Aug. 1, 2025

(music) (10 hours) Lifting the Fog – Hypnosis for Depression - Relaxation Hypnosis For Stress #245 - 1st August 2025

(music) (10 hours) Lifting the Fog – Hypnosis for Depression - Relaxation Hypnosis For Stress #245 - 1st August 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason Newland.

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Please only listen when you can safely closerize. This recording

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is called Lifting the Fog hypnosis for depression. Only listen

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to this recording when you have permission from your doctor,

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and this is not a replacement for any kind of

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professional medical solution, help or advice. Now, this session is

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designed to gently guide you into a deeply laxed state,

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just to help ease the weight of a low mood

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and bring back a sense of calm, a feeling of

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possibility and lightness. You don't need to concentrate or even

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try too hard. You can just allow yourself to drift naturally.

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So find a comfortable position if you haven't already done so,

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whether sitting down or lying down, and just let you know.

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If you are gonna listen to my voice whilst lying

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down on a bed, there's a very good chance that

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you will fall asleep, because my boor my boring voice

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has a tendency to activate those regions of your brain

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that like to drift off. And when you're ready and

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you feel comfortable, gently close your eyes and allow the

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outside world to drift into the background. Slowly bring in

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your attention to your breath as you breathe in slowly

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through your nose and doubt gently through your mouth, like

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a wave coming in and flowing out again, coming in

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and flowing out. And as you breathe, imagine a soft,

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warm sensation beginning to flow from the top of your head,

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like warm sunlight, melting all of your tension and softening

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any tightness. And you can let it slowly spread, that

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warm sensation spreading down your forehead, down your cheeks, as

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your jaw loosens, let your shoulders drop a little bit more.

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As you feel yourself supported, you feel yourself held, and

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you feel safe. With every breath, you feel a little

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bit more at ease, like being wrapped in a soft

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blanket of comfort. Now, I'm going to count down from

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ten all the way down to one, and with each

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number you can feel yourself drifting a little deeper, ten,

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sinking into stillness, nine every breath guiding you inward, eight

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letting go of any need to think, letting go seven

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d deeper down, six drifting saved and relaxed, deeper down,

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five halfway to a heathing stillness, four three, two, one

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d pretty calm, open and receptive. Now, now, imagine you

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standing on a gentle hillside and there's a light fog

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all around, not dangerous, just a mist, a safe mist,

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but it does make things hard to see and perhaps

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a little heavier to walk through. This fog represents how

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depression can sometimes feel a sense of heaviness or being stuck. However,

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fog is never permanent, never permanent, and it always clears,

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always lifts, And as you stand yeah, something begins to change.

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A breeze begins to gently stir inside and out, and

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a warm, soothing breeze, and slowly, softly, the fog begins

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to thin as the breeze gently stirs, move in the

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fog away.

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Now.

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As the air clears, you start to notice colors return

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into the world around you, Greens in the grass, the

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soft blue sky, as light touches your skin, A small

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bird sings nearby. Life returning gently, and you don't need

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to force anything, just notice the changes as they happen naturally.

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As the fog starts lifting all on its own, and

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as it always does, it's safe to let go, safe

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to feel lighter now, and depression often brings with it

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its own harsh thoughts. But you are not your thoughts.

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You are not your feelings. You are the sky, and

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these thoughts are simply clouds passing by. And some thoughts

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may tell you things that aren't true, and that's okay,

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because your deeper self knows this, that healing is possible,

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that you've been through so much, and you're still here,

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still breathing, still capable of peace and joy, and every day,

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even on days when it feels hard, there is a

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part of you that wants to heal. And that part

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is growing stronger now, and you may begin to notice

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moments of calm returning. You may begin to notice moments

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of energy. You may begin to notice moments where the

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heaviness feels much lighter. And these moments grow, even if

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small at first, they build day by day. And you

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don't have to believe it fully now, but a part

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of you already does. And you might hear yourself thinking,

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I can only feel a little bit better. I'm open

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to feeling more alive. Something is shifting, and that feels okay.

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I can feel that changes, and I trust in myself

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because you are worthy of healing, You are worthy of comfort,

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you are worthy of peace, You are worthy of love.

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Now you've been through hard times, and yet here you

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are still breathing, still trying, still living, and that speaks

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of courage. Even if it's quiet, even if it doesn't shout,

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it's still there. And every challenge you've overcome has shaped

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the strength within you, and you have the ability to

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feel better. And that ability is growing now, like a

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tiny flame being gently protected until it can glow brighter.

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And as you move forward, you may begin to notice

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small shifts. A smile from someone, a moment of laughter,

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a decision that brings relief, maybe more energy in the morning,

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or a sense of pride of getting through the day.

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These are all signs, signs of healing, signs that you're

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reconnecting with life, with yourself, with the world around you.

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And each day that passes you become more aware of

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how far you've come and how well you're doing. And

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in a moment, I'm going to count from one to five.

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Before I do that, I'm going to give you some

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affirmations to repeat after me. If you choose to six

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different affirmations, I'll say it first, and then if you

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want to, you can just say it to yourself or

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just allow those words to sink deep into your mind.

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Now the first one. I am safe. I am safe.

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I am healing. I am healing. This feeling is temporary.

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This feeling is temporary. I allow peace into my heart.

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I allow peace into my heart. I welcome the light again.

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I welcome the light again. I am enough. I am enough.

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And as I count down, or count from one to five,

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when I reach five, you return feeling calm, more centered,

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and gently restored. I want to get to five. All

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I will say, eyes open, But of course it's up

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to you. You may choose to just keep your eyes

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closed and drift off into the deepest sleep you've had

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for a long time, completely up to you, and you

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can repeat. Listen into this recording every day, and every

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time you do hear my voice. You'll find yourself becoming

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more relaxed, more peaceful, more in tune with yourself. And

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you may be surprised just how relaxed you become. Now.

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One becoming more aware. Two taking a deep breath, in,

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feeling the support of the surface beneath you. Four stretching

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fingers and toes, and lastly five, eyes open, awake and refreshed,

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

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because you do deserve to feel happy. Be gentle with yourself.

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You deserve to feel safe. Lots of love.

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Bye.

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Relax in a more deep and meaningful way, maybe in

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a way that can not just allow you to feel

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calmer now and throughout the time we spend together here,

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not just relaxed at the end of the recording when

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it's finished and you can enjoy that sense of comfort

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and peace, but also I think it would be nice

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to have those feelings of relaxation continue for longer after

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the recording has ended, so that you can still benefit

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from listening to my voice, maybe in a few hours time,

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perhaps tomorrow, and then by listening regularly, especially if you

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find like some people do, and myself as well. Sometimes

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I find one particular recording that really resonates with me,

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and I just listen to it over and over again

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every morning, every evening. There was this recording from We're

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going back to about nineteen ninety nine. It wasn't hypnosis,

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

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and I managed to find it again and it still

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has the same effect on me. And part of it

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

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

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morning and in the evening. And I knew before even

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pressing the play button that as soon as I've done

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that pressed the play button. This was in the days

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of CD players, pressed the play button, if that it

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might have even been a tape recorder, I'd lie down

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on the bed and then even without necessarily listening to

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

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as if my body knew exactly what to do, and

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the muscles just almost went into automatic relaxation, and I

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remember my mind would slow down. Now. Now, I was

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listening to this recording in the early days of learning hypnosis,

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and long before I ever made any videos or audio

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recordings myself, because I didn't start doing that till two

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thousand and six. But I knew, I knew how helpful

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I found being able to just let go, to have

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that trust in the person that I'm listening to, knowing

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that it's going to be just as relaxing, if not

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more so. Each time you hear my voice, you may

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feel the same. Some people have been listening to me

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for over a decade, maybe not solidly, obviously not twenty

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four hours a day, but maybe people come back. Some

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people maybe listen every day. That's something that I do

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which you may not realize by listening, is when I

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

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by the words that I say. So if I set

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you focus on your feet, notice your feet relaxing, I

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will be focusing on my feet. I will be noticing

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

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and maybe notice the difference between each hand, perhaps notice

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

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On the backs of your hands. You may start to

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notice what almost feels like a very light breeze, even

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though there may not be any type of breeze at

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all where you are right now. And as you become

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aware of your hands, I'm also aware of how relaxed

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my hands our feeling now. And when it comes to

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potentially drifting off to sleep, which may be the reason

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you're listening, I also feel drowsy when I make these recordings.

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I also notice my mind drifting. In fact, at times

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I've actually fallen asleep without even noticing, and then I

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carry on talking and it's only where I listen back

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to do the editing. I hear snoring, and I think,

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I don't remember snoring. I remember talking there these snall enemies,

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A pick turned up. That's why I sound like when

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I snow, how I get really into a whole experience.

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I don't know how you feel. How relaxed do you

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feel in your feet? How relaxed you feel in your hands.

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I have noticed more and more that the more relaxed,

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deeper level of comfort you feel, the easier your breathing becomes.

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It's almost like that additional muscle relaxation. So this allows

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you debree easier without necessarily focusing on your breath, however,

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being able to notice the ease in which you breathe

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so naturally. You breathe so very easily and smoothly. Whenever

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I imagine my breathing improving. When I've got my eyes closed,

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I tend to visualize a beautiful field with trees and

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flowers producing all that life giving oxygen. And it feels

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nice too, if nothing else, just taking some time away

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from everything, enjoying that feeling of peace siren with a

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joyful heart. Time seems to just drip by so very slowly, relaxed,

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so deeply, peaceful, completely unattached to any thoughts whatsoever in

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this moment, completely free, noticing that your mind has slowed down.

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Slowed down because nothing really requires your attention. You can

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enjoy the physical sensations of allowing the stress drip out

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of your body, dripping out of every part of your

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body and being released from your brain. Nge your mind

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slowly but surely. The muscles in your legs relax res

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res sverre very deeply lacks so deeply, and the feelings,

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the pleasant feelings in your arms and shoulders, deepening each

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part of your body further and deeper and deeper. Noticing

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the feelings in the back of your neck, feelings in

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your wrists, muscles in front of your body, also feeling peaceful, deeping.

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There's a sense of peace spreads through your very core.

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Even when you focus on your mind, her mind becomes.

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Be and slower, deep, relaxing, so very slow. Your stomach

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he's falling, your stomach held back nine. Notice how relaxed

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you now feel in the hole of your back. A

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spy me brain all the way down the middle of

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your back, sending and receiving millions of messages every day.

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Deep comfort increasing deeply relaxed.

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Mhm.

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Your knees relax spreading those signals down your spine or

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cord into air, every part of your body mr. Shins

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and your car muscles outbis feelings of peace and tranquility,

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spreading through your body tips of your toes, to your eyes,

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your fingers, all the way to your lower back. Lettinger reiating.

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M hm.

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Pace drifting, mind wondering away, happy, let go, let go

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completely lequer so tranquil, your whole body enjoying a sense

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listening God for more. Hey, enjoy the space, this space

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of peace and safety. Fayy rex letting go. Maybe we

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can just focus on the different parts of your body,

237
01:10:17.720 --> 01:11:27.199
just to notice your forehead and your eyes mutual, so loose,

238
01:11:46.880 --> 01:13:07.479
noticing the sense of complete freedom, absolute freedom, dress day.

239
01:13:19.640 --> 01:13:20.960
Peace, fall.

240
01:13:22.560 --> 01:15:07.079
Energy, pace, to breathe so much ease. Yeah. Yes, you

241
01:15:07.319 --> 01:15:19.880
may have or may not have noticed your mind drifting

242
01:15:56.399 --> 01:16:20.760
peaceful move an even more deeply in the direction of

243
01:16:25.920 --> 01:18:27.399
total blissful pace, blissful pace, terreft toy tol pace, sure

244
01:18:27.720 --> 01:19:42.159
come lett him go, peace of mind, relaxed body c rex.

245
01:19:50.199 --> 01:19:51.640
C relaxed.

246
01:20:16.199 --> 01:20:43.039
Your body feels almost invisible, so very relaxed and peaceful.

247
01:20:49.399 --> 01:20:57.920
So pace.

248
01:21:13.760 --> 01:21:57.640
Right, let go sip, paceful, so fair, and you could

249
01:21:57.800 --> 01:22:07.840
start to notice that you are feeling more relaxed, even

250
01:22:07.960 --> 01:22:19.079
though I've not purposely focused your mind upon that sense

251
01:22:19.520 --> 01:22:25.399
of physical comfort that is growing within you throughout your body,

252
01:22:28.600 --> 01:22:38.239
and your mind starts to slow down, And that could

253
01:22:38.319 --> 01:22:46.600
be almost in recognition of I guess my speech not

254
01:22:46.840 --> 01:23:03.880
being particularly fast and things just generally feel armor. Just

255
01:23:04.279 --> 01:23:12.800
by listening to my voice, you give yourself an opportunity

256
01:23:14.520 --> 01:23:20.199
to take a break from the day, take a break

257
01:23:20.399 --> 01:23:28.079
from your life as it is, and to give yourself

258
01:23:28.159 --> 01:23:36.000
a rest, giving yourself permission to take some time off

259
01:23:38.319 --> 01:23:43.640
and to allow your body to relax and allow your

260
01:23:43.840 --> 01:23:54.439
mind to slow down, which in turn releases the tension

261
01:23:55.880 --> 01:24:05.000
any stresses that you had in your body. It's almost

262
01:24:05.079 --> 01:24:09.199
as if the parts of your body just open up,

263
01:24:10.520 --> 01:24:22.159
allowing the negativity out and at the same time replacing

264
01:24:23.039 --> 01:24:32.560
that negativity with positive healing energy, which then fills your

265
01:24:32.640 --> 01:24:44.439
body up and your mind to also starts to appreciate

266
01:24:45.319 --> 01:25:03.680
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

267
01:25:06.880 --> 01:25:15.439
an energy that spreads through your body like a wave

268
01:25:17.760 --> 01:25:29.880
of comfort, and all this comes from just allowing yourself

269
01:25:32.720 --> 01:25:37.920
a few minutes, maybe half an hour, however long you

270
01:25:38.039 --> 01:25:50.600
want it to be, to just rest and allow your

271
01:25:50.720 --> 01:26:01.159
mind and your body to almost reset itself to the

272
01:26:01.319 --> 01:26:17.199
settings of comfort and relaxation, calmness, which allows more room

273
01:26:17.680 --> 01:26:30.720
for feelings of pleasure and happiness to move around your

274
01:26:30.800 --> 01:26:39.239
body and into your mind, almost as if your mind

275
01:26:39.359 --> 01:26:49.920
and your body are sinking together, almost mirroring each other

276
01:26:51.000 --> 01:27:03.039
with that growing positivity and calmness. And it feels nice,

277
01:27:05.640 --> 01:27:11.560
really does feel nice to know that you are the

278
01:27:11.680 --> 01:27:25.039
one that has allowed yourself to feel more comfort than

279
01:27:25.199 --> 01:27:39.039
to experience more of this deep relaxation spreading throughout your body.

280
01:27:46.079 --> 01:27:51.359
And as I focus on each part of your body,

281
01:27:53.760 --> 01:28:04.479
you can notice that that part because comes even more

282
01:28:05.119 --> 01:28:14.039
relaxed just by focusing on it. It becomes even more

283
01:28:16.279 --> 01:28:26.960
calm and comfortable just by focusing. And as I move

284
01:28:27.399 --> 01:28:35.159
down your body, starting at your head, the parts that

285
01:28:35.319 --> 01:28:42.560
you have already focused on will continue to relax deeply,

286
01:28:45.319 --> 01:28:51.359
and those parts that have not yet focused on or

287
01:28:51.520 --> 01:29:02.720
just automatically release any remain intension and in anticipation of

288
01:29:03.000 --> 01:29:15.840
even more comfort about to come. Now, I'm going to

289
01:29:15.960 --> 01:29:23.079
start by focusing on your forehead. Just being aware of

290
01:29:23.359 --> 01:29:33.479
the feelings of your forehead and any background sounds like

291
01:29:33.680 --> 01:29:39.119
mister Herbert's opinion, can just allow you to feel even

292
01:29:39.319 --> 01:29:49.319
more relaxed. Just means you're in the moment. This isn't

293
01:29:49.800 --> 01:29:57.680
this isn't a sterile environment. This is the world. I

294
01:29:57.840 --> 01:30:05.239
live in the countryside, so there's lots of nature sounds around.

295
01:30:10.600 --> 01:30:15.680
So as you focus on your forehead, just notice how

296
01:30:15.760 --> 01:30:25.760
it becomes even more relaxed as you focus only on

297
01:30:25.960 --> 01:30:35.520
my voice and that part of your body. Moving down

298
01:30:35.760 --> 01:30:48.279
to your eyes, focusing on your eyes, noticing how your

299
01:30:48.359 --> 01:30:56.199
eyelids feel so heavy yet so light at the same time,

300
01:31:00.079 --> 01:31:12.920
muscles around your eyes relaxing completely, Moving your focus down

301
01:31:13.039 --> 01:31:20.239
to your mouth, your lips, your tongue, your teeth, your comes,

302
01:31:22.600 --> 01:31:37.319
the whole of your mouth, relaxing, calm and loose as

303
01:31:37.359 --> 01:31:45.319
you focus now on your jaw, not just a part

304
01:31:45.439 --> 01:31:50.239
of your jaw near your mouth, your chin, but all

305
01:31:50.319 --> 01:31:54.800
the way up the size of your face, to your ears,

306
01:31:57.039 --> 01:32:12.920
the hole of your jaw, feeding more relaxed and calm.

307
01:32:21.159 --> 01:32:30.199
Focusing on your neck, the front of your neck and

308
01:32:30.319 --> 01:32:43.359
your throat, relaxing and loose and calm, the sides of

309
01:32:43.439 --> 01:32:52.359
your neck, right and left side of your neck relax

310
01:32:52.880 --> 01:33:08.119
and lease and calm, And now the back of your neck.

311
01:33:11.439 --> 01:33:21.399
Focusing on the back of your neck, letting go of

312
01:33:21.640 --> 01:33:28.520
any tension that may have been there before, and enjoying

313
01:33:28.880 --> 01:33:41.760
that sense of increasing comfort and release that you can

314
01:33:41.920 --> 01:33:53.039
experience in the back of your neck, moving down your

315
01:33:53.159 --> 01:34:00.520
back and moving either side of your spine right from

316
01:34:00.560 --> 01:34:05.880
the top of your back all the way down to

317
01:34:06.000 --> 01:34:18.239
the bottom of your back down to your lower back.

318
01:34:23.520 --> 01:34:30.640
As you move up and down your spine, you can

319
01:34:30.800 --> 01:34:39.000
feel the muscles either side of your spine relaxing even more.

320
01:34:46.520 --> 01:34:53.239
And as those muscles relax, that sense of comfort starts

321
01:34:53.359 --> 01:35:03.479
to spread outwards from your spine into both sides of

322
01:35:03.600 --> 01:35:10.560
your back, the top of your back, the middle and

323
01:35:10.720 --> 01:35:20.199
your lower back. And as you scan gently and slowly

324
01:35:21.439 --> 01:35:26.680
up and down your back, there's the muscles in the

325
01:35:26.840 --> 01:35:36.640
top of your back relax and become looser. The muscles

326
01:35:36.800 --> 01:35:42.439
in the middle of your back also seem to just

327
01:35:42.880 --> 01:35:57.359
almost divide from each other, separating and almost melting, And

328
01:35:57.600 --> 01:36:03.640
in your lower back there seems to be an extra

329
01:36:03.880 --> 01:36:20.359
special feeling of comfort. The spreads into your hips. Sit down,

330
01:36:20.439 --> 01:36:28.520
your lower back into your hips, into the area where

331
01:36:28.520 --> 01:36:37.079
your cosix are, and into your buttocks, and all those

332
01:36:37.239 --> 01:36:46.119
muscles that spread bring me a lower back, into your

333
01:36:46.239 --> 01:36:59.479
hip area, start to melt, start to really let go,

334
01:37:06.199 --> 01:37:12.920
and even nowhere about to focus on your shoulders. Your

335
01:37:13.119 --> 01:37:23.800
back and your spine will continue to let go, continue

336
01:37:24.640 --> 01:37:39.479
to relax so calmly, and as you focus on your shoulders,

337
01:37:41.279 --> 01:37:58.000
you may notice they're already feeling really loose, They're already.

338
01:38:00.439 --> 01:38:07.000
Feeding calm.

339
01:38:13.079 --> 01:38:25.720
And fear. Those muscles then move from your neck into

340
01:38:25.800 --> 01:38:51.159
your shoulders. Feel so soft and gentle, so smooth and calm,

341
01:39:02.560 --> 01:39:15.119
and the feeling in your shoulders seems to spread deep

342
01:39:15.399 --> 01:39:25.119
into your shoulders, a sense of relaxation, not just traveling

343
01:39:25.640 --> 01:39:42.880
deeply into your muscles, but also relaxing the bones and

344
01:39:43.159 --> 01:39:51.359
moving all the way to underneath your arms, relaxing the

345
01:39:51.600 --> 01:39:56.880
whole area between the tops of your shoulders and underneath

346
01:39:56.960 --> 01:40:16.039
your arms healing. You feel so relaxed and comfortable in

347
01:40:16.159 --> 01:40:36.239
your shoulders, which sense that deep healing message into your arms.

348
01:40:42.920 --> 01:40:47.920
You may feel almost as if your arms are not

349
01:40:48.119 --> 01:41:06.760
even there, because they're so relaxed, so deeply relaxed, so

350
01:41:11.039 --> 01:41:47.600
so calm, so this the feeling spreading all the way

351
01:41:47.840 --> 01:42:17.600
down your arms to elbows, including elbows, circumfort spreads or

352
01:42:17.600 --> 01:42:39.560
away intoists, your forearments and your wrists so heavy, yet

353
01:42:39.840 --> 01:43:24.079
at the same time sunlight and gentle for sick. Now on.

354
01:43:26.800 --> 01:43:50.880
Your hands, my hands.

355
01:43:56.680 --> 01:43:59.600
So peaceful.

356
01:44:00.600 --> 01:44:02.000
In your hands.

357
01:44:20.239 --> 01:44:43.840
With the sense of real pace. Just seems to feel

358
01:44:46.119 --> 01:45:22.880
so familiar when your hands relax deeply, as if things

359
01:45:55.479 --> 01:47:03.600
things you think it tips attention to front, to your body,

360
01:47:16.760 --> 01:48:55.920
so comfortable, my menu focus till legs like muscles and

361
01:48:56.039 --> 01:49:50.199
your fires and names. I relaxed, cough muscles in just

362
01:49:50.600 --> 01:49:55.760
shads a possi.

363
01:50:14.319 --> 01:52:56.319
Then you saints, sir, peaceful sycom say peaceful, sycom serve peaceful,

364
01:53:00.159 --> 01:53:05.319
I calm, so.

365
01:53:07.279 --> 01:53:39.600
Peace fall RelA same peace fall calm, love that deep

366
01:53:39.800 --> 01:54:04.840
relaxation to spread your chest storm so relax. Let's think everything.

367
01:54:16.079 --> 01:54:22.079
So I'm gonna start counting down now, from twenty down

368
01:54:22.159 --> 01:54:30.239
to one. You can imagine in a way it's like

369
01:54:31.079 --> 01:54:37.520
just walking down some steps, and each step or twenty steps,

370
01:54:37.600 --> 01:54:46.720
and each step represents a level of comfort. Each step

371
01:54:47.239 --> 01:55:02.760
represents a deepening of that comfort, and the furvies you

372
01:55:02.920 --> 01:55:08.560
walk down those steps, the deeper and more relaxed you

373
01:55:08.680 --> 01:56:24.359
feel so starting with number twenty twenty nineteen shhhhh eight

374
01:57:02.600 --> 01:57:50.560
seventeen sixteen.

375
01:58:14.560 --> 01:59:09.880
See conclusions.

376
01:58:50.239 --> 01:58:51.880
Of the positions.

377
01:59:05.600 --> 02:01:57.000
fIF ten four fit too well.

378
02:03:17.720 --> 02:03:52.960
US unity, the USU.

379
02:05:12.279 --> 02:08:14.960
Nous eighth.

380
02:08:52.439 --> 02:09:24.159
Six US.

381
02:09:25.279 --> 02:09:53.880
US the usual.

382
02:10:07.800 --> 02:11:31.239
Five US.

383
02:11:27.079 --> 02:15:07.640
Four da.

384
02:15:55.560 --> 02:15:55.600
No.

385
02:16:00.359 --> 02:16:13.000
As you focus on your eyes, we're gonna count down

386
02:16:13.399 --> 02:16:24.560
from ten down to one, focusing just on your eyes,

387
02:16:28.319 --> 02:16:36.799
your eyelids, the muscles around your eyes, your eye walls themselves,

388
02:16:38.319 --> 02:16:55.360
our whole area that makes up your eye. And as

389
02:16:55.440 --> 02:17:03.959
we count down from ten down to one, whilst focusing

390
02:17:04.239 --> 02:17:18.959
on your eyes, you will become twice is relaxed with

391
02:17:19.360 --> 02:17:32.280
each number counting down that you may find the all

392
02:17:32.399 --> 02:17:38.600
you want to do is just drift off to sleep.

393
02:17:41.559 --> 02:17:48.159
And if that's what you want, then just allow yourself

394
02:17:48.280 --> 02:18:02.920
to do that. Now, focusing on your rise, I'm going

395
02:18:03.040 --> 02:18:13.000
to begin counting down from ten down to one right now,

396
02:18:21.559 --> 02:19:23.239
ten nine eight.

397
02:20:01.159 --> 02:24:43.040
Seven four.

398
02:24:45.239 --> 02:27:36.120
Three the one. So counting down from ten to one

399
02:27:38.200 --> 02:28:02.479
ten nine eight seven six five four three two one.

400
02:28:09.520 --> 02:28:12.399
And maybe that was a bit too quick in order

401
02:28:12.479 --> 02:28:16.399
to relax. Maybe it's a bit too fast for you

402
02:28:16.719 --> 02:28:26.440
to notice the calming of your body, maybe even a

403
02:28:26.479 --> 02:28:30.319
little bit of pressure there, like you're counting down from

404
02:28:30.399 --> 02:28:33.079
ten to one. Would you expect me to do? Man,

405
02:28:34.000 --> 02:28:37.680
expect me to STI go with floppy just because you're

406
02:28:37.760 --> 02:28:47.120
counting down. We could try it again, but this time

407
02:28:47.239 --> 02:28:53.200
I'll go a bit slower this time. Did you focus

408
02:28:53.600 --> 02:28:58.200
on the whole of your body before we focus on

409
02:28:58.319 --> 02:29:08.680
your legs? Just notice how your body does start to

410
02:29:09.200 --> 02:30:53.120
feel more relaxed with every number that I count down ten, nine, eight, seven, six, five, four, three, one,

411
02:31:04.479 --> 02:31:10.200
And just notice how how you feel, generally, how your

412
02:31:10.200 --> 02:31:25.079
body feels. It's not necessarily even about counting down from

413
02:31:25.159 --> 02:31:32.840
ten to one. It's that space that you have, that

414
02:31:35.440 --> 02:31:56.360
space between being active physically or mentally to just sitting

415
02:31:56.600 --> 02:32:01.399
or lying down, just being there, not doing anything, not

416
02:32:01.719 --> 02:32:08.719
saying anything, or needing to think about anything. So it

417
02:32:08.840 --> 02:32:12.399
opens up a space, you know, a bit of a space,

418
02:32:13.360 --> 02:32:23.200
a gap. And the more I came down from ten

419
02:32:23.239 --> 02:32:30.639
to one, the bigger that gap becomes. So there's that

420
02:32:30.879 --> 02:32:43.479
gap of calmness, of comfort, relaxation. It's a nice feeling,

421
02:32:49.040 --> 02:32:59.159
and it moves those stresses or discomforts physically or emotionally, moves.

422
02:33:01.079 --> 02:33:01.440
Away.

423
02:33:08.200 --> 02:33:09.159
Allows you.

424
02:33:11.879 --> 02:33:12.399
To just.

425
02:33:15.399 --> 02:33:22.120
Slow down. Someone to count again from ten down to one,

426
02:33:22.559 --> 02:33:32.760
and notice that gap widening the gap, and as it widens,

427
02:33:32.840 --> 02:33:38.879
it's almost like the stress and attention falls into the

428
02:33:38.959 --> 02:33:56.799
gap and gives you that distance, that space.

429
02:33:59.200 --> 02:34:04.639
Now ten.

430
02:34:09.040 --> 02:35:19.000
Nine, eight, seven, six, five four three.

431
02:35:53.719 --> 02:35:53.959
One.

432
02:36:05.479 --> 02:36:09.879
Now, how does your body you feel.

433
02:36:11.840 --> 02:36:12.040
Now?

434
02:36:24.719 --> 02:36:28.399
Can you notice that? Do you feeling calmer?

435
02:36:36.520 --> 02:36:36.600
There?

436
02:36:36.639 --> 02:37:05.399
You're feeling more relaxed as we now focus on your legs,

437
02:37:07.079 --> 02:37:27.520
just your legs. We're just gonna start with focusing on

438
02:37:28.000 --> 02:37:47.159
your thighs. Of course, it's not the most exciting thing

439
02:37:47.280 --> 02:37:53.840
to be doing, because I'm sure like most of your

440
02:37:53.879 --> 02:38:05.559
body is not a lot going on right now. Just

441
02:38:05.760 --> 02:38:11.879
focusing on the whole of your thighs, the tops of

442
02:38:11.959 --> 02:38:18.040
your thighs, the sides of your thighs, the bottoms of

443
02:38:18.120 --> 02:38:25.079
your thighs, your outer thighs, and your inner thighs, basically

444
02:38:25.280 --> 02:38:28.920
the whole of your thigh that leads into your hip

445
02:38:33.000 --> 02:38:43.719
and it goes down to your knee joint. Now, this

446
02:38:43.920 --> 02:38:51.360
is a big area. It's a very heavy area. It's

447
02:38:51.559 --> 02:38:57.959
very strong, probably the strongest muscles in your body or

448
02:38:58.040 --> 02:39:14.399
in your thighs. But I don't think we perhaps give

449
02:39:14.520 --> 02:39:27.719
enough attention to our thighs. Perhaps we don't acknowledge how

450
02:39:27.840 --> 02:39:49.719
important our thighs are to our lives, how much they

451
02:39:49.840 --> 02:40:03.280
actually do for us all through our lives. And it

452
02:40:03.479 --> 02:40:09.040
may seem to sound really weird, but I think that

453
02:40:09.239 --> 02:40:17.120
all of our body parts, especially our thighs, need some TLC,

454
02:40:20.440 --> 02:40:33.120
a bit of love shown, a bit of acknowledgement. I

455
02:40:33.280 --> 02:40:48.959
thank you gratitude for our thighs do for us. And

456
02:40:49.079 --> 02:40:54.959
I know this may sound a bit strange. Maybe you think,

457
02:40:55.399 --> 02:40:58.319
why am I shut ho should be out in the

458
02:40:58.399 --> 02:41:06.920
garden hugging a tree or something. Well, it's hard to

459
02:41:07.000 --> 02:41:10.200
set a microphone up on a tree. That's why I'm

460
02:41:10.239 --> 02:41:13.079
doing this indoors. Otherwise I wouldn't be outside in a tree.

461
02:41:14.479 --> 02:41:23.159
I can't see the television from the tree. If you

462
02:41:23.239 --> 02:41:28.440
move down to your knees gain such an important part.

463
02:41:32.760 --> 02:41:37.840
And I think we don't necessarily I'll speak for myself here.

464
02:41:40.360 --> 02:41:45.440
I don't necessarily appreciate all that my needs do for

465
02:41:45.600 --> 02:41:52.040
me until I have a problem with my knee. It's occasionally,

466
02:41:52.120 --> 02:41:57.079
if I ever maybe i'll bash it or it's aching

467
02:41:57.239 --> 02:42:04.200
for some reason, then that I realize how much it does.

468
02:42:05.799 --> 02:42:09.040
You know, the benefit of being able to use my

469
02:42:09.319 --> 02:42:19.000
legs without any kind of physical discomfort is a beautiful

470
02:42:19.040 --> 02:42:28.280
thing that's possibly not appreciated until it's temporarily removed. You

471
02:42:28.360 --> 02:42:35.239
know that's comfort. But as you focus on your knees,

472
02:42:37.399 --> 02:42:43.040
regardless of how your knees feel, you can have that

473
02:42:43.319 --> 02:42:49.479
sense of gratitude and love to your knees for all

474
02:42:49.600 --> 02:43:01.799
that they do for you. And you can still have

475
02:43:01.959 --> 02:43:06.120
that attention on your thighs and maybe notice how your

476
02:43:06.239 --> 02:43:18.120
thighs feel. Maybe you've noticed that they are relaxing more

477
02:43:19.920 --> 02:43:31.120
deeply as you focus now on the bottoms of your

478
02:43:31.200 --> 02:43:35.840
legs and your shins and your calf muscles, the bones

479
02:43:36.920 --> 02:43:43.479
between your knees and your feet incorporate, and of course

480
02:43:43.600 --> 02:43:55.360
your ankles so important. You know, anyone that's had even

481
02:43:55.799 --> 02:44:02.840
like the slightest sprain of an ankle, no how much

482
02:44:03.040 --> 02:44:12.840
we take our ankles for granted, And it's kind of

483
02:44:12.959 --> 02:44:18.319
strange in a way when you think that. You know, logically,

484
02:44:18.680 --> 02:44:21.760
our wrists are a lot thinner than the rest of

485
02:44:21.799 --> 02:44:26.520
our arms, which is okay, it doesn't I can't see

486
02:44:26.520 --> 02:44:30.000
any problem with that because we're just picking stuff up

487
02:44:31.600 --> 02:44:37.200
by our ankles so much thinner than the rest of

488
02:44:37.239 --> 02:44:48.120
our legs. And from a physics perspective or logical even

489
02:44:48.200 --> 02:44:53.920
it doesn't really make sense that all this weight would

490
02:44:54.000 --> 02:45:01.200
ultimately be resting on your ankles then leading to your feet,

491
02:45:05.799 --> 02:45:14.600
that thin area, thin bone. Yeah, it does so much

492
02:45:14.719 --> 02:45:21.760
great work. Supports us, supports our body for a lifetime,

493
02:45:26.559 --> 02:45:31.360
helps us to balance, helps.

494
02:45:31.159 --> 02:45:31.440
You to.

495
02:45:35.440 --> 02:45:44.639
Get around and be mobile. And there's the calf muscles.

496
02:45:44.719 --> 02:45:52.319
Of course, when I was younger, I couldn't see the

497
02:45:52.399 --> 02:45:58.719
pointing calf muscles. Didn't seem to do anything. Okay, if

498
02:45:58.760 --> 02:46:02.319
I walked around on tiptoe, then my calf muscles get

499
02:46:02.399 --> 02:46:06.079
some work. But of course that's not true. The calf

500
02:46:06.200 --> 02:46:15.840
muscles are being used whenever we use our legs and

501
02:46:16.000 --> 02:46:28.520
your shins there to protect your lower legs, shaped in

502
02:46:28.600 --> 02:46:41.159
a way, almost as a protector for the bone, leading

503
02:46:42.520 --> 02:46:52.920
of course to your ankles and your feet. But we're

504
02:46:52.959 --> 02:46:54.840
not going to focus on your feet. We're just going

505
02:46:54.920 --> 02:47:01.200
to focus on the legs. And I realize, and now

506
02:47:01.239 --> 02:47:05.840
that I've mentioned your feet, you'll probably focus on them anyway,

507
02:47:06.360 --> 02:47:08.920
So maybe I should focus on your feet a little bit.

508
02:47:12.959 --> 02:47:17.399
You can have them in your awareness the same as

509
02:47:17.479 --> 02:47:21.840
you have your thighs in your awareness, even though we

510
02:47:21.959 --> 02:47:27.840
haven't been focusing on your thighs a few minutes. Let

511
02:47:27.920 --> 02:47:38.840
me focusing on your ankles. There's still that sensation of

512
02:47:42.040 --> 02:47:54.799
comfort in your thighs, and there's that movement of energy

513
02:47:56.879 --> 02:48:03.920
because the thighs hold lots of different sensations. Of course,

514
02:48:04.000 --> 02:48:08.719
there's the muscles, the big strong muscles that we have

515
02:48:08.920 --> 02:48:22.280
in our thighs. But the skin on the outside of

516
02:48:22.360 --> 02:48:27.680
the thighs, as in the outside of all of our body,

517
02:48:28.479 --> 02:48:40.040
can be very sensitive, sensitive to the touch, sensitive to temperature,

518
02:48:46.600 --> 02:48:54.120
and inside your thighs the bones, there's the muscle, there's

519
02:48:54.159 --> 02:48:58.959
the blood, vessels, the ar trees, to all this stuff

520
02:48:59.079 --> 02:49:07.799
that's inside eye your thighs. I guess sometimes it'd be

521
02:49:07.920 --> 02:49:12.040
nice if you could actually put your fingers inside your

522
02:49:12.120 --> 02:49:18.319
thighs and a message, so you can message on the outside,

523
02:49:18.600 --> 02:49:21.479
of course, but to be able to get deep into

524
02:49:21.559 --> 02:49:26.360
the muscles and to be able to just message inside

525
02:49:26.440 --> 02:49:33.440
your thighs, message in the bones of your leg, massage

526
02:49:33.520 --> 02:49:46.719
in all the veins, just gently healing your thighs and

527
02:49:46.879 --> 02:49:53.440
you can move down message and inside your knees, just

528
02:49:53.639 --> 02:50:00.200
message in those bones, but with healing fingertips sa in

529
02:50:00.319 --> 02:50:06.040
that healing energy deep into the choice of your knees.

530
02:50:11.479 --> 02:50:15.159
Of course, there's the back of your your knee and

531
02:50:15.280 --> 02:50:21.280
the inside crease where your knee is. It's a very

532
02:50:21.479 --> 02:50:27.399
sensitive area. Very it feels very nice when you stroke it.

533
02:50:28.799 --> 02:50:32.120
That might be because it's an area that's not really

534
02:50:32.319 --> 02:50:38.799
touched very often. It's almost like a hidden part, that

535
02:50:39.120 --> 02:50:46.040
crease in your legs. It's almost like a part that

536
02:50:47.840 --> 02:50:59.120
has a sensitivity, which is a little bit different. Of course,

537
02:50:59.159 --> 02:51:09.639
it's protected by your legs. So you can imagine putting

538
02:51:10.559 --> 02:51:20.360
your fingers into that crease in your legs. Fold in

539
02:51:20.479 --> 02:51:24.440
between your legs, you can just message with your fingertips.

540
02:51:25.639 --> 02:51:32.440
Imagine your fingertips going inside, message in the muscle tissue

541
02:51:37.000 --> 02:51:43.200
you can cause field the bones of your knees heading

542
02:51:43.479 --> 02:51:56.159
through your fingertips, and then as you go down to

543
02:51:56.200 --> 02:51:59.040
your calf muscles, and that's a part I'd like to

544
02:51:59.079 --> 02:52:04.479
be able to really put my fingertips deep inside my

545
02:52:04.680 --> 02:52:13.399
calf muscles, massage in every single tissue of that muscle,

546
02:52:15.000 --> 02:52:24.920
healing every part, and then doing the same for my shins,

547
02:52:28.079 --> 02:52:34.959
massage in and generally stroking the bones, generally stroking them,

548
02:52:35.879 --> 02:52:40.600
healing in a loving way because they deserve to be treated.

549
02:52:43.639 --> 02:52:47.799
There's the precious bones that they are because their legs

550
02:52:47.840 --> 02:52:51.200
are so precious as in all the other parts of

551
02:52:51.280 --> 02:52:59.440
our body. They're more precious at any ChIL on the planet.

552
02:53:08.000 --> 02:53:16.000
When you start to think about your legs in this way,

553
02:53:20.559 --> 02:53:27.239
it can change your perspective. It might sound a bit

554
02:53:30.319 --> 02:53:34.600
a bit silly to start with the idea of having

555
02:53:34.719 --> 02:53:42.399
the love for your legs, showing appreciation for your thighs,

556
02:53:45.200 --> 02:53:49.520
wanting to be able to put your hands in your thighs,

557
02:53:51.760 --> 02:53:58.120
massage the muscles and the bones, and to get your

558
02:53:58.239 --> 02:54:06.760
fingers deep in their releasing all tension. Just to show

559
02:54:08.680 --> 02:54:16.000
how much you care about your legs, how much you

560
02:54:16.159 --> 02:54:24.719
care for what your legs do for you regularly, your knees,

561
02:54:24.959 --> 02:54:37.799
your calves, your ankles, the strength of your ankles, considering

562
02:54:38.000 --> 02:54:42.479
how thin they are compared to the rest of your legs,

563
02:54:42.680 --> 02:54:56.319
especially your thighs. Yeah, this so strong, so flexible, absolutely

564
02:54:56.600 --> 02:55:08.399
amazing things. Your ankle are truly a gift because of

565
02:55:08.479 --> 02:55:19.760
what they do for you, supporting all that weight, regardless

566
02:55:19.799 --> 02:55:23.799
of how what weight you are, even if you only

567
02:55:23.840 --> 02:55:28.639
eat eight stone, there's still a lot of weight for

568
02:55:28.799 --> 02:55:35.280
these little ankles. Now, I am a lot heavier than

569
02:55:35.319 --> 02:55:45.280
eight stone double down, yet my ankles support my body

570
02:55:46.040 --> 02:55:52.639
all the time, or they do give off a sigh

571
02:55:52.639 --> 02:55:57.840
of relief when I sit down, as in fact, my

572
02:55:57.879 --> 02:56:06.799
whole legs do my feet feet or so go my

573
02:56:06.959 --> 02:56:34.520
toes clap, they're so happy. Your legs really are amazing.

574
02:56:37.120 --> 02:56:40.760
And I know that talking about talking about your legs

575
02:56:40.920 --> 02:56:47.520
is probably possibly among the most most boring things I've

576
02:56:47.520 --> 02:56:56.680
ever heard anyone say. Possibly boring or not, everything I

577
02:56:56.799 --> 02:57:12.719
said is true. Your legs are amazing. Your legs deserve

578
02:57:13.760 --> 02:57:32.360
not just respect, they deserve to relax deeply. They deserve

579
02:57:32.600 --> 02:57:37.479
to take some time out of the day to just

580
02:57:37.879 --> 02:58:14.079
let go completely. Your legs really can relax. And because

581
02:58:14.120 --> 02:58:18.079
the legs are so such a most you know, very

582
02:58:18.120 --> 02:58:23.879
important part of your body. When you relax your legs,

583
02:58:23.959 --> 02:58:31.159
the rest of your body also naturally follows in that

584
02:58:34.920 --> 02:58:45.760
journey of comfort. Like I feel it in my hips.

585
02:58:47.159 --> 02:58:54.280
My hips feel really loose, and also my lower back

586
02:58:54.319 --> 02:59:00.920
as well. My lower back really feels it feels stretched,

587
02:59:02.040 --> 02:59:05.079
even though I'm just sitting in a chair and there's

588
02:59:05.200 --> 02:59:10.440
no stretching as far as I'm aware that I'm doing.

589
02:59:11.479 --> 02:59:14.120
It's almost as if the muscles are just relaxed so

590
02:59:14.360 --> 02:59:20.239
much that there is a natural stretch as the tension

591
02:59:21.159 --> 02:59:42.399
has reduced a lot, And I'm now going to count

592
02:59:42.520 --> 02:59:50.360
down from ten down to one, and you can continue

593
02:59:52.239 --> 03:00:18.760
to feel wonderfully relaxed. Ten nine, eight, seven, six, five.

594
03:00:23.120 --> 03:00:27.239
Four three.

595
03:00:31.079 --> 03:00:51.840
Two one relax. So I'm just going to count down

596
03:00:53.399 --> 03:00:58.079
for five down to one, and as a countdown, if

597
03:00:58.120 --> 03:01:05.159
you just focus on the number, just the numbers counting down,

598
03:01:06.239 --> 03:01:15.360
and notice how you feel in this moment as you

599
03:01:15.520 --> 03:01:23.040
hear the numbers counting down, knowing that those numbers counting

600
03:01:23.159 --> 03:01:33.280
down represent you feeling calmer, not just in your body,

601
03:01:33.440 --> 03:01:41.799
but also relaxing your mind. Just notice how you feel.

602
03:01:42.680 --> 03:01:48.600
There's nothing to do, there's nothing to say, there's nothing

603
03:01:48.760 --> 03:02:25.719
to think about. Starting with number five, four three two.

604
03:02:31.559 --> 03:02:31.799
One.

605
03:02:41.399 --> 03:02:53.680
As you notice the gradual letting go of the tension

606
03:02:53.879 --> 03:03:01.040
in your body, you may also begin to notice and

607
03:03:01.200 --> 03:03:10.159
be aware of how your mind is starting to slow down.

608
03:03:12.680 --> 03:03:19.040
This is just a natural thing that happens. It's not

609
03:03:19.239 --> 03:03:24.440
really a special procedure. It's just natural because as your

610
03:03:25.719 --> 03:03:31.719
body relaxes, your mind also starts to relax. And the

611
03:03:31.840 --> 03:03:35.440
more your mind relaxes, the more your body relaxes. It's

612
03:03:35.600 --> 03:03:47.680
just a continuous circle of relaxation. And there's that calmness

613
03:03:47.920 --> 03:03:55.079
that comes from relative quietness. You know, even even if

614
03:03:55.120 --> 03:04:01.959
this background sounds either your side or mind, it's still

615
03:04:02.440 --> 03:04:07.719
going to be quite calm. You know, you haven't got

616
03:04:07.760 --> 03:04:12.920
the television on, there's no music in the background. Unless

617
03:04:12.920 --> 03:04:20.399
you're listening to the recording with music. Of course, you're

618
03:04:20.559 --> 03:04:22.639
very likely not going to be sitting in a room

619
03:04:22.719 --> 03:04:27.280
with other people. Of course you might be, but generally

620
03:04:27.440 --> 03:04:30.559
it's more ideal if you can do this on your own,

621
03:04:32.280 --> 03:04:42.360
so no distractions, and when you stop thinking about stuff,

622
03:04:48.920 --> 03:04:59.200
relaxation automatically rises, a sense of comfort starts to grow,

623
03:05:03.719 --> 03:05:10.399
and without trying to build it up into something fantastical

624
03:05:10.799 --> 03:05:22.559
or something magical, this is just a natural process, something

625
03:05:22.680 --> 03:05:32.840
that's easy to accomplish. In fact, it's almost you know,

626
03:05:33.000 --> 03:05:39.840
the sense of relaxing completely happens really when you put

627
03:05:40.040 --> 03:05:43.879
no effort into it. It's not something that you can

628
03:05:44.000 --> 03:05:55.600
really force. It's something that happens naturally. And part of

629
03:05:56.040 --> 03:06:06.120
the process of this recording and others is simply to

630
03:06:07.840 --> 03:06:18.200
allow you to take advantage of this space, this time,

631
03:06:21.239 --> 03:06:32.120
to just let go, to just be here, to be

632
03:06:32.799 --> 03:06:46.200
in tune with how you feel, yet with the intention

633
03:06:48.440 --> 03:06:59.399
of wanting to relax deeply and maybe even to fall

634
03:06:59.479 --> 03:07:05.520
asleep depending on what it is that you wish for

635
03:07:05.680 --> 03:07:22.239
yourself in this moment. As we know, relaxing is the

636
03:07:22.399 --> 03:07:28.280
majority of the process of falling asleep. The actual falling

637
03:07:28.319 --> 03:07:35.079
asleep part is the tiny bit at the end. The

638
03:07:35.239 --> 03:07:49.719
deeper relaxed you become, the easier you find yourself drifting.

639
03:07:59.319 --> 03:08:05.920
You can also, if you choose, stay focused on my

640
03:08:06.120 --> 03:08:35.040
voice and really enjoy the process, gradually relaxing each muscle

641
03:08:39.639 --> 03:09:06.520
in your body effortlessly and just observing the sensation of

642
03:09:06.799 --> 03:09:22.399
letting go completely. This time, I'm going to count from

643
03:09:22.639 --> 03:09:36.000
six down to one. You can notice your mind calming

644
03:09:36.319 --> 03:09:48.840
down more with each number that you hear me say, naturally,

645
03:09:49.920 --> 03:11:24.440
feeling calm and slow and peaceful, six, five, four, three,

646
03:12:02.440 --> 03:12:58.399
two one, being aware how your mind to.

647
03:12:58.799 --> 03:13:13.079
Slowe write down, sinking deeply into relaxation.

648
03:13:26.799 --> 03:13:33.559
And as you focus on your mind, you may notice

649
03:13:33.840 --> 03:13:42.959
that there are some thoughts still there, maybe some stubborn

650
03:13:43.159 --> 03:13:58.920
thoughts that for some reason perhaps need your attention. So

651
03:13:59.040 --> 03:14:07.680
what you can do is send love to those thoughts.

652
03:14:10.959 --> 03:14:13.520
Sprinkle those thoughts.

653
03:14:17.680 --> 03:14:18.440
With love.

654
03:14:19.959 --> 03:14:24.159
Like little petals from a flower. Just sprinkle it over them.

655
03:14:25.639 --> 03:14:32.760
Petals fill good love towards those thoughts. To let those

656
03:14:33.000 --> 03:14:39.399
thoughts know that you're not abandoned in them. You just

657
03:14:39.879 --> 03:14:49.959
need them. You require them to just calm down, slow down,

658
03:14:52.280 --> 03:15:07.159
quiet down for now. So as you focus on those

659
03:15:07.879 --> 03:15:12.799
remaining thoughts as we count down this time from seven

660
03:15:13.719 --> 03:15:22.360
down to one. With each number, just imagine sprinkling those

661
03:15:22.639 --> 03:15:42.079
flower petals, love, love, kindness, gratitude over those thoughts, which

662
03:15:42.079 --> 03:15:48.079
will allow them to just melt away and relax deeply.

663
03:15:52.280 --> 03:16:06.680
With every number, those thoughts will become more and more relaxed.

664
03:16:12.280 --> 03:18:43.520
Starting with number seven, six, five, four, three one, I'll

665
03:18:43.639 --> 03:19:01.040
let you know, notice how relaxed your feeling in your body.

666
03:19:09.440 --> 03:19:22.639
We're going to focus on your hands, because the more

667
03:19:22.760 --> 03:19:29.799
relaxed your hands are, the more relaxed your body and

668
03:19:30.120 --> 03:19:51.680
mind are. Purpose you focus on your hands and your fingers,

669
03:19:57.239 --> 03:20:01.959
there's nothing needed to be done. There's no clinching the

670
03:20:02.239 --> 03:20:06.600
fists or dents in the fingers or anything like that.

671
03:20:14.040 --> 03:20:28.239
It's just noticing and focusing on your hands, noticing how

672
03:20:28.360 --> 03:20:53.079
they feel, because the more relaxed your hands feel, the

673
03:20:53.319 --> 03:21:02.719
calmer your mind feels, and the more comfort you feel

674
03:21:04.840 --> 03:21:38.280
throughout your body. May have already noticed you mind is

675
03:21:41.159 --> 03:22:08.000
starting dressed weeks in just on your hands and fingers,

676
03:22:12.959 --> 03:22:26.760
allowing them to experience a real deepening of that relaxation

677
03:22:28.520 --> 03:22:46.399
in your hands and fingers, more and more relaxed. With

678
03:22:46.600 --> 03:23:05.239
each number from eight down to one. You can almost

679
03:23:07.040 --> 03:23:18.520
feel that healing, relaxing energy spreading into your hands and fingers,

680
03:23:21.879 --> 03:23:43.799
becoming more relaxing with each number you hear, going down

681
03:23:45.959 --> 03:26:44.000
eight down to one, drifting, drifting again, starting Louise eight, seven, six, five, three,

682
03:28:03.799 --> 03:28:13.079
just being here now, nothing to think about, nothing to do,

683
03:28:14.719 --> 03:28:28.639
nothing to say, and everything just feels calmer. And this

684
03:28:28.920 --> 03:28:36.520
is your natural state of being. This is how you

685
03:28:36.799 --> 03:28:43.040
just normally feel when you take away all of that

686
03:28:43.520 --> 03:28:50.840
other stuff that we add, you know, things like stress

687
03:28:51.000 --> 03:29:07.440
and worrying and overthinking, anxiety, intention just generally thinking about stuff.

688
03:29:09.639 --> 03:29:13.600
We take that away, which is what we do. What

689
03:29:13.680 --> 03:29:26.079
we're doing now, you're left with a real sense of

690
03:29:27.000 --> 03:29:39.399
peacefulness which comes to you very quickly because ultimately it's

691
03:29:39.639 --> 03:29:53.120
just a feeling, a feeling of comfort. It's almost as

692
03:29:53.120 --> 03:29:57.239
if you've gone inside yourself and you've found a special

693
03:29:57.360 --> 03:30:11.040
place where everything is peaceful, a place where you can

694
03:30:11.200 --> 03:30:21.799
feel relaxed and your natural sense and comfort, a place

695
03:30:21.879 --> 03:30:30.680
where you can be you, where you can accept yourself

696
03:30:31.680 --> 03:30:36.760
and who you are, the place where you're not trying

697
03:30:36.840 --> 03:30:47.159
to please anybody else, in a place where you can

698
03:30:48.920 --> 03:30:57.639
actually not just love yourself, but in some ways more importantly,

699
03:30:58.280 --> 03:31:15.360
you can like yourself, appreciate who you are, a sense

700
03:31:15.479 --> 03:31:29.120
of gratitude. It's in the air way around you. That's

701
03:31:29.239 --> 03:31:37.559
also a place where you can actually feel the healing

702
03:31:38.159 --> 03:31:53.000
energy soaking into your body. Healing energy soaking into your body.

703
03:31:58.120 --> 03:32:06.719
The healing energy is spread, it's through your veins, traveling

704
03:32:06.879 --> 03:32:19.000
to each and every single part of your body, and

705
03:32:19.239 --> 03:32:26.239
you start to realize that actually that healing energy, it's

706
03:32:26.319 --> 03:32:33.079
not just entered into your brain, it's become part of

707
03:32:33.559 --> 03:32:44.440
your brain, and the spinal fluid is now mixed with

708
03:32:44.760 --> 03:32:56.000
healing energy, not just allowing you to feel so much

709
03:32:56.239 --> 03:33:10.639
more relaxed and health in this moment, but also you

710
03:33:10.799 --> 03:33:19.159
start to realize that actually what's happening now without healing,

711
03:33:20.200 --> 03:33:29.799
relaxing energy spreading through your body is actually changing your life.

712
03:33:35.000 --> 03:33:40.120
It's actually changing the way you're going to feel not

713
03:33:40.399 --> 03:33:47.719
just now, but tomorrow and the next day. As your

714
03:33:47.879 --> 03:33:55.959
health improves, not just your physical health but your mental health.

715
03:34:00.000 --> 03:34:05.079
Things that used to bother you in the past, for

716
03:34:05.239 --> 03:34:11.280
some reason no longer have the effect that they used

717
03:34:11.319 --> 03:34:25.559
to because something has changed deep within you. Maybe things

718
03:34:25.920 --> 03:34:35.559
that used to cause you to feel anger no longer

719
03:34:35.920 --> 03:34:45.600
have that power to control you the way they seem

720
03:34:45.719 --> 03:34:54.600
to be able to before. As you realize that you're

721
03:34:54.719 --> 03:35:07.399
the one who decides what affects you, you're the one

722
03:35:08.000 --> 03:35:18.440
who decides to feel relaxed and calm when you choose

723
03:35:22.040 --> 03:35:36.520
to enjoy noticing these natural developments of healing continuing to

724
03:35:36.719 --> 03:35:51.079
grow and improve your life day by day, including of course,

725
03:35:51.159 --> 03:36:03.959
your ability to relax so much easier and sleep in

726
03:36:08.559 --> 03:36:14.239
It's the most natural thing in the world to you,

727
03:36:18.719 --> 03:36:25.920
because falling asleep is something that you've done so many

728
03:36:26.079 --> 03:36:33.879
times in your life, and you know that you were born,

729
03:36:35.399 --> 03:36:42.000
as we all were, with the ability to fall asleep naturally.

730
03:36:46.239 --> 03:36:58.040
We're born with that ability to just drift off into

731
03:36:58.239 --> 03:37:11.120
a deep, healing sleep. Even when we're kids, sometimes will

732
03:37:11.200 --> 03:37:15.479
fall asleep and we don't even want to try to

733
03:37:15.559 --> 03:37:20.200
think of stay awake. Maybe it's a birthday in the morning,

734
03:37:20.360 --> 03:37:24.680
or it's Christmas or holiday or something we look forward to.

735
03:37:25.280 --> 03:37:29.319
We don't want to go to sleep. But the more

736
03:37:29.920 --> 03:37:34.799
we want to stay awake, the more we just start

737
03:37:34.879 --> 03:37:43.600
to drift, and the more you fights drifting or try

738
03:37:43.680 --> 03:37:48.760
to study yourself and drift in asleep, the deeper and

739
03:37:49.040 --> 03:38:00.600
stronger that drifting becomes. Because we're born not just with

740
03:38:00.799 --> 03:38:07.239
the need to relax deeply and to naturally fall asleep,

741
03:38:10.479 --> 03:38:23.799
but it's our birthright, it's part of our DNA. And

742
03:38:24.040 --> 03:38:29.520
sometimes as we get older in life, perhaps at times

743
03:38:30.440 --> 03:38:43.399
we have forgotten that relaxing completely is not only a

744
03:38:43.680 --> 03:39:07.920
wonderfully pleasant experience, it's also really easy. It's very, very

745
03:39:08.440 --> 03:39:14.239
easy to let go, because that's all it is, is

746
03:39:14.479 --> 03:39:29.120
just deciding to let go. And when you press the

747
03:39:29.280 --> 03:39:39.639
play button on my recordings, you have given permission for

748
03:39:39.840 --> 03:39:48.239
my voice to election. When you press that play button,

749
03:39:49.239 --> 03:39:57.639
you have given me permission for my words to effect

750
03:40:00.120 --> 03:40:11.959
you in a positive, only a positive way, opening up

751
03:40:17.200 --> 03:40:35.440
your mind to useful and healing suggestions that can have

752
03:40:39.959 --> 03:40:47.399
such an amazing effect on how you feel right now,

753
03:40:52.159 --> 03:41:02.000
as well as those changes that continue long after the

754
03:41:02.159 --> 03:41:12.799
recording ends, those changes within you that continue to flourish

755
03:41:13.639 --> 03:41:28.239
and grow, transforming your life in a positive, beautiful way,

756
03:41:31.319 --> 03:41:38.360
allowing you to move forward in your life in the

757
03:41:38.520 --> 03:41:55.719
direction that you choose for yourself. And this feeling this

758
03:41:56.040 --> 03:42:11.639
feeling that you can experience of safety, comfort, calmness just

759
03:42:11.920 --> 03:42:25.520
feels so nice. It's such a healthy place to be,

760
03:42:33.440 --> 03:42:47.239
and that positivity grows within you each and every day.

761
03:42:50.280 --> 03:42:59.799
Moving forward, you're going to find that you're more relat

762
03:43:02.440 --> 03:43:14.760
physically and in your mind is more relaxed. And it's

763
03:43:14.840 --> 03:43:20.360
not that you're thinking slower. It's just that your mind

764
03:43:20.479 --> 03:43:32.360
will be less clogged up with unnecessary negativity because from

765
03:43:32.440 --> 03:43:42.719
now on, your mind rejects negativity. From now on, you're

766
03:43:42.799 --> 03:43:53.600
going to start noticing when negativity arises, and you can

767
03:43:53.799 --> 03:44:07.719
just say stop, stop, and then negativity will turn around

768
03:44:08.360 --> 03:44:27.719
and leave you alone. Stop and then negativity would disappear.

769
03:44:35.879 --> 03:44:42.360
And as you notice that you feel way more relaxed

770
03:44:43.799 --> 03:44:59.120
than you probably expected, you can now congratulate yourself because

771
03:44:59.280 --> 03:45:05.600
you all the person that has done this. You are

772
03:45:05.680 --> 03:45:10.399
the one that has opened your mind up to the

773
03:45:10.559 --> 03:45:18.600
simple facts that you can feel more relaxed in your

774
03:45:18.680 --> 03:45:28.760
body and in your mind. You've opened your mind up

775
03:45:28.959 --> 03:45:37.040
to the birthright of being able to just fall asleep

776
03:45:37.440 --> 03:45:52.920
easily when you choose. And that's a nice feeling. Don't

777
03:45:52.959 --> 03:46:02.799
you think it feels nice? Doesn't it to feel calm?

778
03:46:04.440 --> 03:46:09.040
All that healing energy is spreading through your body and

779
03:46:09.200 --> 03:46:21.440
your mind to spend time in a special place where

780
03:46:24.360 --> 03:46:38.000
negativity can no longer enter. Negativity is banned. It's bad,

781
03:46:39.440 --> 03:46:46.200
it's not allowed Entryue doesn't it doesn't, This doesn't deserve

782
03:46:46.319 --> 03:46:54.520
to be here, doesn't belong here. Negativity has no place

783
03:46:55.559 --> 03:47:12.319
in your life, which makes room feel more comfort, more healing,

784
03:47:14.479 --> 03:47:39.840
more relaxation, more peace. It feels nice, doesn't it.

785
03:47:41.680 --> 03:47:45.840
Just let go.

786
03:47:47.799 --> 03:48:07.680
With everything. I'm gonna count down now from twenty down

787
03:48:07.799 --> 03:48:17.120
to one. You can continue to relax. If you choose,

788
03:48:17.600 --> 03:48:31.120
you can drift to sleep with every number you hear

789
03:48:31.280 --> 03:48:42.840
me say you can fill twice is relaxed, or if

790
03:48:42.879 --> 03:48:47.280
you choose, you can feel twice sleeping.

791
03:48:53.639 --> 03:48:53.840
Now.

792
03:48:59.280 --> 03:50:59.319
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two eleven, ten, nine, eight, seven, six.

793
03:51:07.479 --> 03:51:07.760
Five.

794
03:51:14.680 --> 03:51:53.360
Oh oh, this is your time to just take a break,

795
03:51:57.959 --> 03:52:09.040
your time to relax, to allow your mind to slow down,

796
03:52:17.719 --> 03:52:31.760
to give yourself permission to take a break from everything

797
03:52:36.639 --> 03:52:44.040
Ensu're the only person that can make that decision. You're

798
03:52:44.040 --> 03:52:51.399
the only person that can actually tell your mind to

799
03:52:51.760 --> 03:53:15.840
just relax, to just take some time off so that

800
03:53:16.000 --> 03:53:21.000
you can focus on your body, getting in touch with

801
03:53:22.159 --> 03:53:38.479
how you feel physically, and in the process of this

802
03:53:38.840 --> 03:53:43.719
body scan, where you focus on different parts of your body,

803
03:53:50.159 --> 03:53:57.559
those parts that you focus on and observe, even though

804
03:53:57.760 --> 03:54:05.559
you're not purpose the requesting for those parts of your

805
03:54:05.639 --> 03:54:14.479
body to relax, it's kind of expected. You expect when

806
03:54:14.559 --> 03:54:21.959
you listen to my voice to feel more relaxed naturally,

807
03:54:27.479 --> 03:54:35.920
because when you're listening to me, your attention is focused

808
03:54:37.680 --> 03:54:48.840
on my words, and as my words guide you to

809
03:54:49.040 --> 03:55:01.399
focus on those parts of your body, your because increases,

810
03:55:08.520 --> 03:55:24.879
which actually calms your mind. And when your mind calms down,

811
03:55:29.760 --> 03:55:51.799
your body relaxes. And when your body calms down, your

812
03:55:51.959 --> 03:56:08.799
mind relaxes. And even though we've not really started to

813
03:56:08.959 --> 03:56:21.639
focus on your body, you can already feel that healing

814
03:56:21.920 --> 03:56:36.360
energy spreading through your body, pushing out stress and tension,

815
03:56:40.520 --> 03:56:47.799
healing all the parts of your body, including your skin,

816
03:56:48.959 --> 03:56:55.879
your bones, your blood, all of your walkings inside your body,

817
03:56:57.280 --> 03:57:06.159
all of the muscles, the fact, all of everything, every

818
03:57:06.399 --> 03:57:20.120
hair on your body is filled without healing energy. And

819
03:57:20.280 --> 03:57:36.760
when your brain fills without healing energy, the feeling of

820
03:57:36.959 --> 03:58:04.799
comfort relaxation increases, deeply increases in a way that your

821
03:58:04.920 --> 03:58:22.360
mind starts to feel perhaps bit drowsing because it's not needed,

822
03:58:25.760 --> 03:58:42.000
and it may start to drift if that's what's needed.

823
03:58:45.159 --> 03:58:49.719
So if you're listening to this and what you need

824
03:58:50.040 --> 03:58:53.079
is deep relaxation, that's what you get.

825
03:58:55.280 --> 03:58:56.719
If what you need is.

826
03:58:58.440 --> 03:59:00.079
To fall asleep.

827
03:59:01.360 --> 03:59:10.280
Naturally and easily, that your mind drifts, that's also what

828
03:59:10.360 --> 03:59:23.360
will happen. Because by pressing the play button on the

829
03:59:23.479 --> 03:59:31.000
podcast and listening to me give permission your body and

830
03:59:31.120 --> 03:59:43.120
your mind. In fact, you give the command to your

831
03:59:43.200 --> 03:59:54.520
body and your mind to relax deeply and to drift

832
03:59:54.680 --> 03:59:59.879
off to sleep. If that's what you want.

833
04:00:03.040 --> 04:00:03.559
One need.

834
04:00:11.200 --> 04:00:16.879
Then as I focus on the different parts of your body,

835
04:00:21.879 --> 04:00:30.680
you may start to just drift. And then you come

836
04:00:30.799 --> 04:00:36.040
back again and you hear me talkin and I'm focusing

837
04:00:36.200 --> 04:00:47.040
on a different part of your body, you may find

838
04:00:47.159 --> 04:00:56.840
yourself drifting, being to realize you're drifting. Until you stop drifting,

839
04:00:59.120 --> 04:01:06.280
d're alert again to my voice, focusing on a different

840
04:01:06.440 --> 04:01:11.239
part of your body, starts to relax in on deeper.

841
04:01:15.639 --> 04:01:24.079
Because I drifting, it's basically here already in the sleep zone.

842
04:01:30.639 --> 04:01:35.760
And the more you drift, the longer you drift, the

843
04:01:35.959 --> 04:01:51.280
longer you drift. Eventually, that drifting continues into sleep, and

844
04:01:51.440 --> 04:02:00.600
that's the last you remember until you wake up in

845
04:02:00.760 --> 04:02:07.479
your own time, when you've experienced the right amount of sleep. Fear,

846
04:02:11.399 --> 04:02:12.360
because when you do.

847
04:02:14.239 --> 04:02:15.840
And if you do fall.

848
04:02:15.719 --> 04:02:31.280
Asleep, it's extremely pleasant, so relaxing, so deep healing.

849
04:02:33.360 --> 04:02:33.760
Sleep.

850
04:02:43.879 --> 04:02:51.719
I feel so nice to relax into your own body

851
04:02:51.959 --> 04:03:01.440
and mind. If you feel that here image is spreading

852
04:03:01.840 --> 04:03:27.559
through it, relaxing so deeply, relaxes so deeply. Start to

853
04:03:27.799 --> 04:03:52.639
focus on your eyes, moving down, tail, chow down till

854
04:03:52.799 --> 04:04:56.639
lack you showed, ah faus, your chest, stop you bad spine,

855
04:05:03.959 --> 04:05:57.440
your hips, your legs, you faint, your choices have spreading gray,

856
04:06:00.079 --> 04:06:11.600
and your body feeling you up. Now, let's focus again

857
04:06:13.879 --> 04:06:21.159
on parts of your body, kay, Focusing this time on

858
04:06:21.280 --> 04:06:34.120
your forehead. Now on your mouth, your lips, your tongue,

859
04:06:37.360 --> 04:06:59.159
the whole of your mouth. Focusing on your fingers. Maybe

860
04:06:59.479 --> 04:07:03.399
you can move your fingers a little bit as you

861
04:07:03.559 --> 04:07:19.159
can focus on each one individually, both hands, and even

862
04:07:19.280 --> 04:07:22.920
though if you focus on both of your hands now

863
04:07:24.600 --> 04:07:32.840
they almost seem to just melt into one. Where is

864
04:07:33.000 --> 04:07:41.159
your right hand starting left hand and almost as if

865
04:07:43.879 --> 04:07:59.280
just mixed together. Now focusing on your knees, just noticing

866
04:08:00.600 --> 04:08:25.399
how your knees help now, focusing your helpers, focusing both

867
04:08:25.559 --> 04:09:05.680
your elbows, just absurd the feeling of your helpers. You say,

868
04:09:07.159 --> 04:10:15.879
I'm sorry to back back energan back upside ECUs. It's

869
04:10:15.920 --> 04:10:20.399
a caul of sen sections ECUs.

870
04:11:20.319 --> 04:11:23.879
I to say, now.

871
04:11:26.600 --> 04:11:52.479
Your tires I feint being away, your ties feel right now,

872
04:12:23.479 --> 04:12:57.200
not too sin how you insire, body feels noticing, your

873
04:12:57.479 --> 04:13:49.360
mind feels now, letting go, letting go, letting go everything,

874
04:13:57.600 --> 04:14:39.280
letting go, letting go, leting go everything everything. I'm going

875
04:14:39.360 --> 04:14:42.760
to start now, and I would like you just to,

876
04:14:42.840 --> 04:14:48.440
first of all, just to see yourself lying down on

877
04:14:48.600 --> 04:14:54.719
that message table, lying on your front. Your head is supported,

878
04:14:55.159 --> 04:15:03.879
your arms are supported, and you feel comfortable, and breathing

879
04:15:04.120 --> 04:15:13.479
is really easy, and you feel you feel confident in

880
04:15:13.600 --> 04:15:15.799
how you look as well. So there's none of that

881
04:15:16.000 --> 04:15:22.719
issue of body problems or shyness because I'm a professional

882
04:15:23.920 --> 04:15:30.280
and this is a therapy session, so none of that

883
04:15:30.440 --> 04:15:40.280
stuff matters on whatsoever. This is about you. This is

884
04:15:40.319 --> 04:15:48.600
about how you feel and how you can enjoy that

885
04:15:48.879 --> 04:15:54.760
sense of comfort and relaxation that comes from letting go

886
04:15:55.280 --> 04:16:04.399
and allowing my hands, my fingers relax you by messaging

887
04:16:05.559 --> 04:16:12.680
your body. So I want to start off just by

888
04:16:12.760 --> 04:16:19.319
placing my hands on the back of your head, just gently,

889
04:16:20.319 --> 04:16:24.680
just so you can feel my hands feel like really

890
04:16:25.040 --> 04:16:31.440
on you. So you can maybe feel the warmth of

891
04:16:31.559 --> 04:16:37.120
my hands on the back of your head. With my

892
04:16:37.239 --> 04:16:40.559
hands to the side of your head, not pressing, but

893
04:16:40.799 --> 04:16:47.479
just holding that very gently, maybe over your ears, and

894
04:16:47.559 --> 04:16:50.639
a little bit on your face, just so you can

895
04:16:50.840 --> 04:16:57.000
feel my hands so you can become accustomed.

896
04:16:57.959 --> 04:16:58.360
To them.

897
04:17:07.000 --> 04:17:09.200
And now put my hands on the back of your

898
04:17:09.239 --> 04:17:16.680
head again and gently let them slide down onto the

899
04:17:16.719 --> 04:17:33.719
back of your neck. You can feel my hands gently

900
04:17:33.959 --> 04:17:40.920
stroking the back of your neck to start with, just

901
04:17:41.000 --> 04:17:45.040
so you can get used to the feeling of my

902
04:17:45.239 --> 04:17:53.200
hands on your skin, get accustomed to realize that you're

903
04:17:53.319 --> 04:18:03.200
safe and it's all good, it's all fine. And I

904
04:18:03.319 --> 04:18:07.559
want to start gently massaging the muscles in the back

905
04:18:07.600 --> 04:18:23.319
of your neck with both hands. And this is a

906
04:18:23.440 --> 04:18:30.440
very trusting situation really, because our necks is so fragile

907
04:18:31.760 --> 04:18:35.200
and to have someone have their hands around your neck

908
04:18:35.959 --> 04:18:41.360
in that way can sometimes be problematic for people, which

909
04:18:41.399 --> 04:18:45.719
is why massages are quite good because it allows you

910
04:18:45.840 --> 04:19:00.319
to relax and to get in touch with trust, feel

911
04:19:00.440 --> 04:19:13.120
peaceful and calm. There's a massage the sides of your neck,

912
04:19:13.879 --> 04:19:22.680
gently moving from the bottom of your neck. It would

913
04:19:22.719 --> 04:19:25.239
be sort of near where your shoulders start, I guess,

914
04:19:26.120 --> 04:19:32.600
all the way up to your jaw, your ears kind

915
04:19:32.600 --> 04:19:38.159
of area the side of your neck, and of course

916
04:19:38.200 --> 04:19:40.719
it's a lot longer than the front of your neck.

917
04:19:53.680 --> 04:20:01.360
And massaging the back of your neck, especially that area

918
04:20:01.559 --> 04:20:10.440
where perhaps we hold tension, and there's that area's message.

919
04:20:10.840 --> 04:20:14.879
You can actually feel a sense of release in the

920
04:20:14.959 --> 04:20:22.840
back of your neck and maybe you can breathe it

921
04:20:22.959 --> 04:20:28.920
out as well. Notice how it feels. Notice how you feel.

922
04:20:38.799 --> 04:20:42.399
They're moving down to that area between your neck and

923
04:20:42.479 --> 04:20:52.600
your shoulders, that muscle area, starting to message that area

924
04:20:52.719 --> 04:20:57.040
on both sides. I mean, this would be the area

925
04:20:57.159 --> 04:20:59.639
that a lot of people would message if they were

926
04:20:59.680 --> 04:21:05.120
getting give you like a shoulder message. Even that's not

927
04:21:05.360 --> 04:21:08.840
technically the shoulders, but it's all the muscles that lead

928
04:21:08.920 --> 04:21:15.319
to the shoulders from the neck and again that can

929
04:21:15.440 --> 04:21:22.479
hold tension and stress. And when massaged sometimes a nice

930
04:21:22.680 --> 04:21:30.239
deep message is useful, and you decide how deep that

931
04:21:30.520 --> 04:21:47.760
message is and just allow my knuckles just to dig

932
04:21:47.879 --> 04:21:56.159
in to get to those muscles and to ready relaxed

933
04:21:56.239 --> 04:22:16.280
and all the time infirm yet gentle with you and

934
04:22:16.559 --> 04:22:25.360
just stroking down the area to your actual shoulders, moving

935
04:22:25.680 --> 04:22:34.840
to the muscles of your shoulders, and maybe initially just

936
04:22:36.399 --> 04:22:39.319
pulling up the shoulders a little bit off the table,

937
04:22:40.680 --> 04:22:42.600
just to give you a little bit of a stretch,

938
04:22:44.399 --> 04:22:53.040
but very gently. And you've got the muscles at the

939
04:22:53.120 --> 04:23:05.079
front of your shoulders, the sides and the back. Again,

940
04:23:05.360 --> 04:23:09.200
this is a part that can really take quite a

941
04:23:09.239 --> 04:23:17.479
bit of pressure, quite a bit of needing if if

942
04:23:17.559 --> 04:23:25.479
you wish to really release the tension to really get

943
04:23:25.600 --> 04:23:32.200
into those muscles, and you can let your fingers in there.

944
04:23:33.239 --> 04:23:39.319
They can feel really nice. Sometimes just being stroked gently

945
04:23:40.319 --> 04:23:51.120
or being massaged quite strongly can all be beneficial to

946
04:23:51.239 --> 04:24:09.639
the relaxation of the muscles in your shoulders. Now you

947
04:24:09.840 --> 04:24:19.479
move down your arms. We do one arm at a time,

948
04:24:20.440 --> 04:24:29.520
starting with your right arm. What I'll do is I

949
04:24:29.760 --> 04:24:33.920
just lift your arm up, just hold it to the

950
04:24:34.079 --> 04:24:41.440
side of you, don't words still be attached, and I

951
04:24:41.639 --> 04:24:56.239
just message the tops of your arms all the way

952
04:24:56.319 --> 04:25:21.159
down to your forearms into your wrists, gently massaging that part.

953
04:25:23.799 --> 04:25:27.479
The softer part, which is the underpart of the arm,

954
04:25:30.559 --> 04:25:34.280
which leads to the crease in your elbow the inside.

955
04:25:35.719 --> 04:25:50.079
It's much more sensitive skin. Sometimes just having that stroked

956
04:25:53.479 --> 04:26:10.280
feel really nice, pleasurable and relaxing. Now moving down to

957
04:26:10.399 --> 04:26:22.719
your right hand, just holding your hand in both of

958
04:26:22.840 --> 04:26:32.920
my hands, just pressing gently on the back of your hand,

959
04:26:35.239 --> 04:26:46.719
stretching your fingers ever slightly at the same time pressing

960
04:26:46.840 --> 04:26:59.959
down and messaging each finger and then starting to message

961
04:27:00.040 --> 04:27:10.239
it's the palms and the hand. Just turning the hand,

962
04:27:12.639 --> 04:27:22.479
stretching it gently and actually having your hand held can

963
04:27:22.639 --> 04:27:29.399
really be an emotional experience sometimes, even if it is

964
04:27:29.600 --> 04:27:35.239
a stranger, someone you don't know very well, like a

965
04:27:35.479 --> 04:27:49.879
massage person or a therapist. Maybe because it's intimate, you

966
04:27:49.959 --> 04:28:02.760
can feel nice, you can feel safe. And as I

967
04:28:02.879 --> 04:28:11.360
put that right arm back down where it was, I

968
04:28:11.760 --> 04:28:18.280
did the same with your left arm, exactly the same,

969
04:28:22.959 --> 04:28:28.000
massaging the muscles in your arm all the way down,

970
04:28:29.200 --> 04:28:41.520
do your rest, stroking the inside of your arm, just

971
04:28:41.639 --> 04:28:55.200
being gentle or as firm as you require, and then

972
04:28:55.360 --> 04:29:11.799
massaging your left hand, stretching the fingers, gently, massaging the

973
04:29:12.040 --> 04:29:31.479
palm of your left hand. You feel so so relaxing,

974
04:29:39.159 --> 04:29:56.559
so comforting, And I just rest your left arm back

975
04:29:56.680 --> 04:30:10.520
down the start message your back, the biggest part of

976
04:30:10.639 --> 04:30:22.040
your body, starting at the top, starting again where you

977
04:30:22.079 --> 04:30:25.879
already have been, the area at the top in between

978
04:30:25.959 --> 04:30:32.879
your shoulders, near your neck. Going back and message in

979
04:30:32.959 --> 04:30:45.040
the area again, but this time moving downwards, taking it downward.

980
04:30:45.200 --> 04:30:53.079
Stroke to the middle of a back, working from the

981
04:30:53.520 --> 04:30:57.719
outside inwards, so massage in that.

982
04:31:00.079 --> 04:31:01.000
Your back, but the.

983
04:31:02.959 --> 04:31:13.360
Outsides of your back, the parts where your arms would

984
04:31:13.440 --> 04:31:26.639
maybe rest against, almost the part that connects your front

985
04:31:26.840 --> 04:31:44.559
to your back. Just messaging down firmly but gently, as

986
04:31:44.760 --> 04:31:52.719
firm as you want, moving down and moving across a

987
04:31:52.760 --> 04:31:56.719
little bed, moving all the way down again, be very

988
04:31:56.840 --> 04:32:09.520
gentle yet firm as you choose. Eventually we get to

989
04:32:09.600 --> 04:32:15.000
the spine. We can message the muscles and either side

990
04:32:15.040 --> 04:32:18.639
of your spine from the top of your neck all

991
04:32:18.879 --> 04:32:30.079
the way down to your lower back. We can do

992
04:32:30.280 --> 04:32:40.360
that a few times. Sometimes people use the knuckle or

993
04:32:40.479 --> 04:32:45.440
the you know, two fingers and just go either side

994
04:32:45.479 --> 04:32:50.440
of the spine and almost just push down, go all

995
04:32:50.479 --> 04:32:54.239
the way down to the bottom of the spine, each

996
04:32:54.479 --> 04:33:03.719
time releasing tension and the opening up the body, stretching

997
04:33:04.880 --> 04:33:11.799
your body so that you feel more relaxed, but at

998
04:33:11.840 --> 04:33:28.119
the same time rejuvenated. And now I'm going to move

999
04:33:28.279 --> 04:33:36.560
to one side, to your right side, and from the

1000
04:33:36.639 --> 04:33:42.119
bottom of your ribs to your pelvis, I'm going to

1001
04:33:42.240 --> 04:33:48.919
massage that area of your back. I'll stretch over the

1002
04:33:49.000 --> 04:33:53.759
other side and I will pull the muscles gently and

1003
04:33:54.000 --> 04:33:58.799
massage and push from one end that side all the

1004
04:33:58.840 --> 04:34:03.040
way to my side to the middle of the fact

1005
04:34:03.799 --> 04:34:08.599
to where your spine is. Massaging that side of your

1006
04:34:08.680 --> 04:34:15.720
spine the opposite side to where I'm standing. It's almost

1007
04:34:15.880 --> 04:34:23.159
like kneading bread. There's that big area which is firm

1008
04:34:23.919 --> 04:34:33.400
yet lots there to message. Potentially one of the most

1009
04:34:33.479 --> 04:34:40.599
important places to actually have a message because you really

1010
04:34:40.840 --> 04:34:46.279
feel it. You really feel the release and the pleasure

1011
04:34:47.639 --> 04:34:54.840
of having your lower back massaged. It releases so much

1012
04:34:55.400 --> 04:35:03.759
from your body that's not useful, starting a healing process

1013
04:35:05.400 --> 04:35:18.159
which will continue long after this recording is over. The

1014
04:35:18.360 --> 04:35:21.479
message in this part of your body not only feels

1015
04:35:21.639 --> 04:35:27.639
really good for you, it's actually fun to do because

1016
04:35:27.720 --> 04:35:33.080
it is, as I said, like kneading bread. It's a

1017
04:35:33.200 --> 04:35:37.360
part that you can really get hold of and really

1018
04:35:37.560 --> 04:35:50.840
massage deeply. If that's your choice, then I'm going to

1019
04:35:50.919 --> 04:35:53.319
move over to the other side of your body and

1020
04:35:53.479 --> 04:36:02.599
do the same with the opposite part of your lower back,

1021
04:36:05.159 --> 04:36:14.000
kneeding and messaging from your sides or way to the

1022
04:36:14.119 --> 04:36:21.840
middle of your back where your spine is pressing and

1023
04:36:22.279 --> 04:36:32.919
kneading firm and gentle at the same time. It feels

1024
04:36:33.360 --> 04:36:45.880
so releasing this mixture of pleasure, comfort, release, calmness, relaxation

1025
04:36:47.319 --> 04:36:57.240
or mixed together. Plus there's that feeling from your stomach

1026
04:36:57.720 --> 04:37:02.680
as it's being stretched. Even though you're in your stomach now,

1027
04:37:03.319 --> 04:37:07.080
you can feel it being stretched because that whole area

1028
04:37:07.240 --> 04:37:18.279
is connected to your stomach. Now we're going to move

1029
04:37:18.599 --> 04:37:23.360
or move further up to your top of your body,

1030
04:37:24.000 --> 04:37:30.560
and then we do the same this time starting with

1031
04:37:31.720 --> 04:37:37.279
your upper back. Put my hands forward over and MESSI

1032
04:37:37.439 --> 04:37:44.439
massage in that area up to your spine, from the

1033
04:37:44.639 --> 04:37:48.759
side of your body up to your spine to some

1034
04:37:48.919 --> 04:37:55.599
of that message area that muscle tissue or whatever fatty

1035
04:37:55.680 --> 04:38:00.959
tissue even will be possibly from your chest because it's

1036
04:38:01.000 --> 04:38:08.000
all connected. The chest and the back connect together. I'm

1037
04:38:08.040 --> 04:38:11.240
going to be massaging and just pulling some of that

1038
04:38:11.479 --> 04:38:19.159
skin from your side up and massage in the area

1039
04:38:22.159 --> 04:38:26.279
of your upper back all the way to your spine.

1040
04:38:30.720 --> 04:38:32.919
And then I'll move down a bit, and I'll continue

1041
04:38:33.560 --> 04:38:36.319
with the middle of your back, doing exactly the same

1042
04:38:36.439 --> 04:38:54.000
thing as gentle as deep as you choose. Now, I'll

1043
04:38:54.080 --> 04:38:58.159
move or the other side again and do the exact

1044
04:38:58.360 --> 04:39:02.759
same thing with top of your back on the other side,

1045
04:39:03.840 --> 04:39:17.919
from pretty much underneath your arm area really to your spine,

1046
04:39:23.000 --> 04:39:29.639
and then continue in that all the way down, including

1047
04:39:29.759 --> 04:39:46.759
your lower your middle of your back. I'm gonna go

1048
04:39:47.240 --> 04:39:53.439
to your thighs, the backs of your thighs, and the

1049
04:39:53.639 --> 04:40:03.560
sides of your thighs, starting with your right leg. Massage

1050
04:40:03.680 --> 04:40:13.240
in the back and the sides of your thighs gently

1051
04:40:13.520 --> 04:40:19.400
and firmly. There's a lot of muscles there. It's an

1052
04:40:19.439 --> 04:40:23.000
area that can be very tense at times and maybe

1053
04:40:23.720 --> 04:40:26.200
needs a little bit more pressure than the rest of

1054
04:40:26.240 --> 04:40:34.840
the body that's up to you. You can gently stroke

1055
04:40:34.959 --> 04:40:41.880
the back of your legs where you know, opposite your

1056
04:40:41.959 --> 04:40:49.840
knee joint or underneath your knee joint, very sensitive, gentle area.

1057
04:40:56.759 --> 04:41:03.919
And then working down to your calf muscle. Massage in

1058
04:41:04.040 --> 04:41:13.279
your calf muscles thoroughly and deeply, if you choose, using

1059
04:41:13.360 --> 04:41:32.400
both hands fingers, digging deep to your ankles, in the

1060
04:41:32.520 --> 04:41:39.319
back of your back of your ankles, just gently massage

1061
04:41:39.400 --> 04:41:51.159
in that area, maybe lifting the leg and stretching it

1062
04:41:51.240 --> 04:42:16.479
a little bit. Moving to the right foot, massaging the

1063
04:42:16.599 --> 04:42:23.560
bottom of your feet and the size of your feet

1064
04:42:30.720 --> 04:42:40.159
gently but firm enough so they don't tickle, and just

1065
04:42:40.319 --> 04:42:45.880
allow the pleasure that you get from heaving your feet

1066
04:42:46.040 --> 04:42:55.639
massaged to just overtake you. As I continue to message

1067
04:42:55.720 --> 04:43:05.200
your feet, the bottoms of your feet, the sides, your arches,

1068
04:43:05.919 --> 04:43:10.639
your heel. You can put a lot of pressure into

1069
04:43:10.720 --> 04:43:16.799
your heel and it feels amazing, Yet the arches need

1070
04:43:16.919 --> 04:43:25.279
to be a bit more gentle. Stretching your toes gently

1071
04:43:28.040 --> 04:43:32.360
the message in the bottoms of your toes with my fingers,

1072
04:43:34.759 --> 04:43:48.560
each one individually. Moving over to the left leg to

1073
04:43:48.680 --> 04:43:56.919
do exactly the same thing, starting at the top of

1074
04:43:57.040 --> 04:44:02.400
the thighs, in the back of the thighs and the sides,

1075
04:44:04.040 --> 04:44:14.439
massaging deeply and gently the whole area, working all the

1076
04:44:14.520 --> 04:44:27.319
way down. And this is an area that maybe you

1077
04:44:27.400 --> 04:44:35.759
could like to spend more time relaxing and messaging. Perhaps

1078
04:44:36.680 --> 04:44:41.159
if you wanted, I could make a future recording. I

1079
04:44:41.240 --> 04:44:49.959
want to spend more time on one particular area. As

1080
04:44:50.000 --> 04:45:02.119
you move down to your calf muscles, massage in your

1081
04:45:02.279 --> 04:45:17.799
calf muscles, firmly and gently move down your ankle into

1082
04:45:17.880 --> 04:45:25.479
your feet. Massage in the backs of your feet, the

1083
04:45:25.680 --> 04:45:34.840
bottoms of your feet, stretching your toes and massage in

1084
04:45:34.919 --> 04:45:42.880
each toe individually. And that feeling of pleasure and release.

1085
04:45:43.159 --> 04:45:49.880
The experience when you're having your feet and massaged feels

1086
04:45:50.400 --> 04:46:08.439
really good. Now, as she turn over in your mind,

1087
04:46:09.799 --> 04:46:22.959
laying on your back, I'm just gonna start again at

1088
04:46:23.000 --> 04:46:37.799
your neck area in your shoulders, just to get back

1089
04:46:37.880 --> 04:46:47.319
in touch with that area and lets you move up.

1090
04:46:55.159 --> 04:46:59.919
I can clean my hands, make them more fresh, because

1091
04:47:00.040 --> 04:47:09.200
now I'm gonna message your face gently, starting off with

1092
04:47:09.319 --> 04:47:21.080
your forehead. Your eyes are closed, I can just stretch

1093
04:47:22.360 --> 04:47:26.799
your eyes a little bit, pushing up on your eyebrows,

1094
04:47:33.599 --> 04:47:46.400
just massaging around your scalp, massaging down your cheeks, around

1095
04:47:46.479 --> 04:47:58.720
your ears, into your jaw gently the sides of your

1096
04:47:58.840 --> 04:48:21.639
neck chin. They're just moving down from your neck down

1097
04:48:21.799 --> 04:48:29.080
to your chest, starting him by message in the very

1098
04:48:29.279 --> 04:48:37.759
top of your chest where the collar bone is. Give

1099
04:48:37.799 --> 04:48:49.560
a side of the collarbone, and they just message in

1100
04:48:49.720 --> 04:49:10.799
the hole of the chest, moving the chest around. Because

1101
04:49:10.840 --> 04:49:15.520
it's quite a large area. You can move from one

1102
04:49:15.720 --> 04:49:26.680
side to the next, moving my hands underneath pretty much

1103
04:49:26.720 --> 04:49:36.200
where your arms are stretching up, stretching some of the

1104
04:49:36.319 --> 04:49:45.560
muscles of your back in the process, moving up over

1105
04:49:45.639 --> 04:50:05.680
your chest, and they're moving down again. Then allowing my

1106
04:50:05.840 --> 04:50:13.360
hands they just massage gently and slide down towards your stomach,

1107
04:50:15.159 --> 04:50:21.639
starting in the middle of your chest, and then gradually

1108
04:50:21.919 --> 04:50:29.240
my hands moving apart and massaging and sliding at the

1109
04:50:29.319 --> 04:50:38.200
same time, moving down to just below your red cage,

1110
04:50:47.520 --> 04:50:56.240
moving down and then messaging up again, giving your chest

1111
04:50:57.840 --> 04:51:06.400
all the attention that it needs to feel completely relaxed.

1112
04:51:13.720 --> 04:51:17.479
Remembering that I'm also going to be focusing on your

1113
04:51:17.720 --> 04:51:22.919
sides as well, an area that really doesn't get much

1114
04:51:23.000 --> 04:51:35.200
attention but feels really good when it's massaged. Just stroking

1115
04:51:35.319 --> 04:51:42.759
my hands down the sides of your body, just below

1116
04:51:42.840 --> 04:51:55.560
your arms, all the way down to your hips. Now

1117
04:51:56.200 --> 04:52:02.159
move into your stomach area. Can stand on one side

1118
04:52:02.200 --> 04:52:04.799
of you. Like I did when I did your lawer back,

1119
04:52:07.400 --> 04:52:12.439
I'm gonna do a similar process of just stretching the

1120
04:52:12.560 --> 04:52:26.200
muscles from your side, gently massaging from one side to

1121
04:52:26.319 --> 04:52:27.080
the next.

1122
04:52:29.080 --> 04:52:29.959
Moving.

1123
04:52:32.119 --> 04:52:36.279
The whole area from below your ribs all the way

1124
04:52:36.400 --> 04:52:46.840
down to below your belly button and I'm gonna move

1125
04:52:46.919 --> 04:52:49.959
around to the other side of you and repeat that

1126
04:52:56.599 --> 04:53:10.599
process of relaxing deeply, calmly. You feel loose, you feel free.

1127
04:53:13.000 --> 04:53:17.680
And it's something about having your stomach message that's different

1128
04:53:17.759 --> 04:53:24.560
from any other part because we do have a tendency

1129
04:53:25.200 --> 04:53:29.159
of holding a different kind of stress in your stomachs

1130
04:53:30.520 --> 04:53:38.360
that we may not be aware of. There's an owl

1131
04:53:38.520 --> 04:53:46.759
message your stomach in front of your stomach, making circles

1132
04:53:48.240 --> 04:53:57.400
around your belly button. Thing going the other way around.

1133
04:54:04.000 --> 04:54:10.520
The gentleness and a freedom that comes from feeling how

1134
04:54:10.639 --> 04:54:20.759
you're feeling. As I now move down the tops of

1135
04:54:20.880 --> 04:54:27.880
your thighs, muscles, massaging them, and I can do this

1136
04:54:28.919 --> 04:54:38.080
two legs at the same time, pressing down, massaging deeply

1137
04:54:39.319 --> 04:54:43.240
those muscles in your thighs, the front of your thighs,

1138
04:54:48.639 --> 04:54:54.240
and moving down to your knees, gently massaging your knees.

1139
04:54:59.439 --> 04:55:05.560
Slide down your shins, putting pressure on either side of

1140
04:55:05.639 --> 04:55:18.680
your shin gently softly but firmly, moving down to your ankles,

1141
04:55:23.639 --> 04:55:33.279
stroking the tops of your feet, and then with each

1142
04:55:34.639 --> 04:55:40.040
foot in each hand, just gently messaging the whole of

1143
04:55:40.159 --> 04:55:48.959
the foot, the top of the bottom, your heel, your ankle,

1144
04:55:49.799 --> 04:56:01.560
your toes messaging every part of your feet feel so

1145
04:56:01.880 --> 04:56:13.080
good just to let go and enjoy the process. Enjoy

1146
04:56:16.599 --> 04:56:32.000
feeling so deeply relaxed, so much comfort and so many

1147
04:56:32.240 --> 04:56:48.520
feelings be come just from touching your skin. And you

1148
04:56:48.639 --> 04:56:54.840
can just lie there for as long as you choose,

1149
04:56:58.880 --> 04:57:08.360
enjoying the feeling of deep comfort from being massaged.

1150
04:57:10.319 --> 04:57:10.680
By me.

1151
04:57:17.840 --> 04:57:43.639
Enjoy feeling deep And all we're gonna do is blow

1152
04:57:43.720 --> 04:58:00.159
out some candles. In your mind that we're gonna be

1153
04:58:00.200 --> 04:58:11.000
a hundred candles, and you're going to blow each one

1154
04:58:11.080 --> 04:58:22.200
out individually, one by one, starting at one hundred. As

1155
04:58:22.240 --> 04:58:33.919
I count down all the way down to one, and

1156
04:58:34.040 --> 04:58:42.880
each time I say the number, you can imagine that

1157
04:58:43.080 --> 04:58:49.439
candle in front of you, and I'd like you to

1158
04:58:49.599 --> 04:59:08.959
actually physically generally blow that candle out, just so it's

1159
04:59:09.000 --> 04:59:20.479
not big blows, just a gentle, and that candle will extinguish.

1160
04:59:25.200 --> 04:59:29.400
And then I'll say the next number. So we moved

1161
04:59:29.479 --> 04:59:39.479
down and you can just blow that one out as well.

1162
04:59:45.439 --> 04:59:53.959
And as we move down the numbers, you'll find yourself

1163
04:59:55.080 --> 05:00:03.720
feeding more and more relaxed. If you need to sleep,

1164
05:00:04.599 --> 05:00:16.720
you'll also find yourself becoming incredibly tired and sleepy in fact,

1165
05:00:16.840 --> 05:00:26.919
you may struggle to blow out all one hundred of

1166
05:00:27.080 --> 05:00:45.479
these candles as you feel more and more deeply relaxed,

1167
05:00:52.159 --> 05:01:10.159
more and more deeply tired, and the further you go down,

1168
05:01:12.799 --> 05:01:26.400
the more your mind starts to drift. You may find

1169
05:01:26.799 --> 05:01:41.200
that you stop listening to me after a while, and

1170
05:01:41.439 --> 05:01:50.680
even though there maybe background sounds where you are, you'll

1171
05:01:50.759 --> 05:01:56.639
be aware of those sounds at the moment.

1172
05:02:01.639 --> 05:02:02.360
He may.

1173
05:02:05.639 --> 05:02:20.439
Start to just not even notice them at all because

1174
05:02:20.560 --> 05:02:34.119
they're unimportant. Where I am, I've got the sounds of

1175
05:02:34.240 --> 05:02:40.880
the birds, there's all horrors, the pigeon who likes to

1176
05:02:40.959 --> 05:02:47.520
say hello. Sometimes there's the odd plane that goes by,

1177
05:02:50.560 --> 05:03:04.000
maybe traffic and trains in the distance, But none of

1178
05:03:04.080 --> 05:03:18.560
that scens important whatsoever. Or candles you blow out, less

1179
05:03:18.639 --> 05:03:35.759
important anything is, Or candles you blow out the further

1180
05:03:36.400 --> 05:03:57.240
seemed to move away sounds and general date days, stuff

1181
05:03:58.880 --> 05:04:13.680
seems to move away on its own. You feel more

1182
05:04:16.240 --> 05:04:38.639
calmer with every candle you blow out, guiding the next number,

1183
05:04:41.479 --> 05:04:51.000
did you hear me say? And then you blow that

1184
05:04:51.360 --> 05:05:18.799
candle out to so easy, so simple. I'm gonna start

1185
05:05:19.319 --> 05:05:38.200
by introducing the first candle. This is a hundred first candle,

1186
05:05:41.639 --> 05:05:51.520
This is one hundred. When you blow that candle out,

1187
05:05:58.319 --> 05:06:16.360
you'll find immediately light change in how you feel, as

1188
05:06:16.439 --> 05:06:31.400
well as the real sense of positivity, growing, revenue, relaxation,

1189
05:06:32.000 --> 05:07:00.680
and sleepiness expanding. Starting with one hundred, I have my

1190
05:07:01.000 --> 05:08:11.119
candle now nineteen nine, candle ninety eight, cand ninety seven,

1191
05:08:33.520 --> 05:10:14.919
cham ninety six and ninety five, ninety four, candle ninety three,

1192
05:10:47.400 --> 05:12:26.000
two and ninety one, candle ninety eight, ten nine and

1193
05:12:34.360 --> 05:16:18.119
eighty eight and eight can do eight eight five eight eight,

1194
05:16:18.279 --> 05:19:37.759
it seven two two US, candle seventy nine, candle seventy eight,

1195
05:19:46.639 --> 05:20:49.279
candle seventy seven, candle seventy six, candle seventy five, candle

1196
05:20:52.080 --> 05:21:49.240
seventy four, candle seventy three, candle seventy two, candle seventy one,

1197
05:22:10.000 --> 05:23:10.959
candle seventy one, and seventy and sixty nine, candle sixty eight,

1198
05:23:20.759 --> 05:24:23.439
candle sixty seven, candle sixty five, candle sixty four, candle

1199
05:24:25.639 --> 05:25:41.400
sixty four, candle sixty three, candle sixty sixty one, candle

1200
05:25:46.159 --> 05:28:03.919
sixty fifty nine, hand fifty eight, fifty fifty six, candle

1201
05:28:07.319 --> 05:29:22.560
fifty five, candle fifty four, handle fifty three, candle fifty

1202
05:29:42.799 --> 05:31:53.000
candle fifty two cantlone, can fifty one, candle fifty candle

1203
05:31:56.919 --> 05:33:52.119
foty ninehhhhhhhh came foot eight, candle forty seven, candle forty six,

1204
05:34:20.200 --> 05:36:23.360
candle forty five, hand forty two, do you cand foty

1205
05:37:01.959 --> 05:37:07.840
can thirty nine.

1206
05:37:41.720 --> 05:37:46.240
And ser.

1207
05:37:47.639 --> 05:39:56.919
Eight, cantle thirty seven, candle thirty five, canto thirty four,

1208
05:40:30.360 --> 05:43:21.919
two thirty three, candle thirty one, candle five and twine

1209
05:43:22.799 --> 05:45:45.200
teen nine, twenty eight, two twenty seven, cando twenty six,

1210
05:46:26.119 --> 05:47:57.639
cant wit five and fowenyo four and twenty thirty.

1211
05:48:36.080 --> 05:48:36.599
Can to.

1212
05:48:38.799 --> 05:51:55.680
Goe and tent and wait y, can't do ninety, can

1213
05:51:55.840 --> 05:59:09.639
do seventy six, day four two and nine, chat eight

1214
05:59:42.720 --> 06:04:32.400
hunt s two candle or let go of all of

1215
06:04:32.560 --> 06:04:41.240
those thoughts, worries, concerns about the past, thoughts about the future,

1216
06:04:41.479 --> 06:04:47.479
and even things you've been thinking about today. Just let

1217
06:04:47.520 --> 06:04:53.279
it all go because none of it is useful in

1218
06:04:53.439 --> 06:05:13.119
this moment. This is your opportunity to just focus on

1219
06:05:13.360 --> 06:05:22.080
feeling relaxed, allowing yourself to get in touch with that

1220
06:05:22.439 --> 06:05:32.119
natural sense of peace that we all have within us.

1221
06:05:34.520 --> 06:05:39.959
It's available for everyone, it just sometimes takes a little

1222
06:05:40.000 --> 06:05:46.319
bit of effort to set up the right time and

1223
06:05:46.520 --> 06:05:53.759
place in order for you to just let go, because

1224
06:05:53.880 --> 06:06:01.799
when you do decide to let go and relax, that's

1225
06:06:01.880 --> 06:06:09.880
what your body starts to do because you've chosen. You've

1226
06:06:10.159 --> 06:06:16.959
chosen to just allow your body to unwind and your

1227
06:06:17.080 --> 06:06:23.799
mind starts to slow down. And it's a nice feeling.

1228
06:06:25.840 --> 06:06:29.000
It's a nice feeling at the beginning, just to know

1229
06:06:30.119 --> 06:06:40.200
that you have chosen to decide to relax deeply, and

1230
06:06:40.360 --> 06:06:46.880
because you've made that decision, your body will just follow suit.

1231
06:06:49.439 --> 06:06:54.119
Because sometimes all the muscles in your body need is

1232
06:06:54.439 --> 06:07:04.040
just permission from you to relax. Because so often we're busy,

1233
06:07:04.319 --> 06:07:08.479
we're going from here to there, we're walking around, and

1234
06:07:08.599 --> 06:07:15.959
we're doing stuff, and the body doesn't have any time

1235
06:07:16.159 --> 06:07:24.599
or space to really relax deeply. So it kind of

1236
06:07:24.680 --> 06:07:30.240
waits for you to lead the way, waits for your permission.

1237
06:07:34.599 --> 06:07:41.080
And when you do give your permission, when you give

1238
06:07:41.159 --> 06:07:47.439
the say so, when you say okay, it's time for

1239
06:07:47.560 --> 06:07:57.200
your body to let go completely and relax totally, your

1240
06:07:57.240 --> 06:08:06.759
body just follows. So like a breath of relief. Ah God,

1241
06:08:06.799 --> 06:08:13.720
I can now relax. Have feeling at the end of

1242
06:08:13.799 --> 06:08:17.080
a day, of a very physical day that you may

1243
06:08:17.159 --> 06:08:20.959
experience in the past, where you get home and you

1244
06:08:21.200 --> 06:08:24.919
just sit down on a chair, maybe you kick your

1245
06:08:25.000 --> 06:08:31.119
shoes off, and ah, feels so nice. I know that

1246
06:08:31.200 --> 06:08:35.240
you don't have to get up again for a little

1247
06:08:35.279 --> 06:08:38.560
while at least, and if you choose, you can just

1248
06:08:38.759 --> 06:08:51.639
sit there for maybe an hour to feels blissful. And

1249
06:08:51.919 --> 06:08:56.880
just by sitting down like that, your body knows that

1250
06:08:57.040 --> 06:09:03.000
it's time to relax. Body has been given permission from you.

1251
06:09:05.240 --> 06:09:15.479
Because it's a mindset in your mind, you're prepared to

1252
06:09:15.720 --> 06:09:25.279
let go of everything and just completely allow all the

1253
06:09:25.599 --> 06:09:34.360
stress of your body to evaporate. Any tensions can just

1254
06:09:34.720 --> 06:09:54.119
gradually vanish. It's almost like magic, really, because that sense

1255
06:09:54.360 --> 06:10:00.639
of relaxation in your body, it's a very neat state.

1256
06:10:02.520 --> 06:10:07.119
It's not something unusual. It may feel unusual when you

1257
06:10:07.240 --> 06:10:12.240
first start to relax. You if you haven't really spent

1258
06:10:12.360 --> 06:10:16.479
a lot of time focusing and giving yourself this space

1259
06:10:16.680 --> 06:10:22.200
to let go completely and relax may seem almost alien,

1260
06:10:24.040 --> 06:10:29.959
but it isn't. It's actually the most natural thing in

1261
06:10:30.040 --> 06:10:40.279
the world to let go completely, to relax totally, the

1262
06:10:40.439 --> 06:10:51.360
most natural thing in the world to allow yourself to

1263
06:10:51.680 --> 06:10:59.439
feel really calm in your mind. And it is almost

1264
06:11:00.119 --> 06:11:07.159
like a literal unwinding. It's like you press a button

1265
06:11:09.840 --> 06:11:16.200
and all the tension just releases, and it's like a wheel,

1266
06:11:16.599 --> 06:11:20.840
like a cog, like the inside of the clock, just unwinding.

1267
06:11:21.479 --> 06:11:25.360
And he's almost like you could see the little wind

1268
06:11:25.520 --> 06:11:31.319
up knob that's used just going the opposite way that

1269
06:11:31.439 --> 06:11:37.360
you choose to wind it up, and the energy that

1270
06:11:37.599 --> 06:11:47.799
frenetic stress for energy gradually winding down, losing its power,

1271
06:11:49.119 --> 06:11:56.520
losing its strength. There's a sense of relaxation becomes stronger

1272
06:11:57.720 --> 06:12:07.240
and deeper, and you may find at the more relaxed

1273
06:12:08.639 --> 06:12:16.840
you feel that your mind starts to wonder. Maybe you

1274
06:12:19.680 --> 06:12:23.880
seem to stop listening to me for a while, your

1275
06:12:24.000 --> 06:12:29.520
mind goes somewhere else, and then you realize you're listening

1276
06:12:29.599 --> 06:12:36.200
to me again, and that's just your mind drifting to sleep,

1277
06:12:39.400 --> 06:12:49.560
which is quite natural, because sometimes when we're stressed and tense,

1278
06:12:50.880 --> 06:12:54.319
we're not may I actually be aware of what we

1279
06:12:54.560 --> 06:13:04.319
need or we physically your emotionally in this moment. But

1280
06:13:04.479 --> 06:13:10.759
when you allow your body and mind to relax completely

1281
06:13:12.479 --> 06:13:19.720
and you let go of all thoughts, concerns, worries, ideas,

1282
06:13:21.200 --> 06:13:25.720
all lengo and allow them to drop onto the floor.

1283
06:13:31.040 --> 06:13:37.000
When you start to get in touch with the feelings

1284
06:13:37.200 --> 06:13:49.520
of such relaxation. Feels so nice to be in touch

1285
06:13:49.919 --> 06:13:56.159
with the calmness of the different body parts as they

1286
06:13:58.959 --> 06:14:11.680
become loose, so and looser. Even your breathing seems easier

1287
06:14:12.360 --> 06:14:21.720
and more natural, efftless as that call outs through your

1288
06:14:21.919 --> 06:14:32.240
mouth ul notice into your lungs, breathing in comforts and relaxation,

1289
06:14:34.880 --> 06:14:41.439
and then just breathing out any excess remain intentional stress

1290
06:14:43.279 --> 06:14:46.000
from every part of your body.

1291
06:14:47.279 --> 06:14:47.880
And mind.

1292
06:14:51.560 --> 06:14:56.560
As you start to focus on your mind, maybe you

1293
06:14:56.919 --> 06:15:05.000
notice that things are come to a standstill, maybe just

1294
06:15:05.720 --> 06:15:13.720
much much lower than before, because your mind is not

1295
06:15:14.119 --> 06:15:24.759
really needed when listening to my voice, which allows your

1296
06:15:24.919 --> 06:15:33.360
mind to relax just as deeply as your body. And

1297
06:15:33.479 --> 06:15:46.319
that's synchronicity between the relaxation of your body relaxation of

1298
06:15:46.520 --> 06:15:47.080
your mind.

1299
06:15:49.439 --> 06:15:50.680
Let you know that.

1300
06:15:52.799 --> 06:16:06.639
Feeling completely calm, loose, and relaxed is a great healing

1301
06:16:07.720 --> 06:16:25.000
experience fear and has so many positive benefits for your body, mind,

1302
06:16:25.360 --> 06:16:32.479
and your life. To be able to let go everything

1303
06:16:34.200 --> 06:16:42.479
and to relax completely, you know, all parts of your

1304
06:16:42.520 --> 06:16:53.360
body and mind, even your boneses are relaxed, all your

1305
06:16:53.560 --> 06:17:06.599
muscles are relaxed, even the skin that covers your body

1306
06:17:09.520 --> 06:17:16.959
is relaxed. Every hair.

1307
06:17:19.880 --> 06:17:20.479
That you have.

1308
06:17:22.240 --> 06:17:23.119
Is also.

1309
06:17:25.000 --> 06:17:42.159
Deeply relaxed, and your brain really starts to feel the benefits.

1310
06:17:43.400 --> 06:17:43.759
Of this.

1311
06:17:45.319 --> 06:17:57.000
Heathing relaxation. And as you focus on the in the

1312
06:17:57.200 --> 06:18:02.919
side of your scalp where your brain, you can start

1313
06:18:03.479 --> 06:18:13.439
to realize and notice the benefits of your brain relaxing deep.

1314
06:18:18.000 --> 06:18:18.200
Less.

1315
06:18:18.240 --> 06:18:30.279
Your brain continues to relax sends those messages to the

1316
06:18:30.479 --> 06:18:46.360
rest of your body and your mind to rely, wax more, deeply,

1317
06:18:48.840 --> 06:19:08.479
relax more completely, letting go of any remaining thoughts or concerns,

1318
06:19:10.720 --> 06:19:17.080
allow them just to drop onto the floor because they're

1319
06:19:17.159 --> 06:19:26.319
no longer necessary in this moment, this moment of deep

1320
06:19:28.119 --> 06:19:57.680
reaxation and calmness, feeling your brain with deep, concentrated healing, calming, relaxing,

1321
06:20:00.200 --> 06:20:15.319
every part of your brain feeling so loose and comfortable,

1322
06:20:18.599 --> 06:20:31.759
so relaxed and be peaceful. Your brain feels so light,

1323
06:20:34.040 --> 06:20:45.479
that's so healthy. That sense of deep, deep comfort really

1324
06:20:46.439 --> 06:20:59.560
does allow you to enjoy those ever increasing sensations of

1325
06:21:01.479 --> 06:21:15.560
comfort that is spreading throughout your body, relaxing each and

1326
06:21:16.240 --> 06:21:32.240
every muscle of your body, eat deeper and deeper, much

1327
06:21:32.840 --> 06:21:51.159
more deeper than before, much more comfort spreading through your

1328
06:21:51.279 --> 06:21:53.000
body and your mind.

1329
06:21:56.000 --> 06:21:57.919
Be so.

1330
06:21:59.720 --> 06:22:15.880
Peaceful and calm, so very very peaceful in avery part

1331
06:22:18.520 --> 06:22:19.479
of your body.

1332
06:22:21.119 --> 06:22:22.000
Letting go.

1333
06:22:24.040 --> 06:22:42.080
The a everything averything, so peaceful and calm, so relax

1334
06:22:48.279 --> 06:23:09.400
very second the passes you feel deep deper relaxed, dper

1335
06:23:11.840 --> 06:23:33.680
and dper relax cold, so calm, peace for so very

1336
06:23:34.200 --> 06:23:46.200
peace from your head down to your toys. Such peace

1337
06:23:47.080 --> 06:23:59.880
and comfort growing all the time, Such peace and comfort

1338
06:24:03.040 --> 06:24:07.080
spreading through your body, your.

1339
06:24:07.240 --> 06:24:26.439
Mind deeper, deepert, such comforts spreading and sinking deeper into

1340
06:24:26.840 --> 06:24:29.520
ay muscle of your body.

1341
06:24:33.119 --> 06:24:46.759
Sadly, you feel amazing, so relaxed, so piece, so.

1342
06:24:51.520 --> 06:24:53.439
So relax.

1343
06:24:56.919 --> 06:25:02.400
And peace, letting go.

1344
06:25:06.360 --> 06:25:07.240
Everything.

1345
06:25:11.479 --> 06:25:17.680
I'm going to do a body scan, focusing on firstly

1346
06:25:17.880 --> 06:25:22.599
how you feel in your body, not trying to change

1347
06:25:23.279 --> 06:25:28.919
how you feel, not trying to relax, not trying to

1348
06:25:29.119 --> 06:25:36.279
move away from any discomfort or stress or tension. Just accepting,

1349
06:25:37.840 --> 06:25:42.919
observing and accepting how you feel in the different parts

1350
06:25:43.000 --> 06:25:49.639
of your body, Just allowing yourself to be exactly as

1351
06:25:49.720 --> 06:26:01.200
you are, to notice to get in touch with how

1352
06:26:01.279 --> 06:26:11.560
you actually feel in this moment. To start off by

1353
06:26:11.680 --> 06:26:20.560
focusing on your hands. Just be aware of your hands.

1354
06:26:25.880 --> 06:26:30.360
I'd like you to move your hands around, just maybe

1355
06:26:30.479 --> 06:26:36.000
move your fingers a little bit. I've been enclosing in

1356
06:26:36.119 --> 06:26:43.799
your hands very gently, just so that you can get

1357
06:26:43.840 --> 06:26:50.639
in touch with how your hands and your fingers feel,

1358
06:26:56.080 --> 06:27:15.000
very very slow movements. Focusing now on your feet, and

1359
06:27:15.119 --> 06:27:19.000
if you can just do kind of an equivalent with

1360
06:27:19.159 --> 06:27:24.880
your feet is you've just done with your hands, maybe

1361
06:27:26.319 --> 06:27:34.959
turning your ankles, moving your feet around, moving your toes gently,

1362
06:27:37.759 --> 06:27:50.240
only very gently and very slowly, noticing how your feet

1363
06:27:50.799 --> 06:28:06.279
feel in this moment. Focusing now and your eyes, I'd

1364
06:28:06.439 --> 06:28:13.319
like you to just focus on your eyelids. Maybe you

1365
06:28:13.439 --> 06:28:16.520
can open and close your eyes a couple of times

1366
06:28:17.959 --> 06:28:21.840
to really get in touch with how you feel when

1367
06:28:21.880 --> 06:28:29.959
you do close your eyes. The muscle changes in your

1368
06:28:30.040 --> 06:28:36.639
eyes when you do close them, maybe raising your eyebrows,

1369
06:28:38.400 --> 06:28:46.240
it stretches the tops of your eyes, perhaps squinting your eyes,

1370
06:28:50.000 --> 06:28:55.279
scrunching up your eyes, just so you can really get

1371
06:28:55.360 --> 06:29:05.840
in touch with all aspects of how your eyes feel.

1372
06:29:08.599 --> 06:29:24.159
Right now. Now focusing on your thighs, then you know

1373
06:29:24.200 --> 06:29:29.520
it just starts you to gently tense your thighs, just

1374
06:29:30.479 --> 06:29:41.119
very very gently, just enough so you can become more

1375
06:29:43.200 --> 06:29:54.240
attuned to the physical sensation of your upper legs, the

1376
06:29:54.360 --> 06:29:57.400
front of your thighs, and the backs of your thighs,

1377
06:30:01.919 --> 06:30:21.279
noticing and observing how your thighs fear. Right now, moving

1378
06:30:21.520 --> 06:30:29.959
your focus to the back of your neck, just noticing

1379
06:30:30.159 --> 06:30:36.200
the back of your neck, the muscles, and of course

1380
06:30:36.360 --> 06:30:40.639
they lead to the side of your neck. They also

1381
06:30:40.919 --> 06:30:45.759
lead to the top of your back, which leads to

1382
06:30:45.880 --> 06:30:51.400
your shoulders. So as you focus on the back of

1383
06:30:51.479 --> 06:30:58.840
your neck, maybe you can move your head gently upwards

1384
06:31:00.080 --> 06:31:06.000
as if you're looking up. Maybe moving your head down

1385
06:31:07.439 --> 06:31:14.000
as if you're looking down. Perhaps moving your head side

1386
06:31:14.240 --> 06:31:29.279
decide right to left, only very slowly, very gently. I'm

1387
06:31:29.319 --> 06:31:35.040
not trying to force anything. It has to be very

1388
06:31:37.400 --> 06:31:43.200
very gentle, just so you can.

1389
06:31:44.759 --> 06:31:46.360
Be more.

1390
06:31:48.000 --> 06:31:56.599
In touch with the feelings, with the sensation of the

1391
06:31:56.880 --> 06:32:08.080
physical sensation of how back of your neck feels. Right now,

1392
06:32:15.639 --> 06:32:23.599
as we now focus on the tops of your arms,

1393
06:32:26.000 --> 06:32:30.840
the parts where your biceps and your triceps are between

1394
06:32:30.880 --> 06:32:38.599
your elbow and your shoulders. So you focus on those parts,

1395
06:32:39.599 --> 06:32:45.279
the tops of your arms. You may like to just

1396
06:32:46.080 --> 06:32:57.400
tense them, but very very gently and slowly, so you're

1397
06:32:57.400 --> 06:33:05.040
not straining or in any pressure whatsoever.

1398
06:33:05.959 --> 06:33:06.880
On your arms.

1399
06:33:09.560 --> 06:33:16.959
It's just slowly you can gain more of a sense

1400
06:33:17.240 --> 06:33:27.680
of how your upper arms are feeling in this moment.

1401
06:33:31.080 --> 06:33:43.680
Just noticing as you gently, very gently and slowly tighten

1402
06:33:43.919 --> 06:33:54.720
the muscles and then let go. Notice how the tops

1403
06:33:54.840 --> 06:34:10.279
of your arms feel. Right now, as we now focus

1404
06:34:13.439 --> 06:34:21.000
on your stomach, the area the lower abdomen area below

1405
06:34:21.080 --> 06:34:29.880
your belly button, moving all the way down to your hips,

1406
06:34:30.959 --> 06:34:41.639
just above of your grind, maybe you're able to tense

1407
06:34:42.000 --> 06:34:54.200
these muscles in that area very very gently and slowly.

1408
06:34:59.799 --> 06:35:04.279
If that's a difficult thing to do, maybe you can

1409
06:35:04.479 --> 06:35:15.119
just move your body, pushing your stomach up, maybe moving

1410
06:35:15.159 --> 06:35:21.000
a little bit to aside, using your hips, just so

1411
06:35:22.240 --> 06:35:30.880
can get more in tune with how your lower up

1412
06:35:30.959 --> 06:35:41.080
to an area is feeling in this moment.

1413
06:35:47.680 --> 06:35:49.360
Just noticing.

1414
06:35:50.279 --> 06:36:10.840
The physical sensations of your lower abdomen as you move

1415
06:36:12.799 --> 06:36:26.799
your attention to your mouth, noticing your lips and inside

1416
06:36:26.959 --> 06:36:44.799
your mouth, your teeth, your gums, your tongue, Just noticing

1417
06:36:46.599 --> 06:36:53.400
how your tongue and your mouth feels. It may help

1418
06:36:53.639 --> 06:37:02.400
by moving your tongue around your mouth, moving it to

1419
06:37:02.599 --> 06:37:10.000
your left, maybe pressing it gently against the side of

1420
06:37:10.119 --> 06:37:16.400
your mouth, and then to the right, gently to the

1421
06:37:16.639 --> 06:37:24.520
side of your mouth, perhaps pressing up against the top

1422
06:37:24.599 --> 06:37:31.599
of your mouth and then down gently against the bottom

1423
06:37:31.680 --> 06:37:45.200
of your mouth, always very slowly and a very very

1424
06:37:45.439 --> 06:38:02.279
gentle so that you can be aware of how you

1425
06:38:02.720 --> 06:38:27.200
feel in your mouth area. Now got to focus on

1426
06:38:27.400 --> 06:38:43.520
your wrists, and I'll ask you to maybe just rotate

1427
06:38:45.200 --> 06:38:52.200
your wrists by moving your hands in a circular motion

1428
06:38:53.479 --> 06:39:01.639
very gently and slowly, just.

1429
06:39:03.400 --> 06:39:04.799
So can.

1430
06:39:10.479 --> 06:39:29.520
Feel the sensations that you are currently experiencing in your risks.

1431
06:39:33.599 --> 06:39:43.639
Perhaps move in your hands up and down again very

1432
06:39:46.279 --> 06:40:26.319
very champly and slowly, very chinzu slow between. Now start

1433
06:40:27.080 --> 06:40:42.159
to observe your lower back. The back part is just

1434
06:40:42.639 --> 06:40:58.880
above your hips, where your coxis are the whole area

1435
06:40:59.799 --> 06:41:05.560
which also really does include the sides of your body,

1436
06:41:07.279 --> 06:41:16.880
because those muscles are very much connected as those muscles

1437
06:41:17.840 --> 06:41:27.080
also move into your hiperia connect into your buttocks the

1438
06:41:27.400 --> 06:41:42.080
sides of your hips, and if you're physically able to

1439
06:41:42.279 --> 06:41:51.520
do so, maybe you can very gently just move your

1440
06:41:51.639 --> 06:42:08.200
body eviss slightly, very slowly, some side to side, just

1441
06:42:08.520 --> 06:42:25.000
enough feed to gauge how you feel in your law back.

1442
06:42:32.560 --> 06:42:43.000
Perhaps secretly even move your hips gently up and down

1443
06:42:46.759 --> 06:42:53.279
gently slowly, in order to.

1444
06:42:57.840 --> 06:42:59.319
Be in touch.

1445
06:43:01.680 --> 06:43:25.439
With the physical sensations of your lower back. As we know,

1446
06:43:30.880 --> 06:43:41.919
your attention to your joel, the area for your chin

1447
06:43:43.159 --> 06:43:47.319
all the way up to near way your ears are.

1448
06:43:50.560 --> 06:44:02.799
Oh, your jaw, you can.

1449
06:44:03.000 --> 06:44:11.400
Just if it's okay to do so, gently open your

1450
06:44:11.520 --> 06:44:24.560
mouth nor wide, no stretching, just very gently and slowly

1451
06:44:25.720 --> 06:44:35.119
open in your mouth and enclose in your mouth very

1452
06:44:35.439 --> 06:45:00.720
gently and slowly, so you can be in touch with

1453
06:45:01.000 --> 06:45:34.439
how your jaw feels. Now I have to sing. Now

1454
06:45:37.319 --> 06:45:52.200
your chest around. You don't need to do anything to

1455
06:45:52.439 --> 06:45:59.000
move your chest because it moves every time you breathe.

1456
06:46:04.319 --> 06:46:18.240
The moves very gently and slowly automatically with each breath

1457
06:46:18.599 --> 06:46:44.080
you take. As you focus on your chest feels when

1458
06:46:44.240 --> 06:47:15.919
you breathe, move in your focus.

1459
06:47:17.400 --> 06:47:34.720
To your forearms, your elbows. Maybe you're able to very gently.

1460
06:47:36.159 --> 06:47:38.240
And slowly.

1461
06:47:40.000 --> 06:47:48.560
Dense the muscles in your forearms, and when you do that,

1462
06:47:49.040 --> 06:48:12.599
you can feel your elbows as well, very gently and slowly,

1463
06:48:21.080 --> 06:49:00.919
gently and softly obsurding your forearms and dopas. Now make

1464
06:49:00.959 --> 06:49:15.400
your focus the rest of your back, your upper back,

1465
06:49:19.919 --> 06:49:37.360
in the middle, the middle of your back. Again, this

1466
06:49:38.040 --> 06:49:48.159
part of your body moves also every time you breed.

1467
06:49:53.080 --> 06:50:06.680
You may not notice that usually why should sir your

1468
06:50:06.880 --> 06:50:14.080
upper back in the middle of your back, he can

1469
06:50:14.360 --> 06:50:21.119
really feel that gento.

1470
06:50:26.319 --> 06:50:28.639
And slow.

1471
06:51:08.759 --> 06:51:22.520
Moving your focus into your hip area. Your buttecks the brain.

1472
06:51:25.200 --> 06:51:59.040
There's a muscle, asn't those bones in your midsection. Just

1473
06:51:59.439 --> 06:52:07.080
notice and how your hips feel.

1474
06:52:10.279 --> 06:52:11.159
Right now.

1475
06:52:18.439 --> 06:52:34.240
You can very very gently move your hips maybe side

1476
06:52:34.439 --> 06:53:12.520
to side and gently and so yeah, very chau softly.

1477
06:53:27.080 --> 06:53:43.840
Everything starts to slow down, including the thoughts in your

1478
06:53:43.959 --> 06:53:55.720
mind and your mind itself just starts to gradually. It

1479
06:53:55.799 --> 06:54:02.279
doesn't have to be instant, but just gradually starting too.

1480
06:54:03.560 --> 06:54:12.360
It's almost like time is storing chin. It's a slower

1481
06:54:12.520 --> 06:54:20.400
pace to maybe what you're used to in your day

1482
06:54:20.439 --> 06:54:42.439
to day life. It's a slower movement of energy, very

1483
06:54:46.840 --> 06:54:55.319
small movements which make up the larger movements, which is

1484
06:54:55.360 --> 06:55:03.360
always the case. When you move your hand, it might

1485
06:55:03.520 --> 06:55:07.360
seem like it's one movement, but it's lots of minute

1486
06:55:08.119 --> 06:55:19.200
different muscles moving in accordance with each other. And what

1487
06:55:19.560 --> 06:55:32.000
happens in this space that we're sharing is we move

1488
06:55:32.159 --> 06:55:52.840
from that big movement into those smaller movements, starting to

1489
06:55:53.040 --> 06:56:04.080
focus on how you're body feels, not just as a whole,

1490
06:56:05.479 --> 06:56:08.599
not just oh, I'm feel in this way. I'm feeling

1491
06:56:09.680 --> 06:56:15.639
stressed or tense, or I'm feeling relaxed and calm. I'm

1492
06:56:15.720 --> 06:56:22.759
feeling this way, I'm feeling that way. Starting to notice

1493
06:56:22.959 --> 06:56:35.200
that your body begins to present to you small feelings

1494
06:56:36.799 --> 06:56:54.000
around your body, small physical sensations in your legs, whether

1495
06:56:54.400 --> 06:57:07.200
pleasurable or not. Maybe resisting the temptation to label them

1496
06:57:10.119 --> 06:57:17.759
or to judge them, those feelings, just thinking them, thinking

1497
06:57:17.759 --> 06:57:30.959
about them is just being neutral, just feelings, not being

1498
06:57:32.000 --> 06:57:42.319
particularly concerned, just noticing what your body is telling you.

1499
06:57:50.119 --> 06:57:56.279
The feelings in your arms, instead of feeling the whole

1500
06:57:56.560 --> 06:58:06.319
of the arm. Maybe notice is individual feelings, all those

1501
06:58:06.400 --> 06:58:18.200
different muscles and the skin, the hairs of your arms,

1502
06:58:20.119 --> 06:58:34.159
all the internal parts of your arms, the veins, the bones,

1503
06:58:37.080 --> 06:58:43.080
just being aware of maybe your elbow on your right

1504
06:58:43.279 --> 06:58:53.880
arm has a certain feeling. Maybe your left wrist also

1505
06:58:54.159 --> 06:59:16.520
has its own individual your physical sensation. What about your

1506
06:59:16.639 --> 06:59:30.279
forearm on your right arm, your right forearm, there may

1507
06:59:30.400 --> 06:59:38.279
not be any particular feeling that you could even give

1508
06:59:38.319 --> 06:59:45.439
a name to, may not feel like anything other than

1509
06:59:45.599 --> 06:59:56.639
just a feeling. Yeah, it's there. The feelings in your shoulders,

1510
06:59:59.479 --> 07:00:03.200
perhaps you shoulders when you think about them. You're kind

1511
07:00:03.240 --> 07:00:07.680
of almost like they're the same, you know, the same,

1512
07:00:07.880 --> 07:00:12.520
feeling almost like you both of your shoulders are just

1513
07:00:12.680 --> 07:00:25.919
one thing. Of course they're not. And when you focus

1514
07:00:26.119 --> 07:00:31.520
on your left shoulder and then on your right shoulder,

1515
07:00:33.560 --> 07:00:38.040
maybe find that you move the muscles a little bit,

1516
07:00:39.560 --> 07:00:54.400
maybe tense the muscles gently, noticing the difference in each shoulder,

1517
07:01:05.799 --> 07:01:21.639
your lower back, the left side of your lower back

1518
07:01:21.880 --> 07:01:33.279
and the right side of your lower back. Of course

1519
07:01:33.400 --> 07:01:45.599
that connection to your buttocks and to your hips, and

1520
07:01:45.759 --> 07:01:59.040
also moving up into the middle of your back. And

1521
07:01:59.319 --> 07:02:03.840
sometime like right now, actually when I focus on that part,

1522
07:02:05.240 --> 07:02:09.639
when I focused on my buttocks and then I focused

1523
07:02:09.680 --> 07:02:13.799
on the middle of my back, I almost felt like

1524
07:02:14.000 --> 07:02:18.759
the muscles in my lower back were being stretched very gently,

1525
07:02:23.520 --> 07:02:28.799
just stretched a little bit. Even though I wasn't doing

1526
07:02:28.880 --> 07:02:37.680
anything to try to stretch your lower back, it just

1527
07:02:37.759 --> 07:02:50.040
seemed to happen. The feeling of very gently stretching your

1528
07:02:50.119 --> 07:03:09.240
lower back comes along. I have feeling in your chest,

1529
07:03:16.840 --> 07:03:30.240
just noticing what sensations you are experiencing in your chest

1530
07:03:30.520 --> 07:03:46.599
right now. And there's so much of the chest, of course,

1531
07:03:46.840 --> 07:03:50.479
there's the collar bone leading to the chest. You've got

1532
07:03:50.520 --> 07:03:59.119
the chest bone. You've got the muscles in your chest.

1533
07:04:01.919 --> 07:04:08.000
Of course, if you're female, there's possibly the breasts. If

1534
07:04:08.000 --> 07:04:16.159
you're male, you've got the different well my not that

1535
07:04:16.279 --> 07:04:23.759
different these days, but there may be more muscles at

1536
07:04:23.799 --> 07:04:30.040
the top of the chest, but at the side underneath

1537
07:04:31.200 --> 07:04:34.040
it's pretty much the same. Whether you're a man or

1538
07:04:34.040 --> 07:04:40.479
a woman. There's muscles there, muscles that stretch out to

1539
07:04:40.599 --> 07:04:45.080
your back as well as breast tissue. It stretches and

1540
07:04:45.279 --> 07:04:52.959
moves into your back to just being aware of your chest,

1541
07:05:01.880 --> 07:05:28.959
being with whatever feeling there is in your chest. And

1542
07:05:29.080 --> 07:05:36.520
when I noticed that, I focus on my chest, I

1543
07:05:36.759 --> 07:05:41.759
feel it in my back, my upper back. I mean,

1544
07:05:41.840 --> 07:05:44.759
I guess the obvious reason would be because you know,

1545
07:05:44.759 --> 07:05:55.520
I'm grieve in in and it stretches my chest and

1546
07:05:55.880 --> 07:06:09.759
my back at the same time. It feels it feels okay,

1547
07:06:16.520 --> 07:06:21.319
doesn't feel I got a little bit of pain in

1548
07:06:21.439 --> 07:06:29.360
my right chest, a little bit, not pain, but little discomfort,

1549
07:06:29.479 --> 07:06:39.560
maybe stiffness possibly, I don't know. I notice my shoulders

1550
07:06:39.560 --> 07:06:48.439
are also wanting to flex for some reason. I think

1551
07:06:48.479 --> 07:06:56.880
that's probably part of my upper back, that connection between

1552
07:06:56.959 --> 07:07:01.119
my shoulders and my upper back, because I can move

1553
07:07:01.200 --> 07:07:08.520
my shoulders and stretch the muscles in my back, moving

1554
07:07:08.560 --> 07:07:14.759
the shoulders backwards or up, which then moves the I

1555
07:07:14.840 --> 07:07:30.959
think it's the scapulous in your back. It feels quite nice. Actually,

1556
07:07:36.319 --> 07:07:39.479
a good thing about this is you can, if you

1557
07:07:39.639 --> 07:07:53.560
want to, you can just flex or stimulate the various

1558
07:07:53.759 --> 07:08:01.279
muscles in your body gently in order to get more

1559
07:08:01.279 --> 07:08:11.599
of a sense of how they feel. And when you're relaxing,

1560
07:08:16.439 --> 07:08:20.479
when you do tense and muscle, then you let it

1561
07:08:20.599 --> 07:08:28.000
go and you let it relax. It relaxes way more

1562
07:08:29.639 --> 07:08:39.639
than it would normally. That you have to feel that

1563
07:08:39.759 --> 07:08:43.479
you're able to do that. There's no point in doing

1564
07:08:43.560 --> 07:08:49.080
it if there's an issue with the per part of

1565
07:08:49.159 --> 07:08:58.360
your body. You need to be gentle with yourself at

1566
07:08:58.639 --> 07:09:12.439
all times when relaxing deeply. It's important to be kind

1567
07:09:13.200 --> 07:09:29.200
to yourself. As you notice your mind. How much has

1568
07:09:29.240 --> 07:09:52.880
your mind slowed down since we started this recording? How

1569
07:09:53.119 --> 07:10:08.880
came and peaceful it should mind right now with nothing

1570
07:10:08.959 --> 07:10:14.479
to think about and just my voice to listen to.

1571
07:10:18.599 --> 07:10:27.200
Because you know the intention behind this recording, this relaxation,

1572
07:10:29.919 --> 07:10:35.080
at the very least, for you to feel more relaxed

1573
07:10:36.400 --> 07:10:39.279
at the end of the recording than you did at

1574
07:10:39.279 --> 07:10:52.000
the beginning, at the very least, for your mind just

1575
07:10:52.319 --> 07:11:08.479
slowed down because your body continues to relax, because that's

1576
07:11:08.880 --> 07:11:24.759
what you want to happen. That's what you expect to happen,

1577
07:11:30.799 --> 07:11:48.759
for relaxation, to feel your body maybe calm in your

1578
07:11:48.959 --> 07:11:57.840
mind to the point of boredom. When you start maybe

1579
07:11:58.240 --> 07:12:44.680
to drift away, drifting, it's almost as if you're moving

1580
07:12:45.319 --> 07:12:53.200
further away from your body in your mind, just leaving

1581
07:12:53.400 --> 07:13:05.360
that there, kind of liking it an escape pod in

1582
07:13:05.479 --> 07:13:09.799
the spaceship a movie, a space movie, you know, when

1583
07:13:09.840 --> 07:13:10.479
they're get into a.

1584
07:13:10.520 --> 07:13:11.319
Little part in it.

1585
07:13:13.200 --> 07:13:29.240
Since the month far away from the spaceship, safe to

1586
07:13:29.439 --> 07:14:39.959
dream and continue to relax, drifting SI slow and peace

1587
07:14:56.479 --> 07:15:42.560
so rare and peaceful, and focusing on that feeling of

1588
07:15:42.720 --> 07:15:59.919
those individual parts of your body that's relaxing one by one. HM.

1589
07:16:03.319 --> 07:16:15.680
You may find that every now and then you realize

1590
07:16:15.840 --> 07:16:26.680
that you weren't listening to my voice because your mind

1591
07:16:27.279 --> 07:16:42.040
started to imagine something different, maybe started to almost move

1592
07:16:42.200 --> 07:16:51.279
into some kind of a dreamy state. And then you

1593
07:16:51.439 --> 07:16:58.200
become aware of my voice again. And even though you

1594
07:16:59.240 --> 07:17:05.400
may want to focus on my voice, you may also

1595
07:17:06.159 --> 07:17:19.959
wish to allow your mind to just drift naturally into

1596
07:17:20.080 --> 07:17:41.479
that space of comfort and safety. As you feel more

1597
07:17:42.159 --> 07:17:55.400
comfort spreading through your body like a warm blanket covering

1598
07:17:55.520 --> 07:18:09.560
you gently, keeping your body it just the perfect temperature,

1599
07:18:19.959 --> 07:18:30.360
and even if you can hear background sounds, they just

1600
07:18:31.759 --> 07:18:45.560
don't seem to matter anymore. There's that sense of peace

1601
07:18:48.080 --> 07:19:02.599
spreads through your mind like a gentle breeze, yet strong

1602
07:19:02.759 --> 07:19:18.720
enough to blow away all negativity, strong enough to remove

1603
07:19:19.279 --> 07:19:29.279
from your mind any anxiety or stress that was there before,

1604
07:19:37.680 --> 07:19:46.520
and blow away any other thoughts or feelings that just

1605
07:19:48.360 --> 07:20:12.759
don't fit with the sense relaxation that is feeling your

1606
07:20:12.840 --> 07:20:35.680
body and your mind. Unless you focus on your mind

1607
07:20:37.880 --> 07:20:43.840
and countdown from ten down to one, and with each

1608
07:20:44.400 --> 07:21:09.479
number you hear, your mind will become slight more relaxed,

1609
07:21:12.200 --> 07:21:14.880
just just slightly.

1610
07:21:17.439 --> 07:21:17.479
So.

1611
07:21:17.680 --> 07:21:24.680
From ten down to nine, just a slight movement. From

1612
07:21:24.880 --> 07:21:37.119
nine down to eight, just another small change in how

1613
07:21:37.279 --> 07:21:48.439
you feel. Eight down to seven. I have feeling this

1614
07:21:49.639 --> 07:21:54.119
is a gap, almost like a gap that starts to

1615
07:21:54.279 --> 07:22:03.639
get wider, the gap between those feelings that you used

1616
07:22:03.720 --> 07:22:10.919
to have in your mind compared to the feelings you

1617
07:22:11.119 --> 07:22:18.759
have that are growing now, feelings of comfort and security

1618
07:22:19.119 --> 07:22:31.119
and confidence. And that gap becomes wider, made down to seven, seven,

1619
07:22:31.279 --> 07:22:39.680
down to six, and when you get to five, your

1620
07:22:39.880 --> 07:22:53.439
mind will start to have a certain physical sensation, almost

1621
07:22:53.639 --> 07:23:00.599
like there's a magnet outside of your head sucking tension

1622
07:23:00.799 --> 07:23:06.560
and the stress and any remaining feelings that you don't want,

1623
07:23:08.599 --> 07:23:17.639
sucking them out through your skull. And then down to

1624
07:23:17.880 --> 07:23:25.319
four you could start to really experience that sense of

1625
07:23:26.880 --> 07:23:37.360
not just emptiness, but space, a place full of fresh air,

1626
07:23:42.400 --> 07:23:49.200
place where you can stretch. It's almost as if as

1627
07:23:49.279 --> 07:23:54.400
you go down to four and three, your mind is expanding,

1628
07:23:55.040 --> 07:24:08.119
with this sense of peace and tranquility growing as it

1629
07:24:08.279 --> 07:24:16.040
moved down to When you get to one, your mind

1630
07:24:19.360 --> 07:24:30.840
just feels exactly how you want to feel, almost a

1631
07:24:31.040 --> 07:24:45.959
perfect feeling, maybe a sensation that you'd like to keep

1632
07:24:49.200 --> 07:24:59.919
a place that's safe, where nothing can affect you at all,

1633
07:25:11.720 --> 07:25:16.400
and you can stay in that that space of comfort

1634
07:25:16.520 --> 07:25:26.240
and confidence, confident in your own ability to create this

1635
07:25:27.159 --> 07:25:33.200
space and this feeling of comfort within your own mind

1636
07:25:34.759 --> 07:25:44.680
just by counting ten down to one. And this is

1637
07:25:44.799 --> 07:25:49.479
something that you can do yourself when you're on your own,

1638
07:25:54.360 --> 07:25:58.279
a time when you can maybe sit down, maybe just

1639
07:25:58.360 --> 07:26:09.439
for a few minutes, close your eyes. It just counts

1640
07:26:09.919 --> 07:26:23.520
slowly from ten down to one and re experience these

1641
07:26:23.680 --> 07:26:34.040
feelings in your mind. And when you feel that way

1642
07:26:34.200 --> 07:26:49.159
in your mind, your body copies your mind, and that

1643
07:26:49.479 --> 07:26:55.959
feeling its spread through your spine and your nervous system

1644
07:26:56.639 --> 07:27:04.000
into every part of your body, travels through your bloodstream,

1645
07:27:09.560 --> 07:27:30.040
heathen and relaxing every particle of your existence. And we

1646
07:27:30.159 --> 07:27:39.360
can practice this a few times before the end of

1647
07:27:39.439 --> 07:27:44.200
the recording, and then you can practice on your own.

1648
07:27:46.279 --> 07:27:51.319
And each time you count from ten down to one,

1649
07:27:55.959 --> 07:28:08.159
the feelings of comfort, calm, deep deep relaxation becomes stronger

1650
07:28:09.560 --> 07:28:23.799
and deeper. Feeling your mind and your brain with these

1651
07:28:25.000 --> 07:28:35.799
positive chemicals that spread throughout your body, relaxing you so quickly,

1652
07:28:37.880 --> 07:28:41.200
relaxing your whole body and mind.

1653
07:28:43.840 --> 07:28:44.680
So very.

1654
07:28:46.200 --> 07:28:57.479
Very easily, just by counting from ten down to one.

1655
07:29:02.479 --> 07:29:05.200
That's what we're going to do now. I'm going to

1656
07:29:05.319 --> 07:29:09.400
count from ten down to one. I'd like you to

1657
07:29:09.560 --> 07:29:14.080
repeat the number after me. So when I say ten,

1658
07:29:17.080 --> 07:29:28.919
you can just repeat to yourself ten. Just notice, be

1659
07:29:29.119 --> 07:29:38.240
aware of how you feel in your mind and your body,

1660
07:29:42.639 --> 07:29:49.680
and when I say nine, you can repeat to yourself.

1661
07:29:52.040 --> 07:29:52.319
Nine.

1662
07:29:56.279 --> 07:30:07.240
We gain noticing the increase in comfort and calmness in

1663
07:30:07.360 --> 07:30:17.560
your mind and in your body, the same want to

1664
07:30:17.639 --> 07:30:28.759
say eight when I say seven, six, I want I

1665
07:30:28.880 --> 07:30:47.840
say five, four, when I say three, two, and lastly

1666
07:30:48.000 --> 07:30:53.400
when I say one, you can we beat that number.

1667
07:31:00.880 --> 07:31:01.000
Now.

1668
07:31:01.119 --> 07:31:06.720
Of course, when you do this on your own without

1669
07:31:06.799 --> 07:31:11.840
listening to me, you can say the numbers or whatever

1670
07:31:13.439 --> 07:31:21.880
speed that you feel is necessary for you, so you

1671
07:31:22.040 --> 07:31:28.000
can adapt. So you feel you want to say the

1672
07:31:28.159 --> 07:31:35.680
numbers ten down to one faster than I do, then

1673
07:31:35.720 --> 07:31:38.599
you go ahead and do that. Or if you feel

1674
07:31:39.439 --> 07:31:42.560
when you do it yourself that you'd like to have

1675
07:31:43.240 --> 07:31:51.159
more more space between the numbers, maybe take a lot

1676
07:31:51.360 --> 07:31:58.959
longer to get from ten all way down to one,

1677
07:32:03.159 --> 07:32:16.159
that's your choice also to do. So, I'm gonna count

1678
07:32:16.279 --> 07:32:24.639
from ten down to one, and when I get to one,

1679
07:32:26.000 --> 07:32:31.520
that will be the end of this recording. The less,

1680
07:32:31.560 --> 07:32:36.119
of course, you're listening with music, then the music will continue.

1681
07:32:43.840 --> 07:32:57.119
Ten nine.

1682
07:33:21.840 --> 07:36:36.680
Fight us.

1683
07:37:15.680 --> 07:38:36.759
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve eleven, ten, nine, eight, seven, six, five, four,

1684
07:38:41.080 --> 07:39:09.319
three two one. Now open your eyes, noticing how you

1685
07:39:09.439 --> 07:39:17.840
physically feel having counted down from twenty to one, allowing

1686
07:39:18.639 --> 07:39:23.040
stress and tension to leave through your fingertips and your toast,

1687
07:39:24.599 --> 07:39:29.319
and as you focus on your fingertips, maybe they feel

1688
07:39:29.319 --> 07:39:36.080
a little bit tingling, which is I suppose quite understanding,

1689
07:39:36.240 --> 07:39:41.319
considering the tension has been exiting your body through your fingertips.

1690
07:39:47.799 --> 07:39:49.799
So now I'm going to count from twenty down to

1691
07:39:49.919 --> 07:39:57.159
one again. This time you're going to feel relief of

1692
07:39:57.319 --> 07:40:08.040
tension and stress, any anxiety that you may have leaving

1693
07:40:10.240 --> 07:40:16.200
through your stomach. Just leaving through your stomach, almost as

1694
07:40:16.279 --> 07:40:22.720
if it's just releasing the whole of your stomach. You

1695
07:40:22.720 --> 07:40:27.560
will navel to just above your chest or below your chest,

1696
07:40:27.639 --> 07:40:32.240
rather so surrounding your belly button area, the whole area.

1697
07:40:34.319 --> 07:40:38.560
You can feel the tension of your body where there's

1698
07:40:38.680 --> 07:40:44.360
left just releasing from the area, and you may notice

1699
07:40:44.479 --> 07:40:49.439
that your stomach will become very relaxed. As I count

1700
07:40:49.520 --> 07:42:19.680
down from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

1701
07:42:23.919 --> 07:42:24.159
Two.

1702
07:42:29.439 --> 07:42:36.639
What You can open your eyes again if you choose,

1703
07:42:37.159 --> 07:42:40.840
or you can just keep them closed because it feels relaxing.

1704
07:42:43.159 --> 07:42:48.240
Just notice saying your stomach feels I notice there's your focus.

1705
07:42:48.520 --> 07:42:53.919
Just do a little scan of your body. Notice saying

1706
07:42:54.040 --> 07:43:06.880
your body feels focusing when you're upper body, back, chest, stomach, legs, arms, hands, feet,

1707
07:43:09.880 --> 07:43:16.840
Just noticing, and you know, you may start to feel

1708
07:43:19.319 --> 07:43:23.119
more of a sense of tiredness, which may be the

1709
07:43:23.200 --> 07:43:29.560
reason listening to this recording because you would like to

1710
07:43:31.240 --> 07:43:43.119
let go completely of everything and drift off into a nice, natural, calm,

1711
07:43:43.520 --> 07:43:58.680
relaxing sleep. So now we're going to focus on your forehead,

1712
07:44:02.639 --> 07:44:05.400
and if you choose, you can incorporate your eyes in

1713
07:44:05.560 --> 07:44:10.159
this focus as well. So your forehead and your eyes,

1714
07:44:12.279 --> 07:44:16.680
it's that whole area basically almost as if you were

1715
07:44:16.720 --> 07:44:20.680
wearing a mask, you know, like a I don't know,

1716
07:44:20.720 --> 07:44:27.319
a Batman mask or something, or I'm trying to sorrow

1717
07:44:27.520 --> 07:44:29.560
or something, you know, the kind of mask that covers

1718
07:44:29.599 --> 07:44:32.680
your eyes, but also covers quite a lot of the forehead.

1719
07:44:36.560 --> 07:44:39.599
Focusing on that area because that's the area that we're

1720
07:44:39.639 --> 07:44:43.959
now going to release tension and stress from your mind,

1721
07:44:46.080 --> 07:44:49.919
your brain, from your mind, and any tension that you

1722
07:44:50.080 --> 07:44:54.840
may have remaining your face, in your neck and your jaw,

1723
07:44:56.040 --> 07:45:02.200
in your eyes, your forehead, or your scale. So basically

1724
07:45:02.400 --> 07:45:08.240
any tension within your head area, including your mind and

1725
07:45:08.400 --> 07:45:16.639
your brain that's going to be released through your fullhead

1726
07:45:16.720 --> 07:45:24.040
and your eyes. As I counted down again from twenty

1727
07:45:24.439 --> 07:46:48.240
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five,

1728
07:46:53.799 --> 07:47:23.479
four three, or noticing as you scan your face with jaw,

1729
07:47:24.040 --> 07:47:32.840
your eyes, your cheap bones, your ears, your forehead, your scalp,

1730
07:47:34.479 --> 07:47:38.159
your neck, the back of your neck and the front

1731
07:47:38.240 --> 07:47:42.040
of your neck, the side of your neck, and your throat.

1732
07:47:48.360 --> 07:47:59.439
Noticing being aware of the comfort increased be in relaxation,

1733
07:48:01.599 --> 07:48:06.439
not just in your head and neck and mind, also

1734
07:48:06.959 --> 07:48:16.439
the rest of your body. Just notice how loose and

1735
07:48:16.720 --> 07:48:23.119
calm you film, and how easily it is to just

1736
07:48:23.319 --> 07:48:50.200
let go completely, let go completely, how easily. So what

1737
07:48:50.279 --> 07:48:53.840
I'm going to do now is wanting to focus on

1738
07:48:53.959 --> 07:49:03.680
the top of your head, and we're gonna allow every

1739
07:49:04.319 --> 07:49:12.360
last piece of tension or stress the mind be lingering

1740
07:49:12.680 --> 07:49:17.560
or hiding in your body or mind or head.

1741
07:49:18.840 --> 07:49:19.240
To just.

1742
07:49:21.000 --> 07:49:26.680
Be sucked out on the top of your head and

1743
07:49:26.880 --> 07:49:35.159
released into the air. I wan't sucked out into the clouds.

1744
07:49:37.919 --> 07:49:42.520
Let you a big cloud of pop your head almost

1745
07:49:42.599 --> 07:49:48.639
like a whirlpool. It's just gonna suck that tension out

1746
07:49:48.680 --> 07:49:53.400
of the top of your head and just take away

1747
07:49:55.319 --> 07:50:02.400
you good to focus. Imagine an opening at the top

1748
07:50:02.439 --> 07:50:07.880
of your head with a tension and stress and any

1749
07:50:08.000 --> 07:50:12.119
roup made in issues, maybe worries or concerns that are

1750
07:50:12.400 --> 07:50:16.400
no use to you. Now you can all be sucked

1751
07:50:16.479 --> 07:50:20.639
down at the top of your head and taken away.

1752
07:50:22.599 --> 07:50:26.880
As I count down again, I'm twenty down to one

1753
07:50:30.439 --> 07:51:20.200
now twenty or nineteen eighteen, seventeen, sixteen, fifty fourteen, thirteen

1754
07:51:26.080 --> 07:52:14.720
to twelve, eleven, ten, nine, eight, seven, six, five, four,

1755
07:52:18.880 --> 07:52:54.560
three two wha pray noticing how you feel have relaxed.

1756
07:52:54.959 --> 07:53:02.119
Don come if physically and men do they feel right now?

1757
07:53:07.759 --> 07:53:17.840
How peaceful your mind feels. It feels so nice to

1758
07:53:18.080 --> 07:53:26.680
just let go, to give yourself some space to breathe easily,

1759
07:53:28.599 --> 07:53:36.720
to think calmly, and just to take a break from

1760
07:53:38.479 --> 07:53:44.840
all that pointless worry and concerns about things that you

1761
07:53:44.919 --> 07:53:55.000
don't need to think about right now, because this is

1762
07:53:55.200 --> 07:54:00.119
your time to let go. This is your space to

1763
07:54:00.360 --> 07:54:10.799
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

1764
07:54:10.919 --> 07:54:20.680
your body. I can feel so good, so nice to

1765
07:54:21.080 --> 07:54:28.919
just not have to do anything to be able to

1766
07:54:30.200 --> 07:54:40.119
really enjoy that serenity that comes of letting go completely,

1767
07:54:42.240 --> 07:54:56.639
that peacefulness that comes with being in this peaceful space.

1768
07:55:01.159 --> 07:55:05.680
And you can keep this sense of calmness for as

1769
07:55:05.840 --> 07:55:17.680
long as you choose. If you choose to drift off

1770
07:55:17.959 --> 07:55:24.599
into a deep, healing, natural sleep, then you can do that.

1771
07:55:28.319 --> 07:55:36.520
It's completely up to you, and you can keep this

1772
07:55:36.840 --> 07:55:42.720
feeling of calmness physically in your mind for it's long.

1773
07:55:43.159 --> 07:56:00.159
If you choose to feel completely relaxed, completely relaxed, and

1774
07:56:00.200 --> 07:56:05.959
I'd like you to make up your mind that you're

1775
07:56:06.000 --> 07:56:17.240
going to relax, and I want to explore that with you.

1776
07:56:17.919 --> 07:56:24.840
What it feels like when you actually decide that you're

1777
07:56:24.880 --> 07:56:33.599
going to relax, not forcing yourself, but giving yourself that. Yes,

1778
07:56:33.720 --> 07:56:36.000
it is a command, really, isn't it. When you're telling

1779
07:56:36.080 --> 07:56:45.560
yourself relax in a gentle but firm way that only

1780
07:56:45.880 --> 07:56:51.200
you can really tell yourself in that way. You can't

1781
07:56:51.200 --> 07:56:55.400
really have someone else saying to you, now it relax, relax,

1782
07:56:56.040 --> 07:56:59.959
you know, and it needs to be gentle, but you can't.

1783
07:57:00.240 --> 07:57:07.360
Someone else can't really have the same the same kind

1784
07:57:07.439 --> 07:57:17.080
of influence or power that you have over your own physicality,

1785
07:57:17.919 --> 07:57:26.880
over how you feel because when you say it to

1786
07:57:27.040 --> 07:57:35.439
yourself it means more. It's personal, and your brain and

1787
07:57:35.639 --> 07:57:43.319
your unconscious mind and your body listens to what you say. So,

1788
07:57:43.599 --> 07:57:47.400
for example, we'll test it out. We'll do a little test,

1789
07:57:47.520 --> 07:57:51.159
a few little tests along the way, and you can

1790
07:57:51.240 --> 07:57:57.520
get more of an idea of the force, a positive

1791
07:57:57.720 --> 07:58:04.159
force that you can have in creating a sense of

1792
07:58:04.439 --> 07:58:09.439
comfort and relaxation in your body and your mind quite

1793
07:58:09.560 --> 07:58:22.159
quickly just by you telling yourself to relax. So I

1794
07:58:22.279 --> 07:58:29.000
want to start by it's focus on your hands. So

1795
07:58:29.159 --> 07:58:32.159
focus on your hands and just tell your hands to relax,

1796
07:58:33.200 --> 07:58:38.080
and just say relax. As you focus on your hands,

1797
07:58:40.360 --> 07:58:44.880
you could say my hands are relaxed, or I want

1798
07:58:44.959 --> 07:58:49.240
my hands to relax. I think if you actually do

1799
07:58:49.360 --> 07:58:57.360
it directly by focusing and imagining that your hands can

1800
07:58:57.639 --> 07:58:59.840
hear what you're saying, you know they've got a little

1801
07:59:00.200 --> 07:59:05.680
is this is a bit weird. So talking to your

1802
07:59:05.799 --> 07:59:22.599
hands and just say relax. Noticing how your hands start

1803
07:59:22.680 --> 07:59:38.080
to relax. Now focus on your eyes and tell your

1804
07:59:38.159 --> 07:59:42.919
eyes to relax. You just say in the same word relax,

1805
07:59:44.439 --> 07:59:50.919
and find the right tone for you. You know, I

1806
07:59:51.080 --> 08:00:00.759
might say relax, but you you might say relax or relax.

1807
08:00:01.279 --> 08:00:05.360
You know, you might say it differently to yourself, and

1808
08:00:06.479 --> 08:00:12.479
that's important for you to gauge what feels right for you.

1809
08:00:14.360 --> 08:00:19.240
To just tell your eyes to relax whilst focusing on

1810
08:00:19.360 --> 08:00:24.439
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1811
08:00:24.959 --> 08:00:28.799
and just tell your eyes directly.

1812
08:00:31.000 --> 08:00:31.479
Relax.

1813
08:00:33.360 --> 08:00:33.560
Now.

1814
08:01:00.319 --> 08:01:10.520
Now, I just did that myself, And sometimes you may

1815
08:01:10.639 --> 08:01:15.279
feel that you need a bit more time for the

1816
08:01:15.400 --> 08:01:19.040
different parts to relax, you know, because I start talking

1817
08:01:19.119 --> 08:01:24.439
again and maybe that part hasn't relaxed fully. But what

1818
08:01:24.720 --> 08:01:27.200
happened is that it would just continue to relax even

1819
08:01:27.240 --> 08:01:34.439
though I'm talking. And that's happened with my eyes. Something

1820
08:01:34.520 --> 08:01:39.319
else I noticed is when I started focusing on my eyes,

1821
08:01:39.639 --> 08:01:43.119
they actually almost became They got worse before they got

1822
08:01:43.200 --> 08:01:46.080
better in a way, so that I felt a degree

1823
08:01:46.119 --> 08:01:52.799
of tension growing in my eyes and then disappearing. So

1824
08:01:52.919 --> 08:01:55.599
I think what that was really was just ME becoming

1825
08:01:55.759 --> 08:02:02.040
more aware of the tension that was already there that

1826
08:02:02.159 --> 08:02:06.720
I wasn't. I wasn't focused on it before, so I

1827
08:02:06.919 --> 08:02:25.520
wasn't really acknowledging it or really conscious to those feelings. Yeah,

1828
08:02:25.680 --> 08:02:29.119
my ways is still continuing to relax. As well as

1829
08:02:29.159 --> 08:02:35.080
my hands. Actually, my hands have got a certain kind

1830
08:02:35.119 --> 08:02:41.159
of energy, like not buzzing, but I can kind of

1831
08:02:43.560 --> 08:02:49.400
feel a degree of energy in my hands. Maybe that's

1832
08:02:49.479 --> 08:02:54.319
where the tension is being released. Maybe that's causing that.

1833
08:03:01.720 --> 08:03:03.880
The next part, I think we should focus on the

1834
08:03:03.959 --> 08:03:06.759
back of the neck. That's a part which is quite often,

1835
08:03:08.799 --> 08:03:11.840
well for me, holds tension. I don't know about for yourself,

1836
08:03:12.759 --> 08:03:17.000
but I think it's quite a standard place where tension

1837
08:03:17.159 --> 08:03:23.880
is sometimes held. So, and I'm doing exactly what you're

1838
08:03:23.959 --> 08:03:26.520
doing as you do it as well, so I'm telling

1839
08:03:26.639 --> 08:03:30.799
my body parts to relax as well. So if you

1840
08:03:30.919 --> 08:03:33.919
tell your neck the back of your neck, focus on

1841
08:03:34.000 --> 08:03:40.560
the back of your neck, and just say relax in

1842
08:03:40.639 --> 08:03:43.799
your own words, in your own tone, in your own voice.

1843
08:03:44.439 --> 08:03:46.520
You can say out loud, or you can just say

1844
08:03:46.520 --> 08:03:52.040
it to yourself internally. But you're focusing, and you're saying

1845
08:03:52.080 --> 08:03:56.319
it literally to the back of your neck, as if

1846
08:03:56.400 --> 08:03:59.959
the back of your neck can actually hear what you're saying.

1847
08:04:03.439 --> 08:04:07.479
So do that now, just say relax, so back your neck,

1848
08:04:08.599 --> 08:04:49.840
and I'll do the same. Now, what I noticed, and

1849
08:04:50.279 --> 08:04:54.959
you may have had similar thing is even though I

1850
08:04:55.119 --> 08:05:02.759
was focusing on the back of my neck. Other parts

1851
08:05:03.400 --> 08:05:09.159
started to I don't know, show themselves to me or

1852
08:05:09.880 --> 08:05:12.240
maybe because they want to be relaxed as well. But

1853
08:05:13.000 --> 08:05:17.080
I started noticing the feelings in my shoulders at tension

1854
08:05:17.159 --> 08:05:22.639
in my shoulders and in my upper back. Whether that

1855
08:05:22.880 --> 08:05:28.240
was because my back of my neck was saying, well,

1856
08:05:28.279 --> 08:05:33.240
I'm pretty much okay. It's the other parts that need attention,

1857
08:05:39.639 --> 08:05:42.680
but my low my back of my neck is still relaxing.

1858
08:05:44.119 --> 08:05:46.599
But I just became more aware of other parts that

1859
08:05:46.880 --> 08:05:55.479
needed attention that this might happen and it's not. It

1860
08:05:55.599 --> 08:05:59.040
doesn't mean that it's going wrong. It just means you're

1861
08:05:59.119 --> 08:06:05.759
being notified with more places that also want to feel relaxed.

1862
08:06:09.040 --> 08:06:13.360
So I'm going to focus on my upper back. So

1863
08:06:13.599 --> 08:06:17.240
you can do the same, even if you don't have

1864
08:06:17.400 --> 08:06:22.720
any feelings of tension that are obvious in your upper back,

1865
08:06:24.520 --> 08:06:29.119
if you just focus on your back and the whole

1866
08:06:29.240 --> 08:06:34.000
area from his shoulder blades down to the middle of

1867
08:06:34.080 --> 08:06:38.400
your back, then your spine. And with me, it's more

1868
08:06:38.479 --> 08:06:46.599
the shoulder blades more. Yeah, that's the parts that really

1869
08:06:48.720 --> 08:06:55.560
sort of given me the nod that it needs relaxing.

1870
08:06:55.599 --> 08:06:59.080
The sounds going to ask that part to relax and

1871
08:06:59.240 --> 08:07:25.159
you can do the same now relaxed upper back. There's

1872
08:07:25.200 --> 08:07:30.000
something strange happened there. And this often happens.

1873
08:07:30.080 --> 08:07:31.000
I've been doing this for.

1874
08:07:33.880 --> 08:07:40.639
Sixteen years or something, and often I'm I'm surprised, but

1875
08:07:41.319 --> 08:07:47.759
amazed really that there can be a feeling. So when

1876
08:07:47.799 --> 08:07:51.240
I was focusing on the back of my neck, on

1877
08:07:51.360 --> 08:07:55.959
the back was starting to feel quite stressed and in

1878
08:07:56.200 --> 08:08:02.520
need of attention. There's have started talking to you about

1879
08:08:02.639 --> 08:08:07.639
my upper back and talking about, you know, getting ready

1880
08:08:07.720 --> 08:08:12.840
to ask the upper back to relax. My back already

1881
08:08:12.959 --> 08:08:18.680
started to relax. It's almost as if it doesn't need

1882
08:08:18.880 --> 08:08:28.880
to hear the words, just needs intention, just needs to

1883
08:08:28.919 --> 08:08:42.319
be noticed. That is something that often happens in this

1884
08:08:43.279 --> 08:08:50.759
type of situation is when you start to relax a

1885
08:08:50.880 --> 08:08:54.159
couple of parts of your body, as we've done with

1886
08:08:54.319 --> 08:09:02.000
our hands, our eyes and eyelids, and now back of

1887
08:09:02.040 --> 08:09:10.720
the neck, top of the back, up a back, the

1888
08:09:10.799 --> 08:09:17.439
rest of the body seems to just take notice and

1889
08:09:17.680 --> 08:09:26.159
decide in its own way to start relaxing. Other parts

1890
08:09:26.200 --> 08:09:36.240
of your body start to just become looser. I suppose

1891
08:09:36.360 --> 08:09:38.799
it's kind of like a bit of an avalanche, you know,

1892
08:09:40.439 --> 08:09:43.680
a little ball starts rolling, and before you know it,

1893
08:09:43.840 --> 08:09:47.080
the whole of your body is completely relaxed and can't

1894
08:09:56.200 --> 08:10:03.799
And if you focus on your face, you focus on

1895
08:10:03.880 --> 08:10:12.520
your eyes, your eyelids, your eyebrows, and the muscles around

1896
08:10:12.599 --> 08:10:22.159
your eyes. Maybe you start to notice that your forehead

1897
08:10:22.439 --> 08:10:27.080
is more relaxed than it was. Maybe your face is

1898
08:10:27.200 --> 08:10:33.880
more relaxed. I would say my entire face is a

1899
08:10:34.000 --> 08:10:47.360
lot more relaxed than it was. So we're going to

1900
08:10:47.439 --> 08:10:55.080
focus now on your shoulders again, just like before, Just

1901
08:10:55.240 --> 08:10:59.040
to your shoulders, and when you can do them individity.

1902
08:10:59.200 --> 08:11:03.720
You can do shoulder, left shoulder. I just dially do

1903
08:11:03.880 --> 08:11:08.639
both at the same time, and just tell your shoulders

1904
08:11:08.880 --> 08:11:12.840
as you focus on them in your mind, focus on

1905
08:11:12.959 --> 08:11:17.919
them and they feel maybe you can see them in

1906
08:11:18.040 --> 08:12:05.360
your mind's eye. Just tell your shoulders to relax. I

1907
08:12:05.439 --> 08:12:18.799
feel as nice as they relax. But do you notice,

1908
08:12:21.479 --> 08:12:27.919
especially with my back, is the connection between the different

1909
08:12:28.040 --> 08:12:39.119
parts the back, with shoulders, the neck being all connected

1910
08:12:39.599 --> 08:12:46.000
and being such a large part of your body, it's

1911
08:12:46.000 --> 08:12:54.200
a it's hard to separate them from each other. And

1912
08:12:54.360 --> 08:12:57.000
my lower back is starting to relax on its own.

1913
08:13:03.159 --> 08:13:07.919
Maybe I'm going too slow and that could be an

1914
08:13:07.959 --> 08:13:15.360
issue because we all go at different speeds, and the

1915
08:13:15.560 --> 08:13:18.439
idea of the beginning of this recording was for you

1916
08:13:18.599 --> 08:13:33.479
to be able to just say to yourself, relax without

1917
08:13:33.639 --> 08:13:39.919
focusing on any particular part of your body. Because when

1918
08:13:40.000 --> 08:13:49.799
you know that telling your hands to relax and your

1919
08:13:50.000 --> 08:13:58.680
hand relax, you tell your eyelids and your eyes and

1920
08:13:58.880 --> 08:14:05.200
muscles are round your eyes and your eyebrows to relax,

1921
08:14:09.000 --> 08:14:18.000
and they relax. You tell the back of your neck

1922
08:14:21.319 --> 08:14:37.400
to relax, and it relaxes. You tell your upper back

1923
08:14:44.080 --> 08:14:55.840
to relax, and it relaxes.

1924
08:14:59.400 --> 08:14:59.919
Mm hmm.

1925
08:15:03.599 --> 08:15:42.520
You tell your shoulders to relax, and they relaxed. And

1926
08:15:42.720 --> 08:15:46.799
you told your hands to relax, they relaxed, and they

1927
08:15:46.919 --> 08:16:00.520
continued to relax. When you told your eyelids, the muscles

1928
08:16:00.560 --> 08:16:11.080
around your eyes, your eyebrows to relax, they relaxed and

1929
08:16:11.319 --> 08:16:22.560
continued to relax. When you told the back of your neck,

1930
08:16:23.880 --> 08:16:29.680
focused on the back of your neck and told it

1931
08:16:29.840 --> 08:16:49.360
to relax, the relaxed and continued to relax. When you

1932
08:16:49.520 --> 08:16:59.639
told your upper back to relax, be relaxed and continued

1933
08:17:02.159 --> 08:17:15.919
to relax. As with your shoulders, you told your shoulders

1934
08:17:16.040 --> 08:17:29.360
to relax, and your shoulders relaxed and continued to relax.

1935
08:17:35.040 --> 08:17:43.400
And it's not just that, it's that the rest of

1936
08:17:43.479 --> 08:17:50.599
your body has also been listening, and their relaxation has

1937
08:17:50.799 --> 08:17:56.919
been spread in so from your eyes, the relaxation spread

1938
08:17:57.040 --> 08:18:04.919
to your forehead, around your face, into your skin, into

1939
08:18:05.000 --> 08:18:17.279
your jaw, into the fronts and sides of your neck,

1940
08:18:18.840 --> 08:18:29.560
or way down your chest and stomach. Your relaxed hands

1941
08:18:29.720 --> 08:18:39.639
and shoulders meet up through your arms, relaxing your forearms,

1942
08:18:39.919 --> 08:18:55.919
your upper arms, elbows, your wrists, let you go your

1943
08:18:56.000 --> 08:19:06.439
lower back, hips, buttocks, gry, or just start to relax

1944
08:19:06.639 --> 08:19:19.799
or continue even more comfort spreading through your legs all

1945
08:19:19.840 --> 08:19:28.919
the way down to your ankles, the tops of your feet,

1946
08:19:30.040 --> 08:19:34.720
the sight of your feet, and the bottoms of your

1947
08:19:34.799 --> 08:20:10.560
feet relaxing into your toes, each toe relaxing calm. And

1948
08:20:10.680 --> 08:20:28.279
as your body relaxes more, your mind becomes slower, more peaceful,

1949
08:20:35.959 --> 08:20:43.959
to the point where if you choose to fall asleep,

1950
08:20:49.240 --> 08:21:06.400
you can easy do that, easy dress the way because

1951
08:21:06.439 --> 08:21:14.040
there's nothing going on in your mind. Your brain is peaceful,

1952
08:21:22.400 --> 08:21:55.880
your body continues to rise. And with that connection between

1953
08:21:56.159 --> 08:22:01.319
your body relaxing and the word do you say to

1954
08:22:01.479 --> 08:22:15.240
yourself relax means that you don't need to focus on

1955
08:22:15.520 --> 08:22:23.439
just one part. You can just focus on your entire body,

1956
08:22:29.959 --> 08:22:54.759
saying the powerful word relax. And there's those familiar sensations

1957
08:22:56.040 --> 08:23:13.119
of comfort spreading throughout your body, listening and calming and heathing,

1958
08:23:17.119 --> 08:23:19.520
every part of your body.

1959
08:23:22.119 --> 08:23:25.240
Feeling more.

1960
08:23:27.880 --> 08:23:46.639
Relaxed. So all you need to do now one is

1961
08:23:46.840 --> 08:24:09.560
just tell yourself relax and absurd feting completely comfort the

1962
08:24:09.680 --> 08:24:47.319
boy come so starting now with number twenty nineteen eighteen

1963
08:24:58.000 --> 08:26:58.799
seventeen sixteen f four thirty too well.

1964
08:27:43.400 --> 08:30:14.439
Eight us.

1965
08:31:23.959 --> 08:33:13.880
Eighths sip.

1966
08:34:05.040 --> 08:39:10.200
Six dust.

1967
08:37:39.200 --> 08:38:17.759
Us one.

1968
08:38:24.080 --> 08:38:40.759
So counted down from ten to one ten nine eight

1969
08:38:43.599 --> 08:39:08.400
seven six five four three two one. And maybe that

1970
08:39:08.599 --> 08:39:12.720
was a bit too quick in order to relax. Maybe

1971
08:39:12.720 --> 08:39:17.040
it's a bit too fast for you to notice the

1972
08:39:18.360 --> 08:39:25.159
calming of your body, maybe even a little bit of

1973
08:39:25.279 --> 08:39:29.200
pressure there. Like you'll count it down from ten to one.

1974
08:39:29.319 --> 08:39:32.599
What do you expect me to do, man, expect me

1975
08:39:32.680 --> 08:39:41.279
to stick go floppy just because you're counting down two.

1976
08:39:42.319 --> 08:39:45.599
If you try it again, but this time, I'll go

1977
08:39:45.680 --> 08:39:52.720
a bit slower this time, as you focus on the

1978
08:39:52.880 --> 08:39:57.000
whole of your body before we focus on your legs,

1979
08:39:59.439 --> 08:40:09.720
just notice how your body does start to feel more relaxed.

1980
08:40:14.479 --> 08:40:49.279
With every number that I count down ten nine, eight, seven, six,

1981
08:40:57.759 --> 08:42:06.680
five four three two one, and just notice how how

1982
08:42:06.759 --> 08:42:16.880
you feel, generally, how your body feels. It's not necessarily

1983
08:42:16.959 --> 08:42:27.360
even about counting down from ten to one. It's that

1984
08:42:27.639 --> 08:42:40.479
space that you have, that body space between what's being

1985
08:42:44.040 --> 08:42:56.319
active physically or mentally, just sitting or lying down, just

1986
08:42:56.560 --> 08:43:01.080
being there, not doing anything, not so in anything, or

1987
08:43:01.880 --> 08:43:08.200
needing to think about anything. So it opens up a space,

1988
08:43:09.200 --> 08:43:18.319
you know, a bit of a space, a gap. And

1989
08:43:18.439 --> 08:43:23.000
the more I came down from the tental one, the

1990
08:43:23.080 --> 08:43:31.040
bigger that gap becomes. So there's that gap of calmness,

1991
08:43:32.520 --> 08:43:47.240
of comfort and relaxation. It's a nice feeling, yeah, And

1992
08:43:47.400 --> 08:43:59.599
it moves those stresses or discomforts physically or emotionally, moves away.

1993
08:44:00.759 --> 08:44:07.360
M allows you.

1994
08:44:10.080 --> 08:44:10.599
To just.

1995
08:44:13.560 --> 08:44:20.279
Slow down, someone to count again from ten down to one,

1996
08:44:20.720 --> 08:44:30.959
and notice that gap widening, the gap. And as it widens,

1997
08:44:31.000 --> 08:44:37.040
it's almost like the stress and attention falls into the

1998
08:44:37.159 --> 08:45:33.840
gap and gives you that distance, that space. Now ten nine, six, eight, seven, six,

1999
08:45:46.599 --> 08:47:07.200
five four three two one. Now, how does your body

2000
08:47:07.520 --> 08:47:34.799
feel now? Can you notice that you feeling calmer? Are

2001
08:47:34.840 --> 08:48:03.560
you feeling more relaxed? As we now focus on your legs,

2002
08:48:05.279 --> 08:48:25.720
just your legs. We're just gonna start with focusing on

2003
08:48:26.200 --> 08:48:45.319
your thighs. Of course, it's not the most exciting thing

2004
08:48:45.479 --> 08:48:52.000
to be doing, because I'm sure like most of your

2005
08:48:52.040 --> 08:49:04.479
body is not not going on right now. Just focusing

2006
08:49:05.159 --> 08:49:10.720
on the whole of your thighs, the tops of your thighs,

2007
08:49:11.560 --> 08:49:16.880
the sides of your thighs, the bottoms of your thighs,

2008
08:49:18.360 --> 08:49:23.840
your outer thighs, and your inner thighs. Basically the whole

2009
08:49:23.919 --> 08:49:31.400
of your thigh that leads into your hip and it

2010
08:49:31.520 --> 08:49:42.240
goes down to your knee joints. Now, this is a

2011
08:49:42.319 --> 08:49:50.720
big area. It's a very heavy area, it's very strong.

2012
08:49:51.959 --> 08:49:56.959
Probably the strongest muscles in your body are in your thighs.

2013
08:50:07.159 --> 08:50:13.400
But I don't think we perhaps will give enough attention

2014
08:50:14.799 --> 08:50:28.200
to our thighs. Perhaps we don't acknowledge how important our

2015
08:50:28.439 --> 08:50:48.560
thighs are to our lives, how much they actually do

2016
08:50:48.799 --> 08:51:02.599
for us all through our lives. And it may seem

2017
08:51:02.680 --> 08:51:07.799
to sound really weird, but I think that all of

2018
08:51:07.880 --> 08:51:18.680
our body parts, especially our thighs, need some TLC, a

2019
08:51:18.759 --> 08:51:31.840
bit of love shown, a bit of acknowledgement, thank you,

2020
08:51:35.000 --> 08:51:39.959
gratitude for what our thighs do.

2021
08:51:40.200 --> 08:51:40.520
For us.

2022
08:51:47.119 --> 08:51:52.720
And I know this may sound a bit strange. Maybe

2023
08:51:52.759 --> 08:51:55.560
you think, why am I sure that I should be

2024
08:51:55.599 --> 08:52:00.400
out in the garden hugging a tree or something. Well,

2025
08:52:04.520 --> 08:52:06.799
it's hard to set a microphone up on a tree.

2026
08:52:07.880 --> 08:52:10.080
That's why I'm doing this indoors. Otherwise I would be

2027
08:52:10.159 --> 08:52:13.880
outside hugging a tree. Now I can't see the television

2028
08:52:13.919 --> 08:52:22.520
from the tree. If you move down to your knees

2029
08:52:24.439 --> 08:52:32.360
gain such an important part. And I think we don't

2030
08:52:32.439 --> 08:52:40.279
necessarily I'll speak for myself here, I don't necessarily appreciate

2031
08:52:42.080 --> 08:52:47.159
all that my knees do for me until I have

2032
08:52:47.279 --> 08:52:52.520
a problem with my knee. It's occasionally if I maybe

2033
08:52:52.560 --> 08:52:58.159
i'll pash it or it's aching for some reason. It's

2034
08:52:58.400 --> 08:53:04.159
then that I realize how much it does. You know,

2035
08:53:04.240 --> 08:53:10.200
the benefit of being able to use my legs without

2036
08:53:11.959 --> 08:53:19.200
any kind of physical discomfort is a beautiful thing that's

2037
08:53:19.439 --> 08:53:27.799
possibly not appreciated until it's temporarily removed. You know that's comfort.

2038
08:53:31.919 --> 08:53:36.560
But as you focus on your knees, regardless of how

2039
08:53:36.599 --> 08:53:44.080
your knees feel, you can have that sense of gratitude

2040
08:53:45.639 --> 08:53:48.240
and love to your knees for all that they do

2041
08:53:48.439 --> 08:54:01.439
for you, and you can still have that attention on

2042
08:54:01.560 --> 08:54:08.240
your thighs. Maybe notice how your thighs feel. Maybe you've

2043
08:54:08.439 --> 08:54:26.000
noticed that they are relaxing more deeply as you focus

2044
08:54:26.200 --> 08:54:31.759
now on the bottoms of your legs, your shins, and

2045
08:54:31.880 --> 08:54:38.439
your calf muscles. The bones between your knees and your

2046
08:54:38.520 --> 08:54:51.880
feet incorporate, and of course your ankles so important. Anyone

2047
08:54:51.959 --> 08:54:56.720
that's had even like the slightest sprain of an ankle

2048
08:54:57.959 --> 08:55:04.520
knows how how much we take our ankles for granted.

2049
08:55:10.400 --> 08:55:12.400
And it's kind of strange in a way when you

2050
08:55:12.520 --> 08:55:18.080
think that. You know, logically, our wrists are a lot

2051
08:55:18.240 --> 08:55:23.080
thinner than the rest of our arms, which is okay,

2052
08:55:23.200 --> 08:55:26.880
it doesn't I can't see any problem with that because

2053
08:55:26.919 --> 08:55:32.919
we're just picking stuff up. But our ankles so much

2054
08:55:33.240 --> 08:55:42.840
thinner than the rest of our legs, and from a

2055
08:55:42.959 --> 08:55:47.799
physics perspective or logical even it doesn't really make sense

2056
08:55:49.159 --> 08:55:56.520
that all this weight would ultimately be resting on your

2057
08:55:56.599 --> 08:56:11.639
ankles then leading to your feet. That thin area, thin bone. Yeah,

2058
08:56:11.680 --> 08:56:17.400
it does so much great work. Supports us, supports our

2059
08:56:17.479 --> 08:56:29.599
body for a lifetime, helps us to balance, helps.

2060
08:56:29.319 --> 08:56:29.639
You to.

2061
08:56:33.599 --> 08:56:42.840
Get around and be mobile. And there's the calf muscles.

2062
08:56:42.880 --> 08:56:50.479
Of course, when I was younger, I couldn't see the

2063
08:56:50.560 --> 08:56:55.639
point in calf muscles. Didn't seem to do anything. Okay,

2064
08:56:56.759 --> 08:57:00.040
if I walked around on tiptoes, then my calf so

2065
08:57:00.360 --> 08:57:03.840
get some work. But of course that's not true. The

2066
08:57:04.000 --> 08:57:08.360
calf muscles are being used whenever we use our legs,

2067
08:57:14.000 --> 08:57:26.599
and your shins there to protect your lower legs, shaped

2068
08:57:26.639 --> 08:57:31.360
in a way, almost as a protector for the bone,

2069
08:57:38.919 --> 08:57:50.840
leading of course to your ankles and your feet. But

2070
08:57:50.919 --> 08:57:52.840
we're not going to focus on your feet. We're just

2071
08:57:52.919 --> 08:57:59.040
going to focus on the legs. And I realize, but

2072
08:57:59.200 --> 08:58:02.919
now that I've been change your feet, it probably focuses

2073
08:58:03.159 --> 08:58:06.279
on them anyway, So maybe I should focus on your

2074
08:58:06.319 --> 08:58:12.159
feet a little bit. You can have them in your

2075
08:58:12.200 --> 08:58:18.599
awareness the same as you have your thighs in your awareness.

2076
08:58:19.439 --> 08:58:23.360
Even though we haven't been focusing on your thighs a

2077
08:58:23.479 --> 08:58:34.560
few minutes, we've been focusing on your ankles, there's still

2078
08:58:34.639 --> 08:58:49.720
that sensation of comfort in your thighs, and there's that

2079
08:58:50.200 --> 08:58:59.959
movement of energy because the thighs hold lots of different sensations.

2080
08:59:01.680 --> 08:59:06.520
Of course, there's the muscles, the big straw muscles that

2081
08:59:06.639 --> 08:59:19.479
we have in our thighs, but the skin on the

2082
08:59:19.639 --> 08:59:25.119
outside of the thighs, as in the outside of all

2083
08:59:25.200 --> 08:59:34.040
of our body can be very sensitive, sensitive to the touch,

2084
08:59:36.799 --> 08:59:50.159
sensitive to temperature. And inside your thighs the bones, there's

2085
08:59:51.200 --> 08:59:56.319
the muscle, there's the blood, vessels, the ar trees, all

2086
08:59:56.479 --> 09:00:05.880
this stuff that's inside your thighs. I guess sometimes it'd

2087
09:00:05.919 --> 09:00:10.040
be nice if you could actually put your fingers inside

2088
09:00:10.119 --> 09:00:15.520
your thighs and a message, so you can message on

2089
09:00:15.639 --> 09:00:18.880
the outside, of course, and to be able to get

2090
09:00:19.080 --> 09:00:22.959
deep into the muscles, to be able to just message

2091
09:00:24.000 --> 09:00:28.880
inside your thighs, message in the bones of your leg,

2092
09:00:31.080 --> 09:00:40.959
massage in all the veins, and just gently healing your thighs,

2093
09:00:44.840 --> 09:00:50.080
and you could move down message and inside your knees,

2094
09:00:51.560 --> 09:00:58.360
just message in those bones, but with healing fingertips, spreading

2095
09:00:58.479 --> 09:01:04.240
that healing energy deep into the joints of your knees.

2096
09:01:09.639 --> 09:01:13.360
Of course, there's the back of your your knee, you know,

2097
09:01:13.479 --> 09:01:19.439
the inside crease where your knee is. It's a really

2098
09:01:19.680 --> 09:01:25.560
sensitive area. Very it feels very nice when you stroke it.

2099
09:01:26.959 --> 09:01:30.319
That might be because it's an area that's not really

2100
09:01:30.479 --> 09:01:36.959
touched very often. It's almost like a hidden part a

2101
09:01:37.319 --> 09:01:44.040
crease in your legs. It's almost it's like a part

2102
09:01:44.159 --> 09:01:49.000
that has a sensitivity which is a little bit different.

2103
09:01:56.880 --> 09:02:06.759
Of course, it's protected by your legs. So you can

2104
09:02:06.840 --> 09:02:12.200
imagine putting your fingers into that crease in your legs.

2105
09:02:18.000 --> 09:02:21.599
Fold in between your legs, you can just message with

2106
09:02:21.720 --> 09:02:28.639
your fingertips. Imagine your fingertips are going inside message in

2107
09:02:28.759 --> 09:02:38.279
the muscle tissue. You can of course field the bones

2108
09:02:38.720 --> 09:02:50.680
of your knees heading through your fingertips, and then as

2109
09:02:50.720 --> 09:02:56.400
you go down to your calf muscles, and that's the

2110
09:02:56.479 --> 09:02:59.880
part I'd like to be able to really put my

2111
09:03:00.119 --> 09:03:08.880
fingertips deep inside like half muscles, massage in every single

2112
09:03:09.919 --> 09:03:21.560
tissue of that muscle, healing every part, and then doing

2113
09:03:21.639 --> 09:03:29.919
the same for my shins, massage in gently stroking the bones,

2114
09:03:31.720 --> 09:03:37.360
gently stroking them, healing in a loving way, because they

2115
09:03:37.520 --> 09:03:43.840
deserve to be treated as the precious bones that they are,

2116
09:03:45.200 --> 09:03:48.479
because our legs are so precious as in all the

2117
09:03:48.560 --> 09:03:53.880
other parts of our body, and more precious of any

2118
09:03:54.040 --> 09:04:08.959
chore on the planet. When when you start to think

2119
09:04:09.040 --> 09:04:21.599
about your legs in this way, it can change your perspective.

2120
09:04:24.319 --> 09:04:30.080
It might sound a bit a bit silly to start

2121
09:04:30.159 --> 09:04:36.919
with the idea of having love for your legs, showing

2122
09:04:36.959 --> 09:04:45.200
appreciation for your thighs, wanting to be able to put

2123
09:04:45.240 --> 09:04:53.080
your hands in your thighs, the massage the muscles and

2124
09:04:53.200 --> 09:04:58.000
the bones, and to get your fingers deep in there,

2125
09:04:59.200 --> 09:05:07.919
releasing all tension. Just to show how much you care

2126
09:05:11.240 --> 09:05:16.360
about your legs, how much you care for what your

2127
09:05:16.479 --> 09:05:26.119
legs do for you regularly, your knees, your calves, your ankles,

2128
09:05:30.439 --> 09:05:38.040
the strength of your ankles, considering how thin they are

2129
09:05:38.279 --> 09:05:46.040
compared to the rest of your legs, especially your thighs. Yeah,

2130
09:05:46.119 --> 09:05:58.200
they're so strong, so flexible, absolutely amazing things. Your ankles

2131
09:05:58.520 --> 09:06:07.639
are truly a gift because of what they do for you,

2132
09:06:13.120 --> 09:06:20.080
supporting all that weight, regardless of how what weight you are,

2133
09:06:21.239 --> 09:06:26.040
even if you're only eight stone, there still a lot

2134
09:06:26.080 --> 09:06:32.760
of weight for these little ankles. Now, I'm a lot

2135
09:06:32.959 --> 09:06:42.919
heavier than eat stone double down, yet my ankles support

2136
09:06:43.000 --> 09:06:50.360
my body all the time. Whether they do give off

2137
09:06:50.400 --> 09:06:55.959
a sigh of relief when I sit down, as in fact,

2138
09:06:56.000 --> 09:07:05.000
my whole legs do. My feet feet also go, my

2139
09:07:05.160 --> 09:07:32.680
toes clap. We're so happy. Your legs really are amazing,

2140
09:07:35.279 --> 09:07:38.959
and I know to talking about talking about your legs

2141
09:07:39.080 --> 09:07:45.519
is probably possibly one of the most most boring things

2142
09:07:45.559 --> 09:07:52.760
you've ever heard anyone say possibly you're boring or not.

2143
09:07:54.360 --> 09:08:09.800
Everything I said is true. Your legs are amazing. Your

2144
09:08:09.919 --> 09:08:22.519
licks deserve not just respect, they deserve to relax deeply.

2145
09:08:29.839 --> 09:08:33.160
They deserve to take some time out of the day

2146
09:08:35.360 --> 09:09:11.800
to just lego completely. Your licks really can relax. And

2147
09:09:11.919 --> 09:09:15.839
because the legs are so such a most, you know,

2148
09:09:16.120 --> 09:09:22.040
very important part of your body, and your relax your legs,

2149
09:09:22.120 --> 09:09:29.360
the rest of your body also naturally follows in that

2150
09:09:33.080 --> 09:09:43.919
journey of comfort. I can feel it in my hips.

2151
09:09:45.319 --> 09:09:52.440
My hips feel really loose, and also my lower back

2152
09:09:52.519 --> 09:09:59.080
as well. My lower back really feels it feels stretched,

2153
09:10:00.239 --> 09:10:03.279
even though I'm just sitting in a chair and there's

2154
09:10:03.360 --> 09:10:08.599
no stretching as far as I'm aware that I'm doing.

2155
09:10:09.639 --> 09:10:12.279
It's almost as if the muscles are just relaxed so

2156
09:10:12.519 --> 09:10:18.440
much that there is a natural stretch as the tension

2157
09:10:19.360 --> 09:10:40.599
has reduced a lot. And I'm now going to count

2158
09:10:40.680 --> 09:10:48.559
down from ten down to one, and you can continue

2159
09:10:50.400 --> 09:11:16.639
to feel wonderfully relaxed. Ten nine, eight, seven, six, five,

2160
09:11:21.319 --> 09:11:49.360
four three two one relax. So I'm just going to

2161
09:11:49.480 --> 09:11:54.839
count down from five down to one, and as a countdown,

2162
09:11:56.120 --> 09:12:03.360
if you just focus on the numbers, the numbers counting down,

2163
09:12:04.440 --> 09:12:08.319
and notice how you feel.

2164
09:12:10.680 --> 09:12:11.839
In this moment.

2165
09:12:13.279 --> 09:12:17.680
As you hear the numbers counting down, knowing that those

2166
09:12:17.839 --> 09:12:30.879
numbers counting down represent you feeling calmer, not just in

2167
09:12:31.000 --> 09:12:39.519
your body, but also relaxing your mind. Just notice how

2168
09:12:39.599 --> 09:12:45.440
you feel. There's nothing to do, there's nothing to say,

2169
09:12:46.120 --> 09:13:03.160
there's nothing to think about, starting with number five, four,

2170
09:13:12.680 --> 09:13:48.440
three two one. How as you notice the gradual letting

2171
09:13:48.559 --> 09:13:57.040
go with the tension in your body, you may also

2172
09:13:57.639 --> 09:14:03.080
begin to notice and be aware of how your mind

2173
09:14:04.199 --> 09:14:12.080
is starting to slow down. This is just a natural

2174
09:14:12.919 --> 09:14:20.879
thing that happens. It's not really a special procedure. It's

2175
09:14:21.000 --> 09:14:26.279
just natural. Because is your body relaxes, your mind also

2176
09:14:27.040 --> 09:14:31.919
starts to relax. And the more your mind relaxes, the

2177
09:14:32.040 --> 09:14:37.480
more your body relaxes. It's just a continuous circle of relaxation.

2178
09:14:43.519 --> 09:14:50.279
And there is that calmness that comes from relative quietness.

2179
09:14:51.879 --> 09:14:56.760
You know, even even if this background sounds either your

2180
09:14:56.959 --> 09:15:05.319
side or minds, you're going to be quite calm. You know,

2181
09:15:05.360 --> 09:15:10.000
you haven't got the television on, there's no music in

2182
09:15:10.120 --> 09:15:12.959
the background. Unless you're listening to the recorded with music,

2183
09:15:13.080 --> 09:15:20.279
of course, you're very likely not going to be sitting

2184
09:15:20.319 --> 09:15:23.480
in a room with other people. Of course you might be,

2185
09:15:23.680 --> 09:15:28.040
but generally it's more ideal if you can do this

2186
09:15:28.239 --> 09:15:39.279
on your own, so no distractions, and when you stop

2187
09:15:39.400 --> 09:15:54.839
thinking about stuff, relaxation automatically rises, a sense of comfort

2188
09:15:56.599 --> 09:16:05.440
starts to grow, and without trying to build it up

2189
09:16:05.519 --> 09:16:16.599
into something fantastical or something magical, this is just a

2190
09:16:16.839 --> 09:16:29.360
natural process, something that's easy to accomplish. In fact, it's

2191
09:16:29.480 --> 09:16:37.720
almost the sense of relaxing completely happens really when you

2192
09:16:37.839 --> 09:16:41.800
put no effort into it. It's not something that you

2193
09:16:41.919 --> 09:16:53.160
can really force. It's something that happens naturally. And part

2194
09:16:53.760 --> 09:17:02.559
of the process of this recording and others is simply

2195
09:17:04.279 --> 09:17:16.360
two allow you to take advantage of this space, this time,

2196
09:17:19.440 --> 09:17:30.279
to just let go, to just be here, to be

2197
09:17:30.959 --> 09:17:44.360
in tune with how you feel, yet with the intention

2198
09:17:46.599 --> 09:17:58.040
of wanting to relax deeply and maybe even to fall asleep,

2199
09:17:59.239 --> 09:18:04.400
depending on what it is that you wish for yourself

2200
09:18:06.160 --> 09:18:21.199
in this moment. As we know, relaxing is the majority

2201
09:18:22.440 --> 09:18:26.919
of the process of falling asleep. The actual falling asleep

2202
09:18:27.000 --> 09:18:33.760
part is a tiny bit at the end. The deeper

2203
09:18:35.080 --> 09:18:57.360
relaxed you become, the easier you find yourself drifting. But

2204
09:18:57.480 --> 09:19:04.080
you can also, if you choose, stay focused on my

2205
09:19:04.279 --> 09:19:33.199
voice and really enjoy the process, gradually relaxing each muscle

2206
09:19:37.800 --> 09:20:04.680
in your body effortlessly and just observing the sensation of

2207
09:20:04.959 --> 09:20:20.559
letting go completely. This time, I'm going to count from

2208
09:20:20.800 --> 09:20:30.959
six down to one, and you can notice your mind

2209
09:20:33.599 --> 09:20:47.000
calming down more with each number that you hear me say, naturally,

2210
09:20:48.080 --> 09:23:00.839
feeling calm and slow, beeaceful, six, five, four, three, two,

2211
09:23:29.400 --> 09:24:00.400
what being aware? How your mind to slow right down,

2212
09:24:03.599 --> 09:24:26.959
sinking deeply into relaxation. And as you focus on your mind,

2213
09:24:27.279 --> 09:24:37.239
you may notice that there are some thoughts still there,

2214
09:24:39.800 --> 09:24:49.360
maybe some stubborn thoughts that for some reason perhaps need

2215
09:24:49.440 --> 09:24:50.040
your attention.

2216
09:24:57.080 --> 09:24:58.360
So what you can do is.

2217
09:25:03.879 --> 09:25:11.639
Send love to those thoughts. Sprinkle those thoughts.

2218
09:25:15.839 --> 09:25:16.360
With love.

2219
09:25:18.080 --> 09:25:22.319
I all petals from a flower. Just sprinkle over them,

2220
09:25:23.800 --> 09:25:31.959
petals filled with love towards those thoughts, to let those thoughts.

2221
09:25:31.760 --> 09:25:32.199
Know that.

2222
09:25:34.400 --> 09:25:39.879
You're not abandoned in them. You just need them, to

2223
09:25:40.040 --> 09:25:51.519
require them to just calm down, slow down, quiet down.

2224
09:25:55.440 --> 09:26:07.199
And now, so as you focus on those remaining thoughts,

2225
09:26:08.480 --> 09:26:12.519
as we count down this time from seven down to one.

2226
09:26:14.120 --> 09:26:28.160
With each number, just imagine sprinkling those flower petals of love, kindness,

2227
09:26:29.760 --> 09:26:41.599
gratitude over those thoughts, which will allow them to just

2228
09:26:43.080 --> 09:26:58.080
melt away and relax deeply. With every number, those thoughts

2229
09:26:58.199 --> 09:29:24.879
will become more and more relaxed. Starting of a number seven, six, five, four, three, one.

2230
09:29:41.800 --> 09:29:47.839
Lets you now, that is how.

2231
09:29:49.440 --> 09:30:09.120
Relaxed your feeling in your body. We're going to focus

2232
09:30:13.000 --> 09:30:22.639
on your hands. Is the more relaxed your hands are,

2233
09:30:25.000 --> 09:30:28.599
the more relaxed your body and mind.

2234
09:30:43.800 --> 09:30:44.360
And as.

2235
09:30:45.959 --> 09:30:56.080
You focus on your hands and your fingers, there's nothing

2236
09:30:56.599 --> 09:31:01.319
needed to be done. There's no clenching of fists or

2237
09:31:02.400 --> 09:31:07.519
dance in the fingers or anything like that. M hm hm,

2238
09:31:12.199 --> 09:31:26.480
it's just noticing and focusing on your hands. Notice how

2239
09:31:26.559 --> 09:31:27.559
they feel.

2240
09:31:41.879 --> 09:31:42.319
A kiss.

2241
09:31:42.400 --> 09:31:52.360
The more relaxed to your hands feel, the calm your

2242
09:31:52.599 --> 09:32:04.480
mind feels, and the more comfort you feel throughout your body.

2243
09:32:09.720 --> 09:32:13.559
Oh gee, may.

2244
09:32:15.800 --> 09:32:44.480
Have already noticed. I feel mind is starting to dress.

2245
09:32:58.199 --> 09:33:12.319
Like you said, just on your hands and fingers, allowing.

2246
09:33:12.360 --> 09:33:13.720
Them to.

2247
09:33:16.120 --> 09:33:27.599
Experience a real deepening of that relaxation in your hands

2248
09:33:27.720 --> 09:33:54.440
and fingers more and more relaxed. With each number from eight.

2249
09:33:56.680 --> 09:34:02.959
Down to one, you can.

2250
09:34:02.959 --> 09:34:14.800
Almost feel that healing, relaxing energy spreading into your hands

2251
09:34:15.919 --> 09:34:30.120
and fingers becoming relaxing.

2252
09:34:32.559 --> 09:34:34.559
With each number.

2253
09:34:36.599 --> 09:34:55.839
You hear, coming down, light down to one, drifting, drifting

2254
09:34:56.000 --> 09:39:02.519
again starting least eight seven, four, three, two, just being

2255
09:39:02.919 --> 09:39:13.199
here now, nothing to think about, nothing to do, nothing

2256
09:39:13.319 --> 09:39:28.400
to say, and everything just feels calm. This is your

2257
09:39:28.599 --> 09:39:36.959
natural state of being. This is how you just normally.

2258
09:39:36.760 --> 09:39:45.760
Feel when you take away all that other stuff, add

2259
09:39:47.760 --> 09:39:50.080
things like stress and worry here.

2260
09:39:53.080 --> 09:39:54.120
I think.

2261
09:39:57.080 --> 09:39:59.279
Anxiety change.

2262
09:40:03.760 --> 09:40:10.400
Generally thinking about stuff. You take that away, which is

2263
09:40:10.519 --> 09:40:10.959
what we do.

2264
09:40:11.720 --> 09:40:12.559
What we do now.

2265
09:40:19.040 --> 09:40:19.760
You left with.

2266
09:40:22.519 --> 09:40:31.559
A real sense of peacefulness, which comes to you very quickly,

2267
09:40:35.760 --> 09:40:39.120
because ultimately it's just a.

2268
09:40:39.360 --> 09:40:51.440
Feeling, a feeling of confidence, almost.

2269
09:40:51.120 --> 09:40:54.760
As if you've got inside yourself and you've found a

2270
09:40:54.959 --> 09:40:57.720
special place where.

2271
09:40:59.839 --> 09:41:00.639
A thing.

2272
09:41:03.879 --> 09:41:12.120
Is peaceful, a place where you can film relax and

2273
09:41:12.279 --> 09:41:21.080
your natural sense of comfort, a place where you can

2274
09:41:21.199 --> 09:41:30.680
be you, where you can accept yourself with who you are,

2275
09:41:33.239 --> 09:41:39.879
the place where you're not trying to please anybody else ever,

2276
09:41:44.080 --> 09:41:52.440
place where you can actually not just you love yourself

2277
09:41:52.599 --> 09:41:56.480
good in some ways for more course of good. You

2278
09:41:56.599 --> 09:42:14.639
can like yourself, appreciate who you are, a sense of gratitude.

2279
09:42:17.680 --> 09:42:29.160
See the air world. That's also a place where you

2280
09:42:31.519 --> 09:42:33.519
can actually feel.

2281
09:42:34.879 --> 09:42:48.959
The heaving energy soaking into your body. Heaving energy soaking

2282
09:42:50.160 --> 09:43:05.120
into your body, the heaving energy spreads through veins, travel.

2283
09:43:04.839 --> 09:43:11.239
Into each and every single part of your body.

2284
09:43:17.199 --> 09:43:21.680
When you start to realize that actually that healing.

2285
09:43:21.480 --> 09:43:30.080
Energy, it's not just entered into your brain, it's become

2286
09:43:30.160 --> 09:43:32.559
a part of your brain.

2287
09:43:37.279 --> 09:43:39.279
And the spinal fluid.

2288
09:43:41.480 --> 09:43:49.199
It is now mixed with healing energy, not.

2289
09:43:49.559 --> 09:43:57.519
Just allowing you to feel so much more relaxed and

2290
09:43:57.800 --> 09:44:10.279
healthy in this moment, but also you start to realize

2291
09:44:10.559 --> 09:44:20.440
that actually, what's happening now with that healing, relaxing energy

2292
09:44:21.400 --> 09:44:33.360
spreading through your body, it's actually changing your life. It's

2293
09:44:33.440 --> 09:44:38.959
actually changing the way you're going to feel not just now,

2294
09:44:40.760 --> 09:44:47.559
but tomorrow and the next day as your health improves,

2295
09:44:51.160 --> 09:44:58.519
not just your physical health, but your mental health. Things

2296
09:44:58.959 --> 09:45:04.160
that east go for you in the past, for some reason,

2297
09:45:05.319 --> 09:45:12.919
no longer have the effect that they used to because

2298
09:45:13.040 --> 09:45:15.360
something has changed.

2299
09:45:16.400 --> 09:45:17.639
Deep within you.

2300
09:45:22.760 --> 09:45:29.120
Maybe things that used to cause you to feel anger

2301
09:45:32.959 --> 09:45:40.319
no longer have that power to control you.

2302
09:45:42.800 --> 09:45:45.199
The way they seem to be able to before.

2303
09:45:48.839 --> 09:45:57.040
And you realize that you are the world. It decides.

2304
09:45:59.599 --> 09:46:11.680
What affects you. You're one who decides to feel relaxed

2305
09:46:12.559 --> 09:46:17.000
and calm when you choose.

2306
09:46:20.239 --> 09:46:34.720
To enjoy noticing these natural developments and healing continue to

2307
09:46:34.879 --> 09:46:49.279
grow and improve your life day by day, including of course,

2308
09:46:49.360 --> 09:47:06.879
your ability to relax so much easier and sleeping is

2309
09:47:06.919 --> 09:47:08.519
the most natural thing