Aug. 14, 2025

(music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025

(music) (10 hours) Hypnosis for IBS & Digestive Disorders Relief | Jason Newland | 14th August 2025
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In this deeply soothing hypnosis session, Jason Newland gently guides you into a state of calm and relaxation to help ease the symptoms of IBS (Irritable Bowel Syndrome) and other digestive disorders. Using progressive relaxation, healing visualizations, and powerful subconscious suggestions, this recording supports both the mind–gut connection and the nervous system.

You’ll be guided to release tension, calm bloating, reduce spasms, and restore natural balance within your digestive system. With nurturing affirmations and imagery designed to soothe the gut, this session helps to reduce the stress and anxiety that often worsen IBS symptoms.

Whether you choose to listen during the day for symptom relief, or at night as a pathway into deep, healing sleep, this hypnosis recording offers comfort, calm, and a gentle reminder that your body knows how to heal. Use this session regularly to support ongoing digestive health, ease discomfort, and experience the relief of a calmer, more balanced gut.

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

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

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Newland and this is a hypnosis session for IBS and

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digestive disorder relief. Please only listen when you can safely

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close your eyes. And this is not a replacement for

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professional medical intervention or advice, so please only listen to

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this when you have permission from your doctor. So just

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heard a really weird sound outside. I don't know what

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that was. So hello and welcome, and it's going to

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be a gentle session, and this is your time now

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to just simply let go, to relax and to allow

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your body and mind to settle into a state of calmness,

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because there's not really anything that you need to do.

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It's not where you need to be except here listening

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to my voice and allowing yourself to feel supported. And

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if you live with IBS, irritable bowel syndrome, or digestive

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discomfort of some kind, you already know how much stress

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and tension can influence the body. I personally am coming

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from a background of having dealt with decades of stress

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due to mental health issues such as bipolar anxiety and EUPD,

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so I am very aware of how stress can really

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physically affect us at times, which is kind of why

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I make the recordings I do and why I've been

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doing this for over nineteen years, because by reducing the

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levels of stress in your body and in your mind,

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by increasing relaxation, you can change how you feel in

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a way that often feels almost magical. And this session

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is designed to help soothe your gut, to calm your mind,

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and to bring you comfort not just to your body,

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but also specifically to your whole digestive system. And it's

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one of those kind of circle situations where the more

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your digestive system relaxes, the more the rest of your

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body relaxes, the more your mind slows down, which then

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causes your body to relax even further, causing your digestive

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system to feel even more comfortable. And whether you use

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this during the day to ease stress and to increase

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physical comfort, or at night to drift peacefully into sleep,

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knowing that your stomach can feel so relaxed as well

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as the rest of your body as you drift away

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into complete comfort, and this time belongs to you, so

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when you're ready, you can allow yourself to settle, if

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you haven't already done so, perhaps lying down or sitting

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comfortably in a chair that supports your body, and gently

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close your eyes, remembering that you don't have to do

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anything just because I say maybe close your eyes. You

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don't have to close your eyes. You can keep them open.

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You can stare at the ceiling if you like. It's

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up to you. If you feel the need to move

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your body, move your body, it's fine, because this is

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your time. There aren't really any rules. It's all about

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you allowing yourself, giving yourself permission to let go and

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to maybe wrap your mind around the idea that actually

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listening to my voice can cause you to feel more relaxed,

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which in turn calms your mind, slows down the thoughts

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in your mind, and relaxing your digestive system as well

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as all the muscles in your body. Now again, you

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don't have to do any of this. I'm going to

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ask you to take a slow, deep preffing, but if

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you want, you can just notice how you're breathing is naturally.

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But if you'd like to follow along you can. If

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you just want to listen to what I'm saying, you

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may notice that you start to drift. You may not notice,

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do you start to drift. But what will happen is

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you'll still be hearing my words. You'll still be hearing

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my voice even if you're not concentrating on what I'm saying,

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and those positive suggestions can sink into your unconscious mind,

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giving you a chance to make those changes which you

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need for yourself, make those changes that you want to

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make yourself because you choose to and it's the right

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thing for you to do for your health and well being.

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It's almost as if you just decided to let go

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of that physical discomfort that you've had in your stomach area,

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decided to let go of the stress and to embrace

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your natural ability to relax deeply, to welcome with open arms,

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deep relaxing comfort. Almost as if while I'm talking to you,

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heathing energy is just entering through the top of your head,

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filling your entire body up with that heating, relaxing energy.

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Maybe it has a color, maybe it has a sound. Now,

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if you like, you can take a slow, deep breath in,

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and as you breathe out, just let your body soften

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a little bit more relaxing and breathething in calmness and

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breathing out any tension and with every breath, imagine a

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gentle wave of relaxation washing through you, like warm water

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or soft breeze flowing down from the top of your

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head into your face and jaw. Let your jaw loosen now,

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releasing any clenching or tightness, and allow your tongue to

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rest comfortably in your mouth. As you breathe, feel the

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relaxation spreading to your shoulders, down your arms, all the

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way down to your hands and fingers, relaxing every muscle

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hevery fiber gently unwinding. Now bring your awareness to your

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chest and belly, and with each breath, I imagine a soft,

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heeling light filling this area now as your abdomen loosens

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and softens releases tension, like an knot gently untying itself,

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slowly relaxing. Maybe you can imagine that image in your

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mind of a knot insty your stomach area literally untying

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itself gently, maybe slowly, in its own time, knowing that

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once that not is untied, you can enjoy the relief

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that you feel in your body so much more calmness

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as you allow this soothing sensation to move lower into

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your hips, thighs, and knees down to your calfs, ankles,

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and feet, relaxing so deeply, from the crown of your

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head to the tips of your toes, your whole body

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is beginning to feel safe, calm, and deeply relaxed. Now

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in your mind, imagine standing at the top of a

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gentle path, and this path is safe, it's peaceful, and

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it leads to a place of deep comfort. And with

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each step you take, you move further into relaxation, more

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comfortable and calmer. And our accounts slowly from ten down

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to one. And with each number, feel yourself becoming calmer

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with each number, feel yourself becoming more peaceful with each number,

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feel yourself becoming more at ease. Ten taking that first step,

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Nine deeper down, eight with every breath to drift in.

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Seven relaxed and safe. Six calm and comfortable. M five

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halfway down now four d pa still, three peaceful, flirting,

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two almost there. One arriving now at the place of

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deep pressed. And you may picture this place however you like,

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maybe a beach, a meadow, a quiet forest, or simply

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a soft glow of light surrounding you.

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And now.

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I'd like you to focus gently on your stomach and

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digestive system. Now, imagine a warm golden light resting here,

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gentle soothing, bringing comfort to every part of your cut.

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This golden light begins to flow very slowly, like warm sunshine,

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soaking into the muscles of your stomach and your intestines,

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as every tiny muscle fiber begins to loosen, release intension

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and allowing the natural rhythm of your body to find

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balance again. And imagine your digestion like a calm flowing river.

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And sometimes that river has felt blocked or turbulent, but

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now the water is smooth, steady, and clear, and every

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breath you take brings more balance with each exhale, allowing

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any discomfort or pressure to dissolve, like mist evaporating in

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the morning sun. And you may even imagine that your

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vagus nerve that connection between your brain and your gut

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bathed in this golden light, carrying calm messages of safety, comfort,

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and peace. Because your gut listens, it understands, it relaxes,

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and from now on, your body remembers how to feel

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at ease, and your gut knows how to die jest calmly, movely,

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and naturally bloating eases and spasms soften, and any tightness

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or discomfort is gently released, and you may find the

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after meals you feel calmer, more comfortable, able to trust

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your body, and your unconscious mind is learning now the

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stress no longer needs to live in your stomach, because

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your gut responds with peace, calm, and relaxation. And you

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are discovering that every time you listen to this recording,

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your body learns more deeply how to relax and how

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to find comfort and how to restore balance. Now, silently

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within yourself, you may wish to repeat these gentle truths.

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My body is safe, My body is safe. My digestion

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is calm and balanced. My digestion is calm and balanced.

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I release tension and welcome comfort. I release tension and

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welcome comfort. My gut responds to peace and ease. My

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gut responds to peace and ease. I trust my body

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to find its natural rhythm. I trust my body to

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find its natural rhythm. And each time you heat these words,

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they become more true for you. Now, imagine in a

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moment in your future, perhaps seat in the mill or

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resting afterwards, and in this moment, notice how calm and

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settled your stomach feels your body digests smoothly, effortlessly, and

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you feel light free and at ease, and you see

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yourself smiling gently, knowing that your gut is learning, heeling

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and finding balance every day. And now, in a moment,

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I'll bring this session to a gentle close, and if

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you're listening in the daytime, you can begin to bring

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awareness back to your body, wiggling your fingers and toes,

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stretching lightly, and opening your eyes whenever you feel ready,

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carrying this sense of calm with you, or if you're

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listening at bedtime, there's no need to wake up. You

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can just simply drift even deeper into rest, allowing your

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body to continue healing as you sleep, waking only in

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the morning refreshed, lighter, and more at peace. For now,

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simply rest in this comfort, safe calm, healing, safe calm, heed,

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and thank you for listening. Remember to be kind to yourself,

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because you deserve to be happy. Be gentle with yourself.

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You deserve to feel safe. Lots of love. Bye. Relax

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in a more deep and meaningful way, maybe in a

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way that can not just allow you to feel calmer

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now and throughout the time we spend together here, not

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just relaxed at the end of the recording when it's finished,

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and you can enjoy that sense of comfort and peace.

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But also I think it would be nice to have

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those feelings of relaxation continue for longer after the recording

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has ended, so that you can still benefit from listening

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to my voice, maybe in a few hours time, perhaps tomorrow,

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and then by listening regularly, especially if you find like

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some people do and myself as well. I sometimes I

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find one particular recording that really resonates with me, and

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I just listen to an over over again every morning,

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

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

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

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and I managed to find it again and it still

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has the same effect on me. And part of it

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

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

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morning and in the evening. And I knew before even

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

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the play button. This is in the days of CD

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players press the play button. In fact, it might have

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even been a tape tape recorder. I'd lie down on

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the bed and then even without necessarily listening to her

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words because I had them memorized. Really, it was as

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if my body knew exactly what to do, and the

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muscles just almost went into automatic relaxation, and I remember

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my mind would slow down.

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Now.

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Now, I was listening to this recording in the early

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days of learning hypnosis, and long before I ever made

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

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doing that till two thousand and six. But I knew,

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I knew how helpful I found being able to just

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let go, to have that trust in the person that

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I'm listening to, knowing that it's going to be just

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as relaxing, if not more so. Each time you hear

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my voice, you may feel the same. Some people have

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been listening to me for over a decade. Maybe not solidly,

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obviously not twenty four hours a day, but maybe people

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come back. Some people may be listen every day. That's

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something that.

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I do.

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Which you may not realize by listening, is when I

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record these recordings. Now, for example, I also am affected

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by the words that I say. So if I set

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you focus on your feet. Notice your feet relaxing. I

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will be focusing on my feet. I will be noticing

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

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and maybe notice the difference between each hand, perhaps notice

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

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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00:49:29.880 --> 00:49:44.239
aware of your hands, I'm also aware of how relaxed

232
00:49:44.559 --> 00:49:50.519
my hands are feeling.

233
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Now.

234
00:50:06.960 --> 00:50:12.760
And when it comes to potentially drifting off to sleep,

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

236
00:50:26.639 --> 00:50:40.840
drowsy when I make these recordings. I also notice my

237
00:50:41.159 --> 00:50:57.400
mind drifting. In fact, at times I've actually fallen asleep

238
00:51:03.039 --> 00:51:17.199
without even noticing, and then I carry on talking. And

239
00:51:17.280 --> 00:51:22.760
it's only when I listen back to do the editing

240
00:51:26.519 --> 00:51:32.639
I hear snoring and I think I don't remember snoring.

241
00:51:35.920 --> 00:51:42.719
I remember talking. It's snoring was a pick turned up.

242
00:51:46.760 --> 00:51:54.400
That's why I sound like when I snore, I get

243
00:51:54.480 --> 00:52:08.400
really into the whole experience. I don't know how you feel.

244
00:52:14.679 --> 00:52:21.239
How relaxed do you feel in your feet, how relaxed

245
00:52:25.079 --> 00:52:46.119
you feel in your hands. I have noticed more and

246
00:52:46.360 --> 00:53:05.199
more that the more relaxed, deeper level of comfort you feel,

247
00:53:08.920 --> 00:53:25.039
the easier your breathing becomes. It's almost like that additional

248
00:53:28.239 --> 00:53:49.159
muscle relaxation. So this allows you to breathe easier without

249
00:53:50.679 --> 00:54:11.320
necessarily focusing on your breath, however, being able to notice

250
00:54:22.039 --> 00:54:51.679
the ease in which you breathe so naturally. You breathe

251
00:54:52.320 --> 00:55:35.960
so very easily and smoothly. Whenever I imagine my breathing improving,

252
00:55:41.719 --> 00:55:55.000
when I've got my eyes closed, I tend to visualize

253
00:55:57.159 --> 00:56:11.519
a beautiful field with trees and flowers producing all that

254
00:56:13.599 --> 00:56:46.360
life giving oxygen. And it feels nice to, if nothing else,

255
00:56:49.599 --> 00:57:23.679
just taking some time away from everything, enjoying that feeling

256
00:57:24.079 --> 00:58:14.559
of peace, serenity with a joyful heart. Time seems to

257
00:58:14.880 --> 00:58:49.960
just drip by, so very slowly, relaxed, so deeply peaceful,

258
00:58:59.760 --> 00:59:42.679
completely unattached to any thoughts whatsoever in this moment, completely free,

259
01:00:09.159 --> 01:01:00.519
noticing that your mind has slowed down. Slowed down because

260
01:01:00.719 --> 01:01:29.239
nothing really requires your attention, You can enjoy the physical

261
01:01:29.639 --> 01:01:41.239
sensations of allowing the stress to drip out of your body,

262
01:01:47.760 --> 01:02:10.719
to appear out of every part of your body and

263
01:02:11.119 --> 01:02:50.559
being released from your brain, your mind slowly but surely.

264
01:02:57.440 --> 01:03:34.800
The muscles in your legs relax res res so very deeply,

265
01:03:44.679 --> 01:04:15.639
relax so deeply. And the feelings, the pleasant feelings in

266
01:04:15.760 --> 01:04:40.280
your arms and shoulders, deepening each part of your body

267
01:04:43.599 --> 01:05:21.960
further and deeper and deeper, Madicine, the feelings in the

268
01:05:22.079 --> 01:06:22.000
back of your neck, the feelings in your wrists, muscles,

269
01:06:24.079 --> 01:07:01.159
in front of your body, I will say, feeling peaceful, deep,

270
01:07:18.360 --> 01:07:28.639
There's a sense of pace spreads through your very cool.

271
01:08:00.199 --> 01:08:26.479
When you focus on your mind, her mind becomes be

272
01:08:27.279 --> 01:10:03.760
and slower, even deeper. Relax so very slow, stomach peace

273
01:10:03.960 --> 01:10:46.399
full in your stomach. He'll back. Notice, Notice how relaxed

274
01:10:50.840 --> 01:11:28.840
you now feel in the hole of your back. You

275
01:11:29.239 --> 01:11:38.279
spy from your brain all the way down the middle

276
01:11:38.319 --> 01:11:50.119
of your back, sending and receiving millions of messages every day,

277
01:12:01.199 --> 01:13:20.840
deep comfort, increasing deeply relaxed you mes reles spreading those

278
01:13:21.119 --> 01:13:30.279
signals down your spine or cord into air, every part

279
01:13:30.680 --> 01:14:16.920
of your body, your shins and your calf muscles, your elbows,

280
01:14:33.399 --> 01:14:50.800
Feelings of peace and tranquility spreading through your body, tips

281
01:14:50.840 --> 01:15:06.760
of your toes to your eyes, your fingers all the

282
01:15:06.840 --> 01:15:52.520
way you know about I'm letting her, reating her pace

283
01:16:08.319 --> 01:16:33.960
drift in mind, just wander in a way happy to

284
01:16:34.279 --> 01:17:38.920
let go, Let go completely, let go, said tranquil, whole

285
01:17:39.119 --> 01:20:06.600
body enjoying a sense listener, Hey more, Hey, the space,

286
01:20:09.000 --> 01:20:10.680
this space.

287
01:20:13.319 --> 01:20:14.359
Of peace.

288
01:20:17.640 --> 01:20:46.359
And safety, so fairy, fairy.

289
01:20:49.960 --> 01:21:23.439
Relaxed us.

290
01:21:52.920 --> 01:21:53.479
Leading to.

291
01:22:20.600 --> 01:22:45.279
Letting go. Maybe we can just focus on the different

292
01:22:45.680 --> 01:23:20.479
parts of your body, just to notice you forehead and

293
01:23:20.720 --> 01:24:22.359
your eyes chu so loose, noticing in the sense of

294
01:24:25.319 --> 01:25:56.880
complete freedom, absolute freedom, dress day dress day, He's fawn energy,

295
01:26:29.800 --> 01:27:41.520
pace to breeze, so much ease, yeah, lose. You may

296
01:27:41.880 --> 01:28:31.119
have or may not have noticed your mind drifted, peaceful,

297
01:28:45.199 --> 01:29:06.439
move any even more deeply in the direction of blissful pace,

298
01:29:10.640 --> 01:31:14.439
blisshul pace, arrest tie to pace, so calm, let him go,

299
01:31:39.359 --> 01:31:41.840
peace with mind.

300
01:31:51.199 --> 01:32:25.680
Rex body so relaxed, so relaxed.

301
01:32:50.199 --> 01:33:31.880
A body feels almost invisible, so very relaxed, paceful, so paceful,

302
01:33:47.680 --> 01:34:33.479
rel like God som and you could start to notice

303
01:34:33.880 --> 01:34:42.880
that you are feeling more relaxed, even though I've not

304
01:34:44.640 --> 01:34:55.319
purposely focused your mind upon that sense of physical comfort

305
01:34:56.079 --> 01:35:03.279
that is growing within you throughout your body and your mind.

306
01:35:05.399 --> 01:35:13.800
Starts to slow down, and that could be almost in

307
01:35:14.720 --> 01:35:23.319
recognition of I guess my speech not being particularly fast,

308
01:35:29.880 --> 01:35:40.239
and things just generally feel calmer. Just by listening to

309
01:35:40.399 --> 01:35:48.960
my voice, you give yourself an opportunity to take a

310
01:35:49.119 --> 01:35:55.880
break from the day, take a break from your life,

311
01:35:57.079 --> 01:36:05.960
as it is, to give yourself a rest, giving yourself

312
01:36:06.119 --> 01:36:13.359
permission to take some time off and to allow your

313
01:36:13.439 --> 01:36:19.359
body to relax and allow your mind to slow down,

314
01:36:23.439 --> 01:36:31.359
which in turn releases the tension any stresses that you

315
01:36:31.560 --> 01:36:41.479
had in your body. It's almost as if the parts

316
01:36:41.520 --> 01:36:46.640
of your body just open up, allowing the negativity out

317
01:36:53.520 --> 01:36:59.520
and at the same time replacing that negativity with positive

318
01:37:00.720 --> 01:37:08.880
healing energy, which then fills your body up and your

319
01:37:09.039 --> 01:37:25.880
mind to also starts to appreciate those feelings of increasing confidence,

320
01:37:29.760 --> 01:37:46.359
an almost uplifting feeling, positive healing, an energy that spreads

321
01:37:46.800 --> 01:37:57.640
through your body like a wave of comfort. And all

322
01:37:57.720 --> 01:38:09.760
this comes from just allowing yourself a few minutes, maybe

323
01:38:09.880 --> 01:38:12.479
half an hour, however long you want it to be,

324
01:38:14.000 --> 01:38:25.920
to just rest and allow your mind and your body

325
01:38:28.159 --> 01:38:44.920
to almost reset itself to the settings of comfort and relaxation, calmness,

326
01:38:49.199 --> 01:38:58.560
which allows more room for feelings of pleasure, and happiness

327
01:39:02.600 --> 01:39:11.399
to move around your body and into your mind, almost

328
01:39:12.239 --> 01:39:16.800
as if your mind and your body are sinking together,

329
01:39:21.079 --> 01:39:30.760
almost mirroring each other, with that growing positivity and calmness,

330
01:39:35.840 --> 01:39:43.279
And it feels nice, really does feel nice to know

331
01:39:43.560 --> 01:39:52.439
that you are the one that has allowed yourself to

332
01:39:52.720 --> 01:40:01.359
feel more comfort than to ex experience.

333
01:40:03.520 --> 01:40:04.640
More of this.

334
01:40:06.439 --> 01:40:21.600
Deep relaxation spreading throughout your body. And as I focus

335
01:40:23.159 --> 01:40:28.920
on each part of your body, you can notice that

336
01:40:29.119 --> 01:40:43.640
that part becomes even more relaxed just by focusing on it.

337
01:40:46.199 --> 01:40:55.840
It becomes even more calm and comfortable just by focusing.

338
01:41:00.039 --> 01:41:05.640
And as I move down your body, starting at your head,

339
01:41:08.359 --> 01:41:13.640
the parts that you have already focused on will continue

340
01:41:15.039 --> 01:41:22.119
to relax deeply, and those parts that have not yet

341
01:41:22.319 --> 01:41:35.199
focused on or just automatically release any remain intention in

342
01:41:35.359 --> 01:41:49.600
anticipation of even more comfort about to come. Now. I'm

343
01:41:49.640 --> 01:41:56.079
going to start by focusing on your forehead. Just being

344
01:41:56.239 --> 01:42:04.319
aware of the feelings of your forehead and then your

345
01:42:04.359 --> 01:42:12.000
background sounds like mister Herbert Opigeon, can just allow you

346
01:42:12.199 --> 01:42:19.680
to feel even more relaxed. Just means you're in the moment.

347
01:42:22.800 --> 01:42:28.159
This isn't this isn't a sterile environment. This is the world.

348
01:42:31.600 --> 01:42:37.640
I live in the countryside, so there's lots of nature

349
01:42:38.199 --> 01:42:48.680
sounds around. So as you focus on your forehead, just

350
01:42:48.960 --> 01:42:56.720
notice how it becomes even more relaxed as you focus

351
01:42:59.039 --> 01:43:03.520
only on my voice and that part of your body.

352
01:43:08.720 --> 01:43:17.000
Moving down to your eyes, focusing on your eyes, noticing

353
01:43:19.439 --> 01:43:29.159
how your eyelids feel so heavy yet so light at

354
01:43:29.199 --> 01:43:35.640
the same time, and all the muscles around your eyes

355
01:43:35.920 --> 01:43:50.319
relaxing completely. Moving your focus down to your mouth, your lips,

356
01:43:50.800 --> 01:43:57.720
your tongue, your teeth, your gums, the whole of your

357
01:43:57.840 --> 01:44:13.239
mouth relaxing, calm and lease. As you focus now on

358
01:44:13.439 --> 01:44:20.359
your jaw, not just the parts of your jaw need

359
01:44:20.479 --> 01:44:24.840
your mouth, and your chin, but all the way up

360
01:44:25.600 --> 01:44:31.600
the size of your face to your ears, the hole

361
01:44:32.319 --> 01:44:42.760
of your jaw, feeding more, relaxed.

362
01:44:46.039 --> 01:44:46.920
And calm.

363
01:44:55.119 --> 01:45:04.159
Focusing on your neck, the front of your neck and

364
01:45:04.319 --> 01:45:17.319
your throat relaxing and loose and calm. The sides of

365
01:45:17.439 --> 01:45:22.680
your neck, the right and left side of your neck,

366
01:45:25.640 --> 01:45:41.479
relaxed and lace and calm. And now the back of

367
01:45:41.600 --> 01:45:54.399
your neck. Focusing on the back of your neck, letting

368
01:45:54.640 --> 01:45:59.279
go of any tension that may have been there before,

369
01:46:01.119 --> 01:46:15.279
and enjoying that sense of increasing comfort and release. Then

370
01:46:15.359 --> 01:46:25.800
you can experience in the back of your neck, moving

371
01:46:26.039 --> 01:46:32.640
down your back and moving either side of your spine

372
01:46:33.920 --> 01:46:38.640
right from the top of your back all the way

373
01:46:38.880 --> 01:46:51.520
down to the bottom of your back down to your

374
01:46:51.640 --> 01:47:02.159
lower back. Did you move up and down your spine,

375
01:47:04.319 --> 01:47:08.720
you can feel the muscles either side of your spine

376
01:47:10.960 --> 01:47:25.520
relaxing even more. And as those muscles relax, that sense

377
01:47:25.640 --> 01:47:36.079
of comfort starts to spread outwards from your spine into

378
01:47:36.319 --> 01:47:42.920
both sides of your back, the top of your back,

379
01:47:43.800 --> 01:47:50.039
the middle en your lower back. And as you scan

380
01:47:51.720 --> 01:47:59.520
gently and slowly up and down your back, there's the

381
01:47:59.640 --> 01:48:05.560
muscles in the top of your back relax and become looser.

382
01:48:09.920 --> 01:48:15.920
The muscles in the middle of your back also seem

383
01:48:16.039 --> 01:48:25.520
to just almost divide from each other, separating and almost melting,

384
01:48:31.319 --> 01:48:37.279
And in your lower back there seems to be an

385
01:48:37.359 --> 01:48:51.520
extra special feeling of comfort. The spreads into your hips,

386
01:48:53.840 --> 01:49:01.640
sit down your lower back, into your hips, into the

387
01:49:01.880 --> 01:49:10.600
area where your cosix are, and into your buttocks, and

388
01:49:10.720 --> 01:49:20.119
always muscles that spread bring your lower back into your

389
01:49:20.239 --> 01:49:33.439
hip area, start to melt, start to really let go,

390
01:49:40.159 --> 01:49:46.920
and even nowhere about to focus on your shoulders, your

391
01:49:47.119 --> 01:49:57.760
back and your spine will continue to let go, continue

392
01:49:58.600 --> 01:50:13.479
to relax so calmly, and then you focus on your shoulders.

393
01:50:15.279 --> 01:50:31.359
You may notice they're already feeding, really loose, they're already

394
01:50:34.399 --> 01:50:57.560
feeding calm. The feeling those muscles then move from your

395
01:50:57.720 --> 01:51:17.119
neck into your shoulders. Feels so soft and gentle, so

396
01:51:17.600 --> 01:51:46.520
smooth and calm, and the feeling in your shoulders sceins

397
01:51:46.840 --> 01:51:54.479
to spread deep into your shoulders, a sense of relaxation,

398
01:51:55.720 --> 01:52:06.039
not just traveling deep play into your muscles, but also

399
01:52:06.439 --> 01:52:19.319
relaxing the bones and moving all the way to underneath

400
01:52:19.359 --> 01:52:27.840
your arms, relaxing a whole area between the tops of

401
01:52:27.960 --> 01:52:42.439
your shoulders and underneath your arms healing. You feel so

402
01:52:44.399 --> 01:52:55.880
relaxed and comfortable in your shoulders, which sense that.

403
01:52:58.119 --> 01:53:00.119
Deep healing.

404
01:53:03.159 --> 01:53:20.640
Message into your arms. You may feel almost as if

405
01:53:20.720 --> 01:53:27.239
your arms are not even that, because they're so relaxed,

406
01:53:30.439 --> 01:54:17.560
so deeply relaxed, so calm, so loose. The feelings spreading

407
01:54:20.359 --> 01:54:34.079
all the way down your arms, two elbows, including your

408
01:54:34.199 --> 01:55:00.039
elbows circumfort spreads your way into wrists, your foura, a

409
01:55:00.199 --> 01:55:24.560
man's synder, wrists so heavy hat the same time, sunlight

410
01:55:27.760 --> 01:55:58.079
and gentle frey sin now on.

411
01:56:00.800 --> 01:56:30.760
Your hands, your hands, so.

412
01:56:32.159 --> 01:57:12.119
Peaceful in your hands with a sense of real It

413
01:57:12.359 --> 01:57:26.720
just seems to feel si familion when your hands relax

414
01:57:28.039 --> 01:59:04.399
deeply else your things, it's rich, you think it tips

415
01:59:33.000 --> 02:00:03.640
making your attention left front, your body so comfortable. Then

416
02:00:03.840 --> 02:01:47.680
you focus les love my souls in your fins and

417
02:01:48.000 --> 02:04:29.159
names so relaxed, calf muscles just shades a Claudieu and

418
02:04:29.439 --> 02:04:50.680
the faathing in your feets. Sir, peaceful, circolm, sad, peaceful,

419
02:04:57.840 --> 02:05:53.439
circom so peace fall cycom so peace, f re scener.

420
02:05:58.159 --> 02:05:59.920
Peace fall.

421
02:06:03.920 --> 02:06:17.840
Calm, a lout of that deep relaxation, to spread your

422
02:06:18.359 --> 02:06:50.319
chest in your stoma, lets you go everything. So I'm

423
02:06:50.319 --> 02:06:56.479
gonna start counting down now, from twenty down to one.

424
02:07:02.439 --> 02:07:05.640
You can imagine in a way it's like just walking

425
02:07:05.760 --> 02:07:11.600
down some steps and each step or twenty steps, and

426
02:07:11.720 --> 02:07:22.079
each step represents a level of comfort. Each step represents

427
02:07:24.680 --> 02:07:37.159
a deepening of that comfort, and the furvies you walk

428
02:07:37.239 --> 02:07:49.720
down those steps deeper and more relaxed you feel. So

429
02:07:50.399 --> 02:12:23.600
starting with number twenty, twenty, nineteen, eighteen, seventeen, sixteenhhhhhhhh three four.

430
02:13:23.279 --> 02:21:05.079
Four too well, nohhhh.

431
02:18:48.920 --> 02:19:49.559
Eight siven.

432
02:20:09.200 --> 02:21:55.639
Must six.

433
02:22:41.760 --> 02:23:45.639
Five US.

434
02:24:01.079 --> 02:26:01.159
Four the.

435
02:26:30.600 --> 02:26:32.600
Us.

436
02:28:29.559 --> 02:28:46.600
Now as you focus on your eyes, we're gonna count

437
02:28:46.719 --> 02:28:58.479
down from tenning down to one, focusing just on your eyes,

438
02:29:02.280 --> 02:29:10.799
your eyelids, the muscles around your eyes, your eye walls themselves,

439
02:29:12.319 --> 02:29:29.319
our whole area that makes up your eye. And as

440
02:29:29.440 --> 02:29:38.280
we count down ten down to one, whilst focusing on

441
02:29:38.399 --> 02:29:54.399
your eyes, you become twice is relaxed with each number

442
02:29:55.399 --> 02:30:06.959
counting down that you may find the all you want

443
02:30:07.079 --> 02:30:15.920
to do is just drift off to sleep. And if

444
02:30:16.120 --> 02:30:29.559
that's what you want, then just allow yourself to do that. Now,

445
02:30:32.559 --> 02:30:38.920
focusing on your eyes, I'm going to begin counting down

446
02:30:40.440 --> 02:31:57.000
from ten down to one right now, ten nine eight

447
02:32:50.360 --> 02:34:54.559
seven I.

448
02:35:03.120 --> 02:36:05.920
Us four.

449
02:37:19.200 --> 02:40:14.600
Three, So counting down from ten to one ten nine

450
02:40:16.319 --> 02:40:44.000
eight seven six five four three two one. And maybe

451
02:40:44.159 --> 02:40:47.079
that was a bit too quick in order to relax.

452
02:40:48.319 --> 02:40:52.559
Maybe it's a bit too fast for you to notice

453
02:40:52.799 --> 02:41:00.879
the calming of your body, maybe even a little bit

454
02:41:00.920 --> 02:41:05.040
of pressure there, like you're counting down from ten to one.

455
02:41:05.120 --> 02:41:08.520
Would you expect me to do? Man, expect me to

456
02:41:08.520 --> 02:41:12.559
just STI go with floppy just because you're counting down.

457
02:41:18.120 --> 02:41:21.440
We could try it again, but this time I'll go

458
02:41:21.479 --> 02:41:28.520
a bit slower this time, and you focus on the

459
02:41:28.680 --> 02:41:32.799
whole of your body before we focus on your legs.

460
02:41:35.239 --> 02:41:44.399
Just notice how your body does start to feel more

461
02:41:44.879 --> 02:42:25.120
relaxed with every number that I count down ten nine eight, seven, six,

462
02:42:33.559 --> 02:43:42.520
five four three two one, And just notice how how

463
02:43:42.559 --> 02:43:52.680
you feel generally, how your body feels. It's not necessarily

464
02:43:52.760 --> 02:44:03.159
even about counting down from ten to one. It's that

465
02:44:03.440 --> 02:44:23.120
space that you have, that space between being active physically

466
02:44:23.360 --> 02:44:32.959
or mentally to just sitting or lying down, just being there,

467
02:44:33.680 --> 02:44:39.120
not doing anything, not saying anything, or needing to think

468
02:44:39.239 --> 02:44:45.159
about anything. So that opens up a space, you know,

469
02:44:45.319 --> 02:44:54.680
a bit of a space, a gap. And the more

470
02:44:55.959 --> 02:44:59.280
I came down from ten to one, the bigger that

471
02:44:59.479 --> 02:45:10.479
gap becomes. So there's that gap of calmness, of comfort, relaxation.

472
02:45:16.399 --> 02:45:28.760
It's a nice feeling, and it moves those stresses or

473
02:45:29.319 --> 02:45:33.520
discomforts physically or emotionally, moves them.

474
02:45:35.040 --> 02:45:35.440
Away.

475
02:45:42.200 --> 02:45:43.159
Allows you.

476
02:45:45.879 --> 02:45:46.399
To just.

477
02:45:49.360 --> 02:45:55.719
Slow down. So ione to count again from ten down

478
02:45:55.719 --> 02:46:05.719
to one, and notice that gap widening, the gap, And

479
02:46:05.840 --> 02:46:10.840
as it widens, it's almost like the stress and attention

480
02:46:11.719 --> 02:46:30.799
falls into the gap and gives you that distance, that space.

481
02:46:33.200 --> 02:46:38.639
Now, ten.

482
02:46:43.000 --> 02:48:39.600
Nine eight, seven, six, five four three two one. Now,

483
02:48:39.840 --> 02:49:00.239
how did your body feel now? Can you notice? Yeah,

484
02:49:00.959 --> 02:49:15.000
do you feel in calmer are you feeling more relaxed

485
02:49:37.479 --> 02:49:41.799
as we now focus on your legs, just your legs.

486
02:49:57.840 --> 02:50:17.959
We're just gonna start with focusing on your thighs. Of course,

487
02:50:18.079 --> 02:50:22.959
it's not the most exciting thing to be doing, because

488
02:50:26.399 --> 02:50:29.079
I'm sure, like most of your body is not a

489
02:50:29.200 --> 02:50:41.600
lot going on right now. Just focusing on the whole

490
02:50:41.719 --> 02:50:48.079
of your thighs, the tops of your thighs, the sides

491
02:50:48.280 --> 02:50:55.239
of your thighs, the bottoms of your thighs, your outer thighs,

492
02:50:55.360 --> 02:51:00.280
and you're inner thighs. Basically the whole of your thigh

493
02:51:00.399 --> 02:51:02.600
that leads into.

494
02:51:02.440 --> 02:51:03.079
Your hip.

495
02:51:06.959 --> 02:51:17.719
And it goes down to your knee joint. Now, this

496
02:51:17.920 --> 02:51:25.360
is a big area, it's a very heavy area. It's

497
02:51:25.520 --> 02:51:31.920
very strong, probably the strongest muscles in your body or

498
02:51:32.000 --> 02:51:48.360
in your thighs. But I don't think we perhaps give

499
02:51:48.520 --> 02:52:01.719
enough attention to our thighs. Perhaps we don't knowledge how

500
02:52:01.840 --> 02:52:23.719
important our thighs are to our lives, how much they

501
02:52:23.799 --> 02:52:37.239
actually do for us all through our lives. And it

502
02:52:37.479 --> 02:52:43.399
may seem sound really weird, but I think that all

503
02:52:43.559 --> 02:52:51.120
of our body parts, especially our thighs, needs some TLC,

504
02:52:54.440 --> 02:53:07.639
a bit of love shown, a bit of acknowledgement. Thank you,

505
02:53:10.799 --> 02:53:23.280
gratitude for our thighs do for us. And I know

506
02:53:23.479 --> 02:53:29.520
this may sound a bit strange. Maybe you think, why

507
02:53:29.600 --> 02:53:32.760
am I Surely I should be out in the garden

508
02:53:32.959 --> 02:53:41.159
hugging a tree or something. Well, it's hard to set

509
02:53:41.200 --> 02:53:44.360
a microphone up on a tree. That's why I'm doing

510
02:53:44.440 --> 02:53:47.040
this indoors. Otherwise I would be outside hugging a tree.

511
02:53:48.479 --> 02:53:57.120
I can't see the television from the tree. If you

512
02:53:57.239 --> 02:54:02.440
move down to your knees gain such an important part.

513
02:54:06.760 --> 02:54:11.600
And I think we don't necessarily. I'll speak for myself.

514
02:54:14.319 --> 02:54:19.399
I don't necessarily appreciate all that my needs do for

515
02:54:19.559 --> 02:54:26.040
me until I have a problem with my knee. It's occasionally,

516
02:54:26.079 --> 02:54:31.079
if I ever maybe i'll bash it or it's aching

517
02:54:31.239 --> 02:54:37.600
for some reason. It's then that I realize how much

518
02:54:37.760 --> 02:54:41.399
it does. You know, the benefit of being able to

519
02:54:42.319 --> 02:54:51.559
use my legs without any kind of physical discomfort is

520
02:54:52.360 --> 02:55:01.079
a beautiful thing that's possibly not appreciated until it's temporarily removed.

521
02:55:02.239 --> 02:55:09.239
You know that's comfort. But as you focus on your knees,

522
02:55:11.360 --> 02:55:17.040
regardless of how your knees feel, you can have that

523
02:55:17.319 --> 02:55:23.440
sense of gratitude and love to your knees for all

524
02:55:23.600 --> 02:55:35.799
that they do for you, and you can still have

525
02:55:35.959 --> 02:55:40.120
that attention on your thighs and maybe notice how your

526
02:55:40.200 --> 02:55:52.079
thighs feel. Maybe you've noticed that they are relaxing more

527
02:55:53.879 --> 02:56:05.479
deeply as you focus now on the bottoms of your legs,

528
02:56:05.959 --> 02:56:11.719
your shins, and your calf muscles, the bones between your

529
02:56:12.719 --> 02:56:18.360
knees and your feet incorporate, and of course your ankles

530
02:56:20.719 --> 02:56:30.000
so important. You know, anyone that's had even like the

531
02:56:30.239 --> 02:56:37.040
slightest sprain of an ankle knows how how much we

532
02:56:37.200 --> 02:56:47.440
take our ankles for granted. And it's kind of strange

533
02:56:47.479 --> 02:56:52.319
in a way when you think that. You know, logically,

534
02:56:52.639 --> 02:56:55.719
our wrists are a lot thinner than the rest of

535
02:56:55.799 --> 02:57:00.639
our arms, which is okay, It doesn't can't see any

536
02:57:00.680 --> 02:57:05.840
problem with that because we're just picking stuff up. Our

537
02:57:05.959 --> 02:57:11.760
ankles so much thinner than the rest of our legs,

538
02:57:18.200 --> 02:57:22.639
and from a physics perspective or logical even it doesn't

539
02:57:22.680 --> 02:57:28.680
really make sense that all this weight would ultimately be

540
02:57:29.799 --> 02:57:39.799
resting on your ankles then leading to your feet that

541
02:57:40.399 --> 02:57:49.360
thin area, thin bone. Yeah, it does so much great work.

542
02:57:51.520 --> 02:58:01.040
Supports us, supports our body for a lifetime, helps us

543
02:58:01.719 --> 02:58:11.079
to balance, It helps you to get around and be mobile.

544
02:58:17.399 --> 02:58:25.200
And there's the calf muscles. Of course, when I was younger,

545
02:58:25.600 --> 02:58:28.879
I couldn't see the point in calf muscles didn't seem

546
02:58:28.959 --> 02:58:34.000
to do anything. Okay, if I walked around on tiptoes,

547
02:58:34.799 --> 02:58:38.639
then my calf muscles get some work. But of course

548
02:58:38.719 --> 02:58:42.840
that's not true. The calf muscles are being used whenever

549
02:58:42.959 --> 02:58:54.840
we use our legs, and your shins there to protect

550
02:58:56.840 --> 02:59:05.479
your lower legs, shaped in a way, almost as a

551
02:59:05.559 --> 02:59:17.840
protector for the bone, leading of course to your ankles

552
02:59:21.239 --> 02:59:27.799
and your feet. But we're not going to focus on

553
02:59:27.920 --> 02:59:30.000
your feet. We're just going to focus on the legs.

554
02:59:31.959 --> 02:59:36.559
And I realize, and now that I've mentioned your feet,

555
02:59:36.639 --> 02:59:41.280
you'll probably focus on them anyway, So maybe I should

556
02:59:41.399 --> 02:59:47.360
focus on your feet a little bit. You can have

557
02:59:47.520 --> 02:59:52.719
them in your awareness the same as you have your

558
02:59:52.840 --> 02:59:57.079
thighs in your awareness. Even though we haven't been focusing

559
02:59:57.799 --> 03:00:02.440
on your thighs for a few minutes, let me focus

560
03:00:02.520 --> 03:00:16.520
in on your ankles. There's still that sensation of comfort

561
03:00:19.239 --> 03:00:31.159
in your thighs, and there's that movement of energy because

562
03:00:31.200 --> 03:00:38.159
the thighs hold lots of different sensations. Of course, there's

563
03:00:38.200 --> 03:00:42.959
the muscles, the big straw muscles that we have in

564
03:00:43.040 --> 03:00:56.879
our thighs. But the skin on the outside of the thighs,

565
03:00:57.920 --> 03:01:02.559
as in the outside of all of our body, can

566
03:01:02.639 --> 03:01:20.639
be very sensitive, sensitive to touch, sensitive to temperature. And

567
03:01:20.799 --> 03:01:29.200
inside your thighs the bones, there's the muscle, there's the blood, vessels,

568
03:01:29.360 --> 03:01:35.120
the ar trees, to all this stuff that's inside your thighs.

569
03:01:39.559 --> 03:01:42.920
I guess sometimes it'd be nice if you could actually

570
03:01:43.000 --> 03:01:50.440
put your fingers inside your thighs and a message, so

571
03:01:50.520 --> 03:01:54.040
you can message on the outside, of course, but to

572
03:01:54.079 --> 03:01:57.239
be able to get deep into the muscles and to

573
03:01:57.319 --> 03:02:02.360
be able to just message in side your thighs, message

574
03:02:02.399 --> 03:02:11.120
in the bones of your leg massage in or the veins,

575
03:02:11.600 --> 03:02:22.000
just gently healing your thighs and you can move down

576
03:02:24.040 --> 03:02:29.120
message and inside your knees, just message in those bones,

577
03:02:30.120 --> 03:02:37.159
but with healing fingertips spreading that healing energy deep into

578
03:02:37.239 --> 03:02:46.680
the choice of your knees. Of course, there's the back

579
03:02:46.879 --> 03:02:52.000
of your your need and the inside crease where your

580
03:02:52.200 --> 03:02:59.639
need is. It's a very sensitive area. Very it feels

581
03:02:59.680 --> 03:03:03.799
very eyes when you stroke it. That might be because

582
03:03:04.639 --> 03:03:09.600
it's an area that's not really touched very often. It's

583
03:03:09.760 --> 03:03:16.280
almost like a hidden part, that crease in your legs.

584
03:03:16.360 --> 03:03:17.360
It's almost.

585
03:03:19.319 --> 03:03:23.879
Like a part that has a sensitivity, which is a

586
03:03:23.920 --> 03:03:34.840
little bit different. Of course, it's protected by your legs,

587
03:03:42.200 --> 03:03:46.440
So you can imagine putting your fingers into that crease

588
03:03:47.319 --> 03:03:56.440
in your legs. Folded in between your legs, you can

589
03:03:56.559 --> 03:04:04.319
just message with your fingertips, of fingertips going inside, massage

590
03:04:04.399 --> 03:04:14.079
in the muscle tissue you can cause field the bones

591
03:04:14.559 --> 03:04:26.479
of your knees healing through your fingertips, and then as

592
03:04:26.520 --> 03:04:32.200
you go down to your calf muscles, and that's the

593
03:04:32.280 --> 03:04:35.760
part I'd like to be able to really put my

594
03:04:35.920 --> 03:04:44.680
fingertips deep inside my calf muscles, massage in every single

595
03:04:45.719 --> 03:04:57.360
tissue of that muscle, healing every part, and then doing

596
03:04:57.440 --> 03:05:05.760
the same for my shins, massaging and generally stroking the bones,

597
03:05:07.520 --> 03:05:13.200
generally stroking them, healing in a loving way because they

598
03:05:13.319 --> 03:05:19.680
deserve to be treated. There's the precious bones that they are,

599
03:05:21.000 --> 03:05:24.280
because our legs are so precious as in all the

600
03:05:24.360 --> 03:05:29.680
other parts of our body, the more precious at any

601
03:05:29.840 --> 03:05:45.159
chul on the planet. When you start to think about

602
03:05:48.559 --> 03:05:57.399
your legs in this way, it can change your perspective.

603
03:06:00.120 --> 03:06:05.879
It might sound a bit a bit silly to start

604
03:06:05.959 --> 03:06:12.719
with the idea of having love for your legs, showing

605
03:06:12.760 --> 03:06:21.000
appreciation for your thighs, wanting to be able to put

606
03:06:21.040 --> 03:06:29.600
your hands in your thighs, massage the muscles and the bones,

607
03:06:31.479 --> 03:06:37.159
and to get your fingers deep in there, releasing all tension.

608
03:06:40.040 --> 03:06:48.680
Just to show how much you care about your legs,

609
03:06:49.600 --> 03:06:53.319
how much you care for what your legs do for

610
03:06:53.440 --> 03:07:07.079
you regularly, your needs, your card, your ankles, the strength

611
03:07:07.200 --> 03:07:15.280
of your ankles, considering how thin they are compared to

612
03:07:15.399 --> 03:07:21.959
the rest of your legs, especially your thighs. Yet this

613
03:07:22.239 --> 03:07:34.520
so strong, so flexible, absolutely amazing things. Your ankles are

614
03:07:38.360 --> 03:07:43.440
truly a gift because of what they do for you,

615
03:07:48.920 --> 03:07:55.879
supporting all that weight, regardless of how what weight you are,

616
03:07:57.079 --> 03:08:01.559
even if you only eat ate stone, it's still a

617
03:08:01.680 --> 03:08:08.239
lot of weight for these little ankles. Now I'm a

618
03:08:08.360 --> 03:08:16.520
lot heavier than eight stone. Double down, get my ankles

619
03:08:18.319 --> 03:08:25.959
support my body all the time, or they do give

620
03:08:26.040 --> 03:08:30.600
off a sigh of relief when I sit down. That's

621
03:08:31.440 --> 03:08:38.840
I've had my whole legs though my feet feet also go.

622
03:08:40.760 --> 03:09:08.479
My toes clap so happy. Your legs really are amazing,

623
03:09:11.120 --> 03:09:14.760
and I know they're talking about. Talking about your legs

624
03:09:14.879 --> 03:09:21.520
is probably possibly among the most most boring things I've

625
03:09:21.520 --> 03:09:30.520
ever heard anyone say possibly you're boring or not. Everything

626
03:09:30.600 --> 03:09:46.040
I said is true. Your legs are amazing. Your legs

627
03:09:46.239 --> 03:09:58.319
deserve not just respect, but they deserve to relax deeply.

628
03:10:05.639 --> 03:10:08.959
They deserve to take some time out of the day

629
03:10:11.159 --> 03:10:39.920
to just let go completely. Your legs really can relax.

630
03:10:47.520 --> 03:10:51.639
And because the legs are so such a most you know,

631
03:10:51.920 --> 03:10:57.799
very important part of your body. When you relax your legs,

632
03:10:57.920 --> 03:11:04.639
the rest of your body or so naturally follows in

633
03:11:05.120 --> 03:11:19.719
that journey of comfort. I can feel it in my hips.

634
03:11:21.120 --> 03:11:28.239
My hips feel really loose, and also my lower back

635
03:11:28.319 --> 03:11:34.920
as well. My lower back really feels it feels stretched,

636
03:11:36.040 --> 03:11:39.079
even though I'm just sitting in a chair and there's

637
03:11:39.200 --> 03:11:44.440
no stretching as far as I'm aware that I'm doing.

638
03:11:45.440 --> 03:11:48.120
It's almost as if the muscles are just relaxed so

639
03:11:48.319 --> 03:11:54.239
much that there is a natural stretch as the tension

640
03:11:55.159 --> 03:12:16.399
has reduced a lot. And I'm now going to count

641
03:12:16.479 --> 03:12:24.360
down from ten down to one, and you can continue

642
03:12:26.200 --> 03:12:52.479
to fill wonderfully relaxed ten nine, eight, seven, six, five,

643
03:12:57.120 --> 03:13:25.159
four three two one relax. So I'm just going to

644
03:13:25.280 --> 03:13:30.639
count down from five down to one, and as a countdown,

645
03:13:31.920 --> 03:13:36.680
if you just focus on the numbers, just the numbers

646
03:13:38.319 --> 03:13:47.319
counting down. And notice how you feel in this moment

647
03:13:49.079 --> 03:13:53.479
as you hear the numbers counting down, knowing that those

648
03:13:53.639 --> 03:14:06.680
numbers counting down represent you feeling calmer, not just in

649
03:14:06.799 --> 03:14:11.399
your body, but also relaxing in your mind.

650
03:14:14.479 --> 03:14:15.760
Just notice how you feel.

651
03:14:16.680 --> 03:14:22.559
There's nothing to do, there's nothing to say, there's nothing

652
03:14:22.719 --> 03:15:15.280
to think about, starting with number five, four, three two one. Now,

653
03:15:15.399 --> 03:15:27.639
as you notice the gradual letting go of the tension

654
03:15:27.879 --> 03:15:35.000
in your body, you may also begin to notice and

655
03:15:35.159 --> 03:15:44.159
be aware of how your mind is starting to slow down.

656
03:15:46.680 --> 03:15:53.000
This is just a natural thing that happens. It's not

657
03:15:53.200 --> 03:15:58.399
really a special procedure. It's just natural. Because it's your

658
03:15:59.639 --> 03:16:05.680
body relaxes, your mind also starts to relax, and the

659
03:16:05.799 --> 03:16:09.440
more your mind relaxes, the more your body relaxes. It's

660
03:16:09.600 --> 03:16:21.680
just a continuous circle of relaxation. And there's that calmness

661
03:16:21.879 --> 03:16:29.040
that comes from relative quietness. You know, even even if

662
03:16:29.079 --> 03:16:35.920
there's background sounds, either your side or mind is still

663
03:16:36.440 --> 03:16:41.680
going to be quite calm. You know, you haven't got

664
03:16:41.719 --> 03:16:46.879
the television on, there's no music in the background, unless

665
03:16:46.920 --> 03:16:54.360
you're listening to the recorded with music. Of course, you're

666
03:16:54.520 --> 03:16:56.639
very likely not going to be sitting in a room

667
03:16:56.680 --> 03:17:01.239
with other people. Of course you might be, but generally

668
03:17:01.440 --> 03:17:04.559
it's more ideal if you can do this on your own,

669
03:17:06.280 --> 03:17:16.319
so no distractions, and when you stop thinking about stuff,

670
03:17:22.920 --> 03:17:33.200
relaxation automatically arises, a sense of comfort starts to grow,

671
03:17:37.719 --> 03:17:44.399
and without trying to build it up into something fantastical

672
03:17:44.799 --> 03:17:56.520
or something magical, this is just a natural process, something

673
03:17:56.680 --> 03:18:06.840
that's easy to accomplish. In fact, it's almost you know,

674
03:18:06.959 --> 03:18:13.840
the sense of relaxing completely happens really when you put

675
03:18:14.000 --> 03:18:17.879
no effort into it. It's not something that you can

676
03:18:17.959 --> 03:18:29.600
really force. It's something that happens naturally. And part of

677
03:18:30.040 --> 03:18:40.239
the process of this recording and others is simply two

678
03:18:41.840 --> 03:18:49.200
allow you to take advantage of this space.

679
03:18:51.440 --> 03:18:55.680
This time. It's just.

680
03:19:00.120 --> 03:19:11.120
Go to just be here, to be in tune with

681
03:19:11.319 --> 03:19:23.520
how you feel, yet with the intention of wanting to

682
03:19:24.520 --> 03:19:35.840
relax deeply that maybe even to fall asleep, depending on

683
03:19:36.399 --> 03:19:42.760
what it is that you wish for yourself in this moment.

684
03:19:49.760 --> 03:19:59.120
As we know, relaxing is the majority of the process

685
03:19:59.239 --> 03:20:04.879
of fallingss. The actual fallness sleep part is the tiny

686
03:20:04.959 --> 03:20:16.319
bit at the end. The deeper relaxed you become the

687
03:20:16.559 --> 03:20:34.239
easier you find yourself drifting. But you can also if

688
03:20:34.280 --> 03:20:45.120
you choose, stay focused on my voice and really enjoy

689
03:20:51.079 --> 03:21:20.200
the process, gradually relaxing each muscle in your body effortlessly

690
03:21:27.319 --> 03:21:55.200
and just observing the sensation of letting go completely. This time,

691
03:21:55.360 --> 03:22:03.799
I'm going to count from six down to one. You

692
03:22:03.959 --> 03:22:14.280
can notice your mind calming down more with each number

693
03:22:16.000 --> 03:22:27.879
that you hear me say, naturally, feeling calm and slow

694
03:22:31.959 --> 03:25:26.840
and be peaceful sex five, four, three, two one, being

695
03:25:27.200 --> 03:25:39.879
aware of how your mind to slowe, write down, sinking

696
03:25:42.479 --> 03:26:02.799
deeply into relaxation. And as you focus on your mind,

697
03:26:03.079 --> 03:26:13.040
you may notice that there are some thoughts still there,

698
03:26:15.639 --> 03:26:25.159
maybe some stubborn thoughts that for some reason perhaps need

699
03:26:25.239 --> 03:26:40.440
your attention. That's what you can do is send love

700
03:26:40.680 --> 03:26:47.520
to those thoughts. Sprinkle those thoughts.

701
03:26:51.639 --> 03:26:52.159
With love.

702
03:26:53.920 --> 03:27:00.000
I at petals from a flower, Just sprinkle it over them. Petals,

703
03:27:00.159 --> 03:27:07.360
feel good love towards those thoughts, to let those thoughts

704
03:27:07.600 --> 03:27:14.399
know that you're not abandoned the number you just need them.

705
03:27:15.639 --> 03:27:26.680
You require them to just calm down, slow down, quiet

706
03:27:27.079 --> 03:27:43.040
down for now, so as you focus on those remaining thoughts.

707
03:27:44.280 --> 03:27:48.319
As we count down this time from seven down to one,

708
03:27:49.920 --> 03:28:04.000
with each number, Just imagine sprinkling those flower petals of love, kindness,

709
03:28:05.600 --> 03:28:17.440
gratitude over those thoughts, which will allow them to just

710
03:28:18.879 --> 03:28:33.879
melt away and relax deeply. With every number, those thoughts

711
03:28:34.000 --> 03:31:00.719
will become more and more relaxed. Starting with number seven, six, five, four, three, one.

712
03:31:17.360 --> 03:31:34.280
How as you now notice how relaxed you're feeling in

713
03:31:34.440 --> 03:31:55.719
your body, We're going to focus on your hands. You

714
03:31:55.840 --> 03:32:01.840
gets the more relaxed your hands are, can more relax

715
03:32:02.200 --> 03:32:23.840
your body and mind are? You focus on your hands

716
03:32:24.719 --> 03:32:34.799
and your fingers. There's nothing needed to be done. There's

717
03:32:34.879 --> 03:32:39.799
no clinching of fists or tents in the fingers or

718
03:32:39.840 --> 03:32:54.239
anything like that. It's just noticing and focusing on your hands,

719
03:33:01.280 --> 03:33:23.479
noticing how they feel. Because the more relaxed your hands feel,

720
03:33:27.000 --> 03:33:36.159
the calmer your mind feels, and the more comforts you

721
03:33:36.440 --> 03:34:08.200
feel throughout your body. Jee may have already noticed your

722
03:34:08.559 --> 03:34:39.959
mind is starting to drift QUICKSI just on your hands

723
03:34:41.159 --> 03:34:59.120
and fingers, allowing them she experience a real deepening of

724
03:34:59.319 --> 03:35:13.959
that real vexation in your hands and fingers, more and

725
03:35:14.200 --> 03:35:33.360
more relaxed. With each number from eight down to one,

726
03:35:38.399 --> 03:35:48.239
you can almost feel that healing and relaxing energy spreading

727
03:35:49.479 --> 03:36:09.120
into your hands and fingers, becoming more relaxing, with each

728
03:36:09.639 --> 03:36:32.200
number going down, eight, down to one, drifting, drifting again

729
03:36:37.159 --> 03:38:33.239
starting with number eight seven four.

730
03:39:17.719 --> 03:39:17.959
Three.

731
03:40:19.440 --> 03:40:46.719
Wow, just being here now, nothing to think about, nothing

732
03:40:46.799 --> 03:40:57.600
to do, nothing to say, and everything just feels calm.

733
03:41:02.399 --> 03:41:09.879
And this is your natural state of being. This is

734
03:41:10.120 --> 03:41:16.799
how you just normally feel when you take away all

735
03:41:16.840 --> 03:41:23.479
of that other stuff that we add, you know, I

736
03:41:23.559 --> 03:41:25.879
think like stress and worry.

737
03:41:25.639 --> 03:41:26.000
In and.

738
03:41:28.959 --> 03:41:44.040
Overthinking, anxiety, tension, just generally thinking about stuff. You take

739
03:41:44.280 --> 03:41:46.760
that away, which is what we do.

740
03:41:47.520 --> 03:41:48.600
What we do now.

741
03:41:54.840 --> 03:42:06.079
You're left with a real sense of peacefulness, which comes

742
03:42:06.239 --> 03:42:15.559
to you very quickly, because ultimately it's just a feeling,

743
03:42:19.959 --> 03:42:28.319
a feeling and comfort, almost as if you've gone inside

744
03:42:28.399 --> 03:42:40.559
yourself and you've found a special place where everything is peaceful,

745
03:42:43.520 --> 03:42:48.879
a place where you can film relaxed and you're natural

746
03:42:51.040 --> 03:42:56.120
sense of comfort, a place.

747
03:42:55.840 --> 03:42:57.680
Where you could be here.

748
03:43:02.079 --> 03:43:08.959
Where you can accept yourself and who you are, in

749
03:43:09.040 --> 03:43:15.000
the place where you're not trying to please anybody else,

750
03:43:15.520 --> 03:43:28.280
in the place where you can actually not just love yourself,

751
03:43:28.399 --> 03:43:33.840
but in some ways more importantly, you can like yourself,

752
03:43:36.360 --> 03:43:53.639
appreciate who you are. A sense of gratitude. He's in

753
03:43:53.760 --> 03:44:04.719
the air way around here. That's also a place where

754
03:44:04.920 --> 03:44:15.280
you can actually feel the healing energy soaking into your body.

755
03:44:21.959 --> 03:44:34.280
Healing energy soaking into your body. That healing energy spreads

756
03:44:35.280 --> 03:44:46.440
through your veins, traveling to each every single part of

757
03:44:46.600 --> 03:44:56.399
your body, and you start to realize that actually that

758
03:44:56.680 --> 03:45:05.440
healing energy, it's not just entered into your brain, it's

759
03:45:05.520 --> 03:45:17.479
become part of your brain, and the spinal fluid is

760
03:45:17.600 --> 03:45:28.520
now mixed with healing energy, not just allowing you to

761
03:45:28.879 --> 03:45:36.479
feel so much more relaxed and healthy in this moment,

762
03:45:40.959 --> 03:45:50.399
but also you start to realize that actually, what's happening

763
03:45:50.639 --> 03:46:01.239
now without healing, relaxing energy spreading through your body, it's

764
03:46:01.440 --> 03:46:12.200
actually changing your life. It's actually changing the way you're

765
03:46:12.319 --> 03:46:18.760
going to feel not just now, but tomorrow and the

766
03:46:18.879 --> 03:46:28.639
next day. As your health improves, not just your physical health,

767
03:46:28.760 --> 03:46:36.120
but your mental health. Things that used to bother you

768
03:46:36.319 --> 03:46:43.440
in the past, for some reason, no longer have the

769
03:46:43.600 --> 03:46:52.479
effect that they used to because something has changed deep

770
03:46:52.959 --> 03:47:03.600
within you. Maybe things I used to cause you to

771
03:47:03.760 --> 03:47:16.079
feel anger no longer have that power to control you

772
03:47:18.600 --> 03:47:24.879
the way they seem to be able to before. As

773
03:47:25.000 --> 03:47:36.520
you realize that you're the one who decides what affects you.

774
03:47:40.200 --> 03:47:48.959
You're the one who decides to feel relaxed and calm

775
03:47:50.600 --> 03:48:06.680
when you choose to enjoy noticing these natural developments of healing,

776
03:48:09.239 --> 03:48:17.840
continuing to grow and improve your life day by day,

777
03:48:23.719 --> 03:48:31.959
including of course, your ability to relax so much easier

778
03:48:36.920 --> 03:48:46.040
than sleeping in it's the most natural thing in the

779
03:48:46.200 --> 03:48:55.840
world to you because falling asleep is something that you've

780
03:48:56.040 --> 03:49:06.719
done so many times in your life, and you know

781
03:49:06.959 --> 03:49:11.760
that you were born, as we all were, with the

782
03:49:11.920 --> 03:49:22.920
ability to fall asleep naturally. We were born with that

783
03:49:23.799 --> 03:49:35.360
ability to just drift off into a deep, healing sleep.

784
03:49:41.319 --> 03:49:46.120
Even when we're kids, sometimes will fall asleep when we

785
03:49:46.200 --> 03:49:50.760
don't even want to try to think us stay awake.

786
03:49:52.120 --> 03:49:55.559
Maybe it's a birthday in the morning, or it's Christmas

787
03:49:55.799 --> 03:49:59.520
or holiday or something we look forward to. We don't

788
03:49:59.559 --> 03:50:03.920
want to go to a sleep. But the more we

789
03:50:04.079 --> 03:50:09.440
want to stay awake, the more we just start to drift.

790
03:50:13.559 --> 03:50:18.079
And the more you fights drifting, we try to stop

791
03:50:18.159 --> 03:50:25.079
yourself and drifting asleep, the deeper and stronger that drifting becomes.

792
03:50:32.000 --> 03:50:37.319
Because we're born not just with the need to relax

793
03:50:37.440 --> 03:50:45.840
deeply and to naturally fall asleep. But it's our birthright,

794
03:50:49.239 --> 03:50:59.559
it's part of our DNA, and sometimes as we get

795
03:50:59.639 --> 03:51:13.559
older in life, perhaps at times we have forgotten relaxing completely.

796
03:51:15.319 --> 03:51:28.680
It's not only a wonderfully pleasant experience, it's also really easy.

797
03:51:40.040 --> 03:51:47.520
It's very, very easy to let go, because that's all

798
03:51:47.600 --> 03:52:01.959
it is, is just deciding to let go. And when

799
03:52:02.120 --> 03:52:09.920
you press the play button on my recordings, you have

800
03:52:10.120 --> 03:52:21.120
given permission for my voice to relaction. When you press

801
03:52:21.239 --> 03:52:26.239
that play button, you have given me permission for my

802
03:52:26.520 --> 03:52:41.319
words to effect. You're in a positive, only a positive way,

803
03:52:45.239 --> 03:53:08.799
opening up your mind too useful and healing suggestions that

804
03:53:08.959 --> 03:53:20.120
can have such an amazing effect on how you feel

805
03:53:20.879 --> 03:53:35.040
right now, as well as those changes that continue long

806
03:53:35.440 --> 03:53:45.719
after the recording ends, those changes within you that continue

807
03:53:45.959 --> 03:54:02.200
to flourish and grow, transforming your life in positive, beautiful way,

808
03:54:05.319 --> 03:54:12.360
allowing you to move forward in your life in the

809
03:54:12.479 --> 03:54:30.440
direction that you choose for yourself. This feeling, this feeling

810
03:54:30.760 --> 03:54:46.280
that you can experience a safety, comfort, calmness, This feels

811
03:54:46.399 --> 03:55:07.440
so nice. It's such a healthy place to be, and

812
03:55:07.639 --> 03:55:25.440
that positivity grows within you each and every day. Moving forward,

813
03:55:29.239 --> 03:55:40.200
you're going to find that you're more relaxed physically and

814
03:55:40.399 --> 03:55:49.079
in your mind is more relaxed. And it's not that

815
03:55:49.200 --> 03:55:54.760
you're thinking slower, it's just that your mind will be

816
03:55:54.959 --> 03:56:06.799
less clogged up with unnecessary negativity because from now on,

817
03:56:07.479 --> 03:56:17.120
your mind rejects negativity. From now on, you're going to

818
03:56:17.239 --> 03:56:34.120
start noticing when negativity arises, and you can just say stop, stop,

819
03:56:37.000 --> 03:56:43.760
and that negativity will turn around and leave you alone.

820
03:56:51.760 --> 03:57:11.079
Stop and that negativity would disappear. And as you notice

821
03:57:11.360 --> 03:57:19.719
that you feel way more relaxed than you probably expected,

822
03:57:25.879 --> 03:57:34.680
you can now congratulate yourself because you are the person

823
03:57:35.360 --> 03:57:40.959
that has done this. You are the one that has

824
03:57:41.200 --> 03:57:49.040
opened your mind up to the simple facts that you

825
03:57:49.360 --> 03:57:54.639
can feel more relaxed in your body and in your mind.

826
03:58:00.879 --> 03:58:06.760
You've opened your mind up to the birthright of being

827
03:58:06.799 --> 03:58:23.680
able to just fall asleep easily when you choose. And

828
03:58:23.799 --> 03:58:30.760
that's a nice feeling. Don't you think it feels nice?

829
03:58:30.879 --> 03:58:40.239
Doesn't it? To feel calm full, that healing energy is

830
03:58:40.360 --> 03:58:51.200
spreading through your body in your mind to spend time

831
03:58:53.520 --> 03:59:09.440
a special place where negativity can no longer enter. Negativity

832
03:59:09.639 --> 03:59:18.600
is banned, it's barred, it's not allowed entry. Doesn't it doesn't,

833
03:59:18.680 --> 03:59:27.120
this doesn't deserve to be here, doesn't belong here. Negativity

834
03:59:27.360 --> 03:59:41.479
has no place in your life, which makes room for

835
03:59:41.840 --> 04:00:13.319
more comfort, more healing, more relaxation, more peace. It feels nice,

836
04:00:13.440 --> 04:00:13.840
doesn't it.

837
04:00:15.680 --> 04:00:19.799
Just let go.

838
04:00:21.799 --> 04:00:41.680
With everything. I'm gonna count down now from twenty down

839
04:00:41.760 --> 04:00:51.120
to one. You can continue to relax. If you choose,

840
04:00:51.639 --> 04:01:05.120
you can drift to sleep with every number you hear

841
04:01:05.239 --> 04:01:16.840
me say, you can fill twice as relaxed, or if

842
04:01:16.879 --> 04:01:43.680
you choose, you can fill twice sleeping now twenty nineteen,

843
04:01:51.719 --> 04:02:42.520
eighteen seven, team six, team fifteen four, team thirteen, two

844
04:02:51.479 --> 04:03:33.319
eleven ten nine eight seven six.

845
04:03:41.440 --> 04:04:09.959
Five on.

846
04:04:22.319 --> 04:04:32.120
This is your time to just take a break, your

847
04:04:32.319 --> 04:04:43.000
time to relax, to allow your mind to slow down,

848
04:04:51.680 --> 04:05:05.760
to give yourself a permission to take a break from everything.

849
04:05:10.600 --> 04:05:18.000
Ensure the only person that can make that decision, You're

850
04:05:18.040 --> 04:05:26.600
the only person that can actually tell your mind just relax,

851
04:05:34.719 --> 04:05:50.319
to just take some time off so that you can

852
04:05:51.120 --> 04:05:56.520
focus on your body, getting in touch with how you

853
04:05:56.719 --> 04:06:13.600
feel physically and in the process of this body scan

854
04:06:14.000 --> 04:06:24.440
where you focus on different parts of your body, those

855
04:06:24.760 --> 04:06:31.920
parts that you focus on and observe, even though you're

856
04:06:32.000 --> 04:06:40.120
not purposely requesting for those parts of your body to

857
04:06:40.360 --> 04:06:49.079
relax it's kind of expected. You expect when you listen

858
04:06:49.399 --> 04:07:02.079
to my voice to feel more relaxed naturally, because when

859
04:07:02.079 --> 04:07:12.520
you're listening to me, your attention is focused on my words,

860
04:07:17.520 --> 04:07:28.360
and as my words guide you to focus on those

861
04:07:28.639 --> 04:07:46.760
parts of your body, your focus increases, which actually calms

862
04:07:46.920 --> 04:08:07.040
your mind. And when your mind calms down, your body relaxes.

863
04:08:14.520 --> 04:08:36.479
And when your body calms down, your mind relaxes. And

864
04:08:37.200 --> 04:08:44.639
even though we've not really started to focus on your body,

865
04:08:47.600 --> 04:08:58.680
you can already feel that healing energy spreading through your body,

866
04:09:03.559 --> 04:09:10.719
pushing out stress and tension.

867
04:09:14.479 --> 04:09:15.360
Healing.

868
04:09:16.920 --> 04:09:23.680
All the parts of your body, including your skin, your bones,

869
04:09:25.239 --> 04:09:31.440
your blood, all of your workings inside your body, all

870
04:09:31.520 --> 04:09:38.040
of the muscles, all of the fat, all of everything,

871
04:09:39.879 --> 04:09:46.079
every hair on your body is filled with that healing energy.

872
04:09:54.079 --> 04:10:01.120
And when your brain feel as with that he and

873
04:10:01.239 --> 04:10:27.879
the energy, the feeling of comfort relaxation increases, deeply increases

874
04:10:34.239 --> 04:10:44.200
in a way that in your mind starts to fill

875
04:10:47.479 --> 04:11:01.280
perhaps spit drowsing because it's not needed, and may start

876
04:11:04.600 --> 04:11:20.159
to drift if that's what's needed. So if you're listening

877
04:11:20.440 --> 04:11:26.440
to this and what you need is deep relaxation, that's

878
04:11:26.479 --> 04:11:27.040
what you get.

879
04:11:29.239 --> 04:11:30.719
If what you need is.

880
04:11:32.399 --> 04:11:39.399
To fall asleep naturally and easily, that your mind drifts.

881
04:11:41.920 --> 04:11:55.680
That's also but what happened because by pressing up play

882
04:11:55.799 --> 04:12:01.200
button on the podcast and listening to me, you give

883
04:12:01.479 --> 04:12:14.200
permission of your body and your wind. In fact, you

884
04:12:14.360 --> 04:12:18.799
give the command to your body and your wind to

885
04:12:19.000 --> 04:12:31.680
relax deeply and to drift off to sleep if that's

886
04:12:32.040 --> 04:12:33.920
what you want.

887
04:12:37.120 --> 04:12:37.520
Or need.

888
04:12:45.239 --> 04:12:50.879
Mem As I focus on the different parts of your body,

889
04:12:55.840 --> 04:13:04.639
you may start to just drift, and then you come

890
04:13:04.760 --> 04:13:09.319
back again and do you hear me talking and I'm

891
04:13:09.440 --> 04:13:18.479
focusing on a different part of your body, You me

892
04:13:20.680 --> 04:13:29.639
find yourself drifting, be able to realize you're drifting. Until

893
04:13:29.680 --> 04:13:36.200
you stop drifting, you're a laugh again to my voice.

894
04:13:37.639 --> 04:13:43.520
Focusing on a different part of your body starts to

895
04:13:43.680 --> 04:13:54.520
relaxee your depat because I'm drifting. It's basically here already

896
04:13:56.840 --> 04:14:06.680
in the sleep zone. And the more you drift, the

897
04:14:06.879 --> 04:14:17.280
longer you drift, the longer you drift. Eventually, that drifting

898
04:14:17.479 --> 04:14:29.360
continues into sleep, and that's the last you remember until

899
04:14:29.399 --> 04:14:38.360
you wake up in your own time. When you experience

900
04:14:38.680 --> 04:14:46.319
the rgh amount of sleep fear, because when you do

901
04:14:48.200 --> 04:14:59.200
and if you do fall asleep, it's extremely pleasant, so relaxing,

902
04:15:02.239 --> 04:15:23.040
so deep from sleep, I feel so nice to relaxes

903
04:15:24.680 --> 04:15:34.559
your own body in mind, you feel that he images

904
04:15:34.760 --> 04:15:51.319
spreading through him. Relaxing is so deeply, relax so deeply.

905
04:16:00.920 --> 04:16:14.079
Start to focus on your eyes Ba down.

906
04:16:16.799 --> 04:16:34.760
To Joe, down till back, your.

907
04:16:34.879 --> 04:17:56.719
Shouldest, am fingus, you chestuffs, pin your thaps, your ex faint,

908
04:18:05.520 --> 04:18:44.639
yourto spreading grimeside your body, feeling you up. Now let's

909
04:18:44.719 --> 04:18:55.120
focus again parts of your body, focusing this time on

910
04:18:55.239 --> 04:19:08.120
your forehead. Now on your mouth, your lips, your tongue,

911
04:19:11.360 --> 04:19:33.120
a whole of your mouth. Focusing on your fingers. Maybe

912
04:19:33.479 --> 04:19:37.719
you could move your fingers a little bits. You can

913
04:19:38.799 --> 04:19:53.399
focus on each one individually, both hands and even though

914
04:19:53.639 --> 04:19:58.639
you should focus on both of your hands now it

915
04:19:58.799 --> 04:20:07.120
almost seems to just melt into one. Where did your

916
04:20:07.239 --> 04:20:15.120
right hands starting left hand? And no words, as if

917
04:20:17.879 --> 04:20:33.280
just mixed together. Now focusing on your knees, just noticing

918
04:20:34.600 --> 04:20:58.559
how your knees hell. Now focusing on your helpers, focusing

919
04:20:58.840 --> 04:21:07.920
on both your own just absurd.

920
04:21:09.959 --> 04:21:10.239
Faith.

921
04:21:13.079 --> 04:22:49.840
A few things you say, I'm sick and upsideous. It's

922
04:22:49.920 --> 04:24:05.319
a good of sen sections acoust your toes, whatef of

923
04:24:05.399 --> 04:24:06.239
your fate.

924
04:24:12.959 --> 04:24:13.760
Being with.

925
04:24:15.760 --> 04:25:09.120
Hell. Your toes feel right now, ninety cent? How you

926
04:25:09.360 --> 04:25:58.479
insire body fails noticing your mind feels now, let him go,

927
04:26:07.280 --> 04:26:48.280
letting go, letting go everything, letting go, letting go, let

928
04:26:49.360 --> 04:27:15.639
go everything you see. I'm going to start now, and

929
04:27:15.959 --> 04:27:18.079
i'd like you just, first of all, just to see

930
04:27:18.120 --> 04:27:26.319
yourself lying down on that message table, lying on your front.

931
04:27:27.559 --> 04:27:35.559
Your head is supported, your arms are supported, and you

932
04:27:35.639 --> 04:27:42.280
feel comfortable, and breathing is really easy, and you feel

933
04:27:45.799 --> 04:27:48.760
you feel confident in how you look as well. So

934
04:27:49.200 --> 04:27:53.360
there's none of that issue of body problems or shyness,

935
04:27:54.280 --> 04:28:02.399
because I'm a professional and this is a therapy session,

936
04:28:03.200 --> 04:28:10.600
so none of that stuff matters on whatsoever. This is

937
04:28:10.680 --> 04:28:17.920
about you. This is about how you feel and how

938
04:28:18.760 --> 04:28:25.959
you can enjoy that sense of comfort and relaxation that

939
04:28:26.159 --> 04:28:32.719
comes from letting go and allowing my hands and my

940
04:28:32.879 --> 04:28:45.200
fingers to relax you by messaging your body. So I

941
04:28:45.319 --> 04:28:50.280
want to start off just by placing my hands on

942
04:28:50.399 --> 04:28:54.959
the back of your head, just generly, just you can

943
04:28:55.120 --> 04:29:03.799
feel what my hands feel like really on you, so

944
04:29:03.959 --> 04:29:06.200
you can maybe feel the warmth of my hands on

945
04:29:06.280 --> 04:29:11.760
the back of your head. With my hands to the

946
04:29:11.879 --> 04:29:16.040
side of your head, not pressing, but just holding there

947
04:29:16.200 --> 04:29:22.040
very gently, maybe over your ears, and a little bit

948
04:29:22.120 --> 04:29:28.799
on your face so you can feel my hands so

949
04:29:28.959 --> 04:29:30.920
you can become accustomed.

950
04:29:31.920 --> 04:29:32.360
To them.

951
04:29:41.000 --> 04:29:43.159
And now put my hands on the back of your

952
04:29:43.239 --> 04:29:50.520
head again and gently let them slide down on to

953
04:29:50.600 --> 04:30:00.440
the back of your neck. You can feel my hands

954
04:30:07.280 --> 04:30:10.239
gently stroking the back of your neck to start with,

955
04:30:14.840 --> 04:30:18.840
just so you can get used to the feeling of

956
04:30:18.959 --> 04:30:26.479
my hands on your skin, get accustomed to realize that

957
04:30:27.000 --> 04:30:37.079
you're safe and it's all good, it's all fine, and

958
04:30:37.120 --> 04:30:41.239
I'm want to start gently messaging the muscles in the

959
04:30:41.360 --> 04:30:57.239
back of your neck with both hands. And this is

960
04:30:57.280 --> 04:31:03.559
a very trusting situation really, because our necks are so

961
04:31:03.879 --> 04:31:08.879
fragile and to have someone have their hands around your

962
04:31:09.000 --> 04:31:13.879
neck in that way can sometimes be problematic for people,

963
04:31:15.120 --> 04:31:19.559
which is why massages are quite good, because it allows

964
04:31:19.639 --> 04:31:29.600
you to relax and to get in touch with trust,

965
04:31:33.879 --> 04:31:46.479
to feel peaceful and calm. There's a massage the sides

966
04:31:46.559 --> 04:31:54.559
of your neck, gently moving from the bottom of your neck.

967
04:31:56.319 --> 04:31:58.799
It would be sort of near where your shoulders start,

968
04:31:58.879 --> 04:32:05.520
I guess, all the way up to your jaw your

969
04:32:05.639 --> 04:32:12.120
ears kind of area that side of your neck. Of course,

970
04:32:12.159 --> 04:32:14.680
it's a lot longer than the front of your neck

971
04:32:27.680 --> 04:32:34.760
and message in the back of your neck, especially that

972
04:32:35.000 --> 04:32:44.440
area where perhaps we hold tension, and as that area's message,

973
04:32:44.799 --> 04:32:48.879
you can actually feel a sense of release in the

974
04:32:48.959 --> 04:32:56.799
back of your neck and maybe you can breathe it

975
04:32:56.959 --> 04:33:02.879
out as well. Notice how it feels. Notice how you feel.

976
04:33:12.759 --> 04:33:16.360
They're moving down to that area between your neck and

977
04:33:16.439 --> 04:33:26.599
your shoulders, that muscle area, starting to message that area

978
04:33:26.680 --> 04:33:31.000
on both sides. I mean, this would be the area

979
04:33:31.119 --> 04:33:33.680
that a lot of people would message if they were

980
04:33:33.720 --> 04:33:38.680
going to give you, like a shoulder message. Even that's

981
04:33:39.080 --> 04:33:42.479
not technically the shoulders, but it's all the muscles that

982
04:33:42.680 --> 04:33:49.040
lead to the shoulders from the neck and again that

983
04:33:49.159 --> 04:33:56.119
can hold tension and stress. And when massaged, sometimes a

984
04:33:56.240 --> 04:34:03.520
nice deep message is useful, and you decide how deep

985
04:34:04.200 --> 04:34:21.400
that message is, and just allow my knuckles just to

986
04:34:21.560 --> 04:34:26.080
dig in to get to those muscles and to ready

987
04:34:29.520 --> 04:34:36.400
relaxed and all the time and being firm yet gentle

988
04:34:37.840 --> 04:34:55.560
with you and just stroking down the area to your

989
04:34:55.680 --> 04:35:07.439
actual shoulders, moving to the muscles of your shoulders, and

990
04:35:07.639 --> 04:35:12.360
maybe initially just pulling up the shoulders a little bit

991
04:35:12.520 --> 04:35:15.799
off the table just to give you a little bit

992
04:35:15.840 --> 04:35:26.200
of a stretch, but very gently, and you've got the

993
04:35:26.319 --> 04:35:30.040
muscles at the front of your shoulders the side of

994
04:35:30.119 --> 04:35:40.959
the back. Again, this is a part that can really

995
04:35:42.560 --> 04:35:46.000
take quite a bit of pressure, quite a bit of

996
04:35:49.799 --> 04:35:56.759
needing if if you wish to really release the tension

997
04:35:58.759 --> 04:36:04.880
to really get into those muscles, and you can let

998
04:36:04.880 --> 04:36:11.400
your fingers in there. Make you feel really nice. Sometimes

999
04:36:11.439 --> 04:36:18.439
it's just being stroked gently or being messaged quite strongly,

1000
04:36:22.279 --> 04:36:32.200
can all be beneficial to the reorversation with the muscles

1001
04:36:32.240 --> 04:36:51.880
in your shoulders. Now you move down your arms. Were

1002
04:36:51.959 --> 04:36:55.959
doing one arm at a time, Starting with your right arm.

1003
04:37:02.520 --> 04:37:06.159
What I do is I just lift your arm up,

1004
04:37:07.080 --> 04:37:12.319
just hold it to the side of you. The words

1005
04:37:12.319 --> 04:37:18.720
still be attached, and I just message the tops of

1006
04:37:18.840 --> 04:37:35.080
your arms all the way down to your forearms into

1007
04:37:35.119 --> 04:37:59.040
your wrists, gently messaging that part, the softer part, which

1008
04:37:59.159 --> 04:38:05.479
is the under part of the arm, which leads to

1009
04:38:05.599 --> 04:38:11.000
the crease in your elbow, the inside. It's much more

1010
04:38:11.159 --> 04:38:28.599
sensitive skin. Sometimes just having that stroked feel really nice,

1011
04:38:31.319 --> 04:38:45.240
pleasurable and relaxing. Now moving down to your right hand,

1012
04:38:51.279 --> 04:39:03.319
just holding your hand in both of my hands, just

1013
04:39:03.520 --> 04:39:10.119
pressing gently on the back of your hand, stretching your

1014
04:39:10.240 --> 04:39:21.040
fingers ever so lightly at the same time pressing down

1015
04:39:21.119 --> 04:39:34.319
and messaging each finger, and then starting to massage the

1016
04:39:34.560 --> 04:39:47.159
palms of their hand. Just turning the hand gently, stretching

1017
04:39:47.279 --> 04:39:56.840
it gently, and actually having your hand held can really

1018
04:39:56.959 --> 04:40:03.400
be an emotional experien aience sometimes even if it is

1019
04:40:03.639 --> 04:40:09.240
a stranger, someone you don't know very well, like a

1020
04:40:09.439 --> 04:40:23.880
massage person or a therapist. Maybe because it's intimate, you

1021
04:40:23.959 --> 04:40:36.720
can feel nice, you can feel safe. And as I

1022
04:40:36.840 --> 04:40:45.439
put that right arm back down where it was and

1023
04:40:45.759 --> 04:40:52.240
did the same with your left arm, exactly the same,

1024
04:40:56.959 --> 04:41:01.639
Massage in the muscles in your arm all the way

1025
04:41:01.759 --> 04:41:09.919
down to your wrist, stroking the inside of your arm,

1026
04:41:15.479 --> 04:41:28.919
just being gentle or as firm as you require, and

1027
04:41:29.040 --> 04:41:45.479
then messaging your left hand, stretching the fingers gently, massaging

1028
04:41:45.720 --> 04:42:05.439
the palm of your left hand. I feel so so relaxing,

1029
04:42:13.119 --> 04:42:30.880
so comforting, and I just rest your left arm back down,

1030
04:42:38.439 --> 04:42:45.080
start to message your back, the biggest part of your body,

1031
04:42:50.159 --> 04:42:56.639
starting at the top, starting again where you would have

1032
04:42:56.840 --> 04:43:02.520
been an area at the top in between shoulders, near

1033
04:43:02.599 --> 04:43:08.959
your neck. Going back, massage in the area again, but

1034
04:43:09.159 --> 04:43:22.680
this time moving downwards, making it downward stroke to the

1035
04:43:22.840 --> 04:43:31.360
middle of your back, working from the outside inwards, massage

1036
04:43:31.479 --> 04:43:38.759
in that your back, but the outsides of your back

1037
04:43:43.119 --> 04:43:58.680
parts where your arms will maybe rest against almost the

1038
04:43:58.840 --> 04:44:11.159
part that connects your front to your back, and just

1039
04:44:11.400 --> 04:44:19.840
messaging down firmly but gently, as firm as you want,

1040
04:44:23.279 --> 04:44:27.680
moving down, and then moving across a little bed, moving

1041
04:44:27.720 --> 04:44:33.759
all the way down again, be very gentle yet firm

1042
04:44:33.959 --> 04:44:45.599
as you choose. Eventually you get to the spine. We

1043
04:44:45.759 --> 04:44:49.799
can message the muscles on either side of your spine

1044
04:44:50.680 --> 04:44:53.680
from the top of your neck all the way down

1045
04:44:56.520 --> 04:45:05.439
to your lower back. We can do that a few times.

1046
04:45:08.479 --> 04:45:15.240
Sometimes people would use the knuckle or the you know,

1047
04:45:15.400 --> 04:45:19.599
the two fingers and just go either side of the

1048
04:45:19.720 --> 04:45:25.040
spine almost just push down, go all the way down

1049
04:45:25.119 --> 04:45:32.479
to the bottom of the spine, each time releasing tension

1050
04:45:33.200 --> 04:45:42.360
and opening up the body, stretching your body so that

1051
04:45:42.520 --> 04:45:49.639
you feel more relaxed but at the same time rejuvenated.

1052
04:46:01.000 --> 04:46:04.279
And now I'm going to move to one side, to

1053
04:46:04.400 --> 04:46:11.720
your right side, and from the bottom of your ribs

1054
04:46:13.639 --> 04:46:19.200
to your pelvis, I'm going to message that area of

1055
04:46:19.360 --> 04:46:24.319
your back. I'll stretch over the other side and i

1056
04:46:24.360 --> 04:46:30.959
will pull the muscles gently and massage and push from

1057
04:46:31.040 --> 04:46:33.840
one end that side or the way to my side

1058
04:46:35.880 --> 04:46:38.799
to the middle of fact to where your spine is

1059
04:46:40.159 --> 04:46:45.799
massaging that side of your spine the opposite side to

1060
04:46:45.880 --> 04:46:53.759
where I'm standing. It's almost likely kneading bread. There's that

1061
04:46:53.919 --> 04:47:00.840
big area which is firm yet lots there to message.

1062
04:47:06.040 --> 04:47:10.319
Potentially one of the most important places to actually have

1063
04:47:10.880 --> 04:47:18.279
a message because you really feel it. You really feel

1064
04:47:18.479 --> 04:47:23.840
the release and the pleasure of having your lower back massaged.

1065
04:47:27.040 --> 04:47:32.680
It releases so much from your body that's not useful,

1066
04:47:35.880 --> 04:47:41.439
starting a healing process which will continue long after this

1067
04:47:41.680 --> 04:47:53.759
recording is over. The message in this part of your

1068
04:47:53.799 --> 04:47:59.159
body not only feels really good for you, it's actually

1069
04:47:59.279 --> 04:48:03.080
fun to do it because it is, as I said,

1070
04:48:03.279 --> 04:48:08.360
like kneading bread, it's a part that you can really

1071
04:48:08.479 --> 04:48:16.240
get hold of and really massage deeply. If that's your choice.

1072
04:48:24.240 --> 04:48:26.159
They're not going to move over to the other side

1073
04:48:26.200 --> 04:48:32.680
of your body and do the same with the opposite

1074
04:48:32.799 --> 04:48:42.119
part of your lawer back. Kneading and messaging from your

1075
04:48:42.279 --> 04:48:49.720
sides or way to the middle of your back where

1076
04:48:49.759 --> 04:49:03.400
your spine is pressing and kneading firm and gentle at

1077
04:49:03.439 --> 04:49:18.680
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1078
04:49:19.040 --> 04:49:30.680
relaxation or mixed together. Plus there's that feeling from your

1079
04:49:30.759 --> 04:49:35.880
stomach as it's being stretched. Even though you're in your

1080
04:49:36.000 --> 04:49:40.279
stomach now, you can feel it being stretched because that

1081
04:49:40.439 --> 04:49:51.840
whole area is connected to your stomach. Now we're going

1082
04:49:51.880 --> 04:49:56.799
to move or move further up to your top of

1083
04:49:56.880 --> 04:50:03.159
your body, and we did the same this time, starting

1084
04:50:04.520 --> 04:50:10.799
with your upper back. Put my hands forward over and

1085
04:50:10.959 --> 04:50:18.319
massive massage in that area up to your spine, from

1086
04:50:18.400 --> 04:50:22.560
the side of your body up to your spine to

1087
04:50:22.720 --> 04:50:29.000
some of that message area that muscle tissue or whatever

1088
04:50:29.240 --> 04:50:34.799
fatty tissue even will be possibly from your chest because

1089
04:50:34.799 --> 04:50:38.680
it's all connected. The chest and the back connect together.

1090
04:50:41.840 --> 04:50:45.080
I'm going to be massaging and just pulling some of

1091
04:50:45.200 --> 04:50:53.159
that skin from your side up and massaging the area

1092
04:50:56.159 --> 04:51:00.279
of your upper back all the way to your line.

1093
04:51:04.720 --> 04:51:06.919
And then I'll move down a bit and I'll continue

1094
04:51:07.560 --> 04:51:10.599
with the middle of your back doing exactly the same thing.

1095
04:51:14.439 --> 04:51:28.279
There's gentle as deep as you choose. Now I'll move

1096
04:51:28.439 --> 04:51:32.599
or the other side again and do the exact same

1097
04:51:32.799 --> 04:51:36.759
thing with the top of your back on the other side,

1098
04:51:37.840 --> 04:51:51.919
from pretty much underneath your arm area, really to your spine,

1099
04:51:56.959 --> 04:52:03.599
and then continue in that all the way down, including

1100
04:52:03.759 --> 04:52:20.759
your lower your middle of your back. I'm gonna go

1101
04:52:21.200 --> 04:52:27.439
to your thighs, the backs of your thighs, and the

1102
04:52:27.639 --> 04:52:37.560
sides of your thighs, starting with your right leg. Massage

1103
04:52:37.639 --> 04:52:47.240
in the back and the sides of your thighs gently

1104
04:52:47.479 --> 04:52:53.400
and firmly. There's a lot of muscles there. It's an

1105
04:52:53.439 --> 04:52:57.000
area that can be very tense at times and maybe

1106
04:52:57.720 --> 04:53:00.639
needs a little bit more pressure than the the body

1107
04:53:01.680 --> 04:53:09.400
that's up to you. You can gently stroke the back

1108
04:53:12.240 --> 04:53:16.560
of your legs where you know, opposite your knee joint

1109
04:53:17.840 --> 04:53:30.799
or underneath your knee joint, very sensitive, gentle area, and

1110
04:53:31.159 --> 04:53:38.520
working down to your calf muscles. Massage in your calf

1111
04:53:38.639 --> 04:53:53.319
muscles thoroughly and deeply, if you choose, using both hands, fingers,

1112
04:53:53.880 --> 04:54:07.119
digging deep to your ankles and the back of your

1113
04:54:08.119 --> 04:54:14.119
back of your ankles, just gently message in that area,

1114
04:54:19.560 --> 04:54:25.759
maybe lifting the leg and stretching it a little bit.

1115
04:54:35.880 --> 04:54:51.240
Moving to the right foot, massaging the bottom of your

1116
04:54:51.279 --> 04:55:05.479
feet and the size of your feet h gently but

1117
04:55:06.479 --> 04:55:17.959
firm enough so they don't tickle. Just allow the pleasure

1118
04:55:18.040 --> 04:55:23.599
that you get from heaving your feet massaged to just

1119
04:55:23.759 --> 04:55:32.639
overtake you. As I continue to message your feet, the

1120
04:55:32.759 --> 04:55:40.599
bottoms of your feet, the sides, your arches, your heel.

1121
04:55:43.000 --> 04:55:45.240
You can put a lot of pressure into your heel

1122
04:55:46.040 --> 04:55:51.040
and it feels amazing, Yet the arches need to be

1123
04:55:51.119 --> 04:56:02.840
a bit more gentle. Stretching your toes gently, a message

1124
04:56:02.919 --> 04:56:08.959
in the bottoms of your toes with my fingers, each

1125
04:56:09.080 --> 04:56:22.720
one individually. Moving over to the left leg to do

1126
04:56:22.880 --> 04:56:31.639
exactly the same thing. Starting at the top of the thighs,

1127
04:56:33.840 --> 04:56:36.400
work in the back of the thighs and the sides,

1128
04:56:38.040 --> 04:56:48.439
massaging deeply and gently, a whole area, working all the

1129
04:56:48.479 --> 04:57:01.319
way down. And this is an area that maybe you

1130
04:57:01.400 --> 04:57:09.720
could like to spend more time relaxing and messaging. Perhaps,

1131
04:57:10.639 --> 04:57:15.479
if you wanted, I could make a future recording wants

1132
04:57:15.479 --> 04:57:24.439
spend more time on one particular area. As you moved

1133
04:57:24.520 --> 04:57:37.200
down to your calf muscles, Massage in your calf muscles

1134
04:57:38.680 --> 04:57:52.599
firmly and gently. Move down your ankle into your feet,

1135
04:57:54.439 --> 04:58:00.759
Massage in backs of your feet, bottom of your feet,

1136
04:58:05.919 --> 04:58:12.919
stretching your toes and message in each to individually. And

1137
04:58:13.040 --> 04:58:18.959
the feeling of pleasure and release, the experience in your

1138
04:58:19.000 --> 04:58:40.720
having your feet and massaged feels really good. Now she

1139
04:58:40.959 --> 04:58:52.639
turn over in your mind. Laying on your Back's going

1140
04:58:52.720 --> 04:59:09.880
to start again your neck area and your shoulders, just

1141
04:59:10.040 --> 04:59:20.560
to get back in touch with that area. And as

1142
04:59:20.639 --> 04:59:32.200
you move up, I can clean my hands, make them

1143
04:59:32.279 --> 04:59:36.080
more fresh, because now I'm going to mess on your face,

1144
04:59:37.520 --> 04:59:52.159
simply starting off with your forehead. Your eyes are closed,

1145
04:59:53.520 --> 04:59:59.319
I can just stretch your eyes a little bit, pushing

1146
04:59:59.439 --> 05:00:16.319
up on your eyebrows, just messaging around your scalp, massaging

1147
05:00:16.560 --> 05:00:26.799
down your cheeks, around your ears, into your jaw, himply

1148
05:00:31.759 --> 05:00:50.200
the side of your neck, chin, and just moving down

1149
05:00:54.360 --> 05:01:01.840
shut your neck down to your chest, starting by message

1150
05:01:01.919 --> 05:01:08.759
in the very top of your chest where the collar

1151
05:01:08.840 --> 05:01:22.080
bone is. Give a side of the collarbone, and then

1152
05:01:22.279 --> 05:01:34.720
just message in the hole of the chest, moving the

1153
05:01:34.880 --> 05:01:48.479
chest around, because it's quite a large area. You can

1154
05:01:48.599 --> 05:01:56.080
move from one side to the next. Move in my

1155
05:01:56.279 --> 05:02:07.040
hands underneath pretty much where your arms on, stretching up,

1156
05:02:09.200 --> 05:02:12.240
stretching some of the muscles of your back in the process,

1157
05:02:17.520 --> 05:02:26.159
moving up over your chest and then moving down again.

1158
05:02:38.919 --> 05:02:44.439
Then lawering my hands. They're just massage gently and slide

1159
05:02:44.720 --> 05:02:50.880
down towards your stomach, starting in the middle of your

1160
05:02:50.959 --> 05:03:01.319
chest and then gradually my hands moving apart and massaging

1161
05:03:01.520 --> 05:03:10.840
and sliding at the same time, moving down to just

1162
05:03:10.959 --> 05:03:26.479
below your ribcage, moving down and then messaging up again,

1163
05:03:29.279 --> 05:03:37.159
giving your chest all the attention that it needs to

1164
05:03:37.360 --> 05:03:49.560
feel completely relaxed, remembering that I'm also going to be

1165
05:03:49.720 --> 05:03:55.720
focusing on your sides as well, an area that really

1166
05:03:56.000 --> 05:04:03.560
doesn't get much attention. It feels really good when it's massaged,

1167
05:04:08.479 --> 05:04:12.479
just stroking my hands down the sides of your body,

1168
05:04:16.279 --> 05:04:19.720
just below your arms, all the way down to your hips.

1169
05:04:29.360 --> 05:04:35.360
Now move into your stomach area. We're gonna stand on

1170
05:04:35.479 --> 05:04:38.000
one side of you like I did when I did

1171
05:04:38.080 --> 05:04:44.319
your lower back. I'm gonna do a similar process of

1172
05:04:44.560 --> 05:04:59.279
just stretching the muscles from your side, gently massaging on

1173
05:04:59.400 --> 05:05:07.040
one side to the next, move in the whole area

1174
05:05:08.119 --> 05:05:12.040
from below your ribs all the way down to below

1175
05:05:12.119 --> 05:05:21.720
your belly button, and then move around to the other

1176
05:05:21.840 --> 05:05:37.639
side of you and repeat that process of relaxing, deeply, calmly.

1177
05:05:40.799 --> 05:05:47.959
You feel loose, you feel free. And there's something about

1178
05:05:48.080 --> 05:05:52.919
having your stomach message that's different from any other part

1179
05:05:56.439 --> 05:06:00.959
because we do have a tendency of holding a different

1180
05:06:01.080 --> 05:06:05.119
kind of stress in her stomach that we may not

1181
05:06:05.240 --> 05:06:16.240
be aware of. There's a now message your stomach in

1182
05:06:16.360 --> 05:06:23.840
front of your stomach, making circles around your belly, buttom

1183
05:06:29.720 --> 05:06:39.520
thing going the other way around. The gentleness and a

1184
05:06:39.680 --> 05:06:51.439
freedom that comes from feeling how you're feeling as a now.

1185
05:06:51.680 --> 05:06:59.520
Move down the tops of your thighs, muscles message in them,

1186
05:07:01.080 --> 05:07:03.799
and I can do this to your legs at the

1187
05:07:03.880 --> 05:07:15.119
same time, pressing down, massaging deeply those muscles in your thighs,

1188
05:07:15.919 --> 05:07:24.840
the front of your thighs, and moving down to your knees,

1189
05:07:25.799 --> 05:07:38.439
gently massaging your knees, Sliding down your shins, putting pressure

1190
05:07:38.520 --> 05:07:46.279
on either side of your shin gently softly but firmly,

1191
05:07:50.439 --> 05:07:59.680
moving down to your ankles, stroking the tops of your

1192
05:08:06.279 --> 05:08:11.680
and then with each foot in each hand, just gently

1193
05:08:11.919 --> 05:08:20.240
messaging the whole of the foot, the top, the bottom,

1194
05:08:21.040 --> 05:08:29.319
your heel, your ankle, your toes, messaging every part of

1195
05:08:29.439 --> 05:08:37.680
your feet. It feels so good just to let go

1196
05:08:39.119 --> 05:09:03.000
and enjoy the process, enjoy feeling so deeply relaxed. So

1197
05:09:03.279 --> 05:09:10.759
much comfort and so many feelings become just from touching

1198
05:09:10.919 --> 05:09:27.319
your skin, and you can just lie there for as

1199
05:09:27.479 --> 05:09:37.279
long as you choose, enjoying the feeling of deep comfort

1200
05:09:40.319 --> 05:10:12.520
from being massaged by me, enjoy feeling deeply, and all

1201
05:10:12.560 --> 05:10:21.919
we're gonna do is blow out some candles. In your mind,

1202
05:10:33.479 --> 05:10:43.799
there we're going to be a hundred candles, and you're

1203
05:10:43.799 --> 05:10:50.119
going to blow each one out individually, one by one,

1204
05:10:52.759 --> 05:11:02.439
starting at one hundred. As I count down all the

1205
05:11:02.520 --> 05:11:10.319
way down to one, and each time I say a number,

1206
05:11:15.799 --> 05:11:22.639
you can imagine that candle in front of you, and

1207
05:11:22.720 --> 05:11:32.479
I'd like you to actually physically generally blow that candle out,

1208
05:11:38.799 --> 05:11:50.959
just so it's not big blows, just a gentle, and

1209
05:11:51.159 --> 05:12:01.159
that candle will extinguish. And then I say the next number,

1210
05:12:02.759 --> 05:12:11.759
so you move down, then you can just blow that

1211
05:12:11.919 --> 05:12:21.880
one out as well. And as we move down the numbers,

1212
05:12:26.400 --> 05:12:35.080
you'll find yourself feeling more and more relaxed. If you

1213
05:12:35.279 --> 05:12:44.400
need to sleep, you'll also find yourself becoming incredibly tired

1214
05:12:45.639 --> 05:12:56.959
and sleepy. In fact, you may struggle to blow out

1215
05:12:57.119 --> 05:13:14.000
all one hundred of these candles. Less you feel more

1216
05:13:14.159 --> 05:13:41.799
and more deeply relaxed, more and more deeply tired. And

1217
05:13:42.240 --> 05:13:51.919
the further you go down, the more your mind starts

1218
05:13:52.400 --> 05:14:03.959
to drift. You may why that you stop listening to

1219
05:14:04.119 --> 05:14:16.599
me after a while. And even though there may be

1220
05:14:17.599 --> 05:14:25.599
background sounds where you are. You'll be aware of those

1221
05:14:25.759 --> 05:14:30.599
sounds at the moment.

1222
05:14:35.639 --> 05:14:36.319
He may.

1223
05:14:39.599 --> 05:14:54.400
Start to just not even notice them at all because

1224
05:14:54.560 --> 05:15:08.119
they're unimportant. Where I am, I've got the sounds of

1225
05:15:08.240 --> 05:15:14.840
the birds, thet's all horrors, the pigeon who likes to

1226
05:15:14.959 --> 05:15:21.520
say hello sometimes, and there's the old plane that goes by.

1227
05:15:24.520 --> 05:15:38.000
Maybe traffic and trains in the distance. But none of

1228
05:15:38.080 --> 05:15:50.240
that scene is important. Whatsoever. Or candles you blow out.

1229
05:15:52.119 --> 05:16:04.840
The less important anything is more candles you blow out.

1230
05:16:09.040 --> 05:16:30.360
The firth seemed to move away, sounds, general date days,

1231
05:16:30.799 --> 05:16:45.840
stuff seems to just move away on its own. You

1232
05:16:46.560 --> 05:17:10.880
feel calmer with every candle you blowout, guiding you to

1233
05:17:11.080 --> 05:17:24.159
the next number. Did you hear me say? And then

1234
05:17:24.240 --> 05:17:41.919
you blow that candle out to so easy, so simple.

1235
05:17:51.439 --> 05:18:06.240
I'm gonna start by introducing the first candle. She's a hundred.

1236
05:18:10.639 --> 05:18:24.400
First candle, she is one hundred. When you blow that

1237
05:18:24.799 --> 05:18:44.319
candle out, you'll find immediately a light change in how

1238
05:18:44.439 --> 05:18:55.799
you feel, as well as a real sense of positivity

1239
05:18:56.759 --> 05:19:31.080
growing within you. Relaxation and sleepiness expanded. Starting with one hundred,

1240
05:19:34.040 --> 05:20:15.520
bow have my candle now? Ninety nine, candle ninety eight,

1241
05:20:35.959 --> 05:22:15.200
cand ninety seven ninety six, capt ninety five, ninety four,

1242
05:22:39.959 --> 05:24:41.520
candle ninety three, N two one and ninety and eighty

1243
05:24:41.799 --> 05:27:34.319
T nine eight eight can eight H eight eight five

1244
05:28:26.400 --> 05:32:11.720
eight eight itmation two two S nine, Candle seventy eight,

1245
05:32:20.639 --> 05:33:23.240
candle seventy seven, candle seventy six, candle seventy five, candle

1246
05:33:26.080 --> 05:34:23.200
seventy four, candle seventy three, candle seventy two, candle seventy one,

1247
05:34:44.000 --> 05:35:44.959
candle seventy one and seventy and sixty nine, candle sixty eight,

1248
05:35:54.759 --> 05:36:57.439
candle sixty seven, candle sixty five, candle sixty four, candle

1249
05:36:59.560 --> 05:37:47.840
sixty four, candle sixty three, candle sixty and.

1250
05:37:51.080 --> 05:37:52.000
Sixty one.

1251
05:38:14.720 --> 05:39:36.159
Candy sixty and fifty nine. Can do fifty eight, can

1252
05:39:40.240 --> 05:41:06.560
fifty seven, fifty six, canto fifty five, candle fifty four,

1253
05:41:28.799 --> 05:43:31.479
handle fifty three, candle fifty fifty, can to fifty, can

1254
05:43:31.639 --> 05:45:08.799
do fifty one, can do fifty fourty nine, candle forty eight,

1255
05:45:46.159 --> 05:47:31.599
candle forty seven, candle forty six, candle forty five, forty

1256
05:47:31.720 --> 05:49:41.560
two candle What do you want? Candle forty thirty nine,

1257
05:50:19.840 --> 05:53:04.840
set eight, cant thirty seven, candle thirty five four, candle

1258
05:53:08.799 --> 05:55:57.080
thirty three candle thirty one, si and two one ten

1259
05:55:57.639 --> 05:59:06.279
nine twenty eight and tenty seven twenty six candle twenty

1260
05:59:07.119 --> 06:01:14.479
five and when TI four twenty can do went to

1261
06:01:47.439 --> 06:01:53.639
and twenty one.

1262
06:02:33.240 --> 06:03:37.000
Wait and do.

1263
06:03:40.080 --> 06:05:26.240
N seven.

1264
06:05:24.560 --> 06:11:43.759
Sixty four sh nine eight eight.

1265
06:14:02.400 --> 06:14:45.759
Two two.

1266
06:15:00.279 --> 06:16:58.200
Shhhhhhh four.

1267
06:17:04.000 --> 06:17:11.200
Let go of all of those thoughts, worries, concerns about

1268
06:17:11.279 --> 06:17:17.840
the past, thoughts about the future, and even things you've

1269
06:17:17.840 --> 06:17:25.599
been thinking about today. Just let it all go because

1270
06:17:25.680 --> 06:17:33.279
none of it is useful in this moment. This is

1271
06:17:34.279 --> 06:17:53.759
your opportunity to just focus on feeling relaxed, allowing yourself

1272
06:17:53.919 --> 06:18:01.680
to get in touch with that natural sense of peace

1273
06:18:04.360 --> 06:18:10.000
that we all have within us. It's available for everyone.

1274
06:18:11.159 --> 06:18:16.040
It just sometimes takes a little bit of effort to

1275
06:18:16.240 --> 06:18:22.279
set up the right time and place in order for

1276
06:18:22.400 --> 06:18:29.319
you to just let go. Because when you do decide

1277
06:18:31.720 --> 06:18:37.040
to let go and relax, that's what your body starts

1278
06:18:37.119 --> 06:18:47.360
to do, because you've chosen, You've chosen to just allow

1279
06:18:47.520 --> 06:18:53.360
your body to unwind and your mind starts to slow down.

1280
06:18:56.680 --> 06:19:01.680
And it's a nice feeling, nice feeling at the beginning

1281
06:19:01.959 --> 06:19:10.639
just to know that you have chosen to decide to

1282
06:19:10.840 --> 06:19:18.599
relax deeply, and because you've made that decision, your body

1283
06:19:19.840 --> 06:19:25.840
will just follow suit, because sometimes all the muscles in

1284
06:19:25.959 --> 06:19:31.680
your body need is just permission from you to relax.

1285
06:19:35.720 --> 06:19:40.520
Because so often we're busy, we're going from here to there,

1286
06:19:40.680 --> 06:19:46.439
we're walking around, and we're doing stuff, and the body

1287
06:19:46.479 --> 06:19:54.599
doesn't have any time or space to really relax deeply.

1288
06:19:58.040 --> 06:20:00.439
So it kind of waits for you to eat.

1289
06:20:00.360 --> 06:20:00.880
The way.

1290
06:20:02.799 --> 06:20:12.880
Waits for your permission. And when you do give your permission,

1291
06:20:14.560 --> 06:20:17.080
when you give the say so, when you say okay,

1292
06:20:18.360 --> 06:20:25.439
it's time for your body to let go completely and

1293
06:20:25.560 --> 06:20:37.000
relax totally, your body just follows. So like a breath

1294
06:20:37.080 --> 06:20:46.159
of relief. Ah good, I can now relax have feeling

1295
06:20:47.159 --> 06:20:50.439
at the end of a day of very physical day

1296
06:20:50.560 --> 06:20:54.240
that you may experience in the past, where you get

1297
06:20:54.360 --> 06:20:58.200
home and you just sit down on a chair, maybe

1298
06:20:58.240 --> 06:21:04.680
you kick your shoes off, and feels so nice. I

1299
06:21:04.840 --> 06:21:08.840
know that you don't have to get up again for

1300
06:21:08.880 --> 06:21:12.080
a little while at least, and if you choose, you

1301
06:21:12.200 --> 06:21:21.279
can just sit there for maybe an hour to feels bliss.

1302
06:21:25.560 --> 06:21:30.240
And just by sitting down like that, your body knows

1303
06:21:30.840 --> 06:21:35.759
that it's time to relax. Your body has been given

1304
06:21:35.880 --> 06:21:42.799
permission from you because it's a mindset in your mind,

1305
06:21:46.159 --> 06:21:56.560
you're prepared to let go of everything and just completely

1306
06:21:57.759 --> 06:22:06.479
allow all the stress of your body to evaporate, an

1307
06:22:06.560 --> 06:22:20.759
intensions can just gradually vanish. It's almost like magic, really,

1308
06:22:26.319 --> 06:22:33.360
because that sense of relaxation in your body, it's a

1309
06:22:33.479 --> 06:22:39.919
very natural state. It's not something unusual. It may feel

1310
06:22:40.040 --> 06:22:44.119
unusual when you first start to relax if you haven't

1311
06:22:44.240 --> 06:22:49.639
really spent a lot of time focusing and giving yourself

1312
06:22:49.799 --> 06:22:54.880
this space to let go completely and relax. They seem

1313
06:22:54.959 --> 06:23:03.520
almost alien, but it isn't. It's actually the most natural

1314
06:23:03.639 --> 06:23:12.240
thing in the world to let go completely, to relax totally,

1315
06:23:14.200 --> 06:23:20.919
the most natural thing in the world to allow yourself

1316
06:23:25.319 --> 06:23:32.680
to feel really calm in your mind. And it is

1317
06:23:32.959 --> 06:23:40.680
almost like a literal unwinding. It's like you press a

1318
06:23:40.759 --> 06:23:49.520
button and all the tension just releases, and it's like

1319
06:23:49.639 --> 06:23:53.159
a wheel, like a cog, like the inside of the

1320
06:23:53.319 --> 06:23:57.439
clock just unwinding. And it's almost like you could see

1321
06:23:58.479 --> 06:24:03.319
the little wind up knob that's used just going the

1322
06:24:03.439 --> 06:24:09.840
opposite way that you choose to wind it up, and

1323
06:24:10.000 --> 06:24:19.119
the energy that frymetic stress for energy gradually winding down,

1324
06:24:20.400 --> 06:24:27.759
losing its power, losing its straight as a sense of

1325
06:24:27.919 --> 06:24:39.880
relaxation becomes stronger and deeper, and you may find at

1326
06:24:40.119 --> 06:24:47.119
more relaxed, you feel that your mind starts to wonder.

1327
06:24:50.240 --> 06:24:56.080
Maybe you seem to stop listening to me for a while,

1328
06:24:57.759 --> 06:25:03.040
your mind goes somewhere else, and then you realize you're

1329
06:25:03.119 --> 06:25:08.560
listening to me again, and that's just your mind to

1330
06:25:08.759 --> 06:25:18.799
drift in to sleep, which is quite natural, because sometimes

1331
06:25:19.000 --> 06:25:26.040
when we're stressed and tense, we're not may I actually

1332
06:25:26.159 --> 06:25:31.080
be aware of what we need and we physically your

1333
06:25:31.159 --> 06:25:41.400
emotionally need in this moment. But when you allow your

1334
06:25:41.520 --> 06:25:47.240
body and mind to relax completely and you let go

1335
06:25:47.360 --> 06:25:57.840
of all thoughts, concerns, worries, ideas, all the goo allow

1336
06:25:57.959 --> 06:26:06.040
them to drop onto the floor when you start to

1337
06:26:08.200 --> 06:26:19.479
get in touch with the feelings of such relaxation, feelings

1338
06:26:19.759 --> 06:26:27.759
so nice to be in touch with the calmness of

1339
06:26:27.959 --> 06:26:36.680
the different body parts as they become looser and looser.

1340
06:26:40.759 --> 06:26:49.639
Believe in your breathe in seems easier and more natural, effortless,

1341
06:26:52.919 --> 06:26:58.360
as that cool ads through your mouth or nose into

1342
06:26:58.439 --> 06:27:09.319
your lungs, breathing in comforts and relaxation, and then just

1343
06:27:09.479 --> 06:27:17.840
breathing out any excess remain intention or stress from every

1344
06:27:18.439 --> 06:27:26.200
part of your body and mind. And as you start

1345
06:27:26.319 --> 06:27:32.400
to focus on your mind, maybe you notice that things

1346
06:27:34.840 --> 06:27:40.639
have come to a standstill or maybe just much much

1347
06:27:41.159 --> 06:27:50.240
lower than before, because your mind is not really needed

1348
06:27:51.759 --> 06:27:59.400
when listening to my voice, which allows your mind to

1349
06:27:59.599 --> 06:28:08.880
relax just as deep as your body. And that's synchronicity

1350
06:28:09.759 --> 06:28:21.040
between the relaxation of your body relaxation of your mind.

1351
06:28:23.439 --> 06:28:33.360
Let you know that feeling completely calm, loose, and relaxed

1352
06:28:36.759 --> 06:28:54.599
is a great healing experience. Fear has so many positive

1353
06:28:54.959 --> 06:29:02.919
benefits of your body, mind, and your life. To be

1354
06:29:03.040 --> 06:29:13.439
able to elect over everything and to relax completely you

1355
06:29:13.560 --> 06:29:21.759
know all parts of your body and mind. Even your

1356
06:29:21.880 --> 06:29:38.799
bone has relaxed, your muscles relaxed, even the skin that

1357
06:29:39.200 --> 06:29:50.919
covers your body is relaxed. Every hair.

1358
06:29:54.080 --> 06:29:54.479
You have.

1359
06:29:56.200 --> 06:30:13.799
Is also deeply relaxed. Then your brain really starts to

1360
06:30:14.040 --> 06:30:28.000
feel the benefits this heating relaxation, and as you focus

1361
06:30:30.000 --> 06:30:34.000
on the inside of your scalp where your brain is,

1362
06:30:35.919 --> 06:30:43.680
you can start to realize and notice the benefits of

1363
06:30:43.840 --> 06:30:55.479
your brain relaxing detail. And as your brain continues to

1364
06:30:55.680 --> 06:31:05.319
reax his sense those messages to the rest of your

1365
06:31:05.400 --> 06:31:20.319
body and to your mind to really relax more deeply

1366
06:31:22.840 --> 06:31:39.080
relax in the more completely, letting go any remaining thoughts

1367
06:31:41.159 --> 06:31:48.040
or concerns, allow them just to drop onto the floor

1368
06:31:50.200 --> 06:31:58.680
because they're not long and necessary in this moment, this

1369
06:31:58.959 --> 06:32:13.759
moment and deep relaxation and calmness. Feeling your brain with

1370
06:32:14.200 --> 06:32:36.840
deep concentrated heathing, calming, relaxing, every part of your brain

1371
06:32:41.319 --> 06:33:01.279
feeling so bush and comfortable, So relaxed and beheaceful. Your

1372
06:33:01.439 --> 06:33:13.400
brain feels so light, that's so healthy. That sense of

1373
06:33:13.919 --> 06:33:29.680
deep deep comfort really does allow you to enjoy those

1374
06:33:30.159 --> 06:33:41.880
ever increasing sensations of comfort that are spreading throughout your body,

1375
06:33:46.159 --> 06:34:02.840
relaxing each and every muscle of your body deeper, deeper,

1376
06:34:05.959 --> 06:34:23.560
much more deeper than before, much more comfort spreading through

1377
06:34:24.959 --> 06:34:39.000
your body, your mind, be so peaceful and calm, so

1378
06:34:41.400 --> 06:34:55.200
very very peaceful in avery part of your body, let

1379
06:34:55.439 --> 06:35:16.119
it go, everything and everything so peaceful. Call so relax

1380
06:35:22.240 --> 06:35:29.919
very second aposis you feel.

1381
06:35:31.959 --> 06:35:50.919
Dper DPA relaxed, dper and dper relax.

1382
06:35:53.279 --> 06:35:57.720
Call so calm.

1383
06:36:01.479 --> 06:36:03.159
Beeace for.

1384
06:36:05.959 --> 06:36:15.240
So very peace from your head down to your ties.

1385
06:36:18.400 --> 06:36:30.759
Such peace and comfort growing all all the time, Such

1386
06:36:31.520 --> 06:36:40.919
peace and comfort spreading through your body and.

1387
06:36:41.240 --> 06:36:51.680
Mind deeper deepert, such comfort.

1388
06:36:53.680 --> 06:37:03.479
Spreading and sinking deeper into ay muscle of your body,

1389
06:37:07.080 --> 06:37:20.720
so that you feel amazing, so relaxed, so piece so

1390
06:37:25.479 --> 06:37:46.279
so relax a PIACEI letting go everything to do a

1391
06:37:46.479 --> 06:37:54.240
body scan, focusing on firstly how you feel in your body,

1392
06:37:55.360 --> 06:38:00.959
not trying to change how you feel, not trying to relax,

1393
06:38:02.240 --> 06:38:07.240
not trying to move away from any discomfort or stress

1394
06:38:07.439 --> 06:38:14.880
or tension. Just accepting, observing and accepting how you feel

1395
06:38:15.880 --> 06:38:20.799
in the different parts of your body, just allowing yourself

1396
06:38:22.200 --> 06:38:29.639
to be exactly as you are, to notice, to get

1397
06:38:29.720 --> 06:38:38.360
in touch with how you actually feel in this moment.

1398
06:38:41.720 --> 06:38:48.319
I'm going to start off by focusing on your hands.

1399
06:38:52.919 --> 06:39:01.080
Just be aware of your hands, like you to move

1400
06:39:01.159 --> 06:39:06.319
your hands around, just maybe move your fingers a little bit.

1401
06:39:08.759 --> 06:39:14.479
I've been in closing your hands very gently, just so

1402
06:39:14.919 --> 06:39:20.479
that you can get in touch with how your hands

1403
06:39:22.959 --> 06:39:43.240
and your fingers fell, very very slow movements. Focusing now

1404
06:39:44.119 --> 06:39:51.360
on your feet, and if you can just do kind

1405
06:39:51.360 --> 06:39:56.360
of an equivalent with your feet you've just done with

1406
06:39:56.560 --> 06:40:05.159
your hands. Maybe turn in your ankles, moving your feet around,

1407
06:40:07.159 --> 06:40:17.599
moving your toes gently, only very gently and very slowly,

1408
06:40:20.599 --> 06:40:36.000
noticing how your feet feel in this moment. Focusing now

1409
06:40:36.200 --> 06:40:37.040
on your eyes.

1410
06:40:40.040 --> 06:40:41.240
I'd like you to just.

1411
06:40:42.840 --> 06:40:48.639
Focus on your eyelids. Maybe you can open and close

1412
06:40:48.720 --> 06:40:52.919
your eyes a couple of times to really get in

1413
06:40:53.159 --> 06:40:57.240
touch with how you feel. When you do close your eyes,

1414
06:40:59.360 --> 06:41:05.799
the muscle changes in your eyes when you did close them,

1415
06:41:08.639 --> 06:41:15.000
maybe raising your eyebrows. It stretches the tops of your eyes,

1416
06:41:18.240 --> 06:41:26.680
perhaps squinting your eyes, scrunching up your eyes just so

1417
06:41:26.799 --> 06:41:27.279
you can.

1418
06:41:28.639 --> 06:41:28.959
Here it.

1419
06:41:29.080 --> 06:41:39.040
Get in touch with all aspects of how your eyes

1420
06:41:39.560 --> 06:41:58.040
feel right now. Now focusing on your thighs, then you

1421
06:41:58.119 --> 06:42:03.479
know it just starts you to tense your thighs just

1422
06:42:04.479 --> 06:42:15.119
very very gently, just enough so you can become more

1423
06:42:17.159 --> 06:42:28.200
attuned to the physical sensation of your upper legs, the

1424
06:42:28.319 --> 06:42:31.319
front of your thighs, and the backs of your thigh

1425
06:42:35.880 --> 06:42:55.279
noticing and observing how your thighs feel right now, moving

1426
06:42:55.520 --> 06:43:03.919
your focus to the back of your neck, just noticing

1427
06:43:04.119 --> 06:43:10.159
the back of your neck the muscles, and of course

1428
06:43:10.319 --> 06:43:14.639
they lead to the side of your neck. They also

1429
06:43:14.919 --> 06:43:19.759
lead to the top of your back, which leads to

1430
06:43:19.840 --> 06:43:25.360
your shoulders. So as you focus on the back of

1431
06:43:25.479 --> 06:43:32.840
your neck, maybe you can move your head gently upwards

1432
06:43:34.000 --> 06:43:39.959
as if you're looking up. Maybe moving your head down

1433
06:43:41.400 --> 06:43:48.000
as if you're looking down, perhaps moving your head side

1434
06:43:48.200 --> 06:44:00.599
to side, right to left, but only very slowly, very gently.

1435
06:44:03.119 --> 06:44:08.279
I'm not trying to force anything. It has to be

1436
06:44:08.799 --> 06:44:17.240
very very gentle, just so you can.

1437
06:44:18.720 --> 06:44:20.319
Be more.

1438
06:44:22.000 --> 06:44:31.400
In touch with the felix with the sensations, the physical

1439
06:44:32.799 --> 06:44:39.720
sensations of how on the back of your neck feels

1440
06:44:41.520 --> 06:44:56.880
right now. As we now focus on the tops of

1441
06:44:57.000 --> 06:45:03.439
your arms, parts where your biceps and your triceps are

1442
06:45:04.479 --> 06:45:11.919
between your elbow and your shoulders. To focus on those

1443
06:45:12.159 --> 06:45:19.000
parts on tops of your arms, you may like to

1444
06:45:19.240 --> 06:45:31.080
just tense them, but very very gently and slowly, so

1445
06:45:31.200 --> 06:45:39.080
you're straining or putting any pressure whatsoever.

1446
06:45:39.959 --> 06:45:40.840
On your arms.

1447
06:45:43.560 --> 06:45:45.959
It's just so that you can.

1448
06:45:48.479 --> 06:45:55.639
Gain more of the sense of how your upper arms

1449
06:45:57.240 --> 06:46:09.119
are feeling in this moment. Just noticing as you gently,

1450
06:46:11.279 --> 06:46:20.919
very gently and slowly tighten the muscles and then lecko,

1451
06:46:25.159 --> 06:46:33.560
notice how the tops of your arms feel right now.

1452
06:46:41.720 --> 06:46:52.959
There's now focus on your stomach, the area the lower

1453
06:46:53.080 --> 06:46:59.240
abdomen area below your belly button, moving all the way

1454
06:46:59.400 --> 06:47:13.240
down to your hips, just above your grind. Maybe you're

1455
06:47:13.279 --> 06:47:24.040
able to tense these muscles in the area very very gently.

1456
06:47:27.080 --> 06:47:28.159
And slowly.

1457
06:47:33.840 --> 06:47:38.240
If that's a difficult thing to do. Maybe you can

1458
06:47:38.439 --> 06:47:49.119
just move your body, pushing your stomach up, maybe moving

1459
06:47:49.159 --> 06:47:54.360
a little bit to a side using your hips, just

1460
06:47:54.919 --> 06:47:57.840
so you get more.

1461
06:47:59.279 --> 06:48:00.200
Inch you.

1462
06:48:02.319 --> 06:48:11.599
Hell, your lower abdomen area is feeling.

1463
06:48:14.119 --> 06:48:23.319
In this moment, Just noticing.

1464
06:48:24.240 --> 06:48:33.560
The physical sensations or your lower abdomen.

1465
06:48:44.040 --> 06:48:44.240
As.

1466
06:48:44.599 --> 06:48:48.040
Move your attention.

1467
06:48:50.000 --> 06:49:01.520
To your mouth. Notice in your lips, the inside your mouth,

1468
06:49:03.799 --> 06:49:20.959
your teeth, your gums, your tongue, just noticing how your

1469
06:49:21.159 --> 06:49:30.360
tongue and your mouth feels. It may help by moving

1470
06:49:30.680 --> 06:49:37.159
your tongue around your mouth, moving it to your left,

1471
06:49:38.919 --> 06:49:44.599
maybe pressing it gently against the side of your mouth,

1472
06:49:46.159 --> 06:49:51.119
and then to the right, gently to the side of

1473
06:49:51.240 --> 06:49:59.200
your mouth, perhaps pressing up against the top of your mouth,

1474
06:50:00.360 --> 06:50:06.200
and then down gently against the bottom of your mouth,

1475
06:50:08.919 --> 06:50:25.119
always very slowly and a very very gentle so that

1476
06:50:25.319 --> 06:50:40.759
you can be aware of how you feel in your

1477
06:50:40.880 --> 06:51:12.799
mouth area. Now going to focus on your wrists, and

1478
06:51:12.840 --> 06:51:21.840
I'll ask you to maybe just routine your wrists by

1479
06:51:21.959 --> 06:51:35.599
moving your hands in a circular motion very gently and slowly, just.

1480
06:51:37.400 --> 06:51:38.720
So you can.

1481
06:51:44.439 --> 06:52:03.520
Feel the sensations that you are currently experiencing in purists,

1482
06:52:07.560 --> 06:52:16.119
perhaps lueth in your hands up and down the game

1483
06:52:17.400 --> 06:52:57.360
very very jape and slowly harry che soul, slow down

1484
06:53:00.119 --> 06:53:14.520
are to observe your lower back. The bad part is

1485
06:53:16.119 --> 06:53:32.279
just above your hips, where your coxis are the whole

1486
06:53:32.560 --> 06:53:39.520
area which also really does include the signs your body

1487
06:53:41.279 --> 06:53:50.880
because those muscles are very much connected. There's those muscles

1488
06:53:51.840 --> 06:54:01.799
also move into your hiperia, connecting to your buttocks, side

1489
06:54:02.040 --> 06:54:16.799
of your lips, and if you're physically able to do so,

1490
06:54:19.040 --> 06:54:30.200
maybe you can very gently just move your body eviss slightly,

1491
06:54:32.560 --> 06:54:49.159
very slowly from side to side, just enough to engage

1492
06:54:54.400 --> 06:55:12.400
how you feel in your lower back, perhaps secretly your

1493
06:55:12.639 --> 06:55:27.200
hips gently up and down, gently and slowly in orders

1494
06:55:31.799 --> 06:55:41.680
be in touch with the physical sensations of your law back.

1495
06:55:58.759 --> 06:56:14.639
As we know, your attention to your jaw an area

1496
06:56:15.000 --> 06:56:20.279
for your chin, all the way up to near where

1497
06:56:20.319 --> 06:56:39.479
your ears are. Oh, your jaw, you can just it's

1498
06:56:39.639 --> 06:56:49.520
okay to do so. Gently open your mouth, no wide

1499
06:56:50.040 --> 06:57:00.959
noe stretcher, just very gently and slowly in then your mouth,

1500
06:57:05.400 --> 06:57:23.840
closing your mouth very jactly and slowly so you can

1501
06:57:26.959 --> 06:58:07.639
pin touch how your jaw feels. Now I have to

1502
06:58:07.799 --> 06:58:23.520
sit down the chest around you don't need to do

1503
06:58:23.720 --> 06:58:32.040
anything to move your chest because it moves. Every time

1504
06:58:32.279 --> 06:58:41.919
we breathe. It moves very gently.

1505
06:58:43.279 --> 06:58:45.279
And slowly.

1506
06:58:47.119 --> 06:59:02.119
Automatically. With each breath you tape as your focus on

1507
06:59:05.520 --> 06:59:49.439
your chest fils. When you breathe, live in your focus

1508
06:59:51.400 --> 07:00:08.759
to your forms, your elbows. Maybe you're able to very gently.

1509
07:00:10.119 --> 07:00:12.159
And slowly.

1510
07:00:14.000 --> 07:00:22.520
Tense the muscles in your forearms, and when you do that,

1511
07:00:23.000 --> 07:00:39.799
you can feel your ol words as well, very gently

1512
07:00:44.360 --> 07:01:14.560
and slowly, gently and so play observing your forearms and

1513
07:01:14.880 --> 07:01:49.000
delpas the focus the rest of your back, your upper

1514
07:01:49.159 --> 07:02:10.639
back and the middle the middle of your back. Again,

1515
07:02:11.319 --> 07:02:22.119
this part of your body moves. Also every time you pray.

1516
07:02:27.080 --> 07:02:40.680
You may not notice that. Usually mass you observe your

1517
07:02:40.880 --> 07:02:48.080
upper back in the middle of your back. He can

1518
07:02:48.360 --> 07:03:47.159
really feel that. Gentle it's moving your focus into your

1519
07:03:47.680 --> 07:04:00.840
hip area. Butte boy that he must mother than those

1520
07:04:01.080 --> 07:04:41.080
biers in your midsection. Just noticing how your hips feel

1521
07:04:44.240 --> 07:05:02.040
right now, you can very very gently leave my hips

1522
07:05:07.000 --> 07:05:38.319
maybe sighed the side and gently sigh yeah, Harry, Chad.

1523
07:05:38.599 --> 07:06:17.360
Like softly, everything starts to slow down, including the thoughts

1524
07:06:17.520 --> 07:06:27.680
in your mind and your mind itself just starts to gradually.

1525
07:06:29.680 --> 07:06:35.840
It doesn't have to be instant, but just gradually starting

1526
07:06:36.119 --> 07:06:45.720
too it's almost like time is storing chin. It's a

1527
07:06:45.919 --> 07:06:54.040
slower pace to maybe what you're used to in your

1528
07:06:54.159 --> 07:07:05.400
day to day life. It's a slower movement of energy,

1529
07:07:16.240 --> 07:07:29.200
very small movements which make up the larger movements, which

1530
07:07:29.240 --> 07:07:35.439
is always the case. Now, when you move your hand,

1531
07:07:37.040 --> 07:07:39.840
it might seem like it's one movement, but it's lots

1532
07:07:39.919 --> 07:07:47.799
of minute different muscles moving in accordance with each other.

1533
07:07:48.119 --> 07:07:59.880
And what happens in this space that we're sharing is

1534
07:08:00.159 --> 07:08:19.639
is we move from that big movement into those smaller movements.

1535
07:08:26.080 --> 07:08:37.319
Starting to focus on how your body feels, not just

1536
07:08:37.439 --> 07:08:41.959
as a whole, not just oh, i'm feeling this way.

1537
07:08:42.000 --> 07:08:48.119
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1538
07:08:49.439 --> 07:08:56.040
I'm feeling this way, I'm feeling that way. Starting to

1539
07:08:56.279 --> 07:09:07.479
notice that your body begins to present to you small

1540
07:09:08.599 --> 07:09:24.959
feelings around your body, small physical sensations in your legs,

1541
07:09:27.720 --> 07:09:40.919
whether pleasurable or not. Maybe resisting the temptation to label

1542
07:09:41.040 --> 07:09:50.560
them or to judge them those feelings, just thinking them,

1543
07:09:51.479 --> 07:10:04.439
thinking about them is just being neutral, just feelings, not

1544
07:10:04.680 --> 07:10:16.319
being particularly concerned, just noticing what your body is telling you,

1545
07:10:24.080 --> 07:10:30.279
the feelings in your arms. Instead of feeling the whole

1546
07:10:30.560 --> 07:10:40.279
of the arm, maybe notice those individual feelings, all those

1547
07:10:40.400 --> 07:10:52.159
different muscles and the skin, the hairs of your arms,

1548
07:10:54.119 --> 07:11:08.200
all the internal parts of your arms, the veins, the bones,

1549
07:11:11.040 --> 07:11:17.040
just being aware of maybe your elbow on your right

1550
07:11:17.279 --> 07:11:27.840
arm has a certain feeling. Maybe your left wrist also

1551
07:11:28.159 --> 07:11:37.439
has its own individual physical sensation.

1552
07:11:49.880 --> 07:11:56.599
What about your forearm on your right arm, your right forearm,

1553
07:12:03.959 --> 07:12:04.680
and may not be.

1554
07:12:04.759 --> 07:12:12.759
Any particular feeling that you could even give a name to,

1555
07:12:16.520 --> 07:12:20.880
may not feel like anything other than just a feeling.

1556
07:12:21.799 --> 07:12:33.840
You know, it's there. The feelings in your shoulders, perhaps

1557
07:12:33.919 --> 07:12:37.680
your shoulders when you think about them, kind of almost

1558
07:12:37.840 --> 07:12:44.560
like they're the same, you know, the same feeling, almost

1559
07:12:44.680 --> 07:12:49.319
like both of your shoulders are just one thing. Of

1560
07:12:49.520 --> 07:13:00.720
course they're not. And when you focus on your left

1561
07:13:00.759 --> 07:13:08.919
shoulder and then on your right shoulder, maybe find that

1562
07:13:09.080 --> 07:13:14.400
you move the muscles a little bit, maybe tense the

1563
07:13:14.560 --> 07:13:40.599
muscles gently, noticing the difference in each shoulder. Your lower back,

1564
07:13:53.479 --> 07:13:57.200
the left side of your lower back and the right

1565
07:13:57.439 --> 07:14:08.400
side of your lower back of course that connection to

1566
07:14:08.520 --> 07:14:21.000
your buttocks and to your hips, and also moving up

1567
07:14:21.759 --> 07:14:35.000
into the middle of your back, and sometimes like right now,

1568
07:14:35.159 --> 07:14:39.919
actually when I focus on their part. When I focused

1569
07:14:39.959 --> 07:14:45.840
on my buttocks, and then I focused on the middle

1570
07:14:45.880 --> 07:14:48.759
of my back, I almost felt like the muscles in

1571
07:14:48.840 --> 07:14:58.880
my lower back were being stretched very gently, just stretched

1572
07:14:58.959 --> 07:15:05.479
a little bit. Even though I wasn't doing anything to

1573
07:15:06.880 --> 07:15:12.599
try to stretch your lower back, it just seemed to happen.

1574
07:15:13.840 --> 07:15:31.439
The feeling of very gently stretching your lower back comes along.

1575
07:15:35.159 --> 07:15:58.439
I have feeling in your chest, just noticing what sensations

1576
07:16:00.119 --> 07:16:17.720
you are experiencing in your chest right now. And there's

1577
07:16:17.799 --> 07:16:21.959
so much of the chest. Obviously, there's the collar bone

1578
07:16:22.119 --> 07:16:28.880
leading to the chest. You've got the chest bone, You've

1579
07:16:28.919 --> 07:16:37.240
got the muscles in your chest. Of course, if you're female,

1580
07:16:37.919 --> 07:16:45.119
there's possibly the breasts. If you're male, you've got the

1581
07:16:47.959 --> 07:16:51.200
different well why not that different these days, But.

1582
07:16:53.360 --> 07:16:54.520
There may be more.

1583
07:16:56.240 --> 07:17:02.560
Muscles at the top of the chest, but at the

1584
07:17:02.720 --> 07:17:07.639
side underneath it's pretty much the same. Whether you're a

1585
07:17:07.680 --> 07:17:12.720
man or a woman. There's muscles there, muscles that stretch

1586
07:17:12.840 --> 07:17:18.400
out to your back as well as breast tissue stretches

1587
07:17:19.040 --> 07:17:26.279
and moves into your back. To just being aware of

1588
07:17:26.360 --> 07:17:47.400
your chest, being with whatever feeling there is in your chest.

1589
07:18:03.040 --> 07:18:10.520
When I noticed that, I focused on my chest. I

1590
07:18:10.759 --> 07:18:15.720
feel it in my back and my upper back. I mean,

1591
07:18:15.799 --> 07:18:18.759
I guess the obvious reason would be because you know,

1592
07:18:18.759 --> 07:18:29.520
I'm breathe in in then it stretches my chest and

1593
07:18:29.880 --> 07:18:43.720
my back at the same time. It feels it feels okay,

1594
07:18:50.319 --> 07:18:55.479
it doesn't feel a little bit of pain in my

1595
07:18:55.759 --> 07:19:03.319
right chest A little bit not pain, but little discomfort,

1596
07:19:03.479 --> 07:19:13.520
maybe stiffness possibly, I don't know. I notice my shoulders

1597
07:19:13.560 --> 07:19:22.639
also wanting to flex for some reason. I think that's

1598
07:19:22.680 --> 07:19:31.000
probably part of my upper back, that connection between my

1599
07:19:31.119 --> 07:19:35.840
shoulders my upper back, because I can move my shoulders

1600
07:19:35.919 --> 07:19:43.080
and stretch the muscles in my back, moving the shoulders

1601
07:19:43.159 --> 07:19:49.319
backwards or up, which then moves I think it's the

1602
07:19:49.479 --> 07:20:10.319
scapulous in your back. It feels quite nice. Actually, a

1603
07:20:10.400 --> 07:20:14.799
good thing about this is you can, if you want to, you.

1604
07:20:15.000 --> 07:20:16.360
Can just.

1605
07:20:19.840 --> 07:20:31.560
Flex or stimulate the various muscles in your body gently

1606
07:20:33.000 --> 07:20:36.479
in order to get more of a sense of how

1607
07:20:36.560 --> 07:20:51.599
they feel. And when you're relaxing, when you detense or

1608
07:20:51.759 --> 07:20:56.200
muscle and you let it go and you let it relax,

1609
07:20:57.439 --> 07:21:09.680
it relaxes way more than it would normally. That you

1610
07:21:09.880 --> 07:21:16.599
have to feel that you're able to do that. There's

1611
07:21:16.639 --> 07:21:22.080
no point in doing it if there's an issue with

1612
07:21:22.279 --> 07:21:27.639
the per part of your body. You need to be

1613
07:21:28.279 --> 07:21:41.200
gentle with yourself at all times when relaxing deeply, It's

1614
07:21:41.279 --> 07:21:57.040
important to be kind to yourself. As you notice your mind.

1615
07:22:01.400 --> 07:22:08.400
How much has your mind slowed down since we started

1616
07:22:09.840 --> 07:22:35.319
this recording. How came and peaceful is your mind right now?

1617
07:22:42.240 --> 07:22:47.560
We have nothing to think about and just my voice

1618
07:22:47.840 --> 07:22:57.720
to listen to, because you know, the intention behind this

1619
07:22:58.000 --> 07:23:07.119
recording is relaxation. At the very least, for you to

1620
07:23:07.400 --> 07:23:12.319
feel more relaxed at the end of the recording than

1621
07:23:12.360 --> 07:23:24.520
you did at the beginning, at the very least, fer

1622
07:23:24.720 --> 07:23:36.040
mind to slow down because your body continues to relax,

1623
07:23:41.439 --> 07:23:54.520
because that's what you want to happen. That's what you expect.

1624
07:23:58.119 --> 07:23:59.040
To happen.

1625
07:24:04.799 --> 07:24:22.759
For relaxation to fill your body, maybe calm in your

1626
07:24:22.959 --> 07:24:31.799
mind to the point of boredom when you start maybe

1627
07:24:32.240 --> 07:25:18.680
to drift away. Drifting it's almost as if you're moving

1628
07:25:19.319 --> 07:25:27.200
further away from your body in your mind, just leading

1629
07:25:27.400 --> 07:25:39.360
that there. Kind of liking it an escape pod and

1630
07:25:39.479 --> 07:25:43.799
a spaceship a movie, a space movie. You know when

1631
07:25:43.840 --> 07:25:47.680
they get into that little pod in it, since the

1632
07:25:47.799 --> 07:26:19.400
man far away from the spaceship six dream continue to relax,

1633
07:26:39.639 --> 07:28:08.279
drifting slo and peace and peace, and focusing on that.

1634
07:28:10.479 --> 07:28:22.919
Feeling of those individual parts of your body that.

1635
07:28:26.040 --> 07:28:29.599
Are relaxing. One by one.

1636
07:28:37.279 --> 07:28:37.840
You may.

1637
07:28:39.520 --> 07:28:53.240
Find that every now and then you realize that you

1638
07:28:53.360 --> 07:29:00.680
weren't listening to my voice. I think you your mind

1639
07:29:01.240 --> 07:29:16.000
started to imagine something different, maybe started to almost move

1640
07:29:16.200 --> 07:29:25.279
into some kind of a dreamy state, and then you

1641
07:29:25.400 --> 07:29:32.200
become aware of my voice again. And even though you

1642
07:29:33.200 --> 07:29:39.360
may want to focus on my voice, you may also

1643
07:29:40.119 --> 07:29:53.959
wish to allow your mind to just drift naturally into

1644
07:29:54.080 --> 07:30:15.520
that space of comfort and safety. As you feel more

1645
07:30:16.119 --> 07:30:29.400
comfort spreading through your body like a warm blanket covering

1646
07:30:29.520 --> 07:30:54.000
you gently, keeping your body it just perfect temperature, and

1647
07:30:54.159 --> 07:31:06.040
even if you can hear background sounds, they just don't

1648
07:31:06.319 --> 07:31:22.720
seem to matter anymore. There's that sense of peace spreads

1649
07:31:23.279 --> 07:31:36.959
through your mind like a gentle breeze, yet strong enough

1650
07:31:37.200 --> 07:31:53.479
to blow away all negativity, strong enough to remove from

1651
07:31:53.560 --> 07:32:03.279
your mind any anxiety or stress that was there before,

1652
07:32:11.599 --> 07:32:20.520
and blow away any other thoughts or feelings that just

1653
07:32:22.319 --> 07:32:46.720
don't fit with the sense relaxation that is feeling your

1654
07:32:46.840 --> 07:33:09.639
body end your mind unless you focus on your mind

1655
07:33:11.840 --> 07:33:17.200
and the countdown from ten down to one, and with

1656
07:33:17.560 --> 07:33:43.439
each number you hear, your mind will become slightly more relaxed,

1657
07:33:46.200 --> 07:33:54.560
just just slightly so from ten down to nine, just

1658
07:33:54.680 --> 07:34:04.319
a slight movement. Nine down to eat, just another small

1659
07:34:08.840 --> 07:34:21.439
change in how you feel. Eight down to seven. That

1660
07:34:21.840 --> 07:34:27.759
feeling is a gap, almost like a gap that starts

1661
07:34:28.080 --> 07:34:37.080
to get wider, the gap between those feelings that you

1662
07:34:37.400 --> 07:34:44.720
used to have in your mind compared to the feelings

1663
07:34:44.880 --> 07:34:52.759
you have there growing now, feelings of comfort and security

1664
07:34:53.080 --> 07:35:05.119
and confidence, and that gap becomes wider. Mate down to seven, seven,

1665
07:35:05.279 --> 07:35:13.639
down to six, and when you get to five, your

1666
07:35:13.840 --> 07:35:27.439
mind will start to have a certain physical sensation, most

1667
07:35:27.599 --> 07:35:33.840
like there's a magnet outside of your head sucking the

1668
07:35:34.119 --> 07:35:39.799
tension and the stress and any remaining feelings that you

1669
07:35:40.000 --> 07:35:51.040
don't want, sucking them out through your skull. And in

1670
07:35:51.200 --> 07:35:57.639
down to four you could start to really experience that

1671
07:35:58.759 --> 07:36:10.439
sense of not just emptiness, but space, a place full

1672
07:36:10.520 --> 07:36:22.560
of fresh air, place where you can stretch. It's almost

1673
07:36:22.599 --> 07:36:25.919
as if as you go down to four and three,

1674
07:36:26.400 --> 07:36:36.880
your mind is expanding, with this sense of peace and

1675
07:36:37.119 --> 07:36:47.439
tranquility growing as it moves down to When you get

1676
07:36:47.479 --> 07:36:57.279
to one, your mind just feels exactly how you want

1677
07:36:57.439 --> 07:37:17.119
to feel, almost perfect feeling, maybe a sensation that.

1678
07:37:18.759 --> 07:37:20.119
You'd like to keep.

1679
07:37:23.159 --> 07:37:34.000
A place that's safe, where nothing can affect you at all,

1680
07:37:45.720 --> 07:37:50.439
and you can stay in that that space of comfort

1681
07:37:50.520 --> 07:38:00.279
and confidence, confident in your own ability to create this

1682
07:38:01.159 --> 07:38:07.159
space and this fear of comfort within your own mind

1683
07:38:08.720 --> 07:38:18.639
just by counting ten down to one. And this is

1684
07:38:18.799 --> 07:38:23.200
something that you can do yourself when you're on your

1685
07:38:23.279 --> 07:38:32.080
own a time when you can maybe sit down, maybe

1686
07:38:32.240 --> 07:38:43.319
just for a few minutes, close your eyes, just count

1687
07:38:43.880 --> 07:38:57.479
slowly from ten down to one, and the experience these

1688
07:38:57.680 --> 07:39:08.200
feelings your mind. And when you feel that way in

1689
07:39:08.319 --> 07:39:23.880
your mind, your body copies your mind, and that feeling

1690
07:39:24.040 --> 07:39:30.919
it's spread through your spine and your nervous system into

1691
07:39:31.319 --> 07:39:44.040
every part of your body, travels through your bloodstream, heathing

1692
07:39:44.439 --> 07:40:04.279
and relaxing every particle of your existence. And we can

1693
07:40:05.279 --> 07:40:13.240
we can practice this a few times before the end

1694
07:40:13.319 --> 07:40:17.880
of the recording, and then you can practice on your

1695
07:40:17.959 --> 07:40:25.279
own and each time you count from ten about one,

1696
07:40:29.959 --> 07:40:41.080
the feelings of comfort, calmness, and deep deep relaxation becomes

1697
07:40:41.400 --> 07:40:57.279
stronger and deeper feeling. Your mind and your brain with

1698
07:40:57.520 --> 07:41:04.639
these positive in the course and spread throughout your body,

1699
07:41:06.200 --> 07:41:14.880
relaxing you so quickly, relaxing your whole body and mind

1700
07:41:17.799 --> 07:41:30.880
so very very easily, just by counting from ten down

1701
07:41:30.959 --> 07:41:38.880
to one. So we're going to do it now. I'm

1702
07:41:38.919 --> 07:41:42.880
going to count from ten down to one. I'd like

1703
07:41:43.040 --> 07:41:47.240
you to repeat the number after me. So when I

1704
07:41:47.400 --> 07:42:02.240
say ten, you can just repeat to yourself ten. Just notice,

1705
07:42:02.880 --> 07:42:11.639
be aware of how you feel in your mind and

1706
07:42:11.759 --> 07:42:21.159
your body, and when I say nine, you can repeat

1707
07:42:22.360 --> 07:42:37.680
to yourself nine. Became noticing the increase in comfort and

1708
07:42:40.000 --> 07:42:51.040
calmness in your mind and in your body. The same

1709
07:42:51.279 --> 07:43:02.639
when I say eight, when I say seven, six, when

1710
07:43:02.720 --> 07:43:21.200
I say five, four, when I say three, two, and

1711
07:43:21.439 --> 07:43:27.360
lastly when I say one, you can repeat that number.

1712
07:43:34.840 --> 07:43:35.000
Now.

1713
07:43:35.119 --> 07:43:40.680
Of course, when you do this on your own without

1714
07:43:40.799 --> 07:43:45.799
listening to me, you can say the numbers or whatever

1715
07:43:47.400 --> 07:43:55.880
speed that you feel is necessary for you, so you

1716
07:43:56.000 --> 07:44:01.959
can adapt. So you feel you want to say the

1717
07:44:02.119 --> 07:44:09.639
numbers ten down to one faster than I do, then

1718
07:44:09.680 --> 07:44:12.560
you go ahead and do that. Or if you feel

1719
07:44:13.439 --> 07:44:16.520
when you do it yourself that you'd like to have

1720
07:44:17.119 --> 07:44:25.119
more more space between the numbers, maybe take a lot

1721
07:44:25.360 --> 07:44:32.919
longer to get from ten all the way down to one,

1722
07:44:37.119 --> 07:44:49.639
that's your choice also to do. So I'm going to

1723
07:44:49.840 --> 07:44:58.200
count from ten down to one. I want to get

1724
07:44:58.240 --> 07:45:05.479
to one. I won't be the end of this recording less,

1725
07:45:05.560 --> 07:45:09.479
of course, you're listening with music, and the music will

1726
07:45:09.560 --> 07:50:25.360
continue ten nine eight, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1727
07:50:30.119 --> 07:51:10.720
twelve eleven, ten nine eight seven, six, yes, five, four,

1728
07:51:15.040 --> 07:51:43.319
three two one. Now open your eyes, noticing how you

1729
07:51:43.439 --> 07:51:51.799
physically feel having counted down from twenty to one, allowing

1730
07:51:52.599 --> 07:51:57.040
stress tension to leave through your fingertips and your toast.

1731
07:51:58.599 --> 07:52:03.279
And as you focus on your fingertips, maybe they feel

1732
07:52:03.279 --> 07:52:10.080
a little bit tingling, which is I suppose quite understanding,

1733
07:52:10.240 --> 07:52:15.319
considering the tension has been exiting your body through your fingertips.

1734
07:52:21.799 --> 07:52:23.759
So now I'm going to count from twenty down to

1735
07:52:23.880 --> 07:52:33.919
one again. This time you feel relief of tension and stress,

1736
07:52:35.360 --> 07:52:45.080
any anxiety that you may have leaving through your stomach

1737
07:52:47.680 --> 07:52:51.400
just leaving through your stomach, almost as if it's just

1738
07:52:52.439 --> 07:52:58.919
releasing the whole of your stomach. You will navel to

1739
07:52:59.479 --> 07:53:03.880
just above chest or below your chest, rather so surrounding

1740
07:53:03.959 --> 07:53:08.599
your belly by an area. The whole area you can

1741
07:53:08.799 --> 07:53:13.240
feel the tension of your body where there's left, just

1742
07:53:14.119 --> 07:53:18.759
releasing from that area, and you may notice that your

1743
07:53:18.799 --> 07:53:25.360
stomach will become very relaxed as I countdown from twenty

1744
07:53:26.319 --> 07:54:48.959
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

1745
07:54:53.119 --> 07:55:10.080
three two, or you can open your eyes again if

1746
07:55:10.119 --> 07:55:13.680
you choose, or you can just keep them closed because

1747
07:55:13.720 --> 07:55:21.040
it feels relaxing. Just notice your stomach feels I notice

1748
07:55:21.479 --> 07:55:25.000
as your focus. Just do a little scan of your body,

1749
07:55:27.119 --> 07:55:40.840
just noticing your body feels focusing upper body, back, chest, stomach, legs, arms, hands, feet,

1750
07:55:43.880 --> 07:55:50.840
just noticing, and you know, you may start to feel

1751
07:55:53.279 --> 07:55:57.080
more of a sense of tiredness, which may be the

1752
07:55:57.200 --> 07:56:01.759
reason listening to this recording, because you.

1753
07:56:03.240 --> 07:56:03.599
Like to.

1754
07:56:05.240 --> 07:56:17.080
Let go completely of everything and drift off into a nice, natural, calm,

1755
07:56:17.479 --> 07:56:32.680
relaxing sleep. So now we're gonna focus on your forehead,

1756
07:56:36.599 --> 07:56:39.360
and if you choose, you can incorporate your eyes in

1757
07:56:39.520 --> 07:56:44.119
this focus as well. With your forehead and your eyes,

1758
07:56:46.240 --> 07:56:50.639
it's that whole area basically almost as if you were

1759
07:56:50.720 --> 07:56:54.680
wearing a mask, you know, like a I don't know,

1760
07:56:54.759 --> 07:57:00.439
a batman mask or something or don't try the fact

1761
07:57:01.000 --> 07:57:03.080
sorrow or something. You know, the kind of mask that

1762
07:57:03.200 --> 07:57:06.000
covers your eyes but also covers quite a lot of

1763
07:57:06.080 --> 07:57:13.240
the forehead, focusing on that area, because that's the area

1764
07:57:13.319 --> 07:57:17.959
that we're now going to release tension, stress from your mind,

1765
07:57:19.880 --> 07:57:23.759
from your brain, from your mind, and any tension that

1766
07:57:23.840 --> 07:57:27.720
you may have remaining in your face, in your neck

1767
07:57:28.200 --> 07:57:34.040
and your jaw, in your eyes, your forehead, or your scalp.

1768
07:57:35.639 --> 07:57:40.959
So basically any tension within your head area, including your

1769
07:57:41.119 --> 07:57:49.840
mind and your brain, that's going to be released through

1770
07:57:49.880 --> 07:57:56.680
your forehead and your eyes. As I count down again

1771
07:57:56.840 --> 07:59:28.080
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

1772
07:59:32.200 --> 07:59:57.479
three one ici, as you scan your face with jaw,

1773
07:59:58.000 --> 08:00:06.840
your eyes, cheap bones, your ears, your forehead, your scalp,

1774
08:00:08.479 --> 08:00:12.759
your neck, back of your neck and front of your neck,

1775
08:00:13.720 --> 08:00:24.400
the side of your neck, and your throat, noticing being

1776
08:00:24.479 --> 08:00:36.240
aware of the comfort increased, being relaxation, not just in

1777
08:00:36.360 --> 08:00:41.400
your head and neck and mind, also the rest of

1778
08:00:41.479 --> 08:00:41.959
your body.

1779
08:00:47.279 --> 08:00:48.520
Just notice how.

1780
08:00:48.520 --> 08:00:54.400
Loose and calm you film, and how easily.

1781
08:00:56.119 --> 08:00:57.639
It is to just let go.

1782
08:01:00.439 --> 08:01:16.200
Completely let go completely how easely.

1783
08:01:24.000 --> 08:01:27.639
So what we need to do about is would focus

1784
08:01:27.799 --> 08:01:35.040
on the top of your head, and we're going to

1785
08:01:35.119 --> 08:01:44.319
allow every last piece of tension or stress the mind

1786
08:01:45.479 --> 08:01:51.520
be lingering or hiding in your body or mind my head.

1787
08:01:52.840 --> 08:01:53.240
To just.

1788
08:01:54.959 --> 08:02:01.360
Be sucked out at the top of your head, released

1789
08:02:05.080 --> 08:02:12.200
into Yeah, I wants sucked down into the clouds. Imagine

1790
08:02:12.279 --> 08:02:17.639
a big cloud to put your head, almost like a whirlpool.

1791
08:02:18.439 --> 08:02:21.279
It's is gonna suck that tension.

1792
08:02:22.439 --> 08:02:23.840
Out of the top of your head.

1793
08:02:26.479 --> 08:02:35.759
Just take her away. Good to focus. Imagine an opening

1794
08:02:35.919 --> 08:02:40.479
on the top of your head with that tension, stress

1795
08:02:40.560 --> 08:02:45.840
and in maybe issues, maybe worries, or in sads that

1796
08:02:46.000 --> 08:02:47.279
are no use to you.

1797
08:02:47.479 --> 08:02:51.240
Now you can all be sucked down at the top

1798
08:02:51.279 --> 08:02:52.040
of your head.

1799
08:02:53.599 --> 08:03:00.279
And taken away. As I count down again, untied out

1800
08:03:00.680 --> 08:04:00.319
one now twenty nineteen, eighteen, seventy, sixteen fifty fourteeneen too

1801
08:04:00.479 --> 08:04:58.080
well eleven ten, nine, eight, seven, six, five, four three two.

1802
08:05:03.040 --> 08:05:13.959
Wha breath.

1803
08:05:18.759 --> 08:05:29.680
You notice it, how you feel, how relaxed and calm

1804
08:05:31.720 --> 08:05:46.040
you physically and mentally feel right now, How peaceful your

1805
08:05:46.279 --> 08:05:52.599
mind feels. It feels so nice to just let go,

1806
08:05:54.880 --> 08:06:04.159
to give yourself some space to breathe easily, to think calmly,

1807
08:06:09.279 --> 08:06:14.400
just to take a break from all that pointless worry

1808
08:06:15.919 --> 08:06:20.240
concerns about things that you don't need to think about

1809
08:06:23.439 --> 08:06:30.759
right now, because this is your time to let go.

1810
08:06:32.119 --> 08:06:41.880
This is your space to enjoy feeling deeply relaxed, peaceful

1811
08:06:42.040 --> 08:06:49.319
in your mind, relaxed in your body. They can feel

1812
08:06:49.880 --> 08:06:59.680
so good, so nice to just not have to do anything,

1813
08:07:02.000 --> 08:07:10.919
to be able to really enjoy that serenity that comes

1814
08:07:12.479 --> 08:07:18.680
of letting go completely, that peacefulness that comes.

1815
08:07:18.520 --> 08:07:26.680
With being in this.

1816
08:07:28.479 --> 08:07:38.560
Peaceful space. And you can keep this sense of calmness

1817
08:07:39.400 --> 08:07:50.520
for as long as you choose. If you choose to

1818
08:07:50.759 --> 08:07:58.000
drift off into a deep, healing, natural sleep, then you

1819
08:07:58.080 --> 08:08:09.599
can do that. It's completely up to you, and you

1820
08:08:09.720 --> 08:08:14.720
can keep this feeling of calmness physically and in your mind.

1821
08:08:16.000 --> 08:08:28.880
It's long as you choose to feel completely relaxed, completely

1822
08:08:30.240 --> 08:08:37.439
relax And I'd like you to make up your mind

1823
08:08:39.680 --> 08:08:50.560
that you're going to relax, and I want to explore

1824
08:08:50.720 --> 08:08:53.799
that with you. What it feels like when you actually

1825
08:08:55.479 --> 08:09:02.720
decide that you're going to relax, not forcing yourself, but

1826
08:09:02.880 --> 08:09:09.200
giving yourself that. Yes, it is a command, really, isn't it?

1827
08:09:09.279 --> 08:09:16.639
When you're telling yourself relax in a gentle but firm

1828
08:09:16.720 --> 08:09:24.000
way that only you can really tell yourself in that way.

1829
08:09:24.880 --> 08:09:26.639
You can't really have someone else saying to you and

1830
08:09:26.720 --> 08:09:32.799
now it relax, relax, you know, and it needs to

1831
08:09:32.840 --> 08:09:36.119
be gentle, But you can't someone else can't really have

1832
08:09:36.479 --> 08:09:45.360
the same the same kind of influence or power that

1833
08:09:45.680 --> 08:09:53.279
you have over your own physicality, over how you feel,

1834
08:09:59.119 --> 08:10:04.000
because when you say it to yourself, it means more.

1835
08:10:05.200 --> 08:10:11.639
It's personal, and your brain and your unconscious mind and

1836
08:10:11.759 --> 08:10:18.319
your body listens to what you say. So for example,

1837
08:10:18.919 --> 08:10:21.560
we'll test it out and do a little test, a

1838
08:10:21.599 --> 08:10:25.400
few little tests along the way, and you can get

1839
08:10:25.560 --> 08:10:32.000
more of an idea of the force, a positive force

1840
08:10:32.200 --> 08:10:38.919
that you can have in creating a sense of comfort

1841
08:10:39.119 --> 08:10:43.919
and relaxation in your body and your mind quite quickly

1842
08:10:45.720 --> 08:10:56.400
just by you telling yourself to relax. So I'm going

1843
08:10:56.479 --> 08:11:03.560
to start byle's focus on your hands. So focus on

1844
08:11:03.599 --> 08:11:07.200
your hands and just tell your hands to relax, and

1845
08:11:07.400 --> 08:11:14.360
just say relax. As you focus on your hands, you

1846
08:11:14.520 --> 08:11:18.959
could say my hands are relaxed, or I want my

1847
08:11:19.119 --> 08:11:23.360
hands to relax. I think if you actually do it

1848
08:11:23.560 --> 08:11:31.759
directly by focusing and imagining that your hands can hear

1849
08:11:31.919 --> 08:11:34.240
what you're saying. You know, they've got little ears.

1850
08:11:35.000 --> 08:11:35.919
This is a little weird.

1851
08:11:38.479 --> 08:11:49.400
So talking to your hands and just say relax. Noticin

1852
08:11:55.520 --> 08:12:10.639
how your hands start to relax. Now, focus on your

1853
08:12:10.720 --> 08:12:14.759
eyes and tell your eyes to relax. You just say

1854
08:12:14.799 --> 08:12:21.080
in the same word relax and find the right tone

1855
08:12:21.639 --> 08:12:27.599
for you. You know, I might say relax, but you

1856
08:12:28.599 --> 08:12:36.080
you might say relax or relax. You know, you might

1857
08:12:36.159 --> 08:12:42.560
say it differently to yourself, and that's important for you

1858
08:12:43.400 --> 08:12:48.639
to gauge what feels the right for you. To just

1859
08:12:48.799 --> 08:12:53.799
tell your eyes to relax, whilst focusing on your eyes,

1860
08:12:54.279 --> 08:12:59.000
your eyelids, the muscles around your eyes, your eyebrows, and

1861
08:12:59.240 --> 08:13:34.720
just tell your eyes directly relax. Now. Now I just

1862
08:13:34.840 --> 08:13:45.119
did that myself, And sometimes you may feel that you

1863
08:13:45.360 --> 08:13:50.759
need a bit more time for the different parts to relax,

1864
08:13:51.599 --> 08:13:55.479
you know, because I start talking again and maybe that

1865
08:13:55.680 --> 08:13:59.240
part hasn't relaxed fully. But what will happen is that

1866
08:13:59.319 --> 08:14:01.959
we'll just contell you to relax even though I'm talking.

1867
08:14:03.599 --> 08:14:09.360
And that's happened with my eyes. Something else I noticed

1868
08:14:09.479 --> 08:14:14.119
is when I started focusing on my eyes, that actually

1869
08:14:14.880 --> 08:14:17.720
almost became they got worse before they got better in

1870
08:14:17.799 --> 08:14:21.639
a way. So I felt a degree of tension growing

1871
08:14:21.720 --> 08:14:27.400
in my eyes and then disappearing. So I think what

1872
08:14:27.599 --> 08:14:30.479
that was really it was just me becoming more aware

1873
08:14:32.080 --> 08:14:36.680
of the tension that was already there that I wasn't.

1874
08:14:37.680 --> 08:14:41.599
I wasn't focused on it before, so I wasn't really

1875
08:14:42.360 --> 08:15:00.080
acknowledging it or really conscious to those feelings. Yeah, it

1876
08:15:00.159 --> 08:15:04.000
is still continuing to relax as well as my hands. Actually,

1877
08:15:07.479 --> 08:15:12.880
my hands have got a certain kind of energy, like

1878
08:15:13.159 --> 08:15:18.279
not buzzing, but I can kind of fear or degree

1879
08:15:18.319 --> 08:15:24.279
of energy in my hands. Maybe that's where the tension

1880
08:15:24.400 --> 08:15:35.720
is being released. Maybe that's the cause in that the

1881
08:15:35.840 --> 08:15:38.119
next part, I think we should focus on the back

1882
08:15:38.200 --> 08:15:42.919
of the neck. That's the part was quite often, or

1883
08:15:43.040 --> 08:15:45.840
for me, holds tension. I don't know about for yourself,

1884
08:15:46.720 --> 08:15:51.000
but I think it's quite a standard place where tension

1885
08:15:51.159 --> 08:15:57.840
is sometimes held. So, and I'm doing exactly what you're

1886
08:15:57.919 --> 08:16:00.520
doing as you do it as well, so I'm telling

1887
08:16:00.639 --> 08:16:04.799
my body parts to relax as well. So if you

1888
08:16:04.880 --> 08:16:07.880
tell your neck the back of your neck, focus on

1889
08:16:08.000 --> 08:16:14.520
the back of your neck and just say relax in

1890
08:16:14.639 --> 08:16:17.759
your own words, in your own tone, in your own voice.

1891
08:16:18.439 --> 08:16:20.479
You can say out loud, or you can just say

1892
08:16:20.520 --> 08:16:26.000
it to yourself internally. But you're focusing and you're saying

1893
08:16:26.080 --> 08:16:30.279
it literally to the back of your neck, as if

1894
08:16:30.360 --> 08:16:34.000
the back of your neck can actually hear what you're saying.

1895
08:16:37.400 --> 08:16:41.000
So do that now, just say relax so the back

1896
08:16:41.040 --> 08:17:22.560
of your neck and I'll do the same. Now, what

1897
08:17:22.880 --> 08:17:27.560
I noticed, and you may have had similar thing is,

1898
08:17:28.360 --> 08:17:30.959
even though I was focusing on the back of my neck,

1899
08:17:35.959 --> 08:17:42.799
other parts started to I don't know, showed themselves to me,

1900
08:17:43.080 --> 08:17:46.080
or maybe because they want to be relaxed as well.

1901
08:17:46.200 --> 08:17:51.040
But I started noticing the feelings in my shoulders, tension

1902
08:17:51.119 --> 08:17:56.639
in my shoulders, and in my upper back. Whether that

1903
08:17:56.880 --> 08:18:02.400
was because my back of my neck was saying I'm

1904
08:18:02.400 --> 08:18:07.240
pretty much okay. It's the other parts that need attention,

1905
08:18:13.639 --> 08:18:15.759
but my low of my back of my neck is

1906
08:18:15.840 --> 08:18:19.959
still relaxing. But I just became more aware of other

1907
08:18:20.119 --> 08:18:27.840
parts that needed attention. Now, this might happen and it's not.

1908
08:18:29.439 --> 08:18:32.000
It doesn't mean that it's going wrong. It just means

1909
08:18:32.799 --> 08:18:38.880
you're being notified of more places that also want to

1910
08:18:38.919 --> 08:18:45.720
feel relaxed. So I'm going to focus on my upper

1911
08:18:45.799 --> 08:18:50.720
back so you can do the same. Even if you

1912
08:18:50.840 --> 08:18:55.840
don't have any feelings of tension that are obvious in

1913
08:18:55.959 --> 08:19:00.279
your upper back, you just focus on your back. Can

1914
08:19:02.759 --> 08:19:07.560
the whole area from the shoulder blades down to the

1915
08:19:07.639 --> 08:19:11.840
middle of your back and the spine, And for me,

1916
08:19:11.959 --> 08:19:20.040
it's more the shoulder blades more. Yeah, that's the parts

1917
08:19:20.119 --> 08:19:28.400
that are really sort of given me that not that

1918
08:19:28.520 --> 08:19:31.799
it needs relaxing. The sounds gonna ask that hard to relax,

1919
08:19:33.000 --> 08:19:46.799
and you can do the same. Now, relax your upper back.

1920
08:19:59.200 --> 08:20:04.000
Something straight each happened there, and this often happens.

1921
08:20:04.080 --> 08:20:04.759
I've been doing this.

1922
08:20:04.880 --> 08:20:13.680
For sixteen years or something, and often I'm I'm surprised,

1923
08:20:14.599 --> 08:20:21.360
but amazed really that there can be a feeling. So

1924
08:20:21.560 --> 08:20:24.159
when I was focusing on the back of my neck,

1925
08:20:25.040 --> 08:20:29.159
my upper back was starting to feel quite stressed and

1926
08:20:29.919 --> 08:20:35.479
in need of attention. As soon as I started talking

1927
08:20:35.639 --> 08:20:40.479
to you about my upper back and talking about, you know,

1928
08:20:41.000 --> 08:20:45.880
getting ready to ask the upper back to relax, my

1929
08:20:46.240 --> 08:20:51.840
back already started to relax. It's almost as if it

1930
08:20:51.959 --> 08:21:02.240
doesn't need to hear the words, just needs attention, just

1931
08:21:02.439 --> 08:21:14.880
needs to be noticed. That is something that often happens

1932
08:21:15.319 --> 08:21:22.520
in this type of situation is when you start to

1933
08:21:22.680 --> 08:21:27.680
relax a couple of parts of your body, as we've

1934
08:21:27.799 --> 08:21:33.959
done with our hands, our eyes and eyelids, and.

1935
08:21:34.200 --> 08:21:42.919
Now back of the neck, top of the back, up

1936
08:21:43.000 --> 08:21:43.319
a back.

1937
08:21:44.680 --> 08:21:48.639
The rest of the body seems to just take notice

1938
08:21:51.400 --> 08:21:59.639
and decide in its own way to start relaxing. Other

1939
08:21:59.759 --> 08:22:09.639
parts to your body start to just become looser. I

1940
08:22:09.759 --> 08:22:12.400
suppose it's kind of like a bit of an avalanche,

1941
08:22:12.599 --> 08:22:17.680
you know, the little ball starts rolling. Before you know it.

1942
08:22:17.799 --> 08:22:21.040
The whole of your body is completely relaxed and can't

1943
08:22:30.200 --> 08:22:37.799
and you can focus on your face. You focus on

1944
08:22:37.880 --> 08:22:46.520
your eyes, your eyelids, your eyebrows, and the muscles around

1945
08:22:46.599 --> 08:22:56.119
your eyes. Maybe you start to notice that your forehead

1946
08:22:56.439 --> 08:23:01.080
is more relaxed than it was. Maybe your face is

1947
08:23:01.200 --> 08:23:07.880
more relaxed. I would say my entire face is a

1948
08:23:07.959 --> 08:23:21.319
lot more relaxed than it was. So you're going to

1949
08:23:21.400 --> 08:23:27.639
focus now on your shoulders again, just like before.

1950
08:23:29.040 --> 08:23:29.759
Just tell your.

1951
08:23:29.680 --> 08:23:33.520
Shoulders, and you can't do them individually. You can do

1952
08:23:33.840 --> 08:23:38.119
right shoulder and left shoulder. I just didn't do both

1953
08:23:38.159 --> 08:23:43.040
at the same time. And just tell your shoulders as

1954
08:23:43.080 --> 08:23:47.080
you focus on them in your mind, focus on them

1955
08:23:47.080 --> 08:23:52.159
how they feel. Maybe you can see them in your

1956
08:23:52.240 --> 08:24:40.159
mind's eye. Just tell your shoulders to relax as nice

1957
08:24:40.200 --> 08:24:56.560
as they relax. I didn't notice, especially with my back,

1958
08:24:59.279 --> 08:25:05.680
is the connection between the different parts the back, the shoulders,

1959
08:25:05.799 --> 08:25:15.799
the neck being all connected and being such a large

1960
08:25:15.919 --> 08:25:21.479
part of your body, it's all it's hard to separate

1961
08:25:21.599 --> 08:25:29.680
them from each other. And my lower back is starting

1962
08:25:29.720 --> 08:25:30.919
to relax on its own.

1963
08:25:37.159 --> 08:25:38.279
Maybe I'm going too.

1964
08:25:38.279 --> 08:25:44.279
Slow, and that could be an issue because we all

1965
08:25:44.360 --> 08:25:50.720
go at different speeds. And the idea of the beginning

1966
08:25:50.840 --> 08:25:53.159
of this recording was for you to be able to

1967
08:25:53.400 --> 08:26:09.759
just say to yourself, relax without focusing on any particular

1968
08:26:09.959 --> 08:26:15.759
part of your body. Because when you know that telling

1969
08:26:15.840 --> 08:26:27.959
your hands to relax and your hands relax, you tell

1970
08:26:28.040 --> 08:26:35.040
your eyelids and your eyes and muscles around your eyes

1971
08:26:36.360 --> 08:26:50.080
and your eyebrows to relax, and they relax. You tell

1972
08:26:50.319 --> 08:27:10.159
the back of your neck to relax and relaxes. You

1973
08:27:10.319 --> 08:27:37.599
tell your upper back to relax, and the relaxes. You

1974
08:27:37.759 --> 08:27:39.560
tell your shoulders.

1975
08:27:40.840 --> 08:27:53.000
To relax, and they relax.

1976
08:27:59.799 --> 08:28:20.000
HM. When you told your hands to relax, they relaxed

1977
08:28:20.520 --> 08:28:31.439
and they continued to relax. When you told your eyelids,

1978
08:28:33.799 --> 08:28:40.840
the muscles around your eyes, your eyebrows to relax. They

1979
08:28:40.959 --> 08:28:48.400
relaxed and continued to relax.

1980
08:28:54.759 --> 08:28:58.400
When you told the back of your neck broke on

1981
08:28:58.520 --> 08:28:59.520
the back of your neck.

1982
08:29:03.080 --> 08:29:14.959
And told it to relax and relaxed and continued to relax.

1983
08:29:23.119 --> 08:29:32.200
And you told your upper back to relax, be relaxed

1984
08:29:32.840 --> 08:29:49.159
and continued to relax. That's with your shoulders. You told

1985
08:29:49.200 --> 08:29:57.479
your shoulders to relax. In your shoulders relaxed and continued

1986
08:29:59.479 --> 08:30:03.319
m to relax.

1987
08:30:09.000 --> 08:30:13.959
And it's not just that, It's.

1988
08:30:16.639 --> 08:30:21.080
That the rest of your body has also been listening,

1989
08:30:22.759 --> 08:30:28.840
and their relaxation has been spreading. So from your eyes,

1990
08:30:29.200 --> 08:30:36.599
the relaxation spread to your forehead, round your face, into

1991
08:30:36.680 --> 08:30:50.520
your skin, into your jaw, into the fronts and sides

1992
08:30:50.639 --> 08:30:55.400
of your neck, all way down your chest and stomach,

1993
08:31:02.080 --> 08:31:09.200
your relaxed hands and shoulders. Me up through your arms,

1994
08:31:09.919 --> 08:31:21.880
relaxing your forearms, your out arms, elbows, your wrists, lets

1995
08:31:21.919 --> 08:31:38.520
you get lower, bag your hips, butt e exploring, or

1996
08:31:38.759 --> 08:31:47.759
just start to relax and continue in comfort, spreading through

1997
08:31:47.840 --> 08:31:48.840
your legs.

1998
08:31:53.639 --> 08:31:55.840
All the way down to your.

1999
08:31:55.799 --> 08:32:05.639
Ankles, the tops of your feet, the sight of your feet,

2000
08:32:07.439 --> 08:32:18.319
and the bottoms of your feet, relaxing into your toes.

2001
08:32:22.159 --> 08:32:47.000
Each tone relaxing, cal please, and As your body relaxes more,

2002
08:32:47.520 --> 08:33:11.439
your mind becomes slower but peaceful, to the point where

2003
08:33:13.560 --> 08:33:26.080
if you choose to fall asleep, you can easy do that,

2004
08:33:31.759 --> 08:33:41.840
easy drift the way because there's nothing going on in

2005
08:33:41.919 --> 08:34:03.000
your mind. Your brain is peaceful, your body continues to relax,

2006
08:34:26.680 --> 08:34:32.720
and with that connection between your body relaxing, the word

2007
08:34:34.080 --> 08:34:46.479
do you say to yourself relax means that you don't

2008
08:34:46.759 --> 08:34:53.159
need to focus on just one part. You can just

2009
08:34:53.400 --> 08:35:11.000
focus on your entire body, saying the powerful word relats

2010
08:35:20.759 --> 08:35:36.400
and there's those familiar sensations of comfort spreading throughout your body.

2011
08:35:41.759 --> 08:35:53.119
Who saying and calming and heathing every part to your body,

2012
08:35:56.119 --> 08:36:02.520
heathing more relaxed.

2013
08:36:17.200 --> 08:36:20.919
So all you need to do now one is just.

2014
08:36:22.759 --> 08:36:44.840
Tell yoursef relax eating completely, Come for the boy, Come

2015
08:36:56.959 --> 08:37:32.599
so relaxed. Starting down with number twenty nineteen eighteen, seventeen

2016
08:37:46.200 --> 08:38:57.880
sixty fifty forty thirty.

2017
08:39:32.400 --> 08:44:44.360
Well the eight d.

2018
08:45:02.080 --> 08:48:45.560
Us sixtus.

2019
08:50:51.520 --> 08:51:20.319
One two, counting down from ten to one ten nine eight, seven, six,

2020
08:51:22.560 --> 08:51:42.720
five four three two one. And maybe that was a

2021
08:51:42.799 --> 08:51:46.919
bit too quick in order to relax. Maybe it's a

2022
08:51:46.959 --> 08:51:53.080
bit too fast for you to notice the calming of

2023
08:51:53.200 --> 08:51:59.840
your body, maybe even a little bit of pressure there.

2024
08:52:01.279 --> 08:52:03.479
You'll count it down from ten to one. What do

2025
08:52:03.560 --> 08:52:07.000
you expect me to do? Man, expect me to stick

2026
08:52:07.000 --> 08:52:10.959
go with floppy just because you're counted down.

2027
08:52:15.080 --> 08:52:15.279
Too.

2028
08:52:16.279 --> 08:52:19.599
If you try it again, but this time, I'll go

2029
08:52:19.759 --> 08:52:27.119
this slower this time, and you focus on the whole

2030
08:52:27.240 --> 08:52:33.479
of your body before we focus on your legs. Just

2031
08:52:33.720 --> 08:52:43.680
notice how your body does start to feel more relaxed

2032
08:52:48.479 --> 08:53:50.400
with every number that I count down ten nine, eight, seven, six, five, four, three,

2033
08:54:03.919 --> 08:54:41.599
two one, And just notice how how you feel generally,

2034
08:54:42.040 --> 08:54:56.360
how your body feels. It's not necessarily even about counting

2035
08:54:56.479 --> 08:55:03.599
down from ten to one. It's that space that you have,

2036
08:55:04.959 --> 08:55:28.520
that space between being active physically or mentally, just sitting

2037
08:55:28.759 --> 08:55:33.560
or lying down, just being there, not doing anything, not

2038
08:55:33.880 --> 08:55:40.880
saying anything, not deeding to think about anything. So it

2039
08:55:41.000 --> 08:55:44.520
opens up a space, you know, a bit of a space,

2040
08:55:45.520 --> 08:55:55.119
a gap. And the more I came down from the

2041
08:55:55.200 --> 08:56:02.799
tental one, the bigger that gap becomes. So there's that

2042
08:56:03.040 --> 08:56:15.639
gap of calmness, of comfort and relaxation. It's a nice feeling,

2043
08:56:21.200 --> 08:56:29.919
and it moves those stresses or discomforts physically or emotionally,

2044
08:56:30.599 --> 08:56:52.119
moves them away, allows you to just slow down. Someone

2045
08:56:52.200 --> 08:56:55.400
to count again from ten down to one, and notice

2046
08:56:56.240 --> 08:57:05.119
that gap widening, the gap, And as it widens, it's

2047
08:57:05.159 --> 08:57:11.360
almost like the stress and attention falls into the gap.

2048
08:57:24.840 --> 08:58:20.880
It gives you that distance, that space. Now ten nine, eight, seven, six, five,

2049
08:58:32.040 --> 08:59:07.680
four three two.

2050
08:59:25.880 --> 08:59:26.159
One.

2051
08:59:37.680 --> 08:59:42.000
And how does your body feel.

2052
08:59:44.000 --> 08:59:44.159
Now?

2053
08:59:56.919 --> 09:00:09.560
Can you notice that you're feeling karma? Are you feeling

2054
09:00:11.919 --> 09:00:39.279
more relaxed? As we now focus on your legs? Just

2055
09:00:39.479 --> 09:01:00.840
your legs. We're just gonna start with focusing on your thighs.

2056
09:01:15.639 --> 09:01:19.959
Of course, it's not the most exciting thing to be doing,

2057
09:01:20.759 --> 09:01:27.119
because I'm sure like most of your body is not

2058
09:01:27.360 --> 09:01:39.759
not going on right now. Just focusing on the whole

2059
09:01:39.919 --> 09:01:46.279
of your thighs, the tops of your thighs, the sides

2060
09:01:46.439 --> 09:01:52.840
of your thighs, the bottoms of your thighs, you're outer

2061
09:01:53.080 --> 09:01:58.119
thighs and you're inner thighs. Basically the whole of your

2062
09:01:58.200 --> 09:02:00.799
thigh that leads into.

2063
09:02:00.599 --> 09:02:01.279
Your hip.

2064
09:02:05.119 --> 09:02:15.840
And it goes down to your knee joints. Now, this

2065
09:02:16.080 --> 09:02:23.520
is a big area. It's a very heavy area. It's

2066
09:02:23.720 --> 09:02:30.119
very strong, probably the strongest muscles in your body or

2067
09:02:30.200 --> 09:02:30.919
in your thighs.

2068
09:02:41.119 --> 09:02:42.000
But I don't think we.

2069
09:02:43.759 --> 09:02:56.360
Perhaps will give enough attention to our thighs. Perhaps we

2070
09:02:56.479 --> 09:03:07.119
don't acknowledge how important our thighs are to our lives,

2071
09:03:18.639 --> 09:03:28.080
how much they actually do for us all through our lives.

2072
09:03:35.200 --> 09:03:40.799
And it may seem to sound really weird, but I

2073
09:03:40.880 --> 09:03:46.880
think that all of our body parts, especially our thighs,

2074
09:03:47.880 --> 09:03:55.200
need some TLC, a bit of love shown, a bit

2075
09:03:55.240 --> 09:04:13.959
of acknowledgement, thank you, gratitude for what our thighs do

2076
09:04:14.200 --> 09:04:23.880
for us. And I know this may sound a bit strange.

2077
09:04:26.479 --> 09:04:28.000
Maybe you think, why am.

2078
09:04:27.959 --> 09:04:30.919
I surely how I should be able in the garden

2079
09:04:31.119 --> 09:04:39.319
hugging a tree or something. Wow, it's hard to set

2080
09:04:39.360 --> 09:04:42.520
a microphone up on a tree. That's why I'm doing

2081
09:04:42.599 --> 09:04:45.240
this indoors. Otherwise I would be outside hugging a tree.

2082
09:04:46.680 --> 09:04:55.279
I can't see the television from the tree. If you

2083
09:04:55.400 --> 09:05:00.639
move down to your knees gain such an important and part.

2084
09:05:04.919 --> 09:05:10.000
And I think we don't necessarily I'll speak for myself here.

2085
09:05:12.520 --> 09:05:17.599
I don't necessarily appreciate all that my needs do for

2086
09:05:17.720 --> 09:05:23.560
me until I have a problem with my knee. It's

2087
09:05:23.639 --> 09:05:28.680
occasionally if I wor maybe i'll pash it, or it's

2088
09:05:28.880 --> 09:05:34.599
aching for some reason. It's then that I realize.

2089
09:05:35.200 --> 09:05:36.319
How much it does.

2090
09:05:37.959 --> 09:05:41.200
You know the benefit of being able to use my

2091
09:05:41.479 --> 09:05:51.159
legs without any kind of physical discomfort is a beautiful

2092
09:05:51.200 --> 09:06:00.439
thing that's possibly not appreciated until it's temporarily removed. You

2093
09:06:00.520 --> 09:06:07.400
know that's comfort. But as you focus on your knees,

2094
09:06:09.559 --> 09:06:15.199
regardless of how your knees feel, you can have that

2095
09:06:15.480 --> 09:06:21.599
sense of gratitude and love to your knees for all

2096
09:06:21.760 --> 09:06:34.199
that they do for you. You can still have that

2097
09:06:34.319 --> 09:06:39.239
attention on your thighs. Maybe notice how your thighs feel,

2098
09:06:41.440 --> 09:06:59.440
Maybe noticed that they are relaxing more deeply as you

2099
09:06:59.559 --> 09:07:04.800
focus now on the bottoms of your legs, your shins,

2100
09:07:05.720 --> 09:07:12.160
and your calf muscles, the bones between your knees and

2101
09:07:12.319 --> 09:07:19.879
your feet incorporates, and the course your ankles so important.

2102
09:07:25.559 --> 09:07:30.319
Anyone that's had even like the slightest sprain of an

2103
09:07:30.360 --> 09:07:38.480
ankle knows how how much we take our ankles for granted.

2104
09:07:44.400 --> 09:07:46.400
And it's kind of strange in a way when you

2105
09:07:46.480 --> 09:07:52.080
think that. You know, logically, our wrists are a lot

2106
09:07:52.239 --> 09:07:57.080
thinner than the rest of our arms, which is okay,

2107
09:07:57.160 --> 09:08:00.839
it doesn't I can't see any problem with that because

2108
09:08:00.879 --> 09:08:06.919
we're just picking stuff up. But our ankles so much

2109
09:08:07.199 --> 09:08:16.839
thinner than the rest of our legs. And from a

2110
09:08:16.919 --> 09:08:21.760
physics perspective or logical even it doesn't really make sense

2111
09:08:23.120 --> 09:08:30.519
that all this weight would ultimately be resting on your

2112
09:08:30.599 --> 09:08:45.599
ankles then leading to your feet, that thin area, thin bone. Yeah,

2113
09:08:45.680 --> 09:08:51.360
it does so much great work. Supports us, supports our

2114
09:08:51.480 --> 09:09:03.360
body for a lifetime, helps us to balance, helps you

2115
09:09:03.519 --> 09:09:16.800
to get around and be mobile. And there's the calf muscles.

2116
09:09:16.839 --> 09:09:24.480
Of course, when I was younger, I couldn't see the

2117
09:09:24.559 --> 09:09:29.639
point in calf muscles. Didn't seem to do anything. Okay,

2118
09:09:30.720 --> 09:09:34.279
if I walked around on tiptoes, then my calf muscles

2119
09:09:34.319 --> 09:09:37.839
get some work. But of course that's not true. The

2120
09:09:37.959 --> 09:09:42.360
calf muscles are being used whenever we use the legs

2121
09:09:47.959 --> 09:10:00.559
and your shins there to protect your lower legs shaped

2122
09:10:00.639 --> 09:10:05.319
in a way almost as a protector, with the bone

2123
09:10:12.919 --> 09:10:25.040
leading of course to your ankles and your feet. We're

2124
09:10:25.080 --> 09:10:27.000
not going to focus on your feet. We're just going

2125
09:10:27.080 --> 09:10:33.360
to focus on the legs. And I realize, and now

2126
09:10:33.400 --> 09:10:38.000
that I've mentioned your feet, it probably focuses on them anyway,

2127
09:10:38.519 --> 09:10:40.279
So maybe I should focus.

2128
09:10:40.000 --> 09:10:41.080
On your feet a little bit.

2129
09:10:45.120 --> 09:10:49.559
You can have them in your awareness the same as

2130
09:10:49.639 --> 09:10:52.559
you have your thighs in your awareness.

2131
09:10:53.440 --> 09:10:54.760
Even though we haven't been.

2132
09:10:54.720 --> 09:11:00.919
Focusing on your thighs a few minutes, we're focusing on

2133
09:11:01.040 --> 09:11:18.239
your ankles. There's still that sensation of comfort in your thighs,

2134
09:11:23.239 --> 09:11:30.559
and there's that movement of energy because the thighs hold

2135
09:11:32.519 --> 09:11:37.800
lots of different sensations. Of course, there's the muscles, the

2136
09:11:38.120 --> 09:11:50.599
big straw muscles that we have in our thighs. But

2137
09:11:50.760 --> 09:11:56.400
the skin on the outside of the thighs, as in

2138
09:11:56.919 --> 09:12:00.879
the outside of all of our body, it can be

2139
09:12:01.120 --> 09:12:18.800
very sensitive, sensitive to the touch, sensitive to temperature, and

2140
09:12:18.959 --> 09:12:27.360
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2141
09:12:27.519 --> 09:12:33.319
the ar trees, to all this stuff that's inside your thighs.

2142
09:12:37.760 --> 09:12:41.120
I guess sometimes it'd be nice if you could actually

2143
09:12:41.160 --> 09:12:48.599
put your fingers inside your thighs and a message, so

2144
09:12:48.680 --> 09:12:52.239
you can message on the outside, of course, and to

2145
09:12:52.279 --> 09:12:55.559
be able to get deep into the muscles, to be

2146
09:12:55.599 --> 09:13:00.720
able to just message inside your thighs, message in the

2147
09:13:00.839 --> 09:13:09.559
bones of your leg, message in or the veins, and

2148
09:13:09.760 --> 09:13:20.199
just gently healing your thighs, and you could move down

2149
09:13:22.239 --> 09:13:27.279
message and inside your knees, just message in those bones,

2150
09:13:28.279 --> 09:13:35.319
but with healing fingertips, spreading that healing energy deep into

2151
09:13:35.440 --> 09:13:44.839
the choints of your knees. Of course, there's the back

2152
09:13:45.120 --> 09:13:50.239
of your your kneed and the inside crease where your

2153
09:13:50.279 --> 09:13:58.480
knee is. It's a really sensitive area that's very nice

2154
09:13:58.519 --> 09:14:03.120
when you stroke it. That might be because it's an

2155
09:14:03.160 --> 09:14:08.440
area that's not really touched very often. It's almost like

2156
09:14:08.559 --> 09:14:15.559
a hidden part that crease your legs. It's almost.

2157
09:14:17.279 --> 09:14:18.239
It's like a part that.

2158
09:14:20.000 --> 09:14:31.239
Has a sensitivity, which is a little bit different. Of course,

2159
09:14:31.319 --> 09:14:41.800
it's protected by your legs, so you can imagine putting

2160
09:14:42.720 --> 09:14:52.559
your fingers into that crease in your legs. Folded in

2161
09:14:52.680 --> 09:14:56.599
between your legs, you can just mess out with your fingertips.

2162
09:14:57.760 --> 09:15:04.599
Imagine your fingertips going inside massage in the muscle tissue.

2163
09:15:09.160 --> 09:15:13.440
You can of course feel the bones of your knees

2164
09:15:14.959 --> 09:15:25.400
healing through your fingertips. And then if you go down

2165
09:15:28.279 --> 09:15:30.000
to your calf muscles, and.

2166
09:15:30.080 --> 09:15:34.040
That's the part I'd like to be able to really put.

2167
09:15:33.879 --> 09:15:40.800
My fingertips deep inside my calf muscles, massage in every

2168
09:15:42.480 --> 09:15:55.199
single tissue of that muscle, healing every part, and then

2169
09:15:55.319 --> 09:16:02.279
doing the same for my shins a massage and gently

2170
09:16:02.480 --> 09:16:09.279
stroking the bones, gently stroking them, healing in a loving

2171
09:16:09.400 --> 09:16:16.760
way because they deserve to be treated as the precious

2172
09:16:16.879 --> 09:16:22.040
bones that they are. Our legs are so precious as

2173
09:16:22.080 --> 09:16:26.800
in all the other parts of our body, and more

2174
09:16:26.839 --> 09:16:40.959
precious of anyture on the planet. When when you start

2175
09:16:41.120 --> 09:16:53.000
to think about the legs in this way, it can

2176
09:16:53.279 --> 09:16:55.559
change your perspective.

2177
09:16:58.279 --> 09:16:59.519
It might sound a bit.

2178
09:17:02.480 --> 09:17:06.760
A bit silly to start with the idea of having

2179
09:17:07.680 --> 09:17:17.519
love for your legs, showing appreciation for your thighs, want

2180
09:17:17.599 --> 09:17:21.239
them to be able To put your hands in your

2181
09:17:21.319 --> 09:17:29.879
thighs the message the muscles and the bones, and to

2182
09:17:29.959 --> 09:17:38.279
get your fingers deep in there, releasing all tension, just

2183
09:17:38.400 --> 09:17:39.199
to show.

2184
09:17:40.839 --> 09:17:42.160
How much you care.

2185
09:17:45.199 --> 09:17:48.160
About your legs, how much.

2186
09:17:48.120 --> 09:17:51.720
You care for what your legs do for you.

2187
09:17:53.319 --> 09:18:05.440
Regularly, your knees, your calves, your ankle, the strength of

2188
09:18:05.559 --> 09:18:13.599
your ankles, considering how thin they are compared to the

2189
09:18:13.720 --> 09:18:21.400
rest of your legs, especially your thighs. Yet this so strong,

2190
09:18:22.959 --> 09:18:37.360
so flexible, absolutely amazing things. Your ankles are truly a

2191
09:18:37.519 --> 09:18:48.360
gift because of what they do for you, supporting all

2192
09:18:48.559 --> 09:18:55.440
that weight, regardless of how what weight you are, even

2193
09:18:55.480 --> 09:19:02.400
if you're only eight stones. Still wait for these little ankles.

2194
09:19:06.000 --> 09:19:13.959
Now I look heavier than eats them double dock. Yet

2195
09:19:14.000 --> 09:19:17.760
my ankles support my body.

2196
09:19:18.199 --> 09:19:18.800
All the time.

2197
09:19:22.559 --> 09:19:25.720
Whether they do give off a sigh of relief when.

2198
09:19:25.599 --> 09:19:30.800
I sit down, that's it. I've got my whole next thing.

2199
09:19:34.360 --> 09:19:39.720
My feet feels that go my toast clap.

2200
09:19:41.000 --> 09:19:41.760
I'm so happy.

2201
09:20:01.519 --> 09:20:10.720
Your legs really are amazing, And I know, but talking

2202
09:20:10.760 --> 09:20:17.080
about talking about your legs is probably possibly one of

2203
09:20:17.160 --> 09:20:21.480
the most most boring things I've ever heard anyone say.

2204
09:20:22.400 --> 09:20:29.839
Possibly you're boring or not. Everything I said is true.

2205
09:20:32.319 --> 09:20:47.160
Your legs are amazing. Your legs deserve not just respect,

2206
09:20:53.000 --> 09:21:04.839
they deserve to relax deeply. They deserve to.

2207
09:21:04.959 --> 09:21:07.360
Take some time out of the day.

2208
09:21:09.360 --> 09:21:38.080
To just let go completely. Your legs really can relax.

2209
09:21:45.720 --> 09:21:49.839
And because the legs are so such a most you know,

2210
09:21:50.080 --> 09:21:56.000
very important part of your body, and you relax your legs,

2211
09:21:56.120 --> 09:22:03.319
the rest of your body also naturally follows in that

2212
09:22:07.080 --> 09:22:17.919
journey of comfort. I can feel it in my hips.

2213
09:22:19.319 --> 09:22:25.879
My hips feel really loose, and also.

2214
09:22:25.760 --> 09:22:30.440
My lighter back as well. My light back really.

2215
09:22:30.879 --> 09:22:35.480
Feels it feels stretched, even though I'm just sitting in

2216
09:22:35.599 --> 09:22:41.639
a chair and there's no stretching as far as I'm

2217
09:22:41.680 --> 09:22:45.160
aware that I'm doing. It's almost as if the muscles

2218
09:22:45.199 --> 09:22:49.199
are just relaxed. So much that there is a natural

2219
09:22:49.519 --> 09:22:57.040
stretch as the tension has reduced a lot.

2220
09:23:13.440 --> 09:23:14.279
And I'm now going to.

2221
09:23:14.319 --> 09:23:17.080
Count down from ten downs of one.

2222
09:23:21.279 --> 09:23:21.879
And you can.

2223
09:23:21.919 --> 09:23:47.519
Continue to fill wonderfully relaxed ten nine, eight, seven, six.

2224
09:23:50.360 --> 09:23:50.919
Five.

2225
09:23:55.279 --> 09:23:59.400
Four three.

2226
09:24:03.800 --> 09:24:24.000
H why relaxed. So I'm just going to count down

2227
09:24:25.559 --> 09:24:30.199
and fire down to one. And as a countdown, if

2228
09:24:30.239 --> 09:24:37.319
you just focus on the numbers, just the numbers counting down,

2229
09:24:38.400 --> 09:24:42.360
and notice how you feel.

2230
09:24:44.639 --> 09:24:45.839
In this moment.

2231
09:24:47.279 --> 09:24:51.639
As you hear the numbers counting down, knowing that those

2232
09:24:51.800 --> 09:25:04.879
numbers counting down represent you feeling calmer, not just in

2233
09:25:04.959 --> 09:25:13.319
your body, but also relaxing your mind. I just notice

2234
09:25:13.360 --> 09:25:19.400
how you feel. There's nothing to do, it's nothing to say,

2235
09:25:20.080 --> 09:25:37.160
it's nothing to think about, starting with number five, four,

2236
09:25:46.680 --> 09:26:22.400
three two one. And as you notice the gradual letting

2237
09:26:22.559 --> 09:26:31.000
go of the tension in your body, you may also

2238
09:26:31.599 --> 09:26:37.080
begin to notice and be aware of how your mind

2239
09:26:38.160 --> 09:26:46.080
is starting to slow down. This is just a natural

2240
09:26:46.919 --> 09:26:54.839
thing that happens. It's not really a special procedure. It's

2241
09:26:54.959 --> 09:27:00.319
just natural because as your body relaxes, your mind also

2242
09:27:01.040 --> 09:27:05.919
starts to relax. And the more your mind relaxes, the

2243
09:27:06.040 --> 09:27:11.440
more your body relaxes. It's just a continuous circle of relaxation,

2244
09:27:17.480 --> 09:27:26.040
and there's that calmness that comes from relative quietness. You know,

2245
09:27:26.160 --> 09:27:31.760
even even if this background sounds either your side online

2246
09:27:33.599 --> 09:27:39.400
is still going to be quite calm. You know, you

2247
09:27:39.480 --> 09:27:44.160
haven't got the television on, there's no music in the

2248
09:27:44.199 --> 09:27:46.919
background unless you're listening to the recorded with music.

2249
09:27:47.080 --> 09:27:54.279
Of course, you're very likely not going to be sitting

2250
09:27:54.319 --> 09:27:55.639
in a room with other people.

2251
09:27:56.559 --> 09:28:01.199
Of course you might be, but generally it's more ideal

2252
09:28:01.279 --> 09:28:06.239
if you can do this on your own, so no distractions,

2253
09:28:12.440 --> 09:28:25.400
and when you stop thinking about stuff, relaxation automatically rises.

2254
09:28:27.760 --> 09:28:38.519
A sense of comfort starts to grow, and without trying

2255
09:28:38.559 --> 09:28:49.599
to build it up into something fantastical, something magical, this

2256
09:28:49.800 --> 09:28:59.760
is just a natural process, something that's easy to accomplish.

2257
09:29:02.559 --> 09:29:09.959
In fact, it's almost the sense of relaxing completely happens

2258
09:29:10.080 --> 09:29:14.839
really when you put no effort into it. It's not

2259
09:29:15.040 --> 09:29:23.519
something that you can really force. It's something that happens naturally.

2260
09:29:26.519 --> 09:29:33.760
And part of the process of this recording and others

2261
09:29:35.400 --> 09:29:46.919
is simply to allow you to take advantage of this space.

2262
09:29:49.639 --> 09:29:58.319
This time, it's just let go.

2263
09:30:01.440 --> 09:30:09.680
To just be here, to be in tune with how

2264
09:30:09.760 --> 09:30:23.120
you feel yet with the intention of wanting to relax

2265
09:30:23.279 --> 09:30:34.599
deeply and maybe even to fall asleep, depending on what

2266
09:30:34.800 --> 09:30:38.879
it is that you wish for yourself.

2267
09:30:40.160 --> 09:30:40.959
In this moment.

2268
09:30:47.919 --> 09:30:57.279
As we know, relaxing is the majority of the process

2269
09:30:57.400 --> 09:31:02.599
of falling asleep. Fall in the sleep part is a

2270
09:31:02.720 --> 09:31:10.519
tiny bit at the end. The deeper relaxed you become,

2271
09:31:14.480 --> 09:31:32.440
the easier you find yourself drifting. You can also if

2272
09:31:32.480 --> 09:31:43.319
you choose stay focused on my voice and really enjoy

2273
09:31:49.239 --> 09:32:18.360
the process, gradually relaxin each muscle in your body effortlessly

2274
09:32:25.440 --> 09:32:46.720
and just observing the sensation of letting go completely.

2275
09:32:52.800 --> 09:32:56.839
This time on an account, from six down to one,

2276
09:33:01.680 --> 09:33:02.400
and you can.

2277
09:33:02.440 --> 09:33:14.440
Notice your mind calming down more with each number. You

2278
09:33:14.760 --> 09:34:04.199
hear me say, naturally feeling calm and slow to beeaceful, six, five.

2279
09:34:23.959 --> 09:36:03.440
Four, three, what.

2280
09:36:24.720 --> 09:36:38.040
Being aware? How your mind to smooth right down, sinking

2281
09:36:40.639 --> 09:37:00.959
deeply into relaxation. And as you focus on your mind,

2282
09:37:01.199 --> 09:37:11.199
did they notice that there are some thoughts still there?

2283
09:37:13.800 --> 09:37:23.360
Maybe some stubborn thoughts that for some reason perhaps need

2284
09:37:23.440 --> 09:37:24.040
your attention.

2285
09:37:30.919 --> 09:37:39.800
That's what you can do is send love to those thoughts.

2286
09:37:43.120 --> 09:37:45.680
Sprinkle those thoughts.

2287
09:37:49.839 --> 09:37:50.360
Of love.

2288
09:37:52.080 --> 09:37:56.319
I all petals from a flower, just sprinkle over them

2289
09:37:57.800 --> 09:38:04.919
petals feel good love towards those thoughts to let those

2290
09:38:05.160 --> 09:38:11.559
thoughts know that you're not abandoned. The number you just

2291
09:38:12.080 --> 09:38:22.080
need them to require them to just calm down, slow down,

2292
09:38:24.519 --> 09:38:41.160
quiet down, and now so as you focus on those remaining.

2293
09:38:40.800 --> 09:38:44.559
Thoughts as a count down, this time from.

2294
09:38:44.599 --> 09:38:53.519
Seven down to one. With each number, just imagine sprinkling

2295
09:38:54.279 --> 09:39:08.919
those flower petals of love, kindness, gratitude over those thoughts,

2296
09:39:14.040 --> 09:39:20.199
which will allow them to just not away and relax deeply.

2297
09:39:24.400 --> 09:39:37.440
A given a number, those thoughts will become more and

2298
09:39:37.760 --> 09:40:41.120
more relaxed, starting with number seven, six, five, four.

2299
09:41:06.879 --> 09:41:58.720
Three, What.

2300
09:42:15.760 --> 09:42:16.080
Le's you?

2301
09:42:16.279 --> 09:42:16.480
Now?

2302
09:42:20.760 --> 09:42:41.959
Notice how relaxed you're feeling in your body. We're going

2303
09:42:42.080 --> 09:42:55.720
to focus on your hands. It's the more relaxed your

2304
09:42:55.959 --> 09:43:18.120
hands are, the more relax strawthy and my dog. Yes,

2305
09:43:19.959 --> 09:43:23.800
you focus on your hands and your fingers,