April 15, 2025

(music) (10 hours) Let me bore your pain away #23 | Jason Newland | 15th April 2025

(music) (10 hours) Let me bore your pain away #23 | Jason Newland | 15th April 2025
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WEBVTT

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Hello, and welcome to Jasonnewland dot com. My name is

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Jason new Land. Please only listen when you can safely

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close your eyes. Hello, Hello, how are you. It's quite

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warm in here today. We've had to close the window

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just to block out the the found from the garden

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because even though it's raining, there's still sound in the garden.

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People are still out there. So we've got one neighbor

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just continuously. We're not continuously, but every now out ere.

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I don't know why they're yelling out there. So this

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is let me bow your pain away, And just to

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let you know, I do have a YouTube channel at

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Jason Newland, a Facebook group called Jason Newland's Boring Group.

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So so a look, yeah, Jason Newland's Boring Group. I'm

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just going to look at this. I've got a message

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from Hillary, a message at what it's a post a

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massive thank you for the trivia Tuesday menopause. Had to

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listen five times and still not sure I got to

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hear it. Yeah, I kept falling asleep. Also, the Frozen

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Shoulder episode was great, but the game was asleep ten

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minutes in. You rock at what you do? I think

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my eyesight's getting bad. I really thought that was a

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different word. Then I need to get my eyes done,

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not done tested. I'm never going to get my eyes done.

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I don't I don't know. Remember one name got eyes lasered,

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and she was she must have been in her eighties then,

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and she said she couldn't believe how old she looked.

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After her eyes heeled up. She couldn't believe how old

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she looked. And I said, you just should have asked me.

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I just told you. We laughed, so mmmmmmmmmmmm see I

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just opened a window. Oh so if there's a bit

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of sound outside, it doesn't matter. This isn't a sleep

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recording anyway, although when I do the deeps and let

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me boy to sleep recordings, I do also have background sounds.

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I just kind of figure. I mean, it took me

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quite a while to kind of get my head around this,

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but I figured that it's not necessarily very useful to

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get in that frame of mind where you need complete silence,

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because that's how I used to be. And I got

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to the point where I could. I had to wear

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ear plugs. Just the slightest sound used to bug me,

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and then I burst my ear drum with the ear plugs.

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I just basically pushed them in too far, pulled them

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out or pulled one over them out and my ear

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drum or my ear drum was bust. Had to go

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to the doctors, and I was I had I can

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never think of the word, that dizzy thing, So yeah,

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I had that for a while because of the balance

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issue with my ear. So after that, I had to

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stop wearing earplugs. So I kind of had no choice

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but to just to get used to the sounds around me.

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And a weird thing about it, I'll tell you. Even

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the place I used to live in the YMCA two

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thousand and one to two thousand and four and the

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beginning two thousand and four, it was like a studio apartment,

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and I was always wearing the air plugs, you know,

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through a lot of that time. And the it's kind

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of weird because I took a lady home with me,

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you know, someone that i'd met, and she wanted to

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come home with me, so I did, because well I did,

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and I had a very confused expression on my face

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because why do you want to come home with me?

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But when I she had a good night and stuff whatever.

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So she came home to my flat or my studio apartment,

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and I had to get her to just stand outside

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while I tried to clear away all the stuff on

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the floor. It's because I didn't know this was going

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to happen. I just really didn't expect it. I thought

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it would be when I said, I thought it might

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be in the alleyway or in a shop and a

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shopped doorway out, nothing weird like that, But just I

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genuinely didn't just didn't think that far ahead. And then we,

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you know, we spend a little bit of time together intimately, yeah,

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as adults sometimes do, apparently.

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And so it's time to go to sleep.

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She had to get up early in the morning because

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she was a nurse. I didn't have to get out

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so early, but I did have an appointment to go

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to about eleven o'clock. So I'm laying there and I'm thinking,

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and this is long before I burst my ear round.

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This is a few years a few years before that,

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And I realized I had to find a way to

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put my ear plugs in so that she didn't see it.

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So I'd suddenly become a little bit embarrassed about where

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an ear plugs at night, And whenever I got the

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men there'd be a tap on my shoulder like are

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you asleep? Can you not hear me? So I had

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to kind of leave one out. In the end, I

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just gave up and I just chucked them on the

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floor with all the other rubbish and pots and pans, dishes.

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And that's the first time I realized that it was

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noisy downstairs that night, because I'd never slept in that

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particular place, the studio apartment flat thing, never slept there

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without earplux and oh no, So I had to move

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out of there because it's sort of just I think

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it's new neighbors. Maybe I don't know, But over time

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I realized that it doesn't matter. I'm not saying that,

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you know, I can sleep through a drilling or you know,

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like a marching band in the garden or marching through

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my bedroom. That might be a little bit disruptive, or

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the tree outside started singing to me, but that that'd

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be just that would be just disruptive on different levels,

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I guess. But it's something quite nice for just lying

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in bed and listening to the sounds, being aware of now.

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And I know that this isn't an an insomnia recording

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or a sleep recording. It is relaxation as part of this,

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and I find I find that my voice makes weird noises.

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Sometimes I'm actually probably ready for some food.

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But.

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It's weird. I don't actually feel particularly hungry, but my

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my tummy is kind of maybe I've just got a

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greedy tell me because I don't actually feel like I

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need to eat right now, but my stomach's kind of

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doing a little bit of a gurgle like freed me,

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which is a bit strange. So what this recording is,

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it's I just waffle on. Sometimes I will talk about

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different pain relief techniques. This is for people chronic pain,

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and only listen when you have permission from your doctor,

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because you know you need to know the cause of

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that physical discomfort before you do anything to relinquish it,

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to reduce it, to send it away, to feel better.

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Sometimes I will just talk about random stuff that has

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got nothing to do with physical discomfort or ways to

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reduce that and increased comfort and relaxation. And sometimes I

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will be very focused, very focused on maybe a particular

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type of chronic pain relief, the technique that I've that

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I'm interested in, or something that perhaps I've just discovered

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or rediscovered, you know, kind of a technique that I've

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used many many years ago and haven't really revisited it before.

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And it's also quite nice to mix a match as well.

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But you know, sometimes just having the intention, the intention

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in your mind to have more relief in that part

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of your body as well as the rest of your

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body as well. But it's something about you know, when

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the rest of your body relaxes. So let's say your

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shoulders feel looser, that can have a role on effect

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to your arms, you know, the upper arms, your elbows,

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your forearms, your wrists, And it's not just because they're

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all connected, because that does have an effect, but ultimately,

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every part of your body is connected. Your hands and

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your fingers. Your fingers are connected.

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To your toes.

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That's a song, isn't it. And every part is connected

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to every other part. So when, for example, I say

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it was to focus on your right hand, and that's

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all you're doing. You're just focusing on your right hand.

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So I'm going to do it myself. I want to

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put my right hand on my knee. I'llll it to

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my right knee. That's more comfortable, and it's palm down

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and all I'm going to do is just focus on

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my hand. By the way, Vin needs chewing on a

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bone in the background, just in case you're wondering what

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all that clicking sound is. I putting some dinner out,

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well breakfast because it's ten fifty one in the morning,

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but it's keeps going up to it, and he's like, oh, no,

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no thanks, and it's the really good stuff. I mean,

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I wouldn't eat it, but you know, I say good

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stuff as in it's I don't know, well, it was

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just more expensive. I you know, like to not give

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them the same thing every day. So now although I

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focused on my right hand, I can When I first

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started focusing on my right hand, I was also noticing

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my right knee, which I have again now a little

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bit because I'm mentioning it. Which just shows the power

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of our minds and the power of words. You know,

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if I mentioned your left shoulder, that's what you think about.

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It's not there's no almost like it's a natural thing.

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You know, I focus on your back of your neck.

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Even if I say don't focus on your left knee,

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your left leg, even if I say don't focus on it,

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You're going to focus on it because it's been mentioned,

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which just shows you how powerful words are, how much

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influence just a simple sentence like that can have on

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your physical feelings. I find that quite fascinating. Really might

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always have done, and it's nothing new to me. I'm

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not I'm not come up with something creatively genius by

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saying this is just the way things are. It doesn't

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mean I'm not creative genius. But you know, one day

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I might find someone who believes that. You never know,

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it's possible. So you got your right hand, now you

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can use the other hand if you want it. It doesn't matter.

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It's not that important to focus on one particular hand.

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In fact, if you don't want to focus on your hand,

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you can focus on your foot. It's just really about

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focusing on one part of your body. That's really the

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main thing. But I'm going to focus on my right hand,

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and the more I focus on it, even though I'm

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not giving it all my attention because clearly I'm talking

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to you. I can also hear the birds in the

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trees in the you know, outside, no trees inside that.

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I can hear Vinny doing his thing. I can hear

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what sounds like the distant traffic or maybe a train

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or even a plane. It's so so distant. I can't

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really make it out using old motorways as that gentle

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hum like continuous because a really really busy motorway it's

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not close, it's not far away, but it's you know,

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it's a fair enough distance, so I don't I don't

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hear the traffic much other than maybe on a really clear,

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quiet night. Sometimes it's a very quiet day to day.

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It's been raining outside, which means there's less people about.

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It's just there's almost a sense of peacefulness, which I

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quite like, like cleansliness. Like we haven't had any rain

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really for quite a while. We had a little bit yesterday,

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to be fair, but just a little bit, but this

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seems to have just washed away stuff, made the air

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seem a little bit cleaner, a little bit fresher. There's

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the smell of the grass, you know, when the rains

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on the grass and on the trees. It's a different

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kind of smell, isn't there. Yeah, feels a bit more fresh.

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So I'm still noticing that stuff. And if I'm on

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this while I was focus on that, I'll probably gain

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more attention to that than I did in my hand.

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But my hands were really relaxed. And as I focus

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on it, I'm noticing that the fingers, or my fingers

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rather on my right hand are the kind of relaxing

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on their own, separately, almost moving a little bit, not you,

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not in a kind of a dancing way. But just

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I had to explain it, really, maybe stretching a bit, relaxing,

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letting go. Now, the thing is, when you focus on

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just one part of your body, it has an effect

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on the rest of your body, has an effect on

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your mind because when you consider that, maybe your mind

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and whatever's going on inside your mind and whatever speed

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the thoughts are, when you relax your hand or any

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particular part of your body, it can slow down thoughts

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in your mind. Maybe it's just because you're not giving

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attention to your mind. You've given you attention to your hand, relaxing, loose, peaceful.

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The rest of my body is feeling relaxed, But the

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most relaxed part is my right hand. Now. But I've

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noticed my lower back, where I have arthritis, there's zero

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feeling there. There was now, there's nothing going on. It

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just feels exactly the same as the rest of my body.

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I've got no idea why that is because ironically, sitting

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in this chair is can be quite uncomfortable for me

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on my lower back, and right now, nothing, there's nothing

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this is. This is one of the most ridiculous things

236
00:21:20.119 --> 00:21:23.920
as well that I've noticed with myself and also with

237
00:21:24.160 --> 00:21:27.680
people that I've seen in the past. Helping them to relieve,

238
00:21:28.039 --> 00:21:31.200
you know, their physical discomfort is one it once it

239
00:21:31.240 --> 00:21:39.319
does actually reduce who reduces sometimes just disappearing the natural

240
00:21:39.359 --> 00:21:43.079
thing is to start looking for it. Now, I'm as

241
00:21:43.119 --> 00:21:47.720
guilty as anyone else are doing this, like where is it?

242
00:21:47.920 --> 00:21:53.359
Where's it gone? And it's It's kind of a weird thing,

243
00:21:53.440 --> 00:21:56.680
isn't that Because if you you don't flush the toilet

244
00:21:56.720 --> 00:21:59.680
when you've done a poo and think I want to

245
00:21:59.720 --> 00:22:03.319
find where that went to you, I started looking through

246
00:22:03.319 --> 00:22:07.640
the drains, going through the drainage system for the sewers.

247
00:22:07.920 --> 00:22:09.039
I want to find my poo.

248
00:22:09.559 --> 00:22:10.680
No, you wouldn't do that.

249
00:22:12.000 --> 00:22:16.039
So that's a weird visual, isn't it. With your little

250
00:22:16.079 --> 00:22:20.519
hat with a light on it sifting through the sewers.

251
00:22:22.200 --> 00:22:24.400
How would you know? How would you know it's your one?

252
00:22:25.680 --> 00:22:29.519
I mean, you don't have our names on them, do they?

253
00:22:30.319 --> 00:22:32.160
I suppose unless you put a little flag in it.

254
00:22:33.119 --> 00:22:36.240
But then even if you did put a flag in it,

255
00:22:36.240 --> 00:22:45.000
it would like just it's still might fall off. You know.

256
00:22:46.799 --> 00:22:51.559
I'm trying to move back to the hand now. Okay.

257
00:22:53.119 --> 00:22:59.599
It's strange, just the feeling of relaxation. I mean, what

258
00:22:59.680 --> 00:23:05.599
do you think about it? All our lives using the

259
00:23:05.599 --> 00:23:12.359
different parts of our body, hands, her feet, our mouths

260
00:23:12.519 --> 00:23:14.559
our eyes, our.

261
00:23:14.599 --> 00:23:21.440
Jaw, every part of the body really is just being

262
00:23:21.640 --> 00:23:26.759
used from day one.

263
00:23:30.000 --> 00:23:34.720
And can you imagine if you was working all the

264
00:23:34.839 --> 00:23:40.480
time for in my case, quite a few I don't

265
00:23:40.519 --> 00:23:42.319
want to say my age anymore. I'm getting to that

266
00:23:42.359 --> 00:23:45.359
point where, no, guess how do you think I am?

267
00:23:46.480 --> 00:23:50.279
And I hope they say something younger, they say something older.

268
00:23:50.319 --> 00:23:54.000
That's when I just walk away. You know, That's what

269
00:23:54.079 --> 00:23:56.000
idea someone says. If I say how old are you?

270
00:23:56.039 --> 00:23:58.559
Then I figured out about my age and they say yes,

271
00:23:59.240 --> 00:24:02.400
I always go like twenty years older, say eighty three.

272
00:24:05.680 --> 00:24:14.160
Sometimes they laugh, sometimes they don't. Actually messed up. I

273
00:24:14.200 --> 00:24:15.960
got to be kept. My mouth's got me in trouble.

274
00:24:15.960 --> 00:24:27.960
A few times there was this was it? Oh yeah,

275
00:24:28.039 --> 00:24:30.960
I had this dinner party thing. We're all around the

276
00:24:31.000 --> 00:24:37.720
table eating and the host was just going to get

277
00:24:37.759 --> 00:24:39.440
the food. So were was sitting around. I think we

278
00:24:39.519 --> 00:24:45.240
had bread rolls and one there was a lady that

279
00:24:45.519 --> 00:24:49.240
I knew. I knew everyone on the table. Really. She said, Oh,

280
00:24:49.240 --> 00:24:54.240
I've got a special it's a secret I'm going to

281
00:24:54.279 --> 00:24:58.359
announce later to my boyfriend. Our boyfriend was in the

282
00:24:58.440 --> 00:25:01.920
kitchen bring the food in, and I just blurred out,

283
00:25:01.960 --> 00:25:10.440
you're pregnant, and she said yeah, and I kind of

284
00:25:10.519 --> 00:25:14.079
ruined it. I didn't ruin the pregnancy. I'm sure. She

285
00:25:14.160 --> 00:25:18.480
went on to a happy, happy birth and baby and stuff,

286
00:25:18.519 --> 00:25:22.000
and bearing in mind that was.

287
00:25:25.079 --> 00:25:25.319
Wow.

288
00:25:25.440 --> 00:25:29.319
The baby probably be about thirteen fourteen years old. Now,

289
00:25:29.880 --> 00:25:34.319
that's crazy. The babies. The baby's probably now leaving school

290
00:25:35.680 --> 00:25:38.359
to get their first job or to go to university

291
00:25:39.119 --> 00:25:48.640
that or college. That's just wild. It's so yeah. The hand,

292
00:25:51.279 --> 00:25:53.039
I'm looking at it, so I'm not got. I did

293
00:25:53.079 --> 00:25:55.119
have my eyes closed a little bit while I'm talking

294
00:25:55.160 --> 00:25:59.279
to you, but I've opened the eyes just to look

295
00:25:59.319 --> 00:26:01.920
at my hand. And I don't know what I was

296
00:26:01.960 --> 00:26:06.079
expecting to see. I mean, it's a hand if it

297
00:26:06.119 --> 00:26:11.000
looks the same as it ever does, but it does

298
00:26:11.039 --> 00:26:18.200
look relaxed. I think sometimes also, you know, with when

299
00:26:18.240 --> 00:26:23.759
it comes to discomfort physical parts of the body, I'm

300
00:26:23.839 --> 00:26:32.279
using that word instead of the pai in And it's

301
00:26:32.319 --> 00:26:34.440
weird that sometimes as a part of the body can

302
00:26:34.480 --> 00:26:38.200
almost feel like it's outside of the body. And I

303
00:26:38.200 --> 00:26:41.799
think that's that's the problem when it comes to the discomfort,

304
00:26:42.440 --> 00:26:46.559
it feels like it's too inside the body, and maybe

305
00:26:46.559 --> 00:26:50.920
it can do with being a bit dislodged, having a

306
00:26:50.960 --> 00:26:55.000
little bit of distance from it, maybe moving it outside

307
00:26:59.200 --> 00:27:05.880
and observe it like you would something that was detached, separated.

308
00:27:12.920 --> 00:27:14.559
And you may be thinking, you know what the word

309
00:27:14.559 --> 00:27:17.400
detached is. It means why did you have to say separated?

310
00:27:18.039 --> 00:27:22.039
Only both those words? It's fine. Sometimes I use two

311
00:27:22.039 --> 00:27:26.920
words that mean the same thing or similar words. Why

312
00:27:26.920 --> 00:27:29.920
did you have to do it twice? Exactly? That's that's

313
00:27:29.960 --> 00:27:38.359
what I do sometimes or often maybe occasionally. So the

314
00:27:38.440 --> 00:27:43.559
right hand, I'm looking at it, and you know, there's

315
00:27:43.720 --> 00:27:49.960
that I've now managed to connect it with my lower back,

316
00:27:52.759 --> 00:27:58.240
just in my mind. I've managed to connect the two

317
00:27:59.279 --> 00:28:03.240
my right hand and my lower back because that's where

318
00:28:03.279 --> 00:28:05.279
my personal thing is.

319
00:28:06.039 --> 00:28:06.359
And.

320
00:28:10.279 --> 00:28:12.440
That's what I'm going to do. I'm going to increase

321
00:28:12.920 --> 00:28:22.079
the sensation in my lower back. Okay, so it's more

322
00:28:22.640 --> 00:28:27.200
I can feel a bit more. That's what I'm going

323
00:28:27.240 --> 00:28:28.880
to do. You can do this as well if you want.

324
00:28:29.920 --> 00:28:32.839
This is something where focus on a part of your

325
00:28:32.839 --> 00:28:38.680
body that you'd like to reduce the physical sensation in.

326
00:28:42.279 --> 00:28:43.559
And what I'm going to do is I'm going to

327
00:28:43.599 --> 00:28:50.920
make a fist with my hand and then I'm just

328
00:28:50.960 --> 00:28:55.079
going to hold it for a couple of seconds. I'm

329
00:28:55.079 --> 00:28:57.440
gonna count from five down to one, and the I'm

330
00:28:57.440 --> 00:28:58.160
gonna let it just.

331
00:29:00.559 --> 00:29:00.880
Drop.

332
00:29:01.559 --> 00:29:04.279
And so I hold it above my above my knee,

333
00:29:04.519 --> 00:29:08.720
put it into a fist, and then five four three

334
00:29:08.839 --> 00:29:10.960
two one, and then just drop it back on my knee,

335
00:29:11.640 --> 00:29:18.640
open palm. So by putting it into a fist, I'm

336
00:29:18.680 --> 00:29:22.519
focusing on that part of my body that I wanted

337
00:29:22.640 --> 00:29:31.799
to relax. Counting five four three two one, relax, open

338
00:29:31.880 --> 00:29:35.519
my palm. Then it dropped to my knee, and just

339
00:29:35.680 --> 00:29:39.160
notice how that feels in that part of your body

340
00:29:39.400 --> 00:29:42.799
that you are connected to. So I'm going to do

341
00:29:42.839 --> 00:29:46.039
it now. Maybe you want to do it with me.

342
00:29:46.119 --> 00:29:49.640
If you want, it's up to you. So I'm gonna

343
00:29:49.640 --> 00:29:54.960
do a fist, focus on my lower back one like five,

344
00:29:55.119 --> 00:30:09.240
So I five four three two one relax. At this time,

345
00:30:09.240 --> 00:30:10.799
I'm going to do it a little bit higher up

346
00:30:10.839 --> 00:30:13.640
because I think it's got caught on my knee, so

347
00:30:13.640 --> 00:30:14.960
I'm gonna do it a bit higher up so I

348
00:30:14.960 --> 00:30:18.960
can open like that. So we kind of right. So

349
00:30:19.000 --> 00:30:22.720
I'm gonna lift it up, make my hand into a fist,

350
00:30:23.720 --> 00:30:38.599
focus on a lower back five four three two one. Relax. Ay,

351
00:30:38.599 --> 00:30:54.039
it's better, and do it again five four three two one. Relax.

352
00:31:01.240 --> 00:31:03.880
I tell you what's weird is when the part of

353
00:31:03.920 --> 00:31:06.599
your body that used to be problematic before you started

354
00:31:06.640 --> 00:31:11.640
listening to me starts to feel nice. That that's a

355
00:31:11.720 --> 00:31:19.519
strange experience. I had that with my lower back a

356
00:31:19.559 --> 00:31:25.000
few years back. I remember, I was, I was just walking.

357
00:31:25.400 --> 00:31:27.279
I was I just said the word walking. I shouldn't

358
00:31:27.279 --> 00:31:30.119
say that when Viney's around. I was in the field

359
00:31:31.000 --> 00:31:40.359
and my back actually felt pleasurable, like really pleasurable. It

360
00:31:40.480 --> 00:31:45.599
was weird. I noticed. One thing that seems to happen

361
00:31:46.519 --> 00:31:57.160
is the sensation of mild itchiness often replaces the feeling

362
00:31:57.200 --> 00:32:01.160
that was there before, but not the kind of itchiness

363
00:32:01.160 --> 00:32:09.440
that you need to scratch, just real gentle, gentle itchiness.

364
00:32:09.720 --> 00:32:13.839
I suppose similar to the feeling of healing do you

365
00:32:13.880 --> 00:32:17.880
know when you've got a cut and you cut, it

366
00:32:17.960 --> 00:32:23.079
starts to heal, and then there's a lot of slight

367
00:32:23.160 --> 00:32:27.000
bit of itchiness there underneath the skin. You don't need

368
00:32:27.039 --> 00:32:32.720
to scratch it. It's just it's so very mild, so

369
00:32:32.880 --> 00:32:43.000
very mild. Yeah, I don't know why that happens either. Really.

370
00:32:44.039 --> 00:32:47.440
It's one of those things I've never really understood. But

371
00:32:47.599 --> 00:32:50.359
I know one thing's for sure. There's a heck of

372
00:32:50.400 --> 00:32:54.880
a nicer feeling than the previous feeling I was having.

373
00:33:01.319 --> 00:33:07.400
It sometimes feels like, I mean, this isn't even me

374
00:33:07.480 --> 00:33:15.200
imagining it, but it's like every part of your body

375
00:33:16.319 --> 00:33:22.799
can be replaced in your mind, you know, a bit

376
00:33:22.920 --> 00:33:27.039
like we're just made of lego. Like our whole body

377
00:33:27.119 --> 00:33:33.160
is made of lego, and you can just take out

378
00:33:33.200 --> 00:33:37.559
a bit, but the bits on the outside are just

379
00:33:37.720 --> 00:33:46.880
sliding legos. So it's a new type of lego and

380
00:33:46.960 --> 00:33:50.759
you can just slide out that part of your body

381
00:33:51.599 --> 00:33:56.319
and replace it. Viny's and his dinner, by the way,

382
00:33:56.359 --> 00:34:03.160
in case you're wondering what that's slopping sound is, it's him. Okay,

383
00:34:04.480 --> 00:34:12.239
my right hand is still relaxed. And here's something else

384
00:34:12.280 --> 00:34:27.800
you can do when you focus on your hand and

385
00:34:27.880 --> 00:34:31.239
completely focus on your hand as well as him sloping

386
00:34:31.280 --> 00:34:34.719
away at his dinner. It's really weird because he only

387
00:34:34.960 --> 00:34:37.960
had he was playing with it, and he's like he

388
00:34:38.000 --> 00:34:41.920
didn't want it, but it's like his bone thing. It

389
00:34:42.119 --> 00:34:45.760
seems to have cleansed his palette so that he became

390
00:34:45.840 --> 00:34:51.320
more interested in eating his dinner. Well, he's a good boy.

391
00:34:51.519 --> 00:34:53.000
Hasn't had all of it, though, it's still a bit

392
00:34:53.039 --> 00:34:59.079
on a plate that he's kind of left. Because that

393
00:34:59.119 --> 00:35:01.559
food has got like th vegetables in it, and it's

394
00:35:01.599 --> 00:35:04.880
really a lot better than the stuff. Well, I think

395
00:35:04.880 --> 00:35:08.639
it's better than the other stuff he gets, but I

396
00:35:08.679 --> 00:35:12.320
think he prefers the other stuff, even though you know,

397
00:35:12.960 --> 00:35:15.480
I think there's carrots, there's peas and all kinds of

398
00:35:15.480 --> 00:35:21.360
stuff in there, which is good for animals. I think.

399
00:35:21.679 --> 00:35:25.719
I don't think humans need vegetables, but animals do not.

400
00:35:25.960 --> 00:35:31.119
Sticking to that, vegetables don't eat anything that can't spell.

401
00:35:32.639 --> 00:35:37.119
So when you focus, you imagine being able to take

402
00:35:37.280 --> 00:35:41.239
parts out of your body and just replace them with

403
00:35:41.360 --> 00:35:47.719
a new part, or even you could just take that

404
00:35:47.840 --> 00:35:50.800
part out of your body, you know, just the small

405
00:35:51.519 --> 00:35:57.719
section of your body. Just take that off, and you

406
00:35:57.760 --> 00:36:05.159
could put one replace with a colder version or a

407
00:36:05.280 --> 00:36:10.119
warmer version, whatever you think would suit you. So you

408
00:36:10.119 --> 00:36:13.400
could put a warmer version in, and notice how that

409
00:36:13.440 --> 00:36:16.400
feels when that part of your body now feels warmer,

410
00:36:23.119 --> 00:36:28.519
And you can imagine Vinny flapping his ears sends that

411
00:36:28.679 --> 00:36:36.079
cool breeze relaxing you even more. I think that's what

412
00:36:36.119 --> 00:36:47.000
they call integration, integrating your background sounds. So I'm just

413
00:36:47.079 --> 00:36:50.119
testing at myself that warmness does seem to help. I

414
00:36:50.159 --> 00:36:53.400
wonder if you do it with some cold something that

415
00:36:53.480 --> 00:36:57.039
feels like maybe not icy cold, maybe icy cold if

416
00:36:57.039 --> 00:37:01.360
you want it to be, but just cool. And imagine

417
00:37:01.920 --> 00:37:05.519
putting that part of the body on into that part

418
00:37:05.559 --> 00:37:09.079
but it's cool this time. How does that change how

419
00:37:09.119 --> 00:37:13.800
it feels while Vinnie drinks some water. You've got some

420
00:37:13.840 --> 00:37:18.760
proper sound effects on this recording, So imagine that body

421
00:37:19.119 --> 00:37:29.519
being cool being replaced by a cool part. Okay, yes,

422
00:37:35.440 --> 00:37:37.719
that's all right. I think I prefer the warf though,

423
00:37:37.920 --> 00:37:43.960
to be honest. Yeah, I want to go back to

424
00:37:44.000 --> 00:37:46.159
the wall to take that output the warp back in

425
00:37:47.400 --> 00:37:59.800
war Yeah, it's nicer, just a bit of warm being radiated.

426
00:38:04.079 --> 00:38:06.400
I wonder what that's what they call them radiators because

427
00:38:06.480 --> 00:38:11.440
warmth radiates from them.

428
00:38:11.480 --> 00:38:12.960
Heat radiates, doesn't it.

429
00:38:14.519 --> 00:38:22.599
I never thought about that before, so yeah, focusing on

430
00:38:22.639 --> 00:38:25.400
my lower back is definitely the warmth is doing it.

431
00:38:29.559 --> 00:38:39.239
If anything, it's actually it feels quite nice. Yeah, I

432
00:38:39.239 --> 00:38:50.480
think that warmth is more useful to me. And the

433
00:38:50.559 --> 00:38:51.880
sound of INNI in the background.

434
00:38:52.119 --> 00:38:56.599
Really yeah, it's good.

435
00:38:57.880 --> 00:39:12.519
It's now just focus on it's nice. It feels nice.

436
00:39:12.960 --> 00:39:16.960
It feels actually, I mean the rest of my body.

437
00:39:17.119 --> 00:39:19.719
Notice if the rest of your body's feeling more relaxed

438
00:39:20.239 --> 00:39:24.039
after relaxing your hand and listening to my boring voice

439
00:39:24.079 --> 00:39:42.840
for the last forty five fifty minutes whatever, it's been Ah,

440
00:39:43.440 --> 00:39:45.360
and there's not a lot going on inside of my brain,

441
00:39:46.320 --> 00:39:49.639
like in my mind. I mean, people that know me

442
00:39:49.719 --> 00:39:53.440
might argue that maybe that's always the case, but you know,

443
00:39:53.559 --> 00:40:00.639
right now, it feels like everything's going fairly slow. My

444
00:40:00.800 --> 00:40:04.840
right hands still relaxed, but then so's my left hand,

445
00:40:05.280 --> 00:40:16.800
so my feet, my legs, arms, shoulders, chest, stomach, and back. Yeah, okay,

446
00:40:17.000 --> 00:40:23.679
that's nice. I wasn't really aiming for any particular type

447
00:40:23.679 --> 00:40:31.360
of relaxation, but maybe my body just got bored listening

448
00:40:31.360 --> 00:40:34.920
to my voice after all, that is what this is.

449
00:40:38.480 --> 00:40:41.760
I think all the birds have got together with Finny,

450
00:40:42.639 --> 00:40:51.800
like how can we disturb his recording? He's done everything

451
00:40:51.840 --> 00:40:54.960
he can and now the birds, I mean, how many

452
00:40:55.000 --> 00:41:10.639
pigeons can he literally fit on one branch? So this

453
00:41:10.760 --> 00:41:13.239
is just something you can It's a case of like,

454
00:41:14.000 --> 00:41:17.639
how do you feel now? How do you feel different

455
00:41:17.639 --> 00:41:24.519
from how you did before? And the background sounds that

456
00:41:24.519 --> 00:41:28.880
will always be around. This isn't one of those recordings.

457
00:41:29.039 --> 00:41:31.800
I'm just aware. I'm a bit more aware of it

458
00:41:31.840 --> 00:41:42.079
today than recently because a bird seem to be a

459
00:41:42.079 --> 00:41:50.360
lot more active and then he seems to be well.

460
00:41:50.360 --> 00:41:55.760
Sometimes he just falls asleep, but he's definitely got a

461
00:41:55.800 --> 00:42:04.239
lot of energy in him right now. Bless him. So

462
00:42:04.280 --> 00:42:09.559
it's a case of how do you feel different to

463
00:42:09.639 --> 00:42:12.360
how you felt before you started listening to this recording?

464
00:42:19.039 --> 00:42:21.320
When I have a little word with Herbert, that's the

465
00:42:21.400 --> 00:42:31.840
pigeon like he used to He hasn't done it lately,

466
00:42:31.920 --> 00:42:33.800
but he used to come onto the windows film like

467
00:42:34.079 --> 00:42:40.159
wave to me. Doesn't do that so much. I mean

468
00:42:40.239 --> 00:42:43.280
he used to do more before I've got Vinnie. I

469
00:42:43.320 --> 00:42:46.480
don't know if he's maybe he's just a bit jealous

470
00:42:48.159 --> 00:42:50.239
when I got Vini, because I've had Vinnie for two

471
00:42:50.400 --> 00:42:55.599
and two years and what five two years and four months,

472
00:42:57.239 --> 00:43:02.360
So maybe, yeah, maybe Herbert it's a little bit. You know,

473
00:43:02.760 --> 00:43:05.679
he wanted me offer himself. But I keep saying, I

474
00:43:05.760 --> 00:43:08.719
say to all the birds that you know, there's plenty

475
00:43:08.719 --> 00:43:20.400
of me to go around, plenty of love, love, some

476
00:43:20.639 --> 00:43:29.480
loud people out there, right, rare, rare, right, bless bless

477
00:43:29.480 --> 00:43:38.079
them all. So and I realized that I'm quite conscious

478
00:43:38.119 --> 00:43:46.400
that these sessions are very probably, very very different from

479
00:43:46.719 --> 00:43:56.800
what is normal. I say normal, but what is? But

480
00:43:56.880 --> 00:44:00.000
I don't don't think it's anyone else possibly in the world.

481
00:44:00.079 --> 00:44:08.760
While doing this what I do like relief of pai

482
00:44:09.039 --> 00:44:16.079
n by boring you, like let me bore your pain away.

483
00:44:16.079 --> 00:44:18.039
I don't think there's no one else doing anything like this,

484
00:44:20.159 --> 00:44:23.400
and it's probably a good reason for it. It's probably

485
00:44:23.639 --> 00:44:27.639
a very good reason, Like yeah, because it's ridiculous idea,

486
00:44:31.199 --> 00:44:33.280
but you know, some people seem to like it. So

487
00:44:34.159 --> 00:44:36.199
we're just going I want to continue. I mean, this

488
00:44:36.239 --> 00:44:39.159
is a twenty third recording, twenty third version of this,

489
00:44:40.760 --> 00:44:44.039
and you just need to let me know because if

490
00:44:44.079 --> 00:44:51.280
it's useful, even if it relaxes you because the relaxation

491
00:44:51.480 --> 00:44:58.599
in itself reduces the physical discomfort. It just naturally does

492
00:44:58.639 --> 00:45:02.960
that because stressing it, so reducing the stress decreases it.

493
00:45:04.400 --> 00:45:10.079
So hopefully by listening to me boring you, you will

494
00:45:10.119 --> 00:45:13.719
feel more relaxed in your body, your mind slows down,

495
00:45:14.760 --> 00:45:21.719
and you have more comfort. And maybe maybe some of

496
00:45:21.760 --> 00:45:25.840
the few little techniques and ideas that I have may

497
00:45:25.920 --> 00:45:31.920
also be useful as well. So thank you for listening.

498
00:45:33.000 --> 00:45:35.760
Remember to be kind to yourself, because you do deserve

499
00:45:35.800 --> 00:45:39.519
to be happy and be gentle with yourself. You deserve

500
00:45:39.559 --> 00:45:55.119
to feel safe, lots of love. Bye. Relax in a

501
00:45:55.239 --> 00:46:06.079
more deep and meaningful way, maybe in a way that

502
00:46:06.280 --> 00:46:15.840
can not just allow you to feel calmer now and

503
00:46:16.840 --> 00:46:25.199
throughout the time we spend together here, not just relaxed

504
00:46:27.440 --> 00:46:31.679
at the end of the recording when it's finished and

505
00:46:31.719 --> 00:46:41.599
you can enjoy that sense of comfort and peace, but

506
00:46:41.760 --> 00:46:55.159
also I think it would be nice to have those

507
00:46:55.519 --> 00:47:12.480
feelings of relaxation continue for longer after the recording has ended,

508
00:47:17.559 --> 00:47:29.760
so that you can still benefit from listening to my voice,

509
00:47:30.119 --> 00:47:41.599
maybe in a few hours time, perhaps tomorrow, and then

510
00:47:41.719 --> 00:47:49.719
by listening regularly, especially if you find, like some people

511
00:47:49.760 --> 00:47:53.360
do and myself as well. I sometimes I find one

512
00:47:53.400 --> 00:48:03.760
particular recording that really resonates with me, and I just

513
00:48:03.880 --> 00:48:09.519
listened to it over and over again every morning, every evening.

514
00:48:17.159 --> 00:48:21.800
There was this recording from We're going back to about

515
00:48:21.920 --> 00:48:27.199
nineteen ninety nine. It wasn't hypnosis, but it was a

516
00:48:27.320 --> 00:48:36.760
guided visualizations. It kind of was hypnosis, really, and I

517
00:48:36.840 --> 00:48:40.159
managed to find it again and it still has the

518
00:48:40.199 --> 00:48:49.400
same effect on me. And part of it was the

519
00:48:49.480 --> 00:49:02.800
person's voice relaxed me just felt so peace, and I'd

520
00:49:02.800 --> 00:49:09.960
look forward to listening to her in the morning and

521
00:49:10.079 --> 00:49:21.199
in the evening. And I knew before even pressing the

522
00:49:21.239 --> 00:49:29.719
play button that since I've done that pressed the play button.

523
00:49:30.519 --> 00:49:41.519
This was in the days of CD players press the

524
00:49:41.559 --> 00:49:46.920
play button. In fact, it might have even been a

525
00:49:47.000 --> 00:49:51.519
tape tape recorder. I'd lie down on the bed and

526
00:49:51.559 --> 00:50:10.079
then even without necessarily listening to her words because I

527
00:50:10.119 --> 00:50:17.599
had them memorized. Really, it was as if my body

528
00:50:19.519 --> 00:50:32.960
knew exactly what to do, and the muscles just almost

529
00:50:33.039 --> 00:50:53.440
went into automatic relaxation, and I remember my mind would

530
00:50:53.480 --> 00:51:04.880
slow down. Oh. Now, I was listening to this recording

531
00:51:08.199 --> 00:51:14.280
in the early days of learning hypnosis, and long before

532
00:51:15.880 --> 00:51:23.960
I ever made any videos or audio recordings myself, because

533
00:51:23.960 --> 00:51:27.000
I didn't start doing that till two thousand and six.

534
00:51:33.760 --> 00:51:49.559
But I knew, I knew how helpful I found being

535
00:51:49.599 --> 00:51:58.800
able to just let go, to have that trust in

536
00:51:58.880 --> 00:52:09.480
the person I'm listening to, knowing that it's going to

537
00:52:09.519 --> 00:52:20.320
be just as relaxing, if not more so. Each time

538
00:52:20.559 --> 00:52:33.119
you hear my voice, you may feel the same. Some

539
00:52:33.400 --> 00:52:47.599
people have been listening to me for over a decade,

540
00:52:48.440 --> 00:52:52.480
maybe not solidly, obviously not twenty four hours a day,

541
00:52:54.199 --> 00:53:07.960
but maybe people come back. Some people maybe listen every day.

542
00:53:12.440 --> 00:53:20.519
That's something that I do which you may not realize

543
00:53:20.840 --> 00:53:39.440
by listening, is when I record these recordings. Now, for example,

544
00:53:43.960 --> 00:53:54.159
I also am affected by the words that I say.

545
00:53:57.000 --> 00:54:03.519
So if I set to you focus on your feet,

546
00:54:05.920 --> 00:54:13.639
notice your feet relaxing. I will be focusing on my feet.

547
00:54:18.559 --> 00:54:35.960
I will be noticing my feet relaxing. If I said,

548
00:54:36.079 --> 00:54:43.760
focus on your hands, and maybe notice the difference between

549
00:54:43.800 --> 00:54:54.679
each hand. Perhaps notice the air in the room, the

550
00:54:54.800 --> 00:54:55.960
temperature of the room.

551
00:54:57.840 --> 00:54:59.440
On the backs of your hands.

552
00:55:07.199 --> 00:55:11.119
You may start to notice what almost feels like a

553
00:55:11.239 --> 00:55:19.320
very light breeze, even though there may not be any

554
00:55:19.719 --> 00:55:24.639
type of breeze at all where you are right now,

555
00:55:32.800 --> 00:55:43.400
and as you become aware of your hands, I'm also

556
00:55:43.760 --> 00:56:11.920
aware of how relaxed my hands are feeling now and

557
00:56:12.119 --> 00:56:19.039
when it comes to potentially drifting off to sleep, which

558
00:56:19.119 --> 00:56:33.239
may be the reason you're listening, I also feel drowsy

559
00:56:35.519 --> 00:56:48.960
when I make these recordings. I also notice my mind drifting.

560
00:56:56.880 --> 00:57:09.480
In fact, at times I've actually fallen asleep without even noticing,

561
00:57:14.320 --> 00:57:23.480
and then I carry on talking. And it's only when

562
00:57:23.760 --> 00:57:32.880
I listen back to do the editing I hear snoring

563
00:57:34.800 --> 00:57:45.039
and I think I don't remember snoring. I remember Talking's

564
00:57:45.159 --> 00:57:52.480
snoring was a pig turned up. That's why I sound

565
00:57:52.599 --> 00:58:03.840
like when I snore, like a really into a whole experience.

566
00:58:11.760 --> 00:58:20.840
I don't know how you feel. How relaxed do you

567
00:58:20.920 --> 00:58:26.920
feel in your feet, how relaxed.

568
00:58:30.000 --> 00:58:31.880
You feel in your hands.

569
00:58:46.920 --> 00:58:59.159
I have noticed more and more that the more relaxed,

570
00:59:00.920 --> 00:59:16.719
deeper level of comfort you feel, the easier your breathing becomes.

571
00:59:23.320 --> 00:59:39.960
It's almost like that additional muscle relaxation. So this allows

572
00:59:40.000 --> 01:00:11.079
you to breathe easier without necessarily focusing and on your breath. However,

573
01:00:11.320 --> 01:00:40.119
being able to notice the ease in which you breathe

574
01:00:40.320 --> 01:01:30.159
so naturally you breathe so very easily and smoothly. Whenever

575
01:01:30.280 --> 01:01:48.599
I imagine my breathing improving, when I've got my eyes closed,

576
01:01:54.599 --> 01:02:07.480
I tend to visually a beautiful field with trees and

577
01:02:07.760 --> 01:02:41.280
flowers producing all that life giving oxygen. And it feels

578
01:02:41.400 --> 01:03:03.159
nice too, if nothing else, just taking some time away

579
01:03:07.880 --> 01:03:51.159
from everything, enjoying that feeling of peace, serenity with a

580
01:03:51.519 --> 01:04:43.440
joyful heart. Time seems to just drip by, so very slowly, relaxed,

581
01:04:49.320 --> 01:05:28.440
so deeply peaceful, completely unattached to any thoughts whatsoever in

582
01:05:28.639 --> 01:06:33.000
this moment, completely free, noticing that your mind has slowed down.

583
01:06:41.320 --> 01:07:28.000
Slowed down because nothing really requires your attention. You can

584
01:07:28.280 --> 01:07:44.400
enjoy the physical sensations of allowing the stress to drip

585
01:07:45.119 --> 01:08:04.920
out of your body, appear out of every part of

586
01:08:05.119 --> 01:08:30.119
your body, and being released from your brain your mind

587
01:08:48.760 --> 01:09:29.199
slowly but surely. The muscles in your legs relax res

588
01:09:32.680 --> 01:10:16.159
rex so very deeply, relax so deeply, and the feelings,

589
01:10:18.760 --> 01:10:43.640
the pleasant feelings in your arms and shoulders, deepening each

590
01:10:44.039 --> 01:10:56.039
part of your body further and deeper.

591
01:11:05.960 --> 01:11:27.079
And deeper, noticin the feelings in the.

592
01:11:27.000 --> 01:12:27.359
Back of your neck, the feelings in your wrists, muscles

593
01:12:29.000 --> 01:13:06.119
in front of your body, I will say, feeling peaceful, deep,

594
01:13:23.279 --> 01:13:33.600
there's a sense of pace spreads through your very core.

595
01:14:04.119 --> 01:14:24.039
Even when you focus on your mind. Her mind becomes

596
01:14:31.319 --> 01:16:08.680
be and slowerven, deeper, relaxing, a very slow stomach, peace

597
01:16:08.840 --> 01:16:51.359
full in your stomach, held back. Notice, Notice how relaxed

598
01:16:55.760 --> 01:17:08.520
you now feel in the hall of your back.

599
01:17:33.680 --> 01:17:34.880
In a spy.

600
01:17:38.600 --> 01:17:41.000
From your brain all.

601
01:17:40.560 --> 01:17:48.159
The way down the middle of your back, sending and

602
01:17:48.640 --> 01:18:22.399
receiving millions of messages every day, deep comfort increasing deeply

603
01:18:22.880 --> 01:19:28.439
relaxed knees relax spreading those signals down your spine or

604
01:19:28.520 --> 01:19:51.880
cord into air, every part of your body, your shins

605
01:19:52.079 --> 01:20:40.199
and your calf muscles, your elbows, feelings of peace.

606
01:20:42.760 --> 01:20:44.760
And tranquility.

607
01:20:47.800 --> 01:21:01.960
Spreading through your body, tips of your toes, to your eyes,

608
01:21:06.159 --> 01:21:28.119
your fingers. All wait till you know about letting her read,

609
01:21:28.640 --> 01:22:21.760
letting her pace drift in mind.

610
01:22:26.239 --> 01:22:43.920
Just wander in a way happy to let go, Let

611
01:22:43.960 --> 01:23:50.640
go completely, Let go, said tranquil old body, enjoying a sense.

612
01:24:14.960 --> 01:24:15.680
Listening that.

613
01:24:19.359 --> 01:24:21.159
He more.

614
01:25:29.560 --> 01:26:05.600
Hey, enjoy.

615
01:26:10.760 --> 01:26:56.319
The space, this space of peace and safety. Surery relaxed.

616
01:27:25.520 --> 01:27:30.000
Us must.

617
01:27:57.840 --> 01:27:58.399
Leading to.

618
01:28:25.520 --> 01:28:45.560
Letting go. Maybe we can just.

619
01:28:48.399 --> 01:28:57.279
Focus on the different parts of your body, just to

620
01:28:57.520 --> 01:30:26.359
notice you forehead and your eyes u so loose, noticing

621
01:30:26.399 --> 01:31:33.279
in the sense of complete freedom, absolute freedom, da.

622
01:31:46.000 --> 01:31:59.359
Day's on.

623
01:32:01.439 --> 01:32:42.039
Energy paste to breeze so much.

624
01:32:41.880 --> 01:32:43.039
Ease, yeah.

625
01:33:24.359 --> 01:33:24.640
Loose.

626
01:33:45.960 --> 01:33:52.600
You may have or may not have noticed.

627
01:33:56.800 --> 01:34:58.479
Your mind drifted, peaceful, move any even more deep in

628
01:34:58.560 --> 01:35:00.000
the direction of.

629
01:35:04.800 --> 01:36:35.720
Total blissphul pace blisphul pace direft t to pace.

630
01:37:06.079 --> 01:37:56.199
Circlm let him go, peace of mind, re.

631
01:38:01.199 --> 01:38:30.560
Body c rexed, cirlaxed.

632
01:38:55.119 --> 01:38:58.319
A body feels almost.

633
01:38:59.439 --> 01:39:00.640
In this supple.

634
01:39:15.520 --> 01:39:52.800
So very relaxed. Mine pace from so pace from real

635
01:40:00.119 --> 01:40:30.279
echo som.

636
01:40:36.000 --> 01:40:42.239
And you could start to notice that you are feeling

637
01:40:42.600 --> 01:40:53.840
more relaxed, even though I've not purposely focused your mind

638
01:40:54.800 --> 01:41:02.359
upon that sense of physical comfort that is growing within

639
01:41:02.479 --> 01:41:11.640
you throughout your body, and your mind starts to slow down,

640
01:41:16.560 --> 01:41:23.840
And that could be almost in recognition of I guess

641
01:41:24.159 --> 01:41:36.720
my speech not being particularly fast, and things just generally

642
01:41:38.319 --> 01:41:49.359
feel calmer. Just by listening to my voice, you give

643
01:41:49.399 --> 01:41:57.640
yourself an opportunity to take a break from the day,

644
01:41:58.479 --> 01:42:06.000
take a break from your life as it is, and

645
01:42:06.119 --> 01:42:13.880
to give yourself a rest, giving yourself permission to take

646
01:42:13.960 --> 01:42:19.520
some time off and to allow your body to relax

647
01:42:21.239 --> 01:42:29.399
and allow your mind to slow down, which in turn

648
01:42:31.760 --> 01:42:41.279
releases the tension any stresses that you had in your body.

649
01:42:43.359 --> 01:42:47.279
It's almost as if the parts of your body just

650
01:42:47.520 --> 01:42:59.239
open up, allowing the negativity out and at the same

651
01:42:59.359 --> 01:43:10.640
time replacing that negativity with positive heathing energy, which then

652
01:43:10.800 --> 01:43:20.079
fills your body up and your mind to also starts

653
01:43:20.119 --> 01:43:35.279
to appreciate those feelings of increasing confidence and an almost

654
01:43:35.920 --> 01:43:52.199
uplifting feeling, positive healing, an energy that spreads through your

655
01:43:52.239 --> 01:44:03.439
body like a wave of comfort, and all this comes

656
01:44:03.560 --> 01:44:15.600
and just allowing yourself a few minutes, maybe half an hour,

657
01:44:16.039 --> 01:44:21.520
however long you want it to be, to just rest

658
01:44:26.199 --> 01:44:35.039
and allow your mind and your body to almost reset

659
01:44:35.720 --> 01:44:54.399
itself to the settings of comfort and relaxation, calmness, which

660
01:44:54.439 --> 01:45:04.079
allows more room for feelings of pleasure and happiness.

661
01:45:07.520 --> 01:45:10.439
To move around your body.

662
01:45:11.880 --> 01:45:18.359
And into your mind, almost as if your mind and

663
01:45:18.399 --> 01:45:30.279
your body are sinking together, almost mirroring each other with

664
01:45:30.399 --> 01:45:44.840
that growing positivity and calmness. And it feels nice, really

665
01:45:44.920 --> 01:45:50.800
does feel nice to know that you are the one

666
01:45:50.920 --> 01:46:06.800
that has allowed yourself to feel more comfort and to experience.

667
01:46:08.439 --> 01:46:09.800
More of this.

668
01:46:11.359 --> 01:46:26.760
Deep relaxation spreading throughout your body. And as I focus

669
01:46:28.079 --> 01:46:30.319
on each part of your body.

670
01:46:32.680 --> 01:46:34.279
You can notice that.

671
01:46:34.039 --> 01:46:35.000
That part.

672
01:46:38.720 --> 01:46:51.159
Becomes even more relaxed just by focusing on it. It

673
01:46:51.319 --> 01:47:04.920
becomes even more calm and comfortable, just by focusing. And

674
01:47:05.079 --> 01:47:10.600
as I move down on your body, starting at your head,

675
01:47:13.279 --> 01:47:18.600
the parts that you have already focused on will continue

676
01:47:19.960 --> 01:47:27.079
to relax deeply, and those parts that have not yet

677
01:47:27.239 --> 01:47:40.159
focused on or just automatically release any remain intention in

678
01:47:40.279 --> 01:47:46.319
anticipation of even more comfort about to come.

679
01:47:51.800 --> 01:47:54.760
Now, I'm going to.

680
01:47:54.880 --> 01:48:01.960
Start by focusing on your forehead. Just being aware of

681
01:48:02.279 --> 01:48:10.560
the feelings of your forehead and then your background sounds

682
01:48:12.319 --> 01:48:17.760
like mister Herbert Opigeon can just allow you to feel

683
01:48:17.800 --> 01:48:27.840
even more relaxed. Just means you're in the moment. This

684
01:48:27.960 --> 01:48:30.760
isn't this isn't a sterile environment.

685
01:48:32.119 --> 01:48:33.119
This is the world.

686
01:48:36.560 --> 01:48:42.600
I live in the countryside, so there's lots of nature

687
01:48:43.119 --> 01:48:53.640
sounds around. So as you focus on your forehead, just

688
01:48:53.840 --> 01:49:03.920
notice how it becomes even more relaxed as you focus

689
01:49:03.920 --> 01:49:09.760
only on my voice and that part of your body.

690
01:49:13.640 --> 01:49:21.880
Moving down to your eyes, focusing on your eyes, noticing

691
01:49:24.359 --> 01:49:34.079
how your eyelids feel so heavy yet so light at

692
01:49:34.119 --> 01:49:40.600
the same time, and all the muscles around your eyes

693
01:49:40.840 --> 01:49:55.279
relaxing completely, moving your focus down to your mouth, your lips,

694
01:49:55.720 --> 01:50:02.479
your tongue, your teeth, and your gums, the whole of

695
01:50:02.520 --> 01:50:17.520
your mouth relaxing, calm and lease. As you focus now

696
01:50:18.119 --> 01:50:24.960
on your jaw, not just the parts of your jaw

697
01:50:25.119 --> 01:50:29.560
near your mouth and your chin, but all the way

698
01:50:29.640 --> 01:50:36.000
up the size of your face to your ears, the

699
01:50:36.239 --> 01:50:37.359
hole of.

700
01:50:37.479 --> 01:50:41.479
Your jaw, feeding.

701
01:50:45.199 --> 01:50:47.720
More relaxed.

702
01:50:51.119 --> 01:51:00.000
And calm.

703
01:51:00.119 --> 01:51:09.199
Focus in on your neck, the front of your neck.

704
01:51:09.039 --> 01:51:20.880
And your throat, relaxing and loose and calm.

705
01:51:21.039 --> 01:51:27.279
The sides of your neck, right and left side.

706
01:51:27.000 --> 01:51:27.800
Of your neck.

707
01:51:30.560 --> 01:51:33.960
Relax and lease.

708
01:51:37.760 --> 01:51:44.680
And calm.

709
01:51:44.960 --> 01:51:51.800
And now the back of your neck, focusing on the

710
01:51:51.840 --> 01:52:02.279
back of your neck, letting go of any tension that

711
01:52:02.479 --> 01:52:11.399
may have been there before, and enjoying that sense of

712
01:52:12.359 --> 01:52:23.079
increasing comfort and release. Then you can experience in the

713
01:52:23.119 --> 01:52:35.399
back of your neck, moving down your back and moving

714
01:52:35.640 --> 01:52:39.760
either side of your spine right from the.

715
01:52:39.640 --> 01:52:40.960
Top of your back.

716
01:52:42.520 --> 01:52:53.960
All the way down to the bottom of your back, down.

717
01:52:56.199 --> 01:53:04.119
To your lower back. As you move up and down

718
01:53:06.359 --> 01:53:12.960
your spine, you can feel the muscles either side of

719
01:53:13.000 --> 01:53:14.119
your spine.

720
01:53:15.880 --> 01:53:30.479
Relaxing even more, and as those muscles relax that sense

721
01:53:30.560 --> 01:53:41.079
of comfort starts to spread outwards from your spine into

722
01:53:41.239 --> 01:53:47.880
both sides of your back, the top of your back,

723
01:53:48.720 --> 01:53:54.960
the middle end your lower back. And as you scan

724
01:53:56.640 --> 01:54:04.479
gently and slowly up and down your back, there's the

725
01:54:04.640 --> 01:54:10.520
muscles in the top of your back relax and become looser.

726
01:54:14.840 --> 01:54:20.840
The muscles in the middle of your back also seem

727
01:54:20.960 --> 01:54:30.479
to just almost divide from each other, separating and almost melting.

728
01:54:36.239 --> 01:54:42.239
And in your lower back there seems to be an

729
01:54:42.279 --> 01:54:56.520
extra special feeling of comfort. The spreads into your hips,

730
01:54:58.760 --> 01:55:06.720
so down your lower back, into your hips, into the

731
01:55:06.800 --> 01:55:15.520
area where your cosix are, and into your buttocks and

732
01:55:15.640 --> 01:55:25.079
almos muscles that spread bring your lower back into your

733
01:55:25.159 --> 01:55:38.520
hip area, start to melt, start to reading, let go,

734
01:55:45.079 --> 01:55:51.880
and even nowhere about to focus on your shoulders. Your

735
01:55:52.039 --> 01:56:03.319
back and your spine will continue to let go, continue

736
01:56:03.520 --> 01:56:18.439
to relax so calmly, and she focus on your shoulders.

737
01:56:20.199 --> 01:56:37.000
You may notice they're already feeling really loose, They're already.

738
01:56:39.319 --> 01:56:53.479
Feeding calm and I feeling.

739
01:56:57.239 --> 01:57:05.640
Those muscles then move from your neck into your shoulders.

740
01:57:12.119 --> 01:57:14.199
Feels so soft.

741
01:57:17.039 --> 01:57:23.720
And gentle, so smooth.

742
01:57:29.279 --> 01:57:41.560
And calm, and.

743
01:57:41.720 --> 01:57:54.600
The feeling in your shoulders seens to spread deep into

744
01:57:54.640 --> 01:58:05.079
your shoulders. A sense of relaxation, not just traveling deeply

745
01:58:05.439 --> 01:58:22.439
into your muscles, but also relaxing the bones and moving

746
01:58:22.520 --> 01:58:30.840
all the way to underneath your arms, relaxing a whole

747
01:58:31.000 --> 01:58:36.000
area between the tops of your shoulders and underneath your

748
01:58:36.159 --> 01:58:55.960
arms healing. You feel so relaxed and comfortable in your shoulders,

749
01:58:59.479 --> 01:59:05.119
which sense that's deep healing.

750
01:59:08.079 --> 01:59:15.600
Message into your arms.

751
01:59:21.800 --> 01:59:26.880
You may feel almost as if your arms are not

752
01:59:27.000 --> 02:00:05.760
even there because they're so relaxed, so deeply relaxed, so calm.

753
02:00:06.279 --> 02:00:13.279
So this.

754
02:00:20.800 --> 02:00:32.199
The feelings spreading all way down your arms, two elbows,

755
02:00:35.720 --> 02:01:04.119
including your elbows, comfort spreads your way into wrists, your

756
02:01:04.199 --> 02:01:19.800
forearments and your wrists so heavy, yet at the same

757
02:01:20.960 --> 02:02:03.079
time sunlight and gentle fy coscine. Now on.

758
02:02:05.680 --> 02:02:59.199
Your hands, your hands, so peaceful in your hands, This

759
02:02:59.359 --> 02:03:02.199
is said.

760
02:03:03.760 --> 02:03:05.199
Real pace.

761
02:03:17.000 --> 02:03:30.800
It just seems to feel so familiar on your hands,

762
02:03:31.039 --> 02:05:08.680
relax deeply Else you things things sh you think it

763
02:05:08.880 --> 02:05:55.720
tips meving your attention to frount to your body. So

764
02:05:56.279 --> 02:06:10.319
comfortable man new focus.

765
02:06:12.079 --> 02:06:12.520
Lights.

766
02:07:31.319 --> 02:07:58.680
I love musculs in your fids and niece, I relaxed

767
02:08:26.199 --> 02:08:30.600
calf muscles just shades.

768
02:08:33.720 --> 02:08:35.079
A PUSI.

769
02:10:34.039 --> 02:10:38.199
And the fathing you fats.

770
02:10:44.399 --> 02:11:40.680
So peaceful, so calm, sad, peaceful, sycom so peaceful, sycom.

771
02:11:44.119 --> 02:11:59.000
So peace for b sner.

772
02:12:03.079 --> 02:12:17.760
Peace fall, calm, a lout, that.

773
02:12:18.199 --> 02:12:30.239
Deep relaxation, to spread your chest, in your stomach, relad.

774
02:12:37.920 --> 02:12:56.760
Let's you go everything. So I'm gonna start counting down

775
02:12:56.840 --> 02:13:08.319
now from twenty down to one. You can imagine in

776
02:13:08.359 --> 02:13:13.960
a way it's like just walking down some steps in

777
02:13:14.079 --> 02:13:19.600
each step or twenty steps, and each step represents a

778
02:13:19.800 --> 02:13:33.439
level of comfort. Each step represents a deepening of that comfort,

779
02:13:40.039 --> 02:13:46.239
and the furvies you walk down those steps deeper and

780
02:13:46.359 --> 02:15:42.479
more relaxed you feel so starting with number twenty twenty, nineteen, eighteen, seventeen,

781
02:16:28.720 --> 02:26:04.479
sixteenhhhhhhhh three four four too well No eight seven us

782
02:26:28.479 --> 02:29:03.440
the six five si.

783
02:30:06.000 --> 02:30:40.079
Four us.

784
02:32:33.920 --> 02:33:40.079
The dust.

785
02:34:34.479 --> 02:34:51.559
Now, as you focus on your eyes, you're gonna count

786
02:34:51.639 --> 02:35:03.479
down from tenning down to one, focusing just on your eyes,

787
02:35:07.200 --> 02:35:15.760
your eyelids, the muscles around your eyes, your eye walls themselves,

788
02:35:17.239 --> 02:35:34.319
a whole area that makes up your eye. And as

789
02:35:34.319 --> 02:35:42.760
we count down from ten down to one, whilst focus

790
02:35:42.840 --> 02:35:57.879
in on your eyes, you'll become twice is relaxed with

791
02:35:58.239 --> 02:36:11.280
each number counting down that you may find the all

792
02:36:11.319 --> 02:36:17.520
you want to do is just drift off to sleep.

793
02:36:20.479 --> 02:36:27.120
And if that's what you want, then just allow yourself

794
02:36:27.200 --> 02:36:41.879
to do that. Now, focusing on your eyes, I'm going

795
02:36:41.959 --> 02:37:26.840
to begin counting down from ten down to one right now, two.

796
02:37:27.000 --> 02:38:02.319
Nine eight.

797
02:38:55.440 --> 02:43:21.879
Seven four.

798
02:43:24.120 --> 02:46:05.000
Three, So.

799
02:46:13.360 --> 02:46:25.159
Counting down from ten to one ten nine eight seven

800
02:46:26.760 --> 02:46:40.280
six five four three two.

801
02:46:41.159 --> 02:46:47.239
One.

802
02:46:48.399 --> 02:46:51.360
And maybe that was a bit too quick in order

803
02:46:51.399 --> 02:46:55.360
to relax. Maybe it's a bit too fast for you

804
02:46:55.639 --> 02:47:05.360
to notice the calming of your body, maybe even a

805
02:47:05.399 --> 02:47:09.200
little bit of pressure there, like you're counting down from

806
02:47:09.280 --> 02:47:12.079
ten to one. Would you expect me to do? Man,

807
02:47:12.920 --> 02:47:16.639
expect me to stick go with floppy just because you're

808
02:47:16.680 --> 02:47:26.079
counting down. We could try it again, but this time

809
02:47:26.120 --> 02:47:26.440
I'll go.

810
02:47:26.399 --> 02:47:27.879
A bit slower.

811
02:47:29.360 --> 02:47:34.280
This time, and you focus on the whole of your

812
02:47:34.280 --> 02:47:42.719
body before we focus on your legs. Just notice how

813
02:47:42.760 --> 02:47:56.879
your body does start to feel more relaxed with every

814
02:47:57.000 --> 02:47:59.639
number that I count down.

815
02:48:02.639 --> 02:48:09.159
Ten nine.

816
02:48:14.639 --> 02:49:43.799
Eight seven, six five four three h one, And just

817
02:49:43.920 --> 02:49:49.879
notice how how you feel generally, how your body feels.

818
02:49:56.479 --> 02:50:04.280
It's not necessarily even about h counting down from ten

819
02:50:04.360 --> 02:50:14.799
to one. It's that space that you have, that space

820
02:50:14.959 --> 02:50:35.600
between being active physically or mentally to just sitting or

821
02:50:35.680 --> 02:50:41.520
lying down just being there, not doing anything, not saying anything,

822
02:50:41.760 --> 02:50:48.239
or needing to think about anything. So it opens up

823
02:50:48.280 --> 02:50:52.760
a space, you know, a bit of a space, a gap.

824
02:50:59.000 --> 02:51:02.559
And the more I camped down from ten to one,

825
02:51:03.680 --> 02:51:12.000
the bigger that gap becomes. So there's that gap of calmness,

826
02:51:13.200 --> 02:51:29.360
of comfort, relaxation. It's a nice feeling, and it moves

827
02:51:30.440 --> 02:51:40.360
those stresses or discomforts physically or emotionally, moves them away.

828
02:51:47.120 --> 02:51:48.159
Allows you.

829
02:51:50.799 --> 02:51:51.399
To just.

830
02:51:54.280 --> 02:52:01.040
Slow down, ione to count again from ten down to one,

831
02:52:01.440 --> 02:52:11.680
and notice that gap widening, the gap. And as it widens,

832
02:52:11.719 --> 02:52:17.799
it's almost like the stress and attention falls into the

833
02:52:17.879 --> 02:52:35.760
gap and gives you that distance, that space.

834
02:52:38.120 --> 02:53:39.479
Now ten nine, eight, seven, six, five, four.

835
02:53:57.360 --> 02:54:16.559
Three.

836
02:54:13.920 --> 02:54:37.639
Two one.

837
02:54:44.760 --> 02:55:05.959
How did your body feel? Can you notice that? Do

838
02:55:06.040 --> 02:55:43.000
you feeling calmer, the feeling more relaxed. As we now

839
02:55:43.120 --> 02:56:03.879
focus on your legs, just your legs. We're just gonna

840
02:56:03.920 --> 02:56:23.319
start with focusing on your thighs. Of course, it's not

841
02:56:23.440 --> 02:56:31.959
the most exciting thing to be doing, because I'm sure

842
02:56:32.040 --> 02:56:34.639
like most of your body is not a lot going

843
02:56:34.719 --> 02:56:47.479
on right now. Just focusing on the whole of your thighs,

844
02:56:50.200 --> 02:56:53.879
the tops of your thighs, the sides of your thighs,

845
02:56:56.120 --> 02:57:00.360
the bottoms of your thighs. You're out of thigh and

846
02:57:00.440 --> 02:57:05.399
your inner thighs basically the whole of your thigh that

847
02:57:05.600 --> 02:57:14.600
leads into your hip and it goes down to your

848
02:57:16.559 --> 02:57:17.200
knee joint.

849
02:57:22.399 --> 02:57:29.639
Now, this is a big area, it's a very heavy area.

850
02:57:30.120 --> 02:57:36.120
It's very strong, probably the strongest muscles in your body

851
02:57:36.799 --> 02:57:38.040
or in your thighs.

852
02:57:47.879 --> 02:57:55.559
But I don't think we perhaps give enough attention to

853
02:57:55.799 --> 02:58:08.959
our thighs. Perhaps we don't and acknowledge how important our

854
02:58:09.120 --> 02:58:10.159
thighs are.

855
02:58:13.040 --> 02:58:29.879
To our lives, how much they actually do for us

856
02:58:33.719 --> 02:58:34.879
all through our lives.

857
02:58:41.959 --> 02:58:47.600
And it may seem to sound really weird, but I

858
02:58:47.639 --> 02:58:53.799
think that all of our body parts, especially our thighs,

859
02:58:54.639 --> 02:58:59.959
need some TLC A love.

860
02:59:00.040 --> 02:59:02.159
I've shown a bit of.

861
02:59:08.680 --> 02:59:21.639
Acknowledgement. I thank you gratitude for our thighs do for us.

862
02:59:27.840 --> 02:59:33.440
And I know this may sound a bit strange. Maybe

863
02:59:33.479 --> 02:59:36.559
you think, why am I? Surely I should be out

864
02:59:36.600 --> 02:59:45.479
in the garden hugging a tree or something. Well, it's

865
02:59:45.520 --> 02:59:48.760
hard to set a microphone up on a tree. That's

866
02:59:48.799 --> 02:59:51.280
why I'm doing this indoors. Otherwise I would be outside

867
02:59:51.319 --> 02:59:55.159
hugging a tree. I can't see the television from the tree.

868
03:00:01.879 --> 03:00:06.159
If you move down to your knees gain such an

869
03:00:06.200 --> 03:00:15.920
important part. And I think we don't necessarily I'll speak

870
03:00:15.959 --> 03:00:23.799
for myself. I don't necessarily appreciate all that my needs

871
03:00:24.040 --> 03:00:29.760
do for me until I have a problem with my knee.

872
03:00:30.159 --> 03:00:34.280
It's occasionally, if I ever maybe i'll bash it, or

873
03:00:35.239 --> 03:00:36.360
it's aching.

874
03:00:36.159 --> 03:00:37.000
For some reason.

875
03:00:38.680 --> 03:00:44.920
It's then that I realize how much it does. You know,

876
03:00:44.959 --> 03:00:47.959
the benefit of being able to.

877
03:00:47.239 --> 03:00:49.319
Use my legs.

878
03:00:50.479 --> 03:00:58.159
Without any kind of physical discomfort is a beautiful thing

879
03:00:59.639 --> 03:01:07.360
that's possibly not appreciated until it's temporarily removed. You know

880
03:01:07.440 --> 03:01:17.000
that's comfort. But as you focus on your knees, regardless

881
03:01:17.000 --> 03:01:22.559
of how your knees feel, you can have that sense

882
03:01:22.600 --> 03:01:28.639
of gratitude and love to your knees for all that

883
03:01:28.639 --> 03:01:40.959
they do for you. And you can still have that

884
03:01:41.079 --> 03:01:46.079
attention on your thighs and maybe notice how your thighs feel.

885
03:01:48.159 --> 03:02:06.120
Maybe you've noticed that they are relaxing more deeply as

886
03:02:06.159 --> 03:02:11.079
you focus now on the bottoms of your legs, your

887
03:02:11.120 --> 03:02:18.159
shins and your calf muscles, the bones between your knees

888
03:02:18.879 --> 03:02:19.879
and your feet.

889
03:02:21.120 --> 03:02:32.239
Incorporate, and of course your ankles so important. You know

890
03:02:32.319 --> 03:02:37.520
anyone that's had even like the slightest spray of an ankle,

891
03:02:38.680 --> 03:02:45.280
knows how how much we take our ankles for granted.

892
03:02:51.120 --> 03:02:53.200
And it's kind of strange in a way when you

893
03:02:53.239 --> 03:02:58.840
think that. You know, logically, our wrists are a lot

894
03:02:58.959 --> 03:03:03.840
thinner and the rest of our arms, which is okay,

895
03:03:03.879 --> 03:03:07.799
it doesn't can't see any problem with that because we're

896
03:03:07.879 --> 03:03:14.399
just picking stuff up by our ankles so much thinner

897
03:03:15.559 --> 03:03:24.200
than the rest of our legs. And from a physics

898
03:03:24.200 --> 03:03:29.959
perspective or logical even it doesn't really make sense that

899
03:03:30.120 --> 03:03:37.879
all this weight would ultimately be resting on your ankles

900
03:03:38.959 --> 03:03:51.200
then leading to your feet that thin area, thin bone.

901
03:03:52.120 --> 03:03:57.959
Yeah, it does so much great work. Supports us, supports

902
03:03:58.000 --> 03:04:10.200
our body lifetime, helps us to balance, It helps you

903
03:04:10.280 --> 03:04:23.600
to get around and be mobile. And there's the calf muscles.

904
03:04:23.639 --> 03:04:31.239
Of course, when I was younger, I couldn't see the

905
03:04:31.280 --> 03:04:37.639
pointing calf muscles. Didn't seem to do anything. Okay, if

906
03:04:37.639 --> 03:04:41.239
I walked around on tiptoes, then my calf muscles get

907
03:04:41.280 --> 03:04:45.000
some work. But of course that's not true. The calf

908
03:04:45.120 --> 03:04:54.719
muscles are being used whenever we use our legs. In

909
03:04:54.879 --> 03:05:07.440
your shins there to protect your lower legs. Shaped in

910
03:05:07.479 --> 03:05:20.079
a way almost as a protector for the bone, leading

911
03:05:21.399 --> 03:05:31.840
of course to your ankles and your feet. But we're

912
03:05:31.840 --> 03:05:33.799
not going to focus on your feet. We're just going

913
03:05:33.799 --> 03:05:40.120
to focus on the legs. And I realize, and now

914
03:05:40.159 --> 03:05:44.760
that I've mentioned your feet, you'll probably focusing on them anyway,

915
03:05:45.280 --> 03:05:47.879
So maybe I should focus on your feet a little bit.

916
03:05:51.879 --> 03:05:56.319
You can have them in your awareness the same as

917
03:05:56.399 --> 03:06:00.760
you have your thighs in your awareness. Even though we

918
03:06:00.840 --> 03:06:04.879
haven't been focusing on your thighs for a few minutes,

919
03:06:06.600 --> 03:06:17.440
I've been focusing on your ankles, there's still that sensation

920
03:06:17.680 --> 03:06:31.879
of comfort in your thighs, and there's that movement.

921
03:06:32.959 --> 03:06:34.159
Of energy.

922
03:06:35.760 --> 03:06:42.840
Because the thighs hold lots of different sensations. Of course,

923
03:06:42.879 --> 03:06:47.680
there's the muscles, the big straw muscles that we have

924
03:06:47.840 --> 03:07:01.200
in our thighs, but the skin on the outside of

925
03:07:01.239 --> 03:07:06.600
the thighs, as in the outside of all of our body,

926
03:07:07.360 --> 03:07:18.959
can be very sensitive, sensitive to the touch, sensitive to temperature,

927
03:07:25.520 --> 03:07:33.040
and inside your thighs the bones, there's the muscle, there's

928
03:07:33.079 --> 03:07:37.920
the blood, vessels, the ar trees to all this stuff

929
03:07:37.959 --> 03:07:47.079
that inside your thighs. I guess sometimes it'd be nice

930
03:07:47.120 --> 03:07:51.680
if you could actually put your fingers inside your thighs

931
03:07:52.079 --> 03:07:58.079
and message. So you can message on the outside, of course,

932
03:07:58.799 --> 03:08:01.159
but to be able to get deep into the muscles

933
03:08:02.000 --> 03:08:07.840
and to be able to just massage inside your thighs, message.

934
03:08:07.319 --> 03:08:09.879
In the bones of your leg.

935
03:08:11.840 --> 03:08:21.799
Massage in or the veins, just gently healing your thighs

936
03:08:25.600 --> 03:08:30.920
and you can move down message and inside your knees.

937
03:08:32.280 --> 03:08:39.120
Just message in those bones, but with healing fingertips, spreading

938
03:08:39.200 --> 03:08:45.040
that healing energy deep into the choice of your knees.

939
03:08:50.399 --> 03:08:54.040
Of course, there's the back of your your need and

940
03:08:54.159 --> 03:09:01.360
the inside crease where your knee is so sensitive area

941
03:09:03.399 --> 03:09:07.799
very it feels very nice when you stroke it. That

942
03:09:07.879 --> 03:09:11.639
might be because it's an area that's not really touched

943
03:09:11.799 --> 03:09:18.680
very often. It's almost like a hidden part, that crease.

944
03:09:20.479 --> 03:09:21.239
In your legs.

945
03:09:21.280 --> 03:09:22.360
It's almost.

946
03:09:24.239 --> 03:09:25.040
Like a part that.

947
03:09:26.760 --> 03:09:38.040
Has a sensitivity, which is a little bit different. Of course,

948
03:09:38.079 --> 03:09:48.600
it's protected by your legs. So you can imagine putting

949
03:09:49.440 --> 03:09:59.319
your fingers into that crease in your legs. Folded in

950
03:09:59.360 --> 03:10:03.360
between your legs, you can just message with your fingertips.

951
03:10:04.639 --> 03:10:11.360
Let your fingertips going inside, message in the muscle tissue.

952
03:10:15.920 --> 03:10:22.200
You can cause field the bones of your knees, healing

953
03:10:22.360 --> 03:10:35.079
through your fingertips, and then as you go down to

954
03:10:35.159 --> 03:10:37.959
your calf muscles, and that's the part I'd like to

955
03:10:38.000 --> 03:10:43.440
be able to really put my fingertips deep inside my

956
03:10:43.600 --> 03:10:52.319
calf muscles, message in every single tissue of that muscle,

957
03:10:53.879 --> 03:11:03.799
healing every part, and then doing the same for my sins,

958
03:11:07.000 --> 03:11:15.200
massage and generally stroking the bones, generally stroking them, healing

959
03:11:15.440 --> 03:11:20.000
in a loving way because they deserve to be treated.

960
03:11:22.559 --> 03:11:26.719
There's the precious bones that they are, because our legs

961
03:11:26.760 --> 03:11:30.120
are so precious as in all the other parts of

962
03:11:30.200 --> 03:11:38.360
our body, the more precious at any chool on the planet.

963
03:11:46.920 --> 03:11:59.600
When you start to think about your legs in this way,

964
03:11:59.440 --> 03:12:09.239
the change your perspective. It might sound a bit a

965
03:12:09.360 --> 03:12:14.680
bit silly to start with the idea of having love

966
03:12:15.200 --> 03:12:24.600
for your legs, showing appreciation for your thighs, wanting to

967
03:12:24.639 --> 03:12:31.319
be able to put your hands in your thighs, massage

968
03:12:32.120 --> 03:12:37.760
the muscles and the bones, and to get your fingers

969
03:12:37.959 --> 03:12:45.680
deep in there and releasing all tension, just to show

970
03:12:47.559 --> 03:12:48.319
how much you.

971
03:12:48.399 --> 03:12:56.920
Care about your legs, how much you care for what

972
03:12:56.959 --> 03:12:58.600
your legs do for you.

973
03:13:00.120 --> 03:13:12.200
Regularly, your knees, your calves, your ankles, the strength of

974
03:13:12.280 --> 03:13:20.399
your ankles, considering how thin they are compared to the

975
03:13:20.440 --> 03:13:22.879
rest of your legs, especially your thighs.

976
03:13:26.559 --> 03:13:28.719
Yet they're so strong.

977
03:13:29.680 --> 03:13:44.239
So flexible, absolutely amazing things. Your ankles are truly a

978
03:13:44.280 --> 03:13:55.159
gift because of what they do for you supporting all

979
03:13:55.280 --> 03:14:02.200
that weight. Regardless of how what weight you are, even

980
03:14:02.239 --> 03:14:06.760
if you only eat ate stone, there's still a lot

981
03:14:06.799 --> 03:14:13.479
of weight for these little ankles. Now I'm a lot

982
03:14:13.680 --> 03:14:23.680
heavier than eight stone. Double down, get my ankles support

983
03:14:23.719 --> 03:14:31.120
my body all the time, or they do give off

984
03:14:31.120 --> 03:14:36.680
a sigh of relief when I sit down. That's in fact,

985
03:14:36.719 --> 03:14:45.760
my whole legs do. My feet feet also go, my

986
03:14:45.879 --> 03:15:13.440
toes clap. I'm so happy. Your legs really are amazing,

987
03:15:16.040 --> 03:15:19.719
and I know they're talking about. Talking about your legs

988
03:15:19.799 --> 03:15:26.399
is probably possibly among the most most boring things I've

989
03:15:26.440 --> 03:15:35.479
ever heard anyone say. Possibly you're boring or not. Everything

990
03:15:35.520 --> 03:15:51.120
I said is true. Your legs are amazing. Your legs

991
03:15:51.159 --> 03:16:01.600
deserve not just respect, but they serve to relax.

992
03:16:02.879 --> 03:16:03.280
Deeply.

993
03:16:10.559 --> 03:16:13.920
They deserve to take some time out of the day

994
03:16:16.079 --> 03:16:37.680
to just let go completely. Your legs.

995
03:16:42.319 --> 03:16:44.879
Really can relax.

996
03:16:52.440 --> 03:16:56.639
And because the legs are so such a most you know,

997
03:16:56.840 --> 03:17:02.760
very important part of your body. When you relax legs,

998
03:17:02.840 --> 03:17:10.120
the rest of your body also naturally follows in that

999
03:17:13.799 --> 03:17:24.680
journey of comfort, Like I feel it in my hips.

1000
03:17:26.040 --> 03:17:33.200
My hips feel really loose, and also my lower back

1001
03:17:33.239 --> 03:17:39.879
as well. My lower back really feels it feels stretched,

1002
03:17:40.959 --> 03:17:44.040
even though I'm just sitting in a chair and there's

1003
03:17:44.120 --> 03:17:49.360
no stretching as far as I'm aware that I'm doing.

1004
03:17:50.399 --> 03:17:53.040
It's almost as if the muscles are just relaxed so

1005
03:17:53.239 --> 03:17:59.200
much that there is a natural stretch as the tension

1006
03:18:00.120 --> 03:18:21.360
has reduced a lot. And I'm now going to count

1007
03:18:21.399 --> 03:18:30.520
down from ten down to one, and you can continue

1008
03:18:31.120 --> 03:18:46.239
to fill wonderfully relaxed ten nine eight.

1009
03:18:49.600 --> 03:19:11.200
Seven six, five four three two.

1010
03:19:14.600 --> 03:19:32.440
One relax. So I'm just going to count down from

1011
03:19:32.559 --> 03:19:37.079
five down to one. And as a countdown, if you

1012
03:19:37.200 --> 03:19:44.120
just focus on the numbers, just the numbers counting down,

1013
03:19:45.159 --> 03:19:49.200
and notice how you feel.

1014
03:19:51.399 --> 03:19:52.639
In this moment.

1015
03:19:54.000 --> 03:19:58.440
As you hear the numbers counting down, knowing that those

1016
03:19:58.559 --> 03:20:11.680
numbers counting down represent you feeling calmer, not just in

1017
03:20:11.719 --> 03:20:20.280
your body, but also relaxing your mind. Just notice how

1018
03:20:20.319 --> 03:20:26.200
you feel. There's nothing to do, there's nothing to say,

1019
03:20:26.840 --> 03:20:44.360
there's nothing to think about. Starting with number five, four.

1020
03:20:53.399 --> 03:21:04.639
Three two.

1021
03:21:10.440 --> 03:21:31.760
One, Now as you notice the gradual letting go of

1022
03:21:31.920 --> 03:21:39.079
the tension in your body, you may also begin to

1023
03:21:39.319 --> 03:21:46.639
notice and be aware of how your mind is starting

1024
03:21:47.040 --> 03:21:55.079
to slow down. This is just a natural thing that happens.

1025
03:21:57.639 --> 03:22:02.840
It's not really a special proceed it's just natural. Because

1026
03:22:03.000 --> 03:22:08.840
is your body relaxes, your mind also starts to relax.

1027
03:22:10.440 --> 03:22:14.079
And the more your mind relaxes, the more your body relaxes.

1028
03:22:14.200 --> 03:22:24.840
It's just a continuous circle of relaxation. And is that

1029
03:22:25.959 --> 03:22:33.840
calmness that comes from relative quietness. You know, even even

1030
03:22:33.879 --> 03:22:40.399
if this background sounds either your side or mind, it's

1031
03:22:40.559 --> 03:22:46.440
still going to be quite calm. You know, you haven't

1032
03:22:46.479 --> 03:22:51.440
got the television on, there's no music in the background,

1033
03:22:51.520 --> 03:22:54.239
unless you're listening to the recorded with music. Of course,

1034
03:22:59.040 --> 03:23:01.159
you're very likely you're not going to be sitting in

1035
03:23:01.159 --> 03:23:04.239
a room with other people. Of course you might be,

1036
03:23:04.399 --> 03:23:08.840
but generally it's more ideal if you can do this

1037
03:23:08.959 --> 03:23:20.040
on your own, so no distractions, and when you stop

1038
03:23:20.120 --> 03:23:35.600
thinking about stuff, relaxation automatically rises. A sense of comfort

1039
03:23:37.319 --> 03:23:46.200
starts to grow, and without trying to build it up

1040
03:23:46.239 --> 03:23:57.399
into something fantastical or something magical, this is just a

1041
03:23:57.600 --> 03:24:10.120
natural process, something that's easy to accomplish. In fact, it's

1042
03:24:10.200 --> 03:24:17.159
almost you know, the sense of relaxing completely happens really

1043
03:24:17.200 --> 03:24:22.200
when you put no effort into it. It's not something

1044
03:24:22.280 --> 03:24:30.319
that you can really force. It's something that happens naturally.

1045
03:24:33.280 --> 03:24:40.559
And part of the process of this recording and others

1046
03:24:42.120 --> 03:24:52.120
is simply two allow you to take advantage of this

1047
03:24:53.239 --> 03:25:09.360
space this time, to just let go, to just be here,

1048
03:25:10.799 --> 03:25:23.719
to be in tune with how you feel, yet with

1049
03:25:24.440 --> 03:25:36.319
the intention of wanting to relax deeply and maybe even

1050
03:25:37.920 --> 03:25:42.399
to fall asleep, depending on what it is that you

1051
03:25:43.440 --> 03:25:45.799
wish for yourself.

1052
03:25:46.879 --> 03:25:57.399
In this moment. As we know, relaxing.

1053
03:25:58.239 --> 03:26:06.399
Is the majority of the process of falling asleep. The

1054
03:26:06.440 --> 03:26:10.559
actual falling asleep part is the tiny bit at the end.

1055
03:26:13.920 --> 03:26:28.600
The deeper relaxed you become, the easier you find yourself drifting.

1056
03:26:38.040 --> 03:26:44.559
But you can also if you choose stay focused on

1057
03:26:44.760 --> 03:27:13.040
my voice and really enjoy the process gradually relaxing each

1058
03:27:13.520 --> 03:27:40.079
muscle in your body effortlessly and just observing the sensation

1059
03:27:45.360 --> 03:28:00.520
of letting go completely. This time, I am I'm going

1060
03:28:00.600 --> 03:28:09.000
to count from six down to one, and you can

1061
03:28:09.200 --> 03:28:19.559
notice your mind calming down more with each number.

1062
03:28:20.920 --> 03:28:22.600
That you hear me say.

1063
03:28:27.280 --> 03:30:41.639
Naturally feeling calm and slow, peaceful sex fivehhhhhhhhhh, four three two.

1064
03:31:10.120 --> 03:31:37.319
One, being aware of how your mind to.

1065
03:31:37.680 --> 03:31:51.959
Slowed rite down, sinking deeply into relaxation.

1066
03:32:05.680 --> 03:32:07.399
And as you focus on your.

1067
03:32:07.360 --> 03:32:17.959
Mind, you may notice that there are some thoughts still there,

1068
03:32:20.559 --> 03:32:26.559
maybe some stubborn thoughts that for some reason.

1069
03:32:29.239 --> 03:32:30.760
Perhaps need your attention.

1070
03:32:37.639 --> 03:32:39.040
That's what you can do is.

1071
03:32:44.600 --> 03:32:52.440
Send love to those thoughts. Sprinkle those thoughts.

1072
03:32:56.559 --> 03:32:57.280
With love.

1073
03:32:58.840 --> 03:33:05.000
Like little petals from a flower. Just sprinkle it over them, petals,

1074
03:33:05.079 --> 03:33:12.280
feel good love towards those thoughts, to let those thoughts

1075
03:33:12.479 --> 03:33:19.319
know that you're not abandon the number. You just need them.

1076
03:33:20.559 --> 03:33:31.600
You require them to just calm down, slow down, quiet

1077
03:33:32.000 --> 03:33:47.360
down for now. So as you focus on those remaining

1078
03:33:47.559 --> 03:33:52.799
thoughts as we count down this time from seven down

1079
03:33:52.879 --> 03:34:01.280
to one. With each number, just imagine spring clean those

1080
03:34:01.520 --> 03:34:20.959
flower petals, love, love, kindness, gratitude over those thoughts, which

1081
03:34:21.000 --> 03:34:26.959
will allow them to just melt away and relax deeply.

1082
03:34:31.159 --> 03:34:40.280
With every number, those thoughts will become more.

1083
03:34:44.159 --> 03:34:45.559
And more relaxed.

1084
03:34:51.200 --> 03:37:05.600
Starting with number seven, six, five, four three one.

1085
03:37:22.559 --> 03:37:23.319
Let you now.

1086
03:37:27.520 --> 03:37:35.840
Notice how relaxed your feeling.

1087
03:37:39.159 --> 03:37:39.959
In your body.

1088
03:37:48.360 --> 03:37:55.200
We're going to focus on your hands.

1089
03:38:00.600 --> 03:38:06.840
Because the more relaxed your hands are, the more relaxed

1090
03:38:07.120 --> 03:38:28.760
your body and mind are. You focus on your hands

1091
03:38:29.639 --> 03:38:39.719
and your fingers. There's nothing needed to be done. There's

1092
03:38:39.799 --> 03:38:44.719
no clutching of fists or dents in the fingers or

1093
03:38:44.760 --> 03:38:59.159
anything like that. It's just noticing and focusing on your hands,

1094
03:39:06.200 --> 03:39:28.399
noticing how they feel. Because the more relaxed your hands feel,

1095
03:39:31.920 --> 03:39:40.879
the calmer your mind feels, and the more the comforts

1096
03:39:41.040 --> 03:40:04.559
you feel throughout your body. JE may have already noticed

1097
03:40:08.799 --> 03:40:44.000
you mind is starting to drest hikes him just on

1098
03:40:44.159 --> 03:41:01.559
your hands and fingers, allowing them cheat experience a real

1099
03:41:02.200 --> 03:41:15.600
deepening of that relaxation in your hands and fingers, more

1100
03:41:18.840 --> 03:41:35.239
and more relaxed. With each number from eight.

1101
03:41:37.440 --> 03:41:44.559
Down to one. You can almost.

1102
03:41:45.959 --> 03:41:55.559
Feel that healing and relaxing energy spreading into your hands

1103
03:41:56.639 --> 03:42:22.680
and fingers, becoming more relaxing with each number going down,

1104
03:42:24.879 --> 03:43:34.000
eight down to one, drifting, drifting again, starting with number eighth, seven.

1105
03:43:47.040 --> 03:45:03.120
S, five, fur.

1106
03:45:22.639 --> 03:46:51.639
Three, just being here now, nothing to think about, nothing

1107
03:46:51.719 --> 03:47:02.719
to do, nothing to say, and everything just feels calmer.

1108
03:47:07.319 --> 03:47:14.799
And this is your natural state of being, This is

1109
03:47:15.040 --> 03:47:21.879
how you just normally feel when you take away all.

1110
03:47:21.760 --> 03:47:23.399
Of that other stuff.

1111
03:47:25.799 --> 03:47:26.719
Do we add.

1112
03:47:28.200 --> 03:47:39.840
You know, thinks like stress and worrying and overthinking, anxiety, tension,

1113
03:47:44.079 --> 03:47:51.040
just generally thinking about stuff. We take that away, which

1114
03:47:51.120 --> 03:47:51.680
is what we do.

1115
03:47:52.440 --> 03:47:53.520
What we do now.

1116
03:48:00.079 --> 03:48:00.559
Left with.

1117
03:48:03.239 --> 03:48:07.399
A real sense of peacefulness.

1118
03:48:10.200 --> 03:48:18.600
Which comes to you very quickly, because ultimately it's just

1119
03:48:19.799 --> 03:48:32.159
a feeling, a feeling of comfort. It's almost as if

1120
03:48:32.200 --> 03:48:36.559
you've gone inside yourself and you've found a special place

1121
03:48:37.959 --> 03:48:50.399
where everything is peaceful, a place where you can film

1122
03:48:51.600 --> 03:49:01.000
relaxed and your natural sense of comfort, a place where

1123
03:49:01.120 --> 03:49:10.639
you can be here where you can accept yourself and

1124
03:49:10.799 --> 03:49:15.959
who you are, in the place where you're not trying.

1125
03:49:15.719 --> 03:49:26.280
To please anybody else, in the place where you can.

1126
03:49:27.799 --> 03:49:36.559
Actually not just love yourself, but in some ways more importantly,

1127
03:49:37.159 --> 03:49:54.239
you can like yourself, appreciate who you are, a sense

1128
03:49:54.360 --> 03:50:08.639
of gratitude. He's in the air around. That's also a

1129
03:50:08.840 --> 03:50:18.920
place where you can actually feel the healing energy soaking

1130
03:50:19.280 --> 03:50:37.079
into your body. Healing energy soaking into your body. The

1131
03:50:37.360 --> 03:50:48.200
healing energy spreads through your veins, traveling to each every

1132
03:50:48.520 --> 03:50:59.479
single part of your body, and you start to realize

1133
03:51:00.079 --> 03:51:07.360
actually that healing energy it's not just entered into your brain,

1134
03:51:10.159 --> 03:51:19.680
it's become part of your brain, and the spinal fluid

1135
03:51:22.360 --> 03:51:33.079
is now mixed with healing energy, not just allowing you

1136
03:51:33.360 --> 03:51:36.719
to feel so much more relaxed.

1137
03:51:38.200 --> 03:51:46.959
And healthy in this moment, but also.

1138
03:51:49.479 --> 03:51:57.000
You start to realize that actually, what's happening now with

1139
03:51:57.159 --> 03:52:06.799
that healing, relaxing energy spreading through your body is actually

1140
03:52:07.239 --> 03:52:17.440
changing your life. It's actually changing the way you're going

1141
03:52:17.520 --> 03:52:24.319
to feel not just now, but tomorrow and the next day.

1142
03:52:26.239 --> 03:52:33.719
As your health improves, not just your physical health, but

1143
03:52:33.840 --> 03:52:34.840
your mental health.

1144
03:52:38.799 --> 03:52:40.520
Things that used.

1145
03:52:40.399 --> 03:52:46.120
To bother you in the past, for some reason, no

1146
03:52:46.319 --> 03:52:54.520
longer have the effect that they used to because something's

1147
03:52:55.040 --> 03:53:08.040
changed deep within you. Maybe things that used to cause

1148
03:53:08.159 --> 03:53:20.120
you to feel anger no longer have that power to

1149
03:53:20.280 --> 03:53:25.920
control you the way they seem to be able to before.

1150
03:53:29.600 --> 03:53:40.399
As you realize that you're the one who decides what

1151
03:53:40.719 --> 03:53:52.440
affects you, you're the one who decides to feel relaxed

1152
03:53:53.280 --> 03:54:06.079
and calm when you choose to enjoy noticing these natural

1153
03:54:07.120 --> 03:54:20.440
developments of healing continuing to grow and improve your life

1154
03:54:21.879 --> 03:54:33.680
day by day, including of course, your ability to relax

1155
03:54:34.360 --> 03:54:49.239
so much easier than sleeping. It's the most natural thing

1156
03:54:50.200 --> 03:54:59.959
in the world to you, because falling asleep is something

1157
03:55:00.040 --> 03:55:05.799
thing that you've done so many times.

1158
03:55:07.159 --> 03:55:12.799
In your life, and you know that you were born,

1159
03:55:14.319 --> 03:55:14.959
as we all.

1160
03:55:14.959 --> 03:55:25.360
Were, with the ability to fall asleep naturally. We were

1161
03:55:25.559 --> 03:55:37.680
born with that ability to just drift off into a deep,

1162
03:55:38.959 --> 03:55:50.719
healing sleep. Even when we're kids, sometimes will fall asleep

1163
03:55:50.799 --> 03:55:54.840
when we don't even want to try to think us

1164
03:55:54.920 --> 03:55:59.280
stay awake. Maybe it's a birthday in the morning, or

1165
03:55:59.360 --> 03:56:03.559
it's Christmas or holiday or something we look forward to.

1166
03:56:04.159 --> 03:56:08.239
We don't want to go to sleep. But the more

1167
03:56:08.840 --> 03:56:13.680
we want to stay awake, the more we just start

1168
03:56:13.799 --> 03:56:22.479
to drift. And the more you fights drifting we try

1169
03:56:22.559 --> 03:56:27.680
to stop yourself and drift in asleep, the deeper and

1170
03:56:27.920 --> 03:56:39.799
stronger that drifting becomes. Because we're born not just with the.

1171
03:56:40.040 --> 03:56:43.159
Need to relax deeply.

1172
03:56:44.479 --> 03:56:54.319
And to naturally fall asleep, but it's our birthright, it's

1173
03:56:54.399 --> 03:57:04.920
part of our DNA, and sometimes as we get older

1174
03:57:05.040 --> 03:57:18.479
in life, perhaps at times we have forgotten relaxing completely.

1175
03:57:20.239 --> 03:57:33.600
It's not only a wonderfully pleasant experience, it's also really easy.

1176
03:57:44.959 --> 03:57:52.440
It's very, very easy to let go because that's all

1177
03:57:52.520 --> 03:57:53.159
it is, is.

1178
03:57:53.399 --> 03:57:58.680
Just deciding.

1179
03:58:00.840 --> 03:58:08.920
To let go. And when you press the play button

1180
03:58:11.200 --> 03:58:19.360
on my recordings, you have given permission for my voice

1181
03:58:20.959 --> 03:58:28.319
to relax. When you press that play button, you have

1182
03:58:28.479 --> 03:58:39.799
given me permission for my words to effect. You're in

1183
03:58:39.920 --> 03:58:56.719
a positive, only a positive way, opening up your mind

1184
03:58:58.520 --> 03:59:19.280
to useful and healing suggestions that can have such an

1185
03:59:19.360 --> 03:59:31.639
amazing effect on how you feel right now, as well

1186
03:59:34.399 --> 03:59:42.280
as those changes that continue long after the recording ends,

1187
03:59:44.000 --> 03:59:53.159
those changes within you that continue to flourish and grow,

1188
03:59:57.680 --> 04:00:11.360
transforming your life in a positive, beautiful way, allowing you

1189
04:00:11.959 --> 04:00:18.200
to move forward in your life in the direction that

1190
04:00:18.559 --> 04:00:35.719
you choose for yourself. And this feeling, this feeling that

1191
04:00:35.920 --> 04:00:42.680
you can experience a safety, comfort, calmness.

1192
04:00:50.479 --> 04:00:52.079
This feels so nice.

1193
04:01:01.360 --> 04:01:14.079
It's such a healthy place to be, and that positivity

1194
04:01:15.440 --> 04:01:17.680
pros within you.

1195
04:01:23.520 --> 04:01:26.319
Eat and every day.

1196
04:01:29.200 --> 04:01:38.959
Moving forward, you're going to find that you're more relaxed

1197
04:01:41.319 --> 04:01:53.639
physically and in your mind is more relaxed. And it's

1198
04:01:53.719 --> 04:01:59.280
not that you're thinking slower, it's just that your mind

1199
04:01:59.360 --> 04:02:11.239
will be less clogged up with unnecessary negativity because from

1200
04:02:11.360 --> 04:02:21.639
now on, your mind rejects negativity. From now on, you're

1201
04:02:21.680 --> 04:02:32.520
going to start noticing when negativity arises and you can

1202
04:02:32.680 --> 04:02:46.639
just say stop, stop, and then negativity will turn around

1203
04:02:47.239 --> 04:03:06.600
and leave you alone. Stop and the negativity would disappear,

1204
04:03:14.760 --> 04:03:21.239
and as you notice that you feel way more relaxed

1205
04:03:22.680 --> 04:03:38.040
than you probably expected. You can now congratulate yourself because

1206
04:03:38.200 --> 04:03:44.479
you are the person that has done this. You are

1207
04:03:44.559 --> 04:03:49.280
the one that has opened your mind up to the

1208
04:03:49.440 --> 04:03:57.479
simple facts that you can feel more relaxed in your

1209
04:03:57.559 --> 04:04:07.639
body and in your mind. You've opened your mind up

1210
04:04:07.879 --> 04:04:15.920
to the birthright of being able to just fall asleep

1211
04:04:16.319 --> 04:04:31.799
easily when you choose. And that's a nice feeling. Don't

1212
04:04:31.840 --> 04:04:36.159
you think it feels nice? Doesn't it?

1213
04:04:39.319 --> 04:04:41.680
To feel calm?

1214
04:04:43.360 --> 04:04:47.959
All that healing energy is spreading through your body and

1215
04:04:48.079 --> 04:05:04.079
your mind to spend time a special place where negativity

1216
04:05:05.600 --> 04:05:18.520
can no longer enter. Negativity is banned, It's barred, it's

1217
04:05:18.600 --> 04:05:25.239
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1218
04:05:25.360 --> 04:05:34.479
be here, doesn't belong here. Negativity has no place in

1219
04:05:34.680 --> 04:05:51.200
your life, which makes room for more comfort, more healing,

1220
04:05:53.360 --> 04:06:20.639
more relaxation, more peace. It feels nice, doesn't it? Just

1221
04:06:24.360 --> 04:06:44.920
Let go with everything. I'm gonna count down now from

1222
04:06:45.680 --> 04:06:55.200
twenty down to one. You can continue to relax. If

1223
04:06:55.319 --> 04:07:07.200
you juose, you can drift to sleep. With every number

1224
04:07:09.879 --> 04:07:21.520
hear me say, you can fill twice as relaxed. Or

1225
04:07:21.600 --> 04:07:26.200
if you choose, you can fill twice Sleeping.

1226
04:07:32.559 --> 04:07:39.200
Now twenty.

1227
04:07:47.799 --> 04:09:20.799
Nineteen, eighteen, seventeen six, team fifteen, four teen, thirty two, eleven, ten, nine, eight,

1228
04:09:28.280 --> 04:10:31.479
seven six five wh This is your time to just

1229
04:10:31.639 --> 04:10:46.319
take a break, your time to relax, to allow your

1230
04:10:46.639 --> 04:11:00.120
mind to slow down, to give yourself permission hmm.

1231
04:11:03.280 --> 04:11:10.680
To take a break from everything.

1232
04:11:15.520 --> 04:11:22.920
Endure the only person that can make that decision. You're

1233
04:11:22.959 --> 04:11:31.520
the only person that can actually tell your mind just relax,

1234
04:11:39.639 --> 04:11:55.239
to just take some time off so that you can

1235
04:11:56.040 --> 04:12:01.479
focus on your body, getting in touch with how you

1236
04:12:01.639 --> 04:12:18.520
feel physically, and in the process of this body scan,

1237
04:12:18.920 --> 04:12:29.360
where you focus on different parts of your body, those

1238
04:12:29.680 --> 04:12:36.840
parts that you focus on and observe. Even though you're

1239
04:12:36.920 --> 04:12:45.760
not purposely requesting for those parts of your body to relax,

1240
04:12:48.000 --> 04:12:54.319
it's kind of expected. You expect when you listen to

1241
04:12:54.520 --> 04:13:07.159
my voice to feel more relaxed naturally, because when you're

1242
04:13:07.239 --> 04:13:17.440
listening to me, your attention is focused on my words,

1243
04:13:22.440 --> 04:13:33.319
and as my words guide you to focus on those

1244
04:13:33.520 --> 04:13:51.680
parts of your body, your focus increases, which actually calms

1245
04:13:51.840 --> 04:14:11.959
your mind. And when you're wind calms down, your body relaxes,

1246
04:14:19.440 --> 04:14:41.399
and when your body calms down, your mind relaxes. And

1247
04:14:42.120 --> 04:14:49.559
even though I've not really started to focus on your body,

1248
04:14:52.520 --> 04:15:03.600
you can already feel that healing energy spreading through your body,

1249
04:15:08.479 --> 04:15:22.799
pushing out stress and tension, healing all the parts of

1250
04:15:22.879 --> 04:15:32.639
your body, including your skin, your bones, your blood, all

1251
04:15:32.719 --> 04:15:37.280
of your organs inside your body, all of the muscles,

1252
04:15:38.440 --> 04:15:45.760
all of the fat, all of everything, every hair on

1253
04:15:45.920 --> 04:15:50.959
your body is filled with that healing energy.

1254
04:15:59.000 --> 04:16:00.120
And when your brain.

1255
04:16:04.600 --> 04:16:31.399
Fills without healing energy, the feeling of comfort relaxation increases deeply,

1256
04:16:32.040 --> 04:16:49.120
increases in a way that your mind starts to fill,

1257
04:16:52.399 --> 04:17:05.319
perhaps spit drowsy because it's not needed, and it may

1258
04:17:05.799 --> 04:17:24.520
start to drift if that's what's needed. So if you're

1259
04:17:24.639 --> 04:17:30.360
listening to this and what you need is deep relaxation,

1260
04:17:31.159 --> 04:17:31.959
that's what you get.

1261
04:17:34.159 --> 04:17:35.639
If what you need is.

1262
04:17:37.319 --> 04:17:38.959
To fall asleep.

1263
04:17:40.239 --> 04:17:49.360
Naturally and easily, that your mind drifts, that's also what

1264
04:17:49.559 --> 04:18:03.040
happened because by pressing up play button on the podcast

1265
04:18:03.239 --> 04:18:09.879
and listening to me give permission of your body and

1266
04:18:10.040 --> 04:18:22.000
your wind. In fact, you give the command to your

1267
04:18:22.120 --> 04:18:29.040
body and your mind to relax deeply.

1268
04:18:32.600 --> 04:18:38.840
And to drift off to sleep if that's what you want.

1269
04:18:42.040 --> 04:18:42.600
Or need.

1270
04:18:50.120 --> 04:18:50.319
Them.

1271
04:18:50.399 --> 04:18:55.799
As I focus on the different parts of your body,

1272
04:19:00.760 --> 04:19:09.559
you may start to just dread, and then you come

1273
04:19:09.680 --> 04:19:14.959
back again and you hear me talking, and I'm focusing

1274
04:19:15.079 --> 04:19:17.319
on a different part of your body.

1275
04:19:23.079 --> 04:19:23.680
You may.

1276
04:19:25.600 --> 04:19:34.639
Find yourself drifting ben and realize you're drifting. Until you

1277
04:19:34.879 --> 04:19:43.200
stop drifting, d A let again to my voice. Focusing

1278
04:19:44.360 --> 04:19:49.360
on a different part of your body starts to relaxing

1279
04:19:49.520 --> 04:20:01.799
on deeper because I'm drifting. It's basically here already in

1280
04:20:01.959 --> 04:20:12.280
the sleep zone. Then the more you drift, the longer

1281
04:20:12.399 --> 04:20:23.120
you drift, the longer you drift. Eventually that drifting continues

1282
04:20:24.399 --> 04:20:34.319
into sleep, and that's the last you remember until you

1283
04:20:34.520 --> 04:20:43.639
wake up in your own time when you experienced the

1284
04:20:43.840 --> 04:20:53.159
right amount of sleep. Fear because when you do and

1285
04:20:53.399 --> 04:21:07.200
if you do fall sleep, it's extremely so relaxing, so

1286
04:21:07.600 --> 04:21:12.639
deep healing sleep.

1287
04:21:22.799 --> 04:21:24.680
I feel so nice.

1288
04:21:26.559 --> 04:21:37.159
To relax your own body in mind. You feel that

1289
04:21:38.479 --> 04:21:52.040
heating image is spreading through it. Relaxing is so deeply relaxe,

1290
04:21:55.159 --> 04:22:18.760
so deeply. Start to focus on your eyes, baking down

1291
04:22:21.680 --> 04:22:31.760
to Joe, down till.

1292
04:22:31.719 --> 04:23:35.920
Make your shoulders as you chestus pine.

1293
04:23:42.840 --> 04:24:01.959
You thames, your ex. Okay, you face.

1294
04:24:10.440 --> 04:24:11.799
Your jos.

1295
04:24:29.680 --> 04:24:49.559
Feeding spreading grimeside your body, feeling you up. Now, let's

1296
04:24:49.639 --> 04:24:59.879
focus again on parts of your body, focusing this time

1297
04:25:00.079 --> 04:25:13.040
on your forehead. Now on your mouth, your lips, your tongue,

1298
04:25:16.280 --> 04:25:38.040
a whole of your mouth. Focusing on your fingers. Maybe

1299
04:25:38.360 --> 04:25:42.639
you could move your fingers a little bits. You can

1300
04:25:43.719 --> 04:25:58.360
focus on each one individually, both hands, and even though

1301
04:25:58.559 --> 04:26:04.079
it should focus on both your hands, now it almost

1302
04:26:04.159 --> 04:26:12.680
seemed to just melt into one. Where is your right hand?

1303
04:26:12.920 --> 04:26:24.040
Start left hand? And no words, as if just mixed together.

1304
04:26:29.520 --> 04:26:40.799
Now focusing on your knees, just noticing how your knees hell.

1305
04:26:57.600 --> 04:27:05.159
Now focusing when you're open, Like I said, by fewers,

1306
04:27:11.479 --> 04:27:44.639
just subside the faith a few as now Fu said,

1307
04:27:46.079 --> 04:27:47.280
I'm sorry.

1308
04:27:48.799 --> 04:27:49.600
To back your.

1309
04:27:49.680 --> 04:28:41.000
Backside, ancos.

1310
04:28:54.559 --> 04:28:56.760
It's a good of sex, section of.

1311
04:28:58.600 --> 04:29:15.799
A cursus.

1312
04:30:02.399 --> 04:30:24.040
Now your toes, if your faint be away, your toes

1313
04:30:26.680 --> 04:31:18.360
feel right now, not to sent hw you exire body fails,

1314
04:31:28.000 --> 04:32:22.200
noticing your mind fails. Now letting go, letting go, letting

1315
04:32:23.200 --> 04:33:02.479
go everything, letting go, letting go, let go of everything.

1316
04:33:17.880 --> 04:33:21.560
I'm going to start now, and I'd like you just,

1317
04:33:21.720 --> 04:33:27.360
first of all, just to see yourself lying down on

1318
04:33:27.479 --> 04:33:33.639
the message table, lying on your front. Your head is supported,

1319
04:33:34.040 --> 04:33:42.799
your arms are supported, and you feel comfortable. And breathing

1320
04:33:43.000 --> 04:33:44.560
is really easy.

1321
04:33:46.439 --> 04:33:47.479
And you feel.

1322
04:33:50.720 --> 04:33:53.680
You feel confident in how you look as well. So

1323
04:33:54.119 --> 04:33:58.279
there's none of that issue of body problems or shyness,

1324
04:33:59.200 --> 04:34:07.319
because I'm a professional and this is a therapy session,

1325
04:34:08.119 --> 04:34:11.360
so none of that stuff matters on whatsoever.

1326
04:34:15.240 --> 04:34:16.040
This is about you.

1327
04:34:18.919 --> 04:34:24.680
This is about how you feel and how you can

1328
04:34:26.159 --> 04:34:31.759
enjoy that sense of comfort and relaxation that comes from

1329
04:34:33.159 --> 04:34:38.799
letting go and allowing my hands and my fingers to

1330
04:34:38.959 --> 04:34:50.439
relax you by messaging your body. So I want to

1331
04:34:50.479 --> 04:34:55.639
start off just by placing my hands on the back

1332
04:34:55.680 --> 04:35:00.720
of your head, just gently, just you can feel my

1333
04:35:00.919 --> 04:35:04.200
hands feel like really on you.

1334
04:35:08.680 --> 04:35:11.000
So you can maybe feel the warmth of my hands

1335
04:35:11.080 --> 04:35:12.080
on the back of your head.

1336
04:35:15.759 --> 04:35:19.279
With my hands to the side of your head, not pressing,

1337
04:35:19.439 --> 04:35:25.759
but just holding there very gently, maybe over your ears,

1338
04:35:26.319 --> 04:35:29.560
and a little bit on your face, so you can

1339
04:35:29.759 --> 04:35:35.840
feel my hands so you can become accustomed.

1340
04:35:36.840 --> 04:35:37.279
To them.

1341
04:35:45.919 --> 04:35:48.080
And now put my hands on the back of your

1342
04:35:48.159 --> 04:35:55.560
head again and gently let them slide down onto the

1343
04:35:55.639 --> 04:35:56.360
back of your neck.

1344
04:36:04.000 --> 04:36:05.759
You can feel my hands.

1345
04:36:12.200 --> 04:36:15.159
Gently stroking the back of your neck to start with,

1346
04:36:19.759 --> 04:36:23.759
just so you can get used to the feeling of

1347
04:36:23.880 --> 04:36:31.400
my hands on your skin. Get accustomed to realize that

1348
04:36:31.919 --> 04:36:42.000
you're safe and it's all good, it's all fine, and

1349
04:36:42.040 --> 04:36:46.159
I'm going to start gently messaging the muscles in the

1350
04:36:46.240 --> 04:36:47.240
back of your neck.

1351
04:36:54.680 --> 04:37:03.599
With both hands. And this is a very trusting.

1352
04:37:05.360 --> 04:37:10.880
Situation really, because our necks is so fragile and to

1353
04:37:11.000 --> 04:37:15.119
have someone have their hands around your neck in that

1354
04:37:15.279 --> 04:37:20.560
way can sometimes be problematic for people, which is why

1355
04:37:20.720 --> 04:37:25.360
massages are quite good, because it allows you to relax

1356
04:37:26.759 --> 04:37:39.799
and to get in touch with trust, to feel peaceful

1357
04:37:40.479 --> 04:37:52.040
and calm. There's a massage the sides of your neck,

1358
04:37:52.799 --> 04:38:01.599
gently moving from the bottom of your neck. It would

1359
04:38:01.599 --> 04:38:04.119
be sort of near where your shoulders start. I guess

1360
04:38:05.000 --> 04:38:10.799
all the way up to your jaw. Your ear is

1361
04:38:11.319 --> 04:38:17.040
kind of area on the side of your neck. Of course,

1362
04:38:17.080 --> 04:38:19.599
it's a lot longer than the front of your neck,

1363
04:38:32.599 --> 04:38:39.680
and message in the back of your neck, especially that

1364
04:38:39.919 --> 04:38:49.360
area where perhaps we hold tension, and as that area's message,

1365
04:38:49.720 --> 04:38:53.799
you can actually feel a sense of release in the

1366
04:38:53.880 --> 04:39:01.759
back of your neck and maybe you can breathe it

1367
04:39:01.880 --> 04:39:07.799
out as well. Notice how it feels. Notice how you feel.

1368
04:39:17.680 --> 04:39:21.279
They're moving down to that area between your neck and

1369
04:39:21.360 --> 04:39:29.400
your shoulders, that muscle area starting to message.

1370
04:39:31.000 --> 04:39:32.520
That area on both sides.

1371
04:39:34.720 --> 04:39:36.919
I mean, this would be the area that a lot

1372
04:39:36.959 --> 04:39:39.119
of people would message if they were going to give

1373
04:39:39.159 --> 04:39:45.599
you like a shoulder message. Even that's not technically the shoulders,

1374
04:39:46.159 --> 04:39:48.599
but it's all the muscles that lead to the shoulders

1375
04:39:50.439 --> 04:39:55.319
from the neck and a game that can hold tension

1376
04:39:56.360 --> 04:40:02.560
and stress. And when massaged sometimes a nice deep message

1377
04:40:02.720 --> 04:40:10.119
is useful, and you decide how deep that message is,

1378
04:40:21.479 --> 04:40:28.479
and just allow my knuckles just to dig in to

1379
04:40:28.599 --> 04:40:31.360
get to those muscles and to ready.

1380
04:40:34.439 --> 04:40:35.200
Relaxed and.

1381
04:40:37.799 --> 04:40:43.080
All the time and being firm yet gentle with you

1382
04:40:55.159 --> 04:41:01.599
and just stroking down the area to your actual shoulders,

1383
04:41:03.880 --> 04:41:13.479
moving to the muscles of your shoulders and maybe initially

1384
04:41:13.720 --> 04:41:17.720
just pulling up the shoulders a little bit off the

1385
04:41:17.880 --> 04:41:21.479
table just to give you a little bit of a stretch,

1386
04:41:23.279 --> 04:41:31.919
but very gently. And you've got the muscles at the

1387
04:41:32.040 --> 04:41:34.959
front of your shoulders the side.

1388
04:41:34.919 --> 04:41:35.439
Of the back.

1389
04:41:43.599 --> 04:41:48.040
Again, this is a part that can really take quite

1390
04:41:48.040 --> 04:41:55.759
a bit of pressure, quite a bit of needing if

1391
04:41:56.240 --> 04:42:04.119
if you wish to really release the tension to really

1392
04:42:04.200 --> 04:42:10.560
get into those muscles, and you can let your fingers

1393
04:42:10.639 --> 04:42:16.639
in there make you feel really nice. Sometimes it's just

1394
04:42:16.799 --> 04:42:27.520
being stroked gently or being massaged quite strongly can all

1395
04:42:27.599 --> 04:42:38.000
be beneficial to the reorversation with the muscles in your shoulders.

1396
04:42:47.919 --> 04:42:57.279
Now as you move down your arms, were doing one

1397
04:42:57.560 --> 04:43:07.439
arm at a time, Starting with your right arm, what

1398
04:43:07.599 --> 04:43:12.040
I do is I just lift your arm up, just

1399
04:43:12.159 --> 04:43:12.840
hold it to the.

1400
04:43:12.959 --> 04:43:13.520
Side of you.

1401
04:43:16.720 --> 04:43:23.080
That words still be attached, and I just message the

1402
04:43:23.240 --> 04:43:36.080
tops of your arms all the way down to your

1403
04:43:36.240 --> 04:44:03.639
forearms into your wrists, gently messaging that part, the softer part,

1404
04:44:03.759 --> 04:44:10.400
which is the underpart of the arm, which leads to

1405
04:44:10.520 --> 04:44:15.919
the crease in your elbow, the inside it's much more

1406
04:44:16.080 --> 04:44:33.520
sensitive skin. Sometimes just having that stroked feel really nice,

1407
04:44:36.240 --> 04:44:50.159
pleasurable and relaxing. Now moving down to your right hand,

1408
04:44:56.200 --> 04:45:08.240
just holding your hand in both of my hands, just

1409
04:45:08.439 --> 04:45:16.200
pressing gently on the back of your hand, stretching your fingers.

1410
04:45:17.759 --> 04:45:23.159
Ever slightly at the same time.

1411
04:45:25.200 --> 04:45:38.240
Pressing down and massaging each finger, and then starting to

1412
04:45:38.479 --> 04:45:48.639
massage the palms and their hand. Just turning the.

1413
04:45:48.880 --> 04:45:59.040
Hand gently, stretching it gently, and actually.

1414
04:45:58.840 --> 04:46:04.400
Having your hand old. It can really be an emotional

1415
04:46:04.560 --> 04:46:11.639
experience sometimes even if it is a stranger. So when

1416
04:46:11.680 --> 04:46:16.080
you don't know very well, like a massage person or

1417
04:46:16.599 --> 04:46:29.799
a therapist, maybe because it's intimate. You can feel nice,

1418
04:46:32.439 --> 04:46:42.720
you can feel safe. And as I put that right

1419
04:46:43.000 --> 04:46:51.520
arm back down where it was, did the same with

1420
04:46:51.680 --> 04:47:04.959
your left arm, exactly the same, massaging the muscles in

1421
04:47:05.080 --> 04:47:13.319
your arm all the way down to your rest, stroking

1422
04:47:13.360 --> 04:47:22.880
the inside of your arm, just being gentle or as

1423
04:47:23.119 --> 04:47:36.639
firm as you require, and then massaging your left hand,

1424
04:47:43.200 --> 04:47:53.200
stretching the fingers, gently massaging the palm of your left hand.

1425
04:48:05.400 --> 04:48:33.479
You feel so m so relaxing, so comforting, and I'll just.

1426
04:48:33.639 --> 04:48:35.799
Rest your left arm back down.

1427
04:48:43.360 --> 04:48:50.000
Start to message your back, the biggest part of your body,

1428
04:48:55.080 --> 04:49:02.000
starting at the top, starting again where we already have been,

1429
04:49:02.759 --> 04:49:07.439
the area at the top in between your shoulders, near

1430
04:49:07.520 --> 04:49:13.880
your neck. Going back, message in the area again, but

1431
04:49:14.080 --> 04:49:27.639
this time moving downwards, making it downward. Stroke to the

1432
04:49:27.759 --> 04:49:36.279
middle of your back, working from the outside inwards, massage

1433
04:49:36.400 --> 04:49:43.680
in that your back, but the outsides of your back

1434
04:49:48.000 --> 04:50:03.599
parts where your arms would maybe rest against, almost the

1435
04:50:03.759 --> 04:50:16.080
part that connects your front to your back, and just

1436
04:50:16.319 --> 04:50:24.759
messaging down firmly but gently, as firm as you want,

1437
04:50:28.200 --> 04:50:32.599
moving down, and then moving across a little bed, moving

1438
04:50:32.639 --> 04:50:38.680
all the way down again, be very gentle yet firm

1439
04:50:38.919 --> 04:50:50.560
as you choose eventually you get to the spine. We

1440
04:50:50.680 --> 04:50:54.720
can message the muscles and either side of your spine

1441
04:50:55.599 --> 04:50:58.880
from the top of your neck all the way down.

1442
04:51:01.439 --> 04:51:02.360
To your lower back.

1443
04:51:08.599 --> 04:51:14.639
We can do that a few times. Sometimes people would

1444
04:51:14.720 --> 04:51:21.439
use the knuckle or the you know, the two fingers

1445
04:51:21.520 --> 04:51:27.240
and just go either side of the spine almost just

1446
04:51:27.479 --> 04:51:30.599
push down, go all the way down to the bottom

1447
04:51:30.639 --> 04:51:39.119
of the spine, each time releasing tension and opening up

1448
04:51:39.759 --> 04:51:48.959
the body, stretching your body so that you feel more

1449
04:51:49.080 --> 04:52:06.479
relaxed but at the same time rejuvenated. And now I'm

1450
04:52:06.520 --> 04:52:10.159
going to move to one side, to your right side,

1451
04:52:15.000 --> 04:52:19.520
and from the bottom of your ribs to your pelvis,

1452
04:52:20.599 --> 04:52:26.840
I'm going to message that area of your back. I'll

1453
04:52:26.959 --> 04:52:30.000
stretch over the other side and I will pull the

1454
04:52:30.119 --> 04:52:36.919
muscles gently and massage and push from one end that

1455
04:52:37.159 --> 04:52:41.400
side or the way to my side to the middle

1456
04:52:41.520 --> 04:52:47.240
of fact to where your spine is massaging that side

1457
04:52:47.279 --> 04:52:51.639
of your spine the opposite side to where I'm standing.

1458
04:52:54.000 --> 04:52:59.919
It's almost like kneading bread. There's that big area which

1459
04:53:00.200 --> 04:53:11.880
is firm yet lots there to message. Potentially one of

1460
04:53:11.919 --> 04:53:18.560
the most important places to actually have a message, because

1461
04:53:18.639 --> 04:53:24.479
you really feel it. You really feel the release and

1462
04:53:24.639 --> 04:53:32.799
the pleasure of having your lower back messaged. It releases

1463
04:53:33.159 --> 04:53:41.439
so much from your body that's not useful, starting a

1464
04:53:41.599 --> 04:53:47.680
healing process which will continue long after this recording is over.

1465
04:53:57.040 --> 04:53:59.840
The message in this part of your body not only

1466
04:54:00.080 --> 04:54:04.759
feels really good for you, it's actually fun to do

1467
04:54:06.200 --> 04:54:11.880
because it is, as I said, like kneading bread it's

1468
04:54:11.959 --> 04:54:15.799
a part that you can really get hold of and

1469
04:54:16.000 --> 04:54:29.599
really massage deeply if that's your choice. They're not going

1470
04:54:29.680 --> 04:54:31.680
to move over to the other side of your body

1471
04:54:32.159 --> 04:54:40.880
and do the same with the opposite part of your

1472
04:54:41.000 --> 04:54:48.279
lawer back. Kneading and messaging from your sides or way

1473
04:54:52.680 --> 04:54:55.439
to the middle of your back where your spine is

1474
04:55:00.159 --> 04:55:09.119
sin and needing, firm and gentle. At the same time,

1475
04:55:11.080 --> 04:55:23.599
it feels so releasing this mixture of pleasure, comfort, release, calmness,

1476
04:55:23.959 --> 04:55:35.599
relaxation or mixed together. Plus there's that feeling from your

1477
04:55:35.680 --> 04:55:40.799
stomach as it's been stretched. Even though you're in your

1478
04:55:40.919 --> 04:55:45.200
stomach now, you can feel it being stretched because that

1479
04:55:45.360 --> 04:55:56.720
whole area is connected to your stomach. Now we're going

1480
04:55:56.799 --> 04:56:01.720
to move or move further up to your top of

1481
04:56:01.799 --> 04:56:08.080
your body, and we did the same this time, starting

1482
04:56:09.439 --> 04:56:15.720
with your upper back put my hands forward over and

1483
04:56:15.880 --> 04:56:23.240
massive massage in that area up to your spine, from

1484
04:56:23.319 --> 04:56:27.479
the side of your body up to your spine. So

1485
04:56:27.599 --> 04:56:33.919
some of that message area, that muscle tissue or whatever

1486
04:56:34.159 --> 04:56:39.720
fatty tissue even will be possibly from your chest because

1487
04:56:39.720 --> 04:56:43.599
it's all connected. The chest and the back connect together.

1488
04:56:46.720 --> 04:56:50.000
I'm going to be massaging and just pulling some of

1489
04:56:50.119 --> 04:56:58.080
that skin from your side up and massaging the area

1490
04:57:01.040 --> 04:57:05.200
of your upper back all the way to your spine.

1491
04:57:09.599 --> 04:57:11.840
And then I'll move down a bit and I'll continue

1492
04:57:12.439 --> 04:57:15.520
with the middle of your back doing exactly the same thing.

1493
04:57:19.360 --> 04:57:33.159
There's gentle as deep as you choose. Now, I'll move

1494
04:57:33.360 --> 04:57:37.520
or the other side again and do the exact same

1495
04:57:37.720 --> 04:57:41.680
thing with the top of your back on the other side,

1496
04:57:42.759 --> 04:57:56.799
from pretty much underneath your arm area really to your spine,

1497
04:58:01.880 --> 04:58:08.520
and then continue in that all the way down, including

1498
04:58:08.680 --> 04:58:25.680
your lower your middle of your back. I'm gonna go

1499
04:58:26.119 --> 04:58:32.360
to your thighs, the backs of your thighs, and the

1500
04:58:32.560 --> 04:58:42.560
sides of your thighs, starting with your right leg, massaging

1501
04:58:44.000 --> 04:58:53.200
the back and the sides of your thighs gently and firmly.

1502
04:58:55.319 --> 04:58:58.720
There's a lot of muscles there. It's an area that

1503
04:58:58.840 --> 04:59:03.040
can be very tense at times and maybe needs a

1504
04:59:03.080 --> 04:59:05.560
little bit more pressure than the rest of the body

1505
04:59:06.599 --> 04:59:14.319
that's up to you. You can gently stroke the back

1506
04:59:17.159 --> 04:59:21.479
of your legs where you know, opposite your knee joint

1507
04:59:22.759 --> 04:59:35.720
or underneath your knee joint, very sensitive, gentle area, and

1508
04:59:36.080 --> 04:59:43.439
working down to your calf muscles. Massage in your calf

1509
04:59:43.560 --> 04:59:53.080
muscles thoroughly and deeply, if you choose, using both hands

1510
04:59:57.639 --> 05:00:11.759
fingers digging deep to your ankles. In the back of

1511
05:00:11.880 --> 05:00:18.520
your back of your ankles, just gently massage in that.

1512
05:00:18.720 --> 05:00:30.520
Area, maybe lifting the leg and stretching.

1513
05:00:30.119 --> 05:00:52.759
A little bit. Moving to the right foot, massage in

1514
05:00:55.360 --> 05:00:56.840
the bottom of your feet.

1515
05:00:59.520 --> 05:01:00.000
Mm hmm.

1516
05:01:00.840 --> 05:01:12.000
And the sides of your feet gently but firm enough

1517
05:01:12.200 --> 05:01:23.000
so they don't tickle, and just allow the pleasure that

1518
05:01:23.119 --> 05:01:29.240
you get from heaving your feet. Message to just overtake

1519
05:01:29.319 --> 05:01:38.200
you as I continue to message your feet, the bottoms

1520
05:01:38.240 --> 05:01:40.880
of your feet, the sides.

1521
05:01:43.080 --> 05:01:45.520
Your arches, your heel.

1522
05:01:47.919 --> 05:01:50.159
You can put a lot of pressure into your heel

1523
05:01:50.959 --> 05:01:55.959
and it feels amazing, Yet the arches need to be

1524
05:01:56.040 --> 05:02:07.759
a bit more gentle. Stretching your toes gently and massage

1525
05:02:07.840 --> 05:02:13.880
in the bottoms of your toes with my fingers. Each

1526
05:02:14.000 --> 05:02:27.639
one individually, moving over to the left leg to do

1527
05:02:27.799 --> 05:02:36.520
exactly the same thing. Starting at the top of the thighs,

1528
05:02:38.759 --> 05:02:41.319
work in the back of the thighs and the sides,

1529
05:02:42.959 --> 05:02:53.360
massaging deeply and gently the whole area, working all the

1530
05:02:53.400 --> 05:03:06.240
way down. And this is an area that maybe you

1531
05:03:06.319 --> 05:03:14.639
could like to spend more time relaxing and messaging. Perhaps

1532
05:03:15.560 --> 05:03:20.080
if you wanted, I could make a future recording. I

1533
05:03:20.119 --> 05:03:28.880
want to spend more time on one particular area. As

1534
05:03:28.919 --> 05:03:41.040
you moved down to your calf muscles, Massage in your

1535
05:03:41.200 --> 05:03:56.720
calf muscles firmly and gently, move down your ancle into

1536
05:03:56.759 --> 05:04:05.080
your feet, message backs of your feet, the bottoms of

1537
05:04:05.159 --> 05:04:15.200
your feet, stretching your toes and message in each to individually.

1538
05:04:17.799 --> 05:04:23.639
And the feeling of pleasure and release. The experience when

1539
05:04:23.720 --> 05:04:42.080
your having your feet and massaged feels really good. Now

1540
05:04:45.599 --> 05:04:49.639
she turn over in your mind. Laying on your back,

1541
05:04:57.119 --> 05:05:09.840
I'm just going to start again your neck area and

1542
05:05:09.959 --> 05:05:17.639
your shoulders, just to get back in touch with that

1543
05:05:17.919 --> 05:05:35.479
area and lets you move up. I can clean my hands,

1544
05:05:36.799 --> 05:05:40.599
make them more fresh, because now I'm gonna message your

1545
05:05:40.680 --> 05:05:43.240
face simply.

1546
05:05:47.240 --> 05:05:49.000
Starting off with your forehead.

1547
05:05:55.759 --> 05:06:02.000
Your eyes are closed, I can just stretch your eyes

1548
05:06:02.279 --> 05:06:13.560
a little bit, pushing up on your eyebrows, just messaging

1549
05:06:13.759 --> 05:06:26.040
around your scalp, massaging down your cheeks, around your ears,

1550
05:06:29.159 --> 05:06:38.159
into your chaw chiply the side of your neck.

1551
05:06:42.159 --> 05:06:42.400
Chin.

1552
05:06:53.720 --> 05:06:55.400
They just moving down.

1553
05:07:00.279 --> 05:07:07.040
Down to your chest, starting him by message in the

1554
05:07:07.840 --> 05:07:14.159
very top of your chest where the collar phone is.

1555
05:07:16.479 --> 05:07:28.279
Give a side of the collarbone, and then just message

1556
05:07:28.400 --> 05:07:40.639
in the hole of the chest, moving the chest around.

1557
05:07:49.400 --> 05:07:54.200
Because it's quite a large area, you can move from

1558
05:07:54.240 --> 05:08:01.919
one side to the next, moving my hands.

1559
05:08:04.200 --> 05:08:06.799
Underneath pretty much where your arms are.

1560
05:08:11.040 --> 05:08:16.240
Stretching up, stretching some of the muscles of your back

1561
05:08:16.360 --> 05:08:24.840
in the process, moving up over your.

1562
05:08:24.840 --> 05:08:45.080
Chest, and they're moving down again. Then allowing my hands.

1563
05:08:45.799 --> 05:08:52.279
They just massage gently and slide down towards your stomach,

1564
05:08:54.080 --> 05:09:00.560
starting in the middle of your chest. I think gradually

1565
05:09:00.840 --> 05:09:08.119
my heads moving apart and massaging and sliding at the

1566
05:09:08.240 --> 05:09:17.080
same time, moving down to just below your red cage,

1567
05:09:26.400 --> 05:09:35.159
moving down and then messaging up again. Giving your chest

1568
05:09:36.720 --> 05:09:45.279
all the attention, and it needs to feel completely relaxed,

1569
05:09:52.599 --> 05:09:56.360
remembering that I'm also going to be focusing on your

1570
05:09:56.639 --> 05:10:02.360
sides as well, an area it really doesn't get much attention,

1571
05:10:04.919 --> 05:10:14.240
but feels really good when it's massaged, just stroking my

1572
05:10:14.520 --> 05:10:22.319
hands down the sides of your body, just below your arms,

1573
05:10:23.080 --> 05:10:35.520
all the way down to your hips. Now moving to

1574
05:10:35.639 --> 05:10:41.159
your stomach area. We're gonna stand on one side of

1575
05:10:41.240 --> 05:10:43.720
you like I did when I dig your lower back.

1576
05:10:46.319 --> 05:10:51.360
I'm gonna do a similar process of just stretching the

1577
05:10:51.479 --> 05:11:05.080
muscles from your side, gently massaging from one side to

1578
05:11:05.240 --> 05:11:05.680
the next.

1579
05:11:08.000 --> 05:11:08.439
Move in.

1580
05:11:11.000 --> 05:11:15.200
The whole area from below your ribs all the way

1581
05:11:15.279 --> 05:11:26.159
down to below your belly button, and then move around

1582
05:11:26.240 --> 05:11:26.439
to the.

1583
05:11:26.479 --> 05:11:28.880
Other side of you and repeat that.

1584
05:11:35.479 --> 05:11:42.560
Process of relaxing, deeply, calmly.

1585
05:11:45.680 --> 05:11:49.479
You feel loose, you feel free.

1586
05:11:51.880 --> 05:11:56.560
And it's something about having your stomach message that's different

1587
05:11:56.639 --> 05:12:03.479
from any other part because we do have a tendency

1588
05:12:04.080 --> 05:12:07.959
of holding a different kind of stress in her stomach

1589
05:12:09.400 --> 05:12:17.200
that we may not be aware of. There's a now

1590
05:12:17.400 --> 05:12:24.680
message your stomach. In front of your stomach, they can

1591
05:12:25.000 --> 05:12:35.599
circles around your belly button and then going the other

1592
05:12:35.720 --> 05:12:47.959
way around. The gentleness and a freedom that comes from

1593
05:12:48.200 --> 05:12:59.080
feeling how you're feeling. There's a now. Move down the

1594
05:12:59.200 --> 05:13:06.400
tops of your thighs, muscles, massaging them, and I can

1595
05:13:06.520 --> 05:13:12.439
do this to your legs at the same time. Pressing down,

1596
05:13:15.319 --> 05:13:21.439
massaging deeply those muscles in your thighs, the front of

1597
05:13:21.560 --> 05:13:32.520
your thighs, and moving down to your knees, gently massaging

1598
05:13:32.599 --> 05:13:43.880
your knees, sliding down your shins, putting pressure on either

1599
05:13:44.080 --> 05:13:56.200
side of your shin gently softly but firmly, moving down

1600
05:13:56.560 --> 05:14:11.240
to your ankles, stroking the tops of your feet, and

1601
05:14:11.439 --> 05:14:17.520
then with each foot in each hand, just gently messaging

1602
05:14:18.360 --> 05:14:26.639
the whole of the foot, the top, the bottom, your heel,

1603
05:14:27.119 --> 05:14:34.919
your ankle, your toes, messaging every pile of your feet.

1604
05:14:39.919 --> 05:14:45.959
Feels so good, just to let go and enjoy the process.

1605
05:14:51.639 --> 05:14:56.319
Enjoy feeling.

1606
05:14:58.479 --> 05:15:11.759
So deeply relaxed, so much comfort and so many feelings

1607
05:15:13.360 --> 05:15:16.400
be come just from touching your skin.

1608
05:15:27.119 --> 05:15:29.959
And you can just lie there.

1609
05:15:31.919 --> 05:15:40.680
For as long as you choose, enjoying the feeling of

1610
05:15:41.040 --> 05:15:42.759
deep comfort.

1611
05:15:45.240 --> 05:15:47.240
From being massaged.

1612
05:15:49.240 --> 05:15:49.560
By me.

1613
05:15:56.720 --> 05:16:18.680
Enjoy fear deeply, ra And all we're gonna do is

1614
05:16:22.319 --> 05:16:38.799
blow out some candles. In your mind, there we're going

1615
05:16:38.880 --> 05:16:49.240
to be a hundred candles, and you're going to blow

1616
05:16:49.439 --> 05:16:59.799
each one out individually, one by one, starting at one hundred.

1617
05:17:00.919 --> 05:17:02.200
As I count down.

1618
05:17:07.159 --> 05:17:14.000
All the way down to one, and each time I

1619
05:17:14.279 --> 05:17:23.360
say a number, you can imagine that candle in front

1620
05:17:23.439 --> 05:17:34.439
of you, and I'd like you to actually physically generally

1621
05:17:34.599 --> 05:17:50.279
blow that candle out, just so it's not a big blows,

1622
05:17:50.680 --> 05:17:59.360
just a gentle, and that candle will extinguish.

1623
05:18:04.080 --> 05:18:06.400
And then I'll say the next number.

1624
05:18:07.680 --> 05:18:08.880
So we move down.

1625
05:18:11.880 --> 05:18:12.599
And you can just.

1626
05:18:16.319 --> 05:18:25.360
Put that one out as well. And as we move

1627
05:18:25.759 --> 05:18:34.919
down the numbers, you'll find yourself feeling.

1628
05:18:34.880 --> 05:18:36.759
More and more relaxed.

1629
05:18:39.759 --> 05:18:40.599
If you need.

1630
05:18:42.080 --> 05:18:51.319
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1631
05:18:55.200 --> 05:19:02.639
In fact, you may struggle to blow out all one

1632
05:19:02.799 --> 05:19:16.040
hundred of these candles as you feel.

1633
05:19:18.680 --> 05:19:32.599
More and more deeply relaxed, more and more.

1634
05:19:36.439 --> 05:19:52.479
Deeply tired, and the fur you go down, the more.

1635
05:19:53.880 --> 05:19:54.799
Your mind.

1636
05:19:56.279 --> 05:20:08.599
Starts to drift. You may find that you stop listening

1637
05:20:08.840 --> 05:20:21.400
to me after a while. And even though there may

1638
05:20:21.479 --> 05:20:30.200
be background sounds where you are, you'll be aware of

1639
05:20:30.319 --> 05:20:35.520
those sounds at the moment.

1640
05:20:40.520 --> 05:20:41.240
He may.

1641
05:20:44.520 --> 05:20:59.319
Start to just not even notice them at all, because

1642
05:20:59.439 --> 05:21:13.040
they're important. Where I am. I've got the sounds of

1643
05:21:13.159 --> 05:21:20.080
the birds, there's horrors, the pigeon who likes to say

1644
05:21:20.159 --> 05:21:26.599
hello sometimes, and there's the old plane that goes by.

1645
05:21:29.479 --> 05:21:30.040
Maybe.

1646
05:21:32.119 --> 05:21:43.000
Traffic and trains in the distance, but none of that

1647
05:21:43.319 --> 05:21:57.040
scene is important. Whatsoever or candles you blow out. The

1648
05:21:57.200 --> 05:22:09.759
less important any thing is more candles you blow out.

1649
05:22:13.959 --> 05:22:36.520
The fur seemed to move away from sounds, general date, days, stuff.

1650
05:22:37.759 --> 05:22:39.000
Seems to just.

1651
05:22:40.959 --> 05:22:52.119
Move away on its own. You feel.

1652
05:22:55.159 --> 05:22:55.759
Calmer.

1653
05:22:59.479 --> 05:23:17.560
We ever, candy blow out guiding here to the next number,

1654
05:23:20.360 --> 05:23:29.880
did you hear me say? And then you blow that

1655
05:23:30.240 --> 05:23:31.000
candle out?

1656
05:23:31.880 --> 05:23:32.080
Too?

1657
05:23:40.240 --> 05:24:03.720
So easy, so simple. I'm gonna start by introducing the

1658
05:24:04.040 --> 05:24:20.919
first candle. This is a hundred first candle, she is

1659
05:24:21.439 --> 05:24:38.040
one hundred. When you blow that candle out, you'll find

1660
05:24:39.799 --> 05:24:55.520
immediately a slight change in how you feel, as well

1661
05:24:55.639 --> 05:25:10.959
as a real sense of alactivity, crying, venue, relaxation, and

1662
05:25:12.240 --> 05:25:40.439
sleepiness expanding. Starting with one hundred blow out back candle

1663
05:25:40.599 --> 05:27:24.000
now ninety nine, candle ninety eight, candle ninety seven, ninety six,

1664
05:27:51.759 --> 05:29:26.479
Can ninety five, ninety four, candle ninety three, N two

1665
05:29:52.639 --> 05:30:13.040
good night one, Can.

1666
05:30:15.959 --> 05:30:47.759
Ninety and eighty T nine.

1667
05:31:13.240 --> 05:34:57.200
Eight eight candle eight Canto eight eight five eight it

1668
05:34:57.479 --> 05:38:16.639
two Nations seven two two S nine, candle seventy eight,

1669
05:38:25.560 --> 05:39:28.159
candle seventy seven, candle seventy six, candle seventy five, candle

1670
05:39:31.000 --> 05:40:28.119
seventy four candle seventy three, candle seventy two, candle seventy one,

1671
05:40:48.840 --> 05:41:44.959
candle seventy one, candle seventeen and sixty nine, candle.

1672
05:41:48.319 --> 05:42:03.560
Sixty eight, sixty.

1673
05:42:03.200 --> 05:43:05.520
Seven, candle sixty five, candle sixty four, candle sixty four,

1674
05:43:21.520 --> 05:45:03.560
candle sixty three, candle sixty and sixty one sixty fifty nine,

1675
05:45:25.080 --> 05:46:48.279
candle fifty eight, candle fifty seven, fifty six, candle fifty five,

1676
05:47:05.799 --> 05:48:26.599
candle fifty four, handle fifty three, candle fifty two, fifty

1677
05:48:26.880 --> 05:51:08.279
twifyitch fift the one, candle fifty candle foty nine, candle

1678
05:51:12.520 --> 05:53:03.919
forty eight, candle forty seven, fourty six, forty.

1679
05:53:03.639 --> 05:54:17.639
Five, forty two, can't do.

1680
05:54:22.200 --> 05:54:23.439
What do you want.

1681
05:54:56.680 --> 05:54:56.720
Do?

1682
05:55:01.759 --> 05:57:42.439
Forty thirty nine, eight two thirty seven, candle.

1683
05:57:44.319 --> 05:57:45.799
Thirty five.

1684
05:58:34.680 --> 06:02:00.439
Th candle thirty three, candle thirty one, can sift two

1685
06:02:00.599 --> 06:05:06.279
oneteen nine, can twenty eight, candle joty seven, twenty six, candle.

1686
06:05:10.680 --> 06:05:51.119
Twenty five, can.

1687
06:06:34.799 --> 06:07:15.479
Twenty can do?

1688
06:07:17.520 --> 06:09:41.680
Keep went tip too and twenty to wait ye can't

1689
06:09:41.840 --> 06:11:30.520
do say seven six day.

1690
06:12:27.799 --> 06:15:05.319
Four two, shhhhhhh.

1691
06:16:44.319 --> 06:23:11.319
No eight t eight or let go of all of

1692
06:23:11.479 --> 06:23:19.520
those thoughts, worries, concerns about the past, thoughts, about the

1693
06:23:19.680 --> 06:23:26.119
future and even things you've been thinking about today. Just

1694
06:23:26.240 --> 06:23:31.840
let it all go because none of it is useful

1695
06:23:32.159 --> 06:23:46.680
in this moment. This is your opportunity to just focus

1696
06:23:51.959 --> 06:24:00.799
on feeling relaxed, allowing yourself to get in touch with

1697
06:24:00.959 --> 06:24:11.040
that natural sense of peace that we all have within us.

1698
06:24:13.439 --> 06:24:18.880
It's available for everyone. It just sometimes takes a little

1699
06:24:18.880 --> 06:24:25.200
bit of effort to set up the right time and

1700
06:24:25.400 --> 06:24:32.680
place in order for you to just let go. Because

1701
06:24:32.799 --> 06:24:40.680
when you do decide to let go and relax, that's

1702
06:24:40.799 --> 06:24:48.759
what your body starts to do because you've chosen. You've

1703
06:24:49.040 --> 06:24:55.840
chosen to just allow your body to unwind and your

1704
06:24:55.959 --> 06:25:02.720
mind starts to slow down. And it's a nice feeling.

1705
06:25:04.720 --> 06:25:07.880
It's a nice feeling at the beginning, just to know

1706
06:25:09.040 --> 06:25:19.119
that you have chosen to decide to relax deeply, and

1707
06:25:19.240 --> 06:25:25.799
because you've made that decision, your body will just follow suit,

1708
06:25:28.360 --> 06:25:33.000
because sometimes all the muscles in your body need is

1709
06:25:33.319 --> 06:25:42.959
just permission from you to relax. Because so often we're busy,

1710
06:25:43.200 --> 06:25:47.400
we're going from here to there, we're walking around, and

1711
06:25:47.520 --> 06:25:54.840
we're doing stuff, and the body doesn't have any time

1712
06:25:55.080 --> 06:26:03.479
or space to really relax deeply, so it kind of

1713
06:26:03.599 --> 06:26:09.159
waits for you to lead the way, waits for your permission.

1714
06:26:13.479 --> 06:26:14.200
And when you do.

1715
06:26:15.799 --> 06:26:21.000
Give your permission, when you give to say so, when

1716
06:26:21.080 --> 06:26:28.919
you say okay, it's time for your body to let

1717
06:26:29.080 --> 06:26:40.720
go completely and relax totally, your body just follows. So

1718
06:26:41.279 --> 06:26:46.720
like a breath of relief. Ah good, I can now relax.

1719
06:26:50.360 --> 06:26:54.240
Have feeling at the end of a day of very

1720
06:26:54.400 --> 06:26:58.799
physical day that you may experience in the past, where

1721
06:26:58.799 --> 06:27:01.759
you get home and you just sit down on a chair,

1722
06:27:02.840 --> 06:27:07.680
maybe you kick your shoes off, and ar feels so nice.

1723
06:27:09.759 --> 06:27:13.759
Know that you don't have to get up again for

1724
06:27:13.799 --> 06:27:17.000
a little while at least, and if you choose, you

1725
06:27:17.119 --> 06:27:26.360
can just sit there for maybe an hour to feels blissfull.

1726
06:27:30.479 --> 06:27:35.159
And just by sitting down like that, your body knows

1727
06:27:35.759 --> 06:27:40.680
that it's time to relax. Your body has been given

1728
06:27:40.799 --> 06:27:47.720
permission from you. Because it's a mindset in your mind,

1729
06:27:51.080 --> 06:28:01.479
you're prepared to let go of everything and just completely

1730
06:28:02.680 --> 06:28:11.479
allow all the stress of your body to evaporate. Any

1731
06:28:11.720 --> 06:28:25.680
tensions can just gradually vanish. It's almost like magic, really,

1732
06:28:31.240 --> 06:28:38.279
because that sense of relaxation in your body, it's a

1733
06:28:38.400 --> 06:28:44.840
very natural state. It's not something unusual. It may feel

1734
06:28:44.959 --> 06:28:48.599
unusual when you first start to relax if you if

1735
06:28:48.639 --> 06:28:53.000
you haven't really spent a lot of time focusing and

1736
06:28:53.720 --> 06:28:58.240
giving yourself this space to let go completely and relax

1737
06:28:59.159 --> 06:29:05.840
may seem more most alien, but it isn't. It's actually

1738
06:29:07.200 --> 06:29:12.360
the most natural thing in the world to let go completely,

1739
06:29:14.080 --> 06:29:21.880
to relax totally, the most natural thing in the world

1740
06:29:24.520 --> 06:29:34.599
to allow yourself to feel really calm in your mind.

1741
06:29:37.200 --> 06:29:44.880
And it is almost like a literal unwinding. It's like

1742
06:29:45.040 --> 06:29:52.599
you press a button and all the tension just releases,

1743
06:29:53.959 --> 06:29:57.400
and it's like a wheel, like a cog, like the

1744
06:29:57.439 --> 06:30:01.000
inside of the clock, just unwinding, and you sort I

1745
06:30:01.040 --> 06:30:04.520
should I. You could see that the little wind up

1746
06:30:05.479 --> 06:30:10.360
knob that's used just going the opposite way that you

1747
06:30:10.639 --> 06:30:17.119
choose to wind it up, and the energy that frenetic

1748
06:30:18.319 --> 06:30:28.360
stress for energy gradually winding down, losing its power, losing

1749
06:30:28.479 --> 06:30:37.360
its strength. As a sense of relaxation becomes stronger and deeper,

1750
06:30:41.040 --> 06:30:48.080
and you may find a the more relaxed you feel,

1751
06:30:49.439 --> 06:30:58.959
that your mind starts to wander. Maybe you seem to

1752
06:30:59.080 --> 06:31:03.639
stop listening to me for a while, your mind goes

1753
06:31:03.799 --> 06:31:09.159
somewhere else, and then you realize you're listening to me again,

1754
06:31:11.840 --> 06:31:18.520
and that's just your mind to drifting to sleep, which

1755
06:31:18.599 --> 06:31:28.439
is quite natural because sometimes when we're stressed and tense,

1756
06:31:29.799 --> 06:31:33.240
we're not mean I actually be aware of what we

1757
06:31:33.479 --> 06:31:40.319
need or we physically your emotionally need in this moment.

1758
06:31:43.200 --> 06:31:48.840
But when you allow your body and mind to relax

1759
06:31:49.040 --> 06:31:58.599
completely and you let go of all thoughts, concerns, worries, ideas,

1760
06:32:00.159 --> 06:32:10.200
all andngo allow them to drop onto the floor, you

1761
06:32:10.439 --> 06:32:11.000
start to.

1762
06:32:13.119 --> 06:32:16.159
Get in touch with the feelings of.

1763
06:32:18.000 --> 06:32:28.880
Such relaxation. Feelings so nice to be in touch with

1764
06:32:29.720 --> 06:32:39.599
the calmness of the different body parts as they become looser.

1765
06:32:40.840 --> 06:32:41.599
And looser.

1766
06:32:45.680 --> 06:32:54.560
Believe in your breathing seems easier and more natural, effortless

1767
06:32:57.840 --> 06:33:03.279
as a cool lands through your mouth or nose into

1768
06:33:03.360 --> 06:33:14.240
your lungs, breathing in comfort and relaxation, and then just

1769
06:33:14.400 --> 06:33:23.680
breathing out any excess remain intentional stress from every part

1770
06:33:23.919 --> 06:33:31.840
of your body and mind. As you start to focus

1771
06:33:32.000 --> 06:33:40.319
on your mind, maybe you notice that things come to

1772
06:33:40.439 --> 06:33:47.799
a standstill or maybe just much much lower than before,

1773
06:33:51.040 --> 06:33:58.000
because your mind is not really needed when listening to

1774
06:33:58.200 --> 06:34:07.799
my voice, which allows your mind to relax just as

1775
06:34:07.959 --> 06:34:17.919
deeply as your body. And that's synchronicity between the relaxation

1776
06:34:18.959 --> 06:34:25.959
of your body, relaxation of your mind.

1777
06:34:28.319 --> 06:34:29.560
Let you know that.

1778
06:34:31.720 --> 06:34:45.520
Feeling completely calm, loose, and relaxed is a great healing

1779
06:34:46.599 --> 06:34:49.279
experience fear.

1780
06:34:51.520 --> 06:34:52.279
And has.

1781
06:34:56.560 --> 06:34:57.680
So many.

1782
06:34:58.959 --> 06:35:00.720
Positive If it's.

1783
06:35:02.119 --> 06:35:07.840
For your body and mind and your life to be

1784
06:35:07.959 --> 06:35:18.520
able to lect go everything and to relax completely. You know,

1785
06:35:19.240 --> 06:35:28.639
all parts of your body and mind, even your bonys relaxed,

1786
06:35:32.119 --> 06:35:45.479
your muscles relaxed, even the skin that covers your body

1787
06:35:48.439 --> 06:36:12.119
is relaxed. Every you have there's also deeply relaxed, and

1788
06:36:12.439 --> 06:36:21.040
your brain really starts the feel the benefits.

1789
06:36:22.319 --> 06:36:22.639
Of this.

1790
06:36:24.240 --> 06:36:33.400
Heathing relaxation. And as you focus.

1791
06:36:34.919 --> 06:36:38.919
On the inside of your scalp where your brain is,

1792
06:36:40.840 --> 06:36:48.599
you can start to realize and notice the benefits of

1793
06:36:48.759 --> 06:37:00.319
your brain relaxing deep and as your brain continue used

1794
06:37:00.400 --> 06:37:10.200
to tax sends those messages to the rest of your

1795
06:37:10.319 --> 06:37:29.159
body and your mind to really relax more deeply, relaxily,

1796
06:37:31.200 --> 06:37:49.959
more completely, letting of any remaining thoughts of concerns, allow

1797
06:37:50.200 --> 06:37:56.080
them just to drop onto the floor because they're not

1798
06:37:56.279 --> 06:38:05.200
long been necessary in this moment, this moment of deep

1799
06:38:07.040 --> 06:38:24.479
relaxation and calmness and feeling your brain with deep concentrated heathing,

1800
06:38:29.759 --> 06:38:52.000
calming relaxing every part of your brain, feeling so bruse.

1801
06:38:53.119 --> 06:39:00.360
And comfortable, so relaxed.

1802
06:39:01.439 --> 06:39:14.159
And peaceful. Your brain feels so light, that's so healthy.

1803
06:39:17.360 --> 06:39:27.560
That sense of deep deep comfort really does allow you

1804
06:39:31.279 --> 06:39:43.000
to enjoy those ever increasing sensations of comfort that is

1805
06:39:43.240 --> 06:39:53.080
spreading throughout your body, relaxing each.

1806
06:39:54.439 --> 06:39:57.599
And every muscle of your body.

1807
06:39:59.639 --> 06:39:59.720
E.

1808
06:40:01.840 --> 06:40:21.040
Deeper and deeper, much more deeper than before, much more

1809
06:40:23.080 --> 06:40:32.040
comfort spreading through your body. You might.

1810
06:40:34.919 --> 06:40:36.840
Be so.

1811
06:40:38.680 --> 06:40:48.240
Peaceful and calm, so very very.

1812
06:40:49.680 --> 06:40:58.360
Peaceful in avery part of your body.

1813
06:41:00.080 --> 06:41:00.919
Lets you go.

1814
06:41:02.959 --> 06:41:21.720
The a everything averything, so peaceful, call so relax.

1815
06:41:27.159 --> 06:41:31.479
Very second the posies.

1816
06:41:33.880 --> 06:41:55.799
You feel d DPA relaxed, DPA and dper relax.

1817
06:41:58.200 --> 06:42:08.080
Call so calm peace for.

1818
06:42:10.880 --> 06:42:20.159
So very peace from your head down to your tastes

1819
06:42:23.279 --> 06:42:35.680
such peace and comfort growing all all the time, Such

1820
06:42:36.439 --> 06:42:39.560
peace and comfort.

1821
06:42:41.919 --> 06:42:46.799
Spreading through your body and mind.

1822
06:42:49.000 --> 06:43:06.520
Deeper deepert, Such comfort spreading and sinking deeper into avery

1823
06:43:06.919 --> 06:43:20.919
muscle of your body. So you feel amazing, so relaxed,

1824
06:43:24.400 --> 06:43:25.680
so pie so so.

1825
06:43:30.439 --> 06:43:32.360
So relax.

1826
06:43:35.759 --> 06:43:54.520
And piaco, letting go everything. Do a body scan, focusing

1827
06:43:55.119 --> 06:44:00.799
on firstly how you feel in your body, not trying

1828
06:44:00.840 --> 06:44:07.200
to change how you feel, not trying to relax, not

1829
06:44:07.400 --> 06:44:13.000
trying to move away from any discomfort or stress or tension.

1830
06:44:14.279 --> 06:44:20.959
Just accepting, observing and accepting how you feel in the

1831
06:44:21.040 --> 06:44:27.360
different parts of your body. Just allowing yourself to be

1832
06:44:27.639 --> 06:44:35.119
exactly as you are, to notice to get in touch

1833
06:44:39.720 --> 06:44:47.000
with how you actually feel in this moment. I'm going

1834
06:44:47.080 --> 06:44:58.080
to start off by focusing on your hands. Just be

1835
06:44:58.200 --> 06:45:07.040
aware of your hands. Like you to move your hands around.

1836
06:45:08.479 --> 06:45:14.080
Just maybe move your fingers a little bit. I've been

1837
06:45:14.240 --> 06:45:20.560
enclosing your hands very gently, just so that you can

1838
06:45:22.520 --> 06:45:29.560
get in touch with how your hands and your fingers feel,

1839
06:45:34.959 --> 06:45:53.880
very very slow movements. Focusing now on your feet, and

1840
06:45:54.000 --> 06:45:57.880
if you can just do kind of an equivalent with

1841
06:45:58.080 --> 06:46:05.479
your feet you've just done with your hands. Maybe turn

1842
06:46:05.639 --> 06:46:13.840
in your ankles, moving your feet around, moving your toes gently,

1843
06:46:16.639 --> 06:46:29.159
only very gently and very slowly, noticing how your feet

1844
06:46:29.720 --> 06:46:33.040
feel in this moment.

1845
06:46:39.959 --> 06:46:41.959
Focusing now and your eyes.

1846
06:46:44.959 --> 06:46:52.080
I'd like you to just focus on your eyelids. Maybe

1847
06:46:52.200 --> 06:46:54.880
you can open and close your eyes a couple of

1848
06:46:55.040 --> 06:47:00.479
times to really get in touch with how you feel.

1849
06:47:00.560 --> 06:47:08.560
When you do close your eyes the muscle changes in

1850
06:47:08.680 --> 06:47:14.680
your eyes when you do close them. Maybe raising your

1851
06:47:14.799 --> 06:47:24.520
eyebrows it stretches the tops of your eyes, perhaps squinting

1852
06:47:24.639 --> 06:47:30.599
your eyes, scrunching up your eyes.

1853
06:47:31.400 --> 06:47:32.200
Just so you can.

1854
06:47:33.560 --> 06:47:43.479
Really get in touch with all aspects of how your

1855
06:47:43.560 --> 06:47:45.040
eyes feel.

1856
06:47:47.479 --> 06:47:47.959
Right now.

1857
06:47:57.360 --> 06:48:03.360
Now focusing on your thighs, then you know, it just

1858
06:48:03.400 --> 06:48:11.759
starts you to gently tense your thighs, just very very gently,

1859
06:48:14.080 --> 06:48:14.880
just enough.

1860
06:48:15.959 --> 06:48:18.680
So you can become.

1861
06:48:19.799 --> 06:48:30.840
More attuned to the physical sensation of your upper legs,

1862
06:48:33.080 --> 06:48:36.319
the front of your thighs, and the backs of your thighs.

1863
06:48:40.799 --> 06:49:00.080
Noticing and observing how your thighs feel right now with

1864
06:49:00.439 --> 06:49:08.840
your focus to the back of your neck, just noticing

1865
06:49:09.040 --> 06:49:15.360
the back of your neck, the muscles. Of course, they

1866
06:49:15.599 --> 06:49:20.040
lead to the side of your neck. They also lead

1867
06:49:20.439 --> 06:49:25.520
to the top of your back, which leads to your shoulders.

1868
06:49:27.159 --> 06:49:30.799
So as you focus on the back of your neck,

1869
06:49:32.799 --> 06:49:39.240
maybe you can move your head gently upwards as if

1870
06:49:39.279 --> 06:49:46.680
you're looking up, Maybe moving your head down as if

1871
06:49:46.720 --> 06:49:53.680
you're looking down. Perhaps moving your head side to side,

1872
06:49:54.840 --> 06:50:05.520
right to left, but only fair very slowly, very gently.

1873
06:50:08.000 --> 06:50:14.119
I'm not trying to force anything. It has to be very.

1874
06:50:16.279 --> 06:50:22.159
Very gentle, just so that you can.

1875
06:50:23.639 --> 06:50:25.240
Be more.

1876
06:50:26.919 --> 06:50:36.319
In touch with the feelings, with the sensations, the physical

1877
06:50:37.720 --> 06:50:42.880
sensations of how on the back of your neck.

1878
06:50:44.159 --> 06:50:58.520
Feels. Right now, as we now focus.

1879
06:51:00.840 --> 06:51:06.040
On the tops of your arms, the parts where your

1880
06:51:06.200 --> 06:51:11.360
biceps and your triceps are between your elbow and your shoulders.

1881
06:51:14.959 --> 06:51:20.000
So you focus on those parts, the tops of your arms,

1882
06:51:22.200 --> 06:51:27.840
you may like to just tense them, but very.

1883
06:51:29.599 --> 06:51:36.439
Very gently and slowly, so you're.

1884
06:51:36.279 --> 06:51:44.000
Not straining or putting any pressure whatsoever.

1885
06:51:44.880 --> 06:51:45.759
On your arms.

1886
06:51:48.479 --> 06:51:49.959
It's just sooly.

1887
06:51:50.360 --> 06:51:50.880
You can.

1888
06:51:53.400 --> 06:51:56.200
Gain more of a sense of.

1889
06:51:58.080 --> 06:52:00.919
How your upper arms.

1890
06:52:02.159 --> 06:52:03.520
Are feeling.

1891
06:52:05.319 --> 06:52:17.200
In this moment, just noticing as you gently, very gently

1892
06:52:19.119 --> 06:52:32.840
and slowly tighten the muscles and then leto notice how

1893
06:52:33.000 --> 06:52:48.040
the tops of your arms feel right now, as now

1894
06:52:48.720 --> 06:52:58.919
focus on your stomach, the area the lower abdomen area

1895
06:52:59.599 --> 06:53:08.000
below your belly button, moving all the way down to

1896
06:53:08.119 --> 06:53:18.720
your hips, just above your grind. Maybe you're able to

1897
06:53:20.200 --> 06:53:33.080
tense these muscles in the area very very gently and slowly.

1898
06:53:38.759 --> 06:53:43.159
If that's a difficult thing to do, maybe you can

1899
06:53:43.360 --> 06:53:54.040
just move your body, pushing your stomach up, maybe moving

1900
06:53:54.080 --> 06:53:56.720
a little bit to a side using your.

1901
06:53:56.720 --> 06:54:02.759
Hips, just as you can get more.

1902
06:54:04.240 --> 06:54:05.479
In tune.

1903
06:54:06.840 --> 06:54:08.040
With how your.

1904
06:54:08.759 --> 06:54:27.639
Lower abdomen area is feeling in this moment, just noticing

1905
06:54:29.159 --> 06:54:52.439
the physical sensations or your lower abdomen as your attention

1906
06:54:54.959 --> 06:55:06.439
to your mouth, notice in your lips, the inside your mouth,

1907
06:55:08.680 --> 06:55:13.240
your teeth, your guns, your tongue.

1908
06:55:22.840 --> 06:55:24.240
Just noticing.

1909
06:55:25.479 --> 06:55:32.319
How your tongue and your mouth feels. It may help

1910
06:55:32.520 --> 06:55:41.319
by moving your tongue around your mouth, moving it to

1911
06:55:41.479 --> 06:55:48.880
your left, maybe pressing it gently against the side of

1912
06:55:49.000 --> 06:55:55.319
your mouth, and then to the right, gently to the

1913
06:55:55.520 --> 06:56:03.560
side of your mouth, pressing up against the top of

1914
06:56:03.639 --> 06:56:10.599
your mouth, and then down gently against the bottom of

1915
06:56:10.680 --> 06:56:21.439
your mouth, always very slowly and a very.

1916
06:56:23.880 --> 06:56:25.240
Very gentle.

1917
06:56:29.680 --> 06:56:41.959
So that you can be aware of how you feel

1918
06:56:45.400 --> 06:57:04.200
in your mouth area. Now got to focus.

1919
06:57:06.040 --> 06:57:23.000
On your wrists, and I'll ask you to maybe just routine.

1920
06:57:24.119 --> 06:57:32.720
Your wrists by moving your hands in a circular motion very.

1921
06:57:34.159 --> 06:57:43.639
Gently and slowly, just soly can.

1922
06:57:49.360 --> 06:58:08.439
Feel the sensations that you are carly eperiencing in purists.

1923
06:58:12.479 --> 06:58:21.040
Perhaps smooth in your hands up and down the game,

1924
06:58:22.319 --> 06:59:01.799
very very chaply and slowly, very chancel and slow between.

1925
06:59:02.000 --> 06:59:19.000
Now start to observe your lower back. The bad part

1926
06:59:19.400 --> 06:59:36.560
is just above your hips where your coxix are. The

1927
06:59:36.919 --> 06:59:43.759
whole area which also really does include the signs of

1928
06:59:43.959 --> 06:59:44.759
your body.

1929
06:59:46.200 --> 06:59:49.279
Because those muscles are very much connected.

1930
06:59:54.520 --> 07:00:01.520
There's those muscles also move into your hip AIA connecting

1931
07:00:01.799 --> 07:00:16.959
to your buttocks side of your apps. And if you're

1932
07:00:18.240 --> 07:00:26.959
physically able to do so, maybe you can very gently

1933
07:00:29.159 --> 07:00:41.720
just move your body evis is slightly, very slowly some

1934
07:00:42.159 --> 07:01:00.119
side to side, just enough to gauge how if you

1935
07:01:02.919 --> 07:01:21.279
your lower back perhaps sickly with your hips gently up

1936
07:01:21.360 --> 07:01:32.599
and down, gently and slowly, in order's.

1937
07:01:36.720 --> 07:01:38.279
Be in touch.

1938
07:01:40.599 --> 07:01:45.040
With the physical sensations.

1939
07:01:45.400 --> 07:01:46.599
Of your lower back.

1940
07:02:03.680 --> 07:02:15.799
As we know, your attention to your jaw.

1941
07:02:18.840 --> 07:02:24.479
An area for your chin all the way up to

1942
07:02:24.720 --> 07:02:26.200
near where your ears are.

1943
07:02:29.400 --> 07:02:41.959
Oh, your jaw, you can just.

1944
07:02:44.200 --> 07:02:45.680
It's okay to do so.

1945
07:02:47.599 --> 07:02:58.119
Gently open your mouth nor wide nice stretcher, just very

1946
07:02:58.880 --> 07:03:11.119
gently and slowly open in your mouth, having closing your

1947
07:03:11.200 --> 07:03:28.959
mouth very gently and slowly, so you can.

1948
07:03:31.880 --> 07:03:33.040
Be in touch.

1949
07:03:39.560 --> 07:04:12.919
With how your jaw feels. Now I have to sit

1950
07:04:13.159 --> 07:04:29.119
down your chest area. You don't need to do anything

1951
07:04:31.040 --> 07:04:37.880
to move your chest because it moves every time we breathe.

1952
07:04:43.200 --> 07:04:46.880
It moves very gently.

1953
07:04:48.159 --> 07:04:50.200
And slowly.

1954
07:04:52.040 --> 07:05:07.080
Automatically with each breath you take. As you focus on

1955
07:05:10.439 --> 07:05:54.360
your chest fils when you breathe, live in your focus

1956
07:05:56.319 --> 07:06:13.680
to your forms, your elbows. Maybe you're able to very gently.

1957
07:06:15.040 --> 07:06:17.159
And slowly.

1958
07:06:18.880 --> 07:06:27.439
Dance the muscles in your forearms, and when you do that,

1959
07:06:27.959 --> 07:06:51.520
you can feel your elbows as well, very gently and slowly,

1960
07:07:00.080 --> 07:07:05.959
actly and softly.

1961
07:07:09.479 --> 07:07:17.119
Observing your forearms.

1962
07:07:19.479 --> 07:07:54.319
And delpas, focus the rest of your back, your upper back,

1963
07:07:58.759 --> 07:08:16.240
and then men the middle of your back again. This

1964
07:08:16.919 --> 07:08:27.040
part of your body moves also every time you breed.

1965
07:08:32.000 --> 07:08:45.599
You may not notice that usually makes you observe your

1966
07:08:45.759 --> 07:08:53.000
upper back. In the middle of your back, you can

1967
07:08:53.279 --> 07:09:58.799
really feel that gentles in your focus into but as.

1968
07:10:01.000 --> 07:10:01.319
Gray.

1969
07:10:04.119 --> 07:10:10.279
There's a muscle as a nice bones in your midsection,

1970
07:10:37.880 --> 07:10:45.959
just not the same how your hips feel.

1971
07:10:49.159 --> 07:11:06.959
Right now, you can very very gently leave your hips

1972
07:11:11.919 --> 07:11:17.360
maybe side to side very gently and.

1973
07:11:20.400 --> 07:11:38.520
Sor yeah, very.

1974
07:11:42.880 --> 07:11:51.400
Gently softly.

1975
07:11:59.200 --> 07:12:00.200
It's m.

1976
07:12:05.959 --> 07:12:22.720
Everything starts to slow down, including the thoughts in your

1977
07:12:22.840 --> 07:12:34.639
mind and your mind itself just starts to gradually. It

1978
07:12:34.720 --> 07:12:41.159
doesn't have to be instant, but just gradually starting too.

1979
07:12:42.479 --> 07:12:51.279
It's almost like time is storing chin. It's a slower

1980
07:12:51.400 --> 07:12:59.279
pace to maybe what you're used to in your day

1981
07:12:59.360 --> 07:13:21.360
to day life. It's a slower movement of energy, very

1982
07:13:25.759 --> 07:13:34.200
small movements which make up the larger movements, which is

1983
07:13:34.240 --> 07:13:42.000
always the case. Now when you move your hand, it

1984
07:13:42.119 --> 07:13:44.880
might seem like it's one movement, but it's lots of

1985
07:13:45.680 --> 07:13:53.119
minute different muscles moving in accordance with each other. And

1986
07:13:58.080 --> 07:14:10.400
what happens in this space that we're sharing is we

1987
07:14:10.639 --> 07:14:11.479
move from.

1988
07:14:14.159 --> 07:14:16.799
That big.

1989
07:14:21.240 --> 07:14:38.319
Movement into those smaller movements. Starting to focus on how

1990
07:14:38.400 --> 07:14:45.680
your body feels, not just as a whole, not just oh,

1991
07:14:45.759 --> 07:14:50.279
i'm feeling this way. I'm feeling stressed or tense, or

1992
07:14:50.759 --> 07:14:55.959
I'm feeling relaxed and calm. I'm feeling this way, I'm

1993
07:14:56.000 --> 07:15:07.439
feeling that way. Starting to notice that your body begins

1994
07:15:07.560 --> 07:15:23.599
to present to you small feelings around your body, small

1995
07:15:24.119 --> 07:15:41.000
physical sensations in your legs, whether pleasurable or not. Maybe

1996
07:15:43.400 --> 07:15:50.000
resisting the temptation to label them or to judge them

1997
07:15:51.479 --> 07:15:57.520
those feelings. Just thinking them, thinking about them is just

1998
07:15:57.759 --> 07:16:14.680
being neutral, just feelings, not being particularly concerned, but just

1999
07:16:15.119 --> 07:16:30.520
noticing what your body is telling you. Feelings in your arms,

2000
07:16:33.520 --> 07:16:38.479
instead of feeling the hole of the arm, maybe notice

2001
07:16:38.759 --> 07:16:51.599
those individual feelings, all those different muscles and the skin,

2002
07:16:54.840 --> 07:17:00.560
the hairs of your arms, all the intern all parts

2003
07:17:00.599 --> 07:17:16.840
of your arms, the veins, the bones, Just being aware

2004
07:17:17.000 --> 07:17:25.360
of maybe your elbow on your right arm has a

2005
07:17:25.520 --> 07:17:37.000
certain feeling maybe your left wrist also has its own

2006
07:17:38.279 --> 07:17:58.159
individual physical sensation. What about your forearm on your right arm,

2007
07:18:00.279 --> 07:18:11.159
you're right for arm, there may not be any particular

2008
07:18:13.080 --> 07:18:21.560
feeling that you could even give a name to, may

2009
07:18:21.639 --> 07:18:26.880
not feel like anything other than just a feeling. You know,

2010
07:18:27.080 --> 07:18:39.520
it's there. The feelings in your shoulders, perhaps your shoulders

2011
07:18:39.599 --> 07:18:43.200
when you think about them, kind of almost like they're

2012
07:18:43.200 --> 07:18:50.319
the same, you know, the same feeling, almost like both

2013
07:18:50.400 --> 07:18:55.119
of your shoulders are just one thing. Of course they're not.

2014
07:19:03.799 --> 07:19:09.119
And when you focus on your left shoulder and then

2015
07:19:09.200 --> 07:19:15.799
on your right shoulder, maybe find that you move the

2016
07:19:15.959 --> 07:19:26.680
muscles a little bit, maybe tense the muscles gently, noticing

2017
07:19:28.000 --> 07:19:29.159
the difference.

2018
07:19:31.840 --> 07:19:33.319
In each shoulder.

2019
07:19:44.720 --> 07:20:00.560
Your lower back, the left side of your life back

2020
07:20:00.759 --> 07:20:12.200
and the right side of your lower back of course

2021
07:20:12.279 --> 07:20:24.479
that connection to your buttocks and to your hips, and

2022
07:20:24.639 --> 07:20:38.000
also moving up into the middle of your back. And

2023
07:20:38.200 --> 07:20:42.759
sometimes like right now, actually when I focus on their part,

2024
07:20:44.119 --> 07:20:48.520
when I focused on my buttocks and then I focused

2025
07:20:48.560 --> 07:20:52.680
on the middle of my back, I almost felt like

2026
07:20:52.880 --> 07:20:57.639
the muscles in my lower back were being stretched very gently,

2027
07:21:02.400 --> 07:21:07.680
just stretched a little bit, even though I wasn't doing

2028
07:21:07.799 --> 07:21:16.560
anything to try to stretch your lower back. It just

2029
07:21:16.680 --> 07:21:28.959
seemed to happen. The feeling of very gently stretching your

2030
07:21:29.040 --> 07:21:29.799
lower back.

2031
07:21:35.560 --> 07:21:36.360
Comes along.

2032
07:21:40.080 --> 07:22:03.360
I have feeling in your chest, just noticing what sensations

2033
07:22:05.000 --> 07:22:22.639
you are experiencing in your chest right now. And there's

2034
07:22:22.720 --> 07:22:26.880
so much of the chest. Obviously there's the collar bone

2035
07:22:27.000 --> 07:22:33.799
leading to the chest. You've got the chest bone, You've

2036
07:22:33.840 --> 07:22:42.159
got the muscles in your chest. Of course, if you're female,

2037
07:22:42.840 --> 07:22:50.040
there's possibly the breasts. If you're male, you've got the

2038
07:22:52.880 --> 07:22:56.119
different well why not that different these days, but.

2039
07:22:58.279 --> 07:22:59.439
There may be more.

2040
07:23:01.159 --> 07:23:07.439
Muscles at the top of the chest, but at the

2041
07:23:07.639 --> 07:23:12.560
side underneath it's pretty much the same. Whether you're a

2042
07:23:12.599 --> 07:23:17.639
man or a woman. There's muscles there, muscles that stretch

2043
07:23:17.759 --> 07:23:23.319
out to your back as well as breast tissue stretches

2044
07:23:23.959 --> 07:23:31.200
and moves into your back. To just being aware of

2045
07:23:31.279 --> 07:23:52.319
your chest, being with whatever feeling there is in your chest.

2046
07:24:07.840 --> 07:24:11.000
And when I noticed that, I focus on my chest.

2047
07:24:15.400 --> 07:24:20.639
I feel it in my back, my upper back. I mean,

2048
07:24:20.720 --> 07:24:23.639
I guess the obvious reason would be because you know,

2049
07:24:23.680 --> 07:24:34.439
I'm greath in in and it stretches my chest and

2050
07:24:34.799 --> 07:24:48.639
my back at the same time. It feels it feels okay,

2051
07:24:55.240 --> 07:25:00.400
it doesn't feel a little bit of pain in my

2052
07:25:00.680 --> 07:25:08.240
right chest, A little bit not pain, but little discomfort,

2053
07:25:08.400 --> 07:25:18.439
maybe stiffness possibly, I don't know. I notice my shoulders

2054
07:25:18.479 --> 07:25:27.360
are also wanting to flex for some reason. I think

2055
07:25:27.400 --> 07:25:35.759
that's probably part of my upper back, that connection between

2056
07:25:35.880 --> 07:25:40.119
my shoulders my upper back, because I can move my

2057
07:25:40.240 --> 07:25:47.520
shoulders and stretch the muscles in my back, moving the

2058
07:25:47.560 --> 07:25:52.919
shoulders backwards or up, which then moves.

2059
07:25:53.639 --> 07:25:55.919
I think it's the scapulous.

2060
07:25:57.840 --> 07:25:58.439
In your back.

2061
07:26:08.479 --> 07:26:16.119
It feels quite nice. Actually, a good thing about this

2062
07:26:16.439 --> 07:26:19.720
is you can, if you want to, you.

2063
07:26:19.919 --> 07:26:21.279
Can just.

2064
07:26:24.759 --> 07:26:28.759
Flex or stimulate.

2065
07:26:31.799 --> 07:26:38.479
The various muscles in your body gently in order to

2066
07:26:38.599 --> 07:26:49.319
get more of a sense of how they feel. And

2067
07:26:49.479 --> 07:26:58.759
when you're relaxing, when you do tense and muscle, then

2068
07:26:58.880 --> 07:27:03.959
you let it go and yet it relax It relaxes.

2069
07:27:06.040 --> 07:27:07.200
Way more.

2070
07:27:08.520 --> 07:27:18.560
Than it would normally. But you have to feel that

2071
07:27:18.639 --> 07:27:22.040
you are able to do that. There's no point in

2072
07:27:22.159 --> 07:27:27.919
doing it if there's an issue with the per part

2073
07:27:27.959 --> 07:27:34.439
of your body. You need to be gentle with yourself

2074
07:27:37.119 --> 07:27:50.759
at all times when relaxing deeply. It's important to be

2075
07:27:51.000 --> 07:28:06.799
kind to yourself. As you notice your mind. How much

2076
07:28:07.919 --> 07:28:15.560
has your mind slowed down since we started this recording.

2077
07:28:31.599 --> 07:28:32.639
How came.

2078
07:28:36.279 --> 07:28:37.639
And peaceful.

2079
07:28:38.720 --> 07:28:48.200
Is your mind right now? We have nothing to think

2080
07:28:48.279 --> 07:28:58.319
about and just my voice to listen to, because you know,

2081
07:28:58.840 --> 07:29:09.799
the intention behind this recording is relaxation. At the very least,

2082
07:29:11.360 --> 07:29:15.919
for you to feel more relaxed at the end of

2083
07:29:16.159 --> 07:29:24.959
recording than you did at the beginning, at the very least,

2084
07:29:29.119 --> 07:29:38.119
for your mind to slow down because your body continues

2085
07:29:40.159 --> 07:29:56.720
to relax, because that's what you want to happen. That's

2086
07:29:56.840 --> 07:29:59.439
what you expect.

2087
07:30:03.040 --> 07:30:03.639
To happen.

2088
07:30:09.720 --> 07:30:27.680
For relaxation to fill your body, maybe calm in your

2089
07:30:27.880 --> 07:30:36.720
mind to the point of boredom. When you start maybe

2090
07:30:37.159 --> 07:31:23.599
to drift away. Drifting, it's almost as if you're moving

2091
07:31:24.200 --> 07:31:32.080
further away from your body in your mind, just leaving

2092
07:31:32.319 --> 07:31:44.279
that there, kind of liking it an escape pod in

2093
07:31:44.400 --> 07:31:48.720
a spaceship a movie a space movie. You know when

2094
07:31:48.759 --> 07:31:52.599
they get into a little pod in it. Since the

2095
07:31:52.720 --> 07:32:24.319
month far away from the spaceship, save dream, continue to relax,

2096
07:32:44.599 --> 07:34:12.520
drifting slow and peace so rare and peace and focusing

2097
07:34:12.919 --> 07:34:27.840
on that feeling of those individual parts of your body that.

2098
07:34:31.040 --> 07:34:32.599
Or relaxing.

2099
07:34:33.840 --> 07:34:34.520
One by one.

2100
07:34:42.200 --> 07:34:54.560
You may find that every now and then you realize

2101
07:34:54.720 --> 07:35:05.080
that you weren't listening to my voice may give your

2102
07:35:05.240 --> 07:35:19.159
mind started to imagine something different, maybe started to almost

2103
07:35:20.680 --> 07:35:30.119
move into some kind of a dreamy state, and then

2104
07:35:30.159 --> 07:35:36.880
you become aware of my voice again. And even though

2105
07:35:37.080 --> 07:35:43.720
you may want to focus on my voice, you may

2106
07:35:43.919 --> 07:35:55.159
also wish to allow your mind to just drift naturally

2107
07:35:58.599 --> 07:36:11.159
into that space sort of comfort and safety. As you

2108
07:36:12.000 --> 07:36:29.080
feel more comfort spreading through your body like a warm

2109
07:36:29.279 --> 07:36:45.919
blanket covering you gently, keeping your body at just the

2110
07:36:46.240 --> 07:37:03.360
perfect temperature. And even if you can and hear background sounds,

2111
07:37:08.919 --> 07:37:21.279
they just don't seem to matter anymore. There's that sense

2112
07:37:21.400 --> 07:37:37.759
of peace spreads through your mind like a gentle breeze,

2113
07:37:40.759 --> 07:37:53.439
yet strong enough to blow away all negativity, strong enough

2114
07:37:53.560 --> 07:38:06.880
to remove from your mind any anxiety or stress that

2115
07:38:07.159 --> 07:38:21.400
was there before, and blow away any other thoughts or

2116
07:38:21.680 --> 07:38:43.119
feelings that just don't fit with the sense relaxation that

2117
07:38:48.240 --> 07:39:13.599
is feeling your body end your mind. Unless you focus

2118
07:39:13.880 --> 07:39:20.479
on your mind and countdown from ten down to one,

2119
07:39:21.840 --> 07:39:32.240
and with each number you hear, your mind will become

2120
07:39:38.279 --> 07:39:53.680
slightly more relaxed, just just slightly.

2121
07:39:56.360 --> 07:39:56.400
So.

2122
07:39:56.560 --> 07:40:03.599
From ten down to nine, just a night movement, from

2123
07:40:03.799 --> 07:40:16.040
nine down to eight, just another small change in how

2124
07:40:16.200 --> 07:40:29.240
you feel eight, down to seven. That feeling is a gap,

2125
07:40:30.119 --> 07:40:35.680
almost like a gap that starts to get wider, the

2126
07:40:35.840 --> 07:40:44.080
gap between those feelings that you used to have in

2127
07:40:44.200 --> 07:40:53.119
your mind compared to the feelings you have there growing now,

2128
07:40:54.840 --> 07:40:55.439
feelings of.

2129
07:40:55.639 --> 07:40:58.040
Comfort and security and.

2130
07:41:00.479 --> 07:41:10.040
Confidence, and that gap becomes wider, made down to seven, seven,

2131
07:41:10.200 --> 07:41:18.560
down to six, and when you get to five, your

2132
07:41:18.759 --> 07:41:32.360
mind will start to have a certain physical sensation, most

2133
07:41:32.520 --> 07:41:38.759
like there's a magnet outside of your head sucking the

2134
07:41:39.040 --> 07:41:44.720
tension and the stress and any remaining feelings that you

2135
07:41:44.919 --> 07:41:49.919
don't want, sucking them out through your skull.

2136
07:41:55.680 --> 07:41:57.279
And in down to four.

2137
07:41:59.040 --> 07:42:05.799
You could start to really experience that sense of not

2138
07:42:06.119 --> 07:42:16.279
just emptiness, but space, a place full of fresh air,

2139
07:42:21.319 --> 07:42:28.080
place where you can stretch. It's almost as if as

2140
07:42:28.159 --> 07:42:32.240
you go down to four and three your mind is

2141
07:42:32.400 --> 07:42:36.479
expanding with this sense.

2142
07:42:39.080 --> 07:42:40.439
Of peace.

2143
07:42:41.759 --> 07:42:44.520
And tranquility growing.

2144
07:42:46.759 --> 07:42:52.840
As it moves down to When you get to one,

2145
07:42:54.279 --> 07:42:55.279
in mind.

2146
07:42:58.279 --> 07:43:09.720
Just feels exactly how you want to feel, almost a

2147
07:43:09.959 --> 07:43:22.040
perfect feeling, maybe a sensation that.

2148
07:43:23.680 --> 07:43:31.360
You'd like to keep a place that's safe, where.

2149
07:43:32.680 --> 07:43:51.639
Nothing can affect you at all, and you can stay

2150
07:43:51.759 --> 07:44:00.360
in that that space of comfort and confidence for them

2151
07:44:00.439 --> 07:44:06.919
in your own ability to create this space and this

2152
07:44:08.240 --> 07:44:14.639
fear of comfort within your own mind just by counting

2153
07:44:15.759 --> 07:44:24.599
ten down to one. And this is something that you

2154
07:44:24.759 --> 07:44:33.759
can do yourself when you're on your own a time

2155
07:44:33.919 --> 07:44:37.439
when you can maybe sit down, maybe just for a

2156
07:44:37.520 --> 07:44:49.919
few minutes, close your eyes, just count slowly.

2157
07:44:50.000 --> 07:44:50.919
From ten.

2158
07:44:53.599 --> 07:45:04.840
Down to one and re expeace, experience these feelings in

2159
07:45:04.959 --> 07:45:13.840
your mind. And when you feel that way in your mind,

2160
07:45:15.560 --> 07:45:29.840
your body copies your mind, and that feeling it's spread

2161
07:45:30.080 --> 07:45:37.279
through your spine and your nervous system into every part

2162
07:45:37.639 --> 07:45:49.400
of your body, travels through your blood stream, healing and

2163
07:45:49.599 --> 07:46:10.240
relaxing every particle of your existence. And we can we

2164
07:46:10.360 --> 07:46:18.279
can practice this a few times before the end of

2165
07:46:18.319 --> 07:46:23.080
the recording, and then you can practice on your own

2166
07:46:25.200 --> 07:46:30.200
and each time you count from ten down to one,

2167
07:46:34.880 --> 07:46:46.000
the feelings of comfort, calmness, and deep deep relaxation becomes

2168
07:46:46.319 --> 07:47:02.200
stronger and deeper feeling your mind and your brain with

2169
07:47:02.439 --> 07:47:11.959
these positive chemicals that spread throughout your body, relaxing you

2170
07:47:13.919 --> 07:47:20.159
so quickly, relaxing your whole body and mind.

2171
07:47:22.720 --> 07:47:25.439
So very, very.

2172
07:47:26.040 --> 07:47:41.400
Easily just by counting from ten down to one. That

2173
07:47:41.520 --> 07:47:44.520
so we're going to do now, I'm going to count

2174
07:47:44.599 --> 07:47:49.000
from ten down to one. I'd like you to repeat

2175
07:47:49.159 --> 07:47:56.040
the number after me. So when I say ten, you

2176
07:47:56.119 --> 07:47:59.080
can just repeat to yourself.

2177
07:48:00.439 --> 07:48:00.680
Ten.

2178
07:48:06.319 --> 07:48:16.119
Just notice, be aware of how you feel in your mind,

2179
07:48:16.520 --> 07:48:25.599
in your body. Then when I say nine, you can

2180
07:48:25.639 --> 07:48:28.520
repeat to yourself.

2181
07:48:30.919 --> 07:48:31.240
Nine.

2182
07:48:35.200 --> 07:48:46.400
Became noticing the increase in comfort and calmness in your

2183
07:48:46.599 --> 07:48:57.200
mind and in your body, the same when I say eight,

2184
07:49:00.240 --> 07:49:11.840
when I say seven, six, when I say five, four,

2185
07:49:15.799 --> 07:49:27.799
when I say three, two, and lastly when I say one,

2186
07:49:30.200 --> 07:49:41.159
you can repeat that number. Now, of course, when you

2187
07:49:42.400 --> 07:49:43.919
do this on your own.

2188
07:49:45.279 --> 07:49:49.360
Without listening to me, you can say.

2189
07:49:49.240 --> 07:49:56.720
The numbers or whatever speed that you feel is necessary

2190
07:49:58.400 --> 07:50:05.080
for you, so you can adapt. So you feel you

2191
07:50:05.279 --> 07:50:11.599
want to say the numbers ten down to one faster

2192
07:50:12.200 --> 07:50:15.720
than I do, then you go ahead and do that.

2193
07:50:16.639 --> 07:50:20.319
Or if you feel when you do it yourself that

2194
07:50:20.439 --> 07:50:26.479
you'd like to have more more space between the numbers,

2195
07:50:29.080 --> 07:50:35.520
maybe take a lot longer to get from ten all

2196
07:50:35.919 --> 07:50:44.000
the way down to one, that's your choice also to do.

2197
07:50:54.000 --> 07:50:56.720
So I'm going to count from ten down to one.

2198
07:51:02.479 --> 07:51:03.560
I want to get to one.

2199
07:51:04.880 --> 07:51:07.520
I won't be the end of this recording.

2200
07:51:10.000 --> 07:51:13.520
The let's of course, you're listening with music, and the

2201
07:51:13.799 --> 07:57:20.520
music will continue ten nine fight yes, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2202
07:57:25.279 --> 07:57:32.200
Two one.

2203
07:57:40.599 --> 07:57:50.959
Now open your eyes, noticing how you physically feel having

2204
07:57:51.040 --> 07:57:59.200
counted down from twenty to one, allowing stress tension to

2205
07:57:59.439 --> 07:58:03.880
leave through your fingertips and your toast. And as you

2206
07:58:04.000 --> 07:58:09.479
focus on your fingertips, maybe they feel a little bit tingling,

2207
07:58:11.759 --> 07:58:16.919
which is I suppose quite understanding considering the tension has

2208
07:58:17.000 --> 07:58:27.159
been exiting your body through your fingertips. So now I'm

2209
07:58:27.159 --> 07:58:29.840
going to count from twenty down to one again. This

2210
07:58:30.080 --> 07:58:38.840
time you go to feel relief of tension and stress,

2211
07:58:40.279 --> 07:58:41.520
any anxiety that you.

2212
07:58:41.599 --> 07:58:41.919
May have.

2213
07:58:46.560 --> 07:58:54.959
Leaving through your stomach, just leaving through your stomach, almost

2214
07:58:55.000 --> 07:59:01.799
as if it's just releasing the whole your stomach, your

2215
07:59:01.959 --> 07:59:06.439
naval to just above your chest or blow your chest,

2216
07:59:06.560 --> 07:59:11.119
rather so surrounding your belly by an area, the whole area.

2217
07:59:13.240 --> 07:59:17.279
You can feel the tension of your body where it

2218
07:59:17.400 --> 07:59:22.720
is left, just releasing from that area, and you may

2219
07:59:22.840 --> 07:59:27.880
notice that your stomach will become very relaxed as my

2220
07:59:28.080 --> 07:59:46.840
countdown from twenty down to one now twenty nineteen, eighteen

2221
07:59:53.000 --> 08:00:58.680
seventeen sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2222
08:01:02.840 --> 08:01:03.040
Two.

2223
08:01:08.479 --> 08:01:15.520
Or you can open your eyes again if you choose,

2224
08:01:16.080 --> 08:01:19.720
or you can just keep them closed because it feels relaxing.

2225
08:01:22.040 --> 08:01:27.159
Just notice your stomach feels I notice as your focus.

2226
08:01:27.439 --> 08:01:32.799
Just do a little scan of your body, just noticing

2227
08:01:32.919 --> 08:01:45.799
your body feels, focusing upper body, back, chest, stomach, les, arms, hands, feet,

2228
08:01:48.799 --> 08:01:55.759
just noticing, and you know, you may start to film

2229
08:01:58.200 --> 08:02:02.000
more of a sense of tiredness, which may be the

2230
08:02:02.119 --> 08:02:06.840
reason listening to this recording, because.

2231
08:02:06.599 --> 08:02:12.799
You would like to let go completely of everything.

2232
08:02:14.799 --> 08:02:24.639
And drift moor into a nice, natural, calm, relaxing sleep.

2233
08:02:32.159 --> 08:02:42.319
So now the focus on your forehead, and if you choose,

2234
08:02:42.439 --> 08:02:45.680
you can incorporate your eyes in this focus as well.

2235
08:02:47.319 --> 08:02:52.319
With your forehead and your eyes, it's that whole area

2236
08:02:52.520 --> 08:02:56.840
basically almost as if you were wearing a mask, you know,

2237
08:02:57.080 --> 08:03:02.400
like a I don't know, man mask or something, or

2238
08:03:04.520 --> 08:03:07.439
I'm trying to sorrow or something, you know, the kind

2239
08:03:07.479 --> 08:03:10.639
of mask that covers your eyes but also covers quite

2240
08:03:10.639 --> 08:03:16.720
a lot of the forehead. I'm focusing on that area

2241
08:03:17.200 --> 08:03:20.840
because that's the area that we're now going to release tension.

2242
08:03:21.279 --> 08:03:26.759
Stress from your mind, your brain, from your mind, and

2243
08:03:27.479 --> 08:03:30.959
any tension that you may have remaining in your face,

2244
08:03:32.000 --> 08:03:37.319
in your neck and your jaw, in your eyes, your forehead,

2245
08:03:38.119 --> 08:03:44.439
or your scalp. So basically, any tension within your head area,

2246
08:03:45.159 --> 08:03:52.319
including your mind and your brain, that's going to be

2247
08:03:52.479 --> 08:04:00.880
released through your forehead and your eyes. As I count

2248
08:04:00.959 --> 08:05:27.119
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2249
08:05:32.720 --> 08:06:02.360
four three, one, Let sid she scared face with jaw,

2250
08:06:02.959 --> 08:06:11.759
your eyes, of cheap bones, your ears, your forehead, your scalp,

2251
08:06:13.400 --> 08:06:17.680
your neck, back of your neck, front of your neck,

2252
08:06:18.639 --> 08:06:29.319
the side of your neck, and your throat. Noticing being

2253
08:06:29.400 --> 08:06:31.560
aware of the comfort.

2254
08:06:33.439 --> 08:06:34.639
Increased in.

2255
08:06:37.560 --> 08:06:43.959
Relaxation, not just in your head and neck and mind,

2256
08:06:44.959 --> 08:06:53.720
also the rest of your body. Just notice how loose

2257
08:06:55.240 --> 08:06:59.319
and calm you film, and how easily.

2258
08:07:01.040 --> 08:07:02.560
It is to just let go.

2259
08:07:05.360 --> 08:07:21.119
Completely, Let go completely, how easily.

2260
08:07:28.919 --> 08:07:32.759
So what I'm gonna do about is to focus on

2261
08:07:32.880 --> 08:07:33.919
the top of your head.

2262
08:07:39.360 --> 08:07:39.560
Am.

2263
08:07:39.560 --> 08:07:40.799
We're going to allow.

2264
08:07:42.040 --> 08:07:43.959
Every last.

2265
08:07:45.520 --> 08:07:51.560
Piece of tension or stress the mind be lingering or

2266
08:07:51.799 --> 08:07:56.439
hiding in your body, your mind, my head.

2267
08:07:57.759 --> 08:07:58.159
To just.

2268
08:07:59.799 --> 08:08:06.799
Be sucked down on the top of your head and released.

2269
08:08:10.000 --> 08:08:10.639
Into the air.

2270
08:08:12.080 --> 08:08:18.080
Was sucked down into the clouds. Imagine a big cloud

2271
08:08:18.200 --> 08:08:22.560
above your head, almost like a whirlpool.

2272
08:08:23.360 --> 08:08:27.759
It's is gonna suck that at tension out of the

2273
08:08:27.919 --> 08:08:32.680
top of your head. Just take away.

2274
08:08:34.439 --> 08:08:41.400
Good you focus. Imagine an opening on the top of

2275
08:08:41.479 --> 08:08:47.520
your head with that tension and stress and any remaining

2276
08:08:47.759 --> 08:08:50.959
issues maybe worries of the sadness.

2277
08:08:50.680 --> 08:08:54.479
That are no use to you. Now you can all

2278
08:08:54.639 --> 08:08:56.759
be sucked down at the top of your head.

2279
08:08:58.439 --> 08:09:03.919
You have taken away. As I count down again, I'm

2280
08:09:04.040 --> 08:09:38.520
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen

2281
08:09:44.400 --> 08:10:07.560
fifty fourteeneen.

2282
08:10:04.959 --> 08:10:05.959
To weelve.

2283
08:10:11.439 --> 08:10:31.840
Even ten nine eight.

2284
08:10:37.759 --> 08:10:43.599
Seven, six.

2285
08:10:47.560 --> 08:11:18.880
Five four three to wa pray.

2286
08:11:23.959 --> 08:11:37.400
Noticing how you feel, how relaxed and calm you physically

2287
08:11:38.439 --> 08:11:52.279
and mentally feel right now, how peace so your mind feels.

2288
08:11:54.919 --> 08:12:00.639
It feels so nice to just let go, give yourself

2289
08:12:00.759 --> 08:12:14.360
some space to breathe easily, to think calmly, just to

2290
08:12:14.479 --> 08:12:21.520
take a break from all that pointless worry and concerns

2291
08:12:21.599 --> 08:12:28.759
about things that you don't need to think about right now,

2292
08:12:31.560 --> 08:12:37.319
because this is your time to let go this is

2293
08:12:37.439 --> 08:12:47.680
your space to enjoy feeling deeply relaxed, peaceful in your mind,

2294
08:12:48.919 --> 08:12:58.279
relaxed in your body. They can feel so good, so

2295
08:12:58.840 --> 08:13:07.599
nice to not have to do anything, to be able

2296
08:13:07.759 --> 08:13:19.000
to really enjoy that serenity that comes of letting go completely,

2297
08:13:21.159 --> 08:13:23.520
that peacefulness that comes with.

2298
08:13:30.240 --> 08:13:31.599
Being in this.

2299
08:13:33.400 --> 08:13:43.439
Peaceful space. And you can keep this sense of calmness

2300
08:13:44.319 --> 08:13:55.439
for as long as you choose. If you choose to

2301
08:13:55.680 --> 08:14:02.880
drift off into a deep, healing, natural sleep, then you

2302
08:14:03.000 --> 08:14:14.520
can do that. It's completely up to you, and you

2303
08:14:14.639 --> 08:14:19.240
can keep this feeling of calmness physically and in your

2304
08:14:19.319 --> 08:14:27.360
mind for as long as you choose to feel completely relaxed,

2305
08:14:33.080 --> 08:14:41.840
completely relaxed. And I'd like you to make up your

2306
08:14:42.080 --> 08:14:54.720
mind that you're going to relax, and I want to

2307
08:14:54.840 --> 08:14:58.240
explore that with you. What it feels like when you

2308
08:14:58.400 --> 08:15:07.479
actually decide that you're going to relax, not forcing yourself,

2309
08:15:07.599 --> 08:15:13.759
but giving yourself that. Yes, it is a command, really,

2310
08:15:13.840 --> 08:15:20.759
isn't it. When you're telling yourself relax in a gentle

2311
08:15:20.880 --> 08:15:27.919
but firm way that only you can really tell yourself

2312
08:15:28.360 --> 08:15:31.240
in that way. You can't really have someone else saying

2313
08:15:31.240 --> 08:15:36.119
to you. And now it relax, relax, you know, and

2314
08:15:37.319 --> 08:15:39.560
it needs to be gentle. But you can't someone else

2315
08:15:39.639 --> 08:15:47.720
can't really have the same the same kind of influence

2316
08:15:48.880 --> 08:15:57.040
or power that you have over your own physicality, over

2317
08:15:57.240 --> 08:16:06.479
how you feel, because when you say it to yourself

2318
08:16:07.759 --> 08:16:14.720
it means more. It's personal, and your brain and your

2319
08:16:15.159 --> 08:16:19.840
unconscious mind and your body listens to what you say.

2320
08:16:22.159 --> 08:16:25.639
So for example, we'll test it out and do a

2321
08:16:25.680 --> 08:16:29.599
little test, a few little tests along the way, and

2322
08:16:29.759 --> 08:16:34.720
you can get more of an idea of the force,

2323
08:16:35.680 --> 08:16:42.400
a positive force that you can have in creating a

2324
08:16:42.599 --> 08:16:46.520
sense of comfort and relaxation in your body and your

2325
08:16:46.599 --> 08:16:55.919
mind quite quickly just by you telling yourself to relax.

2326
08:17:00.599 --> 08:17:04.240
So I'm going to start by it's focus on your hands.

2327
08:17:07.880 --> 08:17:10.040
So focus on your hands and just tell your hands

2328
08:17:10.439 --> 08:17:16.360
to relax, and just say relax. As you focus on

2329
08:17:16.479 --> 08:17:23.400
your hands, you could say my hands are relaxed, or

2330
08:17:23.479 --> 08:17:27.599
I want my hands to relax. I think if you

2331
08:17:27.720 --> 08:17:34.520
actually do it directly by focusing and imagining that your

2332
08:17:34.680 --> 08:17:38.400
hands can hear what you're saying, you know, like they've

2333
08:17:38.400 --> 08:17:44.080
got little ears, which is a little weird. So talking

2334
08:17:44.200 --> 08:18:00.759
to your hands and just say relax, nodicin how your

2335
08:18:00.880 --> 08:18:16.560
hands start to relax. Now, focus on your eyes and

2336
08:18:16.680 --> 08:18:19.840
tell your eyes to relax. You just say in the

2337
08:18:19.959 --> 08:18:26.919
same word relax and find the right tone for you.

2338
08:18:29.439 --> 08:18:33.880
You know, I might say relax, but you you might

2339
08:18:34.000 --> 08:18:41.319
say relax or relax. You know, you might say it

2340
08:18:41.439 --> 08:18:49.080
differently to yourself, and that's important for you to gauge

2341
08:18:49.360 --> 08:18:54.680
what feels right for you. To just tell your eyes

2342
08:18:55.919 --> 08:19:00.159
to relax whilst focusing on your eyes, your eyelids, the

2343
08:19:00.279 --> 08:19:05.720
muscles around your eyes, your eyebrows, and just tell your

2344
08:19:05.880 --> 08:19:10.400
eyes directly relax.

2345
08:19:12.279 --> 08:19:12.439
Now.

2346
08:19:39.240 --> 08:19:49.400
Now, I just did that myself, and sometimes you may

2347
08:19:49.520 --> 08:19:54.159
feel that you need a bit more time for the

2348
08:19:54.279 --> 08:19:57.959
different parts to relax, you know, because I start talking

2349
08:19:58.040 --> 08:20:03.319
again and maybe that part hasn't relaxed fully. But what

2350
08:20:03.639 --> 08:20:06.119
happened is that it would just continue to relax even

2351
08:20:06.159 --> 08:20:13.360
though I'm talking. And that's happened with my eyes. Something

2352
08:20:13.400 --> 08:20:18.240
else I noticed is when I started focusing on my eyes,

2353
08:20:18.520 --> 08:20:22.040
that actually almost became they got worse before they got

2354
08:20:22.119 --> 08:20:24.959
better in a way, so that I felt a degree

2355
08:20:25.000 --> 08:20:31.680
of tension growing in my eyes and then disappearing. So

2356
08:20:31.799 --> 08:20:33.840
I think what that was really it was just me

2357
08:20:34.040 --> 08:20:40.319
becoming more aware of the tension that was already there.

2358
08:20:40.919 --> 08:20:45.639
That I I wasn't focused on it before, so I

2359
08:20:45.799 --> 08:21:04.439
wasn't really acknowledging it or really conscious to those feelings. Yeah,

2360
08:21:04.599 --> 08:21:08.000
my eyes is still continuing to relax, as well as

2361
08:21:08.080 --> 08:21:14.000
my hands. Actually, my hands have got a certain kind

2362
08:21:14.040 --> 08:21:20.040
of energy, like not buzzing, but I can kind of

2363
08:21:22.439 --> 08:21:28.319
feel a degree of energy in my hands. Maybe that's

2364
08:21:28.360 --> 08:21:30.159
where the tension is being released.

2365
08:21:32.040 --> 08:21:33.279
Maybe that's the cause in that.

2366
08:21:40.599 --> 08:21:42.759
The next part, I think we should focus on the

2367
08:21:42.840 --> 08:21:45.639
back of the neck. That's the part was quite often

2368
08:21:47.680 --> 08:21:50.759
well for me, holds tension. I don't know about for yourself,

2369
08:21:51.639 --> 08:21:55.919
but I think it's quite a standard place where tension

2370
08:21:56.080 --> 08:22:02.759
is sometimes held. So, and I'm doing exactly what you're

2371
08:22:02.840 --> 08:22:05.439
doing as you do it as well, so I'm telling

2372
08:22:05.560 --> 08:22:09.720
my body parts to relax as well. So if you

2373
08:22:09.799 --> 08:22:12.799
tell your neck the back of your neck, focus on

2374
08:22:12.919 --> 08:22:19.439
the back of your neck, and just say relax in

2375
08:22:19.560 --> 08:22:22.680
your own words, in your own tone, in your own voice.

2376
08:22:23.360 --> 08:22:25.400
You can say out loud, or you can just say

2377
08:22:25.439 --> 08:22:30.919
it to yourself internally, but you're focusing, and you're saying

2378
08:22:31.000 --> 08:22:35.240
it literally to the back of your neck, as if

2379
08:22:35.279 --> 08:22:38.919
the back of your neck can actually hear what you're saying.

2380
08:22:42.319 --> 08:22:46.000
So do that now, just say relax so back of

2381
08:22:46.040 --> 08:23:27.840
your neck and I'll do the same. Now, what I

2382
08:23:28.119 --> 08:23:33.520
noticed and you may have had similar thing is, even

2383
08:23:33.599 --> 08:23:35.840
though I was focusing on the back of my neck,

2384
08:23:40.880 --> 08:23:47.520
other parts started to, I don't know, show themselves to

2385
08:23:47.680 --> 08:23:51.000
me or maybe because they want to be relaxed as well.

2386
08:23:51.119 --> 08:23:55.959
But I started noticing the feelings in my shoulders, tension

2387
08:23:56.040 --> 08:24:01.560
in my shoulders and in my upper back. Whether that

2388
08:24:01.799 --> 08:24:07.279
was because my back of my neck was saying I'm

2389
08:24:07.319 --> 08:24:12.119
pretty much okay, it's the other parts that need attention.

2390
08:24:18.560 --> 08:24:20.680
But my low of my back of my neck is

2391
08:24:20.720 --> 08:24:24.880
still relaxing. But I just became more aware of other

2392
08:24:25.040 --> 08:24:32.759
parts that needed attention. Now, this might happen and it's not.

2393
08:24:34.360 --> 08:24:36.159
It doesn't mean that it's going wrong.

2394
08:24:36.279 --> 08:24:38.119
It just means you're.

2395
08:24:38.000 --> 08:24:44.680
Being notified of more places that also want to feel relaxed.

2396
08:24:47.919 --> 08:24:52.279
So I'm going to focus on my upper back. So

2397
08:24:52.520 --> 08:24:56.119
you can do the same, even if you don't have

2398
08:24:56.279 --> 08:25:00.799
any feelings of tension that obvious.

2399
08:25:00.720 --> 08:25:01.639
In your upper back.

2400
08:25:03.400 --> 08:25:05.159
If you just focus on your back and.

2401
08:25:07.680 --> 08:25:12.479
The whole area from the shoulder blades down to the

2402
08:25:12.560 --> 08:25:14.200
middle of your back down.

2403
08:25:14.119 --> 08:25:24.040
Your spine, and for me, it's more the shoulder blades more. Yeah,

2404
08:25:24.159 --> 08:25:29.319
that's the parts that really sort of given me.

2405
08:25:31.000 --> 08:25:31.680
The nod.

2406
08:25:33.279 --> 08:25:35.680
That it needs relax in the sounds, gonna ask that

2407
08:25:35.880 --> 08:25:39.200
hard to relax, and you can do the same. Now,

2408
08:25:50.400 --> 08:26:06.319
relax your upper back. There's something strange happened there. And

2409
08:26:06.479 --> 08:26:08.919
this often happens.

2410
08:26:09.000 --> 08:26:09.880
I've been doing this for.

2411
08:26:12.799 --> 08:26:19.560
Sixteen years or something, and often I'm I'm surprised, but

2412
08:26:20.200 --> 08:26:26.639
amazed really that there can be a feeling. So, when

2413
08:26:26.680 --> 08:26:29.959
I was focusing on the back of my neck, my

2414
08:26:30.119 --> 08:26:34.880
upper back was starting to feel quite stressed and in

2415
08:26:35.119 --> 08:26:40.599
need of attention. As soon as I started talking to

2416
08:26:40.759 --> 08:26:45.400
you about my upper back and talking about, you know,

2417
08:26:45.919 --> 08:26:50.840
getting ready to ask the upper back to relax, my

2418
08:26:51.159 --> 08:26:56.759
back already started to relax. It's almost as if it

2419
08:26:56.880 --> 08:27:07.159
doesn't need to hear the words, just needs intention, just

2420
08:27:07.360 --> 08:27:19.799
needs to be noticed. That is something that often happens

2421
08:27:20.240 --> 08:27:27.439
in this type of situation is when you start to

2422
08:27:27.599 --> 08:27:32.599
relax a couple of parts of your body, as we've

2423
08:27:32.720 --> 08:27:38.880
done with our hands, our eyes and eyelids, and.

2424
08:27:39.119 --> 08:27:48.520
Now back of the neck, top of the back, upper back.

2425
08:27:49.560 --> 08:27:53.560
The rest of the body seems to just take notice

2426
08:27:56.319 --> 08:28:04.560
and decide in its own way to start relaxing, other

2427
08:28:04.720 --> 08:28:14.560
parts of your body start to just become looser. I

2428
08:28:14.680 --> 08:28:17.319
suppose it's kind of like a bit of an avalanche,

2429
08:28:17.520 --> 08:28:22.599
you know, the little ball starts rolling before you know it.

2430
08:28:22.720 --> 08:28:25.959
The whole of your body is completely relaxed and can't

2431
08:28:35.080 --> 08:28:42.720
and you can focus on your face. You focus on

2432
08:28:42.799 --> 08:28:51.439
your eyes, your eyelids, your eyebrows, and the muscles around

2433
08:28:51.520 --> 08:29:01.040
your eyes. Maybe you start to notice that your forehead

2434
08:29:01.360 --> 08:29:06.000
is more relaxed than it was. Maybe your face is

2435
08:29:06.119 --> 08:29:12.799
more relaxed. I would say my entire face is a

2436
08:29:12.880 --> 08:29:26.240
lot more relaxed than it was. So we're going to

2437
08:29:26.319 --> 08:29:33.959
focus now on your shoulders again, just like before. Just

2438
08:29:34.119 --> 08:29:37.959
tell your shoulders and you can do them in dividity.

2439
08:29:38.119 --> 08:29:41.799
You can do your right shoulder and left shoulder. I

2440
08:29:42.000 --> 08:29:46.000
just didn't do both at the same time. And just

2441
08:29:46.159 --> 08:29:49.720
tell your shoulders. As you focus on them in your mind,

2442
08:29:51.080 --> 08:29:56.000
focus on that how they feel. Maybe you can see

2443
08:29:56.119 --> 08:30:06.919
them in your mind's eye. Just tell your shoulders to relax.

2444
08:30:44.400 --> 08:31:00.159
It as nice if they relax. I didn't notice. But

2445
08:31:00.400 --> 08:31:06.840
especially with my back, is the connection between the different

2446
08:31:06.959 --> 08:31:18.000
parts the back, with shoulders, the neck being all connected

2447
08:31:18.520 --> 08:31:24.919
and being such a large part of your body it's

2448
08:31:24.919 --> 08:31:33.080
all it's hard to separate them from each other. And

2449
08:31:33.279 --> 08:31:35.880
my lower back is starting to relax on its own.

2450
08:31:42.080 --> 08:31:43.200
Maybe I'm going too.

2451
08:31:43.200 --> 08:31:49.200
Slow and that could be an issue because we all

2452
08:31:49.279 --> 08:31:50.680
go at different speeds.

2453
08:31:52.959 --> 08:31:57.040
And the idea of the beginning of this recording was

2454
08:31:57.119 --> 08:31:58.119
for you to be able to.

2455
08:31:58.319 --> 08:32:14.680
Just say to yourself, relax without focusing on any particular

2456
08:32:14.880 --> 08:32:20.639
part of your body. Because when you know that taving

2457
08:32:20.759 --> 08:32:32.880
your hands to relax and your hands relax, you tell

2458
08:32:32.959 --> 08:32:40.000
your eyelids and your eyes and muscles around your eyes

2459
08:32:41.279 --> 08:32:44.560
and your eyebrows to relax.

2460
08:32:47.880 --> 08:32:48.759
And they relax.

2461
08:32:54.520 --> 08:33:05.840
You tell the back of your neck to relax and

2462
08:33:06.200 --> 08:33:33.560
it relaxes. You tell your upper back to relax, and

2463
08:33:33.759 --> 08:33:44.400
it relaxes. You tell your shoulders.

2464
08:33:45.759 --> 08:33:57.919
To relax, and they relax.

2465
08:34:21.639 --> 08:34:27.240
You told your hands to relax, they relaxed, and they continued.

2466
08:34:28.319 --> 08:34:28.919
To relax.

2467
08:34:34.759 --> 08:34:35.799
When you told your.

2468
08:34:35.759 --> 08:34:43.599
Eyelids, the muscles around your eyes, your eyebrows to relax,

2469
08:34:45.639 --> 08:35:00.560
they relaxed, they continued to relax. You told at the

2470
08:35:00.639 --> 08:35:03.959
back of your neck, puts on the back of your

2471
08:35:04.040 --> 08:35:17.759
neck and told it to relax. It relaxed and continued

2472
08:35:19.240 --> 08:35:34.319
to relax. And you told your upper back to relax,

2473
08:35:36.319 --> 08:35:51.240
be relaxed, and continued to relax. That's with your shoulders.

2474
08:35:53.720 --> 08:35:55.599
You told your shoulders to relax.

2475
08:35:55.959 --> 08:35:56.560
In your.

2476
08:35:59.159 --> 08:36:08.240
Shoulders relax and continues to relax.

2477
08:36:13.959 --> 08:36:18.880
And it's not just that, it's.

2478
08:36:21.560 --> 08:36:26.000
That the rest of your body has also been listening,

2479
08:36:27.680 --> 08:36:33.759
and the relaxation has been spreading. So from your eyes,

2480
08:36:34.119 --> 08:36:41.520
the relaxation spread to your forehead, around your face, into

2481
08:36:41.599 --> 08:36:55.479
your skin, into your jaw, into the fronts and sides

2482
08:36:55.560 --> 08:37:07.159
of your neck, all way down your chest, away your

2483
08:37:07.200 --> 08:37:15.400
relaxed hands and shoulders, me up through your arms, relaxing

2484
08:37:17.400 --> 08:37:26.880
your forearms, your upper arms, elbows, your wrists, let you

2485
08:37:27.000 --> 08:37:43.720
go the lower bag, your hips, buttocks growing, or just

2486
08:37:44.080 --> 08:37:53.759
start to relax and continue even comfort spreading through your legs.

2487
08:37:58.560 --> 08:38:00.759
All the way down to your.

2488
08:38:00.720 --> 08:38:10.560
Ankles, the tops of your feet, the sight of your feet,

2489
08:38:12.360 --> 08:38:23.240
and the bottoms of your feet, relaxing into your toes.

2490
08:38:27.080 --> 08:38:51.919
Each tone relaxing cala is. And as your body relaxes more,

2491
08:38:52.439 --> 08:39:15.520
your mind becomes hm slower but peaceful, to the point

2492
08:39:16.080 --> 08:39:29.959
where if you choose to fall asleep, you can easy

2493
08:39:30.680 --> 08:39:39.159
do that, easy drift.

2494
08:39:39.520 --> 08:39:40.080
The way.

2495
08:39:44.959 --> 08:39:51.599
Because there's nothing going on in your mind. Your brain

2496
08:39:52.159 --> 08:40:32.119
is peaceful, Your body continues to relax. And with that

2497
08:40:32.400 --> 08:40:39.880
connection between your body relaxing, the word that you say

2498
08:40:40.159 --> 08:40:53.959
to yourself relax means that you don't need to focus

2499
08:40:54.119 --> 08:41:00.240
on just one part. You can just focus on h

2500
08:41:01.000 --> 08:41:15.959
your entire body saying the powerful word whoacs.

2501
08:41:25.680 --> 08:41:26.119
And there.

2502
08:41:28.279 --> 08:41:47.400
Those familiar sensations of comfort spreading throughout your body, loosening

2503
08:41:47.720 --> 08:41:58.360
and calming and heathing every part of your body.

2504
08:42:00.200 --> 08:42:01.919
H feeding.

2505
08:42:06.799 --> 08:42:07.439
Relaxed.

2506
08:42:22.080 --> 08:42:25.840
So all you need to dove that one is just.

2507
08:42:27.680 --> 08:42:28.959
Tell yoursef.

2508
08:42:32.279 --> 08:42:38.759
Relax sir.

2509
08:42:44.159 --> 08:42:46.880
Feeding completely.

2510
08:42:47.840 --> 08:42:48.840
Out of the wool.

2511
08:42:49.479 --> 08:44:08.959
Come starting now with number twenty nineteen, eighteen, seventeen sixteen six.

2512
08:44:31.520 --> 08:45:37.720
FOURT eight too well.

2513
08:47:16.200 --> 08:50:03.360
Us eight.

2514
08:51:17.840 --> 08:54:44.000
Us sissi.

2515
08:55:04.439 --> 08:56:56.720
Us one.

2516
08:57:03.000 --> 08:57:19.639
So counting down from ten to one ten nine eight

2517
08:57:22.479 --> 08:57:47.279
seven six five four three two one. And maybe that

2518
08:57:47.479 --> 08:57:51.639
was a bit too quick in order to relax. Maybe

2519
08:57:51.639 --> 08:57:55.959
it's a bit too fast for you to notice the

2520
08:57:57.240 --> 08:58:04.080
calming of your body, maybe even a little bit of

2521
08:58:04.200 --> 08:58:08.119
pressure there. Like you'll count it down from ten to one.

2522
08:58:08.240 --> 08:58:09.639
What do you expect me to do?

2523
08:58:09.959 --> 08:58:10.119
Man?

2524
08:58:11.080 --> 08:58:15.880
Expect me to stick gold floppy just because you're counting down.

2525
08:58:20.000 --> 08:58:20.200
Too.

2526
08:58:21.200 --> 08:58:24.520
If you try it again, but this time, I go

2527
08:58:24.680 --> 08:58:32.040
this slower this time as you focus on the whole

2528
08:58:32.159 --> 08:58:38.400
of your body before we focus on your legs. Just

2529
08:58:38.639 --> 08:58:48.599
notice how your body does start to feel more relaxed

2530
08:58:53.400 --> 08:59:36.959
with every number that I count down ten nine, eight, seven, six, five,

2531
08:59:47.360 --> 09:00:09.240
four three two.

2532
09:00:29.959 --> 09:00:30.200
One.

2533
09:00:41.560 --> 09:00:47.240
And just notice how how you feel generally, how your

2534
09:00:47.279 --> 09:01:02.159
body feels. It's not necessarily even about counting down from

2535
09:01:02.240 --> 09:01:09.919
ten to one. It's that space that you have, that

2536
09:01:11.000 --> 09:01:33.439
body space between being active physically or mentally, just sitting

2537
09:01:33.680 --> 09:01:38.479
or lying down, just being there, not doing anything, not

2538
09:01:38.799 --> 09:01:45.799
saying anything, nor deeding to think about anything. So it

2539
09:01:45.919 --> 09:01:49.439
opens up a space, you know, a bit of a space,

2540
09:01:50.439 --> 09:02:00.279
a gap. And the more I cant down for ten

2541
09:02:00.360 --> 09:02:07.720
to one, the bigger that gap becomes. So there's that

2542
09:02:07.959 --> 09:02:24.240
gap of calmness, of comfort and relaxation. It's a nice feeling, yeah,

2543
09:02:26.119 --> 09:02:27.439
And it moves.

2544
09:02:28.599 --> 09:02:36.240
Those stresses or discomforts physically or emotionally moves.

2545
09:02:38.159 --> 09:02:46.279
Away. Allows you.

2546
09:02:48.959 --> 09:02:49.479
To just.

2547
09:02:52.479 --> 09:02:58.880
Slow down. Someone to count again from ten down to

2548
09:02:59.000 --> 09:03:09.080
one and noice that gap, widening the gap, And as

2549
09:03:09.159 --> 09:03:15.200
it widens, it's almost like the stress and attention falls

2550
09:03:15.520 --> 09:03:33.880
into the gap. It gives you that distance, that space

2551
09:03:36.279 --> 09:03:41.720
now ten.

2552
09:03:46.080 --> 09:04:26.080
Nine eight, seven, six, five.

2553
09:04:36.919 --> 09:04:56.040
Four three.

2554
09:05:12.119 --> 09:05:31.080
Two one.

2555
09:05:42.599 --> 09:06:02.080
And how did you work body? Feel now, can you

2556
09:06:02.279 --> 09:06:18.080
notice that you feeling calmer? Are you feeling more relaxed

2557
09:06:40.559 --> 09:06:44.919
as we now focus on your legs, just your legs.

2558
09:07:00.919 --> 09:07:21.040
You're just gonna start with focusing on your thighs. Of course,

2559
09:07:21.160 --> 09:07:26.080
it's not the most exciting thing to be doing, because

2560
09:07:29.160 --> 09:07:32.360
I'm sure like most of your body is not not

2561
09:07:32.519 --> 09:07:44.839
going on right now. Just focusing on the whole of

2562
09:07:44.959 --> 09:07:51.400
your thighs, the tops of your thighs, the sides of

2563
09:07:51.480 --> 09:07:58.360
your thighs, the bottoms of your thighs, your outer thighs,

2564
09:07:58.440 --> 09:08:03.360
and your inner thighs. Basically the whole of your thigh

2565
09:08:03.480 --> 09:08:05.639
that leads into.

2566
09:08:05.519 --> 09:08:06.199
Your hip.

2567
09:08:10.040 --> 09:08:12.800
And it goes down to your.

2568
09:08:14.720 --> 09:08:15.400
Knee joints.

2569
09:08:20.559 --> 09:08:27.760
Now, this is a big area. It's a very heavy area.

2570
09:08:28.279 --> 09:08:34.239
It's very strong, probably the strongest muscles in your body

2571
09:08:35.000 --> 09:08:49.239
or in your thighs. But I don't think we perhaps

2572
09:08:51.040 --> 09:09:01.639
will give enough attention to our thighs. Perhaps we don't

2573
09:09:03.279 --> 09:09:23.720
acknowledge how important our thighs are to our lives, how

2574
09:09:23.839 --> 09:09:33.000
much they actually do for us all through our lives.

2575
09:09:40.120 --> 09:09:45.720
And it may seem to sound really weird, but I

2576
09:09:45.800 --> 09:09:51.800
think that all of our body parts, especially our thighs,

2577
09:09:52.800 --> 09:10:07.639
need some TLC, A bit of love shown, bit of acknowledgement,

2578
09:10:10.360 --> 09:10:19.440
thank you gratitude for what ad thighs do for us.

2579
09:10:26.000 --> 09:10:28.800
And I know this may sound a bit strange.

2580
09:10:31.360 --> 09:10:34.400
Maybe you think, why am I? Surely how I should

2581
09:10:34.440 --> 09:10:37.480
be out in the garden hugging a tree or something.

2582
09:10:39.080 --> 09:10:44.360
Wow, it's hard to set a.

2583
09:10:44.400 --> 09:10:48.080
Microphone up on a tree. That's why I'm doing this indoors.

2584
09:10:48.120 --> 09:10:51.919
Otherwise I would be outside hugging a tree. I can't

2585
09:10:51.959 --> 09:11:00.720
see the television from the tree. If you move down

2586
09:11:00.760 --> 09:11:10.519
to your knees gain such an important part. And I

2587
09:11:10.639 --> 09:11:17.480
think we don't necessarily I'll speak for myself here. I

2588
09:11:17.559 --> 09:11:22.680
don't necessarily appreciate all that my nees do for me

2589
09:11:23.959 --> 09:11:29.120
until I have a problem with my knee. It's occasionally,

2590
09:11:29.199 --> 09:11:34.160
if I ever maybe i'll pash it, or it's aching

2591
09:11:34.319 --> 09:11:40.720
for some reason. It's then that I realize how much

2592
09:11:40.839 --> 09:11:44.480
it does. You know, the benefit of being able to

2593
09:11:45.440 --> 09:11:54.639
use my legs without any kind of physical discomfort is

2594
09:11:55.480 --> 09:12:04.199
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2595
09:12:05.319 --> 09:12:12.319
You know that's comfort. But as you focus on your knees,

2596
09:12:14.480 --> 09:12:20.120
regardless of how your knees feel, you can have that

2597
09:12:20.400 --> 09:12:26.559
sense of gratitude and love to your knees for all

2598
09:12:26.680 --> 09:12:39.120
that they do for you. You can still have that

2599
09:12:39.239 --> 09:12:44.160
attention on your thighs. Maybe notice how your thighs feel,

2600
09:12:46.360 --> 09:13:04.400
Maybe noticed that they are relaxing more deeply as you

2601
09:13:04.519 --> 09:13:09.720
focus now on the bottoms of your legs, your shins,

2602
09:13:10.639 --> 09:13:17.080
and your calf muscles, the bones between your knees and

2603
09:13:17.199 --> 09:13:24.800
your feet incorporates, and of course your ankles so important.

2604
09:13:30.480 --> 09:13:35.239
Anyone that's had even like the slightest sprain of an

2605
09:13:35.279 --> 09:13:43.400
ankle knows how how much we take our ankles for granted.

2606
09:13:49.319 --> 09:13:51.319
And it's kind of strange in a way when you

2607
09:13:51.400 --> 09:13:57.000
think that. You know, logically, our wrists are a lot

2608
09:13:57.160 --> 09:14:02.000
thinner than the rest of our arms, which is okay,

2609
09:14:02.080 --> 09:14:05.959
It doesn't can't see any problem with that because we're

2610
09:14:06.040 --> 09:14:13.879
just picking stuff up. Our ankles so much thinner than

2611
09:14:13.919 --> 09:14:23.000
the rest of our legs, and from a physics perspective

2612
09:14:24.239 --> 09:14:26.160
or logical even it doesn't really.

2613
09:14:26.080 --> 09:14:29.360
Make sense that all this weight.

2614
09:14:30.800 --> 09:14:37.760
Would ultimately be resting on your ankles then leading to

2615
09:14:37.839 --> 09:14:38.279
your feet.

2616
09:14:42.879 --> 09:14:51.680
That thin area, thin bone. Yeah, it does so much

2617
09:14:51.800 --> 09:14:57.040
great work. Supports us, supports our body.

2618
09:14:58.000 --> 09:15:08.480
For a lifetime, helps us to balance, helps you to

2619
09:15:12.480 --> 09:15:21.720
get around and be mobile. And there's the calf muscles.

2620
09:15:21.760 --> 09:15:29.400
Of course, when I was younger, I couldn't see the

2621
09:15:29.480 --> 09:15:34.559
point in calf muscles. Didn't seem to do anything. Okay,

2622
09:15:35.680 --> 09:15:39.199
if I walked around on tiptoes, then my calf muscles

2623
09:15:39.239 --> 09:15:42.760
get some work. But of course that's not true. The

2624
09:15:42.879 --> 09:15:46.319
calf muscles are being used whenever.

2625
09:15:46.040 --> 09:15:58.400
We use their legs and your shins there to protect.

2626
09:16:00.000 --> 09:16:08.599
Your lower legs, shaped in a way, almost as a

2627
09:16:08.639 --> 09:16:20.919
protector for the bone, leading of course to your ankles

2628
09:16:24.319 --> 09:16:31.440
and your feet. We're not going to focus on your feet.

2629
09:16:31.519 --> 09:16:35.879
We're just going to focus on the legs. And I realize,

2630
09:16:37.919 --> 09:16:41.800
and now that I've mentioned your feet, you probably focuses

2631
09:16:42.120 --> 09:16:45.160
on them anyway, So maybe I should focus on your

2632
09:16:45.199 --> 09:16:51.080
feet a little bit. You can have them in your

2633
09:16:51.080 --> 09:16:57.480
awareness the same as you have your thighs in your awareness.

2634
09:16:58.360 --> 09:16:59.639
Even though we haven't been.

2635
09:16:59.599 --> 09:17:05.040
Focused on your thighs for a few minutes, let me

2636
09:17:05.160 --> 09:17:15.919
focus in on your ankles. There's still that sensation of

2637
09:17:19.120 --> 09:17:31.879
comfort in your thighs, and there's that movement of energy

2638
09:17:33.959 --> 09:17:40.959
because the thighs hold lots of different sensations. Of course,

2639
09:17:41.040 --> 09:17:45.800
there's the muscles, the big straw muscles that we have

2640
09:17:46.000 --> 09:17:59.360
in our thighs. But the skin on the outside of

2641
09:17:59.440 --> 09:18:04.720
the thighs, as in the outside of all of our body,

2642
09:18:05.559 --> 09:18:17.120
can be very sensitive, sensitive to the touch, sensitive to temperature,

2643
09:18:23.680 --> 09:18:31.199
and inside your thighs the bones, there's the muscle, there's

2644
09:18:31.239 --> 09:18:36.360
the blood, vessels, the arch trees, all this stuff that's

2645
09:18:36.599 --> 09:18:45.400
inside your thighs. I guess sometimes it'd be nice if

2646
09:18:45.440 --> 09:18:50.279
you could actually put your fingers inside your thighs and

2647
09:18:50.360 --> 09:18:56.160
a message, so you can message on the outside, of course,

2648
09:18:56.959 --> 09:18:59.279
but to be able to get deep into the muscles,

2649
09:19:00.319 --> 09:19:05.440
to be able to just massage inside your thighs, message

2650
09:19:05.480 --> 09:19:14.199
in the bones of your leg, massage in or the veins,

2651
09:19:14.440 --> 09:19:24.639
and just gently healing your thighs, and you could move

2652
09:19:24.839 --> 09:19:32.199
down message and inside your knees, just message in those bones,

2653
09:19:33.199 --> 09:19:40.239
but with healing fingertips, spreading that healing energy deep into

2654
09:19:40.360 --> 09:19:49.760
the choints of your knees. Of course, there's the back

2655
09:19:50.040 --> 09:19:55.160
of your your knee or the inside crease where your

2656
09:19:55.199 --> 09:20:03.000
knee is. It's a really sensitive area that was very

2657
09:20:03.120 --> 09:20:07.879
nice when you stroke it. That might be because it's

2658
09:20:07.919 --> 09:20:13.239
an area that's not really touched very often. It's almost

2659
09:20:13.319 --> 09:20:20.400
like a hidden part, that crease in your legs. It's almost.

2660
09:20:22.199 --> 09:20:23.160
It's like a part that.

2661
09:20:24.919 --> 09:20:36.160
Has a sensitivity, which is a little bit different. Of course,

2662
09:20:36.239 --> 09:20:46.720
it's protected by your legs, so you can imagine putting

2663
09:20:47.639 --> 09:20:57.480
your fingers into that crease in your legs. Followed in

2664
09:20:57.559 --> 09:21:01.519
between your legs, you can just massage with your fingertips,

2665
09:21:03.040 --> 09:21:14.120
your fingertips going inside, massage in the muscle tissue. You

2666
09:21:14.239 --> 09:21:18.360
can of course field the the bones of your knees,

2667
09:21:19.879 --> 09:21:30.319
healing through your fingertips, and then as you go down

2668
09:21:33.199 --> 09:21:36.000
to your calf muscles, and that's the part I'd like

2669
09:21:36.080 --> 09:21:40.760
to be able to really put my fingertips deep inside

2670
09:21:41.519 --> 09:21:50.480
my calf muscles, massage in every single tissue of that muscle,

2671
09:21:52.080 --> 09:22:02.000
healing every part, and doing the same for my shins,

2672
09:22:05.160 --> 09:22:12.279
massage and gently stroking the bones, gently stroking.

2673
09:22:11.879 --> 09:22:17.080
Them, healing and loving way, because they deserve to be

2674
09:22:17.279 --> 09:22:22.599
treated as the precious bones.

2675
09:22:22.279 --> 09:22:22.760
That they are.

2676
09:22:24.400 --> 09:22:27.599
Our legs are so precious as in all the other

2677
09:22:27.760 --> 09:22:33.199
parts of our body, and more precious of any chure

2678
09:22:35.800 --> 09:22:48.239
on the planet. When when you start to think about

2679
09:22:51.680 --> 09:23:00.519
the legs in this way, it can change your affective

2680
09:23:03.199 --> 09:23:08.959
It might sound a bit a bit silly to start

2681
09:23:09.040 --> 09:23:15.760
with the idea of having love for your legs, showing

2682
09:23:15.879 --> 09:23:23.199
appreciation for your thighs, want them to be able to

2683
09:23:23.919 --> 09:23:31.040
put your hands in your thighs the message the muscles

2684
09:23:31.959 --> 09:23:36.879
and the bones, and to get your fingers deep in there,

2685
09:23:38.080 --> 09:23:44.160
releasing all tension. Just to show.

2686
09:23:45.720 --> 09:23:53.080
How much you care about your legs, how much you

2687
09:23:53.239 --> 09:23:56.639
care for what your legs do for you.

2688
09:23:58.239 --> 09:24:10.360
Regularly, your knees, your calves, your ankles, the strength of

2689
09:24:10.480 --> 09:24:18.519
your ankles, considering how thin they are compared to the

2690
09:24:18.639 --> 09:24:26.319
rest of your legs, especially of thighs. Yet this so strong,

2691
09:24:27.839 --> 09:24:34.959
so flexible, absolutely amazing things.

2692
09:24:36.239 --> 09:24:37.760
Your ankles are.

2693
09:24:41.440 --> 09:24:46.559
Truly a gift because of what they do for you,

2694
09:24:52.000 --> 09:24:58.959
supporting all that weight, regardless of how what weight you are,

2695
09:25:00.160 --> 09:25:05.040
even if you're only eight stone, still a lot of

2696
09:25:05.160 --> 09:25:07.319
weight for these little ankles.

2697
09:25:10.919 --> 09:25:11.839
Now, I'm a lot.

2698
09:25:11.879 --> 09:25:21.800
Heavier than eat stone, double dout, yet my ankles support

2699
09:25:21.879 --> 09:25:29.279
my body all the time. What they do give off

2700
09:25:29.279 --> 09:25:29.839
a sigh of.

2701
09:25:29.879 --> 09:25:31.199
Relief when I sit down.

2702
09:25:33.480 --> 09:25:33.760
That's it.

2703
09:25:34.559 --> 09:25:41.599
I've got my whole legs though my feet, feet als

2704
09:25:41.639 --> 09:25:44.639
that go my toast clap.

2705
09:25:45.919 --> 09:25:46.680
I'm so happy.

2706
09:26:06.440 --> 09:26:15.639
Your legs really are amazing, and I know, but talking

2707
09:26:15.680 --> 09:26:22.000
about talking about your legs is probably possibly one of

2708
09:26:22.040 --> 09:26:26.400
the most most boring things you've ever heard anyone say.

2709
09:26:27.319 --> 09:26:34.760
Possibly you're boring or not. Everything I said is true.

2710
09:26:37.199 --> 09:26:52.080
Your legs are amazing. Your legs deserve not just respect,

2711
09:26:57.879 --> 09:27:10.199
they deserve to relax deeply. They deserve to take some

2712
09:27:10.440 --> 09:27:35.360
time out of the day to just lego completely. The legs.

2713
09:27:40.480 --> 09:27:43.000
Really can relax.

2714
09:27:50.639 --> 09:27:54.760
And because the legs are so such a most you know,

2715
09:27:55.000 --> 09:28:00.919
very important part of your body and you actual les,

2716
09:28:01.040 --> 09:28:06.839
the rest of your body also naturally follows.

2717
09:28:07.720 --> 09:28:08.279
In that.

2718
09:28:12.000 --> 09:28:22.839
Journey of comfort. I can feel it in my hips.

2719
09:28:24.239 --> 09:28:30.800
My hips feel really loose, and also.

2720
09:28:30.639 --> 09:28:31.760
My lower back as well.

2721
09:28:33.800 --> 09:28:35.360
My lower back really.

2722
09:28:35.800 --> 09:28:40.400
Feels it feels stretched, even though I'm just sitting in

2723
09:28:40.519 --> 09:28:46.559
a chair and there's no stretching as far as I'm

2724
09:28:46.559 --> 09:28:50.080
aware that I'm doing. It's almost as if the muscles

2725
09:28:50.080 --> 09:28:54.120
are just relaxed so much that there is a natural

2726
09:28:54.440 --> 09:29:00.559
stretch as the tension has reduced.

2727
09:29:01.519 --> 09:29:01.959
A lot.

2728
09:29:18.360 --> 09:29:21.400
And I'm now going to count down from ten down

2729
09:29:21.480 --> 09:29:28.080
to one, and you can continue.

2730
09:29:29.319 --> 09:29:55.879
To fill wonderfully relaxed ten nine, eight, seven, six, five.

2731
09:30:00.199 --> 09:30:00.680
Four.

2732
09:30:03.800 --> 09:30:08.720
Three two.

2733
09:30:12.760 --> 09:30:19.720
Why relaxed?

2734
09:30:27.599 --> 09:30:31.440
So I'm just going to count down and fire down

2735
09:30:31.480 --> 09:30:35.919
to one. And as a countdown, if you just focus

2736
09:30:36.040 --> 09:30:43.959
on the numbers, just the numbers counting down, and notice

2737
09:30:44.879 --> 09:30:47.199
how you feel.

2738
09:30:49.559 --> 09:30:50.760
In this moment.

2739
09:30:52.199 --> 09:30:56.559
As you hear the numbers counting down, knowing that those

2740
09:30:56.720 --> 09:31:09.559
numbers count and down represent you feeling calmer, not just

2741
09:31:09.760 --> 09:31:17.599
in your body, but also relaxing your mind. I just

2742
09:31:17.839 --> 09:31:23.400
notice how you feel. There's nothing to do, it's nothing

2743
09:31:23.800 --> 09:32:02.760
to say, it's nothing to think about, starting with number five, four, three, two.

2744
09:32:08.599 --> 09:32:08.839
One.

2745
09:32:18.279 --> 09:32:30.160
And as you notice the gradual letting go with the

2746
09:32:30.319 --> 09:32:37.919
tension in your body, you may also begin to notice

2747
09:32:38.040 --> 09:32:45.239
and be aware of how your mind is starting to

2748
09:32:46.599 --> 09:32:47.239
slow down.

2749
09:32:49.760 --> 09:32:53.199
This is just a natural thing that happens.

2750
09:32:55.800 --> 09:33:01.000
It's not really a special procedure. It's just natural because

2751
09:33:01.160 --> 09:33:06.959
is your body relaxes, your mind also starts to relax.

2752
09:33:08.599 --> 09:33:12.239
And the more your mind relaxes, the more your body relaxes.

2753
09:33:12.360 --> 09:33:22.879
It's just a continuous circle of relaxation. And is that

2754
09:33:24.199 --> 09:33:29.199
calmness that comes from relative quietness.

2755
09:33:30.760 --> 09:33:35.680
You know, even even if this background sounds either your

2756
09:33:35.839 --> 09:33:42.360
side online, it's still going to be quite calm.

2757
09:33:44.080 --> 09:33:46.680
You know, you haven't got the television on, there's no

2758
09:33:47.040 --> 09:33:51.680
music in the background. Unless you're listening to the recording.

2759
09:33:51.279 --> 09:33:58.839
With music, of course, you're very likely not going to be.

2760
09:33:58.919 --> 09:34:02.400
Sitting in a room with people. Of course you might be,

2761
09:34:02.599 --> 09:34:06.959
but generally it's more ideal if you can do this

2762
09:34:07.160 --> 09:34:18.199
on your own, so no distractions, and when you stop

2763
09:34:18.279 --> 09:34:33.720
thinking about stuff, relaxation automatically rises, a sense of comfort

2764
09:34:35.480 --> 09:34:44.319
starts to grow, and without trying to build it up

2765
09:34:44.440 --> 09:34:56.879
into something fantastical, something magical, this is just a natural process,

2766
09:34:59.239 --> 09:35:10.120
something that's easy to accomplish. In fact, it's almost the

2767
09:35:10.440 --> 09:35:17.160
sense of relaxing completely happens really when you put no

2768
09:35:17.319 --> 09:35:21.879
effort into it. It's not something that you can really force.

2769
09:35:24.519 --> 09:35:33.879
It's something that happens naturally. And part of the process

2770
09:35:34.319 --> 09:35:45.519
of this recording and others is simply two allow you

2771
09:35:47.879 --> 09:35:52.239
to take advantage of this space.

2772
09:35:54.519 --> 09:35:55.279
This time.

2773
09:35:58.199 --> 09:35:58.760
It's just.

2774
09:36:02.919 --> 09:36:03.239
Let go.

2775
09:36:06.360 --> 09:36:14.559
To just be here, to be in tune with how

2776
09:36:14.680 --> 09:36:28.040
you feel, yet with the intention of wanting to relax

2777
09:36:28.199 --> 09:36:39.519
deeply and maybe even to fall asleep, depending on what

2778
09:36:39.720 --> 09:36:43.800
it is that you wish for yourself.

2779
09:36:45.080 --> 09:36:45.879
In this moment.

2780
09:36:52.839 --> 09:37:02.199
As we know, relaxing is the maturity of the process

2781
09:37:02.319 --> 09:37:07.519
of falling asleep. The actual falling asleep part is a

2782
09:37:07.639 --> 09:37:15.440
tiny bit at the end, the deeper relaxed you become,

2783
09:37:19.400 --> 09:37:37.360
the easier you find yourself drifting. You can also if

2784
09:37:37.400 --> 09:37:48.239
you choose stay focused on my voice and really enjoy

2785
09:37:54.199 --> 09:38:17.480
the process correct actually relaxin each muscle in your body

2786
09:38:22.519 --> 09:38:51.680
effortlessly and just observing the sensation. I'm letting go completely

2787
09:38:57.720 --> 09:38:58.279
this time.

2788
09:38:58.440 --> 09:38:58.839
I'm going to.

2789
09:38:58.959 --> 09:39:07.800
Count from sinks down to one, and you can notice

2790
09:39:09.160 --> 09:39:17.360
your mind calming down more with each number.

2791
09:39:19.080 --> 09:39:20.279
Do you hear me.

2792
09:39:20.519 --> 09:39:36.800
Say, naturally feeling calm and slow, to beeaceful.

2793
09:39:42.040 --> 09:42:08.400
Six, five, four, three two on.

2794
09:42:29.639 --> 09:42:39.199
Being aware? How you mind to slut it right down,

2795
09:42:42.480 --> 09:43:05.879
sinking deeply into relaxation. And as you focus on your mind,

2796
09:43:06.160 --> 09:43:16.120
you may notice that there are some thoughts still there,

2797
09:43:18.720 --> 09:43:28.279
maybe some stubborn thoughts that for some reason perhaps need

2798
09:43:28.360 --> 09:43:28.959
your attention.

2799
09:43:35.839 --> 09:43:44.720
That's what you can do is send love to those thoughts.

2800
09:43:48.040 --> 09:43:50.519
Sprinkle those thoughts.

2801
09:43:54.760 --> 09:43:55.519
Of love.

2802
09:43:57.239 --> 09:44:03.199
All petals from a flower. Just sprinkle over them petals,

2803
09:44:03.239 --> 09:44:10.440
feel good love towards those thoughts, to let those thoughts

2804
09:44:10.680 --> 09:44:17.480
know that you're not abandon the number. You just need them,

2805
09:44:18.720 --> 09:44:27.239
to require them to just calm down, slow down.

2806
09:44:29.400 --> 09:44:30.639
Quite down.

2807
09:44:34.360 --> 09:44:46.080
And now, so as you focus on those remaining.

2808
09:44:45.720 --> 09:44:49.480
Thoughts and to count down this time from.

2809
09:44:49.519 --> 09:44:58.440
Seven down to one. With each number, just imagine sprinkling

2810
09:44:59.199 --> 09:45:13.839
those flowers or pittles of love, kindness, gratitude over those thoughts,

2811
09:45:18.959 --> 09:45:24.639
which will allow them to just not away and relax

2812
09:45:24.760 --> 09:45:38.199
deeply a big a number. Those thoughts will become more

2813
09:45:42.279 --> 09:46:32.519
and more relaxed starting with number seven, six, five.

2814
09:46:45.480 --> 09:47:12.319
Four, three.

2815
09:47:44.519 --> 09:48:26.800
Two. What need you now? That is how.

2816
09:48:28.360 --> 09:48:51.919
Relaxed your feeling in your buddy? Looking to focus on

2817
09:48:52.120 --> 09:49:05.839
your hands is the more extra hands are relaxed body

2818
09:49:06.839 --> 09:49:27.879
and mind. And yes, you focus on your hands and

2819
09:49:28.000 --> 09:49:38.000
your fingers. There's nothing needed to be done. There's no

2820
09:49:38.319 --> 09:49:43.279
clinching of fists or dance in the fingers or anything

2821
09:49:43.440 --> 09:49:43.680
like that.

2822
09:49:44.919 --> 09:49:51.440
Mm hmm, yeah, it's.

2823
09:49:51.559 --> 09:49:55.319
Just noticing and focusing.

2824
09:49:56.360 --> 09:49:57.279
On your hands.

2825
09:50:04.319 --> 09:50:06.400
Notice, merely feel.

2826
09:50:20.760 --> 09:50:22.239
Because the more.

2827
09:50:24.160 --> 09:50:32.639
Relaks to your hands feel, the calm man of mind feels,

2828
09:50:34.519 --> 09:50:35.879
and the more.

2829
09:50:38.400 --> 09:50:43.360
Comforts you feel throughout the body.

2830
09:50:48.599 --> 09:50:49.400
And she.

2831
09:50:52.080 --> 09:50:54.800
May have.

2832
09:50:58.800 --> 09:51:03.199
Already latice.

2833
09:51:07.080 --> 09:51:07.120
You.

2834
09:51:11.599 --> 09:51:23.319
Mind is starting to dress