Aug. 5, 2025

(music) (10 hours) “Peace in the Noise” – Hypnosis for Coping with Noisy Neighbours - Jason Newland

(music) (10 hours) “Peace in the Noise” – Hypnosis for Coping with Noisy Neighbours - Jason Newland

🎧 Peace in the Noise Hypnosis for Coping with Noisy Neighbours – Jason Newland Tired of noisy neighbours disturbing your peace? In this deeply calming hypnosis session, Jason Newland guides you into a powerful state of inner stillness—teaching your...

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🎧 Peace in the Noise
Hypnosis for Coping with Noisy Neighbours – Jason Newland

Tired of noisy neighbours disturbing your peace? In this deeply calming hypnosis session, Jason Newland guides you into a powerful state of inner stillness—teaching your mind to detach from external chaos and reclaim your sanctuary within. Using evidence-based hypnotic techniques, visualisation, and soothing embedded suggestions, you'll learn how to:

  • Stay calm in the face of noise
  • Reframe unwanted sounds as relaxation triggers
  • Build an unshakable inner sanctuary
  • Reclaim control over your emotional space
Whether you're struggling with loud music, footsteps, or daily disruptions, this session is your escape hatch into calm. Listen as often as needed—especially when things get loud. 🔁 Best enjoyed with headphones.
😴 Designed to promote sleep, calm, and emotional resilience.


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 is

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Jason Newland, and this is a relaxing hypnosis session called

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Peace in the Noise hypnosis for coping with noisy neighbors,

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something that I'm currently having right this moment. So I've

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got kids screaming in the garden and some turd some

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neighbor revenue motorbike. So I thought this is the ideal

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opportunity to actually make a recording on this particular subject. Now,

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please only listen when you can safely close your eyes.

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Although this is not I hope it's relaxing, but it's

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not sleep. Also, got quite a bit of wind outside,

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which is good because I should hopefully cover up some

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of the human excrement, note of some of the human sounds.

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I'm going to get some get some kind of soundproof

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and for the windows, I think, so welcome to this moment.

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This space is yours. As always is a time when

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you can let go, you can turn inwards into stillness,

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into peace. Now I've done recording, I've done actually live

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hypnosis sessions with people. One particular person years ago, and

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there was an show going on outside. You imagine how

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loud the old planes are didn't bother him all, so

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I thought I'd done really well. It turned out I

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just turned his hearing its off. So I find a

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nice position where your body feels supported, your head is relaxed,

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and your eyes can gently close whenever you're ready. Vinnie's

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sitting here behind behind me, beside me. He's going to

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be going for a walk of his mummy in a minute,

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aren't you If you are, because you're a good boy.

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And take a deep breath in if you like, no straining,

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no tension, Just relax as you exhale, maybe release a sigh,

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and that side tells you that your nervous system that

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it's safe to relax. Now, let's do that again in

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how an exile.

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SI.

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I'm not sure there's different sounds as sign, isn't there.

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I did want to do that sound in case you

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thought it was a different kind of recording. And you

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can release any tension or thoughts about the outside world.

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The sounds around you, even if you hear them, can

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begin to drift away like clouds floating off into the distance.

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Now count slowly in your mind from five to one,

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and with each number, your awareness moves deeper inside inward

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number five. Your limbs are heavy Number four, your breath

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is slower number three, your thoughts are softer Number two.

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You feel suspended and calm. Number one. You drop down

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into that calm space inside. Imagine a gentle blanket of silence,

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soft and warm, wrapping around your mind. Every external sound

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now becomes less relevant, and even if there's noise, it

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simply blends into the background, like the ticking of a clock,

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like the hum of a fridge, like a butterfly fart.

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It's there, but it really doesn't matter. It really doesn't matter.

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Let's deepen that further in your mind. Imagine you're walking

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down a staircase, and with each step, your mind gets

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quieter and you feel safer, more detached from the world outside.

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Now step ten, step nine, deeper still, Step eight, sounds fade,

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step seven, your shoulders dropped. Step six, your jaw softens.

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Step five halfway now deeply calm, step four, letting go

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of control. Step three, mind is floating, step two, quiet

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within step one at peace. Now in this place, you

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are free, free from other people's choices, free from tension,

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free from noise because you are no longer trying to

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block it out. You are simply no longer needing to

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engage with it. Imagine now you're sitting in your own

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private sanctuary, a room that no one else can enter,

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Thick padded walls, soft lighting, comforting textures. Everything inside is calm,

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quiet and peaceful. This is your inner home, a sacred

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space where you can go anytime, even if chaos is

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happening outside. Because in this inner sanctuary, sound cannot disturb you.

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Even when neighbors are noisy, you remain untouched, unbothered, unmoved.

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Now repeat gently in your mind. I cannot control them,

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but I can control my piece. I choose calm over reaction.

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They are outside, I live inside. Now imagine the sound

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of them or is being filtered through a mental dial

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as you visualize a large volume knob in front of you,

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and as you reach out you turn the dial down,

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and their voices, their footsteps, their music, and all sound

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all fade, as if someone just muted the world. And

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with each breath you reclaim control, you reclaim stillness, And

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if you ever notice frustration rising in the future, you'll

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take a breath and smile softly, remembering this sanctuary. Remember

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in this style as you turn it down and return

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to your peace. You'll begin to notice that external noises

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trigger relaxation. Strangely, beautifully, their noise becomes a reminder to breathe,

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to let go, to go within, and you drift deeper

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every time you hear them. You get calm. With every

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knock or shout. You remain in control of how you

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feel because what happens outside you has nothing to do

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with what happens inside you. Because you're not ignoring the sound,

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you're transforming your response. You are rewiring your nervous system

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to respond with calm, with neutrality, with power. Imagine now,

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a day in the future, you hear your neighbors again,

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but this time you smile because you've trained your body

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to release rage, your mind to float and traine, your

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emotions to stay grounded, and you turn your attention to

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something soothing, a podcast, a gentle breath, a hot cup

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of tea, or maybe this recording, which you can listen to,

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knowing that every time you listen, you'll gain more benefits,

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and you remain peful, unshaken, resilient. Now it's time to return,

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but know this, The sanctuary of built is permanent. It

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is yours, and you can return to it. Anytime. Now,

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begin bringing your attention back to the room, maybe wiggle

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your fingers and toes, taking a gentle breath here, and

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as you exhale, slowly, calmly, return to wakeful awareness, and

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in a moment, I'll count from one to five and

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you'll return refreshed, calm and in control. Of course, if

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you choose, you can also drift off into a deep

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sleep if that's what you wish to do. One feeling

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aware of your body. Two returning from your sanctuary. Three

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taking with you all the calm you've cultivated for stretching

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if you wish, And last le five eyes open, awake

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and at peace. Thank you for listening to this recording,

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And remember to be kind to yourself, because you do

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deserve to feel happy. Be gentle with yourself. You deserve

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to feel safe. Lots of love. Bye. Relax in a

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more deep and meaningful way, maybe in a way that

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can not just allow you to feel calmer now and

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throughout the time we spend together here, not just relaxed

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at the end of the recording when it's finished and

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you can enjoy that sense of comfort and peace, but

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also I think it would be nice to have those

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feelings of relaxation continue for longer after the recording has ended,

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so that you can still benefit from listening to my voice,

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maybe in a few hours time, perhaps tomorrow, and then

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by listening regularly, especially if you find like some people

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do and myself as well. I sometimes I find one

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particular recording that really resonates with me, and I just

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listen to it over and over again every morning, every evening.

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There was this recording from We're going back to about

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nineteen ninety nine. It wasn't hypnosis, but it was a

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guided realizations. It kind of was hypnosis, really, and I

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managed to find it again and it still has the

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same effect on me. And part of it was the

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

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

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and in the evening. And I knew before even pressing

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

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pressed the play button. This was in the days of

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CD players press 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 are 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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This snoring was a pick turned up. That's why I

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sound like when I snore. I get really into the

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

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do you feel in your feet, how relaxed you feel

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in your hands. I have noticed more and more that

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

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easier your breathing becomes it's almost like that additional muscle relaxation.

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So this allows you debree easier without necessarily focusing on

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your breath, however, being able to notice the ease in

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which you breathe so naturally, you breeze so very easily

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and smoothly. Whenever I imagine my breathing improving when I've got

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my eyes closed, I tend to visualize a beautiful field

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with trees and flowers producing all that life giving oxygen.

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And it feels nice too, if nothing else, just taking

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some time away from everything, enjoying that feeling of peace

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serenity with a joyful heart. Time seems to just drip by,

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so very slowly, relaxed, so deeply peaceful, completely unattached to

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any thoughts whatsoever in this moment, completely free, noticin that

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your mind has slowed down, slowed down because nothing really

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requires your attention. You can enjoy the physical sensations of

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allowing the stress to drip out of your body, dripping

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out of every part of your body and being released

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from your brain your mind. Slowly but surely, the muscles

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in your legs relax res res so very deeply, REGs

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so deeply and the feelings, the pleasant feelings in your

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arms and shoulders, deepening each part of your body further

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and deeper and deeper, noticing the feelings in the back

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of your neck, feelings in your wrists, muscles, in front

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of your body. I also feeling peaceful, deep there's a

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sense of peace spreads through your very core.

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And when you.

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Focus on your mind, your mind becomes a slower, deeper, relaxing,

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so very slow. Your stomach peas fellin you's stomach, her back. Notice,

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Notice how relaxed you now feel in the hall of

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her back. In a spy from your brain all the

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way down the middle of your back, sending and receiving

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millions of messages every day, deep comfort, increasing deeply relaxed,

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your knees, legs, spreading those signals down a spine or

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cord into air, every part of your body, your shins

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and your calf muscles, your outbursts, m feelings of peace

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and tranquility, spreading through your body, tips of your toes,

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to your eyes, your fingers, all the way to your

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lower back, and letting go, reatting her pace, drifting mind,

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just wondering away, happy to let go, let go completely,

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let her so tranquil your whole body, enjoying of censor

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listing go.

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More peace for.

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Enjoy the space, this space.

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Of peace.

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And safety, fairy relx, letting go. Maybe we can just

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focus on the different parts of your body, just to

227
01:08:28.159 --> 01:09:57.000
notice your forehead and your eyes atu snace, not to say,

228
01:09:57.039 --> 01:11:03.880
in the sense of complete freedom, absolute freedom dress day

229
01:11:15.399 --> 01:12:13.880
dress day, he's fall energy pace to breathe, such easy.

230
01:12:55.000 --> 01:12:55.239
Les.

231
01:13:16.560 --> 01:13:17.520
You may have.

232
01:13:21.079 --> 01:14:21.039
Or may not have noticed your mind drifting peaceful move

233
01:14:21.479 --> 01:14:41.960
any even more deeply in the direction of total blissful pace,

234
01:14:46.239 --> 01:17:15.359
blissful pace, total pace Colm so calm, letting go, peace

235
01:17:16.319 --> 01:17:51.680
of mind rex body so rex.

236
01:18:00.439 --> 01:18:01.239
Relaxed.

237
01:18:25.720 --> 01:18:53.159
A body feels almost invisible, so very relaxed, right pasteful.

238
01:18:58.960 --> 01:19:07.520
So pace.

239
01:19:23.319 --> 01:19:55.560
R like GODSI P S s FA.

240
01:20:06.600 --> 01:20:12.840
And you could start to notice that you are feeling

241
01:20:13.239 --> 01:20:24.439
more relaxed, even though I've not purposely focused your mind

242
01:20:25.439 --> 01:20:32.960
upon that sense of physical comfort that is growing within

243
01:20:33.119 --> 01:20:42.239
you throughout your body, and your mind starts to slow down.

244
01:20:47.159 --> 01:20:54.359
And that could be almost in recognition of I guess

245
01:20:54.800 --> 01:21:07.239
my speech not being particularly fast, and things just generally

246
01:21:08.960 --> 01:21:20.000
feel calmer. Just by listening to my voice, you give

247
01:21:20.039 --> 01:21:26.960
yourself an opportunity to take a break from the day,

248
01:21:29.119 --> 01:21:36.560
take a break from your life as it is, and

249
01:21:36.720 --> 01:21:44.479
to give yourself a rest, giving yourself permission to take

250
01:21:44.600 --> 01:21:50.119
some time off, and to allow your body to relax

251
01:21:51.840 --> 01:21:59.760
and allow your mind to slow down, which in turn

252
01:22:02.399 --> 01:22:08.000
releases the tension any stresses that you had in your body.

253
01:22:14.000 --> 01:22:17.880
It's almost as if the parts of your body just

254
01:22:18.159 --> 01:22:29.840
open up, allowing the negativity out and at the same

255
01:22:29.960 --> 01:22:41.239
time replacing that negativity with positive, healing energy, which then

256
01:22:41.439 --> 01:22:50.560
fills your body up and your mind to also starts

257
01:22:50.760 --> 01:23:07.399
to appreciate those feelings of increasing confidence and almost uplifting,

258
01:23:07.800 --> 01:23:23.159
feeling positive healing, an energy that spreads through your body

259
01:23:24.279 --> 01:23:34.319
like a wave of comfort. And all this comes from

260
01:23:34.640 --> 01:23:46.159
just allowing yourself a few minutes, maybe half an hour,

261
01:23:46.680 --> 01:23:56.800
however long you want it to be, just rest and

262
01:23:57.039 --> 01:24:07.039
allow your mind and your body to almost reset itself

263
01:24:09.920 --> 01:24:25.680
to the settings of comfort and relaxation, calmness, which allows

264
01:24:26.039 --> 01:24:38.760
more room for feelings of pleasure and happiness to move

265
01:24:39.319 --> 01:24:48.119
around your body and into your mind, almost as if

266
01:24:48.199 --> 01:24:57.880
your mind and your body are sinking together, almost mirroring

267
01:24:58.760 --> 01:25:11.600
each other, with that growing positivity and calmness, and it

268
01:25:11.720 --> 01:25:19.520
feels nice, really does feel nice to know that you

269
01:25:20.840 --> 01:25:29.399
are the one that has allowed yourself to feel more

270
01:25:30.720 --> 01:25:37.279
comfort than to experience.

271
01:25:39.079 --> 01:25:40.199
More of this.

272
01:25:42.000 --> 01:25:57.119
Deep relaxation spreading throughout your body, and as I focus

273
01:25:58.720 --> 01:26:04.479
on each part of your body, you can notice that

274
01:26:04.680 --> 01:26:19.199
that part becomes even more relaxed just by focusing on it.

275
01:26:21.720 --> 01:26:31.399
It becomes even more calm and comfortable just by focusing.

276
01:26:35.439 --> 01:26:41.199
And as I move down your body, starting at your head,

277
01:26:43.920 --> 01:26:49.199
the parts that you have already focused on or continue

278
01:26:50.560 --> 01:26:57.680
to relax deeply, and those parts that have not yet

279
01:26:57.880 --> 01:27:10.720
focused on or just automatically release any remain intention in

280
01:27:10.920 --> 01:27:25.159
anticipation of even more comfort about to come. Now, I'm

281
01:27:25.159 --> 01:27:31.640
going to start by focusing on your forehead. Just being

282
01:27:31.800 --> 01:27:40.439
aware of the feelings of your forehead and any background

283
01:27:40.720 --> 01:27:47.560
sounds like mister Herbert the pigeon can just allow you

284
01:27:47.760 --> 01:27:55.239
to feel even more relaxed. Just means you're in the moment.

285
01:27:58.359 --> 01:28:03.720
This isn't this isn't a deile environment. This is the world.

286
01:28:07.159 --> 01:28:13.199
I live in the countryside, so there's lots of nature

287
01:28:13.720 --> 01:28:24.239
sounds around. So as you focus on your forehead, just

288
01:28:24.520 --> 01:28:32.279
notice how it becomes even more relaxed as your focus

289
01:28:34.600 --> 01:28:39.039
only on my voice and that part of your body,

290
01:28:44.279 --> 01:28:52.520
moving down to your eyes, focusing on your eyes, noticing

291
01:28:55.000 --> 01:29:03.479
how your eyelids feel so heavy it has so light

292
01:29:04.560 --> 01:29:10.760
at the same time, and all the muscles around your

293
01:29:10.840 --> 01:29:23.279
eyes relaxing completely. Moving your focus down to your mouth,

294
01:29:25.159 --> 01:29:32.199
your lips, your tongue, your teeth, and your gums, the

295
01:29:32.399 --> 01:29:40.439
whole of your mouth, relaxing, calm.

296
01:29:41.640 --> 01:29:42.520
And loose.

297
01:29:46.680 --> 01:29:54.479
As you focus now on your jaw, not just a

298
01:29:54.600 --> 01:29:59.399
part of your jawney, your mouth, and your chin, but

299
01:29:59.560 --> 01:30:03.680
all the way up the side of your face to

300
01:30:03.800 --> 01:30:18.319
your ears, the hole of your jaw, feeling more relaxed.

301
01:30:21.600 --> 01:30:22.439
And calm.

302
01:30:30.680 --> 01:30:39.720
Focusing on your neck, the front of your neck, and

303
01:30:39.840 --> 01:30:52.840
your throat, relaxing and loose and calm. The side of

304
01:30:53.000 --> 01:31:01.880
your neck, right and left side of your neck, relax

305
01:31:02.439 --> 01:31:04.640
and please.

306
01:31:08.399 --> 01:31:09.119
And calm.

307
01:31:15.560 --> 01:31:22.199
And now the back of your neck, focusing on the

308
01:31:22.479 --> 01:31:32.880
back of your neck, letting go of any tension that

309
01:31:33.119 --> 01:31:41.960
may have been there before, and enjoying that sense of

310
01:31:43.000 --> 01:31:53.600
increasing comfort and release that you can experience in the

311
01:31:53.760 --> 01:32:06.000
back of your neck. Moving down your back and moving

312
01:32:06.279 --> 01:32:10.600
either side of your spine right from the top of

313
01:32:10.720 --> 01:32:11.439
your back.

314
01:32:13.159 --> 01:32:14.439
All the way.

315
01:32:14.439 --> 01:32:27.079
Down to the bottom of your back. Down it's your

316
01:32:27.159 --> 01:32:37.720
lower back. As you move up and down your spine,

317
01:32:39.840 --> 01:32:44.279
you can feel the muscles either side of your spine

318
01:32:46.520 --> 01:33:01.079
relaxing even more. And as those muscles relax, that sense

319
01:33:01.159 --> 01:33:11.640
of comfort starts to spread outwards from your spine into

320
01:33:11.880 --> 01:33:18.479
both sides of your back, the top of your back,

321
01:33:19.359 --> 01:33:25.600
the middle, and your lower back. And as you scan

322
01:33:27.279 --> 01:33:35.119
gently and slowly up and down your back, there's the

323
01:33:35.279 --> 01:33:41.119
muscles in the top of your back relax and become looser.

324
01:33:45.439 --> 01:33:51.439
The muscles in the middle of your back also seem

325
01:33:51.560 --> 01:34:01.079
to just almost divide from each other, separating and just melting.

326
01:34:06.880 --> 01:34:12.840
And in your lower back there seems to be an

327
01:34:12.880 --> 01:34:27.079
extra special feeling of comfort. The spreads into your hips

328
01:34:29.399 --> 01:34:37.199
sit down your lower back, into your hips, into the

329
01:34:37.439 --> 01:34:46.159
area where your cosix are, and into your buttocks, and

330
01:34:46.279 --> 01:34:55.479
all these muscles that spread in your lower back into

331
01:34:55.560 --> 01:35:09.000
your hip area start to melt, start to really let go,

332
01:35:15.680 --> 01:35:20.560
and even know where about to focus on your shoulders.

333
01:35:22.319 --> 01:35:29.279
Your back and your spine will continue to let go,

334
01:35:32.359 --> 01:35:35.680
continue to relax.

335
01:35:38.600 --> 01:35:42.159
So calmly.

336
01:35:46.840 --> 01:35:51.800
And if you focus on your shoulders, you may notice

337
01:35:52.239 --> 01:36:07.560
they're already feeling really loose, They're already.

338
01:36:09.920 --> 01:36:16.119
Feeding calm.

339
01:36:22.840 --> 01:36:35.239
I feel those muscles that move from your neck into

340
01:36:35.319 --> 01:37:00.720
your shoulders. Feel so soft and gentle, so smooth and calm,

341
01:37:12.119 --> 01:37:24.640
and the feeling in your shoulders seems to spread deep

342
01:37:24.920 --> 01:37:35.680
into your shoulders and sense relaxation, not just traveling deeply

343
01:37:36.039 --> 01:37:53.039
into your muscles, but also relaxing the bones and moving

344
01:37:53.159 --> 01:38:01.439
all the way to underneath your arms, relaxing a whole

345
01:38:01.600 --> 01:38:07.359
area between the tops of your shoulders and underneath your arms.

346
01:38:11.439 --> 01:38:18.000
Healing. You feel so.

347
01:38:19.960 --> 01:38:31.439
Relaxed and comfortable in your shoulders, which sense that.

348
01:38:33.680 --> 01:38:35.680
Deep healing.

349
01:38:38.720 --> 01:38:56.199
Message into your arms. You may feel almost as if

350
01:38:56.279 --> 01:38:58.359
your arms are not even there.

351
01:39:00.239 --> 01:39:01.199
Is the so.

352
01:39:02.039 --> 01:39:52.159
Relaxed, so deeply relaxed, so so calm, so not feeling

353
01:39:52.520 --> 01:40:09.600
spreading all way down your arms, two elbows, including your

354
01:40:09.760 --> 01:40:22.880
elbows circumfort spreads.

355
01:40:27.079 --> 01:40:27.840
Or away.

356
01:40:30.199 --> 01:40:49.079
Into wrists, your forearms and your wrists so heavy, yet

357
01:40:49.359 --> 01:41:04.680
at the same time so right and gentle.

358
01:41:29.399 --> 01:41:33.640
F sin now on.

359
01:41:36.319 --> 01:42:09.119
Your hat, so peaceful.

360
01:42:10.119 --> 01:42:11.479
In your hands.

361
01:42:29.800 --> 01:42:30.920
As a sense of.

362
01:42:34.399 --> 01:42:48.840
Real pace just seems to.

363
01:42:53.039 --> 01:42:56.760
Feel se familiar.

364
01:43:00.479 --> 01:43:04.000
Your hands relax deeply.

365
01:43:13.520 --> 01:43:33.039
Else you thinks.

366
01:44:04.960 --> 01:44:05.560
Thing this.

367
01:44:08.640 --> 01:44:40.319
Slish, You think it tips.

368
01:45:08.520 --> 01:45:10.039
Maving your attention.

369
01:45:10.800 --> 01:45:42.279
Let toffront your body, so comfortable, marrying new focus to

370
01:45:42.319 --> 01:47:23.880
your legs in love, muscles in your thighs and knees,

371
01:47:27.960 --> 01:50:05.039
I relaxed a calf musculs justsshepsu to be, and the

372
01:50:05.239 --> 01:50:34.079
feeling in your faints sir peaceful, sycom sad peaceful sycolm

373
01:51:04.239 --> 01:51:18.000
so peaceful, syclm so peace f.

374
01:51:26.880 --> 01:51:28.720
RelA same.

375
01:51:33.720 --> 01:51:35.520
Peace fall.

376
01:51:38.880 --> 01:51:40.279
C calm.

377
01:51:47.920 --> 01:51:51.600
Love, that deep relaxation.

378
01:51:52.119 --> 01:51:55.760
To spread your chest storm.

379
01:52:00.239 --> 01:52:09.560
Or let it go.

380
01:52:13.680 --> 01:52:31.039
Everything. So I'm gonna start counting down now from twenty

381
01:52:31.399 --> 01:52:39.560
down to one. You can imagine in a way it's

382
01:52:39.760 --> 01:52:45.880
like just walking down some steps and each step or

383
01:52:46.039 --> 01:52:52.000
twenty steps, and each step represents a level of comfort,

384
01:52:55.520 --> 01:53:10.880
each step represents a deepening of their comfort, and the

385
01:53:11.079 --> 01:53:17.199
fervies you walk down those steps that deeper and more

386
01:53:17.239 --> 01:53:59.439
relaxed you feel. So starting with number twenty twenty nineteen

387
01:54:33.640 --> 01:55:13.760
eight seventeen.

388
01:55:59.319 --> 01:56:28.119
Six d.

389
01:57:15.159 --> 02:00:06.159
Fifteen four fe two.

390
02:01:02.520 --> 02:05:08.479
Us noh.

391
02:04:24.479 --> 02:09:37.039
Eight sidi usia six five four.

392
02:10:01.680 --> 02:13:47.159
Usus dat.

393
02:13:37.960 --> 02:13:38.079
Us.

394
02:14:04.840 --> 02:14:05.520
And now.

395
02:14:09.880 --> 02:14:22.520
As you focus on your eyes, we're gonna count down

396
02:14:22.920 --> 02:14:34.079
from ten down to one, focusing just on your eyes,

397
02:14:37.840 --> 02:14:46.319
your eyelids, the muscles around your eyes, your eye walls themselves,

398
02:14:47.840 --> 02:15:04.880
our whole area that makes up your eye. And as

399
02:15:04.960 --> 02:15:13.520
we count down ten down to one. Whilst focus in

400
02:15:13.760 --> 02:15:28.479
on your eyes, you will become twice is relaxed with

401
02:15:28.880 --> 02:15:41.680
each number counting down that you may find the what

402
02:15:41.920 --> 02:15:48.119
you want to do is just drift off to sleep.

403
02:15:51.119 --> 02:15:57.720
And if that's what you want, then just allow yourself

404
02:15:57.840 --> 02:16:12.479
to do that. Now, focusing on your eyes, I'm going

405
02:16:12.560 --> 02:16:22.520
to begin counting down from ten down to one right now,

406
02:16:31.079 --> 02:17:32.760
ten nine eight.

407
02:18:04.280 --> 02:22:52.520
Se four.

408
02:22:54.760 --> 02:23:11.760
Three us.

409
02:24:28.319 --> 02:25:45.879
H one. So counting down from ten to one.

410
02:25:47.719 --> 02:25:50.479
Ten nine.

411
02:25:51.879 --> 02:26:19.559
Eight seven six life, four three two one. And maybe

412
02:26:19.719 --> 02:26:22.639
that was a bit too quick in order to relax.

413
02:26:23.840 --> 02:26:28.079
Maybe it's a bit too fast for you to notice

414
02:26:28.360 --> 02:26:36.440
the calming of your body, maybe even a little bit

415
02:26:36.479 --> 02:26:40.559
of pressure. They're like, you're counting down from ten to one,

416
02:26:40.680 --> 02:26:41.000
would you.

417
02:26:41.079 --> 02:26:42.120
Expect me to do?

418
02:26:42.399 --> 02:26:46.600
Man, expect me to just to go with floppy just

419
02:26:46.680 --> 02:26:56.040
because you're counting down. We could try it again, but

420
02:26:56.159 --> 02:27:01.879
this time I'll go a bit slower this time that

421
02:27:02.040 --> 02:27:06.920
you focus on the whole of your body before we

422
02:27:07.200 --> 02:27:14.200
focus on your legs. Just notice how your body does

423
02:27:16.000 --> 02:27:29.120
start to feel more relaxed with every number that I

424
02:27:29.319 --> 02:28:20.079
count down ten nine at eight, seven, six, five four

425
02:28:27.520 --> 02:29:19.000
three one, And just notice how how you feel generally,

426
02:29:19.440 --> 02:29:33.719
how your body feels. It's not necessarily even about counting

427
02:29:33.879 --> 02:29:40.959
down from ten to one. It's that space that you have,

428
02:29:42.319 --> 02:30:00.799
that space between being active physically or mentally to just

429
02:30:05.520 --> 02:30:10.680
sitting or lying down and just being there, not doing anything,

430
02:30:10.879 --> 02:30:17.479
not saying anything, or needing to think about anything. So

431
02:30:18.200 --> 02:30:21.200
it opens up a space, you know, a bit of

432
02:30:21.280 --> 02:30:32.239
a space, a gap. And the more I came down

433
02:30:32.319 --> 02:30:39.680
from ten to one, the bigger that gap becomes. So

434
02:30:39.799 --> 02:30:52.200
there's that gap of calmness, of comfort, relaxation. It's a

435
02:30:52.360 --> 02:31:06.399
nice feeling, and it moves those stresses or discomforts physically

436
02:31:06.600 --> 02:31:18.719
or emotionally, moves them away, allows you.

437
02:31:21.440 --> 02:31:21.959
To just.

438
02:31:24.920 --> 02:31:30.959
Slow down. So I'm going to count again from ten

439
02:31:31.079 --> 02:31:39.440
down to one and notice that gap widening, the gap,

440
02:31:41.239 --> 02:31:45.600
And as it widens, it's almost like that the stress

441
02:31:45.799 --> 02:32:03.559
and attention falls into the gap. Give you that distance,

442
02:32:05.559 --> 02:32:06.799
that space.

443
02:32:08.760 --> 02:32:14.120
Now ten.

444
02:32:18.559 --> 02:32:58.520
Nine, eight, seven, six, five.

445
02:33:09.319 --> 02:33:09.879
Four.

446
02:33:27.959 --> 02:34:19.159
Three one. Now, how does your body feel?

447
02:34:21.399 --> 02:34:21.559
Now?

448
02:34:34.280 --> 02:34:46.920
Can you notice that? Do you feeling calmer, the feeling

449
02:34:49.280 --> 02:35:16.680
more relaxed. As we now focus on your legs, just

450
02:35:16.840 --> 02:35:38.200
your legs. We're just gonna start with focusing on your thighs.

451
02:35:53.040 --> 02:35:57.319
Of course, it's not the most exciting thing to be doing,

452
02:35:58.120 --> 02:36:04.479
because I'm sure, like most of your body, there's not

453
02:36:04.600 --> 02:36:16.760
a lot going on right now, Just focusing on the

454
02:36:16.879 --> 02:36:22.920
whole of your thighs, the tops of your thighs, the

455
02:36:23.239 --> 02:36:29.879
sides of your thighs, the bottoms of your thighs, your

456
02:36:30.000 --> 02:36:35.319
outer thighs, and your inner thighs, basically the whole of

457
02:36:35.360 --> 02:36:43.159
your thigh that leads into your hip and it goes

458
02:36:44.200 --> 02:36:54.319
down to your knee joints. Now, this is a big area.

459
02:36:58.799 --> 02:37:03.760
It's a very heavy area. It's very strong, probably the

460
02:37:03.879 --> 02:37:18.559
strongest muscles in your body or in your thighs. But

461
02:37:18.600 --> 02:37:27.000
I don't think we perhaps give enough attention to our thighs.

462
02:37:32.959 --> 02:37:43.719
Perhaps we don't acknowledge how important our thighs are to

463
02:37:43.920 --> 02:38:04.520
our lives, how much they actually do for us all

464
02:38:04.639 --> 02:38:15.079
through our lives. And it may seem to sound really weird,

465
02:38:15.159 --> 02:38:23.559
but I think that all of our body parts, especially

466
02:38:23.680 --> 02:38:31.319
our thighs, need some TLC, a bit of love shown,

467
02:38:32.280 --> 02:38:50.520
a bit of acknowledgement. I thank you gratitude for our

468
02:38:50.680 --> 02:38:59.920
thighs do for us. And I know this may sound

469
02:39:00.120 --> 02:39:06.360
it is strange. Maybe you think, why am I sure

470
02:39:06.440 --> 02:39:09.280
I should be out in the garden hugging a tree?

471
02:39:09.479 --> 02:39:17.600
Or something. Well, it's hard to set a microphone up

472
02:39:17.639 --> 02:39:20.959
on a tree. That's why I'm doing this indoors. Was

473
02:39:21.000 --> 02:39:24.600
I wouldn't be outside in a tree. I can't see

474
02:39:24.639 --> 02:39:25.719
the television.

475
02:39:25.280 --> 02:39:25.760
From the tree.

476
02:39:32.479 --> 02:39:36.719
If you move down to your knees gain such an

477
02:39:36.799 --> 02:39:46.520
important part. And I think we don't necessarily I'll speak

478
02:39:46.559 --> 02:39:53.879
for myself here. I don't necessarily appreciate all that my

479
02:39:54.120 --> 02:39:59.280
needs do for me until I have a problem with

480
02:39:59.399 --> 02:40:04.520
my knee. It's occasionally, if I ever maybe i'll bash it,

481
02:40:04.840 --> 02:40:10.639
or it's aching for some reason. It's then that I

482
02:40:10.840 --> 02:40:16.319
realize how much it does. You know, the benefit of

483
02:40:16.440 --> 02:40:23.879
being able to use my legs without any kind of

484
02:40:24.040 --> 02:40:32.360
physical discomfort is a beautiful thing that's possibly not appreciated

485
02:40:32.520 --> 02:40:43.559
until it's temporarily removed. You know that's comfort. But as

486
02:40:43.600 --> 02:40:48.920
you focus on your knees, regardless of how your knees feel,

487
02:40:52.040 --> 02:40:57.760
you can have that sense of gratitude and love to

488
02:40:57.879 --> 02:41:10.479
your knees for all that they do for you. And

489
02:41:10.639 --> 02:41:14.280
you can still have that attention on your thighs and

490
02:41:14.399 --> 02:41:20.600
maybe notice how your thighs feel. Maybe you've noticed that

491
02:41:20.920 --> 02:41:39.639
they are relaxing more deeply as you focus now on

492
02:41:39.760 --> 02:41:43.319
the bottoms of your legs and your shins, and your

493
02:41:43.399 --> 02:41:50.159
calf muscles, and the bones between your knees and your feet,

494
02:41:51.719 --> 02:42:03.239
incorporating of course your ankles so important. You know, anyone

495
02:42:03.319 --> 02:42:08.120
has had even like the slightest sprain of an ankle

496
02:42:09.280 --> 02:42:15.879
knows how how much we take our ankles for granted.

497
02:42:21.760 --> 02:42:23.760
And it's kind of strange in a way when you

498
02:42:23.840 --> 02:42:29.440
think that. You know, logically, our wrists are a lot

499
02:42:29.600 --> 02:42:34.440
thinner than the rest of our arms, which is okay,

500
02:42:34.520 --> 02:42:38.239
it doesn't I can't see any problem with that because

501
02:42:38.280 --> 02:42:44.280
we're just picking stuff up by our ankles so much

502
02:42:44.559 --> 02:42:54.200
thinner than the rest of our legs. And from a

503
02:42:54.319 --> 02:42:59.159
physics perspective or logical even it doesn't really make sense

504
02:43:00.520 --> 02:43:07.879
that all this weight would ultimately be resting on your

505
02:43:07.959 --> 02:43:22.959
ankles then leading to your feet that thin area, thin bone. Yeah,

506
02:43:23.040 --> 02:43:28.760
it does so much great work. Supports us, supports our

507
02:43:28.879 --> 02:43:40.719
body for a lifetime, helps us to balance, helps you

508
02:43:40.920 --> 02:43:54.200
to get around and be mobile. And there's the calf muscles.

509
02:43:54.239 --> 02:44:02.280
Of course, I was younger, I couldn't see the pointing.

510
02:44:02.360 --> 02:44:08.319
Calf muscles didn't seem to do anything. Okay, if I

511
02:44:08.399 --> 02:44:12.319
walked around on tiptoes then my calf muscles get some work,

512
02:44:13.719 --> 02:44:16.280
but of course that's not true. The calf muscles are

513
02:44:16.319 --> 02:44:26.239
being used whenever we use our legs, and your shins

514
02:44:29.479 --> 02:44:38.479
there to protect your lower legs, shaped in a way

515
02:44:40.319 --> 02:44:52.440
almost as a protector for the bone, leading of course

516
02:44:52.520 --> 02:45:02.680
to your ankles and your feet. But we're not going

517
02:45:02.760 --> 02:45:04.879
to focus on your feet. We're just going to focus

518
02:45:04.959 --> 02:45:11.120
on the legs. And I realize, and now that I've

519
02:45:11.239 --> 02:45:15.920
mentioned your feet, you'll probably focus on them anyway, So

520
02:45:16.079 --> 02:45:18.479
maybe I should focus on your feet a little bit.

521
02:45:22.520 --> 02:45:26.920
You can have them in your awareness the same as

522
02:45:27.000 --> 02:45:31.360
you have your thighs in your awareness. Even though we

523
02:45:31.479 --> 02:45:35.440
haven't been focusing on your thighs for a few minutes,

524
02:45:37.120 --> 02:45:48.040
I've been focusing on your ankles, there's still that sensation

525
02:45:48.319 --> 02:46:03.639
of comfort in your thighs, and there's that movement of

526
02:46:04.000 --> 02:46:13.440
energy because the thighs hold lots of different sensations. Of course,

527
02:46:13.520 --> 02:46:18.280
there's the muscles, the big strong muscles that we have

528
02:46:18.479 --> 02:46:31.799
in our thighs, but the skin on the outside of

529
02:46:31.879 --> 02:46:37.200
the thighs, as in the outside of all of our body,

530
02:46:38.000 --> 02:46:49.559
can be very sensitive, sensitive to the touch, sensitive to temperature,

531
02:46:56.120 --> 02:47:03.680
and inside your thighs the bones there's the muscle, there's

532
02:47:03.719 --> 02:47:08.479
the blood, vessels, the ar trees, to all this stuff

533
02:47:08.639 --> 02:47:17.719
that's inside your thighs. I guess sometimes it'd be nice

534
02:47:17.719 --> 02:47:22.040
if you could actually put your fingers inside your thighs

535
02:47:22.680 --> 02:47:27.879
and a message, so you can message on the outside,

536
02:47:28.120 --> 02:47:31.000
of course, but to be able to get deep into

537
02:47:31.120 --> 02:47:35.920
the muscles, and to be able to just message inside

538
02:47:36.000 --> 02:47:43.000
your thighs, message in the bones of your leg message

539
02:47:43.040 --> 02:47:52.280
in all the veins, and just gently healing your thighs

540
02:47:56.200 --> 02:48:01.440
and you can move down message and inside your knees.

541
02:48:02.920 --> 02:48:09.719
Just message in those bones, but with healing fingertips spreading

542
02:48:09.840 --> 02:48:15.559
that healing energy deep into the choints of your knees.

543
02:48:21.000 --> 02:48:24.680
Of course, there's the back of your your knee and

544
02:48:24.799 --> 02:48:30.799
the inside crease where your knee is. It's a very

545
02:48:31.040 --> 02:48:36.920
sensitive area. It feels very nice when you stroke it.

546
02:48:38.319 --> 02:48:41.639
That might be because it's an area that's not really

547
02:48:41.840 --> 02:48:48.319
touched very often. It's almost like a hidden part, that

548
02:48:48.680 --> 02:48:55.559
crease in your legs. It's almost like a part that

549
02:48:57.399 --> 02:49:08.639
has a sensitivity, which is a little bit different. Of course,

550
02:49:08.719 --> 02:49:19.159
it's protected by your legs, so you can imagine putting

551
02:49:20.079 --> 02:49:30.399
your fingers into that crease in your legs. Folding between

552
02:49:30.479 --> 02:49:35.559
your legs, you can just message with your fingertips. Imagine

553
02:49:35.600 --> 02:49:41.959
your fingertips going inside, message in the muscle or tissue

554
02:49:46.559 --> 02:49:52.760
you can cause. Field the bones of your knees, heading

555
02:49:53.000 --> 02:50:05.680
through your fingertips, and then as you go down to

556
02:50:05.760 --> 02:50:08.559
your calf muscles, and that's the part I'd like to

557
02:50:08.600 --> 02:50:14.040
be able to really put my fingertips deep inside my

558
02:50:14.239 --> 02:50:22.920
calf muscles, massage in every single tissue of that muscle,

559
02:50:24.520 --> 02:50:34.440
healing every part, and then doing the same for my shins,

560
02:50:37.639 --> 02:50:44.520
massage in and generally stroking the bones, generally stroking them,

561
02:50:45.440 --> 02:50:50.159
healing in a loving way because they deserve to be treated.

562
02:50:53.200 --> 02:50:57.360
There's the precious bones that they are, because our legs

563
02:50:57.360 --> 02:51:00.719
are so precious as in all the other parts of

564
02:51:00.799 --> 02:51:08.959
our body, the more precious of any tube on the planet.

565
02:51:17.520 --> 02:51:25.520
When you start to think about your legs in this way,

566
02:51:30.120 --> 02:51:36.760
it can change your perspective. It might sound a bit

567
02:51:39.840 --> 02:51:44.159
a bit silly to start with the idea of having

568
02:51:45.040 --> 02:51:55.040
love for your legs, showing appreciation for your thighs, wanting

569
02:51:55.159 --> 02:51:59.079
to be able to put your hands in your thighs

570
02:52:01.000 --> 02:52:07.520
and message the muscles and the bones, and to get

571
02:52:07.559 --> 02:52:15.639
your fingers deep in there and releasing all tension, just

572
02:52:15.760 --> 02:52:25.200
to show how much you care about your legs, how

573
02:52:25.319 --> 02:52:31.200
much you care for what your legs do for you regularly,

574
02:52:33.600 --> 02:52:43.079
your knees, your calves, your ankles, the strength of your

575
02:52:43.200 --> 02:52:51.319
ankles considering how thin they are compared to the rest

576
02:52:51.360 --> 02:52:58.760
of your legs, especially your thighs. Yeah, this so strong,

577
02:53:00.319 --> 02:53:14.760
so flexible, absolutely amazing things. Your ankles are truly a

578
02:53:14.920 --> 02:53:25.760
gift because of what they do for you, supporting all

579
02:53:25.920 --> 02:53:32.799
that weight, regardless of how what weight you are, even

580
02:53:32.840 --> 02:53:37.399
if you only eat ate stone, there's still a lot

581
02:53:37.440 --> 02:53:43.799
of weight for these little ankles. Now, I am a

582
02:53:43.920 --> 02:53:54.280
lot heavier than einstone double down, yet my ankles support

583
02:53:54.360 --> 02:54:01.719
my body all the time that they do give off

584
02:54:01.760 --> 02:54:07.040
a sigh of relief when I sit down, as in

585
02:54:07.120 --> 02:54:14.360
fact my whole legs though my feet feet also go

586
02:54:16.319 --> 02:54:44.040
my toes Clap're so happy. Your legs really are amazing.

587
02:54:46.639 --> 02:54:50.319
And don't know that talking about talking about your legs

588
02:54:50.440 --> 02:54:57.040
is probably possibly among the most most boring things I've

589
02:54:57.079 --> 02:55:06.079
ever heard anyone say. Pass you're boring or not. Everything

590
02:55:06.159 --> 02:55:21.600
I said is true. Your legs are amazing. Your legs

591
02:55:21.799 --> 02:55:32.159
deserve not just respect, but they deserve to relax.

592
02:55:33.520 --> 02:55:33.879
Deeply.

593
02:55:41.159 --> 02:55:44.520
They deserve to take some time out of the day

594
02:55:46.719 --> 02:56:15.479
to just let go completely. Your legs really can relax,

595
02:56:23.079 --> 02:56:27.200
and because the legs are so such a most, you know,

596
02:56:27.479 --> 02:56:33.360
very important part of your body. When you relax your legs,

597
02:56:33.479 --> 02:56:40.719
the rest of your body also naturally follows in that

598
02:56:44.440 --> 02:56:55.280
journey of comfort. Like I feel it in my hips.

599
02:56:56.680 --> 02:57:03.799
My hips feel really loose, and also my lighter back

600
02:57:03.840 --> 02:57:10.479
as well. My lower back really feels it feels stretched,

601
02:57:11.600 --> 02:57:14.639
even though I'm just sitting in a chair and there's

602
02:57:14.719 --> 02:57:19.959
no stretching as far as I'm aware that I'm doing.

603
02:57:21.000 --> 02:57:23.639
It's almost as if the muscles are just relaxed so

604
02:57:23.879 --> 02:57:29.799
much that there is a natural stretch as the tension

605
02:57:30.680 --> 02:57:51.959
has reduced a lot. And I'm now going to count

606
02:57:52.040 --> 02:57:59.879
down from ten down to one, and you can continue

607
02:58:01.760 --> 02:58:28.040
to fill wonderfully relaxed ten nine, eight, seven, six, five,

608
02:58:32.680 --> 02:59:00.719
four three two one relax. So I'm just going to

609
02:59:00.799 --> 02:59:06.200
count down from five down to one. And as I countdown,

610
02:59:07.479 --> 02:59:12.200
if you just focus on the numbers, just the numbers

611
02:59:13.879 --> 02:59:22.879
counting down, and notice how you feel in this moment

612
02:59:24.639 --> 02:59:29.040
as you hear the numbers counting down, Knowing that those

613
02:59:29.200 --> 02:59:42.239
numbers counting down represent you feeling calmer, not just in

614
02:59:42.319 --> 02:59:50.879
your body, but also relaxing your mind. Just notice how

615
02:59:50.959 --> 02:59:56.760
you feel. There's nothing to do, there's nothing to say,

616
02:59:57.440 --> 03:00:14.520
there's nothing to think about, starting with number five, four

617
03:00:24.040 --> 03:00:35.200
three two.

618
03:00:41.079 --> 03:00:41.319
One.

619
03:00:50.760 --> 03:01:03.440
Now, as you notice the gradual letting the tension in

620
03:01:03.559 --> 03:01:10.760
your body, you may also begin to notice and be

621
03:01:10.920 --> 03:01:19.719
aware of how your mind is starting to slow down.

622
03:01:22.200 --> 03:01:28.559
This is just a natural thing that happens. It's not

623
03:01:28.760 --> 03:01:33.959
really a special procedure. It's just natural because as your

624
03:01:35.280 --> 03:01:41.239
body relaxes, your mind also starts to relax. And the

625
03:01:41.360 --> 03:01:45.000
more your mind relaxes, the more your body relaxes. It's

626
03:01:45.159 --> 03:01:57.239
just a continuous circle of relaxation. And is that calmness

627
03:01:57.440 --> 03:02:04.639
that comes from relative quietness. You know, even even if

628
03:02:04.639 --> 03:02:12.200
there's background sounds, even your side online is still going

629
03:02:12.319 --> 03:02:17.319
to be quite calm. You know, you haven't got the

630
03:02:17.479 --> 03:02:22.639
television on, there's no music in the background unless you're

631
03:02:22.639 --> 03:02:30.200
listening to the recording with music. Of course, you're very

632
03:02:30.399 --> 03:02:32.280
likely not going to be sitting in a room with

633
03:02:32.399 --> 03:02:37.159
other people. Of course you might be, but generally it's

634
03:02:37.879 --> 03:02:40.120
more ideal if you can do this on your own,

635
03:02:41.840 --> 03:02:51.879
so no distractions, and when you stop thinking about stuff,

636
03:02:58.479 --> 03:03:08.719
relaxation automatically rises, a sense of comfort starts to grow,

637
03:03:13.239 --> 03:03:19.920
and without trying to build it up into something fantastical

638
03:03:20.360 --> 03:03:32.079
or something magical, this is just a natural process, something

639
03:03:32.239 --> 03:03:42.399
that's easy to accomplish. In fact, it's almost you know,

640
03:03:42.520 --> 03:03:49.399
the sense of relaxing completely happens really when you put

641
03:03:49.559 --> 03:03:53.399
no effort into it. It's not something that you can

642
03:03:53.520 --> 03:04:05.159
really force. It's something that happens naturally. And part of

643
03:04:05.559 --> 03:04:15.799
the process of this recording and others is simply two

644
03:04:17.399 --> 03:04:27.760
allow you to take advantage of this space, this time,

645
03:04:30.760 --> 03:04:41.680
to just let go, to just be here, to be

646
03:04:42.319 --> 03:04:55.719
in tune with how you feel, yet with the intention

647
03:04:57.959 --> 03:05:09.399
of wanting to relax deeply that maybe even to fall asleep,

648
03:05:10.600 --> 03:05:15.760
depending on what it is that you wish for yourself

649
03:05:17.520 --> 03:05:32.559
in this moment. As we know, relaxing is the majority

650
03:05:33.799 --> 03:05:38.280
of the process of falling asleep. The actual falling asleep

651
03:05:38.360 --> 03:05:45.120
part is the tiny bit at the end. The deeper

652
03:05:46.440 --> 03:06:08.719
relaxed you become, the easier you find yourself drifting. But

653
03:06:08.840 --> 03:06:15.440
you can also if you choose stay focused on my

654
03:06:15.639 --> 03:06:44.559
voice and really enjoy the process gradually relaxing each muscle

655
03:06:49.159 --> 03:07:16.040
in your body effortlessly and just observing the sensation of

656
03:07:16.319 --> 03:07:31.920
letting go completely. This time, I'm going to count from

657
03:07:32.159 --> 03:07:42.319
six down to one, and you can notice your mind

658
03:07:44.959 --> 03:07:52.719
calming down more with each number that you hear me

659
03:07:53.000 --> 03:10:57.760
say naturally, feeling calm, sir, peaceful, six, five, four, three, twohhhhhh,

660
03:11:02.120 --> 03:11:11.719
being aware of how your mind has slowed right down,

661
03:11:14.959 --> 03:11:38.360
sinking deeply into relaxation. And as you focus on your mind,

662
03:11:38.639 --> 03:11:48.559
it may notice that there are some thoughts still there,

663
03:11:51.159 --> 03:12:00.719
maybe some stubborn thoughts that for some reason perhaps need

664
03:12:00.799 --> 03:12:01.399
your attention.

665
03:12:08.440 --> 03:12:09.719
So what you can do is.

666
03:12:15.239 --> 03:12:23.000
Send love to those thoughts. Sprinkle those thoughts.

667
03:12:27.200 --> 03:12:27.920
With love.

668
03:12:29.479 --> 03:12:33.680
Like little petals from a flower. Just sprinkle it over them,

669
03:12:35.159 --> 03:12:42.280
petals feel good love towards those thoughts, to let those

670
03:12:42.520 --> 03:12:47.159
thoughts know that you're not abandon in them.

671
03:12:48.600 --> 03:12:49.959
You just need them.

672
03:12:51.159 --> 03:13:02.239
You require them to just calm down, slow down, quiet

673
03:13:02.639 --> 03:13:07.200
down for now.

674
03:13:15.079 --> 03:13:15.559
So as you.

675
03:13:15.680 --> 03:13:21.000
Focus on those remaining thoughts as we count down this

676
03:13:21.280 --> 03:13:29.360
time from seven down to one with each number, just

677
03:13:29.520 --> 03:13:45.360
imagine sprinkling those flower petals of love, kindness, gratitude over

678
03:13:45.520 --> 03:13:55.040
those thoughts, which will allow them to just melt away

679
03:13:56.440 --> 03:14:10.159
and relax deeply with every number those thoughts would become

680
03:14:10.399 --> 03:15:04.719
more and more relaxed. Starting with number seven, six, five,

681
03:15:17.920 --> 03:17:01.479
four three one. Let you now that is how relaxed

682
03:17:05.319 --> 03:17:24.399
your feeling in your body. We're going to focus on

683
03:17:24.559 --> 03:17:36.399
your hands, because the more relaxed your hands are, the

684
03:17:36.559 --> 03:17:40.319
more relaxed your body and mind are.

685
03:17:55.120 --> 03:17:55.559
Ours.

686
03:17:57.280 --> 03:18:07.440
You focus on your hands and your fingers, There's nothing

687
03:18:08.000 --> 03:18:12.719
needed to be done. There's no clenching of fists or

688
03:18:13.760 --> 03:18:24.079
tents in the fingers or anything like that. It's just

689
03:18:24.559 --> 03:18:38.600
noticing and focusing on your hands, noticing how they feel,

690
03:18:53.239 --> 03:19:03.680
because the more relaxed your hands feel, the calm your

691
03:19:03.920 --> 03:19:15.799
mind feels, and the more comforts you feel throughout your body.

692
03:19:24.520 --> 03:19:27.239
May have.

693
03:19:31.280 --> 03:20:14.360
Already noticed your mind is starting drest. Fix him just

694
03:20:14.559 --> 03:20:31.719
on your hands and fingers, allowing them she experience a

695
03:20:31.959 --> 03:20:39.920
real deepening of that relaxation in your hands and fingers,

696
03:20:45.959 --> 03:21:08.280
more and more relaxed. With each number from eight down

697
03:21:08.399 --> 03:21:21.200
to one, you can almost feel the healing and relaxing

698
03:21:21.719 --> 03:21:40.799
energy spreading into your hands and fingers, becoming more relaxing.

699
03:21:43.920 --> 03:21:45.959
With each number.

700
03:21:47.959 --> 03:21:48.680
You hear.

701
03:21:52.520 --> 03:22:13.319
Going down eight down to one, drifting, drifting again, sponting

702
03:22:13.520 --> 03:26:19.360
Louise look eight seven three, just being here now nothing

703
03:26:19.440 --> 03:26:29.319
to think about, nothing to do, nothing to say, and

704
03:26:29.639 --> 03:26:40.840
everything just feels calmer. And this is your natural state

705
03:26:41.000 --> 03:26:49.440
of being. This is how you just normally feel. When

706
03:26:50.000 --> 03:26:57.120
you take away all of that other stuff that we add,

707
03:26:58.879 --> 03:27:10.479
you know, things like dress and worrying and over thinking, anxiety, tension,

708
03:27:14.719 --> 03:27:21.680
just generally thinking about stuff. We take that away, which

709
03:27:21.760 --> 03:27:30.959
is what we do. What we do now be left

710
03:27:31.079 --> 03:27:41.959
with a real sense of peacefulness, which comes to you

711
03:27:42.239 --> 03:27:56.200
very quickly, because ultimately it's just a feeling, a feeling

712
03:27:57.239 --> 03:28:04.399
of comfort. It's almost as if you've got inside yourself

713
03:28:04.479 --> 03:28:16.120
and you've found a special place where everything is peaceful,

714
03:28:19.040 --> 03:28:24.399
a place where you can film relaxed and your natural

715
03:28:26.600 --> 03:28:33.040
sense of comfort, a place where you can be here

716
03:28:37.639 --> 03:28:44.639
where you can accept yourself for who you are, the

717
03:28:44.760 --> 03:28:51.120
place where you're not trying to please anybody else, in

718
03:28:55.280 --> 03:29:04.360
a place where you can actually not just love yourself.

719
03:29:03.920 --> 03:29:04.000
But.

720
03:29:05.479 --> 03:29:13.520
In some ways more importantly, you can like yourself, appreciate.

721
03:29:14.280 --> 03:29:15.360
Who you are.

722
03:29:24.159 --> 03:29:30.760
That sense of gratitude, it's in the air way around you.

723
03:29:38.440 --> 03:29:46.280
That's also a place where you can actually feel the

724
03:29:46.600 --> 03:30:01.879
healing energy soaking into your body, healing energy king into

725
03:30:02.000 --> 03:30:16.239
your body. That healing energy spreads through your veins, traveling

726
03:30:16.399 --> 03:30:28.799
to each every single part of your body, and you

727
03:30:28.959 --> 03:30:35.879
start to realize that actually that healing energy, it's not

728
03:30:36.239 --> 03:30:43.639
just entered into your brain, it's become part of your brain,

729
03:30:48.600 --> 03:30:55.239
and the spinal fluid is now mixed with healing energy,

730
03:31:00.520 --> 03:31:06.760
not just allowing you to feel so much more relaxed

731
03:31:08.840 --> 03:31:20.799
and healthy in this moment, but also you start to

732
03:31:21.000 --> 03:31:31.799
realize that actually, what's happening now without healing relaxing energy

733
03:31:32.719 --> 03:31:44.719
spreading through your body is actually changing your life. It's

734
03:31:44.760 --> 03:31:50.319
actually changing the way you're going to feel not just now,

735
03:31:52.159 --> 03:31:58.959
but tomorrow and the next day. As your health improves,

736
03:32:02.559 --> 03:32:09.879
not just your physical health, but your mental health. Things

737
03:32:10.280 --> 03:32:15.479
that used to bother you in the past, for some reason,

738
03:32:16.719 --> 03:32:24.280
no longer have the effect that they used to because

739
03:32:24.399 --> 03:32:36.040
something has changed deep within you. Maybe things that used

740
03:32:36.120 --> 03:32:46.559
to cause you to feel anger no longer have that

741
03:32:47.479 --> 03:32:55.440
power to control you the way they seem to be

742
03:32:55.559 --> 03:33:04.639
able to before. As you realize that you're the one

743
03:33:06.680 --> 03:33:18.440
who decides what affects you, you're the one who decides

744
03:33:21.239 --> 03:33:32.280
to feel relaxed and calm when you choose to enjoy

745
03:33:33.840 --> 03:33:49.360
noticing these natural developments of healing, continuing to grow and

746
03:33:49.559 --> 03:34:00.920
improve your life day by day, include of course, your

747
03:34:00.959 --> 03:34:18.319
ability to relax so much easier than sleeping. It's the

748
03:34:18.440 --> 03:34:29.280
most natural thing in the world to you, because falling

749
03:34:29.399 --> 03:34:37.840
asleep is something that you've done so many times in

750
03:34:37.959 --> 03:34:45.079
your life, and you know that you were born, as

751
03:34:45.159 --> 03:34:51.559
we all were, with the ability to fall asleep naturally.

752
03:34:55.799 --> 03:35:07.559
We're born with that ability to just drift off into

753
03:35:07.760 --> 03:35:20.639
a deep, healing sleep. Even when we're kids, sometimes will

754
03:35:20.719 --> 03:35:25.040
fall asleep and we don't even want to try to

755
03:35:25.079 --> 03:35:29.719
take a stay awake. Maybe it's a birthday in the morning,

756
03:35:29.920 --> 03:35:34.200
or it's Christmas or holiday or something we look forward to.

757
03:35:34.799 --> 03:35:38.840
We don't want to go to sleep. But the more

758
03:35:39.440 --> 03:35:44.319
we want to stay awake, the more we just start

759
03:35:44.399 --> 03:35:53.200
to drift. And the more you fights drifting, we're trying

760
03:35:53.200 --> 03:35:58.360
to stop yourself and drift in asleep, the deeper and

761
03:35:58.559 --> 03:36:10.120
stronger theout drifting becomes. Because we're born not just with

762
03:36:10.360 --> 03:36:16.799
the need to relax deeply and to naturally fall asleep,

763
03:36:20.000 --> 03:36:33.319
but it's our birthright, it's part of our DNA. And

764
03:36:33.600 --> 03:36:39.040
sometimes as we get older in life, perhaps at times

765
03:36:39.959 --> 03:36:52.920
we have forgotten that relaxing completely is not only a

766
03:36:53.200 --> 03:37:17.639
wonderfully pleasant experience. It's also really easy. It's very very.

767
03:37:17.959 --> 03:37:20.319
Easy to let go.

768
03:37:22.319 --> 03:37:31.959
Because that's all it is, is just deciding to let go.

769
03:37:37.159 --> 03:37:43.120
And when you press the play button on my recordings,

770
03:37:45.000 --> 03:37:52.319
you have given permission for my voice to relax you.

771
03:37:56.000 --> 03:37:59.520
When you press that play button, you have given me

772
03:37:59.639 --> 03:38:11.440
permition for my words to effect you in a positive,

773
03:38:14.879 --> 03:38:27.600
only a positive way, opening up your mind.

774
03:38:29.159 --> 03:38:34.079
To useful.

775
03:38:35.200 --> 03:38:51.639
And healing suggestions that can have such an amazing effect

776
03:38:54.479 --> 03:39:05.799
on how you feel right now, as well as those

777
03:39:06.200 --> 03:39:15.760
changes that continue long after the recording ends, Those changes

778
03:39:16.559 --> 03:39:30.319
within you to continue to flourish and grow, transforming your

779
03:39:30.440 --> 03:39:43.319
life in a positive, beautiful way, allowing you to move

780
03:39:44.639 --> 03:39:48.879
forward in your life in the direction that.

781
03:39:49.000 --> 03:39:50.239
You choose.

782
03:39:51.440 --> 03:40:07.600
For yourself. And this feeling, this feeling that you can

783
03:40:07.760 --> 03:40:32.159
experience of safety, comfort, calmness, just feels so nice. It's

784
03:40:32.319 --> 03:40:46.520
such a healthy place to be, and that postivity grows

785
03:40:47.799 --> 03:41:05.079
within you each and every day move moving forward, you're

786
03:41:05.200 --> 03:41:16.000
going to find that you're more relaxed physically and in

787
03:41:16.120 --> 03:41:24.920
your mind is more relaxed. And it's not that you're

788
03:41:25.120 --> 03:41:30.840
thinking slower, it's just that your mind will be less

789
03:41:31.639 --> 03:41:43.200
clogged up with unnecessary negativity because from now on, your

790
03:41:43.399 --> 03:41:53.120
mind rejects negativity. From now on, you're going to start

791
03:41:53.360 --> 03:42:04.239
noticing when negativity arises, and you can just say stop,

792
03:42:09.319 --> 03:42:19.319
stop and that negativity will turn around and leave you alone.

793
03:42:27.319 --> 03:42:46.639
Stop and that negativity would disappear. And as you notice

794
03:42:46.920 --> 03:42:55.239
that you feel way more relaxed than you probably expected,

795
03:43:01.399 --> 03:43:10.239
you can now congratulate yourself because you are the person

796
03:43:10.920 --> 03:43:16.520
that has done this. You are the one that has

797
03:43:16.760 --> 03:43:25.120
opened your mind up to the simple facts. You can

798
03:43:25.600 --> 03:43:30.200
feel more relaxed in your body and in your mind.

799
03:43:36.399 --> 03:43:42.520
You've opened your mind up to the birthright of being.

800
03:43:42.360 --> 03:43:43.120
Able to just.

801
03:43:45.799 --> 03:44:00.600
Fall asleep easily when you choose. And that's a nice feeling.

802
03:44:02.239 --> 03:44:10.760
Don't you think it feels nice? Doesn't it? To feel.

803
03:44:12.000 --> 03:44:12.319
Calm?

804
03:44:14.000 --> 03:44:18.559
All the healing energy is spreading through your body and

805
03:44:18.719 --> 03:44:30.959
your mind to spend time in a special place where

806
03:44:33.920 --> 03:44:47.559
negativity can no longer enter. Negativity is banned. It's bad,

807
03:44:48.959 --> 03:44:55.719
it's not allowed Entryue doesn't it doesn't. This doesn't deserve

808
03:44:55.840 --> 03:45:04.040
to be here, doesn't belong here. Negativity has no place

809
03:45:05.079 --> 03:45:21.840
in your life, which makes room feel more comfort, more healing,

810
03:45:24.000 --> 03:45:49.360
more relaxation, more peace. It feels nice, doesn't it?

811
03:45:51.239 --> 03:45:55.360
Just let go.

812
03:45:57.319 --> 03:46:17.200
With everything. I'm gonna count down now from twenty down

813
03:46:17.319 --> 03:46:26.680
to one. You can continue to relax. If you choose,

814
03:46:27.120 --> 03:46:40.680
you can drift to sleep with every number you hear

815
03:46:40.799 --> 03:46:52.360
me say you can fill twice is relaxed. Or if

816
03:46:52.440 --> 03:47:54.079
you choose you can fill twice sleeping now twenty nineteen, eighteen, seventeen, sixteen, fifteen.

817
03:47:59.600 --> 03:48:01.360
Four four, team.

818
03:48:10.079 --> 03:49:09.000
Thirteen, two, eleven, ten, nine, eight, seven, six.

819
03:49:17.000 --> 03:49:17.319
Five.

820
03:49:24.239 --> 03:50:02.879
Oh oh, this is your time to just take a break,

821
03:50:07.520 --> 03:50:18.559
your time to relax, to allow your mind to slow down,

822
03:50:27.239 --> 03:50:41.319
to give yourself a permission to take a break from everything.

823
03:50:46.159 --> 03:50:53.559
Endure the only person that can make that decision. You're

824
03:50:53.600 --> 03:51:02.159
the only person that can actually tell your mind just relax,

825
03:51:10.280 --> 03:51:25.879
to just take some time off so that you can

826
03:51:26.639 --> 03:51:32.079
focus on your body, getting in touch with how you

827
03:51:32.280 --> 03:51:49.120
feel physically, and in the process of this body scan

828
03:51:49.559 --> 03:51:59.680
where you focus on different parts of your body, do

829
03:52:00.040 --> 03:52:07.120
as parts that you focus on and observe, even though

830
03:52:07.280 --> 03:52:15.440
you're not purposely requesting for those parts of your body

831
03:52:15.639 --> 03:52:24.120
to relax, it's kind of expected. You expect when you

832
03:52:24.319 --> 03:52:37.399
listen to my voice to feel more relaxed naturally, because

833
03:52:37.440 --> 03:52:47.239
when you're listening to me, your attention is focused on

834
03:52:47.479 --> 03:52:58.959
my words, and as my words guide you to focus

835
03:53:03.399 --> 03:53:18.280
on those parts of your body, your focus increases, which

836
03:53:18.440 --> 03:53:34.399
actually calms your mind. And when your mind calms down,

837
03:53:39.280 --> 03:54:01.319
your body relaxes. And when your body calms down, your

838
03:54:01.479 --> 03:54:18.360
mind relaxes. And even though we've not really started to

839
03:54:18.520 --> 03:54:31.159
focus on your body, you can already feel that healing

840
03:54:31.440 --> 03:54:45.879
energy spreading through your body, pushing out stress and tension,

841
03:54:50.040 --> 03:54:57.319
healing all the parts of your body, including your skin,

842
03:54:58.479 --> 03:55:05.399
your bones, your blood, all of your workings inside your body,

843
03:55:06.799 --> 03:55:13.559
all of the muscles, all of the fat, all of everything,

844
03:55:15.440 --> 03:55:21.600
every hair on your body is filled with that healing energy.

845
03:55:29.639 --> 03:55:45.360
And when your brain fills with that healing energy, the

846
03:55:45.600 --> 03:55:50.319
feeling of comfort, relaxation.

847
03:55:53.360 --> 03:56:04.120
Increases, deeply increases.

848
03:56:09.799 --> 03:56:19.760
In a way that in your mind starts to fill

849
03:56:23.000 --> 03:56:35.959
perhaps bit drowsing because it's not needed, and it may

850
03:56:36.399 --> 03:56:55.159
start to drift if that's what's needed. So if you're

851
03:56:55.280 --> 03:57:01.000
listening to this and what you need is take relaxation,

852
03:57:01.799 --> 03:57:08.000
that's what you get. If what you need is to

853
03:57:08.280 --> 03:57:17.719
fall asleep naturally and easily, that your mind drifts, that's

854
03:57:17.920 --> 03:57:31.719
also what will happened. Because by pressing a play button

855
03:57:32.680 --> 03:57:39.479
on the podcast and listening to me give permission of

856
03:57:39.680 --> 03:57:50.239
your body and your mind. In fact, you give the

857
03:57:50.399 --> 03:57:59.280
command to your body and your mind to relax deeply

858
03:58:03.239 --> 03:58:08.040
and to drift off to sleep, if that's what you

859
03:58:08.920 --> 03:58:13.239
want or need.

860
03:58:20.719 --> 03:58:20.959
Them.

861
03:58:21.000 --> 03:58:26.399
As I focus on the different parts of your body,

862
03:58:31.399 --> 03:58:40.200
you may start to just drift. And then you come

863
03:58:40.319 --> 03:58:45.559
back again and you hear me talk and I'm focusing

864
03:58:45.719 --> 03:58:47.959
on a different part of your body.

865
03:58:53.719 --> 03:58:54.280
You may.

866
03:58:56.239 --> 03:59:05.159
Find yourself drifting, be then to realize you're drifting. Until

867
03:59:05.200 --> 03:59:11.760
you stop drifting, you're a laugh again to my voice.

868
03:59:13.200 --> 03:59:19.079
Focusing on a different part of your body starts to

869
03:59:19.239 --> 03:59:29.239
relax in the deeper because that drifting, it's basically here

870
03:59:29.559 --> 03:59:41.440
already in the sleep zone. And the more you drift,

871
03:59:42.159 --> 03:59:52.120
the longer you drift, the longer you drift. Eventually, that

872
03:59:52.360 --> 04:00:02.559
drifting continues into sleep, and that's the last you remember

873
04:00:04.600 --> 04:00:12.799
until you wake up in your own time. When you

874
04:00:13.120 --> 04:00:21.600
experience the right amount of sleep. Fear because when you

875
04:00:21.799 --> 04:00:30.920
do and if you do fall asleep, it's extremely pleasant.

876
04:00:33.680 --> 04:00:55.000
So relaxing so deep he sleep, I feel so nice

877
04:00:57.200 --> 04:01:06.280
to relax into your own body and mind as you

878
04:01:06.840 --> 04:01:11.760
if you feel that heating energy is spreading through you

879
04:01:14.040 --> 04:01:36.840
relaxing use so deeply, relax use so deeply. We start

880
04:01:37.040 --> 04:01:49.639
to focus on your eyes, moving down.

881
04:01:52.319 --> 04:01:53.000
To your jaw.

882
04:02:00.959 --> 04:02:50.200
Now you think you shoulders, oh things, your chest stop

883
04:02:57.680 --> 04:04:04.959
you a spine, hips, your les, faint spies, feed spreading

884
04:04:06.680 --> 04:04:20.680
grime inside your body. Feeling you up. Now let's focus

885
04:04:20.799 --> 04:04:30.079
again on parts of your body. Kay, kay, focusing this

886
04:04:30.319 --> 04:04:41.040
time on your forehead. Now on your mouth, your lips,

887
04:04:43.079 --> 04:05:00.760
your tongue, a whole of your mouth. M focus in

888
04:05:02.120 --> 04:05:12.040
on your fingers. Maybe you could move your fingers a

889
04:05:12.120 --> 04:05:17.120
little bit as you can focus on each one individually.

890
04:05:23.399 --> 04:05:30.559
Both hands and even though I should focus on both

891
04:05:30.639 --> 04:05:36.079
of your hands now they almost seem to just melt

892
04:05:36.200 --> 04:05:45.840
into one where there is your right hand, start left hand,

893
04:05:45.959 --> 04:06:01.200
and almost as if just mix together. Now focusing on

894
04:06:01.280 --> 04:06:29.200
your knees, just noticing hell, your knees hell. Now focusing

895
04:06:29.959 --> 04:06:45.280
your elbows, focusing on both your elbows, just absurd the

896
04:06:45.520 --> 04:07:19.479
feeling of your elbows. Like you say, I'm sorry to

897
04:07:19.639 --> 04:08:29.920
back energy back backside, echos. It's a good of sensations, eccos.

898
04:09:29.840 --> 04:09:30.680
I just said.

899
04:09:33.040 --> 04:09:37.319
Now you tis.

900
04:09:41.000 --> 04:09:41.559
You faint?

901
04:09:53.840 --> 04:10:34.440
You ties feel right now nine two cents.

902
04:10:44.280 --> 04:10:44.559
High?

903
04:10:44.600 --> 04:11:15.200
You exire body feels notice sent your mind feels now,

904
04:11:33.319 --> 04:12:08.120
letting go, lett him go, letting go everything, letting go,

905
04:12:14.680 --> 04:12:49.559
letting go, leting go everything everything. I'm going to start now,

906
04:12:51.159 --> 04:12:52.840
and I would like you just to, first of all,

907
04:12:52.959 --> 04:12:59.200
just to see yourself laying down on that message table,

908
04:13:01.000 --> 04:13:05.360
lying on your front. Your head is supported, your arms

909
04:13:05.680 --> 04:13:14.840
are supported, and you feel comfortable, and breathing is really easy,

910
04:13:17.079 --> 04:13:23.680
and you feel you feel confident in how you look

911
04:13:23.719 --> 04:13:27.319
as well. So there's none of that issue of body

912
04:13:27.440 --> 04:13:36.200
problems or shyness, because I'm a professional and this is

913
04:13:36.840 --> 04:13:42.000
a therapy session, so none of that stuff matters on whatsoever.

914
04:13:45.879 --> 04:13:52.360
This is about you. This is about how you feel

915
04:13:53.000 --> 04:13:59.760
and how you can enjoy that sense of comfort and

916
04:14:00.040 --> 04:14:07.200
relaxation that comes from letting go and allowing my hands

917
04:14:08.040 --> 04:14:15.559
and my fingers to relax you by messaging your body.

918
04:14:20.639 --> 04:14:22.840
So I want to start off just by placing my

919
04:14:23.079 --> 04:14:29.920
hands on the back of your head, just gently, just

920
04:14:30.040 --> 04:14:34.200
so you can feel what my hands feel like really

921
04:14:34.600 --> 04:14:40.959
on you. So you can maybe feel the warmth of

922
04:14:41.079 --> 04:14:46.680
my hands on the back of your head. With my

923
04:14:46.760 --> 04:14:50.120
hands to the side of your head, not pressing, but

924
04:14:50.319 --> 04:14:57.000
just holding there very gently, maybe over your ears, and

925
04:14:57.079 --> 04:15:02.239
a little bit on your face, can feel my hands

926
04:15:04.319 --> 04:15:06.520
so you can become accustomed.

927
04:15:07.479 --> 04:15:07.920
To them.

928
04:15:16.559 --> 04:15:18.520
And now I'll put my hands on the back of

929
04:15:18.600 --> 04:15:26.079
your head again and gently let them slide down onto

930
04:15:26.159 --> 04:15:36.000
the back of your neck. You can feel my hands

931
04:15:42.840 --> 04:15:45.799
gently stroking the back of your neck to start with,

932
04:15:50.399 --> 04:15:54.159
just so you can get used to the the feeling

933
04:15:54.360 --> 04:15:57.479
of my hands on your skin, get accustomed to it,

934
04:16:01.319 --> 04:16:06.200
realize that you're safe and it's all good, it's all fine,

935
04:16:12.600 --> 04:16:16.680
And I want to start gently massaging the muscles in

936
04:16:16.760 --> 04:16:32.600
the back of your neck with both hands. Now, this

937
04:16:32.719 --> 04:16:38.959
is a very trusting situation, really, because our necks is

938
04:16:39.079 --> 04:16:44.239
so fragile and to have someone have their hands around

939
04:16:44.319 --> 04:16:49.440
your neck in that way can sometimes be problematic for people,

940
04:16:50.680 --> 04:16:55.120
which is why massages are quite good, because it allows

941
04:16:55.200 --> 04:17:05.120
you to relax and to get in touch with trust,

942
04:17:09.440 --> 04:17:22.000
to feel peaceful and calm. There's a massage the sides

943
04:17:22.120 --> 04:17:30.120
of your neck, gently moving from the bottom of your neck.

944
04:17:31.840 --> 04:17:34.360
It would be sort of near where your shoulders start,

945
04:17:34.440 --> 04:17:41.079
I guess, all the way up to your jaw your

946
04:17:41.200 --> 04:17:47.159
ears kind of area the side of your neck, and

947
04:17:47.239 --> 04:17:49.799
of course it's a lot longer than the front of

948
04:17:49.879 --> 04:18:05.959
your neck and message in the back of your neck,

949
04:18:09.799 --> 04:18:18.600
especially that area where perhaps we hold tension and there's

950
04:18:18.680 --> 04:18:23.319
that area's message. You can actually feel a sense of

951
04:18:23.479 --> 04:18:31.520
release in the back of your neck and maybe you

952
04:18:31.680 --> 04:18:36.959
can breathe it out as well. Notice how it feels,

953
04:18:37.200 --> 04:18:49.879
Notice how you feel. And they're moving down to that

954
04:18:50.079 --> 04:18:55.399
area between your neck and your shoulders, that musty area,

955
04:18:58.120 --> 04:19:05.559
starting to message that area on both sides. I mean,

956
04:19:05.600 --> 04:19:07.920
this would be the area that a lot of people

957
04:19:07.959 --> 04:19:10.840
would message if they were going to give you, like

958
04:19:10.920 --> 04:19:16.840
a shoulder message. Even that's not technically the shoulders, but

959
04:19:17.000 --> 04:19:21.280
it's all the muscles that lead to the shoulders from

960
04:19:21.319 --> 04:19:27.680
the neck and a game that can hold tension and stress,

961
04:19:28.920 --> 04:19:33.920
and when massaged sometimes a nice deep message is useful.

962
04:19:37.000 --> 04:19:52.440
And you decide how deep that message is, and just

963
04:19:52.639 --> 04:19:59.520
allow my knuckles just to dig in to get to

964
04:19:59.639 --> 04:20:09.079
those muscles into a ready relaxed and all the time

965
04:20:09.479 --> 04:20:27.280
being firm yet gentle with you and just stroking down

966
04:20:27.440 --> 04:20:36.120
the area to your actual shoulders, moving to the muscles

967
04:20:36.159 --> 04:20:46.799
of your shoulders and maybe initially just pulling up the

968
04:20:46.920 --> 04:20:50.680
shoulders a little bit off the table, just to give

969
04:20:50.719 --> 04:21:01.239
you a little bit of a stretch, very gently, and

970
04:21:01.360 --> 04:21:03.879
you've got the muscles at the front of your shoulders

971
04:21:04.680 --> 04:21:15.600
the sides of the back. Again, this is a part

972
04:21:15.760 --> 04:21:21.159
that can really take quite a bit of pressure, quite

973
04:21:21.200 --> 04:21:29.239
a bit of needing. If if you wish to really

974
04:21:31.120 --> 04:21:36.559
release the tension to really get into those muscles, and

975
04:21:40.000 --> 04:21:43.360
you can let your fingers in there, they can feel

976
04:21:43.559 --> 04:21:50.280
really nice. Sometimes it's just being stroked gently or being

977
04:21:50.920 --> 04:22:01.719
messaged quite strongly, can all be beneficial to the relaxation

978
04:22:06.879 --> 04:22:19.559
with the muscles in your shoulders. Now, as you move

979
04:22:19.719 --> 04:22:29.000
down your arms, were doing one arm at a time,

980
04:22:29.959 --> 04:22:39.040
Starting with your right arm, what I do is I

981
04:22:39.280 --> 04:22:43.440
just lift your arm up, just hold it to the

982
04:22:43.600 --> 04:22:50.799
side of you that where it still be attached, and

983
04:22:50.920 --> 04:23:05.520
I just message the tops of your arms all the

984
04:23:05.600 --> 04:23:24.239
way down to your forearms into your wrists, gently massaging

985
04:23:30.120 --> 04:23:36.440
that part, the softer part, which is the under part

986
04:23:36.520 --> 04:23:42.479
of the arm, which leads to the crease in your elbow.

987
04:23:43.079 --> 04:23:58.520
The inside. It's much more sensitive skin. Sometimes just having

988
04:23:58.600 --> 04:24:17.440
that stroked I feel really nice, pleasurable and relaxing. Now

989
04:24:17.639 --> 04:24:28.360
moving down to your right hand, just holding your hand

990
04:24:31.680 --> 04:24:41.399
in both of my hands, just pressing gently on the

991
04:24:41.479 --> 04:24:52.799
back of your hand, stretching your fingers ever slightly at

992
04:24:52.840 --> 04:25:07.639
the same time pressing down and messaging each finger and

993
04:25:07.760 --> 04:25:18.360
then starting to massage the palms and the hand, just

994
04:25:18.600 --> 04:25:29.760
turning the hand gently, stretching it gently, and actually having

995
04:25:29.840 --> 04:25:37.000
your hand held can really be an emotional experience sometimes

996
04:25:38.000 --> 04:25:42.840
even if it is a stranger, someone you don't know

997
04:25:43.079 --> 04:25:48.440
very well, like a massage person or a therapist. Maybe

998
04:25:50.479 --> 04:26:04.079
because it's intimate, they can feel nice, you can feel safe.

999
04:26:11.879 --> 04:26:14.799
And as I put that right arm back down where

1000
04:26:14.799 --> 04:26:23.040
it was, we're gonna do the same with your left arm,

1001
04:26:26.360 --> 04:26:36.200
exactly the same. Massagy and the muscles in your arm

1002
04:26:36.719 --> 04:26:44.760
all the way down to your rest, stroking the inside

1003
04:26:44.879 --> 04:26:54.360
of your arm, just being gentle or as firm as

1004
04:26:54.479 --> 04:27:14.479
you require, and then massaging your left hand, stretching the

1005
04:27:14.680 --> 04:27:36.079
fingers gently, massaging the palm of your left hand. You

1006
04:27:36.360 --> 04:28:04.600
feel so so relaxing, so comforting, and I'll just rest

1007
04:28:04.760 --> 04:28:17.159
your left arm back down. The start to massage your back,

1008
04:28:18.920 --> 04:28:26.920
the biggest part of your body, starting at the top,

1009
04:28:30.159 --> 04:28:34.120
starting again where you already have been, the area at

1010
04:28:34.120 --> 04:28:40.600
the top in between your shoulders, near your neck. Going

1011
04:28:40.719 --> 04:28:45.360
back and message in the area again, but this time

1012
04:28:45.719 --> 04:28:58.760
moving downwards, making it downward. Stroke to the middle of

1013
04:28:58.840 --> 04:29:05.239
your back, working from the outside inwards.

1014
04:29:06.360 --> 04:29:07.239
Massage in that.

1015
04:29:09.520 --> 04:29:19.120
Your back, but the outside of your back, the parts

1016
04:29:21.799 --> 04:29:34.639
where your arms would maybe rest against, almost the part

1017
04:29:34.760 --> 04:29:48.120
that connects your front to your back. Just massaging down

1018
04:29:50.319 --> 04:29:59.600
firmly but gently, as firm as you want, moving down

1019
04:30:00.040 --> 04:30:03.479
and moving across a little bed, and moving all the

1020
04:30:03.559 --> 04:30:11.440
way down again, be very gentle yet firm as you choose.

1021
04:30:17.840 --> 04:30:22.479
Eventually you get to the spine. We can message the

1022
04:30:22.680 --> 04:30:26.840
muscles and either side of your spine from the top

1023
04:30:26.959 --> 04:30:33.000
of your neck all the way down to your lower back.

1024
04:30:39.040 --> 04:30:45.079
And we can do that a few times. Sometimes people

1025
04:30:45.280 --> 04:30:52.200
juice the knuckle or the you know, two fingers and

1026
04:30:52.399 --> 04:30:58.399
just go either side of the spine almost just push

1027
04:30:58.559 --> 04:31:01.920
down all the way down to the bottom of the spine,

1028
04:31:03.600 --> 04:31:13.280
each time releasing tension and opening up the body, stretching

1029
04:31:14.399 --> 04:31:21.319
your body so that you feel more relaxed but at

1030
04:31:21.360 --> 04:31:37.680
the same time rejuvenated. And now I'm going to move

1031
04:31:37.799 --> 04:31:46.079
to one side, to your right side, and from the

1032
04:31:46.159 --> 04:31:51.680
bottom of your ribs to your pelvis, I'm going to

1033
04:31:51.799 --> 04:31:58.440
message that area of your back. I'll stretch over the

1034
04:31:58.520 --> 04:32:04.120
other side and I'll pull the muscles gently and massage

1035
04:32:04.319 --> 04:32:08.559
and push from one end that side or the way

1036
04:32:08.639 --> 04:32:13.600
to my side to the middle, in fact, to where

1037
04:32:13.600 --> 04:32:20.280
your spine is massaging that side of your spine the

1038
04:32:20.360 --> 04:32:26.559
opposite side to where I'm standing. It's almost like kneading bread.

1039
04:32:29.000 --> 04:32:35.360
There's that big area which is firm yet lots there

1040
04:32:35.639 --> 04:32:45.079
to message. Potentially one of the most important places to

1041
04:32:45.200 --> 04:32:52.719
actually have a message because you really feel it. You

1042
04:32:52.959 --> 04:32:57.920
really feel the release and the pleasure of having your

1043
04:32:58.000 --> 04:33:05.639
lower back massaged. It releases so much from your body

1044
04:33:07.200 --> 04:33:16.040
that's not useful, starting a healing process which will continue

1045
04:33:16.240 --> 04:33:28.639
long after this recording is over. The message in this

1046
04:33:28.840 --> 04:33:32.759
part of your body not only feels really good for you,

1047
04:33:34.200 --> 04:33:38.639
it's actually fun to do because it is, as I said,

1048
04:33:38.840 --> 04:33:43.919
like kneading bread. It's a part that you can really

1049
04:33:44.040 --> 04:33:51.799
get hold of and really massage deeply. If that's your choice,

1050
04:34:00.159 --> 04:34:01.959
going to move over to the other side of your

1051
04:34:02.000 --> 04:34:11.279
body and do the same with the opposite part of

1052
04:34:11.400 --> 04:34:18.560
your lower back, kneeding and messaging from your side all

1053
04:34:18.639 --> 04:34:25.880
away to the middle of your back where your spine

1054
04:34:26.040 --> 04:34:39.759
is pressing and kneading firm and gentle at the same time.

1055
04:34:41.720 --> 04:34:54.200
It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1056
04:34:54.599 --> 04:35:06.240
relaxation or mixed together plus there's that feeling from your

1057
04:35:06.319 --> 04:35:11.439
stomach as it's being stretched. Even though you're in your

1058
04:35:11.520 --> 04:35:15.840
stomach now, you can feel it being stretched because that

1059
04:35:16.000 --> 04:35:17.880
whole area is connected.

1060
04:35:17.479 --> 04:35:18.200
To your stomach.

1061
04:35:26.959 --> 04:35:31.759
Now we're going to move or move further up to

1062
04:35:31.880 --> 04:35:34.560
your top of your body, and we did the same

1063
04:35:36.360 --> 04:35:43.520
this time, starting with your upper back. Put my hands

1064
04:35:44.159 --> 04:35:51.680
forward over and massive massage in that area up to

1065
04:35:51.799 --> 04:35:55.560
your spine, from the side of your body up to

1066
04:35:55.639 --> 04:36:01.319
your spine to some of that message area, the muscle

1067
04:36:01.439 --> 04:36:07.720
tissue or wherever fatty tissue even will be possibly from

1068
04:36:07.759 --> 04:36:12.400
your chest, because it's all connected. The chest and the

1069
04:36:12.560 --> 04:36:19.119
back connect together. I'm going to be massaging and just

1070
04:36:19.240 --> 04:36:25.959
pulling some of that skin from your side up and

1071
04:36:26.200 --> 04:36:34.880
massaging the area of your upper back all the way

1072
04:36:35.040 --> 04:36:41.520
to your spine. And then I'll move down a bit

1073
04:36:41.599 --> 04:36:44.639
and I'll continue with the middle of your back doing

1074
04:36:44.759 --> 04:36:53.680
exactly the same thing as gentle or as deep as

1075
04:36:53.759 --> 04:37:05.360
you choose. Now I'll move from the other side again

1076
04:37:05.439 --> 04:37:09.959
and do the exact same thing with the top of

1077
04:37:10.080 --> 04:37:19.919
your back on the other side, from pretty much underneath

1078
04:37:19.959 --> 04:37:33.560
your arm area really to your spine, and then continue

1079
04:37:33.639 --> 04:37:40.200
in that all the way down including your lower your

1080
04:37:40.439 --> 04:37:57.560
middle of your back. I'm gonna go to your thighs,

1081
04:37:58.880 --> 04:38:04.360
the backs of your thigh and the sides of your thighs,

1082
04:38:08.599 --> 04:38:17.720
starting with your right leg. Massaging the back and the

1083
04:38:17.919 --> 04:38:26.479
sides of your thighs gently and firmly. There's a lot

1084
04:38:26.560 --> 04:38:30.040
of muscles there. It's an area that can be very

1085
04:38:30.200 --> 04:38:34.400
tense at times and maybe needs a little bit more

1086
04:38:34.479 --> 04:38:38.159
pressure than the rest of the body that's up to you.

1087
04:38:43.040 --> 04:38:48.959
You can gently strike the back of your legs where

1088
04:38:49.959 --> 04:38:54.840
you know, opposite your knee joint or underneath your knee joint,

1089
04:38:56.000 --> 04:39:09.759
very sensitive, gentle area, and working down to your calf muscles.

1090
04:39:12.680 --> 04:39:19.040
Massage in your half muscles thoroughly and deeply, if you choose,

1091
04:39:22.520 --> 04:39:39.439
using both hands and fingers, digging deep to your ankles,

1092
04:39:41.720 --> 04:39:47.319
in the back of your back of your ankles, just

1093
04:39:47.680 --> 04:39:59.240
gently massage in that area, maybe lifting the leg and

1094
04:40:00.159 --> 04:40:14.639
stretching it a little bit. Moving to the right foot,

1095
04:40:22.639 --> 04:40:32.319
massage in the bottom of your feet and the size

1096
04:40:32.479 --> 04:40:43.880
of your feet gently but firm enough so they don't tickle,

1097
04:40:49.400 --> 04:40:54.880
and just allow the pleasure that you get from heaving

1098
04:40:54.959 --> 04:41:04.360
your feet. Message to just overtake you. As I continue

1099
04:41:04.439 --> 04:41:11.040
to message your feet. The bottoms of your feet, the sides,

1100
04:41:13.720 --> 04:41:19.400
your arches, your heel. You can put a lot of

1101
04:41:19.520 --> 04:41:25.360
pressure into your heel and it feels amazing, Yet the

1102
04:41:25.560 --> 04:41:33.639
arches need to be a bit more gentle. Stretching your

1103
04:41:33.799 --> 04:41:40.240
toes gently, the message in the bottoms of your toes

1104
04:41:40.959 --> 04:41:56.240
with my fingers, each one individually. Moving over to the

1105
04:41:56.439 --> 04:42:05.840
left leg to do exactly the same thing. Starting at

1106
04:42:05.880 --> 04:42:10.319
the top of the thighs, work in the back of

1107
04:42:10.400 --> 04:42:17.919
the thighs and the sides, massaging deeply and gently the

1108
04:42:18.119 --> 04:42:32.159
whole area, working all the way down. And this is

1109
04:42:32.200 --> 04:42:38.360
an area that maybe you could like to spend more

1110
04:42:38.479 --> 04:42:47.080
time relaxing and massaging. So perhaps if you wanted, I

1111
04:42:47.159 --> 04:42:51.880
could make a future recording. I want's spend more time

1112
04:42:52.040 --> 04:43:03.400
on one particular area. As you moved down to your

1113
04:43:03.520 --> 04:43:17.400
calf muscles, Massage in your calf muscles firmly and gently,

1114
04:43:23.080 --> 04:43:31.560
move down your ankle into your feet, Massage in the

1115
04:43:32.040 --> 04:43:42.080
backs of your feet, the bottoms of your feet, stretching

1116
04:43:42.319 --> 04:43:48.639
your toes, and massage in each tone individually. And the

1117
04:43:49.040 --> 04:43:54.479
feeling of pleasure and release that you experience when you're

1118
04:43:54.560 --> 04:44:00.959
having your feet massaged feels any good.

1119
04:44:12.560 --> 04:44:12.720
Now?

1120
04:44:16.080 --> 04:44:20.279
As she turn over in your mind. Laying on your back,

1121
04:44:27.720 --> 04:44:41.400
I'm just gonna start again your nick area in your shoulders,

1122
04:44:45.400 --> 04:44:56.159
just to get back in touch with that area. Unless

1123
04:44:56.200 --> 04:45:07.759
we move up, I can clean my hands, make them

1124
04:45:07.840 --> 04:45:13.439
more fresh, because now I'm gonna message your face simply

1125
04:45:17.840 --> 04:45:29.119
starting off with your forehead. Your eyes are closed, I

1126
04:45:29.159 --> 04:45:35.119
can just stretch your eyes a little bit, pushing up

1127
04:45:35.200 --> 04:45:52.360
on your eyebrows, just massaging around your scalp, massaging down

1128
04:45:53.319 --> 04:46:07.360
your cheeks, around your ears, to your jaw, gently, the

1129
04:46:07.560 --> 04:46:25.759
side of your neck, your chin. They just moving down

1130
04:46:29.799 --> 04:46:36.639
if your your neck, down to your chest, starting by

1131
04:46:36.799 --> 04:46:43.919
message in the very top of your chest where the

1132
04:46:44.040 --> 04:46:57.400
collar bone is. Give a side of the collarbone, and

1133
04:46:57.479 --> 04:47:10.159
then just message in the hole of the chest, moving

1134
04:47:10.240 --> 04:47:23.799
the chest around, because it's quite a large area. You

1135
04:47:23.880 --> 04:47:31.639
can move from one side to the next, moving my

1136
04:47:31.840 --> 04:47:42.560
heads underneath pretty much where your arms are stretching up,

1137
04:47:44.759 --> 04:47:47.799
stretching some of the muscles of your back in the process,

1138
04:47:53.080 --> 04:48:01.720
moving up over your chest, and they're moving down again.

1139
04:48:14.479 --> 04:48:19.959
Then allowing my hands. They just massage gently and slide

1140
04:48:20.279 --> 04:48:26.799
down towards your stomach, starting in the middle of your chest,

1141
04:48:30.240 --> 04:48:36.919
and then gradually my hands moving apart and massage in

1142
04:48:37.080 --> 04:48:46.400
and sliding at the same time, moving down to just

1143
04:48:46.520 --> 04:49:02.040
below your red cage, moving down and then messaging up again,

1144
04:49:04.840 --> 04:49:12.720
giving your chest all the attention that it needs to

1145
04:49:12.919 --> 04:49:25.159
feel completely relaxed. Remembering that I'm also going to be

1146
04:49:25.240 --> 04:49:31.240
focusing on your sides as well, an area that really

1147
04:49:31.560 --> 04:49:39.119
doesn't get much attention but feels really good when it's massaged.

1148
04:49:44.040 --> 04:49:48.040
Just stroking my hands down the sides of your body,

1149
04:49:51.840 --> 04:49:55.240
just below your arms, all the way down to your hips.

1150
04:50:04.919 --> 04:50:10.759
Now move into your stomach area. I'm going to stand

1151
04:50:10.880 --> 04:50:13.560
one side of you like I did when I dig

1152
04:50:13.639 --> 04:50:19.880
your lower back. I'm gonna do a similar process of

1153
04:50:20.119 --> 04:50:34.919
just stretching the muscles from your side, gently messaging from

1154
04:50:34.959 --> 04:50:42.599
one side to the next, move in the whole area

1155
04:50:43.680 --> 04:50:47.599
from below your ribs all the way down to below

1156
04:50:47.680 --> 04:50:57.279
your belly button, and then move around to the other

1157
04:50:57.400 --> 04:51:13.200
side of you and repeat that process of relaxing deeply, calmly.

1158
04:51:16.319 --> 04:51:23.520
You feel loose, You feel free. And it's something about

1159
04:51:23.639 --> 04:51:28.479
having your stomach message that's different from any other part

1160
04:51:32.000 --> 04:51:36.520
because we do have a tendency of holding a different

1161
04:51:36.639 --> 04:51:40.680
kind of stress in our stomach that we may not

1162
04:51:40.799 --> 04:51:51.759
be aware of. There's an owl message your stomach in

1163
04:51:51.919 --> 04:51:59.400
front of your stomach, making circles around your belly button,

1164
04:52:05.119 --> 04:52:14.680
and then going the other way around. There's a gentleness

1165
04:52:14.880 --> 04:52:20.840
and a freedom that comes from feeling how you're feeling.

1166
04:52:26.400 --> 04:52:33.599
As I now move down the tops of your thighs, muscles,

1167
04:52:34.200 --> 04:52:39.119
massaging them, and I can do this to your legs

1168
04:52:39.159 --> 04:52:49.840
at the same time, pressing down, massaging deeply those muscles

1169
04:52:49.919 --> 04:52:58.840
in your thighs, the front of your thighs, and moving

1170
04:52:59.040 --> 04:53:10.080
down to your knees, gently massaging your knees, Sliding down

1171
04:53:10.200 --> 04:53:17.279
your shins, putting pressure on either side of your shin gently,

1172
04:53:19.959 --> 04:53:34.159
softly but firmly, moving down to your ankles, stroking the

1173
04:53:34.360 --> 04:53:44.919
tops of your feet, and then with each foot in

1174
04:53:45.040 --> 04:53:50.159
each hand, just gently messaging the whole of the foot,

1175
04:53:54.439 --> 04:53:59.880
the top, the bottom, your heel, your ankle, your toe,

1176
04:54:02.439 --> 04:54:11.119
message in every part of your feet. It feels so

1177
04:54:11.400 --> 04:54:22.599
good just to let go and enjoy the process, enjoy

1178
04:54:26.159 --> 04:54:41.520
feeling so deeply relaxed. So much comfort and so many

1179
04:54:41.759 --> 04:54:58.319
feelings become just from touching your skin, and you can

1180
04:54:58.560 --> 04:55:08.919
just lie there for as long as you choose, enjoying

1181
04:55:09.159 --> 04:55:20.200
the feeling of deep comfort from being massaged by me,

1182
04:55:27.360 --> 04:55:49.319
enjoy feeling deep las and all we're gonna do is

1183
04:55:52.959 --> 04:56:09.439
blow out some candles. In your mind, there are going

1184
04:56:09.520 --> 04:56:19.880
to be a hundred candles, and you're going to blow

1185
04:56:20.080 --> 04:56:30.479
each one out individually, one by one, starting at one hundred.

1186
04:56:31.560 --> 04:56:38.919
As I count down all the way down to one,

1187
04:56:43.400 --> 04:56:52.319
and each time I say a number, you can imagine

1188
04:56:52.360 --> 04:56:58.799
that candle in front of you, and I'd like you

1189
04:56:58.959 --> 04:57:18.240
to actually, sickly gently blow that candle out, just so

1190
04:57:18.319 --> 04:57:28.000
it's not big blows, just a gentle, and that candle.

1191
04:57:29.080 --> 04:57:30.000
Will extinguish.

1192
04:57:34.720 --> 04:57:39.560
And then I'll say the next number, So we moved down.

1193
04:57:42.520 --> 04:57:43.240
And you can just.

1194
04:57:46.959 --> 04:57:55.959
Blow that one out as well. And as we move

1195
04:57:56.360 --> 04:58:07.400
down the numbers, you'll find yourself feeding more and more relaxed.

1196
04:58:10.400 --> 04:58:11.159
If you need.

1197
04:58:12.720 --> 04:58:21.959
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1198
04:58:25.799 --> 04:58:33.279
In fact, you may struggle to blow out all one

1199
04:58:33.439 --> 04:58:46.680
hundred of these candles as you feel.

1200
04:58:49.319 --> 04:59:03.279
More and more deeply relaxed, more and more.

1201
04:59:07.080 --> 04:59:22.799
Deeply tired, and the further you go down, the more

1202
04:59:24.479 --> 04:59:36.639
your mind starts to drift. You may find that you

1203
04:59:38.040 --> 04:59:51.520
stop listening to me after a while, and even though

1204
04:59:51.639 --> 05:00:00.759
there maybe background sounds where you are, you'll be aware

1205
05:00:00.799 --> 05:00:16.439
of those sounds at the moment, be may start just

1206
05:00:20.119 --> 05:00:39.479
not even notice them at all because they're unimportant. Where

1207
05:00:39.599 --> 05:00:47.159
I am, I've got the sounds of the birds, there's horrors,

1208
05:00:47.319 --> 05:00:55.319
the pigeon who likes to say hello. Sometimes there's the

1209
05:00:55.400 --> 05:01:05.959
odd plane that goes by, maybe traffic and trains in

1210
05:01:06.080 --> 05:01:18.400
the distance. But none of that scene is important whatsoever.

1211
05:01:23.200 --> 05:01:37.599
Or candles you blow out, less important anything is. Or

1212
05:01:38.040 --> 05:01:48.840
candles you blow out, the further you seem to move

1213
05:01:49.520 --> 05:02:09.599
away from sounds, from general date days, stuff seems to just.

1214
05:02:11.639 --> 05:02:13.119
Move away.

1215
05:02:15.319 --> 05:02:31.520
On its own. You feel more calmer with every candy

1216
05:02:31.919 --> 05:02:51.639
blowout guiding you to the next number. Did you hear

1217
05:02:51.840 --> 05:03:02.560
me say? And then you blow that candle out to

1218
05:03:10.880 --> 05:03:34.360
So easy, so simple. I'm gonna start by introducing the

1219
05:03:34.639 --> 05:03:51.560
first candle. This is a hundred first candle, she is

1220
05:03:52.080 --> 05:04:08.680
one hundred. When you blow the candle out, you'll find

1221
05:04:10.439 --> 05:04:26.159
immediately a slight change in how you feel, as well

1222
05:04:26.240 --> 05:04:40.919
as a real sense of positivity growing within you, relaxation

1223
05:04:41.520 --> 05:05:10.240
and sleepiness expanding. Starting with one hundred blown up by

1224
05:05:10.560 --> 05:06:20.680
candle now ninety nine, candle ninety eight, candle ninety seven,

1225
05:06:43.080 --> 05:08:16.080
cam ninety six, and ninety five and ninety four, candle

1226
05:08:21.880 --> 05:10:18.119
ninety three, ninety two, ninety one, hand ninety eighty nine,

1227
05:10:35.479 --> 05:14:27.880
hand eighty eight, eight, canto eighty eighty five, eight it.

1228
05:15:36.240 --> 05:15:45.279
Two two.

1229
05:16:23.880 --> 05:17:22.040
US can.

1230
05:17:26.119 --> 05:18:02.599
Seventy nine, can do seventy eight, can do seventy seven,

1231
05:18:13.959 --> 05:19:15.159
candle seventy six, candle seventy five, candle seventy four, candle

1232
05:19:19.279 --> 05:20:23.400
seventy three, candle seventy two, candle seventy one and seventy

1233
05:20:23.560 --> 05:21:30.880
one and seventeen and sixty nine, candle sixty eight, candle

1234
05:21:33.000 --> 05:22:36.159
sixty seven, candle sixty five, candle sixty four, candle sixty four,

1235
05:22:52.159 --> 05:23:56.279
candle sixty three, candle sixty cheer sixty one, candle sixty

1236
05:24:33.080 --> 05:25:44.159
fifty nine and fifty eight. Can fifty seven, fifty six,

1237
05:26:12.880 --> 05:27:28.520
candle fifty five, candle fifty four, handle fifty three, candle

1238
05:27:31.560 --> 05:29:12.959
fifty two, candle fifty two. Can tolone see candle fifty one,

1239
05:29:33.080 --> 05:31:27.279
candle fifty candle forty nine, candle forty eight, candle forty seven,

1240
05:31:56.599 --> 05:33:48.360
candle forty six, count forty five, candle forty two candle

1241
05:33:52.880 --> 05:33:54.040
what you one.

1242
05:34:26.759 --> 05:34:27.400
Can do.

1243
05:34:32.400 --> 05:35:12.439
Fourty candle.

1244
05:35:15.880 --> 05:35:17.400
Thirty nine.

1245
05:35:51.200 --> 05:38:00.319
And thirty eight can't thirty seven candle thirty five at

1246
05:38:05.319 --> 05:40:11.119
thirty four and thirty three hand thirty one can sty

1247
05:41:27.159 --> 05:43:49.319
and twoe ten nine, twenty eight candle, twenty seven candle

1248
05:43:53.599 --> 05:46:07.560
twenty six candle went five when enbout twenty three.

1249
05:46:45.639 --> 05:46:46.159
Can do.

1250
05:46:48.159 --> 05:48:09.319
Twenty tent to had wait.

1251
05:48:46.880 --> 05:49:12.759
And two.

1252
05:49:15.639 --> 05:51:01.080
Nine candle seventeen candle six day.

1253
05:51:58.400 --> 05:53:41.759
Four two.

1254
05:54:18.279 --> 05:54:57.639
And and.

1255
05:56:15.000 --> 06:00:21.279
Nine kam eight count on Si two.

1256
06:02:26.119 --> 06:02:33.720
Candle or.

1257
06:02:39.560 --> 06:02:46.759
Let go of all of those thoughts, worries, concerns about

1258
06:02:46.840 --> 06:02:53.400
the past, thoughts about the future, and even things you've

1259
06:02:53.400 --> 06:03:01.159
been thinking about today. Just let it all go because

1260
06:03:01.240 --> 06:03:08.840
none of it is useful in this moment. This is

1261
06:03:09.840 --> 06:03:29.319
your opportunity to just focus on feeling relaxed, allowing yourself

1262
06:03:29.439 --> 06:03:37.240
to get in touch with that natural sense of peace

1263
06:03:39.880 --> 06:03:45.560
that we all have within us. It's available for everyone.

1264
06:03:46.720 --> 06:03:51.599
It just sometimes takes a little bit of effort to

1265
06:03:51.799 --> 06:03:57.840
set up the right time and place in order for

1266
06:03:57.959 --> 06:04:04.880
you to just let go. Because when you do decide

1267
06:04:07.279 --> 06:04:12.599
to let go and relax, that's what your body starts

1268
06:04:12.680 --> 06:04:22.919
to do because you've chosen, You've chosen to just allow

1269
06:04:23.080 --> 06:04:28.919
your body to unwind and your mind starts to slow down,

1270
06:04:32.240 --> 06:04:36.639
and it's a nice feeling. It's a nice feeling at

1271
06:04:36.680 --> 06:04:42.599
the beginning, just to know that you have chosen to

1272
06:04:42.759 --> 06:04:51.799
decide to relax deeply, and because you've made that decision,

1273
06:04:53.599 --> 06:05:00.639
your body or just follow suit, because sometimes all the

1274
06:05:00.799 --> 06:05:05.560
muscles in your body need is just permission from you

1275
06:05:06.599 --> 06:05:15.080
to relax. Because so often we're busy, we're going from

1276
06:05:15.200 --> 06:05:19.159
here to there, we're walking around, and we're doing stuff,

1277
06:05:21.479 --> 06:05:27.799
and the body doesn't have any time or space to

1278
06:05:28.000 --> 06:05:34.959
really relax deeply. So it kind of waits for you

1279
06:05:35.279 --> 06:05:44.439
to lead the way, waits for your permission. And when

1280
06:05:44.479 --> 06:05:51.240
you do give your permission, when you give the say so,

1281
06:05:51.479 --> 06:05:59.240
when you say okay, it's time for your body to

1282
06:05:59.439 --> 06:06:08.159
let go completely and relax totally, your body just follows.

1283
06:06:11.159 --> 06:06:16.560
It's like a breath of relief. Ah, good luck and

1284
06:06:16.680 --> 06:06:23.720
now relax. That feeling at the end of a day

1285
06:06:23.759 --> 06:06:28.159
of very physical day that you may experience in the past,

1286
06:06:29.240 --> 06:06:31.759
where you get home and you just sit down in

1287
06:06:31.880 --> 06:06:36.080
a chair, maybe you kick your shoes off, and ah,

1288
06:06:36.919 --> 06:06:42.319
feels so nice. Know that you don't have to get

1289
06:06:42.439 --> 06:06:46.840
up again for a little while at least, and if

1290
06:06:46.880 --> 06:06:49.520
you choose, you can just sit there for maybe an

1291
06:06:49.599 --> 06:07:02.840
hour to It feels blissful and just by sitting down

1292
06:07:03.159 --> 06:07:07.799
like that, your body knows that it's time to relax.

1293
06:07:09.439 --> 06:07:15.319
Your body has been given permission from you. Because it's

1294
06:07:15.360 --> 06:07:25.560
a mindset. In your mind, you're prepared to let go

1295
06:07:25.720 --> 06:07:35.599
of everything and just completely allow all of the stress

1296
06:07:35.799 --> 06:07:45.439
of your body to evaporate. Any tensions can just gradually.

1297
06:07:47.479 --> 06:07:47.840
Vanish.

1298
06:07:54.360 --> 06:08:06.040
It's almost like magic, really, because that sense of relaxation

1299
06:08:06.360 --> 06:08:12.360
in your body, it's a very natural state. It's not

1300
06:08:12.520 --> 06:08:17.360
something unusual. It may feel unusual when you first start

1301
06:08:17.439 --> 06:08:21.919
to relax, if you if you haven't really spent a

1302
06:08:22.000 --> 06:08:26.240
lot of time focusing and giving yourself this space to

1303
06:08:26.439 --> 06:08:33.639
let go completely and relax may seem almost alien, but

1304
06:08:33.759 --> 06:08:39.639
it isn't. It's actually the most natural thing in the

1305
06:08:39.720 --> 06:08:50.240
world to let go completely, to relax totally, the most

1306
06:08:50.639 --> 06:09:01.520
natural thing in the world to allow yourself to feel

1307
06:09:03.040 --> 06:09:09.639
really calm in your mind. And it is almost like

1308
06:09:09.799 --> 06:09:19.400
a literal unwinding. It's like you press a button and

1309
06:09:19.560 --> 06:09:25.759
all the tension just releases, and it's like a wheel,

1310
06:09:26.119 --> 06:09:30.360
like a cog, like the inside of a clock, just unwinding.

1311
06:09:31.000 --> 06:09:34.919
And it's almost like you could see the little wind

1312
06:09:35.040 --> 06:09:40.880
up knob that's used just going the opposite way that

1313
06:09:40.959 --> 06:09:46.880
you choose to wind it up, and the energy that

1314
06:09:47.119 --> 06:09:57.319
frimetic stress for energy gradually winding down, losing its power,

1315
06:09:58.639 --> 06:10:06.040
losing its strength. As a sense of relaxation becomes stronger

1316
06:10:07.240 --> 06:10:18.200
and deeper, and you may find at more relaxed, you

1317
06:10:18.400 --> 06:10:29.599
feel that your mind starts to wonder, maybe seem to

1318
06:10:29.720 --> 06:10:34.279
stop listening to me for a while, your mind goes

1319
06:10:34.439 --> 06:10:39.759
somewhere else, and then you realize you're listening to me again,

1320
06:10:42.479 --> 06:10:49.279
and that's just your mind drifting to sleep, which is

1321
06:10:49.439 --> 06:11:00.439
quite natural, because sometimes when we're stressed and tense, we

1322
06:11:01.000 --> 06:11:05.439
may not actually be aware of what we need, and

1323
06:11:05.599 --> 06:11:14.240
we physically, your emotionally need in this moment. But when

1324
06:11:14.439 --> 06:11:22.080
you allow your body and mind to relax completely and

1325
06:11:22.279 --> 06:11:30.959
you let go of all thoughts, concerns, worries, ideas, all

1326
06:11:31.439 --> 06:11:35.279
letting them go, allow them to drop onto the floor,

1327
06:11:40.799 --> 06:11:46.759
you start to get in touch with the feelings of

1328
06:11:48.639 --> 06:11:59.360
such relaxation. Feels so nice to be in touch with

1329
06:12:00.360 --> 06:12:10.240
the calmness of the different body parts as they become looser.

1330
06:12:11.479 --> 06:12:12.240
And looser.

1331
06:12:16.400 --> 06:12:28.639
Even your breathing seems easier and more natural, effortless, as

1332
06:12:28.680 --> 06:12:34.639
that call outs through your mouth or nose into your lungs,

1333
06:12:37.360 --> 06:12:45.720
breathing in comforts and relaxation, and then just breathing out

1334
06:12:45.959 --> 06:12:54.840
any excess remain intention stress from every part of your

1335
06:12:54.919 --> 06:13:03.360
body and mind. As you start to focus on your mind,

1336
06:13:05.159 --> 06:13:14.040
maybe you notice that things come to a standstill, maybe

1337
06:13:14.479 --> 06:13:23.080
just much much lower than before, because your mind is

1338
06:13:23.200 --> 06:13:34.080
not really needed when listening to my voice, which allows

1339
06:13:34.159 --> 06:13:40.080
your mind to relax just as deeply as your body.

1340
06:13:42.840 --> 06:13:54.840
And that synchronicity between the relaxation of your body relaxation

1341
06:13:55.799 --> 06:14:08.080
of your mind, let you know, and feeling completely calm, loose, and.

1342
06:14:08.240 --> 06:14:12.360
Relaxed is.

1343
06:14:14.159 --> 06:14:30.159
A great healing experience fear and has so many positive

1344
06:14:30.520 --> 06:14:38.319
benefits for your body and mind and your life. To

1345
06:14:38.439 --> 06:14:47.040
be able to let go everything and to relax completely

1346
06:14:48.959 --> 06:14:57.080
you know, all parts of your body and mind, even

1347
06:14:57.159 --> 06:15:12.840
your bones relaxed, all your muscles are relaxed, even the

1348
06:15:13.159 --> 06:15:26.479
skin that covers your body is relaxed. Every hair.

1349
06:15:29.639 --> 06:15:32.720
You have is also.

1350
06:15:34.520 --> 06:15:51.680
Deeply relaxed. And your brain really starts to feel the benefits.

1351
06:15:52.959 --> 06:15:53.279
Of this.

1352
06:15:54.880 --> 06:16:07.240
Heathing relaxation. And as you focus on the inside of

1353
06:16:07.360 --> 06:16:13.040
your scalp where your brain is, you can start to

1354
06:16:13.319 --> 06:16:22.919
realize and notice the benefits of your brain relaxing depay

1355
06:16:27.360 --> 06:16:37.279
and as your brain continues to relax sends those messages

1356
06:16:38.919 --> 06:16:44.759
to the rest of your body and to your mind

1357
06:16:46.680 --> 06:17:05.560
to rely, relax e, more deepay, relax in the more completely,

1358
06:17:09.119 --> 06:17:21.040
letting go of any remaining thoughts or concerns, allow them

1359
06:17:21.439 --> 06:17:27.240
just to drop onto the floor because they're no longer

1360
06:17:27.560 --> 06:17:41.319
necessary in this moment, this moment of deep reaxation and calmness,

1361
06:17:43.680 --> 06:18:10.319
feeling your brain with deep, concentrated healing, calming, relaxing every

1362
06:18:11.000 --> 06:18:30.919
part of your brain feeling so los and comfortable, so relaxed.

1363
06:18:32.080 --> 06:18:39.520
And be peaceful. Your brain feels.

1364
06:18:40.680 --> 06:18:51.520
So light, that's so healthy, that sense of deep deep

1365
06:18:51.799 --> 06:19:07.119
comfort reading does allow you to enjoy those ever increasing

1366
06:19:07.599 --> 06:19:22.560
sensations of comfort that are spreading throughout your body, relaxing

1367
06:19:23.159 --> 06:19:38.360
each and every muscle of your body, deeper and deeper,

1368
06:19:41.479 --> 06:19:59.119
much more deeper than before, much more comfort spreading through

1369
06:20:00.520 --> 06:20:14.599
your body. Your mind, be so peaceful and calm, so.

1370
06:20:17.000 --> 06:20:18.799
Very very.

1371
06:20:20.279 --> 06:20:33.599
Peaceful in avery part of your body, letting go the

1372
06:20:35.080 --> 06:20:58.040
a everything averything, so peaceful and calm, so relax very

1373
06:20:59.400 --> 06:21:21.400
second the passes you feel dper dper relaxed, dper and

1374
06:21:23.279 --> 06:21:33.000
dper relax car so cal.

1375
06:21:37.000 --> 06:21:38.680
Bce for.

1376
06:21:41.479 --> 06:21:50.799
So very peace from your head bound to your toys.

1377
06:21:53.919 --> 06:22:06.639
Such peace and comfort, throw in all all the time, such.

1378
06:22:07.040 --> 06:22:22.040
Peace and comfort spreading through your body, your mind deeper, deeper,

1379
06:22:24.919 --> 06:22:38.200
such comfort spreading and sinking deeper into ay muscle of

1380
06:22:38.400 --> 06:22:55.959
your body. Suddenly you feel amazing, so relaxed, so pa

1381
06:22:56.200 --> 06:23:21.520
so so rel peaceful, letting go everything, Going to do

1382
06:23:21.799 --> 06:23:29.200
a body scan, focusing on firstly how you feel in

1383
06:23:29.319 --> 06:23:34.720
your body, not trying to change how you feel, not

1384
06:23:35.200 --> 06:23:39.919
trying to relax, not trying to move away from any

1385
06:23:40.040 --> 06:23:49.119
discomfort or stress or tension. Just accepting, observing and accepting

1386
06:23:49.720 --> 06:23:53.080
how you feel in the different parts of your body,

1387
06:23:55.080 --> 06:24:04.159
just allowing yourself to be exactly as you are, to notice,

1388
06:24:04.919 --> 06:24:13.040
to get in touch with how you actually feel in

1389
06:24:13.159 --> 06:24:23.119
this moment. I'm going to start off by focusing on

1390
06:24:23.279 --> 06:24:35.799
your hands. Just be aware of your hands. I'd like

1391
06:24:35.919 --> 06:24:40.319
you to move your hands around, just maybe move your

1392
06:24:40.560 --> 06:24:47.799
fingers a little bit. I've been enclosing your hands very gently,

1393
06:24:49.439 --> 06:24:55.119
just so that you can get in touch with how

1394
06:24:55.240 --> 06:25:09.439
your hands and your fingers out very very slow movements.

1395
06:25:17.840 --> 06:25:25.599
Focusing now on your feet, and if you can just

1396
06:25:25.759 --> 06:25:30.840
do kind of an equivalent with your feet, is you've

1397
06:25:31.080 --> 06:25:39.599
just done with your hands, maybe turning your ankles, moving

1398
06:25:39.680 --> 06:25:51.479
your feet around, moving your toes gently, only very gently

1399
06:25:51.759 --> 06:26:03.680
and very slowly, noticing how your feet feel in this moment.

1400
06:26:10.599 --> 06:26:16.720
Focusing now and your eyes. I'd like you to just

1401
06:26:18.400 --> 06:26:24.200
focus on your eyelids. Maybe you can open and close

1402
06:26:24.279 --> 06:26:28.479
your eyes a couple of times to really get in

1403
06:26:28.680 --> 06:26:32.799
touch with how you feel when you do close your eyes.

1404
06:26:34.919 --> 06:26:41.319
The muscle changes in your eyes when you do close them.

1405
06:26:44.200 --> 06:26:50.560
Maybe raising your eyebrows. It stretches the tops of your eyes,

1406
06:26:53.799 --> 06:27:02.080
perhaps squint in your eyes, scrunch up your eyes just

1407
06:27:02.159 --> 06:27:08.479
so you can here it. Get in touch with all

1408
06:27:08.639 --> 06:27:15.720
aspects of how your eyes feel.

1409
06:27:18.119 --> 06:27:18.599
Right now.

1410
06:27:27.959 --> 06:27:34.479
Now focusing on your thighs, and it just starts you

1411
06:27:34.639 --> 06:27:45.520
to gently tense your thighs, just very very gently, just enough.

1412
06:27:46.599 --> 06:27:54.159
So you can become more attuned.

1413
06:27:55.040 --> 06:28:04.200
To the physical sensation of your upper legs, the front

1414
06:28:04.319 --> 06:28:12.000
of your thighs, and the backs of your thigh noticing

1415
06:28:14.159 --> 06:28:31.240
and observing how your thighs feel right now. Moving your

1416
06:28:31.439 --> 06:28:39.720
focus to the back of your neck. Just noticing the

1417
06:28:39.880 --> 06:28:46.000
back of your neck the muscles, and of course they

1418
06:28:46.240 --> 06:28:50.680
lead to the side of your neck. They also lead

1419
06:28:51.040 --> 06:28:56.159
to the top of your back, which leads to your shoulders,

1420
06:28:57.799 --> 06:29:01.439
so it's your focus are on the back of your neck.

1421
06:29:03.439 --> 06:29:09.880
Maybe you can move your head gently upwards as if

1422
06:29:09.919 --> 06:29:17.319
you're looking up, Maybe moving your head down as if

1423
06:29:17.360 --> 06:29:24.319
you're looking down. Perhaps moving your head side to side,

1424
06:29:25.479 --> 06:29:38.840
right to left, only very slowly and very gently. You're

1425
06:29:38.840 --> 06:29:44.560
not trying to force anything. It has to be very

1426
06:29:46.919 --> 06:29:52.720
very gentle, just so that you can.

1427
06:29:54.279 --> 06:29:55.880
Be more.

1428
06:29:57.560 --> 06:30:06.959
In touch with the feelings, with the sensations, the physical

1429
06:30:08.360 --> 06:30:15.279
sensations of how on the back of your neck feels

1430
06:30:17.080 --> 06:30:17.599
right now.

1431
06:30:25.159 --> 06:30:25.560
As we.

1432
06:30:27.560 --> 06:30:36.200
Now focus on the tops of your arms, the parts

1433
06:30:36.319 --> 06:30:41.000
where your biceps and your triceps are between your elbow

1434
06:30:41.080 --> 06:30:49.200
and your shoulders. So you focus on those parts, the

1435
06:30:49.360 --> 06:30:56.360
tops of your arms. You may like to just tense them,

1436
06:30:57.240 --> 06:31:08.200
but very very gently and slowly, so you're not straining

1437
06:31:08.599 --> 06:31:19.560
or putting any pressure whatsoever on your arms. It's just

1438
06:31:20.119 --> 06:31:28.919
slowly you can gain more of a sense of how

1439
06:31:29.240 --> 06:31:41.560
your upper arms are feeling in this moment, just noticing

1440
06:31:43.040 --> 06:31:54.240
as you gently, very gently and slowly tighten the muscles

1441
06:31:55.639 --> 06:32:04.639
and then let go. Notice how the tops of your

1442
06:32:04.840 --> 06:32:24.000
arms feel right now. As we now focus on your stomach,

1443
06:32:26.840 --> 06:32:31.439
the area the lower abdomen area below your belly button,

1444
06:32:33.840 --> 06:32:41.080
moving all the way down to your hips, just above

1445
06:32:41.159 --> 06:32:54.360
your grind. Maybe you're able to tense these muscles in

1446
06:32:54.520 --> 06:33:10.319
the area very very gently and slowly. If that's a

1447
06:33:10.479 --> 06:33:17.840
difficult thing to do, maybe you can just move your body,

1448
06:33:20.479 --> 06:33:25.439
pushing your stomach up, maybe moving a little bit to

1449
06:33:25.520 --> 06:33:33.479
a side using your hips, just so can get more.

1450
06:33:34.880 --> 06:33:36.119
In tune.

1451
06:33:37.520 --> 06:33:46.880
With how you're lower up to an area is feeling

1452
06:33:49.680 --> 06:34:07.240
in this moment. Just noticing the physical sensations or your

1453
06:34:07.439 --> 06:34:20.639
lower abdomen as you move.

1454
06:34:22.360 --> 06:34:23.599
Your attention.

1455
06:34:25.560 --> 06:34:37.080
To your mouth, notice in your lips, the inside your mouth,

1456
06:34:39.319 --> 06:34:56.520
your teeth, your guns, your tongue, just noticing how your

1457
06:34:56.680 --> 06:35:05.919
tongue and your mouth feels. It may help by moving

1458
06:35:06.240 --> 06:35:12.720
your tongue around your mouth, moving it to your left,

1459
06:35:14.479 --> 06:35:20.159
maybe pressing it gently against the side of your mouth,

1460
06:35:21.720 --> 06:35:26.680
and then to the right, gently to the side of

1461
06:35:26.799 --> 06:35:34.720
your mouth, perhaps pressing up against the top of your mouth,

1462
06:35:35.919 --> 06:35:41.759
and then down gently against the bottom of your mouth,

1463
06:35:44.479 --> 06:35:52.080
always very slowly and a very.

1464
06:35:54.520 --> 06:35:55.799
Very gentle.

1465
06:36:00.319 --> 06:36:01.479
So that you can.

1466
06:36:05.080 --> 06:36:17.400
Be aware of how you feel in your mouth area.

1467
06:36:28.680 --> 06:36:49.240
Now got to focus on your wrists, and I'll ask

1468
06:36:49.439 --> 06:36:58.040
you to maybe just routine your wrists by moving your

1469
06:36:58.240 --> 06:37:13.479
hands in a circular motion very gently and slowly, just slowly,

1470
06:37:13.919 --> 06:37:35.080
can feel the sensations that you are currently experiencing in

1471
06:37:38.119 --> 06:37:48.520
your wrists. Perhaps move in your hands up and down

1472
06:37:51.200 --> 06:38:18.560
again very very gently and slowly, very chins and slow

1473
06:38:32.639 --> 06:38:49.680
now start to observe your lower back. The bad part

1474
06:38:50.000 --> 06:38:59.759
is just above of your hips, where your cosix are

1475
06:39:07.240 --> 06:39:13.439
a whole area which also really does include the side

1476
06:39:14.400 --> 06:39:19.919
of your body, because those muscles are very much connected

1477
06:39:25.200 --> 06:39:32.520
as those muscles also move into your hiperia, connect into

1478
06:39:32.639 --> 06:39:47.599
your buttocks the side of your hips, and if you're

1479
06:39:48.880 --> 06:39:57.639
physically able to do so, maybe you can very gently

1480
06:39:59.680 --> 06:40:13.119
just move your body eviss slightly, very slowly, some side

1481
06:40:13.319 --> 06:40:33.360
to side, just enough to gauge how you feel in

1482
06:40:33.520 --> 06:40:49.479
your lower back. Perhaps secret even move your hips gently

1483
06:40:51.799 --> 06:41:07.360
up and down, gently and slowly in order to be

1484
06:41:07.919 --> 06:41:17.240
in touch with the physical sensations of your lower back.

1485
06:41:34.319 --> 06:41:41.840
As we know your attention.

1486
06:41:45.279 --> 06:41:53.040
To your joel an area for your chin all the

1487
06:41:53.080 --> 06:42:01.639
way up the near your ears are all of your jaw.

1488
06:42:11.919 --> 06:42:18.759
You can just if it's okay to do so, gently

1489
06:42:20.200 --> 06:42:30.080
open your mouth nor wide noe stretching, just very gently

1490
06:42:30.360 --> 06:42:41.720
and slowly open in your mouth and enclose in your

1491
06:42:41.840 --> 06:43:03.360
mouth very gently and slowly, so you can pink touch

1492
06:43:10.200 --> 06:43:43.560
with how your jaw feels. Now, I like to sit

1493
06:43:43.799 --> 06:43:59.720
now you're chest around. You don't need to do anything

1494
06:44:01.720 --> 06:44:08.560
to move your chest because it moves every time you breathe.

1495
06:44:13.840 --> 06:44:17.520
It moves very gently.

1496
06:44:18.840 --> 06:44:20.880
And slowly.

1497
06:44:22.680 --> 06:44:37.759
Automatically with each breath you take. As you focus on.

1498
06:44:40.200 --> 06:45:25.400
How your chest feels when you breathe believe in your focus.

1499
06:45:26.959 --> 06:45:39.720
To your forearms, with your elbows. Maybe you're able to

1500
06:45:42.520 --> 06:45:44.319
very gently.

1501
06:45:45.680 --> 06:45:47.840
And slowly.

1502
06:45:49.520 --> 06:45:58.080
Dense the muscles in your forearms, and when you do that,

1503
06:45:58.560 --> 06:46:22.119
you can feel your elbows as well, very gently and slowly,

1504
06:46:30.599 --> 06:47:10.439
gently and softly observing your forearms and helpers. Now make

1505
06:47:10.520 --> 06:47:24.919
a focus the rest of your back, your upper back

1506
06:47:29.439 --> 06:47:46.880
in the middle, the middle of your back. Again, this

1507
06:47:47.560 --> 06:47:57.680
part of your body moves also every time you breath.

1508
06:48:02.599 --> 06:48:13.400
You mean one night to that usually where should serve

1509
06:48:16.080 --> 06:48:23.000
your upper back in the middle of your back. He

1510
06:48:23.439 --> 06:49:20.080
can really feel that gento and lovement. Moving your focus

1511
06:49:22.040 --> 06:49:29.439
into your hip area, your butty as.

1512
06:49:31.639 --> 06:49:31.959
Gray.

1513
06:49:34.759 --> 06:50:09.560
There's muscles at those bones in your midsection. Just noticing

1514
06:50:11.959 --> 06:50:32.279
how your hips feel right now, you can very very

1515
06:50:32.880 --> 06:50:47.639
gently move your hips, maybe side to side very gently

1516
06:50:47.959 --> 06:51:13.840
and m yeah, ent.

1517
06:51:21.240 --> 06:51:22.040
Softly.

1518
06:51:29.799 --> 06:51:30.119
M's.

1519
06:51:36.599 --> 06:51:53.360
Everything starts to slow down, including the thoughts in your

1520
06:51:53.479 --> 06:52:05.279
mind and your mind itself just starts to gradually. It

1521
06:52:05.360 --> 06:52:11.799
doesn't have to be instant, but just gradually starting too.

1522
06:52:13.119 --> 06:52:21.880
It's almost like time is storing chin. It's a slower

1523
06:52:22.040 --> 06:52:29.919
pace to maybe what you're used to in your day

1524
06:52:30.000 --> 06:52:52.000
to day life. It's a slower movement of energy, very

1525
06:52:56.400 --> 06:53:04.840
small movements which make up the larger movements, which is

1526
06:53:04.880 --> 06:53:12.639
always the case. Now, when you move your hand, it

1527
06:53:12.759 --> 06:53:15.520
might seem like it's one movement, but it's lots of

1528
06:53:16.319 --> 06:53:23.720
minute different muscles moving in accordance with each other. And

1529
06:53:28.720 --> 06:53:41.040
what happens in this space that we're sharing is we

1530
06:53:41.279 --> 06:54:02.200
move from that big movement into those smaller movements. Starting

1531
06:54:02.319 --> 06:54:13.159
to focus on how your body feels, not just as

1532
06:54:13.200 --> 06:54:17.479
a whole, not just oh, i'm feel in this way.

1533
06:54:17.560 --> 06:54:23.680
I'm feeling stressed or tense, or I'm feeling relaxed and calm,

1534
06:54:25.000 --> 06:54:31.599
I'm feeling this way, I'm feeling that way. Starting to

1535
06:54:31.840 --> 06:54:43.040
notice that your body begins to present to you small

1536
06:54:44.159 --> 06:55:03.560
feelings around your body, small physical sensations or legs, whether

1537
06:55:03.959 --> 06:55:16.759
pleasurable or not. Maybe resisting the temptation to label them

1538
06:55:19.639 --> 06:55:27.279
or to judge them those feelings, just thinking them, thinking

1539
06:55:27.319 --> 06:55:40.479
about them is just being neutral, just feelings, not being

1540
06:55:41.560 --> 06:55:51.880
particularly concerned, just noticing what your body is telling you.

1541
06:56:00.000 --> 06:56:06.119
Feelings in your arms, instead of feeling the whole of

1542
06:56:06.240 --> 06:56:16.279
the arm. Maybe notice those individual feelings, all those different

1543
06:56:16.479 --> 06:56:29.840
muscles and the skin, the hairs of your arms, all

1544
06:56:29.880 --> 06:56:43.680
the internal parts of your arms, the veins, the bones,

1545
06:56:46.599 --> 06:56:52.599
just being aware of maybe your elbow on your right

1546
06:56:52.799 --> 06:57:03.400
arm has a certain feeling. Maybe you left wrist also

1547
06:57:03.720 --> 06:57:26.720
has its own individual physical sensation. What about your forearm

1548
06:57:27.759 --> 06:57:39.959
on your right arm, your right forearm, there may not

1549
06:57:40.119 --> 06:57:47.880
be any particular feeling that he could even give a

1550
06:57:48.000 --> 06:57:55.200
name to, may not feel like anything other than just

1551
06:57:55.799 --> 06:58:06.200
a feeling. You know, it's there. The feelings in your shoulders,

1552
06:58:09.040 --> 06:58:12.720
perhaps your shoulders, when you think about them, you're kind

1553
06:58:12.759 --> 06:58:17.880
of almost like they're the same, you know, the same, feeling,

1554
06:58:19.720 --> 06:58:23.040
almost like you both of your shoulders are just one thing.

1555
06:58:24.840 --> 06:58:35.959
Of course they're not. And when you focus on your

1556
06:58:36.040 --> 06:58:44.240
left shoulder and then on your right shoulder, maybe find

1557
06:58:44.439 --> 06:58:49.799
that you move the muscles a little bit, maybe tense

1558
06:58:49.840 --> 06:59:03.959
to the muscles, gently noticing the difference in each shoulder,

1559
06:59:15.360 --> 06:59:31.200
your lower back, the left side of your lower back,

1560
06:59:31.400 --> 06:59:42.799
and the right side of your lower back of course

1561
06:59:42.919 --> 06:59:55.119
that connection to your buttocks and to your hips, and

1562
06:59:55.279 --> 07:00:08.639
also moving up into the middle of your back. And

1563
07:00:08.840 --> 07:00:13.400
sometimes like right now, actually, when I focus on that part,

1564
07:00:14.759 --> 07:00:19.159
when I focused on my buttocks and then I focused

1565
07:00:19.200 --> 07:00:23.319
on the middle of my back, I almost felt like

1566
07:00:23.520 --> 07:00:28.279
the muscles in my lower back were being stretched very gently,

1567
07:00:33.040 --> 07:00:38.319
just stretched a little bit. Even though I wasn't doing

1568
07:00:38.439 --> 07:00:47.200
anything to try to stretch your lower back, it just

1569
07:00:47.279 --> 07:00:59.560
seemed to happen. The feeling of very gently stretching your

1570
07:00:59.599 --> 07:01:18.759
lower act comes along. I have feeling in your chest,

1571
07:01:26.360 --> 07:01:39.759
just noticing what sensations you are experiencing in your chest

1572
07:01:40.040 --> 07:01:55.880
right now. And there's so much of the chest. Of

1573
07:01:55.919 --> 07:01:59.799
obviously there's the collar bone leading to the chest. You've

1574
07:01:59.799 --> 07:02:08.639
got a chest bone, You've got the muscles in your chest.

1575
07:02:11.439 --> 07:02:17.520
Of course, if you're female, there's possibly the breasts. If

1576
07:02:17.560 --> 07:02:25.680
you're male, you've got the different well why not that

1577
07:02:25.840 --> 07:02:33.319
different these days, But there may be more muscles at

1578
07:02:33.360 --> 07:02:39.560
the top of the chest, but at the side underneath,

1579
07:02:40.720 --> 07:02:43.560
it's pretty much the same. Whether you're a man or

1580
07:02:43.599 --> 07:02:50.040
a woman. There's muscles there, muscles that stretch out to

1581
07:02:50.159 --> 07:02:54.599
your back as well as breast tissue. It stretches and

1582
07:02:54.799 --> 07:03:02.479
moves into your back to just being aware of your chest,

1583
07:03:11.400 --> 07:03:38.479
being with whatever feeling there is in your chest. And

1584
07:03:38.599 --> 07:03:46.080
when I noticed that, I focus on my chest, I

1585
07:03:46.319 --> 07:03:51.319
feel it in my back and my upper back. I mean,

1586
07:03:51.360 --> 07:03:54.279
I guess the obvious reason would be because you know,

1587
07:03:54.319 --> 07:04:05.439
I'm breathing in and it stretches my chest and my

1588
07:04:05.599 --> 07:04:19.279
back at the same time. It feels it feels okay,

1589
07:04:26.040 --> 07:04:30.880
doesn't feel I got a little bit of pain in

1590
07:04:30.959 --> 07:04:37.520
my right chest, a little bit, not pain, but a

1591
07:04:37.599 --> 07:04:47.840
little discomfort, maybe stiffness, possibly, I don't know. I notice

1592
07:04:47.919 --> 07:04:57.759
my shoulders also wanting to flex for some reason. I

1593
07:04:57.840 --> 07:05:05.759
think that's probably part of my upper back, that connection

1594
07:05:06.000 --> 07:05:10.759
between my shoulders marper back. Because I can move my

1595
07:05:10.880 --> 07:05:18.119
shoulders and stretch the muscles in my back, moving the

1596
07:05:18.200 --> 07:05:24.759
shoulders backwards or up, which then moves I think it's

1597
07:05:24.840 --> 07:05:26.560
the scapulous.

1598
07:05:28.439 --> 07:05:29.040
In your back.

1599
07:05:39.119 --> 07:05:46.759
It feels quite nice. Actually, a good thing about this

1600
07:05:47.080 --> 07:05:51.840
is you can, if you want to, you can just

1601
07:05:55.400 --> 07:06:07.119
flex or stimulate the various muscles in your body gently

1602
07:06:08.560 --> 07:06:12.040
in order to get more of a sense of how

1603
07:06:12.119 --> 07:06:27.000
they feel, and when you're relaxing, when you do tense

1604
07:06:27.080 --> 07:06:31.040
and muscle, then you let it go and you let

1605
07:06:31.080 --> 07:06:40.080
it relax. It relaxes way more than it would normally.

1606
07:06:45.040 --> 07:06:50.279
That you have to feel that you're able to do that.

1607
07:06:51.919 --> 07:06:55.680
There's no point in doing it if there's an issue

1608
07:06:57.599 --> 07:07:03.080
with the per part of your body. You need to

1609
07:07:03.159 --> 07:07:13.560
be gentle with yourself at all times when relaxing deeply.

1610
07:07:16.599 --> 07:07:31.840
It's important to be kind to yourself. As you notice

1611
07:07:32.000 --> 07:07:43.119
your mind. How much has your mind slowed down since

1612
07:07:43.200 --> 07:08:09.599
we started this recording? How came and peaceful is your

1613
07:08:09.680 --> 07:08:21.799
mind right now? We have nothing to think about and

1614
07:08:22.119 --> 07:08:29.520
just my voice to listen to. Because you know the

1615
07:08:29.720 --> 07:08:40.439
intention behind this recording, this relaxation. At the very least,

1616
07:08:42.000 --> 07:08:46.560
for you to feel more relaxed at the end of

1617
07:08:46.599 --> 07:08:54.840
the recording than you did at the beginning. At the

1618
07:08:55.000 --> 07:09:08.759
very least, mind to slow down because your body continues

1619
07:09:10.799 --> 07:09:27.360
to relax, because that's what you want to happen. That's

1620
07:09:27.479 --> 07:09:48.680
what you expect to happen, for relaxation to fill your body,

1621
07:09:56.919 --> 07:10:02.040
maybe calm in your mind to the point of boredom

1622
07:10:05.599 --> 07:10:49.400
when you start maybe to drift away, drifting it's almost

1623
07:10:49.680 --> 07:10:58.840
as if you're moving further away from your body in

1624
07:10:58.959 --> 07:11:12.400
your mind, just leaving that there, kind of liking it

1625
07:11:12.880 --> 07:11:18.759
an escape pod in a spaceship a movie, a space movie,

1626
07:11:18.880 --> 07:11:20.720
you know when they get into a little part in

1627
07:11:20.799 --> 07:11:37.119
it sends the month far away from the spaceship, safe

1628
07:11:38.759 --> 07:12:16.319
to dream and continue to relax, drifting.

1629
07:12:34.520 --> 07:12:49.799
Size look a peace.

1630
07:13:06.000 --> 07:13:46.479
So relax and the peaceful, and focusing on that feeling

1631
07:13:52.040 --> 07:14:02.479
of those individual parts of your body that's or relaxing.

1632
07:14:04.439 --> 07:14:21.080
One by one. You may find that every now and

1633
07:14:21.240 --> 07:14:32.599
then you realize that you weren't listening to my voice.

1634
07:14:35.040 --> 07:14:42.119
I think if your mind started to imagine something different,

1635
07:14:43.560 --> 07:14:53.919
maybe started to almost move into some kind of a

1636
07:14:54.240 --> 07:15:03.119
dreamy state, and then you become aware of my voice again.

1637
07:15:06.720 --> 07:15:13.319
And even though you may want to focus on my voice,

1638
07:15:14.000 --> 07:15:21.400
you may also wish to allow your mind to just

1639
07:15:21.759 --> 07:15:41.639
drift naturally into that space of comfort and safety. As

1640
07:15:41.720 --> 07:15:59.200
you feel more comfort spreading through your body like a

1641
07:15:59.400 --> 07:16:13.799
warm blanket covering you gently, keeping your body at just

1642
07:16:16.479 --> 07:16:34.000
the perfect temperature, and even if you can hear background sounds,

1643
07:16:39.560 --> 07:16:51.919
they just don't seem to matter anymore. There's that sense

1644
07:16:52.040 --> 07:17:08.439
of peace spreads through your mind like a gentle breeze,

1645
07:17:11.400 --> 07:17:24.080
yet strong enough to blow away all negativity, strong enough

1646
07:17:24.200 --> 07:17:37.520
to remove from your mind any anxiety or stress that

1647
07:17:37.799 --> 07:17:52.040
was there before, and blow away any other thoughts or

1648
07:17:52.319 --> 07:18:13.720
feelings that just don't fit with the sense relaxation that

1649
07:18:18.880 --> 07:18:44.240
is filling your body and your mind. Unless you focus

1650
07:18:44.479 --> 07:18:51.119
on your mind and countdown from ten down to one,

1651
07:18:52.479 --> 07:19:02.880
and with each number you hear, your mind will become

1652
07:19:08.919 --> 07:19:24.400
slightly more relaxed, just just slightly.

1653
07:19:26.959 --> 07:19:27.000
So.

1654
07:19:27.200 --> 07:19:34.240
From ten down to nine, just a slight movement. From

1655
07:19:34.400 --> 07:19:46.680
nine down to eight, just another small change in how

1656
07:19:46.799 --> 07:19:59.200
you feel. Eight down to seven, I have feeling is

1657
07:19:59.279 --> 07:20:04.919
a gap, almost like a gap that starts to get wider,

1658
07:20:06.279 --> 07:20:13.560
the gap between those feelings that you used to have

1659
07:20:14.680 --> 07:20:22.080
in your mind compared to the feelings you have that

1660
07:20:22.119 --> 07:20:31.880
are growing now, feelings of comfort and security and confidence,

1661
07:20:34.520 --> 07:20:40.680
and the gap becomes wider. Make down to seven, seven,

1662
07:20:40.840 --> 07:20:49.240
down to six, and when you get to five, your

1663
07:20:49.400 --> 07:21:03.000
mind will start to have a certain physical sensation, almost

1664
07:21:03.159 --> 07:21:09.400
like there's a magnet outside of your head sucking the

1665
07:21:09.680 --> 07:21:15.360
tension and the stress and any remaining feelings that you

1666
07:21:15.520 --> 07:21:26.599
don't want, sucking them out through your skull. And then

1667
07:21:26.759 --> 07:21:33.200
down to four you could start to really experience that

1668
07:21:34.279 --> 07:21:46.000
sense of not just emptiness, but space, a place full

1669
07:21:46.080 --> 07:21:58.080
of fresh air, place where you can stretch. It's almost

1670
07:21:58.159 --> 07:22:01.479
as if as you go down to four or and three,

1671
07:22:01.959 --> 07:22:12.439
your mind is expanding with this sense of peace and

1672
07:22:12.680 --> 07:22:23.000
tranquility growing as it moved down to When you get

1673
07:22:23.040 --> 07:22:32.240
to one, in your mind just feels exactly how you

1674
07:22:32.599 --> 07:22:52.639
want to feel, almost perfect fearing, maybe a sensation that

1675
07:22:54.319 --> 07:23:03.680
you'd like to keep a place that's safe, where nothing

1676
07:23:07.200 --> 07:23:22.439
can affect you at all, and you can stay in

1677
07:23:22.560 --> 07:23:31.439
that that space of comfort and confidence, confident in your

1678
07:23:31.560 --> 07:23:39.720
own ability to create this space and this feeling of

1679
07:23:39.919 --> 07:23:48.639
comfort within your own mind just by counting ten down

1680
07:23:48.720 --> 07:23:55.720
to one. And this is something that you can do

1681
07:23:55.959 --> 07:24:04.840
yourself when you're on your own, a time when you

1682
07:24:05.040 --> 07:24:08.840
can maybe sit down, maybe just for a few minutes,

1683
07:24:13.400 --> 07:24:24.479
close your eyes. It just counts slowly from ten down

1684
07:24:24.560 --> 07:24:36.200
to one and re experience these feelings in your mind.

1685
07:24:42.040 --> 07:24:46.360
And when you feel that way in your mind, your

1686
07:24:46.439 --> 07:25:00.959
body copies your mind, and that feeling it's spread through

1687
07:25:01.159 --> 07:25:08.279
your spine and your nervous system into every part of

1688
07:25:08.400 --> 07:25:23.520
your body, travels through your bloodstream, heathing and relaxing every

1689
07:25:24.520 --> 07:25:42.400
particle of your existence, and we can practice this a

1690
07:25:42.520 --> 07:25:50.639
few times before the end of the recording, and then

1691
07:25:50.720 --> 07:25:57.680
you can practice on your own. And each time you

1692
07:25:57.959 --> 07:26:09.639
count from ten about one, the feelings of comfort, calmness

1693
07:26:09.880 --> 07:26:28.319
and deep deep relaxation becomes stronger and deeper feeling your

1694
07:26:29.599 --> 07:26:39.560
mind and your brain with these positive chemicals spread throughout

1695
07:26:39.639 --> 07:26:49.439
your body, relaxing you so quickly, relaxing your whole body

1696
07:26:49.680 --> 07:27:02.880
and mind so very very easily just by counting from

1697
07:27:03.080 --> 07:27:13.400
ten down to one. So we're going to do it now.

1698
07:27:14.279 --> 07:27:16.880
I'm going to count from ten down to one.

1699
07:27:18.000 --> 07:27:18.959
I'd like you to.

1700
07:27:19.119 --> 07:27:23.599
Repeat the number after me. So when I say ten,

1701
07:27:26.639 --> 07:27:29.720
you can just repeat to yourself.

1702
07:27:31.080 --> 07:27:31.360
Ten.

1703
07:27:36.959 --> 07:27:46.279
Just notice, be aware of how you feel in your

1704
07:27:46.439 --> 07:27:55.959
mind and your body, and when I say nine, you

1705
07:27:56.080 --> 07:27:58.639
can repeat to yourself.

1706
07:28:01.560 --> 07:28:01.840
Nine.

1707
07:28:05.840 --> 07:28:17.040
Became noticing the increase in comfort and calmness in your

1708
07:28:17.240 --> 07:28:27.840
mind and in your body. The same when I say eight,

1709
07:28:30.880 --> 07:28:42.439
when I say seven, six, when I say five, four,

1710
07:28:46.439 --> 07:28:58.400
when I say three, two, and lastly when I say one,

1711
07:29:00.840 --> 07:29:02.919
you can repeat that number.

1712
07:29:10.400 --> 07:29:10.560
Now.

1713
07:29:10.639 --> 07:29:16.240
Of course, when you do this on your own without

1714
07:29:16.360 --> 07:29:21.360
listening to me, you can say the numbers or whatever

1715
07:29:22.959 --> 07:29:31.400
speed that you feel is necessary for you, so you

1716
07:29:31.560 --> 07:29:37.520
can adapt. So you feel you want to say the

1717
07:29:37.680 --> 07:29:45.200
numbers ten out to one faster than I do, then

1718
07:29:45.240 --> 07:29:48.159
you go ahead and do that. Or if you feel

1719
07:29:49.000 --> 07:29:52.119
when you do it yourself that you'd like to have

1720
07:29:52.680 --> 07:30:00.680
more more space between the numbers, maybe take a lot

1721
07:30:00.919 --> 07:30:08.479
longer to get from ten all the way down to one.

1722
07:30:12.680 --> 07:30:25.680
That's your choice also to do. So I'm gonna count

1723
07:30:25.799 --> 07:30:34.200
from ten down to one, and when I get to one,

1724
07:30:35.520 --> 07:30:40.959
that will be the end of this recording. The less,

1725
07:30:41.080 --> 07:30:45.639
of course, you're listening to music, then the music will continue.

1726
07:30:53.400 --> 07:35:56.360
Ten No. Eight U twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1727
07:36:00.360 --> 07:36:46.319
thirty twelve eleven, ten nine eight, seven, six, five, four

1728
07:36:50.599 --> 07:36:56.319
three two.

1729
07:37:02.599 --> 07:37:02.840
One.

1730
07:37:11.240 --> 07:37:21.560
Now open your eyes, noticing how you physically feel having

1731
07:37:21.680 --> 07:37:29.279
counted down from twenty to one, allowing stress and tension

1732
07:37:29.799 --> 07:37:34.439
to leave through your fingertips and your toast. And as

1733
07:37:34.479 --> 07:37:39.159
you focus on your fingertips maybe they feel a little

1734
07:37:39.200 --> 07:37:46.279
bit tingling, which is I suppose quite an understanding considering

1735
07:37:46.319 --> 07:37:50.840
the tension has been exiting your body through your fingertips.

1736
07:37:57.319 --> 07:37:59.319
So now I'm going to count from twenty down to

1737
07:37:59.439 --> 07:38:07.240
one again. This time you can feel relief of tension

1738
07:38:08.880 --> 07:38:19.959
and stress, any anxiety that you may have leaving through

1739
07:38:20.000 --> 07:38:25.959
your stomach, just leaving through your stomach, almost as if

1740
07:38:26.520 --> 07:38:32.919
it's just releasing the whole of your stomach, your navel

1741
07:38:34.439 --> 07:38:37.400
to just above your chest or below your chest, rather

1742
07:38:38.479 --> 07:38:43.919
so surrounding your belly button area, the whole area. You

1743
07:38:44.000 --> 07:38:48.479
can feel the tension of your body where it's left,

1744
07:38:48.759 --> 07:38:54.040
just releasing from that area, and you may notice that

1745
07:38:54.200 --> 07:39:00.400
your stomach will become very relaxed. As I countdown from

1746
07:39:00.520 --> 07:40:29.240
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

1747
07:40:33.479 --> 07:40:39.000
Two what.

1748
07:40:44.119 --> 07:40:46.720
You can open your eyes again if you choose, or

1749
07:40:46.759 --> 07:40:50.360
you can just keep them closed because it feels relaxing.

1750
07:40:52.680 --> 07:40:57.759
Just notice how your stomach feels. I notice as your focus,

1751
07:40:58.040 --> 07:41:03.639
just do a little scam your body, just noticing your

1752
07:41:03.720 --> 07:41:16.400
body feels focusing up a body, back, chest, stomach, legs, arms, hands, feet,

1753
07:41:19.439 --> 07:41:26.360
just noticing, and you know, you may start to feel

1754
07:41:28.840 --> 07:41:32.639
more of a sense of tiredness, which may be the

1755
07:41:32.759 --> 07:41:37.479
reason listening to this recording, because.

1756
07:41:37.240 --> 07:41:39.119
You would like to.

1757
07:41:40.759 --> 07:41:48.639
Let go completely of everything and drift off into a

1758
07:41:48.840 --> 07:42:03.680
nice natural calm relaxing sleep. So now we're going to

1759
07:42:03.840 --> 07:42:13.319
focus on your forehead, and if you choose, you can

1760
07:42:13.439 --> 07:42:18.919
incorporate your eyes in this focus as well. Your forehead

1761
07:42:19.000 --> 07:42:25.119
and your eyes. It's that whole area basically, almost as

1762
07:42:25.200 --> 07:42:27.919
if you were wearing a mask, you know, like a

1763
07:42:29.919 --> 07:42:35.279
I don't know, a batman mask or something, or I'm

1764
07:42:35.360 --> 07:42:38.159
trying to sorrow or something, you know, the kind of

1765
07:42:38.240 --> 07:42:41.319
mask that covers your eyes but also covers quite a

1766
07:42:41.360 --> 07:42:48.319
lot of the forehead. Focusing on that area because that's

1767
07:42:48.360 --> 07:42:52.360
the area that we're now going to release tension, stress

1768
07:42:52.720 --> 07:42:57.360
from your mind, from your brain, from your mind, and

1769
07:42:58.080 --> 07:43:01.599
any tension that you may have remaining in your face,

1770
07:43:02.639 --> 07:43:07.959
in your neck and your jaw, in your eyes, your forehead,

1771
07:43:08.720 --> 07:43:15.080
or your scalp. So basically, any tension within your head area,

1772
07:43:15.759 --> 07:43:22.959
including your mind and your breath, that's going to be

1773
07:43:23.119 --> 07:43:31.479
released through your forehead and your eyes. As I count

1774
07:43:31.560 --> 07:44:57.759
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five,

1775
07:45:03.360 --> 07:45:33.000
war three, or noticing as you scan your face with jaw,

1776
07:45:33.560 --> 07:45:42.400
your eyes, your cheap bones, your ears, the forehead, your scalp,

1777
07:45:44.000 --> 07:45:48.279
your neck, back of your neck and front of your neck,

1778
07:45:49.279 --> 07:45:59.880
the side of your neck, and your throat. Noticing being

1779
07:46:00.080 --> 07:46:11.799
aware of the comfort, increased feeding, relaxation, not just in

1780
07:46:11.880 --> 07:46:16.959
your head and neck and mind, also the rest of

1781
07:46:17.040 --> 07:46:27.279
your body. Just notice how loose and calm you film,

1782
07:46:28.319 --> 07:46:33.240
and how easily it is to just let go.

1783
07:46:36.000 --> 07:46:51.759
Completely, let go completely, how easily?

1784
07:46:59.520 --> 07:47:00.319
So what to do?

1785
07:47:00.599 --> 07:47:01.080
How is?

1786
07:47:02.279 --> 07:47:04.599
I want to focus on the top of your head,

1787
07:47:09.959 --> 07:47:18.479
and we're gonna allow every last piece of tension or

1788
07:47:18.680 --> 07:47:23.840
stress the mind be lingering or hiding in your body

1789
07:47:25.040 --> 07:47:27.080
or mind, my head.

1790
07:47:28.400 --> 07:47:28.799
To just.

1791
07:47:30.520 --> 07:47:36.919
Be sucked out on the top of your head, released

1792
07:47:40.799 --> 07:47:47.880
to Yeah, I want sucked out into the clouds, a

1793
07:47:47.959 --> 07:47:54.240
big cloud above your head, almost like a whirlpool. It's

1794
07:47:54.360 --> 07:47:59.400
just gonna suck that tension out the top of your head,

1795
07:48:02.040 --> 07:48:11.279
just take it away. Good to focus. Imagine an opening

1796
07:48:11.439 --> 07:48:15.279
at the top of your head with a tension and

1797
07:48:15.560 --> 07:48:21.360
stress and in remaining issues maybe worries of ansers that

1798
07:48:21.560 --> 07:48:25.319
are no use to you. Now you can all be

1799
07:48:25.599 --> 07:48:30.159
sucked down at the top of your head and taken away.

1800
07:48:32.159 --> 07:48:36.720
As I count down again, I'm twenty down to work.

1801
07:48:40.000 --> 07:48:40.159
Now.

1802
07:48:43.840 --> 07:50:18.479
Twenty nineteen eighteen seventy sixteen, fifty fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1803
07:50:24.000 --> 07:51:03.240
four three two one pree noticing how you feel, how

1804
07:51:03.360 --> 07:51:11.639
relaxed and calm you physically and mentally feel right now,

1805
07:51:17.319 --> 07:51:27.360
how peaceful your mind feels. It feels so nice to

1806
07:51:27.599 --> 07:51:36.200
just let go, to give yourself some space to breathe easily,

1807
07:51:38.159 --> 07:51:46.240
to think calmly, and just to take a break from

1808
07:51:48.000 --> 07:51:54.360
all that pointless worry and concerns about things that you

1809
07:51:54.439 --> 07:52:04.520
don't need to think about right now, because this is

1810
07:52:04.720 --> 07:52:09.560
your time to let go. This is your space to

1811
07:52:09.880 --> 07:52:20.360
enjoy feeling deeply relaxed, peaceful in your mind, relaxed in

1812
07:52:20.479 --> 07:52:30.200
your body. That can feel so good, so nice to

1813
07:52:30.599 --> 07:52:38.439
just not have to do anything, to be able to

1814
07:52:39.759 --> 07:52:49.639
really enjoy that serenity that comes of letting go completely,

1815
07:52:51.799 --> 07:52:54.119
that peacefulness that comes with.

1816
07:53:00.840 --> 07:53:02.200
Being in this.

1817
07:53:04.040 --> 07:53:14.119
Peaceful space. And you can keep this sense of calmness

1818
07:53:14.919 --> 07:53:26.040
for as long as you choose. If you choose to

1819
07:53:26.319 --> 07:53:33.520
drift off into a deep, healing, natural sleep, then you

1820
07:53:33.639 --> 07:53:45.119
can do that. It's completely up to you, and you

1821
07:53:45.279 --> 07:53:50.240
can keep this feeling of calmness physically in your mind

1822
07:53:51.520 --> 07:53:57.959
for so long as you choose to feel completely relaxed,

1823
07:54:03.720 --> 07:54:12.479
completely relax. And I'd like you to make up your

1824
07:54:12.720 --> 07:54:25.360
mind that you're going to relax, and I want to

1825
07:54:25.479 --> 07:54:28.880
explore that with you. What it feels like when you

1826
07:54:29.040 --> 07:54:38.080
actually decide that you're going to relax, not forcing yourself,

1827
07:54:38.200 --> 07:54:44.400
but giving yourself that. Yes, it is a command, really,

1828
07:54:44.479 --> 07:54:51.400
isn't it When you're telling yourself relax in a gentle

1829
07:54:51.520 --> 07:54:58.560
but firm way that only you can really tell yourself

1830
07:54:59.000 --> 07:55:01.840
in that way. You can't really have someone else saying

1831
07:55:01.880 --> 07:55:06.799
to you and now it relax, relax, you know, and

1832
07:55:07.959 --> 07:55:10.200
it needs to be gentle, but you can't someone else

1833
07:55:10.279 --> 07:55:18.360
can't really have the same the same kind of influence

1834
07:55:19.520 --> 07:55:27.680
or power that you have over your own physicality over

1835
07:55:27.880 --> 07:55:37.080
how you feel, because when you say it to yourself,

1836
07:55:38.360 --> 07:55:45.360
it means more. It's personal, and your brain and your

1837
07:55:45.799 --> 07:55:52.840
unconscious mind and your body listens to what you say. So,

1838
07:55:53.159 --> 07:55:56.919
for example, we'll test it out and do a little test,

1839
07:55:57.040 --> 07:56:00.680
a few little tests along the way, and you can

1840
07:56:00.799 --> 07:56:07.040
get more of an idea of the force, a positive

1841
07:56:07.279 --> 07:56:13.680
force that you can have in creating a sense of

1842
07:56:13.959 --> 07:56:18.959
comfort and relaxation in your body and your mind quite

1843
07:56:19.080 --> 07:56:31.799
quickly just by you telling yourself to relax. So I'm

1844
07:56:31.840 --> 07:56:38.560
going to start by it's focus on your hands. So

1845
07:56:38.720 --> 07:56:41.680
focus on your hands and just tell your hands to relax,

1846
07:56:42.720 --> 07:56:47.599
and just say relax. As you focus on your hands,

1847
07:56:49.880 --> 07:56:54.439
you could say my hands are relaxed, or I want

1848
07:56:54.479 --> 07:56:58.759
my hands to relax. I think if you actually do

1849
07:56:58.880 --> 07:57:06.880
it directly by focusing and imagining that your hands can

1850
07:57:07.159 --> 07:57:09.799
hear what you're saying, you know, like they've got little ears,

1851
07:57:10.560 --> 07:57:15.680
which is a little weird. So talking to your hands

1852
07:57:16.439 --> 07:57:32.759
and just say relax, noticing how your hands start to relax.

1853
07:57:45.159 --> 07:57:48.639
Now focus on your eyes and tell your eyes to relax.

1854
07:57:49.720 --> 07:57:54.000
So you just say in the same word relax and

1855
07:57:54.240 --> 07:58:00.759
find the right tone for you. You know, I might

1856
07:58:00.919 --> 07:58:10.319
say relax, but you you might say relax or relax.

1857
07:58:10.840 --> 07:58:14.880
You know, you might say it differently to yourself, and

1858
07:58:16.000 --> 07:58:22.000
that's important for you to gauge what feels right for you.

1859
07:58:23.880 --> 07:58:28.799
To just tell your eyes to relax, whilst focusing on

1860
07:58:28.880 --> 07:58:33.959
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

1861
07:58:34.520 --> 07:58:41.000
and just tell your eyes directly relax.

1862
07:58:42.919 --> 07:58:43.080
Now.

1863
07:59:09.880 --> 07:59:20.040
Now, I just did that myself, and sometimes you may

1864
07:59:20.159 --> 07:59:24.799
feel that you need a bit more time for the

1865
07:59:24.919 --> 07:59:29.000
different parts to relax. You know because I started talking again,

1866
07:59:29.560 --> 07:59:34.200
and maybe that part hasn't relaxed fully. But what will

1867
07:59:34.279 --> 07:59:36.720
happen is that it will just continue to relax even

1868
07:59:36.799 --> 07:59:44.000
though I'm talking. And that's happened with my eyes. Something

1869
07:59:44.040 --> 07:59:48.840
else I noticed is when I started focusing on my eyes,

1870
07:59:49.159 --> 07:59:52.680
that actually almost became they got worse before they got

1871
07:59:52.759 --> 07:59:55.599
better in a way. So but I felt a degree

1872
07:59:55.639 --> 08:00:02.319
of tension growing in my eyes and then disappearance. So

1873
08:00:02.439 --> 08:00:05.119
I think what that was really was just me becoming

1874
08:00:05.279 --> 08:00:11.560
more aware of the tension that was already there that

1875
08:00:11.720 --> 08:00:16.279
I wasn't. I wasn't focused on it before, so I

1876
08:00:16.439 --> 08:00:35.080
wasn't really acknowledging it or really conscious to those feelings. Yeah,

1877
08:00:35.240 --> 08:00:38.639
my eyes is still continuing to relax, as well as

1878
08:00:38.680 --> 08:00:44.599
my hands. Actually, my hands have got a certain kind

1879
08:00:44.680 --> 08:00:50.680
of energy, like not buzzing, but I can kind of

1880
08:00:53.080 --> 08:00:58.959
feel a degree of energy in my hands. Maybe that's

1881
08:00:59.000 --> 08:01:03.720
where the tensions being released. Maybe that's the cause in

1882
08:01:03.799 --> 08:01:13.279
that the next part, I think we should focus on

1883
08:01:13.360 --> 08:01:15.919
the back of the neck. That's the part was quite

1884
08:01:15.959 --> 08:01:20.759
often well for me holds tension. I don't know about

1885
08:01:20.840 --> 08:01:25.479
for yourself, but I think it's quite a standard place

1886
08:01:25.599 --> 08:01:32.959
where tension is sometimes held so and I'm doing exactly

1887
08:01:33.040 --> 08:01:35.360
what you're doing as you do it as well, So

1888
08:01:35.560 --> 08:01:40.080
I'm telling my body parts to relax as well. So

1889
08:01:40.159 --> 08:01:42.319
if you tell your neck, the back of your neck,

1890
08:01:42.840 --> 08:01:45.080
focus on the back of your neck, and just say

1891
08:01:47.959 --> 08:01:52.479
relax in your own words, in your own tone, in

1892
08:01:52.560 --> 08:01:55.360
your own voice. You can say out loud, or you

1893
08:01:55.439 --> 08:01:59.959
can just say it to yourself internally. But your folk

1894
08:02:00.080 --> 08:02:04.159
you're saying, and you're saying it literally to the back

1895
08:02:04.200 --> 08:02:06.959
of your neck, as if the back of your neck

1896
08:02:07.080 --> 08:02:13.720
can actually hear what you're saying. So do that now,

1897
08:02:13.959 --> 08:02:18.159
Just say relax to the back of your neck, and

1898
08:02:18.279 --> 08:02:59.799
I'll do the same. Then what I noticed, and you

1899
08:03:00.119 --> 08:03:04.680
may have had similar thing is even though I was

1900
08:03:04.799 --> 08:03:13.400
focusing on the back of my neck, other parts started

1901
08:03:13.520 --> 08:03:19.720
to I don't know, showed themselves to me or maybe

1902
08:03:19.919 --> 08:03:22.599
because they want to be relaxed as well. But I

1903
08:03:22.720 --> 08:03:26.720
started noticing the feelings in my shoulders at tension in

1904
08:03:26.799 --> 08:03:32.479
my shoulders and in my upper back. Whether that was

1905
08:03:32.599 --> 08:03:37.919
because my back of my neck was saying, well, I'm

1906
08:03:37.959 --> 08:03:42.759
pretty much okay. It's the other parts that need attention.

1907
08:03:49.159 --> 08:03:52.200
But my low my back of my neck is still relaxing,

1908
08:03:53.680 --> 08:03:56.119
but I just became more aware of other parts that

1909
08:03:56.400 --> 08:04:05.040
needed attention. Now, this might happen, and it's not. It

1910
08:04:05.119 --> 08:04:08.560
doesn't mean that it's going wrong. It just means you're

1911
08:04:08.639 --> 08:04:15.319
being notified with more places that also want to feel relaxed.

1912
08:04:18.560 --> 08:04:22.919
So I'm going to focus on my other back. So

1913
08:04:23.119 --> 08:04:26.759
you can do the same, even if you don't have

1914
08:04:26.919 --> 08:04:32.240
any feelings of tension that are obvious in your upper back,

1915
08:04:34.080 --> 08:04:38.639
if you just focus on your back and the whole

1916
08:04:38.799 --> 08:04:43.520
area from the shoulder blades down to the middle of

1917
08:04:43.599 --> 08:04:47.959
your back and your spine. And with me, it's more

1918
08:04:48.000 --> 08:04:55.880
the shoulder blades more. Yeah, that's the parts that are

1919
08:04:55.959 --> 08:05:05.080
really sort of given me the not that it needs relaxing,

1920
08:05:05.119 --> 08:05:07.360
and Sound's gonna ask that hard to relax.

1921
08:05:08.560 --> 08:05:09.560
And you can do the same.

1922
08:05:09.680 --> 08:05:36.400
Now, relax up the back. There's something strange happened there,

1923
08:05:36.919 --> 08:05:39.560
And this often happens.

1924
08:05:39.639 --> 08:05:40.520
I've been doing this for.

1925
08:05:43.040 --> 08:05:49.240
Over sixteen years or something, and often I'm one surprised

1926
08:05:50.119 --> 08:05:56.919
but amazed really that there can be a feeling. So

1927
08:05:57.119 --> 08:05:59.680
when I was focusing on the back of my neck,

1928
08:06:00.599 --> 08:06:04.720
my upper back was starting to feel quite stressed and

1929
08:06:05.479 --> 08:06:11.000
in need of attention. As soon as I started talking

1930
08:06:11.159 --> 08:06:16.040
to you about my upper back and talking about, you know,

1931
08:06:16.560 --> 08:06:21.560
getting ready to ask the upper back to relax. Why

1932
08:06:21.680 --> 08:06:27.279
the back already started to relax. It's almost as if

1933
08:06:27.360 --> 08:06:32.959
it doesn't need to hear the words, just needs intention,

1934
08:06:37.759 --> 08:06:49.759
just needs to be noticed. That is something that often

1935
08:06:50.000 --> 08:06:56.959
happens in this type of situation is when you start

1936
08:06:58.040 --> 08:07:03.040
to relax a couple of parts of your body, as

1937
08:07:03.080 --> 08:07:09.479
we've done with our hands, our eyes and eyelids, and

1938
08:07:09.759 --> 08:07:18.880
now back of the neck, top of the back, upper back,

1939
08:07:20.200 --> 08:07:24.200
the rest of the body seems to just take notice

1940
08:07:26.959 --> 08:07:35.200
and decide in its own way to start relaxing. Other

1941
08:07:35.360 --> 08:07:45.200
parts of your body start to just become looser. I

1942
08:07:45.319 --> 08:07:47.959
suppose it's kind of like a bit of an avalanche,

1943
08:07:48.159 --> 08:07:53.240
you know, a little ball starts rolling. Before you know it,

1944
08:07:53.360 --> 08:07:56.599
the whole of your body is completely relaxed and can't

1945
08:08:05.720 --> 08:08:13.360
And if you focus on your face, you focus on

1946
08:08:13.439 --> 08:08:22.080
your eyes, your eyelids, your eyebrows, and the muscles around

1947
08:08:22.159 --> 08:08:31.680
your eyes, maybe you start to notice that your forehead

1948
08:08:32.000 --> 08:08:36.639
is more relaxed than it was. Maybe your face is

1949
08:08:36.759 --> 08:08:43.400
more relaxed. I would say my entire face is a

1950
08:08:43.520 --> 08:08:56.880
lot more relaxed than it was, so You're going to

1951
08:08:56.959 --> 08:09:04.599
focus now on your shoulders again, just like before. Just

1952
08:09:04.759 --> 08:09:08.759
tell your shoulders and you can do them individuity. You

1953
08:09:08.840 --> 08:09:12.680
can do the right shoulder and left shoulder. I just

1954
08:09:12.799 --> 08:09:17.000
didn't do both at the same time. And just tell

1955
08:09:17.360 --> 08:09:22.159
your shoulders. Actually focus on them in your mind. Focus

1956
08:09:22.319 --> 08:09:26.919
on them and they feel maybe you can see them

1957
08:09:27.439 --> 08:09:33.680
in your mind's eye. Just tell your shoulders.

1958
08:09:36.880 --> 08:09:37.959
To relax.

1959
08:10:15.159 --> 08:10:31.439
As nice as they relax. But I do notice, especially

1960
08:10:31.520 --> 08:10:37.959
with my back, is the connection between the different parts

1961
08:10:39.439 --> 08:10:41.959
the back, with shoulders.

1962
08:10:41.360 --> 08:10:42.080
The neck.

1963
08:10:47.400 --> 08:10:51.799
Being all connected and being such a large part of

1964
08:10:51.919 --> 08:10:58.200
your body, it's always hard to separate them from each other.

1965
08:11:03.680 --> 08:11:06.119
And my lower back is starting to relax on the

1966
08:11:06.240 --> 08:11:17.240
same Maybe I'm going too slow and that could be

1967
08:11:17.319 --> 08:11:23.639
an issue because we all go at different speeds. And

1968
08:11:24.880 --> 08:11:27.799
the idea of the beginning of this recording was for

1969
08:11:27.919 --> 08:11:34.319
you to be able to just say to yourself, relax

1970
08:11:42.639 --> 08:11:49.200
without focusing on any particular part of your body. Because

1971
08:11:49.279 --> 08:11:59.040
when you know that, tenning your hands to relax, in

1972
08:11:59.200 --> 08:12:08.240
your hands relax, you tell your eyelids, your eyes and

1973
08:12:08.400 --> 08:12:18.560
muscles around your eyes and your eyebrows to relax, and

1974
08:12:18.680 --> 08:12:31.560
they relax. You tell the back of your neck to relax,

1975
08:12:36.279 --> 08:12:54.360
and it relaxes. You tell your upper back to relax,

1976
08:13:04.159 --> 08:13:15.080
and they relaxes. You tell your shoulders.

1977
08:13:16.400 --> 08:13:28.560
To relax, and they relax.

1978
08:13:52.240 --> 08:13:53.000
You told your.

1979
08:13:52.959 --> 08:13:59.560
Hands to relax, they relaxed, and they continued to relax.

1980
08:14:05.400 --> 08:14:11.040
When you told your eyelids, the muscles around your eyes,

1981
08:14:12.080 --> 08:14:23.959
your eyebrows, to relax, they relaxed and continue to relax.

1982
08:14:30.319 --> 08:14:33.959
When you told the back of your neck focused on

1983
08:14:34.040 --> 08:14:40.000
the back of your neck and told it to relax,

1984
08:14:44.319 --> 08:14:59.639
they relaxed and continued to relax. And you told your

1985
08:15:00.240 --> 08:15:12.319
up back to relax, be relaxed and continued to relax.

1986
08:15:20.680 --> 08:15:26.240
That's with your shoulders. You told your shoulders to relax,

1987
08:15:26.599 --> 08:15:38.880
and your shoulders relaxed and continued to relax.

1988
08:15:44.560 --> 08:15:49.520
And it's not just that, It's.

1989
08:15:52.200 --> 08:15:56.599
That the rest of your body has also been listening,

1990
08:15:58.319 --> 08:16:01.240
and the relaxation it's been spreading.

1991
08:16:03.400 --> 08:16:04.080
So from your.

1992
08:16:04.040 --> 08:16:11.639
Eyes, the relaxation spread to your forehead, around your face,

1993
08:16:11.919 --> 08:16:25.439
into your skin, into your jaw, into the front and

1994
08:16:25.720 --> 08:16:30.959
sides of your neck, all way down your chest and stomach.

1995
08:16:37.639 --> 08:16:44.759
Your relaxed hands and shoulders met up through your arms,

1996
08:16:45.479 --> 08:16:57.520
relaxing and fearms your upper arms, elbows, your wrists, letting

1997
08:17:05.279 --> 08:17:15.080
in lower back, your hips, buttocks gray, or just start

1998
08:17:15.279 --> 08:17:24.040
to relax with continue in comfort, spreading through your legs

1999
08:17:29.240 --> 08:17:37.799
all the way down to your ankles, the tops of

2000
08:17:37.919 --> 08:17:43.880
your feet, the sight of your feet, and the bottoms

2001
08:17:44.000 --> 08:18:03.840
of your feet, relaxing into your toes, each toe relaxing, go.

2002
08:18:07.360 --> 08:18:20.759
Please, And as your.

2003
08:18:20.720 --> 08:18:45.560
Body relaxes more, your mind becomes slower but peaceful, to

2004
08:18:45.680 --> 08:19:00.720
the point where if you choose to fall asleep, easay

2005
08:19:01.319 --> 08:19:17.040
do ea say drift the way because there's nothing going

2006
08:19:17.159 --> 08:19:32.520
on in your mind. You pray is paceful your body

2007
08:19:33.360 --> 08:20:07.240
tease to rise. And with that connection between your body relaxing,

2008
08:20:07.720 --> 08:20:18.119
the word do you say to yourselflas.

2009
08:20:21.000 --> 08:20:22.680
Means that you don't need.

2010
08:20:23.959 --> 08:20:29.400
To focus on just one part. You can just focus

2011
08:20:29.560 --> 08:20:46.639
on your entire body, saying the powerful word who lags.

2012
08:20:56.319 --> 08:20:57.000
And there's.

2013
08:20:58.880 --> 08:21:18.040
Those familiar sensations of comfort spreading throughout your body, seeing

2014
08:21:18.360 --> 08:21:38.080
and calming and heathing every part to your body, heathing, relaxed.

2015
08:21:52.720 --> 08:21:56.479
So all we need to do now one is just.

2016
08:21:58.319 --> 08:22:39.639
Tell yourself les eight completely comfortable, starting down the number twenty.

2017
08:22:46.639 --> 08:24:02.639
Nineteen, eighteen six sixty fifty four.

2018
08:24:33.040 --> 08:25:08.360
Thirty, well.

2019
08:26:50.439 --> 08:27:48.799
Each in.

2020
08:28:06.639 --> 08:28:06.680
No.

2021
08:29:33.520 --> 08:31:33.200
Eight usuis.

2022
08:31:19.880 --> 08:31:48.919
You could you could?

2023
08:31:49.360 --> 08:36:53.279
Could you think you would.

2024
08:35:10.639 --> 08:35:51.159
You could?

2025
08:36:27.080 --> 08:36:27.319
One?

2026
08:36:33.639 --> 08:36:55.880
So counted down ten to one, ten nine, eight, seven, six,

2027
08:36:58.080 --> 08:37:18.279
five four three two. What And maybe that was a

2028
08:37:18.319 --> 08:37:20.799
bit too quick in order to relax.

2029
08:37:22.040 --> 08:37:22.720
Maybe it's a bit.

2030
08:37:22.720 --> 08:37:29.200
Too fast for you to notice the calming of your body,

2031
08:37:32.400 --> 08:37:37.000
maybe even a little bit of pressure there, like you're

2032
08:37:37.040 --> 08:37:39.639
counting down from ten to one. What do you expect

2033
08:37:39.720 --> 08:37:42.799
me to do? Man, expect me to stick go with

2034
08:37:43.000 --> 08:37:52.400
floppy just because you're counting down too. If you try

2035
08:37:52.400 --> 08:37:58.759
it again, but this time, I'll go this slower this time,

2036
08:38:00.080 --> 08:38:04.959
and you focus on the whole of your body before

2037
08:38:05.080 --> 08:38:12.040
we focus on your legs. Just notice how your body

2038
08:38:12.159 --> 08:38:27.119
does start to feel more relaxed with every number that

2039
08:38:27.240 --> 08:39:26.240
I count down ten nine, eight, seven, six, five four three.

2040
08:40:00.599 --> 08:40:00.840
One.

2041
08:40:12.200 --> 08:40:17.880
You just notice how how you feel generally, how your

2042
08:40:17.919 --> 08:40:32.799
body feels. It's not necessarily even about counting down from

2043
08:40:32.880 --> 08:40:40.520
ten to one. It's that space that you have, that

2044
08:40:43.159 --> 08:41:04.360
space between being active physically or mentally, just sitting or

2045
08:41:04.479 --> 08:41:09.119
lying down and just being there not doing anything, not

2046
08:41:09.400 --> 08:41:16.400
saying anything, or needing to think about anything. So it

2047
08:41:16.520 --> 08:41:20.080
opens up a space, you know, a bit of a space,

2048
08:41:21.080 --> 08:41:30.639
a gap. And the more I cam down for the

2049
08:41:30.759 --> 08:41:38.200
tent of one, the bigger that gap becomes. So there's

2050
08:41:38.319 --> 08:41:50.400
that gap of calmness, of comfort and relaxation. It's a

2051
08:41:50.520 --> 08:42:04.560
nice feeling, and it moves those stresses or discomforts physically

2052
08:42:04.759 --> 08:42:16.880
or emotionally moves them. Our way allows you.

2053
08:42:19.599 --> 08:42:20.119
To just.

2054
08:42:23.119 --> 08:42:29.840
Slow down, someone to count again from ten down to one,

2055
08:42:30.279 --> 08:42:40.479
and notice that gap widening, the gap, And as it widens,

2056
08:42:40.560 --> 08:42:46.919
it's almost like the stress and attention falls into the gap.

2057
08:43:00.400 --> 08:43:04.520
It gives you that distance, that space.

2058
08:43:06.880 --> 08:43:12.319
Now ten.

2059
08:43:16.720 --> 08:44:26.720
Nine six eight, seven, six, five four three.

2060
08:45:01.439 --> 08:45:01.680
One.

2061
08:45:13.560 --> 08:45:17.599
How did you work? Body feel.

2062
08:45:19.560 --> 08:45:19.720
Now?

2063
08:45:32.439 --> 08:45:45.080
Can you notice do you feeling calmer? Are you feeling

2064
08:45:47.479 --> 08:46:14.840
more relaxed? As we now focus on your legs, just

2065
08:46:15.000 --> 08:46:36.400
your legs. You're just gonna start with focusing on your thighs.

2066
08:46:51.200 --> 08:46:55.520
Of course, it's not the most exciting thing to be done,

2067
08:46:56.279 --> 08:47:02.680
because I'm sure like most of your body is not

2068
08:47:02.919 --> 08:47:15.319
not going on right now. Just focusing on the whole

2069
08:47:15.439 --> 08:47:21.840
of your thighs, the tops of your thighs, the sides

2070
08:47:22.000 --> 08:47:29.000
of your fires the bottoms of your thighs, outer thighs,

2071
08:47:29.119 --> 08:47:35.040
and inner thighs. Basically the whole of your thigh that leads.

2072
08:47:35.799 --> 08:47:36.880
Into your hip.

2073
08:47:40.680 --> 08:47:51.439
And it goes down to your knee joints. Now, this

2074
08:47:51.639 --> 08:47:59.080
is a big area, it's a very heavy area. It's

2075
08:47:59.240 --> 08:48:05.680
very wrong. Probably the strongest muscles in your body or

2076
08:48:05.759 --> 08:48:21.840
in your thighs. But I don't think we perhaps will

2077
08:48:21.919 --> 08:48:34.599
give enough attention to our thighs. Perhaps we don't acknowledge

2078
08:48:35.279 --> 08:48:54.680
how important our thighs are to our lives, how much

2079
08:48:57.319 --> 08:49:03.599
they actually do for us all through our lives.

2080
08:49:10.759 --> 08:49:16.639
And it may seem sound really weird, but I think

2081
08:49:16.720 --> 08:49:17.639
that all of our.

2082
08:49:17.560 --> 08:49:28.439
Body parts, especially our thighs, need some TLC, a bit

2083
08:49:28.439 --> 08:49:45.240
of love shown, a bit of acknowledgement, thank you, gratitude

2084
08:49:48.240 --> 08:49:57.000
for what our thighs do for us. And I know

2085
08:49:57.200 --> 08:49:59.439
this may sound and a strange.

2086
08:50:02.000 --> 08:50:03.520
Maybe you think, why am I?

2087
08:50:04.319 --> 08:50:07.080
Surely I should be able in the garden hugging a

2088
08:50:07.240 --> 08:50:08.080
tree or something.

2089
08:50:09.720 --> 08:50:15.080
Oh it's hard to set.

2090
08:50:14.919 --> 08:50:18.080
A microphone up on a tree. That's why I'm doing

2091
08:50:18.119 --> 08:50:20.799
this indoors. Otherwise I would be outside hugging a tree.

2092
08:50:21.959 --> 08:50:30.799
Now I can't see the television from the tree. You

2093
08:50:30.959 --> 08:50:36.159
move down to your knees, you gain such an important part.

2094
08:50:40.439 --> 08:50:45.560
And I think we don't necessarily I'll speak for myself here,

2095
08:50:48.040 --> 08:50:53.159
I don't necessarily appreciate all that my needs do for

2096
08:50:53.279 --> 08:50:59.720
me until I have a problem with my knee occasionally,

2097
08:50:59.759 --> 08:51:05.159
if either maybe like bash it or it's aching.

2098
08:51:04.959 --> 08:51:05.759
For some reason.

2099
08:51:07.479 --> 08:51:10.119
It's then that I realize.

2100
08:51:10.720 --> 08:51:11.880
How much it does.

2101
08:51:13.520 --> 08:51:16.759
You know, the benefit of being able to use my

2102
08:51:17.000 --> 08:51:26.680
legs without any kind of physical discomfort is a beautiful

2103
08:51:26.759 --> 08:51:36.000
thing that's possibly not appreciated until it's temporarily removed. You

2104
08:51:36.080 --> 08:51:37.360
know that's comfort.

2105
08:51:41.439 --> 08:51:41.840
But as you.

2106
08:51:41.919 --> 08:51:47.119
Focus on your knees, regardless of how your knees feel,

2107
08:51:50.200 --> 08:51:55.959
you can have that sense of gratitude and love to

2108
08:51:56.040 --> 08:52:08.639
your needs for all that they do for you. And

2109
08:52:08.840 --> 08:52:12.439
you can still have that attention on your thighs and

2110
08:52:12.560 --> 08:52:18.759
maybe notice how your thighs feel. Maybe you've notice that

2111
08:52:19.119 --> 08:52:37.799
they are relaxing more deeply as you focus now on

2112
08:52:37.919 --> 08:52:41.840
the bottoms of your legs, your shins and your calf

2113
08:52:41.959 --> 08:52:50.479
muscles and the bones between your knees and your feet incorporate,

2114
08:52:50.599 --> 08:52:55.400
and of course your ankles so important.

2115
08:53:00.840 --> 08:53:02.119
Can anyone that's had.

2116
08:53:02.799 --> 08:53:08.240
Even like the slightest sprain of an ankle knows how

2117
08:53:09.919 --> 08:53:20.240
how much we take our ankles for granted. And it's

2118
08:53:20.319 --> 08:53:22.400
kind of strange in a way when you think that

2119
08:53:24.959 --> 08:53:28.919
you know logically, our wrists are a lot thinner than

2120
08:53:29.040 --> 08:53:33.119
the rest of our arms, which is okay, it doesn't

2121
08:53:33.680 --> 08:53:34.840
I can't see any problem with that.

2122
08:53:36.240 --> 08:53:36.759
You know, we're just.

2123
08:53:36.840 --> 08:53:44.560
Picking stuff up. Our ankles so much thinner than the

2124
08:53:44.639 --> 08:53:54.880
rest of our legs, and from a physics perspective or

2125
08:53:55.080 --> 08:53:59.200
logical even it doesn't really make sense that all this

2126
08:53:59.479 --> 08:54:08.279
weight will ultimately be resting on your ankles then leading

2127
08:54:08.319 --> 08:54:21.279
to your feet at thin area, thin bone. Yeah, it

2128
08:54:21.479 --> 08:54:27.360
does so much great work. Supports us, supports our body

2129
08:54:28.639 --> 08:54:39.119
for a lifetime, helps us to balance, helps you to

2130
08:54:43.119 --> 08:54:52.840
get around and be mobile. AND's the calf muscles. Of course,

2131
08:54:57.959 --> 08:55:01.279
when I was younger, I could see pointing calf muscles

2132
08:55:02.159 --> 08:55:07.040
didn't seem to do anything. Okay, if I walked around

2133
08:55:07.080 --> 08:55:09.639
on tiptoes, then my calf.

2134
08:55:09.439 --> 08:55:13.200
Muscles get some work. But of course that's not true.

2135
08:55:13.360 --> 08:55:17.880
The calf muscles are being used whenever we use our legs,

2136
08:55:23.520 --> 08:55:36.119
and your shins there to protect your lower legs shaped

2137
08:55:36.159 --> 08:55:48.840
in away almost as a protector, with the bone leading

2138
08:55:50.200 --> 08:56:00.639
of course to your ankles and your feet. I'm not

2139
08:56:00.759 --> 08:56:02.680
going to focus on your feet. We're just going to

2140
08:56:02.720 --> 08:56:09.319
focus on the legs. I realize and now that I've

2141
08:56:09.400 --> 08:56:13.520
mentioned your feet, it could be focuses on them anyway,

2142
08:56:14.080 --> 08:56:15.840
So maybe I should focus.

2143
08:56:15.560 --> 08:56:16.639
On your feet a little bit.

2144
08:56:20.680 --> 08:56:25.080
You can have them in your awareness the same as

2145
08:56:25.200 --> 08:56:28.119
you have your thighs in your awareness.

2146
08:56:29.000 --> 08:56:30.159
Even though we haven't.

2147
08:56:30.000 --> 08:56:35.759
Been focusing on your thighs a few minutes, we've been

2148
08:56:35.799 --> 08:56:50.240
focusing on your angles, there's still that sensation of comfort

2149
08:56:52.959 --> 08:57:04.880
in your thighs, and there's that moments of energy because

2150
08:57:04.919 --> 08:57:11.880
the thighs hold lots of different sensations. Of course, there's

2151
08:57:11.959 --> 08:57:16.680
the muscles, the big straw muscles that we have in

2152
08:57:16.759 --> 08:57:30.599
our thighs. But the skin on the outside of the thighs,

2153
08:57:31.639 --> 08:57:36.319
as in the outside of all of our body, can

2154
08:57:36.400 --> 08:57:47.759
be very sensitive, sensitive to the touch, sensitive to temperature,

2155
08:57:54.319 --> 08:58:01.840
and inside your thighs the bones, there's the muscle, is

2156
08:58:01.880 --> 08:58:06.959
the blood, vessels, the art trees, all this stuff that's

2157
08:58:07.240 --> 08:58:16.040
inside your thighs. I guess sometimes it'd be nice if

2158
08:58:16.080 --> 08:58:20.919
you could actually put your fingers inside your thighs and

2159
08:58:21.000 --> 08:58:26.040
a message. So if you can message on the outside,

2160
08:58:26.279 --> 08:58:29.200
of course, and to be able to get deep into

2161
08:58:29.279 --> 08:58:34.759
the muscles, to be able to just message inside your thighs,

2162
08:58:35.599 --> 08:58:44.159
message in the bones of your leg message all the

2163
08:58:44.319 --> 08:58:50.479
veins and just gently healing your thighs.

2164
08:58:54.360 --> 08:58:55.959
And if you move down.

2165
08:58:57.799 --> 08:59:02.840
Message and inside your knees. It's a message in those bones,

2166
08:59:03.840 --> 08:59:09.240
but with healing fingertips, spreading that healing.

2167
08:59:09.119 --> 08:59:13.720
Energy deep into the choice your knees.

2168
08:59:19.159 --> 08:59:22.840
Of course, there's the back of your you need and

2169
08:59:23.000 --> 08:59:28.959
the inside crease where your need is. It's a really

2170
08:59:29.200 --> 08:59:35.080
sensitive area. Really that's very nice when you stroke it.

2171
08:59:36.479 --> 08:59:39.840
That might be because it's an area that's not really

2172
08:59:40.040 --> 08:59:41.080
touched very often.

2173
08:59:43.159 --> 08:59:47.479
It's almost like a hidden part a crease.

2174
08:59:49.279 --> 08:59:50.000
In your legs.

2175
08:59:50.119 --> 08:59:57.159
It's almost it's like a part that has a sensitivity,

2176
08:59:57.240 --> 09:00:07.680
which is a little bit different. Of course, it's protected

2177
09:00:07.799 --> 09:00:18.520
by your legs. So you can imagine putting your.

2178
09:00:18.520 --> 09:00:22.040
Fingers into that crease in your legs.

2179
09:00:27.520 --> 09:00:31.119
Fold them between your legs. You can just message with

2180
09:00:31.240 --> 09:00:38.360
your fingertips. Imagine your fingertips going inside message in the

2181
09:00:39.040 --> 09:00:48.360
muscle or tissue. You can of course field bones of.

2182
09:00:48.439 --> 09:01:01.159
Your knees, headen through your fingertips and the should go down.

2183
09:01:03.799 --> 09:01:05.040
To your calf muscles.

2184
09:01:05.479 --> 09:01:07.159
And that's the part I'd like to be able to

2185
09:01:08.000 --> 09:01:10.959
really put my fingertips deep.

2186
09:01:10.799 --> 09:01:19.919
Inside my calf muscles. The massage in every single tissue

2187
09:01:20.080 --> 09:01:31.200
of that muscle, healing every part, and then doing the

2188
09:01:31.360 --> 09:01:39.439
same for my shins, massagy and gently stroking the bones,

2189
09:01:41.240 --> 09:01:47.439
generally stroking them, healing their loving way, because they deserve

2190
09:01:47.560 --> 09:01:53.240
to be treated. There's the precious bones.

2191
09:01:52.919 --> 09:01:53.400
That they are.

2192
09:01:55.000 --> 09:01:58.240
The legs are so precious as in all the other

2193
09:01:58.400 --> 09:02:02.080
parts of our body, the.

2194
09:02:02.200 --> 09:02:16.520
More precious of amatual on the planet. When you start

2195
09:02:16.639 --> 09:02:28.520
to think about your legs in this way, you can

2196
09:02:28.840 --> 09:02:31.119
change your perspective.

2197
09:02:33.840 --> 09:02:39.720
It might sound of people it's silly to start with

2198
09:02:40.959 --> 09:02:48.119
the idea of having love for your legs. Show an appreciation.

2199
09:02:49.439 --> 09:02:54.720
Your thighs, want them to be able to put in

2200
09:02:54.799 --> 09:03:00.959
your hands in your thighs and mess up much the

2201
09:03:01.159 --> 09:03:03.759
muscles and the bones.

2202
09:03:05.200 --> 09:03:10.880
And you get your fingers deep in their releasing all tension.

2203
09:03:13.799 --> 09:03:14.720
Just to show.

2204
09:03:16.360 --> 09:03:17.720
How much you care.

2205
09:03:20.759 --> 09:03:25.919
About your legs, how much you care for what your

2206
09:03:26.000 --> 09:03:27.240
legs do for you.

2207
09:03:28.840 --> 09:03:32.919
Regularly, your knees, your.

2208
09:03:33.040 --> 09:03:45.919
Cars, your ankles. The strength of your ankles, considering how

2209
09:03:46.919 --> 09:03:50.200
thin they are compared to the rest of your legs,

2210
09:03:50.360 --> 09:04:04.000
especially your thighs. Yeah, they're so strong, so flexible, absolutely

2211
09:04:04.279 --> 09:04:08.439
amazing things. The ankles are.

2212
09:04:12.080 --> 09:04:16.759
Truly a gift because of what they do.

2213
09:04:16.959 --> 09:04:17.200
For you.

2214
09:04:22.639 --> 09:04:28.040
Supporting all that weight, regardless.

2215
09:04:27.479 --> 09:04:31.520
Sad how what weight you are, even if you're only

2216
09:04:31.599 --> 09:04:41.680
your eight stone, still long weight for these little ankles. Now,

2217
09:04:41.680 --> 09:04:43.880
I'm a lot heavier than eats things.

2218
09:04:45.240 --> 09:04:54.360
Double back. Yet my ankles support my body all the time,

2219
09:04:58.119 --> 09:05:01.159
whether they do give off a sigh of relief.

2220
09:05:00.919 --> 09:05:06.319
Want to sit down. That's in fact my whole next thing,

2221
09:05:09.919 --> 09:05:15.279
my feet thing ails my toast quick.

2222
09:05:16.560 --> 09:05:17.279
I'm so happy.

2223
09:05:37.119 --> 09:05:38.080
Your legs.

2224
09:05:39.639 --> 09:05:48.479
Really are amazing to talk about. Talking about your legs

2225
09:05:48.639 --> 09:05:53.840
is probably possibly it's one of the most things, the

2226
09:05:53.959 --> 09:06:01.840
most balking things you've ever heard anyone say. Possibly, I'm oh,

2227
09:06:02.000 --> 09:06:02.279
you're not.

2228
09:06:03.880 --> 09:06:20.440
Everything I said is true. Relis are amazing. Relis deserve

2229
09:06:21.440 --> 09:06:30.319
not just respect, but they deserve to relax.

2230
09:06:31.680 --> 09:06:32.040
Deeply.

2231
09:06:39.360 --> 09:06:42.839
They deserve to take some time out of the day.

2232
09:06:44.919 --> 09:07:21.760
To just let go completely. Legs really can relax because

2233
09:07:21.839 --> 09:07:25.879
the legs are so such a most very.

2234
09:07:25.839 --> 09:07:31.559
Important part of your body. You relaction legs.

2235
09:07:31.680 --> 09:07:34.199
The rest of your body also.

2236
09:07:35.120 --> 09:07:43.879
Naturally follows in that journey of comfort.

2237
09:07:52.000 --> 09:07:55.800
I can feel it in my hips. My hips feel

2238
09:07:56.519 --> 09:08:02.400
really loose, and it will say my lighter back as well.

2239
09:08:04.440 --> 09:08:05.360
My lower back.

2240
09:08:05.440 --> 09:08:09.319
Really feels it feels stretched.

2241
09:08:09.760 --> 09:08:13.000
Even though I'm just sitting in a chair and there's.

2242
09:08:12.879 --> 09:08:14.440
No stretching.

2243
09:08:16.559 --> 09:08:19.720
As far as I'm aware that I'm doing. It's almost

2244
09:08:19.760 --> 09:08:23.519
as if the muscles are just relaxed so much. But

2245
09:08:23.680 --> 09:08:30.720
there is a natural stretch as a tension has reduced

2246
09:08:32.120 --> 09:08:52.120
a lot. And now they coump down from ten downs

2247
09:08:52.160 --> 09:09:07.680
of one and you can continue film wonderfully. Next ten.

2248
09:09:10.959 --> 09:09:34.959
Nine, eight, seven, six, five four three.

2249
09:09:43.440 --> 09:09:59.800
One. Really, so I'm just gonna count down.

2250
09:10:01.120 --> 09:10:05.800
And fire down to one, and there's a countdown. You

2251
09:10:06.000 --> 09:10:12.879
just focus on the numbers, just the numbers counting down,

2252
09:10:13.959 --> 09:10:17.919
and notice how you feel.

2253
09:10:20.199 --> 09:10:24.879
In this moment as you hear the numbers counting.

2254
09:10:24.559 --> 09:10:38.400
Down, knowing that those numbers counting down represent you feeling calmer,

2255
09:10:39.720 --> 09:10:42.040
not just in your body, but also.

2256
09:10:44.000 --> 09:10:50.599
Relaxing in mind. You just notice how you feel. There's

2257
09:10:50.760 --> 09:10:56.519
nothing to do, it's nothing to say, there's nothing to

2258
09:10:56.639 --> 09:10:57.199
think about.

2259
09:11:00.279 --> 09:11:49.319
Starting with number five four three two one, did you

2260
09:11:49.519 --> 09:11:55.440
notice the gradual.

2261
09:11:57.599 --> 09:11:58.160
Letting go.

2262
09:12:00.519 --> 09:12:07.839
The tension in your body? It may also begin to

2263
09:12:08.120 --> 09:12:15.400
notice and be aware of how your mind is starting

2264
09:12:15.879 --> 09:12:17.879
to slow down.

2265
09:12:20.400 --> 09:12:23.800
This is just a natural thing that happens.

2266
09:12:26.440 --> 09:12:31.639
It's not really a special procedure. It's just natural because

2267
09:12:31.720 --> 09:12:37.599
it is your body relaxes, your mind also starts to relax,

2268
09:12:39.239 --> 09:12:42.879
and the more your mind relaxes, the more your body relaxes.

2269
09:12:43.000 --> 09:12:45.239
It's just a continuous.

2270
09:12:45.559 --> 09:12:56.639
Circle of relaxation. And is that calmness that comes from

2271
09:12:58.639 --> 09:12:59.800
relative quietness.

2272
09:13:01.400 --> 09:13:06.000
You know, you can even if there's background sounds either

2273
09:13:06.120 --> 09:13:10.720
your side, online, it's still going to be.

2274
09:13:12.279 --> 09:13:16.400
Like calm. You know, you haven't got the television on,

2275
09:13:17.000 --> 09:13:20.959
there's no music in the background unless you're.

2276
09:13:20.839 --> 09:13:22.959
Listening, so that we called them wit music. Of course,

2277
09:13:27.879 --> 09:13:30.000
you're very likely not going to be sitting in a

2278
09:13:30.120 --> 09:13:31.160
room with other people.

2279
09:13:32.120 --> 09:13:33.279
Of course, you might keep it.

2280
09:13:34.559 --> 09:13:37.639
Generally, it's more ideal if you can do this.

2281
09:13:37.800 --> 09:13:48.839
On your own, so no distractions, and when you stop

2282
09:13:48.919 --> 09:14:04.360
thinking about stuff, relaxation autumna rises, a sense of comfort

2283
09:14:06.120 --> 09:14:14.959
starts to grow, and without trying to build it up

2284
09:14:15.080 --> 09:14:18.959
into something fantastical.

2285
09:14:21.919 --> 09:14:28.040
Something magical, this is just a natural process.

2286
09:14:29.879 --> 09:14:40.760
Something that's easy to accomplish. In fact, it's almost the

2287
09:14:41.080 --> 09:14:45.879
sense of relaxing completely happens.

2288
09:14:45.639 --> 09:14:49.040
Really when you put no effort into it.

2289
09:14:50.080 --> 09:14:55.800
It's not something that you can really force. It's something

2290
09:14:55.959 --> 09:15:06.680
that happens naturally. A part of the process of this

2291
09:15:06.959 --> 09:15:18.919
recording and others is simply to allow you to take

2292
09:15:19.000 --> 09:15:22.919
advantage of this space.

2293
09:15:25.160 --> 09:15:29.400
This time, to just.

2294
09:15:33.559 --> 09:15:41.360
Letl to just be here, to be in chair.

2295
09:15:44.800 --> 09:15:56.879
With how you feel, yet with the intention of wanting

2296
09:15:57.199 --> 09:15:59.120
to relax.

2297
09:15:58.839 --> 09:16:10.160
Deeply and maybe even to fall asleep, depending on what

2298
09:16:10.360 --> 09:16:14.440
it is that you wish for yourself.

2299
09:16:15.680 --> 09:16:16.480
In this moment.

2300
09:16:23.480 --> 09:16:32.839
As we know, relaxing is the majority of the process

2301
09:16:32.959 --> 09:16:33.959
of falling asleep.

2302
09:16:35.120 --> 09:16:39.000
The actual fall asleep part is the tiny bit at

2303
09:16:39.040 --> 09:16:51.400
the end. The deeper relaxed you become, the easier.

2304
09:16:54.000 --> 09:16:57.440
You find yourself drifting.

2305
09:17:06.959 --> 09:17:08.919
You can also, if you choose.

2306
09:17:09.639 --> 09:17:14.519
Stay focused on my voice.

2307
09:17:15.879 --> 09:17:19.199
And reading in joy.

2308
09:17:24.800 --> 09:17:38.080
The process coratually relaxing.

2309
09:17:41.599 --> 09:17:48.480
Each muscle in your body.

2310
09:17:53.160 --> 09:18:08.879
Effortlessly and just absurd a sensation.

2311
09:18:14.120 --> 09:18:30.080
I'm letting go completely this time. I'm an account from

2312
09:18:30.319 --> 09:18:40.519
six down to one, and you can notice your mind

2313
09:18:43.160 --> 09:18:56.559
calming down more with each number. Hear me say, actually

2314
09:18:57.639 --> 09:22:01.440
fight six, five, foo, three D be in your aware

2315
09:22:04.760 --> 09:22:16.720
tell you why to soud it right down, sinking deeply

2316
09:22:19.480 --> 09:22:41.279
into relaxation. Was your thoughts only mind? Did I notice

2317
09:22:41.519 --> 09:22:51.319
that there some thoughts still there? Maybe some stolen thoughts

2318
09:22:51.480 --> 09:22:59.919
though some reason, perhaps you need to attention.

2319
09:23:06.720 --> 09:23:07.519
What did you do?

2320
09:23:13.400 --> 09:23:27.680
Sad lot to those storms. Sprinkle those storks love, I

2321
09:23:27.839 --> 09:23:33.839
bill battles from a flower, Just sprinkle over the battles.

2322
09:23:33.919 --> 09:23:34.879
Feel good, love.

2323
09:23:37.040 --> 09:23:44.680
Towards those thoughts. To let those thoughts way down, not bad?

2324
09:23:46.720 --> 09:23:50.680
Would you do to require.

2325
09:23:53.199 --> 09:23:54.519
To just calm down?

2326
09:23:56.879 --> 09:24:16.160
Slow down? Went down now unless you think of something's meaning?

2327
09:24:16.360 --> 09:24:21.599
Thoughts? Do you get down this time in sivil down

2328
09:24:21.720 --> 09:24:24.480
to word each number?

2329
09:24:27.519 --> 09:24:40.680
Just imagine sprinting all these flower petals. No kindness, gratitude.

2330
09:24:43.480 --> 09:24:53.199
Let those thoughts to allow them to just not away

2331
09:24:55.000 --> 09:25:20.519
last deeply? What thoughts to be? And you stop? You

2332
09:25:24.080 --> 09:27:52.080
you sim si four? What ws go now?

2333
09:27:56.239 --> 09:27:56.800
Mistiness?

2334
09:27:59.160 --> 09:27:59.480
Nice?

2335
09:28:03.519 --> 09:28:17.639
What you men do? Goodings?

2336
09:28:18.160 --> 09:28:23.400
Group on my hands.

2337
09:28:29.559 --> 09:28:38.319
This is the mom unched my hands only and why not.

2338
09:28:56.120 --> 09:28:58.959
It's mo thans do you do?

2339
09:29:11.959 --> 09:29:36.199
Don't see think just to see? I just think it

2340
09:30:01.080 --> 09:31:34.559
I think ste do stop step speaking to the station

2341
09:32:03.519 --> 09:32:19.839
eight in.

2342
09:32:21.360 --> 09:33:03.239
Spiking chn.

2343
09:32:53.639 --> 09:33:01.120
Tht you.

2344
09:35:00.279 --> 09:35:33.239
Ass as.

2345
09:35:51.480 --> 09:37:45.919
We speak, Ye, it's step H