May 27, 2025

(music) (10 hours) PLEASANT MEMORIES | Let me bore your pain away #35 | Jason Newland | 27th May 2025

(music) (10 hours) PLEASANT MEMORIES | Let me bore your pain away #35 | Jason Newland | 27th May 2025
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Hello, and welcome to Jasonnewland dot com. My name's Jason

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new Land, and this is let me boil your pain away.

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Please only listen when you can safely close your eyes.

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So this is a chronic pain relief session really that

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I'm going to talk about. You know, just a few

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ideas now, It's really important that before you listen to

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this recording, you first of all know because of that

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physical pain, So you do need to have had a

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diagnosis from a doctor, a medical practitioner, you know, someone

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like that specialist. And also you need to get permission

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from a doctor gp medical specialist before listening to this.

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So saying that I'll get on with it, they will

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get on with it. It's very early in the morning.

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Blimey gosh. It's five forty seven am on Tuesday, the

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twenty seventh of May twenty twenty five. I'm still fifty four,

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still fifty. I'm holding on to being fifty four. I

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never thought that would happen end of August fifty five,

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So I'm not really in a hurry for the year

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to go by. I'm happy for the next couple of months,

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June and July. I'm happy for them to just to

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relax fully flutter by. So Finny is fast asleep in bed,

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and I've been creeping around trying not to wake him up,

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because once he's awake, he has a bit of energy

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first thing in the morning sometimes and it might start

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hustling me and wanting to do something. So hopefully he'll

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stay in there in bed, and I've closed the door

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in here, I've been very quiet. So this is about

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chronic pain, and I should explain the difference between chronic

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pain and acute pain for those that are not aware

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of what the difference is. Basically, acute pain would be

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when there's something that needs medical attention. Yeah, generally now

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that would be acute pain. Appendicitis is a really good

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example of that. Or a pain in the chest is

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something that should always you know, be taken seriously and

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go to the doctor's called an ambulance or whatever, especially

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you know if you're ancient like me. But you know,

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it's thinks certain things. Acute pain compared to chronic pain,

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which would be classed as really pain you don't need.

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It's like unnecessary pain. So your body's healed the warnings

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because it's just a warning of danger. That's what it

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is is just to let you let you know to

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be careful with that part of your body or that

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there's something wrong. Maybe for example, you break your legg

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you break your arm or whatever something like that. You

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know it's painful, but it's painful for a reason because

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it needs medical attention. You know, if there's a break

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in your body, especially like a limbit, if it doesn't

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get fixed, or a dislocation needs to be undislocated and

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then it doesn't hurt anymore, or it might be sore,

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but you know it won't be like it was. So

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it's just it's basic, isn't it really? Obviously he needs

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you need it's getting your attention. It's like a crying baby,

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it's getting your attention. Chronic pain is afterwards, when you've healed.

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It's not needed. I mean, technically, there's that little middle

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bit that I think of when I think of broken arms,

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broken legs, postop, when you know you're fine, or even

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I don't like to say it, but you know the

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end of life or illnesses diseases that are there, you

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know that that can't be maybe changed. So there's chronic

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pain involved. Maybe, I mean sometimes there's acuter pain as well.

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But so fibromyalgia, chronic pain, arthritis, chronic pain. But it's

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not needed, if you know what I mean. It's not

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something so I have our price in my lower back.

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There's no warning danger signals needed for me because it's

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what it is. It's a danger signal, and it's not

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needed because I know what it is and that's all

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it is. So I don't know why I'm trying to

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explain this, So I guess I'm trying to understand themselves.

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It's still a bit of a weird subject, really, Oh,

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it is an interesting thing. He's too a lot because

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I'm fascinated with the subject of chronic pain. I'm more

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interested in reducing it, but I'm just in fascinated by

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the whole thing. Here's two bits of trivia for you. Okay, okay,

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So with hypnosis, uh, let's say a look. No, that's

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not what I want, right. I don't know if you knew,

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but hypnosis was used for pain relief. I go even

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further than that. Hypnosis was used quite regularly to help

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people to anathetize or to at least relax or calm

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down during operations, before there was anything else that could

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be helped you know, it's either that or give them

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a bop on the head with a hammer, you know,

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or drink until they passed out. So there was a

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time and then I think just checking the correct drug.

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Ether was discovered, and this was eighteen hundred and something,

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so basically hypnosis is being used. Then ethera a chemical

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anesthetic which acts on brain receptors which shuts down your

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awareness of kind of what's going on. I guess it

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was easier, much easier. So hypnosis was just knocked on ahead,

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just like as far as surgical hypnosis went, didn't bother

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anymore because I didn't need to add EFA, didn't need it,

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didn't need hypnosis for pain relief had EFA. So drugs

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from then on took over. It's just easier. And yeah,

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I mean to be fair, if other than if I

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was going to have a creation, if it was choice

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between hypnosis or drugs, so I'll choose the drugs knock

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me out. I'm not interested in being awake, you know,

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just honest, that's true. I had my appendix out when

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I was the twelve. Yeah, i'd want to be unconscious

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for that. Yeah, thanks, But unfortunately it kind of put

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things back for hypnosis in chronic pain because it I mean,

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you hypnotists still continued to help people with chronic pain,

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still continue to advance it and develop it, and you know,

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study as I do, as I am kind of in

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my own little way to find different ways of addressing it,

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different ways of using utilizing the coming. Technically, this isn't hypnosis,

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but you know it's it's still using the same process,

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still using emotions, still using imagination, still using expectation, you

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know that kind of stuff, as well as education. I

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don't mean that it's like I'm educating you. I don't

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mean it like that. I mean, just give you a

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bit of information that you may not often had before.

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But the other thing that I just find is fascinating. Okay,

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I'm looking it up because I know what it is,

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but I don't want to get the information wrong. Okay, okay, right,

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So this is to do with chronic pain. Right here

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we go. So let's look, did did didn't do.

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Y?

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M hmm, Okay, I got that wrong then, Nope. I

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thought guillotine I was connected to had sort of pain relief.

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H that's weird. Oh yeah. Joseph Eagerness, He's very Eagerness guillotine.

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While he didn't explicitly work with on chronic pain relief

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in medical sense, his core philosophy was deeply rooted and

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reducing unnecessary pain. The quilotine as a form of pain relief.

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So before it's introduction, Before it's introduction, executions in France

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were often gruesome and drawn out. Guillotine proposed a method

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that would ensure instant death, meaning zero physical suffering. In theory.

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His reason was both medical and moral. Let us end barbarism. Wow,

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so you know, uh, yeah, I'm got this. There is

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a guillotine, a person called guillotine involved in mh yeah,

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there was something to do with it, is there's that.

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I think there's like a whole things. No guillotine. By

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the way, you know how he died on a guillotine,

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No he didn't. So yeah, as I just got caught

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away with that one, caught away, caught up, drawn away.

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I just found that funny, just the idea that someone

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that created a machine like that would be interested in

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relieving suffering, that that kind of is the reason why

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he did it, because he wanted to to cause less pain.

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And mm hmmm, I don't know, it's I mean it

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makes sense. I mean, it is logical kind of. I

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suppose a modern day version that would be to send

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the missile from space to the person that I don't know.

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It's so it's a very very over long description of pain,

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relief and blah blah blah, without even having got to

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the point of why I was doing this recording in

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the first place. However, how do you feel now? Even

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though I've just been gobbling on about whatever it is

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I've been talking about, how do you feel? How do

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you feel emotionally? How do you feel physically? How's your

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mind right now? Is your mind calmer, less activity, less

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chitter chatter? Does your body feel more relaxed? Maybe that

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part of your body that felt maybe had unpleasant feelings.

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Maybe you feel different now than you did before. Now,

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there's there's a technique for relaxation, which not just relaxation,

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but there's this is a I want to use a

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word technique, but it's something that can be used where

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you think back to a previous time in your life,

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a memory, as it were. So in the case of relaxing,

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so relax in case of wanting to relax, you imagine

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maybe a time when you were on holiday, maybe lying

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on a beach or on a sun bed at the

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side of the hotel, barbecue or swimming pool. I think

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for me, i'd be a barbecue. I definitely prefer food

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over swimming, especially if I don't swim. I wouldn't want

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to be too close to the barbecue, also not too

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far away. I want to be close enough so that

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the person cooking can bring it to me and hold

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it while I take bites out of the burger. I'm

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on holiday. Plus, it's my fantasy. It's my fantasy. I'm

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allowed to be fed in my own fantasy. At least

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I'm chewing my food. It's not like I'm getting someone

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to chew it and spit in my mouth, is it.

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So that's super lazy, so, you know, and also a

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little bit disgusted. Possibly, I don't know. Maybe the animals

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do it. I did it for Andre sometimes anyway, birds

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do it, squirrels do it. Even tiny shoes do it.

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So by thinking back to a memory, it's not just

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about thinking of something from the past, but our brains

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kind of don't know the difference between a that and now.

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It's a weird thing. Is like when you focus, if

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you spend all day long, just focusing and imagining you

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were lying down, relaxed in a beautiful You're like your

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perfect place, wherever that is. It might be in the

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snow on a mountain. You know, everyone's different, So wherever

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your perfect places, I mean, it might be balancing on

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the edge of a volcano weirdo, but you know it

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could be. If that's what you like, then great. Why

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would you do that though? I mean, I imagine it's

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quite on a cold day, it keeps you warm, but

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blind me get some thick socks and a hat. So

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if you just if you was to do that all

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day long, imagine that scenario where you were completely relaxed.

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Your brain would not know the difference. Your body would

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not know the difference. You would have all those feelings,

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all those physical sensations, possibly the same thoughts, the same emotions,

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the same expectations as if you are there, like literally there.

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So when you think about that, realizing that that's how

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powerful our imagination is. So something we think about can

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actually cause the body, can cause the brain to believe

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that that's what's really going on and that's where we are.

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It's almost like we're telling the brain I want those

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feelings and the brain just gives it to you because ultimately,

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the brain is in control of how you feel. It's

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the control center, it's the engine, it's the computer, it's

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all that stuff or whatever you want to call it.

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But you, your mind, you you you, you know personality, person

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that you're the one that controls the brain. And it's

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not even a controls controlled like do this, do that?

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You work together. You know your body, your mind, your brain,

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unconscious mind, your conscious mind, your toenails. You know, it's

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all one, but there's different parts through different things. So

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by thinking about something, so you're not actually saying to

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your brain, now, i'd like you to think to have

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these personal physical sensations. I want you to imagine my

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knees are becoming hairy. I don't know why you would

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want to imagine your needs becoming hairy. That sounds like

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a bit of a strange thing to be doing, but

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each to their own. I'm not wanting to judge, unless,

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of course, you want to imagine that your needs are

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getting hairy, then I will judge. Actually, sorry, there's a line.

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There's a line. I won't cross. Leave your knees alone.

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They're hairy enough. So if you. I don't know I've

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got any hairs on my knees. But the opposite, it's

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also true. You focus on a negative or just an

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unpleasant experience, and you're telling your brain, we want more

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of that, please, a bit more that please. And the

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more you think about that, the more your brain realizes, oh,

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that's what you want, and it starts to give it

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to you, a little bit like the YouTube algorithm or

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adverts on Google or Facebook, you know, I mean there

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are times that I just get the more the more

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you look for something, or you click on an advert

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or you click on something, the more that stuff you get,

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don't you On Facebook? And also YouTube? I mean, I

235
00:27:39.960 --> 00:27:43.839
couldn't believe it on YouTube. The other day. I was

236
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just doing a little bit of research, so a little

237
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bit of I like to educate myself if I can. Always,

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you know, even at this advanced stage of nine hundred

239
00:27:55.079 --> 00:28:02.480
years old, still looking to learn new things. So I

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00:28:02.519 --> 00:28:06.799
spent I don't know, a day decide I'm going to

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00:28:06.880 --> 00:28:18.240
learn a different subject. This was about about three weeks ago. Okay,

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00:28:20.720 --> 00:28:24.200
even now, even though I've not really you know, I'm

243
00:28:24.240 --> 00:28:26.960
just gone back to my normal kind of viewing. I'm

244
00:28:27.000 --> 00:28:37.680
still getting inundated with hand expression lactating videos, you know,

245
00:28:37.839 --> 00:28:45.240
self expression tutorials. I was like, start sending this stuff

246
00:28:45.279 --> 00:28:51.799
to me. But YouTube is very much It's like that

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00:28:52.440 --> 00:28:54.880
if you look at something, you look at a few

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00:28:54.960 --> 00:28:58.799
videos or maybe a few hundred, and it just gives

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you more of that. And that's how the brain is.

250
00:29:03.599 --> 00:29:06.960
It's kind of like an algorithm. It learns from what

251
00:29:07.079 --> 00:29:11.440
you do, what we do, and it just expects that

252
00:29:13.279 --> 00:29:16.480
what we think about is what we want to think

253
00:29:16.519 --> 00:29:25.160
about more. And when you realize that, when you realize

254
00:29:25.200 --> 00:29:30.000
that our brain work kind of similar in some ways

255
00:29:30.079 --> 00:29:39.240
to the YouTube algorithm or the Facebook advertising algorithm. I mean,

256
00:29:39.279 --> 00:29:47.880
the amount of what do they call this penis enlargement

257
00:29:48.119 --> 00:29:56.519
adverts on Facebook, like continuously, I don't know why, how

258
00:29:56.559 --> 00:30:06.720
don't it's annoying and anyway, So yeah, I just got

259
00:30:06.759 --> 00:30:10.839
to come up one pop up now go away. Okay,

260
00:30:11.279 --> 00:30:18.839
that's a good price. Wow, eighty percent discount? All right,

261
00:30:18.920 --> 00:30:27.039
I'll save that one. So it's oh god, right, I

262
00:30:27.079 --> 00:30:29.519
think that's quite interesting. I know this is supposed to

263
00:30:29.559 --> 00:30:31.960
be boring, but I think I've just broken that rule

264
00:30:32.359 --> 00:30:43.559
and become super interesting instantly. The algorithm. Maybe I should

265
00:30:43.640 --> 00:30:47.000
use the Facebook algorithm or the YouTube algorithm as a

266
00:30:49.920 --> 00:30:59.400
you know, it could be Instagram, it could be TikTok.

267
00:31:00.240 --> 00:31:02.680
To go on TikTok, but I guess it's the same

268
00:31:02.720 --> 00:31:10.920
for TikTok if you show an interest in I don't know,

269
00:31:11.400 --> 00:31:14.720
I don't know what the latest trends are on TikTok.

270
00:31:14.720 --> 00:31:27.480
But let's say it's hang gliding and eating a full

271
00:31:27.519 --> 00:31:32.319
English breakfast at the same time, I don't know, dressed

272
00:31:32.319 --> 00:31:39.279
as a chicken. So whatever the latest craze is, if

273
00:31:39.319 --> 00:31:42.039
you go onto them, maybe go on to couple of videos.

274
00:31:42.279 --> 00:31:45.079
Suddenly you're going to be sent loads of those videos,

275
00:31:46.319 --> 00:31:51.759
or maybe you're into something a bit more obscure, something

276
00:31:52.400 --> 00:31:56.759
that maybe you didn't even know. There was a lot

277
00:31:56.759 --> 00:31:59.880
of stuff about that. So on YouTube, if you go

278
00:32:00.119 --> 00:32:12.400
to yeah, if you put in nineteen seventy sitcoms and

279
00:32:12.880 --> 00:32:17.640
full episodes let's say Step Step Tone Son or Sorry,

280
00:32:17.839 --> 00:32:22.200
which was with Ronnie Corbett, full episodes, and that will

281
00:32:22.240 --> 00:32:26.480
come up and you might find some And then does

282
00:32:26.799 --> 00:32:31.240
YouTuber start like sending my say when I say sending them,

283
00:32:31.240 --> 00:32:35.119
and then I actually, you know, knocking on the door,

284
00:32:35.119 --> 00:32:37.480
so I had to have another episode here, you'd like

285
00:32:37.519 --> 00:32:41.160
to look at it, but they're pushing it, you know,

286
00:32:41.240 --> 00:32:49.920
kind of look, look, look at this, and I end

287
00:32:50.079 --> 00:32:54.039
up seeing stuff that didn't even know was on YouTube

288
00:32:55.200 --> 00:32:58.799
or old TV shows that I've not seen for decades,

289
00:32:59.559 --> 00:33:01.240
some even forgotten about.

290
00:33:06.200 --> 00:33:06.839
So the.

291
00:33:11.119 --> 00:33:14.480
If you think about it like this, that what you

292
00:33:14.599 --> 00:33:22.200
think about, the memories that you think about from the past,

293
00:33:24.200 --> 00:33:27.240
you're or just generally what you're thinking about. What you

294
00:33:27.279 --> 00:33:32.359
think about is almost like a command to your brain

295
00:33:33.000 --> 00:33:39.119
to give you more of that. But it's very subtle

296
00:33:40.359 --> 00:33:44.599
or sub at all. I think the bee is silent,

297
00:33:45.000 --> 00:33:48.079
so I think some people do use to be what

298
00:33:48.200 --> 00:33:50.519
did what did I hear someone say the other day?

299
00:33:51.599 --> 00:33:56.640
They said a word, but they said it wrong, They

300
00:33:56.799 --> 00:33:59.519
used there was a silent letter, and they used a

301
00:33:59.640 --> 00:34:06.559
side of letter. I mean in this country where where

302
00:34:06.599 --> 00:34:15.039
I come from, h is silent in ouse. But I

303
00:34:15.360 --> 00:34:19.079
guess it depends where you're from. What was that word?

304
00:34:19.199 --> 00:34:24.639
I'm forgetting? I'm forgetting what the word was? I mean

305
00:34:25.079 --> 00:34:29.920
that could be part of how why? How why it's

306
00:34:29.960 --> 00:34:32.480
not even a proper sentence of it? How and why?

307
00:34:32.880 --> 00:34:42.039
Maybe listening to me helps now it? Could you know?

308
00:34:42.119 --> 00:34:47.400
That could be it could be the reason that you

309
00:34:47.480 --> 00:34:53.079
can experience a sense of relief, a sense of calmness,

310
00:34:53.960 --> 00:34:59.000
and you know, just by relaxation, it reduces any physical

311
00:34:59.079 --> 00:35:04.199
discomfort by pretty much fifty percent there straight away, just

312
00:35:04.519 --> 00:35:16.000
from relaxing, without even any kind of focus on you know,

313
00:35:16.239 --> 00:35:25.039
any kind of technique or particular special process, thinking process,

314
00:35:25.280 --> 00:35:35.239
or you know, without doing anything, just relaxing can have

315
00:35:36.159 --> 00:35:44.239
a super positive effect, not just a positive, but super positive.

316
00:35:45.719 --> 00:35:50.039
Now I'm not really sure what super positive means. I

317
00:35:50.079 --> 00:35:54.719
guess it just means it's positive and you feel super

318
00:35:54.760 --> 00:35:57.840
about it. So if someone says, how positive do you feel?

319
00:35:58.960 --> 00:36:02.119
So the unpositive, well, how do you feel about feeling positive?

320
00:36:03.000 --> 00:36:07.639
I feel super? I don't know, maybe maybe it's the

321
00:36:07.679 --> 00:36:13.480
wrong word. No, it still still feels right, feels right.

322
00:36:14.320 --> 00:36:22.920
So what you think about is almost affecting. It's telling

323
00:36:22.960 --> 00:36:31.440
your brain to think more about that stuff. So technically

324
00:36:31.599 --> 00:36:34.000
you could if you've got a part of your body

325
00:36:34.039 --> 00:36:39.039
that you you can remember felt fine in the past,

326
00:36:40.679 --> 00:36:45.400
let me think how would that be useful? You see

327
00:36:45.440 --> 00:36:48.320
what I mean? You can imagine that part of your

328
00:36:48.360 --> 00:36:54.400
body how relaxed it felt. Maybe it was twenty years ago,

329
00:36:54.679 --> 00:36:59.280
maybe it was yesterday, maybe it was thirty forty fifty

330
00:36:59.360 --> 00:37:03.679
years ago, just a memory that you have, maybe lots

331
00:37:03.679 --> 00:37:10.719
of different memories. And the thing about it is, I

332
00:37:10.719 --> 00:37:16.519
don't know about you, but daydreaming is quite nice, just

333
00:37:16.599 --> 00:37:19.239
having a little bit of a fantasy, a little bit

334
00:37:24.840 --> 00:37:28.440
m not just said a fantasy then, but just letting

335
00:37:28.480 --> 00:37:34.679
your mind wander a bit, but semi focused. So you're

336
00:37:37.480 --> 00:37:39.880
you're letting your mind wander. So it's a fantasy with

337
00:37:39.960 --> 00:37:45.480
a semi you know, you're there with a semi focusing

338
00:37:45.679 --> 00:37:56.760
on past times when that part of your body, maybe

339
00:37:56.800 --> 00:38:01.440
a particular part of your body felt really really comfortable,

340
00:38:04.119 --> 00:38:12.280
but not just one time, but multiple times, thinking only

341
00:38:12.360 --> 00:38:22.559
of positive events from the past, which if you're three

342
00:38:22.639 --> 00:38:26.039
thousand years old like me, there'll be plenty of times

343
00:38:26.079 --> 00:38:31.840
to think about loads of past memories where it's not

344
00:38:31.920 --> 00:38:36.079
even a case of like it could just be that

345
00:38:36.119 --> 00:38:40.960
part of your body felt fine. Okay, So with me,

346
00:38:41.039 --> 00:38:46.280
it's my lower back. I can remember times when I

347
00:38:46.320 --> 00:38:51.480
felt relaxed. It's not that I'm saying or think of

348
00:38:51.519 --> 00:38:55.000
a time when you felt like really amazing in that

349
00:38:55.039 --> 00:38:59.599
part of your body, because I don't have any memories

350
00:38:59.639 --> 00:39:04.480
of me ever walking around screaming with ecstasy. Because of

351
00:39:04.480 --> 00:39:09.400
my lower back felt so great, like you know, running around,

352
00:39:09.480 --> 00:39:10.760
Oh everyone in my back.

353
00:39:10.960 --> 00:39:16.519
Oh oh, it feels amazing. It's like a cloud tickling me.

354
00:39:17.280 --> 00:39:24.039
It's you know, it's it's never it's never felt that good.

355
00:39:24.280 --> 00:39:30.119
I mean, it's felt nice and relaxed, and there's definitely

356
00:39:30.280 --> 00:39:37.360
relief and release and a sense of pleasure. I've got.

357
00:39:37.519 --> 00:39:42.280
I've got this tendency of it becomes a little bit

358
00:39:42.360 --> 00:39:48.920
itchy inside. Not itchy needing to scratch it, but that's

359
00:39:49.039 --> 00:39:54.920
there's that little point where inside it's just a little

360
00:39:54.960 --> 00:40:07.440
bit a little bit itchy. And sometimes as I focus

361
00:40:07.519 --> 00:40:12.599
on it now it changes straight away. There's that little

362
00:40:12.719 --> 00:40:18.280
itchiness inside that body part. As I said, you don't

363
00:40:18.280 --> 00:40:20.760
need to scratch your skin or anything like that. It's

364
00:40:20.760 --> 00:40:26.159
a different kind of itch. It's I guess, more pleasurable.

365
00:40:27.440 --> 00:40:30.599
When itches are more pleasurable when you scratch the monthly.

366
00:40:31.159 --> 00:40:33.440
That's the pleasure you get from a scratching an itch.

367
00:40:34.119 --> 00:40:38.920
This is it doesn't need scratching. Maybe maybe it's the

368
00:40:39.000 --> 00:40:45.559
itch after it's been scratched. Maybe it's that feeling, that

369
00:40:45.639 --> 00:40:53.000
feeling of Oh, I mean, whatever sound you make, I

370
00:40:53.119 --> 00:40:56.880
mean you might sound like a hyaena. I don't know.

371
00:40:57.760 --> 00:41:02.719
You may be a hyaena, but it's like all sorts.

372
00:41:02.800 --> 00:41:11.199
You know, I'm here for everyone, and I'm still focusing

373
00:41:11.239 --> 00:41:15.159
on my lower back. Whenever I focus on inside that

374
00:41:17.119 --> 00:41:22.079
that little itchy side, a little itchy feeling doesn't need scratching.

375
00:41:22.199 --> 00:41:27.440
But when it's inside my lower back, my lower back

376
00:41:27.519 --> 00:41:35.119
feels fine. You feel fine when that feelings there. Yeah,

377
00:41:39.800 --> 00:41:43.599
So I suppose an exercise you could do is just

378
00:41:43.679 --> 00:41:47.920
spend a bit of time and we could do that now,

379
00:41:48.119 --> 00:41:53.360
just spend a bit of time thinking about times when

380
00:41:55.760 --> 00:41:58.639
you know, let's focus on one particular part of your body.

381
00:41:59.320 --> 00:42:03.079
If you're like where that part of your body felt

382
00:42:03.519 --> 00:42:13.719
completely relaxed, and it could be recently. You can go

383
00:42:13.800 --> 00:42:18.159
all the way back to maybe a time before when

384
00:42:19.760 --> 00:42:23.840
there was never ever any issues at all with that

385
00:42:23.920 --> 00:42:29.079
part of your body, and just focus on how it felt,

386
00:42:32.480 --> 00:42:38.039
and then think at different times when you perhaps with

387
00:42:38.159 --> 00:42:44.679
in a really good mood, you were enjoying yourself, there

388
00:42:44.800 --> 00:42:49.480
was physical pleasure. Maybe yeah, And it's your imagination, so

389
00:42:49.559 --> 00:42:59.920
you can think of any any situations you want. Oh yeah,

390
00:43:00.440 --> 00:43:06.039
you think about that, so, yeah, you can really think

391
00:43:06.039 --> 00:43:11.599
of some interesting memories. I'm going to test this I'm

392
00:43:11.599 --> 00:43:13.920
not going to tell you what I'm thinking about, and

393
00:43:14.280 --> 00:43:19.159
he won't know. Boy, no, because obviously you it's in

394
00:43:19.159 --> 00:43:22.480
my brain. But I think about something while I focus

395
00:43:22.559 --> 00:43:25.320
on my lower back, see if it helps it all,

396
00:43:25.760 --> 00:43:28.920
and I think of like a personal memory. But you know,

397
00:43:28.920 --> 00:43:31.079
I'll keep his secrets so he won't know what it is.

398
00:43:34.679 --> 00:43:49.159
Oh oh yeah, oh.

399
00:43:47.400 --> 00:43:53.360
Yeah, keep doing that. Oh, I can't make it any

400
00:43:53.360 --> 00:44:01.599
biggers as big as it gets. Oh oh, stop focusing

401
00:44:01.639 --> 00:44:02.199
on size.

402
00:44:03.199 --> 00:44:16.000
Oh oh yeah, what do you mean You're disappointing.

403
00:44:17.559 --> 00:44:20.840
Yah, that's the longest I've ever gone so far.

404
00:44:22.360 --> 00:44:22.679
M hm.

405
00:44:24.320 --> 00:44:33.280
Oh so yeah, I drifted off a bit there, so yeah,

406
00:44:33.360 --> 00:44:41.800
so as I was silently imagining that memory, a pleasant memory. Yeah,

407
00:44:41.880 --> 00:44:52.639
my lower back feels very very loose, very loose. In fact,

408
00:44:52.639 --> 00:44:55.920
it feels like, yes, why though there's not even any

409
00:44:55.960 --> 00:45:02.400
blood in there, it's weird or my chair just rattled. Huh.

410
00:45:02.719 --> 00:45:07.159
I feel quite tired now. But yeah, you can just

411
00:45:07.639 --> 00:45:13.639
think about stuff during the day. You don't need me.

412
00:45:14.920 --> 00:45:20.119
I mean I could technically that by spending some time

413
00:45:20.639 --> 00:45:28.599
focusing on pleasant experiences. It might be easier when I'm

414
00:45:28.599 --> 00:45:35.320
not you haven't got me talking in the background. But

415
00:45:35.360 --> 00:45:41.079
at the same time, you may notice or discover that

416
00:45:42.119 --> 00:45:46.119
something different has happened, and you may not know why.

417
00:45:46.599 --> 00:45:58.039
You may not understand how listening to me just talking

418
00:46:00.960 --> 00:46:09.119
could be of any benefit, how listening to a recording

419
00:46:09.239 --> 00:46:18.599
like this can actually have a positive impact on your

420
00:46:19.599 --> 00:46:24.840
well being and how you feel right now, how you

421
00:46:24.880 --> 00:46:35.559
feel differently, how the physicality those physical sensations change as

422
00:46:35.599 --> 00:46:47.760
you relax more and more. So, I think it's time

423
00:46:47.800 --> 00:46:51.719
for me to have my breakfast and have some ready

424
00:46:51.760 --> 00:46:55.039
break So when I finished this, I'm going to go

425
00:46:55.880 --> 00:46:59.639
go into the kitchen, put the catalog and put some

426
00:46:59.679 --> 00:47:04.079
fresh in a kettle. Put the kettle on, and then

427
00:47:04.880 --> 00:47:07.599
make sure the bowls cleat. So I rinse the bowl

428
00:47:07.599 --> 00:47:10.480
at the bowls clean, but rinse it out. I always

429
00:47:10.519 --> 00:47:11.760
have to rinse out bowls for.

430
00:47:11.719 --> 00:47:13.199
What I use them.

431
00:47:13.519 --> 00:47:16.239
And put some milk in. Stick that in the microwave

432
00:47:17.119 --> 00:47:23.760
for two minutes and twenty seconds. Then I wait until

433
00:47:23.800 --> 00:47:30.360
the kettle's boiled. Put a tea bag into my mug. Something.

434
00:47:30.400 --> 00:47:32.679
I don't wait until the kettle's boored. Always sometimes I

435
00:47:32.719 --> 00:47:36.239
put the tea bag in before the kettle's boiled, and

436
00:47:36.280 --> 00:47:42.360
then I poured the water onto the tea bag into

437
00:47:42.400 --> 00:47:46.280
the cup, and then what I do is I just

438
00:47:46.320 --> 00:47:50.320
pour a little dash of milk in there so the

439
00:47:50.440 --> 00:47:52.719
tea can hear. A tea bag and the milk and

440
00:47:52.840 --> 00:47:56.559
all kind of you know, work its magic. And then

441
00:47:56.599 --> 00:48:01.400
I go into the bathroom and make myself look beautiful.

442
00:48:06.039 --> 00:48:14.079
And then ten hours later the milk's cold. It's weird.

443
00:48:14.639 --> 00:48:17.400
Now I just do my little things, you know, do

444
00:48:17.559 --> 00:48:23.920
we rease, brush my teeth, cleaning my face. I admire

445
00:48:24.199 --> 00:48:28.840
admire myself in the mirror for a few minutes. It's

446
00:48:28.880 --> 00:48:34.480
hard not to, really, especially with all those mirrors I've got,

447
00:48:39.119 --> 00:48:42.280
the ones on the ceiling. It's very strange being in

448
00:48:42.280 --> 00:48:46.119
a bath and seeing yourself on the mirror, in the

449
00:48:46.159 --> 00:48:52.280
mirror other on the ceiling. A strange place to put

450
00:48:52.320 --> 00:48:57.360
a mirror. That's what the council people said when they

451
00:48:57.400 --> 00:48:59.679
came to look at the flat to see what I've

452
00:48:59.679 --> 00:49:03.280
done with that. What strange place to put a mirror,

453
00:49:03.360 --> 00:49:05.880
they said to me. I said, it's not that strange.

454
00:49:06.840 --> 00:49:09.039
I said, We've never you know, I've been doing this

455
00:49:09.079 --> 00:49:13.159
show for what twenty three years, and I've never seen

456
00:49:13.239 --> 00:49:20.000
them and put a mirror on their bathroom ceiling. I said, well,

457
00:49:20.039 --> 00:49:22.159
I don't need permission to do it, I said. She said, no,

458
00:49:22.320 --> 00:49:27.760
you don't, but you just never seen anyone do it before.

459
00:49:30.480 --> 00:49:40.719
It's okay. Uh so she said, no, so nothing just

460
00:49:40.719 --> 00:49:45.679
just before I'd mentioned it. So, well, now tell me

461
00:49:45.760 --> 00:49:51.320
something nice. What do you mean I should do that

462
00:49:51.360 --> 00:49:55.239
with my friend. Whatever he said something negative, I'd say something.

463
00:49:55.280 --> 00:49:58.719
I say something nice. So he said, if he told

464
00:49:58.719 --> 00:50:01.119
me something you didn't like, So now tell me something

465
00:50:01.159 --> 00:50:04.119
that you do like you used to wind them, wind

466
00:50:04.159 --> 00:50:11.480
them up and did plus right, I'm going to go

467
00:50:13.039 --> 00:50:15.519
that might be something that you could do or we

468
00:50:15.559 --> 00:50:20.000
all could benefit from. So whenever we catch ourselves being negative,

469
00:50:21.159 --> 00:50:27.760
force ourselves to think or to say something positive, almost

470
00:50:27.920 --> 00:50:33.159
like as a little punishment. So thank you for listening.

471
00:50:33.400 --> 00:50:38.760
Remember to be kind to yourself because you do deserve

472
00:50:38.920 --> 00:50:46.400
to be happy and be gentle with yourself. You deserve

473
00:50:46.599 --> 00:51:07.440
to feel safe. Lots of love. Bye. Relax in a

474
00:51:07.519 --> 00:51:18.400
more deep and meaningful way, maybe in a way that

475
00:51:18.559 --> 00:51:28.119
can not just allow you to feel calmer now and

476
00:51:29.119 --> 00:51:37.480
throughout the time we spend together here, not just relaxed

477
00:51:39.719 --> 00:51:43.960
at the end of the recording when it's finished, and

478
00:51:44.000 --> 00:51:53.880
you can enjoy that sense of comfort and peace but

479
00:51:54.039 --> 00:52:07.480
also I think it would be nice to have those

480
00:52:07.840 --> 00:52:24.760
feelings of relaxation continue for longer after the recording is ended,

481
00:52:29.840 --> 00:52:42.039
so that you can still benefit from listening to my voice,

482
00:52:42.400 --> 00:52:53.880
maybe in a few hours time, perhaps tomorrow, and then

483
00:52:54.000 --> 00:53:02.000
by listening regularly, especially if you find like some people

484
00:53:02.079 --> 00:53:06.239
do and myself as well. Sometimes I find one particular

485
00:53:06.400 --> 00:53:16.440
recording that really resonates with me, and I just listen

486
00:53:16.519 --> 00:53:21.800
to it over and over again every morning and every evening.

487
00:53:29.440 --> 00:53:34.079
There was this recording from We're going back to about

488
00:53:34.239 --> 00:53:39.239
nineteen ninety nine. It was it wasn't hypnosis, but it

489
00:53:39.280 --> 00:53:44.360
was a guided visualizations. It kind of was hypnosis, really,

490
00:53:46.840 --> 00:53:52.039
and I managed to find it again, and it still

491
00:53:52.119 --> 00:53:57.679
has the same effect on me, And part of it

492
00:53:57.840 --> 00:54:12.679
was the person's voice relaxed me. She just felt so peaceful,

493
00:54:14.679 --> 00:54:21.159
and I'd look forward to listening to her in the

494
00:54:21.280 --> 00:54:31.960
morning and in the evening. And I knew before even

495
00:54:32.719 --> 00:54:39.719
pressing the play button that as soon as I've done

496
00:54:39.760 --> 00:54:44.199
that pressed the play button. This was in the days

497
00:54:44.239 --> 00:54:58.360
of CD players pressed the play button. In fact, it

498
00:54:58.440 --> 00:55:02.559
might have even been a tape tape recorder. I'd lie

499
00:55:02.639 --> 00:55:13.760
down on the bed and then even without necessarily listening

500
00:55:15.480 --> 00:55:28.719
to her words because I had them memorized. Really, it

501
00:55:28.840 --> 00:55:34.639
was as if my body knew exactly what to do,

502
00:55:39.400 --> 00:56:01.280
and the muscles just almost went into automatic relaxation, and

503
00:56:01.360 --> 00:56:15.000
I remember my mind would slow down. Now. Now, I

504
00:56:15.159 --> 00:56:21.679
was listening to this recording in the early days of

505
00:56:21.760 --> 00:56:32.480
learning hypnosis, and long before I ever made any videos

506
00:56:32.599 --> 00:56:37.320
or audio recordings myself, because I didn't start doing that

507
00:56:37.440 --> 00:56:51.840
till two thousand and six, I knew, I knew how

508
00:56:53.639 --> 00:57:07.440
helpful I found being able to just let go, to

509
00:57:07.519 --> 00:57:12.760
have that trust in the person that I'm listening to,

510
00:57:20.400 --> 00:57:27.159
knowing that it's going to be just as relaxing, if

511
00:57:28.559 --> 00:57:37.960
not more so. Each time you hear my voice, you

512
00:57:38.039 --> 00:57:49.639
may feel the same. Some people have been listening to

513
00:57:49.719 --> 00:58:03.639
me for over a decade, maybe not solidly, obviously not

514
00:58:03.679 --> 00:58:10.000
twenty four hours a day, but maybe people come back.

515
00:58:11.800 --> 00:58:26.880
Some people maybe listen every day. That's something that I

516
00:58:26.920 --> 00:58:42.960
do which you may not realize by listening, is when

517
00:58:43.199 --> 00:58:58.719
I record these recordings. Now, for example, I also am

518
00:58:58.960 --> 00:59:12.760
affected by the words that I say. So if I

519
00:59:12.800 --> 00:59:20.159
set you focus on your feet, notice your feet relaxing,

520
00:59:23.639 --> 00:59:31.519
I will be focusing on my feet. I will be

521
00:59:31.639 --> 00:59:49.199
noticing my feet relaxing. If I said, focus on your

522
00:59:49.280 --> 01:00:01.519
hands and maybe notice the difference between each hand. Perhaps

523
01:00:01.559 --> 01:00:08.239
notice the air in the room, the temperature of the room.

524
01:00:10.119 --> 01:00:20.519
On the backs of your hands. You may start to

525
01:00:21.079 --> 01:00:29.159
notice what almost feels like a very light breeze, even

526
01:00:29.199 --> 01:00:33.440
though there may not be any type of breeze at

527
01:00:33.480 --> 01:00:46.480
all where you are right now. And as you become

528
01:00:47.119 --> 01:01:01.440
aware of your hands, I'm also aware of how relaxed

529
01:01:01.760 --> 01:01:25.559
my hands our feeling now and when it comes to

530
01:01:27.079 --> 01:01:33.119
potentially drifting off to sleep, which may be the reason

531
01:01:33.440 --> 01:01:49.719
you're listening, I also feel drowsy when I make these recordings.

532
01:01:54.400 --> 01:02:10.920
I also notice my mind drifting. In fact, at times

533
01:02:12.840 --> 01:02:27.039
I've actually fallen asleep without even noticing, and then I

534
01:02:27.159 --> 01:02:38.480
carry on talking. And it's only when I listen back

535
01:02:38.679 --> 01:02:47.679
to do the editing I hear snoring and I think,

536
01:02:48.119 --> 01:02:58.840
I don't remember snoring. I remember talking. This snoring was

537
01:02:58.880 --> 01:03:05.199
a pig turned up. That's why I sound like when

538
01:03:05.239 --> 01:03:16.119
I snore. How I get really into a whole experience.

539
01:03:24.079 --> 01:03:33.119
I don't know how you feel, How relaxed do you

540
01:03:33.199 --> 01:03:44.159
feel in your feet, how relaxed you feel in your hands.

541
01:03:59.199 --> 01:04:11.440
I have notes just more and more that the more relaxed,

542
01:04:13.199 --> 01:04:28.960
deeper level of comfort you feel, the easier your breathing becomes.

543
01:04:35.519 --> 01:04:52.239
It's almost like that additional muscle relaxation. So this allows

544
01:04:52.280 --> 01:05:23.360
you to breathe easier without necessarily focusing on your breath, however,

545
01:05:23.639 --> 01:05:52.400
being able to notice the ease in which you breathe

546
01:05:52.599 --> 01:06:42.440
so naturally, you breathe so very easily and smoothly. Whenever

547
01:06:42.559 --> 01:07:00.880
I imagine my breathing improving. When I've got my eye is closed,

548
01:07:06.920 --> 01:07:19.760
I tend to visualize a beautiful field with trees and

549
01:07:20.039 --> 01:08:00.320
flowers producing all that life giving oxygen. It feels nice to,

550
01:08:02.039 --> 01:08:22.520
if nothing else, just taking some time away from everything,

551
01:08:32.319 --> 01:09:05.159
enjoying that feeling of peace serenity with a joyful heart.

552
01:09:30.199 --> 01:09:55.720
Time seems to just drip by so very slowly, relaxed,

553
01:10:01.600 --> 01:10:40.760
so deeply peaceful, completely unattached to any thoughts whatsoever in

554
01:10:40.920 --> 01:11:45.319
this moment, completely free noticing that your mind has slowed down.

555
01:11:53.600 --> 01:12:40.319
Slowed down because nothing really requires your attention. You can

556
01:12:40.560 --> 01:12:56.680
enjoy the physical sensations of allowing the stress to drip

557
01:12:57.399 --> 01:13:17.239
out of your body, to appaynuts of every part of

558
01:13:17.399 --> 01:13:41.920
your body and being released from your brain, lete your

559
01:13:42.079 --> 01:14:33.239
mind slowly but surely, the muscles in your legs, relax

560
01:14:38.239 --> 01:15:26.640
res res so very deep, thing rics so deeply, and

561
01:15:26.880 --> 01:15:54.680
the feelings, the pleasant feelings in your arms and shoulders,

562
01:15:54.720 --> 01:16:18.359
deepening each part of your body further and deeper and

563
01:16:18.640 --> 01:16:40.199
deeper medicine, the feelings in the back of your neck,

564
01:17:03.359 --> 01:17:51.039
the feelings in your wrists, muscles in front of your body,

565
01:17:53.159 --> 01:18:36.600
I will say, feeling peaceful deeply. There's a sense of

566
01:18:36.920 --> 01:18:45.880
pace spreads through your very cool.

567
01:19:16.399 --> 01:19:37.079
Even when you focus on your mind, her mind becomes.

568
01:19:43.600 --> 01:21:06.520
Be and slower, deep relaxing, so very slow. Your stomach

569
01:21:20.600 --> 01:22:02.600
taste full in your stomach. Look back, Notice notice how

570
01:22:02.840 --> 01:22:20.840
relaxed you now feel in the hole of your back.

571
01:22:46.000 --> 01:22:55.159
In spy from your brain all the way down the

572
01:22:55.199 --> 01:23:05.880
middle of your back, send and receiving millions of messages

573
01:23:06.600 --> 01:24:33.039
every day, deep coomfort increasing deeply relaxed, your knees, relax

574
01:24:36.960 --> 01:24:46.319
spreading those signals down your spine or cord into air.

575
01:24:46.520 --> 01:25:04.720
Every part of your body. M your shins and your

576
01:25:04.800 --> 01:26:01.520
calf muscles were outbows. Feelings of peace and tranquility spreading

577
01:26:01.600 --> 01:26:14.079
through your body, tips of your toes, to your eyes,

578
01:26:18.479 --> 01:26:37.840
your fingers, all the way to your lower back, letting go,

579
01:26:40.119 --> 01:27:40.079
reating peace to drift in mind, just wander in a

580
01:27:40.199 --> 01:28:31.600
way happy to let go, let go completely liker so tranquil,

581
01:28:55.880 --> 01:30:57.880
whole body, enjoy of sense listing, go for more ey,

582
01:31:16.800 --> 01:32:07.319
enjoy the space, this space of peace and safety. Surery

583
01:32:02.760 --> 01:34:01.640
he let him go. Maybe we can just focus on

584
01:34:01.800 --> 01:34:36.439
the different parts of your body, just to notice your

585
01:34:36.720 --> 01:35:39.479
forehead and your eyes mutual, so loose, noticing the sense

586
01:35:39.520 --> 01:37:47.399
of complete freedom, absolute freedom, day day, peace, fall energy, peace,

587
01:37:48.039 --> 01:39:03.119
to breathe so much easier. Yes, you may you may

588
01:39:03.239 --> 01:40:03.760
not have noticed your mind drifting peaceful, move in even

589
01:40:04.000 --> 01:40:28.640
more deeply in the direction of total blissful pace, blissful

590
01:40:28.920 --> 01:42:31.680
pace directing tie two pace colm so calm, let him go,

591
01:42:56.560 --> 01:43:33.640
peace with mind x body c rex.

592
01:43:41.359 --> 01:44:10.680
Cyax A body feels almost.

593
01:44:11.720 --> 01:44:34.239
Invisible, so very relaxed and paceful.

594
01:44:40.600 --> 01:45:00.119
So pace from m.

595
01:45:04.920 --> 01:45:50.880
R le so fair. And you could start to notice

596
01:45:51.079 --> 01:46:00.239
that you are feeling more relaxed, even though off not

597
01:46:01.840 --> 01:46:12.560
purposely focused your mind upon that sense of physical comfort

598
01:46:13.279 --> 01:46:20.159
that is growing within you throughout your body, and your

599
01:46:20.199 --> 01:46:30.840
mind starts to slow down, and that could be almost

600
01:46:30.960 --> 01:46:40.560
in recognition of I guess my speech not being particularly fast,

601
01:46:47.079 --> 01:46:57.479
and things just generally feel calmer, just by listening to

602
01:46:57.600 --> 01:47:06.239
my voice. You give yourself an opportunity to take a

603
01:47:06.319 --> 01:47:13.159
break from the day, take a break from your life

604
01:47:14.279 --> 01:47:22.760
as it is, and to give yourself a rest, giving

605
01:47:22.800 --> 01:47:30.399
yourself permission to take some time off, and to allow

606
01:47:30.439 --> 01:47:36.640
your body to relax and allow your mind to slow down,

607
01:47:40.640 --> 01:47:48.479
which in turn releases the tension and it stresses that

608
01:47:48.520 --> 01:47:58.239
you had in your body. It's almost as if the

609
01:47:58.319 --> 01:48:02.439
parts of your body just open and up, allowing the

610
01:48:02.520 --> 01:48:15.279
negativity out and at the same time replacing that negativity

611
01:48:15.479 --> 01:48:24.399
with positive healing energy, which then fills your body up

612
01:48:25.760 --> 01:48:37.960
and your mind to also starts to appreciate those feelings

613
01:48:38.000 --> 01:48:58.319
of increasing confidence, an almost uplifting feeling, positive healing, an

614
01:48:58.439 --> 01:49:09.800
energy that spreads through your body like a wave of comfort.

615
01:49:14.560 --> 01:49:24.840
And all this comes from just allowing yourself a few minutes,

616
01:49:26.680 --> 01:49:30.039
maybe half an hour, however long you want it to be,

617
01:49:31.199 --> 01:49:34.880
to just rest.

618
01:49:38.479 --> 01:49:39.479
And allow.

619
01:49:41.640 --> 01:49:51.600
Your mind and your body to almost reset itself to

620
01:49:52.319 --> 01:50:07.960
the settings of comfort and relaxation, calmness, which allows more

621
01:50:08.079 --> 01:50:21.560
room for feelings of pleasure and happiness to move around

622
01:50:21.760 --> 01:50:30.000
your body and into your mind, almost as if your

623
01:50:30.119 --> 01:50:41.199
mind and your body are sinking together, almost mirroring each other.

624
01:50:42.159 --> 01:50:56.520
With that growing positivity and calmness, and it feels nice,

625
01:50:56.840 --> 01:51:02.800
really does feel nice to know that you are the

626
01:51:02.840 --> 01:51:16.159
one that has allowed yourself to feel more comfort and

627
01:51:16.399 --> 01:51:30.279
to experience more of this deep relaxation spreading throughout your body.

628
01:51:37.239 --> 01:51:42.600
And as I focus on each part of your body,

629
01:51:44.960 --> 01:51:59.119
you can notice that part becomes even more relaxed just

630
01:51:59.359 --> 01:52:09.079
by focusing on it. It becomes even more calm and comfortable,

631
01:52:11.600 --> 01:52:19.640
just by focusing. And as I move down your body,

632
01:52:20.960 --> 01:52:27.560
starting at your head, the parts that you have already

633
01:52:27.680 --> 01:52:37.560
focused on will continue to relax deeply, and those parts

634
01:52:37.720 --> 01:52:48.039
that have not yet focused on or just automatically release

635
01:52:49.319 --> 01:52:58.079
any remain intention in anticipation of even more comfort about

636
01:52:58.119 --> 01:53:09.239
to come. Now, I'm going to start by focusing on

637
01:53:09.279 --> 01:53:15.840
your forehead. Just being aware of the feelings of your

638
01:53:15.920 --> 01:53:28.520
forehead and any background sounds like mister Herbert's opigeon can

639
01:53:28.640 --> 01:53:35.960
just allow you to feel even more relaxed. Just means

640
01:53:36.039 --> 01:53:43.039
you in the moment, this isn't this isn't a sterile environment.

641
01:53:44.399 --> 01:53:52.239
This is the world. I live in the countryside, so

642
01:53:52.239 --> 01:54:02.720
there's lots of nature sounds around. So as you focus

643
01:54:02.800 --> 01:54:09.800
on your forehead, just notice how it becomes even more

644
01:54:09.880 --> 01:54:19.439
relaxed as you focus only on my voice and that

645
01:54:19.640 --> 01:54:30.520
part of your body. Moving down to your eyes, focusing

646
01:54:30.760 --> 01:54:43.520
on your eyes, noticing how your eyelids feel so heavy

647
01:54:44.079 --> 01:54:51.159
yet so light at the same time, and all the

648
01:54:51.239 --> 01:55:04.159
muscles around your eyes relaxing completely. Moving your focus down

649
01:55:04.239 --> 01:55:10.800
to your mouth, your lips, your tongue, your teeth. You

650
01:55:11.000 --> 01:55:23.840
comes the whole of your mouth, relaxing, calm and loose,

651
01:55:28.319 --> 01:55:36.640
as you focus now on your jaw, just the parts

652
01:55:36.640 --> 01:55:41.079
of your jaw ney, your mouth, and your chin, but

653
01:55:41.239 --> 01:55:45.399
all the way up the size of your face to

654
01:55:45.479 --> 01:55:59.279
your ears, the hole of your jaw feeding more relaxed

655
01:56:03.399 --> 01:56:20.840
and calm. Focusing on your neck, the front of your

656
01:56:20.920 --> 01:56:33.439
neck and your throat relaxing and loose and calm. The

657
01:56:33.760 --> 01:56:39.600
sides of your neck, the right left side of your

658
01:56:39.680 --> 01:56:58.520
neck relaxt and lease and calm. And now the back

659
01:56:58.640 --> 01:57:05.359
of your neck, focusing on the back of your neck,

660
01:57:11.279 --> 01:57:16.520
letting go of any tension that may have been there before,

661
01:57:18.319 --> 01:57:29.600
and enjoying that sense of increasing comfort and release.

662
01:57:32.319 --> 01:57:36.359
Then you can experience in the back of your neck,

663
01:57:42.640 --> 01:57:45.079
moving down your back.

664
01:57:47.079 --> 01:57:51.880
And moving either side of your spine right from the

665
01:57:51.920 --> 01:57:52.439
top of.

666
01:57:52.359 --> 01:57:53.239
Your back.

667
01:57:54.800 --> 01:57:58.520
All the way down to the bottom of your back,

668
01:58:04.479 --> 01:58:16.039
down to your lower back. As you move up and

669
01:58:16.079 --> 01:58:25.119
down your spine, you can feel the muscles either side

670
01:58:25.159 --> 01:58:39.920
of your spine relaxing even more. And as those muscles relax,

671
01:58:42.000 --> 01:58:50.000
that sense of comfort starts to spread outwards from your

672
01:58:50.039 --> 01:58:59.560
spine into both sides of your back, the top of

673
01:58:59.600 --> 01:59:06.319
your back back, the middle end your lower back. And

674
01:59:06.439 --> 01:59:14.119
as you scan gently and slowly up and down your back,

675
01:59:16.479 --> 01:59:20.840
there's the muscles in the top of your back relax

676
01:59:21.399 --> 01:59:29.039
and become looser. The muscles in the middle of your

677
01:59:29.079 --> 01:59:36.560
back also seem to just almost divide from each other,

678
01:59:37.479 --> 01:59:53.760
separating and almost melting, and in your lower back there

679
01:59:53.800 --> 02:00:06.479
seems to be an extra special feeling of comfort. The

680
02:00:06.840 --> 02:00:13.159
spreads into your hips sit down your lower back, into

681
02:00:13.199 --> 02:00:24.520
your hips, into the area where your cosicks are, and

682
02:00:24.600 --> 02:00:33.600
into your buttocks, and all these muscles that spread bring

683
02:00:33.600 --> 02:00:43.119
your lower back into your hip area start to melt,

684
02:00:47.560 --> 02:00:59.840
start to really let go, and even know where about

685
02:01:00.119 --> 02:01:06.000
to focus on your shoulders. Your back and your spine

686
02:01:07.079 --> 02:01:23.880
will continue to let go, continue to relax so calmly.

687
02:01:28.560 --> 02:01:34.319
As you focus on your shoulders, you may notice they're

688
02:01:34.359 --> 02:02:05.199
already feeling really loose. They're already feeding calm and fear.

689
02:02:09.520 --> 02:02:17.880
Those muscles then move from your neck into your shoulders.

690
02:02:24.399 --> 02:02:53.760
Feel so soft and gentle, so smooth and calm, and

691
02:02:54.000 --> 02:03:06.880
the feeling in your shoulders seems to spread deep into

692
02:03:06.920 --> 02:03:17.359
your shoulders, a sense of relaxation, not just traveling deeply

693
02:03:17.720 --> 02:03:34.720
into your muscles, but also relaxing the bones and moving

694
02:03:34.840 --> 02:03:43.119
all the way to underneath your arms, relaxing a whole

695
02:03:43.279 --> 02:03:48.319
area between the tops of your shoulders and underneath your

696
02:03:48.439 --> 02:04:08.319
arms healing. You feel so relaxed and comfortable in your shoulders,

697
02:04:11.800 --> 02:04:34.199
which sense that's deep healing message into your arms. You

698
02:04:34.319 --> 02:04:40.000
may feel almost as if your arms are not even there,

699
02:04:41.560 --> 02:05:18.000
because they're so relaxed, so deeply relaxed, so so calm,

700
02:05:18.560 --> 02:05:39.920
So this the feelings spreading all the way down your

701
02:05:40.079 --> 02:06:09.119
arms to elbows, including your elbows, circumfort spreads or away

702
02:06:11.880 --> 02:06:33.600
into theists, your forens, nderrists so heavy, yet the same time,

703
02:06:41.199 --> 02:07:40.800
sunlight and gentle frey sip now on your hands, your

704
02:07:41.119 --> 02:08:16.319
hands so peaceful in your hands. The sense of real

705
02:08:17.039 --> 02:08:43.000
pace just seems to feel so familiar on your hands,

706
02:08:43.319 --> 02:10:50.640
relax deeply else things things you think it tips, making

707
02:10:50.960 --> 02:11:20.520
your attention to the front to your body cuts, make

708
02:11:20.680 --> 02:12:48.119
man focus to legs like my souls and your fines

709
02:13:04.880 --> 02:15:47.199
and niece. So relaxed, cough, muscles, just shads, composiu the fee.

710
02:15:47.199 --> 02:16:48.399
Then you faints, sir, pays on cycom sit peaceful sycom Sir, peaceful.

711
02:16:51.239 --> 02:16:56.479
Sycom so.

712
02:16:58.440 --> 02:17:17.120
Peace for RelA same peace fall.

713
02:17:21.120 --> 02:17:42.559
Come love that deep relaxation, to spread your chest story, relax,

714
02:17:50.239 --> 02:17:51.680
let me go.

715
02:17:55.360 --> 02:17:57.680
Everything.

716
02:18:07.280 --> 02:18:12.719
So I'm going to start counting down now from twenty

717
02:18:13.040 --> 02:18:21.319
down to one. You can imagine in a way it's

718
02:18:21.399 --> 02:18:27.639
like just walking down some steps and each step or

719
02:18:27.680 --> 02:18:33.719
twenty steps, and each step represents a level of comfort.

720
02:18:37.159 --> 02:18:52.719
Each step represents a deepening of that comfort, and the

721
02:18:52.760 --> 02:18:59.479
furvies you walk down those steps deeper and more relaxed.

722
02:19:06.879 --> 02:21:54.559
So starting with number twenty twenty, nineteen, eighteen, seventeen, sixteenhhhhhhhhh

723
02:22:57.280 --> 02:25:48.239
three fourhhhhhhh four s too well.

724
02:26:11.159 --> 02:29:11.159
Set us.

725
02:29:03.479 --> 02:35:29.520
No eight shhhh six five four.

726
02:35:43.079 --> 02:38:16.239
Us using.

727
02:39:46.760 --> 02:40:03.879
No. As you focus on your eyes, We're gonna count

728
02:40:03.959 --> 02:40:15.000
down from ten down to one. Focus in just on

729
02:40:15.120 --> 02:40:26.079
your eyes, your eyelids, the muscles around your eyes, your

730
02:40:26.159 --> 02:40:43.639
eye walls themselves, our whole area that makes up your eye.

731
02:40:46.120 --> 02:40:53.520
And as we count down from ten down to one,

732
02:40:53.920 --> 02:41:06.879
whilst focus in on your eyes, you'll become twice is

733
02:41:07.040 --> 02:41:19.600
relaxed with each number counting down that you may find

734
02:41:23.079 --> 02:41:28.920
the all you want to do is just drift off

735
02:41:29.200 --> 02:41:38.360
to sleep. And if that's what you want, then just

736
02:41:38.479 --> 02:41:51.600
allow yourself to do that. Now, focusing on your eyes,

737
02:41:53.680 --> 02:41:59.520
I'm going to begin counting down from ten down to one.

738
02:42:03.680 --> 02:42:09.079
Right nowhhhhhhhh.

739
02:42:12.680 --> 02:43:44.559
T nine.

740
02:43:13.959 --> 02:44:08.399
Eight seven.

741
02:46:11.680 --> 02:51:27.159
Four three usus one. So counting down from ten to.

742
02:51:27.120 --> 02:51:34.079
One ten nine eight.

743
02:51:36.600 --> 02:52:01.440
Seven six five four three two one. And maybe that

744
02:52:01.600 --> 02:52:05.719
was a bit too quick in order to relax. Maybe

745
02:52:05.760 --> 02:52:11.319
it's a bit too fast for you to notice the

746
02:52:11.360 --> 02:52:18.239
calming of your body, maybe even a little bit of

747
02:52:18.280 --> 02:52:22.280
pressure there, Like you're counting down from ten to one.

748
02:52:22.360 --> 02:52:25.760
Would you expect me to do? Man, expect me to

749
02:52:25.799 --> 02:52:35.399
STI go with floppy just because you're counting down. You

750
02:52:35.440 --> 02:52:38.760
can try it again, but this time I'll go a

751
02:52:38.799 --> 02:52:46.200
bit slower this time. As you focus on the whole

752
02:52:46.280 --> 02:52:50.680
of your body before we focus on your legs.

753
02:52:52.440 --> 02:52:53.719
Just notice.

754
02:52:54.760 --> 02:53:07.600
How your body does start to feel more relaxed with

755
02:53:08.840 --> 02:53:32.879
every number that I count down ten nine at eight, seven,

756
02:53:42.000 --> 02:54:59.799
six five four three one. I just notice how hey,

757
02:55:00.200 --> 02:55:10.200
or generally, how your body feels. It's not necessarily even

758
02:55:10.239 --> 02:55:21.120
about counting down from ten to one. It's that space

759
02:55:22.159 --> 02:55:41.159
that you have. That space between being active physically or mentally,

760
02:55:42.399 --> 02:55:52.399
just sitting or lying down, just being there, not doing anything,

761
02:55:52.559 --> 02:56:00.360
not saying anything, or needing to think about anything, opens

762
02:56:00.440 --> 02:56:03.639
up a space, you know, a bit of a space,

763
02:56:04.559 --> 02:56:14.399
a gap. And the more I came down from ten

764
02:56:14.479 --> 02:56:21.959
to one, the bigger that gap becomes. So there's that

765
02:56:22.079 --> 02:56:34.719
gap of calmness, of comfort, relaxation. It's a nice feeling,

766
02:56:40.239 --> 02:56:50.360
and it moves those stresses or discomforts physically or emotionally, moves.

767
02:56:52.239 --> 02:56:52.680
Away.

768
02:56:59.399 --> 02:57:11.840
Allowed you to just slow down, someone to count a

769
02:57:11.920 --> 02:57:18.440
game from ten down to one, and notice that gap widening,

770
02:57:20.600 --> 02:57:25.040
the gap, And as it widens, it's almost like the

771
02:57:26.760 --> 02:57:44.360
stress and attention falls into the gap and gives you

772
02:57:44.399 --> 02:59:28.840
that distance, that space. Now, ten nine, eight, seven, six, five, four, three.

773
02:59:26.200 --> 02:59:49.920
Two one.

774
02:59:57.040 --> 03:00:16.120
How did you work? How do you feel now? Can

775
03:00:16.159 --> 03:00:31.200
you notice that? Do you feeling calmer, the feeling more

776
03:00:31.639 --> 03:00:59.159
relaxed as we now focus on your legs, just your legs.

777
03:01:15.040 --> 03:01:35.200
We're just gonna start with focusing on your thighs. Of course,

778
03:01:35.280 --> 03:01:40.159
it's not the most exciting thing to be doing because

779
03:01:43.600 --> 03:01:46.360
I'm sure, like most of your body is not a

780
03:01:46.399 --> 03:01:58.840
lot going on right now, Just focusing on the whole

781
03:01:58.920 --> 03:02:05.280
of your thighs, the tops of your thighs, the sides

782
03:02:05.479 --> 03:02:12.520
of your fires the bottoms of your thighs, your outer thighs,

783
03:02:12.559 --> 03:02:17.479
and your inner thighs. Basically the whole of your thigh

784
03:02:17.600 --> 03:02:26.399
that leads into your hip and it goes down to

785
03:02:26.559 --> 03:02:40.600
your knee joint. Now, this is a big area. It's

786
03:02:40.639 --> 03:02:46.200
a very heavy area. It's very strong, probably the strongest

787
03:02:47.120 --> 03:03:00.360
muscles in your body or in your thighs. But I

788
03:03:00.399 --> 03:03:08.799
don't think we perhaps give enough attention to our thighs.

789
03:03:14.639 --> 03:03:25.399
Perhaps we don't acknowledge how important our thighs are to

790
03:03:25.559 --> 03:03:46.200
our lives, how much they actually do for us all

791
03:03:46.280 --> 03:03:56.760
through our lives. And it may seem to sound really weird,

792
03:03:56.840 --> 03:04:05.280
but I think that all of our body parts, especially

793
03:04:05.319 --> 03:04:12.959
our thighs, need some TLC, a bit of love shown,

794
03:04:13.959 --> 03:04:32.200
a bit of acknowledgement, thank you, gratitude for what our

795
03:04:32.319 --> 03:04:41.639
thighs do for us. And I know this may sound

796
03:04:41.719 --> 03:04:48.000
a bit strange. Maybe you think, why am I sure

797
03:04:48.040 --> 03:04:50.600
that I should be out in the garden hugging a

798
03:04:50.719 --> 03:04:59.079
tree or something. Well, it's hard to set a microphone

799
03:04:59.159 --> 03:05:02.239
up on a tree. That's why I'm doing this indoors.

800
03:05:02.239 --> 03:05:06.040
Otherwise I wouldn't be outside in a tree. I can't

801
03:05:06.040 --> 03:05:14.879
see the television from the tree. If you move down

802
03:05:14.879 --> 03:05:24.719
to your knees gain such an important part. And I

803
03:05:24.760 --> 03:05:31.920
think we don't necessarily I'll speak for myself. I don't

804
03:05:31.959 --> 03:05:38.440
necessarily appreciate all that my needs do for me until

805
03:05:39.959 --> 03:05:43.440
I have a problem with my knee. It's occasionally, if

806
03:05:43.479 --> 03:05:48.600
I ever maybe i'll bash it or it's aching for

807
03:05:48.639 --> 03:05:55.559
some reason. It's then that I realize how much it does.

808
03:05:57.000 --> 03:06:00.360
You know, the benefit of being able to use my

809
03:06:00.479 --> 03:06:10.200
legs without any kind of physical discomfort is a beautiful

810
03:06:10.239 --> 03:06:19.520
thing that's possibly not appreciated until it's temporarily removed. You

811
03:06:19.559 --> 03:06:26.520
know that's comfort. But as you focus on your knees,

812
03:06:28.600 --> 03:06:34.280
regardless of how your knees feel, you can have that

813
03:06:34.520 --> 03:06:40.719
sense of gratitude and love to your knees for all

814
03:06:40.799 --> 03:06:53.040
that they do for you, and you can still have

815
03:06:53.159 --> 03:06:58.360
that attention on your thighs. Maybe notice how your thighs feel.

816
03:07:00.440 --> 03:07:18.399
Maybe you've noticed that they are relaxing more deeply as

817
03:07:18.440 --> 03:07:23.040
you focus now on the bottoms of your legs and

818
03:07:23.159 --> 03:07:29.840
your shins, and your calf muscles, the bones between your

819
03:07:29.920 --> 03:07:38.879
knees and your feet, incorporating of course your ankles so important.

820
03:07:44.399 --> 03:07:49.000
You know, anyone that's had even like the slightest sprain

821
03:07:49.159 --> 03:07:56.239
of an ankle knows how how much we take our

822
03:07:56.319 --> 03:08:04.879
ankles for granted. And it's kind of strange in a

823
03:08:04.920 --> 03:08:10.559
way when you think that. You know, logically, our wrists

824
03:08:10.680 --> 03:08:13.600
are a lot thinner than the rest of our arms,

825
03:08:14.639 --> 03:08:18.479
which is okay, it can't see any problem with that

826
03:08:19.639 --> 03:08:25.600
because we're just picking stuff up by our ankles so

827
03:08:25.760 --> 03:08:35.760
much thinner than the rest of our legs. And from

828
03:08:35.840 --> 03:08:40.399
a physics perspective or logical even it doesn't really make

829
03:08:40.520 --> 03:08:48.639
sense that all this weight would ultimately be resting on

830
03:08:49.399 --> 03:08:58.840
your ankles then leading to your feet. That thin area.

831
03:09:00.079 --> 03:09:03.479
In bone.

832
03:09:04.440 --> 03:09:10.239
Yeah, it does so much great work. Supports us, supports

833
03:09:10.280 --> 03:09:21.879
our body for a lifetime, helps us to balance, It

834
03:09:21.959 --> 03:09:34.920
helps you to get around and be mobile. And there's

835
03:09:34.959 --> 03:09:42.879
the calf muscles. Of course, when I was younger, I

836
03:09:42.879 --> 03:09:48.799
couldn't see the pointing. Calf muscles didn't seem to do anything. Okay,

837
03:09:49.760 --> 03:09:53.319
if I walked around on tiptoes, then my calf muscles

838
03:09:53.360 --> 03:09:56.920
get some work. But of course that's not true. The

839
03:09:57.000 --> 03:10:01.479
calf muscles are being used when we use our legs

840
03:10:07.000 --> 03:10:19.639
and your shins there to protect your lower legs, shaped

841
03:10:19.639 --> 03:10:26.440
in a way almost as a protector for the bone,

842
03:10:31.959 --> 03:10:43.879
leading of course to your ankles and your feet. But

843
03:10:43.959 --> 03:10:45.920
we're not going to focus on your feet. We're just

844
03:10:45.920 --> 03:10:52.079
going to focus on the legs. And I realize that

845
03:10:52.239 --> 03:10:56.239
now that I've mentioned your feet, you'll probably focus on

846
03:10:56.399 --> 03:10:59.600
them anyway, so maybe I should focus on your feet

847
03:10:59.600 --> 03:11:05.200
a little bit it You can have them in your

848
03:11:05.200 --> 03:11:11.680
awareness the same as you have your thighs in your awareness.

849
03:11:12.479 --> 03:11:16.440
Even though we haven't been focusing on your thighs a

850
03:11:16.479 --> 03:11:27.600
few minutes, I've been focusing on your ankles, there's still

851
03:11:27.639 --> 03:11:42.760
that sensation of comfort in your thighs, and there's that

852
03:11:43.200 --> 03:11:53.319
movement of energy because the thighs hold lots of different sensations.

853
03:11:54.719 --> 03:11:59.559
Of course, there's the muscles, the big strong muscles that

854
03:11:59.639 --> 03:12:12.559
we have in our thighs, but the skin on the

855
03:12:12.680 --> 03:12:18.120
outside of the thighs, as in the outside of all

856
03:12:18.200 --> 03:12:27.079
of our body, can be very sensitive, sensitive to touch,

857
03:12:29.840 --> 03:12:43.799
sensitive to temperature, and inside your thighs the bones, there's

858
03:12:44.200 --> 03:12:49.000
the muscle, there's the blood, vessels, the ar trees, to

859
03:12:49.159 --> 03:12:58.040
all this stuff that's inside your thighs. I guess sometimes

860
03:12:58.680 --> 03:13:00.680
it'd be nice if you could actual you put your

861
03:13:00.680 --> 03:13:08.000
fingers inside your thighs and a message, so you can

862
03:13:08.040 --> 03:13:11.559
message on the outside, of course, but to be able

863
03:13:11.600 --> 03:13:14.840
to get deep into the muscles and to be able

864
03:13:14.840 --> 03:13:20.399
to just message inside your thighs, message in the bones

865
03:13:21.280 --> 03:13:28.879
of your leg massage in all the veins and just

866
03:13:29.079 --> 03:13:41.799
gently healing your thighs and you can move down message

867
03:13:41.840 --> 03:13:47.440
and inside your knees, just message in those bones, but

868
03:13:47.520 --> 03:13:54.520
with healing fingertips, spreading that healing energy deep into the

869
03:13:54.719 --> 03:14:04.200
choice of your knees. Of course, there's the back of

870
03:14:04.280 --> 03:14:09.280
your your knee, you know, the inside crease where your

871
03:14:09.399 --> 03:14:16.920
need is. It's a very sensitive area. Very it feels

872
03:14:17.000 --> 03:14:21.040
very nice when you stroke it. That might be because

873
03:14:21.840 --> 03:14:26.920
it's an area that's not really touched very often. It's

874
03:14:26.959 --> 03:14:33.559
almost like a hidden part, that crease in your legs.

875
03:14:33.600 --> 03:14:40.639
It's almost it's like a part that has a sensitivity,

876
03:14:40.719 --> 03:14:51.239
which is a little bit different. Of course, it's protected

877
03:14:51.280 --> 03:15:02.959
by your legs, so you can putting your fingers into

878
03:15:03.000 --> 03:15:12.719
that crease in your legs, fold in between your legs.

879
03:15:13.399 --> 03:15:18.040
You can just message with your fingertips. Imagine your fingertips

880
03:15:18.120 --> 03:15:29.040
going inside message in the muscle tissue you can cause

881
03:15:29.159 --> 03:15:35.879
fielder the bones of your knees heading through your fingertips,

882
03:15:43.239 --> 03:15:48.559
and then as you go down to your calf muscles,

883
03:15:48.920 --> 03:15:50.719
then that's the part. I'd like to be able to

884
03:15:51.479 --> 03:15:58.879
really put my fingertips deep inside my calf muscles, message

885
03:15:58.920 --> 03:16:08.000
in every single tissue of that muscle, healing every part,

886
03:16:13.959 --> 03:16:20.239
and then doing the same for my shins, massage and

887
03:16:20.920 --> 03:16:27.959
generally stroking the bones, generally stroking them, healing in a

888
03:16:28.000 --> 03:16:35.280
loving way because they deserve to be treated. There's the

889
03:16:35.319 --> 03:16:39.280
precious bones that they are, because our legs are so

890
03:16:39.440 --> 03:16:43.680
precious as in all the other parts of our body,

891
03:16:45.479 --> 03:16:59.360
the more precious of any chul on the planet. When

892
03:16:59.399 --> 03:17:09.079
you start to think about your legs in this way,

893
03:17:11.760 --> 03:17:18.479
it can change your perspective. It might sound a bit

894
03:17:21.559 --> 03:17:25.840
a bit silly to start with the idea of having

895
03:17:26.680 --> 03:17:36.680
love for your legs, showing appreciation for your thighs, wanting

896
03:17:36.840 --> 03:17:40.840
to be able to put your hands in your thighs,

897
03:17:42.959 --> 03:17:49.399
massage the muscles and the bones, and to get your

898
03:17:49.440 --> 03:17:57.959
fingers deep in there, releasing all tension, just to show

899
03:17:59.799 --> 03:18:07.120
how how much you care about your legs, how much

900
03:18:07.159 --> 03:18:10.639
you care for what your legs do for.

901
03:18:10.639 --> 03:18:24.319
You regularly, your knees, your calves, your ankles, the strength

902
03:18:24.440 --> 03:18:27.239
of your ankles.

903
03:18:28.360 --> 03:18:33.079
Considering how thin they are compared to the rest of

904
03:18:33.120 --> 03:18:42.959
your legs, especially your thighs. Yeah, they're so strong, so flexible,

905
03:18:46.719 --> 03:18:59.520
absolutely amazing things. Your ankles are truly a gift because

906
03:18:59.520 --> 03:19:08.360
of what they do for you, supporting all that weight,

907
03:19:10.280 --> 03:19:14.719
regardless of how what weight you are, even if you

908
03:19:14.799 --> 03:19:19.559
only eat ate stone, there's still a lot of weight

909
03:19:19.799 --> 03:19:26.520
for these little ankles. Now I'm a lot heavier than

910
03:19:26.520 --> 03:19:36.680
eight stone. Double down, get my ankles support my body

911
03:19:37.239 --> 03:19:43.479
all the time or the they do give off a

912
03:19:43.600 --> 03:19:49.600
sigh of relief when I sit down. That's my whole legs.

913
03:19:49.680 --> 03:20:00.239
Do my feet feel also? Go my toes clap, they're

914
03:20:00.280 --> 03:20:28.760
so happy. Your legs really are amazing. And I know

915
03:20:29.159 --> 03:20:35.600
that talking about talking about your legs is probably possibly

916
03:20:35.799 --> 03:20:40.520
among the most most boring things you've ever heard anyone say.

917
03:20:41.399 --> 03:20:48.920
Possibly you're boring or not. Everything I said is true.

918
03:20:51.319 --> 03:21:06.239
Your legs are amazing. Your legs deserve not just respect,

919
03:21:12.040 --> 03:21:24.360
They deserve to relax deeply. They deserve to take some

920
03:21:24.559 --> 03:21:30.600
time out of the day to just let go completely.

921
03:21:48.479 --> 03:22:06.360
Your legs really can relax. And because the legs are

922
03:22:06.520 --> 03:22:11.799
so such a most, you know, very important part of

923
03:22:11.920 --> 03:22:15.719
your body. When you relax your legs, the rest of

924
03:22:15.799 --> 03:22:27.360
your body also naturally follows in that journey of comfort.

925
03:22:35.479 --> 03:22:39.360
I can feel it in my hips. My hips feel

926
03:22:40.000 --> 03:22:48.000
really loose, and also my lower back as well. My

927
03:22:48.120 --> 03:22:53.879
lower back really feels it feels stretched, even though I'm

928
03:22:53.920 --> 03:23:00.200
just sitting in a chair and there's no stretching as

929
03:23:00.239 --> 03:23:03.360
far as I'm aware that I'm doing. It's almost as

930
03:23:03.360 --> 03:23:07.319
if the muscles are just relaxed so much that there

931
03:23:07.399 --> 03:23:16.159
is a natural stretch as the tension has reduced a lot.

932
03:23:32.440 --> 03:23:35.559
And I'm now going to count down from ten down

933
03:23:35.559 --> 03:23:46.920
to one, and you can continue to feel wonderfully relaxed.

934
03:23:50.719 --> 03:24:33.879
Ten nine, eight, seven, six, five, four three two one relax.

935
03:24:41.719 --> 03:24:45.559
So I'm just going to count down from five down

936
03:24:45.600 --> 03:24:50.079
to one. And as a countdown, if you just focus

937
03:24:50.159 --> 03:24:58.120
on the numbers, just the numbers counting down, and notice

938
03:24:58.959 --> 03:25:07.040
how you feel in this moment as you hear the

939
03:25:07.120 --> 03:25:15.239
numbers counting down, knowing that those numbers counting down represent

940
03:25:16.200 --> 03:25:25.239
you feeling calmer, not just in your body, but also

941
03:25:27.479 --> 03:25:34.680
relaxing your mind. Just notice how you feel. There's nothing

942
03:25:35.360 --> 03:25:40.719
to do, there's nothing to say, there's nothing to think about.

943
03:25:43.760 --> 03:26:32.719
Starting with number five four three two one. Now, as

944
03:26:32.799 --> 03:26:45.159
you notice the gradual letting go of the tension in

945
03:26:45.239 --> 03:26:52.479
your body, you may also begin to notice and be

946
03:26:52.600 --> 03:27:01.399
aware of how your mind is starting to slow down.

947
03:27:03.879 --> 03:27:10.239
This is just a natural thing that happens. It's not

948
03:27:10.440 --> 03:27:16.360
really a special procedure. It's just natural because is your

949
03:27:16.920 --> 03:27:22.920
body relaxes, your mind also starts to relax. And the

950
03:27:23.000 --> 03:27:26.680
more your mind relaxes, the more your body relaxes. It's

951
03:27:26.799 --> 03:27:39.079
just a continuous circle of relaxation. And is that calmness

952
03:27:39.079 --> 03:27:46.280
that comes from relative quietness. You know, even even if

953
03:27:46.280 --> 03:27:53.879
there's background sounds either your side orline, it's still going

954
03:27:53.959 --> 03:27:59.040
to be quite calm. You know, you haven't got the

955
03:27:59.120 --> 03:28:04.280
television arm, there's no music in the background unless you're

956
03:28:04.319 --> 03:28:11.920
listening to the recorded with music. Of course, you're very

957
03:28:12.079 --> 03:28:14.000
likely not going to be sitting in a room with

958
03:28:14.040 --> 03:28:18.879
other people. Of course you might be, but generally it's

959
03:28:19.559 --> 03:28:22.120
more ideal if you can do this on your own,

960
03:28:23.479 --> 03:28:33.680
so no distractions, and when you stop thinking about stuff,

961
03:28:40.120 --> 03:28:50.440
relaxation automatically rises a sense of comfort starts to grow,

962
03:28:54.920 --> 03:29:01.719
and without trying to build it up into something fantastical

963
03:29:02.000 --> 03:29:13.760
or something magical, this is just a natural process, something

964
03:29:13.879 --> 03:29:24.120
that's easy to accomplish. In fact, it's almost you know,

965
03:29:24.200 --> 03:29:31.079
the sense of relaxing completely happens really when you put

966
03:29:31.200 --> 03:29:35.120
no effort into it. It's not something that you can

967
03:29:35.200 --> 03:29:47.120
really force. It's something that happens naturally. And part of

968
03:29:47.239 --> 03:29:57.440
the process of this recording and others is simply two

969
03:29:59.040 --> 03:30:09.479
allow you to take advantage of this space this time,

970
03:30:12.440 --> 03:30:23.360
to just let go, to just be here, to be

971
03:30:23.959 --> 03:30:37.399
in tune with how you feel, yet with the intention

972
03:30:39.639 --> 03:30:51.120
of wanting to relax deeply and maybe even to fall asleep,

973
03:30:52.239 --> 03:30:57.440
depending on what it is that you wish for yourself

974
03:30:59.159 --> 03:31:14.280
in this moment. As we know, relaxing is the majority

975
03:31:15.479 --> 03:31:19.920
of the process of falling asleep. The actual falling asleep

976
03:31:20.000 --> 03:31:26.799
part is the tiny bit at the end. The deeper

977
03:31:28.120 --> 03:31:50.399
relaxed you become, the easier you find yourself drifting. But

978
03:31:50.520 --> 03:31:57.120
you can also if you choose stay focused on my

979
03:31:57.319 --> 03:32:25.319
voice and really enjoy the process of gradually relaxing each

980
03:32:25.840 --> 03:32:52.360
muscle in your body effortlessly and just observing the sensation

981
03:32:57.680 --> 03:33:13.319
of letting go completely. This time, I'm going to count

982
03:33:13.399 --> 03:33:23.479
from six down to one, and you can notice your

983
03:33:23.639 --> 03:33:33.959
mind calming down more with each number that you hear

984
03:33:34.319 --> 03:33:50.239
me say naturally, feeling calm and slow and be peaceful

985
03:33:56.159 --> 03:36:48.399
sex fivehhhhhh, four, three, two, one, being aware of how

986
03:36:48.479 --> 03:37:04.239
your mind to slow right down, sinking deep please into relaxation.

987
03:37:17.959 --> 03:37:24.719
And as you focus on your mind, you may notice

988
03:37:25.000 --> 03:37:34.159
that there are some thoughts still there, maybe some stubborn

989
03:37:34.319 --> 03:37:50.120
thoughts that for some reason perhaps need your attention. That's

990
03:37:50.200 --> 03:37:58.840
what you can do is send love to those thoughts.

991
03:38:02.120 --> 03:38:13.000
Sprinkle those thoughts with love my little petals from a flower,

992
03:38:14.040 --> 03:38:20.920
just sprinkle it over them. Petals fill good love towards

993
03:38:21.079 --> 03:38:28.360
those thoughts. To let those thoughts smother. You're not abandon

994
03:38:28.520 --> 03:38:36.719
in them, You just need them. You require them to

995
03:38:37.000 --> 03:38:56.760
just calm down, slow down, quiet down for now. So

996
03:38:56.920 --> 03:39:02.200
as you focus on those remaining thoughts, as we count

997
03:39:02.280 --> 03:39:08.000
down this time from seven down to one. With each number,

998
03:39:11.000 --> 03:39:23.520
just imagine sprinkling those flower petals of love, kindness, gratitude

999
03:39:26.760 --> 03:39:36.319
over those thoughts, which will allow them to just melt

1000
03:39:36.399 --> 03:39:51.399
away and relax deeply. With every number, those thoughts will

1001
03:39:51.479 --> 03:40:28.239
become more and more relaxed. Starting with number seven six

1002
03:40:46.079 --> 03:42:43.120
five four three one. Lets you now notice how relaxed

1003
03:42:46.959 --> 03:43:06.040
your feeling in your body. We're going to focus on

1004
03:43:06.200 --> 03:43:18.040
your hands, because the more relaxed your hands are, the

1005
03:43:18.200 --> 03:43:40.040
more relaxed your body and mind are. You focus on

1006
03:43:40.239 --> 03:43:50.799
your hands and your fingers. There's nothing needed to be done.

1007
03:43:51.799 --> 03:43:56.840
There's no clenching the fists or tents in the fingers

1008
03:43:56.959 --> 03:44:10.520
or anything like that. It's just noticing and focusing on

1009
03:44:10.760 --> 03:44:38.879
your hands, noticing how they feel. Because the more relaxed

1010
03:44:39.399 --> 03:44:49.079
your hands feel, the calmer your mind feels, and the

1011
03:44:49.399 --> 03:45:06.360
more the comforts you feel throughout your body. She may

1012
03:45:08.799 --> 03:45:51.920
have already noticed you mind is starting to draft, like said,

1013
03:45:56.000 --> 03:46:10.639
just on your hands and fingers, allowing them to experience

1014
03:46:13.319 --> 03:46:21.559
a real deepening of that relaxation in your hands and fingers,

1015
03:46:27.600 --> 03:46:49.920
more and more relaxed. With each number from eight down

1016
03:46:50.079 --> 03:47:03.680
to one. You can almost feel that eating relaxing energy

1017
03:47:04.799 --> 03:47:25.600
spreading into your hands and fingers, becoming more relaxing with

1018
03:47:26.079 --> 03:47:39.760
each number you hear, going down eight down to one,

1019
03:47:44.079 --> 03:47:55.360
drifting drifting again, starting with.

1020
03:47:59.799 --> 03:47:59.840
No.

1021
03:48:07.479 --> 03:52:01.000
Eight seven, six five three, just being here now, nothing

1022
03:52:01.120 --> 03:52:10.959
to think about, nothing to do, nothing to say, and

1023
03:52:11.280 --> 03:52:22.520
everything just feels calmer, and this is your natural state

1024
03:52:22.639 --> 03:52:31.079
of being. This is how you just normally feel when

1025
03:52:31.639 --> 03:52:38.760
you take away all of that other stuff that we add,

1026
03:52:40.639 --> 03:52:56.399
nothing like stress and worrying and overthinking, anxiety, tension, just

1027
03:52:56.760 --> 03:53:03.440
generally thinking about stuff. You take that away, which is

1028
03:53:03.520 --> 03:53:03.959
what we do.

1029
03:53:04.719 --> 03:53:05.120
What we do.

1030
03:53:05.440 --> 03:53:22.719
Now you're left with a real sense of peacefulness, which

1031
03:53:22.920 --> 03:53:32.760
comes to you very quickly, because ultimately it's just a feeling,

1032
03:53:37.159 --> 03:53:44.959
a feeling and comfort. It's almost as if you've gone

1033
03:53:45.000 --> 03:53:53.479
inside yourself and you've found a special place where everything

1034
03:53:56.840 --> 03:54:05.120
is peaceful, the place where you can film relaxed and

1035
03:54:05.319 --> 03:54:14.079
your natural sense and comfort, the place where you can

1036
03:54:14.239 --> 03:54:23.680
be here where you can accept yourself who you are,

1037
03:54:26.239 --> 03:54:32.200
the place where you're not trying to please anybody else,

1038
03:54:32.760 --> 03:54:45.479
in the place where you can actually not just love yourself,

1039
03:54:45.600 --> 03:54:51.040
but in some ways more importantly, you can like yourself,

1040
03:54:53.559 --> 03:55:10.840
appreciate who you are, a sense of gratitude. It's in

1041
03:55:10.959 --> 03:55:22.159
the air around you. That's also a place where you

1042
03:55:24.520 --> 03:55:32.479
can actually feel the healing energy soaking into your body.

1043
03:55:39.159 --> 03:55:44.200
Healing energy soaking into your body.

1044
03:55:49.319 --> 03:55:50.799
The healing energy.

1045
03:55:50.879 --> 03:56:01.920
Spreads through your veins, traveling to each every single part

1046
03:56:03.600 --> 03:56:12.719
of your body. When you start to realize that actually

1047
03:56:13.559 --> 03:56:19.639
that healing energy it's not just entered into your brain,

1048
03:56:22.440 --> 03:56:31.959
it's become part of your brain, and the spinal fluid

1049
03:56:34.639 --> 03:56:45.360
is now mixed with healing energy, not just allowing you

1050
03:56:45.680 --> 03:56:53.680
to feel so much more relaxed and healthy in this moment,

1051
03:56:58.159 --> 03:57:07.600
but also you start to realize that actually, what's happening

1052
03:57:07.840 --> 03:57:18.440
now without healing relaxing energy spreading through your body is

1053
03:57:18.680 --> 03:57:29.399
actually changing your life. It's actually changing the way you're

1054
03:57:29.520 --> 03:57:35.959
going to feel not just now, but tomorrow and the

1055
03:57:36.079 --> 03:57:45.840
next day. As your health improves, not just your physical health,

1056
03:57:45.959 --> 03:57:53.319
but your mental health. Things that used to bother you

1057
03:57:53.520 --> 03:58:00.639
in the past, for some reason, no longer have the

1058
03:58:00.799 --> 03:58:09.719
effect that they used to because something has changed deep

1059
03:58:10.200 --> 03:58:20.799
within you. Maybe things that used to cause you to

1060
03:58:21.000 --> 03:58:33.280
feel anger no longer have that power to control you

1061
03:58:35.799 --> 03:58:42.079
the way they seem to be able to before. As

1062
03:58:42.200 --> 03:58:53.719
you realize that you're the one who decides what affects you,

1063
03:58:57.399 --> 03:59:06.200
you're the one who decides to feel relaxed and calm

1064
03:59:07.799 --> 03:59:23.879
when you choose to enjoy noticing these natural developments of healing,

1065
03:59:26.440 --> 03:59:35.040
continuing to grow and improve your life day by day,

1066
03:59:40.920 --> 03:59:49.159
including of course, your ability to relax so much easier

1067
03:59:54.120 --> 04:00:05.399
than sleeping most natural thing in the world to you,

1068
04:00:09.920 --> 04:00:17.079
because falling asleep is something that you've done so many

1069
04:00:17.280 --> 04:00:25.079
times in your life, and you know that you were born,

1070
04:00:26.600 --> 04:00:33.200
as we all were, with the ability to fall asleep naturally.

1071
04:00:37.440 --> 04:00:49.239
We're born with that ability to just drift off into

1072
04:00:49.399 --> 04:01:02.280
a deep, healing sleep. Even when we're kids, sometimes we'll

1073
04:01:02.360 --> 04:01:06.680
fall asleep and we don't even want to try to

1074
04:01:06.680 --> 04:01:11.399
take a stay awake. Maybe it's a birthday in the morning,

1075
04:01:11.559 --> 04:01:15.879
or it's Christmas or holiday or something we look forward to.

1076
04:01:16.479 --> 04:01:20.520
We don't want to go to sleep. But the more

1077
04:01:21.079 --> 04:01:25.959
we want to stay awake, the more we just start

1078
04:01:26.079 --> 04:01:34.799
to drift. And the more you fight drifting, we'll try

1079
04:01:34.840 --> 04:01:40.000
to stop yourself and drift in asleep, the deeper and

1080
04:01:40.239 --> 04:01:51.760
stronger that drifting becomes. Because we're born not just with

1081
04:01:52.000 --> 04:01:58.440
the need to relax deeply and to naturally fall asleep,

1082
04:02:01.680 --> 04:02:15.000
but it's our birthright, it's part of our DNA, and

1083
04:02:15.239 --> 04:02:20.719
sometimes as we get older in life, perhaps at times

1084
04:02:21.600 --> 04:02:35.600
we have forgotten relaxing completely. It's not only a wonderfully

1085
04:02:36.000 --> 04:03:00.159
pleasant experience, it's also really easy. It's very very easy.

1086
04:03:01.399 --> 04:03:01.959
To let go.

1087
04:03:03.959 --> 04:03:13.600
Because That's all it is, is just deciding to let go.

1088
04:03:18.799 --> 04:03:24.799
And when you press the play button on my recordings,

1089
04:03:26.680 --> 04:03:33.959
you have given permission for my voice to relax you.

1090
04:03:37.680 --> 04:03:41.200
When you press that play button, you have given me

1091
04:03:41.399 --> 04:03:53.120
permission for my words to effect. You're in a positive,

1092
04:03:56.520 --> 04:04:15.239
only a positive way, opening up your mind to useful

1093
04:04:16.840 --> 04:04:33.280
and healing suggestions that can have such an amazing effect

1094
04:04:36.120 --> 04:04:47.479
on how you feel right now, as well as those

1095
04:04:47.879 --> 04:04:57.399
changes that continue long after the recording ends, Those changes

1096
04:04:58.239 --> 04:05:11.959
within you to continue to flourish and grow, transforming your

1097
04:05:12.079 --> 04:05:24.959
life in a positive, beautiful way, allowing you to move

1098
04:05:26.280 --> 04:05:31.600
forward in your life in the direction that you choose

1099
04:05:33.120 --> 04:05:49.239
for yourself. And this feeling, this feeling that you can

1100
04:05:49.440 --> 04:06:13.840
experience a safety, comfort, calmness, just feels so nice. It's

1101
04:06:14.000 --> 04:06:28.159
such a healthy place to be, and that positivity pros

1102
04:06:29.440 --> 04:06:47.040
within you each and every day. Moving forward, you're going

1103
04:06:47.159 --> 04:06:57.920
to find that you're more relaxed physically and in your

1104
04:06:58.040 --> 04:07:08.079
mind is all relaxed. And it's not that you're thinking slower.

1105
04:07:10.360 --> 04:07:14.000
It's just that your mind will be less clogged up

1106
04:07:15.079 --> 04:07:28.399
with unnecessary negativity because from now on, your mind rejects negativity.

1107
04:07:32.399 --> 04:07:40.639
From now on, you're going to start noticing when negativity arises,

1108
04:07:44.280 --> 04:07:55.399
and you can just say stop, stop and that negativity

1109
04:07:57.879 --> 04:08:13.600
will turn around and leave if you alone, stop and

1110
04:08:13.760 --> 04:08:28.879
then negativity would disappear. And as you notice that you

1111
04:08:30.280 --> 04:08:43.479
feel way more relaxed than you probably expected, you can

1112
04:08:43.799 --> 04:08:52.879
now congratulate yourself because you are the person that has

1113
04:08:53.079 --> 04:08:59.239
done this. You are the one that has opened your

1114
04:08:59.440 --> 04:09:08.680
mind up to the simple facts. You can feel more

1115
04:09:08.760 --> 04:09:18.840
relaxed than your body and in your mind, you've opened

1116
04:09:18.959 --> 04:09:24.399
your mind up to the birthright of being able to

1117
04:09:24.680 --> 04:09:41.280
just fall asleep easily when you choose. And that's a

1118
04:09:41.479 --> 04:09:48.440
nice feeling. Don't you think it feels nice? Doesn't it?

1119
04:09:51.600 --> 04:09:58.440
To feel calm, fall, that healing energy is spreading through

1120
04:09:58.520 --> 04:10:11.920
your body in your mind. Spend time a special place

1121
04:10:12.360 --> 04:10:29.200
where negativity can no longer enter. Negativity is banned. It's bad,

1122
04:10:30.639 --> 04:10:37.399
it's not allowed entry. Doesn't it doesn't. This doesn't deserve

1123
04:10:37.479 --> 04:10:45.680
to be here, doesn't belong here. Negativity has no place

1124
04:10:46.719 --> 04:11:03.520
in your life, which makes room for more comfort, more healing,

1125
04:11:05.639 --> 04:11:31.040
more relaxation, more peace. It feels nice, doesn't it.

1126
04:11:32.879 --> 04:11:37.040
Just let go.

1127
04:11:39.000 --> 04:11:58.879
With everything. I'm gonna count down now from twenty down

1128
04:11:58.959 --> 04:12:08.319
to one. You can continue to relax. If you choose,

1129
04:12:08.799 --> 04:12:22.319
you can drift to sleep with every number you hear

1130
04:12:22.479 --> 04:12:34.040
me say, you can fill twice as relaxed, or if

1131
04:12:34.079 --> 04:14:41.000
you choose, you can fill twice sleeping now twenty mm nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, well, eleven, ten, nine, eight, seven,

1132
04:14:49.799 --> 04:14:59.000
six five.

1133
04:15:05.879 --> 04:15:40.959
Oh oh, this is your time.

1134
04:15:43.440 --> 04:15:57.799
To just take a break, your time to relax, to

1135
04:15:57.920 --> 04:16:10.799
allow your mind to slip out, to give yourself permission

1136
04:16:15.559 --> 04:16:29.520
to take a break from everything. Endure the only person

1137
04:16:30.319 --> 04:16:36.200
that can make that decision. You're the only person that

1138
04:16:36.360 --> 04:16:56.239
can actually tell your mind just relax, to just take

1139
04:16:56.360 --> 04:17:09.520
some time off so that you can focus on your body,

1140
04:17:10.520 --> 04:17:25.479
getting in touch with how you feel physically, and in

1141
04:17:25.559 --> 04:17:33.319
the process of this body scanned where you focus on

1142
04:17:33.520 --> 04:17:43.639
different parts of your body, those parts that you focus

1143
04:17:43.760 --> 04:17:55.520
on and observe. Even though you're not purposely requesting for

1144
04:17:55.680 --> 04:18:01.719
those parts of your body to relax, it's kind of expected.

1145
04:18:03.280 --> 04:18:08.840
You expect when you listen to my voice to feel

1146
04:18:09.840 --> 04:18:23.559
more relaxed naturally, because when you're listening to me, your

1147
04:18:23.639 --> 04:18:35.920
attention is focused on my words, and as my words

1148
04:18:36.840 --> 04:18:47.040
guide you to focus on those parts of your body,

1149
04:18:50.840 --> 04:19:12.959
your focus increases, which actually calms your mind. And when

1150
04:19:13.040 --> 04:19:32.360
your mind comes down, your body relaxes. And when your

1151
04:19:32.440 --> 04:19:56.239
body calms down, your mind relaxes. And then do we've

1152
04:19:56.360 --> 04:20:06.559
not really started focus on your body? You can already

1153
04:20:08.239 --> 04:20:21.680
feel that healing energy spreading through your body, pushing out

1154
04:20:25.159 --> 04:20:35.680
stress and tension, healing all the parts of your body,

1155
04:20:37.639 --> 04:20:45.280
including your skin, your bones, your blood, all of your

1156
04:20:45.399 --> 04:20:51.239
walkings inside your body, all of the muscles, all of

1157
04:20:51.319 --> 04:20:58.719
the fat, all of everything, every hair on your body

1158
04:21:00.959 --> 04:21:03.280
is filled with that healing energy.

1159
04:21:11.280 --> 04:21:12.000
And when your.

1160
04:21:11.959 --> 04:21:32.040
Brain fills without healing energy, the feeling of comfort, relaxation.

1161
04:21:35.040 --> 04:21:45.840
Increases, deeply increases.

1162
04:21:51.440 --> 04:22:05.159
In a way that your mind dance to feel perhaps

1163
04:22:05.399 --> 04:22:18.479
bit drowsing because it's not needed, and it may start

1164
04:22:21.799 --> 04:22:37.360
to drift if that's what's needed. So if you're listening

1165
04:22:37.639 --> 04:22:43.840
to this and what you need is deep relaxation, that's.

1166
04:22:43.680 --> 04:22:44.239
What you get.

1167
04:22:46.479 --> 04:22:54.040
If what you need is to fall asleep naturally and easily,

1168
04:22:55.000 --> 04:23:08.280
that's your mind drifts. That's awesome. What will happen because

1169
04:23:08.479 --> 04:23:16.280
by pressing a play button on the podcast and listening

1170
04:23:16.440 --> 04:23:26.440
to me, give permission your body and your wind. In fact,

1171
04:23:31.360 --> 04:23:35.639
you give the command to your body and your wind

1172
04:23:35.959 --> 04:23:48.360
to relax deeply and to drift off to sleep. If

1173
04:23:48.639 --> 04:24:03.680
that's what you want or need. Then as I focus

1174
04:24:05.360 --> 04:24:15.399
on the different parts of your body, you may start

1175
04:24:15.719 --> 04:24:23.680
to just drift, and then you come back again and

1176
04:24:23.920 --> 04:24:28.760
you hear me talkin I'm focusing on a different part

1177
04:24:28.959 --> 04:24:43.200
of your body. You may find yourself drifting ben and

1178
04:24:43.319 --> 04:24:51.559
realize you're drifting. Until you stop drifting, you're alert again

1179
04:24:52.559 --> 04:24:58.280
to my voice. Focusing on a different part of your

1180
04:24:58.399 --> 04:25:10.440
body starts to relaxee depat because that drifting, it's basically

1181
04:25:10.719 --> 04:25:23.079
you already in the sleep zone. And the more you drift,

1182
04:25:23.799 --> 04:25:33.799
the longer you drift, the longer you drift. Eventually that

1183
04:25:34.040 --> 04:25:44.200
drifting continues into sleep, and that's the last you remember

1184
04:25:46.280 --> 04:25:54.440
until you wake up in your own time when you

1185
04:25:54.760 --> 04:26:03.159
experienced the right amount of sleep for you, Because when

1186
04:26:03.159 --> 04:26:12.600
you do, and if you don't fall asleep, it's extremely pleasant.

1187
04:26:15.319 --> 04:26:36.680
So relaxing, so deep healing sleep, I feel so nice

1188
04:26:38.840 --> 04:26:48.760
to relax since your own body and mind. If you

1189
04:26:49.000 --> 04:26:58.239
feel that healing energy is spreading through you, relaxing so deeply.

1190
04:27:03.680 --> 04:27:03.760
A.

1191
04:27:07.440 --> 04:27:42.920
Start to focus on your eyes, moving down to joe down,

1192
04:27:43.559 --> 04:29:13.959
till back your shoulders, chest, spine, ms your legs, your faint,

1193
04:29:22.760 --> 04:29:55.200
your zides spreading gray side, your body feeding you up.

1194
04:29:58.040 --> 04:30:11.559
Now let's focus again on parts of your body, focusing

1195
04:30:11.719 --> 04:30:22.719
this time on your forehead. Now on your mouth, your lips,

1196
04:30:24.719 --> 04:30:44.639
your tongue, a whole of your mouth. Focus on your fingers.

1197
04:30:50.000 --> 04:30:54.600
Maybe you could move your fingers a little bits. You

1198
04:30:54.760 --> 04:31:10.360
can focus on each one individually, both hands and even

1199
04:31:10.440 --> 04:31:14.120
though if you focus on both of your hands now

1200
04:31:15.799 --> 04:31:24.120
it almost seemed to just melt into one. Where is

1201
04:31:24.200 --> 04:31:32.319
your right hand starting left hand and almasked as if

1202
04:31:35.079 --> 04:31:50.479
just mixed together. Now focusing on your knees, just noticing

1203
04:31:51.799 --> 04:32:15.200
how your knees hell now, like I said, alpers, like

1204
04:32:15.440 --> 04:32:27.479
you said, by a few howers, just absurd the faith

1205
04:32:30.319 --> 04:32:31.879
of holms.

1206
04:32:55.440 --> 04:32:58.760
Now, like you say, I'm.

1207
04:32:58.760 --> 04:35:14.840
Sorry, Opsis, it's a coup of sensations, as I just said. Now,

1208
04:35:17.759 --> 04:36:15.680
your toes, you faint, you toos feel nice too, sent

1209
04:36:25.919 --> 04:36:48.360
how you insire body feels, not to sing, how your

1210
04:36:48.680 --> 04:37:40.560
mind feels. Now, lett him go, letting go, letting go everything,

1211
04:37:48.799 --> 04:38:30.319
letting go, letting go, letting go, h everything, everything. I'm

1212
04:38:30.360 --> 04:38:34.240
going to start now, and i'd like you just first

1213
04:38:34.279 --> 04:38:39.799
of all, just to see yourself lying down on that

1214
04:38:39.959 --> 04:38:45.919
message table lying on your front, your head is supported,

1215
04:38:46.319 --> 04:38:55.080
your arms are supported, and you feel comfortable and breathing

1216
04:38:55.279 --> 04:39:04.680
is really easy, and you feel you feel confident in

1217
04:39:04.799 --> 04:39:07.000
how you look as well. So there's none of that

1218
04:39:07.159 --> 04:39:13.919
issue of body problems or shyness, because I'm a professional

1219
04:39:15.080 --> 04:39:21.479
and this is a therapy session, so none of that

1220
04:39:21.639 --> 04:39:31.840
stuff matters whatsoever. This is about you. This is about

1221
04:39:32.240 --> 04:39:40.360
how you feel and how you can enjoy that sense

1222
04:39:40.439 --> 04:39:46.479
of comfort and relaxation that comes from letting go and

1223
04:39:46.680 --> 04:39:54.799
allowing my hands and my fingers to relax you by

1224
04:39:54.840 --> 04:40:03.080
a message in your body. So I want to start

1225
04:40:03.159 --> 04:40:08.000
off just by placing my hands on the back of

1226
04:40:08.080 --> 04:40:13.000
your head, just gently, just so you can feel my

1227
04:40:13.200 --> 04:40:21.720
hands feel like really on you. So you can maybe

1228
04:40:21.759 --> 04:40:23.880
feel the warmth of my hands on the back of

1229
04:40:24.000 --> 04:40:29.919
your head. With my hands to the side of your head,

1230
04:40:30.919 --> 04:40:37.479
not pressing, but just holding there very gently, maybe over

1231
04:40:37.560 --> 04:40:41.240
your ears, and a little bit on your face, just

1232
04:40:41.360 --> 04:40:46.799
so you can feel my hands so you can become

1233
04:40:46.840 --> 04:40:59.759
accustomed to them. And now put my hands on the

1234
04:41:00.119 --> 04:41:04.919
keep your head again and gently let them slide down

1235
04:41:07.479 --> 04:41:17.000
onto the back of your neck. You can feel my

1236
04:41:17.240 --> 04:41:27.439
hands gently stroking the back of your neck to start with,

1237
04:41:32.040 --> 04:41:36.040
just so you can get used to the feeling of

1238
04:41:36.200 --> 04:41:43.680
my hands on your skin, get accustomed to realize that

1239
04:41:44.200 --> 04:41:54.279
you're safe and it's all good, it's all fine, and

1240
04:41:54.360 --> 04:41:58.479
I'm going to start gently messaging the muscles in the

1241
04:41:58.560 --> 04:42:14.439
back of your neck with both hands. And this is

1242
04:42:14.479 --> 04:42:20.759
a very trusting situation, really, because our next is so

1243
04:42:21.080 --> 04:42:26.080
fragile and to have someone have their hands around your

1244
04:42:26.200 --> 04:42:31.080
neck in that way can sometimes be problematic for people,

1245
04:42:32.319 --> 04:42:36.759
which is why massages are quite good, because it allows

1246
04:42:36.840 --> 04:42:51.119
you to relax and get in touch with trust, to

1247
04:42:51.240 --> 04:43:03.799
feel peaceful and calm. There's a massage the sides of

1248
04:43:03.880 --> 04:43:11.799
your neck, gently moving from the bottom of your neck.

1249
04:43:13.520 --> 04:43:16.000
It would be sort of near where your shoulders start,

1250
04:43:16.080 --> 04:43:23.159
I guess, all the way up to your jaw, your ears,

1251
04:43:23.599 --> 04:43:29.319
kind of area the side of your neck. Of course,

1252
04:43:29.360 --> 04:43:31.880
it's a lot longer than the front of your neck.

1253
04:43:44.880 --> 04:43:51.959
And massage in the back of your neck, especially that

1254
04:43:52.200 --> 04:44:01.639
area where perhaps we hold tension, and there's that area's message.

1255
04:44:02.000 --> 04:44:06.080
You can actually feel a sense of release in the

1256
04:44:06.159 --> 04:44:14.040
back of your neck and maybe you can breathe it

1257
04:44:14.159 --> 04:44:19.599
out as well. Notice how it feels, Notice how you

1258
04:44:19.799 --> 04:44:33.479
feel they're moving down to that area between your neck

1259
04:44:33.560 --> 04:44:43.319
and your shoulders, that muscle area. Starting to message that

1260
04:44:43.520 --> 04:44:47.759
area on both sides. I mean, this would be the

1261
04:44:47.919 --> 04:44:50.720
area that a lot of people would message if they

1262
04:44:50.759 --> 04:44:55.560
were going to give you like a shoulder message. Even

1263
04:44:55.680 --> 04:44:59.599
that's not technically the shoulders, but it's all the muscles

1264
04:44:59.599 --> 04:45:05.680
at least to the shoulders from the neck and a

1265
04:45:05.799 --> 04:45:11.759
game that can hold tension and stress, and when massaged

1266
04:45:12.680 --> 04:45:19.919
sometimes a nice deep message is useful, and you decide

1267
04:45:20.080 --> 04:45:37.279
how deep that message is and just allow my knuckles

1268
04:45:38.400 --> 04:45:42.479
just to dig in to get to those muscles and

1269
04:45:42.599 --> 04:45:51.880
to really relaxed and all the time and being firm

1270
04:45:52.520 --> 04:46:09.639
yet gentle with you and just stroking down the area

1271
04:46:12.479 --> 04:46:18.040
to your actual shoulders, moving to the muscles of your

1272
04:46:18.080 --> 04:46:29.119
shoulders and maybe initially just pulling up the shoulders a

1273
04:46:29.159 --> 04:46:32.560
little bit off the table just to give you a

1274
04:46:32.599 --> 04:46:43.159
little bit of a stretch, but very gently, and you've

1275
04:46:43.200 --> 04:46:46.360
got the muscles at the front of your shoulders, the

1276
04:46:46.599 --> 04:46:57.479
sides and the back. Again, this is a part that

1277
04:46:57.639 --> 04:47:02.880
can really take quite a bit of pressure, quite a

1278
04:47:02.959 --> 04:47:13.159
bit of needing if if you wish to really release

1279
04:47:13.360 --> 04:47:21.680
the tension to really get into those muscles, and you

1280
04:47:21.759 --> 04:47:26.159
can let your fingers in there make you feel really nice.

1281
04:47:28.119 --> 04:47:35.680
Sometimes it's just being stroked gently or being massaged quite strongly,

1282
04:47:39.479 --> 04:47:49.360
can all be beneficial to the relaxation with the muscles

1283
04:47:49.439 --> 04:48:09.080
in your shoulders. Now to move down your arms, were

1284
04:48:09.159 --> 04:48:13.159
doing one arm at a time, Starting with your right arm.

1285
04:48:19.720 --> 04:48:23.360
What I'll do is I just lift your arm up,

1286
04:48:24.279 --> 04:48:29.360
just hold it to the side of you that where

1287
04:48:29.360 --> 04:48:35.840
it still be attached, and I just message the tops

1288
04:48:35.880 --> 04:48:49.279
of your arms all the way down to your forearms

1289
04:48:52.040 --> 04:49:15.919
into your wrists, gently massaging that parts, the softer part

1290
04:49:16.040 --> 04:49:22.680
which is the underpart of the arm, which leads to

1291
04:49:22.799 --> 04:49:28.200
the crease in your rowbow the inside it's much more

1292
04:49:28.360 --> 04:49:45.799
sensitive skin. Sometimes just having that stroked can feel really nice,

1293
04:49:48.520 --> 04:49:50.200
pleasurable and relaxing.

1294
04:49:58.959 --> 04:50:00.119
Now moving down.

1295
04:50:01.439 --> 04:50:13.799
To your right hand, just holding your hand in both

1296
04:50:13.840 --> 04:50:23.479
of my hands, just pressing gently on the back of

1297
04:50:23.560 --> 04:50:34.880
your hand, stretching your fingers ever slightly at the same

1298
04:50:35.040 --> 04:50:50.319
time pressing down and massaging each finger, and then starting

1299
04:50:50.479 --> 04:51:01.400
to massage the palms of their hand. Turning the hand,

1300
04:51:03.840 --> 04:51:14.040
stretching it gently and actually having your handheld can really

1301
04:51:14.159 --> 04:51:21.639
be an emotional experience sometimes even if it is a stranger.

1302
04:51:23.639 --> 04:51:27.240
So when you don't know very well, like a massage

1303
04:51:27.599 --> 04:51:41.279
person or a therapist. Maybe because it's intimate. You can

1304
04:51:41.360 --> 04:51:54.279
feel nice, you can feel safe. And as I put

1305
04:51:54.400 --> 04:52:03.000
that right arm back down where it was, to do

1306
04:52:03.159 --> 04:52:14.919
the same with your left arm, exactly the same, massaging

1307
04:52:15.279 --> 04:52:20.439
the muscles in your arm all the way down. Do

1308
04:52:20.479 --> 04:52:33.040
you arrest, stroking the inside of your arm, just being

1309
04:52:33.279 --> 04:52:47.200
gentle or as firm as you require, and then massaging

1310
04:52:48.000 --> 04:53:02.959
your left hand, stretching the fingers gently, massage in the

1311
04:53:03.200 --> 04:53:22.639
palm of your left hand. You feel so so relaxing,

1312
04:53:30.319 --> 04:53:48.080
so comforting, and I'll just rest your left arm back down.

1313
04:53:55.400 --> 04:54:02.279
The start message your back, the biggest part of your body,

1314
04:54:07.360 --> 04:54:14.279
starting at the top, starting again where we already have been,

1315
04:54:15.040 --> 04:54:19.680
the area at the top in between your shoulders, near

1316
04:54:19.799 --> 04:54:26.159
your neck. Going back and massaging the area again, but

1317
04:54:26.360 --> 04:54:39.919
this time moving downwards, making it downward. Stroke to the

1318
04:54:40.040 --> 04:54:48.919
middle of your back, working from the outside inwards, massaging that.

1319
04:54:51.159 --> 04:54:52.159
You're back, but the.

1320
04:54:54.159 --> 04:55:04.880
Outside of your back parts where your arms would maybe

1321
04:55:05.360 --> 04:55:18.080
rest against, almost the path that connects your front to

1322
04:55:18.240 --> 04:55:36.159
your back. Just messaging down firmly but gently, as firm

1323
04:55:36.240 --> 04:55:43.880
as you want, moving down and then moving across a

1324
04:55:43.959 --> 04:55:47.520
little bed and moving all the way down again, be

1325
04:55:47.759 --> 04:56:00.200
very gentle. You have firm as you choose. Eventually you

1326
04:56:00.439 --> 04:56:05.040
get to the spine. We can message the muscles and

1327
04:56:05.400 --> 04:56:08.840
either side of your spine from the top of your

1328
04:56:08.959 --> 04:56:20.919
neck all the way down to your lower back. We

1329
04:56:21.000 --> 04:56:27.200
can do that a few times. Sometimes people would use

1330
04:56:30.040 --> 04:56:33.840
the knuckle or the you know, the two fingers and

1331
04:56:34.040 --> 04:56:40.439
just go either side of the spine almost just push down,

1332
04:56:41.279 --> 04:56:43.560
go all the way down to the bottom of the spine,

1333
04:56:45.240 --> 04:56:54.919
each time releasing tension and opening up the body, stretching

1334
04:56:56.080 --> 04:57:02.959
your body so that you feel more relaxed but at

1335
04:57:03.000 --> 04:57:19.319
the same time rejuvenated. And now I'm going to move

1336
04:57:19.439 --> 04:57:27.759
to one side, to your right side, and from the

1337
04:57:27.799 --> 04:57:33.319
bottom of your ribs to your pelvis, I'm going to

1338
04:57:33.439 --> 04:57:40.119
message that area of your back. I'll stretch over the

1339
04:57:40.200 --> 04:57:44.959
other side and I will pull the muscles gently and

1340
04:57:45.200 --> 04:57:49.959
massage and push from one end that side or the

1341
04:57:50.040 --> 04:57:55.040
way to my side to the middle of fact to

1342
04:57:55.080 --> 04:58:01.959
where your spine is, massaging that side of your the

1343
04:58:02.040 --> 04:58:08.240
opposite side to where I'm standing. It's almost like kneading bread.

1344
04:58:10.639 --> 04:58:17.000
There's that big area which is firm yet lots there

1345
04:58:17.279 --> 04:58:26.759
to message. Potentially one of the most important places to

1346
04:58:26.880 --> 04:58:34.400
actually have a message because you really feel it. You

1347
04:58:34.599 --> 04:58:39.560
really feel the release and the pleasure of having your

1348
04:58:39.639 --> 04:58:47.319
lower back massaged. It releases so much from your body

1349
04:58:48.840 --> 04:58:57.720
that's not useful, starting a healing process which will continue

1350
04:58:57.880 --> 04:59:10.319
long after this recording is over. The message in this

1351
04:59:10.479 --> 04:59:14.400
part of your body not only feels really good for you,

1352
04:59:15.840 --> 04:59:20.279
it's actually fun to do because it is, as I said,

1353
04:59:20.479 --> 04:59:25.560
like kneading bread, it's a part that you can really

1354
04:59:25.680 --> 04:59:33.439
get hold of and really massage deeply. If that's your choice.

1355
04:59:41.439 --> 04:59:43.360
They're not going to move over to the other side

1356
04:59:43.400 --> 04:59:49.880
of your body and do the same with the opposite

1357
04:59:50.000 --> 04:59:59.319
part of your lawer back. Kneading and messaging from your

1358
04:59:59.479 --> 05:00:06.959
side all away to the middle of your back where

1359
05:00:06.959 --> 05:00:20.599
your spine is pressing and kneading firm and gentle at

1360
05:00:20.639 --> 05:00:35.880
the same time. It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1361
05:00:36.240 --> 05:00:47.880
relaxation or mixed together. Plus there's that feeling from your

1362
05:00:47.959 --> 05:00:53.119
stomach as it's been stretched. Even though you're in your

1363
05:00:53.200 --> 05:00:57.479
stomach now, you can feel it being stretched because the

1364
05:00:57.639 --> 05:01:09.040
whole area is connected to your stomach. Now we're going

1365
05:01:09.080 --> 05:01:14.000
to move or move further up to the top of

1366
05:01:14.080 --> 05:01:18.560
your body, and I'm gonna do the same this time,

1367
05:01:19.840 --> 05:01:26.639
starting with your upper back. Put my hands forward over

1368
05:01:27.959 --> 05:01:34.159
and massive massage in that area up to your spine,

1369
05:01:35.319 --> 05:01:37.919
from the side of your body up to your spine

1370
05:01:39.720 --> 05:01:45.880
to some of that message area that muscle tissue or

1371
05:01:45.880 --> 05:01:49.919
whatever fatty tissue even will be possibly from your chest

1372
05:01:51.759 --> 05:01:55.880
because it's all connected. The chest and the back connect together.

1373
05:01:59.040 --> 05:02:02.000
I'm going to be massive argin and just pulling some

1374
05:02:02.240 --> 05:02:08.520
of that skin from your side up and message in

1375
05:02:09.759 --> 05:02:16.720
the area of your upper back all the way to

1376
05:02:16.840 --> 05:02:23.279
your spine. And then I'll move down a bit and

1377
05:02:23.319 --> 05:02:27.000
I'll continue with the middle of your back doing exactly

1378
05:02:27.119 --> 05:02:44.880
the same thing as gentle, as deep as you choose. Now,

1379
05:02:44.959 --> 05:02:48.799
I'll move or the other side again and do the

1380
05:02:48.919 --> 05:02:53.119
exact same thing with the top of your back on

1381
05:02:53.200 --> 05:03:02.479
the other side, from pretty much underneath your arm area

1382
05:03:02.639 --> 05:03:17.840
really to your spine, and then continuing that all the

1383
05:03:17.919 --> 05:03:22.880
way down including your lower your middle of your back.

1384
05:03:36.560 --> 05:03:41.759
I'm gonna go to your thighs, the backs of your thighs,

1385
05:03:44.439 --> 05:03:51.840
and the sides of your thighs, starting with your right leg.

1386
05:03:54.159 --> 05:04:01.560
Massage in the back and the side of your thighs

1387
05:04:04.000 --> 05:04:10.400
gently and firmly. There's a lot of muscles there. It's

1388
05:04:10.439 --> 05:04:13.720
an area that can be very tense at times and

1389
05:04:13.919 --> 05:04:17.279
maybe needs a little bit more pressure than the rest

1390
05:04:17.319 --> 05:04:25.479
of the body that's up to you. You can gently

1391
05:04:25.639 --> 05:04:32.919
stroke the back of your legs where you know, opposite

1392
05:04:33.000 --> 05:04:38.520
your knee joint or underneath your knee joint, very sensitive,

1393
05:04:38.799 --> 05:04:51.439
gentle area. And then working down to your calf muscles.

1394
05:04:54.319 --> 05:05:00.680
Massage in your calf muscles thoroughly and deeply, you choes

1395
05:05:04.200 --> 05:05:23.400
using both hands fingers, digging deep to your ankles on

1396
05:05:23.560 --> 05:05:29.720
the back of your back of your ankles. Just generally

1397
05:05:29.959 --> 05:05:42.279
message in that area, maybe lifting the leg and stretching

1398
05:05:42.400 --> 05:05:56.560
a little bit. Moving to the right foot.

1399
05:05:59.560 --> 05:05:59.919
M HM.

1400
05:06:04.279 --> 05:06:14.000
Massage in the bottom of your feet and the side

1401
05:06:14.159 --> 05:06:25.520
of your feet gently but firm enough so they don't tickle,

1402
05:06:31.040 --> 05:06:36.560
and just allow the pleasure that you get from having

1403
05:06:36.639 --> 05:06:46.000
your feet messaged to just overtake you as I continue

1404
05:06:46.119 --> 05:06:52.720
to message your feet, the bottoms of your feet, the sides,

1405
05:06:55.360 --> 05:07:01.040
your arches, your heel. You can put a lot of

1406
05:07:01.159 --> 05:07:07.000
pressure into your heel and it feels amazing, Yet the

1407
05:07:07.240 --> 05:07:15.319
arches need to be a bit more gentle. Stretching your

1408
05:07:15.439 --> 05:07:21.880
toes gently and massage in the bottoms of your toes

1409
05:07:22.639 --> 05:07:37.919
with my fingers, each one individually. Moving over to the

1410
05:07:38.080 --> 05:07:47.479
left leg to do exactly the same thing, starting at

1411
05:07:47.520 --> 05:07:51.959
the top of the thighs. Work in the back of

1412
05:07:52.040 --> 05:08:00.520
the thighs and the sides, massaging deeply and gently, whole area,

1413
05:08:05.000 --> 05:08:14.360
working all the way down. And this is an area

1414
05:08:14.439 --> 05:08:22.479
that maybe you could like to spend more time relaxing

1415
05:08:22.639 --> 05:08:29.240
and messaging. Perhaps if you wanted, I could make a

1416
05:08:29.400 --> 05:08:35.240
future recording. I want's spend more time on one particular area.

1417
05:08:41.000 --> 05:08:53.040
As you moved down to your calf muscles, massagy and

1418
05:08:53.159 --> 05:09:08.439
your calf muscles firmly and gently, move down your ankle

1419
05:09:08.720 --> 05:09:14.799
into your feet, Massage in the backs of your feet,

1420
05:09:16.639 --> 05:09:25.880
the bottoms of your feet, stretching your toes and message

1421
05:09:25.959 --> 05:09:34.080
in each toe individually. And that feeling of pleasure and release.

1422
05:09:34.360 --> 05:09:42.400
The experience when your having your feet massaged feels really good.

1423
05:09:54.200 --> 05:10:01.919
Now you turn over in your mind, laying on your back,

1424
05:10:09.360 --> 05:10:23.040
I'm just gonna start again your neck area in your shoulders,

1425
05:10:27.040 --> 05:10:37.439
just to get back in touch with that area. And

1426
05:10:37.599 --> 05:10:49.240
as we move up, I can clean my hands, make

1427
05:10:49.319 --> 05:10:53.279
them more fresh, because now I'm gonna message your face

1428
05:10:54.720 --> 05:11:09.360
simply starting off with your forehead. Your eyes are closed,

1429
05:11:10.720 --> 05:11:16.520
you can just stretch your eyes a little bit, pushing

1430
05:11:16.680 --> 05:11:33.520
up on your eyebrows, just messaging around your scalp, massaging

1431
05:11:33.759 --> 05:11:44.000
down your cheeks, around your ears, into your jaw shently,

1432
05:11:48.959 --> 05:12:07.400
the sides of your neck chin. They're just moving down

1433
05:12:11.560 --> 05:12:19.000
from your neck down to your chest, starting by message

1434
05:12:19.119 --> 05:12:25.959
in the very top of your chest where the collar

1435
05:12:26.040 --> 05:12:39.240
phone is. Give a side of the collarbone, and they

1436
05:12:39.479 --> 05:12:51.919
just message in the hole of the chest, moving the

1437
05:12:52.080 --> 05:13:05.680
chest around. Because it's quite a large area. You can

1438
05:13:05.840 --> 05:13:13.880
move from one side to the next. Moving my hands

1439
05:13:16.479 --> 05:13:27.080
underneath pretty much your arms are stretching up, stretching some

1440
05:13:27.240 --> 05:13:35.080
of the muscles of your back in the process, moving

1441
05:13:35.240 --> 05:13:56.119
up over your chest, and they're moving down again the

1442
05:13:56.159 --> 05:14:01.639
little laying my hands. They're just massage gently and slide

1443
05:14:01.919 --> 05:14:08.439
down towards your stomach, starting in the middle of your chest,

1444
05:14:11.880 --> 05:14:18.759
and then gradually my head's moving apart and massaging and

1445
05:14:19.000 --> 05:14:28.479
sliding at the same time, moving down to just below

1446
05:14:28.560 --> 05:14:43.680
your red cage, moving down and then messaging up again.

1447
05:14:46.479 --> 05:14:50.279
Giving your chest all the attention.

1448
05:14:51.639 --> 05:14:52.599
And it needs.

1449
05:14:54.319 --> 05:15:06.680
To feel completely relaxed. Remembering that I'm also going to

1450
05:15:06.759 --> 05:15:12.319
be focusing on your sides as well, an area that

1451
05:15:12.599 --> 05:15:19.799
really doesn't get much attention but feels really good when

1452
05:15:19.840 --> 05:15:29.119
it's massaged. Just stroking my hands down the sides of

1453
05:15:29.200 --> 05:15:36.119
your body, just below your arms, all the way down

1454
05:15:36.200 --> 05:15:51.240
to your hips. Now moving to your stomach area, I'm

1455
05:15:51.240 --> 05:15:54.439
going to stand on one side of you like I

1456
05:15:54.520 --> 05:15:59.040
did when I did your lower back. I'm gonna do

1457
05:15:59.119 --> 05:16:05.159
a similar process of just stretching the muscles from your side,

1458
05:16:08.680 --> 05:16:20.680
gently massaging from one side to the next, move in

1459
05:16:23.279 --> 05:16:27.479
the whole area from below your ribs all the way

1460
05:16:27.599 --> 05:16:38.439
down to below your belly button, and then move around

1461
05:16:38.520 --> 05:16:48.400
to the other side of you and repeat that process

1462
05:16:48.720 --> 05:17:04.240
of relaxing, deeply, calmly, feel loose, You feel free. And

1463
05:17:04.279 --> 05:17:09.119
there's something about having your stomach massage that's different from

1464
05:17:09.240 --> 05:17:16.439
any other part because we do have a tendency of

1465
05:17:16.599 --> 05:17:21.720
holding a different kind of stress in your stomach that

1466
05:17:21.880 --> 05:17:30.279
we may not be aware of. There's an our message

1467
05:17:30.400 --> 05:17:37.959
your stomach. In front of your stomach, they can circles

1468
05:17:39.400 --> 05:17:48.599
around your belly, buttom thing going the other way around.

1469
05:17:55.200 --> 05:18:01.720
The gentleness and a freedom that comes from feeling how

1470
05:18:01.840 --> 05:18:11.959
you're feeling. As I now move down the tops of

1471
05:18:12.080 --> 05:18:19.080
your thighs, muscles, massaging them, and I can do this

1472
05:18:20.080 --> 05:18:28.360
to your legs at the same time, pressing down, massaging

1473
05:18:28.840 --> 05:18:34.439
deeply those muscles in your thighs, the front of your thighs,

1474
05:18:39.840 --> 05:18:45.400
and moving down to your knees, gently massaging your knees,

1475
05:18:50.680 --> 05:18:56.720
sliding down your shins, putting pressure on either side of

1476
05:18:56.840 --> 05:19:09.880
your shin gently softly but firmly, moving down to your ankles,

1477
05:19:14.840 --> 05:19:24.479
stroking the tops of your feet, and then with each

1478
05:19:25.840 --> 05:19:31.240
foot in each hand, just gently messaging the whole of

1479
05:19:31.319 --> 05:19:40.119
the foot, the top, the bottom, your heel, your ankle,

1480
05:19:41.000 --> 05:19:52.759
your toes, messaging every pile of your feet. Feels so

1481
05:19:53.040 --> 05:20:08.200
good to let go and enjoy the process, Enjoy feeling

1482
05:20:10.759 --> 05:20:24.040
so deeply relaxed, so much comfort, and so many feelings

1483
05:20:25.599 --> 05:20:40.000
that come just from touching your skin. And you can

1484
05:20:40.240 --> 05:20:50.560
just lie there for as long as you choose, enjoying

1485
05:20:50.840 --> 05:21:01.840
the feeling of deep comfort from being massaged by me.

1486
05:21:09.000 --> 05:21:31.000
Enjoy fear deep, Ayra. And all we're gonna do is

1487
05:21:34.599 --> 05:21:51.279
blow out some candles. In your mind, There're gonna be

1488
05:21:51.360 --> 05:22:02.200
a hundred candles, and you're going to blow each one

1489
05:22:02.279 --> 05:22:13.360
out individually, one by one, starting at a hundred. As

1490
05:22:13.400 --> 05:22:25.119
I count down all the way down to one, and

1491
05:22:25.240 --> 05:22:34.080
each time I say a number, you can imagine that

1492
05:22:34.279 --> 05:22:40.639
candle in front of you, and I'd like you to

1493
05:22:40.799 --> 05:23:00.159
actually eat physically generally blow that candle out, just it's

1494
05:23:00.200 --> 05:23:11.639
not big blows, just a gentle, and that candle will extinguish.

1495
05:23:16.360 --> 05:23:20.520
And then I'll say the next number, so you move

1496
05:23:20.680 --> 05:23:30.680
down and you can just blow that one out as well.

1497
05:23:36.599 --> 05:23:45.159
And as we move down the numbers, you'll find yourself

1498
05:23:46.240 --> 05:23:49.040
feeding more and more relaxed.

1499
05:23:52.080 --> 05:23:52.880
If you need.

1500
05:23:54.400 --> 05:24:01.599
To sleep, you'll also find yourself becoming m incredibly tired

1501
05:24:02.840 --> 05:24:14.159
and sleepy. In fact, you may struggle to blow out

1502
05:24:14.319 --> 05:24:31.200
all one hundred of these candles as you feel more

1503
05:24:31.360 --> 05:24:59.040
and more deeply relaxed, more and more deeply tired. And

1504
05:24:59.439 --> 05:25:09.159
the first you go down, the more your mind starts

1505
05:25:09.599 --> 05:25:21.159
to drift. You may find that you stop listening to

1506
05:25:21.360 --> 05:25:35.360
me after a while. And even though there maybe background

1507
05:25:35.599 --> 05:25:43.400
sounds where you are, you'll be aware of those sounds

1508
05:25:46.799 --> 05:26:03.240
at the moment he may start just not even notice

1509
05:26:03.319 --> 05:26:24.360
them at all because they're unimportant. Where I am, I've

1510
05:26:24.400 --> 05:26:29.000
got the sounds of the birds. There's all horrors. The

1511
05:26:29.080 --> 05:26:37.000
pigeon who likes to say hello sometimes and there's the

1512
05:26:37.040 --> 05:26:47.599
old plane that goes by, maybe traffic and trains in

1513
05:26:47.759 --> 05:26:59.799
the distance, But none of that scene is important. Whatsoe?

1514
05:27:04.880 --> 05:27:19.240
Or candles you blow out? Less important anything is, or

1515
05:27:19.680 --> 05:27:31.560
candles you blow out. The furva seemed to move away

1516
05:27:37.520 --> 05:27:51.240
from sounds and general date days. Stuff seems to just

1517
05:27:53.240 --> 05:28:11.840
move away on its own. You feel more calmer with

1518
05:28:12.080 --> 05:28:32.799
every candley blow out, guiding here the next number? Did

1519
05:28:32.880 --> 05:28:44.360
you hear me say? And then you blow that candle out? Too?

1520
05:28:52.520 --> 05:29:16.000
So easy, so simple. I'm gonna start by introducing the

1521
05:29:16.319 --> 05:29:33.240
first candle. This is a hundred. First candle, This is

1522
05:29:33.720 --> 05:29:50.319
one hundred. When you blow that candle out, you'll find

1523
05:29:52.080 --> 05:30:08.080
immediately light change and how you feel, as well as

1524
05:30:08.200 --> 05:30:30.599
a real sense of positivity, growing revenue, relaxation and sleepiness expanding.

1525
05:30:39.400 --> 05:31:08.599
Starting with one hundred blow out by cattle now ninety

1526
05:31:09.000 --> 05:32:35.400
nine candle, ninety eight, candle ninety seven, Good on this

1527
05:33:04.040 --> 05:34:37.720
candle ninety five, Can ninety four, candle ninety three, I

1528
05:34:38.040 --> 05:36:17.200
Like You two ninety one, Can ninety eighty nine and

1529
05:36:25.520 --> 05:39:43.799
eight eight can do eight candle eight eighty five eight

1530
05:40:09.000 --> 05:43:28.959
eighty two two two US can seventy nine candle seventy eight,

1531
05:43:37.840 --> 05:44:40.479
candle seventy seven, candle feventy six, candle seventy five, candle

1532
05:44:43.279 --> 05:45:40.400
seventy four, candle seventy three, candle seventy two, candle seventy one,

1533
05:46:01.159 --> 05:47:02.159
candle seventy one, candle seventy and sixty nine, candle sixty eight,

1534
05:47:11.959 --> 05:48:14.639
candle sixty seven, candle sixty five, candle sixty four, candle

1535
05:48:16.840 --> 05:49:37.919
sixty four, candle sixty three, candle sixty sixty one sixty

1536
05:50:07.200 --> 05:51:25.759
handle fifty nine, handle fifty eight, candle fifty seven, fifty six,

1537
05:51:54.520 --> 05:53:38.919
candle fifty five, candle fifty four, handle fifty three fifty fifty,

1538
05:54:11.799 --> 05:55:49.560
candle fifty, candle fifty one, candle fifty, candle foty nine,

1539
05:56:20.040 --> 05:58:11.880
came fourty eight, candle forty seven, candle forty six, candle

1540
05:58:15.240 --> 06:01:39.119
forty five, forty two you, candle forty, candle thirty nine eight,

1541
06:02:08.520 --> 06:04:26.959
candle thirty seven, candle thirty five four, Canto thirty three

1542
06:05:03.439 --> 06:07:59.159
thirty one, candle sat can twentyteen nine, Can twenty eight,

1543
06:08:50.560 --> 06:11:46.720
candle twenty seven, twenty six, cant wity five and not

1544
06:11:47.119 --> 06:15:50.680
twenty thirty wit and wit waiting to night see SERVNT

1545
06:16:41.720 --> 06:28:08.319
six Day four two y nine five two s two candle,

1546
06:28:15.319 --> 06:28:27.840
or let go of all of those thoughts, worries, concerns

1547
06:28:28.080 --> 06:28:34.840
about the past, thoughts about the future, and even things

1548
06:28:34.880 --> 06:28:39.040
you've been thinking about today. Just let it all go

1549
06:28:42.520 --> 06:28:50.159
because none of it is useful in this moment. This

1550
06:28:50.439 --> 06:29:10.319
is your opportunity to just focus on feeling relaxed, allowing

1551
06:29:10.400 --> 06:29:18.360
yourself to get in touch with that natural sense of

1552
06:29:18.599 --> 06:29:27.200
peace that we all have within us. It's available for everyone.

1553
06:29:28.360 --> 06:29:33.279
It just sometimes takes a little bit of effort to

1554
06:29:33.439 --> 06:29:39.479
set up the right time and place in order for

1555
06:29:39.599 --> 06:29:46.560
you to just let go. Because when you do decide

1556
06:29:48.919 --> 06:29:54.240
to let go and relax, that's what your body starts

1557
06:29:54.319 --> 06:30:04.560
to do because you've chosen, You've chosen to just allow

1558
06:30:04.720 --> 06:30:10.560
your body to unwind and your mind starts to slow down.

1559
06:30:13.880 --> 06:30:18.319
And it's a nice feeling. It's a nice feeling at

1560
06:30:18.319 --> 06:30:24.240
the beginning, just to know that you have chosen to

1561
06:30:24.400 --> 06:30:33.479
decide to relax deeply, and because you've made that decision,

1562
06:30:35.279 --> 06:30:42.319
your body will just follow suit. Because sometimes all the

1563
06:30:42.479 --> 06:30:47.200
muscles in your body need is just permission from you

1564
06:30:48.279 --> 06:30:56.720
to relax. Because so often we're busy, we're going from

1565
06:30:56.840 --> 06:31:00.799
here to there, we're walking around and we're doing stuff,

1566
06:31:03.119 --> 06:31:09.439
and the body doesn't have any time or space to

1567
06:31:09.680 --> 06:31:16.639
really relax deeply, so it kind of waits for you

1568
06:31:16.959 --> 06:31:26.119
to lead the way, waits for your permission. And when

1569
06:31:26.159 --> 06:31:32.880
you do give your permission, when you get to say so,

1570
06:31:33.119 --> 06:31:40.880
when you say okay, it's time for your body to

1571
06:31:41.080 --> 06:31:49.799
let go completely and relax totally, your body just follows.

1572
06:31:52.959 --> 06:31:58.240
So like a breath of relief. Ah good, I can

1573
06:31:58.319 --> 06:32:05.360
now relax. Have feeling at the end of a day

1574
06:32:05.400 --> 06:32:09.799
of very physical day that you may experience in the past,

1575
06:32:10.880 --> 06:32:13.439
where you get home and you just sit down on

1576
06:32:13.520 --> 06:32:17.759
a chair, maybe you kick your shoes off, and h

1577
06:32:18.560 --> 06:32:23.759
feels so nice. I know that you don't have to

1578
06:32:23.799 --> 06:32:28.240
get up again for a little while at least, and

1579
06:32:28.360 --> 06:32:31.000
if you choose, you can just sit there for maybe

1580
06:32:31.040 --> 06:32:43.479
an hour to kind of feels blissle. And just by

1581
06:32:43.680 --> 06:32:48.759
sitting down like that, your body knows that it's time

1582
06:32:48.840 --> 06:32:54.200
to relax. Your body has been given permission from you

1583
06:32:56.400 --> 06:33:06.680
because it's a mindset in your mind, you're prepared to

1584
06:33:06.880 --> 06:33:16.479
let go of everything and just completely allow all the

1585
06:33:16.759 --> 06:33:25.560
stress of your body to evaporate. Then intensions can just

1586
06:33:25.919 --> 06:33:45.319
gradually vanish. It's almost like magic, really, because that sense

1587
06:33:45.560 --> 06:33:51.840
of relaxation in your body. It's a very natural state.

1588
06:33:53.680 --> 06:33:58.319
It's not something unusual. It may feel unusual when you

1589
06:33:58.439 --> 06:34:03.560
first start to relax, if you haven't really spent a

1590
06:34:03.639 --> 06:34:07.880
lot of time focusing and giving yourself this space to

1591
06:34:08.080 --> 06:34:15.279
let go completely and relax. They seem almost alien, but

1592
06:34:15.400 --> 06:34:21.279
it isn't. It's actually the most natural thing in the

1593
06:34:21.360 --> 06:34:31.880
world to let go completely, to relax totally, the most

1594
06:34:32.279 --> 06:34:43.159
natural thing in the world to allow yourself to feel

1595
06:34:44.680 --> 06:34:51.279
really calm in your mind. And it is almost like

1596
06:34:51.439 --> 06:35:01.040
a literal unwinding. It's like you press a button and

1597
06:35:01.240 --> 06:35:07.400
all the tension just releases, and it's like a wheel,

1598
06:35:07.799 --> 06:35:12.000
like a cog, like the inside of a clock, just unwinding.

1599
06:35:12.639 --> 06:35:16.080
And he's almost like you could see that the little

1600
06:35:16.200 --> 06:35:21.439
wind up knob that's used just going the opposite way

1601
06:35:22.479 --> 06:35:28.520
that you choose to wind up, and the energy that

1602
06:35:28.799 --> 06:35:39.000
frenetic stress for energy gradually winding down, losing its power,

1603
06:35:40.279 --> 06:35:47.720
losing its strength. As a sense of relaxation becomes stronger

1604
06:35:48.919 --> 06:35:59.799
and deeper, and you may find a more relaxed you

1605
06:36:00.119 --> 06:36:11.639
feel your mind starts to wonder, maybe seem to stop

1606
06:36:11.799 --> 06:36:16.880
listening to me for a while. Your mind goes somewhere else,

1607
06:36:18.319 --> 06:36:24.159
and then you realize you're listening to me again, and

1608
06:36:24.279 --> 06:36:30.919
now it's just your mind drifting to sleep, which is

1609
06:36:31.080 --> 06:36:42.240
quite natural because sometimes when we're stressed and tense, we're

1610
06:36:42.319 --> 06:36:45.959
not may I actually be aware of what we need

1611
06:36:47.159 --> 06:36:55.520
or we physically your emotionally need in this moment. But

1612
06:36:55.680 --> 06:37:01.919
when you allow your body and mind to relax completely

1613
06:37:03.680 --> 06:37:10.880
and you let go of all thoughts, concerns, worries, ideas

1614
06:37:12.400 --> 06:37:22.479
all NGO allow them to drop onto the floor, you

1615
06:37:22.720 --> 06:37:31.680
start to get in touch with the feelings of such relaxation.

1616
06:37:36.279 --> 06:37:43.000
Feels so nice to be in touch with the calmness

1617
06:37:44.880 --> 06:37:53.880
and the different body parts as they become looser and looser.

1618
06:37:57.959 --> 06:38:06.840
Believe in your breathings seems easier and more natural, effortless

1619
06:38:10.119 --> 06:38:14.080
as I call out as through your mouth or nose

1620
06:38:15.279 --> 06:38:26.279
into your lungs, breathing in comforts and relaxation, and then

1621
06:38:26.479 --> 06:38:35.040
just breathing out any excess remain intentional stress from every

1622
06:38:35.680 --> 06:38:43.560
part of your body and mind. As you start to

1623
06:38:43.720 --> 06:38:52.439
focus on your mind, maybe you notice that things come

1624
06:38:52.560 --> 06:38:59.959
to a standstill or maybe just much much lower than before,

1625
06:39:03.319 --> 06:39:10.279
because your mind is not really needed when listening to

1626
06:39:10.479 --> 06:39:20.080
my voice, which allows your mind to relax just as

1627
06:39:20.279 --> 06:39:30.200
deeply as your body, and that's synchronicity between the relaxation

1628
06:39:31.240 --> 06:39:41.319
of your body relaxation of your mind. Let you know,

1629
06:39:44.000 --> 06:39:56.439
feeling completely calm, loose, and relaxed really is a great

1630
06:39:57.400 --> 06:40:14.439
healing experience fear and has so many positive benefits for

1631
06:40:14.560 --> 06:40:20.520
your body and mind and your life. To be able

1632
06:40:20.639 --> 06:40:30.799
to let go everything and to relax completely, you know,

1633
06:40:31.520 --> 06:40:40.880
all parts of your body and mind, even your boness arixed,

1634
06:40:44.279 --> 06:40:57.319
or your muscles arised, even the skin that covers your

1635
06:40:57.439 --> 06:41:13.479
body is relaxed. Every hand that you have there is

1636
06:41:13.599 --> 06:41:31.560
also deeply relaxed, and your brain really starts to feel

1637
06:41:31.919 --> 06:41:45.200
the benefits of this heaving relaxation. And as you focus

1638
06:41:47.200 --> 06:41:51.200
on the inside of your scalp where your brain is,

1639
06:41:53.119 --> 06:42:00.880
you can start to realize and notice the benefits of

1640
06:42:01.040 --> 06:42:16.880
your brain relaxing depay. Initial brain continues to rex sends

1641
06:42:17.279 --> 06:42:25.840
those messages to the rest of your body and to

1642
06:42:25.919 --> 06:42:47.200
your mind to really wax more, debate, relax more completely,

1643
06:42:50.799 --> 06:43:03.119
letting go of any remaining thoughts loo concern how just

1644
06:43:03.680 --> 06:43:09.880
drop onto the floor, because they're not all been necessary

1645
06:43:11.159 --> 06:43:23.000
in this moment, this moment of deep relaxation and calmness,

1646
06:43:25.319 --> 06:43:52.000
feeling your brain with deep concentrated feeling, calming, relaxing every

1647
06:43:52.639 --> 06:44:09.799
part of your brain, feeling so brus and comfortable, so

1648
06:44:11.040 --> 06:44:26.439
relaxed and peaceful. Your brain feels so light, that's so healthy.

1649
06:44:29.639 --> 06:44:39.840
That sense of deep deep comfort really does allow you

1650
06:44:43.560 --> 06:44:55.319
to enjoy those ever increasing sensations of comfort that is

1651
06:44:55.520 --> 06:45:09.520
spreading throughout your body, relaxing each and every muscle your body,

1652
06:45:11.959 --> 06:45:31.959
eat deeper and deeper, much more deeper than before, much

1653
06:45:33.040 --> 06:45:49.080
more comfort spreading through your body, your mind be so

1654
06:45:51.000 --> 06:46:09.759
peaceful and calm, so very peaceful in avery pot of

1655
06:46:09.959 --> 06:46:31.799
your body, letting go everything averything, so peaceful, calm, so

1656
06:46:32.639 --> 06:46:47.119
relax Every second the passes you feel.

1657
06:46:49.159 --> 06:47:11.000
D dpa relaxed, d deeper and deper less, cal.

1658
06:47:13.759 --> 06:47:14.919
So calm.

1659
06:47:18.680 --> 06:47:31.439
Peace for so very peace from your head down to

1660
06:47:31.639 --> 06:47:44.799
your toys. Such peace and comfort growing all all the time,

1661
06:47:47.639 --> 06:47:59.080
Such peace and comfort spreading through your body and mind.

1662
06:48:01.279 --> 06:48:04.360
De depot.

1663
06:48:06.599 --> 06:48:19.840
Such comforts, spreading and sinking deeper into a remuscle of

1664
06:48:20.040 --> 06:48:37.520
your body. Sudenly you feel amazing, so relaxed, so pa,

1665
06:48:37.799 --> 06:49:02.959
so s relax and peace, letting go everything. You're going

1666
06:49:03.000 --> 06:49:09.360
to do a body scan focusing on firstly, how you

1667
06:49:09.560 --> 06:49:15.159
feel in your body. Not trying to change how you feel,

1668
06:49:16.319 --> 06:49:21.279
not trying to relax, not trying to move away from

1669
06:49:21.400 --> 06:49:29.919
any discomfort or stress or tension. Just accepting, observing and

1670
06:49:30.119 --> 06:49:34.759
accepting how you feel in the different parts of your body,

1671
06:49:36.720 --> 06:49:45.119
Just allowing yourself to be exactly as you are, to

1672
06:49:45.360 --> 06:49:53.560
notice to get in touch with how you actually feel

1673
06:49:54.639 --> 06:50:03.479
in this moment. I'm going to start off by focusing

1674
06:50:04.720 --> 06:50:17.439
on your hands. Just be aware of your hands, like

1675
06:50:17.560 --> 06:50:22.000
you to move your hands around, just maybe make your

1676
06:50:22.240 --> 06:50:27.439
fingers a little bit. I've been in closing in your

1677
06:50:27.560 --> 06:50:35.080
hands very gently, just so thing you can get in

1678
06:50:35.279 --> 06:50:47.439
touch with how your hands and your fingers feel, very

1679
06:50:48.560 --> 06:51:06.200
very slow movements. Focus and now on your feet, and

1680
06:51:06.279 --> 06:51:10.159
if you can just do kind of an equivalent with

1681
06:51:10.360 --> 06:51:16.080
your feet is you've just done with your hands, maybe

1682
06:51:17.520 --> 06:51:26.119
turning your ankles, moving your feet around, moving your toes gently,

1683
06:51:28.919 --> 06:51:41.439
only very gently and very slowly, noticing how your feet

1684
06:51:42.000 --> 06:51:57.479
feel in this moment. Focusing now on your eyes, I'd

1685
06:51:57.599 --> 06:52:04.520
like you to just focus on your eyelids. Maybe you

1686
06:52:04.639 --> 06:52:07.680
can open and close your eyes a couple of times

1687
06:52:09.119 --> 06:52:13.000
to really get in touch with how you feel when

1688
06:52:13.040 --> 06:52:21.119
you do close your eyes. The muscle changes in your

1689
06:52:21.200 --> 06:52:27.840
eyes when you do close them, maybe raising your eyebrows,

1690
06:52:29.599 --> 06:52:37.400
it stretches the tops of your eyes, perhaps squinting your eyes,

1691
06:52:41.159 --> 06:52:46.479
scrunching up your eyes, just so you can herely get

1692
06:52:46.560 --> 06:52:57.040
in touch with all aspects of how your eyes feel.

1693
06:52:59.759 --> 06:53:15.360
Right now, now focusing on your thighs, then you know,

1694
06:53:15.439 --> 06:53:20.680
it just starts you to gently tense your thighs, just

1695
06:53:21.680 --> 06:53:32.319
very very gently, just enough so you can become more

1696
06:53:34.360 --> 06:53:45.400
attuned to the physical sensation of your upper legs, the

1697
06:53:45.520 --> 06:53:48.599
front of your thighs, and the backs of your thighs,

1698
06:53:53.080 --> 06:54:12.479
noticing and observing how your thighs fear. Right now, moving

1699
06:54:12.720 --> 06:54:21.159
your focus to the back of your neck, just noticing

1700
06:54:21.319 --> 06:54:27.360
the back of your neck the muscles, and of course

1701
06:54:27.520 --> 06:54:31.840
they lead to the side of your neck. They also

1702
06:54:32.119 --> 06:54:36.959
lead to the top of your back, which leads to

1703
06:54:37.040 --> 06:54:42.560
your shoulders. So as your focus on the back of

1704
06:54:42.680 --> 06:54:50.040
your neck, maybe you can move your head gently upwards

1705
06:54:51.200 --> 06:54:57.200
as if you're looking up, Maybe moving your head down

1706
06:54:58.639 --> 06:55:06.000
as if you're looking down. Perhaps moving your headside to side,

1707
06:55:07.119 --> 06:55:17.799
right to left, but only very slowly and very gently.

1708
06:55:20.319 --> 06:55:25.479
I'm not trying to force anything. It has to be

1709
06:55:26.000 --> 06:55:34.400
very very gentle, just so you can.

1710
06:55:35.959 --> 06:55:37.560
Be more.

1711
06:55:39.200 --> 06:55:47.799
In touch with the feelings, with the sensations of the

1712
06:55:48.080 --> 06:55:56.919
physical sensations of how the back of your neck feels.

1713
06:55:58.720 --> 06:56:14.080
Right now, as we now focus on the tops of

1714
06:56:14.200 --> 06:56:20.479
your arms, the parts where your biceps and your triceps

1715
06:56:20.520 --> 06:56:28.119
are between your elbow and your shoulders. So you focus

1716
06:56:28.560 --> 06:56:34.840
on those parts, the tops of your arms, you may

1717
06:56:36.000 --> 06:56:45.639
like to just tense them, but very very gently and slowly.

1718
06:56:48.240 --> 06:56:57.200
See you're not straining or putting any pressure whatsoever on

1719
06:56:57.360 --> 06:57:07.240
your arms. It's just slowly you can gain more of

1720
06:57:07.360 --> 06:57:17.639
a sense of how your upper arms are feeling in

1721
06:57:17.880 --> 06:57:31.479
this moment, just noticing as you gently, very gently and

1722
06:57:32.040 --> 06:57:45.319
slowly tighten the muscles and then leto notice how the

1723
06:57:45.520 --> 06:58:01.479
tops of your arms feel. Right now, as now focus

1724
06:58:04.639 --> 06:58:12.200
on your stomach, the area the lower abdomen area below

1725
06:58:12.279 --> 06:58:21.040
your belly button, moving all the way down to your hips,

1726
06:58:22.159 --> 06:58:33.400
just above your grind. Maybe you're able to tense these

1727
06:58:33.599 --> 06:58:51.200
muscles in that area very very gently and slowly. If

1728
06:58:51.319 --> 06:58:55.720
that's a difficult thing to do, maybe you can just

1729
06:58:57.000 --> 06:59:06.400
move your body, pushing your stomach up, maybe moving a

1730
06:59:06.479 --> 06:59:12.200
little bit of a side using your hips, just so

1731
06:59:13.959 --> 06:59:23.080
get more in tune with how your lower abdomen area

1732
06:59:26.919 --> 06:59:45.680
is feeling in this moment. Just noticing the physical sensations

1733
06:59:48.599 --> 07:00:07.279
or your lower abdomen as you move your attention to

1734
07:00:07.439 --> 07:00:21.639
your mouth, noticing your lips, the inside your mouth, your teeth,

1735
07:00:22.680 --> 07:00:25.880
your guns, your tongue.

1736
07:00:35.119 --> 07:00:36.520
Just noticing.

1737
07:00:37.759 --> 07:00:44.599
How your tongue and your mouth feels. It. May help

1738
07:00:44.799 --> 07:00:53.599
by moving your tongue around your mouth, moving it to

1739
07:00:53.799 --> 07:01:01.200
your left, maybe pressing it gently against the side of

1740
07:01:01.279 --> 07:01:07.599
your mouth, and then to the right, gently to the

1741
07:01:07.840 --> 07:01:15.720
side of your mouth, perhaps pressing up against the top

1742
07:01:15.799 --> 07:01:22.759
of your mouth, and then down gently against the bottom

1743
07:01:22.840 --> 07:01:36.360
of your mouth, always very slowly and a very very

1744
07:01:36.639 --> 07:01:53.439
gentle so that you can be aware of how you

1745
07:01:53.919 --> 07:02:16.040
feel in your mouth area. No, you got to focus

1746
07:02:18.319 --> 07:02:33.080
on your wrists, and I'll ask you to maybe just

1747
07:02:34.240 --> 07:02:42.720
routine your wrists by moving your hands in a circular

1748
07:02:43.119 --> 07:03:08.000
motion very gently and slowly, just soly can feel the

1749
07:03:08.200 --> 07:03:25.319
sensations that you are currently experiencing in your risks. Perhaps

1750
07:03:25.599 --> 07:03:34.840
mooth in your hands up and down the game very

1751
07:03:37.439 --> 07:04:18.319
very chaply and slowly. Very Chanzu has now start to

1752
07:04:18.560 --> 07:04:34.279
observe your lower back. There bad part is just above

1753
07:04:34.360 --> 07:04:50.080
of your hips where your cosix are a whole area,

1754
07:04:51.040 --> 07:04:56.720
which also really does include the signs of your body,

1755
07:04:58.479 --> 07:05:08.080
because those muscles are very much connected as those muscles

1756
07:05:09.040 --> 07:05:18.959
also move into your hyperia, connect into your buttocks, side

1757
07:05:19.240 --> 07:05:34.000
of your hips, and if you're physically able to do so,

1758
07:05:36.240 --> 07:05:47.400
maybe you can very generally just move your body eviss slightly,

1759
07:05:49.759 --> 07:06:11.759
very slowly, some side to side, just sa gauge how

1760
07:06:11.919 --> 07:06:29.639
you feel in your lawer back. Perhaps secretly move your

1761
07:06:29.880 --> 07:06:49.040
hips gently up and down gently slowly, in order's be

1762
07:06:49.560 --> 07:06:58.880
in touch with the physical sensations of your lawer back.

1763
07:07:15.959 --> 07:07:31.840
As we know your attention to your joe an area

1764
07:07:32.200 --> 07:07:37.560
for your chin all the way up to the wheal

1765
07:07:37.880 --> 07:07:57.240
ears are Oh your Joe. You can just it's okay

1766
07:07:57.360 --> 07:08:08.240
to this same clean open your mouth nor wide nice stretching,

1767
07:08:09.520 --> 07:08:23.119
just very gently and slowly opening your mouth and closing

1768
07:08:23.240 --> 07:08:41.240
your mouth very jactly and slowly, so you can.

1769
07:08:44.119 --> 07:08:45.319
Be in touch.

1770
07:08:51.799 --> 07:09:25.200
With how your jaw feels. Now, I like to sit

1771
07:09:25.439 --> 07:09:41.360
down the chest around you don't need to do anything

1772
07:09:43.360 --> 07:09:50.119
to move your chest because it moves every time you breath.

1773
07:09:55.520 --> 07:10:09.400
It moves very gently and slowly automatically with each breath.

1774
07:10:09.759 --> 07:10:29.759
He tape. As you focus on your chest, he else

1775
07:10:35.040 --> 07:11:10.080
when you breathe, move in your focus to your forearms

1776
07:11:12.400 --> 07:11:25.919
with your elbows. Maybe you're able to very gently.

1777
07:11:27.319 --> 07:11:29.439
And slowly.

1778
07:11:31.200 --> 07:11:39.720
Dense the muscles in your forearms, and when you do that,

1779
07:11:40.240 --> 07:12:03.759
you can feel your elbows as well, very gently and slowly,

1780
07:12:12.240 --> 07:12:53.040
gently and softly observing your forums. Delpis now your focus

1781
07:13:00.159 --> 07:13:12.240
the rest of your back, your upper back and the middle,

1782
07:13:13.799 --> 07:13:30.000
the middle of your back. Again, this part of your

1783
07:13:30.159 --> 07:13:44.880
body moves. Also every time you breed. You may not

1784
07:13:45.200 --> 07:13:59.240
notice that usually makes you upsert your upper back and

1785
07:13:59.439 --> 07:15:00.840
the middle. It can really feel that. Shin't and your

1786
07:15:01.240 --> 07:15:13.680
focus into your hip area, your butty as the brain.

1787
07:15:16.400 --> 07:15:51.240
There's muscles and those bones in your midsection. Just noticing

1788
07:15:53.639 --> 07:16:13.919
how your hips feel right now you can very very

1789
07:16:14.560 --> 07:16:29.319
gently use your hips maybe sighed to sidne very gently

1790
07:16:29.639 --> 07:17:26.200
h s yeah, very gently, softly. Everything starts to slow down,

1791
07:17:32.680 --> 07:17:38.400
including the thoughts in your mind and your mind itself

1792
07:17:41.599 --> 07:17:48.240
just starts to gradually. It doesn't have to be instant,

1793
07:17:48.319 --> 07:17:58.759
but just gradually starting to. It's almost like time is strength. Chin.

1794
07:18:02.639 --> 07:18:08.639
It's a slower pace to maybe what you're used to

1795
07:18:10.919 --> 07:18:18.919
in your day to day life. It's a slower movement

1796
07:18:22.000 --> 07:18:44.599
of energy, very small movements which make up the larger movements,

1797
07:18:46.200 --> 07:18:52.639
which is always the case. Now, when you move your hand,

1798
07:18:54.240 --> 07:18:57.040
it might seem like it's one movement, but it's lots

1799
07:18:57.119 --> 07:19:05.000
of minute different muscles moving in accordance with each other.

1800
07:19:05.360 --> 07:19:17.319
And what happens in this space that we're sharing is

1801
07:19:22.639 --> 07:19:36.840
we move from that big movement into those smaller movements.

1802
07:19:43.279 --> 07:19:54.520
Starting to focus on how your body feels, not just

1803
07:19:54.639 --> 07:19:59.159
as a whole, not just oh, i'm feeling this way.

1804
07:19:59.240 --> 07:20:05.319
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1805
07:20:06.639 --> 07:20:13.240
I'm feeling this way, I'm feeling that way. Starting to

1806
07:20:13.479 --> 07:20:24.680
notice that your body begins to present to you small

1807
07:20:25.799 --> 07:20:42.159
feelings around your body, small physical sensations in your legs,

1808
07:20:44.919 --> 07:20:58.159
whether pleasurable or not. Maybe resisting the temptation to label

1809
07:20:58.240 --> 07:21:07.759
them or to judge them those feelings. Just thinking them,

1810
07:21:08.680 --> 07:21:21.639
thinking about them is just being neutral, just feelings, not

1811
07:21:21.880 --> 07:21:33.520
being particularly concerned, just noticing what your body is telling you.

1812
07:21:41.479 --> 07:21:47.799
Feelings in your arms, instead of feeling the whole of

1813
07:21:47.919 --> 07:21:57.919
the arm, maybe notice those individual feelings, all those different

1814
07:21:58.119 --> 07:22:11.479
muscles and the skin, the hairs of your arms, all

1815
07:22:11.560 --> 07:22:25.360
the internal parts of your arms, the veins, the bones,

1816
07:22:28.240 --> 07:22:34.240
just being aware of maybe your elbow on your right

1817
07:22:34.439 --> 07:22:45.080
arm has a certain feeling. Maybe your left wrist also

1818
07:22:45.360 --> 07:23:08.360
has its own individual physical sensation. What about your forearm

1819
07:23:09.439 --> 07:23:21.599
when your right arm, you're right forearm, there may not

1820
07:23:21.799 --> 07:23:29.560
be any particular feeling that you could even give a

1821
07:23:29.639 --> 07:23:36.840
name to, may not feel like anything other than just

1822
07:23:37.439 --> 07:23:47.840
a feeling. You know, it's there. The feelings in your shoulders.

1823
07:23:50.680 --> 07:23:54.439
Perhaps your shoulders when you think about them, kind of

1824
07:23:54.479 --> 07:23:59.520
almost like they're the same, you know, the same feeling,

1825
07:24:01.400 --> 07:24:04.680
almost like you both of your shoulders are just one thing.

1826
07:24:06.479 --> 07:24:17.599
Of course they're not. And when you focus on your

1827
07:24:17.680 --> 07:24:25.880
left shoulder and then on your right shoulder, maybe find

1828
07:24:26.080 --> 07:24:31.479
that you move the muscles a little bit, maybe tense

1829
07:24:31.560 --> 07:24:57.119
the muscles gently, noticing the difference in each shoulder. Your

1830
07:24:57.200 --> 07:25:13.080
lower back, the left side of your lower back and

1831
07:25:13.919 --> 07:25:24.599
the right side of your lower back of course that

1832
07:25:24.799 --> 07:25:37.240
connection to your buttocks and to your hips, and also

1833
07:25:37.479 --> 07:25:51.200
moving up into the middle of your back. And sometimes

1834
07:25:51.560 --> 07:25:55.040
like right now, actually I want to focus on their part.

1835
07:25:56.439 --> 07:26:00.919
When I focused on my buttocks and I focused on

1836
07:26:02.560 --> 07:26:05.240
the middle of my back, I almost felt like the

1837
07:26:05.360 --> 07:26:09.919
muscles in my lower back were being stretched very gently.

1838
07:26:14.680 --> 07:26:20.000
Just stretched a little bit. Even though I wasn't doing

1839
07:26:20.080 --> 07:26:28.840
anything to try to stretch your lower back, it just

1840
07:26:28.959 --> 07:26:41.240
seemed to happen. The feeling of very gently stretching your

1841
07:26:41.319 --> 07:27:00.439
lower back comes along. I have fearing in your chest,

1842
07:27:08.040 --> 07:27:21.439
just noticing what sensations you are experiencing in your chest

1843
07:27:21.680 --> 07:27:37.959
right now. And there's so much of the chest. Obviously

1844
07:27:38.040 --> 07:27:41.639
there's the collar bone leading to the chest. You've got

1845
07:27:41.720 --> 07:27:50.319
the chest bone, You've got the muscles in your chest.

1846
07:27:53.080 --> 07:27:59.159
Of course, if you're female, there's possibly the breasts. If

1847
07:27:59.200 --> 07:28:07.759
you're male, you've got the different wellmy not that different

1848
07:28:07.840 --> 07:28:15.040
these days, but there may be more muscles at the

1849
07:28:15.159 --> 07:28:22.560
top of the chest, but at the side underneath it's

1850
07:28:22.639 --> 07:28:25.599
pretty much the same. Whether you're a man or a woman.

1851
07:28:26.479 --> 07:28:32.240
There's muscles there, muscles that stretch out to your back

1852
07:28:33.439 --> 07:28:37.479
as well as breast tissue stretches and moves into your back.

1853
07:28:42.360 --> 07:29:01.360
To just being aware of your chest, being with whatever

1854
07:29:01.599 --> 07:29:21.159
feeling there is in your chest. And when I noticed that,

1855
07:29:21.919 --> 07:29:30.080
I focus on my chest, I feel it in my back,

1856
07:29:30.400 --> 07:29:34.479
my upper back, and mean, I guess the obvious reason

1857
07:29:34.520 --> 07:29:35.959
would be because you know.

1858
07:29:35.959 --> 07:29:36.680
I'm breathe in.

1859
07:29:41.759 --> 07:29:47.639
In and it stretches my chest and my back at

1860
07:29:47.639 --> 07:30:08.439
the same time. It feels it feels okay, doesn't feel

1861
07:30:11.159 --> 07:30:15.400
I got a little bit of pain in my right chest,

1862
07:30:17.680 --> 07:30:23.880
A little bit, not pain, but little discomfort, maybe stiffness possibly,

1863
07:30:24.439 --> 07:30:33.360
I don't know. I notice my shoulders are also wanting

1864
07:30:33.520 --> 07:30:40.479
to flex for some reason. I think that's probably part

1865
07:30:40.560 --> 07:30:49.000
of my upper back, that connection between my shoulders and

1866
07:30:49.040 --> 07:30:53.159
my upper back, because I can move my shoulders and

1867
07:30:54.279 --> 07:31:00.319
stretch the muscles in my back moving a show orders

1868
07:31:00.400 --> 07:31:06.520
backwards or up, which then moves. I think it's the

1869
07:31:06.680 --> 07:31:27.520
scapulous in your back. It feels quite nice. Actually, A

1870
07:31:27.639 --> 07:31:31.159
good thing about this is you can, if you want to,

1871
07:31:31.919 --> 07:31:46.799
you can just flex or stimulate the various muscles in

1872
07:31:46.919 --> 07:31:52.639
your body gently in order to get more of a

1873
07:31:52.840 --> 07:32:07.759
sense of how they feel. And when you're relaxing, when

1874
07:32:07.799 --> 07:32:12.159
you detense and muscle and you let it go and

1875
07:32:12.319 --> 07:32:21.040
you let it relax, it relaxes way more than it

1876
07:32:21.080 --> 07:32:31.400
would normally. That you have to feel that you're able

1877
07:32:31.520 --> 07:32:35.159
to do that. There's no point in doing it if

1878
07:32:35.240 --> 07:32:40.799
there's an issue with the per part of your body.

1879
07:32:44.279 --> 07:32:50.880
You need to be gentle with yourself at all times

1880
07:32:53.479 --> 07:33:05.000
when relaxing deeply it's important to be kind to yourself

1881
07:33:12.560 --> 07:33:21.040
as you notice your mind. How much has your mind

1882
07:33:21.360 --> 07:33:48.599
slowed down since we started this recording, How came and

1883
07:33:48.880 --> 07:34:00.520
peaceful is your mind right now with nothing to think

1884
07:34:00.560 --> 07:34:10.319
about and just my voice to listen to. Because you

1885
07:34:10.560 --> 07:34:21.319
know the intention behind this recording, this relaxation, at the

1886
07:34:21.479 --> 07:34:27.799
very least, for you to feel more relaxed at the

1887
07:34:27.959 --> 07:34:31.119
end of the recording than you did at the beginning,

1888
07:34:36.240 --> 07:34:44.919
at the very least, for your mind just slowed down

1889
07:34:47.880 --> 07:35:00.599
as your body continues to relax, because that's what you

1890
07:35:02.240 --> 07:35:22.040
want to happen. That's what you expect to happen, for

1891
07:35:22.279 --> 07:35:42.040
relaxation to fill your body, maybe calm your mind to

1892
07:35:42.159 --> 07:36:01.560
the point of boredom when you start, maybe to drift away.

1893
07:36:15.880 --> 07:36:37.919
Drifting it's almost as if you're moving further away from

1894
07:36:39.639 --> 07:36:53.439
your body in your mind, just leaving that there, kind

1895
07:36:53.479 --> 07:36:58.560
of liking it an escape pod and a spaceship a movie,

1896
07:36:59.319 --> 07:37:01.919
a space movie. You know, when it gets a little

1897
07:37:02.000 --> 07:37:09.279
pard in, it sends the man far away from the spaceship,

1898
07:37:18.400 --> 07:38:30.520
safe to dream and continue to relax, drifting slow and

1899
07:38:30.799 --> 07:39:34.240
peace and peace and focusing on that feeling of those

1900
07:39:35.720 --> 07:39:46.840
individual parts of your body that or relaxing one by one,

1901
07:39:54.479 --> 07:40:06.840
you may find that every now and then you realize

1902
07:40:07.000 --> 07:40:17.880
that you aren't listening to my voice because your mind

1903
07:40:18.439 --> 07:40:33.200
started to imagine something different, maybe started to almost move

1904
07:40:33.400 --> 07:40:42.479
into some kind of a dreamy state. And then you

1905
07:40:42.599 --> 07:40:49.400
become aware of my voice again. And even though you

1906
07:40:50.400 --> 07:40:56.599
may want to focus on my voice, you may also

1907
07:40:57.319 --> 07:41:11.159
wish to allow your mind to just drift naturally into

1908
07:41:11.279 --> 07:41:32.680
that space of comfort and safety. As you feel more

1909
07:41:33.319 --> 07:41:49.560
comfort spreading through your body like a warm blanket covering you, chentling,

1910
07:41:53.520 --> 07:42:11.639
keeping your body it just the perfect temperature, and even

1911
07:42:11.799 --> 07:42:23.279
if you can hear the background sounds, they just don't

1912
07:42:23.520 --> 07:42:39.919
seem to matter anymore. There's that sense of peace spreads

1913
07:42:40.479 --> 07:42:54.159
through your mind like a gentle breeze, yet strong enough

1914
07:42:54.400 --> 07:43:09.919
to blow away, oh the activity, strong enough to remove

1915
07:43:10.479 --> 07:43:20.479
from your mind any anxiety or stress that was there before,

1916
07:43:28.840 --> 07:43:37.720
and blow away any other thoughts or feelings that just

1917
07:43:39.560 --> 07:44:03.959
don't fit with the sense relaxation that is filling your

1918
07:44:04.040 --> 07:44:26.479
body and your mind. And as you focus on your

1919
07:44:26.560 --> 07:44:34.200
mind and count down from ten down to one, and

1920
07:44:34.360 --> 07:44:51.200
with each number you hear, your mind will become slightly

1921
07:44:56.759 --> 07:45:10.919
more relaxed, just just slightly from ten, down to nine,

1922
07:45:11.720 --> 07:45:18.639
just a slight movement from nine down to eight, just

1923
07:45:18.759 --> 07:45:35.840
another small change in how you feel. Eight down to seven.

1924
07:45:38.639 --> 07:45:44.040
That feeling is a gap, almost like a gap that

1925
07:45:44.400 --> 07:45:54.040
starts to get wider, the gap between those feelings that

1926
07:45:54.240 --> 07:46:01.200
you used to have in your mind compared to the

1927
07:46:01.360 --> 07:46:08.880
feelings you have there growing now, feelings of comfort and

1928
07:46:09.159 --> 07:46:20.799
security and confidence, and the gap becomes wider. Eight down

1929
07:46:20.919 --> 07:46:27.759
to seven, seven down to six, And when you get

1930
07:46:27.799 --> 07:46:34.840
to five, the mind will start to have a certain

1931
07:46:36.240 --> 07:46:47.840
physical sensation, most like there's a magnet outside of your

1932
07:46:47.919 --> 07:46:54.720
head sucking the tension and the stress and any remaining

1933
07:46:55.840 --> 07:47:02.200
feelings that you don't want them out through your skull.

1934
07:47:08.000 --> 07:47:13.119
And then down to four you could start to really

1935
07:47:13.720 --> 07:47:26.759
experience that sense of not just emptiness, but space, a

1936
07:47:26.919 --> 07:47:35.639
place full of fresh air, place where you can stretch.

1937
07:47:39.159 --> 07:47:41.799
It's almost as if as you go down to four

1938
07:47:42.599 --> 07:47:51.400
and three, your mind is expanding, with this sense of

1939
07:47:52.080 --> 07:48:04.319
peace and tranquility growing as it moves down to When

1940
07:48:04.319 --> 07:48:13.720
you get to one, in mind just feels exactly how

1941
07:48:13.840 --> 07:48:33.799
you want to feel, almost perfect feeling, maybe a sensation

1942
07:48:34.240 --> 07:48:43.400
that you'd like to keep a place that's safe, where

1943
07:48:44.959 --> 07:49:03.919
nothing can affect you at all and you can stay

1944
07:49:04.040 --> 07:49:12.799
in that that space of comfort and confidence, confident in

1945
07:49:12.919 --> 07:49:21.040
your own ability to create this space and this feeling

1946
07:49:21.319 --> 07:49:28.279
of comfort within your own mind just by counting ten

1947
07:49:30.080 --> 07:49:37.200
down to one. And this is something that you can

1948
07:49:37.319 --> 07:49:46.360
do yourself when you're on your own, a time when

1949
07:49:46.479 --> 07:49:50.479
you can maybe sit down, maybe just for a few minutes,

1950
07:49:55.080 --> 07:50:06.240
close your eyes, just counts slowly from ten down to

1951
07:50:06.439 --> 07:50:23.720
one and re experience these feelings in your mind. And

1952
07:50:23.840 --> 07:50:28.439
when you feel that way in your mind, your body

1953
07:50:31.360 --> 07:50:43.000
copies your mind and that feeling it's spread through your

1954
07:50:43.919 --> 07:50:50.639
spine and your nervous system into every part of your body,

1955
07:50:52.720 --> 07:51:07.080
travels through your bloodstream, heathing and relaxing every article of

1956
07:51:07.240 --> 07:51:24.959
your existence. And we can practice this a few times

1957
07:51:29.680 --> 07:51:32.680
before the end of the recording, and then you can

1958
07:51:34.159 --> 07:51:40.240
practice on your own. And each time you count from

1959
07:51:40.400 --> 07:51:55.200
ten out one, the feelings of comfort, calmness, deep deep

1960
07:51:55.759 --> 07:52:12.279
relaxation becomes stronger and deeper feeling your mind and your

1961
07:52:12.479 --> 07:52:21.840
brain with these positive chemicals and spread throughout your body,

1962
07:52:23.400 --> 07:52:32.080
relaxing you so quickly, relaxing your whole body and mind

1963
07:52:35.040 --> 07:52:48.080
so very, very easily just by counting from ten down

1964
07:52:48.200 --> 07:52:48.680
to one.

1965
07:52:53.799 --> 07:52:54.520
So we're going to do.

1966
07:52:54.880 --> 07:52:58.520
Now, I'm going to count from ten down to one.

1967
07:53:00.080 --> 07:53:04.360
Like you to repeat the number after me. So when

1968
07:53:04.400 --> 07:53:13.000
I say ten, you can just repeat to yourself ten.

1969
07:53:18.599 --> 07:53:27.959
Just notice, be aware of how you feel in your

1970
07:53:28.119 --> 07:53:37.639
mind and your body. And when I say nine, you

1971
07:53:37.720 --> 07:53:53.560
can repeat to yourself nine again, noticing the increase in

1972
07:53:53.799 --> 07:54:01.720
comfort and calmness in your mind and in your body.

1973
07:54:07.720 --> 07:54:17.159
The same when I say eight, when I say seven, six,

1974
07:54:19.560 --> 07:54:34.000
I want I say five, four, when I say three, two,

1975
07:54:38.400 --> 07:54:52.200
and lastly when I say one, can repeat that number. Now.

1976
07:54:52.319 --> 07:54:57.880
Of course, when you do this on your own without

1977
07:54:58.000 --> 07:55:03.000
listening to me, you can say the numbers or whatever

1978
07:55:04.599 --> 07:55:13.080
speed that you feel is necessary for you, so you

1979
07:55:13.240 --> 07:55:19.159
can adapt. So you feel you want to say the

1980
07:55:19.319 --> 07:55:26.880
numbers ten down to one faster than I do, then

1981
07:55:26.880 --> 07:55:29.799
you go ahead and do that. Or if you feel

1982
07:55:30.639 --> 07:55:33.759
when you do it yourself that you'd like to have

1983
07:55:34.319 --> 07:55:42.319
more more space between the numbers, maybe take a lot

1984
07:55:42.560 --> 07:55:50.119
longer to get from ten all the way down to one,

1985
07:55:54.319 --> 07:56:07.360
that's your choice also to do. So I'm gonna count

1986
07:56:07.439 --> 07:56:15.840
from ten down to one. I want to get to one.

1987
07:56:17.159 --> 07:56:22.720
That will be the end of this recording. And let's

1988
07:56:22.759 --> 07:56:26.720
of course you're listening to music. Then the music will

1989
07:56:26.759 --> 08:01:38.000
continue ten nine, fight us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen,

1990
08:01:42.000 --> 08:02:22.959
thirty twelve eleven, ten nine, eight, seven, six, five.

1991
08:02:27.680 --> 08:02:32.759
Four, three.

1992
08:02:37.560 --> 08:02:44.479
Two one.

1993
08:02:52.880 --> 08:03:03.240
Now open your eyes, noticing how you physically feel having

1994
08:03:03.360 --> 08:03:10.959
counted down from twenty to one, allowing stress and tension

1995
08:03:11.439 --> 08:03:16.080
to leave through your fingertips and your toast. And as

1996
08:03:16.119 --> 08:03:20.840
you focus on your fingertips, maybe they feel a little

1997
08:03:20.880 --> 08:03:28.040
bit tingling, which is I suppose quite understanding considering the

1998
08:03:28.200 --> 08:03:39.040
tension has been exiting your body through your fingertips. So

1999
08:03:39.159 --> 08:03:41.599
now I'm going to count from twenty down to one again.

2000
08:03:42.119 --> 08:03:48.919
This time you go to feel a relief of tension

2001
08:03:50.520 --> 08:04:01.599
and stress, any anxiety that you may have leaving through

2002
08:04:01.639 --> 08:04:07.599
your stomach, just leaving through your stomach, almost as if

2003
08:04:08.159 --> 08:04:14.599
it's just releasing the whole of your stomach, your navel

2004
08:04:16.080 --> 08:04:19.040
to just above your chest or below your chest, rather

2005
08:04:20.159 --> 08:04:23.400
so surrounding your belly by an area, the whole area.

2006
08:04:25.520 --> 08:04:30.119
You can feel the tension of your body where it's left,

2007
08:04:30.400 --> 08:04:35.680
just releasing from that area, and you may notice that

2008
08:04:35.840 --> 08:04:42.040
your stomach will become very relaxed as I countdown from

2009
08:04:42.159 --> 08:06:01.119
twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five,

2010
08:06:05.959 --> 08:06:27.080
four three two, or you can open your eyes again

2011
08:06:27.159 --> 08:06:29.840
if you choose, or you can just keep them closed

2012
08:06:30.560 --> 08:06:37.759
because it feels relaxing. Just notice your stomach feels I

2013
08:06:37.880 --> 08:06:41.639
notice as your focus. Just do a little scan of

2014
08:06:41.720 --> 08:06:58.080
your body to notice, saying your body feels focusing upper body, back, chest, stomach, LEAs, arms, hands, feet,

2015
08:07:01.080 --> 08:07:08.000
just noticing, and you know, you may start to feel

2016
08:07:10.479 --> 08:07:14.279
more of a sense of tiredness, which may be the

2017
08:07:14.400 --> 08:07:20.439
reason you're listening to this recording, because you would like

2018
08:07:20.720 --> 08:07:30.159
to let go completely of everything and drift more into

2019
08:07:30.279 --> 08:07:45.240
a nice, natural, calm, relaxing sleep. So now we're gon

2020
08:07:45.479 --> 08:07:55.000
focus on your forehead, and if you choose, you can

2021
08:07:55.119 --> 08:08:00.720
incorporate your eyes in this focus as well. Forehead and

2022
08:08:00.840 --> 08:08:06.959
your eyes. It's that whole area basically almost as if

2023
08:08:07.080 --> 08:08:11.599
you were wearing a mask, you know, like a I

2024
08:08:11.639 --> 08:08:17.279
don't know, a Batman mask or something, or I'm trying

2025
08:08:17.279 --> 08:08:20.159
to sorrow or something, you know, the kind of mask

2026
08:08:20.240 --> 08:08:23.159
that covers your eyes but also covers quite a lot

2027
08:08:23.159 --> 08:08:30.080
of the forehead. Focusing on that area because that's the

2028
08:08:30.159 --> 08:08:34.560
area that we're now going to release tension, stress from

2029
08:08:34.599 --> 08:08:40.799
your mind, your brain, from your mind, and any tension

2030
08:08:40.919 --> 08:08:44.919
that you may have remaining in your face, in your neck,

2031
08:08:45.400 --> 08:08:51.240
and your jaw, in your eyes, your forehead, or your scalp.

2032
08:08:52.840 --> 08:08:58.159
So basically, any tension within your head area, including your

2033
08:08:58.319 --> 08:09:07.040
mind and your brain, that's going to be released through

2034
08:09:07.080 --> 08:09:13.880
your fullhead in your eyes. As I count down again

2035
08:09:14.040 --> 08:10:39.400
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2036
08:10:49.400 --> 08:11:14.639
three one, noticing as you scan your face, but jaw,

2037
08:11:15.240 --> 08:11:24.040
your eyes, the cheap bones, your ears, your forehead, your scalp,

2038
08:11:25.680 --> 08:11:29.959
your neck, back of your neck, the front of your neck,

2039
08:11:30.919 --> 08:11:41.639
the side of your neck, and your throat. Noticing being

2040
08:11:41.680 --> 08:11:53.439
aware of the comfort increased in relaxation, not just in

2041
08:11:53.560 --> 08:11:58.599
your head and neck and mind, also the rest of

2042
08:11:58.680 --> 08:12:08.959
your body. Just notice how loose and calm you felt,

2043
08:12:10.000 --> 08:12:11.599
and how easily.

2044
08:12:13.319 --> 08:12:14.840
It is to just let go.

2045
08:12:17.680 --> 08:12:41.759
Completely, let go completely, how easily. So what I'm going

2046
08:12:41.840 --> 08:12:45.200
to do now is I want to focus on the

2047
08:12:45.319 --> 08:12:52.720
top of your head, and am I going to allow

2048
08:12:54.319 --> 08:13:02.759
every last piece of tension or stress, the mind be

2049
08:13:03.040 --> 08:13:08.720
lingering or hiding in your body or mind, my head.

2050
08:13:10.040 --> 08:13:10.439
To just.

2051
08:13:12.159 --> 08:13:17.840
Be sucked out on the top of your head and

2052
08:13:18.080 --> 08:13:29.520
released into the air, sucked down into the clouds, a

2053
08:13:29.639 --> 08:13:34.840
big cloud above your head. It's like a whirlpool.

2054
08:13:35.639 --> 08:13:36.720
It's just gonna.

2055
08:13:36.639 --> 08:13:38.439
Suck that tension.

2056
08:13:39.639 --> 08:13:41.040
Out the top of your head.

2057
08:13:43.680 --> 08:13:52.959
Just take away you good you focus. Imagine an opening

2058
08:13:53.119 --> 08:13:56.919
on the top of your head with that tension and

2059
08:13:57.240 --> 08:14:03.040
stress and any remaining issues, maybe worries of concerns that

2060
08:14:03.200 --> 08:14:06.959
are not used to you. Now you can all be

2061
08:14:07.279 --> 08:14:11.799
sucked down at the time your head I've taken away.

2062
08:14:13.799 --> 08:14:18.080
As I count down again, I'm twenty down to one

2063
08:14:21.639 --> 08:14:57.959
now twenty nineteen, eighteen, seventeen, sixteen, fifty.

2064
08:15:02.880 --> 08:15:04.479
Four ten.

2065
08:15:10.119 --> 08:16:05.919
Thir to twelve even ten nine eight, seven, six, four

2066
08:16:10.040 --> 08:16:45.759
three two. Wha prey noticing how you feel, how relaxed

2067
08:16:46.159 --> 08:16:59.240
and calm you physically and mentally feel right now, help

2068
08:17:00.360 --> 08:17:09.319
peaceful your mind feels. It feels so nice to just

2069
08:17:09.479 --> 08:17:17.880
let go, to give yourself some space to breathe easily,

2070
08:17:19.799 --> 08:17:29.799
to think calmly, just to take a break from all

2071
08:17:29.880 --> 08:17:36.560
that pointless worry concerns about things that you don't need

2072
08:17:36.680 --> 08:17:47.080
to think about right now, because this is your time

2073
08:17:47.439 --> 08:17:53.799
to let go. This is your space to enjoy feeling

2074
08:17:55.159 --> 08:18:02.639
deeply relaxed, peaceful in your mind, relaxed in your body.

2075
08:18:05.799 --> 08:18:14.680
It can feel so good, so nice to just not

2076
08:18:15.040 --> 08:18:24.080
have to do anything, to be able to really enjoy

2077
08:18:25.799 --> 08:18:34.560
that serenity that comes of letting go completely, that peacefulness

2078
08:18:34.759 --> 08:18:35.799
that comes with.

2079
08:18:42.520 --> 08:18:43.880
Being in this.

2080
08:18:45.680 --> 08:18:55.759
Peaceful space. And you can keep this sense of calmness

2081
08:18:56.599 --> 08:19:07.720
for as long as you choose. If you choose to

2082
08:19:07.959 --> 08:19:15.200
drift off into a deep, healing, natural sleep, then you

2083
08:19:15.279 --> 08:19:26.799
can do that. It's completely up to you, and you

2084
08:19:26.919 --> 08:19:31.919
can keep this feeling of calmness physically and in your mind.

2085
08:19:33.200 --> 08:19:48.040
It's long as you choose to feel completely relaxed, completely relaxed.

2086
08:19:51.279 --> 08:19:56.919
And I'd like you to make up your mind that

2087
08:19:57.000 --> 08:20:07.959
you're going to relax, and I want to explore that

2088
08:20:08.159 --> 08:20:13.479
with you. What it feels like when you actually decide

2089
08:20:15.680 --> 08:20:20.360
that you're going to relax, not forcing yourself, but giving

2090
08:20:20.439 --> 08:20:26.400
yourself that. Yes, it is a command, really, isn't it.

2091
08:20:26.479 --> 08:20:33.840
When you're telling yourself relax in a gentle but firm

2092
08:20:33.919 --> 08:20:41.200
way that only you can really tell yourself in that way.

2093
08:20:42.080 --> 08:20:43.880
You can't really have someone else saying to you and

2094
08:20:43.919 --> 08:20:50.000
now it relax, relax, you know, and it needs to

2095
08:20:50.040 --> 08:20:53.360
be gentle. But you can't someone else can't really have

2096
08:20:53.680 --> 08:21:02.560
the same the same kind of influence or power that

2097
08:21:02.880 --> 08:21:10.479
you have over your own physicality, over how you feel,

2098
08:21:16.360 --> 08:21:21.240
because when you say it to yourself it means more.

2099
08:21:22.360 --> 08:21:28.880
It's personal, and your brain and your unconscious mind and

2100
08:21:28.959 --> 08:21:35.520
your body listens to what you say. So for example,

2101
08:21:36.119 --> 08:21:38.840
we'll test it out and do a little test if

2102
08:21:38.840 --> 08:21:42.599
you little tests along the way, and you can get

2103
08:21:42.759 --> 08:21:49.240
more of an idea of the force, a positive force

2104
08:21:49.400 --> 08:21:56.119
that you can have in creating a sense of comfort

2105
08:21:56.319 --> 08:22:01.119
and relaxation in your body and your mind quite quickly

2106
08:22:02.919 --> 08:22:13.599
just by you telling yourself to relax. So I'm going

2107
08:22:13.680 --> 08:22:20.639
to start by it's focus on your hands. So focus

2108
08:22:20.720 --> 08:22:23.360
on your hands and just tell your hands to relax,

2109
08:22:24.360 --> 08:22:29.279
and just say relax. As you focus on your hands,

2110
08:22:31.520 --> 08:22:36.080
you could say, my hands are relaxed, or I want

2111
08:22:36.119 --> 08:22:40.439
my hands to relax. I think if you actually do

2112
08:22:40.520 --> 08:22:48.560
it directly by focusing and imagining that your hands can

2113
08:22:48.799 --> 08:22:51.439
hear what you're saying. You know they've got little ears,

2114
08:22:52.200 --> 08:22:57.360
which is a little weird. So talking to your hands

2115
08:22:58.080 --> 08:23:26.919
and just say relax medicine. How your hands start to relax. Now,

2116
08:23:27.080 --> 08:23:30.319
focus on your eyes and tell your eyes to relax.

2117
08:23:31.479 --> 08:23:36.159
You just say in the same word relax and find

2118
08:23:36.200 --> 08:23:43.840
the right tone for you. You know, I might say relax,

2119
08:23:44.560 --> 08:23:52.639
but you you might say relax or relax. You know,

2120
08:23:52.959 --> 08:23:58.599
you might say it differently to yourself, and that's important

2121
08:23:59.479 --> 08:24:03.639
for you to gauge what feels the right for you.

2122
08:24:05.560 --> 08:24:10.439
To just tell your eyes to relax whilst focusing on

2123
08:24:10.520 --> 08:24:15.639
your eyes, your eyelids, the muscles around your eyes, your eyebrows,

2124
08:24:16.159 --> 08:24:23.080
and just tell your eyes directly relax.

2125
08:24:24.560 --> 08:24:24.720
Now.

2126
08:24:51.520 --> 08:25:01.680
Now, I just did that myself, and sometimes you may

2127
08:25:01.799 --> 08:25:06.479
feel that you need a bit more time for the

2128
08:25:06.560 --> 08:25:10.240
different parts to relax, you know, because I started talking

2129
08:25:10.319 --> 08:25:15.599
again and maybe that part hasn't relaxed fully. But what

2130
08:25:15.919 --> 08:25:18.400
happened is that it would just continue to relax even

2131
08:25:18.439 --> 08:25:25.639
though I'm talking. And that's happening with my eyes. Something

2132
08:25:25.720 --> 08:25:30.520
else I noticed is when I started focusing on my eyes,

2133
08:25:30.840 --> 08:25:34.319
that actually almost became They got worse before they got

2134
08:25:34.400 --> 08:25:37.360
better in a way. So I felt a degree of

2135
08:25:37.560 --> 08:25:44.119
tension growing in my eyes and then disappearing. So I

2136
08:25:44.279 --> 08:25:47.159
think what that was really was just me becoming more

2137
08:25:47.240 --> 08:25:53.880
aware of the tension that was already there that I wasn't.

2138
08:25:54.880 --> 08:25:58.799
I wasn't focused on it before, so I wasn't really

2139
08:25:59.520 --> 08:26:16.720
acknowledge in it or really conscious to those feelings. Yeah,

2140
08:26:16.880 --> 08:26:20.279
my eyes is still continuing to relax, as well as

2141
08:26:20.360 --> 08:26:26.279
my hands. Actually, my hands have got a certain kind

2142
08:26:26.319 --> 08:26:32.319
of energy, like not buzzing, but I can kind of

2143
08:26:34.720 --> 08:26:40.599
feel a degree of energy in my hands. Maybe that's

2144
08:26:40.680 --> 08:26:45.240
where the tension is being released. Maybe that's the cause

2145
08:26:45.319 --> 08:26:54.799
in that the next part, I think we should focus

2146
08:26:54.880 --> 08:26:57.279
on the back of the neck. That's a part was

2147
08:26:57.360 --> 08:27:02.119
quite often, or for me, holds tension. I don't know

2148
08:27:02.159 --> 08:27:06.000
about it for yourself, but I think it's quite a

2149
08:27:06.200 --> 08:27:13.639
standard place where tension is sometimes held. So, and I'm

2150
08:27:13.720 --> 08:27:16.799
doing exactly what you're doing as you do it as well,

2151
08:27:16.959 --> 08:27:20.919
So I'm telling my body parts to relax as well.

2152
08:27:21.680 --> 08:27:23.520
So if you tell your neck at the back of

2153
08:27:23.599 --> 08:27:26.159
your neck, focus on the back of your neck, and

2154
08:27:26.360 --> 08:27:33.720
just say relax in your own words, in your own tone,

2155
08:27:34.080 --> 08:27:36.919
in your own voice. You can say out loud, or

2156
08:27:37.000 --> 08:27:41.360
you can just say it to yourself internally, but you're

2157
08:27:41.479 --> 08:27:45.880
focusing and you're saying it literally to the back of

2158
08:27:45.959 --> 08:27:48.880
your neck. As if the back of your neck can

2159
08:27:48.919 --> 08:27:55.639
actually hear what you're saying, So do that now, just

2160
08:27:55.720 --> 08:28:00.279
say relax to the back of your neck. I did

2161
08:28:00.360 --> 08:28:42.040
the same. Now, what I noticed and you may have

2162
08:28:42.319 --> 08:28:47.159
had similar thing is, even though I was focusing on

2163
08:28:47.279 --> 08:28:58.279
the back of my neck, other parts started to I

2164
08:28:58.319 --> 08:29:02.000
don't know, show themselves to me or maybe because they

2165
08:29:02.080 --> 08:29:05.479
want to be relaxed as well. But I started noticing

2166
08:29:05.599 --> 08:29:09.040
the feelings in my shoulders at tension in my shoulders

2167
08:29:09.360 --> 08:29:16.080
and in my upper back. Whether that was because my

2168
08:29:16.639 --> 08:29:20.479
back of my neck was saying, well, I'm pretty much okay.

2169
08:29:22.080 --> 08:29:31.400
It's the other parts that need attention, but my low

2170
08:29:32.119 --> 08:29:35.720
back of my neck is still relaxing. But I just

2171
08:29:35.840 --> 08:29:42.439
became more aware of other parts that needed attention. Now,

2172
08:29:42.520 --> 08:29:47.439
this might happen and it's not. It doesn't mean that

2173
08:29:47.520 --> 08:29:52.040
it's going wrong. It just means you're being notified of

2174
08:29:53.040 --> 08:30:00.799
more places that also want to feel relaxed. So I'm

2175
08:30:00.880 --> 08:30:05.040
going to focus on my upper back. So you can

2176
08:30:05.119 --> 08:30:10.919
do the same, even if you don't have any feelings

2177
08:30:11.000 --> 08:30:15.840
of tension that are obvious in your upper back, if

2178
08:30:15.880 --> 08:30:20.720
you just focus on your back and the whole area

2179
08:30:20.880 --> 08:30:25.680
from the shoulder blades down to the middle of your back,

2180
08:30:26.159 --> 08:30:30.200
that your spine, and with me, it's more the shoulder

2181
08:30:30.240 --> 08:30:40.119
blades more. Yeah, that's the parts that are really sort

2182
08:30:40.159 --> 08:30:43.639
of given me the not.

2183
08:30:45.560 --> 08:30:46.400
That it needs.

2184
08:30:46.200 --> 08:30:48.959
Relaxing, the sounds going to ask that part to relax,

2185
08:30:50.200 --> 08:31:04.000
and you can do the same. Now relax your upper back.

2186
08:31:16.159 --> 08:31:21.200
There's something strange happened there. And this often happens.

2187
08:31:21.279 --> 08:31:21.959
I've been doing this.

2188
08:31:22.080 --> 08:31:30.880
For sixteen years or something, and often I'm I'm surprised

2189
08:31:31.799 --> 08:31:38.560
but amazed really that there can be a feeling. So

2190
08:31:38.759 --> 08:31:41.360
when I was focusing on the back of my neck,

2191
08:31:42.240 --> 08:31:46.360
my upper back was starting to feel quite stressed and

2192
08:31:47.119 --> 08:31:52.680
in need of attention. As soon as I started talking

2193
08:31:52.840 --> 08:31:57.720
to you about my upper back and talking about, you know,

2194
08:31:58.200 --> 08:32:03.319
getting ready to ask upper back to relax, why the

2195
08:32:03.439 --> 08:32:09.040
back already started to relax. It's almost as if it

2196
08:32:09.159 --> 08:32:19.439
doesn't need to hear the words, just needs intention, just

2197
08:32:19.639 --> 08:32:31.439
needs to be noticed. And that is something that often

2198
08:32:31.639 --> 08:32:38.599
happens in this type of situation, is when you start

2199
08:32:39.680 --> 08:32:44.680
to relax a couple of parts of your body, as

2200
08:32:44.720 --> 08:32:51.119
we've done with our hands, our eyes and eyelids, and

2201
08:32:51.400 --> 08:33:00.159
now back of the neck, top of the back, up

2202
08:33:00.200 --> 08:33:05.200
about the rest of the body seems to just take

2203
08:33:05.400 --> 08:33:14.840
notice and decide in its own way to start relaxing.

2204
08:33:16.680 --> 08:33:22.080
Other parts of your body start to just become looser.

2205
08:33:26.799 --> 08:33:29.639
I suppose it's kind of like a bit of an avalanche,

2206
08:33:29.799 --> 08:33:34.720
you know, the little ball starts rolling before you know,

2207
08:33:35.000 --> 08:33:38.240
the whole of your body is completely relaxed and can't

2208
08:33:47.400 --> 08:33:55.000
And if you focus on your face, you focus on

2209
08:33:55.080 --> 08:34:04.319
your eyes, your eyelids, eyebrows, and the muscles around your eyes.

2210
08:34:09.279 --> 08:34:14.000
Maybe you start to notice that your forehead is more

2211
08:34:14.080 --> 08:34:19.119
relaxed than it was. Maybe your face is more relaxed.

2212
08:34:21.840 --> 08:34:25.599
I would say my entire face is a lot more

2213
08:34:25.680 --> 08:34:26.759
relaxed than it was.

2214
08:34:38.040 --> 08:34:38.599
So we're going to.

2215
08:34:38.639 --> 08:34:46.279
Focus now on your shoulders again, just like before. Just

2216
08:34:46.400 --> 08:34:50.240
tell your shoulders and you can do them in dividity.

2217
08:34:50.400 --> 08:34:54.080
You can do the right shoulder and left shoulder. I

2218
08:34:54.279 --> 08:34:58.279
just generally do both at the same time. And just

2219
08:34:58.439 --> 08:35:02.000
tell your shoulders as you focus on them in your mind,

2220
08:35:03.360 --> 08:35:08.279
focus on them how they feel. Maybe you can see

2221
08:35:08.400 --> 08:35:18.599
them in your mind's eye. Just tell your shoulders to

2222
08:35:18.720 --> 08:36:13.080
relax as nice as they relax. But do notice, especially

2223
08:36:13.159 --> 08:36:19.599
with my back, is the connection between the different parts

2224
08:36:21.119 --> 08:36:30.840
the back, the shoulders, the neck. Being all connected and

2225
08:36:31.080 --> 08:36:37.599
being such a large part of your body, it's always

2226
08:36:37.720 --> 08:36:46.319
hard to separate them from each other. My lower back

2227
08:36:46.439 --> 08:36:48.159
is starting to relax on its own.

2228
08:36:54.360 --> 08:36:55.479
Maybe I'm going too.

2229
08:36:55.520 --> 08:37:01.479
Slow, and that could be an issue because we all

2230
08:37:01.560 --> 08:37:07.919
go at different speeds. And the idea of the beginning

2231
08:37:08.040 --> 08:37:10.360
of this recording was for you to be able to

2232
08:37:10.599 --> 08:37:26.959
just say to yourself, relax without focusing on any particular

2233
08:37:27.159 --> 08:37:32.959
part of your body. Because when you know that, telling

2234
08:37:33.040 --> 08:37:45.159
your hands to relax and your hands relax, you tell

2235
08:37:45.200 --> 08:37:52.279
your eyelids and your eyes and muscles around your eyes

2236
08:37:53.560 --> 08:38:07.279
and your eyebrows to relax, and they relax. You tell

2237
08:38:07.560 --> 08:38:19.360
the back of your neck to relax, and it relaxes.

2238
08:38:27.319 --> 08:38:47.040
You tell your upper back to relax, and it relaxes.

2239
08:38:54.759 --> 08:39:33.959
You tell your shoulders to relax, and they relaxed. You

2240
08:39:34.080 --> 08:39:38.799
told your hands to relax, they relaxed, and they continued

2241
08:39:40.599 --> 08:39:52.119
to relax. When you told your eyelids, the muscles around

2242
08:39:52.159 --> 08:40:03.360
your eyes, your eyebrows to relax, they relaxed and continued

2243
08:40:04.959 --> 08:40:13.720
to relax. When you told the back of your neck,

2244
08:40:15.080 --> 08:40:20.880
paused on the back of your neck and told it

2245
08:40:21.000 --> 08:40:40.560
to relax, it relaxed and continued to relax when you

2246
08:40:40.720 --> 08:40:50.840
told your ulpa back to relax, be relaxed, and continued

2247
08:40:53.360 --> 08:41:07.119
to relax. That's with your shoulders. You told your shoulders

2248
08:41:07.240 --> 08:41:20.560
to relax, and your shoulders relaxed and continued to relax.

2249
08:41:26.240 --> 08:41:31.159
And it's not just that, it's.

2250
08:41:33.880 --> 08:41:38.279
That the rest of your body has also been listening

2251
08:41:39.959 --> 08:41:46.040
and their relaxation has been spreading. So from your eyes,

2252
08:41:46.400 --> 08:41:53.799
the relaxation spread to your forehead, round your face, into

2253
08:41:53.880 --> 08:42:07.880
your skin, into your jaw, into the front sides of

2254
08:42:07.959 --> 08:42:19.439
your leck i, way down your chest and stomach. Your

2255
08:42:19.479 --> 08:42:22.200
relaxed hands and shoulders.

2256
08:42:23.720 --> 08:42:26.759
Meet up through your arms.

2257
08:42:27.119 --> 08:42:39.000
Relaxing your forearms, your upper arms, elbows, your wrists, let

2258
08:42:39.159 --> 08:42:55.759
you get a lower bag, your hips, butt exproy. We'll

2259
08:42:55.959 --> 08:43:04.959
just start to relax and continue in comfort, spreading through

2260
08:43:05.040 --> 08:43:06.040
your legs.

2261
08:43:10.880 --> 08:43:12.759
All the way down to.

2262
08:43:12.759 --> 08:43:22.200
Your ankles, the tops of your feet, the sight of

2263
08:43:22.279 --> 08:43:34.759
your feet, and the bottoms of your feet, relaxing into

2264
08:43:34.840 --> 08:44:02.040
your toes, each toe relaxing calm it is, and as

2265
08:44:02.119 --> 08:44:19.479
your body relaxes more, your mind becomes slower but peaceful,

2266
08:44:27.159 --> 08:44:35.119
to the point where if you choose to fall asleep,

2267
08:44:40.439 --> 08:44:57.599
you can easily do that easy drift the way because

2268
08:44:57.639 --> 08:45:05.200
there's nothing going on in your mind. Your brain is peaceful,

2269
08:45:13.560 --> 08:45:20.159
your body continues to rise.

2270
08:45:43.880 --> 08:45:44.439
And with that.

2271
08:45:44.720 --> 08:45:52.159
Connection between your body relaxing, the word do you say

2272
08:45:52.439 --> 08:46:06.279
to yourself relax means that you don't need to focus

2273
08:46:06.400 --> 08:46:13.439
on just one part. You can just focus on your

2274
08:46:13.759 --> 08:46:28.240
entire body, saying the powerful word whoas.

2275
08:46:37.959 --> 08:46:38.680
And it's.

2276
08:46:40.560 --> 08:46:59.680
Those familiar sensations of comfort spreading throughout your body, listening

2277
08:47:00.080 --> 08:47:20.439
and calming and heathing every part of your body, heathing, relaxed.

2278
08:47:34.400 --> 08:47:37.560
So that all we need to do, and now one

2279
08:47:37.799 --> 08:47:38.119
is just.

2280
08:47:39.959 --> 08:48:19.720
Tell yourself relax and feeding completely. M So starting now

2281
08:48:19.959 --> 08:50:15.319
with number twenty nineteen, eighteen, seventeen sixty fift four thirty.

2282
08:50:49.400 --> 08:50:49.959
Too well.

2283
08:51:02.520 --> 08:55:15.639
USUS eight.

2284
08:56:30.520 --> 08:58:13.279
US side.

2285
09:00:01.360 --> 09:02:09.119
Would one.

2286
09:02:15.279 --> 09:02:31.919
So counted down from ten to one ten nine eight,

2287
09:02:34.799 --> 09:02:59.560
seven six five four three two one, And maybe that

2288
09:02:59.720 --> 09:03:04.080
was a too quick in order to relax. Maybe it's

2289
09:03:04.080 --> 09:03:10.000
a bit too fast for you to notice the calming

2290
09:03:10.240 --> 09:03:17.080
of your body, maybe even a little bit of pressure there,

2291
09:03:17.279 --> 09:03:20.799
like you're counting down from ten to one. Would you

2292
09:03:20.919 --> 09:03:24.240
expect me to do? Man, expect me to stick go

2293
09:03:24.400 --> 09:03:28.159
with floppy just because you're counting down.

2294
09:03:32.279 --> 09:03:32.479
Two.

2295
09:03:33.520 --> 09:03:36.799
If you try it again, but this time I'll go

2296
09:03:36.880 --> 09:03:43.919
a bit slower this time, and you focus on the

2297
09:03:44.080 --> 09:03:48.200
whole of your body before we focus on your legs.

2298
09:03:50.639 --> 09:03:59.759
Just notice how your body does start to feel more

2299
09:04:00.240 --> 09:05:07.599
relaxed with every number that I count down ten, nine, eight, seven, six, five, four, three,

2300
09:05:21.119 --> 09:05:58.799
two one, And just notice how how you feel generally,

2301
09:05:59.240 --> 09:06:08.680
how your body feel else it's not necessarily even about

2302
09:06:13.160 --> 09:06:20.400
counting down from ten to one. It's that space that

2303
09:06:20.519 --> 09:06:38.519
you have, that body space between what's being active physically

2304
09:06:38.720 --> 09:06:48.319
or mentally to just sitting or lying down, just being there,

2305
09:06:49.080 --> 09:06:54.519
not doing anything, not saying anything, not needing to think

2306
09:06:54.639 --> 09:07:00.519
about anything. So it opens up a space, you know,

2307
09:07:00.720 --> 09:07:10.040
a bit of a space, the gap. And the more

2308
09:07:11.319 --> 09:07:14.559
I camped down from the tent to one, the bigger

2309
09:07:14.639 --> 09:07:23.720
that gap becomes. So there's that gap of calmness, of

2310
09:07:23.879 --> 09:07:38.599
comfort and relaxation. It's a nice feeling, yeah, And it

2311
09:07:38.919 --> 09:07:50.800
moves those stresses or discomforts physically or emotionally, moves away.

2312
09:07:57.559 --> 09:07:58.559
Allows you.

2313
09:08:01.239 --> 09:08:01.760
To just.

2314
09:08:04.760 --> 09:08:11.480
Slow down, someone to count again from ten down to one,

2315
09:08:11.919 --> 09:08:22.120
and notice that gap widening, the gap, And as it widens,

2316
09:08:22.199 --> 09:08:28.559
it's almost like the stress and attention falls into the gap.

2317
09:08:42.040 --> 09:09:38.080
It gives you that distance, that space. Now ten nine eight, seven, six, five,

2318
09:09:49.239 --> 09:10:59.279
four three two one. How does your body feel.

2319
09:11:01.199 --> 09:11:01.360
Now?

2320
09:11:14.120 --> 09:11:26.080
Can you notice that? Do you feeling calmer? Are you

2321
09:11:26.319 --> 09:11:54.720
feeling more relaxed as we now focus on your legs,

2322
09:11:56.480 --> 09:12:15.959
just your legs. We're just going to start with focusing

2323
09:12:16.839 --> 09:12:36.160
on your thighs. Of course, it's not the most exciting

2324
09:12:36.319 --> 09:12:43.000
thing to be doing, because I'm sure like most of

2325
09:12:43.080 --> 09:12:54.919
your body is not not going on right now. Just

2326
09:12:55.120 --> 09:13:01.239
focusing on the whole of your thighs, the tops of

2327
09:13:01.319 --> 09:13:07.400
your thighs, the sides of your fires the bottoms of

2328
09:13:07.480 --> 09:13:14.440
your thighs, your outer thighs, and your inner thighs, basically

2329
09:13:14.639 --> 09:13:18.279
the whole of your thigh that leads into your hip

2330
09:13:22.360 --> 09:13:33.080
and it goes down to your knee joints. Now, this

2331
09:13:33.279 --> 09:13:40.720
is a big area. It's a very heavy area. It's

2332
09:13:40.919 --> 09:13:47.319
very strong, probably the strongest muscles in your body or

2333
09:13:47.400 --> 09:14:03.519
in your thighs. But I don't think we perhaps won't

2334
09:14:03.599 --> 09:14:16.239
give enough attention to our thighs. Perhaps we don't acknowledge

2335
09:14:16.959 --> 09:14:36.319
how important our thighs are to our lives, how much

2336
09:14:38.959 --> 09:14:52.440
they actually do for us all through our lives. And

2337
09:14:52.559 --> 09:14:58.279
it may seem to sound really weird, but I think

2338
09:14:58.360 --> 09:15:04.080
that all of our body parts. Yes, especially our thighs

2339
09:15:05.080 --> 09:15:12.400
need some TLC, a bit of love shown, a bit

2340
09:15:12.440 --> 09:15:31.160
of acknowledgement, thank you, gratitude for what our thighs do

2341
09:15:31.400 --> 09:15:41.080
for us. And I know this may sound a bit strange.

2342
09:15:43.680 --> 09:15:46.680
Maybe you think, why am I surely how I should

2343
09:15:46.720 --> 09:15:51.599
be out in the garden hugging a tree or something. Wow,

2344
09:15:55.720 --> 09:15:57.800
it's hard to set a microphone.

2345
09:15:57.319 --> 09:15:58.000
Up on a tree.

2346
09:15:59.040 --> 09:16:01.279
That's why I'm doing this doors. Otherwise I would be

2347
09:16:01.319 --> 09:16:05.080
outside hugging a tree. Now I can't see the television

2348
09:16:05.120 --> 09:16:13.720
from the tree. If you move down to your knees

2349
09:16:15.599 --> 09:16:23.519
gain such an important part. And I think we don't

2350
09:16:23.639 --> 09:16:31.480
necessarily I'll speak for myself here. I don't necessarily appreciate

2351
09:16:33.279 --> 09:16:38.360
all that my needs do for me until I have

2352
09:16:38.480 --> 09:16:41.919
a problem with my knee. It's occasionally if I wor

2353
09:16:43.440 --> 09:16:47.400
maybe i'll bash it, or it's aching for some reason.

2354
09:16:49.160 --> 09:16:55.319
It's then that I realize how much it does. You know,

2355
09:16:55.440 --> 09:17:01.360
the benefit of being able to use my legs without

2356
09:17:03.160 --> 09:17:10.400
any kind of physical discomfort is a beautiful thing that's

2357
09:17:10.639 --> 09:17:19.000
possibly not appreciated until it's temporarily removed. You know that's comfort.

2358
09:17:23.120 --> 09:17:27.720
But as you focus on your knees regardless of how

2359
09:17:27.800 --> 09:17:35.279
your knees feel. You can have that sense of gratitude

2360
09:17:36.839 --> 09:17:39.440
and love to your needs for all that they do

2361
09:17:39.639 --> 09:17:52.639
for you. When you can still have that attention on

2362
09:17:52.760 --> 09:17:59.919
your thighs, Maybe notice how your thighs feel, Maybe noticed

2363
09:18:00.400 --> 09:18:17.559
that they are relaxing more deeply as you focus now

2364
09:18:19.440 --> 09:18:23.160
on the bottoms of your legs, your shins, and your

2365
09:18:23.239 --> 09:18:32.239
calf muscles. The bones between your knees and your feet incorporates,

2366
09:18:32.279 --> 09:18:43.559
and the course, your ankles so important. Anyone that's had

2367
09:18:44.440 --> 09:18:49.879
even like the slightest sprain of an ankle knows how

2368
09:18:51.559 --> 09:19:01.879
how much we take our ankles for granted. And it's

2369
09:19:01.959 --> 09:19:04.040
kind of strange in a way when you think that.

2370
09:19:06.599 --> 09:19:10.559
You know, logically, our wrists are a lot thinner than

2371
09:19:10.680 --> 09:19:14.800
the rest of our arms, which is okay, it doesn't

2372
09:19:15.319 --> 09:19:18.360
I can't see any problem with that because we're just

2373
09:19:18.480 --> 09:19:26.160
picking stuff up by our ankles so much thinner than

2374
09:19:26.199 --> 09:19:35.279
the rest of our legs. And from a physics perspective

2375
09:19:36.519 --> 09:19:40.720
or logical even it doesn't really make sense that all

2376
09:19:40.839 --> 09:19:49.559
this weight would ultimately be resting on your ankles then

2377
09:19:49.680 --> 09:20:02.800
leading to your feet. That thin area, thin bone. Yeah,

2378
09:20:02.879 --> 09:20:08.599
it does so much great work, supports us, supports our

2379
09:20:08.680 --> 09:20:20.440
body for a lifetime, helps us to balance, It helps

2380
09:20:20.519 --> 09:20:33.160
you to get around and be mobile. And there's the

2381
09:20:33.279 --> 09:20:41.400
calf muscles. Of course, when I was younger, I couldn't

2382
09:20:41.400 --> 09:20:46.839
see the point in calf muscles. Didn't seem to do anything. Okay,

2383
09:20:47.959 --> 09:20:51.480
if I walked around on tiptoes, then my calf muscles

2384
09:20:51.559 --> 09:20:55.040
get some work. But of course that's not true. The

2385
09:20:55.160 --> 09:20:59.559
calf muscles are being used whenever we use their legs

2386
09:21:05.160 --> 09:21:17.760
and your shins there to protect your lower legs, shaped

2387
09:21:17.839 --> 09:21:22.519
in a way, almost as a protector for the bone,

2388
09:21:30.120 --> 09:21:42.239
leading of course to your ankles and your feet. We're

2389
09:21:42.279 --> 09:21:44.199
not going to focus on your feet. We're just going

2390
09:21:44.279 --> 09:21:50.559
to focus on the legs. And I realize, and now

2391
09:21:50.599 --> 09:21:55.199
that I've mentioned your feet, you probably focuses on them anyway,

2392
09:21:55.720 --> 09:21:58.319
So maybe I should focus on your feet a little bit.

2393
09:22:02.319 --> 09:22:06.760
You can have them in your awareness the same as

2394
09:22:06.839 --> 09:22:11.199
you have your thighs in your awareness. Even though we

2395
09:22:11.319 --> 09:22:17.239
haven't been focusing on your thighs a few minutes, we've

2396
09:22:17.279 --> 09:22:28.199
been focusing on your ankles, there's still that sensation of

2397
09:22:31.400 --> 09:22:44.160
comfort in your thighs, and there's that movement of energy

2398
09:22:46.239 --> 09:22:53.279
because the thighs hold lots of different sensations. Of course,

2399
09:22:53.319 --> 09:22:58.080
there's the muscles, the big strong muscles that we have

2400
09:22:58.319 --> 09:23:11.639
in our thighs. But the skin on the outside of

2401
09:23:11.720 --> 09:23:17.000
the thighs, as in the outside of all of our body,

2402
09:23:17.839 --> 09:23:29.400
can be very sensitive, sensitive to the touch, sensitive to temperature.

2403
09:23:35.959 --> 09:23:43.480
And inside your thighs the bones, there's the muscle, there's

2404
09:23:43.559 --> 09:23:48.639
the blood, vessels, the arch trees, all this stuff that's

2405
09:23:48.879 --> 09:23:57.720
inside your thighs. I guess sometimes it'd be nice if

2406
09:23:57.720 --> 09:24:03.400
you could actually put your fingers inside your thighs and message,

2407
09:24:05.760 --> 09:24:09.319
so you can message on the outside, of course, but

2408
09:24:09.400 --> 09:24:12.639
to be able to get deep into the muscles, to

2409
09:24:12.680 --> 09:24:17.800
be able to just massage inside your thighs, message in

2410
09:24:17.879 --> 09:24:26.480
the bones of your leg, massage in or the veins,

2411
09:24:26.720 --> 09:24:36.919
and just gently healing your thighs and you can move

2412
09:24:37.120 --> 09:24:44.480
down message and inside your knees, just message in those bones,

2413
09:24:45.519 --> 09:24:52.519
but with healing fingertips, spreading that healing energy deep into

2414
09:24:52.639 --> 09:25:02.040
the choice of your knees. Of course, there's the back

2415
09:25:02.319 --> 09:25:07.400
of your your knee and the inside crease where your

2416
09:25:07.480 --> 09:25:15.279
knee is. It's a very sensitive area. Really that's very

2417
09:25:15.400 --> 09:25:20.160
nice when you stroke it. That might be because it's

2418
09:25:20.199 --> 09:25:25.519
an area that's not really touched very often. It's almost

2419
09:25:25.599 --> 09:25:31.919
like a hidden part, a crease in your legs. It's

2420
09:25:31.959 --> 09:25:39.080
almost it's like a part that has a sensitivity, which

2421
09:25:39.160 --> 09:25:49.599
is a little bit different. Of course, it's protected by

2422
09:25:49.639 --> 09:26:01.080
your legs, so you can imagine putting the fingers into

2423
09:26:01.199 --> 09:26:10.839
that crease in your legs. Fold in between your legs,

2424
09:26:11.559 --> 09:26:17.440
you can just message with your fingertips, your fingertips going inside,

2425
09:26:19.120 --> 09:26:27.680
massage in the muscle tissue. You can of course field

2426
09:26:27.760 --> 09:26:41.440
the bones of your knees heading through your fingertips, and

2427
09:26:41.519 --> 09:26:47.160
then as you go down to your calf muscles, and

2428
09:26:47.279 --> 09:26:50.000
that's the part I'd like to be able to really

2429
09:26:50.839 --> 09:26:57.160
put my fingertips deep inside my half muscles, massage in

2430
09:26:57.559 --> 09:27:06.160
every single or tissue of that muscle, healing every part,

2431
09:27:12.160 --> 09:27:18.239
and then doing the same for my shins, massagy and

2432
09:27:19.120 --> 09:27:26.800
gently stroking the bones, gently stroking them, healing and loving way,

2433
09:27:28.120 --> 09:27:34.519
because they deserve to be treated as the precious bones

2434
09:27:34.559 --> 09:27:39.319
that they are. Our legs are so precious as in

2435
09:27:39.400 --> 09:27:44.519
all the other parts of our body, the more precious

2436
09:27:44.599 --> 09:27:58.360
of anyture on the planet. When when you start to

2437
09:28:00.000 --> 09:28:10.919
think about your legs in this way, it can change

2438
09:28:11.080 --> 09:28:20.559
your perspective. It might sound a bit a bit silly

2439
09:28:20.720 --> 09:28:26.319
to start with the idea of having love for your legs,

2440
09:28:27.760 --> 09:28:35.400
showing appreciation for your thighs, want them to be able

2441
09:28:35.440 --> 09:28:42.599
to put your hands in your thighs the message the

2442
09:28:42.800 --> 09:28:48.639
muscles and the bones, and to get your fingers deep

2443
09:28:48.760 --> 09:28:58.519
in there, releasing all tension, just to show how much

2444
09:28:58.639 --> 09:29:05.400
you care about your legs, how what you.

2445
09:29:05.519 --> 09:29:08.919
Care for what your legs do for you.

2446
09:29:10.519 --> 09:29:22.639
Regularly, your knees, your calves, your ankles, the strength of

2447
09:29:22.760 --> 09:29:30.839
your ankles, considering how thin they are compared to the

2448
09:29:30.919 --> 09:29:38.599
rest of your legs, especially your thighs. Yet this so strong,

2449
09:29:40.160 --> 09:29:54.559
so flexible, absolutely amazing things. Your ankles are truly a

2450
09:29:54.720 --> 09:30:05.559
gift because of what they do for you, supporting all

2451
09:30:05.760 --> 09:30:12.639
that weight, regardless of how what weight you are, even

2452
09:30:12.680 --> 09:30:17.680
if you're only eight stone, still a lot of weight

2453
09:30:17.959 --> 09:30:19.599
for these little ankles.

2454
09:30:23.199 --> 09:30:24.080
Now, I'm a lot.

2455
09:30:24.160 --> 09:30:34.080
Heavier than eat stone double back, yet my ankles support

2456
09:30:34.160 --> 09:30:34.959
my body.

2457
09:30:35.400 --> 09:30:36.000
All the time.

2458
09:30:39.760 --> 09:30:42.760
Whether they do give off a sigh of relief when

2459
09:30:42.800 --> 09:30:48.000
I sit down, as in fact, my whole legs through

2460
09:30:51.559 --> 09:30:57.000
my feet feet also go my toes clap.

2461
09:30:58.199 --> 09:30:59.239
I'm so happy.

2462
09:31:18.720 --> 09:31:27.919
Your legs really are amazing. And I know there talking

2463
09:31:28.000 --> 09:31:34.279
about talking about your legs is probably possibly one of

2464
09:31:34.360 --> 09:31:38.680
the most most boring things I've ever heard anyone say.

2465
09:31:39.599 --> 09:31:47.040
Possibly they're boring or not. Everything I said is true.

2466
09:31:49.519 --> 09:32:04.360
The legs are amazing. Your les deserve not just respect,

2467
09:32:10.199 --> 09:32:22.519
they deserve to relax deeply. They deserve to take some

2468
09:32:22.720 --> 09:32:47.279
time out of the day to just lecker completely. Relicks

2469
09:32:52.760 --> 09:33:06.000
really can relax. And because the legs are so such

2470
09:33:06.080 --> 09:33:10.559
a most you know, very important part of your body,

2471
09:33:11.919 --> 09:33:14.440
and your relax your legs, the rest of your body

2472
09:33:15.120 --> 09:33:33.879
also naturally follows in that journey of comfort. I can

2473
09:33:34.000 --> 09:33:38.919
feel it in my hips. My hips feel really loose,

2474
09:33:42.239 --> 09:33:43.080
and also.

2475
09:33:42.959 --> 09:33:44.080
My lower back as well.

2476
09:33:46.080 --> 09:33:51.839
My lower back really feels it feels stretched, even though

2477
09:33:51.839 --> 09:33:55.480
I'm just sitting in a chair and there's no stretching

2478
09:33:58.199 --> 09:34:01.360
as far as I'm aware that I'm doing. It's almost

2479
09:34:01.400 --> 09:34:05.199
as if the muscles are just relaxed so much that

2480
09:34:05.319 --> 09:34:12.360
there is a natural stretch as a tension has reduced

2481
09:34:13.800 --> 09:34:32.400
a lot. And I'm now going to count down from

2482
09:34:33.040 --> 09:34:42.120
ten down to one, and you can continue to feel

2483
09:34:43.879 --> 09:35:16.360
wonderfully relaxed. Ten nine, eight, seven, six, five, four three

2484
09:35:20.519 --> 09:35:41.199
two one relax So I'm just going to count down

2485
09:35:42.760 --> 09:35:47.400
from five down to one. And as a countdown, if

2486
09:35:47.440 --> 09:35:54.519
you just focus on the numbers, just the numbers counting down,

2487
09:35:55.599 --> 09:35:59.559
and notice how you feel.

2488
09:36:01.839 --> 09:36:03.040
In this moment.

2489
09:36:04.480 --> 09:36:08.839
As you hear the numbers counting down, knowing that those

2490
09:36:09.000 --> 09:36:22.080
numbers counting down represent you feeling calmer, not just in

2491
09:36:22.160 --> 09:36:30.519
your body, but also relaxing your mind. I just notice

2492
09:36:30.559 --> 09:36:36.599
how you feel. There's nothing to do, it's nothing to say,

2493
09:36:37.279 --> 09:37:15.040
there's nothing to think about, starting with number five, four, three, two.

2494
09:37:20.919 --> 09:37:21.120
One.

2495
09:37:30.599 --> 09:37:42.440
So as you notice the gradual letting go, let the

2496
09:37:42.599 --> 09:37:50.199
tension in your body, you may also begin to notice

2497
09:37:50.319 --> 09:37:57.559
and be aware of how your mind is starting to

2498
09:37:58.879 --> 09:38:05.480
slow down. This is just a natural thing that happens.

2499
09:38:08.120 --> 09:38:13.279
It's not really a special procedure. It's just natural. Because

2500
09:38:13.480 --> 09:38:19.279
is your body relaxes, your mind also starts to relax.

2501
09:38:20.879 --> 09:38:24.519
And the more your mind relaxes, the more your body relaxes.

2502
09:38:24.639 --> 09:38:35.160
It's just a continuous circle of relaxation. And there's that

2503
09:38:36.480 --> 09:38:41.480
calmness that comes from relative quietness.

2504
09:38:43.040 --> 09:38:47.959
You know, even even if this background sounds either your

2505
09:38:48.120 --> 09:38:54.639
side online, it's still going to be quite calm.

2506
09:38:56.360 --> 09:38:58.959
You know, you haven't got the television on. There's no

2507
09:38:59.319 --> 09:39:03.519
music in the background unless you're listening to the recorded

2508
09:39:03.559 --> 09:39:11.000
with music. Of course, you're very likely not going to

2509
09:39:11.040 --> 09:39:14.120
be sitting in a room with other people. Of course

2510
09:39:14.199 --> 09:39:18.680
you might be, but generally it's more ideal if you

2511
09:39:18.800 --> 09:39:29.680
can do this on your own, so no distractions, and

2512
09:39:29.800 --> 09:39:45.000
when you stop thinking about stuff, relaxation automatically rises, a

2513
09:39:45.120 --> 09:39:55.800
sense of comfort starts to grow, and without trying to

2514
09:39:55.919 --> 09:40:06.800
build it up into something fantastical or something magical, this

2515
09:40:07.040 --> 09:40:16.959
is just a natural process, something that's easy to accomplish.

2516
09:40:19.760 --> 09:40:27.160
In fact, it's almost the sense of relaxing completely happens

2517
09:40:27.319 --> 09:40:32.040
really when you put no effort into it. It's not

2518
09:40:32.239 --> 09:40:40.760
something that you can really force. It's something that happens naturally.

2519
09:40:43.680 --> 09:40:50.959
And part of the process of this recording and others

2520
09:40:52.599 --> 09:41:04.120
is simply two allow you to take advantage of this space,

2521
09:41:06.800 --> 09:41:19.800
this time, to just let go, to just be here,

2522
09:41:21.239 --> 09:41:34.160
to be in tune with how you feel, yet with

2523
09:41:34.879 --> 09:41:46.720
the intention of wanting to relax deeply and maybe even

2524
09:41:48.400 --> 09:41:52.800
to fall asleep, depending on what it is that you

2525
09:41:53.919 --> 09:42:07.040
wish for yourself in this moment. As we know, relaxing

2526
09:42:08.720 --> 09:42:16.839
is the majority of the process of falling asleep. The

2527
09:42:16.919 --> 09:42:21.000
actual falling asleep part is a tiny bit at the end.

2528
09:42:24.400 --> 09:42:39.080
The deeper relaxed you become, the easier you find yourself drifting.

2529
09:42:48.680 --> 09:42:55.279
You can also, if you choose, stay focused on my

2530
09:42:55.480 --> 09:43:23.480
voice and really in joy the process, gradually relaxing each

2531
09:43:24.000 --> 09:43:50.519
muscle in your body effortlessly and just observing the sensation

2532
09:43:55.800 --> 09:44:03.919
of letting go completely.

2533
09:44:10.000 --> 09:44:13.720
This time, I'm gonna count from six down to.

2534
09:44:13.839 --> 09:44:26.919
One, and you can notice your mind calming down more.

2535
09:44:28.000 --> 09:44:30.040
With each number.

2536
09:44:31.400 --> 09:44:43.239
That you hear me say, naturally, feeling calm and slow,

2537
09:44:47.400 --> 09:44:54.959
to be peaceful, six.

2538
09:45:20.839 --> 09:46:14.080
Five, four, three.

2539
09:46:51.839 --> 09:47:21.040
Two, why.

2540
09:47:41.919 --> 09:47:51.480
Being aware how you mind to smooth it, rite down,

2541
09:47:54.760 --> 09:48:17.680
sinking deeply into relaxation. And as you focus on your

2542
09:48:17.800 --> 09:48:31.279
minda may notice that there's some thoughts still there, maybe

2543
09:48:31.480 --> 09:48:41.239
some stubborn thoughts that for some reason perhaps need your attention.

2544
09:48:48.120 --> 09:48:49.599
That's what you can do is.

2545
09:48:55.080 --> 09:49:07.559
Send love to those thoughts. Sprinkle those thoughts with love.

2546
09:49:09.319 --> 09:49:15.480
I do petals from a flower, Just sprinkle over them, petals,

2547
09:49:15.559 --> 09:49:22.720
fill with love towards those thoughts, to let those thoughts

2548
09:49:22.959 --> 09:49:29.440
know that you're not abandoned in them. We just need

2549
09:49:29.599 --> 09:49:39.279
them to require them to just calm down, slow down,

2550
09:49:41.720 --> 09:49:56.519
quats down and now so as you focus on those

2551
09:49:57.199 --> 09:50:00.800
and meaning thoughts as we count down this