April 11, 2025

(music) (10 hours) Let me bore your pain away #19 | Jason Newland | 11th March 2025

(music) (10 hours) Let me bore your pain away #19 | Jason Newland | 11th March 2025
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Hello, and welcome to a very sunny day outside. The

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window's open because it kind of needs to be. Really

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the there's a lot of lawn mowing action going on

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and people in the gardens coffee and stuff, so just

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let you know. There's a bit of background sound. But

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this is not a sleep recording. This is let Me

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Boil Your Chronic Pain Away number nineteen. I do believe.

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So.

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My name is Jason new Land. I'm sure it sounds

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like do Land when I new Land. My website is

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Jasonnewland dot com. Please only listen when you can safety

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closer eye. Only listen to this or so when you

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know the cause of the chronic pain, and only with

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the permission from your doctor. Okay, so let me Boil

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your pain away. It's very similar to the let Me

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Buy You to sleep recordings. I do accept. It's a

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little bit more focused, slightly more focused, and all I

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ask is really one question. Is it useful? That's all.

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I only listen to these recordings if they're useful. So really,

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what I would say is, first of all, I'm going

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to ask you to focus on one part of your

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body that has been causing you physical discomfort and gauge

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where it is on a scale of zero to ten,

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from being zero to being ten, which would be a

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big ouch, big yelly ouch. And then you can notice

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how it feels at the very end of the recording,

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which may be twenty minutes, maybe half an hour, maybe

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an hour. I really don't know at this point. And

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I'm just going to talk to you about some ideas

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that you could choose two change how you feel. And

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I've become very interested in quantum theory lately, and just

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the idea that you know, when you really go down,

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when you with a microscope and you really go further

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and further and further and further, and magnification to the

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point of atoms and all that stuff. It's it's all

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invisible to us. But that's what makes our existence. That's

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what makes us. Then he stopped whining. Please mate, you've

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got your food, Then you've got your water. Well, he's

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just jumped on the settee. He's going to go to sleep.

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I think.

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He's been to sleep all morning in the bedroom. I

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think he probably wants to go through it. W A

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L K L l K. So's we will. We'll do

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that in a minute. Off any when we've finished this,

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we'll do that thing you like. So when you think

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that actually this because you know, if you look at

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your hand, for example, like you can look at it

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as always a hand. I mean, what else are you

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going to say? It's going to be a hand, isn't it?

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But when you break it down into particles, it's not

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solid at all in reality from a minute perspective, and

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it's just a bunch of particles. And that gap between you, know,

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where you are and the wall or the tree or

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wherever you're looking where it's empty, it's not empty. It's

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just as full of particles as we are. It's a

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strange concept. Really, I've tried to get my heather out

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of it. I mean, this isn't new stuff, but I've

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not really given it a lot of thought in the past.

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But I'm interested in some of the things that may

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be useful in a sense of helping to change your

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physical sensations and mine as well, to be fair, And

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that seems like a good use of this information. So

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when you consider each body part it is a bunch

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of particles, then that physical sensation that you're not particularly

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wanting to experience anymore is also just a bunch of

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particles spinning chaotically. Now you can just imagine as you

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zero in on that physical cool sensation and something weird happens.

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I noticed this about twenty five, no, twenty two years ago.

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I think it was twenty one years ago. It's not

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really that important how long ago it was. But there

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was two thousand and four, I was meditating and my

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knee was really hurting, really hurting, and it was basically

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just due to the meditation. I was still trying to

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meditate on a cushion and didn't really have the knees

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or the flexibility to do that. But I kept at

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it for about two years, three years in fact, until

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I just decided I was going to sit on a chair.

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But what I did is I think I was on

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my lunch break because I was working in a shop downstairs.

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The Buddhist Center was upstairs. It was a Buddhist run

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shop to charity. It's a gift shop called Evolution. So

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I got upstairs for my lunch break. I've already had

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my sandwiches during the day anyway, so I didn't need

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to take that time to eat. And I'm in the

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shrine room meditating at the time. I was going for

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a lot of anxiety and panic attacks and stuff, which

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is why I got involved in the meditation to start

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with back in November two thousand and two. So I

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was really there for that reason. But what I noticed

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is I had this pain in I'm not going to

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say my left knee. It could have been my right knee,

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but one of my knees. It was just you know,

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it wasn't like at the top of the scale. It

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wasn't like a super ouch, but it was definitely oh yeah,

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it was like maybe four or five It's like this

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is yeah, this is very uncomfortable. So what I did

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is I thought, I'm going to focus on it. As

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I'm there with my eyes closed, I might as well.

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It's a good kind of environment to be focusing on things.

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And I was probably doing the mindfulness of breathing meditation,

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where you just count the breaths. So what I did

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is I just you know, I mean, you've got their

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mindfulness of breathing and you've got the body scan, and

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I decided to go back to the body scan and

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just focus on the knee. What I noticed, and this

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is a bit weird, is while I was focusing on

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the knee. My anxiety just wasn't there. Now. If I

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didn't know, if I didn't know what was causing the

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knee to be giving me discomfort, I imagine just knowing

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how I was, my anxiety would have really gone up.

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But I knew simply just because I was crossing my

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legs and that's why I was hurting. So I felt

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quite relaxed. But at the same time I had two options,

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you know, really sit through it. Well three options, sit

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through it, go and sit on a chair, or just

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get up and do something else. Well, actually there's loads

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of options. I could have laid down, or I could

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have just started got up and started juggling. But you know,

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there's lots of different things I could have done, gone

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for a run. But I decided just to sit there

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and focus on that part of your body that's causing

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the problem. So I focused on that. And I've never

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done this before because it seemed the opposite to what

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is normal to do. You know, I was very much

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of the mind of distraction that I think that was

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my my more. Yeah, that's the way my mind went

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back then, very much do something else to distract from

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that discomfort. I'm usually at the time, I was really

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more dealing with emotional discomfort than physical discomfort. So I'd

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be distracted myself with things and doing stuff in order

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to distract myself from my thoughts and my emotions. Now

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I'm not saying I don't do that anymore, but i'd

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do it less than I used to, So distraction was

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my I guess relaxation and distraction were the two things

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that I would use in order to try and calm down.

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But on this occasion, I thought, I'm just gonna fraud,

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fraud it with my mind in a way. I'm just

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going to explore it because I knew it wasn't anything serious.

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I knew it was just for me. I've had issues

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with my knees ever since I was a kid because

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I should do karate, and I think I kind of

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damaged my knees and my toes a little bit during

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that period, and I also stick. It's ridiculous. I can't

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believe I'm telling you this. When I was eight, I

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was really into Shaken Stevens. He was a singer. Now

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you might not know who he is, but he was

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the most successful recording artist in the eighties in the UK.

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Like above everyone, he was the number one record. It's

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like single recording artist, not the biggest band, but the

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recording artist. Shaken Stevens throughout the whole of the eighties,

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and I loved him. He was around in the like,

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you know, in the seventies as well. I fell in

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love with him probably in the seventies, and so when

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I was eight or nine or whatever, I used to

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have posters of him, and he was already famous for

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that point, but he became even more famous in the

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early eighties. So I used to do his dance and

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he was kind of like a our version of Elvis

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in a way. Just it was where, what's nice? Nice

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of the helicopter to go pass just as we're doing this. Thanks.

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He used still wear denim a bit like I suppose

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Elvis in Jowhouse rock, that kind of get up. I'd

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have a denim jacket, tight Jenny Dennim jeans. I'm not

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sure if he had blue suede shoes, but he had

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those kinds of you know, that that kind of stuff,

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and probably a white T shirt. And he had his

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hair and a quiff like Elvis did in his early days,

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and he was brilliant. Loved him. I wasn't the only one.

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Millions of people loved him and still do that love

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does not end just because he's now ninety or whatever

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and I'm eighty and I still still love him. The

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Lord and there's only one. There's only one secand Stevens.

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And even though I'm slightly older than I was back then,

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you know, I still got a place in my heart

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just like all the other bands and musicians and TV

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shows from when I was a kid. So he did

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this thing where he would this is the boring part,

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by the way, you know, in case you're wondering what

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you were mildly interested them in? There going Now you're

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talking about shake and Stephens dancing. Yes, there's more to come.

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I said this, This is part of the boring. Your look,

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the bottom line is how do you feel? How do

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you feel different? And how do you feel at the end.

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That's what this is about. I'm going to talk about techniques,

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but I'm not expecting anyone to do anything, but something changes,

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and that's what this is about. And that's why people

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listen to them, I guess. Because people do listen to

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these recordings who go figure out. I don't know why,

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but they do. So I what was I said, Ah, yeah,

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I was at this. I couldn't even tell you what

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kind of party it was. I think it was a

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wedding disco. So we didn't go to the wedding, I

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don't think, but me and my family. So I had

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my two brothers, maybe my little brother, but it was

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tiny who went to this wedding and I was dancing.

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I don't think they played any shaking Stephens, but that

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didn't matter because I danced like shaking Stephens regardless of

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who was playing. I even I'm pretty sure the bride

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and groom when they got home and maybe went on

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their honeymoon. As I sounded so romantic, Yes, so romantic,

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And I'm so glad I married you, the most beautiful man,

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you're the most beautiful woman, you know, the most beautiful whatever.

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So so glad we got married. And what's the most

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romantic part for you? I think just seeing you walk

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down the aisle, that was just nice. It's just yeah,

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just I just knew. I realized that I fall in

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love with you every time I see you. Soppy, soppy, soppy.

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And what's your most enjoyable part, what's the most romantic part? Well,

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I think it's when we had the first dance and

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I had you in my arms, and I looked into

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your eyes, and I looked down and I saw this

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kid doing the shaken Steven's dance, and yeah, so I'm

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probably in there in a few photographs on some's wedding album.

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I wasn't wearing Ordnum, but I see I like to

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go a little bit further. I was in content with

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shaking Stephens dance. I needed to push it. So he

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used to go down, but he'd go quite low down

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with his knees and then he'd like spring back up

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and he'd be thrusting his hips and moving his knees around.

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You know, It's very like you know, jaalouse rock kind

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of thing, but a bit more possibly a bit more movement.

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I went further and I dropped to the floor on

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my knees, like smashed my knees on the floor, and

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then jumped up and spun around and then looked around

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two fan wom was watching. There's always occasional person or

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a bit concerned about whether I needed an ambulance, but

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generally it hurt. But I was a little kid and

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I didn't care. I thought, while I'm going to suffer

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from my art. I might not have actually thought those

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exact words when I was nine, but did I say

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nine or nineteen? Anyway, it went off for a while,

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not the wedding. The wedding party didn't go on for

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ten years. That would be weird. So I I think

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I kind of ruined my knees. And I did that

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for a few years, constantly dancing and dropping to my

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knees and smashing them on the floor, and then yeah, yeah,

237
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it's not good. Another time I went, I would have

238
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had an axe. This is true as well. I might

239
00:19:57.240 --> 00:20:00.559
sound like I'm making it up a tree at the

240
00:20:00.599 --> 00:20:03.119
bottom of the garden. This is probably when I was

241
00:20:03.160 --> 00:20:08.720
about eleven twelve, and my dad had us in the

242
00:20:08.799 --> 00:20:15.880
garden cutting down trees and stuff and doing whatever, and

243
00:20:15.960 --> 00:20:19.599
so he gave me an axe to cut down that tree.

244
00:20:19.880 --> 00:20:23.799
So the thing is, it wasn't like a sharp axe.

245
00:20:25.960 --> 00:20:30.519
It wasn't sharp enough, and it slid off the tree

246
00:20:30.759 --> 00:20:36.160
and landed on my knee. That wasn't sharp enough to

247
00:20:36.200 --> 00:20:40.160
cut my knee, but it smashed into my knee and

248
00:20:40.200 --> 00:20:45.920
it was a heavy, heavy thing. So I mean, it's

249
00:20:45.920 --> 00:20:48.440
good that it wasn't super sharp, although I did have

250
00:20:48.519 --> 00:20:52.559
trousers on or like jeans on. No, I didn't deny

251
00:20:52.680 --> 00:20:56.000
I had shorts on. So I went right in my knee,

252
00:20:56.200 --> 00:21:01.319
but it didn't didn't cut it, but it really bruised it,

253
00:21:01.839 --> 00:21:06.880
so that might not have helped. And then there was

254
00:21:06.920 --> 00:21:10.480
a time when I fell out of a helicopter. I'm

255
00:21:10.519 --> 00:21:14.400
just just joking making it up. So but all the

256
00:21:14.440 --> 00:21:23.839
other stuff's true, not relevant, but true. So I kind

257
00:21:23.839 --> 00:21:26.759
of knew that it's like just it's anything, it's not ah.

258
00:21:27.279 --> 00:21:34.279
So I'm sitting there in my attempted cross legged position

259
00:21:35.839 --> 00:21:40.200
and I've got one, two, three, four, five different cushions

260
00:21:41.000 --> 00:21:46.920
trying to just get comfortable. I had another friend who

261
00:21:47.000 --> 00:21:50.079
was about six foot six and he would do the

262
00:21:50.119 --> 00:21:52.599
same thing, but he needed the cushions because he was

263
00:21:52.640 --> 00:21:56.359
so big his legs were so long. And we was

264
00:21:56.359 --> 00:22:00.359
in a remember we was in a meditation group. They're

265
00:22:00.359 --> 00:22:03.559
probably about thirty people. He fell asleep and he fell

266
00:22:03.559 --> 00:22:08.799
off his cushions. You called a domino effect, and like

267
00:22:09.160 --> 00:22:12.039
the alf the people fell over, they knocked each other down.

268
00:22:12.799 --> 00:22:21.480
It was very funny. And so knowing what it is,

269
00:22:21.559 --> 00:22:27.000
like it's just just my knee. There's there's nothing to

270
00:22:27.119 --> 00:22:34.720
be concerned about which in a way, you know, if

271
00:22:34.720 --> 00:22:36.720
you know what it is, you know what the cause is,

272
00:22:37.440 --> 00:22:41.799
and you know that it's you don't need that danger

273
00:22:41.880 --> 00:22:46.680
signal from your brain, then it almost you could say

274
00:22:46.720 --> 00:22:50.680
half the physical discomfort straight away, the half is the

275
00:22:50.799 --> 00:22:55.440
energy that it's not needed. So that that was quite nice.

276
00:22:55.680 --> 00:23:00.000
So my knee just it did reduce to the point where,

277
00:23:00.279 --> 00:23:04.039
like I still would probably want it to go away,

278
00:23:04.119 --> 00:23:07.240
but I was more intrigued, not the knee, but the

279
00:23:08.200 --> 00:23:18.720
physical feeling. I was intrigued, and I thought, Okay, I

280
00:23:18.799 --> 00:23:22.079
can enjoy the pigeons. It's all part of the new

281
00:23:22.160 --> 00:23:31.640
therapeutic technique I'm using. Some people use really beautiful you know,

282
00:23:32.200 --> 00:23:41.599
background music, and I use pigeons. How well, No, I

283
00:23:41.640 --> 00:23:47.240
do have music as well in some of the recordings.

284
00:23:47.440 --> 00:23:55.839
So I've got I'm focusing on my knee, and I'm thinking, okay,

285
00:23:56.720 --> 00:23:59.400
where is it? Where is that I searched for it?

286
00:23:59.519 --> 00:24:04.799
That fee and there's you know, there's the obvious voice

287
00:24:04.799 --> 00:24:07.680
in my head saying was in a knee? In it

288
00:24:07.759 --> 00:24:14.160
like sarcastically, okay, yeah, but where is it? It's an

289
00:24:14.160 --> 00:24:16.279
old saying. I don't know where it came from, but

290
00:24:16.960 --> 00:24:20.839
it's a feeling. But can you hold in your hands?

291
00:24:22.079 --> 00:24:27.079
Can you hold a feeling in your hands? You may argue, well,

292
00:24:27.079 --> 00:24:32.279
if if it's in my hands, I can, But I

293
00:24:32.319 --> 00:24:34.559
couldn't hold the feeling that was in my knees in

294
00:24:34.599 --> 00:24:37.599
my hands. It wasn't like a physical thing that I

295
00:24:37.599 --> 00:24:44.319
could actually hold, like water or dust or a pizza.

296
00:24:45.599 --> 00:24:48.559
It could be an action man figure, there's lots of

297
00:24:48.559 --> 00:24:52.759
different a bit of coal, headphones in whatever, could be

298
00:24:52.799 --> 00:25:00.920
any object. But it was just a feeling. So I thought,

299
00:25:01.200 --> 00:25:11.319
hmm hmm, I'm just gonna observe it and just see

300
00:25:11.440 --> 00:25:15.160
if I can find it. Because then again the brain,

301
00:25:15.240 --> 00:25:17.480
my brain winning of course you can find it. You

302
00:25:17.519 --> 00:25:21.119
know where it is. It's there, I said, okay, let's

303
00:25:21.119 --> 00:25:24.279
go look for it. Then this is where it went

304
00:25:24.319 --> 00:25:32.400
weird because the more I looked for it I noticed it,

305
00:25:32.400 --> 00:25:34.440
it was almost like it started to hide from me,

306
00:25:34.880 --> 00:25:38.319
like it was a game of hide and seek or

307
00:25:38.440 --> 00:25:45.240
hide and go seek, whatever you call it. I never

308
00:25:45.319 --> 00:25:47.640
realized it twok years before I realized that my brother's

309
00:25:47.680 --> 00:25:51.359
never looked for me when we did played hide and seek.

310
00:25:52.599 --> 00:25:56.640
Whenever I hid, I thought I was doing really well

311
00:25:56.680 --> 00:26:03.839
because I never got found they weren't looking, honestly, they

312
00:26:03.920 --> 00:26:06.960
just leave me for ages. Once I missed the whole Christmas.

313
00:26:09.400 --> 00:26:17.359
So I'm looking for this feeling, realizing it's not an

314
00:26:17.359 --> 00:26:24.279
actual thing. It's not a physical thing. I don't mean

315
00:26:24.319 --> 00:26:27.319
the knee, but the feeling isn't an actual physical thing.

316
00:26:27.640 --> 00:26:33.920
It's just a feeling, just a sensation. And I'm thinking, well,

317
00:26:34.039 --> 00:26:37.960
why can't I find it? Because every time I sort

318
00:26:37.960 --> 00:26:44.519
of looked, it seemed to move or it transformed a bit.

319
00:26:46.319 --> 00:26:52.400
So I decided to go inside the knee with my mind.

320
00:26:52.400 --> 00:26:56.720
Obviously I don't know, I wasn't doing surgery on myself,

321
00:26:59.160 --> 00:27:04.000
so I just just looking inside with my mind, going

322
00:27:04.039 --> 00:27:12.599
inside the feeling, and the feeling kept moving. So I

323
00:27:12.640 --> 00:27:18.759
had chase the feeling and had follow it. And every

324
00:27:18.839 --> 00:27:27.680
time I followed it, that feeling reduced, and eventually I

325
00:27:27.720 --> 00:27:33.440
was able to actually go inside the feeling, right inside it.

326
00:27:35.759 --> 00:27:41.160
And you know what, I found nothing. There was nothing there,

327
00:27:43.759 --> 00:27:52.440
no physical sensations whatsoever. It was just absent of anything.

328
00:27:55.400 --> 00:28:08.759
And the more I looked, the less I found, maybe

329
00:28:08.920 --> 00:28:12.599
that that physical sensation is a bit like me as

330
00:28:12.599 --> 00:28:16.599
a kid. The longer I stay long as I stayed

331
00:28:16.680 --> 00:28:22.480
hid the longer I stayed hid, the less chance of

332
00:28:22.519 --> 00:28:27.880
me getting found. I mean, maybe maybe my brothers did

333
00:28:27.920 --> 00:28:31.039
look for me for a minute and then got bored.

334
00:28:35.640 --> 00:28:40.440
So either that feeling is so well hid that we

335
00:28:40.519 --> 00:28:44.920
just can't find it anymore, or when you go inside it,

336
00:28:45.200 --> 00:28:54.960
you realize that there's nothing there. And it was a

337
00:28:55.039 --> 00:29:02.160
really weird situation to realize that actually by I guess

338
00:29:02.720 --> 00:29:10.359
in my mind going into the molecules, going into that

339
00:29:10.480 --> 00:29:16.000
actual physical feeling. I'm not sure if there was a

340
00:29:16.039 --> 00:29:19.559
pigion in the background singing to me at the time,

341
00:29:24.079 --> 00:29:32.400
but it changed, genuinely changed, transformed into something else. But

342
00:29:32.480 --> 00:29:35.359
what it transformed into was almost like nothing like.

343
00:29:35.440 --> 00:29:35.960
It was just.

344
00:29:40.559 --> 00:29:46.960
Very weird. It struck me as being a bit strange.

345
00:29:47.759 --> 00:29:53.039
So for the next couple of years, probably a few years,

346
00:29:52.720 --> 00:29:56.880
I used to play around with this idea, with this technique,

347
00:29:57.119 --> 00:29:59.319
and whenever I got a bit of an ache or

348
00:29:59.359 --> 00:30:04.960
pain caused by maybe working out or caused by something

349
00:30:04.960 --> 00:30:08.880
that just I mean, especially because I've got an injury

350
00:30:08.880 --> 00:30:11.079
in my right shoulder, used to use it in there

351
00:30:11.920 --> 00:30:18.480
and it would disappear because you get to a point

352
00:30:18.519 --> 00:30:21.640
where it's not there anymore. Because what you're looking for

353
00:30:22.200 --> 00:30:32.559
when you go inside. It's not inside looking for something

354
00:30:32.640 --> 00:30:40.160
you can't actually hold in your hands, like varuka powder.

355
00:30:40.960 --> 00:30:42.680
I'm just trying to think of an object you can

356
00:30:42.720 --> 00:30:47.519
hold in your hands. A bottle of aruka powder is

357
00:30:47.519 --> 00:31:02.880
probably a bit weird. Yeah, turbal feed like a six

358
00:31:03.640 --> 00:31:05.720
cello tapes, I don't know, but you know, I'm just

359
00:31:05.759 --> 00:31:08.279
saying something you can hold in your hand. And then

360
00:31:08.319 --> 00:31:11.599
you got it just went. It's like it wasn't there.

361
00:31:11.920 --> 00:31:15.920
It's not like it just like it's some dramatic new

362
00:31:16.480 --> 00:31:22.240
There was no music, did di di di di, and

363
00:31:22.279 --> 00:31:28.000
it vanished like a magic trick. It just just wasn't there.

364
00:31:33.759 --> 00:31:37.680
It's a bit like the other day I was searching

365
00:31:37.799 --> 00:31:42.480
all around the flat for my dignity, could not find it.

366
00:31:42.480 --> 00:31:45.559
It's long gone any kind of dignity I used to have.

367
00:31:46.400 --> 00:31:50.240
So but seriously, this this is kind of I found

368
00:31:50.240 --> 00:31:53.039
it interesting. So I used to play around with it

369
00:31:54.680 --> 00:32:05.480
and whether it's the focus because it's the opposite to

370
00:32:05.559 --> 00:32:13.680
what's expected. Because sometimes you can say, well, yeah, the

371
00:32:13.759 --> 00:32:16.799
reason it's causing so much discomfort because I keep thinking

372
00:32:16.839 --> 00:32:20.720
about it. Yeah, But it's a different type of thinking,

373
00:32:20.759 --> 00:32:23.960
isn't it. It's thinking about it, But not wanting it.

374
00:32:26.960 --> 00:32:34.079
Once you welcome it, once you actually focus on it

375
00:32:34.160 --> 00:32:44.599
in a sense of okay, I'm coming in to visit it. Changes.

376
00:32:52.880 --> 00:32:56.759
I found that kind of fascinating, and I suppose that

377
00:32:57.839 --> 00:33:03.319
sort of fits in with the whole quantum energy sort

378
00:33:03.359 --> 00:33:09.000
of thing, because you know, there's the idea of physical

379
00:33:10.400 --> 00:33:17.440
sensations as quantum particles spinning chaotically, and then maybe by

380
00:33:17.599 --> 00:33:22.839
focusing on it, they start to just spin harmoniously, a

381
00:33:22.960 --> 00:33:30.359
lining into a soothing and balanced rhythm that radiates comfort

382
00:33:30.359 --> 00:33:38.480
and relaxation. So it can change how you feel, just

383
00:33:38.599 --> 00:33:42.279
with not just a focus, but a certain type of focus,

384
00:33:45.400 --> 00:33:54.480
maybe a focus of intrigue interest just I mean, sometimes

385
00:33:54.519 --> 00:34:02.000
that can be the difference that makes a difference when

386
00:34:02.039 --> 00:34:05.200
you go into a situation you're about to observe something,

387
00:34:05.920 --> 00:34:10.000
instead of already having an agenda and already having an opinion,

388
00:34:11.840 --> 00:34:16.480
to go on with an open mind and to be

389
00:34:16.599 --> 00:34:23.400
interested in how that part of your body is going

390
00:34:23.440 --> 00:34:28.199
to feel different, and to do something maybe you've never

391
00:34:28.239 --> 00:34:35.679
done before is to almost welcome it. And it's something

392
00:34:35.719 --> 00:34:40.119
to be said for thanking that part of your body

393
00:34:41.000 --> 00:34:43.920
when maybe up till now you may have been cursing it.

394
00:34:48.719 --> 00:34:53.440
Maybe thanking it for looking after you, the caring for you,

395
00:34:58.199 --> 00:35:01.800
thanking it for all it's done, your whole life for you.

396
00:35:06.519 --> 00:35:11.960
And these are just little ideas that may be useful

397
00:35:12.119 --> 00:35:15.920
or may just be boring, maybe a little bit of both,

398
00:35:17.400 --> 00:35:24.360
a little bit of each. But when we look at

399
00:35:24.400 --> 00:35:33.400
something almost like a microscope, the most powerful microscope on

400
00:35:33.440 --> 00:35:42.079
the planet, inside your mind, realizing that the fact is

401
00:35:44.679 --> 00:35:57.800
we're just molecules particles, and there's a gap between all

402
00:35:57.840 --> 00:36:01.920
of us, all the different molecules and particles. There's a

403
00:36:01.960 --> 00:36:07.320
gap between them. And you go into that and there's

404
00:36:07.320 --> 00:36:10.000
a gap between them, and it just goes on and

405
00:36:10.039 --> 00:36:30.039
on and on. Something's moving quickly, something's moving slowly. So

406
00:36:30.079 --> 00:36:32.960
I'm going to test this on myself now on my

407
00:36:33.159 --> 00:36:37.400
lower back. Although, to be honest, my lower backs feeling,

408
00:36:38.159 --> 00:36:47.599
you know, relatively okay. It's sitting down seems to not

409
00:36:47.679 --> 00:36:50.199
always do it the best for me when I'm sitting

410
00:36:50.239 --> 00:36:53.360
at a desk. It might be my posture, I don't know.

411
00:36:54.840 --> 00:37:06.719
So I focus on my lower back and it seems

412
00:37:06.760 --> 00:37:10.000
to be a bit of like an attitude thing, but

413
00:37:10.000 --> 00:37:15.039
I actually focusing on my lower back with an open mind,

414
00:37:16.320 --> 00:37:25.920
with a degree of friendliness towards that part of my body.

415
00:37:26.559 --> 00:37:31.280
It seems to be a warm A warm feeling arises,

416
00:37:37.920 --> 00:37:47.239
like a warm greeting maybe. And what I'm going to

417
00:37:47.320 --> 00:37:52.000
do is focus on my lower back and start straight

418
00:37:52.039 --> 00:37:56.159
away with the part that has the most physical sensation.

419
00:38:01.280 --> 00:38:04.519
You know, maybe it's a pulse, maybe it's a throb

420
00:38:04.719 --> 00:38:11.480
maybe it's just like a sharp feeling for yourself that is,

421
00:38:11.599 --> 00:38:18.800
but with me, it's it's kind of I can I

422
00:38:18.920 --> 00:38:26.880
almost feel that it goes inward, the feeling. I'm going

423
00:38:26.960 --> 00:38:29.960
to go in myself and just going to focus on

424
00:38:30.000 --> 00:38:38.440
that one spot in my mind and also physically, so

425
00:38:38.639 --> 00:38:49.519
physically focusing on that spot in my lower back. I

426
00:38:49.599 --> 00:38:53.840
was going to call this fine focused therapy back in

427
00:38:53.960 --> 00:39:08.519
two thousand and four. Straight away, it's it's reduced, it's

428
00:39:09.199 --> 00:39:13.679
I don't know if it's moving. What do you notice?

429
00:39:13.920 --> 00:39:17.199
This is a weird thing that I've noticed happens. I mean,

430
00:39:17.280 --> 00:39:20.480
normally I would do this with our talking, so a

431
00:39:20.519 --> 00:39:27.519
bit quicker for me, But I notice sometimes when I

432
00:39:27.639 --> 00:39:35.599
focus on it and it's really really relaxed, sometimes feels

433
00:39:35.599 --> 00:39:40.920
a bit itchy, like inside the skin, like the feeling

434
00:39:40.960 --> 00:39:45.280
has been replaced with a non itch that necessarily needs

435
00:39:45.320 --> 00:39:53.440
to be scratched, just a feeling, like a slight itch,

436
00:39:55.000 --> 00:40:04.679
but not irritating, just a comfortable I suppose, And after

437
00:40:04.880 --> 00:40:09.840
scratchy itch, like once she scratched it, it's like, okay,

438
00:40:10.719 --> 00:40:18.480
once it's been rewarded. So I'm trying to get the

439
00:40:18.599 --> 00:40:30.599
feeling back, but it's not coming back. I'm searching for it.

440
00:40:30.599 --> 00:40:35.559
It's almost like it's become like me as a kid hiding.

441
00:40:38.199 --> 00:40:50.599
It's a very good hider. Well, I found a lesser feeling,

442
00:40:50.639 --> 00:40:52.800
So I'm going to go inside of that lesser feeling

443
00:40:53.119 --> 00:41:12.039
and follow see where that leads me. I'm just going

444
00:41:12.079 --> 00:41:17.679
inside that feeling. That's just relaxed my back even more.

445
00:41:20.480 --> 00:41:23.880
I'm so relaxed. I feel like I can just hear

446
00:41:24.079 --> 00:41:32.119
like a plane going past. Oh this is Oh it

447
00:41:32.199 --> 00:41:38.679
is a plane. My dad always hear a plane every

448
00:41:38.679 --> 00:41:45.920
time I feel relaxed. I mean, that would be weird, unless,

449
00:41:45.960 --> 00:42:00.159
of course, a lift like never a plane station. Oh

450
00:42:00.239 --> 00:42:07.400
that that's quite so. Now what I've noticed is the

451
00:42:07.400 --> 00:42:13.280
physical thing that I had. It's now some of it

452
00:42:13.360 --> 00:42:18.400
is tense, not the bits of relax the bits of

453
00:42:18.480 --> 00:42:21.519
relaxes to relax, But some of the other stuff is

454
00:42:21.679 --> 00:42:27.599
just it's transformed from being discomfort to just being a

455
00:42:27.599 --> 00:42:32.880
little bit, a little bit tense. So I'm going to

456
00:42:32.920 --> 00:42:42.440
focus on that tenseness, on the muscles, the fibers, and

457
00:42:42.639 --> 00:42:52.920
just focus on that for a few seconds. I mean,

458
00:42:52.960 --> 00:43:01.039
you can ask just like, please relax as you focus

459
00:43:01.119 --> 00:43:05.440
on that part of you, please relax, or you can

460
00:43:05.559 --> 00:43:09.840
just focus on it because it will just automatically relax,

461
00:43:10.960 --> 00:43:24.679
become loose. I suppose I could thank my lower back,

462
00:43:25.960 --> 00:43:30.920
thank you for what you do, thank you for all

463
00:43:30.960 --> 00:43:37.039
that you've done over my life. Always been there for me,

464
00:43:40.119 --> 00:43:51.960
and I appreciate you. Inside of the pigeons, that's weird,

465
00:43:52.039 --> 00:43:56.599
my lower backs that are really relaxed now. I don't

466
00:43:56.599 --> 00:44:01.960
know if it was the pigeons that did it. Maybe

467
00:44:02.000 --> 00:44:08.639
the pigeons need to have their own podcast Relaxed with Herbert.

468
00:44:09.840 --> 00:44:14.639
He's the main pigeon. He's got his family. There's Gertrude,

469
00:44:15.599 --> 00:44:21.199
his wife, and he's got three kids, Paul, Stephen, and Arnold.

470
00:44:24.079 --> 00:44:29.159
But I only really know the father, really don't know

471
00:44:29.199 --> 00:44:37.360
the others. Gertrude won't talk to me anymore because that's ridiculous.

472
00:44:41.320 --> 00:44:43.960
I borrowed a frying pan and I didn't I didn't really,

473
00:44:44.440 --> 00:44:47.519
I didn't return it in the exact same condition as

474
00:44:47.559 --> 00:44:52.440
she linked it to me. Pigeons and their frying pans.

475
00:44:55.679 --> 00:44:59.320
I said to her, Look, you're not supposed to wash

476
00:44:59.400 --> 00:45:02.360
up frying pans all the time, put salt in them.

477
00:45:02.360 --> 00:45:07.679
If go into any professional kitchen and they put salt

478
00:45:07.719 --> 00:45:11.800
in the frying pan, and you know, don't keep washing

479
00:45:11.880 --> 00:45:21.320
up or walking water and washing up liquid. Say she

480
00:45:21.400 --> 00:45:29.679
knows I'm talking about all right. She was saying, Yeah,

481
00:45:29.679 --> 00:45:33.280
it's my washing pan, my frying pan. If I wanted

482
00:45:33.239 --> 00:45:35.360
to wash it up with washing up liquid, I can.

483
00:45:36.599 --> 00:45:38.920
It's up to me if I want to wash if

484
00:45:38.840 --> 00:45:41.119
I want to use stinging that as I will, it's

485
00:45:41.199 --> 00:45:44.880
up to me. It's my frying pan, not yours. I

486
00:45:45.039 --> 00:45:57.639
lend it to you with good intention. She's still going on, well, okay, however,

487
00:45:58.800 --> 00:46:06.039
she's willing to forgive me if if what I didn't

488
00:46:06.039 --> 00:46:12.119
get that last part. Oh well, the one time I

489
00:46:12.159 --> 00:46:17.320
actually want the pigeons to start talking to me. Nothing.

490
00:46:20.559 --> 00:46:25.440
I guess you'll get back to me later. I hope

491
00:46:25.519 --> 00:46:32.239
she doesn't write me another letter. You ever, try to

492
00:46:32.280 --> 00:46:45.599
read pigeon really hard, So I think there's something to

493
00:46:45.599 --> 00:46:49.519
be said for distraction is a good thing, can be

494
00:46:49.559 --> 00:46:53.079
a really good thing, a distraction technique. Sometimes I think

495
00:46:53.119 --> 00:46:56.480
people listen to me because I'm distracting. You listen to

496
00:46:56.480 --> 00:47:01.159
me talking about whatever nonsense and it comes out of my mouth,

497
00:47:02.719 --> 00:47:06.480
and it can be a distraction. A little bit of

498
00:47:06.519 --> 00:47:11.960
a rest, a little bit of a break, a slight holiday,

499
00:47:13.880 --> 00:47:16.119
I've run out of a vacation. I'm trying to think

500
00:47:16.159 --> 00:47:25.000
other words that mean the same thing. So that was

501
00:47:25.039 --> 00:47:28.159
on a big old bang outside in the garden. I

502
00:47:28.199 --> 00:47:33.119
wonder what that was. So just notice how you feel now,

503
00:47:35.320 --> 00:47:40.559
zero to ten on the old scale. Where do you

504
00:47:40.639 --> 00:47:47.360
feel with that part of your body now? And I'm

505
00:47:47.360 --> 00:47:50.280
going to leave this recording, so thank you for listening.

506
00:47:50.840 --> 00:47:54.000
Remember to be kind to yourself. And if it was useful,

507
00:47:54.039 --> 00:48:11.800
please let me know. Gods of life. Relax in a

508
00:48:11.880 --> 00:48:22.760
more deep and meaningful way, maybe in a way that

509
00:48:22.920 --> 00:48:32.480
can not just allow you to feel calmer now and

510
00:48:33.480 --> 00:48:41.840
throughout the time we spend together here, not just relaxed

511
00:48:44.079 --> 00:48:48.320
at the end of the recording when it's finished and

512
00:48:48.360 --> 00:48:58.239
you can enjoy that sense of comfort and peace, but

513
00:48:58.400 --> 00:49:11.840
also I think it would be nice to have those

514
00:49:12.199 --> 00:49:29.119
feelings of relaxation continue for longer after the recording has ended,

515
00:49:34.199 --> 00:49:43.199
so that you can still benefit from listening to my

516
00:49:43.360 --> 00:49:58.000
voice maybe in a few hours time, perhaps tomorrow, and

517
00:49:58.039 --> 00:50:05.960
then by listening regularly, especially if you find like some

518
00:50:06.039 --> 00:50:10.000
people do and myself as well. Sometimes I find one

519
00:50:10.039 --> 00:50:20.400
particular recording that really resonates with me, and I just

520
00:50:20.519 --> 00:50:26.159
listen to it over and over again every morning, every evening.

521
00:50:33.800 --> 00:50:38.440
There was this recording from We're going back to about

522
00:50:38.599 --> 00:50:43.840
nineteen ninety nine. It wasn't hypnosis, but it was a

523
00:50:43.960 --> 00:50:53.400
guided visualizations. It kind of was hypnosis, really, and I

524
00:50:53.480 --> 00:50:56.800
managed to find it again and it still has the

525
00:50:56.840 --> 00:51:06.039
same effect on me. And part of it was the

526
00:51:06.159 --> 00:51:19.159
person's voice relaxed me. She just felt so peaceful, and

527
00:51:19.199 --> 00:51:26.079
I'd look forward to listening to her in the morning

528
00:51:26.519 --> 00:51:37.599
and in the evening. And I knew before even pressing

529
00:51:37.719 --> 00:51:45.639
the play button that since I've done that pressed the

530
00:51:45.679 --> 00:51:54.800
play button. This was in the days of CD players

531
00:51:57.760 --> 00:52:03.280
pressed the play button. In fact, it might have even

532
00:52:03.320 --> 00:52:07.800
been a tape recorder. I'd lie down on the bed

533
00:52:08.079 --> 00:52:24.679
and then even without necessarily listening to her words because

534
00:52:26.599 --> 00:52:33.760
I had them memorized. Really, it was as if my

535
00:52:33.880 --> 00:52:45.239
body knew exactly what to do. And the muscles just

536
00:52:49.199 --> 00:53:07.159
almost went into automatic relaxation, and I remember my mind

537
00:53:09.880 --> 00:53:20.880
would slow down. Now Now, I was listening to this

538
00:53:20.960 --> 00:53:30.440
recording in the early days of learning hypnosis, and long

539
00:53:30.519 --> 00:53:39.119
before I ever made any videos or audio recordings myself,

540
00:53:40.320 --> 00:53:43.679
because I didn't start doing that till two thousand and six,

541
00:53:50.559 --> 00:54:06.519
I knew, I knew how helpful I found being able

542
00:54:06.559 --> 00:54:15.639
to just let go, to have that trust in the

543
00:54:15.719 --> 00:54:26.119
person that I'm listening to, knowing that it's going to

544
00:54:26.159 --> 00:54:36.960
be just as relaxing, if not more so. Each time

545
00:54:37.239 --> 00:54:49.719
you hear my voice, you may feel the same. Some

546
00:54:50.039 --> 00:55:04.239
people have been listening to me for over a decade,

547
00:55:05.079 --> 00:55:09.119
maybe not solidly, obviously not twenty four hours a day,

548
00:55:10.840 --> 00:55:25.559
but maybe people come back. Some people maybe listen every day.

549
00:55:29.119 --> 00:55:35.079
That's something that I do which you may not realize

550
00:55:37.480 --> 00:55:56.079
by listening, is when I record these recordings. Now, for example,

551
00:56:00.599 --> 00:56:12.840
I also am affected by the words that I say.

552
00:56:13.679 --> 00:56:23.000
So if I set you focus on your feet, notice

553
00:56:23.119 --> 00:56:30.320
your feet relaxing, I will be focusing on my feet.

554
00:56:35.199 --> 00:56:52.599
I will be noticing my feet relaxing. If I said

555
00:56:52.760 --> 00:57:00.440
focus on your hands, then maybe notice the difference between

556
00:57:00.480 --> 00:57:11.320
each hand, Perhaps notice the air in the room, the

557
00:57:11.440 --> 00:57:16.079
temperature of the room. On the backs of your hands,

558
00:57:23.880 --> 00:57:27.760
you may start to notice what almost feels like a

559
00:57:27.920 --> 00:57:35.960
very light breeze, even though there may not be any

560
00:57:36.360 --> 00:57:41.280
type of breeze at all where you are right now.

561
00:57:49.440 --> 00:57:59.960
And as you become aware of your hands, I'm also

562
00:58:00.079 --> 00:58:11.719
I am aware of how relaxed my hands our feeling

563
00:58:13.559 --> 00:58:34.360
now and when it comes to potentially drifting off to sleep,

564
00:58:35.440 --> 00:58:48.039
which may be the reason you're listening, I also feel

565
00:58:48.199 --> 00:59:00.280
drowsy when I make these recordings. I also know is

566
00:59:02.360 --> 00:59:18.480
my mind drifting. In fact, at times I've actually fallen

567
00:59:18.519 --> 00:59:32.719
asleep without even noticing, and then I carry on talking.

568
00:59:38.760 --> 00:59:43.880
And it's only where I listen back to do the

569
00:59:44.000 --> 00:59:54.239
editing I hear snoring, and I think I don't remember snoring.

570
00:59:57.519 --> 01:00:04.320
I remember talking the snow as a pick turned up.

571
01:00:08.320 --> 01:00:15.800
That's why I sound like when I snow. How I

572
01:00:15.800 --> 01:00:29.320
get really into the whole experience. I don't know how

573
01:00:29.400 --> 01:00:38.639
you feel, how relaxed do you feel in your feet,

574
01:00:41.760 --> 01:01:04.639
how relaxed you feel in your hands. I have noticed

575
01:01:07.239 --> 01:01:23.480
more and more that the more relaxed, deeper level of

576
01:01:23.719 --> 01:01:40.960
comfort you feel, the easier your breathing becomes. It's almost

577
01:01:41.360 --> 01:02:00.079
like that additional muscle relaxation. So this allows you m

578
01:02:01.599 --> 01:02:27.760
de breath easier without necessarily focusing on your breath, however,

579
01:02:28.000 --> 01:02:56.760
being able to notice the ease in which you breathe

580
01:02:56.960 --> 01:03:46.840
so naturally, you breathe so very easily and smoothly. Whenever

581
01:03:46.920 --> 01:04:05.239
I imagine my breathing improving when I've got my eyes closed,

582
01:04:11.280 --> 01:04:24.119
I tend to visualize a beautiful field with trees and

583
01:04:24.400 --> 01:04:57.199
flowers producing all of that life giving oxygen. And it

584
01:04:57.320 --> 01:05:13.480
feels nice to, if nothing else, just taking some time

585
01:05:19.360 --> 01:06:07.719
away from everything, enjoying that feeling of peace serenity with

586
01:06:07.760 --> 01:06:44.239
a joyful heart. Time seems to just drip by so

587
01:06:45.440 --> 01:07:35.199
very slowly, relax, so deeply, peaceful, completely unattached to any

588
01:07:36.159 --> 01:08:39.640
thoughts whatsoever in this moment, completely free, noticing that your

589
01:08:39.840 --> 01:09:27.039
mind has slowed down. Slowed down because nothing really requires

590
01:09:27.079 --> 01:09:57.439
your attention, You can enjoy the physical sensations of allowing

591
01:09:57.680 --> 01:10:10.560
the stress drip out of your body, dripping out of

592
01:10:11.119 --> 01:10:40.319
every part of your body and being released from your brain.

593
01:10:45.560 --> 01:11:20.800
Let your mind slowly but surely, the muscles in your

594
01:11:20.960 --> 01:12:13.199
legs relax res res so very deep, thing racks so deeply,

595
01:12:30.960 --> 01:12:41.239
and the feedings the pleasant feelings in your arms and shoulders,

596
01:12:59.039 --> 01:13:12.000
deepening it each part of your body further and deeper

597
01:13:22.640 --> 01:13:44.600
and deeper. Noticin the feelings in the back of your neck,

598
01:14:07.720 --> 01:14:47.119
the feelings in your wrists, muscles, in front of your body,

599
01:14:57.479 --> 01:15:40.960
I will say, feeling peace deeply, there's a sense of

600
01:15:41.279 --> 01:15:50.560
pace spreads through your very cool.

601
01:16:20.760 --> 01:16:26.840
Even when you focus on your mind.

602
01:16:38.720 --> 01:17:51.600
Her mind becomes a and slower deep relaxing, so very slow.

603
01:18:09.920 --> 01:19:06.560
His stomach he's falling, your stomach held back. Notice Notice

604
01:19:06.760 --> 01:19:25.159
how relaxed you now feel in the hole of your back.

605
01:19:50.319 --> 01:19:57.960
In a spy from your brain all the way down

606
01:19:59.359 --> 01:20:09.199
the middle of you're back, sending and receiving millions of

607
01:20:09.479 --> 01:21:11.119
messages every day, deep coomfort increasing deeply relaxed. Your knees

608
01:21:36.760 --> 01:21:50.199
relax spreading those signals down your spine or cord into

609
01:21:50.319 --> 01:22:09.079
air every part of your body, your shins and your

610
01:22:09.159 --> 01:23:00.560
calf muscles. The outbursts feelings of peace and drink quiality

611
01:23:04.439 --> 01:23:18.439
spreading through your body, tips of your toes, to your eyes,

612
01:23:22.840 --> 01:23:45.840
your fingers, all the way to your lower back. Lettinger, retinker,

613
01:24:13.640 --> 01:24:54.239
place to drift in mind, just wander in a way,

614
01:24:54.279 --> 01:25:35.960
happy to let go God completely like her so tranquil,

615
01:26:00.119 --> 01:27:59.680
the whole body enjoying a sensor listening girven more ey,

616
01:28:21.159 --> 01:30:28.000
enjoy the space, this space of peace and safety. Fay rexhhhhhhhhh,

617
01:30:42.159 --> 01:31:06.920
letting God. Maybe we can just focus on the different

618
01:31:07.279 --> 01:31:42.079
parts of your body, just to notice your forehead and

619
01:31:42.319 --> 01:32:56.359
your eyes uptual, so loose, noticing the sense of complete freedom,

620
01:33:00.800 --> 01:34:55.600
absolute freedom, dress day, pace for energy, pace to breathe,

621
01:34:57.079 --> 01:36:07.680
so much easy. Yes, you may have or may not

622
01:36:07.880 --> 01:37:08.720
have noticed your mind drifting peaceful, move any even more

623
01:37:09.079 --> 01:37:33.640
deeply in the direction of total blissful pace, blissphul pace,

624
01:38:02.239 --> 01:38:51.960
the rest ty tol pace.

625
01:39:22.680 --> 01:39:23.800
Sure come.

626
01:39:35.439 --> 01:39:36.039
Let him go.

627
01:40:00.960 --> 01:40:14.720
Peace of mind, relaxed.

628
01:40:17.840 --> 01:41:17.039
Body c Rex so relaxed. Her body feels almost invisible,

629
01:41:32.199 --> 01:41:45.119
so very relaxed and paceful, so.

630
01:41:52.760 --> 01:42:09.720
Pace right.

631
01:42:16.720 --> 01:42:54.319
Like a soul, so fair. And you could start to

632
01:42:54.560 --> 01:43:04.119
notice that you are feeling more relaxed, even though I've

633
01:43:04.439 --> 01:43:16.159
not purposely focused your mind upon that sense of physical

634
01:43:16.399 --> 01:43:24.239
comfort that is growing within you throughout your body, and

635
01:43:24.319 --> 01:43:34.119
your mind starts to slow down, And that could be

636
01:43:34.680 --> 01:43:42.640
almost in recognition of I guess my speech not being

637
01:43:42.880 --> 01:44:00.439
particularly fast, and things just generally feel calmer. Just by

638
01:44:01.039 --> 01:44:10.159
listening to my voice, you give yourself an opportunity to

639
01:44:10.279 --> 01:44:16.439
take a break from the day, take a break from

640
01:44:16.920 --> 01:44:24.239
your life as it is, and to give yourself a rest,

641
01:44:26.840 --> 01:44:34.119
giving yourself permission to take some time off, and to

642
01:44:34.239 --> 01:44:40.159
allow your body to relax and allow your mind to

643
01:44:40.319 --> 01:44:52.520
slow down, which in turn releases the tension any stresses

644
01:44:52.680 --> 01:45:01.039
that you had in your body. It's almost as if

645
01:45:02.520 --> 01:45:06.800
the parts of your body just open up, allowing the

646
01:45:06.920 --> 01:45:19.640
negativity out and at the same time replacing that negativity

647
01:45:19.840 --> 01:45:28.760
with positive healing energy, which then fills your body up

648
01:45:30.119 --> 01:45:42.319
and your mind to also starts to appreciate those feelings

649
01:45:42.399 --> 01:46:02.640
of increasing confidence and almost uplifting feeling, positive healing, an

650
01:46:02.840 --> 01:46:14.159
energy that spreads through your body like a wave of comfort.

651
01:46:18.960 --> 01:46:29.239
And all this comes from just allowing yourself a few minutes,

652
01:46:31.039 --> 01:46:34.439
maybe half an hour, however long you want it to be,

653
01:46:35.600 --> 01:46:47.520
to just rest and allow your mind and your body

654
01:46:49.720 --> 01:47:06.560
to almost reset itself to the settings of comfort and relaxation, calmness,

655
01:47:10.800 --> 01:47:20.199
which allows more room for feelings of pleasure and happiness

656
01:47:24.159 --> 01:47:33.279
to move around your body and into your mind, almost

657
01:47:33.800 --> 01:47:38.399
as if your mind and your body are sinking together,

658
01:47:42.680 --> 01:47:52.399
almost mirroring each other. With that growing positivity and calmness,

659
01:47:57.399 --> 01:48:04.920
and it feels nice, really does feel nice to know

660
01:48:05.159 --> 01:48:14.039
that you are the one that has allowed yourself to

661
01:48:14.319 --> 01:48:23.520
feel more comfort and to experience.

662
01:48:25.079 --> 01:48:26.600
More of this.

663
01:48:28.000 --> 01:48:43.399
Deep relaxation spreading throughout your body. And as I focus

664
01:48:44.720 --> 01:48:50.720
on each part of your body, you can notice that

665
01:48:50.720 --> 01:49:07.760
that part becomes even more relaxed just by focusing on it.

666
01:49:07.760 --> 01:49:17.439
It becomes even more calm and comfortable, just by focusing.

667
01:49:21.479 --> 01:49:27.239
And as I move down your body, starting at your head,

668
01:49:29.960 --> 01:49:35.279
the parts that you have already focused on will continue

669
01:49:36.600 --> 01:49:43.720
to relax deeply, and those parts that we not yet

670
01:49:43.880 --> 01:49:56.800
focused on or just automatically release any remain intention in

671
01:49:56.920 --> 01:50:11.199
anticipation of even more comfort about to come. Now, I'm

672
01:50:11.199 --> 01:50:17.680
going to start by focusing on your forehead. Just being

673
01:50:17.840 --> 01:50:25.920
aware of the feelings of your forehead and then your

674
01:50:25.920 --> 01:50:33.720
background sounds like mister Herbert's opinion, can just allow you

675
01:50:33.800 --> 01:50:41.279
to feel even more relaxed. Just means you're in the moment.

676
01:50:44.399 --> 01:50:49.800
This isn't this isn't a sterile environment. This is the world.

677
01:50:53.199 --> 01:50:59.239
I live in the countryside, so there's lots of nature

678
01:50:59.680 --> 01:51:11.399
sound around. So as you focus on your forehead, just notice.

679
01:51:11.039 --> 01:51:21.399
How it becomes even more relaxed. As you focus only.

680
01:51:21.279 --> 01:51:30.600
On my voice and that part of your body. Moving

681
01:51:30.800 --> 01:51:41.279
down to your eyes, focusing on your eyes, noticing how

682
01:51:43.680 --> 01:51:50.960
your eyelids feel so heavy yet so light at the

683
01:51:51.000 --> 01:52:00.760
same time, and all the muscles around your eyes relaxing completely.

684
01:52:05.439 --> 01:52:13.119
Moving your focus down to your mouth, your lips, your tongue,

685
01:52:14.279 --> 01:52:22.239
your teeth, your comes, the whole of your mouth, relaxing,

686
01:52:25.720 --> 01:52:36.039
calm and loose as you focus now on your jaw,

687
01:52:39.039 --> 01:52:42.640
not just the parts of your jaw near your mouth,

688
01:52:43.560 --> 01:52:47.840
your chin, but all the way up the size of

689
01:52:47.920 --> 01:52:53.640
your face to your ears, the hole.

690
01:52:53.920 --> 01:53:04.439
Of your jaw, feeling more relaxed.

691
01:53:07.760 --> 01:53:16.239
And calm.

692
01:53:16.720 --> 01:53:25.840
Focusing on your neck, the front of your neck and

693
01:53:25.880 --> 01:53:38.920
your throat, relaxing and loose and calm. The sides of

694
01:53:39.000 --> 01:53:44.600
your neck, the right and left side of your neck.

695
01:53:47.239 --> 01:54:01.399
Relax and lease and calm.

696
01:54:01.560 --> 01:54:08.439
And now the back of your neck, focusing on the

697
01:54:08.479 --> 01:54:18.920
back of your neck, letting go of any tension that

698
01:54:19.119 --> 01:54:28.000
may have been there before, and enjoying that sense of

699
01:54:29.000 --> 01:54:39.720
increasing comfort and release that you can experience in the

700
01:54:39.800 --> 01:54:52.039
back of your neck. Moving down your back and moving

701
01:54:52.279 --> 01:54:56.680
either side of your spine right from the top of

702
01:54:56.720 --> 01:55:02.319
your back all the way down to the bottom of

703
01:55:02.359 --> 01:55:19.800
your back down to your lower back. As you move

704
01:55:20.000 --> 01:55:27.720
up and down your spine, you can feel the muscles

705
01:55:28.720 --> 01:55:42.439
either side of your spine relaxing even more. And as

706
01:55:42.520 --> 01:55:49.680
those muscles relax, that sense of comfort starts to spread

707
01:55:51.239 --> 01:55:59.640
outwards from your spine into both sides of your back,

708
01:56:03.399 --> 01:56:07.119
the top of your back, the middle, and your lower back.

709
01:56:10.600 --> 01:56:17.800
And as you scan gently and slowly up and down

710
01:56:17.960 --> 01:56:23.039
your back, there's the muscles in the top of your

711
01:56:23.079 --> 01:56:33.079
back relax and become looser. The muscles in the middle

712
01:56:33.079 --> 01:56:40.439
of your back also seem to just almost divide from

713
01:56:40.479 --> 01:56:53.960
each other, separating and almost melting. And in your lower

714
01:56:54.000 --> 01:57:05.560
back there seems to be an extra special feeling of comfort.

715
01:57:10.800 --> 01:57:16.960
The spreads into your hips sit down your lower back,

716
01:57:17.239 --> 01:57:25.239
into your hips, into the area where your cosicks are,

717
01:57:28.800 --> 01:57:37.960
and into your buttocks, and always muscles that spread bring

718
01:57:38.000 --> 01:57:47.479
your lower back into your hip area start to melt,

719
01:57:51.960 --> 01:58:04.279
start to really let go, and you know where about

720
01:58:04.399 --> 01:58:06.640
to focus on your shoulders.

721
01:58:08.319 --> 01:58:15.520
Your back and your spy will continue to let go,

722
01:58:18.359 --> 01:58:21.840
continue to relax.

723
01:58:24.640 --> 01:58:37.199
So calmly, and you focus on your shoulders, you may

724
01:58:37.399 --> 01:58:53.640
notice they're already feeling really loose. They're already.

725
01:58:55.960 --> 01:59:08.800
Feeding calm and.

726
01:59:09.279 --> 01:59:22.239
Fear those muscles then move from your neck into your shoulders.

727
01:59:28.760 --> 01:59:58.159
Feel so soft and gentle, so smooth and calm, and

728
01:59:58.359 --> 02:00:11.239
the feeling in your shot seems to spread deep into

729
02:00:11.279 --> 02:00:21.760
your shoulders, a sense of relaxation, not just traveling deeply

730
02:00:22.079 --> 02:00:39.079
into your muscles, but also relaxing the bones and moving

731
02:00:39.199 --> 02:00:47.520
all the way to underneath your arms, relaxing the whole

732
02:00:47.640 --> 02:00:57.680
area between the tops of your shoulders and underneath your arms.

733
02:00:57.439 --> 02:01:12.640
Healing. I feel so relaxed and comfortable in your shoulders,

734
02:01:16.159 --> 02:01:21.760
which sense that's deep healing.

735
02:01:24.720 --> 02:01:42.239
Message into your arms. You may feel almost as if

736
02:01:42.319 --> 02:01:48.840
your arms are not even there, because they're so relaxed,

737
02:01:52.000 --> 02:02:37.199
so deeply relaxed, so so calm.

738
02:02:22.960 --> 02:02:23.039
So.

739
02:02:29.880 --> 02:02:47.560
This the feels spreading all way down your arms to

740
02:02:47.680 --> 02:03:18.079
your elbows, including your elbows circumfort spreads or away intoists,

741
02:03:20.399 --> 02:03:31.600
your forearmys dr wrists so heavy.

742
02:03:34.840 --> 02:04:20.520
Yet the same time, sunlight and gentle fully accent now on.

743
02:04:22.319 --> 02:04:55.079
Your hands, your hands so peaceful.

744
02:04:56.119 --> 02:05:34.960
In your hands, the sensor real pace. It just seems to.

745
02:05:39.079 --> 02:05:43.479
Feel so familiar.

746
02:05:46.279 --> 02:06:16.880
When your hands relax deeply.

747
02:06:17.479 --> 02:07:57.119
I things things you think it tips, may attention, let

748
02:07:57.640 --> 02:08:29.159
affront to your body. Sure counts many new focus lights,

749
02:09:48.560 --> 02:10:43.199
my souls and your fis and knees, I relaxed calf

750
02:10:43.439 --> 02:12:54.079
muscles just shas a plusie. I see then you saints

751
02:13:01.039 --> 02:14:00.840
serve peaceful circomm sait peaceful sircom serve peaceful sycom so

752
02:14:02.800 --> 02:14:21.560
pace f RelA same peace fall.

753
02:14:24.840 --> 02:14:26.039
S come.

754
02:14:33.960 --> 02:14:46.720
Love that deep relaxation to spread your chest storm. So RelA,

755
02:14:54.600 --> 02:15:13.000
let you go. If if so, I'm gonna start counting

756
02:15:13.119 --> 02:15:24.840
down now, from twenty down to one. You can imagine

757
02:15:24.880 --> 02:15:28.600
in a way it's like just walking down some steps,

758
02:15:30.560 --> 02:15:34.880
and each step or twenty steps, and each step represents

759
02:15:36.159 --> 02:15:49.039
a level of comfort. Each step represents a deepening of

760
02:15:49.279 --> 02:15:59.920
that comfort, and the furthes you walk down those steps,

761
02:16:00.199 --> 02:16:13.079
the deeper more relaxed you feel. So starting with number

762
02:16:13.199 --> 02:21:45.079
twenty twenty, nineteen, eighteen, seventeen sixteen chi fifteen four four

763
02:21:45.440 --> 02:22:52.559
s too well.

764
02:24:13.920 --> 02:24:43.719
Usus us.

765
02:25:11.959 --> 02:29:48.479
No eight s six.

766
02:30:04.239 --> 02:30:50.079
Mussing to.

767
02:31:03.360 --> 02:32:23.120
Five four.

768
02:34:20.719 --> 02:35:29.200
Us us.

769
02:36:01.000 --> 02:36:01.280
One.

770
02:36:55.920 --> 02:37:08.559
As you focus on your eyes, We're gonna count down

771
02:37:08.959 --> 02:37:20.079
from ten down to one, focusing just on your eyes,

772
02:37:23.840 --> 02:37:32.360
your eyelids, the muscles around your eyes, your eye walls themselves,

773
02:37:33.879 --> 02:37:50.920
our whole area that makes up your eye. And as

774
02:37:51.000 --> 02:37:59.319
we count down from ten down to one. Whilst focus

775
02:37:59.479 --> 02:38:14.520
in your eyes, you will become twice is relaxed with

776
02:38:14.879 --> 02:38:27.840
each number counting down that you may find the all

777
02:38:27.959 --> 02:38:34.120
you want to do is just drift off to sleep.

778
02:38:37.120 --> 02:38:43.719
And if that's what you want, then just allow yourself

779
02:38:43.840 --> 02:38:58.479
to do that. Now, focusing on your eyes, I'm going

780
02:38:58.600 --> 02:39:08.559
to begin counting down from ten down to one right now,

781
02:39:17.079 --> 02:40:18.799
ten nine eight.

782
02:41:12.040 --> 02:45:38.520
Seven four.

783
02:45:40.760 --> 02:48:11.879
Three USUS.

784
02:48:14.840 --> 02:48:31.879
One. So counting down from ten to one.

785
02:48:33.760 --> 02:48:36.479
Ten nine.

786
02:48:37.879 --> 02:49:05.600
Eight seven six five four three two one. And maybe

787
02:49:05.760 --> 02:49:08.639
that was a bit too quick in order to relax.

788
02:49:09.879 --> 02:49:14.079
Maybe it's a bit too fast for you to notice

789
02:49:14.399 --> 02:49:22.440
the calming of your body, maybe even a little bit

790
02:49:22.520 --> 02:49:26.600
of pressure there, like you're counting down from ten to one.

791
02:49:26.719 --> 02:49:30.159
Would you expect me to do? Man, expect me just

792
02:49:30.239 --> 02:49:39.719
to go with floppy just because you're counting down. We

793
02:49:39.799 --> 02:49:43.079
could try it again, but this time I'll go a

794
02:49:43.159 --> 02:49:50.520
bit slower this time, as you focus on the whole

795
02:49:50.639 --> 02:49:56.879
of your body before we focus on your legs. Just

796
02:49:57.120 --> 02:50:07.079
notice how your body does start to feel more relaxed

797
02:50:11.879 --> 02:50:37.200
with every number that I count down ten nine eight seven,

798
02:50:46.360 --> 02:52:04.040
six five four three one, And just notice how how

799
02:52:04.159 --> 02:52:14.239
you feel generally, how your body feels. It's not necessarily

800
02:52:14.319 --> 02:52:24.719
even about counting down from ten to one. It's that

801
02:52:25.040 --> 02:52:44.719
space that you have, that space between being active physically

802
02:52:44.920 --> 02:52:54.520
or mentally to just sitting or lying down, just being there,

803
02:52:55.239 --> 02:53:00.719
not doing anything, not saying anything, or needing to think

804
02:53:00.799 --> 02:53:06.719
about anything. So it opens up a space, you know,

805
02:53:06.879 --> 02:53:16.239
a bit of a space, a gap. And the more

806
02:53:17.520 --> 02:53:20.840
I came down from ten to one, the bigger that

807
02:53:21.079 --> 02:53:32.040
gap becomes. So there's that gap of calmness, of comfort, relaxation.

808
02:53:38.000 --> 02:53:50.319
It's a nice feeling, and it moves those stresses or

809
02:53:50.879 --> 02:53:54.719
discomforts physically or emotionally, moves.

810
02:53:56.639 --> 02:53:57.000
Away.

811
02:54:03.760 --> 02:54:04.719
Allows you.

812
02:54:07.440 --> 02:54:07.959
To just.

813
02:54:10.959 --> 02:54:17.680
Slow down, someone to count again from ten down to one,

814
02:54:18.120 --> 02:54:28.319
and notice that gap widening, the gap. And as it widens,

815
02:54:28.399 --> 02:54:34.440
it's almost like the stress and attention falls into the

816
02:54:34.520 --> 02:55:44.600
gap and gives you that distance, that space. Now nine eight, seven, six, five.

817
02:55:55.399 --> 02:55:55.879
Four.

818
02:56:14.000 --> 02:57:20.440
Three one. Now, how does your body feel? Now? Can

819
02:57:20.520 --> 02:57:23.959
you notice that? Do you feeling calmer?

820
02:57:32.079 --> 02:57:32.159
There?

821
02:57:32.200 --> 02:58:00.920
You're feeling more relaxed. As we now facus on your legs,

822
02:58:02.639 --> 02:58:23.079
just your legs. We're just gonna start with focusing on

823
02:58:23.559 --> 02:58:42.680
your thighs. Of course, it's not the most exciting thing

824
02:58:42.840 --> 02:58:49.719
to be doing, because I'm sure like most of your body,

825
02:58:50.319 --> 02:59:01.120
is not a lot going on right now. M just

826
02:59:01.280 --> 02:59:07.440
focusing on the whole of your thighs, the tops of

827
02:59:07.520 --> 02:59:13.559
your thighs, the sides of your fires the bottoms of

828
02:59:13.639 --> 02:59:20.639
your thighs, your outer thighs, and your inner thighs. Basically

829
02:59:20.799 --> 02:59:24.479
the whole of your thigh that leads into your hip

830
02:59:28.520 --> 02:59:39.280
and it goes down to your knee joint. Now, this

831
02:59:39.479 --> 02:59:46.920
is a big area. It's a very heavy area. It's

832
02:59:47.120 --> 02:59:53.520
very strong, probably the strongest muscles in your body or

833
02:59:53.600 --> 03:00:09.920
in your thighs. But I don't think we perhaps give

834
03:00:10.079 --> 03:00:13.040
enough attention to our thighs.

835
03:00:19.000 --> 03:00:20.360
Perhaps we don't.

836
03:00:21.719 --> 03:00:42.200
Acknowledge how important our thighs are to our lives, how

837
03:00:42.319 --> 03:00:51.479
much they actually do for us all through our lives.

838
03:00:58.600 --> 03:01:04.479
And it may seem sound really weird, but I think

839
03:01:04.559 --> 03:01:11.559
that all of our body parts, especially our thighs, needs

840
03:01:11.680 --> 03:01:26.120
some TLC, a bit of love shown, a bit of acknowledgement,

841
03:01:28.840 --> 03:01:44.520
thank you, gratitude for our thighs do for us. And

842
03:01:44.639 --> 03:01:50.520
I know this may sound a bit strange. Maybe you think,

843
03:01:50.920 --> 03:01:53.280
why am I sure that I should be out in

844
03:01:53.799 --> 03:02:02.360
the garden hugging a tree or something. Well, it's hard

845
03:02:02.440 --> 03:02:05.559
to set a microphone up on a tree. That's why

846
03:02:05.600 --> 03:02:08.239
I'm doing this indoors. Otherwise I would be outside in

847
03:02:08.319 --> 03:02:11.799
a tree. I can't see the television from the tree.

848
03:02:18.520 --> 03:02:22.760
If you move down to your knees gain such an

849
03:02:22.840 --> 03:02:32.520
important part. And I think we don't necessarily I'll speak

850
03:02:32.600 --> 03:02:39.920
for myself here. I don't necessarily appreciate all that my

851
03:02:40.120 --> 03:02:45.280
needs do for me until I have a problem with

852
03:02:45.399 --> 03:02:50.520
my knee. It's occasionally, if I ever maybe i'll bash it,

853
03:02:50.879 --> 03:02:56.680
or it's aching for some reason. It's then that I

854
03:02:56.840 --> 03:03:02.319
realize how much it does. You know, the benefit of

855
03:03:02.440 --> 03:03:09.879
being able to use my legs without any kind of

856
03:03:10.040 --> 03:03:18.399
physical discomfort is a beautiful thing that's possibly not appreciated.

857
03:03:18.639 --> 03:03:29.559
Tool it's temporarily removed. You know that's comfort. But as

858
03:03:29.600 --> 03:03:34.959
you focus on your knees, regardless of how your knees feel,

859
03:03:38.040 --> 03:03:43.799
you can have that sense of gratitude and love to

860
03:03:43.879 --> 03:03:56.520
your knees for all that they do for you, and

861
03:03:56.680 --> 03:04:00.680
you can still have that attention on your thighs. Maybe

862
03:04:00.840 --> 03:04:07.120
notice how your thighs feel. Maybe you've noticed that they

863
03:04:08.040 --> 03:04:25.799
are relaxing more deeply as you focus now on the

864
03:04:25.879 --> 03:04:30.319
bottoms of your legs and your shins and your calf muscles,

865
03:04:30.799 --> 03:04:38.639
the bones between your knees and your feet, incorporating of

866
03:04:38.760 --> 03:04:49.760
course your ankles so important. You know, anyone that's had

867
03:04:50.639 --> 03:04:56.079
even like the slightest sprain of an ankle knows how

868
03:04:57.760 --> 03:05:08.079
how much we take our ankles for granted. And it's

869
03:05:08.159 --> 03:05:10.239
kind of strange in a way when you think that.

870
03:05:12.799 --> 03:05:16.760
You know, logically, our wrists are a lot thinner than

871
03:05:16.879 --> 03:05:21.000
the rest of our arms, which is okay, it doesn't

872
03:05:21.520 --> 03:05:24.559
you can't see any problem with that because we're just

873
03:05:24.680 --> 03:05:32.360
picking stuff up by our ankles so much thinner than

874
03:05:32.399 --> 03:05:41.479
the rest of our legs. And from a physics perspective

875
03:05:42.719 --> 03:05:46.920
or logical even it doesn't really make sense that all

876
03:05:47.000 --> 03:05:55.719
this weight would ultimately be resting on your ankles then

877
03:05:55.840 --> 03:06:09.000
leading to your feet, that thin area, thin bone. Yeah,

878
03:06:09.079 --> 03:06:14.760
it does so much great work. Supports us, supports our

879
03:06:14.879 --> 03:06:26.719
body for a lifetime, helps us to balance, helps you

880
03:06:26.920 --> 03:06:40.200
to get around and be mobile. And there's the calf muscles.

881
03:06:40.239 --> 03:06:47.879
Of course, when I was younger, I couldn't see the

882
03:06:47.959 --> 03:06:53.000
point in calf muscles didn't seem to do anything. Okay,

883
03:06:54.120 --> 03:06:57.680
if I walked around on tiptoes, then my calf muscles

884
03:06:57.719 --> 03:07:01.680
get some work. Of course, that's not true. The carved

885
03:07:01.760 --> 03:07:11.399
muscles are being used whenever we use our legs and

886
03:07:11.520 --> 03:07:24.040
your shins there to protect your lower legs, shaped in

887
03:07:24.159 --> 03:07:36.719
a way almost as a protector for the bone, leading

888
03:07:38.040 --> 03:07:48.479
of course to your ankles and your feet. But we're

889
03:07:48.479 --> 03:07:50.399
not going to focus on your feet. We're just going

890
03:07:50.479 --> 03:07:56.719
to focus on the legs. And I realize, and now

891
03:07:56.799 --> 03:08:00.600
that I've mentioned your feet, you probably focus sitting on

892
03:08:00.760 --> 03:08:03.959
them anyway, So maybe I should focus on your feet

893
03:08:04.000 --> 03:08:10.079
a little bit. You can have them in your awareness

894
03:08:12.280 --> 03:08:15.959
the same as you have your thighs in your awareness.

895
03:08:16.840 --> 03:08:20.719
Even though we haven't been focusing on your thighs a

896
03:08:20.840 --> 03:08:31.920
few minutes, let me focusing on your ankles. There's still

897
03:08:32.000 --> 03:08:47.079
that sensation of comfort in your thighs, and this that

898
03:08:47.559 --> 03:08:57.559
movement of energy because the thighs hold lots of different sensations.

899
03:08:59.040 --> 03:09:03.879
Of course, there's the muscles, the big straw muscles that

900
03:09:04.040 --> 03:09:16.879
we have in our thighs, but the skin on the

901
03:09:17.040 --> 03:09:22.479
outside of the thighs, as in the outside of all

902
03:09:22.559 --> 03:09:31.399
of our body, can be very sensitive, sensitive to the touch,

903
03:09:34.200 --> 03:09:47.520
sensitive to temperature, and inside your thighs the bones, there's

904
03:09:48.559 --> 03:09:53.360
the muscle, there's the blood vessels, the ar trees to

905
03:09:53.520 --> 03:10:02.159
all this stuff that's inside your thighs. I guess sometimes

906
03:10:03.000 --> 03:10:05.520
it'd be nice if you could actually put your fingers

907
03:10:06.799 --> 03:10:12.799
inside your thighs and a message, so you can message

908
03:10:12.840 --> 03:10:16.000
on the outside, of course, but to be able to

909
03:10:16.079 --> 03:10:19.239
get deep into the muscles, and to be able to

910
03:10:19.360 --> 03:10:25.680
just message inside your thighs, message in the bones of

911
03:10:25.799 --> 03:10:37.079
your leg massage in all the veins, just gently healing

912
03:10:37.719 --> 03:10:46.840
your thighs and you can move down message and inside

913
03:10:46.879 --> 03:10:53.840
your knees. Just message in those bones, but with healing fingertips,

914
03:10:55.239 --> 03:11:01.600
spreading that healing energy deep into the choints your knees.

915
03:11:07.040 --> 03:11:10.719
Of course, there's the back of your knee, you know,

916
03:11:10.799 --> 03:11:16.840
the inside crease where your knee is. It's a very

917
03:11:17.040 --> 03:11:22.920
sensitive area. Very it feels very nice when you stroke it.

918
03:11:24.319 --> 03:11:27.680
That might be because it's an area that's not really

919
03:11:27.879 --> 03:11:34.360
touched very often. It's almost like a hidden part, that

920
03:11:34.680 --> 03:11:38.879
crease in your legs. It's almost.

921
03:11:40.879 --> 03:11:41.639
Like a part that.

922
03:11:43.399 --> 03:11:54.680
Has a sensitivity, which is a little bit different. Of course,

923
03:11:54.719 --> 03:12:05.200
it's protected by your legs, so you can imagine putting

924
03:12:06.120 --> 03:12:15.920
your fingers into that crease in your legs. Fold in

925
03:12:16.040 --> 03:12:20.000
between your legs. You can just message with your fingertips.

926
03:12:21.200 --> 03:12:27.360
Imagine your fingertips going inside message in the muscle or

927
03:12:27.479 --> 03:12:36.840
tissue you can cause, field the bones of your knees,

928
03:12:38.360 --> 03:12:48.799
heating through your fingertips, and then as you go down

929
03:12:51.639 --> 03:12:54.440
to your calf muscles, and that's the part I'd like

930
03:12:54.559 --> 03:12:59.239
to be able to really put my fingertips deep inside

931
03:13:00.079 --> 03:13:09.360
the calf muscles, massage in every single tissue of that muscle.

932
03:13:10.520 --> 03:13:12.360
Healing every part.

933
03:13:18.280 --> 03:13:24.399
And then doing the same for my shins, massage in

934
03:13:24.559 --> 03:13:32.120
and generally stroking the bones, generally stroking them, healing in

935
03:13:32.200 --> 03:13:39.399
a loving way, because they deserve to be treated as

936
03:13:39.479 --> 03:13:43.520
the precious bones that they are, because their legs are

937
03:13:43.559 --> 03:13:47.319
so precious as in all the other parts of our body,

938
03:13:49.840 --> 03:14:03.719
the more precious of any chure on the planet. When

939
03:14:03.799 --> 03:14:11.559
you start to think about your legs in this way,

940
03:14:16.120 --> 03:14:22.799
it can change your perspective. It might sound a bit

941
03:14:25.840 --> 03:14:30.159
a bit silly to start with the idea of having

942
03:14:31.040 --> 03:14:41.040
love for your legs, showing appreciation for your thighs, wanting

943
03:14:41.200 --> 03:14:45.079
to be able to put your hands in your thighs,

944
03:14:47.319 --> 03:14:53.680
massage the muscles and the bones, and to get your

945
03:14:53.799 --> 03:15:01.840
fingers deep in there and releasing all tension, just to

946
03:15:02.000 --> 03:15:11.440
show how much you care about your legs, how much

947
03:15:11.520 --> 03:15:17.200
you care for what your legs do for you regularly,

948
03:15:19.600 --> 03:15:29.079
your knees, your calves, your ankles, the strength of your

949
03:15:29.239 --> 03:15:37.319
ankles considering how thin they are compared to the rest

950
03:15:37.399 --> 03:15:39.399
of your legs, especially your thighs.

951
03:15:43.200 --> 03:15:46.440
Yeah, this so strong, so.

952
03:15:46.639 --> 03:16:01.239
Flexible, absolutely amazing things. Your ankles are really a gift

953
03:16:03.559 --> 03:16:12.639
because of what they do for you, supporting all that weight,

954
03:16:14.639 --> 03:16:19.079
regardless of how what weight you are, even if you

955
03:16:19.200 --> 03:16:23.879
only eat ate stone, there's still a lot of weight

956
03:16:24.159 --> 03:16:30.840
for these little ankles. Now am a lot heavier than

957
03:16:30.879 --> 03:16:40.840
eight stone. Double down. Get my ankles support my body

958
03:16:41.600 --> 03:16:48.200
all the time? Or they do give off a sigh

959
03:16:48.200 --> 03:16:53.840
of relief when I sit down as I've had my whole.

960
03:16:53.719 --> 03:16:54.120
Legs to.

961
03:16:57.760 --> 03:17:05.120
My feet feel so go my toes clap they're so happy.

962
03:17:24.920 --> 03:17:34.120
Your legs really are amazing. And I know that talking

963
03:17:34.200 --> 03:17:40.600
about talking about your legs is probably possibly among the

964
03:17:40.680 --> 03:17:46.239
most most boring things I've ever heard anyone say. Possibly

965
03:17:49.120 --> 03:17:55.799
you're boring or not. Everything I said is true. Your

966
03:17:55.959 --> 03:18:16.479
legs are amazing. Your legs deserve not just respect, They

967
03:18:16.600 --> 03:18:18.159
deserve to relax.

968
03:18:19.520 --> 03:18:19.920
Deeply.

969
03:18:27.200 --> 03:18:30.559
They deserve to take some time out of the day

970
03:18:32.760 --> 03:18:34.920
to just let go completely.

971
03:18:52.840 --> 03:18:53.840
Your legs.

972
03:18:58.959 --> 03:19:12.200
Really can relax. And because the legs are so such

973
03:19:12.239 --> 03:19:16.760
a most, you know, very important part of your body.

974
03:19:18.079 --> 03:19:20.639
When you relax your legs, the rest of your body

975
03:19:21.319 --> 03:19:40.079
also naturally follows in that journey of comfort. I can

976
03:19:40.200 --> 03:19:45.079
feel it in my hips. My hips feel really loose,

977
03:19:48.399 --> 03:19:53.000
and also my lower back as well. My lower back

978
03:19:53.239 --> 03:19:58.760
really feels it feels stretched, even though I'm just sitting

979
03:19:58.840 --> 03:20:04.840
in a chair and there's no stretching as far as

980
03:20:04.879 --> 03:20:07.879
I'm aware that I'm doing, but it's almost as if

981
03:20:07.920 --> 03:20:11.799
the muscles are just relaxed so much that there is

982
03:20:11.959 --> 03:20:20.440
a natural stretch as the tension has reduced a lot.

983
03:20:36.799 --> 03:20:39.879
And I'm now going to count down from ten down

984
03:20:39.959 --> 03:20:51.280
to one, and you can continue to feel wonderfully relaxed.

985
03:20:55.079 --> 03:21:14.280
Ten nine, eight, seven, six, five.

986
03:21:18.680 --> 03:21:19.159
Four.

987
03:21:22.319 --> 03:21:47.399
Three two one relax. So I'm just going to countdown

988
03:21:48.920 --> 03:21:53.639
for five down to one. And as a countdown, if

989
03:21:53.639 --> 03:22:00.719
you just focus on the numbers, just the numbers counting down,

990
03:22:01.799 --> 03:22:10.920
and notice how you feel in this moment as you

991
03:22:11.079 --> 03:22:18.600
hear the numbers counting down, knowing that those numbers counting

992
03:22:18.680 --> 03:22:28.840
down represent you feeling calmer, not just in your body,

993
03:22:29.000 --> 03:22:37.360
but also relaxing your mind. Just notice how you feel.

994
03:22:38.239 --> 03:22:44.159
There's nothing to do, there's nothing to say, there's nothing

995
03:22:44.280 --> 03:23:36.879
to think about. Starting with number five four three two one. Now,

996
03:23:36.959 --> 03:23:49.200
as you notice the gradual letting go of the tension

997
03:23:49.440 --> 03:23:56.559
in your body, you may also begin to notice and

998
03:23:56.719 --> 03:24:05.719
be aware of how you're mind is starting to slow down.

999
03:24:08.239 --> 03:24:14.559
This is just a natural thing that happens. It's not

1000
03:24:14.799 --> 03:24:19.959
really a special procedure. It's just natural because as your

1001
03:24:21.280 --> 03:24:27.280
body relaxes, your mind also starts to relax. And the

1002
03:24:27.360 --> 03:24:31.000
more your mind relaxes, the more your body relaxes. It's

1003
03:24:31.159 --> 03:24:43.239
just a continuous circle of relaxation. And is that calmness

1004
03:24:43.479 --> 03:24:50.639
that comes from relative quietness. You know, even even if

1005
03:24:50.680 --> 03:24:57.479
there's background sounds, either your side or mind is still

1006
03:24:58.000 --> 03:24:58.600
going to be.

1007
03:25:00.159 --> 03:25:00.840
I calm.

1008
03:25:02.520 --> 03:25:05.159
You know, you haven't got the television on, there's no

1009
03:25:05.479 --> 03:25:09.719
music in the background, unless you're listening to the recorded

1010
03:25:09.760 --> 03:25:17.200
with music. Of course, you're very likely not going to

1011
03:25:17.239 --> 03:25:20.319
be sitting in a room with other people. Of course

1012
03:25:20.360 --> 03:25:24.879
you might be, but generally it's more ideal if you

1013
03:25:24.959 --> 03:25:35.879
can do this on your own, so no distractions, and

1014
03:25:36.000 --> 03:25:51.200
when you stop thinking about stuff, relaxation automatically rises. The

1015
03:25:51.319 --> 03:26:02.000
sense of comfort starts to grow and without trying to

1016
03:26:02.120 --> 03:26:06.440
build it up into something fantastical or.

1017
03:26:09.799 --> 03:26:10.840
Something magical.

1018
03:26:12.959 --> 03:26:23.159
This is just a natural process, something that's easy to accomplish.

1019
03:26:25.959 --> 03:26:30.319
In fact, it's almost you know, the sense of relaxing

1020
03:26:31.159 --> 03:26:36.920
completely happens really when you put no effort into it.

1021
03:26:37.920 --> 03:26:43.639
It's not something that you can really force. It's something

1022
03:26:43.760 --> 03:26:54.520
that happens naturally. And part of the process of this

1023
03:26:54.799 --> 03:27:06.760
recording and others is simply to allow you to take

1024
03:27:06.840 --> 03:27:21.680
advantage of this space, this time, to just let go,

1025
03:27:24.840 --> 03:27:33.040
to just be here, to be in tune with how

1026
03:27:33.159 --> 03:27:46.520
you feel, yet with the intention of wanting to relax

1027
03:27:46.680 --> 03:27:58.000
deeply and maybe even to fall asleep, depending on what

1028
03:27:58.200 --> 03:28:04.319
it is that you wish for yourself in this moment.

1029
03:28:11.319 --> 03:28:20.680
As we know, relaxing is the majority of the process

1030
03:28:20.799 --> 03:28:25.959
of falling asleep. The actual falling asleep part is the

1031
03:28:26.120 --> 03:28:33.920
tiny bit at the end. The deeper relaxed you become,

1032
03:28:37.840 --> 03:28:55.520
the easier you find yourself drifting. But you can also

1033
03:28:55.680 --> 03:29:05.760
if you choose stay focus on my voice and really

1034
03:29:06.280 --> 03:29:35.920
enjoy the process gradually relaxing each muscle in your body

1035
03:29:41.000 --> 03:30:10.159
effortlessly and just observing the sensation of letting go completely.

1036
03:30:16.200 --> 03:30:20.239
This time. I'm going to count from six down to one,

1037
03:30:25.040 --> 03:30:26.719
and you can notice.

1038
03:30:27.680 --> 03:30:37.840
Your mind calming down more with each number that you

1039
03:30:38.159 --> 03:30:49.760
hear me say naturally, feeling calm and slow.

1040
03:30:53.520 --> 03:33:48.440
And be peaceful, six, five, four, three, two, one, being

1041
03:33:48.799 --> 03:34:04.559
aware how you mind to slow right down, sinking deeply

1042
03:34:07.360 --> 03:34:24.680
into relaxation. And as you focus on your mind, you

1043
03:34:28.239 --> 03:34:37.479
may notice that there are some thoughts still there, maybe

1044
03:34:37.639 --> 03:34:47.440
some stubborn thoughts that for some reason perhaps need your attention.

1045
03:34:54.440 --> 03:35:03.200
So what you can do is send love to those thoughts.

1046
03:35:06.479 --> 03:35:17.360
Sprinkle those thoughts with love, my little petals from a flower,

1047
03:35:18.440 --> 03:35:25.280
Just sprinkle it over them, petals feel good love towards

1048
03:35:25.440 --> 03:35:32.799
those thoughts. To let those thoughts mother, You're not abandoned

1049
03:35:32.879 --> 03:35:41.079
in them. You just need them. You require them to

1050
03:35:41.360 --> 03:36:01.159
just calm down, slow down, quiet down for now. So

1051
03:36:01.280 --> 03:36:06.559
as you focus on those remaining thoughts, as we count

1052
03:36:06.639 --> 03:36:12.360
down this time from seven down to one. With each number,

1053
03:36:15.360 --> 03:36:27.879
just imagine sprinkling those flower petals of love, kindness, gratitude

1054
03:36:31.120 --> 03:36:40.719
over those thoughts, which will allow them to just melt

1055
03:36:40.760 --> 03:36:55.760
away and relax deeply. With every number, those thoughts will

1056
03:36:55.879 --> 03:37:50.760
become more and more relaxed. Starting with number seven, six, five,

1057
03:38:03.920 --> 03:39:51.479
four three one. Lets you now notice how relaxed your

1058
03:39:51.680 --> 03:40:05.559
feeling in your body. We're going to.

1059
03:40:06.000 --> 03:40:20.040
Focus on your hands, because the more relaxed your hands are,

1060
03:40:22.399 --> 03:40:26.239
the more relaxed your body and mind are.

1061
03:40:43.319 --> 03:40:53.440
You focus on your hands and your fingers. There's nothing

1062
03:40:54.000 --> 03:40:58.719
needed to be done. There's no clenching of fists or

1063
03:40:59.719 --> 03:41:10.079
tad sitting the fingers or anything like that. It's just

1064
03:41:10.600 --> 03:41:24.639
noticing and focusing on your hands, noticing how they feel.

1065
03:41:39.239 --> 03:41:49.200
Because the more relaxed do your hands feel, the calm

1066
03:41:49.319 --> 03:41:58.280
mad your mind feels, and the more comforts you feel

1067
03:42:00.399 --> 03:42:01.840
throughout your body.

1068
03:42:10.559 --> 03:42:13.280
May have.

1069
03:42:17.319 --> 03:43:00.399
Already noticed you mind is starting drest quick said, just

1070
03:43:00.600 --> 03:43:10.120
on your hands and fingers, allowing them.

1071
03:43:11.079 --> 03:43:24.399
Chea experience, a real deepening of that relaxation in your

1072
03:43:24.600 --> 03:43:43.360
hands and fingers, more and more relaxed. With each number.

1073
03:43:50.959 --> 03:44:04.719
From eight down to one, you can almost feel that healing,

1074
03:44:06.479 --> 03:44:13.360
relaxing energy spreading into your hands and.

1075
03:44:13.600 --> 03:44:27.559
Fingers, becoming more relaxing.

1076
03:44:29.920 --> 03:44:44.120
With each number you hear, going down eight down to one,

1077
03:44:48.440 --> 03:47:39.559
drifting drifting again starting with eight, seven, six, five, three,

1078
03:48:59.360 --> 03:49:08.639
Just be here now, nothing to think about, nothing to do,

1079
03:49:10.280 --> 03:49:24.200
nothing to say, and everything just feels calmer and this

1080
03:49:24.479 --> 03:49:32.079
is your natural state of being. This is how you

1081
03:49:32.360 --> 03:49:38.600
just normally feel when you take away all of that

1082
03:49:39.040 --> 03:49:46.399
other stuff that we add, you know, things like stress

1083
03:49:46.559 --> 03:50:02.959
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1084
03:50:05.200 --> 03:50:09.280
We take that away, which is what we do. We

1085
03:50:09.440 --> 03:50:23.280
do it now you're left with a real sense of peacefulness,

1086
03:50:26.840 --> 03:50:35.239
which comes to you very quickly because ultimately it's just

1087
03:50:36.440 --> 03:50:48.799
a feeling, a feeling and comfort. It's almost as if

1088
03:50:48.879 --> 03:50:53.239
you've gone inside yourself and you've found a special place

1089
03:50:54.600 --> 03:51:07.040
where everything is peaceful, the place where you can film

1090
03:51:08.280 --> 03:51:17.639
relaxed and you're natural sense and comfort, the place.

1091
03:51:17.440 --> 03:51:19.159
Where you can be here.

1092
03:51:23.680 --> 03:51:30.520
Where you can accept yourself and who you are, in

1093
03:51:30.639 --> 03:51:36.559
the place where you're not trying to please anybody else,

1094
03:51:37.120 --> 03:51:49.840
in the place where you can actually not just love yourself,

1095
03:51:49.959 --> 03:51:55.399
but in some ways more importantly, you can like yourself,

1096
03:51:57.920 --> 03:52:15.200
appreciate who you are, a sense of gratitude. It's in

1097
03:52:15.319 --> 03:52:16.799
the air around you.

1098
03:52:24.479 --> 03:52:30.959
That's also a place where you can actually feel.

1099
03:52:32.239 --> 03:52:46.319
The healing energy soaking into your body. Healing energy soaking

1100
03:52:47.559 --> 03:52:57.959
into your body. The healing energy spreads through your veins,

1101
03:53:01.760 --> 03:53:14.559
traveling to each every single part of your body, and

1102
03:53:14.760 --> 03:53:21.799
you start to realize that actually that healing energy, it's

1103
03:53:21.879 --> 03:53:28.600
not just entered into your brain, it's become part of

1104
03:53:29.120 --> 03:53:40.000
your brain, and the spinal fluid is now mixed with

1105
03:53:40.280 --> 03:53:51.520
healing energy, not just allowing you to feel so much

1106
03:53:51.799 --> 03:54:06.200
more relaxed and healthy in this moment, but also you

1107
03:54:06.360 --> 03:54:14.680
start to realize that actually, what's happening now without healing

1108
03:54:15.719 --> 03:54:25.360
relaxing energy spreading through your body's actually changing your life.

1109
03:54:30.520 --> 03:54:35.639
It's actually changing the way you're going to feel not

1110
03:54:35.920 --> 03:54:43.280
just now, but tomorrow and the next day. As your

1111
03:54:43.440 --> 03:54:51.479
health improves, not just your physical health but your mental health.

1112
03:54:55.440 --> 03:55:00.639
Things that used to bother you in the past, for

1113
03:55:00.799 --> 03:55:06.799
some reason, no longer have the effect that they used

1114
03:55:06.840 --> 03:55:21.120
to because something has changed deep within you. Maybe things

1115
03:55:21.479 --> 03:55:31.120
that used to cause you to feel anger no longer

1116
03:55:31.479 --> 03:55:41.120
have that power to control you the way they seem

1117
03:55:41.280 --> 03:55:50.159
to be able to before. As you realize that you're

1118
03:55:50.280 --> 03:56:02.959
the one who decides what affects you, you're the one

1119
03:56:03.559 --> 03:56:14.000
who decides to feel relaxed and calm when you choose

1120
03:56:17.559 --> 03:56:32.079
to enjoy noticing these natural developments of healing continuing to

1121
03:56:32.280 --> 03:56:46.639
grow and improve your life day by day, including of course,

1122
03:56:46.719 --> 03:57:04.280
your ability to relax so much easier than sleeping. It's

1123
03:57:04.319 --> 03:57:14.639
the most natural thing in the world to you, because

1124
03:57:14.920 --> 03:57:22.040
falling asleep is something that you've done so many times

1125
03:57:23.799 --> 03:57:29.440
in your life, and you know that you were born,

1126
03:57:30.959 --> 03:57:37.559
as we all were, with the ability to fall asleep naturally.

1127
03:57:41.799 --> 03:57:53.600
We're born with that ability to just drift off into

1128
03:57:53.799 --> 03:58:06.680
a deep, healing sleep. Even when we're kids, sometimes will

1129
03:58:06.760 --> 03:58:11.040
fall asleep and we don't even want to try to

1130
03:58:11.120 --> 03:58:15.760
think of stay awake. Maybe it's a birthday in the morning,

1131
03:58:15.920 --> 03:58:20.239
or it's Christmas or holiday or something we look forward to.

1132
03:58:20.840 --> 03:58:24.879
We don't want to go to sleep. But the more

1133
03:58:25.440 --> 03:58:30.319
we want to stay awake, the more we just start

1134
03:58:30.440 --> 03:58:38.879
to drift. And the more you fights drifting or we'll

1135
03:58:38.959 --> 03:58:44.360
try to stop yourself and drifting asleep, the deeper and

1136
03:58:44.600 --> 03:58:56.159
stronger without drifting becomes. Because we're born not just with

1137
03:58:56.360 --> 03:59:02.799
the need to relax deeply and to naturally fall asleep,

1138
03:59:06.040 --> 03:59:19.360
but it's our birthright, it's part of our DNA. And

1139
03:59:19.600 --> 03:59:25.079
sometimes as we get older in life, perhaps at times

1140
03:59:25.959 --> 03:59:38.959
we have forgotten that relaxing completely is not only a

1141
03:59:39.239 --> 04:00:04.719
wonderfully pleasant experience, it's also really easy. It's very very easy.

1142
04:00:05.760 --> 04:00:06.319
To let go.

1143
04:00:08.319 --> 04:00:17.959
Because That's all it is, is just deciding to let go.

1144
04:00:23.159 --> 04:00:29.159
And when you press the play button on my recordings,

1145
04:00:31.040 --> 04:00:42.200
you have given permission for my voice to election. When

1146
04:00:42.239 --> 04:00:46.319
you press that play button, you have given me permission

1147
04:00:47.559 --> 04:01:01.239
for my words to effect. You're in a positive, only

1148
04:01:01.760 --> 04:01:21.280
a positive way, opening up your mind to useful and

1149
04:01:22.920 --> 04:01:40.520
healing suggestions that can have such an amazing effect on

1150
04:01:40.760 --> 04:01:52.840
how you feel right now, as well as those changes

1151
04:01:53.120 --> 04:02:03.239
that continue long after the recording ends, those changes within

1152
04:02:03.479 --> 04:02:16.760
you that continue to flourish and grow, transforming your life

1153
04:02:19.040 --> 04:02:31.079
in a positive, beautiful way, allowing you to move forward

1154
04:02:31.559 --> 04:02:38.239
in your life in the direction that you choose for yourself.

1155
04:02:47.360 --> 04:02:59.319
And this feeling, this feeling that you can experience a safety, comfort, calmness,

1156
04:03:07.159 --> 04:03:21.079
just feels so nice. It's such a healthy place to be,

1157
04:03:29.000 --> 04:03:42.760
and that positivity grows within you each and every day.

1158
04:03:45.840 --> 04:03:55.600
Moving forward, you're going to find that you're more relaxed

1159
04:03:57.959 --> 04:04:10.319
physically and in your mind is more relaxed. And it's

1160
04:04:10.399 --> 04:04:15.920
not that you're thinking slower. It's just that your mind

1161
04:04:16.040 --> 04:04:27.879
will be less clogged up with unnecessary negativity because from

1162
04:04:28.000 --> 04:04:38.280
now on, your mind rejects negativity. From now on, you're

1163
04:04:38.360 --> 04:04:49.159
going to start noticing when negativity arises, and you can

1164
04:04:49.360 --> 04:05:03.280
just say stop, stop and that negativity will turn around

1165
04:05:03.879 --> 04:05:23.280
and leave you alone. Stop and the negativity would disappear.

1166
04:05:31.399 --> 04:05:37.879
And as you notice that you feel way more relaxed

1167
04:05:39.319 --> 04:05:54.680
than you probably expected. You can now congratulate yourself because

1168
04:05:54.840 --> 04:06:01.280
you are the person that has done this. You other

1169
04:06:01.399 --> 04:06:07.120
one that has opened your mind up to the simple facts.

1170
04:06:10.559 --> 04:06:15.600
You can feel more relaxed in your body and in

1171
04:06:15.719 --> 04:06:27.760
your mind. You've opened your mind up to the birthright

1172
04:06:27.920 --> 04:06:29.120
of being able to just.

1173
04:06:31.840 --> 04:06:36.479
Fall asleep easily when you choose.

1174
04:06:45.200 --> 04:06:52.319
And that's a nice feeling. Don't you think it feels nice?

1175
04:06:52.440 --> 04:07:01.799
Doesn't it? To feel calm? All that healing energy is

1176
04:07:01.920 --> 04:07:12.760
spreading through your body and your mind to spend time

1177
04:07:13.040 --> 04:07:23.799
in a special place where negativity can no longer enter.

1178
04:07:30.280 --> 04:07:39.479
Negativity is banned. It's bad, it's not allowed entry. Doesn't

1179
04:07:39.760 --> 04:07:44.239
it doesn't. This doesn't deserve to be here, doesn't belong here.

1180
04:07:47.959 --> 04:08:02.840
Negativity has no place in your life, which makes room

1181
04:08:03.040 --> 04:08:33.920
for more comfort, more healing, more relaxation, more peace. It

1182
04:08:34.079 --> 04:08:35.399
feels nice, doesn't it.

1183
04:08:37.239 --> 04:08:41.399
Just let go.

1184
04:08:43.360 --> 04:09:02.799
With everything. I'm gonna care out down now from twenty

1185
04:09:03.000 --> 04:09:12.680
down to one. You can continue to relax. If you choose,

1186
04:09:13.159 --> 04:09:27.319
you can drift to sleep with every number hear me say,

1187
04:09:31.680 --> 04:09:39.000
you can fill twice as relaxed, or if you choose,

1188
04:09:39.200 --> 04:10:47.000
you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1189
04:10:56.120 --> 04:12:03.319
thirteen to eleven, ten, nine, eight, seven, six, five.

1190
04:12:10.280 --> 04:12:45.319
Oh oh, this is your time.

1191
04:12:47.799 --> 04:13:02.120
To just take a break, your time to relax, to

1192
04:13:02.280 --> 04:13:14.559
allow your mind to slow down, to give yourself a

1193
04:13:14.600 --> 04:13:33.280
permission to take a break from everything. Endure the only

1194
04:13:33.520 --> 04:13:40.399
person that can make that decision. You're the only person

1195
04:13:40.520 --> 04:13:56.360
that can actually tell your mind to just relax, to

1196
04:13:56.680 --> 04:14:13.120
just take some time off so that you can focus

1197
04:14:13.239 --> 04:14:20.680
on your body, getting in touch with how you feel physically,

1198
04:14:29.559 --> 04:14:35.959
and in the process of this body scared where you

1199
04:14:36.760 --> 04:14:47.200
focus on different parts of your body, those parts that

1200
04:14:47.319 --> 04:14:55.600
you focus on and observe. Even though you're not purposely

1201
04:14:56.799 --> 04:15:05.159
requesting those parts of your body to relax, it's kind

1202
04:15:05.200 --> 04:15:11.719
of expected. You expect when you listen to my voice

1203
04:15:12.600 --> 04:15:24.680
to feel more relaxed naturally, because when you're listening to me,

1204
04:15:27.799 --> 04:15:39.639
your attention is focused on my words, and as my

1205
04:15:39.840 --> 04:15:51.399
words guide you to focus on those parts of your body,

1206
04:15:55.200 --> 04:16:17.319
your focus increases which actually calms your mind. And when

1207
04:16:17.399 --> 04:16:36.719
your mind calms down, a body relaxes, and when your

1208
04:16:36.799 --> 04:17:00.479
body calms down, your mind relaxes, and even do have

1209
04:17:00.719 --> 04:17:09.559
not really started to focus on your body, you can

1210
04:17:10.239 --> 04:17:25.559
already feel that healing energy spreading through your body, pushing

1211
04:17:25.840 --> 04:17:36.959
out stress and tension, healing.

1212
04:17:38.479 --> 04:17:45.680
All the parts of your body, including your skin, your bones.

1213
04:17:46.799 --> 04:17:49.840
Your blood, all of your.

1214
04:17:49.760 --> 04:17:55.600
Walkings inside your body, all of the muscles, all of

1215
04:17:55.680 --> 04:17:58.399
the fat, all.

1216
04:17:58.600 --> 04:18:06.079
Of everything, every hair on your body is filled with

1217
04:18:06.280 --> 04:18:22.159
that healing energy. And when your brain fills with that

1218
04:18:22.479 --> 04:18:33.639
healing energy, the feeling of comfort.

1219
04:18:34.639 --> 04:18:50.200
Relaxation increases, deeply increases.

1220
04:18:55.840 --> 04:19:09.520
In a way that your mind starts to feel perhaps

1221
04:19:09.760 --> 04:19:22.840
bit drowsing because it's not needed, and it may start

1222
04:19:26.200 --> 04:19:37.559
to drift if that's what's needed.

1223
04:19:40.719 --> 04:19:42.319
So if you're listening to this.

1224
04:19:44.360 --> 04:19:48.639
And what you need is deep relaxation, that's what you get.

1225
04:19:50.840 --> 04:19:52.280
If what you need is.

1226
04:19:54.000 --> 04:20:00.159
To fall asleep naturally and easily, that's your mind and

1227
04:20:00.319 --> 04:20:13.079
to drifts, that's also what will happen. Because by.

1228
04:20:15.799 --> 04:20:21.079
Pressing a play button on the podcast and listening to me,

1229
04:20:22.520 --> 04:20:24.239
give permission.

1230
04:20:25.440 --> 04:20:36.120
Of your body and your mind. In fact, you give

1231
04:20:36.200 --> 04:20:41.159
the command to your body and your mind to relax

1232
04:20:44.879 --> 04:20:53.639
deeply and to drift off to sleep. If that's what

1233
04:20:54.040 --> 04:20:55.479
you want.

1234
04:20:58.680 --> 04:20:59.120
Or need.

1235
04:21:06.799 --> 04:21:12.440
Then as I focus on the different parts of your body,

1236
04:21:17.399 --> 04:21:26.200
you may start to just drift. And then you come

1237
04:21:26.319 --> 04:21:30.879
back again and do you hear me talkin and I'm

1238
04:21:31.000 --> 04:21:40.159
focusing on a different part of your body, you may

1239
04:21:42.280 --> 04:21:51.200
find yourself drifting, be able to realize you're drifting. Until

1240
04:21:51.239 --> 04:21:59.799
you stop drifting, you're alert again to my voice. Focusing

1241
04:22:01.000 --> 04:22:05.760
on a different part of your body starts to relax

1242
04:22:05.959 --> 04:22:16.639
your Diva because that drifting, it's basically you already.

1243
04:22:18.399 --> 04:22:28.239
In the sleep zone. And the more you drift, the.

1244
04:22:28.319 --> 04:22:38.159
The longer you drift, the longer you drift. Eventually, that

1245
04:22:38.399 --> 04:22:48.559
drifting continues into sleep, and that's the last you remember

1246
04:22:50.639 --> 04:22:58.840
until you wake up in your own time. When you

1247
04:22:59.120 --> 04:23:03.319
experienced the ry amount of sleep, fear.

1248
04:23:06.959 --> 04:23:07.920
Because when you do.

1249
04:23:09.799 --> 04:23:12.440
And if you do fall asleep, it's.

1250
04:23:14.840 --> 04:23:29.319
Extremely pleasant, so relaxing, so deep healing sleep.

1251
04:23:39.440 --> 04:23:47.239
I feel so nice to relax into your own body

1252
04:23:47.479 --> 04:23:56.959
and mind. If you feel that hearing energy is spreading

1253
04:23:57.399 --> 04:24:23.079
through you, myax is so deeplyx si deeply. Start to

1254
04:24:23.360 --> 04:24:35.639
focus on your eyes, moving down.

1255
04:24:38.360 --> 04:26:00.680
To your jaw down till back, your shoulders, shoes, stu games,

1256
04:26:08.559 --> 04:26:27.520
your legs, your faint, your.

1257
04:26:27.719 --> 04:26:45.840
Choices have.

1258
04:26:50.280 --> 04:26:59.520
Spreading gray side your body feeding you up.

1259
04:27:02.399 --> 04:27:15.920
Now let's focus again on parts of your body, focusing

1260
04:27:16.079 --> 04:27:27.079
this time on your forehead. Now on your mouth, your lips,

1261
04:27:29.079 --> 04:27:48.200
your tongue, a whole of your mouth. Focus in on

1262
04:27:48.360 --> 04:27:49.000
your fingers.

1263
04:27:54.399 --> 04:27:58.760
Maybe you could move your fingers a little bit, as

1264
04:27:58.920 --> 04:28:10.520
you can focus on each one individually, both hands.

1265
04:28:14.319 --> 04:28:17.079
And even though if you focus on both of your.

1266
04:28:17.000 --> 04:28:18.639
Hands now.

1267
04:28:20.159 --> 04:28:28.479
It almost seemed to just melt into one. Where is

1268
04:28:28.559 --> 04:28:36.680
your right hand starting left hand, and almost as if

1269
04:28:39.440 --> 04:28:54.840
just mixed together. Now focusing on your knees, just noticing

1270
04:28:56.159 --> 04:29:20.239
how your knees hell, like you said, opens like you said,

1271
04:29:20.680 --> 04:29:35.000
by a few hours. Just observe the faith a few

1272
04:29:35.159 --> 04:31:11.440
hos you say, I'm sick, and change opside as it's

1273
04:31:11.479 --> 04:32:19.200
a coup of seen sections. As I just said, Now

1274
04:32:22.120 --> 04:33:19.279
you chose, if you faint, you chose feel now nine

1275
04:33:19.400 --> 04:33:45.439
two cents hw you exire body feels not to sin,

1276
04:33:52.560 --> 04:34:44.880
your mind fails. Now letting go, letting go, letting go everything,

1277
04:34:53.159 --> 04:35:34.840
letting go, letting go, leting go everything everything. I'm going

1278
04:35:34.880 --> 04:35:38.840
to start now, and i'd like you just first of all,

1279
04:35:39.000 --> 04:35:45.200
just to see yourself lying down on that message table,

1280
04:35:47.000 --> 04:35:51.400
lying on your front. Your head is supported, your arms

1281
04:35:51.720 --> 04:36:00.840
are supported, and you feel comfortable and breathing this really easy,

1282
04:36:03.119 --> 04:36:09.680
and you feel you feel confident in how you look

1283
04:36:09.759 --> 04:36:13.360
as well. So there's none of that issue of body

1284
04:36:13.479 --> 04:36:22.200
problems or shyness, because I'm a professional and this is

1285
04:36:22.840 --> 04:36:28.000
a therapy session, so none of that stuff matters on whatsoever.

1286
04:36:31.880 --> 04:36:38.360
This is about you. This is about how you feel

1287
04:36:39.000 --> 04:36:45.799
and how you can enjoy that sense of comfort and

1288
04:36:45.959 --> 04:36:53.200
relaxation that comes from letting go and allowing my hands

1289
04:36:54.040 --> 04:37:01.560
and my fingers to relax you by messaging your body.

1290
04:37:06.680 --> 04:37:08.880
So I want to start off just by placing my

1291
04:37:09.080 --> 04:37:15.919
hands on the back of your head, just gently, just

1292
04:37:16.080 --> 04:37:20.880
so you can feel my hands feel like really on you.

1293
04:37:25.319 --> 04:37:27.680
So you can maybe feel the warmth of my hands

1294
04:37:27.759 --> 04:37:33.200
on the back of your head. With my hands to

1295
04:37:33.240 --> 04:37:37.240
the side of your head, not pressing, but just holding

1296
04:37:37.439 --> 04:37:43.439
there very gently, maybe over your ears, and a little

1297
04:37:43.479 --> 04:37:47.680
bit on your face, just so you can feel my

1298
04:37:47.880 --> 04:37:52.479
hands so you can become accustomed.

1299
04:37:53.520 --> 04:37:53.919
To them.

1300
04:38:02.560 --> 04:38:04.520
And now I'll put my hands on the back of

1301
04:38:04.639 --> 04:38:12.119
your head again and gently let them slide down onto

1302
04:38:12.159 --> 04:38:22.000
the back of your neck. You can feel my hands

1303
04:38:28.880 --> 04:38:31.799
gently stroking the back of your neck to start with,

1304
04:38:36.439 --> 04:38:40.400
just so you can get used to the feeling of

1305
04:38:40.560 --> 04:38:48.040
my hands on your skin, get accustomed to realize that

1306
04:38:48.560 --> 04:38:58.680
you're safe and it's all good, it's all fine, and

1307
04:38:58.720 --> 04:39:02.840
I'm going to start gently massaging the muscles in the

1308
04:39:02.919 --> 04:39:18.799
back of your neck with both hands. And this is

1309
04:39:18.840 --> 04:39:25.119
a very trusting situation really, because our necks is so

1310
04:39:25.439 --> 04:39:30.439
fragile and to have someone have their hands around your

1311
04:39:30.560 --> 04:39:35.439
neck in that way can sometimes be problematic for people,

1312
04:39:36.680 --> 04:39:41.159
which is why messages are quite good, because it allows

1313
04:39:41.240 --> 04:39:55.479
you to relax and get in touch with trust, to

1314
04:39:55.599 --> 04:40:08.159
feel peaceful and calm. There's a massage the sides of

1315
04:40:08.279 --> 04:40:16.159
your neck, gently moving from the bottom of your neck.

1316
04:40:17.880 --> 04:40:20.360
It would be sort of near where your shoulders start,

1317
04:40:20.439 --> 04:40:27.119
I guess, all the way up to your jaw, your

1318
04:40:27.200 --> 04:40:33.159
ears kind of area the side of your neck, and

1319
04:40:33.279 --> 04:40:35.799
of course it's a lot longer than the front of

1320
04:40:35.880 --> 04:40:56.200
your neck. And massaging the back of your neck, especially

1321
04:40:56.279 --> 04:41:04.720
that area where perhaps we hold tension, and as that

1322
04:41:04.919 --> 04:41:09.919
area's message, you can actually feel a sense of release

1323
04:41:10.240 --> 04:41:17.840
in the back of your neck and maybe you can

1324
04:41:18.040 --> 04:41:23.599
breathe it out as well. Notice how it feels, Notice

1325
04:41:23.639 --> 04:41:37.400
how you feel they're moving down to that area between

1326
04:41:37.479 --> 04:41:44.759
your neck and your shoulders, that muscle area, starting to

1327
04:41:44.919 --> 04:41:51.959
message that area on both sides. I mean, this would

1328
04:41:52.000 --> 04:41:54.759
be the area that a lot of people would message

1329
04:41:54.799 --> 04:41:58.159
if they were going to give you, like a shoulder message.

1330
04:42:00.080 --> 04:42:04.000
That's not technically the shoulders, but it's all the muscles

1331
04:42:04.000 --> 04:42:10.080
that lead to the shoulders from the neck and a

1332
04:42:10.159 --> 04:42:16.119
game that can hold tension and stress, and when massaged

1333
04:42:17.040 --> 04:42:24.279
sometimes a nice deep message is useful, and you decide

1334
04:42:24.439 --> 04:42:41.639
how deep that message is, and just allow my knuckles

1335
04:42:42.759 --> 04:42:46.840
just to dig in to get to those muscles and

1336
04:42:46.959 --> 04:42:57.119
to really relaxed all the time and being firm yet

1337
04:42:57.560 --> 04:43:16.880
gentle with you and just stroking down the area to

1338
04:43:17.040 --> 04:43:22.959
your actual shoulders, moving to the muscles of your shoulders,

1339
04:43:28.959 --> 04:43:33.759
and maybe initially just pulling up the shoulders a little

1340
04:43:33.799 --> 04:43:37.240
bit off the table, just to give you a little

1341
04:43:37.279 --> 04:43:47.759
bit of a stretch, very gently, and you've got the

1342
04:43:47.880 --> 04:43:51.599
muscles at the front of your shoulders the side of

1343
04:43:51.720 --> 04:44:02.560
the back. Again, this is a part that can really

1344
04:44:04.119 --> 04:44:07.560
take quite a bit of pressure, quite a bit of

1345
04:44:11.360 --> 04:44:18.319
needing if if you wish to really release the tension

1346
04:44:20.319 --> 04:44:26.439
to really get into those muscles and you can let

1347
04:44:26.479 --> 04:44:33.000
your fingers in there. They can feel really nice. Sometimes

1348
04:44:33.000 --> 04:44:40.040
it's just being stroked gently or being messaged quite strongly.

1349
04:44:43.720 --> 04:44:52.959
It can all be beneficial to the real oversation with

1350
04:44:53.080 --> 04:45:05.919
the muscles in your shoulders. Now, as you move down

1351
04:45:06.000 --> 04:45:16.439
your arms, put in one arm at a time, starting

1352
04:45:16.560 --> 04:45:25.360
with your right arm. What I do is I just

1353
04:45:26.759 --> 04:45:29.919
lift your arm up, just hold it to the side

1354
04:45:29.959 --> 04:45:37.240
of you that words still be attached, and I just

1355
04:45:37.639 --> 04:45:52.159
message the tops of your arms all the way down

1356
04:45:52.400 --> 04:46:16.840
to your forearms into your wrists, gently messaging the parts,

1357
04:46:19.360 --> 04:46:23.040
the softer part, which is the under part of the arm,

1358
04:46:26.119 --> 04:46:29.840
which leads to the crease in your rowbo the inside.

1359
04:46:31.279 --> 04:46:45.599
It's much more sensitive skin. Sometimes just having that stroked

1360
04:46:48.720 --> 04:47:04.400
can feel really nice, pleasurable and relaxing. Now, moving down

1361
04:47:05.799 --> 04:47:14.720
to your right hand, just holding your hand.

1362
04:47:17.680 --> 04:47:27.439
In both of my hands, just pressing gently on the

1363
04:47:27.520 --> 04:47:32.799
back of your hand, stretching your fingers.

1364
04:47:34.400 --> 04:47:43.560
Ever slightly at the same time pressing down and massaging

1365
04:47:44.279 --> 04:47:56.959
each finger, and then starting to massage the palms of

1366
04:47:57.080 --> 04:48:14.919
the hand. Just turning the hand, stretching it gently and

1367
04:48:15.040 --> 04:48:21.959
actually having your handheld can really be an emotional experience.

1368
04:48:22.400 --> 04:48:28.360
Sometimes even if it is with a stranger, someone you

1369
04:48:28.479 --> 04:48:34.000
don't know very well, like a massage person or a therapist.

1370
04:48:34.200 --> 04:48:49.319
Maybe because it's intimate, you can feel nice, you can

1371
04:48:49.400 --> 04:49:00.200
feel safe. And as I put that right arm back

1372
04:49:00.360 --> 04:49:09.080
down where it was, did the same with your left arm,

1373
04:49:12.400 --> 04:49:22.919
exactly the same, massaging the muscles in your arm all

1374
04:49:22.919 --> 04:49:30.959
the way down to your wrist, stroking the inside of

1375
04:49:31.080 --> 04:49:41.880
your arm, just being gentle or as firm as you require,

1376
04:49:50.479 --> 04:50:01.200
and then massaging your left hand rich in the fingers,

1377
04:50:03.319 --> 04:50:22.680
gently massaging the palm of your left hand. You feel

1378
04:50:23.119 --> 04:50:50.880
so so relaxing, so comforting, and I just rest your

1379
04:50:51.040 --> 04:51:04.959
left arm back down. Start to massage your back, the

1380
04:51:05.119 --> 04:51:16.639
biggest part of your body, starting at the top, starting

1381
04:51:16.720 --> 04:51:20.200
again where you already have been, the area at the

1382
04:51:20.319 --> 04:51:26.959
top in between your shoulders, near your neck. Going back

1383
04:51:27.639 --> 04:51:33.080
and massage in the area again, but this time moving downwards,

1384
04:51:39.599 --> 04:51:45.319
making it downward. Stroke to the middle of a back,

1385
04:51:47.759 --> 04:51:56.080
working from the outside inwards, massage in that your back,

1386
04:51:56.200 --> 04:52:08.599
but the outsides of your back parts where your arms

1387
04:52:08.680 --> 04:52:21.799
will maybe rest against, almost the part that connects your

1388
04:52:21.880 --> 04:52:38.799
front to your back. Just messaging down firmly but gently,

1389
04:52:39.919 --> 04:52:41.599
as firm as you want.

1390
04:52:44.880 --> 04:52:45.959
Moving down and.

1391
04:52:47.520 --> 04:52:50.479
Moving across a little bed, moving all the way down again,

1392
04:52:51.840 --> 04:53:04.680
be very gentle yet firm as you choose. Eventually we

1393
04:53:04.799 --> 04:53:09.400
get to the spine. We can message the muscles and

1394
04:53:09.759 --> 04:53:13.200
either side of your spine from the top of your

1395
04:53:13.360 --> 04:53:25.279
neck all the way down to your lower back. We

1396
04:53:25.360 --> 04:53:31.560
can do that a few times. Sometimes people would use

1397
04:53:34.439 --> 04:53:38.479
the knuckle or the you know, two fingers and just

1398
04:53:40.159 --> 04:53:44.799
go either side of the spine, almost just push down,

1399
04:53:45.680 --> 04:53:47.919
go all the way down to the bottom of the spine,

1400
04:53:49.599 --> 04:53:59.279
each time releasing tension and opening up the body, stretching

1401
04:54:00.439 --> 04:54:07.319
your body so that you feel more relaxed but at

1402
04:54:07.360 --> 04:54:23.680
the same time rejuvenated. And now I'm going to move

1403
04:54:23.799 --> 04:54:32.119
to one side, to your right side, and from the

1404
04:54:32.159 --> 04:54:37.680
bottom of your ribs to your pelvis, I'm going to

1405
04:54:37.799 --> 04:54:44.479
message that area of your back. I'll stretch over the

1406
04:54:44.560 --> 04:54:49.319
other side and i will pull the muscles gently and

1407
04:54:49.560 --> 04:54:54.360
massage and push from one end that side all the

1408
04:54:54.400 --> 04:54:59.360
way to my side to the middle of fact to

1409
04:54:59.400 --> 04:55:04.599
where you sp is, massaging that side of your spine

1410
04:55:06.279 --> 04:55:11.439
the opposite side to where I'm standing. It's almost like

1411
04:55:11.680 --> 04:55:19.680
kneading bread. There's that big area which is firm yet

1412
04:55:20.720 --> 04:55:29.599
lots there to message. Potentially one of the most important

1413
04:55:29.639 --> 04:55:36.799
places to actually have a message because you feel it.

1414
04:55:38.720 --> 04:55:43.720
You really feel the release and the pleasure of having

1415
04:55:43.799 --> 04:55:51.319
your lower back massaged. It releases so much from your

1416
04:55:51.360 --> 04:56:01.400
body that's not useful, starting a healing process which will

1417
04:56:01.479 --> 04:56:14.560
continue long after this recording is over. The message in

1418
04:56:14.639 --> 04:56:17.799
this part of your body not only feels really good

1419
04:56:18.520 --> 04:56:23.520
for you, it's actually fun to do because it is,

1420
04:56:24.080 --> 04:56:29.080
as I said, like kneading bread, it's a part that

1421
04:56:29.159 --> 04:56:34.400
you can really get hold of and really massage deeply.

1422
04:56:36.680 --> 04:56:46.880
If that's your choice. They're not going to move over

1423
04:56:47.000 --> 04:56:49.279
to the other side of your body and do the

1424
04:56:49.439 --> 04:56:54.840
same with the opposite part.

1425
04:56:57.240 --> 04:56:58.159
Of your lawer back.

1426
04:57:00.720 --> 04:57:09.400
Kneeding and messaging from your side or a way to

1427
04:57:09.520 --> 04:57:16.959
the middle of your back where your spine is pressing

1428
04:57:17.360 --> 04:57:27.799
and kneading firm and gentle at the same time. It

1429
04:57:28.040 --> 04:57:40.240
feels so releasing. This mixture of pleasure, comfort, release, calmness,

1430
04:57:40.599 --> 04:57:52.240
relaxation or mixed together. Plus there's that feeling from your

1431
04:57:52.319 --> 04:57:57.479
stomach as it's being stretched. Even though you're in your

1432
04:57:57.560 --> 04:58:02.240
stomach now, you can feel it stretched because that whole

1433
04:58:02.360 --> 04:58:13.520
area is connected to your stomach. Now we're going to

1434
04:58:13.599 --> 04:58:18.919
move or move further up to your top of your body,

1435
04:58:19.560 --> 04:58:26.119
and I'm going do the same this time starting with

1436
04:58:27.279 --> 04:58:32.759
your upper back. Put my hands forward over and mess

1437
04:58:32.799 --> 04:58:39.880
it massage in that area up to your spine, from

1438
04:58:39.959 --> 04:58:44.119
the side of your body up to your spine. So

1439
04:58:44.279 --> 04:58:50.560
some of that message area, that muscle tissue or whatever

1440
04:58:50.799 --> 04:58:56.400
fatty tissue even will be possibly from your chest because

1441
04:58:56.400 --> 04:59:00.240
it's all connected. The chest and the back connect together.

1442
04:59:03.400 --> 04:59:06.639
I'm going to be massaging and just pulling some of

1443
04:59:06.759 --> 04:59:14.720
that skin from your side up and massaging the area

1444
04:59:17.720 --> 04:59:21.840
of your upper back all the way to your spine.

1445
04:59:26.279 --> 04:59:28.479
And then I'll move down a bit and I'll continue

1446
04:59:29.119 --> 04:59:31.880
with the middle of your back, doing exactly the same

1447
04:59:32.000 --> 04:59:49.279
thing as gentle or as deep as you choose. Now,

1448
04:59:49.360 --> 04:59:53.159
I'll move or the other side again and do the

1449
04:59:53.319 --> 04:59:57.479
exact same thing with the top of your back on

1450
04:59:57.599 --> 05:00:06.840
the other side, from pretty much underneath your arm area

1451
05:00:07.000 --> 05:00:22.200
really to your spine, and then continuing that all the

1452
05:00:22.279 --> 05:00:27.240
way down including your lower your middle of your back.

1453
05:00:40.959 --> 05:00:45.680
I'm gonna go to your thighs, the backs of your

1454
05:00:45.759 --> 05:00:55.439
thighs and the size of your thighs, starting with your

1455
05:00:55.560 --> 05:01:05.240
right leg. Massage in the back and the sides of

1456
05:01:05.360 --> 05:01:13.560
your thighs gently and firmly. There's a lot of muscles there.

1457
05:01:14.599 --> 05:01:17.319
It's an area that can be very tense at times

1458
05:01:18.040 --> 05:01:21.360
and maybe needs a little bit more pressure than the

1459
05:01:21.439 --> 05:01:29.319
rest of the body that's up to you. You can

1460
05:01:29.479 --> 05:01:36.159
gently stroke the back of your legs where you know,

1461
05:01:36.799 --> 05:01:42.880
opposite your knee joint or underneath your knee joint, very sensitive,

1462
05:01:43.159 --> 05:01:55.799
gentle area. And then working down to your calf muscles.

1463
05:01:58.720 --> 05:02:05.040
Massage in your car muscles thoroughly and deeply, if you choose,

1464
05:02:08.560 --> 05:02:27.759
using both hands fingers, digging deep to your ankles and

1465
05:02:27.919 --> 05:02:34.119
the back of your back of your ankles. Just generally

1466
05:02:34.319 --> 05:02:46.639
message in that area, maybe lifting the leg and stretching

1467
05:02:46.680 --> 05:03:09.279
it a little bit. Moving to the right foot, massage

1468
05:03:09.400 --> 05:03:18.560
in the bottom of your feet and the side of

1469
05:03:18.639 --> 05:03:29.880
your feet gently but firm enough so they don't tickle.

1470
05:03:35.680 --> 05:03:41.119
Just allow the pleasure that you get from heaving your

1471
05:03:41.200 --> 05:03:50.520
feet message to just overtake you as I continue to

1472
05:03:50.720 --> 05:03:57.080
message your feet, the bottoms of your feet, the sides

1473
05:03:59.680 --> 05:04:05.439
your arches, your heel. You can put a lot of

1474
05:04:05.520 --> 05:04:11.360
pressure into your heel and it feels amazing, Yet the

1475
05:04:11.599 --> 05:04:19.680
arches need to be a bit more gentle stretching your

1476
05:04:19.799 --> 05:04:26.240
toes gently and message in the bottoms of your toes

1477
05:04:27.000 --> 05:04:42.279
with my fingers, each one individually. Moving over to the

1478
05:04:42.439 --> 05:04:51.840
left leg to do exactly the same thing. Starting at

1479
05:04:51.880 --> 05:04:56.319
the top of the thighs, work in the back of

1480
05:04:56.400 --> 05:05:03.959
the thighs and the sides. Nagin deeply and gently a

1481
05:05:04.119 --> 05:05:18.159
whole area, working all the way down. And this is

1482
05:05:18.240 --> 05:05:24.360
an area that maybe you could like to spend more

1483
05:05:24.479 --> 05:05:33.360
time relaxing and messaging. Perhaps, if you wanted, I could

1484
05:05:33.400 --> 05:05:38.520
make a future recording wants spend more time on one

1485
05:05:38.599 --> 05:05:50.479
particular area. As you moved down to your calf muscles,

1486
05:05:56.439 --> 05:06:09.840
massage in your calf muscles firmly and gently, move down

1487
05:06:12.159 --> 05:06:18.520
your ankle into your feet, Massage in the backs of

1488
05:06:18.599 --> 05:06:29.040
your feet, the bottles of your feet, stretching your toes

1489
05:06:29.400 --> 05:06:35.680
and message in each toe individually. And that feeling of

1490
05:06:35.880 --> 05:06:42.200
pleasure and release, the experience with your having your feet

1491
05:06:42.319 --> 05:06:43.840
and massaged.

1492
05:06:45.040 --> 05:07:04.000
Feels really good. Now she turn over in your mind.

1493
05:07:05.360 --> 05:07:18.680
Laying on your back's going to start again at your

1494
05:07:18.840 --> 05:07:33.479
neck area in your shoulders, just to get back in

1495
05:07:33.680 --> 05:07:34.880
touch with that area.

1496
05:07:41.840 --> 05:07:53.599
Unless you move up, I can clean my hands, make

1497
05:07:53.680 --> 05:07:57.240
them more fresh, because now I'm going to message your

1498
05:07:57.319 --> 05:08:13.720
face simply starting off with your forehead. Your eyes are closed,

1499
05:08:15.080 --> 05:08:20.919
I can just stretch your eyes a little bit, pushing

1500
05:08:21.040 --> 05:08:37.880
up on your eyebrows, just massaging around your scalp, massaging

1501
05:08:38.119 --> 05:08:48.360
down your cheeks, around your ears, into your jaw, sently

1502
05:08:53.319 --> 05:08:54.799
the side of your neck.

1503
05:08:58.799 --> 05:08:59.040
Chin.

1504
05:09:10.360 --> 05:09:18.040
They're just moving down show your neck down to your chest,

1505
05:09:21.840 --> 05:09:25.400
starting him by message in the very top of your

1506
05:09:25.560 --> 05:09:34.040
chest where the collar bone is. Give a side of

1507
05:09:34.119 --> 05:09:45.959
the collarbone, and then just message in the hole of

1508
05:09:46.080 --> 05:09:57.279
the chest, moving the chest around.

1509
05:10:06.080 --> 05:10:10.840
Because it's quite a large area. You can move from

1510
05:10:10.919 --> 05:10:22.000
one side to the next, moving my hands underneath pretty

1511
05:10:22.080 --> 05:10:31.680
much where your arms are stretching up, stretching some of

1512
05:10:31.720 --> 05:10:34.279
the muscles of your back in the process.

1513
05:10:39.119 --> 05:10:47.759
Moving up over your chest, and they're moving down again.

1514
05:11:00.520 --> 05:11:06.000
Then allowing my hands. They just massage gently and slide

1515
05:11:06.279 --> 05:11:12.799
down towards your stomach, starting in the middle of your chest,

1516
05:11:16.279 --> 05:11:23.119
and then gradually my hands moving apart and massaging and

1517
05:11:23.360 --> 05:11:32.880
sliding at the same time, moving down to just below

1518
05:11:32.919 --> 05:11:48.040
your red cage, moving down and then messaging up again,

1519
05:11:50.840 --> 05:11:59.240
giving your chest all the attention that it needs to fill.

1520
05:12:00.119 --> 05:12:11.799
Legally relaxed, remembering that I'm also going to be focusing

1521
05:12:12.639 --> 05:12:18.279
on your sides as well, an area that really doesn't.

1522
05:12:18.000 --> 05:12:25.119
Get much attention but feels really good when it's massaged.

1523
05:12:30.040 --> 05:12:34.040
Just stroking my hands down the sides of your body,

1524
05:12:37.880 --> 05:12:41.279
just below your arms, all the way down to your hips.

1525
05:12:50.919 --> 05:12:56.759
Now moving to your stomach area, I'm going to stand

1526
05:12:56.919 --> 05:12:59.560
one side of you like I did when I did

1527
05:12:59.639 --> 05:13:05.919
your life back. I'm gonna do a similar process of

1528
05:13:06.119 --> 05:13:20.919
just stretching the muscles from your side, gently massaging from

1529
05:13:21.000 --> 05:13:28.639
one side to the next, move in the whole area

1530
05:13:29.720 --> 05:13:33.599
from below your ribs all the way down to below

1531
05:13:33.680 --> 05:13:43.279
your belly button. I'm gonna move around to the other

1532
05:13:43.400 --> 05:13:59.200
side of you and repeat that process of relaxing, deeply, calmly.

1533
05:14:02.360 --> 05:14:09.520
You feel loose, you feel free, And there's something about

1534
05:14:09.639 --> 05:14:14.479
having your stomach message. It's different from any other part

1535
05:14:18.000 --> 05:14:22.520
because we do have a tendency of holding a different

1536
05:14:22.680 --> 05:14:26.680
kind of stress in your stomach that we may not

1537
05:14:26.840 --> 05:14:37.799
be aware of. There's an owl message your stomach. In

1538
05:14:37.959 --> 05:14:45.000
front of your stomach, they can circles around your belly,

1539
05:14:45.080 --> 05:15:01.080
buttom thing going the other way around. Gentleness and a

1540
05:15:01.240 --> 05:15:12.680
freedom that comes from feeling how you're feeling. As I

1541
05:15:12.840 --> 05:15:21.080
now move down the tops of your thighs, muscles, massaging them,

1542
05:15:22.639 --> 05:15:25.360
and I can do this to your legs at the

1543
05:15:25.439 --> 05:15:36.680
same time, pressing down, massaging deeply those muscles in your thighs,

1544
05:15:37.520 --> 05:15:46.400
the front of your thighs, and moving down to your knees,

1545
05:15:47.360 --> 05:15:59.919
gently massaging your knees, sliding down your shins, putting pressure

1546
05:16:00.119 --> 05:16:07.840
on either side of your shin gently softly but firmly,

1547
05:16:12.040 --> 05:16:21.720
moving down to your ankles, stroking the tops of your feet,

1548
05:16:27.880 --> 05:16:33.279
and then with each foot in each hand, just gently

1549
05:16:33.520 --> 05:16:41.840
messaging the whole of the foot, the top, the bottom,

1550
05:16:42.599 --> 05:16:50.880
your heel, your ankle, your toes, messaging every part of

1551
05:16:51.000 --> 05:17:00.759
your feet. Feels so good. Just to let go and

1552
05:17:01.040 --> 05:17:25.080
enjoy the process. Enjoy feeling so deeply relaxed. So much

1553
05:17:25.279 --> 05:17:33.040
comfort and so many feelings come just from touching your skin.

1554
05:17:43.799 --> 05:17:49.759
And you can just lie there for as long as

1555
05:17:49.840 --> 05:18:02.360
you choose, enjoying the feeling of deep comfort from being

1556
05:18:02.520 --> 05:18:18.159
massaged by me. Enjoy fearing.

1557
05:18:22.040 --> 05:18:27.360
Deepayra.

1558
05:18:33.840 --> 05:18:40.319
And all we're gonna do is blow out some candles.

1559
05:18:42.880 --> 05:19:05.080
In your mind, There're gonna be a hundred candles, and

1560
05:19:05.200 --> 05:19:11.680
you're going to blow each one out individually, one by one,

1561
05:19:14.319 --> 05:19:24.000
starting at one hundred as I count down all the

1562
05:19:24.080 --> 05:19:31.880
way down to one, and each time I say the number,

1563
05:19:37.360 --> 05:19:44.200
you can imagine that candle in front of you, and

1564
05:19:44.279 --> 05:19:54.040
I'd like you to actually physically generally blow that candle out,

1565
05:20:00.360 --> 05:20:12.520
just so it's not big blows, just a gentle, and

1566
05:20:12.759 --> 05:20:22.720
that candle will extinguish. And then I'll say the next number,

1567
05:20:24.319 --> 05:20:25.279
so we move down.

1568
05:20:28.520 --> 05:20:29.240
Then you can just.

1569
05:20:33.000 --> 05:20:42.000
Plow that one out as well. And as we move

1570
05:20:42.400 --> 05:20:53.400
down the numbers, you'll find yourself feeding more and more relaxed.

1571
05:20:56.400 --> 05:20:57.240
If you need.

1572
05:20:58.759 --> 05:21:08.000
To sleep, you also find yourself becoming incredibly tired and sleepy.

1573
05:21:11.840 --> 05:21:19.279
In fact, you may struggle to blow out all one

1574
05:21:19.439 --> 05:21:36.319
hundred of these candles as you feel more and more

1575
05:21:36.639 --> 05:22:04.560
deeply relaxed, more and more deeply tired, and the further

1576
05:22:04.919 --> 05:22:14.599
you go down, the more your mind starts to drift.

1577
05:22:21.000 --> 05:22:27.439
You may find that you stop listening to me after

1578
05:22:27.599 --> 05:22:40.400
a while. And even though there may be background sounds

1579
05:22:40.520 --> 05:22:51.319
where you are, you'll be aware of those sounds at

1580
05:22:51.360 --> 05:22:52.240
the moment.

1581
05:22:57.200 --> 05:22:57.919
He may.

1582
05:23:01.200 --> 05:23:08.040
Start just not even notice them.

1583
05:23:12.360 --> 05:23:13.000
At all.

1584
05:23:15.560 --> 05:23:29.560
Because they're unimportant. Where I am, I've got the sounds

1585
05:23:29.639 --> 05:23:36.439
of the birds. There's horrors. The pigeon who likes to

1586
05:23:36.520 --> 05:23:43.080
say Hello. Sometimes there's the old plane that goes by,

1587
05:23:46.119 --> 05:23:59.520
maybe traffic and trains in the distance, but none of

1588
05:23:59.599 --> 05:24:14.080
that's things important whatsoever, or candles you blow out less

1589
05:24:14.200 --> 05:24:31.319
important anything is, or candles you blow out. The further

1590
05:24:31.959 --> 05:24:54.840
seemed to move away, sounds general date, days, stuff seems

1591
05:24:55.119 --> 05:25:09.200
to just move away on its side. You feel more

1592
05:25:11.799 --> 05:25:32.680
calmer with every candle you blow out, guiding here the

1593
05:25:32.919 --> 05:25:45.880
next number, did you hear me say? And then you

1594
05:25:46.040 --> 05:26:13.200
blow that candle out? Too? So easy, so simple. I'm

1595
05:26:13.279 --> 05:26:27.799
gonna start by introducing the first candle. This is a hundred.

1596
05:26:32.200 --> 05:26:45.959
First candle, this is one hundred. When you blow that

1597
05:26:46.360 --> 05:27:06.560
candle out, you'll find immediately light change in how you feel,

1598
05:27:11.720 --> 05:27:19.959
as well as a real sense of positivity growing within you,

1599
05:27:26.040 --> 05:27:56.080
relaxation and sleepiness expanding. Starting with one hundred, blow out

1600
05:27:56.200 --> 05:29:06.680
by candle now nineteen nine, candle ninety eight, candle nine seven,

1601
05:29:39.200 --> 05:31:43.159
ninety six, ninety five, ninety four, candle ninety three, ninety two,

1602
05:32:09.279 --> 05:33:30.159
good night one can ninety eight two nine and eight

1603
05:33:32.279 --> 05:37:14.279
eight eight can do eight eighty five eight it two

1604
05:38:22.240 --> 05:38:31.319
two two.

1605
05:39:11.040 --> 05:39:21.000
Things could see its.

1606
05:40:07.560 --> 05:41:00.680
Can seventy nine, candle, seventy eight candle seventy seven handle

1607
05:41:04.319 --> 05:42:06.680
seventy six, candle seventy five, candle seventy four, candle seventy three,

1608
05:42:18.599 --> 05:43:21.560
candle seventy two, candle seventy one, hand seventy one and

1609
05:43:25.840 --> 05:44:20.240
seventy and sixty nine candle sixty eight, candle sixty seven,

1610
05:44:33.959 --> 05:45:38.759
candle sixty five, candle sixty four, candle sixty four, candle

1611
05:45:39.400 --> 05:47:42.400
sixty three, candle sixty sixty one, sixty fifty nine, candle

1612
05:47:45.200 --> 05:49:23.000
fifty eight, candle fifty fifty six, candle fifty five, handle

1613
05:49:27.000 --> 05:51:53.360
fifty four, handle fifty three, fifty fifty candlelone fifty, candle

1614
05:51:57.279 --> 05:53:29.799
fiftenty one, candle fifty can foty nineh can foot it

1615
05:53:30.080 --> 05:55:53.639
eight forty seven, candle forty six, candle forty five forty two.

1616
05:56:34.240 --> 05:56:39.880
Two Who do You Want?

1617
05:57:18.400 --> 06:00:02.119
Fourty thirty nine cery eight, candle thirty seven, candle thirty five,

1618
06:00:51.319 --> 06:00:52.720
thirty four.

1619
06:01:25.880 --> 06:01:26.479
And two.

1620
06:01:30.360 --> 06:04:18.599
Thirty three, candle thirty one, candle thirty can twine ten

1621
06:04:19.279 --> 06:06:40.720
nine cant when he ate and wait seven twenty six,

1622
06:07:21.680 --> 06:07:29.240
candle wenty five.

1623
06:08:13.479 --> 06:08:16.919
F four.

1624
06:08:50.720 --> 06:09:32.159
End of twenty thirty can to.

1625
06:09:34.400 --> 06:10:09.479
Win and go.

1626
06:10:13.720 --> 06:12:56.159
Wit and waity yes two ninety certainty.

1627
06:13:46.119 --> 06:13:47.119
Six day.

1628
06:14:44.439 --> 06:16:02.439
Four two.

1629
06:17:43.639 --> 06:25:27.400
Y nine eight two two candle or let go of

1630
06:25:27.599 --> 06:25:35.720
all of those thoughts, worries, concerns about the past, thoughts

1631
06:25:35.799 --> 06:25:40.639
about the future, and even things you've been thinking about today.

1632
06:25:42.720 --> 06:25:47.880
Just let it all go because none of it is

1633
06:25:48.080 --> 06:26:02.520
useful in this moment. This is your opportunity to just

1634
06:26:02.880 --> 06:26:17.240
focus on feeling relaxed, allowing yourself to get in touch

1635
06:26:17.400 --> 06:26:26.840
with that natural sense of peace that we all have

1636
06:26:27.159 --> 06:26:34.319
within us. It's available for everyone. It just sometimes takes

1637
06:26:35.159 --> 06:26:38.880
a little bit of effort to set up the right

1638
06:26:41.360 --> 06:26:45.400
time and place in order for you to just let go.

1639
06:26:49.000 --> 06:26:54.479
Because when you do decide to let go and relax,

1640
06:26:57.080 --> 06:27:03.759
that's what your body starts to do because you've chosen,

1641
06:27:05.240 --> 06:27:12.240
You've chosen to just allow your body to unwind and

1642
06:27:12.360 --> 06:27:19.360
your mind starts to slow down. And it's a nice feeling.

1643
06:27:21.400 --> 06:27:24.560
It's a nice feeling at the beginning, just to know

1644
06:27:25.680 --> 06:27:35.759
that you have chosen to decide to relax deeply, and

1645
06:27:35.919 --> 06:27:42.439
because you've made that decision, your body or just follow suit,

1646
06:27:45.000 --> 06:27:49.680
because sometimes all the muscles in your body need is

1647
06:27:49.959 --> 06:27:59.200
just permission from you to relax. Because so often we're

1648
06:27:59.279 --> 06:28:03.799
busy with going from here to there, we're walking around

1649
06:28:04.000 --> 06:28:10.560
and we're doing stuff, and the body doesn't have any

1650
06:28:11.159 --> 06:28:20.040
time or space to really relax deeply. So it kind

1651
06:28:20.080 --> 06:28:24.840
of waits for you to lead the way, waits for

1652
06:28:25.000 --> 06:28:36.279
your permission. And when you do give your permission, when

1653
06:28:36.319 --> 06:28:40.119
you give the say so, when you say okay, it's

1654
06:28:40.319 --> 06:28:49.040
time for your body to let go completely and relax totally,

1655
06:28:52.639 --> 06:28:59.279
your body just follows some like a breath of relief.

1656
06:29:00.479 --> 06:29:08.919
Ah good, I can now relax. Have feeling at the

1657
06:29:09.080 --> 06:29:12.360
end of a day of very physical day that you

1658
06:29:12.479 --> 06:29:16.360
may experience in the past, where you get home and

1659
06:29:16.479 --> 06:29:20.279
you just sit down on a chair, maybe you kick

1660
06:29:20.360 --> 06:29:26.439
your shoes off, and ah, feels so nice. I know

1661
06:29:26.639 --> 06:29:30.479
that you don't have to get up again for a

1662
06:29:30.560 --> 06:29:33.880
little while at least, and if you choose, you can

1663
06:29:34.080 --> 06:29:39.240
just sit there for maybe an hour to It feels

1664
06:29:42.439 --> 06:29:51.360
blissenal And just by sitting down like that, your body

1665
06:29:51.560 --> 06:29:57.000
knows that it's time to relax. Your body has been

1666
06:29:57.080 --> 06:30:04.360
given permission from you because it's a mindset in your mind,

1667
06:30:07.720 --> 06:30:18.159
you're prepared to let go of everything and just completely

1668
06:30:19.360 --> 06:30:28.000
allow all the stress of your body to evaporate. An

1669
06:30:28.119 --> 06:30:31.400
intensions can just gradually.

1670
06:30:33.479 --> 06:30:33.840
Vanish.

1671
06:30:40.360 --> 06:30:52.040
It's almost like magic, really, because that sense of relaxation

1672
06:30:52.360 --> 06:30:58.360
in your body it's a very natural state. It's not

1673
06:30:58.560 --> 06:31:03.400
something unusual. It may feel unusual when you first start

1674
06:31:03.479 --> 06:31:08.159
to relax. You if you haven't really spent a lot

1675
06:31:08.200 --> 06:31:12.639
of time focusing and giving yourself this space to let

1676
06:31:12.680 --> 06:31:20.200
go completely and relax may seem almost alien, but it isn't.

1677
06:31:21.720 --> 06:31:27.639
It's actually the most natural thing in the world to

1678
06:31:27.840 --> 06:31:37.599
let go completely, to relax totally, the most natural thing

1679
06:31:37.919 --> 06:31:50.119
in the world to allow yourself to feel really calm

1680
06:31:50.560 --> 06:31:57.520
in your mind. And it is almost like a literal unwinding.

1681
06:32:01.240 --> 06:32:06.720
It's like you press a button and all the tension

1682
06:32:07.080 --> 06:32:12.880
just releases, and it's like a wheel, like a cog,

1683
06:32:13.840 --> 06:32:17.400
like the inside of the clock, just unwinding. And he's

1684
06:32:17.439 --> 06:32:20.919
almos should I You could see that the little wind

1685
06:32:21.040 --> 06:32:26.880
up knob that's used just going the opposite way that

1686
06:32:27.000 --> 06:32:32.919
you choose to wind it up, and the energy that

1687
06:32:33.159 --> 06:32:43.360
frenetic stress for energy gradually winding down, losing its power,

1688
06:32:44.639 --> 06:32:52.080
losing its strength. As a sense of relaxation becomes stronger

1689
06:32:53.279 --> 06:33:02.759
and deeper, and you may find a little more relaxed.

1690
06:33:04.200 --> 06:33:15.479
You feel your mind starts to wonder, maybe you seem

1691
06:33:15.560 --> 06:33:19.840
to stop listening to me for a while. Your mind

1692
06:33:20.000 --> 06:33:25.200
goes somewhere else, and then you realize you're listening to

1693
06:33:25.319 --> 06:33:31.720
me again, and that's just your mind drifting to sleep,

1694
06:33:34.959 --> 06:33:45.119
which is quite natural, because sometimes when we're stressed and tense,

1695
06:33:46.439 --> 06:33:49.880
we're not may I actually be aware of what we

1696
06:33:50.119 --> 06:33:54.080
need or we physically your emotionally.

1697
06:33:55.479 --> 06:33:55.639
Need.

1698
06:33:56.159 --> 06:34:03.159
In this moment, when you allow your.

1699
06:34:03.080 --> 06:34:06.880
Body and mind to relax completely.

1700
06:34:08.040 --> 06:34:10.040
And you let go all.

1701
06:34:10.279 --> 06:34:19.799
Thoughts, concerns, worries, ideas, all ngo and allow them to

1702
06:34:20.080 --> 06:34:30.599
drop onto the floor, you start to get in touch

1703
06:34:30.840 --> 06:34:44.040
with the feelings of such relaxation. Feelings so nice to

1704
06:34:44.200 --> 06:34:50.439
be in touch with the calmness of the different body

1705
06:34:50.599 --> 06:34:56.240
parts as they become looser.

1706
06:34:57.520 --> 06:34:58.240
And looser.

1707
06:35:02.400 --> 06:35:14.680
Even your breathing seems easier and more natural, effortless, as

1708
06:35:14.720 --> 06:35:20.680
I call outs through your mouth or nose into your lungs,

1709
06:35:23.400 --> 06:35:31.759
breathing in comforts and relaxation, and then just breathing out

1710
06:35:32.000 --> 06:35:40.840
any excess remain intentional stress from every part of your

1711
06:35:40.919 --> 06:35:48.680
body and mind. And as you start to focus on

1712
06:35:48.840 --> 06:35:57.159
your mind, maybe you notice that things come to a

1713
06:35:57.360 --> 06:36:08.040
standstill or maybe just much much lower than before, because

1714
06:36:08.159 --> 06:36:15.439
your mind is not really needed when listening to MY voice,

1715
06:36:19.319 --> 06:36:25.400
which allows your mind to relax just as deeply as

1716
06:36:25.560 --> 06:36:36.040
your body. And that's synchronicity between the relaxation of your

1717
06:36:36.279 --> 06:36:42.639
body relaxation of your mind.

1718
06:36:45.000 --> 06:36:46.200
Let you know that.

1719
06:36:48.360 --> 06:37:00.799
Feeling completely calm, loose, and relaxed really is a great

1720
06:37:01.759 --> 06:37:05.880
healing experience fear.

1721
06:37:08.159 --> 06:37:08.880
And has.

1722
06:37:13.200 --> 06:37:21.639
So many positive benefits for your body, mind, and your life.

1723
06:37:24.319 --> 06:37:33.040
To be able to let go everything and to relax completely,

1724
06:37:34.959 --> 06:37:43.080
you know, all parts of your body and mind. Even

1725
06:37:43.200 --> 06:37:58.840
your boneses are relaxed, your muscles are relaxed, even the

1726
06:37:59.200 --> 06:38:12.479
skin that covers your body is relaxed. Every hair.

1727
06:38:15.639 --> 06:38:16.040
You have.

1728
06:38:17.639 --> 06:38:18.680
There's also.

1729
06:38:20.560 --> 06:38:37.080
Deeply relaxed, and your brain really starts to feel the benefits.

1730
06:38:38.959 --> 06:38:39.279
But this.

1731
06:38:40.880 --> 06:38:52.520
Heaving relaxation, and as you focus on the in the

1732
06:38:52.759 --> 06:38:57.759
side of your scalp where your brain is, you can

1733
06:38:58.080 --> 06:39:00.439
start to realize and.

1734
06:39:00.680 --> 06:39:07.880
Notice the benefits of your brain relaxing.

1735
06:39:08.439 --> 06:39:25.000
Deep intial brain continues to rex sends those messages to

1736
06:39:25.799 --> 06:39:31.000
the rest of your body and to mind.

1737
06:39:32.720 --> 06:39:35.200
To re relax.

1738
06:39:37.400 --> 06:39:57.279
More deeply, relax more completely, letting go any.

1739
06:39:58.799 --> 06:40:09.639
Remaining thoughts or concerns allowment just drop onto the floor

1740
06:40:11.799 --> 06:40:20.919
because they're no longer necessary in this moment, this moment

1741
06:40:21.200 --> 06:40:36.040
of deep reaxation and calmness, feeling your brain with deep

1742
06:40:37.400 --> 06:41:04.000
concentrated healing, calming, relaxing every part of your brain, feeling.

1743
06:41:06.599 --> 06:41:08.560
So loose.

1744
06:41:09.759 --> 06:41:17.000
And comfortable, so relaxed.

1745
06:41:18.119 --> 06:41:30.799
And beeaceful. Your brain feels so light, that's so healthy.

1746
06:41:34.000 --> 06:41:44.200
That sense of deep deep comfort really does allow you

1747
06:41:47.919 --> 06:41:59.400
to enjoy those ever increase in sensations of comfort, that

1748
06:42:00.119 --> 06:42:13.400
breading throughout your body, relaxing each and every muscle your

1749
06:42:13.560 --> 06:42:32.319
body eat deeper and deeper, much more deeper than before,

1750
06:42:36.040 --> 06:42:48.840
much more confort spreading through your body and your mind.

1751
06:42:51.560 --> 06:42:53.479
Be so.

1752
06:42:55.360 --> 06:43:11.400
Peaceful and calm, so very very peaceful in avery part

1753
06:43:14.080 --> 06:43:25.479
of your body, letting you go, the a everything averything,

1754
06:43:29.159 --> 06:43:50.599
so peaceful, calm, so relax every second the posties you

1755
06:43:50.919 --> 06:43:57.639
feel d d path.

1756
06:43:59.240 --> 06:44:19.279
For that d per and dper less card, so calm.

1757
06:44:23.040 --> 06:44:24.720
Peace, for.

1758
06:44:27.520 --> 06:44:30.200
So very peace.

1759
06:44:33.720 --> 06:44:43.639
Your head down to your tastes such peace and comfort

1760
06:44:46.040 --> 06:44:52.639
growing all the time, Such.

1761
06:44:53.080 --> 06:45:02.639
Peace and comfort spreading through your body, your.

1762
06:45:02.799 --> 06:45:19.599
Mind deeper, deeper, such comforts, spreading and sinking deeper.

1763
06:45:21.639 --> 06:45:33.319
Into ay muscle of your body. Suddenly you feel amazing,

1764
06:45:36.319 --> 06:45:42.319
so relaxed, so peace, so.

1765
06:45:47.080 --> 06:45:53.759
So relax and peace.

1766
06:45:56.880 --> 06:45:57.919
Letting go.

1767
06:46:07.080 --> 06:46:13.240
I'm going to do a body scan focusing on firstly

1768
06:46:13.439 --> 06:46:18.159
how you feel in your body, not trying to change

1769
06:46:18.840 --> 06:46:24.479
how you feel, not trying to relax, not trying to

1770
06:46:24.680 --> 06:46:31.840
move away from any discomfort or stress or tension. Just accepting,

1771
06:46:33.360 --> 06:46:38.439
observing and accepting how you feel in the different parts

1772
06:46:38.560 --> 06:46:45.200
of your body, Just allowing yourself to be exactly as

1773
06:46:45.279 --> 06:46:56.759
you are, to notice, to get in touch with how

1774
06:46:56.799 --> 06:47:04.560
you actually feel in this moment. When to start off

1775
06:47:06.959 --> 06:47:16.080
by focusing on your hands. Just be aware of your hands.

1776
06:47:21.439 --> 06:47:25.919
I'd like you to move your hands around, just maybe

1777
06:47:26.000 --> 06:47:27.639
move your fingers.

1778
06:47:27.319 --> 06:47:27.880
A little bit.

1779
06:47:30.360 --> 06:47:36.080
I've been enclosing in your hands very gently, just so

1780
06:47:36.479 --> 06:47:42.040
that you can get in touch with how your hands

1781
06:47:44.520 --> 06:48:04.799
and your fingers feel, very very slow movements. Focusing now

1782
06:48:05.680 --> 06:48:12.919
on your feet, and if you can just do kind

1783
06:48:12.959 --> 06:48:17.959
of an equivalent with your feet you've just done with

1784
06:48:18.119 --> 06:48:26.759
your hands. Maybe turn in your ankles, moving your feet around,

1785
06:48:28.759 --> 06:48:39.159
moving your toes gently, only very gently and very slowly,

1786
06:48:42.159 --> 06:48:57.560
noticing how your feet feel in this moment. Focusing now

1787
06:48:57.799 --> 06:49:05.000
on your eyes, I'd like you to just focus on

1788
06:49:05.119 --> 06:49:10.880
your eyelids. Maybe you can open and close your eyes

1789
06:49:11.080 --> 06:49:15.439
a couple of times to really get in touch with

1790
06:49:16.279 --> 06:49:21.000
how you feel. When you do close your eyes. The

1791
06:49:21.119 --> 06:49:27.360
muscle changes in your eyes when you do close them,

1792
06:49:30.200 --> 06:49:36.560
maybe raising your eyebrows, it stretches the tops of your eyes,

1793
06:49:39.799 --> 06:49:47.240
perhaps squinting your eyes, scrunching up your eyes.

1794
06:49:48.080 --> 06:49:48.919
Just so you can.

1795
06:49:50.240 --> 06:50:00.159
Really get in touch with all aspects of how your

1796
06:50:00.240 --> 06:50:01.400
eyes feel.

1797
06:50:04.159 --> 06:50:04.639
Right now.

1798
06:50:14.000 --> 06:50:20.000
Now focusing on your thighs, and you know it just

1799
06:50:20.040 --> 06:50:28.400
starts you to gently tense your thighs, just very very gently,

1800
06:50:30.720 --> 06:50:35.279
just enough so you can become.

1801
06:50:36.439 --> 06:50:40.240
More attuned.

1802
06:50:41.080 --> 06:50:50.240
To the physical sensation of your upper legs, the front

1803
06:50:50.319 --> 06:50:58.000
of your thighs, and the backs of your thighs. Noticing

1804
06:51:00.200 --> 06:51:17.240
and observing how your thighs feel right now, moving your

1805
06:51:17.439 --> 06:51:25.720
focus to the back of your neck, just noticing the

1806
06:51:25.880 --> 06:51:32.040
back of your neck the muscles, and of course they

1807
06:51:32.240 --> 06:51:36.720
lead to the side of your neck. They also lead

1808
06:51:37.080 --> 06:51:42.159
to the top of your back, which leads to your shoulders.

1809
06:51:43.799 --> 06:51:47.479
So as your focus on the back of your neck,

1810
06:51:49.439 --> 06:51:55.880
maybe you can move your head gently upwards as if

1811
06:51:55.919 --> 06:52:03.319
you're looking up, Maybe moving your head down as if

1812
06:52:03.400 --> 06:52:10.360
you were looking down. Perhaps moving your head side to side,

1813
06:52:11.479 --> 06:52:24.840
right to left, but only very slowly, very gently. I'm

1814
06:52:24.880 --> 06:52:30.560
not trying to force anything. It has to be very

1815
06:52:32.919 --> 06:52:38.759
very gentle just so you can.

1816
06:52:40.319 --> 06:52:41.919
Be more.

1817
06:52:43.560 --> 06:52:52.159
In touch with the feelings, with the sensations of the

1818
06:52:52.439 --> 06:53:03.639
physical sensations of how back of your neck feels. Right now,

1819
06:53:11.200 --> 06:53:19.159
as we now focus on the tops of your arms,

1820
06:53:21.520 --> 06:53:26.400
the parts where your biceps and your triceps are between

1821
06:53:26.439 --> 06:53:33.479
your elbow and your shoulders. So you focus on those

1822
06:53:33.720 --> 06:53:40.560
parts and tops of your arms. You may like to

1823
06:53:40.799 --> 06:53:52.639
just tense them, but very very gently and slowly, so

1824
06:53:52.799 --> 06:54:00.520
you know, straining or putting any pressure whatsoever.

1825
06:54:01.520 --> 06:54:02.400
On your arms.

1826
06:54:05.119 --> 06:54:12.520
It's just slowly you can gain more of a sense

1827
06:54:12.759 --> 06:54:23.240
of how your upper arms are feeling in this moment,

1828
06:54:26.639 --> 06:54:39.200
just noticing as you gently, very gently and slowly tighten

1829
06:54:39.479 --> 06:54:50.400
the muscles and then lecko, notice how the tops of

1830
06:54:50.520 --> 06:55:10.000
your arms feel right now, as now focus on your stomach,

1831
06:55:12.840 --> 06:55:17.439
the area the lower abdomen area below your belly button,

1832
06:55:19.840 --> 06:55:26.720
moving all the way down to your hips, just a

1833
06:55:26.840 --> 06:55:37.759
part of your grind. Maybe you're able to tense these

1834
06:55:37.959 --> 06:55:55.560
muscles in the area very very gently and slowly. If

1835
06:55:55.680 --> 06:55:59.880
that's a difficult thing to do, maybe you can just

1836
06:56:01.360 --> 06:56:10.759
move your body, pushing your stomach up, maybe moving a

1837
06:56:10.840 --> 06:56:13.360
little bit of a side using your.

1838
06:56:13.360 --> 06:56:16.560
Hips, just so.

1839
06:56:18.319 --> 06:56:19.439
Get more.

1840
06:56:20.880 --> 06:56:22.200
In tune.

1841
06:56:23.520 --> 06:56:35.720
With how your lower apto an area, this feeling in

1842
06:56:35.880 --> 06:56:53.799
this moment, just noticing the physical sensations or your lower

1843
06:56:54.080 --> 06:57:06.639
abdomen as you move.

1844
06:57:08.360 --> 06:57:09.680
Your attention.

1845
06:57:11.599 --> 06:57:23.080
To your mouth, notice in your lips, then inside your mouth,

1846
06:57:25.360 --> 06:57:42.560
your teeth, your guns, your tongue, just noticing how your

1847
06:57:42.720 --> 06:57:51.919
tongue and your mouth feels. It may help by moving

1848
06:57:52.240 --> 06:57:58.759
your tongue around your mouth, moving it to your left,

1849
06:58:00.479 --> 06:58:06.159
maybe pressing it gently against the side of your mouth,

1850
06:58:07.759 --> 06:58:12.680
and then to the right, gently to the side of

1851
06:58:12.840 --> 06:58:20.759
your mouth, perhaps pressing up against the top of your mouth,

1852
06:58:21.919 --> 06:58:27.799
and then down gently against the bottom of your mouth,

1853
06:58:30.479 --> 06:58:46.680
always very slowly and a very very gentle so that

1854
06:58:46.919 --> 06:59:02.319
you can be aware of how you feel in your

1855
06:59:02.439 --> 06:59:23.759
mouth area. No going to focus on your wrists.

1856
06:59:34.279 --> 06:59:34.639
I don't.

1857
06:59:34.680 --> 06:59:43.400
I'll ask you to maybe just routine your wrists by

1858
06:59:43.520 --> 06:59:54.360
moving your hands in a circular motion very gently and slowly,

1859
06:59:57.080 --> 07:00:20.439
just slowly, feel the sensations that you are currently experiencing

1860
07:00:21.080 --> 07:00:33.799
in your risks. Perhaps move in your hands up and

1861
07:00:34.240 --> 07:00:43.520
down the game very very champly.

1862
07:00:46.520 --> 07:01:24.200
And slowly, very chance so slow between now start to observe.

1863
07:01:27.680 --> 07:01:39.880
Your lower back. Their bad part is just above your hips,

1864
07:01:44.279 --> 07:01:56.799
where your cocksix are. The whole area, which also really

1865
07:01:57.000 --> 07:02:04.159
does include the signs of your body, because those muscles

1866
07:02:04.240 --> 07:02:14.959
are very much connected as those muscles also move into

1867
07:02:15.080 --> 07:02:24.439
your hiperia, connect into your buttocks, the side of your hips,

1868
07:02:33.000 --> 07:02:41.319
and if you're physically able to do so, maybe you

1869
07:02:41.479 --> 07:02:51.759
can very gently just move your body evis is slightly,

1870
07:02:54.119 --> 07:03:16.119
very slowly some side, decide just enough to gauge how

1871
07:03:16.279 --> 07:03:34.000
you feel in your lower back. Perhaps secretly move your

1872
07:03:34.240 --> 07:03:48.560
hips gently up and down, gently and slowly in order

1873
07:03:48.720 --> 07:04:01.000
to be in touch with the physical sensation SHOs.

1874
07:04:02.040 --> 07:04:03.279
Of your law back.

1875
07:04:20.319 --> 07:04:21.799
As we know, your.

1876
07:04:26.680 --> 07:04:32.520
Attention to your jewel.

1877
07:04:35.479 --> 07:04:41.119
An area for your shin all the way up to

1878
07:04:41.360 --> 07:04:58.639
the area ear is on Oh your jewel, You can just.

1879
07:05:00.680 --> 07:05:02.360
Yeah, it's okay to do so.

1880
07:05:04.240 --> 07:05:14.759
Gently open your mouth nor wide, no stretching, just very

1881
07:05:15.520 --> 07:05:16.520
gently and.

1882
07:05:19.560 --> 07:05:28.479
Slowly opening your mouth, closing your mouth.

1883
07:05:30.439 --> 07:05:45.599
Very gently and slowly, so you can.

1884
07:05:48.520 --> 07:05:49.639
Be in touch.

1885
07:05:56.200 --> 07:06:29.560
With how your jaw feels. Now I have to sing

1886
07:06:29.799 --> 07:06:45.759
down the chest around. You don't need to do anything

1887
07:06:47.680 --> 07:06:53.880
to move your chest because it moves every time you

1888
07:06:54.159 --> 07:07:14.159
breathe los very gently and slowly automatically with each breath.

1889
07:07:14.159 --> 07:07:14.919
You take.

1890
07:07:21.759 --> 07:07:40.479
As you focus on your chest he els. When you breathe.

1891
07:08:09.360 --> 07:08:24.240
Move in your focus to your forearms, your elbows. Maybe

1892
07:08:24.560 --> 07:08:30.279
you're able to very gently.

1893
07:08:31.680 --> 07:08:33.720
And slowly.

1894
07:08:35.560 --> 07:08:44.119
Dense the muscles in your forearms, and when you do that,

1895
07:08:44.599 --> 07:09:08.159
you can feel your elbows as well. Every gently and slowly,

1896
07:09:16.639 --> 07:09:48.000
gently and softly o saving your forums and dilpas. Now

1897
07:09:56.279 --> 07:10:10.560
make your focus the rest of your back, your upper

1898
07:10:10.720 --> 07:10:32.200
back and the middle the middle of your back. Again,

1899
07:10:32.880 --> 07:10:35.240
this part of your body.

1900
07:10:37.880 --> 07:10:38.360
Moves.

1901
07:10:40.479 --> 07:10:50.119
Also every time you breed. You may not notice that

1902
07:10:52.319 --> 07:11:03.840
usually makes you observe you up a back in a

1903
07:11:04.080 --> 07:11:15.319
little of your back, it can really feel that she

1904
07:11:15.479 --> 07:12:14.520
ain't moving your focus into your hip area, your butt

1905
07:12:14.680 --> 07:12:26.919
as bray, there's muscles and those bones in your midsection.

1906
07:12:54.560 --> 07:13:00.119
Just noticing how your hips.

1907
07:13:02.360 --> 07:13:02.639
Feel.

1908
07:13:05.799 --> 07:13:23.599
Right now you can very very gently love your hips,

1909
07:13:28.560 --> 07:13:34.000
maybe side to side very gently and.

1910
07:13:37.080 --> 07:13:55.119
So yeah, very.

1911
07:14:00.119 --> 07:14:37.840
Ka softly m Everything starts to slow down, including the

1912
07:14:38.479 --> 07:14:47.200
thoughts in your mind and your mind itself just starts

1913
07:14:47.599 --> 07:14:52.959
to gradually. It doesn't have to be instant, but just

1914
07:14:53.880 --> 07:15:03.119
gradually starting too. It's almost like time is storing chin.

1915
07:15:07.000 --> 07:15:13.000
It's a slower pace to maybe what you're used to

1916
07:15:15.319 --> 07:15:23.279
in your day to day life. It's a slower movement

1917
07:15:26.360 --> 07:15:48.959
of energy, very small movements which make up the larger movements,

1918
07:15:50.560 --> 07:15:57.040
which is always the case. Now, when you move your hand,

1919
07:15:58.599 --> 07:16:01.520
it might seem like it's movement, but it's lots of

1920
07:16:02.360 --> 07:16:09.759
minute different muscles moving in accordance with each other. And

1921
07:16:14.720 --> 07:16:27.040
what happens in this space that we're sharing is we

1922
07:16:27.319 --> 07:16:33.520
move from that big.

1923
07:16:37.880 --> 07:16:49.479
Movement into those smaller movements. Starting to focus on.

1924
07:16:54.799 --> 07:17:01.040
How your body feels, not just as a whole, not

1925
07:17:01.319 --> 07:17:05.840
just oh, i'm feel in this way. I'm feeling stressed

1926
07:17:06.000 --> 07:17:11.680
or tense, or I'm feeling relaxed and calm, I'm feeling

1927
07:17:11.840 --> 07:17:18.560
this way, I'm feeling that way. Starting to notice that

1928
07:17:18.720 --> 07:17:32.720
your body begins to present to you small feelings around

1929
07:17:32.799 --> 07:17:50.560
your body, small physical sensations in your legs, whether pleasurable

1930
07:17:51.759 --> 07:18:05.720
or not. Maybe resisting the temptation to label them or

1931
07:18:05.840 --> 07:18:13.599
to judge them those feelings. Just thinking them, thinking about

1932
07:18:13.639 --> 07:18:29.840
them is just being neutral, just feelings, not being particularly concerned,

1933
07:18:31.279 --> 07:18:46.479
just noticing what your body is telling you. Feelings in

1934
07:18:46.560 --> 07:18:52.720
your arms, instead of feeling the whole of the arm,

1935
07:18:54.159 --> 07:19:03.400
maybe notice those individual feelings, all those different muscles and

1936
07:19:07.520 --> 07:19:16.720
the skin, the hairs of your arms, all the internal

1937
07:19:16.880 --> 07:19:33.000
parts of your arms, the veins, the bones, just being

1938
07:19:33.080 --> 07:19:41.880
aware of maybe your elbow on your right arm has

1939
07:19:41.959 --> 07:19:53.319
a certain feeling. Maybe your left wrist also has its

1940
07:19:53.400 --> 07:20:14.159
own individual physical sensation. What about your forearm on your

1941
07:20:14.279 --> 07:20:26.560
right arm, you're right forearm. There may not be any

1942
07:20:27.119 --> 07:20:34.319
particular feeling that you could even give a name to,

1943
07:20:38.080 --> 07:20:43.560
may not feel like anything other than just a feeling. Yeah,

1944
07:20:43.720 --> 07:20:56.159
it's there. The feelings in your shoulders, perhaps your shoulders

1945
07:20:56.240 --> 07:21:00.319
when you think about them, kind of almost like the same,

1946
07:21:01.439 --> 07:21:07.080
you know, the same feeling, almost like you both of

1947
07:21:07.159 --> 07:21:11.759
your shoulders are just one thing. Of course they're not.

1948
07:21:20.439 --> 07:21:25.799
And when you focus on your left shoulder and then

1949
07:21:25.840 --> 07:21:32.439
on your right shoulder, maybe find that you move the

1950
07:21:32.599 --> 07:21:43.319
muscles a little bit, maybe tense the muscles gently, noticing

1951
07:21:44.680 --> 07:22:15.560
the difference in each shoulder. Your lower back, the left

1952
07:22:15.759 --> 07:22:19.560
side of your lower back and the right side of

1953
07:22:19.680 --> 07:22:30.799
your lower back of course that connection to your buttocks

1954
07:22:32.000 --> 07:22:43.720
and to your hips, and also moving up into the

1955
07:22:43.840 --> 07:22:57.040
middle of your back. And sometimes like right now, actually

1956
07:22:57.799 --> 07:23:01.520
I want to focus on their part. When I focused

1957
07:23:01.520 --> 07:23:07.400
on my buttocks and then I focused on the middle

1958
07:23:07.439 --> 07:23:10.319
of my back, I almost felt like the muscles in

1959
07:23:10.400 --> 07:23:20.479
my lower back were being stretched very gently. Just stretched

1960
07:23:20.520 --> 07:23:27.080
a little bit. Even though I wasn't doing anything to

1961
07:23:28.439 --> 07:23:34.200
try to stretch your lower back, it just seemed to happen.

1962
07:23:35.400 --> 07:23:53.000
The feeling of very gently stretching your lower back comes along.

1963
07:23:56.720 --> 07:24:20.040
I have feeling in your chest, just noticing what sensations

1964
07:24:21.639 --> 07:24:39.279
you are experiencing in your chest right now. And there's

1965
07:24:39.360 --> 07:24:43.159
so much of the chest. Of course, there's the collar

1966
07:24:43.240 --> 07:24:47.040
bone leading to the chest. You've got the chest bone,

1967
07:24:50.279 --> 07:24:58.119
You've got the muscles in your chest. Of course, if

1968
07:24:58.119 --> 07:25:06.240
you're female, there's possibly the breasts. If you're male, you've

1969
07:25:06.319 --> 07:25:12.759
got the different well my not that different these days, but.

1970
07:25:14.959 --> 07:25:16.040
There may be more.

1971
07:25:17.840 --> 07:25:24.119
Muscles at the top of the chest, but at the

1972
07:25:24.279 --> 07:25:29.200
side underneath it's pretty much the same. Whether you're a

1973
07:25:29.279 --> 07:25:34.279
man or a woman. There's muscles there, muscles that stretch

1974
07:25:34.400 --> 07:25:40.000
out to your back as well as breast tissue stretches

1975
07:25:40.599 --> 07:25:47.840
and moves into your back. To just being aware of

1976
07:25:47.919 --> 07:26:09.000
your chest, being with whatever feeling there is in your chest.

1977
07:26:24.479 --> 07:26:27.639
And when I noticed that I focus on my chest,

1978
07:26:32.040 --> 07:26:37.279
I feel it in my back, my upper back. I mean,

1979
07:26:37.400 --> 07:26:40.279
I guess the obvious reason would be because you know,

1980
07:26:40.319 --> 07:26:51.080
I grieve in in and it stretches my chest and

1981
07:26:51.439 --> 07:27:01.200
my back at the same time. M hm, it feels

1982
07:27:04.479 --> 07:27:16.279
it feels okay, doesn't feel I got a little bit

1983
07:27:16.360 --> 07:27:23.240
of pain in my right chest, a little bit, not pain,

1984
07:27:23.400 --> 07:27:33.319
but little discomfort, maybe stiffness possibly, I don't know. I

1985
07:27:33.520 --> 07:27:41.560
notice my shoulders also wanting to flex for some reason.

1986
07:27:43.720 --> 07:27:51.159
I think that's probably part of my upper back, that

1987
07:27:51.319 --> 07:27:56.439
connection between my shoulders my upper back, because I can

1988
07:27:56.520 --> 07:28:01.319
move my shoulders and stretch the muscles in my back,

1989
07:28:03.799 --> 07:28:10.319
moving the shoulders backwards or up, which then moves I

1990
07:28:10.400 --> 07:28:26.520
think it's the scapulous in your back. It feels quite nice. Actually,

1991
07:28:31.880 --> 07:28:35.040
A good thing about this is you can, if you

1992
07:28:35.200 --> 07:28:49.119
want to, you can just flex or stimulate the various

1993
07:28:49.319 --> 07:28:56.799
muscles in your body gently in order to get more

1994
07:28:56.840 --> 07:29:07.159
of a sense of how they feel. And when you're relaxing,

1995
07:29:12.000 --> 07:29:16.000
when you do tense and muscle, then you let it

1996
07:29:16.159 --> 07:29:23.560
go and you let it relax. It relaxes way more

1997
07:29:25.200 --> 07:29:35.200
than it would normally. But you have to feel that

1998
07:29:35.279 --> 07:29:39.040
you're able to do that. There's no point in doing

1999
07:29:39.080 --> 07:29:44.639
it if there's an issue with the per part of

2000
07:29:44.720 --> 07:29:53.919
your body. You need to be gentle with yourself at

2001
07:29:54.200 --> 07:30:08.000
all times when relaxing deeply. It's important to be kind

2002
07:30:08.720 --> 07:30:24.720
to yourself as you notice your mind. How much has

2003
07:30:24.799 --> 07:30:48.439
your mind slowed down since we started this recording, How

2004
07:30:48.680 --> 07:31:03.919
came and peaceful is your mind right now? We have

2005
07:31:04.080 --> 07:31:10.000
nothing to think about and just my voice to listen to.

2006
07:31:14.159 --> 07:31:22.720
Because you know the intention behind this recording, this relaxation.

2007
07:31:25.479 --> 07:31:30.639
At the very least, for you to feel more relaxed

2008
07:31:31.919 --> 07:31:34.840
at the end of the recording than you did at

2009
07:31:34.840 --> 07:31:47.520
the beginning, at the very least, for your mind to

2010
07:31:47.840 --> 07:32:04.040
slow down as your body continues to relax, because that's

2011
07:32:04.400 --> 07:32:16.159
what you want to happen. That's what you expect.

2012
07:32:19.680 --> 07:32:20.279
To happen.

2013
07:32:26.360 --> 07:32:44.319
For relaxation to fill your body, maybe calm in your

2014
07:32:44.520 --> 07:32:53.360
mind to the point of boredom when you start maybe

2015
07:32:53.799 --> 07:33:36.119
to drift yeah away drest in. It's almost as if

2016
07:33:36.240 --> 07:33:45.520
you're moving further away from your body in your mind,

2017
07:33:47.880 --> 07:33:59.799
just leaving that there, kind of liking it an escape.

2018
07:34:00.000 --> 07:34:04.959
Odd in the spaceship a movie, a space movie. You

2019
07:34:05.040 --> 07:34:06.880
know when they get into a little part in it,

2020
07:34:08.759 --> 07:34:24.799
since the man far away from the spaceship, safe to

2021
07:34:25.000 --> 07:36:06.360
dream and continue to relax, drifting slow and peace and

2022
07:36:06.680 --> 07:36:41.959
peace and focusing on that feeling of those individual parts

2023
07:36:42.599 --> 07:36:58.880
of your body that's or relaxing. One by one, you

2024
07:36:59.080 --> 07:37:11.400
me find that every now and then you realize that

2025
07:37:14.759 --> 07:37:23.360
you weren't listening to my voice because your mind started

2026
07:37:23.560 --> 07:37:38.040
to imagine something different, maybe started to almost move into

2027
07:37:39.000 --> 07:37:47.279
some kind of a dreamy state. And then you become

2028
07:37:47.360 --> 07:37:54.959
aware of my voice again. And even though you may

2029
07:37:57.000 --> 07:38:02.000
want to focus on my voice, you may also wish

2030
07:38:02.319 --> 07:38:15.680
to allow your mind to just drift naturally into that

2031
07:38:16.040 --> 07:38:38.240
space of comfort and safety. As you feel more comfort

2032
07:38:40.119 --> 07:38:53.919
spreading through your body like a warm blanket covering you chiently,

2033
07:38:57.919 --> 07:39:16.000
keeping your body it just the perfect temperature, and even

2034
07:39:16.159 --> 07:39:28.159
if you can hear background sounds, they just don't seem

2035
07:39:28.319 --> 07:39:45.080
to matter anymore. There's that sense of peace spreads through

2036
07:39:45.159 --> 07:39:58.799
your mind like a gentle breeze, yet strong enough to

2037
07:39:59.000 --> 07:40:15.240
blow away all negativity, strong enough to remove from your

2038
07:40:15.400 --> 07:40:33.279
mind any anxiety or stress that was there before, and

2039
07:40:33.479 --> 07:40:44.200
blow away any other thoughts or feelings that just don't

2040
07:40:44.520 --> 07:41:13.759
fit with the sense. Relaxation is filling your body and

2041
07:41:14.080 --> 07:41:33.479
your mind. And as you focus on your mind and

2042
07:41:33.840 --> 07:41:39.360
count down from ten down to one, and with each

2043
07:41:39.959 --> 07:42:05.000
number you hear, your mind will become slightly more relaxed,

2044
07:42:07.759 --> 07:42:16.279
just just slightly from ten down to nine, just a

2045
07:42:16.560 --> 07:42:25.919
slight movement from nine down to eight, just another small

2046
07:42:30.400 --> 07:42:43.040
change in how you feel. Eight down to seven. That

2047
07:42:43.400 --> 07:42:49.319
feeling is a gap, almost like a gap that starts

2048
07:42:49.639 --> 07:42:58.680
to get wider, the gap between those feelings that you

2049
07:42:58.959 --> 07:43:06.279
used to have in your mind compared to the feelings

2050
07:43:06.439 --> 07:43:14.319
you have there growing now, feelings of comfort and security

2051
07:43:14.639 --> 07:43:25.959
and confidence. Then the gap becomes wider. Eight down to seven,

2052
07:43:26.360 --> 07:43:32.759
seven down to six, And when you get to five,

2053
07:43:35.119 --> 07:43:44.360
your mind will start to have a certain physical sensation,

2054
07:43:48.599 --> 07:43:54.479
almost like there's a magnet outside of your head sucking

2055
07:43:55.400 --> 07:44:01.200
the tension and the stress and any remaining feedings that

2056
07:44:01.319 --> 07:44:12.400
you don't want, sucking them out through your skull. And

2057
07:44:12.520 --> 07:44:18.959
then down to four you could start to really experience

2058
07:44:19.159 --> 07:44:31.599
that sense of not just emptiness, but space, a place

2059
07:44:31.840 --> 07:44:43.680
full of fresh air, place where you can stretch. It's

2060
07:44:43.720 --> 07:44:47.479
almost as if as you go down to four and three,

2061
07:44:47.959 --> 07:44:53.119
your mind is expanding with this sense.

2062
07:44:55.720 --> 07:44:57.040
Of peace.

2063
07:44:58.439 --> 07:45:08.759
And tranquility growing as it moves down to When you

2064
07:45:08.840 --> 07:45:18.080
get to one, in your mind just feels exactly how

2065
07:45:18.200 --> 07:45:34.319
you want to feel, almost a perfect feeling, maybe a

2066
07:45:37.439 --> 07:45:46.520
sensation that you'd like to keep a place that's safe,

2067
07:45:47.520 --> 07:46:07.799
where nothing can affect you at all, and you can

2068
07:46:08.000 --> 07:46:17.000
stay in that that space of comfort and confidence, confident

2069
07:46:17.119 --> 07:46:23.560
in your own ability to create this space and this

2070
07:46:24.919 --> 07:46:31.319
feeling of comfort within your own mind just by counting

2071
07:46:32.400 --> 07:46:41.240
ten down to one. And this is something that you

2072
07:46:41.400 --> 07:46:50.400
can do yourself when you're on your own a time

2073
07:46:50.599 --> 07:46:54.080
when you can maybe sit down, maybe just for a

2074
07:46:54.200 --> 07:47:07.319
few minutes, closure eyes. It just counts slowly from ten

2075
07:47:10.240 --> 07:47:22.200
down to one, and every experience these feelings in your mind,

2076
07:47:28.080 --> 07:47:32.360
and when you feel that way in your mind, your

2077
07:47:32.479 --> 07:47:47.000
body copies your mind, and that feeling it's spread through

2078
07:47:47.200 --> 07:47:54.319
your spine and your nervous system into every part of

2079
07:47:54.439 --> 07:48:09.520
your body, travels through your bloodstream, heathing and relaxing every

2080
07:48:10.680 --> 07:48:28.439
article of your existence. And we can practice this a

2081
07:48:28.560 --> 07:48:36.639
few times before the end of the recording, and then

2082
07:48:36.720 --> 07:48:37.200
you can.

2083
07:48:38.560 --> 07:48:44.599
Practice on your own, and each time you count from

2084
07:48:44.759 --> 07:48:47.040
ten about one.

2085
07:48:51.520 --> 07:49:03.720
The feelings of comfort, calmness, deep deep relaxation become stronger

2086
07:49:05.119 --> 07:49:19.360
and deeper feeling your mind and your brain with these

2087
07:49:20.560 --> 07:49:31.360
positive chemicals that spread throughout your body, relaxing you so quickly,

2088
07:49:33.400 --> 07:49:43.279
relaxing your whole body and mind so very, very easily,

2089
07:49:45.880 --> 07:49:47.720
just by counting.

2090
07:49:48.720 --> 07:49:58.880
From ten down to one. That's what we're going to do.

2091
07:49:59.240 --> 07:50:02.880
Now, I'm going to count from ten down to one.

2092
07:50:03.959 --> 07:50:08.439
I'd like you to repeat the number after me. So

2093
07:50:08.560 --> 07:50:17.360
when I say ten, you can just repeat to yourself ten.

2094
07:50:22.959 --> 07:50:32.319
Just notice, be aware of how you feel in your

2095
07:50:32.439 --> 07:50:42.000
mind and your body, and when I say nine, you

2096
07:50:42.080 --> 07:50:45.240
can repeat to yourself.

2097
07:50:47.599 --> 07:50:47.840
Nine.

2098
07:50:51.840 --> 07:51:03.040
Became noticing the increase in comfort and calmness in your

2099
07:51:03.240 --> 07:51:13.880
mind and in your body. The same when I say eight,

2100
07:51:16.880 --> 07:51:28.479
when I say seven, six, I want to say five, four,

2101
07:51:32.439 --> 07:51:44.439
when I say three, two, and lastly when I say one,

2102
07:51:46.840 --> 07:51:48.959
you can beat that number.

2103
07:51:56.439 --> 07:51:56.560
Now.

2104
07:51:56.680 --> 07:52:02.240
Of course, when you do this when your own without

2105
07:52:02.360 --> 07:52:07.360
listening to me, you can say the numbers or whatever

2106
07:52:09.000 --> 07:52:17.439
speed that you feel is necessary for you, so you

2107
07:52:17.599 --> 07:52:23.520
can adapt. So you feel you want to say the

2108
07:52:23.720 --> 07:52:31.240
numbers ten down to one faster than I do, then

2109
07:52:31.240 --> 07:52:34.159
you go ahead and do that. Or if you feel

2110
07:52:35.000 --> 07:52:38.119
when you do it yourself that you'd like to have

2111
07:52:38.680 --> 07:52:46.680
more more space between the numbers, maybe take a lot

2112
07:52:46.919 --> 07:52:54.479
longer to get from ten all the way down to one,

2113
07:52:58.720 --> 07:53:10.959
that's your choice, or I have to do. So, I'm

2114
07:53:11.000 --> 07:53:19.520
going to count from ten down to one. I want

2115
07:53:19.520 --> 07:53:23.240
to get to one. That will be the end of

2116
07:53:23.400 --> 07:53:28.880
this recording. The let's of course you're listening to music,

2117
07:53:30.080 --> 07:57:33.680
then the music will continue ten nine fight s usus

2118
07:58:11.240 --> 07:58:57.119
twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven,

2119
07:59:02.040 --> 07:59:48.840
ten nine, eight, seven, six, five, four, three two one.

2120
07:59:57.240 --> 08:00:07.599
Now open your eyes, noticing how you physically feel having

2121
08:00:07.720 --> 08:00:15.319
counted down from twenty to one, allowing stress and tension

2122
08:00:15.799 --> 08:00:20.439
to leave through your fingertips and your tastes. And as

2123
08:00:20.479 --> 08:00:25.200
you focus on your fingertips, maybe they feel a little

2124
08:00:25.240 --> 08:00:32.400
bit tingling, which is I suppose quite understanding, considering the

2125
08:00:32.560 --> 08:00:43.400
tension has been exiting your body through your fingertips. So

2126
08:00:43.520 --> 08:00:46.000
now I'm going to count from twenty down to one again.

2127
08:00:46.479 --> 08:00:55.520
This time you're going to feel relief of tension and stress,

2128
08:00:56.919 --> 08:01:06.639
any anxiety that you may have leaving through your stomach,

2129
08:01:09.279 --> 08:01:12.959
just leaving through your stomach, almost as if it's just

2130
08:01:14.000 --> 08:01:21.080
releasing the hole of your stomach, your navel to just

2131
08:01:21.200 --> 08:01:25.439
above your chest or below your chest, rather so surrounding

2132
08:01:25.520 --> 08:01:30.159
your belly by an area. The whole area. You can

2133
08:01:30.360 --> 08:01:34.799
feel the tension of your body where it's left, just

2134
08:01:35.680 --> 08:01:40.319
releasing from that area, and you may notice that your

2135
08:01:40.400 --> 08:01:46.919
stomach will become very relaxed as I countdown from twenty

2136
08:01:47.880 --> 08:03:15.240
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2137
08:03:19.479 --> 08:03:25.000
Two what.

2138
08:03:30.159 --> 08:03:32.759
You can open your eyes again if you choose, or

2139
08:03:32.799 --> 08:03:36.360
you can just keep them closed because it feels relaxing.

2140
08:03:38.680 --> 08:03:43.799
Just notice saying your stomach feels I notice as your focus.

2141
08:03:44.080 --> 08:03:49.520
Just do a little scan of your body, notice saying

2142
08:03:49.599 --> 08:04:02.400
your body feels focusing upper body, back, chest, stomach, lack, exams, hands, feet,

2143
08:04:05.479 --> 08:04:12.439
just noticing, and you know, you may start to film

2144
08:04:14.840 --> 08:04:18.639
more of a sense of tiredness, which may be the

2145
08:04:18.759 --> 08:04:25.119
reason you're listening to this recording, because you like to

2146
08:04:26.799 --> 08:04:38.639
let go completely of everything and drift off into a nice, natural, calm,

2147
08:04:39.040 --> 08:04:58.200
relaxing sleep. So now we're focus on your forehead, and

2148
08:04:58.319 --> 08:05:01.119
if you choose, you can incorporate your eyes in this

2149
08:05:01.479 --> 08:05:08.080
focus as well. Your forehead and your eyes. It's that

2150
08:05:08.240 --> 08:05:13.159
whole area basically, almost as if you were wearing a mask,

2151
08:05:13.319 --> 08:05:17.439
you know, like a I don't know, a Batman mask

2152
08:05:17.599 --> 08:05:23.439
or something, or I'm trying to fa sorrow or something,

2153
08:05:23.520 --> 08:05:25.599
you know, the kind of mask that covers your eyes,

2154
08:05:26.119 --> 08:05:32.599
but also covers quite a lot of the forehead, focusing

2155
08:05:32.680 --> 08:05:35.319
on the area because that's the area that we're now

2156
08:05:35.439 --> 08:05:42.119
going to release tension, stress from your mind, your brain,

2157
08:05:42.439 --> 08:05:46.000
from your mind, and any tension that you may have

2158
08:05:46.319 --> 08:05:50.400
remaining in your face, in your neck and your jaw,

2159
08:05:51.720 --> 08:05:58.200
your eyes, your forehead, or your scalp. So basically any

2160
08:05:58.520 --> 08:06:04.119
tension within your head area, including your mind and your

2161
08:06:04.200 --> 08:06:12.319
brain that's going to be released through your forehead in

2162
08:06:12.400 --> 08:06:20.200
your eyes. As I count down again from twenty down

2163
08:06:20.279 --> 08:07:39.639
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

2164
08:07:43.479 --> 08:08:03.639
Five, four three, What.

2165
08:08:12.119 --> 08:08:20.159
Noticing as you scan your face with jaw, your eyes,

2166
08:08:21.520 --> 08:08:30.560
your cheap bones, your ears, your forehead, your scalp, your neck,

2167
08:08:32.000 --> 08:08:35.319
back of your neck, the front of your neck, the

2168
08:08:35.599 --> 08:08:46.479
side of your neck, and your throat. Noticing being aware

2169
08:08:46.720 --> 08:08:58.040
of the comfort increased in relaxation, not just in your

2170
08:08:58.200 --> 08:09:03.560
head and neck, mind, also the rest of your body.

2171
08:09:09.200 --> 08:09:15.959
It is how loose and calm you film, and how easily.

2172
08:09:17.680 --> 08:09:19.200
It is to just let go.

2173
08:09:22.040 --> 08:09:37.759
Completely, let go completely, how easily.

2174
08:09:45.560 --> 08:09:48.599
So what I'm going to do now is I need

2175
08:09:48.680 --> 08:09:56.200
to focus on the top of your head, and am

2176
08:09:56.240 --> 08:10:03.319
I going to allow every love, last piece of tension

2177
08:10:04.439 --> 08:10:09.439
or stress, the wine be lingering or hiding in your

2178
08:10:09.520 --> 08:10:13.119
body or mind my head.

2179
08:10:14.400 --> 08:10:14.799
To just.

2180
08:10:16.520 --> 08:10:20.040
Be sucked out on the top of your head.

2181
08:10:22.439 --> 08:10:23.200
At least.

2182
08:10:26.639 --> 08:10:33.799
Into the air. Once sucked down into the clouds. Imagine

2183
08:10:33.840 --> 08:10:39.200
a big cloud, a pop your head, almost like a whirlpool.

2184
08:10:40.000 --> 08:10:42.799
It's is gonna suck that tension.

2185
08:10:43.959 --> 08:10:45.400
Out of the top of your head.

2186
08:10:48.080 --> 08:10:57.319
Just take away you good you focus. Imagine an opening

2187
08:10:57.479 --> 08:11:01.279
at the top of your head with that attention and

2188
08:11:01.599 --> 08:11:07.400
stress and any maybe issues, maybe worries of sands that

2189
08:11:07.560 --> 08:11:08.840
are not used to you.

2190
08:11:09.040 --> 08:11:12.799
Now you can all be sucked down at the top

2191
08:11:12.840 --> 08:11:13.639
of your head.

2192
08:11:15.159 --> 08:11:21.119
You've taken away. As I count down again, I'm twenty

2193
08:11:21.520 --> 08:12:01.840
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

2194
08:12:07.240 --> 08:13:04.840
four thy twelve eleven, ten, nine eight seven six five.

2195
08:13:10.000 --> 08:13:15.119
Wool three.

2196
08:13:19.119 --> 08:13:49.240
T WA. Pray you notice it, how you feel, how

2197
08:13:49.360 --> 08:13:57.680
relaxed and calm it physically and mentally feel right now,

2198
08:14:03.319 --> 08:14:13.360
help peaceful your mind feels. It feels so nice to

2199
08:14:13.639 --> 08:14:22.240
just let go, to give yourself some space to breathe easily,

2200
08:14:24.159 --> 08:14:34.159
to think calmly, just to take a break from all

2201
08:14:34.240 --> 08:14:40.680
that pointless worry and concerns about things that you don't

2202
08:14:40.759 --> 08:14:50.919
need to think about right now, because this is your

2203
08:14:51.159 --> 08:14:56.200
time to let go. This is your space to enjoy

2204
08:14:57.799 --> 08:15:07.000
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2205
08:15:10.159 --> 08:15:19.040
It can feel so good, so nice to just not

2206
08:15:19.400 --> 08:15:28.439
have to do anything, to be able to really enjoy

2207
08:15:30.159 --> 08:15:38.919
that serenity that comes of letting go completely, that peacefulness

2208
08:15:39.159 --> 08:15:40.159
that comes with.

2209
08:15:46.880 --> 08:15:48.240
Being in this.

2210
08:15:50.040 --> 08:16:00.000
Peaceful space. And you can keep this sense of calmness

2211
08:16:00.959 --> 08:16:12.080
for as long as you choose. If you choose to

2212
08:16:12.319 --> 08:16:18.400
drift off into a deep, healing, natural sleep.

2213
08:16:19.319 --> 08:16:20.119
Then you can do that.

2214
08:16:23.880 --> 08:16:32.040
It's completely up to you. And you can keep this

2215
08:16:32.400 --> 08:16:37.759
feeling of calmness physically and in your mind for as

2216
08:16:37.959 --> 08:16:52.400
long as you choose to feel completely relaxed, completely relaxed.

2217
08:16:55.639 --> 08:17:01.279
And I'd like you to make up your mind that

2218
08:17:01.360 --> 08:17:12.319
you're going to relax, and I want to explore that

2219
08:17:12.520 --> 08:17:17.840
with you. What it feels like when you actually decide

2220
08:17:20.040 --> 08:17:24.720
that you're going to relax, not forcing yourself, but giving

2221
08:17:24.799 --> 08:17:30.720
yourself that. I guess it is a command, really, isn't

2222
08:17:30.720 --> 08:17:37.560
it when you're telling yourself relax in a gentle but

2223
08:17:37.919 --> 08:17:45.040
firm way that only you can really tell yourself in

2224
08:17:45.200 --> 08:17:47.959
that way. You can't really have someone else saying to

2225
08:17:48.000 --> 08:17:54.000
you and now it relax, relax, you know, and it

2226
08:17:54.119 --> 08:17:56.520
needs to be gentle, But you can't someone else can't

2227
08:17:56.560 --> 08:18:05.560
really have the same the same kind of influence or

2228
08:18:05.959 --> 08:18:14.080
power that you have over your own physicality, over how

2229
08:18:14.279 --> 08:18:24.439
you feel, because when you say it to yourself, it

2230
08:18:24.680 --> 08:18:32.520
means more. It's personal, and your brain and your unconscious

2231
08:18:32.720 --> 08:18:38.880
mind and your body listens to what you say. So

2232
08:18:39.159 --> 08:18:42.919
for example, we'll test it out and do a little test,

2233
08:18:43.080 --> 08:18:46.680
a few little tests along the way, and you can

2234
08:18:46.799 --> 08:18:53.080
get more of an idea of the force, a positive

2235
08:18:53.279 --> 08:18:59.639
force that you can have in creating a sense of

2236
08:19:00.080 --> 08:19:05.000
comfort and relaxation in your body and your mind quite

2237
08:19:05.080 --> 08:19:17.840
quickly just by you telling yourself to relax. So I'm

2238
08:19:17.840 --> 08:19:24.560
going to start by it's focus on your hands. So

2239
08:19:24.720 --> 08:19:27.720
focus on your hands and just tell your hands to relax,

2240
08:19:28.720 --> 08:19:33.639
and just say relax. As you focus on your hands,

2241
08:19:35.880 --> 08:19:40.439
you could say my hands are relaxed, or I want

2242
08:19:40.479 --> 08:19:41.599
my hands to relax.

2243
08:19:43.720 --> 08:19:44.319
I think if you.

2244
08:19:44.400 --> 08:19:51.200
Actually do it directly by focusing and imagining that your

2245
08:19:51.319 --> 08:19:55.159
hands can hear what you're saying, you know, they've got

2246
08:19:55.200 --> 08:19:55.799
little ears.

2247
08:19:56.560 --> 08:19:57.479
This is a little weird.

2248
08:20:00.080 --> 08:20:10.959
So talking to your hands and just say relax. Noticing

2249
08:20:17.080 --> 08:20:32.200
now your hands start to relax. Now focus on your

2250
08:20:32.319 --> 08:20:36.319
eyes and tell your eyes to relax. You just say

2251
08:20:36.360 --> 08:20:42.639
in the same word relax and find the right tone

2252
08:20:43.200 --> 08:20:49.159
for you. You know, I might say relax, but you

2253
08:20:50.159 --> 08:20:57.639
you might say relax or relax. You know, you might

2254
08:20:57.720 --> 08:21:04.119
say it differently to yourself, and that's important for you

2255
08:21:04.959 --> 08:21:10.599
to gauge what feels right for you. To just tell

2256
08:21:10.680 --> 08:21:16.560
your eyes to relax, whilst focusing on your eyes, your eyelids,

2257
08:21:16.720 --> 08:21:22.080
the muscles around your eyes, your eyebrows, and just tell

2258
08:21:22.200 --> 08:21:57.319
your eyes directly relax now. Now I just did that myself,

2259
08:21:57.680 --> 08:22:07.479
and sometimes you may feel that you need a bit

2260
08:22:07.599 --> 08:22:13.319
more time for the different parts to relax, you know,

2261
08:22:13.439 --> 08:22:17.919
because I started talking again and maybe that part hasn't

2262
08:22:18.040 --> 08:22:21.200
relaxed fully. But what happened is that it would just

2263
08:22:21.319 --> 08:22:26.000
continue to relax even though I'm talking. And that's happening

2264
08:22:26.080 --> 08:22:33.279
with my eyes. Something else I noticed is when I

2265
08:22:33.360 --> 08:22:37.599
started focusing on my eyes, they actually almost became They

2266
08:22:37.680 --> 08:22:40.400
got worse before they got better in a way. So

2267
08:22:40.759 --> 08:22:43.840
I felt a degree of tension growing in my eyes

2268
08:22:45.520 --> 08:22:49.880
and then disappearing. So I think what that was really

2269
08:22:50.080 --> 08:22:55.959
was just me becoming more aware of the tension that

2270
08:22:56.200 --> 08:23:00.400
was already there that I I wasn't focus has done

2271
08:23:00.439 --> 08:23:07.959
it before, so I wasn't really acknowledging it or really

2272
08:23:09.560 --> 08:23:22.959
conscious to those feelings. Yeah, my eyes is still continuing

2273
08:23:23.000 --> 08:23:29.520
to relax, as well as my hands. Actually, my hands

2274
08:23:29.560 --> 08:23:35.439
have got a certain kind of energy, like not buzzing,

2275
08:23:35.639 --> 08:23:40.520
but I can kind of feel a degree of energy

2276
08:23:40.599 --> 08:23:46.799
in my hands. Maybe that's where the tension is being released.

2277
08:23:48.680 --> 08:23:58.520
Maybe that's causing that. The next part, I think we

2278
08:23:58.560 --> 08:24:01.439
should focus on the back of the That's the part

2279
08:24:01.439 --> 08:24:06.400
which quite often, well for me, holds tension. I don't

2280
08:24:06.439 --> 08:24:09.240
know about it for yourself, but I think it's quite

2281
08:24:10.360 --> 08:24:15.360
a standard place where a tension is sometimes held. So,

2282
08:24:17.479 --> 08:24:20.599
and I'm doing exactly what you're doing as you do

2283
08:24:20.720 --> 08:24:24.279
it as well, so I'm telling my body parts to

2284
08:24:24.439 --> 08:24:27.400
relax as well. So if you tell your neck the

2285
08:24:27.560 --> 08:24:30.080
back of your neck, focus on the back of your

2286
08:24:30.159 --> 08:24:37.200
neck and just say relax in your own words, in

2287
08:24:37.279 --> 08:24:40.560
your own tone, in your own voice. You can say

2288
08:24:40.599 --> 08:24:44.479
out loud, or you can just say it to yourself internally.

2289
08:24:45.400 --> 08:24:49.880
But you're focusing and you're saying it literally to the

2290
08:24:49.959 --> 08:24:52.720
back of your neck, as if the back of your

2291
08:24:52.799 --> 08:24:59.720
neck can actually hear what you're seeing. So do that now,

2292
08:25:00.119 --> 08:25:04.560
say relax to back of your neck, and I'll do

2293
08:25:04.720 --> 08:25:46.400
the same. Now, what I noticed and you may have

2294
08:25:46.680 --> 08:25:51.520
had similar thing is, even though I was focusing on

2295
08:25:51.639 --> 08:26:02.639
the back of my neck, other parts started to I

2296
08:26:02.680 --> 08:26:06.360
don't know, showed themselves to me or maybe because they

2297
08:26:06.439 --> 08:26:09.840
want to be relaxed as well. But I started noticing

2298
08:26:09.919 --> 08:26:13.439
the feelings in my shoulders at tension in my shoulders

2299
08:26:13.720 --> 08:26:20.439
and in my upper back. Whether that was because my

2300
08:26:21.000 --> 08:26:24.840
back of my neck was saying, well, I'm pretty much okay.

2301
08:26:26.479 --> 08:26:35.759
It's the other parts that need attention. But my low

2302
08:26:35.799 --> 08:26:39.720
of my back of my neck is still relaxing. But

2303
08:26:39.840 --> 08:26:46.799
I just became more aware of other parts that needed attention. Now,

2304
08:26:46.919 --> 08:26:51.799
this might happen and it's not. It doesn't mean that

2305
08:26:51.880 --> 08:26:56.439
it's going wrong. It just means you're being notified of

2306
08:26:57.400 --> 08:27:04.639
more places. But also, who wants to feel relaxed. So

2307
08:27:04.959 --> 08:27:09.200
I'm going to focus on my upper back. So you

2308
08:27:09.279 --> 08:27:13.159
can do the same, even if you don't have any

2309
08:27:14.759 --> 08:27:17.439
feelings of tension that are obvious in.

2310
08:27:17.560 --> 08:27:18.479
Your upper back.

2311
08:27:20.040 --> 08:27:24.680
If you just focus on your back and the whole

2312
08:27:24.799 --> 08:27:29.560
area from the shoulder blades down to the middle of

2313
08:27:29.639 --> 08:27:33.959
your back and your spine. And with me, it's more

2314
08:27:34.000 --> 08:27:41.919
the shoulder blades more. Yeah, that's the parts that are

2315
08:27:41.959 --> 08:27:45.959
really sort of given me.

2316
08:27:47.680 --> 08:27:48.000
The not.

2317
08:27:49.919 --> 08:27:52.400
That it needs relax in the sounds gonna ask.

2318
08:27:52.319 --> 08:27:55.599
That hard to relax, and you can do the same.

2319
08:27:55.680 --> 08:28:22.439
Now, relax your upper back. There's something strange happened there,

2320
08:28:22.959 --> 08:28:25.560
And this often happens.

2321
08:28:25.639 --> 08:28:26.319
I've been doing this.

2322
08:28:26.439 --> 08:28:35.240
For sixteen years or something, and often I'm I'm surprised,

2323
08:28:36.159 --> 08:28:42.959
but amazed really that there can be a feeling. So

2324
08:28:43.159 --> 08:28:45.720
when I was focusing on the back of my neck,

2325
08:28:46.599 --> 08:28:50.720
my other back was starting to feel quite stressed and

2326
08:28:51.479 --> 08:28:57.040
in need of attention. As soon as I started talking

2327
08:28:57.200 --> 08:29:02.080
to you about my upper back and talking about, you know,

2328
08:29:02.599 --> 08:29:07.479
getting ready to ask the upper back to relax, my

2329
08:29:07.639 --> 08:29:13.319
the back already started to relax. It's almost as if

2330
08:29:13.360 --> 08:29:19.000
it doesn't need to hear the words, just needs intention,

2331
08:29:23.759 --> 08:29:35.799
just needs to be noticed. That is something that often

2332
08:29:36.000 --> 08:29:42.959
happens in this type of situation is when you start

2333
08:29:44.040 --> 08:29:49.040
to relax a couple of parts of your body, as

2334
08:29:49.119 --> 08:29:54.279
we've done with our hands, our eyes and eyelids.

2335
08:29:55.439 --> 08:30:02.439
And now back of the neck, top of the back,

2336
08:30:04.360 --> 08:30:04.919
upper back.

2337
08:30:06.240 --> 08:30:10.240
The rest of the body seems to just take notice

2338
08:30:12.959 --> 08:30:21.240
and decide in its own way to start relaxing. Other

2339
08:30:21.360 --> 08:30:22.680
parts of your body.

2340
08:30:23.080 --> 08:30:23.919
Start to just.

2341
08:30:25.639 --> 08:30:33.000
Become looser. I suppose it's kind of like a bit

2342
08:30:33.040 --> 08:30:37.560
of an avalanche, you know, the little ball starts rolling

2343
08:30:37.759 --> 08:30:40.439
and before you know it, the whole of your body

2344
08:30:40.639 --> 08:30:52.759
is completely relaxed and can't And if you focus on

2345
08:30:52.880 --> 08:31:05.200
your face, you focus on your eye, the eyelids, your eyebrows,

2346
08:31:05.439 --> 08:31:14.439
and the muscles around your eyes, maybe you start to

2347
08:31:14.599 --> 08:31:19.520
notice that your forehead is more relaxed than it was.

2348
08:31:21.560 --> 08:31:26.919
Maybe your face is more relaxed. I would say my

2349
08:31:27.240 --> 08:31:31.119
entire face is a lot more relaxed than it was.

2350
08:31:42.400 --> 08:31:42.959
So we're going to.

2351
08:31:43.000 --> 08:31:50.639
Focus now on your shoulders again, just like before. Just

2352
08:31:50.799 --> 08:31:54.599
tell your shoulders. I mean you can do them individity.

2353
08:31:54.759 --> 08:31:58.680
You can do right shoulder and left shoulder. I just

2354
08:31:58.799 --> 08:32:03.040
didn't do both of the same time. And just tell

2355
08:32:03.400 --> 08:32:06.360
your shoulders as you focus on them in your mind,

2356
08:32:07.759 --> 08:32:12.919
focus on them they feel maybe you can see them

2357
08:32:13.439 --> 08:32:19.639
in your mind's eye. Just tell your shoulders.

2358
08:32:22.919 --> 08:32:24.040
To relax.

2359
08:33:01.200 --> 08:33:16.400
As nice as they relax. But do you notice I mean,

2360
08:33:17.040 --> 08:33:23.479
especially with my back, is the connection between the different

2361
08:33:23.599 --> 08:33:34.680
parts the back, with shoulders, the neck being all connected

2362
08:33:35.159 --> 08:33:41.560
and being such a large part of your body, it's

2363
08:33:41.799 --> 08:33:50.400
it's hard to separate them from each other. My lower

2364
08:33:50.479 --> 08:33:52.279
back is starting to relax.

2365
08:33:51.959 --> 08:34:00.240
On its own. Maybe I'm going to slow.

2366
08:34:02.639 --> 08:34:05.959
And that could be an issue because we all go

2367
08:34:06.119 --> 08:34:12.439
at different speeds. And the idea of the beginning of

2368
08:34:12.560 --> 08:34:15.040
this recording was for you to be able to just

2369
08:34:15.360 --> 08:34:31.799
say to yourself, relax without focusing on any particular part

2370
08:34:31.959 --> 08:34:37.560
of your body. Because when you know that telling your

2371
08:34:37.919 --> 08:34:41.680
hands to relax.

2372
08:34:44.959 --> 08:34:49.240
And your hands relax, you.

2373
08:34:49.360 --> 08:34:56.119
Tell your eyelids and your eyes and muscles around your

2374
08:34:56.279 --> 08:35:11.200
eyes and your eyebrows to relax, and they relax. You

2375
08:35:11.439 --> 08:35:23.720
tell the back of your neck to relax and relaxes.

2376
08:35:31.680 --> 08:35:33.159
You tell your upper back.

2377
08:35:39.639 --> 08:35:40.880
To relax.

2378
08:35:50.119 --> 08:36:00.959
And relaxes. You tell your sh olders.

2379
08:36:02.439 --> 08:36:14.639
To relax, and they relaxed.

2380
08:36:38.279 --> 08:36:42.360
You told your hands to relax, they relaxed, and they

2381
08:36:42.439 --> 08:36:56.080
continued to relax. And you told your eyelids, the muscles

2382
08:36:56.119 --> 08:37:07.720
around your eyes, your eyebrows as they relaxed and continued

2383
08:37:09.319 --> 08:37:10.000
to relax.

2384
08:37:16.360 --> 08:37:18.119
When you told the back of your neck.

2385
08:37:19.439 --> 08:37:25.240
Focused on the back of your neck and told it

2386
08:37:25.360 --> 08:37:44.919
to relax. The relaxed and continued to relax. When you

2387
08:37:45.080 --> 08:37:55.799
told your ulpa back to relax, be relaxed and continued.

2388
08:37:57.720 --> 08:37:58.360
To relax.

2389
08:38:06.680 --> 08:38:12.240
As with your shoulders, you told your shoulders to relax,

2390
08:38:12.599 --> 08:38:20.159
and your shoulders relaxed and continued.

2391
08:38:24.200 --> 08:38:24.919
To relax.

2392
08:38:30.599 --> 08:38:35.560
And it's not just that, it's.

2393
08:38:38.240 --> 08:38:42.639
That the rest of your body has also been listening,

2394
08:38:44.360 --> 08:38:50.439
and that relaxation has been spreading. So from your eyes,

2395
08:38:50.759 --> 08:38:58.159
the relaxation spread to your forehead, around your face, into

2396
08:38:58.240 --> 08:39:12.040
your skin, into your jaw, into the runs, the side

2397
08:39:12.159 --> 08:39:12.799
of your leck.

2398
08:39:14.319 --> 08:39:15.560
I will way down your.

2399
08:39:15.680 --> 08:39:28.520
Chest and stomach, your relaxed hands and shoulders me up

2400
08:39:29.919 --> 08:39:38.680
through your arms, relaxing the forearms, your up arms, elbows,

2401
08:39:38.880 --> 08:39:43.799
your wrists, let your.

2402
08:39:51.560 --> 08:39:55.799
Lower bag, your.

2403
08:39:55.840 --> 08:39:58.159
Hips, butt exproy.

2404
08:40:00.080 --> 08:40:09.479
We'll just start to relax, So continue in more comfort, spreading.

2405
08:40:09.159 --> 08:40:10.400
Through your legs.

2406
08:40:15.240 --> 08:40:17.159
All the way down to.

2407
08:40:17.159 --> 08:40:26.560
Your ankles, the tops of your feet, the sight of

2408
08:40:26.639 --> 08:40:39.119
your feet, and the bottoms of your feet, relaxing into

2409
08:40:39.200 --> 08:40:46.240
your toes, each toe relaxing.

2410
08:40:49.759 --> 08:40:53.759
Cal is.

2411
08:41:06.080 --> 08:41:17.319
And as your body relaxes more, your mind becomes slower

2412
08:41:22.799 --> 08:41:38.520
and peaceful, to the point where if you choose to

2413
08:41:38.720 --> 08:41:56.560
fall asleep, you can easy do that, easy drift away

2414
08:42:01.599 --> 08:42:08.279
because there's nothing going on in your mind. Your brain

2415
08:42:08.840 --> 08:42:20.680
is peaceful, your body continues.

2416
08:42:23.799 --> 08:42:24.439
To rise.

2417
08:42:48.240 --> 08:42:54.319
And with that connection between your body relaxing, the word

2418
08:42:55.639 --> 08:43:08.080
do you say to yourself relax means that you don't

2419
08:43:08.319 --> 08:43:12.439
need to focus on just one part.

2420
08:43:14.240 --> 08:43:26.360
You can just focus on your entire body saying the

2421
08:43:26.599 --> 08:43:27.959
powerful word.

2422
08:43:32.000 --> 08:43:32.599
Relax.

2423
08:43:42.319 --> 08:43:43.040
And there's.

2424
08:43:44.919 --> 08:44:04.080
Those familiar sensations of comfort spreading throughout your body, sening

2425
08:44:04.360 --> 08:44:24.119
and calming and heathing every part to your body, basing, relaxed.

2426
08:44:38.759 --> 08:44:42.479
So all we need to do, that all is just.

2427
08:44:44.319 --> 08:45:24.880
Tell yourself relax absurd being completely Starting now with number

2428
08:45:24.959 --> 08:47:54.319
twenty nineteen eighteen seventeen, sixteen fifty four eight too well.

2429
08:48:31.759 --> 08:52:09.319
U US.

2430
08:52:19.520 --> 08:53:39.680
Eight videos.

2431
08:54:02.680 --> 08:55:01.200
USU six.

2432
08:55:07.840 --> 08:56:24.720
US why.

2433
08:57:07.799 --> 08:59:13.599
USUS one.

2434
08:59:19.639 --> 08:59:42.159
So counted down from ten to one ten nine eight seven, six.

2435
08:59:44.119 --> 08:59:47.200
Five four.

2436
08:59:49.919 --> 09:00:04.680
Three two one, And maybe that was a bit too

2437
09:00:04.840 --> 09:00:08.880
quick in order to relax. Maybe it's a bit too

2438
09:00:09.200 --> 09:00:15.240
fast for you to notice the calming of your body,

2439
09:00:18.439 --> 09:00:23.000
maybe even a little bit of pressure there, Like you'll

2440
09:00:23.080 --> 09:00:25.159
count it down from ten to one. What do you

2441
09:00:25.279 --> 09:00:28.599
expect me to do? Man? Expect me to stick go

2442
09:00:28.759 --> 09:00:32.520
with floppy just because you're counting down.

2443
09:00:36.680 --> 09:00:36.840
Too.

2444
09:00:37.880 --> 09:00:41.159
If you try it again, but this time, I'll go

2445
09:00:41.240 --> 09:00:48.279
a bit slower this time, and you focus on the

2446
09:00:48.439 --> 09:00:52.560
whole of your body before we focus on your legs.

2447
09:00:55.000 --> 09:01:04.159
Just notice how your body does start to feel more

2448
09:01:04.599 --> 09:02:25.880
relaxed with every number that I count down ten, nine, eight, seven, six, five, four, three, two.

2449
09:02:46.639 --> 09:02:46.880
One.

2450
09:02:58.240 --> 09:03:03.919
I just notice how how you feel, generally, how your

2451
09:03:03.959 --> 09:03:18.799
body feels. It's not necessarily even about counting down from

2452
09:03:18.880 --> 09:03:26.560
ten to one. It's that space that you have, that

2453
09:03:27.639 --> 09:03:30.639
body space between.

2454
09:03:32.720 --> 09:03:36.240
Us being.

2455
09:03:39.599 --> 09:03:51.880
Active physically or mentally, just sitting or lying down, just

2456
09:03:52.119 --> 09:03:58.000
being there, not doing anything, not saying anything, not deeding

2457
09:03:58.279 --> 09:04:03.720
to think about anything. So it opens up a space,

2458
09:04:04.720 --> 09:04:13.880
you know, a bit of a space, a gap. And

2459
09:04:14.000 --> 09:04:17.360
the more I camped down for the tent of one,

2460
09:04:18.520 --> 09:04:26.599
the bigger that gap becomes. So there's that gap of calmness,

2461
09:04:28.080 --> 09:04:42.799
of comfort and relaxation. It's a nice feeling, yeah, And

2462
09:04:42.959 --> 09:04:55.159
it moves those stresses or discomforts physically or emotionally, moves away.

2463
09:05:01.959 --> 09:05:14.680
Allows you to just slow down. Someone to count again

2464
09:05:14.759 --> 09:05:20.959
from ten down to one, and notice that gap widening,

2465
09:05:23.159 --> 09:05:27.560
the gap, And as it widens, it's almost like the

2466
09:05:29.319 --> 09:05:46.840
stress and attention falls into the gap and gives you

2467
09:05:46.959 --> 09:06:42.720
that distance, that space. Now ten nine, eight, seven, six, five.

2468
09:06:53.599 --> 09:06:54.080
Four.

2469
09:07:12.160 --> 09:07:29.199
Three two.

2470
09:07:47.480 --> 09:07:47.720
One.

2471
09:07:59.559 --> 09:08:19.680
How did your body feel now? Can you notice that?

2472
09:08:20.680 --> 09:08:57.360
Do you feeling calmer? Are you feeling more relaxed? As

2473
09:08:57.400 --> 09:09:17.720
we now focus on your legs, Just your legs. You're

2474
09:09:17.839 --> 09:09:37.720
just gonna start with focusing on your thighs. Of course,

2475
09:09:37.839 --> 09:09:42.680
it's not the most exciting thing to be doing, because

2476
09:09:46.160 --> 09:09:49.000
I'm sure like most of your body is not not

2477
09:09:49.160 --> 09:10:01.519
going on right now. Just focusing on the whole of

2478
09:10:01.599 --> 09:10:08.040
your thighs, the tops of your thighs, the sides of

2479
09:10:08.160 --> 09:10:15.000
your fires the bottoms of your thighs, your outer thighs,

2480
09:10:15.120 --> 09:10:20.000
and your inner thighs. Basically the whole of your thigh

2481
09:10:20.120 --> 09:10:28.879
that leads into your hip and it goes down to

2482
09:10:29.120 --> 09:10:43.160
your knee joints. Now, this is a big area. It's

2483
09:10:43.199 --> 09:10:48.680
a very heavy area. It's very strong, probably the strongest

2484
09:10:49.680 --> 09:10:52.519
muscles in your body or in your thighs.

2485
09:11:02.720 --> 09:11:03.599
But I don't think we.

2486
09:11:05.319 --> 09:11:17.919
Perhaps will give enough attention to our thighs. Perhaps we

2487
09:11:18.040 --> 09:11:28.680
don't acknowledge how important our thighs are to our lives,

2488
09:11:40.199 --> 09:11:49.639
how much they actually do for us all through our lives.

2489
09:11:56.800 --> 09:11:59.440
And it may seem to sound really weird, but.

2490
09:12:02.319 --> 09:12:03.360
I think that all of.

2491
09:12:03.400 --> 09:12:14.239
Our body parts, especially our thighs, need some TLC, a

2492
09:12:14.319 --> 09:12:27.400
bit of love shown, a bit of acknowledgement, thank you,

2493
09:12:30.519 --> 09:12:43.040
gratitude for our thighs do for us. And I know

2494
09:12:43.199 --> 09:12:49.279
this may sound a bit strange. Maybe you think, why

2495
09:12:49.360 --> 09:12:52.480
am I? Surely how I should be in the garden

2496
09:12:52.680 --> 09:13:00.919
hugging a tree or something. Wow, it's hard to set

2497
09:13:00.959 --> 09:13:04.120
a microphone up on a tree. That's why I'm doing

2498
09:13:04.160 --> 09:13:06.800
this indoors. Otherwise I would be outside hugging a tree.

2499
09:13:08.000 --> 09:13:16.760
Now I can't see the television from the tree. If

2500
09:13:16.800 --> 09:13:22.199
you move down to your knees gain such an important part.

2501
09:13:26.480 --> 09:13:31.599
And I think we don't necessarily I'll speak for myself here.

2502
09:13:34.080 --> 09:13:39.160
I don't necessarily appreciate all that my knees do for

2503
09:13:39.319 --> 09:13:45.120
me until I have a problem with my knee. It's

2504
09:13:45.199 --> 09:13:50.800
occasionally if ivor maybe i'll patch it, or it's aching

2505
09:13:51.000 --> 09:13:57.360
for some reason. It's then that I realize how much

2506
09:13:57.519 --> 09:14:01.120
it does. You know, an effort of being able to

2507
09:14:02.080 --> 09:14:11.279
use my legs without any kind of physical discomfort is

2508
09:14:12.120 --> 09:14:20.839
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2509
09:14:21.959 --> 09:14:28.959
You know that's comfort. But as you focus on your knees,

2510
09:14:31.120 --> 09:14:36.760
regardless of how your knees feel, you can have that

2511
09:14:37.040 --> 09:14:43.199
sense of gratitude and love to your knees for all

2512
09:14:43.319 --> 09:14:55.760
that they do for you. You can still have that

2513
09:14:55.879 --> 09:15:00.800
attention on your thighs. Maybe notice how you eyes feel.

2514
09:15:03.000 --> 09:15:20.919
Maybe you've noticed that they are relaxing more deeply as

2515
09:15:21.000 --> 09:15:26.360
you focus now on the bottoms of your legs, your shins,

2516
09:15:27.279 --> 09:15:33.760
and your calf muscles, the bones between your knees and

2517
09:15:33.879 --> 09:15:41.440
your feet incorporates, and the course your ankles so important.

2518
09:15:46.839 --> 09:15:51.720
Can anyone that's had even like the slightest sprain of

2519
09:15:51.800 --> 09:15:59.360
an ankle knows how how much we take our ankles

2520
09:15:59.440 --> 09:16:07.639
for granted. And it's kind of strange in a way

2521
09:16:07.720 --> 09:16:13.319
when you think that. You know, logically, our wrists are

2522
09:16:13.360 --> 09:16:17.440
a lot thinner than the rest of our arms, which

2523
09:16:17.559 --> 09:16:20.760
is okay, it doesn't I can't see any problem with

2524
09:16:20.839 --> 09:16:26.239
that because we're just picking stuff up by our ankles

2525
09:16:28.080 --> 09:16:38.000
so much thinner than the rest of our legs. And

2526
09:16:38.120 --> 09:16:42.639
from a physics perspective or logical even it doesn't really

2527
09:16:42.720 --> 09:16:49.959
make sense that all this weight will ultimately be resting

2528
09:16:51.000 --> 09:17:01.000
on your ankles then leading to your feet. Thin area,

2529
09:17:02.480 --> 09:17:12.080
thin bone. Yeah, it does so much great work. Supports us,

2530
09:17:12.199 --> 09:17:22.120
supports our body for a lifetime, helps us to balance,

2531
09:17:24.519 --> 09:17:37.440
helps you to get around and be mobile. And there's

2532
09:17:37.480 --> 09:17:45.360
the calf muscles. Of course, when I was younger, I

2533
09:17:45.440 --> 09:17:48.720
couldn't see the point in calf muscles. Didn't seem to

2534
09:17:48.800 --> 09:17:54.720
do anything. Okay, if I walked around on tiptoes, then

2535
09:17:54.919 --> 09:17:58.639
my calf muscles get some work. But of course that's

2536
09:17:58.760 --> 09:18:02.720
not true. The calf soors of being used. Whenever we

2537
09:18:03.199 --> 09:18:16.680
use that legs and your shins there to protect your

2538
09:18:16.839 --> 09:18:25.839
lower legs, shaped in a way, almost as a protector

2539
09:18:26.279 --> 09:18:41.000
for the bone, leading of course to your ankles and

2540
09:18:41.160 --> 09:18:48.080
your feet. We're not going to focus on your feet.

2541
09:18:48.160 --> 09:18:52.519
We're just going to focus on the legs. I realize,

2542
09:18:54.559 --> 09:18:58.440
and now that I've mentioned your feet, it probably focuses

2543
09:18:58.720 --> 09:19:01.839
on familiar way, So maybe I should focus on your

2544
09:19:01.879 --> 09:19:07.720
feet a little bit. You can have them in your

2545
09:19:07.760 --> 09:19:14.160
awareness the same as you have your thighs in your awareness.

2546
09:19:15.000 --> 09:19:18.839
Even though we haven't been focusing on your thighs for

2547
09:19:18.879 --> 09:19:29.839
a few minutes, we've been focusing on your ankles, there's

2548
09:19:29.879 --> 09:19:45.000
still that sensation of comfort in your thighs, and this

2549
09:19:45.239 --> 09:19:54.440
that movement of energy because the thighs hold lots of

2550
09:19:54.519 --> 09:20:00.720
different sensations. Of course, there's the muscles, the big straw

2551
09:20:00.879 --> 09:20:12.919
muscles that we have in our thighs. But the skin

2552
09:20:14.839 --> 09:20:19.279
on the outside of the thighs, as in the outside

2553
09:20:19.319 --> 09:20:28.720
of all of our body, can be very sensitive, sensitive

2554
09:20:28.919 --> 09:20:41.879
to the touch, sensitive to temperature. And inside your thighs

2555
09:20:44.360 --> 09:20:49.120
the bones, there's the muscle, there's the blood, vessels, the

2556
09:20:49.360 --> 09:20:59.360
ar trees, all this stuff that's inside your thighs. I

2557
09:20:59.440 --> 09:21:02.680
guess some times it'd be nice if you could actually

2558
09:21:02.760 --> 09:21:10.279
put your fingers inside your thighs and message. So you

2559
09:21:10.400 --> 09:21:13.879
can message on the outside, of course, but to be

2560
09:21:13.959 --> 09:21:17.319
able to get deep into the muscles, to be able

2561
09:21:17.360 --> 09:21:22.879
to just message inside your thighs, message in the bones

2562
09:21:23.800 --> 09:21:31.360
of your leg, massage in or the veins, and just

2563
09:21:31.639 --> 09:21:44.319
gently healing your thighs, and you could move down message

2564
09:21:44.360 --> 09:21:49.919
and inside your knees, just message in those bones, but

2565
09:21:50.080 --> 09:21:57.160
with healing fingertips, spreading that healing energy deep into.

2566
09:21:57.000 --> 09:21:59.720
The choice of your knees.

2567
09:22:05.199 --> 09:22:08.919
Of course, there's the back of your your knee and

2568
09:22:09.000 --> 09:22:15.000
the inside crease where your knee is. It's a really

2569
09:22:15.239 --> 09:22:21.080
sensitive area really feels very nice when you stroke it.

2570
09:22:22.480 --> 09:22:25.839
That might be because it's an area that's not really

2571
09:22:26.040 --> 09:22:32.519
touched very often. It's almost like a hidden part, a

2572
09:22:32.839 --> 09:22:37.120
crease in your legs. It's almost.

2573
09:22:38.879 --> 09:22:39.800
It's like a part that.

2574
09:22:41.599 --> 09:22:52.839
Has a sensitivity, which is a little bit different. Of course,

2575
09:22:52.879 --> 09:23:03.360
it's protected by your legs, So you can imagine putting

2576
09:23:04.279 --> 09:23:14.120
your fingers into that crease in your legs. Fold in

2577
09:23:14.239 --> 09:23:18.160
between your legs, you can just message with your fingertips.

2578
09:23:19.360 --> 09:23:26.160
Imagine your fingertips going inside message in the muscle tissue.

2579
09:23:30.760 --> 09:23:34.360
You can of course field the bones.

2580
09:23:34.279 --> 09:23:35.360
Of your knees.

2581
09:23:36.519 --> 09:23:46.959
Heading through your fingertips, and then as you go down

2582
09:23:49.839 --> 09:23:52.639
to your calf muscles, and that's the part I'd like

2583
09:23:52.720 --> 09:23:57.400
to be able to really put my fingertips deep inside

2584
09:23:58.199 --> 09:24:07.120
my calf muscles, massage in every single tissue of that muscle,

2585
09:24:08.720 --> 09:24:18.639
healing every part, and then doing the same for my shins,

2586
09:24:21.839 --> 09:24:30.040
massage in gently stroking the bones, gently stroking them, healing

2587
09:24:30.360 --> 09:24:37.559
the loving way, because they deserve to be treated as

2588
09:24:37.680 --> 09:24:39.279
the precious bones.

2589
09:24:38.959 --> 09:24:39.400
That they are.

2590
09:24:41.040 --> 09:24:44.239
Our legs are so precious as in all the other

2591
09:24:44.400 --> 09:24:49.879
parts of our body, and more precious of any chool

2592
09:24:52.480 --> 09:25:04.919
on the planet. When When you start to think about

2593
09:25:08.360 --> 09:25:17.120
your legs in this way, it can change your perspective.

2594
09:25:19.879 --> 09:25:25.599
It might sound a bit a bit silly to start

2595
09:25:25.680 --> 09:25:32.440
with the idea of having love for your legs, showing

2596
09:25:32.519 --> 09:25:39.879
appreciation for your thighs. Want them to be able to

2597
09:25:40.559 --> 09:25:47.680
put your hands in your thighs, the massage the muscles

2598
09:25:48.599 --> 09:25:53.519
and the bones, and to get your fingers deep in there,

2599
09:25:54.720 --> 09:26:07.120
releasing all tension. Just show how much you care about

2600
09:26:07.800 --> 09:26:12.319
your legs, how much you care for what your legs

2601
09:26:12.599 --> 09:26:21.680
do for you regularly, your knees, your claves, your ankles,

2602
09:26:25.959 --> 09:26:33.599
the strength of your ankles, considering how thin they are

2603
09:26:33.839 --> 09:26:41.599
compared to the rest of your legs, especially your thighs. Yeah,

2604
09:26:41.680 --> 09:26:53.760
this so strong, so flexible, absolutely amazing things. Your ankles

2605
09:26:54.080 --> 09:27:03.199
are truly a gift because of what they do for you,

2606
09:27:08.680 --> 09:27:15.599
supporting all that weight, regardless of how what weight you are,

2607
09:27:16.800 --> 09:27:22.360
even if you're only eight stone, still a lot of weight.

2608
09:27:22.319 --> 09:27:29.000
For these little ankles. Now I'm a lot heavier than

2609
09:27:29.080 --> 09:27:31.839
eat stone double dock.

2610
09:27:35.360 --> 09:27:40.400
Yet my ankles support my body all the time.

2611
09:27:44.120 --> 09:27:46.040
Whether they do give off a.

2612
09:27:46.120 --> 09:27:51.519
Sigh of relief when I sit down, that's in fact,

2613
09:27:51.519 --> 09:27:59.120
my whole legs to my feet feet also go h

2614
09:28:00.519 --> 09:28:01.279
my toes clap.

2615
09:28:02.599 --> 09:28:03.319
I'm so happy.

2616
09:28:23.080 --> 09:28:32.279
Your legs really are amazing, and I know to talking

2617
09:28:32.319 --> 09:28:38.639
about talking about your legs is probably possibly one of

2618
09:28:38.720 --> 09:28:43.040
the most most boring things I've ever heard anyone say.

2619
09:28:43.959 --> 09:28:51.400
Possibly I'm boring or not. Everything I said is true.

2620
09:28:53.879 --> 09:29:08.720
Your legs are amazing. Your les deserve not just respect,

2621
09:29:14.559 --> 09:29:26.879
they deserve to relax deeply. They deserve to take some

2622
09:29:27.080 --> 09:29:51.639
time out of the day to just lecker completely. Relis

2623
09:29:57.120 --> 09:30:10.360
really can relax. And because the legs are so such

2624
09:30:10.440 --> 09:30:14.919
a most you know, very important part of your body,

2625
09:30:16.279 --> 09:30:18.839
and your relax your legs, the rest of your body

2626
09:30:19.480 --> 09:30:38.239
also naturally follows in that journey of comfort. I can

2627
09:30:38.360 --> 09:30:43.319
feel it in my hips. My hips feel really loose,

2628
09:30:46.599 --> 09:30:47.400
and also.

2629
09:30:47.319 --> 09:30:48.440
My lower back as well.

2630
09:30:50.480 --> 09:30:56.199
My lower back really feels it feels stretched, even though

2631
09:30:56.239 --> 09:30:59.839
I'm just sitting in a chair and there's no stretching

2632
09:31:02.559 --> 09:31:05.760
as far as I'm aware that I'm doing. It's almost

2633
09:31:05.760 --> 09:31:09.559
as if the muscles are just relaxed so much that

2634
09:31:09.680 --> 09:31:16.760
there is a natural stretch as the tension has reduced

2635
09:31:18.160 --> 09:31:36.760
a lot. And I'm now going to count down from

2636
09:31:37.400 --> 09:31:46.480
ten down to one, and you can continue to feel

2637
09:31:48.239 --> 09:32:12.480
wonderfully relaxed. Ten nine, eight, seven, six, five.

2638
09:32:16.839 --> 09:32:20.959
Four three.

2639
09:32:24.839 --> 09:32:29.919
Two one.

2640
09:32:35.760 --> 09:32:47.680
Relax. So I'm just going to count down from five

2641
09:32:47.879 --> 09:32:52.559
down to one. And as a countdown, you just focus

2642
09:32:52.720 --> 09:33:00.599
on the numbers, just the numbers counting down, and notice

2643
09:33:01.519 --> 09:33:03.879
how you feel.

2644
09:33:06.239 --> 09:33:07.400
In this moment.

2645
09:33:08.839 --> 09:33:13.239
As you hear the numbers counting down, knowing that those

2646
09:33:13.400 --> 09:33:26.440
numbers counting down represent you feeling calmer, not just in

2647
09:33:26.559 --> 09:33:34.879
your body, but also relaxing your mind, you just notice

2648
09:33:34.919 --> 09:33:40.959
how you feel. There's nothing to do, it's nothing to say,

2649
09:33:41.680 --> 09:33:50.000
it's nothing to think about, starting with number five.

2650
09:33:58.480 --> 09:34:08.720
Four three.

2651
09:34:19.040 --> 09:34:44.160
Two one. How as you notice the gradual letting go

2652
09:34:46.760 --> 09:34:53.839
the tension in your body, you may also begin to

2653
09:34:54.120 --> 09:35:01.440
notice and be aware of how your mind is starting

2654
09:35:01.879 --> 09:35:09.839
to slow down. This is just a natural thing that happens.

2655
09:35:12.480 --> 09:35:17.639
It's not really a special procedure. It's just natural because

2656
09:35:17.839 --> 09:35:23.639
is your body relaxes, your mind also starts to relax.

2657
09:35:25.239 --> 09:35:28.879
And the more your mind relaxes, the more your body relaxes.

2658
09:35:29.000 --> 09:35:39.519
It's just a continuous circle of relaxation. And is that

2659
09:35:40.839 --> 09:35:48.680
calmness that comes from relative quietness. You know, even even

2660
09:35:48.720 --> 09:35:55.639
if this background sounds either your side online, it's still

2661
09:35:56.160 --> 09:36:01.440
going to be quite calm. You know, you haven't got

2662
09:36:01.480 --> 09:36:06.639
the television on, there's no music in the background unless

2663
09:36:06.680 --> 09:36:14.120
you're listening to the recorded with music. Of course, you're

2664
09:36:14.279 --> 09:36:16.360
very likely not going to be sitting in a room

2665
09:36:16.440 --> 09:36:21.000
with other people. Of course you might be, but generally

2666
09:36:21.199 --> 09:36:24.319
it's more ideal if you can do this on your own,

2667
09:36:26.040 --> 09:36:36.080
so no distractions, and when you stop thinking about stuff,

2668
09:36:42.639 --> 09:36:52.919
relaxation automatically rises, a sense of comfort starts to grow,

2669
09:36:57.440 --> 09:37:04.120
and without trying to build it up into something fantastical,

2670
09:37:07.959 --> 09:37:16.639
something magical, this is just a natural process, something that's

2671
09:37:17.839 --> 09:37:27.559
easy to accomplish. In fact, it's almost the sense of

2672
09:37:27.839 --> 09:37:35.080
relaxing completely happens really when you put no effort into it.

2673
09:37:36.120 --> 09:37:41.800
It's not something that you can really force. It's something

2674
09:37:41.959 --> 09:37:52.680
that happens naturally. And part of the process of this

2675
09:37:53.000 --> 09:38:05.760
recording and others is simply allow you to take advantage

2676
09:38:06.000 --> 09:38:08.959
of this space.

2677
09:38:11.199 --> 09:38:15.440
This time, to just.

2678
09:38:19.599 --> 09:38:27.120
Let go, to just be here, to be in tune

2679
09:38:30.839 --> 09:38:42.919
with how you feel, yet with the intention of wanting

2680
09:38:43.199 --> 09:38:55.319
to relax deeply and maybe even to fall asleep, depending

2681
09:38:55.559 --> 09:39:01.760
on what it is that you wish for yourself in

2682
09:39:01.919 --> 09:39:18.040
this moment. As we know, relaxing is the majority of

2683
09:39:18.199 --> 09:39:22.760
the process of fallen asleep. The actual falling asleep part

2684
09:39:23.000 --> 09:39:31.239
is the tiny bit at the end. The deeper relaxed

2685
09:39:31.559 --> 09:39:53.680
you become, the easier you find yourself drifting. You can also,

2686
09:39:53.879 --> 09:40:03.919
if you choose stay focused on my for and really

2687
09:40:04.400 --> 09:40:34.120
enjoy the process, gradually relaxing each muscle in your body

2688
09:40:39.199 --> 09:41:08.319
effortlessly and just observing the sensation. I'm letting go completely

2689
09:41:14.360 --> 09:41:14.919
this time.

2690
09:41:15.080 --> 09:41:23.319
I'm going to count from six down to one, and.

2691
09:41:23.559 --> 09:41:34.040
You can notice your mind calming down more with each number.

2692
09:41:35.959 --> 09:41:51.800
You hear me say, naturally, feeling calm and slow, to

2693
09:41:52.040 --> 09:42:25.800
be peaceful, six, five.

2694
09:42:45.559 --> 09:43:18.440
Four, three.

2695
09:43:56.239 --> 09:44:55.839
Two war be aware how you mind to sloop right down,

2696
09:44:59.120 --> 09:45:22.519
sinking deeply into relaxation. And as you focus on your mind,

2697
09:45:22.800 --> 09:45:32.760
you may notice that there are some thoughts still there,

2698
09:45:35.360 --> 09:45:44.919
maybe some stubborn thoughts that for some reason perhaps need

2699
09:45:45.000 --> 09:45:45.599
your attention.

2700
09:45:52.639 --> 09:45:53.919
So what you can do is.

2701
09:45:59.440 --> 09:46:07.239
Sent after those storms, sprinkle those thoughts.

2702
09:46:11.400 --> 09:46:11.919
With love.

2703
09:46:13.680 --> 09:46:19.839
I do petals from a flower. Just sprinkle over them, petals,

2704
09:46:19.919 --> 09:46:27.080
feel good love towards those thoughts, to let those thoughts

2705
09:46:27.319 --> 09:46:34.120
know that you're not abandoned in them. You just need them,

2706
09:46:35.360 --> 09:46:47.080
to require them to just calm down, slow, down, quiets down,

2707
09:46:51.000 --> 09:47:02.760
and now so as you because on those remaining thoughts.

2708
09:47:04.000 --> 09:47:06.199
As to count down this time from.

2709
09:47:06.199 --> 09:47:15.080
Seven down to one. With each number, just imagine sprinkling

2710
09:47:15.839 --> 09:47:26.760
those flower petals of love, kindness, gratitude.

2711
09:47:29.279 --> 09:47:38.680
Over those thoughts which will allow them to just not

2712
09:47:38.919 --> 09:47:53.040
away and relax deeply. A bit of a number, those

2713
09:47:53.239 --> 09:48:07.120
thoughts will become more and more, starting.

2714
09:48:10.080 --> 09:48:11.319
If number six.

2715
09:48:30.400 --> 09:48:48.879
Six fi

2716
09:49:02.120 --> 09:49:28.680
Four three