April 23, 2025

(music) (10 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025

(music) (10 hours) Relaxation Techniques | Let me bore your pain away #26 | Jason Newland | 23rd April 2025
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WEBVTT

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

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Newland and this is let me boil your pain away.

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Please only listen when you can safety close your eyes.

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This is not replacement for any kind of therapeutic or

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medical care. And please get permission from your doctor before

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listening to this so that you can find out the

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cause of your chronic pain. So just let you know.

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I've also got a Facebook group called Jason Newlands Boring

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Group that you can join. I've got a YouTube channel

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at Jason Newland where all of my latest recordings or

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get updated, not get released on there. And my website

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has all my latest recordings as well, where you can listen, stream,

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download whatever you want to do. So thank you, thank

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you very much. Today is Wednesday, the twenty third of

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April twenty and twenty five, and it's currently seven minutes

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past four pm. It's quite nice out there now. It

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was a bit a bit rainy, bit bit of a

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rainy David. Now it is quite nice. There's some noise

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and background sound from music going from downstairs. I wanted

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to wait till it finished, but it's been going on

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for a few hours now, so I'm going to just

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do the recording anyway. Hopefully the microphone doesn't pick up

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too much of it. It's not as loud as it

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was earlier, so it should be fine. So what I'm

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going to do is talk about I'm just going to

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talk about how chronic pain can be reduced. So I'm

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talk about twenty scientific So these are twenty scientifically supported

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insights into how relaxation techniques and listening to soft speech

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can alleviate chronic pain. There's now banging going on downstairs.

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If there's too much noise, I will just do this

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without any music in the background, but we'll see. I

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don't know what's going on down there. Sounds that they're

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rebuilding a place. So I'm just going to go through

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this so and talk through the different things I've found

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and give you my perspective on it, because ultimately that's

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what this is. That's what everything I do is. It's

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just me talking and hoping that by listening to me

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yabbering on, I can help both distract and also influence

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how you feel physically and emotionally in a positive way.

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Whether it's the let me boy you to sleep, whether

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it's the whatever it is I'm doing that is my hope.

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So this is kind of like let me boy to sleep,

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but they not really focus more on the chronic pain relief.

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So the first one is relaxation techniques reduce pain intensity.

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I discovered this myself back in two thousand and six

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when I used to offer a free payment lease service

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in my local town. And I'll be fair, I was

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I didn't. It wasn't I didn't know what I was doing,

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but I was quite new to doing it in person.

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I've been studying it since ninety nine, so two thousand

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and six it was this seven years. Two thousand and

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six was the first time I really got to sort

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of sit down with another person, the human being, in

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the same room and looking at ways to change how

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you feel. Now, I really to start with relied on

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relaxation techniques and then moved into maybe a technique such

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as changing the color or of the physical sensation, or

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you know, imagining it coming out of the part of

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your body and changing from different color to a different color,

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then to a different color, maybe changing shape and maybe

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change into ice and just letting it drop to the

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floor and smashing. And it's lots of different kinds of ways,

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but the relaxation part of it, with something that on

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its own, without any kind of clever or even non

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clever technique, was enough to change how someone felt physically.

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No idea, what's going on downstairs. It's gonna just a

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lot of banging. I don't maybe she's putting up some furniture.

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You don't know that. It's possible. It's possible.

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You never know.

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So I found in my just I couldn't really give

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a percentage, like, but I knew what I felt, very definite.

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And I used to have it on my website, you know,

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back in that time, I used to have a website

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called Free Pain Relief dot co dot uk. I don't

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have it anymore, but I used to put relaxation reduces

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chronic pain, like as simple as that, and I still

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stick to that. It tends to do that. I think this.

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I'm being distracted by the bloody drills. Now. You think,

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if you're going a drill, use a power tool or

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have loud music, don't do both, you know what I mean?

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Do one or the other, not both. BlimE me. Uh

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So we'll see how this goes. The music stopped, I

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don't think they can hear me, surely no, they won't

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be able to hear me. So I was thinking, that's

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kind of how it goes, like relaxation. When someone feels relaxed,

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it's not just your body that's feeling relaxed, it's your mind. See,

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you and your body obviously is connected. So you can't

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have a relaxed body unless the mind is relaxed, and

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you can't have a relaxed mind unless your body is relaxed,

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and each causes the other to relax more. I mean,

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the opposite is also true. So one thing I never

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really got into is breathing techniques, and the reason for

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that is really simply because I was coming from a

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perspective of extreme anxiety, like panic attacks and stuff like that,

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and I tried relaxation techniques when I was going through

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the panic stuff and it didn't help me. It made it.

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It wasn't useful for me. I'm sure it's useful for

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a lot of people, but for me, and the one

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thing I didn't want to focus on was my breathing.

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So I pretty much most of the time, I can say,

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during my career of it's not a career as it,

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but during my last nineteen years of doing this stuff,

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I very rarely focused on breathing, other than just commenting

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on my own breathing reducing, like slowing down and deepening,

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but naturally, you know, in its own way. Not I

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don't generally try and control it because it calms down anyway.

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And even now I'm breathing's deeper because I'm more relaxed

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than what I was before I doing a recording, even

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though there's a lot of anoise coming from downstairs. Just

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by talking and by focusing on this what I'm talking about,

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it has it's almost like I'm listening to myself. So

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for you, it'd be even more beneficial because you're not

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doing the talking, so you know, ideally, I mean, unless

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you are just talking along and repeating everything I say,

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which I can't imagine would be much fun. Maybe a

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bit like that annoying kid at school, you know, just

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walking around just repeating everything and stop repeating me, stop

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repeating me, go away, go away. When I say that

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annoying kid, I mean me. I used to do that.

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I had two older brothers. I had no choice. It

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was it was basically something I was born with. You know,

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I was a kid. I was born and I had

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these two brothers a lot bigger, a lot older than me.

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And I said, it's not fair. I said, it's not

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fair to my name. It's not fair. I can't what

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I'm supposed to do. They're bigger than me, They're physically

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a lot bigger and stronger. How am I supposed to

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match up to them when it comes to arguments? And

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she said, oh, but Grandson, something, you forget the magic

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power you have being the smallest. I said, what she said,

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you get to annoy them constantly. I thought, yeah, she said,

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use your words carelessly, like wow. She was a bit

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like Jedi, but not as tall. When I say Jedi,

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I'm t all about Ewok? What's the ewok? The Ewok

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that taught Luke Skywalker how to dance? I forget his

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name anyway, So breathing ken, I mean, I SI just

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think that's a bit weird. When I got learned to

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meditate back in two thousand and two onwards for quite

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a few years, so I do incorporate meditation techniques that

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I've learned in what I do. I always find it.

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I was found a little bit amusing when the meditation

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teachers say they don't forget to breathe I've never once

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forgotten to breathe my whole life, fifty four years. I've

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never forgotten to brieth. I never had to remember to

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brieve because it's a natural thing. But I've never got

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you in the end of the day and thought I

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forgot to breathe today, damn it. So yeah, I think

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breathing it's because it's a natural thing. Focus on in it,

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focus in on it for me made it a bit weird,

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but it's whatever you like to do. And I can

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focus on my breathing now because it has slowed down

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and because it feels relaxed. But if I was focusing

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on it when it was, it wasn't. But if it

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was sort of a bit too accentuated, a bit too fast,

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I would, well, I'd be focusing on what it was,

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not what it could be potentially. Now I'm focusing on

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what it is how it is now, and it's slow, rhythmic, deep,

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and it might get more relaxed, but I kind of

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don't care if it does or if it doesn't. I

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I do expect it to become more relaxed, but it's

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okay whatever happens, you know, So relaxation can significantly signific

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I can't even say the words significantly today, reduce physical intensity,

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you know, other outcomes. I mean, for me, anxiety was

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the reason why I started meditating and why I learned

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try to learn different relaxation techniques. There was no other reason.

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That was the main reason for me. I do have

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chronic pain issues in my lower back now from arthritis.

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I didn't have that back then, so it was never

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really an issue. So yeah, I was interested in helping

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people with chronic pain right from the late nineties because

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I fought. When I started first started learning hypnosis, that's

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the only two things that really jumped out of me

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was relaxation and chronic pain relief. But chronic pain relief

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was the biggest one out of the two, which I mean, really,

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they're too too connected to not be the same thing. Really,

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relaxation is pain relief, and pain relief doesn't really happen

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without relaxation. You can get distraction, but it's still a

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degree of relaxation when you're distracted. So you can watch

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a really good movie, even if it's like a tense

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thriller or something, you're still you may be focusing on

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one thing, but you're you're not focusing on the part

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of your body that maybe you were focusing on before.

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And I think it's kind of one of those weird things,

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is like it just goes back to its normal level

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of focus instead of so I think sometimes with my

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lower back in the past, when it's if it's like

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fifty percent, I'm giving it fifty percent focus, it's fifty

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percent attention. It's not really a problem. Even eighty ninety percent.

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I don't think that's the problem. Even at hundred percent,

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it's discomfort. I My perspective is chronic pain is a

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problem when it goes above one hundred percent. The intensities

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are higher than that. So it's not like zero to ten. Really,

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it's like zero to ten, ten plus one plus two

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plus three twelve, thirteen, forty, fifteen, sixteen, seventeen, eighteen, So

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it's eighteen out of ten, you know what I mean.

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It's like it's gone over the edge, and when we're

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distracted sometimes it just goes back. It can go back

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to its normal level because not getting that attention that

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we were given it before. Yeah, it's the old thing,

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isn't it. Sort Of if you're in a passenger in

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a car and you'll play a game like who can

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spot a red car or who can spot a mini?

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Who can spot a white van? Who can you know?

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Or it can be as obscure as you want, and

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before you know it, you're seeing nothing but what you're

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looking for, because that's what you're noticing, that's what you're

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aware of, that's what your complete focus is on. And

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without going into talking about physical adult enjoyment between two adults,

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that's also part of the reason why that can be

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enjoyable with two adults together, whether it's holding the hands, kissing,

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or just just cuddling or being together, there's a sense

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of heightened pleasure because it's a real focus. But I'm

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pretty sure that would be different in a different situation.

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So you can be on a first date and you've

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gone back to one of each other's apartments, or maybe

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you're sitting in a cinema and your legs are touching

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just your legs, now other part of your body, maybe

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your shoulders. Maybe you've got a bus home because you

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didn't want to pay out for a taxi just in

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case it didn't go well, that's terrible, But just that

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human contact of your shoulder or your knee against their

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knee because you're noticing it. Maybe they're noticing it. I

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don't know. It feels more physically, that sensation, that physical

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feeling is heightened, like to a much higher level. So

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but if that was just you know, once you've been

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dating a while, or you know, if you were just

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sitting having a conversation with someone else and your legs

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and even if you completely love the person, but you're

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talking to someone else, you're not going to have that

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feeling because you're focusing on what you're doing there. And

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maybe during a movie and the movie starts, and when

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you focus on the movie, that physical feeling reduces a bit,

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and then you're focus on it and you get it right,

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it arouses, that feeling arouses. I'm trying to be careful

235
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with the word arouses, but now I'm thinking of arousing stuff,

236
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so I'll stop. So I think maybe with the physical comfort,

237
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it is because that's teend to go like zero to ten?

238
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Where is it? But actually I think ten is still manageable.

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I don't think ten is the problem is when it

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goes above ten, that's when it's a problem. In my

241
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perspective of looking at the gauge. Obviously, if it's only

242
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between zero and ten, and ten is the highest. But

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I think that's that's not what happens with It's the

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same with relaxation. It goes down to zero, but zero

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is just feeling relaxed. But when you feel really relaxed,

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that's way below ten. That way below zero. Sorry, that's

247
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minus minus minus minus minus five, minus six minus seven,

248
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complete comfort where you almost feel like you're floating andjoy

249
00:22:00.079 --> 00:22:05.160
heavy at the same time. Maybe like that body parts

250
00:22:05.279 --> 00:22:09.319
not even there, so instead of feeling calm and comfortable

251
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and like a zero, which would be just like maybe

252
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it feels exactly how the rest of your body feels.

253
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You go below that, it might feel way more relaxed

254
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than the rest of your body. It might feel like

255
00:22:23.960 --> 00:22:27.880
almost there's a breeze blowing through that part of your body.

256
00:22:28.359 --> 00:22:33.440
There's a go minus three minus four minus five, and

257
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the rest of your body of course will follow, because

258
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that's just a natural thing to do. But that part

259
00:22:40.400 --> 00:22:43.799
seems to be as you're focusing on it seems to

260
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be much more reduced, much more relaxed than just being

261
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a zero. And it can go down. There's no ending. Really,

262
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it's an endless drop. It's an endless feeling of comfort.

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I guess you can put your own number on what

264
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it is, whether it's minus twelve, minus thirty, minus one hundred,

265
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where you just it goes beyond a feeling anymore. It's

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almost it may almost feel spiritual. You know, everyone's got

267
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their own idea of what that is. But it's very calming.

268
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And as you go down, you also feel that in

269
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your mind as well as your mind not only slows

270
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down as it goes down from like ten down to zero,

271
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your mind slows down and then your mind empties. And

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then when you go below zero, it's something else happens.

273
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Is your mind switched off. Perhaps you'll get in that

274
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feeling of pleasure in your mind that you would get

275
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from years of meditating, something that maybe it could take

276
00:24:15.759 --> 00:24:19.640
someone long time to you know, through meditation to get

277
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to this point. But you've got to this point because

278
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you've just allowed yourself to relax, because ultimately you're not

279
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trying to get anything for it, because sometimes with meditation

280
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it can be almost an achievement to I don't know,

281
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like trying to get something. Not everyone, not everywhere, not

282
00:24:44.720 --> 00:24:50.279
every meditation technique, but you know, whether it's trying to

283
00:24:50.359 --> 00:24:56.039
create loving kindness towards other people, whether it's trying to

284
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calm your breath or calm your mind, to relax your body,

285
00:25:01.599 --> 00:25:06.440
whether it's just focusing on now, there's a degree of

286
00:25:06.559 --> 00:25:13.400
focus with meditation, but this goes beyond focus. It's almost

287
00:25:13.839 --> 00:25:19.079
when it goes below zero, it's kind of like there's

288
00:25:19.119 --> 00:25:23.559
no focus anymore. In a way it might seem weird,

289
00:25:23.599 --> 00:25:26.079
it's almost like you've given me the focus to take

290
00:25:26.119 --> 00:25:32.559
care of and you're just left. You just gone down

291
00:25:33.039 --> 00:25:36.359
and you're relaxed, and you're calm, and you're peaceful, and

292
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you don't need anything at all. You know that you're safe,

293
00:25:41.680 --> 00:25:46.000
you know that you're healthy, you know you're fine, and

294
00:25:46.039 --> 00:25:49.440
you can just allow yourself and the rest of your

295
00:25:49.480 --> 00:25:53.720
body to catch up if you want to, or you

296
00:25:53.759 --> 00:25:59.880
may just enjoy having this feeling without any expectations whatsoever,

297
00:26:02.440 --> 00:26:05.119
nothing that you need to do, nothing that you need

298
00:26:05.119 --> 00:26:11.400
to say or think. You just are in this moment

299
00:26:12.119 --> 00:26:18.240
how you are, without any judgment, any opinions. So yeah,

300
00:26:18.240 --> 00:26:26.839
it can be quite nice. So listening to soft sounds

301
00:26:28.039 --> 00:26:34.079
it's really good for the brain, whether it's listening to

302
00:26:34.200 --> 00:26:43.960
me just talking, whether it's listening to soft music, it's

303
00:26:43.960 --> 00:26:50.000
all about engaging your brain regions which are associated with

304
00:26:50.079 --> 00:27:00.640
that physical sensation modulation that part of your brain really

305
00:27:00.759 --> 00:27:08.119
just your system, the various nerves in your body helps

306
00:27:08.160 --> 00:27:13.720
to just calm everything down. It's almost, I think, with

307
00:27:14.640 --> 00:27:21.240
something very powerful about sound, whether it's a soft voice,

308
00:27:21.960 --> 00:27:30.680
whether you're taking in positive words or positive ideas that

309
00:27:30.720 --> 00:27:33.960
are actually soaking into your mind and your body. But

310
00:27:34.640 --> 00:27:41.599
whether it's music, it seems to reach more than just

311
00:27:41.720 --> 00:27:46.680
your ears. It's almost like the music or the sound

312
00:27:46.920 --> 00:27:52.119
or the voice is physically reaching the parts of your body,

313
00:27:54.559 --> 00:28:01.359
which I think is quite nice. I mean, studies have

314
00:28:01.519 --> 00:28:07.559
been done where demonstrations, yeah, demonstrations be done where twelve

315
00:28:07.599 --> 00:28:15.119
week program incorporated singing and breathing exercises can improve how

316
00:28:15.200 --> 00:28:22.359
someone feels an overall well being with people with physical issues,

317
00:28:25.240 --> 00:28:27.680
and then you've got I mean, it's a fine line

318
00:28:27.960 --> 00:28:34.240
really with like guided imagery. Guided imagery is pretty much

319
00:28:34.319 --> 00:28:40.240
taken from hypnosis. They call it guided imagery because not

320
00:28:40.279 --> 00:28:44.880
everyone liked the idea of hypnosis in the past. But

321
00:28:45.039 --> 00:28:52.599
visualizing something is when you don't need hypnosis to do this,

322
00:28:53.559 --> 00:28:56.480
and I think that's what it is. People. You know,

323
00:28:56.680 --> 00:29:00.680
thirty forty years ago whenever they started doing Guy the imagery,

324
00:29:01.599 --> 00:29:06.279
realize that just by imagining yourself being in a place

325
00:29:06.720 --> 00:29:11.319
like a calm place. Some people that would be lying

326
00:29:11.359 --> 00:29:15.759
on a beach listening to the waves on the shore.

327
00:29:16.759 --> 00:29:21.119
Other people that might be lying in the tent with

328
00:29:21.240 --> 00:29:25.079
the rain falling on a tent and making that lovely sound.

329
00:29:26.960 --> 00:29:30.960
And it could be different for everyone. Some people that

330
00:29:31.039 --> 00:29:36.799
could be cycling in the mountains. You know, everyone's different.

331
00:29:38.319 --> 00:29:48.319
And by imagining these visual mental experiences, and the more

332
00:29:48.400 --> 00:29:54.359
vivid they are, your mind doesn't seem to know the

333
00:29:54.440 --> 00:30:02.400
difference between what you're thinking and what's really happening as

334
00:30:02.440 --> 00:30:10.039
far as how it responds. And sometimes it can be

335
00:30:10.160 --> 00:30:18.279
nice just to close your eyes and just imagine yourself relaxing,

336
00:30:18.960 --> 00:30:25.160
imagine yourself feeding really really calm, imagine your body just

337
00:30:25.359 --> 00:30:35.720
melting away, and then you've got progressive muscle relaxation PMR.

338
00:30:36.960 --> 00:30:39.920
I'm not really good at the whole PMR and whatever,

339
00:30:39.960 --> 00:30:42.680
I just say the whole word. It's easy for me.

340
00:30:44.680 --> 00:30:49.240
And this is something that is that I kind of

341
00:30:49.279 --> 00:30:55.640
started doing many years ago. It's just a standard kind

342
00:30:55.640 --> 00:30:59.799
of start out really focusing and there's two different ways

343
00:30:59.799 --> 00:31:02.799
of doing it. I would spice, probably more than two ways.

344
00:31:02.839 --> 00:31:07.440
But you can do a body scan where you focus

345
00:31:07.480 --> 00:31:13.000
on the different parts of your body without doing anything,

346
00:31:13.440 --> 00:31:18.000
just you know, focusing on your forehead, focusing on your eyes,

347
00:31:18.400 --> 00:31:23.759
focusing on your jaw, not trying to relax your forehead,

348
00:31:24.759 --> 00:31:29.319
not trying to relax your eyes and not trying to

349
00:31:29.359 --> 00:31:33.680
relax your jaw, Focusing on the back of your neck,

350
00:31:34.200 --> 00:31:39.480
your shoulders, but not trying to relax the back of

351
00:31:39.519 --> 00:31:46.720
your neck or your shoulders, and your arms, your hands,

352
00:31:47.000 --> 00:31:56.799
your fingers, your legs, feet, toes, chests, stomach, and back,

353
00:31:57.559 --> 00:32:02.000
not trying to relax all those parts, but being aware

354
00:32:02.119 --> 00:32:09.079
of them, just noticing them. So that's a little bit

355
00:32:09.559 --> 00:32:17.039
different from the progressive muscle relaxation. And I learned actually

356
00:32:17.079 --> 00:32:20.920
the progressive muscle relaxations from an audio I used to

357
00:32:21.000 --> 00:32:26.480
listen to in about nineteen ninety nine or ninety eight,

358
00:32:27.519 --> 00:32:31.519
and it was a meditation, but it was also there

359
00:32:31.599 --> 00:32:36.640
was a muscle relaxation part of it. And I like

360
00:32:36.720 --> 00:32:40.559
that because back in them days I was a little

361
00:32:40.599 --> 00:32:46.359
bit I wasn't I wasn't the most relaxed person in

362
00:32:46.400 --> 00:32:52.240
my twenties. So I used to just listen to this

363
00:32:52.519 --> 00:32:58.319
guided relaxation session. And I used to enjoy the progressive

364
00:32:58.519 --> 00:33:03.440
muscle relaxation starting from my head going all the way down,

365
00:33:03.559 --> 00:33:06.920
and it was it was easier about then because I

366
00:33:06.960 --> 00:33:09.880
had some muscles as well. I mean, I don't know

367
00:33:09.920 --> 00:33:15.680
if they can do progressive fatty tissue relaxation for people

368
00:33:15.759 --> 00:33:20.680
like me, but I find it helps. You can do

369
00:33:20.799 --> 00:33:24.720
both as long as you're careful with it. You know,

370
00:33:24.880 --> 00:33:29.839
don't it's because what I mean is if you can

371
00:33:29.960 --> 00:33:35.799
tense the muscles and just let it go, or you

372
00:33:35.839 --> 00:33:38.279
don't even have to do that. You can just focus

373
00:33:38.839 --> 00:33:41.359
on a part of your body. So if there's a

374
00:33:41.400 --> 00:33:44.559
part maybe that's injured, then just focus on it. There's

375
00:33:44.599 --> 00:33:49.319
no tense or tension or anything like that. It required.

376
00:33:51.319 --> 00:33:53.559
But then you can focus on the different parts of

377
00:33:53.599 --> 00:34:01.799
your body and instead of actually just saying to yourself

378
00:34:01.880 --> 00:34:06.200
or thinking to yourself, don't try and change it. Just

379
00:34:06.279 --> 00:34:09.800
allow it to be how it is, which in itself

380
00:34:10.800 --> 00:34:21.039
creates relaxation. You can be a bit more proactive and say, well, okay,

381
00:34:21.599 --> 00:34:31.360
I'd like my eyes to relax more, and your jaw

382
00:34:32.360 --> 00:34:44.599
relaxing more, your forehead relaxes more, the back of your

383
00:34:44.639 --> 00:34:53.679
neck and your shoulders relaxes more. The whole of your back,

384
00:34:54.840 --> 00:34:57.000
from the top of your back all the way down

385
00:34:57.119 --> 00:35:04.719
to your lower back relaxes more. Your chest and your

386
00:35:04.760 --> 00:35:19.679
stomach relaxes more. Your arms, hands and fingers relaxes more.

387
00:35:23.679 --> 00:35:36.119
Your hips, your buttocks, and your groin relaxes more. Your thighs, knees, calfs, shins,

388
00:35:37.599 --> 00:35:47.400
your ankles, feet and toes relaxes more. So that's kind

389
00:35:47.440 --> 00:35:54.119
of something that I might have done. And it's pretty

390
00:35:54.199 --> 00:35:58.440
much a suggestion. You could do it. You could just

391
00:35:58.599 --> 00:36:02.639
say I'd like my whole body or my whole body

392
00:36:02.719 --> 00:36:05.599
is going to relax. You can do it as a question,

393
00:36:06.880 --> 00:36:15.559
Please relax my whole body, Please slow down your mind,

394
00:36:16.119 --> 00:36:20.920
see it whatever, and you can just ask your brain

395
00:36:21.079 --> 00:36:25.039
to do this for you. And it's not like you're

396
00:36:25.079 --> 00:36:29.599
asking for anything weird. You're asking for things that are

397
00:36:29.639 --> 00:36:34.599
good for you. You're asking for things that are useful

398
00:36:35.000 --> 00:36:43.480
for you. So these other things mindfulness based stress reduction.

399
00:36:45.000 --> 00:36:51.519
So there's something quite I've learned this as well. I

400
00:36:51.599 --> 00:36:57.960
actually went on a course once. It was a meditation,

401
00:36:58.320 --> 00:37:03.239
mindful based, mindful ones based chronic pain relief course, and

402
00:37:03.320 --> 00:37:07.159
it was about teaching people but also for people with

403
00:37:07.239 --> 00:37:10.400
chronic pain as well. And it was all based on

404
00:37:10.760 --> 00:37:15.679
mindfulness and that meditation, and it was part of a

405
00:37:15.719 --> 00:37:19.880
Buddhist It was coming up from a Buddhist perspective, but

406
00:37:20.000 --> 00:37:30.559
not just for Buddhists, so it was incorporated meditation. This

407
00:37:30.960 --> 00:37:36.679
it didn't have any yoga. I tried jogat once, and

408
00:37:38.360 --> 00:37:48.079
I didn't realize that being stretched out on a floor

409
00:37:48.159 --> 00:37:54.119
and bending over in a room full of other people,

410
00:37:55.519 --> 00:37:59.320
I really didn't. I underestimated the amount of noise my

411
00:37:59.400 --> 00:38:04.760
bum would I did, I let out some wind and

412
00:38:08.760 --> 00:38:11.239
weirdly enough, because it was quite a small room, there

413
00:38:11.239 --> 00:38:14.199
wasn't a lot of air in there. There was no windows.

414
00:38:15.599 --> 00:38:21.920
It wasn't as funny as you'd imagine. And my little

415
00:38:21.960 --> 00:38:24.920
idea of maybe we never know, I mean, I go

416
00:38:25.039 --> 00:38:29.000
to I go to yoga, I might because there was

417
00:38:29.039 --> 00:38:32.239
a few people that I knew, you never might get

418
00:38:32.239 --> 00:38:36.480
to talk to them go through tea or coffee afterwards. Yeah,

419
00:38:36.519 --> 00:38:43.280
that option wasn't available after that. In fact, I had

420
00:38:43.320 --> 00:38:46.360
to move town. I had to move. But other than that,

421
00:38:46.519 --> 00:38:50.480
it's good. But I didn't, you know, Yoga's wasn't really

422
00:38:50.559 --> 00:38:58.320
for my body or my bum, but the meditation very much.

423
00:38:58.360 --> 00:39:04.079
I mean, yoga is meditation. It's just physically it's a

424
00:39:04.119 --> 00:39:17.480
physical meditation. So it's with the mindfulness based thing, very

425
00:39:17.559 --> 00:39:23.239
much focused on just being in the moment, but also

426
00:39:24.360 --> 00:39:29.480
realizing that you can focus on your whole body instead

427
00:39:29.480 --> 00:39:34.239
of just focusing on one part of your body or

428
00:39:34.920 --> 00:39:40.320
you know, those parts that maybe you've not felt very

429
00:39:40.400 --> 00:39:45.960
kindly towards. And there's also a little you know, there's

430
00:39:46.000 --> 00:39:50.519
something to be said for making friends with your body,

431
00:39:51.519 --> 00:39:56.360
being grateful, saying thank you to the different parts of

432
00:39:56.400 --> 00:40:00.639
your body for everything they do for you. Because this

433
00:40:00.800 --> 00:40:04.400
face that our bodies are pretty amazing. I mean, mine

434
00:40:04.400 --> 00:40:07.280
doesn't look very amazing anymore, but I'm not sure if

435
00:40:07.320 --> 00:40:09.960
it ever really did, but it's still amazing what it does.

436
00:40:12.119 --> 00:40:22.719
So there's something about saying thank you or making friends

437
00:40:23.320 --> 00:40:27.400
because it can seem I'm pretty sure. I mean, there

438
00:40:27.480 --> 00:40:30.239
has been times in the past, Vin he's trying to

439
00:40:30.280 --> 00:40:37.039
get my attention if I ignore me or stop hopefully,

440
00:40:37.559 --> 00:40:40.079
there were times in my lower back when I did

441
00:40:40.079 --> 00:40:42.199
not like, I did not like that part of my body,

442
00:40:44.719 --> 00:40:45.559
did you hear? Can you hear?

443
00:40:45.639 --> 00:40:46.119
And going.

444
00:40:48.400 --> 00:40:50.559
That's been neat. So he's at the side of me

445
00:40:50.599 --> 00:40:53.920
because I'm not looking at him. If I looked at

446
00:40:54.000 --> 00:40:56.239
him and start jumping up at me because I'm not

447
00:40:56.280 --> 00:40:58.920
looking at him, he's thinking how can I get hold

448
00:40:58.960 --> 00:41:02.960
of him? It's just like he's not hearing me what's

449
00:41:03.000 --> 00:41:12.159
going on. So with the I've kind of felt that

450
00:41:12.199 --> 00:41:14.440
I had to I needed to make friends with my

451
00:41:14.480 --> 00:41:17.119
lower back because it seemed to be turning into an

452
00:41:17.199 --> 00:41:24.559
enemy and that's not a good it's not a good

453
00:41:24.559 --> 00:41:31.119
way to view a part of your body. And my

454
00:41:31.239 --> 00:41:36.159
hostility towards my lower back seemed to be mirroring towards me.

455
00:41:37.679 --> 00:41:43.320
So when I started to think kindly towards my lower

456
00:41:43.360 --> 00:41:46.760
back especially, you know, in a sense of all it

457
00:41:46.800 --> 00:41:50.079
does for me, all it has done for me for

458
00:41:50.320 --> 00:41:54.840
over a half a century, you know, it's done a

459
00:41:54.880 --> 00:42:02.840
pretty good job's done a very good job, and that

460
00:42:03.000 --> 00:42:09.599
hostility reduced and in them in the same way, the

461
00:42:09.639 --> 00:42:22.920
physical sensations change as well, so you've got different guided relaxation.

462
00:42:23.800 --> 00:42:26.599
There's different things you can do. I mean, there's these

463
00:42:27.760 --> 00:42:36.960
biofeedback machines where you can actually control your pulse rate

464
00:42:37.159 --> 00:42:40.440
and you can control things by seeing it. If you

465
00:42:40.519 --> 00:42:43.920
see the number, you know, pulse rate, weether just by

466
00:42:43.960 --> 00:42:47.760
focusing on it going down. It can go down. It's

467
00:42:47.840 --> 00:42:52.159
pretty powerful stuff. So we do have a lot more

468
00:42:52.440 --> 00:42:59.440
control over some of those automatic things. And once we

469
00:43:00.320 --> 00:43:04.960
the automatic system, that part of our brain and body

470
00:43:05.039 --> 00:43:08.039
that does its thing, if we let it know that

471
00:43:08.239 --> 00:43:17.199
maybe you would like more comfort, more relaxation, a more

472
00:43:17.639 --> 00:43:25.199
peaceful mind, a slow down thoughts, then it maybe it

473
00:43:25.239 --> 00:43:31.320
will listen and get that to you. I tell you

474
00:43:31.360 --> 00:43:33.440
what I like to do. I like to think this

475
00:43:33.519 --> 00:43:40.639
way is when I talk to people, it's not just

476
00:43:40.960 --> 00:43:46.679
your mind them talking to it's also your body and

477
00:43:46.719 --> 00:43:51.320
your body hears my words. Your body. Maybe it's not

478
00:43:51.360 --> 00:43:54.559
the word so much. Maybe it's the tone. Maybe it's

479
00:43:54.920 --> 00:43:59.840
because there are vibrations that go through and you know,

480
00:44:00.480 --> 00:44:04.039
through the air with sound, and there obviously said a word.

481
00:44:04.039 --> 00:44:13.000
Obviously there twice for some reason, but obviously and perhaps

482
00:44:13.079 --> 00:44:17.880
that's what it is, that vibration that travels not just

483
00:44:17.920 --> 00:44:20.760
to your ears, but also to the different parts of

484
00:44:20.800 --> 00:44:27.320
your body. And because it's positive words, it has a

485
00:44:27.360 --> 00:44:33.840
positive effect on the different parts of your body. And

486
00:44:33.880 --> 00:44:39.239
because we've been talking about relaxing and all that stuff,

487
00:44:42.639 --> 00:44:46.280
it's kind of it would be difficult. I think it'd

488
00:44:46.280 --> 00:44:51.199
be quite difficult not to relax. You know, if you

489
00:44:51.320 --> 00:44:55.639
talk about and you know what else, I noticed that

490
00:44:55.760 --> 00:45:01.920
I feel more relaxed and my lower back feels more relaxed,

491
00:45:03.440 --> 00:45:06.840
even though the only time I focus on my lower

492
00:45:06.880 --> 00:45:12.480
back is when I mention it. The rest of the time,

493
00:45:13.559 --> 00:45:17.960
I'm focusing on what I'm saying or I'm focusing you know,

494
00:45:18.000 --> 00:45:20.880
if I talk about my eyes, or if I talk

495
00:45:20.920 --> 00:45:31.440
about relaxing your feet, I'm focusing on my feet. So

496
00:45:31.519 --> 00:45:36.840
there's lots of different ways. I think in a way,

497
00:45:37.079 --> 00:45:42.320
the more often we think about something, it changes the

498
00:45:42.400 --> 00:45:45.639
neural pathways. I mean, this is just a just a

499
00:45:45.760 --> 00:45:55.199
scientific fact. So the more you imagine the let's say,

500
00:45:55.400 --> 00:45:58.639
listening to me, well, the more often you listen to me,

501
00:45:59.320 --> 00:46:02.679
the more relaxed you feel, and the more comfort you feel.

502
00:46:04.199 --> 00:46:06.119
And then the more often you listen to me, it

503
00:46:06.159 --> 00:46:10.960
is like you're you're kind of cutting your way through

504
00:46:11.000 --> 00:46:14.880
a through a forest, you know, and making the pathway

505
00:46:16.719 --> 00:46:22.239
to the point where it's so clear and you can

506
00:46:22.320 --> 00:46:26.360
get to where you want to go really quickly. You

507
00:46:26.400 --> 00:46:29.239
can go from where you are to feeling or where

508
00:46:29.239 --> 00:46:32.159
you were to feeling completely relaxed where you are now

509
00:46:33.760 --> 00:46:39.559
in an instant because you've made that pathway, and each way,

510
00:46:39.639 --> 00:46:45.599
each time you travel that pathway, it gets wider, the

511
00:46:45.679 --> 00:46:49.840
ground gets more trampled down, so and you get to

512
00:46:49.880 --> 00:46:56.840
see more things, to the point where it's almost huge pathway,

513
00:46:57.360 --> 00:47:01.559
really wide, really just it's great. So that seems to

514
00:47:01.559 --> 00:47:07.639
be the way it is with the brain, with neural pathways.

515
00:47:08.119 --> 00:47:10.719
So it's quite nice. I quite like the idea of that.

516
00:47:11.239 --> 00:47:17.079
I mean, it is how it works. But isn't it

517
00:47:17.159 --> 00:47:23.760
nice to know that there's some benefit to putting up

518
00:47:23.800 --> 00:47:28.480
with me waffling on, because you know, it's like, I know,

519
00:47:28.599 --> 00:47:32.320
some people maybe think, well, who is this bloke? He

520
00:47:32.440 --> 00:47:35.400
just keeps talking. I don't know what he's talking about.

521
00:47:35.480 --> 00:47:40.079
He's just talking about stuff. But when you think that

522
00:47:40.119 --> 00:47:47.159
it's actually helping, it's beneficial and it's useful, it's not

523
00:47:47.199 --> 00:47:51.199
so bad, not so bad. In fact, it's probably better

524
00:47:51.239 --> 00:48:00.639
than that. I've actually started listening to my own recordings recently, relaxing.

525
00:48:02.079 --> 00:48:05.039
It's weird. I mean, I know, you think, well, yeah,

526
00:48:05.400 --> 00:48:08.840
surely you should know it's relaxing. Yeah, I mean I

527
00:48:08.920 --> 00:48:12.639
listen occasionally anyway, because it's I have to when I'm

528
00:48:12.639 --> 00:48:15.880
doing the editing, and every now and then I listen

529
00:48:16.079 --> 00:48:18.639
just to sort of see where the vibe is and

530
00:48:18.679 --> 00:48:23.440
how I am and how I sound. But I've been

531
00:48:23.480 --> 00:48:26.800
listening probably a few times a week now to the

532
00:48:26.800 --> 00:48:35.320
different recordings and always felt I always fall asleep, always

533
00:48:35.320 --> 00:48:45.599
feel relaxed. Yeah, anyway, that's the end of this. Let

534
00:48:45.639 --> 00:48:48.440
me boil your pain away. It's been a little bit

535
00:48:48.480 --> 00:48:50.760
different from some of the others. Everything I do is

536
00:48:50.760 --> 00:48:54.920
going to be different. It's I think it's been a

537
00:48:54.920 --> 00:48:58.199
little bit more focused, and sometimes how I do stuff,

538
00:49:02.119 --> 00:49:05.440
it's almost felt a little bit like a relaxation session,

539
00:49:05.880 --> 00:49:09.239
which it wasn't supposed to be. I mean, it's good.

540
00:49:09.599 --> 00:49:11.719
I always I like to think that everything I do

541
00:49:12.639 --> 00:49:20.679
is ultimately a relaxation session. But this, yeah, it's felt nice.

542
00:49:20.800 --> 00:49:24.760
I feel relaxed, I feel calm. I hope that you

543
00:49:24.800 --> 00:49:31.119
do too. Maybe let me know how you feel. So

544
00:49:31.199 --> 00:49:35.920
I'm going to go now. Thank you for listening. Remember

545
00:49:36.159 --> 00:49:39.519
to be kind to yourself because you do deserve to

546
00:49:39.559 --> 00:49:47.960
be happy, and be gentle with yourself because you deserve

547
00:49:48.239 --> 00:50:08.079
to feel safe. Lots of love. Bye. Relax in a

548
00:50:08.119 --> 00:50:19.000
more deep and meaningful way, maybe in a way that

549
00:50:19.199 --> 00:50:28.719
can not just allow you to feel calmer now and

550
00:50:29.719 --> 00:50:38.119
throughout the time we spend together here, not just relaxed

551
00:50:40.320 --> 00:50:44.599
at the end of the recording when it's finished and

552
00:50:44.639 --> 00:50:54.519
you can enjoy that sense of comfort and peace, but

553
00:50:54.679 --> 00:51:08.119
also I think it would be nice to have those

554
00:51:08.440 --> 00:51:25.400
feelings of relaxation continue for longer after the recording has ended,

555
00:51:30.480 --> 00:51:42.679
so that you can still benefit from listening to my voice,

556
00:51:43.039 --> 00:51:54.480
maybe in a few hours time, perhaps tomorrow, and then

557
00:51:54.639 --> 00:52:02.599
by listening regularly, especially if you find like some people

558
00:52:02.679 --> 00:52:06.920
do and myself as well, sometimes I find one particular

559
00:52:07.039 --> 00:52:17.039
recording that really resonates with me, and I just listen

560
00:52:17.159 --> 00:52:22.440
to it over and over again every morning, every evening.

561
00:52:30.079 --> 00:52:34.719
There was this recording from We're going back to about

562
00:52:34.840 --> 00:52:40.079
nineteen ninety nine. It wasn't hypnosis, but it was a

563
00:52:40.199 --> 00:52:49.679
guided visualizations. It kind of was hypnosis, really, and I

564
00:52:49.760 --> 00:52:53.039
managed to find it again and it still has the

565
00:52:53.079 --> 00:53:02.320
same effect on me. And part of it was the

566
00:53:02.400 --> 00:53:15.639
person's voice relaxed me, just felt so peaceful, and I'd

567
00:53:15.719 --> 00:53:22.880
look forward to listening to her in the morning and

568
00:53:23.000 --> 00:53:34.119
in the evening. And I knew before even pressing the

569
00:53:34.159 --> 00:53:42.639
play button that since I've done that pressed the play button.

570
00:53:43.440 --> 00:53:54.400
This is in the days of CD players pressed the

571
00:53:54.480 --> 00:53:59.760
play button. In fact, it might have even been a

572
00:53:59.800 --> 00:54:04.440
tap tape recorder. I'd lie down on a bed and

573
00:54:04.480 --> 00:54:22.960
then even without necessarily listening to her words because I

574
00:54:23.039 --> 00:54:30.519
had them memorized. Really, it was as if my body

575
00:54:32.440 --> 00:54:45.880
knew exactly what to do, and the muscles just almost

576
00:54:45.960 --> 00:55:06.400
went into automatic relaxation, and I remember my mind would

577
00:55:06.400 --> 00:55:17.800
slow down. Now. Now, I was listening to this recording

578
00:55:21.119 --> 00:55:27.199
in the early days of learning hypnosis, and long before

579
00:55:28.800 --> 00:55:36.840
I ever made any videos or audio recordings myself, because

580
00:55:36.880 --> 00:55:39.920
I didn't start doing that till two thousand and six,

581
00:55:46.840 --> 00:56:02.760
I knew. I knew how helpful I found being able

582
00:56:02.840 --> 00:56:11.880
to just let go, to have that trust in the

583
00:56:12.000 --> 00:56:22.360
person that I'm listening to, knowing that it's going to

584
00:56:22.400 --> 00:56:33.239
be just as relaxing, if not more so. Each time

585
00:56:33.480 --> 00:56:45.960
you hear my voice, you may feel the same. Some

586
00:56:46.320 --> 00:57:00.159
people have been listening to me for over a decade,

587
00:57:01.320 --> 00:57:05.360
maybe not solidly, obviously not twenty four hours a day,

588
00:57:07.119 --> 00:57:22.559
but maybe people come back. Some people maybe listen every day.

589
00:57:25.360 --> 00:57:33.400
There's something that I do which you may not realize

590
00:57:33.760 --> 00:57:52.320
by listening, is when I record these recordings. Now, for example,

591
00:57:56.880 --> 00:58:04.039
I also am a fan did by the words that

592
00:58:04.159 --> 00:58:16.320
I say, so, if I set you focus on your feet,

593
00:58:18.840 --> 00:58:26.559
notice your feet relaxing, I would be focusing on my feet.

594
00:58:31.480 --> 00:58:48.880
I will be noticing my feet relaxing. If I said,

595
00:58:49.000 --> 00:58:56.679
focus on your hands, and maybe notice the difference between

596
00:58:56.719 --> 00:59:07.559
each hand. Perhaps notice the air in the room, the

597
00:59:07.679 --> 00:59:12.320
temperature of the room. On the backs of your hands.

598
00:59:20.119 --> 00:59:24.039
You may start to notice what almost feels like a

599
00:59:24.159 --> 00:59:32.199
very light breeze, even though there may not be any

600
00:59:32.599 --> 00:59:38.719
type of breeze at all where you are right now.

601
00:59:45.719 --> 00:59:56.320
And as you become aware of your hands, I'm also

602
00:59:56.679 --> 01:00:24.880
aware of how relaxed my hands are feeling now. And

603
01:00:25.039 --> 01:00:31.960
when it comes to potentially drifting off to sleep, which

604
01:00:32.039 --> 01:00:46.159
may be the reason you're listening, I also feel drowsy

605
01:00:48.400 --> 01:01:01.920
when I make these recordings. I also notice my mind drifting.

606
01:01:09.800 --> 01:01:22.400
In fact, at times I've actually fallen asleep without even noticing,

607
01:01:27.239 --> 01:01:36.400
and then I carry on talking. And it's only when

608
01:01:36.679 --> 01:01:45.800
I listen back to do the editing I hear snoring

609
01:01:47.679 --> 01:01:55.000
and I think I don't remember snoring. I remember talking.

610
01:01:58.079 --> 01:02:05.360
Snoring was a pick turned up. That's why I sound

611
01:02:05.519 --> 01:02:13.360
like when I snore, how I get really into a

612
01:02:15.239 --> 01:02:33.440
whole experience. I don't know how you feel How relaxed

613
01:02:33.519 --> 01:02:43.599
do you feel in your feet, how relaxed you feel

614
01:02:43.800 --> 01:03:10.920
in your hands? Have noticed more and more that the

615
01:03:10.960 --> 01:03:27.760
more relaxed, deeper level of comfort you feel, the easier

616
01:03:28.239 --> 01:03:47.599
your breathing becomes. It's almost like that additional muscle relaxation.

617
01:03:51.960 --> 01:04:12.960
So this allows you to breathe easier without necessarily focusing

618
01:04:15.159 --> 01:04:40.760
on your breath. However, being able to notice the ease

619
01:04:44.159 --> 01:05:10.760
in which you breathe so naturally. You breathe so very

620
01:05:11.039 --> 01:05:59.840
easily and smoothly. Whenever I imagine my breathing improving when I've

621
01:06:00.039 --> 01:06:15.760
but my eyes closed, I tend to visualize a beautiful

622
01:06:15.960 --> 01:06:31.760
field with trees and flowers producing all of that life

623
01:06:31.880 --> 01:07:04.199
giving oxygen. And it feels nice too, if nothing else,

624
01:07:07.400 --> 01:07:41.559
just taking some time away from everything, enjoying that feeling

625
01:07:41.920 --> 01:08:32.520
of peace serenity with a joyful heart. Time seems to

626
01:08:32.680 --> 01:09:07.800
just drip by, so very slowly, relaxed, so deeply peaceful,

627
01:09:17.720 --> 01:10:04.600
completely unattached to any thoughts whatsoever in this moment, completely free,

628
01:10:27.000 --> 01:11:18.359
noticing that your mind has slowed down. Slowed down because

629
01:11:18.560 --> 01:11:47.119
nothing really requires your attention, you can enjoy the physical

630
01:11:47.479 --> 01:11:58.720
sensations of allowing the stress to drip out of your

631
01:11:58.760 --> 01:12:18.600
body to repair outs of every part of your body.

632
01:12:28.479 --> 01:13:02.399
I'm being released from your brain, change your mind slowly

633
01:13:07.000 --> 01:13:27.439
but surely. The muscles in your legs.

634
01:13:33.199 --> 01:14:03.680
Relax res res so very deeply, racts.

635
01:14:08.399 --> 01:14:33.800
So deeply. And the feelings, the pleasant feelings in your

636
01:14:34.079 --> 01:15:01.920
arms and shoulders, deepening each part of your body further

637
01:15:06.840 --> 01:15:40.199
and deeper and deeper. Noticin the feelings in the back

638
01:15:40.239 --> 01:16:41.960
of your neck, the feelings in your wrists, muscles, in

639
01:16:42.039 --> 01:17:31.640
the front of your body, I will say, feeling peaceful, deeping.

640
01:17:36.199 --> 01:17:46.479
There's a sense of peace spreads through your very cool

641
01:18:17.039 --> 01:18:36.920
even when you focus on your mind. Her mind becomes

642
01:18:44.199 --> 01:20:07.119
be and slower, deep relaxing, so very slower. His stomach

643
01:20:21.239 --> 01:21:04.279
he's falling yours stomach held back. Notice Notice how relaxed

644
01:21:08.640 --> 01:21:46.600
you now feel in the hole of your back, in

645
01:21:46.760 --> 01:21:55.760
a spy from your brain all the way down the

646
01:21:55.800 --> 01:22:06.520
middle of your back, sending and receiving millions of messages

647
01:22:07.239 --> 01:23:34.079
every day, deep comfort, increasing deeply relaxed. Your knees RELs,

648
01:23:37.600 --> 01:23:46.600
spreading those signals down your spine or cord into a

649
01:23:47.119 --> 01:24:06.680
every part of your body, your shins and your calf muscles,

650
01:24:33.760 --> 01:25:03.279
the outbows, feelings of peace and tranquility spreading through your body,

651
01:25:08.279 --> 01:25:24.560
tips of your toes, to your eyes, your fingers, all

652
01:25:24.600 --> 01:26:34.640
the ways you'll lower back, lettinger, reatinker, pace, drift in mind,

653
01:26:39.079 --> 01:27:02.760
just wondering away, happy to let go, let go completely,

654
01:27:05.159 --> 01:28:28.319
like her said tranquil o body, enjoy a sense listening

655
01:28:28.479 --> 01:30:31.239
God for more. Hey, enjoy the space, this space of

656
01:30:31.520 --> 01:32:58.079
peace and safety. Safey, let him go. Maybe we can

657
01:32:58.399 --> 01:33:09.640
just focus on the different parts of your body, just

658
01:33:10.079 --> 01:34:19.039
to notice your forehead and your eyes uptual, so loose,

659
01:34:38.680 --> 01:36:11.840
noticing in the sense of complete freedom, absolute freedom, day day, pace,

660
01:36:12.239 --> 01:37:37.560
fall energy, pace, to breathe so much ease, yea lees

661
01:37:58.880 --> 01:38:48.960
you may you may not have noticed your mind drifting, peaceful,

662
01:39:03.039 --> 01:39:24.319
moveing even more deeply in the direction of total blissful pace,

663
01:39:28.479 --> 01:40:48.560
blissful pace, directinghhhhhhh t to pace.

664
01:41:12.880 --> 01:41:59.600
Col so Colm, let him go, please with mind.

665
01:42:09.600 --> 01:43:13.279
X footy c rex cix. Your body feels almost invisible,

666
01:43:28.439 --> 01:44:13.439
so very relaxed and paceful. So pace from right like a.

667
01:44:29.680 --> 01:44:30.640
So so.

668
01:44:37.960 --> 01:44:54.479
Ver and you could start to notice that you are

669
01:44:54.720 --> 01:45:06.279
feeling more relaxed, even though of not purposely focused your

670
01:45:06.439 --> 01:45:14.840
mind upon that sense of physical comfort that is growing

671
01:45:14.960 --> 01:45:23.840
within you throughout your body and your mind starts to

672
01:45:23.920 --> 01:45:34.279
slow down, and that could be almost in recognition of

673
01:45:36.239 --> 01:45:48.359
I guess my speech not being particularly fast, and things

674
01:45:48.720 --> 01:46:00.920
just generally feel calmer. Just by listening to my voice,

675
01:46:01.880 --> 01:46:08.840
you give yourself an opportunity to take a break from

676
01:46:08.880 --> 01:46:15.479
the day, take a break from your life as it is,

677
01:46:18.800 --> 01:46:26.439
and to give yourself a rest, giving yourself permission to

678
01:46:26.560 --> 01:46:31.840
take some time off and to allow your body to

679
01:46:31.920 --> 01:46:41.680
relax and allow your mind to slow down, which in

680
01:46:41.800 --> 01:46:49.720
turn releases the tension any stresses that you had in

681
01:46:49.760 --> 01:46:59.600
your body. It's almost as if the parts of your

682
01:46:59.640 --> 01:47:11.680
body just open up, allowing the negativity out and at

683
01:47:11.720 --> 01:47:20.000
the same time replacing that negativity with positive healing energy,

684
01:47:23.039 --> 01:47:27.680
which then fills your body up and your mind to

685
01:47:29.279 --> 01:47:47.399
also starts to appreciate those feelings of increasing confidence and

686
01:47:47.520 --> 01:48:04.439
an almost uplifting feeling, positive healing, an energy that spreads

687
01:48:04.640 --> 01:48:15.479
through your body like a wave of comfort. And all

688
01:48:15.560 --> 01:48:27.640
this comes from just allowing yourself a few minutes, maybe

689
01:48:27.720 --> 01:48:30.680
half an hour, however long you want it to be,

690
01:48:31.840 --> 01:48:43.760
to just rest and allow your mind and your body

691
01:48:46.000 --> 01:49:02.840
to almost reset itself to the settings of comfort and relaxation, calmness,

692
01:49:07.039 --> 01:49:16.439
which allows more room for feelings of pleasure and happiness

693
01:49:20.439 --> 01:49:29.560
to move around your body and into your mind, almost

694
01:49:30.079 --> 01:49:34.680
as if your mind and your body are sinking together,

695
01:49:38.920 --> 01:49:48.680
almost mirroring each other, with that growing positivity and calmness,

696
01:49:53.680 --> 01:50:01.159
And it feels nice, really does feel nice to know

697
01:50:01.399 --> 01:50:10.319
that you are the one that has allowed yourself to

698
01:50:10.560 --> 01:50:19.720
feel more comfort and to experience.

699
01:50:21.319 --> 01:50:22.720
More of this.

700
01:50:24.279 --> 01:50:39.640
Deep relaxation spreading throughout your body. And as I focus

701
01:50:41.000 --> 01:50:46.960
on each part of your body, you can notice that

702
01:50:46.960 --> 01:51:04.199
that part becomes even more relaxed just by focusing on it,

703
01:51:04.199 --> 01:51:17.840
becomes even more calm and comfortable just by focusing. And

704
01:51:18.000 --> 01:51:23.520
as I move down your body, starting at your head,

705
01:51:26.199 --> 01:51:31.520
the parts that you have already focused on will continue

706
01:51:32.840 --> 01:51:40.119
to relax deeply, and those parts that have not yet

707
01:51:40.159 --> 01:51:53.039
focused on or just automatically release any remain intention in

708
01:51:53.199 --> 01:52:07.439
anticipation of even more comfort about to come. Now. I'm

709
01:52:07.439 --> 01:52:13.960
going to start by focusing on your forehead. Just being

710
01:52:14.079 --> 01:52:22.760
aware of the feelings of your forehead and any background

711
01:52:22.960 --> 01:52:30.000
sounds like mister Herbert the pigeon can just allow you

712
01:52:30.039 --> 01:52:37.560
to feel even more relaxed. Just means you're in the moment.

713
01:52:40.640 --> 01:52:46.039
This isn't this isn't a sterile environment. This is the world.

714
01:52:49.439 --> 01:52:55.520
I live in the countryside, so there's lots of nature

715
01:52:56.000 --> 01:53:06.560
sounds around. So as you focus on your forehead, just

716
01:53:06.760 --> 01:53:12.000
notice how it becomes even more relaxed as.

717
01:53:11.880 --> 01:53:20.760
You focus only on my voice and that part of

718
01:53:20.840 --> 01:53:23.159
your body.

719
01:53:26.520 --> 01:53:34.840
Moving down to your eyes, focusing on your eyes, noticing

720
01:53:37.279 --> 01:53:41.680
how your eyelids feel.

721
01:53:41.560 --> 01:53:44.239
So heavy.

722
01:53:44.680 --> 01:53:51.800
Yet so light at the same time, and all the

723
01:53:51.880 --> 01:54:04.800
muscles around your eyes relaxing completely. Moving your focus down

724
01:54:04.840 --> 01:54:11.439
to your mouth, your lips, your tongue, your teeth, you

725
01:54:11.640 --> 01:54:24.520
comes the whole of your mouth, relaxing, calm and loose.

726
01:54:28.960 --> 01:54:36.760
As you focus now on your jaw, not just the

727
01:54:36.880 --> 01:54:42.079
parts of your jawney, your mouth, your chin, but all

728
01:54:42.119 --> 01:54:46.720
the way up the side of your face to your ears,

729
01:54:48.880 --> 01:55:00.279
the hole of your jaw, feeding more relax.

730
01:55:04.000 --> 01:55:12.479
And calm.

731
01:55:12.960 --> 01:55:22.079
Focusing on your neck, the front of your neck and

732
01:55:22.119 --> 01:55:35.199
your throat, relaxing and loose and calm, the sides of

733
01:55:35.279 --> 01:55:44.239
your neck, right the left side of your neck, relax

734
01:55:44.720 --> 01:55:59.880
and lace and calm, And now the back of your neck.

735
01:56:03.239 --> 01:56:13.239
Focusing on the back of your neck, letting go of

736
01:56:13.439 --> 01:56:20.319
any tension that may have been there before, and enjoying

737
01:56:20.680 --> 01:56:33.720
that sense of increasing comfort and release. Then you can

738
01:56:33.760 --> 01:56:44.880
experience in the back of your neck, moving down your

739
01:56:45.000 --> 01:56:52.319
back and moving either side of your spine right from

740
01:56:52.359 --> 01:56:57.760
the top of your back all the way down to

741
01:56:57.840 --> 01:57:10.079
the bottom of your back down to your lower back.

742
01:57:15.159 --> 01:57:22.239
And as you move up and down your spine, you

743
01:57:22.279 --> 01:57:29.439
can feel the muscles either side of your spine relaxing

744
01:57:30.119 --> 01:57:43.520
even more. And as those muscles relax, that sense of

745
01:57:43.760 --> 01:57:54.479
comfort starts to spread outwards from your spine into both

746
01:57:54.640 --> 01:58:02.239
sides of your back that's of your back, the middle

747
01:58:02.319 --> 01:58:10.840
and your lower back. And as you scan gently and

748
01:58:11.399 --> 01:58:18.319
slowly up and down your back, there's the muscles in

749
01:58:18.439 --> 01:58:27.800
the top of your back relax and become looser. The

750
01:58:27.920 --> 01:58:33.960
muscles in the middle of your back also seem to

751
01:58:34.199 --> 01:58:43.359
just almost divide from each other, separating and almost melting,

752
01:58:49.159 --> 01:58:50.800
And in your lower back.

753
01:58:54.239 --> 01:58:54.960
There seems to.

754
01:58:54.880 --> 01:59:08.600
Be an extra special feeling of comfort. The spreads into

755
01:59:08.640 --> 01:59:19.119
your hips, sit down your lower back, into your hips,

756
01:59:19.159 --> 01:59:26.399
into the area where your cosicks are, and into your buttocks,

757
01:59:28.399 --> 01:59:35.039
and all those muscles that spread bring your lower back

758
01:59:37.520 --> 01:59:49.760
into your hip area start to melt, start to really

759
01:59:50.960 --> 02:00:02.880
let go, and even nowhere about to focus on your shoulders,

760
02:00:04.600 --> 02:00:11.800
your back and your spine will continue to let go,

761
02:00:14.640 --> 02:00:30.359
continue to relax so calmly, and as you focus on

762
02:00:30.399 --> 02:00:43.359
your shoulders, you may notice they're already feeling really loose,

763
02:00:48.159 --> 02:01:14.600
They're already feeling calm and fear. Those muscles then move

764
02:01:14.960 --> 02:01:30.840
from your neck into your shoulders. Feel so soft and gentle,

765
02:01:34.880 --> 02:02:03.800
so smooth and calm, and the feeling in your shoulders

766
02:02:03.840 --> 02:02:12.359
seems to spread deep into your shoulders, a sense of relaxation,

767
02:02:13.560 --> 02:02:25.079
not just traveling deeply into your muscles, but also relaxing

768
02:02:27.880 --> 02:02:37.880
the bones and moving all the way to underneath your arms,

769
02:02:40.600 --> 02:02:46.640
relaxing a whole area between the tops of your shoulders

770
02:02:47.880 --> 02:02:56.760
and underneath your arms healing.

771
02:02:59.600 --> 02:03:00.399
If you so.

772
02:03:02.239 --> 02:03:16.319
Relaxed and comfortable in your shoulders, which sense that's deep

773
02:03:17.159 --> 02:03:38.279
healing message into your arms, you may feel almost as

774
02:03:38.319 --> 02:03:45.119
if your arms are not even there, because they're so relaxed,

775
02:03:48.279 --> 02:04:18.600
so deeply relaxed, so so calm.

776
02:04:19.199 --> 02:04:26.439
So this.

777
02:04:33.720 --> 02:04:45.079
The feelings spreading all the way down your arms to elbows,

778
02:04:48.840 --> 02:05:18.239
including your elbows, circumfort spreads or away into rests, your forearms,

779
02:05:18.840 --> 02:05:42.399
under wrists so heavy, yet at the same time, sunlight

780
02:05:45.600 --> 02:06:15.920
and gentle frey sin now on.

781
02:06:18.600 --> 02:06:42.800
Your hands, my hands.

782
02:06:48.520 --> 02:07:13.159
So peaceful in your hands, The sense of.

783
02:07:16.680 --> 02:07:18.560
Real pace.

784
02:07:30.159 --> 02:07:44.600
Just seems to feel so familiar on your hands, relax

785
02:07:45.880 --> 02:09:51.560
deeply else I things things you think it taps maving

786
02:09:51.800 --> 02:10:21.159
attention to the front, to your body. Sharp counts, make

787
02:10:21.319 --> 02:11:49.199
a new focus to legs, mysels and your figs.

788
02:12:05.479 --> 02:12:06.199
And niece.

789
02:12:10.199 --> 02:13:12.479
So relaxed, cough muscles just shas how puzzy I.

790
02:13:05.720 --> 02:16:22.039
See it.

791
02:14:47.279 --> 02:15:08.520
To see then your faints, So pays on circom sit peaceful,

792
02:15:15.680 --> 02:16:11.039
sircom serve peaceful sycom so peace fall RelA same.

793
02:16:16.000 --> 02:16:22.359
Piece fall s come.

794
02:16:30.199 --> 02:16:37.959
Love that deep relaxation to spread your chest your story.

795
02:16:41.520 --> 02:16:52.319
So relax, lets me go.

796
02:16:55.959 --> 02:16:59.319
Everything.

797
02:17:07.920 --> 02:17:13.360
So I'm going to start counting down now from twenty

798
02:17:13.680 --> 02:17:21.959
down to one. You can imagine in a way it's

799
02:17:22.000 --> 02:17:28.280
like just walking down some steps and each step or

800
02:17:28.319 --> 02:17:34.319
twenty steps, and each step represents a level of comfort.

801
02:17:37.799 --> 02:17:53.319
Each step represents a deepening of that comfort, and the

802
02:17:53.360 --> 02:17:59.719
furvies you walk down those steps deeper and more. La

803
02:18:00.479 --> 02:19:55.399
phil So starting with number twenty twenty, nineteen, eighteen, seventeen,

804
02:20:41.639 --> 02:23:11.680
sixteenhhhhhhhhh three fourhhhhhh.

805
02:23:41.120 --> 02:29:16.680
Four two, using.

806
02:28:04.120 --> 02:31:44.719
No eight shhhhhhhhhh six.

807
02:36:15.120 --> 02:36:50.399
The us.

808
02:38:47.360 --> 02:39:04.440
Now, as you focus on your eyes, We're gonna count

809
02:39:04.559 --> 02:39:16.360
down from ten down to one. Focusing just on your eyes,

810
02:39:20.120 --> 02:39:28.600
your eyelids, the muscles around your eyes, your eye walls themselves,

811
02:39:30.120 --> 02:39:47.159
our whole area that makes up your eye. And as

812
02:39:47.280 --> 02:39:55.600
we count down from ten down to one, whilst focus

813
02:39:55.760 --> 02:40:10.760
in on your eyes, you'll become twice is relaxed with

814
02:40:11.159 --> 02:40:24.120
each number counting down that you may find the all

815
02:40:24.239 --> 02:40:30.399
you want to do is just drift off to sleep.

816
02:40:33.399 --> 02:40:40.000
And if that's what you want, then just allow yourself

817
02:40:40.120 --> 02:40:54.760
to do that. Now, focusing on your eyes, I'm going

818
02:40:54.879 --> 02:41:04.799
to begin counting down from ten down to one right now,

819
02:41:13.280 --> 02:47:34.840
ten nine eight seven four.

820
02:47:37.000 --> 02:49:31.399
Three us.

821
02:49:32.000 --> 02:50:30.239
U one. So counting down from ten to one ten

822
02:50:32.200 --> 02:50:54.559
nine eight seven six five four three two one.

823
02:50:59.520 --> 02:50:59.959
Mm hmm.

824
02:51:01.319 --> 02:51:04.200
And maybe that was a bit too quick in order

825
02:51:04.280 --> 02:51:08.200
to relax. Maybe it's a bit too fast for you

826
02:51:08.520 --> 02:51:18.239
to notice the calming of your body, maybe even a

827
02:51:18.280 --> 02:51:22.120
little bit of pressure there, like you're counting down from

828
02:51:22.200 --> 02:51:24.879
ten to one. Would you expect me to do man,

829
02:51:25.799 --> 02:51:29.479
expect me to stick go with floppy just because you're

830
02:51:29.600 --> 02:51:38.959
counting down. We could try it again, but this time

831
02:51:39.040 --> 02:51:45.040
I'll go a bit slower this time, and you focus

832
02:51:45.399 --> 02:51:50.000
on the whole of your body before we focus on

833
02:51:50.120 --> 02:52:00.479
your legs. Just notice how your body does start to

834
02:52:01.000 --> 02:52:12.120
feel more relaxed with every number that I count down

835
02:52:15.559 --> 02:53:10.360
ten nine, eight, seven, six, five four three.

836
02:53:44.719 --> 02:53:44.959
One.

837
02:53:56.280 --> 02:54:02.000
I just notice how how you feel, generally, how your

838
02:54:02.040 --> 02:54:16.879
body feels. It's not necessarily even about counting down from

839
02:54:16.959 --> 02:54:24.639
ten to one. It's that space that you have, that

840
02:54:27.239 --> 02:54:48.159
space between being active physically or mentally to just sitting

841
02:54:48.399 --> 02:54:53.200
or lying down, just being there, not doing anything, not

842
02:54:53.520 --> 02:55:00.959
saying anything, or needing to think about anything. It opens

843
02:55:01.079 --> 02:55:04.200
up a space, you know, a bit of a space,

844
02:55:05.159 --> 02:55:15.000
a gap. And the more I came down from ten

845
02:55:15.079 --> 02:55:22.440
to one, the bigger that gap becomes. So there's that

846
02:55:22.680 --> 02:55:35.280
gap of calmness, of comfort, relaxation. It's a nice feeling,

847
02:55:40.840 --> 02:55:49.559
and it moves those stresses or discomforts physically or emotionally,

848
02:55:50.239 --> 02:56:11.680
moves away, allows you to just slow down. So I'm

849
02:56:11.680 --> 02:56:14.399
going to count again from ten down to one, and

850
02:56:14.639 --> 02:56:24.559
notice that gap widening the gap. And as it widens,

851
02:56:24.639 --> 02:56:30.559
it's almost like that the stress and attention falls into

852
02:56:30.639 --> 02:56:48.639
the gap and gives you that distance, that space.

853
02:56:51.040 --> 02:56:56.479
Now ten.

854
02:57:00.840 --> 02:57:40.799
Nine eight, seven, six, five.

855
02:57:51.639 --> 02:58:10.799
Four three.

856
02:58:26.840 --> 02:59:01.440
Two one. How did you work body feel?

857
02:59:03.680 --> 02:59:03.840
Now?

858
02:59:16.559 --> 02:59:29.200
Can you notice that do you feeling calmer, the feeling

859
02:59:31.559 --> 02:59:58.959
more relaxed as we now focus on your legs, just

860
02:59:59.120 --> 03:00:20.479
your legs. We're just gonna start with focusing on your thighs.

861
03:00:35.319 --> 03:00:39.600
Of course, it's not the most exciting thing to be doing,

862
03:00:40.399 --> 03:00:46.760
because I'm sure, like most of your body is not

863
03:00:46.879 --> 03:00:59.040
a lot going on right now. Just focusing on the

864
03:00:59.159 --> 03:01:05.239
whole of your things, the tops of your thighs, the

865
03:01:05.520 --> 03:01:12.159
sides of your thighs, the bottoms of your thighs, your

866
03:01:12.280 --> 03:01:17.600
outer thighs, and your inner thighs. Basically the whole of

867
03:01:17.639 --> 03:01:25.479
your thigh that leads into your hip and it goes

868
03:01:26.479 --> 03:01:36.600
down to your knee joints. Now, this is a big area.

869
03:01:41.079 --> 03:01:46.040
It's a very heavy area. It's very strong, probably the

870
03:01:46.159 --> 03:02:00.840
strongest muscles in your body or in your thighs. But

871
03:02:00.879 --> 03:02:09.280
I don't think we perhaps give enough attention to our thighs.

872
03:02:15.239 --> 03:02:26.000
Perhaps we don't acknowledge how important our thighs are to

873
03:02:26.200 --> 03:02:46.799
our lives, how much they actually do for us all

874
03:02:46.920 --> 03:02:57.360
through our lives. And it may seem sound really weird,

875
03:02:57.440 --> 03:03:05.840
but I think that all of our body parts, especially

876
03:03:05.959 --> 03:03:13.600
our thighs, need some TLC, a bit of love shown,

877
03:03:14.559 --> 03:03:32.799
a bit of acknowledgement. I thank you gratitude for our

878
03:03:32.959 --> 03:03:42.280
thighs do for us. And I know this may sound

879
03:03:42.360 --> 03:03:48.719
a bit strange. Maybe you think, why am I Surely

880
03:03:48.760 --> 03:03:51.559
I should be out in the garden hugging a tree

881
03:03:51.760 --> 03:03:59.840
or something. Well, it's hard to set a microphone up

882
03:03:59.840 --> 03:04:03.280
on a tree. That's why I'm doing this indoors. Otherwise

883
03:04:03.280 --> 03:04:07.520
I would be outside argentry. I can't see the television

884
03:04:07.559 --> 03:04:16.159
from the tree. If you move down to your knees

885
03:04:18.040 --> 03:04:26.000
gain such an important part. And I think we don't

886
03:04:26.079 --> 03:04:33.920
necessarily I'll speak for myself here, I don't necessarily appreciate

887
03:04:35.719 --> 03:04:40.799
all that my needs do for me until I have

888
03:04:40.920 --> 03:04:44.319
a problem with my knee. It's occasionally, if I ever

889
03:04:45.879 --> 03:04:49.840
maybe i'll bash it or it's aching for some reason.

890
03:04:51.559 --> 03:04:57.760
It's then that I realize how much it does. You know,

891
03:04:57.879 --> 03:05:03.799
the benefit of being able to use my legs without

892
03:05:05.600 --> 03:05:12.840
any kind of physical discomfort is a beautiful thing that's

893
03:05:13.079 --> 03:05:21.440
possibly not appreciated until it's temporarily removed. You know that's comfort.

894
03:05:25.559 --> 03:05:30.159
But as you focus on your knees, regardless of how

895
03:05:30.239 --> 03:05:37.719
your knees feel, you can have that sense of gratitude

896
03:05:39.280 --> 03:05:41.879
and love to your knees for all that they do

897
03:05:42.079 --> 03:05:55.079
for you. And you can still have that attention on

898
03:05:55.200 --> 03:06:01.840
your thighs. Maybe notice how your thighs feel. Maybe you've

899
03:06:02.079 --> 03:06:19.639
noticed that they are relaxing more deeply as you focus

900
03:06:19.840 --> 03:06:25.399
now on the bottoms of your legs, your shins, and

901
03:06:25.479 --> 03:06:32.079
your calf muscles, the bones between your knees and your

902
03:06:32.120 --> 03:06:45.520
feet incorporate, and of course your ankles so important. Anyone

903
03:06:45.600 --> 03:06:50.399
has had, even like the slightest sprain of an ankle

904
03:06:51.559 --> 03:06:58.120
knows how how much we take our ankles for granted.

905
03:07:04.040 --> 03:07:06.040
And it's kind of strange in a way when you

906
03:07:06.120 --> 03:07:11.719
think that. You know, logically, our wrists are a lot

907
03:07:11.879 --> 03:07:16.719
thinner than the rest of our arms, which is okay,

908
03:07:16.799 --> 03:07:20.520
it doesn't I can't see any problem with that because

909
03:07:20.559 --> 03:07:26.559
we're just picking stuff up by our ankles so much

910
03:07:26.840 --> 03:07:36.479
thinner than the rest of our legs. And from a

911
03:07:36.600 --> 03:07:41.440
physics perspective or logical even it doesn't really make sense

912
03:07:42.799 --> 03:07:50.159
that all this weight would ultimately be resting on your

913
03:07:50.239 --> 03:08:05.239
ankles then leading to your feet, that thin area, thin bone. Yeah,

914
03:08:05.319 --> 03:08:11.040
it does so much great work. Supports us, supports our

915
03:08:11.120 --> 03:08:23.000
body for a lifetime, helps us to balance, helps you

916
03:08:23.200 --> 03:08:36.479
to get around and be mobile. And there's the calf muscles.

917
03:08:36.520 --> 03:08:44.120
Of course, when I was younger, I couldn't see the

918
03:08:44.200 --> 03:08:49.239
point in calf muscles didn't seem to do anything. Okay,

919
03:08:50.399 --> 03:08:53.920
if I walked around on tiptoes, then my calf muscles

920
03:08:54.000 --> 03:08:57.479
get some work. But of course that's not true. The

921
03:08:57.639 --> 03:09:02.000
calf muscles are being used whenever we use our legs,

922
03:09:07.600 --> 03:09:20.239
and your shins there to protect your lower legs, shaped

923
03:09:20.280 --> 03:09:25.000
in a way, almost as a protector for the bone,

924
03:09:32.600 --> 03:09:44.479
leading of course to your ankles and your feet. But

925
03:09:44.559 --> 03:09:46.479
we're not going to focus on your feet. We're just

926
03:09:46.559 --> 03:09:53.000
going to focus on the legs. I realize, and now

927
03:09:53.040 --> 03:09:57.639
that I've mentioned your feet, you'll probably focusing on them anyway,

928
03:09:58.159 --> 03:10:00.280
So maybe I should focus on your f be a

929
03:10:00.319 --> 03:10:08.600
little bit. You can have them in your awareness the

930
03:10:08.719 --> 03:10:13.319
same as you have your thighs in your awareness. Even

931
03:10:13.360 --> 03:10:17.719
though we haven't been focusing on your thighs a few minutes,

932
03:10:19.520 --> 03:10:30.319
I've been focusing on your ankles. There's still that sensation

933
03:10:30.600 --> 03:10:45.920
of comfort in your thighs, and there's that movement of

934
03:10:46.280 --> 03:10:55.719
energy because the thighs hold lots of different sensations. Of course,

935
03:10:55.799 --> 03:11:00.559
there's the muscles, the big strong muscles that we have

936
03:11:00.760 --> 03:11:14.079
in our thighs, but the skin on the outside of

937
03:11:14.159 --> 03:11:19.079
the thighs, as in the outside of all of our

938
03:11:19.159 --> 03:11:31.000
body can be very sensitive, sensitive to the touch, sensitive

939
03:11:31.079 --> 03:11:45.479
to temperature. And inside your thighs the bones, there's the muscle,

940
03:11:45.719 --> 03:11:50.159
there's the blood, vessels, the arch trees, to all this

941
03:11:50.399 --> 03:11:59.600
stuff that's inside your thighs. I guess sometimes it'd be

942
03:11:59.719 --> 03:12:03.680
nice so if you could actually put your fingers inside

943
03:12:03.760 --> 03:12:10.159
your thighs and message, so you can message on the outside,

944
03:12:10.440 --> 03:12:13.280
of course, but to be able to get deep into

945
03:12:13.360 --> 03:12:18.200
the muscles, and to be able to just message inside

946
03:12:18.239 --> 03:12:25.280
your thighs, message in the bones of your leg, massage

947
03:12:25.319 --> 03:12:38.520
in all the veins, just gently healing your thighs and

948
03:12:38.680 --> 03:12:45.239
you can move down message and inside your knees, just

949
03:12:45.479 --> 03:12:52.159
message in those bones, but with healing fingertips, spreading that

950
03:12:52.559 --> 03:13:03.719
healing energy deep into the choice of your knees. Of course,

951
03:13:03.799 --> 03:13:07.959
there's the back of your your knee and the inside

952
03:13:08.159 --> 03:13:14.280
crease where your knee is. It's a very sensitive area.

953
03:13:16.319 --> 03:13:20.639
Very it feels very nice when you stroke it. That

954
03:13:20.799 --> 03:13:24.479
might be because it's an area that's not really touched

955
03:13:24.719 --> 03:13:31.280
very often. It's almost like a hidden part, that crease

956
03:13:33.399 --> 03:13:39.840
in your legs. It's almost like a part that has

957
03:13:39.920 --> 03:13:50.920
a sensitivity which is a little bit different. Of course,

958
03:13:50.959 --> 03:14:01.440
it's protected by your legs. So you can imagine putting

959
03:14:02.360 --> 03:14:12.200
your fingers into that crease in your legs. Fold in

960
03:14:12.319 --> 03:14:16.239
between your legs. You can just message with your fingertips.

961
03:14:17.479 --> 03:14:23.639
Imagine your fingertips going inside, message in the muscle or

962
03:14:23.719 --> 03:14:33.079
tissue you can of cause, field the bones of your knees,

963
03:14:34.600 --> 03:14:45.040
heading through your fingertips, and then as you go down

964
03:14:47.920 --> 03:14:50.719
to your calf muscles, and that's the part I'd like

965
03:14:50.799 --> 03:14:55.479
to be able to really put my fingertips deep inside

966
03:14:56.280 --> 03:15:05.200
my calf muscles, message in every single tissue of that muscle,

967
03:15:06.799 --> 03:15:16.719
healing every part, and then doing the same for my shins,

968
03:15:19.920 --> 03:15:28.120
massage and generally stroking the bones, generally stroking them, healing

969
03:15:28.319 --> 03:15:32.440
in a loving way because they deserve to be treated.

970
03:15:35.479 --> 03:15:39.639
There's the precious bones that they are, because our legs

971
03:15:39.639 --> 03:15:43.000
are so precious as in all the other parts of

972
03:15:43.079 --> 03:15:51.239
our body, the more precious of any chore on the planet.

973
03:16:00.079 --> 03:16:07.799
You start to think about your legs in this way,

974
03:16:12.399 --> 03:16:19.040
it can change your perspective. It might sound a bit

975
03:16:22.120 --> 03:16:26.440
a bit silly to start with the idea of having

976
03:16:27.319 --> 03:16:37.319
love for your legs, showing appreciation for your thighs, wanting

977
03:16:37.440 --> 03:16:41.360
to be able to put your hands in your thighs,

978
03:16:43.600 --> 03:16:49.959
massage the muscles and the bones, and to get your

979
03:16:50.079 --> 03:16:58.079
fingers deep in there and releasing all tension. Just to

980
03:16:58.280 --> 03:17:07.719
show how much you care about your legs, how much

981
03:17:07.760 --> 03:17:13.479
you care for what your legs do for you regularly,

982
03:17:15.879 --> 03:17:26.040
your needs, your calves, your ankles, the strength of your ankles,

983
03:17:28.959 --> 03:17:33.680
considering how thin they are compared to the rest of

984
03:17:33.760 --> 03:17:43.520
your legs, especially your thighs. Yet this so strong, so flexible,

985
03:17:47.319 --> 03:18:00.200
absolutely amazing things Your ankles are truly a gift is

986
03:18:00.280 --> 03:18:11.559
what they do for you, supporting all that weight, regardless

987
03:18:11.639 --> 03:18:15.639
of how what weight you are, even if you only

988
03:18:15.680 --> 03:18:20.440
eat ate stone, there's still a lot of weight for

989
03:18:20.600 --> 03:18:27.280
these little ankles. Now, I'm a lot heavier than eight

990
03:18:27.399 --> 03:18:38.040
stone double down, Yet my ankles support my body all

991
03:18:38.079 --> 03:18:44.520
the time. Whether they do give off a sigh of

992
03:18:44.639 --> 03:18:49.879
relief when I sit down, that's in fact, my whole

993
03:18:49.959 --> 03:18:59.440
legs to my feet feet also go my toes clap.

994
03:19:00.680 --> 03:19:29.120
I'm so happy. Your legs really are amazing. And I

995
03:19:29.319 --> 03:19:33.200
know that talking about talking about your legs is probably

996
03:19:35.719 --> 03:19:40.360
possibly among the most most boring things I've ever heard

997
03:19:40.440 --> 03:19:48.840
anyone say, possibly you're boring or not. Everything I said

998
03:19:48.959 --> 03:20:04.520
is true. Your legs are amazing. M Your legs deserve

999
03:20:05.559 --> 03:20:24.200
not just respect, they deserve to relax deeply. They deserve

1000
03:20:24.399 --> 03:20:29.319
to take some time out of the day to just

1001
03:20:29.680 --> 03:21:05.879
let go completely. Your legs really can relax. And because

1002
03:21:05.959 --> 03:21:09.879
the legs are so such a most, you know, very

1003
03:21:09.920 --> 03:21:15.680
important part of your body. When you relax your legs,

1004
03:21:15.760 --> 03:21:23.000
the rest of your body also naturally follows in that

1005
03:21:26.719 --> 03:21:37.559
journey of comfort. Like I feel it in my hips.

1006
03:21:38.959 --> 03:21:46.079
My hips feel really loose, and also my lower back

1007
03:21:46.120 --> 03:21:52.719
as well. My lower back really feels it feels stretched,

1008
03:21:53.879 --> 03:21:56.920
even though I'm just sitting in a chair and there's

1009
03:21:57.000 --> 03:22:02.239
no stretching as far as I'm aware that I'm doing.

1010
03:22:03.280 --> 03:22:05.920
It's almost as if the muscles are just relaxed so

1011
03:22:06.159 --> 03:22:12.079
much that there is a natural stretch as the tension

1012
03:22:12.959 --> 03:22:34.239
has reduced a lot. And I'm now going to count

1013
03:22:34.319 --> 03:22:42.200
down from ten down to one, and you can continue

1014
03:22:44.040 --> 03:23:10.559
to feel wonderfully relaxed. Ten nine, eight, seven, six, five.

1015
03:23:14.959 --> 03:23:15.440
Four.

1016
03:23:18.559 --> 03:23:43.360
Three two one relax. So I'm just going to count

1017
03:23:43.440 --> 03:23:48.479
down for five down to one. And as a countdown,

1018
03:23:49.760 --> 03:23:54.479
if you just focus on the numbers, just the numbers,

1019
03:23:56.159 --> 03:24:05.159
counting down, and notice how you feel in this moment

1020
03:24:06.920 --> 03:24:11.319
as you hear the numbers counting down, knowing that those

1021
03:24:11.479 --> 03:24:24.520
numbers counting down represent you feeling calmer, not just in

1022
03:24:24.600 --> 03:24:33.159
your body, but also relaxing your mind. Just notice how

1023
03:24:33.200 --> 03:24:39.040
you feel. There's nothing to do, there's nothing to say,

1024
03:24:39.719 --> 03:24:56.760
there's nothing to think about, starting with number five, four,

1025
03:25:06.319 --> 03:25:39.479
three two one. Now, as you notice the gradual.

1026
03:25:41.719 --> 03:25:42.280
Letting go.

1027
03:25:44.639 --> 03:25:51.600
Of the tension in your body, you may also begin

1028
03:25:51.879 --> 03:25:57.879
to notice and be aware of how your mind is

1029
03:25:58.959 --> 03:26:06.760
starting to slow down. This is just a natural thing

1030
03:26:07.280 --> 03:26:15.200
that happens. It's not really a special procedure. It's just natural.

1031
03:26:15.360 --> 03:26:21.719
Because is your body relaxes, your mind also starts to relax.

1032
03:26:23.319 --> 03:26:26.959
And the more your mind relaxes, the more your body relaxes.

1033
03:26:27.120 --> 03:26:37.600
It's just a continuous circle of relaxation. And there's that

1034
03:26:38.879 --> 03:26:46.760
calmness that comes from relative quietness. You know, even even

1035
03:26:46.760 --> 03:26:53.319
if there's background sounds, either your side or mine, it's

1036
03:26:53.440 --> 03:26:59.360
still going to be quite calm. You know, you haven't

1037
03:26:59.360 --> 03:27:03.799
got the teller vision on. There's no music in the

1038
03:27:03.840 --> 03:27:07.079
background unless you're listening to the recorded with music. Of course,

1039
03:27:11.959 --> 03:27:14.120
you're very likely not going to be sitting in a

1040
03:27:14.239 --> 03:27:17.360
room with other people. Of course you might be, but

1041
03:27:18.639 --> 03:27:21.920
generally it's more ideal if you can do this on

1042
03:27:22.040 --> 03:27:33.360
your own, so no distractions, and when you stop thinking

1043
03:27:33.399 --> 03:27:50.600
about stuff, relaxation automatically rises, a sense of comfort starts

1044
03:27:50.639 --> 03:27:59.399
to grow, and without trying to build it up into

1045
03:27:59.479 --> 03:28:11.639
something fantastical or something magical, this is just a natural process,

1046
03:28:14.000 --> 03:28:24.680
something that's easy to accomplish. In fact, it's almost you know,

1047
03:28:24.799 --> 03:28:31.680
the sense of relaxing completely happens really when you put

1048
03:28:31.840 --> 03:28:35.680
no effort into it. It's not something that you can

1049
03:28:35.799 --> 03:28:47.440
really force. It's something that happens naturally. And part of

1050
03:28:47.840 --> 03:28:58.079
the process of this recording and others is simply two

1051
03:28:59.600 --> 03:29:10.000
allow you to take advantage of this space this time,

1052
03:29:13.040 --> 03:29:23.920
to just let go, to just be here, to be

1053
03:29:24.600 --> 03:29:38.000
in tune with how you feel, yet with the intention

1054
03:29:40.239 --> 03:29:51.680
of wanting to relax deeply and maybe even to fall asleep,

1055
03:29:52.879 --> 03:29:58.040
depending on what it is that you wish for yourself

1056
03:29:59.760 --> 03:30:14.840
in this moment. As we know, relaxing is the majority

1057
03:30:16.079 --> 03:30:20.559
of the process of falling asleep. The actual falling asleep

1058
03:30:20.639 --> 03:30:27.399
part is the tiny bit at the end. The deeper

1059
03:30:28.719 --> 03:30:51.000
relaxed you become, the easier you find yourself drifting. But

1060
03:30:51.120 --> 03:30:57.719
you can also, if you choose, stay focused on my

1061
03:30:57.920 --> 03:31:25.920
voice and really enjoy the process of gradually relaxing each

1062
03:31:26.440 --> 03:31:53.000
muscle in your body effortlessly and just observing the sensation

1063
03:31:58.280 --> 03:32:14.200
of letting go completely. This time, I'm gonna count from

1064
03:32:14.440 --> 03:32:24.600
six down to one, and you can notice your mind

1065
03:32:27.239 --> 03:32:40.639
calming down more with each number that you hear me say, naturally,

1066
03:32:41.719 --> 03:35:23.280
feeling calm and slow and peaceful sex fivehhhhhhhh, four, three, two, one,

1067
03:35:44.399 --> 03:35:53.959
being aware of how your mind to slow right down,

1068
03:35:57.239 --> 03:36:20.639
sinking deeply into relaxation. And as you focus on your mind,

1069
03:36:20.920 --> 03:36:30.840
you may notice that there are some thoughts still there,

1070
03:36:33.440 --> 03:36:43.000
maybe some stubborn thoughts that for some reason perhaps need

1071
03:36:43.079 --> 03:36:43.680
your attention.

1072
03:36:50.719 --> 03:36:51.680
So what you can do.

1073
03:36:57.520 --> 03:37:10.000
Send love to those thoughts. Sprinkle those thoughts with love

1074
03:37:11.760 --> 03:37:15.959
like little petals from a flower. Just sprinkle it over them,

1075
03:37:17.440 --> 03:37:24.559
petals feel good love towards those thoughts, to let those

1076
03:37:24.799 --> 03:37:31.200
thoughts know that you're not abandoned in them. You just

1077
03:37:31.719 --> 03:37:41.760
need them. You require them to just calm down, slow down,

1078
03:37:44.079 --> 03:37:58.959
quiet down for now. So as you focus on those

1079
03:38:00.479 --> 03:38:05.719
thoughts as we count down this time from seven down

1080
03:38:05.799 --> 03:38:14.879
to one. With each number, just imagine sprinkling those flower

1081
03:38:15.000 --> 03:38:34.079
petals of love, kindness, gratitude over those thoughts, which will

1082
03:38:34.120 --> 03:38:44.120
allow them to just melt away and relax deeply. With

1083
03:38:44.280 --> 03:38:58.479
every number, those thoughts will become more and more relaxed.

1084
03:39:04.079 --> 03:41:35.639
Starting with number seven, six, five, four, three, one. Lets

1085
03:41:35.680 --> 03:41:52.879
you now notice how relaxed your feeling in your body.

1086
03:42:01.280 --> 03:42:14.440
We're going to focus on your hands, because the more

1087
03:42:14.559 --> 03:42:21.600
relaxed your hands are, the more relaxed your body and

1088
03:42:21.920 --> 03:42:43.479
mind are. You focus on your hands and your fingers.

1089
03:42:49.040 --> 03:42:53.760
There's nothing needed to be done. There's no clinching the

1090
03:42:54.079 --> 03:42:58.399
fists or tents in the fingers or anything like that.

1091
03:43:05.840 --> 03:43:20.040
It's just noticing and focusing on your hands, noticing how

1092
03:43:20.159 --> 03:43:44.879
they feel. Because the more relaxed your hands feel, the

1093
03:43:45.159 --> 03:43:54.559
calmer your mind feels, and the more comforts you feel

1094
03:43:56.639 --> 03:44:26.799
throughout your body. Che may have already noticed you mind

1095
03:44:30.040 --> 03:44:57.799
is starting to drift hikes him just on your hands

1096
03:44:59.000 --> 03:45:16.959
and fingers, allowing them to experience a real deepening of

1097
03:45:17.159 --> 03:45:33.040
that relaxation in your hands and fingers more and more relaxed.

1098
03:45:38.159 --> 03:45:56.520
With each number from eight down to one, you can

1099
03:45:56.600 --> 03:46:07.879
almost feel that healing, relaxing energy spreading into.

1100
03:46:07.719 --> 03:46:28.239
Your hands and fingers, becoming more relaxing with each number.

1101
03:46:30.200 --> 03:46:50.000
You hear, going down, eight, down to one, drifting, drifting again,

1102
03:46:54.959 --> 03:46:56.000
starting with.

1103
03:47:00.479 --> 03:47:00.520
No.

1104
03:47:08.079 --> 03:51:01.639
Eight, seven, six, five, three, just being here now, nothing

1105
03:51:01.719 --> 03:51:11.600
to think about, nothing to do, nothing to say, and

1106
03:51:11.920 --> 03:51:23.120
everything just feels calmer. And this is your natural state

1107
03:51:23.280 --> 03:51:31.719
of being. This is how you just normally feel when

1108
03:51:32.239 --> 03:51:39.280
you take away all of that other stuff that we add,

1109
03:51:41.120 --> 03:51:52.760
you know, things like stress and worrying and overthinking, anxiety, tension,

1110
03:51:56.959 --> 03:52:03.959
just generally thinking about stuff. We take that away, which

1111
03:52:04.000 --> 03:52:12.840
is what we do, and we do it. Now you're

1112
03:52:12.920 --> 03:52:24.120
left with a real sense of peacefulness which comes to

1113
03:52:24.200 --> 03:52:37.799
you very quickly, because ultimately it's just a feeling, a

1114
03:52:38.079 --> 03:52:46.120
feeling of comfort. It's almost as if you've gone inside

1115
03:52:46.200 --> 03:52:58.360
yourself and you've found a special place where everything is peaceful,

1116
03:53:01.319 --> 03:53:06.719
a place where you can film relaxed and your natural

1117
03:53:08.879 --> 03:53:15.200
sense and comfort, a place where you can be you,

1118
03:53:19.920 --> 03:53:26.920
where you can accept yourself and who you are, the

1119
03:53:27.040 --> 03:53:33.399
place where you're not trying to please anybody else, in

1120
03:53:33.520 --> 03:53:46.079
a place where you can actually not just love yourself,

1121
03:53:46.200 --> 03:53:55.840
but in some ways more importantly, you can like yourself, appreciate.

1122
03:53:56.559 --> 03:53:57.600
Who you are.

1123
03:54:06.440 --> 03:54:13.040
A sense of gratitude. It's in the air around you.

1124
03:54:20.719 --> 03:54:28.559
That's also a place where you can actually feel the

1125
03:54:28.879 --> 03:54:44.159
healing energy soaking into your body. Healing energy soaking into

1126
03:54:44.280 --> 03:54:58.520
your body, the healing energy spreads through your veins, traveling

1127
03:54:58.680 --> 03:55:11.079
to each every single part of your body, and you

1128
03:55:11.239 --> 03:55:18.159
start to realize that actually that healing energy, it's not

1129
03:55:18.479 --> 03:55:25.920
just entered into your brain, it's become part of your brain,

1130
03:55:30.879 --> 03:55:37.520
and the spinal fluid is now mixed with healing energy,

1131
03:55:42.799 --> 03:55:49.040
not just allowing you to feel so much more relaxed

1132
03:55:51.120 --> 03:56:03.079
and healthy in this moment, but also you start to

1133
03:56:03.280 --> 03:56:14.079
realize that actually what's happening now without healing, relaxing energy

1134
03:56:15.000 --> 03:56:27.000
spreading through your body, is actually changing your life. It's

1135
03:56:27.079 --> 03:56:32.600
actually changing the way you're going to feel not just now,

1136
03:56:34.399 --> 03:56:41.239
but tomorrow and the next day. As your health improves,

1137
03:56:44.840 --> 03:56:52.159
not just your physical health, but your mental health. Things

1138
03:56:52.559 --> 03:56:57.760
that used to bother you in the past, for some reason,

1139
03:56:59.000 --> 03:57:06.559
no longer have the effect that they used to because

1140
03:57:06.680 --> 03:57:18.319
something has changed deep within you. Maybe things that used

1141
03:57:18.399 --> 03:57:28.840
to cause you to feel anger no longer have that

1142
03:57:29.760 --> 03:57:37.719
power to control you the way they seem to be

1143
03:57:37.840 --> 03:57:46.920
able to before. As you realize that you're the one

1144
03:57:48.959 --> 03:58:00.719
who decides what affects you, you're the one who decides

1145
03:58:03.520 --> 03:58:14.559
to feel relaxed and calm when you choose to enjoy

1146
03:58:16.120 --> 03:58:31.639
noticing these natural developments of healing continue to grow and

1147
03:58:31.840 --> 03:58:43.120
improve your life day by day, including of course, your

1148
03:58:43.239 --> 03:59:00.600
ability to relax so much easier than sleeping. It's the

1149
03:59:00.719 --> 03:59:11.559
most natural thing in the world to you because falling

1150
03:59:11.680 --> 03:59:20.120
asleep is something that you've done so many times in

1151
03:59:20.239 --> 03:59:27.360
your life, and you know that you were born, as

1152
03:59:27.440 --> 03:59:33.840
we all were, with the ability to fall asleep naturally.

1153
03:59:38.079 --> 03:59:49.879
We're born with that ability to just drift off into

1154
03:59:50.040 --> 03:59:59.680
a deep, healing sleep, even.

1155
03:59:59.479 --> 03:59:59.920
When we can.

1156
04:00:00.120 --> 04:00:04.719
Kids sometimes will fall asleep and we don't even want

1157
04:00:04.799 --> 04:00:10.639
to try to think a stay awake. Maybe it's a

1158
04:00:10.799 --> 04:00:15.280
birthday in the morning, or it's Christmas or holiday or

1159
04:00:15.319 --> 04:00:17.719
something we look forward to. We don't want to go

1160
04:00:17.879 --> 04:00:22.799
to sleep. But the more you want to stay awake,

1161
04:00:25.000 --> 04:00:32.040
the more we just start to drift. And the more

1162
04:00:32.760 --> 04:00:36.959
you fight drifting we try to stop yourself and drift

1163
04:00:37.040 --> 04:00:50.200
in asleep, the deeper and stronger that drifting becomes. Because

1164
04:00:50.239 --> 04:00:55.639
we're born not just with the need to relax deeply

1165
04:00:57.399 --> 04:01:07.239
and to naturally fall asleep, but it's our birthright. It's

1166
04:01:07.319 --> 04:01:17.840
part of our DNA, and sometimes as we get older

1167
04:01:17.920 --> 04:01:31.399
in life, perhaps at times we have forgotten relaxing completely.

1168
04:01:33.120 --> 04:01:46.479
It's not only a wonderfully pleasant experience, it's also really easy.

1169
04:01:57.879 --> 04:02:05.360
It's very very easy to let go, because that's all

1170
04:02:05.440 --> 04:02:05.760
it is.

1171
04:02:06.000 --> 04:02:06.360
Is just.

1172
04:02:09.920 --> 04:02:21.319
Deciding to let go. And when you press the play

1173
04:02:21.440 --> 04:02:31.680
button on my recordings, you have given permission for my

1174
04:02:31.920 --> 04:02:41.079
voice to relection. When you press that play button, you

1175
04:02:41.200 --> 04:02:52.200
have given me permission for my words to effect. You're

1176
04:02:52.639 --> 04:03:09.159
in a positive, only a positive way, opening up your

1177
04:03:09.280 --> 04:03:32.040
mind to useful and healing suggestions that can have such

1178
04:03:32.079 --> 04:03:44.159
an amazing effect on how you feel right now, as

1179
04:03:44.280 --> 04:03:55.159
well as those changes that continue long after the recording ends.

1180
04:03:56.920 --> 04:04:06.040
Those changes within you to continue to flourish and grow,

1181
04:04:10.559 --> 04:04:24.280
transforming your life in a positive, beautiful way, allowing you

1182
04:04:24.879 --> 04:04:31.120
to move forward in your life in the direction that

1183
04:04:31.479 --> 04:04:48.600
you choose for yourself. And this feeling, this feeling that

1184
04:04:48.840 --> 04:05:04.959
you can experience of safety, comfort, calmness, just feels so nice.

1185
04:05:14.239 --> 04:05:27.000
It's such a healthy place to be, and that positivity

1186
04:05:28.360 --> 04:05:47.360
grows within you each and every day. Moving forward, you're

1187
04:05:47.479 --> 04:05:58.280
going to find that you're more relaxed physically and in

1188
04:05:58.399 --> 04:06:07.200
your mind is more relaxed. And it's not that you're

1189
04:06:07.399 --> 04:06:13.120
thinking slower. It's just that your mind will be less

1190
04:06:13.879 --> 04:06:25.479
clogged up with unnecessary negativity because from now on, your

1191
04:06:25.639 --> 04:06:35.399
mind rejects negativity. From now on, you're going to start

1192
04:06:35.639 --> 04:06:51.959
noticing when negativity arises, and you can just say stop, stop,

1193
04:06:54.840 --> 04:07:01.600
and that negativity will turn around and leave you alone.

1194
04:07:09.600 --> 04:07:28.879
Stop and that negativity would disappear. And as you notice

1195
04:07:29.200 --> 04:07:37.520
that you feel way more relaxed than you probably expected,

1196
04:07:43.680 --> 04:07:52.520
you can now congratulate yourself because you are the person

1197
04:07:53.200 --> 04:07:58.799
that has done this. You are the one that has

1198
04:07:59.000 --> 04:08:07.399
opened your mind up to the simple facts. You can

1199
04:08:07.879 --> 04:08:12.479
feel more relaxed in your body and in your mind.

1200
04:08:18.680 --> 04:08:24.600
You've opened your mind up to the birthright of being

1201
04:08:24.639 --> 04:08:41.479
able to just fall asleep easily when you choose. And

1202
04:08:41.639 --> 04:08:48.600
that's a nice feeling. Don't you think it feels nice?

1203
04:08:48.719 --> 04:08:58.040
Doesn't it? To feel calm? All the healing energy is

1204
04:08:58.200 --> 04:09:09.040
spreading through your body in your mind to spend time

1205
04:09:11.360 --> 04:09:27.280
a special place where negativity can no longer enter. Negativity

1206
04:09:27.440 --> 04:09:36.440
is banned. It's bad, it's not allowed entry. Doesn't it doesn't.

1207
04:09:36.520 --> 04:09:44.920
This doesn't deserve to be here, doesn't belong here. Negativity

1208
04:09:45.159 --> 04:09:59.319
has no place in your life, which makes room for

1209
04:09:59.639 --> 04:10:31.159
more comfort, more healing, more relaxation, more peace. It feels nice,

1210
04:10:31.280 --> 04:10:31.639
doesn't it.

1211
04:10:33.479 --> 04:10:37.639
Just let go.

1212
04:10:39.600 --> 04:10:59.479
With everything. I'm gonna count down now from twenty down

1213
04:10:59.559 --> 04:11:08.840
to one. You can continue to relax. If you cheer,

1214
04:11:09.399 --> 04:11:22.959
you can drift to sleep with every number you hear

1215
04:11:23.079 --> 04:11:34.639
me say you can fill twice is relaxed, or if

1216
04:11:34.680 --> 04:11:39.079
you choose, you can feel twice sleeping.

1217
04:11:45.479 --> 04:11:45.639
Now.

1218
04:11:51.040 --> 04:13:51.159
Twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, two, well, eleven, ten, nine, eight, seven, six.

1219
04:13:59.200 --> 04:13:59.520
Five.

1220
04:14:06.520 --> 04:14:45.159
Oh oh, this is your time to just take a break,

1221
04:14:49.799 --> 04:15:00.840
your time to relax, to allow your mind to slow down,

1222
04:15:09.520 --> 04:15:23.600
to give yourself permission to take a break from everything.

1223
04:15:28.440 --> 04:15:35.840
Ensure the only person that can make that decision. You're

1224
04:15:35.879 --> 04:15:43.239
the only person that can actually tell your mind to

1225
04:15:43.559 --> 04:16:07.639
just relax, to just take some time off so that

1226
04:16:07.799 --> 04:16:12.799
you can focus on your body, getting in touch with

1227
04:16:13.959 --> 04:16:30.280
how you feel physically and in the process of this

1228
04:16:30.639 --> 04:16:35.520
body scanned where you focus on different parts of your body,

1229
04:16:41.959 --> 04:16:49.399
those parts that you focus on and observe. Even though

1230
04:16:49.559 --> 04:16:57.719
you're not purposely requesting for those parts of your body

1231
04:16:57.920 --> 04:17:06.399
to relax, it's kind of expected. You expect when you

1232
04:17:06.600 --> 04:17:19.680
listen to my voice to feel more relaxed naturally, because

1233
04:17:19.719 --> 04:17:29.520
when you're listening to me, your attention is focused on

1234
04:17:29.760 --> 04:17:41.280
my words, and as my words guide you to focus

1235
04:17:45.680 --> 04:18:00.559
on those parts of your body, your focus increases, which

1236
04:18:00.719 --> 04:18:16.680
actually calms your mind. And when your mind calms down,

1237
04:18:21.559 --> 04:18:43.600
your body relaxes. And when your body calms down, your

1238
04:18:43.760 --> 04:19:01.200
mind relaxes. And theo we've not really started to focus

1239
04:19:01.680 --> 04:19:14.040
on your body, you can already feel that healing energy

1240
04:19:14.799 --> 04:19:32.760
spreading through your body, pushing out stress and tension, healing

1241
04:19:34.760 --> 04:19:41.520
all the parts of your body, including your skin, your bones,

1242
04:19:43.079 --> 04:19:49.280
your blood, all of your organs inside your body, all

1243
04:19:49.319 --> 04:19:55.840
of the muscles, all of the fat, all of everything,

1244
04:19:57.719 --> 04:20:03.319
every hair on your body. It is filled without healing

1245
04:20:03.600 --> 04:20:27.680
energy than when your brain fills without healing energy. The

1246
04:20:27.879 --> 04:20:52.639
feeling of comfort relaxation increases, deeply increases in a way

1247
04:20:52.920 --> 04:21:12.920
that your mind starts to feel perhaps bit drowsing because

1248
04:21:12.959 --> 04:21:32.079
it's not needed, and it may start to drift if

1249
04:21:32.200 --> 04:21:40.680
that's what's needed. So if you're listening to this and

1250
04:21:40.840 --> 04:21:44.879
what you need is deep relaxation, that's what you get.

1251
04:21:47.079 --> 04:21:54.639
If what you need is to fall asleep naturally and easily,

1252
04:21:55.639 --> 04:22:08.920
that's your mind drifts. That's also what will happen because

1253
04:22:09.079 --> 04:22:16.920
by pressing a play button on the podcast and listening

1254
04:22:17.079 --> 04:22:27.079
to me, give permission your body and your wind. In fact,

1255
04:22:32.000 --> 04:22:36.239
you give the command to your body and your wind

1256
04:22:36.600 --> 04:22:48.959
to relax deeply and to drift off to sleep. If

1257
04:22:49.239 --> 04:22:51.760
that's what you want.

1258
04:22:54.959 --> 04:22:55.360
Or need.

1259
04:23:03.040 --> 04:23:08.680
Then as I focus on the different parts of your body,

1260
04:23:13.680 --> 04:23:22.479
you may start to just drift. And then you come

1261
04:23:22.600 --> 04:23:28.040
back again and you hear me talk. I'm focusing on

1262
04:23:28.200 --> 04:23:40.600
a different part of your body, you may find yourself drifting,

1263
04:23:43.360 --> 04:23:48.680
be able to realize you're drifting. Until you stop drifting,

1264
04:23:50.920 --> 04:23:57.479
you're a laugh again to my voice. Focusing on a

1265
04:23:57.680 --> 04:24:03.040
different part of your body starts to relax on deeper

1266
04:24:07.440 --> 04:24:15.920
because that drifting, it's basically you already in the sleep zone.

1267
04:24:22.440 --> 04:24:27.600
Then the more you drift, the longer you drift, the

1268
04:24:27.760 --> 04:24:43.079
longer you drift. Eventually, that drifting continues into sleep, and

1269
04:24:43.239 --> 04:24:52.399
that's the last you remember until you wake up in

1270
04:24:52.520 --> 04:24:57.639
your own time. When you experience the high amount of

1271
04:24:57.799 --> 04:25:06.559
sleep for you, because when you do and if you

1272
04:25:06.719 --> 04:25:20.840
do fall asleep, it's extremely pleasant, so relaxing, so deep

1273
04:25:22.280 --> 04:25:42.639
healing sleep. I feel so nice to relax things your

1274
04:25:42.760 --> 04:25:52.280
own body and mind. If you feel that healing energy

1275
04:25:52.360 --> 04:25:58.799
is spreading through you, relaxing you so deeply.

1276
04:26:04.719 --> 04:26:08.120
S s.

1277
04:26:18.719 --> 04:26:31.959
Start to focus on your eyes, make it down.

1278
04:26:34.600 --> 04:26:45.040
To Joe, down you back.

1279
04:26:52.360 --> 04:28:23.559
Your shoulders, chest, stupid ships, your legs, your faint, your

1280
04:28:23.959 --> 04:28:58.840
sides spreading grind side, your buddy feeding you up. Now

1281
04:29:02.239 --> 04:29:12.360
let's focus again on parts of your body, focusing this

1282
04:29:12.600 --> 04:29:23.319
time on your forehead. Now on your mouth, your lips,

1283
04:29:25.360 --> 04:29:45.239
your tongue, a whole of your mouth. Focus on your fingers.

1284
04:29:50.639 --> 04:29:55.200
Maybe you could move your fingers a little bits. You

1285
04:29:55.360 --> 04:30:11.000
can focus on each one individually, both hands and even

1286
04:30:11.079 --> 04:30:14.719
though it should focus on both of your hands. Now

1287
04:30:16.440 --> 04:30:24.760
they almost seem to just melt into one. Where is

1288
04:30:24.840 --> 04:30:32.719
your right hand starting left hand and a worst as

1289
04:30:32.760 --> 04:30:50.079
if just mixed together. Now focusing on your knees, just

1290
04:30:50.600 --> 04:31:13.000
noticing how your knees hell, no fuck you say opens

1291
04:31:15.799 --> 04:31:57.479
like I said by flowers, just obside the faiths fou say,

1292
04:31:59.000 --> 04:32:02.440
I'm saying back.

1293
04:32:14.280 --> 04:32:50.879
Chack upside.

1294
04:32:53.159 --> 04:34:12.919
ECUs. It's a coup of sensations. As I just said.

1295
04:34:15.279 --> 04:35:15.799
Now you tis f faint, you tis feel note too

1296
04:35:16.080 --> 04:35:53.520
sent how you exire body fails. Noticing your mind feels

1297
04:35:57.319 --> 04:36:50.400
now letting go, letting go, letting go everything, letting go,

1298
04:36:56.959 --> 04:37:31.200
letting go, letting go, h everything, everything. I'm going to

1299
04:37:31.279 --> 04:37:35.080
start now, and i'd like you just, first of all,

1300
04:37:35.240 --> 04:37:41.479
just to see yourself lying down on the message table,

1301
04:37:43.240 --> 04:37:47.639
lying on your front. Your head is supported, your arms

1302
04:37:47.959 --> 04:37:57.080
are supported, and you feel comfortable, and breathing is really easy,

1303
04:37:59.360 --> 04:38:05.959
and you feel all feel confident in how you look

1304
04:38:06.000 --> 04:38:09.599
as well. So there's none of that issue of body

1305
04:38:09.720 --> 04:38:18.479
problems or shyness, because I'm a professional and this is

1306
04:38:19.119 --> 04:38:24.279
a therapy session, so none of that stuff matters on whatsoever.

1307
04:38:28.159 --> 04:38:34.639
This is about you. This is about how you feel

1308
04:38:35.279 --> 04:38:42.080
and how you can enjoy that sense of comfort and

1309
04:38:42.200 --> 04:38:49.479
relaxation that comes from letting go and allowing my hands

1310
04:38:50.319 --> 04:38:56.200
and my fingers to relax you by a message in

1311
04:38:57.360 --> 04:39:04.479
your body. So I want to start off just by

1312
04:39:04.599 --> 04:39:11.119
placing my hands on the back of your head, just gently,

1313
04:39:12.159 --> 04:39:16.479
just so you can feel my hands feel like really

1314
04:39:16.880 --> 04:39:23.240
on you, so you can maybe feel the warmth of

1315
04:39:23.360 --> 04:39:28.919
my hands on the back of your head. With my

1316
04:39:29.040 --> 04:39:32.400
hands to the side of your head, not pressing, but

1317
04:39:32.599 --> 04:39:39.279
just holding there very gently, maybe over your ears, and

1318
04:39:39.360 --> 04:39:42.439
a little bit on your face, just so you can

1319
04:39:42.680 --> 04:39:48.759
feel my hands so you can become accustomed.

1320
04:39:49.759 --> 04:39:50.200
To them.

1321
04:39:58.840 --> 04:40:00.799
And now put my head hands on the back of

1322
04:40:00.880 --> 04:40:08.360
your head again and gently let them slide down onto

1323
04:40:08.439 --> 04:40:18.279
the back of your neck. You can feel my hands

1324
04:40:25.119 --> 04:40:28.080
gently stroking the back of your neck to start with,

1325
04:40:32.680 --> 04:40:36.439
just so you can get used to the the feeling

1326
04:40:36.639 --> 04:40:44.159
of my hands on your skin, get accustomed to realize

1327
04:40:44.279 --> 04:40:48.479
that you're safe and it's all good, it's all fine,

1328
04:40:54.880 --> 04:40:58.959
And I'm want to start gently massaging the muscles in

1329
04:40:59.040 --> 04:41:14.880
the back of your neck with both hands. And this

1330
04:41:15.000 --> 04:41:21.240
is a very trusting situation, really, because our next is

1331
04:41:21.360 --> 04:41:26.520
so fragile and to have someone have their hands around

1332
04:41:26.599 --> 04:41:31.720
your neck in that way can sometimes be problematic for people,

1333
04:41:32.959 --> 04:41:37.400
which is why massages are quite good, because it allows

1334
04:41:37.479 --> 04:41:51.759
you to relax and get in touch with trust, to

1335
04:41:51.880 --> 04:42:04.439
feel peaceful and calm. There's a massage the sides of

1336
04:42:04.520 --> 04:42:12.400
your neck, gently moving from the bottom of your neck.

1337
04:42:14.119 --> 04:42:16.639
It would be sort of near where your shoulders start,

1338
04:42:16.720 --> 04:42:23.799
I guess, all the way up to your jaw, your ears,

1339
04:42:24.200 --> 04:42:29.959
kind of area the side of your neck. Of course,

1340
04:42:30.000 --> 04:42:32.520
it's a lot longer than the front of your neck,

1341
04:42:45.479 --> 04:42:52.599
and message in the back of your neck, especially that

1342
04:42:52.799 --> 04:43:02.240
area where perhaps we hold tension, and as that area's message,

1343
04:43:02.639 --> 04:43:06.680
you can actually feel a sense of release in the

1344
04:43:06.759 --> 04:43:14.639
back of your neck and maybe you can breathe it

1345
04:43:14.759 --> 04:43:20.720
out as well. Notice how it feels. Notice how you feel.

1346
04:43:30.599 --> 04:43:34.200
They're moving down to that area between your neck and

1347
04:43:34.279 --> 04:43:44.439
your shoulders, that musty area, starting to message that area

1348
04:43:44.520 --> 04:43:48.840
on both sides. I mean, this would be the area

1349
04:43:48.959 --> 04:43:51.520
that a lot of people would message if they were

1350
04:43:51.560 --> 04:43:56.520
going to give you, like a shoulder message, even that's

1351
04:43:56.880 --> 04:44:00.040
not technically the shoulders, but it's all a must so

1352
04:44:00.279 --> 04:44:06.319
that lead to the shoulders from the neck and a

1353
04:44:06.439 --> 04:44:12.400
game that can hold tension and stress. And when massaged

1354
04:44:13.279 --> 04:44:20.520
sometimes a nice deep message is useful. And you decide

1355
04:44:20.720 --> 04:44:37.880
how deep that message is, and just allow my knuckles

1356
04:44:39.000 --> 04:44:43.080
just to dig in, to get to those muscles and

1357
04:44:43.240 --> 04:44:53.360
to really relaxed and all the time being firm yet

1358
04:44:53.799 --> 04:45:13.159
gentle with you and just stroking down the area to

1359
04:45:13.279 --> 04:45:19.240
your actual shoulders, moving to the muscles of your shoulders,

1360
04:45:25.240 --> 04:45:30.040
and maybe initially just pulling up the shoulders a little

1361
04:45:30.080 --> 04:45:33.479
bit off the table, just to give you a little

1362
04:45:33.520 --> 04:45:44.040
bit of a stretch, very gently, and you've got the

1363
04:45:44.159 --> 04:45:47.880
muscles at the front of your shoulders the side of

1364
04:45:47.959 --> 04:45:58.799
the back. Again, this is a part that can really

1365
04:46:00.400 --> 04:46:03.840
take quite a bit of pressure, quite a bit of

1366
04:46:07.639 --> 04:46:14.599
needing if if you wish to really release the tension

1367
04:46:16.599 --> 04:46:22.720
to really get into those muscles, and you can let

1368
04:46:22.720 --> 04:46:29.240
your fingers in there. Make you feel really nice. Sometimes

1369
04:46:29.240 --> 04:46:36.279
it's just being stroked gently or being massaged quite strongly,

1370
04:46:40.119 --> 04:46:50.000
can all be beneficial to the relaxation with the muscles

1371
04:46:50.080 --> 04:47:09.599
in your shoulders. Now to move down your arms, we

1372
04:47:09.799 --> 04:47:13.759
do one arm at a time, starting with your right arm.

1373
04:47:20.360 --> 04:47:23.959
What I'll do is I just lift your arm up,

1374
04:47:24.880 --> 04:47:30.119
just hold it to the side of you that words

1375
04:47:30.159 --> 04:47:36.560
still be attached, and I just message the tops of

1376
04:47:36.639 --> 04:47:52.880
your arms all the way down to your forearms into

1377
04:47:52.959 --> 04:48:16.560
your wrists. Gently message in that part, the softer part,

1378
04:48:16.680 --> 04:48:23.119
which is the under part of the arm, which leads

1379
04:48:23.279 --> 04:48:28.080
to the crease in your elbow. The inside. It's much

1380
04:48:28.599 --> 04:48:46.439
more sensitive skin. Sometimes just having that stroked feel really nice,

1381
04:48:49.159 --> 04:49:09.119
pleasurable and relaxing. Now down to your right hand, just

1382
04:49:09.360 --> 04:49:21.720
holding your hand in both of my hands, just pressing

1383
04:49:21.880 --> 04:49:28.599
gently on the back of your hand, stretching your fingers

1384
04:49:30.639 --> 04:49:39.000
ever so lightly at the same time pressing down and

1385
04:49:39.200 --> 04:49:53.000
massaging each finger, and then starting to massage the palms

1386
04:49:53.159 --> 04:50:05.840
and the hand, just turning the hand, stretching it gently

1387
04:50:11.119 --> 04:50:16.759
and actually having your handheld. It can really be an

1388
04:50:16.799 --> 04:50:24.319
emotional experience sometimes even if it is a stranger. So

1389
04:50:24.400 --> 04:50:28.639
when you don't know very well, like a massage person

1390
04:50:28.919 --> 04:50:42.680
or a therapist, maybe because it's intimate, you can feel nice,

1391
04:50:45.319 --> 04:50:55.599
you can feel safe. And as I put that right

1392
04:50:55.880 --> 04:51:04.240
arm back down where it was, to do the same

1393
04:51:04.400 --> 04:51:16.639
with your left arm, exactly the same, massaging the muscles

1394
04:51:17.799 --> 04:51:21.599
in your arm all the way down to your wrist,

1395
04:51:25.720 --> 04:51:35.560
stroking the inside of your arm, just being gentle or

1396
04:51:35.639 --> 04:51:49.560
as firm as you require, and then massaging your left hand,

1397
04:51:56.080 --> 04:52:05.360
stretching the fingers jack message in the palm of your

1398
04:52:05.479 --> 04:52:45.959
left hand. You feel so so relaxing, so comforting, And

1399
04:52:46.080 --> 04:52:56.639
I'll just rest your left arm back down. The start

1400
04:52:56.759 --> 04:53:02.919
to message your back, the biggest part of your body,

1401
04:53:08.000 --> 04:53:14.919
starting at the top, starting again where you already have been,

1402
04:53:15.680 --> 04:53:20.360
the area at the top in between your shoulders, near

1403
04:53:20.400 --> 04:53:25.599
your neck. Going back and massage in the area again,

1404
04:53:26.720 --> 04:53:40.479
but this time moving downwards, making it downward. Stroke to

1405
04:53:40.520 --> 04:53:46.959
the middle of your back, working from the outside inwards,

1406
04:53:48.599 --> 04:53:56.599
massaging that your back, but the outsides of your back

1407
04:54:00.919 --> 04:54:16.520
parts where your arms will maybe rest against almost the

1408
04:54:16.639 --> 04:54:29.919
part that connects your front to your back. Just messaging

1409
04:54:30.159 --> 04:54:41.919
down firmly but gently, as firm as you want, moving down,

1410
04:54:42.119 --> 04:54:45.799
and then moving across a little bed, moving all the

1411
04:54:45.840 --> 04:54:53.720
way down again, be very gentle yout firm as you choose.

1412
04:55:00.159 --> 04:55:04.759
Eventually you get to the spine. We can message the

1413
04:55:04.959 --> 04:55:09.119
muscles and either side of your spine from the top

1414
04:55:09.240 --> 04:55:15.240
of your neck all the way down to your lower back.

1415
04:55:21.479 --> 04:55:27.560
We can do that a few times. Sometimes people would

1416
04:55:27.639 --> 04:55:34.479
use the knuckle or the you know, two fingers and

1417
04:55:34.680 --> 04:55:40.680
just go either side of the spine almost just push

1418
04:55:40.840 --> 04:55:44.200
down all the way down to the bottom of the spine,

1419
04:55:45.880 --> 04:55:55.520
each time releasing tension and opening up the body, stretching

1420
04:55:56.680 --> 04:56:03.599
your body so that you feel more relaxed but at

1421
04:56:03.639 --> 04:56:19.919
the same time rejuvenated. And now I'm going to move

1422
04:56:20.080 --> 04:56:28.360
to one side, to your right side, and from the

1423
04:56:28.439 --> 04:56:33.959
bottom of your ribs to your pelvis, I'm going to

1424
04:56:34.040 --> 04:56:40.720
massage that area of your back. I'll stretch over the

1425
04:56:40.799 --> 04:56:45.599
other side and i will pull the muscles gently and

1426
04:56:45.799 --> 04:56:50.599
massage and push from one end that side or the

1427
04:56:50.639 --> 04:56:55.639
way to my side to the middle of fact to

1428
04:56:55.720 --> 04:57:02.599
where your spine is massaging. That's if your swine the

1429
04:57:02.639 --> 04:57:08.840
opposite side to where I'm standing, it's almost like kneading bread.

1430
04:57:11.279 --> 04:57:17.639
There's that big area which is firm yet lots there

1431
04:57:17.919 --> 04:57:27.360
to message. Potentially one of the most important places to

1432
04:57:27.479 --> 04:57:35.000
actually have a message because you really feel it. You

1433
04:57:35.240 --> 04:57:40.200
really feel the release and the pleasure of having your

1434
04:57:40.279 --> 04:57:47.919
lower back massaged. It releases so much from your body

1435
04:57:49.479 --> 04:57:58.319
that's not useful starting a healing process which will continue

1436
04:57:58.520 --> 04:58:11.279
long after this record is over. The messaging this part

1437
04:58:11.360 --> 04:58:15.040
of your body not only feels really good for you,

1438
04:58:16.479 --> 04:58:20.919
it's actually fun to do because it is, as I said,

1439
04:58:21.119 --> 04:58:26.200
like kneading bread. It's a part that you can really

1440
04:58:26.319 --> 04:58:34.080
get hold of and really massage deeply. If that's your choice.

1441
04:58:42.080 --> 04:58:44.000
They're not going to move over to the other side

1442
04:58:44.040 --> 04:58:50.479
of your body and do the same with the opposite

1443
04:58:50.599 --> 04:58:59.799
part of your lower back. Kneading and messaging from your

1444
04:59:00.119 --> 04:59:07.560
sides or way to the middle of your back where

1445
04:59:07.599 --> 04:59:21.240
your spine is pressing and kneading firm and gentle at

1446
04:59:21.279 --> 04:59:36.479
the same time. It feels so releasing. This mixture of pleasure, comfort, release, calmness,

1447
04:59:36.880 --> 04:59:48.520
relaxation or mixed together. Plus there's that feeling from your

1448
04:59:48.599 --> 04:59:53.720
stomach as it's been stretched. Even though you're in your

1449
04:59:53.799 --> 04:59:58.119
stomach now, you can feel it being stretched because that

1450
04:59:58.279 --> 05:00:09.639
whole area is connected to your stomach. Now we're going

1451
05:00:09.720 --> 05:00:14.639
to move or move further up to your top of

1452
05:00:14.720 --> 05:00:19.159
your body, and then we did the same this time

1453
05:00:20.479 --> 05:00:27.279
starting with your upper back. Put my hands forward over

1454
05:00:28.560 --> 05:00:34.759
and massive massage in that area up to your spine,

1455
05:00:35.959 --> 05:00:38.520
from the side of your body up to your spine.

1456
05:00:40.319 --> 05:00:46.520
So some of that message area, the muscle tissue or

1457
05:00:46.520 --> 05:00:50.560
whatever fatty tissue even will be possibly from your chest

1458
05:00:52.360 --> 05:00:56.479
because it's all connected. The chest and the back connect together.

1459
05:00:59.560 --> 05:01:02.919
I'm gonna to be massaging and just pulling some of

1460
05:01:03.000 --> 05:01:10.959
that skin from your side up and massaging that area

1461
05:01:13.959 --> 05:01:18.119
of your upper back all the way to your spine.

1462
05:01:22.560 --> 05:01:24.759
And then I'll move down a bit and I'll continue

1463
05:01:25.360 --> 05:01:28.119
with the middle of your back doing exactly the same

1464
05:01:28.240 --> 05:01:45.520
thing as gentle or as deep as you choose. Now,

1465
05:01:45.639 --> 05:01:49.439
I'll move or the other side again and do the

1466
05:01:49.560 --> 05:01:53.720
exact same thing with the top of your back on

1467
05:01:53.840 --> 05:02:03.119
the other side, from pretty much underneath your arm area

1468
05:02:03.240 --> 05:02:18.479
really to your spine, and then continuing that all the

1469
05:02:18.560 --> 05:02:23.520
way down including your lower your middle of your back

1470
05:02:37.200 --> 05:02:42.360
I'm gonna go to your thighs, the backs of your thighs,

1471
05:02:45.080 --> 05:02:52.479
and the size of your thighs, Starting with your right leg,

1472
05:02:54.799 --> 05:03:02.159
Massage in the back and the sides of your thighs

1473
05:03:04.599 --> 05:03:11.040
gently and firmly. There's a lot of muscles there. It's

1474
05:03:11.080 --> 05:03:14.319
an area that can be very tense at times and

1475
05:03:14.520 --> 05:03:17.919
maybe needs a little bit more pressure than the rest

1476
05:03:17.959 --> 05:03:26.119
of the body that's up to you. You can gently

1477
05:03:26.279 --> 05:03:33.520
stroke the back of your legs where you know, opposite

1478
05:03:33.599 --> 05:03:39.159
your knee joint or underneath your knee joint, very sensitive,

1479
05:03:39.439 --> 05:03:52.040
gentle area. And then working down to your calf muscles.

1480
05:03:54.959 --> 05:04:01.319
Massage in your calf muscles thoroughly and deeply, if you choose,

1481
05:04:04.799 --> 05:04:24.040
using both hands fingers, digging deep to your ankles, in

1482
05:04:24.159 --> 05:04:30.360
the back of your back of your ankles, just gently

1483
05:04:30.560 --> 05:04:43.439
message in that area, maybe lifting the leg and stretching.

1484
05:04:43.040 --> 05:04:43.560
A little bit.

1485
05:04:53.720 --> 05:05:09.080
Moving to the right foot, massaging the bottom of your

1486
05:05:09.119 --> 05:05:24.560
feet and the side of your feet gently but firm

1487
05:05:24.720 --> 05:05:35.799
enough so they don't tickle, and just allow the pleasure

1488
05:05:35.840 --> 05:05:41.400
that you get from heaving your feet message to just

1489
05:05:41.599 --> 05:05:50.479
overtake you as I continue to message your feet, the

1490
05:05:50.599 --> 05:05:58.400
bottoms of your feet, the sides your arches, your heel.

1491
05:06:00.840 --> 05:06:03.040
You can put a lot of pressure into your heel

1492
05:06:03.880 --> 05:06:08.880
and it feels amazing. Yet the arches need to be

1493
05:06:08.959 --> 05:06:20.680
a bit more gentle. Stretching your toes gently and massage

1494
05:06:20.759 --> 05:06:26.759
in the bottoms of your toes with my fingers, each

1495
05:06:26.919 --> 05:06:40.560
one individually. Moving over to the left leg to do

1496
05:06:40.720 --> 05:06:49.439
exactly the same thing. Starting at the top of the thighs.

1497
05:06:51.680 --> 05:06:54.200
Work in the back of the thighs and the sides,

1498
05:06:55.880 --> 05:07:06.240
massaging deeply and gently, a whole area, working all the

1499
05:07:06.319 --> 05:07:19.119
way down. And this is an area that maybe you

1500
05:07:19.240 --> 05:07:27.560
could like to spend more time relaxing and messaging. Perhaps,

1501
05:07:28.479 --> 05:07:33.279
if you wanted, I could make a future recording wants

1502
05:07:33.319 --> 05:07:42.200
spend more time on one particular area. As you move

1503
05:07:42.319 --> 05:07:55.000
down to your calf muscles, massagy and your calf muscles

1504
05:07:56.520 --> 05:08:10.439
firmly and gently. Move down your ankle into your feet,

1505
05:08:12.279 --> 05:08:18.000
Massage in the backs of your feet, the bottoms of

1506
05:08:18.080 --> 05:08:28.080
your feet, stretching your toes and message in each toe individually.

1507
05:08:30.680 --> 05:08:36.439
And the feeling of pleasure and release. The experience with

1508
05:08:36.639 --> 05:08:55.000
your having your feet and massaged feels really good. Now,

1509
05:08:58.520 --> 05:09:02.560
she turn over in your mind. Laying on your back,

1510
05:09:10.000 --> 05:09:22.720
I'm just gonna start again at your neck area in

1511
05:09:22.880 --> 05:09:30.560
your shoulders, just to get back in touch with that

1512
05:09:30.840 --> 05:09:48.400
area and lets you move up. I can clean my hands,

1513
05:09:49.720 --> 05:09:52.959
make them more fresh, because now I'm going to message

1514
05:09:53.360 --> 05:10:09.240
your face simply starting off with your forehead. Your eyes

1515
05:10:09.279 --> 05:10:15.720
are closed, you can just stretch your eyes a little bit,

1516
05:10:16.799 --> 05:10:27.799
pushing up on your eyebrows, just massaging around your scalp,

1517
05:10:33.520 --> 05:10:43.000
massaging down your cheeks, around your ears, into your chaw

1518
05:10:44.159 --> 05:10:51.119
sently the side of your neck.

1519
05:10:55.080 --> 05:10:55.319
Chin.

1520
05:11:06.599 --> 05:11:14.279
They're just moving down from your neck down to your chest,

1521
05:11:18.080 --> 05:11:22.119
starting by message in the very top of your chest

1522
05:11:25.959 --> 05:11:31.200
where the collar phone is. Give a side of the collarbone,

1523
05:11:39.639 --> 05:11:42.880
and they just message in the hole of the chest,

1524
05:11:52.080 --> 05:12:04.080
moving the chest around. Because it's quite a large area.

1525
05:12:06.040 --> 05:12:13.479
You can move from one side to the next, moving

1526
05:12:13.880 --> 05:12:24.840
my hands underneath pretty much your arms are stretching up,

1527
05:12:27.040 --> 05:12:30.080
stretching some of the muscles of your back in the process,

1528
05:12:35.360 --> 05:12:44.000
moving up over your chest, and they're moving down again.

1529
05:12:56.759 --> 05:13:01.439
They're laying my hands. They're just mess out gently and

1530
05:13:01.720 --> 05:13:08.439
slide down towards your stomach, starting in the middle of

1531
05:13:08.560 --> 05:13:18.119
your chest, and then gradually my head's moving apart and

1532
05:13:18.439 --> 05:13:28.439
massaging and sliding at the same time, moving down to

1533
05:13:28.639 --> 05:13:43.720
just below your red cage, moving down and then massaging

1534
05:13:43.840 --> 05:13:52.520
up again, giving your chest all the attention that it

1535
05:13:52.680 --> 05:14:07.200
needs to feel completely relaxed, remembering them. I'm also going

1536
05:14:07.279 --> 05:14:12.759
to be focusing on your sides as well, an area

1537
05:14:12.880 --> 05:14:19.040
that really doesn't get much attention, that feels really good

1538
05:14:20.279 --> 05:14:29.599
when it's massaged. Just stroking my hands down the sides

1539
05:14:29.680 --> 05:14:36.439
of your body, just below your arms all the way

1540
05:14:36.520 --> 05:14:49.639
down to your hips. Now moving to your stomach area,

1541
05:14:51.680 --> 05:14:54.880
I'm going to stand on one side of you like

1542
05:14:55.000 --> 05:14:59.639
I did when I did your lower back. I'm gonna

1543
05:14:59.639 --> 05:15:05.119
do just similar process of just stretching the muscles from

1544
05:15:05.159 --> 05:15:18.599
your side, gently massaging from one side to the next,

1545
05:15:20.919 --> 05:15:27.840
moving the whole area from below your ribs all the

1546
05:15:27.919 --> 05:15:38.639
way down to below your belly button. I'm gonna move

1547
05:15:38.720 --> 05:15:41.759
around to the other side of you and repeat that

1548
05:15:48.400 --> 05:16:02.400
process of relaxing, deeply, calmly, feel loose, You feel free.

1549
05:16:04.799 --> 05:16:09.479
And it's something about having your stomach message that's different

1550
05:16:09.560 --> 05:16:16.400
from any other part because we do have a tendency

1551
05:16:17.000 --> 05:16:20.880
of holding a different kind of stress in our stomach

1552
05:16:22.319 --> 05:16:30.159
that we may not be aware of. There's an now

1553
05:16:30.319 --> 05:16:38.560
message your stomach in front of your stomach making circles

1554
05:16:40.040 --> 05:16:49.240
around your belly button, thing going the other way around.

1555
05:16:55.840 --> 05:17:02.319
The gentleness and a freedom that comes from feeling how

1556
05:17:02.439 --> 05:17:12.599
you're feeling. As I now move down the tops of

1557
05:17:12.680 --> 05:17:19.720
your thighs, muscles, massaging them, and I can do this

1558
05:17:20.720 --> 05:17:29.880
two legs at the same time, pressing down, massaging deeply

1559
05:17:31.119 --> 05:17:35.040
those muscles in your thighs, the front of your thighs,

1560
05:17:40.479 --> 05:17:46.040
and moving down to your knees, gently massaging your knees,

1561
05:17:51.279 --> 05:17:57.360
Sliding down your shins, putting pressure on either side of

1562
05:17:57.439 --> 05:18:10.520
your shin gently softly but firmly, moving down to your ankles,

1563
05:18:15.479 --> 05:18:25.080
stroking the tops of your feet, and then with each

1564
05:18:26.439 --> 05:18:31.880
foot in each hand, just gently messaging the whole of

1565
05:18:31.959 --> 05:18:40.759
the foot, the top, the bottom, your heel, your ankle,

1566
05:18:41.599 --> 05:18:53.919
your toes, messaging every part of your feet. Feels so good,

1567
05:18:54.639 --> 05:19:08.840
Just to let go and enjoy the process, Enjoy feeling

1568
05:19:11.360 --> 05:19:24.639
so deeply relaxed. So much comfort and so many feelings

1569
05:19:26.279 --> 05:19:40.880
become just from touching your skin. And you can just

1570
05:19:42.080 --> 05:19:51.479
lie there for as long as you choose, enjoying the

1571
05:19:51.799 --> 05:20:00.159
feeling of deep comfort from being massaged.

1572
05:20:02.119 --> 05:20:02.479
By me.

1573
05:20:09.639 --> 05:20:35.439
Enjoy fearing deep, and all we're gonna do is blow

1574
05:20:35.520 --> 05:20:52.000
out some candles. In your mind, there're gonna be a

1575
05:20:52.240 --> 05:21:05.080
hundred candles, and you're going to blow each one out individually,

1576
05:21:06.880 --> 05:21:14.520
one by one, starting at one hundred. As I count

1577
05:21:14.639 --> 05:21:26.479
down all the way down to one, and each time

1578
05:21:26.880 --> 05:21:35.880
I say a number, you can imagine that candle in

1579
05:21:36.000 --> 05:21:42.639
front of you, and I'd like you to actually physically

1580
05:21:47.000 --> 05:22:03.159
generally blow that candle out, just so it's not big blows,

1581
05:22:03.560 --> 05:22:17.439
just a gentle, and that candle will extinguish. And then

1582
05:22:17.599 --> 05:22:24.840
I'll say the next number as we move down, and

1583
05:22:24.959 --> 05:22:37.279
you can just blow that one out as well. And

1584
05:22:37.439 --> 05:22:47.319
as we move down the numbers, you'll find yourself feeding

1585
05:22:47.799 --> 05:22:49.639
more and more relaxed.

1586
05:22:52.680 --> 05:22:53.439
If you need.

1587
05:22:55.000 --> 05:23:04.240
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1588
05:23:08.080 --> 05:23:15.560
In fact, you may struggle to blow out all one

1589
05:23:15.680 --> 05:23:32.560
hundred of these candles as you feel more and more

1590
05:23:32.919 --> 05:24:00.840
deeply relaxed, more and more deeply tired, And the further

1591
05:24:01.200 --> 05:24:10.880
you go down, the more your mind starts to drift.

1592
05:24:17.279 --> 05:24:23.680
You may find that you stop listening to me after

1593
05:24:23.840 --> 05:24:36.680
a while, and even though that may be background sounds

1594
05:24:36.759 --> 05:24:47.560
where you are, you'll be aware of those sounds at

1595
05:24:47.599 --> 05:25:03.880
the moment. He may start to just not even notice

1596
05:25:03.959 --> 05:25:24.959
them at all, because they're unimportant. Where I am, I've

1597
05:25:25.000 --> 05:25:29.639
got the sounds of the birds. There's all horrors, the

1598
05:25:29.720 --> 05:25:37.880
pigeon who likes to say hello. Sometimes there's the old

1599
05:25:38.040 --> 05:25:49.040
plane that goes by, maybe traffic and trains in the distance.

1600
05:25:55.360 --> 05:26:07.240
But none of that scene is important whatsoever. Or candles

1601
05:26:07.360 --> 05:26:21.959
you blow out, less important anything is. Or candles you

1602
05:26:22.119 --> 05:26:39.599
blow out, the fur they seemed to move away, sounds,

1603
05:26:43.279 --> 05:26:57.639
general date days. Stuff seems to just move away on

1604
05:26:57.840 --> 05:27:13.959
its own. You feel more calmer with every candle you

1605
05:27:14.200 --> 05:27:33.959
blow out, guiding you the next number. Did you hear

1606
05:27:34.119 --> 05:27:43.880
me say? And then you blow that candle out?

1607
05:27:44.799 --> 05:27:45.000
Too?

1608
05:27:53.119 --> 05:28:16.639
So easy, so simple. We're gonna start by introducing the

1609
05:28:16.919 --> 05:28:33.840
first candle. This is a hundred first candle, she is

1610
05:28:34.360 --> 05:28:50.919
one hundred. When you blow that candle out, you'll find

1611
05:28:52.720 --> 05:29:08.439
immediately a light change in how you feel, as well

1612
05:29:08.560 --> 05:29:23.840
as a real sense of positivity, growing revenue, relaxation, and

1613
05:29:25.159 --> 05:29:53.319
sleepiness expanding. Starting with one hundred, blow out by candle

1614
05:29:53.479 --> 05:31:35.720
now ninety nine, candle ninety eight, cand ninety good one

1615
05:31:36.000 --> 05:33:06.720
this s canned ninety five, can ninety four, candle ninety three,

1616
05:33:38.560 --> 05:33:39.599
ninety two.

1617
05:34:05.919 --> 05:34:07.200
On one.

1618
05:34:25.319 --> 05:36:10.959
Candle ninety and ninety two, nine and eight, eight and eight,

1619
05:36:44.479 --> 05:40:18.840
candle eight eighty five, eight eighty two, seven two.

1620
05:40:27.159 --> 05:41:18.720
Two US.

1621
05:42:03.840 --> 05:42:56.919
Can seventy nine, Candle seventy eight, candle seventy seven, candle

1622
05:43:00.599 --> 05:44:02.959
seventy six, candle seventy five, candle seventy four, candle seventy three,

1623
05:44:14.880 --> 05:45:17.759
candle seventy two, candle seventy one, candle seventy one and

1624
05:45:22.080 --> 05:46:16.479
seventy and sixty nine, Candle sixty eight, candle sixty seven,

1625
05:46:30.200 --> 05:47:35.000
candle sixty five, candle sixty four, candle sixty four, candle

1626
05:47:35.639 --> 05:49:16.439
sixty three, candle sixty sixty one, sixty hand fifty nine,

1627
05:49:38.040 --> 05:50:59.479
candle fifty eight, candle fifty seven, fifty six, count fifth

1628
05:51:00.000 --> 05:52:14.360
e five, handle fifty four, handle fifty three and fifty

1629
05:52:39.080 --> 05:55:01.279
fifty candulon fifty, candle fifty one, candle fifty, candle foty nine, Shhhhhhhh,

1630
05:55:25.439 --> 05:57:12.520
food it eight, candle forty seven, candle forty six, candle

1631
05:57:15.880 --> 05:57:49.959
forty five, candle forty two.

1632
05:58:30.479 --> 05:58:35.759
Two, Who do you?

1633
05:59:09.080 --> 06:01:54.799
Candle forty, candle thirty nine eight, candle thirty seven, candle

1634
06:01:57.240 --> 06:02:48.919
thirty five, thirty four.

1635
06:03:22.159 --> 06:03:22.759
And two.

1636
06:03:26.639 --> 06:06:13.799
Thirty three, candle thirty one, candle thirty Can two twenty

1637
06:06:14.599 --> 06:09:18.520
ten nine Can, twenty eight candle, twenty seven, wenty six candle,

1638
06:09:23.720 --> 06:12:05.319
wity five four and twenty thirty came to win and

1639
06:12:09.759 --> 06:15:43.360
twenty and wait and to ninety eight certainty six day.

1640
06:16:40.680 --> 06:17:58.720
Four two.

1641
06:18:02.799 --> 06:27:22.000
Woo and y no no sive two candle or let

1642
06:27:22.080 --> 06:27:29.799
go of all of those thoughts, worries, concerns about the past,

1643
06:27:31.639 --> 06:27:36.119
thoughts about the future, and even things you've been thinking

1644
06:27:36.159 --> 06:27:43.759
about today. Just let it all go because none of

1645
06:27:43.840 --> 06:27:53.680
it is useful in this moment. This is your opportunity

1646
06:27:58.319 --> 06:28:12.919
to just focus on feeling relaxed, allowing yourself to get

1647
06:28:12.959 --> 06:28:22.360
in touch with that natural sense of peace that we

1648
06:28:22.599 --> 06:28:29.319
all have within us. It's available for everyone. It just

1649
06:28:29.439 --> 06:28:34.560
sometimes takes a little bit of effort to set up

1650
06:28:34.680 --> 06:28:40.599
the right time and place in order for you to

1651
06:28:41.000 --> 06:28:49.880
just let go. Because when you do decide to let

1652
06:28:49.959 --> 06:28:55.119
go and relax, that's what your body starts to do.

1653
06:28:58.439 --> 06:29:05.919
Because you've chosen, You've chosen to just allow your body

1654
06:29:06.360 --> 06:29:14.560
to unwind and your mind starts to slow down. And

1655
06:29:14.680 --> 06:29:19.520
it's a nice feeling. It's a nice feeling at the beginning,

1656
06:29:19.759 --> 06:29:28.479
just to know that you have chosen to decide to

1657
06:29:28.639 --> 06:29:36.400
relax deeply and because you've made that decision, your body

1658
06:29:37.799 --> 06:29:43.680
or just follow suit, because sometimes all the muscles in

1659
06:29:43.799 --> 06:29:49.520
your body need is just permission from you to relax.

1660
06:29:53.520 --> 06:29:58.319
Because so often we're busy, we're going from here to there,

1661
06:29:58.520 --> 06:30:04.279
we're walking around, and we're doing stuff, and the body

1662
06:30:04.319 --> 06:30:12.400
doesn't have any time or space to really relax deeply.

1663
06:30:15.840 --> 06:30:18.520
So it kind of waits for you to lead the way,

1664
06:30:20.639 --> 06:30:30.720
waits for your permission. And when you do give your permission,

1665
06:30:32.400 --> 06:30:34.919
when you give to say so, when you say okay,

1666
06:30:36.200 --> 06:30:43.240
it's time for your body to let go completely and

1667
06:30:43.400 --> 06:30:54.840
relax totally, your body just follows. So like a breath

1668
06:30:54.880 --> 06:31:04.000
of relief. Ah, God, I can now relax. Have feeling

1669
06:31:04.959 --> 06:31:08.240
at the end of a day of very physical day

1670
06:31:08.400 --> 06:31:12.080
that you may experience in the past, where you get

1671
06:31:12.200 --> 06:31:16.040
home and you just sit down on a chair, maybe

1672
06:31:16.080 --> 06:31:20.599
you kick your shoes off, and ah, feels so nice.

1673
06:31:22.479 --> 06:31:25.159
I know that you don't have to get up again

1674
06:31:26.599 --> 06:31:29.919
for a little while at least if you choose, you

1675
06:31:30.040 --> 06:31:39.279
can just sit there for maybe an hour to feels blissful.

1676
06:31:43.400 --> 06:31:48.080
And just by sitting down like that, your body knows

1677
06:31:48.680 --> 06:31:53.599
that it's time to relax. Your body has been given

1678
06:31:53.720 --> 06:32:00.639
permission from you because it's a mindset your mind.

1679
06:32:04.000 --> 06:32:05.319
You're prepared.

1680
06:32:07.279 --> 06:32:16.599
To let go of everything and just completely allow all

1681
06:32:17.040 --> 06:32:25.880
the stress of your body to evaporate. Any tensions can

1682
06:32:26.119 --> 06:32:44.959
just gradually vanish. It's almost like magic, really, because that

1683
06:32:45.560 --> 06:32:52.439
sense of relaxation in your body, it's a very natural state.

1684
06:32:54.319 --> 06:32:58.919
It's not something unusual. It may feel unusual when you

1685
06:32:59.080 --> 06:33:04.040
first start acts of you if you haven't really spent

1686
06:33:04.159 --> 06:33:08.279
a lot of time focusing and giving yourself this space

1687
06:33:08.479 --> 06:33:14.000
to let go completely and relax. They seem almst alien,

1688
06:33:15.880 --> 06:33:21.759
but it isn't. It's actually the most natural thing in

1689
06:33:21.880 --> 06:33:32.080
the world to let go completely, to relax totally, the

1690
06:33:32.240 --> 06:33:43.159
most natural thing in the world to allow yourself to

1691
06:33:43.479 --> 06:33:51.240
feel really calm in your mind. And it is almost

1692
06:33:51.880 --> 06:33:59.319
like a literal unwinding. It's like you press a button.

1693
06:34:01.639 --> 06:34:02.279
And all the.

1694
06:34:02.520 --> 06:34:09.119
Tension just releases, and it's like a wheel, like a cog,

1695
06:34:10.080 --> 06:34:13.639
like the inside of the clock just unwinding. And he's

1696
06:34:13.680 --> 06:34:18.680
almost like you could see the little wind up knob

1697
06:34:18.840 --> 06:34:23.799
that's used just going the opposite way that you choose

1698
06:34:23.919 --> 06:34:31.759
to wind it up, and the energy that fremetic stress

1699
06:34:32.200 --> 06:34:42.240
for energy gradually winding down, losing its power, losing its strength,

1700
06:34:44.680 --> 06:34:54.000
as a sense of relaxation becomes stronger and deeper, and

1701
06:34:54.319 --> 06:35:02.680
you may find a the more relaxed you feel, your

1702
06:35:02.840 --> 06:35:12.959
mind starts to wander, maybe seem to stop listening to

1703
06:35:13.080 --> 06:35:19.000
me for a while, Your mind goes somewhere else, and

1704
06:35:19.080 --> 06:35:25.159
then you realize you're listening to me again, and that's

1705
06:35:25.360 --> 06:35:33.919
just your mind to drifting to sleep, which is quite natural,

1706
06:35:35.479 --> 06:35:37.400
because sometimes.

1707
06:35:36.840 --> 06:35:37.520
When we're.

1708
06:35:39.919 --> 06:35:45.279
Stressed and tense, we're not may I actually be aware

1709
06:35:45.599 --> 06:35:51.919
of what we need or we physically your emotionally need

1710
06:35:52.400 --> 06:36:00.159
in this moment. But when you allow your body in

1711
06:36:00.400 --> 06:36:11.520
mind to relax completely and you let go of all thoughts, concerns, worries, ideas,

1712
06:36:13.040 --> 06:36:17.560
all lengo and allow them to drop onto the floor,

1713
06:36:23.080 --> 06:36:29.040
you start to get in touch with the feelings of

1714
06:36:30.919 --> 06:36:41.799
such relaxation. Feelings so nice to be in touch with

1715
06:36:42.599 --> 06:36:51.119
the calmness of the different body parts as they become

1716
06:36:51.479 --> 06:37:04.200
looser and looser. Even you breathe and seems easier and

1717
06:37:04.400 --> 06:37:14.000
more natural, effortless as a cool outs through your mouth

1718
06:37:14.159 --> 06:37:24.040
or nose into your lungs, breathing in comforts and relaxation,

1719
06:37:26.680 --> 06:37:33.279
and then just breathing out any excess remain intention stress

1720
06:37:35.080 --> 06:37:43.639
from every part of your body and mind. As you

1721
06:37:43.759 --> 06:37:49.479
start to focus on your mind, maybe you notice that

1722
06:37:49.799 --> 06:37:58.479
things come to a standstill or maybe just much much

1723
06:37:59.000 --> 06:38:08.040
lower than before because your mind is not really needed

1724
06:38:09.599 --> 06:38:17.240
when listening to my voice, which allows your mind to

1725
06:38:17.479 --> 06:38:26.680
relax just as deeply as your body. And that's synchronicity

1726
06:38:27.560 --> 06:38:38.880
between the relaxation of your body relaxation of your mind.

1727
06:38:41.240 --> 06:38:51.799
Let you know that feeling completely calm, loose, and relaxed.

1728
06:38:53.599 --> 06:38:54.639
Real is.

1729
06:38:56.439 --> 06:39:12.439
A great healing as fear and has so many positive

1730
06:39:12.759 --> 06:39:20.599
benefits for your body and mind and your life. To

1731
06:39:20.720 --> 06:39:29.319
be able to let go everything and to relax completely,

1732
06:39:31.240 --> 06:39:39.360
you know, all parts of your body and mind, even

1733
06:39:39.439 --> 06:39:54.759
your bones are relaxed, all your muscles are rised, even

1734
06:39:55.080 --> 06:40:08.759
the skin that covers your body is relaxed. Every hair.

1735
06:40:11.919 --> 06:40:12.279
You have.

1736
06:40:14.040 --> 06:40:31.639
Is also deeply relaxed. And your brain really starts to

1737
06:40:31.880 --> 06:40:33.720
feel the benefit.

1738
06:40:35.200 --> 06:40:35.560
But this.

1739
06:40:37.159 --> 06:40:48.799
Heathing relaxation, and as you focus on the in the

1740
06:40:49.000 --> 06:40:54.040
side of your scalp where your brain is, you can

1741
06:40:54.360 --> 06:41:02.279
start to realize and notice the benefit of your brain

1742
06:41:03.400 --> 06:41:19.560
relaxing depay. Initial brain continues to relax sends those messages

1743
06:41:21.200 --> 06:41:29.919
to the rest of your body and mind to really

1744
06:41:30.439 --> 06:41:55.799
relax more deepate, relax more completely, letting go any remaining

1745
06:41:56.439 --> 06:42:05.880
thoughts opens and allow them just drop onto the floor

1746
06:42:08.040 --> 06:42:17.200
because they're not longer necessary in this moment, this moment

1747
06:42:17.439 --> 06:42:32.319
of deep reaxation and calmness, feeling your brain with deep

1748
06:42:33.639 --> 06:42:59.680
concentrated heathing, calming, relaxing, every part of your brain, feeling

1749
06:43:02.840 --> 06:43:19.560
so loose and comfortable, so relaxed and beeaceful. Your brain

1750
06:43:20.919 --> 06:43:32.040
feels so light, that's so healthy. That sense of deep

1751
06:43:33.479 --> 06:43:48.200
deep comfort really does allow you to enjoy those ever

1752
06:43:48.560 --> 06:43:59.720
increase in sensations of comfort, that is spreading throughout your body,

1753
06:44:04.000 --> 06:44:15.200
relaxing each and every muscle of your body, eat deeper

1754
06:44:19.720 --> 06:44:36.639
and deeper, much more deeper than before, much more comfort

1755
06:44:39.200 --> 06:44:53.919
spreading through your body, your mind, be so peaceful and calm,

1756
06:44:56.799 --> 06:45:11.279
so very you very peaceful in avery part of your body,

1757
06:45:12.919 --> 06:45:33.959
letting go at everything averything, so peaceful, calm, so relax

1758
06:45:39.919 --> 06:46:01.200
Every second the passes you feel d dpath relaxed, deper

1759
06:46:03.680 --> 06:46:15.560
and deper less, cal so calm.

1760
06:46:19.279 --> 06:46:20.959
Peace, for.

1761
06:46:23.759 --> 06:46:33.080
So very peace from your head down to your ties.

1762
06:46:36.200 --> 06:46:48.599
Such peace and comfort growing all all the time, Such

1763
06:46:49.319 --> 06:47:01.919
peace and comfort spreading through your body, your mind, the

1764
06:47:03.799 --> 06:47:19.439
depot such comforts spreading and sinking deeper into a re

1765
06:47:19.799 --> 06:47:37.360
muscle of ebody. Sudenly, he feel amazing, so relaxed, so

1766
06:47:37.959 --> 06:47:38.520
pa so.

1767
06:47:43.319 --> 06:47:45.200
So relax.

1768
06:47:48.639 --> 06:48:03.799
And peace. Let it go. Everything you're going to do

1769
06:48:04.080 --> 06:48:11.479
a body scan, focusing on firstly how you feel in

1770
06:48:11.599 --> 06:48:17.000
your body, not trying to change how you feel, not

1771
06:48:17.479 --> 06:48:22.200
trying to relax, not trying to move away from any

1772
06:48:22.319 --> 06:48:31.400
discomfort or stress or tension. Just accepting, observing and accepting

1773
06:48:32.000 --> 06:48:35.360
how you feel in the different parts of your body,

1774
06:48:37.360 --> 06:48:46.439
just allowing yourself to be exactly as you are, to notice,

1775
06:48:47.200 --> 06:48:55.279
to get in touch with how you actually feel in

1776
06:48:55.439 --> 06:49:10.799
this moment. Start off by focusing on your hands. Just

1777
06:49:10.919 --> 06:49:19.119
be aware of your hands, like you to move your

1778
06:49:19.200 --> 06:49:24.159
hands around, just maybe move your fingers a little bit.

1779
06:49:26.599 --> 06:49:32.319
I've been enclosing in your hands very gently, just so

1780
06:49:32.759 --> 06:49:38.279
thing you can get in touch with how your hands

1781
06:49:40.759 --> 06:50:01.080
and your fingers feel, very very slow movements. Focusing now

1782
06:50:01.919 --> 06:50:09.200
on your feet and if you can just do kind

1783
06:50:09.200 --> 06:50:13.919
of an equivalent with your feet is you've just done

1784
06:50:14.159 --> 06:50:23.000
with your hands, maybe turning your ankles, moving your feet around,

1785
06:50:25.000 --> 06:50:35.400
moving your toes gently, only very gently and very slowly,

1786
06:50:38.400 --> 06:50:53.840
noticing how your feet feel in this moment. Focusing now

1787
06:50:54.040 --> 06:51:01.240
on your eyes. I'd like you to just focus on

1788
06:51:01.400 --> 06:51:07.159
your eyelids. Maybe you can open and close your eyes

1789
06:51:07.319 --> 06:51:11.680
a couple of times to really get in touch with

1790
06:51:12.560 --> 06:51:17.240
how you feel when you do close your eyes. The

1791
06:51:17.400 --> 06:51:23.599
muscle changes in your eyes when you do close them,

1792
06:51:26.439 --> 06:51:32.840
maybe raising your eyebrows. It stretches the tops of your eyes,

1793
06:51:36.080 --> 06:51:43.439
perhaps squinting your eyes, scrunching up your eyes.

1794
06:51:44.319 --> 06:51:45.119
Just so you can.

1795
06:51:46.479 --> 06:51:56.400
Really get in touch with all aspects of how your

1796
06:51:56.479 --> 06:51:57.959
eyes feel.

1797
06:52:00.400 --> 06:52:00.880
Right now.

1798
06:52:10.240 --> 06:52:16.680
Now focusing on your thighs, and then it just starts

1799
06:52:16.720 --> 06:52:24.680
you to gently tense your thighs, just very very gently,

1800
06:52:27.000 --> 06:52:37.639
just enough so you can become more attuned to the

1801
06:52:38.919 --> 06:52:47.400
physical sensation of your upper legs, the front of your thighs,

1802
06:52:47.680 --> 06:52:58.720
and the backs of your thighs. Noticing and observing how

1803
06:53:01.080 --> 06:53:16.119
your thighs feel. Right now, moving your focus to the

1804
06:53:16.240 --> 06:53:22.759
back of your neck, just noticing the back of your

1805
06:53:22.880 --> 06:53:29.240
neck the muscles, and of course they lead to the

1806
06:53:29.520 --> 06:53:33.919
side of your neck. They also lead to the top

1807
06:53:34.000 --> 06:53:40.319
of your back, which leads to your shoulders. So as

1808
06:53:40.360 --> 06:53:46.200
your focus on the back of your neck, maybe you

1809
06:53:46.360 --> 06:53:53.040
can move your head gently upwards as if you're looking up.

1810
06:53:55.000 --> 06:54:00.599
Maybe moving your head down as if you were con down,

1811
06:54:03.759 --> 06:54:15.000
perhaps moving your headside decide right to left only very slowly,

1812
06:54:17.479 --> 06:54:25.720
very gently. I'm not trying to force anything. It has

1813
06:54:25.919 --> 06:54:35.080
to be very very gentle, just so that you can.

1814
06:54:36.560 --> 06:54:38.159
Be more.

1815
06:54:39.840 --> 06:54:49.240
In touch with the feelings, with the sensations, the physical

1816
06:54:50.599 --> 06:54:59.799
sensations of how the back of your neck feels. Right now,

1817
06:55:07.439 --> 06:55:15.439
as we now focus on the tops of your arms,

1818
06:55:17.799 --> 06:55:22.639
the parts where your biceps and your triceps are between

1819
06:55:22.680 --> 06:55:29.759
your elbow and your shoulders. So you focus on those

1820
06:55:30.000 --> 06:55:36.840
parts and tops of your arms. You may like to

1821
06:55:37.040 --> 06:55:49.040
just tense them, but very very gently and slowly. See

1822
06:55:49.080 --> 06:55:58.680
you're straining or putting any pressure whatsoever on your arms.

1823
06:56:01.360 --> 06:56:08.759
It's just slowly he can gain more of a sense

1824
06:56:09.040 --> 06:56:19.479
of how your upper arms are feeling in this moment,

1825
06:56:22.880 --> 06:56:35.479
just noticing as you gently, very gently and slowly tighten

1826
06:56:35.720 --> 06:56:46.520
the muscles and then let go. Notice how the tops

1827
06:56:46.639 --> 06:57:06.279
of your arms feel right now. Now focus on your stomach,

1828
06:57:09.119 --> 06:57:13.680
the area the lower abdomen area below your belly button,

1829
06:57:16.119 --> 06:57:23.319
moving all the way down to your hips, just above

1830
06:57:23.439 --> 06:57:36.680
your grind. Maybe you're able to tense these muscles in

1831
06:57:36.840 --> 06:57:52.599
that area very very gently and slowly. If that's a

1832
06:57:52.720 --> 06:57:59.959
difficult thing to do. Maybe you can just move your body,

1833
06:58:02.759 --> 06:58:07.720
pushing your stomach up, maybe moving a little bit to

1834
06:58:07.799 --> 06:58:12.840
a side using your hips, just so.

1835
06:58:14.599 --> 06:58:15.759
Get more.

1836
06:58:17.119 --> 06:58:29.520
In tune with how your lower abdomen area is feeling.

1837
06:58:31.959 --> 06:58:32.880
In this moment.

1838
06:58:39.479 --> 06:59:02.040
Just noticing the physical sensations with your lower abdomen as

1839
06:59:02.119 --> 06:59:15.639
you move your attention to your mouth, Notice in your lips,

1840
06:59:17.680 --> 06:59:26.159
the inside your mouth, your teeth, your gums, your tongue,

1841
06:59:35.759 --> 06:59:41.279
Just noticing how your tongue and your mouth feels.

1842
06:59:44.319 --> 06:59:44.360
It.

1843
06:59:44.520 --> 06:59:53.520
May help by moving your tongue around your mouth, moving

1844
06:59:53.599 --> 07:00:01.000
it to your left, maybe pressing it gently against the

1845
07:00:01.240 --> 07:00:07.439
side of your mouth, and then to the right, gently

1846
07:00:07.959 --> 07:00:14.639
to the side of your mouth, perhaps pressing up against

1847
07:00:14.759 --> 07:00:22.759
the top of your mouth, and then down gently against

1848
07:00:22.880 --> 07:00:33.360
the bottom of your mouth, always very slowly and a

1849
07:00:33.959 --> 07:00:53.360
very very gentle so that you can be aware of

1850
07:00:53.599 --> 07:01:16.000
how you feel in your mouth area. No, got to

1851
07:01:16.240 --> 07:01:32.759
focus on your wrists, and I'll ask you to maybe

1852
07:01:33.639 --> 07:01:42.520
just routine your wrists by moving your hands in a

1853
07:01:42.799 --> 07:01:53.439
circular motion very gently and slowly, just.

1854
07:01:55.200 --> 07:01:56.599
So you can.

1855
07:02:02.279 --> 07:02:21.319
Feel the sensations that you are currently experiencing in your risks.

1856
07:02:25.400 --> 07:02:33.959
Perhaps smooth in your hands up and down the game

1857
07:02:35.200 --> 07:03:18.159
very very chaply and slowly, very chancel slow. Now start

1858
07:03:18.919 --> 07:03:34.000
to observe your lower back. There bad part is just

1859
07:03:34.439 --> 07:03:50.119
above of your hips, where your coxis are a whole

1860
07:03:50.360 --> 07:03:57.360
area which also really does include the signs of your body,

1861
07:03:59.080 --> 07:04:07.919
because there's my songs are very much connected. There's those

1862
07:04:08.119 --> 07:04:15.759
muscles also move into your hyperia, connect into your buttocks

1863
07:04:19.240 --> 07:04:33.880
side of your hips, and if you're physically able to

1864
07:04:34.119 --> 07:04:43.319
do so, maybe you can very gently just move your

1865
07:04:43.439 --> 07:04:56.240
body evis is slightly, very slowly some side to side,

1866
07:04:59.799 --> 07:05:16.759
just enough to gauge how you feel in your lawer back,

1867
07:05:24.360 --> 07:05:40.880
perhaps secretive move your hips gently up and down gently slowly,

1868
07:05:44.119 --> 07:05:54.799
in order to really be in touch with the physical

1869
07:05:55.360 --> 07:06:22.840
sensations of your lawer back. As we know were your

1870
07:06:22.959 --> 07:06:35.200
attention to your jawel an area for your chin all

1871
07:06:35.240 --> 07:06:42.560
the way up to the where your ears are. Oh,

1872
07:06:43.319 --> 07:06:58.599
your jaw, you can just if it's okay to do so,

1873
07:07:00.520 --> 07:07:11.040
gently open your mouth nor wide, no stretching, just very

1874
07:07:11.759 --> 07:07:24.000
gently and slowly open in your mouth, having closing your

1875
07:07:24.119 --> 07:07:45.040
mouth very gently and slowly, so you can be in

1876
07:07:45.319 --> 07:08:25.479
touch with how your jaw feels. Now I have to

1877
07:08:25.639 --> 07:08:41.360
sit down the chest around you don't need to do

1878
07:08:41.560 --> 07:08:49.840
anything to move your chest, because it moves every time

1879
07:08:50.119 --> 07:09:08.599
we break. It moves very gently, in slowly, automatically with

1880
07:09:08.880 --> 07:09:24.680
each breath you take. As you focus on your chest.

1881
07:09:29.880 --> 07:10:09.279
He else when you breathe move in your focus to

1882
07:10:09.439 --> 07:10:26.520
your forearms with your elbows. Maybe you're able to very gently.

1883
07:10:28.000 --> 07:10:30.000
And slowly.

1884
07:10:31.799 --> 07:10:40.360
Dense the muscles in your forearms, and when you do that,

1885
07:10:40.840 --> 07:11:14.000
you can feel your elbows as well, very gently and slowly, gently.

1886
07:11:16.840 --> 07:11:18.840
And softly.

1887
07:11:22.360 --> 07:12:01.439
Obsurving your forums delpas. No focus for the rest of

1888
07:12:01.560 --> 07:12:15.200
your back, your upper back and the middle the middle

1889
07:12:15.319 --> 07:12:34.599
of your back again, this part of your body moves.

1890
07:12:36.720 --> 07:12:46.400
Also every time you breed. You may not notice that.

1891
07:12:48.599 --> 07:13:06.520
Usually mass you observe your upper back meteor ba really

1892
07:13:07.159 --> 07:14:10.400
fell ships. Moving your focus into your hip area nor

1893
07:14:10.520 --> 07:14:23.200
butts the grain. There's muscles and those bones in your midsection.

1894
07:14:50.799 --> 07:15:10.759
Just noticing how your hips feel. Right now, you can

1895
07:15:13.319 --> 07:15:26.959
very very gently use my hips, maybe side to side,

1896
07:15:28.479 --> 07:16:19.319
very gently and so yeah, very gently, softly. M Everything

1897
07:16:21.560 --> 07:16:36.080
starts to slow down, including the thoughts in your mind

1898
07:16:37.759 --> 07:16:47.919
and your mind itself just starts to gradually. It doesn't

1899
07:16:47.959 --> 07:16:55.560
have to be instant, but just gradually starting too it's

1900
07:16:55.560 --> 07:17:04.639
almost like time is storing chin. It's a slower pace

1901
07:17:07.119 --> 07:17:12.319
to maybe what you're used to in your day to

1902
07:17:12.439 --> 07:17:39.119
day life. It's a slower movement of energy, very small

1903
07:17:39.439 --> 07:17:47.479
movements which make up the larger movements, which is always

1904
07:17:47.520 --> 07:17:55.159
the case. Now, when you move your hand, it might

1905
07:17:55.319 --> 07:17:59.159
seem like it's one movement, but it's lots of minute

1906
07:18:00.119 --> 07:18:11.040
from muscles moving in accordance with each other. And what

1907
07:18:11.360 --> 07:18:23.799
happens in this space that we're sharing is we move

1908
07:18:23.959 --> 07:18:44.639
from that big movement into those smaller movements. Starting to

1909
07:18:44.840 --> 07:18:55.880
focus on how your body feels, not just as a whole,

1910
07:18:57.279 --> 07:19:02.040
not just oh, I feel in this way, feeling stressed

1911
07:19:02.279 --> 07:19:07.919
or tense, or I'm feeling relaxed and calm. I'm feeling

1912
07:19:08.080 --> 07:19:14.840
this way, I'm feeling that way. Starting to notice that

1913
07:19:14.959 --> 07:19:29.000
your body begins to present to you small feelings around

1914
07:19:29.040 --> 07:19:46.799
your body, small physical sensations in your legs, whether pleasurable

1915
07:19:48.000 --> 07:20:01.959
or not. Maybe resisting the temptation to label them or

1916
07:20:02.080 --> 07:20:09.840
to judge them those feelings, just thinking them, thinking about

1917
07:20:09.880 --> 07:20:26.080
them is just being neutral, just feelings, not being particularly concerned,

1918
07:20:27.240 --> 07:20:42.599
but just noticing what your body is telling you. Feelings

1919
07:20:42.680 --> 07:20:49.000
in your arms instead of feeling the whole of the arm.

1920
07:20:50.439 --> 07:20:59.639
Maybe notice those individual feelings, all those different muscles and

1921
07:21:03.799 --> 07:21:12.959
the skin, the has of your arms, all the internal

1922
07:21:13.119 --> 07:21:29.279
parts of your arms, the veins, the bones, just being

1923
07:21:29.319 --> 07:21:38.159
aware of maybe your elbow on your right arm has

1924
07:21:38.240 --> 07:21:49.560
a certain feeling. Maybe your left wrist also has its

1925
07:21:49.680 --> 07:22:10.400
own individual physical sensation. What about your forearm on your

1926
07:22:10.520 --> 07:22:22.799
right arm, you're right forearm. There may not be any

1927
07:22:23.360 --> 07:22:30.599
particular feeling that you could even give a name to,

1928
07:22:34.360 --> 07:22:38.680
may not feel like anything other than just a feeling.

1929
07:22:39.599 --> 07:22:51.680
You know, it's there. The feelings in your shoulders. Perhaps

1930
07:22:51.759 --> 07:22:55.479
your shoulders when you think about them, kind of almost

1931
07:22:55.720 --> 07:23:00.240
like they're the same, you know, the same feeling then

1932
07:23:02.000 --> 07:23:05.319
almost like you both of your shoulders are just one thing.

1933
07:23:07.119 --> 07:23:18.240
Of course they're not. And when you focus on your

1934
07:23:18.319 --> 07:23:26.520
left shoulder and then on your right shoulder, maybe find

1935
07:23:26.680 --> 07:23:32.080
that you move the muscles a little bit, maybe tense

1936
07:23:32.200 --> 07:23:57.759
the muscles gently, noticing the difference in each shoulder. Your

1937
07:23:57.840 --> 07:24:13.720
lower back, the left side of your lower back and

1938
07:24:14.560 --> 07:24:25.240
the right side of your lower back of course that

1939
07:24:25.439 --> 07:24:37.880
connection to your buttocks and to your hips, and also

1940
07:24:38.080 --> 07:24:51.840
moving up into the middle of your back. And sometimes

1941
07:24:52.200 --> 07:24:55.639
like right now, actually I want to focus on that part.

1942
07:24:57.080 --> 07:25:01.439
When I focus on my buttocks, and then I focused

1943
07:25:01.479 --> 07:25:05.599
on the middle of my back, I almost felt like

1944
07:25:05.799 --> 07:25:10.560
the muscles in my lower back were being stretched very gently,

1945
07:25:15.319 --> 07:25:20.599
just stretched a little bit. Even though I wasn't doing

1946
07:25:20.680 --> 07:25:29.479
anything to try to stretch your lower back, it just

1947
07:25:29.560 --> 07:25:41.840
seemed to happen. The feeling of very gently stretching your

1948
07:25:41.919 --> 07:26:01.040
lower back comes along. I have feeling in your chest,

1949
07:26:08.639 --> 07:26:22.040
just noticing what sensations you are experiencing in your chest

1950
07:26:22.319 --> 07:26:38.159
right now. And there's so much of the chest. Of

1951
07:26:38.240 --> 07:26:42.119
coursely there's the collar bone leading to the chest. You've

1952
07:26:42.159 --> 07:26:50.919
got the chest bone, You've got the muscles in your chest.

1953
07:26:53.720 --> 07:27:00.360
Of course, if you're female, there's possibly the breasts. Male

1954
07:27:02.360 --> 07:27:08.919
you've got the different wellm not that different these days,

1955
07:27:08.959 --> 07:27:16.080
but there may be more muscles at the top of

1956
07:27:16.159 --> 07:27:23.799
the chest, but at the side underneath, it's pretty much

1957
07:27:23.840 --> 07:27:27.319
the same. Whether you're a man or a woman. There's

1958
07:27:27.400 --> 07:27:34.200
muscles there, muscles that stretch out to your back as

1959
07:27:34.279 --> 07:27:38.119
well as breast tissue stretches and moves into your back.

1960
07:27:43.000 --> 07:28:01.959
To just being aware of your chest, being with whatever

1961
07:28:02.200 --> 07:28:21.799
feeling there is in your chest. And when I noticed that,

1962
07:28:22.560 --> 07:28:30.720
I focus on my chest. I feel it in my back,

1963
07:28:31.040 --> 07:28:35.119
my upper back. I mean, I guess the obvious reason

1964
07:28:35.159 --> 07:28:45.200
would be because you know, I'm grieve in in and

1965
07:28:45.360 --> 07:28:48.919
it stretches my chest and my back at the same time.

1966
07:28:56.720 --> 07:29:12.119
It feels it feels okay, doesn't feel I got a

1967
07:29:12.159 --> 07:29:18.840
little bit of pain in my right chest, A little bit,

1968
07:29:19.000 --> 07:29:25.520
not pain, but little discomfort. Maybe stiffness possibly, I don't know.

1969
07:29:29.560 --> 07:29:37.119
I notice my shoulders are also wanting to flex for

1970
07:29:37.240 --> 07:29:42.279
some reason. I think that's probably part of my upper back,

1971
07:29:47.360 --> 07:29:52.439
that connection between my shoulders and my upper back, because

1972
07:29:52.479 --> 07:29:57.040
I can move my shoulders and stretch the muscles in

1973
07:29:57.159 --> 07:30:05.439
my back, moving the shoulders backwards or up, which then

1974
07:30:05.560 --> 07:30:21.400
moves I think it's the scapulous in your back. It

1975
07:30:21.479 --> 07:30:29.400
feels quite nice. Actually, A good thing about this is

1976
07:30:29.560 --> 07:30:38.159
you can, if you want to, you can just flex

1977
07:30:38.880 --> 07:30:50.880
or stimulate the various muscles in your body gently in

1978
07:30:51.080 --> 07:30:54.919
order to get more of a sense of how they feel.

1979
07:31:02.200 --> 07:31:09.959
And when you're relaxing. When you do tense and muscle

1980
07:31:11.479 --> 07:31:14.040
and you let it go and you let it relax,

1981
07:31:15.279 --> 07:31:27.520
it relaxes way more than it would normally. That you

1982
07:31:27.680 --> 07:31:34.400
have to feel that you're able to do that there's

1983
07:31:34.479 --> 07:31:39.919
no point in doing it if there's an issue with

1984
07:31:40.080 --> 07:31:45.479
the per part of your body. You need to be

1985
07:31:46.119 --> 07:31:59.040
gentle with yourself at all times when relaxing deeply. It's

1986
07:31:59.119 --> 07:32:14.880
important to be kind to yourself as you notice your mind.

1987
07:32:19.200 --> 07:32:26.240
How much has your mind slowed down since we started

1988
07:32:27.639 --> 07:32:52.880
this recording? How came and peaceful is your mind right

1989
07:32:53.000 --> 07:33:05.400
now with nothing to think about and just my voice

1990
07:33:05.639 --> 07:33:15.520
to listen to, Because you know, the intention behind this

1991
07:33:15.840 --> 07:33:24.959
recording is relaxation. At the very least, for you to

1992
07:33:25.240 --> 07:33:30.240
feel more relaxed at the end of recording than you

1993
07:33:30.479 --> 07:33:42.319
did at the beginning, at the very least, for your

1994
07:33:42.560 --> 07:33:53.840
mind to slow down because your body continues to relax,

1995
07:33:59.279 --> 07:34:10.119
because that's what you want to happen. That's what you

1996
07:34:10.840 --> 07:34:39.520
expect to happen, for relaxation to fill your body, maybe

1997
07:34:39.919 --> 07:34:48.080
calm in your mind to the point of boredom. When

1998
07:34:48.159 --> 07:35:31.639
you start maybe to drift away breast in it's almost

1999
07:35:31.959 --> 07:35:41.119
as if you're moving further away from your body in

2000
07:35:41.240 --> 07:35:54.680
your mind, just leaving that there, kind of liking it

2001
07:35:55.159 --> 07:36:01.040
an escape pod in a spaceship and movie space movie,

2002
07:36:01.159 --> 07:36:03.119
you know, when they get into a little pard in it.

2003
07:36:05.000 --> 07:36:21.080
Since the month far away from the spaceship safe to

2004
07:36:21.240 --> 07:37:18.400
dream and continue to relax, drifting size slow.

2005
07:37:31.119 --> 07:37:32.119
And peace.

2006
07:37:48.279 --> 07:38:34.360
So rare and peaceful, and focusing on the feeling of

2007
07:38:34.560 --> 07:38:47.439
those individual parts of your body that's relaxing. One by one,

2008
07:38:55.119 --> 07:39:07.479
you may find that every now and then you realize

2009
07:39:07.639 --> 07:39:18.479
that you weren't listening to my voice because your mind

2010
07:39:19.080 --> 07:39:33.840
started to imagine something different, maybe started to almost move

2011
07:39:34.040 --> 07:39:43.119
into some kind of a dreamy state, And then you

2012
07:39:43.240 --> 07:39:50.040
become aware of my voice again. And even though you

2013
07:39:51.040 --> 07:39:57.200
may want to focus on my voice, you may also

2014
07:39:57.959 --> 07:40:11.799
wish to allow your mind to just drift naturally into

2015
07:40:11.919 --> 07:40:33.360
that space of comfort and safety. As you feel more

2016
07:40:33.959 --> 07:40:50.200
comfort spreading through your body like a warm blanket covering you, chiming,

2017
07:40:54.159 --> 07:41:12.279
keeping your body. It just the perfect temperature, and even

2018
07:41:12.439 --> 07:41:24.439
if you can hear background sounds, they just don't seem

2019
07:41:24.560 --> 07:41:41.319
to matter anymore. There's that sense of peace spreads through

2020
07:41:41.439 --> 07:41:55.080
your mind like a gentle breeze, yet strong enough to

2021
07:41:55.279 --> 07:42:11.520
blow away or negativity, strong enough to remove from your

2022
07:42:11.639 --> 07:42:29.479
mind any anxiety or stress that was there before, and

2023
07:42:29.759 --> 07:42:40.439
blow away any other thoughts or feelings that just don't

2024
07:42:40.799 --> 07:43:05.000
fit with the sense relaxation that it's filling your body

2025
07:43:10.000 --> 07:43:29.720
and your mind. Unless you focus on your mind and

2026
07:43:30.080 --> 07:43:35.639
count down from ten down to one, and with each

2027
07:43:36.240 --> 07:44:01.279
number you're here, your mind will become slightly more relaxed,

2028
07:44:04.040 --> 07:44:06.639
just just slightly.

2029
07:44:09.240 --> 07:44:09.279
So.

2030
07:44:09.479 --> 07:44:16.520
From ten down to nine, just a slight movement. From

2031
07:44:16.680 --> 07:44:28.919
nine down to eight, just another small change in how

2032
07:44:29.080 --> 07:44:42.119
you feel. Eight down to seven. That feeling is a gap,

2033
07:44:43.040 --> 07:44:48.599
almost like a gap that starts to get wider, the

2034
07:44:48.759 --> 07:44:57.000
gap between those feelings that you used to have in

2035
07:44:57.119 --> 07:45:06.040
your mind compared to the feelings you have there growing now,

2036
07:45:07.759 --> 07:45:17.560
feelings of comfort and security and confidence, and the gap

2037
07:45:18.000 --> 07:45:24.119
becomes wider. Made down to seven, seven, down to six,

2038
07:45:27.799 --> 07:45:32.799
and when you get to five, your mind will start

2039
07:45:32.919 --> 07:45:45.880
to have a certain physical sensation, most like there's a

2040
07:45:46.200 --> 07:45:52.799
magnet outside of your head sucking the tension and the

2041
07:45:53.119 --> 07:46:00.799
stress and any remaining feelings that you don't want, sucking

2042
07:46:00.880 --> 07:46:09.919
them out through your skull. And then down to four

2043
07:46:11.959 --> 07:46:18.720
you could start to really experience that sense of not

2044
07:46:19.000 --> 07:46:29.200
just emptiness, but space, a place full of fresh air,

2045
07:46:34.200 --> 07:46:41.000
place where you can stretch. It's almost as if as

2046
07:46:41.080 --> 07:46:45.119
you go down to four and three, your mind is

2047
07:46:45.319 --> 07:47:00.360
expanding with this sense of peace and tranquility, growing moved

2048
07:47:00.439 --> 07:47:07.840
down to when you get to one, in your mind

2049
07:47:11.200 --> 07:47:24.279
just feels exactly how you want to feel, almost perfect feeling,

2050
07:47:30.080 --> 07:47:41.599
maybe a sensation that you'd like to keep a place

2051
07:47:41.959 --> 07:48:03.560
that's safe, where nothing can affect you at all, and

2052
07:48:03.759 --> 07:48:10.000
you can stay in that that space of comfort and confidence,

2053
07:48:12.720 --> 07:48:19.639
confident in your own ability to create this space and

2054
07:48:19.799 --> 07:48:26.880
this fearing of comfort within your own mind just by

2055
07:48:27.080 --> 07:48:37.279
counting ten down to one. And this is something that

2056
07:48:37.479 --> 07:48:46.240
you can do yourself when you're on your own a

2057
07:48:46.400 --> 07:48:50.240
time when you can maybe sit down, maybe just for

2058
07:48:50.319 --> 07:49:02.279
a few minutes, close your eyes. It just counts slowly

2059
07:49:02.919 --> 07:49:15.319
from ten down to one, and the re experience these

2060
07:49:15.520 --> 07:49:25.840
feelings in your mind. And when you feel that way

2061
07:49:26.000 --> 07:49:40.959
in your mind, your body copies your mind, and that

2062
07:49:41.279 --> 07:49:47.799
feeling it's spread through your spine and your nervous system

2063
07:49:48.439 --> 07:49:55.799
into every part of your body, travels through your bloodstream,

2064
07:50:01.360 --> 07:50:21.840
heathing and relaxing every article of your existence. And we

2065
07:50:22.000 --> 07:50:31.159
can practice this a few times before the end of

2066
07:50:31.240 --> 07:50:36.000
the recording, and then you can practice on your own

2067
07:50:38.080 --> 07:50:43.119
and each time you count from ten down to one,

2068
07:50:47.799 --> 07:50:58.919
the feelings of comfort, calmness, and deep deep relaxation becomes

2069
07:50:59.240 --> 07:51:15.119
strong and deeper feeling your mind and your brain with

2070
07:51:15.360 --> 07:51:24.880
these positive chemicals, the spread throughout your body, relaxing you

2071
07:51:26.840 --> 07:51:36.319
so quickly, relaxing your whole body and mind so very

2072
07:51:38.040 --> 07:51:49.279
very easily just by counting from ten down to one.

2073
07:51:54.279 --> 07:51:56.959
That so we're going to do now, I'm going to

2074
07:51:57.119 --> 07:52:01.200
count from ten down to one. I'd like you to

2075
07:52:01.400 --> 07:52:05.880
repeat the number after me. So when I say ten,

2076
07:52:08.919 --> 07:52:12.000
you can just repeat to yourself.

2077
07:52:13.360 --> 07:52:13.599
Ten.

2078
07:52:19.240 --> 07:52:28.560
Just notice, be aware of how you feel in your

2079
07:52:28.720 --> 07:52:38.240
mind and your body. Then when I say nine, you

2080
07:52:38.360 --> 07:52:41.479
can repeat to yourself.

2081
07:52:43.840 --> 07:52:44.119
Nine.

2082
07:52:48.119 --> 07:52:59.319
Became noticing the increase in comfort and calmness in your

2083
07:52:59.520 --> 07:53:09.400
mind and in your body the same. I want to

2084
07:53:09.479 --> 07:53:24.720
say eight, when I say seven, six, when I say five, four,

2085
07:53:28.720 --> 07:53:40.680
when I say three, two, and lastly want to say one.

2086
07:53:43.279 --> 07:53:54.040
Can you be that number now? Of course, when you

2087
07:53:55.319 --> 07:54:00.639
do this on your own without listening to me, you

2088
07:54:00.759 --> 07:54:07.560
can say the numbers or whatever speed that you feel

2089
07:54:08.520 --> 07:54:17.319
is necessary for you, so you can adapt. So you

2090
07:54:17.520 --> 07:54:21.759
feel you want to say the numbers ten down to

2091
07:54:22.040 --> 07:54:28.240
one faster than I do, then you go ahead and

2092
07:54:28.360 --> 07:54:32.479
do that. Or if you feel when you do it yourself,

2093
07:54:33.200 --> 07:54:34.119
do you like to.

2094
07:54:34.319 --> 07:54:35.520
Have more.

2095
07:54:37.040 --> 07:54:43.639
More space between the numbers, maybe take a lot longer

2096
07:54:44.880 --> 07:54:50.759
to get from ten all the way down to one.

2097
07:54:54.959 --> 07:55:07.959
That's your choice also to do. So I'm gonna count

2098
07:55:08.080 --> 07:55:16.479
from ten down to one. I want to get to one.

2099
07:55:17.799 --> 07:55:23.319
That will be the end of this recording. The let's

2100
07:55:23.360 --> 07:55:27.319
of course you're listening with music, then the music will

2101
07:55:27.400 --> 08:00:43.200
continue ten nine, fights, twenty, nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen,

2102
08:00:47.959 --> 08:01:28.799
twelve eleven, ten nine, eight, seven, six, five, four.

2103
08:01:32.880 --> 08:01:33.360
Three.

2104
08:01:38.200 --> 08:02:01.720
Two one. Now open your eyes, noticing how you physically

2105
08:02:01.880 --> 08:02:10.880
feel having counted down from twenty to one, allowing stress

2106
08:02:11.000 --> 08:02:14.880
and tension to leave through your fingertips and your tastes.

2107
08:02:16.400 --> 08:02:21.119
And as you focus on your fingertips, maybe they feel

2108
08:02:21.119 --> 08:02:27.919
a little bit tingling, which is I suppose quite understanding,

2109
08:02:28.080 --> 08:02:33.119
considering the tension has been exiting your body through your fingertips.

2110
08:02:39.599 --> 08:02:41.599
So now I'm going to count from twenty down to

2111
08:02:41.720 --> 08:02:49.520
one again. This time you're to feel relief of tension

2112
08:02:51.159 --> 08:03:02.240
and stress, any anxiety that you may have leaving through

2113
08:03:02.279 --> 08:03:08.240
your stomach, just leaving through your stomach, almost as if

2114
08:03:08.799 --> 08:03:15.200
it's just releasing the whole of your stomach, your navel

2115
08:03:16.720 --> 08:03:19.680
to just above your chest or below your chest, rather

2116
08:03:20.759 --> 08:03:26.200
so surrounding your belly. Byton area, the whole area. You

2117
08:03:26.279 --> 08:03:30.759
can feel the tension of your body where there's left,

2118
08:03:31.040 --> 08:03:36.319
just releasing from the area, and you may notice that

2119
08:03:36.439 --> 08:03:41.520
your stomach will become very relaxed as I count down

2120
08:03:42.520 --> 08:04:45.119
from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine,

2121
08:04:49.880 --> 08:04:58.720
eight seven six.

2122
08:05:01.439 --> 08:05:07.159
Fine, woh.

2123
08:05:10.919 --> 08:05:16.159
Three two.

2124
08:05:21.240 --> 08:05:21.279
What.

2125
08:05:26.439 --> 08:05:29.000
You can open your eyes again if you choose, or

2126
08:05:29.080 --> 08:05:32.639
you can just keep them closed because it feels relaxing.

2127
08:05:34.959 --> 08:05:40.040
Just notice saying your stomach feels I notice as your focus,

2128
08:05:40.319 --> 08:05:45.520
just do a little scan of your body. Just notice

2129
08:05:45.520 --> 08:05:55.759
saying your body fels focusing upper body, back, chest, stomach,

2130
08:05:56.000 --> 08:06:07.360
lax arms, hands, feet, just noticing, and you know, you

2131
08:06:07.520 --> 08:06:12.880
may start to film more of a sense of tiredness,

2132
08:06:14.200 --> 08:06:19.319
which may be the reason listening to this recording, because

2133
08:06:19.520 --> 08:06:28.479
you're like to let go completely of everything and drift

2134
08:06:30.080 --> 08:06:45.479
more into a nice, natural, calm, relaxing sleep. So now

2135
08:06:45.639 --> 08:06:55.400
we're focus on your forehead, and if you choose, you

2136
08:06:55.479 --> 08:07:00.560
can incorporate your eyes in this focus as well. Your

2137
08:07:00.639 --> 08:07:07.200
forehead and your eyes. It's that whole area basically almost

2138
08:07:07.279 --> 08:07:10.000
as if you were wearing a mask. You know, like

2139
08:07:10.159 --> 08:07:15.319
a I don't know, a Batman mask or something, or

2140
08:07:17.439 --> 08:07:20.360
I'm trying to sorrow or something. You know, the kind

2141
08:07:20.400 --> 08:07:23.560
of mask that covers your eyes but also covers quite

2142
08:07:23.560 --> 08:07:30.400
a lot of the forehead. Focusing on that area, because

2143
08:07:30.439 --> 08:07:33.759
that's the area that we're now going to release tension,

2144
08:07:34.200 --> 08:07:39.639
stress from your mind, your brain, from your mind, and

2145
08:07:40.360 --> 08:07:43.880
any tension that you may have remaining in your face,

2146
08:07:44.880 --> 08:07:50.240
in your neck and your jaw, in your eyes, your forehead,

2147
08:07:51.000 --> 08:07:57.319
or your scalp. So basically, any tension within your head area,

2148
08:07:58.040 --> 08:08:05.880
including your mind, angel breath that's going to be released

2149
08:08:07.479 --> 08:08:13.759
through your full head, in your eyes. As I count

2150
08:08:13.840 --> 08:09:40.040
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

2151
08:09:45.639 --> 08:10:15.279
four three, noticing as you scan your face with jaw,

2152
08:10:15.840 --> 08:10:24.680
your eyes, of cheap bones, your ears, your forehead, your scalp,

2153
08:10:26.279 --> 08:10:30.560
your neck, back of your neck, front of your neck,

2154
08:10:31.520 --> 08:10:40.680
the side of your neck, and your throat. H noticing

2155
08:10:42.040 --> 08:10:53.840
being aware of the comfort increased in relaxation, not just

2156
08:10:54.040 --> 08:10:59.119
in your head and neck and mind, also the rest

2157
08:10:59.200 --> 08:11:09.119
of your body. Just notice how loose and calm your

2158
08:11:09.279 --> 08:11:15.479
film and how easily it is to just let go.

2159
08:11:18.279 --> 08:11:34.000
Completely, let go completely, how easily.

2160
08:11:41.840 --> 08:11:44.959
So what I'm going to do now is wanted to

2161
08:11:45.080 --> 08:11:52.759
focus on the top of your head. Are we going

2162
08:11:52.840 --> 08:12:01.680
to allow every last piece of tension or stress the

2163
08:12:01.840 --> 08:12:07.880
mind be lingering or hiding in your body or mind

2164
08:12:08.680 --> 08:12:09.360
or head.

2165
08:12:10.680 --> 08:12:11.080
To just.

2166
08:12:12.799 --> 08:12:19.200
Be sucked out on the top of your head, released

2167
08:12:22.919 --> 08:12:26.959
into the air. It was sucked down into the clouds.

2168
08:12:29.639 --> 08:12:35.479
Imagine a big cloud above your head, almost like a whirlpool.

2169
08:12:36.279 --> 08:12:41.040
This is gonna suck that tension out of the top

2170
08:12:41.080 --> 08:12:45.560
of your head, just take away.

2171
08:12:47.119 --> 08:12:47.799
You good.

2172
08:12:50.759 --> 08:12:54.520
You focus. Imagine an opening on the top of your

2173
08:12:54.599 --> 08:13:00.360
head with that tension and stress and in room made

2174
08:13:00.400 --> 08:13:04.720
in issues maybe worries of concerns that are no use

2175
08:13:04.919 --> 08:13:08.680
to you. Now you can all be sucked down at

2176
08:13:08.720 --> 08:13:14.720
the top of your head. They've taken away. As I

2177
08:13:14.959 --> 08:13:51.479
count down again, I'm twenty down to one now twenty nineteen, eighteen, seventeen, sixteen,

2178
08:13:57.319 --> 08:15:01.080
fifty four, ten to twelve eleven, ten, nine, eight, seven, six, fine.

2179
08:15:06.240 --> 08:15:11.360
Four three.

2180
08:15:15.400 --> 08:15:31.759
To wha pray.

2181
08:15:36.560 --> 08:15:49.599
I'm noticing how you feel, how relaxed and calm it

2182
08:15:49.759 --> 08:16:05.200
physically and mentally feel right now, help peaceful your mind feels.

2183
08:16:07.799 --> 08:16:13.040
It feels so nice to just let go, to give

2184
08:16:13.080 --> 08:16:27.119
yourself some space to breathe easily, to think calmly, just

2185
08:16:27.240 --> 08:16:34.439
to take a break from all that pointless worry concerns

2186
08:16:34.479 --> 08:16:41.639
about things that you don't need to think about right now,

2187
08:16:44.439 --> 08:16:50.240
because this is your time to let go. This is

2188
08:16:50.360 --> 08:17:00.599
your space to enjoy feeling deeply relaxed, peaceful, your mind,

2189
08:17:01.840 --> 08:17:11.159
relaxed in your body. That can feel so good, so

2190
08:17:11.759 --> 08:17:20.040
nice to just not have to do anything, to be

2191
08:17:20.200 --> 08:17:30.840
able to really enjoy that serenity that comes of letting

2192
08:17:31.000 --> 08:17:44.439
go completely, that peacefulness that comes with being in this

2193
08:17:46.319 --> 08:17:56.360
peaceful space. And you can keep this sense of calmness

2194
08:17:57.200 --> 08:18:08.360
for as long as you choose. If you choose to

2195
08:18:08.599 --> 08:18:15.799
drift off into a deep, healing, natural sleep, then you

2196
08:18:15.919 --> 08:18:27.439
can do that. It's completely up to you, and you

2197
08:18:27.560 --> 08:18:32.520
can keep this feeling of calmness physically in your mind

2198
08:18:33.799 --> 08:18:40.279
for it's long if you choose to feel completely relaxed,

2199
08:18:46.000 --> 08:18:54.759
completely relax And I'd like you to make up your

2200
08:18:55.000 --> 08:19:07.639
mind that you got to relax, and I want to

2201
08:19:07.759 --> 08:19:11.159
explore that with you. What it feels like when you

2202
08:19:11.319 --> 08:19:20.360
actually decide that you're going to relax, not forcing yourself,

2203
08:19:20.479 --> 08:19:26.680
but giving yourself that guess it is a command, really,

2204
08:19:26.720 --> 08:19:33.680
isn't it When you're telling yourself relax in a gentle

2205
08:19:33.799 --> 08:19:40.840
but firm way, that only you can really tell yourself

2206
08:19:41.279 --> 08:19:44.119
in that way. You can't really have someone else saying

2207
08:19:44.159 --> 08:19:49.040
to you and now it relax, relax, you know, and

2208
08:19:50.240 --> 08:19:52.479
it needs to be gentle, But you can't someone else

2209
08:19:52.560 --> 08:20:00.639
can't really have the same the same kind of influence

2210
08:20:01.799 --> 08:20:09.959
or power that you have over your own physicality, over

2211
08:20:10.159 --> 08:20:19.360
how you feel, because when you say it to yourself,

2212
08:20:20.639 --> 08:20:27.639
it means more. It's personal, and your brain and your

2213
08:20:28.080 --> 08:20:35.119
unconscious mind and your body listens to what you say. So,

2214
08:20:35.400 --> 08:20:39.200
for example, we'll test it out and do a little test,

2215
08:20:39.319 --> 08:20:42.959
a few little tests along the way, and you can

2216
08:20:43.080 --> 08:20:49.319
get more of an idea of the force, a positive

2217
08:20:49.560 --> 08:20:55.959
force that you can have in creating a sense of

2218
08:20:56.240 --> 08:21:01.240
comfort and relaxation in your body and your mind quite

2219
08:21:01.360 --> 08:21:13.959
quickly just by you telling yourself to relax. So I

2220
08:21:14.080 --> 08:21:20.840
want to start by it's focus on your hands. So

2221
08:21:20.959 --> 08:21:23.959
focus on your hands and just tell your hands to relax,

2222
08:21:25.000 --> 08:21:29.880
and just say relax. As you focus on your hands,

2223
08:21:32.159 --> 08:21:36.720
you could say, my hands are relaxed, or I want

2224
08:21:36.759 --> 08:21:41.040
my hands to relax. I think if you actually do

2225
08:21:41.159 --> 08:21:49.159
it directly by focusing and imagining that your hands can

2226
08:21:49.439 --> 08:21:52.080
hear what you're saying, you know, like they've got little ears,

2227
08:21:52.840 --> 08:21:57.959
which is a little weird. So talking to your hands

2228
08:21:58.720 --> 08:22:27.560
and just say relax, noticing how your hands start to relax. Now,

2229
08:22:27.680 --> 08:22:30.919
focus on your eyes and tell your eyes to relax.

2230
08:22:32.119 --> 08:22:36.759
You just say in the same word relax, and find

2231
08:22:36.840 --> 08:22:44.479
the right tone for you. You know, I might say relax,

2232
08:22:45.159 --> 08:22:53.279
but you you might say relax or relax. You know,

2233
08:22:53.599 --> 08:22:59.240
you might say it differently to yourself, and that's important

2234
08:23:00.159 --> 08:23:06.200
for you to gauge what feels right for you. To

2235
08:23:06.439 --> 08:23:11.599
just tell your eyes to relax, whilst focusing on your eyes,

2236
08:23:12.119 --> 08:23:16.840
your eyelids, the muscles around your eyes, your eyebrows, and

2237
08:23:17.080 --> 08:23:52.560
just tell your eyes directly relax. Now. Now, I just

2238
08:23:52.680 --> 08:24:02.959
did that myself, and sometimes you may feel that you

2239
08:24:03.159 --> 08:24:08.599
need a bit more time for the different parts to relax,

2240
08:24:09.439 --> 08:24:13.319
you know, because I started talking again and maybe that

2241
08:24:13.520 --> 08:24:17.159
part hasn't relaxed fully. But what happened is that it

2242
08:24:17.159 --> 08:24:21.439
would just continue to relax even though I'm talking. And

2243
08:24:21.560 --> 08:24:27.319
that's happened with my eyes. Something else I noticed is

2244
08:24:29.279 --> 08:24:33.080
when I started focusing on my eyes. That actually almost

2245
08:24:33.240 --> 08:24:35.919
became they got worse before they got better in a way.

2246
08:24:36.639 --> 08:24:39.720
So I felt a degree of tension growing in my

2247
08:24:39.840 --> 08:24:45.799
eyes and then disappearing. So I think what that was

2248
08:24:45.919 --> 08:24:50.360
really it was just me becoming more aware of the

2249
08:24:50.599 --> 08:24:55.919
tension that was already there that I wasn't. I wasn't

2250
08:24:56.000 --> 08:25:01.000
focused on it before, so I wasn't really acknowledging it

2251
08:25:01.560 --> 08:25:18.080
or really conscious to those feelings. Yeah, my eyes is

2252
08:25:18.319 --> 08:25:21.840
still continuing to relax, as well as my hands. Actually,

2253
08:25:25.319 --> 08:25:30.720
my hands have got a certain kind of energy, like

2254
08:25:30.959 --> 08:25:36.119
not buzzing, but I can kind of feel a degree

2255
08:25:36.159 --> 08:25:42.080
of energy in my hands. Maybe that's where the tension

2256
08:25:42.240 --> 08:25:54.200
is being released. Maybe that's causing that. The next part,

2257
08:25:54.279 --> 08:25:56.479
I think we should focus on the back of the neck.

2258
08:25:57.159 --> 08:26:02.319
That's the part was quite often well for me, holds tension.

2259
08:26:02.400 --> 08:26:05.200
I don't know about for yourself, but I think it's

2260
08:26:05.279 --> 08:26:11.599
quite a standard place where tension is sometimes held. So,

2261
08:26:13.759 --> 08:26:16.880
and I'm doing exactly what you're doing as you do

2262
08:26:17.000 --> 08:26:20.520
it as well, so I'm telling my body parts to

2263
08:26:20.680 --> 08:26:23.680
relax as well. So if you tell your neck the

2264
08:26:23.799 --> 08:26:26.360
back of your neck, focus on the back of your

2265
08:26:26.439 --> 08:26:33.439
neck and just say relax in your own words, in

2266
08:26:33.560 --> 08:26:36.799
your own tone, in your own voice. You can say

2267
08:26:36.880 --> 08:26:40.720
out loud, or you can just say it to yourself internally.

2268
08:26:41.639 --> 08:26:46.119
But you're focusing and you're saying it literally to the

2269
08:26:46.240 --> 08:26:48.959
back of your neck, as if the back of your

2270
08:26:49.040 --> 08:26:56.000
neck can actually hear what you're saying. So do that now,

2271
08:26:56.240 --> 08:27:00.439
Just say relax to the back of your neck. And

2272
08:27:00.599 --> 08:27:42.119
I did the same. Then what I noticed, and you

2273
08:27:42.360 --> 08:27:47.000
may have had similar thing is, even though I was

2274
08:27:47.080 --> 08:27:55.680
focusing on the back of my neck, other parts started

2275
08:27:55.799 --> 08:28:02.000
to I don't know, show themselves to me or maybe

2276
08:28:02.200 --> 08:28:04.880
because they want to be relaxed as well. But I

2277
08:28:05.000 --> 08:28:09.000
started noticing the feelings in my shoulders, at tension in

2278
08:28:09.080 --> 08:28:14.759
my shoulders and in my upper back. Whether that was

2279
08:28:14.880 --> 08:28:20.520
because my back of my neck was saying I'm pretty

2280
08:28:20.560 --> 08:28:31.479
much okay. It's the other parts that need attention, but

2281
08:28:31.639 --> 08:28:35.959
my low back of my neck is still relaxing. But

2282
08:28:36.080 --> 08:28:43.080
I just became more aware of other parts that needed attention. Now,

2283
08:28:43.159 --> 08:28:48.080
this might happen, and it's not. It doesn't mean that

2284
08:28:48.159 --> 08:28:52.680
it's going wrong. It just means you're being notified of

2285
08:28:53.680 --> 08:29:01.400
more places that also want to feel relaxed. So I'm

2286
08:29:01.479 --> 08:29:05.680
going to focus on my upper back. So you can

2287
08:29:05.759 --> 08:29:11.560
do the same, even if you don't have any feelings

2288
08:29:11.599 --> 08:29:16.439
of tension that you're obvious in your upper back, if

2289
08:29:16.479 --> 08:29:21.360
you just focus on your back and the whole area

2290
08:29:21.520 --> 08:29:26.000
from his shoulder blades down to the middle of your

2291
08:29:26.080 --> 08:29:30.319
back and your spine. And with me, it's more the

2292
08:29:30.439 --> 08:29:38.439
shoulder blades more. Yeah, that's the parts that are really

2293
08:29:40.520 --> 08:29:47.360
sort of given me the nod that it needs relaxing.

2294
08:29:47.400 --> 08:29:50.880
The sounds going to ask that wae to relax, and

2295
08:29:51.040 --> 08:30:04.599
you can do the same. Now, relax your upper back.

2296
08:30:16.759 --> 08:30:21.840
There's something strange happened there. And this often happens.

2297
08:30:21.880 --> 08:30:22.799
I've been doing this for.

2298
08:30:25.720 --> 08:30:32.439
Sixteen years or something, and often I'm one surprised but

2299
08:30:33.119 --> 08:30:39.560
amazed really that there can be a feeling. So when

2300
08:30:39.599 --> 08:30:42.880
I was focusing on the back of my neck, my

2301
08:30:43.040 --> 08:30:47.799
upper back was starting to feel quite stressed and in

2302
08:30:48.000 --> 08:30:53.479
need of attention. As soon as I started talking to

2303
08:30:53.680 --> 08:30:58.319
you about my upper back and talking about, you know,

2304
08:30:58.840 --> 08:31:03.840
getting ready to ask the upper back to relax, why

2305
08:31:03.919 --> 08:31:09.560
the back already started to relax. It's almost as if

2306
08:31:09.639 --> 08:31:15.240
it doesn't need to hear the words, just needs intention,

2307
08:31:20.040 --> 08:31:32.040
just needs to be noticed. That is something that often

2308
08:31:32.279 --> 08:31:39.240
happens in this type of situation is when you start

2309
08:31:40.319 --> 08:31:45.319
to relax a couple of parts of your body, as

2310
08:31:45.360 --> 08:31:51.759
we've done with our hands, our eyes and eyelids, and

2311
08:31:52.040 --> 08:32:00.759
now back of the neck, top of the back up

2312
08:32:00.840 --> 08:32:05.840
about the rest of the body seems to just take

2313
08:32:06.040 --> 08:32:15.479
notice and decide in its own way to start relaxing.

2314
08:32:17.279 --> 08:32:22.720
Other parts of your body start to just become looser.

2315
08:32:27.439 --> 08:32:30.240
I suppose it's kind of like a bit of an avalanche.

2316
08:32:30.439 --> 08:32:35.159
You know, the little ball starts rolling, and before you

2317
08:32:35.279 --> 08:32:38.279
know it, the whole of your body is completely relaxed

2318
08:32:38.319 --> 08:32:55.000
and can't and you can focus on your face. You

2319
08:32:55.159 --> 08:33:02.720
focus on your eyes, your eyelids, your eyebrows, and the

2320
08:33:02.880 --> 08:33:11.439
muscles around your eyes. Maybe you start to notice that

2321
08:33:13.200 --> 08:33:18.279
your forehead is more relaxed than it was, Maybe your

2322
08:33:18.400 --> 08:33:24.200
face is more relaxed. I would say, my entire face

2323
08:33:24.360 --> 08:33:38.959
is a lot more relaxed than it was. So we're

2324
08:33:38.959 --> 08:33:45.479
going to focus now on your shoulders again, just like before.

2325
08:33:46.840 --> 08:33:50.200
Just tell your shoulders and you can do them in

2326
08:33:50.319 --> 08:33:53.080
the digity. You can do the right shoulder and left shoulder.

2327
08:33:54.639 --> 08:33:58.639
I just generally do both at the same time, and

2328
08:33:58.840 --> 08:34:02.639
just tell your shoulders, actually focus on them. In your mind.

2329
08:34:04.000 --> 08:34:09.200
Focus on them they feel maybe you can see them

2330
08:34:09.720 --> 08:34:15.959
in your mind's eye. Just tell your shoulders.

2331
08:34:19.159 --> 08:34:19.799
To relax.

2332
08:34:57.119 --> 08:35:10.639
I feel as nice as they relax. But I do notice,

2333
08:35:13.319 --> 08:35:19.720
especially with my back, is the connection between the different

2334
08:35:19.840 --> 08:35:30.919
parts the back, the shoulders, the neck being all connected

2335
08:35:31.439 --> 08:35:37.799
and being such a large part of your body, it's

2336
08:35:37.840 --> 08:35:46.200
all it's hard to separate them from each other. My

2337
08:35:46.360 --> 08:35:55.240
lower back is starting to relax on its own. Maybe

2338
08:35:55.279 --> 08:35:59.959
I'm going too slow, and that could be an issue

2339
08:36:00.959 --> 08:36:07.720
because we all go at different speeds. And the idea

2340
08:36:07.840 --> 08:36:10.479
at the beginning of this recording was for you to

2341
08:36:10.560 --> 08:36:26.080
be able to just say to yourself, relax without focusing

2342
08:36:26.200 --> 08:36:31.840
on any particular part of your body. Because when you

2343
08:36:32.000 --> 08:36:42.840
know that, taving your hands to relax and your hand relax,

2344
08:36:45.400 --> 08:36:52.400
you tell your eyelids, your eyes and muscles around your

2345
08:36:52.560 --> 08:37:07.439
eyes and your eyebrows to relax, and they relax. You

2346
08:37:07.680 --> 08:37:19.959
tell the back of your neck to relax, and it relaxes.

2347
08:37:27.959 --> 08:37:47.680
You tell your upper back to relax, and it relaxes.

2348
08:37:55.400 --> 08:37:57.360
You tell your shoulders.

2349
08:37:58.680 --> 08:38:10.840
To relax, and they relax.

2350
08:38:34.520 --> 08:38:38.599
You told your hands to relax, they relaxed, and they

2351
08:38:38.720 --> 08:38:52.319
continued to relax. And you told your eyelids, the muscles

2352
08:38:52.360 --> 08:39:02.880
around your eyes, your eyebrows to relax. They relaxed and

2353
08:39:03.119 --> 08:39:14.040
continued to relax. When you told the back of your

2354
08:39:14.159 --> 08:39:21.400
neck bocus on the back of your neck and told

2355
08:39:21.439 --> 08:39:41.080
it to relax, it relaxed and continued to relax. When

2356
08:39:41.159 --> 08:39:50.720
you told your ulpa back to relax, be relaxed and

2357
08:39:50.840 --> 08:40:07.159
continued to relax. That's with your shoulders. You told your

2358
08:40:07.200 --> 08:40:21.159
shoulders to relax, and your shoulders relaxed and continued to relax.

2359
08:40:26.840 --> 08:40:35.200
And it's not just that, it's that the rest of

2360
08:40:35.279 --> 08:40:42.400
your body has also been listening, and that relaxation has

2361
08:40:42.599 --> 08:40:48.880
been spreading. So from your eyes, the relaxation spread to

2362
08:40:49.000 --> 08:40:57.319
your forehead, round your face, into your skin, into your jaw,

2363
08:41:06.680 --> 08:41:11.119
into the front side of your leck. I will way

2364
08:41:11.200 --> 08:41:22.319
down your chest and stomach, your relaxed hands and shoulders

2365
08:41:24.319 --> 08:41:34.959
me up through your arms, relaxing the forearms, your upper arms, elbows,

2366
08:41:35.159 --> 08:41:54.400
your wrists. Let you go in lower bag your hips. Buttos. Boy,

2367
08:41:56.200 --> 08:42:05.279
we'll just start to relax and continue your comfort spreading

2368
08:42:05.400 --> 08:42:19.439
through your leggs are way down to your ankles, the

2369
08:42:19.599 --> 08:42:25.319
tops of your feet, the sight of your feet, and

2370
08:42:25.439 --> 08:42:40.200
the bottoms of your feet relaxing into your toes. Each

2371
08:42:40.479 --> 08:42:42.479
toe relaxing.

2372
08:42:46.000 --> 08:42:50.040
Gold is.

2373
08:43:02.319 --> 08:43:13.560
And as your body relaxes more, your mind becomes slower

2374
08:43:19.040 --> 08:43:34.799
but peaceful, to the point where if you choose to

2375
08:43:35.000 --> 08:43:52.479
fall asleep, you can easily do that easy drift the

2376
08:43:52.599 --> 08:44:04.040
way because there's nothing going on in your life. Your

2377
08:44:04.159 --> 08:44:44.759
brain is peaceful, your body continues to rise. And with

2378
08:44:45.000 --> 08:44:52.200
that connection between your body relaxing, the word do you

2379
08:44:52.560 --> 08:45:06.279
say to yourself relax means that you don't need to

2380
08:45:06.479 --> 08:45:11.880
focus on just one part. You can just focus on

2381
08:45:13.919 --> 08:45:38.599
your entire body, saying the powerful word who acts, And

2382
08:45:38.799 --> 08:45:54.240
there's those familiar sensations of comfort spreading throughout your body,

2383
08:45:59.599 --> 08:46:10.520
loose to being calmly and heathing every part to your

2384
08:46:10.639 --> 08:46:37.720
body feeling relaxed. So all we need to do that

2385
08:46:37.959 --> 08:46:59.000
one is just tell yourself relax, I observe feeding completely.

2386
08:47:00.720 --> 08:47:01.959
Now. The boy.

2387
08:47:19.520 --> 08:48:21.840
Starting now with number twenty nineteen eighteen seventeen sixty fifty

2388
08:48:44.439 --> 08:53:03.400
four th too well u u.

2389
08:53:30.840 --> 08:53:53.479
U U.

2390
08:54:15.799 --> 09:00:11.919
Eight us side us.

2391
09:01:09.279 --> 09:01:30.639
One. So counted down from ten to one ten nine

2392
09:01:32.319 --> 09:01:59.880
eight seven, six, five four three two one and made

2393
09:02:00.200 --> 09:02:03.080
that was a bit too quick in order to relax.

2394
09:02:04.319 --> 09:02:08.520
Maybe it's a bit too fast for you to notice

2395
09:02:08.840 --> 09:02:16.880
the calming of your body, maybe even a little bit

2396
09:02:16.959 --> 09:02:20.560
of pressure there. Like you'll count it down from ten

2397
09:02:20.639 --> 09:02:23.040
to one. What do you expect me to do, man,

2398
09:02:24.000 --> 09:02:27.680
expect me to STI go with floppy just because you're

2399
09:02:27.759 --> 09:02:28.720
counting down.

2400
09:02:32.919 --> 09:02:33.080
Two.

2401
09:02:34.119 --> 09:02:37.400
If you try it again, but this time, I'll go

2402
09:02:37.479 --> 09:02:44.560
a bit slower this time, as you focus on the

2403
09:02:44.680 --> 09:02:48.799
whole of your body before we focus on your legs.

2404
09:02:51.240 --> 09:03:00.400
Just notice how your body does start to feel more

2405
09:03:00.880 --> 09:04:00.520
relaxed with every number that I count down ten nine, eight, seven, six, five, four,

2406
09:04:07.959 --> 09:04:59.439
three two one. I just notice how how you feel generally,

2407
09:05:00.080 --> 09:05:14.560
your body feels. It's not necessarily even about counting down

2408
09:05:14.880 --> 09:05:21.439
from ten to one. It's that space that you have,

2409
09:05:22.759 --> 09:05:39.880
that body space between us being active physically or mentally,

2410
09:05:41.200 --> 09:05:51.159
just sitting or lying down, just being there, not doing anything,

2411
09:05:51.319 --> 09:05:56.080
not saying anything, not the needing to think about anything.

2412
09:05:57.919 --> 09:06:01.400
So it opens up a space, yes, you know, a

2413
09:06:01.439 --> 09:06:12.000
bit of a space, the gap. And the more I

2414
09:06:12.199 --> 09:06:15.279
camped down from the tent to one, the bigger that

2415
09:06:15.519 --> 09:06:25.000
gap becomes. So there's that gap of calmness, of comfort

2416
09:06:25.559 --> 09:06:39.919
and relaxation. It's a nice feeling, yeah, And it moves

2417
09:06:41.519 --> 09:06:58.800
those stresses or discomforts physically or emotionally, moves away. Allows

2418
09:06:59.120 --> 09:07:11.199
you to just slow down. Someone to count again from

2419
09:07:11.279 --> 09:07:19.879
ten down to one, and notice that gap widening, the gap,

2420
09:07:21.680 --> 09:07:26.279
And as it widens, it's almost like the stress and

2421
09:07:26.440 --> 09:07:44.040
attention falls into the gap. It gives you that distance,

2422
09:07:46.040 --> 09:08:50.120
that space. Now ten nine, eight, seven, six, five, four

2423
09:09:08.440 --> 09:09:25.519
three two.

2424
09:09:43.720 --> 09:09:44.000
One.

2425
09:09:55.839 --> 09:10:15.639
How did you work? Body? Feel now? Can you notice

2426
09:10:15.879 --> 09:10:53.639
that you're feeling calmer? Are you feeling more relaxed as

2427
09:10:53.680 --> 09:11:14.000
we now focus on your legs? Just your legs. You're

2428
09:11:14.080 --> 09:11:33.959
just gonna start with focusing on your thighs. Of course,

2429
09:11:34.080 --> 09:11:38.959
it's not the most exciting thing to be doing, because

2430
09:11:42.400 --> 09:11:45.160
I'm sure like most of your body is not. I'm

2431
09:11:45.239 --> 09:11:57.599
not going on right now. Just focusing on the whole

2432
09:11:57.720 --> 09:12:04.120
of your thighs, the tops of your thighs, the sides

2433
09:12:04.279 --> 09:12:11.239
of your fires the bottoms of your thighs, your outer thighs,

2434
09:12:11.360 --> 09:12:16.279
and your inner thighs. Basically the whole of your thigh

2435
09:12:16.400 --> 09:12:25.160
that leads into your hip and it goes down to

2436
09:12:25.360 --> 09:12:39.400
your knee joints. Now, this is a big area. It's

2437
09:12:39.440 --> 09:12:44.919
a very heavy area. It's very strong, probably the strongest

2438
09:12:45.919 --> 09:12:59.080
muscles in your body or in your thighs. But I

2439
09:12:59.160 --> 09:13:07.440
don't think we perhaps will give enough attention to our thighs.

2440
09:13:13.400 --> 09:13:24.160
Perhaps we don't acknowledge how important our thighs are to

2441
09:13:24.360 --> 09:13:44.959
our lives, how much they actually do for us all

2442
09:13:45.080 --> 09:13:55.519
through our lives. And it may seem to sound really weird,

2443
09:13:55.599 --> 09:14:04.720
but I think that all of our departs, especially our thighs,

2444
09:14:05.720 --> 09:14:13.040
need some TLC, a bit of love shown, a bit

2445
09:14:13.080 --> 09:14:31.760
of acknowledgement, thank you, gratitude for what our thighs do

2446
09:14:32.040 --> 09:14:41.720
for us. And I know this may sound a bit strange.

2447
09:14:44.279 --> 09:14:47.319
Maybe you think, why am I surely how I should

2448
09:14:47.319 --> 09:14:52.199
be out in the garden hugging a tree or something. Wow,

2449
09:14:56.360 --> 09:14:58.639
it's hard to set a microphone up on a tree.

2450
09:15:00.040 --> 09:15:02.720
I'm doing this indoors. Otherwise I would be outside hugging

2451
09:15:02.760 --> 09:15:06.199
a tree. Now I can't see the television from the tree.

2452
09:15:12.919 --> 09:15:17.160
If you move down to your knees gain such an

2453
09:15:17.279 --> 09:15:26.959
important part. And I think we don't necessarily I'll speak

2454
09:15:27.040 --> 09:15:34.360
for myself here, I don't necessarily appreciate all that my

2455
09:15:34.480 --> 09:15:39.720
knees do for me until I have a problem with

2456
09:15:39.839 --> 09:15:44.959
my knee. It's occasionally if I ever maybe I'll pash it,

2457
09:15:45.279 --> 09:15:51.120
or it's aching for some reason. It's then that I

2458
09:15:51.279 --> 09:15:56.760
realize how much it does. You know, the benefit of

2459
09:15:56.879 --> 09:16:04.319
being able to use my legs without any kind of

2460
09:16:04.480 --> 09:16:12.839
physical discomfort is a beautiful thing that's possibly not appreciated

2461
09:16:12.959 --> 09:16:24.000
until it's temporarily removed. You know that's comfort. But as

2462
09:16:24.040 --> 09:16:29.400
you focus on your knees, regardless of how your knees feel,

2463
09:16:32.480 --> 09:16:38.239
you can have that sense of gratitude and love to

2464
09:16:38.319 --> 09:16:51.120
your knees for all that they do for you. You

2465
09:16:51.199 --> 09:16:55.680
can still have that attention on your thighs. Maybe notice

2466
09:16:55.760 --> 09:17:05.199
how your thighs feel, Maybe notice that they are relaxing

2467
09:17:07.839 --> 09:17:20.919
more deeply as you focus now on the bottoms of

2468
09:17:21.000 --> 09:17:25.839
your legs, your shins, and your calf muscles, the bones

2469
09:17:26.879 --> 09:17:33.480
between your knees and your feet incorporates, and of course

2470
09:17:33.599 --> 09:17:46.000
your ankles so important. Anyone that's had even like the

2471
09:17:46.239 --> 09:17:53.040
slightest sprain of an ankle knows how how much we

2472
09:17:53.199 --> 09:18:03.440
take our ankles for granted. And it's kind of strange

2473
09:18:03.480 --> 09:18:08.319
in a way when you think that. You know, logically,

2474
09:18:08.639 --> 09:18:11.720
our wrists are a lot thinner than the rest of

2475
09:18:11.800 --> 09:18:16.639
our arms, which is okay. It doesn't can't see any

2476
09:18:16.680 --> 09:18:21.879
problem with that because we're just picking stuff up our

2477
09:18:21.959 --> 09:18:27.760
ankles so much thinner than the rest of our legs,

2478
09:18:34.199 --> 09:18:38.639
and from a physics perspective or logical even it doesn't

2479
09:18:38.680 --> 09:18:44.680
really make sense that all this weight would ultimately be

2480
09:18:45.800 --> 09:18:55.800
resting on your ankles then leading to your feet, a

2481
09:18:56.400 --> 09:19:05.360
thin area, thin bone. Yeah, it does so much great work.

2482
09:19:07.519 --> 09:19:17.040
Supports us, supports our body for a lifetime, helps us

2483
09:19:17.720 --> 09:19:27.080
to balance, helps you to get around and be mobile.

2484
09:19:33.400 --> 09:19:41.199
And there's the calf muscles. Of course, when I was younger,

2485
09:19:41.599 --> 09:19:44.919
I couldn't see the point in calf muscles. Didn't seem

2486
09:19:44.959 --> 09:19:45.559
to do anything.

2487
09:19:47.160 --> 09:19:51.639
Okay, if I walked around on tiptoes, then my calf

2488
09:19:51.720 --> 09:19:55.480
muscles get some work. But of course that's not true.

2489
09:19:55.639 --> 09:19:59.680
The calf muscles are being used whenever we use that

2490
09:19:59.839 --> 09:20:13.680
le and your shins there to protect your lower legs,

2491
09:20:18.000 --> 09:20:23.160
shaped in a way almost as a protector for the bone,

2492
09:20:30.760 --> 09:20:42.879
leading of course to your ankles and your feet. We're

2493
09:20:42.919 --> 09:20:44.839
not going to focus on your feet. We're just going

2494
09:20:44.919 --> 09:20:51.160
to focus on the legs. And I realize, but now

2495
09:20:51.239 --> 09:20:55.800
that I've mentioned your feet, it probably focuses on them anyway,

2496
09:20:56.360 --> 09:20:58.919
So maybe I should focus on your feet a little bit.

2497
09:21:02.959 --> 09:21:07.400
You can have them in your awareness the same as

2498
09:21:07.480 --> 09:21:11.800
you have your thighs in your awareness. Even though we

2499
09:21:11.919 --> 09:21:15.919
haven't been focusing on your thighs for a few minutes,

2500
09:21:17.680 --> 09:21:28.480
we've been focusing on your ankles, there's still that sensation

2501
09:21:28.800 --> 09:21:44.080
of comfort in your thighs, and there's that movement of

2502
09:21:44.480 --> 09:21:53.879
energy because the thighs hold lots of different sensations. Of course,

2503
09:21:53.959 --> 09:21:58.720
there's the muscles, the big strong muscles that we have

2504
09:21:58.919 --> 09:22:12.239
in our thighs, but the skin on the outside of

2505
09:22:12.319 --> 09:22:17.639
the thighs, as in the outside of all of our body,

2506
09:22:18.440 --> 09:22:30.040
can be very sensitive, sensitive to the touch, sensitive to temperature,

2507
09:22:36.599 --> 09:22:44.120
and inside your thighs the bones, there's the muscle, there's

2508
09:22:44.160 --> 09:22:49.279
the blood, vessels, the arch trees, all this stuff that's

2509
09:22:49.519 --> 09:22:58.319
inside your thighs. I guess sometimes it'd be nice if

2510
09:22:58.360 --> 09:23:03.199
you could actually put your fingers inside your thighs and

2511
09:23:03.279 --> 09:23:09.040
a message, so you can message on the outside, of course,

2512
09:23:09.879 --> 09:23:12.199
and to be able to get deep into the muscles,

2513
09:23:13.199 --> 09:23:18.360
to be able to just massage inside your thighs, message

2514
09:23:18.400 --> 09:23:27.120
in the bones of your leg, massage in all the veins,

2515
09:23:27.319 --> 09:23:37.559
and just gently healing your thighs, and you could move

2516
09:23:37.760 --> 09:23:45.120
down message and inside your knees, just message in those bones.

2517
09:23:46.120 --> 09:23:53.160
But with healing fingertips, spreading that healing energy deep into

2518
09:23:53.279 --> 09:24:02.680
the choice of your knees. Of course, there's the back

2519
09:24:02.919 --> 09:24:07.879
of your your knee, you know, the inside crease where

2520
09:24:07.919 --> 09:24:15.680
your knee is. It's a really sensitive area, really feels

2521
09:24:15.800 --> 09:24:19.800
very nice when you stroke it. That might be because

2522
09:24:20.639 --> 09:24:25.599
it's an area that's not really touched very often. It's

2523
09:24:25.760 --> 09:24:32.279
almost like a hidden part a crease in your legs.

2524
09:24:32.400 --> 09:24:39.440
It's almost it's like a part that has a sensitivity

2525
09:24:39.519 --> 09:24:49.959
which is a little bit different. Of course, it's protected

2526
09:24:50.080 --> 09:25:01.279
by your legs, so you can imagine putting your fingers

2527
09:25:01.480 --> 09:25:10.839
into that crease in your legs, that fold in between

2528
09:25:10.919 --> 09:25:15.839
your legs. You can just message with your fingertips, let

2529
09:25:15.959 --> 09:25:27.040
your fingertips going inside, massage in the muscle tissue. You

2530
09:25:27.160 --> 09:25:33.199
can of course field the bones of your knees heading

2531
09:25:33.440 --> 09:25:46.120
through your fingertips, and then as you go down to

2532
09:25:46.239 --> 09:25:49.040
your calf muscles, and that's the part I'd like to

2533
09:25:49.080 --> 09:25:54.480
be able to really put my fingertips deep inside my

2534
09:25:54.680 --> 09:26:03.360
calf muscles, massage in every single tissue of that muscle,

2535
09:26:05.000 --> 09:26:14.879
healing every part, and then doing the same for my shins,

2536
09:26:18.080 --> 09:26:26.279
massage and gently stroking the bones, gently stroking them healing

2537
09:26:26.599 --> 09:26:33.839
a loving way because they deserve to be treated. There's

2538
09:26:33.919 --> 09:26:37.919
the precious bones that they are, because our legs are

2539
09:26:38.000 --> 09:26:41.760
so precious as in all the other parts of our body,

2540
09:26:44.279 --> 09:26:58.000
the more precious of any chore on the planet. When

2541
09:26:58.199 --> 09:27:06.000
you start to think about your legs in this way,

2542
09:27:10.559 --> 09:27:17.239
you can change your perspective. It might sound a bit

2543
09:27:20.319 --> 09:27:24.599
a bit silly to start with the idea of having

2544
09:27:25.480 --> 09:27:35.360
love for your legs, showing appreciation for your thighs. Want

2545
09:27:35.440 --> 09:27:39.519
them to be able to put your hands in your thighs,

2546
09:27:41.480 --> 09:27:45.599
the massage the muscles and the bones,