April 16, 2025

(music) (10 hours) REWIND | Let me bore your pain away #24 | Jason Newland | 16th April 2025

(music) (10 hours) REWIND | Let me bore your pain away #24 | Jason Newland | 16th 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 bore your pain away.

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Please only listen when you can safely close yourize. Just

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let you know that I do have a Facebook group

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called Jason Newland's Boring Group. I have a YouTube channel

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at oh if I can stop you ordered at Jason

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Newland and that's where I upload all of my podcast

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episodes whenever they're available. Really, so I kind of just

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share everything that I do onto YouTube now. So that

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includes all the different six versions sort of recordings. I've

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got multiple podcasts, and all the latest recordings are available

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on my website Jasonnewland dot com. So you can just

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go there and you can download them, you can stream them,

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you can even play them slower or faster. You can

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search for older recordings and what else. There's also a

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form you can fill in if you have a question

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for this upcoming Q and A Friday I've got so far,

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I've got a few Q and a Friday questions now,

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which is good? Whatever I got? What have I got? Whatever? Whatever?

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What have I got? One? Two, three, four one from Anne, Maria,

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Georgie and Hillary. So I will answer those questions on Friday.

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So what this is really is to let me boil

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your pain away. It's kind of similar to let me

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buoy you to sleep, except I am focusing on helping

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with reducing chronic pain. Now, it's important that you only

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listen to this with the permission of your doctor because

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you do need to know the cause of that physical discomfort. Okay, So,

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and there's a few different things I do. Ultimately, it

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is like the title I'm just going to bore you.

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When you get bored, you feel relaxed. And when you

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feel relaxed, it reduces any physical discomfort you may have

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been feeling before deciding to listen to me and enjoy

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that comfort. There's also other things that can happen. You're

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focusing on now, you're you're no longer focusing on previous feelings,

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and you know, just it's just there's a few of

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little things going on. And there's also I guess there's

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a sense of expectancy, especially if you listen to me regularly,

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maybe you listen to my other recordings, and you know

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that when you listen to my voice, you do you

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feel more relaxed. Just generally you feel calmer, your mind

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slows down, your body starts to relax. It's just natural stuff.

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So I like to try and, you know, pick out

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an idea. So it's not so much that I'm going

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to go through a technique, although probably will, but I

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think it's fun to have an idea. You have an

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idea and play around with that, just ponder around it,

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wrap your mind around it, maybe test it for yourself.

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So I was just thinking, because I'm quite into time,

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and that might sound like a really weird sentence, it

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actually does now said it out loud, or like time

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I do. I mean in the sense of from a

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hypnosis perspective or from a movie perspective, time distortion, rewinding time,

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fast forward in time. And there's an old technique that

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Milton eight Erickson, who was a pioneer hypnotic pioneer a

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long long time ago, and he used to but when

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someone had severe physical sensations that would come on, he

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would have them almost like pause what they were doing,

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but they automatically paused and fast forward in time so

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that that feeling that discomfort is over and then they're

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at the at the end of it and they just

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carry on. I mean this technique can only be allowed

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your unconscious mind can only allow yourself to do this

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if it's safe to do it. So of course you

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wouldn't want to be doing something like that if you're

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driving a car or you need to be aware of

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what's going on. But if he was in bed, or

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if you was just sitting down watching Telly, you were

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just relaxing, and that minute or that thirty seconds or

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that ten seconds of maybe sharpness that you would have

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normally experienced, just fast forwards to the end. It's a

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bit because I do this with movies, and this is

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going to sound weird, but I don't like, I'm not

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really into the love scenes in movies anymore, say anymore,

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you know, I watch a TV There's a TV show

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called Power that I used to like, and also no

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one called Donathan Donathan don Donathan Ruddick or Donathan Anyway

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something like that, and they both had a lot of

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like hanky panky scenes. It's a very old fashioned term,

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and for me it got in a way. I'm not

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comparing someone's physical discomfort to you know, a love scene

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on a TV show. I'm not. I'm just saying it's

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something that I don't really want to watch. I don't

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really want to be part of I don't really if

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it's more of an irritation. If anything, I want to

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just get back to the action or get back to

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what's really going on. It's just a pointless bit of stuff,

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which is a complete opposite to how I used to be.

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That used to be the bit I wanted to watch

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when I was a teenager. But you know, things change.

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So what I do is I fast forward those bits

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and I is, you know, with power or the power

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whatever it was called. I was getting through an entire

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episode in our episode in about thirty five minutes by

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skipping all that stuff. I mean, it wasn't so much

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that it was like it's just got a little bit

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boring because it's the same people, you know, not that

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I wanted to watch anyone. I'll move on, but yeah,

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so I'd fast forward so I didn't have to put

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myself through it in the same way as when I'm

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watching if I watched back boxing on playback. So I've

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got the zone and they have adverts even though I

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pay money for the actual app, they have adverts in

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the middle constantly between rounds. So what I do is

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when I watch it on playback, or I watch it live,

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but I'll go back and i'll leave it for an hour.

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Then i'll watch it live, go to the beginning, and

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I'll fast forward through the adverts. So because I find

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the constant adverts throughout it's just unpleasant, you know, because

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I don't know how many adverts would that be, like

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one hundred adverts in a three hour a three hour,

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three and a half hour event, that's probably like one

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two probably about thirty thirty adverts probably which I don't

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need to be sitting through, so I'll just fast forward.

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I don't mind the color of adverts at the beginning,

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it's not really a big issue, but just like all

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the way through a so and also the jibber jabber

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when they're talking about a fight coming up and they're

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talking about something else, I can just fast forward it.

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And if I know both the people that are fighting

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the boxing, I can just skip it through to the

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point where they're entering squaring off against each other, and

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just you know, I can miss all that bunk out bunk,

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if that's a word. Sometimes I like to see the

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introductions and that, but you know, occasionally with the big

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fights to have like a band playing or someone singing

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national anthems, Like, I don't need to listen to all

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that stuff, so I'll just skip forward. It's all wonderful.

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I suppose it takes a little bit of the event

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out of it, a little bit of the chevaz chabaz

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the entertainment maybe, but I'm okay with that. If it's live,

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I just watch it all. So I like the idea

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of being able to just fast forward. Can you imagine

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you've got a physical feeling, so I'm just going to

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use the physical feeling, okay, that you don't want or

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that you didn't want, I'm not going to use the

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pai word anymore during this recording. And that's the kind

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of the marker you know that you want to just

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skip through. So what you could do is if you

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remember the last time you had a feeling and just

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imagine just skipping through it, fast forwarding through it rather

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to the end where you don't need it anymore, and

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it can change the way you feel. Another thing you

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could do, you could rewind the rewind technique, or maybe

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you could call it the rewind machine, so it could

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be a machine that you literally just sit down in,

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or you could just attach it to your bed or

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your chair and you could turn it on and just relax,

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and you can think of a time when you went

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through that physical discomfort and just rewind it to the

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beginning before. Rewind it. Keep rewinding it, keep rewinding it

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to a point where that part of your body fine.

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Keep rewinding toil that part of your body felt relaxed,

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felt loose, whether it's a minute, whether it's an hour,

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rewinding it a day, a week, a month, a year,

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even if you rewind it fast, really fastly, rewind it

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five years or ten years to a time when that

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part of your body felt fine. And that's the only

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part of your body you're rewinding. Everything else is just

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staying the same, but you're rewinding that part of your body,

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the physical feeling in that part of your body, rewinding

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it and just keep going. And why you're rewinding it.

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There's not really any feeling occur in any way because

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it's busy. Just notice how it feels as you get

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to that time I am when it felt absolutely fine,

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absolutely relaxed, peaceful, calm, and you can notice how that feels.

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Maybe imagine moving that part of your body in your

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mind the way you used to perhaps imagine doing some

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of the things that perhaps you haven't done for a while,

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and how free and easy it feels that part of

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your body. Just in case you're wondering, it's Vinnie in

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the background chomping on a bony thing, just so you

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know it's not me fidgeting with I don't know what

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would sound like that if I was fidgeting knitting needles.

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Maybe would you think it came first knitting these or knit?

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If I can see the word knitting needles or chopsticks,

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it's kind of similar, aren't they. It was just me.

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Makes you wonder if someone was eating using chopsticks one

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day and they got distracted and they were just talking,

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said both the chopsticks in there one hand, and they

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got talking to someone and maybe a kitten was like

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playing around and had a ball of wall, and a

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ball of wall kind of got stuck in with the

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knitting need with the chopsticks rather, and they realized at

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the end of the conversation knitted and jumper by accident.

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Maybe that's how knitting was created. Maybe not. I think

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we need a time machine for that, wouldn't we to

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find out? So notice how that part of your body feels.

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I nearly said, notice how your back feels, because that's

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the part I'm focusing on. Because whenever I do these recordings,

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I always focus on my lower back because that's where

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my arthritis is. And right now, my lower back feels

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really good. It's warm, it's loose, it feels no different.

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In fact, it arguably it feels better than the rest

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of my back. I suppose it's younger, isn't it. It's

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now younger than the rest of my back. But it

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feels fine. And this is something you can repeat, so

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you can just get back. What you can do is

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just when you open your eyes, you'll be back to

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exactly where you were before, back here with me. Or

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you just move a part of your body and I

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will stimulate you to be back here. Focus on that

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part of your body again, how it feels now, right now,

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in this moment, and rewind it again, rewind it and

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go backwards. Notice how it feels as you go back

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in time, all the way back to a time when

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it felt that body, that part of your body felt

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really relaxed and comfortable, felt free and easy, loose. What

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you may notice that this time it's quicker, which is

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a weird concept because really, when it comes to time,

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there is not really any quicker or shorter if you're

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moving time forward or backwards. It's all relative, I suppose,

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in't it. And I realized as I said that sentence

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it almost sounded like I knew what I was talking about,

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and I didn't even understand my own words. I understood

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the individual words, but just put them together. I don't

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think I'm ever going to be a scientist. I can't

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even play a harpsichord, not that that's really anything to

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do with is it harpsichord or harpsy corn? What Stevie wonderplays?

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You know, the thing that he quits in his mouth,

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And that was not that. I just want to point

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this out. That was not my impression of Stevie Wonder

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playing the harpsichord because of a big, big Stevie Wonder fan.

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That was him singing. No, it wasn't him singing a

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big fan. I love love Stevie Wonder. Can you believe

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he's been around since he was a kid? Before you

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say anything, technically we all have, I know, but he's

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I've got an album, Well, I've got a song that

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he did for Christmas. And he was about He started

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around the same time as Michael Jackson did like Age White.

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It was about ten or something. I think it's like

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and he's now, what's seventy, So he's been going around

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since nineteen. I can have to look this up. So

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just why I do this? Just notice, hey, feel in

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00:20:00.920 --> 00:20:03.640
that part of your body, because I'm actually super excited

235
00:20:03.680 --> 00:20:06.680
to find out how long Stevie Wonder he's got to

236
00:20:06.680 --> 00:20:11.119
be in his seventies. Now he's seventy four. Okay. His

237
00:20:11.559 --> 00:20:25.000
first his first wha, his first Grammy nominated, It was

238
00:20:25.079 --> 00:20:33.960
nineteen sixty seven. His first, Okay, discography, Funny Enough was

239
00:20:33.960 --> 00:20:39.680
the first nineteen sixty two. He's done twenty three studio albums,

240
00:20:41.039 --> 00:20:43.960
three soundtrack albums. I know one of those is Lady

241
00:20:44.000 --> 00:20:44.480
in Red.

242
00:20:44.359 --> 00:20:45.400
Wasn't it?

243
00:20:45.519 --> 00:20:45.720
Was it?

244
00:20:45.799 --> 00:20:49.240
Lady in Red? The One Way Things that I Just

245
00:20:49.279 --> 00:20:55.240
called to Say, I Love You? Ninety two singles, oh Man.

246
00:20:56.039 --> 00:21:03.640
So his very first album, The Jazz Soul of Little

247
00:21:03.680 --> 00:21:12.640
Stevie nineteen sixty two. So he was born in nineteen fifty.

248
00:21:14.519 --> 00:21:17.640
I think, yeah, he was born in nineteen Yeah, that

249
00:21:17.680 --> 00:21:22.240
makes sense. So he was born in nineteen fifty. That

250
00:21:22.359 --> 00:21:24.480
was released in nineteen sixty two, which means it must

251
00:21:24.519 --> 00:21:27.799
have recorded it at least a year earlier. So he

252
00:21:28.000 --> 00:21:33.880
was he basically released his first album at the age

253
00:21:33.920 --> 00:21:41.000
of twelve, and he's now seventy four. And that's like twelve,

254
00:21:42.480 --> 00:21:46.079
twenty two, thirty two, forty two, fifty two, sixty two,

255
00:21:46.240 --> 00:21:56.920
seventy two, that's over thirty years. Vinnie. So loo to everyone,

256
00:22:00.119 --> 00:22:04.160
not what I meant in I can't believe you. You've

257
00:22:04.160 --> 00:22:09.640
got no class. And so what we do go back

258
00:22:09.680 --> 00:22:14.799
to the beginning again, just as a flash bang. I

259
00:22:14.839 --> 00:22:19.839
don't mean well, just you know, yeah, just go to

260
00:22:19.880 --> 00:22:24.119
the beginning to now where we are now. I mean,

261
00:22:24.119 --> 00:22:28.240
you're probably where we are now now because I've been

262
00:22:28.240 --> 00:22:34.960
talking about Stevie Wonder, which is possibly some may argue

263
00:22:35.680 --> 00:22:43.519
is not necessarily relevant to the topic that we're talking about.

264
00:22:44.359 --> 00:22:51.160
But you know, so imagine we just just actually notice

265
00:22:51.200 --> 00:22:56.839
how that part of your body feels now in this moment.

266
00:22:57.680 --> 00:22:59.160
What we're going to do is going to go We're

267
00:22:59.200 --> 00:23:01.279
going to go back into kind of game with the

268
00:23:01.319 --> 00:23:05.880
older time what did I call it, the time portal,

269
00:23:06.319 --> 00:23:12.599
the rewind machine. It's going to rewind now, go back

270
00:23:14.359 --> 00:23:16.559
and just keep going back until you get to that

271
00:23:16.599 --> 00:23:25.559
point where it feels absolutely fine, going back in time,

272
00:23:25.680 --> 00:23:28.279
to that point where it feels that part of your

273
00:23:28.279 --> 00:23:48.000
body feels relaxed and loose, relaxed and peaceful and calm.

274
00:23:48.039 --> 00:23:52.400
Now I mean in and of itself, technically, this is

275
00:23:52.440 --> 00:23:57.400
something you could do. I suppose to just change how

276
00:23:57.480 --> 00:24:03.000
it feels in the moment. Here's a little thing you

277
00:24:03.039 --> 00:24:08.000
could do. So we can play around with this. So

278
00:24:08.039 --> 00:24:12.000
what I'd like to focus on is this is going

279
00:24:12.079 --> 00:24:15.920
to sound weird, but try and get that discomfort, try

280
00:24:15.960 --> 00:24:20.359
and increase it a bit, Okay, because if you can

281
00:24:20.400 --> 00:24:22.880
increase it, you can decrease it. But just try and

282
00:24:23.039 --> 00:24:24.759
focus on it. Maybe try and get it back a

283
00:24:24.799 --> 00:24:27.839
little bit. And that's the opposite to what you would

284
00:24:27.920 --> 00:24:30.680
never normally want to do, but you know how to

285
00:24:30.799 --> 00:24:35.680
reduce it anyway, So it's fine, and what you want

286
00:24:35.720 --> 00:24:37.559
to do, it's the same kind of things. But what

287
00:24:37.599 --> 00:24:40.240
we're going to do is you've got the very beginning

288
00:24:40.279 --> 00:24:42.039
of it, and you've got the end of it. You

289
00:24:42.200 --> 00:24:46.839
kind of and just basically go backwards and forwards in time,

290
00:24:47.720 --> 00:24:53.519
just fast forward and rewinding and just notice. Just do

291
00:24:53.559 --> 00:24:57.599
that a little bit so you notice it and that

292
00:24:57.720 --> 00:25:00.279
feeling of it coming on and then going away, coming

293
00:25:00.319 --> 00:25:02.720
on and going away, because you know, there's a thing

294
00:25:02.839 --> 00:25:06.680
this is sporadic, really is it all the time? It

295
00:25:06.720 --> 00:25:11.599
is like sporadic comes, it goes, comes and goes. So

296
00:25:11.759 --> 00:25:15.000
just imagine it's coming on and leaving, coming on and leaving,

297
00:25:15.200 --> 00:25:18.599
but then going backwards, then forwards, then backwards and forwards

298
00:25:18.599 --> 00:25:22.119
and backwards and forwards, and just zipping it backwards forward,

299
00:25:22.119 --> 00:25:26.079
backward forward to the point where you can't even see it.

300
00:25:26.119 --> 00:25:28.240
I mean it's not I mean you might not being

301
00:25:28.240 --> 00:25:33.839
able to see it before, but it feels different, feels

302
00:25:33.839 --> 00:25:42.359
different as it goes forward forward, back like that, and

303
00:25:42.519 --> 00:25:47.400
so many different things you could do with it, you know,

304
00:25:47.480 --> 00:25:52.599
if you can imagine that, it's it's almost like a

305
00:25:52.839 --> 00:25:53.960
the rest like a.

306
00:25:55.480 --> 00:25:55.880
Lawn.

307
00:25:56.359 --> 00:26:00.279
Can imagine a lawn and it's all cut lovely like

308
00:25:59.880 --> 00:26:04.799
a nice maybe a golf a golf court, is a

309
00:26:04.920 --> 00:26:11.440
golf lawn whatever, but just like a nice bowls or

310
00:26:11.480 --> 00:26:14.119
something like that. It's really short grass, but there's a

311
00:26:14.240 --> 00:26:18.119
tuft of grass looks a little bit like my hair.

312
00:26:18.680 --> 00:26:22.519
It's a bit of toft growing out that's really in

313
00:26:22.599 --> 00:26:26.559
the way. It's annoying. It doesn't need to be there.

314
00:26:26.720 --> 00:26:30.480
How did the was the lawn mower person drunk when

315
00:26:30.519 --> 00:26:34.519
they did the lawn? How did they miss that? Were

316
00:26:34.559 --> 00:26:38.359
they just too busy and knitting? You don't You don't know.

317
00:26:38.480 --> 00:26:42.599
Some people get distracted, don't they. So I'll just blang

318
00:26:42.680 --> 00:26:45.359
that little thing. Wish I need to move that thing.

319
00:26:45.400 --> 00:26:50.000
I tell you, hello, Finny, right, you're right, Dunn in

320
00:26:50.039 --> 00:26:55.039
my little baby boy. Yes you are. Your daddy's a

321
00:26:55.039 --> 00:27:01.559
little baby, little chocolate honey pop. Oh, yes you are

322
00:27:03.759 --> 00:27:09.440
so okay. It's flapping his ears. So No, that wasn't No.

323
00:27:09.599 --> 00:27:13.559
I didn't so low to you as a reason for

324
00:27:13.640 --> 00:27:18.240
you to just start hassling me. I was just being polite.

325
00:27:18.839 --> 00:27:22.079
I was being a good friend. I was asking how

326
00:27:22.119 --> 00:27:25.599
you were, but not for you to start hassling me.

327
00:27:26.240 --> 00:27:29.359
He's now begging me for something. I don't have anything

328
00:27:29.400 --> 00:27:35.359
to give you other than my well wishes, don't have it.

329
00:27:35.880 --> 00:27:38.799
He wants food. You've got a bowl of food down there,

330
00:27:40.519 --> 00:27:42.920
a whole bowl of food, and you've not touched it.

331
00:27:44.960 --> 00:27:45.519
You know what?

332
00:27:45.759 --> 00:27:45.960
Why?

333
00:27:45.960 --> 00:27:48.599
He doesn't know what I'm saying? Does he? If he

334
00:27:48.680 --> 00:27:50.640
knew half of what I said, he probably wouldn't talk

335
00:27:50.680 --> 00:27:57.519
to me, would come on, mate, just calm down, go

336
00:27:57.559 --> 00:28:01.720
and carry on. See he was minding his own business,

337
00:28:02.480 --> 00:28:05.160
chewing on his bony thing down there. He was happy

338
00:28:05.279 --> 00:28:09.039
doing that. What do I do. I start stroking him

339
00:28:09.039 --> 00:28:13.720
and start like I distracted him from what he was doing,

340
00:28:13.839 --> 00:28:18.079
to distract himself from me doing what I'm doing. And

341
00:28:18.119 --> 00:28:21.279
some would say this is probably to distract you from

342
00:28:21.599 --> 00:28:24.240
how you were feeling before. So there's a lot of

343
00:28:24.279 --> 00:28:29.559
distraction going on. Maybe. But you got that tuft of

344
00:28:29.720 --> 00:28:36.039
grass just really in the middle. It's like, there no good.

345
00:28:37.039 --> 00:28:40.599
They got that in a local park, right the council

346
00:28:40.759 --> 00:28:45.599
started leaving the strips of grass to grow for the wildlife.

347
00:28:47.640 --> 00:28:52.559
Now they left it for about nearly a whole, probably

348
00:28:52.640 --> 00:28:54.519
a whole of the summer. It's probably a good three

349
00:28:54.599 --> 00:28:59.680
or four months. I left it totally overgrown for the wildlife. Okay,

350
00:29:00.039 --> 00:29:06.079
and specify that. Now. I went in there and not

351
00:29:06.200 --> 00:29:09.960
once did I see any giraffes or elephants or gazelle's,

352
00:29:10.839 --> 00:29:19.079
no lions, nothing, what wildlife? I saw one butterfly. One butterfly.

353
00:29:19.640 --> 00:29:22.440
I see more than that when I look in the tree.

354
00:29:22.640 --> 00:29:26.440
There's more butterflies fly into my flat in my windows

355
00:29:26.440 --> 00:29:29.799
than they are in that bit of land that's for

356
00:29:29.839 --> 00:29:36.039
the wildlife. All it did was just annoy people because

357
00:29:36.039 --> 00:29:40.359
it was the dogs love it. Docs love long grass.

358
00:29:40.359 --> 00:29:42.440
I don't know why, but and there was all these

359
00:29:42.519 --> 00:29:45.880
creepy crawleyes and all these little like knits and stuff

360
00:29:46.279 --> 00:29:49.680
getting onto the dogs, like just can you just cut

361
00:29:49.720 --> 00:29:55.319
it anyway? It was a little bit like that. But

362
00:29:55.400 --> 00:29:58.839
this it ruins the rest of the grass. You know,

363
00:29:59.119 --> 00:30:02.119
couldn't even get You had to walk around it to

364
00:30:02.160 --> 00:30:05.359
get to the paving because the grass was too long

365
00:30:05.480 --> 00:30:11.880
to get over to walk over anymore. So you mentioned

366
00:30:11.920 --> 00:30:16.240
if you cut that grass, cut it down and make

367
00:30:16.279 --> 00:30:24.720
it the same length as all the other grass, so

368
00:30:24.880 --> 00:30:26.759
that that part of your body feel the same as

369
00:30:26.759 --> 00:30:29.279
the rest of your body. That was what I was

370
00:30:29.279 --> 00:30:31.759
getting out. For a second, I actually forgot what I

371
00:30:31.799 --> 00:30:35.279
was talking about, which is hard to believe when I

372
00:30:35.319 --> 00:30:42.200
am so focused. Yeah, that's what I was focused on.

373
00:30:42.279 --> 00:30:46.799
Wasn't it to have that one part of your body,

374
00:30:46.880 --> 00:30:49.160
or maybe more parts, but let's say one part of

375
00:30:49.160 --> 00:30:53.079
your body that feels different from the others, maybe it

376
00:30:53.160 --> 00:30:57.519
needs to just be even out so it's the same

377
00:30:57.839 --> 00:31:03.240
as all the other parts. It's a little bit reminds

378
00:31:03.319 --> 00:31:07.920
me of this, and I realized, as I'm about to

379
00:31:07.920 --> 00:31:13.759
say it, probably there's no no similarity whatsoever. But now

380
00:31:13.880 --> 00:31:15.400
started I'm going to talk about it.

381
00:31:15.839 --> 00:31:16.240
There was a.

382
00:31:16.160 --> 00:31:22.960
Squeaky bathroom door in one of my places I lived. See,

383
00:31:23.000 --> 00:31:25.720
I had an en suite. It was a room one

384
00:31:25.799 --> 00:31:30.160
hundred and twenty five pounds a week, ridiculous, but I

385
00:31:30.799 --> 00:31:33.799
needed somewhere to live. I was being evicted, so this

386
00:31:33.960 --> 00:31:36.799
is the only place I could find, like quite quickly,

387
00:31:40.279 --> 00:31:42.640
and I thought, you know, it was a nice room.

388
00:31:42.759 --> 00:31:45.880
It was a fair sized room, and it had a

389
00:31:45.960 --> 00:31:50.440
non sweet bathroom, which was the first time I'd ever

390
00:31:50.599 --> 00:31:55.000
shared a house with other occupants where I didn't have

391
00:31:55.079 --> 00:32:00.839
to share the bathroom and the toilet, so that was nice. Unfortunately,

392
00:32:01.160 --> 00:32:08.400
the main bathroom was right next to my bedroom and

393
00:32:08.440 --> 00:32:14.279
it had a squeaky door, and it used to really

394
00:32:14.400 --> 00:32:17.000
bug me because I'd be in bed and all I'd

395
00:32:17.000 --> 00:32:25.119
hear was I mean, I thought there was a kitten

396
00:32:25.160 --> 00:32:27.799
trapped in a well to start with, but it wasn't.

397
00:32:27.839 --> 00:32:33.880
It was just like, there's that door, and I thought,

398
00:32:34.160 --> 00:32:39.480
and it was causing me a little bit of I

399
00:32:39.480 --> 00:32:42.000
don't know, because I've been making recordings, because I've been

400
00:32:42.079 --> 00:32:45.240
doing this forever now, I've been making recordings and if

401
00:32:45.279 --> 00:32:48.559
you listen to something recordings from twenty eleven, you'll hear

402
00:32:48.640 --> 00:32:54.559
it like me saying, now, relax your feet and your

403
00:32:54.559 --> 00:33:03.920
ankles and relax your calf muscles. It's weird. I got

404
00:33:03.920 --> 00:33:06.440
that the wrong way around, because generally I'll move my

405
00:33:06.680 --> 00:33:10.279
moof down from the body, you know, from the head downwards.

406
00:33:11.200 --> 00:33:17.240
It doesn't really matter. I don't think all. We've got

407
00:33:17.240 --> 00:33:21.160
the loud music now in the garden. They were playing

408
00:33:21.160 --> 00:33:25.759
it earlier and I was going to do recording, but

409
00:33:25.880 --> 00:33:32.680
I was, oh, can't because they're just you might not

410
00:33:32.759 --> 00:33:35.079
be able to hear it. It's not quite as bad

411
00:33:35.119 --> 00:33:39.880
as the music yesterday because that was vibrating, and that

412
00:33:40.039 --> 00:33:44.440
was downstairs. This is across over the fence. But what

413
00:33:44.680 --> 00:33:51.319
might happen, which often happens in these situations, is they'll

414
00:33:51.359 --> 00:33:56.880
annoy the neighbor downstairs with their music, so then the

415
00:33:56.920 --> 00:34:01.200
neighbor will start their own music going, and then another

416
00:34:01.200 --> 00:34:02.599
neighbor will start their music going.

417
00:34:02.680 --> 00:34:03.079
It just.

418
00:34:04.480 --> 00:34:08.840
It gets silly. It happened last summer and I'm sitting

419
00:34:08.920 --> 00:34:11.159
there and I was like, I don't I'd never have

420
00:34:11.280 --> 00:34:16.960
loud music ever. I mean, what if I want to

421
00:34:17.079 --> 00:34:19.559
if I it is me moaning release, there's nothing to

422
00:34:19.559 --> 00:34:22.480
do with the recording. If I want to listen to

423
00:34:22.519 --> 00:34:28.639
loud music, I've got headphones for that. I don't know

424
00:34:28.639 --> 00:34:38.400
what they're playing. Sounds our bodywood music. Oh cool. I

425
00:34:38.440 --> 00:34:43.000
had a girlfriend once. Yeah, it's not really relevant. That's

426
00:34:43.000 --> 00:34:46.679
what I just want to show off. I once touched

427
00:34:46.719 --> 00:34:51.239
the girl's hand, she held my hand. Yeah, I did,

428
00:34:52.679 --> 00:34:57.559
thirty five years ago, but it did happen. Ooh, And

429
00:34:57.639 --> 00:35:00.320
I think if we stayed together long enough, she might

430
00:35:00.360 --> 00:35:14.440
have kissed me. The marriage didn't work out. I'm trying

431
00:35:14.440 --> 00:35:17.920
to figure like this, the noise downstairs has distracted me. Well,

432
00:35:17.960 --> 00:35:21.480
the noise that it's not downstairs, it's technical is downstairs,

433
00:35:21.480 --> 00:35:24.719
but it's over the fence. You probably can't even hear

434
00:35:24.760 --> 00:35:29.880
it hardly because the windows closed and the microphones a

435
00:35:29.920 --> 00:35:35.280
long way away from it. And I think what happens

436
00:35:35.360 --> 00:35:40.039
is my voice bores the microphone. Sometimes I hear the

437
00:35:40.079 --> 00:35:50.119
microphone snoring, not even joking. So what do you think

438
00:35:50.119 --> 00:35:55.159
about the idea of the time the rewind machine, just

439
00:35:55.280 --> 00:36:02.639
rewinding that physical sensation. Is this something that's useful to you,

440
00:36:03.559 --> 00:36:06.719
to something that maybe you can try out a bit

441
00:36:06.719 --> 00:36:14.320
more often, play around with it. So because of all

442
00:36:14.320 --> 00:36:16.559
the noise, start and I'm going to end this recording

443
00:36:17.360 --> 00:36:21.719
because I don't it's a little bit distracting to me.

444
00:36:22.639 --> 00:36:26.480
I'm not moaning. I just you know, Vinney's also hassling

445
00:36:26.480 --> 00:36:28.920
me to go out. So I've got no idea how

446
00:36:29.000 --> 00:36:31.159
long I was talking on this one. I think it's

447
00:36:31.159 --> 00:36:35.559
going to be quite a short recording, so a look,

448
00:36:38.079 --> 00:36:42.480
it's not that short, about forty minutes. Blind me. Have

449
00:36:42.519 --> 00:36:46.079
I really been rabbit in on for forty minutes? What

450
00:36:46.159 --> 00:36:52.000
have I said? I don't know, So thank you for listening.

451
00:36:52.719 --> 00:36:56.119
Remember to be kind to yourself, because you do deserve

452
00:36:56.199 --> 00:37:00.880
to be happy and be gentle with yourself. You deserve

453
00:37:00.960 --> 00:37:16.440
to feel safe lots of love by relax in a

454
00:37:16.519 --> 00:37:27.360
more deep and meaningful way, maybe in a way that

455
00:37:27.559 --> 00:37:37.119
can not just allow you to feel calmer now and

456
00:37:38.119 --> 00:37:46.480
throughout the time we've spent together here, not just relaxed

457
00:37:48.719 --> 00:37:52.960
at the end of the recording when it's finished and

458
00:37:53.000 --> 00:38:02.880
you can enjoy that sense of comfort and peace, but

459
00:38:03.039 --> 00:38:16.440
also I think it would be nice to have those

460
00:38:16.800 --> 00:38:33.760
feelings of relaxation continue for longer after the recording has ended,

461
00:38:38.840 --> 00:38:47.840
so that you can still benefit from listening to my

462
00:38:48.000 --> 00:39:02.639
voice maybe in a few hours time, perhaps tomorrow, and

463
00:39:02.679 --> 00:39:10.559
then by listening regularly, especially if you find like some

464
00:39:10.679 --> 00:39:14.599
people do and myself as well. Sometimes I find one

465
00:39:14.679 --> 00:39:25.000
particular recording that really resonates with me, and I just

466
00:39:25.159 --> 00:39:30.800
listen to it over and over again every morning, every evening.

467
00:39:38.440 --> 00:39:43.079
There was this recording from We're going back to about

468
00:39:43.199 --> 00:39:48.440
nineteen ninety nine. It wasn't hypnosis, but it was a

469
00:39:48.599 --> 00:39:58.039
guided visualizations. It kind of was hypnosis, really, and I

470
00:39:58.119 --> 00:40:01.440
managed to find it again and it still has the

471
00:40:01.480 --> 00:40:10.679
same effect on me, And part of it was the

472
00:40:10.760 --> 00:40:24.079
person's voice relaxed me, just felt so peaceful, and I'd

473
00:40:24.079 --> 00:40:31.239
look forward to listening to her in the morning and

474
00:40:31.360 --> 00:40:42.440
in the evening. And I knew before even pressing the

475
00:40:42.519 --> 00:40:50.199
play button that as soon as I've done that pressed

476
00:40:50.199 --> 00:40:58.760
the play button. This was in the days of CD

477
00:40:58.960 --> 00:41:07.639
players pressed the play button. In fact, it might have

478
00:41:07.679 --> 00:41:12.159
even been a tape recorder. I'd lie down on the

479
00:41:12.199 --> 00:41:25.960
bed and then even without necessarily listening to her words

480
00:41:28.920 --> 00:41:38.280
because I had them memorized. Really, it was as if

481
00:41:38.320 --> 00:41:49.559
my body knew exactly what to do, and the muscles

482
00:41:49.800 --> 00:42:11.159
just almost went into automatic relaxation, and I remember my

483
00:42:11.360 --> 00:42:25.280
mind would slow down. Now Now, I was listening to

484
00:42:25.360 --> 00:42:34.599
this recording in the early days of learning hypnosis, and

485
00:42:34.840 --> 00:42:43.719
long before I ever made any videos or audio recordings myself,

486
00:42:44.920 --> 00:42:48.320
because I didn't start doing that till two thousand and six,

487
00:42:55.199 --> 00:43:11.159
I knew, I knew how helpful I found being able

488
00:43:11.199 --> 00:43:20.239
to just let go, to have that trust in the

489
00:43:20.360 --> 00:43:30.719
person that I'm listening to, knowing that it's going to

490
00:43:30.800 --> 00:43:41.599
be just as relaxing, if not more so. Each time

491
00:43:41.840 --> 00:43:54.360
you hear my voice, you may feel the same. Some

492
00:43:54.679 --> 00:44:05.159
people have been listening to me for over a decade,

493
00:44:09.719 --> 00:44:13.760
maybe not solidly, obviously not twenty four hours a day,

494
00:44:15.480 --> 00:44:30.920
but maybe people come back. Some people maybe listen every day.

495
00:44:33.719 --> 00:44:39.719
There's something that I do which you may not realize

496
00:44:42.119 --> 00:45:00.679
by listening, is when I record these recordings. Now example,

497
00:45:05.239 --> 00:45:17.440
I also am affected by the words that I say.

498
00:45:18.280 --> 00:45:27.599
So if I set you focus on your feet, notice

499
00:45:27.719 --> 00:45:34.920
your feet relaxing, I will be focusing on my feet.

500
00:45:39.840 --> 00:45:57.239
I will be noticing my feet relaxing. If I said,

501
00:45:57.360 --> 00:46:05.039
focus on your hands, and maybe notice the difference between

502
00:46:05.079 --> 00:46:16.039
each hand. Perhaps notice the air in the room, the

503
00:46:16.079 --> 00:46:21.239
temperature of the room, on the backs of your hands.

504
00:46:28.519 --> 00:46:32.400
You may start to notice what almost feels like a

505
00:46:32.519 --> 00:46:40.599
very light breeze, even though there may not be any

506
00:46:41.000 --> 00:46:51.320
type of breeze at all where you are right now.

507
00:46:54.079 --> 00:47:04.639
And as you become aware of your hands, I'm also

508
00:47:05.039 --> 00:47:33.199
aware of how relaxed my hands our feeling now and

509
00:47:33.400 --> 00:47:40.320
when it comes to potentially drifting off to sleep, which

510
00:47:40.400 --> 00:47:54.519
may be the reason you're listening, I also feel drowsy

511
00:47:56.800 --> 00:48:08.719
when I make these recordings. I also notice my mind.

512
00:48:09.719 --> 00:48:10.280
Drifting.

513
00:48:18.159 --> 00:48:30.760
In fact, at times I've actually fallen asleep without even noticing,

514
00:48:35.639 --> 00:48:46.679
and then I carry on talking. It's only when I

515
00:48:46.760 --> 00:48:56.159
listen back to do the editing I hear snoring and

516
00:48:56.239 --> 00:49:06.159
I think, I don't remember snoring. I remember talking, and

517
00:49:06.440 --> 00:49:13.760
snoring was a pick turned up. That's why I sound

518
00:49:13.880 --> 00:49:23.360
like when I snore. How I get really into a

519
00:49:23.599 --> 00:49:41.760
whole experience. I don't know how you feel. How relaxed

520
00:49:41.880 --> 00:49:52.000
do you feel in your feet, how relaxed you feel

521
00:49:52.199 --> 00:50:18.800
in your hands. I have noticed more and more that

522
00:50:19.000 --> 00:50:35.360
the more relaxed, deeper level of comfort you feel, the

523
00:50:35.400 --> 00:50:56.000
easier your breathing becomes. It's almost like that additional muscle relaxation.

524
00:51:00.320 --> 00:51:23.599
So this allows you debree easier without necessarily focusing on

525
00:51:23.760 --> 00:51:52.760
your breath, however, being able to notice the ease in

526
00:51:52.800 --> 00:52:19.960
which you breathe so naturally, you breathe so very easily

527
00:52:21.559 --> 00:53:08.559
and smoothly. Whenever I imagine breathing improving when I've got

528
00:53:08.639 --> 00:53:24.679
my eyes closed, I tend to visualize a beautiful field

529
00:53:27.400 --> 00:53:41.400
with trees and flowers producing all that life giving oxygen.

530
00:54:01.440 --> 00:54:16.800
And it feels nice too, if nothing else, just taking

531
00:54:17.079 --> 00:54:54.719
some time away from everything, enjoying that feeling of peace,

532
00:54:59.719 --> 00:55:41.159
so nity, with a joyful heart. Time seems to just

533
00:55:42.960 --> 00:56:27.039
drip by, so very slowly, relaxed, so deeply peaceful, completely

534
00:56:32.920 --> 00:57:34.199
unattached to any thoughts whatsoever in this moment, completely free,

535
00:57:35.360 --> 00:58:26.760
noticing that your mind has slowed down. Slowed down because

536
00:58:26.920 --> 00:58:55.519
nothing really requires your attention, you can enjoy the physical

537
00:58:55.840 --> 00:59:07.480
sensations of allowing the stress drip out of your body,

538
00:59:14.000 --> 00:59:37.840
dripping out of every part of your body and being

539
00:59:38.159 --> 01:00:16.840
released from your brain, clene your mind slowly but surely,

540
01:00:23.679 --> 01:01:01.039
the muscles in your legs relax ras res very deeply

541
01:01:11.000 --> 01:01:41.880
lacks so deeply, and the feelings, the pleasant feelings in

542
01:01:41.960 --> 01:02:08.679
your arms and shoulders deepening each part of your body

543
01:02:09.800 --> 01:02:48.239
further and deeper and deeper noticine, the feelings in the

544
01:02:48.280 --> 01:03:50.320
back of your neck, feelings in your wrists, muscles, in

545
01:03:50.599 --> 01:04:44.800
front of your body. I also feeling peaceful deeply. There's

546
01:04:44.840 --> 01:04:54.840
a sense of peace spreads through your very core.

547
01:05:25.400 --> 01:05:46.079
Even when you focus on your mind, her mind becomes.

548
01:05:52.599 --> 01:07:16.039
Be and slower, deep relaxing, so very slow. Your stomach.

549
01:07:29.599 --> 01:07:32.239
Day's felling. Your stomach.

550
01:07:53.760 --> 01:08:27.880
Held back, no notice how relaxed you now feel in

551
01:08:28.039 --> 01:09:01.800
the hole of your back. A spy your brain all

552
01:09:01.840 --> 01:09:09.479
the way down the middle of your back, sending and

553
01:09:09.920 --> 01:09:45.000
receiving millions of messages every day, deep coomfort increasing deeply relaxed,

554
01:10:15.079 --> 01:10:49.720
your knees, relax spreading those signals down your spine or

555
01:10:49.800 --> 01:11:13.399
cord into every part of your body, your sins, and

556
01:11:13.520 --> 01:12:05.159
your car missiles the outbus see of peace and tranquility

557
01:12:09.079 --> 01:12:23.079
spreading through your body, tips of your toes, to your eyes,

558
01:12:27.439 --> 01:12:47.119
your fingers, all the way to your lower back. Lettinger

559
01:12:49.119 --> 01:14:01.039
reatiner pace, drifting mind, just wondering away, happy to let go,

560
01:14:04.319 --> 01:15:10.560
let go completely, lecker, so tranquil, your whole body, enjoying

561
01:15:10.680 --> 01:17:32.880
a sense listening God he more, Hey, enjoy the space,

562
01:17:35.199 --> 01:19:47.319
this space of peace, and safety fay rex letting go.

563
01:20:05.399 --> 01:20:13.000
Maybe we can just focus on the different parts of

564
01:20:13.159 --> 01:21:21.039
your body, just to notice your forehead and your eyes mutual,

565
01:21:26.640 --> 01:23:56.399
so loose, noticing the sense of complete freedom, absolute freedoms, dress, day, pace, wall, energy, pace,

566
01:23:57.039 --> 01:25:11.760
to breeze, much ease. Yeah. Yes, you may have or

567
01:25:11.960 --> 01:26:12.439
may not have noticed your mind drifting peaceful, move any

568
01:26:12.439 --> 01:26:32.680
even more deeply in the direction of total blissful pace,

569
01:26:36.880 --> 01:28:40.199
blissful pace, arrest to to to pace, sure, come let

570
01:28:40.399 --> 01:29:53.000
him go, peace of mind, relaxed body c rex so relaxed.

571
01:30:16.399 --> 01:30:43.239
A body feels almost invisible, so very relaxed and peaceful.

572
01:30:49.600 --> 01:31:14.000
So pace from r.

573
01:31:21.359 --> 01:31:58.920
Leckr s pace so fair. And you could start to

574
01:31:59.159 --> 01:32:08.760
notice that you are feeling more relaxed, even though I've

575
01:32:09.039 --> 01:32:20.760
not purposely focused your mind upon that sense of physical

576
01:32:21.039 --> 01:32:28.880
comfort that is growing within you throughout your body, and

577
01:32:28.960 --> 01:32:38.760
your mind starts to slow down. And that could be

578
01:32:39.319 --> 01:32:47.239
almost in recognition of I guess my speech not being

579
01:32:47.479 --> 01:33:04.800
particularly fast, and things just generally feel calmer. Just by

580
01:33:05.640 --> 01:33:14.800
listening to my voice, you give yourself an opportunity to

581
01:33:14.920 --> 01:33:21.079
take a break from the day, take a break from

582
01:33:21.560 --> 01:33:28.399
your life as it is, and to give yourself a

583
01:33:28.560 --> 01:33:38.560
rest giving yourself permission to take some time off and

584
01:33:38.680 --> 01:33:44.359
to allow your body to relax and allow your mind

585
01:33:44.720 --> 01:33:56.319
to slow down, which in turn releases the tension any

586
01:33:56.479 --> 01:34:05.399
stresses that you had in your body. It's almost as

587
01:34:05.439 --> 01:34:11.279
if the parts of your body just open up, allowing

588
01:34:11.359 --> 01:34:23.239
the negativity out and at the same time replacing that

589
01:34:23.479 --> 01:34:33.159
negativity with positive, healing energy, which then fills your body

590
01:34:33.239 --> 01:34:45.880
up and your mind to also starts to appreciate those

591
01:34:46.239 --> 01:35:03.920
feelings of increasing confidence and almost uplifting feeling positive healing,

592
01:35:07.079 --> 01:35:15.640
an energy that spreads through your body like a wave

593
01:35:17.960 --> 01:35:30.159
of comfort. And all this comes from just allowing yourself

594
01:35:32.920 --> 01:35:38.159
a few minutes, maybe half an hour, however long you

595
01:35:38.239 --> 01:35:50.800
want it to be, to just rest and allow your

596
01:35:50.920 --> 01:36:01.399
mind and your body to almost reset itself to the

597
01:36:01.479 --> 01:36:17.359
settings of comfort and relaxation, calmness, which allows more room

598
01:36:17.840 --> 01:36:30.920
for feelings of pleasure and happiness to move around your

599
01:36:31.000 --> 01:36:39.439
body and into your mind, almost as if your mind

600
01:36:39.520 --> 01:36:50.199
and your body are sinking together, almost mirroring each other

601
01:36:51.159 --> 01:37:05.520
with that growing positivity and calmness. And it feels nice,

602
01:37:05.840 --> 01:37:11.760
really does feel nice to know that you are the

603
01:37:11.840 --> 01:37:25.159
one that has allowed yourself to feel more comfort and

604
01:37:25.359 --> 01:37:45.520
to experience more of this deep relaxation spreading throughout your body.

605
01:37:46.239 --> 01:37:51.600
And as I focus on each part of your body,

606
01:37:53.960 --> 01:37:55.560
you can notice that.

607
01:37:55.319 --> 01:37:56.279
That part.

608
01:38:00.079 --> 01:38:12.560
Becomes even more relaxed just by focusing on it. It

609
01:38:12.600 --> 01:38:26.199
becomes even more calm and comfortable just by focusing. And

610
01:38:26.359 --> 01:38:31.880
as I move down your body, starting at your head,

611
01:38:34.560 --> 01:38:39.880
the parts that you have already focused on will continue

612
01:38:41.239 --> 01:38:48.359
to relax deeply, and those parts that have not yet

613
01:38:48.520 --> 01:39:01.439
focused on or just automatically release any remaining ten in

614
01:39:01.560 --> 01:39:15.800
anticipation of even more comfort about to come. Now, I'm

615
01:39:15.840 --> 01:39:22.319
going to start by focusing on your forehead. Just being

616
01:39:22.439 --> 01:39:31.159
aware of the feelings of your forehead and any background

617
01:39:31.359 --> 01:39:38.479
sounds like mister Herbert Opigeon can just allow you to

618
01:39:38.640 --> 01:39:45.920
feel even more relaxed. Just means you're in the moment.

619
01:39:49.000 --> 01:39:54.399
This isn't this isn't a sterile environment. This is the world.

620
01:39:57.800 --> 01:40:03.880
I live in the countryside, so there's lots of nature

621
01:40:04.399 --> 01:40:14.920
sounds around. So as you focus on your forehead, just

622
01:40:15.159 --> 01:40:25.199
notice how it becomes even more relaxed as you focus

623
01:40:25.239 --> 01:40:33.520
only on my voice and that part of your body.

624
01:40:34.920 --> 01:40:43.199
Moving down to your eyes, focusing on your eyes, noticing

625
01:40:45.640 --> 01:40:55.359
how your eyelids feel so heavy, yet so light at

626
01:40:55.399 --> 01:41:05.359
the same time, the muscles around your eyes relaxing completely.

627
01:41:10.079 --> 01:41:17.720
Moving your focus down to your mouth, your lips, your tongue,

628
01:41:18.920 --> 01:41:26.880
your teeth, your comes, the whole of your mouth relaxing,

629
01:41:30.359 --> 01:41:40.680
calm and loose, as you focus now on your jaw,

630
01:41:43.680 --> 01:41:47.239
not just the parts of your jaw near your mouth

631
01:41:48.039 --> 01:41:52.359
and your chin, but all the way up the size

632
01:41:52.399 --> 01:41:58.920
of your face to your ears, the hole of your

633
01:41:59.000 --> 01:42:09.039
jaw feeding more relaxed.

634
01:42:12.399 --> 01:42:20.880
And calm.

635
01:42:21.319 --> 01:42:30.479
Focusing on your neck, the front of your neck, and

636
01:42:30.520 --> 01:42:43.560
your throat relaxing and loose and calm. The sides of

637
01:42:43.640 --> 01:42:52.600
your neck, right and left side of your neck relax

638
01:42:53.079 --> 01:43:08.319
and lease and calm. And now the back of your neck,

639
01:43:11.600 --> 01:43:21.600
focusing on the back of your neck, letting go of

640
01:43:21.800 --> 01:43:28.720
any tension that may have been there before, and enjoying

641
01:43:29.039 --> 01:43:42.079
that sense of increasing comfort and release. Then you can

642
01:43:42.119 --> 01:43:53.239
experience in the back of your neck, moving down your

643
01:43:53.359 --> 01:44:00.720
back and moving either side of your spine right from

644
01:44:00.760 --> 01:44:06.119
the top of your back all the way down to

645
01:44:06.199 --> 01:44:18.479
the bottom of your back down to your lower back.

646
01:44:23.680 --> 01:44:30.880
As you move up and down your spine, you can

647
01:44:31.000 --> 01:44:38.800
feel the muscles either side of your spine relaxing even

648
01:44:38.920 --> 01:44:52.720
more and as those muscles relax. That sense of comfort

649
01:44:53.000 --> 01:45:03.479
starts to spread outwards from your spine into both sides

650
01:45:03.600 --> 01:45:10.600
of your back, the top of your back, the middle,

651
01:45:10.720 --> 01:45:19.199
and your lower back. And as you scan gently and

652
01:45:19.760 --> 01:45:26.720
slowly up and down your back, there's the muscles in

653
01:45:26.840 --> 01:45:36.199
the top of your back relax and become looser. The

654
01:45:36.279 --> 01:45:42.319
muscles in the middle of your back also seem to

655
01:45:42.560 --> 01:45:52.640
just almost divide from each other, separating and almost melting,

656
01:45:57.520 --> 01:46:03.520
And in your lower back there seems to be an

657
01:46:03.560 --> 01:46:17.800
extra special feeling of comfort. The spreads into your hips.

658
01:46:20.039 --> 01:46:27.920
Sit down your lower back, into your hips, into the

659
01:46:28.079 --> 01:46:36.800
area where your cosicks are, and into your buttocks. And

660
01:46:36.920 --> 01:46:46.359
as muscles that spread bring your lower back into your

661
01:46:46.439 --> 01:46:59.760
hip area start to melt, start to ready let go,

662
01:47:06.359 --> 01:47:13.159
and even nowhere about to focus on your shoulders, your

663
01:47:13.319 --> 01:47:24.760
back and your spine will continue to let go, continue

664
01:47:24.800 --> 01:47:26.479
to relax.

665
01:47:29.239 --> 01:47:32.880
So calmly.

666
01:47:37.560 --> 01:47:43.319
As you focus on your shoulders, you may notice they're

667
01:47:43.359 --> 01:48:02.079
already feeling really loose, They're already feeding.

668
01:48:06.399 --> 01:48:14.199
Calm and fear.

669
01:48:18.520 --> 01:48:26.880
Those muscles then move from your neck into your shoulders.

670
01:48:33.399 --> 01:49:02.840
Feel so soft and gentle, so smooth and calm, And

671
01:49:03.000 --> 01:49:15.880
the feeling in your shoulders seems to spread deep into

672
01:49:15.920 --> 01:49:26.359
your shoulders, a sense of relaxation, not just traveling deeply

673
01:49:26.720 --> 01:49:34.239
into your muscles, but also relaxing.

674
01:49:36.279 --> 01:49:37.680
The bones.

675
01:49:43.039 --> 01:49:49.720
And moving all the way to underneath your arms, relaxing

676
01:49:51.520 --> 01:49:56.319
a whole area between the tops of your shoulders and

677
01:49:56.520 --> 01:50:02.600
underneath your arms healing.

678
01:50:08.000 --> 01:50:08.760
You feel so.

679
01:50:10.600 --> 01:50:23.279
Relaxed and comfortable in your shoulders, which sense that's.

680
01:50:24.319 --> 01:50:26.399
Deep healing.

681
01:50:29.359 --> 01:50:46.880
Message into your arms. You may feel almost as if

682
01:50:46.920 --> 01:50:53.479
your arms are not even there because they're so relaxed,

683
01:50:56.640 --> 01:51:42.920
so deeply relaxed, so so calm, so this the feels

684
01:51:43.159 --> 01:51:58.399
spreading all the way down your arms to elbows, including

685
01:52:00.119 --> 01:52:26.600
your helpers. Circumfort spreads our way into rests, your forearments

686
01:52:27.119 --> 01:52:42.600
an your wrists so heavy, yet at the same time

687
01:52:50.199 --> 01:53:27.840
sunlight and gentle frey sin now on your.

688
01:53:27.439 --> 01:53:51.239
Hands, my hands.

689
01:53:56.880 --> 01:54:26.479
So peaceful in your hands, the sense of real pace.

690
01:54:38.279 --> 01:54:52.000
It just seems to feel so familiar on your hands,

691
01:54:52.319 --> 01:56:30.600
relax deeply els I things things you think. It's tips,

692
01:57:00.199 --> 01:57:33.760
attention front, your body so comfortable, the venue, focus to lights,

693
01:58:53.239 --> 01:59:48.920
musculs and your figs and naece so relaxed. Calf muscles

694
01:59:50.359 --> 02:02:09.960
just shads a puzzy e. Then Saints serve peaceful, sircom

695
02:02:15.840 --> 02:03:01.439
say peaceful, sircom sir peaceful, sad calm.

696
02:03:05.439 --> 02:03:05.520
So.

697
02:03:07.479 --> 02:03:09.199
Peace fall.

698
02:03:17.520 --> 02:03:19.399
RelA same.

699
02:03:24.359 --> 02:03:26.199
Peace fall.

700
02:03:29.479 --> 02:03:46.119
CCLM love that deep relaxation to spread your chest storm,

701
02:03:49.920 --> 02:04:00.279
so RelA. Let's see go.

702
02:04:04.319 --> 02:04:05.000
Everything.

703
02:04:16.239 --> 02:04:22.239
So I'm gonna start counting down now from twenty down

704
02:04:22.319 --> 02:04:30.439
to one. You can imagine in a way it's like

705
02:04:31.239 --> 02:04:37.680
just walking down some steps and each step or twenty steps,

706
02:04:37.760 --> 02:04:46.880
and each step represents a level of comfort. Each step

707
02:04:47.439 --> 02:05:02.960
represents a deepening of that comfort, and the firvies you

708
02:05:03.119 --> 02:05:09.159
walk down those steps, the deeper and more relaxed you feel.

709
02:05:15.880 --> 02:07:51.520
So starting with number twenty twenty, nineteen, eight, seventeen, sixteen.

710
02:08:18.520 --> 02:08:21.439
To set.

711
02:09:05.800 --> 02:18:53.079
Fifty fourhhhhhhh four too well no eight s six.

712
02:19:16.319 --> 02:19:55.600
Dust the living to the in.

713
02:20:08.000 --> 02:21:38.520
Five four.

714
02:21:51.239 --> 02:25:22.600
Us no.

715
02:26:00.520 --> 02:26:13.200
As you focus on your eyes, We're gonna count down

716
02:26:13.600 --> 02:26:24.719
from ten down to one, focusing just on your eyes,

717
02:26:28.479 --> 02:26:37.000
your eyelids, the muscles around your eyes, your eye walls themselves,

718
02:26:38.520 --> 02:26:55.520
our whole area that makes up your eye. And as

719
02:26:55.639 --> 02:27:03.959
we count down from ten down to one, whilst focus

720
02:27:04.120 --> 02:27:16.840
in on your eyes, you will become twice is relaxed

721
02:27:19.079 --> 02:27:28.200
with each number counting down that you may find.

722
02:27:32.079 --> 02:27:34.680
The all you want to do is just.

723
02:27:36.639 --> 02:27:43.799
Drift off to sleep. And if that's what you want,

724
02:27:46.879 --> 02:27:59.799
then just allow yourself to do that. Now, focusing on

725
02:27:59.840 --> 02:28:07.319
your eyes, I'm going to begin counting down from ten

726
02:28:07.680 --> 02:29:23.479
down to one right now, ten nine eight.

727
02:30:08.760 --> 02:34:43.159
Seven four.

728
02:34:45.399 --> 02:37:19.760
Three the US one.

729
02:37:26.120 --> 02:37:36.520
So counting down from ten to one.

730
02:37:38.360 --> 02:37:41.120
Ten nine.

731
02:37:42.520 --> 02:38:10.200
Eight seven six five four three two one. And maybe

732
02:38:10.360 --> 02:38:13.280
that was a bit too quick in order to relax.

733
02:38:14.479 --> 02:38:18.719
Maybe it's a bit too fast for you to notice

734
02:38:19.040 --> 02:38:27.079
the calming of your body, maybe even a little bit

735
02:38:27.120 --> 02:38:31.200
of pressure. They're like, you're counting down from ten to one,

736
02:38:31.319 --> 02:38:34.719
would you expect me to do? Man, expect me to

737
02:38:34.799 --> 02:38:44.360
STI go with floppy just because you're counting down. You

738
02:38:44.440 --> 02:38:47.719
can try it again, but this time I'll go a

739
02:38:47.760 --> 02:38:55.159
bit slower this time, and you focus on the whole

740
02:38:55.239 --> 02:39:01.479
of your body before we focus on your legs. Just

741
02:39:01.760 --> 02:39:11.719
notice how your body does start to feel more relaxed

742
02:39:16.520 --> 02:39:41.840
with every number that I count down ten nine eight seven,

743
02:39:51.000 --> 02:41:08.799
six four three one, And just notice how how you

744
02:41:08.920 --> 02:41:19.159
feel generally, how your body feels. It's not necessarily even

745
02:41:19.239 --> 02:41:30.079
about counting down from ten to one. It's that space

746
02:41:31.159 --> 02:41:49.600
that you have, that space between being active physically or

747
02:41:49.680 --> 02:41:59.159
mentally to just sitting or lying down, just being there,

748
02:41:59.799 --> 02:42:05.319
not doing anything, not saying anything, or needing to think

749
02:42:05.440 --> 02:42:11.319
about anything. So it opens up a space, you know,

750
02:42:11.520 --> 02:42:20.879
a bit of a space, a gap. And the more

751
02:42:22.159 --> 02:42:25.479
I came down from ten to one, the bigger that

752
02:42:25.719 --> 02:42:36.680
gap becomes. So there's that gap of calmness, of comfort, relaxation.

753
02:42:42.639 --> 02:42:54.959
It's a nice feeling, and it moves those stresses or

754
02:42:55.520 --> 02:42:59.360
discomforts physically or emotionally moves.

755
02:43:01.239 --> 02:43:01.639
Away.

756
02:43:08.399 --> 02:43:09.360
Allows you.

757
02:43:12.079 --> 02:43:12.600
To just.

758
02:43:15.559 --> 02:43:22.280
Slow down, someone to count again from ten down to one,

759
02:43:22.719 --> 02:43:32.959
and notice that gap widening, the gap, And as it widens,

760
02:43:33.000 --> 02:43:39.040
it's almost like the stress and attention falls into the

761
02:43:39.159 --> 02:43:57.000
gap and gives you that distance, that space.

762
02:43:59.399 --> 02:44:04.799
Now ten.

763
02:44:09.200 --> 02:44:49.239
Nine, eight, seven, six, five.

764
02:45:00.120 --> 02:45:00.520
Four.

765
02:45:18.639 --> 02:46:10.079
Three one. Now, how does your body feel.

766
02:46:12.040 --> 02:46:12.200
Now?

767
02:46:24.920 --> 02:46:40.159
Can you notice that the feeling calmer, the feeling more

768
02:46:40.639 --> 02:47:08.040
relaxed as we now focus on your legs, just your legs.

769
02:47:24.040 --> 02:47:44.159
We're just gonna start with focusing on your thighs. Of course,

770
02:47:44.280 --> 02:47:49.159
it's not the most exciting thing to be doing, because

771
02:47:52.600 --> 02:47:55.280
I'm sure like most of your body is not a

772
02:47:55.399 --> 02:48:07.799
lot going on right now. Just focusing on the whole

773
02:48:07.920 --> 02:48:14.280
of your thighs, the tops of your thighs, the sides

774
02:48:14.479 --> 02:48:21.440
of your thighs, the bottoms of your thighs, your outer thighs,

775
02:48:21.559 --> 02:48:26.479
and your inner thighs, basically the whole of your thigh

776
02:48:26.600 --> 02:48:35.319
that leads into your hip and it goes down to

777
02:48:35.559 --> 02:48:49.600
your knee joints. Now, this is a big area. It's

778
02:48:49.639 --> 02:48:55.120
a very heavy area. It's very strong, probably the strongest

779
02:48:56.120 --> 02:49:09.280
muscles in your body or in your thighs. But I

780
02:49:09.360 --> 02:49:17.639
don't think we perhaps give enough attention to our thighs.

781
02:49:23.600 --> 02:49:25.000
Perhaps we don't.

782
02:49:26.319 --> 02:49:46.840
Acknowledge how important our thighs are to our lives, how

783
02:49:46.959 --> 02:49:56.079
much they actually do for us all through our lives.

784
02:50:03.239 --> 02:50:08.799
And it may seem to sound really weird, but I

785
02:50:08.920 --> 02:50:14.879
think that all of our body parts, especially our thighs,

786
02:50:15.879 --> 02:50:23.239
need some TLC, a bit of love shown, a bit

787
02:50:23.280 --> 02:50:42.520
of acknowledgement, thank you, gratitude for our thighs do for us.

788
02:50:49.120 --> 02:50:54.719
And I know this may sound a bit strange. Maybe

789
02:50:54.760 --> 02:50:57.799
you think, why am I Surely I should be out

790
02:50:57.879 --> 02:51:06.719
in the garden hugging a tree or something. Well, it's

791
02:51:06.799 --> 02:51:10.040
hard to set a microphone up on a tree. That's

792
02:51:10.079 --> 02:51:12.559
why I'm doing this indoors. Otherwise I would be outside

793
02:51:12.840 --> 02:51:16.360
in a tree. I can't see the television.

794
02:51:15.920 --> 02:51:16.399
From the tree.

795
02:51:23.120 --> 02:51:27.360
If you move down to your knees gain such an

796
02:51:27.479 --> 02:51:37.159
important part. And I think we don't necessarily I'll speak

797
02:51:37.239 --> 02:51:44.399
for myself, you know, I don't necessarily appreciate all that

798
02:51:44.520 --> 02:51:49.319
my needs to do for me until I have a

799
02:51:49.440 --> 02:51:54.520
problem with my knee. It's occasionally if I ever maybe

800
02:51:54.520 --> 02:52:00.200
i'll besh it or it's aching for some reason. Is

801
02:52:00.399 --> 02:52:06.159
then that I realize how much it does. You know,

802
02:52:06.239 --> 02:52:12.200
the benefit of being able to use my legs without

803
02:52:13.959 --> 02:52:21.200
any kind of physical discomfort is a beautiful thing that's

804
02:52:21.440 --> 02:52:29.799
possibly not appreciated until it's temporarily removed. You know that's comfort.

805
02:52:33.920 --> 02:52:38.559
But as you focus on your knees, regardless of how

806
02:52:38.600 --> 02:52:46.120
your knees feel, you can have that sense of gratitude

807
02:52:47.639 --> 02:52:50.239
and love to your knees for all that they do

808
02:52:50.440 --> 02:53:03.440
for you. And you can still have that attention on

809
02:53:03.559 --> 02:53:09.760
your thighs and maybe notice how your thighs feel. Maybe

810
02:53:10.079 --> 02:53:27.479
you've noticed that they are relaxing more deeply as you

811
02:53:27.639 --> 02:53:32.280
focus now on the bottoms of your legs and your

812
02:53:32.399 --> 02:53:39.280
shins and your calf muscles, the bones between your knees

813
02:53:40.120 --> 02:53:47.879
and your feet, incorporating of course your ankles, so important

814
02:53:53.600 --> 02:53:58.760
anyone that's had even like the slightest sprain of an ankle.

815
02:54:02.399 --> 02:54:12.719
How much we take our ankles for granted. And it's

816
02:54:12.799 --> 02:54:14.879
kind of strange in a way when you think that.

817
02:54:17.440 --> 02:54:21.399
You know, logically, our wrists are a lot thinner than

818
02:54:21.520 --> 02:54:25.600
the rest of our arms, which is okay, it doesn't

819
02:54:26.239 --> 02:54:29.600
can't see any problem with that because we're just picking

820
02:54:29.680 --> 02:54:37.319
stuff up. Our ankles so much thinner than the rest

821
02:54:37.360 --> 02:54:48.000
of our legs, and from a physics perspective or logical

822
02:54:48.120 --> 02:54:52.239
even it doesn't really make sense that all this weight

823
02:54:53.879 --> 02:55:00.840
would ultimately be resting on your ankles then leading to

824
02:55:00.920 --> 02:55:14.120
your feet that thin area, thin bone. Yeah, it does

825
02:55:14.360 --> 02:55:21.120
so much great work. Supports us, supports our body for

826
02:55:21.239 --> 02:55:35.760
a lifetime, helps us to balance, helps you to get

827
02:55:35.879 --> 02:55:45.319
around and be mobile. And there's the calf muscles. Of course,

828
02:55:50.440 --> 02:55:53.760
when I was younger, I couldn't see the pointing calf muscles.

829
02:55:54.639 --> 02:55:59.520
Didn't seem to do anything. Okay, if I walked around

830
02:55:59.520 --> 02:56:04.399
on tiptop, then my calf muscles get some work. But

831
02:56:04.520 --> 02:56:07.120
of course that's not true. The calf muscles are being

832
02:56:07.280 --> 02:56:20.360
used whenever we use our legs, and your shins there

833
02:56:20.440 --> 02:56:31.360
to protect your lower legs shaped in a way almost

834
02:56:31.440 --> 02:56:43.200
as a protector for the bone, leading of course to

835
02:56:43.319 --> 02:56:53.440
your ankles and your feet. But we're not going to

836
02:56:53.520 --> 02:56:55.639
focus on your feet. We're just going to focus on

837
02:56:55.760 --> 02:57:02.200
the legs. And I realize, and now that I've mentioned

838
02:57:02.280 --> 02:57:06.959
your feet, you'll probably focusing on them anyway, So maybe

839
02:57:07.040 --> 02:57:13.159
I should focus on your feet a little bit. You

840
02:57:13.280 --> 02:57:17.680
can have them in your awareness the same as you

841
02:57:18.520 --> 02:57:22.399
have your thighs in your awareness. Even though we haven't

842
02:57:22.440 --> 02:57:28.120
been focusing on your thighs a few minutes and me

843
02:57:28.280 --> 02:57:42.680
focusing on your ankles, there's still that sensation of comfort

844
02:57:45.440 --> 02:57:57.360
in your thighs and this that movement of energy because

845
02:57:57.399 --> 02:58:04.360
the thighs hold lots of different sensations. Of course, there's

846
02:58:04.399 --> 02:58:09.159
the muscles, the big straw muscles that we have in

847
02:58:09.239 --> 02:58:23.079
our thighs, but the skin on the outside of the thighs,

848
02:58:24.120 --> 02:58:28.760
as in the outside of all of our body, can

849
02:58:28.840 --> 02:58:40.239
be very sensitive, sensitive to the touch, sensitive to temperature,

850
02:58:46.799 --> 02:58:54.319
and inside your thighs the bones, there's the muscle, there's

851
02:58:54.360 --> 02:58:59.159
the blood, vessels, the ar trees to all this stuff

852
02:58:59.280 --> 02:59:07.959
that's inside side your thighs. I guess sometimes it'd be

853
02:59:08.120 --> 02:59:12.239
nice if you could actually put your fingers inside your

854
02:59:12.319 --> 02:59:18.520
thighs and a message, so you can message on the outside,

855
02:59:18.760 --> 02:59:21.639
of course, but to be able to get deep into

856
02:59:21.760 --> 02:59:26.559
the muscles and to be able to just message inside

857
02:59:26.639 --> 02:59:33.639
your thighs, message in the bones of your leg message

858
02:59:33.719 --> 02:59:46.879
in all the veins. Just gently healing your thighs and

859
02:59:47.079 --> 02:59:53.600
you can move down message and inside your knees. Just

860
02:59:53.840 --> 03:00:00.399
message in those bones, but with healing fingertips, bread in

861
03:00:00.479 --> 03:00:06.200
that healing energy deep into the joints of your knees.

862
03:00:11.639 --> 03:00:15.319
Of course, there's the back of your your knee and

863
03:00:15.440 --> 03:00:21.440
the inside crease where your knee is. It's a very

864
03:00:21.680 --> 03:00:27.559
sensitive area. Very it feels very nice when you stroke it.

865
03:00:28.959 --> 03:00:32.319
That might be because it's an area that's not really

866
03:00:32.520 --> 03:00:39.000
touched very often. It's almost like a hidden part, that

867
03:00:39.319 --> 03:00:46.200
crease in your legs. It's almost like a part that

868
03:00:48.040 --> 03:00:59.280
has a sensitivity which is a little bit different. Of course,

869
03:00:59.319 --> 03:01:09.319
it's protected did by your legs. So you can imagine

870
03:01:09.479 --> 03:01:20.360
putting your fingers into that crease in your legs. Fold

871
03:01:20.520 --> 03:01:24.600
in between your legs. You can just message with your fingertips.

872
03:01:25.840 --> 03:01:32.000
Imagine your fingertips going inside message in the muscle or

873
03:01:32.120 --> 03:01:40.840
tissue you can cause field the bones of.

874
03:01:40.879 --> 03:01:52.799
Your knees, heading through your fingertips, and then as you

875
03:01:52.920 --> 03:01:53.639
go down.

876
03:01:56.280 --> 03:01:59.079
To your calf muscles, and that's the part I'd like

877
03:01:59.159 --> 03:02:03.879
to be able to really put my fingertips deep inside

878
03:02:04.639 --> 03:02:13.559
my carved muscles, massage in every single tissue of that muscle,

879
03:02:15.159 --> 03:02:25.079
healing every part. And then doing the same for my shins,

880
03:02:28.280 --> 03:02:35.159
massage in and generally stroking the bones, generally stroking them,

881
03:02:36.079 --> 03:02:40.799
healing in a loving way, because they deserve to be treated.

882
03:02:43.840 --> 03:02:48.000
There's the precious bones that they are, because our legs

883
03:02:48.000 --> 03:02:51.360
are so precious as in all the other parts of

884
03:02:51.479 --> 03:02:59.639
our body, the more precious of any chool on the planet.

885
03:03:08.200 --> 03:03:16.200
When you start to think about your legs in this way,

886
03:03:20.760 --> 03:03:27.440
it can change your perspective. It might sound a bit

887
03:03:30.479 --> 03:03:34.799
a bit silly to start with the idea of having

888
03:03:35.680 --> 03:03:45.680
love for your legs, showing appreciation for your thighs, wanting

889
03:03:45.799 --> 03:03:49.719
to be able to put your hands in your thighs,

890
03:03:51.959 --> 03:03:58.319
massage the muscles and the bones, and to get your

891
03:03:58.440 --> 03:04:06.920
fingers deep in the releasing all tension, just to show

892
03:04:08.840 --> 03:04:16.200
how much you care about your legs, how much you

893
03:04:16.319 --> 03:04:24.879
care for what your legs do for you regularly, your knees,

894
03:04:25.159 --> 03:04:37.959
your calves, your ankles. The strength of your ankles considering

895
03:04:38.200 --> 03:04:42.680
how thin they are compared to the rest of your legs,

896
03:04:42.840 --> 03:04:56.479
especially your thighs. Yeah, they're so strong, so flexible, absolutely

897
03:04:56.760 --> 03:05:08.559
amazing things. Your an are truly a gift because of

898
03:05:08.639 --> 03:05:19.920
what they do for you, supporting all that weight. Regardless

899
03:05:20.000 --> 03:05:24.000
of how what weight you are, even if you only

900
03:05:24.040 --> 03:05:28.840
eat ate stone, there's still a lot of weight for

901
03:05:28.959 --> 03:05:36.120
these little ankles. Now I'm a lot heavier than eight stone.

902
03:05:37.719 --> 03:05:46.840
Double down. Get my ankles support my body all the time?

903
03:05:50.680 --> 03:05:51.120
Or do they do?

904
03:05:51.959 --> 03:05:54.280
Give off a sigh of relief when I sit down

905
03:05:56.600 --> 03:06:04.440
as I've had my whole legs though my feet feet

906
03:06:04.559 --> 03:06:29.680
or so go my toes clap they're so happy. Your

907
03:06:29.840 --> 03:06:39.120
legs really are amazing. And I know that talking about

908
03:06:39.680 --> 03:06:45.479
talking about your legs is probably possibly among the most

909
03:06:46.440 --> 03:06:54.440
most boring things I've ever heard anyone say. Possibly boring

910
03:06:54.600 --> 03:07:02.760
or not, everything I said is true. Your legs are amazing.

911
03:07:11.680 --> 03:07:22.799
Your legs deserve not just respect, They deserve to relax.

912
03:07:24.159 --> 03:07:24.520
Deeply.

913
03:07:31.840 --> 03:07:35.159
They deserve to take some time out of the day

914
03:07:37.360 --> 03:08:06.120
to just let go completely. Your legs really can relax.

915
03:08:13.719 --> 03:08:17.840
And because the legs are so such a most you know,

916
03:08:18.120 --> 03:08:24.040
very important part of your body. When you relax your legs,

917
03:08:24.120 --> 03:08:31.360
the rest of your body also naturally follows in that

918
03:08:35.079 --> 03:08:45.920
journey of comfort, like I feel it in my hips.

919
03:08:47.319 --> 03:08:54.440
My hips feel really loose, and also my lower back

920
03:08:54.520 --> 03:09:01.120
as well. My lower back really feels if you stretched,

921
03:09:02.239 --> 03:09:05.280
even though I'm just sitting in a chair and there's

922
03:09:05.399 --> 03:09:10.639
no stretching as far as I'm aware that I'm doing.

923
03:09:11.639 --> 03:09:14.280
It's almost as if the muscles are just relaxed so

924
03:09:14.559 --> 03:09:20.440
much that there is a natural stretch as the tension

925
03:09:21.319 --> 03:09:42.600
has reduced a lot. And I'm now going to count

926
03:09:42.680 --> 03:09:50.559
down from ten down to one, and you can continue

927
03:09:52.399 --> 03:10:18.680
to feel wonderfully relaxed in nine eight, seven, six, five,

928
03:10:23.319 --> 03:10:51.360
four three two one relax. So I'm just going to

929
03:10:51.479 --> 03:10:56.840
countdown for five down to one, and as a countdown,

930
03:10:58.120 --> 03:11:02.879
if you just focus on the numbers, just the numbers

931
03:11:04.520 --> 03:11:13.520
counting down, and notice how you feel in this moment

932
03:11:15.280 --> 03:11:19.680
as you hear the numbers counting down, knowing that those

933
03:11:19.840 --> 03:11:32.879
numbers counting down represent you feeling calmer, not just in

934
03:11:33.000 --> 03:11:41.520
your body, but also relaxing your mind. Just notice how

935
03:11:41.600 --> 03:11:47.440
you feel. There's nothing to do, there's nothing to say,

936
03:11:48.079 --> 03:12:05.159
there's nothing to think about. Starting with number five four

937
03:12:14.680 --> 03:12:50.440
three two one. Now, as you notice the gradual letting

938
03:12:50.600 --> 03:12:59.040
go of the tension in your body, you may also

939
03:12:59.600 --> 03:13:05.079
begin to notice and be aware of how your mind

940
03:13:06.200 --> 03:13:14.120
is starting to slow down. This is just a natural

941
03:13:14.959 --> 03:13:22.879
thing that happens. It's not really a special procedure. It's

942
03:13:23.000 --> 03:13:28.280
just natural because as your body relaxes, your mind also

943
03:13:29.040 --> 03:13:33.920
starts to relax, and the more your mind relaxes, the

944
03:13:34.040 --> 03:13:39.479
more your body relaxes. It's just a continuous circle of relaxation.

945
03:13:45.520 --> 03:13:54.040
And there's that calmness that comes from relative quietness. You know,

946
03:13:54.200 --> 03:13:59.799
even even if this background sounds either your side or mind,

947
03:14:01.520 --> 03:14:07.440
it's still going to be quite calm. You know, you

948
03:14:07.520 --> 03:14:12.719
haven't got the television on, there's no music in the background,

949
03:14:12.799 --> 03:14:15.479
unless you're listening to the recorded with music. Of course,

950
03:14:20.319 --> 03:14:22.479
you're very likely not going to be sitting in a

951
03:14:22.600 --> 03:14:25.719
room with other people. Of course you might be, but

952
03:14:27.040 --> 03:14:30.280
generally it's more ideal if you can do this on

953
03:14:30.399 --> 03:14:41.719
your own, so no distractions, and when you stop thinking

954
03:14:41.799 --> 03:14:58.959
about stuff, relaxation automatically rises. A sense of comfort starts

955
03:14:59.040 --> 03:15:07.760
to grow, and without trying to build it up into

956
03:15:07.879 --> 03:15:20.000
something fantastical or something magical, this is just a natural process,

957
03:15:22.360 --> 03:15:33.040
something that's easy to accomplish. In fact, it's almost you know,

958
03:15:33.159 --> 03:15:40.040
the sense of relaxing completely happens really when you put

959
03:15:40.200 --> 03:15:44.079
no effort into it. It's not something that you can

960
03:15:44.159 --> 03:15:55.799
really force. It's something that happens naturally. And part of

961
03:15:56.239 --> 03:16:04.559
the process of this recording and and others is simply

962
03:16:06.280 --> 03:16:15.399
two allow you to take advantage of this space.

963
03:16:17.639 --> 03:16:21.879
This time, to just.

964
03:16:26.040 --> 03:16:33.600
Let go, to just be here, to be in tune

965
03:16:37.280 --> 03:16:49.360
with how you feel, yet with the intention of wanting

966
03:16:49.680 --> 03:17:01.760
to relax deeply and maybe even to fall asleep, depending

967
03:17:02.000 --> 03:17:08.200
on what it is that you wish for yourself in

968
03:17:08.360 --> 03:17:24.479
this moment. As we know, relaxing is the majority of

969
03:17:24.639 --> 03:17:29.200
the process of falling asleep. The actual falling asleep part

970
03:17:29.479 --> 03:17:37.680
is the tiny bit at the end. The deeper relaxed

971
03:17:38.040 --> 03:17:59.719
you become, the easier you find yourself drifting. You can

972
03:17:59.760 --> 03:18:06.639
all so if you choose stay focused on my voice

973
03:18:08.319 --> 03:18:39.879
and really enjoy the process gradually relaxing each muscle in

974
03:18:40.040 --> 03:19:07.319
your body effortlessly and just observing the sensation of letting

975
03:19:07.520 --> 03:19:23.079
go completely. This time, I'm going to count from six

976
03:19:24.159 --> 03:19:36.760
down to one. You can notice your mind calming down

977
03:19:37.239 --> 03:19:49.040
more with each number that you hear me say, naturally

978
03:19:50.079 --> 03:21:24.639
feeling calm and slow and peaceful six five four three

979
03:22:02.639 --> 03:23:02.360
two one, being aware how you mind to slowe, write down,

980
03:23:05.600 --> 03:23:29.000
sinking deeply into relaxation. And as you focus on your mind,

981
03:23:29.280 --> 03:23:39.239
you may notice that there are some thoughts still there,

982
03:23:41.840 --> 03:23:51.360
maybe some stubborn thoughts that for some reason perhaps need

983
03:23:51.440 --> 03:23:52.079
your attention.

984
03:23:59.079 --> 03:23:59.920
So you can.

985
03:24:05.879 --> 03:24:18.399
Send love to those thoughts. Sprinkle those thoughts with love

986
03:24:20.120 --> 03:24:26.280
like little petals from a flower. Just sprinkle it over them, petals,

987
03:24:26.360 --> 03:24:34.040
feel good love towards those thoughts to let those thoughts smoother.

988
03:24:36.399 --> 03:24:41.879
You're not abandoned in them, You just need them. You

989
03:24:42.040 --> 03:24:53.520
require them to just calm down, slow down, quiet down

990
03:24:57.440 --> 03:25:09.239
for now. So as you focus on those remaining thoughts,

991
03:25:10.479 --> 03:25:14.559
as we count down this time from seven down to one.

992
03:25:16.120 --> 03:25:30.200
With each number, just imagine sprinkling those flower petals love, love, kindness,

993
03:25:31.799 --> 03:25:43.639
gratitude over those thoughts, which will allow them to just

994
03:25:45.079 --> 03:25:59.959
melt away and relax deeply. With every number, those thoughts

995
03:26:00.159 --> 03:26:17.639
to become more and more relaxed. Starting with number seven

996
03:26:36.879 --> 03:26:55.719
six five.

997
03:27:08.520 --> 03:27:35.440
Four three.

998
03:28:26.639 --> 03:28:56.719
One, I'll let you now notice how relaxed your feeling

999
03:29:00.440 --> 03:29:01.239
in your body.

1000
03:29:09.639 --> 03:29:10.200
We're going to.

1001
03:29:10.639 --> 03:29:24.639
Focus on your hands because the more relaxed your hands are,

1002
03:29:27.000 --> 03:29:48.639
the more relaxed your body and mind are. You focus

1003
03:29:49.000 --> 03:29:59.239
on your hands and your fingers. There's nothing needed to

1004
03:29:59.319 --> 03:30:05.239
be done. There's no clinching the fists or dancing the

1005
03:30:05.399 --> 03:30:17.760
fingers or anything like that. It's just noticing and focusing

1006
03:30:19.479 --> 03:30:45.000
on your hands, noticing how they feel. Because the more

1007
03:30:47.280 --> 03:30:55.680
relaxed do your hands feel, the calmer your mind feels,

1008
03:30:57.559 --> 03:31:15.360
and the more comfort you feel throughout your body. May

1009
03:31:17.799 --> 03:32:05.000
have already noticed you mind is starting drift, fixing just

1010
03:32:05.239 --> 03:32:14.319
on your hands and fingers, allowing.

1011
03:32:14.319 --> 03:32:15.719
Them to.

1012
03:32:18.200 --> 03:32:29.600
Experience a real deepening of that relaxation in your hands

1013
03:32:29.719 --> 03:32:55.799
and fingers, more and more relaxed. With each number from

1014
03:32:55.959 --> 03:33:09.360
eight down to one, you can almost feel the healing

1015
03:33:10.799 --> 03:33:22.680
and relaxing energy spreading into your hands and fingers, becoming

1016
03:33:28.159 --> 03:33:46.360
more relaxing with each number you hear, going down eight

1017
03:33:47.200 --> 03:34:55.280
down to one, drifting drifting again started wise eight seven.

1018
03:35:23.959 --> 03:35:59.040
Si f.

1019
03:36:43.920 --> 03:38:12.920
Three, just being here now, nothing to think about, nothing

1020
03:38:13.000 --> 03:38:24.000
to do, nothing to say, and everything just feels calmer.

1021
03:38:28.600 --> 03:38:36.079
And this is your natural state of being. This is

1022
03:38:36.319 --> 03:38:43.000
how you just normally feel when you take away all

1023
03:38:43.200 --> 03:38:51.200
that other stuff that we add, nothing like stress and

1024
03:38:51.440 --> 03:39:07.600
worrying and overthinking, anxiety tench just generally thinking about stuff.

1025
03:39:09.799 --> 03:39:13.760
We take that away, which is what we do. What

1026
03:39:13.879 --> 03:39:26.239
we do now you're left with a real sense of

1027
03:39:27.159 --> 03:39:39.559
peacefulness which comes to you very quickly because ultimately it's

1028
03:39:39.840 --> 03:39:53.280
just a feeling, a feeling of comfort. It's almost as

1029
03:39:53.319 --> 03:39:57.440
if you've gone inside yourself and you've found a special

1030
03:39:57.520 --> 03:40:11.200
place where everything is peaceful, a place where you can

1031
03:40:11.360 --> 03:40:22.000
film relaxed and your natural sense of comfort, a place

1032
03:40:22.040 --> 03:40:30.840
where you can be here where you can accept yourself

1033
03:40:31.840 --> 03:40:36.920
and who you are, the place where you're not trying

1034
03:40:37.000 --> 03:40:47.360
to please anybody else, in a place where you can

1035
03:40:49.079 --> 03:40:57.840
actually not just love yourself, but in some ways more importantly,

1036
03:40:58.440 --> 03:41:15.520
you can like yourself, appreciate who you are, a sense

1037
03:41:15.639 --> 03:41:29.760
of gratitude. He's in the air around you. That's also

1038
03:41:29.879 --> 03:41:38.639
a place where you can actually feel the healing energy

1039
03:41:39.719 --> 03:41:53.200
soaking into your body. Healing energy soaking into your body,

1040
03:41:58.319 --> 03:42:07.719
The healing energies breads through your veins, traveling to each

1041
03:42:09.159 --> 03:42:20.000
every single part of your body, and you start to

1042
03:42:20.159 --> 03:42:27.719
realize that actually that healing energy it's not just entered

1043
03:42:27.760 --> 03:42:39.280
into your brain, it's become part of your brain, and

1044
03:42:39.440 --> 03:42:46.239
the spinal fluid is now mixed with healing energy.

1045
03:42:51.159 --> 03:42:51.639
Not just.

1046
03:42:53.760 --> 03:42:59.639
Allowing you to feel so much more relaxed and the

1047
03:42:59.760 --> 03:43:11.479
help healthy in this moment, but also you start to

1048
03:43:11.639 --> 03:43:22.440
realize that actually, what's happening now without healing, relaxing energy

1049
03:43:23.399 --> 03:43:35.840
spreading through your body's actually changing your life. It's actually

1050
03:43:37.159 --> 03:43:40.959
changing the way you're going to feel not just now,

1051
03:43:42.799 --> 03:43:49.600
but tomorrow and the next day. As your health improves,

1052
03:43:53.200 --> 03:44:00.520
not just your physical health, but your mental health. Things

1053
03:44:00.920 --> 03:44:06.159
that used to bother you in the past, for some reason,

1054
03:44:07.360 --> 03:44:14.920
no longer have the effect that they used to because

1055
03:44:15.040 --> 03:44:26.680
something has changed deep within you. Maybe things that used

1056
03:44:26.760 --> 03:44:37.200
to cause you to feel anger no longer have that

1057
03:44:38.120 --> 03:44:46.079
power to control you the way they seem to be

1058
03:44:46.200 --> 03:44:55.319
able to before. As you realize that you're the one

1059
03:44:57.319 --> 03:45:09.079
who decides what affects you, you're the one who decides

1060
03:45:11.879 --> 03:45:22.920
to feel relaxed and calm when you choose to enjoy

1061
03:45:24.479 --> 03:45:37.159
noticing these natural developments of healing continue it to grow

1062
03:45:39.959 --> 03:45:51.239
and improve your life day by day, including of course,

1063
03:45:51.360 --> 03:46:08.879
your ability to relax so much easier and sleeping. It's

1064
03:46:08.959 --> 03:46:19.280
the most natural thing in the world to you, because

1065
03:46:19.559 --> 03:46:26.680
falling asleep is something that you've done so many times

1066
03:46:28.440 --> 03:46:34.079
in your life, and you know that you were born,

1067
03:46:35.600 --> 03:46:42.200
as we all were, with the ability to fall asleep naturally.

1068
03:46:46.440 --> 03:46:58.239
We're born with that ability to just drift off into

1069
03:46:58.399 --> 03:47:11.280
a deep, healing sleep. Even when we're kids, sometimes will

1070
03:47:11.360 --> 03:47:15.680
fall asleep when we don't even want to try to

1071
03:47:15.760 --> 03:47:20.399
think of stay awake. Maybe it's a birthday in the morning,

1072
03:47:20.559 --> 03:47:24.879
or it's Christmas or holiday or something we look forward to.

1073
03:47:25.440 --> 03:47:29.520
We don't want to go to sleep. But the more

1074
03:47:30.120 --> 03:47:34.959
you want to stay awake, the more we just start

1075
03:47:35.079 --> 03:47:43.760
to drift. And the more you fight drifting or try

1076
03:47:43.879 --> 03:47:49.719
to stop yourself and drifting asleep, the deeper and stronger

1077
03:47:49.840 --> 03:48:01.040
that drifting becomes. Because we're born not just with the

1078
03:48:01.319 --> 03:48:10.719
need to relax deeply and to naturally fall asleep, but

1079
03:48:10.799 --> 03:48:25.120
it's our birthright, it's part of our DNA. And sometimes

1080
03:48:25.239 --> 03:48:30.639
as we get older in life, perhaps at times we

1081
03:48:31.000 --> 03:48:44.600
have forgotten that relaxing completely is not only a wonderfully

1082
03:48:45.000 --> 03:49:09.000
pleasant experience, it's also really easy. It's very, very easy

1083
03:49:10.360 --> 03:49:14.719
to let go, because that's all it is, is just

1084
03:49:18.280 --> 03:49:29.680
deciding to let go. And when you press the play

1085
03:49:29.799 --> 03:49:40.040
button on my recordings, you have given permission for my

1086
03:49:40.280 --> 03:49:48.399
voice to relax. You when you press that play button,

1087
03:49:49.399 --> 03:49:57.840
you have given me permission for my words to effect

1088
03:50:00.319 --> 03:50:12.159
you in a positive, only a positive way, opening up

1089
03:50:17.360 --> 03:50:35.600
your mind to useful and healing suggestions that can have

1090
03:50:40.159 --> 03:50:47.600
such an amazing effect on how you feel right now,

1091
03:50:52.360 --> 03:51:02.200
as well as those changes that continue long after the

1092
03:51:02.319 --> 03:51:12.959
recording ends. Those changes within you to continue to flourish

1093
03:51:13.840 --> 03:51:28.399
and grow, transforming your life in a positive, beautiful way,

1094
03:51:31.520 --> 03:51:38.520
allowing you to move forward in your life in the

1095
03:51:38.680 --> 03:51:56.639
direction that you choose for yourself. This feeling, this feeling

1096
03:51:56.959 --> 03:52:12.440
that you can experience of safety, comfort, calmness, just feels

1097
03:52:12.559 --> 03:52:33.639
so nice. It such a healthy place to be, and

1098
03:52:33.840 --> 03:52:51.639
that positivity pros within you each and every day. Moving forward,

1099
03:52:55.440 --> 03:53:00.319
you're going to find that you're more over a next

1100
03:53:02.600 --> 03:53:14.959
physically and in your mind it's more relaxed. And it's

1101
03:53:15.040 --> 03:53:20.559
not that you're thinking slower, it's just that your mind

1102
03:53:20.639 --> 03:53:32.520
will be less clogged up with unnecessary negativity, because from

1103
03:53:32.639 --> 03:53:42.920
now on, your mind rejects negativity. From now on, you're

1104
03:53:42.959 --> 03:53:53.799
going to start noticing when negativity arises and you can

1105
03:53:53.959 --> 03:54:07.920
just say stop, stop, and that negativity will turn around

1106
03:54:08.520 --> 03:54:27.879
and leave you alone. Stop, and that negativity would disappear

1107
03:54:36.040 --> 03:54:42.520
and as you notice that you feel way more relaxed

1108
03:54:43.959 --> 03:54:59.319
than you probably expected. You can now congratulate yourself because

1109
03:54:59.479 --> 03:55:05.760
you all the person that has done this. You are

1110
03:55:05.840 --> 03:55:10.559
the one that has opened your mind up to the

1111
03:55:10.719 --> 03:55:19.200
simple facts. You can feel more relaxed in your body

1112
03:55:19.920 --> 03:55:29.200
and in your mind. You've opened your mind up to

1113
03:55:31.559 --> 03:55:38.120
the birthright of being able to just fall asleep easily

1114
03:55:39.159 --> 03:55:53.159
when you choose. And that's a nice feeling. Don't you

1115
03:55:53.280 --> 03:56:01.399
think it feels nice? Doesn't it? To feel.

1116
03:56:02.639 --> 03:56:02.959
Calm?

1117
03:56:04.639 --> 03:56:09.239
For that healing energy is spreading through your body and

1118
03:56:09.360 --> 03:56:25.360
your mind to spend time a special place where negativity

1119
03:56:26.879 --> 03:56:39.799
can no longer enter. Negativity is banned. It's bad, it's

1120
03:56:39.879 --> 03:56:46.520
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1121
03:56:46.600 --> 03:56:55.760
be here, doesn't belong here. Negativity has no place in

1122
03:56:55.959 --> 03:57:12.520
your life, which makes room for more comfort, more healing,

1123
03:57:14.639 --> 03:57:40.000
more relaxation, more peace. It feels nice, doesn't it.

1124
03:57:41.879 --> 03:57:46.079
Just Let go.

1125
03:57:48.000 --> 03:58:07.879
With everything. I'm gonna count down now from twenty down

1126
03:58:07.959 --> 03:58:17.319
to one. You can continue to relax. If you choose,

1127
03:58:17.799 --> 03:58:31.319
you can drift to sleep with every number you hear

1128
03:58:31.479 --> 03:58:43.040
me say you can fill twice is relaxed. Or if

1129
03:58:43.079 --> 03:59:52.879
you choose, you can fill twice Sleeping Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen.

1130
04:00:00.719 --> 04:00:02.559
Thirty.

1131
04:00:08.520 --> 04:00:59.479
Two, eleven, ten, nine, eight, seven, six.

1132
04:01:07.639 --> 04:01:07.959
Five.

1133
04:01:14.920 --> 04:01:53.520
Oh oh, this is your time to just take a break,

1134
04:01:58.159 --> 04:02:09.200
your time to relax, to allow your mind to slow down,

1135
04:02:17.879 --> 04:02:31.959
to give yourself permission to take a break from everything.

1136
04:02:36.680 --> 04:02:41.159
And you're the only person that can make that decision.

1137
04:02:44.040 --> 04:02:46.760
You're the only person that can actually tell your mind

1138
04:02:51.959 --> 04:03:16.040
just relax, to just take some time off so that

1139
04:03:16.159 --> 04:03:21.159
you can focus on your body, getting in touch with

1140
04:03:22.319 --> 04:03:38.639
how you feel physically. And in the process of this

1141
04:03:39.000 --> 04:03:43.920
body scanned, where you focus on different parts of your body,

1142
04:03:50.319 --> 04:03:57.760
those parts that you focus on and observe, even though

1143
04:03:57.920 --> 04:04:05.760
you're not purpose the requesting for those parts of your

1144
04:04:05.799 --> 04:04:14.680
body to relax, it's kind of expected. You expect when

1145
04:04:14.719 --> 04:04:22.159
you listen to my voice to feel more relaxed naturally,

1146
04:04:27.680 --> 04:04:36.079
because when you're listening to me, your attention is focused

1147
04:04:37.840 --> 04:04:49.040
on my words, and as my words guide you to

1148
04:04:49.200 --> 04:05:08.920
focus on those parts of your body, focus increases, which

1149
04:05:09.079 --> 04:05:25.040
actually calms your mind. And when your mind calms down,

1150
04:05:29.920 --> 04:05:51.959
your body relaxes. And when your body calms down, your

1151
04:05:52.120 --> 04:06:09.000
mind relaxes. And even though I've not really started to

1152
04:06:09.159 --> 04:06:21.799
focus on your body. You can already feel that healing

1153
04:06:22.079 --> 04:06:36.920
energy spreading through your body, pushing out stress and tension.

1154
04:06:40.719 --> 04:06:41.520
Healing.

1155
04:06:43.120 --> 04:06:49.879
All the parts of your body, including your skin, your bones,

1156
04:06:51.440 --> 04:06:57.639
your blood, all of your organs inside your body, all

1157
04:06:57.719 --> 04:07:04.239
of the muscles, all with the fact, all of everything,

1158
04:07:06.079 --> 04:07:12.280
every hair on your body is filled without healing energy.

1159
04:07:20.280 --> 04:07:36.760
And when your brain fills without healing energy, the feeling

1160
04:07:36.920 --> 04:08:01.319
of comfort relaxation increases deeply, increases in a way that

1161
04:08:04.680 --> 04:08:21.319
in your mind starts to fill perhaps bit drowsing because

1162
04:08:21.360 --> 04:08:40.440
it's not needed, and it may start to drift if

1163
04:08:40.559 --> 04:08:49.040
that's what's needed. So if you're listening to this and

1164
04:08:49.200 --> 04:08:53.239
what you need is deep relaxation, that's what you get.

1165
04:08:55.440 --> 04:09:03.040
If what you need is to fall asleep naturally and easily,

1166
04:09:04.000 --> 04:09:17.280
that your mind drifts, that's also what will happened. Because

1167
04:09:17.479 --> 04:09:25.280
by pressing a play button on the podcast and listening

1168
04:09:25.440 --> 04:09:35.440
to me give permission your body and your mind. In fact,

1169
04:09:40.360 --> 04:09:44.639
you give the command to your body and your mind

1170
04:09:44.959 --> 04:09:57.360
to relax deeply and to drift off to sleep if

1171
04:09:57.600 --> 04:10:00.040
that's what you want.

1172
04:10:03.239 --> 04:10:03.959
On need.

1173
04:10:11.280 --> 04:10:17.079
Them. As I focus on the different parts of your body,

1174
04:10:22.040 --> 04:10:30.840
you may start to just drift and then you come

1175
04:10:30.959 --> 04:10:36.200
back again and you hear me talking, and I'm focusing

1176
04:10:36.360 --> 04:10:38.600
on a different part of your body.

1177
04:10:44.360 --> 04:10:44.920
You may.

1178
04:10:46.879 --> 04:10:55.920
Find yourself drifting, be then realize you're drifting. Until you

1179
04:10:56.120 --> 04:11:05.680
stop drifting, you're alone again to my voice. Focusing on

1180
04:11:05.840 --> 04:11:10.840
a different part of your body starts to relax on

1181
04:11:11.040 --> 04:11:23.280
deeper because that drifting, it's basically here already in the

1182
04:11:23.440 --> 04:11:34.280
sleep zone. And the more you drift, the longer you drift,

1183
04:11:35.920 --> 04:11:46.399
the longer you drift. Eventually that drifting continues into sleep,

1184
04:11:51.399 --> 04:11:56.319
and that's the last you remember till you wake up.

1185
04:12:00.719 --> 04:12:03.799
In your own time, when you've.

1186
04:12:03.760 --> 04:12:12.520
Experienced the right amount of sleep. Fear because when you do,

1187
04:12:14.399 --> 04:12:25.399
and if you don't fall asleep, it's extremely pleasant. So relaxing,

1188
04:12:28.440 --> 04:12:48.639
so deep he sleep, I feel so nice to relax

1189
04:12:48.959 --> 04:13:00.120
into your own body and mind. You feel that the

1190
04:13:00.280 --> 04:13:13.680
image is spreading through you. Relaxing is so deeply, relaxes

1191
04:13:14.239 --> 04:13:39.559
so deeply. Start to focus on your eyes, move it

1192
04:13:39.760 --> 04:14:34.079
down to your jaw, down you'll you showers, your chest,

1193
04:14:40.479 --> 04:15:55.600
stun you, spine, your hips, your ex faint spies spreading

1194
04:15:57.280 --> 04:16:11.319
gris with your body, feeling you up. Now, let's focus

1195
04:16:11.440 --> 04:16:21.200
again on parts of your body. Kay, focusing this time

1196
04:16:21.319 --> 04:16:34.280
on your forehead. Now on your mouth, your lips, your tongue,

1197
04:16:37.559 --> 04:16:59.319
the whole of your mouth. Focusing on your fingers. Maybe

1198
04:17:01.680 --> 04:17:06.040
move your fingers little bits. You can focus on each

1199
04:17:06.360 --> 04:17:20.639
one individually, both hands, and even though it should focus

1200
04:17:20.760 --> 04:17:25.879
on both of your hands, now they almost seem to

1201
04:17:26.079 --> 04:17:34.600
just melt into one. Where is your right hand? Start

1202
04:17:35.879 --> 04:17:50.959
left hand and almast as if just mix together. Now

1203
04:17:51.159 --> 04:18:02.200
focusing on your knees, just noticing hell, your knees. Help

1204
04:18:18.840 --> 04:18:26.440
now focusing you omers, like I said, by a few howers,

1205
04:18:32.760 --> 04:19:06.079
just observe the failing of your helps to say.

1206
04:19:07.760 --> 04:20:02.280
Side and changpside ECUs.

1207
04:20:15.840 --> 04:21:23.840
It's a good of sensations, accous like to say, now

1208
04:21:26.760 --> 04:21:27.959
your ties.

1209
04:21:31.600 --> 04:21:32.440
Your faint.

1210
04:21:44.479 --> 04:22:36.319
You ties feel now ninety cents high you in sire,

1211
04:22:37.680 --> 04:23:24.680
body fails noticing your mind feels now lett him go,

1212
04:23:33.479 --> 04:24:19.959
letting go, letting go everything, letting go, letting go, leting go, oh.

1213
04:24:22.840 --> 04:24:32.879
Everything everything.

1214
04:24:39.159 --> 04:24:42.840
I'm going to start now, and i'd like you just,

1215
04:24:43.000 --> 04:24:48.639
first of all, just to see yourself lying down on

1216
04:24:48.760 --> 04:24:54.920
the message table, lying on your front. Your head is supported,

1217
04:24:55.319 --> 04:25:04.079
your arms are supported, and you feel comfortable, and breathing

1218
04:25:04.280 --> 04:25:13.680
is really easy, and you feel you feel confident in

1219
04:25:13.799 --> 04:25:15.959
how you look as well. So there's none of that

1220
04:25:16.159 --> 04:25:22.879
issue of body problems or shyness, because I'm a professional

1221
04:25:24.120 --> 04:25:30.440
and this is a therapy session, so none of that

1222
04:25:30.600 --> 04:25:40.440
stuff matters on whatsoever. This is about you. This is

1223
04:25:40.520 --> 04:25:48.799
about how you feel and how you can enjoy that

1224
04:25:49.040 --> 04:25:54.920
sense of comfort and relaxation that comes from letting go

1225
04:25:55.440 --> 04:26:00.760
and allowing my hands and my fingers to relax you

1226
04:26:03.639 --> 04:26:12.319
by messaging your body. So I want to start off

1227
04:26:12.559 --> 04:26:17.440
just by placing my hands on the back of your head,

1228
04:26:18.879 --> 04:26:24.239
just gently, just so you can feel my hands feel

1229
04:26:24.360 --> 04:26:31.079
like really on you. So you can maybe feel the

1230
04:26:31.159 --> 04:26:33.360
warmth of my hands on the back of your head.

1231
04:26:37.040 --> 04:26:40.559
With my hands to the side of your head, not pressing,

1232
04:26:40.719 --> 04:26:47.040
but just holding there very gently, maybe over your ears,

1233
04:26:47.600 --> 04:26:50.559
and a little bit on your face, just so you

1234
04:26:50.680 --> 04:26:57.120
can feel my hands so you can become accustomed.

1235
04:26:58.120 --> 04:26:58.559
To them.

1236
04:27:07.200 --> 04:27:09.159
And now I put my hands on the back of

1237
04:27:09.239 --> 04:27:16.760
your head again and gently let them slide down onto

1238
04:27:16.799 --> 04:27:26.639
the back of your neck. You can feel my hands

1239
04:27:33.479 --> 04:27:36.440
gently stroking the back of your neck to start with,

1240
04:27:41.040 --> 04:27:45.040
just so you can get used to the feeling of

1241
04:27:45.159 --> 04:27:52.680
my hands on your skin, get accustomed to realize that

1242
04:27:53.200 --> 04:28:03.280
you're safe and it's all good. It's all fine, and

1243
04:28:03.319 --> 04:28:07.440
I'm want to start gently massaging the muscles in the

1244
04:28:07.520 --> 04:28:23.440
back of your neck with both hands. And this is

1245
04:28:23.479 --> 04:28:29.760
a very trusting situation really, because our necks are so

1246
04:28:30.079 --> 04:28:35.079
fragile and to have someone have their hands around your

1247
04:28:35.200 --> 04:28:40.079
neck in that way can sometimes be problematic for people,

1248
04:28:41.319 --> 04:28:45.760
which is why massages are quite good, because it allows

1249
04:28:45.840 --> 04:28:55.799
you to relax and to get in touch with trust,

1250
04:29:00.120 --> 04:29:12.639
to feel peaceful and calm. There's a massage the sides

1251
04:29:12.760 --> 04:29:20.760
of your neck, gently moving from the bottom of your neck.

1252
04:29:22.520 --> 04:29:25.000
It would be sort of near where your shoulders start,

1253
04:29:25.079 --> 04:29:32.159
I guess, all the way up to your jaw your ears,

1254
04:29:32.600 --> 04:29:38.319
kind of area on the side of your neck. Of course,

1255
04:29:38.360 --> 04:29:40.879
it's a lot longer than the front of your neck.

1256
04:29:53.879 --> 04:30:01.520
And massaging the back of your neck, especially that area

1257
04:30:01.760 --> 04:30:10.639
where perhaps we hold tension, and as that area's message,

1258
04:30:11.000 --> 04:30:15.079
you can actually feel a sense of release in the

1259
04:30:15.159 --> 04:30:23.040
back of your neck and maybe you can breathe it

1260
04:30:23.120 --> 04:30:29.079
out as well. Notice how it feels. Notice how you feel.

1261
04:30:38.959 --> 04:30:42.600
They're moving down to that area between your neck and

1262
04:30:42.680 --> 04:30:52.799
your shoulders, that musty area, starting to message that area

1263
04:30:52.879 --> 04:30:57.200
on both sides. I mean this would be the area

1264
04:30:57.319 --> 04:30:59.799
that a lot of people would message if they were

1265
04:31:00.040 --> 04:31:05.319
they give you like a shoulder message, even that's not

1266
04:31:05.520 --> 04:31:09.040
technically the shoulders, but it's all the muscles that lead

1267
04:31:09.120 --> 04:31:15.200
to the shoulders from the neck and a game that

1268
04:31:15.360 --> 04:31:22.319
can hold tension and stress. And when massaged sometimes a

1269
04:31:22.440 --> 04:31:29.719
nice deep message is useful, and you decide how deep

1270
04:31:30.399 --> 04:31:47.600
that message is, and just allow my knuckles just to

1271
04:31:47.760 --> 04:31:52.280
dig in to get to those muscles and to ready

1272
04:31:55.760 --> 04:32:04.079
relaxed and all the time being firm yet gentle with

1273
04:32:04.280 --> 04:32:22.879
you and just stroking down the area to your actual shoulders,

1274
04:32:25.159 --> 04:32:34.760
moving to the muscles of your shoulders, and maybe initially

1275
04:32:35.000 --> 04:32:39.000
just pulling up the shoulders a little bit off the

1276
04:32:39.159 --> 04:32:42.760
table just to give you a little bit of a stretch,

1277
04:32:44.760 --> 04:32:53.600
very gently, and you've got the muscles at the front

1278
04:32:53.680 --> 04:33:05.560
of your shoulders, the side and the back. Again, this

1279
04:33:05.759 --> 04:33:09.560
is a part that can really take quite a bit

1280
04:33:09.599 --> 04:33:17.759
of pressure, quite a bit of needing. If if you

1281
04:33:17.880 --> 04:33:26.040
wish to really release the tension to really get into

1282
04:33:26.159 --> 04:33:32.360
those muscles and you can let your fingers in there,

1283
04:33:33.439 --> 04:33:39.000
they can feel really nice. Sometimes it's just being stroked

1284
04:33:39.119 --> 04:33:49.639
gently or being messaged quite strongly can all be beneficial.

1285
04:33:51.279 --> 04:33:59.279
To the real oversation with the muscles in your shoulders.

1286
04:34:09.200 --> 04:34:19.000
Now you move down your arms. We do one arm

1287
04:34:19.080 --> 04:34:29.040
at a time, Starting with your right arm. What I'll

1288
04:34:29.119 --> 04:34:33.680
do is I just lift your arm up, just hold

1289
04:34:33.759 --> 04:34:39.439
it to the side of you. Don't words still be attached,

1290
04:34:41.400 --> 04:34:56.119
and I just message the tops of your arms all

1291
04:34:56.119 --> 04:35:13.799
the way down to your forearms into your wrists, gently

1292
04:35:14.159 --> 04:35:27.080
massaging that part, the softer part, which is the underpart

1293
04:35:27.159 --> 04:35:33.159
of the arm, which leads to the crease in your elbow.

1294
04:35:33.720 --> 04:35:49.159
The inside it's much more sensitive skin. Sometimes just having

1295
04:35:49.240 --> 04:36:08.599
that stroked feel really nice, pleasurable and relaxing. Now moving

1296
04:36:08.759 --> 04:36:22.360
down to your right hand, just holding your hand in

1297
04:36:22.560 --> 04:36:32.360
both of my hands, just pressing gently on the back

1298
04:36:32.439 --> 04:36:43.439
of your hand, stretching your fingers ever so lightly, at

1299
04:36:43.479 --> 04:36:58.279
the same time pressing down and messaging each finger, and

1300
04:36:58.400 --> 04:37:09.000
then starting to mess the palms of the hand. Just

1301
04:37:09.240 --> 04:37:20.400
turning the hand gently, stretching it gently, and actually having

1302
04:37:20.479 --> 04:37:28.880
your handheld can really be an emotional experience. Sometimes, even

1303
04:37:28.959 --> 04:37:34.200
if it is a stranger, someone you don't know very well,

1304
04:37:35.200 --> 04:37:42.319
like a massage person or a therapist. Maybe because it's intimate,

1305
04:37:50.040 --> 04:38:02.840
you can feel nice, you can feel safe and as

1306
04:38:02.880 --> 04:38:05.840
I put that right arm back down where it was.

1307
04:38:11.560 --> 04:38:18.439
I did the same with your left arm, exactly the same,

1308
04:38:23.159 --> 04:38:28.159
massaging the muscles in your arm all the way down.

1309
04:38:29.400 --> 04:38:41.720
Do you arrest, stroking the inside of your arm, just

1310
04:38:41.799 --> 04:38:55.400
being gentle, was as firm as you require, and then

1311
04:38:55.520 --> 04:39:11.959
massaging your left hand, stretching the fingers, gently massaging the

1312
04:39:12.200 --> 04:39:31.639
palm of your left hand. You feel so so relaxing,

1313
04:39:39.319 --> 04:39:57.080
so comforting, and I just wrest your left arm back down.

1314
04:40:04.400 --> 04:40:10.720
The start to massage your back, the biggest part of

1315
04:40:10.799 --> 04:40:22.200
your body, starting at the top, starting again where you

1316
04:40:22.279 --> 04:40:26.080
already have been, the area at the top in between

1317
04:40:26.159 --> 04:40:33.080
your shoulders, near your neck. Going back and massage in

1318
04:40:33.119 --> 04:40:45.200
the area again, but this time moving downwards, taking it downward.

1319
04:40:45.400 --> 04:40:53.279
Stroke to the middle of your back, working from the

1320
04:40:53.680 --> 04:41:04.000
outside inwards, massage in that your back, but the outsides

1321
04:41:04.319 --> 04:41:15.119
of your back parts where your arms will maybe rest against,

1322
04:41:22.240 --> 04:41:27.680
almost the path that connects your front to your back.

1323
04:41:37.319 --> 04:41:46.040
Just messaging down firmly but gently, as firm as you want,

1324
04:41:49.479 --> 04:41:53.880
moving down, and then moving across a little bed, moving

1325
04:41:53.959 --> 04:41:59.840
all the way down again, be very gentle, yet firm

1326
04:42:00.200 --> 04:42:12.080
less you choose eventually get to the spine. We can

1327
04:42:12.240 --> 04:42:17.080
message the muscles and either side of your spine from

1328
04:42:17.119 --> 04:42:22.720
the top of your neck all the way down to

1329
04:42:22.840 --> 04:42:31.639
your lower back. We can do that a few times.

1330
04:42:34.680 --> 04:42:41.639
Sometimes people use the knuckle or the you know, the

1331
04:42:41.880 --> 04:42:46.360
two fingers and just go either side of the spine

1332
04:42:47.639 --> 04:42:51.360
almost just push down, go all the way down to

1333
04:42:51.479 --> 04:42:59.439
the bottom of the spine, each time releasing tension and

1334
04:42:59.680 --> 04:43:08.759
open up the body, stretching your body so that you

1335
04:43:09.000 --> 04:43:27.240
feel more relaxed but at the same time rejuvenated. And

1336
04:43:27.400 --> 04:43:30.720
now I'm going to move to one side, to your

1337
04:43:30.840 --> 04:43:39.880
right side, and from the bottom of your ribs to

1338
04:43:40.080 --> 04:43:46.000
your pelvis, I'm going to message that area of your back.

1339
04:43:47.959 --> 04:43:51.080
I'll stretch over the other side and I will pull

1340
04:43:51.240 --> 04:43:57.639
the muscles gently and massage and push from one end

1341
04:43:58.159 --> 04:44:02.680
that side or way to my side to the middle

1342
04:44:02.759 --> 04:44:08.520
of fact to where your spine is, massaging that side

1343
04:44:08.560 --> 04:44:12.919
of your spine the opposite side to where I'm standing.

1344
04:44:15.279 --> 04:44:21.279
It's almost like kneading bread. There's that big area which

1345
04:44:21.400 --> 04:44:33.159
is firm yet lots there to message. Potentially one of

1346
04:44:33.200 --> 04:44:39.840
the most important places to actually have a message, because

1347
04:44:39.919 --> 04:44:45.759
you really feel it. You really feel the release and

1348
04:44:45.919 --> 04:44:54.080
the pleasure of having your lower back massaged. It releases

1349
04:44:54.439 --> 04:45:02.720
so much from your body that's not useful, starting a

1350
04:45:02.880 --> 04:45:08.959
healing process which will continue long after this recording is over.

1351
04:45:18.279 --> 04:45:21.159
The message in this part of your body not only

1352
04:45:21.279 --> 04:45:26.040
feels really good for you, it's actually fun to do

1353
04:45:27.479 --> 04:45:33.159
because it is, as I said, like kneading bread, it's

1354
04:45:33.240 --> 04:45:37.080
a part that you can really get hold of and

1355
04:45:37.279 --> 04:45:50.880
really massage deeply. If that's your choice. They're not going

1356
04:45:50.959 --> 04:45:52.959
to move over to the other side of your body

1357
04:45:53.439 --> 04:46:02.159
and do the same with the opposite part of your

1358
04:46:02.279 --> 04:46:09.319
lower back. Kneeding and messaging from your side or a

1359
04:46:09.400 --> 04:46:16.520
way to the middle of your back where your spine

1360
04:46:16.680 --> 04:46:30.400
is pressing and kneading firm and gentle at the same time.

1361
04:46:32.360 --> 04:46:44.880
It feels so releasing this mixture of pleasure, comfort, release, calmness,

1362
04:46:45.240 --> 04:46:56.880
relaxation or mixed together. Plus there's that feeling from your

1363
04:46:56.959 --> 04:47:02.080
stomach as it's being stretched. Even though you're in your

1364
04:47:02.200 --> 04:47:06.479
stomach now, you can feel it being stretched because that

1365
04:47:06.639 --> 04:47:18.040
whole area is connected to your stomach. Now we're going

1366
04:47:18.080 --> 04:47:23.000
to move or move further up to your top of

1367
04:47:23.080 --> 04:47:29.360
your body and we do the same this time, starting

1368
04:47:30.720 --> 04:47:37.000
with your upper back. Put my hands forward over and

1369
04:47:37.159 --> 04:47:44.520
massive massage in that area up to your spine from

1370
04:47:44.599 --> 04:47:48.759
the side of your body up to your spine, so

1371
04:47:48.880 --> 04:47:55.200
some of that message area, that muscle tissue or whatever

1372
04:47:55.439 --> 04:48:01.000
fatty tissue even will be possibly from your chest because

1373
04:48:01.000 --> 04:48:04.840
it's all connected. The chest and the back connect together.

1374
04:48:08.040 --> 04:48:11.279
I'm going to be massaging and just pulling some of

1375
04:48:11.400 --> 04:48:19.360
that skin from your side up and massaging the area

1376
04:48:22.319 --> 04:48:26.479
of your upper back all the way to your spine,

1377
04:48:30.919 --> 04:48:33.119
and then I'll move down a bit and I'll continue

1378
04:48:33.759 --> 04:48:36.479
with the middle of your back, doing exactly the same

1379
04:48:36.599 --> 04:48:54.159
thing as gentle, as deep as you choose. Now, I'll

1380
04:48:54.240 --> 04:48:58.799
move the other side again and do the exact same

1381
04:48:59.000 --> 04:49:02.959
thing with the top of your back on the other side,

1382
04:49:04.040 --> 04:49:18.119
from pretty much underneath your arm area really to your spine,

1383
04:49:23.159 --> 04:49:29.799
and then continue in that all the way down, including

1384
04:49:29.959 --> 04:49:46.919
your lower your middle of your back. I'm gonna go

1385
04:49:47.400 --> 04:49:53.639
to your thighs, the backs of your thighs, and the

1386
04:49:53.840 --> 04:50:03.759
side of your thighs, starting with your right leg. Massage

1387
04:50:03.840 --> 04:50:13.439
in the back and the sides of your thighs gently

1388
04:50:13.720 --> 04:50:19.599
and firmly. There's a lot of muscles there. It's an

1389
04:50:19.639 --> 04:50:23.200
area that can be very tense at times and maybe

1390
04:50:23.919 --> 04:50:26.360
needs a little bit more pressure than the rest of

1391
04:50:26.439 --> 04:50:35.040
the body that's up to you. You can gently stroke

1392
04:50:35.159 --> 04:50:42.080
the back of your legs where you know, opposite your

1393
04:50:42.159 --> 04:50:50.000
knee joint or underneath your knee joint, very sensitive, gentle area.

1394
04:50:56.959 --> 04:51:04.319
And then working down to your calfmuscles. Massage in your

1395
04:51:04.439 --> 04:51:13.799
calf muscles thoroughly and deeply, if you choose, using both

1396
04:51:13.959 --> 04:51:32.919
hands fingers, digging deep to your ankles. In the back

1397
04:51:33.000 --> 04:51:39.639
of your back of your ankles, just gently massage in

1398
04:51:39.720 --> 04:51:51.799
that area, maybe lifting the leg and stretching.

1399
04:51:51.400 --> 04:51:51.919
A little bit.

1400
04:52:02.080 --> 04:52:17.439
Moving to the right foot, massaging the bottom of your

1401
04:52:17.479 --> 04:52:32.959
feet and the size of your feet gently but firm

1402
04:52:33.080 --> 04:52:44.279
enough so they don't tickle. Just allow the pleasure that

1403
04:52:44.400 --> 04:52:50.520
you get from having your feet message to just overtake

1404
04:52:50.599 --> 04:52:59.479
you as I continue to message your feet, the bottoms

1405
04:52:59.520 --> 04:53:06.799
of your feet, eat the sides your arches, your heel.

1406
04:53:09.200 --> 04:53:11.439
You can put a lot of pressure into your heel

1407
04:53:12.240 --> 04:53:17.240
and it feels amazing, Yet the arches need to be

1408
04:53:17.319 --> 04:53:29.040
a bit more gentle. Stretching your toes gently and message

1409
04:53:29.119 --> 04:53:35.159
in the bottoms of your toes with my fingers, each

1410
04:53:35.279 --> 04:53:48.919
one individually. Moving over to the left leg to do

1411
04:53:49.080 --> 04:53:57.799
exactly the same thing, starting at the top of the thighs.

1412
04:54:00.119 --> 04:54:02.599
Work in the back of the thighs and the sides,

1413
04:54:04.240 --> 04:54:14.639
massaging deeply and gently the whole area, working all the

1414
04:54:14.680 --> 04:54:27.479
way down. And this is an area that maybe you

1415
04:54:27.599 --> 04:54:35.919
could like to spend more time relaxing and massaging. Perhaps,

1416
04:54:36.840 --> 04:54:41.360
if you wanted, I could make a future recording. I

1417
04:54:41.400 --> 04:54:50.159
want to spend more time on one particular area. As

1418
04:54:50.200 --> 04:55:02.319
you move down to your calf muscles. Massage in your

1419
04:55:02.479 --> 04:55:18.799
calf muscles firmly and gently, down your ankle into your feet.

1420
04:55:20.639 --> 04:55:26.360
Massage in the backs of your feet, the bottoms of

1421
04:55:26.439 --> 04:55:36.479
your feet, stretching your toes and massage in each toe individually.

1422
04:55:39.080 --> 04:55:44.799
And the feeling of pleasure and release. The experience with

1423
04:55:45.000 --> 04:56:06.919
your having your feet massaged feels really good. Now she

1424
04:56:07.159 --> 04:56:18.520
turn over in your mind. Laying on your back, I'm

1425
04:56:18.599 --> 04:56:32.040
just going to start again your neck area, in your shoulders,

1426
04:56:36.040 --> 04:56:46.799
just to get back in touch with that area. Unless

1427
04:56:46.840 --> 04:56:58.439
you move up, I can clean my hands, make them

1428
04:56:58.479 --> 04:57:04.119
more fresh. Is Now I'm gonna message your face gently,

1429
04:57:08.520 --> 04:57:19.759
starting off with your forehead. Your eyes are closed, you

1430
04:57:19.840 --> 04:57:25.759
can just stretch your eyes a little bit, pushing up

1431
04:57:25.840 --> 04:57:43.000
on your eyebrows. Just massaging around your scalp, massaging down

1432
04:57:44.000 --> 04:57:58.000
your cheeks, around your ears, into your chaw gently the

1433
04:57:58.200 --> 04:57:59.439
sides of your neck.

1434
04:58:03.439 --> 04:58:03.680
Chin.

1435
04:58:14.959 --> 04:58:22.639
They're just moving down, trting your neck down to your chest,

1436
04:58:26.439 --> 04:58:30.479
starting by message in the very top of your chest

1437
04:58:34.319 --> 04:58:39.560
where the collar bone is. Give a side of the collarbone,

1438
04:58:48.000 --> 04:58:51.240
and they just message in the hole of the chest,

1439
04:59:00.439 --> 04:59:12.479
moving the chest around. Because it's quite a large area,

1440
04:59:14.400 --> 04:59:21.840
you can move from one side to the next, moving

1441
04:59:22.240 --> 04:59:33.240
my hands underneath pretty much with your arms up, stretching up,

1442
04:59:35.400 --> 04:59:38.439
stretching some of the muscles of your back in the process,

1443
04:59:43.720 --> 04:59:52.400
moving up over your chest, and they're moving down again,

1444
05:00:05.119 --> 05:00:10.599
then allowing my hands the just massage gently and slide

1445
05:00:10.919 --> 05:00:17.439
down towards your stomach, starting in the middle of your chest,

1446
05:00:20.880 --> 05:00:27.759
and then gradually my hands moving apart and massaging and

1447
05:00:28.000 --> 05:00:37.479
sliding at the same time, moving down to just below

1448
05:00:37.560 --> 05:00:52.680
your red cage, moving down and then messaging up again,

1449
05:00:55.479 --> 05:01:03.360
giving your chest all the attention that it needs to

1450
05:01:03.560 --> 05:01:15.759
feel completely relaxed, remembering them. I'm also going to be

1451
05:01:15.919 --> 05:01:21.919
focusing on your sides as well, an area that really

1452
05:01:22.200 --> 05:01:29.759
doesn't get much attention but feels really good when it's massaged.

1453
05:01:34.680 --> 05:01:38.680
Just stroking my hands down the sides of your body,

1454
05:01:42.479 --> 05:01:45.919
just below your arms all the way down to your hips.

1455
05:01:55.560 --> 05:02:01.560
Now moving to your stomach area. We're gonna stand on

1456
05:02:01.639 --> 05:02:04.200
one side of you like I did when I did

1457
05:02:04.279 --> 05:02:10.520
your lawer back. I'm gonna do a similar process of

1458
05:02:10.759 --> 05:02:25.560
just stretching the muscles from your side, gently massaging from

1459
05:02:25.639 --> 05:02:26.599
one side.

1460
05:02:26.360 --> 05:02:26.959
To the next.

1461
05:02:29.279 --> 05:02:29.720
Move in.

1462
05:02:32.279 --> 05:02:36.479
The whole area from below your ribs all the way

1463
05:02:36.560 --> 05:02:47.000
down to below your belly button, and I'm gonna move

1464
05:02:47.119 --> 05:02:50.119
around to the other side of you and repeat that

1465
05:02:56.759 --> 05:03:10.759
process of relaxing deeply, calmly. You feel loose, you feel free.

1466
05:03:13.159 --> 05:03:17.840
And there's something about having your stomach message that's different

1467
05:03:17.919 --> 05:03:24.759
from any other part because we do have a tendency

1468
05:03:25.360 --> 05:03:29.240
of holding a different kind of stress in your stomach

1469
05:03:30.680 --> 05:03:38.520
that we may not be aware of. There's an ol

1470
05:03:38.680 --> 05:03:45.959
message your stomach. In front of your stomach, they can

1471
05:03:46.279 --> 05:03:57.599
circles around your belly, buttom thing going the other way around.

1472
05:04:04.200 --> 05:04:10.720
The gentleness and a freedom that comes from feeling how

1473
05:04:10.840 --> 05:04:20.959
you're feeling. As I now move down the tops of

1474
05:04:21.080 --> 05:04:28.080
your thighs muscles, massaging them, and I can do this

1475
05:04:29.080 --> 05:04:37.319
to your legs at the same time, pressing down massaging

1476
05:04:37.840 --> 05:04:43.400
deeply those muscles in your thighs. The front of your thighs,

1477
05:04:48.840 --> 05:04:54.400
and moving down to your knees, gently massaging your knees,

1478
05:04:59.599 --> 05:05:05.639
s heading down your shins, putting pressure on either side

1479
05:05:05.680 --> 05:05:17.880
of your shin gently softly but firmly, moving down to

1480
05:05:18.040 --> 05:05:32.919
your ankles, stroking the tops of your feet, and then

1481
05:05:33.080 --> 05:05:39.680
with each foot in each hand, just gently messaging the

1482
05:05:39.799 --> 05:05:47.919
whole of the foot, the top, the bottom, your heel,

1483
05:05:48.400 --> 05:05:56.200
your ankle, your toes, messaging every part of your feet.

1484
05:06:01.200 --> 05:06:07.240
Feel so good, just to let go and enjoy the process.

1485
05:06:12.919 --> 05:06:31.759
Enjoy feeling so deeply relaxed. So much comfort and so

1486
05:06:31.959 --> 05:06:48.720
many feelings come just from touching your skin. And you

1487
05:06:48.840 --> 05:06:55.040
can just lie there for as long as you choose,

1488
05:06:59.040 --> 05:07:08.520
enjoying the feeling of deep comfort from being massaged.

1489
05:07:10.479 --> 05:07:10.840
By me.

1490
05:07:18.000 --> 05:07:43.840
Enjoy feeling deep And all we're gonna do is blow

1491
05:07:43.880 --> 05:08:00.400
out some candles. In your mind, going to be a

1492
05:08:00.639 --> 05:08:13.439
hundred candles, and you're going to blow each one out individually,

1493
05:08:15.240 --> 05:08:22.919
one by one, starting at one hundred. As I count

1494
05:08:23.000 --> 05:08:34.840
down all the way down to one, and each time

1495
05:08:35.240 --> 05:08:44.240
I say a number, you can imagine that candle in

1496
05:08:44.360 --> 05:08:51.000
front of you, and I'd like you to actually physically

1497
05:08:55.360 --> 05:09:11.560
generally blow that candle out, just so it's not big blows,

1498
05:09:11.959 --> 05:09:25.799
just a gentle, and that candle will extinguish. And then

1499
05:09:25.959 --> 05:09:33.200
I'll say the next number, So we moved down, and

1500
05:09:33.360 --> 05:09:45.639
you can just blow that one out as well. And

1501
05:09:45.799 --> 05:09:55.720
as we move down the numbers, you'll find yourself feeding

1502
05:09:56.159 --> 05:09:58.040
more and more relaxed.

1503
05:10:01.040 --> 05:10:01.880
If you need.

1504
05:10:03.360 --> 05:10:12.599
To sleep, you'll also find yourself becoming incredibly tired and sleepy.

1505
05:10:16.479 --> 05:10:23.919
In fact, you may struggle to blow out all one

1506
05:10:24.080 --> 05:10:40.919
hundred of these candles as you feel more and more

1507
05:10:41.279 --> 05:11:09.200
deeply relaxed, more and more deeply tired, And the further

1508
05:11:09.560 --> 05:11:19.240
you go down, the more your mind starts to drift.

1509
05:11:25.639 --> 05:11:32.080
You may find that you stop listening to me after

1510
05:11:32.200 --> 05:11:45.360
a while. And even though that maybe background sounds where

1511
05:11:45.400 --> 05:11:56.479
you are, you'll be aware of those sounds at the moment,

1512
05:12:01.799 --> 05:12:17.159
being may start to just not even notice them at

1513
05:12:17.240 --> 05:12:33.599
all because they're unimportant. Where I am, I've got the

1514
05:12:33.799 --> 05:12:40.919
sounds of the birds. There's horrors, the pigeon who likes

1515
05:12:41.000 --> 05:12:47.880
to say hello. Sometimes there's the old playe that goes by.

1516
05:12:50.759 --> 05:12:51.319
Maybe.

1517
05:12:53.400 --> 05:13:04.279
Traffic and trains in the distance, But none of that

1518
05:13:04.599 --> 05:13:18.720
scenes important whatsoever. Or candles you blow out, the less

1519
05:13:18.840 --> 05:13:35.720
important anything is, or candles you blow out. The fur

1520
05:13:36.560 --> 05:13:59.479
seemed to move away, sounds general date, days, stuff seems

1521
05:14:00.240 --> 05:14:14.040
just move away on its side. You feel more.

1522
05:14:16.400 --> 05:14:21.560
Calma with every.

1523
05:14:21.599 --> 05:14:42.319
Candle blow out, guiding the next number, did you hear

1524
05:14:42.479 --> 05:14:53.360
me say? And then you blow that candle out too?

1525
05:15:01.520 --> 05:15:26.000
So easy, so simple. I'm gonna start by introducing the first.

1526
05:15:27.319 --> 05:15:27.799
Candle.

1527
05:15:31.360 --> 05:15:43.599
This is a hundred. First candle, this is one hundred.

1528
05:15:48.479 --> 05:16:03.720
When you blow that candle out, you'll find immediately light

1529
05:16:05.799 --> 05:16:17.639
change in how you feel, as well as the real

1530
05:16:17.959 --> 05:16:39.599
sense of positivity growing revein you, Relaxation and sleepiness expanding.

1531
05:16:48.400 --> 05:17:18.279
Starting with one hundred, I can't do now, nineteen nine,

1532
05:17:36.720 --> 05:19:13.240
candle ninety eight, Can do ninety seven, ninety six, camp

1533
05:19:18.439 --> 05:21:14.159
ninety five, ninety four, candle ninety three, ninety two, Good

1534
05:21:14.319 --> 05:23:19.319
Nights one, can ninety eight, two nine eight eight eight

1535
05:24:04.880 --> 05:26:19.080
eight eight five E eighty two.

1536
05:27:26.439 --> 05:27:27.200
Seven two.

1537
05:27:35.520 --> 05:29:14.000
Two USUI.

1538
05:29:12.200 --> 05:30:05.279
Can seventy nine, candle seventy eight, candle seventy seven, candle

1539
05:30:08.959 --> 05:31:11.319
seventy six, candle seventy five, candle seventy four, candle seventy three,

1540
05:31:23.240 --> 05:32:26.200
candle seventy two, candle seventy one and seventy one, and

1541
05:32:30.479 --> 05:33:24.880
seventy and sixty nine candle sixty eight, candle sixty seven,

1542
05:33:38.599 --> 05:34:43.360
candle sixty five, candle sixty four, candle sixty four, candle

1543
05:34:44.040 --> 05:36:46.400
sixty three, candle sixty sixty one, sixty fifty nine and

1544
05:36:49.840 --> 05:38:32.759
fifty eight, fiftyn fifty six, candle fifty five, candle fifty four,

1545
05:38:55.000 --> 05:39:48.360
handle fifty three and fifty two. Can do fifty two,

1546
05:40:20.799 --> 05:42:29.319
can toe fifty one, candle fifty candle forty nineh came

1547
05:42:33.799 --> 05:44:25.200
food h eight, forty seven, candle forty six, candle forty five,

1548
05:44:57.319 --> 05:47:07.759
forty two two What do you want? Four thirty nine,

1549
05:47:46.000 --> 05:49:50.959
ser eight came to thirty seven, candle thirty five, canto

1550
05:49:55.959 --> 05:51:57.520
thirty four, two thirty three, candle thirty one, candle.

1551
05:52:01.240 --> 05:53:17.919
Seven and.

1552
05:53:21.560 --> 05:55:06.200
Two one ten nine witch she ate into twenty seven,

1553
05:55:44.200 --> 05:56:27.080
twenty six, can't.

1554
05:56:32.080 --> 05:56:33.880
Wit five.

1555
05:57:12.080 --> 05:57:21.560
And two four.

1556
05:57:55.200 --> 06:00:37.720
And twenty thirty cant wit and wit to wait, yes,

1557
06:01:02.599 --> 06:02:51.759
can't do, n can do seven six day.

1558
06:03:49.080 --> 06:06:48.439
Fourt ye.

1559
06:08:05.599 --> 06:14:30.479
No jamed eight sham si two candle or let go

1560
06:14:32.000 --> 06:14:38.159
of all of those thoughts, worries, concerns about the past,

1561
06:14:40.000 --> 06:14:44.520
thoughts about the future, and even things you've been thinking

1562
06:14:44.560 --> 06:14:52.159
about today. Just let it all go because none of

1563
06:14:52.200 --> 06:15:02.080
it is useful in this moment. This is your opportunity

1564
06:15:06.680 --> 06:15:21.279
to just focus on feeling relaxed, allowing yourself to get

1565
06:15:21.360 --> 06:15:30.759
in touch with that natural sense of peace that we

1566
06:15:30.959 --> 06:15:37.680
all have within us. It's available for everyone. It just

1567
06:15:37.799 --> 06:15:42.919
sometimes takes a little bit of effort to set up

1568
06:15:43.080 --> 06:15:48.959
the right time and place in order for you to

1569
06:15:49.360 --> 06:15:58.240
just let go. Because when you do decide to let

1570
06:15:58.360 --> 06:16:03.520
go and relax, that's what your body starts to do

1571
06:16:06.799 --> 06:16:14.279
because you've chosen, You've chosen to just allow your body

1572
06:16:14.720 --> 06:16:22.919
to unwind and your mind starts to slow down. And

1573
06:16:23.040 --> 06:16:27.880
it's a nice feeling. It's a nice feeling at the beginning,

1574
06:16:28.119 --> 06:16:36.840
just to know that you have chosen to decide to

1575
06:16:37.000 --> 06:16:44.799
relax deeply, and because you've made that decision, your body

1576
06:16:46.159 --> 06:16:52.040
or just follow suit, because sometimes all the muscles in

1577
06:16:52.159 --> 06:16:57.880
your body need is just permission from you to relax.

1578
06:17:01.880 --> 06:17:06.720
Because so often we're busy, we're going from here to there,

1579
06:17:06.880 --> 06:17:12.639
we're walking around and we're doing stuff, and the body

1580
06:17:12.720 --> 06:17:20.759
doesn't have any time or space to really relax deeply.

1581
06:17:24.240 --> 06:17:26.880
So it kind of waits for you to lead the way,

1582
06:17:29.000 --> 06:17:39.080
waits for your permission. And when you do give your permission,

1583
06:17:40.759 --> 06:17:43.279
when you give the say so, when you say okay,

1584
06:17:44.560 --> 06:17:51.639
it's time for your body to let go completely and

1585
06:17:51.759 --> 06:18:03.200
relax totally. Your body just follows so like a breath

1586
06:18:03.279 --> 06:18:12.360
of relief. Ah, God, I can now relax and feeling

1587
06:18:13.360 --> 06:18:16.599
at the end of a day of very physical day

1588
06:18:16.759 --> 06:18:20.439
that you may experience in the past, where you get

1589
06:18:20.560 --> 06:18:24.400
home and you just sit down on a chair, maybe

1590
06:18:24.439 --> 06:18:28.959
you kick your shoes off and not. Ah, feels so nice.

1591
06:18:30.840 --> 06:18:33.520
I know that you don't have to get up again

1592
06:18:34.959 --> 06:18:38.080
for a little while at least, and if you choose,

1593
06:18:38.240 --> 06:18:40.680
you can just sit there for maybe an hour to

1594
06:18:43.400 --> 06:18:55.639
feels blissful. And just by sitting down like that, your

1595
06:18:55.680 --> 06:19:01.400
body knows that it's time to relax. Your body has

1596
06:19:01.479 --> 06:19:08.319
been given permission from you because it's a mindset in

1597
06:19:08.439 --> 06:19:19.479
your mind, you're prepared to let go of everything and

1598
06:19:20.439 --> 06:19:28.840
just completely allow all the stress of your body to evaporate.

1599
06:19:32.520 --> 06:19:36.080
An intensions can just gradually.

1600
06:19:38.119 --> 06:19:38.479
Vanish.

1601
06:19:45.000 --> 06:19:56.680
It's almost like magic, really, because that sense of relaxation

1602
06:19:57.000 --> 06:20:02.840
in your body, it's a very new natural state. It's

1603
06:20:02.959 --> 06:20:07.680
not something unusual. It may feel unusual when you first

1604
06:20:07.759 --> 06:20:12.439
start to relax, if you if you haven't really spent

1605
06:20:12.520 --> 06:20:16.639
a lot of time focusing and giving yourself this space

1606
06:20:16.840 --> 06:20:22.360
to let go completely and relax may seem almost alien,

1607
06:20:24.240 --> 06:20:30.119
but it isn't. It's actually the most natural thing in

1608
06:20:30.240 --> 06:20:40.439
the world to let go completely, to relax totally, the

1609
06:20:40.599 --> 06:20:51.520
most natural thing in the world to allow yourself to

1610
06:20:51.840 --> 06:20:59.599
feel really calm in your mind. And it is almost

1611
06:21:00.279 --> 06:21:07.360
like a literal unwinding. It's like you press a button

1612
06:21:10.000 --> 06:21:16.400
and all the tension just releases, and it's like a wheel,

1613
06:21:16.759 --> 06:21:21.000
like a cog, like the inside of the clock, just unwinding.

1614
06:21:21.639 --> 06:21:25.560
And it's almost like you could see the little wind

1615
06:21:25.680 --> 06:21:31.520
up knob that's used just going the opposite way that

1616
06:21:31.599 --> 06:21:37.520
you choose to wind it up, and the energy that

1617
06:21:37.759 --> 06:21:47.959
frenetic stress for energy gradually winding down, losing its power,

1618
06:21:49.279 --> 06:21:56.720
losing its strength. There's a sense of relaxation becomes stronger

1619
06:21:57.919 --> 06:22:07.400
and deeper, and you may find a little more relaxed.

1620
06:22:08.799 --> 06:22:20.119
You feel that your mind starts to wonder, maybe seem

1621
06:22:20.200 --> 06:22:24.479
to stop listening to me for a while, Your mind

1622
06:22:24.639 --> 06:22:29.799
goes somewhere else, and then you realize you're listening to

1623
06:22:29.959 --> 06:22:36.360
me again, and that's just your mind drifting to sleep,

1624
06:22:39.599 --> 06:22:49.759
which is quite natural, because sometimes when we're stressed and tense,

1625
06:22:51.080 --> 06:22:54.479
we're not mean I actually be aware of what we

1626
06:22:54.759 --> 06:23:01.599
need or we physically or emotionally need in this moment.

1627
06:23:04.479 --> 06:23:11.520
But when you allow your body and mind to relax completely.

1628
06:23:12.680 --> 06:23:14.639
And you let go of all.

1629
06:23:14.919 --> 06:23:24.959
Thoughts, concerns, worries, ideas all longo allow them to drop

1630
06:23:25.119 --> 06:23:35.520
onto the floor, you start to get in touch with

1631
06:23:36.279 --> 06:23:48.840
the feelings of such relaxation. Feelings so nice to be

1632
06:23:49.040 --> 06:23:55.720
in touch with the calmness of the different body parts

1633
06:23:55.919 --> 06:24:11.840
as they become and looser. Even your breathing seems easier

1634
06:24:12.520 --> 06:24:21.919
and more natural, effortless as I cool outs through your

1635
06:24:22.080 --> 06:24:32.439
mouth or nose into your lungs, breathing in comforts and relaxation,

1636
06:24:35.040 --> 06:24:41.639
and then just breathing out any excess remain intentional stress

1637
06:24:43.439 --> 06:24:52.000
from every part of your body and mind. As you

1638
06:24:52.119 --> 06:24:57.840
start to focus on your mind, maybe you notice that

1639
06:24:58.159 --> 06:25:06.840
things are come to a standstill, maybe just much much

1640
06:25:07.360 --> 06:25:16.439
lower than before, because your mind is not really needed

1641
06:25:17.959 --> 06:25:25.639
when listening to my voice, which allows your mind to

1642
06:25:25.840 --> 06:25:35.040
relax just as deep as your body. And that's synchronicity

1643
06:25:35.959 --> 06:25:47.279
between the relaxation of your body relaxation of your mind.

1644
06:25:49.599 --> 06:25:59.560
Let you know that feeling completely calm, loose, and relaxed

1645
06:26:02.959 --> 06:26:18.639
is a great healing experience. Fear and has so many

1646
06:26:20.200 --> 06:26:28.959
positive benefits for your body, mind, and your life. To

1647
06:26:29.080 --> 06:26:37.680
be able to lect over everything and to relax completely.

1648
06:26:39.599 --> 06:26:47.680
You know, all parts of your body and mind, even

1649
06:26:47.840 --> 06:27:04.599
your bones arised, all your muscles arelaxed, even the skin.

1650
06:27:04.959 --> 06:27:10.639
That covers your body is relaxed.

1651
06:27:15.759 --> 06:27:17.080
Every hair.

1652
06:27:20.279 --> 06:27:20.639
You have.

1653
06:27:22.400 --> 06:27:40.000
Is also deeply relaxed. And your brain really starts to

1654
06:27:40.240 --> 06:27:42.279
feel the benefits.

1655
06:27:43.599 --> 06:27:43.919
Of this.

1656
06:27:45.520 --> 06:27:57.880
Heathing relaxation. And as you focus on the inside of

1657
06:27:58.000 --> 06:28:03.680
your scalp where your brain is, you can start to

1658
06:28:03.959 --> 06:28:12.520
realize and notice the benefits of your brain relaxing.

1659
06:28:18.040 --> 06:28:19.400
Initial brain.

1660
06:28:20.639 --> 06:28:31.240
Continues to reax sends those messages to the rest of

1661
06:28:31.400 --> 06:28:46.479
your body and to mind to really wax e more deeply,

1662
06:28:49.040 --> 06:29:08.639
relax more completely, let go of any remaining thoughts or concerns,

1663
06:29:10.880 --> 06:29:17.279
allow them just to drop onto the floor because they're

1664
06:29:17.319 --> 06:29:25.880
not a been necessary in this moment, this moment of

1665
06:29:26.200 --> 06:29:57.880
deep relaxation and calmness, filling your brain with deep, concentrated healing, calming, relaxing.

1666
06:30:00.319 --> 06:30:15.520
Every part of your brain feeling so loose and comfortable,

1667
06:30:18.759 --> 06:30:34.400
so relaxed and beheaceful. Your brain feels so light, that's

1668
06:30:34.599 --> 06:30:46.840
so healthy, That sense of deep, deep comfort really does

1669
06:30:48.040 --> 06:31:02.319
allow you to enjoy those ever increasing sensations of comfort.

1670
06:31:04.000 --> 06:31:16.759
That is, spreading throughout your body, relaxing each and every

1671
06:31:17.159 --> 06:31:33.279
muscle of your body, eat deeper and deeper, much more

1672
06:31:34.119 --> 06:31:51.840
deeper than before, much more comfort spreading through your body,

1673
06:31:52.560 --> 06:32:09.319
your mind, be so peaceful and calm, so very very

1674
06:32:10.959 --> 06:32:22.159
peaceful in avery pot of your body. Let it go

1675
06:32:25.720 --> 06:32:50.439
at everything averything, so peaceful, calm, so realix very second

1676
06:32:51.200 --> 06:33:17.000
the posses you feel deep DPA relaxed, dper and dper relax.

1677
06:33:19.479 --> 06:33:23.919
Card so calm.

1678
06:33:27.639 --> 06:33:29.319
Peace for.

1679
06:33:32.159 --> 06:33:41.319
So very piece, from your head down to your tays.

1680
06:33:44.560 --> 06:33:56.959
Such peace and comfort growing all all the time, Such

1681
06:33:57.680 --> 06:34:07.759
peace and comfort effort spreading through your body and mind

1682
06:34:10.279 --> 06:34:27.759
deeper deepert such comforts, spreading and sinking deeper into ay

1683
06:34:28.200 --> 06:34:42.200
muscle of your body. Sudenly you feel amazing, so relaxed,

1684
06:34:45.680 --> 06:34:46.959
so pa, so so.

1685
06:34:51.720 --> 06:34:53.639
So relax.

1686
06:34:57.040 --> 06:35:13.439
And peace letting going. You're going to do a body scan,

1687
06:35:15.240 --> 06:35:21.599
focusing on firstly how you feel in your body, not

1688
06:35:21.759 --> 06:35:27.159
trying to change how you feel, not trying to relax,

1689
06:35:28.439 --> 06:35:33.439
not trying to move away from any discomfort or stress

1690
06:35:33.639 --> 06:35:41.080
or tension, just accepting, observing and accepting how you feel

1691
06:35:42.080 --> 06:35:47.000
in the different parts of your body, just allowing yourself

1692
06:35:48.400 --> 06:35:55.840
to be exactly as you are, to notice to get

1693
06:35:55.919 --> 06:36:04.560
in touch with how you actually feel in this moment.

1694
06:36:07.919 --> 06:36:14.520
I'm going to start off by focusing on your hands.

1695
06:36:19.119 --> 06:36:26.840
Just be aware of your hands. I'd like you to

1696
06:36:27.040 --> 06:36:32.000
move your hands around, just maybe move your fingers a

1697
06:36:32.080 --> 06:36:38.439
little bit. I've been enclosing in your hands very gently,

1698
06:36:40.080 --> 06:36:45.759
just so that you can get in touch with how

1699
06:36:45.880 --> 06:36:59.919
your hands and your fingers feel, very very slow movement.

1700
06:37:08.479 --> 06:37:16.240
Focusing now on your feet, and if you can just

1701
06:37:16.400 --> 06:37:21.759
do kind of an equivalent with your feet you've just

1702
06:37:22.040 --> 06:37:30.439
done with your hands, Maybe turning your ankles, moving your

1703
06:37:30.560 --> 06:37:42.439
feet around, moving your toes gently, only very gently and

1704
06:37:42.759 --> 06:37:54.319
very slowly, noticing the how your feet feel in this moment.

1705
06:38:01.279 --> 06:38:03.240
Focusing now and your eyes.

1706
06:38:06.240 --> 06:38:07.439
I'd like you to just.

1707
06:38:09.040 --> 06:38:14.840
Focus on your eyelids. Maybe you can open and close

1708
06:38:14.919 --> 06:38:19.119
your eyes a couple of times to really get in

1709
06:38:19.319 --> 06:38:23.439
touch with how you feel. When you do close your eyes,

1710
06:38:25.560 --> 06:38:32.000
the muscle changes in your eyes when you do close them,

1711
06:38:34.840 --> 06:38:41.200
maybe raising your eyebrows. It stretches the tops of your eyes,

1712
06:38:44.439 --> 06:38:52.880
perhaps squinting your eyes, scrunching up your eyes, just so

1713
06:38:53.000 --> 06:38:59.840
you can really get in touch with all that spect

1714
06:39:01.400 --> 06:39:20.759
of how your eyes feel right now now focusing on

1715
06:39:20.919 --> 06:39:25.319
your thighs, and you know it just starts you to

1716
06:39:25.919 --> 06:39:35.919
gently tense your thighs, just very very gently, just enough

1717
06:39:37.240 --> 06:39:49.200
so you can become more attuned to the physical sensation

1718
06:39:50.959 --> 06:39:56.119
of your upper legs, the front of your thighs, and

1719
06:39:56.200 --> 06:40:09.560
the backs of your thighs. Noticing and observing how your

1720
06:40:09.759 --> 06:40:24.840
thighs feel right now, moving your focus to the back

1721
06:40:24.919 --> 06:40:31.479
of your neck, just noticing the back of your neck,

1722
06:40:32.959 --> 06:40:38.200
the muscles, and of course they lead to the side

1723
06:40:38.279 --> 06:40:42.400
of your neck. They also lead to the top of

1724
06:40:42.520 --> 06:40:48.759
your back, which leads to your shoulders. So if you

1725
06:40:49.200 --> 06:40:54.919
focus on the back of your neck, maybe you can

1726
06:40:55.880 --> 06:41:01.400
move your head gently upwards as if you're looking up.

1727
06:41:03.360 --> 06:41:08.959
Maybe moving your head down as if you're looking down.

1728
06:41:12.119 --> 06:41:17.000
Perhaps moving your head side to side, right to left,

1729
06:41:19.040 --> 06:41:31.959
only very slowly and very gently, not trying to force anything.

1730
06:41:33.720 --> 06:41:43.439
It has to be very very gentle, just so you can.

1731
06:41:44.919 --> 06:41:46.560
Be more.

1732
06:41:48.200 --> 06:41:57.599
In touch with the feelings, with the sensations, the physical

1733
06:41:59.000 --> 06:42:08.240
sensation of how the back of your neck feels. Right now,

1734
06:42:15.840 --> 06:42:23.799
as we now focus on the tops of your arms,

1735
06:42:26.159 --> 06:42:31.000
the parts where your biceps and your triceps are between

1736
06:42:31.040 --> 06:42:38.759
your elbow and your shoulders, So you focus on those parts.

1737
06:42:39.799 --> 06:42:45.479
The tops of your arms. You may like to just

1738
06:42:46.240 --> 06:42:57.560
tense them, but very very gently and slowly, so you're

1739
06:42:58.040 --> 06:43:05.279
straining or putting any pressure whatsoever.

1740
06:43:06.159 --> 06:43:07.040
On your arms.

1741
06:43:09.759 --> 06:43:17.119
It's just slowly you can gain more of a sense

1742
06:43:17.400 --> 06:43:27.840
of how your upper arms are feeling in this moment.

1743
06:43:31.240 --> 06:43:43.840
Just noticing as you gently, very gently and slowly tighten

1744
06:43:44.080 --> 06:43:54.919
the muscles and then let go. Notice how the tops

1745
06:43:55.000 --> 06:44:10.479
of your arms feel right now, as we now focus

1746
06:44:13.599 --> 06:44:21.200
on your stomach, the area the lower abdomen area below

1747
06:44:21.279 --> 06:44:30.040
your belly button, moving all the way down to your hips,

1748
06:44:31.119 --> 06:44:42.400
just above your grind, maybe you're able to tense these

1749
06:44:42.599 --> 06:44:50.240
muscles in the area very very gently.

1750
06:44:53.279 --> 06:44:54.360
And slowly.

1751
06:45:00.080 --> 06:45:04.439
If that's a difficult thing to do, maybe you can

1752
06:45:04.639 --> 06:45:15.319
just move your body, pushing your stomach up, maybe moving

1753
06:45:15.360 --> 06:45:20.560
a little bit to a side using your hips, just

1754
06:45:21.119 --> 06:45:29.119
so you can get more in tune with how you're

1755
06:45:30.040 --> 06:45:37.959
lower up to an area is feeling.

1756
06:45:40.319 --> 06:45:41.240
In this moment.

1757
06:45:47.840 --> 06:46:10.400
Just noticing the physical sensations of your lower abdomen. As

1758
06:46:10.439 --> 06:46:23.400
you move your attention to your mouth, notice in your

1759
06:46:23.599 --> 06:46:33.720
lips and inside your mouth, your teeth, your gums and

1760
06:46:33.840 --> 06:46:49.639
your tongue, just noticing how your tongue and your mouth feels.

1761
06:46:52.680 --> 06:46:59.959
It may help by moving your tongue around your mouth,

1762
06:47:01.599 --> 06:47:07.799
moving it to your left, maybe pressing it gently against

1763
06:47:09.319 --> 06:47:13.840
the side of your mouth, and then to the right,

1764
06:47:15.400 --> 06:47:22.439
gently to the side of your mouth, perhaps pressing up

1765
06:47:22.560 --> 06:47:28.720
against the top of your mouth, and then down gently

1766
06:47:30.720 --> 06:47:41.520
against the bottom of your mouth, always very slowly and

1767
06:47:41.680 --> 06:47:56.400
a very very gentle so that you can be aware

1768
06:48:01.639 --> 06:48:24.200
of how you feel in your mouth area. Now got

1769
06:48:24.319 --> 06:48:40.599
to focus on your wrists, and I'll ask you to

1770
06:48:40.840 --> 06:48:50.759
maybe just routine your wrists by moving your hands in

1771
06:48:50.880 --> 06:49:04.759
a circular motion very gently and slowly, just slightly, can

1772
06:49:10.639 --> 06:49:29.680
feel the sensations that you are currently experiencing in your risks.

1773
06:49:33.759 --> 06:49:43.799
Perhaps smooth in your hands up and down again, very

1774
06:49:46.439 --> 06:50:04.080
very chaply and slowly, very gentz.

1775
06:50:08.799 --> 06:50:09.159
Slow.

1776
06:50:22.639 --> 06:50:39.040
As we now start to observe your lower back. The

1777
06:50:39.400 --> 06:50:50.439
back part is just above your hips where your cosis are.

1778
06:50:57.959 --> 06:51:04.080
The whole area which also really does include the side

1779
06:51:05.040 --> 06:51:10.560
of your body because those muscles are very much connected

1780
06:51:15.840 --> 06:51:23.159
as those muscles also move into your hyperia, connect into

1781
06:51:23.319 --> 06:51:38.240
your buttocks, the sides of your apps, and if you're

1782
06:51:39.520 --> 06:51:48.279
physically able to do so maybe you can very generally

1783
06:51:50.439 --> 06:52:03.759
just move your body eviss slightly, very slowly, some side

1784
06:52:03.959 --> 06:52:23.959
to side, just enough to gauge how you feel in

1785
06:52:24.200 --> 06:52:40.119
your lower back, perhaps secretly, even move your hips gently

1786
06:52:42.439 --> 06:52:53.319
up and down, gently and slowly in order to.

1787
06:52:58.000 --> 06:52:59.560
The touch.

1788
06:53:01.880 --> 06:53:25.639
With the physical sensations of your lower back. As we know,

1789
06:53:31.040 --> 06:53:42.119
your attention to your joel an area for your chin

1790
06:53:43.360 --> 06:53:50.919
all the way up to near where your ears are. Oh,

1791
06:53:51.680 --> 06:54:06.959
your jaw, you can just it's okay to do so

1792
06:54:08.880 --> 06:54:19.400
gently open your mouth nor wide noice stretching, just very

1793
06:54:20.159 --> 06:54:32.400
gently and slowly open in your mouth, having closing your

1794
06:54:32.479 --> 06:54:53.400
mouth very gently and slowly, so you can be in

1795
06:54:53.680 --> 06:55:33.840
touch with how your jaw feels. Now I have to

1796
06:55:34.000 --> 06:55:49.720
sing now your chest around. You don't need to do

1797
06:55:49.919 --> 06:55:58.240
anything to move your chest, because it moves every time

1798
06:55:58.479 --> 06:56:16.959
you breathe, the moose very gently and slowly automatically with

1799
06:56:17.240 --> 06:56:33.040
each breath you take. As you focus on your chest.

1800
06:56:38.279 --> 06:57:17.639
He else when you breathe, move in your focus to

1801
06:57:17.799 --> 06:57:34.959
your forearms, your elbows. Maybe you're able to very gently.

1802
06:57:36.360 --> 06:57:38.360
And slowly.

1803
06:57:40.200 --> 06:57:48.720
Dense the muscles in your forearms, and when you do that,

1804
06:57:49.240 --> 06:58:12.799
you can feel your elbows as well. Very gently and slowly,

1805
06:58:21.240 --> 06:59:09.200
gently and softly obsurving your forums delpas. You focus the

1806
06:59:09.400 --> 06:59:21.200
rest of your back, your upper back and the middle

1807
06:59:22.799 --> 06:59:39.799
the middle of your back. Again, this part of your body.

1808
06:59:42.479 --> 06:59:42.959
Moves.

1809
06:59:45.080 --> 06:59:54.759
Also every time you pray. You may not notice that

1810
06:59:56.959 --> 07:00:08.439
usually why should sir look up a back in the

1811
07:00:08.720 --> 07:00:19.959
middle of your back, it can really feel that she

1812
07:00:20.080 --> 07:01:15.319
hain't talk and moving your focus into your hip area,

1813
07:01:18.639 --> 07:01:31.560
No butts Gray, there's muscles at those bonus in your midsection.

1814
07:01:59.159 --> 07:02:18.680
Just note sense how your hips feel. Right now, you

1815
07:02:18.959 --> 07:02:34.680
can very very gently use your hips, maybe side to

1816
07:02:35.000 --> 07:02:38.639
side very gently and.

1817
07:02:54.279 --> 07:02:59.720
Yeah, very.

1818
07:03:04.200 --> 07:03:43.560
Cheau softly. Everything starts to slow down, including the thoughts

1819
07:03:43.720 --> 07:03:53.880
in your mind and your mind itself just starts to gradually.

1820
07:03:55.880 --> 07:04:02.479
It doesn't have to be instant, but just gradually starting too.

1821
07:04:03.759 --> 07:04:12.560
It's almost like time is storing chin. It's a slower

1822
07:04:12.680 --> 07:04:20.560
pace to maybe what you're used to in your day

1823
07:04:20.639 --> 07:04:42.639
to day life. It's a slower movement of energy, very

1824
07:04:47.040 --> 07:04:55.479
small movements which make up the larger movements, which is

1825
07:04:55.520 --> 07:05:03.959
always the case. You move your hand, it might seem

1826
07:05:04.040 --> 07:05:08.680
like it's one movement, but it's lots of minute different

1827
07:05:08.959 --> 07:05:20.240
muscles moving in accordance with each other and What happens

1828
07:05:20.560 --> 07:05:32.759
in this space that we're sharing is we move from.

1829
07:05:35.439 --> 07:05:38.080
That big.

1830
07:05:42.520 --> 07:05:54.119
Movement into those smaller movements. Starting to focus on.

1831
07:05:59.400 --> 07:06:05.680
How you body feels, not just as a whole, not

1832
07:06:05.959 --> 07:06:10.439
just oh, i'm feel in this way. I'm feeling stressed

1833
07:06:10.639 --> 07:06:16.319
or tense, or I'm feeling relaxed and calm. I'm feeling

1834
07:06:16.479 --> 07:06:23.200
this way, I'm feeling that way. Starting to notice that

1835
07:06:23.360 --> 07:06:37.360
your body begins to present to you small feelings around

1836
07:06:37.439 --> 07:06:55.159
your body, small physical sensations in your legs, whether pleasurable

1837
07:06:56.360 --> 07:07:10.360
or not. Maybe resisting the temptation to label them or

1838
07:07:10.439 --> 07:07:18.200
to judge them, those feelings, just thinking them, thinking about

1839
07:07:18.279 --> 07:07:34.479
them is just being neutral, just feelings, not being particularly concerned,

1840
07:07:35.919 --> 07:07:51.080
just noticing what your body is telling you. Feelings in

1841
07:07:51.200 --> 07:07:57.360
your arms, instead of feeling the whole of the arm,

1842
07:07:58.799 --> 07:08:08.000
maybe notice those individual feelings, all those different muscles and

1843
07:08:12.159 --> 07:08:21.319
the skin, the hairs of your arms, all the internal

1844
07:08:21.479 --> 07:08:37.639
parts of your arms, the veins, the bones, Just being

1845
07:08:37.720 --> 07:08:46.520
aware of maybe your elbow on your right arm has

1846
07:08:46.599 --> 07:08:57.919
a certain feeling. Maybe your left wrist also has its

1847
07:08:58.040 --> 07:09:18.439
own individ vitual physical sensation. What about your forearm on

1848
07:09:18.639 --> 07:09:30.799
your right arm, your right forearm there may not be

1849
07:09:30.959 --> 07:09:38.959
any particular feeling that you could even give a name to,

1850
07:09:42.720 --> 07:09:48.200
may not feel like anything other than just a feeling. Yeah,

1851
07:09:48.360 --> 07:10:01.000
it's there. The feelings in your shoulders. You shoulders, when

1852
07:10:01.040 --> 07:10:04.919
you think about them, kind of almost like they're the same,

1853
07:10:06.040 --> 07:10:11.720
you know, the same feeling, almost like you both of

1854
07:10:11.799 --> 07:10:16.400
your shoulders are just one thing. Of course they're not.

1855
07:10:25.080 --> 07:10:30.400
And when you focus on your left shoulder and then

1856
07:10:30.479 --> 07:10:37.080
on your right shoulder, maybe find that you move the

1857
07:10:37.240 --> 07:10:47.919
muscles a little bit, maybe tense the muscles gently, noticing

1858
07:10:49.279 --> 07:11:20.200
the difference in each shoulder. Your lower back, the left

1859
07:11:20.400 --> 07:11:24.200
side of your lower back and the right side of

1860
07:11:24.319 --> 07:11:35.439
your lower back of course that connection to your buttocks

1861
07:11:36.599 --> 07:11:48.360
and to your hips, and also moving up into the

1862
07:11:48.479 --> 07:12:01.680
middle of your back in some time like right now. Actually,

1863
07:12:02.560 --> 07:12:06.200
when I focus on that part, when I focused on

1864
07:12:06.319 --> 07:12:12.119
my buttocks and then I focused on the middle of

1865
07:12:12.200 --> 07:12:15.080
my back, I almost felt like the muscles in my

1866
07:12:15.200 --> 07:12:25.200
lower back were being stretched very gently, just stretched a

1867
07:12:25.279 --> 07:12:33.400
little bit. Even though I wasn't doing anything to try

1868
07:12:33.680 --> 07:12:38.840
to stretch your lower back, it just seemed to happen.

1869
07:12:40.040 --> 07:12:57.599
The feeling of very gently stretching your lower back comes along.

1870
07:13:01.360 --> 07:13:24.639
I have fear in your chest. Just noticing what sensations

1871
07:13:26.279 --> 07:13:43.919
you are experiencing in your chest right now. And there's

1872
07:13:44.000 --> 07:13:47.759
so much of the chest. Of obviously there's the collar

1873
07:13:47.880 --> 07:13:51.639
bone leading to the chest. You've got the chest bone,

1874
07:13:54.919 --> 07:14:02.720
You've got the muscles in your chest. Of course, if

1875
07:14:02.759 --> 07:14:10.880
you're female, there's possibly the breasts. If you're male, you've

1876
07:14:10.959 --> 07:14:17.400
got the different well why not that different these days, But.

1877
07:14:19.560 --> 07:14:20.720
There may be more.

1878
07:14:22.439 --> 07:14:28.759
Muscles at the top of the chest, but at the

1879
07:14:28.919 --> 07:14:33.840
side underneath it's pretty much the same. Whether you're a

1880
07:14:33.880 --> 07:14:38.919
man or a woman. There's muscles there, muscles that stretch

1881
07:14:39.040 --> 07:14:44.599
out to your back as well as breast tissue stretches

1882
07:14:45.240 --> 07:14:52.479
and moves into your back. To just being aware of

1883
07:14:52.560 --> 07:15:13.599
your chest, being with whatever feeling there is in your chest.

1884
07:15:29.240 --> 07:15:36.720
When I noticed that, I focus on my chest, I

1885
07:15:36.959 --> 07:15:41.919
feel it in my back, my upper back. I mean,

1886
07:15:42.000 --> 07:15:44.919
I guess the obvious reason would be because you know,

1887
07:15:44.959 --> 07:15:55.720
I grieve in in and it stretches my chest and

1888
07:15:56.080 --> 07:16:09.919
my back at the same time. It feels it feels okay,

1889
07:16:16.720 --> 07:16:22.159
doesn't feel a little bit of pain in my right

1890
07:16:24.119 --> 07:16:29.959
chest A little bit not pain, but little discomfort, maybe

1891
07:16:31.720 --> 07:16:40.200
stiffness possibly, I don't know. Notice my shoulders are also

1892
07:16:41.959 --> 07:16:49.159
wanting to flex for some reason. I think that's probably

1893
07:16:49.240 --> 07:16:57.880
part of my upper back, that connection between my shoulders

1894
07:16:58.040 --> 07:17:02.159
my upper back, because I can move my shoulders and

1895
07:17:03.279 --> 07:17:09.959
stretch the muscles in my back, moving the shoulders backwards

1896
07:17:10.919 --> 07:17:16.439
or up, which then moves I think it's the scapulous

1897
07:17:19.119 --> 07:17:36.799
in your back. It feels quite nice. Actually, A good

1898
07:17:36.840 --> 07:17:40.159
thing about this is you can, if you want to,

1899
07:17:40.919 --> 07:17:55.799
you can just flex or stimulate the various muscles in

1900
07:17:55.919 --> 07:18:01.639
your body gently in order to get more of a

1901
07:18:01.840 --> 07:18:16.759
sense of how they feel. And when you relax, when

1902
07:18:16.799 --> 07:18:21.200
you detense and muscle and you let it go and

1903
07:18:21.319 --> 07:18:30.040
you let it relax, it relaxes way more than it

1904
07:18:30.080 --> 07:18:40.400
would normally. But you have to feel that you're able

1905
07:18:40.520 --> 07:18:44.159
to do that. There's no point in doing it if

1906
07:18:44.240 --> 07:18:49.799
there's an issue with the per part of your body.

1907
07:18:53.279 --> 07:18:59.680
You need to be gentle with yourself at all time.

1908
07:19:02.479 --> 07:19:14.000
When relaxing deeply, It's I important to be kind to yourself.

1909
07:19:21.560 --> 07:19:30.040
As you notice your mind. How much has your mind

1910
07:19:30.360 --> 07:19:57.599
slowed down since we started this recording? How came and

1911
07:19:57.880 --> 07:20:09.880
peaceful your mind right now with nothing to think about

1912
07:20:12.439 --> 07:20:19.599
and just my voice to listen to. Because you know

1913
07:20:20.119 --> 07:20:31.080
the intention behind this recording, this relaxation, at the very least,

1914
07:20:32.639 --> 07:20:37.200
for you to feel more relaxed at the end of

1915
07:20:37.240 --> 07:20:45.479
the recording than you did at the beginning, at the

1916
07:20:45.639 --> 07:20:57.279
very least, for your mind just slowed down as your

1917
07:20:57.400 --> 07:21:13.759
body continues to relax, because that's what you want to happen,

1918
07:21:17.759 --> 07:21:36.119
that's what you expect to happen, for relaxation, to fill

1919
07:21:38.759 --> 07:21:51.680
your body, maybe calm in your mind to the point

1920
07:21:51.880 --> 07:22:25.439
of boredom. When you start maybe too drift away, drifting,

1921
07:22:39.040 --> 07:22:46.919
it's almost as if you are moving further away from

1922
07:22:48.639 --> 07:23:02.439
your body in your mind, just leaving that there, kind

1923
07:23:02.479 --> 07:23:07.560
of liking it an escape pod in a spaceship a movie,

1924
07:23:08.360 --> 07:23:10.639
a space movie, you know when they get into a

1925
07:23:10.680 --> 07:23:17.400
little pod in it, since the man far away from

1926
07:23:17.479 --> 07:24:06.439
the spaceship, safe to dream and continue to relax, drifting

1927
07:24:25.159 --> 07:25:34.439
slow and peace, se and peace and focusing on the

1928
07:25:36.680 --> 07:25:53.159
feeding of those individual parts of your body that's or relaxing.

1929
07:25:55.080 --> 07:25:55.840
One by one.

1930
07:26:03.479 --> 07:26:04.040
You may.

1931
07:26:05.720 --> 07:26:19.439
Find that every now and then you realize that you

1932
07:26:19.560 --> 07:26:28.000
weren't listening to my voice, be give your mind, started

1933
07:26:28.159 --> 07:26:42.680
to imagine something different, maybe started to almost move into

1934
07:26:43.639 --> 07:26:51.919
some kind of a dreamy state, and then you become

1935
07:26:52.000 --> 07:26:59.560
aware of my voice again, And even though you may

1936
07:27:01.599 --> 07:27:06.639
want to focus on my voice, you may also wish

1937
07:27:06.959 --> 07:27:20.319
to allow your mind to just drift naturally into that

1938
07:27:20.680 --> 07:27:42.880
space of comfort and safety. As you feel more comfort

1939
07:27:44.720 --> 07:27:58.520
spreading through your body like a warm blanket covering you gently,

1940
07:28:02.520 --> 07:28:20.639
keeping your body it just the perfect temperature, and even

1941
07:28:20.799 --> 07:28:32.799
if you can hear background sounds, they just don't seem

1942
07:28:32.959 --> 07:28:49.680
to matter anymore. There's that sense of peace spreads through

1943
07:28:49.799 --> 07:29:03.439
your mind like a gentle breeze, yet strong enough to

1944
07:29:03.639 --> 07:29:19.880
blow away all negativity, strong enough to remove from your

1945
07:29:20.040 --> 07:29:37.840
mind any anxiety or stress that was there before, and

1946
07:29:38.119 --> 07:29:48.799
blow away any other thoughts or feelings that just don't

1947
07:29:49.159 --> 07:30:13.360
fit with the sense relaxation that is feeling your body

1948
07:30:18.360 --> 07:30:38.119
and your mind. Unless you focus on your mind and

1949
07:30:38.439 --> 07:30:45.000
countdown from ten down to one, and with each number

1950
07:30:45.520 --> 07:31:12.439
you hear, your mind will become slightly more relaxed, just

1951
07:31:12.880 --> 07:31:25.080
just slightly, from ten down to nine, just a slight movement, from.

1952
07:31:25.080 --> 07:31:37.319
Nine down to eight, just another small change in how

1953
07:31:37.439 --> 07:31:43.919
you feel, eight.

1954
07:31:43.799 --> 07:31:51.759
Down to seven. That feeling. This is a gap, almost

1955
07:31:51.840 --> 07:31:57.400
like a gap that starts to get wider, the gap

1956
07:31:57.880 --> 07:32:06.040
between those feelings that you used to have in your mind,

1957
07:32:09.319 --> 07:32:16.599
compared to the feelings you have there growing now feelings

1958
07:32:16.639 --> 07:32:27.560
of comfort and security and confidence, and that gap becomes wider.

1959
07:32:29.240 --> 07:32:36.439
Mate down to seven, seven, down to six, and when

1960
07:32:36.479 --> 07:32:42.720
you get to five, your mind will start to have

1961
07:32:42.919 --> 07:32:56.400
a certain physical sensation, most like there's a magnet outside

1962
07:32:56.520 --> 07:33:02.560
of your head sucking a tension, them, a stress, and

1963
07:33:02.639 --> 07:33:09.840
any remaining feelings that you don't want, sucking them out

1964
07:33:10.319 --> 07:33:20.680
through your skull. And then down to four you could

1965
07:33:20.840 --> 07:33:29.119
start to really experience that sense of not just emptiness,

1966
07:33:29.360 --> 07:33:43.200
but space, a place full of fresh air, place where

1967
07:33:43.240 --> 07:33:49.680
you can stretch. It's almost as if as you go

1968
07:33:49.880 --> 07:33:55.279
down to four and three, your mind is expanding, with

1969
07:33:55.680 --> 07:34:08.720
this sense of peace and tranquility growing as it moves

1970
07:34:08.799 --> 07:34:19.599
down to When you get to one, in mind just

1971
07:34:20.000 --> 07:34:32.639
feels exactly how you want to feel, almost a perfect feeling,

1972
07:34:38.479 --> 07:34:43.319
maybe a sensation that.

1973
07:34:44.959 --> 07:34:46.400
You'd like to keep.

1974
07:34:49.360 --> 07:35:00.240
A place that's safe, where nothing can affect you out all,

1975
07:35:11.919 --> 07:35:16.560
and you can stay in that that space of comfort

1976
07:35:16.720 --> 07:35:26.439
and confidence, confident in your own ability to create this

1977
07:35:27.360 --> 07:35:33.360
space and this feeling of comfort within your own mind

1978
07:35:34.919 --> 07:35:44.840
just by counting ten down to one. And this is

1979
07:35:45.000 --> 07:35:49.400
something that you can do yourself when you're on your

1980
07:35:49.479 --> 07:35:58.279
own a time when you can maybe sit down, maybe

1981
07:35:58.439 --> 07:36:08.880
just for a few minutes, close your eyes. It just

1982
07:36:09.200 --> 07:36:21.720
counts slowly from ten down to one, and we experience

1983
07:36:23.479 --> 07:36:33.799
these feelings in your mind. And when you feel that

1984
07:36:34.000 --> 07:36:49.159
way in your mind, your body copies your mind and

1985
07:36:49.279 --> 07:36:55.639
that feeling. It's spread through your spine and your nervous

1986
07:36:55.720 --> 07:37:04.159
system into every part of your body, travels real blood stream,

1987
07:37:09.720 --> 07:37:30.240
heathing and relaxing every article of your existence. And we

1988
07:37:30.360 --> 07:37:39.159
can we can practice this a few times before the

1989
07:37:39.319 --> 07:37:43.840
end of the recording, and then you can practice on

1990
07:37:43.959 --> 07:37:50.959
your own, and each time you count from ten down

1991
07:37:51.040 --> 07:38:04.200
to one, the feelings of comfort that can'tess deep deep

1992
07:38:04.799 --> 07:38:21.279
relaxation becomes stronger and deeper feeling. Your mind and your

1993
07:38:21.479 --> 07:38:33.040
brain with these positive chemicals spread throughout your body, relaxing

1994
07:38:33.200 --> 07:38:44.720
you so quickly, relaxing your whole body and mind so very,

1995
07:38:46.400 --> 07:39:02.840
very easily just by counting ten down to one. So

1996
07:39:02.959 --> 07:39:05.799
we're going to do it now. I'm going to count

1997
07:39:05.880 --> 07:39:10.279
from ten down to one. I'd like you to repeat

1998
07:39:10.439 --> 07:39:17.319
the number after me. So when I say ten, you

1999
07:39:17.400 --> 07:39:29.799
can just repeat to yourself ten. Just notice, be aware

2000
07:39:31.119 --> 07:39:38.400
of how you feel in your mind and your body.

2001
07:39:42.880 --> 07:39:49.279
Then when I say nine, you can repeat to yourself

2002
07:39:52.240 --> 07:40:07.400
nine became noticing the increase in comfort and calmness in

2003
07:40:07.560 --> 07:40:17.759
your mind and in your body the same. Want to

2004
07:40:17.840 --> 07:40:33.119
say eight when I say seven, six, when I say five, four,

2005
07:40:37.080 --> 07:40:49.080
when I say three, two, and lastly when I say one,

2006
07:40:51.479 --> 07:40:53.560
you can repeat that number.

2007
07:41:01.040 --> 07:41:01.200
Now.

2008
07:41:01.319 --> 07:41:06.880
Of course, when you do this on your own without

2009
07:41:07.000 --> 07:41:12.000
listening to me, you can say the numbers or whatever

2010
07:41:13.599 --> 07:41:22.080
speed that you feel is necessary for you, so you

2011
07:41:22.200 --> 07:41:28.159
can adapt. So you feel you want to say the

2012
07:41:28.319 --> 07:41:35.880
numbers ten down to one faster than I do, then

2013
07:41:35.880 --> 07:41:38.799
you go ahead and do that. Or if you feel

2014
07:41:39.639 --> 07:41:42.720
when you do it yourself that you'd like to have

2015
07:41:43.319 --> 07:41:51.319
more more space between the numbers, maybe take a lot

2016
07:41:51.560 --> 07:41:59.119
longer to get from ten all the way down to one,

2017
07:42:03.319 --> 07:42:16.319
that's your choice also to do. So, I'm gonna count

2018
07:42:16.439 --> 07:42:24.840
from ten down to one. I want to get to one.

2019
07:42:26.159 --> 07:42:32.119
That will be the end of this recording, unless, of course,

2020
07:42:32.200 --> 07:42:57.000
you're listening with music, and the music will continue. Ten nine,

2021
07:43:22.040 --> 07:47:51.479
fight us twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty

2022
07:47:56.319 --> 07:48:41.520
twelve eleven, ten, nine, eight, seven, six, five, four, three

2023
07:48:46.560 --> 07:49:10.119
two one. Now open your eyes, noticing how you physically

2024
07:49:10.240 --> 07:49:19.279
feel having counted down from twenty to one, allowing stress

2025
07:49:19.360 --> 07:49:23.200
and tension to leave through your fingertips and your toes.

2026
07:49:24.799 --> 07:49:29.479
And as you focus on your fingertips, maybe they feel

2027
07:49:29.479 --> 07:49:36.279
a little bit tingling, which is I suppose quite understanding,

2028
07:49:36.439 --> 07:49:41.520
considering the tension has been exiting your body through your fingertips.

2029
07:49:48.000 --> 07:49:50.000
So now I'm going to count from twenty down to

2030
07:49:50.080 --> 07:49:58.279
one again. This time you're to feel relief of tension.

2031
07:49:59.479 --> 07:49:59.919
And st.

2032
07:50:01.560 --> 07:50:02.799
Any anxiety that you.

2033
07:50:02.880 --> 07:50:03.200
May have.

2034
07:50:07.840 --> 07:50:16.240
Leaving through your stomach, just leaving through your stomach, almost

2035
07:50:16.279 --> 07:50:22.040
as if it's just releasing the whole of your stomach,

2036
07:50:22.840 --> 07:50:27.319
and you'll navel to just above your chest or below

2037
07:50:27.360 --> 07:50:31.319
your chest, rather so surrounding your belly by an area,

2038
07:50:31.599 --> 07:50:37.319
the whole area. You can feel the tension of your

2039
07:50:37.360 --> 07:50:43.639
body where it's left, just releasing from that area, and

2040
07:50:43.759 --> 07:50:47.080
you may notice that your stomach will become very relaxed

2041
07:50:48.599 --> 07:52:15.240
as I countdown from twenty down to one. Now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six, five, four,

2042
07:52:19.319 --> 07:52:36.080
three two what And you can open your eyes again

2043
07:52:36.159 --> 07:52:38.799
if you choose, but you can just keep them closed

2044
07:52:39.560 --> 07:52:45.279
because it feels relaxing. Just notice saying your stomach feels,

2045
07:52:46.720 --> 07:52:50.360
I notice as your focus. Just do a little scan

2046
07:52:50.599 --> 07:52:57.159
of your body, so nice, saying your body feels focusing

2047
07:53:00.240 --> 07:53:10.840
upper body, back, chest, stomach, LEAs, arms, hands, feet, just noticing,

2048
07:53:15.040 --> 07:53:19.680
and you know, you may start to film more of

2049
07:53:19.720 --> 07:53:24.840
a sense of tiredness, which may be the reason listening

2050
07:53:24.919 --> 07:53:31.759
to this recording, because you would like to let go

2051
07:53:32.119 --> 07:53:43.279
completely of everything and drift off into a nice, natural, calm,

2052
07:53:43.680 --> 07:54:02.840
relaxing sleep. So now we're focus on your forehead, and

2053
07:54:02.959 --> 07:54:05.759
if you choose, you can incorporate your eyes in this

2054
07:54:06.080 --> 07:54:12.720
focus as well. Your forehead and your eyes, it's that

2055
07:54:12.880 --> 07:54:17.799
whole area basically almost as if you were wearing a mask,

2056
07:54:17.959 --> 07:54:22.319
you know, like a I don't know, a batman mask.

2057
07:54:22.240 --> 07:54:23.720
Or something, or.

2058
07:54:25.799 --> 07:54:28.720
I'm trying to sorrow or something, you know, the kind

2059
07:54:28.759 --> 07:54:31.919
of mask that covers your eyes but also covers quite

2060
07:54:31.919 --> 07:54:38.799
a lot of the forehead. Focusing on that area because

2061
07:54:38.799 --> 07:54:42.119
that's the area that we're now going to release tension,

2062
07:54:42.560 --> 07:54:48.040
stress from your mind, your brain, from your mind, and

2063
07:54:48.759 --> 07:54:52.240
any tension that you may have remaining in your face,

2064
07:54:53.279 --> 07:54:58.599
in your neck and your jaw and your eyes, your forehead,

2065
07:54:59.400 --> 07:55:05.720
or your scale. So basically any tension within your head area,

2066
07:55:06.439 --> 07:55:13.599
including your mind and your brain that's going to be

2067
07:55:13.759 --> 07:55:22.119
released through your forehead and your eyes as I count

2068
07:55:22.240 --> 07:56:54.479
down again from twenty down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four.

2069
07:56:58.400 --> 07:57:08.360
Three, or.

2070
07:57:16.759 --> 07:57:24.759
Noticing as you scared your face with jaw, your eyes,

2071
07:57:26.159 --> 07:57:35.159
of cheap bones, your ears, your forehead, your scalp, your neck,

2072
07:57:36.639 --> 07:57:39.959
back of your neck and front of your neck, the

2073
07:57:40.200 --> 07:57:51.080
side of your neck, and your throat, noticing being aware

2074
07:57:51.360 --> 07:58:02.639
of the comfort increased in relaxation, not just in your

2075
07:58:02.840 --> 07:58:08.159
head and neck and mind, also the rest of your body.

2076
07:58:13.479 --> 07:58:19.000
Just knows is how loose and calm you felt, and

2077
07:58:19.159 --> 07:58:20.599
how easily.

2078
07:58:22.319 --> 07:58:23.840
It is to just let go.

2079
07:58:26.639 --> 07:58:42.360
Completely, let go completely, how easily.

2080
07:58:50.200 --> 07:58:53.319
So what I'm going to do now is wanted to

2081
07:58:53.479 --> 07:59:01.279
focus on the top of your head, that we're gonna

2082
07:59:01.360 --> 07:59:10.520
allow every last piece of tension or stress the mind

2083
07:59:11.680 --> 07:59:17.720
be lingering or hiding in your body or mind my head.

2084
07:59:19.040 --> 07:59:19.439
To just.

2085
07:59:21.159 --> 07:59:26.840
Be sucked out on the top of your head and

2086
07:59:27.040 --> 07:59:38.400
released into the air, sucked down into the clouds. Imagine

2087
07:59:38.439 --> 07:59:43.840
a big cloud above your head, almost like a whirlpool,

2088
07:59:44.599 --> 07:59:49.040
and it's is gonna suck that tension out of the

2089
07:59:49.200 --> 07:59:59.720
top of your head, just take away you good focus.

2090
08:00:00.720 --> 08:00:04.639
Imagine an opening at the top of your head with

2091
08:00:04.840 --> 08:00:10.680
a tension and stress and in remaining issues maybe worries

2092
08:00:10.759 --> 08:00:15.159
of concerns that are no use to you. Now you

2093
08:00:15.279 --> 08:00:17.720
can all be sucked down at the top of your

2094
08:00:17.799 --> 08:00:25.200
head and taken away. As I count down again, I'm

2095
08:00:25.319 --> 08:00:59.639
twenty down to work now, twenty nineteen, eighteen, seventeen, sixty

2096
08:01:05.680 --> 08:02:04.799
fifty four thirty twelve, eleven, nine eight seven, six.

2097
08:02:08.799 --> 08:02:15.200
Five four.

2098
08:02:19.040 --> 08:02:54.720
Three war pray. I'm noticing how you feel, how relaxed.

2099
08:02:55.119 --> 08:03:02.279
Don't come, if physically any into the feel right now,

2100
08:03:07.959 --> 08:03:18.000
how peaceful your mind feels. It feels so nice to

2101
08:03:18.240 --> 08:03:26.880
just let go, to give yourself some space to breathe easily,

2102
08:03:28.799 --> 08:03:38.799
to think calmly, just to take a break from all

2103
08:03:38.880 --> 08:03:45.279
that pointless worry and concerns about things that you don't

2104
08:03:45.400 --> 08:03:55.560
need to think about right now, because this is your

2105
08:03:55.799 --> 08:04:00.880
time to let go. This is your space to enjoy

2106
08:04:02.400 --> 08:04:11.599
feeling deeply relaxed, peaceful in your mind, relaxed in your body.

2107
08:04:14.799 --> 08:04:23.680
They can feel so good, so nice to just not

2108
08:04:24.000 --> 08:04:33.080
have to do anything to be able to really enjoy

2109
08:04:34.799 --> 08:04:43.560
that serenity that comes of letting go completely, that peacefulness

2110
08:04:43.759 --> 08:05:01.639
that comes with being in this peaceful space. And you

2111
08:05:01.759 --> 08:05:06.599
can keep this sense of calmness for as long as

2112
08:05:06.880 --> 08:05:21.240
you choose. If you choose to drift off into a deep, healing,

2113
08:05:21.599 --> 08:05:30.360
natural sleep, then you can do that. It's completely up

2114
08:05:30.439 --> 08:05:38.360
to you, and you can keep this feeling of calmness

2115
08:05:39.319 --> 08:05:44.200
physically in your mind for so long as you choose

2116
08:05:45.680 --> 08:06:00.959
to feel completely relaxed, completely relaxed. And I'd like you

2117
08:06:01.159 --> 08:06:06.959
to make up your mind that you're going to relax,

2118
08:06:15.560 --> 08:06:18.319
and I want to explore that with you. What it

2119
08:06:18.479 --> 08:06:25.840
feels like when you actually decide that you're going to relax,

2120
08:06:27.520 --> 08:06:34.119
not forcing yourself, but giving yourself that. Yes, it is

2121
08:06:34.159 --> 08:06:39.159
a command, really, isn't it. When you're telling yourself relax

2122
08:06:41.360 --> 08:06:46.599
in a gentle but firm way that only you can

2123
08:06:46.720 --> 08:06:51.639
really tell yourself in that way. You can't really have

2124
08:06:51.759 --> 08:06:55.560
someone else saying to you and now it relax, relax,

2125
08:06:56.200 --> 08:07:00.639
you know, and it needs to be gentle. But someone

2126
08:07:00.680 --> 08:07:07.680
else can't really have the same the same kind of

2127
08:07:08.319 --> 08:07:17.279
influence or power that you have over your own physicality,

2128
08:07:18.080 --> 08:07:27.080
over how you feel because when you say it to

2129
08:07:27.200 --> 08:07:35.599
yourself it means more. It's personal, and your brain and

2130
08:07:35.840 --> 08:07:41.119
your unconscious mind and your body listens to what you say.

2131
08:07:43.439 --> 08:07:46.919
So for example, we'll test it out and do a

2132
08:07:46.959 --> 08:07:50.880
little test, a few little tests along the way, and

2133
08:07:51.040 --> 08:07:56.000
you can get more of an idea of the force,

2134
08:07:56.959 --> 08:08:03.680
a positive force that you can have in creating a

2135
08:08:03.880 --> 08:08:07.840
sense of comfort and relaxation in your body and your

2136
08:08:07.880 --> 08:08:17.200
mind quite quickly just by you telling yourself to relax.

2137
08:08:21.880 --> 08:08:25.520
So I'm going to start by it's focus on your hands.

2138
08:08:29.159 --> 08:08:31.319
So focus on your hands and just tell your hands

2139
08:08:31.720 --> 08:08:37.639
to relax. I just say relax. As you focus on

2140
08:08:37.759 --> 08:08:44.680
your hands, you could say my hands are relaxed, or

2141
08:08:44.759 --> 08:08:48.919
I want my hands to relax. I think if you

2142
08:08:49.000 --> 08:08:55.799
actually do it directly by focusing and imagining that your

2143
08:08:55.959 --> 08:08:59.639
hands can hear what you're saying, you know, like they've

2144
08:08:59.639 --> 08:09:05.360
got little is this is a bit weird. So talking

2145
08:09:05.479 --> 08:09:22.080
to your hands and just say relax, nodicin Now your

2146
08:09:22.159 --> 08:09:37.840
hands start to relax. Now focus on your eyes and

2147
08:09:37.959 --> 08:09:41.119
tell your eyes to relax. You just say in the

2148
08:09:41.240 --> 08:09:48.200
same word relax, and find the right tone for you.

2149
08:09:50.720 --> 08:09:55.159
You know, I might say relax, but you you might

2150
08:09:55.279 --> 08:10:02.599
say relax or relax. You know, you might say it

2151
08:10:02.720 --> 08:10:10.360
differently to yourself, and that's important for you to gauge

2152
08:10:10.639 --> 08:10:16.000
what feels right for you. To just tell your eyes

2153
08:10:17.200 --> 08:10:21.400
to relax whilst focusing on your eyes, your eyelids, the

2154
08:10:21.520 --> 08:10:27.000
muscles around your eyes, your eyebrows, and just tell your

2155
08:10:27.159 --> 08:11:01.919
eyes directly relax now. Now, I just did that myself,

2156
08:11:02.319 --> 08:11:12.119
And sometimes you may feel that you need a bit

2157
08:11:12.240 --> 08:11:17.959
more time for the different parts to relax, you know,

2158
08:11:18.080 --> 08:11:22.560
because I start talking again and maybe that part hasn't

2159
08:11:22.639 --> 08:11:25.840
relaxed fully. But what will happen is it will just

2160
08:11:25.959 --> 08:11:30.599
continue to relax even though I'm talking. And that's happened

2161
08:11:30.720 --> 08:11:37.919
with my eyes. Something else I noticed is when I

2162
08:11:38.000 --> 08:11:42.200
started focusing on my eyes, they actually almost became They

2163
08:11:42.279 --> 08:11:45.040
got worse before they got better in a way. So

2164
08:11:45.400 --> 08:11:48.479
I felt a degree of tension growing in my eyes

2165
08:11:50.119 --> 08:11:54.479
and then disappearing. So I think what that was really

2166
08:11:54.560 --> 08:11:59.439
it was just me becoming more aware of the tension

2167
08:12:00.560 --> 08:12:04.840
that was already there that I wasn't. I wasn't focused

2168
08:12:04.880 --> 08:12:09.959
on it before, so I wasn't really acknowledging it or

2169
08:12:12.319 --> 08:12:26.959
really conscious to those feelings. Yeah, my eyes is still

2170
08:12:27.080 --> 08:12:33.720
continuing to relax as well as my hands. Actually, my

2171
08:12:33.880 --> 08:12:40.080
hands have got a certain kind of energy, like not buzzing,

2172
08:12:40.279 --> 08:12:45.159
but I can kind of fear or degree of energy

2173
08:12:45.200 --> 08:12:51.439
in my hands. Maybe that's where the tension is being released.

2174
08:12:53.319 --> 08:13:02.720
Maybe that's the cause in that the next part, I

2175
08:13:02.799 --> 08:13:04.840
think we should focus on the back of the neck.

2176
08:13:05.520 --> 08:13:10.720
That's the part is quite often well for me, holds tension.

2177
08:13:10.759 --> 08:13:13.560
I don't know about for yourself, but I think it's

2178
08:13:13.680 --> 08:13:20.000
quite a standard place where tension is sometimes held. So,

2179
08:13:22.119 --> 08:13:25.240
and I'm doing exactly what you're doing as you do

2180
08:13:25.360 --> 08:13:28.919
it as well, so I'm telling my body parts to

2181
08:13:29.080 --> 08:13:32.040
relax as well. So if you tell your neck the

2182
08:13:32.159 --> 08:13:34.959
back of your neck, focus on the back of your neck,

2183
08:13:35.119 --> 08:13:42.040
and just say relax in your own words, in your

2184
08:13:42.119 --> 08:13:45.720
own tone, in your own voice. You can say out loud,

2185
08:13:45.880 --> 08:13:50.080
or you can just say it to yourself internally. But

2186
08:13:50.200 --> 08:13:54.799
you're focusing and you're saying it literally to the back

2187
08:13:54.840 --> 08:13:57.599
of your neck, as if the back of your neck

2188
08:13:57.759 --> 08:14:04.360
can actually hear what you're saying. So do that now,

2189
08:14:04.599 --> 08:14:09.200
just say relax, so back your neck, and I'll do

2190
08:14:09.360 --> 08:14:51.000
the same. Now, what I noticed, and you may have

2191
08:14:51.279 --> 08:14:56.159
had similar thing is even though I was focusing on

2192
08:14:56.240 --> 08:15:07.240
the back of my neck, other parts started to, I

2193
08:15:07.319 --> 08:15:11.000
don't know, show themselves to me or maybe because they

2194
08:15:11.080 --> 08:15:14.479
want to be relaxed as well. But I started noticing

2195
08:15:14.599 --> 08:15:18.040
the feelings in my shoulders at tension in my shoulders

2196
08:15:18.360 --> 08:15:25.080
and in my upper back. Whether that was because my

2197
08:15:25.639 --> 08:15:29.479
back of my neck was saying I'm pretty much okay,

2198
08:15:31.080 --> 08:15:40.400
it's the other parts that need attention, but my low

2199
08:15:40.400 --> 08:15:44.360
of my back of my neck is still relaxing. But

2200
08:15:44.439 --> 08:15:51.439
I just became more aware of other parts that needed attention. Now,

2201
08:15:51.520 --> 08:15:56.439
this might happen, and it's not. It doesn't mean that

2202
08:15:56.520 --> 08:15:57.439
it's going wrong.

2203
08:15:57.560 --> 08:15:59.400
It just means you're.

2204
08:15:59.279 --> 08:16:05.959
Being notified with more places that also want to feel relaxed.

2205
08:16:09.200 --> 08:16:13.560
So I'm going to focus on my upper back. So

2206
08:16:13.759 --> 08:16:17.400
you can do the same even if you don't have

2207
08:16:17.560 --> 08:16:22.919
any feelings of tension that are obvious in your upper back,

2208
08:16:24.680 --> 08:16:29.279
if you just focus on your back and the whole

2209
08:16:29.400 --> 08:16:34.159
area from the shoulder blades down to the middle of

2210
08:16:34.240 --> 08:16:38.599
your back down your spine. And with me, it's more

2211
08:16:38.639 --> 08:16:46.520
the shoulder blades more. Yeah, that's the parts that are

2212
08:16:46.599 --> 08:16:50.599
really sort of given me.

2213
08:16:52.279 --> 08:16:52.959
The nod.

2214
08:16:54.560 --> 08:16:57.360
That it needs relaxing. The sounds gonna ask that hard

2215
08:16:57.439 --> 08:17:12.720
to relax, and you can do this, say, now, relaxed.

2216
08:17:12.479 --> 08:17:13.000
Up the back.

2217
08:17:25.159 --> 08:17:30.200
There's something strange happened there. And this often happens.

2218
08:17:30.279 --> 08:17:31.159
I've been doing this for.

2219
08:17:34.080 --> 08:17:40.799
Sixteen years or something, and often I'm I'm surprised, but

2220
08:17:41.479 --> 08:17:47.919
amazed really that there can be a feeling. So, when

2221
08:17:47.959 --> 08:17:51.240
I was focusing on the back of my neck, my

2222
08:17:51.360 --> 08:17:56.159
other back was starting to feel quite stressed and in

2223
08:17:56.400 --> 08:18:01.840
need of attention. As soon as I started talking to

2224
08:18:02.000 --> 08:18:06.680
you about my upper back and talking about, you know,

2225
08:18:07.200 --> 08:18:12.119
getting ready to ask the upper back to relax, my

2226
08:18:12.400 --> 08:18:18.040
back already started to relax. It's almost as if it

2227
08:18:18.159 --> 08:18:28.439
doesn't need to hear the words, just needs intention, just

2228
08:18:28.639 --> 08:18:41.080
needs to be noticed. That is something that often happens

2229
08:18:41.520 --> 08:18:48.720
in this type of situation is when you start to

2230
08:18:48.880 --> 08:18:53.880
relax a couple of parts of your body, as we've

2231
08:18:54.000 --> 08:19:00.200
done with our hands, our eyes and eyelids, and.

2232
08:19:00.400 --> 08:19:09.799
Now back of the neck, top of the back, upper back.

2233
08:19:10.840 --> 08:19:14.840
The rest of the body seems to just take notice

2234
08:19:17.599 --> 08:19:25.840
and decide in its own way to start relaxing. Other

2235
08:19:26.000 --> 08:19:27.319
parts of your body.

2236
08:19:27.720 --> 08:19:28.560
Start to just.

2237
08:19:30.279 --> 08:19:37.639
Become looser. I suppose it's kind of like a bit

2238
08:19:37.680 --> 08:19:42.200
of an avalanche. You know, the little ball starts rolling,

2239
08:19:42.360 --> 08:19:45.080
and before you know it, the whole of your body

2240
08:19:45.240 --> 08:19:57.400
is completely relaxed and can't and you can focus on

2241
08:19:57.479 --> 08:20:09.840
your face. You focus on your eyes, your eyelids, your eyebrows,

2242
08:20:10.080 --> 08:20:19.080
and the muscles around your eyes. Maybe you start to

2243
08:20:19.240 --> 08:20:24.119
notice that your forehead is more relaxed than it was.

2244
08:20:26.200 --> 08:20:31.560
Maybe your face is more relaxed. I would say my

2245
08:20:31.880 --> 08:20:35.759
entire face is a lot more relaxed than it was.

2246
08:20:47.040 --> 08:20:52.840
So we're going to focus now on your shoulders again,

2247
08:20:53.119 --> 08:20:58.159
just like before. Just tell your shoulders and you can't

2248
08:20:58.240 --> 08:21:00.720
do them in the digity. You can do right shoulder

2249
08:21:00.720 --> 08:21:04.520
and left shoulder. I just didly do both at the

2250
08:21:04.599 --> 08:21:10.119
same time. I just tell your shoulders, actually focus on

2251
08:21:10.240 --> 08:21:13.959
them in your mind, focus on the how they feel.

2252
08:21:14.680 --> 08:21:22.639
Maybe you can see them in your mind's eye. Just

2253
08:21:22.799 --> 08:21:24.279
tell your shoulders.

2254
08:21:27.520 --> 08:21:28.599
To relax.

2255
08:22:05.840 --> 08:22:21.000
As nice as they relax. But do you notice, I mean,

2256
08:22:21.680 --> 08:22:28.119
especially with my back, is the connection between the different

2257
08:22:28.240 --> 08:22:39.279
parts the back, with shoulders, the neck being all connected

2258
08:22:39.759 --> 08:22:46.200
and being such a large part of your body, it's

2259
08:22:46.439 --> 08:22:55.000
it's hard to separate them from each other. My lower

2260
08:22:55.119 --> 08:23:03.799
back is starting to relax on its own. Maybe I'm

2261
08:23:03.880 --> 08:23:09.720
going too slow and that could be an issue because

2262
08:23:10.159 --> 08:23:16.319
we all go at different speeds, and the idea at

2263
08:23:16.319 --> 08:23:18.959
the beginning of this recording was for you to be

2264
08:23:19.040 --> 08:23:34.599
able to just say to yourself, relax without focusing on

2265
08:23:34.880 --> 08:23:40.439
any particular part of your body. Because when you know

2266
08:23:40.680 --> 08:23:51.200
that tenning your hands to relax and your hands relax,

2267
08:23:53.799 --> 08:24:00.520
you tell your eyelids and your eyes and muscles round

2268
08:24:00.599 --> 08:24:10.040
your eyes and your eyebrows to relax, and they relax.

2269
08:24:15.799 --> 08:24:27.040
You tell the back of your neck to relax, and

2270
08:24:27.439 --> 08:24:54.799
it relaxes. You tell your upper back to relax, and

2271
08:24:55.040 --> 08:25:05.720
it relaxes. Mm hmm. You tell your shoulders.

2272
08:25:07.040 --> 08:25:19.279
To relax, and they relaxed.

2273
08:25:42.880 --> 08:25:46.959
You told your hands to relax, they relaxed, and they

2274
08:25:47.080 --> 08:26:01.080
continued to relax. You told your eyelids, the muscles around

2275
08:26:01.159 --> 08:26:13.200
your eyes, your eyebrows to relax, They relaxed and continued.

2276
08:26:13.959 --> 08:26:14.599
To relax.

2277
08:26:20.959 --> 08:26:24.599
When you told the back of your neck, focused on

2278
08:26:24.680 --> 08:26:30.680
the back of your neck and told it to relax,

2279
08:26:34.959 --> 08:26:50.319
they relaxed and continued to relax. When you told your

2280
08:26:50.880 --> 08:27:03.000
upper back to relax, be relaxed and continued to relax.

2281
08:27:11.319 --> 08:27:16.880
As with your shoulders, you told your shoulders to relax,

2282
08:27:17.240 --> 08:27:29.520
and your shoulders relaxed and continued to relax.

2283
08:27:35.240 --> 08:27:40.159
And it's not just that, it's.

2284
08:27:42.840 --> 08:27:47.279
That the rest of your body has also been listening

2285
08:27:48.959 --> 08:27:55.040
and the relaxation has been spreading. So from your eyes,

2286
08:27:55.400 --> 08:28:02.799
the relaxation spread to your forehead, round your face, into

2287
08:28:02.880 --> 08:28:16.680
your skin, into your jaw, into the front and sides

2288
08:28:16.799 --> 08:28:21.599
of your neck, a way down your chest and stomach.

2289
08:28:28.279 --> 08:28:35.439
Your relaxed hands and shoulders me up through your arms,

2290
08:28:36.119 --> 08:28:48.159
relaxing your forearms, your upper arms, elbows, your wrists, letting

2291
08:28:48.240 --> 08:29:05.759
your lower bag, your hips, buttocks grip, or just start

2292
08:29:05.919 --> 08:29:14.159
to relax and continue even more, comfort spreading through your

2293
08:29:14.319 --> 08:29:28.360
legs all the way down to your ankles, the tops

2294
08:29:28.439 --> 08:29:33.840
of your feet, the sight of your feet, and the

2295
08:29:33.959 --> 08:29:49.159
bottoms of your feet, relaxing into your toes, each toe

2296
08:29:49.520 --> 08:30:14.360
relaxing go And as your body relaxes more, your mind

2297
08:30:16.040 --> 08:30:40.400
becomes slower and peaceful, to the point where if you

2298
08:30:41.639 --> 08:30:58.400
choose to fall asleep, he can easily do that easy

2299
08:30:59.639 --> 08:31:07.680
to a the way because there's nothing.

2300
08:31:07.439 --> 08:31:08.560
Going on in your mind.

2301
08:31:12.279 --> 08:31:29.040
Your brain is peaceful, your body continues to rise.

2302
08:31:52.880 --> 08:31:53.439
And with that.

2303
08:31:53.680 --> 08:32:01.159
Connection between your body relaxing, the word do you say

2304
08:32:01.439 --> 08:32:15.240
to yourself relax means that you don't need to focus

2305
08:32:15.400 --> 08:32:17.040
on just one part.

2306
08:32:18.880 --> 08:32:20.279
You can just focus on.

2307
08:32:22.279 --> 08:32:47.400
Your entire body, saying the powerful word relax. And there's

2308
08:32:49.520 --> 08:33:08.080
those familiar sensations of comfort spreading throughout your body. Who

2309
08:33:08.119 --> 08:33:29.360
is saying and calming and heathing every pom to your body, heathing, relaxed.

2310
08:33:43.360 --> 08:33:47.119
So that all we need to do that one is just.

2311
08:33:48.959 --> 08:34:29.000
Tell yourself relax h eight completely. So starting down with

2312
08:34:29.200 --> 08:36:23.720
number twenty nineteen eighteen seventeen, mhm, sixty fifty four th

2313
08:36:58.400 --> 08:36:58.959
too well.

2314
08:39:57.279 --> 08:40:22.799
No dan.

2315
08:41:24.159 --> 08:42:44.040
Eight us.

2316
08:43:02.919 --> 08:48:28.680
Stu utilisa.

2317
08:47:12.520 --> 08:48:44.119
The one. So counted down ten to one, ten nine eight, seven,

2318
08:48:46.240 --> 08:48:58.119
six five four three two.

2319
08:49:00.680 --> 08:49:10.400
H And maybe that was a bit too quick in

2320
08:49:10.560 --> 08:49:13.680
order to relax. Maybe it's a bit too.

2321
08:49:13.840 --> 08:49:19.840
Fast for you to notice the calming of your body,

2322
08:49:23.080 --> 08:49:27.639
maybe even a little bit of pressure there, Like you'll

2323
08:49:27.680 --> 08:49:29.799
count it down from ten to one. What do you

2324
08:49:29.919 --> 08:49:33.240
expect me to do? Man, expect me to stick go

2325
08:49:33.400 --> 08:49:37.159
with floppy just because you're counting down.

2326
08:49:41.279 --> 08:49:41.479
Too.

2327
08:49:42.479 --> 08:49:45.799
If you try it again, but this time, I'll go

2328
08:49:45.880 --> 08:49:52.919
a bit slower this time, and you focus on the

2329
08:49:53.080 --> 08:49:57.200
whole of your body before we focus on your legs.

2330
08:49:59.599 --> 08:50:07.840
Just it is how your body does start to feel

2331
08:50:08.560 --> 08:50:49.479
more relaxed with every number that I count down ten nine, eight, seven, six,

2332
08:50:57.919 --> 08:51:16.959
five four three.

2333
08:51:30.119 --> 08:52:07.799
Two one, and just notice how how you feel, generally,

2334
08:52:08.240 --> 08:52:09.279
how your body feels.

2335
08:52:15.959 --> 08:52:24.240
It's not necessarily even about counting down from ten to one.

2336
08:52:27.240 --> 08:52:34.840
It's that space that you have, that body space between

2337
08:52:37.240 --> 08:52:55.759
what's being active physically or mentally, just sitting or lying down,

2338
08:52:56.479 --> 08:53:01.240
just being there, not doing anything, not saying anything, or

2339
08:53:01.919 --> 08:53:07.720
in deeding to think about anything. So it opens up

2340
08:53:07.759 --> 08:53:12.200
a space, you know, a bit of a space, a gap.

2341
08:53:18.439 --> 08:53:22.000
And the more I came down from the tent to one,

2342
08:53:23.159 --> 08:53:31.240
the bigger that gap becomes. So there's that gap of calmness,

2343
08:53:32.680 --> 08:53:47.439
of comfort and relaxation. It's a nice feeling, yeah, And

2344
08:53:47.560 --> 08:53:59.799
it moves those stresses or discomforts physically or emotionally moves away.

2345
08:54:06.599 --> 08:54:07.560
Allows you.

2346
08:54:10.240 --> 08:54:10.759
To just.

2347
08:54:13.759 --> 08:54:20.479
Slow down, someone to count again from ten down to one,

2348
08:54:20.919 --> 08:54:31.119
and notice that gap widening the gap. And as it widens,

2349
08:54:31.200 --> 08:54:37.560
it's almost like the stress and attention falls into the gap.

2350
08:54:51.040 --> 08:55:34.040
It gives you that distance, that space now ten nine eight, seven, six,

2351
08:55:46.759 --> 08:57:08.240
five four three two one. And how does your body feel.

2352
08:57:10.200 --> 08:57:10.360
Now?

2353
08:57:23.080 --> 08:57:35.080
Can you notice that? Do you feeling calmer? Are you

2354
08:57:35.319 --> 08:58:03.720
feeling more relaxed as we now focus on your legs,

2355
08:58:05.439 --> 08:58:25.880
just your legs. You're just gonna start with focusing on

2356
08:58:26.360 --> 08:58:45.479
your thighs. Of course, it's not the most exciting thing

2357
08:58:45.639 --> 08:58:52.200
to be doing because I'm sure like most of your

2358
08:58:52.240 --> 08:59:03.919
body is not. Im not going on right now, Just

2359
08:59:04.080 --> 08:59:10.240
focusing on the whole of your thighs, the tops of

2360
08:59:10.319 --> 08:59:16.400
your thighs, the sides of your fires the bottoms of

2361
08:59:16.479 --> 08:59:23.439
your thighs, your outer thighs, and your inner thighs. Basically

2362
08:59:23.639 --> 08:59:27.279
the whole of your thigh that leads into your hip

2363
08:59:31.319 --> 08:59:42.080
and it goes down to your knee joints. Now, this

2364
08:59:42.279 --> 08:59:49.720
is a big area. It's a very heavy area. It's

2365
08:59:49.919 --> 08:59:56.319
very strong, probably the strongest muscles in your body or

2366
08:59:56.400 --> 08:59:57.119
in your thighs.

2367
09:00:07.319 --> 09:00:08.200
But I don't think we.

2368
09:00:09.959 --> 09:00:22.560
Perhaps would give enough attention to our thighs. Perhaps we

2369
09:00:22.680 --> 09:00:33.319
don't acknowledge how important our thighs are to our lives,

2370
09:00:44.840 --> 09:00:54.240
how much they actually do for us all through our lives.

2371
09:01:01.400 --> 09:01:06.959
And it may seem to sound really weird, but I

2372
09:01:07.119 --> 09:01:13.080
think that all of our body parts, especially our thighs,

2373
09:01:14.080 --> 09:01:21.400
need some TLC, a bit of love shown, a bit

2374
09:01:21.439 --> 09:01:40.119
of acknowledgement, thank you, gratitude for what our thighs do

2375
09:01:40.400 --> 09:01:50.080
for us. And I know this may sound a bit strange.

2376
09:01:52.639 --> 09:01:55.680
Maybe you think, why am I short? How I should

2377
09:01:55.720 --> 09:02:00.560
be out in the garden hugging a tree or something. Wow,

2378
09:02:04.720 --> 09:02:06.799
it's hard to set a microphone.

2379
09:02:06.319 --> 09:02:07.000
Up on a tree.

2380
09:02:08.040 --> 09:02:10.240
That's why I'm doing this indoors. Otherwise I would be

2381
09:02:10.319 --> 09:02:14.080
outside hugging a tree. Now I can't see the television

2382
09:02:14.119 --> 09:02:22.720
from the tree. If you move down to your knees

2383
09:02:24.599 --> 09:02:32.520
gain such an important part. And I think we don't

2384
09:02:32.639 --> 09:02:40.479
necessarily I'll speak for myself here, I don't necessarily appreciate

2385
09:02:42.279 --> 09:02:47.360
all that my knees do for me until I have

2386
09:02:47.479 --> 09:02:52.680
a problem with my knee. It's occasionally if I maybe

2387
09:02:52.720 --> 09:02:58.360
i'll pash it or it's aching for some reason. It's

2388
09:02:58.560 --> 09:03:04.319
then that I realize is how much it does. You know,

2389
09:03:04.400 --> 09:03:10.360
the benefit of being able to use my legs without

2390
09:03:12.159 --> 09:03:19.400
any kind of physical discomfort is a beautiful thing that's

2391
09:03:19.599 --> 09:03:28.000
possibly not appreciated until it's temporarily removed. You know that's comfort.

2392
09:03:32.080 --> 09:03:36.720
But as you focus on your knees, regardless of how

2393
09:03:36.799 --> 09:03:44.279
your knees feel, you can have that sense of gratitude

2394
09:03:45.840 --> 09:03:48.400
and love to your knees for all that they do

2395
09:03:48.639 --> 09:04:02.400
for you. You can still have that attention on your thighs.

2396
09:04:03.200 --> 09:04:09.400
Maybe notice how your thighs feel. Maybe you've noticed that

2397
09:04:09.759 --> 09:04:28.439
they are relaxing more deeply as you focus now on

2398
09:04:28.599 --> 09:04:33.119
the bottoms of your legs, your shins, and your calf muscles,

2399
09:04:33.479 --> 09:04:41.200
and the bones between your knees and your feet incorporates

2400
09:04:41.279 --> 09:04:52.560
and of course your ankles so important. Anyone that's had

2401
09:04:53.439 --> 09:04:58.880
even like the slightest sprain of an ankle knows how

2402
09:05:00.560 --> 09:05:10.880
how much we take our ankles for granted. And it's

2403
09:05:10.959 --> 09:05:13.040
kind of strange in a way when you think that.

2404
09:05:15.599 --> 09:05:19.560
You know, logically, our wrists are a lot thinner than

2405
09:05:19.680 --> 09:05:23.799
the rest of our arms, which is okay, It doesn't

2406
09:05:24.439 --> 09:05:27.759
can't see any problem with that because we're just picking

2407
09:05:27.840 --> 09:05:35.240
stuff up by our ankles so much thinner than the

2408
09:05:35.279 --> 09:05:45.560
rest of our legs. And from a physics perspective or

2409
09:05:45.720 --> 09:05:49.880
logical even it doesn't really make sense that all this

2410
09:05:50.159 --> 09:05:58.919
weight would ultimately be resting on your ankles then leading

2411
09:05:59.000 --> 09:06:11.919
to your feet at thin area, thin bone. Yeah, it

2412
09:06:12.120 --> 09:06:18.000
does so much great work. Supports us, supports our body

2413
09:06:19.279 --> 09:06:29.760
for a lifetime, helps us to balance, helps you to

2414
09:06:33.760 --> 09:06:43.000
get around and be mobile. And there's the calf muscles.

2415
09:06:43.040 --> 09:06:50.680
Of course, when I was younger, I couldn't see the

2416
09:06:50.760 --> 09:06:55.839
point in calf muscles didn't seem to do anything. Okay,

2417
09:06:56.959 --> 09:07:00.480
if I walked around on tiptoes, then my car muscles

2418
09:07:00.519 --> 09:07:04.040
get some work. But of course that's not true. The

2419
09:07:04.160 --> 09:07:08.559
calf muscles are being used whenever we use our legs,

2420
09:07:14.160 --> 09:07:26.760
and your shins there to protect your lower legs, shaped

2421
09:07:26.800 --> 09:07:31.519
in a way, almost as a protector for the bone,

2422
09:07:39.120 --> 09:07:51.239
leading of course to your ankles and your feet. We're

2423
09:07:51.279 --> 09:07:53.199
not going to focus on your feet. We're just going

2424
09:07:53.279 --> 09:07:59.519
to focus on the legs. And I realize, but now

2425
09:07:59.599 --> 09:08:04.160
that I've mentioned your feet, you've probably focuses on them anyway,

2426
09:08:04.720 --> 09:08:06.480
So maybe I should focus.

2427
09:08:06.199 --> 09:08:07.279
On your feet a little bit.

2428
09:08:11.319 --> 09:08:15.760
You can have them in your awareness the same as

2429
09:08:15.839 --> 09:08:18.760
you have your thighs in your awareness.

2430
09:08:19.639 --> 09:08:20.879
Even though we haven't been.

2431
09:08:20.919 --> 09:08:26.360
Focusing on your thighs for a few minutes, I've been

2432
09:08:26.480 --> 09:08:40.879
focusing on your ankles, there's still that sensation of comfort

2433
09:08:43.599 --> 09:08:55.519
in your thighs, and there's that movement of energy because

2434
09:08:55.559 --> 09:09:02.559
the thighs hold lots of different sensations. Of course, there's

2435
09:09:02.599 --> 09:09:07.319
the muscles, the big straw muscles that we have in

2436
09:09:07.440 --> 09:09:21.239
our thighs. But the skin on the outside of the thighs,

2437
09:09:22.279 --> 09:09:26.959
as in the outside of all of our body, can

2438
09:09:27.040 --> 09:09:38.400
be very sensitive, sensitive to the touch, sensitive to temperature.

2439
09:09:44.959 --> 09:09:52.480
And inside your thighs the bones, there's the muscle, there's

2440
09:09:52.559 --> 09:09:57.639
the blood, vessels, the ar trees, all this stuff that's

2441
09:09:57.879 --> 09:10:06.680
inside your thighs. I guess sometimes it'd be nice if

2442
09:10:06.720 --> 09:10:11.559
you could actually put your fingers inside your thighs and

2443
09:10:11.639 --> 09:10:17.440
a message, so you can message on the outside, of course,

2444
09:10:18.239 --> 09:10:20.559
but to be able to get deep into the muscles,

2445
09:10:21.599 --> 09:10:26.720
to be able to just message inside your thighs, message

2446
09:10:26.760 --> 09:10:35.480
in the bones of your leg, massage in all the veins,

2447
09:10:35.680 --> 09:10:45.919
and just gently healing your thighs, and you could move

2448
09:10:46.120 --> 09:10:53.480
down message and inside your knees, just message in those bones,

2449
09:10:54.480 --> 09:11:01.519
but with healing fingertips spreading that healing image deep into

2450
09:11:01.639 --> 09:11:02.680
the choice.

2451
09:11:03.680 --> 09:11:04.400
Of your knees.

2452
09:11:09.839 --> 09:11:13.519
Of course, there's the back of your your knee and

2453
09:11:13.639 --> 09:11:19.639
the inside crease where your knee is. It's a very

2454
09:11:19.839 --> 09:11:25.720
sensitive area. Really, that was very nice when you stroke it.

2455
09:11:27.120 --> 09:11:30.480
That might be because it's an area that's not really

2456
09:11:30.680 --> 09:11:37.160
touched very often. It's almost like a hidden part, that

2457
09:11:37.480 --> 09:11:44.199
crease in your legs. It's almost it's like a part

2458
09:11:44.360 --> 09:11:49.199
that has a sensitivity which is a little bit different.

2459
09:11:57.040 --> 09:12:06.959
Of course, it's protected by your legs. So you can

2460
09:12:07.040 --> 09:12:12.360
imagine putting your fingers into that crease in your legs.

2461
09:12:18.160 --> 09:12:21.760
Fold in between your legs, you can just message with

2462
09:12:21.879 --> 09:12:28.800
your fingertips. Imagine your fingertips are going inside message in

2463
09:12:28.959 --> 09:12:38.440
the muscle tissue. You can of course field the bones

2464
09:12:38.919 --> 09:12:50.839
of your knees heading through your fingertips, and then as

2465
09:12:50.919 --> 09:12:56.559
you go down to your calf muscles, and that's the

2466
09:12:56.639 --> 09:13:01.000
part I'd like to be able to really my fingertips

2467
09:13:01.120 --> 09:13:10.559
deep inside my calf muscles, massage in every single tissue

2468
09:13:10.680 --> 09:13:21.839
of that muscle, healing every part, and then doing the

2469
09:13:22.000 --> 09:13:30.120
same for my shins, massage in gently stroking the bones,

2470
09:13:31.879 --> 09:13:38.080
gently stroking them, healing the loving way, because they deserve

2471
09:13:38.199 --> 09:13:43.879
to be treated as the precious bones.

2472
09:13:43.559 --> 09:13:48.239
That they are, because our legs are so precious as

2473
09:13:48.279 --> 09:13:53.000
in all the other parts of our body, and more

2474
09:13:53.040 --> 09:13:54.720
precious of any chore.

2475
09:13:57.080 --> 09:14:09.519
On the planet. When when you start to think about

2476
09:14:13.000 --> 09:14:21.760
the legs in this way, it can change your perspective.

2477
09:14:24.480 --> 09:14:30.239
It might sound a bit a bit silly to start

2478
09:14:30.319 --> 09:14:37.080
with the idea of having love for your legs, showing

2479
09:14:37.160 --> 09:14:44.480
appreciation for your thighs. Want them to be able to

2480
09:14:45.199 --> 09:14:52.319
put your hands in your thighs the message the muscles

2481
09:14:53.239 --> 09:14:58.160
and the bones, and to get your fingers deep in there,

2482
09:14:59.360 --> 09:15:08.120
releasing all tension. Just to show how much you care

2483
09:15:11.400 --> 09:15:16.559
about your legs, how much you care for what your

2484
09:15:16.639 --> 09:15:26.319
legs do for you regularly, your knees, your calves, your ankles,

2485
09:15:30.599 --> 09:15:38.239
the strength of your ankles, considering how thin they are

2486
09:15:38.480 --> 09:15:42.199
compared to the rest of your legs, especially your thighs.

2487
09:15:46.000 --> 09:15:57.680
Yet this so strong, so flexible, absolutely amazing things. Your

2488
09:15:57.800 --> 09:16:07.360
ankles are truly a gift because of what they do

2489
09:16:07.599 --> 09:16:19.239
for you, supporting all that weight, regardless of how what

2490
09:16:19.559 --> 09:16:23.199
weight you are, even if you're only eat ate stone,

2491
09:16:25.319 --> 09:16:28.559
there still a lot of weight for these little ankles.

2492
09:16:32.199 --> 09:16:32.639
Now I'm a.

2493
09:16:32.720 --> 09:16:40.919
Lot heavier than eat stone double back, yet my ankles

2494
09:16:42.680 --> 09:16:50.319
support my body all the time, although they do give

2495
09:16:50.400 --> 09:16:51.879
off a sigh of relief.

2496
09:16:51.599 --> 09:16:57.160
When I sit down, as in fact, my whole legs through.

2497
09:17:00.559 --> 09:17:06.000
My feet fee also gow my toast crack.

2498
09:17:07.199 --> 09:17:07.959
I'm so happy.

2499
09:17:27.720 --> 09:17:38.440
Your legs really are amazing, don't talking about Talking about

2500
09:17:38.559 --> 09:17:43.919
your legs is probably possibly one of the most things,

2501
09:17:44.480 --> 09:17:49.519
the most boring things you've ever heard anyone say possibly.

2502
09:17:51.959 --> 09:17:52.919
You're boring or not.

2503
09:17:54.519 --> 09:18:09.959
Everything I said is true. Your legs, oh amazing. Your

2504
09:18:10.120 --> 09:18:22.680
lecks deserve not just respect, they deserve to relax deeply.

2505
09:18:30.000 --> 09:18:33.360
They deserve to take some time out of the day

2506
09:18:35.559 --> 09:19:12.440
to just lcko completely. Legs really can relax. And because

2507
09:19:12.480 --> 09:19:16.440
the legs are so such a most you know, very

2508
09:19:16.480 --> 09:19:22.199
important part of your body. And you relax your legs,

2509
09:19:22.319 --> 09:19:29.519
the rest of your body also naturally follows in that

2510
09:19:33.279 --> 09:19:44.120
journey of comfort. I can feel it in my hips.

2511
09:19:45.519 --> 09:19:52.000
My hips feel really loose, and also my.

2512
09:19:52.120 --> 09:19:53.080
Lower back as well.

2513
09:19:55.080 --> 09:20:00.839
My lower back really feels it feels stretched, even though

2514
09:20:00.839 --> 09:20:04.480
I'm just sitting in a chair and there's no stretching

2515
09:20:07.199 --> 09:20:10.360
as far as I'm aware that I'm doing. It's almost

2516
09:20:10.400 --> 09:20:14.199
as if the muscles are just relaxed so much that

2517
09:20:14.319 --> 09:20:21.360
there is a natural stretch as the tension has reduced

2518
09:20:22.800 --> 09:20:41.400
a lot. And I'm now going to count down from

2519
09:20:42.040 --> 09:20:51.120
ten down to one, and you can continue to feel

2520
09:20:52.879 --> 09:21:25.360
wonderfully relaxed. Ten nine, eight, seven, six, five, four three

2521
09:21:29.480 --> 09:21:50.199
two one relax. So I'm just going to count down

2522
09:21:51.720 --> 09:21:56.400
from five down to one, and as a countdown, you

2523
09:21:56.680 --> 09:22:03.519
just focus on the numbers. Just the numbers counting down.

2524
09:22:04.599 --> 09:22:13.720
And notice how you feel in this moment as you

2525
09:22:13.879 --> 09:22:21.400
hear the numbers counting down, knowing that those numbers counting

2526
09:22:21.480 --> 09:22:31.639
down represent you feeling calmer, not just in your body,

2527
09:22:31.800 --> 09:22:40.160
but also relaxing your mind. Just notice how you feel.

2528
09:22:41.040 --> 09:22:46.959
There's nothing to do, it's nothing to say, it's nothing

2529
09:22:47.120 --> 09:23:30.120
to think about. Starting with number five, four three two one.

2530
09:23:39.760 --> 09:23:52.040
As you notice the gradual letting go with the tension

2531
09:23:52.239 --> 09:23:59.360
in your body, you may also begin to notice and

2532
09:23:59.519 --> 09:24:08.519
be away of how your mind is starting to slow down.

2533
09:24:11.040 --> 09:24:17.400
This is just a natural thing that happens. It's not

2534
09:24:17.599 --> 09:24:22.760
really a special procedure. It's just natural because is your

2535
09:24:24.080 --> 09:24:30.080
body relaxes, your mind also starts to relax. And the

2536
09:24:30.199 --> 09:24:33.800
more your mind relaxes, the more your body relaxes. It's

2537
09:24:33.959 --> 09:24:46.040
just a continuous circle of relaxation. And is that calmness

2538
09:24:46.279 --> 09:24:53.440
that comes from relative quietness. You know, even even if

2539
09:24:53.480 --> 09:25:00.360
this background sounds either your side or minds, you're still

2540
09:25:00.800 --> 09:25:06.080
going to be quite calm. You know, you haven't got

2541
09:25:06.120 --> 09:25:11.199
the television on, there's no music in the background. Unless

2542
09:25:11.279 --> 09:25:12.959
you're listening to the recorded.

2543
09:25:12.559 --> 09:25:20.000
With music, of course, you're very likely not going to

2544
09:25:20.040 --> 09:25:21.199
be sitting in a room.

2545
09:25:21.080 --> 09:25:25.639
With other people. Of course you might be, but generally

2546
09:25:25.839 --> 09:25:28.919
it's more ideal if you can do this on your own,

2547
09:25:30.639 --> 09:25:40.720
so no distractions, and when you stop thinking about stuff,

2548
09:25:47.279 --> 09:25:57.559
relaxation automatically rises, a sense of comfort starts to grow,

2549
09:26:02.080 --> 09:26:08.720
and without trying to build it up into something fantastical,

2550
09:26:12.559 --> 09:26:21.279
something magical, this is just a natural process, something that's

2551
09:26:22.480 --> 09:26:32.160
easy to accomplish. In fact, it's almost the sense of

2552
09:26:32.440 --> 09:26:39.720
relaxing completely happens really when you put no effort into it.

2553
09:26:40.720 --> 09:26:46.440
It's not something that you can really force. It's something

2554
09:26:46.599 --> 09:26:57.319
that happens naturally. And part of the process of this

2555
09:26:57.599 --> 09:27:09.559
recording and others is simply two allow you to take

2556
09:27:09.639 --> 09:27:13.519
advantage of this space.

2557
09:27:15.800 --> 09:27:20.040
This time, to just.

2558
09:27:24.199 --> 09:27:31.760
Let go, to just be here, to be in tune

2559
09:27:35.480 --> 09:27:47.559
with how you feel, yet with the intention of wanting

2560
09:27:47.839 --> 09:27:59.879
to relax deeply and maybe even to fall asleep, depending

2561
09:27:59.879 --> 09:28:06.400
on what it is that you wish for yourself in

2562
09:28:06.519 --> 09:28:22.680
this moment. As we know, relaxing is the majority of

2563
09:28:22.800 --> 09:28:27.400
the process of falling asleep. The actual falling asleep part

2564
09:28:27.639 --> 09:28:35.839
is a tiny bit at the end. The deeper relaxed

2565
09:28:36.199 --> 09:28:58.319
you become, the easier you find yourself drifting. You can also,

2566
09:28:58.519 --> 09:29:08.559
if you choose, stay focused on my voice and really

2567
09:29:09.000 --> 09:29:38.760
enjoy the process, gradually relaxing each muscle in your body

2568
09:29:43.800 --> 09:30:12.919
effortlessly and just observing the sensation I'm letting go completely.

2569
09:30:19.000 --> 09:30:19.559
This time.

2570
09:30:19.720 --> 09:30:28.279
I'm gonna count from six down to one, and you.

2571
09:30:28.360 --> 09:30:35.680
Can notice your mind calming down more