Aug. 21, 2025

(music) (10 hours) I bored myself to sleep | LMBYTS #1417 | Jason Newland | 21st August 2025

(music) (10 hours) I bored myself to sleep | LMBYTS #1417 | Jason Newland | 21st August 2025
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Hello, Hello, and welcome to Jason new Land dot com. Mama, Mama, mama, muma. Hello, Hello,

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welcome to Jasonnewland dot com. My name is Jason new

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and yeah, I'm here with Vinny, who just woke me

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up a P. Kennedy early in the morning.

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Uh.

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I thought he wanted something to eat, so I got

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him some new breakfast. He didn't really eat much food yesterday.

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He had dried food, but he didn't eat much wet food.

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I just put it on the floor or on a bowl,

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you know, and just chuck it on the floor. I'm

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not a cave man. And he's it's does He's not interested.

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So he's just.

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Lying here next to me, very quiet, looks like he's thinking,

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like he's contemplating, almost like he's got some kind of

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philosophical dilemma he's battling with. And you might think, oh,

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how did I come to that conclusion by looking at

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the back of his head.

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I don't know.

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Maybe it's it's just a feeling, just just yeah, maybe

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an invisible emotional, spiritual even connection that we have. And

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you may be wondering where I'm going with this, and

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so am I. I'm really I've got no idea what

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I'm talking about right now. But then, how how often

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do I know what I'm talking about? How often? I

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mean quite a lot. It's just me just waffling on

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about nothing. And it seems to be another case of

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that particular activity occurring again, yes, sir.

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So.

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Hoh tired, mm hmmm, so so so so so yesterday, Oh,

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I had to do my pit forms, my personal independence

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payment forms, and look, loot. I put them off. I

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put them off for about a week and not a week,

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about a week, yeah, about a week, and then yesterday

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I had nine days to get it back to them. Y.

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It's so I decided that's it. I'm gonna get on

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with it. I'm gonna do it. I want to get

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down to it. I'm gonna, you know, cut my toenails.

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I'm gonna I have three baths. I was gonna try

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and invent a new a new way of cooking fish fingers,

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a way that's never been done before, maybe discovers the

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a new alternative for the wheel. Pretty much anything but

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to fill the pit forming. I was looking for a

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distractions excuses not to do that form, fill it in

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because it's not.

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It.

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I just didn't find it easy. I didn't, really I didn't. Yeah,

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it wasn't particularly the enjoyable, and I got it. I

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did it. I did do it, and I made a

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bit of a hash up of it. They may well

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send it back. I mean, honestly, I think I'm probably

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going to be the only person who gets their pitforms

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sent back to them graded like A to D. Honestly,

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I've been probably be like D minus, like needed more work,

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more preparation. You know. Way, why do you keep talking

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about donuts. There's gonna be lots of weird for sort

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of probably comments on there about it. I mean, we

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didn't need to know about yours toenails, so I need

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to cut my toenails. I think that's what it's now

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in my mind. I mean, don't get me wrong. My

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toenails aren't like out of control. They're not living their

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own life. You know, I'm not getting woken up at

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two in the morning one of my toenails that are

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coming back from a nightclub.

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I'm not.

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My toenails are fine and is still intact, but they're

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just getting a little bit long. When I say long,

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you know, nothing weird. They're not, you know, I haven't

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got like the local paper newspaper, like begging me for pictures,

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because there's nothing like that. They're not unusually long h

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just long, long good. That's all. That's all it is.

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Do you think I sound like James Bond? Roger Roger Bond?

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That's the word is? My name is Jason nom name's

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My name is Newland, Jason new Land, None of them?

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Who is he have a Bond? George Lasonby? How weird

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is that one James Bond movie? Just one? His name

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stayed famous being the second James Bond. Wait a minute,

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I thought it was Roger Miller. Who is the second

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James Bond? Roger Miller, No, George Lasenby. Apparently. I think

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he didn't want to do it again. He didn't enjoy

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the experience, I think.

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Or.

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Some other reason. There's going to be a reason, isn't

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there why he didn't do a second one? And I

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don't know about you. I mean I don't know where

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where you live in the world, And I don't know

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what you're doing right now. I mean you might be

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might we doing yoga? I don't know, die getting funny

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looks from the other people on the bus. I don't know.

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But in my country, you know, the country that I'm

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in charge of. They still the TV channels still, you know,

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the main terrestrial channels still show Chains Bond movies. And

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bearing in mind all the different Chains Bonds that they've

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been and there's been a few. Now, can I remember

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the last time that George Lazonba's movie was on television,

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his version of Jam's Bond. No, I'll wait a minute.

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I know it's yesterday, That's what I'm thinking about it,

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and it wasn't. I can't remember. They never put it on.

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Well I'm not saying they never put it on, but

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they rarely put even the It's like the early Change

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Bondom movies that seemed to be on that, you know,

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sort of Christmas and not Christmas, but you know, during

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the daytime kind of holiday season, it seems to be

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the Roger Moore or Sean Connery. Roger Moore hasn't made

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a Change Bondom movie for six hundred years. I always

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liked Roger Moore. There was something about him I liked,

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you know, there was the old what was that he

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was in Tony Curtis. Him and Tony Curtis are on

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a TV show in the sixties, A good TV show.

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The chemistry was really good, it was funny, it was bright, colorful.

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Oh what was it called. I forget, but it was.

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I quite liked it. Not in the sixties because I

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wasn't alive in the sixties, but before, you know, when

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I was alive. Most of the TV programs I've enjoyed

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have been when I've been alive. Okay, that sounded weird. Oh,

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I forget the name of the TV show, but it's

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a good TV show. Roger Moore before being James Bond,

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before changing his name to James Bond, he was Simon

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Templar The Saint Do Do Do Do Do? Which I

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don't think is the do do Do Do Do Do?

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Something like that the Saint. It's very little difference between

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the Saint and James Bond, except that James Bond is

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a little bit more determined, a little bit more happy.

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Maybe it's almost like the same character. He even looks

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the same. I don't know why why it was called

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the Saint, because they had a different version in the

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early eighties, I think, and it was a Saint, but

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it was a new actor called Ian Ogilvy. It was great,

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really really good I've never seen the original, so I

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had nothing to compare it with. But I still think

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ian Orgraphy was great. But the advert show before the

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TV show came on, do do you do something like that?

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And he had a halo above his head. He'd look

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up and I thought, I gotta get me one of them.

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That is so cool. It's like almost like he winked

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to himself and this halo just appeared above his head,

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this light. I thought, wow. And I remember saying to

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my stepmom, because this is before the TV show came on,

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I said, is can he turn himself invisible? She said,

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you have to wait and see. Now. Clearly she knew

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that he wasn't going to go invisible because she had

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been around in the sixties and she'd seen the original

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one with Roger Moor. I said, has he got superpowers?

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Can you fly? And she said You're going to have

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to wait and see. I said, has he got super speed?

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She said what I said, Well super speed? For example,

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if someone chucked an egg, a rotten egg, at him,

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would you be able to just like stop the egg,

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just take it out of the air because everything's moving

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so slowly, and replace it with a nice fresh egg

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and then go and stand back where he was so

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that he gets covered in the nice ec rather than

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the off ec. And she said no, but why would

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you want to do that? I said, you mean, why

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would you can't be going to be hit by a

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smelly off agche would you? She said yeah, but if

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he could move extra fast. Firstly, I've got two questions.

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I said, okay, so you got one question left. She

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said no, I've got two questions. I said, so you're

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not including how wayman? How's a statement, wasn't it? She

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said yeah. I said, okay, you haven't got anette two them,

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only nine. She said, all right, but you should know

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a difference beween a statement and a question. And I

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said I'm still learning, I said, and you wouldn't believe

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what else? Step mummy? She said, well, I said, they're

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only trying to teach me French French. I've only just

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learned to what a false stop is in English and

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they're trying to teach me another language. She said, I know.

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I tried to have a word with them. I said,

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you did. I said, yeah, I tried to let him

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know that. And you weren't really perhaps up for learning

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a new language, especially French. Just didn't didn't think that

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you'd be he wanted to do it, and that you

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wouldn't be able to do it. I said, okay, so

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how did it get on? She said that I know

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what do you mean? So I couldn't understand them? But

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it was French? Okay, I said, step mom? He said yes, stepson,

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she said, she said, he said, I don't know someone's talking.

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I said, when you asked her the question to the

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French teacher, you know, when you said, oh, you know,

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when you made this statement, sorry that perhaps I wasn't

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ready to learn a new language. She said, yeah, I said,

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with you in the office. She said no. I said,

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we you in the canteen? She said no. I said,

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were you on the roof? She giggled, and he said no,

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I wasn't on a roof. I said, in that case,

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were you per chance sitting in the classroom with all

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the other pupils. She said yeah, How did you know that?

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I said, okay, And you know, just be a reminder

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when you're in that classroom with the other pupils learning French.

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Am I correct in saying that you could only speak

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in French? There's no English speaking at all, and she

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said we we we we. I said, oh, I will

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go if you need to, and we both laughed because

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I should explain this. We like going. We we means

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yes yes in France because in France, you know, if

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you're listening to France, you're already going to be probably

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be aware of this. I mean it might be it

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might be new information, but in France this might blow

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your mind. But you know, anyway, I feel like I'm

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kind of letting I give too much away in these podcasts.

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Too much can knowledge Anyway, In France, they have a

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different language, they speak different It's almost like they've got

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a different word for everything. And we we means yes yes,

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but only here we we need means got to do?

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We we like and number one like we were not

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not literally I don't and I don't shout out we

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when I unate, I don't, I don't I sometimes do

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sometimes do you ever stand on a little stare when

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you go to a toilet? And do we we just

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to pretend to be taller, like, oh, this is what

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it feels like. I can't be the only one that

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does that. Anyway, I said, so you was in the classroom,

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she said, yeah, I said, you can only speak French.

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She said, yeah, so that's probably the problem. There's a miscommunication.

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He was probably if I'm just guessing speaking French and

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you don't know any French. And she said yeah. But

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there's something about him. He's very captivating. I said, do

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you mean the big box of chocolates he has on

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his desk that everyone can just help themselves. She said yeah, Oh,

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I was lovely. I said, fair enough, but not lovely

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enough to try and learn a new language. And she said, well,

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maybe not. I said see, And then she said something

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very weird to me. She said, do you see j J.

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I said, yes, step Mummy wondering. You know, she never

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called me that before, I said. She said, I got

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a question for you. I said, all right, come on.

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She said, do you remember why we're talking about French

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lessons and boxes of chocolate on the teacher's desk.

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And I said, I'll be honest with you, I'm not sure.

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We kind of yeah, I don't really know. It's I

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don't know. She said, yeah, you sound confused. I said, well,

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I'm not confused. I'm just I'm interested, very mildly interested

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in what comes next, because I don't really know how

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I got here to this part of the recording, and

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on his face, it's not the first time I've ended

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up in the middle of nowhere conversationally. But I'm trying

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to find a way out so i can get back

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to the original content or subject matter that was being

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verbally discussed. And my stepmot shouted out the Saint said,

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she said it was the Saint, the TV show The

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00:26:47.359 --> 00:26:56.079
Saint for Okay, what's that I'll do in France, though,

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00:27:01.519 --> 00:27:05.119
she said, I don't know, and I can't do all

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00:27:05.200 --> 00:27:08.920
the work for you. I thought it'd be enough for

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me just to let you know the subject you were

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talking about. Yeah, you didn't really let me know you

246
00:27:18.200 --> 00:27:22.039
he just said the Saints, And as she started to

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sing her when the Saints come marching in, I mean,

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I don't know why you would sing that. Yeah, that's

249
00:27:37.680 --> 00:27:41.759
probably one of my favorite Elvis movies. Is it roused about?

250
00:27:42.480 --> 00:27:47.359
I am just roused about, drifting from town to town.

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No one can hold me down. I'm just a knock.

252
00:27:52.279 --> 00:28:01.799
Abel boy got to fucket all those lyrics correctly. But

253
00:28:01.920 --> 00:28:12.559
George Lazenby or Lazinbie Lazenbe, he only did one James

254
00:28:12.680 --> 00:28:25.359
Bond movie, and if I'm correct, he was a competing

255
00:28:25.480 --> 00:28:47.839
world champion in judo. Yeah, M I mean it might

256
00:28:47.880 --> 00:28:52.640
not be true, but it might also be true. That's

257
00:28:52.680 --> 00:28:57.960
the things about things that are true. Sometimes they are

258
00:28:58.160 --> 00:29:03.400
sometimes they're not. And technically, you know, something that isn't

259
00:29:03.440 --> 00:29:07.759
true wouldn't be in the category of something that is true.

260
00:29:08.039 --> 00:29:16.680
But it's the it's still within that ballpark. Because sometimes

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00:29:17.000 --> 00:29:24.559
you know, I might answer a question in a way

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00:29:24.599 --> 00:29:29.200
that sounds like I'm just blatantly lying, when actually I

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just forgot. So for example, I think a few days ago,

264
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Oh yeah, my neighbor asked me. It said something about

265
00:29:49.599 --> 00:29:54.799
I thought you're going to bring the step ladder downstairs

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00:29:57.519 --> 00:30:01.400
to lend it to us. This was at the weekend,

267
00:30:02.400 --> 00:30:07.720
So you said you were going to bring it down yesterday,

268
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and I said, and oh, I wasn't able to because

269
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I had to do the biggest, the world's largest jigsaw puzzle,

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00:30:23.880 --> 00:30:28.559
which was of a really large Teddy Bear and it

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00:30:28.599 --> 00:30:32.920
was sixty eight foot long. This it was the size

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00:30:33.000 --> 00:30:37.240
to scale and that's why I didn't get back in

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00:30:37.319 --> 00:30:41.119
time to give you your the step. You know, if you

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00:30:41.400 --> 00:30:45.799
stand on to do this really really cool jigsaw puzzle

275
00:30:46.240 --> 00:30:50.480
of a Teddy Bear sixty eight foot long or whatever

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00:30:50.519 --> 00:30:54.559
it was. And she said you'd lye in and I

277
00:30:54.599 --> 00:31:05.240
said yeah, And she didn't seem to be upset. She

278
00:31:05.599 --> 00:31:10.759
is more confused. I don't know what confused the most,

279
00:31:12.200 --> 00:31:23.759
the fact that I was lying the content of the lie.

280
00:31:24.960 --> 00:31:25.440
Or just.

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00:31:30.920 --> 00:31:34.799
That my toe nails really needed to be cut and

282
00:31:34.880 --> 00:31:43.400
for some reason I kept showing them to my neighbors. Now,

283
00:31:43.480 --> 00:31:52.039
I don't know about you. I'm so tired. I'm half

284
00:31:52.079 --> 00:32:07.920
asleep now doing this. Started to drift mm hmm, would

285
00:32:07.960 --> 00:32:17.839
quite easily just drift off to sleep, very quiet here

286
00:32:29.319 --> 00:32:50.160
here I could. Why did I start thinking about rice pudding?

287
00:32:50.400 --> 00:33:05.440
My stepmom, my first step mom, used to cook rice pudding. Yeah,

288
00:33:05.599 --> 00:33:10.640
it was nice. Taste is so different from the rice

289
00:33:10.720 --> 00:33:15.599
pudding you're getting it in a shop or in a

290
00:33:15.640 --> 00:33:24.279
little rice putt in. I almost actually fell asleep during

291
00:33:24.279 --> 00:33:32.839
that sentence. And I was talking about rice pudding, but

292
00:33:32.880 --> 00:33:44.240
I just drifted up, but off, drifted off momentarily as

293
00:33:44.319 --> 00:33:53.440
I was talking about rice pudding. But in my defense,

294
00:33:54.079 --> 00:34:09.599
it's not probably the mystic exciting subject I could have chosen.

295
00:34:13.519 --> 00:34:32.320
It's not the worst subject. There's more boring subjects than that. Yeah,

296
00:34:32.440 --> 00:34:41.719
there must be a history of concrete that would be boring.

297
00:34:44.159 --> 00:35:06.199
No offense to concrete, Yeah, I don't mind concrete. LA

298
00:36:09.320 --> 00:36:23.920
relax in a more deep and meaningful way, maybe in

299
00:36:23.960 --> 00:36:29.519
a way that can not just allow you to feel

300
00:36:30.880 --> 00:36:40.119
calmer now and throughout the time we spend together here,

301
00:36:42.119 --> 00:36:47.840
not just relaxed at the end of the recording when

302
00:36:47.840 --> 00:36:54.519
it's finished and you can enjoy that sense of comfort

303
00:36:54.679 --> 00:37:09.599
and peace, but also I think it would be nice

304
00:37:09.719 --> 00:37:29.519
to have those feelings of relaxation continue for longer after

305
00:37:29.599 --> 00:37:40.159
the recording has ended, so that you can still benefit

306
00:37:43.039 --> 00:37:50.320
from listening to my voice maybe in a few hours time,

307
00:37:52.239 --> 00:38:05.679
perhaps tomorrow, and then by listening regularly, especially if you

308
00:38:05.880 --> 00:38:11.119
find like some people do and myself as well, sometimes

309
00:38:11.159 --> 00:38:17.440
I find one particular recording that really resonates with me,

310
00:38:21.800 --> 00:38:24.159
and I just listen to it over and over again

311
00:38:26.440 --> 00:38:39.480
every morning, every evening. There was this recording from We're

312
00:38:39.480 --> 00:38:45.239
going back to about nineteen ninety nine. It wasn't hypnosis,

313
00:38:45.280 --> 00:38:50.599
but it was a guided visualizations. It kind of was hypnosis, really,

314
00:38:53.079 --> 00:38:58.280
and I managed to find it again and it still

315
00:38:58.360 --> 00:39:03.920
has the same effect on me. And part of it

316
00:39:04.119 --> 00:39:18.920
was the person's voice relaxed me. She just felt so peaceful,

317
00:39:20.960 --> 00:39:27.440
and I'd look forward to listening to her in the

318
00:39:27.519 --> 00:39:38.239
morning and in the evening. And I knew before even

319
00:39:38.960 --> 00:39:45.960
pressing the play button that as soon as I've done

320
00:39:46.000 --> 00:39:50.480
that pressed the play button. This was in the days

321
00:39:50.480 --> 00:40:04.639
of CD players pressed a play button. In fact, it

322
00:40:04.719 --> 00:40:09.159
might have even been a tape recorder. I'd lie down

323
00:40:09.199 --> 00:40:21.800
on the bed and then even without necessarily listening to

324
00:40:22.000 --> 00:40:35.159
her words because I had them memorized. Really, it was

325
00:40:35.199 --> 00:40:45.800
as if my body knew exactly what to do, and

326
00:40:45.960 --> 00:41:07.719
the muscles just almost went into automatic relaxation, and I

327
00:41:07.800 --> 00:41:21.440
remember my mind would slow down. Now. Now, I was

328
00:41:21.960 --> 00:41:29.199
listening to this recording in the early days of learning hypnosis,

329
00:41:31.760 --> 00:41:39.599
and long before I ever made any videos or audio

330
00:41:39.639 --> 00:41:44.440
recordings myself, because I didn't start doing that till two

331
00:41:44.440 --> 00:42:00.440
thousand and six, I knew, I knew how how helpful

332
00:42:02.320 --> 00:42:13.920
I found being able to just let go, to have

333
00:42:14.079 --> 00:42:26.960
that trust in the person that I'm listening to, knowing

334
00:42:27.039 --> 00:42:34.920
that it's going to be just as relaxing, if not

335
00:42:35.119 --> 00:42:44.440
more so. Each time you hear my voice, you may

336
00:42:44.480 --> 00:42:45.159
feel the same.

337
00:42:51.519 --> 00:42:52.840
Some people.

338
00:42:54.920 --> 00:43:07.280
Have been listening to me for over a decade. Maybe

339
00:43:07.360 --> 00:43:12.800
not solidly, obviously not twenty four hours a day, but

340
00:43:14.920 --> 00:43:27.519
maybe people come back. Some people maybe listen every day.

341
00:43:31.000 --> 00:43:36.960
That's something that I do which you may not realize

342
00:43:39.400 --> 00:43:57.960
by listening, is when I record these recordings. Now, for example,

343
00:44:02.519 --> 00:44:14.679
I also am affected by the words that I say.

344
00:44:15.559 --> 00:44:24.880
So if I set you focus on your feet, notice

345
00:44:25.000 --> 00:44:32.199
your feet relaxing, I will be focusing on my feet.

346
00:44:37.079 --> 00:44:54.519
I will be noticing my feet relaxing. If I said,

347
00:44:54.639 --> 00:45:02.320
focus on your hands, and maybe notice the difference between

348
00:45:02.360 --> 00:45:13.199
each hand, perhaps notice the air in the room, the

349
00:45:13.320 --> 00:45:17.960
temperature of the room. On the backs of your hands.

350
00:45:25.760 --> 00:45:29.639
You may start to notice what almost feels like a

351
00:45:29.800 --> 00:45:37.840
very light breeze, even though there may not be any

352
00:45:38.239 --> 00:45:43.159
type of breeze at all where you are right now.

353
00:45:51.360 --> 00:46:01.960
And as you become aware of your hands, I'm also

354
00:46:02.280 --> 00:46:30.480
aware of how relaxed my hands our feeling now. And

355
00:46:30.679 --> 00:46:37.599
when it comes to potentially drifting off to sleep, which

356
00:46:37.679 --> 00:46:51.840
may be the reason you're listening, I also feel drowsy

357
00:46:54.039 --> 00:47:07.519
when I make these recordings. I also notice my mind drifting.

358
00:47:15.400 --> 00:47:28.039
In fact, at times I've actually fallen asleep without even noticing,

359
00:47:32.880 --> 00:47:41.960
and then I carry on talking and it's only where

360
00:47:42.320 --> 00:47:51.400
I listen back to do the editing, I hear snoring,

361
00:47:53.320 --> 00:48:00.559
and I think I don't remember snoring. I remember talking.

362
00:48:03.440 --> 00:48:10.599
Is its snoring was a pig turned up? That's why

363
00:48:10.599 --> 00:48:18.159
I sound like when I snore. How I get read

364
00:48:18.480 --> 00:48:31.960
into a whole experience. I don't know how you feel.

365
00:48:38.159 --> 00:48:44.719
How relaxed do you feel in your feet? How relaxed

366
00:48:48.559 --> 00:49:09.599
you feel in your hands. I have noticed more and

367
00:49:09.840 --> 00:49:28.719
more that the more relaxed, deeper level of comfort you feel,

368
00:49:32.360 --> 00:49:48.559
the easier your breathing becomes. It's almost like that additional

369
00:49:51.679 --> 00:50:15.079
muscle relaxation. So this allows you debree easier without necessarily

370
00:50:17.920 --> 00:50:45.920
focusing on your breath, however, being able to notice the

371
00:50:45.960 --> 00:51:15.840
ease in which you breathe so naturally. You breathe so

372
00:51:16.199 --> 00:51:59.480
very easily and smoothly. Whenever I imagine my breathing improving,

373
00:52:05.199 --> 00:52:18.559
when I've got my eyes closed, I tend to visualize

374
00:52:20.639 --> 00:52:35.000
a beautiful field with trees and flowers producing all that

375
00:52:37.079 --> 00:53:08.519
life giving oxygen. And it feels not nice too, if

376
00:53:08.679 --> 00:53:39.360
nothing else, just taking some time away from everything, enjoying

377
00:53:45.639 --> 00:54:11.400
that feeling of peace, serenity, m with a joyful heart.

378
00:54:36.480 --> 00:55:02.000
Time seems to just drip by so very slowly, relaxed,

379
00:55:07.880 --> 00:55:47.000
so deeply, peaceful, completely unattached to any thoughts whatsoever in

380
00:55:47.159 --> 00:56:51.559
this moment, completely free, noticing that your mind has slowed down,

381
00:57:00.079 --> 00:57:46.559
loaded down, because nothing really requires your attention. You can

382
00:57:46.800 --> 00:58:03.960
enjoy the physical sensations of allowing this stressed drip out

383
00:58:04.000 --> 00:58:23.840
of your body, dripping out of every part of your

384
00:58:23.880 --> 00:58:49.440
body and being released from your brain in your mind

385
00:59:07.280 --> 00:59:22.840
slowly but surely. The muscles in your.

386
00:59:22.840 --> 01:00:09.320
Legs relax res res so very deeply, lights.

387
01:00:14.000 --> 01:00:39.440
So deeply, and the feelings, the pleasant feelings in your

388
01:00:39.679 --> 01:01:07.519
arms and shoulders, deepening each part of your body further

389
01:01:12.480 --> 01:01:45.800
and deeper and deeper. Noticing the feelings in the back

390
01:01:45.880 --> 01:02:47.599
of your neck, the feelings in your wrists, muscles in

391
01:02:47.880 --> 01:03:42.079
front of your body, Oh say, feeling peaceful, deeping. There's

392
01:03:42.119 --> 01:04:23.440
a sense of peace spreads through your very core. Even

393
01:04:23.639 --> 01:04:49.920
when you focus on your mind. Her mind becomes be

394
01:04:50.760 --> 01:06:12.760
and slower, heven, deeper, relaxing, so very slow, his stomach

395
01:06:26.880 --> 01:07:09.880
peace fin You's stomach held back. Notice, Notice how relaxed

396
01:07:14.280 --> 01:07:52.280
you now feel in the hole of your back, in

397
01:07:52.679 --> 01:08:01.760
spy from your brain all the way down the middle

398
01:08:01.800 --> 01:08:13.639
of your back, sending and receiving millions of messages every day.

399
01:08:24.680 --> 01:09:44.439
Deep comfort, increasing deeply relaxed, your knees, relax spreading those

400
01:09:44.560 --> 01:09:54.199
signals down your spine or cord into every part of

401
01:09:54.319 --> 01:10:40.880
your body, your shins, and your calf muscles. The outburs

402
01:10:56.840 --> 01:11:14.319
feelings of peace and tranquility, spreading through your body, tips

403
01:11:14.319 --> 01:11:30.239
of your toes, to your eyes, your fingers, all the

404
01:11:30.319 --> 01:12:16.000
way to you'll lower back, letting her, rediating her pace

405
01:12:31.720 --> 01:12:56.560
to drift in mind, there's wonder in a way, happy

406
01:12:57.359 --> 01:14:02.000
to let go, let go completely ler so tranquil, the

407
01:14:02.159 --> 01:14:39.920
whole body, enjoying a sensor listing goerven more.

408
01:15:48.079 --> 01:16:24.039
He enjoy.

409
01:16:29.279 --> 01:18:44.399
The space, this space of peace and safety, fay l letting.

410
01:19:02.680 --> 01:19:10.239
Maybe we can just focus on the different parts of

411
01:19:10.399 --> 01:20:18.319
your body, just to notice your forehead and your eyes mutual,

412
01:20:23.880 --> 01:21:04.520
so loose, noticing the sense of complete freedom, absolute freedom,

413
01:22:03.279 --> 01:23:00.760
dress day, peace, fall energy, peace, to breathe, silich ees.

414
01:23:01.119 --> 01:23:01.319
Yeah.

415
01:23:42.920 --> 01:24:15.479
Yes, you may have or may not have noticed your

416
01:24:15.720 --> 01:25:17.159
mind drifting peaceful move an even more deeply in the

417
01:25:17.319 --> 01:26:52.640
direction of total blissful pace, blissphul pace, the rest to

418
01:26:53.000 --> 01:28:04.319
to to pace, sir, come letting go, peace of.

419
01:28:04.640 --> 01:29:18.880
Mind, relaxed body, relaxed, so relaxed. Her body feels almost invisible,

420
01:29:34.079 --> 01:29:55.319
so very relaxed and paceful, so paceful.

421
01:30:11.199 --> 01:30:54.800
Right, let go on, so paceful, so fair, And you

422
01:30:54.880 --> 01:31:02.039
could start to notice that you are feeling more relaxed,

423
01:31:05.039 --> 01:31:14.760
even though I've not purposely focused your mind upon that

424
01:31:16.159 --> 01:31:22.199
sense of physical comfort that is growing within you throughout

425
01:31:22.319 --> 01:31:35.119
your body, and your mind starts to slow down, and

426
01:31:35.279 --> 01:31:42.720
that could be almost in recognition of I guess my

427
01:31:43.000 --> 01:31:57.760
speech not being particularly fast, and things just generally feel calmer.

428
01:32:01.279 --> 01:32:09.239
Just by listening to my voice, you give yourself an

429
01:32:09.319 --> 01:32:17.239
opportunity to take a break from the day, take a

430
01:32:17.359 --> 01:32:25.000
break from your life as it is, and to give

431
01:32:25.079 --> 01:32:33.479
yourself a rest, giving yourself permission to take some time off,

432
01:32:35.760 --> 01:32:41.119
and to allow your body to relax and allow your

433
01:32:41.279 --> 01:32:51.880
mind to slow down, which in turn releases the tension

434
01:32:53.319 --> 01:32:54.840
any stresses that you.

435
01:32:55.039 --> 01:32:55.880
Had in your body.

436
01:33:01.880 --> 01:33:05.760
It's almost as if the parts of your body just

437
01:33:06.039 --> 01:33:17.760
open up, allowing the negativity out and at the same

438
01:33:17.880 --> 01:33:29.159
time replacing that negativity with positive healing energy, which then

439
01:33:29.359 --> 01:33:38.479
fills your body up and your mind to also starts

440
01:33:38.680 --> 01:33:56.119
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

441
01:33:58.199 --> 01:34:12.199
positive healing, an energy that spreads through your body like

442
01:34:12.359 --> 01:34:22.600
a wave of comfort. And all this comes from just

443
01:34:26.199 --> 01:34:34.920
allowing yourself a few minutes, maybe half an hour, however

444
01:34:35.079 --> 01:34:44.720
long you want it to be, to just rest and

445
01:34:44.960 --> 01:34:54.920
allow your mind and your body to almost reset itself

446
01:34:57.840 --> 01:35:13.600
to the settings of comfort and relaxation, calmness, which allows

447
01:35:13.960 --> 01:35:26.680
more room for feelings of pleasure and happiness to move

448
01:35:27.239 --> 01:35:36.000
around your body and into your mind, almost as if

449
01:35:36.079 --> 01:35:45.800
your mind and your body are sinking together, almost mirroring

450
01:35:46.640 --> 01:35:59.520
each other with that growing positivity and calmness. And it

451
01:35:59.600 --> 01:36:07.439
feels nice, really does feel nice to know that you

452
01:36:08.760 --> 01:36:17.279
are the one that has allowed yourself to feel more

453
01:36:18.640 --> 01:36:33.720
comfort and to experience more of this deep relaxation spreading

454
01:36:35.319 --> 01:36:47.920
throughout your body. And as I focus on each part

455
01:36:48.079 --> 01:36:57.760
of your body, you can notice that that part becomes

456
01:36:59.840 --> 01:37:10.439
even more relaxed just by focusing on it. It becomes

457
01:37:10.640 --> 01:37:23.760
even more calm and comfortable just by focusing. And as

458
01:37:23.840 --> 01:37:31.880
I move down your body, starting at your head, the

459
01:37:32.039 --> 01:37:38.520
parts that you have already focused on or continue to

460
01:37:38.720 --> 01:37:46.359
relax deeply, and those parts that we've not yet focused

461
01:37:46.439 --> 01:37:59.720
on or just automatically release any remain intention in anticipation

462
01:38:00.119 --> 01:38:04.800
of even more comfort about to come.

463
01:38:10.319 --> 01:38:10.520
Now.

464
01:38:12.880 --> 01:38:19.079
I'm going to start by focusing on your forehead. Just

465
01:38:19.279 --> 01:38:27.720
being aware of the feelings of your forehead and any

466
01:38:27.800 --> 01:38:35.319
background sounds like mister Herbert o Pigeon can just allow

467
01:38:35.439 --> 01:38:42.560
you to feel even more relaxed. Just means you're in

468
01:38:42.640 --> 01:38:49.279
the moment. This isn't this isn't a sterile environment.

469
01:38:50.640 --> 01:38:51.640
This is the world.

470
01:38:55.079 --> 01:39:01.119
I live in the countryside, so there's lots of nature

471
01:39:01.640 --> 01:39:12.119
sounds around. So as you focus on your forehead, just

472
01:39:12.399 --> 01:39:20.159
notice how it becomes even more relaxed as you focus

473
01:39:22.479 --> 01:39:26.960
only on my voice and that part of your body.

474
01:39:32.159 --> 01:39:40.439
Moving down to your eyes, focusing on your eyes, noticing

475
01:39:42.920 --> 01:39:52.600
how your eyelids feel so heavy yet so light at

476
01:39:52.680 --> 01:39:59.119
the same time, and all the muscles around your eyes

477
01:39:59.359 --> 01:40:11.159
relax and completely. Moving your focus down to your mouth,

478
01:40:13.079 --> 01:40:20.640
your lips, your tongue, your teeth, you comes the whole

479
01:40:20.840 --> 01:40:35.439
of your mouth, relaxing, calm and loose. As you focus

480
01:40:35.640 --> 01:40:43.520
now on your jaw, just the parts of your jaw

481
01:40:43.640 --> 01:40:48.319
near your mouth, your chin, but all the way up

482
01:40:49.079 --> 01:40:55.119
the size of your face to your ears, the hole

483
01:40:55.800 --> 01:41:22.800
of your jaw, feeding more relaxed and calm. Focusing on

484
01:41:23.000 --> 01:41:28.399
your neck, the front of your neck and your throat

485
01:41:30.640 --> 01:41:41.359
relaxing and loose and calm. The sides of your neck,

486
01:41:43.439 --> 01:41:50.399
the right and left side of your neck relax and

487
01:41:51.840 --> 01:42:05.560
place and calm. And now the back of your neck.

488
01:42:08.880 --> 01:42:18.840
Focusing on the back of your neck, letting go of

489
01:42:19.079 --> 01:42:25.960
any tension that may have been there before, and enjoying

490
01:42:26.319 --> 01:42:39.199
that sense of increasing comfort and release that you can

491
01:42:39.399 --> 01:42:50.479
experience in the back of your neck. Moving down your

492
01:42:50.600 --> 01:42:57.920
back and moving either side of your spine right from

493
01:42:58.000 --> 01:43:03.319
the top of your back all the way down to

494
01:43:03.439 --> 01:43:15.720
the bottom of your back, down to your lower back,

495
01:43:20.760 --> 01:43:27.800
and as you move up and down your spine, you

496
01:43:27.920 --> 01:43:35.039
can feel the muscles either side of your spine relaxing

497
01:43:35.720 --> 01:43:49.119
even more. And as those muscles relax, that sense of

498
01:43:49.399 --> 01:43:59.920
comfort starts to spread outwards from your spine into both

499
01:44:00.279 --> 01:44:07.319
sides of your back, the top of your back, the

500
01:44:07.520 --> 01:44:15.840
middle en your lower back. And as you scan gently

501
01:44:16.359 --> 01:44:23.760
and slowly up and down your back, there's the muscles

502
01:44:23.920 --> 01:44:29.039
in the top of your back relax and become looser.

503
01:44:33.359 --> 01:44:39.359
The muscles in the middle of your back also seem

504
01:44:39.479 --> 01:44:49.000
to just almost divide from each other, separating and almost melting,

505
01:44:54.800 --> 01:45:01.079
and in your lower back seems to be an extra

506
01:45:01.319 --> 01:45:17.439
special feeling of comfort. The spreads into your hips, sit

507
01:45:17.600 --> 01:45:25.119
down your lower back and into your hips, into the

508
01:45:25.319 --> 01:45:34.079
area where your cosis are, and into your buttocks, and

509
01:45:34.199 --> 01:45:43.399
all those muscles that spread bring your lower back into

510
01:45:43.439 --> 01:45:56.920
your hip area, start to melt, start to really let go,

511
01:46:03.640 --> 01:46:08.439
and you know where about to focus on your shoulders.

512
01:46:10.199 --> 01:46:17.199
Your back and your spine will continue to let go,

513
01:46:20.279 --> 01:46:35.880
continue to relax so calmly, and as you focus on

514
01:46:36.039 --> 01:46:48.920
your shoulders, you may notice they're already feeling really loose,

515
01:46:53.800 --> 01:47:20.199
They're already feeding calm and fear. Those muscles then move

516
01:47:20.600 --> 01:47:36.439
from your neck into your shoulders. Feel so soft and gentle,

517
01:47:40.520 --> 01:48:02.159
so smooth and calm, and the feeling in your shoulders

518
01:48:09.439 --> 01:48:17.960
seems to spread deep into your shoulders, a sense of relaxation,

519
01:48:19.199 --> 01:48:30.680
not just traveling deeply into your muscles, but also relaxing

520
01:48:33.520 --> 01:48:43.399
the bones and moving all the way to underneath your arms,

521
01:48:46.239 --> 01:48:52.159
relaxing the whole area between the tops of your shoulders

522
01:48:53.520 --> 01:49:11.319
and underneath your arms healing. You feel so relaxed and

523
01:49:11.560 --> 01:49:27.119
comfortable in your shoulders, which sense that's deep healing message

524
01:49:32.479 --> 01:49:44.319
into your arms. You may feel almost as if your

525
01:49:44.720 --> 01:49:46.439
arms are not even there.

526
01:49:47.800 --> 01:50:04.239
Because they're so relaxed, so deeply relaxed, so.

527
01:50:08.479 --> 01:50:45.000
So calm, So this the feelings spreading all the way

528
01:50:45.279 --> 01:51:09.960
down your arms to elbows, including your elbows. Circumfort spreads

529
01:51:15.000 --> 01:51:15.760
or away.

530
01:51:18.119 --> 01:51:26.079
Into rests, your forearments under wrists.

531
01:51:32.279 --> 01:51:52.560
So heavy, yet at the same time sunlight and gentle

532
01:52:17.279 --> 01:52:21.520
frey sent now on.

533
01:52:24.239 --> 01:52:48.319
Your hands, my hands.

534
01:52:54.159 --> 01:53:35.840
So peaceful, any hands. The sense of real pace just

535
01:53:36.119 --> 01:53:36.760
seems to.

536
01:53:40.960 --> 01:53:44.680
Feel so familiar.

537
01:53:48.159 --> 01:54:20.880
On your hands, relax deeply els I things.

538
01:54:52.880 --> 01:54:56.680
Things s.

539
01:55:26.600 --> 01:56:15.640
You think it taps may attention to your body, so comftable,

540
01:56:26.600 --> 01:57:54.399
my menu focus till lights like musels and your fires

541
01:58:11.119 --> 01:58:52.319
and nace so relaxed, A cough muscles just shades a

542
01:58:52.720 --> 02:00:55.960
puzzy to see it s see Then then you Saints,

543
02:01:02.960 --> 02:02:02.720
serve peaceful sycom say peaceful sycom serve peaceful sycom so.

544
02:02:04.720 --> 02:02:06.399
Peace fall.

545
02:02:14.760 --> 02:02:40.079
RelA, same peace fall calm love, Let deep relaxation to

546
02:02:40.319 --> 02:03:02.279
spread your chest your story, so RelA, Let me go everything.

547
02:03:13.520 --> 02:03:19.520
So I'm gonna start counting down now from twenty down

548
02:03:19.600 --> 02:03:27.680
to one. You can imagine in a way it's like

549
02:03:28.520 --> 02:03:34.960
just walking down some steps and each step or twenty steps,

550
02:03:35.039 --> 02:03:44.159
and each step represents a level of comfort, each step

551
02:03:44.680 --> 02:04:00.279
represents a deepening of that comfort and the fervies you

552
02:04:00.399 --> 02:04:06.399
walk down those steps, the deeper more relaxed you feel.

553
02:04:13.159 --> 02:06:48.039
So starting with number twenty twenty nineteen eighteen seventeen sixteen

554
02:07:15.359 --> 02:12:17.159
siss sissi fifteen four four two too well, including the

555
02:12:44.479 --> 02:12:45.520
unity the.

556
02:14:18.399 --> 02:15:12.960
US eight.

557
02:16:12.319 --> 02:17:50.399
S six.

558
02:18:20.520 --> 02:18:48.159
D U.

559
02:18:51.399 --> 02:19:05.879
Lading five.

560
02:20:14.360 --> 02:20:58.920
Four US.

561
02:22:25.440 --> 02:24:03.159
Did one.

562
02:24:53.000 --> 02:25:10.079
Now, as you focus on your eyes, we're gonna count

563
02:25:10.200 --> 02:25:22.000
down from ten down to one, focusing just on your eyes,

564
02:25:25.760 --> 02:25:34.239
your eyelids, the muscles around your eyes, your eye walls themselves,

565
02:25:35.760 --> 02:25:52.799
our whole area that makes up your eye. And as

566
02:25:52.879 --> 02:26:01.440
we count down from ten down to one, whilst focusing

567
02:26:01.680 --> 02:26:16.399
on your eyes, you will become twice is relaxed with

568
02:26:16.799 --> 02:26:29.719
each number counting down that you may find the all

569
02:26:29.879 --> 02:26:36.040
you want to do is just drift off to sleep.

570
02:26:39.000 --> 02:26:45.639
And if that's what you want, then just allow yourself

571
02:26:45.760 --> 02:27:00.559
to do that. Now, focusing on your eyes, going to

572
02:27:00.680 --> 02:27:10.440
begin counting down from ten down to one. Right now,

573
02:27:19.000 --> 02:28:20.680
ten nine eight.

574
02:29:13.920 --> 02:32:35.600
Seven four.

575
02:33:42.639 --> 02:36:14.319
Three discuss.

576
02:36:16.719 --> 02:36:33.719
One. So counting down from ten to one.

577
02:36:35.639 --> 02:36:38.360
Ten nine.

578
02:36:39.799 --> 02:36:48.399
Eight seven six five.

579
02:36:50.440 --> 02:36:54.200
Four three.

580
02:36:56.799 --> 02:37:08.840
Two one. And maybe that was a bit too quick

581
02:37:09.440 --> 02:37:13.319
in order to relax. Maybe it's a bit too fast

582
02:37:13.639 --> 02:37:22.440
for you to notice the calming of your body, maybe

583
02:37:23.280 --> 02:37:27.120
even a little bit of pressure there, Like you're counting

584
02:37:27.239 --> 02:37:29.719
down from ten to one. Would you expect me to

585
02:37:29.959 --> 02:37:33.120
do man, expect me to just to go with floppy

586
02:37:34.440 --> 02:37:42.559
just because you're counting down. We could try it again,

587
02:37:43.920 --> 02:37:48.479
but this time I'll go a bit slower this time,

588
02:37:49.760 --> 02:37:54.719
and you focus on the whole of your body before

589
02:37:54.799 --> 02:37:56.280
we focus on your legs.

590
02:37:58.719 --> 02:37:59.879
Just notice.

591
02:38:01.040 --> 02:38:13.799
How your body does start to feel more relaxed with

592
02:38:15.079 --> 02:38:57.280
every number that I count down ten nine, eight, seven, six, five,

593
02:39:07.719 --> 02:40:06.879
four three one, And just notice how how you feel, generally,

594
02:40:07.360 --> 02:40:21.639
how your body feels. It's not necessarily even about counting

595
02:40:21.760 --> 02:40:28.879
down from ten to one. It's that space that you have,

596
02:40:30.239 --> 02:40:48.680
that space between being active physically or mentally to just

597
02:40:53.440 --> 02:40:58.600
sitting or lying down, just being there, not doing anything,

598
02:40:58.799 --> 02:41:05.399
not saying anything, not needing to think about anything. So

599
02:41:06.120 --> 02:41:09.120
it opens up a space, you know, a bit of

600
02:41:09.200 --> 02:41:20.159
a space, a gap. And the more I came down

601
02:41:20.239 --> 02:41:27.600
from ten to one, the bigger that gap becomes. So

602
02:41:27.719 --> 02:41:40.120
there's that gap of calmness, of comfort, relaxation. It's a

603
02:41:40.280 --> 02:41:54.319
nice feeling, and it moves those stresses or discomforts physically

604
02:41:54.479 --> 02:42:06.639
or emotionally, moves away, allows you.

605
02:42:09.360 --> 02:42:09.840
To just.

606
02:42:12.840 --> 02:42:18.879
Slow down. So I'm going to count again from ten

607
02:42:19.000 --> 02:42:27.360
down to one, and notice that gap widening, the gap,

608
02:42:29.159 --> 02:42:33.760
And as it widens, it's almost like the stress and

609
02:42:33.879 --> 02:42:51.479
attention falls into the gap and give you that distance

610
02:42:53.479 --> 02:43:57.559
that space. Now ten nine, eight, seven, six, five four

611
02:44:15.879 --> 02:45:22.360
three one. Now, how does your body feel now? Can

612
02:45:22.440 --> 02:45:37.440
you notice that? Do you feeling calmer, the feeling more

613
02:45:37.920 --> 02:46:05.280
relaxed as we now focus on your legs, just your legs.

614
02:46:21.280 --> 02:46:41.399
We're just gonna start with focusing on your thighs. Of course,

615
02:46:41.520 --> 02:46:46.399
it's not the most exciting thing to be doing, because

616
02:46:49.840 --> 02:46:52.520
I'm sure like most of your body is not a

617
02:46:52.639 --> 02:47:05.040
lot going on right now. Just focusing on the whole

618
02:47:05.200 --> 02:47:11.520
of your thighs, the tops of your thighs, the sides

619
02:47:11.719 --> 02:47:18.719
of your thighs, the bottoms of your thighs, your outer thighs,

620
02:47:18.799 --> 02:47:23.719
and your inner thighs. Basically the whole of your thigh

621
02:47:23.840 --> 02:47:32.600
that leads into your hip and it goes down to

622
02:47:32.840 --> 02:47:46.879
your knee joint. Now, this is a big area. It's

623
02:47:46.879 --> 02:47:52.399
a very heavy area. It's very strong, probably the strongest

624
02:47:53.399 --> 02:48:06.559
muscles in your body or in your thighs. But I

625
02:48:06.639 --> 02:48:14.920
don't think we perhaps give enough attention to our thighs.

626
02:48:20.879 --> 02:48:28.479
Perhaps we don't and acknowledge how important our thighs are

627
02:48:31.600 --> 02:48:48.360
to our lives, how much they actually do for us

628
02:48:52.280 --> 02:49:02.319
all through our lives. And it may seem to sound

629
02:49:02.399 --> 02:49:08.040
really weird, but I think that all of our body parts,

630
02:49:10.959 --> 02:49:19.239
especially our thighs, need some TLC, a bit of love shown,

631
02:49:20.200 --> 02:49:38.959
a bit of acknowledgement, thank you, gratitude for our thighs

632
02:49:39.200 --> 02:49:48.040
do for us. And I know this may sound a

633
02:49:48.079 --> 02:49:54.440
bit strange. Maybe you think, why am I short? How

634
02:49:54.520 --> 02:49:59.680
should be out in the garden hugging a tree or something. Well,

635
02:50:03.799 --> 02:50:06.079
it's hard to set a microphone up on a tree.

636
02:50:07.120 --> 02:50:09.399
That's why I'm doing this indoors. Otherwise I wouldn't be

637
02:50:09.440 --> 02:50:13.319
outside in a tree. I can't see the television from

638
02:50:13.360 --> 02:50:23.920
the tree. If you move down to your knees gain

639
02:50:24.239 --> 02:50:32.319
such an important part. And I think we don't necessarily

640
02:50:33.799 --> 02:50:38.799
I want to speak for myself here. I don't necessarily

641
02:50:38.879 --> 02:50:46.280
appreciate all that my needs do for me until I

642
02:50:46.399 --> 02:50:49.760
have a problem with my knee. It's occasionally, if I

643
02:50:49.799 --> 02:50:55.479
ever maybe i'll bash it or it's aching for some reason.

644
02:50:57.200 --> 02:51:03.399
It's then that I realize how much it does. You know,

645
02:51:03.520 --> 02:51:09.440
the benefit of being able to use my legs without

646
02:51:11.239 --> 02:51:18.479
any kind of physical discomfort is a beautiful thing that's

647
02:51:18.680 --> 02:51:27.079
possibly not appreciated until it's temporarily removed. You know that's comfort.

648
02:51:31.200 --> 02:51:35.799
But as you focus on your knees, regardless of how

649
02:51:35.879 --> 02:51:43.360
your knees feel, you can have that sense of gratitude

650
02:51:44.920 --> 02:51:47.520
and love to your knees for all that they do

651
02:51:47.719 --> 02:52:00.680
for you, and you can still have that attention on

652
02:52:00.840 --> 02:52:07.520
your thighs. Maybe notice how your thighs feel. Maybe you've

653
02:52:07.719 --> 02:52:25.280
noticed that they are relaxing more deeply as you focus

654
02:52:25.479 --> 02:52:30.079
now on the bottoms of your legs and your shins

655
02:52:30.959 --> 02:52:37.440
and your calf muscles, the bones between your knees and

656
02:52:37.600 --> 02:52:50.799
your feet, incorporating of course, your ankles so important. You know,

657
02:52:50.840 --> 02:52:55.639
anyone that's had even like the slightest sprain of an

658
02:52:55.639 --> 02:53:03.760
ankle knows how how much we take our ankles for granted.

659
02:53:09.680 --> 02:53:11.680
And it's kind of strange in a way when you

660
02:53:11.760 --> 02:53:17.360
think that. You know, logically, our wrists are a lot

661
02:53:17.520 --> 02:53:22.360
thinner than the rest of our arms, which is okay,

662
02:53:22.440 --> 02:53:26.159
it doesn't I can't see any problem with that because

663
02:53:26.159 --> 02:53:32.200
we're just picking stuff up by our ankles so much

664
02:53:32.479 --> 02:53:42.120
thinner than the rest of our legs, and from a

665
02:53:42.239 --> 02:53:45.680
physics perspective or logical.

666
02:53:45.360 --> 02:53:49.479
Even it doesn't really make sense that all this weight

667
02:53:51.159 --> 02:53:58.120
would ultimately be resting on your ankles then leading to

668
02:53:58.200 --> 02:54:06.879
your feet, that thin area, thin bone.

669
02:54:10.680 --> 02:54:16.440
Yeah, it does so much great work. Supports us, supports

670
02:54:16.559 --> 02:54:28.520
our body for a lifetime, helps us to balance, helps

671
02:54:28.600 --> 02:54:41.239
you to get around and be mobile. And there's the

672
02:54:41.360 --> 02:54:49.479
calf muscles. Of course, when I was younger, I couldn't

673
02:54:49.520 --> 02:54:54.879
see the pointing calf muscles. Didn't seem to do anything. Okay,

674
02:54:56.000 --> 02:54:59.559
if I walked around on tiptoes, then my calf muscles

675
02:54:59.600 --> 02:55:03.120
get some work. But of course that's not true. The

676
02:55:03.280 --> 02:55:07.639
carved muscles are being used whenever we use our legs

677
02:55:13.239 --> 02:55:25.879
and your shins there to protect your lower legs, shaped

678
02:55:25.920 --> 02:55:30.639
in a way almost as a protector for the bone,

679
02:55:38.200 --> 02:55:50.120
leading of course to your ankles and your feet. But

680
02:55:50.200 --> 02:55:52.120
we're not going to focus on your feet. We're just

681
02:55:52.200 --> 02:55:58.360
going to focus on the legs. And I realize, and

682
02:55:58.479 --> 02:56:02.479
now that I've mentioned your feet, you'll probably focus on

683
02:56:02.639 --> 02:56:05.840
them anyway, So maybe I should focus on your feet

684
02:56:05.879 --> 02:56:06.360
a little bit.

685
02:56:10.399 --> 02:56:11.559
You can have them in your.

686
02:56:11.479 --> 02:56:17.879
Awareness the same as you have your thighs in your awareness.

687
02:56:18.719 --> 02:56:22.559
Even though we haven't been focusing on your thighs for

688
02:56:22.559 --> 02:56:33.559
a few minutes, let me focusing on your ankles. There's

689
02:56:33.600 --> 02:56:48.840
still that sensation of comfort in your thighs, and there's

690
02:56:48.920 --> 02:56:58.159
that movement of energy because the thighs hold lots of

691
02:56:58.239 --> 02:57:04.440
different sensations. Of course, there's the muscles, the big straw

692
02:57:04.600 --> 02:57:07.079
muscles that we have in our thighs.

693
02:57:15.840 --> 02:57:16.959
But the skin.

694
02:57:18.559 --> 02:57:23.000
On the outside of the thighs, as in the outside

695
02:57:23.040 --> 02:57:32.440
of all of our body, can be very sensitive, sensitive

696
02:57:32.600 --> 02:57:45.600
to the touch, sensitive to temperature, and inside your thighs

697
02:57:48.079 --> 02:57:52.840
the bones, there's the muscle, there's the blood, vessels, the

698
02:57:53.079 --> 02:57:58.600
ar trees, to all this stuff that's inside your thighs.

699
02:58:03.040 --> 02:58:06.399
I guess sometimes it'd be nice if you could actually

700
02:58:06.440 --> 02:58:13.879
put your fingers inside your thighs and a message, so

701
02:58:14.000 --> 02:58:17.520
you can message on the outside, of course, but to

702
02:58:17.559 --> 02:58:20.719
be able to get deep into the muscles and to

703
02:58:20.760 --> 02:58:25.879
be able to just message inside your thighs, message in

704
02:58:25.959 --> 02:58:34.600
the bones of your leg, massage in all the veins,

705
02:58:34.760 --> 02:58:45.000
and just gently healing your thighs and you can move

706
02:58:45.200 --> 02:58:52.559
down message and inside your knees, just message in those bones,

707
02:58:53.600 --> 02:59:00.600
but with healing fingertips, spreading that healing energy deep into

708
02:59:00.719 --> 02:59:10.159
the joints of your knees. Of course, there's the back

709
02:59:10.319 --> 02:59:15.479
of your your knee and the inside crease where your

710
02:59:15.559 --> 02:59:23.159
knee is. It's a very sensitive area. Very it feels

711
02:59:23.239 --> 02:59:27.239
very nice when you stroke it. That might be because

712
02:59:28.120 --> 02:59:30.840
it's an area that's not really touched very often.

713
02:59:32.879 --> 02:59:37.280
It's almost like a hidden part, that crease.

714
02:59:39.040 --> 02:59:43.479
In your legs. It's almost it's like a part that

715
02:59:45.319 --> 02:59:56.559
has a sensitivity, which is a little bit different. Of course,

716
02:59:56.600 --> 03:00:07.079
it's protected by your legs. So you can imagine putting

717
03:00:08.000 --> 03:00:17.799
your fingers into that crease in your legs. Fold in

718
03:00:17.920 --> 03:00:21.879
between your legs, you can just message with your fingertips.

719
03:00:23.079 --> 03:00:29.239
Imagine your fingertips going inside, message in the muscle or

720
03:00:29.360 --> 03:00:38.719
tissue you can cause field the bones of your knees,

721
03:00:40.239 --> 03:00:50.680
heading through your fingertips, and then as you go down

722
03:00:53.559 --> 03:00:56.360
to your calf muscles, and that's the part I'd like

723
03:00:56.440 --> 03:01:01.120
to be able to really put my fingertips step inside

724
03:01:01.920 --> 03:01:10.840
like half muscles, massage in every single tissue of that muscle,

725
03:01:12.440 --> 03:01:22.360
healing every part, and then doing the same for my shins,

726
03:01:25.520 --> 03:01:32.440
massage in and generally stroking the bones, generally stroking them,

727
03:01:33.319 --> 03:01:38.040
healing in a loving way. Because they deserve to be treated.

728
03:01:41.079 --> 03:01:45.239
There's the precious bones that they are, because our legs

729
03:01:45.280 --> 03:01:48.639
are so precious as in all the other parts of

730
03:01:48.719 --> 03:01:56.879
our body, the more precious of any chill on the planet.

731
03:02:05.440 --> 03:02:13.440
When you start to think about your legs in this way,

732
03:02:18.000 --> 03:02:24.680
it can change your perspective. It might sound a bit

733
03:02:27.760 --> 03:02:32.040
a bit silly to start with the idea of having

734
03:02:32.959 --> 03:02:42.959
love for your legs, showing appreciation for your thighs, wanting

735
03:02:43.079 --> 03:02:47.000
to be able to put your hands in your thighs,

736
03:02:49.200 --> 03:02:55.559
massage the muscles and the bones, and to get your

737
03:02:55.680 --> 03:03:03.719
fingers deep in there and releasing all tension, just to

738
03:03:03.920 --> 03:03:13.360
show how much you care about your legs, how much

739
03:03:13.399 --> 03:03:19.120
you care for what your legs do for you regularly.

740
03:03:21.479 --> 03:03:31.680
Your kneeds, your calves, your ankles. The strength of your ankles,

741
03:03:34.600 --> 03:03:39.319
considering how thin they are compared to the rest of

742
03:03:39.399 --> 03:03:49.159
your legs, especially your thighs. Yeah, this so strong, so flexible,

743
03:03:52.920 --> 03:04:05.760
absolutely amazing things. Your ankles are truly a gift because

744
03:04:05.799 --> 03:04:14.559
of what they do for you, supporting all that weight,

745
03:04:16.520 --> 03:04:20.959
regardless of how what weight you are, even if you

746
03:04:21.079 --> 03:04:25.760
only eat eight stone, there's still a lot of weight

747
03:04:26.040 --> 03:04:32.719
for these little ankles. Now, I'm a lot heavier than

748
03:04:32.760 --> 03:04:43.680
eightstone double down, Yet my ankles support my body all

749
03:04:43.719 --> 03:04:50.079
the time, or the they do give off a sigh

750
03:04:50.120 --> 03:04:55.280
of relief when I sit down. That's in fact, my

751
03:04:55.360 --> 03:05:06.479
whole legs do feels so go. My toes clap, they're

752
03:05:06.520 --> 03:05:34.959
so happy. Your legs really are amazing. And I know

753
03:05:35.440 --> 03:05:41.799
that talking about talking about your legs is probably possibly

754
03:05:42.040 --> 03:05:46.760
among the most most boring things I've ever heard anyone say.

755
03:05:47.680 --> 03:05:55.120
Possibly or boring or not, everything I said is true.

756
03:05:57.559 --> 03:06:12.440
Your legs are amazing. Your legs deserve not just respect,

757
03:06:18.280 --> 03:06:30.600
they deserve to relax deeply. They deserve to take some

758
03:06:30.799 --> 03:06:36.840
time out of the day to just let go completely.

759
03:06:54.719 --> 03:06:55.760
Your legs.

760
03:07:00.840 --> 03:07:03.360
Really can relax.

761
03:07:11.000 --> 03:07:15.120
And because the legs are so such a most you know,

762
03:07:15.360 --> 03:07:21.319
very important part of your body. When you relax your legs,

763
03:07:21.399 --> 03:07:28.639
the rest of your body also naturally follows in that

764
03:07:32.360 --> 03:07:43.200
journey of comfort. Like I feel it in my hips.

765
03:07:44.600 --> 03:07:51.719
My hips feel really loose, and also my lower back

766
03:07:51.760 --> 03:07:58.360
as well. My lower back really feels it feels stretched,

767
03:07:59.479 --> 03:08:02.520
even though I'm just sitting in a chair and there's

768
03:08:02.639 --> 03:08:07.879
no stretching as far as I'm aware that I'm doing.

769
03:08:08.920 --> 03:08:11.559
It's almost as if the muscles are just relaxed so

770
03:08:11.799 --> 03:08:17.719
much that there is a natural stretch as the tension

771
03:08:18.600 --> 03:08:39.840
has reduced a lot. And I'm now going to count

772
03:08:39.959 --> 03:08:48.399
down from ten down to one and you can continue.

773
03:08:49.680 --> 03:08:50.479
To feel.

774
03:08:51.959 --> 03:09:24.440
Wonderfully relaxed. Ten nine, eight, seven, six, five four three

775
03:09:28.520 --> 03:09:49.280
two one relax. So I'm just going to count down

776
03:09:50.840 --> 03:09:55.520
for five down to one, and as a countdown, if

777
03:09:55.559 --> 03:10:02.639
you just focus on the numbers, just the number counting down,

778
03:10:03.680 --> 03:10:12.799
and notice how you feel in this moment as you

779
03:10:12.959 --> 03:10:20.479
hear the numbers counting down, knowing that those numbers counting

780
03:10:20.600 --> 03:10:30.719
down represent you feeling calmer, not just in your body,

781
03:10:30.920 --> 03:10:34.879
but also relaxing your mind.

782
03:10:37.920 --> 03:10:39.280
Just notice how you feel.

783
03:10:40.120 --> 03:10:46.040
There's nothing to do, there's nothing to say, there's nothing

784
03:10:46.200 --> 03:11:23.159
to think about. Starting with number five, four three two.

785
03:11:29.000 --> 03:11:29.239
One.

786
03:11:38.840 --> 03:11:51.120
As you notice the gradual letting go of the tension

787
03:11:51.319 --> 03:11:58.440
in your body, you may also begin to notice and

788
03:11:58.600 --> 03:12:07.600
be aware of how your mind is starting to slow down.

789
03:12:10.120 --> 03:12:16.479
This is just a natural thing that happens. It's not

790
03:12:16.680 --> 03:12:21.879
really a special procedure. It's just natural because as your

791
03:12:23.200 --> 03:12:29.159
body relaxes, your mind also starts to relax. And the

792
03:12:29.280 --> 03:12:32.879
more your mind relaxes, the more your body relaxes. It's

793
03:12:33.079 --> 03:12:45.120
just a continuous circle of relaxation. And is that calmness

794
03:12:45.360 --> 03:12:52.520
that comes from relative quietness. You know, even even if

795
03:12:52.559 --> 03:12:59.360
this background sounds, either your side or mind is still

796
03:13:00.000 --> 03:13:05.159
and to be quite calm. You know, you haven't got

797
03:13:05.200 --> 03:13:10.280
the television on. There's no music in the background unless

798
03:13:10.360 --> 03:13:17.840
you're listening to the recording. With music, of course, you're

799
03:13:18.000 --> 03:13:20.079
very likely not going to be sitting in a room

800
03:13:20.159 --> 03:13:24.719
with other people. Of course you might be, but generally

801
03:13:24.879 --> 03:13:28.040
it's more ideal if you can do this on your own,

802
03:13:29.719 --> 03:13:39.799
so no distractions, and when you stop thinking about stuff,

803
03:13:46.360 --> 03:13:54.479
relaxation automatically rises, a sense of comfort.

804
03:13:55.840 --> 03:14:01.239
Starts to grow, and.

805
03:14:03.040 --> 03:14:08.319
Without trying to build it up into something fantastical or

806
03:14:11.680 --> 03:14:20.360
something magical, this is just a natural process, something that's

807
03:14:21.559 --> 03:14:30.479
easy to accomplish. In fact, it's almost you know, the

808
03:14:30.799 --> 03:14:37.520
sense of relaxing completely happens really when you put no

809
03:14:37.680 --> 03:14:42.239
effort into it. It's not something that you can really force.

810
03:14:44.879 --> 03:14:54.239
It's something that happens naturally. And part of the process

811
03:14:54.680 --> 03:15:05.879
of this recording and others is simply to allow you

812
03:15:08.239 --> 03:15:19.079
to take advantage of this space, this time, to just

813
03:15:23.280 --> 03:15:30.840
let go, to just be here, to be in tune

814
03:15:34.559 --> 03:15:46.639
with how you feel yet with the intention of wanting

815
03:15:46.920 --> 03:15:59.040
to relax deeply and maybe even to fall asleep, depending

816
03:15:59.280 --> 03:16:05.479
on what it is that you wish for yourself in

817
03:16:05.639 --> 03:16:21.760
this moment. As we know, relaxing is the majority of

818
03:16:21.879 --> 03:16:26.479
the process of falling asleep. The actual falling asleep part

819
03:16:26.719 --> 03:16:34.920
is the tiny bit at the end. The deeper relaxed

820
03:16:35.280 --> 03:16:56.799
you become, the easier you find yourself drifting. But you

821
03:16:56.879 --> 03:17:03.920
can also if you choose, stay focused on my voice

822
03:17:05.639 --> 03:17:37.120
and really enjoy the process, gradually relaxing each muscle in

823
03:17:37.280 --> 03:18:04.559
your body effortlessly and just observing the sensation of letting

824
03:18:04.760 --> 03:18:12.040
go completely.

825
03:18:18.079 --> 03:18:22.120
This time, I'm going to count from six down to one,

826
03:18:26.920 --> 03:18:30.559
and you can notice your mind.

827
03:18:32.879 --> 03:18:46.280
Calming down more with each number that you hear me say, naturally,

828
03:18:47.360 --> 03:21:28.879
feeling calm and slow and be peaceful six, five, four, three, two, one,

829
03:21:50.040 --> 03:22:03.319
being aware how your mind to slowe write down, sinking

830
03:22:05.959 --> 03:22:26.280
deeply into relaxation. And as you focus on your mind,

831
03:22:26.559 --> 03:22:36.479
you may notice that there are some thoughts still there,

832
03:22:39.079 --> 03:22:48.639
maybe some stubborn thoughts that for some reason perhaps need

833
03:22:48.719 --> 03:23:03.920
your attention. That's what you can do is send love

834
03:23:04.159 --> 03:23:17.799
to those thoughts. Sprinkle those thoughts with love, My little

835
03:23:17.920 --> 03:23:23.559
petals from a flower. Just sprinkle it over them, petals,

836
03:23:23.639 --> 03:23:31.440
feel good love towards those thoughts. To let those thoughts murder.

837
03:23:33.680 --> 03:23:39.120
You're not abandon in them, You just need them. You

838
03:23:39.319 --> 03:23:50.799
require them to just calm down, slow down, quiet down

839
03:23:54.719 --> 03:24:06.479
for now, so as you focus on those remaining thoughts.

840
03:24:07.719 --> 03:24:11.799
As we count down this time from seven down to one.

841
03:24:13.360 --> 03:24:27.440
With each number, just imagine sprinkling those flower petals lovely love, kindness,

842
03:24:29.040 --> 03:24:40.879
gratitude over those thoughts, which will allow them to just

843
03:24:42.319 --> 03:24:57.319
melt away and relax deeply. With every number, those thoughts

844
03:24:57.479 --> 03:26:06.040
will become more more relaxed. Starting with number seven, six, five, four,

845
03:26:32.040 --> 03:27:54.000
three one. Let you now notice how relaxed your feeling

846
03:27:57.719 --> 03:28:13.319
in your body. We're going to focus on your hands,

847
03:28:19.159 --> 03:28:25.399
because the more relaxed your hands are, the more relaxed

848
03:28:25.639 --> 03:28:47.280
your body and mind are. You focus on your hands

849
03:28:48.159 --> 03:28:58.280
and your fingers. There's nothing needed to be done. There's

850
03:28:58.360 --> 03:29:03.680
no clenching of this sort, dancing the fingers or anything

851
03:29:03.799 --> 03:29:17.719
like that. It's just noticing and focusing on your hands,

852
03:29:24.760 --> 03:29:46.959
noticing how they feel. Because the more relaxed your hands feel,

853
03:29:50.479 --> 03:29:59.600
the calmer your mind feels, and the more comforts you

854
03:29:59.719 --> 03:30:27.399
feel out throughout your body may have already noticed you

855
03:30:32.000 --> 03:31:03.440
mind is starting drift, like said, just on your hands

856
03:31:04.639 --> 03:31:22.600
and fingers, allowing them to experience a real deepening of

857
03:31:22.799 --> 03:31:37.920
that relaxation in your hands and fingers, more and more

858
03:31:38.040 --> 03:32:01.920
relaxed with each number from eight down to one. You

859
03:32:02.040 --> 03:32:13.239
can almost feel the healing and relaxing energy spreading into

860
03:32:13.319 --> 03:32:33.479
your hands and fingers, becoming more relaxing with each number

861
03:32:35.840 --> 03:32:55.639
you hear, going down eight down to one, drifting, drifting again,

862
03:33:00.559 --> 03:33:06.600
starting Louise, look.

863
03:33:13.760 --> 03:37:07.280
Eighth, seven, six, five, three, just being here now, nothing

864
03:37:07.360 --> 03:37:17.200
to think about, nothing to do, nothing to say, and

865
03:37:17.520 --> 03:37:21.280
everything just feels calmer.

866
03:37:25.840 --> 03:37:33.319
And this is your natural state of being. This is

867
03:37:33.600 --> 03:37:40.280
how you just normally feel when you take away all

868
03:37:40.319 --> 03:37:47.200
of that other stuff that we add, you know, things

869
03:37:47.360 --> 03:38:03.479
like stress and worrying and overthinking, anxiety, tension, just generally

870
03:38:03.719 --> 03:38:09.719
thinking about stuff. And we take that away, which is

871
03:38:09.799 --> 03:38:10.200
what we do.

872
03:38:11.000 --> 03:38:18.639
What we're doing now, you're.

873
03:38:18.559 --> 03:38:19.079
Left with.

874
03:38:21.799 --> 03:38:30.840
A real sense of peacefulness which comes to you very quickly,

875
03:38:35.040 --> 03:38:45.879
because ultimately it's just a feeling, a feeling of comfort.

876
03:38:49.479 --> 03:38:52.760
It's almost as if you've gone inside yourself and you've

877
03:38:52.920 --> 03:39:07.520
found a special place where everything is peaceful. The place

878
03:39:07.719 --> 03:39:15.600
where you can feel relaxed and your natural sense and comfort,

879
03:39:18.799 --> 03:39:26.159
the place where you can be you, where you can

880
03:39:26.920 --> 03:39:33.559
accept yourself and who you are, the place where you're

881
03:39:33.639 --> 03:39:44.079
not trying to please anybody else, in the place where

882
03:39:44.200 --> 03:39:53.600
you can actually not just love yourself, but in some

883
03:39:53.760 --> 03:40:03.239
ways more importantly, you can like yourself appreciate who you are.

884
03:40:12.079 --> 03:40:18.680
That sense of gratitude it's in the air way around you.

885
03:40:26.360 --> 03:40:34.159
That's also a place where you can actually feel the

886
03:40:34.520 --> 03:40:49.799
healing energy soaking into your body. Healing energy soaking into

887
03:40:49.920 --> 03:41:04.079
your body, the healing energy spreads through your vein, traveling

888
03:41:04.280 --> 03:41:16.600
to each and every single part of your body. When

889
03:41:16.680 --> 03:41:23.680
you start to realize that actually that healing energy it's

890
03:41:23.760 --> 03:41:30.520
not just entered into your brain, it's become part of

891
03:41:31.000 --> 03:41:41.879
your brain, and the spinal fluid is now mixed with

892
03:41:42.200 --> 03:41:53.440
healing energy, not just allowing you to feel so much

893
03:41:53.680 --> 03:42:08.079
more relaxed and healthy in this moment, but also you

894
03:42:08.239 --> 03:42:16.600
start to realize that actually what's happening now with that healing,

895
03:42:17.639 --> 03:42:27.280
relaxing energy spreading through your body is actually changing your life.

896
03:42:32.440 --> 03:42:37.559
It's actually changing the way you're going to feel not

897
03:42:37.840 --> 03:42:45.200
just now, but tomorrow and the next day. As your

898
03:42:45.319 --> 03:42:53.399
health improves, not just your physical health, but your mental health.

899
03:42:57.360 --> 03:43:03.399
Things that used to bother you past, for some reason,

900
03:43:04.600 --> 03:43:12.159
no longer have the effect that they used to because

901
03:43:12.319 --> 03:43:23.959
something has changed deep within you. Maybe things that used

902
03:43:24.040 --> 03:43:34.479
to cause you to feel anger no longer have that

903
03:43:35.399 --> 03:43:43.360
power to control you the way they seem to be

904
03:43:43.479 --> 03:43:52.559
able to before. As you realize that you're the one

905
03:43:54.600 --> 03:44:09.200
who decides what effects, you're the one who decides to

906
03:44:09.440 --> 03:44:16.280
feel relaxed and calm when you choose.

907
03:44:19.479 --> 03:44:20.559
To enjoy.

908
03:44:21.719 --> 03:44:27.360
Noticing these natural developments.

909
03:44:29.360 --> 03:44:30.520
Of healing.

910
03:44:32.680 --> 03:44:41.280
Continuing to grow and improve your life day by day,

911
03:44:47.200 --> 03:44:55.399
including of course, your ability to relax so much easier

912
03:45:00.360 --> 03:45:09.479
and sleep in It's the most natural thing in the

913
03:45:09.639 --> 03:45:19.319
world to you, because falling asleep is something that you've

914
03:45:19.479 --> 03:45:30.159
done so many times in your life, and you know

915
03:45:30.399 --> 03:45:35.239
that you were born, as we all were, with the

916
03:45:35.360 --> 03:45:46.399
ability to fall asleep naturally. We were born with that

917
03:45:47.239 --> 03:45:58.799
ability to just drift off into a deep, healing sleep.

918
03:46:04.760 --> 03:46:09.559
Even when we're kids, sometimes will fall asleep when we

919
03:46:09.639 --> 03:46:14.239
don't even want to try to think us stay awake.

920
03:46:15.600 --> 03:46:19.040
Maybe it's a birthday in the morning, or it's Christmas

921
03:46:19.239 --> 03:46:23.040
or holiday or something we look forward to. We don't

922
03:46:23.040 --> 03:46:27.680
want to go to sleep, But the more we want

923
03:46:27.719 --> 03:46:32.879
to stay awake, the more we just start to drift.

924
03:46:37.040 --> 03:46:41.559
And the more you fights drifting, we'll try to stop

925
03:46:41.639 --> 03:46:48.520
yourself and drifting asleep, the deeper and stronger that drifting becomes.

926
03:46:55.479 --> 03:47:00.760
Because we're born not just with the need to relax

927
03:47:00.920 --> 03:47:09.280
deeply and to naturally fall asleep, but it's our birthright

928
03:47:12.680 --> 03:47:23.040
as part of our DNA. And sometimes as we get

929
03:47:23.120 --> 03:47:33.879
older in life, perhaps at times we have forgotten that

930
03:47:34.159 --> 03:47:50.319
relaxing completely is not only a wonderfully pleasant experience, it's

931
03:47:50.399 --> 03:48:08.200
also really easy. It's very, very easy to let go,

932
03:48:10.239 --> 03:48:11.319
because that's all it is.

933
03:48:11.520 --> 03:48:12.000
It is just.

934
03:48:15.559 --> 03:48:26.959
Deciding to let go. And when you press the play

935
03:48:27.040 --> 03:48:38.200
button on my recordings, you have given permission for my voice.

936
03:48:39.520 --> 03:48:40.120
To relection.

937
03:48:43.920 --> 03:48:47.479
When you press that play button, you have given me

938
03:48:47.639 --> 03:48:59.360
permission for my words to effect you in a positive,

939
03:49:02.799 --> 03:49:21.479
only a positive way, opening up your mind to useful

940
03:49:23.120 --> 03:49:39.559
and healing suggestions that can have such an amazing effect

941
03:49:42.360 --> 03:49:53.719
on how you feel right now, as well as those

942
03:49:54.120 --> 03:50:03.639
changes that continue long after the record ends, Those changes

943
03:50:04.479 --> 03:50:18.239
within you to continue to flourish and grow, transforming your

944
03:50:18.360 --> 03:50:31.239
life in a positive, beautiful way, allowing you to move

945
03:50:32.559 --> 03:50:37.840
forward in your life in the direction that you choose

946
03:50:39.360 --> 03:50:55.520
for yourself. And this feeling, this feeling that you can

947
03:50:55.680 --> 03:51:20.079
experience of safety, comfort, calmness, just feels so nice. It's

948
03:51:20.239 --> 03:51:34.440
such a healthy place to be, and that positivity grows

949
03:51:35.719 --> 03:51:53.280
within you each and every day. Moving forward, you're going

950
03:51:53.399 --> 03:52:04.200
to find that you're more relaxed physically and in your

951
03:52:04.280 --> 03:52:14.360
mind is more relaxed. And it's not that you're thinking slower.

952
03:52:16.639 --> 03:52:20.239
It's just that your mind will be less clogged up

953
03:52:21.319 --> 03:52:34.639
with unnecessary negativity because from now on, your mind rejects negativity.

954
03:52:38.680 --> 03:52:46.920
From now on, you're going to start noticing when negativity arises,

955
03:52:50.520 --> 03:53:01.680
and you can just say stop, stop, and then negativity

956
03:53:04.159 --> 03:53:20.159
will turn around and leave you alone. Stop and then

957
03:53:20.360 --> 03:53:36.799
negativity would disappear. And as you notice that you feel

958
03:53:38.200 --> 03:53:50.239
way more relaxed than you probably expected, you can now

959
03:53:53.799 --> 03:53:59.639
congratulate yourself because you are the person that has done this.

960
03:54:01.399 --> 03:54:06.879
You are the one that has opened your mind up

961
03:54:07.600 --> 03:54:15.600
to the simple facts that you can feel more relaxed

962
03:54:15.719 --> 03:54:25.399
in your body and in your mind. You've opened your

963
03:54:25.559 --> 03:54:31.000
mind up to the birthright of being able to just

964
03:54:33.719 --> 03:54:48.520
fall asleep easily when you choose, And that's a nice feeling.

965
03:54:50.159 --> 03:54:58.399
Don't you think it feels nice? Doesn't it to feel

966
03:55:00.159 --> 03:55:05.280
arm All that healing energy is spreading through your body

967
03:55:06.440 --> 03:55:18.200
and your mind to spend time and a special place

968
03:55:18.600 --> 03:55:35.479
where negativity can no longer enter. Negativity is banned. It's bad,

969
03:55:36.879 --> 03:55:43.639
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

970
03:55:43.760 --> 03:55:51.280
to be here. It doesn't belong here. Negativity has no

971
03:55:51.600 --> 03:56:06.760
place in your life, which makes room feel more comfort,

972
03:56:08.680 --> 03:56:37.280
more healing, more relaxation, more peace. It feels nice, doesn't it?

973
03:56:39.120 --> 03:57:02.959
Just let go with everything. I'm gonna count down now

974
03:57:03.239 --> 03:57:11.440
from twenty down to one. You can continue to relax.

975
03:57:13.639 --> 03:57:25.159
If you choose, you can drift to sleep with every

976
03:57:25.360 --> 03:57:37.000
number hear me say, you can fill twice as relaxed,

977
03:57:40.040 --> 03:57:51.280
or if you choose, you can fell twice sleeping now

978
03:57:56.719 --> 04:00:05.239
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen to eleven, ten, nine, eight, seven, six, five.

979
04:00:12.159 --> 04:00:50.799
Oh oh, this is your time to just take a break,

980
04:00:55.399 --> 04:01:06.479
your time to relax, to allow your mind to slow down,

981
04:01:15.159 --> 04:01:29.239
to give yourself permission to take a break from everything.

982
04:01:34.079 --> 04:01:41.479
Ensure the only person that can make that decision. You're

983
04:01:41.479 --> 04:01:44.239
the only person that can actually tell your mind.

984
04:01:48.799 --> 04:01:58.639
To just relax, to just.

985
04:02:02.319 --> 04:02:15.200
Take some time off so that you can focus on

986
04:02:15.319 --> 04:02:22.559
your body, getting in touch with how you feel physically.

987
04:02:31.479 --> 04:02:37.840
And in the process of this body scan, where you

988
04:02:38.680 --> 04:02:49.079
focus on different parts of your body, those parts that

989
04:02:49.239 --> 04:02:57.479
you focus on and observe, even though you're not purposely

990
04:02:58.719 --> 04:03:06.719
requesting for those parts of your body to relax, it's

991
04:03:06.840 --> 04:03:13.079
kind of expected. You expect when you listen to my

992
04:03:13.280 --> 04:03:26.200
voice to feel more relaxed naturally, because when you're listening

993
04:03:26.319 --> 04:03:41.000
to me, your attention is focused on my words. And

994
04:03:41.159 --> 04:03:52.479
as my words guide you to focus on those parts

995
04:03:52.639 --> 04:04:10.920
of your body, your focus increases, which actually calms your mind.

996
04:04:18.879 --> 04:04:38.040
And when your mind calms down, your body relaxes. And

997
04:04:38.200 --> 04:05:00.079
when your body calms down, your mind relaxes. Mhm. And

998
04:05:00.280 --> 04:05:08.120
even though we've not really started to focus on your body,

999
04:05:11.079 --> 04:05:22.120
you can already feel that healing energy spreading through your body,

1000
04:05:27.040 --> 04:05:41.319
pushing out stress and tension, healing all the parts of

1001
04:05:41.440 --> 04:05:51.200
your body, including your skin, your bones, your blood, all

1002
04:05:51.280 --> 04:05:55.799
of your walkings inside your body, all of the muscles,

1003
04:05:57.200 --> 04:06:04.319
all of the fat, all of everything, every hair on

1004
04:06:04.440 --> 04:06:17.879
your body is filled with that healing energy. And when

1005
04:06:17.920 --> 04:06:34.959
your brain fills with that healing energy, the feeling of comfort,

1006
04:06:36.520 --> 04:07:02.239
relaxation increases deeply, increases in a way that in your

1007
04:07:02.360 --> 04:07:19.799
mind starts to feel perhaps bit drowsing because it's not needed,

1008
04:07:23.200 --> 04:07:39.440
and it may start to drift if that's what's needed.

1009
04:07:42.600 --> 04:07:47.200
So if you're listening to this and what you need

1010
04:07:47.479 --> 04:07:53.280
is deep relaxation, that's what you get. If what you

1011
04:07:53.600 --> 04:08:02.879
need is to fall asleep naturally and your mind drifts,

1012
04:08:05.399 --> 04:08:19.159
that's also what will happen. Because by pressing a play

1013
04:08:19.239 --> 04:08:24.639
button on the podcast and listening to me, you give

1014
04:08:24.959 --> 04:08:37.680
permission of your body and your mind. In fact, you

1015
04:08:37.799 --> 04:08:42.280
give the command to your body and your mind to

1016
04:08:42.440 --> 04:08:55.159
relax deeply and to drift off to sleep, if that's

1017
04:08:55.479 --> 04:09:11.639
what you want or need. Then as I focus on

1018
04:09:11.799 --> 04:09:22.040
the different parts of your body, you may start to

1019
04:09:22.440 --> 04:09:30.239
just drift. And then you come back again and you

1020
04:09:30.399 --> 04:09:34.600
hear me talk again, and I'm focusing on a different

1021
04:09:34.719 --> 04:09:49.360
part of your body, you may find yourself drifting, being

1022
04:09:49.440 --> 04:09:57.280
to realize you're drifting until you stop drifting, you're alert

1023
04:09:57.479 --> 04:10:04.319
again to my voice. Focusing on a different part of

1024
04:10:04.399 --> 04:10:14.319
your body starts to relax even deeper, because that drifting

1025
04:10:16.040 --> 04:10:28.319
is basically here already in the sleep zone. And the

1026
04:10:28.440 --> 04:10:34.479
more you drift. The longer you drift, the longer you drift.

1027
04:10:37.600 --> 04:10:49.680
Eventually that drifting continues into sleep, and that's the last

1028
04:10:49.840 --> 04:10:59.079
you remember until you wake up in your own time.

1029
04:11:00.399 --> 04:11:09.200
When you experience the right amount of sleep. Fear, because

1030
04:11:09.239 --> 04:11:14.159
when you do and if you do fall asleep, it's

1031
04:11:16.799 --> 04:11:41.959
extremely pleasant, so relaxing, so deep healing sleep. I feel

1032
04:11:42.200 --> 04:11:54.879
so nice to relax your own body and mind. If

1033
04:11:54.959 --> 04:12:02.639
you feel that healing energy is spreading through you, relaxing

1034
04:12:02.879 --> 04:12:25.760
is so deeply, relaxing, so deeply. We start to focus

1035
04:12:27.600 --> 04:12:49.840
on your eyes, moving down to your jaw, down to

1036
04:12:57.959 --> 04:14:11.440
your shoulders, a thaus chest, stop, spine, your hips, your legs,

1037
04:14:19.319 --> 04:14:58.479
your feet, your choices, have fever spreading grime inside your buddy,

1038
04:15:00.360 --> 04:15:11.959
feeling you up. Now, let's focus again on parts of

1039
04:15:12.040 --> 04:15:26.079
your body, kay, focusing this time on your forehead. Now

1040
04:15:26.440 --> 04:15:35.280
on your mouth, your lips, your tongue, a whole of

1041
04:15:35.360 --> 04:15:59.159
your mouth. Focusing on your fingers. Maybe you could move

1042
04:15:59.239 --> 04:16:05.040
your fingers little bits. You can focus on each one individually,

1043
04:16:11.280 --> 04:16:18.479
both hands, and even though it should focus on both

1044
04:16:18.520 --> 04:16:24.000
of your hands, now they almost seem to just melt

1045
04:16:24.120 --> 04:16:33.760
into one. Where is your right hand starting left hand

1046
04:16:33.879 --> 04:16:49.120
and almost as if just mixed together. Now, focusing on

1047
04:16:49.200 --> 04:17:17.159
your knees, just noticing how your knees hell. Now, focusing

1048
04:17:17.879 --> 04:17:36.600
your elbers, focusing by flowers, just observing the failing of

1049
04:17:36.760 --> 04:18:08.079
your helpers. Now facing I'm sorry, the back of your

1050
04:18:08.200 --> 04:19:13.319
neck energy, the back of your neck. I'msidy, ankles. It's

1051
04:19:13.399 --> 04:20:21.120
a good of sensation, accus am I to say now

1052
04:20:24.000 --> 04:20:45.559
your ties, if of your faint be you toes feel

1053
04:20:48.799 --> 04:21:36.920
right now, not to sin how you exire body feels.

1054
04:21:46.520 --> 04:22:32.200
Noticing how your mind feels now, letting go, lett him go,

1055
04:22:40.319 --> 04:23:17.079
letting go everything, letting go, letting go, leting go, h

1056
04:23:20.120 --> 04:23:39.760
everything everything. I'm going to start now, and I'd like

1057
04:23:39.840 --> 04:23:43.879
you just, first of all, just to see yourself lying

1058
04:23:43.959 --> 04:23:51.159
down on that message table, lying on your front. Your

1059
04:23:51.239 --> 04:23:59.319
head is supported, your arms are supported, and you feel

1060
04:23:59.360 --> 04:24:09.280
comfortable and breathing is really easy, and you feel you

1061
04:24:09.360 --> 04:24:12.879
feel confident in how you look as well. So there's

1062
04:24:12.920 --> 04:24:18.120
none of that issue of body problems or shyness because

1063
04:24:19.200 --> 04:24:26.719
I'm a professional and this is a therapy session, so

1064
04:24:27.319 --> 04:24:34.600
none of that stuff matters on whatsoever. This is about you.

1065
04:24:37.479 --> 04:24:43.239
This is about how you feel and how you can

1066
04:24:44.680 --> 04:24:50.319
enjoy that sense of comfort. And relaxation that comes from

1067
04:24:51.719 --> 04:24:57.879
letting go and allowing my hands my fingers to relax

1068
04:24:58.000 --> 04:25:09.360
you by messaging your body. So I want to start

1069
04:25:09.440 --> 04:25:14.239
off just by placing my hands on the back of

1070
04:25:14.319 --> 04:25:19.280
your head, just gently, just so you can feel my

1071
04:25:19.440 --> 04:25:27.959
hands feel like really on you. So you can maybe

1072
04:25:28.040 --> 04:25:30.159
feel the warmth of my hands on the back of

1073
04:25:30.239 --> 04:25:36.159
your head. With my hands to the side of your head,

1074
04:25:37.159 --> 04:25:43.760
not pressing, but just holding there very gently, maybe over

1075
04:25:43.840 --> 04:25:47.520
your ears, and a little bit on your face, just

1076
04:25:47.600 --> 04:25:53.040
so you can feel my hands so you can become

1077
04:25:53.079 --> 04:26:06.079
accustomed to them. And now put my hands on the

1078
04:26:06.159 --> 04:26:10.840
back of your head again and gently let them slide

1079
04:26:10.920 --> 04:26:23.159
down onto the back of your neck. You can feel

1080
04:26:23.200 --> 04:26:33.200
my hands gently stroking the back of your neck to

1081
04:26:33.319 --> 04:26:39.799
start with, just so you can get used to the

1082
04:26:41.680 --> 04:26:45.239
feeling of my hands on your skin, get accustomed to

1083
04:26:49.200 --> 04:26:54.120
realize that you're safe and it's all good, it's all fine.

1084
04:27:00.520 --> 04:27:04.600
And I'm want to start gently massaging the muscles in

1085
04:27:04.680 --> 04:27:20.520
the back of your neck with both hands. And this

1086
04:27:20.639 --> 04:27:26.879
is a very trusting situation really, because our necks are

1087
04:27:26.959 --> 04:27:32.159
so fragile and to have someone have their hands around

1088
04:27:32.239 --> 04:27:37.360
your neck in that way can sometimes be problematic for people,

1089
04:27:38.600 --> 04:27:43.040
which is why massages are quite good, because it allows

1090
04:27:43.120 --> 04:27:57.399
you to relax and get in touch with trust, to

1091
04:27:57.479 --> 04:28:10.079
feel peaceful and calm. There's a massage the sides of.

1092
04:28:10.159 --> 04:28:12.120
Your neck, gently.

1093
04:28:14.959 --> 04:28:20.200
Moving from the bottom of your neck. It would be

1094
04:28:20.440 --> 04:28:23.719
sort of near where your shoulders start, I guess, all

1095
04:28:23.760 --> 04:28:30.079
the way up to your jaw, your ears, kind of

1096
04:28:30.079 --> 04:28:35.799
an area the side of your neck. Of course, it's

1097
04:28:35.799 --> 04:28:51.319
a lot longer than the front of your neck. Then

1098
04:28:51.440 --> 04:28:59.280
massaging the back of your neck, especially that area where

1099
04:29:00.200 --> 04:29:08.319
perhaps we hold tension and as that area's message, you

1100
04:29:08.399 --> 04:29:12.639
can actually feel a sense of release in the back

1101
04:29:12.680 --> 04:29:20.600
of your neck and maybe you can breathe it out

1102
04:29:20.639 --> 04:29:26.360
as well. Notice how it feels. Notice how you feel.

1103
04:29:36.120 --> 04:29:39.760
And they're moving down to that area between your neck

1104
04:29:39.799 --> 04:29:49.559
and your shoulders, that musty area, starting to message that

1105
04:29:49.760 --> 04:29:54.040
area on both sides. I mean, this would be the

1106
04:29:54.159 --> 04:29:57.000
area that a lot of people would message if they

1107
04:29:57.040 --> 04:30:01.840
were going to give you like a shoulder message. Even

1108
04:30:01.920 --> 04:30:05.879
that's not technically the shoulders, but it's all the muscles

1109
04:30:05.920 --> 04:30:12.280
that lead to the shoulders from the neck and again

1110
04:30:12.440 --> 04:30:19.479
that can hold tension and stress, and when massaged sometimes

1111
04:30:19.520 --> 04:30:26.520
a nice deep message is useful, and you decide how

1112
04:30:26.760 --> 04:30:44.680
deep that message is, and just allow my knuckles just

1113
04:30:44.799 --> 04:30:48.000
to dig in to get to those.

1114
04:30:48.000 --> 04:30:49.840
Muscles and to really.

1115
04:30:53.000 --> 04:31:01.360
Relaxed all the time, and being firm yet gentle with

1116
04:31:01.559 --> 04:31:20.159
you and just stroking down the area to your actual shoulders,

1117
04:31:22.440 --> 04:31:32.040
moving to the muscles of your shoulders, and maybe initially

1118
04:31:32.280 --> 04:31:36.760
just pulling up the shoulders a little bit off the table,

1119
04:31:38.120 --> 04:31:40.040
just to give you a little bit of a stretch,

1120
04:31:42.040 --> 04:31:50.879
very gently, and you've got the muscles at the front

1121
04:31:50.920 --> 04:32:02.840
of your shoulders, the sides and the back. Again, this

1122
04:32:03.040 --> 04:32:06.840
is a part that can really take quite a bit

1123
04:32:06.879 --> 04:32:15.040
of pressure, quite a bit of needing if if you

1124
04:32:15.159 --> 04:32:23.319
wish to really release the tension to really get into

1125
04:32:23.399 --> 04:32:29.639
those muscles, and you can let your fingers in there

1126
04:32:29.719 --> 04:32:35.559
and they can feel really nice. Sometimes it's just being

1127
04:32:35.799 --> 04:32:46.159
stroked gently or being messaged quite strongly, can all be

1128
04:32:46.280 --> 04:32:56.559
beneficial to the relaxation with the muscles in your shoulders.

1129
04:33:06.439 --> 04:33:15.840
Now, as you move down your arms, we do one

1130
04:33:16.119 --> 04:33:19.400
arm at a time, starting with your right arm.

1131
04:33:26.000 --> 04:33:29.599
What I'll do is I just lift your arm up,

1132
04:33:30.520 --> 04:33:35.599
just hold it to the side of you. I'm where

1133
04:33:35.639 --> 04:33:42.119
it still be attached, and I just message the tops

1134
04:33:42.159 --> 04:33:55.520
of your arms all the way down to your forearms,

1135
04:33:58.279 --> 04:34:22.200
into your wrists, gently massaging that part, the softer part,

1136
04:34:22.279 --> 04:34:28.720
which is the under part of the arm, which leads

1137
04:34:28.880 --> 04:34:33.720
to the crease in your elbow. The inside. It's much

1138
04:34:34.240 --> 04:34:51.159
more sensitive skin. Sometimes just having that stroked, I feel

1139
04:34:51.279 --> 04:35:07.959
really nice, pleasurable and relaxing. Now moving down to your

1140
04:35:08.080 --> 04:35:20.880
right hand, just holding your hand in both of my hands,

1141
04:35:26.759 --> 04:35:33.279
just pressing gently on the back of your hand, stretching

1142
04:35:33.439 --> 04:35:44.159
your fingers ever so lightly, at the same time, pressing

1143
04:35:44.279 --> 04:35:57.639
down and massaging each finger, and then starting to massage

1144
04:35:57.759 --> 04:36:10.639
the palms of their hand. Just turning the hand, stretching

1145
04:36:10.720 --> 04:36:20.479
it gently and actually having your handheld can really be

1146
04:36:22.240 --> 04:36:27.919
an emotional experience sometimes, even if it is a stranger,

1147
04:36:29.919 --> 04:36:34.279
someone you don't know very well, like a massage person

1148
04:36:34.560 --> 04:36:48.319
or a therapist. Maybe because it's intimate, you can feel nice,

1149
04:36:50.959 --> 04:37:01.680
you can feel safe. As I put that right arm

1150
04:37:01.880 --> 04:37:09.880
back down where it was, we're gonna do the same

1151
04:37:10.040 --> 04:37:22.279
with your left arm, exactly the same, massaging the muscles

1152
04:37:23.439 --> 04:37:27.200
in your arm all the way down, do you arrest,

1153
04:37:31.360 --> 04:37:41.159
stroking the inside of your arm, just being gentle or

1154
04:37:41.279 --> 04:37:55.200
as firm as you require, and then massaging your left hand,

1155
04:38:01.720 --> 04:38:11.759
stretching the fingers, gently massaging the palm of your left hand.

1156
04:38:23.720 --> 04:38:51.720
Make you feel so so relaxing, so comforting, and I

1157
04:38:51.959 --> 04:39:04.040
just rest your left arm back down the start message

1158
04:39:04.599 --> 04:39:14.400
your back, the biggest part of your body, starting at

1159
04:39:14.400 --> 04:39:21.319
the top, starting again where we already have been, the

1160
04:39:21.560 --> 04:39:26.479
area at the top in between your shoulders, near your neck.

1161
04:39:28.240 --> 04:39:33.279
Going back, message in the area again, but this time

1162
04:39:33.639 --> 04:39:46.639
moving downwards, making it downward. Stroke to the middle of

1163
04:39:46.799 --> 04:39:54.959
a back, working from the outside inwards. So massage in

1164
04:39:55.080 --> 04:40:02.200
that your back, but the the outsides of your back,

1165
04:40:06.360 --> 04:40:19.919
the parts where your arms would maybe rest against, almost

1166
04:40:22.119 --> 04:40:34.599
the path that connects your front to your back. Just

1167
04:40:34.880 --> 04:40:43.319
messaging down firmly but gently, as firm as you want,

1168
04:40:46.759 --> 04:40:51.159
moving down, and then moving across a little bed, moving

1169
04:40:51.200 --> 04:40:57.240
all the way down again, be very gentle yet firm

1170
04:40:57.439 --> 04:41:09.080
as you choose. Eventually you get to the spine. We

1171
04:41:09.200 --> 04:41:13.279
can message the muscles and either side of your spine

1172
04:41:14.159 --> 04:41:17.159
from the top of your neck all the way down

1173
04:41:19.959 --> 04:41:27.959
to your lower back. And we can do that a

1174
04:41:28.080 --> 04:41:37.959
few times. Sometimes people would use the knuckle or the

1175
04:41:38.520 --> 04:41:42.959
you know, two fingers and just go either side of

1176
04:41:43.040 --> 04:41:48.200
the spine, almost just push down, go all the way

1177
04:41:48.279 --> 04:41:54.439
down to the bottom of the spine, each time releasing

1178
04:41:55.520 --> 04:42:05.599
tension and opening up the body, stretching your body so

1179
04:42:05.799 --> 04:42:13.119
that you feel more relaxed but at the same time rejuvenated.

1180
04:42:24.479 --> 04:42:26.240
And now I'm going to move to one.

1181
04:42:26.279 --> 04:42:34.560
Side, to your right side, and from the bottom of.

1182
04:42:34.639 --> 04:42:41.319
Your ribs to your pelvis, I'm going to massage that

1183
04:42:41.560 --> 04:42:46.759
area of your back. I'll stretch over the other.

1184
04:42:46.759 --> 04:42:52.040
Side and i will pull the muscles gently and massage

1185
04:42:52.200 --> 04:42:53.000
and push.

1186
04:42:54.240 --> 04:42:56.799
From one end that side or the way to my

1187
04:42:57.040 --> 04:43:02.240
side to the middle the fact to where your spine is.

1188
04:43:03.639 --> 04:43:09.279
Massaging that side of your spine the opposite side to

1189
04:43:09.360 --> 04:43:17.200
where I'm standing. It's almost like kneading bread. There's that

1190
04:43:17.400 --> 04:43:24.279
big area which is firm yet lots there to message.

1191
04:43:29.479 --> 04:43:33.799
Potentially one of the most important places to actually have

1192
04:43:34.360 --> 04:43:42.000
a message, because you feel it. You really feel the

1193
04:43:42.159 --> 04:43:47.279
release and the pleasure of having your lower back massaged.

1194
04:43:50.479 --> 04:43:56.119
It releases so much from your body that's not useful,

1195
04:43:59.319 --> 04:44:04.919
starting a healing process which will continue long after this

1196
04:44:05.119 --> 04:44:17.200
recording is over. The message in this part of your

1197
04:44:17.279 --> 04:44:22.639
body not only feels really good for you, it's actually

1198
04:44:22.759 --> 04:44:26.759
fun to do because it is, as I said, like

1199
04:44:27.000 --> 04:44:32.119
kneading bread it's a part that you can really get

1200
04:44:32.319 --> 04:44:39.720
hold of and really message deeply. If that's your choice,

1201
04:44:47.720 --> 04:44:49.639
then I'm going to move over to the other side

1202
04:44:49.639 --> 04:44:56.119
of your body and do the same with the opposite

1203
04:44:56.240 --> 04:45:05.560
part of your lower bad kneeding and messaging from your

1204
04:45:05.720 --> 04:45:12.360
side or a way to the middle of your back

1205
04:45:13.000 --> 04:45:26.560
where your spine is pressing and kneading, firm and gentle

1206
04:45:26.720 --> 04:45:36.560
at the same time. It feels so releasing this mixture

1207
04:45:36.639 --> 04:45:52.040
of pleasure, comfort, release, calmness, relaxation or mixed together. Plus

1208
04:45:52.119 --> 04:45:56.520
there's that feeling from your stomach as it's being stretched.

1209
04:45:58.400 --> 04:46:01.560
Even though you're in your stomach now, you can feel

1210
04:46:01.599 --> 04:46:05.400
it being stretched because that whole area is connected to

1211
04:46:05.520 --> 04:46:16.840
your stomach. Now we're going to move or move further

1212
04:46:17.040 --> 04:46:21.959
up to the top of your body and we do

1213
04:46:22.040 --> 04:46:30.680
the same this time, starting with your upper back. Put

1214
04:46:30.799 --> 04:46:35.680
my hands forward over and mess it massage in that

1215
04:46:36.000 --> 04:46:42.680
area up to your spine, from the side of your

1216
04:46:42.720 --> 04:46:47.919
body up to your spine to some of that message area,

1217
04:46:48.639 --> 04:46:54.599
the muscle tissue or wherever fatty tissue even will be

1218
04:46:54.880 --> 04:47:00.159
possibly from your chest because it's all connected, chest and

1219
04:47:00.279 --> 04:47:06.799
the back connect together. I'm going to be massaging and

1220
04:47:06.959 --> 04:47:12.159
just pulling some of that skin from your side up

1221
04:47:13.840 --> 04:47:22.520
and massaging the area of your upper back all the

1222
04:47:22.599 --> 04:47:29.240
way to your spine. And then I'll move down a

1223
04:47:29.279 --> 04:47:32.159
bit and I'll continue with the middle of your back,

1224
04:47:32.360 --> 04:47:41.360
doing exactly the same thing as gentle or as deep

1225
04:47:41.400 --> 04:47:52.880
as you choose. Now, I'll move or the other side

1226
04:47:52.919 --> 04:47:57.759
again and do the exact same thing with the top

1227
04:47:57.840 --> 04:48:07.159
of your back on the other side, from pretty much

1228
04:48:07.319 --> 04:48:20.759
underneath your arm area really to your spine, and then

1229
04:48:20.840 --> 04:48:28.119
continuing that all the way down including your lower your

1230
04:48:28.360 --> 04:48:45.479
middle of your back. I'm gonna go to your thighs,

1231
04:48:46.799 --> 04:48:52.240
the backs of your thighs, and the sides of your thighs,

1232
04:48:56.479 --> 04:49:05.439
starting with your right leg. Massage in the back and

1233
04:49:05.599 --> 04:49:14.119
the sides of your thighs gently and firmly. There's a

1234
04:49:14.240 --> 04:49:17.639
lot of muscles there. It's an area that can be

1235
04:49:17.799 --> 04:49:22.040
very tense at times and maybe needs a little bit

1236
04:49:22.119 --> 04:49:25.720
more pressure than the rest of the body that's up

1237
04:49:25.840 --> 04:49:36.000
to you. You can gently stroke the back of your

1238
04:49:36.080 --> 04:49:42.000
legs where you know, opposite your knee joint or underneath

1239
04:49:42.040 --> 04:49:55.000
your knee joint, very sensitive, gentle area, and then working

1240
04:49:55.159 --> 04:50:02.599
down to your calf muscles, massage in your calf muscles

1241
04:50:03.479 --> 04:50:16.799
thoroughly and deeply, if you choose, using both hands fingers

1242
04:50:17.319 --> 04:50:30.599
digging deep to your ankles, in the back of your

1243
04:50:31.560 --> 04:50:37.560
back of your ankles, just gently massage in that area,

1244
04:50:43.040 --> 04:50:49.200
maybe lifting the leg and stretching it a little bit.

1245
04:50:59.360 --> 04:51:14.680
Moving to the right foot, massaging the bottom of your

1246
04:51:14.759 --> 04:51:30.200
feet and the side of your feet gently but firm

1247
04:51:30.360 --> 04:51:41.439
enough so they don't tickle, and just allow the pleasure

1248
04:51:41.479 --> 04:51:47.040
that you get from heaving your feet massaged to just

1249
04:51:47.200 --> 04:51:56.119
overtake you as I continue to message your feet, the

1250
04:51:56.200 --> 04:52:04.040
bottoms of your feet, the sides, your arches, your heel.

1251
04:52:06.479 --> 04:52:08.720
You can put a lot of pressure into your heel

1252
04:52:09.479 --> 04:52:14.479
and it feels amazing, Yet the arches need to be

1253
04:52:14.599 --> 04:52:26.279
a bit more gentle. Stretching your toes gently the message

1254
04:52:26.400 --> 04:52:32.400
in the bottoms of your toes with my fingers, each

1255
04:52:32.560 --> 04:52:46.200
one individually. Moving over to the left leg to do

1256
04:52:46.360 --> 04:52:55.080
exactly the same thing. Starting at the top of the thighs,

1257
04:52:57.319 --> 04:52:59.759
work in the back of the thighs and the sides,

1258
04:53:01.479 --> 04:53:11.880
massaging deeply and gently the whole area, working all the

1259
04:53:11.959 --> 04:53:24.759
way down. And this is an area that maybe you

1260
04:53:24.840 --> 04:53:33.200
could like to spend more time relaxing and massaging. Perhaps

1261
04:53:34.119 --> 04:53:38.639
if you wanted, I could make a future recording. I

1262
04:53:38.680 --> 04:53:47.400
want to spend more time on one particular area. As

1263
04:53:47.479 --> 04:53:59.560
you move down to your calf muscles, massage in your

1264
04:53:59.680 --> 04:54:15.240
car muscles firmly and gently, move down your ankle into

1265
04:54:15.319 --> 04:54:22.959
your feet, Massage in the backs of your feet, the

1266
04:54:23.080 --> 04:54:32.279
bottoms of your feet, stretching your toes, and message in

1267
04:54:32.360 --> 04:54:40.319
each tone individually. And the feeling of pleasure and release.

1268
04:54:40.599 --> 04:54:48.680
The experience when you're having your feet massaged feels really good.

1269
04:55:00.439 --> 04:55:08.200
Now she turn over in your mind. Laying on your back,

1270
04:55:15.639 --> 04:55:29.279
She's going to start again your neck area, in your shoulders,

1271
04:55:33.319 --> 04:55:43.680
just to get back in touch with that area. And

1272
04:55:43.880 --> 04:55:55.479
as you move up, I can clean my hands, make

1273
04:55:55.560 --> 04:55:59.119
them more fresh, because now I'm going to message your

1274
04:55:59.240 --> 04:56:15.639
face simply starting off with your forehead. Your eyes are closed,

1275
04:56:16.959 --> 04:56:22.799
I can just stretch your eyes a little bit, pushing

1276
04:56:22.919 --> 04:56:39.799
up on your eyebrows, just massaging around your scalp, massaging

1277
04:56:40.000 --> 04:56:50.240
down your cheeks, around your ears, into your chaw, gently

1278
04:56:55.200 --> 04:57:00.919
the side of your neck chin.

1279
04:57:12.240 --> 04:57:13.959
They're just moving down.

1280
04:57:17.840 --> 04:57:24.560
From your neck down to your chest, starting him by

1281
04:57:24.720 --> 04:57:28.040
message in the very top of your chest.

1282
04:57:31.599 --> 04:57:32.720
Where the collar bone is.

1283
04:57:35.000 --> 04:57:46.799
Give a side of the collarbone, and they just message

1284
04:57:46.959 --> 04:57:59.159
in the hole of the chest, moving the chest around.

1285
04:58:07.959 --> 04:58:12.720
Because it's quite a large area, you can move from

1286
04:58:12.799 --> 04:58:23.919
one side to the next, moving my hands underneath pretty

1287
04:58:23.959 --> 04:58:33.560
much where your arms are, stretching up, stretching some of

1288
04:58:33.599 --> 04:58:41.599
the muscles of your back in the process, moving up

1289
04:58:42.759 --> 04:59:02.560
over your chest, and they're moving down again and then

1290
04:59:02.599 --> 04:59:08.479
allowing my hands they just massage gently and slide down

1291
04:59:09.799 --> 04:59:14.720
towards your stomach, starting in the middle of your chest,

1292
04:59:18.200 --> 04:59:25.000
and then gradually my hands moving apart and massaging and

1293
04:59:25.240 --> 04:59:34.759
sliding at the same time, moving down to just below

1294
04:59:34.799 --> 04:59:49.959
your red cage, moving down and then massaging up again,

1295
04:59:52.759 --> 05:00:00.639
giving your chest all the attention that it needs to

1296
05:00:00.840 --> 05:00:13.040
feel completely relaxed. Remembering that I'm also going to be

1297
05:00:13.159 --> 05:00:19.159
focusing on your sides as well, an area that really

1298
05:00:19.439 --> 05:00:27.000
doesn't get much attention, that feels really good when it's massaged.

1299
05:00:31.959 --> 05:00:35.959
Just stroking my hands down the sides of your body,

1300
05:00:39.759 --> 05:00:43.159
just below your arms, all the way down to your hips.

1301
05:00:52.799 --> 05:00:55.279
Now moving to your stomach area.

1302
05:00:57.319 --> 05:01:00.520
I'm going to stand on one side of you like

1303
05:01:00.639 --> 05:01:05.240
I did when I did your lower back. I'm gonna

1304
05:01:05.279 --> 05:01:10.759
do a similar process of just stretching the muscles from

1305
05:01:10.799 --> 05:01:24.240
your side, gently massaging from one side to the next,

1306
05:01:26.520 --> 05:01:33.479
moving the whole area from below your ribs all the

1307
05:01:33.560 --> 05:01:44.000
way down to below your belly button. And I'm gonna

1308
05:01:44.080 --> 05:01:47.279
move around to the other side of you and repeat

1309
05:01:47.360 --> 05:02:01.080
that process of relaxing deeply, calmly.

1310
05:02:04.240 --> 05:02:08.040
You feel loose, you feel free.

1311
05:02:10.439 --> 05:02:15.119
And it's something about having your stomach message that's different

1312
05:02:15.200 --> 05:02:16.680
from any other part.

1313
05:02:19.880 --> 05:02:23.720
Because we do have a tendency of holding.

1314
05:02:23.919 --> 05:02:28.159
A different kind of stress in your stomachs that we

1315
05:02:28.319 --> 05:02:37.360
may not be aware of. There's an owl message your stomach,

1316
05:02:39.680 --> 05:02:47.319
the front of your stomach, making circles around your belly button,

1317
05:02:53.040 --> 05:02:54.880
anything going the other way around.

1318
05:03:01.439 --> 05:03:07.159
There's a gentleness and a freedom that comes from feeling

1319
05:03:07.799 --> 05:03:18.119
how you're feeling. As I now move down the tops

1320
05:03:18.159 --> 05:03:24.599
of your thighs the muscles, massaging them, and.

1321
05:03:24.680 --> 05:03:27.919
I can do this to your legs at the same time,

1322
05:03:30.159 --> 05:03:39.439
pressing down, massaging deeply those muscles in your thighs, the

1323
05:03:39.599 --> 05:03:48.319
front of your thighs, and moving down to your knees,

1324
05:03:49.240 --> 05:04:01.919
gently massaging your knees, sliding down your shins, put pressure

1325
05:04:01.959 --> 05:04:09.759
on either side of your shin gently softly but firmly,

1326
05:04:13.919 --> 05:04:23.599
moving down to your ankles, stroking the tops of your feet,

1327
05:04:29.759 --> 05:04:35.159
and then with each foot in each hand, just gently

1328
05:04:35.400 --> 05:04:43.720
messaging the whole of the foot, the top, the bottom,

1329
05:04:44.479 --> 05:04:52.799
your heel, your ankle, your toes, messaging every part of

1330
05:04:52.880 --> 05:05:02.639
your feet. Feels so good, just to let go and

1331
05:05:02.919 --> 05:05:10.880
enjoy the process, Enjoy.

1332
05:05:14.040 --> 05:05:30.880
Feeling so deeply relaxed, so much comfort and so many feelings.

1333
05:05:31.880 --> 05:05:46.240
Be come just from touching your skin. And you can

1334
05:05:46.479 --> 05:05:56.840
just lie there for as long as you choose, enjoying

1335
05:05:57.080 --> 05:06:08.119
the feeling of deep comfort from being massaged by me.

1336
05:06:15.279 --> 05:06:37.240
Enjoy fear, deepay laxed. And all we're gonna do is

1337
05:06:40.840 --> 05:06:57.360
blow out some candles. In your mind there, we're going

1338
05:06:57.439 --> 05:07:07.799
to be a hundred candles, and you're going to blow

1339
05:07:08.000 --> 05:07:18.360
each one out individually, one by one, starting at one hundred.

1340
05:07:19.439 --> 05:07:26.799
As I count down all the way down to one,

1341
05:07:31.319 --> 05:07:40.240
and each time I say a number, you can imagine

1342
05:07:40.279 --> 05:07:46.720
that candle in front of you, and I'd like you

1343
05:07:46.880 --> 05:08:02.279
to actually eat physically generally blow that candle out, just

1344
05:08:06.119 --> 05:08:14.680
so it's not big blows, just a gentle, and that

1345
05:08:15.040 --> 05:08:24.599
candle will extinguish, and then I'll say the next number.

1346
05:08:26.240 --> 05:08:35.240
So we moved down and you can just blow that

1347
05:08:35.360 --> 05:08:45.319
one out as well. And as we move down the numbers,

1348
05:08:49.919 --> 05:08:58.560
you'll find yourself feeding more and more relaxed. If you

1349
05:08:58.759 --> 05:09:07.880
need to sleep, you'll also find yourself becoming incredibly tired

1350
05:09:09.119 --> 05:09:20.400
and sleepy. In fact, you may struggle to blow out

1351
05:09:20.560 --> 05:09:37.479
all one hundred of these candles as you feel more

1352
05:09:37.599 --> 05:10:05.319
and more deeply relaxed, more and more deeply tired, And

1353
05:10:05.720 --> 05:10:15.400
the further you go down, the more your mind starts

1354
05:10:15.880 --> 05:10:27.400
to drift. You may find that you stop listening to

1355
05:10:27.599 --> 05:10:40.080
me after a while. And even though there may be

1356
05:10:41.040 --> 05:10:49.040
background sounds where you are, you'll be aware of those

1357
05:10:49.240 --> 05:11:08.639
sounds at the moment, be may start just not even

1358
05:11:09.040 --> 05:11:27.840
notice them at all because they're unimportant. Where I am,

1359
05:11:30.439 --> 05:11:35.080
I've got the sounds of the birds, there's all horrors,

1360
05:11:35.200 --> 05:11:43.240
the pigeon who likes to say hello. Sometimes there's the

1361
05:11:43.319 --> 05:11:53.880
old plane that goes by, maybe traffic and trains in

1362
05:11:54.000 --> 05:12:06.319
the distance. But none of that scene is important whatsoever,

1363
05:12:11.119 --> 05:12:25.479
or candles you blow out. Less important anything is, or

1364
05:12:25.959 --> 05:12:37.799
candles you blow out. The further seemed to move away

1365
05:12:43.759 --> 05:12:57.479
from sounds and general date days. Stuff seems to just

1366
05:13:00.279 --> 05:13:00.880
for a way.

1367
05:13:03.200 --> 05:13:03.959
On its own.

1368
05:13:09.240 --> 05:13:20.360
You feel more calmer with every candle you blow out

1369
05:13:30.159 --> 05:13:40.240
guiding you the next number. Do you hear me say,

1370
05:13:47.319 --> 05:13:59.560
and then you blow that candle out to so easy,

1371
05:14:04.439 --> 05:14:25.080
so simple. I'm gonna start by introducing the first candle.

1372
05:14:28.639 --> 05:14:29.680
This is a hundred.

1373
05:14:34.080 --> 05:14:47.880
First candle, This is one hundred. When you blow that

1374
05:14:48.279 --> 05:14:56.919
candle out, you'll find.

1375
05:14:58.360 --> 05:15:01.360
Immediately slight.

1376
05:15:03.040 --> 05:15:14.919
Change in how you feel, as well as a real

1377
05:15:15.240 --> 05:15:46.400
sense of positivity, growing revenue, relaxation and sleepiness expanding. Starting

1378
05:15:47.119 --> 05:16:15.560
with one hundred, blow out that candle now ninety nine,

1379
05:16:34.000 --> 05:18:10.599
candle ninety eight, two ninety seven, ten ninety six, camp

1380
05:18:15.720 --> 05:19:45.040
ninety five, ninety four, candle ninety three, candle like two

1381
05:20:02.680 --> 05:21:34.439
hae ninety one, candle ninety can eighty nine, eighty eight

1382
05:22:04.560 --> 05:26:23.959
candle eighty candle eighty eight five ehhhhh eighty two seven

1383
05:26:32.200 --> 05:27:25.599
eight twohhhhh.

1384
05:27:14.000 --> 05:27:14.720
W see.

1385
05:27:18.200 --> 05:27:43.439
Including to the music.

1386
05:28:09.439 --> 05:29:02.560
Candle seventy nine, candle seventy eight, candle seventy seven, candle

1387
05:29:06.200 --> 05:30:08.599
seventy six, candle seventy five, candle seventy four, candle seventy three,

1388
05:30:20.479 --> 05:31:23.919
candle seventy two, candle seventy one, candle seventy one, candle

1389
05:31:27.720 --> 05:32:22.119
seventy and sixty nine candle sixty eight, candle sixty seven

1390
05:32:35.840 --> 05:33:40.639
candle sixty five, candle sixty four, candle sixty four, candle

1391
05:33:41.279 --> 05:35:22.080
sixty three, candle sixty sixty one, candle sixty fifty nine,

1392
05:35:43.639 --> 05:37:06.840
candle fifty eight, Can fifty fifty six, candle fifty five,

1393
05:37:24.360 --> 05:38:41.200
candle fifty four, handle fifty three, candle fifty two, candle

1394
05:38:44.720 --> 05:40:50.439
fifty two, candulone fifty, candle fIF one, candle fifty, candle

1395
05:40:54.360 --> 05:42:49.599
forty ninehhhhhhhhh, can forty eight, candle forty seven, candle forty six,

1396
05:43:17.639 --> 05:44:36.200
candle forty five, had forty two, Can do.

1397
05:44:41.279 --> 05:44:41.319
You?

1398
05:45:14.680 --> 05:47:20.119
Cand forty thirty nine and thirty eight, can do thirty

1399
05:47:20.439 --> 05:49:33.200
seven A thirty five, Canto thirty four and thirty three,

1400
05:50:05.799 --> 05:53:04.840
candle thirty one, candle thirty can twine ten nine, twenty

1401
05:53:05.400 --> 05:55:30.880
ate and twenty seven, cameo twenty six, cant wenty five

1402
05:56:09.360 --> 05:57:36.279
and win two four end twenty thirtysh can to go

1403
05:58:10.880 --> 06:00:57.360
and twenty one and wity yes and do nineteen, candle seventeen,

1404
06:01:43.200 --> 06:01:49.000
can six, day.

1405
06:02:46.279 --> 06:04:13.200
Four two.

1406
06:05:06.200 --> 06:08:01.919
And nine, dat.

1407
06:08:06.799 --> 06:11:09.200
Eight can't s two can two.

1408
06:13:14.000 --> 06:13:21.639
Can or.

1409
06:13:27.479 --> 06:13:34.680
Let go of all of those thoughts, worries, concerns about

1410
06:13:34.759 --> 06:13:41.279
the past, thoughts about the future, and even things you've

1411
06:13:41.319 --> 06:13:49.080
been thinking about today. Just let it all go because

1412
06:13:49.159 --> 06:13:56.759
none of it is useful in this moment. This is

1413
06:13:57.759 --> 06:14:17.240
your opportunity to just focus on feeling relaxed, allowing yourself

1414
06:14:17.360 --> 06:14:25.119
to get in touch with that natural sense of peace

1415
06:14:27.799 --> 06:14:33.439
that we all have within us. It's available for everyone.

1416
06:14:34.599 --> 06:14:39.520
It just sometimes takes a little bit of effort to

1417
06:14:39.720 --> 06:14:45.759
set up the right time and place in order for

1418
06:14:45.840 --> 06:14:52.799
you to just let go. Because when you do decide

1419
06:14:55.159 --> 06:14:59.919
to let go and relax, that's what your body is

1420
06:15:00.159 --> 06:15:08.880
starts to do because you've chosen, You've chosen to just

1421
06:15:10.439 --> 06:15:16.080
allow your body to unwind and your mind starts to

1422
06:15:16.200 --> 06:15:23.840
slow down. And it's a nice feeling. It's a nice

1423
06:15:23.919 --> 06:15:28.360
feeling at the beginning, just to know that you have

1424
06:15:28.599 --> 06:15:38.959
chosen to decide to relax deeply, and because you've made

1425
06:15:39.000 --> 06:15:47.880
that decision, your body or just follow suit, because sometimes

1426
06:15:48.080 --> 06:15:52.840
all the muscles in your body need is just permission

1427
06:15:53.080 --> 06:16:01.479
from you to relax because so often them we're busy,

1428
06:16:01.759 --> 06:16:05.919
we're going from here to there, we're walking around, and

1429
06:16:06.040 --> 06:16:13.400
we're doing stuff, and the body doesn't have any time

1430
06:16:13.639 --> 06:16:22.040
or space to really relax deeply. So it kind of

1431
06:16:22.119 --> 06:16:27.040
waits for you to lead the way, waits for your

1432
06:16:27.159 --> 06:16:38.240
permission and when you do give your permission, when you

1433
06:16:38.360 --> 06:16:42.479
give to say so, when you say okay, it's time

1434
06:16:44.840 --> 06:16:50.919
for your body to let go completely and relax totally,

1435
06:16:54.520 --> 06:17:04.159
your body just follows so a breath of relief. Ah good,

1436
06:17:04.240 --> 06:17:11.159
I can now relax. Have feeling at the end of

1437
06:17:11.240 --> 06:17:15.240
a day of very physical day that you may experience

1438
06:17:15.360 --> 06:17:18.680
in the past, where you get home and you just

1439
06:17:18.880 --> 06:17:23.159
sit down on a chair, maybe you kick your shoes off,

1440
06:17:23.279 --> 06:17:29.799
and ah, feels so nice. Know that you don't have

1441
06:17:29.959 --> 06:17:33.439
to get up again for a little while at least,

1442
06:17:34.479 --> 06:17:36.880
and if you choose, you can just sit there for

1443
06:17:37.040 --> 06:17:49.720
maybe an hour to It feels blissful. And just by

1444
06:17:49.959 --> 06:17:55.000
sitting down like that, your body knows that it's time

1445
06:17:55.119 --> 06:18:00.439
to relax. Your body has been given permission from you.

1446
06:18:02.680 --> 06:18:12.959
Because it's a mindset in your mind, you're prepared to

1447
06:18:13.159 --> 06:18:22.720
let go of everything and just completely allow all the

1448
06:18:23.000 --> 06:18:31.799
stress of your body to evaporate. Any tensions can just

1449
06:18:32.159 --> 06:18:51.560
gradually vanish. It's almost like magic, really, because that sense

1450
06:18:51.840 --> 06:18:58.080
of relaxation in your body, it's a very natural state.

1451
06:19:00.000 --> 06:19:04.560
It's not something unusual. It may feel unusual when you

1452
06:19:04.720 --> 06:19:08.000
first start to relax, if you if you haven't really

1453
06:19:09.439 --> 06:19:13.319
spent a lot of time focusing and giving yourself this

1454
06:19:13.520 --> 06:19:19.639
space to let go completely and relax may seem almost alien,

1455
06:19:21.520 --> 06:19:27.400
but it isn't. It's actually the most natural thing in

1456
06:19:27.479 --> 06:19:37.720
the world to let go completely, to relax totally, the

1457
06:19:37.880 --> 06:19:48.799
most natural thing in the world to allow yourself to

1458
06:19:49.119 --> 06:19:56.880
feel really calm in your mind. And it is almost

1459
06:19:57.520 --> 06:20:04.599
like a literal unwinding. It's like you press a button

1460
06:20:07.279 --> 06:20:13.680
and all the tension just releases, and it's like a wheel,

1461
06:20:14.040 --> 06:20:18.279
like a cog, like the inside of a clock, just unwinding.

1462
06:20:18.919 --> 06:20:22.360
And he's almos should I could see that the little

1463
06:20:22.439 --> 06:20:27.720
wind up knob that's used just going the opposite way

1464
06:20:28.720 --> 06:20:34.080
that you choose to wind it up, and the energy

1465
06:20:34.759 --> 06:20:45.240
that frenetic stress for energy gradually winding down, losing its power,

1466
06:20:46.560 --> 06:20:53.959
losing its strength. As a sense of relaxation becomes stronger

1467
06:20:55.159 --> 06:21:06.599
and deeper, and may find a the more relaxed you feel,

1468
06:21:08.000 --> 06:21:17.880
that your mind starts to wonder, maybe seem to stop

1469
06:21:18.080 --> 06:21:22.200
listening to me for a while, and your mind goes

1470
06:21:22.360 --> 06:21:27.680
somewhere else, and then you realize you're listening to me again,

1471
06:21:30.360 --> 06:21:37.200
and that's just your mind drifting to sleep, which is

1472
06:21:37.360 --> 06:21:48.520
quite natural because sometimes when we're stressed and tense, We're

1473
06:21:48.560 --> 06:21:52.200
not May I actually be aware of what we need

1474
06:21:53.439 --> 06:22:01.759
or we physically your emotionally need in this moment. But

1475
06:22:01.919 --> 06:22:08.200
when you allow your body and mind to relax completely,

1476
06:22:09.919 --> 06:22:17.159
and you let go of all thoughts, concerns, worries, ideas

1477
06:22:18.639 --> 06:22:23.200
all let go, allow them to drop onto the floor,

1478
06:22:28.680 --> 06:22:34.680
you start to get in touch with the feelings of

1479
06:22:36.560 --> 06:22:46.959
such relaxation. This feels so nice to be in touch

1480
06:22:47.360 --> 06:22:53.599
with the calmness of the different body parts as they

1481
06:22:56.400 --> 06:23:09.119
become looser and loose. So even your breathing seems easier

1482
06:23:09.799 --> 06:23:19.200
and more natural, effortless as I call outs through your

1483
06:23:19.360 --> 06:23:28.599
mouth or notice into your lungs, breathing in comforts and

1484
06:23:28.799 --> 06:23:38.119
relaxation and then just breathing out any excess remain intentional

1485
06:23:38.439 --> 06:23:49.159
stress from every part of your body and mind. As

1486
06:23:49.200 --> 06:23:54.840
you start to focus on your mind, maybe you notice

1487
06:23:55.080 --> 06:24:03.360
that things come to a stance or maybe just much

1488
06:24:03.840 --> 06:24:11.959
much lower than before, because your mind is not really

1489
06:24:13.279 --> 06:24:22.639
needed when listening to my voice, which allows your mind

1490
06:24:22.840 --> 06:24:31.159
to relax just as deep as your body. And that's

1491
06:24:31.279 --> 06:24:44.520
synchronicity between the relaxation of your body relaxation of your mind.

1492
06:24:46.880 --> 06:24:56.799
Let you know that feeling completely calm, loose, and relaxed

1493
06:25:00.240 --> 06:25:15.880
is a great healing experience fear and has so many

1494
06:25:17.479 --> 06:25:26.240
positive benefits for your body, mind, and your life. To

1495
06:25:26.360 --> 06:25:34.919
be able to let go everything and to relax completely.

1496
06:25:36.880 --> 06:25:44.959
You know, all parts of your body and mind, even

1497
06:25:45.080 --> 06:26:00.439
your bones are relaxed, all your muscles are arised, even

1498
06:26:00.720 --> 06:26:14.400
the skin that covers your body is relaxed. Every hair.

1499
06:26:17.360 --> 06:26:17.959
That you have.

1500
06:26:19.680 --> 06:26:37.240
Is also deeply relaxed. And your brain really starts to

1501
06:26:37.479 --> 06:26:50.720
feel the benefits of this heathing relaxation. And as you

1502
06:26:51.000 --> 06:26:57.479
focus on the inside of your scalp where your brain is,

1503
06:26:59.319 --> 06:27:07.119
you can start to realize and notice the benefits of

1504
06:27:07.279 --> 06:27:19.560
your brain relaxing deeply in your brain continues to relax

1505
06:27:22.720 --> 06:27:31.200
sends those messages to the rest of your body and

1506
06:27:32.080 --> 06:27:33.000
your mind.

1507
06:27:34.599 --> 06:27:57.400
To really relax e more deeply, relax more completely, letting

1508
06:27:57.639 --> 06:28:03.080
go of any remaining thoughts.

1509
06:28:04.599 --> 06:28:11.520
Or concerns, allow them just to drop onto the floor

1510
06:28:13.680 --> 06:28:22.119
because they're not long been necessary in this moment, this

1511
06:28:22.479 --> 06:28:32.319
moment of deep relaxation and calmness, feeling.

1512
06:28:34.599 --> 06:28:59.200
Your brain with deep, concentrated healing, calming, relaxing every part

1513
06:28:59.599 --> 06:29:18.080
of your brain, feeling so loose and comfortable, so relaxed

1514
06:29:20.000 --> 06:29:27.400
and beeaceful. Your brain feels.

1515
06:29:28.599 --> 06:29:40.799
So light, that's so healthy, That sense of deep deep comfort.

1516
06:29:42.639 --> 06:29:55.000
Really does allow you to enjoy those ever increase in

1517
06:29:55.520 --> 06:30:10.439
sensations of comfort, that is spreading throughout your body, relaxing

1518
06:30:11.080 --> 06:30:18.319
each and every muscle of your body, e.

1519
06:30:20.400 --> 06:30:39.799
Deeper and deeper, much more deeper than before, much more.

1520
06:30:41.599 --> 06:30:55.319
Comfort spreading through your body and your mind feed so

1521
06:30:57.240 --> 06:31:13.319
peaceful and calm, so very very peaceful in avery part

1522
06:31:15.959 --> 06:31:31.080
of your body. Letting go the a everything averything, so

1523
06:31:32.479 --> 06:31:52.479
peaceful and calm, so relax very second the passes you

1524
06:31:52.799 --> 06:32:17.119
feel d dpath relaxed, d per and d relax card

1525
06:32:20.000 --> 06:32:36.319
so calm peace for so very peace from your head

1526
06:32:36.959 --> 06:32:51.040
down to tis such peace and comfort growing all the time,

1527
06:32:53.880 --> 06:33:04.520
such peace and comfort spreading through your body, your.

1528
06:33:04.680 --> 06:33:21.520
Mind deeper, deepot, such comforts, spreading and sinking deeper.

1529
06:33:23.560 --> 06:33:35.200
Into ay muscle of your body. Sly, you feel amazing,

1530
06:33:38.200 --> 06:33:44.200
so relaxed, so peace, so.

1531
06:33:48.959 --> 06:33:50.959
So relax.

1532
06:33:54.319 --> 06:34:09.759
And peace, so letting going. I'm going to do a

1533
06:34:09.959 --> 06:34:17.680
body scan focusing on firstly how you feel in your body,

1534
06:34:18.799 --> 06:34:24.439
not trying to change how you feel, not trying to relax,

1535
06:34:25.720 --> 06:34:30.680
not trying to move away from any discomfort or stress

1536
06:34:30.919 --> 06:34:38.360
or tension. Just accepting, observing and accepting how you feel

1537
06:34:39.319 --> 06:34:44.279
in the different parts of your body. Just allowing yourself

1538
06:34:45.639 --> 06:34:53.119
to be exactly as you are, to notice, to get

1539
06:34:53.200 --> 06:35:01.799
in touch with how you actually feel in this moment.

1540
06:35:05.159 --> 06:35:11.799
I'm going to start off by focusing on your hands.

1541
06:35:16.400 --> 06:35:24.119
Just be aware of your hands. I'd like you to

1542
06:35:24.319 --> 06:35:29.279
move your hands around, just maybe move your fingers a

1543
06:35:29.319 --> 06:35:37.400
little bit. I've been enclosing your hands very gently, just

1544
06:35:37.919 --> 06:35:43.319
so that you can get in touch with how your

1545
06:35:43.520 --> 06:36:06.319
hands and your fingers feel, very very slow movements. Focusing

1546
06:36:06.520 --> 06:36:13.720
now on your feet, and if you can just do

1547
06:36:14.639 --> 06:36:19.040
kind of an equivalent with your feet is you've just

1548
06:36:19.279 --> 06:36:27.720
done with your hands, maybe turning your ankles, moving your

1549
06:36:27.799 --> 06:36:39.720
feet around, moving your toes gently, only very gently and

1550
06:36:40.000 --> 06:36:48.880
very slowly, noticing how your feet feel.

1551
06:36:50.599 --> 06:36:51.599
In this moment.

1552
06:36:58.520 --> 06:37:04.639
Focusing now on your eyes, I'd like you to just

1553
06:37:06.319 --> 06:37:12.119
focus on your eyelids. Maybe you can open and close

1554
06:37:12.200 --> 06:37:16.400
your eyes a couple of times to really get in

1555
06:37:16.599 --> 06:37:20.720
touch with how you feel. When you do close your eyes,

1556
06:37:22.840 --> 06:37:29.240
the muscle changes in your eyes when you do close them,

1557
06:37:32.080 --> 06:37:38.479
maybe raising your eyebrows. It stretches the tops of your eyes.

1558
06:37:41.680 --> 06:37:50.119
Perhaps squinting your eyes, scrunching up your eyes, just so

1559
06:37:50.279 --> 06:37:57.200
you can really get in touch with all the aspects

1560
06:37:58.639 --> 06:38:18.040
of how your eyes feel right now. Now focusing on

1561
06:38:18.200 --> 06:38:22.599
your thighs, then, you know it just starts you to

1562
06:38:23.200 --> 06:38:33.200
gently tense your thighs, just very very gently, just enough

1563
06:38:34.479 --> 06:38:46.479
so you can become more attuned to the physical sensation

1564
06:38:48.240 --> 06:38:53.360
of your upper legs, the front of your thighs, and

1565
06:38:53.479 --> 06:39:06.840
the backs of your thighs. Noticing and observing how your

1566
06:39:07.000 --> 06:39:22.080
thighs feel right now, moving your focus to the back

1567
06:39:22.159 --> 06:39:28.720
of your neck, just noticing the back of your neck,

1568
06:39:30.200 --> 06:39:35.479
the muscles, and of course they lead to the side

1569
06:39:35.560 --> 06:39:39.680
of your neck. They also lead to the top of

1570
06:39:39.799 --> 06:39:46.159
your back, which leads to your shoulders. So as your

1571
06:39:46.479 --> 06:39:52.159
focus on the back of your neck, maybe you can

1572
06:39:53.119 --> 06:39:58.639
move your head gently upwards as if you're looking up.

1573
06:40:00.639 --> 06:40:06.240
Maybe moving your head down as if you're looking down.

1574
06:40:09.360 --> 06:40:14.279
Perhaps moving your head side to side, right to left,

1575
06:40:16.319 --> 06:40:29.200
only very slowly, very gently. You're not trying to force anything.

1576
06:40:30.959 --> 06:40:40.159
It has to be very very gentle, just so you

1577
06:40:40.319 --> 06:40:53.799
can be more in touch with the feelings, with the sensations,

1578
06:40:54.000 --> 06:41:03.200
the physical sensations of how back of your neck feels

1579
06:41:04.959 --> 06:41:05.720
right now.

1580
06:41:13.080 --> 06:41:13.479
As we.

1581
06:41:15.479 --> 06:41:24.119
Now focus on the tops of your arms, the parts

1582
06:41:24.240 --> 06:41:28.919
where your biceps and your triceps are between your elbow

1583
06:41:29.000 --> 06:41:37.080
and your shoulders. So you focus on those parts, the

1584
06:41:37.279 --> 06:41:44.279
tops of your arms. You may like to just tense them,

1585
06:41:45.159 --> 06:41:51.959
but very very gently and slowly.

1586
06:41:54.479 --> 06:42:02.479
See you're not straining or putting any pressure whatsoever.

1587
06:42:03.400 --> 06:42:13.080
On your arms. It's just slowly you can gain more

1588
06:42:13.439 --> 06:42:19.479
of a sense of how your upper arms.

1589
06:42:20.720 --> 06:42:22.000
Are feeling.

1590
06:42:23.840 --> 06:42:35.040
In this moment. Just notice them as you gently, very

1591
06:42:35.319 --> 06:42:44.360
gently and slowly tighten the muscles and then let go.

1592
06:42:48.639 --> 06:42:57.040
Notice how the tops of your arms feel right now,

1593
06:43:05.200 --> 06:43:16.400
as now focus on your stomach, the area the lower

1594
06:43:16.520 --> 06:43:22.720
abdomen area below your belly button, moving all the way

1595
06:43:22.840 --> 06:43:36.680
down to your hips, just above your grind. Maybe you're

1596
06:43:36.720 --> 06:43:47.520
able to tense these muscles in the area very very gently.

1597
06:43:50.560 --> 06:43:51.639
And slowly.

1598
06:43:57.319 --> 06:44:01.720
If that's a difficult thing to do, maybe you can

1599
06:44:01.919 --> 06:44:12.560
just move your body, pushing your stomach up, maybe moving

1600
06:44:12.639 --> 06:44:18.439
a little bit to aside using your hips, just so

1601
06:44:19.040 --> 06:44:27.639
you can get more in tune with how your lower

1602
06:44:28.200 --> 06:44:45.159
up too an area is feeling in this moment. Just

1603
06:44:45.599 --> 06:45:07.799
noticing the physical sensations or your lower abdomen as you

1604
06:45:08.040 --> 06:45:23.479
move your attention to your mouth, noticing your lips, then

1605
06:45:23.560 --> 06:45:41.439
inside your mouth, your teeth, your guns, your tongue, just

1606
06:45:41.720 --> 06:45:50.319
noticing how your tongue and your mouth feels. It may

1607
06:45:50.599 --> 06:45:59.279
help by moving your tongue around your mouth, moving it

1608
06:45:59.720 --> 06:46:07.240
to your left, maybe pressing it gently against the side

1609
06:46:07.400 --> 06:46:13.639
of your mouth, and then to the right, gently to

1610
06:46:13.799 --> 06:46:20.439
the side of your mouth, perhaps pressing up against the

1611
06:46:21.759 --> 06:46:28.560
top of your mouth, and then down gently against the

1612
06:46:28.639 --> 06:46:43.319
bottom of your mouth, always very slowly and very very gentle,

1613
06:46:48.200 --> 06:47:00.520
so that you can be aware of how you feel

1614
06:47:03.919 --> 06:47:24.639
in your mouth area. Now I'm going to focus on

1615
06:47:24.840 --> 06:47:40.959
your wrists and I'll ask you to maybe just rotate

1616
06:47:42.639 --> 06:47:49.639
your wrists by moving your hands in a circular motion

1617
06:47:50.959 --> 06:48:15.680
very gently and slowly, just so can feel the sensations

1618
06:48:16.759 --> 06:48:17.880
that you are.

1619
06:48:18.200 --> 06:48:23.040
Currently experiencing in.

1620
06:48:26.040 --> 06:48:36.439
Your risks. Perhaps move in your hands up and down

1621
06:48:39.119 --> 06:49:20.119
again very very gently and slowly, very chins or slows

1622
06:49:20.520 --> 06:49:37.560
there start to observe your lower back. Their bad part

1623
06:49:37.919 --> 06:49:55.119
is just above your hips, where your coxis are the

1624
06:49:55.479 --> 06:50:02.360
whole area which also really does include the sides of

1625
06:50:02.479 --> 06:50:13.279
your body, because those muscles are very much connected as

1626
06:50:13.360 --> 06:50:21.400
those muscles also move into your hyperia, connect into your buttocks,

1627
06:50:24.479 --> 06:50:39.279
the sides of your hips, and if you're physically able

1628
06:50:39.479 --> 06:50:48.680
to do so, maybe you can very gently just move

1629
06:50:48.840 --> 06:51:01.880
your body eviss slightly, very slowly, some side to side,

1630
06:51:05.599 --> 06:51:22.439
just enough to gauge how you feel in your lower back,

1631
06:51:30.000 --> 06:51:40.439
perhaps scut even move your hips gently up and down,

1632
06:51:44.200 --> 06:51:56.759
gently and slowly, in order to be in touch.

1633
06:51:59.119 --> 06:52:02.279
With a fizz the course sensations.

1634
06:52:03.919 --> 06:52:33.240
Hold your lower back, as we know your attensure to

1635
06:52:33.439 --> 06:52:41.159
your joe. The area for your chin all the way

1636
06:52:41.279 --> 06:52:44.240
up the al e.

1637
06:52:44.400 --> 06:52:44.680
Is a.

1638
06:52:48.000 --> 06:52:49.799
Oh, your joe.

1639
06:52:59.759 --> 06:52:59.880
Hm.

1640
06:53:00.080 --> 06:53:08.520
And just if it's okay to do so, gently open

1641
06:53:08.680 --> 06:53:18.360
your mouth nor wide, no stretching, just very gently and

1642
06:53:21.439 --> 06:53:30.040
slowly open in your mouth an enclose in your mouth

1643
06:53:32.360 --> 06:53:51.240
very gently and slowly, so you can be in touch

1644
06:53:58.159 --> 06:54:31.439
with how your jaw fe Else now I have to sing.

1645
06:54:31.720 --> 06:54:47.000
Now your chest areun and you don't need to do

1646
06:54:47.200 --> 06:54:55.479
anything to move your chest because it moves every time

1647
06:54:55.759 --> 06:55:14.240
you breathe. The moves very gently and slowly automatically with

1648
06:55:14.560 --> 06:55:25.639
each breath you take. As you focus on.

1649
06:55:28.080 --> 06:56:13.360
How your chest feels when you breathe, move in your focus.

1650
06:56:14.880 --> 06:56:27.639
To your forearms with your elbows. Maybe you're able to

1651
06:56:30.439 --> 06:56:32.159
very gently.

1652
06:56:33.599 --> 06:56:45.360
And slowly dense the muscles in your forearms, and when

1653
06:56:45.439 --> 06:56:52.439
you do that, you can feel your elbows as well,

1654
06:57:01.840 --> 06:57:34.840
very gently and slowly, gently and softly observing your forearms

1655
06:57:38.040 --> 06:58:07.720
and helpers. Now focus of the rest of your back,

1656
06:58:11.840 --> 06:58:34.119
your upper back in the middle, the middle of your back. Again,

1657
06:58:34.759 --> 06:58:45.680
this part of your body moves also every time you breathe.

1658
06:58:50.520 --> 06:59:04.159
You may not notice that. Usually by ship sir, your

1659
06:59:04.319 --> 06:59:11.560
upper back in the middle of your back. You can

1660
06:59:11.799 --> 07:00:08.000
really feel that gentle and low rement. Moving your focus

1661
07:00:09.959 --> 07:00:22.880
into your hip area, your butty as your brain. There's

1662
07:00:23.080 --> 07:00:28.840
muscles and those bones in your midsection.

1663
07:00:56.439 --> 07:00:58.080
Just noticing.

1664
07:01:00.080 --> 07:01:20.200
Out your hips feel right now you can very very

1665
07:01:20.799 --> 07:01:35.560
gently move your hips maybe side to side, very gently

1666
07:01:35.840 --> 07:02:32.479
and yeah, very gently, softly. M Everything starts to slow down,

1667
07:02:38.959 --> 07:02:44.639
including the thoughts in your mind and your mind itself

1668
07:02:47.840 --> 07:02:54.520
just starts to gradually. It doesn't have to be instant,

1669
07:02:54.599 --> 07:03:02.599
but just gradually starting to It's almost like time is

1670
07:03:03.040 --> 07:03:14.159
straight chin. It's a slower pace to maybe what you're

1671
07:03:14.520 --> 07:03:22.119
used to in your day to day life. It's a

1672
07:03:22.400 --> 07:03:49.319
slower movement of energy, very small movements which make up

1673
07:03:49.680 --> 07:03:57.240
the larger movements, which is always the case. Now, when

1674
07:03:57.319 --> 07:04:02.479
you move your hand it might seem like it's one movement,

1675
07:04:02.560 --> 07:04:10.520
but it's lots of minute different muscles moving in accordance

1676
07:04:10.639 --> 07:04:21.799
with each other. And what happens in this space that

1677
07:04:22.000 --> 07:04:23.599
we're sharing is.

1678
07:04:28.919 --> 07:04:30.000
We move from.

1679
07:04:32.720 --> 07:04:50.959
That big movement into those smaller movements. Starting to focus

1680
07:04:51.279 --> 07:05:01.520
on how your body feels, not just as a whole,

1681
07:05:02.919 --> 07:05:06.040
not just oh, i'm feel in this way. I'm feeling

1682
07:05:07.119 --> 07:05:13.080
stressed or tense, or I'm feeling relaxed and calm. I'm

1683
07:05:13.200 --> 07:05:20.200
feeling this way, I'm feeling that way. Starting to notice

1684
07:05:20.400 --> 07:05:32.639
that your body begins to present to you small feelings

1685
07:05:34.240 --> 07:05:51.439
around your body, small physical sensations in your legs, whether

1686
07:05:51.880 --> 07:06:04.639
pleasurable or not. Maybe resisting the temptation to label them

1687
07:06:07.560 --> 07:06:15.200
or to judge them those feelings. Just thinking them, thinking

1688
07:06:15.240 --> 07:06:28.400
about them is just being neutral, just feelings, not being

1689
07:06:29.479 --> 07:06:39.759
particularly concerned, but just noticing what your body is telling you.

1690
07:06:47.720 --> 07:06:54.040
Feelings in your arms, instead of feeling the whole of

1691
07:06:54.159 --> 07:07:03.759
the arm, maybe notice those in your feelings, all those

1692
07:07:03.840 --> 07:07:15.639
different muscles and the skin, the hairs of your arms,

1693
07:07:15.919 --> 07:07:20.680
the all the internal parts of your arms, the veins,

1694
07:07:30.840 --> 07:07:39.959
the bones, Just being aware of maybe your elbow on

1695
07:07:40.080 --> 07:07:48.439
your right arm has a certain feeling. Maybe your left

1696
07:07:48.560 --> 07:08:13.400
wrist also has its own individual physically called sensation. What

1697
07:08:13.479 --> 07:08:20.080
about your forearm on your right arm, you're right forearm,

1698
07:08:27.400 --> 07:08:33.479
there may not be any particular feeling that you could

1699
07:08:33.560 --> 07:08:41.439
even give a name to, may not feel like anything

1700
07:08:42.439 --> 07:08:53.200
other than just a feeling. Yeah, it's there. The feelings

1701
07:08:53.279 --> 07:08:59.279
in your shoulders, perhaps your shoulders when you think about them,

1702
07:09:00.479 --> 07:09:04.759
kind of almost like they're the same, you know, the

1703
07:09:04.880 --> 07:09:09.840
same feeling, almost like your both of your shoulders are

1704
07:09:09.959 --> 07:09:22.720
just one thing. Of course they're not. And when you

1705
07:09:22.919 --> 07:09:28.959
focus on your left shoulder and then on your right shoulder,

1706
07:09:31.000 --> 07:09:35.479
maybe find that you move the muscles a little bit,

1707
07:09:37.000 --> 07:09:51.840
maybe tense the muscles gently, noticing the difference in each shoulder.

1708
07:10:00.240 --> 07:10:18.720
H your lower back, the left side of your lower

1709
07:10:18.840 --> 07:10:30.279
back and the right side of your lower back of

1710
07:10:30.439 --> 07:10:35.479
course that connection to your buttocks and to your hips,

1711
07:10:43.000 --> 07:10:46.599
and also moving up into the middle of your back.

1712
07:10:56.479 --> 07:11:01.319
And sometimes like right now, actually when focus on that part,

1713
07:11:02.680 --> 07:11:07.080
when I focused on my buttocks and then I focused

1714
07:11:07.119 --> 07:11:11.240
on the middle of my back, I almost felt like

1715
07:11:11.439 --> 07:11:12.240
the muscles in.

1716
07:11:12.319 --> 07:11:22.360
My lower back were being stretched very gently, just stretched

1717
07:11:22.400 --> 07:11:27.200
a little bit, even though I wasn't doing anything.

1718
07:11:28.919 --> 07:11:35.560
To try to stretch your lower back. It just seemed

1719
07:11:35.560 --> 07:11:48.319
to happen. The feeling of very gently stretching your lower back.

1720
07:11:54.119 --> 07:11:54.880
Comes along.

1721
07:11:58.599 --> 07:12:21.919
I have feeling in your chest, just noticing what sensations

1722
07:12:23.520 --> 07:12:41.200
you are experiencing in your chest right now. And there's

1723
07:12:41.240 --> 07:12:45.040
so much of the chest. Of coursely there's the collar

1724
07:12:45.159 --> 07:12:48.919
bone leading to the chest. You've got the chest bone,

1725
07:12:52.200 --> 07:13:00.720
You've got the muscles in your chest. Of course, your female,

1726
07:13:01.400 --> 07:13:08.560
there's possibly the breasts. If you're male, you've got the

1727
07:13:11.439 --> 07:13:16.959
different well why not that different these days, but there

1728
07:13:17.040 --> 07:13:22.240
may be more muscles at the top of the chest,

1729
07:13:25.599 --> 07:13:29.880
but at the side underneath it's pretty much the same.

1730
07:13:30.639 --> 07:13:33.720
Whether you're a man or a woman. There's muscles there,

1731
07:13:35.080 --> 07:13:40.200
muscles that stretch out to your back as well as

1732
07:13:40.319 --> 07:13:48.919
breast tissue stretches and moves into your back. To just

1733
07:13:49.000 --> 07:14:08.599
being aware of your chest, being with whatever feeling there

1734
07:14:08.720 --> 07:14:28.240
is in your chest. And when I noticed that, I

1735
07:14:28.400 --> 07:14:36.319
focus on my chest. I feel it in my back,

1736
07:14:36.639 --> 07:14:40.720
my upper back. I mean, I guess the obvious reason

1737
07:14:40.799 --> 07:14:50.799
would be because you know, I'm breathe in in and

1738
07:14:50.959 --> 07:14:54.560
it stretches my chest and my back at the same time.

1739
07:15:02.479 --> 07:15:17.759
It feels it feels okay, doesn't feel I've got a

1740
07:15:17.799 --> 07:15:24.319
little bit of pain in my right chest, a little

1741
07:15:24.360 --> 07:15:30.159
bit not pain, but a little discomfort, maybe stiffness possibly,

1742
07:15:30.720 --> 07:15:39.599
I don't know. I notice my shoulders are also wanting

1743
07:15:39.799 --> 07:15:46.720
to flex for some reason. I think that's probably part

1744
07:15:46.799 --> 07:15:55.240
of my upper back, that connection between my shoulders and

1745
07:15:55.319 --> 07:15:59.439
my upper back, because I can move my shoulders and

1746
07:16:00.560 --> 07:16:07.200
stretch the muscles in my back, moving the shoulders backwards

1747
07:16:08.200 --> 07:16:11.240
or up, which then.

1748
07:16:11.200 --> 07:16:14.439
Moves the I think it's the scapulous.

1749
07:16:16.360 --> 07:16:34.040
In your back. It feels quite nice. Actually, a good

1750
07:16:34.119 --> 07:16:37.439
thing about this is you can, if you want to,

1751
07:16:38.159 --> 07:16:53.080
you can just flex or stimulate the various muscles in

1752
07:16:53.200 --> 07:16:58.880
your body gently in order to get more of a

1753
07:16:59.080 --> 07:17:14.000
sense of how they feel. And when you're relaxing, when

1754
07:17:14.040 --> 07:17:18.080
you do tense and muscle, then you let it go

1755
07:17:18.400 --> 07:17:27.200
and you let it relax. It relaxes way more than

1756
07:17:27.240 --> 07:17:37.360
it would normally. That you have to feel that you're

1757
07:17:37.400 --> 07:17:41.040
able to do that. There's no point in doing it

1758
07:17:41.240 --> 07:17:47.080
if there's an issue with the per part of your body.

1759
07:17:50.520 --> 07:17:57.119
You need to be gentle with yourself at all times,

1760
07:18:00.119 --> 07:18:11.279
relax in deeply. It's important to be kind to yourself.

1761
07:18:18.840 --> 07:18:27.319
As you notice your mind how much has your mind

1762
07:18:27.639 --> 07:18:54.880
slowed down since we started this recording. How came and

1763
07:18:55.119 --> 07:19:06.439
peaceful is your mind right now? We have nothing to

1764
07:19:06.560 --> 07:19:16.439
think about and just my voice to listen to. Because

1765
07:19:16.560 --> 07:19:27.479
you know the intention behind this recording, this relaxation. At

1766
07:19:27.520 --> 07:19:33.959
the very least, for you to feel more relaxed at

1767
07:19:34.000 --> 07:19:37.360
the end of recording than you did at the beginning,

1768
07:19:42.520 --> 07:19:51.200
at the very least, for your mind to slow down

1769
07:19:54.119 --> 07:20:06.840
as your body continues to relax, because that's what you

1770
07:20:08.520 --> 07:20:28.279
want to happen. That's what you expect to happen, for

1771
07:20:28.520 --> 07:20:46.720
relaxation to fill your body, maybe calm in your mind

1772
07:20:48.240 --> 07:20:55.720
to the point of boredom. When you start maybe to

1773
07:21:01.400 --> 07:21:43.119
drift away. Drifting, it's almost as if you're moving further

1774
07:21:43.279 --> 07:21:51.520
away from your body in your mind, just leaving that there,

1775
07:21:59.479 --> 07:22:03.799
kind of like can an escape pod in a spaceship

1776
07:22:04.200 --> 07:22:07.599
a movie a space movie, you know when they get

1777
07:22:07.639 --> 07:22:13.599
into a little part in it. Since the month far

1778
07:22:13.799 --> 07:22:42.840
away from the spaceship, safe to dream and continue to relax.

1779
07:23:03.119 --> 07:24:30.159
Drifting so slur and peace, so rare and peace, and

1780
07:24:30.400 --> 07:24:31.759
focusing on the.

1781
07:24:33.959 --> 07:24:46.959
Feeling of those individual parts of your body that's.

1782
07:24:49.560 --> 07:25:08.599
Or relaxing. One by one. You may find that every

1783
07:25:08.720 --> 07:25:19.759
now and then you realize that you weren't listening to

1784
07:25:19.919 --> 07:25:30.040
my voice because your mind started to imagine something different,

1785
07:25:31.439 --> 07:25:41.799
maybe started to almost move into some kind of a

1786
07:25:42.159 --> 07:25:51.040
dreamy state. And then you become aware of my voice again.

1787
07:25:54.639 --> 07:26:01.200
And even though you may want to focus on my voice,

1788
07:26:01.919 --> 07:26:09.319
you may also wish to allow your mind to just

1789
07:26:09.680 --> 07:26:29.560
drift naturally into that space of comfort and safety. As

1790
07:26:29.639 --> 07:26:47.080
you feel more comfort spreading through your body like a

1791
07:26:47.319 --> 07:27:01.720
warm blanket covering you chently in your body, it just

1792
07:27:04.400 --> 07:27:21.880
the perfect temperature, and even if you can hear background sounds,

1793
07:27:27.479 --> 07:27:39.799
they just don't seem to matter anymore. There's that sense

1794
07:27:39.959 --> 07:27:59.520
of peace spreads through your mind like a gentle breeze, Yes,

1795
07:27:59.639 --> 07:28:12.159
strong enough to blow away all negativity, strong enough to

1796
07:28:15.599 --> 07:28:25.720
remove from your mind any anxiety or stress that was

1797
07:28:25.919 --> 07:28:41.040
there before, and blow away any other thoughts or feelings

1798
07:28:41.439 --> 07:29:07.919
that just don't fit with the sense laxation that is feeling.

1799
07:29:10.040 --> 07:29:11.000
Your body.

1800
07:29:15.639 --> 07:29:33.119
And your mind. And as you focus on your mind

1801
07:29:35.319 --> 07:29:41.279
and countdown from ten down to one, and with each

1802
07:29:41.840 --> 07:30:06.919
number you hear, your mind will become slightly more relaxed,

1803
07:30:09.639 --> 07:30:18.000
just just slightly sort from ten down to nine, just

1804
07:30:18.159 --> 07:30:25.439
a slight movement from nine down to eight, just another

1805
07:30:27.360 --> 07:30:42.119
small change in how you feel. Eight down to seven.

1806
07:30:44.880 --> 07:30:50.279
That feeling is a gap, almost like a gap that

1807
07:30:50.680 --> 07:31:00.319
starts to get wider, the gap between those feelings that

1808
07:31:00.520 --> 07:31:07.439
you used to have in your mind compared to the

1809
07:31:07.599 --> 07:31:14.759
feelings you have that are growing now, feelings of comfort

1810
07:31:15.080 --> 07:31:26.759
and security and confidence, and the gap becomes wider. Makee

1811
07:31:26.840 --> 07:31:33.759
down to seven, seven, down to six, and when you

1812
07:31:33.840 --> 07:31:40.200
get to five, your mind will start to have a

1813
07:31:40.680 --> 07:31:53.840
certain physical sensation, most like there's a magnet outside of

1814
07:31:53.959 --> 07:32:01.000
your head sucking the tension and the stress and remaining

1815
07:32:02.080 --> 07:32:08.479
feelings that you don't want, sucking them out through your skull.

1816
07:32:14.240 --> 07:32:15.759
And then down to four.

1817
07:32:17.560 --> 07:32:24.360
You could start to really experience that sense of not

1818
07:32:24.639 --> 07:32:34.799
just emptiness, but space, a place full of fresh air,

1819
07:32:39.840 --> 07:32:46.639
place where you can stretch. It's almost as if as

1820
07:32:46.720 --> 07:32:51.840
you go down to four and three your mind is expanding,

1821
07:32:52.479 --> 07:32:55.000
with this sense.

1822
07:32:57.639 --> 07:32:59.000
Of peace.

1823
07:33:00.319 --> 07:33:03.119
And tranquility growing.

1824
07:33:05.319 --> 07:33:11.400
As it moves down to When you get to one,

1825
07:33:12.799 --> 07:33:21.439
in your mind just feels exactly how you want to feel.

1826
07:33:24.759 --> 07:33:42.680
It's almost perfect feeling, maybe a sensation that you'd like

1827
07:33:42.880 --> 07:33:43.639
to keep.

1828
07:33:46.639 --> 07:33:49.919
A place that's safe, where.

1829
07:33:51.200 --> 07:34:10.200
Nothing can affect you at all, and you can stay

1830
07:34:10.279 --> 07:34:19.040
in that that space of comfort and confidence, confident in

1831
07:34:19.159 --> 07:34:27.319
your own ability to create this space and this feeling

1832
07:34:27.599 --> 07:34:34.520
of comfort within your own mind just by counting ten

1833
07:34:36.319 --> 07:34:43.439
down to one. And this is something that you can

1834
07:34:43.560 --> 07:34:52.639
do yourself when you're on your own a time when

1835
07:34:52.720 --> 07:34:56.720
you can maybe sit down, maybe just for a few minutes,

1836
07:35:01.319 --> 07:35:12.360
close your eyes. It just counts slowly from ten down

1837
07:35:12.479 --> 07:35:24.080
to one and re experience these feelings in your mind.

1838
07:35:29.959 --> 07:35:34.279
And when you feel that way in your mind, your

1839
07:35:34.360 --> 07:35:48.880
body copies your mind and that feeling it's spread through

1840
07:35:49.080 --> 07:35:56.200
your spine and your nervous system into every part of

1841
07:35:56.319 --> 07:36:11.439
your body, travels through your bloodstream, heathen and relaxing every

1842
07:36:12.439 --> 07:36:30.319
particle of your existence. And we can practice this a

1843
07:36:30.439 --> 07:36:38.520
few times before the end of the recording, and then

1844
07:36:38.599 --> 07:36:45.599
you can practice on your own, and each time you

1845
07:36:45.880 --> 07:36:57.560
count from ten down to one, the feelings of comfort, calmness,

1846
07:36:57.799 --> 07:37:16.240
and deep deep relaxation becomes stronger and deeper feeling. Your

1847
07:37:17.520 --> 07:37:27.439
mind and your brain with these positive chemicals spread throughout

1848
07:37:27.520 --> 07:37:37.360
your body, relaxing you so quickly, relaxing your whole body

1849
07:37:37.560 --> 07:37:50.799
and mind so very, very easily just by counting from

1850
07:37:51.000 --> 07:38:01.319
ten down to one. So we're going to do it. Now,

1851
07:38:02.159 --> 07:38:06.119
I'm going to count from ten down to one. I'd

1852
07:38:06.319 --> 07:38:10.639
like you to repeat the number after me. So when

1853
07:38:10.680 --> 07:38:17.639
I say ten, you can just repeat to yourself.

1854
07:38:19.000 --> 07:38:19.240
Ten.

1855
07:38:24.880 --> 07:38:34.200
Just notice, be aware of how you feel in your

1856
07:38:34.360 --> 07:38:43.880
mind and your body. And when I say nine, you

1857
07:38:44.000 --> 07:38:59.400
can repeat to yourself nine. Be gain noticing the increase

1858
07:38:59.680 --> 07:39:07.959
in comfort and calmness in your mind and in your body.

1859
07:39:13.959 --> 07:39:23.400
The same when I say eight, when I say seven, six,

1860
07:39:25.959 --> 07:39:40.240
when I say five, four, when I say three, two,

1861
07:39:44.639 --> 07:39:49.560
and lastly when I say one, you can we beat

1862
07:39:49.880 --> 07:39:50.840
that number.

1863
07:39:58.319 --> 07:39:58.439
Now.

1864
07:39:58.560 --> 07:40:04.159
Of course, when you do this on your own without

1865
07:40:04.279 --> 07:40:09.279
listening to me, you can say the numbers or whatever

1866
07:40:10.880 --> 07:40:19.319
speed that you feel is necessary for you, so you

1867
07:40:19.479 --> 07:40:25.439
can adapt. So you feel you want to say the

1868
07:40:25.599 --> 07:40:33.119
numbers ten down to one faster than I do, then

1869
07:40:33.159 --> 07:40:36.040
you go ahead and do that. Or if you feel

1870
07:40:36.880 --> 07:40:40.000
when you do it yourself that you'd like to have

1871
07:40:40.599 --> 07:40:48.599
more more space between the numbers, maybe take a lot

1872
07:40:48.799 --> 07:40:56.400
longer to get from ten all the way down to one,

1873
07:41:00.599 --> 07:41:13.639
that's your choice also to do. So I'm gonna count

1874
07:41:13.720 --> 07:41:22.080
from ten down to one, and when I get to one,

1875
07:41:23.439 --> 07:41:29.360
that will be the end of this recording, unless, of course,

1876
07:41:29.439 --> 07:41:41.560
you're listening with music, then the music will continue ten

1877
07:41:54.000 --> 07:46:48.840
nine I seven US twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1878
07:46:53.560 --> 07:47:38.759
twelve eleven ten nine eight seven, six, five, four three

1879
07:47:43.840 --> 07:48:07.400
two one. Now open your eye, noticing how you physically

1880
07:48:07.479 --> 07:48:16.520
feel having counted down from twenty to one, allowing stress

1881
07:48:16.639 --> 07:48:20.479
and tension to leave through your fingertips and your toast.

1882
07:48:22.040 --> 07:48:26.759
And as you focus on your fingertips, maybe they feel

1883
07:48:26.759 --> 07:48:34.200
a little bit tingling, which is suppose quite understanding considering

1884
07:48:34.279 --> 07:48:38.759
the tension has been exiting your body through your fingertips.

1885
07:48:45.240 --> 07:48:47.240
So now I'm going to count from twenty down to

1886
07:48:47.360 --> 07:48:54.599
one again. This time you're going to feel relief of

1887
07:48:54.759 --> 07:49:07.880
tension and stress, any anxiety that may have leaving through

1888
07:49:07.919 --> 07:49:13.880
your stomach just leaving through your stomach, almost as if

1889
07:49:14.439 --> 07:49:20.840
it's just releasing the whole of your stomach, your navel

1890
07:49:22.360 --> 07:49:25.319
to just above your chest or below your chest, rather

1891
07:49:26.400 --> 07:49:31.799
so surrounding your belly button area, the whole area. You

1892
07:49:31.919 --> 07:49:36.360
can feel the tension of your body where it's left

1893
07:49:36.639 --> 07:49:41.959
just releasing from the area, and you may notice that

1894
07:49:42.080 --> 07:49:48.319
your stomach will become very relaxed. As I countdown from

1895
07:49:48.439 --> 07:50:46.360
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten.

1896
07:50:50.439 --> 07:51:07.639
Nine eight, heaven six five.

1897
07:51:12.200 --> 07:51:26.919
Four three two what.

1898
07:51:32.040 --> 07:51:34.639
You can open your eyes again if you choose, or

1899
07:51:34.680 --> 07:51:38.279
you can just keep them closed because it feels relaxing.

1900
07:51:40.599 --> 07:51:45.680
Just notice how your stomach feels. I notice as your focus.

1901
07:51:45.959 --> 07:51:51.360
Just do a little scan of your body. Notice saying

1902
07:51:51.479 --> 07:52:04.319
your body feels focusing your upper body, back, chest, stomach, legs, arms, hands, feet,

1903
07:52:07.319 --> 07:52:14.279
Just noticing, and you know, you may start to feel

1904
07:52:16.759 --> 07:52:20.520
more of a sense of tiredness, which may be the

1905
07:52:20.639 --> 07:52:26.720
reason you're listening to this recording, because you would like

1906
07:52:26.959 --> 07:52:36.400
to let go completely of everything and drift off into

1907
07:52:36.520 --> 07:52:51.520
a nice, natural, calm, relaxing sleep. So now we're going

1908
07:52:51.560 --> 07:53:01.040
to focus on your forehead, and if you choose, you

1909
07:53:01.119 --> 07:53:05.959
can incorporate your eyes in this focus as well. So

1910
07:53:06.080 --> 07:53:11.520
your forehead and your eyes, it's that whole area basically,

1911
07:53:12.439 --> 07:53:15.400
almost as if you were wearing a mask, you know,

1912
07:53:15.599 --> 07:53:19.959
like a I don't know, a Batman mask or something,

1913
07:53:20.919 --> 07:53:25.560
or I'm trying to find sorrow or something. You know,

1914
07:53:25.680 --> 07:53:28.439
the kind of mask that covers your eyes but also

1915
07:53:28.599 --> 07:53:35.240
covers quite a lot of the forehead, focusing on that area,

1916
07:53:35.759 --> 07:53:38.000
because that's the area that we're now going to release

1917
07:53:38.959 --> 07:53:45.119
tension and stress from your mind, your brain, from your mind,

1918
07:53:45.240 --> 07:53:49.520
and any tension that you may have remaining in your face,

1919
07:53:50.520 --> 07:53:55.880
in your neck, and your jaw, in your eyes, your forehead,

1920
07:53:56.639 --> 07:54:02.959
or your scalp. So basically any tension within your head area,

1921
07:54:03.680 --> 07:54:10.759
including your mind and your brain, and that's going to

1922
07:54:10.799 --> 07:54:19.040
be released through your fullhead in your eyes. As I

1923
07:54:19.159 --> 07:55:45.680
count down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five,

1924
07:55:51.240 --> 07:56:20.919
four three, or noticing as you scan your face, put jaw,

1925
07:56:21.479 --> 07:56:30.319
your eyes, your cheap bones, your ears, your forehead, your scalp,

1926
07:56:31.919 --> 07:56:35.720
your neck, back of your neck and the front of

1927
07:56:35.799 --> 07:56:39.479
your neck, the sides of your neck, and your throat.

1928
07:56:45.799 --> 07:56:53.520
Noticing being aware of the comfort increased, being in.

1929
07:56:56.080 --> 07:57:02.479
Relaxation, not just in eye, head and neck and mind,

1930
07:57:03.520 --> 07:57:05.439
also the rest of your body.

1931
07:57:10.759 --> 07:57:16.599
Just notice how loose and calm you film, and how

1932
07:57:16.799 --> 07:57:30.919
easily it is to just let go completely, let go completely,

1933
07:57:38.560 --> 07:57:49.000
how easily. So what I'm going to do now is

1934
07:57:50.080 --> 07:57:52.479
I want to focus on the top of your head,

1935
07:57:57.880 --> 07:58:05.240
and we're going to allow every last piece of tension

1936
07:58:06.319 --> 07:58:11.360
or stress, the wine be lingering or hiding in your

1937
07:58:11.439 --> 07:58:19.439
body or mind or head, to just be sucked out

1938
07:58:20.520 --> 07:58:30.680
on the top of your head, released into the air's

1939
07:58:30.759 --> 07:58:37.080
sucked out into the clouds. Imagine a big cloud above

1940
07:58:37.119 --> 07:58:43.159
your head, almost like a whirlpool. It's is gonna suck

1941
07:58:43.319 --> 07:58:50.000
that tension out of the top of your head, just

1942
07:58:50.159 --> 07:58:59.400
take away the good to focus. Imagine an opening on

1943
07:58:59.479 --> 07:59:03.919
the top of your head with a tension and stress

1944
07:59:04.040 --> 07:59:09.520
and any remaining issues, maybe worries or concerns that are

1945
07:59:09.840 --> 07:59:13.880
no use to you. Now you can all be sucked

1946
07:59:13.919 --> 07:59:18.080
down at the top of your head and taken away.

1947
07:59:20.080 --> 07:59:28.080
As I count down again, I'm twenty down to one now,

1948
07:59:31.759 --> 08:01:06.400
twenty nineteen, eighteen, seventeen, sixteen, fifty four, thirteen to twelve, eleven, ten, nine, eight, seven, six, five,

1949
08:01:11.880 --> 08:01:37.439
four three two wha pre.

1950
08:01:42.479 --> 08:01:55.959
Noticing how you feel, how relaxed and calm I physically

1951
08:01:57.000 --> 08:01:58.240
and mentally.

1952
08:01:57.959 --> 08:02:14.119
Feel right now, How peaceful your mind feels. It feels

1953
08:02:14.319 --> 08:02:20.000
so nice to just let go, to give yourself some space,

1954
08:02:21.680 --> 08:02:33.240
to breathe easily, to think calmly, and just to take

1955
08:02:33.279 --> 08:02:40.439
a break from all that pointless worry and concerns about

1956
08:02:40.599 --> 08:02:47.279
things that you don't need to think about right now,

1957
08:02:50.080 --> 08:02:55.880
because this is your time to let go. This is

1958
08:02:56.000 --> 08:03:05.520
your space to enjoy feeling and deeply relaxed, peaceful in

1959
08:03:05.639 --> 08:03:13.880
your mind, relaxed in your body. That can feel so good,

1960
08:03:16.759 --> 08:03:25.520
so nice to just not have to do anything to

1961
08:03:25.639 --> 08:03:35.959
be able to really enjoy that serenity that comes with

1962
08:03:36.200 --> 08:03:49.720
letting go completely, that peacefulness that comes with being in

1963
08:03:50.040 --> 08:04:01.159
this peaceful space. And you can keep this sense of

1964
08:04:01.439 --> 08:04:13.639
calmness for as long as you choose. If you choose

1965
08:04:13.919 --> 08:04:21.360
to drift off into a deep, healing, natural sleep, then

1966
08:04:21.400 --> 08:04:32.799
you can do that. It's completely up to you, and

1967
08:04:33.000 --> 08:04:37.560
you can keep this feeling of calmness physically and in

1968
08:04:37.680 --> 08:04:43.479
your mind for as long as you choose to feel

1969
08:04:43.720 --> 08:04:59.200
completely relaxed, completely relaxed. And I'd like you to make

1970
08:04:59.360 --> 08:05:12.959
up your mind that you're going to relax, and I

1971
08:05:13.080 --> 08:05:16.319
want to explore that with you. What it feels like

1972
08:05:16.520 --> 08:05:17.639
when you actually.

1973
08:05:18.919 --> 08:05:26.159
Decide that you're going to relax, not forcing yourself, but

1974
08:05:26.360 --> 08:05:27.959
giving yourself that.

1975
08:05:30.880 --> 08:05:33.119
Yes, it is a command, really, isn't it. When you're

1976
08:05:33.200 --> 08:05:41.319
telling yourself relax in a gentle but firm way, that

1977
08:05:42.759 --> 08:05:48.360
only you can really tell yourself in that way. You

1978
08:05:48.439 --> 08:05:50.319
can't really have someone else saying to you and now

1979
08:05:50.360 --> 08:05:56.840
it relax, relax, you know, and it needs to be gentle.

1980
08:05:57.000 --> 08:06:00.479
But you can't someone else can't really have the same

1981
08:06:03.959 --> 08:06:10.000
the same kind of influence or power that you have

1982
08:06:11.240 --> 08:06:23.119
over your own physicality, over how you feel, because when

1983
08:06:23.240 --> 08:06:29.919
you say it to yourself, it means more. It's personal,

1984
08:06:30.240 --> 08:06:35.880
and your brain and your unconscious mind and your body

1985
08:06:36.639 --> 08:06:42.840
listens to what you say. So for example, we'll test

1986
08:06:42.919 --> 08:06:45.479
it out and do a little test, a few little

1987
08:06:45.599 --> 08:06:49.319
tests along the way, and you can get more of

1988
08:06:49.400 --> 08:06:55.919
an idea of the force, a positive force that you

1989
08:06:56.080 --> 08:07:03.599
can have in creating a sense of comfort and relaxation

1990
08:07:03.880 --> 08:07:09.799
in your body and your mind quite quickly just by

1991
08:07:10.040 --> 08:07:20.400
you telling yourself to relax. So I want to start

1992
08:07:20.520 --> 08:07:27.200
by it's focus on your hands. So focus on your

1993
08:07:27.200 --> 08:07:30.919
hands and just tell your hands to relax, and just

1994
08:07:31.000 --> 08:07:38.159
say relax. As you focus on your hands, you could

1995
08:07:38.439 --> 08:07:42.880
say my hands are relaxed, or I want my hands

1996
08:07:42.959 --> 08:07:43.520
to relax.

1997
08:07:45.599 --> 08:07:46.720
I think if you actually do.

1998
08:07:46.799 --> 08:07:48.119
It directly.

1999
08:07:50.479 --> 08:07:55.400
By focusing and imagining that your hands can hear what

2000
08:07:55.560 --> 08:07:58.759
you're saying, you know they've got little ears, which is

2001
08:07:58.840 --> 08:08:04.639
a bit weird. So talking to your hands and just

2002
08:08:04.720 --> 08:08:13.360
say relax, noticin.

2003
08:08:18.959 --> 08:08:34.080
How your hands start to relax. Now focus on your

2004
08:08:34.200 --> 08:08:38.240
eyes and tell your eyes to relax. You just say

2005
08:08:38.279 --> 08:08:44.560
in the same word relax and find the right tone

2006
08:08:45.119 --> 08:08:51.040
for you. You know, I might say relax, but you

2007
08:08:52.040 --> 08:08:59.520
you might say relax or relax. You know, you might

2008
08:08:59.599 --> 08:09:06.000
say it differently to yourself, and that's important for you

2009
08:09:06.880 --> 08:09:09.919
to gauge what feels right for you.

2010
08:09:11.799 --> 08:09:12.919
To just tell your.

2011
08:09:12.880 --> 08:09:18.439
Eyes to relax whilst focusing on your eyes, your eyelids,

2012
08:09:18.639 --> 08:09:23.959
the muscles around your eyes, your eyebrows, and just tell

2013
08:09:24.080 --> 08:09:59.200
your eyes directly relax. Now. Now, I just did that myself,

2014
08:09:59.599 --> 08:10:09.400
and sometimes you may feel that you need a bit

2015
08:10:09.479 --> 08:10:15.240
more time for the different parts to relax, you know,

2016
08:10:15.319 --> 08:10:19.799
because I started talking again and maybe that part hasn't

2017
08:10:19.919 --> 08:10:23.720
relaxed fully. But what happened is it will just continue

2018
08:10:23.759 --> 08:10:28.040
to relax even though I'm talking. And that's happening with

2019
08:10:28.200 --> 08:10:35.599
my eyes. Something else I noticed is when I started

2020
08:10:35.639 --> 08:10:39.680
focusing on my eyes, that actually almost became They got

2021
08:10:39.759 --> 08:10:42.680
worse before they got better in a way. So I

2022
08:10:42.759 --> 08:10:47.439
felt a degree of tension growing in my eyes and

2023
08:10:47.560 --> 08:10:51.880
then disappearing. So I think what that was really it

2024
08:10:52.000 --> 08:10:57.880
was just me becoming more aware of the tension that

2025
08:10:58.080 --> 08:11:02.080
was already there that I was, and I wasn't focused

2026
08:11:02.119 --> 08:11:07.240
on it before, so I wasn't really acknowledging it or

2027
08:11:09.560 --> 08:11:24.240
really conscious to those feelings. Yeah, my eyes is still

2028
08:11:24.360 --> 08:11:31.000
continuing to relax, as well as my hands. Actually, my

2029
08:11:31.159 --> 08:11:31.520
hands have.

2030
08:11:31.599 --> 08:11:37.599
Got a certain kind of energy, like not buzzing, but

2031
08:11:37.959 --> 08:11:42.520
I can kind of feel a degree of energy in

2032
08:11:42.639 --> 08:11:43.159
my hands.

2033
08:11:46.400 --> 08:11:51.080
Maybe that's where the tension is being released. Maybe that's

2034
08:11:51.119 --> 08:12:00.720
the causing that. The next part, I think we should

2035
08:12:00.759 --> 08:12:03.319
focus on the back of the neck. That's a part

2036
08:12:03.360 --> 08:12:08.319
which quite often, well for me, holds tension. I don't

2037
08:12:08.319 --> 08:12:12.279
know about for yourself, but I think it's quite a

2038
08:12:12.479 --> 08:12:19.919
standard place where tension is sometimes held. So, and I'm

2039
08:12:19.959 --> 08:12:23.080
doing exactly what you're doing as you do it as well,

2040
08:12:23.240 --> 08:12:27.159
so I'm telling my body parts to relax as well.

2041
08:12:27.919 --> 08:12:30.240
So if you tell your neck the back of your neck,

2042
08:12:30.759 --> 08:12:33.000
focus on the back of your neck and just say

2043
08:12:35.880 --> 08:12:40.360
relax in your own words, in your own tone, in

2044
08:12:40.479 --> 08:12:43.279
your own voice. You can say out loud, or you

2045
08:12:43.360 --> 08:12:48.279
can just say it to yourself internally, but you're focusing

2046
08:12:48.680 --> 08:12:52.599
and you're saying it literally to the back of your neck,

2047
08:12:53.439 --> 08:12:55.919
as if the back of your neck can actually hear

2048
08:12:56.759 --> 08:13:02.200
what you're saying. Okay, so do that now, just say

2049
08:13:03.040 --> 08:13:06.479
relax to the back of your neck and I'll do

2050
08:13:06.599 --> 08:13:48.279
the same. Then what I noticed, and you may have

2051
08:13:48.560 --> 08:13:53.439
had similar thing is, even though I was focusing on

2052
08:13:53.520 --> 08:14:04.520
the back of my neck, other parts started to I

2053
08:14:04.560 --> 08:14:08.240
don't know, showed themselves to me or maybe because they

2054
08:14:08.360 --> 08:14:11.720
want to be relaxed as well. But I started noticing

2055
08:14:11.880 --> 08:14:15.319
the feelings in my shoulders at tension in my shoulders

2056
08:14:15.599 --> 08:14:22.360
and in my upper back. Whether that was because my

2057
08:14:22.880 --> 08:14:26.720
back of my neck was saying, well, I'm pretty much okay,

2058
08:14:28.360 --> 08:14:37.680
it's the other parts that need attention, but my low

2059
08:14:37.880 --> 08:14:41.759
my back of my neck is still relaxing. But I

2060
08:14:41.919 --> 08:14:48.680
just became more aware of other parts that needed attention. Now,

2061
08:14:48.799 --> 08:14:53.720
this might happen and it's not. It doesn't mean that

2062
08:14:53.799 --> 08:14:58.319
it's going wrong. It just means you're being notified of

2063
08:14:59.279 --> 08:15:07.040
more places but also wants to feel relaxed. So I'm

2064
08:15:07.119 --> 08:15:11.279
going to focus on my upper back. So you can

2065
08:15:11.360 --> 08:15:17.159
do the same. Even if you don't have any feelings

2066
08:15:17.240 --> 08:15:22.080
of tension that are obvious in your upper back, if

2067
08:15:22.119 --> 08:15:26.959
you just focus on your back and the whole area

2068
08:15:27.159 --> 08:15:31.639
from the shoulder blades down to the middle of your

2069
08:15:31.720 --> 08:15:35.959
back down your spine, and with me, it's more the

2070
08:15:36.080 --> 08:15:44.080
shoulder blades more. Yeah, that's the parts that are really

2071
08:15:46.159 --> 08:15:53.000
sort of given me the nod that it needs relaxing

2072
08:15:53.000 --> 08:15:56.520
and sounds going to ask that part to relax, and

2073
08:15:56.680 --> 08:16:10.240
you can do the same now relaxed up the back.

2074
08:16:22.400 --> 08:16:27.479
There's something strange happened there, and this often happens.

2075
08:16:27.520 --> 08:16:28.439
I've been doing this for.

2076
08:16:30.959 --> 08:16:37.159
Over sixteen years or something, and often I'm wan't surprised

2077
08:16:38.040 --> 08:16:44.840
but amazed really that there can be a feeling. So

2078
08:16:45.040 --> 08:16:47.599
when I was focusing on the back of my neck

2079
08:16:48.639 --> 08:16:52.639
on the back was starting to feel quite stressed and

2080
08:16:53.360 --> 08:16:58.919
in need of attention. As soon as I started talking

2081
08:16:59.080 --> 08:17:03.959
to you about my upper back and talking about, you know,

2082
08:17:04.479 --> 08:17:09.439
getting ready to ask the upper back to relax, why

2083
08:17:09.560 --> 08:17:15.200
the back already started to relax. It's almost as if

2084
08:17:15.240 --> 08:17:20.880
it doesn't need to hear the words, just needs intention,

2085
08:17:25.680 --> 08:17:37.680
just needs to be noticed. That is something that often

2086
08:17:37.880 --> 08:17:44.880
happens in this type of situation is when you start

2087
08:17:45.919 --> 08:17:50.919
to relax a couple of parts of your body, as

2088
08:17:51.000 --> 08:17:57.400
we've done with our hands, our eyes and eyelids, and

2089
08:17:57.680 --> 08:18:06.799
now back of the neck, top of the back, upper back.

2090
08:18:08.119 --> 08:18:12.119
The rest of the body seems to just take notice

2091
08:18:14.840 --> 08:18:23.119
and decide in its own way to start relaxing. Other

2092
08:18:23.240 --> 08:18:33.119
parts of your body start to just become looser. I

2093
08:18:33.240 --> 08:18:35.880
suppose it's kind of like a bit of an avalanche.

2094
08:18:36.040 --> 08:18:40.799
You know, a little ball starts rolling, and before you

2095
08:18:40.919 --> 08:18:43.919
know it, the whole of your body is completely relaxed

2096
08:18:44.000 --> 08:19:00.639
and can't And if you focus on your face, you

2097
08:19:00.799 --> 08:19:08.360
focus on your eyes, your eyelids, your eyebrows, and the

2098
08:19:08.520 --> 08:19:17.080
muscles around your eyes, maybe you start to notice that

2099
08:19:18.840 --> 08:19:23.919
your forehead is more relaxed than it was. Maybe your

2100
08:19:24.040 --> 08:19:29.840
face is more relaxed. I would say my entire face

2101
08:19:30.000 --> 08:19:44.599
is a lot more relaxed than it was. So we're

2102
08:19:44.599 --> 08:19:51.080
going to focus now on your shoulders again, just like before.

2103
08:19:52.479 --> 08:19:56.479
Just tell your shoulders and you can do them individity.

2104
08:19:56.639 --> 08:20:01.040
You can do right shoulder, left shoulder. I just dearly

2105
08:20:01.119 --> 08:20:05.439
do both at the same time, and just tell your

2106
08:20:05.560 --> 08:20:10.080
shoulders as you focus on them in your mind, focus

2107
08:20:10.240 --> 08:20:14.840
on the how they feel. Maybe you can see them

2108
08:20:15.319 --> 08:20:25.439
in your mind's eye. Just tell your shoulders to relax.

2109
08:21:02.759 --> 08:21:16.279
I feel as nice as they relax. But I do notice,

2110
08:21:18.959 --> 08:21:25.360
especially with my back, is the connection between the different

2111
08:21:25.479 --> 08:21:36.560
parts the back, with shoulders, the neck being all connected

2112
08:21:37.040 --> 08:21:43.439
and being such a large part of your body, it's

2113
08:21:43.479 --> 08:21:51.840
a it's hard to separate them from each other. My

2114
08:21:52.000 --> 08:22:00.880
lower back is starting to relax on its own. Maybe

2115
08:22:00.919 --> 08:22:05.680
I'm going too slow and that could be an issue

2116
08:22:06.599 --> 08:22:13.360
because we all go at different speeds. And the idea

2117
08:22:13.479 --> 08:22:16.119
at the beginning of this recording was for you to

2118
08:22:16.200 --> 08:22:31.680
be able to just say to yourself, relax without focusing

2119
08:22:31.840 --> 08:22:37.479
on any particular part of your body. Because when you

2120
08:22:37.639 --> 08:22:48.479
know that, telling your hands to relax and your hand relax,

2121
08:22:51.040 --> 08:22:57.720
you tell your eyelids and your eyes and muscles around

2122
08:22:57.840 --> 08:23:13.080
your eyes, your eyebrows to relax and they relax. You

2123
08:23:13.319 --> 08:23:25.599
tell the back of your neck to relax, and it relaxes.

2124
08:23:33.599 --> 08:23:53.319
You tell your upper back to relax, and it relaxes.

2125
08:23:59.560 --> 08:24:03.000
M hm. You tell your shoulders.

2126
08:24:04.319 --> 08:24:16.560
To relax, and they relaxed.

2127
08:24:39.959 --> 08:24:44.000
When you told your hands to relax, they relaxed, and

2128
08:24:44.119 --> 08:24:57.279
they continued to relax. When you told your eyelids, the

2129
08:24:57.439 --> 08:25:04.919
muscles around your eyes, the eyebrows to relax, they relaxed

2130
08:25:08.479 --> 08:25:19.479
and continue to relax. When you told the back of

2131
08:25:19.560 --> 08:25:26.560
your neck. Focused on the back of your neck and

2132
08:25:26.759 --> 08:25:38.400
told it to relax. It relaxed and continued to relax.

2133
08:25:46.560 --> 08:25:55.680
When you told your upper back to relax, be relaxed

2134
08:25:56.319 --> 08:26:13.400
and continued. As with your shoulders, you told your shoulders

2135
08:26:13.479 --> 08:26:22.000
to relax, and your shoulders relaxed and continued.

2136
08:26:26.080 --> 08:26:26.799
To relax.

2137
08:26:32.479 --> 08:26:40.840
And it's not just that, it's that the rest of

2138
08:26:40.919 --> 08:26:48.040
your body has also been listening and the relaxation has

2139
08:26:48.240 --> 08:26:54.520
been spreading. So from your eyes, the relaxation spread to

2140
08:26:54.639 --> 08:27:02.959
your forehead, around your face and your skin, into your jaw,

2141
08:27:12.360 --> 08:27:16.720
into the front and side of your neck, all way

2142
08:27:16.840 --> 08:27:27.959
down your chest and stomach. Your relaxed hands and shoulders

2143
08:27:29.959 --> 08:27:37.520
meet up through your arms, relaxing your full arms, your

2144
08:27:38.319 --> 08:27:54.119
upper arms, elbows, your wrists, let you go, your lower bang,

2145
08:27:57.400 --> 08:28:04.919
your hips, buttocks, or just start to relax and continue

2146
08:28:06.279 --> 08:28:17.599
even more comfort spreading through your legs all the way

2147
08:28:17.720 --> 08:28:27.520
down to your ankles, the tops of your feet, the

2148
08:28:27.799 --> 08:28:32.560
sight of your feet, and the bottoms of your feet

2149
08:28:36.319 --> 08:28:48.119
relaxing into your toes, each toe relaxing.

2150
08:28:51.680 --> 08:28:55.639
Calms.

2151
08:29:07.959 --> 08:29:11.959
And as your body relaxes more, your mind.

2152
08:29:13.279 --> 08:29:37.680
Becomes slower or peaceful, to the point where if you

2153
08:29:38.880 --> 08:29:55.680
choose to fall asleep, he can easily do that, easy

2154
08:29:56.959 --> 08:30:05.840
drift the way because there's nothing going on in your mind.

2155
08:30:09.560 --> 08:30:50.200
Your brain is peaceful, your body continues to rise. And

2156
08:30:50.360 --> 08:30:56.200
with that connection between your body relaxing and the word

2157
08:30:57.520 --> 08:31:09.959
that you say to yourself relax, means that you don't

2158
08:31:10.200 --> 08:31:16.639
need to focus on just one part. You can just

2159
08:31:16.880 --> 08:31:34.479
focus on your entire body saying the powerful word relax,

2160
08:31:44.240 --> 08:31:59.840
and there's those familiar sensations of comfort spreading throughout your body,

2161
08:32:05.319 --> 08:32:26.000
listening and calming and heathing every part of your body feasing, relaxed,

2162
08:32:40.639 --> 08:32:43.680
so that all we need to do from now on

2163
08:32:44.040 --> 08:33:06.919
is just tell your something relax and observe feeding completely comfort.

2164
08:33:06.959 --> 08:33:56.159
The boy come so starting now with number twenty nineteen, eighteen, seventeen,

2165
08:34:09.680 --> 08:35:56.279
sixty fifty fourty thirty too well.

2166
08:37:05.639 --> 08:41:38.119
Uti eighthhhhhhhhhhh, the.

2167
08:45:07.599 --> 08:45:10.279
Would see.

2168
08:46:09.000 --> 08:47:15.200
Us one.

2169
08:47:21.560 --> 08:47:43.799
So counted down from ten to one, ten nine, eight, seven, six,

2170
08:47:46.000 --> 08:47:52.319
five four three.

2171
08:47:54.959 --> 08:47:58.119
Two one.

2172
08:48:05.119 --> 08:48:08.040
And maybe that was a bit too quick in order

2173
08:48:08.119 --> 08:48:12.000
to relax. Maybe it's a bit too fast for you

2174
08:48:12.360 --> 08:48:22.040
to notice the calming of your body, maybe even a

2175
08:48:22.119 --> 08:48:23.560
little bit of pressure there.

2176
08:48:23.520 --> 08:48:26.919
Like you're counting down from ten to one, What do

2177
08:48:27.000 --> 08:48:30.400
you expect me to do man, expect me to STI

2178
08:48:30.439 --> 08:48:39.880
go with floppy just because you're counting down too. If

2179
08:48:39.880 --> 08:48:43.159
you try it again, but this time, I'll go a

2180
08:48:43.200 --> 08:48:50.599
bit slower this time, as you focus on the whole

2181
08:48:50.720 --> 08:48:56.919
of your body before we focus on your legs. Just

2182
08:48:57.200 --> 08:49:07.159
notice how your body does start to feel more relaxed

2183
08:49:11.959 --> 08:50:13.880
with every number that I count down ten nine, eight, seven, six, five, four, three,

2184
08:50:27.360 --> 08:51:05.080
two one, And just notice how how you feel, generally,

2185
08:51:05.520 --> 08:51:19.799
how your body feels. It's not necessarily even about counting

2186
08:51:19.959 --> 08:51:27.080
down from ten to one. It's that space that you have,

2187
08:51:28.400 --> 08:51:45.520
that body space between sort being active physically or mentally,

2188
08:51:46.840 --> 08:51:56.759
just sitting or lying down, just being there, not doing anything,

2189
08:51:56.959 --> 08:52:03.599
not saying anything, not needing to think about anything. So

2190
08:52:04.279 --> 08:52:07.319
it opens up a space, you know, a bit of

2191
08:52:07.360 --> 08:52:18.319
a space, a gap. And the more I came down

2192
08:52:18.400 --> 08:52:22.680
from the tent to one, the bigger that gap becomes.

2193
08:52:25.720 --> 08:52:32.119
So there's that gap of calmness, of comfort and relaxation.

2194
08:52:38.040 --> 08:52:49.880
It's a nice feeling, yeah, and it moves those stresses

2195
08:52:50.360 --> 08:52:57.040
or discomforts physically or emotionally, moves away.

2196
08:53:03.840 --> 08:53:04.799
Allows you.

2197
08:53:07.520 --> 08:53:17.080
To just slow down. Someone to count again from ten

2198
08:53:17.159 --> 08:53:25.520
down to one, and notice that gap widening the gap,

2199
08:53:27.319 --> 08:53:31.919
and as it widens, it's almost like the stress and

2200
08:53:32.080 --> 08:53:52.439
attention falls into the gap gives you that distance, that space.

2201
08:53:54.840 --> 08:56:01.240
Now nine six eight seven six five four three two one. Now,

2202
08:56:01.479 --> 08:56:21.560
how does your body feel now? Can you notice that?

2203
08:56:22.599 --> 08:56:59.279
Do you feeling calmer? Are you feeling more relaxed? As

2204
08:56:59.319 --> 08:57:03.479
we now, fa focus on your legs, Just your legs.

2205
08:57:19.439 --> 08:57:39.599
We're just gonna start with focusing on your thighs. Of course,

2206
08:57:39.720 --> 08:57:44.599
it's not the most exciting thing to be doing, because

2207
08:57:48.040 --> 08:57:50.880
I'm sure like most of your body is not not

2208
08:57:51.080 --> 08:58:03.400
going on right now. Just focusing on the whole of

2209
08:58:03.479 --> 08:58:09.959
your thighs, the tops of your thighs, the sides of

2210
08:58:10.040 --> 08:58:16.880
your fires the bottoms of your thighs, your outer thighs,

2211
08:58:17.000 --> 08:58:21.919
and your inner thighs, basically the whole of your thigh

2212
08:58:22.040 --> 08:58:30.799
that leads into your hip and it goes down to

2213
08:58:31.000 --> 08:58:45.040
your knee joints. Now, this is a big area. It's

2214
08:58:45.080 --> 08:58:50.560
a very heavy area. It's very strong, probably the strongest

2215
08:58:51.560 --> 08:59:04.680
muscles in your body or in your thighs. But I

2216
08:59:04.799 --> 08:59:13.080
don't think we perhaps will give enough attention to our thighs.

2217
08:59:19.040 --> 08:59:29.799
Perhaps we don't acknowledge how important our thighs are. To

2218
08:59:30.000 --> 08:59:50.599
our lives, how much they actually do for us all

2219
08:59:50.720 --> 09:00:01.159
through our lives. And it may seem and sound really weird,

2220
09:00:01.240 --> 09:00:09.639
but I think that all of our body parts, especially

2221
09:00:09.759 --> 09:00:17.400
our thighs, need some TLC, a bit of love shown,

2222
09:00:18.400 --> 09:00:36.599
a bit of acknowledgement, thank you, gratitude for what our

2223
09:00:36.759 --> 09:00:46.080
thighs do for us. And I know this may sound

2224
09:00:46.159 --> 09:00:52.520
a bit strange. Maybe you think, why am I Surely

2225
09:00:52.560 --> 09:00:55.400
I should be out in the garden hugging a tree

2226
09:00:55.560 --> 09:01:03.680
or something. Wow, it's hard to set a microphone up

2227
09:01:03.759 --> 09:01:07.080
on a tree. That's why I'm doing this indoors. Otherwise

2228
09:01:07.119 --> 09:01:10.479
I would be outside hugging a tree. Now I can't

2229
09:01:10.479 --> 09:01:19.279
see the television from the tree. If you move down

2230
09:01:19.319 --> 09:01:20.279
to your knees.

2231
09:01:21.880 --> 09:01:31.159
Gaining such an important part, and I think we don't necessarily.

2232
09:01:32.040 --> 09:01:39.680
I'll speak for myself here. I don't necessarily appreciate all

2233
09:01:39.799 --> 09:01:44.759
that my knees do for me until I have a

2234
09:01:44.880 --> 09:01:50.040
problem with my knee. It's occasionally if I maybe I

2235
09:01:50.200 --> 09:01:56.040
pash it or it's aching for some reason. It's then

2236
09:01:56.520 --> 09:02:01.720
that I realize how much it does. You know, the

2237
09:02:01.840 --> 09:02:09.599
benefit of being able to use my legs without any

2238
09:02:09.720 --> 09:02:17.319
kind of physical discomfort is a beautiful thing that's possibly

2239
09:02:17.520 --> 09:02:25.240
not appreciated until it's temporarily removed. You know that's comfort.

2240
09:02:29.360 --> 09:02:34.000
But as you focus on your knees, regardless of how

2241
09:02:34.040 --> 09:02:41.520
your knees feel, you can have that sense of gratitude

2242
09:02:43.080 --> 09:02:45.680
and love to your knees for all that they do

2243
09:02:45.880 --> 09:02:58.880
for you, and you can still have that attention on

2244
09:02:59.000 --> 09:03:06.360
your thighs. Maybe notice how your thighs feel, Maybe notice

2245
09:03:06.639 --> 09:03:23.799
that they are relaxing more deeply as you focus now

2246
09:03:25.680 --> 09:03:29.439
on the bottoms of your legs, your shins, and your

2247
09:03:29.479 --> 09:03:38.479
calf muscles, the bones between your knees and your feet incorporates,

2248
09:03:38.520 --> 09:03:49.840
and the course your ankles so important. Anyone that's had

2249
09:03:50.720 --> 09:03:56.159
even like the slightest sprain of an ankle knows how

2250
09:03:57.799 --> 09:04:08.159
how much we take our ankles for granted. And it's

2251
09:04:08.240 --> 09:04:10.319
kind of strange in a way when you think that.

2252
09:04:12.840 --> 09:04:16.840
You know, logically, our wrists are a lot thinner than

2253
09:04:16.959 --> 09:04:21.040
the rest of our arms, which is okay, it doesn't

2254
09:04:21.560 --> 09:04:24.639
I can't see any problem with that because we're just

2255
09:04:24.759 --> 09:04:25.639
picking stuff up.

2256
09:04:27.360 --> 09:04:28.720
Our ankles.

2257
09:04:29.959 --> 09:04:39.880
So much thinner than the rest of our legs, and

2258
09:04:40.040 --> 09:04:44.520
from a physics perspective or logical even it doesn't really

2259
09:04:44.639 --> 09:04:47.959
make sense. That all this weight.

2260
09:04:49.319 --> 09:04:56.279
Would ultimately be resting on your ankles then leading to

2261
09:04:56.360 --> 09:04:56.840
your feet.

2262
09:05:01.400 --> 09:05:10.240
That thin area, thin bone. Yeah, it does so much

2263
09:05:10.360 --> 09:05:17.400
great work. Supports us, supports our body for a lifetime,

2264
09:05:22.159 --> 09:05:31.880
helps us to balance, helps you to get around and

2265
09:05:32.000 --> 09:05:46.040
be mobile. And there's the calf muscles. Of course, when

2266
09:05:46.119 --> 09:05:49.200
I was younger, I couldn't see the point in calf muscles.

2267
09:05:50.040 --> 09:05:54.959
Didn't seem to do anything. Okay, if I walked around

2268
09:05:55.000 --> 09:06:00.040
on tiptoes, then my calf muscles get some work. Of

2269
09:06:00.080 --> 09:06:02.959
course that's not true. The calf muscles are being used

2270
09:06:04.159 --> 09:06:15.959
whenever we use that les and your shins there to

2271
09:06:16.080 --> 09:06:27.040
protect your lower legs, shaped in a way, almost as

2272
09:06:27.080 --> 09:06:38.879
a protector for the bone, leading of course to your

2273
09:06:38.919 --> 09:06:43.559
ankles and your feet.

2274
09:06:48.239 --> 09:06:50.199
But we're not going to focus on your feet. We're

2275
09:06:50.239 --> 09:06:54.440
just going to focus on the legs. And I realize,

2276
09:06:56.480 --> 09:06:59.199
but now that I've mentioned your feet, you probably.

2277
09:07:00.000 --> 09:07:03.400
Be consision norm them anyway, So maybe I should focus

2278
09:07:03.480 --> 09:07:09.319
on your feet a little bit. You can have them

2279
09:07:09.360 --> 09:07:14.919
in your awareness the same as you have your thighs

2280
09:07:15.199 --> 09:07:19.480
in your awareness. Even though we haven't been focusing on

2281
09:07:19.639 --> 09:07:25.800
your thighs a few minutes, I've been focusing on your ankles.

2282
09:07:31.519 --> 09:07:46.720
There's still that sensation of comfort in your thighs, and

2283
09:07:46.800 --> 09:07:48.519
there's that movement.

2284
09:07:49.680 --> 09:07:57.639
Of energy because the thighs hold lots of different sensations.

2285
09:07:59.120 --> 09:08:03.959
Of course, there's the muscles, the big straw muscles that

2286
09:08:04.080 --> 09:08:05.239
we have in our thighs.

2287
09:08:14.000 --> 09:08:15.120
But the skin.

2288
09:08:16.720 --> 09:08:21.160
On the outside of the thighs, as in the outside

2289
09:08:21.199 --> 09:08:30.599
of all of our body, can be very sensitive, sensitive

2290
09:08:30.800 --> 09:08:43.760
to the touch, sensitive to temperature, and inside your thighs

2291
09:08:46.279 --> 09:08:51.040
the bones, there's the muscle, there's the blood, vessels, the

2292
09:08:51.279 --> 09:09:01.239
ar trees, all this stuff that's inside your thighs. I

2293
09:09:01.319 --> 09:09:04.800
guess sometimes it'd be nice if you could actually put

2294
09:09:04.879 --> 09:09:12.199
your fingers inside your thighs and a message. So if

2295
09:09:12.199 --> 09:09:15.720
you can message on the outside, of course, but to

2296
09:09:15.760 --> 09:09:19.000
be able to get deep into the muscles, to be

2297
09:09:19.040 --> 09:09:24.199
able to just massage inside your thighs, message in the

2298
09:09:24.279 --> 09:09:33.000
bones of your leg, massage in all the veins and

2299
09:09:33.199 --> 09:09:43.639
just gently healing your thighs, and you could move down

2300
09:09:45.720 --> 09:09:50.720
message and inside your knees, just message in those bones,

2301
09:09:51.760 --> 09:09:58.800
but with healing fingertips, spreading that healing energy deep into

2302
09:09:58.919 --> 09:10:08.319
the choints in your knees. Of course, there's the back

2303
09:10:08.559 --> 09:10:13.519
of your your knee, you know, the inside crease where

2304
09:10:13.559 --> 09:10:21.000
your knee is. It's a really sensitive area. Really, it

2305
09:10:21.040 --> 09:10:24.919
feels very nice when you stroke it. That might be

2306
09:10:25.040 --> 09:10:29.000
because it's an area that's not really touched very often.

2307
09:10:31.040 --> 09:10:37.919
It's almost like a hidden part, a crease in your legs.

2308
09:10:38.000 --> 09:10:39.000
It's almost.

2309
09:10:40.760 --> 09:10:45.440
It's like a part that has a sensitivity, which is

2310
09:10:45.480 --> 09:10:56.480
a little bit different. Of course, it's protected by your legs.

2311
09:11:03.839 --> 09:11:08.080
So you can imagine putting your fingers into that crease

2312
09:11:08.959 --> 09:11:18.080
in your legs. Fold in between your legs, you can

2313
09:11:18.199 --> 09:11:23.680
just message with your fingertips. Imagine your fingertips going inside.

2314
09:11:25.400 --> 09:11:33.959
Message in the muscle tissue. You can of course field

2315
09:11:34.000 --> 09:11:47.680
the bones of your knees, heading through your fingertips, and

2316
09:11:47.800 --> 09:11:53.400
then as you go down to your calf muscles, and

2317
09:11:53.559 --> 09:11:56.239
that's the part I'd like to be able to really

2318
09:11:57.080 --> 09:12:03.400
put my fingertips deep inside my half muscles, massage in

2319
09:12:03.839 --> 09:12:18.440
every single tissue of that muscle, healing every part, and

2320
09:12:18.519 --> 09:12:20.519
then doing the same for my shins.

2321
09:12:23.720 --> 09:12:32.319
Massage in gently stroking the bones, gently stroking them, healing.

2322
09:12:32.160 --> 09:12:36.239
In a loving way, because they deserve to be treated

2323
09:12:39.279 --> 09:12:43.559
as the precious bones that they are. Our legs are

2324
09:12:43.639 --> 09:12:47.400
so precious as in all the other parts of our body.

2325
09:12:49.879 --> 09:13:03.639
They're more precious of any chore on the planet. When

2326
09:13:03.639 --> 09:13:11.639
when you start to think about your legs in this way,

2327
09:13:16.239 --> 09:13:19.040
it can change your perspective.

2328
09:13:21.760 --> 09:13:23.040
It might sound a bit.

2329
09:13:25.959 --> 09:13:30.239
A bit silly to start with the idea of having

2330
09:13:31.120 --> 09:13:41.120
love for your legs, showing appreciation for your thighs, wanting

2331
09:13:41.239 --> 09:13:45.160
to be able to put your hands in your thighs,

2332
09:13:47.400 --> 09:13:53.760
massage the muscles and the bones, and to get your

2333
09:13:53.879 --> 09:14:02.639
fingers deep in there, releasing all tension, just to show.

2334
09:14:04.279 --> 09:14:11.639
How much you care about your legs, how much you

2335
09:14:11.760 --> 09:14:20.199
care for what your legs do for you regularly, your knee,

2336
09:14:20.559 --> 09:14:23.080
your cars, your.

2337
09:14:23.040 --> 09:14:35.319
Ankles, the strength of your ankles, considering how thin they

2338
09:14:35.360 --> 09:14:39.480
are compared to the rest of your legs, especially your thighs.

2339
09:14:43.279 --> 09:14:54.919
Yet this so strong, so flexible, absolutely amazing things. Your

2340
09:14:55.040 --> 09:15:04.639
ankles are truly a gift because of what they do

2341
09:15:04.879 --> 09:15:16.519
for you, supporting all that weight, regardless of how what

2342
09:15:16.839 --> 09:15:22.680
weight you are, Even if you're only eight stone, there

2343
09:15:22.760 --> 09:15:29.559
still a lot of weight for these little ankles. Now,

2344
09:15:29.599 --> 09:15:37.400
I'm a lot heavier than eat stone double back, yet

2345
09:15:37.480 --> 09:15:46.440
my ankles support my body all the time. Although they

2346
09:15:46.559 --> 09:15:49.720
do give off a sigh of relief when I sit down,

2347
09:15:52.040 --> 09:15:59.919
as in fact, my whole legs do. My feet feel

2348
09:16:00.160 --> 09:16:25.639
so go, my toes clap, We're so happy. Your legs

2349
09:16:27.559 --> 09:16:35.400
really are amazing. And I know there talking about talking

2350
09:16:35.400 --> 09:16:40.959
about your legs is probably possibly among of the most

2351
09:16:41.879 --> 09:16:49.440
most boring things I've ever heard anyone say. Possibly they're

2352
09:16:49.519 --> 09:16:56.360
boring or not. Everything I said is true. Your legs

2353
09:16:57.000 --> 09:17:17.040
are amazing. Your legs deserve not just respect, they deserve

2354
09:17:17.120 --> 09:17:29.559
to relax deeply. They deserve to take some time out

2355
09:17:30.120 --> 09:17:53.559
of the day to just let go completely. Your legs

2356
09:17:59.000 --> 09:18:12.279
really can relax. And because the legs are so such

2357
09:18:12.319 --> 09:18:13.800
a most, you know, very.

2358
09:18:13.760 --> 09:18:19.480
Important part of your body, and your relax your legs,

2359
09:18:19.559 --> 09:18:26.839
the rest of your body also naturally follows in that.

2360
09:18:30.559 --> 09:18:41.360
Journey of comfort. I can feel it in my hips.

2361
09:18:42.760 --> 09:18:49.879
My hips feel really loose, and also my lower back

2362
09:18:49.959 --> 09:18:56.519
as well. My lower back really feels it feels stretched,

2363
09:18:57.680 --> 09:19:00.720
even though I'm just sitting in a chair and there's

2364
09:19:00.800 --> 09:19:06.040
no stretching as far as I'm aware that I'm doing.

2365
09:19:07.040 --> 09:19:09.639
But it's almost as if the muscles are just relaxed

2366
09:19:09.680 --> 09:19:15.279
so much that there is a natural stretch as the

2367
09:19:15.440 --> 09:19:37.720
tension has reduced a lot and I'm now going to

2368
09:19:37.800 --> 09:19:45.239
count down from ten down to one, and you can

2369
09:19:45.360 --> 09:20:10.599
continue to feel wonderfully relaxed. Ten nine, eight, seven, six,

2370
09:20:13.800 --> 09:20:46.680
five four three two one relax. So I'm just going

2371
09:20:46.760 --> 09:20:51.480
to count down from five down to one, and as

2372
09:20:51.559 --> 09:20:57.480
a countdown, if you just focus on the numbers, just

2373
09:20:57.680 --> 09:21:08.160
the numbers counting down, and notice how you feel in

2374
09:21:08.319 --> 09:21:14.040
this moment as you hear the numbers counting down, knowing

2375
09:21:14.199 --> 09:21:27.680
that those numbers counting down represent you feeling calmer, not

2376
09:21:28.080 --> 09:21:33.040
just in your body, but also relaxing your mind.

2377
09:21:35.839 --> 09:21:37.440
I'll just notice how you feel.

2378
09:21:38.319 --> 09:21:44.239
There's nothing to do, there's nothing to say, there's nothing

2379
09:21:44.360 --> 09:21:49.480
to think about, starting with.

2380
09:21:50.959 --> 09:22:21.360
Number five, four three two.

2381
09:22:27.160 --> 09:22:27.400
One.

2382
09:22:37.040 --> 09:22:43.239
As you notice the gradual.

2383
09:22:45.519 --> 09:22:54.040
Letting go with the tension in your body, you may

2384
09:22:54.160 --> 09:22:59.959
also begin to notice and be aware of how you're

2385
09:23:00.199 --> 09:23:08.919
mind is starting to slow down. This is just a

2386
09:23:09.120 --> 09:23:16.839
natural thing that happens. It's not really a special procedure.

2387
09:23:18.160 --> 09:23:23.279
It's just natural because is your body relaxes, your mind

2388
09:23:23.440 --> 09:23:29.199
also starts to relax. And the more your mind relaxes,

2389
09:23:29.319 --> 09:23:33.919
the more your body relaxes. It's just a continuous circle

2390
09:23:34.040 --> 09:23:47.720
of relaxation. And is that calmness that comes from relative quietness.

2391
09:23:49.319 --> 09:23:54.199
You know, even even if this background sounds, either your

2392
09:23:54.400 --> 09:24:00.919
side or minds still going to be quite calm.

2393
09:24:02.599 --> 09:24:05.239
You know, you haven't got the television on, there's no

2394
09:24:05.599 --> 09:24:09.760
music in the background, unless you're listening to the recorded

2395
09:24:09.839 --> 09:24:10.400
with music.

2396
09:24:10.519 --> 09:24:17.720
Of course, you're very likely not going to be sitting

2397
09:24:17.760 --> 09:24:17.959
in a.

2398
09:24:18.040 --> 09:24:19.080
Room with other people.

2399
09:24:20.000 --> 09:24:24.639
Of course you might be, but generally it's more ideal

2400
09:24:24.720 --> 09:24:25.519
if you can do this.

2401
09:24:25.680 --> 09:24:36.720
On your own, so no distractions, and when you stop

2402
09:24:36.839 --> 09:24:52.279
thinking about stuff, relaxation automatically rises, a sense of comfort

2403
09:24:54.040 --> 09:25:02.879
starts to grow, and without trying to build it up

2404
09:25:02.959 --> 09:25:14.040
into something fantastical or something magical, this is just a

2405
09:25:14.279 --> 09:25:26.800
natural process, something that's easy to accomplish. In fact, it's

2406
09:25:26.919 --> 09:25:29.480
almost you know, the sense of.

2407
09:25:29.720 --> 09:25:36.959
Relaxing completely happens really when you put no effort into it.

2408
09:25:38.000 --> 09:25:43.680
It's not something that you can really force. It's something

2409
09:25:43.839 --> 09:25:54.599
that happens naturally. And part of the process of this

2410
09:25:54.879 --> 09:26:06.839
recording and others is simply two allow you to take

2411
09:26:06.919 --> 09:26:14.080
advantage of this space, this time.

2412
09:26:16.879 --> 09:26:17.319
To just.

2413
09:26:21.480 --> 09:26:29.040
Let go, to just be here, to be in tune

2414
09:26:32.720 --> 09:26:44.800
with how you feel, yet with the intention of wanting

2415
09:26:45.120 --> 09:26:57.199
to relax deeply and maybe even to fall asleep, depending

2416
09:26:57.440 --> 09:27:02.360
on what it is that you wish for yourself.

2417
09:27:03.599 --> 09:27:04.400
In this moment.

2418
09:27:11.400 --> 09:27:20.760
As we know, relaxing is the majority of the process

2419
09:27:20.879 --> 09:27:26.040
of falling asleep. The actual falling asleep part is a

2420
09:27:26.199 --> 09:27:33.959
tiny bit at the end. The deeper relaxed you become,

2421
09:27:37.919 --> 09:27:55.919
the easier you find yourself drifting. You can also, if

2422
09:27:55.959 --> 09:28:06.800
you choose stay focus on my voice and really enjoy

2423
09:28:12.720 --> 09:28:41.839
the process, gradually relaxing each muscle in your body effortlessly

2424
09:28:48.919 --> 09:29:16.839
and just observing the sensation. I'm letting go completely this time.

2425
09:29:16.959 --> 09:29:25.199
I'm going to count from six down to one, and

2426
09:29:25.440 --> 09:29:34.959
you can notice your mind calming down more with each

2427
09:29:35.559 --> 09:30:47.720
number that you hear me say, naturally, feeling calm and slow, peaceful, six, five, four,

2428
09:31:19.879 --> 09:32:54.839
three two, what being aware? How you mind to slut

2429
09:32:57.080 --> 09:33:23.480
right down, sinking deeply into relaxation. And as you focus

2430
09:33:23.599 --> 09:33:29.519
on your mind, you may notice that.

2431
09:33:31.440 --> 09:33:31.959
There are some.

2432
09:33:32.839 --> 09:33:42.199
Thoughts still there, maybe some stubborn thoughts that for some

2433
09:33:42.519 --> 09:33:55.440
reason perhaps need your attention. That's what you can do

2434
09:33:55.720 --> 09:34:13.839
is send love to those thoughts. Sprinkle those thoughts with love.

2435
09:34:15.559 --> 09:34:19.760
I all petals from a flower, just sprinkle it over them,

2436
09:34:21.239 --> 09:34:28.400
petals filled with love towards those thoughts, to let those

2437
09:34:28.599 --> 09:34:35.040
thoughts know that you're not abandoned in them. You just

2438
09:34:35.519 --> 09:34:45.559
need them to require them to just calm down, slow down,

2439
09:34:47.959 --> 09:35:02.760
quiets down, and now, so as you focus on those

2440
09:35:03.519 --> 09:35:08.440
remaining thoughts as we count down this time from seven

2441
09:35:09.319 --> 09:35:18.000
down to one of each number, just imagine sprinkling those

2442
09:35:18.239 --> 09:35:37.680
flower petals of love, kindness, gratitude over those thoughts, which

2443
09:35:37.720 --> 09:35:43.680
will allow them to just melt away and relax deeply.

2444
09:35:47.879 --> 09:36:01.480
A bivery number, those thoughts will become more and more

2445
09:36:01.639 --> 09:38:22.120
relaxed starting with number seven, six, five, four three. What

2446
09:38:39.480 --> 09:38:45.360
you know that is how.

2447
09:38:46.879 --> 09:39:06.559
Relaxed your feeling in your buddy, You're going to focus

2448
09:39:10.440 --> 09:39:11.440
on your hands.

2449
09:39:17.440 --> 09:39:23.559
Here's the more relaxed your hands are, the more relaxed

2450
09:39:23.760 --> 09:39:44.480
to your body and mind and lets you focus on

2451
09:39:44.680 --> 09:39:55.239
your hands, on your fingers. There's nothing needed to be done.

2452
09:39:56.199 --> 09:40:01.440
There's no clenching of fists or sin the fingers or

2453
09:40:01.480 --> 09:40:12.160
anything like that. M hm hm. It's just noticing a

2454
09:40:12.480 --> 09:40:24.680
focusing on your hands, not to see how they feel.

2455
09:40:39.319 --> 09:40:39.760
It gives.

2456
09:40:39.839 --> 09:40:40.800
The more.

2457
09:40:42.720 --> 09:40:51.160
Relaxed do your hands feel, the calmer your mind feels,

2458
09:40:53.040 --> 09:41:10.959
and the more comforts you feel around the body. Gee may.

2459
09:41:13.279 --> 09:41:25.720
Have already laticed you.

2460
09:41:30.199 --> 09:42:01.599
Mind is starting to direct said just on your hands

2461
09:42:02.800 --> 09:42:21.000
and ingers, allowing them tixperience. How real deechoning of that

2462
09:42:21.360 --> 09:42:36.760
relaxation in your hands and fingers, more and more relaxed.

2463
09:42:42.160 --> 09:43:04.760
Each number of eight down to one, almost view that healing,

2464
09:43:06.559 --> 09:43:26.839
relaxing energy, spread it into your hands and things, becoming relaxing.

2465
09:43:30.519 --> 09:43:49.040
Each number you hear going down eight down to one, Drifting,

2466
09:43:52.800 --> 09:46:39.680
drifting again, starting with night Ship six. Why three