June 1, 2025

(music) (10 hours) PING PONG | Let me bore your pain away #36 | Jason Newland | 1st June 2025

(music) (10 hours) PING PONG | Let me bore your pain away #36 | Jason Newland | 1st June 2025
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WEBVTT

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Hello, and welcome to Jasonewland dot com. My name's Jason Newland.

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This is a chronic pain relief session. Stress and pain relief.

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Please only listen when you can safely close your eyes,

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and I only ever listen to not just my recordings

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for chronic pain, but any recordings ever. I only listen

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when you've got permission from your doctor. And you do

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need to know the cause of the chronic pain, so

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it's important. Now you may wonder why stress and pain relief,

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It's two different things. You enjoying the sound effects. That's Finny.

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He was behind me cleaning, giving himself a little bed bath,

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but now he's not. I literally move the camera around

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so you could see him because I like, I kind

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of like to think that you can see that that's him,

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rather than I've edited it and added my own little

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sound effects. You know that sounds like a dog licking himself.

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I don't do that. It literally is a dog licking himself.

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You know, I'm not pretending to have a dog, That's

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what I'm saying. I do actually have a little Vinnie

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running around. So I figured if you can see him

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on camera, then when you hear him drinking water, you

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know that I've not just added that as a as

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a super special effect. Why would why would anyone do that?

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I don't know. So what I realized a long, long,

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long time ago is stress relief equals pain relief, you know,

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relaxation equals pain relief. And then I realized a bit

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more recently, probably the last ten years or so, the

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same techniques, the same little things you can play around

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with that helped to reduce pain also help to reduce stress,

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so on and so forth. So the same techniques can

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be used, I mean, they can be adapted a little

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bit differently. I mean, you know, if you're focusing on

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a particular part of your body, whether it's chronic pain

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or stress, it reduces in the same way. It's kind

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of strange, really, it's quite quite cool. I'm not sure

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if I said this already. I have said already, because

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I've already started this recording. I got about ten minutes

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in I realized I hadn't pressed record, So you missed

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a lot of gold. That was a golden moment. It's

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like a shower of authentic, new, original, glorious golden material.

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It's like a glorious golden shower and unfortunately, I maybe

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that's not the right term, but unfortunately I didn't press record.

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So I'm doing it again, and this is the second

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best version. Probably it might improve, so don't go. It

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might get better. Probably won't, but it might. Now I

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should say what I don't have to could could say.

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What I do and how I do it is very unconventional.

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It's very unlikely you'll find anyone else, probably in the

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world that does this the way that I do it.

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It doesn't mean to say that it's any good, it's

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just it's different. So, you know, I think it's nice

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to have variety, and it's nice if you can find

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a person to listen to or to watch on video

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that firstly doesn't take themselves too seriously. I think that

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can be quite nice, even if it's a serious subject.

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And chronic pain is a very serious subject. So at

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no point am I, you know, making fun of what

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I'm doing and making fun of the topic because I'm not.

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I have chronic pain myself. I got Arthur Right's in

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my lower back, and I had years, probably about fifteen

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years of real problems with my right shoulder after an injury,

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and it's still there a bit, but it's I think

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if I stopped tapping it, it probably won't hurt so much.

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But yeah, it's better than it used to be. But

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my lower back, it's just a continuous thing to manage.

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So even though for those that haven't seen me before,

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those that haven't, if you haven't seen me before, if

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you or you haven't listened to my podcast, because I

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do six different versions of this recording will be on

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my podcasts, one just normal length, five and ten hours

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of out music, and then five and ten hours with music,

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So six different recordings. Only one video on YouTube will

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be this one, which is just standard recording with no music,

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although I suppose I could look into putting some music on.

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We'll say, you know, in the future, maybe do two versions,

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one with one without music. A dinny no, But I

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think the bottom line is you test it. How do

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you feel different compared to how you felt before. That's

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the bottom line. And if someone's sitting thinking all this

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person sounds so unprofessional, which could you know, it's fair enough,

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but that means that you're inside your own mind moaning

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instead of relaxing, instead of letting go. Because if you're

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in your own mind judging, you know, sort of judging.

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You know, some people would be like, Oh, it's not

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fair that I'm making videos come just too handsome. I'm

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too sexy, and it's a distraction and it's really hard

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to close your eyes because you just want to look

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at this sexy body of mind. I understand that. But

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and guarantee there'll be someone that responds, Oh, you're really

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up yourself. You really think you're look you're an old man.

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You think you're really sexy evening. You've got a big

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pink tomato face. You mean me, me, And you like, yeah,

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I know what I look like. Fifty four years I've

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been looking in the mirror. Havn't much time to do

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anything else. Really, that's my advice. You've got the advice

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for someone. My neighbor downstairs twenty years old. I said, yeah,

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don't spend all your time looking in the mirror. You just

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don't get anything done. So that was weird. That's got

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nothing to do with a recording. So what how do

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you feel even right? If I was to sit here

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with my little bottle of water, or it's a big

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bottle of water and my hands have grown, it's a

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little bottle of water and it's not that little. It's

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what is it fifty cla whatever that is, cubic liters, etc.

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I don't know, but I could just talk about this

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bottle of water for twenty minutes, and I could, I

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really could, which is weird. But yeah, not that I

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would necessarily stay focused on the water. But a technique

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is to focus on something, something that's so random that

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it takes your attention. I mean, you know, moves your

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attention away from yourself, so you're not thinking about yourself.

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And that's kind of what these recordings are. At the

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very very least, it's well, at the very least, it's

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just me being annoying. I suppose, you know, in reality,

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some people like, Okay, it's just annoying. That's the worst

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case scenario. But generally, for those that are able to

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tolerate me, the worst case scenario is you feel more

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relaxed at the end of it, at the end of

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the video, at the end of the recording, the audio

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podcast and so in a way, and I have set

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up I've got podcasts let Me Boy to Sleep, let

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Me Boil Your Pain Away. Where the whole idea of

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those recordings really was, especially with the let Me Boy

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to sleep that I've been doing for seven years. I

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feel I've got one thousand, three hundred and fifty odd recordings,

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and they're all odd. They're all pretty odd.

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And.

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I the idea really was to just partially a distraction,

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but partially why you're listening to my voice. You're not

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worrying about stuff while you listen to my voice. You're

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not thinking about the past. You know why you're listening

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to my voice. You're no longer concerned about the future.

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Why you're listening to my voice. It's almost that, not

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that you've given me control of your mind, which you haven't,

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of course, but you kind of maybe allowed my voice

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to be your internal voice for a little while. So

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instead of that moaning and maybe even your internal dialogue

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might be rude to you, which is not good. So

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it might be dismissive, it might be telling you, oh,

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you're no good at this or whatever. So you just

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quieten that down and let me be your internal voice

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for just this period of time. And I'm not going

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to tell you negative things about yourself. I'm not going

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to tell you what you can't do. I'm not going

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to tell you what you should do. I can tell

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you or mention what you could do which would be relaxed,

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which would be not to take yourself too seriously. And

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there's also a concept that I think can be quite

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difficult even for me to really grasp at times, and

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that's to let go. And when I mean let go,

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I don't mean forever. I mean, wow, I felt I

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just pressed on my chest and I think it's hot

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in it. I'm sweating. Either that or my nipples are leaking.

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I'm lactating. I can't believe it. You might think, but

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that's in the middle of your chest. Okay, there's no

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rules about where your nipples should be. I spoke anatomically, maybe,

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but yeah, I've got five So what was I saying?

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The thing that can be difficult, the idea that can

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be a little bit difficult to sort of think through.

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There's two actually. One is forgiveness. That's a really, really

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complicated one for some people to get their head around.

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And I'm one of those people that, yeah, I can

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see why it's complicated, but forgiveness. You know, we're not

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talking about forgiveness really, but although I am so, I

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guess I am talking about forgiveness, but it's not about

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letting someone else off. It's about helping you. You're not

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helping that other person. You're helping you. You know, you're

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It's the whole Buddhist an old Buddhist thing is anger

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or you know, let's say someone who doesn't forgive someone

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holding onto anger is like someone chucking a hot coal

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at you and instead of ducking out the way, you

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catch it. So you're just going to stand there with

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this hot coal. It's quite an outdated idea, really, isn't it.

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I mean, when's the last time someone chucked a hot

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coal at you? I can't remember last time and saw

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hot coal. Probably when I was about ten eleven, maybe twelve.

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We used to have a fire in our house. We

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were potential heating as well. I'm not that old. We

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did have central heating, but there was a fireplace downstairs

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and it was a mixture of coal and logs as well. Yeah,

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I used to like that. But anyway, if you ever

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tried to pick all the things up, don't because it's hot.

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I mean you'd think, like it's just come out of

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a fire, it's going to be hot. But there's also

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that feeling like okay, you know, when you get something

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out of the oven and if you if you pick

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up quickly, it doesn't burn you. That doesn't work with

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hot coals. You know, if you've got sponge cake and

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it's come out the oven, and maybe or a biscuit,

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and you think, well, just quickly move it from the

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tray onto the tail onto like a plate without touching

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the metal tray that is. And sometimes you know you

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can do just about if you do it cook enough

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because I like to eat them straight away. Ideally said,

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there's not a cooker that does this. If there was

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a cooker that cooked biscuits right like a biscuit maker,

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cooker that cooked the food, but when it had finished

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the food would be the cookies, let's say, for example,

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would be exactly the right temperature to eat instantly as

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soon as it comes out of the oven. So maybe

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some kind of fan to cool down the cookies. That's

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an invention. If you're invention minded and you you've got

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to think about cookers, you can invent something. You know,

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I'd be happy to share some of the profit with you,

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as it was my idea, thank you very much. So

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a fan of them, but actually one that cals down

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the food for the last five minutes ten minutes. I

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don't know, So when it comes out, you can just

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maybe some milk, cup of tea. It'd be more like

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crunchy crunchy, But I can't do that sound. I like

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crunchy biscuits, cookies. You know, I don't want it to

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be soft. I'm not prejudiced, but I just don't, you know.

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I prefer like a nice mind you if it's just

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sadly up and sometimes they just taste so good. It

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doesn't really matter what texture they are, because it's about

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the taste. That's a problem with making his recordings. When

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I'm hungry, I start talking about food. So yeah, if

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you for forgiveness, that can be a hard one, but

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it can be good for relieving physical sensations. It can

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be good for because if he was able to, for example,

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decide that that person that may be called those problems

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all those years ago, and you decide to just let

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it go, not for them, but for you, just to

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say I forgive them again, not for them, but for you.

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It can change how you physically feel. It definitely can

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change how you emotionally feel, But then that changes how

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you physically feel, because if you're feeling calm in your mind,

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you will also be affected in your body by feeling calm.

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It works the opposite way as well, of course, so

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someone that has so if I have afrighted, well, I

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do have af right this in my back. If I

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get stressed, my lower back hurts more. If I get angry,

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my lower back hurts more. If I relax we're doing

233
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these recordings are quite relaxing, actually, because there's something about

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my voice. It's like my squeaky virus. It's so calming.

235
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It's quite relaxing to just focus on relaxation, and that's

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what this is really focusing on relaxing. Talking about relaxation

237
00:20:44.000 --> 00:20:52.960
in itself can be relaxing. Talking about your body feeling

238
00:20:53.039 --> 00:20:58.519
more comfortable and calm can cause your body to feel

239
00:20:58.559 --> 00:21:04.880
more comfortable and calm. Because our minds are so powerful,

240
00:21:06.559 --> 00:21:09.079
you know, in a sense, you know, we get what

241
00:21:09.119 --> 00:21:14.720
we think about. If you're focusing and expecting a certain

242
00:21:15.279 --> 00:21:24.039
physical response to listening to me talking, then there's a

243
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good chance you can have that physical response because that's

244
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what you expected, which is why these can be very useful.

245
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When you start to listen or play the video, listening

246
00:21:42.119 --> 00:21:48.079
to the podcast with that expectation of actually feeling more

247
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calm in your mind and your body, because maybe that's

248
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what's happened previously, that's what's happened in the past, when

249
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you've listened to me, when you've heard my voice, when

250
00:22:00.759 --> 00:22:09.519
you think of me, perhaps as a sense of your

251
00:22:09.599 --> 00:22:16.960
mind's slowing down, your internal dialogue no longer racing around

252
00:22:17.039 --> 00:22:25.839
and maybe being petty or being negative perhaps and it

253
00:22:25.920 --> 00:22:33.039
calms down. It gives you a break and a thing

254
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that I know some people it can be a complicated

255
00:22:39.680 --> 00:22:45.000
idea of letting go of everything. And it's not about

256
00:22:45.079 --> 00:22:50.279
letting go of everything forever. It's for me. It's when

257
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I say just when I do a recording, and I'm

258
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kind of aiming at you letting go of everything during

259
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the time that we spend together. And when I say everything,

260
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I do mean everything. Whether you're visiting some in a hospital,

261
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whether you've got a loved one that's in trouble, whether

262
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you're in trouble, whatever, any of that worldly stuff. You're

263
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letting it go temporarily. It doesn't mean that you don't care,

264
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because of course you do it. It's not about that.

265
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It's like, well, I can't I've heard people say to

266
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me or I can't. I can't let that go because

267
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I care too much. It doesn't stop you caring, but

268
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in that moment, you're not thinking about that. In this moment,

269
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you don't care about anything. You're not worried about anything,

270
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you're not concerned about anything. Maybe you're not even thinking

271
00:24:03.119 --> 00:24:07.039
about anything. It's an opportunity for your mind and your

272
00:24:07.079 --> 00:24:13.279
body to kind of sink together in a way. If

273
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you think of it as a sink, a literal physical sink,

274
00:24:16.400 --> 00:24:18.240
you can just pull the plug hole out and let

275
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all that stuff just drain away. All the stress, all

276
00:24:23.279 --> 00:24:27.599
the tension, just strain out of that down that plug

277
00:24:27.640 --> 00:24:38.319
hole in the sink. I'm a little bit pleased with

278
00:24:38.319 --> 00:24:42.720
that analogy. If any mind, what my arms were longer,

279
00:24:42.759 --> 00:24:49.119
I could pack myself on the back unfortunately mind you,

280
00:24:50.559 --> 00:24:53.160
Oh no, I can a little bit, but it's about

281
00:24:53.160 --> 00:24:56.279
the back of my head. Oh that was lovely. Yeah,

282
00:24:56.319 --> 00:25:04.640
I could just about manage. So a distraction, letting yourself,

283
00:25:06.599 --> 00:25:16.759
choosing to relax, choosing to let go, even if it

284
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is just for a short time, has that same physical effect.

285
00:25:25.079 --> 00:25:32.519
Whether it's a part of your body that was problematic

286
00:25:32.680 --> 00:25:36.440
before you started listening to me, or whether it's to

287
00:25:36.480 --> 00:25:44.079
do with tension or something that you previously were concerned

288
00:25:44.119 --> 00:25:49.079
or worried about, and now you have let that go,

289
00:25:51.359 --> 00:25:54.119
and you can test it as well. Test letting it go,

290
00:25:55.359 --> 00:26:01.920
test taking a step back, Test how it feels, and

291
00:26:02.000 --> 00:26:08.440
whether you like that feeling. How does it feel to

292
00:26:08.640 --> 00:26:14.680
just relax, to just move away and let your mind

293
00:26:14.839 --> 00:26:19.720
calm down? Almost. I quite like the idea of the

294
00:26:19.839 --> 00:26:24.200
mines surrounded by windows and you just open the windows

295
00:26:25.640 --> 00:26:29.599
and it's very windy, so you open all the windows

296
00:26:30.480 --> 00:26:34.200
and the room's all stuffy, like the mine's all stuffy,

297
00:26:34.240 --> 00:26:39.759
full of this just maybe dust and cockbribs, maybe a

298
00:26:39.759 --> 00:26:47.200
bit like my flat, oh my underpants, and the wind

299
00:26:47.319 --> 00:26:50.440
blows through one window and out of the other window

300
00:26:50.839 --> 00:26:58.359
and completely clears the air in your mind. I kind

301
00:26:58.359 --> 00:27:00.599
of like that idea. It's weird, As I said it,

302
00:27:00.640 --> 00:27:07.279
I felt like a that breeze on my face, which

303
00:27:07.319 --> 00:27:12.400
is weird because the windows are not open here, and

304
00:27:12.720 --> 00:27:16.000
on my chest as well, and my face. It's like

305
00:27:16.039 --> 00:27:20.880
a coolness, almost as if the wind or the breeze

306
00:27:20.920 --> 00:27:26.039
is blown through my through my head and clearing out

307
00:27:27.160 --> 00:27:30.960
almost literally like the wind was blown through my brain

308
00:27:31.480 --> 00:27:45.440
through my mind. That's quite nice. I'm pretty good at this.

309
00:27:46.400 --> 00:27:52.759
I'm joking. If it does feel nice, it's quite relaxing.

310
00:27:55.799 --> 00:27:58.319
I've been doing this for nineteen years. Can you believe it?

311
00:27:59.039 --> 00:28:03.880
Nineteen years? I know you thought I'd actually have some

312
00:28:04.000 --> 00:28:10.599
kind of skill by now, wouldn't you? It might happen

313
00:28:11.039 --> 00:28:14.680
one day. I mean, I do believe everyone's got something

314
00:28:14.680 --> 00:28:15.279
that they're could at.

315
00:28:15.319 --> 00:28:15.839
I just.

316
00:28:17.680 --> 00:28:20.960
Eating biscuits and watching television. I don't think that's necessarily

317
00:28:20.960 --> 00:28:26.960
a skill great at that. You should see me devour

318
00:28:27.000 --> 00:28:35.559
an Easter egg. Wow. Poor, We'll talk about chocolate and

319
00:28:35.599 --> 00:28:48.119
food again. I know, Okay. I just notice how you feel.

320
00:28:50.319 --> 00:28:58.400
How do you physically feel? How do you feel in

321
00:28:58.440 --> 00:29:04.480
your face, your shoulders, your neck, your arms, your hands

322
00:29:04.519 --> 00:29:13.200
and fingers, your chest, your stomach, your back, your bomb,

323
00:29:13.519 --> 00:29:24.079
your groin, hips, your thighs, knees, lower legs, your shins,

324
00:29:24.319 --> 00:29:37.519
your calfs, ankles, your knees, your elbows, your feet, your heels,

325
00:29:38.720 --> 00:29:44.960
tops of your feet, bottoms of your feet, your toes,

326
00:29:47.759 --> 00:30:01.799
your eyes, your jaw, your ears, your lips, your mouth,

327
00:30:03.079 --> 00:30:10.680
your tongue, maybe your teeth or your guns, your throat.

328
00:30:15.640 --> 00:30:22.160
Noticing what it feels like to breathe. You may have

329
00:30:22.359 --> 00:30:26.960
noticed that you're breathing is increased. You know, it's got

330
00:30:26.960 --> 00:30:37.319
a bit deeper, but also slower, but naturally without any effort,

331
00:30:39.240 --> 00:30:52.000
without focusing, just naturally slower and deeper. And that breathes again.

332
00:30:52.599 --> 00:31:09.759
It's on my face, on my chest, hm for a

333
00:31:09.799 --> 00:31:11.680
minute after I just checked the window still and make

334
00:31:11.720 --> 00:31:17.519
sure Vinnie's not farting in my direction. But then it

335
00:31:17.559 --> 00:31:27.799
wouldn't be a cold breeze, would it be a smelly one?

336
00:31:40.400 --> 00:31:48.000
And what I notice is if this background sounds, I

337
00:31:48.200 --> 00:31:58.359
find it's actually helpful. It tends to increase the relaxation.

338
00:32:05.000 --> 00:32:07.200
How when I say that, I mean obviously not if

339
00:32:11.200 --> 00:32:14.319
if you've got workmen out in the garden digging for oil,

340
00:32:14.960 --> 00:32:17.640
then yeah, they're shaking the whole building, perhaps that wouldn't

341
00:32:17.720 --> 00:32:29.240
be particularly relaxing. But generally we're a couple of helicopters

342
00:32:29.240 --> 00:32:32.559
playing table tennis with each other. I don't know how

343
00:32:32.599 --> 00:32:38.039
that would work. But helicopters are quite noisy, an't they.

344
00:32:38.880 --> 00:32:42.960
That's a strange visual, isn't it two helicopters playing table

345
00:32:43.000 --> 00:32:50.079
tennis or ping pong. I don't know why. I always

346
00:32:50.119 --> 00:32:53.160
find that word of weird tickles be a little bit

347
00:32:53.240 --> 00:32:58.039
ping pong. I don't know why. I think is a word.

348
00:32:58.119 --> 00:33:02.079
Pong is another word for smelly, isn't it? And ping

349
00:33:03.000 --> 00:33:13.440
is another word for ping, ping like a little sound

350
00:33:13.599 --> 00:33:19.640
like a ping. I suppose like a mobile phone text

351
00:33:19.720 --> 00:33:21.200
message or something like that.

352
00:33:22.519 --> 00:33:22.759
Ping.

353
00:33:23.720 --> 00:33:28.680
Yeah, maybe, So I don't know what that's got to

354
00:33:28.720 --> 00:33:37.119
do with table tennis. Some would ask her, what's two

355
00:33:37.240 --> 00:33:43.440
helicopters playing table tennis in your garden got to do

356
00:33:43.640 --> 00:33:49.839
if feeling relaxed and calm? And my answer to that

357
00:33:49.880 --> 00:33:52.880
would be, it wouldn't be in the garden. Would it

358
00:33:52.960 --> 00:33:56.599
be on the roof? That just be ridiculous. How they're

359
00:33:56.640 --> 00:33:58.440
going to fit in the garden. It's only a tiny

360
00:33:58.480 --> 00:34:03.559
little garden. Helicopters they need to be on the roof.

361
00:34:05.759 --> 00:34:07.839
And then I think, well, it's not a flat roof,

362
00:34:07.920 --> 00:34:10.599
so that would be very difficult. They have to reconstruct

363
00:34:10.599 --> 00:34:16.079
the whole building. I've been on some roofs that were

364
00:34:16.079 --> 00:34:20.840
big enough for two helicopters and a big table tennis

365
00:34:20.880 --> 00:34:32.639
table or ping pong table, ping pong. It's one of

366
00:34:32.679 --> 00:34:39.599
those words. Although there's like, just it sounds strange, ping pong,

367
00:34:40.840 --> 00:34:50.840
ping pong's I don't know why it is. I kind

368
00:34:50.840 --> 00:34:56.159
of can't of imagine inventing a game and getting all

369
00:34:56.199 --> 00:35:02.920
excited and going to the bank. Hey, missus, bank manager,

370
00:35:04.440 --> 00:35:06.719
I got an idea for a new game. I need

371
00:35:06.760 --> 00:35:12.760
some financing to help. What is it. What's the game? Well,

372
00:35:13.440 --> 00:35:17.960
you know tennis, Yes, I've heard of the thing. It's

373
00:35:18.039 --> 00:35:23.960
like tennis, except it's done on a table and the

374
00:35:24.039 --> 00:35:26.719
net is across the middle of the table, and the

375
00:35:26.760 --> 00:35:32.920
two participants use little bats and they stand up and

376
00:35:32.960 --> 00:35:38.119
play and it's just like a miniature version of tennis. Really,

377
00:35:42.679 --> 00:35:46.159
And the bank manager might be and it might not be.

378
00:35:46.199 --> 00:35:48.480
The bank manager might just be someone that works in

379
00:35:48.519 --> 00:35:51.079
the bank. But for this story, let's say it's a

380
00:35:51.119 --> 00:35:57.880
bank manager called Dorothy. She's got three cats, and she

381
00:35:58.159 --> 00:36:05.559
enjoys going on a holiday scuba diving. It's a little

382
00:36:05.559 --> 00:36:13.079
bit of a backstory. She once dated a man called Jeremy,

383
00:36:13.199 --> 00:36:19.039
and she found out, after about three years into a relationship,

384
00:36:20.559 --> 00:36:27.280
that he enjoyed disco dancing, and she couldn't handle that.

385
00:36:34.360 --> 00:36:39.679
She also planted a tree near to where she was

386
00:36:39.840 --> 00:36:42.960
living when she was a child, and now that tree's grown,

387
00:36:43.159 --> 00:36:47.599
it's very big. But the thing that she doesn't realize

388
00:36:48.079 --> 00:36:51.599
is that actually the tree that she goes and hugs

389
00:36:51.760 --> 00:36:58.599
and you know, visits, it's a different tree. She forgot

390
00:36:58.639 --> 00:37:05.199
which tree it was. And when she visits and she

391
00:37:05.239 --> 00:37:08.639
takes people with her and she shows people around saying, well,

392
00:37:08.679 --> 00:37:11.519
let me show you my special tree. It's not her

393
00:37:11.559 --> 00:37:13.760
tree at all. Her trees and one next to it,

394
00:37:16.559 --> 00:37:19.800
and her trees a bit upset about that it's not

395
00:37:19.800 --> 00:37:25.280
getting any attention. The thing is, the reason she thinks

396
00:37:25.320 --> 00:37:28.360
that that's her tree is because she went away for

397
00:37:28.440 --> 00:37:31.239
quite a while and she came back and the tree

398
00:37:31.320 --> 00:37:35.239
was big. She knew that the tree next to the

399
00:37:35.320 --> 00:37:40.599
tree wasn't hers because it was small, and her tree

400
00:37:40.599 --> 00:37:43.039
would have grown after ten years, would have grown a

401
00:37:43.079 --> 00:37:45.960
lot bigger. So she knew that the big tree was hers.

402
00:37:47.519 --> 00:37:52.199
What she didn't know is what she actually planted wasn't

403
00:37:52.199 --> 00:38:01.039
a tree. It was a daffodil. Daffodil, daffodial dial that's

404
00:38:01.119 --> 00:38:08.320
not even a word, is it a daffodil? So she

405
00:38:08.480 --> 00:38:11.840
planted this daffodil thinking it was a tree, but it

406
00:38:11.920 --> 00:38:21.599
wasn't a tree. It was a daffodil. Why did I

407
00:38:21.719 --> 00:38:30.280
say daffodil? But anyway, that's her backstory, and she wants

408
00:38:32.159 --> 00:38:34.599
she once fell out of a tree. So she had

409
00:38:34.639 --> 00:38:38.480
a thing about trees. But she was okay because luckily

410
00:38:38.599 --> 00:38:43.800
she was wearing shoes with her springs at the bottom,

411
00:38:45.280 --> 00:38:51.079
and she just bounced back into the tree. Then she

412
00:38:51.199 --> 00:38:56.360
joined the circus, so it worked quite well. But eventually

413
00:38:56.599 --> 00:38:59.719
she realized that she she wanted to settle down a

414
00:38:59.760 --> 00:39:06.840
little bit, especially once she met Jeremy and she thought

415
00:39:06.840 --> 00:39:10.960
to herself, I'm going to get a different job, you know. No,

416
00:39:11.599 --> 00:39:14.519
it's if she when she got that job in the bank, Well,

417
00:39:14.639 --> 00:39:19.400
prospects are there and there's nothing can get in the way.

418
00:39:19.519 --> 00:39:22.400
Now I found the man of my dreams, got a

419
00:39:22.440 --> 00:39:26.159
lovely home. The only thing that could could ruin this

420
00:39:26.840 --> 00:39:29.840
is if I found out that Jeremy was into disco dancing.

421
00:39:30.480 --> 00:39:38.000
But that's unlikely to happen anyway. She if you go

422
00:39:38.159 --> 00:39:42.199
and she's saying, oh, that's a really good idea. That's

423
00:39:42.239 --> 00:39:47.079
a really good idea. You can you can, we could

424
00:39:47.119 --> 00:39:50.199
put that together. It's going to cost money to promote it,

425
00:39:51.079 --> 00:39:55.599
and you know, if you've already got the design for it,

426
00:39:56.920 --> 00:39:58.880
you're going to need money and you're probably going to

427
00:39:58.920 --> 00:40:13.400
need investment. And yeah, it's great, So you'd be whoever

428
00:40:13.639 --> 00:40:16.039
was invented it. I felt brilliant. So what are you

429
00:40:16.079 --> 00:40:17.639
going to call it? Ping pong?

430
00:40:19.480 --> 00:40:19.519
No?

431
00:40:20.559 --> 00:40:24.519
See you later. I can't help you with that, ping pong.

432
00:40:24.679 --> 00:40:26.000
Who's going to buy ping pong?

433
00:40:27.440 --> 00:40:27.599
Ping?

434
00:40:27.760 --> 00:40:32.400
I can see it now, ping pong? No, No one's

435
00:40:32.400 --> 00:40:36.559
going to buy that. We could call it something different.

436
00:40:39.199 --> 00:40:44.800
Well what, well? Think about it? Is tennis on a table,

437
00:40:49.400 --> 00:40:54.639
so we'll call it tennis on a table. That's a mouthful, though,

438
00:40:54.679 --> 00:40:58.599
isn't it not as much as ping pong? I think

439
00:40:58.679 --> 00:41:01.960
ping pongs are more than a mouthful than tennis on

440
00:41:02.039 --> 00:41:11.639
a table? MM could just shorten it like two words?

441
00:41:14.639 --> 00:41:23.960
What on tennis? No on a tennis? No, tennis on.

442
00:41:25.519 --> 00:41:25.559
No?

443
00:41:27.199 --> 00:41:36.360
What table? Tennis table? Tennis? It's like tennis, but on

444
00:41:36.480 --> 00:41:40.320
the table. But you're not reading out the whole sentence.

445
00:41:42.039 --> 00:41:48.000
It's kind of self explicit explicit, you know, it explicits itself.

446
00:41:50.639 --> 00:41:52.840
Oh do you mean describes, explains?

447
00:41:53.079 --> 00:41:53.280
Yeah?

448
00:41:54.039 --> 00:41:58.119
Okay, but not ping pong.

449
00:41:59.679 --> 00:41:59.719
No.

450
00:42:00.039 --> 00:42:02.559
But I really like the term ping pong. I think

451
00:42:02.599 --> 00:42:06.679
it's a really catchy word, really catchy name like no.

452
00:42:13.960 --> 00:42:17.679
But yeah, if those kind of sounds, it would probably

453
00:42:17.719 --> 00:42:23.000
be quite noisy. But generally background sounds like the birds singing.

454
00:42:23.519 --> 00:42:27.039
I like the birds singing because this isn't I mean,

455
00:42:29.079 --> 00:42:33.280
you may listen to this and fall asleep and stuff.

456
00:42:34.039 --> 00:42:34.119
But.

457
00:42:35.960 --> 00:42:45.159
I really really love the sounds of birds. I always

458
00:42:45.199 --> 00:42:49.599
have done. I'm not always, I mean there was I'm

459
00:42:49.639 --> 00:42:51.960
sure there's been times when I've not wanted to hear birds.

460
00:42:52.760 --> 00:42:56.599
I can't think of any of those times. I mean,

461
00:42:56.639 --> 00:43:01.119
it's hard to say I've always. I mean like since

462
00:43:01.159 --> 00:43:05.519
I was born. I was lying in my mother's arms

463
00:43:05.679 --> 00:43:10.360
on the first I was born, and like, oh, like

464
00:43:10.639 --> 00:43:14.800
we look so content, so so relaxed, and I'd say, yeah,

465
00:43:14.800 --> 00:43:17.679
I'd be more relaxed. I could hear some birds. Where's

466
00:43:17.679 --> 00:43:30.559
the birds at? I find parrots very noisy, very right.

467
00:43:32.920 --> 00:43:34.639
That's probably not a good example of a parrot, but

468
00:43:35.719 --> 00:43:42.880
it yeah, they're not quite as sweet. And this is

469
00:43:43.039 --> 00:43:46.719
bird outside. It goes, it whistles, but it sounds like

470
00:43:46.800 --> 00:43:51.599
a human whistling. Or unless it's one of those birds

471
00:43:51.679 --> 00:43:59.039
that copies humans, well they meet not mere cats. There's

472
00:43:59.079 --> 00:44:07.920
a certain bird that could mimic humans, isn't there. I

473
00:44:08.039 --> 00:44:11.039
wasn't thinking of parrots, but maybe, but there's another one.

474
00:44:11.079 --> 00:44:15.559
There's another bird that can do it. I forget what

475
00:44:15.679 --> 00:44:24.159
it is is it budgie? Can budgies learn words? I

476
00:44:24.239 --> 00:44:30.239
don't know. We can't full circle because I'm sure I

477
00:44:30.320 --> 00:44:35.000
saw budgies playing table tennis on a video. Maybe it

478
00:44:35.119 --> 00:44:41.679
was ping pong ping pong, I don't know. That's just

479
00:44:41.719 --> 00:44:45.239
stuck in my head today. I don't know why why,

480
00:44:45.480 --> 00:44:56.400
I don't know where the word came from. And you

481
00:44:56.519 --> 00:45:01.000
can notice how you're feeling, or maybe you don't want

482
00:45:01.000 --> 00:45:05.159
to notice how you're feeling. Maybe you don't care how

483
00:45:05.199 --> 00:45:08.360
you're feeling. Maybe you're just happy to feel the way

484
00:45:08.400 --> 00:45:19.880
you feel without examining it. Just being with yourself, accepting yourself.

485
00:45:26.719 --> 00:45:42.199
I suppose, being in the moment, not needing anything, feeling peaceful.

486
00:45:46.719 --> 00:46:02.960
Mm hmm. It's nice, isn't it? And it brings me

487
00:46:04.239 --> 00:46:10.840
to the end of this recording about ping pong and

488
00:46:11.000 --> 00:46:14.840
other stuff that I've talked about. No idea, what I'm

489
00:46:14.880 --> 00:46:21.880
gonna what tidesle I'm going to get this recording, no idea.

490
00:46:23.800 --> 00:46:28.400
Maybe I'll just call it ping pong. So thank you

491
00:46:28.639 --> 00:46:33.440
for listening. Remember to be kind to yourself because you

492
00:46:33.639 --> 00:46:39.199
do deserve to feel happy, and be gentle with yourself

493
00:46:41.199 --> 00:46:54.000
because you deserve to feel safe. Lots of love bye,

494
00:47:01.079 --> 00:47:15.599
relax in a more deep and meaningful way, maybe in

495
00:47:15.719 --> 00:47:21.199
a way that can not just allow you to feel

496
00:47:22.639 --> 00:47:31.719
calmer now and throughout the time we spend together here,

497
00:47:33.880 --> 00:47:39.559
not just relaxed at the end of the recording when

498
00:47:39.599 --> 00:47:46.239
it's finished and you can enjoy that sense of comfort

499
00:47:46.440 --> 00:48:01.320
and peace, but also I think it would be nice

500
00:48:01.480 --> 00:48:21.199
to have those feelings of relaxation continue for longer after

501
00:48:21.360 --> 00:48:31.880
the recording has ended, so that you can still benefit

502
00:48:34.800 --> 00:48:42.039
from listening to my voice, maybe in a few hours time,

503
00:48:43.960 --> 00:48:57.400
perhaps tomorrow, and then by listening regularly, especially if you

504
00:48:57.639 --> 00:49:02.840
find like some people do and myself as well. Sometimes

505
00:49:02.880 --> 00:49:09.159
I find one particular recording that really resonates with me,

506
00:49:13.519 --> 00:49:15.880
and I just listened to it over and over again

507
00:49:18.199 --> 00:49:31.199
every morning, every evening. There was this recording from We're

508
00:49:31.239 --> 00:49:36.960
going back to about nineteen ninety nine. It wasn't hypnosis,

509
00:49:37.039 --> 00:49:42.320
but it was a guided visualizations. It kind of was hypnosis, really,

510
00:49:44.840 --> 00:49:50.000
and I managed to find it again and it still

511
00:49:50.119 --> 00:49:55.519
has the same effect on me. And part of it

512
00:49:55.880 --> 00:50:10.559
was Lissen's voice relaxed me. She just felt so peaceful,

513
00:50:12.719 --> 00:50:19.159
and I'd look forward to listening to her in the

514
00:50:19.280 --> 00:50:29.920
morning and in the evening, and I knew before even

515
00:50:30.719 --> 00:50:39.199
pressing the play button that since I've done that, pressed

516
00:50:39.239 --> 00:50:47.760
the play button. This is in the days of CD

517
00:50:47.960 --> 00:50:56.639
players pressed the play button. In fact, it might have

518
00:50:56.679 --> 00:51:01.000
even been a tape tape recorder. I'd lie down on

519
00:51:01.119 --> 00:51:13.920
a bed and then even without necessarily listening to her

520
00:51:14.119 --> 00:51:27.039
words because I had them memorized. Really, it was as

521
00:51:27.079 --> 00:51:37.760
if my body knew exactly what to do, and the

522
00:51:37.960 --> 00:51:59.920
muscles just almost went into automatic relaxation, and I remember

523
00:52:00.159 --> 00:52:14.119
my mind would slow down. Now. Now, I was listening

524
00:52:14.199 --> 00:52:20.800
to this recording in the early days of learning hypnosis,

525
00:52:23.519 --> 00:52:31.239
and long before I ever made any videos or audio

526
00:52:31.400 --> 00:52:35.960
recordings myself, because I didn't start doing that till two

527
00:52:36.199 --> 00:52:54.119
thousand and six, I knew, I knew how helpful I

528
00:52:55.599 --> 00:53:05.599
found being a or to just let go, to have

529
00:53:05.840 --> 00:53:18.679
that trust in the person that I'm listening to, knowing

530
00:53:18.800 --> 00:53:26.639
that it's going to be just as relaxing, if not

531
00:53:26.880 --> 00:53:36.159
more so. Each time you hear my voice, you may

532
00:53:36.239 --> 00:53:47.800
feel the same. Some people have been listening to me

533
00:53:48.039 --> 00:54:01.960
for over a decade, maybe not solidly, obviously, not twenty

534
00:54:02.000 --> 00:54:09.880
four hours a day, but maybe people come back. Some

535
00:54:10.039 --> 00:54:24.960
people maybe listen every day. That's Something that I do

536
00:54:26.840 --> 00:54:41.280
which you may not realize by listening is when I

537
00:54:41.599 --> 00:54:57.719
record these recordings. Now, for example, I also am affected

538
00:54:58.239 --> 00:55:11.039
by the words that I say. So if I set

539
00:55:11.239 --> 00:55:21.679
you focus on your feet, notice your feet relaxing, I

540
00:55:21.800 --> 00:55:30.239
will be focusing on my feet. I will be noticing

541
00:55:33.239 --> 00:55:47.719
my feet relaxing. If I said, focus on your hands,

542
00:55:50.559 --> 00:55:59.920
and maybe notice the difference between each hand, Perhaps notice

543
00:56:00.199 --> 00:56:06.239
the air in the room, the temperature of the room.

544
00:56:08.119 --> 00:56:18.480
On the backs of your hands. You may start to

545
00:56:19.079 --> 00:56:27.119
notice what almost feels like a very light breeze, even

546
00:56:27.199 --> 00:56:31.400
though there may not be any type of breeze at

547
00:56:31.480 --> 00:56:44.400
all where you are right now. And as you become

548
00:56:45.079 --> 00:56:59.440
aware of your hands, I'm also aware of how relaxed

549
00:56:59.719 --> 00:57:05.679
my hands our feeling.

550
00:57:07.199 --> 00:57:07.360
Now.

551
00:57:22.159 --> 00:57:27.960
And when it comes to potentially drifting off to sleep,

552
00:57:29.119 --> 00:57:41.639
which may be the reason you're listening, I also feel

553
00:57:41.840 --> 00:57:57.000
drowsy when I make these recordings. I also notice my mind.

554
00:57:58.760 --> 00:57:59.239
Drifting.

555
00:58:07.159 --> 00:58:19.760
In fact, at times I've actually fallen asleep without even noticing,

556
00:58:24.639 --> 00:58:33.719
and then I carry on talking. And it's only when

557
00:58:34.079 --> 00:58:43.119
I listen back to do the editing I hear snoring

558
00:58:45.079 --> 00:58:52.320
and I think I don't remember snoring. I remember talking.

559
00:58:55.000 --> 00:59:02.400
The snoring was a pick turned up. That's why I

560
00:59:02.519 --> 00:59:10.559
sound like when I snore, how I get really into

561
00:59:10.719 --> 00:59:30.079
a whole experience. I don't know how you feel. How

562
00:59:30.199 --> 00:59:40.320
relaxed do you feel in your feet, how relaxed you

563
00:59:40.599 --> 01:00:01.840
feel in your hands. I have noticed more and more

564
01:00:07.800 --> 01:00:20.400
that the more relaxed, deeper level of comfort you feel,

565
01:00:24.119 --> 01:00:40.280
the easier your breathing becomes. It's almost like that additional

566
01:00:43.440 --> 01:01:04.360
muscle relaxation. So this allows you to breathe easier without

567
01:01:05.880 --> 01:01:26.559
necessarily focusing on your breath, however, being able to notice

568
01:01:37.239 --> 01:02:06.960
the ease in which you breathe so naturally. You breathe

569
01:02:07.559 --> 01:02:51.199
so very easily and smoothly. Whenever I imagine my breathing improving.

570
01:02:56.960 --> 01:03:10.239
When I've got my eyes closed, I tend to visualize

571
01:03:12.400 --> 01:03:26.719
a beautiful field with trees and flowers producing all that

572
01:03:28.840 --> 01:04:01.559
life giving oxygen. And it feels nice too, if nothing else,

573
01:04:04.800 --> 01:04:38.880
just taking some time away from everything, enjoying that feeling

574
01:04:39.320 --> 01:05:29.800
of peace serenity with a joyful heart. Time seems to

575
01:05:30.079 --> 01:06:05.159
just drip by so very slowly, relaxed, so deeply peaceful,

576
01:06:15.119 --> 01:06:57.880
completely unattached to any thoughts whatsoever in this moment, completely free,

577
01:07:24.400 --> 01:08:15.719
noticing that your mind has slowed down, slowed down because

578
01:08:15.920 --> 01:08:44.479
nothing really requires your attention. You can enjoy the physical

579
01:08:44.840 --> 01:08:56.479
sensations of allowing the stress to drip out of your body,

580
01:09:03.000 --> 01:09:25.920
to appear outs of every part of your body and

581
01:09:26.359 --> 01:10:00.399
being released from your brain meant your mind slowly hmm,

582
01:10:04.399 --> 01:10:43.840
but surely. The muscles in your legs relax res res

583
01:10:48.399 --> 01:11:26.439
so very deeply, r eas so deeply. And the feelings,

584
01:11:29.039 --> 01:11:53.880
the pleasant feelings in your arms and shoulders, deepening each

585
01:11:54.319 --> 01:12:31.760
part of your body further and deeper and deeper, not

586
01:12:32.000 --> 01:12:38.199
to say the feelings in the back of your neck,

587
01:13:01.600 --> 01:13:40.720
feelings in your wrists, muscles in front of your body,

588
01:13:51.159 --> 01:14:34.600
I will say, feeling peaceful, deeping. There's a sense of

589
01:14:34.920 --> 01:15:19.319
peace spreads through your very core. Even when you focus

590
01:15:19.560 --> 01:16:02.640
on your mind. Her mind becomes be and slower, deep,

591
01:16:18.199 --> 01:17:20.640
relax so very slow. His stomach PA's felling your stomach

592
01:17:42.800 --> 01:18:07.640
held back. Notice night is how relaxed you now feel

593
01:18:16.840 --> 01:18:49.119
in the hole of your back. In a spy from

594
01:18:49.199 --> 01:18:54.199
your brain all the way down the middle of your back,

595
01:18:57.479 --> 01:19:00.439
sending and receiving.

596
01:19:02.119 --> 01:20:05.159
Millions of messages every day, deepcomfort, increasing deeply relaxed, your knees.

597
01:20:30.399 --> 01:20:44.199
Relex spreading those signals down your spine or cord into air,

598
01:20:44.520 --> 01:21:03.920
every part of your body, your shins and your calf muscles,

599
01:21:31.159 --> 01:22:00.640
your outbows, Feelings of peace and tranquility spreading through your body,

600
01:22:05.680 --> 01:22:21.960
tips of your toes, to your eyes, your fingers, all

601
01:22:21.960 --> 01:23:24.000
the way. You'll lower back lettinker reatinker, pace to drift

602
01:23:24.159 --> 01:23:49.920
in mind, just wander in a way, happy to let go,

603
01:23:53.399 --> 01:24:59.600
let go complete lecr so tranquil the whole body, enjoying

604
01:24:59.720 --> 01:27:24.279
us sense listening God, he morey, enjoy the space, this

605
01:27:24.960 --> 01:29:54.760
space of peace and safety. Surery, hey, letting go. Maybe

606
01:29:55.079 --> 01:30:02.760
we can just focus on different parts of your body,

607
01:30:06.920 --> 01:30:36.960
just to notice your forehead and your eyes.

608
01:31:09.479 --> 01:31:55.279
Mutual, so loose, noticing a sense of complete freedom, absolute

609
01:31:55.760 --> 01:33:50.760
freedom day day, peace form energy, pace to breathe so

610
01:33:51.039 --> 01:34:35.119
much easy, Yes.

611
01:34:56.279 --> 01:35:09.079
You may. You may not have noticed your mind drifting

612
01:35:45.640 --> 01:36:09.960
peaceful move an even more deeply in the direction of

613
01:36:15.119 --> 01:37:45.880
total blissful pace, blissful pace directed te to to pace.

614
01:38:10.279 --> 01:38:11.000
Come.

615
01:38:16.359 --> 01:39:11.840
So calm, let him go, peace with mind rex footy

616
01:39:29.119 --> 01:40:26.840
cy rex cyrax. Your body feels almost invisible, so very

617
01:40:27.039 --> 01:40:32.239
relaxed and peaceful.

618
01:40:38.600 --> 01:40:47.119
So pace.

619
01:40:59.560 --> 01:41:03.359
Mhm right.

620
01:41:10.359 --> 01:41:29.239
Like sol.

621
01:41:35.359 --> 01:41:51.840
Ver, and you could start to notice that you are

622
01:41:52.119 --> 01:42:03.600
feeling more relaxed, even though I've not persly focused your

623
01:42:03.800 --> 01:42:12.199
mind upon that sense of physical comfort that is growing

624
01:42:12.359 --> 01:42:21.199
within you throughout your body, and your mind starts to

625
01:42:21.319 --> 01:42:31.319
slow down, And that could be almost in recognition of

626
01:42:33.640 --> 01:42:45.680
I guess my speech not being particularly fast and things

627
01:42:46.119 --> 01:42:56.159
just generally feel calmer. Just by listening to my voice,

628
01:42:59.279 --> 01:43:04.640
you give yourself of an opportunity to take a break

629
01:43:06.039 --> 01:43:12.439
from the day, take a break from your life, as

630
01:43:12.520 --> 01:43:21.960
it is, to give yourself a rest, giving yourself permission

631
01:43:23.760 --> 01:43:28.960
to take some time off and to allow your body

632
01:43:29.159 --> 01:43:38.880
to relax and allow your mind to slow down, which

633
01:43:39.000 --> 01:43:46.960
in turn releases the tension, any stresses that you had

634
01:43:47.039 --> 01:43:56.760
in your body. It's almost as if the parts of

635
01:43:56.880 --> 01:44:08.800
your body just open up in the negativity out and

636
01:44:08.920 --> 01:44:17.319
at the same time replacing that negativity with positive healing energy,

637
01:44:20.439 --> 01:44:25.039
which then fills your body up and your mind to

638
01:44:26.680 --> 01:44:45.119
also starts to appreciate those feelings of increasing confidence, an

639
01:44:45.159 --> 01:45:02.239
almost uplifting feeling, positive healing, an energy that spreads through

640
01:45:02.319 --> 01:45:12.960
your body like a wave of comfort. And all this

641
01:45:13.319 --> 01:45:25.359
comes from just allowing yourself a few minutes, maybe half

642
01:45:25.439 --> 01:45:29.279
an hour, however long you want it to be, to

643
01:45:29.600 --> 01:45:31.399
just rest.

644
01:45:36.439 --> 01:45:37.439
And allow.

645
01:45:39.640 --> 01:45:49.640
Your mind and your body to almost reset itself to

646
01:45:49.760 --> 01:46:05.960
the settings of comfort and relaxation, calm, which allows more

647
01:46:06.119 --> 01:46:19.479
room for feelings of pleasure and happiness to move around

648
01:46:19.760 --> 01:46:28.000
your body and into your mind, almost as if your

649
01:46:28.119 --> 01:46:38.640
mind and your body are sinking together, almost mirroring each

650
01:46:38.920 --> 01:46:52.239
other with that growing positivity and calmness. And it feels nice,

651
01:46:54.840 --> 01:47:00.720
really does feel nice to know that you are the

652
01:47:00.880 --> 01:47:14.199
one that has allowed yourself to feel more comfort and

653
01:47:14.399 --> 01:47:28.239
to experience more of this deep relaxation spreading throughout your body.

654
01:47:35.279 --> 01:47:40.560
And as I focus on each part of your body,

655
01:47:43.000 --> 01:47:55.039
you can notice that that part becomes even more relaxed

656
01:47:57.039 --> 01:48:05.880
just by focusing on it. It becomes even more calm

657
01:48:06.159 --> 01:48:16.840
and comfortable just by focusing. And as I move down

658
01:48:17.079 --> 01:48:24.560
your body, starting at your head, the parts that you

659
01:48:24.600 --> 01:48:34.560
have already focused on will continue to relax deeply, and

660
01:48:34.720 --> 01:48:40.760
those parts that have not yet focused on or just

661
01:48:40.920 --> 01:48:53.159
automatically release any remain intention in anticipation of even more

662
01:48:53.920 --> 01:48:56.560
comfort about to come.

663
01:49:02.079 --> 01:49:05.319
Now, I'm gonna.

664
01:49:05.159 --> 01:49:12.279
Start by focusing on your forehead, just being aware of

665
01:49:12.560 --> 01:49:22.680
the feelings of your forehead and any background sounds like

666
01:49:22.880 --> 01:49:27.960
mister Herbert the pigeon can just allow you to feel

667
01:49:28.119 --> 01:49:38.079
even more relaxed. Just means you're in the moment. This

668
01:49:38.239 --> 01:49:43.399
isn't this isn't a sterile environment. This is the world.

669
01:49:46.840 --> 01:49:52.880
I live in the countryside, so there's lots of nature

670
01:49:53.399 --> 01:50:04.880
sounds around. To focus on your forehead. Just notice how

671
01:50:05.000 --> 01:50:14.960
it becomes even more relaxed as you focus only on

672
01:50:15.159 --> 01:50:24.720
my voice and that part of your body. Moving down

673
01:50:24.960 --> 01:50:37.479
to your eyes. Focusing on your eyes, noticing how your

674
01:50:37.560 --> 01:50:45.399
eyelids feel so heavy yet so light at the same time,

675
01:50:48.760 --> 01:50:59.399
and all the muscles around your eyes relaxing completely. Moving

676
01:50:59.520 --> 01:51:06.720
your focus down to your mouth, your lips, your tongue,

677
01:51:07.960 --> 01:51:15.880
your teeth. You comes the whole of your mouth, relaxing,

678
01:51:19.359 --> 01:51:29.640
calm and least as you focus now on your jaw,

679
01:51:32.680 --> 01:51:36.239
not just the parts of your jaw near your mouth,

680
01:51:37.199 --> 01:51:41.479
your chin, but all the way up the size of

681
01:51:41.560 --> 01:51:48.279
your face to your ears, the hole of your jaw,

682
01:51:50.880 --> 01:51:57.920
feeding more relaxed.

683
01:52:01.239 --> 01:52:02.119
And calm.

684
01:52:10.359 --> 01:52:19.399
Focusing on your neck, the front of your neck and

685
01:52:19.520 --> 01:52:32.520
your throat relaxing and loose and calm. The sides of

686
01:52:32.640 --> 01:52:37.600
your neck, the right and the left side of your

687
01:52:37.720 --> 01:52:44.279
neck relaxtant place.

688
01:52:48.079 --> 01:52:48.800
And calm.

689
01:52:55.159 --> 01:53:01.640
And now the back of your neck focus in on

690
01:53:01.840 --> 01:53:11.720
the back of your neck, letting go of any tension

691
01:53:12.520 --> 01:53:21.239
that may have been there before, and enjoying that sense

692
01:53:21.600 --> 01:53:33.119
of increasing comfort and release. Thing you can experience in

693
01:53:33.239 --> 01:53:45.159
the back of your neck, moving down your back and

694
01:53:45.319 --> 01:53:50.159
moving either side of your spine right from the top

695
01:53:50.239 --> 01:53:55.760
of your back all the way down to the bottom

696
01:53:55.840 --> 01:54:12.960
of your back down to your lower back. As you

697
01:54:13.199 --> 01:54:20.520
move up and down your spine, you can feel the

698
01:54:20.720 --> 01:54:35.760
muscles either side of your spine relaxing even more. And

699
01:54:35.920 --> 01:54:42.600
as those muscles relax, that sense of comfort starts to

700
01:54:42.840 --> 01:54:53.239
spread outwards from your spine into both sides of your back,

701
01:54:57.039 --> 01:55:00.720
the top of your back, the middle ende lower back.

702
01:55:04.279 --> 01:55:11.399
And as you scan gently and slowly up and down

703
01:55:11.600 --> 01:55:16.640
your back, there's the muscles in the top of your

704
01:55:16.760 --> 01:55:26.680
back relax and become looser. The muscles in the middle

705
01:55:26.760 --> 01:55:34.039
of your back also seem to just almost divide from

706
01:55:34.119 --> 01:55:47.520
each other, separating and almost melting, and in your lower

707
01:55:47.640 --> 01:55:59.159
back there seems to be an extra special feeling of comfort.

708
01:56:04.439 --> 01:56:10.600
The spreads into your hips sit down your lower back,

709
01:56:10.920 --> 01:56:18.880
into your hips, into the area where your cosicks are,

710
01:56:22.439 --> 01:56:28.640
and into your buttocks, and all these muscles that spread

711
01:56:31.359 --> 01:56:41.119
bring your lower back into your hip area, start to melt,

712
01:56:45.560 --> 01:56:57.880
start to really let go, and don't even know where about.

713
01:56:58.039 --> 01:57:04.039
To focus on your shoulder, your back, and your spine

714
01:57:05.079 --> 01:57:15.399
will continue to let go, continue to relax.

715
01:57:18.279 --> 01:57:21.840
So calmly.

716
01:57:26.600 --> 01:57:32.119
As you focus on your shoulders, you may notice they're

717
01:57:32.359 --> 01:57:56.199
already feeling really loose. They're already feeding calm.

718
01:58:02.239 --> 01:58:03.199
And fear.

719
01:58:07.520 --> 01:58:15.840
Those muscles. Then move from your neck into your shoulders.

720
01:58:22.399 --> 01:58:51.760
Feel so soft and gentle, so smooth and calm, and

721
01:58:52.000 --> 01:59:04.840
the feeling in your shoulders seems to spread deep into

722
01:59:04.920 --> 01:59:15.359
your shoulders, a sense of relaxation, not just traveling deeply

723
01:59:15.720 --> 01:59:32.720
into your muscles, but also relaxing the bones and moving

724
01:59:32.840 --> 01:59:41.079
all the way to underneath your arms, relaxing the whole

725
01:59:41.319 --> 01:59:46.279
area between the tops of your shoulders and underneath your

726
01:59:46.439 --> 01:59:51.640
arms healing.

727
01:59:57.039 --> 01:59:57.680
You feel so.

728
01:59:59.560 --> 02:00:01.000
RelA axed.

729
02:00:03.039 --> 02:00:11.600
And comfortable in your shoulders, which sense that's.

730
02:00:13.359 --> 02:00:15.279
Deep healing.

731
02:00:18.359 --> 02:00:35.840
Message into your arms. You may feel almost as if

732
02:00:35.960 --> 02:00:42.479
your arms are not even there, because they're so relaxed,

733
02:00:45.680 --> 02:00:56.000
so deeply relaxed, so.

734
02:01:00.279 --> 02:01:16.680
So calm, So.

735
02:01:23.479 --> 02:01:38.399
This that feels spreading all the way down your arms

736
02:01:41.159 --> 02:02:11.159
to elbows, including your elbows, comfort spreads or away intoists,

737
02:02:14.039 --> 02:02:30.039
your forearms, nder wrists, so heavy, yet at the same

738
02:02:31.279 --> 02:03:13.279
time slight and gentle. Frey Sam Now on.

739
02:03:16.000 --> 02:03:40.039
Your hands, my hands.

740
02:03:45.920 --> 02:03:48.720
So peaceful.

741
02:03:49.800 --> 02:03:51.159
In your hands.

742
02:04:09.600 --> 02:04:11.079
The sensor.

743
02:04:14.079 --> 02:04:28.520
Real pace just seems to.

744
02:04:32.720 --> 02:05:11.119
Feel so familiar on your hands, relax deeply. Else I

745
02:05:11.439 --> 02:06:51.840
things things you think It taps maing attention to affront

746
02:06:52.199 --> 02:07:23.279
your body, sure counsible man new focus, till legs.

747
02:08:41.760 --> 02:08:43.600
Like muscles.

748
02:08:45.079 --> 02:08:46.560
And your fins.

749
02:09:02.880 --> 02:09:44.960
And names I relaxed, cough mussels just shins aw cuzzy,

750
02:09:45.239 --> 02:11:56.159
I its music, the feathing a new faint Sir pays on.

751
02:11:58.319 --> 02:11:59.560
C can't.

752
02:12:04.880 --> 02:12:46.319
Sit peaceful circom ser peaceful.

753
02:12:49.239 --> 02:12:54.479
Sycom so.

754
02:12:56.479 --> 02:12:57.640
Peace for.

755
02:13:06.520 --> 02:13:28.039
RelA same peace fall come love and.

756
02:13:28.520 --> 02:13:48.520
Deep relaxation to spread your chest. The story relaxed lets

757
02:13:48.600 --> 02:13:49.239
me go.

758
02:13:53.359 --> 02:13:54.039
Everything.

759
02:14:05.279 --> 02:14:11.279
So I'm gonna start counting down now, from twenty down

760
02:14:11.359 --> 02:14:19.439
to one. You can imagine in a way it's like

761
02:14:20.279 --> 02:14:26.720
just walking down some steps and each step or twenty steps,

762
02:14:26.800 --> 02:14:38.079
and each step represents a level of comfort, each step represents.

763
02:14:39.920 --> 02:14:41.199
A deepening.

764
02:14:42.640 --> 02:14:52.960
Of that comfort, and the furvies you walk down those

765
02:14:53.159 --> 02:15:06.239
steps deeper and more relaxed you feel so Starting with

766
02:15:06.479 --> 02:20:39.799
number twenty twenty nineteen, eighteen, seventeen, sixteenhhhhhhhh three fourhhhhhh, fie.

767
02:21:45.520 --> 02:21:46.200
Too well.

768
02:22:09.520 --> 02:25:01.600
Seasi no.

769
02:26:04.159 --> 02:28:52.079
Eight shhhhhh.

770
02:28:41.639 --> 02:31:16.760
Six five in four.

771
02:31:41.440 --> 02:33:48.159
Due to be ready to.

772
02:35:44.760 --> 02:36:01.840
Now, as you focus on your eyes, we're gonna count

773
02:36:01.959 --> 02:36:13.760
down from ten down to one, focusing just on your eyes,

774
02:36:17.520 --> 02:36:26.000
your eyelids, the muscles around your eyes, your eye walls themselves,

775
02:36:27.520 --> 02:36:44.559
our whole area that makes up your eye. And as

776
02:36:44.639 --> 02:36:53.000
we count down from ten down to one, whilst focus

777
02:36:53.159 --> 02:37:05.840
in on your eyes, you will become twice is relaxed

778
02:37:08.120 --> 02:37:21.159
with each number counting down that you may find the

779
02:37:21.319 --> 02:37:27.799
all you want to do is just drift off to sleep.

780
02:37:30.760 --> 02:37:37.360
And if that's what you want, then just allow yourself

781
02:37:37.520 --> 02:37:52.159
to do that. Now, focusing on your eyes, I'm going

782
02:37:52.239 --> 02:38:01.879
to begin counting down from ten down to one right

783
02:38:02.040 --> 02:44:34.959
nowhhhhhh t nine eight seven four three.

784
02:46:19.159 --> 02:46:28.639
Most including.

785
02:47:08.479 --> 02:47:29.840
One. So count down from ten to one ten nine

786
02:47:31.559 --> 02:47:59.239
eight seven six five four three two one. And maybe

787
02:47:59.399 --> 02:48:02.280
that was a bit too quick in order to relax.

788
02:48:03.520 --> 02:48:07.760
Maybe it's a bit too fast for you to notice

789
02:48:08.040 --> 02:48:16.079
the calming of your body, maybe even a little bit

790
02:48:16.159 --> 02:48:20.239
of pressure there, like you're counting down from ten to one.

791
02:48:20.360 --> 02:48:23.760
Would you expect me to do? Man, expect me to

792
02:48:23.760 --> 02:48:27.760
just to go with floppy just because you're counting down.

793
02:48:33.360 --> 02:48:36.639
We could try it again, but this time I'll go

794
02:48:36.719 --> 02:48:43.760
a bit slower this time, and you focus on the

795
02:48:43.920 --> 02:48:48.040
whole of your body before we focus on your legs.

796
02:48:50.479 --> 02:48:59.639
Just notice how your body does start to feel more

797
02:49:00.120 --> 02:49:19.079
relaxed with every number that I count down ten nine,

798
02:49:24.639 --> 02:50:54.000
at eight, seven, six, five, four, three, one. I just

799
02:50:54.239 --> 02:50:59.959
notice how how you feel, generally, how your body feel.

800
02:51:06.799 --> 02:51:15.079
It's not necessarily even about counting down from ten to one.

801
02:51:18.079 --> 02:51:31.479
It's that space that you have, that space between being

802
02:51:35.079 --> 02:51:46.639
active physically or mentally to just sitting or lying down,

803
02:51:47.319 --> 02:51:52.120
just being there, not doing anything, not saying anything, or

804
02:51:52.959 --> 02:51:59.200
needing to think about anything. So it opens up a space,

805
02:52:00.200 --> 02:52:09.319
you know, a bit of a space, a gap. And

806
02:52:09.440 --> 02:52:14.000
the more I came down from ten to one, the

807
02:52:14.120 --> 02:52:22.079
bigger that gap becomes. So there's that gap of calmness,

808
02:52:23.479 --> 02:52:39.159
of comfort, relaxation. It's a nice feeling, and it moves

809
02:52:40.719 --> 02:52:58.000
those stresses or discomforts physically or emotionally, moves away. Allows

810
02:52:58.319 --> 02:53:10.159
you to just slow down. Someone to count a game

811
02:53:10.239 --> 02:53:16.440
from ten down to one and notice that gap widening,

812
02:53:18.639 --> 02:53:23.040
the gap, And as it widens, it's almost like the

813
02:53:24.760 --> 02:53:42.319
stress and attention falls into the gap and gives you

814
02:53:42.440 --> 02:54:24.879
that distance that space. Now ten nine, eight, seven, six,

815
02:54:37.600 --> 02:56:01.239
five four three two one. How did your body fil now?

816
02:56:13.959 --> 02:56:18.120
Can you notice that? Do you feeling calmer.

817
02:56:25.719 --> 02:56:25.799
There?

818
02:56:25.840 --> 02:56:54.600
You're feeling more relaxed as we now focus on your legs,

819
02:56:56.319 --> 02:57:16.760
just your legs. We're just gonna start with focusing on

820
02:57:17.200 --> 02:57:36.360
your thighs. Of course, it's not the most exciting thing

821
02:57:36.479 --> 02:57:43.040
to be doing, because I'm sure, like most of your

822
02:57:43.079 --> 02:57:54.760
body is not a lot going on right now. Just

823
02:57:54.959 --> 02:58:01.079
focusing on the whole of your thighs, the tops of

824
02:58:01.159 --> 02:58:07.239
your thighs, the sides of your fires the bottoms of

825
02:58:07.319 --> 02:58:14.280
your thighs, your outer thighs, and your inner thighs. Basically

826
02:58:14.479 --> 02:58:18.120
the whole of your thigh that leads into your hip

827
02:58:22.200 --> 02:58:32.920
and it goes down to your knee joint. Now, this

828
02:58:33.120 --> 02:58:40.559
is a big area. It's a very heavy area. It's

829
02:58:40.760 --> 02:58:47.159
very strong, probably the strongest muscles in your body or

830
02:58:47.239 --> 02:58:48.000
in your thighs.

831
02:58:58.159 --> 02:58:59.079
But I don't think we.

832
02:59:00.799 --> 02:59:13.799
Perhaps give enough attention to our thighs. Perhaps we don't

833
02:59:15.200 --> 02:59:35.840
acknowledge how important our thighs are to our lives, how

834
02:59:35.959 --> 02:59:45.120
much they actually do for us all through our lives.

835
02:59:52.280 --> 02:59:57.840
And it may seem to sound really weird, but I

836
02:59:57.920 --> 03:00:03.920
think that all of our body parts, especially our thighs,

837
03:00:04.920 --> 03:00:12.239
need some TLC, a bit of love shown, a bit

838
03:00:12.319 --> 03:00:31.000
of acknowledgement. I thank you gratitude for our thighs do

839
03:00:31.239 --> 03:00:40.920
for us. And I know this may sound a bit strange.

840
03:00:43.520 --> 03:00:46.600
Maybe you think, why am I sure I should be

841
03:00:46.639 --> 03:00:51.440
out in the garden hugging a tree or something. Well,

842
03:00:55.559 --> 03:00:57.840
it's hard to set a microphone up on a tree.

843
03:00:58.879 --> 03:01:01.120
That's why I'm doing it, seemed or wise I wouldn't

844
03:01:01.120 --> 03:01:04.920
be outside in a try. I can't see the television

845
03:01:04.959 --> 03:01:13.559
from the tree. If you move down to your knees

846
03:01:15.440 --> 03:01:23.360
gain such an important part. And I think we don't

847
03:01:23.479 --> 03:01:29.879
necessarily I want to speak for myself here. I don't

848
03:01:29.959 --> 03:01:36.399
necessarily appreciate all that my needs do for me until

849
03:01:38.000 --> 03:01:41.440
I have a problem with my knee. It's occasionally, if

850
03:01:41.479 --> 03:01:46.479
I ever maybe i'll bash it or it's aching for

851
03:01:46.639 --> 03:01:53.399
some reason. It's then that I realize how much it does.

852
03:01:55.000 --> 03:01:58.239
You know, the benefit of being able to use my

853
03:01:58.520 --> 03:02:08.200
legs without any kind of physical discomfort is a beautiful

854
03:02:08.239 --> 03:02:17.479
thing that's possibly not appreciated. Tool it's temporarily removed. You

855
03:02:17.559 --> 03:02:24.440
know that's comfort, But as you focus on your knees.

856
03:02:26.600 --> 03:02:32.239
Regardless of how your knees feel, you can have that

857
03:02:32.520 --> 03:02:38.680
sense of gratitude and love to your knees for all

858
03:02:38.799 --> 03:02:51.040
that they do for you, and you can still have

859
03:02:51.200 --> 03:02:55.319
that attention on your thighs and maybe notice how your

860
03:02:55.440 --> 03:03:07.319
thighs feel. Maybe you've noticed that they are relaxing more

861
03:03:09.120 --> 03:03:20.719
deeply as you focus now on the bottoms of your legs,

862
03:03:21.200 --> 03:03:26.959
your shins, and your calf muscles, the bones between your

863
03:03:27.920 --> 03:03:36.920
knees and your feet, incorporating of course, your ankles so important.

864
03:03:42.399 --> 03:03:47.040
You know, anyone that's had even like the slightest sprain

865
03:03:47.159 --> 03:03:54.120
of an ankle knows how how much we take our

866
03:03:54.319 --> 03:04:02.879
ankles for granted. And it's kind of strange in a

867
03:04:02.920 --> 03:04:08.520
way when you think that. You know, logically, our wrists

868
03:04:08.680 --> 03:04:11.520
are a lot thinner than the rest of our arms,

869
03:04:12.680 --> 03:04:16.159
which is okay, it doesn't you can't see any problem

870
03:04:16.200 --> 03:04:21.079
with that, because we're just picking stuff up by our

871
03:04:21.159 --> 03:04:27.000
ankles so much thinner than the rest of our legs,

872
03:04:33.440 --> 03:04:37.840
and from a physics perspective or logical even it doesn't

873
03:04:37.920 --> 03:04:43.920
really make sense that all this weight would ultimately be

874
03:04:45.000 --> 03:04:55.040
resting on your ankles then leading to your feet that

875
03:04:55.600 --> 03:05:04.559
thin area, thin bone. Yeah, it does so much great work.

876
03:05:06.719 --> 03:05:16.239
Supports us, supports our body for a lifetime, helps us

877
03:05:16.959 --> 03:05:26.319
to balance, helps you to get around and be mobile.

878
03:05:32.600 --> 03:05:33.879
And there's the calf muscles.

879
03:05:33.920 --> 03:05:41.559
Of course, when I was younger, I couldn't see the.

880
03:05:41.600 --> 03:05:47.920
Pointing calf muscles. Didn't seem to do anything. Okay, if

881
03:05:47.959 --> 03:05:51.520
I walked around on tiptoes, then my calf muscles get

882
03:05:51.600 --> 03:05:55.280
some work. But of course that's not true. The calf

883
03:05:55.399 --> 03:06:05.040
muscles are being used whenever we use their legs and

884
03:06:05.200 --> 03:06:17.719
your shins there to protect your lower legs, shaped in

885
03:06:17.799 --> 03:06:30.360
a way, almost as a protector for the bone, leading

886
03:06:31.719 --> 03:06:42.120
of course to your ankles and your feet. But we're

887
03:06:42.159 --> 03:06:44.040
not going to focus on your feet. We're just going

888
03:06:44.120 --> 03:06:50.399
to focus on the legs. And I realize, and now

889
03:06:50.440 --> 03:06:55.040
that I've mentioned your feet, you'll probably focus on them anyway,

890
03:06:55.559 --> 03:06:58.120
So maybe I should focus on your feet a little bit.

891
03:07:02.159 --> 03:07:06.600
You can have them in your awareness the same as

892
03:07:06.680 --> 03:07:11.040
you have your thighs in your awareness. Even though we

893
03:07:11.159 --> 03:07:15.120
haven't been focusing on your thighs for a few minutes,

894
03:07:16.920 --> 03:07:27.719
I've been focusing on your ankles, there's still that sensation

895
03:07:28.000 --> 03:07:43.319
of comfort in your thighs, and there's that movement of

896
03:07:43.680 --> 03:07:53.120
energy because the thighs hold lots of different sensations. Of course,

897
03:07:53.159 --> 03:07:57.920
there's the muscles, the big strong muscles that we have

898
03:07:58.159 --> 03:08:11.479
in our thighs, but the skin on the outside of

899
03:08:11.559 --> 03:08:16.879
the thighs, as in the outside of all of our body,

900
03:08:17.680 --> 03:08:29.239
can be very sensitive, sensitive to the touch, sensitive to temperature,

901
03:08:35.799 --> 03:08:43.319
and inside your thighs the bones, there's the muscle, there's

902
03:08:43.399 --> 03:08:48.159
the blood, vessels, the ar trees to all this stuff

903
03:08:48.280 --> 03:08:57.360
that's inside your thighs. I guess sometimes it'd be nice

904
03:08:57.399 --> 03:09:01.719
if you could actually put your fingers inside your thighs

905
03:09:02.360 --> 03:09:07.520
and a message, so you can message on the outside,

906
03:09:07.799 --> 03:09:10.680
of course, but to be able to get deep into

907
03:09:10.760 --> 03:09:15.600
the muscles and to be able to just massage inside

908
03:09:15.639 --> 03:09:22.639
your thighs, message in the bones of your leg, massage

909
03:09:22.719 --> 03:09:35.879
in all the veins, just gently healing your thighs, and

910
03:09:36.079 --> 03:09:42.639
you can move down message and inside your knees, just

911
03:09:42.879 --> 03:09:49.520
message in those bones, but with healing fingertips, spreading that

912
03:09:49.959 --> 03:10:01.120
healing energy deep into the choice of your knees. Of course,

913
03:10:01.200 --> 03:10:05.879
there's the back of your knee and the inside crease

914
03:10:06.879 --> 03:10:13.840
where your need is. It's a very sensitive area. Very

915
03:10:14.520 --> 03:10:18.360
it feels very nice when you stroke it. That might

916
03:10:18.440 --> 03:10:22.600
be because it's an area that's not really touched very often.

917
03:10:24.639 --> 03:10:31.520
It's almost like a hidden part, that crease in your legs.

918
03:10:31.600 --> 03:10:38.920
It's almost like a part that has a sensitivity, which

919
03:10:39.000 --> 03:10:49.440
is a little bit different. Of course, it's protected by

920
03:10:49.479 --> 03:11:00.920
your legs, so you can imagine putting your fingers into

921
03:11:01.040 --> 03:11:10.680
that crease in your legs. Fold in between your legs,

922
03:11:11.399 --> 03:11:16.040
you can just message with your fingertips, letting your fingertips

923
03:11:16.120 --> 03:11:27.040
going inside, message in the muscle or tissue you can cause.

924
03:11:27.200 --> 03:11:33.840
Field the bones of your knees, heading through your fingertips,

925
03:11:41.239 --> 03:11:46.559
and then as you go down to your calf muscles,

926
03:11:46.959 --> 03:11:48.639
and that's the part I'd like to be able to

927
03:11:49.479 --> 03:11:56.840
really put my fingertips deep inside my calf muscles message

928
03:11:56.959 --> 03:12:06.000
in every single tissue of that muscle, healing every part,

929
03:12:11.959 --> 03:12:18.040
and then doing the same for my shins, massage and

930
03:12:18.959 --> 03:12:25.920
generally stroking the bones, generally stroking them, healing in a

931
03:12:26.040 --> 03:12:33.200
loving way, because they deserve to be treated as the

932
03:12:33.319 --> 03:12:37.239
precious bones that they are. Because our legs are so

933
03:12:37.479 --> 03:12:41.000
precious as in all the other parts of our body,

934
03:12:43.479 --> 03:12:57.360
the more precious at any ChIL on the planet. When

935
03:12:57.440 --> 03:13:05.200
you start to think about your legs in this way,

936
03:13:09.760 --> 03:13:16.440
it can change your perspective. It might sound a bit

937
03:13:19.520 --> 03:13:23.799
a bit silly to start with the idea of having

938
03:13:24.719 --> 03:13:34.719
love for your legs, showing appreciation for your thighs, wanting

939
03:13:34.840 --> 03:13:38.760
to be able to put your hands in your thighs,

940
03:13:40.959 --> 03:13:47.319
massage the muscles and the bones, and to get your

941
03:13:47.440 --> 03:13:55.479
fingers deep in there and releasing all tension, just to

942
03:13:55.680 --> 03:14:05.000
show how much you care about your legs. How what

943
03:14:05.040 --> 03:14:10.879
do you care for what your legs do for you regularly,

944
03:14:13.239 --> 03:14:23.440
your knees, your calves, your ankles, the strength of your ankles,

945
03:14:26.360 --> 03:14:31.079
considering how thin they are compared to the rest of

946
03:14:31.159 --> 03:14:40.920
your legs, especially your thighs. Yet this so strong, so flexible,

947
03:14:44.680 --> 03:14:57.520
absolutely amazing things. Your ankles are truly a gift because

948
03:14:57.559 --> 03:15:06.319
of what they do for you, supporting all that weight,

949
03:15:08.319 --> 03:15:12.719
regardless of how what weight you are, Even if you

950
03:15:12.840 --> 03:15:17.559
only eat ate stone, there's still a lot of weight

951
03:15:17.799 --> 03:15:24.479
for these little ankles. Now, am I lot heavier than

952
03:15:24.520 --> 03:15:34.479
eight stone? Double down? Get my ankles support my body

953
03:15:35.280 --> 03:15:41.840
all the time? Orther, they do give off a sigh

954
03:15:41.840 --> 03:15:47.040
of relief when I sit down. That's I've had my

955
03:15:47.120 --> 03:15:56.479
whole legs. Though my feet feet also go my toes

956
03:15:56.559 --> 03:16:26.520
clap so happy. Your legs really are amazing. And I

957
03:16:26.680 --> 03:16:30.600
know that talking about talking about your legs is probably

958
03:16:33.120 --> 03:16:37.760
possibly among the most most boring things I've ever heard

959
03:16:37.840 --> 03:16:46.200
anyone say. Possibly you're boring or not. Everything I said

960
03:16:46.360 --> 03:17:03.000
is true. Your legs are amazing. Your les deserve not

961
03:17:03.399 --> 03:17:21.840
just respect, they deserve to relax deeply. They deserve to

962
03:17:22.000 --> 03:17:27.280
take some time out of the day to just let

963
03:17:27.440 --> 03:18:03.360
go completely. Your les really can relax. And because the

964
03:18:03.520 --> 03:18:07.959
legs are so such a most, you know, very important

965
03:18:08.680 --> 03:18:13.200
part of your body. When you relax your legs, the

966
03:18:13.319 --> 03:18:24.520
rest of your body also naturally follows in that journey

967
03:18:24.680 --> 03:18:36.399
of comfort. Like I feel it in my hips. My

968
03:18:36.559 --> 03:18:43.920
hips feel really loose, and also my lower back as well.

969
03:18:45.920 --> 03:18:51.680
My lower back really feels it feels stretched, even though

970
03:18:51.680 --> 03:18:55.319
I'm just sitting in a chair and there's no stretching

971
03:18:58.040 --> 03:19:01.200
as far as I'm aware that I'm doing. It's almost

972
03:19:01.239 --> 03:19:05.040
as if the muscles are just relaxed so much that

973
03:19:05.159 --> 03:19:12.239
there is a natural stretch as the tension has reduced

974
03:19:13.639 --> 03:19:32.280
a lot. And I'm now going to count down from

975
03:19:32.879 --> 03:19:41.959
ten down to one, and you can continue to feel

976
03:19:43.719 --> 03:20:07.959
wonderfully relaxed. Ten nine eight even six, five.

977
03:20:12.319 --> 03:20:16.440
Four three.

978
03:20:20.280 --> 03:20:41.040
Two one. Relax. So I'm just going to count down

979
03:20:42.600 --> 03:20:47.280
for five down to one. And as a countdown, if

980
03:20:47.319 --> 03:20:54.399
you just focus on the numbers, just the numbers counting down,

981
03:20:55.440 --> 03:21:04.600
and notice how you feel in this moment as you

982
03:21:04.719 --> 03:21:12.239
hear the numbers counting down, knowing that those numbers counting

983
03:21:12.360 --> 03:21:22.479
down represent you feeling calmer, not just in your body,

984
03:21:22.639 --> 03:21:31.000
but also relaxing your mind. Just notice how you feel.

985
03:21:31.879 --> 03:21:37.799
There's nothing to do, there's nothing to say, there's nothing

986
03:21:37.959 --> 03:22:21.000
to think about starting with number five, four three two one.

987
03:22:30.440 --> 03:22:42.280
How as you notice the gradual letting go of the

988
03:22:42.440 --> 03:22:50.040
tension in your body, you may also begin to notice

989
03:22:50.159 --> 03:22:57.399
and be aware of how your mind is starting to

990
03:22:58.719 --> 03:23:05.319
slow down. This is just a natural thing that happens.

991
03:23:07.959 --> 03:23:13.159
It's not really a special procedure. It's just natural because

992
03:23:13.200 --> 03:23:19.120
as your body relaxes, your mind also starts to relax.

993
03:23:20.719 --> 03:23:24.360
And the more your mind relaxes, the more your body relaxes.

994
03:23:24.479 --> 03:23:35.000
It's just a continuous circle of relaxation. And is that

995
03:23:36.280 --> 03:23:44.159
calmness that comes from relative quietness. You know, even even

996
03:23:44.159 --> 03:23:51.120
if this background sounds either your side online, it's still

997
03:23:51.639 --> 03:23:56.920
going to be quite calm. You know, you haven't got

998
03:23:56.959 --> 03:24:02.040
the television on. There's no music in the background unless

999
03:24:02.120 --> 03:24:09.600
you're listening to the recording. With music, of course, you're

1000
03:24:09.760 --> 03:24:11.840
very likely not going to be sitting in a room

1001
03:24:11.920 --> 03:24:16.479
with other people. Of course you might be, but generally

1002
03:24:16.639 --> 03:24:19.799
it's more ideal if you can do this on your own,

1003
03:24:21.479 --> 03:24:31.559
so no distractions, and when you stop thinking about stuff,

1004
03:24:38.120 --> 03:24:48.399
relaxation automatically rises, a sense of comfort starts to grow,

1005
03:24:52.920 --> 03:24:59.600
and without trying to build it up into something fantastical,

1006
03:25:03.440 --> 03:25:12.120
something magical, this is just a natural process, something that's

1007
03:25:13.319 --> 03:25:22.239
easy to accomplish. In fact, it's almost you know, the

1008
03:25:22.559 --> 03:25:29.280
sense of relaxing completely happens really when you put no

1009
03:25:29.440 --> 03:25:34.000
effort into it. It's not something that you can really force.

1010
03:25:36.639 --> 03:25:46.000
It's something that happens naturally. And part of the process

1011
03:25:46.440 --> 03:25:57.639
of this recording and others is simply two allow you

1012
03:26:00.079 --> 03:26:15.319
to take advantage of this space, this time, to let go,

1013
03:26:18.479 --> 03:26:26.719
to just be here, to be in tune with how

1014
03:26:26.799 --> 03:26:40.200
you feel, yet with the intention of wanting to relax

1015
03:26:40.319 --> 03:26:51.680
deeply and maybe even to fall asleep, depending on what

1016
03:26:51.840 --> 03:26:55.920
it is that you wish for yourself.

1017
03:26:57.200 --> 03:26:58.000
In this moment.

1018
03:27:04.959 --> 03:27:14.319
As we know, relaxing is the majority of the process

1019
03:27:14.440 --> 03:27:19.600
of falling asleep. The actual falling asleep part is the

1020
03:27:19.760 --> 03:27:27.559
tiny bit at the end. The deeper relaxed you become,

1021
03:27:31.520 --> 03:27:49.159
the easier you find yourself drifting. But you can also

1022
03:27:49.319 --> 03:27:59.399
if you choose, stay focused on my voice and really

1023
03:28:00.159 --> 03:28:29.200
joy the process of gradually relaxing each muscle in your

1024
03:28:29.280 --> 03:28:56.600
body effortlessly and just observing the sensation of letting go.

1025
03:29:03.040 --> 03:29:03.799
Completely.

1026
03:29:09.840 --> 03:29:13.879
This time, I'm going to count from six down to one,

1027
03:29:18.719 --> 03:29:27.879
and you can notice your mind calming down more with

1028
03:29:28.319 --> 03:29:42.000
each number that you hear me say, naturally, feeling calm

1029
03:29:42.479 --> 03:32:42.079
and slow and peaceful. Sex fivehhhhhhhhhhhhh, four, three, one, being

1030
03:32:42.440 --> 03:32:55.079
aware of how your mind to slow right down, sinking

1031
03:32:57.719 --> 03:33:18.040
deeply into relaxation. And as you focus on your mind,

1032
03:33:18.319 --> 03:33:28.239
you may notice that there are some thoughts still there,

1033
03:33:30.840 --> 03:33:40.399
maybe some stubborn thoughts that for some reason perhaps need

1034
03:33:40.479 --> 03:33:41.079
your attention.

1035
03:33:48.120 --> 03:33:49.399
So what you can do is.

1036
03:33:54.920 --> 03:34:07.399
Send love to those thoughts. Sprinkle those thoughts with love,

1037
03:34:09.159 --> 03:34:15.319
my little petals from a flower, Just sprinkle it over them, petals,

1038
03:34:15.399 --> 03:34:22.600
feel good love towards those thoughts, to let those thoughts

1039
03:34:22.799 --> 03:34:29.600
know that you're not abandoned in them. You just need them,

1040
03:34:30.840 --> 03:34:41.920
You require them to just calm down, Slow down, quiet

1041
03:34:42.280 --> 03:34:57.680
down for now, So as you focus on those remaining

1042
03:34:57.840 --> 03:35:03.559
thoughts as we down this time from seven down to one.

1043
03:35:05.120 --> 03:35:19.200
With each number, just imagine sprinkling those flower petals, lovely love, kindness,

1044
03:35:20.799 --> 03:35:32.639
gratitude over those thoughts, which will allow them to just

1045
03:35:34.120 --> 03:35:49.120
melt away and relax deeply. With every number, those thoughts

1046
03:35:49.239 --> 03:38:15.920
will become more and more relaxed. Starting with number seven, six, five, four, three, one,

1047
03:38:32.440 --> 03:38:49.479
I'll let you now notice how relaxed your feeling in

1048
03:38:49.680 --> 03:39:11.239
your body. We're going to focus on your hands, because

1049
03:39:11.360 --> 03:39:17.559
the more relaxed your hands are, the more relaxed your

1050
03:39:17.680 --> 03:39:39.040
body and mind are. Purpose you focus on your hands

1051
03:39:39.920 --> 03:39:50.040
and your fingers, there's nothing needed to be done. There's

1052
03:39:50.120 --> 03:39:55.040
no clinching of fists or dents in the fingers or

1053
03:39:55.040 --> 03:40:09.479
anything like that. It's just noticing and focusing on your hands,

1054
03:40:16.520 --> 03:40:38.719
noticing how they feel. Because the more relaxed your hands feel,

1055
03:40:42.239 --> 03:40:51.200
the calmer your mind feels, and the more the comforts

1056
03:40:51.360 --> 03:41:14.840
you feel throughout your body. Gee may have already noticed

1057
03:41:19.120 --> 03:41:54.280
you mind is starting to drift quick said, Just on

1058
03:41:54.479 --> 03:42:11.879
your hands and fingers, allowing them she experience a real

1059
03:42:12.479 --> 03:42:25.920
deepening of that relaxation in your hands. And fingers more

1060
03:42:29.120 --> 03:42:48.559
and more relaxed with each number from eight down to one.

1061
03:42:53.639 --> 03:43:05.000
You can alwayst feel that healing, relaxing energy spreading into

1062
03:43:05.079 --> 03:43:25.239
your hands and fingers becoming more relaxing with each number

1063
03:43:27.600 --> 03:43:46.879
you hear, going down eight down to one, drifting, drifting

1064
03:43:47.000 --> 03:47:53.000
again starting with number eighth, seven, six, five, three, just

1065
03:47:53.280 --> 03:48:02.280
being here now, nothing to think about, nothing to do,

1066
03:48:03.920 --> 03:48:17.840
nothing to say, and everything just feels calmer. And this

1067
03:48:18.120 --> 03:48:25.719
is your natural state of being. This is how you

1068
03:48:26.000 --> 03:48:32.239
just normally feel when you take away all of that

1069
03:48:32.719 --> 03:48:40.079
other stuff that we add, you know, things like stress

1070
03:48:40.200 --> 03:48:56.600
and worrying and overthinking, anxiety, tension, just generally thinking about stuff.

1071
03:48:58.840 --> 03:49:01.959
We take that way, which is what we do.

1072
03:49:02.760 --> 03:49:03.600
What we do now.

1073
03:49:10.079 --> 03:49:21.319
You left with a real sense of peacefulness, which comes

1074
03:49:21.440 --> 03:49:30.799
to you very greatly, because ultimately it's just a feeling,

1075
03:49:35.159 --> 03:49:42.959
a feeling and comfort. It's almost as if you've gone

1076
03:49:43.000 --> 03:49:51.479
inside yourself and you've found a special place where everything

1077
03:49:54.879 --> 03:50:03.520
is peaceful, a place where can film relaxed and your

1078
03:50:03.680 --> 03:50:12.680
natural sense and comfort, the place where you can be here,

1079
03:50:17.319 --> 03:50:24.159
where you can accept yourself and who you are, in

1080
03:50:24.280 --> 03:50:30.239
the place where you're not trying to please anybody else

1081
03:50:30.760 --> 03:50:43.479
in the place where you can actually not just love yourself,

1082
03:50:43.600 --> 03:50:49.040
but in some ways more importantly, you can like yourself,

1083
03:50:51.559 --> 03:51:08.879
appreciate who you are, a sense of gratitude. It's in

1084
03:51:09.000 --> 03:51:20.200
the air around you. That's also a place where you

1085
03:51:22.559 --> 03:51:30.479
can actually feel the healing energy soaking into your body.

1086
03:51:37.159 --> 03:51:49.479
Healing energy soaking into your body, the healing energy spreads

1087
03:51:50.479 --> 03:52:01.680
through your veins, traveling to each every single part of

1088
03:52:01.799 --> 03:52:11.600
your body. When you start to realize that actually that

1089
03:52:11.920 --> 03:52:20.639
healing energy, it's not just entered into your brain, it's

1090
03:52:20.760 --> 03:52:32.719
become part of your brain, and the spinal fluid is

1091
03:52:32.799 --> 03:52:43.719
now mixed with healing energy, not just allowing you to

1092
03:52:44.079 --> 03:52:51.680
feel so much more relaxed and healthy in this moment,

1093
03:52:56.200 --> 03:53:06.040
but also start to realize that actually, what's happening now

1094
03:53:07.239 --> 03:53:17.120
with that healing, relaxing energy spreading through your body's actually

1095
03:53:17.559 --> 03:53:27.760
changing your life. It's actually changing the way you're going

1096
03:53:27.840 --> 03:53:34.639
to feel not just now, but tomorrow and the next day.

1097
03:53:36.559 --> 03:53:44.000
As your health improves, not just your physical health but

1098
03:53:44.159 --> 03:53:51.559
your mental health. Things that used to bother you in

1099
03:53:51.680 --> 03:53:59.280
the past, for some reason, no longer have the effect

1100
03:54:00.280 --> 03:54:14.079
used to because something has changed deep within you. Maybe

1101
03:54:14.319 --> 03:54:24.079
things that used to cause you to feel anger no

1102
03:54:24.319 --> 03:54:34.319
longer have that power to control you the way they

1103
03:54:34.520 --> 03:54:43.280
seem to be able to before. As you realize that

1104
03:54:43.520 --> 03:54:56.200
you're the one who decides what affects you, You're the

1105
03:54:56.360 --> 03:55:07.000
one who decides to feel relaxed and calm when you

1106
03:55:07.319 --> 03:55:25.200
choose to enjoy. Noticing these natural developments of healing continue

1107
03:55:25.680 --> 03:55:39.600
to grow and improve your life day by day, including

1108
03:55:39.719 --> 03:55:53.159
of course, your ability to relax so much easier than sleeping.

1109
03:55:57.760 --> 03:56:03.440
It's the most natural thing in the world to you,

1110
03:56:07.920 --> 03:56:15.120
because falling asleep is something that you've done so many

1111
03:56:15.280 --> 03:56:23.079
times in your life, and you know that you were born,

1112
03:56:24.600 --> 03:56:31.239
as we all were, with the ability to fall asleep naturally.

1113
03:56:35.440 --> 03:56:46.159
We were born with that ability to just drift off

1114
03:56:46.879 --> 03:56:59.879
into a deep, healing sleep. Even when we're kids, sometimes

1115
03:57:00.159 --> 03:57:04.559
will fall asleep and we don't even want to try

1116
03:57:04.680 --> 03:57:08.879
to think of stay awake. Maybe it's a birthday in

1117
03:57:08.959 --> 03:57:13.079
the morning, or it's Christmas or holiday or something we

1118
03:57:13.239 --> 03:57:15.680
look forward to. We don't want to go to sleep.

1119
03:57:17.920 --> 03:57:22.879
But the more we want to stay awake, the more

1120
03:57:23.120 --> 03:57:30.639
we just start to drift. And the more you fight

1121
03:57:31.000 --> 03:57:35.000
drifting or try to stop yourself and drift in asleep,

1122
03:57:37.120 --> 03:57:48.200
the deeper and stronger that drifting becomes because we're born

1123
03:57:49.159 --> 03:57:55.000
not just with the need to relax deeply and to

1124
03:57:55.200 --> 03:58:05.920
naturally fall asleep, our birthright. It's part of our DNA,

1125
03:58:12.959 --> 03:58:18.000
and sometimes as we get older in life, perhaps at

1126
03:58:18.200 --> 03:58:32.600
times we have forgotten relaxing completely. It's not only a

1127
03:58:32.879 --> 03:58:57.079
wonderfully pleasant experience, it's also really easy. It's very very

1128
03:58:57.639 --> 03:59:03.440
easy to let go, because that's all it is, is

1129
03:59:03.680 --> 03:59:18.319
just deciding to let go. And when you press the

1130
03:59:18.479 --> 03:59:27.000
play button on my recordings, you have given permission.

1131
03:59:28.799 --> 03:59:29.959
For my voice.

1132
03:59:31.280 --> 03:59:38.639
To relax. When you press that play button, you have

1133
03:59:38.799 --> 03:59:50.079
given me permission for my words to effect you in

1134
03:59:50.239 --> 04:00:07.000
a positive, only a positive way, opening up your mind

1135
04:00:08.840 --> 04:00:29.559
to useful and healing suggestions that can have such an

1136
04:00:29.680 --> 04:00:41.920
amazing effect on how you feel right now, as well

1137
04:00:44.719 --> 04:00:52.559
as those changes that continue long after the recording ends.

1138
04:00:54.319 --> 04:01:09.000
Those changes within you continue to flourish and grow, transforming

1139
04:01:09.840 --> 04:01:22.319
your life in a positive, beautiful way, allowing you to

1140
04:01:22.719 --> 04:01:28.920
move forward in your life in the direction that you

1141
04:01:29.280 --> 04:01:46.280
choose for yourself. And this feeling, this feeling that you

1142
04:01:47.120 --> 04:02:02.360
can experience of safety, comfort, calmness, just feels so nice.

1143
04:02:11.639 --> 04:02:24.399
It's such a healthy place to be, and that positivity

1144
04:02:25.760 --> 04:02:44.760
grows within you each and every day moving forward, you're

1145
04:02:44.879 --> 04:02:55.680
going to find that you're more relaxed physically and in

1146
04:02:55.799 --> 04:03:04.600
your mind is more relaxed. And it's not that you're

1147
04:03:04.799 --> 04:03:10.360
thinking slower, it's just that your mind will be less

1148
04:03:11.319 --> 04:03:22.840
clogged up with unnecessary negativity because from now on, your

1149
04:03:23.040 --> 04:03:32.799
mind rejects negativity. From now on, you're going to start

1150
04:03:33.040 --> 04:03:49.360
noticing when negativity arises, and you can just say stop, stop,

1151
04:03:52.239 --> 04:03:59.000
and that negativity will turn around and leave you alone.

1152
04:04:06.959 --> 04:04:26.280
Stop and then negativity would disappear. And as you notice

1153
04:04:26.600 --> 04:04:34.920
that you feel way more relaxed than you probably expected,

1154
04:04:41.079 --> 04:04:50.639
you can now congratulate yourself because you're the person that

1155
04:04:50.760 --> 04:04:56.879
has done this. You are the one that has opened

1156
04:04:57.079 --> 04:05:04.799
your mind up to the city all facts. You can

1157
04:05:05.280 --> 04:05:09.879
feel more relaxed than your body, and in your mind,

1158
04:05:16.079 --> 04:05:22.000
you've opened your mind up to the birthright of being

1159
04:05:22.040 --> 04:05:38.879
able to just fall asleep easily when you choose. And

1160
04:05:39.000 --> 04:05:46.000
that's a nice feeling. Don't you think it feels nice?

1161
04:05:46.120 --> 04:05:55.440
Doesn't it? To feel calm full, that healing energy is

1162
04:05:55.600 --> 04:06:08.799
spreading through your body in your mind? Spend time a

1163
04:06:09.000 --> 04:06:24.879
special place where negativity can no longer enter. Negativity is

1164
04:06:25.120 --> 04:06:33.840
banned it's bad, it's not allowed entry, doesn't it doesn't.

1165
04:06:33.920 --> 04:06:42.319
This doesn't deserve to be here, doesn't belong here. Negativity

1166
04:06:42.559 --> 04:06:56.719
has no place in your life, which makes room for

1167
04:06:57.079 --> 04:07:28.559
more comfort, more healing, more relaxation, more peace. It feels nice,

1168
04:07:28.680 --> 04:07:53.920
doesn't it. Just let go with everything. I'm gonna count

1169
04:07:54.040 --> 04:08:02.200
down now from twenty down to one. You can continue

1170
04:08:02.440 --> 04:08:12.760
to relax. If you cheers, you can drift to sleep

1171
04:08:16.399 --> 04:08:27.760
with every number hear me say you can fill twice

1172
04:08:27.920 --> 04:08:36.479
is relaxed, or if you choose, you can fill twice sleeping.

1173
04:08:42.840 --> 04:08:43.040
Now.

1174
04:08:48.440 --> 04:10:48.600
Twentyeteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six.

1175
04:10:56.680 --> 04:10:57.000
Five.

1176
04:11:03.920 --> 04:11:42.559
Oh oh, this is your time to just take a break,

1177
04:11:47.159 --> 04:11:58.239
your time to relax, to allow your mind to slow down,

1178
04:12:06.920 --> 04:12:20.959
to give yourself permission to take a break from everything.

1179
04:12:25.840 --> 04:12:33.239
Endure the only person that can make that decision. You're

1180
04:12:33.239 --> 04:12:40.600
the only person that can actually tell your mind to

1181
04:12:40.959 --> 04:13:05.040
just relax, to just take some time off so that

1182
04:13:05.200 --> 04:13:10.200
you can focus on your body, getting in touch with

1183
04:13:11.360 --> 04:13:27.680
how you feel physically and in the process of this

1184
04:13:28.040 --> 04:13:32.920
body scan where you focus on different parts of your body,

1185
04:13:39.360 --> 04:13:46.799
those parts that you focus on and observe. Even though

1186
04:13:46.959 --> 04:13:55.120
you're not purposely requesting for those parts of your body

1187
04:13:55.319 --> 04:14:03.799
to relax, it's kind of expected. You expect when you

1188
04:14:04.000 --> 04:14:17.040
listen to my voice to feel more relaxed naturally, because

1189
04:14:17.120 --> 04:14:26.920
when you're listening to me, your attention is focused on

1190
04:14:27.159 --> 04:14:38.639
my words, and as my words guide you to focus

1191
04:14:43.079 --> 04:14:57.920
on those parts of your body, your focus increases, which

1192
04:14:58.120 --> 04:15:14.079
actually calms your mind. And when your mind calms down,

1193
04:15:18.959 --> 04:15:41.000
your body relaxes. And when your body calms down, your

1194
04:15:41.159 --> 04:15:58.600
mind relaxes. And though if not really started to focus

1195
04:15:59.079 --> 04:16:11.399
on your body, you can already feel that healing energy

1196
04:16:12.200 --> 04:16:30.159
spreading through your body, pushing out stress and tension, healing

1197
04:16:32.159 --> 04:16:38.879
all the parts of your body, including your skin, your bones,

1198
04:16:40.440 --> 04:16:46.680
your blood, all of your walkings inside your body, all

1199
04:16:46.719 --> 04:16:53.239
of the muscles, all of the fat, all of everything,

1200
04:16:55.120 --> 04:17:01.280
every hair on your body is filled with healing energy.

1201
04:17:09.280 --> 04:17:10.000
And when your.

1202
04:17:09.959 --> 04:17:29.159
Brain fills without healing energy, the feeding of comfort relaxation

1203
04:17:33.040 --> 04:17:58.559
increases deeply increases in a way that your mind starts

1204
04:17:58.840 --> 04:18:15.000
to fill, perhaps bit drowsing because it's not needed, and

1205
04:18:15.159 --> 04:18:34.399
it may start to drift if that's what's needed. So

1206
04:18:34.479 --> 04:18:39.280
if you're listening to this and what you need is

1207
04:18:39.479 --> 04:18:42.280
deep relaxation. That's what you get.

1208
04:18:44.479 --> 04:18:45.959
If what you need is.

1209
04:18:47.639 --> 04:18:54.639
To fall asleep naturally and easily, that's your mind drifts.

1210
04:18:57.120 --> 04:19:12.559
That's also because by pressing a play button on the

1211
04:19:12.680 --> 04:19:19.959
podcast and listening to me, give permission of your body

1212
04:19:20.159 --> 04:19:32.079
and your mind. In fact, you give the command to

1213
04:19:32.200 --> 04:19:43.159
your body and your mind to relax deeply and to

1214
04:19:43.360 --> 04:19:49.079
drift off to sleep. If that's what you want.

1215
04:19:52.360 --> 04:19:52.760
Or need.

1216
04:20:00.440 --> 04:20:06.079
Then as I focus on the different parts of your body,

1217
04:20:11.079 --> 04:20:19.879
you may start to just drift. And then you come

1218
04:20:20.000 --> 04:20:25.239
back again and you hear me talkin and I'm focusing

1219
04:20:25.399 --> 04:20:36.239
on a different part of your body, you may find

1220
04:20:36.360 --> 04:20:46.040
yourself drifting. Be to realize you're drifting. Until you stop drifting,

1221
04:20:48.319 --> 04:20:55.479
you're alert again to my voice. Focusing on a different

1222
04:20:55.600 --> 04:21:05.200
part of your body starts to relax you deeper. Because

1223
04:21:05.319 --> 04:21:10.280
that drifting, it's basically you already.

1224
04:21:12.079 --> 04:21:13.280
In the sleep zone.

1225
04:21:19.799 --> 04:21:24.959
And the more you drift, the longer you drift, the

1226
04:21:25.200 --> 04:21:40.479
longer you drift. Eventually, that drifting continues into sleep, and

1227
04:21:40.639 --> 04:21:45.399
that's the last you remember until you wake up.

1228
04:21:49.760 --> 04:21:52.559
In your own time when.

1229
04:21:52.440 --> 04:22:00.959
You experience the rgh amount of sleep for you, because

1230
04:22:01.000 --> 04:22:05.879
when you do and if you don't fall asleep. It's

1231
04:22:08.559 --> 04:22:20.559
extremely pleasant, so relaxing, so deep healing.

1232
04:22:22.559 --> 04:22:22.959
Sleep.

1233
04:22:32.799 --> 04:22:40.920
I feel so nice to relax since your own body

1234
04:22:41.159 --> 04:22:50.639
and mind. If you feel that healing energy is spreading

1235
04:22:51.040 --> 04:23:16.719
through you, relaxing so deeply, I say, slight. Start to

1236
04:23:17.000 --> 04:23:33.000
focus on your eyes, move down to your joe.

1237
04:23:40.639 --> 04:23:42.479
Down, till back.

1238
04:23:42.520 --> 04:25:20.959
Your shoulders as chest, mus your legs with faint your

1239
04:25:21.360 --> 04:25:56.239
sides spreading gray side, your body feeding you up. Now

1240
04:25:59.600 --> 04:26:01.120
it's focus again.

1241
04:26:03.120 --> 04:26:03.760
On parts of.

1242
04:26:03.799 --> 04:26:17.840
Your body, kay, focusing this time on your forehead. Now

1243
04:26:18.200 --> 04:26:27.040
on your mouth, your lips, your tongue, a whole of

1244
04:26:27.120 --> 04:26:50.920
your mouth. Focus on your fingers. Maybe you could move

1245
04:26:51.000 --> 04:26:55.040
your fingers a little bits. You can focus on each

1246
04:26:55.399 --> 04:27:09.680
one individually, both hands and even though it should focus

1247
04:27:09.760 --> 04:27:14.879
on both of your hands. Now the almost seemed to

1248
04:27:15.120 --> 04:27:23.600
just melt into one. Where is your right hand? Start

1249
04:27:24.879 --> 04:27:39.959
left hand and almast as if just mixed together. Now

1250
04:27:40.200 --> 04:27:51.120
focusing on your knees, just noticing how your knees hell.

1251
04:28:07.879 --> 04:28:15.440
Now foc say your opers like I said, by fowers,

1252
04:28:21.799 --> 04:28:54.920
just absurd the feeling of you alwers now like I said,

1253
04:28:56.399 --> 04:28:57.520
I'm sorry.

1254
04:29:11.680 --> 04:30:22.879
Chops.

1255
04:29:50.879 --> 04:31:10.280
Cus, it's a coup of sex sections as I to say.

1256
04:31:12.680 --> 04:31:41.680
Now your ties. If you faint, you ties feel now

1257
04:32:12.719 --> 04:32:46.399
not too sent how you exire body feels, noticing your

1258
04:32:46.719 --> 04:33:32.400
mind feels now, lett him, go, lett him go. Let's

1259
04:33:32.479 --> 04:34:04.639
h go everything, letting go, lett him go, leting go.

1260
04:34:08.799 --> 04:34:08.880
H.

1261
04:34:11.919 --> 04:34:31.520
Everything everything. I'm going to start now, and I'd like

1262
04:34:31.599 --> 04:34:35.639
you just, first of all, just to see yourself lying

1263
04:34:35.720 --> 04:34:42.919
down on that message table, lying on your front. Your

1264
04:34:43.000 --> 04:34:51.680
head is supported, your arms are supported, and you feel comfortable,

1265
04:34:52.200 --> 04:35:01.360
and breathing is really easy, and you feel you feel

1266
04:35:01.439 --> 04:35:04.840
confident in how you look as well. So there's none

1267
04:35:04.880 --> 04:35:11.159
of that issue of body problems or shyness, because I'm

1268
04:35:11.159 --> 04:35:19.279
a professional and this is a therapy session, so none

1269
04:35:19.319 --> 04:35:26.360
of that stuff matters on whatsoever. This is about you.

1270
04:35:29.240 --> 04:35:34.959
This is about how you feel and how you can

1271
04:35:36.439 --> 04:35:42.080
enjoy that sense of comfort and relaxation that comes from

1272
04:35:43.479 --> 04:35:49.639
letting go and allowing my hands, my fingers to relax

1273
04:35:49.720 --> 04:36:01.119
you by messaging your body. So I want to start

1274
04:36:01.200 --> 04:36:06.000
off just by placing my hands on the back of

1275
04:36:06.080 --> 04:36:11.040
your head, just gently, just so you can feel my

1276
04:36:11.200 --> 04:36:19.720
hands feel like really on you, so you can maybe

1277
04:36:19.799 --> 04:36:21.919
feel the warmth of my hands on the back of

1278
04:36:22.000 --> 04:36:27.919
your head. With my hands to the side of your head,

1279
04:36:28.919 --> 04:36:35.520
not pressing, but just holding there very gently, maybe over

1280
04:36:35.599 --> 04:36:39.279
your ears, and a little bit on your face, just

1281
04:36:39.360 --> 04:36:46.200
so you can feel my hands so you can become accustomed.

1282
04:36:47.159 --> 04:36:47.560
To them.

1283
04:36:56.240 --> 04:36:58.400
And now put my hands on the back of your

1284
04:36:58.439 --> 04:37:05.880
head again and gently let them slide down onto the

1285
04:37:05.919 --> 04:37:22.919
back of your neck. You can feel my hands gently

1286
04:37:23.159 --> 04:37:30.119
stroking the back of your neck to start with, just

1287
04:37:30.200 --> 04:37:34.240
so you can get used to the feeling of my

1288
04:37:34.439 --> 04:37:42.400
hands on your skin, get accustomed to realize that you're

1289
04:37:42.520 --> 04:37:52.400
safe and it's all good, it's all fine. And I

1290
04:37:52.520 --> 04:37:56.759
want to start gently messaging the muscles in the back

1291
04:37:56.799 --> 04:38:12.520
of your neck with both hands. And this is a

1292
04:38:12.639 --> 04:38:19.639
very trusting situation really, because our next is so fragile

1293
04:38:20.959 --> 04:38:24.400
and to have someone have their hands around your neck

1294
04:38:25.159 --> 04:38:30.560
in that way can sometimes be problematic for people, which

1295
04:38:30.599 --> 04:38:34.919
is why massages are quite good, because it allows you

1296
04:38:35.040 --> 04:38:49.159
to relax and to get in touch with trust, to

1297
04:38:49.240 --> 04:39:02.040
feel peaceful and calm. A massage the sides of your

1298
04:39:02.159 --> 04:39:11.560
neck gently moving from the bottom of your neck. It

1299
04:39:11.680 --> 04:39:14.439
would be sort of near where your shoulders start, I guess,

1300
04:39:15.319 --> 04:39:21.799
all the way up to your jaw, your ears kind

1301
04:39:21.799 --> 04:39:27.560
of area the side of your neck. Of course, it's

1302
04:39:27.560 --> 04:39:42.919
a lot longer than the front of your neck, and

1303
04:39:43.200 --> 04:39:50.560
massage in the back of your neck, especially that area

1304
04:39:50.759 --> 04:39:59.639
where perhaps we hold tension, and there's that area's message.

1305
04:40:00.080 --> 04:40:04.080
You can actually feel a sense of release in the

1306
04:40:04.159 --> 04:40:12.040
back of your neck and maybe you can breathe it

1307
04:40:12.159 --> 04:40:18.119
out as well. Notice how it feels. Notice how you feel.

1308
04:40:28.000 --> 04:40:31.599
They're moving down to that area between your neck and

1309
04:40:31.680 --> 04:40:41.840
your shoulders, that musty area, starting to message that area

1310
04:40:41.919 --> 04:40:46.240
on both sides. I mean, this would be the area

1311
04:40:46.360 --> 04:40:48.880
that a lot of people would message if they were

1312
04:40:48.959 --> 04:40:53.919
going to give you, like a shoulder message. Even that's

1313
04:40:54.279 --> 04:40:57.720
not technically the shoulders, but it's all the muscles that

1314
04:40:57.880 --> 04:41:04.240
lead to the shoulders from the neck and again that

1315
04:41:04.400 --> 04:41:11.319
can hold tension and stress. And when massaged sometimes a

1316
04:41:11.439 --> 04:41:18.759
nice deep message is useful, and you decide how deep

1317
04:41:19.400 --> 04:41:36.599
that message is, and just allow my knuckles just to

1318
04:41:36.759 --> 04:41:41.279
dig in to get to those muscles and to really

1319
04:41:44.759 --> 04:41:53.119
relaxed and all the time being firm yet gentle with

1320
04:41:53.319 --> 04:42:11.919
you and just stroking down the area to your actual shoulders,

1321
04:42:14.200 --> 04:42:23.799
moving to the muscles of your shoulders, and maybe initially

1322
04:42:24.040 --> 04:42:28.520
just pulling up the shoulders a little bit off the table,

1323
04:42:29.880 --> 04:42:31.799
just to give you a little bit of a stretch,

1324
04:42:33.599 --> 04:42:42.240
but very gently, and you've got the muscles at the

1325
04:42:42.360 --> 04:42:54.279
front of your shoulders, the sides and the back. Again,

1326
04:42:54.560 --> 04:42:58.400
this is a part that can really take quite a

1327
04:42:58.439 --> 04:43:06.680
bit of pressure, quite a bit of needing if if

1328
04:43:06.759 --> 04:43:14.680
you wish to really release the tension to really get

1329
04:43:14.799 --> 04:43:21.400
into those muscles, and you can let your fingers in there.

1330
04:43:22.439 --> 04:43:28.040
Make you feel really nice. Sometimes it's just being stroked

1331
04:43:28.119 --> 04:43:38.680
gently or being massaged quite strongly, can all be beneficial

1332
04:43:40.279 --> 04:43:58.400
to the relaxation of the muscles in your shoulders. Now,

1333
04:43:58.560 --> 04:44:08.000
as you move down your arms, we do one arm

1334
04:44:08.119 --> 04:44:18.000
at a time, starting with your right arm. What I

1335
04:44:18.119 --> 04:44:22.720
do is I just lift your arm up, just hold

1336
04:44:22.799 --> 04:44:28.439
it to the side of you, that word still be attached,

1337
04:44:30.400 --> 04:44:45.119
and I just message the tops of your arms all

1338
04:44:45.159 --> 04:45:02.799
the way down to your forearms into your wrists. Gently

1339
04:45:03.200 --> 04:45:14.599
massage in that part, the softer part, which is the

1340
04:45:15.520 --> 04:45:21.360
under part of the arm, which leads to the crease

1341
04:45:21.439 --> 04:45:27.360
in your elbow. The inside. It's much more sensitive skin.

1342
04:45:37.000 --> 04:45:47.159
Sometimes just having that stroked can feel really nice, pleasurable

1343
04:45:47.439 --> 04:46:06.520
and relaxing. Now, moving down to your right hand, just

1344
04:46:06.759 --> 04:46:19.119
holding your hand in both of my hands, just pressing

1345
04:46:19.279 --> 04:46:26.000
gently on the back of your hand, stretching your fingers

1346
04:46:28.040 --> 04:46:37.240
ever slightly at the same time pressing down and messaging

1347
04:46:37.919 --> 04:46:50.599
each finger, and then starting to massage the palms of

1348
04:46:50.720 --> 04:47:03.240
their hand. Just turning the hand and stretching it gently

1349
04:47:08.520 --> 04:47:14.720
and actually having your handheld can really be an emotional

1350
04:47:14.880 --> 04:47:22.040
experience sometimes, even if it is a stranger, someone you

1351
04:47:22.119 --> 04:47:27.680
don't know very well, like a massage person or a therapist.

1352
04:47:27.840 --> 04:47:42.959
Maybe because it's intimate, you can feel nice, you can

1353
04:47:43.040 --> 04:47:53.840
feel safe. And as I put that right arm back

1354
04:47:54.000 --> 04:48:02.720
down where it was, do the same with your left arm,

1355
04:48:06.080 --> 04:48:16.560
exactly the same, massaging the muscles in your arm all

1356
04:48:16.560 --> 04:48:24.599
the way down to your wrist, stroking the inside of

1357
04:48:24.720 --> 04:48:35.520
your arm, just being gentle or as firm as you require,

1358
04:48:44.119 --> 04:48:57.400
and then massaging your left hand, stretching the fingers gently,

1359
04:49:00.159 --> 04:49:16.319
sage in the palm of your left hand. You feel

1360
04:49:16.759 --> 04:49:44.560
so so relaxing, so comforting, and I just rest your

1361
04:49:44.680 --> 04:49:58.599
left arm back down the start message your back, the

1362
04:49:58.759 --> 04:50:10.279
biggest part of your body, starting at the top, starting

1363
04:50:10.360 --> 04:50:13.840
again where you already have been, the area at the

1364
04:50:14.000 --> 04:50:20.599
top in between your shoulders, near your neck. Going back

1365
04:50:21.279 --> 04:50:26.720
and massage in the area again, but this time moving downwards,

1366
04:50:33.240 --> 04:50:38.959
making it downward. Stroke to the middle of your back,

1367
04:50:41.400 --> 04:50:49.919
working from the outside inwards, massaging that your back, but

1368
04:50:50.119 --> 04:51:02.520
the outside of your back parts where your arms will

1369
04:51:02.639 --> 04:51:15.840
maybe rest against almost the path that connects your front

1370
04:51:16.040 --> 04:51:32.479
to your back, and just messaging down firmly but gently,

1371
04:51:33.599 --> 04:51:41.840
as firm as you want, moving down and moving across

1372
04:51:41.880 --> 04:51:45.520
a little bed, moving all the way down again, be

1373
04:51:45.759 --> 04:51:58.599
very gentle yet firm as you choose. Eventually you get

1374
04:51:58.680 --> 04:52:03.720
to the spine. We can message the muscles and either

1375
04:52:03.880 --> 04:52:07.200
side of your spine from the top of your neck

1376
04:52:07.639 --> 04:52:19.159
all the way down to your lower back. We can

1377
04:52:19.240 --> 04:52:28.119
do that a few times. Sometimes people would use the

1378
04:52:28.240 --> 04:52:32.119
knuckle or the you know, the two fingers and just

1379
04:52:33.840 --> 04:52:38.439
go either side of the spine almost just push down,

1380
04:52:39.319 --> 04:52:41.599
go all the way down to the bottom of the spine,

1381
04:52:43.240 --> 04:52:52.919
each time releasing tension and opening up the body, stretching

1382
04:52:54.080 --> 04:53:01.000
your body so that you feel more relaxed but at

1383
04:53:01.040 --> 04:53:17.319
the same time rejuvenated. And now I'm going to move

1384
04:53:17.479 --> 04:53:25.759
to one side, to your right side, and from the

1385
04:53:25.840 --> 04:53:31.360
bottom of your lips to your pelvis, I'm going to

1386
04:53:31.439 --> 04:53:38.119
message that area of your back. I'll stretch over the

1387
04:53:38.200 --> 04:53:42.959
other side and i will pull the muscles gently and

1388
04:53:43.200 --> 04:53:48.240
massage and push from one end that side or way

1389
04:53:48.319 --> 04:53:53.279
to my side, to the middle of fact to where

1390
04:53:53.279 --> 04:53:59.880
your spine is massaging that side of your spine the

1391
04:54:00.080 --> 04:54:06.240
opposite side to where I'm standing. It's almost like kneading bread.

1392
04:54:08.680 --> 04:54:15.000
There's that big area which is firm yet lots there

1393
04:54:15.279 --> 04:54:24.759
to message. Potentially one of the most important places to

1394
04:54:24.880 --> 04:54:32.400
actually have a message because you really feel it. You

1395
04:54:32.639 --> 04:54:37.599
really feel the release and the pleasure of having your

1396
04:54:37.680 --> 04:54:45.319
lower back massaged. It releases so much from your body

1397
04:54:46.840 --> 04:54:55.720
that's not useful, starting a healing process which will continue

1398
04:54:55.919 --> 04:55:08.680
long after this recording is over. The messaging this part

1399
04:55:08.720 --> 04:55:12.400
of your body not only feels really good for you,

1400
04:55:13.840 --> 04:55:18.279
it's actually fun to do because it is, as I said,

1401
04:55:18.479 --> 04:55:23.560
like kneading bread. It's a part that you can really

1402
04:55:23.720 --> 04:55:31.479
get hold of and really message deeply. If that's your choice.

1403
04:55:39.479 --> 04:55:41.360
They're not going to move over to the other side

1404
04:55:41.400 --> 04:55:47.880
of your body and do the same with the opposite

1405
04:55:48.000 --> 04:55:57.319
part of your lawer back. Kneading and messaging from your

1406
04:55:57.479 --> 04:56:04.959
sides or way to the middle of your back where

1407
04:56:04.959 --> 04:56:18.639
your spine is pressing and kneading firm and gentle at

1408
04:56:18.680 --> 04:56:33.880
the same time. It feels so releasing this mixture of pleasure, comfort, release, calmness,

1409
04:56:34.279 --> 04:56:45.919
relaxation or mixed together. Plus there's that feeling from your

1410
04:56:45.959 --> 04:56:51.119
stomach as it's being stretched. Even though you're in your

1411
04:56:51.200 --> 04:56:55.479
stomach now, you can feel it being stretched because that

1412
04:56:55.639 --> 04:57:07.040
whole area is connected to your stomach. Now we're going

1413
04:57:07.119 --> 04:57:12.040
to move or move further up to your top of

1414
04:57:12.119 --> 04:57:18.400
your body and we do the same this time, starting

1415
04:57:19.720 --> 04:57:26.000
with your upper back. Put my hands forward over and

1416
04:57:26.200 --> 04:57:33.560
massive massage in that area up to your spine, from

1417
04:57:33.599 --> 04:57:37.759
the side of your body up to your spine. So

1418
04:57:37.919 --> 04:57:44.240
some of that message area, the muscle tissue or whatever

1419
04:57:44.439 --> 04:57:50.040
fatty tissue even will be possibly from your chest because

1420
04:57:50.040 --> 04:57:53.880
it's all connected. The chest and the back connect together.

1421
04:57:57.040 --> 04:58:00.319
I'm going to be massaging and just pulling something of

1422
04:58:00.439 --> 04:58:08.360
that skin from your side up and massaging the area

1423
04:58:11.360 --> 04:58:15.479
of your upper back all the way to your spine.

1424
04:58:19.919 --> 04:58:22.119
And then I'll move down a bit and I'll continue

1425
04:58:22.759 --> 04:58:25.520
with the middle of your back doing exactly the same

1426
04:58:25.639 --> 04:58:42.919
thing as gentle or as deep as you choose. Now

1427
04:58:43.000 --> 04:58:46.840
I'll move from the other side again and do the

1428
04:58:46.959 --> 04:58:51.119
exact same thing with the top of your back on

1429
04:58:51.240 --> 04:59:00.520
the other side, from pretty much underneath your arm area

1430
04:59:00.639 --> 04:59:15.880
really to your spine, and then continuing that all the

1431
04:59:15.919 --> 04:59:20.919
way down, including your lower your middle of your back.

1432
04:59:34.599 --> 04:59:39.759
I'm gonna go to your thighs, the backs of your thighs,

1433
04:59:42.439 --> 04:59:49.840
and the sides of your thighs, starting with your right leg.

1434
04:59:52.159 --> 04:59:59.560
Massage in the back and the sides of your thighs

1435
05:00:02.000 --> 05:00:08.439
gently and firmly. There's a lot of muscles there. It's

1436
05:00:08.479 --> 05:00:11.720
an area that can be very tense at times and

1437
05:00:11.919 --> 05:00:15.319
maybe needs a little bit more pressure than the rest

1438
05:00:15.360 --> 05:00:23.520
of the body that's up to you. You can gently

1439
05:00:23.680 --> 05:00:30.919
stroke the back of your legs where you know, opposite

1440
05:00:31.000 --> 05:00:36.560
your knee joint or underneath your knee joint, very sensitive,

1441
05:00:36.799 --> 05:00:49.439
gentle area. And then working down to your calf muscles.

1442
05:00:52.360 --> 05:00:58.720
Massage in your calf muscles thoroughly and deeply, if you choose,

1443
05:01:02.200 --> 05:01:21.439
using both hands fingers, digging deep to your ankles and

1444
05:01:21.560 --> 05:01:27.759
the back of your back of your ankles, just gently

1445
05:01:27.959 --> 05:01:40.319
message in that area, maybe lifting the leg and stretching

1446
05:01:40.439 --> 05:02:05.680
a little bit. Moving to the right foot, massaging the

1447
05:02:05.799 --> 05:02:12.759
bottom of your feet and the side of your feet

1448
05:02:19.959 --> 05:02:29.360
gently but firm enough so they don't tickle, and just

1449
05:02:29.520 --> 05:02:35.080
allow the pleasure that you get from heaving your feet

1450
05:02:35.240 --> 05:02:44.840
massaged to just overtake you. As I continue to message

1451
05:02:44.919 --> 05:02:54.400
your feet, the bottoms of your feet, the sides, your arches,

1452
05:02:55.080 --> 05:02:59.799
your heel. You can put a lot of pressure into

1453
05:02:59.840 --> 05:03:06.000
your heel and it feels amazing, Yet the arches need

1454
05:03:06.119 --> 05:03:14.479
to be a bit more gentle. Stretching your toes gently

1455
05:03:17.200 --> 05:03:21.560
and massage in the bottoms of your toes with my fingers,

1456
05:03:23.959 --> 05:03:37.759
each one individually. Moving over to the left leg to

1457
05:03:37.880 --> 05:03:46.119
do exactly the same thing. Starting at the top of

1458
05:03:46.240 --> 05:03:50.840
the thighs, work in the back of the thighs and

1459
05:03:50.959 --> 05:04:03.360
the sides, massaging deeply and gently the whole area, working

1460
05:04:03.439 --> 05:04:12.520
all the way down. And this is an area that

1461
05:04:13.639 --> 05:04:21.439
maybe you could like to spend more time relaxing and messaging.

1462
05:04:24.479 --> 05:04:29.759
Perhaps if you wanted, I could make a future recording.

1463
05:04:30.360 --> 05:04:33.240
I want to spend more time on one particular area.

1464
05:04:39.000 --> 05:04:51.080
As you moved down to your calf muscles, massagy and

1465
05:04:51.200 --> 05:05:06.439
your calf muscles firmly and gently, move down your ankle

1466
05:05:06.720 --> 05:05:12.799
into your feet, Massage in the backs of your feet,

1467
05:05:14.639 --> 05:05:23.919
the bottoms of your feet, stretching your toes and message

1468
05:05:24.000 --> 05:05:32.080
in each toe individually, and that feeling of pleasure and release,

1469
05:05:32.360 --> 05:05:39.080
the experience when your having your feet and massaged. Feels

1470
05:05:39.599 --> 05:05:59.279
really good. Now she turn over in your mind, laying

1471
05:05:59.400 --> 05:06:08.759
on your back. Okay, I'm just going to start again

1472
05:06:12.000 --> 05:06:26.720
at your neck area, in your shoulders, just to get

1473
05:06:26.799 --> 05:06:36.560
back in touch with that area. And as we move up,

1474
05:06:44.360 --> 05:06:49.159
I can clean my hands, make them more fresh, because

1475
05:06:49.240 --> 05:06:58.279
now I'm going to message your face simply starting off

1476
05:06:58.360 --> 05:07:09.200
with your forehead. Your eyes are closed, I can just

1477
05:07:09.759 --> 05:07:16.000
stretch your eyes a little bit, pushing up on your eyebrows,

1478
05:07:22.799 --> 05:07:35.599
just messaging around your scalp, massaging down your cheeks, around

1479
05:07:35.680 --> 05:07:47.919
your ears, into your chaw shently the side of your

1480
05:07:48.040 --> 05:08:10.840
neck chin. They're just moving down from your neck down

1481
05:08:10.959 --> 05:08:18.279
to your chest, starting him by message in the very

1482
05:08:18.479 --> 05:08:26.959
top of your chest where the collar bone is. Give

1483
05:08:27.000 --> 05:08:38.759
a side of the collarbone, and then just message in

1484
05:08:38.919 --> 05:08:59.959
the hole of the chest, moving the chest around because

1485
05:09:00.159 --> 05:09:04.720
is quite a large area. You can move from one

1486
05:09:04.919 --> 05:09:15.880
side to the next. Moving my hands underneath pretty much

1487
05:09:16.119 --> 05:09:25.959
your arms are stretching up, stretching some of the muscles

1488
05:09:26.000 --> 05:09:35.400
of your back in the process, moving up over your chest,

1489
05:09:39.959 --> 05:09:56.279
and they're moving down again. Then alowing my hands. They're

1490
05:09:56.400 --> 05:10:02.560
just message gently and slide down down towards your stomach.

1491
05:10:04.360 --> 05:10:10.840
Starting in the middle of your chest, and then gradually

1492
05:10:11.119 --> 05:10:18.439
my head's moving apart and massaging and sliding at the

1493
05:10:18.560 --> 05:10:27.400
same time, moving down to just below your red cage,

1494
05:10:36.720 --> 05:10:44.919
moving down and then messaging up again, giving you a

1495
05:10:45.159 --> 05:10:55.560
chest all the attention that it needs to feel completely relaxed,

1496
05:11:02.919 --> 05:11:06.680
remembering that I'm also going to be focusing on your

1497
05:11:06.919 --> 05:11:12.119
sides as well, an area that really doesn't get much

1498
05:11:12.240 --> 05:11:24.439
attention but feels really good when it's massaged. Just stroking

1499
05:11:24.520 --> 05:11:32.000
my hands down the sides of your body, just below

1500
05:11:32.080 --> 05:11:44.759
your arms, all the way down to your hips. Now

1501
05:11:45.400 --> 05:11:50.880
moving to your stomach area. I'm going to stand one

1502
05:11:51.040 --> 05:11:53.400
side of you like I did when I did your

1503
05:11:53.479 --> 05:12:01.639
luwer back. I'm gonna do a similar process, stretching the

1504
05:12:01.799 --> 05:12:15.400
muscles from your side, gently massaging from one side to

1505
05:12:15.520 --> 05:12:24.560
the next, moving the whole area from below your ribs

1506
05:12:24.919 --> 05:12:35.520
all the way down to below your belly button. I'm

1507
05:12:35.560 --> 05:12:38.360
gonna move around to the other side of you and

1508
05:12:38.599 --> 05:12:57.119
repeat that process of relaxing, deeply, calmly. You feel loose,

1509
05:12:58.840 --> 05:13:04.279
you feel free. And it's something about having your stomach

1510
05:13:04.439 --> 05:13:12.279
massage that's different from any other part because we do

1511
05:13:12.919 --> 05:13:17.279
have a tendency of holding a different kind of stress

1512
05:13:17.520 --> 05:13:21.119
in our stomach that we may not be aware of.

1513
05:13:27.000 --> 05:13:32.720
There's an now message your stomach. In front of your stomach.

1514
05:13:34.680 --> 05:13:45.639
They can circles around your belly, buttom thing going the

1515
05:13:45.720 --> 05:13:56.159
other way around. The gentleness and a freedom that comes

1516
05:13:58.040 --> 05:14:07.919
from feeling how you're feeling. As I now move down

1517
05:14:09.319 --> 05:14:16.479
the tops of your thighs, muscles, massaging them, and I

1518
05:14:16.560 --> 05:14:19.680
can do this to your legs at the same time,

1519
05:14:21.919 --> 05:14:31.200
pressing down, massaging deeply those muscles in your thighs, the

1520
05:14:31.360 --> 05:14:40.080
front of your thighs, and moving down to your knees,

1521
05:14:41.000 --> 05:14:53.680
gently massaging your knees, Sliding down your shins, putting pressure

1522
05:14:53.720 --> 05:15:01.520
on either side of your shin, gently soft but firmly,

1523
05:15:05.680 --> 05:15:15.360
moving down to your ankles, stroking the tops of your feet,

1524
05:15:21.520 --> 05:15:26.919
and then with each foot in each hand, just gently

1525
05:15:27.159 --> 05:15:35.479
messaging the whole of the foot, the top, the bottom,

1526
05:15:36.240 --> 05:15:44.520
your heel, your ankle, your toes, messaging every part of

1527
05:15:44.639 --> 05:15:52.880
your feet. It feels so good just to let go

1528
05:15:54.360 --> 05:16:18.200
and enjoy the process, enjoy feeling so deeply relaxed, so

1529
05:16:18.520 --> 05:16:24.880
much comfort and so many feelings to come just from

1530
05:16:25.560 --> 05:16:42.279
touching your skin. And you can just lie there for

1531
05:16:42.360 --> 05:16:43.560
as long as.

1532
05:16:43.479 --> 05:16:44.319
You choose.

1533
05:16:48.040 --> 05:16:59.560
Enjoying the feeling of deep comfort from being massaged. I

1534
05:17:07.040 --> 05:17:16.720
enjoy fear deepay.

1535
05:17:20.959 --> 05:17:21.119
Raa.

1536
05:17:27.520 --> 05:17:34.000
And all we're gonna do is blow out some candles.

1537
05:17:36.520 --> 05:17:58.720
In your mind. There're gonna be a hundred candles, and

1538
05:17:58.840 --> 05:18:05.360
you're gonna blow each one out individually, one by one,

1539
05:18:08.000 --> 05:18:17.680
starting at one hundred. As I count down all the

1540
05:18:17.720 --> 05:18:25.520
way down to one. At least time I say a number,

1541
05:18:31.000 --> 05:18:37.840
you can imagine that candle in front of you, and

1542
05:18:37.919 --> 05:18:47.680
I'd like you to actually physically generally blow that candle out,

1543
05:18:54.000 --> 05:19:06.200
just so it's not big blows, just a gentle, and

1544
05:19:06.400 --> 05:19:07.680
that candle.

1545
05:19:08.759 --> 05:19:09.680
Will extinguish.

1546
05:19:14.360 --> 05:19:18.520
And then I'll say the next number, so we move

1547
05:19:18.680 --> 05:19:28.680
down and you can just blow that one out as well.

1548
05:19:34.639 --> 05:19:43.159
And as we move down the numbers, you'll find yourself

1549
05:19:44.279 --> 05:19:52.919
feeding more and more relaxed. If you need to sleep,

1550
05:19:53.799 --> 05:20:05.959
you'll also find yourself becoming incredibly tired and sleepy. In fact,

1551
05:20:06.080 --> 05:20:16.119
you may struggle to blow out all one hundred of

1552
05:20:16.279 --> 05:20:34.680
these candles as you feel more and more deeply relaxed,

1553
05:20:41.360 --> 05:20:59.319
more and more deeply tired, And the further you go down,

1554
05:21:02.000 --> 05:21:15.599
the more your mind starts to drift. You may find

1555
05:21:16.040 --> 05:21:30.400
that you stop listening to me after a while, and

1556
05:21:30.639 --> 05:21:34.799
even though there may be background sounds where you are,

1557
05:21:39.680 --> 05:21:50.880
you'll be aware of those sounds at the moment he

1558
05:21:51.240 --> 05:22:01.680
may start to just not even notice them.

1559
05:22:06.000 --> 05:22:06.599
At all.

1560
05:22:09.240 --> 05:22:23.200
Because they're unimportant. Where I am, I've got the sounds

1561
05:22:23.279 --> 05:22:29.959
of the birds, there's all horrors, the pigeon who likes

1562
05:22:30.040 --> 05:22:36.000
to say hello sometimes, and there's the old plane that

1563
05:22:36.159 --> 05:22:52.799
goes by, maybe traffic and trains in the distance. But

1564
05:22:52.959 --> 05:23:04.799
none of that scene is important whatsoever, or candles you

1565
05:23:04.919 --> 05:23:19.799
blow out less important anything is, or candles you blow

1566
05:23:19.880 --> 05:23:41.080
out the further seemed to move away, sounds and general

1567
05:23:44.520 --> 05:23:55.759
date days. Stuff seems to just move away on its own.

1568
05:24:01.040 --> 05:24:12.119
You feel more calmer with every candle you blow out,

1569
05:24:21.880 --> 05:24:32.000
guiding you the next number, did you hear me say?

1570
05:24:39.080 --> 05:24:51.319
And then you blow that candle out? Too? So easy,

1571
05:24:56.200 --> 05:25:16.840
so simple. I'm gonna start by introducing the first candle.

1572
05:25:20.400 --> 05:25:32.599
This is a hundred. First candle, this is one hundred.

1573
05:25:37.479 --> 05:25:51.639
When you blow that candle out, you'll find immediately a

1574
05:25:52.520 --> 05:26:06.680
light change in how you as well as a real

1575
05:26:07.000 --> 05:26:28.599
sense of positivity growing within you, relaxation and sleepiness expanding.

1576
05:26:37.439 --> 05:27:07.319
Starting with one hundred, throw out back candle, Now ninety nine,

1577
05:27:25.720 --> 05:29:08.840
Candle ninety eight, Candle ninety good lye T Can ninety five,

1578
05:29:24.200 --> 05:30:36.799
Can ninety four, Candle ninety three, I'm Like You two,

1579
05:31:02.919 --> 05:31:58.080
good Night one, Candle ninety eighty two, nine.

1580
05:32:15.159 --> 05:32:24.119
And eight.

1581
05:32:25.919 --> 05:32:56.959
Eight Can do.

1582
05:33:08.080 --> 05:37:16.040
Eightis, candle eightis eighty four, eight eighty two, seven two

1583
05:37:24.560 --> 05:38:06.479
twos would see.

1584
05:38:33.080 --> 05:38:36.360
The movies.

1585
05:39:01.240 --> 05:39:54.319
Can seventy nine, candle seventy eight, candle seventy seven, candle

1586
05:39:57.959 --> 05:41:00.400
seventy six, candle seventy five, candle seventy four, candle seventy three,

1587
05:41:12.240 --> 05:42:15.680
candle seventy two, candle seventy one, handle seventy one, candle

1588
05:42:19.479 --> 05:43:13.880
seventeen and sixty nine, candle sixteen eight, candle sixty seven,

1589
05:43:27.599 --> 05:44:32.400
candle sixty five, candle sixty four, candle sixty four, candle

1590
05:44:33.040 --> 05:46:13.840
sixty three, candle sixty ch sixty one, sixty fifty nine,

1591
05:46:35.439 --> 05:47:58.560
handle fifty eight, candle fifty seven, fifty six, canto fifty five,

1592
05:48:16.119 --> 05:50:14.080
handle fifty four, handle fifty three, fifty fifty, candul fifty,

1593
05:50:46.479 --> 05:52:24.000
candle fifty one, candle fifty candy foty nine, came fourty eight,

1594
05:53:01.400 --> 05:54:47.159
count forty seven, candle forty six, candle forty five forty two.

1595
05:55:32.520 --> 05:55:33.200
Who do you.

1596
05:56:06.479 --> 05:57:37.439
Candle forty, candle thirty nine, eight.

1597
05:58:06.520 --> 05:58:07.639
Candle.

1598
05:58:11.439 --> 06:00:58.040
Thirty seven, candle thirty five four, handle thirty three, handle

1599
06:01:01.439 --> 06:03:57.159
thirty one, thirty, can twenty eighteen nine can twenty eight,

1600
06:04:48.560 --> 06:07:45.599
candle twenty seven, twenty six, cant wity five and twenty

1601
06:07:46.439 --> 06:11:44.840
thirty to wit and t wit, to and wait, nye eight,

1602
06:11:48.200 --> 06:12:40.759
certainty six day.

1603
06:13:38.080 --> 06:21:09.360
Four yet.

1604
06:18:58.520 --> 06:20:30.759
Eight two.

1605
06:24:05.759 --> 06:24:13.400
Can or.

1606
06:24:19.240 --> 06:24:26.439
Let go of all of those thoughts, worries, concerns about

1607
06:24:26.520 --> 06:24:33.040
the past, thoughts about the future, and even things you've

1608
06:24:33.080 --> 06:24:40.840
been thinking about today. Just let it all go because

1609
06:24:40.919 --> 06:24:48.520
none of it is useful in this moment. This is

1610
06:24:49.520 --> 06:25:08.959
your opportunity to just focus on feeling relaxed, allowing yourself

1611
06:25:09.119 --> 06:25:16.880
to get in touch with that natural sense of peace

1612
06:25:19.560 --> 06:25:25.200
that we all have within us. It's available for everyone.

1613
06:25:26.360 --> 06:25:31.279
It just sometimes takes a little bit of effort to

1614
06:25:31.479 --> 06:25:37.520
set up the right time and place in order for

1615
06:25:37.599 --> 06:25:44.560
you to just let go. Because when you do decide

1616
06:25:46.959 --> 06:25:52.240
to let go and relax, that's what your body starts

1617
06:25:52.360 --> 06:26:02.560
to do because you've chosen, You've chosen to just allow

1618
06:26:02.720 --> 06:26:08.560
your body to unwind and your mind starts to slow down,

1619
06:26:11.919 --> 06:26:16.319
and it's a nice feeling. It's a nice feeling at

1620
06:26:16.360 --> 06:26:22.279
the beginning, just to know that you have chosen to

1621
06:26:22.439 --> 06:26:31.479
decide to relax deeply, and because you've made that decision,

1622
06:26:33.279 --> 06:26:40.319
your body will just follow suit. Because sometimes all the

1623
06:26:40.479 --> 06:26:45.200
muscles in your body need is just permission from you

1624
06:26:46.279 --> 06:26:54.759
to relax. Because so often we're busy, we're going from

1625
06:26:54.840 --> 06:26:58.840
here to there, we're walking around, and we're doing stuff,

1626
06:27:01.159 --> 06:27:07.479
and the body doesn't have any time or space to

1627
06:27:07.680 --> 06:27:14.639
really relax deeply. So it kind of waits for you

1628
06:27:14.959 --> 06:27:24.119
to lead the way, waits for your permission. And when

1629
06:27:24.159 --> 06:27:30.919
you do give your permission, when you give to say so,

1630
06:27:31.119 --> 06:27:38.919
when you say okay, it's time for your body to

1631
06:27:39.119 --> 06:27:47.840
let go completely and relax totally, your body just follows

1632
06:27:51.000 --> 06:27:56.240
some like a breath of relief. Ah God, I can

1633
06:27:56.319 --> 06:28:03.360
now relax. Have feeling at the end of a day,

1634
06:28:03.439 --> 06:28:07.799
of very physical day that you may experience in the past,

1635
06:28:08.919 --> 06:28:11.439
where you get home and you just sit down on

1636
06:28:11.560 --> 06:28:17.000
a chair, maybe you kick your shoes off, and feels

1637
06:28:17.360 --> 06:28:22.200
so nice. Know that you don't have to get up

1638
06:28:22.240 --> 06:28:27.119
again for a little while at least, and if you choose,

1639
06:28:27.279 --> 06:28:29.720
you can just sit there for maybe an hour to

1640
06:28:32.439 --> 06:28:44.680
feels blissful. And just by sitting down like that, your

1641
06:28:44.720 --> 06:28:50.400
body knows that it's time to relax. Your body has

1642
06:28:50.479 --> 06:28:57.360
been given permission from you. Because it's a mindset. In

1643
06:28:57.439 --> 06:29:08.520
your mind, you're prepared to let go of everything and

1644
06:29:09.439 --> 06:29:17.840
just completely allow all the stress of your body to evaporate.

1645
06:29:21.520 --> 06:29:35.959
Any tensions can just gradually vanish. It's almost like magic, really,

1646
06:29:41.560 --> 06:29:48.560
because that sense of relaxation in your body, it's a

1647
06:29:48.720 --> 06:29:55.159
very natural state. It's not something unusual. It may feel

1648
06:29:55.279 --> 06:29:58.919
unusual when you first start to relax, if you if

1649
06:29:58.959 --> 06:30:03.279
you haven't really spend a lot of time focusing and

1650
06:30:04.040 --> 06:30:08.520
giving yourself this space to let go completely and relax,

1651
06:30:09.520 --> 06:30:17.520
they seem almost alien, but it isn't. It's actually the

1652
06:30:17.720 --> 06:30:22.680
most natural thing in the world to let go completely,

1653
06:30:24.400 --> 06:30:32.159
to relax totally, the most natural thing in the world

1654
06:30:34.840 --> 06:30:44.880
to allow yourself to feel really calm in your mind.

1655
06:30:47.479 --> 06:30:55.200
And it is almost like a literal unwinding. It's like

1656
06:30:55.319 --> 06:31:04.560
you press a button and all the just releases. It's

1657
06:31:04.680 --> 06:31:08.279
like a wheel, like a cog, like the inside of

1658
06:31:08.360 --> 06:31:11.680
the clock just unwinding. And you saw I should I

1659
06:31:12.040 --> 06:31:16.959
could see that the little wind up knob that's used

1660
06:31:17.840 --> 06:31:21.880
just going the opposite way that you choose to wind

1661
06:31:21.919 --> 06:31:30.479
it up, and the energy that fremetic stress for energy

1662
06:31:31.959 --> 06:31:42.279
gradually winding down, losing its power, losing its strength. There's

1663
06:31:42.319 --> 06:31:51.720
a sense of relaxation becomes stronger and deeper, and you

1664
06:31:51.919 --> 06:32:01.560
may find a more relaxed you feel you mind starts

1665
06:32:01.759 --> 06:32:10.520
to wonder, maybe you seem to stop listening to me

1666
06:32:10.720 --> 06:32:16.599
for a while, your mind goes somewhere else, and then

1667
06:32:16.720 --> 06:32:22.799
you realize you're listening to me again, and that's just

1668
06:32:22.959 --> 06:32:31.319
your mind to drifting to sleep, which is quite natural,

1669
06:32:32.880 --> 06:32:40.799
because sometimes when we're stressed and tense, we're not mean,

1670
06:32:40.840 --> 06:32:45.319
I actually be aware of what we need or we

1671
06:32:45.479 --> 06:32:54.119
physically your emotionally need in this moment. But when you

1672
06:32:54.880 --> 06:33:00.400
allow your body and mind to relax completely.

1673
06:33:01.680 --> 06:33:03.680
And you let go all.

1674
06:33:03.959 --> 06:33:13.360
Thoughts, concerns, worries, ideas, all them goo and allow them

1675
06:33:13.439 --> 06:33:23.599
to drop onto the floor, when you start to get

1676
06:33:23.680 --> 06:33:35.000
in touch with the feelings of such relaxation, feelings so

1677
06:33:35.360 --> 06:33:43.200
nice to be in touch with the calmness of the

1678
06:33:43.279 --> 06:33:56.479
different body parts. As day become looser and looser, even

1679
06:33:56.680 --> 06:34:08.400
your breathing scenes easier and more natural, effortless, as I

1680
06:34:08.759 --> 06:34:14.319
cool outs through your mouth or nose into your lungs,

1681
06:34:17.040 --> 06:34:25.400
breathing in comfort and relaxation and then just breathing out

1682
06:34:25.639 --> 06:34:34.479
any excess remain intention stress from every part of your

1683
06:34:34.560 --> 06:34:43.000
body and mind. As you start to focus on your mind,

1684
06:34:44.799 --> 06:34:51.840
maybe you notice that things that come to a standstill

1685
06:34:53.400 --> 06:35:02.479
maybe just much much lower than before because your mind

1686
06:35:02.680 --> 06:35:13.200
is not really needed when listening to my voice, which

1687
06:35:13.319 --> 06:35:19.759
allows your mind to relax just as deep as your body.

1688
06:35:22.520 --> 06:35:34.479
And that's synchronicity between the relaxation of your body relaxation

1689
06:35:35.479 --> 06:35:47.319
of your mind. Lets you know that feeling completely calm, loose,

1690
06:35:47.680 --> 06:36:02.360
and relaxed is a great healing experience fear and has

1691
06:36:06.840 --> 06:36:15.279
so many positive benefits for your body, mind, and your life.

1692
06:36:17.959 --> 06:36:24.560
To be able to let go everything and to relax

1693
06:36:25.799 --> 06:36:34.040
completely you know all parts of your body and mind.

1694
06:36:36.439 --> 06:36:45.000
Even your bones are relaxed, or your muscles are relaxed.

1695
06:36:51.799 --> 06:37:06.080
Even the skin that covers your body is relaxed. Every hair.

1696
06:37:09.119 --> 06:37:09.680
That you have.

1697
06:37:11.439 --> 06:37:12.360
Is also.

1698
06:37:14.200 --> 06:37:31.360
Deeply relaxed. And your brain really starts to feel the benefits.

1699
06:37:32.599 --> 06:37:32.959
Of this.

1700
06:37:34.560 --> 06:37:46.919
Heating relaxation. And as you focus on the inside of

1701
06:37:47.040 --> 06:37:52.720
your scalp where your brain is, you can start to

1702
06:37:53.000 --> 06:38:02.360
realize and notice the benefits of your brain relaxing. Deep

1703
06:38:07.040 --> 06:38:19.479
initial brain continues to relax sends those messages to the

1704
06:38:19.680 --> 06:38:21.279
rest of your body.

1705
06:38:22.880 --> 06:38:24.720
And mind.

1706
06:38:26.360 --> 06:38:49.439
To rely, wax more deepate, relax more completely, letting go

1707
06:38:50.279 --> 06:39:02.639
any remaining thoughts a consers, allow them just drop onto

1708
06:39:02.759 --> 06:39:11.439
the floor because they're not long be necessary in this moment,

1709
06:39:13.840 --> 06:39:26.959
this moment of deep relaxation and calmness. Feeling your brain

1710
06:39:28.919 --> 06:39:52.080
with deep, concentrated feeling, calming, relaxing every part of your brain,

1711
06:39:56.560 --> 06:40:13.080
feeling so loose and comfortable, So relaxed and be peaceful.

1712
06:40:16.360 --> 06:40:28.439
Your brain feels so light, that's so healthy. That sense

1713
06:40:28.599 --> 06:40:42.439
of deep deep comfort really does allow you to enjoy

1714
06:40:44.639 --> 06:40:56.279
those ever increasing sensations of comfort that are spreading throughout

1715
06:40:56.520 --> 06:41:10.200
your body, relaxing each and every muscle your body eat

1716
06:41:12.119 --> 06:41:31.319
deeper and deeper, much more deeper than before, much more

1717
06:41:33.360 --> 06:41:49.680
convers spreading through your body. Your mind, be so peaceful

1718
06:41:50.279 --> 06:42:07.759
and calm, so very fair, peaceful in avery part of

1719
06:42:07.959 --> 06:42:26.360
your body, let it go at everything averything, so peaceful, calm,

1720
06:42:29.759 --> 06:42:59.639
so relax Every second the passes you feel d DPA relaxed, dper.

1721
06:43:01.040 --> 06:43:03.040
And d.

1722
06:43:05.119 --> 06:43:27.479
Less, calm, so calm, peace for so very peace. Your

1723
06:43:27.840 --> 06:43:40.119
head down to your toys. Such peace and comfort growing

1724
06:43:40.639 --> 06:43:55.680
all the time, such peace and comfort, spreading through your body,

1725
06:43:56.040 --> 06:44:11.919
your mind d a deeper such comforts, spreading and sinking

1726
06:44:12.279 --> 06:44:26.959
deeper into ay muscle of your body. Sudenly, you feel amazing,

1727
06:44:29.959 --> 06:44:50.959
so relaxed, so piece, so so relax and peace, letting

1728
06:44:51.520 --> 06:45:04.799
go everything. You're going to do a body scan, focusing

1729
06:45:05.439 --> 06:45:11.080
on firstly how you feel in your body, not trying

1730
06:45:11.159 --> 06:45:17.520
to change how you feel, not trying to relax, not

1731
06:45:17.720 --> 06:45:23.279
trying to move away from any discomfort or stress or tension.

1732
06:45:24.560 --> 06:45:31.279
Just accepting, observing and accepting how you feel in the

1733
06:45:31.360 --> 06:45:37.639
different parts of your body, just allowing yourself to be

1734
06:45:37.959 --> 06:45:45.439
exactly as you are, to notice, to get in touch

1735
06:45:50.040 --> 06:45:57.319
with how you actually feel in this moment. I'm going

1736
06:45:57.400 --> 06:46:08.360
to start off by focusing on your hands. Just be

1737
06:46:08.479 --> 06:46:16.520
aware of your hands. I'd like you to move your

1738
06:46:16.599 --> 06:46:21.560
hands around, just maybe move your fingers a little bit.

1739
06:46:24.000 --> 06:46:29.720
I've been in closing your hands very gently, just so

1740
06:46:30.159 --> 06:46:35.680
thing you can get in touch with how your hands

1741
06:46:38.159 --> 06:46:58.439
and your fingers feel, very very slow movements. Focusing now

1742
06:46:59.319 --> 06:47:06.599
on your finger and if you can just do kind

1743
06:47:06.599 --> 06:47:11.319
of an equivalent with your feet, is you've just done

1744
06:47:11.560 --> 06:47:19.479
with your hands, maybe turn in your ankles, moving your

1745
06:47:19.560 --> 06:47:31.479
feet around, moving your toes gently, only very gently and

1746
06:47:31.759 --> 06:47:43.360
very slowly, noticing how your feet feel in this moment.

1747
06:47:50.279 --> 06:47:56.400
Focusing now on your eyes, I'd like you to just

1748
06:47:58.080 --> 06:48:03.880
focus on your eyelids. Maybe you can open and close

1749
06:48:03.959 --> 06:48:08.159
your eyes a couple of times to really get in

1750
06:48:08.360 --> 06:48:12.439
touch with how you feel when you do close your eyes.

1751
06:48:14.599 --> 06:48:21.000
The muscle changes in your eyes when you do close them,

1752
06:48:23.840 --> 06:48:30.240
maybe raising your eyebrows, it stretches the tops of your eyes,

1753
06:48:33.479 --> 06:48:41.880
perhaps squinting your eyes, scrunching up your eyes, just so

1754
06:48:42.040 --> 06:48:50.439
you can really get in touch with all aspects of

1755
06:48:51.639 --> 06:49:10.680
how your eyes feel right now. Now focusing on your thighs,

1756
06:49:13.080 --> 06:49:16.360
then you know it just starts you to gently tense

1757
06:49:16.599 --> 06:49:26.560
your thighs, just very very gently, just enough so you

1758
06:49:26.680 --> 06:49:40.319
can become more attuned to the physical sensation of your

1759
06:49:40.439 --> 06:49:45.840
upper legs, the front of your thighs, and the backs

1760
06:49:45.919 --> 06:50:00.119
of your thighs. Noticing and observing how your thighs you

1761
06:50:00.119 --> 06:50:13.959
are right now, moving your focus to the back of

1762
06:50:14.080 --> 06:50:22.840
your neck, just noticing the back of your neck the muscles,

1763
06:50:24.759 --> 06:50:27.919
and of course they lead to the side of your neck.

1764
06:50:29.400 --> 06:50:34.479
They also lead to the top of your back, which

1765
06:50:34.680 --> 06:50:40.040
leads to your shoulders. So as your focus on the

1766
06:50:40.240 --> 06:50:45.799
back of your neck. Maybe you can move your head

1767
06:50:46.720 --> 06:50:54.479
gently upwards as if you're looking up, Maybe moving your

1768
06:50:54.560 --> 06:51:02.360
head down as if you're looking down. Perhaps moving your

1769
06:51:02.439 --> 06:51:15.799
headside to side, right to left bony very slowly, very gently.

1770
06:51:18.360 --> 06:51:23.479
You're not trying to force anything. It has to be

1771
06:51:24.040 --> 06:51:37.240
very very gentle, just so you can be more in

1772
06:51:37.560 --> 06:51:46.639
touch with the feelings, with the sensations of the physical

1773
06:51:48.000 --> 06:51:57.279
sensations of how the back of your neck feels. Right now,

1774
06:52:04.840 --> 06:52:12.799
as we now focus on the tops of your arms,

1775
06:52:15.200 --> 06:52:20.040
the parts where your biceps and your triceps are between

1776
06:52:20.080 --> 06:52:27.119
your elbow and your shoulders. So you focus on those

1777
06:52:27.400 --> 06:52:34.240
parts and tops of your arms. You may like to

1778
06:52:34.439 --> 06:52:41.119
just tense them, but very very gently.

1779
06:52:42.560 --> 06:52:44.279
And slowly.

1780
06:52:46.240 --> 06:52:54.200
See you know, straining or putting any pressure whatsoever.

1781
06:52:55.159 --> 06:52:56.040
On your arms.

1782
06:52:58.759 --> 06:53:06.159
It's just so you can gain more of a sense

1783
06:53:06.439 --> 06:53:16.880
of how your upper arms are feeling in this moment,

1784
06:53:20.279 --> 06:53:32.880
just noticing as you gently, very gently and slowly tighten

1785
06:53:33.119 --> 06:53:44.080
the muscles and then leto notice how the tops of

1786
06:53:44.159 --> 06:54:03.680
your arms feel. Right now, as now focus on your stomach,

1787
06:54:06.520 --> 06:54:11.119
the area the lower abdomen area below your belly button,

1788
06:54:13.520 --> 06:54:20.720
moving all the way down to your hips, just above

1789
06:54:20.840 --> 06:54:34.040
your grind maybe you're able to tense these muscles in

1790
06:54:34.200 --> 06:54:50.000
the area very very gently and slowly. If that's a

1791
06:54:50.119 --> 06:54:57.520
difficult thing to do, maybe you can just move your body,

1792
06:55:00.159 --> 06:55:05.119
pushing your stomach up, maybe moving a little bit to

1793
06:55:05.119 --> 06:55:13.119
a side, using your hips, just so get more.

1794
06:55:14.520 --> 06:55:15.639
In cheer.

1795
06:55:17.159 --> 06:55:29.400
With how your lower aptom an area his feeling in

1796
06:55:29.560 --> 06:55:47.439
this moment. Just noticing the physical sensations or your lower

1797
06:55:47.720 --> 06:55:59.840
abdomen as human.

1798
06:56:02.000 --> 06:56:03.279
Your attention.

1799
06:56:05.240 --> 06:56:16.720
To your mouth, notice in your lips, then inside your mouth,

1800
06:56:19.000 --> 06:56:36.200
your teeth, your gums, your tongue, just noticing how your

1801
06:56:36.360 --> 06:56:45.560
tongue and your mouth feels. It may help by moving

1802
06:56:45.880 --> 06:56:52.400
your tongue around your mouth, moving it to your left,

1803
06:56:54.119 --> 06:56:59.799
maybe pressing it gently against the side of your mouth,

1804
06:57:01.400 --> 06:57:06.360
and then to the right, gently to the side of

1805
06:57:06.479 --> 06:57:14.400
your mouth, perhaps pressing up against the top of your mouth,

1806
06:57:15.560 --> 06:57:21.439
and then down gently against the bottom of your mouth,

1807
06:57:24.159 --> 06:57:40.319
always very slowly and a very very gentle so that

1808
06:57:40.560 --> 06:57:56.000
you can be aware of how you feel in your

1809
06:57:56.119 --> 06:58:28.040
mouth area. Now got to focus on your wrists, and

1810
06:58:28.319 --> 06:58:37.040
I'll ask you to maybe just routine your wrists by

1811
06:58:37.159 --> 06:58:50.840
moving your hands in a circular motion very gently and slowly, just.

1812
06:58:52.599 --> 06:58:54.000
So you can.

1813
06:58:59.639 --> 06:59:18.720
Feel the sensations that you are currently experiencing in your risks.

1814
06:59:22.799 --> 06:59:31.319
Perhaps move in your hands up and down the game

1815
06:59:32.599 --> 07:00:12.119
very very champly and slowly, very chancel and slow between

1816
07:00:12.279 --> 07:00:29.319
now start to observe your lower back. The bad part

1817
07:00:29.720 --> 07:00:39.439
is just above of your hips where your coxis are

1818
07:00:47.000 --> 07:00:53.119
a whole area which also really does include the signs

1819
07:00:54.040 --> 07:00:59.560
of your body, because those muscles are very much connected

1820
07:01:04.840 --> 07:01:12.200
as those muscles also move into your hyperia, connecting too

1821
07:01:12.319 --> 07:01:29.119
your buttocks side of your hips, And if you're physically

1822
07:01:30.680 --> 07:01:39.479
able to do so, maybe you can very gently just

1823
07:01:40.159 --> 07:01:53.639
move your body eviss slightly, very slowly, some side to side,

1824
07:01:57.360 --> 07:02:13.360
just enough fe s gauge how you feel in your

1825
07:02:13.520 --> 07:02:31.720
lawer back. Perhaps secretly move your hips gently up and

1826
07:02:31.959 --> 07:02:38.840
down gently slowly.

1827
07:02:41.520 --> 07:02:42.520
In order to.

1828
07:02:47.000 --> 07:02:56.919
Be in touch with the physical sensations of your lawer back.

1829
07:03:14.000 --> 07:03:29.880
As we know your attention to your jewel, the area

1830
07:03:30.240 --> 07:03:35.159
for your chin all the way up to the a

1831
07:03:35.319 --> 07:03:52.279
whe your ears are, oh, your jaw, you can just.

1832
07:03:54.520 --> 07:03:56.040
It's okay to do so.

1833
07:03:57.919 --> 07:04:07.599
Gently I open your mouth nor wide, no stretching, just

1834
07:04:08.200 --> 07:04:21.400
very gently and slowly opening your mouthing close in your

1835
07:04:21.520 --> 07:04:42.439
mouth very gently and slowly, so you can be in

1836
07:04:42.680 --> 07:05:22.840
touch with how your jaw feels low. I like to

1837
07:05:23.000 --> 07:05:28.279
sit down the chest around.

1838
07:05:37.520 --> 07:05:37.560
You.

1839
07:05:37.639 --> 07:05:45.319
Don't need to do anything to move your chest because

1840
07:05:45.400 --> 07:05:56.639
it moves every time you breath. It moves very gently,

1841
07:05:58.560 --> 07:06:15.759
it's slerly automatically with each breath you take. As you

1842
07:06:16.200 --> 07:07:03.279
focus on your chest, he else when you breathe move

1843
07:07:03.479 --> 07:07:17.919
in your focus to your forearms with your elbows. Maybe

1844
07:07:18.240 --> 07:07:23.919
you're able to very gently.

1845
07:07:25.319 --> 07:07:27.520
And slowly.

1846
07:07:29.200 --> 07:07:37.759
Dense the muscles in your forearms, and when you do that,

1847
07:07:38.279 --> 07:08:11.400
you can feel your elbows as well, very gently and slowly, jackly.

1848
07:08:14.240 --> 07:08:16.240
And softly.

1849
07:08:19.759 --> 07:08:58.680
Observing your forums. Helpus now make a focus the rest

1850
07:08:58.799 --> 07:09:11.880
of your back, your upper back and the middle the

1851
07:09:12.200 --> 07:09:28.520
middle of your back. Again, this part of your body

1852
07:09:31.520 --> 07:09:43.759
moves also every time you breed. You may not notice that.

1853
07:09:45.959 --> 07:09:58.080
Usually mass you observe your upper back in the middle

1854
07:09:58.159 --> 07:11:02.159
of your back. It can really hits your focus into

1855
07:11:02.240 --> 07:11:09.439
your hip area. Your butts.

1856
07:11:11.319 --> 07:11:11.639
Bray.

1857
07:11:14.400 --> 07:11:49.279
There's muscle as those bones in your midsection. Just noticing

1858
07:11:51.639 --> 07:12:13.200
how your hips feel right, you can very very gently

1859
07:12:15.959 --> 07:12:27.639
use your hips, maybe side to side, very gently and

1860
07:12:30.720 --> 07:13:24.240
so yeah, very gently softly. M Everything starts to slow down,

1861
07:13:30.720 --> 07:13:36.400
including the thoughts in your mind. And your mind itself

1862
07:13:39.599 --> 07:13:46.279
just starts to gradually. It doesn't have to be instant,

1863
07:13:46.360 --> 07:13:54.360
but just gradually starting too. It's almost like time is

1864
07:13:54.799 --> 07:14:05.919
straight chin It's a slower pace to maybe what you're

1865
07:14:06.279 --> 07:14:13.880
used to in your day to day life. It's a

1866
07:14:14.159 --> 07:14:41.080
slower movement of energy, very small movements which make up

1867
07:14:41.439 --> 07:14:49.000
the larger movements, which is always the case. Now, when

1868
07:14:49.080 --> 07:14:54.240
you move your hand, it might seem like it's one movement,

1869
07:14:54.319 --> 07:15:02.279
but it's lots of minute different muscles moving in accordance

1870
07:15:02.400 --> 07:15:13.560
with each other. And what happens in this space that

1871
07:15:13.759 --> 07:15:32.959
we're sharing is we move from that big movement into

1872
07:15:33.040 --> 07:15:50.400
those smaller movements. Starting to focus on how your body feels,

1873
07:15:52.240 --> 07:15:56.520
not just as a whole, not just oh, i'm feel

1874
07:15:56.560 --> 07:16:01.240
in this way. I'm feeling stressed or tents, or I'm

1875
07:16:01.279 --> 07:16:06.639
feeling relaxed and calm. I'm feeling this way, I'm feeling

1876
07:16:06.759 --> 07:16:17.880
that way. Starting to notice that your body begins to

1877
07:16:18.040 --> 07:16:34.959
present to you small feelings around your body, small physical

1878
07:16:35.319 --> 07:16:54.279
sensations in your legs, whether pleasurable or not. Maybe resisting

1879
07:16:54.360 --> 07:17:02.639
the temptation to label them or to judge them, those feelings,

1880
07:17:04.880 --> 07:17:09.400
just thinking them, thinking about them is just being neutral,

1881
07:17:12.000 --> 07:17:27.680
just feelings, not being particularly concerned, just noticing what your

1882
07:17:27.799 --> 07:17:44.319
body is telling you. Feelings in your arms, instead of

1883
07:17:44.479 --> 07:17:53.639
feeling the whole of the arm. Maybe notice those individual feelings,

1884
07:17:55.119 --> 07:18:06.599
all those different muscles and the skin, the hairs of

1885
07:18:06.680 --> 07:18:12.439
your arms, all the internal parts of your arms, the veins,

1886
07:18:22.599 --> 07:18:31.720
the bones, just being aware of maybe your elbow on

1887
07:18:31.840 --> 07:18:40.200
your right arm has a certain feeling. Maybe your left

1888
07:18:40.319 --> 07:19:05.560
wrist also has its own individual physical sensation. What about

1889
07:19:05.599 --> 07:19:19.279
your forearm on your right arm, you're right forearm. There

1890
07:19:19.360 --> 07:19:25.599
may not be any particular feeling that you could even

1891
07:19:27.279 --> 07:19:34.400
give a name to, may not feel like anything other

1892
07:19:34.479 --> 07:19:44.959
than just a feeling. You know, it's there. The feelings

1893
07:19:45.040 --> 07:19:51.040
in your shoulders. Perhaps your shoulders when you think about them,

1894
07:19:52.240 --> 07:19:56.520
kind of almost like they're the same, you know, the

1895
07:19:56.639 --> 07:20:01.759
same feeling, almost like both of your shoulders are just

1896
07:20:01.919 --> 07:20:15.119
one thing. Of course they're not. And when you focus

1897
07:20:15.319 --> 07:20:20.720
on your left shoulder and then on your right shoulder,

1898
07:20:22.759 --> 07:20:27.240
maybe find that you move the muscles a little bit,

1899
07:20:28.759 --> 07:20:43.599
maybe tense the muscles gently, noticing the difference in each shoulder.

1900
07:20:55.040 --> 07:21:10.840
Your lower back, the left side of your lower back

1901
07:21:11.080 --> 07:21:22.479
and the right side of your lower back. Of course,

1902
07:21:22.599 --> 07:21:34.799
that connection to your buttocks and to your hips, and

1903
07:21:34.959 --> 07:21:48.279
also moving up into the middle of your back, and

1904
07:21:48.520 --> 07:21:53.040
sometimes like right now, actually when I focus on their part,

1905
07:21:54.439 --> 07:21:58.840
when I focused on my buttocks and then I focused

1906
07:21:58.880 --> 07:22:02.840
on my the middle of my back, I almost felt

1907
07:22:02.959 --> 07:22:06.319
like the muscles in my lower back were being stretched

1908
07:22:07.319 --> 07:22:17.200
very gently, just stretched a little bit. Even though I

1909
07:22:17.400 --> 07:22:26.200
wasn't doing anything to try to stretch your lower back,

1910
07:22:26.599 --> 07:22:34.799
it just seemed to happen. The feeling of very gently

1911
07:22:36.279 --> 07:22:57.720
stretching your lower back comes along. I have feeling in

1912
07:22:57.840 --> 07:23:18.680
your chest, just noticing what sensations you are experiencing in

1913
07:23:18.880 --> 07:23:34.400
your chest right now. And there's so much of the chest.

1914
07:23:35.520 --> 07:23:38.560
Of obviously there's the collar bone leading to the chest.

1915
07:23:39.360 --> 07:23:47.639
You've got the chest bone, You've got the muscles in

1916
07:23:47.799 --> 07:23:55.720
your chest. Of course, if you're female, there's possibly the breasts.

1917
07:23:57.040 --> 07:24:05.200
If you're male, you've got the different well might not

1918
07:24:05.319 --> 07:24:12.040
that different these days, but there may be more muscles

1919
07:24:12.840 --> 07:24:19.240
at the top of the chest, but at the side underneath,

1920
07:24:20.400 --> 07:24:23.240
it's pretty much the same. Whether you're a man or

1921
07:24:23.240 --> 07:24:29.680
a woman. There's muscles there, muscles that stretch out to

1922
07:24:29.840 --> 07:24:34.759
your back as well as breast tissue stretches and moves

1923
07:24:34.799 --> 07:24:42.159
into your back to just being aware of your chest,

1924
07:24:51.080 --> 07:25:18.159
being with whatever feeling there is in your chest. And

1925
07:25:18.279 --> 07:25:25.720
when I noticed that, I focus on my chest, I

1926
07:25:25.959 --> 07:25:30.959
feel it in my back and my upper back. I mean,

1927
07:25:31.040 --> 07:25:33.959
I guess the obvious reason would be because you know,

1928
07:25:33.959 --> 07:25:44.720
I'm grieve in in and it stretches my chest and

1929
07:25:45.080 --> 07:25:58.959
my back at the same time. It feels it feels okay,

1930
07:26:05.720 --> 07:26:10.520
doesn't feel I got a little bit of pain in

1931
07:26:10.639 --> 07:26:17.200
my right chest, a little bit, not pain, but a

1932
07:26:17.279 --> 07:26:27.520
little discomfort, maybe stiffness possibly, I don't know. I notice

1933
07:26:27.560 --> 07:26:35.200
my shoulders are also wanting to flex for some reason.

1934
07:26:37.360 --> 07:26:44.799
I think that's probably part of my upper back, that

1935
07:26:44.959 --> 07:26:49.919
connection between my shoulders and my upper back, because I

1936
07:26:49.959 --> 07:26:54.959
can move my shoulders and stretch the muscles in my back,

1937
07:26:57.439 --> 07:27:04.200
moving the shoulders backwards up, which then moves I think

1938
07:27:04.279 --> 07:27:20.159
it's the scapulous in your back. It feels quite nice. Actually,

1939
07:27:25.520 --> 07:27:28.680
a good thing about this is you can, if you

1940
07:27:28.840 --> 07:27:42.759
want to, you can just flex or stimulate the various

1941
07:27:42.959 --> 07:27:50.479
muscles in your body gently in order to get more

1942
07:27:50.520 --> 07:28:00.799
of a sense of how they feel. And when you're relaxing,

1943
07:28:05.639 --> 07:28:09.680
when you do tense and muscle and you let it

1944
07:28:09.799 --> 07:28:17.200
go and you let it relax. It relaxes way more

1945
07:28:18.840 --> 07:28:28.880
than it would normally. That you have to feel that

1946
07:28:28.959 --> 07:28:32.680
you're able to do that. There's no point in doing

1947
07:28:32.759 --> 07:28:38.279
it if there's an issue with the per part of

1948
07:28:38.360 --> 07:28:47.599
your body. You need to be gentle with yourself at

1949
07:28:47.840 --> 07:29:01.639
all times when relaxing deeply. It's important to be kind

1950
07:29:02.400 --> 07:29:18.400
to yourself as you notice your mind. How much has

1951
07:29:18.479 --> 07:29:42.080
your mind slowed down since we started this recording. How

1952
07:29:42.319 --> 07:29:57.599
came and peaceful is your mind right now? We have

1953
07:29:57.759 --> 07:30:03.680
nothing to think about and just my voice to listen to.

1954
07:30:07.840 --> 07:30:16.400
Because you know, the intention behind this recording is relaxation.

1955
07:30:19.119 --> 07:30:24.279
At the very least, for you to feel more relaxed

1956
07:30:25.599 --> 07:30:28.479
at the end of the recording than you did at

1957
07:30:28.520 --> 07:30:41.159
the beginning, at the very least, for your mind to

1958
07:30:41.479 --> 07:30:57.680
slow down because your body continues to relax, because that's

1959
07:30:58.080 --> 07:31:13.959
what you want to happen. That's what you expect to happen,

1960
07:31:20.040 --> 07:31:38.000
for relaxation to fill your body, maybe calm in your

1961
07:31:38.159 --> 07:31:47.040
mind to the point of boredom. When you start maybe

1962
07:31:47.439 --> 07:32:30.200
to drift away drest in it's almost as if you're

1963
07:32:33.439 --> 07:32:41.639
moving further away from your body in your mind, just

1964
07:32:41.959 --> 07:32:53.759
leaving that there. Kind of liking it an escape pod

1965
07:32:54.520 --> 07:32:58.720
in a spaceship a movie, a space movie. You know,

1966
07:32:58.880 --> 07:33:03.200
when it gets a little holden, it sends the man

1967
07:33:05.200 --> 07:33:28.479
far away from the spaceship, safe to dream and continue

1968
07:33:33.880 --> 07:33:56.080
to relax, drifting.

1969
07:33:59.799 --> 07:34:14.520
Hm SI.

1970
07:34:28.520 --> 07:34:29.520
And preece.

1971
07:34:45.639 --> 07:35:32.240
So rare peace and focusing on that feeling of those

1972
07:35:33.720 --> 07:35:44.840
individual parts of your body that's or relaxing. One by one.

1973
07:35:52.520 --> 07:36:04.840
You may find that every now and then you realize

1974
07:36:05.040 --> 07:36:15.880
that you aren't listening to my voice because your mind

1975
07:36:16.479 --> 07:36:31.240
started to imagine something different, maybe started to almost move

1976
07:36:31.400 --> 07:36:40.479
into some kind of a dreamy state, and then you

1977
07:36:40.639 --> 07:36:47.439
become aware of my voice again. And even though you

1978
07:36:48.439 --> 07:36:54.599
may want to focus on my voice, you may also

1979
07:36:55.360 --> 07:37:09.159
wish to allow your mind to just drift naturally into

1980
07:37:09.279 --> 07:37:30.720
that space of comfort and safety. As you feel more

1981
07:37:31.360 --> 07:37:47.599
comfort spreading through your body like a warm blanket covering you, chiming,

1982
07:37:51.560 --> 07:37:52.599
keeping your body.

1983
07:37:52.759 --> 07:37:53.520
It just.

1984
07:37:56.159 --> 07:38:13.639
The perfect temperature, and even if you can hear background sounds,

1985
07:38:19.240 --> 07:38:31.560
they just don't seem to matter anymore. There's that sense

1986
07:38:31.680 --> 07:38:48.080
of peace spreads through your mind like a gentle breeze,

1987
07:38:51.080 --> 07:39:03.880
yet strong enough to blow away all negativity, strong enoughter

1988
07:39:07.360 --> 07:39:17.479
remove from your mind any anxiety or stress that was

1989
07:39:17.680 --> 07:39:32.759
there before and blow away any other thoughts or feelings

1990
07:39:33.159 --> 07:39:58.599
that just don't fit with the sense relaxation that is

1991
07:39:58.880 --> 07:40:24.200
feeling your body and your mind. Unless you focus on

1992
07:40:24.360 --> 07:40:30.759
your mind and count down from ten down to one,

1993
07:40:32.159 --> 07:40:42.520
and with each number you're here, your mind will become

1994
07:40:48.560 --> 07:41:08.919
slightly more relaxed, just just slightly, from ten down to nine,

1995
07:41:09.720 --> 07:41:16.680
just a slight movement. From nine down to eight, just

1996
07:41:16.759 --> 07:41:33.880
another small change in how you feel. Eight down to seven.

1997
07:41:36.639 --> 07:41:42.040
That feeling is a gap, almost like a gap that

1998
07:41:42.400 --> 07:41:52.080
starts to get wider, the gap between those feelings that

1999
07:41:52.279 --> 07:41:59.200
you used to have in your mind compared to the

2000
07:41:59.360 --> 07:42:06.880
feelings you have there growing now, feelings of comfort and

2001
07:42:07.159 --> 07:42:18.799
security and confidence, and the gap becomes wider. Made down

2002
07:42:18.919 --> 07:42:26.400
to seven, seven, down to six. When you get to five,

2003
07:42:28.759 --> 07:42:38.000
your mind will start to have a certain physical sensation,

2004
07:42:42.279 --> 07:42:48.119
almost like there's a magnet outside of your head sucking

2005
07:42:49.040 --> 07:42:54.880
the tension and the stress and any remaining feelings that

2006
07:42:54.959 --> 07:43:06.040
you don't want, sucking them out through your skin. And

2007
07:43:06.200 --> 07:43:12.599
then down to four you could start to really experience

2008
07:43:12.799 --> 07:43:25.240
that sense of not just emptiness, but space, a place

2009
07:43:25.479 --> 07:43:37.319
full of fresh air, place where you can stretch. It's

2010
07:43:37.360 --> 07:43:41.159
almost as if as you go down to four and three,

2011
07:43:41.639 --> 07:43:52.119
your mind is expanding with this sense of peace and

2012
07:43:52.319 --> 07:44:02.680
tranquility growing as it moves down to When you get

2013
07:44:02.720 --> 07:44:11.919
to one, in your mind just feels exactly how you

2014
07:44:12.240 --> 07:44:32.360
want to feel, almost perfect feeling, maybe a sensation that.

2015
07:44:33.959 --> 07:44:35.400
You'd like to keep.

2016
07:44:38.400 --> 07:44:49.200
A place that's safe, where nothing can affect you at all,

2017
07:45:00.919 --> 07:45:05.599
and you can stay in that that space of comfort

2018
07:45:05.720 --> 07:45:15.439
and confidence, confident in your own ability to create this

2019
07:45:16.360 --> 07:45:22.360
space and this fearing of comfort within your own mind

2020
07:45:23.959 --> 07:45:33.880
just by counting ten down to one. And this is

2021
07:45:34.000 --> 07:45:38.680
something that you can do yourself when you're on your own,

2022
07:45:43.560 --> 07:45:47.520
a time when you can maybe sit down, maybe just

2023
07:45:47.599 --> 07:45:59.639
for a few minutes, close your eyes, just count slowly

2024
07:46:00.319 --> 07:46:13.479
from ten down to one and re experience these feelings

2025
07:46:15.080 --> 07:46:23.439
in your mind. And when you feel that way in

2026
07:46:23.560 --> 07:46:39.119
your mind, your body copies your mind, and that feeling

2027
07:46:39.279 --> 07:46:46.119
it's spread through your spine and your nervous system into

2028
07:46:46.520 --> 07:46:59.279
every part of your body, travels through your bloodstream, heathing

2029
07:46:59.599 --> 07:47:19.520
and relaxing every particle of your existence. And we can

2030
07:47:20.520 --> 07:47:28.439
we can practice this a few times before the end

2031
07:47:28.520 --> 07:47:33.119
of the recording, and then you can practice on your

2032
07:47:33.159 --> 07:47:40.520
own and each time you count from ten down to one.

2033
07:47:45.159 --> 07:47:57.360
The feelings of comfort, calmness, deep deep relaxation become stronger

2034
07:47:58.759 --> 07:48:13.000
and deeper feeling your mind and your brain with these

2035
07:48:14.200 --> 07:48:25.000
positive chemicals that spread throughout your body, relaxing you so quickly,

2036
07:48:27.080 --> 07:48:30.400
relaxing your whole body and mind.

2037
07:48:33.040 --> 07:48:33.880
So very.

2038
07:48:35.400 --> 07:48:46.680
Very easily, just by counting from ten down to one.

2039
07:48:51.680 --> 07:48:54.360
That's what I'm going to do. Now, I'm going to

2040
07:48:54.520 --> 07:48:58.319
count from ten down to one, and I'd like you

2041
07:48:58.560 --> 07:49:03.240
to repeat the number after me. So when I say ten,

2042
07:49:06.319 --> 07:49:18.119
you can just repeat to yourself ten. Just notice, be

2043
07:49:18.279 --> 07:49:27.439
aware of how you feel in your mind and your body,

2044
07:49:31.880 --> 07:49:41.520
and when I say nine, you can repeat to yourself nine.

2045
07:49:45.479 --> 07:49:56.720
Became noticing the increase in comfort and calmness in your

2046
07:49:56.919 --> 07:50:07.520
mind and in your body. The same when I say eight,

2047
07:50:10.520 --> 07:50:22.119
when I say seven, six, when I say five, four,

2048
07:50:26.080 --> 07:50:38.080
when I say three, two, and lastly when I say one,

2049
07:50:40.479 --> 07:50:51.439
you can beat that number. Now, of course, when you

2050
07:50:52.720 --> 07:50:58.000
do this on your own without listening to me, you

2051
07:50:58.159 --> 07:51:04.919
can say the number or whatever speed that you feel

2052
07:51:05.919 --> 07:51:14.720
is necessary for you, so you can adapt. So you

2053
07:51:14.919 --> 07:51:19.159
feel you want to say the numbers ten down to

2054
07:51:19.439 --> 07:51:25.639
one faster than I do, then you go ahead and

2055
07:51:25.759 --> 07:51:29.840
do that. Or if you feel when you do it yourself,

2056
07:51:30.599 --> 07:51:36.759
that you'd like to have more more space between the numbers,

2057
07:51:39.360 --> 07:51:45.799
maybe take a lot longer to get from ten all

2058
07:51:46.240 --> 07:51:54.319
the way down to one. That's your choice also to do.

2059
07:52:04.319 --> 07:52:12.799
So I'm gonna count from ten down to one, and

2060
07:52:12.959 --> 07:52:16.240
when I get to one, that will be the end

2061
07:52:16.840 --> 07:52:22.520
of this recording. The let's course you're listening to the music,

2062
07:52:23.720 --> 07:57:40.599
then the music will continue ten nine f twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2063
07:57:45.319 --> 07:58:30.520
twelve eleven, ten nine, eight, seven, six, five, four, three

2064
07:58:35.599 --> 07:58:59.159
two one. Now open your eyes, noticing how you physically

2065
07:58:59.240 --> 07:59:08.279
feel having counted down from twenty to one, allowing stress

2066
07:59:08.400 --> 07:59:12.279
and tension to leave through your fingertips and your tastes.

2067
07:59:13.799 --> 07:59:18.520
And as you focus on your fingertips, maybe they feel

2068
07:59:18.520 --> 07:59:25.319
a little bit tingling, which is I suppose quite understanding,

2069
07:59:25.439 --> 07:59:30.520
considering the tension has been exiting your body through your fingertips.

2070
07:59:37.000 --> 07:59:39.000
So now I'm going to count from twenty down to

2071
07:59:39.119 --> 07:59:46.919
one again. This time you're to feel relief of tension

2072
07:59:48.560 --> 07:59:59.599
and stress. Any anxiety that you may have leaving through

2073
07:59:59.639 --> 08:00:06.360
your just leaving through your stomach, almost as if it's

2074
08:00:06.560 --> 08:00:14.159
just releasing the whole of your stomach, your navel to

2075
08:00:14.720 --> 08:00:18.200
just above your chest or below your chest, rather so

2076
08:00:18.439 --> 08:00:23.560
surrounding your belly by an area. The whole area. You

2077
08:00:23.680 --> 08:00:28.119
can feel the tension of your body wherever it's left,

2078
08:00:28.439 --> 08:00:33.720
just releasing from the area, and you may notice that

2079
08:00:33.840 --> 08:00:40.080
your stomach will become very relaxed. As I countdown from

2080
08:00:40.200 --> 08:02:08.639
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four, three,

2081
08:02:13.119 --> 08:02:25.840
two what. You can open your eyes again if you choose,

2082
08:02:26.279 --> 08:02:30.040
but you can just keep them closed because it feels relaxing.

2083
08:02:32.360 --> 08:02:37.439
Just notice saying your stomach feels I notice as your focus,

2084
08:02:37.720 --> 08:02:42.919
just do a little scan of your body. Just notice

2085
08:02:42.919 --> 08:02:56.080
saying your body feels focusing. Put upper body, back, chest, stomach, legs, arms, hands, feet,

2086
08:02:59.080 --> 08:03:06.040
just noticing, and you know you may start to feel

2087
08:03:08.520 --> 08:03:12.759
more a sense of tiredness, which may be the reason

2088
08:03:13.439 --> 08:03:20.799
listening to this recording because you like to let go

2089
08:03:21.159 --> 08:03:32.319
completely of everything and drift off into a nice, natural, calm,

2090
08:03:32.720 --> 08:03:47.919
relaxing sleep. So now we're gonna focus on your forehead,

2091
08:03:51.799 --> 08:03:54.599
and if you choose, you can incorporate your eyes in

2092
08:03:54.759 --> 08:04:01.639
this focus as well your forehead and your eyes. It's

2093
08:04:01.720 --> 08:04:06.200
that whole area basically, almost as if you were wearing

2094
08:04:06.240 --> 08:04:09.959
a mask, you know, like a I don't know, a

2095
08:04:10.159 --> 08:04:16.560
batman mask or something, or I'm trying to fat sorrow

2096
08:04:16.759 --> 08:04:18.759
or something, you know, the kind of mask that covers

2097
08:04:18.799 --> 08:04:21.880
your eyes but also covers quite a lot of the forehead.

2098
08:04:25.759 --> 08:04:28.799
Focusing on that area because that's the area that we're

2099
08:04:28.840 --> 08:04:35.799
now going to release tension, stress from your mind, your brain,

2100
08:04:36.080 --> 08:04:39.639
from your mind, and any tension that you may have

2101
08:04:39.959 --> 08:04:44.040
remaining in your face, in your neck and your jaw,

2102
08:04:45.240 --> 08:04:51.400
in your eyes, your forehead, or your scalp. So basically,

2103
08:04:51.599 --> 08:04:57.439
any tension within your head area, including your mind and

2104
08:04:57.599 --> 08:05:05.840
your brain, that's going to be released through or full head,

2105
08:05:05.919 --> 08:05:13.240
in your eyes. As I count down again from twenty

2106
08:05:13.639 --> 08:06:57.479
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three, one,

2107
08:07:05.759 --> 08:07:13.840
noticing as you scan your face with jaw, your eyes

2108
08:07:15.159 --> 08:07:24.200
with cheap bones, your ears, your forehead, your scalp, your neck,

2109
08:07:25.680 --> 08:07:28.959
back of your neck and front of your neck, the

2110
08:07:29.240 --> 08:07:40.119
side of your neck, and your throat. Noticing being aware

2111
08:07:40.400 --> 08:07:51.680
of the comfort increased in relaxation, not just in your

2112
08:07:51.840 --> 08:07:57.200
head and neck and mind, also the rest of your body.

2113
08:08:02.840 --> 08:08:09.599
Notice how loose and calm you film, and how easily.

2114
08:08:11.360 --> 08:08:12.880
It is to just let go.

2115
08:08:15.680 --> 08:08:39.759
Completely, let go completely, how easily. So what I'm going

2116
08:08:39.840 --> 08:08:43.200
to do now is we're going to focus on the

2117
08:08:43.319 --> 08:08:50.720
top of your head. How are we going to allow

2118
08:08:52.360 --> 08:09:00.759
every last piece of tension or stress the way be

2119
08:09:01.080 --> 08:09:06.759
lingering or hiding in your body or mind, my head.

2120
08:09:08.080 --> 08:09:08.439
To just.

2121
08:09:10.200 --> 08:09:22.439
Be sucked down on the top of your head and released. Yeahs,

2122
08:09:22.520 --> 08:09:28.560
sucked down into the clouds. Imagine a big cloud a

2123
08:09:28.639 --> 08:09:34.479
got your head, almost like a whirlpool. This is gonna

2124
08:09:34.639 --> 08:09:36.439
suck that tension.

2125
08:09:37.639 --> 08:09:39.040
Out of the top of your head.

2126
08:09:41.720 --> 08:09:50.360
Just take it away. You good? You focus. Imagine an

2127
08:09:50.479 --> 08:09:54.799
opening on the top of your head with that tension

2128
08:09:54.919 --> 08:10:01.279
and stress and any remaining issues maybe worries of it, sads.

2129
08:10:01.000 --> 08:10:04.759
That are not used to you. Now you can all

2130
08:10:04.919 --> 08:10:07.040
be sucked down at the top of your head.

2131
08:10:08.799 --> 08:10:14.759
I've taken away. As I count down again, I'm twenty

2132
08:10:15.159 --> 08:11:02.279
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifty four, ten,

2133
08:11:08.159 --> 08:11:58.439
thir to twelve, eleven, ten, nine, eight, seven, six, five.

2134
08:12:03.680 --> 08:12:08.720
Four three.

2135
08:12:12.799 --> 08:12:42.880
To WHA pray you notice it, how you feel, how

2136
08:12:43.040 --> 08:12:51.319
relaxed and calm I physically and mentally feel right now,

2137
08:12:57.000 --> 08:13:07.040
help peace your mind feels. It feels so nice to

2138
08:13:07.279 --> 08:13:15.880
just let go, to give yourself some space to breathe easily,

2139
08:13:17.799 --> 08:13:25.919
to think calmly, and just to take a break from

2140
08:13:27.680 --> 08:13:34.319
all that pointless worry concerns about things that you don't

2141
08:13:34.400 --> 08:13:44.599
need to think about right now, because this is your

2142
08:13:44.799 --> 08:13:49.880
time to let go. This is your space to enjoy

2143
08:13:51.439 --> 08:14:00.639
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2144
08:14:03.799 --> 08:14:12.680
It can feel so good, so nice to just not

2145
08:14:13.040 --> 08:14:22.080
have to do anything, to be able to really enjoy

2146
08:14:23.799 --> 08:14:32.560
that serenity that comes of letting go completely, that peacefulness

2147
08:14:32.799 --> 08:14:50.680
that comes with being in this peaceful space. And you

2148
08:14:50.799 --> 08:14:55.599
can keep this sense of calmness for as long as

2149
08:14:55.919 --> 08:15:10.279
you choose. If you choose to drift off into a deep, healing,

2150
08:15:10.639 --> 08:15:19.360
natural sleep, then you can do that. It's completely up

2151
08:15:19.479 --> 08:15:27.360
to you, and you can keep this feeling of calmness

2152
08:15:28.360 --> 08:15:32.639
physically and in your mind for as long as you

2153
08:15:32.880 --> 08:15:49.799
choose to feel completely relaxed, completely relaxed. And I'd like

2154
08:15:49.919 --> 08:15:56.000
you to make up your mind that you're going to relax.

2155
08:16:04.560 --> 08:16:07.360
And I want to explore that with you. What it

2156
08:16:07.520 --> 08:16:14.840
feels like when you actually decide that you're going to relax,

2157
08:16:16.520 --> 08:16:23.119
not forcing yourself, but giving yourself that. Yes, it is

2158
08:16:23.200 --> 08:16:28.200
a command, really, isn't it. When you're telling yourself relax

2159
08:16:30.400 --> 08:16:35.599
in a gentle but firm way, that only you can

2160
08:16:35.759 --> 08:16:40.639
really tell yourself in that way. You can't really have

2161
08:16:40.759 --> 08:16:44.599
someone else saying to you and now it relax, relax,

2162
08:16:45.240 --> 08:16:48.959
you know, and it needs to be gentle, but you

2163
08:16:49.040 --> 08:16:56.119
can't someone else can't really have the same the same

2164
08:16:56.319 --> 08:17:03.799
kind of influence or power that you have over your

2165
08:17:03.959 --> 08:17:15.560
own physicality, over how you feel, because when you say

2166
08:17:15.599 --> 08:17:23.840
it to yourself, it means more. It's personal, and your

2167
08:17:23.959 --> 08:17:29.200
brain and your unconscious mind and your body listens to

2168
08:17:29.360 --> 08:17:35.000
what you say. So for example, we'll test it out

2169
08:17:35.599 --> 08:17:38.119
and do a little test, a few little tests along

2170
08:17:38.159 --> 08:17:41.880
the way, and you can get more of an idea

2171
08:17:42.119 --> 08:17:48.200
of the force, a positive force that you can have

2172
08:17:49.599 --> 08:17:55.919
in creating a sense of comfort and relaxation in your

2173
08:17:56.000 --> 08:18:03.200
body and your mind quite quickly just by you telling

2174
08:18:03.279 --> 08:18:13.279
yourself to relax. So I want to start by it's

2175
08:18:13.319 --> 08:18:19.279
focus on your hands. So focus on your hands and

2176
08:18:19.439 --> 08:18:24.159
just tell your hands to relax, and just say relax.

2177
08:18:25.799 --> 08:18:31.159
As you focus on your hands, you could say my

2178
08:18:31.479 --> 08:18:35.279
hands are relaxed, or I want my hands to relax.

2179
08:18:37.360 --> 08:18:37.959
I think if you.

2180
08:18:38.040 --> 08:18:44.840
Actually do it directly by focusing and imagining that your

2181
08:18:45.000 --> 08:18:48.799
hands can hear what you're saying. You know they've got

2182
08:18:48.840 --> 08:18:54.560
little ears, which is a little weird. So talking to

2183
08:18:54.720 --> 08:19:11.479
your hands and just say relax. Medicine how your hands

2184
08:19:11.560 --> 08:19:27.119
start to relax. Now focus on your eyes and tell

2185
08:19:27.159 --> 08:19:30.479
your eyes to relax. You just say in the same

2186
08:19:30.560 --> 08:19:39.919
word relax and find the right tone for you. You know,

2187
08:19:40.080 --> 08:19:47.040
I might say relax, but you you might say relax

2188
08:19:48.159 --> 08:19:53.520
or relax. You know, you might say it differently to yourself,

2189
08:19:54.520 --> 08:20:00.639
and that's important for you to gauge what it feels

2190
08:20:00.680 --> 08:20:02.000
the right fear.

2191
08:20:03.560 --> 08:20:03.599
To.

2192
08:20:03.840 --> 08:20:09.000
Just tell your eyes to relax whilst focusing on your eyes,

2193
08:20:09.520 --> 08:20:14.200
your eyelids, the muscles around your eyes, your eyebrows, and

2194
08:20:14.479 --> 08:20:49.959
just tell your eyes directly relax now. Now, I just

2195
08:20:50.080 --> 08:21:00.400
did that myself, and sometimes you may feel that you

2196
08:21:00.560 --> 08:21:05.959
need a bit more time for the different parts to relax,

2197
08:21:06.799 --> 08:21:10.680
you know, because I started talking again and maybe that

2198
08:21:10.919 --> 08:21:14.520
part hasn't relaxed fully. But what happened is that it

2199
08:21:14.560 --> 08:21:18.840
would just continue to relax even though I'm talking. And

2200
08:21:18.959 --> 08:21:24.720
that's happened with my eyes. Something else I noticed is

2201
08:21:26.680 --> 08:21:30.479
when I started focusing on my eyes, that actually almost

2202
08:21:30.639 --> 08:21:33.319
became they got worse before they got better in a way.

2203
08:21:34.000 --> 08:21:37.119
So I felt a degree of tension growing in my

2204
08:21:37.240 --> 08:21:43.159
eyes and then disappearing. So I think what that was

2205
08:21:43.279 --> 08:21:47.720
really it was just me becoming more aware of the

2206
08:21:48.000 --> 08:21:53.319
tension that was already there that I wasn't. I wasn't

2207
08:21:53.400 --> 08:21:58.400
focused on it before, so I wasn't really acknowledging it

2208
08:21:58.959 --> 08:22:15.479
or really conscious to those feelings. Yeah, my eyes is

2209
08:22:15.720 --> 08:22:19.240
still continuing to relax, as well as my hands. Actually

2210
08:22:22.720 --> 08:22:28.119
my hands have got a certain kind of energy, like

2211
08:22:28.360 --> 08:22:33.520
not buzzing, but I can kind of feel a degree

2212
08:22:33.560 --> 08:22:39.479
of energy in my hands. Maybe that's where the tension

2213
08:22:39.599 --> 08:22:50.959
is being released. Maybe that's the cause in that the

2214
08:22:51.080 --> 08:22:53.360
next part, I think we should focus on the back

2215
08:22:53.400 --> 08:22:58.159
of the neck. That's a part is quite often well

2216
08:22:58.240 --> 08:23:02.200
for me holds tension, not about for yourself, but I

2217
08:23:02.240 --> 08:23:06.439
think it's quite a standard place where a tension is

2218
08:23:06.520 --> 08:23:13.360
sometimes held. So and I'm doing exactly what you're doing

2219
08:23:13.799 --> 08:23:15.919
as you do it as well, so I'm telling my

2220
08:23:16.880 --> 08:23:20.279
body parts to relax as well. So if you tell

2221
08:23:20.319 --> 08:23:23.240
your neck, the back of your neck, focus on the

2222
08:23:23.319 --> 08:23:30.000
back of your neck, and just say relax in your

2223
08:23:30.040 --> 08:23:33.000
own words, in your own tone, in your own voice.

2224
08:23:33.639 --> 08:23:35.680
You can say out loud, or you can just say

2225
08:23:35.720 --> 08:23:41.240
it to yourself internally. But you're focusing and you're saying

2226
08:23:41.279 --> 08:23:45.520
it literally to the back of your neck, as if

2227
08:23:45.599 --> 08:23:49.240
the back of your neck can actually hear what you're saying.

2228
08:23:52.639 --> 08:23:56.200
So do that now, Just say relax to the back

2229
08:23:56.279 --> 08:24:37.799
of your neck, and I'll do the same. Then what

2230
08:24:38.119 --> 08:24:42.799
I noticed, and you may have had similar thing is,

2231
08:24:43.599 --> 08:24:46.159
even though I was focusing on the back of my neck,

2232
08:24:51.200 --> 08:24:57.840
other parts started to I don't know, show themselves to

2233
08:24:57.959 --> 08:25:01.319
me or maybe because I want to be relaxed as well,

2234
08:25:01.439 --> 08:25:05.880
But I started noticing the feelings in my shoulders, at

2235
08:25:05.959 --> 08:25:11.680
tension in my shoulders and in my upper back. Whether

2236
08:25:11.799 --> 08:25:17.439
that was because my back of my neck was saying, well,

2237
08:25:17.479 --> 08:25:22.439
I'm pretty much okay. It's the other parts that need attention,

2238
08:25:28.840 --> 08:25:30.959
but my low of my back of my neck is

2239
08:25:31.040 --> 08:25:35.200
still relaxing. But I just became more aware of other

2240
08:25:35.319 --> 08:25:43.040
parts that needed attention. Now this might happen and it's not.

2241
08:25:44.639 --> 08:25:46.799
It doesn't mean that it's going and wrong. It just

2242
08:25:46.959 --> 08:25:53.959
means you're being notified of more places that also want

2243
08:25:54.040 --> 08:26:00.119
to feel relaxed. So I'm going to focus on on

2244
08:26:00.439 --> 08:26:05.680
my other back so you can do the same. Even

2245
08:26:05.759 --> 08:26:10.279
if you don't have any feelings of tension that are

2246
08:26:10.319 --> 08:26:15.000
obvious in your upper back, you just focus on your

2247
08:26:15.080 --> 08:26:20.759
back and the whole area from the shoulder blades down

2248
08:26:22.599 --> 08:26:26.639
to the middle of your back and your spine. And

2249
08:26:26.799 --> 08:26:34.639
with me, it's more the shoulder blades more. Yeah, that's

2250
08:26:34.759 --> 08:26:39.599
the parts that are really sort of given me.

2251
08:26:41.319 --> 08:26:41.639
That, not.

2252
08:26:43.599 --> 08:26:47.000
That it needs relaxing Yourself's gonna ask that part to relax,

2253
08:26:48.240 --> 08:27:02.000
and you can do the same. Now, relax your upper back.

2254
08:27:14.159 --> 08:27:19.240
There's something strange happened there, and this often happens.

2255
08:27:19.279 --> 08:27:20.200
I've been doing this for.

2256
08:27:23.119 --> 08:27:29.840
Sixteen years or something, and often I'm one surprised but

2257
08:27:30.520 --> 08:27:36.959
amazed really that there can be a feeling. So when

2258
08:27:37.000 --> 08:27:40.279
I was focusing on the back of my neck, my

2259
08:27:40.439 --> 08:27:45.159
upper back was starting to feel quite stressed and in

2260
08:27:45.400 --> 08:27:50.880
need of attention. As soon as I started talking to

2261
08:27:51.040 --> 08:27:55.720
you about my upper back and talking about, you know,

2262
08:27:56.240 --> 08:28:01.200
getting ready to ask the upper back to relax. Why

2263
08:28:01.319 --> 08:28:06.959
the back already started to relax. It's almost as if

2264
08:28:07.000 --> 08:28:12.639
it doesn't need to hear the words, just needs intention,

2265
08:28:17.400 --> 08:28:29.439
just needs to be noticed. That is something that often

2266
08:28:29.639 --> 08:28:36.639
happens in this type of situation is when you start

2267
08:28:37.680 --> 08:28:42.680
to relax a couple of parts of your body, as

2268
08:28:42.759 --> 08:28:49.759
we've done with our hands, our eyes and eyelids, and now.

2269
08:28:50.880 --> 08:28:59.880
Back of the neck, top of the back, upper back, the.

2270
08:29:00.119 --> 08:29:06.639
Rest of the body seems to just take notice and

2271
08:29:06.880 --> 08:29:15.360
decide in its own way to start relaxing. Other parts

2272
08:29:15.400 --> 08:29:25.439
of your body start to just become looser. I suppose

2273
08:29:25.560 --> 08:29:28.000
it's kind of like a bit of an avalanche. You know,

2274
08:29:29.639 --> 08:29:32.880
a little ball starts rolling, and before you know it,

2275
08:29:33.040 --> 08:29:36.279
the whole of your body is completely relaxed and can't

2276
08:29:45.400 --> 08:29:53.000
And if you focus on your face, you focus on

2277
08:29:53.080 --> 08:30:01.720
your eyes, your eyelids, your eyebrows, and the muscles around

2278
08:30:01.799 --> 08:30:11.360
your eyes, maybe you start to notice that your forehead

2279
08:30:11.680 --> 08:30:16.319
is more relaxed than it was. Maybe your face is

2280
08:30:16.400 --> 08:30:23.080
more relaxed. I would say, my entire face is a

2281
08:30:23.200 --> 08:30:36.560
lot more relaxed than it was. So we're going to

2282
08:30:36.639 --> 08:30:44.279
focus now on your shoulders again, just like before. Just

2283
08:30:44.439 --> 08:30:48.439
tell your shoulders and you can do them. Individuity. You

2284
08:30:48.479 --> 08:30:52.319
can do the right shoulder and left shoulder. I just

2285
08:30:52.479 --> 08:30:56.680
generally do both at the same time, and just tell

2286
08:30:57.040 --> 08:30:59.919
your shoulders and you focus on them in your mind,

2287
08:31:01.400 --> 08:31:06.599
focus on how they feel. Maybe you can see them

2288
08:31:07.080 --> 08:31:13.360
in your mind's eye. Just tell your shoulders.

2289
08:31:16.560 --> 08:31:17.639
To relax.

2290
08:31:54.880 --> 08:32:11.119
As nice as they relax. But I do notice, especially

2291
08:32:11.200 --> 08:32:17.599
with my back, is the connection between the different parts

2292
08:32:19.119 --> 08:32:28.840
the back, the shoulders, the neck being all connected and

2293
08:32:29.119 --> 08:32:35.360
being such a large part of your body, it's all

2294
08:32:35.439 --> 08:32:44.040
it's hard to separate them from each other. My lower

2295
08:32:44.119 --> 08:32:52.840
back is starting to relax on its own. Maybe I'm

2296
08:32:52.919 --> 08:32:58.759
going too slow, and that could be an issue because

2297
08:32:59.159 --> 08:33:05.400
we all go from speeds. And the idea at the

2298
08:33:05.479 --> 08:33:08.279
beginning of this recording was for you to be able

2299
08:33:08.319 --> 08:33:24.119
to just say to yourself, relax without focusing on any

2300
08:33:24.319 --> 08:33:29.759
particular part of your body. Because when you know that,

2301
08:33:30.680 --> 08:33:42.840
telling your hands to relax and your hand relax, you

2302
08:33:43.000 --> 08:33:50.279
tell your eyelids, your eyes and muscles around your eyes

2303
08:33:51.560 --> 08:34:05.319
and your eyebrows to relax and they relax. You tell

2304
08:34:05.560 --> 08:34:25.360
the back of your neck to relax and relaxes. You

2305
08:34:25.520 --> 08:34:52.799
tell your upper back to relax, and the relaxes. You

2306
08:34:53.000 --> 08:34:54.759
tell your shoulders.

2307
08:34:56.040 --> 08:35:08.279
To relax, They relaxed.

2308
08:35:31.680 --> 08:35:35.759
And you told your hands to relax, They relaxed, and

2309
08:35:35.880 --> 08:35:49.080
they continued to relax. And you told your eyelids, the

2310
08:35:49.200 --> 08:35:56.680
muscles around your eyes, your eyebrows, to relax, they relaxed

2311
08:36:00.240 --> 08:36:11.240
and continued to relax. When you told the back of

2312
08:36:11.319 --> 08:36:18.319
your neck, focused on the back of your neck and

2313
08:36:18.520 --> 08:36:30.159
told it to relax, and relaxed and continued to relax.

2314
08:36:38.319 --> 08:36:47.439
When you told your upper back to relax, be relaxed

2315
08:36:48.080 --> 08:37:04.400
and continued to relax. As with your shoulders, you told

2316
08:37:04.439 --> 08:37:12.759
your shoulders to relax, and your shoulders relaxed and continued

2317
08:37:17.880 --> 08:37:18.560
to relax.

2318
08:37:24.240 --> 08:37:29.200
And it's not just that, it's.

2319
08:37:31.880 --> 08:37:36.279
That the rest of your body has also been listening,

2320
08:37:38.000 --> 08:37:44.080
and their relaxation has been spreading. So from your eyes,

2321
08:37:44.400 --> 08:37:51.799
the relaxation spread to your forehead, round your face, into

2322
08:37:51.919 --> 08:38:05.720
your skin, into your jaw, into the runs the side

2323
08:38:05.840 --> 08:38:06.479
of your neck.

2324
08:38:07.919 --> 08:38:09.200
I will way down your.

2325
08:38:09.319 --> 08:38:22.200
Chest and stomach, your relaxed hands and shoulders me up

2326
08:38:23.599 --> 08:38:32.360
through your arms, relaxing your forearms, your upper arms, elbows,

2327
08:38:32.520 --> 08:38:51.799
your wrists, let you go, your lower bag, your hips, buttons, boy,

2328
08:38:53.720 --> 08:39:02.680
or just start to relax and continue even comfort spreading

2329
08:39:02.799 --> 08:39:04.119
through your legs.

2330
08:39:08.880 --> 08:39:11.119
All the way down to your.

2331
08:39:11.000 --> 08:39:20.439
Ankles, the tops of your feet, the sight of your

2332
08:39:20.520 --> 08:39:32.759
feet and the bottoms of your feet, real lexing into

2333
08:39:32.840 --> 08:40:00.720
your toes. Each toe relexing calms and the your body

2334
08:40:01.080 --> 08:40:25.400
relaxes more. Your mind becomes slower but peaceful, to the

2335
08:40:25.560 --> 08:40:38.919
point where if you choose to fall asleep, you can

2336
08:40:39.799 --> 08:40:56.720
easily do that easy drift away because there's nothing going

2337
08:40:56.840 --> 08:41:12.200
on in your mind. Your prain is peaceful, your body

2338
08:41:12.720 --> 08:41:46.919
continues to rise. And with that connection between your body relaxing,

2339
08:41:47.400 --> 08:42:01.159
the word do you say to yourself relax means that

2340
08:42:01.279 --> 08:42:07.919
you don't need to focus on just one part. You

2341
08:42:08.040 --> 08:42:21.560
can just focus on your entire body, saying the powerful word.

2342
08:42:25.520 --> 08:42:26.639
Who acts.

2343
08:42:36.000 --> 08:42:36.279
And of.

2344
08:42:38.560 --> 08:42:57.680
Those familiar sensations of comfort spreading throughout your body, listening

2345
08:42:58.000 --> 08:43:17.759
and calming and heathing every part to your body. Feeding relaxed,

2346
08:43:32.400 --> 08:43:35.840
So that all we need to do now one is

2347
08:43:36.080 --> 08:43:56.400
just tell yourself relax I, observe feeding completely.

2348
08:43:58.159 --> 08:43:59.159
Come for the boy.

2349
08:44:12.159 --> 08:45:01.959
So, starting down with number twenty nineteen, eighteen, seventeen, sixteen

2350
08:45:18.799 --> 08:46:48.040
fifty four th too well.

2351
08:50:01.799 --> 08:55:33.119
Us eighths, SISSI, why.

2352
08:57:02.040 --> 08:57:02.840
Do you think.

2353
08:58:06.680 --> 08:58:38.040
One? So counting down from ten to one, ten, nine, eight, seven, six, five,

2354
08:58:40.360 --> 08:58:58.119
four three two one. And maybe that was a bit

2355
08:58:58.200 --> 08:59:02.279
too quick in order to relax. Maybe it's a bit

2356
08:59:02.400 --> 08:59:08.880
too fast for you to notice the calming of your body,

2357
08:59:12.080 --> 08:59:16.639
maybe even a little bit of pressure there, Like you're

2358
08:59:16.720 --> 08:59:18.799
counting it down from ten to one. What do you

2359
08:59:18.959 --> 08:59:22.240
expect me to do, man, expect me to STI go

2360
08:59:22.639 --> 08:59:26.119
floppy just because you're counting down.

2361
08:59:30.319 --> 08:59:30.479
Two.

2362
08:59:31.520 --> 08:59:34.799
If you try it again, but this time, I'll go

2363
08:59:34.880 --> 08:59:41.919
a bit slower this time, and you focus on the

2364
08:59:42.080 --> 08:59:46.200
whole of your body before we focus on your legs.

2365
08:59:48.639 --> 08:59:57.799
Just notice how your body does start to feel more

2366
08:59:58.279 --> 09:00:47.240
relaxed with every number that I count down ten nine eight, seven, six, five,

2367
09:00:57.680 --> 09:01:56.840
four three two one. I just notice how how you feel, generally,

2368
09:01:57.279 --> 09:02:11.560
how your body feels. It's not necessarily even about counting

2369
09:02:11.720 --> 09:02:18.840
down from ten to one. It's that space that you have,

2370
09:02:20.159 --> 09:02:37.279
that body space between us being active physically or mentally

2371
09:02:38.240 --> 09:02:47.119
to just sitting or lying down, just being there, not

2372
09:02:47.680 --> 09:02:53.439
doing anything, not saying anything, not needing to think about anything.

2373
09:02:55.319 --> 09:02:58.959
So it opens up a space, you know, a bit

2374
09:02:59.040 --> 09:03:09.759
of a space, the gap. And the more I came

2375
09:03:09.919 --> 09:03:14.439
down from the tent of one, the bigger that gap becomes.

2376
09:03:17.479 --> 09:03:23.880
So there's that gap of calmness, of comfort and relaxation.

2377
09:03:29.840 --> 09:03:41.639
It's a nice feeling, yeah, And it moves those stresses

2378
09:03:42.119 --> 09:03:56.520
or discomforts physically or emotionally, moves them away. Allows you

2379
09:03:59.279 --> 09:04:08.599
to just slow down. Someone to count a game from

2380
09:04:08.680 --> 09:04:17.279
ten down to one and notice that gap widening, the gap,

2381
09:04:19.080 --> 09:04:23.680
And as it widens, it's almost like the stress and

2382
09:04:23.840 --> 09:04:44.200
attention falls into the gap, gives you that distance that space.

2383
09:04:46.599 --> 09:06:41.360
Now ten nine, eight, seven, six, five, four three two one.

2384
09:06:53.239 --> 09:07:13.319
How does your body feel? No, can you notice that

2385
09:07:14.519 --> 09:07:51.120
you're feeling calmer? Are you feeling more relaxed? As we

2386
09:07:51.279 --> 09:08:11.519
now focus on your legs, just your legs. We're just

2387
09:08:11.639 --> 09:08:31.360
going to start with focusing on your thighs. Of course,

2388
09:08:31.480 --> 09:08:36.360
it's not the most exciting thing to be doing because

2389
09:08:39.800 --> 09:08:42.639
I'm sure like most of your body is not not

2390
09:08:42.839 --> 09:08:55.160
going on right now. Just focusing on the whole of

2391
09:08:55.239 --> 09:09:01.720
your thighs, the tops of your thighs, the sides of

2392
09:09:01.800 --> 09:09:08.639
your thighs, the bottoms of your thighs, your outer thighs,

2393
09:09:08.760 --> 09:09:13.680
and your inner thighs. Basically the whole of your thigh

2394
09:09:13.800 --> 09:09:22.519
that leads into your hip and it goes down to

2395
09:09:22.760 --> 09:09:36.800
your knee joints. Now this is a big area, it's

2396
09:09:36.839 --> 09:09:42.319
a very heavy area. It's very strong, probably the strongest

2397
09:09:43.319 --> 09:09:56.480
muscles in your body or in your thighs. But I

2398
09:09:56.559 --> 09:10:04.839
don't think we perhaps give enough attention to our thighs.

2399
09:10:10.800 --> 09:10:21.559
Perhaps we don't acknowledge how important our thighs are to

2400
09:10:21.760 --> 09:10:42.360
our lives, how much they actually do for us all

2401
09:10:42.480 --> 09:10:52.919
through our lives. And it may seem sound really weird,

2402
09:10:53.000 --> 09:11:01.400
but I think that all of our body parts, especially

2403
09:11:01.519 --> 09:11:09.160
our thighs, need some TLC, a bit of love shown,

2404
09:11:10.160 --> 09:11:28.360
a bit of acknowledgement, thank you, gratitude for what our

2405
09:11:28.519 --> 09:11:37.839
thighs do for us. And I know this may sound

2406
09:11:37.919 --> 09:11:44.279
a bit strange. Maybe you think, why am I? Surely

2407
09:11:44.319 --> 09:11:47.160
I should be able in the garden hugging a tree

2408
09:11:47.319 --> 09:11:55.480
or something. Oh it's hard to set a microphone up

2409
09:11:55.519 --> 09:11:58.839
on a tree. That's why I'm doing this indoors. Otherwise

2410
09:11:58.879 --> 09:12:01.919
I would be outside home in a tree. Now I

2411
09:12:02.040 --> 09:12:11.040
can't see the television from the tree. You move down

2412
09:12:11.080 --> 09:12:20.839
to your knees gain such an important part, and I

2413
09:12:20.919 --> 09:12:27.760
think we don't necessarily I'll speak for myself here, I

2414
09:12:27.839 --> 09:12:33.000
don't necessarily appreciate all that my knees do for me

2415
09:12:34.239 --> 09:12:39.400
until I have a problem with my knee. It's occasionally

2416
09:12:39.480 --> 09:12:44.440
if I wor maybe I'll pash it, or it's aching

2417
09:12:44.639 --> 09:12:51.000
for some reason. It's then that I realize how much

2418
09:12:51.160 --> 09:12:54.800
it does. You know, the benefit of being able to

2419
09:12:55.720 --> 09:13:04.919
use my legs without any kind of physical discomfort is

2420
09:13:05.760 --> 09:13:14.480
a beautiful thing that's possibly not appreciated until it's temporarily removed.

2421
09:13:15.639 --> 09:13:22.639
You know that's comfort. But as you focus on your knees,

2422
09:13:24.800 --> 09:13:30.440
regardless of how your knees feel, you can have that

2423
09:13:30.720 --> 09:13:36.839
sense of gratitude and love to your needs for all

2424
09:13:37.000 --> 09:13:49.199
that they do for you, And you can still have

2425
09:13:49.360 --> 09:13:54.480
that attention on your thighs. Maybe notice how your thighs feel,

2426
09:13:56.639 --> 09:14:14.599
Maybe notice that they are are relaxing more deeply as

2427
09:14:14.639 --> 09:14:20.040
you focus now on the bottoms of your legs, your shins,

2428
09:14:20.919 --> 09:14:27.400
and your calf muscles, the bones between your knees and

2429
09:14:27.519 --> 09:14:35.080
your feet incorporates, and the course your ankles so important.

2430
09:14:40.519 --> 09:14:45.360
Can anyone that's had even like the slightest sprain of

2431
09:14:45.440 --> 09:14:53.000
an ankle knows how how much we take our ankles

2432
09:14:53.120 --> 09:15:01.279
for granted. And it's aren't it strange in a way

2433
09:15:01.360 --> 09:15:07.000
when you think that, you know, logically, our wrists are

2434
09:15:07.000 --> 09:15:12.279
a lot thinner than the rest of our arms, which is, okay,

2435
09:15:12.400 --> 09:15:16.080
it doesn't I can't see any problem with that because

2436
09:15:16.120 --> 09:15:22.760
we're just picking stuff up. Our ankles so much thinner

2437
09:15:24.040 --> 09:15:32.599
than the rest of our legs, and from a physics

2438
09:15:32.680 --> 09:15:38.400
perspective or logical even it doesn't really make sense that

2439
09:15:38.559 --> 09:15:46.319
all this weight will ultimately be resting on your ankles

2440
09:15:47.440 --> 09:16:00.839
then leading to your feet, that thin area, thin bone. Yeah,

2441
09:16:00.919 --> 09:16:06.599
it does so much great work. Supports us, supports our

2442
09:16:06.720 --> 09:16:18.800
body for a lifetime, helps us to balance, helps.

2443
09:16:18.519 --> 09:16:18.839
You to.

2444
09:16:22.800 --> 09:16:32.040
Get around and be mobile. And there's the calf muscles.

2445
09:16:32.080 --> 09:16:39.680
Of course, when I was younger, I couldn't see the

2446
09:16:39.760 --> 09:16:40.959
point in calf muscles.

2447
09:16:41.839 --> 09:16:46.720
Didn't seem to do anything. Okay, if I walked around

2448
09:16:46.760 --> 09:16:51.599
on tiptoes, then my calf muscles get some work. But

2449
09:16:51.720 --> 09:16:54.319
of course that's not true. The calf muscles are being

2450
09:16:54.480 --> 09:17:07.559
used whenever we use their legs and your shins there

2451
09:17:07.639 --> 09:17:18.599
to protect you'll lower legs shaped in a way almost

2452
09:17:18.639 --> 09:17:30.440
as a protector for the bone, leading of course to

2453
09:17:30.519 --> 09:17:41.040
your ankles and your feet. We're not going to focus

2454
09:17:41.160 --> 09:17:43.400
on your feet. We're just going to focus on the legs.

2455
09:17:45.360 --> 09:17:49.959
And I realize, and now that I've mentioned your feet,

2456
09:17:50.040 --> 09:17:54.680
you'll probably focuses on them anyway, So maybe I should

2457
09:17:54.800 --> 09:18:00.760
focus on your feet a little bit. You can have

2458
09:18:00.919 --> 09:18:06.120
them in your awareness the same as you have your

2459
09:18:06.239 --> 09:18:10.480
thighs in your awareness. Even though we haven't been focusing

2460
09:18:11.199 --> 09:18:15.959
on your thighs for a few minutes and we're focusing

2461
09:18:16.080 --> 09:18:32.680
on your ankles, there's still that sensation of comfort in

2462
09:18:32.839 --> 09:18:44.639
your thighs, and there's that movement of energy because the

2463
09:18:44.760 --> 09:18:52.360
thighs hold lots of different sensations. Of course, there's the muscles,

2464
09:18:52.959 --> 09:18:57.000
the big straw muscles that we have in our thighs,

2465
09:19:05.760 --> 09:19:11.480
but the skin on the outside of the thighs, as

2466
09:19:11.559 --> 09:19:16.080
in the outside of all of our body, can be

2467
09:19:16.319 --> 09:19:34.000
very sensitive, sensitive to the touch, sensitive to temperature, and

2468
09:19:34.199 --> 09:19:42.599
inside your thighs the bones, there's the muscle, there's the blood, vessels,

2469
09:19:42.760 --> 09:19:48.519
the arch trees, all this stuff that's inside your thighs.

2470
09:19:52.959 --> 09:19:56.319
I guess sometimes it'd be nice if you could actually

2471
09:19:56.400 --> 09:20:03.839
put your fingers inside your thighs and a message. So

2472
09:20:03.839 --> 09:20:07.319
if you can message on the outside, of course, but

2473
09:20:07.400 --> 09:20:10.639
to be able to get deep into the muscles, to

2474
09:20:10.720 --> 09:20:15.839
be able to just massage inside your thighs, message in

2475
09:20:15.919 --> 09:20:24.519
the bones of your leg massage in all the veins

2476
09:20:24.720 --> 09:20:34.959
and just gently healing your thighs, and you can move

2477
09:20:35.160 --> 09:20:42.480
down message and inside your knees, just message in those bones,

2478
09:20:43.519 --> 09:20:50.519
but with healing fingertips, spreading that healing energy deep into

2479
09:20:50.680 --> 09:20:59.919
the choice of your knees. Of course, there's the back

2480
09:21:00.360 --> 09:21:05.279
of your your kneed, you know, the inside crease where

2481
09:21:05.319 --> 09:21:13.080
your knee is. It's a really sensitive area, really feels

2482
09:21:13.160 --> 09:21:17.160
very nice when you stroke it. That might be because

2483
09:21:18.040 --> 09:21:23.000
it's an area that's not really touched very often. It's

2484
09:21:23.160 --> 09:21:29.680
almost like a hidden part, a crease in your legs.

2485
09:21:29.760 --> 09:21:30.760
It's almost.

2486
09:21:32.519 --> 09:21:33.440
It's like a part that.

2487
09:21:35.239 --> 09:21:46.480
Has a sensitivity, which is a little bit different. Of course,

2488
09:21:46.559 --> 09:21:57.040
it's protected by your legs, so you can imagine putting

2489
09:21:57.959 --> 09:22:07.760
your fingers into that crease in your legs. Fold in

2490
09:22:07.879 --> 09:22:11.839
between your legs. You can just message with your fingertips.

2491
09:22:13.160 --> 09:22:19.800
Let your fingertips going inside, massage in the muscle tissue.

2492
09:22:24.400 --> 09:22:28.000
You can of course feel the bones of.

2493
09:22:28.080 --> 09:22:29.000
Your knees.

2494
09:22:30.160 --> 09:22:40.599
Heading through your fingertips, and then as you go down

2495
09:22:43.480 --> 09:22:46.279
to your calf muscles. And that's the part I'd like

2496
09:22:46.360 --> 09:22:51.080
to be able to really put my fingertips deep inside

2497
09:22:51.839 --> 09:23:02.839
my calf muscles massage in every single tissue muscle, healing

2498
09:23:03.319 --> 09:23:12.279
every part, and then doing the same for my shins,

2499
09:23:15.480 --> 09:23:24.040
massage gently stroking the bones, gently stroking them, healing a

2500
09:23:24.199 --> 09:23:31.360
loving way, because they deserve to be treated as the

2501
09:23:31.480 --> 09:23:36.120
precious bones that they are. Our legs are so precious

2502
09:23:37.080 --> 09:23:41.680
as in all the other parts of our body, and

2503
09:23:41.879 --> 09:23:55.639
more precious of any jure on the planet. When you

2504
09:23:55.839 --> 09:24:08.040
start to think about your legs in this way, it

2505
09:24:08.120 --> 09:24:10.800
can change your perspective.

2506
09:24:13.519 --> 09:24:14.800
It might sound a bit.

2507
09:24:17.720 --> 09:24:22.000
A bit silly to start with the idea of having

2508
09:24:22.879 --> 09:24:32.760
love for your legs, showing appreciation for your thighs, want

2509
09:24:32.839 --> 09:24:36.919
them to be able to put your hands in your thighs,

2510
09:24:38.879 --> 09:24:45.360
the massage the muscles and the bones, and to get

2511
09:24:45.360 --> 09:24:53.639
your fingers deep in there, releasing all tension, just to

2512
09:24:53.839 --> 09:25:03.120
show how much you care about your legs, how.

2513
09:25:03.120 --> 09:25:06.919
What you care for what your legs do for you.

2514
09:25:08.519 --> 09:25:20.639
Regularly, your knees, your calves, your ankles, the strength of

2515
09:25:20.760 --> 09:25:28.839
your ankles, considering how thin they are compared to the

2516
09:25:28.919 --> 09:25:36.599
rest of your legs, especially your thighs, yet this so strong,

2517
09:25:38.160 --> 09:25:52.599
so flexible, absolutely amazing things. Your ankles are truly a

2518
09:25:52.760 --> 09:26:03.559
gift because of what they do for you supporting all

2519
09:26:03.800 --> 09:26:10.639
that weight, regardless of how what weight you are, even

2520
09:26:10.680 --> 09:26:15.720
if you're only eight stone, still a lot of weight

2521
09:26:15.959 --> 09:26:22.680
for these little ankles. Now I'm a lot heavier than

2522
09:26:22.720 --> 09:26:33.000
eat stone double back, yet my ankles support my body.

2523
09:26:33.440 --> 09:26:34.040
All the time.

2524
09:26:37.800 --> 09:26:40.760
Whether they do give off a sigh of relief when

2525
09:26:40.839 --> 09:26:45.879
I sit down, as in fact, my whole legs do.

2526
09:26:49.599 --> 09:26:55.040
My feet feet also go round, my toes clap.

2527
09:26:56.239 --> 09:26:56.959
I'm so happy.

2528
09:27:16.760 --> 09:27:25.959
Your legs really are amazing. And I know there talking

2529
09:27:26.040 --> 09:27:32.319
about talking about your legs is probably possibly one of

2530
09:27:32.360 --> 09:27:36.680
the most most boring things I've ever heard anyone say.

2531
09:27:37.599 --> 09:27:45.040
Possibly they're boring or not. Everything I said is true.

2532
09:27:47.519 --> 09:28:02.360
Your legs are amazing. Your legs is not just respect.

2533
09:28:08.199 --> 09:28:20.519
They deserve to relax deeply. They deserve to take some

2534
09:28:20.760 --> 09:28:45.279
time out of the day to just lego completely relax,

2535
09:28:50.800 --> 09:29:04.040
really can relax. And because the legs are so such

2536
09:29:04.080 --> 09:29:08.599
a most you know, very important part of your body

2537
09:29:09.919 --> 09:29:13.519
and your relax legs, the rest of your body also

2538
09:29:14.800 --> 09:29:32.279
naturally follows in that journey of comfort. I can feel

2539
09:29:32.319 --> 09:29:41.040
it in my hips. My hips feel really loose, and also.

2540
09:29:40.959 --> 09:29:42.080
My lower back as well.

2541
09:29:44.120 --> 09:29:49.839
My lower back really feels it feels stretched, even though

2542
09:29:49.879 --> 09:29:53.519
I'm just sitting in a chair and there's no stretching

2543
09:29:56.199 --> 09:29:57.519
as far as I'm aware.

2544
09:29:57.239 --> 09:30:00.680
That I'm doing. It's almost as if the sos.

2545
09:30:00.400 --> 09:30:04.400
That just relaxed so much that there is a natural

2546
09:30:04.760 --> 09:30:12.279
stretch as the tension has reduced a lot.

2547
09:30:28.639 --> 09:30:31.720
And I'm now going to count down from ten down

2548
09:30:31.800 --> 09:30:36.559
to one, and.

2549
09:30:36.720 --> 09:31:02.680
You can continue to feel wonderfully relaxed. Ten nine, eight, seven, six.

2550
09:31:05.559 --> 09:31:06.120
Five.

2551
09:31:10.519 --> 09:31:38.559
Four three two one. Relax. So I'm just going to

2552
09:31:38.680 --> 09:31:44.040
count down from five down to one, and as a countdown,

2553
09:31:45.319 --> 09:31:50.080
if you just focus on the numbers, just the numbers

2554
09:31:51.760 --> 09:32:00.720
counting down, and notice how you feel in this moment

2555
09:32:02.480 --> 09:32:06.879
as you hear the numbers counting down, knowing that those

2556
09:32:07.040 --> 09:32:20.080
numbers counting down represent you feeling calmer, not just in

2557
09:32:20.199 --> 09:32:28.519
your body, but also relaxing your mind. I'll just notice

2558
09:32:28.599 --> 09:32:34.639
how you feel. There's nothing to do, there's nothing to say,

2559
09:32:35.319 --> 09:32:52.360
there's nothing to think about, starting with number five four

2560
09:33:01.879 --> 09:33:37.639
three two one. How as you notice the gradual letting

2561
09:33:37.760 --> 09:33:46.239
go with the tension in your body, you may also

2562
09:33:46.839 --> 09:33:52.279
begin to notice and be aware of how your mind

2563
09:33:53.400 --> 09:34:01.319
is starting to slow down. This is just a natural

2564
09:34:02.160 --> 09:34:10.080
thing that happens. It's not really a special procedure. It's

2565
09:34:10.199 --> 09:34:15.040
just natural. Because it is your body relaxes, your mind

2566
09:34:15.199 --> 09:34:20.959
also starts to relax, and the more your mind relaxes,

2567
09:34:21.080 --> 09:34:25.680
the more your body relaxes. It's just a continuous circle

2568
09:34:25.800 --> 09:34:39.480
of relaxation, and there's that calmness that comes from relative quietness.

2569
09:34:41.080 --> 09:34:45.959
You know, even even if this background sounds either your

2570
09:34:46.160 --> 09:34:54.519
side online, it's still going to be quite calm. You know,

2571
09:34:54.599 --> 09:34:59.239
you haven't got the television on, there's no music in

2572
09:34:59.319 --> 09:35:02.160
the background, unless you're listening to the recorded with music.

2573
09:35:02.279 --> 09:35:09.480
Of course, you're very likely not going to be sitting

2574
09:35:09.519 --> 09:35:10.279
in a room.

2575
09:35:10.080 --> 09:35:14.639
With other people. Of course you might be, but generally

2576
09:35:14.879 --> 09:35:17.959
it's more ideal if you can do this on your own,

2577
09:35:19.680 --> 09:35:29.720
so no distractions, and when you stop thinking about stuff,

2578
09:35:36.319 --> 09:35:46.559
relaxation automatically rises. A sense of comfort starts to grow,

2579
09:35:51.080 --> 09:35:57.760
and without trying to build it up into something fantastical,

2580
09:36:01.599 --> 09:36:10.279
something magical, this is just a natural process, something that's

2581
09:36:11.519 --> 09:36:21.199
easy to accomplish. In fact, it's almost the sense of

2582
09:36:21.480 --> 09:36:28.720
relaxing completely happens really when you put no effort into it.

2583
09:36:29.760 --> 09:36:35.440
It's not something that you can really force. It's something

2584
09:36:35.599 --> 09:36:46.360
that happens naturally and part of the process of this

2585
09:36:46.639 --> 09:36:58.599
recording and others is simply two allow you to take

2586
09:36:58.680 --> 09:37:13.480
advantage of this space this time, to just let go,

2587
09:37:16.680 --> 09:37:24.879
to just be here, to be in tune with how

2588
09:37:24.959 --> 09:37:38.360
you feel, yet with the intention of wanting to relax

2589
09:37:38.480 --> 09:37:49.839
deeply and maybe even to fall asleep, depending on what

2590
09:37:50.040 --> 09:37:56.160
it is that you wish for yourself in this moment.

2591
09:38:03.160 --> 09:38:12.519
As we know, relaxing is the majority of the process

2592
09:38:12.639 --> 09:38:17.800
of falling asleep. The actual falling asleep part is a

2593
09:38:17.959 --> 09:38:25.720
tiny bit at the end. The deeper relaxed you become,

2594
09:38:29.680 --> 09:38:47.639
the easier you find yourself drifting. You can also if

2595
09:38:47.720 --> 09:38:58.559
you choose stay focused on my voice and really enjoy

2596
09:39:04.480 --> 09:39:33.599
the process, gradually relaxin each muscle in your body effortlessly

2597
09:39:40.639 --> 09:40:01.959
and just observing the sensation after letting go completely.

2598
09:40:08.000 --> 09:40:12.040
This time, I'm gonna count from six down to one,

2599
09:40:16.879 --> 09:40:17.279
and you.

2600
09:40:17.360 --> 09:40:27.680
Can notice your mind calming down more with each number.

2601
09:40:29.400 --> 09:42:11.839
Do you hear me say, naturally feeling calm and slow, beeaceful? Six, five, four, three,

2602
09:42:49.879 --> 09:43:49.519
two on being aware how you mind to slap right down,

2603
09:43:52.800 --> 09:44:15.400
sinking deeply into the station. And as you focus on

2604
09:44:15.559 --> 09:44:25.080
your mind, you may notice that there are some thoughts

2605
09:44:25.760 --> 09:44:34.639
still there, maybe some stubborn thoughts that for some reason

2606
09:44:37.760 --> 09:44:39.239
perhaps need your attention.

2607
09:44:46.160 --> 09:44:47.559
That's what you can do is.

2608
09:44:53.080 --> 09:45:05.559
Send love to those thoughts. Sprinkle those thoughts with love.

2609
09:45:07.319 --> 09:45:11.519
I do petals from a flower. Just sprinkle over them,

2610
09:45:13.000 --> 09:45:20.120
petals filled with love towards those thoughts, to let those

2611
09:45:20.360 --> 09:45:26.800
thoughts know that you're not abandoned in them. We just

2612
09:45:27.279 --> 09:45:37.319
need them and require them to just calm down, slow down,

2613
09:45:39.720 --> 09:45:40.959
quet down.

2614
09:45:44.639 --> 09:45:45.160
And now.

2615
09:45:52.919 --> 09:45:57.959
So as you focus on those and meaning thoughts, as to.

2616
09:45:58.120 --> 09:46:01.760
Count down this time from mhmm down to one.

2617
09:46:03.279 --> 09:46:17.360
With each number, just imagine sprinkling those flower petals of love, kindness,

2618
09:46:19.000 --> 09:46:30.839
gratitude over those thoughts, which will allow them to just

2619
09:46:32.279 --> 09:46:35.440
not away and relaxed deeply.

2620
09:46:39.639 --> 09:46:40.559
A big number