Aug. 9, 2025

(music) (10 hours) Hypnosis for Severe Menstrual Cramp Relief (dysmenorrhea) | Jason Newland | 9th August 2025

(music) (10 hours) Hypnosis for Severe Menstrual Cramp Relief (dysmenorrhea) | Jason Newland | 9th August 2025

Title: Severe Menstrual Cramp Relief Hypnosis – Continuous Deep Trance with 15 Pain Relief Techniques Description: Experience the deepest, most effective hypnosis session ever designed for severe menstrual cramps (dysmenorrhea). In this powerful...

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Title:
Severe Menstrual Cramp Relief Hypnosis – Continuous Deep Trance with 15 Pain Relief Techniques Description:
Experience the deepest, most effective hypnosis session ever designed for severe menstrual cramps (dysmenorrhea).
In this powerful continuous-deepening trance, Jason Newland guides you through 15 neuroscience-backed pain relief techniques — including cooling imagery, hypnotic anaesthesia, spinal “gate control” visualisation, muscle relaxation, warmth soothing, numbing glove transfer, future anchoring, and more. This unique session blends advanced hypnosis methods, modern neuroscience, and continuous deepening, ensuring you go deeper than ever before for lasting relief.
Whether your cramps are caused by high prostaglandins, muscle spasms, or stress, this recording works with your mind and body to restore comfort naturally — now and in future cycles. For best results, listen in a quiet place where you can relax fully, with no interruptions, and never while driving or operating machinery. 🎧 Hypnosis for severe period pain relief
💡 Science-based + deeply relaxing
🌊 Continuous deepening for maximum effect

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

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Hello, and welcome to Jasonnewland dot com and Vinnie Andre

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new Land, who should get a website just for him,

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really shouldn't. I he's just jumped off the chair as

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soon as I started talking. I think sometimes he gets

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bored listening to me. I was actually talking to a

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neighborer last night, and he's struggling to keep awake.

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She all in the whole time.

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And I said to another neighbor, I said, I think

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I've got a bit of a monotonous voice. And neither

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of them said, no, you haven't. It's fine, You've got

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a very interesting voice. It's you say, Oh, this is

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my resting like my resting bitch face kind of this

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is I'm just a grumpy got grumpy face naturally, even

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though I can smile and stuff. I think my natural

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voice is a bit.

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Flat. Never mind, at least I've made use of it.

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I guess.

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I've also got arresting grumpy face as well. I think

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that's got nothing to do with this recording. So welcome,

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Thank you for listening. Remember to be and to only

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listen when you can safely close your eyes. And this

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is not a replacement for medical advice. I am not

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a medical professional.

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I'm not.

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Any kind of professional. I'm just making this recording hoping

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to help some people yourself in lolled. Yeah, so please

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get permission from your doctor before listening to any hypnosis

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recordings when it comes to medical conditions. So, having said

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all that, I'm gonna do the recording. Yeay, So today,

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Saturday the ninth, Focus, two thousand and twenty five. This

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might be quite a long recording. So you may find

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that you drift off to sleep while I'm doing a recording. Now,

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that isn't the purpose of the recording for you to

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fall asleep, although relaxing deeply definitely is the the point

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of everything that I do, whether it's to let me

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boy you to sleep, whether it's the chronic pain relief,

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whether it's hypnosis stuff, relaxing and we've I've got a

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feeling now he's chewing on something.

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He likes to be busy.

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Oh, by the way, I realized that not everyone listening

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to this may have listened to me before. So if

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you feel that I'm talking to you like you should

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know what I'm talking about, apologies, I just assume that

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you know me.

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I'm That's just the way.

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I do these recordings, so it might not make much

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sense what I'm about to say, but I've got some

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new curtains. Now you won't hear that at the beginning

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of any other hypnosis recordings in the world. And I

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was about to say, there's soundproof and curtains, so hopefully

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they should damp and down some sound. But I've just

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heard something in the garden and it was very clear,

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so I'm not sure how well they're going to work.

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But I've also got another pair come in. They're really heavy,

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they're really big. I've got another pair and I've got

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like a a rack curtain rowl.

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It's going to be put up, so I'm going to have.

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Both of them together and they're going to be above

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the window because at the moment there's a gap of

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a gap where the window is, so this will.

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Be covering the entire window.

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I'm hoping I hope, you hope, you hope that that

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will really reduced to sound from outside.

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My plan. Well, we'll see, I will see.

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But you don't you don't need complete silence for these recordings.

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I mean, it's kind of ideal for me in some ways.

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But you've also got Vinnie here chewing on a bony thing,

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and he's as much part of the recordings as I am.

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He's the mascot, He's my little boy, an you Vinny.

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He's very relaxed most of the time, and he also

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does fall asleep when I'm talking. Eventually, he'll just stop

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chewing and he will fall into a deep sleep eventually,

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But he likes to be part of the recordings, so

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I just stroke him, which I find quite relaxing for me.

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So I'm just letting you know what's going on. So

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he is here with me. It's not going to be

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completely silent. I'm hoping you know. It's weird, really, isn't.

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I'm trying to stop the noise from outside, but I've

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got noise inside. Is that irony? Do so, at the

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very least, hopefully you will become more relaxed, and with relaxation,

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stress relief occurs. So stress reduces, tension reduces, which in

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itself can have a hugely beneficial effect to your body

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and your mind, which I'm sure you know already. I'm

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not safe anything that you aren't always already aware of.

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I'm sure.

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That even if Shinny does continue to chew stuff throughout

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this recording. He's a Jack Russell, by the way, little

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red Jack Russell. It's pretty much the color of a fox, really.

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And you might notice that as the recording goes on

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that you become less and less aware, not just of

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background sounds on your side, but even you may stop,

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almost stop hearing my voice. Now unconsciously you'll still be

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hearing my voice, but maybe consciously you may start to

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drift so that when that does happen, my words and

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the things that I'm saying, which will all be positive

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based on this menstrual cramp relief, which is what this

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recording is for. Should have mentioned that, should I?

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Before? Now?

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The positive suggestions and words that I say, and the messages,

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the signals will all be absorbed. And sometimes when you

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drift off, that's when it comes even gets it affects

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you in a more deeper way, potentially because there's nothing

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getting in the way of it. There's no voice in

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your brain thinking what's he talking about?

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Now?

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What does he know?

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He's a man, how could he possibly know anything about

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menstrual cramp? And you're right, there's no way I could know.

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So I'm not pretending to know about what it's like

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to have severe menstrual cramp. I'm not gonna you know,

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I've known lots of people that have gone through it

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and they told me about it, But I don't know

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what it's like. But I don't know what lots of

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things are. Like I did a recording yesterday for fire

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bromi algia. I don't have fibromiogia. If I did a

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recording for stuttering, I don't generally have a stutter. I

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do stamer a little bit sometimes, but generally that's more nerves,

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but not so much now. So you know, I will

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make recordings for situations that I both don't need for myself.

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I'll make recordings for things that I could do with myself.

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You know, if I did a weight loss recording, that's

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something that would benefit me, but I would probably be

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aiming at people.

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That maybe that need it more than I do, although

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I do.

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I could do it a little bit more, lose a

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bit more weight, but I've lost a bit, but it's

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not like a big issue. It's a fat issue. It's

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a big issue just on my belly, nowhere else than

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my bomb.

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So you know, that's the whole thing.

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Like, how can you do recording for severe minstrel cramp relief.

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Well I am, and I'm going to do it now

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because my aim in life and has been for nineteen

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years that I've been doing recordings, is to try and help,

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and luckily I've got possibly the most boring voice in

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the world. So it can be quite useful for relaxing.

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And when you relax and the tension releases and the

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stress releases. Pretty much any kind of pain in your.

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Body also reduces because tension. The weird thing.

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About it is like pain.

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Causes you know, if someone has pain, then they gets stressed.

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That stress causes tension, which then increases the pain experience,

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and it's over and over like that. But when you

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take away the pain stress issue, Who're just left with

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the physical situation. But when your mind's calm, it's a

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bit like there are drugs in hospital which they don't

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take the pain away, but they make the person not

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care about the pain, so it does take the pain

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away in a sense. It's almost like the and doesn't

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care about it anymore. And that can be quite strange,

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quite strange feeling where you just don't.

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It doesn't matter, you know.

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I mean, for example, you know, I could have a

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broken leg, and I could be sitting here feeling sorry

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for myself. Oh my leg hurts, you know all that stuff.

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But if I got a phone call.

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From my dad and there was an emergency, I'd be

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up on my feet and i'd be you know, ordering

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a taxi and I'd be getting to his house or

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to the hospital or whatever the situation was. I wouldn't

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even give my leg a second thought. I wouldn't even

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feel my leg. Probably I might notice it if I

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put weight on it, just so you know, that's the

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whole point of pain, is to make sure that you're safe.

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But I wouldn't be focusing on myself. I'd be focusing

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on him or whatever the situation was. In the same

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way as you know, if I want the lottery, I

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don't do the lottery, but if I did, if I

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wont the lottery, I wouldn't be concerned with you know,

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physical condition, at least not in that moment.

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So we can be distracted.

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And you know, that's another thing that these recordings can be.

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It can offer is a distraction. Now, either I don't

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mean I'm going to start juggling or tap dancing. I'm

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not going to do that. I'm not going to make

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a you know, animal blooms. Nothing like that, mind you,

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I've never tried. I've never tried to do animal balloons.

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Has anyone listened to this ever? Is ever anyone listening

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to this? Has anyone who's listening to has ever done

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an animal made an animal balloon? But I wouldn't even

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know how to start. I could make a worm, That's

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about it. I can make a worm, or really fat worm.

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But yeah, I can't think of anything else that I

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could do.

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So before we begin this recording.

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For severe menstrual cramp relief, please just know this that

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your mind and body do have a natural ability to

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change how sensations are experienced. And today.

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You'll use that.

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Ability not to ignore your body, but to teach it

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are more comfortable, more balanced way.

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Of being. And you'll keep all.

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The useful signals that your body sends you, but transformed

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the unnecessary intensity into something gentle, something manageable, even soothing.

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And as Vinny continues to choose his bone, this session

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will guide you deeply.

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And safely.

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Into a place where your body eases, relaxes, and it

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justs allow you to find relief now and whenever you

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choose in the future.

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Now.

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My suggestion, if you haven't done it already, is to

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find yourself a comfortable position, either lying down or sitting

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in a comfortable chair that fully supports your body, so

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you know if you do fall asleep. I feel he

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doesn't normally make this much noise when he's sitting next

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to me. Maybe this is his new idea, because it

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did say to me the other day, Daddy. I said, yeah.

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He said, do you think you should have some kind

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of special background thing? I said, what do you mean?

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Perhaps I could be the background. I said, you're already

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the background, really, aren't you. He said, yeah, but that's

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just me snoring. Maybe I should do some kind of

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singing or do some kind of do some talk in

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the background. And I said, well, yeah, if you care,

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if you want to. And I do think anything of it,

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but I guess that's what he's been doing. He decided

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to do that in the background. I'll let everyone know

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if it works, Finny, if you give me your feedback

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on that. I found it a little bit distracted. He's

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finished now, so you should go to sleep. So you

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might want to lay down on your bed. You might

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already have your bee lying down in your bed and

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I'm going to ask you to close your eyes. You

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might already have your eyes closed. I would have done

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by now, I mean twenty minutes in. I'd be asleep

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by now, or I'd be drifting. And you can let

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your arms and legs settle, your head rest easily.

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You breathing.

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So I'm not going to focus on your breathing, because

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your breathing's already very likely began to slow down naturally.

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It's a normal thing that happens. Your breathing gets deeper

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and it slows down, So you don't need to focus

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on it. You can if you want, but we're not

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going to try and control your breath. It's just being

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aware of your breath. Notice the weaver. Whenever you breathe out,

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you may notice that your muscles loosen, and breathing in,

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you can just draw in that sense of calmness, a

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sense of relaxation and healing. The spreads into every part

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of your body, and again you breathe out the stress

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as your muscles loosen even more and it just continues

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like that continues naturally and you can feel more and

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more relaxed, not because you're trying to feel comfortable, and loose,

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but simply because that's the natural way to be in

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this situation. Now, in your mind, focus on the very

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top of your head and imagine a wave of soft,

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soothing relaxation beginning there, and this gentle wave moves down

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to your forehead, smoothing away any tightness, all the way

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down to your eyes, the tiny muscles around them softening

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and releasing. Your cheeks and jaw loosen as the waves

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move into your neck show orders, and as it does,

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those shoulders can drop just a fraction, as though gravities

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gently pulling them into comfort, moving down to your arms

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and your hands, your fingers, your chest, your stomach, abdomen,

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moving down from the back of your neck, all the

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way down your spine, either side of your spine relaxing, soothing, loose,

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and you can feel that looseness and comfort spreading.

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From your spine all.

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Across your back, your upper back in the middle of

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your back, and your lower back sinking deep into your

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back fill in every muscle with comfort. Has that feeding

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spread into your hips, your buttocks, and your groin, all

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the way down your legs, relaxing all those big muscles

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and your thighs, your knees, your shins, and your calf muscles,

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all the way down to your ankles, your feet and

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your toes, the tops of your feet and the bottoms

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of your feet, the heels of your feet, and each individual.

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Toe becoming more deeply relaxed, releasing every single particle of

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tension from each of those parts of your body.

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Looser and looser, calmer and calmer, And in a moment,

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I'll ask you to imagine standing at the top of

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a gentle staircase, ten steps down. With each step you'll

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double your relaxation, and at the bottom you'll find a

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place of complete comfort and in a focus. Ten, take

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the first step down, fearing yourself going deeper. Nine leting

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go ye even more. Eight the outside world's fading away

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and the inner world becomes more vivid, seven, doubling that

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relaxed feeling.

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Six.

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Maybe you've noticed your mind drifting as you relax even further.

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Five you may find that my voice is moving a way.

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But at the same time, the positive messages are becoming stronger,

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and the words like relax, comfort, calm, and peaceful really

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registered with you, really affect how you feel.

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Now.

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Four Deeper and deeper relaxed. Three, you may feel that

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your mind is starting to open, ready to hear what

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I'm going to say next, Listening specifically so that you

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can benefit as much as possible in a way that

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maybe you'll be surprised at just how easily you can

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change the way you feel. Change how you feel too,

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more relaxed, more peaceful. Perhaps you start to even see

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the words peaceful and relaxed and calm in your mind,

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knowing that they're full of healing energy spreading through your

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body and your mind, changing how you feel with every

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passing second. One really enjoying the sensation of comfort and looseness.

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So loose, so peaceful now and in in your mind,

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imagine that the part of your body where you felt

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00:31:48.680 --> 00:31:56.279
discomfort in the past, your abdomen, Maybe you'll lower it back.

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00:31:57.200 --> 00:32:09.480
Your stomach is gently stepping away from the rest of you.

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You are here, and that sensation is over there. You

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00:32:24.559 --> 00:32:33.440
can see it as an object, a color, or a

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00:32:33.680 --> 00:32:43.839
shape in front of you. You are here, and that

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00:32:44.079 --> 00:33:01.240
sensation's over there. Notice a texture, the movement size, and

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00:33:01.319 --> 00:33:09.599
now as you observe it over there, begin to change it.

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For example, if it's red, make it pale, pink, then white,

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maybe blue, change it to green, change it to yellow,

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and you can allow it to just change automatically to

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different colors. And if it's moving, maybe it's moving fast,

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you can slow it down, slow it some more. Perhaps

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if it's spinning, it could be like a circle that's

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00:34:13.719 --> 00:34:14.679
spinning around.

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You could just.

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Imagine putting your hand on the side of it and

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00:34:23.840 --> 00:34:30.880
stopping it from spinning. Maybe you could play around with

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00:34:31.000 --> 00:34:36.320
the idea and turn it around so it spins the

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00:34:36.559 --> 00:34:56.599
other direction, reversing that feeling. And if it's sharp, you

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00:34:56.639 --> 00:35:04.920
can smooth the edges till it becomes soft, safe and harmless.

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Change in the texture, the movement, and the size, as

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well as the color of that sensation that's over there.

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00:35:27.000 --> 00:35:33.599
Noticing how it feels different. Maybe there's a sound connected

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to that sensation over there. Maybe it's loud, and you

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can just turn the volume down. Maybe it's a song

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00:35:52.320 --> 00:36:00.000
or a tune you really don't like. Perhaps you can

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00:36:00.360 --> 00:36:09.000
change that tune, play a different tune instead. Maybe you

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00:36:09.079 --> 00:36:17.079
can make it a very silly tune. Think of a

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00:36:17.119 --> 00:36:18.840
song that makes you laugh.

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Or wonder.

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When you listen, you feel good inside, you feel safe,

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feel happy. You could play that song. Now, as you

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observed a sensation over there, imagine place in a cool,

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00:36:58.920 --> 00:37:10.320
soothing hair and all warm, comforting blanket over your stomach area.

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And your body knows which temperature brings relief, whether it's

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warmth that you need, whether it's coolness that you prefer.

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Your body knows what brings you relief as you feel

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00:37:42.800 --> 00:38:02.039
that perfect temperature spreading inwards, cooling away inflammation and warming

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00:38:02.199 --> 00:38:16.079
away any spasms. As each wave of temperature carries comfort,

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and every time you exhale, the comfort spreads further. The

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comfort spreads even deeper. As you imagine inside your spine,

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near the small of your back, that there's a gate,

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a pain gate that controls how much sensation reaches your mind.

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And you can see your hand on the control.

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And slowly and gently.

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Begin to close that gate, And if you choose, you

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can leave it open just enough for your body to

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00:39:29.079 --> 00:39:46.679
send the useful signals, but all the unnecessary intensity is blocked, filtered,

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00:39:48.280 --> 00:40:03.800
replaced with calm, because quite honestly, you don't need them.

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As you float up in your mind above your body,

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above this moment in time, you can travel back along

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your timeline to earlier cycles, to other times that you

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experience discomfort, and from this higher perspective, begin to pour gentle,

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healing light down into each of those memories. How does

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00:40:50.760 --> 00:40:58.719
that feel sending that healing light? And what color is

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00:40:58.719 --> 00:41:05.679
that healing light? Does it have a sound? Maybe it's silent,

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gently healing all of those memories, soothing them, transforming them,

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teaching your unconscious that this pattern can change. And as

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you do, you'll notice the future begins to change to

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00:42:00.960 --> 00:42:08.119
He may wonder why, he may just accept.

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That this is the natural.

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Way for things to be. Because as you start to

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feel more positive towards the future, the way you see

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the future.

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Becomes more positive.

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00:42:36.920 --> 00:42:40.599
And how does that feel as you imagine a future

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00:42:41.239 --> 00:42:56.199
of comfort and relief, feel and peaceful. Now float forward

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00:42:56.639 --> 00:43:07.039
now into a future cycle and see yourself there feeling light,

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feeling comfortable and empowered, with your body responding in that

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00:43:17.840 --> 00:43:28.840
the best possible way. And you can hold onto that

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00:43:28.960 --> 00:43:39.039
image anchorage, that feeling deep inside as your new normal, feeling.

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Something that you expect.

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From now on to feel more comfort and peace, to

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00:43:54.400 --> 00:44:09.559
experience more relaxation. You can feel more comfortable. Now you're

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00:44:09.679 --> 00:44:20.519
learning to soften and release your muscles, know how to loosen,

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00:44:21.159 --> 00:44:28.239
and they do as your body finds balance.

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00:44:30.599 --> 00:44:31.119
Naturally.

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Every minute that passes your comfort increases, you rest, you heal,

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00:44:48.000 --> 00:44:49.159
You ease.

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00:44:53.239 --> 00:44:56.480
Now and in the days.

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00:44:56.199 --> 00:45:04.880
Ahead, and cycle from now on can and will be easier.

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00:45:08.480 --> 00:45:13.039
Every cycle from now on can and will be lighter.

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00:45:16.599 --> 00:45:22.800
Every cycle from now on can and will be calmer,

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00:45:24.000 --> 00:45:36.599
more peaceful. And from this stay forward. Whenever you place

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00:45:36.679 --> 00:45:49.639
your hand gently over your stomach area your abdomen and

385
00:45:49.760 --> 00:45:59.920
take a deep breath out, your body remembers this stay.

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00:46:03.519 --> 00:46:11.239
Your body remembers this feeling of comfort, and that comfort

387
00:46:11.320 --> 00:46:29.559
returns quickly, easily and automatically. And in a moment, I'll

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00:46:29.639 --> 00:46:36.159
count from one to five, and at five you can

389
00:46:36.199 --> 00:46:40.960
open your eyes, feeling refreshed, lighter, and more at ease

390
00:46:41.159 --> 00:46:47.960
than before, if you choose to, of course, if you want,

391
00:46:48.119 --> 00:46:53.159
you could just drift into a deep, deep sleep, if

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00:46:53.199 --> 00:47:03.199
that's what you choose as well. One bringing back gentle

393
00:47:03.440 --> 00:47:17.239
movement to your hands and feet. Two breathing a little

394
00:47:17.400 --> 00:47:31.639
more deeply. Three feeling refreshed.

395
00:47:32.840 --> 00:47:49.840
And clear. Four almost there.

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00:47:57.880 --> 00:48:11.719
Five eyes open, feeling calm, comfortable, and in control, knowing

397
00:48:11.880 --> 00:48:22.000
that these deep, profound changes have occurred, and you can

398
00:48:22.119 --> 00:48:32.239
feel a sense of relief, pleasure, and satisfaction for just

399
00:48:32.440 --> 00:48:41.239
how well you've accomplished and allowed these changes to happen

400
00:48:41.400 --> 00:48:44.679
in your mind and your body and in your life

401
00:48:45.239 --> 00:48:58.880
going forward. Now, thank you for listening. Remember to be

402
00:48:59.039 --> 00:49:05.599
kind to yourself, because you do deserve to be happy.

403
00:49:06.599 --> 00:49:15.320
Be gentle with yourself. You deserve to feel safe, lots

404
00:49:15.320 --> 00:49:38.159
of love. Bye. Relax in a more deep and meaningful way,

405
00:49:40.639 --> 00:49:45.679
maybe in a way that can not just allow you

406
00:49:46.159 --> 00:49:56.159
to feel calmer now and throughout the time we've spend

407
00:49:56.280 --> 00:50:04.239
together here, not just relaxed at the end of the

408
00:50:04.320 --> 00:50:09.679
recording when it's finished and you can enjoy that sense

409
00:50:09.800 --> 00:50:26.440
of comfort and peace, but also I think it would

410
00:50:26.440 --> 00:50:42.320
be nice to have those feelings of relaxation continue for

411
00:50:42.480 --> 00:50:54.480
longer after the recording is ended, so that you can

412
00:50:56.039 --> 00:51:06.679
still benefit from listening to my voice, maybe in a

413
00:51:06.719 --> 00:51:19.239
few hours time, perhaps tomorrow, and then by listening regularly,

414
00:51:22.320 --> 00:51:26.960
especially if you find like some people do and myself

415
00:51:27.000 --> 00:51:32.119
as well, sometimes I find one particular recording that really

416
00:51:33.800 --> 00:51:40.760
resonates with me, and I just listen to it over

417
00:51:40.800 --> 00:51:47.719
and over again every morning, every evening.

418
00:51:53.119 --> 00:51:53.719
There was this.

419
00:51:53.639 --> 00:51:59.079
Recording from We're going back to about nineteen ninety nine.

420
00:52:00.840 --> 00:52:01.159
It was.

421
00:52:01.440 --> 00:52:06.360
It wasn't hypnosis, but it was a guided visualizations. It

422
00:52:06.440 --> 00:52:13.639
kind of was hypnosis, really, and I managed to find

423
00:52:13.679 --> 00:52:17.760
it again and it still has the same effect on me.

424
00:52:20.360 --> 00:52:26.920
And part of it was the person's voice.

425
00:52:29.400 --> 00:52:30.079
Relaxed me.

426
00:52:33.920 --> 00:52:40.119
She just felt so peaceful, and I'd look forward to

427
00:52:40.280 --> 00:52:44.360
listening to her.

428
00:52:44.599 --> 00:52:46.719
In the morning and in the evening.

429
00:52:53.119 --> 00:53:02.440
And I knew before even pressing the play button. As

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00:53:02.480 --> 00:53:05.719
soon as I've done that, pressed the play button.

431
00:53:06.480 --> 00:53:08.079
This was in the days of.

432
00:53:13.079 --> 00:53:22.239
CD players pressed the play button. In fact, it might

433
00:53:22.280 --> 00:53:26.719
have even been a tape recorder. I'd lie down on

434
00:53:26.760 --> 00:53:39.599
the bed and then even without necessarily listening to her

435
00:53:39.800 --> 00:53:52.719
words because I had them memorized. Really, it was as

436
00:53:52.760 --> 00:54:03.480
if my body knew exactly what to do, and the

437
00:54:03.639 --> 00:54:25.679
muscles just almost went into automatic relaxation, and I remember

438
00:54:25.760 --> 00:54:30.079
my mind would slow down.

439
00:54:35.719 --> 00:54:40.320
Now. Now I was listening.

440
00:54:39.880 --> 00:54:46.679
To this recording in the early days of learning hypnosis,

441
00:54:49.199 --> 00:54:57.000
and long before I ever made any videos or audio

442
00:54:57.079 --> 00:55:01.840
recordings myself, because I didn't start doing that till two

443
00:55:01.880 --> 00:55:21.239
thousand and six, I knew, I knew how helpful I

444
00:55:21.280 --> 00:55:31.559
found being able to just let go, to have that

445
00:55:31.920 --> 00:55:44.559
trust in the person that I'm listening to knowing that

446
00:55:44.639 --> 00:55:52.960
it's going to be just as relaxing, if not more so.

447
00:55:55.599 --> 00:56:02.599
Each time you hear my voice, you may feel the same.

448
00:56:08.960 --> 00:56:10.320
Some people.

449
00:56:12.360 --> 00:56:24.719
Have been listening to me for over a decade, maybe

450
00:56:24.800 --> 00:56:30.320
not solidly, obviously not twenty four hours a day, but.

451
00:56:32.360 --> 00:56:33.679
Maybe people come back.

452
00:56:35.480 --> 00:56:49.199
Some people may be listen every day. That's something that

453
00:56:49.280 --> 00:56:51.079
I do.

454
00:56:52.519 --> 00:57:02.400
Which you may not realize by listening, is.

455
00:57:06.360 --> 00:57:20.679
When I record these recordings. Now, for example, I also

456
00:57:22.199 --> 00:57:33.440
am affected by the words that I say. So if

457
00:57:33.440 --> 00:57:43.800
I set you focus on your feet, notice your feet relaxing,

458
00:57:47.320 --> 00:57:55.239
I will be focusing on my feet. I will be

459
00:57:55.320 --> 00:58:13.440
noticing my feet relaxing. If I said focus on your hands,

460
00:58:16.199 --> 00:58:25.719
and maybe notice the difference between each hand, perhaps notice

461
00:58:25.840 --> 00:58:31.920
the air in the room, the temperature of the room.

462
00:58:33.800 --> 00:58:44.199
On the backs of your hands. You may start to

463
00:58:44.760 --> 00:58:52.840
notice what almost feels like a very light breeze, even

464
00:58:52.880 --> 00:58:57.480
though there may not be any type of breeze at all.

465
00:58:59.039 --> 00:59:00.599
Where you are right now.

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00:59:08.760 --> 00:59:19.400
And as you become aware of your hands, I'm also

467
00:59:19.719 --> 00:59:47.920
aware of how relaxed my hands our feeling now and

468
00:59:48.079 --> 00:59:55.000
when it comes to potentially drifting off to sleep, which

469
00:59:55.079 --> 00:59:58.280
may be the reason you're listening.

470
01:00:03.519 --> 01:00:04.639
I also.

471
01:00:07.039 --> 01:00:23.440
Feel drowsy when I make these recordings. I also notice.

472
01:00:21.679 --> 01:00:24.920
My mind drifting.

473
01:00:32.840 --> 01:00:45.440
In fact, at times I've actually fallen asleep without even noticing.

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01:00:50.320 --> 01:00:52.039
And then I carry on talking.

475
01:00:58.079 --> 01:01:03.679
And it's only where I listen back to do the editing.

476
01:01:07.400 --> 01:01:13.559
I hear snoring, and I think, I don't remember snoring.

477
01:01:16.840 --> 01:01:23.639
I remember talking. Is this snoring was a pick turned up?

478
01:01:27.639 --> 01:01:35.320
That's why I sound like when I snore, I get

479
01:01:35.360 --> 01:01:49.360
really into the whole experience. I don't know how you feel.

480
01:01:55.559 --> 01:02:02.159
How relaxed do you feel in your feet, How relaxed

481
01:02:05.960 --> 01:02:07.840
you feel in your hands.

482
01:02:22.920 --> 01:02:24.559
I have noticed.

483
01:02:26.559 --> 01:02:42.800
More and more that the more relaxed, deeper level of

484
01:02:43.039 --> 01:03:00.360
comfort you feel, the easier your breathing becomes. So words

485
01:03:00.679 --> 01:03:21.519
like that additional muscle relaxation. So this allows you debreath

486
01:03:21.960 --> 01:03:47.880
easier without necessarily focusing on your breath, however, being able

487
01:03:47.960 --> 01:04:04.159
to notice the ease.

488
01:04:07.239 --> 01:04:08.119
In which.

489
01:04:15.320 --> 01:04:38.039
You breathe so naturally, you breathe so very easily and smoothly.

490
01:05:05.679 --> 01:05:23.400
Whenever I imagine my breathing improving, when I've got my

491
01:05:23.519 --> 01:05:42.159
eyes closed, I tend to visualize a beautiful field with

492
01:05:42.519 --> 01:06:16.599
trees and flowers producing all that life giving oxygen. It

493
01:06:16.639 --> 01:06:32.800
feels nice to if nothing else, just taking some time

494
01:06:38.679 --> 01:07:27.039
away from everything, enjoying that feeling of peace, serenity with

495
01:07:27.079 --> 01:08:03.559
a joyful heart. Time seems to just drip by, so

496
01:08:04.760 --> 01:08:54.520
very slowly, relaxed, so deeply, peaceful, completely unattached to any

497
01:08:55.439 --> 01:09:58.920
thoughts whatsoever in this moment, completely free. Notice that your

498
01:09:59.119 --> 01:10:46.359
mind has slowed down. Slowed down because nothing really requires

499
01:10:46.399 --> 01:11:16.760
your attention. You can enjoy the physical sensations of allowing

500
01:11:17.000 --> 01:11:29.920
the stress drip out of your body, Dripping out of

501
01:11:30.439 --> 01:11:59.640
every part of your body and being released from your brain.

502
01:12:04.880 --> 01:12:40.119
Hung your mind slowly but surely, the muscles in your

503
01:12:40.279 --> 01:13:32.520
legs relax rs res so very deeply, reacts so deeply,

504
01:13:50.279 --> 01:13:59.520
and the feelings, the pleasant feelings in your arms then

505
01:13:59.640 --> 01:14:32.000
show orders, deepening each part of your body further and deeper.

506
01:14:41.960 --> 01:14:42.880
And deeper.

507
01:14:57.399 --> 01:15:03.880
Medicine m the feelings in the back of your neck,

508
01:15:27.239 --> 01:16:14.720
feelings in your wrists, muscles in front of your body.

509
01:16:16.800 --> 01:17:00.920
I also feeling peaceful, deeping. There's a sin to peace

510
01:17:05.439 --> 01:17:09.560
spreads through your very core.

511
01:17:40.079 --> 01:17:59.920
Even when you focus on your mind, your mind becomes a.

512
01:18:08.720 --> 01:19:45.079
Slower, deeper, relaxing, so very slow. Your stomach taste fell

513
01:19:45.239 --> 01:19:46.880
in your stomach.

514
01:20:08.479 --> 01:20:09.159
Your back.

515
01:20:14.560 --> 01:20:33.720
Notice, Notice how relaxed you now feel.

516
01:20:42.479 --> 01:20:44.520
In the hole of your back.

517
01:21:09.640 --> 01:21:10.840
In a spy.

518
01:21:14.600 --> 01:21:19.319
From your brain all the way down the middle of

519
01:21:19.359 --> 01:21:37.279
your back, sending and receiving millions of messages every day,

520
01:21:42.119 --> 01:22:00.520
deecomfort increasing deeply relaxed.

521
01:22:29.720 --> 01:22:30.079
You me.

522
01:23:00.640 --> 01:23:10.039
Spreading those signals down your spine or cord into air,

523
01:23:10.199 --> 01:23:29.720
every part of your body, your shins and your calf muscles,

524
01:23:56.840 --> 01:24:26.319
your elbows. Feelings of peace and tranquility spreading through your body,

525
01:24:31.319 --> 01:24:47.600
tips of your toes, to your eyes, your fingers, all

526
01:24:47.640 --> 01:25:01.520
the way till you'll lower back. M I'm letting go,

527
01:25:03.760 --> 01:26:14.000
reating pace, drifting mind the wonder in a way, happy

528
01:26:14.800 --> 01:26:55.199
to let go, let go completely, let go, so tranquil,

529
01:27:19.359 --> 01:27:51.960
your whole body enjoying a sensor listing God.

530
01:27:55.359 --> 01:27:57.359
Even more.

531
01:28:00.840 --> 01:28:32.119
Sea us.

532
01:29:05.560 --> 01:30:23.720
Peace, enjoy the space, this space of peace and safety, fairy.

533
01:30:30.840 --> 01:31:54.159
Relaxed vision.

534
01:31:34.279 --> 01:32:25.560
To letting go. Maybe we can just focus on the

535
01:32:25.720 --> 01:33:25.319
different parts of your body, just to notice.

536
01:33:00.359 --> 01:34:02.479
Forehead and your eyes. You tube said this notice in

537
01:34:02.520 --> 01:35:22.399
the sense of complete freedom, absolute freedom. Dress day, dress day.

538
01:35:34.560 --> 01:36:18.760
PA's wall energy paste to breeze so much ease, ye.

539
01:37:00.319 --> 01:37:22.880
Loose. You may have.

540
01:37:26.439 --> 01:38:26.359
Or may not have noticed your mind drifting, paceful move

541
01:38:26.800 --> 01:38:29.279
ay even more deeply.

542
01:38:34.359 --> 01:38:35.680
In the direction of.

543
01:38:40.760 --> 01:40:11.239
Total blissful pace. Blissful pace, total pace.

544
01:40:35.920 --> 01:41:32.399
Com so calm lett him go, peace of mind rack

545
01:41:37.159 --> 01:42:06.560
fody so rex so relaxed.

546
01:42:31.079 --> 01:42:57.880
Her body feels almost invisible, so very relaxed and pasteful,

547
01:43:04.239 --> 01:44:12.199
so pace like God, I'm so peaceful. So and you

548
01:44:12.319 --> 01:44:19.439
could start to notice that you are feeling more relaxed,

549
01:44:22.479 --> 01:44:32.199
even though I've not purposely focused your mind upon that

550
01:44:33.560 --> 01:44:39.640
sense of physical comfort that is growing within you throughout

551
01:44:39.760 --> 01:44:44.520
your body, and your mind.

552
01:44:46.279 --> 01:44:47.560
Starts to slow down.

553
01:44:52.520 --> 01:44:59.640
And that could be almost in recognition of I guess

554
01:45:00.159 --> 01:45:12.600
my speech not being particularly fast, and things just generally

555
01:45:14.319 --> 01:45:25.319
feel calmer. Just by listening to my voice, you give

556
01:45:25.359 --> 01:45:32.279
yourself an opportunity to take a break from the day,

557
01:45:34.439 --> 01:45:41.920
take a break from your life as it is, and

558
01:45:42.079 --> 01:45:49.800
to give yourself a rest, giving yourself permission to take

559
01:45:49.920 --> 01:45:55.439
some time off, and to allow your body to relax

560
01:45:57.199 --> 01:46:05.079
and allow your mind to slow down, which in turn

561
01:46:07.720 --> 01:46:12.720
releases the tension and it stresses that you had in

562
01:46:12.840 --> 01:46:22.640
your body. It's almost as if the parts of your

563
01:46:22.680 --> 01:46:34.720
body just open up, allowing the negativity out and at

564
01:46:34.760 --> 01:46:43.000
the same time replacing that negativity with positive heathing energy

565
01:46:46.119 --> 01:46:50.680
which then fills your body up and your mind to

566
01:46:52.359 --> 01:47:10.479
also starts to appreciate those feelings of increasing confidence and

567
01:47:10.680 --> 01:47:27.920
almost uplifting feeling, positive healing, an energy that spreads through

568
01:47:28.000 --> 01:47:30.600
your body like a wave.

569
01:47:32.640 --> 01:47:45.359
Of comfort. And all this comes from just allowing yourself.

570
01:47:47.600 --> 01:47:52.800
A few minutes, maybe half an hour, however long you

571
01:47:52.920 --> 01:47:57.039
want it to be, just rest.

572
01:48:02.159 --> 01:48:03.079
And allow.

573
01:48:05.319 --> 01:48:15.279
Your mind and your body to almost reset itself to

574
01:48:16.000 --> 01:48:31.600
the settings of comfort and relaxation, calmness, which allows more

575
01:48:31.760 --> 01:48:36.439
room for feelings of pleasure.

576
01:48:38.680 --> 01:48:39.960
And happiness.

577
01:48:43.479 --> 01:48:52.319
To move around your body and into your mind, almost

578
01:48:53.119 --> 01:48:57.680
as if your mind and your body are sinking together,

579
01:49:01.960 --> 01:49:11.640
almost mirroring each other with that growing positivity and calmness.

580
01:49:16.720 --> 01:49:24.199
And it feels nice, really does feel nice to know

581
01:49:24.439 --> 01:49:27.520
that you are the one that has.

582
01:49:27.479 --> 01:49:42.680
Allowed yourself to feel more comfort than to experience.

583
01:49:44.399 --> 01:49:45.520
More this.

584
01:49:47.319 --> 01:49:53.920
Deep relaxation spreading throughout your body.

585
01:50:00.920 --> 01:50:03.000
And as I focus.

586
01:50:04.039 --> 01:50:09.800
On each part of your body, you can notice that

587
01:50:10.039 --> 01:50:24.520
that part becomes even more relaxed just by focusing on it.

588
01:50:27.079 --> 01:50:36.720
It becomes even more calm and comfortable just by focusing.

589
01:50:40.800 --> 01:50:46.520
And as I move down your body, starting at your head,

590
01:50:49.279 --> 01:50:54.520
the parts that you have already focused on will continue

591
01:50:55.920 --> 01:51:03.000
to relax deeply, and those parts that have not yet

592
01:51:03.199 --> 01:51:16.079
focused on or just automatically release any remain intention in

593
01:51:16.239 --> 01:51:30.479
anticipation of even more comfort about to come. Now, I'm

594
01:51:30.520 --> 01:51:37.000
going to start by focusing on your forehead. Just being

595
01:51:37.119 --> 01:51:45.760
aware of the feelings of your forehead and any background

596
01:51:46.039 --> 01:51:53.159
sounds like mister Herbert's opinion, can just allow you to

597
01:51:53.319 --> 01:51:55.079
feel even more relaxed.

598
01:51:59.000 --> 01:52:05.079
Just means you're in the moment. This isn't this isn't

599
01:52:05.119 --> 01:52:09.039
a sterile environment. This is the world.

600
01:52:12.520 --> 01:52:18.560
I live in the countryside, so there's lots of nature

601
01:52:19.079 --> 01:52:29.560
sounds around. So as you focus on your forehead, just

602
01:52:29.840 --> 01:52:37.600
notice how it becomes even more relaxed as you focus

603
01:52:39.920 --> 01:52:44.399
only on my voice and that part of your body.

604
01:52:49.600 --> 01:52:57.880
Moving down to your eyes, focusing on your eyes, noticing

605
01:53:00.319 --> 01:53:10.039
how your eyelids feel so heavy yet so light at

606
01:53:10.079 --> 01:53:18.159
the same time, and all the muscles around your eyes relaxing.

607
01:53:19.399 --> 01:53:26.520
Completely. Moving your focus.

608
01:53:27.560 --> 01:53:34.159
Down to your mouth, your lips, your tongue, your teeth,

609
01:53:34.399 --> 01:53:37.520
your comes, the.

610
01:53:37.760 --> 01:53:47.800
Hole of your mouth relaxing, calm and loose.

611
01:53:52.000 --> 01:54:00.319
As you focus now on your jaw, just the hearts

612
01:54:00.319 --> 01:54:04.760
of your jaw, ney, your mouth, and your chin. But

613
01:54:04.920 --> 01:54:09.039
all the way up the side of your face to

614
01:54:09.159 --> 01:54:12.800
your ears, the hole.

615
01:54:13.239 --> 01:54:14.119
Of your jaw.

616
01:54:16.560 --> 01:54:23.600
Feeding more relaxed.

617
01:54:27.039 --> 01:54:27.800
And calm.

618
01:54:36.000 --> 01:54:45.079
Focusing on your neck, the front of your neck and

619
01:54:45.199 --> 01:54:58.199
your throat relaxing and loose and calm. The sides of

620
01:54:58.319 --> 01:55:03.560
your neck, the right and left side of your neck

621
01:55:06.520 --> 01:55:10.000
relax and release.

622
01:55:13.720 --> 01:55:14.479
And calm.

623
01:55:20.840 --> 01:55:27.520
And now the back of your neck, focusing on the

624
01:55:27.800 --> 01:55:38.239
back of your neck, letting go of any tension that

625
01:55:38.439 --> 01:55:47.279
may have been there before, and enjoying that sense of

626
01:55:48.319 --> 01:55:58.960
increasing comfort and release. Then you can experience in the

627
01:55:59.079 --> 01:56:00.520
back of your neck kay.

628
01:56:06.319 --> 01:56:08.520
Moving down your back.

629
01:56:10.760 --> 01:56:15.439
And moving either side of your spine right from the

630
01:56:15.600 --> 01:56:16.760
top of your back.

631
01:56:18.479 --> 01:56:19.760
All the way.

632
01:56:19.760 --> 01:56:32.399
Down to the bottom of your back. Down it's your

633
01:56:32.520 --> 01:56:43.039
lower back. As you move up and down your spine,

634
01:56:45.199 --> 01:56:49.640
you can feel the muscles either side of your spine

635
01:56:51.840 --> 01:57:06.399
relaxing even more. And as those muscles relax, that sense

636
01:57:06.520 --> 01:57:07.880
of comfort.

637
01:57:07.640 --> 01:57:14.720
Starts to spread outwards from your spine.

638
01:57:16.720 --> 01:57:23.800
Into both sides of your back, the top of your back,

639
01:57:24.680 --> 01:57:26.399
the middle and your lower back.

640
01:57:29.920 --> 01:57:35.640
And as you scan gently and slowly.

641
01:57:36.319 --> 01:57:41.560
Up and down your back, there's the muscles in the

642
01:57:41.680 --> 01:57:51.520
top of your back relax and become looser. The muscles

643
01:57:51.680 --> 01:57:57.279
in the middle of your back also seem to just

644
01:57:57.760 --> 01:58:12.239
almost divide from each a separating and almost melting, and

645
01:58:12.479 --> 01:58:12.880
in your.

646
01:58:12.880 --> 01:58:13.760
Lower back.

647
01:58:17.279 --> 01:58:24.800
There seems to be an extra special feeling of comfort.

648
01:58:30.119 --> 01:58:36.239
The spreads into your hips. Sit down your lower back,

649
01:58:36.560 --> 01:58:44.520
into your hips, into the area where your cosix are,

650
01:58:48.119 --> 01:58:54.319
and into your buttocks, and all those muscles that spread

651
01:58:57.039 --> 01:59:06.800
from your lower back into your hip area start to melt,

652
01:59:11.239 --> 01:59:23.520
start to reading, let go, and you know where about

653
01:59:23.680 --> 01:59:29.680
to focus on your shoulders. Your back and your spine

654
01:59:30.760 --> 01:59:47.520
will continue to let go, continue to relax so calmly,

655
01:59:52.199 --> 01:59:57.119
and if you focus on your shoulders, you may notice

656
01:59:57.560 --> 02:00:21.800
they're already feeling really loose, already feeding, calm.

657
02:00:27.920 --> 02:00:28.880
And fear.

658
02:00:33.199 --> 02:00:41.520
Those muscles then move from your neck into your shoulders.

659
02:00:48.079 --> 02:01:17.479
Feel so soft and gentle, so smooth and calm, and

660
02:01:17.680 --> 02:01:30.520
the feeling in your shoulders seems to spread deep into

661
02:01:30.600 --> 02:01:41.000
your shoulders, a sense of relaxation, not just traveling deeply

662
02:01:41.399 --> 02:01:48.840
into your muscles, but also relaxing.

663
02:01:50.960 --> 02:01:52.359
The bones.

664
02:01:57.720 --> 02:02:04.359
And moving all the way to under your arms, relaxing

665
02:02:06.279 --> 02:02:11.000
a whole area between the tops of your shoulders and

666
02:02:11.199 --> 02:02:17.279
underneath your arms, healing.

667
02:02:22.720 --> 02:02:35.720
You feel so relaxed and comfortable in your shoulders, which

668
02:02:35.960 --> 02:02:36.760
sense that.

669
02:02:39.039 --> 02:02:41.079
Deep healing.

670
02:02:44.039 --> 02:02:59.079
Message into your arms. You may feel.

671
02:03:00.560 --> 02:03:05.600
Almost as if your arms are not even that because

672
02:03:05.720 --> 02:03:42.319
they so relaxed, so deeply relaxed, so so calm, so.

673
02:03:49.159 --> 02:03:49.439
Loose.

674
02:03:56.760 --> 02:04:07.880
That feeling spread in all way down your arms to elbows,

675
02:04:11.880 --> 02:04:28.279
including your elbows. Circumfort spreads.

676
02:04:32.239 --> 02:04:32.960
Your way.

677
02:04:35.560 --> 02:04:42.399
Into wrists, your forearms.

678
02:04:41.800 --> 02:04:57.239
And your wrists so heavy. Yet at the same time

679
02:05:04.840 --> 02:05:10.560
sunlight and gentle.

680
02:05:34.720 --> 02:05:35.399
F s.

681
02:05:37.960 --> 02:05:38.960
Now on.

682
02:05:41.640 --> 02:06:05.680
Your hands, your hands.

683
02:06:11.600 --> 02:06:14.439
So peaceful.

684
02:06:15.479 --> 02:06:16.479
In your hands.

685
02:06:35.279 --> 02:06:36.239
The sense of.

686
02:06:39.720 --> 02:06:41.560
Real pace.

687
02:06:53.239 --> 02:07:02.840
Just seems to feel sive famillion.

688
02:07:05.560 --> 02:08:15.039
On your hands, relax deeply else your fingers things slish

689
02:08:44.039 --> 02:09:17.680
you think it tips may your attention to front, to

690
02:09:17.880 --> 02:09:48.840
your body so comfortable, my man, you focus to your legs.

691
02:10:04.399 --> 02:11:09.319
Us like mysels.

692
02:11:10.720 --> 02:14:10.359
In your fiss s relax, calf muscles, shaves because the

693
02:14:10.600 --> 02:14:39.439
feathing and your fats Sir, peaceful, circom sir peaceful, sircomm

694
02:15:09.560 --> 02:15:16.600
so peaceful, cyclm.

695
02:15:20.119 --> 02:15:40.800
So peace fall re sin peace fall.

696
02:15:44.199 --> 02:15:53.720
C calm, love that.

697
02:15:54.159 --> 02:15:56.920
Deep relaxation.

698
02:15:57.439 --> 02:15:59.520
To spread your chest.

699
02:16:00.239 --> 02:16:14.880
Just let you go.

700
02:16:19.039 --> 02:16:19.720
Everything.

701
02:16:30.960 --> 02:16:36.959
So I'm gonna start counting down now, from twenty down

702
02:16:37.000 --> 02:16:45.120
to one. You can imagine in a way it's like

703
02:16:45.959 --> 02:16:52.360
just walking down some steps and each step or twenty steps,

704
02:16:52.440 --> 02:17:03.799
and each step represents a level of comfort. Each step represents.

705
02:17:05.559 --> 02:17:09.840
A deepening of that comfort.

706
02:17:16.000 --> 02:17:21.680
And the fervies you walk down those steps to deeper

707
02:17:22.079 --> 02:17:32.959
and more relaxed you feel. So starting with number twenty

708
02:17:44.559 --> 02:23:04.840
twenty nineteenhhhhhh eighteen seven ten sixteenhhhhhhhhh three four four s.

709
02:24:11.159 --> 02:24:11.879
Too well.

710
02:26:31.319 --> 02:28:30.319
Nohhhhhh eight.

711
02:29:29.719 --> 02:30:22.000
Si most us.

712
02:30:37.840 --> 02:32:23.319
Six five.

713
02:33:41.959 --> 02:35:15.319
Four us.

714
02:35:42.920 --> 02:36:14.799
Us.

715
02:38:10.159 --> 02:38:10.840
And now.

716
02:38:15.200 --> 02:38:27.879
As you focus on your eyes, we're gonna count down

717
02:38:28.280 --> 02:38:39.399
from ten down to one, focusing just on your eyes,

718
02:38:43.159 --> 02:38:51.680
your eyelids, the muscles around your eyes, your eye walls themselves,

719
02:38:53.200 --> 02:39:10.200
a whole area that makes suck your eye. And as

720
02:39:10.319 --> 02:39:18.840
we count down ten down to one, whilst focus in

721
02:39:19.120 --> 02:39:33.799
on your eyes, you will become twice is relaxed with

722
02:39:34.200 --> 02:39:42.879
each number counting down that you may find.

723
02:39:46.760 --> 02:39:52.520
The on you want to do is just drift off

724
02:39:52.879 --> 02:39:53.440
to sleep.

725
02:39:56.440 --> 02:40:03.040
And if that's what you want, then just allow yourself

726
02:40:03.159 --> 02:40:17.799
to do that. Now, focusing on your eyes, I'm going

727
02:40:17.920 --> 02:40:36.959
to begin counting down from ten down to one right now, ten.

728
02:41:02.959 --> 02:41:38.120
Nine eight.

729
02:42:22.799 --> 02:44:35.440
Seven f.

730
02:45:46.440 --> 02:47:00.680
Four three.

731
02:49:34.239 --> 02:49:34.479
One.

732
02:49:40.760 --> 02:49:51.200
So cut down from ten to one.

733
02:49:53.040 --> 02:50:17.360
Ten nine eight seven six five four three two one.

734
02:50:24.360 --> 02:50:27.280
And maybe that was a bit too quick in order

735
02:50:27.360 --> 02:50:31.239
to relax. Maybe it's a bit too fast for you

736
02:50:31.600 --> 02:50:41.280
to notice the calming of your body, maybe even a

737
02:50:41.360 --> 02:50:45.159
little bit of pressure there, Like you're counting down from

738
02:50:45.239 --> 02:50:47.920
ten to one. Would you expect me to do man,

739
02:50:48.879 --> 02:50:52.319
expect me to just to go with floppy just because

740
02:50:52.360 --> 02:51:01.559
you're counting down. You could try it again, but this

741
02:51:01.799 --> 02:51:08.079
time I'll go this lower. This time, as you focus

742
02:51:08.479 --> 02:51:13.079
on the whole of your body before we focus on

743
02:51:13.159 --> 02:51:23.520
your legs, just notice how your body does start to

744
02:51:24.079 --> 02:51:35.159
feel more relaxed with every number that I count down

745
02:51:38.600 --> 02:53:08.000
ten nine at eight, seven, six, five, four, three, one,

746
02:53:19.360 --> 02:53:25.040
and just notice how how you feel generally, how your

747
02:53:25.079 --> 02:53:39.920
body feels. It's not necessarily even about counting down from

748
02:53:40.040 --> 02:53:47.680
ten to one. It's that space that you have, that

749
02:53:50.319 --> 02:54:11.239
space between being active physically or mentally to just sitting

750
02:54:11.479 --> 02:54:16.280
or lying down, just being there, not doing anything, not

751
02:54:16.559 --> 02:54:23.600
saying anything, or needing to think about anything. So it

752
02:54:23.719 --> 02:54:27.239
opens up a space, you know, a bit of a space,

753
02:54:28.239 --> 02:54:38.040
a gap. And the more I came down from ten

754
02:54:38.120 --> 02:54:45.520
to one, the bigger that gap becomes. So there's that

755
02:54:45.760 --> 02:54:51.360
gap of calmness, of comfort, relaxation.

756
02:54:57.319 --> 02:55:05.239
It's a nice feeling and it moves.

757
02:55:06.399 --> 02:55:14.399
Those stresses or discomforts physically or emotionally, moves them.

758
02:55:15.920 --> 02:55:16.319
Away.

759
02:55:23.079 --> 02:55:24.040
Allows you.

760
02:55:26.760 --> 02:55:27.280
To just.

761
02:55:30.280 --> 02:55:36.959
Slow down, someone to count again from ten down to one,

762
02:55:37.399 --> 02:55:47.639
and notice that gap widening, the gap, And as it widens,

763
02:55:47.680 --> 02:55:53.600
it's almost like that the stress and attention falls into

764
02:55:53.719 --> 02:55:54.079
the gap.

765
02:56:07.719 --> 02:56:19.440
Give you that distance, that space now ten.

766
02:56:23.879 --> 02:57:03.840
Nine, eight, seven, six, five.

767
02:57:14.680 --> 02:57:33.799
Four three.

768
02:58:08.600 --> 02:58:08.840
One.

769
02:58:20.360 --> 02:58:24.760
Now, how does your body feel.

770
02:58:26.719 --> 02:58:26.879
Now?

771
02:58:39.600 --> 02:58:54.840
Can you notice that the feeling calmer, the feeling more

772
02:58:55.319 --> 02:59:22.719
relaxed as we now focus on your legs, just your legs.

773
02:59:38.719 --> 02:59:58.840
We're just gonna start with focusing on your thighs. Of course,

774
02:59:58.959 --> 03:00:02.159
it's not the most exciting thing.

775
03:00:02.159 --> 03:00:04.239
To be doing, because.

776
03:00:07.280 --> 03:00:09.959
I'm sure like most of your body is not a

777
03:00:10.079 --> 03:00:22.479
lot going on right now. Just focusing on the whole

778
03:00:22.600 --> 03:00:28.959
of your thighs, the tops of your thighs, the sides

779
03:00:29.159 --> 03:00:36.120
of your thighs, the bottoms of your thighs, your outer thighs,

780
03:00:36.239 --> 03:00:41.159
and your inner thighs. Basically the whole of your thigh

781
03:00:41.280 --> 03:00:42.200
that leads.

782
03:00:42.959 --> 03:00:58.479
Into your hip and it goes down to your knee joints. Now,

783
03:00:58.559 --> 03:01:05.559
this is a big area. It's a very heavy area.

784
03:01:06.079 --> 03:01:12.040
It's very strong, probably the strongest muscles in your body,

785
03:01:12.760 --> 03:01:13.639
or in your thighs.

786
03:01:23.840 --> 03:01:24.719
But I don't think we.

787
03:01:26.479 --> 03:01:39.440
Perhaps give enough attention to our thighs. Perhaps we don't

788
03:01:40.879 --> 03:02:01.520
acknowledge how important our thighs are to our lives, how

789
03:02:01.639 --> 03:02:10.760
much they actually do for us all through our lives.

790
03:02:17.920 --> 03:02:23.479
And it may seem to sound really weird, but I

791
03:02:23.600 --> 03:02:29.600
think that all of our body parts, especially our thighs,

792
03:02:30.600 --> 03:02:37.920
needs some TLC, a bit of love shown, a bit

793
03:02:37.959 --> 03:02:57.200
of acknowledgement, thank you, gratitude for our thighs do for us.

794
03:03:03.799 --> 03:03:09.399
And I know this may sound a bit strange. Maybe

795
03:03:09.440 --> 03:03:12.479
you think, why am I? Surely I should be out

796
03:03:12.559 --> 03:03:21.399
in the garden hugging a tree or something. Wow, it's

797
03:03:21.479 --> 03:03:24.719
hard to set a microphone up on a tree. That's

798
03:03:24.760 --> 03:03:27.200
why I'm doing this indoors. Otherwise I would be outside

799
03:03:27.280 --> 03:03:31.040
hugging a tree. I can't see the television.

800
03:03:30.600 --> 03:03:31.079
From the tree.

801
03:03:37.840 --> 03:03:42.079
If you move down to your knees gain such an

802
03:03:42.159 --> 03:03:51.840
important part. And I think we don't necessarily I'll speak

803
03:03:51.920 --> 03:03:59.239
for myself here, I don't necessarily appreciate all that my

804
03:03:59.440 --> 03:04:04.600
needs do for me until I have a problem with

805
03:04:04.719 --> 03:04:09.840
my knee. It's occasionally if I ever maybe I'll bash it,

806
03:04:10.159 --> 03:04:15.959
or it's aching for some reason. It's then that I

807
03:04:16.159 --> 03:04:21.639
realize how much it does. You know, the benefit of

808
03:04:21.760 --> 03:04:29.200
being able to use my legs without any kind of

809
03:04:29.360 --> 03:04:31.520
physical discomfort.

810
03:04:32.399 --> 03:04:34.239
Is a beautiful thing.

811
03:04:35.639 --> 03:04:43.280
That's possibly not appreciated until it's temporarily removed. You know

812
03:04:43.399 --> 03:04:52.920
that's comfort. But as you focus on your knees, regardless

813
03:04:52.959 --> 03:04:58.479
of how your knees feel, you can have that sense

814
03:04:58.600 --> 03:05:04.520
of gratitude and love to your knees for all that

815
03:05:04.639 --> 03:05:16.879
they do for you, And you can still have that

816
03:05:17.040 --> 03:05:21.959
attention on your thighs and maybe notice how your thighs feel.

817
03:05:24.120 --> 03:05:42.079
Maybe you've noticed that they are relaxing more deeply as

818
03:05:42.120 --> 03:05:47.000
you focus now on the bottoms of your legs, your

819
03:05:47.079 --> 03:05:53.959
shins and your calf muscles, the bones between your knees

820
03:05:54.840 --> 03:05:59.760
and your feet incorporate, and of course your ankles.

821
03:06:01.600 --> 03:06:02.559
So important.

822
03:06:08.079 --> 03:06:12.680
You know, anyone that's had even like the slightest sprain

823
03:06:12.799 --> 03:06:19.760
of an ankle knows how how much we take our

824
03:06:20.000 --> 03:06:28.559
ankles for granted. And it's kind of strange in a

825
03:06:28.600 --> 03:06:34.159
way when you think that. You know, logically, our wrists

826
03:06:34.360 --> 03:06:37.200
are a lot thinner than the rest of our arms,

827
03:06:38.319 --> 03:06:41.840
which is okay, it doesn't I can't see any problem

828
03:06:41.840 --> 03:06:44.879
with that because we're just picking stuff up.

829
03:06:46.479 --> 03:06:47.959
Our ankles.

830
03:06:49.200 --> 03:06:59.120
So much thinner than the rest of our legs, and

831
03:06:59.280 --> 03:07:03.760
from a physical perspective or logical even it doesn't really

832
03:07:03.879 --> 03:07:11.120
make sense that all this weight would ultimately be resting

833
03:07:12.159 --> 03:07:22.120
on your ankles then leading to your feet, that thin area,

834
03:07:23.600 --> 03:07:33.200
thin bone. Yeah, it does so much great work. Supports us,

835
03:07:33.319 --> 03:07:43.280
supports our body for a lifetime, helps us to balance,

836
03:07:45.680 --> 03:07:51.959
helps you to get around and be mobile.

837
03:07:58.319 --> 03:07:59.520
And there's the calf muscles.

838
03:07:59.559 --> 03:08:07.159
Of course, when I was younger, I couldn't see the

839
03:08:07.239 --> 03:08:13.559
pointing calf muscles. Didn't seem to do anything. Okay, if

840
03:08:13.600 --> 03:08:17.200
I walked around on tiptoes, then my calf muscles get

841
03:08:17.239 --> 03:08:17.639
some work.

842
03:08:19.040 --> 03:08:21.600
But of course that's not true. The calf muscles are

843
03:08:21.680 --> 03:08:25.399
being used whenever we use our legs.

844
03:08:30.680 --> 03:08:43.280
And your shins there to protect your lower legs, shaped

845
03:08:43.319 --> 03:08:48.040
in a way almost as a protector for the bone,

846
03:08:55.639 --> 03:08:59.239
leading of course to your ankles.

847
03:09:02.120 --> 03:09:02.799
And your feet.

848
03:09:07.479 --> 03:09:09.479
But we're not going to focus on your feet. We're

849
03:09:09.479 --> 03:09:13.680
just going to focus on the legs. And I realize,

850
03:09:15.719 --> 03:09:19.440
but now that I've mentioned your feet, you'll probably focus

851
03:09:19.879 --> 03:09:22.799
on them anyway, So maybe I should focus on.

852
03:09:22.840 --> 03:09:23.799
Your feet a little bit.

853
03:09:27.840 --> 03:09:32.239
You can have them in your awareness, the same as

854
03:09:32.360 --> 03:09:36.680
you have your thighs in your awareness. Even though we

855
03:09:36.799 --> 03:09:42.559
haven't been focusing on your thighs a few minutes and

856
03:09:42.600 --> 03:09:53.360
have been focusing on your ankles, there's still that sensation

857
03:09:53.639 --> 03:10:01.360
of comfort in your thighs.

858
03:10:05.920 --> 03:10:07.760
In this that movement.

859
03:10:08.920 --> 03:10:16.879
Of energy, because the thighs hold lots of different sensations.

860
03:10:18.360 --> 03:10:23.200
Of course, there's the muscles, the big straw muscles that

861
03:10:23.360 --> 03:10:36.200
we have in our thighs, but the skin on the

862
03:10:36.319 --> 03:10:41.799
outside of the thighs, as in the outside of all

863
03:10:41.879 --> 03:10:50.719
of our body, can be very sensitive, sensitive to the touch,

864
03:10:53.520 --> 03:11:06.840
sensitive to temperature, and inside your thighs the bones, there's

865
03:11:07.879 --> 03:11:12.680
the muscle, there's the blood, vessels, the ar trees, to

866
03:11:12.840 --> 03:11:20.840
all this stuff that's inside your thighs. And I guess

867
03:11:20.920 --> 03:11:24.239
sometimes it'd be nice if you could actually put your

868
03:11:24.360 --> 03:11:31.639
fingers inside your thighs and a message, so you can

869
03:11:31.719 --> 03:11:35.239
message on the outside, of course, but to be able

870
03:11:35.280 --> 03:11:38.479
to get deep into the muscles and to be able

871
03:11:38.479 --> 03:11:44.000
to just message inside your thighs, message in the bones

872
03:11:44.959 --> 03:11:52.479
of your leg, message in all the veins, and just

873
03:11:52.760 --> 03:12:05.440
gently healing your thighs and you can move down message

874
03:12:05.520 --> 03:12:11.040
and inside your knees just message in those bones, but

875
03:12:11.200 --> 03:12:18.200
with healing fingertips, spreading that healing energy deep into the

876
03:12:18.399 --> 03:12:20.879
choice of your knees.

877
03:12:26.319 --> 03:12:30.000
Of course, there's the back of your your knee.

878
03:12:30.120 --> 03:12:36.159
The inside crease where your knee is. It's a very

879
03:12:36.360 --> 03:12:42.239
sensitive area. Three it feels very nice when you stroke it.

880
03:12:43.639 --> 03:12:47.000
That might be because it's an area that's not really

881
03:12:47.200 --> 03:12:54.639
touched very often. It's almost like a hidden part, that crease.

882
03:12:56.440 --> 03:13:00.920
In your legs. It's almost it's like a part that.

883
03:13:02.719 --> 03:13:13.959
Has a sensitivity, which is a little bit different. Of course,

884
03:13:14.040 --> 03:13:24.520
it's protected by your legs, so you can imagine putting

885
03:13:25.399 --> 03:13:35.239
your fingers into that crease in your legs. Fold in

886
03:13:35.360 --> 03:13:39.319
between your legs, you can just message with your fingertips.

887
03:13:40.520 --> 03:13:47.280
Imagine your fingertips going inside, massage in the muscle or tissue.

888
03:13:51.879 --> 03:13:56.120
You can of course field the bones of your knees,

889
03:13:57.680 --> 03:14:08.079
heating through your fingertips, and then as you go down

890
03:14:10.959 --> 03:14:13.760
to your calf muscles, and that's the part I'd like

891
03:14:13.840 --> 03:14:18.559
to be able to really put my fingertips deep inside

892
03:14:19.319 --> 03:14:28.719
my calf muscles, massage in every single tissue of that muscle.

893
03:14:29.840 --> 03:14:38.440
Healing every part, and then doing.

894
03:14:38.319 --> 03:14:46.680
The same for my shins, massage in generally stroking the bones,

895
03:14:48.399 --> 03:14:54.079
generally stroking them, healing in a loving way, because they

896
03:14:54.200 --> 03:15:00.559
deserve to be treated. There's the precious bones that they are.

897
03:15:01.920 --> 03:15:05.159
Because our legs are so precious as in all the

898
03:15:05.239 --> 03:15:11.280
other parts of our body, the more precious of any chue.

899
03:15:13.600 --> 03:15:26.319
On the planet. When you start to think about.

900
03:15:29.440 --> 03:15:38.280
Your legs in this way, it can change your perspective.

901
03:15:41.000 --> 03:15:46.760
It might sound a bit a bit silly to start

902
03:15:46.840 --> 03:15:53.600
with the idea of having love for your legs, showing

903
03:15:53.639 --> 03:16:01.000
appreciation for your thighs, want them to be able to

904
03:16:01.719 --> 03:16:09.760
put your hands in your thighs, massage the muscles and

905
03:16:09.879 --> 03:16:14.639
the bones, and to get your fingers deep in there,

906
03:16:15.920 --> 03:16:18.040
releasing all tension.

907
03:16:20.959 --> 03:16:21.959
Just to show.

908
03:16:23.520 --> 03:16:30.879
How much you care about your legs, how much you

909
03:16:31.000 --> 03:16:40.079
care for what your legs do for you regularly, your knees, your.

910
03:16:40.200 --> 03:16:42.799
Calves, your ankles.

911
03:16:47.120 --> 03:16:54.719
The strength of your ankles, considering how thin they are

912
03:16:54.959 --> 03:17:02.719
compared to the rest of your legs, especially your thighs. Yeah,

913
03:17:02.799 --> 03:17:12.760
this so strong, so flexible, absolutely amazing things.

914
03:17:14.040 --> 03:17:23.680
Your ankles are truly a gift because of what they

915
03:17:23.840 --> 03:17:32.239
do for you, supporting all that weight.

916
03:17:33.959 --> 03:17:38.399
Regardless of how what weight you are, even if you

917
03:17:38.479 --> 03:17:43.200
only eat ate stone, there's still a lot of weight

918
03:17:43.479 --> 03:17:50.120
for these little ankles. Now I'm a lot heavier than

919
03:17:50.200 --> 03:17:59.959
eight stone double dock, yet my ankles support my body

920
03:18:00.920 --> 03:18:07.520
all the time. What they do give off a sigh

921
03:18:07.520 --> 03:18:09.000
of relief when I sit down.

922
03:18:11.280 --> 03:18:13.680
That's my whole legs though.

923
03:18:17.079 --> 03:18:24.440
My feet, feet or so go. My toes clap so happy.

924
03:18:44.239 --> 03:18:45.319
Your legs.

925
03:18:46.799 --> 03:18:49.360
Really are amazing.

926
03:18:52.000 --> 03:18:55.639
I don't know that talking about talking about your legs

927
03:18:55.799 --> 03:19:02.399
is probably possibly among them the most boring things I've

928
03:19:02.399 --> 03:19:11.399
ever heard anyone say. Possibly or boring or not, Everything

929
03:19:11.479 --> 03:19:26.959
I said is true. Your legs are amazing. Your legs

930
03:19:27.120 --> 03:19:37.479
deserve not just respect, they deserve to relax.

931
03:19:38.840 --> 03:19:39.239
Deeply.

932
03:19:46.520 --> 03:19:49.840
They deserve to take some time out of the day

933
03:19:52.079 --> 03:20:28.479
to just let go completely. Legs really can relax. And

934
03:20:28.600 --> 03:20:32.559
because the legs are so such a most you know,

935
03:20:32.799 --> 03:20:38.719
very important part of your body. When you relax your legs,

936
03:20:38.840 --> 03:20:46.040
the rest of your body also naturally follows in that

937
03:20:49.799 --> 03:21:02.559
journey of comfort, like a feeling my hips. My hips

938
03:21:02.680 --> 03:21:09.559
feel really loose, and also my lower back as well.

939
03:21:11.600 --> 03:21:17.319
My lower back really feels it feels stretched, even though

940
03:21:17.360 --> 03:21:21.000
I'm just sitting in a chair and there's no stretching.

941
03:21:23.719 --> 03:21:25.319
As far as I'm aware that I'm doing.

942
03:21:26.319 --> 03:21:29.000
It's almost as if the muscles are just relaxed so

943
03:21:29.200 --> 03:21:35.120
much that there is a natural stretch. As the tension

944
03:21:36.040 --> 03:21:57.280
has reduced a lot. And I'm now going to count

945
03:21:57.360 --> 03:22:04.280
down from ten down to one, you.

946
03:22:04.319 --> 03:22:07.879
Can continue to fill.

947
03:22:09.399 --> 03:22:33.680
Wonderfully relaxed ten nine, eight, seven, six, five.

948
03:22:38.000 --> 03:22:57.520
Four three two one. Relax.

949
03:23:05.399 --> 03:23:09.200
So I'm just going to count down from five down

950
03:23:09.280 --> 03:23:13.719
to one. And as I countdown, if you just focus

951
03:23:13.840 --> 03:23:21.760
on the numbers, just the numbers counting down, and notice

952
03:23:22.680 --> 03:23:30.680
how you feel in this moment as you hear the

953
03:23:30.799 --> 03:23:35.319
numbers counting down, knowing that those numbers.

954
03:23:37.520 --> 03:23:39.959
Counting down represent you.

955
03:23:41.760 --> 03:23:51.719
Feeling calmer, not just in your body, but also relaxing

956
03:23:51.840 --> 03:23:52.280
your mind.

957
03:23:55.360 --> 03:23:56.680
Just notice how you feel.

958
03:23:57.559 --> 03:24:03.479
There's nothing to do, there's nothing to say, there's nothing

959
03:24:03.600 --> 03:24:08.719
to think about, starting with.

960
03:24:10.200 --> 03:24:20.079
Number five, four.

961
03:24:29.360 --> 03:24:40.600
Three two.

962
03:24:46.399 --> 03:24:46.639
One.

963
03:24:56.079 --> 03:24:56.559
Now, as you.

964
03:24:56.680 --> 03:25:05.319
Notice the gradual letting go.

965
03:25:07.719 --> 03:25:14.639
Of the tension in your body, you may also begin

966
03:25:14.959 --> 03:25:20.920
to notice and be aware of how your mind is

967
03:25:22.000 --> 03:25:29.840
starting to slow down. This is just a natural thing

968
03:25:30.319 --> 03:25:37.719
that happens. It's not really a special procedure. It's just

969
03:25:37.920 --> 03:25:44.120
natural because as your body relaxes, your mind also starts

970
03:25:44.200 --> 03:25:48.879
to relax and the more your mind relaxes, the more

971
03:25:48.920 --> 03:25:54.159
your body relaxes. It's just a continuous circle of relaxation.

972
03:26:00.200 --> 03:26:04.000
And there's that calmness that comes from.

973
03:26:05.799 --> 03:26:06.959
Relative quietness.

974
03:26:08.559 --> 03:26:13.959
You know, even if this background sounds, either your side

975
03:26:14.040 --> 03:26:22.000
orline is still going to be quite calm. You know,

976
03:26:22.079 --> 03:26:26.719
you haven't got the television on, there's no music in

977
03:26:26.799 --> 03:26:29.639
the background, unless you're listening to the recorded with music.

978
03:26:29.760 --> 03:26:37.000
Of course, you're very likely not going to be sitting

979
03:26:37.000 --> 03:26:37.200
in a.

980
03:26:37.280 --> 03:26:40.399
Room with other people. Of course you might be, but

981
03:26:41.719 --> 03:26:44.959
generally it's more ideal if you can do this on

982
03:26:45.079 --> 03:26:56.399
your own, so no distractions, and when you stop thinking

983
03:26:56.479 --> 03:27:13.639
about stuff, relaxation automatically rises. The sense of comfort starts

984
03:27:13.719 --> 03:27:22.479
to grow, and without trying to build it up into

985
03:27:22.559 --> 03:27:34.680
something fantastical or something magical, this is just a natural process,

986
03:27:37.040 --> 03:27:39.799
something that's easy.

987
03:27:41.760 --> 03:27:42.479
To accomplish.

988
03:27:45.280 --> 03:27:52.639
In fact, it's almost the sense of relaxing completely happens

989
03:27:52.799 --> 03:27:57.559
really when you put no effort into it. It's not

990
03:27:57.760 --> 03:28:06.239
something that you can really force. Is something that happens naturally,

991
03:28:09.239 --> 03:28:16.479
and part of the process of this recording and others

992
03:28:18.120 --> 03:28:29.639
is simply two allow you to take advantage of this space,

993
03:28:32.319 --> 03:28:33.360
this time.

994
03:28:36.120 --> 03:28:36.559
To just.

995
03:28:40.719 --> 03:28:48.280
Let go, to just be here, to be in tune

996
03:28:51.959 --> 03:29:04.079
with how you feel, yet with the intention of wanting

997
03:29:04.360 --> 03:29:16.440
to relax deeply and maybe even to fall asleep, depending

998
03:29:16.680 --> 03:29:21.639
on what it is that you wish for yourself.

999
03:29:22.840 --> 03:29:23.639
In this moment.

1000
03:29:30.639 --> 03:29:40.000
As we know, relaxing is the majority of the process

1001
03:29:40.120 --> 03:29:45.280
of falling asleep. The actual falling asleep part is the

1002
03:29:45.440 --> 03:29:53.239
tiny bit at the end. The deeper relaxed you become,

1003
03:29:57.159 --> 03:29:58.559
the easier.

1004
03:30:01.120 --> 03:30:02.040
You find.

1005
03:30:03.280 --> 03:30:17.120
Yourself drifting. But you can also if you choose stay

1006
03:30:18.760 --> 03:30:38.079
focused on my voice and really enjoy the process, gradually

1007
03:30:43.680 --> 03:30:50.280
relaxing each muscle.

1008
03:30:54.520 --> 03:30:55.559
In your body.

1009
03:31:00.319 --> 03:31:11.559
Effortlessly and just observing.

1010
03:31:15.200 --> 03:31:36.479
The sensation of letting go completely. This time, I'm going

1011
03:31:36.559 --> 03:31:39.520
to count from six down to one.

1012
03:31:44.680 --> 03:31:54.239
You can notice your mind calming down more with each

1013
03:31:54.799 --> 03:32:08.159
number that you hear me say, naturally, feeling calm and

1014
03:32:08.440 --> 03:35:07.719
slower and peaceful sex five, four, three, two four, Being

1015
03:35:08.120 --> 03:35:21.239
aware of how your mind has slowed right down, sinking.

1016
03:35:23.360 --> 03:35:43.680
Deeply into relaxation. And as you focus on your mind

1017
03:35:43.959 --> 03:35:48.799
and may notice that.

1018
03:35:50.680 --> 03:35:58.479
There are some thoughts still there, maybe some stubborn thoughts

1019
03:35:58.680 --> 03:36:06.760
that for some reason perhaps need your attention.

1020
03:36:13.639 --> 03:36:15.040
That's what you can do is.

1021
03:36:20.559 --> 03:36:33.079
Send love to those thoughts. Sprinkle those thoughts with love.

1022
03:36:34.799 --> 03:36:39.040
I at petals from a flower. Just sprinkle it over them.

1023
03:36:40.479 --> 03:36:47.600
Petals fill good love towards those thoughts, to let those

1024
03:36:47.840 --> 03:36:52.520
thoughts know that you're not abandon in them.

1025
03:36:53.959 --> 03:36:55.280
You just need them.

1026
03:36:56.520 --> 03:37:07.559
You require them to just calm down, Slow down, quiet

1027
03:37:07.959 --> 03:37:23.920
down for now, so as you focus on those remaining thoughts.

1028
03:37:25.159 --> 03:37:29.239
As we count down this time from seven down to one.

1029
03:37:30.799 --> 03:37:44.879
With each number, just imagine sprinkling those flower petals of love, kindness,

1030
03:37:46.479 --> 03:37:58.319
gratitude over those thoughts, which will allow them to just

1031
03:38:00.079 --> 03:38:15.079
away and relaxed deeply. With every number, those thoughts will

1032
03:38:15.159 --> 03:38:16.319
become more.

1033
03:38:20.079 --> 03:38:21.559
And more relaxed.

1034
03:38:27.159 --> 03:39:50.079
Starting with number seven, six, five, four, three.

1035
03:40:41.239 --> 03:40:41.479
Four.

1036
03:40:58.479 --> 03:41:15.920
Listen, now, notice how relaxed your feeling in your body.

1037
03:41:24.319 --> 03:41:26.280
We're going to focus.

1038
03:41:29.680 --> 03:41:39.360
On your hands, because the more relaxed your hands are,

1039
03:41:41.680 --> 03:42:03.360
the more relaxed your body and mind are. You focus

1040
03:42:03.719 --> 03:42:13.959
on your hands and your fingers. There's nothing needed to

1041
03:42:14.040 --> 03:42:19.719
be done. There's no clinching of fists or tents in

1042
03:42:19.879 --> 03:42:31.399
the fingers or anything like that. It's just noticing and

1043
03:42:31.760 --> 03:42:59.120
focusing on your hands, noticing how they feel, because the

1044
03:42:59.440 --> 03:43:10.840
more relaxed your hands feel, the calmer your mind feels.

1045
03:43:12.319 --> 03:43:13.639
And the all.

1046
03:43:16.239 --> 03:43:21.159
Comforts you feel throughout your body.

1047
03:43:27.079 --> 03:43:30.200
Jee may.

1048
03:43:32.520 --> 03:43:37.680
Have already.

1049
03:43:39.959 --> 03:43:53.159
Noticed your mind is.

1050
03:43:56.040 --> 03:44:28.399
Starting to DRIFTIXI just on your hands and fingers, allowing

1051
03:44:29.040 --> 03:44:42.680
them to cheat. Experience a real deepening of that relaxation.

1052
03:44:43.360 --> 03:44:45.760
In your hands and fingers.

1053
03:44:51.280 --> 03:44:51.840
More.

1054
03:44:54.799 --> 03:45:14.239
And more relaxed with each number from eight down to one.

1055
03:45:19.319 --> 03:45:20.479
You can almost.

1056
03:45:21.920 --> 03:45:31.520
Feel the healing and relaxing energy spreading into your hands

1057
03:45:32.600 --> 03:45:33.879
and fingers.

1058
03:45:36.760 --> 03:45:51.239
Becoming more relaxing with each number.

1059
03:45:53.280 --> 03:46:13.079
You hear, going down eight down to one, drifting drifting again,

1060
03:46:18.000 --> 03:46:18.959
starting with.

1061
03:46:23.559 --> 03:46:23.600
No.

1062
03:46:31.159 --> 03:50:24.840
Eight, seven, f three, just being here now, nothing to

1063
03:50:24.959 --> 03:50:35.440
think about, nothing to do, nothing to say, and everything

1064
03:50:35.799 --> 03:50:38.680
just feels calmer.

1065
03:50:43.440 --> 03:50:46.719
This is your natural state of being.

1066
03:50:50.399 --> 03:50:55.760
This is how you just normally feel when you take

1067
03:50:55.879 --> 03:51:02.639
away all that other stuff. Do we add.

1068
03:51:04.200 --> 03:51:06.639
You know, I think like stress and worry in.

1069
03:51:06.840 --> 03:51:22.280
And over thinking, anxiety, tension, just generally thinking about stuff.

1070
03:51:24.479 --> 03:51:28.440
We take that away, which is what we do. What

1071
03:51:28.559 --> 03:51:36.479
we do now you're left with.

1072
03:51:39.239 --> 03:51:47.719
A real sense of peacefulness, which comes to you very

1073
03:51:47.840 --> 03:52:03.280
quickly because ultimately it's just a feeling of feeling and comfort.

1074
03:52:06.879 --> 03:52:10.159
It's almost as if you've gone inside yourself and you've

1075
03:52:10.319 --> 03:52:24.959
found a special place where everything is peaceful, a place

1076
03:52:25.159 --> 03:52:33.040
where you can film relaxed and your natural sense of comfort,

1077
03:52:36.239 --> 03:52:37.000
a place.

1078
03:52:36.719 --> 03:52:38.520
Where you can be here.

1079
03:52:43.000 --> 03:52:50.399
Where you can accept yourself who you are, the place

1080
03:52:50.479 --> 03:53:00.639
where you're not trying to please anybody else, in a

1081
03:53:00.760 --> 03:53:09.319
place where you can actually not just love yourself, but

1082
03:53:10.799 --> 03:53:18.040
in some ways more importantly, you can like yourself, appreciate

1083
03:53:19.639 --> 03:53:34.680
who you are, a sense of gratitude. It's in the

1084
03:53:34.879 --> 03:53:45.879
air way around you. That's also a place where you

1085
03:53:48.200 --> 03:53:56.159
can actually feel the healing energy soaking into your body.

1086
03:54:02.840 --> 03:54:15.159
Healing energy soaking into your body. That healing energy spreads

1087
03:54:16.159 --> 03:54:21.799
through your veins, traveling to.

1088
03:54:22.120 --> 03:54:25.840
Each every single part.

1089
03:54:27.280 --> 03:54:36.399
Of your body, and you start to realize that actually

1090
03:54:37.239 --> 03:54:43.319
that healing energy, it's not just entered into your brain,

1091
03:54:46.120 --> 03:54:55.639
it's become part of your brain, and the spinal fluid

1092
03:54:58.319 --> 03:55:09.079
is now mixed with here energy, not just allowing you

1093
03:55:09.360 --> 03:55:17.360
to feel so much more relaxed and healthy in this moment,

1094
03:55:21.840 --> 03:55:31.280
but also you start to realize that actually what's happening

1095
03:55:31.520 --> 03:55:42.120
now without healing, relaxing energy spreading through your body, is

1096
03:55:42.319 --> 03:55:53.079
actually changing your life. It's actually changing the way you're

1097
03:55:53.200 --> 03:55:59.600
going to feel, not just now, but tomorrow in the

1098
03:55:59.639 --> 03:56:00.319
next stay.

1099
03:56:02.200 --> 03:56:03.399
As your health.

1100
03:56:03.559 --> 03:56:10.799
Improves, not just your physical health but your mental health,

1101
03:56:14.760 --> 03:56:19.959
things that used to bother you in the past, for

1102
03:56:20.120 --> 03:56:24.079
some reason, no longer have.

1103
03:56:24.280 --> 03:56:31.520
The effect that they used to because something has changed

1104
03:56:33.120 --> 03:56:34.360
deep within you.

1105
03:56:39.440 --> 03:56:45.840
Maybe things that used to cause you to feel anger

1106
03:56:49.680 --> 03:56:59.760
no longer have that power to control you the way

1107
03:56:59.799 --> 03:57:07.879
they seem to be able to before. As you realize

1108
03:57:08.920 --> 03:57:21.319
that you're the one who decides what affects you, you're

1109
03:57:21.840 --> 03:57:31.719
the one who decides to feel relaxed and calm when

1110
03:57:32.600 --> 03:57:33.639
you choose.

1111
03:57:36.879 --> 03:57:37.920
To enjoy.

1112
03:57:39.159 --> 03:57:44.760
Noticing, these natural developments.

1113
03:57:46.799 --> 03:57:56.159
Of healing continue to grow and improve your.

1114
03:57:56.120 --> 03:58:08.959
Life day by day, including, of course, your ability to

1115
03:58:09.159 --> 03:58:18.840
relax so much easier than sleeping.

1116
03:58:23.440 --> 03:58:25.399
It's the most natural thing.

1117
03:58:26.159 --> 03:58:36.120
In the world to you, because falling asleep is something

1118
03:58:36.280 --> 03:58:41.760
that you've done so many times.

1119
03:58:43.120 --> 03:58:48.760
In your life, and you know that you were born,

1120
03:58:50.280 --> 03:58:51.000
as we all.

1121
03:58:50.920 --> 03:59:01.799
Were, with the ability to fall asleep naturally. We're born

1122
03:59:03.159 --> 03:59:05.799
with that ability.

1123
03:59:08.200 --> 03:59:16.239
To just drift off into a deep, healing sleep.

1124
03:59:22.200 --> 03:59:27.000
Even when we're kids, sometimes will fall asleep and we

1125
03:59:27.079 --> 03:59:27.959
don't even want to.

1126
03:59:29.959 --> 03:59:31.639
Try to take a stay awake.

1127
03:59:33.000 --> 03:59:36.719
Maybe it's birthday in the morning, or it's Christmas or

1128
03:59:37.559 --> 03:59:40.639
holiday or something we look forward to. We don't want

1129
03:59:40.680 --> 03:59:45.200
to go to sleep, but the more we want to

1130
03:59:45.239 --> 03:59:54.520
stay awake, the more we just start to drift. And

1131
03:59:54.639 --> 03:59:58.959
the more you fight to drifting, we'll try to stop

1132
03:59:59.079 --> 03:59:59.600
yourself and.

1133
03:59:59.680 --> 04:00:00.639
Drift then asleep.

1134
04:00:02.799 --> 04:00:13.840
The deeper and stronger that drifting becomes. Because we're born

1135
04:00:14.840 --> 04:00:20.680
not just with the need to relax deeply and to

1136
04:00:20.879 --> 04:00:30.680
naturally fall asleep, but it's our birthright, it's part of

1137
04:00:30.799 --> 04:00:41.440
our DNA. And sometimes as we get older in life,

1138
04:00:42.799 --> 04:00:56.360
perhaps at times we have forgotten that relaxing completely is

1139
04:00:56.479 --> 04:01:09.559
not only a wonderfully pleasure an experience, it's also really easy.

1140
04:01:20.920 --> 04:01:28.440
It's very, very easy to let go, because that's all

1141
04:01:28.479 --> 04:01:29.120
it is, is.

1142
04:01:29.360 --> 04:01:34.639
Just deciding.

1143
04:01:36.840 --> 04:01:37.280
To let go.

1144
04:01:42.479 --> 04:01:48.479
And when you press the play button on my recordings,

1145
04:01:50.319 --> 04:01:55.680
you have given permission from my voice.

1146
04:01:56.920 --> 04:01:57.520
To relax.

1147
04:02:01.360 --> 04:02:05.639
When you press that play button, you've given me permission

1148
04:02:06.840 --> 04:02:08.399
for my words.

1149
04:02:11.799 --> 04:02:13.000
To effect.

1150
04:02:15.040 --> 04:02:26.959
You in a positive, only a positive way, opening up.

1151
04:02:32.040 --> 04:02:43.040
Your mind to useful and healing.

1152
04:02:44.200 --> 04:03:00.440
Suggestions that can have such an amazing effect how you

1153
04:03:00.719 --> 04:03:13.680
feel right now, as well as those changes that continue

1154
04:03:15.639 --> 04:03:25.719
long after the recording ends, those changes within you that

1155
04:03:25.879 --> 04:03:40.079
continue to flourish and grow, transforming your life in a positive,

1156
04:03:41.920 --> 04:03:51.559
beautiful way, allowing you to move forward in your life

1157
04:03:53.040 --> 04:03:55.559
in the direction that you choose.

1158
04:03:56.799 --> 04:03:57.559
For yourself.

1159
04:04:06.680 --> 04:04:18.639
And this feeling, this feeling that you can experience a safety, comfort, calmness.

1160
04:04:26.440 --> 04:04:28.040
This feels so nice.

1161
04:04:37.319 --> 04:04:51.120
It's such a healthy place to be, and that positivity.

1162
04:04:51.399 --> 04:04:53.680
Grows within you.

1163
04:05:00.719 --> 04:05:02.079
Every day.

1164
04:05:05.159 --> 04:05:14.920
Moving forward, you're going to find that you're more relaxed

1165
04:05:17.280 --> 04:05:29.639
physically and in your mind. It's more relaxed. And it's

1166
04:05:29.719 --> 04:05:35.239
not that you're thinking slower. It's just that your mind

1167
04:05:35.319 --> 04:05:47.200
will be less clogged up with unnecessary negativity because from

1168
04:05:47.319 --> 04:05:57.600
now on, your mind rejects negativity. From now on, you're

1169
04:05:57.680 --> 04:06:08.479
going to start noticing when negativity arises and you can

1170
04:06:08.680 --> 04:06:22.600
just say stop, stop, and then negativity will turn around

1171
04:06:23.200 --> 04:06:24.639
and leave you alone.

1172
04:06:32.639 --> 04:06:39.360
Stop and then negativity.

1173
04:06:41.680 --> 04:06:42.559
Would disappear.

1174
04:06:50.719 --> 04:06:57.200
And did you notice that you feel way more relaxed

1175
04:06:58.639 --> 04:07:00.600
than you probably except suspected.

1176
04:07:06.760 --> 04:07:07.879
You can now.

1177
04:07:11.239 --> 04:07:17.079
Congratulate yourself because you're the person that has done this.

1178
04:07:18.840 --> 04:07:24.319
You are the one that has opened your mind up

1179
04:07:25.000 --> 04:07:33.000
to the simple facts that you can feel more relaxed

1180
04:07:33.159 --> 04:07:42.799
in your body and in your mind. You've opened your

1181
04:07:42.959 --> 04:07:47.840
mind up to the birthright of being.

1182
04:07:47.719 --> 04:07:48.440
Able to just.

1183
04:07:51.120 --> 04:07:56.120
Fall asleep easily when you choose.

1184
04:08:04.520 --> 04:08:05.959
And that's a nice feeling.

1185
04:08:07.559 --> 04:08:17.639
Don't you think it feels nice? Doesn't it? To feel calm?

1186
04:08:19.319 --> 04:08:23.920
All that healing energy is spreading through your body and

1187
04:08:24.040 --> 04:08:40.079
your mind to spend time a special place where negativity

1188
04:08:41.559 --> 04:08:54.479
can no longer enter. Negativity is banned. It's bad, it's

1189
04:08:54.559 --> 04:09:01.200
not allowed. Intrigue doesn't it doesn't. This doesn't deserve to

1190
04:09:01.319 --> 04:09:10.440
be here, doesn't belong here. Negativity has no place in

1191
04:09:10.639 --> 04:09:27.159
your life, which makes room for more comfort, more healing,

1192
04:09:29.319 --> 04:09:54.680
more relaxation, more peace. It feels nice, doesn't it?

1193
04:09:56.559 --> 04:10:00.719
Just let go.

1194
04:10:02.680 --> 04:10:22.559
With everything. I'm gonna count down now from twenty down

1195
04:10:22.639 --> 04:10:32.000
to one. You can continue to relax. If you choose,

1196
04:10:32.479 --> 04:10:46.000
you can drift to sleep. With every number you hear

1197
04:10:46.159 --> 04:10:57.719
me say, you can fill twice as relaxed. Or if

1198
04:10:57.760 --> 04:11:02.159
you choose, you can feel twice sleeping.

1199
04:11:08.520 --> 04:11:08.719
Now.

1200
04:11:14.120 --> 04:13:14.280
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, four, ten, thirty two, eleven, ten, nine, eight, seven, six.

1201
04:13:22.360 --> 04:13:22.680
Five.

1202
04:14:03.200 --> 04:14:13.040
This is your time to just take a break, your

1203
04:14:13.200 --> 04:14:13.920
time to.

1204
04:14:16.719 --> 04:14:33.040
Relax, to allow your mind to slow down, to give

1205
04:14:33.159 --> 04:14:35.040
yourself permission.

1206
04:14:39.239 --> 04:14:46.639
To take a break from everything.

1207
04:14:51.520 --> 04:14:51.639
En you.

1208
04:14:51.680 --> 04:14:55.840
You're the only person that can make that decision.

1209
04:14:58.719 --> 04:14:59.440
You're the only.

1210
04:14:59.360 --> 04:15:15.680
Person that can actually tell your mind just relax, to

1211
04:15:15.959 --> 04:15:21.040
just take some time.

1212
04:15:22.760 --> 04:15:34.360
Off so that you can focus on your body, get

1213
04:15:34.520 --> 04:15:49.280
in touch with how you feel physically, and in the

1214
04:15:49.440 --> 04:15:57.520
process of this body scared where you focus on different

1215
04:15:57.600 --> 04:16:07.479
parts of your body, those parts that you focus on

1216
04:16:08.200 --> 04:16:19.600
and observe. Even though you're not purposely requesting for those

1217
04:16:19.799 --> 04:16:25.399
parts of your body to relax, it's kind of expected.

1218
04:16:26.959 --> 04:16:32.559
You expect when you listen to my voice to feel

1219
04:16:33.559 --> 04:16:48.200
more relaxed naturally, because when you're listening to me, your attention.

1220
04:16:50.040 --> 04:16:51.280
Is focused.

1221
04:16:52.520 --> 04:17:01.239
On my words, and as my words guide you.

1222
04:17:03.680 --> 04:17:04.760
To focus.

1223
04:17:08.719 --> 04:17:23.600
On those parts of your body, your focus increases, which

1224
04:17:23.799 --> 04:17:28.360
actually calms your mind.

1225
04:17:36.280 --> 04:17:47.879
And when your mind calms down, your body relaxes.

1226
04:17:55.399 --> 04:18:17.360
And when your body calms down, your mind relaxes. And

1227
04:18:17.680 --> 04:18:25.520
even though I've not really started to focus on your body,

1228
04:18:28.520 --> 04:18:39.559
you can already feel that healing energy spreading through your body,

1229
04:18:44.440 --> 04:18:45.639
pushing out.

1230
04:18:48.840 --> 04:19:01.879
Stress, attention, healing All the parts of your body, including

1231
04:19:01.959 --> 04:19:03.040
your skin.

1232
04:19:03.840 --> 04:19:10.719
Your bones, your blood, all of your walkings inside your body,

1233
04:19:12.159 --> 04:19:13.760
all of the muscles.

1234
04:19:14.399 --> 04:19:21.719
All of the fat, all of everything, every hair on

1235
04:19:21.879 --> 04:19:26.959
your body is filled with that healing energy.

1236
04:19:34.959 --> 04:19:35.680
And when your.

1237
04:19:35.639 --> 04:19:54.840
Brain fills without healing energy, the feeling of comfort relaxation

1238
04:19:58.719 --> 04:20:09.520
increases deeply, increases.

1239
04:20:15.120 --> 04:20:20.440
In a way that your mind.

1240
04:20:23.680 --> 04:20:37.239
Starts to fill perhaps spit drowsing because it's not needed,

1241
04:20:40.639 --> 04:20:41.520
and it may.

1242
04:20:41.760 --> 04:20:46.520
Start to drift.

1243
04:20:54.959 --> 04:21:01.600
If that's what's needed. So if you're listening to this

1244
04:21:03.719 --> 04:21:07.520
and what you need is deep relaxation, that's.

1245
04:21:07.360 --> 04:21:07.959
Where you get.

1246
04:21:10.120 --> 04:21:11.600
If what you need is.

1247
04:21:13.280 --> 04:21:14.920
To fall asleep.

1248
04:21:16.200 --> 04:21:25.159
Naturally and easily, that your mind drifts, that's also what

1249
04:21:25.239 --> 04:21:26.079
will happen.

1250
04:21:31.520 --> 04:21:32.399
Because by.

1251
04:21:35.120 --> 04:21:40.399
Pressing the play button on the podcast and listening to me,

1252
04:21:41.840 --> 04:21:50.159
give permission of your body and your mind. In fact,

1253
04:21:55.040 --> 04:21:59.319
you give the command to your body and your mind

1254
04:21:59.600 --> 04:22:00.200
to write.

1255
04:22:00.120 --> 04:22:05.079
Likes deeply.

1256
04:22:08.559 --> 04:22:14.799
And to drift off to sleep if that's what you want.

1257
04:22:17.920 --> 04:22:18.639
On need.

1258
04:22:25.959 --> 04:22:27.760
Them. As I focus.

1259
04:22:29.040 --> 04:22:39.079
On the different parts of your body, you may start

1260
04:22:39.399 --> 04:22:47.360
to just drift. And then you come back again and

1261
04:22:47.600 --> 04:22:51.280
you hear me talk again, and I'm focusing on a

1262
04:22:51.639 --> 04:22:53.280
different part of your body.

1263
04:22:59.040 --> 04:22:59.680
You may.

1264
04:23:01.600 --> 04:23:11.719
Find yourself drifting being realize you're drifting. Until you stop drifting,

1265
04:23:14.000 --> 04:23:20.559
you're a laugh again to my voice. Focusing on a

1266
04:23:20.719 --> 04:23:25.559
different part of your body starts to relax in a

1267
04:23:25.719 --> 04:23:37.959
deva because that drifting. It's basically here already in the

1268
04:23:38.159 --> 04:23:48.959
sleep zone. And the more you drift, the longer you drift,

1269
04:23:50.600 --> 04:24:01.079
the longer you drift. Eventually that drifting continues. Get to sleep,

1270
04:24:06.079 --> 04:24:08.319
and that's the last you remember.

1271
04:24:09.920 --> 04:24:11.040
Until you wake up.

1272
04:24:15.399 --> 04:24:20.520
In your own time. When you experience the right amount

1273
04:24:20.680 --> 04:24:29.600
of sleep. Fear because when you do, and if you

1274
04:24:29.760 --> 04:24:31.760
don't fall asleep, it's.

1275
04:24:34.200 --> 04:24:59.360
Extremely pleasant. So relaxing so deep here sleep, I feel

1276
04:24:59.559 --> 04:25:00.600
so nice.

1277
04:25:02.520 --> 04:25:12.319
To relax into your own body and mind, as if

1278
04:25:12.399 --> 04:25:20.079
you feel that heating imagy is spreading through it, relaxing

1279
04:25:20.319 --> 04:25:29.040
use so deeply, relaxes so.

1280
04:25:31.760 --> 04:25:32.159
Deeply.

1281
04:25:41.799 --> 04:25:54.959
Start to focus on your eyes, moving down.

1282
04:25:57.639 --> 04:26:15.479
To your jaw, you.

1283
04:26:15.760 --> 04:28:14.920
Shouldersss, chest st, spine, gaps, your ex fadsides spreading grimeside

1284
04:28:15.280 --> 04:28:18.879
your body. Feeling you up.

1285
04:28:21.719 --> 04:28:26.440
Now let's focus again.

1286
04:28:28.760 --> 04:28:36.040
I'm parts of your body, kay, Focusing this time on

1287
04:28:36.159 --> 04:28:49.000
your forehead. Now on your mouth, your lips, your tongue,

1288
04:28:52.239 --> 04:29:14.040
the whole of your mouth. Focusing on your fingers. Maybe

1289
04:29:14.280 --> 04:29:18.600
you could move your fingers a little bits. You can

1290
04:29:19.680 --> 04:29:34.319
focus on each one individually, both hands, and even though

1291
04:29:34.559 --> 04:29:39.520
you should focus on both of your hands now it

1292
04:29:39.680 --> 04:29:48.000
almost seemed to just melt into one where is your

1293
04:29:48.120 --> 04:29:58.799
right hand start left hand and almost as if just

1294
04:29:59.079 --> 04:30:15.639
mixed together. Now, focusing on your knees, just noticing how

1295
04:30:15.719 --> 04:30:41.079
your knees help. Now, focusing your helpers, focusing both your howers.

1296
04:30:47.440 --> 04:31:20.840
Just absurd feeling of your helpers, say.

1297
04:31:25.000 --> 04:32:32.840
As ECUs, it's a group of sex sections.

1298
04:32:34.600 --> 04:33:36.200
ECUs not to say.

1299
04:33:46.319 --> 04:33:47.439
You favorite.

1300
04:34:02.680 --> 04:34:07.520
Feel right now.

1301
04:34:38.400 --> 04:35:20.560
Ninety cent hwn soil body fails noticing your mind feels now,

1302
04:35:38.680 --> 04:36:13.479
lett him go, lett him go, letting go everything, letting go,

1303
04:36:20.000 --> 04:36:54.880
letting go, leting go everything everything. I'm gonna start now,

1304
04:36:56.520 --> 04:36:58.119
and I'd like you, just, first.

1305
04:36:57.959 --> 04:37:01.880
Of all, just to see yourself lying down.

1306
04:37:03.279 --> 04:37:08.840
On that message table, lying on your front. Your head

1307
04:37:08.919 --> 04:37:17.360
is supported, your arms are supported, and you feel comfortable

1308
04:37:17.880 --> 04:37:23.439
and breathing is really easy, and you feel.

1309
04:37:26.680 --> 04:37:29.439
You feel confident in how you look as well.

1310
04:37:29.639 --> 04:37:33.520
So there's none of that issue of body problems or

1311
04:37:33.720 --> 04:37:43.279
shyness because I'm a professional and this is a therapy session,

1312
04:37:44.080 --> 04:37:47.319
so none of that stuff matters on whatsoever.

1313
04:37:51.200 --> 04:37:52.000
This is about you.

1314
04:37:54.880 --> 04:38:00.680
This is about how you feel and how you can

1315
04:38:02.119 --> 04:38:07.720
enjoy that sense of comfort and relaxation that comes from

1316
04:38:09.119 --> 04:38:14.799
letting go and allowing my hands and my fingers to

1317
04:38:14.919 --> 04:38:15.479
relax you.

1318
04:38:18.319 --> 04:38:20.880
By messaging your body.

1319
04:38:26.000 --> 04:38:28.200
So I want to start off just by placing my

1320
04:38:28.400 --> 04:38:35.240
hands on the back of your head, just gently, just

1321
04:38:35.360 --> 04:38:40.159
so you can feel my hands feel like really on you.

1322
04:38:44.639 --> 04:38:47.000
So you can maybe feel the warmth of my hands

1323
04:38:47.080 --> 04:38:52.520
on the back of your head. With my hands to

1324
04:38:52.560 --> 04:38:56.560
the side of your head, not pressing, but just holding

1325
04:38:56.759 --> 04:39:02.759
there very gently, maybe over your ears, and a little

1326
04:39:02.799 --> 04:39:07.919
bit on your face, just so you can feel my hands.

1327
04:39:09.680 --> 04:39:13.240
So you can become accustomed to them.

1328
04:39:21.880 --> 04:39:24.040
And now put my hands on the back of your

1329
04:39:24.119 --> 04:39:31.520
head again and gently let them slide down onto the

1330
04:39:31.599 --> 04:39:48.599
back of your neck. You can feel my hands gently

1331
04:39:48.840 --> 04:39:55.799
stroking the back of your neck to start with, just

1332
04:39:55.840 --> 04:40:00.439
so you can get used to the feeling my hands

1333
04:40:00.479 --> 04:40:08.520
on your skin, get accustomed to realize that you're safe

1334
04:40:09.560 --> 04:40:18.279
and it's all good, it's all fine. And I'm going

1335
04:40:18.360 --> 04:40:22.200
to start gently messaging the muscles in the.

1336
04:40:22.240 --> 04:40:38.119
Back of your neck with both hands. And this is

1337
04:40:38.159 --> 04:40:39.560
a very trusting.

1338
04:40:41.319 --> 04:40:46.840
Situation really because our necks is so fragile and to

1339
04:40:46.959 --> 04:40:51.080
have someone have their hands around your neck in that

1340
04:40:51.240 --> 04:40:56.520
way can sometimes be problematic for people, which is why

1341
04:40:56.680 --> 04:41:02.759
messages are quite good because allows you to relax and

1342
04:41:03.000 --> 04:41:17.040
to get in touch with trust to feel peaceful and calm.

1343
04:41:25.319 --> 04:41:32.720
There's a massage the sides of your neck, gently moving

1344
04:41:32.959 --> 04:41:38.080
from the bottom of your neck. It would be sort

1345
04:41:38.080 --> 04:41:41.240
of near where your shoulders start, I guess, all.

1346
04:41:41.200 --> 04:41:41.799
The way up.

1347
04:41:43.759 --> 04:41:49.200
To your jaw, your ears, kind of area the side

1348
04:41:49.240 --> 04:41:54.279
of your neck. Of course, it's a lot longer than

1349
04:41:54.639 --> 04:42:10.639
the front of your neck. And message in the back

1350
04:42:10.720 --> 04:42:19.319
of your neck, especially that area where perhaps we hold tension,

1351
04:42:23.599 --> 04:42:28.119
and there's that area's message. You can actually feel a

1352
04:42:28.279 --> 04:42:36.240
sense of release in the back of your neck and

1353
04:42:36.400 --> 04:42:37.959
maybe you can breathe.

1354
04:42:37.680 --> 04:42:43.080
It out as well. Notice how it feels. Notice how

1355
04:42:43.240 --> 04:42:43.799
you feel.

1356
04:42:53.639 --> 04:42:57.279
They're moving down to that area between your neck and

1357
04:42:57.360 --> 04:43:07.479
your shoulders, that much area, starting to message that area

1358
04:43:07.560 --> 04:43:11.880
on both sides. I mean, this would be the area

1359
04:43:12.000 --> 04:43:14.560
that a lot of people would message if they were

1360
04:43:14.639 --> 04:43:19.560
going to give you like a shoulder message. Even that's

1361
04:43:19.959 --> 04:43:23.360
not technically the shoulders, but it's all the muscles that

1362
04:43:23.560 --> 04:43:25.159
lead to the shoulders.

1363
04:43:26.400 --> 04:43:31.279
From the neck and a game that can hold tension

1364
04:43:32.360 --> 04:43:33.040
and stress.

1365
04:43:34.240 --> 04:43:39.240
And when massaged sometimes a nice deep message is useful,

1366
04:43:42.360 --> 04:43:57.759
and you decide how deep that message is and just

1367
04:43:57.959 --> 04:44:04.880
allow my knuckles just to dig in to get to

1368
04:44:05.000 --> 04:44:07.319
those muscles and to really.

1369
04:44:10.439 --> 04:44:11.159
Relaxed and.

1370
04:44:13.799 --> 04:44:31.159
All the time being firm yet gentle with you and

1371
04:44:31.400 --> 04:44:40.200
just stroking down the area to your actual shoulders, moving

1372
04:44:40.520 --> 04:44:49.759
to the muscles of your shoulders, and maybe initially just.

1373
04:44:51.279 --> 04:44:53.159
Pulling up the shoulders.

1374
04:44:52.759 --> 04:44:56.119
A little bit off the table, just to give you

1375
04:44:56.200 --> 04:44:57.880
a little bit of a stretch.

1376
04:44:59.279 --> 04:44:59.840
The very chin.

1377
04:45:06.560 --> 04:45:08.599
And you've got the muscles at the front of your

1378
04:45:08.680 --> 04:45:11.080
shoulders the sides.

1379
04:45:10.880 --> 04:45:11.439
Of the back.

1380
04:45:19.560 --> 04:45:24.000
Again, this is a part that can really take quite

1381
04:45:24.000 --> 04:45:26.919
a bit of pressure, quite a bit of.

1382
04:45:30.680 --> 04:45:31.119
Needing.

1383
04:45:31.560 --> 04:45:39.680
If if you wish to really release the tension to

1384
04:45:39.840 --> 04:45:45.880
really get into those muscles and you can let your

1385
04:45:46.040 --> 04:45:52.479
fingers in there, you can feel really nice. Sometimes it's

1386
04:45:52.560 --> 04:45:59.360
just being stroked gently or being messaged quite strongly.

1387
04:46:03.040 --> 04:46:04.959
It can all be beneficial.

1388
04:46:05.959 --> 04:46:24.080
To the reorversation with the muscles in your shoulders. Now

1389
04:46:24.479 --> 04:46:33.880
you move down your arms were doing one arm at

1390
04:46:33.919 --> 04:46:43.840
a time, starting with your right arm. What I'll do

1391
04:46:44.159 --> 04:46:48.479
is I just lift your arm up, just hold it

1392
04:46:48.599 --> 04:46:54.119
to the side of you. That word still be attached,

1393
04:46:56.040 --> 04:47:00.319
and I just message the tops of your arm arms

1394
04:47:10.639 --> 04:47:16.680
all the way down to your forearms into your wrists,

1395
04:47:28.040 --> 04:47:30.279
gently messaging.

1396
04:47:35.439 --> 04:47:36.159
That parts.

1397
04:47:38.680 --> 04:47:42.360
The softer part, which is the underpart of the arm,

1398
04:47:45.439 --> 04:47:49.159
which leads to the crease in your rowbo the inside.

1399
04:47:50.599 --> 04:48:04.919
It's much more sensitive skin. Sometimes just having that stroked,

1400
04:48:08.200 --> 04:48:23.720
I feel really nice, pleasurable and relaxing. Now moving down

1401
04:48:25.119 --> 04:48:37.479
to your right hand, just holding your hand in both

1402
04:48:37.560 --> 04:48:47.159
of my hands, just pressing gently on the back of

1403
04:48:47.240 --> 04:48:58.560
your hand, stretching your fingers ever slightly at the same

1404
04:48:58.720 --> 04:49:14.000
time pressing down and messaging each finger, and then starting

1405
04:49:14.159 --> 04:49:25.319
to massage the palms and the hand. Just turning the hand.

1406
04:49:27.520 --> 04:49:37.959
Stretching it gently, and actually having your handheld can really be.

1407
04:49:39.680 --> 04:49:45.319
An emotional experience sometimes, even if it is a stranger.

1408
04:49:47.319 --> 04:49:50.959
So when you don't know very well, like a massage

1409
04:49:51.279 --> 04:50:04.959
person or a therapist, maybe because it's intimate, you can

1410
04:50:05.040 --> 04:50:17.959
feel nice, you can feel safe. And as I put

1411
04:50:18.080 --> 04:50:26.680
that right arm back down where it was, I do

1412
04:50:26.840 --> 04:50:38.479
the same with your left arm, exactly the same massage

1413
04:50:38.639 --> 04:50:40.200
and the muscles.

1414
04:50:40.880 --> 04:50:44.880
In your arm all the way down to your rest.

1415
04:50:48.799 --> 04:50:58.599
Stroking the inside of your arm, just being gentle or

1416
04:50:58.680 --> 04:51:11.840
as firm as you you require, and then massaging your

1417
04:51:11.959 --> 04:51:28.159
left hand, stretching the fingers, gently, massaging the palm of

1418
04:51:28.279 --> 04:51:29.200
your left hand.

1419
04:51:41.360 --> 04:52:09.400
You feel so so relaxing, so comforting, and I'll just

1420
04:52:09.639 --> 04:52:11.759
rest your left arm back down.

1421
04:52:19.360 --> 04:52:25.959
Start to massage your back, the biggest part of your body,

1422
04:52:31.040 --> 04:52:37.959
starting at the top, starting again where you already have been,

1423
04:52:38.720 --> 04:52:43.400
the area at the top in between your shoulders, near

1424
04:52:43.479 --> 04:52:43.919
your neck.

1425
04:52:45.639 --> 04:52:47.799
Going back and massage in.

1426
04:52:47.799 --> 04:52:59.880
The area again, this time moving downwards, making it downwards.

1427
04:53:00.119 --> 04:53:07.959
Stroke to the middle of your back, working from the

1428
04:53:08.360 --> 04:53:10.040
outside inwards.

1429
04:53:11.680 --> 04:53:19.880
Massage in that your back, but the outsides of your back.

1430
04:53:24.000 --> 04:53:39.560
Parts where your arms would maybe rest against, almost the

1431
04:53:39.720 --> 04:53:52.959
path that connects your front to your back. Just massaging

1432
04:53:53.200 --> 04:54:04.959
down firmly but gently. That's firm you want. Moving down

1433
04:54:05.200 --> 04:54:08.840
and moving across a little bed and moving all the

1434
04:54:08.880 --> 04:54:15.040
way down again, be very gentle you have firm as

1435
04:54:15.159 --> 04:54:26.759
you choose. Eventually you get to the spine. We can

1436
04:54:26.919 --> 04:54:31.759
message the muscles and either side of your spine from

1437
04:54:31.799 --> 04:54:34.799
the top of your neck all the way down.

1438
04:54:37.400 --> 04:54:38.319
To your lower back.

1439
04:54:44.560 --> 04:54:50.880
We can do that a few times. Sometimes people choose

1440
04:54:53.759 --> 04:54:57.520
the knuckle or the you know, the two fingers, and

1441
04:54:57.720 --> 04:55:04.119
just go your side of the spine, almost just pushed down,

1442
04:55:04.959 --> 04:55:07.240
go all the way down to the bottom of the spine,

1443
04:55:08.919 --> 04:55:18.599
each time releasing tension and opening up the body. Stretching

1444
04:55:19.759 --> 04:55:26.639
your body so that you feel more relaxed but at

1445
04:55:26.680 --> 04:55:43.000
the same time rejuvenated. And now I'm going to move

1446
04:55:43.119 --> 04:55:51.400
to one side, to your right side, and from the

1447
04:55:51.479 --> 04:55:57.000
bottom of your ribs to your pelvis, I'm going to

1448
04:55:57.119 --> 04:56:03.799
message that area of your back. I'll stretch over the

1449
04:56:03.880 --> 04:56:08.639
other side and I will pull the muscles gently and

1450
04:56:08.880 --> 04:56:13.639
massage and push from one end that side or the

1451
04:56:13.720 --> 04:56:18.720
way to my side to the middle of fact to

1452
04:56:18.759 --> 04:56:23.919
where your spine is massaging that side of your spine

1453
04:56:25.599 --> 04:56:30.759
the opposite side to where I'm standing. It's almost like

1454
04:56:31.000 --> 04:56:35.919
kneading bread. There's that big area.

1455
04:56:35.759 --> 04:56:36.159
Which is.

1456
04:56:37.680 --> 04:56:47.919
Firm yet lots there to message. Potentially one of the

1457
04:56:48.000 --> 04:56:53.040
most important places to actually have a message.

1458
04:56:54.159 --> 04:57:00.439
Because you feel it. You really feel the release and

1459
04:57:00.599 --> 04:57:01.599
the pleasure.

1460
04:57:02.479 --> 04:57:09.720
Of having your lower back massaged. It releases so much

1461
04:57:10.240 --> 04:57:18.639
from your body that's not useful, starting a healing process

1462
04:57:20.279 --> 04:57:33.040
which will continue long after this recording is over. The

1463
04:57:33.240 --> 04:57:36.319
message in this part of your body not only feels

1464
04:57:36.479 --> 04:57:42.520
really good for you, it's actually fun to do because

1465
04:57:42.560 --> 04:57:47.959
it is, as I said, like kneading bread. It's a

1466
04:57:48.080 --> 04:57:48.880
part that you can.

1467
04:57:48.959 --> 04:57:50.200
Really get hold of.

1468
04:57:51.720 --> 04:58:05.400
And really massage deeply. If that's your choice. They're not

1469
04:58:05.479 --> 04:58:07.319
going to move over to the other side of your

1470
04:58:07.360 --> 04:58:16.599
body and do the same with the opposite part of

1471
04:58:16.720 --> 04:58:24.080
your lawer back, kneeding and messaging from your sides all.

1472
04:58:23.959 --> 04:58:24.400
The way.

1473
04:58:28.639 --> 04:58:31.400
To the middle of your back where your spine is

1474
04:58:35.840 --> 04:58:45.080
pressing and kneading, firm and gentle at the same time.

1475
04:58:47.040 --> 04:58:59.520
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1476
04:59:00.080 --> 04:59:11.400
and vexation or mixed together. Plus there's that feeling from

1477
04:59:11.439 --> 04:59:16.560
your stomach as it's been stretched. Even though you're in

1478
04:59:16.639 --> 04:59:20.400
your stomach now, you can feel it being stretched because

1479
04:59:21.119 --> 04:59:32.560
that whole area is connected to your stomach. Now we're

1480
04:59:32.599 --> 04:59:37.599
going to move or move further up to your top

1481
04:59:37.639 --> 04:59:42.200
of your body, and I'm we do the same this time,

1482
04:59:43.520 --> 04:59:50.319
starting with your upper back. Put my hands forward over

1483
04:59:51.639 --> 04:59:57.840
and messive massage in that area up to your spine,

1484
04:59:59.000 --> 05:00:01.599
from the side of your body up to your spine.

1485
05:00:03.400 --> 05:00:09.560
So some of that message area, that muscle tissue or

1486
05:00:09.560 --> 05:00:13.599
whatever fatty tissue even will be possibly from your chest

1487
05:00:15.439 --> 05:00:19.560
because it's all connected, chest and the back connect together.

1488
05:00:22.720 --> 05:00:25.959
I'm going to be massaging and just pulling some of

1489
05:00:26.080 --> 05:00:34.360
that skin from your side up and massaging the area.

1490
05:00:37.040 --> 05:00:38.159
Of your upper back.

1491
05:00:39.720 --> 05:00:46.240
All the way to your spine, and then I'll move

1492
05:00:46.360 --> 05:00:49.119
down a bit and I'll continue with the middle of

1493
05:00:49.200 --> 05:00:56.720
your back, doing exactly the same thing as gentle, as

1494
05:00:58.520 --> 05:01:10.319
deep as you choose. Now move from the other side

1495
05:01:10.360 --> 05:01:15.200
again and do the exact same thing with the top

1496
05:01:15.279 --> 05:01:24.599
of your back on the other side, from pretty much

1497
05:01:24.759 --> 05:01:38.159
underneath your arm area really to your spine, and then

1498
05:01:38.279 --> 05:01:45.040
continue in that all the way down, including the lower

1499
05:01:45.360 --> 05:02:02.880
your middle of your back. I'm gonna go to your thighs,

1500
05:02:04.240 --> 05:02:09.680
the backs of your thighs, and the sides of your thighs,

1501
05:02:13.919 --> 05:02:22.880
starting with your right leg. Massage in the back and

1502
05:02:23.000 --> 05:02:31.560
the sides of your thighs gently and firmly. There's a

1503
05:02:31.680 --> 05:02:35.040
lot of muscles there. It's an area that can be

1504
05:02:35.240 --> 05:02:39.479
very tense at times and maybe needs a little bit

1505
05:02:39.560 --> 05:02:43.159
more pressure than the rest of the body that's up

1506
05:02:43.240 --> 05:02:53.400
to you. You can gently stroke the back of your

1507
05:02:53.520 --> 05:02:59.400
legs where you know, opposite your knee joint or underneath

1508
05:02:59.400 --> 05:03:12.439
your knee join it very sensitive, gentle area, and working

1509
05:03:12.599 --> 05:03:20.000
down to your calf muscles. Massage in your calf muscles

1510
05:03:20.919 --> 05:03:34.240
thoroughly and deeply, if you choose, using both hands, fingers,

1511
05:03:34.759 --> 05:03:48.000
digging deep to your ankles, in the back of your

1512
05:03:49.000 --> 05:04:01.080
back of your ankles, just generally massage in that area, maybe.

1513
05:04:03.520 --> 05:04:06.639
Lifting the leg and stretching it a little bit.

1514
05:04:16.759 --> 05:04:31.919
Moving to the right foot, massage in the bottom of

1515
05:04:32.000 --> 05:04:46.360
your feet and the size of your fate gently but

1516
05:04:47.360 --> 05:04:58.840
firm enough so they don't tickle. Just allow the pleasure

1517
05:04:58.919 --> 05:05:04.479
that you get from in your feet message to just

1518
05:05:04.639 --> 05:05:13.520
overtake you as I continue to message your feet, the

1519
05:05:13.639 --> 05:05:21.479
bottoms of your feet, the sides, your arches, your heel.

1520
05:05:23.880 --> 05:05:26.119
You can put a lot of pressure into your heel

1521
05:05:26.919 --> 05:05:31.919
and it feels amazing, Yet the arches need to be

1522
05:05:32.000 --> 05:05:43.720
a bit more gentle. Stretching your toes gently and message

1523
05:05:43.799 --> 05:05:49.840
in the bottoms of your toes with my fingers, each

1524
05:05:49.959 --> 05:06:03.599
one individually. Moving her to the left leg to do

1525
05:06:03.759 --> 05:06:12.520
exactly the same thing, starting at the top of the thighs,

1526
05:06:14.720 --> 05:06:17.279
work in the back of the thighs and the sides,

1527
05:06:18.919 --> 05:06:29.319
massaging deeply and gently the whole area, working all the

1528
05:06:29.360 --> 05:06:42.200
way down. And this is an area that maybe you

1529
05:06:42.279 --> 05:06:50.639
could like to spend more time relaxing and massaging. Perhaps

1530
05:06:51.560 --> 05:06:56.159
if you wanted, I could make a future recording on

1531
05:06:56.360 --> 05:07:05.319
spend more time on one particular area as you moved

1532
05:07:05.400 --> 05:07:18.080
down to your calf muscles. Massage in your calf muscles

1533
05:07:19.560 --> 05:07:33.479
firmly and gently, move down your ankle to your feet.

1534
05:07:35.360 --> 05:07:41.080
Massage in the backs of your feet, the bottoms of

1535
05:07:41.159 --> 05:07:51.159
your feet, stretching your toes and massage in each toe individually.

1536
05:07:53.759 --> 05:07:59.520
And that feeling of pleasure and release. The experience with

1537
05:07:59.639 --> 05:08:18.080
your head in your feet massaged feels really good. Now

1538
05:08:21.560 --> 05:08:25.599
she turned over in your mind. Laying on your back,

1539
05:08:33.040 --> 05:08:46.720
I'm just gonna start again your nick area in your shoulders,

1540
05:08:50.720 --> 05:09:01.159
just to get back in touch with that area and

1541
05:09:01.279 --> 05:09:12.919
lets you move up. I can clean my hands, beat

1542
05:09:13.000 --> 05:09:16.959
them more fresh because now I'm gonna message your face

1543
05:09:18.400 --> 05:09:33.040
simply starting off with your forehead. Your eyes are closed,

1544
05:09:34.400 --> 05:09:40.240
I can just stretch your eyes a little bit, pushing

1545
05:09:40.360 --> 05:09:57.200
up on your eyebrows, just massaging around, just scalp, massaging

1546
05:09:57.439 --> 05:10:07.680
down your cheeks, around your ears, into your jaw shently

1547
05:10:12.639 --> 05:10:14.119
the side of your neck.

1548
05:10:18.119 --> 05:10:31.360
Chin. They're just moving down.

1549
05:10:35.240 --> 05:10:42.680
Should your neck down to your chest, starting by message

1550
05:10:42.799 --> 05:10:49.639
in the very top of your chest where the collar

1551
05:10:49.720 --> 05:11:02.759
bone is. Give a side of the collarbone, m and

1552
05:11:02.799 --> 05:11:15.479
then just message in the hole of the chest, moving

1553
05:11:15.560 --> 05:11:29.159
the chest around because it's quite a large area. You

1554
05:11:29.200 --> 05:11:36.959
can move from one side to the next, moving my

1555
05:11:37.159 --> 05:11:50.599
hands underneath pretty much rer arms are stretching up, stretching

1556
05:11:50.720 --> 05:11:53.119
some of the muscles of your back in the process,

1557
05:11:58.439 --> 05:12:05.680
moving up over your chest, and.

1558
05:12:05.799 --> 05:12:07.080
They're moving down again.

1559
05:12:19.799 --> 05:12:25.319
Then allowing my hands they just massage gently and slide

1560
05:12:25.599 --> 05:12:32.119
down towards your stomach, starting in the middle of your chest,

1561
05:12:35.560 --> 05:12:42.240
and then gradually my hands moving apart and massage in

1562
05:12:42.400 --> 05:12:51.720
and sliding at the same time, moving down to just

1563
05:12:51.840 --> 05:13:07.360
below your red cage, moving down and then messaging up again,

1564
05:13:10.159 --> 05:13:13.959
giving you a chest all the attention.

1565
05:13:15.319 --> 05:13:21.240
That it needs to feel completely relaxed.

1566
05:13:28.560 --> 05:13:32.319
Remembering that I'm also going to be focusing on your

1567
05:13:32.599 --> 05:13:37.799
sides as well, an area that really doesn't get much

1568
05:13:37.880 --> 05:13:50.080
attention but feels really good when it's massaged. Just stroking

1569
05:13:50.200 --> 05:13:57.639
my hands down the sides of your body, just below

1570
05:13:57.720 --> 05:14:10.439
your arms, all the way down to your hips. Now

1571
05:14:11.080 --> 05:14:16.240
move into your stomach area. We're going to stand on

1572
05:14:16.360 --> 05:14:18.880
one side of you like I did when I did

1573
05:14:18.959 --> 05:14:25.200
your lower back. I'm gonna do a similar process of

1574
05:14:25.439 --> 05:14:40.240
just stretching the muscles from your side, gently massaging from

1575
05:14:40.319 --> 05:14:49.200
one side to the next, moving the whole area from

1576
05:14:49.279 --> 05:14:53.119
below your ribs all the way down to below your

1577
05:14:53.159 --> 05:15:03.000
belly button. I'm then move around to the other side

1578
05:15:03.040 --> 05:15:18.520
of you and repeat that process of relaxing deeply, calmly.

1579
05:15:21.680 --> 05:15:28.840
You feel loose, you feel free. And there's something about

1580
05:15:28.959 --> 05:15:33.000
having your stomach massage. It's different from.

1581
05:15:32.919 --> 05:15:34.040
Any other part.

1582
05:15:37.319 --> 05:15:41.840
Because we do have a tendency of holding a different

1583
05:15:42.000 --> 05:15:46.000
kind of stress in your stomach that we may not

1584
05:15:46.119 --> 05:15:57.119
be aware of. There's an our message your stomach. In

1585
05:15:57.240 --> 05:16:04.319
front of your stomach, they can circles around your belly

1586
05:16:04.360 --> 05:16:20.040
butttom and then going the other way around. The gentleness

1587
05:16:20.200 --> 05:16:26.200
and a freedom that comes from feeling how you're feeling.

1588
05:16:31.720 --> 05:16:38.919
As I now move down the tops of your thighs muscles,

1589
05:16:39.520 --> 05:16:44.439
massaging them, and I can do this to your legs

1590
05:16:44.520 --> 05:16:55.159
at the same time, pressing down, messaging deeply those muscles

1591
05:16:55.240 --> 05:17:04.159
in your thighs, the front of your thighs, and moving

1592
05:17:04.360 --> 05:17:15.400
down to your knees, gently massaging your knees, sliding down

1593
05:17:15.560 --> 05:17:21.000
your shins, putting pressure on either side of your shin

1594
05:17:22.200 --> 05:17:39.159
gently softly but firmly, moving down to your ankles, stroking

1595
05:17:39.439 --> 05:17:49.799
the tops of your feet, and then with each foot

1596
05:17:50.200 --> 05:17:55.479
in each hand, just gently massaging the whole of the foot,

1597
05:18:00.200 --> 05:18:08.400
up the bottom, your heal, your ankle, your toes, message

1598
05:18:08.479 --> 05:18:17.799
in every part of your feet feels so good. Just

1599
05:18:17.959 --> 05:18:21.919
to let go and enjoy the process.

1600
05:18:27.599 --> 05:18:32.279
Enjoy feeling.

1601
05:18:34.439 --> 05:18:49.319
So deeply relaxed, so much comfort, so many feelings that

1602
05:18:49.520 --> 05:19:03.959
come just from touching your skin. And you can just

1603
05:19:05.119 --> 05:19:15.240
lie there as long as you choose enjoying the feeling

1604
05:19:16.599 --> 05:19:18.680
of deep comfort.

1605
05:19:21.240 --> 05:19:37.560
From being massaged by me. Enjoy feeling.

1606
05:19:41.360 --> 05:19:47.119
Deep ras.

1607
05:19:53.159 --> 05:19:59.639
And all we're gonna do is blow out some candles.

1608
05:20:02.159 --> 05:20:17.240
In your mind, there are going to be a hundred candles,

1609
05:20:24.360 --> 05:20:30.159
and you're going to blow each one out individually, one

1610
05:20:30.520 --> 05:20:37.919
by one, starting at one hundred. As I count down

1611
05:20:43.119 --> 05:20:49.959
all the way down to one, and each time I

1612
05:20:50.279 --> 05:20:59.319
say a number, you can imagine that candle in front

1613
05:20:59.400 --> 05:21:06.159
of you, and I'd like you to actually physically.

1614
05:21:10.040 --> 05:21:19.759
Generally blow that candle out, just.

1615
05:21:23.520 --> 05:21:32.119
So it's not big blows, just a gentle, and that

1616
05:21:32.479 --> 05:21:42.040
candle will extinguish. And then I'll say the next number

1617
05:21:43.680 --> 05:21:52.959
to move down, and you can just blow that one

1618
05:21:53.040 --> 05:22:02.759
out as well. And as we move down the numbers,

1619
05:22:07.319 --> 05:22:10.840
you'll find yourself feeding.

1620
05:22:10.840 --> 05:22:16.560
More and more relaxed. If you need.

1621
05:22:18.040 --> 05:22:27.319
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1622
05:22:31.159 --> 05:22:38.599
In fact, you may struggle to blow out all one

1623
05:22:38.759 --> 05:22:43.439
hundred of these candles.

1624
05:22:49.880 --> 05:23:08.560
As you feel more and more deeply next, more and more.

1625
05:23:12.400 --> 05:23:28.439
Deeply tired, And the further you go down, the more.

1626
05:23:29.840 --> 05:23:30.720
Your mind.

1627
05:23:32.240 --> 05:23:44.560
Starts to drift. You may find that you stop listening

1628
05:23:44.799 --> 05:23:57.560
to me after a while. And even though that maybe

1629
05:23:58.479 --> 05:24:07.080
background sounds, you are. You'll be aware of those sounds

1630
05:24:10.479 --> 05:24:11.479
at the moment.

1631
05:24:16.520 --> 05:24:21.840
He may start just.

1632
05:24:25.479 --> 05:24:44.840
Not even notice them at all, because they're unimportant. Where

1633
05:24:44.919 --> 05:24:52.520
I am, I've got the sounds of the birds, there's horrors,

1634
05:24:52.639 --> 05:24:53.560
the pigeon.

1635
05:24:55.080 --> 05:24:56.360
Who likes to say hello.

1636
05:24:56.639 --> 05:25:02.560
Sometimes there's the old plane that goes by.

1637
05:25:05.439 --> 05:25:06.080
Maybe.

1638
05:25:08.080 --> 05:25:12.119
Traffic and trains in the distance.

1639
05:25:18.400 --> 05:25:30.279
But none of that scene is important whatsoever, or candles

1640
05:25:30.400 --> 05:25:45.040
you blow out, less important anything is, or candles you

1641
05:25:45.200 --> 05:26:02.680
blow out. The further you seem to move away from sounds,

1642
05:26:05.720 --> 05:26:07.200
from general.

1643
05:26:10.200 --> 05:26:12.479
Date days, stuff.

1644
05:26:13.759 --> 05:26:14.959
Seems to just.

1645
05:26:16.959 --> 05:26:28.720
Move away on its own. Feel more.

1646
05:26:31.119 --> 05:26:56.479
Calmer with every candy blowout guiding the next number. Did

1647
05:26:56.560 --> 05:27:06.680
you hear me say? And then you blow that candle

1648
05:27:06.759 --> 05:27:34.360
out to so easy, so simple. I'm gonna start by

1649
05:27:38.599 --> 05:27:40.639
introducing the first.

1650
05:27:42.040 --> 05:27:58.279
Candle. This is a hundred first candle. This is one hundred.

1651
05:28:03.159 --> 05:28:05.319
When you blow that.

1652
05:28:05.680 --> 05:28:25.200
Candle out, you'll find immediately a slight change in how

1653
05:28:25.319 --> 05:28:36.680
you feel, as well as a real sense of positivity

1654
05:28:37.639 --> 05:28:49.799
growing within you, relaxation and sleepiness.

1655
05:28:53.159 --> 05:29:12.000
Expanding starting one hundred.

1656
05:29:14.919 --> 05:29:56.400
Do have a candle now nineteen nine, candle ninety eight,

1657
05:30:16.840 --> 05:30:26.360
can do ninety seven.

1658
05:30:48.400 --> 05:30:59.119
Cham nine this.

1659
05:31:27.720 --> 05:32:29.799
Camp ninety five and ninety four, candle ninety three.

1660
05:33:01.319 --> 05:33:02.680
I Like you two.

1661
05:33:28.959 --> 05:33:30.240
M one.

1662
05:33:48.360 --> 05:35:34.240
Candle ninety eight, two nine and eight eight eight.

1663
05:36:19.599 --> 05:38:07.360
Eight eighty five, E.

1664
05:38:32.680 --> 05:39:51.040
Eight it two one.

1665
05:40:01.799 --> 05:41:32.759
US seventy nine.

1666
05:41:45.759 --> 05:41:46.319
Can't do.

1667
05:41:51.599 --> 05:42:44.720
Seventy eight, candle seventy seven, candle seventy six, candle seventy five,

1668
05:43:03.599 --> 05:43:58.080
candle seventy four, candle seventy three, candle seventy two, candle

1669
05:44:03.040 --> 05:45:09.919
seventy one, candle seventy one and seventeen and sixty nine

1670
05:45:19.759 --> 05:46:07.639
candle sixty eight, candle sixty seven, candle sixty five, candle

1671
05:46:13.240 --> 05:47:11.479
sixty for candle sixty four, candle sixty thirty, candle.

1672
05:47:12.919 --> 05:47:28.720
Sixty and.

1673
05:47:31.959 --> 05:47:56.959
Sixty one, candle.

1674
05:48:01.040 --> 05:48:31.200
Sixty and.

1675
05:48:38.400 --> 05:49:49.479
Fifty nine. Can fifty eight, can fifty seven, can fifty six,

1676
05:50:18.200 --> 05:51:33.880
candle fifty five, candle fifty four handle fifty three candle,

1677
05:51:36.919 --> 05:53:39.119
fifty two candle fIF stix to candle fiftenty one candle,

1678
05:53:43.240 --> 05:55:32.360
fifty candle, forty nine candle forty eight, whoty is sir?

1679
05:56:01.959 --> 05:57:53.639
Candle forty six candle forty five candle forty two candle.

1680
05:57:58.240 --> 05:57:59.200
What do you want?

1681
05:58:32.400 --> 05:58:38.279
Zero four.

1682
05:59:21.240 --> 06:01:21.439
Thirty nine, fety eight cantle thirty seven, canto thirty five,

1683
06:02:10.639 --> 06:05:32.560
thirty four canto thirty three, end third you, sirt and

1684
06:05:36.240 --> 06:07:54.639
twoe ten nine, what you eat candle twenty seven, candle

1685
06:07:58.880 --> 06:10:51.479
twenty six cant wit five s ten twenty thirty, can do.

1686
06:10:53.759 --> 06:11:33.680
Twenty to.

1687
06:12:14.119 --> 06:12:52.639
Wait yes.

1688
06:13:17.759 --> 06:15:07.119
Two seven.

1689
06:15:05.400 --> 06:15:06.400
Six day.

1690
06:16:03.799 --> 06:18:41.479
Fourty, shhh.

1691
06:19:02.880 --> 06:21:24.720
Hey nine two eight.

1692
06:21:57.520 --> 06:23:43.319
S t.

1693
06:24:26.279 --> 06:26:32.560
Two candle.

1694
06:26:39.000 --> 06:26:51.520
Or let go of all of those thoughts, worries, concerns

1695
06:26:51.759 --> 06:26:58.520
about the past, thoughts about the future, and even things

1696
06:26:58.560 --> 06:27:02.759
you've been thinking about today. Just let it all go.

1697
06:27:06.200 --> 06:27:06.880
Because none of.

1698
06:27:06.880 --> 06:27:16.759
It is useful in this moment. This is your opportunity

1699
06:27:21.360 --> 06:27:35.959
to just focus on feeling relaxed, allowing yourself to get

1700
06:27:36.040 --> 06:27:45.439
in touch with that natural sense of peace that we

1701
06:27:45.639 --> 06:27:52.360
all have within us. It's available for everyone, it just

1702
06:27:52.520 --> 06:27:57.599
sometimes takes a little bit of effort to set up

1703
06:27:57.759 --> 06:28:03.639
the right time and place in order for you to

1704
06:28:04.040 --> 06:28:12.919
just let go, because when you do decide to let

1705
06:28:13.040 --> 06:28:18.200
go and relax, that's what your body starts to do

1706
06:28:21.479 --> 06:28:28.959
because you've chosen. You've chosen to just allow your body

1707
06:28:29.400 --> 06:28:37.599
to unwind and your mind starts to slow down. And

1708
06:28:37.720 --> 06:28:42.560
it's a nice feeling. It's a nice feeling at the beginning,

1709
06:28:42.840 --> 06:28:51.520
just to know that you have chosen to decide to

1710
06:28:51.720 --> 06:28:59.479
relax deeply, and because you've made that decision, your body

1711
06:29:00.840 --> 06:29:06.720
or just follow suit, because sometimes all the muscles in

1712
06:29:06.840 --> 06:29:12.560
your body need is just permission from you to relax.

1713
06:29:16.599 --> 06:29:21.400
Because so often we're busy, we're going from here to there,

1714
06:29:21.560 --> 06:29:27.319
we're walking around, and we're doing stuff, and the body

1715
06:29:27.400 --> 06:29:35.479
doesn't have any time or space to really relax deeply.

1716
06:29:38.919 --> 06:29:44.360
So it kind of waits for you to lead the way, waits.

1717
06:29:44.119 --> 06:29:50.159
For your permission. And when you do.

1718
06:29:51.799 --> 06:29:56.959
Give your permission, when you give to say so, when

1719
06:29:57.040 --> 06:30:00.159
you say okay, it's time.

1720
06:30:02.279 --> 06:30:08.360
For your body to let go completely and relax totally,

1721
06:30:11.959 --> 06:30:13.479
your body just follows.

1722
06:30:16.639 --> 06:30:18.599
So like a breath of relief.

1723
06:30:19.799 --> 06:30:22.680
Ah God, I can now relax.

1724
06:30:26.319 --> 06:30:30.200
That feeling at the end of a day, of very

1725
06:30:30.360 --> 06:30:34.759
physical day that you may experience in the past, where

1726
06:30:34.799 --> 06:30:37.720
you get home and you just sit down on a chair,

1727
06:30:38.799 --> 06:30:43.639
maybe you kick your shoes off, and h feels so nice.

1728
06:30:45.520 --> 06:30:48.200
I know that you don't have to get up again

1729
06:30:49.680 --> 06:30:52.799
for a little while at least, and if you choose,

1730
06:30:52.919 --> 06:30:55.439
you can just sit there for maybe an hour to.

1731
06:30:57.479 --> 06:31:02.319
Kind of feels blissfull.

1732
06:31:06.439 --> 06:31:11.119
And just by sitting down like that, your body knows

1733
06:31:11.720 --> 06:31:16.680
that it's time to relax. Your body has been given

1734
06:31:16.799 --> 06:31:23.680
permission from you. Because it's a mindset in your mind,

1735
06:31:27.040 --> 06:31:28.439
you're prepared.

1736
06:31:30.319 --> 06:31:32.200
To let go of everything.

1737
06:31:34.159 --> 06:31:41.799
And just completely allow all the stress of your body

1738
06:31:42.639 --> 06:32:01.639
to evaporate. An intensions can just gradually vanish, most like magic, really,

1739
06:32:07.200 --> 06:32:14.240
because that sense of relaxation in your body, it's a

1740
06:32:14.360 --> 06:32:20.799
very natural state. It's not something unusual. It may feel

1741
06:32:20.919 --> 06:32:24.560
unusual when you first start to relax, if you if

1742
06:32:24.599 --> 06:32:28.959
you haven't really spent a lot of time focusing and

1743
06:32:29.680 --> 06:32:34.200
giving yourself this space to let go completely and relax,

1744
06:32:35.159 --> 06:32:41.840
they seem are most alien, but it isn't. It's actually

1745
06:32:43.159 --> 06:32:48.319
the most natural thing in the world to let go completely,

1746
06:32:50.040 --> 06:32:57.840
to relax totally, the most natural thing in the world

1747
06:33:00.479 --> 06:33:02.319
to allow yourself.

1748
06:33:06.200 --> 06:33:07.159
To feel.

1749
06:33:08.360 --> 06:33:15.000
Really calm in your mind. And it is almost like

1750
06:33:15.119 --> 06:33:24.720
a literal unwinding. It's like you press a button and

1751
06:33:24.919 --> 06:33:31.080
all the tension just releases, and it's like a wheel,

1752
06:33:31.479 --> 06:33:34.759
like a cog, like the inside of a clock.

1753
06:33:34.680 --> 06:33:35.680
Just unwinding.

1754
06:33:36.319 --> 06:33:40.240
And it's almost like you could see the little wind

1755
06:33:40.360 --> 06:33:46.200
up knob that's used just going the opposite way that

1756
06:33:46.319 --> 06:33:52.200
you choose to wind it up, and the energy that

1757
06:33:52.479 --> 06:34:02.639
frenetic stress for energy gradually winding down, losing its power,

1758
06:34:04.000 --> 06:34:05.279
losing its strength.

1759
06:34:07.759 --> 06:34:08.680
As a sense of.

1760
06:34:08.799 --> 06:34:20.560
Relaxation becomes stronger and deeper, and you may find a

1761
06:34:21.000 --> 06:34:28.000
more relaxed You feel that your mind starts to wonder.

1762
06:34:31.119 --> 06:34:36.639
Maybe you seem to stop listening to me for a.

1763
06:34:36.720 --> 06:34:43.759
While, your mind goes somewhere else, and then you realize

1764
06:34:43.759 --> 06:34:48.759
you're listening to me again, and now it's just your

1765
06:34:48.919 --> 06:34:59.639
mind drifting to sleep, which is quite natural, because sometimes

1766
06:35:00.200 --> 06:35:07.080
with stressed and tense we're not may not actually be

1767
06:35:07.840 --> 06:35:12.720
aware of what we need or we physically your emotionally

1768
06:35:14.759 --> 06:35:22.759
need in this moment. But when you allow your body

1769
06:35:23.159 --> 06:35:26.200
and mind to relax completely.

1770
06:35:27.360 --> 06:35:29.360
And you let go of all.

1771
06:35:29.599 --> 06:35:39.119
Thoughts, concerns, worries, ideas, all the goo allow them to

1772
06:35:39.400 --> 06:35:49.360
drop onto the floor. When you start to get in

1773
06:35:49.599 --> 06:36:00.680
touch with the feelings of such relaxation. It feels so

1774
06:36:01.040 --> 06:36:08.880
nice to be in touch with the calmness of the

1775
06:36:08.959 --> 06:36:15.560
different body parts as they become looser.

1776
06:36:16.799 --> 06:36:17.560
And looser.

1777
06:36:21.759 --> 06:36:33.959
Even your breathing seems easier and more natural, effortless as

1778
06:36:34.040 --> 06:36:39.959
that cool outs through your mouth or nose into your lungs,

1779
06:36:42.720 --> 06:36:51.040
breathing in comforts and relaxation, and then just breathing out

1780
06:36:51.319 --> 06:36:56.799
any excess remain intentional stress.

1781
06:36:58.119 --> 06:37:02.720
From every part your body and mind.

1782
06:37:06.279 --> 06:37:10.880
And as you start to focus on your mind, maybe

1783
06:37:11.439 --> 06:37:19.880
you notice that things come to a standstill, maybe just

1784
06:37:20.560 --> 06:37:28.599
much much lower than before, because your mind is not

1785
06:37:29.040 --> 06:37:39.639
really needed when listening to my voice, which allows your

1786
06:37:39.759 --> 06:37:48.200
mind to relax just as deeply as your body. And

1787
06:37:48.360 --> 06:38:01.159
that's synchronicity between the relaxation of your body relaxation of

1788
06:38:01.360 --> 06:38:13.279
your mind. Let you know, feeling completely calm, loose.

1789
06:38:13.319 --> 06:38:25.240
And relaxed is a great healing experience fear.

1790
06:38:27.479 --> 06:38:28.240
And has.

1791
06:38:32.520 --> 06:38:33.639
So many.

1792
06:38:34.919 --> 06:38:43.680
Positive benefits for your body, mind, and your life. To

1793
06:38:43.759 --> 06:38:52.360
be able to let go everything and to relax completely,

1794
06:38:54.279 --> 06:39:02.400
you know, all parts of your body and mind, even

1795
06:39:02.520 --> 06:39:19.680
your bodens relaxed, your muscles arised, even the skin that

1796
06:39:20.080 --> 06:39:31.959
covers your body is relaxed. Every half.

1797
06:39:35.000 --> 06:39:35.319
You have.

1798
06:39:37.119 --> 06:39:38.119
Is also.

1799
06:39:39.880 --> 06:39:56.439
Deeply relaxed, and your brain really starts to feel the benefits.

1800
06:39:58.279 --> 06:39:58.599
But this.

1801
06:40:00.200 --> 06:40:09.360
He and relaxation un as you focus.

1802
06:40:10.840 --> 06:40:14.279
On the in the side of your scalp where your

1803
06:40:14.400 --> 06:40:22.080
brain is, you can start to realize and notice the

1804
06:40:22.360 --> 06:40:28.720
benefits of your brain works in demail.

1805
06:40:32.720 --> 06:40:32.759
In.

1806
06:40:32.919 --> 06:40:44.319
As your brain continues to wats sends those messages to

1807
06:40:45.119 --> 06:40:47.000
the rest of your body.

1808
06:40:48.520 --> 06:40:50.400
And to your mind.

1809
06:40:52.000 --> 06:41:15.159
To re works more deep, relaxy, more completely, letting go.

1810
06:41:15.279 --> 06:41:16.599
Of any.

1811
06:41:18.119 --> 06:41:20.439
Remaining thoughts.

1812
06:41:22.000 --> 06:41:28.959
Or concerns, allow them just to drop onto the floor

1813
06:41:31.119 --> 06:41:39.360
because they are not been necessary in this moment, In

1814
06:41:39.520 --> 06:41:40.599
this moment.

1815
06:41:40.520 --> 06:41:41.520
Of deep.

1816
06:41:43.000 --> 06:41:49.799
Relaxation and calmness, filling.

1817
06:41:52.000 --> 06:41:53.000
Your brain.

1818
06:41:54.599 --> 06:42:17.360
With deep, concentrated eeling, calming, relaxing every part of your

1819
06:42:17.439 --> 06:42:36.319
brain feeling so brus and comfortable, so relaxed.

1820
06:42:37.400 --> 06:42:38.759
And peaceful.

1821
06:42:42.040 --> 06:42:54.119
Your brain feels so light, that's so healthy. That sense

1822
06:42:54.279 --> 06:42:58.240
of deep, deep comfort.

1823
06:43:00.119 --> 06:43:08.560
Really does allow you to enjoy.

1824
06:43:10.279 --> 06:43:19.880
Those ever increase in sensations of comfort that are spreading

1825
06:43:21.400 --> 06:43:32.720
throughout your body, relaxing each and every muscle of your

1826
06:43:32.840 --> 06:43:55.639
body deeper and deeper, much more deeper than before, much

1827
06:43:56.720 --> 06:44:06.520
more comfort spreading through your body.

1828
06:44:07.279 --> 06:44:08.200
Your mind.

1829
06:44:10.880 --> 06:44:12.799
Be so.

1830
06:44:14.639 --> 06:44:24.119
Peaceful and calm, so very very.

1831
06:44:25.639 --> 06:44:32.520
Peaceful in aypot.

1832
06:44:33.639 --> 06:44:34.360
Your body.

1833
06:44:36.000 --> 06:44:36.880
Letting go.

1834
06:44:38.880 --> 06:44:46.439
The a everything averything.

1835
06:44:48.479 --> 06:45:05.959
So peaceful, calm, so relax A very second the.

1836
06:45:06.240 --> 06:45:31.840
Passes you feel d DPA relaxed, DPA and dper relax.

1837
06:45:34.159 --> 06:45:38.479
Car SoC.

1838
06:45:42.360 --> 06:45:44.000
Ps for.

1839
06:45:46.840 --> 06:45:49.959
So very peace.

1840
06:45:52.680 --> 06:46:03.520
From your head down to tice, such peace and comfort.

1841
06:46:05.319 --> 06:46:08.439
Through in all all the time.

1842
06:46:11.319 --> 06:46:22.439
Search peace and comfort spreading through your body and mind

1843
06:46:24.959 --> 06:46:41.319
deeper and deeper, such comfort spreading and sinking deeper into

1844
06:46:41.680 --> 06:46:44.360
ay muscle of your body.

1845
06:46:48.000 --> 06:46:49.639
Sadly you feel.

1846
06:46:51.840 --> 06:46:57.639
Amazing, so relaxed.

1847
06:47:00.400 --> 06:47:01.720
So peace or.

1848
06:47:06.400 --> 06:47:08.200
So relax.

1849
06:47:12.279 --> 06:47:28.119
Peace, letting go everything. Going to do a body scan,

1850
06:47:29.919 --> 06:47:36.279
focusing on firstly how you feel in your body, not

1851
06:47:36.439 --> 06:47:41.840
trying to change how you feel, not trying to relax,

1852
06:47:43.119 --> 06:47:48.119
not trying to move away from any discomforts or stress

1853
06:47:48.360 --> 06:47:55.759
or tension. Just accepting, observing and accepting how you feel

1854
06:47:56.759 --> 06:47:57.639
in the different.

1855
06:47:57.400 --> 06:47:58.439
Parts of your body.

1856
06:48:00.400 --> 06:48:09.479
Just allowing yourself to be exactly as you are, to notice,

1857
06:48:10.240 --> 06:48:11.400
to get in touch.

1858
06:48:15.680 --> 06:48:24.080
With how you actually feel in this moment. To start off.

1859
06:48:26.279 --> 06:48:35.400
By focusing on your hands. Just be aware of your hands,

1860
06:48:41.080 --> 06:48:45.520
like you to move your hands around, just maybe move

1861
06:48:45.560 --> 06:48:51.319
your fingers a little bit, I've been enclosing.

1862
06:48:51.000 --> 06:48:58.639
Your hands very gently, just so that you can get

1863
06:48:58.759 --> 06:48:59.680
in touch with.

1864
06:49:00.279 --> 06:49:01.799
How your hands.

1865
06:49:03.840 --> 06:49:24.119
And your fingers fell, very very slow movements. Focusing now

1866
06:49:25.000 --> 06:49:32.240
on your feet, and if you can just do kind

1867
06:49:32.279 --> 06:49:33.880
of an equivalent with.

1868
06:49:34.040 --> 06:49:40.040
Your feet is you've just done with your hands, Maybe.

1869
06:49:41.200 --> 06:49:48.599
Turn in your ankles, moving your feet around, moving your

1870
06:49:48.759 --> 06:50:02.520
toes gently, only very gently and very slowly, noticing.

1871
06:50:02.520 --> 06:50:17.159
How your feet feel in this moment. Focusing now and

1872
06:50:17.279 --> 06:50:22.119
your eyes. I'd like you to just.

1873
06:50:23.759 --> 06:50:29.520
Focus on your eyelids. Maybe you can open and close

1874
06:50:29.639 --> 06:50:33.799
your eyes a couple of times to really get in

1875
06:50:34.040 --> 06:50:38.119
touch with how you feel when you do close your eyes.

1876
06:50:40.240 --> 06:50:46.680
The muscle changes in your eyes when you do close them,

1877
06:50:49.520 --> 06:50:55.880
maybe raising your eyebrows. It stretches the tops of your eyes,

1878
06:50:59.119 --> 06:51:07.439
perhaps wint in your eyes, scrunching up your eyes, just.

1879
06:51:07.520 --> 06:51:08.159
So you can.

1880
06:51:09.520 --> 06:51:11.000
Here again touch.

1881
06:51:13.319 --> 06:51:24.119
With all aspects of how your eyes feel. Right now.

1882
06:51:33.319 --> 06:51:39.319
Now focusing on your thighs, and you know it just

1883
06:51:39.360 --> 06:51:47.720
starts you to gently tense your thighs, just very very gently,

1884
06:51:50.040 --> 06:51:52.000
just enough so.

1885
06:51:52.159 --> 06:51:59.560
You can become more attuned.

1886
06:52:00.400 --> 06:52:09.560
To the physical sensation of your upper legs, the front

1887
06:52:09.639 --> 06:52:17.319
of your thighs and the backs of your thigh, noticing

1888
06:52:19.479 --> 06:52:36.560
and observing how your thighs feel right now, moving your

1889
06:52:36.759 --> 06:52:45.040
focus to the back of your neck, just noticing the

1890
06:52:45.200 --> 06:52:51.319
back of your neck, the muscles, and of course they

1891
06:52:51.560 --> 06:52:56.040
lead to the side of your neck. They also lead

1892
06:52:56.400 --> 06:53:01.479
to the top of your back, which lead to your shoulders.

1893
06:53:03.119 --> 06:53:06.799
So as you focus on the back of your neck,

1894
06:53:08.759 --> 06:53:15.200
maybe you can move your head gently upwards as if

1895
06:53:15.240 --> 06:53:22.639
you're looking up. Maybe moving your head down as if

1896
06:53:22.720 --> 06:53:29.639
you're looking down. Perhaps moving your head side to side,

1897
06:53:30.799 --> 06:53:44.159
right to left, but only very slowly, very gently. I'm

1898
06:53:44.200 --> 06:53:46.639
not trying to force anything.

1899
06:53:48.400 --> 06:53:57.560
It has to be very very gentle, just so you

1900
06:53:57.759 --> 06:54:01.240
can be more.

1901
06:54:02.840 --> 06:54:12.279
In touch with the felix, with the sensations, the physical

1902
06:54:13.680 --> 06:54:18.840
sensations of how on the back of your neck.

1903
06:54:20.119 --> 06:54:22.959
Feels right now.

1904
06:54:30.520 --> 06:54:30.919
As we.

1905
06:54:32.919 --> 06:54:34.479
Now focus.

1906
06:54:36.799 --> 06:54:42.000
On the tops of your arms, the parts where your

1907
06:54:42.159 --> 06:54:47.319
biceps and your triceps are between your elbow and your shoulders.

1908
06:54:51.080 --> 06:54:55.959
To focus on those parts, the tops of your arms,

1909
06:54:58.200 --> 06:55:05.720
you may like to just tense them, but very very

1910
06:55:05.919 --> 06:55:15.479
gently and slowly, so you're not straining or putting any

1911
06:55:16.759 --> 06:55:19.959
pressure whatsoever.

1912
06:55:20.840 --> 06:55:21.720
On your arms.

1913
06:55:24.439 --> 06:55:31.799
It's just slowly you can gain more of a sense

1914
06:55:32.080 --> 06:55:36.840
of how your upper arms.

1915
06:55:38.119 --> 06:55:39.479
Are feeling.

1916
06:55:41.279 --> 06:55:53.159
In this moment, Just noticing as you gently, very gently

1917
06:55:55.119 --> 06:56:08.759
and slowly tighten the muscles and then LEO, notice how

1918
06:56:08.959 --> 06:56:23.040
the tops of your arms feel. Right now, as we

1919
06:56:23.840 --> 06:56:34.439
now focus on your stomach, the area the lower aptom,

1920
06:56:34.439 --> 06:56:36.200
an area below.

1921
06:56:35.959 --> 06:56:39.880
Your belly button, moving.

1922
06:56:39.599 --> 06:56:40.759
All the way down.

1923
06:56:43.919 --> 06:56:54.479
To your hips, just above your grind, maybe you're able

1924
06:56:54.639 --> 06:56:58.319
to tense these muscles.

1925
06:56:59.639 --> 06:57:09.040
In the area very very gently and slowly.

1926
06:57:14.720 --> 06:57:19.119
If that's a difficult thing to do, maybe you can

1927
06:57:19.360 --> 06:57:30.000
just move your body, pushing your stomach up, maybe moving

1928
06:57:30.040 --> 06:57:32.639
a little bit of a side using.

1929
06:57:32.439 --> 06:57:41.439
Your hips, just so you get more in tune.

1930
06:57:42.840 --> 06:57:47.119
With how you're lower up to an area.

1931
06:57:50.599 --> 06:58:06.799
Is feeling in this moment, Just noticing the physical.

1932
06:58:07.959 --> 06:58:14.000
Sensations or your lower abdomen.

1933
06:58:24.919 --> 06:58:37.680
As you move your attention to your mouth, notice in

1934
06:58:37.959 --> 06:58:39.159
your lips.

1935
06:58:40.680 --> 06:58:49.159
And inside your mouth, your teeth, your guns, your tongue,

1936
06:58:58.799 --> 06:59:00.240
Just noticing.

1937
06:59:01.439 --> 06:59:08.840
How your tongue and your mouth feels. It may help by.

1938
06:59:10.799 --> 06:59:18.080
Moving your tongue around your mouth, moving it to your left,

1939
06:59:19.799 --> 06:59:25.479
maybe pressing it gently against the side of your mouth,

1940
06:59:27.040 --> 06:59:32.040
and then to the right, gently to the side of

1941
06:59:32.119 --> 06:59:37.240
your mouth, perhaps pressing.

1942
06:59:37.040 --> 06:59:43.880
Up against the top of your mouth and then down gently.

1943
06:59:45.400 --> 06:59:53.319
Against the bottom of your mouth, always very slowly.

1944
06:59:56.159 --> 07:00:07.159
And a very gentle so that you can't.

1945
07:00:10.439 --> 07:00:34.040
Be aware of how you feel in your mouth area. No,

1946
07:00:38.680 --> 07:00:40.159
got to focus.

1947
07:00:42.000 --> 07:00:56.720
On your wrists, and I'll ask you to maybe just

1948
07:00:57.919 --> 07:01:01.159
routine your wrists.

1949
07:01:02.599 --> 07:01:10.639
By moving your hands in a circular motion very gently

1950
07:01:12.599 --> 07:01:16.520
and slowly, just.

1951
07:01:18.279 --> 07:01:19.639
So you can.

1952
07:01:25.319 --> 07:01:44.319
Feel the sensations that you are currently experiencing in your wrists.

1953
07:01:48.439 --> 07:01:58.439
Perhaps move in your hands up and down again very

1954
07:02:01.119 --> 07:02:19.080
very jackly and slowly, very chanzu.

1955
07:02:22.560 --> 07:02:48.040
And slow, as now start to observe you lower back.

1956
07:02:53.720 --> 07:02:55.360
The back part is.

1957
07:02:57.000 --> 07:03:12.599
Just above of your hips, where your coxis are a

1958
07:03:12.880 --> 07:03:19.759
whole area which also really does include the size of

1959
07:03:19.880 --> 07:03:30.720
your body because those muscles are very much connected as

1960
07:03:30.799 --> 07:03:38.119
those muscles also move into your hyperia, connecting to your

1961
07:03:38.240 --> 07:03:55.400
buttocks the sides of your hips, And if you're physically.

1962
07:03:56.360 --> 07:04:06.520
Able to do so, can very gently just move your.

1963
07:04:06.520 --> 07:04:23.959
Body eviss slightly, very slowly, some side to side, just enough.

1964
07:04:29.119 --> 07:04:30.520
To gauge.

1965
07:04:35.279 --> 07:04:39.840
How you feel in your lower back.

1966
07:04:47.439 --> 07:05:02.159
Perhaps secretly move your hips gently up and down, gently

1967
07:05:02.599 --> 07:05:04.479
and slowly.

1968
07:05:07.159 --> 07:05:14.240
In orders really be in touch.

1969
07:05:16.560 --> 07:05:21.000
With the physical sensations.

1970
07:05:21.360 --> 07:05:50.639
Of your low back. As we know your attention to

1971
07:05:50.880 --> 07:05:51.840
your jewel.

1972
07:05:54.799 --> 07:06:00.439
An area for your chin all the way up to

1973
07:06:00.680 --> 07:06:17.560
near where your ears are. Oh, your jaw, you can

1974
07:06:17.840 --> 07:06:26.680
just it's okay to do so gently open your mouth

1975
07:06:29.560 --> 07:06:41.159
nor wide noice stretching just very gently and slowly opening

1976
07:06:41.319 --> 07:06:47.799
your mouth, having closing your mouth.

1977
07:06:49.759 --> 07:06:54.880
Very gently and slowly.

1978
07:07:07.840 --> 07:07:48.520
Pain touch. But how you jow feels now like to

1979
07:07:48.680 --> 07:08:04.400
sit down. The chest area. You don't need to do

1980
07:08:04.599 --> 07:08:12.919
anything to move your chest because it moves every time

1981
07:08:13.200 --> 07:08:13.840
you breathe.

1982
07:08:19.200 --> 07:08:21.560
It moves very.

1983
07:08:21.759 --> 07:08:41.279
Gently and slowly automatically with each breath you take. As

1984
07:08:41.360 --> 07:08:59.759
you focus on the your chest fails when you breathe.

1985
07:09:28.680 --> 07:09:37.279
Move in your focus to your forearms with your elbows.

1986
07:09:43.240 --> 07:09:49.599
Maybe you're able to very gently.

1987
07:09:51.000 --> 07:09:52.799
And slowly.

1988
07:09:54.880 --> 07:10:03.400
Dense the muscles in your forearms, and when you do that,

1989
07:10:03.919 --> 07:10:37.000
you can feel your elbows as well, very gently and slowly, gently.

1990
07:10:39.840 --> 07:10:41.919
And softly.

1991
07:10:45.439 --> 07:11:17.240
Obsurving your forearms and helpers the focus.

1992
07:11:23.840 --> 07:11:30.520
The rest of your back, your upper back.

1993
07:11:34.759 --> 07:11:52.240
And the middle the middle of your back. Again, this

1994
07:11:52.880 --> 07:12:03.000
part of your body means all say, every time you pray,

1995
07:12:07.959 --> 07:12:18.759
you may not unite to sate. Usually as you upset

1996
07:12:21.400 --> 07:12:28.360
your upper back in the middle of your back, you

1997
07:12:28.799 --> 07:12:30.799
can really feel.

1998
07:12:32.959 --> 07:12:43.560
That gentle and slow.

1999
07:12:48.720 --> 07:13:37.240
Amount, moving your focus into your head area, but as bray,

2000
07:13:40.080 --> 07:13:46.240
there's muscle as those bones, your midsection.

2001
07:14:13.880 --> 07:14:21.959
Just noticing how your hips feel.

2002
07:14:25.119 --> 07:14:25.959
Right now.

2003
07:14:33.319 --> 07:14:33.959
You can.

2004
07:14:36.360 --> 07:14:50.000
Very very gently move your hips maybe side to side

2005
07:14:51.520 --> 07:14:53.000
very gently.

2006
07:14:53.319 --> 07:15:27.279
H yeah, sort.

2007
07:15:41.959 --> 07:15:59.400
Everything starts to slow down, including the thoughts in your mind.

2008
07:16:00.840 --> 07:16:01.799
And your mind.

2009
07:16:01.599 --> 07:16:11.919
Itself just starts to gradually. It doesn't have to be instant,

2010
07:16:12.000 --> 07:16:20.040
but just gradually starting too. It's almost like time is

2011
07:16:20.479 --> 07:16:31.599
strength chin. It's a slower pace to maybe what you're

2012
07:16:31.959 --> 07:16:39.560
used to in your day to day life. It's a

2013
07:16:39.799 --> 07:17:06.759
slower movement of energy, very small movements which make up

2014
07:17:07.119 --> 07:17:14.680
the larger movements, which is always the case. Now when

2015
07:17:14.720 --> 07:17:19.880
you move your hand, it might seem like it's one movement,

2016
07:17:20.000 --> 07:17:27.959
but it's lots of minute different muscles moving in accordance

2017
07:17:28.040 --> 07:17:39.240
with each other. And what happens in this space that

2018
07:17:39.400 --> 07:17:41.040
we're sharing is.

2019
07:17:46.319 --> 07:17:47.439
We move from.

2020
07:17:50.159 --> 07:17:52.759
That big.

2021
07:17:57.200 --> 07:18:14.279
Movement into those small movements, starting to focus on how

2022
07:18:14.360 --> 07:18:20.680
your body feels, not just as a whole, not just

2023
07:18:21.520 --> 07:18:25.959
oh I'm feeling this way. I'm feeling stressed or tense,

2024
07:18:26.200 --> 07:18:29.000
or I'm feeling relaxed and calm.

2025
07:18:30.319 --> 07:18:31.639
I'm feeling this way.

2026
07:18:31.759 --> 07:18:38.959
I'm feeling that way, starting to notice that your body.

2027
07:18:43.000 --> 07:18:50.599
Begins to present to you small feelings.

2028
07:18:51.639 --> 07:19:02.880
Around your body, small physical sensations.

2029
07:19:05.159 --> 07:19:11.240
In your legs, whether pleasurable or not.

2030
07:19:16.639 --> 07:19:25.959
Maybe resisting the temptation to label them or to judge them,

2031
07:19:27.439 --> 07:19:33.479
those feelings, just thinking them, thinking about them is just

2032
07:19:33.720 --> 07:19:51.599
being neutral, just feelings, not being particularly concerned, just noticing

2033
07:19:52.959 --> 07:20:06.479
what your body is telling you. Feelings in your arms

2034
07:20:09.520 --> 07:20:14.439
instead of feeling the whole of the arm, Maybe notice

2035
07:20:14.720 --> 07:20:27.560
those individual feelings, all those different muscles and the skin,

2036
07:20:30.799 --> 07:20:36.639
the hairs of your arms, all the internal parts of

2037
07:20:36.720 --> 07:20:53.000
your arms, the veins, the bones, just being aware of

2038
07:20:56.119 --> 07:21:02.520
maybe your elbow on your right arm has a certain feeling.

2039
07:21:04.599 --> 07:21:06.639
Maybe your left wrist.

2040
07:21:08.439 --> 07:21:09.439
Also has.

2041
07:21:12.439 --> 07:21:33.159
Its own individual physical sensation. What about your forearm on

2042
07:21:33.319 --> 07:21:45.520
your right arm, your right forearm, there may not be

2043
07:21:45.639 --> 07:21:53.639
any particular feeling that you could even give a name to,

2044
07:21:57.400 --> 07:22:01.759
may not feel like anything other than just a feeling.

2045
07:22:02.680 --> 07:22:11.080
You know, it's there. The feelings in your.

2046
07:22:11.000 --> 07:22:18.040
Shoulders, perhaps your shoulders when you think about them, kind

2047
07:22:18.080 --> 07:22:23.200
of almost like they're the same, you know, the same feeling,

2048
07:22:25.080 --> 07:22:28.360
almost like you both of your shoulders are just one thing.

2049
07:22:30.200 --> 07:22:31.080
Of course they're not.

2050
07:22:39.759 --> 07:22:45.080
And when you focus on your left shoulder and then

2051
07:22:45.159 --> 07:22:51.759
on your right shoulder. Maybe find that you move the

2052
07:22:51.919 --> 07:23:03.200
muscles a little bit, maybe tense the muscles gently, noticing.

2053
07:23:03.959 --> 07:23:05.119
The difference.

2054
07:23:07.799 --> 07:23:35.560
In each shoulder, your lower back, the left side of

2055
07:23:35.680 --> 07:23:39.720
your lower back and the right side of your lower back.

2056
07:23:47.639 --> 07:23:52.919
Of course that connection to your buttocks and to your hips,

2057
07:24:00.439 --> 07:24:04.000
and also moving up into the middle of your back.

2058
07:24:13.959 --> 07:24:18.080
And sometimes like right now, actually when I focus on

2059
07:24:18.200 --> 07:24:23.840
their part, when I focused on my buttocks and then

2060
07:24:23.880 --> 07:24:28.159
I focused on the middle of my back, I almost

2061
07:24:28.240 --> 07:24:30.959
felt like the muscles in my lower back were being

2062
07:24:31.319 --> 07:24:42.759
stretched very gently, just stretched a little bit. Even though

2063
07:24:42.840 --> 07:24:52.319
I wasn't doing anything to try to stretch your lower back, it.

2064
07:24:52.479 --> 07:24:56.159
Just seemed to happen. The feeling of.

2065
07:24:58.360 --> 07:25:12.319
Very gently stretching your lower back comes along.

2066
07:25:16.000 --> 07:25:17.080
I have fear.

2067
07:25:23.319 --> 07:25:43.560
In your chest, just noticing what sensations you are experiencing

2068
07:25:44.319 --> 07:25:59.400
in your chest right now. And there's so much of

2069
07:25:59.520 --> 07:25:59.919
the chest.

2070
07:26:01.279 --> 07:26:02.080
Obviously there's the.

2071
07:26:02.159 --> 07:26:06.319
Collar bone leading to the chest. You've got the chest bone,

2072
07:26:09.599 --> 07:26:17.400
You've got the muscles in your chest. Of course, if

2073
07:26:17.439 --> 07:26:25.560
you're female, there's possibly the breasts. If you're male, you've

2074
07:26:25.639 --> 07:26:32.080
got the different well why not that different these days, but.

2075
07:26:34.279 --> 07:26:35.400
There may be more.

2076
07:26:37.119 --> 07:26:43.439
Muscles at the top of the chest, but at the

2077
07:26:43.599 --> 07:26:48.520
side underneath it's pretty much the same. Whether you're a

2078
07:26:48.560 --> 07:26:53.599
man or a woman. There's muscles there, muscles that stretch

2079
07:26:53.720 --> 07:26:59.319
out to your back as well as breast tissue stretches

2080
07:27:00.159 --> 07:27:07.840
moves into your back to just being aware of your chest,

2081
07:27:16.759 --> 07:27:43.840
being with whatever feeling there is in your chest. And

2082
07:27:43.919 --> 07:27:51.959
when I noticed I focus on my chest, I feel

2083
07:27:52.000 --> 07:27:56.720
it in my back, my upper back. I mean, I

2084
07:27:56.799 --> 07:28:00.360
guess the obvious reason would be because you know, even

2085
07:28:05.439 --> 07:28:11.360
in then it stretches my chest and my back at.

2086
07:28:11.319 --> 07:28:31.720
The same time. It feels it feels okay, it doesn't

2087
07:28:31.840 --> 07:28:37.040
feel I got a little bit of pain in my right.

2088
07:28:38.799 --> 07:28:44.919
Chest, a little bit, not pain, but little discomfort, maybe.

2089
07:28:46.400 --> 07:28:55.400
Stiffness possibly, I don't know. I notice my shoulders also.

2090
07:28:56.639 --> 07:28:57.279
Wanting to.

2091
07:28:59.599 --> 07:29:00.880
Fleck for some reason.

2092
07:29:03.040 --> 07:29:10.439
I think that's probably part of my upper back, that

2093
07:29:10.639 --> 07:29:15.560
connection between my shoulders and my upper back, because I

2094
07:29:15.599 --> 07:29:20.639
can move my shoulders and stretch the muscles in my back,

2095
07:29:23.119 --> 07:29:29.040
moving the shoulders backwards or up, which then moves to

2096
07:29:29.599 --> 07:29:31.880
I think it's the scapulous.

2097
07:29:33.799 --> 07:29:51.479
In your back. It feels quite nice. Actually, A good

2098
07:29:51.520 --> 07:29:54.840
thing about this is you can if you want to.

2099
07:29:55.599 --> 07:30:04.720
You can just flex or stimulate.

2100
07:30:07.759 --> 07:30:14.439
The various muscles in your body gently in order to

2101
07:30:14.560 --> 07:30:25.319
get more of a sense of how they feel. And

2102
07:30:25.439 --> 07:30:34.599
when you're relaxing, when you do tense and muscle and

2103
07:30:34.840 --> 07:30:39.919
you let it go and you let it relax, it relaxes.

2104
07:30:42.000 --> 07:30:45.400
Way more than it would normally.

2105
07:30:50.360 --> 07:30:55.599
That you have to feel that you're able to do that.

2106
07:30:57.240 --> 07:31:01.360
There's no point in doing it if there's a an issue.

2107
07:31:02.919 --> 07:31:08.400
With the per part of your body. You need to

2108
07:31:08.479 --> 07:31:18.919
be gentle with yourself at all times when relaxing deeply.

2109
07:31:21.919 --> 07:31:37.159
It's important to be kind to yourself. As you notice

2110
07:31:37.360 --> 07:31:48.439
your mind. How much has your mind slowed down since

2111
07:31:48.520 --> 07:32:14.919
we started this recording, How came and peaceful is your

2112
07:32:15.000 --> 07:32:27.159
mind right now? We have nothing to think about and

2113
07:32:27.439 --> 07:32:34.840
just my voice to listen to. Because you know the

2114
07:32:35.040 --> 07:32:45.759
intention behind this recording, this relaxation. At the very least,

2115
07:32:47.319 --> 07:32:51.880
for you to feel more relaxed at the end of

2116
07:32:51.959 --> 07:33:00.919
the recording than you did at the beginning, the very least,

2117
07:33:05.080 --> 07:33:08.840
for your mind to slow down.

2118
07:33:11.479 --> 07:33:12.840
Because your body.

2119
07:33:13.200 --> 07:33:28.439
Continues to relax, because that's what you want to happen,

2120
07:33:32.439 --> 07:33:35.400
that's what you expect.

2121
07:33:39.000 --> 07:33:39.599
To happen.

2122
07:33:45.680 --> 07:34:04.159
For relaxation, to fill your body, maybe calm your mind

2123
07:34:05.680 --> 07:34:13.159
to the point of boredom. When you start maybe to

2124
07:34:18.799 --> 07:34:55.639
drift away, drifting, it's almost as if.

2125
07:34:55.560 --> 07:35:04.840
You move further away from your body in your mind,

2126
07:35:07.240 --> 07:35:09.159
just leaving that there.

2127
07:35:16.959 --> 07:35:21.240
Kind of liking it an escape pod and a spaceship

2128
07:35:21.639 --> 07:35:25.119
a movie, a space movie, you know, when they get.

2129
07:35:25.040 --> 07:35:29.000
Into a little pod in it sends the man.

2130
07:35:30.840 --> 07:35:44.919
Far away from the spaceship, safe to dream.

2131
07:35:53.159 --> 07:37:47.560
And continue to drifting sizes and peace and peaceful and

2132
07:37:47.799 --> 07:37:49.200
focusing on that.

2133
07:37:51.360 --> 07:38:02.759
Feeling of those into thet your parts of your body,

2134
07:38:03.720 --> 07:38:08.560
that or relaxing.

2135
07:38:09.799 --> 07:38:10.479
One by one.

2136
07:38:18.200 --> 07:38:18.720
You may.

2137
07:38:20.439 --> 07:38:21.400
Find that.

2138
07:38:25.759 --> 07:38:27.000
Every now and then.

2139
07:38:29.720 --> 07:38:38.279
You realize that you weren't listening to my voice.

2140
07:38:40.560 --> 07:38:52.479
Because your mind started to imagine something different, maybe started to.

2141
07:38:54.720 --> 07:39:00.959
Almost move into some kind of a day em state,

2142
07:39:05.799 --> 07:39:12.080
and then you become aware of my voice again. And

2143
07:39:12.240 --> 07:39:18.639
even though you may want to focus on my voice,

2144
07:39:19.319 --> 07:39:26.759
you may also wish to allow your mind to just

2145
07:39:27.119 --> 07:39:46.919
drift naturally into that space of comfort and safety. As

2146
07:39:47.080 --> 07:40:04.520
you feel more comfort spread through your body like a

2147
07:40:04.759 --> 07:40:19.119
warm blanket covering you, chamling, keeping your body it just

2148
07:40:21.840 --> 07:40:38.439
the perfect temperature. And even if you can hear background

2149
07:40:38.840 --> 07:40:50.680
sounds they just don't seem to matter anymore.

2150
07:40:56.040 --> 07:40:57.599
There's that sense.

2151
07:41:00.159 --> 07:41:16.959
Peace spreads through your mind like a gentle breeze, yet

2152
07:41:17.119 --> 07:41:29.560
strong enough to blow away all negativity, strong enough to

2153
07:41:33.040 --> 07:41:43.159
remove from your mind any anxiety or stress that was

2154
07:41:43.360 --> 07:41:55.720
there before, and blow away any other thoughts.

2155
07:41:57.319 --> 07:42:19.119
Or feelings that just don't fit with the sense relaxation that.

2156
07:42:24.240 --> 07:42:48.959
Is feeling your body end your mind, and as you

2157
07:42:49.159 --> 07:42:56.439
focus on your mind and countdown from ten down to one,

2158
07:42:57.799 --> 07:43:08.200
and with each number you hear, your mind will become

2159
07:43:14.240 --> 07:43:29.799
slightly more relaxed, just just slightly.

2160
07:43:32.319 --> 07:43:32.360
So.

2161
07:43:32.520 --> 07:43:40.000
From ten down to nine, just a slight movement, nine

2162
07:43:40.159 --> 07:43:43.240
down to eight, just another.

2163
07:43:44.759 --> 07:43:59.520
Small change in how you feel. Eight down to seven.

2164
07:44:02.279 --> 07:44:07.720
That feeling is a gap, almost like a gap that

2165
07:44:08.080 --> 07:44:17.720
starts to get wider, the gap between those feelings that

2166
07:44:17.919 --> 07:44:24.880
you used to have in your mind compared to the

2167
07:44:25.040 --> 07:44:31.439
feelings you have there growing now, feelings of.

2168
07:44:31.599 --> 07:44:34.000
Comfort and security and.

2169
07:44:36.479 --> 07:44:45.279
Confidence. And the gap becomes wider. Eight down to seven,

2170
07:44:45.639 --> 07:44:52.040
seven down to six, And when you get to five,

2171
07:44:54.439 --> 07:44:58.959
the mind will start to have a certain.

2172
07:45:00.159 --> 07:45:00.880
Is it call.

2173
07:45:02.919 --> 07:45:11.840
Sensation, almost like there's a magnet outside of your head

2174
07:45:13.360 --> 07:45:20.159
sucking the tension and the stress and any remaining feelings

2175
07:45:20.479 --> 07:45:25.880
that you don't want sucking them out through your skull,

2176
07:45:31.680 --> 07:45:36.799
and in down to four you could start to really

2177
07:45:37.400 --> 07:45:50.439
experience that sense of not just emptiness, but space, a

2178
07:45:50.599 --> 07:45:58.119
place full of fresh air, place where.

2179
07:45:57.919 --> 07:45:59.319
You can stretch.

2180
07:46:02.840 --> 07:46:05.479
It's almost as if as you go down to four

2181
07:46:06.279 --> 07:46:12.439
and three, your mind is expanding with this sense.

2182
07:46:15.040 --> 07:46:16.400
Of peace.

2183
07:46:17.759 --> 07:46:28.080
And tranquility growing as it moves down to When you

2184
07:46:28.159 --> 07:46:37.400
get to one, in your mind just feels exactly how

2185
07:46:37.520 --> 07:46:53.599
you want to feel. It's almost perfect feeling, maybe a

2186
07:46:56.759 --> 07:46:58.000
sensation that.

2187
07:47:00.319 --> 07:47:07.319
To keep a place that's safe, where.

2188
07:47:08.639 --> 07:47:27.639
Nothing can affect you at all, and you can stay

2189
07:47:27.720 --> 07:47:36.479
in that that space of comfort and confidence, confident in

2190
07:47:36.599 --> 07:47:44.720
your own ability to create this space and this feeling

2191
07:47:45.000 --> 07:47:48.319
of comfort within your own mind.

2192
07:47:49.599 --> 07:47:59.520
Just by counting ten down to one. And this is

2193
07:47:59.639 --> 07:48:02.479
something that you can do yourself.

2194
07:48:03.400 --> 07:48:10.479
When you're on your own, a time when you can

2195
07:48:10.599 --> 07:48:19.080
maybe sit down, maybe just for a few minutes, close

2196
07:48:19.159 --> 07:48:19.680
your eyes.

2197
07:48:23.279 --> 07:48:30.520
It just counts slowly from ten down to one.

2198
07:48:34.799 --> 07:48:47.680
And re experience these feelings in your mind. And when

2199
07:48:47.720 --> 07:48:55.560
you feel that way in your mind, your body copies

2200
07:48:57.360 --> 07:49:08.119
your mind and then feeling it's spread through your spine

2201
07:49:09.400 --> 07:49:13.639
and your nervous system into every part of.

2202
07:49:13.759 --> 07:49:14.680
Your body.

2203
07:49:16.400 --> 07:49:30.560
Travels through your blood stream, heathing and relaxing every particle

2204
07:49:30.759 --> 07:49:48.080
of your existence. And we can practice this a few

2205
07:49:48.200 --> 07:49:56.080
times before the end of the recording, and then you

2206
07:49:56.200 --> 07:49:58.959
can practice.

2207
07:49:58.479 --> 07:50:04.319
On your own. And each time you count from ten

2208
07:50:05.279 --> 07:50:06.360
about one.

2209
07:50:10.840 --> 07:50:23.720
The feelings of comfort, calmness, and deep deep relaxation becomes stronger.

2210
07:50:24.400 --> 07:50:26.040
And deeper.

2211
07:50:32.400 --> 07:50:41.520
Feeling your mind and your brain with these positive chemicals

2212
07:50:43.639 --> 07:50:53.720
spread throughout your body, relaxing you so quickly, relaxing your

2213
07:50:53.880 --> 07:51:06.959
whole body and mind so very, very easily, just by counting.

2214
07:51:08.040 --> 07:51:08.880
From ten.

2215
07:51:11.560 --> 07:51:18.759
Down to one. That's what we're going to do now.

2216
07:51:19.599 --> 07:51:23.520
I'm going to count from ten down to one. I'd

2217
07:51:23.720 --> 07:51:28.040
like you to repeat the number after me. So when

2218
07:51:28.080 --> 07:51:35.000
I say ten, you can just repeat to yourself.

2219
07:51:36.439 --> 07:51:36.680
Ten.

2220
07:51:42.279 --> 07:51:51.639
Just notice, be aware of how you feel in your

2221
07:51:51.799 --> 07:52:01.319
mind and your body. And when I say nine, you

2222
07:52:01.439 --> 07:52:16.840
can repeat to yourself nine a gain, noticing the increase

2223
07:52:17.200 --> 07:52:25.400
in comfort and calmness in your mind and in your body,

2224
07:52:31.400 --> 07:52:40.840
the same when I say eight, when I say seven, six,

2225
07:52:43.360 --> 07:52:57.680
when I say five, four, when I say three, two,

2226
07:53:02.080 --> 07:53:07.000
and lastly you want to say one, you can repeat

2227
07:53:07.319 --> 07:53:08.639
that number.

2228
07:53:15.759 --> 07:53:15.880
Now.

2229
07:53:16.000 --> 07:53:19.880
Of course, when you do this on your own.

2230
07:53:21.240 --> 07:53:26.200
Without listening to me. You can say the numbers or

2231
07:53:26.279 --> 07:53:36.520
whatever speed that you feel is necessary for you, so

2232
07:53:36.720 --> 07:53:41.520
you can adapt. So if you feel you want to

2233
07:53:42.439 --> 07:53:48.639
say the numbers ten down to one faster than I do,

2234
07:53:50.400 --> 07:53:52.959
then you go ahead and do that. Or if you

2235
07:53:53.159 --> 07:53:56.040
feel when you do it yourself.

2236
07:53:56.240 --> 07:53:58.520
That you'd like to have more.

2237
07:54:00.159 --> 07:54:06.680
More space between the numbers, maybe take a lot longer

2238
07:54:07.959 --> 07:54:13.799
to get from ten all the way down to one,

2239
07:54:18.000 --> 07:54:31.360
that's your choice also to do. So I'm going to count.

2240
07:54:31.119 --> 07:54:39.520
From ten down to one, and when I get to one,

2241
07:54:40.840 --> 07:54:42.599
that will be the end of.

2242
07:54:42.720 --> 07:54:49.520
This recording, unless, of course, you're listening to music, then

2243
07:54:49.560 --> 07:54:51.000
the music will continue.

2244
07:54:58.720 --> 07:55:11.439
Ten no.

2245
07:55:36.720 --> 08:00:02.360
Fights twenty nineteen, eighteen, seventeen, sixteen fifty fourteen.

2246
08:00:05.680 --> 08:00:11.799
Thirty twelve.

2247
08:00:15.919 --> 08:00:56.439
Eleven, ten, nine eight, seven, six, five, four, three.

2248
08:01:01.279 --> 08:01:22.159
Two one. Now open your eyes, noticing.

2249
08:01:23.919 --> 08:01:28.919
How you physically feel having counted down from twenty to one,

2250
08:01:32.200 --> 08:01:37.200
allowing stress and tension to leave through your fingertips and

2251
08:01:37.360 --> 08:01:43.680
your toast. And as you focus on your fingertips maybe

2252
08:01:43.720 --> 08:01:49.959
they feel a little bit tingly, which is I suppose

2253
08:01:50.080 --> 08:01:55.040
quite understanding, considering the tension has been exiting your body

2254
08:01:55.159 --> 08:02:03.880
through your fingertips. So now I'm going to count from

2255
08:02:04.000 --> 08:02:05.319
twenty down to one again.

2256
08:02:05.799 --> 08:02:06.520
This time.

2257
08:02:10.639 --> 08:02:17.360
You'd feel relief of tension and stress, any anxiety that.

2258
08:02:17.439 --> 08:02:17.880
You may have.

2259
08:02:22.520 --> 08:02:30.919
Leaving through your stomach, just leaving through your stomach, almost

2260
08:02:30.959 --> 08:02:34.439
as if it's just releasing.

2261
08:02:35.520 --> 08:02:38.639
The hole of your stomach, your navel.

2262
08:02:39.759 --> 08:02:42.720
To just abuff your chest or below your chest, rather

2263
08:02:43.840 --> 08:02:46.000
so surrounding your belly by an area.

2264
08:02:46.279 --> 08:02:47.080
The whole area.

2265
08:02:49.200 --> 08:02:53.799
You can feel the tension of your body wherever's left,

2266
08:02:54.080 --> 08:02:59.360
just releasing from the area, and you may notice that

2267
08:02:59.479 --> 08:03:05.720
your stomach. I've become very relaxed as my countdown from

2268
08:03:05.840 --> 08:03:50.000
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2269
08:03:54.040 --> 08:04:34.560
twelve eleven, dad nine eight, seven, six, five, four, three.

2270
08:04:38.799 --> 08:04:44.360
Two what.

2271
08:04:49.479 --> 08:04:52.080
You can open your eyes again if you choose, or

2272
08:04:52.119 --> 08:04:55.680
you can just keep them closed because it feels relaxing.

2273
08:04:58.000 --> 08:05:03.119
Just noticing a stomach film I notice as your focus.

2274
08:05:03.400 --> 08:05:08.599
Just do a little scan of your body to notice

2275
08:05:08.680 --> 08:05:18.759
how your body feels, focusing upper body, back, chest, stomach,

2276
08:05:19.040 --> 08:05:30.400
lex arms, hands, feet, just noticing, and you know, you

2277
08:05:30.560 --> 08:05:35.919
may start to feel more of a sense of tiredness,

2278
08:05:37.240 --> 08:05:41.799
which may be the reason of listening to this recording

2279
08:05:42.040 --> 08:05:42.639
because you.

2280
08:05:44.119 --> 08:05:44.479
Like to.

2281
08:05:46.119 --> 08:05:54.040
Let go completely of everything and drift moor into a.

2282
08:05:54.159 --> 08:06:00.560
Nice, natural, calm, relaxing sleep.

2283
08:06:08.159 --> 08:06:17.880
So now we're going to focus on your forehead, and if.

2284
08:06:17.799 --> 08:06:21.159
You choose, you can incorporate your eyes in this focus

2285
08:06:21.240 --> 08:06:28.279
as well. Your forehead and your eyes, it's that whole area,

2286
08:06:28.479 --> 08:06:32.799
basically almost as if you were wearing a mask, you know,

2287
08:06:33.000 --> 08:06:33.279
like a.

2288
08:06:35.240 --> 08:06:37.000
I don't know, a Batman mask or.

2289
08:06:37.040 --> 08:06:38.400
Something, or.

2290
08:06:40.479 --> 08:06:43.400
I'm trying to sorrow or something, you know, the kind

2291
08:06:43.439 --> 08:06:46.599
of mask that covers your eyes but also covers quite

2292
08:06:46.599 --> 08:06:47.560
a lot of the forehead.

2293
08:06:51.200 --> 08:06:52.080
I'm focusing on.

2294
08:06:52.119 --> 08:06:54.880
That area because that's the area that we're now going

2295
08:06:54.959 --> 08:07:01.919
to release tension, stress from your mind, your brain, from

2296
08:07:01.959 --> 08:07:06.000
your mind, and any tension that you may have remain

2297
08:07:06.119 --> 08:07:11.639
in your face, in your neck, your jaw, your eyes,

2298
08:07:12.479 --> 08:07:19.200
your forehead, or your scalp. So basically, any tension within

2299
08:07:19.319 --> 08:07:27.880
your head area, including your mind and your brain, that's

2300
08:07:27.959 --> 08:07:32.240
going to be released through your forehead and your eyes.

2301
08:07:36.200 --> 08:07:40.119
As I count down again from twenty down to one.

2302
08:07:42.439 --> 08:07:45.959
Now twenty.

2303
08:07:49.400 --> 08:08:32.159
Nineteen, eighteen, seven, sixteen, fifteen, fourteen, thirteen, twelve, eleven.

2304
08:08:37.639 --> 08:09:22.959
Ten, nine, eight, seven, six, five, war three what.

2305
08:09:31.479 --> 08:09:40.880
Noticing she scared your face with jaw, your eyes, the

2306
08:09:41.159 --> 08:09:51.680
cheap bones, your ears, the forehead, your scalp, your neck, backing,

2307
08:09:51.720 --> 08:09:55.959
your neck, front of your neck, the side of your neck,

2308
08:09:56.159 --> 08:09:56.880
and your throat.

2309
08:09:59.400 --> 08:09:59.919
Mm hmm.

2310
08:10:03.159 --> 08:10:10.599
Noticing being aware of the comfort increased the.

2311
08:10:13.520 --> 08:10:19.880
Relaxation, not just in your head and neck and mind,

2312
08:10:20.919 --> 08:10:22.880
also the rest of your body.

2313
08:10:28.439 --> 08:10:29.959
Notice how loose.

2314
08:10:31.200 --> 08:10:35.279
And calm you felt, and how easily.

2315
08:10:37.000 --> 08:10:38.520
It is to just let go.

2316
08:10:41.360 --> 08:10:41.959
Completely.

2317
08:10:44.840 --> 08:10:45.200
They go.

2318
08:10:47.639 --> 08:10:57.080
Completely, how easily.

2319
08:11:04.880 --> 08:11:07.880
So what I'm going to do now is I wanted

2320
08:11:07.959 --> 08:11:15.959
to focus on the top of your head, and we're going.

2321
08:11:15.880 --> 08:11:16.759
To allow.

2322
08:11:17.959 --> 08:11:20.000
Every last.

2323
08:11:21.479 --> 08:11:27.560
Piece of tension or stress the mind be lingering or

2324
08:11:27.759 --> 08:11:32.400
hiding in your body or mind my head.

2325
08:11:33.720 --> 08:11:34.119
To just.

2326
08:11:35.840 --> 08:11:42.240
Be sucked down on the top of your head. Released.

2327
08:11:46.400 --> 08:11:53.200
Yeah, I want to suck down into the clouds, a

2328
08:11:53.319 --> 08:11:54.959
big cloud above your head.

2329
08:11:56.959 --> 08:11:58.520
It's like a whirlpool.

2330
08:11:59.319 --> 08:12:00.240
It's is gonna.

2331
08:12:00.319 --> 08:12:02.119
Suck that tension.

2332
08:12:03.319 --> 08:12:04.720
Out the top of your head.

2333
08:12:07.360 --> 08:12:08.639
Just take away.

2334
08:12:10.400 --> 08:12:10.599
Good.

2335
08:12:13.599 --> 08:12:14.439
Let your focus.

2336
08:12:15.400 --> 08:12:19.319
Imagine an opening on the top of your head with

2337
08:12:19.520 --> 08:12:25.360
a tension and stress and any remaining issues, maybe worries

2338
08:12:25.439 --> 08:12:28.159
of insers that are no use to you.

2339
08:12:28.360 --> 08:12:32.119
Now you can all be sucked down at the top

2340
08:12:32.159 --> 08:12:32.959
of your head.

2341
08:12:34.479 --> 08:12:40.439
And taken away. As I count down again, I'm twenty

2342
08:12:40.840 --> 08:13:21.159
down to work now, twenty nineteen, eighteen, seventeen, sixteen fifty

2343
08:13:26.560 --> 08:14:24.159
fourteen thirteen, twelve, even, ten, nine, eight, seven, six, five.

2344
08:14:29.319 --> 08:14:55.000
Four three. One pree.

2345
08:15:00.159 --> 08:15:12.639
To see how you feel, how relaxed and calm you

2346
08:15:12.840 --> 08:15:28.240
physically and mentally feel right now, how peaceful your mind feels.

2347
08:15:30.919 --> 08:15:36.080
It feels so nice to just let go, to give

2348
08:15:36.119 --> 08:15:50.200
yourself some space to breathe easily, to think calmly, just

2349
08:15:50.279 --> 08:15:57.479
to take a break from all that pointless worry concerns

2350
08:15:57.520 --> 08:16:00.360
about things that you know need.

2351
08:16:00.360 --> 08:16:10.759
To think about right now, because this is your time

2352
08:16:11.080 --> 08:16:15.919
to let go. This is your space to enjoy.

2353
08:16:17.080 --> 08:16:26.319
Feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2354
08:16:29.479 --> 08:16:38.360
It can feel so good, so nice to just not

2355
08:16:38.720 --> 08:16:47.759
have to do anything, to be able to really enjoy

2356
08:16:49.479 --> 08:16:58.240
that serenity that comes of letting go completely, that peacefulness

2357
08:16:58.439 --> 08:16:59.560
that comes.

2358
08:16:59.400 --> 08:17:07.560
With being in this.

2359
08:17:09.400 --> 08:17:11.479
Peaceful space.

2360
08:17:16.000 --> 08:17:20.560
And you can keep this sense of calmness for as

2361
08:17:20.680 --> 08:17:32.520
long as you choose. If you choose to drift off

2362
08:17:32.799 --> 08:17:39.439
into a deep, healing, natural sleep, then you can do that.

2363
08:17:43.159 --> 08:17:51.360
It's completely up to you, and you can keep this

2364
08:17:51.720 --> 08:17:56.919
feeling of calmness physically in your mind for.

2365
08:17:57.040 --> 08:17:59.119
So long as you choose.

2366
08:18:00.400 --> 08:18:15.639
To feel completely relaxed, completely relax. And I'd like you

2367
08:18:15.840 --> 08:18:21.639
to make up your mind that you're going to relax,

2368
08:18:30.240 --> 08:18:33.000
and I want to explore that with you. What it

2369
08:18:33.159 --> 08:18:40.520
feels like when you actually decide that you're going to relax,

2370
08:18:42.200 --> 08:18:48.799
not forcing yourself, but giving yourself that. Yes, it is

2371
08:18:48.880 --> 08:18:53.840
a command, really, isn't it. When you're telling yourself relax

2372
08:18:56.040 --> 08:19:01.279
in a gentle but firm way, that only you can

2373
08:19:01.400 --> 08:19:06.319
really tell yourself in that way. You can't only have

2374
08:19:06.439 --> 08:19:10.279
someone else saying to you and now it relax, relax,

2375
08:19:10.919 --> 08:19:14.959
you know, and it needs to be gentle, But you can't.

2376
08:19:15.080 --> 08:19:22.240
Someone else can't really have the same the same kind

2377
08:19:22.319 --> 08:19:31.959
of influence or power that you have over your own physicality,

2378
08:19:32.759 --> 08:19:40.759
over how you feel, because when you.

2379
08:19:41.000 --> 08:19:47.759
Say it to yourself it means more. It's personal, and.

2380
08:19:49.360 --> 08:19:54.560
Your brain and your unconscious mind and your body listens

2381
08:19:54.799 --> 08:20:00.680
to what you say. So, for example, test it out

2382
08:20:01.279 --> 08:20:03.759
and do a little test, a few little tests along

2383
08:20:03.840 --> 08:20:07.520
the way, and you can get more of an idea

2384
08:20:07.759 --> 08:20:13.880
of the force, a positive force that you can have

2385
08:20:15.240 --> 08:20:22.360
in creating a sense of comfort and relaxation in your body.

2386
08:20:22.159 --> 08:20:29.919
And your mind quite quickly, just by you telling yourself.

2387
08:20:31.279 --> 08:20:31.919
To relax.

2388
08:20:36.560 --> 08:20:40.200
So I'm going to start by its focus on your hands.

2389
08:20:43.840 --> 08:20:46.000
So focus on your hands and just tell your hands

2390
08:20:46.400 --> 08:20:52.319
to relax. I just say relax. As you focus on

2391
08:20:52.439 --> 08:20:59.400
your hands, you could say my hands are relaxed, or

2392
08:20:59.400 --> 08:21:03.560
I want my hands to relax. I think if you

2393
08:21:03.680 --> 08:21:11.439
actually do it directly by focusing and imagining that your hands.

2394
08:21:12.080 --> 08:21:15.119
Can hear what you're saying. You know they've got little ears,

2395
08:21:15.919 --> 08:21:21.000
which is a little weird. So talking to your hands

2396
08:21:21.759 --> 08:21:30.319
and just say relax, medicine.

2397
08:21:36.400 --> 08:21:51.520
Now your hands start to relax. Now focus on your

2398
08:21:51.599 --> 08:21:55.720
eyes and tell your eyes to relax. You're just saying

2399
08:21:55.799 --> 08:22:02.880
the same word relax. And find the right tone for you.

2400
08:22:05.439 --> 08:22:09.840
You know, I might say relax, but you you might

2401
08:22:09.959 --> 08:22:17.319
say relax or relax. You know, you might say it

2402
08:22:17.439 --> 08:22:25.040
differently to yourself, and that's important for you to gauge

2403
08:22:25.319 --> 08:22:27.360
what feels right for you.

2404
08:22:29.240 --> 08:22:30.279
To just tell your.

2405
08:22:30.279 --> 08:22:35.880
Eyes to relax whilst focusing on your eyes, your eyelids,

2406
08:22:36.040 --> 08:22:41.400
the muscles around your eyes, your eyebrows, and just tell

2407
08:22:41.520 --> 08:22:43.599
your eyes directly.

2408
08:22:45.880 --> 08:22:46.360
Relax.

2409
08:22:48.240 --> 08:22:48.400
Now.

2410
08:23:15.200 --> 08:23:25.360
Now I just did that myself and sometimes you may

2411
08:23:25.479 --> 08:23:30.159
feel that you need a bit more time for the

2412
08:23:30.240 --> 08:23:34.319
different parts to relax, you know, because I started talking again,

2413
08:23:34.880 --> 08:23:39.520
and maybe that part hasn't relaxed fully. But what will

2414
08:23:39.599 --> 08:23:42.279
happen is it will just continue to relax even though

2415
08:23:42.319 --> 08:23:42.840
I'm talking.

2416
08:23:44.599 --> 08:23:50.439
That's happened with my eyes. Something else I noticed is.

2417
08:23:52.360 --> 08:23:56.159
When I started focusing on my eyes, that actually almost

2418
08:23:56.319 --> 08:23:58.319
became they got worse before they got better.

2419
08:23:58.560 --> 08:24:00.159
In a way, I.

2420
08:24:00.200 --> 08:24:04.880
Felt a degree of tension growing in my eyes and

2421
08:24:04.959 --> 08:24:09.439
then disappearing. So I think what that was really was

2422
08:24:09.560 --> 08:24:15.520
just me becoming more aware of the tension that was

2423
08:24:15.599 --> 08:24:20.159
already there that I wasn't. I wasn't focused on it before,

2424
08:24:21.400 --> 08:24:29.520
so I wasn't really acknowledging it or really conscious to

2425
08:24:29.759 --> 08:24:42.840
those feelings. Yeah, my eyes is still continuing to relax,

2426
08:24:43.479 --> 08:24:49.159
as well as my hands. Actually, my hands have got

2427
08:24:49.200 --> 08:24:55.400
a certain kind of energy, like not buzzing, but I

2428
08:24:55.479 --> 08:25:00.560
can kind of feel a degree of energy my hands.

2429
08:25:03.799 --> 08:25:08.520
Maybe that's where the tension is being released. Maybe that's

2430
08:25:08.680 --> 08:25:18.520
causing that. The next part, I think we should focus

2431
08:25:18.560 --> 08:25:20.959
on the back of the neck. That's the part was

2432
08:25:21.040 --> 08:25:25.799
quite often well for me holds tension. I don't know

2433
08:25:25.840 --> 08:25:30.400
about for yourself, but I think it's quite a standard

2434
08:25:30.520 --> 08:25:37.599
place where tension is sometimes held. So and I'm doing

2435
08:25:37.880 --> 08:25:40.479
exactly what you're doing as you do it as well,

2436
08:25:40.639 --> 08:25:43.680
so I'm telling my body parts.

2437
08:25:43.560 --> 08:25:46.439
To relax as well. So if you tell your neck,

2438
08:25:46.680 --> 08:25:49.240
the back of your neck, focus on the back of

2439
08:25:49.279 --> 08:25:50.599
your neck, and just say.

2440
08:25:53.279 --> 08:25:57.799
Relax in your own words, in your own tone, in

2441
08:25:57.919 --> 08:26:00.919
your own voice. You can say loud, or you can

2442
08:26:01.040 --> 08:26:01.479
just say it.

2443
08:26:01.479 --> 08:26:07.000
To yourself internally, but you're focusing and you're saying it

2444
08:26:07.360 --> 08:26:09.240
literally to the.

2445
08:26:09.279 --> 08:26:12.040
Back of your neck, as if the back of your

2446
08:26:12.119 --> 08:26:19.080
neck can actually hear what you're saying. So do that now,

2447
08:26:19.279 --> 08:26:23.479
Just say relax to the back of your neck, and

2448
08:26:23.639 --> 08:26:24.400
I'll do the same.

2449
08:27:03.200 --> 08:27:03.319
Now.

2450
08:27:03.400 --> 08:27:09.720
What I noticed, and you may have had similar thing is, even.

2451
08:27:09.599 --> 08:27:11.840
Though I was focusing on the back of my neck,

2452
08:27:16.880 --> 08:27:23.680
other parts started to I don't know, showed themselves to me,

2453
08:27:23.959 --> 08:27:26.959
or maybe because they want to be relaxed as well.

2454
08:27:27.080 --> 08:27:31.959
But I started noticing the feelings in my shoulders, tension

2455
08:27:32.000 --> 08:27:37.520
in my shoulders and in my upper back. Whether that

2456
08:27:37.759 --> 08:27:43.119
was because my back of my neck was saying, well,

2457
08:27:43.119 --> 08:27:48.119
I'm pretty much okay. It's the other parts to need attention,

2458
08:27:54.520 --> 08:27:57.520
But my low. My back of my neck is still relaxing,

2459
08:27:59.000 --> 08:28:06.119
but I just became aware of other parts that needed attention. Now,

2460
08:28:06.200 --> 08:28:11.119
this might happen, and it's not. It doesn't mean that

2461
08:28:11.200 --> 08:28:15.720
it's going wrong. It just means you're being notified with

2462
08:28:16.720 --> 08:28:24.479
more places that also want to feel relaxed. So I'm

2463
08:28:24.560 --> 08:28:28.720
going to focus on my upper back. So you can

2464
08:28:28.799 --> 08:28:34.599
do the same, even if you don't have any feelings

2465
08:28:34.680 --> 08:28:39.520
of tension that are obvious in your upper back, if

2466
08:28:39.520 --> 08:28:44.400
you just focus on your back and the whole area

2467
08:28:44.560 --> 08:28:49.080
from the shoulder blades down to the middle of your

2468
08:28:49.119 --> 08:28:53.360
back and your spine. And with me, it's more the

2469
08:28:53.479 --> 08:29:01.200
shoulder blades more. Yeah, and that's the parts that are

2470
08:29:01.279 --> 08:29:05.279
really sort of given me.

2471
08:29:06.959 --> 08:29:07.319
That not.

2472
08:29:09.240 --> 08:29:11.680
That it needs relax in the sounds, Gonna ask that

2473
08:29:11.840 --> 08:29:15.159
wae to relax, and you can do the same. Now,

2474
08:29:26.360 --> 08:29:42.520
relax up the back. There's something strange happened there, and this.

2475
08:29:44.000 --> 08:29:44.880
Often happens.

2476
08:29:44.959 --> 08:29:45.880
I've been doing this for.

2477
08:29:48.400 --> 08:29:54.560
Over sixteen years or something, and often I'm wan't surprised

2478
08:29:55.439 --> 08:30:02.240
but amazed really that they can be a feeling. So

2479
08:30:02.439 --> 08:30:05.040
when I was focusing on the back of my neck,

2480
08:30:05.919 --> 08:30:09.880
my upper back was starting to feel quite stressed.

2481
08:30:10.000 --> 08:30:12.040
And in need of attention.

2482
08:30:14.520 --> 08:30:17.560
As soon as I started talking to you about my

2483
08:30:17.720 --> 08:30:22.639
upper back and talking about, you know, getting ready to

2484
08:30:22.959 --> 08:30:27.720
ask the upper back to relax, my op back already

2485
08:30:27.840 --> 08:30:33.560
started to relax. It's almost as if it doesn't need

2486
08:30:33.759 --> 08:30:43.720
to hear the words, just needs attention, just needs to

2487
08:30:43.799 --> 08:30:57.200
be noticed. That is something that often happens in this

2488
08:30:58.119 --> 08:31:05.639
type of situation is when you start to relax a

2489
08:31:05.759 --> 08:31:09.040
couple of parts of your body, as we've done with

2490
08:31:09.200 --> 08:31:14.840
our hands, our eyes and eyelids, and.

2491
08:31:15.080 --> 08:31:24.439
Now back of the neck, top of the back, upper back.

2492
08:31:25.560 --> 08:31:29.520
The rest of the body seems to just take notice

2493
08:31:32.279 --> 08:31:40.560
and decide in its own way to start relaxing. Other

2494
08:31:40.680 --> 08:31:50.520
parts of your body start to just become looser. I

2495
08:31:50.639 --> 08:31:53.279
suppose it's kind of like a bit of an avalanche,

2496
08:31:53.479 --> 08:31:58.560
you know, the little ball starts rolling before you know it.

2497
08:31:58.680 --> 08:32:02.200
The whole of your body is completely relaxed and can't.

2498
08:32:11.080 --> 08:32:18.680
And if you focus on your face, you focus on

2499
08:32:18.759 --> 08:32:23.119
your eyes, your eyelids.

2500
08:32:23.560 --> 08:32:27.119
Your eyebrows, and the muscles.

2501
08:32:26.959 --> 08:32:36.400
Around your eyes, maybe you start to notice that your

2502
08:32:36.479 --> 08:32:41.759
forehead is more relaxed than it was. Maybe your face

2503
08:32:41.919 --> 08:32:47.479
is more relaxed. I would say, my entire face is

2504
08:32:48.720 --> 08:33:02.119
a lot more relaxed than it was. So we're going

2505
08:33:02.200 --> 08:33:08.520
to focus now on your shoulders again, just like before.

2506
08:33:09.919 --> 08:33:13.919
Just tell your shoulders and you can do them individually.

2507
08:33:14.040 --> 08:33:17.759
You can do the right shoulder and left shoulder. I

2508
08:33:17.959 --> 08:33:21.959
just didn't do both at the same time. And just

2509
08:33:22.119 --> 08:33:25.720
tell your shoulders as you focus on them in your mind,

2510
08:33:27.080 --> 08:33:28.639
focus on the how they feel.

2511
08:33:29.360 --> 08:33:37.319
Maybe you can see them in your mind's eye. Just

2512
08:33:37.479 --> 08:34:21.959
tell your shoulders to relax as nice as they relax.

2513
08:34:32.400 --> 08:34:40.720
But didn't you notice, especially with my back, is the

2514
08:34:40.919 --> 08:34:43.639
connection between the different parts.

2515
08:34:44.799 --> 08:34:47.439
The back, the shoulders, the neck.

2516
08:34:52.720 --> 08:34:57.159
Being all connected and being such a large part of

2517
08:34:57.240 --> 08:35:03.520
your body, it's alwa's hard to separate them from each other.

2518
08:35:09.200 --> 08:35:11.840
My lower back is starting to relax on the same

2519
08:35:18.040 --> 08:35:22.759
Maybe I'm going too slow and that could be an

2520
08:35:22.799 --> 08:35:30.240
issue because we all go at different speeds. And the

2521
08:35:30.400 --> 08:35:33.319
idea of the beginning of this recording was for you

2522
08:35:33.479 --> 08:35:48.360
to be able to just say to yourself, relax without

2523
08:35:48.520 --> 08:35:51.919
focusing on any particular part of your body.

2524
08:35:54.159 --> 08:36:00.959
Because when you know that turning your hands to relax.

2525
08:36:04.279 --> 08:36:12.159
And your hands relax, you tell your eyelids and your

2526
08:36:12.279 --> 08:36:20.080
eyes and muscles around your eyes and your eyebrows to relax,

2527
08:36:23.840 --> 08:36:24.720
and they relax.

2528
08:36:30.479 --> 08:36:41.720
You tell the back of your neck to relax, and

2529
08:36:42.119 --> 08:37:09.479
it relaxes. You tell your upper back to relax, and

2530
08:37:09.720 --> 08:37:33.880
they relaxes. You tell your shoulders to relax, they relax.

2531
08:37:57.560 --> 08:38:03.200
You tell your hands to relax, they relaxed, and they continued.

2532
08:38:04.279 --> 08:38:15.840
To relax. When you told your eyelids, the muscles.

2533
08:38:15.439 --> 08:38:22.880
Around your eyes, your eyebrows, to relax, they relaxed.

2534
08:38:25.880 --> 08:38:29.279
And continued to relax.

2535
08:38:35.639 --> 08:38:39.279
When you told the back of your neck brocus on

2536
08:38:39.400 --> 08:38:45.360
the back of your neck and told it to relax,

2537
08:38:49.680 --> 08:39:05.000
the relaxed and continued to relax. When you told your

2538
08:39:05.599 --> 08:39:17.680
lpa back to relax, be relaxed and continued to relax.

2539
08:39:26.040 --> 08:39:31.560
That's with your shoulders. You told your shoulders to relax,

2540
08:39:31.919 --> 08:39:39.479
in your shoulders relaxed and continued.

2541
08:39:43.520 --> 08:39:44.240
To relax.

2542
08:39:49.919 --> 08:39:54.840
And it's not just that, It's.

2543
08:39:57.560 --> 08:40:03.680
That the rest of your body's also be listening, and

2544
08:40:03.840 --> 08:40:06.560
their relaxation has been spreading.

2545
08:40:08.720 --> 08:40:11.799
So from your eyes, the relaxation.

2546
08:40:11.400 --> 08:40:18.319
Spread to your forehead, around your face, into your skin,

2547
08:40:19.520 --> 08:40:32.119
into your jaw, into the fronts and sides of your neck,

2548
08:40:33.639 --> 08:40:44.400
all way down your chest and stomach. Your relaxed hands

2549
08:40:44.560 --> 08:40:45.880
and shoulders.

2550
08:40:47.360 --> 08:40:50.400
Meet up through your arms.

2551
08:40:50.799 --> 08:40:52.000
Relaxing.

2552
08:40:53.400 --> 08:41:00.159
The forearms, your upper arms, elbows, your wrists, m.

2553
08:41:02.560 --> 08:41:11.759
Let you go and lower back.

2554
08:41:14.799 --> 08:41:21.520
Your hips, buttocks, gry or just start to relax and

2555
08:41:21.720 --> 08:41:29.720
continue in comfort spreading through your legs.

2556
08:41:34.520 --> 08:41:36.439
All the way down to.

2557
08:41:36.479 --> 08:41:45.880
Your ankles, the tops of your feet, the sight of

2558
08:41:45.959 --> 08:41:55.240
your feet, and the bottoms of your feet, releasing.

2559
08:41:58.159 --> 08:41:59.560
Into your toes.

2560
08:42:03.040 --> 08:42:03.799
Each time.

2561
08:42:04.200 --> 08:42:29.319
Relaxing come please, And if your body relaxes more, your mind.

2562
08:42:30.720 --> 08:42:55.119
Becomes slower but peaceful, to the point where if you

2563
08:42:56.319 --> 08:43:04.720
choose to fall asleep, you can.

2564
08:43:05.479 --> 08:43:07.040
Easily do that.

2565
08:43:12.639 --> 08:43:22.680
Easy drift the way because there's nothing going on in

2566
08:43:22.799 --> 08:43:23.560
your mind.

2567
08:43:26.959 --> 08:44:07.599
To pray. Space on your body continues to rise, and

2568
08:44:07.799 --> 08:44:08.119
with that.

2569
08:44:08.400 --> 08:44:15.840
Connection between your body relaxing, the word do you say

2570
08:44:16.119 --> 08:44:29.959
to yourself relax means that you don't need to focus

2571
08:44:30.080 --> 08:44:31.759
on just one part.

2572
08:44:33.560 --> 08:44:45.680
You can just focus on your entire body saying the

2573
08:44:45.880 --> 08:45:12.439
powerful word relax, and there's those familiar sensations of comfort.

2574
08:45:13.599 --> 08:45:25.080
Spreading throughout your body, loosening and calming.

2575
08:45:27.040 --> 08:45:43.439
And heathing every harm to your body heasing relaxed.

2576
08:45:58.080 --> 08:46:01.840
So all we need from now on is just.

2577
08:46:03.639 --> 08:46:38.880
Tell yourself relax, being completely help so relaxed.

2578
08:46:42.599 --> 08:47:44.919
Starting now with number twenty nineteen, eighteen, seventy sixty fifty

2579
08:48:07.520 --> 08:49:13.680
fourty thirty, well.

2580
08:50:20.720 --> 08:51:25.560
Us the.

2581
08:53:38.840 --> 08:56:31.919
Eighties, Usui.

2582
08:57:19.240 --> 09:00:32.680
Sui one.

2583
09:00:38.959 --> 09:00:55.840
So counted down from ten to one, ten nine eight.

2584
09:00:58.439 --> 09:01:01.479
Seven, six.

2585
09:01:03.439 --> 09:01:06.520
Five four.

2586
09:01:09.240 --> 09:01:12.799
Three two.

2587
09:01:15.279 --> 09:01:15.520
One.

2588
09:01:22.560 --> 09:01:25.439
And maybe that was a bit too quick in order

2589
09:01:25.520 --> 09:01:29.439
to relax. Maybe it's a bit too fast for you

2590
09:01:29.759 --> 09:01:39.479
to notice the calming of your body, maybe even a

2591
09:01:39.520 --> 09:01:43.360
little bit of pressure there, like you're counting down from

2592
09:01:43.439 --> 09:01:44.080
ten to one.

2593
09:01:44.200 --> 09:01:45.599
What do you expect me to do?

2594
09:01:45.919 --> 09:01:50.840
Man, expect me to stick go with floppy just because.

2595
09:01:50.560 --> 09:01:51.840
You're counting down.

2596
09:01:55.959 --> 09:01:56.159
Two.

2597
09:01:57.200 --> 09:02:00.599
If you try it again this time, I'll go a

2598
09:02:00.639 --> 09:02:08.000
bit slower this time, and you focus on the whole

2599
09:02:08.119 --> 09:02:14.360
of your body before we focus on your legs. Just

2600
09:02:14.599 --> 09:02:24.599
notice how your body does start to feel more relaxed

2601
09:02:29.360 --> 09:02:43.200
with every number that I count down ten nine.

2602
09:02:48.759 --> 09:03:13.119
Eight seven six five.

2603
09:03:23.319 --> 09:03:31.520
Four three.

2604
09:03:44.799 --> 09:04:06.159
Two one.

2605
09:04:17.520 --> 09:04:23.240
And just notice how how you feel, generally, how your

2606
09:04:23.240 --> 09:04:38.119
body feels. It's not necessarily even about counting down from

2607
09:04:38.200 --> 09:04:45.880
ten to one. It's that space that you have, that

2608
09:04:46.959 --> 09:04:49.959
body space between.

2609
09:04:52.040 --> 09:04:55.560
Us being.

2610
09:04:58.880 --> 09:05:04.319
Active physically or mentally, just.

2611
09:05:09.000 --> 09:05:14.200
Sitting or lying down, just being there, not doing anything,

2612
09:05:14.400 --> 09:05:21.000
not saying anything, nor deeding to think about anything. So

2613
09:05:21.720 --> 09:05:24.720
it opens up a space, you know, a bit of

2614
09:05:24.799 --> 09:05:35.759
a space, the gap. And the more I camped down

2615
09:05:35.799 --> 09:05:40.119
from the tent to one, the bigger that gap becomes.

2616
09:05:43.159 --> 09:05:49.560
So there's that gap of calmness, of comfort and relaxation.

2617
09:05:55.479 --> 09:06:07.840
It's a nice feeling, and it moves those stresses or

2618
09:06:08.360 --> 09:06:12.599
discomforts physically or emotionally, moves them.

2619
09:06:14.080 --> 09:06:22.239
Away. Allows you.

2620
09:06:24.919 --> 09:06:25.440
To just.

2621
09:06:28.440 --> 09:06:35.160
Slow down, someone to count again from ten down to one,

2622
09:06:35.599 --> 09:06:45.800
and notice that gap widening, the gap. And as it widens,

2623
09:06:45.879 --> 09:06:52.239
it's almost like the stress and attention falls into the gap.

2624
09:07:05.720 --> 09:07:10.239
It gives you that distance, that space.

2625
09:07:12.239 --> 09:08:32.040
Now ten nine six eight, seven, six, five four three.

2626
09:09:06.760 --> 09:09:07.000
One.

2627
09:09:18.559 --> 09:09:22.959
And how does your body feel.

2628
09:09:24.879 --> 09:09:25.040
Now?

2629
09:09:37.800 --> 09:09:50.879
Can you notice that? Do you feeling calmer? Are you feeling.

2630
09:09:52.800 --> 09:09:54.040
More relaxed?

2631
09:10:16.519 --> 09:10:20.879
As we now focus on your legs, just your legs.

2632
09:10:36.919 --> 09:10:57.040
We're just gonna start with focusing on your thighs. Of course,

2633
09:10:57.160 --> 09:11:02.040
it's not the most exciting thing to be doing because

2634
09:11:05.440 --> 09:11:08.120
I'm sure like most of your body is not a

2635
09:11:08.239 --> 09:11:20.639
lot going on right now. Just focusing on the whole

2636
09:11:20.800 --> 09:11:27.160
of your thighs, the tops of your thighs, the sides

2637
09:11:27.319 --> 09:11:33.760
of your thighs, the bottoms of your thighs, your outer

2638
09:11:33.959 --> 09:11:39.000
thighs and your inner thighs, basically the whole of your

2639
09:11:39.080 --> 09:11:48.000
thigh that leads into your hip and it goes down

2640
09:11:48.160 --> 09:11:48.760
to your.

2641
09:11:50.680 --> 09:11:51.400
Knee joints.

2642
09:11:56.519 --> 09:12:03.760
Now, this is a big area, it's a very heavy area.

2643
09:12:04.239 --> 09:12:10.239
It's very strong, probably the strongest muscles in your body

2644
09:12:10.959 --> 09:12:11.839
or in your thighs.

2645
09:12:22.000 --> 09:12:22.919
But I don't think we.

2646
09:12:24.639 --> 09:12:37.239
Perhaps will give enough attention to our thighs. Perhaps we

2647
09:12:37.360 --> 09:12:44.080
don't acknowledge how important our thighs.

2648
09:12:43.919 --> 09:13:03.440
Are to our lives, how much hm they actually do

2649
09:13:03.639 --> 09:13:04.080
for us.

2650
09:13:07.879 --> 09:13:17.919
All through our lives. And it may seem to sound

2651
09:13:18.000 --> 09:13:18.800
really weird.

2652
09:13:18.680 --> 09:13:18.760
But.

2653
09:13:21.639 --> 09:13:27.760
I think that all of our body parts, especially our thighs,

2654
09:13:28.760 --> 09:13:36.080
need some TLC, a bit of love shown, a bit

2655
09:13:36.120 --> 09:13:55.400
of acknowledgement, thank you, gratitude for our thighs do for us.

2656
09:14:01.959 --> 09:14:04.760
And I know this may sound a bit strange.

2657
09:14:07.360 --> 09:14:09.839
Maybe you think, why am I sure?

2658
09:14:09.919 --> 09:14:12.440
How I should be able in the garden hugging a

2659
09:14:12.559 --> 09:14:20.919
tree or something. Wow, it's hard to set a microphone

2660
09:14:21.040 --> 09:14:24.040
up on a tree. That's why I'm doing this indoors.

2661
09:14:24.120 --> 09:14:27.599
Otherwise I would be outside hugging a tree. Now I

2662
09:14:27.680 --> 09:14:36.440
can't see the television from the tree. If you move

2663
09:14:36.519 --> 09:14:45.839
down to your knees gain such an important part, and

2664
09:14:46.440 --> 09:14:50.879
I think we don't necessarily I'll speak for myself here,

2665
09:14:50.919 --> 09:14:55.839
I don't necessarily appreciate.

2666
09:14:56.959 --> 09:15:02.040
All that my needes do for me till I have

2667
09:15:02.160 --> 09:15:03.160
a problem with my me.

2668
09:15:04.279 --> 09:15:08.360
It's occasionally, if I ever, maybe i'll bash it or

2669
09:15:09.360 --> 09:15:14.919
it's aching for some reason. It's then that I realize

2670
09:15:16.080 --> 09:15:20.080
how much it does. You know, the benefit of being

2671
09:15:20.120 --> 09:15:28.040
able to use my legs without any kind of physical

2672
09:15:28.160 --> 09:15:36.360
discomfort is a beautiful thing that's possibly not appreciated until

2673
09:15:37.400 --> 09:15:47.120
it's temporarily removed. You know that's comfort. But as you

2674
09:15:47.239 --> 09:15:52.440
focus on your knees, regardless of how your needs feel,

2675
09:15:55.559 --> 09:15:59.720
you can have that sense of gratitude.

2676
09:16:00.519 --> 09:16:03.080
And love to your knees for all that they do

2677
09:16:03.319 --> 09:16:03.519
for you.

2678
09:16:14.000 --> 09:16:17.080
When you can still have that attention on your thighs,

2679
09:16:17.879 --> 09:16:24.599
maybe notice how your thighs feel. Maybe notice that they

2680
09:16:25.519 --> 09:16:31.440
are relaxing more.

2681
09:16:32.959 --> 09:16:33.319
Deeply.

2682
09:16:40.080 --> 09:16:44.559
As you focus now on the bottoms of your legs,

2683
09:16:45.040 --> 09:16:50.400
your shins and your calf muscles and the bones between

2684
09:16:50.599 --> 09:16:56.800
your knees and your feet incorporates and the course your

2685
09:16:56.879 --> 09:17:09.959
ankles so important. Anyone that's had even like the slightest

2686
09:17:10.440 --> 09:17:16.440
sprain of an ankle knows how how much we take

2687
09:17:17.760 --> 09:17:26.599
our ankles for granted, and it's kind of strange in

2688
09:17:26.680 --> 09:17:27.720
a way when you think that.

2689
09:17:30.279 --> 09:17:32.800
You know, logically, our wrists.

2690
09:17:32.519 --> 09:17:35.360
Are a lot thinner than the rest of our arms,

2691
09:17:36.519 --> 09:17:40.000
which is okay, it doesn't I can't see any problem

2692
09:17:40.040 --> 09:17:42.080
with that because we're just.

2693
09:17:42.160 --> 09:17:46.120
Picking stuff up. Our ankles.

2694
09:17:47.360 --> 09:17:57.319
So much thinner than the rest of our legs, and

2695
09:17:57.440 --> 09:18:01.959
from a physics perspective or logical even it doesn't really

2696
09:18:02.040 --> 09:18:09.279
make sense that all this weight would ultimately be resting

2697
09:18:10.319 --> 09:18:20.319
on your ankles then leading to your feet, that thin area,

2698
09:18:21.800 --> 09:18:31.400
thin bone. Yeah, it does so much great work. Supports us,

2699
09:18:31.480 --> 09:18:41.440
supports our body for a lifetime, helps us to balance,

2700
09:18:43.839 --> 09:18:56.760
helps you to get around and be mobile. And there's

2701
09:18:56.800 --> 09:19:04.680
the calf muscles. Of course, when I was younger, I

2702
09:19:04.760 --> 09:19:08.040
couldn't see the point in calf muscles didn't seem to

2703
09:19:08.120 --> 09:19:14.040
do anything. Okay, if I walked around on tiptoes, then

2704
09:19:14.239 --> 09:19:17.959
my calf muscles get some work. But of course that's

2705
09:19:18.040 --> 09:19:22.040
not true. The calf muscles are being used whenever we

2706
09:19:22.519 --> 09:19:30.160
use our legs, and your shins.

2707
09:19:33.000 --> 09:19:42.199
There to protect your lower legs, shaped in a way.

2708
09:19:43.839 --> 09:19:55.959
Almost as a protector for the bone, leading of course

2709
09:19:56.040 --> 09:19:57.400
to your ankles.

2710
09:20:00.319 --> 09:20:00.959
And your feet.

2711
09:20:05.800 --> 09:20:07.720
We're not going to focus on your feet. We're just

2712
09:20:07.800 --> 09:20:14.239
going to focus on the legs. I realize, and now

2713
09:20:14.279 --> 09:20:18.879
that I've mentioned your feet, it probably focuses on them anyway,

2714
09:20:19.400 --> 09:20:21.959
So maybe I should focus on your feet a little bit.

2715
09:20:26.000 --> 09:20:30.440
You can have them in your awareness the same as

2716
09:20:30.519 --> 09:20:34.879
you have your thighs in your awareness. Even though we

2717
09:20:35.000 --> 09:20:40.919
haven't been focusing on your thighs a few minutes, we've

2718
09:20:40.959 --> 09:20:51.879
been focusing on your ankles, there's still that sensation of

2719
09:20:55.080 --> 09:21:05.919
comfort in your thighs and this that movement.

2720
09:21:07.120 --> 09:21:08.160
Of energy.

2721
09:21:09.919 --> 09:21:16.959
Because the thighs hold lots of different sensations. Of course,

2722
09:21:17.040 --> 09:21:21.760
there's the muscles, the big strong muscles that we have

2723
09:21:22.000 --> 09:21:22.680
in our thighs.

2724
09:21:31.440 --> 09:21:32.599
But the skin.

2725
09:21:34.160 --> 09:21:38.599
On the outside of the thighs, as in the outside

2726
09:21:38.639 --> 09:21:48.040
of all of our body, can be very sensitive, sensitive

2727
09:21:48.199 --> 09:22:01.160
to the touch, sensitive to temperature. I mean inside your thighs,

2728
09:22:03.680 --> 09:22:08.440
the bones, there's the muscle, there's the blood, vessels, the

2729
09:22:08.680 --> 09:22:18.680
arch trees, all this stuff that's inside your thighs. I

2730
09:22:18.760 --> 09:22:22.239
guess sometimes it'd be nice if you could actually put

2731
09:22:22.279 --> 09:22:29.839
your fingers inside your thighs and message, so you can

2732
09:22:29.919 --> 09:22:31.360
message on the outside.

2733
09:22:31.639 --> 09:22:34.720
Of course, and to be able to get deep into.

2734
09:22:34.599 --> 09:22:40.080
The muscles, to be able to just message inside your thighs,

2735
09:22:40.959 --> 09:22:44.000
message in the bones of your leg.

2736
09:22:45.959 --> 09:22:46.639
Message in.

2737
09:22:49.239 --> 09:22:55.800
All the veins, and just gently healing your thighs.

2738
09:23:00.080 --> 09:23:01.360
People move down.

2739
09:23:03.120 --> 09:23:08.160
Message and inside your knees. It's a message in those bones,

2740
09:23:09.199 --> 09:23:16.519
but with healing fingertips, spreading that healing energy deep into.

2741
09:23:16.319 --> 09:23:19.080
The choints of your knees.

2742
09:23:24.519 --> 09:23:28.239
Of course, there's the back of your your knee or

2743
09:23:28.319 --> 09:23:34.319
the inside crease where your knee is. It's a very

2744
09:23:34.519 --> 09:23:40.400
sensitive area. Very it's very nice when you stroke it.

2745
09:23:41.800 --> 09:23:45.160
That might be because it's an area that's not really

2746
09:23:45.360 --> 09:23:51.839
touched very often. It's almost like a hidden part, a

2747
09:23:52.160 --> 09:23:56.360
crease in your legs. It's almost.

2748
09:23:58.199 --> 09:23:59.120
It's like a part that.

2749
09:24:00.919 --> 09:24:12.160
Has a sensitivity, which is a little bit different. Of course,

2750
09:24:12.199 --> 09:24:22.680
it's protected by your legs. So you can imagine putting

2751
09:24:23.599 --> 09:24:33.919
your fingers into that crease in your legs, folding between

2752
09:24:34.000 --> 09:24:39.080
your legs. You can just message with your fingertips. Imagine

2753
09:24:39.080 --> 09:24:45.480
your fingertips going inside massage in the muscle or tissue.

2754
09:24:50.080 --> 09:24:54.319
You can of course feel the bones of your knees

2755
09:24:55.839 --> 09:25:06.279
heading through your fingertips, and then as you go down

2756
09:25:09.160 --> 09:25:11.959
to your calf muscles, and that's a part I'd like

2757
09:25:12.040 --> 09:25:16.720
to be able to really put my fingertips deep inside

2758
09:25:17.519 --> 09:25:26.440
my calf muscles, massage in every single tissue of that muscle,

2759
09:25:28.040 --> 09:25:37.959
healing every part, and then doing the same for my shins,

2760
09:25:41.160 --> 09:25:49.319
massage in gently stroking the bones, gently stroking them, healing

2761
09:25:49.559 --> 09:25:53.639
in a loving way, because they deserve to be treated

2762
09:25:56.720 --> 09:25:58.599
as the precious bones.

2763
09:25:58.239 --> 09:25:58.720
That they are.

2764
09:26:00.080 --> 09:26:03.360
Because our legs are so precious as in all the

2765
09:26:03.400 --> 09:26:07.400
other parts of our body, and.

2766
09:26:07.519 --> 09:26:21.319
More precious of anyture on the planet. When when you

2767
09:26:21.519 --> 09:26:22.080
start to.

2768
09:26:23.599 --> 09:26:24.480
Think about.

2769
09:26:27.639 --> 09:26:36.440
Your legs in this way, it can change your perspective.

2770
09:26:39.160 --> 09:26:40.400
It might sound a bit.

2771
09:26:43.360 --> 09:26:47.639
A bit silly to start with the idea of having

2772
09:26:48.559 --> 09:26:53.440
love for your legs, showing appreciation.

2773
09:26:54.760 --> 09:27:00.800
Your fives, want them to be able to your hands

2774
09:27:01.800 --> 09:27:02.239
in your.

2775
09:27:02.199 --> 09:27:10.760
Thighs, the message the muscles and the bones, and to

2776
09:27:10.839 --> 09:27:19.160
get your fingers deep in there, releasing all tension, just

2777
09:27:19.279 --> 09:27:20.080
to show.

2778
09:27:21.720 --> 09:27:29.040
How much you care about your legs, how much.

2779
09:27:29.000 --> 09:27:32.559
You care for what your legs do for you.

2780
09:27:34.199 --> 09:27:46.319
Regularly, your knees, your calves, your ankles, the strength of

2781
09:27:46.440 --> 09:27:54.480
your ankles, considering how thin they are compared to the

2782
09:27:54.599 --> 09:28:02.279
rest of your legs, especially your thighs. Yet this so strong,

2783
09:28:03.839 --> 09:28:10.919
so flexible, absolutely amazing things.

2784
09:28:12.199 --> 09:28:13.720
Your ankles are.

2785
09:28:17.440 --> 09:28:22.519
Truly a gift because of what they do for you,

2786
09:28:28.000 --> 09:28:34.919
supporting all that weight. Regardless of how what weight you are,

2787
09:28:36.120 --> 09:28:40.919
even if you're only ate stones, there's still a lot

2788
09:28:40.959 --> 09:28:43.279
of weight for these little ankles.

2789
09:28:46.879 --> 09:28:47.760
Now, I'm a lot.

2790
09:28:47.839 --> 09:28:57.760
Heavier than eat stone double back, yet my ankles support

2791
09:28:57.879 --> 09:29:05.239
my body all the time. What they do give off

2792
09:29:05.279 --> 09:29:06.559
a sigh of relief.

2793
09:29:06.279 --> 09:29:10.839
When I sit down, that's a fact.

2794
09:29:10.839 --> 09:29:19.879
My whole legs thing, my feet, feet also go my

2795
09:29:20.000 --> 09:29:20.680
toast crap.

2796
09:29:21.879 --> 09:29:22.639
I'm so happy.

2797
09:29:42.440 --> 09:29:51.919
Your legs really are amazing, And I know they're talking about.

2798
09:29:52.559 --> 09:29:58.040
Talking about your legs is probably possibly one of the

2799
09:29:58.160 --> 09:30:02.360
most thing, most balking things you've ever heard anyone say.

2800
09:30:03.279 --> 09:30:07.599
Possibly there bory or not.

2801
09:30:09.199 --> 09:30:24.639
Everything I said is true. Your legs are amazing. Who

2802
09:30:24.800 --> 09:30:35.599
les deserve not just respect, They deserve to relax.

2803
09:30:37.000 --> 09:30:45.760
Deeply. They deserve to.

2804
09:30:45.839 --> 09:30:48.239
Take some time out of the day.

2805
09:30:50.239 --> 09:31:11.360
To just let go completely. Your legs.

2806
09:31:16.440 --> 09:31:18.959
Really can relax.

2807
09:31:26.599 --> 09:31:30.720
And because the legs are so such a most you know,

2808
09:31:30.959 --> 09:31:36.879
very important part of your body. And you relax your legs,

2809
09:31:37.000 --> 09:31:44.199
the rest of your body also naturally follows in that

2810
09:31:47.959 --> 09:31:58.800
journey of comfort. I can feel it in my hips.

2811
09:32:00.199 --> 09:32:06.760
My hips feel really loose, and also.

2812
09:32:06.639 --> 09:32:11.319
My lwer back as well. My lwer back really.

2813
09:32:11.760 --> 09:32:16.360
Feels it feels stretched, even though I'm just sitting in

2814
09:32:16.480 --> 09:32:18.319
a chair and there's.

2815
09:32:18.239 --> 09:32:23.480
No stretching as far as I'm aware that I'm doing.

2816
09:32:24.519 --> 09:32:27.160
It's almost as if the muscles are just relaxed so

2817
09:32:27.400 --> 09:32:33.319
much that there is a natural stretch as the tension

2818
09:32:34.199 --> 09:32:37.959
has reduced a lot.

2819
09:32:54.319 --> 09:32:55.160
And I'm now going to.

2820
09:32:55.199 --> 09:33:02.639
Count down from ten down to one, and you can

2821
09:33:02.760 --> 09:33:09.239
continue to fill wonderfully relaxed.

2822
09:33:12.559 --> 09:33:31.800
Ten nine eight seven six five.

2823
09:33:36.160 --> 09:33:40.360
Four three.

2824
09:33:44.160 --> 09:34:05.080
Two one relax. So I'm just going to count down.

2825
09:34:06.440 --> 09:34:11.080
And fire down to one. And as a countdown, if

2826
09:34:11.120 --> 09:34:18.199
you just focus on the numbers, just the numbers counting down,

2827
09:34:19.279 --> 09:34:23.199
and notice how you feel.

2828
09:34:25.559 --> 09:34:26.720
In this moment.

2829
09:34:28.160 --> 09:34:32.519
As you hear the numbers counting down, knowing that those

2830
09:34:32.720 --> 09:34:45.760
numbers counting down represent you feeling calmer, not just in

2831
09:34:45.839 --> 09:34:50.480
your body, but also relaxing your mind.

2832
09:34:53.279 --> 09:34:54.839
I'll just notice how you feel.

2833
09:34:55.720 --> 09:35:01.160
There's nothing to do, it's nothing to say say, it's

2834
09:35:01.199 --> 09:35:02.519
nothing to think about.

2835
09:35:05.599 --> 09:35:28.040
Starting with number five four three.

2836
09:35:38.360 --> 09:35:55.760
Two one, as you notice.

2837
09:35:59.440 --> 09:36:00.440
The great your.

2838
09:36:02.959 --> 09:36:11.919
Letting go the tension in your body. You may also

2839
09:36:12.480 --> 09:36:17.959
begin to notice and be aware of how your mind

2840
09:36:19.080 --> 09:36:26.959
is starting to slow down. This is just a natural

2841
09:36:27.800 --> 09:36:35.760
thing that happens. It's not really a special procedure. It's

2842
09:36:35.839 --> 09:36:41.160
just natural because as your body relaxes, your mind also

2843
09:36:41.919 --> 09:36:46.800
starts to relax. And the more your mind relaxes, the

2844
09:36:46.919 --> 09:36:52.360
more your body relaxes. It's just a continuous circle of relaxation.

2845
09:36:58.400 --> 09:37:06.919
And is that harmness that comes from relative quietness. You know,

2846
09:37:07.080 --> 09:37:12.639
even even if this background sounds either your side online,

2847
09:37:14.360 --> 09:37:20.279
it's still going to be quite calm. You know, you

2848
09:37:20.360 --> 09:37:25.559
haven't got the television on, there's no music in the background,

2849
09:37:25.680 --> 09:37:28.319
unless you're listening to to recorded with music. Of course,

2850
09:37:33.199 --> 09:37:35.360
you're very likely not going to be sitting in a

2851
09:37:35.480 --> 09:37:38.599
room with other people. Of course it might be, but

2852
09:37:39.879 --> 09:37:43.160
generally it's more ideal if you can do this on

2853
09:37:43.279 --> 09:37:54.599
your own, so no distractions, and when you stop thinking

2854
09:37:54.639 --> 09:38:11.839
about stuff, relaxation automatically rises. A sense of comfort starts

2855
09:38:11.879 --> 09:38:20.639
to grow, and without trying to build it up into

2856
09:38:20.760 --> 09:38:32.879
something fantastical or something magical, this is just a natural process,

2857
09:38:35.199 --> 09:38:46.080
something that's easy to accomplish. In fact, it's almost the

2858
09:38:46.400 --> 09:38:53.120
sense of relaxing completely happens really when you put no

2859
09:38:53.279 --> 09:38:57.839
effort into it. It's not something that you can really force.

2860
09:39:00.599 --> 09:39:09.879
Is something that happens naturally. And part of the process

2861
09:39:10.279 --> 09:39:14.919
of this recording and others.

2862
09:39:16.279 --> 09:39:17.839
Is simply.

2863
09:39:19.160 --> 09:39:21.519
Two allow you.

2864
09:39:23.839 --> 09:39:34.760
To take advantage of this space this time, just.

2865
09:39:38.919 --> 09:39:46.440
Let go, to just be here, to be in tune

2866
09:39:50.160 --> 09:40:02.239
with how you feel, yet with the intention of wanting

2867
09:40:02.519 --> 09:40:14.599
to relax deeply and maybe even to fall asleep, depending

2868
09:40:14.879 --> 09:40:21.080
on what it is that you wish for yourself in

2869
09:40:21.239 --> 09:40:37.360
this moment. As we know, relaxing is the majority of

2870
09:40:37.480 --> 09:40:42.080
the process of falling asleep. The actual falling asleep part

2871
09:40:42.319 --> 09:40:50.519
is a tiny bit at the end. The deeper relaxed

2872
09:40:50.879 --> 09:40:56.800
you become, the easier.

2873
09:40:59.319 --> 09:41:00.160
You find.

2874
09:41:01.480 --> 09:41:17.519
Yourself drifting. You can also, if you choose stay focused

2875
09:41:18.680 --> 09:41:42.639
on my voice and really enjoy the process gradually relaxing

2876
09:41:46.919 --> 09:42:14.199
each muscle in your body effortlessly and just observing the sensation.

2877
09:42:19.480 --> 09:42:34.239
I'm letting go completely this time.

2878
09:42:34.400 --> 09:42:42.959
I'm going to count from six down to one, and you.

2879
09:42:43.040 --> 09:42:53.720
Can notice your mind calming down more with each number.

2880
09:42:55.040 --> 09:42:56.720
That you hear me say.

2881
09:43:01.440 --> 09:44:05.120
Naturally, four, calm, slow, beeaceful, six, five, four,