July 31, 2025

(music) (10 hours) Safe Space Stress Relief - Relaxation Hypnosis For Stress #244 - 31st July 2025

(music) (10 hours) Safe Space Stress Relief - Relaxation Hypnosis For Stress #244 - 31st July 2025
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Hello, Hello, Welcome to Jasondewland dot com. My name's Jason Newland.

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Please only listen when you can safely close your eyes.

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This is a relaxation session. There's not really much for

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you to do except just listen to my voice. It's

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all about stress relief. So if you're listening to this

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recording because you're feeling stressed and you're hoping to have

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some relief from the stress, then you have come to

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the right place. And I hope that my voice doesn't

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excite you too much. You can close your eyes if

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you want, You can open your mouth, you can tap

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dance if you want. But I find the close in

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my eyes is quite helpful when it comes to letting

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go stress and tension. There's something about just closing your eyes,

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switching off the visual getting rid of those distractions, the

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distractions of movement and outside stuff. Also, I notice, and

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this is just for myself, you may feel the same

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as well. When your eyes are closed, it seems to

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send a signal to the rest of your face to relax.

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It seems to send a signal to the rest of

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your body that it's okay to relax, it's okay to

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let go and It's all about being kind to yourself really,

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you know, letting go of stress, cultivating self compassion and resilience.

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It's about taking care of yourself. I mean, you may

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have noticed how tension can melt away when you relax.

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So just let go completely now, just by choosing to relax,

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making that decision to relax, all the muscles in your body,

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all the thoughts in your mind, let go completely now.

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Perhaps there were worries you brought into this recording with you,

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things that were on your mind before. Just imagine placing

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them down beside you and just walking away. With every breath,

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you can release what no longer serves you. It can

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become quite fascinating how naturally you begin to make positive

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choices that align with your goals, which in turn releases

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tension and stress. It can, instead of being worried about stuff,

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you're actually feeling positive about the future. You're looking forward

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to tomorrow and the day after, and a good thing

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about reaching a deep state of relaxation and absorption the mind.

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Your mind is now open the therapeutic suggestions which helps

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to encourage stress relief, resilience, and healthy coping. As you

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relax even more, perhaps not even requiring yourself to focus

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on any particular bodily part in order for you to

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continue to relax all the parts of your body individually

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and collectively, one at a time, and all at the

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same time as your mind slows down even more. Maybe

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it's the relaxation, or perhaps it's because you no longer

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need to be thinking about stuff and you've decided to

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go along with letting go. As you consider treating yourself

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with the same kindness that you would offer a dear

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friend or a loved one, treating yourself with the same love, softness, gentleness,

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love that you'd offer a dear, dear friend, and you

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may be surprised by just how easily you start to

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embrace new perspectives and possibilities. Fill in your mind with options,

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thoughts of wonder, what if could be? Can be? Maybe ideas,

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and things look forward to or connected with positivity and possibility.

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Because life challenges can be like waves, you can choose

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to respond with a calm and focused mind and imagine

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that you're intuition become sharper and more reliable with the

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passing day guiding you toward what supports your well being.

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And when stress arises, remember that you do have a

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safe space within you, a safe place where you can

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go and breathe slowly, which helps you to reconnect with

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it just by focusing, just by imagining, just by remembering

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that within you is so much safety, so much love,

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so many possibilities to change your life, to move forward

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towards the type of life that you hope for. And

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perhaps there are times when other people's expectations feel very heavy,

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and you can compare at that are taking control, and

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you can visualize yourself surrounded by a gentle boundary, like

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a soft light or a transparent shield that protects you

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and allows in only what is helpful. And when you're

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in that zone, notice how your mind automatically begins to

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let go of any old limitations because you're free to

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discover just how easily you can tap into your inner creativity.

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And each day you'll be naturally drawn towards opportunities that

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align with your highest potential. And as you notice your body,

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your face, and your jaw, just notice how those parts

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of your body continue to relax, your neck and your throat,

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chest and back, relaxing upper arms and forearms, letting go

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of your abdominal muscles, your buttocks and pelvic area, thighs

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and hips, calves and ankles, and your feet and your toes,

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and even when we're no longer really particularly focusing on

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those different parts of your body as they relax, each

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muscle relaxing and continue and to relax effortlessly and easily

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as we continue to just focus on positive ideas, ways

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that can allow you to reduce all levels of tension

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or stress out of your body and out of your mind,

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releasive and release in some more. And one of the

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good things about this situation is you don't really need

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to even focus your breath because you can allow your

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breath to just naturally in its own time, organically become slower,

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become deeper in its own time, no control, You don't

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have to do anything. You can just observe it. Notice

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you're breathing, slowing down natural, Maybe can feel the cool

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there entering new lungs. It's very relaxing. There's a question,

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what is your in a safe space? You're in a

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safe place, look like, what does it feel like? Does

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it have a certain smell, a sound, a touch, or

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even a taste. So just allow yourself to immerse your

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body and your mind into this safe place. Maybe it's

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a little bit like being back in the womb, maybe not.

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There's a certain feeling of connection and safety that comes

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from allowing yourself to experience these feelings. And whenever you

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go to that safe in our place, your stress automatically reduces,

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your breathing slows down, and you may even find that

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you fall asleep. And it's a safe sanctuary where you

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can return to any time, offering you feelings of security, hope,

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and well being as well as freedom. And this inner

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space can be as elaborate or as simple as you choose,

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could be as simple as a bench overlooking the ocean,

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a hammock in some trees, or a cozy cabin, maybe

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a room from a house that you used to live,

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maybe a place you've never been. But when you think

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about it, you feel completely relaxed and healing. And as

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you settle into this sanctuary, you'll discover a profound sense

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of inner peace and serenity. In fact, you may find

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it interesting just how effortlessly you relax into this deep state.

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You may choose to explore this same space. Perhaps there's

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more to it than meets the eye. Perhaps it's a

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much larger space much more powerful, much more healing than

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you will first give it credit. And that's something you

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can do in your own time. Maybe it's a place

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where you can plant seeds for future pleasures and successes

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in life, something that you'd like to happen. And by

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planting that seed in that room, that safe space, you

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may feel that you're setting off the events, the inevitable

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offense of positivity that will lead to that successful outcome

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that you desire. And as you step in and out

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of that safe space, you may start to notice the

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real strength that comes instantly. Maybe you'll gradually become aware

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of your unlimited potential for growth and transformation. Just by

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stepping inside that safe place, you may start to notice

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subtle changes in your body as it effortlessly supports your

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overall well being, imagining that every breath here knows's your

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mind and heart, increasing the relaxation of your body and

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mind to a level that maybe you didn't expect to

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occur quite so easily, to feel so very relaxed, almost

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as if your whole body is just gently melting away,

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remembering to integrate the positive feelings that you have when

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you're in that safe space, allowing you to absorb the

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feelings of security and hope. Taking a moment to soak

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up this sense of freedom, hope, and safety. Imagine these

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feelings as a warm light that fills your body, and

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you'll be pleasantly surprised by just how effortlessly your confidence

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continues to grow every day, knowing that this inner calm

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is yours to access whenever you choose, and you can

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manage your future stress because you have the power to

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regulate your response. So whenever you feel overwhelmed in the future,

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take a deep breath, maybe allow your abdomen to rise

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and fall. You can remember this session. You can returned

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to your inner safe place at will, letting your mind

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remember the feelings of your body and your muscles relaxing

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and your breathings slowing down naturally becoming deeper, and you'll

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find that your intuition guides you to prioritize rest when

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you need it, and your body knows how to shift

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from fight or flight into rest and digest, and we

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practice should become more resilient, adapting easily to life's changes

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with grace and relaxation. Doesn't end when this session does,

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because removing yourself from stressful thoughts can promote the relaxation

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you need to fall asleep. So as you go to

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bed tonight, imagine a gentle breeze from your safe space

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washing over you. Breathe slowly and deeply and naturally, and

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soon your mind will drift into peaceful sleep, and over

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the coming days you'll notice increased physical energy and feelings

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of calm and well being. You might even find that

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you've pleasantly surprised by just how effortless the Your confidence

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continues to grow, and from now on, each time you

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take three slow, deep breaths, you can automatically access this

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state of calm, and your muscles will soften, your heart

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will steady, and your mind will open to positive solutions.

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When you notice tension building, gently squeeze and relax the

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muscle group to remind your body of the deep relaxation

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you experienced here today. Remembering that you have that safe

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inner place, and even a brief visit there will restore

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feelings of security and hope. An idea that you can

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just practice this daily, maybe just for a few minutes

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a day. Imagine going back to that safe in a

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place and feeling relaxed so very thoroughly and so easily,

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

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and as I count, your return feeling calm, refreshed, and empowered.

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If you choose, you can also just ignore me and

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drift off into a deep sleep. One noticing the room

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around you. Two bringing awareness back to your body. Three

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taking a deep breath, moving fingers and toes. Four you

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feel grounded and ready to continue your day. Five eyes open,

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fully awake, carrying you with you a profound sense of

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peace and well being. And maybe have a little stretch,

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have a drink of water, and just remember that anytime

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you want to relax, you can just replay this recording

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and you can feel even more comfortable and calm each

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time you hear my voice. So thank you for listening,

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and remember to be kind to yourself, because you do

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deserve to be happy. Be gentle of yourself. You deserve

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

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more deep and meaningful way, maybe in a way that

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can not just allow you to feel calmer now and

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throughout the time we spend together here, not just relaxed

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

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you can enjoy that sense of comfort and peace. But

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also I think it would be nice to have those

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

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

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

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by listening regularly, especially if you find like some people

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do and myself as well. I sometimes I find one

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particular recording that really resonates with me, and I just

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

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

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

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was a guided visualizations. It kind of was hypnosis, really,

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and I managed to find it again and it still

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has the same effect on me, And part of it

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was the person's voice relaxed me, just felt so peaceful,

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

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morning and in the evening. And I knew before even

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pressing the play button that since I've done that pressed

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the play button. This is in the days of CD

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players press the play button. In fact, it might have

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even been a tape tape recorder. I'd lie down on

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the bed and then even without necessarily listening to her

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words because I had them memorized. Really, it was as

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if my body knew exactly what to do, and the

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muscles just almost went into automatic relaxation, and I remember

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my mind would slow down. Now. Now, I was listening

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to this recording in the early days of learning hypnosis,

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and long before I ever made any videos or audio

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recordings myself, because I didn't start doing that till two

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thousand and six, I knew, I knew how helpful I

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found being able to just let go, to have that

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trust in the person that I'm listening to, knowing that

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it's going to be just as relaxing, if not more so.

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Each time you hear my voice, you may feel the same.

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Some people have been listening to me for over a decade,

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maybe not solidly, obviously not twenty four hours a day,

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but maybe people come back. Some people may be listen

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every day. That's something that I do which you may

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not realize by listening, is when I record these recordings. Now,

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for example, I also am affected by the words that

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I say. So if I set you focus on your feet,

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00:41:02.800 --> 00:41:10.519
notice your feet relaxing, I will be focusing on my feet.

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00:41:15.400 --> 00:41:32.840
I will be noticing my feet relaxing. If I said,

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focus on your hands, then maybe notice the difference between

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each hand. Perhaps notice the air in the room, the

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00:41:51.639 --> 00:41:56.280
temperature of the room. On the backs of your hands.

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00:42:04.079 --> 00:42:07.960
You may start to notice what almost feels like a

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00:42:08.119 --> 00:42:16.159
very light breeze, even though there may not be any

246
00:42:16.559 --> 00:42:21.480
type of breeze at all where you are right now.

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And as you become aware of your hands, I'm also

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aware of how relaxed my hands are feeling now. And

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when it comes to potentially drifting off to sleep, which

250
00:43:16.000 --> 00:43:30.119
may be the reason you're listening, I also feel drowsy

251
00:43:32.360 --> 00:43:45.840
when I make these recordings. I also notice my mind drifting.

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In fact, at times I've actually fallen asleep without even noticing,

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and then I carry on talking. And it's only when

254
00:44:20.639 --> 00:44:29.719
I listen back to do the editing I hear snoring

255
00:44:31.639 --> 00:44:38.920
and I think I don't remember snoring. I remember talking.

256
00:44:41.599 --> 00:44:49.000
This snoring was a pick turned up. That's why I

257
00:44:49.079 --> 00:44:57.320
sound like when I snore, I get really into the

258
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whole e experience. I don't know how you feel, how

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00:45:16.760 --> 00:45:27.599
relaxed you feel in your feet, how relaxed you feel

260
00:45:27.760 --> 00:45:54.400
in your hands. I have noticed more and more that

261
00:45:54.599 --> 00:46:10.760
the more relaxed, deeper level of comfort you feel, the

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00:46:10.960 --> 00:46:31.559
easier your breathing becomes. It's almost like that additional muscle relaxation.

263
00:46:35.920 --> 00:46:56.920
So this allows you to breathe easier without necessarily focusing

264
00:46:59.119 --> 00:47:24.239
on your breath. Yeah, however, being able to notice the

265
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ease in which you breathe so naturally, you breathe so

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00:47:54.519 --> 00:48:37.800
very easily and smoothly. Whenever I imagine my breathing improving.

267
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When I've got my eyes closed, I tend to visualize

268
00:48:58.960 --> 00:49:13.039
a beautiful thing yield with trees and flowers producing all

269
00:49:13.239 --> 00:49:46.840
that life giving oxygen. And it feels nice too, if

270
00:49:47.000 --> 00:50:07.119
nothing else, just taking some time, oh why, from everything,

271
00:50:16.880 --> 00:50:49.400
enjoying that feeling of peace, serenity with a joyful heart.

272
00:51:14.800 --> 00:51:40.320
Time seems to just drip by, so very slowly, relaxed,

273
00:51:46.199 --> 00:52:25.320
so deeply peaceful, completely unattached to any thoughts whatsoever in

274
00:52:25.480 --> 00:53:29.880
this moment, completely free, noticing that your mind has slowed down.

275
00:53:38.159 --> 00:54:24.880
Slowed down because nothing really requires your attention. You can

276
00:54:25.119 --> 00:54:41.239
enjoy the physical sensations of allowing the stress to drip

277
00:54:42.000 --> 00:55:01.760
out of your body, dripping out of every part have

278
00:55:02.000 --> 00:55:26.519
your body and being released from your brain. Hue your

279
00:55:26.639 --> 00:56:01.920
mind slowly but surely it must loose, and your legs

280
00:56:17.159 --> 00:57:11.239
relax res rex so very deeply, relax so deeply. And

281
00:57:11.480 --> 00:57:39.239
the feelings, the pleasant feelings in your arms and shoulders,

282
00:57:39.280 --> 00:57:59.639
deepening each part of your body further and deeper, m

283
00:58:02.840 --> 00:58:24.800
and deeper. Noticine, the feedings in the back of your neck,

284
00:58:47.920 --> 00:59:27.320
the feedings in your wrists, muscles. In front of your body,

285
00:59:37.719 --> 01:00:21.159
I will say, feeling peaceful, deep, there's a sense of

286
01:00:21.440 --> 01:01:05.960
peace spreads through your very core. Even when you focus

287
01:01:06.119 --> 01:02:05.480
on your mind. Her mind becomes a and slower, even deeper, relaxing,

288
01:02:29.320 --> 01:03:38.639
so very slow, his stomach peacefull in your stomach hold back. Notice,

289
01:03:46.239 --> 01:04:04.719
Notice how relaxed you'd never feel in the hall of

290
01:04:04.800 --> 01:04:37.480
your back. In a spy from your brain all the

291
01:04:37.559 --> 01:04:45.039
way down in the middle of your back, sending and

292
01:04:45.480 --> 01:05:20.559
receiving millions of messages every day, deep comfort, increasing deeply relaxed,

293
01:05:50.679 --> 01:06:25.719
ynys relax spreading those signals down your spine or cord

294
01:06:30.119 --> 01:06:49.000
into air, every part of your body, your shins and

295
01:06:49.119 --> 01:07:36.719
your calf muscles hm hm, your elbows, feelings of peace

296
01:07:39.639 --> 01:07:53.519
and tranquility spreading through your body, tips of your toes,

297
01:07:57.840 --> 01:08:10.000
to your eyes, your fingers all wait, you'll know about

298
01:08:21.880 --> 01:09:23.199
letting her, reating her pace to drift in mind just

299
01:09:23.640 --> 01:09:48.840
wandering away, happy to let go, let go completely, to

300
01:09:49.119 --> 01:11:16.439
let go, said tranquil. The whole body enjoying a sensor listeninker, hey,

301
01:11:17.680 --> 01:13:20.439
noreen joy the space, this space of peace and safety,

302
01:13:43.239 --> 01:15:42.039
sur very relaxed us us letting go. Maybe we can

303
01:15:42.319 --> 01:15:53.600
just focus on the different parts of your body, just

304
01:15:54.039 --> 01:17:03.000
to notice you foolhead and your eyes chun so loose,

305
01:17:22.640 --> 01:18:43.039
noticing the sense of complete freedom, absolute freedom, bressa dress day,

306
01:18:55.399 --> 01:20:21.520
he's on energy, peace to breeze such ease, yeah loose.

307
01:20:42.800 --> 01:20:55.680
You may or may not have noticed your mind drifted,

308
01:21:32.199 --> 01:21:56.880
peaceful move been even more deeply in the direction of

309
01:22:01.680 --> 01:24:15.560
total blissful pace, blisshul pace arrest tie to pace, so calm,

310
01:24:15.640 --> 01:25:27.680
let him go, peace with mind re body c rexed cirraxed.

311
01:25:51.960 --> 01:26:17.760
A body feels almost invisible, so the very relaxed. But

312
01:26:17.880 --> 01:27:33.479
I'm paceful, so pace rel like God. And you could

313
01:27:33.600 --> 01:27:43.640
start to notice that you are feeling more relaxed, even

314
01:27:43.760 --> 01:27:54.880
though I've not purposely focused your mind upon that sense

315
01:27:55.319 --> 01:28:02.840
of physical comfort that is growing within you throughout your body,

316
01:28:04.359 --> 01:28:14.000
and your mind starts to slow down, and that could

317
01:28:14.079 --> 01:28:22.439
be almost in recognition of I guess my speech not

318
01:28:22.600 --> 01:28:39.720
being particularly fast, and things just generally feel calmer. Just

319
01:28:40.039 --> 01:28:48.600
by listening to my voice, you give yourself an opportunity

320
01:28:50.319 --> 01:28:56.079
to take a break from the day, take a break

321
01:28:56.159 --> 01:29:03.880
from your life as it is, and to give yourself

322
01:29:03.920 --> 01:29:11.840
a rest, giving yourself permission to take some time off

323
01:29:14.079 --> 01:29:19.479
and to allow your body to relax and allow your

324
01:29:19.600 --> 01:29:30.239
mind to slow down, which in turn releases the tension

325
01:29:31.640 --> 01:29:40.800
any stresses that you had in your body. It's almost

326
01:29:40.840 --> 01:29:45.039
as if the parts of your body just open up,

327
01:29:46.319 --> 01:29:57.960
allowing the negativity out and at the same time replacing

328
01:29:58.800 --> 01:30:08.359
that negativity with positive healing energy which then fills your

329
01:30:08.399 --> 01:30:20.239
body up and your mind to also starts to appreciate

330
01:30:21.079 --> 01:30:39.560
those feelings of increasing confidence, an almost uplifting feeling, positive healing,

331
01:30:42.640 --> 01:30:51.239
an energy that spreads through your body like a wave

332
01:30:53.520 --> 01:31:08.600
of comfort, and all this and just allowing yourself a

333
01:31:08.680 --> 01:31:13.960
few minutes, maybe half an hour, hourver long you want

334
01:31:14.000 --> 01:31:26.840
it to be, to just rest and allow your mind

335
01:31:27.000 --> 01:31:37.880
and your body to almost reset itself to the settings

336
01:31:37.920 --> 01:31:53.520
of comfort and relaxation, calmness, which allows more room for

337
01:31:54.920 --> 01:31:57.399
feelings of pleasure.

338
01:31:59.560 --> 01:31:59.840
And have.

339
01:32:04.399 --> 01:32:13.479
To move around your body and into your mind, almost

340
01:32:14.000 --> 01:32:18.640
as if your mind and your body are sinking together,

341
01:32:22.880 --> 01:32:32.600
almost mirroring each other with that growing positivity and calmness,

342
01:32:37.640 --> 01:32:45.119
And it feels nice, really does feel nice to know

343
01:32:45.359 --> 01:32:54.279
that you are the one that has allowed yourself to

344
01:32:54.520 --> 01:33:08.560
feel more comfort and to experience more of this deep

345
01:33:08.960 --> 01:33:25.039
relaxation spreading throughout your body. And as I focus on

346
01:33:25.279 --> 01:33:31.000
each part of your body, you can notice that that

347
01:33:31.319 --> 01:33:48.000
part becomes even more relaxed just by focusing on it.

348
01:33:48.000 --> 01:33:57.680
It becomes even more calm and comfortable just by focusing.

349
01:34:01.720 --> 01:34:07.479
And as I move down your body, starting at your head,

350
01:34:10.159 --> 01:34:15.479
the parts that you have already focused on will continue

351
01:34:16.800 --> 01:34:23.960
to relax deeply, and those parts that have not yet

352
01:34:24.119 --> 01:34:37.000
focused on or just automatically release any remain intention in

353
01:34:37.159 --> 01:34:51.399
anticipation of even more comfort about to come. Now, I'm

354
01:34:51.399 --> 01:34:57.920
going to start by focusing on your forehead, just being

355
01:34:58.039 --> 01:35:06.720
aware of the feelings if your forehead and any background

356
01:35:06.920 --> 01:35:13.840
sounds like mister Herbert the pigeon can just allow you

357
01:35:14.000 --> 01:35:21.520
to feel even more relaxed, just means you in the moment,

358
01:35:24.600 --> 01:35:30.000
this isn't this isn't a sterile environment. This is the world.

359
01:35:33.399 --> 01:35:39.439
I live in the countryside, So there's lots of nature

360
01:35:39.960 --> 01:35:50.479
sounds around, So as you focus on your forehead, just

361
01:35:50.720 --> 01:35:59.079
notice how it becomes even more relaxed as your focus

362
01:36:00.800 --> 01:36:07.119
only on my voice and that part of your body.

363
01:36:10.479 --> 01:36:18.800
Moving down to your eyes, focusing on your eyes, noticing

364
01:36:21.239 --> 01:36:30.960
how your eyelids feel so heavy yet so light at

365
01:36:31.000 --> 01:36:37.479
the same time, and all the muscles around your eyes

366
01:36:37.680 --> 01:36:52.159
relaxing completely. Moving your focus down to your mouth, your lips,

367
01:36:52.560 --> 01:36:59.239
your tongue, your teeth, and your guns, the whole of

368
01:36:59.359 --> 01:37:14.359
your mouth relaxing, calm and least as you focus now

369
01:37:14.960 --> 01:37:21.840
on your jaw, not just the parts of your jaw

370
01:37:22.000 --> 01:37:26.439
near your mouth and your chin, but all the way

371
01:37:26.520 --> 01:37:33.079
up the size of your face to your ears, the

372
01:37:33.119 --> 01:37:44.640
hole of your jaw, feeding more relaxed.

373
01:37:47.800 --> 01:37:56.840
And calm.

374
01:37:56.920 --> 01:38:06.039
Focusing on your neck, the front of your neck and

375
01:38:06.079 --> 01:38:19.119
your throat relaxing and loose and calm. The side of

376
01:38:19.199 --> 01:38:24.520
your neck, the right and left side of your neck

377
01:38:27.439 --> 01:38:30.880
relax and place.

378
01:38:34.640 --> 01:38:41.560
And calm.

379
01:38:41.760 --> 01:38:48.640
And now the back of your neck. Focusing on the

380
01:38:48.720 --> 01:38:59.119
back of your neck, letting go of any tension that

381
01:38:59.319 --> 01:39:08.239
may have been there before, and enjoying that sense of

382
01:39:09.199 --> 01:39:19.920
increasing comfort and release that you can experience in the

383
01:39:20.000 --> 01:39:32.279
back of your neck. Moving down your back and moving

384
01:39:32.479 --> 01:39:36.880
either side of your spine right from the top of

385
01:39:36.920 --> 01:39:42.520
your back all the way down to the bottom of

386
01:39:42.560 --> 01:39:59.920
your back down to your lower back. Did you move

387
01:40:00.239 --> 01:40:07.920
up and down your spine, you can feel the muscles

388
01:40:08.920 --> 01:40:22.640
either side of your spine relaxing even more. And as

389
01:40:22.720 --> 01:40:29.840
those muscles relax, that sense of comfort starts to spread

390
01:40:31.479 --> 01:40:39.840
outwards from your spine into both sides of your back,

391
01:40:43.600 --> 01:40:47.319
the top of your back, the middle end your lower back.

392
01:40:50.840 --> 01:40:58.000
And as you scan gently and slowly up and down

393
01:40:58.159 --> 01:41:03.239
your back, there's the muscles in the top of your

394
01:41:03.319 --> 01:41:13.239
back relax and become looser. The muscles in the middle

395
01:41:13.319 --> 01:41:20.640
of your back also seem to just almost divide from

396
01:41:20.680 --> 01:41:34.159
each other, separating and almost melting, and in your lower

397
01:41:34.199 --> 01:41:45.760
back there seems to be an extra special feeling of comfort.

398
01:41:51.000 --> 01:41:57.159
The spreads into your hips, sit down your lower back,

399
01:41:57.439 --> 01:42:05.479
into your hips, into the area where your cosix are,

400
01:42:09.000 --> 01:42:15.760
and into your buttocks, and all these muscles that spread

401
01:42:17.920 --> 01:42:27.720
bring your lower back into your hip area, start to melt,

402
01:42:32.159 --> 01:42:45.039
start to really let go, and even nowhere about to

403
01:42:45.119 --> 01:42:51.920
focus on your shoulders, your back and your spine will

404
01:42:51.960 --> 01:43:08.439
continue to let go, continue you to relax, so calmly,

405
01:43:13.119 --> 01:43:18.079
and then you focus on your shoulders. You may notice

406
01:43:18.439 --> 01:43:33.840
they're already feeling really loose, They're already.

407
01:43:36.159 --> 01:43:48.920
Feeding calm and.

408
01:43:49.079 --> 01:44:01.520
The feeling those muscles, the move from your neck into

409
01:44:01.560 --> 01:44:38.279
your shoulders feels so soft and gentle, so smooth and calm,

410
01:44:38.319 --> 01:44:50.960
and the feeling in your shoulders seems to spread deep

411
01:44:51.159 --> 01:45:00.920
into your shoulders, a sense of relaxation, not just traveling

412
01:45:01.399 --> 01:45:18.680
deeply into your muscles, but also relaxing the bones and

413
01:45:18.920 --> 01:45:27.119
moving all the way to underneath your arms, relaxing that

414
01:45:27.359 --> 01:45:32.680
whole area between the tops of your shoulders and underneath

415
01:45:32.720 --> 01:45:51.800
your arms healing. You feel so relaxed and comfortable in

416
01:45:51.920 --> 01:46:11.359
your shoulders, which sends that deep healing message into your

417
01:46:11.720 --> 01:46:23.359
arms that you may feel almost as if your arms

418
01:46:23.399 --> 01:46:35.319
are not even that, because they're so relaxed, so deeply relaxed,

419
01:46:42.479 --> 01:47:18.039
so calm.

420
01:47:03.159 --> 01:47:03.319
So.

421
01:47:10.039 --> 01:47:29.039
Loose. A feeling spreading all way down your arms, two elbows,

422
01:47:32.640 --> 01:48:02.239
including your elbows circumfort spreads your way into wrists, your forearments,

423
01:48:02.720 --> 01:48:26.319
and your wrists so heavy, yet the same time, sunlight

424
01:48:29.560 --> 01:48:59.800
and gentle f sent now on.

425
01:49:02.560 --> 01:49:56.199
Your hands, my hands, so peaceful in your hands.

426
01:49:56.199 --> 01:50:21.920
The sense of real pace just seems to feel so

427
01:50:22.319 --> 01:51:31.840
familiar when your hands relax deeply, else your fingers, yes,

428
01:52:04.880 --> 01:52:38.439
you think it, tips making attention left to the front,

429
01:52:38.760 --> 01:54:29.479
your body so comfortable, and then new focus legs, muscles

430
01:54:31.640 --> 01:55:26.000
in your fires and knees, I relaxed, cough muscles, just

431
01:55:26.319 --> 01:57:42.800
shades implusis when the failing the new faints. Sir, peaceful

432
01:57:44.880 --> 01:58:44.399
circlm side peaceful, com so peaceful, sycom so peace fall

433
01:58:53.039 --> 01:58:54.840
RelA si.

434
01:59:00.000 --> 01:59:06.079
Pase four sor calm.

435
01:59:14.000 --> 01:59:17.800
Allow that deep relaxation.

436
01:59:18.359 --> 01:59:35.800
To spread your chest, your stormlud, let me go.

437
01:59:39.920 --> 01:59:57.239
Everything. So I'm gonna start counting down now from twenty

438
01:59:57.640 --> 02:00:05.760
down to one. You can imagine in a way it's

439
02:00:05.960 --> 02:00:12.119
like just walking down some steps and each step or

440
02:00:12.279 --> 02:00:18.239
twenty steps, and each step represents a level of comfort.

441
02:00:21.720 --> 02:00:37.119
Each step represents a deepening of that comfort, and the

442
02:00:37.319 --> 02:00:44.000
furvies you walk down those steps deeper and more relaxed

443
02:00:44.279 --> 02:02:39.199
you feel so starting with number twenty, twenty, nineteen, eight, seventeen,

444
02:03:25.600 --> 02:06:26.039
sixteenhhhhhhh three four four two.

445
02:08:27.840 --> 02:12:39.000
U nohhhhhh.

446
02:11:50.720 --> 02:21:37.000
Eight seven D six five four. Now, as you focus

447
02:21:37.120 --> 02:21:50.280
on your life, We're gonna count down from ten down

448
02:21:50.360 --> 02:22:05.440
to one, focusing just on your eyes, your eyelids, the

449
02:22:05.600 --> 02:22:14.680
muscles around your eyes, your eye walls themselves, our whole

450
02:22:14.959 --> 02:22:31.799
area that makes up your eye. And as we count

451
02:22:31.959 --> 02:22:40.799
down from ten down to one, whilst focusing on your eyes,

452
02:22:47.120 --> 02:22:58.040
you'll become twice is relaxed with each number counting down

453
02:23:02.159 --> 02:23:09.120
that you may find the all you want to do

454
02:23:09.600 --> 02:23:18.559
is just drift off to sleep. And if that's what

455
02:23:18.840 --> 02:23:31.360
you want, then just allow yourself to do that. Now,

456
02:23:34.319 --> 02:23:40.680
focusing on your eyes, I'm going to begin counting down

457
02:23:42.239 --> 02:24:58.799
from ten down to one right now, ten nine eight

458
02:25:52.200 --> 02:27:56.319
seven I.

459
02:28:08.559 --> 02:33:01.799
STI three, So.

460
02:33:10.239 --> 02:33:21.520
Counting down from ten to one ten nine eight seven

461
02:33:23.639 --> 02:33:46.239
six five four three two one. And maybe that was

462
02:33:46.280 --> 02:33:50.479
a bit too quick in order to relax. Maybe it's

463
02:33:50.479 --> 02:33:56.399
a bit too fast for you to notice the calming

464
02:33:56.639 --> 02:34:03.520
of your body, maybe even a little bit of pressure there,

465
02:34:03.680 --> 02:34:07.200
like you're counting down from ten to one. Would you

466
02:34:07.319 --> 02:34:10.639
expect me to do? Man, expect me to stick go

467
02:34:10.760 --> 02:34:20.440
with floppy just because you're counting down. We could try

468
02:34:20.440 --> 02:34:24.000
it again, but this time I'll go a bit slower

469
02:34:26.239 --> 02:34:31.079
this time, and you focus on the whole of your

470
02:34:31.159 --> 02:34:39.479
body before we focus on your legs. Just notice how

471
02:34:39.600 --> 02:34:53.719
your body does start to feel more relaxed. With every

472
02:34:53.840 --> 02:35:35.600
number that I count down nine eight, seven, six, five

473
02:35:46.040 --> 02:36:45.200
four three two one, and just notice how how you feel, generally,

474
02:36:45.639 --> 02:36:59.879
how your body feels. It's not necessarily even about counting

475
02:37:00.120 --> 02:37:07.200
down from ten to one. It's that space that you have,

476
02:37:08.559 --> 02:37:27.000
that space between being active physically or mentally to just

477
02:37:31.719 --> 02:37:36.920
sitting or lying down, just being there, not doing anything,

478
02:37:37.120 --> 02:37:43.719
not saying anything, or needing to think about anything. So

479
02:37:44.440 --> 02:37:47.440
it opens up a space, you know, a bit of

480
02:37:47.520 --> 02:37:58.479
a space, a gap. And the more I came down

481
02:37:58.520 --> 02:38:05.920
from ten to one, the bigger that gap becomes. So

482
02:38:06.040 --> 02:38:18.440
there's that gap of calmness, of comfort, relaxation. It's a

483
02:38:18.600 --> 02:38:32.600
nice feeling, and it moves those stresses or discomforts physically

484
02:38:32.799 --> 02:38:44.959
or emotionally, moves them away. Allows you.

485
02:38:47.680 --> 02:38:48.159
To just.

486
02:38:51.159 --> 02:38:57.879
Slow down, someone to count again from ten down to one,

487
02:38:58.319 --> 02:39:07.799
and notice that that gap widening the gap. And as

488
02:39:07.840 --> 02:39:13.920
it widens, it's almost like the stress and attention falls

489
02:39:14.200 --> 02:39:32.600
into the gap and gives you that distance that space.

490
02:39:34.959 --> 02:41:29.760
Now ten nine eight, seven, six, five four three two one.

491
02:41:41.639 --> 02:42:01.680
How did your body feel now? Can you notice that?

492
02:42:02.719 --> 02:42:39.399
Do you feeling calmer there? You feeling more relaxed. As

493
02:42:39.440 --> 02:42:59.719
we now focus on your legs, just your legs. We're

494
02:42:59.840 --> 02:43:19.719
just going to start with focusing on your thighs. Of course,

495
02:43:19.840 --> 02:43:24.760
it's not the most exciting thing to be doing, because

496
02:43:28.159 --> 02:43:30.840
I'm sure, like most of your body is not a

497
02:43:30.959 --> 02:43:43.360
lot going on right now. Just focusing on the whole

498
02:43:43.520 --> 02:43:49.840
of your thighs, the tops of your thighs, the sides

499
02:43:50.040 --> 02:43:57.040
of your thighs, the bottoms of your thighs, your outer thighs,

500
02:43:57.120 --> 02:44:02.040
and you're inner thighs. Basically the whole of your thigh

501
02:44:02.159 --> 02:44:10.920
that leads into your hip and it goes down to

502
02:44:11.159 --> 02:44:25.200
your knee joint. Now, this is a big area. It's

503
02:44:25.200 --> 02:44:30.719
a very heavy area. It's very strong, probably the strongest

504
02:44:31.680 --> 02:44:44.879
muscles in your body or in your thighs. But I

505
02:44:44.959 --> 02:44:53.239
don't think we perhaps give enough attention to our thighs.

506
02:44:59.200 --> 02:45:09.959
Perhaps don't I acknowledge how important our thighs are to

507
02:45:10.120 --> 02:45:30.760
our lives, how much they actually do for us all

508
02:45:30.840 --> 02:45:41.280
through our lives. And it may seem sound really weird,

509
02:45:41.399 --> 02:45:49.760
but I think that all of our body parts, especially

510
02:45:49.879 --> 02:45:57.559
our thighs, needs some TLC, a bit of love shown,

511
02:45:58.520 --> 02:46:17.280
a bit of acknowledgement, thank you, gratitude for our thighs

512
02:46:17.520 --> 02:46:26.360
do for us. And I know this may sound a

513
02:46:26.440 --> 02:46:32.760
bit strange. Maybe you think, why am I Surely I

514
02:46:32.799 --> 02:46:38.000
should be out in the garden hugging a tree or something. Well,

515
02:46:42.120 --> 02:46:44.399
it's hard to set a microphone up on a tree.

516
02:46:45.440 --> 02:46:47.719
That's why I'm doing this indoors. Otherwise I wouldn't be

517
02:46:47.760 --> 02:46:51.479
outside working a tree. Now I can't see the television

518
02:46:51.520 --> 02:47:00.000
from the tree if you moved down to your knee.

519
02:47:00.159 --> 02:47:09.600
Is gain such an important part? And I think we

520
02:47:09.719 --> 02:47:17.879
don't necessarily I'll speak for myself, I don't necessarily appreciate

521
02:47:19.680 --> 02:47:24.760
all that my needs do for me until I have

522
02:47:24.879 --> 02:47:28.280
a problem with my knee. It's occasionally, if I ever

523
02:47:29.840 --> 02:47:33.799
maybe i'll bash it or it's aching for some reason.

524
02:47:35.559 --> 02:47:41.719
It's then that I realize how much it does. You know,

525
02:47:41.840 --> 02:47:47.760
the benefit of being able to use my legs without

526
02:47:49.520 --> 02:47:56.799
any kind of physical discomfort is a beautiful thing that's

527
02:47:57.040 --> 02:48:05.399
possibly not appreciated until it's temporarily removed. You know that's comfort.

528
02:48:09.479 --> 02:48:14.120
But as you focus on your knees, regardless of how

529
02:48:14.200 --> 02:48:21.680
your knees feel, you can have that sense of gratitude

530
02:48:23.239 --> 02:48:25.840
and love to your knees for all that they do

531
02:48:26.040 --> 02:48:39.000
for you. And you can still have that attention on

532
02:48:39.159 --> 02:48:45.319
your thighs, and maybe notice how your thighs feel. Maybe

533
02:48:45.639 --> 02:49:03.040
you've noticed that they are relaxing more deeply as you

534
02:49:03.200 --> 02:49:08.399
focus now on the bottoms of your legs, your shins,

535
02:49:09.319 --> 02:49:15.760
and your calf muscles, the bones between your knees and

536
02:49:15.879 --> 02:49:29.120
your feet, incorporating of course, your ankles so important. You know,

537
02:49:29.159 --> 02:49:33.959
anyone that's had even like the slightest sprain of an

538
02:49:33.959 --> 02:49:42.079
ankle knows how how much we take our ankles for granted.

539
02:49:48.000 --> 02:49:50.000
And it's kind of strange in a way when you

540
02:49:50.079 --> 02:49:55.680
think that. You know, logically, our wrists are a lot

541
02:49:55.840 --> 02:50:00.680
thinner than the rest of our arms, which is okay,

542
02:50:01.719 --> 02:50:04.760
you can't see any problem with that because we're just

543
02:50:04.879 --> 02:50:12.559
picking stuff up by our ankles so much thinner than

544
02:50:12.600 --> 02:50:21.680
the rest of our legs. And from a physics perspective

545
02:50:22.920 --> 02:50:27.120
or logical even it doesn't really make sense that all

546
02:50:27.239 --> 02:50:35.959
this weight would ultimately be resting on your ankles then

547
02:50:36.079 --> 02:50:49.200
leading to your feet, that thin area, thin bone. Yeah,

548
02:50:49.280 --> 02:50:55.000
it does so much great work. Supports us, supports our

549
02:50:55.079 --> 02:51:06.840
body for a lifetime, helps us to balance, It helps

550
02:51:06.920 --> 02:51:19.559
you to get around and be mobile. And there's the

551
02:51:19.680 --> 02:51:27.799
calf muscles. Of course, when I was younger, i couldn't

552
02:51:27.840 --> 02:51:33.200
see the pointing calf muscles didn't seem to do anything. Okay,

553
02:51:34.319 --> 02:51:37.879
if I walked around on tiptoes, then my calf muscles

554
02:51:37.959 --> 02:51:41.440
get some work. But of course that's not true. The

555
02:51:41.559 --> 02:51:45.959
calf muscles are being used whenever we use our legs

556
02:51:51.559 --> 02:52:04.200
and your shins there to protect your lower legs, shaped

557
02:52:04.239 --> 02:52:08.959
in a way, almost as a protector for the bone,

558
02:52:16.520 --> 02:52:28.440
leading of course to your ankles and your feet. But

559
02:52:28.520 --> 02:52:30.440
we're not going to focus on your feet. We're just

560
02:52:30.520 --> 02:52:36.639
going to focus on the legs. And I realize, and

561
02:52:36.799 --> 02:52:40.799
now that I've mentioned your feet, you'll probably focus on

562
02:52:40.959 --> 02:52:44.159
them anyway, So maybe I should focus on your feet

563
02:52:44.200 --> 02:52:50.319
a little bit. You can have them in your awareness

564
02:52:52.479 --> 02:52:56.200
the same as you have your thighs in your awareness.

565
02:52:57.040 --> 02:53:00.879
Even though we haven't been focusing on your thighs for

566
02:53:00.879 --> 02:53:05.959
a few minutes, let me focus in on your ankles.

567
02:53:11.639 --> 02:53:26.879
There's still that sensation of comfort in your thighs, and

568
02:53:26.959 --> 02:53:36.399
there's that movement of energy because the thighs hold lots

569
02:53:36.440 --> 02:53:41.959
of different sensations. Of course, there's the muscles, the big

570
02:53:42.319 --> 02:53:54.399
straw muscles that we have in our thighs, but the

571
02:53:54.639 --> 02:54:00.559
skin on the outside of the thighs, as in the

572
02:54:00.719 --> 02:54:06.280
outside of all of our body can be very sensitive,

573
02:54:10.200 --> 02:54:23.399
sensitive to the touch, sensitive to temperature. And inside your

574
02:54:23.520 --> 02:54:30.959
thighs the bones, there's the muscle, there's the blood, vessels,

575
02:54:31.120 --> 02:54:36.920
the ar trees, to all this stuff that's inside your thighs.

576
02:54:41.360 --> 02:54:44.719
I guess sometimes it'd be nice if you could actually

577
02:54:44.760 --> 02:54:52.360
put your fingers inside your thighs and message, so you

578
02:54:52.399 --> 02:54:55.879
can message on the outside, of course, but to be

579
02:54:55.959 --> 02:54:59.120
able to get deep into the muscles, and to be

580
02:54:59.200 --> 02:55:04.319
able to just massage inside your thighs, message in the

581
02:55:04.440 --> 02:55:13.399
bones of your leg, massage in or the veins, just

582
02:55:13.680 --> 02:55:26.360
gently healing your thighs, and you can move down message

583
02:55:26.399 --> 02:55:31.959
and inside your knees, just message in those bones, but

584
02:55:32.079 --> 02:55:39.079
with healing fingertips, spreading that healing energy deep into the

585
02:55:39.280 --> 02:55:48.680
choints of your knees. Of course, there's the back of

586
02:55:48.840 --> 02:55:54.920
your your kneed or the inside crease where your knee is.

587
02:55:56.559 --> 02:56:02.079
It's a very sensitive area. Very it feels very nice

588
02:56:02.159 --> 02:56:06.719
when you stroke it. That might be because it's an

589
02:56:06.799 --> 02:56:12.040
area that's not really touched very often. It's almost like

590
02:56:12.159 --> 02:56:18.719
a hidden part, that crease in your legs. It's almost

591
02:56:21.079 --> 02:56:25.680
like a part that has a sensitivity, which is a

592
02:56:25.719 --> 02:56:36.639
little bit different. Of course, it's protected by your legs.

593
02:56:43.959 --> 02:56:48.239
So you can imagine putting your fingers into that crease

594
02:56:49.120 --> 02:56:58.200
in your legs. Fold in between your legs. You can

595
02:56:58.319 --> 02:57:03.840
just message with your finger to imagine your fingertips going inside,

596
02:57:05.520 --> 02:57:15.120
massage in the muscle tissue you can cause fielder the

597
02:57:15.280 --> 02:57:28.079
bones of your knees healing through your fingertips, and then

598
02:57:28.120 --> 02:57:33.879
as you go down to your calf muscles, and that's

599
02:57:33.920 --> 02:57:37.440
the part I'd like to be able to really put

600
02:57:37.520 --> 02:57:44.360
my fingertips deep inside my calf muscles, massage in every

601
02:57:46.079 --> 02:57:58.799
single tissue of that muscle, healing every part, and then

602
02:57:58.920 --> 02:58:07.520
doing the same from shins, massage and generally stroking the bones,

603
02:58:09.280 --> 02:58:14.959
generally stroking them, healing in a loving way because they

604
02:58:15.079 --> 02:58:21.440
deserve to be treated as the precious bones that they are,

605
02:58:22.799 --> 02:58:26.040
because our legs are so precious as in all the

606
02:58:26.120 --> 02:58:31.479
other parts of our body, the more precious at any

607
02:58:31.639 --> 02:58:46.959
jure on the planet. When you start to think about

608
02:58:50.319 --> 02:58:59.159
your legs in this way, they can change your perspective.

609
02:59:01.879 --> 02:59:07.639
It might sound a bit a bit silly to start

610
02:59:07.719 --> 02:59:14.479
with the idea of having love for your legs, showing

611
02:59:14.559 --> 02:59:22.799
appreciation for your thighs, wanting to be able to put

612
02:59:22.840 --> 02:59:31.399
your hands in your thighs, massage the muscles and the bones,

613
02:59:33.239 --> 02:59:37.319
and to get your fingers deep in there and releasing

614
02:59:38.040 --> 02:59:49.159
all tension. Just to show how much you care about

615
02:59:49.879 --> 02:59:54.360
your legs, how much you care for what your legs

616
02:59:54.639 --> 03:00:08.040
do for you regularly. These your calves, your ankles, the

617
03:00:08.280 --> 03:00:16.399
strength of your ankles, considering how thin they are compared

618
03:00:17.000 --> 03:00:23.600
to the rest of your legs, especially your thighs. Yeah,

619
03:00:23.680 --> 03:00:35.799
this so strong, so flexible, absolutely amazing things. Your ankles

620
03:00:36.120 --> 03:00:45.200
are truly a gift because of what they do for you,

621
03:00:50.719 --> 03:00:57.639
supporting all that weight, regardless of how what weight you are,

622
03:00:58.840 --> 03:01:03.319
even if you're only eat a stone, there's still a

623
03:01:03.479 --> 03:01:10.000
lot of weight for these little ankles. Now I'm a

624
03:01:10.120 --> 03:01:20.479
lot heavier than ekestone. Double down, get my ankles support

625
03:01:20.600 --> 03:01:27.959
my body all the time. Or they do give off

626
03:01:28.000 --> 03:01:33.360
a sigh of relief when I sit down. That's I've

627
03:01:33.399 --> 03:01:40.600
had my whole legs do my feet feet also go,

628
03:01:42.559 --> 03:02:10.280
my toes clap. I'm so happy. Your legs really are amazing,

629
03:02:12.879 --> 03:02:16.520
And I know that talking about talking about your legs

630
03:02:16.680 --> 03:02:23.280
is probably possibly among the most most boring things I've

631
03:02:23.280 --> 03:02:32.440
ever heard anyone say possibly boring or not. Everything I

632
03:02:32.559 --> 03:02:48.479
said is true. Your legs are amazing. Your legs deserve

633
03:02:49.520 --> 03:03:08.120
not just respect, they deserve to relax deep. They deserve

634
03:03:08.360 --> 03:03:13.239
to take some time out of the day to just

635
03:03:13.639 --> 03:03:49.840
let go completely. Your legs really can relax. And because

636
03:03:49.879 --> 03:03:53.840
the legs are so such a most you know, very

637
03:03:53.879 --> 03:03:59.559
important part of your body. When you relax, your legs

638
03:03:59.760 --> 03:04:11.079
or to your body also naturally follows in that journey

639
03:04:11.239 --> 03:04:22.959
of comfort. Like I feel it in my hips. My

640
03:04:23.120 --> 03:04:30.440
hips feel really loose, and also my lower back as well.

641
03:04:32.479 --> 03:04:38.239
My lower back really feels it feels stretched, even though

642
03:04:38.239 --> 03:04:41.879
I'm just sitting in a chair and there's no stretching

643
03:04:44.600 --> 03:04:47.760
as far as I'm aware that I'm doing. It's almost

644
03:04:47.799 --> 03:04:51.600
as if the muscles are just relaxed so much that

645
03:04:51.719 --> 03:04:58.760
there is a natural stretch as the tension has reduced

646
03:05:00.200 --> 03:05:18.840
a lot. And I'm now going to count down from

647
03:05:19.440 --> 03:05:28.520
ten down to one, and you can continue to fill

648
03:05:30.280 --> 03:05:54.520
wonderfully relaxed ten nine, eight, seven, six, five.

649
03:05:58.879 --> 03:05:59.440
Four.

650
03:06:02.520 --> 03:06:27.319
Three two one relax. So I'm just going to count

651
03:06:27.399 --> 03:06:32.440
down from five down to one. And as I countdown,

652
03:06:33.719 --> 03:06:38.440
if you just focus on the numbers, just the numbers

653
03:06:40.120 --> 03:06:49.120
counting down and notice how you feel in this moment

654
03:06:50.879 --> 03:06:55.239
as you hear the numbers counting down, knowing that those

655
03:06:55.440 --> 03:07:08.479
numbers counting down represents you feeling calmer, not just in

656
03:07:08.559 --> 03:07:17.120
your body, but also relaxing your mind. Just notice how

657
03:07:17.159 --> 03:07:23.000
you feel. There's nothing to do, there's nothing to say,

658
03:07:23.680 --> 03:07:40.719
there's nothing to think about, starting with number five, four,

659
03:07:50.280 --> 03:08:26.200
three two one. As you notice the gradual letting go

660
03:08:28.600 --> 03:08:35.520
of the tension in your body, you may also begin

661
03:08:35.840 --> 03:08:41.799
to notice and be aware of how your mind is

662
03:08:42.920 --> 03:08:50.719
starting to slow down. This is just a natural thing

663
03:08:51.239 --> 03:08:59.159
that happens. It's not really a special procedure. It's just natural.

664
03:08:59.280 --> 03:09:05.680
Because your body relaxes, your mind also starts to relax,

665
03:09:07.280 --> 03:09:10.920
and the more your mind relaxes, the more your body relaxes.

666
03:09:11.040 --> 03:09:21.440
It's just a continuous circle of relaxation. And there is

667
03:09:21.520 --> 03:09:30.040
that calmness that comes from relative quietness. You know, even

668
03:09:30.479 --> 03:09:37.280
even if there's background sounds either your side online, it's

669
03:09:37.399 --> 03:09:43.319
still going to be quite calm. You know, you haven't

670
03:09:43.319 --> 03:09:48.280
got the television on, there's no music in the background

671
03:09:48.399 --> 03:09:51.040
unless you're listening to the recording with music. Of course,

672
03:09:55.920 --> 03:09:58.079
you're very likely not going to be sitting in a

673
03:09:58.200 --> 03:10:01.319
room with other people of course you might be, but

674
03:10:02.600 --> 03:10:05.879
generally it's more ideal if you can do this on

675
03:10:06.000 --> 03:10:17.319
your own, so no distractions, and when you stop thinking

676
03:10:17.360 --> 03:10:34.559
about stuff, relaxation automatically rises, a sense of comfort starts

677
03:10:34.600 --> 03:10:43.360
to grow, and without trying to build it up into

678
03:10:43.479 --> 03:10:55.600
something fantastical or something magical, this is just a natural process,

679
03:10:57.920 --> 03:11:08.600
something that's easy to accomplish. In fact, it's almost you know,

680
03:11:08.760 --> 03:11:15.600
the sense of relaxing completely happens really when you put

681
03:11:15.799 --> 03:11:19.639
no effort into it. It's not something that you can

682
03:11:19.760 --> 03:11:31.360
really force. It's something that happens naturally. And part of

683
03:11:31.799 --> 03:11:42.000
the process of this recording and others is simply two

684
03:11:43.600 --> 03:11:53.959
allow you to take advantage of this space, this time,

685
03:11:57.000 --> 03:12:07.879
to just let go, to just be here, to be

686
03:12:08.559 --> 03:12:21.959
in tune with how you feel, yet with the intention

687
03:12:24.200 --> 03:12:35.639
of wanting to relax deeply and maybe even to fall asleep,

688
03:12:36.799 --> 03:12:41.959
depending on what it is that you wish for yourself

689
03:12:43.760 --> 03:12:58.799
in this moment. As we know, relaxing is the majority

690
03:13:00.079 --> 03:13:04.520
of the process of falling asleep. The actual falling asleep

691
03:13:04.600 --> 03:13:11.360
part is the tiny bit at the end. The deeper

692
03:13:12.680 --> 03:13:34.959
relaxed you become, the easier you find yourself drifting. But

693
03:13:35.079 --> 03:13:41.680
you can also if you choose stay focused on my

694
03:13:41.879 --> 03:14:10.799
voice and really enjoy the process, gradually relaxing each muscle

695
03:14:15.399 --> 03:14:42.280
in your body effortlessly and just observing the sensation of

696
03:14:42.559 --> 03:14:58.159
letting go completely. This time, I'm going to count from

697
03:14:58.399 --> 03:15:08.559
six down to one, and you can notice your mind

698
03:15:11.200 --> 03:15:24.600
calming down more with each number that you hear me say, naturally,

699
03:15:25.680 --> 03:18:07.239
feeling calm and slow and peaceful. Sex fivehhhhhhhhhhhh four hey one,

700
03:18:28.360 --> 03:18:37.920
being aware of how your mind to slowed right down,

701
03:18:41.200 --> 03:19:04.600
sinking deeply into relaxation. And as you focus on your mind,

702
03:19:04.840 --> 03:19:14.799
you may notice that there are some thoughts still there,

703
03:19:17.399 --> 03:19:26.959
maybe some stubborn thoughts that for some reason perhaps need

704
03:19:27.040 --> 03:19:42.239
your attention. That's what you can do is send love

705
03:19:42.440 --> 03:19:56.120
to those thoughts. Sprinkle those thoughts with love my little

706
03:19:56.239 --> 03:20:01.879
petals from a flower. Just sprinkle it over them, petals,

707
03:20:01.920 --> 03:20:09.159
feel good love towards those thoughts, to let those thoughts

708
03:20:09.360 --> 03:20:16.159
know that you're not abandon the number. You just need them.

709
03:20:17.399 --> 03:20:29.399
You require them to just calm down, slow down, quiet down.

710
03:20:33.040 --> 03:20:33.399
For now.

711
03:20:41.319 --> 03:20:46.319
So as you focus on those remaining thoughts as we

712
03:20:46.520 --> 03:20:51.719
count down this time from seven down to one. With

713
03:20:51.879 --> 03:21:05.760
each number, just imagine sprinkling those flower petals lovely love, kindness,

714
03:21:07.360 --> 03:21:19.200
gratitude over those thoughts, which will allow them to just

715
03:21:20.639 --> 03:21:35.680
melt away and relax deeply. With every number, those thoughts

716
03:21:35.799 --> 03:24:02.479
will become more and more relaxed. Starting with number seven, six, five, four, three, one.

717
03:24:19.399 --> 03:24:36.799
As you now notice how relaxed you're feeling in your body,

718
03:24:45.200 --> 03:24:58.440
we're going to focus on your hands, because the more

719
03:24:58.520 --> 03:25:05.559
relaxed your hands are, then more relax your body and

720
03:25:05.879 --> 03:25:27.440
mind Arepo's you focus on your hands and your fingers.

721
03:25:32.959 --> 03:25:37.719
There's nothing needed to be done. There's no clinching of

722
03:25:38.040 --> 03:25:42.319
fists or dents in the fingers or anything like that.

723
03:25:49.799 --> 03:26:04.000
It's just noticing and focusing on your hands, noticing how

724
03:26:04.120 --> 03:26:28.840
they feel. Because the more relaxed your hands feel, the

725
03:26:29.079 --> 03:26:38.479
calmer your mind feels, and the more comforts you feel

726
03:26:40.600 --> 03:27:10.760
throughout your body. JE may have already noticed your mind

727
03:27:14.000 --> 03:27:41.760
is starting to drift. Hicks him just on your hands

728
03:27:42.959 --> 03:28:00.879
and fingers, allowing them cheat experience how real deepening of

729
03:28:01.079 --> 03:28:17.000
that relaxation in your hands and fingers more and more relaxed.

730
03:28:22.120 --> 03:28:40.479
With each number from eight down to one, you can

731
03:28:40.559 --> 03:28:51.799
almost feel that healing and relaxing energy spreading into your

732
03:28:52.000 --> 03:28:58.840
hands and fingers, becoming.

733
03:29:02.639 --> 03:29:29.200
Ere relaxing, with each number going down, eight down to one, drifting,

734
03:29:32.879 --> 03:29:52.600
drifting again starting with number eight.

735
03:30:30.079 --> 03:33:46.399
Seven f three, just being here now, nothing to think about,

736
03:33:48.159 --> 03:33:59.399
nothing to do, nothing to say, and everything just feels calm.

737
03:34:04.360 --> 03:34:12.079
This is your natural state of being. This is how

738
03:34:12.239 --> 03:34:18.639
you just normally feel when you take away all of

739
03:34:18.760 --> 03:34:25.479
that other stuff that we add, you know, I think

740
03:34:25.680 --> 03:34:27.639
like stress and worry.

741
03:34:27.440 --> 03:34:27.799
In and.

742
03:34:30.719 --> 03:34:45.840
Overthinking, anxiety, tension, just generally thinking about stuff. We take

743
03:34:46.079 --> 03:34:48.520
that away, which is what we do.

744
03:34:49.280 --> 03:34:50.319
What we do now.

745
03:34:56.639 --> 03:35:07.879
You're left with a real sense of peacefulness, which comes

746
03:35:08.000 --> 03:35:17.360
to you very greatly, because ultimately it's just a feeling,

747
03:35:21.719 --> 03:35:30.079
a feeling of comfort, almost as if you've gone inside

748
03:35:30.159 --> 03:35:42.319
yourself and you've found a special place where everything is peaceful,

749
03:35:45.280 --> 03:35:50.639
a place where you can film relaxed and you're natural

750
03:35:52.799 --> 03:35:57.840
sense and comfort, a place.

751
03:35:57.639 --> 03:35:59.399
Where you can be here.

752
03:36:03.879 --> 03:36:10.719
Where you can accept yourself and who you are, in

753
03:36:10.840 --> 03:36:16.799
the place where you're not trying to please anybody else,

754
03:36:17.319 --> 03:36:30.040
in the place where you can actually not just love yourself,

755
03:36:30.159 --> 03:36:39.799
but in some ways more importantly, you can like yourself, appreciate.

756
03:36:40.559 --> 03:36:41.559
Who you are.

757
03:36:50.399 --> 03:36:57.000
That sense of gratitude, it's in the air way around you.

758
03:37:04.680 --> 03:37:12.520
That's also a place where you can actually feel the

759
03:37:12.840 --> 03:37:28.120
healing energy soaking into your body. Healing energy soaking into

760
03:37:28.239 --> 03:37:42.440
your body, that healing energy spreads through your veins, traveling

761
03:37:42.639 --> 03:37:54.799
to each and every single part of your body, and

762
03:37:55.000 --> 03:38:02.000
you start to realize that actually that healing energy, it's

763
03:38:02.079 --> 03:38:08.840
not just entered into your brain, it's become part of

764
03:38:09.319 --> 03:38:20.200
your brain, and the spinal fluid is now mixed with

765
03:38:20.479 --> 03:38:31.760
healing energy, not just allowing you to feel so much

766
03:38:32.000 --> 03:38:46.399
more relaxed and healthy in this moment, but also you

767
03:38:46.559 --> 03:38:54.920
start to realize that actually, what's happening now without healing,

768
03:38:55.959 --> 03:39:05.600
relaxing energy spreading through your body, is actually changing your life.

769
03:39:10.760 --> 03:39:15.879
It's actually changing the way you're going to feel not

770
03:39:16.159 --> 03:39:23.520
just now, but tomorrow and the next day. As your

771
03:39:23.639 --> 03:39:31.719
health improves, not just your physical health, but your mental health.

772
03:39:35.680 --> 03:39:40.840
Things that used to bother you in the past, for

773
03:39:41.000 --> 03:39:47.040
some reason, no longer have the effect that they used

774
03:39:47.079 --> 03:40:01.360
to because something has changed deep within you. Maybe things

775
03:40:01.680 --> 03:40:11.319
that used to cause you to feel anger no longer

776
03:40:11.680 --> 03:40:21.360
have that power to control you the way they seem

777
03:40:21.479 --> 03:40:30.360
to be able to before. As you realize that you're

778
03:40:30.479 --> 03:40:43.159
the one who decides what affects you, You're the one

779
03:40:43.799 --> 03:40:54.200
who decides to feel relaxed and calm when you choose

780
03:40:57.799 --> 03:41:12.280
to enjoy noticing these natural developments of healing, continuing to

781
03:41:12.479 --> 03:41:26.840
grow and improve your life day by day, including of course,

782
03:41:26.959 --> 03:41:44.479
your ability to relax so much easier than sleeping. It's

783
03:41:44.520 --> 03:41:54.879
the most natural thing in the world to you, because

784
03:41:55.120 --> 03:42:02.280
falling asleep is something that you've done so many times

785
03:42:04.040 --> 03:42:09.639
in your life, and you know that you were born,

786
03:42:11.159 --> 03:42:17.760
as we all were, with the ability to fall asleep naturally.

787
03:42:22.000 --> 03:42:32.680
We were born with that ability to just drift off

788
03:42:33.440 --> 03:42:46.559
into a deep, healing sleep. Even when we're kids, sometimes

789
03:42:46.680 --> 03:42:51.079
will fall asleep when we don't even want to try

790
03:42:51.200 --> 03:42:55.959
to stay awake. Maybe it's a birthday in the morning,

791
03:42:56.159 --> 03:43:00.440
or it's Christmas or holiday or something we look forward to.

792
03:43:01.040 --> 03:43:05.079
We don't want to go to sleep. But the more

793
03:43:05.680 --> 03:43:10.559
we want to stay awake, the more we just start

794
03:43:10.639 --> 03:43:19.360
to drift. And the more you fight drifting, we try

795
03:43:19.440 --> 03:43:25.319
to stop yourself and drifting asleep, the deeper and stronger

796
03:43:25.440 --> 03:43:36.600
that drifting becomes. Because we're born not just with the

797
03:43:36.879 --> 03:43:46.280
need to relax deeply and to naturally fall asleep, but

798
03:43:46.399 --> 03:43:59.799
it's our birthright, it's part of our DNA, and some

799
03:44:00.200 --> 03:44:05.280
times as we get older in life, perhaps at times

800
03:44:06.200 --> 03:44:20.159
we have forgotten relaxing completely. It's not only a wonderfully

801
03:44:20.559 --> 03:44:44.600
pleasant experience, it's also really easy. It's very very easy

802
03:44:45.959 --> 03:44:50.280
to let go, because that's all it is, is just

803
03:44:53.840 --> 03:45:05.280
deciding to let go. And when you press the play

804
03:45:05.360 --> 03:45:15.639
button on my recordings, you have given permission for my

805
03:45:15.879 --> 03:45:25.040
voice to election. When you press that play button, you

806
03:45:25.159 --> 03:45:36.120
have given me permission for my words to effect. You're

807
03:45:36.600 --> 03:45:53.120
in a positive, only a positive way, opening up your

808
03:45:53.239 --> 03:46:16.000
mind to useful and healing suggestions that can have such

809
03:46:16.040 --> 03:46:28.120
an amazing effect on how you feel right now, as

810
03:46:28.239 --> 03:46:39.120
well as those changes that continue long after the recording ends,

811
03:46:40.879 --> 03:46:50.000
those changes within you that continue to flourish and grow,

812
03:46:54.520 --> 03:47:08.879
transforming your life in positive, beautiful way, allowing you to

813
03:47:09.280 --> 03:47:15.479
move forward in your life in the direction that you

814
03:47:15.840 --> 03:47:32.840
choose for yourself. And this feeling, this feeling that you

815
03:47:33.680 --> 03:47:48.920
can experience a safety, comfort, calmness, this feels so nice.

816
03:47:58.200 --> 03:48:10.959
It's such a healthy place to be, and that positivity

817
03:48:12.319 --> 03:48:31.319
grows within you each and every day. Moving forward, you're

818
03:48:31.440 --> 03:48:42.239
going to find that you're more relaxed physically and in

819
03:48:42.360 --> 03:48:51.159
your mind is more relaxed. And it's not that you're

820
03:48:51.360 --> 03:48:56.920
thinking slower. It's just that your mind will be less

821
03:48:57.879 --> 03:49:09.399
clogged up with unnecessary negativity because from now on, your

822
03:49:09.600 --> 03:49:19.360
mind rejects negativity. From now on, you're going to start

823
03:49:19.600 --> 03:49:35.920
noticing when negativity arises, and you can just say stop, stop,

824
03:49:38.799 --> 03:49:45.559
and then negativity will turn around and leave you alone.

825
03:49:53.520 --> 03:50:12.840
Stop and then negativity would disappear. And as you notice

826
03:50:13.159 --> 03:50:21.479
that you feel way more relaxed than you probably expected,

827
03:50:27.639 --> 03:50:37.200
you can now congratulate yourself because you're the person that

828
03:50:37.319 --> 03:50:43.440
has done this. You are the one that has opened

829
03:50:43.639 --> 03:50:51.360
your mind up to the simple facts that you can

830
03:50:51.840 --> 03:50:56.440
feel more relaxed in your body and in your mind.

831
03:51:02.639 --> 03:51:08.559
You've opened your mind up to the birthright of being

832
03:51:08.600 --> 03:51:25.440
able to just fall asleep easily when you choose. And

833
03:51:25.600 --> 03:51:32.559
that's a nice feeling. Don't you think it feels nice?

834
03:51:32.680 --> 03:51:42.000
Doesn't it? To feel calm fall that healing energy is

835
03:51:42.120 --> 03:51:53.000
spreading through your body and your mind to spend time

836
03:51:55.319 --> 03:52:11.239
a special place where negativity can no longer enter. Negativity

837
03:52:11.399 --> 03:52:20.399
is banned. It's bad, it's not allowed entry. Doesn't it doesn't.

838
03:52:20.479 --> 03:52:28.879
This doesn't deserve to be here, doesn't belong here. Negativity

839
03:52:29.120 --> 03:52:43.280
has no place in your life, which makes room for

840
03:52:43.600 --> 03:53:15.120
more comfort, more healing, more relaxation, more peace. It feels nice,

841
03:53:15.239 --> 03:53:40.479
doesn't it. Just let go with everything. I'm gonna count

842
03:53:40.600 --> 03:53:48.760
down now from twenty down to one. You can continue

843
03:53:49.000 --> 03:53:59.319
to relax. If you choose, you can drift to sleep

844
03:54:02.959 --> 03:54:12.760
with every number you hear me say you can fill

845
03:54:13.879 --> 03:54:20.120
twice is relaxed. Or if you choose you can feel

846
03:54:21.000 --> 03:55:37.520
twice sleeping now twenty nineteen, eighteen, seven teen, sixteen, fifteen, fourteen, thirteen,

847
03:55:44.120 --> 03:57:11.840
two eleven, ten, nine, eight, seven, six, five four, or

848
03:57:24.120 --> 03:57:33.920
this is your time to just take a break, your

849
03:57:34.079 --> 03:57:44.799
time to relax, to allow your mind to slow down,

850
03:57:53.479 --> 03:58:07.520
to give yourself permission mhm, to take a break from everything.

851
03:58:12.399 --> 03:58:19.799
Ensure the only person that can make that decision. You're

852
03:58:19.799 --> 03:58:28.399
the only person that can actually tell your mind just relax,

853
03:58:36.520 --> 03:58:52.120
to just take some time off so that you can

854
03:58:52.879 --> 03:58:58.319
focus on your body, getting in touch with how you

855
03:58:58.479 --> 03:59:15.360
feel physically, and in the process of this body scan

856
03:59:15.760 --> 03:59:26.239
where you focus on different parts of your body, those

857
03:59:26.559 --> 03:59:33.719
parts that you focus on and observe. Even though you're

858
03:59:33.799 --> 03:59:42.639
not purposely requesting for those parts of your body to relax,

859
03:59:44.840 --> 03:59:51.200
it's kind of expected. You expect when you listen to

860
03:59:51.360 --> 04:00:04.040
my voice to feel more relaxed naturally, because when you're

861
04:00:04.120 --> 04:00:14.319
listening to me, your attention is focused on my words,

862
04:00:19.280 --> 04:00:30.159
and as my words guide you to focus on those

863
04:00:30.399 --> 04:00:48.520
parts of your body, your focus increases, which actually calms

864
04:00:48.680 --> 04:01:08.799
your mind. And when your mind calms down, your body relaxes.

865
04:01:16.319 --> 04:01:38.239
And when your body calms down, your mind relaxes. And

866
04:01:38.600 --> 04:01:46.440
even though we've not really started to focus on your body,

867
04:01:49.399 --> 04:02:00.440
you can already feel that healing energy spreading through your body,

868
04:02:05.360 --> 04:02:19.639
pushing out stress and tension, healing all the parts of

869
04:02:19.760 --> 04:02:29.520
your body, including your skin, your bones, your blood, all

870
04:02:29.600 --> 04:02:34.120
of your workings inside your body, all of the muscles,

871
04:02:35.520 --> 04:02:42.639
all of the fat, all of everything, every hair on

872
04:02:42.760 --> 04:02:47.840
your body is filled with that healing energy.

873
04:02:55.840 --> 04:02:56.559
And when your.

874
04:02:56.520 --> 04:03:20.440
Brain fills without healing energy, the feeling of comfort relaxation increases,

875
04:03:27.840 --> 04:03:46.000
deeply increases in a way that your mind starts to fill,

876
04:03:49.239 --> 04:04:02.200
perhaps spit drowsy because it's not needed, and it may

877
04:04:02.680 --> 04:04:17.760
start to drift if that's what's needed.

878
04:04:20.920 --> 04:04:25.520
So if you're listening to this and what you need

879
04:04:25.799 --> 04:04:28.840
is deep relaxation, that's what you get.

880
04:04:31.040 --> 04:04:37.879
If what you need is to fall asleep naturally and

881
04:04:38.120 --> 04:04:46.680
easily as your mind drifts, that's also what will happen

882
04:04:52.399 --> 04:05:00.120
because by pressing that play button on the podcast, the

883
04:05:00.440 --> 04:05:07.440
listening to me, you give permission your body and your mind.

884
04:05:10.520 --> 04:05:19.520
In fact, you give the command to your body and

885
04:05:19.680 --> 04:05:31.399
your mind to relax deeply and to drift off to sleep.

886
04:05:32.719 --> 04:05:47.559
If that's what you want or need. Then as I

887
04:05:47.840 --> 04:05:58.040
focus on the different parts of your body, you may

888
04:05:59.520 --> 04:06:07.159
start to just drift. And then you come back again

889
04:06:08.239 --> 04:06:12.000
and you hear me talk again, and I'm focusing on

890
04:06:12.159 --> 04:06:24.520
a different part of your body, you may find yourself drifting,

891
04:06:27.319 --> 04:06:35.079
being to realize you're drifting. Until you stop drifting, you're

892
04:06:35.159 --> 04:06:42.440
alert again to my voice. Focusing on a different part

893
04:06:42.600 --> 04:06:52.639
of your body starts to relax even deeper because I'm drifting.

894
04:06:54.239 --> 04:07:06.639
It's basically here already in the sleep side. And the

895
04:07:06.760 --> 04:07:16.520
more you drift, the longer you drift, the longer you drift. Eventually,

896
04:07:18.319 --> 04:07:28.159
that drifting continues into sleep, and that's the last you

897
04:07:28.319 --> 04:07:38.879
remember until you wake up in your own time. When

898
04:07:39.000 --> 04:07:47.719
you experience the right amount of sleep, fear because when

899
04:07:47.760 --> 04:08:01.000
you do, and if you do fall asleep, it's extremely pleasant, relaxing,

900
04:08:04.040 --> 04:08:24.239
so deep, healing sleep. I feel so nice to relax

901
04:08:24.559 --> 04:08:34.000
into your own body and mind. If you feel that

902
04:08:35.360 --> 04:08:42.399
heating energy is spreading through you. Relaxing, use so deeply,

903
04:08:48.000 --> 04:09:15.120
relaxse so deeply. Start to focus on your eyes, moving

904
04:09:15.360 --> 04:09:45.159
down to your jaw, down till back your shoulders, arm,

905
04:09:52.079 --> 04:10:58.520
had fagus, your chest, stomach, you spine, your hips, your legs, faince,

906
04:11:07.319 --> 04:11:39.760
your toes, spreading grime inside your body, feeling you up.

907
04:11:42.600 --> 04:11:54.879
Now let's focus again on parts of your body. Okay, okay,

908
04:11:55.600 --> 04:12:05.440
focusing this time on your forehead. Now on your mouth,

909
04:12:06.680 --> 04:12:26.959
your lips, your tongue, a whole of your mouth. Focusing

910
04:12:28.360 --> 04:12:38.280
on your fingers. Maybe you could move your fingers a

911
04:12:38.319 --> 04:12:43.360
little bit as you can focus on each one individually,

912
04:12:49.639 --> 04:12:56.799
both hands, and even though it should focus on both

913
04:12:56.840 --> 04:13:02.319
of your hands, now it almost seemed to just melt

914
04:13:02.399 --> 04:13:12.079
into one. Where is your right hand starting left hand,

915
04:13:12.200 --> 04:13:27.440
and almost as if just mixed together. Now focusing on

916
04:13:27.520 --> 04:13:55.440
your knees, just noticing how your knees hell. Now focusing

917
04:13:56.000 --> 04:14:11.520
on your elbows. You're saying by fears, just absurd, the

918
04:14:11.760 --> 04:14:46.120
feeling of your alms. Now focusing I'm sorry, the back

919
04:14:46.159 --> 04:15:51.760
of your neck. Feeling energy back obside echoes. It's a

920
04:15:51.879 --> 04:15:54.120
good of sensation of say.

921
04:15:55.479 --> 04:16:41.719
Echoes us.

922
04:17:02.319 --> 04:17:17.760
Your toes bel if of your fate being aware. How

923
04:17:20.079 --> 04:18:11.920
your toes feel right now? Nice said, how you insire

924
04:18:13.280 --> 04:19:00.319
body feels, noticing your mind feels now, lets you go,

925
04:19:09.079 --> 04:19:50.239
letting go, letsing go everything, letting go, letting go, Let's

926
04:19:51.120 --> 04:20:00.239
go off everything.

927
04:20:08.280 --> 04:20:08.479
Sing.

928
04:20:14.760 --> 04:20:18.440
I'm going to start now, and I'd like you just

929
04:20:18.600 --> 04:20:24.200
first of all, just to see yourself lying down on

930
04:20:24.360 --> 04:20:30.479
that message table, lying on your front, Your head is supported,

931
04:20:30.920 --> 04:20:39.639
your arms are supported. Then you feel comfortable and breathing

932
04:20:39.879 --> 04:20:49.239
is really easy, and you feel you feel confident in

933
04:20:49.360 --> 04:20:51.559
how you look as well. So there's none of that

934
04:20:51.760 --> 04:20:58.479
issue of body problems or shyness because I'm a professional

935
04:20:59.639 --> 04:21:06.040
and this is a therapy session, so none of that

936
04:21:06.200 --> 04:21:16.040
stuff matters on whatsoever. This is about you. This is

937
04:21:16.079 --> 04:21:24.360
about how you feel and how you can enjoy that

938
04:21:24.639 --> 04:21:30.520
sense of comfort and relaxation that comes from letting go

939
04:21:31.040 --> 04:21:36.360
and allowing my hands and my fingers to relax you

940
04:21:39.239 --> 04:21:41.799
by a messaging your body.

941
04:21:46.879 --> 04:21:47.360
So I want to.

942
04:21:47.399 --> 04:21:52.479
Start off just by placing my hands on the back

943
04:21:52.520 --> 04:21:57.399
of your head, just gently, just you can feel what

944
04:21:57.559 --> 04:22:06.000
my hands feel like really on you, so you can

945
04:22:06.079 --> 04:22:08.399
maybe feel the warmth of my hands on the back

946
04:22:08.440 --> 04:22:14.000
of your head. With my hands to the side of

947
04:22:14.079 --> 04:22:18.559
your head, not pressing, but just holding there very gently,

948
04:22:21.520 --> 04:22:24.159
maybe over your ears, and a little bit on your

949
04:22:24.239 --> 04:22:31.000
face so you can feel my hands so you can

950
04:22:31.079 --> 04:22:44.280
become accustomed to them. And now put my hands on

951
04:22:44.360 --> 04:22:48.600
the back of your head again and gently let them

952
04:22:48.760 --> 04:23:01.120
slide down onto the back of your neck. You can

953
04:23:01.200 --> 04:23:11.280
feel my hands gently stroking the back of your neck

954
04:23:11.479 --> 04:23:17.920
to start with, just so you can get used to

955
04:23:18.079 --> 04:23:23.440
the feeling of my hands on your skin, get accustomed

956
04:23:23.520 --> 04:23:31.200
to it, realize that you're safe and it's all good,

957
04:23:31.520 --> 04:23:41.079
it's all fine. And I want to start gently messaging

958
04:23:41.879 --> 04:23:52.479
the muscles in the back of your neck with both hands.

959
04:23:58.639 --> 04:24:04.639
And this is a very trusting situation really, because our

960
04:24:04.760 --> 04:24:08.959
necks are so fragile and to have someone have their

961
04:24:09.040 --> 04:24:14.120
hands around your neck in that way can sometimes be

962
04:24:14.440 --> 04:24:19.319
problematic for people, which is why massages are quite good,

963
04:24:20.479 --> 04:24:28.879
because it allows you to relax and to get in

964
04:24:29.120 --> 04:24:46.520
touch with trust, to feel peaceful and calm. There's a

965
04:24:46.600 --> 04:24:55.319
massage the sides of your neck, gently moving from the

966
04:24:55.399 --> 04:24:59.239
bottom of your neck. It would be sort of near

967
04:24:59.280 --> 04:25:02.559
where your shoulder start, I guess, all the way up

968
04:25:04.639 --> 04:25:10.120
to your jaw, your ears kind of area that side

969
04:25:10.159 --> 04:25:15.159
of your neck. Of course, it's a lot longer than

970
04:25:15.520 --> 04:25:31.559
the front of your neck, and message in the back

971
04:25:31.639 --> 04:25:40.239
of your neck, especially that area where perhaps we hold tension,

972
04:25:44.479 --> 04:25:49.040
and as that area's message, you can actually feel a

973
04:25:49.159 --> 04:25:57.120
sense of release in the back of your neck and

974
04:25:57.319 --> 04:26:02.559
maybe you can breathe it out as well. Notice how

975
04:26:02.639 --> 04:26:15.639
it feels, Notice how you feel. And they're moving down

976
04:26:15.840 --> 04:26:20.520
to that area between your neck and your shoulders, that

977
04:26:20.799 --> 04:26:29.399
musty area, starting to message that area on both sides.

978
04:26:31.559 --> 04:26:33.799
I mean, this would be the area that a lot

979
04:26:33.799 --> 04:26:36.079
of people would message if they were going to give you,

980
04:26:37.000 --> 04:26:42.479
like a shoulder message. Even that's not technically the shoulders,

981
04:26:43.040 --> 04:26:45.479
but it's all the muscles that lead to the shoulders

982
04:26:47.319 --> 04:26:52.159
from the neck and a game that can hold tension

983
04:26:53.239 --> 04:26:59.360
and stress. And when massaged sometimes a nice deep message

984
04:26:59.520 --> 04:27:07.000
is used and you decide how deep that message is,

985
04:27:18.319 --> 04:27:25.360
and just allow my knuckles just to dig in to

986
04:27:25.479 --> 04:27:34.920
get to those muscles and to really relaxed all the

987
04:27:35.040 --> 04:27:52.360
time and being firm yet gentle with you and just

988
04:27:52.600 --> 04:28:01.479
stroking down the area to your actual shoulders, moving to

989
04:28:01.639 --> 04:28:12.520
the muscles of your shoulders and maybe initially just pulling

990
04:28:12.639 --> 04:28:16.479
up the shoulders a little bit off the table. Just

991
04:28:16.600 --> 04:28:20.200
to give you a little bit of a stretch, but

992
04:28:20.360 --> 04:28:29.200
very gently. And you've got the muscles at the front

993
04:28:29.239 --> 04:28:41.159
of your shoulders the side of the back. Again, this

994
04:28:41.319 --> 04:28:45.159
is a part that can really take quite a bit

995
04:28:45.200 --> 04:28:53.360
of pressure, quite a bit of needing if if you

996
04:28:53.479 --> 04:29:01.639
wish to really release the tension to really get into

997
04:29:01.719 --> 04:29:07.959
those muscles, and you can let your fingers in there

998
04:29:08.000 --> 04:29:13.879
and make you feel really nice. Sometimes it's just being

999
04:29:14.120 --> 04:29:24.479
stroked gently or being massaged quite strongly, can all be

1000
04:29:24.600 --> 04:29:44.959
beneficial to the renorxation with the muscles in your shoulders. Now,

1001
04:29:45.159 --> 04:29:54.600
as you move down your arms, were doing one arm

1002
04:29:54.680 --> 04:30:04.479
at a time, Starting with your right arm, what I

1003
04:30:04.680 --> 04:30:09.280
do is I just lift your arm up, just hold

1004
04:30:09.360 --> 04:30:15.000
it to the side of you, that word still be attached,

1005
04:30:17.000 --> 04:30:31.680
and I just message the tops of your arms all

1006
04:30:31.719 --> 04:30:49.360
the way down to your forearms into your wrists, gently

1007
04:30:49.719 --> 04:31:02.360
messaging that part. So the part which is the under

1008
04:31:02.479 --> 04:31:08.040
part of the arm, which leads to the crease in

1009
04:31:08.159 --> 04:31:24.120
your elbow, the inside it's much more sensitive skin. Sometimes

1010
04:31:24.280 --> 04:31:43.680
just having that stroked can feel really nice, pleasurable and relaxing. Now,

1011
04:31:43.879 --> 04:31:54.600
moving down to your right hand, just holding your hand

1012
04:31:57.920 --> 04:32:07.639
in both of my hands, just pressing gently on the

1013
04:32:07.719 --> 04:32:19.040
back of your hand, stretching your fingers ever slightly at

1014
04:32:19.040 --> 04:32:33.879
the same time pressing down and massaging each finger, and

1015
04:32:34.000 --> 04:32:44.600
then starting to massage the palms of their hand. Just

1016
04:32:44.840 --> 04:32:56.200
turning the hand, stretching it gently and actually having your

1017
04:32:56.360 --> 04:33:04.479
hand held can really be an emotional experience sometimes, even

1018
04:33:04.520 --> 04:33:09.759
if it is a stranger, someone you don't know very well,

1019
04:33:10.799 --> 04:33:17.919
like a massage person or a therapist. Maybe because it's intimate,

1020
04:33:25.599 --> 04:33:38.439
you can feel nice, you can feel safe. And as

1021
04:33:38.479 --> 04:33:41.439
I put that right arm back down where it was,

1022
04:33:47.400 --> 04:33:53.560
to do the same with your left arm, exactly the

1023
04:33:53.759 --> 04:34:03.759
same message in muscles in your arm all the way down.

1024
04:34:04.959 --> 04:34:17.279
Do your wrist, stroking the inside of your arm, just

1025
04:34:17.400 --> 04:34:30.959
being gentle or as firm as you require, and then

1026
04:34:31.119 --> 04:34:47.560
massaging your left hand, stretching the fingers gently, massaging the

1027
04:34:47.799 --> 04:35:07.240
palm of your left hand. You feel so m so relaxing,

1028
04:35:14.919 --> 04:35:32.680
so comforting, And I'll just rest your left arm back down.

1029
04:35:40.240 --> 04:35:46.880
Start to message your back, the biggest part of your body,

1030
04:35:51.919 --> 04:35:58.439
starting at the top, starting again where you would have

1031
04:35:58.639 --> 04:36:04.319
been again at the top, in between your shoulders, near

1032
04:36:04.360 --> 04:36:10.759
your neck. Going back message in the area again, but

1033
04:36:10.959 --> 04:36:24.520
this time moving downwards, making it downward. Stroke to the

1034
04:36:24.599 --> 04:36:32.360
middle of a back, working from the outside inwards, So

1035
04:36:32.560 --> 04:36:40.240
massage in that your back, but the outside of your

1036
04:36:40.319 --> 04:36:58.279
back parts where your arms would maybe rest against almost

1037
04:37:00.439 --> 04:37:12.599
the path that connects your front to your back, and

1038
04:37:12.880 --> 04:37:21.599
just messaging down firmly but gently, as firm as you want,

1039
04:37:25.080 --> 04:37:29.639
moving down and moving across a little beer, moving all

1040
04:37:29.680 --> 04:37:35.919
the way down again, be very gentle, yet firm as

1041
04:37:36.040 --> 04:37:47.639
you choose. Eventually we get to the spine. We can

1042
04:37:47.799 --> 04:37:52.639
massage the muscles and either side of your spine from

1043
04:37:52.720 --> 04:37:58.319
the top of your neck all the way down to

1044
04:37:58.439 --> 04:38:07.240
your lower back. We can do that a few times.

1045
04:38:10.279 --> 04:38:17.000
Sometimes people would use the knuckle or the you know,

1046
04:38:17.200 --> 04:38:21.400
the two fingers and just go either side of the

1047
04:38:21.479 --> 04:38:26.520
spine and almost just push down, go all the way

1048
04:38:26.639 --> 04:38:32.759
down to the bottom of the spine, each time releasing

1049
04:38:33.840 --> 04:38:43.919
tension and opening up the body, stretching your body so

1050
04:38:44.119 --> 04:38:51.439
that you feel more relaxed but at the same time rejuvenated.

1051
04:39:02.799 --> 04:39:06.040
And now I'm going to move to one side, to

1052
04:39:06.200 --> 04:39:13.479
your right side, and from the bottom of your ribs

1053
04:39:15.439 --> 04:39:21.000
to your pelvis, I'm going to message that area of

1054
04:39:21.119 --> 04:39:26.119
your back. I'll stretch over the other side and i

1055
04:39:26.119 --> 04:39:32.759
will pull the muscles gently and massage and push from

1056
04:39:32.799 --> 04:39:35.639
one end that side all the way to my side

1057
04:39:37.680 --> 04:39:40.560
to the middle in fact, to where your spine is.

1058
04:39:41.959 --> 04:39:47.599
Massaging that side of your spine the opposite side to

1059
04:39:47.639 --> 04:39:55.520
where I'm standing. It's almost like kneading bread. There's that

1060
04:39:55.720 --> 04:39:57.080
big area which is.

1061
04:39:58.560 --> 04:39:58.919
Firm.

1062
04:39:59.680 --> 04:40:09.159
Yeah, lots there to message. Potentially one of the most

1063
04:40:09.240 --> 04:40:16.360
important places to actually have a message because you really

1064
04:40:16.639 --> 04:40:22.040
feel it. You really feel the release and the pleasure

1065
04:40:23.400 --> 04:40:30.599
of having your lower back messaged. It releases so much

1066
04:40:31.159 --> 04:40:39.520
from your body that's not useful, starting a healing process

1067
04:40:41.159 --> 04:40:53.919
which will continue long after this recording is over. The

1068
04:40:54.119 --> 04:40:57.240
message in this part of your body not only feels

1069
04:40:57.400 --> 04:41:03.439
really good for you, it's actually fun to do because

1070
04:41:03.479 --> 04:41:08.840
it is, as I said, like kneading bread. It's a

1071
04:41:08.959 --> 04:41:13.119
part that you can really get hold of and really

1072
04:41:13.319 --> 04:41:26.599
massage deeply. If that's your choice, then I'm going to

1073
04:41:26.680 --> 04:41:29.080
move over to the other side of your body and

1074
04:41:29.240 --> 04:41:38.360
do the same with the opposite part of your lawer back,

1075
04:41:40.919 --> 04:41:49.599
kneading and massaging from your sides or the way to

1076
04:41:49.720 --> 04:41:57.200
the middle of your back where your spine is pressing

1077
04:41:57.560 --> 04:42:08.000
and kneading firm and gentle at the same time. It

1078
04:42:08.240 --> 04:42:20.439
feels so releasing this mixture of pleasure, comfort, release, calmness,

1079
04:42:20.799 --> 04:42:32.479
relaxation or mixed together. Plus there's that feeling from your

1080
04:42:32.520 --> 04:42:37.680
stomach as it's being stretched. Even though you're in your

1081
04:42:37.759 --> 04:42:42.040
stomach now, you can feel it being stretched because that

1082
04:42:42.200 --> 04:42:53.599
whole area is connected to your stomach. Now we're going

1083
04:42:53.680 --> 04:42:58.599
to move or move further up to your top of

1084
04:42:58.680 --> 04:43:06.319
your body. We did the same this time, starting with

1085
04:43:07.520 --> 04:43:13.080
your upper back. Put my hands forward over and massive

1086
04:43:13.200 --> 04:43:20.200
massage in that area up to your spine, from the

1087
04:43:20.400 --> 04:43:24.520
side of your body up to your spine. So some

1088
04:43:24.680 --> 04:43:31.400
of that message area, that muscle tissue or whatever fatty

1089
04:43:31.439 --> 04:43:36.720
tissue even will be possibly from your chest because it's

1090
04:43:36.759 --> 04:43:43.919
all connected chest and the back connect together. I'm going

1091
04:43:44.000 --> 04:43:47.560
to be massaging and just pulling some of that skin

1092
04:43:48.880 --> 04:43:58.200
from your side up and massaging that area of your

1093
04:43:58.319 --> 04:44:06.759
upper back all the way to your spine. And then

1094
04:44:06.799 --> 04:44:09.560
I'll move down a bit and I'll continue with the

1095
04:44:09.680 --> 04:44:17.080
middle of your back doing exactly the same thing as gentle,

1096
04:44:17.400 --> 04:44:30.560
as deep as you choose. Now I'll move or the

1097
04:44:30.680 --> 04:44:35.479
other side again and do the exact same thing with

1098
04:44:35.720 --> 04:44:39.840
the top of your back on the other side from

1099
04:44:44.959 --> 04:44:53.680
pretty much underneath your arm area, really to your spine,

1100
04:44:58.799 --> 04:45:05.400
and then continue in that all the way down, including

1101
04:45:05.520 --> 04:45:22.520
your lower your middle of your back. I'm gonna go

1102
04:45:22.959 --> 04:45:29.240
to your thighs, the backs of your thighs, and the

1103
04:45:29.400 --> 04:45:39.400
sides of your thighs, starting with your right leg. Massaging

1104
04:45:39.479 --> 04:45:49.000
in the back and the sides of your thighs gently

1105
04:45:49.279 --> 04:45:55.159
and firmly. There's a lot of muscles there. It's an

1106
04:45:55.200 --> 04:45:58.759
area that can be very tense at times and maybe

1107
04:45:59.479 --> 04:46:01.880
needs to a little bit more pressure than the rest

1108
04:46:01.919 --> 04:46:10.080
of the body that's up to you. You can gently

1109
04:46:10.240 --> 04:46:17.479
stroke the back of your legs where you know, opposite

1110
04:46:17.560 --> 04:46:23.119
your knee joint or underneath your knee joint, very sensitive,

1111
04:46:23.360 --> 04:46:36.000
gentle area, and then working down to your calf muscles.

1112
04:46:38.919 --> 04:46:45.279
Massage in your calf muscles thoroughly and deeply, if you choose,

1113
04:46:48.759 --> 04:47:05.680
using both hands and fingers, digging deep to your ankles,

1114
04:47:07.959 --> 04:47:13.560
in the back of your back of your ankles, just

1115
04:47:13.880 --> 04:47:25.479
gently massage in that area, maybe lifting the leg and

1116
04:47:26.360 --> 04:47:49.639
stretching a little bit. Moving to the right foot, massaging

1117
04:47:52.200 --> 04:47:58.959
the bottom of your feet and the size of your

1118
04:47:59.040 --> 04:48:15.680
feet gently but firm enough so they don't tickle, and

1119
04:48:15.880 --> 04:48:21.319
just allow the pleasure that you get from heaving your

1120
04:48:21.400 --> 04:48:30.720
feet messaged to just overtake you. As I continue to

1121
04:48:30.919 --> 04:48:37.279
message your feet, the bottoms of your feet, the sides,

1122
04:48:39.919 --> 04:48:45.639
your arches, your heel. You can put a lot of

1123
04:48:45.720 --> 04:48:51.599
pressure into your heel and it feels amazing, Yet the

1124
04:48:51.799 --> 04:48:59.759
arches need to be a bit more gentle. Stretching your

1125
04:49:00.080 --> 04:49:07.240
toes and massage in the bottoms of your toes with

1126
04:49:07.439 --> 04:49:22.919
my fingers, each one individually. Moving over to the left

1127
04:49:23.040 --> 04:49:32.159
leg to do exactly the same thing. Starting at the

1128
04:49:32.279 --> 04:49:36.639
top of the thighs, work in the back of the

1129
04:49:36.799 --> 04:49:45.080
thighs and the sides, massaging deeply and gently the whole area,

1130
04:49:49.560 --> 04:49:58.919
working all the way down. And this is an area

1131
04:49:59.040 --> 04:50:07.080
that maybe you could like to spend more time relaxing

1132
04:50:07.200 --> 04:50:13.840
and messaging. Perhaps, if you wanted, I could make a

1133
04:50:14.000 --> 04:50:19.840
future recording wants spend more time on one particular area.

1134
04:50:25.560 --> 04:50:37.599
As you moved down to your calf muscles, Massage in

1135
04:50:37.759 --> 04:50:53.040
your calf muscles firmly and gently, moving down your ancor

1136
04:50:53.319 --> 04:50:59.360
into your feet, Massage in the backs of your feet,

1137
04:51:01.240 --> 04:51:10.479
the bottoms of your feet, stretching your toes and message

1138
04:51:10.560 --> 04:51:17.959
in each tone individually, and the feeling of pleasure and

1139
04:51:18.240 --> 04:51:22.560
release that you experience when you're having your feet and

1140
04:51:22.759 --> 04:51:43.599
massaged feels really good. Now as you turn over in

1141
04:51:43.680 --> 04:51:54.520
your mind, laying on your back, I'm just going to

1142
04:51:54.599 --> 04:52:11.880
start again your neck area and your shoulders, just to

1143
04:52:13.080 --> 04:52:22.439
get back in touch with that area. And as you

1144
04:52:22.639 --> 04:52:34.680
move up, I can clean my hands, make them more fresh,

1145
04:52:35.400 --> 04:52:44.840
because now I'm gonna message your face gently, starting off

1146
04:52:44.919 --> 04:52:55.759
with your forehead. Your eyes are closed, I can just

1147
04:52:56.319 --> 04:53:02.599
stretch your eyes a little bit, pushing up on your eyebrows,

1148
04:53:09.360 --> 04:53:22.159
just massaging around your scalp, massaging down your cheeks, around

1149
04:53:22.240 --> 04:53:34.840
your ears, into your chaw chiply the side of your neck,

1150
04:53:38.680 --> 04:53:57.400
your chin. They're just moving down from your neck down

1151
04:53:57.560 --> 04:54:04.880
to your chest, starting him by message in the very

1152
04:54:05.040 --> 04:54:13.520
top of your chest where the collar bone is. Give

1153
04:54:13.560 --> 04:54:25.319
a side of the collarbone, and then just message in

1154
04:54:25.479 --> 04:54:46.560
the hole of the chest, moving the chest around because

1155
04:54:46.599 --> 04:54:51.279
it's quite a large area. You can move from one

1156
04:54:51.479 --> 04:55:02.240
side to the next. Move in my hands underneath pretty

1157
04:55:02.279 --> 04:55:11.880
much where your arms are stretching up, stretching some of

1158
04:55:11.919 --> 04:55:19.919
the muscles of your back in the process, moving up

1159
04:55:21.119 --> 04:55:41.279
over your chest, and they're moving down again. Then allowing

1160
04:55:41.400 --> 04:55:48.479
my hands. They're just message gently and slide down towards

1161
04:55:48.520 --> 04:55:56.560
your stomach, starting in the middle of your chest, and

1162
04:55:56.639 --> 04:56:04.159
then gradually my hands moving apart and massaging and sliding

1163
04:56:04.759 --> 04:56:13.959
at the same time, moving down to just below your dcage,

1164
04:56:23.279 --> 04:56:32.040
moving down and then messaging up again, giving your chest

1165
04:56:33.599 --> 04:56:34.799
all the attention.

1166
04:56:36.240 --> 04:56:37.200
That it needs.

1167
04:56:38.880 --> 04:56:51.240
To feel completely relaxed, remembering that I'm also going to

1168
04:56:51.319 --> 04:56:56.880
be focusing on your sides as well, an area that

1169
04:56:57.200 --> 04:57:04.360
really doesn't get much attention but feels really good when

1170
04:57:04.439 --> 04:57:13.680
it's massaged. Just stroking my hands down the sides of

1171
04:57:13.799 --> 04:57:20.720
your body, just below your arms all the way down

1172
04:57:20.799 --> 04:57:35.799
to your hips. Now move into your stomach area. I'm

1173
04:57:35.799 --> 04:57:39.279
going to stand one side of you like I did

1174
04:57:39.360 --> 04:57:43.720
when I did your luwer back. I'm gonna do a

1175
04:57:43.919 --> 04:57:49.720
similar process of just stretching the muscles from your side,

1176
04:57:53.240 --> 04:58:02.560
gently massaging from one side to the next.

1177
04:58:04.840 --> 04:58:05.319
Move in.

1178
04:58:07.880 --> 04:58:12.040
A whole area from below your ribs all the way

1179
04:58:12.159 --> 04:58:22.599
down to below your belly button, and I'm gonna move

1180
04:58:22.680 --> 04:58:25.720
around to the other side of you and repeat that

1181
04:58:32.360 --> 04:58:46.360
process of relaxing deeply, calmly. You feel loose, you feel free.

1182
04:58:48.759 --> 04:58:53.439
And it's something about having your stomach message that's different

1183
04:58:53.520 --> 04:58:59.840
from any other part because we do have a ten.

1184
04:59:00.080 --> 04:59:04.119
Let's see of holding a different kind of stress in

1185
04:59:04.200 --> 04:59:13.720
her stomach that we may not be aware of. There's

1186
04:59:13.759 --> 04:59:19.279
a now message your stomach in front of your stomach,

1187
04:59:21.240 --> 04:59:32.200
making circles around your belly button, and then going the

1188
04:59:32.319 --> 04:59:42.720
other way around. The gentleness and a freedom that comes

1189
04:59:44.599 --> 04:59:54.479
from feeling how you're feeling. As I now move down

1190
04:59:55.919 --> 05:00:03.040
the tops of your thighs, muscles, massaging them, and I

1191
05:00:03.119 --> 05:00:06.240
can do this to your legs at the same time,

1192
05:00:08.479 --> 05:00:17.759
pressing down, massaging deeply those muscles in your thighs, the

1193
05:00:17.880 --> 05:00:26.639
front of your thighs, and moving down to your knees,

1194
05:00:27.560 --> 05:00:40.240
gently massaging your knees, sliding down your shins, putting pressure

1195
05:00:40.319 --> 05:00:48.080
on either side of your shin gently softly but firmly,

1196
05:00:52.240 --> 05:01:01.319
moving down to your ankles, stroke in the tops of

1197
05:01:01.400 --> 05:01:11.919
your feet, and then with each foot in each hand,

1198
05:01:12.799 --> 05:01:21.159
just gently messaging the whole of the foot, the top

1199
05:01:21.319 --> 05:01:29.400
of the bottom, your heel, your ankle, your toes, messaging

1200
05:01:29.720 --> 05:01:38.639
every part of your feet. It feels so good just

1201
05:01:38.880 --> 05:01:55.360
to let go and enjoy the process, enjoy feeling so

1202
05:01:55.720 --> 05:02:10.240
deeply relaxed, so much comfort and so many feelings to

1203
05:02:10.400 --> 05:02:24.840
come just from touching your skin. And you can just

1204
05:02:26.040 --> 05:02:35.439
lie there for as long as you choose enjoying the

1205
05:02:35.720 --> 05:02:54.000
feeling of deep comfort from being massaged by me, enjoy

1206
05:02:57.639 --> 05:03:19.400
feeling deeply rased. And all we're gonna do is blow

1207
05:03:19.479 --> 05:03:35.799
out some candles. In your mind, there are going to

1208
05:03:35.840 --> 05:03:46.520
be a hundred candles, and you're going to blow each

1209
05:03:46.599 --> 05:03:56.680
one out individually, one by one, starting at one hundred.

1210
05:03:57.759 --> 05:04:05.119
As I count down all the way down to one,

1211
05:04:09.639 --> 05:04:18.560
and each time I say a number, you can imagine

1212
05:04:18.599 --> 05:04:25.040
that candle in front of you, and I'd like you

1213
05:04:25.159 --> 05:04:40.599
to actually eat physically, generally blow that candle out, just

1214
05:04:44.439 --> 05:04:52.759
so it's not big blow, it's just a gentle, and

1215
05:04:52.959 --> 05:05:02.959
that candle will extinguish. And then I'll say the next number,

1216
05:05:04.560 --> 05:05:13.560
so we move down and you can just blow that

1217
05:05:13.680 --> 05:05:23.639
one out as well. And as we move down the numbers,

1218
05:05:28.200 --> 05:05:36.880
you'll find yourself feeding more and more relaxed. If you

1219
05:05:37.080 --> 05:05:46.200
need to sleep, you'll also find yourself becoming incredibly tired

1220
05:05:47.439 --> 05:05:58.720
and sleepy. In fact, you may struggle to blow out

1221
05:05:58.880 --> 05:06:15.799
all one hundred of these candles. Less you feel more

1222
05:06:15.919 --> 05:06:43.599
and more deeply relaxed, more and more deeply tired. And

1223
05:06:44.040 --> 05:06:53.720
the further you go down, the more your mind starts

1224
05:06:54.200 --> 05:07:05.720
to drift. You may find that you stop listening to

1225
05:07:05.919 --> 05:07:18.400
me after a while. And even though there may be

1226
05:07:19.360 --> 05:07:27.360
background sounds where you are, you'll be aware of those

1227
05:07:27.560 --> 05:07:46.959
sounds at the moment you may start just not even

1228
05:07:47.360 --> 05:08:06.159
notice them at all because they're unimportant. Where I am,

1229
05:08:08.759 --> 05:08:13.400
I've got the sounds of the birds, there's all horrors,

1230
05:08:13.520 --> 05:08:21.479
the pigeon who likes to say hello sometimes, and there's

1231
05:08:21.520 --> 05:08:31.840
the odd plane that goes by, maybe traffic and trains

1232
05:08:32.159 --> 05:08:44.639
in the distance. But none of that scene is important whatsoever.

1233
05:08:49.439 --> 05:09:03.880
Or candles you blow out less important? Anything is more

1234
05:09:04.240 --> 05:09:16.119
candles you blow out the further seemed to move away

1235
05:09:22.080 --> 05:09:35.799
from sounds and general date days. Stuff seems to just

1236
05:09:37.840 --> 05:09:56.439
move away on its own. You feel more calmer with

1237
05:09:56.639 --> 05:10:14.439
every candle you blow out, guiding you to the next number.

1238
05:10:17.240 --> 05:10:26.759
Did you hear me say? And then you blow that

1239
05:10:27.119 --> 05:10:27.840
candle out?

1240
05:10:28.759 --> 05:10:28.919
Too?

1241
05:10:37.080 --> 05:11:00.360
So easy, so simple. I'm gonna start by introduces in

1242
05:11:00.560 --> 05:11:17.479
the first candle, this is a hundred, first candle, this

1243
05:11:17.759 --> 05:11:34.319
is one hundred. When you blow that candle out, you'll

1244
05:11:34.520 --> 05:11:52.119
find immediately a slight change in how you feel, as

1245
05:11:52.200 --> 05:12:00.360
well as a real sense of positivity growing with the yeah,

1246
05:12:06.240 --> 05:12:36.279
relaxation in sleepiness expanding starting with one hundred blow out

1247
05:12:36.400 --> 05:13:38.720
back candle now ninety nine hmm, candle ninety eight, candle

1248
05:13:42.240 --> 05:15:16.959
ninety seven, ninety six, Can ninety five, Can ninety four,

1249
05:15:41.759 --> 05:16:50.919
candle ninety three. I Like You Too, Like You one,

1250
05:17:09.240 --> 05:18:54.919
Candle ninety eight, ten nine and eight eight, candle eight,

1251
05:19:28.439 --> 05:23:11.319
candle eight eight five and and eighty two seven two two,

1252
05:24:52.360 --> 05:25:45.159
seventeen nine, candle seventy eight, candle seventy seven, candle seventy

1253
05:25:45.560 --> 05:26:46.919
six and seventy five, Candle seventy four, candle seventy three,

1254
05:26:58.840 --> 05:28:02.240
candle seventy two, candle seventy one, candle seventy one, candle

1255
05:28:06.040 --> 05:29:00.439
seventy and sixty nine, candle sixty eight, candle sixty seven,

1256
05:29:14.159 --> 05:30:18.959
candle sixty five, candle sixty four, candle sixty four, candle

1257
05:30:19.599 --> 05:32:00.439
sixty three, candle sixty cader sixty one, candy sixty fifty nine,

1258
05:32:21.959 --> 05:33:39.639
candle fifty eight, candle fifty seven, candle fifty six, candle

1259
05:33:43.080 --> 05:35:23.479
fifty five, handle fifty four, handle fifty three, candle fifty fifty,

1260
05:35:56.400 --> 05:37:34.119
can tolone the candle fiftent one, can fifty canny foty nine,

1261
05:38:04.639 --> 05:39:56.479
candle forty eight, candle forty seven candle forty six, candle

1262
05:40:00.000 --> 05:41:20.119
twenty five and forty two candle what do you want?

1263
05:41:53.000 --> 05:43:58.439
Candle forty thirty nine and thirt eight can do thirty

1264
05:43:58.759 --> 05:46:44.639
seven candle thirty five, thirty four handle thirty three handle

1265
05:46:48.000 --> 05:49:43.759
thirty one candle SI and tuan sin no twenty eight

1266
05:50:35.159 --> 05:52:48.080
candle twenty seven, wenty six, candle twenty five, can.

1267
05:52:53.720 --> 05:52:57.200
T TI four.

1268
05:53:31.680 --> 05:56:13.159
Twenty candle twenty tap two hand twenty one, wait N

1269
05:56:41.919 --> 06:04:39.919
ninety and seventy sixty four two y nine tive t.

1270
06:04:45.119 --> 06:07:47.240
Eight can do, can do.

1271
06:10:05.799 --> 06:10:13.000
Let go of all of those thoughts, worries, concerns about

1272
06:10:13.080 --> 06:10:19.599
the past, thoughts about the future, and even things you've

1273
06:10:19.639 --> 06:10:27.400
been thinking about today. Just let it all go because

1274
06:10:27.479 --> 06:10:35.080
none of it is useful in this moment. This is

1275
06:10:36.080 --> 06:10:55.520
your opportunity to just focus on feeling relaxed, allowing yourself

1276
06:10:55.680 --> 06:11:03.479
to get in touch with that natural sense of peace

1277
06:11:06.119 --> 06:11:11.759
that we all have within us. It's available for everyone.

1278
06:11:12.919 --> 06:11:17.840
It just sometimes takes a little bit of effort to

1279
06:11:18.040 --> 06:11:18.639
set up.

1280
06:11:18.639 --> 06:11:19.319
The right.

1281
06:11:21.560 --> 06:11:25.639
Time and place in order for you to just let go.

1282
06:11:29.200 --> 06:11:34.680
Because when you do decide to let go and relax,

1283
06:11:37.279 --> 06:11:43.959
that's what your body starts to do. Because you've chosen.

1284
06:11:45.439 --> 06:11:52.439
You've chosen to just allow your body to unwind and

1285
06:11:52.560 --> 06:11:59.560
your mind starts to slow down, and it's a nice feeling.

1286
06:12:01.599 --> 06:12:04.759
It's a nice feeling at the beginning, just to know

1287
06:12:05.919 --> 06:12:15.959
that you have chosen to decide to relax deeply, and

1288
06:12:16.119 --> 06:12:22.639
because you've made that decision, your body will just follow suit.

1289
06:12:25.240 --> 06:12:29.880
Because sometimes all the muscles in your body need is

1290
06:12:30.200 --> 06:12:39.799
just permission from you to relax, because so often we're busy,

1291
06:12:40.080 --> 06:12:44.279
we're going from here to there, we're walking around and

1292
06:12:44.360 --> 06:12:51.720
we're doing stuff, and the body doesn't have any time

1293
06:12:51.959 --> 06:13:00.959
or space to really relax deeply, kind of waits for

1294
06:13:01.159 --> 06:13:10.400
you to lead the way, waits for your permission. And

1295
06:13:10.520 --> 06:13:16.959
when you do give your permission, when you give the

1296
06:13:17.119 --> 06:13:23.439
say so, when you say okay, it's time for your

1297
06:13:23.479 --> 06:13:33.319
body to let go completely and relax totally, your body

1298
06:13:33.520 --> 06:13:42.479
just follows. It's like a breath of relief. Ah, good

1299
06:13:42.560 --> 06:13:49.479
luck and now relax. That feeling at the end of

1300
06:13:49.560 --> 06:13:53.560
a day of very physical day that you may experience

1301
06:13:53.680 --> 06:13:57.000
in the past where you get home and you just

1302
06:13:57.200 --> 06:14:01.479
sit down on a chair, maybe you kick your shoes off,

1303
06:14:01.599 --> 06:14:08.119
and feels so nice. I know that you don't have

1304
06:14:08.279 --> 06:14:11.759
to get up again. For a little while at least,

1305
06:14:12.799 --> 06:14:15.200
and if you choose, you can just sit there for

1306
06:14:15.360 --> 06:14:28.639
maybe an hour to feels blissful. And just by sitting

1307
06:14:28.840 --> 06:14:34.040
down like that, your body knows that it's time to relax.

1308
06:14:35.680 --> 06:14:41.520
Your body has been given permission from you. Because it's

1309
06:14:41.599 --> 06:14:51.799
a mindset in your mind, you're prepared to let go

1310
06:14:51.959 --> 06:15:02.040
of everything and just completely allow all the stress of

1311
06:15:02.159 --> 06:15:14.040
your body to evaporate. Any tensions can just gradually vanish.

1312
06:15:20.560 --> 06:15:32.279
It's almost like magic, really, because that sense of relaxation

1313
06:15:32.599 --> 06:15:38.560
in your body, it's a very natural state. It's not

1314
06:15:38.759 --> 06:15:43.599
something unusual. It may feel unusual when you first start

1315
06:15:43.680 --> 06:15:48.159
to relax, if you if you haven't really spent a

1316
06:15:48.240 --> 06:15:52.479
lot of time focusing and giving yourself this space to

1317
06:15:52.639 --> 06:16:00.439
let go completely and relax, may seem almost alien, isn't.

1318
06:16:01.959 --> 06:16:07.840
It's actually the most natural thing in the world to

1319
06:16:08.040 --> 06:16:17.799
let go completely, to relax totally, the most natural thing

1320
06:16:18.159 --> 06:16:30.319
in the world to allow yourself to feel really calm

1321
06:16:30.759 --> 06:16:37.759
in your mind. And it is almost like a literal unwinding.

1322
06:16:41.439 --> 06:16:46.919
It's like you press a button and all the tension

1323
06:16:47.279 --> 06:16:53.080
just releases, and it's like a wheel, like a cog,

1324
06:16:54.080 --> 06:16:57.599
like the inside of a clock. Just unwinding, and it's

1325
06:16:57.639 --> 06:17:01.400
almost like you could see that the little wind up

1326
06:17:02.319 --> 06:17:07.240
knob that's used just going the opposite way that you

1327
06:17:07.479 --> 06:17:13.959
choose to wind it up, and the energy that frenetic

1328
06:17:15.200 --> 06:17:25.240
stress for energy gradually winding down, losing its power, losing

1329
06:17:25.319 --> 06:17:34.200
its strength. As a sense of relaxation becomes stronger and deeper,

1330
06:17:37.880 --> 06:17:44.919
and you may find a little more relaxed. You feel

1331
06:17:46.479 --> 06:17:56.240
your mind starts to wonder, maybe you seem to stop

1332
06:17:56.400 --> 06:18:00.279
listening to me for a while, your mind and go

1333
06:18:00.680 --> 06:18:06.000
somewhere else, and then you realize you're listening to me again,

1334
06:18:08.680 --> 06:18:15.400
and that's just your mind to drifting to sleep, which

1335
06:18:15.439 --> 06:18:25.319
is quite natural, because sometimes when we're stressed and tense,

1336
06:18:26.639 --> 06:18:30.080
we're not may I actually be aware of what we

1337
06:18:30.319 --> 06:18:37.200
need or we physically your emotionally need in this moment.

1338
06:18:40.040 --> 06:18:43.360
But when you allow your.

1339
06:18:43.279 --> 06:18:47.119
Body and mind to relax completely.

1340
06:18:48.240 --> 06:18:51.439
And you let go of all thoughts.

1341
06:18:52.439 --> 06:19:00.560
Concerns, worries, ideas, all let them go, allow them drop

1342
06:19:00.720 --> 06:19:10.799
onto the floor. When you start to get in touch

1343
06:19:11.040 --> 06:19:24.279
with the feelings of such relaxation, feelings so nice to

1344
06:19:24.400 --> 06:19:30.639
be in touch with the calmness of the different body

1345
06:19:30.840 --> 06:19:44.080
parts as they become looser and looser. Even your breathing

1346
06:19:44.680 --> 06:19:56.119
seems easier and more natural, effortless as that cool AfD

1347
06:19:56.959 --> 06:20:04.159
is for your mouthful notice to your lungs breathing in

1348
06:20:05.959 --> 06:20:14.279
comfort and relaxation, and then just breathing out any excess

1349
06:20:14.759 --> 06:20:21.439
remain intention or stress for every part of your body

1350
06:20:23.040 --> 06:20:29.599
and mind. As you start to focus on your mind,

1351
06:20:31.360 --> 06:20:40.279
maybe you notice that things come to a standstill, maybe

1352
06:20:40.720 --> 06:20:49.279
just much much lower than before, because your mind is

1353
06:20:49.439 --> 06:21:00.360
not really needed when listening to my voice, which house

1354
06:21:00.400 --> 06:21:06.319
your mind to relax just as deep as your body.

1355
06:21:09.080 --> 06:21:21.040
And that's synchronicity between the relaxation of your body relaxation

1356
06:21:22.040 --> 06:21:22.840
of your mind.

1357
06:21:25.200 --> 06:21:26.439
Let you know that.

1358
06:21:28.560 --> 06:21:42.400
Feeling completely calm, loose, and relaxed is a great healing

1359
06:21:43.479 --> 06:21:59.680
experience fear and has so many positive benefits for your body,

1360
06:22:00.080 --> 06:22:05.759
your mind, and your life. To be able to let

1361
06:22:05.959 --> 06:22:17.520
go everything and to relax completely, you know, all parts

1362
06:22:17.959 --> 06:22:20.599
of your body and mind.

1363
06:22:23.000 --> 06:22:31.560
Even your boneses relaxed, or your muscles are relaxed.

1364
06:22:38.360 --> 06:22:51.759
Even the skin that covers your body is relaxed. Every

1365
06:22:52.400 --> 06:23:09.439
hair that you have is also deeply relaxed. Then your

1366
06:23:09.639 --> 06:23:21.520
brain really starts to feel the benefits of this heating

1367
06:23:22.200 --> 06:23:33.319
relaxation and as you focus on the in the side

1368
06:23:33.439 --> 06:23:38.720
of your scalp where your brain is, you can start

1369
06:23:39.240 --> 06:23:53.720
to realize and notice the benefits of your brain relaxing deeply. Then,

1370
06:23:53.759 --> 06:24:05.200
as your brain continues to relax, sense those messages to

1371
06:24:06.000 --> 06:24:13.880
the rest of your body and your mind to rely,

1372
06:24:14.360 --> 06:24:37.159
relax more deeply, relaxy more completely, letting go of any

1373
06:24:39.040 --> 06:24:49.200
remaining thoughts of concerns, allow them just to drop onto

1374
06:24:49.319 --> 06:24:58.000
the floor because they're no longer necessary in this moment,

1375
06:25:00.400 --> 06:25:13.520
this moment of deep relaxation and calmness, feeling your brain

1376
06:25:15.520 --> 06:25:38.240
with deep concentrated healing, calming, relaxing, every part of your

1377
06:25:38.360 --> 06:25:57.200
brain feeling so brush and comfortable, so relaxed.

1378
06:25:58.319 --> 06:26:11.040
And be peaceful. Your brain feels so light, that's so healthy.

1379
06:26:14.200 --> 06:26:19.119
That sense of deep, deep comfort.

1380
06:26:20.959 --> 06:26:34.959
Really does allow you to enjoy those ever increasing sensations

1381
06:26:35.279 --> 06:26:49.680
of comfort that is spreading throughout your body, relaxing each

1382
06:26:51.279 --> 06:27:08.000
and every muscle of your body, deeper and deeper, much

1383
06:27:08.639 --> 06:27:27.400
more deeper than before, much more comfort spreading through your body.

1384
06:27:28.159 --> 06:27:28.880
You might.

1385
06:27:31.759 --> 06:27:33.680
Be so.

1386
06:27:35.560 --> 06:27:51.599
Peaceful and calm, so very very peaceful in avery part

1387
06:27:54.279 --> 06:28:05.680
of your body, letting it go at everything and everything,

1388
06:28:09.360 --> 06:28:30.799
so peaceful, calm, so relax every second the posies you

1389
06:28:31.119 --> 06:29:03.880
feel dper, dper relaxed, dper and dper relax came so calm, peace,

1390
06:29:04.840 --> 06:29:17.040
for so very peace, your head down to your toes.

1391
06:29:20.159 --> 06:29:32.560
Such peace and comfort growing all all the time, Such

1392
06:29:33.279 --> 06:29:42.639
peace and comfort spreading through your body.

1393
06:29:42.599 --> 06:29:43.639
And mind.

1394
06:29:45.880 --> 06:30:02.200
Deeper and deepert Such comfort spreading and sinking deeper into

1395
06:30:02.599 --> 06:30:13.520
every muscle of your body, so that you feel amazing,

1396
06:30:16.520 --> 06:30:18.599
so relaxed.

1397
06:30:21.279 --> 06:30:22.520
So piece so.

1398
06:30:27.279 --> 06:30:47.639
So relax and piece so letting go everything. I'm gonna

1399
06:30:47.680 --> 06:30:54.439
do a body scan, focusing on firstly how you feel

1400
06:30:55.400 --> 06:30:59.720
in your body, not trying to change how you feel,

1401
06:31:00.919 --> 06:31:05.880
not trying to relax, not trying to move away from

1402
06:31:05.959 --> 06:31:14.479
any discomfort or stress or tension. Just accepting, observing and

1403
06:31:14.720 --> 06:31:19.319
accepting how you feel in the different parts of your body,

1404
06:31:21.319 --> 06:31:29.720
just allowing yourself to be exactly as you are, to

1405
06:31:29.959 --> 06:31:38.119
notice to get in touch with how you actually feel

1406
06:31:39.200 --> 06:31:48.040
in this moment. I'm going to start off by focusing

1407
06:31:49.319 --> 06:32:01.880
on your hands. Just be aware of your hands. I'd

1408
06:32:02.000 --> 06:32:06.400
like you to move your hands around, just maybe move

1409
06:32:06.439 --> 06:32:12.560
your fingers a little bit. I've been enclosing your hands

1410
06:32:13.360 --> 06:32:20.200
very gently, just so that you can get in touch

1411
06:32:20.560 --> 06:32:33.319
with how your hands and your fingers feel very very

1412
06:32:33.720 --> 06:32:51.119
slow movements. Focusing now on your feet, and if you

1413
06:32:51.279 --> 06:32:55.560
can just do kind of an equivalent with your feet

1414
06:32:55.759 --> 06:33:02.520
is you've just done with your hands, Maybe turn in

1415
06:33:02.639 --> 06:33:10.720
your ankles, moving your feet around, moving your toes gently,

1416
06:33:13.520 --> 06:33:26.000
only very gently and very slowly, noticing how your feet

1417
06:33:26.560 --> 06:33:42.040
feel in this moment. Focusing now on your eyes, I'd

1418
06:33:42.200 --> 06:33:49.080
like you to just focus on your eyelids. Maybe you

1419
06:33:49.200 --> 06:33:52.279
can open and close your eyes a couple of times

1420
06:33:53.720 --> 06:33:57.599
to really get in touch with how you feel when

1421
06:33:57.639 --> 06:34:05.720
you do close your eyes. The muscle changes in your

1422
06:34:05.799 --> 06:34:12.400
eyes when you do close them, maybe raising your eyebrows.

1423
06:34:14.200 --> 06:34:22.000
It stretches the tops of your eyes, perhaps squinting your eyes,

1424
06:34:25.759 --> 06:34:31.040
scrunching up your eyes, just so you can herely get

1425
06:34:31.119 --> 06:34:41.959
in touch with all aspects of how your eyes feel.

1426
06:34:44.360 --> 06:34:44.840
Right now.

1427
06:34:54.200 --> 06:35:01.880
Now focusing on your thighs, it starts you to gently

1428
06:35:02.560 --> 06:35:12.840
tense your thighs, just very very gently, just enough so

1429
06:35:13.040 --> 06:35:26.599
you can become more attuned to the physical sensation of

1430
06:35:26.759 --> 06:35:31.840
your upper legs, the front of your thighs, and the

1431
06:35:32.000 --> 06:35:45.799
backs of your thighs, noticing and observing how your thighs

1432
06:35:46.479 --> 06:36:00.520
feel right now. Moving your focus to the back of

1433
06:36:00.639 --> 06:36:09.400
your neck, just noticing the back of your neck, the muscles,

1434
06:36:11.319 --> 06:36:14.479
and of course they lead to the side of your neck.

1435
06:36:15.959 --> 06:36:21.080
They also lead to the top of your back, which

1436
06:36:21.240 --> 06:36:26.599
leads to your shoulders. So as you focus on the

1437
06:36:26.799 --> 06:36:32.360
back of your neck, maybe you can move your head

1438
06:36:33.279 --> 06:36:41.040
gently upwards as if you're looking up. Maybe moving your

1439
06:36:41.119 --> 06:36:48.759
head down as if you were looking down. Perhaps moving

1440
06:36:48.799 --> 06:36:54.959
your head side to side, right to left, but only

1441
06:36:56.799 --> 06:37:07.520
very slowly, very gently. You're not trying to force anything.

1442
06:37:09.279 --> 06:37:18.959
It has to be very very gentle, just so you can.

1443
06:37:20.520 --> 06:37:22.119
Be more.

1444
06:37:23.799 --> 06:37:32.360
In touch with the feelings, with the sensations of the

1445
06:37:32.639 --> 06:37:41.479
physical sensations of how on the back of your neck feels.

1446
06:37:43.279 --> 06:37:58.680
Right now, as we now focus on the tops of

1447
06:37:58.799 --> 06:38:05.040
your arms, the parts where your biceps and your triceps

1448
06:38:05.119 --> 06:38:13.159
are between your elbow and your shoulders. To focus on

1449
06:38:13.439 --> 06:38:20.599
those parts, the tops of your arms, you may like

1450
06:38:20.759 --> 06:38:30.279
to just tense them, but very very gently and slowly.

1451
06:38:32.799 --> 06:38:40.880
See you know, straining or putting any pressure whatsoever.

1452
06:38:41.720 --> 06:38:42.639
On your arms.

1453
06:38:45.319 --> 06:38:52.720
It's just solely you can gain more of a sense

1454
06:38:53.000 --> 06:39:03.439
of how your upper arms are feeling in this moment.

1455
06:39:06.840 --> 06:39:17.200
Just notice them as you gently, very gently and slowly

1456
06:39:18.959 --> 06:39:29.880
tighten the muscles and then let go. Notice how the

1457
06:39:30.119 --> 06:39:44.880
tops of your arms feel right now, as in now

1458
06:39:45.560 --> 06:39:55.799
focus on your stomach, the area the lower abdomen area

1459
06:39:56.479 --> 06:40:04.840
below your belly, buttom moving all the way down to

1460
06:40:05.000 --> 06:40:15.599
your hips, just above your grind. Maybe you're able to

1461
06:40:17.040 --> 06:40:29.959
tense these muscles in that area very very gently and slowly.

1462
06:40:35.639 --> 06:40:40.040
If that's a difficult thing to do, maybe you can

1463
06:40:40.240 --> 06:40:50.880
just move your body, pushing your stomach up, maybe moving

1464
06:40:50.959 --> 06:40:56.159
a little bit to a side using your hips, just

1465
06:40:56.720 --> 06:41:07.000
so get more in tune with how your lower abdomen

1466
06:41:07.279 --> 06:41:27.000
area is feeling in this moment. Just noticing the physical

1467
06:41:28.880 --> 06:41:51.840
sensations or your lower abdomen as move your attention to

1468
06:41:52.000 --> 06:42:03.279
your mouth. Notice in your lips, the inside your mouth,

1469
06:42:05.560 --> 06:42:22.759
your teeth, your gums, your tongue, Just noticing how your

1470
06:42:22.919 --> 06:42:32.119
tongue and your mouth feels. It may help by moving

1471
06:42:32.439 --> 06:42:38.959
your tongue around your mouth, moving it to your left,

1472
06:42:40.720 --> 06:42:46.400
maybe pressing it gently against the side of your mouth,

1473
06:42:47.959 --> 06:42:52.919
and then to the right, gently to the side of

1474
06:42:53.040 --> 06:43:00.400
your mouth, perhaps pressing up against it the top of

1475
06:43:00.520 --> 06:43:07.479
your mouth, and then down gently against the bottom of

1476
06:43:07.560 --> 06:43:21.639
your mouth, always very slowly and a very very gentle

1477
06:43:26.520 --> 06:43:38.799
so that you can be aware of how you feel

1478
06:43:42.240 --> 06:44:03.319
in your mouth area. Now, okay, so focus on your

1479
06:44:03.400 --> 06:44:21.119
wrists and I'll ask you to maybe just rotate your

1480
06:44:21.200 --> 06:44:29.439
wrists by moving your hands in a circular motion very

1481
06:44:31.040 --> 06:44:37.360
gently and slowly, just.

1482
06:44:39.159 --> 06:44:40.520
So can.

1483
06:44:46.240 --> 06:45:00.319
Feel the sensations that you are currently exp he had

1484
06:45:00.520 --> 06:45:14.000
seen in purists. Perhaps move in your hands up and

1485
06:45:14.479 --> 06:45:39.240
down the game very very champly and slowly, very chancel

1486
06:45:43.439 --> 06:45:44.880
and slow.

1487
06:45:58.159 --> 06:45:59.200
As we now.

1488
06:46:01.680 --> 06:46:16.279
Start to observe your lower back. Their bad part is

1489
06:46:17.880 --> 06:46:34.080
just above your hips where your coxis are a whole

1490
06:46:34.319 --> 06:46:40.919
area which also really does include the sides of your

1491
06:46:41.000 --> 06:46:51.880
body because those muscles are very much connected as those

1492
06:46:52.080 --> 06:46:59.000
muscles also move into your hip area connecting to your

1493
06:46:59.119 --> 06:47:15.680
buttocks the sides of your hips, And if you're physically

1494
06:47:17.240 --> 06:47:26.080
able to do so, maybe you can very gently just

1495
06:47:26.720 --> 06:47:40.200
move your body eviss slightly, very slowly some side to side,

1496
06:47:43.919 --> 06:48:00.759
just enough to engage how you feel you know lower back,

1497
06:48:08.319 --> 06:48:18.759
perhaps eretly even move your hips gently up and down,

1498
06:48:22.520 --> 06:48:30.959
gently and slowly in order that's sound real.

1499
06:48:33.599 --> 06:48:35.080
Be in touch.

1500
06:48:37.439 --> 06:48:43.479
With the physical sensations of your lawer back.

1501
06:49:00.560 --> 06:49:01.240
As we know.

1502
06:49:06.639 --> 06:49:17.680
Your attention to your jaw, the area for your chin,

1503
06:49:18.959 --> 06:49:23.080
all the way up to near where your ears are.

1504
06:49:26.319 --> 06:49:41.759
All of your jaw you can just if it's okay

1505
06:49:41.919 --> 06:49:52.799
to do so, gently open your mouth nor wide, no stretcher,

1506
06:49:54.080 --> 06:50:02.759
just very gently and so slowly open in your mouth

1507
06:50:06.560 --> 06:50:24.880
and enclose in your mouth very gently and slowly, so

1508
06:50:25.240 --> 06:50:38.560
you can be in touch with how your jaw feels.

1509
06:50:41.959 --> 06:51:24.119
Now I have to sit down the chest area. You

1510
06:51:24.200 --> 06:51:31.880
don't need to do anything to move your chest because

1511
06:51:31.959 --> 06:51:43.200
it moves every time you breathe. It moves very gently

1512
06:51:45.080 --> 06:52:02.400
and slowly automatically with each breath you take as your

1513
06:52:02.759 --> 06:52:50.080
focus on your chest fields when you breathe, move in

1514
06:52:50.279 --> 06:53:05.000
your focus to your forms with your elbows. Maybe you're

1515
06:53:05.119 --> 06:53:18.720
able to very gently and slowly tense the muscles in

1516
06:53:18.880 --> 06:53:25.799
your forearms, and when you do that, you can feel

1517
06:53:29.040 --> 06:54:00.840
your elbows as well, very gently and slowly, gently and

1518
06:54:01.520 --> 06:54:37.599
softly observing your forearms and delpas. Now make a focus

1519
06:54:44.720 --> 06:54:56.840
the rest of your back, your upper back in the middle,

1520
06:54:58.400 --> 06:55:14.560
the middle of your back. Again, this part of your

1521
06:55:14.720 --> 06:55:29.479
body moves also every time you breed. You may not

1522
06:55:29.799 --> 06:55:43.880
notice that. Usually brace you observe your upper back in

1523
06:55:44.040 --> 06:55:53.880
the middle of your back. You can really feel that

1524
06:55:55.599 --> 06:56:50.919
gentle and it's maybe in your focus into your hip area,

1525
06:56:54.479 --> 06:57:07.159
Buttecks Bray, there's muscles at those bones in your midsection.

1526
06:57:34.759 --> 06:57:54.680
Just noticing how your hips feel. Right now, you can

1527
06:57:57.279 --> 06:58:10.919
very very gently leave your hips maybe sighed the side,

1528
06:58:12.240 --> 06:58:57.240
Fay gently and so yeah, Harry, gently softly. It's slow.

1529
06:59:02.840 --> 06:59:19.599
Everything starts to slow down, including the thoughts in your

1530
06:59:19.720 --> 06:59:31.479
mind and your mind itself just starts to gradually. It

1531
06:59:31.599 --> 06:59:38.040
doesn't have to be instant, but just gradually starting too.

1532
06:59:39.360 --> 06:59:48.119
It's almost like time is straight chin. It's a slower

1533
06:59:48.279 --> 06:59:56.159
pace to maybe what you're used to in your day

1534
06:59:56.240 --> 07:00:18.240
to day life. It's a slower movement of energy, very

1535
07:00:22.639 --> 07:00:31.080
small movements which make up the larger movements, which is

1536
07:00:31.119 --> 07:00:38.880
always the case. Now, when you move your hand, it

1537
07:00:39.000 --> 07:00:41.720
might seem like it's one movement, but it's lots of

1538
07:00:42.560 --> 07:00:49.959
minute different muscles moving in accordance with each other. And

1539
07:00:54.919 --> 07:01:07.279
what happens in this space that we're sharing is we

1540
07:01:07.520 --> 07:01:28.400
move from that big movement into those smaller movements, starting

1541
07:01:28.560 --> 07:01:39.360
to focus on how your body feels, not just as

1542
07:01:39.400 --> 07:01:43.720
a whole, not just oh i'm feel in this way.

1543
07:01:43.799 --> 07:01:49.919
I'm feeling stressed or tense, or I'm feeling relaxed and calm.

1544
07:01:51.200 --> 07:01:57.799
I'm feeling this way, I'm feeling that way. Starting to

1545
07:01:58.040 --> 07:02:09.279
notice that your body begins to present to you small

1546
07:02:10.400 --> 07:02:26.759
feelings around your body, small physical sensations in your legs,

1547
07:02:29.520 --> 07:02:42.720
whether pleasurable or not. Maybe resisting the temptation to label

1548
07:02:42.799 --> 07:02:52.360
them or to judge them, those feelings, just thinking them,

1549
07:02:53.240 --> 07:02:54.200
thinking about them is.

1550
07:02:54.319 --> 07:03:11.240
Just being neutral, just feelings, not being particularly concerned, but

1551
07:03:11.520 --> 07:03:13.000
just noticing.

1552
07:03:13.880 --> 07:03:27.400
What your body is telling you. The feelings in your arms.

1553
07:03:30.400 --> 07:03:35.360
Instead of feeling the hole of the arm, maybe notice

1554
07:03:35.599 --> 07:03:48.439
those individual feelings, all those different muscles and the skin,

1555
07:03:51.680 --> 07:03:57.520
the hairs of your arms, all the internal parts of

1556
07:03:57.599 --> 07:04:13.919
your arms, the veins, the bones, just being aware of

1557
07:04:17.000 --> 07:04:23.439
maybe your elbow on your right arm has a certain feeling.

1558
07:04:25.520 --> 07:04:39.240
Maybe your left wrist also has its own individual physical sensation.

1559
07:04:51.680 --> 07:04:58.360
What about your forearm on your right arm, your right forearm,

1560
07:05:05.720 --> 07:05:11.799
there may not be any particular feeling that you could

1561
07:05:11.880 --> 07:05:19.759
even give a name to, may not feel like anything

1562
07:05:20.759 --> 07:05:30.959
other than just a feeling. You know it's there. The

1563
07:05:31.080 --> 07:05:36.959
feelings in your shoulders, perhaps your shoulders, when you think

1564
07:05:37.000 --> 07:05:40.479
about them, you're kind of almost like they're the same,

1565
07:05:41.639 --> 07:05:47.479
you know, the same feeling, almost like both of your

1566
07:05:47.520 --> 07:06:00.680
shoulders are just one thing of course they're not. And

1567
07:06:00.799 --> 07:06:06.080
when you focus on your left shoulder and then on

1568
07:06:06.200 --> 07:06:13.279
your right shoulder, maybe find that you move the muscles

1569
07:06:13.279 --> 07:06:24.919
a little bit, maybe tense the muscles gently, noticing the

1570
07:06:25.040 --> 07:06:56.279
difference in each shoulder, your lower back, the left side

1571
07:06:56.439 --> 07:06:59.919
of your lower back and the right side of your

1572
07:07:00.080 --> 07:07:12.240
lower back. Of course that connection to your buttocks and

1573
07:07:12.400 --> 07:07:24.319
to your hips, and also moving up into the middle

1574
07:07:24.360 --> 07:07:38.279
of your back. And sometimes like right now, actually when

1575
07:07:38.319 --> 07:07:41.919
I focus on their part, when I focused on my

1576
07:07:42.040 --> 07:07:48.200
buttocks and then I focused on the middle of my back,

1577
07:07:48.560 --> 07:07:51.319
I almost felt like the muscles in my lower back

1578
07:07:51.400 --> 07:08:01.240
were being stretched very gently, just diretched a little bit.

1579
07:08:03.200 --> 07:08:09.959
Even though I wasn't doing anything to try to stretch

1580
07:08:12.000 --> 07:08:16.279
your lower back, it just seemed to happen. The feeling

1581
07:08:16.959 --> 07:08:36.959
of very gently stretching your lower back comes along. I

1582
07:08:37.080 --> 07:09:01.880
have feeling in your chest, just noticing what sensations you

1583
07:09:02.599 --> 07:09:19.599
are experiencing in your chest right now. And there's so

1584
07:09:19.840 --> 07:09:23.759
much of the chest. Of obviously there's the collar bone

1585
07:09:23.880 --> 07:09:30.680
leading to the chest. You've got the chest bone, You've

1586
07:09:30.680 --> 07:09:39.040
got the muscles in your chest. Of course, if you're female,

1587
07:09:39.720 --> 07:09:46.880
there's possibly the breasts. If you're male, you've got the

1588
07:09:49.759 --> 07:09:55.279
different well why not that different these days? But there

1589
07:09:55.360 --> 07:10:00.560
may be more muscles at the top at the chest,

1590
07:10:03.919 --> 07:10:08.200
but at the side underneath it's pretty much the same.

1591
07:10:09.000 --> 07:10:12.040
Whether you're a man or a woman. There's muscles there,

1592
07:10:13.400 --> 07:10:18.520
muscles that stretch out to your back as well as

1593
07:10:18.639 --> 07:10:27.240
breast tissue stretches and moves into your back, to just

1594
07:10:27.319 --> 07:10:46.919
being aware of your chest, being with whatever feeling there

1595
07:10:47.040 --> 07:11:06.560
is in your chest. And when I noticed that, I

1596
07:11:06.720 --> 07:11:14.639
focused on my chest. I feel it in my back,

1597
07:11:14.959 --> 07:11:18.959
my upper back. I mean, I guess the obvious.

1598
07:11:18.759 --> 07:11:20.880
Reason would be because you know, I'm.

1599
07:11:20.799 --> 07:11:31.680
Breathe in in, and it stretches my chest and my

1600
07:11:31.799 --> 07:11:45.520
back at the same time. It feels it feels okay,

1601
07:11:52.080 --> 07:11:56.919
it doesn't feel I got a little bit of pain

1602
07:11:57.040 --> 07:12:03.639
in my right chest, a little bit, not pain, but

1603
07:12:03.799 --> 07:12:14.080
little discomfort, maybe stiffness possibly, I don't know. I notice

1604
07:12:14.119 --> 07:12:21.759
my shoulders are also wanting to flex for some reason.

1605
07:12:23.919 --> 07:12:31.360
I think that's probably part of my upper back, that

1606
07:12:31.520 --> 07:12:36.639
connection between my shoulders my upper back, because I can

1607
07:12:36.720 --> 07:12:41.520
move my shoulders and stretch the muscles in my back,

1608
07:12:44.000 --> 07:12:50.560
moving the shoulders backwards or up, which then moves I

1609
07:12:50.599 --> 07:13:06.720
think it's the scapulous in your back. It feels quite nice. Actually,

1610
07:13:12.080 --> 07:13:15.240
a good thing about this is you can if you

1611
07:13:15.400 --> 07:13:29.319
want to, you can just flex or stimulate the various

1612
07:13:29.560 --> 07:13:37.040
muscles in your body gently in order to get more

1613
07:13:37.080 --> 07:13:47.360
of a sense of how they feel. And when you relaxing,

1614
07:13:52.200 --> 07:13:56.240
when you do tense and muscle, then you let it

1615
07:13:56.360 --> 07:14:03.159
go and you let it relax It relaxed is way

1616
07:14:03.520 --> 07:14:13.279
more than it would normally that you have to feel

1617
07:14:15.400 --> 07:14:18.919
that you're able to do that. There's no point in

1618
07:14:19.040 --> 07:14:24.759
doing it if there's an issue with the per part

1619
07:14:24.799 --> 07:14:31.319
of your body. You need to be gentle with yourself

1620
07:14:34.000 --> 07:14:47.599
at all times when relaxing deeply, It's important to be

1621
07:14:47.880 --> 07:15:03.639
kind to yourself as you notice your mind. How much

1622
07:15:04.799 --> 07:15:12.439
has your mind slowed down since we started this recording?

1623
07:15:28.439 --> 07:15:44.040
How came and peaceful is your mind right now? We

1624
07:15:44.080 --> 07:15:49.639
have nothing to think about and just my voice to

1625
07:15:49.840 --> 07:15:59.959
listen to. Because you know, the intention behind this record

1626
07:16:00.000 --> 07:16:08.919
recording is relaxation. At the very least, for you to

1627
07:16:09.200 --> 07:16:14.200
feel more relaxed at the end of recording than you

1628
07:16:14.400 --> 07:16:26.279
did at the beginning, at the very least, for your

1629
07:16:26.520 --> 07:16:37.799
mind to slow down because your body continues to relax,

1630
07:16:43.240 --> 07:16:56.360
because that's what you want to happen. That's what you expect.

1631
07:16:59.799 --> 07:17:00.759
To happen.

1632
07:17:06.560 --> 07:17:24.520
For relaxation, to fill your body, maybe calm in your

1633
07:17:24.720 --> 07:17:33.599
mind to the point of boredom. When you start maybe

1634
07:17:34.040 --> 07:18:20.439
to drift away, drifting, it's almost as if you're moving

1635
07:18:21.080 --> 07:18:28.959
further away from your body and your mind just leaving

1636
07:18:29.159 --> 07:18:41.119
that there, kind of liking it an escape pod in

1637
07:18:41.240 --> 07:18:45.560
a spaceship a movie, a space movie, you know when

1638
07:18:45.599 --> 07:18:49.439
they get into a little pod in it. Since the

1639
07:18:49.599 --> 07:19:20.479
month far away from the spaceship seven, dream continue to

1640
07:19:20.639 --> 07:20:47.159
relact drifting size, slow and peace, so rare and peace,

1641
07:21:08.400 --> 07:21:22.840
and focusing on that feeling of those individual parts of

1642
07:21:22.959 --> 07:21:31.400
your body that or relaxing one by one.

1643
07:21:39.080 --> 07:21:39.560
You may.

1644
07:21:41.319 --> 07:21:55.000
Find that every now and then you realize that you

1645
07:21:55.159 --> 07:22:03.799
weren't listening to my voice because your mind started to

1646
07:22:04.040 --> 07:22:19.240
imagine something different, maybe started to almost move into some

1647
07:22:19.599 --> 07:22:28.000
kind of a dreamy state, and then you become aware

1648
07:22:28.200 --> 07:22:37.439
of my voice again. And even though you may want

1649
07:22:37.639 --> 07:22:42.560
to focus on my voice, you may also wish to

1650
07:22:45.119 --> 07:22:56.680
allow your mind to just drift naturally into that space

1651
07:22:56.959 --> 07:23:20.959
of comfort and safety. As you feel more comfort spreading

1652
07:23:21.319 --> 07:23:34.159
through your body like a warm blanket covering you, champing,

1653
07:23:38.119 --> 07:23:39.159
keeping your body.

1654
07:23:39.279 --> 07:23:40.080
It just.

1655
07:23:42.720 --> 07:23:59.959
The perfect temperature, and even if you can hear background sounds,

1656
07:24:05.799 --> 07:24:18.119
they just don't seem to matter anymore. There's that sense

1657
07:24:18.279 --> 07:24:34.639
of peace spreads through your mind like a gentle breeze,

1658
07:24:37.639 --> 07:24:50.279
yet strong enough to blow away all negativity, strong enough

1659
07:24:50.439 --> 07:25:00.759
to remove from your mind any excise why to your

1660
07:25:01.080 --> 07:25:15.279
stress that was there before, and blow away any other

1661
07:25:15.680 --> 07:25:30.599
thoughts or feelings that just don't fit with the sense

1662
07:25:38.200 --> 07:26:09.759
relaxation that is feeling your body end your mind unless

1663
07:26:09.799 --> 07:26:16.799
you focus on your mind. The countdown from ten down

1664
07:26:16.919 --> 07:26:25.400
to one, and with each number you hear, your mind

1665
07:26:28.479 --> 07:26:53.639
will become slightly more relaxed, just just slightly so, from

1666
07:26:53.799 --> 07:27:00.919
ten down to nine, just a slight movement. From nine

1667
07:27:01.040 --> 07:27:13.639
down to eight, just another small change in how you feel.

1668
07:27:19.040 --> 07:27:27.360
Eight down to seven. That feeling is a gap, almost

1669
07:27:27.439 --> 07:27:33.000
like a gap that starts to get wider, the gap

1670
07:27:33.439 --> 07:27:41.200
between those feelings that you used to have in your

1671
07:27:41.319 --> 07:27:50.000
mind compared to the feelings you have that are growing now,

1672
07:27:51.720 --> 07:28:01.520
feelings of comfort and security and confidence, and the gap

1673
07:28:01.959 --> 07:28:08.080
becomes wider. Made down to seven, seven down to six,

1674
07:28:11.759 --> 07:28:16.759
and when you get to five, your mind will start

1675
07:28:16.880 --> 07:28:29.840
to have a certain physical sensation, most like there's a

1676
07:28:30.159 --> 07:28:36.759
magnet outside of your head, sucking the tension and the

1677
07:28:37.080 --> 07:28:44.720
stress and any remaining feelings that you don't want, sucking

1678
07:28:44.840 --> 07:28:46.799
them out through your skull.

1679
07:28:52.560 --> 07:28:54.080
And in down to four.

1680
07:28:55.880 --> 07:29:02.680
You can start to really experience that sense of not

1681
07:29:02.959 --> 07:29:13.119
just emptiness, but space, a place full of fresh air,

1682
07:29:18.159 --> 07:29:24.959
place where you can stretch. It's almost as if as

1683
07:29:25.040 --> 07:29:30.159
you go down to four and three, your mind is expanding,

1684
07:29:30.799 --> 07:29:43.880
with this sense of peace and tranquility growing as it

1685
07:29:44.040 --> 07:29:51.799
moves down to When you get to one, your mind

1686
07:29:55.119 --> 07:30:08.200
just feels exactly how you want to feel, almost perfect feeding,

1687
07:30:14.040 --> 07:30:18.919
maybe a sensation that.

1688
07:30:20.520 --> 07:30:21.959
You'd like to keep.

1689
07:30:24.959 --> 07:30:35.759
A place that's safe, where nothing can affect you at all,

1690
07:30:47.479 --> 07:30:52.240
and you can stay in that that space of comfort

1691
07:30:52.279 --> 07:31:02.040
and confidence, confident in your own ability to create this

1692
07:31:02.919 --> 07:31:08.919
space and this feeling of comfort within your own mind

1693
07:31:10.520 --> 07:31:20.439
just by counting ten down to one. And this is

1694
07:31:20.560 --> 07:31:25.240
something that you can do yourself when you're on your own,

1695
07:31:30.119 --> 07:31:34.040
a time when you can maybe sit down, maybe just

1696
07:31:34.159 --> 07:31:47.080
for a few minutes, closere eyes, just count slowly from

1697
07:31:47.319 --> 07:32:01.680
ten down to one and re experience these feelings in

1698
07:32:01.799 --> 07:32:10.680
your mind. And when you feel that way in your mind,

1699
07:32:12.439 --> 07:32:26.680
your body copies your mind and that feeling it's spread

1700
07:32:26.959 --> 07:32:34.159
through your spine and your nervous system into every part

1701
07:32:34.479 --> 07:32:46.240
of your body, travels through your blood stream, heathing and

1702
07:32:46.439 --> 07:33:08.080
relaxing every particle of your existence. And we can practice

1703
07:33:08.159 --> 07:33:15.919
this a few times before the end of the recording,

1704
07:33:16.560 --> 07:33:22.400
and then you can practice on your own, and each

1705
07:33:22.720 --> 07:33:35.880
time you count from ten out one, the feelings of comfort, calmness,

1706
07:33:36.119 --> 07:33:54.520
and deep deep relaxation becomes stronger and deeper, filling your

1707
07:33:55.840 --> 07:34:05.000
mind and your brain with these positive chemicals that spread

1708
07:34:05.360 --> 07:34:15.040
throughout your body, relaxing you so quickly, relaxing your whole

1709
07:34:15.319 --> 07:34:16.959
body and mind.

1710
07:34:19.599 --> 07:34:20.439
So very.

1711
07:34:21.959 --> 07:34:27.880
Very easily, just by counting.

1712
07:34:28.919 --> 07:34:29.799
From ten.

1713
07:34:32.439 --> 07:34:39.639
Down to one. That so we're going to do now.

1714
07:34:40.520 --> 07:34:44.439
I'm going to count from ten down to one. I'd

1715
07:34:44.639 --> 07:34:48.919
like you to repeat the number after me. So when

1716
07:34:49.000 --> 07:34:55.959
I say ten, you can just repeat to yourself.

1717
07:34:57.319 --> 07:34:57.560
Ten.

1718
07:35:03.200 --> 07:35:13.000
Just notice, be aware of how you feel in your mind,

1719
07:35:13.360 --> 07:35:22.439
in your body. And when I say nine, you can

1720
07:35:22.520 --> 07:35:39.040
repeat to yourself nine again, noticing the increase in comfort

1721
07:35:39.439 --> 07:35:52.319
and calmness in your mind and in your body. The

1722
07:35:52.479 --> 07:36:01.720
same when I say eight, when I say seven, six,

1723
07:36:04.279 --> 07:36:18.560
when I say five, four, when I say three, two,

1724
07:36:22.959 --> 07:36:29.159
and lastly when I say one. You can repeat that number.

1725
07:36:36.639 --> 07:36:36.759
Now.

1726
07:36:36.880 --> 07:36:42.479
Of course, when you do this on your own without

1727
07:36:42.599 --> 07:36:47.599
listening to me, you can say the numbers or whatever

1728
07:36:49.200 --> 07:36:57.639
speed that you feel is necessary for you, so you

1729
07:36:57.799 --> 07:37:03.759
can adapt. So you feel you want to say the

1730
07:37:03.919 --> 07:37:11.439
numbers ten down to one faster than I do, then

1731
07:37:11.479 --> 07:37:14.360
you go ahead and do that. Or if you feel

1732
07:37:15.200 --> 07:37:18.319
when you do it yourself that you'd like to have

1733
07:37:18.959 --> 07:37:26.919
more more space between the numbers, maybe take a lot

1734
07:37:27.159 --> 07:37:34.720
longer to get from ten all the way down to one,

1735
07:37:38.919 --> 07:37:51.439
that's your choice also to do. So I'm going to

1736
07:37:51.599 --> 07:37:59.759
count from ten down to one, and I want to

1737
07:37:59.759 --> 07:38:04.400
get one. That will be the end of this recording.

1738
07:38:06.840 --> 07:38:10.520
The let's of course you're listening with music, then the

1739
07:38:10.680 --> 07:38:12.400
music will continue.

1740
07:38:19.599 --> 07:43:22.599
Ten nine eight, yes, twenty ninety eighteen, seventeen, sixteen, fifteen, fourteen,

1741
07:43:26.599 --> 07:44:12.520
thirty twelve eleven, ten nine eight, seven, six, five, four

1742
07:44:16.840 --> 07:44:22.560
three two.

1743
07:44:28.799 --> 07:44:29.040
One.

1744
07:44:37.439 --> 07:44:47.799
Now open your eyes, noticing how you physically feel having

1745
07:44:47.919 --> 07:44:55.520
counted down from twenty to one, allowing stress and tension

1746
07:44:56.000 --> 07:45:00.639
to leave through your fingertips and your toast. And as

1747
07:45:00.680 --> 07:45:05.400
you focus on your fingertips, maybe they feel a little

1748
07:45:05.439 --> 07:45:12.479
bit tingling, which is suppose quite understanding.

1749
07:45:12.000 --> 07:45:17.080
Considering the tension has been exiting your body through your fingertips.

1750
07:45:23.560 --> 07:45:25.560
So now I'm going to count from twenty down to

1751
07:45:25.680 --> 07:45:35.720
one again. This time you're feel relief of tension and stress,

1752
07:45:37.119 --> 07:45:46.840
any anxiety that you may have leaving through your stomach,

1753
07:45:49.479 --> 07:45:53.200
just leaving through your stomach, almost as if it's just

1754
07:45:54.200 --> 07:46:01.319
releasing the whole of your stomach, your navel to just

1755
07:46:01.439 --> 07:46:05.639
above your chest or blow your chest rather so surrounding

1756
07:46:05.720 --> 07:46:10.880
your belly byton area, the whole area. You can feel

1757
07:46:11.119 --> 07:46:16.479
the tension of your body where there's left, just releasing

1758
07:46:17.639 --> 07:46:20.959
from the area, and you may notice that your stomach

1759
07:46:21.040 --> 07:46:28.319
will become very relaxed as I countdown from twenty down

1760
07:46:28.360 --> 07:47:42.599
to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven, six.

1761
07:47:45.439 --> 07:47:51.000
Five, four.

1762
07:47:54.919 --> 07:48:11.880
Three, who or you can open your eyes again if

1763
07:48:11.919 --> 07:48:15.479
you choose, or you can just keep them closed because

1764
07:48:15.520 --> 07:48:22.799
it feels relaxing. Just notice your stomach feels. I notice

1765
07:48:23.240 --> 07:48:26.799
there's your focus. Just do a little scan of your body,

1766
07:48:28.880 --> 07:48:42.639
just noticing your body feels focusing your upper body, back, chest, stomach, legs, arms, hands, feet,

1767
07:48:45.680 --> 07:48:52.599
just noticing, and you know you may start to feel

1768
07:48:55.040 --> 07:48:59.319
more a sense of tiredness, which may be the reason

1769
07:49:00.080 --> 07:49:07.119
listening to this recording because you would like to let

1770
07:49:07.319 --> 07:49:18.880
go completely of everything and drift off into a nice, natural, calm,

1771
07:49:19.279 --> 07:49:34.479
relaxing sleep. So now we're going to focus on your forehead,

1772
07:49:38.360 --> 07:49:41.159
and if you choose, you can incorporate your eyes in

1773
07:49:41.319 --> 07:49:48.159
this focus as well. Your forehead and your eyes, it's

1774
07:49:48.279 --> 07:49:52.759
that whole area basically, almost as if you were wearing

1775
07:49:52.799 --> 07:49:56.560
a mask, you know, like a I don't know, a

1776
07:49:56.720 --> 07:50:03.080
Batman mask or something, or I'm trying to fa sorrow

1777
07:50:03.279 --> 07:50:05.319
or something, you know, the kind of mask that covers

1778
07:50:05.360 --> 07:50:08.439
your eyes but also covers quite a lot of the forehead.

1779
07:50:12.319 --> 07:50:15.360
Focusing on that area because that's the area that we're

1780
07:50:15.400 --> 07:50:21.799
now going to release tension, stress from your mind, from

1781
07:50:21.840 --> 07:50:25.680
your brain, from your mind, and any tension that you

1782
07:50:25.840 --> 07:50:30.000
may have remaining in your face, in your neck and

1783
07:50:30.080 --> 07:50:35.799
your jaw, in your eyes, your forehead, or your scalp.

1784
07:50:37.400 --> 07:50:42.759
So basically, any tension within your head area, including your

1785
07:50:42.880 --> 07:50:51.599
mind and your brain, that's going to be released through

1786
07:50:51.639 --> 07:50:58.439
your forehead and your eyes. As I comed down again

1787
07:50:58.599 --> 07:51:21.119
from twenty down to one now twenty nineteen, eighteen, seventeen

1788
07:51:25.200 --> 07:52:24.000
sixteen fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five,

1789
07:52:29.599 --> 07:52:59.240
four three one. Noticing as you scan your face, but jaw,

1790
07:52:59.720 --> 07:53:08.599
your eyes, your cheap bones, your ears, your forehead, your scalp,

1791
07:53:10.240 --> 07:53:13.919
your neck, the back of your neck and the front

1792
07:53:14.000 --> 07:53:17.799
of your neck, the sides of your neck, and your throat.

1793
07:53:24.119 --> 07:53:37.400
Noticing being aware of the comfort, increased feeding, relaxation, not

1794
07:53:37.759 --> 07:53:42.759
just in your head and neck and mind, also the

1795
07:53:42.840 --> 07:53:52.840
rest of your body. Just notice how loose and calm

1796
07:53:53.000 --> 07:53:56.159
you film, and how easily.

1797
07:53:57.919 --> 07:54:09.240
It is to just let go completely, let go completely,

1798
07:54:16.840 --> 07:54:18.000
how easily.

1799
07:54:25.799 --> 07:54:28.799
So what I'm going to do about is I'm going

1800
07:54:28.880 --> 07:54:30.799
to focus on the top of your head.

1801
07:54:36.240 --> 07:54:36.439
Am.

1802
07:54:36.439 --> 07:54:44.680
We're going to allow every last piece of tension or

1803
07:54:44.880 --> 07:54:50.080
stress the mind be lingering or hiding in your body

1804
07:54:51.279 --> 07:54:58.959
or mind my head, to just be sucked out at

1805
07:54:59.000 --> 07:55:09.000
the top of your head, released into the air, was

1806
07:55:09.080 --> 07:55:10.919
sucked down into the clouds.

1807
07:55:13.439 --> 07:55:19.400
Imagine a big cloud above your head, almost like a whirlpool.

1808
07:55:20.200 --> 07:55:21.759
It's is gonna suck.

1809
07:55:21.639 --> 07:55:23.000
That tension.

1810
07:55:24.200 --> 07:55:28.799
Out of the top of your head and just take it.

1811
07:55:28.840 --> 07:55:37.840
Away the good to focus. Imagine an opening on the

1812
07:55:37.959 --> 07:55:42.400
top of your head with that tension and stress and

1813
07:55:43.439 --> 07:55:48.200
any remaining issues, maybe worries or concerns that are no

1814
07:55:48.520 --> 07:55:49.080
use to you.

1815
07:55:49.279 --> 07:55:53.000
Now you can all be sucked down at the top

1816
07:55:53.080 --> 07:55:53.439
of your.

1817
07:55:53.400 --> 07:56:01.319
Head and taken away as I count down again, twenty

1818
07:56:01.720 --> 07:56:11.000
down one now twenty.

1819
07:56:15.439 --> 07:57:15.639
Nineteen, eighteen, seventeen, sixteen fifty fourteen thighteen twelve, eleven, ten.

1820
07:57:21.360 --> 07:57:45.000
Nine, eight, seven, six, five.

1821
07:57:50.200 --> 07:57:54.959
Four three.

1822
07:58:04.840 --> 07:58:16.000
Wha prey.

1823
07:58:20.799 --> 07:58:34.279
Noticing how you feel, how relaxed and calm you physically

1824
07:58:35.319 --> 07:58:49.159
and mentally feel right now, how peaceful your mind feels.

1825
07:58:51.799 --> 07:58:57.000
It feels so nice to just let go, to give

1826
07:58:57.040 --> 07:59:10.840
yourself some space to breathe easily, to think calmly, and

1827
07:59:11.040 --> 07:59:16.200
just to take a break from all that pointless worry

1828
07:59:16.439 --> 07:59:19.639
and concerns about things.

1829
07:59:19.560 --> 07:59:22.319
That you don't need to think about.

1830
07:59:25.200 --> 07:59:32.560
Right now, because this is your time to let go.

1831
07:59:33.919 --> 07:59:43.680
This is your space to enjoy feeling deeply relaxed, peaceful

1832
07:59:43.840 --> 07:59:51.080
in your mind, relaxed in your body. They can feel

1833
07:59:51.680 --> 08:00:01.479
so good, so nice to just not have to do anything,

1834
08:00:03.799 --> 08:00:12.720
to be able to really enjoy that serenity that comes

1835
08:00:14.240 --> 08:00:20.360
of letting go completely, that peacefulness that comes with.

1836
08:00:27.080 --> 08:00:28.439
Being in this.

1837
08:00:30.279 --> 08:00:40.319
Peaceful space. And you can keep this sense of calmness

1838
08:00:41.159 --> 08:00:52.279
for as long as you choose. If you choose to

1839
08:00:52.560 --> 08:00:59.720
drift off into a deep, healing, natural sleep, then you

1840
08:00:59.799 --> 08:01:11.360
can do that. It's completely up to you, and you

1841
08:01:11.479 --> 08:01:16.119
can keep this feeling of calmness physically and in your

1842
08:01:16.200 --> 08:01:24.240
mind for as long as you choose to feel completely relaxed,

1843
08:01:29.959 --> 08:01:38.720
completely relaxed. And I'd like you to make up your

1844
08:01:38.959 --> 08:01:51.599
mind that you're going to relax, and I want to

1845
08:01:51.720 --> 08:01:55.119
explore that with you. What it feels like when you

1846
08:01:55.240 --> 08:02:04.319
actually decide that you're going to relax, not forcing yourself,

1847
08:02:04.439 --> 08:02:10.639
but giving yourself that. Yes, it is a command, really,

1848
08:02:10.680 --> 08:02:17.639
isn't it. When you're telling yourself relax in a gentle

1849
08:02:17.759 --> 08:02:24.759
but firm way that only you can really tell yourself

1850
08:02:25.240 --> 08:02:28.080
in that way. You can't really have someone else saying

1851
08:02:28.119 --> 08:02:33.000
to you and now it relax, relax, you know, and

1852
08:02:34.200 --> 08:02:36.439
it needs to be gentle, but you can't. Someone else

1853
08:02:36.520 --> 08:02:44.560
can't really have the same the same kind of influence

1854
08:02:45.720 --> 08:02:53.880
or power that you have over your own physicality, over

1855
08:02:54.119 --> 08:03:03.319
how you feel, because when you say it to yourself,

1856
08:03:04.599 --> 08:03:11.599
it means more. It's personal, and your brain and your

1857
08:03:12.000 --> 08:03:19.080
unconscious mind and your body listens to what you say. So,

1858
08:03:19.360 --> 08:03:23.159
for example, we'll test it out. We'll do a little test,

1859
08:03:23.279 --> 08:03:26.919
a few little tests along the way, and you can

1860
08:03:27.040 --> 08:03:33.279
get more of an idea of the force, the positive

1861
08:03:33.520 --> 08:03:39.919
force that you can have in creating a sense of

1862
08:03:40.200 --> 08:03:45.200
comfort and relaxation in your body and your mind quite

1863
08:03:45.319 --> 08:03:58.040
quickly just by you telling yourself to relax. So I'm

1864
08:03:58.040 --> 08:04:05.240
want to start by focus on your hands. So focus

1865
08:04:05.279 --> 08:04:07.919
on your hands and just tell your hands to relax,

1866
08:04:08.959 --> 08:04:13.840
and just say relax. As you focus on your hands,

1867
08:04:16.119 --> 08:04:20.639
you could say my hands are relaxed, or I want

1868
08:04:20.720 --> 08:04:25.000
my hands to relax. I think if you actually do

1869
08:04:25.119 --> 08:04:33.119
it directly by focusing and imagining that your hands can

1870
08:04:33.400 --> 08:04:36.040
hear what you're saying. You know, they've got little ears,

1871
08:04:36.799 --> 08:04:41.919
which is a bit weird. So talking to your hands

1872
08:04:42.680 --> 08:04:59.000
and just say relax, noticing how your hands start to relax.

1873
08:05:11.400 --> 08:05:14.880
Now focus on your eyes and tell your eyes to relax.

1874
08:05:15.959 --> 08:05:20.240
So you just say in the same word relax and

1875
08:05:20.479 --> 08:05:27.000
find the right tone for you. You know, I might

1876
08:05:27.119 --> 08:05:36.520
say relax, but you you might say relax or relax.

1877
08:05:37.080 --> 08:05:41.119
You know, you might say it differently to yourself, and

1878
08:05:42.240 --> 08:05:47.599
that's important for you to gauge what feels the right

1879
08:05:47.959 --> 08:05:54.279
for you. So just tell your eyes to relax whilst

1880
08:05:54.400 --> 08:05:58.439
focusing on your eyes, your eyelids, the muscles around your eyes,

1881
08:05:59.279 --> 08:06:36.200
your eyebrows, and just tell your eyes directly relax now. Now,

1882
08:06:36.240 --> 08:06:46.639
I just did that myself, And sometimes you may feel

1883
08:06:46.720 --> 08:06:51.479
that you need a bit more time for the different

1884
08:06:51.520 --> 08:06:55.200
parts to relax, you know, because I start talking again

1885
08:06:55.799 --> 08:07:00.840
and maybe that part hasn't relaxed fully. But what happened

1886
08:07:00.919 --> 08:07:03.159
is that it would just continue to relax even though

1887
08:07:03.200 --> 08:07:10.439
I'm talking. And that's happened with my eyes. Something else

1888
08:07:10.479 --> 08:07:15.080
I noticed is when I started focusing on my eyes,

1889
08:07:15.400 --> 08:07:18.880
that actually almost became They got worse before they got

1890
08:07:18.959 --> 08:07:21.919
better in a way. So I felt a degree of

1891
08:07:22.119 --> 08:07:28.720
tension growing in my eyes and then disappearing. So I

1892
08:07:28.840 --> 08:07:31.720
think what that was really was just ME becoming more

1893
08:07:31.799 --> 08:07:37.959
aware of the tension that was already there that I

1894
08:07:39.439 --> 08:07:43.360
I wasn't focused on it before, so I wasn't really

1895
08:07:44.119 --> 08:08:01.479
acknowledging it or really conscious to those feelings. Yeah, my

1896
08:08:01.639 --> 08:08:05.799
eyes is still continuing to relax, as well as my hands. Actually,

1897
08:08:09.279 --> 08:08:14.680
my hands have got a certain kind of energy, like

1898
08:08:14.919 --> 08:08:20.080
not buzzing, but I can kind of feel a degree

1899
08:08:20.119 --> 08:08:26.040
of energy in my hands. Maybe that's where the tension

1900
08:08:26.159 --> 08:08:37.520
is being released. Maybe that's the cause in that the

1901
08:08:37.599 --> 08:08:39.919
next part, I think we should focus on the back

1902
08:08:39.959 --> 08:08:42.520
of the neck. That's a part which is quite often

1903
08:08:44.560 --> 08:08:47.599
well for me, holds tension. I don't know about for yourself,

1904
08:08:48.520 --> 08:08:52.759
but I think it's quite a standard place where tension

1905
08:08:52.919 --> 08:08:59.599
is sometimes held. So and I'm doing exactly what you're

1906
08:08:59.680 --> 08:09:02.279
doing as you do it as well, so I'm telling

1907
08:09:02.439 --> 08:09:06.560
my body parts to relax as well. So if you

1908
08:09:06.680 --> 08:09:09.680
tell your neck the back of your neck, focus on

1909
08:09:09.759 --> 08:09:16.319
the back of your neck, and just say relax in

1910
08:09:16.400 --> 08:09:19.560
your own words, in your own tone, in your own voice.

1911
08:09:20.200 --> 08:09:22.240
You can say out loud, or you can just say

1912
08:09:22.279 --> 08:09:27.799
it to yourself internally. But you're focusing, and you're saying

1913
08:09:27.880 --> 08:09:32.080
it literally to the back of your neck, as if

1914
08:09:32.159 --> 08:09:35.799
the back of your neck can actually hear what you're saying.

1915
08:09:39.200 --> 08:09:42.759
So do that now, Just say relax to the back

1916
08:09:42.799 --> 08:10:24.360
of your neck, and I'll do the same. Now. What

1917
08:10:24.680 --> 08:10:29.360
I noticed, and you may have had similar thing is,

1918
08:10:30.119 --> 08:10:32.720
even though I was focusing on the back of my neck,

1919
08:10:37.759 --> 08:10:44.599
other parts started to I don't know, showed themselves to me,

1920
08:10:44.880 --> 08:10:47.880
or maybe because they want to be relaxed as well.

1921
08:10:48.000 --> 08:10:52.840
But I started noticing the feelings in my shoulders, tension

1922
08:10:52.919 --> 08:10:54.119
in my shoulders.

1923
08:10:53.919 --> 08:10:54.919
And in my upper back.

1924
08:10:58.000 --> 08:11:04.000
Whether that was because my back of my neck was saying, well,

1925
08:11:04.040 --> 08:11:09.000
I'm pretty much okay. It's the other parts that need attention.

1926
08:11:15.400 --> 08:11:18.439
But my low back of my neck is still relaxing.

1927
08:11:19.880 --> 08:11:22.360
But I just became more aware of other parts that

1928
08:11:22.639 --> 08:11:31.279
needed attention. Now, this might happen and it's not. It

1929
08:11:31.360 --> 08:11:34.799
doesn't mean that it's going wrong. It just means you're

1930
08:11:34.880 --> 08:11:41.520
being notified with more places that also want to feel relaxed.

1931
08:11:44.799 --> 08:11:49.119
So I'm going to focus on my other back. So

1932
08:11:49.360 --> 08:11:53.000
you can do the same, even if you don't have

1933
08:11:53.159 --> 08:11:58.479
any feelings of tension that are obvious in your other back.

1934
08:12:00.279 --> 08:12:04.880
If you just focus on your back and the whole

1935
08:12:05.000 --> 08:12:09.759
area from the shoulder blades down to the middle of

1936
08:12:09.840 --> 08:12:14.159
your back that a spine and with me, it's more

1937
08:12:14.240 --> 08:12:21.919
the shoulder blades are more. Yeah, that's the parts that

1938
08:12:22.159 --> 08:12:30.720
really sort of given me the not that it needs

1939
08:12:30.799 --> 08:12:34.799
relaxing and sounds gonna ask that part to relax and

1940
08:12:35.000 --> 08:12:48.560
you can do the same. Now, relax your upper back.

1941
08:13:00.720 --> 08:13:05.799
There's something strange happened there, and this often happens.

1942
08:13:05.840 --> 08:13:06.759
I've been doing this for.

1943
08:13:09.680 --> 08:13:16.400
Sixteen years or something, and often i'm I'm surprised, but

1944
08:13:17.080 --> 08:13:23.520
amazed really that there can be a feeling. So when

1945
08:13:23.560 --> 08:13:26.840
I was focusing on the back of my neck, my

1946
08:13:27.000 --> 08:13:31.759
upper back was starting to feel quite stressed and in

1947
08:13:31.959 --> 08:13:37.439
need of attention. As soon as I started talking to

1948
08:13:37.599 --> 08:13:42.279
you about my upper back and talking about, you know,

1949
08:13:42.799 --> 08:13:47.959
getting ready to ask the upper back to relax, wippa

1950
08:13:48.000 --> 08:13:53.599
back already started to relax. It's almost as if it

1951
08:13:53.759 --> 08:14:04.000
doesn't need to hear the words, just needs intention, just

1952
08:14:04.200 --> 08:14:16.680
needs to be noticed. That is something that often happens

1953
08:14:17.119 --> 08:14:24.279
in this type of situation is when you start to

1954
08:14:24.479 --> 08:14:29.479
relax a couple of parts of your body, as we've

1955
08:14:29.560 --> 08:14:36.159
done with our hands, our eyes and eyelids, and now

1956
08:14:37.439 --> 08:14:45.119
back of the neck, top of the back, up a back,

1957
08:14:46.439 --> 08:14:50.439
the rest of the body seems to just take notice

1958
08:14:53.200 --> 08:15:01.439
and decide in its own way to start relaxing. Other

1959
08:15:01.560 --> 08:15:11.439
parts of your body start to just become looser. I

1960
08:15:11.520 --> 08:15:14.200
suppose it's kind of like a bit of an avalanche,

1961
08:15:14.400 --> 08:15:19.119
you know, a little ball starts rolling and before you

1962
08:15:19.240 --> 08:15:22.240
know it, the whole of your body is completely relaxed

1963
08:15:22.319 --> 08:15:38.959
and can't And if you focus on your face, you

1964
08:15:39.119 --> 08:15:46.680
focus on your eyes, your eyelids, your eyebrows, and the

1965
08:15:46.840 --> 08:15:55.400
muscles around your eyes. Maybe you start to notice that

1966
08:15:57.159 --> 08:16:02.240
your forehead is more relaxed than it was. Maybe your

1967
08:16:02.360 --> 08:16:08.159
face is more relaxed. I would say my entire face

1968
08:16:08.319 --> 08:16:22.919
is a lot more relaxed than it was. So you're

1969
08:16:22.919 --> 08:16:29.400
going to focus now on your shoulders again, just like before.

1970
08:16:30.799 --> 08:16:31.520
Just tell your.

1971
08:16:31.439 --> 08:16:35.159
Shoulders and when you can do them individually, you can

1972
08:16:35.240 --> 08:16:39.479
do the right shoulder, left shoulder. I just generally do

1973
08:16:39.639 --> 08:16:44.400
both at the same time, and just tell your shoulders

1974
08:16:44.639 --> 08:16:48.599
as you focus on them in your mind, focus on

1975
08:16:48.720 --> 08:16:53.680
them and they feel maybe you can see them in

1976
08:16:53.799 --> 08:17:41.400
your mind's eye. Just tell your shoulders to relax. It's

1977
08:17:41.400 --> 08:17:57.080
as nice as they relax, but I didn't notice it.

1978
08:17:57.279 --> 08:18:04.159
Especially with my back. Is the connection between the different parts,

1979
08:18:05.680 --> 08:18:08.119
the back, the shoulders.

1980
08:18:07.599 --> 08:18:08.319
The neck.

1981
08:18:13.639 --> 08:18:18.040
Being all connected and being such a large part of

1982
08:18:18.119 --> 08:18:24.439
your body, it's almost hard to separate them from each other.

1983
08:18:29.919 --> 08:18:32.759
And my lower back is starting to relax on its own.

1984
08:18:38.919 --> 08:18:43.680
Maybe I'm going too slow and that could be an

1985
08:18:43.720 --> 08:18:51.119
issue because we all go at different speeds. And the

1986
08:18:51.319 --> 08:18:54.200
idea of the beginning of this recording was for you

1987
08:18:54.400 --> 08:19:09.240
to be able to just say to yourself, relax without

1988
08:19:09.400 --> 08:19:15.680
focusing on any particular part of your body. Because when

1989
08:19:15.759 --> 08:19:25.560
you know that, telling your hands to relax and your

1990
08:19:25.759 --> 08:19:34.439
hand relax, you tell your eyelids and your eyes and

1991
08:19:34.639 --> 08:19:44.799
muscles around your eyes and your eyebrows to relax, and

1992
08:19:44.919 --> 08:19:57.759
they relax. You tell the back of your neck to relax,

1993
08:20:02.599 --> 08:20:20.599
and it relaxes. You tell your upper back to relax,

1994
08:20:30.319 --> 08:20:41.319
and it relaxes. You tell your shoulders.

1995
08:20:42.599 --> 08:20:54.799
To relax, and they relax.

1996
08:21:18.240 --> 08:21:22.319
When you told your hands to relax, they relaxed, and

1997
08:21:22.439 --> 08:21:35.639
they continued to relax. When you told your eyelids, the

1998
08:21:35.759 --> 08:21:43.240
muscles around your eyes, your eyebrows to relax, they relaxed

1999
08:21:46.799 --> 08:21:50.200
and continue to relax.

2000
08:21:56.560 --> 08:22:00.319
When you told the back of your neck, on the

2001
08:22:00.400 --> 08:22:01.240
back of your neck.

2002
08:22:04.840 --> 08:22:16.720
And told it to relax, it relaxed and continued to relax.

2003
08:22:24.880 --> 08:22:34.000
When you told your upper back to relax, be relaxed

2004
08:22:34.639 --> 08:22:50.959
and continued to relax. That's with your shoulders. He told

2005
08:22:51.000 --> 08:22:59.319
your shoulders to relax, in your shoulders relaxed and continued

2006
08:23:04.400 --> 08:23:05.080
to relax.

2007
08:23:10.799 --> 08:23:15.799
And it's not just that, It's.

2008
08:23:18.439 --> 08:23:22.840
That the rest of your body has also been listening,

2009
08:23:24.560 --> 08:23:27.479
and their relaxation has been spreading.

2010
08:23:29.599 --> 08:23:30.319
So from your.

2011
08:23:30.279 --> 08:23:38.200
Eyes, the relaxation spread to your forehead, around your face.

2012
08:23:38.119 --> 08:23:51.200
Into your skin, into your jaw, into.

2013
08:23:51.279 --> 08:23:55.400
Runs the sides of your neck, all the way down

2014
08:23:55.520 --> 08:24:06.840
your chest and stomach. Your relaxed hands and shoulders.

2015
08:24:08.279 --> 08:24:11.279
Meet up through your arms.

2016
08:24:11.720 --> 08:24:19.840
Relaxing your full arms, your upper arms, elbows, your wrists,

2017
08:24:23.479 --> 08:24:38.400
let you go, your lower back, your hips, buttocks growing,

2018
08:24:40.240 --> 08:24:42.680
or just start to relax.

2019
08:24:42.400 --> 08:24:45.240
Or continue even more.

2020
08:24:46.639 --> 08:24:50.639
Comfort spreading through your legs.

2021
08:24:55.400 --> 08:24:57.319
All the way down to.

2022
08:24:57.400 --> 08:25:06.759
Your ankles, the tops of your feet, the sight of

2023
08:25:06.880 --> 08:25:19.319
your feet, and the bottoms of your feet, relaxing into

2024
08:25:19.400 --> 08:25:46.840
your toes, each toe relaxing, be calm, and as your

2025
08:25:46.959 --> 08:26:11.799
body relaxes more, your mind becomes slower or peaceful, to

2026
08:26:11.919 --> 08:26:25.040
the point where if you choose to fall asleep, you

2027
08:26:25.279 --> 08:26:42.919
can easily do that easy drift away because there's nothing

2028
08:26:43.040 --> 08:26:58.279
going on in your mind. Your brain is peaceful, your

2029
08:26:58.400 --> 08:27:31.639
body continue is to relax, and with that connection between

2030
08:27:31.919 --> 08:27:37.759
your body relaxing, the word do you say to yourself

2031
08:27:40.240 --> 08:27:51.319
relax means that you don't need to focus on just

2032
08:27:51.639 --> 08:27:59.200
one part. You can just focus on your entire body

2033
08:28:05.720 --> 08:28:30.520
saying the powerful word relas and there's those familiar sensations

2034
08:28:31.799 --> 08:28:33.279
of comfort.

2035
08:28:34.520 --> 08:28:45.919
Spreading throughout your body, listening and calming.

2036
08:28:47.919 --> 08:28:48.880
And healing.

2037
08:28:52.880 --> 08:29:04.360
Every part of your body feeling relaxed.

2038
08:29:18.959 --> 08:29:22.720
So all you need to do that one is just.

2039
08:29:24.560 --> 08:29:47.000
Tell yourself relax us leading completely comfortabl come.

2040
08:29:58.720 --> 08:30:00.000
Sor relax.

2041
08:30:03.479 --> 08:31:05.840
Starting now with number twenty nineteen, eighteen, seventeen, sixteen fifty

2042
08:31:28.400 --> 08:32:34.599
fourteen thirty well.

2043
08:33:19.159 --> 08:38:41.159
Eight yet.

2044
08:37:46.639 --> 08:39:41.279
Us six.

2045
08:40:04.000 --> 08:41:04.959
Usus why.

2046
08:42:09.759 --> 08:44:12.360
The four so counting down from ten to one ten

2047
08:44:14.319 --> 08:44:43.479
nine eight seven six five four three two one. And

2048
08:44:43.680 --> 08:44:47.040
maybe that was a bit too quick in order to relax.

2049
08:44:48.279 --> 08:44:52.520
Maybe it's a bit too fast for you to notice

2050
08:44:52.759 --> 08:45:00.680
the calming of your body, maybe even and a little

2051
08:45:00.720 --> 08:45:04.520
bit of pressure there, like you're counting down from ten

2052
08:45:04.599 --> 08:45:07.000
to one. What do you expect me to do? Man,

2053
08:45:07.959 --> 08:45:11.400
expect me to just to go with floppy just because

2054
08:45:11.439 --> 08:45:12.720
you're counting down.

2055
08:45:16.880 --> 08:45:17.040
Two.

2056
08:45:18.080 --> 08:45:21.360
If you try it again, but this time, I'll go

2057
08:45:21.439 --> 08:45:28.479
a bit slower this time, and you focus on the

2058
08:45:28.639 --> 08:45:32.759
whole of your body before we focus on your legs.

2059
08:45:35.200 --> 08:45:44.360
Just notice how your body does start to feel more

2060
08:45:44.840 --> 08:46:03.840
relaxed with every number that I count down ten nine

2061
08:46:09.639 --> 08:47:38.720
eight seven, six five four three two one, And just

2062
08:47:38.959 --> 08:47:44.880
notice how how you feel generally, how your body feels.

2063
08:47:51.560 --> 08:47:59.799
It's not necessarily even about counting down from ten to one.

2064
08:48:02.799 --> 08:48:10.400
It's that space that you have, that body space between

2065
08:48:13.119 --> 08:48:31.040
sort being active physically or mentally, just sitting or lying

2066
08:48:31.119 --> 08:48:36.520
down and just being there, not doing anything, not saying anything,

2067
08:48:36.720 --> 08:48:43.279
not needing to think about anything. So it opens up

2068
08:48:43.319 --> 08:48:47.759
a space, you know, a bit of a space, a gap.

2069
08:48:54.040 --> 08:48:57.560
And the more I came down from the tental one,

2070
08:48:58.720 --> 08:49:06.840
the bigger that gap becomes. So there's that gap of calmness,

2071
08:49:08.279 --> 08:49:23.040
of comfort and relaxation. It's a nice feeling. Yeah, And

2072
08:49:23.159 --> 08:49:32.759
it moves those stresses or discomforts physically or emotionally, moves

2073
08:49:33.080 --> 08:49:54.040
them away. Allows you to just slow down, someone to

2074
08:49:54.200 --> 08:49:58.040
count again from ten down to one, and notice that

2075
08:49:59.159 --> 08:50:07.319
gap widening, the gap. And as it widens, it's almost

2076
08:50:07.520 --> 08:50:26.639
like the stress and attention falls into the gap. It

2077
08:50:26.799 --> 08:51:22.919
gives you that distance, that space now ten nine six, eight, seven, six, five.

2078
08:51:33.799 --> 08:51:34.360
Four.

2079
08:51:52.400 --> 08:52:45.959
Three two one. And how does your body feel now?

2080
08:52:58.680 --> 08:53:02.360
Can you notice that? Yeah? Do you feel in calmer?

2081
08:53:10.439 --> 08:53:38.720
Are you feeling more relaxed? As we now focus on

2082
08:53:38.799 --> 08:53:59.479
your legs, just your legs. We're just gonna start with

2083
08:53:59.840 --> 08:54:18.520
focus in on your thighs. Of course, it's not the

2084
08:54:18.599 --> 08:54:27.119
most exciting thing to be doing because I'm sure like

2085
08:54:27.240 --> 08:54:30.360
most of your body is not not going on right now,

2086
08:54:39.439 --> 08:54:45.720
just focusing on the whole of your thighs, the tops

2087
08:54:45.759 --> 08:54:51.880
of your thighs, the sides of your thighs, the bottoms

2088
08:54:51.919 --> 08:54:56.400
of your thighs, your outer thighs, and you're inner thighs.

2089
08:54:58.599 --> 08:55:02.840
Basically the whole of your that leads into your hip

2090
08:55:06.919 --> 08:55:17.680
and it goes down to your knee joints. Now, this

2091
08:55:17.840 --> 08:55:25.319
is a big area. It's a very heavy area. It's

2092
08:55:25.479 --> 08:55:31.919
very strong, probably the strongest muscles in your body or

2093
08:55:31.959 --> 08:55:48.080
in your thighs. But I don't think we perhaps will

2094
08:55:48.159 --> 08:56:00.840
give enough attention to our thighs. Perhaps we don't knowledge

2095
08:56:01.520 --> 08:56:20.919
how important our thighs are to our lives, how much

2096
08:56:23.560 --> 08:56:37.040
they actually do for us all through our lives. And

2097
08:56:37.159 --> 08:56:42.840
it may seem to sound really weird, but I think

2098
08:56:42.919 --> 08:56:49.840
that all of our body parts, especially our thighs, need

2099
08:56:50.040 --> 08:57:04.520
some TLC, a bit of love shown, a bit of acknowledgement,

2100
08:57:07.240 --> 08:57:16.279
thank you, gratitude for what our thighs do for us.

2101
08:57:22.880 --> 08:57:28.479
And I know this may sound a bit strange. Maybe

2102
08:57:28.520 --> 08:57:32.080
you think, why am I, Surely I should be in

2103
08:57:32.200 --> 08:57:40.759
the garden hugging a tree or something. Wow, it's hard

2104
08:57:40.840 --> 08:57:43.959
to set a microphone up on a tree that's why

2105
08:57:43.959 --> 08:57:46.639
I'm doing this indoors. Otherwise I would be outside hugging

2106
08:57:46.680 --> 08:57:50.159
a tree. Now I can't see the television from the tree.

2107
08:57:56.880 --> 08:58:01.119
If you move down to your knees gain such an

2108
08:58:01.240 --> 08:58:10.919
important part. And I think we don't necessarily I'll speak

2109
08:58:11.000 --> 08:58:18.319
for myself here, I don't necessarily appreciate all that my

2110
08:58:18.520 --> 08:58:23.680
needs do for me until I have a problem with

2111
08:58:23.799 --> 08:58:28.880
my knee. It's occasionally, if I ever maybe i'll pash it,

2112
08:58:29.240 --> 08:58:35.080
or it's aching for some reason. It's then that I

2113
08:58:35.240 --> 08:58:40.720
realize how much it does. You know, the benefit of

2114
08:58:40.840 --> 08:58:48.279
being able to use my legs without any kind of

2115
08:58:48.439 --> 08:58:56.759
physical discomfort is a beautiful thing that's possibly not appreciated

2116
08:58:56.919 --> 08:59:07.959
until it's temporarily removed. You know that's comfort. But as

2117
08:59:08.000 --> 08:59:13.319
you focus on your knees, regardless of how your knees feel,

2118
08:59:16.439 --> 08:59:22.159
you can have that sense of gratitude and love to

2119
08:59:22.279 --> 08:59:34.880
your knees for all that they do for you. And

2120
08:59:35.040 --> 08:59:38.680
you can still have that attention on your thighs and

2121
08:59:38.799 --> 08:59:45.000
maybe notice how your thighs feel. Maybe you've noticed that

2122
08:59:45.319 --> 09:00:04.040
they are relaxing more deeply. As you focus now on

2123
09:00:04.159 --> 09:00:08.680
the bottoms of your legs, your shins, and your calf muscles,

2124
09:00:09.200 --> 09:00:16.880
the bones between your knees and your feet incorporates, and

2125
09:00:16.959 --> 09:00:27.880
of course your ankles so important. You know, anyone that's

2126
09:00:27.959 --> 09:00:34.000
had even like the slightest sprain of an ankle knows

2127
09:00:34.279 --> 09:00:46.200
how how much we take our ankles for granted. And

2128
09:00:46.319 --> 09:00:48.639
it's kind of strange in a way when you think that.

2129
09:00:51.159 --> 09:00:55.119
You know, logically, our wrists are a lot thinner than

2130
09:00:55.279 --> 09:00:59.360
the rest of our arms, which is okay, it doesn't

2131
09:01:00.040 --> 09:01:03.360
can't see any problem with that because we're just picking

2132
09:01:03.439 --> 09:01:10.799
stuff up. But our ankles so much thinner than the

2133
09:01:10.880 --> 09:01:21.119
rest of our legs, and from a physics perspective or

2134
09:01:21.319 --> 09:01:25.439
logical even it doesn't really make sense that all this

2135
09:01:25.720 --> 09:01:34.520
weight would ultimately be resting on your ankles then leading

2136
09:01:34.560 --> 09:01:47.479
to your feet. That thin area, thin bone. Yeah, it

2137
09:01:47.680 --> 09:01:53.599
does so much great work. Supports us, supports our body

2138
09:01:54.840 --> 09:02:05.360
for a lifetime, helps us to balance, helps you to

2139
09:02:09.360 --> 09:02:18.599
get around and be mobile. And there's the calf muscles.

2140
09:02:18.639 --> 09:02:26.240
Of course, when I was younger, I couldn't see the

2141
09:02:26.319 --> 09:02:31.400
point in calf muscles didn't seem to do anything. Okay,

2142
09:02:32.520 --> 09:02:36.040
if I walked around on tiptoes, then my calf muscles

2143
09:02:36.119 --> 09:02:39.639
get some work. But of course that's not true. The

2144
09:02:39.759 --> 09:02:44.119
calf muscles are being used whenever we use our legs

2145
09:02:49.720 --> 09:03:02.360
and your shins there to protect your lower legs, shaped

2146
09:03:02.400 --> 09:03:07.119
in a way almost as a protector for the bone,

2147
09:03:14.720 --> 09:03:26.599
leading of course to your ankles and your feet. But

2148
09:03:26.680 --> 09:03:28.599
we're not going to focus on your feet. We're just

2149
09:03:28.680 --> 09:03:29.959
going to focus on the legs.

2150
09:03:31.919 --> 09:03:36.520
And I realize, but now that I've mentioned your feet,

2151
09:03:36.639 --> 09:03:41.520
it probably focuses on them anyway, So maybe I should.

2152
09:03:41.360 --> 09:03:47.319
Focus on your feet a little bit. You can have

2153
09:03:47.479 --> 09:03:52.680
them in your awareness the same as you have your

2154
09:03:52.799 --> 09:03:57.040
thighs in your awareness. Even though we haven't been focusing

2155
09:03:57.759 --> 09:04:02.400
on your thighs for a few minutes, have been focus

2156
09:04:02.479 --> 09:04:16.439
in on your ankles, there's still that sensation of comfort

2157
09:04:19.159 --> 09:04:31.119
in your thighs, and there's that movement of energy because

2158
09:04:31.159 --> 09:04:38.119
the thighs hold lots of different sensations. Of course, there's

2159
09:04:38.159 --> 09:04:42.919
the muscles, the big straw muscles that we have in

2160
09:04:43.000 --> 09:04:56.840
our thighs, but the skin on the outside of the thighs,

2161
09:04:57.880 --> 09:05:02.520
as in the outside of all of our body, can

2162
09:05:02.599 --> 09:05:13.959
be very sensitive, sensitive to the touch, sensitive to temperature,

2163
09:05:20.520 --> 09:05:28.080
and inside your thighs the bones, there's the muscle, there's

2164
09:05:28.119 --> 09:05:33.240
the blood vessels, the ar trees, all this stuff that's

2165
09:05:33.479 --> 09:05:42.279
inside your thighs. I guess sometimes it'd be nice if

2166
09:05:42.319 --> 09:05:47.159
you could actually put your fingers inside your thighs and

2167
09:05:47.240 --> 09:05:53.000
a message, so you can message on the outside, of course,

2168
09:05:53.840 --> 09:05:56.159
but to be able to get deep into the muscles,

2169
09:05:57.159 --> 09:06:01.000
to be able to just message inside side your thighs,

2170
09:06:01.840 --> 09:06:10.279
message in the bones of your leg message in or

2171
09:06:10.360 --> 09:06:20.839
the veins, and just gently healing your thighs, and you

2172
09:06:20.959 --> 09:06:28.080
could move down message and inside your knees, just message

2173
09:06:28.160 --> 09:06:35.080
in those bones, but with healing fingertips, spreading that healing

2174
09:06:35.360 --> 09:06:45.839
energy deep into the joints of your knees. Of course,

2175
09:06:45.919 --> 09:06:49.239
there's the back of your your knee, you know, the

2176
09:06:49.400 --> 09:06:56.400
inside crease where your knee is. It's a really sensitive area,

2177
09:06:58.400 --> 09:07:03.239
really feels revery when you stroke it. That might be

2178
09:07:03.360 --> 09:07:07.319
because it's an area that's not really touched very often.

2179
09:07:09.360 --> 09:07:16.239
It's almost like a hidden part, that crease in your legs.

2180
09:07:16.319 --> 09:07:17.319
It's almost.

2181
09:07:19.080 --> 09:07:20.000
It's like a part that.

2182
09:07:21.800 --> 09:07:33.040
Has a sensitivity, which is a little bit different. Of course,

2183
09:07:33.080 --> 09:07:43.599
it's protected by your legs, so you can imagine putting

2184
09:07:44.480 --> 09:07:54.319
your fingers into that crease in your legs. Fold in

2185
09:07:54.440 --> 09:07:58.360
between your legs. You can just mess out with your fingertips.

2186
09:08:00.160 --> 09:08:11.239
Fingertips going inside, massage in the muscle tissue. You can

2187
09:08:11.319 --> 09:08:17.559
of course feel the bones of your knees healing through

2188
09:08:17.639 --> 09:08:30.279
your fingertips. And then as you go down to your

2189
09:08:30.400 --> 09:08:33.080
calf muscles, and that's the part I'd like to be

2190
09:08:33.120 --> 09:08:39.480
able to really put my fingertips deep inside my calf muscles,

2191
09:08:40.959 --> 09:08:50.760
massage in every single tissue of that muscle, healing every part.

2192
09:08:56.720 --> 09:09:02.800
And then doing the same for my shins, massage and

2193
09:09:03.680 --> 09:09:10.639
gently stroking the bones, gently stroking them, healing.

2194
09:09:10.480 --> 09:09:14.559
In a loving way, because they deserve to be treated

2195
09:09:17.599 --> 09:09:19.480
as the precious bones.

2196
09:09:19.160 --> 09:09:19.639
That they are.

2197
09:09:20.959 --> 09:09:24.239
Because our legs are so precious as in all the

2198
09:09:24.319 --> 09:09:29.639
other parts of our body, and more precious of any

2199
09:09:29.800 --> 09:09:44.720
chore on the planet. When when you start to think

2200
09:09:44.800 --> 09:09:57.360
about your legs in this way, it can change your perspective.

2201
09:10:00.080 --> 09:10:05.839
It might sound a bit a bit silly to start

2202
09:10:05.919 --> 09:10:12.639
with the idea of having love for your legs, showing

2203
09:10:12.720 --> 09:10:20.080
appreciation for your thighs, want them to be able to

2204
09:10:20.760 --> 09:10:27.879
put your hands in your thighs the message the muscles

2205
09:10:28.800 --> 09:10:33.720
and the bones, and to get your fingers deep in there,

2206
09:10:34.959 --> 09:10:43.680
releasing all tension, just to show how much you care

2207
09:10:47.000 --> 09:10:52.160
about your legs. How much you care for what your

2208
09:10:52.239 --> 09:11:01.879
legs do for you regularly, your knees, your cards, your ankles,

2209
09:11:06.199 --> 09:11:13.800
the strength of your ankles, considering how thin they are

2210
09:11:14.040 --> 09:11:17.800
compared to the rest of your legs, especially your thighs.

2211
09:11:21.599 --> 09:11:33.239
Yet this so strong, so flexible, absolutely amazing things. Your

2212
09:11:33.360 --> 09:11:42.959
ankles are truly a gift because of what they do

2213
09:11:43.199 --> 09:11:54.839
for you, supporting all that weight, regardless of how what

2214
09:11:55.160 --> 09:12:01.360
weight you are, even if you're only eight stone, still

2215
09:12:01.480 --> 09:12:08.120
a lot of weight for these little ankles. Now, I'm

2216
09:12:08.160 --> 09:12:15.839
a lot heavier than each stand double down, Yet my

2217
09:12:15.959 --> 09:12:24.919
ankles support my body all the time. Whether they do

2218
09:12:25.720 --> 09:12:28.040
give off a sigh of relief when I sit down,

2219
09:12:30.360 --> 09:12:38.239
that's in fact my whole legs, though my feet feet

2220
09:12:38.239 --> 09:12:41.599
also go my toes clap.

2221
09:12:42.800 --> 09:12:43.519
We're so happy.

2222
09:13:03.319 --> 09:13:04.319
Your legs.

2223
09:13:05.879 --> 09:13:13.720
Really are amazing. And I know there talking about talking

2224
09:13:13.760 --> 09:13:15.639
about your legs is probably.

2225
09:13:17.839 --> 09:13:21.639
Possibly among of the most most boring things I've ever

2226
09:13:22.319 --> 09:13:30.599
heard anyone say. Possibly they're boring or not, Everything I

2227
09:13:30.720 --> 09:13:46.639
said is true. Your legs are amazing. Your legs deserve

2228
09:13:47.720 --> 09:14:06.319
not just respect, They deserve to relax deeply. They deserve

2229
09:14:06.559 --> 09:14:11.440
to take some time out of the day to just

2230
09:14:11.839 --> 09:14:48.000
let go completely. Your legs really can relax. And because

2231
09:14:48.040 --> 09:14:52.000
the legs are so such a most, you know, very

2232
09:14:52.080 --> 09:14:57.760
important part of your body, and your relax your legs,

2233
09:14:57.879 --> 09:15:04.599
the rest of your body ors so naturally follows in

2234
09:15:05.080 --> 09:15:19.680
that journey of comfort. I can feel it in my hips.

2235
09:15:21.080 --> 09:15:27.599
My hips feel really loose, and also.

2236
09:15:27.519 --> 09:15:28.639
My ler back as well.

2237
09:15:30.639 --> 09:15:36.400
My lower back really feels it feels stretched, even though

2238
09:15:36.440 --> 09:15:40.080
I'm just sitting in a chair and there's no stretching

2239
09:15:42.760 --> 09:15:45.959
as far as I'm aware that I'm doing. It's almost

2240
09:15:45.959 --> 09:15:49.760
as if the muscles are just relaxed so much that

2241
09:15:49.919 --> 09:15:56.959
there is a natural stretch as the tension has reduced

2242
09:15:58.400 --> 09:15:58.800
a lot.

2243
09:16:15.199 --> 09:16:18.279
And I'm now going to count down from ten down

2244
09:16:18.360 --> 09:16:23.720
to one, and you can.

2245
09:16:23.680 --> 09:16:52.440
Continue to fill wonderfully relaxed ten nine, eight, seven, six, five,

2246
09:16:57.080 --> 09:17:25.120
four three two what relax? So I'm just going to

2247
09:17:25.239 --> 09:17:30.599
count down from five down to one, and as a countdown,

2248
09:17:31.879 --> 09:17:36.639
if you just focus on the numbers, just the numbers

2249
09:17:38.279 --> 09:17:47.279
counting down, and notice how you feel in this moment

2250
09:17:49.040 --> 09:17:53.440
as you hear the numbers counting down, knowing that those

2251
09:17:53.599 --> 09:18:06.639
numbers counting down represent you feeling calmer, not just in

2252
09:18:06.760 --> 09:18:15.080
your body, but also relaxing your mind. I just notice

2253
09:18:15.160 --> 09:18:21.160
how you feel. There's nothing to do, there's nothing to say,

2254
09:18:21.879 --> 09:18:30.160
there's nothing to think about. Starting with number five.

2255
09:18:38.680 --> 09:18:48.919
Four three.

2256
09:18:59.279 --> 09:19:26.800
Two one. As you notice the gradual letting go the

2257
09:19:27.160 --> 09:19:34.800
tension in your body, you may also begin to notice

2258
09:19:34.919 --> 09:19:42.120
and be aware of how your mind is starting to

2259
09:19:43.440 --> 09:19:50.080
slow down. This is just a natural thing that happens.

2260
09:19:52.680 --> 09:19:57.879
It's not really a special procedure. It's just natural. Because

2261
09:19:57.919 --> 09:20:03.839
it's your body relaxes, your mind also starts to relax,

2262
09:20:05.440 --> 09:20:09.080
and the more your mind relaxes, the more your body relaxes.

2263
09:20:09.239 --> 09:20:19.720
It's just a continuous circle of relaxation. And there's that

2264
09:20:21.040 --> 09:20:28.879
calmness that comes from relative quietness. You know, even even

2265
09:20:28.919 --> 09:20:35.879
if there's background sounds either your side online is still

2266
09:20:36.360 --> 09:20:41.639
going to be quite calm. You know, you haven't got

2267
09:20:41.680 --> 09:20:46.839
the television on, there's no music in the background, unless

2268
09:20:46.879 --> 09:20:54.319
you're listening to the recorded with music. Of course, you're

2269
09:20:54.480 --> 09:20:56.599
very likely not going to be sitting in a room

2270
09:20:56.639 --> 09:21:01.199
with other people. Of course you might be, but generally

2271
09:21:01.400 --> 09:21:04.519
it's more ideal if you can do this on your own,

2272
09:21:06.239 --> 09:21:16.279
so no distractions, and when you stop thinking about stuff,

2273
09:21:22.879 --> 09:21:33.120
relaxation automatically rises. A sense of comfort starts to grow

2274
09:21:37.639 --> 09:21:44.319
and without trying to build it up into something fantastical

2275
09:21:44.680 --> 09:21:56.480
or something magical. This is just a natural process, something

2276
09:21:56.639 --> 09:22:07.599
that's easy to accomplish. In fact, it's almost the sense

2277
09:22:07.720 --> 09:22:14.519
of relaxing completely happens really when you put no effort

2278
09:22:14.879 --> 09:22:18.760
into it. It's not something that you can really force.

2279
09:22:21.360 --> 09:22:30.760
It's something that happens naturally. And part of the process

2280
09:22:31.160 --> 09:22:42.360
of this recording and others is simply two allow you

2281
09:22:44.760 --> 09:22:49.160
to take advantage of this space.

2282
09:22:51.400 --> 09:22:55.639
This time, just.

2283
09:23:03.239 --> 09:23:11.440
To just be here, to be in tune with how

2284
09:23:11.559 --> 09:23:24.919
you feel, yet with the intention of wanting to relax

2285
09:23:25.080 --> 09:23:36.400
deeply and maybe even to fall asleep, depending on what

2286
09:23:36.599 --> 09:23:42.720
it is that you wish for yourself in this moment.

2287
09:23:49.720 --> 09:23:59.080
As we know, relaxing is the majority of the process

2288
09:23:59.199 --> 09:24:03.279
of falling asleep. The actual fall in asleep part is

2289
09:24:04.319 --> 09:24:12.279
the tiny bit at the end. The deeper relaxed you become,

2290
09:24:16.239 --> 09:24:34.199
the easier you find yourself drifting. You can also if

2291
09:24:34.239 --> 09:24:45.080
you choose stay focused on my voice and really enjoy

2292
09:24:51.040 --> 09:25:20.160
the process, gradually relaxin each muscle in your body effortlessly

2293
09:25:27.239 --> 09:25:54.599
and just observing the sensation of letting go completely. This

2294
09:25:54.919 --> 09:26:03.480
time on an account from six down to one, and

2295
09:26:03.760 --> 09:26:13.279
you can notice your mind calming down more with each

2296
09:26:13.879 --> 09:26:27.839
number that you hear me say, naturally, feeling calm and slow,

2297
09:26:32.239 --> 09:27:05.720
beeaceful sex five

2298
09:27:25.760 --> 09:27:58.360
Four, three