have the same the same kind of influence

2309
09:26:55.800 --> 09:27:03.959
or power that you have over your own physicality, over

2310
09:27:04.160 --> 09:27:13.400
how you feel, because when you say it to yourself,

2311
09:27:14.680 --> 09:27:21.680
it means more. It's personal, and your brain and your

2312
09:27:22.080 --> 09:27:26.800
unconscious mind and your body listens to what you say.

2313
09:27:29.120 --> 09:27:32.559
So for example, we'll test it out and do a

2314
09:27:32.599 --> 09:27:36.559
little test, a few little tests along the way, and

2315
09:27:36.680 --> 09:27:41.680
you can get more of an idea of the force,

2316
09:27:42.639 --> 09:27:49.319
a positive force that you can have in creating a

2317
09:27:49.519 --> 09:27:53.480
sense of comfort and relaxation in your body and your

2318
09:27:53.559 --> 09:28:02.879
mind quite quickly just by you telling you to relax.

2319
09:28:07.519 --> 09:28:11.160
So I'm going to start by it's focus on your hands.

2320
09:28:14.800 --> 09:28:17.000
So focus on your hands and just tell your hands

2321
09:28:17.360 --> 09:28:23.319
to relax, and just say relax. As you focus on

2322
09:28:23.400 --> 09:28:30.360
your hands, you could say my hands are relaxed, or

2323
09:28:30.400 --> 09:28:34.559
I want my hands to relax. I think if you

2324
09:28:34.639 --> 09:28:41.480
actually do it directly by focusing and imagining that your

2325
09:28:41.599 --> 09:28:45.400
hands can hear what you're saying, you know, they've got

2326
09:28:45.480 --> 09:28:51.480
little ears is a little weird. So talking to your

2327
09:28:51.639 --> 09:29:08.440
hands and just say relax. Noticin how your hands start

2328
09:29:08.519 --> 09:29:23.919
to relax. Now focus on your eyes and tell your

2329
09:29:24.000 --> 09:29:27.480
eyes to relax. You just say in the same word

2330
09:29:28.319 --> 09:29:36.519
relax and find the right tone for you. You know,

2331
09:29:36.720 --> 09:29:43.639
I might say relax, but you you might say relax

2332
09:29:44.800 --> 09:29:50.120
or relax. You know, you might say it differently to yourself,

2333
09:29:51.160 --> 09:29:57.680
and that's important for you to gauge what feels right

2334
09:29:58.040 --> 09:29:58.319
for you.

2335
09:30:00.199 --> 09:30:01.239
So just tell your.

2336
09:30:01.279 --> 09:30:06.839
Eyes to relax, whilst focusing on your eyes, your eyelids,

2337
09:30:07.000 --> 09:30:12.360
the muscles around your eyes, your eyebrows, and just tell

2338
09:30:12.480 --> 09:30:47.599
your eyes directly relax. Now. Now, I just did that myself,

2339
09:30:47.959 --> 09:30:57.760
and sometimes you may feel that you need a bit

2340
09:30:57.879 --> 09:31:03.599
more time for the different parts to relax, you know,

2341
09:31:03.720 --> 09:31:08.199
because I started talking again and maybe that part hasn't

2342
09:31:08.279 --> 09:31:11.480
relaxed fully. But what happened is that it would just

2343
09:31:11.599 --> 09:31:16.279
continue to relax even though I'm talking. And that's happened

2344
09:31:16.360 --> 09:31:23.559
with my eyes. Something else I noticed is when I

2345
09:31:23.639 --> 09:31:27.879
started focusing on my eyes, that actually almost became They

2346
09:31:27.919 --> 09:31:30.680
got worse before they got better in a way. So

2347
09:31:30.919 --> 09:31:33.760
but I felt a degree of tension growing in my

2348
09:31:33.879 --> 09:31:40.160
eyes and then disappearing. So I think what that was. Really,

2349
09:31:40.239 --> 09:31:45.120
it was just me becoming more aware of the tension

2350
09:31:46.199 --> 09:31:50.480
that was already there that I wasn't I wasn't focused

2351
09:31:50.519 --> 09:31:55.040
on it before, so I wasn't really acknowledging it.

2352
09:31:55.559 --> 09:31:58.519
Or really.

2353
09:32:00.040 --> 09:32:12.599
It's just to those feelings. Yeah, my eyes is still

2354
09:32:12.720 --> 09:32:19.360
continuing to relax, as well as my hands. Actually, my

2355
09:32:19.519 --> 09:32:25.720
hands have got a certain kind of energy, like not buzzing,

2356
09:32:25.959 --> 09:32:30.800
but I can kind of feel a degree of energy

2357
09:32:30.879 --> 09:32:37.080
in my hands. Maybe that's where the tension is being released.

2358
09:32:38.959 --> 09:32:48.360
Maybe that's the cause in that The next part, I

2359
09:32:48.440 --> 09:32:50.480
think we should focus on the back of the neck.

2360
09:32:51.199 --> 09:32:56.360
That's a part is quite often, or for me, holds tension.

2361
09:32:56.400 --> 09:32:59.199
I don't know about for yourself, but I think it's

2362
09:32:59.319 --> 09:33:05.639
quite a standard place where attention is sometimes held. So,

2363
09:33:07.760 --> 09:33:10.720
and I'm doing this exactly what you're doing as you

2364
09:33:10.839 --> 09:33:14.279
do it as well, So I'm telling my body parts

2365
09:33:14.519 --> 09:33:15.559
to relax as well.

2366
09:33:16.319 --> 09:33:17.599
So if you tell your neck.

2367
09:33:17.639 --> 09:33:20.199
The back of your neck, focus on the back of

2368
09:33:20.239 --> 09:33:27.239
your neck and just say relax in your own words,

2369
09:33:27.440 --> 09:33:30.559
in your own tone, in your own voice. You can

2370
09:33:30.639 --> 09:33:32.519
say out loud, or you can just say it to

2371
09:33:32.559 --> 09:33:38.760
yourself internally. But you're focusing and you're saying it literally

2372
09:33:39.199 --> 09:33:42.519
to the back of your neck, as if the back

2373
09:33:42.559 --> 09:33:49.279
of your neck can actually hear what you're saying. So

2374
09:33:49.480 --> 09:33:52.919
do that now, just say relax to the back of

2375
09:33:52.959 --> 09:34:35.519
your neck and I'll do the same. Then what I noticed,

2376
09:34:35.599 --> 09:34:40.720
and you may have had similar thing is, even though

2377
09:34:40.800 --> 09:34:48.040
I was focusing on the back of the neck, other

2378
09:34:48.199 --> 09:34:54.639
parts started to I don't know, showed themselves to me

2379
09:34:54.959 --> 09:34:57.919
or maybe because they want to be relaxed as well.

2380
09:34:58.040 --> 09:35:01.839
But I started noticing in the feelings in my shoulders,

2381
09:35:02.400 --> 09:35:05.000
at tension in my shoulders and in my upper back.

2382
09:35:08.080 --> 09:35:14.080
Whether that was because my back of my neck was saying, well,

2383
09:35:14.080 --> 09:35:19.080
I'm pretty much okay. It's the other parts that need attention.

2384
09:35:25.480 --> 09:35:27.599
But my low of my back of my neck is

2385
09:35:27.680 --> 09:35:31.839
still relaxing. But I just became more aware of other

2386
09:35:31.959 --> 09:35:39.680
parts that needed attention. Now, this might happen and it's not.

2387
09:35:41.279 --> 09:35:43.839
It doesn't mean that it's going wrong. It just means

2388
09:35:44.680 --> 09:35:50.720
you're being notified of more places that also want to

2389
09:35:50.760 --> 09:35:57.839
feel relaxed. So I'm going to focus on my upper back.

2390
09:35:59.160 --> 09:36:02.879
So you can do this same even if you don't

2391
09:36:03.000 --> 09:36:07.839
have any feelings of tension that are obvious.

2392
09:36:07.639 --> 09:36:08.760
In your other back.

2393
09:36:10.360 --> 09:36:14.959
If you just focus on your back and the whole

2394
09:36:15.080 --> 09:36:17.680
area from the shoulder blades down.

2395
09:36:19.239 --> 09:36:21.199
To the middle of your back and your.

2396
09:36:21.239 --> 09:36:31.000
Spine, and with me, it's more the shoulder blades more. Yeah,

2397
09:36:31.120 --> 09:36:38.000
that's the parts that really sort of given me that,

2398
09:36:38.199 --> 09:36:42.639
not that it needs relaxing. The sounds gonna ask that

2399
09:36:42.800 --> 09:36:46.120
hard to relax, and you can do the same. Now,

2400
09:36:57.319 --> 09:37:13.279
relax your upper back. There's something strange happened there, And

2401
09:37:13.440 --> 09:37:15.839
this often happens.

2402
09:37:15.919 --> 09:37:16.839
I've been doing this for.

2403
09:37:19.720 --> 09:37:26.480
Sixteen years or something, and often I'm I'm surprised, but

2404
09:37:27.160 --> 09:37:33.599
amazed really that there can be a feeling. So when

2405
09:37:33.639 --> 09:37:36.919
I was focusing on the back of my neck, my

2406
09:37:37.040 --> 09:37:41.800
upper back was starting to feel quite stressed and in

2407
09:37:42.040 --> 09:37:47.519
need of attention. As soon as I started talking to

2408
09:37:47.680 --> 09:37:52.360
you about my upper back and talking about, you know,

2409
09:37:52.879 --> 09:37:57.720
getting ready to ask the upper back to relax, my

2410
09:37:58.080 --> 09:38:03.680
back already started to relax. It's almost as if it

2411
09:38:03.839 --> 09:38:14.080
doesn't need to hear the words, just needs intention, just

2412
09:38:14.279 --> 09:38:26.720
needs to be noticed. That is something that often happens

2413
09:38:27.160 --> 09:38:34.360
in this type of situation is when you start to

2414
09:38:34.519 --> 09:38:39.559
relax a couple of parts of your body, as we've

2415
09:38:39.639 --> 09:38:44.559
done with our hands, our eyes, and eyelids.

2416
09:38:45.720 --> 09:38:52.720
And now back of the neck, top of the back,

2417
09:38:54.680 --> 09:38:55.199
up a back.

2418
09:38:56.519 --> 09:39:00.480
The rest of the body seems to just take notice

2419
09:39:03.239 --> 09:39:09.480
and decide in its own way to start relaxing.

2420
09:39:11.319 --> 09:39:12.400
Other parts of your.

2421
09:39:12.319 --> 09:39:22.720
Body start to just become looser. I suppose it's kind

2422
09:39:22.760 --> 09:39:26.319
of like a bit of an avalanche, you know, the

2423
09:39:26.400 --> 09:39:30.000
little ball starts rolling before you know it. The whole

2424
09:39:30.120 --> 09:39:42.360
of your body is completely relaxed and can't And if

2425
09:39:42.400 --> 09:39:50.239
you focus on your face, you focus on your eyes,

2426
09:39:52.639 --> 09:39:58.959
your eyelids, your eyebrows, and the muscles around your eyes,

2427
09:40:03.919 --> 09:40:08.639
maybe you start to notice that your forehead is more

2428
09:40:08.720 --> 09:40:13.800
relaxed than it was. Maybe your face is more relaxed.

2429
09:40:16.480 --> 09:40:20.239
I would say my entire face is a lot more

2430
09:40:20.319 --> 09:40:33.959
relaxed than it was. So we're going to focus now

2431
09:40:34.199 --> 09:40:41.440
on your shoulders again, just like before. Just tell your

2432
09:40:41.519 --> 09:40:45.360
shoulders and you can do them individually. You can do

2433
09:40:45.519 --> 09:40:49.559
the right shoulder and left shoulder. I just didn't do

2434
09:40:49.720 --> 09:40:54.480
both at the same time. And just tell your shoulders

2435
09:40:54.720 --> 09:40:58.639
as you focus on them in your mind, focus on

2436
09:40:58.800 --> 09:41:03.760
them and they feel maybe you can see them in

2437
09:41:03.879 --> 09:41:09.919
your mind's eye. Just tell your shoulders.

2438
09:41:13.199 --> 09:41:14.319
To relax.

2439
09:41:51.480 --> 09:41:52.919
As nice as they relax.

2440
09:41:59.720 --> 09:41:59.959
Hmm.

2441
09:42:03.360 --> 09:42:11.680
But don't even notice. Especially with my back, is the

2442
09:42:11.879 --> 09:42:17.720
connection between the different parts the back, with shoulders, the

2443
09:42:17.919 --> 09:42:28.000
neck being all connected and being such a large part

2444
09:42:28.080 --> 09:42:33.599
of your body, it's so it's hard to separate them

2445
09:42:33.879 --> 09:42:42.160
from each other. My lower back is starting to relax

2446
09:42:42.239 --> 09:42:53.120
on its own. Maybe I'm going too slow and that

2447
09:42:53.239 --> 09:42:57.639
could be an issue because we all go at different speeds.

2448
09:42:59.800 --> 09:43:03.959
And the idea of the beginning of this recording was

2449
09:43:04.040 --> 09:43:06.559
for you to be able to just say to yourself,

2450
09:43:10.120 --> 09:43:22.879
relax without focusing on any particular part of your body.

2451
09:43:25.120 --> 09:43:31.480
Because when you know that, telling your hands to relax

2452
09:43:35.279 --> 09:43:43.120
and your hand relax, you tell your eyelids and your

2453
09:43:43.239 --> 09:43:50.400
eyes and muscles around your eyes and your eyebrows to

2454
09:43:50.559 --> 09:44:03.440
relax and they relax. You tell the back of your

2455
09:44:03.599 --> 09:44:29.959
neck relax and relaxes. You tell your upper back to

2456
09:44:30.120 --> 09:44:53.360
relax and relaxes. You tell your shoulders to relax.

2457
09:44:59.519 --> 09:45:02.319
Mm hmm, you didn't see