Aug. 10, 2025

(music) (10 hours) Living with Lupus - Deep Healing & Gentle Resilience | Jason Newland | 10th August 2025

(music) (10 hours) Living with Lupus - Deep Healing & Gentle Resilience | Jason Newland | 10th August 2025
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Living with Lupus – Deep Healing & Gentle Resilience is a deeply relaxing, hypnosis session designed to help those living with Lupus find comfort, balance, and inner strength. Using gentle guided relaxation, layered deepening techniques, and soothing visualisations, this session encourages your immune system to work in harmony, eases pain signals, and promotes a calm, restorative state. With elements of modern neuroscience, pain relief metaphors, and future pacing, it’s perfect for reducing stress, supporting emotional well-being, and nurturing the body’s natural resilience. Whether you’re experiencing a flare-up or simply need time to rest and restore, this hypnosis offers a safe space to relax deeply and reconnect with your body’s capacity for healing.

Become a supporter of this podcast: https://www.spreaker.com/podcast/hypnosis-for-sleeping-deeply--6340116/support.
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Hello, and welcome to Jasonnewland dot com. My name's Jason

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new Land. I hope you will please only listen when

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you can safely close your eyes. This recording is called

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Living with Loopus Deep Healing and Gentle Resilience. It's a

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hypnosis session really very much focused on contributing to deep relaxation,

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focusing no relaxation, evidence based pain relief and immune modulation

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techniques as a manfulsn't it?

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So?

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This is the content involves lots of different aspects also

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including aspects of modern neuroscience, especially neuroplasticity, pain perception, and

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strain regulation. It's starting to sound like a ted talk,

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isn't it.

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M M.

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Just letting you know how I'll put this together. So

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it's there's quite a lot in here. Ultimately it's for

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people with lupus, and I hope it's useful for you.

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If you have not already said it, because I might

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have done. Please unlest someone you can safely closerize. This

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is not a replacement for professional medical advice. Please get

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your doctor's permission before listening to this. Now. I'm sitting

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here in my on my reclined sofa with my little boy, Vinny,

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my little Jack Russell. He's just asleep, chilling out. This

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is mine and his time together to just relax, and

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this is your time. The time to rest, to let

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the body be cradled in comfort, and to allow the

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mind to drift into a place where healing and calm

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can be nurtured. You may have been through a lot

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in your life, and living with lupis cantus sometimes feel unpredictable, challenging,

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even exhausting. But here, right now, you don't need to

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do anything except let my voice guide you. Now. You

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might be sitting or lying down. If you are sitting down,

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make sure it's a chair that supports your body, especially

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in the case of you may fall asleep. Apparently I've

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not got the most exciting voice. Your eyes may begin

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to soften, and as you hear my voice, you may

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notice the gentle rhythm of your breathing, slowly deepening each breath,

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carrying you towards a more comfortable, more peaceful place. As

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you listen, you might notice your body already making tiny adjustments,

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shift in to find the perfect position. Maybe your shoulders

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drop a little, just a little, Perhaps your jaw loosens, loosens,

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and You don't have to make it happen. It's not

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about force in anything, because your body already knows how

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to relax, and it's been waiting for permission to do

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just that.

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Relax.

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We were all born with the ability to relax so deeply,

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so naturally. So let's invite relaxation in to your body,

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your mind, your brain. Now, starting at the very top

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of your head, imagine a warm, gentle wave of comfort,

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perhaps like soft golden light or a gentle mist, spreading

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from the crown of your head, sooththing your scalp and

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easing the forehead, smoothing away any lines. As the muscles

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around your eyes softened, and that softness travels down your cheeks,

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across your chare, down into your neck, releasing any tension

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that may have been stored there. The warmth flows into

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your shoulders, loosening, releasing, letting, then sink heavy and supported.

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That gentle wave now travels down.

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Your arms, all the.

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Way down to the tips of your fingers, bringing comfort

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to each joint, each muscle, each nerve. Now that soothing

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light or mist moves across your chest, calming your breathing,

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slowing your heart rate, whispering messages of safety to your

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nervous system as it flows through your back, unwinding muscles,

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sending softness into every vertebrae, creating more ease with each breath.

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Down into your stomach, softening the muscles, and allowing your

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digestive system to rest peacefully as it travels into your hips,

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relieving any pressure or stiffness, blurring into your thighs, your knees,

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your halfs, your ankles, and finally into your feet and toes,

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your whole body now bathed in gentle comfort, as though

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you are floating, weightless yet deeply supported. Now in a moment,

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I'm going to count down from twenty all the way

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down to one, and with each number you can allow

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yourself to drift deeper, deeper into comfort, deeper into stillness,

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deeper into a place where your body can rest and restore.

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Now twenty sinking down nineteen, feeling safe, eighteen softer now

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seventeen every muscle.

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War at ease.

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Sixteen fifteen, fourteen, calm.

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And steady thirteen like floating well eleven half way to

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beautiful stillness nine eight a press, slow and ease, seven

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six safe and supported five four he deep.

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No.

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Three two one deeply relaxed. Now, I'd like you to

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imagine now they can step into a beautiful heathing garden.

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Then the sunlight here is gentle warm, but not hot.

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The air is fresh and pure, and the sky above

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is the perfect shade of blue, almost as if this

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garden has been created gas fear. With every plant, every sound,

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every scent is exactly what your body needs right now.

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And somewhere nearby there is a stream of crystal clear water,

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and as you watch it flow by, you imagine that

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the water carry away anything and everything that your body

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doesn't need, including excess tension, inflammation, and discomfort. With every breath,

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your body feels lighter, freer. As you explore, you notice

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a quiet place to rest, a soft cheer or perhaps

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a hammock, and as you settle into it, you become

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aware of your immune system, not as a disease, not

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as an enemy, but as a wise, ancient system there's

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sometimes needs gentle guidance, and you can imagine speaking directly

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to your immune system, thanking it.

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For all.

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It has done to protect you throughout your life, and

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inviting it to work with you in harmony to find balance,

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to release unneeded attacks on your body release and focus

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only on what truly needs defense. And with each slow,

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calm breath, you imagine your immune cells, those little messengers

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and defenders, move and gracefully, calmly, purposefully working weird precision,

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reducing unnecessary inflammation in pressure on your joints, your skin,

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your organs. Now deep within your brain there's wonderful ability

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called neuroplasticity, the power to change, adapt, and rewire itself.

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Because right now your brain and nervous system are learning

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that you can feel safe, that you can have more

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moments of comfort, that pain signals can grow quieter, become softer,

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like a radio turning down the volume until they become

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just background noise and sometimes fade completely. Now you might

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imagine these pain pathways like overgrown trails in a forest,

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trails that your body has walked far too many times.

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And now you are planting new paths, paths of calm, ease,

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comfort and relief. And as the old trails grow fainter,

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grass covering them over, while the new gentle paths become

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clear and easy to follow. As you rest there, you

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may begin to notice a quiet inner strength. And although

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you've been through challenges in your life, you've adapted, and

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each day, in ways you may not even notice, you

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have continued forward. And you might imagine a soft glow

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at the center of your chest, the color of healing,

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strength and hope. And with each breath that glow becomes warm, bright,

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flowing through your body, reaching ey so reminding them of balance, harmony,

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and health. Now I'd like you to imagine the days ahead,

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moments when symptoms may arise, and just see yourself pausing,

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breathe in deeply and allowing this calm to return, feeding

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more in control, more comfort, feeling more supported by your

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own mind and body. And in a moment, I will

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count from one to five, and of each number you'll

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begin to return to the present, bring in with you

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the comfort, the ease, and the renewed sense of strength.

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Of course, if you choose to just drift off into

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a deep, healing, healthy sleep, that's also your decision. Now. One,

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beginning to notice the room around you, m two a

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little more aware of your body. Three, perhaps move in

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your fingers or toes, four taking a deeper, refreshing breath.

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And five, if you choose, you can open your eyes

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back in the room, feeding calmer, lighter, and stronger. Thank

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you for listening, and please remember to be kind to yourself,

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because you do deserve to be happy and be gentle

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with yourself. You deserve to feel safe lots.

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Of life.

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By relax in a more deep and meaningful way, maybe

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in a way that can not just allow you to

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feel calmer now and throughout the time we've 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 wife, 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. I

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sometimes 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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was it guided visualizations, So it kind of was hypnosis

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really And I managed to find it again and it

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still has the same effect on me, and part of

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it was the person's voice relaxed me. She just felt

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so peaceful, and I'd look forward to listening to her

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in the morning and in the evening, and I knew

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before even pressing the play button that soon i'd done that,

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pressed the play button. This was in the days of

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CD players pressed the play button. In fact, it might

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have even been a tape recorder. I'd lie down on

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the bed and then even without necessarily listening to her

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

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if my body knew exactly what to do, and the

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muscles just almost went into automatic relaxation, and I remember

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

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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, I knew, I knew how helpful I

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found being able to just let go, to have that

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

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it's going to be just as relaxing, if not more so.

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Each time you hear my voice, you may feel the same.

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Some people have been listening to me for over a decade.

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Maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people maybe listen every day.

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That's something that I do which you may not realize

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by listening, is when I record these recordings now, for example,

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I also am affected by the words that I say.

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So if I set you focus on your feet, notice

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your feet relaxing, I will be focusing on my feet.

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I will be noticing my feet relaxing. If I said

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focus on your hands, and maybe notice the difference between

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each hand, perhaps notice the air in the room, the

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temperature of the room. On the backs of your hands,

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you may start to notice what almost feels like a

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very light breeze, even though there may not be any

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type of breeze at all where you are right now.

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And as you become aware of your hands, I'm also

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aware of how relaxed my hands our feeling now and

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when it comes to potentially drifting off to sleep, which

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may be the reason you're listening, I also feel drowsy

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when I make these recordings. I also notice my mind drifting.

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In fact, at times I've actually fallen asleep without even noticing,

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and then I carry on talking, and it's only where

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I listen back to do the editing. I hear snoring,

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and I think, I don't remember snoring. I remember talking.

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Is this snoring was a pick turned up? That's why

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I sound like when I snore, I get really into

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a whole experience. I don't know how you feel. How

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relaxed do you feel in your feet? How relaxed you

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feel in your hands. I have noticed more and more

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that the more relaxed, deeper level of comfort you feel,

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the easier your breathing becomes soul most like that additional

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muscle relaxation. So this allows you debreath easier without necessarily

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focusing on your breath. However, being able to notice the

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ease in which you breathe so naturally, you breeze so

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very easily and smoothly. Whenever I imagine my breathing improving,

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when I've got my eyes closed, I tend to visualize

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a beautiful field with trees and flowers producing all that

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life giving oxygen. It feels nice to, if nothing else,

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just taking some time away from everything, enjoying hm that

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feeling of peace, serenity with a joyful heart. Time seems

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to just drip by, so very slowly, relaxed, so deeply, peaceful,

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completely unattached to any thoughts whatsoever in this moment, completely free.

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Notice that your mind has slowed down. Slowed down because

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nothing really requires your attention. You can enjoy the physical

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sensations of allowing the stress to drip out of your body,

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01:11:25.840 --> 01:11:49.680
dripping out of every part of your body and being

232
01:11:50.000 --> 01:12:28.680
released from your brain. Une your mind slowly but surely.

233
01:12:35.520 --> 01:12:38.720
The muscles in your legs.

234
01:12:53.439 --> 01:13:23.920
Relax yesh res so very deeply, lags.

235
01:13:28.600 --> 01:13:54.000
So deeply, And the feelings, the pleasant feelings in your

236
01:13:54.279 --> 01:14:22.079
arms and shoulders, deepening each part of your body further

237
01:14:27.039 --> 01:15:01.039
and deeper and deeper. Noticine, the feelings back of your neck,

238
01:15:24.199 --> 01:16:03.000
the feelings in your wrists, muscle in the front of

239
01:16:03.039 --> 01:16:57.279
your body. I also feeling peaceful, deeping. There's a sense

240
01:16:57.399 --> 01:17:06.720
of peace spreads through your very core.

241
01:17:37.199 --> 01:17:57.920
Even when you focus on your mind, your mind becomes.

242
01:18:04.439 --> 01:19:42.439
A slower, deeper, relaxing, so very slow. Your stomach tastefuellin

243
01:19:42.600 --> 01:20:29.560
you's stomach, your back. Notice Notice how relaxed you now

244
01:20:30.159 --> 01:21:07.640
feel in the hole of your back. In a spy

245
01:21:11.760 --> 01:21:16.479
from your brain all the way down the middle of

246
01:21:16.520 --> 01:21:28.239
your back, sending and receiving millions of messages every.

247
01:21:28.000 --> 01:21:57.680
Day, deepcomfort, increasing, deeply relaxed.

248
01:22:27.159 --> 01:23:03.359
Nis les spreading those signals down your spine or cord

249
01:23:06.359 --> 01:23:25.239
into air, every part of your body, your shins and

250
01:23:25.359 --> 01:24:12.960
your calf muscles, your elbows, m hmm. Feelings of peace

251
01:24:15.880 --> 01:24:29.840
and tranquility spreading through your body, tips of your toes,

252
01:24:34.119 --> 01:24:45.359
to your eyes, your fingers, all the way to.

253
01:24:45.439 --> 01:25:30.560
Your lower back. I'm letting go, read editing God, pace,

254
01:25:46.359 --> 01:26:13.000
drifting mind under in a way, happy to let go,

255
01:26:16.199 --> 01:27:17.560
Let go completely, let go, so tranquil your whole body,

256
01:27:21.840 --> 01:27:55.079
enjoy of sense, listening God, heven.

257
01:27:54.039 --> 01:28:30.199
More us.

258
01:29:02.720 --> 01:29:48.920
Peaceful, enjoy the space, this space.

259
01:29:51.359 --> 01:31:59.319
Of peace and safety. So fairy fy rex letting God.

260
01:32:17.239 --> 01:32:18.760
Maybe we can just.

261
01:32:21.560 --> 01:32:30.399
Focus on the different parts of your body, just to

262
01:32:30.640 --> 01:32:58.880
notice your forehead.

263
01:32:58.479 --> 01:33:33.199
And your eyes. A tune.

264
01:33:38.479 --> 01:35:19.439
Suns not save us ensif complete freedom, absolute freedom, dress day, dress.

265
01:35:19.119 --> 01:36:16.399
Day, PA's wall energy paste to breathe so much easy.

266
01:36:57.479 --> 01:36:57.720
Les.

267
01:37:19.079 --> 01:37:54.600
You may or may not have noticed your mind drifting

268
01:38:08.439 --> 01:38:26.520
peaceful move in even more deeply.

269
01:38:31.520 --> 01:38:50.119
In the direction of total blissful pace, blissful pace.

270
01:40:07.199 --> 01:41:18.479
Toe to the pace. Com so calm, lett him go, peace.

271
01:41:18.800 --> 01:42:31.520
Of mind X body rex so relaxed. A body feels almost.

272
01:42:32.560 --> 01:43:01.520
Invisible, so very relaxed, and paceful, so.

273
01:43:09.239 --> 01:43:58.199
Paceful, right like cad, I'm sp paceful, so fair.

274
01:44:09.119 --> 01:44:15.399
And you could start to notice that you are feeling

275
01:44:15.760 --> 01:44:27.119
more relaxed, even though I've not purposely focused your mind

276
01:44:27.920 --> 01:44:35.520
upon that sense of physical comfort that is growing within

277
01:44:35.600 --> 01:44:44.760
you throughout your body, and your mind starts to slow down,

278
01:44:49.680 --> 01:44:56.960
and that could be almost in recognition of I guess

279
01:44:57.279 --> 01:45:09.800
my speech not being particular fast, and things just generally

280
01:45:11.439 --> 01:45:22.479
feel calmer. Just by listening to my voice, you give

281
01:45:22.560 --> 01:45:29.479
yourself an opportunity to take a break from the day,

282
01:45:31.600 --> 01:45:39.119
take a break from your life as it is, and

283
01:45:39.239 --> 01:45:47.000
to give yourself a rest, giving yourself permission to take

284
01:45:47.079 --> 01:45:52.640
some time off and to allow your body to relax

285
01:45:54.359 --> 01:46:02.520
and allow your mind to slow down, which in turn

286
01:46:04.880 --> 01:46:14.000
releases the tension any stresses that you had in your body.

287
01:46:16.479 --> 01:46:20.399
It's almost as if the parts of your body just

288
01:46:20.640 --> 01:46:32.399
open up, allowing the negativity out and at the same

289
01:46:32.479 --> 01:46:43.760
time replacing that negativity with positive heathing energy, which then

290
01:46:43.920 --> 01:46:53.199
fills your body up and your mind to also starts

291
01:46:53.239 --> 01:47:09.920
to appreciate those feelings of increasing confidence and almost uplifting

292
01:47:10.279 --> 01:47:25.720
feeling positive, healing, an energy that spreads through your body

293
01:47:26.760 --> 01:47:36.880
like a wave of comfort. And all this comes from

294
01:47:37.119 --> 01:47:48.720
just allowing yourself a few minutes, maybe half an hour,

295
01:47:49.159 --> 01:47:59.359
however long you want it to be, just rest and

296
01:47:59.520 --> 01:48:09.560
allow your mind and your body to almost reset itself

297
01:48:12.399 --> 01:48:28.199
to the settings of comfort and relaxation, calmness, which allows

298
01:48:28.560 --> 01:48:41.319
more room for feelings of pleasure and happiness to move

299
01:48:41.800 --> 01:48:50.640
around your body and into your mind, almost as if

300
01:48:50.680 --> 01:49:01.560
your mind and your body are sinking together almost each

301
01:49:01.720 --> 01:49:17.359
other with that growing positivity and calmness. And it feels nice,

302
01:49:17.680 --> 01:49:23.680
really does feel nice to know that you are the

303
01:49:23.680 --> 01:49:37.079
one that has allowed yourself to feel more comfort than

304
01:49:37.239 --> 01:49:55.279
to experience more of this deep relaxation spreading throughout your body.

305
01:49:58.079 --> 01:50:03.439
And as I focus on each part of your body,

306
01:50:05.800 --> 01:50:07.479
you can notice that.

307
01:50:07.199 --> 01:50:08.119
That part.

308
01:50:11.840 --> 01:50:24.279
Becomes even more relaxed just by focusing on it. It

309
01:50:24.439 --> 01:50:38.039
becomes even more calm and comfortable just by focusing. And

310
01:50:38.199 --> 01:50:43.720
as I move down your body, starting at your head,

311
01:50:46.439 --> 01:50:51.720
the parts that you have already focused on or continue

312
01:50:53.079 --> 01:50:59.960
to relax deeply, and those parts that have not yet

313
01:51:00.079 --> 01:51:11.840
get focused on or just automatically release any remain intention

314
01:51:13.199 --> 01:51:25.319
in anticipation of even more comfort about to come. Now.

315
01:51:27.479 --> 01:51:33.760
I'm going to start by focusing on your forehead. Just

316
01:51:33.840 --> 01:51:42.319
being aware of the feelings of your forehead and any

317
01:51:42.399 --> 01:51:49.920
background sounds like mister Herbert the Pigeon can just allow

318
01:51:50.039 --> 01:51:57.159
you to feel even more relaxed. Just means you're in

319
01:51:57.239 --> 01:52:05.319
the moment. This isn't this isn't a sterile environment. This

320
01:52:05.479 --> 01:52:13.319
is the world. I live in the countryside, so there's

321
01:52:13.399 --> 01:52:23.800
lots of nature sounds around. So as you focus on

322
01:52:23.840 --> 01:52:31.439
your forehead, just notice how it becomes even more relaxed

323
01:52:31.800 --> 01:52:40.760
as you focus only on my voice and that part

324
01:52:40.880 --> 01:52:51.720
of your body. Moving down to your eyes, focusing on

325
01:52:51.760 --> 01:53:05.119
your eyes, noticing how your eyelids feel so heavy yet

326
01:53:05.319 --> 01:53:12.600
so light at the same time, and all the muscles

327
01:53:12.640 --> 01:53:25.159
around your eyes relaxing completely. Moving your focus down to

328
01:53:25.199 --> 01:53:32.239
your mouth, your lips, your tongue, your teeth, and your gums,

329
01:53:34.640 --> 01:53:49.359
the hole of your mouth relaxing, calm and loose. As

330
01:53:49.399 --> 01:53:57.560
you focus now on your jaw, just a part of

331
01:53:57.600 --> 01:54:02.680
your jawney, your mouth, your chin, but all the way

332
01:54:02.800 --> 01:54:09.119
up the size of your face to your ears, the

333
01:54:09.399 --> 01:54:33.880
hole of your jaw, feeling more relaxed and calm. Focusing

334
01:54:37.359 --> 01:54:42.600
on your neck the front of your neck and your

335
01:54:42.640 --> 01:54:56.000
throat relaxing and loose and calm. The sides of your neck,

336
01:54:58.279 --> 01:55:06.800
right and left side of your neck relax and please

337
01:55:10.880 --> 01:55:24.119
and calm. And now the back of your neck, focusing

338
01:55:24.439 --> 01:55:33.880
on the back of your neck, letting go of any

339
01:55:34.079 --> 01:55:41.000
tension that may have been there before, and enjoying that

340
01:55:43.640 --> 01:55:54.840
sense of increasing comfort and release. Then you can experience

341
01:55:55.920 --> 01:56:05.520
in the back of your neck, moving down your back

342
01:56:07.920 --> 01:56:12.680
and moving either side of your spine right from the

343
01:56:12.760 --> 01:56:18.159
top of your back all the way down to the

344
01:56:18.199 --> 01:56:35.680
bottom of your back down it's your lower back. As

345
01:56:35.720 --> 01:56:43.199
you move up and down your spine, you can feel

346
01:56:43.279 --> 01:56:51.079
the muscles either side of your spine relaxing even more.

347
01:56:58.560 --> 01:57:05.359
And there's those muscles relax That sense of comfort starts

348
01:57:05.399 --> 01:57:15.520
to spread outwards from your spine into both sides of

349
01:57:15.600 --> 01:57:22.600
your back, the top of your back, the middle and

350
01:57:22.760 --> 01:57:32.239
your lower back. And as you scan gently and slowly

351
01:57:33.479 --> 01:57:38.760
up and down your back, there's the muscles in the

352
01:57:38.840 --> 01:57:48.720
top of your back relax and become looser. The muscles

353
01:57:48.840 --> 01:57:54.479
in the middle of your back also seem to just

354
01:57:54.920 --> 01:58:09.439
almost divide from each other, separating and almost melting. And

355
01:58:09.640 --> 01:58:15.720
in your lower back there seems to be an extra

356
01:58:15.880 --> 01:58:32.039
special feeling of comfort. The spreads into your hips, sit

357
01:58:32.159 --> 01:58:40.279
down your lower back, into your hips, into the area

358
01:58:40.319 --> 01:58:49.079
where your cosix are, and into your buttocks and almos

359
01:58:49.239 --> 01:58:58.520
muscles that spread from your lower back into your hip

360
01:58:58.600 --> 01:59:18.239
area start to melt, start to reading, let go, and

361
01:59:18.439 --> 01:59:25.000
you know where about to focus on your shoulders. Your

362
01:59:25.159 --> 01:59:36.560
back and your spine will continue to let go, continue

363
01:59:36.640 --> 01:59:51.560
to relax so calmly, and if you focus on your shoulders,

364
01:59:53.319 --> 02:00:10.159
you may notice they're already feeling re loose, they're already.

365
02:00:12.439 --> 02:00:28.159
Feeding calm.

366
02:00:25.079 --> 02:00:37.760
And fear. Those muscles then move from your neck into

367
02:00:37.800 --> 02:01:14.520
your shoulders. Feel so soft and gentle, so smooth and calm,

368
02:01:14.560 --> 02:01:27.239
and the feeling in your shoulders seems to spread deep

369
02:01:27.399 --> 02:01:37.199
into your shoulders, a sense of relaxation, not just traveling

370
02:01:37.680 --> 02:01:54.960
deeply into your muscles, but also relaxing the bones and

371
02:01:55.199 --> 02:02:03.479
moving all the way to underneath your arms, relaxing a

372
02:02:03.640 --> 02:02:08.960
whole area between the tops of your shoulders and underneath

373
02:02:08.960 --> 02:02:14.439
your arms healing.

374
02:02:19.840 --> 02:02:20.600
You feel so.

375
02:02:22.439 --> 02:02:36.520
Relaxed and comfortable in your shoulders, which sense that deep

376
02:02:37.359 --> 02:02:58.520
healing message into your arms. You may feel almost as

377
02:02:58.520 --> 02:03:05.319
if your arms are not even that because the so relaxed,

378
02:03:08.479 --> 02:03:55.600
so deeply relaxed, so so calm, so that feeling spreading.

379
02:03:58.399 --> 02:04:22.640
Oh wait, down on your arms, two elbows, including your elbows.

380
02:04:22.720 --> 02:04:46.840
Circumfort spreads away into wrists, your forearms and your wrists

381
02:04:46.880 --> 02:05:07.800
so heavy. Yet at the same time, sunlight and gentle.

382
02:05:31.880 --> 02:05:32.560
F s.

383
02:05:35.119 --> 02:06:04.199
Now on hands, My hands.

384
02:06:08.720 --> 02:06:33.560
So peaceful in your hands as a sense of.

385
02:06:36.880 --> 02:06:38.880
Real pace.

386
02:06:50.399 --> 02:07:16.439
Just seems to feel so familiar. Hands relax taper else

387
02:07:33.960 --> 02:07:35.560
you thinkers.

388
02:08:07.439 --> 02:09:13.960
Things silish, you think it tips, may your attention to

389
02:09:14.359 --> 02:09:15.920
front your body.

390
02:09:28.800 --> 02:09:46.000
So comfortable, mary man, you focus till legs.

391
02:10:01.720 --> 02:11:06.439
Us don't like muscles.

392
02:11:07.880 --> 02:11:32.479
In your thighs, niece, I relaxed.

393
02:11:59.000 --> 02:13:57.479
A cough songs sassiding to.

394
02:14:07.479 --> 02:14:28.760
The fathing in your fats. Sir peaceful circolm sad peaceful

395
02:14:35.880 --> 02:15:31.159
sircom m hm so peaceful, cyclm so peace for RelA same.

396
02:15:36.239 --> 02:15:38.039
Peace fall.

397
02:15:41.359 --> 02:15:57.079
C calm, love that deep relaxation to spread your chested

398
02:15:57.520 --> 02:16:29.479
storm Let you go everything. So I'm gonna start counting

399
02:16:29.600 --> 02:16:41.319
down now, from twenty down to one. You can imagine

400
02:16:41.360 --> 02:16:45.079
in a way it's like just walking down some steps

401
02:16:47.040 --> 02:16:51.360
and each step or twenty steps, and each step represents

402
02:16:52.639 --> 02:17:03.479
a level of comfort. Each step represents it's a deepening

403
02:17:05.479 --> 02:17:16.479
of that comfort and the fervies you walk down those steps,

404
02:17:16.639 --> 02:17:29.079
the deeper and more relaxed you feel. So starting with

405
02:17:29.280 --> 02:22:01.360
number twenty twenty nineteenshhh eighteen seven jan sixteenhhhhhhhh three four

406
02:23:01.360 --> 02:23:02.239
four two.

407
02:24:08.319 --> 02:30:10.399
Too well, nohhhh.

408
02:28:26.959 --> 02:29:27.200
Eight si.

409
02:30:00.479 --> 02:31:11.600
The US.

410
02:30:49.200 --> 02:32:20.479
Six five.

411
02:33:39.120 --> 02:35:22.520
Fourhhh us.

412
02:36:05.559 --> 02:38:08.000
US one. And now.

413
02:38:12.360 --> 02:38:25.040
As you focus on your eyes, we're gonna count down

414
02:38:25.440 --> 02:38:36.559
from ten down to one, focusing just on your eyes,

415
02:38:40.319 --> 02:38:48.840
your eyelids, the muscles around your eyes, your eye walls themselves,

416
02:38:50.360 --> 02:39:07.360
a whole area that makes up your eye. And as

417
02:39:07.479 --> 02:39:16.000
we count down ten down to one, whilst focus in

418
02:39:16.280 --> 02:39:31.639
on your eyes, you'll become twice is relaxed with each

419
02:39:32.079 --> 02:39:44.479
number counting down that you may find the what you

420
02:39:44.799 --> 02:39:53.639
want to do is just drift off to sleep. And

421
02:39:53.799 --> 02:40:00.159
if that's what you want, then just allow us have

422
02:40:00.360 --> 02:40:14.959
to do that. Now, focusing on your eyes, I'm going

423
02:40:15.079 --> 02:40:25.040
to begin counting down from ten down to one right now,

424
02:40:33.559 --> 02:46:57.840
ten nine eight seven FI four three.

425
02:47:11.479 --> 02:49:31.639
US one.

426
02:49:37.920 --> 02:49:54.600
So counting down from ten to one ten nine eight

427
02:49:57.440 --> 02:50:11.840
seven five four three two.

428
02:50:14.319 --> 02:50:14.520
One.

429
02:50:21.559 --> 02:50:24.440
And maybe that was a bit too quick in order

430
02:50:24.520 --> 02:50:28.440
to relax. Maybe it's a bit too fast for you

431
02:50:28.719 --> 02:50:38.440
to notice the calming of your body, maybe even a

432
02:50:38.520 --> 02:50:42.319
little bit of pressure there, Like you're counting down from

433
02:50:42.399 --> 02:50:45.079
ten to one. Would you expect me to do man,

434
02:50:46.040 --> 02:50:49.680
expect me to stick go with floppy just because you're

435
02:50:49.799 --> 02:50:59.159
counting down. You could try it again, but this time

436
02:50:59.239 --> 02:51:05.680
I'll go this low. This time, as you focus on

437
02:51:06.520 --> 02:51:10.840
the whole of your body before we focus on your legs,

438
02:51:13.280 --> 02:51:22.479
just notice how your body does start to feel more

439
02:51:22.920 --> 02:51:41.879
relaxed with every number that I count down ten nine,

440
02:51:47.479 --> 02:53:16.840
at eight, seven, six, five, four, three one, And just

441
02:53:17.040 --> 02:53:22.959
notice how how you feel generally, how your body feels.

442
02:53:29.639 --> 02:53:37.920
It's not necessarily even about counting down from ten to one.

443
02:53:40.879 --> 02:53:54.280
It's that space that you have, that space between being

444
02:53:57.879 --> 02:54:09.440
active physically or mentally to just sitting or lying down

445
02:54:09.639 --> 02:54:14.600
and just being there, not doing anything, not saying anything,

446
02:54:14.879 --> 02:54:21.360
or needing to think about anything. So it opens up

447
02:54:21.399 --> 02:54:25.840
a space, you know, a bit of a space, a gap.

448
02:54:32.120 --> 02:54:35.639
And the more I came down from ten to one,

449
02:54:36.799 --> 02:54:44.920
the bigger that gap becomes. So there's that gap of calmness,

450
02:54:46.319 --> 02:55:02.000
of comfort, relaxation. It's a nice feeling, and it moves

451
02:55:03.559 --> 02:55:13.479
those stresses or discomforts physically or emotionally, moves them away,

452
02:55:20.239 --> 02:55:21.200
allows you.

453
02:55:23.920 --> 02:55:24.440
To just.

454
02:55:27.440 --> 02:55:34.120
Slow down, someone to count again from ten down to one,

455
02:55:34.559 --> 02:55:44.799
and notice that gap widening, the gap, And as it widens,

456
02:55:44.840 --> 02:55:51.239
it's almost like the stress and attention falls into the gap.

457
02:56:04.879 --> 02:56:09.280
Give you that distance, that space.

458
02:56:11.239 --> 02:56:16.600
Now ten.

459
02:56:21.040 --> 02:57:47.520
Nine, eight, seven, six, five, four three two.

460
02:58:05.760 --> 02:58:06.000
One.

461
02:58:17.520 --> 02:58:21.920
Now, how does your body feel.

462
02:58:23.879 --> 02:58:24.040
Now?

463
02:58:36.760 --> 02:58:52.000
Can you notice that the feeling calmer, the feeling more

464
02:58:52.479 --> 02:59:19.879
relaxed as we now focus on your legs, just your legs.

465
02:59:35.879 --> 02:59:56.000
We're just gonna start with focusing on your thighs. Of course,

466
02:59:56.120 --> 03:00:01.000
it's not the most exciting thing to be doing, because

467
03:00:04.440 --> 03:00:07.120
I'm sure like most of your body is not a

468
03:00:07.239 --> 03:00:19.639
lot going on right now. Just focusing on the whole

469
03:00:19.760 --> 03:00:26.120
of your thighs, the tops of your thighs, the sides

470
03:00:26.319 --> 03:00:33.280
of your thighs, the bottoms of your thighs, your outer thighs,

471
03:00:33.399 --> 03:00:38.319
and your inner thighs. Basically the whole of your thigh

472
03:00:38.440 --> 03:00:47.719
that leads into your hip and it goes down to your.

473
03:00:49.639 --> 03:00:50.360
Knee joints.

474
03:00:55.520 --> 03:01:02.719
Now, this is a big area. It's a very heavy area.

475
03:01:03.239 --> 03:01:09.200
It's very strong, probably the strongest muscles in your body

476
03:01:09.920 --> 03:01:24.200
or in your thighs. But I don't think we perhaps

477
03:01:26.239 --> 03:01:38.920
give enough attention to our thighs. Perhaps we don't acknowledge

478
03:01:39.600 --> 03:01:59.000
how important our thighs are to our lives, how much

479
03:02:01.600 --> 03:02:15.120
they actually do for us all through our lives. And

480
03:02:15.239 --> 03:02:21.040
it may seem sound really weird, but I think that

481
03:02:21.239 --> 03:02:29.159
all of our body parts, especially our thighs, need some TLC,

482
03:02:32.479 --> 03:02:45.120
a bit of love shown, a bit of acknowledgement. I

483
03:02:45.319 --> 03:03:01.000
thank you gratitude for our thighs do for us. And

484
03:03:01.120 --> 03:03:07.000
I know this may sound a bit strange. Maybe you think,

485
03:03:07.399 --> 03:03:10.319
why am I shut ho should be out in the

486
03:03:10.440 --> 03:03:18.959
garden hugging a tree or something. Well, it's hard to

487
03:03:19.000 --> 03:03:22.200
set a microphone up on a tree. That's why I'm

488
03:03:22.239 --> 03:03:25.079
doing this indoors. Otherwise I wouldn't be outside hugging a tree.

489
03:03:26.520 --> 03:03:35.159
I can't see the television from the tree. If you

490
03:03:35.280 --> 03:03:40.479
move down to your knees gain such an important part.

491
03:03:44.799 --> 03:03:49.000
And I think we don't necessarily I want to speak

492
03:03:49.079 --> 03:03:56.399
for myself. Yeah, I don't necessarily appreciate all that my

493
03:03:56.600 --> 03:04:01.760
needs do for me until I have a problem with

494
03:04:01.879 --> 03:04:06.840
my knee. It's occasionally, if I ever maybe i'll bash

495
03:04:06.959 --> 03:04:13.000
it or it's aching for some reason. It's then that

496
03:04:13.120 --> 03:04:18.680
I realize how much it does. You know, the benefit

497
03:04:18.760 --> 03:04:26.280
of being able to use my legs without any kind

498
03:04:26.319 --> 03:04:33.959
of physical discomfort is a beautiful thing that's possibly not

499
03:04:34.079 --> 03:04:45.799
appreciated until it's temporarily removed. You know, that's comfort. But

500
03:04:45.879 --> 03:04:50.559
as you focus on your knees, regardless of how your

501
03:04:50.639 --> 03:04:59.520
knees feel, you can have that sense of gratitude and

502
03:05:00.239 --> 03:05:02.479
to your knees for all that they do for you,

503
03:05:12.920 --> 03:05:16.079
And you can still have that attention on your thighs

504
03:05:16.719 --> 03:05:22.760
and maybe notice how your thighs feel. Maybe you've noticed

505
03:05:23.040 --> 03:05:40.200
that they are relaxing more deeply as you focus now

506
03:05:42.079 --> 03:05:45.600
on the bottoms of your legs and your shins and

507
03:05:45.719 --> 03:05:52.639
your calf muscles, the bones between your knees and your feet,

508
03:05:54.239 --> 03:06:05.719
incorporating the course your ankles so important. You know, anyone

509
03:06:05.799 --> 03:06:10.600
that's had even like the slightest sprain of an ankle

510
03:06:11.799 --> 03:06:18.360
knows how how much we take our ankles for granted.

511
03:06:24.239 --> 03:06:26.239
And it's kind of strange in a way when you

512
03:06:26.360 --> 03:06:31.920
think that. You know, logically, our wrists are a lot

513
03:06:32.079 --> 03:06:36.920
thinner than the rest of our arms, which is okay.

514
03:06:37.040 --> 03:06:40.920
It doesn't can't see any problem with that because we're

515
03:06:41.000 --> 03:06:48.799
just picking stuff up. Our ankles so much thinner than

516
03:06:48.840 --> 03:06:57.920
the rest of our legs and from a physics perspective

517
03:06:59.200 --> 03:07:03.360
or logically, and it doesn't really make sense that all

518
03:07:03.479 --> 03:07:12.200
this weight would ultimately be resting on your ankles then

519
03:07:12.319 --> 03:07:25.479
leading to your feet, that thin area, thin bone. Yeah,

520
03:07:25.520 --> 03:07:31.239
it does so much great work. Supports us, supports our

521
03:07:31.360 --> 03:07:43.120
body for a lifetime, helps us to balance, It helps

522
03:07:43.159 --> 03:07:55.840
you to get around and be mobile. And there's the

523
03:07:55.920 --> 03:08:04.079
calf muscles. Of course, when I was younger, I couldn't

524
03:08:04.079 --> 03:08:09.479
see the pointing calf muscles. Didn't seem to do anything. Okay,

525
03:08:10.600 --> 03:08:14.159
if I walked around on tiptoes, then my calf muscles

526
03:08:14.200 --> 03:08:17.719
get some work. But of course that's not true. The

527
03:08:17.840 --> 03:08:22.239
calf muscles are being used whenever we use the legs,

528
03:08:27.799 --> 03:08:40.440
and your shins there to protect your lower legs shaped

529
03:08:40.479 --> 03:08:45.200
in a way almost as a protector for the bone,

530
03:08:52.799 --> 03:09:04.680
leading of course to your ankles and you feed. But

531
03:09:04.799 --> 03:09:06.719
we're not going to focus on your feet. We're just

532
03:09:06.760 --> 03:09:12.920
going to focus on the legs. And I realize that

533
03:09:13.079 --> 03:09:17.079
now that I've mentioned your feet, you'll probably focus on

534
03:09:17.239 --> 03:09:20.440
them anyway, So maybe I should focus on your feet

535
03:09:20.440 --> 03:09:26.559
a little bit. You can have them in your awareness

536
03:09:28.760 --> 03:09:32.440
the same as you have your thighs in your awareness.

537
03:09:33.280 --> 03:09:37.200
Even though we haven't been focusing on your thighs a

538
03:09:37.319 --> 03:09:48.399
few minutes and we focusing on your ankles. There's still

539
03:09:48.479 --> 03:10:03.559
that sensation of comfort in your thighs, and there's that

540
03:10:04.040 --> 03:10:14.040
movement of energy because the thighs hold lots of different sensations.

541
03:10:15.520 --> 03:10:20.360
Of course, there's the muscles, the big straw muscles that

542
03:10:20.520 --> 03:10:33.360
we have in our thighs. But the skin on the

543
03:10:33.479 --> 03:10:38.959
outside of the thighs, as in the outside of all

544
03:10:39.040 --> 03:10:47.879
of our body, can be very sensitive, sensitive to the touch,

545
03:10:50.639 --> 03:11:04.000
sensitive to temperature, and inside your thighs the bones, there's

546
03:11:05.040 --> 03:11:09.840
the muscle, there's the blood, vessels, the ar trees, to

547
03:11:10.000 --> 03:11:18.639
all this stuff that's inside your thighs. I guess sometimes

548
03:11:19.479 --> 03:11:22.000
it'd be nice if you could actually put your fingers

549
03:11:23.239 --> 03:11:29.280
inside your thighs and a message, so you can message

550
03:11:29.319 --> 03:11:32.479
on the outside, of course, but to be able to

551
03:11:32.559 --> 03:11:35.680
get deep into the muscles, and to be able to

552
03:11:35.840 --> 03:11:42.159
just message inside your thighs, message in the bones of

553
03:11:42.280 --> 03:11:50.319
your leg, message in all the veins, and just gently

554
03:11:53.120 --> 03:12:02.719
heaving your thighs and you can move down message and

555
03:12:02.840 --> 03:12:08.399
inside your knees, just message in those bones. But with

556
03:12:08.760 --> 03:12:15.920
healing fingertips, spreading that healing energy deep into the choice

557
03:12:17.319 --> 03:12:25.280
of your knees. Of course, there's the back of your

558
03:12:26.440 --> 03:12:31.159
your knee and the inside crease where your need is.

559
03:12:32.840 --> 03:12:38.319
It's a very sensitive area. Very it feels very nice

560
03:12:38.399 --> 03:12:43.000
when you stroke it. That might be because it's an

561
03:12:43.040 --> 03:12:48.319
area that's not really touched very often. It's almost like

562
03:12:48.399 --> 03:12:55.000
a hidden part, that crease in your legs. It's almost

563
03:12:57.360 --> 03:13:02.239
like a part that a sensitivity which is a little

564
03:13:02.239 --> 03:13:20.280
bit different. Of course, it's protected by your legs. So

565
03:13:20.360 --> 03:13:25.399
you can imagine putting your fingers into that crease in

566
03:13:25.520 --> 03:13:35.360
your legs, folding between your legs, you can just message

567
03:13:35.399 --> 03:13:42.479
with your fingertips. Imagine your fingertips going inside, message in

568
03:13:42.639 --> 03:13:50.440
the muscle or tissue. You can of course field the

569
03:13:51.520 --> 03:14:04.319
bones of your knees, heating through your fingertips. And then

570
03:14:04.399 --> 03:14:10.120
if you go down to your calf muscles, and that's

571
03:14:10.200 --> 03:14:13.680
the part I'd like to be able to really put

572
03:14:13.760 --> 03:14:20.639
my fingertips deep inside my calf muscles, massage in every

573
03:14:22.319 --> 03:14:35.079
single tissue of that muscle, healing every part, and then

574
03:14:35.159 --> 03:14:42.159
doing the same for my shins, massage in and generally

575
03:14:42.360 --> 03:14:49.479
stroking the bones, generally stroking them, healing in a loving way,

576
03:14:50.760 --> 03:14:57.159
because they deserve to be treated. There's the precious bones

577
03:14:57.239 --> 03:15:01.879
that they are, because the legs a so precious as

578
03:15:01.959 --> 03:15:06.639
in all the other parts of our body, the more

579
03:15:06.719 --> 03:15:20.840
precious at any chul on the planet. When you start

580
03:15:21.000 --> 03:15:32.879
to think about your legs in this way, it can

581
03:15:33.159 --> 03:15:42.639
change your perspective. It might sound a bit a bit

582
03:15:42.920 --> 03:15:48.360
silly to start with the idea of having love for

583
03:15:48.479 --> 03:15:57.799
your legs, showing appreciation for your thighs, wanting to be

584
03:15:57.879 --> 03:16:05.280
able to put your hands in your thighs, massage the

585
03:16:05.440 --> 03:16:11.319
muscles and the bones, and to get your fingers deep

586
03:16:11.440 --> 03:16:21.159
in their releasing all tension, just to show how much

587
03:16:21.280 --> 03:16:28.760
you care about your legs, how much you care for

588
03:16:29.879 --> 03:16:37.840
what your legs do for you regularly, your knees, your calves,

589
03:16:39.159 --> 03:16:51.399
your ankles, the strength of your ankles, considering how thin

590
03:16:51.559 --> 03:16:55.120
they are compared to the rest of your legs, especially

591
03:16:55.239 --> 03:17:11.319
your thighs, so strong, so flexible, absolutely amazing things. Your

592
03:17:11.479 --> 03:17:21.040
ankles are truly a gift because of what they do

593
03:17:21.280 --> 03:17:29.399
for you, supporting all that weight.

594
03:17:31.120 --> 03:17:35.520
Regardless of how what weight you are, even if you

595
03:17:35.639 --> 03:17:40.040
only eat ate stone, there's still a lot.

596
03:17:39.920 --> 03:17:46.280
Of weight for these little ankles. Now I am a

597
03:17:46.399 --> 03:17:54.559
lot heavier than eight stone. Double down yet my ankles

598
03:17:56.360 --> 03:18:04.000
support my body all the time, or they do give

599
03:18:04.079 --> 03:18:08.639
off a sigh of relief when I sit down. That's

600
03:18:09.840 --> 03:18:10.319
my whole.

601
03:18:10.159 --> 03:18:10.840
Legs, though.

602
03:18:14.239 --> 03:18:21.600
My feet feel also go My toes clap so happy.

603
03:18:41.399 --> 03:18:50.600
Your legs really are amazing. And I know that talking

604
03:18:50.680 --> 03:18:57.040
about talking about your legs is probably possibly among the

605
03:18:57.120 --> 03:19:02.719
most most boring things you've ever heard anyone say. Possibly

606
03:19:05.600 --> 03:19:12.280
you're boring or not. Everything I said is true. Your

607
03:19:12.440 --> 03:19:33.000
legs are amazing. Your legs deserve not just respect, they

608
03:19:33.079 --> 03:19:34.639
deserve to relax.

609
03:19:36.000 --> 03:19:36.360
Deeply.

610
03:19:43.680 --> 03:19:47.000
They deserve to take some time out of the day

611
03:19:49.200 --> 03:20:17.959
to just let go completely. Your legs really can relax

612
03:20:25.760 --> 03:20:29.680
because the legs are so such a most you know,

613
03:20:29.959 --> 03:20:35.879
very important part of your body. When you relax your legs,

614
03:20:35.959 --> 03:20:43.200
the rest of your body also naturally follows in that

615
03:20:46.959 --> 03:20:57.760
journey of comfort. I can feel it in my hips.

616
03:20:59.159 --> 03:21:06.280
My hips feel really loose, and also my lower back

617
03:21:06.360 --> 03:21:12.959
as well. My lower back really feels it feels stretched,

618
03:21:14.079 --> 03:21:17.120
even though I'm just sitting in a chair and there's

619
03:21:17.239 --> 03:21:22.479
no stretching as far as I'm aware that I'm doing.

620
03:21:23.479 --> 03:21:26.159
It's almost as if the muscles are just relaxed so

621
03:21:26.360 --> 03:21:32.280
much that there is a natural stretch. As the tension

622
03:21:33.200 --> 03:21:54.440
has reduced a lot, and I'm now going to count

623
03:21:54.520 --> 03:22:04.280
down from ten down to one. You can continue to

624
03:22:04.479 --> 03:22:30.840
fill wonderfully relaxed ten nine, eight, seven, six, five.

625
03:22:35.159 --> 03:22:39.280
Four three.

626
03:22:43.079 --> 03:23:03.879
Two one. Relax. So I'm just going to count down

627
03:23:05.399 --> 03:23:10.079
from five down to one, and as a countdown, if

628
03:23:10.120 --> 03:23:17.200
you just focus on the numbers, just the numbers counting down,

629
03:23:18.280 --> 03:23:27.399
and notice how you feel in this moment as you

630
03:23:27.559 --> 03:23:35.079
hear the numbers counting down, knowing that those numbers counting

631
03:23:35.159 --> 03:23:45.319
down represent you feeling calmer, not just in your body,

632
03:23:45.479 --> 03:23:53.840
but also relaxing your mind. Just notice how you feel.

633
03:23:54.719 --> 03:24:00.639
There's nothing to do, there's nothing to say, it's nothing

634
03:24:00.760 --> 03:24:37.760
to think about, starting with number five, four three two.

635
03:24:43.559 --> 03:24:43.799
One.

636
03:24:53.200 --> 03:25:05.079
Now, as you notice the gradual letting go of the

637
03:25:05.239 --> 03:25:12.879
tension in your body, you may also begin to notice

638
03:25:13.000 --> 03:25:20.200
and be aware of how your mind is starting to

639
03:25:21.559 --> 03:25:28.159
slow down. This is just a natural thing that happens.

640
03:25:30.760 --> 03:25:35.959
It's not really a special procedure. It's just natural because

641
03:25:36.040 --> 03:25:41.920
as your body relaxes, your mind also starts to relax.

642
03:25:43.520 --> 03:25:47.200
And the more your mind relaxes, the more your body relaxes.

643
03:25:47.319 --> 03:25:57.840
It's just a continuous circle of relaxation. And is that

644
03:25:59.079 --> 03:26:07.319
calmness comes from relative quietness. You know, even if there's

645
03:26:07.399 --> 03:26:14.840
background sounds, even your side online is still going to

646
03:26:15.040 --> 03:26:20.719
be quite calm. You know, you haven't got the television on,

647
03:26:21.319 --> 03:26:25.520
there's no music in the background, unless you're listening to

648
03:26:25.639 --> 03:26:33.319
the recorded with music. Of course, you're very likely not

649
03:26:33.440 --> 03:26:35.479
going to be sitting in a room with other people.

650
03:26:36.399 --> 03:26:41.040
Of course you might be, but generally it's more ideal

651
03:26:41.120 --> 03:26:46.120
if you can do this on your own, so no distractions,

652
03:26:52.319 --> 03:27:05.239
and when you stop thinking about stuff, relaxation automatically rises,

653
03:27:07.639 --> 03:27:18.360
a sense of comfort starts to grow, and without trying

654
03:27:18.399 --> 03:27:27.319
to build it up into something fantastical or something magical,

655
03:27:29.440 --> 03:27:39.639
this is just a natural process, something that's easy to accomplish.

656
03:27:42.440 --> 03:27:46.799
In fact, it's almost you know, the sense of relaxing

657
03:27:47.639 --> 03:27:53.399
completely happens really when you put no effort into it.

658
03:27:54.399 --> 03:27:59.959
It's not something that you can really force. It's something

659
03:28:00.280 --> 03:28:11.000
that happens naturally. And part of the process of this

660
03:28:11.280 --> 03:28:23.239
recording and others is simply two allow you to take

661
03:28:23.319 --> 03:28:38.159
advantage of this space, this time, to just let go,

662
03:28:41.319 --> 03:28:49.520
to just be here, to be in tune with how

663
03:28:49.639 --> 03:29:03.520
you feel. Yet with the intention of wanting to relax deeply,

664
03:29:08.360 --> 03:29:14.719
then maybe even to fall asleep, depending on what it

665
03:29:14.879 --> 03:29:27.959
is that you wish for yourself in this moment. As

666
03:29:28.040 --> 03:29:37.319
we know, relaxing is the majority of the process of

667
03:29:37.440 --> 03:29:42.920
falling asleep. The actual falling asleep part is the tiny

668
03:29:43.000 --> 03:29:54.360
bit at the end. The deeper relaxed you become, the

669
03:29:54.600 --> 03:30:12.319
easier you find yourself drifting. But you can also if

670
03:30:12.360 --> 03:30:23.200
you choose, stay focused on my voice and really enjoy

671
03:30:29.120 --> 03:30:58.239
the process, gradually relaxing each muscle in your body effortlessly

672
03:31:05.360 --> 03:31:26.600
and just observing the sensation of letting go completely.

673
03:31:32.639 --> 03:31:36.680
This time, I'm going to count from six down to one.

674
03:31:41.840 --> 03:31:51.399
You can notice your mind calming down more with each

675
03:31:51.959 --> 03:32:05.319
number that you hear me say, naturally, feeling calm and

676
03:32:05.600 --> 03:35:05.760
sorer and peaceful. Six, five, four, three four, being aware

677
03:35:06.159 --> 03:35:21.040
of how your mind has slowed right down, sinking deeply

678
03:35:23.840 --> 03:35:41.159
into relaxation. And as you focus on your mind, you

679
03:35:44.719 --> 03:35:53.959
may notice that there are some thoughts still there, maybe

680
03:35:54.120 --> 03:36:03.920
some stubborn thoughts that for some reason perhaps need your attention.

681
03:36:10.920 --> 03:36:12.200
So what you can do is.

682
03:36:17.719 --> 03:36:30.239
Send love to those thoughts. Sprinkle those thoughts with love.

683
03:36:31.959 --> 03:36:36.159
My little petals from a flower, just sprinkle it over them.

684
03:36:37.639 --> 03:36:44.760
Petals feel good love towards those thoughts. To let those

685
03:36:45.000 --> 03:36:52.440
thoughts murder, You're not abandon the number. You just need them.

686
03:36:53.680 --> 03:37:05.600
You require them to just calm down, slow down, quiet down.

687
03:37:09.280 --> 03:37:09.680
For now.

688
03:37:17.559 --> 03:37:22.559
So as you focus on those remaining thoughts as we

689
03:37:22.760 --> 03:37:28.000
count down this time from seven down to one. With

690
03:37:28.120 --> 03:37:42.040
each number, just imagine sprinkling those flower petals of love, kindness,

691
03:37:43.639 --> 03:37:55.479
gratitude over those thoughts, which will allow them to just

692
03:37:56.920 --> 03:38:11.920
not away and relax deeper. With every number, those thoughts

693
03:38:12.040 --> 03:39:47.200
will become more and more relaxed. Starting with number seven, six, five, four, three.

694
03:40:38.399 --> 03:40:38.639
Four.

695
03:40:55.639 --> 03:41:13.079
Let you now notice how relaxed your feeling in your body.

696
03:41:21.479 --> 03:41:34.680
We're going to focus on your hands, because the more

697
03:41:34.799 --> 03:41:41.840
relaxed your hands are, the more relaxed your body and

698
03:41:42.120 --> 03:42:03.680
mind are. If focus on your hands and your fingers,

699
03:42:09.239 --> 03:42:13.959
there's nothing needed to be done. There's no clenching of

700
03:42:14.280 --> 03:42:18.600
fists or dents in the fingers or anything like that.

701
03:42:26.079 --> 03:42:40.280
It's just noticing and focusing on your hands, noticing how

702
03:42:40.399 --> 03:43:05.079
they feel because they're more relaxed your hands feel, the

703
03:43:05.360 --> 03:43:14.760
calmer your mind feels, and the all comforts you feel

704
03:43:16.840 --> 03:43:47.000
throughout your body. Jee may have already noticed your mind

705
03:43:50.239 --> 03:44:18.000
is starting to dreft quix in just on your hands

706
03:44:19.200 --> 03:44:26.159
and fingers, allowing.

707
03:44:26.200 --> 03:44:28.000
Them chea.

708
03:44:30.040 --> 03:44:41.440
Experience, a real deepening of that relaxation in your hands

709
03:44:41.559 --> 03:44:59.840
and fingers, more more relaxed. With each number.

710
03:45:07.440 --> 03:45:08.319
From eight.

711
03:45:10.559 --> 03:45:22.680
Down to one. You can almost feel the healing and

712
03:45:22.920 --> 03:45:40.239
relaxing energy spreading into your hands and fingers, becoming more

713
03:45:42.520 --> 03:45:59.319
relaxing with each number you hear, going down eight down

714
03:46:00.120 --> 03:46:16.719
to one, drifting, drifting again, starting Louise.

715
03:46:20.680 --> 03:46:20.719
No.

716
03:46:28.319 --> 03:50:22.000
Eight seven, four three, just being here now, nothing to

717
03:50:22.120 --> 03:50:32.600
think about, nothing to do, nothing to say, and everything

718
03:50:32.920 --> 03:50:43.879
just feels calmer. And this is your natural state of being.

719
03:50:47.559 --> 03:50:52.920
This is how you just normally feel when you take

720
03:50:53.040 --> 03:51:01.479
away all that other stuff that we add, you know,

721
03:51:01.479 --> 03:51:12.959
I think like stress and worry in and over thinking, anxiety, tension,

722
03:51:17.200 --> 03:51:24.159
just generally thinking about stuff. We take that away, which

723
03:51:24.200 --> 03:51:24.799
is what we do.

724
03:51:25.559 --> 03:51:32.959
What we do now, you.

725
03:51:33.120 --> 03:51:44.319
Left with a real sense of peacefulness, which comes to

726
03:51:44.399 --> 03:51:58.040
you very quickly, because ultimately it's just a feeling, a

727
03:51:58.280 --> 03:52:06.879
feeling comfort. It's almost as if you've got inside yourself

728
03:52:06.959 --> 03:52:18.600
and you've found a special place where everything is peaceful,

729
03:52:21.559 --> 03:52:26.920
a place where you can film relaxed and you're natural

730
03:52:29.079 --> 03:52:34.159
sense of comfort, a place.

731
03:52:33.920 --> 03:52:35.680
Where you can be here.

732
03:52:40.120 --> 03:52:47.120
Where you can accept yourself who you are, in the

733
03:52:47.239 --> 03:52:53.600
place where you're not trying to please anybody else, in

734
03:52:57.760 --> 03:53:06.319
a place where you can actually not just love yourself,

735
03:53:06.440 --> 03:53:11.879
but in some ways more importantly, you can like yourself

736
03:53:14.399 --> 03:53:31.680
appreciate who you are. That sense of gratitude it's in

737
03:53:31.799 --> 03:53:42.760
the air way around you. That's also a place where

738
03:53:43.000 --> 03:53:53.319
you can actually feel the healing energy soaking into your body.

739
03:54:00.079 --> 03:54:12.319
Healing energy soaking into your body, That healing energy spreads

740
03:54:13.319 --> 03:54:24.479
through your veins, traveling to each every single part of

741
03:54:24.639 --> 03:54:34.440
your body, and you start to realize that actually that

742
03:54:34.760 --> 03:54:43.479
healing energy, it's not just entered into your brain, it's

743
03:54:43.559 --> 03:54:55.520
become part of your brain, and the spinal fluid is

744
03:54:55.639 --> 03:55:06.559
now mixed with healing energy, not just allowing you to

745
03:55:06.920 --> 03:55:14.520
feel so much more relaxed and healthy in this moment,

746
03:55:19.000 --> 03:55:28.440
but also you start to realize that actually what's happening

747
03:55:28.680 --> 03:55:39.280
now without healing relaxing energy spreading through your body, is

748
03:55:39.479 --> 03:55:50.239
actually changing your life. It's actually changing the way you're

749
03:55:50.360 --> 03:55:56.799
going to feel, not just now, but tomorrow and the

750
03:55:56.920 --> 03:56:06.680
next day. There's your health improves, not just your physical health,

751
03:56:06.799 --> 03:56:14.159
but your mental health. Things that used to bother you

752
03:56:14.360 --> 03:56:21.479
in the past, for some reason, no longer have the

753
03:56:21.639 --> 03:56:30.559
effect that they used to because something has changed deep

754
03:56:31.040 --> 03:56:41.639
within you. Maybe things that used to cause you to

755
03:56:41.799 --> 03:56:54.120
feel anger no longer have that power to control you

756
03:56:56.639 --> 03:57:02.920
the way they seem to be able to before. As

757
03:57:03.040 --> 03:57:14.559
you realize that you're the one who decides what affects you,

758
03:57:18.239 --> 03:57:27.000
you're the one who decides to feel relaxed and calm

759
03:57:28.639 --> 03:57:44.000
when you choose to enjoy noticing, these natural developments of

760
03:57:44.319 --> 03:57:55.879
healing continue to grow and improve your life day by day,

761
03:58:01.760 --> 03:58:10.000
including of course, your ability to relax so much easier

762
03:58:14.959 --> 03:58:24.520
than sleeping. It's the most natural thing in the world

763
03:58:26.000 --> 03:58:34.319
to you because falling asleep is something that you've done

764
03:58:37.360 --> 03:58:45.040
so many times in your life, and you know that

765
03:58:45.239 --> 03:58:50.479
you were born, as we all were, with the ability

766
03:58:52.079 --> 03:59:05.399
to fall asleep naturally. You're born with that ability to

767
03:59:05.840 --> 03:59:19.840
just drift off into a deep, healing sleep. Even when

768
03:59:19.959 --> 03:59:24.639
we're kids, sometimes will fall asleep and we don't even

769
03:59:24.719 --> 03:59:30.680
want to try to think of stay awake. Maybe it's

770
03:59:30.840 --> 03:59:35.239
a birthday in the morning, or it's Christmas or holiday

771
03:59:35.440 --> 03:59:37.840
or something we look forward to. We don't want to

772
03:59:37.879 --> 03:59:43.000
go to sleep, But the more we want to stay awake.

773
03:59:45.239 --> 03:59:52.239
The more we just start to drift, and the more

774
03:59:52.959 --> 03:59:56.719
you fight to drifting, we'll try to stop yourself and

775
03:59:56.920 --> 04:00:10.399
drift in asleep deeper and stronger that drifting becomes. Because

776
04:00:10.440 --> 04:00:15.879
we're born not just with the need to relax deeply

777
04:00:17.600 --> 04:00:27.440
and to naturally fall asleep, but it's our birthright, it's

778
04:00:27.559 --> 04:00:38.079
part of our DNA. And sometimes as we get older

779
04:00:38.159 --> 04:00:49.559
in life, perhaps at times we have forgotten that relaxing

780
04:00:50.840 --> 04:01:05.319
completely is not only a wonderfully pleasant experience, it's also

781
04:01:05.680 --> 04:01:25.159
really easy. It's very, very easy to let go, because

782
04:01:25.200 --> 04:01:25.920
that's all it is.

783
04:01:26.120 --> 04:01:26.600
It is just.

784
04:01:30.120 --> 04:01:41.520
Deciding to let go. And when you press the play

785
04:01:41.639 --> 04:01:51.879
button on my recordings, you have given permission for my

786
04:01:52.120 --> 04:02:00.000
voice to relax you when you press that play button,

787
04:02:00.159 --> 04:02:09.680
and you've given me permission for my words to effect

788
04:02:12.200 --> 04:02:24.000
you in a positive, only a positive way, opening up

789
04:02:29.200 --> 04:02:47.479
your mind to useful and healing suggestions that can have

790
04:02:52.000 --> 04:02:59.440
such an amazing effect on how you feel right now,

791
04:03:04.200 --> 04:03:14.040
as well as those changes that continue long after the

792
04:03:14.159 --> 04:03:24.799
recording ends, those changes within you that continue to flourish

793
04:03:25.680 --> 04:03:40.239
and grow, transforming your life in a positive, beautiful way,

794
04:03:43.360 --> 04:03:50.399
allowing you to move forward in your life in the

795
04:03:50.520 --> 04:04:07.760
direction that you choose for yourself and this feeling, this

796
04:04:08.079 --> 04:04:23.639
feeling that you can experience of safety, comfort, calmness, This

797
04:04:23.920 --> 04:04:45.479
feels so nice, such a healthy place to be, and

798
04:04:45.680 --> 04:05:03.479
that positivity grows within you each and every day. Moving forward,

799
04:05:07.280 --> 04:05:18.239
you're going to find that you're more relaxed physically and

800
04:05:18.440 --> 04:05:27.120
in your mind it's more relaxed. And it's not that

801
04:05:27.239 --> 04:05:32.799
you're thinking slower. It's just that your mind will be

802
04:05:33.040 --> 04:05:44.840
less clogged up with unnecessary negativity because from now on,

803
04:05:45.520 --> 04:05:55.120
your mind rejects negativity. From now on, you're going to

804
04:05:55.319 --> 04:06:12.159
start noticing when negativity arises and you can just say stop, stop,

805
04:06:15.040 --> 04:06:21.799
and then negativity will turn around and leave you alone.

806
04:06:29.799 --> 04:06:49.120
Stop and then negativity would disappear. And that you notice

807
04:06:49.399 --> 04:06:57.760
that you feel way more relaxed than you probably expected.

808
04:07:03.920 --> 04:07:12.719
You can now congratulate yourself because you are the person

809
04:07:13.399 --> 04:07:19.000
that has done this. You are the one that has

810
04:07:19.239 --> 04:07:27.079
opened your mind up to the simple facts that you

811
04:07:27.399 --> 04:07:32.680
can feel more relaxed than your body and in your mind,

812
04:07:38.920 --> 04:07:44.799
you've opened your mind up to the birthright of being

813
04:07:44.840 --> 04:08:01.719
able to just fall asleep easily when you choose. And

814
04:08:01.840 --> 04:08:08.799
that's a nice feeling, don't you think it feels nice,

815
04:08:08.920 --> 04:08:18.280
doesn't it to feel calm? All that healing energy is

816
04:08:18.399 --> 04:08:29.239
spreading through your body in your mind to spend time

817
04:08:29.479 --> 04:08:40.280
in a special place where negativity can no longer enter.

818
04:08:46.760 --> 04:08:55.959
Negativity is banned. It's bad, it's not allowed entry. Doesn't

819
04:08:56.239 --> 04:08:59.639
it doesn't. This doesn't deserve to be here. It doesn't

820
04:08:59.719 --> 04:09:08.360
be long hair. Negativity has no place in your life,

821
04:09:18.360 --> 04:09:27.840
which makes room feel more comfort, more healing, more relaxation,

822
04:09:32.680 --> 04:09:57.879
more peace. It feels nice, doesn't it. Just let go

823
04:09:59.760 --> 04:10:19.719
the everything. I'm gonna count down now from twenty down

824
04:10:19.799 --> 04:10:29.159
to one. You can continue to relax, if you choose,

825
04:10:29.639 --> 04:10:43.159
you can drift to sleep with every number you hear

826
04:10:43.319 --> 04:10:54.879
me say you can fill twice is relaxed. Or if

827
04:10:54.920 --> 04:13:11.440
you choose you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen, four, ten, thirty, two, eleven, ten, nine, eight, seven, six.

828
04:13:19.520 --> 04:13:19.840
Five.

829
04:14:00.360 --> 04:14:10.159
This is your time to just take a break, your

830
04:14:10.360 --> 04:14:21.040
time to relax, to allow your mind to slow down,

831
04:14:29.719 --> 04:14:43.799
to give yourself a permission to take a break from everything.

832
04:14:48.520 --> 04:14:53.000
And you're the only person that can make that decision.

833
04:14:55.879 --> 04:14:58.600
You're the only person that can actually tell your mind

834
04:15:03.799 --> 04:15:27.879
just relax, to just take some time off so that

835
04:15:28.000 --> 04:15:33.000
you can focus on your body, getting in touch with

836
04:15:34.200 --> 04:15:50.479
how you feel physically, and in the process of this

837
04:15:50.840 --> 04:15:55.760
body scared where you focus on different parts of your body,

838
04:16:02.200 --> 04:16:09.600
those parts that you focus on and observe, even though

839
04:16:09.799 --> 04:16:17.920
you're not purposely requesting for those parts of your body

840
04:16:18.159 --> 04:16:26.600
to relax, it's kind of expected. You expect when you

841
04:16:26.799 --> 04:16:39.879
listen to my noose to feel more relaxed naturally, because

842
04:16:39.959 --> 04:16:49.719
when you're listening to me, your attention is focused on

843
04:16:49.959 --> 04:17:01.479
my words, and as my words guide you to focus

844
04:17:05.879 --> 04:17:20.760
on those parts of your body, your focus increases, which

845
04:17:20.920 --> 04:17:36.879
actually calms your mind. And when your mind calms down,

846
04:17:41.760 --> 04:18:03.840
your body relaxes. And when your body calms down, your

847
04:18:03.959 --> 04:18:20.840
mind relaxes. And even though we've not really started to

848
04:18:21.000 --> 04:18:33.680
focus on your body, you can already feel that healing

849
04:18:33.920 --> 04:18:48.360
energy spreading through your body, pushing out stress and tension,

850
04:18:52.559 --> 04:18:59.799
healing all the parts of your body, including your skin,

851
04:19:01.000 --> 04:19:07.879
your bones, your blood, all of your organs inside your body,

852
04:19:09.280 --> 04:19:16.079
all of the muscles, all of the fat, all of everything,

853
04:19:17.920 --> 04:19:24.120
every hair on your body is filled with that healing energy.

854
04:19:32.120 --> 04:19:48.600
And when your brain fills without healing energy, the feeling

855
04:19:48.760 --> 04:20:16.600
of comfort relaxation increases. Deeply increases in a way in

856
04:20:16.639 --> 04:20:33.360
your mind starts to fill perhaps bit drowsing because it's

857
04:20:33.479 --> 04:20:52.680
not needed, and it may start to drift if that's

858
04:20:52.879 --> 04:21:01.079
what's needed. So if you're listening to this and what

859
04:21:01.280 --> 04:21:05.079
you need is deep relaxation, that's what you get.

860
04:21:07.280 --> 04:21:08.760
If what you need is.

861
04:21:10.440 --> 04:21:17.440
To fall asleep naturally and easily, that your mind drifts,

862
04:21:19.959 --> 04:21:33.719
that's also what will happened. Because by pressing a play

863
04:21:33.840 --> 04:21:39.239
button on the podcast and listening to me, you give

864
04:21:39.520 --> 04:21:52.600
permission your body and your mind. In fact, you give

865
04:21:52.680 --> 04:21:57.600
the command to your body and your mind to relax

866
04:22:01.360 --> 04:22:10.120
deeply and to drift off to sleep, if that's what

867
04:22:10.520 --> 04:22:11.959
you want.

868
04:22:15.200 --> 04:22:15.799
Or need.

869
04:22:23.159 --> 04:22:27.280
Them. As I focus on the different.

870
04:22:27.079 --> 04:22:37.879
Parts of your body, you may start to just drift.

871
04:22:42.000 --> 04:22:45.280
And then you come back again and to hear me

872
04:22:45.520 --> 04:22:50.440
talking and I'm focusing on a different part of your body,

873
04:22:56.200 --> 04:23:05.639
you may find just so drifting, Ben and realize you're drifting.

874
04:23:07.399 --> 04:23:14.239
Until you stop drifting, dre A laugh again to my voice.

875
04:23:15.719 --> 04:23:21.559
Focusing on a different part of your body starts to

876
04:23:21.719 --> 04:23:32.559
relaxee on Deva because that drifting, it's basically here already

877
04:23:34.879 --> 04:23:44.680
in the sleep zone. And the more you drift, the

878
04:23:44.959 --> 04:23:55.319
longer you drift. The longer you drift, Eventually that drifting

879
04:23:55.520 --> 04:24:07.360
continues into sleep, and that's the last you remember until

880
04:24:07.440 --> 04:24:16.440
you wake up in your own time. When you experience

881
04:24:16.719 --> 04:24:24.360
the right amount of sleep. Fear because when you do,

882
04:24:26.239 --> 04:24:28.920
and if you don't fall asleep, it's.

883
04:24:31.360 --> 04:24:33.440
Extremely pleasant.

884
04:24:36.159 --> 04:24:57.479
So relaxing, so deep he sleep, I feel so nice,

885
04:25:00.239 --> 04:25:04.840
accines your own body in mind.

886
04:25:08.360 --> 04:25:09.639
As you if you.

887
04:25:09.840 --> 04:25:17.559
Feel that heating image is spreading through you, relaxing is

888
04:25:17.799 --> 04:25:42.200
so deeply, relaxes so deeply. We start to focus on

889
04:25:42.399 --> 04:27:17.200
your eyes, moving down to your jaw, showers, shoes, stous spine, naps,

890
04:27:25.040 --> 04:28:16.040
your ex faint dotsies spreading gryside your body, feeling you up.

891
04:28:18.840 --> 04:28:32.399
Now let's focus again parts of your body, kay, focusing

892
04:28:32.559 --> 04:28:43.559
this time on your forehead. Now on your mouth, your lips,

893
04:28:45.559 --> 04:28:50.399
your tongue, a whole of your mouth.

894
04:28:59.520 --> 04:28:59.959
M hmm.

895
04:29:02.600 --> 04:29:05.479
Focusing on your fingers.

896
04:29:10.840 --> 04:29:12.120
Maybe you could.

897
04:29:13.520 --> 04:29:17.879
Move your fingers little bits. You can focus on each

898
04:29:18.200 --> 04:29:32.520
one individually, both hands, and even though you should focus

899
04:29:32.600 --> 04:29:37.719
on both of your hands now it almost seemed to

900
04:29:37.920 --> 04:29:46.440
just melt into one. Where is your right hand start

901
04:29:47.719 --> 04:29:57.159
left hand and a worst as if just mix together.

902
04:30:02.680 --> 04:30:13.040
Now focusing on your knees, just like sing how your

903
04:30:13.120 --> 04:30:37.399
knees help now, focusing your hopers, focusing on by a

904
04:30:37.559 --> 04:31:18.079
few hours, just absurd the feeling of your hopes to see.

905
04:31:22.120 --> 04:32:30.799
As ECUs, it's a group of senen sections.

906
04:32:31.760 --> 04:34:35.959
Eus. What to say? Tes f faints right now, ninety

907
04:34:36.279 --> 04:35:17.720
cent hn't zil, body fails noticing your mind feels now,

908
04:35:35.799 --> 04:36:01.360
lett him go, let him go, let's him go everything,

909
04:36:09.599 --> 04:36:51.439
letting go, letting go, letting go everything, everything. I'm gonna

910
04:36:51.479 --> 04:36:55.319
start now, and i'd like you just, first of all,

911
04:36:55.479 --> 04:37:01.680
just to see yourself lying down on that message table,

912
04:37:03.479 --> 04:37:07.840
lying on your front. Your head is supported, your arms

913
04:37:08.159 --> 04:37:17.319
are supported, and you feel comfortable, and breathing is really easy,

914
04:37:19.560 --> 04:37:26.159
and you feel you feel confident in how you look

915
04:37:26.240 --> 04:37:29.840
as well. So there's none of that issue of body

916
04:37:29.919 --> 04:37:38.680
problems or shyness because I'm a professional and this is

917
04:37:39.319 --> 04:37:44.479
a therapy session, so none of that stuff matters on whatsoever.

918
04:37:48.360 --> 04:37:54.840
This is about you. This is about how you feel

919
04:37:55.479 --> 04:38:02.279
and how you can enjoy that sense of comfort and

920
04:38:02.439 --> 04:38:09.680
relaxation that comes from letting go and allowing my hands

921
04:38:10.520 --> 04:38:18.040
and my fingers to relax you by messaging your body.

922
04:38:23.159 --> 04:38:25.360
So I want to start off just by placing my

923
04:38:25.560 --> 04:38:32.400
hands on the back of your head, just gently, just

924
04:38:32.680 --> 04:38:37.360
you can feel my hands feel like really on you,

925
04:38:41.799 --> 04:38:44.159
so you can maybe feel the warmth of my hands

926
04:38:44.240 --> 04:38:49.680
on the back of your head. With my hands to

927
04:38:49.759 --> 04:38:53.720
the side of your head, not pressing, but just holding

928
04:38:53.919 --> 04:38:59.880
there very gently, maybe over your ears, and a little

929
04:39:00.159 --> 04:39:04.720
on your face, just so you can feel my hands

930
04:39:06.840 --> 04:39:19.560
so you can become accustomed to them. And now I'll

931
04:39:19.639 --> 04:39:21.759
put my hands on the back of your head again

932
04:39:22.279 --> 04:39:28.959
and gently let them slide down on to the back

933
04:39:29.000 --> 04:39:46.479
of your neck. You can feel my hands gently stroking

934
04:39:46.599 --> 04:39:53.080
the back of your neck to start with, just so

935
04:39:53.200 --> 04:39:57.080
you can get used to the the feeling of my

936
04:39:57.240 --> 04:40:04.520
hands on your skin, get accustomed to it, realize that

937
04:40:05.040 --> 04:40:15.119
you're safe and it's all good, it's all fine. And

938
04:40:15.200 --> 04:40:19.279
I'm going to start gently massaging the muscles in the

939
04:40:19.400 --> 04:40:35.279
back of your neck with both hands. And this is

940
04:40:35.319 --> 04:40:41.599
a very trusting situation really, because our necks is so

941
04:40:41.919 --> 04:40:46.919
fragile and to have someone have their hands around your

942
04:40:47.040 --> 04:40:51.919
neck in that way can sometimes be problematic for people,

943
04:40:53.159 --> 04:40:57.599
which is why massages are quite good, because it allows

944
04:40:57.680 --> 04:41:11.959
you to relax, to get in touch with trust, to

945
04:41:12.080 --> 04:41:24.639
feel peaceful and calm, there's a massage the sides of

946
04:41:24.720 --> 04:41:32.599
your neck, gently moving from the bottom of your neck.

947
04:41:34.360 --> 04:41:36.840
It would be sort of near where your shoulders start,

948
04:41:36.919 --> 04:41:43.599
I guess, all the way up to your jaw, your

949
04:41:43.680 --> 04:41:49.680
ears kind of area the side of your neck, and

950
04:41:49.720 --> 04:41:52.279
of course it's a lot longer than the front of

951
04:41:52.360 --> 04:42:08.439
your neck. And message in the back of your neck,

952
04:42:12.279 --> 04:42:21.080
especially that area where perhaps we hold tension and there's

953
04:42:21.159 --> 04:42:25.799
that area's message. You can actually feel a sense of

954
04:42:25.959 --> 04:42:34.000
release in the back of your neck and maybe you

955
04:42:34.159 --> 04:42:39.479
can breathe it out as well. Notice how it feels.

956
04:42:39.720 --> 04:42:52.919
Notice how you feel. They're moving down to that area

957
04:42:53.479 --> 04:43:01.080
between your neck and your shoulders, that musty area, starting

958
04:43:01.159 --> 04:43:08.159
to message that area on both sides. I mean, this

959
04:43:08.200 --> 04:43:10.639
would be the area that a lot of people would

960
04:43:10.759 --> 04:43:13.479
message if they were going to give you like a

961
04:43:13.599 --> 04:43:19.639
shoulder message. Even that's not technically the shoulders, but it's

962
04:43:19.720 --> 04:43:23.840
all the muscles that lead to the shoulders from the

963
04:43:24.000 --> 04:43:30.159
neck and a game that can hold tension and stress.

964
04:43:31.400 --> 04:43:36.400
And when massaged sometimes a nice deep message is useful,

965
04:43:39.479 --> 04:43:54.919
and you decide how deep that message is and just

966
04:43:55.119 --> 04:44:02.040
allow my knuckles just to dig in to get to

967
04:44:02.159 --> 04:44:11.560
those muscles and to really relaxed and all the time

968
04:44:11.720 --> 04:44:29.360
and being firm yet gentle with you and just stroking

969
04:44:29.520 --> 04:44:37.959
down the area to your actual shoulders, moving to the

970
04:44:38.080 --> 04:44:49.000
muscles of your shoulders, and maybe initially just pulling up

971
04:44:49.279 --> 04:44:52.880
the shoulders a little bit off the table just to

972
04:44:53.000 --> 04:44:57.279
give you a little bit of a stretch, very gently,

973
04:45:03.720 --> 04:45:05.759
and you've got the muscles at the front of your

974
04:45:05.840 --> 04:45:17.759
shoulders the sides of the back. Again, this is a

975
04:45:17.880 --> 04:45:22.000
part that can really take quite a bit of pressure,

976
04:45:23.400 --> 04:45:31.200
quite a bit of needing if if you wish to

977
04:45:31.439 --> 04:45:38.919
really release the tension to really get into those muscles,

978
04:45:39.000 --> 04:45:45.520
and you can let your fingers in there. They can

979
04:45:45.599 --> 04:45:52.400
feel really nice. Sometimes it's just being stroked gently or

980
04:45:52.560 --> 04:46:03.319
being messaged quite strongly, can all be beneficial to the

981
04:46:03.439 --> 04:46:22.040
renorversation with the muscles in your shoulders. Now you move

982
04:46:22.200 --> 04:46:31.479
down your arms. We're doing one arm at a time,

983
04:46:32.439 --> 04:46:41.520
starting with your right arm. What I do is I

984
04:46:41.799 --> 04:46:45.919
just lift your arm up, just hold it to the

985
04:46:46.119 --> 04:46:53.479
side of you that words still be attached, and I

986
04:46:53.680 --> 04:47:08.240
just message the tops of your arms all the way

987
04:47:08.360 --> 04:47:27.439
down to your forearms into your wrists, gently massaging.

988
04:47:32.599 --> 04:47:33.319
That parts.

989
04:47:35.840 --> 04:47:39.520
The softer part, which is the underpart of the arm

990
04:47:42.599 --> 04:47:46.319
which leads to the crease in your rowbo the inside.

991
04:47:47.759 --> 04:47:50.439
It's much more sensitive skin.

992
04:48:00.119 --> 04:48:00.279
Time.

993
04:48:00.560 --> 04:48:11.040
Just having that stroked, I feel really nice, pleasurable and relaxing.

994
04:48:19.799 --> 04:48:30.400
Now moving down to your right hand, just holding your

995
04:48:30.560 --> 04:48:43.759
hand in both of my hands, just pressing gently on

996
04:48:43.840 --> 04:48:51.840
the back of your hand, stretching your fingers ever slightly,

997
04:48:55.119 --> 04:49:02.080
at the same time pressing down a message and each finger,

998
04:49:10.080 --> 04:49:14.119
and then starting to massage the palms of their hand.

999
04:49:20.799 --> 04:49:32.240
Just turning the hand, stretching it gently, and actually having

1000
04:49:32.319 --> 04:49:40.720
your handheld can really be an emotional experience sometimes, even

1001
04:49:40.799 --> 04:49:46.040
if it is a stranger, someone you don't know very well,

1002
04:49:47.040 --> 04:49:54.159
like a massage person or a therapist. Maybe because it's intimate,

1003
04:50:01.880 --> 04:50:14.680
you can feel nice, you can feel safe. And as

1004
04:50:14.759 --> 04:50:17.680
I put that right arm back down where it was,

1005
04:50:23.720 --> 04:50:29.799
to do the same with your left arm, exactly the

1006
04:50:30.000 --> 04:50:39.439
same massage and the muscles in your arm all the

1007
04:50:39.520 --> 04:50:48.000
way down to you arrest, stroking the inside of your arm,

1008
04:50:53.520 --> 04:51:06.919
just being gentle or as firm as you require, and

1009
04:51:07.119 --> 04:51:23.479
then massaging your left hand, stretching the fingers, gently, massaging

1010
04:51:23.799 --> 04:51:43.479
the palm of your left hand. You feel so so relaxing,

1011
04:51:51.159 --> 04:52:08.560
so comforting, and I'll just rest your left down back

1012
04:52:08.720 --> 04:52:22.560
down the start message your back, the biggest part of

1013
04:52:22.639 --> 04:52:34.040
your body, starting at the top, starting again where you

1014
04:52:34.119 --> 04:52:37.919
would have been, the area at the top in between

1015
04:52:38.000 --> 04:52:44.919
your shoulders, near your neck. Going back and massage in

1016
04:52:44.959 --> 04:52:57.040
the area again, but this time moving downwards, making it downward.

1017
04:52:57.240 --> 04:53:05.119
Stroke to the middle of your back, working from the

1018
04:53:05.520 --> 04:53:15.799
outside inwards. Massage in the your back, but the outside

1019
04:53:16.159 --> 04:53:26.959
of your back parts where your arms will maybe rest against,

1020
04:53:34.080 --> 04:53:39.560
almost the path that connects your front to your back.

1021
04:53:49.159 --> 04:53:57.880
Just massaging down firmly but gently, as firm as you want,

1022
04:54:01.360 --> 04:54:05.720
moving down and then moving across a little bit, moving

1023
04:54:05.799 --> 04:54:11.159
all the way down again, be very gentle, you have

1024
04:54:11.479 --> 04:54:22.240
firm if you choose. Eventually we get to the spine.

1025
04:54:23.639 --> 04:54:27.319
We can message the muscles and either side of your

1026
04:54:27.400 --> 04:54:31.279
spine from the top of your neck all the way

1027
04:54:31.439 --> 04:54:42.560
down to your lower back. We can do that a

1028
04:54:42.639 --> 04:54:53.279
few times. Sometimes people use the knuckle or the you know,

1029
04:54:53.720 --> 04:54:58.200
two fingers and just go either side of the spine,

1030
04:54:59.520 --> 04:55:03.200
almost just push down, go all the way down to

1031
04:55:03.319 --> 04:55:11.279
the bottom of the spine, each time releasing tension and

1032
04:55:11.599 --> 04:55:20.599
opening up the body, stretching your body so that you

1033
04:55:20.840 --> 04:55:39.080
feel more relaxed. But at the same time rejuvenated. And

1034
04:55:39.240 --> 04:55:42.560
now I'm going to move to one side, to your

1035
04:55:42.680 --> 04:55:51.720
right side, and from the bottom of your ribs to

1036
04:55:51.919 --> 04:55:57.840
your pelvis, I'm going to message that area of your back.

1037
04:56:00.119 --> 04:56:03.080
Stretch over the other side, and I will pull the

1038
04:56:03.240 --> 04:56:10.040
muscles gently and massage and push from one end that

1039
04:56:10.279 --> 04:56:14.599
side or way to my side to the middle of

1040
04:56:14.799 --> 04:56:20.439
fact to where your spine is massaging that side of

1041
04:56:20.520 --> 04:56:27.319
your spine the opposite side to where I'm standing. It's

1042
04:56:27.360 --> 04:56:33.279
almost like kneading bread. There's that big area which is

1043
04:56:34.840 --> 04:56:45.080
firm yet lots there to message. Potentially one of the

1044
04:56:45.159 --> 04:56:51.799
most important places to actually have a message because you

1045
04:56:52.880 --> 04:56:58.319
feel it. You really feel the release and the pleasure

1046
04:57:00.159 --> 04:57:07.599
in your lower back massaged. It releases so much from

1047
04:57:07.639 --> 04:57:17.639
your body that's not useful, starting a healing process which

1048
04:57:17.720 --> 04:57:30.919
will continue long after this recording is over. The message

1049
04:57:30.959 --> 04:57:33.919
in this part of your body not only feels really

1050
04:57:34.040 --> 04:57:40.000
good for you, it's actually fun to do because it is,

1051
04:57:40.560 --> 04:57:45.560
as I said, like kneading bread. It's a part that

1052
04:57:45.639 --> 04:57:50.880
you can really get hold of and really massage deeply

1053
04:57:53.159 --> 04:58:03.319
if that's your choice. They're not going to move over

1054
04:58:03.439 --> 04:58:05.720
to the other side of your body and do the

1055
04:58:05.880 --> 04:58:17.680
same with the opposite part of your lawer back, kneeding

1056
04:58:17.919 --> 04:58:26.400
and messaging from your sides all away to the middle

1057
04:58:26.439 --> 04:58:34.799
of your back where your spine is pressing and kneading,

1058
04:58:40.040 --> 04:58:45.439
firm and gentle at the same time. It feels so

1059
04:58:46.200 --> 04:58:59.360
releasing this mixture of pleasure, comfort, release, calmness, relaxation or

1060
04:58:59.520 --> 04:59:09.880
mixed together. Plus there's that feeling from your stomach as

1061
04:59:09.919 --> 04:59:14.720
it's being stretched. Even though you're in your stomach now,

1062
04:59:15.319 --> 04:59:19.119
you can feel it being stretched because that whole area

1063
04:59:19.279 --> 04:59:30.319
is connected to your stomach. Now we're going to move

1064
04:59:30.639 --> 04:59:35.400
or move further up to your top of your body,

1065
04:59:36.040 --> 04:59:42.599
and I'm going do the same this time, starting with

1066
04:59:43.759 --> 04:59:49.319
your upper back. Put my hands forward over and messing

1067
04:59:49.479 --> 04:59:56.479
massage in that area up to your spine, from the

1068
04:59:56.639 --> 05:00:00.799
side of your body up to your spine. So some

1069
05:00:00.959 --> 05:00:07.639
of that message area, the muscle tissue or whatever fatty

1070
05:00:07.720 --> 05:00:13.000
tissue even will be possibly from your chest because it's

1071
05:00:13.040 --> 05:00:20.200
all connected, chest and the back connect together. I'm going

1072
05:00:20.279 --> 05:00:23.840
to be massaging and just pulling some of that skin

1073
05:00:25.159 --> 05:00:34.479
from your side up and massaging the area of your

1074
05:00:34.560 --> 05:00:43.040
upper back all the way to your spine. And then

1075
05:00:43.080 --> 05:00:45.799
I'll move down a bit and I'll continue with the

1076
05:00:45.919 --> 05:00:48.840
middle of your back, doing exactly the same thing.

1077
05:00:52.479 --> 05:00:56.880
As gentle or as deep as you choose.

1078
05:01:05.560 --> 05:01:09.639
Now move from the other side again and do the

1079
05:01:09.759 --> 05:01:13.959
exact same thing with the top of your back on

1080
05:01:14.080 --> 05:01:23.319
the other side, from pretty much underneath your arm area

1081
05:01:23.479 --> 05:01:38.639
really to your spine, and then continue in that all

1082
05:01:38.639 --> 05:01:43.720
the way down, including your lower your middle of your back.

1083
05:01:57.400 --> 05:02:02.599
I'm gonna go to your fire backs of your thighs

1084
05:02:05.279 --> 05:02:12.680
and the sides of your thighs, starting with your right leg.

1085
05:02:15.000 --> 05:02:22.400
Massage in the back and the sides of your thighs

1086
05:02:24.840 --> 05:02:31.240
gently and firmly. There's a lot of muscles there. It's

1087
05:02:31.279 --> 05:02:34.520
an area that can be very tense at times and

1088
05:02:34.759 --> 05:02:38.119
maybe needs a little bit more pressure than the rest

1089
05:02:38.159 --> 05:02:46.319
of the body that's up to you. You can gently

1090
05:02:46.479 --> 05:02:53.720
stroke the back of your legs where you know obposite

1091
05:02:53.840 --> 05:02:59.360
your knee joint or underneath your knee joint, very sensitive

1092
05:02:59.599 --> 05:03:12.240
gentle or area. And then working down to your calf muscles.

1093
05:03:15.159 --> 05:03:21.560
Massage in your calf muscles thoroughly and deeply, if you choose,

1094
05:03:25.040 --> 05:03:44.240
using both hands fingers, digging deep to your ankles in

1095
05:03:44.360 --> 05:03:50.560
the back of your back of your ankles, just generally

1096
05:03:50.799 --> 05:04:03.119
message in that area, maybe lifting the leg and stretching

1097
05:04:03.159 --> 05:04:25.759
it a little bit. Moving to the right foot, massage

1098
05:04:25.880 --> 05:04:35.040
in the bottom of your feet and the size of

1099
05:04:35.119 --> 05:04:46.360
your feet, gently but firm enough so they don't tickle.

1100
05:04:52.159 --> 05:04:57.599
Just allow the pleasure that you get from having your

1101
05:04:57.639 --> 05:05:07.000
feet massaged to just overtake you. As I continue to

1102
05:05:07.200 --> 05:05:13.560
message your feet, the bottoms of your feet, the sides,

1103
05:05:16.200 --> 05:05:21.919
your arches, your heel. You can put a lot of

1104
05:05:22.000 --> 05:05:27.840
pressure into your heel and it feels amazing, Yet the

1105
05:05:28.080 --> 05:05:36.119
arches need to be a bit more gentle. Stretching your

1106
05:05:36.279 --> 05:05:42.720
toes gently, the message in the bottoms of your toes

1107
05:05:43.479 --> 05:05:58.759
with my fingers, each one individually. Moving over to the

1108
05:05:58.919 --> 05:06:08.319
left leg to do exactly the same thing. Starting at

1109
05:06:08.360 --> 05:06:12.799
the top of the thighs, work in the back of

1110
05:06:12.880 --> 05:06:20.439
the thighs and the sides, massaging deeply and gently the

1111
05:06:20.599 --> 05:06:34.639
whole area, working all the way down. And this is

1112
05:06:34.720 --> 05:06:40.840
an area that maybe you could like to spend more

1113
05:06:40.959 --> 05:06:49.840
time relaxing and massaging. Perhaps if you wanted, I could

1114
05:06:49.840 --> 05:06:54.360
make a future recording. I want to spend more time

1115
05:06:54.520 --> 05:07:05.919
on one particular area. As you moved down to your

1116
05:07:06.000 --> 05:07:19.880
calf muscles, massage in your calf muscles firmly and gently

1117
05:07:25.599 --> 05:07:34.040
moved down your ankle into your feet, Massage in the

1118
05:07:34.520 --> 05:07:44.560
backs of your feet, the bottoms of your feet, stretching

1119
05:07:44.840 --> 05:07:51.119
your toes and massage in each toe individually, and that

1120
05:07:51.520 --> 05:07:57.319
feeling of pleasure and release. The experience when your having

1121
05:07:58.119 --> 05:08:19.560
your feet massaged feels really good. Now she'd turn over

1122
05:08:19.799 --> 05:08:30.840
in your mind. Laying on your back, I'm just gonna

1123
05:08:30.880 --> 05:08:48.119
start again your nick area in your shoulders, just to

1124
05:08:49.319 --> 05:08:59.360
get back in touch with that area. Unless we move up,

1125
05:09:07.200 --> 05:09:12.000
I can clean my hands, beat them more fresh because

1126
05:09:12.040 --> 05:09:21.240
now I'm gonna message your face simply starting off with

1127
05:09:21.360 --> 05:09:33.119
your forehead. Your eyes are closed, I can just stretch

1128
05:09:34.400 --> 05:09:38.840
your eyes a little bit, pushing up on your eyebrows.

1129
05:09:45.639 --> 05:09:56.560
Just massage him around your scalp, massaging down your cheeks,

1130
05:09:58.080 --> 05:10:10.520
around your ears, into your jaw, shiently the side of

1131
05:10:10.599 --> 05:10:11.279
your neck.

1132
05:10:15.279 --> 05:10:15.520
Chin.

1133
05:10:26.840 --> 05:10:34.520
They're just moving down should your neck down to your chest,

1134
05:10:38.279 --> 05:10:42.319
starting by message in the very top of your chest

1135
05:10:46.159 --> 05:10:51.400
where the collar bone is given side of the collarbone,

1136
05:11:00.080 --> 05:11:12.639
and just message in the whole of the chest, moving

1137
05:11:12.720 --> 05:11:26.319
the chest around. Because it's quite a large area. You

1138
05:11:26.360 --> 05:11:34.119
can move from one side to the next. Moving my

1139
05:11:34.319 --> 05:11:47.759
hands underneath pretty much your arms up, stretching up, stretching

1140
05:11:47.880 --> 05:11:50.279
some of the muscles of your back in the process,

1141
05:11:55.560 --> 05:12:04.240
moving up over your chest and they're moving down again,

1142
05:12:16.959 --> 05:12:22.479
then allowing my hands to just massage gently and slide

1143
05:12:22.759 --> 05:12:29.279
down towards your stomach, starting in the middle of your chest,

1144
05:12:32.720 --> 05:12:39.400
and then gradually my hands moving apart and massage in

1145
05:12:39.560 --> 05:12:48.880
and sliding at the same time, moving down to just

1146
05:12:49.000 --> 05:13:04.520
below your red cage, moving down, then messaging up again,

1147
05:13:07.319 --> 05:13:11.119
giving your chest all the attention.

1148
05:13:12.479 --> 05:13:13.439
When it needs.

1149
05:13:15.159 --> 05:13:27.520
To feel completely relaxed, remembering that I'm also going to

1150
05:13:27.560 --> 05:13:33.159
be focusing on your sides as well, an area that

1151
05:13:33.439 --> 05:13:40.639
really doesn't get much attention but feels really good when

1152
05:13:40.680 --> 05:13:49.959
it's massaged. Just stroking my hands down the sides of

1153
05:13:50.040 --> 05:13:56.959
your body, just below your arms, all the way down

1154
05:13:57.040 --> 05:14:12.040
to your hips. Now move into your stomach area. I'm

1155
05:14:12.080 --> 05:14:15.520
gonna stand on one side of you like I did

1156
05:14:15.639 --> 05:14:20.000
when I dig your lower back. I'm gonna do a

1157
05:14:20.159 --> 05:14:26.000
similar process of just stretching the muscles from the side,

1158
05:14:29.520 --> 05:14:38.799
gently messaging from one side to the next.

1159
05:14:41.119 --> 05:14:41.560
Move in.

1160
05:14:44.119 --> 05:14:48.319
The whole area from below your ribs all the way

1161
05:14:48.400 --> 05:14:58.840
down to below your belly button, and I'm gonna move

1162
05:14:58.959 --> 05:15:01.959
around to the other side. If you and repeat that

1163
05:15:08.599 --> 05:15:22.599
process of relaxing deeply, calmly, you feel loose, You feel free.

1164
05:15:25.000 --> 05:15:29.720
And there's something about having your stomach message that's different

1165
05:15:29.759 --> 05:15:36.599
from any other part because we do have a tendency

1166
05:15:37.240 --> 05:15:41.080
of holding a different kind of stress in our stomach

1167
05:15:42.520 --> 05:15:50.360
that we may not be aware of. There's an owl

1168
05:15:50.560 --> 05:15:57.799
message your stomach. In front of your stomach, they can

1169
05:15:58.119 --> 05:16:08.720
circles around your belly butttom and then going the other

1170
05:16:08.840 --> 05:16:21.080
way around the gentleness and a freedom that comes from

1171
05:16:21.319 --> 05:16:32.200
feeling how you're feeling. As I now move down the

1172
05:16:32.360 --> 05:16:39.520
tops of your thighs, muscles, massaging them, and I can

1173
05:16:39.639 --> 05:16:45.159
do this to your legs at the same time, pressing

1174
05:16:45.319 --> 05:16:54.520
down massaging deeply those muscles in your thighs. I've gotten

1175
05:16:54.560 --> 05:17:04.279
of your thighs, and moving down to your knees, gently

1176
05:17:05.000 --> 05:17:16.599
massaging your knees, Sliding down your shins, put pressure on

1177
05:17:16.799 --> 05:17:28.840
either side of your shin gently, softly but firmly, moving

1178
05:17:29.040 --> 05:17:38.159
down to your ankles, stroking the tops of your feet,

1179
05:17:44.360 --> 05:17:49.720
and then with each foot in each hand, just gently

1180
05:17:49.959 --> 05:17:58.279
massaging the whole of the foot, the top, the bottom,

1181
05:17:59.080 --> 05:18:07.080
your heel, your ankle, your toes. Message in every part

1182
05:18:07.319 --> 05:18:15.520
of your feet. It feels so good just to let

1183
05:18:15.680 --> 05:18:34.200
go and enjoy the process, enjoy feeling so deeply relaxed,

1184
05:18:41.000 --> 05:18:47.720
so much comfort, so many feelings to come just from

1185
05:18:48.360 --> 05:19:05.080
touching your skin. And you can just lie there for

1186
05:19:05.159 --> 05:19:14.479
as long as you choose, enjoying the feeling of deep

1187
05:19:14.799 --> 05:19:20.360
comfort from being massaged.

1188
05:19:22.360 --> 05:19:22.680
By me.

1189
05:19:29.880 --> 05:19:51.119
Enjoy feeling deep a ras And all we're gonna do

1190
05:19:51.799 --> 05:20:11.799
is blow out some candles. In your mind, there are

1191
05:20:11.840 --> 05:20:22.360
gonna be a hundred candles, and you're going to blow

1192
05:20:22.560 --> 05:20:32.959
each one out individually, one by one, starting at one hundred.

1193
05:20:34.040 --> 05:20:35.319
As I counted down.

1194
05:20:40.279 --> 05:20:47.119
All the way down to one, and each time I

1195
05:20:47.400 --> 05:20:56.479
say the number, you can imagine that candle in front

1196
05:20:56.560 --> 05:21:02.840
of you, and I'd like you to actually eat physically

1197
05:21:07.200 --> 05:21:23.400
generally blow that candle out, just so it's not big. Blows,

1198
05:21:23.799 --> 05:21:37.639
just a gentle, and that candle will extinguish. And then

1199
05:21:37.799 --> 05:21:45.040
I'll say the next number, so we move down and

1200
05:21:45.200 --> 05:21:51.520
you can just blow that one out as well.

1201
05:21:57.439 --> 05:22:08.040
And as we move down the numbers, you'll find yourself feeding.

1202
05:22:08.000 --> 05:22:09.880
More and more relaxed.

1203
05:22:12.880 --> 05:22:13.720
If you need.

1204
05:22:15.200 --> 05:22:24.439
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1205
05:22:28.319 --> 05:22:35.759
In fact, you may struggle to blow out all one

1206
05:22:35.919 --> 05:22:52.799
hundred of these candles as you feel more and more

1207
05:22:53.119 --> 05:23:21.040
deeply relaxed, more and more deeply tired, and the further

1208
05:23:21.360 --> 05:23:31.080
you go down, the more your mind starts to drift.

1209
05:23:37.479 --> 05:23:43.919
You may find that you stop listening to me after

1210
05:23:44.040 --> 05:23:57.200
a while. And even though there maybe background sounds where

1211
05:23:57.240 --> 05:24:08.639
you are, you'll be aware of those sounds at the moment.

1212
05:24:13.639 --> 05:24:14.159
Being me.

1213
05:24:17.639 --> 05:24:33.720
Start just not even notice them at all, because they're unimportant.

1214
05:24:41.759 --> 05:24:46.959
Where I am. I've got the sounds of the birds,

1215
05:24:48.840 --> 05:24:54.479
there's horrors, the pigeon who likes to say hello sometimes,

1216
05:24:57.319 --> 05:25:05.720
and there's the old play that goes by, maybe traffic

1217
05:25:06.080 --> 05:25:16.919
and trains in the distance, But none of that scenes

1218
05:25:17.119 --> 05:25:35.000
important whatsoever. Or candles you blow out, less important anything is,

1219
05:25:40.040 --> 05:25:51.360
or candles you blow out. The further seemed to move

1220
05:25:52.000 --> 05:26:12.080
away from sounds, general date days, stuff seems to just

1221
05:26:14.080 --> 05:26:32.680
move away on its side. You feel more calm with

1222
05:26:32.919 --> 05:26:54.159
every candy blowout, guiding the next number. Did you hear

1223
05:26:54.319 --> 05:27:05.040
me say? And then you blow that candle out to

1224
05:27:13.360 --> 05:27:36.840
so easy, so simple. I'm gonna start by introducing the

1225
05:27:37.119 --> 05:27:54.799
first candle. She's a hundred first candle, she is one

1226
05:27:55.000 --> 05:28:11.159
hundred HM When you blow that candle out, you'll find

1227
05:28:12.919 --> 05:28:28.639
immediately a slight change in how you feel, as well

1228
05:28:28.759 --> 05:28:43.479
as a real sense of positivity growing within you, relaxation

1229
05:28:44.040 --> 05:29:13.560
and sleepiness expanding. Starting one hundred, don't have a candle

1230
05:29:13.720 --> 05:30:45.759
now nineteen nine, candle ninety eight, candle ninety seven, ten

1231
05:30:55.720 --> 05:32:58.799
ninety six, ninety five, ninety four, candle ninety three, n

1232
05:32:59.400 --> 05:34:46.639
two ninety one, ten ninety eight to nine and eight

1233
05:34:48.759 --> 05:38:30.360
eight eight Canto eighty eighty five eight it.

1234
05:39:38.720 --> 05:40:39.400
Two two one, US.

1235
05:41:28.599 --> 05:42:22.159
Seventy nine, can do seventy eight, seventy seven, candle seventy six,

1236
05:42:36.080 --> 05:43:35.599
candle seventy five, candle seventy four, candle seventy three, candle

1237
05:43:40.799 --> 05:44:42.919
seventy two, candle seventy one, candle seventy one, and seventeen

1238
05:44:58.000 --> 05:45:51.000
and sixty nine, candle sixty eight, candle sixty seven, candle

1239
05:45:54.759 --> 05:46:57.599
sixty five, candle sixty for, candle sixty four, candle sixty three,

1240
05:47:07.400 --> 05:48:58.240
candle sixty sixty one, candle sixty and sting nine and

1241
05:49:01.720 --> 05:50:39.479
fifty eight, fifty seven, fifty six, candle fifty five, candle

1242
05:50:43.479 --> 05:52:32.880
fifty four, handle fifty three, hando fifty candle fifty came

1243
05:52:33.119 --> 05:54:10.400
to see candle fifty one, candle fifty candle forty nine,

1244
05:54:40.880 --> 05:56:37.080
candl forty eight, who is forty six count forty five

1245
05:57:04.000 --> 05:58:35.360
candle forty two candle What do you want? Z fourty

1246
05:59:13.959 --> 06:01:18.599
candle thirty nine and ser cap thirty seven, candle thirty five,

1247
06:02:07.799 --> 06:05:29.720
thirty four, canto thirty three, D thirty one thirty and

1248
06:05:33.400 --> 06:07:57.200
two nine twenty eight candle twenty seven, candle twenty six

1249
06:08:38.159 --> 06:08:45.720
and wit five.

1250
06:09:29.919 --> 06:10:51.759
Sen end twenty thirty, can do keep twenty.

1251
06:11:30.759 --> 06:13:15.319
To wait yes, two.

1252
06:13:18.119 --> 06:13:18.599
N S.

1253
06:14:07.439 --> 06:15:03.159
Can SEVNT can six.

1254
06:16:00.959 --> 06:17:23.080
Four s.

1255
06:19:00.119 --> 06:19:01.000
Y that's all.

1256
06:20:17.479 --> 06:21:16.000
Nine M.

1257
06:21:21.360 --> 06:26:44.439
Eight sham two candle Or let go of all of

1258
06:26:44.599 --> 06:26:53.279
those thoughts, worries, concerns about the past, thoughts about the future,

1259
06:26:53.479 --> 06:26:59.479
and even things you've been thinking about today. Just let

1260
06:26:59.520 --> 06:27:05.319
it all go because none of it is useful in

1261
06:27:05.479 --> 06:27:25.159
this moment. This is your opportunity to just focus on

1262
06:27:25.400 --> 06:27:34.119
feeling relaxed, allowing yourself to get in touch with that

1263
06:27:34.479 --> 06:27:44.159
natural sense of peace that we all have within us.

1264
06:27:46.560 --> 06:27:52.000
It's available for everyone. It just sometimes takes a little

1265
06:27:52.040 --> 06:27:58.319
bit of effort to set up the right time and

1266
06:27:58.520 --> 06:28:06.080
place in for you to just let go. Because when

1267
06:28:06.200 --> 06:28:13.959
you do decide to let go and relax, that's what

1268
06:28:14.119 --> 06:28:22.639
your body starts to do because you've chosen, You've chosen

1269
06:28:22.919 --> 06:28:29.439
to just allow your body to unwind and your mind

1270
06:28:30.080 --> 06:28:38.000
starts to slow down. And it's a nice feeling. It's

1271
06:28:38.040 --> 06:28:42.200
a nice feeling at the beginning, just to know that

1272
06:28:42.360 --> 06:28:52.759
you have chosen to decide to relax deeply, and because

1273
06:28:52.959 --> 06:28:58.919
you've made that decision, your body or just follow suit,

1274
06:29:01.479 --> 06:29:06.159
because sometimes all the muscles in your body need is

1275
06:29:06.439 --> 06:29:16.080
just permission from you to relax. Because so often we're busy,

1276
06:29:16.319 --> 06:29:20.520
we're going from here to there, we're walking around, and

1277
06:29:20.639 --> 06:29:27.959
we're doing stuff, and the body doesn't have any time

1278
06:29:28.240 --> 06:29:36.599
or space to really relax deeply. So it kind of

1279
06:29:36.720 --> 06:29:42.279
waits for you to lead the way, waits for your permission.

1280
06:29:46.639 --> 06:29:53.119
And when you do give your permission, when you get

1281
06:29:53.200 --> 06:29:59.439
to say so, when you say okay, it's time for

1282
06:29:59.560 --> 06:30:09.240
your body to let go completely and relax totally, your

1283
06:30:09.279 --> 06:30:18.759
body just follows. It's like a breath of relief. Ah God,

1284
06:30:18.840 --> 06:30:25.759
I can now relax and feeling at the end of

1285
06:30:25.840 --> 06:30:29.840
a day, of very physical day that you may experience

1286
06:30:29.959 --> 06:30:33.240
in the past, where you get home and you just

1287
06:30:33.439 --> 06:30:37.720
sit down on a chair, maybe you kick your shoes off,

1288
06:30:37.840 --> 06:30:43.639
and AH feels so nice. I know that you don't

1289
06:30:44.319 --> 06:30:48.040
have to get up again for a little while at least,

1290
06:30:49.040 --> 06:30:51.479
and if you choose, you can just sit there for

1291
06:30:51.599 --> 06:31:04.000
maybe an hour to kind of feels blissfule. And just

1292
06:31:04.159 --> 06:31:09.240
by sitting down like that, your body knows that it's

1293
06:31:09.319 --> 06:31:15.040
time to relax. Your body has been given permission from you.

1294
06:31:17.240 --> 06:31:27.520
Because it's a mindset. In your mind, you're prepared to

1295
06:31:27.720 --> 06:31:37.319
let go of everything and just completely allow all the

1296
06:31:37.599 --> 06:31:46.400
stress of your body to evaporate. Then intentions can just

1297
06:31:46.759 --> 06:32:06.159
gradually vanish. It's almost like magic, really, because that sense

1298
06:32:06.400 --> 06:32:12.680
of relaxation in your body, it's a very natural state.

1299
06:32:14.520 --> 06:32:19.159
It's not something unusual. It may feel unusual when you

1300
06:32:19.279 --> 06:32:22.599
first start to relax, if you if you haven't really

1301
06:32:24.000 --> 06:32:27.880
spent a lot of time focusing and giving yourself this

1302
06:32:28.119 --> 06:32:34.200
space to let go completely and relax may seem almost alien,

1303
06:32:36.080 --> 06:32:41.959
but it isn't. It's actually the most natural thing in

1304
06:32:42.080 --> 06:32:52.279
the world to let go completely, to relax totally, the

1305
06:32:52.439 --> 06:33:03.439
most natural thing in the world to allow yourself to

1306
06:33:03.680 --> 06:33:11.479
feel really calm in your mind. And it is almost

1307
06:33:12.080 --> 06:33:19.200
like a literal unwinding. It's like you press a button

1308
06:33:21.840 --> 06:33:28.240
and all the tension just releases. And it's like a wheel,

1309
06:33:28.639 --> 06:33:32.840
like a cog, like the inside of a clock, just unwinding.

1310
06:33:33.479 --> 06:33:37.400
And he's almost like you could see the little wind

1311
06:33:37.520 --> 06:33:42.279
up k not that's used, just going the opposite way

1312
06:33:43.319 --> 06:33:48.639
that you choose to wind it up. And the energy

1313
06:33:49.319 --> 06:33:59.799
that fremetic stress for energy gradually winding down, losing its power,

1314
06:34:01.000 --> 06:34:07.720
believes in its strange as a sense of relaxation becomes

1315
06:34:08.000 --> 06:34:19.279
stronger and deeper, and you may find attle more relaxed.

1316
06:34:20.680 --> 06:34:31.599
You feel that your mind starts to wonder. Maybe you

1317
06:34:31.720 --> 06:34:35.919
seem to stop listening to me for a while, your

1318
06:34:36.040 --> 06:34:41.560
mind goes somewhere else, and then you realize you're listening

1319
06:34:41.599 --> 06:34:47.279
to me again, and now it's just your mind drifting

1320
06:34:47.639 --> 06:34:57.560
to sleep, which is quite natural, because sometimes when we're

1321
06:35:00.159 --> 06:35:05.840
stressed and tense, we may not actually be aware of

1322
06:35:06.040 --> 06:35:12.639
what we need, and we physically your emotionally need in

1323
06:35:12.799 --> 06:35:20.919
this moment. But when you allow your body and mind

1324
06:35:21.240 --> 06:35:23.360
to relax completely.

1325
06:35:24.520 --> 06:35:26.479
And you let go of all.

1326
06:35:26.759 --> 06:35:36.279
Thoughts, concerns, worries, ideas, all the goo allow them to

1327
06:35:36.560 --> 06:35:47.080
drop onto the floor, you start to get in touch

1328
06:35:47.319 --> 06:36:00.520
with the feelings of such relaxation. Feelings. So nice to

1329
06:36:00.639 --> 06:36:06.919
be in touch with the calmness of the different body

1330
06:36:07.080 --> 06:36:20.319
parts as they become looser and looser. Even your breathing

1331
06:36:20.919 --> 06:36:33.599
seems easier and more natural, effortless as that cools through

1332
06:36:33.639 --> 06:36:42.959
your mouth or nose into your lungs, breathing in coomforts

1333
06:36:43.119 --> 06:36:51.439
and relaxation, and then just breathing out any excess remain

1334
06:36:51.680 --> 06:36:58.040
intentional stress from every part of your body.

1335
06:36:59.279 --> 06:36:59.639
And my.

1336
06:37:03.599 --> 06:37:08.639
As you start to focus on your mind, maybe you

1337
06:37:08.919 --> 06:37:17.959
notice that things come to a standstill, maybe just much

1338
06:37:18.439 --> 06:37:26.520
much lower than before, because your mind is not really

1339
06:37:27.880 --> 06:37:37.240
needed when listening to my voice, which allows your mind

1340
06:37:37.400 --> 06:37:45.720
to relax just as deeply as your body. And that's

1341
06:37:45.880 --> 06:37:59.119
synchronicity between the relaxation of your body relaxation of your mind.

1342
06:38:01.479 --> 06:38:10.520
Let you know, feeling completely calm, loose.

1343
06:38:10.479 --> 06:38:11.959
And relaxed.

1344
06:38:13.840 --> 06:38:30.479
Really is a great healing experience. Fear has so many

1345
06:38:32.040 --> 06:38:38.119
positive benefits for your body and mind and your life.

1346
06:38:40.799 --> 06:38:49.520
To be able to let go everything and to relax completely,

1347
06:38:51.439 --> 06:39:01.759
you know, all parts, everybody and mind, even yours arised,

1348
06:39:05.240 --> 06:39:18.639
your muscles arised, even the skin that covers your body

1349
06:39:21.560 --> 06:39:29.119
is relaxed. Every hand.

1350
06:39:31.919 --> 06:39:32.479
That you have.

1351
06:39:34.279 --> 06:39:51.840
Is also deeply relaxed, and your brain really starts to

1352
06:39:52.080 --> 06:39:54.119
feel the benefits.

1353
06:39:55.439 --> 06:39:55.759
Of this.

1354
06:39:57.360 --> 06:40:09.759
Heaving relaxation. And as you focus in the side of

1355
06:40:09.840 --> 06:40:15.520
your scalp where your brain is, you can start to

1356
06:40:15.840 --> 06:40:24.360
realize and notice the benefits of your brain works in

1357
06:40:24.919 --> 06:40:38.400
demail and it's your brain continues to worsts, sends those

1358
06:40:39.159 --> 06:40:46.840
messages to the rest of your body and to your

1359
06:40:46.919 --> 06:41:08.040
mind to rely works e more debate, relaxy more completely,

1360
06:41:11.639 --> 06:41:23.520
letting go of any remaining thoughts or concerns, allow them

1361
06:41:23.919 --> 06:41:29.439
just to drop onto the floor because they're not not

1362
06:41:29.720 --> 06:41:38.360
been necessary in this moment, In this moment of deep

1363
06:41:40.159 --> 06:42:09.720
relaxation and calmness, feeling your brain with deep concentrated heeling, calming, relaxing,

1364
06:42:12.159 --> 06:42:27.360
every part of your brain feeling so is and comfortable,

1365
06:42:30.599 --> 06:42:46.279
so relaxed and beheaceful. Your brain feels so delight, that's

1366
06:42:46.439 --> 06:42:58.720
so healthy. That sense of deep deep comfort really does

1367
06:42:59.759 --> 06:43:14.159
allow you to enjoy those ever increasing sensations of comfort

1368
06:43:15.840 --> 06:43:28.599
that are spreading throughout your body, relaxing each and every

1369
06:43:29.000 --> 06:43:46.439
muscle of your body, deeper and deeper, much more deeper

1370
06:43:46.959 --> 06:44:03.680
than before, much more comfort spread and in through your body.

1371
06:44:04.400 --> 06:44:05.360
Your mind.

1372
06:44:08.040 --> 06:44:09.959
Be so.

1373
06:44:11.799 --> 06:44:27.880
Peaceful and calm, so very very peaceful, in a repot

1374
06:44:30.799 --> 06:44:49.200
your body letting it go, and everything and everything so peaceful, calm,

1375
06:44:52.599 --> 06:45:16.639
so relax Every second the passes you feel d DPA, relaxed,

1376
06:45:20.360 --> 06:45:28.720
DPA and dper last.

1377
06:45:31.319 --> 06:45:35.439
Car so cal.

1378
06:45:39.520 --> 06:45:52.360
Pace for so very peace from your head bound to

1379
06:45:52.400 --> 06:46:05.599
your toys. Such peace count growing all all the time,

1380
06:46:08.479 --> 06:46:19.599
Such peace and comfort spreading through your body, your mind

1381
06:46:22.119 --> 06:46:39.639
deeper deeper, Such comfort spreading and sinking deeper into ay

1382
06:46:40.040 --> 06:46:54.000
muscle of your body. Sudenly, you feel amazing, so relaxed,

1383
06:46:57.520 --> 06:47:23.880
so be so so peace letting going. You're going to

1384
06:47:23.959 --> 06:47:30.720
do a body scan, focusing on firstly how you feel

1385
06:47:31.639 --> 06:47:36.000
in your body, not trying to change how you feel,

1386
06:47:37.159 --> 06:47:42.119
not trying to relax, not trying to move away from

1387
06:47:42.240 --> 06:47:50.759
any discomfort or stress or tension. Just accepting, observing and

1388
06:47:50.959 --> 06:47:55.599
accepting how you feel in the different parts of your body,

1389
06:47:57.560 --> 06:48:05.959
just allowing yourself to be exactly as you are, to

1390
06:48:06.200 --> 06:48:14.400
notice to get in touch with how you actually feel

1391
06:48:15.479 --> 06:48:24.279
in this moment. I'm going to start off by focusing

1392
06:48:25.560 --> 06:48:38.279
on your hands. Just be aware of your hands, like

1393
06:48:38.400 --> 06:48:42.799
you to move your hands around, just maybe move your

1394
06:48:43.080 --> 06:48:50.279
fingers a little bit. I've been enclosing your hands very gently,

1395
06:48:51.919 --> 06:48:57.599
just so THI you can get in touch with how

1396
06:48:57.720 --> 06:49:11.919
your hands and your fingers fell, very very slow movements.

1397
06:49:20.319 --> 06:49:28.080
Focusing now on your feet, and if you can just

1398
06:49:28.240 --> 06:49:31.040
do kind of an equivalent with.

1399
06:49:31.200 --> 06:49:35.279
Your feet you've just done with your hands.

1400
06:49:36.639 --> 06:49:45.560
Maybe turn in your ankles, moving your feet around, moving

1401
06:49:45.639 --> 06:49:59.159
your toes gently, only very gently and very slowly, noticing

1402
06:49:59.360 --> 06:50:14.040
the how your feet feel in this moment. Focusing now

1403
06:50:14.279 --> 06:50:15.080
and your eyes.

1404
06:50:18.080 --> 06:50:19.279
I'd like you to just.

1405
06:50:20.880 --> 06:50:26.680
Focus on your eyelids. Maybe you can open and close

1406
06:50:26.759 --> 06:50:30.959
your eyes a couple of times to really get in

1407
06:50:31.200 --> 06:50:35.279
touch with how you feel when you do close your eyes.

1408
06:50:37.400 --> 06:50:43.840
The muscle changes in your eyes when you do close them.

1409
06:50:46.680 --> 06:50:53.040
Maybe raising your eyebrows, it stretches the tops of your eyes.

1410
06:50:56.279 --> 06:51:04.759
Perhaps squint in your eyes, scrunching up your eyes, just so.

1411
06:51:04.880 --> 06:51:05.319
You can.

1412
06:51:06.680 --> 06:51:08.159
Really get in touch.

1413
06:51:10.479 --> 06:51:21.080
With all aspects of how your eyes feel. Right now.

1414
06:51:30.479 --> 06:51:36.479
Now focusing on your thighs, and you know it just

1415
06:51:36.520 --> 06:51:44.880
starts you to gently tense your thighs, just very very gently,

1416
06:51:47.200 --> 06:51:57.880
just enough so you can become more attuned to the

1417
06:51:59.159 --> 06:52:07.639
physical sensation of your upper legs, the front of your thighs,

1418
06:52:07.919 --> 06:52:18.959
and the backs of your thigh, noticing and observing how

1419
06:52:21.279 --> 06:52:36.319
your thighs feel right now moving your focus to the

1420
06:52:36.439 --> 06:52:43.319
back of your neck, just noticing the back of your neck,

1421
06:52:44.799 --> 06:52:50.040
the muscles, and of course they lead to the side

1422
06:52:50.119 --> 06:52:54.279
of your neck. They also lead to the top of

1423
06:52:54.360 --> 06:53:01.639
your back, which leads to your shoulders. So you focus

1424
06:53:02.200 --> 06:53:07.959
on the back of your neck. Maybe you can move

1425
06:53:08.040 --> 06:53:15.520
your head gently upwards, as if you're looking up. Maybe

1426
06:53:16.799 --> 06:53:24.479
moving your head down as if you're looking down. Perhaps

1427
06:53:24.720 --> 06:53:30.799
moving your head side to side, right to left, but

1428
06:53:30.880 --> 06:53:42.000
only very slowly and very gently. You're not trying to

1429
06:53:42.439 --> 06:53:53.279
force anything. It has to be very very gentle, just

1430
06:53:53.959 --> 06:53:55.279
so you can.

1431
06:53:56.799 --> 06:53:58.400
Be more.

1432
06:54:00.119 --> 06:54:08.639
In touch with the feelings, with the sensations of the

1433
06:54:08.919 --> 06:54:17.759
physical sensations of how on the back of your neck feels.

1434
06:54:19.560 --> 06:54:34.919
Right now, as we now focus on the tops of

1435
06:54:35.040 --> 06:54:41.319
your arms, the parts where your biceps and your triceps

1436
06:54:41.360 --> 06:54:49.439
are between your elbow and your shoulders. To focus on

1437
06:54:49.720 --> 06:54:56.880
those parts, the tops of your arms, you may like

1438
06:54:57.000 --> 06:55:06.520
to just tense them, but if very very gently and slowly,

1439
06:55:09.080 --> 06:55:17.119
so you're straining or putting any pressure whatsoever.

1440
06:55:18.000 --> 06:55:18.880
On your arms.

1441
06:55:21.599 --> 06:55:29.000
It's just slowly you can gain more of a sense

1442
06:55:29.240 --> 06:55:39.680
of how your upper arms are feeling in this moment,

1443
06:55:43.080 --> 06:55:55.680
just noticing as you gently, very gently and slowly tighten

1444
06:55:55.919 --> 06:56:06.880
the muscles and then leto notice how the tops of

1445
06:56:07.000 --> 06:56:26.479
your arms feel. Right now, as now focus on your stomach,

1446
06:56:29.319 --> 06:56:33.919
the area the lower app toomn area below your belly button,

1447
06:56:36.319 --> 06:56:43.560
moving all the way down to your hips, just above

1448
06:56:43.680 --> 06:56:56.880
your grind. Maybe you're able to tense these muscles in

1449
06:56:57.040 --> 06:57:02.080
that area very very gently.

1450
06:57:05.119 --> 06:57:06.200
And slowly.

1451
06:57:11.880 --> 06:57:16.279
If that's a difficult thing to do, maybe you can

1452
06:57:16.520 --> 06:57:27.159
just move your body, pushing your stomach up, maybe moving

1453
06:57:27.200 --> 06:57:32.400
a little bit of a side using your hips, just

1454
06:57:32.959 --> 06:57:38.599
so get more in tune.

1455
06:57:40.000 --> 06:57:44.279
With how you're lower up to an area.

1456
06:57:47.759 --> 06:58:06.520
Is feeling in this moment. Just noticing the physical sensations

1457
06:58:09.439 --> 06:58:28.119
or your lower abdomen. As you move your attention to

1458
06:58:28.240 --> 06:58:39.560
your mouth, notice in your lips, then inside your mouth,

1459
06:58:41.799 --> 06:58:59.000
your teeth, your guns, your tongue, just noticing how your

1460
06:58:59.159 --> 06:59:05.840
tongue and your mouth mouth feels. It may help by

1461
06:59:07.959 --> 06:59:15.240
moving your tongue around your mouth, moving it to your left,

1462
06:59:16.959 --> 06:59:22.639
maybe pressing it gently against the side of your mouth,

1463
06:59:24.200 --> 06:59:29.159
and then to the right, gently to the side of

1464
06:59:29.279 --> 06:59:37.240
your mouth, perhaps pressing up against the top of your mouth,

1465
06:59:38.400 --> 06:59:44.240
and then down gently against the bottom of your mouth,

1466
06:59:46.959 --> 07:00:03.119
always very slowly and a very very gentle so that

1467
07:00:03.400 --> 07:00:18.799
you can be aware of how you feel in your

1468
07:00:18.919 --> 07:00:50.840
mouth area. Now got to focus on your wrists, and

1469
07:00:51.119 --> 07:01:00.080
I'll ask you to maybe just routine your wrists with

1470
07:01:00.279 --> 07:01:10.799
in your hands in a circular motion very gently and slowly,

1471
07:01:13.599 --> 07:01:33.400
just slowly, can feel the sensations that you are currently

1472
07:01:35.159 --> 07:01:50.000
experiencing in your wrists. Perhaps move in your hands up

1473
07:01:50.240 --> 07:02:15.319
and down again very very gently and slowly, Harry jeans

1474
07:02:19.680 --> 07:02:50.880
and slow now start to observe you lower back. My

1475
07:02:51.240 --> 07:03:02.000
back part is just above your hips where your coxis

1476
07:03:02.119 --> 07:03:15.119
are a whole area which also really does include the

1477
07:03:15.479 --> 07:03:21.639
side of your body, because those muscles are very much

1478
07:03:21.840 --> 07:03:34.520
connected as those muscles also move into your hiperia, connect

1479
07:03:34.639 --> 07:03:49.799
into your buttocks the sides of your hips. And if

1480
07:03:49.880 --> 07:03:59.279
you're physically able to do so, maybe you can very

1481
07:04:02.319 --> 07:04:15.599
just move your body evices slightly, very slowly, some side

1482
07:04:15.799 --> 07:04:33.720
to side, just enough ye gauge how you feel.

1483
07:04:35.759 --> 07:04:37.000
In your lower back.

1484
07:04:44.599 --> 07:05:01.080
Perhaps secretly move your hips gently up and down gently slowly,

1485
07:05:04.360 --> 07:05:11.400
in orders really be in touch.

1486
07:05:13.720 --> 07:05:18.159
With the physical sensations.

1487
07:05:18.560 --> 07:05:19.720
Of your law back.

1488
07:05:36.799 --> 07:05:38.319
As we know your.

1489
07:05:43.159 --> 07:05:55.400
Attention to your joel an area for your chin all

1490
07:05:55.439 --> 07:05:59.360
the way up to near where your ears are.

1491
07:06:02.560 --> 07:06:15.080
Oh, your jaw. You can just.

1492
07:06:17.360 --> 07:06:18.840
It's okay to do so.

1493
07:06:20.720 --> 07:06:31.240
Gently open your mouth, nor wide noe stretcher, Just very

1494
07:06:32.000 --> 07:06:44.639
gently and slowly opening your mouth and closing your mouth

1495
07:06:46.959 --> 07:07:14.119
very gently and slowly pain touch with how you jow

1496
07:07:14.400 --> 07:08:00.680
feels now like to sit down chest around. You don't

1497
07:08:00.919 --> 07:08:08.279
need to do anything to move your chest because it

1498
07:08:08.520 --> 07:08:21.360
moves every time you breathe. It moves very gently and

1499
07:08:22.040 --> 07:08:39.599
slowly automatically with each breath you take. As you focus

1500
07:08:40.159 --> 07:09:26.360
on how your chest feels when you breathe, move in

1501
07:09:26.560 --> 07:09:41.720
your focus to your forearms, john elbows. Maybe you're able

1502
07:09:42.159 --> 07:09:46.799
to very gently.

1503
07:09:48.159 --> 07:09:50.159
And slowly.

1504
07:09:52.040 --> 07:10:00.560
Dense the muscles in your forearms, and when you do that,

1505
07:10:01.080 --> 07:10:24.639
you can feel your elbows as well, very gently and slowly,

1506
07:10:33.080 --> 07:11:21.040
gently and softly observing your forearms and helpers focus the

1507
07:11:21.240 --> 07:11:33.080
rest of your back, your upper back and the middle

1508
07:11:34.639 --> 07:11:50.840
the middle of your back. Again, this part of your

1509
07:11:51.000 --> 07:12:06.319
body moves also every time you pre may know united

1510
07:12:06.479 --> 07:12:20.319
sate usually why should serve your upper back in the

1511
07:12:20.560 --> 07:12:27.959
middle of your back, you can really feel.

1512
07:12:30.119 --> 07:12:30.159
That.

1513
07:12:31.799 --> 07:13:30.520
Gentle and moving your focus into your hip area. No

1514
07:13:30.720 --> 07:13:43.400
butts bray, there's muscles and those bones in your midsection.

1515
07:14:11.040 --> 07:14:30.919
Just noticing how your hips feel. Right now, you can

1516
07:14:33.520 --> 07:14:47.159
very very gently move your hips maybe sighed the side

1517
07:14:48.680 --> 07:14:50.520
very gently and.

1518
07:14:53.520 --> 07:15:12.520
S yeah.

1519
07:15:16.080 --> 07:15:23.799
Yeah, s.

1520
07:15:32.319 --> 07:15:32.360
M.

1521
07:15:39.080 --> 07:15:55.880
Everything starts to slow down, including the thoughts in your

1522
07:15:56.000 --> 07:16:07.759
mind and your mind itself just starts to gradually. It

1523
07:16:07.840 --> 07:16:14.319
doesn't have to be instant, but just gradually starting too.

1524
07:16:15.599 --> 07:16:24.400
It's almost like time is strength chin. It's a slower

1525
07:16:24.520 --> 07:16:32.400
pace to maybe what you're used to in your day

1526
07:16:32.479 --> 07:16:54.479
to day life. It's a slower movement of energy, very

1527
07:16:58.880 --> 07:17:07.319
small movements which make up the larger movements, which is

1528
07:17:07.360 --> 07:17:15.119
always the case. Now, when you move your hand, it

1529
07:17:15.279 --> 07:17:18.000
might seem like it's one movement, but it's lots of

1530
07:17:18.799 --> 07:17:26.240
minute different muscles moving in accordance with each other. And

1531
07:17:31.200 --> 07:17:43.520
what happens in this space that we're sharing is we

1532
07:17:43.759 --> 07:18:04.680
move from that big movement into those smaller movements. Starting

1533
07:18:04.799 --> 07:18:15.639
to focus on how your body feels, not just as

1534
07:18:15.680 --> 07:18:20.000
a whole, not just oh, i'm feel in this way.

1535
07:18:20.080 --> 07:18:26.159
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1536
07:18:27.479 --> 07:18:34.080
I'm feeling this way, I'm feeling that way. Starting to

1537
07:18:34.319 --> 07:18:45.520
notice that your body begins to present to you small

1538
07:18:46.639 --> 07:19:03.000
feelings around your body, small physical sensations in your legs,

1539
07:19:05.759 --> 07:19:18.959
whether pleasurable or not. Maybe resisting the temptation to label

1540
07:19:19.080 --> 07:19:28.599
them or to judge them, those feelings, just thinking them,

1541
07:19:29.520 --> 07:19:42.479
thinking about them is just being neutral, just feelings, not

1542
07:19:42.720 --> 07:19:54.360
being particularly concerned, just noticing what your body is telling you,

1543
07:20:02.119 --> 07:20:08.319
the feelings in your arms, instead of feeling the hole

1544
07:20:08.599 --> 07:20:18.319
of the arm, maybe notice those individual feelings, all those

1545
07:20:18.439 --> 07:20:20.159
different muscles.

1546
07:20:19.799 --> 07:20:32.439
And the skin, the hairs of your arms, all the.

1547
07:20:32.599 --> 07:20:49.119
Internal parts of your arms, the veins, the bones, just

1548
07:20:49.279 --> 07:20:55.439
being aware of maybe your elbow on your right arm

1549
07:20:58.200 --> 07:21:06.400
has a certain feeling. Maybe your left wrist also has

1550
07:21:09.560 --> 07:21:15.479
its own individual physical sensation.

1551
07:21:27.919 --> 07:21:34.639
What about your forearm on your right arm, your right forearm,

1552
07:21:42.000 --> 07:21:43.279
there may not be any.

1553
07:21:43.560 --> 07:21:50.799
Particular feeling that he could even give a name to,

1554
07:21:54.560 --> 07:21:58.919
may not feel like anything other than just a feeling.

1555
07:22:00.200 --> 07:22:12.639
It's there. The feelings in your shoulders, perhaps your shoulders

1556
07:22:12.720 --> 07:22:16.319
when you think about them, kind of almost like they're

1557
07:22:16.319 --> 07:22:22.919
the same, you know, the same feeling, almost like you

1558
07:22:23.240 --> 07:22:27.840
both of your shoulders are just one thing. Of course

1559
07:22:27.919 --> 07:22:39.240
they're not. And when you focus on your left shoulder

1560
07:22:41.959 --> 07:22:47.159
and then on your right shoulder, maybe find that you

1561
07:22:48.520 --> 07:22:53.080
move the muscles a little bit, Maybe tense the muscles

1562
07:22:53.200 --> 07:23:18.639
gently noticing the difference in each shoulder, your lower back,

1563
07:23:31.560 --> 07:23:35.240
the left side of your lower back, and the right

1564
07:23:35.479 --> 07:23:46.439
side of your lower back. Of course that connection to

1565
07:23:46.560 --> 07:23:59.040
your buttocks and to your hips, and also moving up

1566
07:23:59.759 --> 07:24:12.439
in to the middle of your back. And sometimes like

1567
07:24:12.639 --> 07:24:17.400
right now, actually when I focus on their part, when

1568
07:24:17.439 --> 07:24:21.720
I focused on my buttocks and then I focused on

1569
07:24:23.400 --> 07:24:26.080
the middle of my back, I almost felt like the

1570
07:24:26.200 --> 07:24:30.759
muscles in my lower back were being stretched very gently,

1571
07:24:35.520 --> 07:24:40.840
just stretched a little bit. Even though I wasn't doing

1572
07:24:40.919 --> 07:24:49.680
anything to try to stretch your lower back, it just

1573
07:24:49.799 --> 07:25:02.080
seemed to happen. The feeling of very gently stretching your

1574
07:25:02.159 --> 07:25:21.240
lower back comes along. I have fear in your chest,

1575
07:25:28.880 --> 07:25:42.279
just noticing what sensations you are experiencing in your chest

1576
07:25:42.520 --> 07:25:58.799
right now. And there's so much of the chest. Obviously,

1577
07:25:58.880 --> 07:26:02.479
there's the collar bone lead into the chest. You've got

1578
07:26:02.560 --> 07:26:11.159
the chest bone, You've got the muscles in your chest.

1579
07:26:13.919 --> 07:26:20.000
Of course, if you're female, there's possibly the breasts. If

1580
07:26:20.040 --> 07:26:28.200
you're male, you've got the different well why not that

1581
07:26:28.319 --> 07:26:29.240
different these days, but.

1582
07:26:31.400 --> 07:26:32.560
There may be more.

1583
07:26:34.279 --> 07:26:40.599
Muscles at the top of the chest, but at the

1584
07:26:40.759 --> 07:26:45.680
side underneath it's pretty much the same, whether you're a

1585
07:26:45.720 --> 07:26:50.759
man or a woman. There's muscles there, muscles that stretch

1586
07:26:50.880 --> 07:26:56.439
out to your back as well as breast tissue stretches

1587
07:26:57.080 --> 07:27:04.319
and moves into your back. To just being aware of

1588
07:27:04.400 --> 07:27:25.439
your chest, being with whatever feeling there is in your chest.

1589
07:27:40.959 --> 07:27:44.119
And when I noticed that, I focus on my chest.

1590
07:27:48.520 --> 07:27:53.759
I feel it in my back, my upper back. I mean,

1591
07:27:53.840 --> 07:27:56.799
I guess the obvious reason would be because you know

1592
07:27:56.799 --> 07:28:07.959
I'm breathing in then it stretches my chest and my

1593
07:28:08.080 --> 07:28:21.759
back at the same time. It feels it feels okay,

1594
07:28:28.560 --> 07:28:36.240
doesn't feel a little bit of pain in my right chest,

1595
07:28:38.520 --> 07:28:41.799
A little bit not pain, but a little discomfort, maybe

1596
07:28:43.560 --> 07:28:52.439
stiffness possibly, I don't know. I notice my shoulders also.

1597
07:28:53.799 --> 07:28:54.439
Wanting to.

1598
07:28:56.759 --> 07:29:01.439
Flex for some reason. I think that's probably part of

1599
07:29:01.599 --> 07:29:09.919
my upper back, that connection between my shoulders and my

1600
07:29:10.040 --> 07:29:15.560
upper back, because I can move my shoulders and stretch

1601
07:29:15.720 --> 07:29:23.159
the muscles in my back, moving the shoulders backwards or up,

1602
07:29:25.159 --> 07:29:31.560
which then moves. I think it's the scapulous in your back.

1603
07:29:41.599 --> 07:29:49.279
It feels quite nice. Actually, a good thing about this

1604
07:29:49.560 --> 07:29:54.360
is you can, if you want to, you can just

1605
07:29:57.919 --> 07:30:09.599
flex or stimulate the various muscles in your body gently

1606
07:30:11.040 --> 07:30:14.520
in order to get more of a sense of how

1607
07:30:14.599 --> 07:30:29.479
they feel. And when you're relaxing. When you do tense

1608
07:30:29.599 --> 07:30:33.520
and muscle and you let it go and you let

1609
07:30:33.599 --> 07:30:42.599
it relax, it relaxes way more than it would normally.

1610
07:30:47.520 --> 07:30:52.759
That you have to feel that you're able to do that.

1611
07:30:54.400 --> 07:30:58.159
There's no point in doing it if there's an issue

1612
07:31:00.119 --> 07:31:05.560
with the per part of your body. You need to

1613
07:31:05.639 --> 07:31:16.080
be gentle with yourself at all times when relax in deeply,

1614
07:31:19.080 --> 07:31:34.319
it's important to be kind to yourself as you notice

1615
07:31:34.520 --> 07:31:45.599
your mind. How much has your mind slowed down since

1616
07:31:45.680 --> 07:32:12.080
we started this recording? How came and peaceful is your

1617
07:32:12.159 --> 07:32:24.319
mind right now? We have nothing to think about and

1618
07:32:24.599 --> 07:32:32.000
just my voice to listen to, because you know, the

1619
07:32:32.200 --> 07:32:42.919
intention behind this recording is relaxation. At the very least,

1620
07:32:44.479 --> 07:32:49.040
for you to feel more relaxed at the end of

1621
07:32:49.080 --> 07:32:57.319
the recording than you did at the beginning, at the

1622
07:32:57.479 --> 07:33:09.119
very least, for your mind to slow down because your

1623
07:33:09.240 --> 07:33:25.599
body continues to relax, because that's what you want to happen.

1624
07:33:29.599 --> 07:33:32.560
That's what you expect.

1625
07:33:36.159 --> 07:33:36.759
To happen.

1626
07:33:42.840 --> 07:34:00.799
For relaxation to fill your body, maybe calm in your

1627
07:34:01.000 --> 07:34:09.840
mind to the point of boredom. When you start maybe

1628
07:34:10.279 --> 07:34:56.680
to drift away. Drifting, it's almost as if you're moving

1629
07:34:57.360 --> 07:35:05.240
further away from your body in your mind, just leaving

1630
07:35:05.439 --> 07:35:17.400
that there, kind of liking it an escape pod and

1631
07:35:17.520 --> 07:35:21.840
a spaceship a movie, a space movie, you know when

1632
07:35:21.880 --> 07:35:25.720
they get into a little part in it, since the

1633
07:35:25.840 --> 07:35:50.360
man far away from the spaceship, safe to dream and

1634
07:35:50.599 --> 07:37:23.759
continue to relax, drifting and peace So relax and peaceful

1635
07:37:44.680 --> 07:37:46.319
and focusing on that.

1636
07:37:48.520 --> 07:38:00.959
Feeling of those individual parts of your body that.

1637
07:38:04.159 --> 07:38:07.639
Or relaxing one by one.

1638
07:38:15.360 --> 07:38:15.880
You may.

1639
07:38:17.560 --> 07:38:31.279
Find that every now and then you realize that you

1640
07:38:31.439 --> 07:38:35.439
weren't listening to my voice.

1641
07:38:37.680 --> 07:38:38.319
Thin give your.

1642
07:38:38.360 --> 07:38:52.279
Mind started to imagine something different, maybe started to almost

1643
07:38:53.799 --> 07:39:03.240
move into some kind of a dreamy state, and then

1644
07:39:03.279 --> 07:39:10.000
you become aware of my voice again. And even though

1645
07:39:10.200 --> 07:39:16.840
you may want to focus on my voice, you may

1646
07:39:17.040 --> 07:39:28.279
also wish to allow your mind to just drift naturally

1647
07:39:31.720 --> 07:39:45.439
into that space of comfort and safety. As you feel

1648
07:39:53.200 --> 07:40:02.959
more comfort spreading through your body like a warm blanket

1649
07:40:06.959 --> 07:40:21.599
covering you gently, keeping your body it just the perfect temperature,

1650
07:40:32.000 --> 07:40:42.360
and even if you can hear background sounds, they just

1651
07:40:43.799 --> 07:40:57.599
don't seem to matter anymore. There's that sense of peace

1652
07:40:59.799 --> 07:41:14.639
spreads through your mind like a gentle breeze, yet strong

1653
07:41:14.759 --> 07:41:30.759
enough to blow away all negativity, strong enough to remove

1654
07:41:31.319 --> 07:41:41.319
from your mind any anxiety or stress that was there before,

1655
07:41:49.639 --> 07:41:58.560
and blow away any other thoughts or feelings that just

1656
07:42:00.360 --> 07:42:24.799
don't fit with the sense relaxation that is filling your

1657
07:42:24.880 --> 07:42:47.720
body and your mind. Unless you focus on your mind

1658
07:42:49.919 --> 07:42:55.840
and countdown from ten down to one, and with each

1659
07:42:56.439 --> 07:43:21.479
number you hear, your mind will become slightly more relaxed,

1660
07:43:24.240 --> 07:43:32.759
just just slightly som ten down to nine, just a

1661
07:43:33.040 --> 07:43:47.279
slight movement, nine down to eight, just another small change

1662
07:43:48.720 --> 07:44:00.520
in how you feel. Eight down to seven feeling is

1663
07:44:01.799 --> 07:44:07.400
a gap, almost like a gap that starts to get wider,

1664
07:44:08.759 --> 07:44:16.040
the gap between those feelings that you used to have

1665
07:44:17.159 --> 07:44:24.560
in your mind compared to the feelings you have that

1666
07:44:24.599 --> 07:44:34.360
are growing now, feelings of comfort and security and confidence,

1667
07:44:37.000 --> 07:44:43.159
and the gap becomes wider. Eight down to seven, seven

1668
07:44:43.319 --> 07:44:51.680
down to six, And when you get to five, your

1669
07:44:51.880 --> 07:45:05.479
mind will start to have a certain physical sensation, most

1670
07:45:05.639 --> 07:45:11.880
like there's a magnet outside of your head sucking the

1671
07:45:12.159 --> 07:45:17.840
tension and the stress and any remaining feelings that you

1672
07:45:18.040 --> 07:45:29.080
don't want, sucking them out through your skull. And in

1673
07:45:29.240 --> 07:45:35.680
down to four you could start to really experience that

1674
07:45:36.799 --> 07:45:48.520
sense of not just emptiness, but space, a place full

1675
07:45:48.560 --> 07:46:00.599
of fresh air, place where you can stretch. It's almost

1676
07:46:00.639 --> 07:46:03.959
as if as you go down to four and three,

1677
07:46:04.479 --> 07:46:14.959
your mind is expanding with this sense of peace and

1678
07:46:15.159 --> 07:46:25.479
tranquility growing as it moves down to When you get

1679
07:46:25.520 --> 07:46:34.720
to one, in your mind just feels exactly how you

1680
07:46:35.080 --> 07:46:55.159
want to feel, almost perfect feeling, maybe a sensation that.

1681
07:46:56.799 --> 07:46:58.159
You'd like to keep.

1682
07:47:01.240 --> 07:47:12.040
A place that's safe, where nothing can affect you at all,

1683
07:47:23.759 --> 07:47:28.439
and you can stay in that that space of comfort

1684
07:47:28.520 --> 07:47:38.279
and confidence, confident in your own ability to create this

1685
07:47:39.200 --> 07:47:45.200
space and this fearing of comfort within your own mind

1686
07:47:46.799 --> 07:47:49.360
just by counting ten.

1687
07:47:50.919 --> 07:47:51.639
Down to one.

1688
07:47:56.159 --> 07:48:00.720
And this is something that you can do yourself when

1689
07:48:00.759 --> 07:48:08.040
you're on your own, a time when you can maybe

1690
07:48:08.240 --> 07:48:16.840
sit down, maybe just for a few minutes, close your eyes.

1691
07:48:20.439 --> 07:48:31.959
It just counts slowly from ten down to one, and

1692
07:48:32.279 --> 07:48:44.919
we experience these feelings in your mind. And when you

1693
07:48:45.159 --> 07:48:55.119
feel that way in your mind, your body copies your mind,

1694
07:49:00.959 --> 07:49:06.840
and that feeling it's spread through your spine and your

1695
07:49:07.040 --> 07:49:14.799
nervous system into every part of your body, travels through

1696
07:49:14.880 --> 07:49:29.080
your blood stream, heathing and relaxing every particle of your existence,

1697
07:49:41.759 --> 07:49:51.000
and we can practice this a few times before the

1698
07:49:51.159 --> 07:49:55.680
end of the recording, and then you can practice on

1699
07:49:55.799 --> 07:50:03.319
your own. And each time you count from ten about one,

1700
07:50:08.000 --> 07:50:20.200
the feelings of comfort, calmness, deep deep relaxation becomes stronger

1701
07:50:21.599 --> 07:50:35.840
and deeper feeling your mind and your brain with these

1702
07:50:37.040 --> 07:50:47.840
positive chemicals spread throughout your body, relaxing you so quickly,

1703
07:50:49.880 --> 07:50:59.720
relaxing your whole body and mind so very very easily

1704
07:51:02.360 --> 07:51:09.479
just by counting from ten down to one.

1705
07:51:14.479 --> 07:51:15.360
That so we're going to do.

1706
07:51:15.720 --> 07:51:19.360
Now, I'm going to count from ten down to one.

1707
07:51:20.479 --> 07:51:24.919
I'd like you to repeat the number after me. So

1708
07:51:25.040 --> 07:51:33.840
when I say ten, you can just repeat to yourself ten.

1709
07:51:39.439 --> 07:51:48.799
Just notice, be aware of how you feel in your

1710
07:51:48.919 --> 07:51:58.479
mind and your body. And when I say nine, you

1711
07:51:58.560 --> 07:52:14.400
can repeat to yourself. Nine became noticing the increase in

1712
07:52:14.599 --> 07:52:22.560
comfort and calmness in your mind and in your body.

1713
07:52:28.560 --> 07:52:38.000
The same when I say eight, when I say seven, six,

1714
07:52:40.520 --> 07:52:54.840
when I say five, four, when I say three, two,

1715
07:52:59.200 --> 07:53:05.439
and lastly when I say one, you can repeat that number.

1716
07:53:12.880 --> 07:53:13.040
Now.

1717
07:53:13.159 --> 07:53:18.720
Of course, when you do this on your own without

1718
07:53:18.840 --> 07:53:23.840
listening to me, you can say the numbers or whatever

1719
07:53:25.439 --> 07:53:33.919
speed that you feel is necessary for you, so you

1720
07:53:34.040 --> 07:53:39.840
can adapt. So if you feel you want to say

1721
07:53:39.959 --> 07:53:45.799
the numbers ten down to one faster than I do,

1722
07:53:47.560 --> 07:53:50.119
then you go ahead and do that. Or if you

1723
07:53:50.319 --> 07:53:54.319
feel when you do it yourself that you'd like to

1724
07:53:54.560 --> 07:54:02.880
have more more space between the numbers, maybe take a

1725
07:54:02.959 --> 07:54:09.799
lot longer to get from ten all the way down

1726
07:54:10.439 --> 07:54:27.439
to one, that's your choice also to do. So, I'm

1727
07:54:27.479 --> 07:54:36.000
gonna count from ten down to one, and when I

1728
07:54:36.080 --> 07:54:40.639
get to one, that will be the end of this recording.

1729
07:54:43.119 --> 07:54:46.680
The less, of course, you're listening to the music, then

1730
07:54:46.720 --> 07:55:08.599
the music will continue. Ten no.

1731
07:55:33.880 --> 07:59:33.240
Fight fu.

1732
07:59:27.720 --> 08:00:18.759
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty twelve eleven, ten,

1733
08:00:23.479 --> 08:01:13.840
nine eight, seven, six, five, four, three two one. Now

1734
08:01:13.959 --> 08:01:24.520
open your eyes, noticing how you physically feel having counted

1735
08:01:24.599 --> 08:01:32.759
down from twenty to one, allowing stress tension to leave

1736
08:01:32.919 --> 08:01:37.439
through your fingertips and your toast. And as you focus

1737
08:01:37.560 --> 08:01:42.560
on your fingertips maybe they feel a little bit tingly,

1738
08:01:44.880 --> 08:01:50.040
which is I suppose quite understanding, considering the tension has

1739
08:01:50.119 --> 08:02:00.479
been exiting your body through your fingertips. Now going to

1740
08:02:00.599 --> 08:02:07.840
count from twenty down to one again. This time you

1741
08:02:07.919 --> 08:02:14.479
can feel relief of tension and stress, any anxiety that

1742
08:02:14.560 --> 08:02:27.080
you may have leaving through your stomach, just leaving through

1743
08:02:27.119 --> 08:02:33.080
your stomach, almost as if it's just releasing the whole

1744
08:02:33.119 --> 08:02:38.599
of your stomach, your navel to just above your chest

1745
08:02:38.799 --> 08:02:42.639
or blow your chest, rather so surrounding your belly by

1746
08:02:42.680 --> 08:02:48.040
an area, the whole area. You can feel the tension

1747
08:02:48.880 --> 08:02:54.759
of your body wherever's left, just releasing from that area,

1748
08:02:55.439 --> 08:02:58.919
and you may notice that your stomach will become very relaxed.

1749
08:03:00.439 --> 08:03:47.159
As my countdown from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

1750
08:03:51.200 --> 08:04:00.840
twelve eleven, dad.

1751
08:04:05.040 --> 08:04:10.639
Nine eight.

1752
08:04:14.439 --> 08:04:47.200
Seven, six, five, four, three two what. You can open

1753
08:04:47.240 --> 08:04:49.639
your eyes again if you choose, but you can just

1754
08:04:49.759 --> 08:04:56.040
keep them closed because it feels relaxing. Just notice saying

1755
08:04:56.080 --> 08:05:00.560
the stomach feels I notice there's your f is just

1756
08:05:01.439 --> 08:05:06.119
a little scan of your body. Just notice how your

1757
08:05:06.200 --> 08:05:18.880
body feels, focusing upper body, back, chest, stomach, lax arms, hands, feet,

1758
08:05:21.919 --> 08:05:28.840
just noticing, and you know, you may start to feel

1759
08:05:31.319 --> 08:05:35.119
more of a sense of tiredness, which may be the

1760
08:05:35.240 --> 08:05:41.560
reason listening to this recording, because you would like to

1761
08:05:43.240 --> 08:05:51.159
let go completely of everything and drift off into a

1762
08:05:51.319 --> 08:06:06.200
nice natural calm relaxing sleep. So now we're going to

1763
08:06:06.319 --> 08:06:15.840
focus on your forehead, and if you choose, you can

1764
08:06:15.959 --> 08:06:21.400
incorporate your eyes in this focus as well. Your forehead

1765
08:06:21.520 --> 08:06:27.639
and your eyes. It's that whole area basically, almost as

1766
08:06:27.680 --> 08:06:30.400
if you were wearing a mask, you know, like a

1767
08:06:32.400 --> 08:06:37.799
I don't know, a batman mask or something, or I'm

1768
08:06:37.840 --> 08:06:40.639
trying to sorrow or something, you know, the kind of

1769
08:06:40.759 --> 08:06:43.799
mask that covers your eyes but also covers quite a

1770
08:06:43.840 --> 08:06:50.840
lot of the forehead. Focusing on that area because that's

1771
08:06:50.880 --> 08:06:54.840
the area that we're now going to release tension, stress

1772
08:06:55.200 --> 08:07:01.639
from your mind, your brain, from your mind, any tension

1773
08:07:01.759 --> 08:07:05.759
that you may have remain your face, in your neck

1774
08:07:06.240 --> 08:07:12.080
and your jaw, in your eyes, your forehead, or your scalp.

1775
08:07:13.680 --> 08:07:19.000
So basically, any tension within your head area, including your

1776
08:07:19.159 --> 08:07:27.880
mind and your brain, that's going to be released through

1777
08:07:27.880 --> 08:07:34.680
your forehead and your eyes. As I count down again

1778
08:07:34.880 --> 08:09:06.200
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, war.

1779
08:09:10.200 --> 08:09:20.080
Three, what.

1780
08:09:28.599 --> 08:09:36.639
Noticing as you scan your face with jaw, your eyes,

1781
08:09:38.000 --> 08:09:47.000
the cheap bads, your ears, the forehead, your scalp, your neck,

1782
08:09:48.479 --> 08:09:52.479
back of your neck, front of your neck, the side

1783
08:09:52.599 --> 08:10:03.240
of your neck, and your throat. Noticing being aware of

1784
08:10:03.520 --> 08:10:14.959
the comfort, increased feeding, relaxation, not just in your head

1785
08:10:15.040 --> 08:10:20.000
and neck and mind, also the rest of your body.

1786
08:10:25.599 --> 08:10:32.439
Notice how loose and calm you felt, and how easily.

1787
08:10:34.159 --> 08:10:35.680
It is to just let go.

1788
08:10:38.520 --> 08:10:54.240
Completely, let go completely, how easily.

1789
08:11:02.040 --> 08:11:05.159
So what I'm gonna do about is I wanted to

1790
08:11:05.319 --> 08:11:13.119
focus on the top of your head, and we're gonna

1791
08:11:13.200 --> 08:11:21.880
allowed in every last piece of tension or stress, the

1792
08:11:22.040 --> 08:11:28.080
mind be lingering or hiding in your body, your mind,

1793
08:11:28.799 --> 08:11:29.560
my head.

1794
08:11:30.880 --> 08:11:31.279
To just.

1795
08:11:33.000 --> 08:11:38.680
Be sucked down on the top of your head and

1796
08:11:38.880 --> 08:11:47.200
released to Yeah, I wanta sucked down into the clouds.

1797
08:11:49.959 --> 08:11:54.680
Let you a be cloud above your head, almost like

1798
08:11:54.759 --> 08:12:00.880
a whirlpool. It's is gonna suck that attension hour the

1799
08:12:01.040 --> 08:12:05.799
top of your head, just take it away.

1800
08:12:07.520 --> 08:12:08.000
Good.

1801
08:12:10.959 --> 08:12:14.720
To focus. Imagine an opening at the top of your

1802
08:12:14.799 --> 08:12:21.400
head with a tension and stress and any remaining issues,

1803
08:12:21.560 --> 08:12:25.319
maybe worries of concerns that are no use to you.

1804
08:12:25.520 --> 08:12:29.279
Now you can all be sucked down at the top

1805
08:12:29.319 --> 08:12:30.119
of your head.

1806
08:12:31.639 --> 08:12:37.599
And taken away. As I count down again, I'm twenty

1807
08:12:38.000 --> 08:13:18.080
down to one, now twenty nineteen, eighteen, seventy sixty fifty

1808
08:13:23.720 --> 08:14:31.240
fourteen thirteen to twelve, eleven, ten, nine, eight, seven, six, five, four, three,

1809
08:14:35.639 --> 08:14:51.959
two one three.

1810
08:14:56.759 --> 08:14:58.360
I notice how you.

1811
08:14:58.720 --> 08:15:12.840
Feel, how relaxed and calm you physically and mentally feel

1812
08:15:13.599 --> 08:15:28.959
right now, How peaceful your mind feels. It feels so

1813
08:15:29.279 --> 08:15:34.599
nice to just let go, to give yourself some space

1814
08:15:36.279 --> 08:15:47.919
to breathe easily, to think calmly, just to take a

1815
08:15:48.080 --> 08:15:55.840
break from all that pointless worry concerns about things that

1816
08:15:56.840 --> 08:16:06.720
you don't need to think about right now, because this

1817
08:16:06.959 --> 08:16:11.319
is your time to let go. This is your space

1818
08:16:12.000 --> 08:16:22.680
to enjoy feeling deeply relaxed, peaceful in your mind, relaxed

1819
08:16:22.799 --> 08:16:32.319
in your body. They can feel so good, so nice

1820
08:16:32.680 --> 08:16:40.720
to just not have to do anything, to be able

1821
08:16:40.880 --> 08:16:52.119
to really enjoy that serenity that comes of letting go completely,

1822
08:16:54.279 --> 08:16:56.639
that peacefulness that comes with.

1823
08:17:03.360 --> 08:17:04.720
Being in this.

1824
08:17:06.520 --> 08:17:16.599
Peaceful space. And you can keep this sense of calmness

1825
08:17:17.439 --> 08:17:28.560
for as long as you choose. If you choose to

1826
08:17:28.799 --> 08:17:36.040
drift off into a deep, healing, natural sleep, then you

1827
08:17:36.119 --> 08:17:47.639
can do that. It's completely up to you, and you

1828
08:17:47.759 --> 08:17:52.360
can keep this feeling of calmness physically and in your

1829
08:17:52.439 --> 08:18:00.479
mind for as long as you choose to feel completely axed,

1830
08:18:06.200 --> 08:18:14.959
completely relax. And I'd like you to make up your

1831
08:18:15.200 --> 08:18:27.840
mind that you're going to relax, and I want to

1832
08:18:27.959 --> 08:18:31.360
explore that with you. What it feels like when you

1833
08:18:31.520 --> 08:18:40.599
actually decide that you're going to relax, not forcing yourself,

1834
08:18:40.720 --> 08:18:46.880
but giving yourself that. I guess it is a command, really,

1835
08:18:46.959 --> 08:18:53.880
isn't it, when you're telling yourself relax in a gentle

1836
08:18:54.000 --> 08:19:01.040
but firm way that only you can really tell yourself

1837
08:19:01.479 --> 08:19:04.319
in that way. You can't really have someone else saying

1838
08:19:04.360 --> 08:19:09.279
to you and now it relax, relax, you know, and

1839
08:19:10.439 --> 08:19:12.720
it needs to be gentle, but you can't. Someone else

1840
08:19:12.759 --> 08:19:20.840
can't really have the same the same kind of influence

1841
08:19:22.000 --> 08:19:30.159
or power that you have over your own physicality over

1842
08:19:30.360 --> 08:19:39.599
how you feel, because when you say it to yourself,

1843
08:19:40.880 --> 08:19:47.840
it means more. It's personal, and your brain and your

1844
08:19:48.279 --> 08:19:55.319
unconscious mind and your body listens to what you say. So,

1845
08:19:55.639 --> 08:19:59.000
for example, we'll test it out and do a little

1846
08:19:59.119 --> 08:20:02.919
test if you look tests along the way, and you

1847
08:20:03.040 --> 08:20:08.840
can get more of an idea of the force, a

1848
08:20:09.000 --> 08:20:16.040
positive force that you can have in creating a sense

1849
08:20:16.119 --> 08:20:20.000
of comfort and relaxation in your body and your mind

1850
08:20:21.200 --> 08:20:33.759
quite quickly just by you telling yourself to relax. So

1851
08:20:34.119 --> 08:20:37.360
I'm want to start by it's focus on your hands.

1852
08:20:41.000 --> 08:20:43.159
So focus on your hands and just tell your hands

1853
08:20:43.560 --> 08:20:49.479
to relax. I just say relax. As you focus on

1854
08:20:49.599 --> 08:20:56.520
your hands, you could say my hands are relaxed, or

1855
08:20:56.599 --> 08:21:00.720
I want my hands to relax. I think if you

1856
08:21:00.840 --> 08:21:07.639
actually do it directly by focusing and imagining that your

1857
08:21:07.799 --> 08:21:11.599
hands can hear what you're saying. You know they've got

1858
08:21:11.680 --> 08:21:17.360
little ears, which is a little weird. So talking to

1859
08:21:17.560 --> 08:21:34.319
your hands and just say relax. Medicine how your hands

1860
08:21:34.360 --> 08:21:49.959
start to relax. Now focus on your eyes and tell

1861
08:21:49.959 --> 08:21:54.959
your eyes to relax. You're just saying the same word relax,

1862
08:21:56.439 --> 08:22:02.959
and find the right tone fee you. You know, I

1863
08:22:03.119 --> 08:22:12.799
might say relax, but you you might say relax or relax.

1864
08:22:13.319 --> 08:22:17.360
You know, you might say it differently to yourself, and

1865
08:22:18.479 --> 08:22:24.479
that's important for you to gauge what feels right for you.

1866
08:22:26.400 --> 08:22:31.279
To just tell your eyes to relax whilst focusing on

1867
08:22:31.360 --> 08:22:36.479
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1868
08:22:37.000 --> 08:23:12.520
and just tell your eyes directly relax. Now. Now I

1869
08:23:12.720 --> 08:23:23.040
just did that myself, and sometimes you may feel that

1870
08:23:23.159 --> 08:23:28.119
you need a bit more time for the different parts

1871
08:23:28.200 --> 08:23:32.080
to relax, you know, because I started talking again, and

1872
08:23:32.240 --> 08:23:37.040
maybe that part hasn't relaxed fully, But what will happen

1873
08:23:37.200 --> 08:23:39.439
is that it would just continue to relax even though

1874
08:23:39.479 --> 08:23:46.720
I'm talking. And that's happened with my eyes. Something else

1875
08:23:46.759 --> 08:23:51.360
I noticed is when I started focusing on my eyes,

1876
08:23:51.639 --> 08:23:55.159
that actually almost became they got worse before they got

1877
08:23:55.240 --> 08:23:58.159
better in a way. So I felt a degree of

1878
08:23:58.400 --> 08:24:04.959
tension growing in my eyes and then disappearing. So I

1879
08:24:05.119 --> 08:24:08.000
think what that was really was just ME becoming more

1880
08:24:08.080 --> 08:24:13.639
aware of the tension that was already there.

1881
08:24:14.040 --> 08:24:14.720
That I wasn't.

1882
08:24:15.720 --> 08:24:19.639
I wasn't focused on it before, so I wasn't really

1883
08:24:20.400 --> 08:24:37.759
acknowledging it or really conscious to those feelings. Yeah, my

1884
08:24:37.880 --> 08:24:42.080
eyes is still continuing to relax, as well as my hands. Actually,

1885
08:24:45.520 --> 08:24:50.919
my hands have got a certain kind of energy, like

1886
08:24:51.159 --> 08:24:56.319
not buzzing, but I can kind of feel a degree

1887
08:24:56.360 --> 08:25:02.319
of energy in my hands. Maybe that's where the tension

1888
08:25:02.439 --> 08:25:03.279
is being released.

1889
08:25:05.159 --> 08:25:06.360
Maybe that's causing that.

1890
08:25:13.720 --> 08:25:16.040
The next part, I think we should focus.

1891
08:25:15.720 --> 08:25:16.680
On the back of the neck.

1892
08:25:17.360 --> 08:25:22.560
That's the part was quite often well for me holds tension.

1893
08:25:22.599 --> 08:25:25.400
I don't know about for yourself, but I think it's

1894
08:25:25.520 --> 08:25:31.840
quite a standard place where tension is sometimes held. So

1895
08:25:33.959 --> 08:25:37.080
and I'm doing exactly what you're doing as you do

1896
08:25:37.200 --> 08:25:40.759
it as well, so I'm telling my body parts to

1897
08:25:40.919 --> 08:25:43.880
relax as well. So if you tell your neck, the

1898
08:25:44.040 --> 08:25:46.799
back of your neck, focus on the back of your neck,

1899
08:25:46.959 --> 08:25:53.880
and just say relax in your own words, in your

1900
08:25:53.959 --> 08:25:57.560
own tone, in your own voice. You can say out loud,

1901
08:25:57.720 --> 08:26:01.880
or you can just say it to yourself internally. But

1902
08:26:02.040 --> 08:26:06.639
you're focusing and you're saying it literally to the back

1903
08:26:06.680 --> 08:26:09.439
of your neck, as if the back of your neck

1904
08:26:09.599 --> 08:26:16.200
can actually hear what you're saying. So do that now,

1905
08:26:16.439 --> 08:26:20.639
Just say relax to the back of your neck, and

1906
08:26:20.759 --> 08:26:21.560
I'll do the same.

1907
08:26:59.520 --> 08:26:59.880
M hm.

1908
08:27:00.360 --> 08:27:03.880
Now what I noticed, and you may have had similar

1909
08:27:03.959 --> 08:27:08.439
thing is even though I was focusing on the back

1910
08:27:08.479 --> 08:27:19.400
of my neck, other parts started to I don't know,

1911
08:27:19.759 --> 08:27:23.159
showed themselves to me or maybe because they want to

1912
08:27:23.200 --> 08:27:27.080
be relaxed as well. But I started noticing the feelings

1913
08:27:27.119 --> 08:27:30.520
in my shoulders, tension in my shoulders, and in my

1914
08:27:30.680 --> 08:27:37.880
upper back. Whether that was because my back of my

1915
08:27:38.000 --> 08:27:43.520
neck was saying, well, I'm pretty much okay. It's the

1916
08:27:43.639 --> 08:27:53.240
other parts that need attention, But my low back of

1917
08:27:53.319 --> 08:27:57.240
my neck is still relaxing, but I just became more

1918
08:27:57.240 --> 08:28:04.279
aware of other parts that needed attention. Now, this might happen,

1919
08:28:04.400 --> 08:28:09.279
and it's not. It doesn't mean that it's going wrong.

1920
08:28:09.400 --> 08:28:15.880
It just means you're being notified with more places that

1921
08:28:16.080 --> 08:28:22.439
also want to feel relaxed. So I'm going to focus

1922
08:28:22.720 --> 08:28:26.520
on my upper back so you can do the same,

1923
08:28:28.279 --> 08:28:32.880
even if you don't have any feelings of tension that

1924
08:28:33.000 --> 08:28:37.599
are obvious in your upper back. You just focus on

1925
08:28:37.720 --> 08:28:43.119
your back and the whole area from the shoulder blades

1926
08:28:43.319 --> 08:28:47.919
down to the middle of your back and your spine.

1927
08:28:49.400 --> 08:28:57.200
And with me, it's more the shoulder blades more. Yeah,

1928
08:28:57.279 --> 08:29:02.400
that's the parts that are really sort of given me

1929
08:29:04.119 --> 08:29:08.479
that not that it needs relax in the sounds. Gonna

1930
08:29:08.479 --> 08:29:12.319
ask that one to relax, and you can do the same. Now,

1931
08:29:23.520 --> 08:29:39.439
relax up the back. There's something strange happened there, And

1932
08:29:39.599 --> 08:29:42.040
this often happens.

1933
08:29:42.119 --> 08:29:43.000
I've been doing this for.

1934
08:29:45.560 --> 08:29:51.720
Over sixteen years or something, and often I'm one surprised

1935
08:29:52.599 --> 08:29:59.400
that amazed really that there can be a feeling. So

1936
08:29:59.599 --> 08:30:03.119
when I'm focusing on the back of my neck, my

1937
08:30:03.240 --> 08:30:08.000
upper back was starting to feel quite stressed and in

1938
08:30:08.240 --> 08:30:13.720
need of attention. As soon as I started talking to

1939
08:30:13.880 --> 08:30:18.520
you about my upper back and talking about, you know,

1940
08:30:19.040 --> 08:30:24.040
getting ready to ask the upper back to relax. Why

1941
08:30:24.119 --> 08:30:29.799
the back already started to relax. It's almost as if

1942
08:30:29.840 --> 08:30:35.439
it doesn't need to hear the words, just needs attention,

1943
08:30:40.240 --> 08:30:52.240
just needs to be noticed. That is something that often

1944
08:30:52.479 --> 08:30:59.439
happens in this type of situation is when you start

1945
08:31:00.520 --> 08:31:05.520
to relax a couple of parts of your body, as

1946
08:31:05.560 --> 08:31:12.000
we've done with our hands, our eyes and eyelids, and.

1947
08:31:12.240 --> 08:31:21.080
Now back of the neck, top of the back, up.

1948
08:31:21.040 --> 08:31:24.439
The back, the rest of the body seems to just

1949
08:31:25.840 --> 08:31:35.680
take notice and decide in its own way to start relaxing.

1950
08:31:37.520 --> 08:31:42.919
Other parts of your body start to just become looser.

1951
08:31:47.639 --> 08:31:50.439
I suppose it's kind of like a bit of an avalanche,

1952
08:31:50.639 --> 08:31:55.560
you know, the little ball starts rolling. Before you know,

1953
08:31:55.840 --> 08:31:59.080
the whole of your body is completely relaxed and can't

1954
08:32:08.240 --> 08:32:15.840
and you can focus on your face. You focus on

1955
08:32:15.919 --> 08:32:24.560
your eyes, your eyelids, your eyebrows, and the muscles around

1956
08:32:24.639 --> 08:32:34.159
your eyes. Maybe you start to notice that your forehead

1957
08:32:34.479 --> 08:32:39.119
is more relaxed than it was, Maybe your face is

1958
08:32:39.240 --> 08:32:45.919
more relaxed. I would say my entire face is a

1959
08:32:46.000 --> 08:32:59.360
lot more relaxed than it was, so you're going to

1960
08:32:59.439 --> 08:33:07.119
focus out on your shoulders again, just like before. Just

1961
08:33:07.279 --> 08:33:11.080
tell your shoulders and you can do them in dividity.

1962
08:33:11.240 --> 08:33:14.919
You can do the right shoulder and left shoulder. I

1963
08:33:15.119 --> 08:33:19.119
just did do both at the same time. And just

1964
08:33:19.279 --> 08:33:22.840
tell your shoulders as you focus on them in your mind,

1965
08:33:24.200 --> 08:33:29.119
focus on them how they feel. Maybe you can see

1966
08:33:29.240 --> 08:33:36.119
them in your mind's eye. Just tell your shoulders.

1967
08:33:39.360 --> 08:33:40.520
To relax.

1968
08:34:17.639 --> 08:34:33.919
As nice as they relax. But I didn't notice, especially

1969
08:34:34.000 --> 08:34:40.439
with my back, is the connection between the different parts

1970
08:34:41.959 --> 08:34:51.680
the back, the shoulders, the neck being all connected and

1971
08:34:51.919 --> 08:34:58.439
being such a large part of your body, it's it's

1972
08:34:58.560 --> 08:35:06.840
hard to separate them from each other. And my lower

1973
08:35:06.959 --> 08:35:15.639
back is starting to relax on its own. Maybe I'm

1974
08:35:15.720 --> 08:35:21.599
going too slow and that could be an issue because

1975
08:35:22.000 --> 08:35:28.080
we all go at different speeds. And the idea of

1976
08:35:28.159 --> 08:35:30.799
the beginning of this recording was for you to be

1977
08:35:30.919 --> 08:35:46.439
able to just say to yourself, relax without focusing on

1978
08:35:46.720 --> 08:35:52.279
any particular part of your body. Because when you know

1979
08:35:52.520 --> 08:36:03.080
that turning your hands to relax and your hand relax,

1980
08:36:05.599 --> 08:36:12.319
you tell your eyelids and your eyes and muscles around

1981
08:36:12.439 --> 08:36:21.880
your eyes and your eyebrows to relax, and they relax.

1982
08:36:27.639 --> 08:36:38.799
You tell the back of your neck to relax, and

1983
08:36:39.279 --> 08:37:06.639
it relaxes. You tell your upper back to relax, and

1984
08:37:06.880 --> 08:37:17.520
they relaxes. You tell your shoulders.

1985
08:37:18.880 --> 08:37:31.040
To relax, they relax.

1986
08:37:54.720 --> 08:37:58.799
You told your hands to relax, they relaxed, and they

1987
08:37:58.919 --> 08:38:12.520
continued to relax. When you told your eyelids, the muscles

1988
08:38:12.599 --> 08:38:23.080
around your eyes, your eyebrows, to relax, they relaxed and

1989
08:38:23.360 --> 08:38:34.279
continue to relax. When you told the back of your

1990
08:38:34.360 --> 08:38:41.599
neck focused on the back of your neck and told

1991
08:38:41.680 --> 08:39:01.319
it to relax, they relaxed and continued to relax. When

1992
08:39:01.360 --> 08:39:10.919
you told your up back to relax, be relaxed and

1993
08:39:11.080 --> 08:39:27.360
continued to relax. That's with your shoulders. You told your

1994
08:39:27.439 --> 08:39:41.400
shoulders to relax, in your shoulders relaxed and continued to relax.

1995
08:39:47.080 --> 08:39:52.000
And it's not just that, It's.

1996
08:39:54.680 --> 08:39:59.119
That the rest of your body is also been listening,

1997
08:40:00.799 --> 08:40:06.880
and their relaxation has been spread in so from your eyes,

1998
08:40:07.240 --> 08:40:14.639
the relaxation spread to your forehead, around your face, into

1999
08:40:14.720 --> 08:40:28.680
your skin, into your jaw, into the front side of

2000
08:40:28.799 --> 08:40:33.439
your leck, all the way down your chest and stomach.

2001
08:40:40.119 --> 08:40:47.240
Your relaxed hands and shoulders let up through your arms,

2002
08:40:47.959 --> 08:41:00.360
relaxing the forearms, your upper arms, elbows, your wrists, let's yeah,

2003
08:41:07.799 --> 08:41:17.599
the lower back, your hips, buttocks gray, or just start

2004
08:41:17.759 --> 08:41:26.880
to relax and continue even more. Comfort spreading through your legs.

2005
08:41:31.680 --> 08:41:33.599
All the way down to.

2006
08:41:33.599 --> 08:41:43.040
Your ankles, the tops of your feet, the sight of

2007
08:41:43.119 --> 08:41:51.479
your feet, and the bottoms of your feet real lex

2008
08:41:51.599 --> 08:42:23.080
into your toes. Each time relaxing come, and as your

2009
08:42:23.200 --> 08:42:48.040
body relaxes more, your mind becomes slower but peaceful, to

2010
08:42:48.200 --> 08:43:01.279
the point where if you choose to fall asleep, he

2011
08:43:01.560 --> 08:43:18.680
can easy do that, easy drift the way because there's

2012
08:43:18.799 --> 08:43:26.040
nothing going on in your mind. Your pray is paceful,

2013
08:43:34.400 --> 08:43:37.159
your body continues.

2014
08:43:40.279 --> 08:44:05.279
To rise, and with that.

2015
08:44:05.520 --> 08:44:13.000
Connection between your body relaxing, the word do you say

2016
08:44:13.319 --> 08:44:27.119
to yourself relax means that you don't need to focus

2017
08:44:27.240 --> 08:44:34.279
on just one part. You can just focus on your

2018
08:44:34.599 --> 08:44:49.080
entire body, saying the powerful wordlas.

2019
08:44:58.799 --> 08:44:59.439
And there's a.

2020
08:45:01.400 --> 08:45:19.919
Those familiar sensations of comfort spreading throughout your body. Who

2021
08:45:20.200 --> 08:45:40.560
sing and calming and heathing every part of your body heathing, relaxed,

2022
08:45:55.240 --> 08:45:58.639
So that all we need to do now on is

2023
08:45:58.880 --> 08:46:40.240
just tell yourself relax eight completely comfortable, so relaxed. Starting

2024
08:46:40.360 --> 08:48:35.919
down with number twenty nineteen eighteen sixty sixty fifty fourty thirty.

2025
08:49:10.439 --> 08:53:15.319
Well usutu.

2026
08:52:09.119 --> 08:54:55.720
On eights.

2027
08:55:15.400 --> 09:01:01.159
The dude.

2028
08:58:55.560 --> 09:00:29.799
Du one.

2029
09:00:36.119 --> 09:00:58.639
So counted down from ten to one, ten nine, eight seven, six.

2030
09:01:00.599 --> 09:01:03.680
Five four.

2031
09:01:06.400 --> 09:01:21.159
Three two one. And maybe that was a bit too

2032
09:01:21.319 --> 09:01:25.360
quick in order to relax. Maybe it's a bit too

2033
09:01:25.680 --> 09:01:31.680
fast for you to notice the calming of your body,

2034
09:01:34.919 --> 09:01:39.479
maybe even a little bit of pressure there, like you're

2035
09:01:39.520 --> 09:01:42.159
counting down from ten to one. What do you expect

2036
09:01:42.240 --> 09:01:45.279
me to do? Man, expect me to stick go with

2037
09:01:45.479 --> 09:01:49.000
floppy just because you're counting down.

2038
09:01:53.119 --> 09:01:53.319
Two.

2039
09:01:54.360 --> 09:01:57.639
If you try it again, but this time, I'll go

2040
09:01:57.720 --> 09:02:04.759
a bit slower this time, as you focus on the

2041
09:02:04.919 --> 09:02:09.040
whole of your body before we focus on your legs.

2042
09:02:11.479 --> 09:02:20.639
Just notice how your body does start to feel more

2043
09:02:21.080 --> 09:02:40.080
relaxed with every number that I count down ten nine,

2044
09:02:45.919 --> 09:03:01.720
eight seven, six.

2045
09:03:09.799 --> 09:03:21.040
Five four.

2046
09:03:28.200 --> 09:04:19.639
Three one, And just notice how how you feel, generally,

2047
09:04:20.080 --> 09:04:31.479
how your body feels. It's not necessarily even about yeah,

2048
09:04:34.000 --> 09:04:41.200
counting down from ten to one. It's that space that

2049
09:04:41.360 --> 09:04:59.319
you have, that body space between us being active physically

2050
09:04:59.560 --> 09:05:09.159
or mental, just sitting or lying down, just being there,

2051
09:05:09.919 --> 09:05:15.360
not doing anything, not saying anything, nor deeding to think

2052
09:05:15.479 --> 09:05:21.360
about anything. So it opens up a space, you know,

2053
09:05:21.560 --> 09:05:30.880
a bit of a space. The gap. And the more

2054
09:05:32.159 --> 09:05:35.400
I came down from the tent of one, the bigger

2055
09:05:35.479 --> 09:05:44.560
that gap becomes. So there's that gap of calmness, of

2056
09:05:44.720 --> 09:05:59.439
comfort and relaxation. It's a nice feeling, yeah, And it

2057
09:05:59.720 --> 09:06:11.639
moves those stresses or discomforts physically or emotionally, moves them away.

2058
09:06:18.440 --> 09:06:19.400
Allows you.

2059
09:06:22.080 --> 09:06:22.599
To just.

2060
09:06:25.599 --> 09:06:32.319
Slow down, someone to count again from ten down to one,

2061
09:06:32.760 --> 09:06:42.959
and notice that gap widening, the gap. And as it widens,

2062
09:06:43.040 --> 09:06:49.400
it's almost like the stress and attention falls into the gap.

2063
09:07:02.879 --> 09:07:19.519
It gives you that distance. That's space now ten nine

2064
09:07:23.160 --> 09:08:29.199
six eight seven, six, five four three.

2065
09:09:03.919 --> 09:09:04.160
One.

2066
09:09:16.080 --> 09:09:20.120
How does your body feel.

2067
09:09:22.040 --> 09:09:22.239
Now?

2068
09:09:34.959 --> 09:09:46.879
Can you notice that? Do you feeling calmer? The you

2069
09:09:47.160 --> 09:10:15.559
feeling more relaxed as we now focus on your legs,

2070
09:10:17.319 --> 09:10:37.720
just your legs. You're just gonna start with focusing on

2071
09:10:38.199 --> 09:10:57.360
your thighs. Of course, it's not the most exciting thing

2072
09:10:57.480 --> 09:11:04.040
to be doing because I'm sure, like most of your

2073
09:11:04.080 --> 09:11:15.760
body is not a lot going on right now. Just

2074
09:11:15.959 --> 09:11:22.080
focusing on the whole of your thighs, the tops of

2075
09:11:22.160 --> 09:11:28.239
your thighs, the sides of your thighs, the bottoms of

2076
09:11:28.319 --> 09:11:35.279
your thighs, your outer thighs, and your inner thighs. Basically

2077
09:11:35.480 --> 09:11:38.839
the whole of your thigh that leads into.

2078
09:11:38.639 --> 09:11:39.319
Your hip.

2079
09:11:43.199 --> 09:11:53.919
And it goes down to your knee joints. Now, this

2080
09:11:54.120 --> 09:12:01.559
is a big area. It's a very heavy area. It's

2081
09:12:01.760 --> 09:12:08.160
very strong, probably the strongest muscles in your body or

2082
09:12:08.239 --> 09:12:09.000
in your thighs.

2083
09:12:19.160 --> 09:12:20.080
But I don't think we.

2084
09:12:21.800 --> 09:12:34.400
Perhaps won't give enough attention to our thighs. Perhaps we

2085
09:12:34.519 --> 09:12:45.160
don't acknowledge how important our thighs are to our lives,

2086
09:12:56.680 --> 09:13:06.080
how much they actually do for us all through our lives.

2087
09:13:13.239 --> 09:13:15.919
And it may seem to sound really weird, but.

2088
09:13:18.800 --> 09:13:19.839
I think that all of.

2089
09:13:19.879 --> 09:13:30.720
Our body parts, especially our thighs, need some TLC, a

2090
09:13:30.800 --> 09:13:43.839
bit of love shown, a bit of acknowledgement, thank you,

2091
09:13:47.000 --> 09:13:59.480
gratitude for our thighs do for us. And I know

2092
09:13:59.680 --> 09:14:01.919
this sound a bit strange.

2093
09:14:04.519 --> 09:14:06.040
Maybe you think, why am.

2094
09:14:06.000 --> 09:14:08.959
I surely how I should be able in the garden

2095
09:14:09.160 --> 09:14:17.400
hugging a tree or something. Wow, it's hard to set

2096
09:14:17.400 --> 09:14:20.559
a microphone up on a tree. That's why I'm doing

2097
09:14:20.599 --> 09:14:23.279
this indoors. Otherwise I would be outside hugging a tree.

2098
09:14:24.480 --> 09:14:33.239
Now I can't see the television from the tree. If

2099
09:14:33.279 --> 09:14:38.680
you move down to your knees, gain such an important part.

2100
09:14:42.959 --> 09:14:48.040
And I think we don't necessarily. I'll speak for myself here.

2101
09:14:48.080 --> 09:14:55.639
I don't necessarily appreciate all that my knees do for

2102
09:14:55.760 --> 09:15:01.599
me until I have a problem with by me. It's

2103
09:15:01.680 --> 09:15:06.720
occasionally if I wor maybe i'll bash it, or it's

2104
09:15:06.919 --> 09:15:13.400
aching for some reason. It's then that I realize how

2105
09:15:13.599 --> 09:15:17.480
much it does. You know, the benefit of being able

2106
09:15:17.559 --> 09:15:26.080
to use my legs without any kind of physical discomfort

2107
09:15:27.720 --> 09:15:34.760
is a beautiful thing that's possibly not appreciated until it's

2108
09:15:35.360 --> 09:15:44.760
temporarily removed. You know that's comfort. But as you focus

2109
09:15:44.839 --> 09:15:52.760
on your knees, regardless of how your knees feel, you

2110
09:15:52.839 --> 09:15:58.680
can have that sense of gratitude and love to your

2111
09:15:58.720 --> 09:16:11.559
knees for all the do for you, and you can

2112
09:16:11.639 --> 09:16:16.120
still have that attention on your thighs. Maybe notice how

2113
09:16:16.199 --> 09:16:25.400
your thighs feel. Maybe you've notice that they are relaxing

2114
09:16:28.040 --> 09:16:41.120
more deeply as you focus now on the bottoms of

2115
09:16:41.199 --> 09:16:45.519
your legs, your shins and your calf muscles, and the

2116
09:16:45.599 --> 09:16:53.279
bones between your knees and your feet incorporates and of

2117
09:16:53.400 --> 09:17:06.000
course your ankles so important. Anyone that's had even like

2118
09:17:06.199 --> 09:17:13.040
the slightest sprain of an ankle knows how how much

2119
09:17:13.239 --> 09:17:23.040
we take our ankles for granted, and it's kind of

2120
09:17:23.160 --> 09:17:28.519
strange in a way when you think that. You know, logically,

2121
09:17:28.879 --> 09:17:31.959
our wrists are a lot thinner than the rest of

2122
09:17:32.000 --> 09:17:36.680
our arms, which is okay, it doesn't I can't see

2123
09:17:36.720 --> 09:17:40.199
any problem with that because we're just picking stuff up.

2124
09:17:41.800 --> 09:17:47.400
But our ankles so much thinner than the rest of

2125
09:17:47.440 --> 09:17:58.319
our legs, and from a physics perspective or logical even

2126
09:17:58.440 --> 09:18:04.080
it doesn't really make sense that all this weight will

2127
09:18:04.199 --> 09:18:11.400
ultimately be resting on your ankles then leading to your feet,

2128
09:18:16.000 --> 09:18:24.800
that thin area, thin bone. Yeah, it does so much

2129
09:18:24.919 --> 09:18:31.959
great work. Supports us, supports our body for a lifetime,

2130
09:18:36.760 --> 09:18:46.480
helps us to balance, helps you to get around and

2131
09:18:46.599 --> 09:19:00.599
be mobile. And there's the calf muscles. Of course, when

2132
09:19:00.720 --> 09:19:03.800
I was younger, I couldn't see the point in calf muscles.

2133
09:19:04.639 --> 09:19:09.519
Didn't seem to do anything. Okay, if I walked around

2134
09:19:09.559 --> 09:19:14.440
on tiptoes, then my calf muscles get some work. But

2135
09:19:14.519 --> 09:19:17.160
of course that's not true. The calf muscles are being

2136
09:19:17.279 --> 09:19:30.360
used whenever we use our legs and your shins there

2137
09:19:30.480 --> 09:19:41.400
to protect your lower legs, shaped in a way almost

2138
09:19:41.480 --> 09:19:53.239
as a protector with the bone bleeding of course to

2139
09:19:53.360 --> 09:20:03.879
your ankles and your feet we're not going to focus

2140
09:20:03.959 --> 09:20:06.199
on your feet. We're just going to focus on the legs.

2141
09:20:08.199 --> 09:20:12.760
And I realize and now that I've mentioned your feet,

2142
09:20:12.879 --> 09:20:17.519
it probably focuses on them anyway, So maybe I should

2143
09:20:17.599 --> 09:20:23.599
focus on your feet a little bit. You can have

2144
09:20:23.760 --> 09:20:28.919
them in your awareness the same as you have your

2145
09:20:29.080 --> 09:20:30.599
thighs in your awareness.

2146
09:20:31.480 --> 09:20:32.800
Even though we haven't been.

2147
09:20:32.760 --> 09:20:38.800
Focusing on your thighs a few minutes, we've been focusing

2148
09:20:38.879 --> 09:20:55.480
on your ankles, there's still that sensation of comfort in

2149
09:20:55.639 --> 09:21:07.480
your thighs and this that movement of energy because the

2150
09:21:07.599 --> 09:21:15.199
thighs hold lots of different sensations. Of course, there's the muscles,

2151
09:21:15.800 --> 09:21:19.839
the big straw muscles that we have in our thighs,

2152
09:21:28.599 --> 09:21:34.279
but the skin on the outside of the thighs, as

2153
09:21:34.400 --> 09:21:38.919
in the outside of all of our body, can be

2154
09:21:39.160 --> 09:21:56.839
very sensitive, sensitive to the touch, sensitive to temperature, and

2155
09:21:57.000 --> 09:22:05.400
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2156
09:22:05.559 --> 09:22:11.360
the ar trees, all this stuff that's inside your thighs.

2157
09:22:15.800 --> 09:22:19.160
I guess sometimes it'd be nice if you could actually

2158
09:22:19.199 --> 09:22:26.639
put your fingers inside your thighs and a message, so

2159
09:22:26.760 --> 09:22:30.279
you can message on the outside, of course, and to

2160
09:22:30.319 --> 09:22:33.599
be able to get deep into the muscles to be

2161
09:22:33.639 --> 09:22:38.760
able to just message inside your thighs, message in the

2162
09:22:38.879 --> 09:22:47.839
bones of your leg message all the veins and just

2163
09:22:48.080 --> 09:23:00.800
gently healing your thighs, and you could move down message

2164
09:23:00.839 --> 09:23:05.319
and inside your knees. It's a message in those bones,

2165
09:23:06.319 --> 09:23:13.360
but with healing fingertips spreading that healing energy deep into

2166
09:23:13.480 --> 09:23:22.919
the joints of your knees. Of course, there's the back

2167
09:23:23.120 --> 09:23:28.080
of your your knee, you know, the inside crease where

2168
09:23:28.120 --> 09:23:35.879
your knee is. It's a really sensitive area. Really that's

2169
09:23:36.000 --> 09:23:40.000
very nice when you stroke it. That might be because

2170
09:23:40.879 --> 09:23:45.839
it's an area that's not really touched very often. It's

2171
09:23:46.000 --> 09:23:52.519
almost like a hidden part, a crease in your legs.

2172
09:23:52.599 --> 09:23:59.639
It's almost it's like a part that has a sensitivity

2173
09:23:59.680 --> 09:24:10.440
which a little bit different. Of course, it's protected by

2174
09:24:10.480 --> 09:24:21.919
your legs. So you can imagine putting your fingers into

2175
09:24:22.040 --> 09:24:32.440
that crease in your legs, folding between your legs, you

2176
09:24:32.519 --> 09:24:37.400
can just message with your fingertips. Imagine your fingertips going

2177
09:24:37.599 --> 09:24:48.040
inside message in the muscle tissue. You can of course

2178
09:24:48.199 --> 09:24:50.919
feel the bones.

2179
09:24:50.760 --> 09:24:51.839
Of your knees.

2180
09:24:53.000 --> 09:25:03.440
Heading through your fingertips. And then if you go down

2181
09:25:06.319 --> 09:25:07.959
to your calf muscles.

2182
09:25:07.959 --> 09:25:09.639
And that's a part. I'd like to be able to

2183
09:25:10.519 --> 09:25:12.080
really put.

2184
09:25:11.919 --> 09:25:18.839
My fingertips deep inside my calf muscles, massage in every

2185
09:25:20.519 --> 09:25:33.239
single tissue of that muscle, healing every part, and then

2186
09:25:33.360 --> 09:25:41.120
doing the same for my shins, massage in gently stroking

2187
09:25:41.279 --> 09:25:47.639
the bones, gently stroking them, healing in a loving way,

2188
09:25:48.959 --> 09:25:55.360
because they deserve to be treated. It's the precious bones

2189
09:25:55.400 --> 09:26:00.199
that they are, because our legs are so precious in

2190
09:26:00.279 --> 09:26:05.360
all the other parts of our body, and more precious

2191
09:26:05.440 --> 09:26:19.199
of amytual on the planet. When when you start to

2192
09:26:20.760 --> 09:26:31.760
think about your legs in this way, you can change

2193
09:26:31.919 --> 09:26:41.400
your perspective. It might sound a bit a bit silly

2194
09:26:41.559 --> 09:26:47.160
to start with the idea of having love for your legs,

2195
09:26:48.599 --> 09:26:56.360
showing appreciation for your thighs, wanting to be able to

2196
09:26:57.040 --> 09:27:04.160
put your hands in your thighs, the message the muscles

2197
09:27:05.080 --> 09:27:10.000
and the bones, and you get your fingers deep in there,

2198
09:27:11.199 --> 09:27:19.959
releasing all tension, just to show how much you care

2199
09:27:23.239 --> 09:27:26.199
about your legs, how much.

2200
09:27:26.160 --> 09:27:29.720
You care for what your legs do for you.

2201
09:27:31.360 --> 09:27:43.480
Regularly, your knees, your calves, your ankles, the strength of

2202
09:27:43.599 --> 09:27:51.639
your ankles, considering how thin they are compared to the

2203
09:27:51.760 --> 09:27:59.440
rest of your legs, especially your thighs. Yeah, this so strong,

2204
09:28:01.000 --> 09:28:15.440
so flexible, absolutely amazing things. Your ankles are truly a

2205
09:28:15.559 --> 09:28:26.400
gift because of what they do for you, supporting all

2206
09:28:26.599 --> 09:28:33.480
that weight, regardless of how what weight you are, even

2207
09:28:33.519 --> 09:28:38.160
if you're only ate stones, there's still a lot of

2208
09:28:38.279 --> 09:28:45.319
weight for these little ankles. Now, I'm a lot heavier

2209
09:28:45.400 --> 09:28:55.040
than eat stone double back, yet my ankles support my

2210
09:28:55.160 --> 09:29:02.480
body all the time, or they do give off a

2211
09:29:02.599 --> 09:29:07.959
sigh of relief when I sit down, as in fact,

2212
09:29:08.000 --> 09:29:15.559
my whole legs though my feet feet also go well,

2213
09:29:17.000 --> 09:29:17.839
my toes clap.

2214
09:29:19.040 --> 09:29:19.800
I'm so happy.

2215
09:29:39.599 --> 09:29:50.279
Your legs really are amazing, and talking about talking about

2216
09:29:50.440 --> 09:29:56.680
your legs is probably possibly one of the most most

2217
09:29:56.800 --> 09:30:04.440
boring things I've ever heard anyone say. Possibly they're boring

2218
09:30:04.599 --> 09:30:12.760
or not. Everything I said is true. Your legs are amazing.

2219
09:30:21.680 --> 09:30:34.519
Your legs deserve not just respect, they deserve to relax deeply.

2220
09:30:41.839 --> 09:30:42.919
They deserve to.

2221
09:30:43.000 --> 09:30:45.400
Take some time out of the day.

2222
09:30:47.400 --> 09:30:49.559
To just let go completely.

2223
09:31:07.519 --> 09:31:08.440
The legs.

2224
09:31:13.599 --> 09:31:26.839
Really can relax. And because the legs are so such

2225
09:31:26.919 --> 09:31:31.400
a most you know, very important part of your body.

2226
09:31:32.720 --> 09:31:35.279
And you relax your legs, the rest of your body

2227
09:31:35.959 --> 09:31:54.720
also naturally follows in that journey of comfort. I can

2228
09:31:54.839 --> 09:31:59.760
feel it in my hips. My hips feel really loose,

2229
09:32:03.080 --> 09:32:03.919
and also.

2230
09:32:03.800 --> 09:32:08.480
My light back as well. My light back really.

2231
09:32:08.919 --> 09:32:13.519
Feels it feels stretched, even though I'm just sitting in

2232
09:32:13.639 --> 09:32:19.680
a chair and there's no stretching as far as I'm

2233
09:32:19.680 --> 09:32:20.639
aware that I'm doing.

2234
09:32:21.680 --> 09:32:22.680
It's almost as if.

2235
09:32:22.559 --> 09:32:26.440
The muscles are just relaxed so much that there is

2236
09:32:26.639 --> 09:32:35.080
a natural stretch as the tension has reduced a lot.

2237
09:32:51.480 --> 09:32:54.519
And I'm now going to count down from ten down

2238
09:32:54.599 --> 09:32:59.879
to one, and you can.

2239
09:33:02.440 --> 09:33:28.680
To fill wonderfully relaxed ten nine eight seven six five

2240
09:33:33.319 --> 09:33:46.440
four three two one.

2241
09:33:52.239 --> 09:33:52.839
Relax.

2242
09:34:00.720 --> 09:34:04.559
So I'm just going to count down and fire down

2243
09:34:04.599 --> 09:34:09.040
to one. And as a countdown, if you just focus

2244
09:34:09.160 --> 09:34:17.080
on the numbers, just the numbers counting down, and notice

2245
09:34:18.000 --> 09:34:20.400
how you feel.

2246
09:34:22.680 --> 09:34:23.879
In this moment.

2247
09:34:25.319 --> 09:34:29.680
As you hear the numbers counting down, knowing that those

2248
09:34:29.839 --> 09:34:42.919
numbers counting down represent you feeling calmer, not just in

2249
09:34:43.000 --> 09:34:51.360
your body, but also relaxing your mind. You just notice

2250
09:34:51.400 --> 09:34:57.440
how you feel. There's nothing to do, there's nothing to say,

2251
09:34:58.120 --> 09:35:15.199
there's nothing to think about. Starting with number five, four

2252
09:35:24.680 --> 09:36:00.639
three two one, did you notice the gradual letting go

2253
09:36:03.040 --> 09:36:10.319
the tension in your body? You may also begin to

2254
09:36:10.599 --> 09:36:17.879
notice and be aware of how your mind is starting

2255
09:36:18.360 --> 09:36:26.319
to slow down. This is just a natural thing that happens.

2256
09:36:28.959 --> 09:36:34.120
It's not really a special procedure. It's just natural because

2257
09:36:34.279 --> 09:36:40.120
is your body relaxes, your mind also starts to relax.

2258
09:36:41.720 --> 09:36:45.360
And the more your mind relaxes, the more your body relaxes.

2259
09:36:45.480 --> 09:36:56.000
It's just a continuous circle of relaxation. And is that

2260
09:36:57.279 --> 09:37:05.160
calmness that comes from relative quietness. You know, even even

2261
09:37:05.160 --> 09:37:12.120
if this background sounds either your side online, it's still

2262
09:37:12.639 --> 09:37:17.919
going to be quite calm. You know, you haven't got

2263
09:37:17.959 --> 09:37:23.040
the television on, there's no music in the background, unless

2264
09:37:23.120 --> 09:37:30.559
you're listening to the recorded with music. Of course, you're

2265
09:37:30.720 --> 09:37:32.839
very likely not going to be sitting in a room

2266
09:37:32.919 --> 09:37:37.480
with other people. Of course you might be, but generally

2267
09:37:37.680 --> 09:37:40.760
it's more ideal if you can do this on your own,

2268
09:37:42.480 --> 09:37:52.559
so no distractions, and when you stop thinking about stuff,

2269
09:37:59.120 --> 09:38:09.400
relaxatione and automatically rises. A sense of comfort starts to grow.

2270
09:38:13.919 --> 09:38:20.599
And without trying to build it up into something fantastical,

2271
09:38:24.440 --> 09:38:33.120
something magical, this is just a natural process, something that's

2272
09:38:34.319 --> 09:38:44.040
easy to accomplish. In fact, it's almost the sense of

2273
09:38:44.279 --> 09:38:51.559
relaxing completely happens really when you put no effort into it.

2274
09:38:52.559 --> 09:38:58.279
It's not something that you can really force. It's something

2275
09:38:58.440 --> 09:39:09.160
that happens naturally. And part of the process of this

2276
09:39:09.480 --> 09:39:21.400
recording and others is simply two allow you to take

2277
09:39:21.480 --> 09:39:25.360
advantage of this space.

2278
09:39:27.639 --> 09:39:31.879
This time, to just.

2279
09:39:36.080 --> 09:39:43.599
Let go, to just be here, to be in tune

2280
09:39:47.279 --> 09:39:59.400
with how you feel, yet with the intention of wanting

2281
09:39:59.680 --> 09:40:11.760
to relaxed deeply and maybe even to fall asleep, depending

2282
09:40:12.040 --> 09:40:16.919
on what it is that you wish for yourself.

2283
09:40:18.199 --> 09:40:19.000
In this moment.

2284
09:40:25.959 --> 09:40:35.319
As we know, relaxing is the majority of the process

2285
09:40:35.440 --> 09:40:40.639
of falling asleep. The actual falling asleep part is a

2286
09:40:40.760 --> 09:40:48.559
tiny bit at the end. The deeper relaxed you become,

2287
09:40:52.519 --> 09:41:10.480
the easier you find yourself drifting. You can also, if

2288
09:41:10.519 --> 09:41:21.360
you choose, stay focused on my voice and really enjoy

2289
09:41:27.279 --> 09:41:28.319
the process.