April 13, 2025

(music) (10 hours) Strange Techniques | Let me bore your pain away #21 | Jason Newland | 13th April 2025

(music) (10 hours) Strange Techniques | Let me bore your pain away #21 | Jason Newland | 13th April 2025
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Hello, and welcome to Jason new Land dot com. My

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name's Jason new Land. Please only listen when you can

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safely close your eyes. And this is let Me Boil

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Your Pain Away. No, not another one, yeah, another one.

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So for those that do not know what this is,

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maybe people have only listened to let Me Boy to

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Sleep recordings that I do blind me.

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I know what.

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I've been doing those for since twenty eighteen, nineteen, twenty

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twenty one, two, twenty three, twenty four, twenty five. Seven

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years man, So yeah, let Me Boy to Sleep is

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seven years old, over seven years old. Now this is

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the like a sibling or maybe the child, maybe a

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love child of the Let Me Boy to Sleep podcast,

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And this is let Me Boil Your Pain Away. I've done.

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I've not done a huge amount of these recordings. Let

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me have a look at the podcast twenty I think

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twenty different ones let Me Boil Your Pain Away? Yeah,

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this is number twenty one. So basically all I do

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is I just chat. I kind of I do focus

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on chronic pain and maybe some chronic pain relief techniques

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that I find or that I already know about. Always

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always researching, always looking for stuff. Me So how this

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works is there's a degree of relaxation connected to me

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just rab it in on. So this is not a

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therapy session. This is not a replacement for any kind

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of therapy at all. I also need you to have

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permission from your doctor before you listen to this, ecause

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you need to know the cause of your chronic pain.

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If that's the reason you're listening, you could listen to

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this even if you don't have any chronic pain issues,

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because it could be mildly relaxing. May even send you

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to sleep. It shouldn't do because I'm super exciting, but

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it might do because I'm also apparently boring. I don't agree,

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but thousands of people do and millions of downloads seem

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to agree that I am boring, So I'm not not.

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You know.

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You know, I'm pleased that people have listened to the recordings,

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but on the same side, I can't rather be interesting,

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But there you go. I'd also like to be six

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foot six and slim. Can't have everything, can we? So

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what I do is I go through I just talk

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about different techniques, maybe some of the things I've done

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in the past. I have been making chronic pain relief recordings,

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videos and MP three. You know, audios since two thousand

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and six, so it's nineteen years over nineteen years of fact,

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so it's not new for me. But at the same time,

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this this is relatively a new way of presenting it

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kind of although although, although although this isn't actually a

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really new podcast, because the very first recording I did

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for let Me Boil Your Pain Away was the eighteenth

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of August twenty twenty two. So that's blimey, that's a

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while back, isn't it. Vinny's my little Jack Russell baby

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in the background, and he's fidgeting on the setting. He

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likes to be involved, he really does. I'll just give

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you an example of some of the recordings I've done

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over the years, literally over the years, BlimE me for

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the let Me Buil Your Pain Away, so that some

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of jigsaw pieces. That's a good one. Number four, that's

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number three four, the brain has no pain, five danger

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signals and that was October twenty twenty two. Lower back

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which is number seven. Eight, Relaxing is natural nine, focus

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number ten, Pain dial technique number eleven. Like there's no

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Sometimes I just put the number. Sometimes I give a name,

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depends if I have focused on a particular thing, then

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I will perhaps give it a name and number thirteen.

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Power of relaxation. That was twenty twenty five number no names, oh,

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number six things just called safe. That was nineteenth of March,

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last last month. And then frozen shoulder number seventeen, and

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no other names, just the numbers eighteen nineteen. The last

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one I did was number twenty, which was head and

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face pain. So yeah, sometimes I focus on a part

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of body. Sometimes I don't. Sometimes it's just something that

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you can generally use for any part of your body.

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And even when I focus on one part of body,

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you could still use it for other parts. You may

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find this useful, and that's all this is. It's supposed

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to be useful. If it's not useful, don't listen. It's

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really that simple. Want this to be I want you.

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I want this to be useful. It's not really entertainment.

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It's a little bit of entertainment, but I like to

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think that actually it's worthwhile and that you're listening because

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there's benefit to you. That was serious. I don't like

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to get serious, but yeah, it's genuinely I'm trying to

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help to be fair. Even the thing is I was

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going to say, even even if you just feel more

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relaxed ice cream van in the background, I'm not distracted easily,

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and I I'm going to get I'm going to get

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vide and ice cream in the summer, when we're out

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and an ice cream van comes up, and I happen

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to have money on me, which I never do because

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I don't take my wallet out with me. But if,

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for instance, I've been to the shop and I've got

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my wallet on me. They take debit cards now, don't they?

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Because I don't have any cash. I haven't had cash

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for years. That's one of the downsides of ordering a pizza.

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I don't order take out very often, but I used

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to like to get a Domino's pizza every now and then,

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so i'd phone them up. Because the app doesn't work

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in my area, they don't deliver here, which means I

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can't get the discounts. But I'll phone them up and

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they'll deliver it here. Fine, I'll pay for it on

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the phone.

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The problem is.

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I can't give them a tip because I've got no cash,

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and I feel bad about that because I like to.

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You know, it might only be twenty pence or too

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two and a half pence or whatever. But it's something,

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isn't It's to you know, I figured that over ten

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years I'd have given at least two pounds in tips

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to them, and I imagine they're grateful for that. But

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on the apps you can leave a tip, but they

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do I can't use. It's weird and they deliver, but

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they won't actually allow me to order it online. It's

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like Iceland. If I want to get a delivery sent

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by Iceland to supermarket, I actually have to go into town,

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which is about forty minutes on a bus or two

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hours walk two and a half hours walk and order it.

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They pack it into crates and then they deliver it

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to me. It wouldn't be so bad if they gave

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me a lift home with them, but they don't do that.

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We're not a taxi service, he said to me on

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more than one occasion. So it kind of defeats the

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object of getting it delivery if you kind of got

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to go out and buy it from the shop. Not

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it doesn't. I mean, it's still good to be able

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to get delivery, to be fair, because otherwise, especially this one,

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because no, there's nowhere to park a car or taxi

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so because I don't drive, so I have to get

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a taxi. But then that's going to cost me what's

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blimey to town fifteen pounds? I think, yeah, if we

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have fifteen pounds to get to town or to get

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back from town to where I live, So the amount

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of money of well haven't saved a b that's expensive.

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That's why I just get deliveries on by Sainsbury's or

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Tesco or have those, you know. I can get a

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delivery on Uber eats though from Iceland ironically, but I

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can't get an extra delivery. But then with uber Eats,

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I'm not going to order one hundred pounds worth of

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food because it's just they don't like big deliveries Uber Eats,

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I think they prefer like maybe at a bag or two.

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Then they don't want to deliver a whole month's worth

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of shopping. I'm not making out I could get a

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month's worth of shopping for one hundred pounds. Maybe forty

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five years ago I could, but not these days. So

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what I ask is, just notice what you're the part

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of your body that has been feeling discomfort up to now.

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Maybe the reason you're listening to the recording so I'm

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going to use the word chronic pain for the last

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time now, and I won't use it again at all

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during this recording, unless, of course I do. Hopefully I

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won't if I remember. Please, can you just give that

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a gauge from zero to ten, zero being and ten

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being Oh, I mean, okay, that's not a good example

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of p ai N but you know the top level

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if it's a Hopefully it's not the top level, but

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wherever it is on that scale, And maybe it is

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possible that it might have gone down just in these

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ten minutes of me waffling on about liveries and stuff

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like that that's totally irrelevant, maybe because I might actually

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just be talking completely nonsense, or or I might be

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some kind of hypnotic genius using super sophisticated psychological techniques

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that I've developed in my laboratory and no one else

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knows about it, and it just sounds like mundane stuff,

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but actually embedded in that all that word in and

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all that stuff is ME go like sending some kind

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of special energy to you so that your body relaxes

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and your mind calms down, slows down, and your body

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changes how it feels and you don't even know why

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it does it and why would you care either, or

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it just me just is just me just talking rubbish.

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It could be I'm kind of edging towards the rubbish one.

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Th'm just talking absolute nonsense. But it's fine because is

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it useful. So come back to that. So if you

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give that scale zero to ten where it is now

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at the end, I will ask you again to gauge that, okay,

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and then you can see how it's changed. And it's

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not just during this recording, because afterwards, and the more

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often you listen, not just to this recording, but to

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all the different recordings I do, the more relaxed you

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may find yourself. Now, let me have a look what

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I was thinking today. I want to look through some wacky,

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unusual and relief techniques, maybe something a bit surreal, a

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bit strange, a bit ooh, you know, a bit hmmm.

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So I just found a few different ones, and so

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one's called the alien abduction technique. Okay, let's all look

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at this.

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What is this?

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Imagine a tinly a tiny friendly Imagine tiny friendly aliens

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getting abducted. If I could read this, imagine time only

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friendly aliens gently abducting your pain in their spaceship. Okay,

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that's interesting. This is I've never heard of that technique before.

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Visualize the sensation of the physical discomfort that you currently

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had as glowing orbs allow little friendly alien It's that

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I don't talk like that. Little friendly aliens allow little

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friendly allow little friendly alien beings to gently lift these

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orbs onto their spaceship where they can safely transport that's

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feeling far away, never to return. So that's interesting. I

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suppose we've all seen it in movies where the space

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space saucer or spacecraft hovers down and then kind of

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whatever's on the ground kind of rises up into the

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bottom of the spaceship or the space UFO saucer craft whatever. Yeah,

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should we try that just for fun? So this is

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the alien abduction technique. By the way, if anyone is

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kind of can't believe I'm saying this, but if anyone

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has been abducted by aliens spaceships and stuff, maybe switch

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this off because it's it might not be mind you

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if you had it done before. It might be easy

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to do, which probably wasn't the right thing to say

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that it's easy to visualize it if it's already happened.

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Oh dear, No, Okay, I'm moving on. So what I'm

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going to do is I'm gonna do that myself because

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I've got I've got arthrights in my lower back on

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my left side. It's a daily, daily thing, you know.

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But I'm going to focus on a spaceship. So first

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of all, really need to imagine that that physical sensation

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is a glowing orb. A glowing orb. What color glowing orb?

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What color would you like? I mean, some people will

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go for red because red is kind of like a

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danger signal, danger color. Potentially for some people, maybe it

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can be blue. I mean, to be fair, if you've

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got a color for the orb, if something's weird saying

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the word or but that energy, I mean, you can

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imagine like a line drawn around that part of your body,

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and then just the physical sensations that you are about

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to remove can become a color. And the weird thing

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about it is when you change the color and then

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you change it again, and then you change it again,

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it changes how it feels and when you change the shape.

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This isn't the technique for the alien abduction thing. It's

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just something that you know, I know about. This is

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the first time I've seen the alien abduction thing. When

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you change the shape of it, the physical sensations can change. Imagine,

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it's like like.

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Dough. You know.

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Have you ever made bread? Have you seen bread made?

237
00:20:08.519 --> 00:20:08.759
You know?

238
00:20:08.960 --> 00:20:11.920
I don't mean like a big factory and stuff, but

239
00:20:12.039 --> 00:20:20.200
like actual handmade bread needed, you know, when a person's

240
00:20:20.319 --> 00:20:24.160
kneading the bread with their hands on the flower the dough.

241
00:20:25.039 --> 00:20:28.279
And the thing about it is you can pretty much

242
00:20:28.440 --> 00:20:39.240
make any shape you want. Okay, yeah, I mean maybe

243
00:20:39.240 --> 00:20:44.480
not any shape, but you can make I mean, going

244
00:20:44.519 --> 00:20:48.920
back to Starship to try and make her a spaceship

245
00:20:48.960 --> 00:20:50.319
out of a bit of dough, it would be quite

246
00:20:50.319 --> 00:20:58.640
difficult because it's quite floppy. There's that word again, floppy.

247
00:21:01.000 --> 00:21:02.720
I don't know why. I just kept thinking about that

248
00:21:02.759 --> 00:21:07.799
word the other day for loppy. So you've got that

249
00:21:07.880 --> 00:21:13.960
dough and you can make it into a small loaf.

250
00:21:14.440 --> 00:21:18.000
You can cut it up and make it into small rolls.

251
00:21:18.680 --> 00:21:21.279
You can stretch it out to make it into a

252
00:21:21.359 --> 00:21:24.079
long roll like a stick loaf.

253
00:21:26.559 --> 00:21:26.720
Ye know.

254
00:21:26.799 --> 00:21:29.039
It's all these different kinds of things you can do

255
00:21:29.599 --> 00:21:33.680
with that dough. And also depending on what you're actually making,

256
00:21:34.119 --> 00:21:36.720
because the dough might not be bred, it might be

257
00:21:36.759 --> 00:21:45.079
a dough for what they called doughnuts, you know, so

258
00:21:45.160 --> 00:21:48.160
you're just cutting them into little bits and turn them

259
00:21:48.160 --> 00:21:53.279
into rolling them around and they frying them. So it

260
00:21:53.279 --> 00:21:58.759
depends what you're making. But the good thing about the

261
00:21:58.960 --> 00:22:03.079
that's licking my feet, looking at my ankles, I do

262
00:22:03.200 --> 00:22:08.000
like my ankles, n nicked, licked, not in a weird way,

263
00:22:08.039 --> 00:22:15.720
but just just calming. He stopped doing it when I

264
00:22:15.720 --> 00:22:17.960
said in a weird way. No, I don't mean it

265
00:22:17.960 --> 00:22:21.680
in a weird way of Vinny, I like you as

266
00:22:21.680 --> 00:22:31.240
a friend, so you can maneuver that. Though. One of

267
00:22:31.279 --> 00:22:35.799
the good things about that is I think one of

268
00:22:35.839 --> 00:22:39.519
the problems with physical sensations that we've been like focusing

269
00:22:39.559 --> 00:22:46.279
on is they seem very set in their ways, very

270
00:22:46.400 --> 00:22:51.079
kind of stuck. And we've all met human beings like that.

271
00:22:51.319 --> 00:22:53.640
I've been like that myself, and I guess I am

272
00:22:53.680 --> 00:22:57.079
in some ways stuck for certain aspects of my life,

273
00:22:57.759 --> 00:23:00.799
you know, maybe not as flexible, not as open minded.

274
00:23:00.960 --> 00:23:05.880
Is perhaps I could be about some things, And it's

275
00:23:05.880 --> 00:23:09.160
some of it comes just getting older. I guess that

276
00:23:09.319 --> 00:23:17.000
all the changes in the world, but you know, you

277
00:23:17.160 --> 00:23:22.480
got that rigidity when it comes to a say, for

278
00:23:22.599 --> 00:23:26.519
my aarthrightis, for example, sometimes just feel so rigid, like

279
00:23:26.960 --> 00:23:32.920
just come on, do something different. I mean, you know,

280
00:23:33.359 --> 00:23:35.720
I know it's there. It's there for a reason. It's

281
00:23:35.720 --> 00:23:38.000
there to kind of just make sure that I'm a

282
00:23:38.039 --> 00:23:42.160
little bit careful with my back, and you know, I say,

283
00:23:42.200 --> 00:23:43.839
do something different. I know it's not just going to

284
00:23:43.920 --> 00:23:50.359
jump out on the table start tap dancing, but it

285
00:23:50.400 --> 00:23:53.279
could be something different. You know, if I take that

286
00:23:54.680 --> 00:23:59.920
our right is out of my back and have it

287
00:24:00.200 --> 00:24:03.480
is dough and I can start to change the shape,

288
00:24:03.920 --> 00:24:06.599
you start to change the shape of that physical feeling,

289
00:24:11.319 --> 00:24:15.240
stretching it out, making it really thin. Do you ever

290
00:24:15.319 --> 00:24:17.960
do that with bread? Where? But I'm assuming that you've

291
00:24:17.960 --> 00:24:20.680
made bread. I did a I used to work in

292
00:24:20.720 --> 00:24:23.279
a bakery top two different bakeries when I was younger,

293
00:24:24.160 --> 00:24:26.880
and I used to help my stepmum making bread as well,

294
00:24:27.799 --> 00:24:31.200
so and al as I did cooking at school, so

295
00:24:31.440 --> 00:24:34.599
I know a little. It's a long time ago, but

296
00:24:34.680 --> 00:24:38.359
I do remember a little bit about it. And sometimes

297
00:24:38.440 --> 00:24:42.160
with with it's the same as kind of as when

298
00:24:42.160 --> 00:24:45.079
you make pasta as well. It's the same kind of process,

299
00:24:45.119 --> 00:24:50.160
like you can make it really thin and sometimes and

300
00:24:50.200 --> 00:24:53.720
maybe you put it through a pasta cutting machine. But

301
00:24:53.759 --> 00:24:56.240
if you're kind of I sil liked to play around

302
00:24:56.279 --> 00:24:59.400
the bread, see how thin I could get it, you know,

303
00:25:00.079 --> 00:25:04.400
as a dough you could be making a pizza bass

304
00:25:04.519 --> 00:25:07.599
or whatever. But it gets to the point where it's

305
00:25:07.680 --> 00:25:11.440
so thin and you can kind of see through it,

306
00:25:12.519 --> 00:25:14.680
and you wouldn't try and read a book through it,

307
00:25:17.279 --> 00:25:20.839
but that would look weird in a library if you're

308
00:25:20.880 --> 00:25:23.079
having a big bit of dough trying to read a

309
00:25:23.119 --> 00:25:27.000
book through the doughs. It's a it's so thin. Yeah,

310
00:25:27.079 --> 00:25:29.160
I just put it away, just read the book on

311
00:25:29.200 --> 00:25:32.240
its own, So you probably wouldn't want to do that,

312
00:25:32.319 --> 00:25:37.599
but you can kind of see light through it. But

313
00:25:37.640 --> 00:25:41.160
then at some point it just splits and it just

314
00:25:41.200 --> 00:25:44.480
goes I mean, it might not make that noise, but

315
00:25:44.519 --> 00:25:48.279
that's the noise I imagine it would make. It's been

316
00:25:48.279 --> 00:25:50.039
a long time ago, and we used to have the

317
00:25:50.119 --> 00:25:54.359
radio on quite loud, so if it did make that sound,

318
00:25:54.400 --> 00:25:59.079
I wouldn't probably hear it like that. And it just

319
00:25:59.119 --> 00:26:03.519
goes flop it you have to start again. I think

320
00:26:03.559 --> 00:26:05.519
I used to have this issue when I was making

321
00:26:06.279 --> 00:26:11.920
the yeah, the dough base for the pizza at school,

322
00:26:12.839 --> 00:26:16.839
because I used to like to stretch it and just

323
00:26:17.880 --> 00:26:23.160
wonder if everything, if anything, could stretch this far. I

324
00:26:23.160 --> 00:26:25.359
had a lot of high hopes for myself back then,

325
00:26:26.680 --> 00:26:31.039
very optimistic. So I was just like making the dough

326
00:26:31.119 --> 00:26:39.000
and he realized that it's not set once it's because

327
00:26:39.039 --> 00:26:42.200
obviously once it does get set and it's dry and

328
00:26:42.279 --> 00:26:45.799
it's kind of stuck. You know, pastry goes dry, isn't it.

329
00:26:45.920 --> 00:26:48.079
Even when it's not cooked, it will go dry and

330
00:26:48.200 --> 00:26:58.119
all just unusable. And to be fair, but if you

331
00:26:58.279 --> 00:27:02.359
get hold of it, start molding about. Because I've actually

332
00:27:02.440 --> 00:27:09.680
in the past got dry pastry or dry dough and

333
00:27:10.200 --> 00:27:15.680
stuck it in a bowl, added some flour, added some

334
00:27:15.759 --> 00:27:21.799
water and managed to get it back to being dough again.

335
00:27:23.880 --> 00:27:29.519
So the feeding you had before can change. I'm not

336
00:27:29.559 --> 00:27:34.279
saying that it's made of water and flower because we're

337
00:27:34.319 --> 00:27:39.480
not made of dough, are we? But as an example,

338
00:27:40.960 --> 00:27:43.440
by the way, if you can hear music downstairs, because

339
00:27:44.720 --> 00:27:48.359
there's music downstairs, I don't know what else to say.

340
00:27:49.200 --> 00:27:53.480
Hopefully it's not too loud, but hey they are, they're good.

341
00:27:53.480 --> 00:27:58.079
I've got really good neighbors downstairs. They're lovely, So occasionally

342
00:27:58.200 --> 00:28:06.640
music on but I don't complain because it's not real, Bloby,

343
00:28:07.880 --> 00:28:11.519
it's not really really for to complain about. I do

344
00:28:11.599 --> 00:28:15.200
wish to play a bit more abba, though. That's my

345
00:28:15.279 --> 00:28:20.759
only I had one neighbor, wow, years ago, and he

346
00:28:20.839 --> 00:28:23.559
moved in. There was a taxi driver living there. This

347
00:28:23.640 --> 00:28:25.839
is when I lived in a room before I moved here,

348
00:28:26.200 --> 00:28:27.799
and I just had this room and we were in

349
00:28:27.799 --> 00:28:32.880
a basement and there was three rooms and the one

350
00:28:32.920 --> 00:28:36.839
that was this is ridiculous. Okay, this bloke that lived

351
00:28:36.839 --> 00:28:41.480
there originally, but when I moved in, taxi driver, long hair,

352
00:28:42.319 --> 00:28:47.799
big beard, I mean long long hair, and in mind

353
00:28:47.839 --> 00:28:50.440
one day at me saying we should clear their heads

354
00:28:50.440 --> 00:28:56.400
out out of the shower when you finished, I mean

355
00:28:56.440 --> 00:28:59.480
I was shaved. I had his shaved head and possibly

356
00:28:59.559 --> 00:29:01.200
a shaved you know, maybe I had a little bit

357
00:29:01.200 --> 00:29:04.799
of a beard by the shaved head. And he had

358
00:29:04.839 --> 00:29:05.960
all this long hair.

359
00:29:05.799 --> 00:29:07.440
And I was like, are you sure?

360
00:29:09.759 --> 00:29:12.000
And he couldn't see the irony in it. I laughed

361
00:29:12.000 --> 00:29:16.279
to see he just like, what's funny. He didn't go rude,

362
00:29:16.559 --> 00:29:23.079
but he did like seem a bit upset. That's not

363
00:29:23.119 --> 00:29:26.960
really relevant to the story, but I just remembered. So

364
00:29:27.039 --> 00:29:30.799
he moved out. Yeah, And then someone else moved in

365
00:29:31.000 --> 00:29:36.359
who never said a word to me, and I think

366
00:29:36.400 --> 00:29:39.920
he must have heard about my hair problem and the

367
00:29:40.000 --> 00:29:43.319
plug hole in the shower even though it wasn't me,

368
00:29:45.119 --> 00:29:50.599
So he came. He moved in, and probably once a

369
00:29:50.720 --> 00:29:54.279
day in the afternoon, for about half an hour an hour,

370
00:29:54.680 --> 00:30:00.039
he would play really loud music. The thing is, I

371
00:30:00.039 --> 00:30:03.200
paid music I liked, just like sometimes I'd lie down

372
00:30:03.240 --> 00:30:06.119
and just to listen to it because he's playing eighties

373
00:30:06.200 --> 00:30:11.279
music or The Who or stuff like that, like the Jam.

374
00:30:11.559 --> 00:30:13.839
I was like, yeah, cool, but that might have been

375
00:30:13.880 --> 00:30:16.519
a jam now and in a bit of The Who

376
00:30:18.039 --> 00:30:23.039
didn't play ever, but he did definitely pay a lot

377
00:30:23.079 --> 00:30:26.720
of eighties like late seventies, early eighties stuff. Because I

378
00:30:26.759 --> 00:30:29.240
think he was probably a little bit older than me,

379
00:30:30.240 --> 00:30:35.119
just marginally, maybe you know, a few years older, if

380
00:30:35.519 --> 00:30:37.359
he might even be younger. So I had to tell

381
00:30:38.160 --> 00:30:39.720
I didn't ask him because he didn't talk to me.

382
00:30:41.680 --> 00:30:43.359
One of the first because I fighted every time I

383
00:30:43.400 --> 00:30:46.319
saw him. I can say it because I fighted for

384
00:30:46.400 --> 00:30:49.200
his keyl But that was a weird thing to say.

385
00:30:49.240 --> 00:30:52.920
Why would I say a thing like that, So it

386
00:30:52.960 --> 00:30:54.480
did have a key Oh, I never looked for it,

387
00:30:56.559 --> 00:30:57.599
and you're like, why do you know? How do you

388
00:30:57.680 --> 00:30:59.119
know as a keyhole if you didn't look for it?

389
00:30:59.559 --> 00:31:01.720
This key holes in every door isn't there? Doesn't it?

390
00:31:01.799 --> 00:31:04.839
Don't look through every keyhole? And they think, oh, is

391
00:31:04.839 --> 00:31:06.400
that how you got ath rights in your back? All

392
00:31:06.400 --> 00:31:11.200
that bending over looking through Peter's key holes. No, I

393
00:31:11.240 --> 00:31:16.799
can't believe that people thinks things like that. So this

394
00:31:16.880 --> 00:31:22.319
has gone in the wrong direction. Often happens. So I'm

395
00:31:22.359 --> 00:31:28.079
thinking this alien abduction technique, all right, So imagine that

396
00:31:28.160 --> 00:31:31.920
you've got your part of your body is glowing a

397
00:31:32.039 --> 00:31:41.319
glowing orb and you've got this spaceship just hovering down

398
00:31:43.519 --> 00:31:48.000
and that glowing or maybe it's changed colors. It's just

399
00:31:49.200 --> 00:31:59.319
being raised, slowly rising until it's inside the spaceship and

400
00:31:59.359 --> 00:32:03.200
then the UFO or whatever they call it now just

401
00:32:03.279 --> 00:32:09.480
takes off when they move and they leave. Why did

402
00:32:09.480 --> 00:32:17.079
they re why did they rename UFOs? My whole life?

403
00:32:20.279 --> 00:32:28.359
What's the UFO new name? UFOs? UAPs? Washington members of

404
00:32:28.400 --> 00:32:34.440
Congress had stunning testament during a hearing July twenty seven. Okay,

405
00:32:34.559 --> 00:32:41.079
I don't know. UAP stands for Unidentified Anomalous Phenomena A

406
00:32:41.200 --> 00:32:44.759
catch all term to describe objects detected in the air, sea,

407
00:32:45.039 --> 00:32:52.640
and space. The Unidentified Aerial Phenomena of the acronym stood

408
00:32:52.680 --> 00:32:58.839
for Unidentified Identified Aerial Phenomena until December twenty twenty two,

409
00:32:59.480 --> 00:33:02.839
when the to go On updates it. Well, I'm sorry,

410
00:33:02.839 --> 00:33:04.960
I don't live in the Pentagon. I live in the UK,

411
00:33:05.559 --> 00:33:10.039
so it's still UFO. We still use the word UFO

412
00:33:10.079 --> 00:33:14.839
in this country unidentified flying object. And if it's on

413
00:33:14.880 --> 00:33:19.279
the ground, it's not a UFO, is it. It might

414
00:33:19.279 --> 00:33:26.440
be unidentified, but it's not a flying object. In all

415
00:33:26.480 --> 00:33:29.240
those books with UFO on it, What where the TV

416
00:33:29.359 --> 00:33:35.240
show UFO? Well, all the TV shows about UFOs, spaceships,

417
00:33:37.359 --> 00:33:41.799
even songs about UFOs. Now it doesn't make any sense

418
00:33:41.880 --> 00:33:44.359
because they're called UAP.

419
00:33:45.480 --> 00:33:45.680
No.

420
00:33:46.319 --> 00:33:49.400
UFO is catchy, it is, isn't it. Don't you think

421
00:33:53.079 --> 00:33:56.240
it's like I don't know that. I'm thinking, is it

422
00:33:56.400 --> 00:34:01.160
just I do know an organization that changed name when

423
00:34:02.759 --> 00:34:05.599
the name that they had for the organization went through

424
00:34:05.640 --> 00:34:10.920
a bit of a pummeling, some bad press and they

425
00:34:11.039 --> 00:34:14.480
changed the name. Now it seemed to coincide with that,

426
00:34:14.559 --> 00:34:16.800
whether it was whatever going to do to start with,

427
00:34:17.840 --> 00:34:19.920
But I can see why that, you know, I can

428
00:34:19.920 --> 00:34:25.760
see that makes sense to do that, you know, But

429
00:34:26.280 --> 00:34:33.599
UFO is such a good name. So I'm just going

430
00:34:33.679 --> 00:34:38.400
to imagine that myself now. So Vinnie's hassling me, so

431
00:34:38.400 --> 00:34:42.880
I'm try and ignore him. So you've got the spaceships

432
00:34:42.920 --> 00:34:51.119
coming down my lower back is an orb my left

433
00:34:51.159 --> 00:34:55.119
side of my lower back, and there's a colored door.

434
00:34:55.280 --> 00:34:56.280
I'm going to give it.

435
00:34:59.159 --> 00:34:59.559
Yellow.

436
00:35:00.440 --> 00:35:06.840
Get the color yellow. Imagine a spaceship just coming down

437
00:35:11.679 --> 00:35:16.239
and sucking it off or sucking it up brother into

438
00:35:16.280 --> 00:35:34.760
the I guess a bit like a magnet that underneath

439
00:35:35.519 --> 00:35:38.280
if the object would have made of metal, like a

440
00:35:38.400 --> 00:35:42.119
really powerful magnet, but then it probably wouldn't move slowly

441
00:35:42.159 --> 00:35:47.760
with it. I wonder if you can get a magnet

442
00:35:48.760 --> 00:35:52.960
to move something slowly. So if that part of your

443
00:35:52.960 --> 00:35:55.480
body was in the part that you don't want that

444
00:35:55.679 --> 00:36:00.280
feeling was magnetized, and there was a spaceship or just

445
00:36:00.360 --> 00:36:03.199
a magnet, you know, a magnet thing, so it was

446
00:36:03.280 --> 00:36:06.559
let's say it's metal and there was a magnet above it.

447
00:36:08.079 --> 00:36:11.239
Instead of it going really quick, could you do it

448
00:36:11.239 --> 00:36:15.639
in a way so that it moves slowly. I don't know,

449
00:36:15.760 --> 00:36:23.880
I don't think that is it possible. Actually is quite weird.

450
00:36:23.920 --> 00:36:35.119
I've just done it. Some of this they're playing like

451
00:36:35.280 --> 00:36:39.559
drill or grime or grill music or whatever, and it

452
00:36:39.639 --> 00:36:45.840
just sounds like people are arguing with each other. It's

453
00:36:45.920 --> 00:36:48.079
kind of like a mixture between because I can't hear

454
00:36:48.119 --> 00:36:52.199
it properly. It sounds like they're arguing, but at the

455
00:36:52.239 --> 00:36:55.039
same time, there's a horse race going on at the

456
00:36:55.039 --> 00:36:59.000
same time, so they're arguing and commentating on a horse race.

457
00:36:59.440 --> 00:37:11.400
So it's like like that. It's weird, weird, weird auditory sensation.

458
00:37:12.800 --> 00:37:17.800
You've got the bubble wrap method. Wrap your area mentally

459
00:37:18.679 --> 00:37:26.159
with soothing imaginary bubble wrap. Okay, I like that. Visualize

460
00:37:26.199 --> 00:37:30.280
wrapping the effective body you was soft, comforting bubble rap,

461
00:37:31.119 --> 00:37:37.400
experiencing each bubble gently popping away tension and discomfort. I'm

462
00:37:37.400 --> 00:37:41.960
going to do that. So so you imagine that. So

463
00:37:42.320 --> 00:37:46.760
the part of your body, the physical sensation that was

464
00:37:46.800 --> 00:37:50.840
there before, imagine that just being wrapped in bubble wrap.

465
00:37:53.639 --> 00:37:55.679
Maybe you can just imagine it moving out of your

466
00:37:55.679 --> 00:37:59.559
body in front of you, wrapping it with bubble rap.

467
00:38:02.079 --> 00:38:06.360
And perhaps you can imagine popping those little bubbles yourself,

468
00:38:06.760 --> 00:38:13.159
those little are they bubbles? Yeah, bubble. Each bubble gently

469
00:38:13.199 --> 00:38:15.440
pop in, so you can imagine just popping in myself.

470
00:38:16.079 --> 00:38:20.519
I fin he would love that. And every time that

471
00:38:20.639 --> 00:38:29.559
bubble pops, tension and discomfort moves away. There it's released.

472
00:38:39.280 --> 00:38:43.320
I like this one. This is quite nice. It's relaxing.

473
00:38:48.239 --> 00:38:50.679
That's what I might do is actually do an individual

474
00:38:50.719 --> 00:38:59.159
recording for each one of these, completely separate. Then there's

475
00:38:59.199 --> 00:39:03.119
the pain free ice cream. I said the word whoops.

476
00:39:04.360 --> 00:39:11.519
So concept is to mentally consume special oh freeze ice cream,

477
00:39:11.679 --> 00:39:17.000
not free freeze, so to freeze the feeling ice cream

478
00:39:17.159 --> 00:39:23.519
to numb at discomfort. So imagine eating your favorite ice

479
00:39:23.599 --> 00:39:33.800
cream flavor infused with relieving ingredients. Feel the coodent coolness

480
00:39:33.840 --> 00:39:38.719
spreading through your body, gently numbing and soothing any sensation

481
00:39:40.320 --> 00:39:48.360
of discomfort that was there before. You could literally actually

482
00:39:48.440 --> 00:39:54.679
have an ice cream. Just imagine every time you're eating

483
00:39:54.719 --> 00:40:05.920
ice cream or your favorite food, that happens, or any food.

484
00:40:05.920 --> 00:40:09.440
In fact, he would try and me have a drink

485
00:40:09.480 --> 00:40:20.800
of water. I quite like the idea of Sometimes when

486
00:40:20.840 --> 00:40:24.079
I'm I'm going to talk about urinating, but I'm not

487
00:40:24.119 --> 00:40:27.159
going to go into detail, But sometimes to imagine the

488
00:40:27.320 --> 00:40:32.000
stress and the tension and the any discomfort leave in

489
00:40:32.039 --> 00:40:40.199
my body through my winkle, and it's kind of just

490
00:40:40.360 --> 00:40:42.760
that relief because there's a you know, if you've got

491
00:40:42.800 --> 00:40:45.239
a full bladder, it's a relief to let it out

492
00:40:45.239 --> 00:40:54.519
in it and it would be quite nice. And I

493
00:40:54.559 --> 00:41:00.239
guess there's other ways of other expulsion techniques, so we

494
00:41:00.280 --> 00:41:04.920
don't need to focus on I'm talking about pooing. So

495
00:41:04.960 --> 00:41:11.239
that's a quite good technique. The cartoon character transfer. So

496
00:41:12.639 --> 00:41:20.440
visualize your physical feeling that we were talking about as

497
00:41:20.480 --> 00:41:28.480
a visible entity. To visualize your physical feeling as a

498
00:41:28.559 --> 00:41:33.920
visible entity, then let a favorite cartoon character such as

499
00:41:34.079 --> 00:41:39.039
SpongeBob or Bugs Bunny, or Mickey Mouse or Moon Pig,

500
00:41:39.440 --> 00:41:47.039
Moon Pig, Pinky Moon Pink Pink Pinky Pink Pig, whatever

501
00:41:47.119 --> 00:41:52.920
the cartoon characters are comically absorbed or carry away the

502
00:41:52.960 --> 00:41:59.519
physical sensation make it impossible to take it seriously. I mean,

503
00:41:59.880 --> 00:42:02.920
it's a very similar kind of technique to the pac Man.

504
00:42:04.760 --> 00:42:09.800
There was a technique obviously, like decades and decades ago,

505
00:42:10.000 --> 00:42:18.199
where pac Man would actually eat the discomfort feelings, the

506
00:42:18.239 --> 00:42:24.760
feelings you don't want. Also used in helping people two

507
00:42:27.199 --> 00:42:34.039
with quite serious conditions as well to make changes at

508
00:42:34.079 --> 00:42:38.920
the core to you know. Yeah, so it's used in

509
00:42:39.199 --> 00:42:44.639
quite different sort of techniques, different settings and stuff. You've

510
00:42:44.639 --> 00:42:50.800
got the sort we trust that outside imagine trying to

511
00:42:50.800 --> 00:42:54.360
think of a I want to imagine Hong Kong Fury

512
00:42:56.079 --> 00:43:03.079
coming in and up up, so he's gonna he's gotta

513
00:43:03.079 --> 00:43:04.960
have Yeah, he's got to be coming out of a

514
00:43:05.000 --> 00:43:08.719
filing cabinet like he does in the cartoon. I won't

515
00:43:08.719 --> 00:43:13.679
do the music or the song. I so want to

516
00:43:14.280 --> 00:43:16.599
I know a little bit about it, like Hong Kong Fu.

517
00:43:18.519 --> 00:43:23.400
I remember that bit. So he jumps out and starts

518
00:43:24.039 --> 00:43:42.440
karate chopping or kung fu chopping. That physical sensation sort

519
00:43:42.480 --> 00:43:48.280
of moves it away, rips it out, just tears it up. Wow,

520
00:43:49.719 --> 00:43:54.079
now he's kicking it. Now he's standing on it. It's

521
00:43:54.079 --> 00:43:58.239
a bit aggressive, but that's a nicer way would be nice.

522
00:43:58.960 --> 00:44:06.320
What about Homer Simpson he comes in. We could turn

523
00:44:06.360 --> 00:44:14.360
it into Yeah, I could turn it into a big drink,

524
00:44:14.639 --> 00:44:20.199
like a big I forget what beer he drinks in

525
00:44:20.199 --> 00:44:23.079
in the Simpsons, but turn it into that so you

526
00:44:23.079 --> 00:44:33.079
can drink it, yeah, or maybe you can drink it

527
00:44:33.079 --> 00:44:44.519
for a straw. How many people do you know that

528
00:44:44.719 --> 00:44:57.639
still say don't like in real life, still say don't. Yeah,

529
00:44:57.639 --> 00:44:59.119
that would be quite a good one to play with.

530
00:44:59.159 --> 00:45:05.159
It's a bit of fun, right the switch control room

531
00:45:05.960 --> 00:45:09.360
where you can dial down the intensity of the physical sensation.

532
00:45:09.639 --> 00:45:18.280
So I've already done that before. Time travel technique, Ah yeah,

533
00:45:19.079 --> 00:45:22.840
travel back to a time before you had that feeling

534
00:45:24.000 --> 00:45:34.280
and just notice how you feel, replacing those feelings with

535
00:45:34.400 --> 00:45:42.519
comfort and calm, relaxation. There's a lot of good techniques

536
00:45:42.599 --> 00:45:46.239
that I like these, some of them have done before.

537
00:45:47.360 --> 00:45:53.360
The scribbler eraser, I have done this before. So imagine

538
00:45:53.679 --> 00:46:01.079
you're physical sensation represented as a messy crayon scribble on

539
00:46:01.119 --> 00:46:06.960
a chalkboard or paper, or a blackboard or an e raiser,

540
00:46:07.159 --> 00:46:11.440
you know something that you can a whiteboard even, Yeah,

541
00:46:12.079 --> 00:46:17.159
using a giant magical eraser effortlessly wipe away the scribbles,

542
00:46:17.639 --> 00:46:28.159
leaving the area clean, calm and free. Ah. It's kind

543
00:46:28.199 --> 00:46:33.559
of there was a technique I think, I mean, I

544
00:46:33.679 --> 00:46:35.239
used it. I don't know if it was from an

545
00:46:35.239 --> 00:46:38.920
old technique, which would be the Etcher sketch technique, which

546
00:46:38.960 --> 00:46:41.280
is an old thing that was used years ago like

547
00:46:41.320 --> 00:46:45.400
a toy for kids. I think they're still around, but

548
00:46:45.440 --> 00:46:48.719
it's different now. I think you can probably draw on

549
00:46:48.719 --> 00:46:53.000
a screen, but it used to be able to make things,

550
00:46:53.039 --> 00:46:55.440
and then when you had enough of it, you used

551
00:46:55.440 --> 00:46:57.440
to be able to make lines and draw things on it.

552
00:46:57.679 --> 00:47:01.119
Once you've had enough, you could just shake it and

553
00:47:01.159 --> 00:47:06.400
it would clear the screen. So basically would be like

554
00:47:06.760 --> 00:47:11.880
drawing the physical sensation and then shaking the screen and

555
00:47:12.039 --> 00:47:17.280
raising it. So that's kind of a an up up,

556
00:47:17.360 --> 00:47:25.840
more up, more dated, a more updated version the negotiation

557
00:47:27.320 --> 00:47:33.119
perse personify the Okay, so as you talk to the

558
00:47:33.159 --> 00:47:36.480
part of your body off a comfortable place for it

559
00:47:36.559 --> 00:47:42.320
to rest elsewhere, allowing it to safely and willingly leave

560
00:47:42.360 --> 00:47:49.519
your body. Okay, So that's we could do that right now,

561
00:47:49.679 --> 00:47:55.039
just say please leave. So in a nicer way, I

562
00:47:55.039 --> 00:48:00.760
guess it's maybe going of a lay down, going of

563
00:48:00.840 --> 00:48:05.000
arrest if your work. Maybe send it home to go

564
00:48:05.119 --> 00:48:16.639
and imagine it having a sleep in your bed. Yeah,

565
00:48:17.159 --> 00:48:18.880
just to you know, have a little have a little

566
00:48:18.920 --> 00:48:29.840
bit of space apart. There's the balloon ascension method. Yeah,

567
00:48:29.880 --> 00:48:35.199
I've done that one before. It's just imagine tying loads

568
00:48:35.199 --> 00:48:39.199
of balloons to that part of your body or that

569
00:48:39.400 --> 00:48:43.400
you know, that feeling that's in that part of your body.

570
00:48:44.599 --> 00:48:46.800
So kind of moving it out and putting balloons on

571
00:48:46.840 --> 00:48:50.519
it and just watching it float away. I've done that

572
00:48:50.559 --> 00:48:55.880
a few times over the years. The animal companion method, Okay,

573
00:48:55.960 --> 00:49:01.519
I just have a look at this. A sign an

574
00:49:01.559 --> 00:49:10.760
imaginary animal companion who absorbs your physical feeling. So you

575
00:49:10.960 --> 00:49:15.119
visualize a friendly, comfortable, a comforting animal, perhaps a puppy

576
00:49:15.199 --> 00:49:21.000
or kitten, gently gently absorbing your feeling, transforming it into

577
00:49:21.159 --> 00:49:25.960
harmless energy, and leaving your feeling deeply relaxed and comfortable. See.

578
00:49:26.000 --> 00:49:28.280
I do this with Vinnie, but I do it the

579
00:49:28.280 --> 00:49:30.519
other way around. So I kind of just imagine him

580
00:49:31.440 --> 00:49:39.920
sending comfort and calmness to me, peace and healing to me,

581
00:49:41.000 --> 00:49:44.400
not giving his healing a way, but just sharing the

582
00:49:44.480 --> 00:49:50.800
healing the calmness, because he's when he's relaxed, he's really relaxed,

583
00:49:54.800 --> 00:50:00.559
and it kind of feels like we're at one like one, no,

584
00:50:00.719 --> 00:50:10.320
in a weird way, kind of connected. I mean, there's

585
00:50:10.360 --> 00:50:16.559
definitely energy there isn't there. So I'm trying to think

586
00:50:17.960 --> 00:50:22.480
this is possibly maybe being a really weird recording. But

587
00:50:24.519 --> 00:50:28.679
I was thinking I quite like some of those techniques.

588
00:50:30.239 --> 00:50:35.719
Perhaps I could do go a little bit more in

589
00:50:35.800 --> 00:50:42.159
depth into one of them at a time and just

590
00:50:42.320 --> 00:50:52.920
play around with and do different versions of that particular technique. Maybe. So,

591
00:50:53.079 --> 00:50:56.159
what's that I mean, I've already done two of them

592
00:50:56.280 --> 00:51:00.239
anyway recent No, I did one of them recently. H

593
00:51:00.760 --> 00:51:06.880
the time travel technique, all right, okay, yeah, it's uh,

594
00:51:09.199 --> 00:51:12.400
that's kind of it's given the tame the name time travel,

595
00:51:12.400 --> 00:51:16.280
but it's quite a standard technique. Just imagine a time

596
00:51:16.280 --> 00:51:23.079
in the past when you felt relaxed. It's I do

597
00:51:23.239 --> 00:51:26.039
like there's some techniques I like, like the magic mirror.

598
00:51:27.119 --> 00:51:30.960
When you imagine you can see yourself in the mirror,

599
00:51:31.519 --> 00:51:34.199
looking in the mirror, and what you do is you

600
00:51:34.880 --> 00:51:37.239
you step inside. But that that that you in the

601
00:51:37.280 --> 00:51:43.000
mirror that you're looking at, its completely relaxed. There's no

602
00:51:43.119 --> 00:51:47.239
physical discomfort at all. Your whole body is relaxed and comfortable,

603
00:51:47.559 --> 00:51:51.880
calm and loose. So when you're ready to experience that feeling,

604
00:51:52.639 --> 00:52:07.400
just step inside that mirror. Just experience that feeling, feeling

605
00:52:07.400 --> 00:52:14.480
completely relaxed, loose and calm, that part of your body

606
00:52:14.599 --> 00:52:21.480
feeling different to how it was before. And you can

607
00:52:21.519 --> 00:52:24.119
stay as long as you want inside that magic mirror,

608
00:52:24.719 --> 00:52:31.199
experiencing and enjoying those feelings of comfort and when you're

609
00:52:31.239 --> 00:52:36.079
ready to step out, you can step out but leave

610
00:52:39.760 --> 00:52:47.440
any of the negative or problematic or stressful or discomfort

611
00:52:48.400 --> 00:52:51.079
in the mirror. So when you step out of the mirror,

612
00:52:51.119 --> 00:53:02.280
you only take with you comfort, positivity, relaxation, peaceful, And

613
00:53:02.280 --> 00:53:04.199
then when you're ready to step out of that mirror,

614
00:53:04.360 --> 00:53:08.559
just step out and notice how the feeling you have

615
00:53:08.679 --> 00:53:13.559
when you're in the mirror stays with you. How comfortable

616
00:53:13.639 --> 00:53:20.400
you feel, relaxed, you feel peaceful and calm. In mind's slow,

617
00:53:21.880 --> 00:53:29.719
everything's very tranquil. That's one of those things that I

618
00:53:29.800 --> 00:53:33.079
quite like to do, and you can play around with that.

619
00:53:33.559 --> 00:53:35.480
There's also another thing that I quite like. Do you

620
00:53:35.519 --> 00:53:41.320
know with the Star Trek, you've got the what do

621
00:53:41.360 --> 00:53:46.760
they call it? Beat me up thing? The is it transporter?

622
00:53:46.920 --> 00:53:51.960
Isn't it transporter? And when you think what a transporter does?

623
00:53:53.519 --> 00:53:56.960
I know it's science fiction, but it basically takes every

624
00:53:57.039 --> 00:54:04.519
single atom, a molecule of a person and then transports

625
00:54:04.559 --> 00:54:09.719
it to a different place. Now, in that process, you

626
00:54:09.840 --> 00:54:12.920
could actually take out what you don't want anymore.

627
00:54:13.440 --> 00:54:14.119
If there's a.

628
00:54:14.159 --> 00:54:19.000
Molecule or something in there, a feeling that's not necessarily

629
00:54:19.199 --> 00:54:23.559
not needed. It could just be when you transport the

630
00:54:23.599 --> 00:54:27.440
person back or wherever they are, you can just remove

631
00:54:27.480 --> 00:54:32.519
that bit so that they get transported and the ex

632
00:54:32.719 --> 00:54:40.119
everything's exactly the same, but that little bit's missing, so

633
00:54:40.199 --> 00:54:47.760
they feel better, more comfortable, You feel more relaxed, more peaceful.

634
00:54:50.039 --> 00:54:51.920
And I quite like the idea of that, because that

635
00:54:52.039 --> 00:54:57.119
reminds me a bit of back in two thousand when

636
00:54:57.119 --> 00:55:01.039
I started building websites, I didn't know what I was doing.

637
00:55:02.440 --> 00:55:05.840
I'm not some expert on websites. I just I got

638
00:55:05.880 --> 00:55:08.519
a little bit obsessed with it for a while, about

639
00:55:08.519 --> 00:55:14.440
a year and a half, and I had loads of

640
00:55:14.440 --> 00:55:18.920
books on how to do HTML. It's now HTM, and

641
00:55:18.960 --> 00:55:22.679
then it became something else. But doing the code, I

642
00:55:22.760 --> 00:55:28.760
learned how to do stuff, but I wanted to learn

643
00:55:28.840 --> 00:55:34.400
how to do stuff myself by dissecting a page. So

644
00:55:34.440 --> 00:55:36.400
what I would do is I take one little bit

645
00:55:36.440 --> 00:55:39.559
out as at a time to see if it made

646
00:55:39.599 --> 00:55:43.880
any difference to the functionality of the page. Sometimes it didn't,

647
00:55:43.920 --> 00:55:48.719
sometimes it did. So I like to think of maybe

648
00:55:50.159 --> 00:55:53.639
in the same way, like the transporter, you take out

649
00:55:53.719 --> 00:56:03.519
things that are not needed, so feelings not pleasant or comfortable, calm, relaxing,

650
00:56:04.440 --> 00:56:09.960
then maybe it's just not needed. And that could be removed,

651
00:56:12.519 --> 00:56:16.519
and everything else functions exactly how it did before, perfectly

652
00:56:18.400 --> 00:56:26.400
fine and healthy. And I quite like the idea with that,

653
00:56:27.559 --> 00:56:30.679
because I did, you know, I worked out I would

654
00:56:30.679 --> 00:56:34.679
remove so much stuff that didn't affect the page at all.

655
00:56:35.239 --> 00:56:38.519
They've seen a lot of stuff that wasn't relevant. But

656
00:56:38.559 --> 00:56:41.079
then sometimes you just move one thing and it just

657
00:56:41.239 --> 00:56:46.039
ruins the page or changes everything. And that's another way

658
00:56:46.079 --> 00:56:49.880
looking at if you flip it around. So you've got

659
00:56:49.920 --> 00:56:54.039
one thing, they say, you think about part of your bodies,

660
00:56:54.119 --> 00:56:57.519
like a web page, and you want to change it,

661
00:56:59.159 --> 00:57:01.320
and you move it our and you've got that physical

662
00:57:01.800 --> 00:57:04.280
sensation that you're you know that you used to have,

663
00:57:04.760 --> 00:57:07.880
that you're being that you've changed, and you're looking at

664
00:57:07.880 --> 00:57:11.039
it and it's like a web page, and maybe the

665
00:57:11.119 --> 00:57:14.000
image is a web you know, it's an image on

666
00:57:14.039 --> 00:57:16.480
a web page, and you want to get you want

667
00:57:16.480 --> 00:57:20.039
to change it, maybe completely transform it. So you go

668
00:57:20.159 --> 00:57:23.039
to the code and you mess around. But if you

669
00:57:23.199 --> 00:57:27.360
just move a certain amount of code, the whole page

670
00:57:27.400 --> 00:57:31.440
won't work anymore. There'll be no web page. It'll just

671
00:57:31.480 --> 00:57:37.000
be just a little bit of nothing, an empty empty

672
00:57:38.079 --> 00:57:41.079
So that that physical feeling that was there before, can't

673
00:57:41.079 --> 00:57:50.119
get back because the web page is broken. You know, yeah,

674
00:57:50.599 --> 00:57:52.840
I mean it's an attempt at an analogy, isn't it

675
00:57:55.079 --> 00:58:05.000
an analogy? And gig gigy geeky. So what if you

676
00:58:05.119 --> 00:58:07.119
was to gauge it now from zero to ten? What

677
00:58:07.159 --> 00:58:13.119
would it be right now? How has it changed? How

678
00:58:13.159 --> 00:58:24.960
does it feel different? Maybe let me know. I don't

679
00:58:24.960 --> 00:58:27.519
mean like talk out loud, I won't hear you, but

680
00:58:27.840 --> 00:58:33.320
let me know online. So that's the end of this recording.

681
00:58:35.039 --> 00:58:37.239
Thank you for listening, and remember to be kind to

682
00:58:37.280 --> 00:58:40.440
yourself because you do deserve to be happy and be

683
00:58:40.559 --> 00:58:46.039
gentle with yourself, if you deserve to feel safe, lots

684
00:58:46.079 --> 00:58:46.400
of love.

685
00:58:48.639 --> 00:58:49.039
Bye.

686
00:58:55.119 --> 00:59:09.679
Relax in a more deep and meaningful way, maybe in

687
00:59:09.719 --> 00:59:15.320
a way that can not just allow you to feel

688
00:59:16.639 --> 00:59:25.880
calmer now and throughout the time we spend together here,

689
00:59:27.920 --> 00:59:33.599
not just relaxed at the end of the recording when

690
00:59:33.639 --> 00:59:40.280
it's finished and you can enjoy that sense of comfort

691
00:59:40.480 --> 00:59:55.400
and peace, But also I think it would be nice

692
00:59:55.480 --> 01:00:15.280
to have those fears of relaxation continue for longer after

693
01:00:15.360 --> 01:00:25.960
the recording has ended, so that you can still benefit

694
01:00:28.840 --> 01:00:36.119
from listening to my voice. Maybe in a few hours time,

695
01:00:38.039 --> 01:00:51.480
perhaps tomorrow. And then by listening regularly, especially if you

696
01:00:51.639 --> 01:00:56.360
find like some people do and myself as well, I

697
01:00:56.480 --> 01:01:03.199
sometimes I find one particular recording that really resonates with me,

698
01:01:07.559 --> 01:01:10.039
and I just listened to it over and over again

699
01:01:12.199 --> 01:01:25.199
every morning, every evening. There was this recording from We're

700
01:01:25.239 --> 01:01:29.960
going back to about nineteen ninety nine. It was it

701
01:01:30.000 --> 01:01:35.000
wasn't hypnosis, but it was a guided visualizations. It kind

702
01:01:35.039 --> 01:01:42.159
of was hypnosis, really, and I managed to find it

703
01:01:42.199 --> 01:01:46.119
again and it still has the same effect on me.

704
01:01:48.719 --> 01:01:58.480
And part of it was the person's voice relaxed me.

705
01:02:02.320 --> 01:02:08.480
She just felt so peaceful, and I'd look forward to

706
01:02:08.639 --> 01:02:15.079
listening to her in the morning and in the evening.

707
01:02:21.480 --> 01:02:30.519
And I knew before even pressing the play button that

708
01:02:30.840 --> 01:02:35.239
since I've done that, pressed the play button. This was

709
01:02:35.599 --> 01:02:46.599
in the days of CD players pressed the play button.

710
01:02:50.000 --> 01:02:52.840
In fact, it might have even been a tape tape recorder.

711
01:02:54.119 --> 01:03:02.480
I'd lie down on the bed and then even without

712
01:03:03.039 --> 01:03:16.000
necessarily listening to her words because I had them memorized. Really,

713
01:03:20.679 --> 01:03:26.679
it was as if my body knew exactly what to do,

714
01:03:31.440 --> 01:03:53.239
and the muscles just almost went into automatic relaxation, and

715
01:03:53.440 --> 01:04:07.039
I remember my mind would slow down. Now now I

716
01:04:07.199 --> 01:04:13.719
was listening to this recording in the early days of

717
01:04:13.800 --> 01:04:24.519
learning hypnosis, and long before I ever made any videos

718
01:04:24.639 --> 01:04:29.360
or audio recordings myself, because I didn't start doing that

719
01:04:29.480 --> 01:04:43.960
till two thousand and six, I knew, I knew how

720
01:04:45.679 --> 01:04:59.440
helpful I found being able to just let go, to

721
01:04:59.559 --> 01:05:04.800
have that trust in the person that I'm listening to,

722
01:05:12.440 --> 01:05:19.199
knowing that it's going to be just as relaxing, if

723
01:05:20.599 --> 01:05:30.000
not more so. Each time you hear my voice, you

724
01:05:30.079 --> 01:05:30.960
may feel the same.

725
01:05:37.320 --> 01:05:38.679
Some people.

726
01:05:40.719 --> 01:05:53.079
Have been listening to me for over a decade, maybe

727
01:05:53.159 --> 01:06:01.039
not solidly, obviously, not twenty four hours a day. Maybe

728
01:06:01.039 --> 01:06:17.039
people come back. Some people maybe listen every day. That's

729
01:06:17.039 --> 01:06:25.960
something that I do which you may not realize by listening,

730
01:06:30.519 --> 01:06:48.360
is when I record these recordings. Now, for example, I

731
01:06:48.639 --> 01:07:01.440
also am affected by the words that I say. So

732
01:07:01.599 --> 01:07:10.679
if I set to you focus on your feet, notice

733
01:07:10.800 --> 01:07:18.000
your feet relaxing. I will be focusing on my feet.

734
01:07:22.880 --> 01:07:40.280
I will be noticing my feet relaxing. If I said,

735
01:07:40.400 --> 01:07:48.079
focus on your hands, and maybe notice the difference between

736
01:07:48.159 --> 01:07:58.960
each hand, Perhaps notice the air in the room, the

737
01:07:59.119 --> 01:08:11.639
temperature of the on the backs of your hands. You

738
01:08:11.719 --> 01:08:15.800
may start to notice what almost feels like a very

739
01:08:15.960 --> 01:08:24.319
light breeze, even though there may not be any type

740
01:08:24.319 --> 01:08:37.239
of breeze at all where you are right now. And

741
01:08:37.359 --> 01:08:48.560
as you become aware of your hands, I'm also aware

742
01:08:51.239 --> 01:09:16.640
of how relaxed my hands are feeling now, and when

743
01:09:16.680 --> 01:09:23.640
it comes to potentially drifting off to sleep, which may

744
01:09:23.680 --> 01:09:40.039
be the reason you're listening, I also feel drowsy when

745
01:09:40.079 --> 01:09:53.279
I make these recordings. I also notice my mind drifting.

746
01:10:01.199 --> 01:10:13.800
In fact, at times I've actually fallen asleep without even noticing,

747
01:10:18.680 --> 01:10:28.079
and then I carry on talking. And it's only when

748
01:10:28.119 --> 01:10:37.199
I listen back to do the editing I hear snoring

749
01:10:39.119 --> 01:10:46.399
and I think, I don't remember snoring. I remember talking.

750
01:10:49.079 --> 01:10:56.479
It's snoring. Was a pig turned up. That's why I

751
01:10:56.520 --> 01:11:04.640
sound like when I snare, how I get read into

752
01:11:04.720 --> 01:11:24.119
a whole experience. I don't know how you feel. How

753
01:11:24.199 --> 01:11:34.399
relaxed do you feel in your feet, how relaxed you

754
01:11:34.640 --> 01:11:55.880
feel in your hands. I have noticed more and more

755
01:12:01.800 --> 01:12:14.520
that the more relaxed, deeper level of comfort you feel,

756
01:12:18.159 --> 01:12:34.319
the easier your breathing becomes. It's almost like that additional

757
01:12:37.479 --> 01:12:58.439
muscle relaxation. So this allows you to breathe easier without

758
01:13:00.119 --> 01:13:24.640
necessarily focusing on your breath, however, being able to notice

759
01:13:31.279 --> 01:13:32.600
the ease.

760
01:13:35.600 --> 01:13:36.479
In which.

761
01:13:43.680 --> 01:14:06.399
You breathe so naturally, you breathe so very easily and smoothly.

762
01:14:34.039 --> 01:14:51.760
Whenever I imagine my breathing improving, when I've got my

763
01:14:51.880 --> 01:15:10.520
eyes closed, I tend to visualize a beautiful field with

764
01:15:10.880 --> 01:15:45.000
trees and flowers producing all that life giving oxygen. It

765
01:15:45.000 --> 01:16:01.199
feels nice too, if nothing else, just taking some time

766
01:16:07.039 --> 01:16:55.399
away from everything, enjoying that feeling of peace serenity with

767
01:16:55.439 --> 01:17:24.279
a joyful heart. Time seems to just.

768
01:17:26.039 --> 01:17:27.520
Drip by.

769
01:17:31.840 --> 01:18:21.640
So very slowly, relaxed, so deeply peaceful, completely unattached to

770
01:18:22.560 --> 01:19:19.520
any thoughts whatsoever in this moment, completely free, noticing that

771
01:19:27.079 --> 01:20:14.720
your mind slowed down. Slowed down because nothing really requires

772
01:20:14.760 --> 01:20:45.119
your attention. You can enjoy the physical sensations of allowing

773
01:20:45.359 --> 01:20:57.560
the stress to drip out of your body, to appear

774
01:20:57.880 --> 01:21:21.840
out of every but of your body, and being released

775
01:21:27.119 --> 01:22:07.760
from your brain your mind slowly but surely. The muscles

776
01:22:08.119 --> 01:22:12.680
in you les.

777
01:22:24.640 --> 01:22:44.399
Relax ris res so very deep, think.

778
01:22:53.920 --> 01:23:25.199
Relas deeply, and the feelings, the pleasant feelings in your

779
01:23:25.479 --> 01:23:53.279
arms and shoulders deepening each part of your body further

780
01:23:58.239 --> 01:24:11.159
and deeper and deeper.

781
01:24:25.760 --> 01:24:31.800
Noticine the feedings.

782
01:24:31.039 --> 01:25:31.680
In the back of your neck, the feelings in your wrists, muscles,

783
01:25:33.319 --> 01:26:10.439
in front of your body, I will say, feeling peace deep,

784
01:26:27.600 --> 01:26:37.880
there's a sense of pace spreads through your very core.

785
01:27:08.439 --> 01:27:28.359
Even when you focus on your mind. Her mind becomes

786
01:27:35.640 --> 01:28:57.640
be and slower, even deeper, relaxing, so very slow, his

787
01:28:58.000 --> 01:29:54.239
stomach peace for in your stomach, held back. Notice, Notice

788
01:29:54.399 --> 01:30:12.880
how relaxed you now feel in the hall of your back.

789
01:30:38.000 --> 01:30:39.199
In a spy.

790
01:30:42.960 --> 01:30:47.680
From your brain all the way down the middle of

791
01:30:47.720 --> 01:30:59.439
your back, sending and receiving millions of messages every day.

792
01:31:10.479 --> 01:32:31.039
Deep comfort, increasing deeply relaxed, younis relegs, spreading those signals

793
01:32:31.279 --> 01:32:40.000
down your spine or cord into air, every part of

794
01:32:40.119 --> 01:33:26.159
your body, your shins and your calf muscles, your outbursts,

795
01:33:42.640 --> 01:33:44.479
feelings of peace.

796
01:33:47.079 --> 01:33:49.079
And tranquility.

797
01:33:52.119 --> 01:34:06.119
Spreading through your body, tips of your toes, to your eyes,

798
01:34:10.479 --> 01:34:28.920
your fingers, all the way till you'll lower back. I

799
01:34:29.000 --> 01:34:30.079
don't letting her.

800
01:34:32.159 --> 01:35:02.159
Readia think, peace.

801
01:35:17.600 --> 01:35:43.239
Drift in mind, Just wander in a way, happy to

802
01:35:43.520 --> 01:36:48.000
let go, Let go completely, Let go, said tranquil, Oh

803
01:36:48.359 --> 01:36:55.199
body enjoying a sensor.

804
01:37:19.319 --> 01:39:11.159
Listening God, Hey, more, hey, enjoy.

805
01:39:15.079 --> 01:39:51.920
The space, this space of peace. And safety s very.

806
01:39:59.239 --> 01:41:01.000
Right, wilt.

807
01:41:29.840 --> 01:41:49.960
Letting go. Maybe we can just.

808
01:41:52.760 --> 01:42:01.600
Focus on the different parts of your body, just to

809
01:42:01.840 --> 01:43:30.720
notice you forehead in your eyes, mutual, so loose, noticing

810
01:43:30.880 --> 01:45:03.520
a sense of complete freedom, absolute freedom, da.

811
01:45:02.880 --> 01:45:04.279
Pace form.

812
01:45:05.760 --> 01:46:29.399
Energy, pace to breathe so much easy Lis.

813
01:46:50.279 --> 01:46:50.960
You may.

814
01:46:54.800 --> 01:47:54.680
Or may not have noticed your mind drifting peaceful move

815
01:47:55.199 --> 01:48:15.000
an even more deeply in the direction of total blissful

816
01:48:15.359 --> 01:49:40.000
pace blisphor pace directed to pace.

817
01:50:04.279 --> 01:50:23.800
Come sir, Colm, let him go.

818
01:50:48.600 --> 01:51:59.880
Peace with mind rexed foty cy rex cy rex put

819
01:52:00.119 --> 01:52:32.800
the fields almost invisible, so very relaxed, mine paceful so.

820
01:52:40.439 --> 01:52:41.319
Pace from.

821
01:53:04.399 --> 01:53:35.079
Leo so.

822
01:53:40.319 --> 01:53:46.560
And you could start to notice that you are feeling

823
01:53:46.960 --> 01:53:58.640
more relaxed, even though I've not purposely focused your mind

824
01:53:59.119 --> 01:54:06.720
upon that sense of physical comfort that is growing within

825
01:54:06.800 --> 01:54:15.960
you throughout your body, and your mind starts to slow down,

826
01:54:20.880 --> 01:54:28.159
And that could be almost in recognition of I guess

827
01:54:28.479 --> 01:54:41.039
my speech not being particularly fast, and things just generally

828
01:54:42.680 --> 01:54:53.680
feel calmer. Just by listening to my voice, you give

829
01:54:53.760 --> 01:55:00.680
yourself an opportunity to take a break from the day,

830
01:55:02.800 --> 01:55:10.279
take a break from your life as it is, and

831
01:55:10.439 --> 01:55:18.199
to give yourself a rest, giving yourself permission to take

832
01:55:18.279 --> 01:55:23.880
some time off and to allow your body to relax

833
01:55:25.560 --> 01:55:33.720
and allow your mind to slow down, which in turn

834
01:55:36.079 --> 01:55:46.039
releases the tension any stresses that you had in your body.

835
01:55:47.680 --> 01:55:51.600
It's almost as if the parts of your body just

836
01:55:51.840 --> 01:56:03.600
open up, allowing the negativity out and at the same

837
01:56:03.680 --> 01:56:15.000
time replacing that negativity with positive healing energy, which then

838
01:56:15.159 --> 01:56:24.399
fills your body up and your mind to also starts

839
01:56:24.439 --> 01:56:41.920
to appreciate those feelings of increasing confidence, an almost uplifting feeling,

840
01:56:44.000 --> 01:56:58.039
positive healing, an energy that spreads through your body like

841
01:56:58.119 --> 01:57:08.439
a wave of comfort. And all this comes from just

842
01:57:11.960 --> 01:57:20.760
allowing yourself a few minutes, maybe half an hour, however

843
01:57:20.840 --> 01:57:30.600
long you want it to be, to just rest and

844
01:57:30.720 --> 01:57:40.760
allow your mind and your body to almost reset itself

845
01:57:43.640 --> 01:57:59.399
to the settings of comfort and relaxation, calmness, which allows

846
01:57:59.680 --> 01:58:12.520
more room for feelings of pleasure and happiness to move

847
01:58:13.039 --> 01:58:21.840
around your body and into your mind, almost as if

848
01:58:21.880 --> 01:58:31.640
your mind and your body are sinking together, almost mirroring

849
01:58:32.439 --> 01:58:45.399
each other with that growing positivity and calmness. And it

850
01:58:45.439 --> 01:58:53.279
feels nice, really does feel nice to know that you

851
01:58:54.560 --> 01:59:03.119
are the one that has allowed yourself to feel more

852
01:59:04.399 --> 01:59:21.079
comfort and to experience more of this deep relaxation, spreading

853
01:59:21.119 --> 01:59:33.760
throughout your body, and as I focus on each part

854
01:59:33.880 --> 01:59:38.680
of your body, you can notice that.

855
01:59:38.399 --> 01:59:39.319
That part.

856
01:59:43.039 --> 01:59:55.600
Becomes even more relaxed just by focusing on it. It

857
01:59:55.640 --> 02:00:09.239
becomes even more car and comfortable, just by focusing. And

858
02:00:09.399 --> 02:00:14.920
as I move down your body, starting at your head,

859
02:00:17.640 --> 02:00:22.920
the parts that you have already focused on will continue

860
02:00:24.279 --> 02:00:31.399
to relax deeply, and those parts that have not yet

861
02:00:31.560 --> 02:00:44.479
focused on or just automatically release any remain intention in

862
02:00:44.600 --> 02:00:58.880
anticipation of even more comfort about to come. Now, I'm

863
02:00:58.880 --> 02:01:05.359
going to start by focusing on your forehead. Just being

864
02:01:05.520 --> 02:01:13.600
aware of the feelings of your forehead and then your

865
02:01:13.600 --> 02:01:21.319
background sounds like mister Herbert's opinion, can just allow you

866
02:01:21.479 --> 02:01:28.960
to feel even more relaxed. Just means you're in the moment.

867
02:01:32.079 --> 02:01:37.479
This isn't this isn't a sterile environment. This is the world.

868
02:01:40.880 --> 02:01:46.920
I live in the countryside, so there's lots of nature

869
02:01:47.439 --> 02:01:57.960
sounds around. So as you focus on your forehead, just

870
02:01:58.199 --> 02:02:03.199
notice how it becomes. It is even more relaxed as

871
02:02:03.279 --> 02:02:12.159
you focus only on my voice and that part of

872
02:02:12.239 --> 02:02:23.560
your body. Moving down to your eyes, focusing on your eyes,

873
02:02:25.680 --> 02:02:37.239
noticing how your eyelids feel so heavy yet so light

874
02:02:38.239 --> 02:02:44.479
at the same time. And all the muscles around your

875
02:02:44.520 --> 02:02:57.000
eyes relaxing completely. Moving your focus down to your mouth,

876
02:02:58.880 --> 02:03:06.439
your lips, your tongue, your teeth, your comes, the whole

877
02:03:06.640 --> 02:03:21.239
of your mouth relaxing, calm and loose as you focus

878
02:03:21.439 --> 02:03:29.000
now on your jaw, not just the parts of your

879
02:03:29.119 --> 02:03:33.600
jaw need your mouth, and your chin, but all the

880
02:03:33.640 --> 02:03:38.119
way up the size of your face to your ears,

881
02:03:40.279 --> 02:04:03.920
the hole of your jaw, feeding more, relaxed and calm.

882
02:04:04.399 --> 02:04:13.520
Focusing on your neck, the front of your neck, and

883
02:04:13.560 --> 02:04:26.600
your throat relaxing and loose and calm. The sides of

884
02:04:26.680 --> 02:04:35.640
your neck, right and left side of your neck relax

885
02:04:36.159 --> 02:04:38.359
and lease.

886
02:04:42.079 --> 02:04:49.039
And calm.

887
02:04:49.279 --> 02:04:56.119
And now the back of your neck, focusing on the

888
02:04:56.159 --> 02:05:06.600
back of your neck, letting go of any tension that

889
02:05:06.800 --> 02:05:15.720
may have been there before, and enjoying that sense of

890
02:05:16.680 --> 02:05:27.399
increasing comfort and release that you can experience in the

891
02:05:27.479 --> 02:05:39.720
back of your neck. Moving down your back and moving

892
02:05:39.960 --> 02:05:44.359
either side of your spine right from the top of

893
02:05:44.399 --> 02:05:50.000
your back all the way down to the bottom of

894
02:05:50.039 --> 02:06:07.479
your back, down to your lower back. As you move

895
02:06:07.680 --> 02:06:15.399
up and down your spine, you can feel the muscles

896
02:06:16.399 --> 02:06:30.119
either side of your spine relaxing even more, and as

897
02:06:30.199 --> 02:06:37.359
those muscles relax that sense of comfort starts to spread

898
02:06:38.960 --> 02:06:47.319
outwards from your spine into both sides of your back,

899
02:06:51.079 --> 02:06:54.760
the top of your back, the middle, and your lower back.

900
02:06:58.279 --> 02:07:05.479
And as you scan gently and slowly up and down

901
02:07:05.600 --> 02:07:10.720
your back, there's the muscles in the top of your

902
02:07:10.800 --> 02:07:20.760
back relax and become looser. The muscles in the middle

903
02:07:20.760 --> 02:07:28.119
of your back also seem to just almost divide from

904
02:07:28.159 --> 02:07:41.640
each other, separating and almost melting. And in your lower

905
02:07:41.640 --> 02:07:53.199
back there seems to be an extra special feeling of comfort.

906
02:07:58.479 --> 02:08:04.640
The spreads into your hips. Sit down your lower back,

907
02:08:04.920 --> 02:08:12.920
into your hips, into the area where your cosix are,

908
02:08:16.479 --> 02:08:25.640
and into your buttocks. And as muscles that spread bring

909
02:08:25.680 --> 02:08:35.159
your lower back into your hip area start to melt,

910
02:08:39.640 --> 02:08:51.960
start to reading, let go and even know where about

911
02:08:52.039 --> 02:08:58.079
to focus on your shoulders, your back and your spine.

912
02:08:59.119 --> 02:09:00.359
What cantinue you.

913
02:09:02.359 --> 02:09:09.520
Till let go? Continue to relax.

914
02:09:12.319 --> 02:09:15.880
So calmly.

915
02:09:20.600 --> 02:09:26.359
Then she focus on your shoulders. You may notice they're

916
02:09:26.399 --> 02:09:41.319
already feeling really loose, They're already.

917
02:09:43.640 --> 02:09:49.800
Feeding calm.

918
02:09:56.560 --> 02:10:09.000
I feeling those muscles then move from your neck into

919
02:10:09.039 --> 02:10:34.840
your shoulders feel so soft and gentle, so smooth and calm,

920
02:10:45.800 --> 02:10:58.399
And the feeling in your shoulders seems to spread deep

921
02:10:58.600 --> 02:11:08.399
into your shoulders, a sense of relaxation, not just traveling

922
02:11:08.880 --> 02:11:17.279
deeply into your muscles, but also relaxing.

923
02:11:19.319 --> 02:11:20.800
The bones.

924
02:11:26.119 --> 02:11:32.760
And moving all the way to underneath your arms, relaxing

925
02:11:34.600 --> 02:11:39.399
a whole area between the tops of your shoulders and

926
02:11:39.600 --> 02:11:45.680
underneath your arms healing.

927
02:11:51.039 --> 02:11:51.800
You feel so.

928
02:11:53.640 --> 02:12:05.840
Relaxed and comfortable in your shot this which sense that's.

929
02:12:07.399 --> 02:12:09.439
Deep healing.

930
02:12:12.399 --> 02:12:29.920
Message into your arms. You may feel almost as if

931
02:12:30.000 --> 02:12:36.520
your arms are not even that because they're so relaxed,

932
02:12:39.720 --> 02:13:24.800
so deeply relaxed, so calm.

933
02:13:10.600 --> 02:13:10.680
So.

934
02:13:17.479 --> 02:13:32.640
This the feelings spreading all the way down your arms

935
02:13:35.199 --> 02:14:05.239
to elbows, including your elbows circumfort spreads or away into rests,

936
02:14:08.079 --> 02:14:11.880
your forearms, under wrists.

937
02:14:18.079 --> 02:14:19.199
So heavy.

938
02:14:22.560 --> 02:14:38.880
Yet the same time sunlight and gentle.

939
02:15:03.079 --> 02:15:07.319
Fully sip now on.

940
02:15:10.000 --> 02:15:34.039
Your hands, your hands.

941
02:15:39.960 --> 02:15:42.760
So peaceful.

942
02:15:43.840 --> 02:15:44.800
In your hands.

943
02:16:03.640 --> 02:16:04.600
The sense of.

944
02:16:08.079 --> 02:16:09.840
Real pace.

945
02:16:21.600 --> 02:16:37.680
Just seems to feel so familiar when your hands relax deeply.

946
02:16:47.200 --> 02:17:06.799
Else I things.

947
02:17:38.680 --> 02:18:47.120
Things you think it taps, may attention let front your body.

948
02:19:00.559 --> 02:20:40.680
Counts, manue focus les like mysels and you're fives.

949
02:20:56.879 --> 02:20:57.600
And names.

950
02:21:01.639 --> 02:22:24.840
I relaxed, the cough muscles just shades how buzzie in

951
02:23:38.680 --> 02:23:58.920
the feathing a new faints so piece on circolm s

952
02:23:59.280 --> 02:25:02.120
pieceful circom so peaceful, sycom so peace f rea same

953
02:25:07.399 --> 02:25:22.079
piece fall calm love that.

954
02:25:22.520 --> 02:25:25.280
Deep relaxation.

955
02:25:25.799 --> 02:25:42.680
To spread your chest, your storm so RelA lets you

956
02:25:43.159 --> 02:26:04.239
go everything I'm gonna stock are counting down now from

957
02:26:04.319 --> 02:26:12.959
twenty down to one. You can imagine in a way

958
02:26:13.079 --> 02:26:19.159
it's like just walking down some steps and each step

959
02:26:19.520 --> 02:26:25.719
or twenty steps, and each step represents a level of comfort,

960
02:26:29.200 --> 02:26:35.159
each step represents a deepening.

961
02:26:36.680 --> 02:26:38.200
Of that comfort.

962
02:26:44.360 --> 02:26:50.040
And the furvies you walk down those steps to deeper

963
02:26:50.440 --> 02:28:46.680
and more relaxed you feel. So start in number twenty twenty, nineteen, eighteen, seventeen,

964
02:29:33.040 --> 02:33:40.239
sixteen three fourhhhhhhhh fi too well.

965
02:35:26.600 --> 02:37:58.760
Noh eight.

966
02:38:58.120 --> 02:40:36.159
Seven US up six.

967
02:41:51.000 --> 02:42:19.280
Five US.

968
02:45:03.040 --> 02:47:55.440
Using Now, as you focus on your eyes, we're gonna

969
02:47:55.559 --> 02:48:07.000
count down from ten down to one, focusing just on

970
02:48:07.159 --> 02:48:18.079
your eyes, your eyelids, the muscles around your eyes, your

971
02:48:18.200 --> 02:48:27.200
eye walls themselves, a whole area that makes up your eye.

972
02:48:38.159 --> 02:48:43.360
And as we count down from ten down to one,

973
02:48:45.959 --> 02:48:58.879
whilst focus in on your eyes, you become twice is

974
02:48:59.079 --> 02:49:10.959
relaxed with each number counting down that you may find

975
02:49:15.120 --> 02:49:20.879
the all you want to do is just drift off

976
02:49:21.239 --> 02:49:30.360
to sleep. And if that's what you want, then just

977
02:49:30.520 --> 02:49:43.600
allow yourself to do that. Now, focusing on your eyes,

978
02:49:45.719 --> 02:49:51.719
I'm going to begin counting down from ten down to one.

979
02:49:55.719 --> 02:49:56.239
Right now.

980
02:50:31.319 --> 02:52:49.200
Nine eighthhhh.

981
02:54:03.719 --> 02:55:20.840
Fie four.

982
02:56:28.440 --> 02:58:19.120
Three us.

983
02:58:23.399 --> 02:59:02.799
Us one.

984
02:59:09.159 --> 02:59:31.399
So counting down from ten to one, ten nine, eight, seven, six,

985
02:59:33.600 --> 02:59:40.000
five four three.

986
02:59:42.600 --> 02:59:45.719
Two one.

987
02:59:52.760 --> 02:59:55.639
And maybe that was a bit too quick in order

988
02:59:55.719 --> 02:59:59.559
to relax. Maybe it's a bit too fast for you

989
03:00:00.120 --> 03:00:09.639
to notice the calming of your body, maybe even a

990
03:00:09.719 --> 03:00:13.559
little bit of pressure there, like you're counting down from

991
03:00:13.639 --> 03:00:14.280
ten to one.

992
03:00:14.399 --> 03:00:15.799
Would you expect me to do?

993
03:00:16.120 --> 03:00:20.280
Man, expect me to just to go with floppy just

994
03:00:20.360 --> 03:00:29.760
because you're counting down. We could try it again, but

995
03:00:29.879 --> 03:00:35.680
this time I'll go a bit slower this time, as

996
03:00:35.760 --> 03:00:40.639
you focus on the whole of your body before we

997
03:00:40.879 --> 03:00:47.920
focus on your legs. Just notice how your body does

998
03:00:49.680 --> 03:01:03.239
start to feel more relaxed every number that I count

999
03:01:03.319 --> 03:02:01.760
down ten nine, eight, seven, six, five four three.

1000
03:02:36.120 --> 03:02:36.360
One.

1001
03:02:47.719 --> 03:02:53.399
I just notice how how you feel, generally, how your

1002
03:02:53.440 --> 03:03:08.280
body feels. It's not necessarily even about counting down from

1003
03:03:08.399 --> 03:03:16.040
ten to one. It's that space that you have, that

1004
03:03:18.680 --> 03:03:39.600
space between being active physically or mentally to just sitting

1005
03:03:39.840 --> 03:03:44.639
or lying down, just being there, not doing anything, not

1006
03:03:44.920 --> 03:03:51.920
saying anything, or needing to think about anything. So it

1007
03:03:52.079 --> 03:03:55.600
opens up a space, you know, a bit of a space,

1008
03:03:56.600 --> 03:04:06.440
a gap. And the more I came down from ten

1009
03:04:06.520 --> 03:04:13.879
to one, the bigger that gap becomes. So there's that

1010
03:04:14.120 --> 03:04:26.719
gap of calmness, of comfort, relaxation. It's a nice feeling,

1011
03:04:32.280 --> 03:04:40.959
and it moves those stresses or discomforts physically or emotionally,

1012
03:04:41.680 --> 03:04:42.760
moves them.

1013
03:04:44.319 --> 03:04:44.680
Away.

1014
03:04:51.440 --> 03:04:52.399
Allows you.

1015
03:04:55.120 --> 03:04:55.639
To just.

1016
03:04:58.639 --> 03:05:05.360
Slow down, someone to count again from ten down to one,

1017
03:05:05.760 --> 03:05:16.000
and notice that gap widening, the gap, And as it widens,

1018
03:05:16.079 --> 03:05:22.120
it's almost like the stress and attention falls into the

1019
03:05:22.200 --> 03:05:40.040
gap and gives you that distance, that space.

1020
03:05:42.440 --> 03:05:47.879
Now ten.

1021
03:05:52.239 --> 03:07:18.639
Nine, eight, seven, six, five, four three two.

1022
03:07:36.959 --> 03:07:37.239
One.

1023
03:07:49.079 --> 03:07:53.120
How did you work? Body feel.

1024
03:07:55.079 --> 03:07:55.280
Now?

1025
03:08:07.959 --> 03:08:23.200
Can you notice that you're feeling calmer there, feeling more

1026
03:08:23.680 --> 03:08:51.079
relaxed as we now focus on your legs, just your legs.

1027
03:09:07.079 --> 03:09:27.200
We're just gonna start with focusing on your thighs. Of course,

1028
03:09:27.319 --> 03:09:32.200
it's not the most exciting thing to be doing, because

1029
03:09:35.639 --> 03:09:38.319
I'm sure, like most of your body is not a

1030
03:09:38.440 --> 03:09:50.840
lot going on right now. Just focusing on the whole

1031
03:09:50.959 --> 03:09:57.319
of your thighs, the tops of your thighs, the sides

1032
03:09:57.520 --> 03:10:03.920
of your fighs, the bottoms of your thighs, your outer

1033
03:10:04.120 --> 03:10:09.200
thighs and your inner thighs, basically the whole of your

1034
03:10:09.280 --> 03:10:12.399
thigh that leads into your hip.

1035
03:10:16.200 --> 03:10:21.520
And it goes down to your knee joint.

1036
03:10:26.719 --> 03:10:33.920
Now this is a big area, it's a very heavy area.

1037
03:10:34.440 --> 03:10:40.399
It's very strong, probably the strongest muscles in your body

1038
03:10:41.120 --> 03:10:55.399
or in your thighs. But I don't think we perhaps

1039
03:10:57.440 --> 03:11:00.719
give enough attention to our thighs.

1040
03:11:06.639 --> 03:11:08.040
Perhaps we don't.

1041
03:11:09.399 --> 03:11:29.879
Acknowledge how important our thighs are to our lives, how

1042
03:11:30.000 --> 03:11:39.159
much they actually do for us all through our lives.

1043
03:11:46.280 --> 03:11:51.840
And it may seem to sound really weird, but I

1044
03:11:51.959 --> 03:11:57.959
think that all of our body parts, especially our thighs,

1045
03:11:58.959 --> 03:12:00.920
needs and Elsie.

1046
03:12:03.680 --> 03:12:06.399
A bit of love shown, a bit of.

1047
03:12:12.879 --> 03:12:25.600
The acknowledgement, thank you, gratitude for our thighs do for us.

1048
03:12:32.159 --> 03:12:37.760
And I know this may sound a bit strange. Maybe

1049
03:12:37.799 --> 03:12:40.840
you think, why am I? Surely I should be out

1050
03:12:40.920 --> 03:12:49.760
in the garden hugging a tree or something. Well, it's

1051
03:12:49.840 --> 03:12:53.079
hard to set a microphone up on a tree. That's

1052
03:12:53.120 --> 03:12:55.600
why I'm doing this indoors. Otherwise I would be outside

1053
03:12:55.639 --> 03:12:59.479
hugging a tree. I can't see the television from the tree.

1054
03:13:06.159 --> 03:13:10.440
If you move down to your knees gain such an

1055
03:13:10.520 --> 03:13:20.200
important part, and I think we don't necessarily I'll speak

1056
03:13:20.280 --> 03:13:25.959
for myself here, I don't necessarily appreciate.

1057
03:13:27.159 --> 03:13:28.719
All that my needs do for.

1058
03:13:28.799 --> 03:13:35.280
Me until I have a problem with my knee. It's occasionally,

1059
03:13:35.360 --> 03:13:40.319
if I ever, maybe i'll pash it, or it's aching

1060
03:13:40.479 --> 03:13:46.840
for some reason. It's then that I realize how much

1061
03:13:47.000 --> 03:13:50.639
it does. You know, the benefit of being able to

1062
03:13:51.559 --> 03:14:00.799
use my legs without any kind of physical discomfort is

1063
03:14:01.600 --> 03:14:10.360
a beautiful thing that's possibly not appreciated until it's temporarily removed.

1064
03:14:11.479 --> 03:14:18.479
You know that's comfort. But as you focus on your knees,

1065
03:14:20.639 --> 03:14:26.280
regardless of how your knees feel, you can have that

1066
03:14:26.559 --> 03:14:29.959
sense of gratitude.

1067
03:14:30.680 --> 03:14:33.280
And love to your knees for all that they do

1068
03:14:33.479 --> 03:14:33.680
for you.

1069
03:14:44.159 --> 03:14:47.280
And you can still have that attention on your thighs

1070
03:14:47.920 --> 03:14:53.959
and maybe notice how your thighs feel. Maybe you've noticed

1071
03:14:54.239 --> 03:15:11.399
that they are relaxing more deeply as you focus now

1072
03:15:13.280 --> 03:15:17.040
on the bottoms of your legs, your shins and your

1073
03:15:17.120 --> 03:15:26.040
calf muscles, the bones between your knees and your feet incorporate,

1074
03:15:26.120 --> 03:15:28.200
and of course your ankles.

1075
03:15:29.959 --> 03:15:30.920
So important.

1076
03:15:36.639 --> 03:15:41.399
Anyone that's had even like the slightest spray of an

1077
03:15:41.440 --> 03:15:49.559
ankle knows how much we take. Our ankles are, for granted,

1078
03:15:55.479 --> 03:15:57.440
and it's kind of strange in a way when you

1079
03:15:57.559 --> 03:16:03.159
think that. You know, logically, our wrists are a lot

1080
03:16:03.319 --> 03:16:08.120
thinner than the rest of our arms, which is okay,

1081
03:16:08.239 --> 03:16:11.959
it doesn't you can't see any problem with that because

1082
03:16:11.959 --> 03:16:18.000
we're just picking stuff up by our ankles so much

1083
03:16:18.280 --> 03:16:27.920
thinner than the rest of our legs. And from a

1084
03:16:28.000 --> 03:16:32.840
physics perspective or logical even it doesn't really make sense

1085
03:16:34.200 --> 03:16:41.559
that all this weight would ultimately be resting on your

1086
03:16:41.639 --> 03:16:56.680
ankles then leading to your feet, that thin area, thin bone. Yeah,

1087
03:16:56.760 --> 03:17:02.479
it does so much great work. Supports us, supports our

1088
03:17:02.559 --> 03:17:14.319
body for a lifetime, helps us to balance, It helps

1089
03:17:14.399 --> 03:17:27.040
you to get around and be mobile. And there's the

1090
03:17:27.120 --> 03:17:35.280
calf muscles. Of course, when I was younger, I couldn't

1091
03:17:35.280 --> 03:17:40.680
see the point in calf muscles didn't seem to do anything. Okay,

1092
03:17:41.799 --> 03:17:45.360
if I walked around on tiptoes, then my calf muscles

1093
03:17:45.399 --> 03:17:46.000
get some work.

1094
03:17:47.399 --> 03:17:48.719
But of course that's not true.

1095
03:17:48.879 --> 03:17:53.440
The calf muscles are being used whenever we use our legs,

1096
03:17:59.040 --> 03:18:11.639
and your shin there to protect your lower legs shaped

1097
03:18:11.680 --> 03:18:16.399
in a way, almost as a protector for the bone,

1098
03:18:24.000 --> 03:18:35.879
leading of course to your ankles and your feet. But

1099
03:18:36.000 --> 03:18:37.879
we're not going to focus on your feet. We're just

1100
03:18:37.959 --> 03:18:44.120
going to focus on the legs. And I realize, and

1101
03:18:44.280 --> 03:18:48.280
now that I've mentioned your feet, you'll probably focusing on

1102
03:18:48.440 --> 03:18:51.639
them anyway, So maybe I should focus on your feet

1103
03:18:51.680 --> 03:18:57.760
a little bit. You can have them in your awareness

1104
03:19:00.040 --> 03:19:03.639
the same as you have your thighs in your awareness.

1105
03:19:04.520 --> 03:19:08.319
Even though we haven't been focusing on your thighs for

1106
03:19:08.360 --> 03:19:19.360
a few minutes and be focusing on your ankles, there's

1107
03:19:19.399 --> 03:19:34.639
still that sensation of comfort in your thighs, and there's

1108
03:19:34.719 --> 03:19:43.959
that movement of energy because the thighs hold lots of

1109
03:19:44.000 --> 03:19:50.239
different sensations. Of course, there's the muscles, the big strong

1110
03:19:50.399 --> 03:20:02.399
muscles that we have in our thighs, but the skin

1111
03:20:04.319 --> 03:20:08.799
on the outside of the thighs, as in the outside

1112
03:20:08.840 --> 03:20:18.200
of all of our body, can be very sensitive, sensitive

1113
03:20:18.399 --> 03:20:31.360
to the touch, sensitive to temperature, and inside your thighs

1114
03:20:33.879 --> 03:20:38.639
the bones, there's the muscle, there's the blood, vessels, the

1115
03:20:38.879 --> 03:20:44.399
ar trees to all this stuff that inside your thighs.

1116
03:20:48.840 --> 03:20:52.200
I guess sometimes it'd be nice if you could actually

1117
03:20:52.239 --> 03:20:59.719
put your fingers inside your thighs and message. So you

1118
03:20:59.799 --> 03:21:03.360
can message on the outside, of course, but to be

1119
03:21:03.440 --> 03:21:06.600
able to get deep into the muscles and to be

1120
03:21:06.680 --> 03:21:11.799
able to just message inside your thighs, message in the

1121
03:21:11.920 --> 03:21:20.879
bones of your leg massage in or the veins, just

1122
03:21:21.120 --> 03:21:33.840
gently healing your thighs and you can move down message

1123
03:21:33.879 --> 03:21:39.399
and inside your knees. Just message in those bones, but

1124
03:21:39.559 --> 03:21:46.559
with healing fingertips, spreading that healing energy deep into the

1125
03:21:46.760 --> 03:21:56.120
choice of your knees. Of course, there's the back of

1126
03:21:56.319 --> 03:22:02.360
your your need and the inside crease where your knee is.

1127
03:22:04.040 --> 03:22:09.559
It's a very sensitive area. Very it feels very nice

1128
03:22:09.600 --> 03:22:14.200
when you stroke it. That might be because it's an

1129
03:22:14.239 --> 03:22:19.520
area that's not really touched very often. It's almost like

1130
03:22:19.600 --> 03:22:26.559
a hidden part, that crease in your legs. It's almost.

1131
03:22:28.559 --> 03:22:29.319
Like a part that.

1132
03:22:31.079 --> 03:22:42.319
Has a sensitivity, which is a little bit different. Of course,

1133
03:22:42.399 --> 03:22:52.879
it's protected by your legs. So you can imagine putting

1134
03:22:53.760 --> 03:23:03.600
your fingers into that crease in your legs, fold in

1135
03:23:03.719 --> 03:23:07.680
between your legs. You can just message with your fingertips.

1136
03:23:08.879 --> 03:23:15.639
Imagine your fingertips going inside message in the muscle tissue

1137
03:23:20.239 --> 03:23:26.440
you can cause field the bones of your knees, healing

1138
03:23:26.680 --> 03:23:39.360
through your fingertips, and then as you go down to

1139
03:23:39.440 --> 03:23:42.280
your calf muscles, and that's the part I'd like to

1140
03:23:42.319 --> 03:23:47.719
be able to really put my fingertips deep inside my

1141
03:23:47.920 --> 03:23:56.639
calf muscles, message in every single tissue of that muscle,

1142
03:23:58.239 --> 03:24:07.319
healing every part art and then doing the same for

1143
03:24:07.479 --> 03:24:18.200
my shins, massaging and generally stroking the bones, generally stroking them,

1144
03:24:19.120 --> 03:24:23.840
healing in a loving way because they deserve to be treated.

1145
03:24:26.879 --> 03:24:31.040
There's the precious bones that they are, because our legs

1146
03:24:31.079 --> 03:24:34.440
are so precious as in all the other parts of

1147
03:24:34.520 --> 03:24:42.680
our body, the more precious at any chul on the planet.

1148
03:24:51.239 --> 03:24:59.239
When you start to think about your legs in this way,

1149
03:25:03.799 --> 03:25:10.479
it can change your perspective. It might sound a bit

1150
03:25:13.520 --> 03:25:17.840
a bit silly to start with the idea of having

1151
03:25:18.719 --> 03:25:28.760
love for your legs, showing appreciation for your thighs, wanting

1152
03:25:28.840 --> 03:25:32.760
to be able to put your hands in your thighs,

1153
03:25:35.000 --> 03:25:41.360
massage the muscles and the bones, and to get your

1154
03:25:41.479 --> 03:25:49.479
fingers deep in there and releasing all tension, just to

1155
03:25:49.680 --> 03:25:59.120
show how much you care about your legs, how much

1156
03:25:59.200 --> 03:26:04.879
you care for or what your legs do for you regularly,

1157
03:26:07.280 --> 03:26:16.760
your knees, your cars, your ankles, the strength of your

1158
03:26:16.920 --> 03:26:25.000
ankles considering how thin they are compared to the rest

1159
03:26:25.079 --> 03:26:32.479
of your legs, especially your thighs. Yeah, they're so strong,

1160
03:26:34.000 --> 03:26:48.440
so flexible, absolutely amazing things. Your ankles are truly a

1161
03:26:48.600 --> 03:26:59.440
gift because of what they do for you, supporting all

1162
03:26:59.600 --> 03:27:06.520
that weight. Regardless of how what weight you are, even

1163
03:27:06.559 --> 03:27:11.079
if you only eat ate stone, there's still a lot

1164
03:27:11.120 --> 03:27:17.479
of weight for these little ankles. Now I am a

1165
03:27:17.600 --> 03:27:25.760
lot heavier than eight stone. Double down. Get my ankles

1166
03:27:27.559 --> 03:27:29.879
support my body all the time.

1167
03:27:33.639 --> 03:27:36.639
Whether they do give off a sigh of relief when

1168
03:27:36.680 --> 03:27:41.520
I sit down, that's my whole.

1169
03:27:41.360 --> 03:27:42.040
Legs though.

1170
03:27:45.440 --> 03:27:52.840
My feet, feet also go. My toes clap so happy.

1171
03:28:12.600 --> 03:28:21.799
Your legs really are amazing. And I know that talking

1172
03:28:21.879 --> 03:28:28.239
about talking about your legs is probably possibly among the

1173
03:28:28.360 --> 03:28:33.920
most most boring things I've ever heard anyone say. Possibly,

1174
03:28:36.799 --> 03:28:43.479
but boring or not, everything I said is true. Your

1175
03:28:43.639 --> 03:29:04.159
legs are amazing. Your legs deserve not just respect, They

1176
03:29:04.280 --> 03:29:05.840
deserve to relax.

1177
03:29:07.200 --> 03:29:07.600
Deeply.

1178
03:29:14.879 --> 03:29:18.239
They deserve to take some time out of the day

1179
03:29:20.440 --> 03:29:56.840
to just let go completely. Legs really can relax. And

1180
03:29:56.959 --> 03:30:00.920
because the legs are so such a most you know,

1181
03:30:01.159 --> 03:30:07.079
very important part of your body. When you relax, legs

1182
03:30:07.200 --> 03:30:14.399
the rest of your body also naturally follows in that

1183
03:30:18.159 --> 03:30:28.959
journey of comfort, Like I feel it in my hips.

1184
03:30:30.360 --> 03:30:37.479
My hips feel really loose, and also my lower back

1185
03:30:37.559 --> 03:30:44.159
as well. My lower back really feels it feels stretched,

1186
03:30:45.280 --> 03:30:48.319
even though I'm just sitting in a chair and there's

1187
03:30:48.440 --> 03:30:53.680
no stretching as far as I'm aware that I'm doing,

1188
03:30:54.639 --> 03:30:57.239
but it's almost as if the muscles are just relaxed

1189
03:30:57.280 --> 03:31:03.479
so much that there is actual stretch as the tension

1190
03:31:04.399 --> 03:31:25.639
has reduced a lot. And I'm now going to count

1191
03:31:25.719 --> 03:31:33.600
down from ten down to one, and you can continue

1192
03:31:35.440 --> 03:31:36.319
to fill.

1193
03:31:37.760 --> 03:31:39.520
Wonderfully relaxed.

1194
03:31:42.760 --> 03:32:01.959
Ten nine eight, seven, six, five.

1195
03:32:06.360 --> 03:32:10.520
Four three.

1196
03:32:14.319 --> 03:32:35.079
Two one relax. So I'm just going to count down

1197
03:32:36.600 --> 03:32:41.319
from five down to one. And as a countdown, if

1198
03:32:41.319 --> 03:32:48.399
you just focus on the numbers, just the numbers counting down,

1199
03:32:49.479 --> 03:32:58.600
and notice how you feel in this moment as you

1200
03:32:58.760 --> 03:33:06.280
hear the numbers counting down, knowing that those numbers counting

1201
03:33:06.360 --> 03:33:16.520
down represent you feeling calmer, not just in your body,

1202
03:33:16.680 --> 03:33:25.040
but also relaxing your mind. Just notice how you feel.

1203
03:33:25.920 --> 03:33:31.840
There's nothing to do, there's nothing to say, there's nothing

1204
03:33:31.959 --> 03:34:08.959
to think about. Starting with number five, four three two.

1205
03:34:14.760 --> 03:34:15.000
One.

1206
03:34:24.440 --> 03:34:36.280
Now as you notice the gradual letting go of the

1207
03:34:36.440 --> 03:34:44.079
tension in your body. You may also begin to notice

1208
03:34:44.200 --> 03:34:51.399
and be aware of how your mind is starting to

1209
03:34:52.760 --> 03:34:59.360
slow down. This is just a natural thing that happens.

1210
03:35:01.959 --> 03:35:07.159
It's not really a special procedure. It's just natural because

1211
03:35:07.239 --> 03:35:13.559
as your body relaxes, your mind also starts to relax.

1212
03:35:14.760 --> 03:35:15.959
And the more your.

1213
03:35:15.879 --> 03:35:19.079
Mind relaxes, the more your body relaxes. It's just a

1214
03:35:19.239 --> 03:35:31.799
continuous circle of relaxation. And is that calmness that comes

1215
03:35:31.959 --> 03:35:39.159
from relative quietness. You know, even even if this background

1216
03:35:39.440 --> 03:35:46.040
sounds either your side or mine, it's still going to

1217
03:35:46.200 --> 03:35:51.920
be quite calm. You know, you haven't got the television on,

1218
03:35:52.520 --> 03:35:56.719
there's no music in the background, unless you're listening to

1219
03:35:56.840 --> 03:36:04.520
the recorded with music. Of course, you're very likely not

1220
03:36:04.639 --> 03:36:06.680
going to be sitting in a room with other people.

1221
03:36:07.600 --> 03:36:12.239
Of course you might be, but generally it's more ideal

1222
03:36:12.360 --> 03:36:17.360
if you can do this on your own, so no distractions,

1223
03:36:23.520 --> 03:36:36.479
and when you stop thinking about stuff, relaxation automatically rises.

1224
03:36:38.840 --> 03:36:49.559
A sense of comfort starts to grow, and without trying

1225
03:36:49.639 --> 03:36:58.520
to build it up into something fantastical or something magical,

1226
03:37:00.639 --> 03:37:10.840
this is just a natural process, something that's easy to accomplish.

1227
03:37:13.639 --> 03:37:18.000
In fact, it's almost you know, the sense of relaxing

1228
03:37:18.840 --> 03:37:24.600
completely happens really when you put no effort into it.

1229
03:37:25.600 --> 03:37:31.280
It's not something that you can really force. It's something

1230
03:37:31.440 --> 03:37:42.200
that happens naturally. And part of the process of this

1231
03:37:42.479 --> 03:37:54.440
recording and others is simply two allow you to take

1232
03:37:54.520 --> 03:37:58.399
advantage of this space.

1233
03:38:00.680 --> 03:38:04.920
This time, to just.

1234
03:38:09.079 --> 03:38:16.639
Let go, to just be here, to be in tune

1235
03:38:20.319 --> 03:38:32.440
with how you feel, yet with the intention of wanting

1236
03:38:32.719 --> 03:38:44.799
to relax deeply and maybe even to fall asleep, depending

1237
03:38:45.040 --> 03:38:51.280
on what it is that you wish for yourself in

1238
03:38:51.399 --> 03:39:07.559
this moment. As we know, relaxing is the majority of

1239
03:39:07.680 --> 03:39:12.239
the process of falling asleep. The actual falling asleep part

1240
03:39:12.520 --> 03:39:20.719
is the tiny bit at the end. The deeper relaxed

1241
03:39:21.079 --> 03:39:42.600
you become, the easier you find yourself drifting. But you

1242
03:39:42.680 --> 03:39:49.680
can also if you choose stay focused on my voice

1243
03:39:51.399 --> 03:40:22.920
and really enjoy the process gradually relaxing each muscle in

1244
03:40:23.079 --> 03:40:50.360
your body effortlessly and just observing the sensation of letting

1245
03:40:50.559 --> 03:41:06.159
go completely. This time, I'm going to count from six

1246
03:41:07.200 --> 03:41:19.840
down to one. You can notice your mind calming down

1247
03:41:20.280 --> 03:41:32.079
more with each number that you hear me say, naturally,

1248
03:41:33.120 --> 03:44:14.680
feeling calm and slow and peaceful sex fivehhhhhhh, four three one.

1249
03:44:35.799 --> 03:44:45.399
Being aware of how your mind to slowed right down,

1250
03:44:48.639 --> 03:45:11.719
sinking deeply into relaxation. And as you focus on your.

1251
03:45:11.719 --> 03:45:12.399
Mind, you.

1252
03:45:15.920 --> 03:45:25.159
May notice that there are some thoughts still there, maybe

1253
03:45:25.319 --> 03:45:35.120
some stubborn thoughts that for some reason perhaps need your attention.

1254
03:45:42.120 --> 03:45:43.360
Something you can do is.

1255
03:45:48.920 --> 03:46:01.440
Send love to those thoughts. Sprinkle those thoughts with love,

1256
03:46:03.200 --> 03:46:09.319
my little petals from a flower. Just sprinkle it over them, petals,

1257
03:46:09.399 --> 03:46:17.239
feel good love towards those thoughts. To let those thoughts murder.

1258
03:46:19.479 --> 03:46:24.920
You're not abandon the number, You just need them. You

1259
03:46:25.079 --> 03:46:36.799
require them to just calm down, slow down, quiet down.

1260
03:46:40.479 --> 03:46:40.879
For now.

1261
03:46:48.760 --> 03:46:53.799
So as you focus on those remaining thoughts. As we

1262
03:46:53.959 --> 03:46:59.200
count down this time from seven down to one. With

1263
03:46:59.319 --> 03:47:13.239
each number, just imagine sprinkling those flower petals of love, kindness,

1264
03:47:14.840 --> 03:47:26.680
gratitude over those thoughts, which will allow them to just

1265
03:47:28.120 --> 03:47:43.120
melt away and relax deeply. With every number, those thoughts

1266
03:47:43.239 --> 03:48:38.680
will become more and more relaxed. Starting with the seven, six, five.

1267
03:48:51.639 --> 03:49:18.440
Four three.

1268
03:50:09.719 --> 03:50:09.959
One.

1269
03:50:26.600 --> 03:50:27.680
How let you now.

1270
03:50:31.840 --> 03:50:53.040
Notice how relaxed you're feeling in your body. We're going

1271
03:50:53.159 --> 03:51:06.840
to focus on your hands, because the more relaxed your

1272
03:51:07.000 --> 03:51:13.920
hands are, the more relax your body and mind are

1273
03:51:29.079 --> 03:51:40.680
there's you focus on your hands and your fingers. There's

1274
03:51:40.719 --> 03:51:46.040
nothing needed to be done. There's no clenching of fists

1275
03:51:46.360 --> 03:51:57.440
or dents in the fingers or anything like that. It's

1276
03:51:57.719 --> 03:52:12.319
just noticing, focusing on your hands, noticing how they feel.

1277
03:52:26.920 --> 03:52:37.079
Because the more relaxed do your hands feel, the calmer

1278
03:52:37.280 --> 03:52:48.559
your mind feels, and the more comforts you feel throughout

1279
03:52:48.920 --> 03:52:49.520
your body.

1280
03:52:55.440 --> 03:52:58.319
Jee me.

1281
03:53:00.840 --> 03:53:43.959
Have already noticed you mind is starting to drift quick said,

1282
03:53:48.040 --> 03:53:57.360
just on your hands and fingers, allowing.

1283
03:53:57.399 --> 03:53:59.360
Them cheat.

1284
03:54:01.280 --> 03:54:12.639
Experience. Are real deepening of that relaxation in your hands

1285
03:54:12.760 --> 03:54:39.280
and fingers, more more relaxed. With each number from eight

1286
03:54:41.760 --> 03:54:53.879
down to one, you can almost feel that healing and

1287
03:54:54.120 --> 03:55:14.479
relaxing energy spreading into your hands and fingers, becoming relaxing

1288
03:55:17.600 --> 03:55:31.799
with each number you hear, going down eight down to one,

1289
03:55:36.120 --> 03:55:47.399
drifting drifting again starting with.

1290
03:55:51.959 --> 03:58:27.440
Number ah, seven, four, three.

1291
03:59:47.000 --> 03:59:56.319
Just being here now, nothing to think about, nothing to do,

1292
03:59:57.920 --> 04:00:11.879
nothing to say, and everything just feels calmer. And this

1293
04:00:12.159 --> 04:00:19.719
is your natural state of being. This is how you

1294
04:00:20.040 --> 04:00:26.280
just normally feel when you take away all of that

1295
04:00:26.719 --> 04:00:28.079
other stuff.

1296
04:00:30.159 --> 04:00:31.000
That we add.

1297
04:00:32.559 --> 04:00:44.159
You know, thinks like stress and worry in and overthinking, anxiety, tension,

1298
04:00:48.399 --> 04:00:50.639
just generally thinking about stuff.

1299
04:00:52.879 --> 04:00:56.000
You take that away, which is what we do.

1300
04:00:56.760 --> 04:00:57.840
What we do now.

1301
04:01:04.079 --> 04:01:15.360
You're left with a real sense of peacefulness, which comes

1302
04:01:15.479 --> 04:01:24.799
to you very quickly because ultimately it's just a feeling,

1303
04:01:29.200 --> 04:01:37.000
a feeling and comfort. It's almost as if you'd gone

1304
04:01:37.040 --> 04:01:45.520
inside yourself and you've found a special place where everything

1305
04:01:48.920 --> 04:01:57.159
is peaceful, a place where you can film relaxed and

1306
04:01:57.360 --> 04:02:06.159
you're natural sense of comfort, a place where you can

1307
04:02:06.280 --> 04:02:15.719
be you, where you can accept yourself and who you are,

1308
04:02:18.159 --> 04:02:24.239
in the place where you're not trying to please anybody else,

1309
04:02:24.799 --> 04:02:37.520
in a place where you can actually not just love yourself,

1310
04:02:37.639 --> 04:02:43.079
but in some ways more importantly, you can like yourself,

1311
04:02:45.600 --> 04:03:02.879
appreciate who you are, a sense of gratitude. He's in

1312
04:03:03.000 --> 04:03:14.239
the air around you. That's also a place where you

1313
04:03:16.559 --> 04:03:24.520
can actually feel the healing energy soaking into your body.

1314
04:03:31.200 --> 04:03:43.520
Healing energy soaking into your body. The healing energy spreads

1315
04:03:44.520 --> 04:03:55.680
through your veins, traveling to each every single part of

1316
04:03:55.840 --> 04:04:05.639
your body, and you start to realize that actually that

1317
04:04:05.959 --> 04:04:14.680
healing energy it's not just entered into your brain, it's

1318
04:04:14.799 --> 04:04:26.719
become part of your brain, and the spinal fluid is

1319
04:04:26.840 --> 04:04:37.760
now mixed with healing energy, not just allowing you to

1320
04:04:38.120 --> 04:04:45.719
feel so much more relaxed and healthy in this moment,

1321
04:04:50.200 --> 04:04:59.639
but also you start to realize that actually, what's happening

1322
04:05:00.079 --> 04:05:11.120
out without healing relaxing energy spreading through your body's actually

1323
04:05:11.559 --> 04:05:21.760
changing your life. It's actually changing the way you're going

1324
04:05:21.879 --> 04:05:28.639
to feel not just now, but tomorrow and the next day.

1325
04:05:30.559 --> 04:05:38.040
As your health improves, not just your physical health, but

1326
04:05:38.200 --> 04:05:45.600
your mental health. Things that used to bother you in

1327
04:05:45.719 --> 04:05:53.280
the past, for some reason, no longer have the effect

1328
04:05:53.799 --> 04:06:02.719
that they used to, because somethings change deep within you.

1329
04:06:07.799 --> 04:06:14.200
Maybe things that used to cause you to feel anger

1330
04:06:18.040 --> 04:06:28.159
no longer have that power to control you the way

1331
04:06:28.200 --> 04:06:36.239
they seem to be able to before. As you realize

1332
04:06:37.280 --> 04:06:49.680
that you're the one who decides what affects you, you're

1333
04:06:50.200 --> 04:06:59.920
the one who decides to feel relaxed and calm when

1334
04:07:01.000 --> 04:07:02.000
you choose.

1335
04:07:05.239 --> 04:07:06.280
To enjoy.

1336
04:07:07.520 --> 04:07:23.040
Noticing these natural developments of healing continuing to grow and

1337
04:07:23.239 --> 04:07:34.520
improve your life day by day, including of course, your

1338
04:07:34.639 --> 04:07:52.040
ability to relax so much easier than sleeping. It's the

1339
04:07:52.159 --> 04:08:02.959
most natural thing in the world to you, because falling

1340
04:08:03.079 --> 04:08:11.520
asleep is something that you've done so many times in

1341
04:08:11.680 --> 04:08:18.799
your life, and you know that you were born, as

1342
04:08:18.879 --> 04:08:25.239
we all were, with the ability to fall asleep naturally.

1343
04:08:29.479 --> 04:08:40.159
We were born with that ability to just drift off

1344
04:08:40.920 --> 04:08:54.040
into a deep, healing sleep. Even when we're kids, sometimes

1345
04:08:54.159 --> 04:08:58.559
will fall asleep and we don't even want to try

1346
04:08:58.680 --> 04:09:02.920
to think of stay away. Maybe it's a birthday in

1347
04:09:02.959 --> 04:09:07.120
the morning, or it's Christmas or holiday or something we

1348
04:09:07.280 --> 04:09:09.719
look forward to. We don't want to go to sleep.

1349
04:09:11.959 --> 04:09:16.920
But the more we want to stay awake, the more

1350
04:09:17.159 --> 04:09:24.879
we just start to drift. And the more you fights

1351
04:09:25.040 --> 04:09:29.040
drifting or we try to stop yourself and drifting asleep,

1352
04:09:31.159 --> 04:09:42.200
the deeper and stronger that drifting becomes. Because we're born

1353
04:09:43.200 --> 04:09:49.040
not just with the need to relax deeply and to

1354
04:09:49.239 --> 04:09:58.959
naturally fall asleep, but it's our birth right, it's part

1355
04:09:59.000 --> 04:10:09.799
of our DNA, and sometimes as we get older in life,

1356
04:10:11.159 --> 04:10:24.879
perhaps at times we have forgotten relaxing completely. It's not

1357
04:10:25.079 --> 04:10:49.479
only a wonderfully pleasant experience, it's also really easy. It's

1358
04:10:49.879 --> 04:10:56.959
very very easy to let go, because that's all it.

1359
04:10:57.079 --> 04:10:57.799
Is, is just.

1360
04:11:01.319 --> 04:11:12.760
Deciding to let go. And when you press the play

1361
04:11:12.840 --> 04:11:23.079
button on my recordings, you have given permission for my

1362
04:11:23.360 --> 04:11:31.440
voice to relation. When you press that play button.

1363
04:11:32.440 --> 04:11:33.319
You have given me.

1364
04:11:33.440 --> 04:11:45.159
Permission for my words to effect you in a positive,

1365
04:11:48.559 --> 04:12:07.280
only a positive way, opening up your mind to useful

1366
04:12:08.920 --> 04:12:25.319
and healing suggestions that can have such an amazing effect

1367
04:12:28.159 --> 04:12:39.520
on how you feel right now, as well as those

1368
04:12:39.920 --> 04:12:49.440
changes that continue long after the recording ends, those changes

1369
04:12:50.280 --> 04:13:04.000
within you that continue to flourish and grow, transforming your

1370
04:13:04.120 --> 04:13:17.000
life in a positive, beautiful way, allowing you to move

1371
04:13:18.319 --> 04:13:23.639
forward in your life in the direction that you choose

1372
04:13:25.159 --> 04:13:41.319
for yourself. And this feeling, this feeling that you can

1373
04:13:41.479 --> 04:14:05.879
experience a safety, comfort, calmness. This feels so nice. It's

1374
04:14:06.040 --> 04:14:20.200
such a healthy place to be, and that positivity prows

1375
04:14:21.520 --> 04:14:22.040
within you.

1376
04:14:27.840 --> 04:14:30.639
Eat and every day.

1377
04:14:33.520 --> 04:14:43.280
Moving forward, you're going to find that you're more relaxed

1378
04:14:45.639 --> 04:14:58.000
physically and in your mind is more relaxed. And it's

1379
04:14:58.079 --> 04:15:03.600
not that you're thinking slowly, it's just that your mind

1380
04:15:03.719 --> 04:15:15.559
will be less clogged up with unnecessary negativity, because from

1381
04:15:15.680 --> 04:15:25.959
now on, your mind rejects negativity. From now on, you're

1382
04:15:26.040 --> 04:15:36.840
going to start noticing when negativity arises, and you can

1383
04:15:37.040 --> 04:15:50.959
just say stop, stop, and that negativity will turn around

1384
04:15:51.559 --> 04:16:10.959
and leave you alone. Stop and then negativity would disappear.

1385
04:16:19.079 --> 04:16:25.559
And that you notice that you feel way more relaxed

1386
04:16:27.000 --> 04:16:28.959
than you probably expected.

1387
04:16:35.120 --> 04:16:36.239
You can now.

1388
04:16:39.600 --> 04:16:45.440
Congratulate yourself because you are the person that has done this.

1389
04:16:47.200 --> 04:16:52.680
You are the one that has opened your mind up

1390
04:16:53.360 --> 04:17:01.360
to the simple facts that you can feel more relaxed

1391
04:17:01.520 --> 04:17:11.159
in your body and in your mind. You've opened your

1392
04:17:11.319 --> 04:17:16.760
mind up to the birthright of being able to just

1393
04:17:19.479 --> 04:17:34.319
fall asleep easily when you choose. And that's a nice feeling.

1394
04:17:35.920 --> 04:17:46.000
Don't you think it feels nice? Doesn't it? To feel calm?

1395
04:17:47.680 --> 04:17:52.280
All that healing energy is spreading through your body in

1396
04:17:52.440 --> 04:18:08.440
your mind to spend time a special place where negativity

1397
04:18:09.959 --> 04:18:22.840
can no longer enter. Negativity is banned, It's barred, it's

1398
04:18:22.920 --> 04:18:29.559
not allowed entry. Doesn't it doesn't. This doesn't deserve to

1399
04:18:29.680 --> 04:18:38.799
be here, doesn't belong here. Negativity has no place in

1400
04:18:39.000 --> 04:18:55.520
your life, which makes room for more comfort, more healing,

1401
04:18:57.719 --> 04:19:23.079
more relaxation, more peace. It feels nice, doesn't it?

1402
04:19:24.920 --> 04:19:29.079
Just let go.

1403
04:19:31.040 --> 04:19:50.920
With everything. I'm gonna count down now from twenty down

1404
04:19:51.000 --> 04:19:57.760
to one. You can continue to relax.

1405
04:19:59.399 --> 04:19:59.920
The future.

1406
04:20:00.159 --> 04:20:14.360
Choose, you can drift to sleep with every number hear

1407
04:20:14.520 --> 04:20:26.079
me say, you can fill twice as relaxed, or if

1408
04:20:26.120 --> 04:21:27.760
you choose, you can fill twice sleeping Now twenty nineteen, eighteen, seventeen, sixteen, fifteen.

1409
04:21:33.360 --> 04:21:36.079
Fourteen.

1410
04:21:43.799 --> 04:22:09.079
Thirteen, twoeve eleven ten.

1411
04:22:16.600 --> 04:22:25.399
Nine eight.

1412
04:22:32.600 --> 04:23:35.840
Seven six five h This is your time to just

1413
04:23:35.959 --> 04:23:50.639
take a break, your time to relax, to allow your

1414
04:23:50.959 --> 04:24:07.680
mind to slow down, HM, to give yourself permission to

1415
04:24:07.840 --> 04:24:22.399
take a break from everything. Endure the only person that

1416
04:24:22.600 --> 04:24:28.520
can make that decision. You're the only person that can

1417
04:24:28.600 --> 04:24:48.280
actually tell your mind to just relax, to just take

1418
04:24:48.399 --> 04:25:01.600
some time off so that you can focus on your body,

1419
04:25:02.559 --> 04:25:17.520
getting in touch with how you feel physically, and in

1420
04:25:17.600 --> 04:25:25.360
the process of this body scan, where you focus on

1421
04:25:25.559 --> 04:25:35.680
different parts of your body, those parts that you focus

1422
04:25:35.799 --> 04:25:47.559
on and observe. Even though you're not purposely requesting for

1423
04:25:47.719 --> 04:25:53.760
those parts of your body to relax, it's kind of expected.

1424
04:25:55.319 --> 04:26:00.920
You expect when you listen to my voice to feel

1425
04:26:01.879 --> 04:26:15.600
more relaxed naturally, because when you're listening to me, your

1426
04:26:15.680 --> 04:26:27.959
attention is focused on my words, and as my words

1427
04:26:28.879 --> 04:26:39.079
guide you to focus on those parts of your body,

1428
04:26:42.879 --> 04:27:05.000
your focus increases, which actually calms your mind. And when

1429
04:27:05.079 --> 04:27:24.399
your mind calms down, your body relaxes. And when your

1430
04:27:24.479 --> 04:27:48.280
body calms down, your mind relaxes. And even though I've

1431
04:27:48.399 --> 04:27:57.239
not really started to focus on your body, you can

1432
04:27:57.879 --> 04:28:13.239
already feel that healing energy spreading through your body, pushing

1433
04:28:13.520 --> 04:28:27.719
out stress and tension, healing all the parts of your body,

1434
04:28:29.680 --> 04:28:31.399
including your skin.

1435
04:28:32.200 --> 04:28:39.079
Your bones, your blood, all of your organs inside your body,

1436
04:28:40.520 --> 04:28:47.280
all of the muscles, all of the fat, all of everything,

1437
04:28:49.120 --> 04:28:51.079
every hair on your body.

1438
04:28:53.000 --> 04:29:04.319
Is filled with that healing energy. And when your brain

1439
04:29:08.959 --> 04:29:24.079
fills with that he the energy, the feeding of comfort relaxation.

1440
04:29:27.079 --> 04:29:37.879
Increases deeply, increases.

1441
04:29:43.479 --> 04:29:57.200
In a way that your mind starts to fill perhaps

1442
04:29:58.079 --> 04:30:09.799
drowsing because it's not needed, and it may.

1443
04:30:10.120 --> 04:30:14.959
Start to drift.

1444
04:30:23.319 --> 04:30:25.239
If that's what's needed.

1445
04:30:28.399 --> 04:30:30.000
So if you're listening to this.

1446
04:30:32.079 --> 04:30:36.319
And what you need is deep relaxation, that's what you get.

1447
04:30:38.520 --> 04:30:39.959
If what you need is.

1448
04:30:41.639 --> 04:30:48.639
To fall asleep naturally and easily, that's your mind drifts.

1449
04:30:51.159 --> 04:30:54.680
That's also for what happened.

1450
04:31:00.120 --> 04:31:07.600
Case. By pressing a play button on the podcast and

1451
04:31:07.920 --> 04:31:14.920
listening to me give permission your body and your mind.

1452
04:31:17.959 --> 04:31:27.000
In fact, you give the command to your body and

1453
04:31:27.120 --> 04:31:29.360
your mind to relax.

1454
04:31:32.559 --> 04:31:41.319
Deeply and to drift off to sleep if that's what

1455
04:31:41.719 --> 04:31:43.159
you want.

1456
04:31:46.360 --> 04:31:47.000
Or need.

1457
04:31:54.440 --> 04:31:59.799
Them. As I focus on the different parts of your.

1458
04:32:05.079 --> 04:32:05.639
You may.

1459
04:32:07.040 --> 04:32:14.600
Start to just drift and then you come back again

1460
04:32:15.680 --> 04:32:19.680
and you hear me talkin and I'm focusing on a

1461
04:32:20.000 --> 04:32:21.639
different part of your body.

1462
04:32:27.399 --> 04:32:28.040
You may.

1463
04:32:29.959 --> 04:32:38.879
Find yourself drifting, be able to realize you're drifting. Until

1464
04:32:38.920 --> 04:32:45.440
you stop drifting, you're a love again to my voice.

1465
04:32:46.920 --> 04:32:52.760
Focusing on a different part of your body starts to

1466
04:32:52.920 --> 04:33:03.760
relax on deeper because I drifting. It's basically here already

1467
04:33:06.080 --> 04:33:15.880
in the sleep zone. That the more you drift, the

1468
04:33:16.159 --> 04:33:26.520
longer you drift, the longer you drift. Eventually that drifting

1469
04:33:26.759 --> 04:33:38.599
continues into sleep, and that's the last you remember until

1470
04:33:38.639 --> 04:33:47.639
you wake up in your own time. When you experience

1471
04:33:47.919 --> 04:33:55.560
the right amount of sleep. Fear because when you do

1472
04:33:57.439 --> 04:34:08.439
and if you do fall asleep, it's extremely pleasant, so relaxing,

1473
04:34:11.520 --> 04:34:14.560
so deep healing.

1474
04:34:16.599 --> 04:34:16.959
Sleep.

1475
04:34:27.119 --> 04:34:35.759
I feel so nice to relaxes your own body and mind.

1476
04:34:39.880 --> 04:34:48.400
You feel that hearing energy is spreading through you, relaxing,

1477
04:34:48.680 --> 04:35:13.400
use so deeply. Rea, take by, start to focus on

1478
04:35:13.599 --> 04:35:23.319
your eyes, moving down.

1479
04:35:26.040 --> 04:35:36.520
To joe, down to back.

1480
04:35:36.520 --> 04:36:56.400
Your shoulders, ms, chest, stupid.

1481
04:36:47.840 --> 04:37:44.240
Naps, your ex, your faint, your jos spreading grimeside your body,

1482
04:37:46.159 --> 04:37:58.319
feeling you up. Now, let's focus again parts of your body,

1483
04:38:03.080 --> 04:38:12.919
focusing this time on your forehead, now on your mouth,

1484
04:38:14.159 --> 04:38:34.439
your lips, your tongue, a whole of your mouth. Focusing

1485
04:38:35.840 --> 04:38:45.759
on your fingers. Maybe you could move your fingers a

1486
04:38:45.799 --> 04:38:57.319
little bits. You can focus on each one individually, both

1487
04:38:57.439 --> 04:39:04.360
hands and even though if you focus on both of

1488
04:39:04.439 --> 04:39:10.479
your hands now it almost seemed to just melt into one.

1489
04:39:15.759 --> 04:39:23.360
Where is your right hand starting left hand and a

1490
04:39:23.560 --> 04:39:28.360
masked as if just mixed together.

1491
04:39:33.880 --> 04:39:44.720
Now focusing on your knees, just noticing how your knees

1492
04:39:44.959 --> 04:40:16.639
help now focusing your coopers, focusing by flowers, just absurd,

1493
04:40:18.919 --> 04:40:20.080
the failing.

1494
04:40:22.319 --> 04:40:54.400
Of your helpers. Now focusing. I'm sorry to back your neck.

1495
04:41:40.880 --> 04:43:07.040
Oopsis. It's a curse shops. As I just said, now.

1496
04:43:09.799 --> 04:43:28.720
You too, what you faint? You tis.

1497
04:43:31.040 --> 04:43:35.919
Feel now.

1498
04:44:06.759 --> 04:44:40.439
Ninety sent high exire body fails not to sin, your

1499
04:44:40.720 --> 04:45:32.560
mind fails now letting go, letting go, letting go everything,

1500
04:45:40.840 --> 04:46:00.319
letting go, letting go, let's go, h.

1501
04:46:05.880 --> 04:46:15.959
Everything ever thing.

1502
04:46:22.200 --> 04:46:25.880
I'm going to start now, And I'd like you just,

1503
04:46:26.080 --> 04:46:28.279
first of all, just to see yourself.

1504
04:46:29.360 --> 04:46:30.240
Lying down.

1505
04:46:31.639 --> 04:46:37.200
On their message table, lying on your front. Your head

1506
04:46:37.279 --> 04:46:45.720
is supported, your arms are supported, and you feel comfortable,

1507
04:46:46.240 --> 04:46:55.400
and breathing is really easy, and you feel you feel

1508
04:46:55.479 --> 04:46:58.840
confident in how you look as well, So there's none

1509
04:46:58.880 --> 04:47:05.159
of that issue of body problems or shyness because I'm

1510
04:47:05.200 --> 04:47:13.319
a professional and this is a therapy session, so none

1511
04:47:13.360 --> 04:47:20.360
of that stuff matters on whatsoever. This is about you.

1512
04:47:23.240 --> 04:47:29.000
This is about how you feel and how you can

1513
04:47:30.479 --> 04:47:36.080
enjoy that sense of comfort and relaxation that comes from

1514
04:47:37.479 --> 04:47:43.639
letting go and allowing my hands my fingers to relax

1515
04:47:43.759 --> 04:47:55.119
you by messaging your body. So I want to start

1516
04:47:55.200 --> 04:47:59.919
off just by placing my hands on a back of

1517
04:48:00.159 --> 04:48:05.040
your head, just gently, just so you can feel my

1518
04:48:05.240 --> 04:48:13.759
hands feel like really on you. So you can maybe

1519
04:48:13.799 --> 04:48:15.919
feel the warmth of my hands on the back of

1520
04:48:16.040 --> 04:48:21.959
your head. With my hands to the side of your head,

1521
04:48:22.959 --> 04:48:29.520
not pressing, but just holding there very gently, maybe over

1522
04:48:29.599 --> 04:48:33.279
your ears, and a little bit on your face, just

1523
04:48:33.400 --> 04:48:40.159
so you can feel my hands so you can become accustomed.

1524
04:48:41.200 --> 04:48:41.599
To them.

1525
04:48:50.240 --> 04:48:52.439
And now put my hands on the back of your

1526
04:48:52.479 --> 04:48:59.840
head again and gently let them slide down onto the

1527
04:49:00.000 --> 04:49:16.959
back of your neck. You can feel my hands gently

1528
04:49:17.200 --> 04:49:24.159
stroking the back of your neck to start with, just

1529
04:49:24.200 --> 04:49:28.279
so you can get used to the feeling of my

1530
04:49:28.439 --> 04:49:36.439
hands on your skin, get accustomed to realize that you're

1531
04:49:36.560 --> 04:49:46.560
safe and it's all good. It's all fine, and I'm

1532
04:49:46.560 --> 04:49:50.799
going to start gently messaging the muscles in the back

1533
04:49:50.840 --> 04:50:06.560
of your neck with both hands. And this is a

1534
04:50:06.680 --> 04:50:13.680
very trusting situation really, because our necks is so fragile

1535
04:50:15.000 --> 04:50:18.400
and to have someone have their hands around your neck

1536
04:50:19.200 --> 04:50:24.560
in that way can sometimes be problematic for people, which

1537
04:50:24.639 --> 04:50:28.959
is why massages are quite good, because it allows you

1538
04:50:29.080 --> 04:50:43.159
to relax and to get in touch with trust, to

1539
04:50:43.279 --> 04:50:55.840
feel peaceful and calm. There's a massage the sides of

1540
04:50:55.959 --> 04:51:03.840
your neck, gently moving from the bottom of your neck

1541
04:51:05.560 --> 04:51:08.040
if you would be sort of near where your shoulders start,

1542
04:51:08.119 --> 04:51:14.799
I guess all the way up to your jaw, your

1543
04:51:14.880 --> 04:51:21.400
ears kind of area the side of your neck. Of course,

1544
04:51:21.400 --> 04:51:23.919
it's a lot longer than the front of your neck.

1545
04:51:36.959 --> 04:51:44.000
The message in the back of your neck, especially that

1546
04:51:44.240 --> 04:51:53.680
area where perhaps we hold tension, and there's that area's message.

1547
04:51:54.040 --> 04:51:58.119
You can actually feel a sense of release in the

1548
04:51:58.200 --> 04:52:06.080
back of your neck and maybe you can breathe it

1549
04:52:06.200 --> 04:52:12.119
out as well. Notice how it feels. Notice how you feel.

1550
04:52:22.000 --> 04:52:25.639
They're moving down to that area between your neck and

1551
04:52:25.720 --> 04:52:35.840
your shoulders, that muscle area, starting to message that area

1552
04:52:35.919 --> 04:52:40.240
on both sides. I mean, this would be the area

1553
04:52:40.360 --> 04:52:42.919
that a lot of people would message if they were

1554
04:52:43.000 --> 04:52:47.919
going to give you like a shoulder message, even that's

1555
04:52:48.319 --> 04:52:51.720
not technically the shoulders, but it's all the muscles that

1556
04:52:51.919 --> 04:52:58.080
lead to the shoulders from the neck and a game

1557
04:52:58.240 --> 04:53:05.240
that can hold tension and stress. And when messaged, sometimes

1558
04:53:05.319 --> 04:53:12.319
a nice deep message is useful, and you decide how

1559
04:53:12.520 --> 04:53:30.479
deep that message is, and just allow my knuckles just

1560
04:53:30.599 --> 04:53:34.720
to dig in to get to those muscles and to

1561
04:53:34.959 --> 04:53:47.400
ready relaxed all the time being firm yet gentle with it,

1562
04:53:59.479 --> 04:54:05.919
and just stroking down the area to your actual shoulders,

1563
04:54:08.240 --> 04:54:11.159
moving to the muscles of your shoulders.

1564
04:54:16.639 --> 04:54:21.599
And maybe initially just pulling up the shoulders.

1565
04:54:21.119 --> 04:54:24.479
A little bit off the table, just to give you

1566
04:54:24.560 --> 04:54:34.959
a little bit of a stretch, but very gently. And

1567
04:54:35.080 --> 04:54:37.599
you've got the muscles at the front of your shoulders,

1568
04:54:38.360 --> 04:54:49.319
the sides and the back. Again, this is a part

1569
04:54:49.479 --> 04:54:54.880
that can really take quite a bit of pressure, quite

1570
04:54:54.880 --> 04:55:01.479
a bit of needing it if you wish.

1571
04:55:02.360 --> 04:55:06.400
To release the tension.

1572
04:55:08.000 --> 04:55:14.119
To really get into those muscles, and you can let

1573
04:55:14.159 --> 04:55:20.680
your fingers in there make you feel really nice. Sometimes

1574
04:55:20.680 --> 04:55:27.720
it's just being stroked gently or being massaged quite strongly

1575
04:55:31.520 --> 04:55:40.799
can all be beneficial to the real oversation with the

1576
04:55:40.919 --> 04:55:54.400
muscles in your shoulders. Now to move down your arms,

1577
04:56:01.000 --> 04:56:05.200
putting one arm at a time, Starting with your right arm.

1578
04:56:11.759 --> 04:56:15.400
What I'll do is I just lift your arm up,

1579
04:56:16.319 --> 04:56:21.560
just hold it to the side of you that words

1580
04:56:21.560 --> 04:56:28.000
still be attached, and I just message the tops of

1581
04:56:28.080 --> 04:56:44.319
your arms all the way down to your forearms into

1582
04:56:44.360 --> 04:57:08.279
your wrists, gently messaging that part, the softer part, which

1583
04:57:08.400 --> 04:57:14.720
is the under part of the arm, which leads to

1584
04:57:14.840 --> 04:57:20.240
the crease in your elbow. The inside it's much more

1585
04:57:20.400 --> 04:57:37.840
sensitive skin. Sometimes just having that stroked feel really nice,

1586
04:57:40.560 --> 04:57:54.479
pleasurable and relaxing. Now moving down to your right hand,

1587
04:58:00.520 --> 04:58:12.599
just holding your hand in both of my hands, just

1588
04:58:12.759 --> 04:58:19.360
pressing gently on the back of your hand, stretching your

1589
04:58:19.479 --> 04:58:30.279
fingers ever so lightly, at the same time pressing down

1590
04:58:30.360 --> 04:58:43.560
and massaging each finger, and then starting to massage the

1591
04:58:43.799 --> 04:58:56.439
palms of the hand. Just turning the hand gently, stretching

1592
04:58:56.520 --> 04:59:06.080
it gently, and actually have in your handheld can really

1593
04:59:06.240 --> 04:59:13.720
be an emotional experience. Sometimes, even if it is a stranger,

1594
04:59:15.720 --> 04:59:20.080
someone you don't know very well, like a massage person

1595
04:59:20.360 --> 04:59:34.119
or a therapist. Maybe because it's intimate, you can feel nice,

1596
04:59:36.759 --> 04:59:47.040
you can feel safe, and as I put that right

1597
04:59:47.319 --> 04:59:55.840
arm back down where it was, did the same with

1598
04:59:56.000 --> 05:00:09.279
your left arm, exactly the same, massaging the muscles in

1599
05:00:09.400 --> 05:00:17.639
your arm all the way down to your wrist, stroking

1600
05:00:17.680 --> 05:00:27.200
the inside of your arm, just being gentle or as

1601
05:00:27.439 --> 05:00:40.959
firm as you require, and then massaging your left hand,

1602
05:00:47.520 --> 05:00:57.560
stretching the fingers, gently massaging the palm of your left hand.

1603
05:01:09.759 --> 05:01:37.799
You feel so m so relaxing, so comforting, and I'll just.

1604
05:01:37.959 --> 05:01:40.119
Rest your left arm back down.

1605
05:01:47.439 --> 05:01:53.759
The start to message your back, the biggest part of

1606
05:01:53.840 --> 05:02:05.279
your body, started at the top, starting again where he

1607
05:02:05.360 --> 05:02:09.119
would have been, the area at the top in between

1608
05:02:09.200 --> 05:02:16.119
your shoulders, near your neck. Going back and massage in

1609
05:02:16.200 --> 05:02:28.240
the area again, this time moving downwards, making it downward.

1610
05:02:28.439 --> 05:02:36.319
Stroke to the middle of your back, working from the

1611
05:02:36.720 --> 05:02:47.040
outside inwards, massage in that your back, but the outsides

1612
05:02:47.360 --> 05:02:58.159
of your back parts where your arms would maybe rest against,

1613
05:03:05.279 --> 05:03:10.759
almost the path that connects your front to your back,

1614
05:03:20.040 --> 05:03:28.400
and just messaging down firmly but gently, as firm as

1615
05:03:28.520 --> 05:03:33.639
you want, moving down and.

1616
05:03:35.200 --> 05:03:37.759
Moving across a little bed, moving all the way down

1617
05:03:37.840 --> 05:03:40.479
again being very gentle.

1618
05:03:42.200 --> 05:03:52.720
You have firm as you choose. Eventually we get to

1619
05:03:52.840 --> 05:03:58.200
the spine. We can message the muscles and either side

1620
05:03:58.279 --> 05:04:01.919
of your spine on the top of your neck all

1621
05:04:02.119 --> 05:04:13.319
the way down to your lower back. We can do

1622
05:04:13.479 --> 05:04:22.639
that a few times. Sometimes people would use the knuckle

1623
05:04:23.560 --> 05:04:27.880
or the you know, the two fingers and just go

1624
05:04:28.080 --> 05:04:33.400
either side of the spine almost just push down, go

1625
05:04:33.520 --> 05:04:35.599
all the way down to the bottom of the spine,

1626
05:04:37.279 --> 05:04:46.959
each time releasing tension and opening up the body, stretching

1627
05:04:48.119 --> 05:04:55.000
your body so that you feel more relaxed but at

1628
05:04:55.040 --> 05:05:11.360
the same time rejuvenated. And now I'm going to move

1629
05:05:11.479 --> 05:05:19.799
to one side, to your right side, and from the

1630
05:05:19.840 --> 05:05:25.360
bottom of your ribs to your pelvis, I'm going to

1631
05:05:25.479 --> 05:05:32.159
message that area of your back. I'll stretch over the

1632
05:05:32.240 --> 05:05:37.000
other side and I will pull the muscles gently and

1633
05:05:37.240 --> 05:05:42.000
massage and push from one end that side or the

1634
05:05:42.080 --> 05:05:46.240
way to my side to the middle of the fact

1635
05:05:47.040 --> 05:05:51.840
to where your spine is, massaging that side of your

1636
05:05:51.880 --> 05:05:58.919
spine the opposite side to where I'm standing. It's almost

1637
05:05:59.080 --> 05:06:04.279
like you needn't read. There's that big area.

1638
05:06:04.119 --> 05:06:04.520
Which is.

1639
05:06:06.040 --> 05:06:16.279
Firm yet lots there to message. Potentially one of the

1640
05:06:16.360 --> 05:06:23.000
most important places to actually have a message, because you

1641
05:06:23.319 --> 05:06:29.000
really feel it. You really feel the release and the

1642
05:06:29.080 --> 05:06:37.520
pleasure of having your lower back massaged. It releases so

1643
05:06:37.840 --> 05:06:46.319
much from your body that's not useful starting a healing

1644
05:06:46.439 --> 05:06:52.040
process which will continue long after this recording is over.

1645
05:07:01.360 --> 05:07:04.200
The message in this part of your body not only

1646
05:07:04.360 --> 05:07:09.119
feels really good for you, it's actually fun to do

1647
05:07:10.560 --> 05:07:16.240
because it is, as I said, like kneading bread, it's

1648
05:07:16.279 --> 05:07:20.119
a part that you can really get hold of and

1649
05:07:20.319 --> 05:07:33.959
really massage deeply if that's your choice. They're not going

1650
05:07:34.000 --> 05:07:36.000
to move over to the other side of your body

1651
05:07:36.520 --> 05:07:42.520
and do the same with the opposite part.

1652
05:07:44.919 --> 05:07:45.840
Of your lawer back.

1653
05:07:48.400 --> 05:07:57.240
Kneading and messaging from your sides or way to the

1654
05:07:57.319 --> 05:08:05.080
middle of your back where your spine is pressing and

1655
05:08:05.520 --> 05:08:16.159
kneading firm and gentle at the same time. It feels

1656
05:08:16.599 --> 05:08:18.680
so releasing.

1657
05:08:21.319 --> 05:08:22.520
This mixture of.

1658
05:08:22.639 --> 05:08:38.119
Pleasure, comfort, release, calmness, relaxation or mixed together. Plus there's

1659
05:08:38.200 --> 05:08:44.400
that feeling from your stomach as it's been stretched. Even

1660
05:08:44.479 --> 05:08:47.439
though you're in your stomach now, you can feel it

1661
05:08:47.560 --> 05:08:51.880
being stretched because that whole area is connected to your stomach.

1662
05:09:00.680 --> 05:09:05.439
Now we're going to move or move further up to

1663
05:09:05.560 --> 05:09:08.240
your top of your body and we do the same

1664
05:09:10.040 --> 05:09:17.200
this time, starting with your upper back. Put my hands

1665
05:09:17.880 --> 05:09:25.400
forward over and massive massage in that area up to

1666
05:09:25.520 --> 05:09:29.240
your spine from the side of your body up to

1667
05:09:29.360 --> 05:09:35.000
your spine. So some of that message area, that muscle

1668
05:09:35.119 --> 05:09:41.400
tissue or whatever fatty tissue even will be possibly from

1669
05:09:41.479 --> 05:09:46.080
your chest because it's all connected. The chest and the

1670
05:09:46.279 --> 05:09:52.799
back connect together. I'm going to be massaging and just

1671
05:09:52.919 --> 05:10:00.599
pulling some of that skin from your side up, sergeant,

1672
05:10:01.799 --> 05:10:08.799
that area of your upper back all the way to

1673
05:10:08.919 --> 05:10:15.319
your spine, and then I'll move down a bit and

1674
05:10:15.360 --> 05:10:19.040
I'll continue with the middle of your back doing exactly

1675
05:10:19.159 --> 05:10:36.959
the same thing. There's gentle, as deep as you choose. Now,

1676
05:10:37.040 --> 05:10:40.840
I'll move or the other side again and do the

1677
05:10:41.000 --> 05:10:45.159
exact same thing with the top of your back on

1678
05:10:45.279 --> 05:10:54.520
the other side, from pretty much underneath your arm area

1679
05:10:54.680 --> 05:11:09.880
really to your spine, and then continuing that all the

1680
05:11:09.959 --> 05:11:14.919
way down including your lower your middle of your back.

1681
05:11:28.639 --> 05:11:33.799
I'm gonna go to your thighs, the backs of your thighs,

1682
05:11:36.479 --> 05:11:43.880
and the sides of your thighs, starting with your right leg.

1683
05:11:46.200 --> 05:11:53.599
Massage in the back and the sides of your thighs

1684
05:11:56.040 --> 05:12:02.439
gently and firmly. There's a lot of muscles there. It's

1685
05:12:02.479 --> 05:12:05.759
an area that can be very tense at times and

1686
05:12:05.959 --> 05:12:09.319
maybe needs a little bit more pressure than the rest

1687
05:12:09.360 --> 05:12:17.520
of the body that's up to you. You can gently

1688
05:12:17.680 --> 05:12:24.959
stroke the back of your legs where you know, opposite

1689
05:12:25.040 --> 05:12:30.560
your knee joint or underneath your knee joint, very sensitive,

1690
05:12:30.840 --> 05:12:43.479
gentle area. And then working down to your calf muscles.

1691
05:12:46.360 --> 05:12:52.759
Massage in your calf muscles thoroughly and deeply, if you choose,

1692
05:12:56.240 --> 05:13:15.439
using both hands fingers, digging deep to your ankles and

1693
05:13:15.560 --> 05:13:21.759
the back of your back of your ankles. Just generally

1694
05:13:22.000 --> 05:13:34.319
message in that area, maybe lifting the leg and stretching

1695
05:13:34.439 --> 05:13:59.680
a little bit. Moving to the right foot, massaging the

1696
05:14:00.080 --> 05:14:06.799
some of your feet and the sides of your feet

1697
05:14:13.959 --> 05:14:23.400
gently but firm enough so they don't tickle, and just

1698
05:14:23.560 --> 05:14:29.119
allow the pleasure that you get from heaven. Your feet

1699
05:14:29.279 --> 05:14:38.840
massaged to just overtake you as I continue to message

1700
05:14:38.919 --> 05:14:48.400
your feet, the bottoms of your feet, the sides your arches,

1701
05:14:49.119 --> 05:14:53.880
your heel. You can put a lot of pressure into

1702
05:14:53.959 --> 05:14:59.680
your heel and it feels amazing. Yet the arch is

1703
05:15:00.119 --> 05:15:08.520
to be a bit more gentle, stretching your toes gently

1704
05:15:11.240 --> 05:15:15.560
and massage in the bottoms of your toes with my fingers,

1705
05:15:18.000 --> 05:15:31.799
each one individually. Moving over to the left leg to

1706
05:15:31.919 --> 05:15:40.159
do exactly the same thing, starting at the top of

1707
05:15:40.240 --> 05:15:44.880
the thighs, work in the back of the thighs and

1708
05:15:45.000 --> 05:15:57.400
the sides, massaging deeply and gently the whole area, working

1709
05:15:57.479 --> 05:16:06.560
all the way down. And this is an area that

1710
05:16:07.680 --> 05:16:15.479
maybe you could like to spend more time relaxing and messaging.

1711
05:16:18.520 --> 05:16:23.799
Perhaps if you wanted, I could make a future recording.

1712
05:16:24.319 --> 05:16:27.279
I want to spend more time on one particular area.

1713
05:16:33.040 --> 05:16:45.119
As you moved down to your calf muscles, massage and

1714
05:16:45.240 --> 05:17:00.240
your calf muscles firmly and gently. Moving down, you can

1715
05:17:00.360 --> 05:17:06.840
call at your feet massage in the backs of your feet,

1716
05:17:08.680 --> 05:17:17.919
the bottoms of your feet, stretching your toes and message

1717
05:17:18.000 --> 05:17:26.119
in each toe individually, and that feeling of pleasure and release.

1718
05:17:26.400 --> 05:17:33.119
The experience when your having your feet and massaged feels

1719
05:17:33.639 --> 05:17:53.319
really good. Now she turn over in your mind. Laying

1720
05:17:53.400 --> 05:18:06.360
on your back, I'm just gonna start again with your

1721
05:18:06.520 --> 05:18:21.159
neck area in your shoulders, just to get back in

1722
05:18:21.360 --> 05:18:22.560
touch with that area.

1723
05:18:29.439 --> 05:18:38.759
And as we move up, I can.

1724
05:18:38.759 --> 05:18:43.560
Clean my hands, make them more fresh, because now I'm

1725
05:18:43.599 --> 05:18:53.319
gonna message your face gently, starting off with your forehead.

1726
05:19:00.119 --> 05:19:06.319
Your eyes are closed, you can just stretch your eyes

1727
05:19:06.599 --> 05:19:17.880
a little bit, pushing up on your eyebrows, just massaging

1728
05:19:18.080 --> 05:19:30.360
around your scalp, massaging down your cheeks, around your ears,

1729
05:19:33.479 --> 05:19:46.720
into your chaw, shently the side of your neck chin,

1730
05:19:58.040 --> 05:20:05.720
and just moving down from your neck down to your chest,

1731
05:20:09.479 --> 05:20:13.080
starting him by message in the very top of your

1732
05:20:13.240 --> 05:20:21.680
chest where the collar bone is. Give a side of

1733
05:20:21.799 --> 05:20:33.639
the collarbone, and then just message in the hole of

1734
05:20:33.759 --> 05:20:54.560
the chest, moving the chest around. Because it's quite a

1735
05:20:54.759 --> 05:20:59.880
large area, you can move from one side to the neck,

1736
05:21:04.560 --> 05:21:16.279
moving my hands underneath pretty much your arms are stretching up,

1737
05:21:18.439 --> 05:21:21.520
stretching some of the muscles of your back in the process,

1738
05:21:26.799 --> 05:21:35.439
moving up over your chest and then moving down again.

1739
05:21:48.159 --> 05:21:53.680
They're laying my hands. They're just massage gently and slide

1740
05:21:53.959 --> 05:22:03.959
down towards your stomach, starting in the middle chest, and

1741
05:22:04.119 --> 05:22:11.599
then gradually my head's moving apart and massaging and sliding

1742
05:22:12.200 --> 05:22:20.680
at the same time, moving down to just below your

1743
05:22:20.759 --> 05:22:38.799
red cage, moving down and then messaging up again, giving

1744
05:22:38.840 --> 05:22:46.400
you a chest all the attention that it needs to

1745
05:22:46.599 --> 05:22:58.840
feel completely relaxed, remembering that I'm also going to be

1746
05:22:58.959 --> 05:23:04.959
focusing on your sides as well, an area that really

1747
05:23:05.240 --> 05:23:12.799
doesn't get much attention but feels really good when it's massaged.

1748
05:23:17.720 --> 05:23:21.720
Just stroking my hands down the sides of your body.

1749
05:23:25.560 --> 05:23:28.959
Just blow your arms all the way down to your hips.

1750
05:23:38.599 --> 05:23:44.439
Now move into your stomach area. I'm going to stand

1751
05:23:44.560 --> 05:23:47.080
on one side of you like I did when I

1752
05:23:47.119 --> 05:23:52.520
did your lower back. I'm gonna do a similar process

1753
05:23:53.520 --> 05:24:04.200
of just stretching the muscles from your side, gently massaging

1754
05:24:08.439 --> 05:24:10.040
from one side to the next.

1755
05:24:12.319 --> 05:24:12.759
Move in.

1756
05:24:15.319 --> 05:24:19.520
The whole area from below your ribs all the way

1757
05:24:19.639 --> 05:24:30.479
down to below your belly button, and then move around

1758
05:24:30.560 --> 05:24:30.759
to the.

1759
05:24:30.799 --> 05:24:46.880
Other side of you and repeat that process of relaxing deeply, calmly.

1760
05:24:50.040 --> 05:24:57.200
You feel loose, you feel free. And there's something about

1761
05:24:57.319 --> 05:25:02.159
having your stomach massage that's different from any other part

1762
05:25:05.680 --> 05:25:10.200
because we do have a tendency of holding a different

1763
05:25:10.360 --> 05:25:14.360
kind of stress in our stomach that we may not

1764
05:25:14.479 --> 05:25:25.479
be aware of. There's an now message your stomach. In

1765
05:25:25.639 --> 05:25:32.680
front of your stomach. They can circles around your belly,

1766
05:25:32.759 --> 05:25:48.759
buttomthing going the other way around. The gentleness and a

1767
05:25:48.959 --> 05:26:00.360
freedom that comes from feeling how you're feeling. As I

1768
05:26:00.520 --> 05:26:08.799
now move down the tops of your thighs muscles, massaging them,

1769
05:26:10.319 --> 05:26:13.040
and I can do this to your legs at the

1770
05:26:13.119 --> 05:26:24.360
same time, pressing down, massaging deeply those muscles in your thighs,

1771
05:26:25.159 --> 05:26:34.080
the front of your thighs, and moving down to your knees,

1772
05:26:35.040 --> 05:26:47.720
gently massaging your knees, sliding down your shins, putting pressure

1773
05:26:47.759 --> 05:26:55.520
on either side of your shin, gently softly but firmly,

1774
05:27:00.240 --> 05:27:09.400
down to your ankles, stroking the tops of your feet,

1775
05:27:15.520 --> 05:27:20.959
and then with each foot in each hand, just gently

1776
05:27:21.200 --> 05:27:29.520
messaging the whole of the foot, the top, the bottom,

1777
05:27:30.279 --> 05:27:38.560
your heel, your ankle, your toes, messaging every part of

1778
05:27:38.680 --> 05:27:49.080
your feet. Feels so good to let go and enjoy

1779
05:27:49.560 --> 05:28:13.799
the process, Enjoy so deeply relaxed. So much comfort and

1780
05:28:14.759 --> 05:28:31.479
so many feelings become just from touching your skin. And

1781
05:28:31.720 --> 05:28:38.080
you can just lie there for as long as you choose,

1782
05:28:42.080 --> 05:28:51.560
enjoying the feeling of deep comfort from being massaged.

1783
05:28:53.560 --> 05:28:53.880
By me.

1784
05:29:01.080 --> 05:29:23.040
Enjoy fearing deeply, ra And all we're gonna do is

1785
05:29:26.639 --> 05:29:43.159
blow out some candles. In your mind, there are going

1786
05:29:43.200 --> 05:29:53.599
to be a hundred candles, and you're going to blow

1787
05:29:53.759 --> 05:30:04.159
each one out individually, one by one, starting at one hundred.

1788
05:30:05.240 --> 05:30:12.599
As I count down all the way down to one,

1789
05:30:17.119 --> 05:30:26.040
and each time I say a number, you can imagine

1790
05:30:26.080 --> 05:30:32.479
that candle in front of you. And I'd like you

1791
05:30:32.639 --> 05:30:48.080
to actually eat physically, generally blow that candle out, just

1792
05:30:51.880 --> 05:31:00.200
so it's not big blow, it's just a gentle, and

1793
05:31:00.439 --> 05:31:10.400
that candle will extinguish. And then I'll say the next number,

1794
05:31:12.000 --> 05:31:21.040
so we move down. Then you can just blow that

1795
05:31:21.159 --> 05:31:31.119
one out as well. And as we move down the numbers,

1796
05:31:35.680 --> 05:31:44.360
you'll find yourself feeding more and more relaxed. If you

1797
05:31:44.520 --> 05:31:53.639
need to sleep, you'll also find yourself becoming incredibly tired

1798
05:31:54.880 --> 05:32:06.200
and sleepy. In fact, you may struggle to blow out

1799
05:32:06.360 --> 05:32:23.279
all one hundred of these candles as you feel more

1800
05:32:23.400 --> 05:32:51.040
and more deeply relaxed, more and more deeply tired, And

1801
05:32:51.479 --> 05:33:01.200
the further you go down, the more your mind starts

1802
05:33:01.639 --> 05:33:13.200
to drift. You may find that you stop listening to

1803
05:33:13.400 --> 05:33:25.880
me after a while. And even though there may be

1804
05:33:26.840 --> 05:33:34.840
background sounds where you are, you'll be aware of those

1805
05:33:35.000 --> 05:33:39.840
sounds at the moment.

1806
05:33:44.880 --> 05:33:45.599
He may.

1807
05:33:48.880 --> 05:33:55.720
Start to just not even notice them.

1808
05:34:00.119 --> 05:34:00.639
At all.

1809
05:34:03.240 --> 05:34:17.240
Because they're unimportant. Where I am, I've got the sounds

1810
05:34:17.319 --> 05:34:24.119
of the birds. There's horrors, the pigeon who likes to

1811
05:34:24.200 --> 05:34:30.759
say hello. Sometimes there's the odd plane that goes by,

1812
05:34:33.799 --> 05:34:47.240
maybe traffic and trains in the distance, but none of

1813
05:34:47.319 --> 05:34:59.479
that scene is important. Whatsoever or candles you blow out,

1814
05:35:01.360 --> 05:35:14.080
the less important. Anything is more candles you blow out.

1815
05:35:18.279 --> 05:35:40.840
The further seemed to move away from sounds, general date days, stuff.

1816
05:35:42.119 --> 05:35:46.840
Seems to just move away.

1817
05:35:49.000 --> 05:36:05.400
On its own. You feel calma with every candle you

1818
05:36:05.599 --> 05:36:25.360
blow out, guiding here the next number? Did you hear

1819
05:36:25.520 --> 05:36:35.319
me say? And then you blow that candle out?

1820
05:36:36.240 --> 05:36:36.400
Too?

1821
05:36:44.560 --> 05:37:08.040
So easy, so simple. I'm gonna start by introducing the

1822
05:37:08.360 --> 05:37:25.279
first candle. This is a hundred. First candle, she is

1823
05:37:25.759 --> 05:37:42.360
one hundred. When you blow that candle out, you'll find

1824
05:37:44.159 --> 05:37:59.799
immediately a slight change in how you feel, as well

1825
05:37:59.880 --> 05:38:07.639
as as a real sense of positivity crying within you,

1826
05:38:13.720 --> 05:38:43.759
Relaxation and sleepiness expanding. Starting with one hundred, blow out

1827
05:38:43.880 --> 05:39:46.159
that candle, now h ninety nine, candle ninety eight, candle

1828
05:39:49.720 --> 05:41:49.759
ninety seven, I T six ninety five, ninety four, candle

1829
05:41:55.560 --> 05:41:58.159
ninety three.

1830
05:42:29.720 --> 05:42:30.959
I like you too.

1831
05:42:56.959 --> 05:42:57.200
Good?

1832
05:42:57.360 --> 05:42:57.880
Might you?

1833
05:42:58.080 --> 05:42:58.319
One?

1834
05:43:16.720 --> 05:43:21.080
Candle ninety.

1835
05:43:50.400 --> 05:43:52.040
Eight to nine.

1836
05:44:09.200 --> 05:44:18.040
And eight.

1837
05:44:19.959 --> 05:44:50.560
Eight and.

1838
05:45:02.119 --> 05:49:18.799
Eight, candle eight eighty five, eight eighty two, seven two two,

1839
05:51:00.119 --> 05:51:53.360
nineteen nine, candle seventy eight, candle seventy seven, candle seventy six,

1840
05:52:07.319 --> 05:53:06.799
candle seventy five, candle seventy four, candle seventy three, candle

1841
05:53:12.000 --> 05:54:14.119
seventy two, candle seventy one, candle seventy one, candle seventeen

1842
05:54:29.200 --> 05:55:22.240
and sixty nine, candle sixty eight, candle sixty seven, candle

1843
05:55:25.959 --> 05:56:28.840
sixty five, candle sixty four, candle sixty four, candle sixty three,

1844
05:56:38.639 --> 05:58:30.080
candle sixty and sixty one, Can sixty fifty nine, candle

1845
05:58:32.880 --> 05:59:52.599
fifty eight, candle fifty seven, fifty six, canto fifty five,

1846
06:00:10.159 --> 06:00:43.880
handle fifty four, handle fifty three.

1847
06:01:01.680 --> 06:03:12.159
And fifty fifty cantul fifty, candle fifty one, candle fifty,

1848
06:03:35.680 --> 06:05:00.919
candle foty nine, cando fourty eight, candle what is seven

1849
06:05:33.560 --> 06:06:08.599
fourties six, candle forty five.

1850
06:06:35.279 --> 06:06:41.319
And forty two.

1851
06:07:21.919 --> 06:07:22.040
Two?

1852
06:07:26.520 --> 06:07:27.159
Who do you?

1853
06:08:00.520 --> 06:10:46.240
Candle forty, candle thirty nine eight, candle thirty seven, candle

1854
06:10:48.639 --> 06:13:44.599
thirty five, thirty four, candle thirty three, candle thirty one, shot,

1855
06:15:00.840 --> 06:17:28.400
can twentyteen nine, Can twenty eight, candle twenty seven, wenty six,

1856
06:18:09.360 --> 06:21:02.040
candle twenty five, twenty third. Can't wit and wit to.

1857
06:21:42.479 --> 06:22:20.680
Wait, y.

1858
06:22:46.159 --> 06:30:40.840
T say serventy six day, fotoh.

1859
06:29:48.680 --> 06:30:53.119
Nine eight.

1860
06:33:54.680 --> 06:36:00.119
Two eighthhhhhhhh, and.

1861
06:36:07.360 --> 06:36:19.880
Or let go of all of those thoughts, worries, concerns

1862
06:36:20.119 --> 06:36:26.880
about the past, thoughts about the future, and even things

1863
06:36:26.919 --> 06:36:31.080
you've been thinking about today. Just let it all go

1864
06:36:34.560 --> 06:36:42.240
because none of it is useful in this moment. This

1865
06:36:42.520 --> 06:37:02.360
is your opportunity to just focus on feeling relaxed, allowing

1866
06:37:02.439 --> 06:37:10.400
yourself to get in touch with that natural sense of

1867
06:37:10.639 --> 06:37:19.240
peace that we all have within us. It's available for everyone.

1868
06:37:20.400 --> 06:37:25.319
It just sometimes takes a little bit of effort to

1869
06:37:25.479 --> 06:37:31.560
set up the right time and place in order for

1870
06:37:31.639 --> 06:37:38.599
you to just let go. Because when you do decide

1871
06:37:40.959 --> 06:37:46.279
to let go and relax, that's what your body starts

1872
06:37:46.360 --> 06:37:56.599
to do. Because you've chosen, You've chosen to just allow

1873
06:37:56.759 --> 06:38:02.599
your body to unwind. Your mind starts to slow down,

1874
06:38:05.919 --> 06:38:10.360
and it's a nice feeling. It's a nice feeling at

1875
06:38:10.360 --> 06:38:16.319
the beginning, just to know that you have chosen to

1876
06:38:16.479 --> 06:38:25.520
decide to relax deeply, and because you've made that decision,

1877
06:38:27.319 --> 06:38:34.360
your body will just follow suit. Because sometimes all the

1878
06:38:34.520 --> 06:38:39.240
muscles in your body need is just permission from you

1879
06:38:40.319 --> 06:38:48.759
to relax. Because so often we're busy, we're going from

1880
06:38:48.880 --> 06:38:52.840
here to there, we're walking around, and we're doing stuff,

1881
06:38:55.159 --> 06:39:01.479
and the body doesn't have any time or space to

1882
06:39:01.720 --> 06:39:08.680
really relax deeply. So it kind of waits for you

1883
06:39:09.000 --> 06:39:18.159
to lead the way, waits for your permission. And when

1884
06:39:18.200 --> 06:39:24.919
you do give your permission, when you give to say so,

1885
06:39:25.159 --> 06:39:32.959
when you say okay, it's time for your body to

1886
06:39:33.119 --> 06:39:41.880
let go completely and relax totally, your body just follows

1887
06:39:45.000 --> 06:39:50.279
so like a breath of relief. Ah good, I can

1888
06:39:50.360 --> 06:39:57.400
now relax. Have feeling at the end of a day

1889
06:39:57.479 --> 06:40:01.840
of very physical day. You may experience in the past

1890
06:40:02.959 --> 06:40:05.479
where you get home and you just sit down on

1891
06:40:05.560 --> 06:40:09.799
a chair, maybe you kick your shoes off, and ar

1892
06:40:10.599 --> 06:40:15.799
feels so nice. I know that you don't have to

1893
06:40:15.880 --> 06:40:20.319
get up again for a little while at least, and

1894
06:40:20.400 --> 06:40:23.040
if you choose, you can just sit there for maybe

1895
06:40:23.080 --> 06:40:36.119
an hour to It feels blissful. And just by sitting

1896
06:40:36.319 --> 06:40:41.520
down like that, your body knows that it's time to relax.

1897
06:40:43.159 --> 06:40:49.000
Your body has been given permission from you. Because it's

1898
06:40:49.040 --> 06:40:59.240
a mindset in your mind, you're prepared to let go

1899
06:40:59.400 --> 06:41:09.520
of everything and just completely allow all the stress of

1900
06:41:09.599 --> 06:41:19.080
your body to evaporate. Any tensions can just gradually.

1901
06:41:21.159 --> 06:41:21.520
Vanish.

1902
06:41:28.040 --> 06:41:39.720
It's almost like magic, really, because that sense of relaxation

1903
06:41:40.040 --> 06:41:46.040
in your body, it's a very natural state. It's not

1904
06:41:46.240 --> 06:41:51.080
something unusual. It may feel unusual when you first start

1905
06:41:51.159 --> 06:41:55.840
to relax. You if you haven't really spent a lot

1906
06:41:55.880 --> 06:42:00.400
of time focusing and giving yourself this space let go

1907
06:42:01.080 --> 06:42:07.880
completely and relax. They seem all most alien, but it isn't.

1908
06:42:09.400 --> 06:42:15.319
It's actually the most natural thing in the world to

1909
06:42:15.520 --> 06:42:25.279
let go completely, to relax totally, the most natural thing

1910
06:42:25.599 --> 06:42:37.759
in the world to allow yourself to feel really calm

1911
06:42:38.240 --> 06:42:45.200
in your mind. And it is almost like a literal unwinding.

1912
06:42:48.919 --> 06:42:54.360
It's like you press a button and all the tension

1913
06:42:54.759 --> 06:43:00.560
just releases, and it's like a wheel, like a cog

1914
06:43:01.520 --> 06:43:05.319
by the inside of the clock, just unwinding. And he say,

1915
06:43:05.400 --> 06:43:10.080
should I could see that the little wind up knob

1916
06:43:10.240 --> 06:43:15.240
that's used just going the opposite way that you choose

1917
06:43:15.360 --> 06:43:23.200
to wind it up, and the energy that fremetic stress

1918
06:43:23.599 --> 06:43:33.599
for energy gradually winding down, losing its power, losing its strength.

1919
06:43:36.119 --> 06:43:45.360
As a sense of relaxation becomes stronger and deeper, and

1920
06:43:45.720 --> 06:43:54.080
you may find a the more relaxed you feel, your

1921
06:43:54.279 --> 06:43:56.360
mind starts to wander.

1922
06:43:59.479 --> 06:44:00.200
Maybe you.

1923
06:44:02.919 --> 06:44:07.119
Seem to stop listening to me for a while, your

1924
06:44:07.240 --> 06:44:12.759
mind goes somewhere else, and then you realize you're listening

1925
06:44:12.840 --> 06:44:17.799
to me again, and that it's just your mind to

1926
06:44:18.000 --> 06:44:28.439
drifting to sleep, which is quite natural because sometimes when

1927
06:44:28.520 --> 06:44:35.439
we're stressed and tense, we're not mean I actually be

1928
06:44:36.240 --> 06:44:41.080
aware of what we need or we physically your emotionally

1929
06:44:43.159 --> 06:44:51.119
need in this moment. But when you allow your body

1930
06:44:51.520 --> 06:44:58.439
and mind to relax completely and you let go all thoughts,

1931
06:44:59.759 --> 06:45:08.040
can s, worries, ideas all longer allow them to drop

1932
06:45:08.159 --> 06:45:18.560
onto the floor, you start to get in touch with

1933
06:45:19.319 --> 06:45:31.919
the feelings of such relaxation. Feelings so nice to be

1934
06:45:32.080 --> 06:45:38.759
in touch with the calmness of the different body parts

1935
06:45:38.959 --> 06:45:52.599
as they become looser and looser. Even your breathing seems

1936
06:45:54.360 --> 06:46:04.759
easier and more natural, effortless as that cool outs through

1937
06:46:04.840 --> 06:46:14.119
your mouth or nose into your lungs, breathing in comforts

1938
06:46:14.319 --> 06:46:22.639
and relaxation, and then just breathing out any excess remain

1939
06:46:22.880 --> 06:46:31.119
intentional stress from every part of your body and mind.

1940
06:46:34.639 --> 06:46:39.240
And as you start to focus on your mind, maybe

1941
06:46:39.759 --> 06:46:48.240
you notice that things come to a standstill, maybe just

1942
06:46:48.919 --> 06:46:56.959
much much lower than before, because your mind is not

1943
06:46:57.360 --> 06:47:08.000
really needed when listening to my voice, which allows your

1944
06:47:08.119 --> 06:47:16.560
mind to relax just as deep as your body. And

1945
06:47:16.720 --> 06:47:29.520
that's synchronicity between the relaxation of your body relaxation of

1946
06:47:29.759 --> 06:47:41.720
your mind. Let you know, feeling completely calm, loose, and

1947
06:47:41.959 --> 06:48:00.919
relaxed is a great healing experience fear and has so

1948
06:48:01.360 --> 06:48:09.319
many positive benefits for your body, mind, and your life.

1949
06:48:11.959 --> 06:48:20.720
To be able to let go everything and to relax completely.

1950
06:48:22.639 --> 06:48:30.759
You know, all parts of your body and mind. Even

1951
06:48:30.880 --> 06:48:46.520
your boness arixed, all your muscles are rised, even the

1952
06:48:46.880 --> 06:49:00.400
skin that covers your body is relaxed. Every air.

1953
06:49:03.119 --> 06:49:03.720
That you have.

1954
06:49:05.319 --> 06:49:23.040
There's also deeply relaxed. And your brain really starts to

1955
06:49:23.279 --> 06:49:25.319
feel the benefits.

1956
06:49:26.639 --> 06:49:26.959
Of this.

1957
06:49:28.520 --> 06:49:40.240
Heathing relaxation. And as you focus on the in the

1958
06:49:40.439 --> 06:49:45.439
side of your scalp where your brain is, you can

1959
06:49:45.759 --> 06:49:49.240
start to realize and notice.

1960
06:49:50.400 --> 06:50:04.520
The benefits of your brain relaxing deeply. Initial brain continues

1961
06:50:04.680 --> 06:50:15.360
to tax sends those messages to the rest of your body.

1962
06:50:16.959 --> 06:50:33.520
And your mind to rely wax e more deep, relaxily,

1963
06:50:35.560 --> 06:50:51.680
more completely, letting go of any remaining thoughts or concerns,

1964
06:50:53.919 --> 06:51:00.240
all them just to drop onto the floor because they

1965
06:51:00.360 --> 06:51:08.599
do not get necessary in this moment, In this moment

1966
06:51:08.880 --> 06:51:18.159
of deep reaxation and calmness, feeling.

1967
06:51:20.360 --> 06:51:21.360
Your brain.

1968
06:51:22.959 --> 06:51:45.720
With deep concentrated heathing, calming, relaxing every part of your

1969
06:51:45.840 --> 06:52:07.119
brain feeling so b loose and comfortable, so relaxed and beheaceful.

1970
06:52:10.400 --> 06:52:22.479
Your brain feels so light, that's so healthy. That sense

1971
06:52:22.639 --> 06:52:31.919
of deep, deep comfort really does allow you.

1972
06:52:35.599 --> 06:52:36.919
To enjoy.

1973
06:52:38.639 --> 06:52:50.319
Those ever increasing sensations of comfort that are spreading throughout

1974
06:52:50.520 --> 06:53:01.919
your body, relaxing each and every muscle your body.

1975
06:53:04.000 --> 06:53:04.479
Eat.

1976
06:53:06.159 --> 06:53:25.360
Deeper and deeper, much more deeper than before, much more

1977
06:53:27.400 --> 06:53:43.759
color spreading through your body, your mind, be so peaceful

1978
06:53:44.319 --> 06:53:55.599
and calm, so very fair, peaceful.

1979
06:53:57.000 --> 06:53:59.400
In a part.

1980
06:54:01.720 --> 06:54:20.520
Of your body, letting go of everything, averything, so peaceful, cal.

1981
06:54:23.799 --> 06:54:26.000
So relax.

1982
06:54:31.479 --> 06:54:35.880
Very second the passes.

1983
06:54:38.240 --> 06:54:39.159
You feel.

1984
06:54:41.200 --> 06:54:58.759
D DPA relax, dper and dper.

1985
06:55:02.560 --> 06:55:06.959
Cal so calm.

1986
06:55:10.720 --> 06:55:12.400
Peace for.

1987
06:55:15.200 --> 06:55:24.479
So very peace from your head down to your ties.

1988
06:55:27.599 --> 06:55:40.040
Such peace and comfort growing all all the time, Such

1989
06:55:40.759 --> 06:55:55.720
peace and comfort spreading through your body and mind deeper, deeper,

1990
06:55:58.639 --> 06:56:11.720
such comfort foods spreading and sinking deeper into ay muscle

1991
06:56:11.840 --> 06:56:28.799
of your body. So you feel amazing, so relaxed, so.

1992
06:56:29.400 --> 06:56:30.000
Pie so so.

1993
06:56:34.759 --> 06:56:36.680
So relax.

1994
06:56:40.119 --> 06:56:41.759
And pieco.

1995
06:56:44.599 --> 06:56:45.639
Letting go.

1996
06:56:49.599 --> 06:56:50.439
Everything.

1997
06:56:54.880 --> 06:57:01.400
Gon do a body scan, focusing on firstly how you

1998
06:57:01.639 --> 06:57:07.200
feel in your body, not trying to change how you feel,

1999
06:57:08.360 --> 06:57:13.319
not trying to relax, not trying to move away from

2000
06:57:13.439 --> 06:57:21.959
any discomfort or stress or tension, just accepting, observing and

2001
06:57:22.159 --> 06:57:26.799
accepting how you feel in the different parts of your body,

2002
06:57:28.759 --> 06:57:37.840
Just allowing yourself to be exactly as you are, to notice,

2003
06:57:38.599 --> 06:57:46.720
to get in touch with how you actually feel in

2004
06:57:46.880 --> 06:57:56.840
this moment. I'm going to start off by focusing on

2005
06:57:56.959 --> 06:58:09.479
your hands. Just be aware of your hands. I'd like

2006
06:58:09.599 --> 06:58:15.319
you to move your hands around, just maybe move your fingers.

2007
06:58:15.000 --> 06:58:15.560
A little bit.

2008
06:58:18.040 --> 06:58:23.720
I've been enclosing in your hands very gently, just so

2009
06:58:24.159 --> 06:58:29.720
th you can get in touch with how your hands

2010
06:58:32.200 --> 06:58:52.479
and your fingers feel, very very slow movements. Focusing now

2011
06:58:53.360 --> 06:59:00.599
on your feet, and if you can just do kind

2012
06:59:00.639 --> 06:59:05.639
of an equivalent with your feet you've just done with

2013
06:59:05.799 --> 06:59:14.439
your hands. Maybe turn in your ankles, moving your feet around,

2014
06:59:16.439 --> 06:59:26.840
moving your toes gently, but only very gently and very slowly,

2015
06:59:29.840 --> 06:59:45.240
noticing how your feet feel in this moment. Focusing now

2016
06:59:45.479 --> 06:59:52.680
and your eyes, I'd like you to just focus on

2017
06:59:52.799 --> 06:59:58.560
your eyelids. Maybe you can open and close your eyes

2018
06:59:58.759 --> 07:00:03.119
a couple of times to really get in touch with

2019
07:00:03.959 --> 07:00:08.680
how you feel. When you do close your eyes, the

2020
07:00:08.799 --> 07:00:15.040
muscle changes in your eyes when you do close them,

2021
07:00:17.880 --> 07:00:24.240
Maybe raising your eyebrows, it stretches the tops of your eyes.

2022
07:00:27.479 --> 07:00:35.919
Perhaps squinting your eyes scrunching up your eyes just so

2023
07:00:36.080 --> 07:00:44.479
you can really get in touch with all aspects of

2024
07:00:45.639 --> 07:00:49.360
how your eyes feel.

2025
07:00:51.840 --> 07:00:52.319
Right now.

2026
07:01:01.680 --> 07:01:07.680
Now focusing on your thighs, then you know, it just

2027
07:01:07.720 --> 07:01:16.080
starts you to gently tense your thighs, just very very gently,

2028
07:01:18.400 --> 07:01:22.959
just enough so you can become.

2029
07:01:24.119 --> 07:01:27.919
More attuned.

2030
07:01:28.759 --> 07:01:37.919
To the physical sensation of your upper legs, the front

2031
07:01:38.000 --> 07:01:45.680
of your thighs, on the backs of your thighs, noticing

2032
07:01:47.840 --> 07:02:04.919
and observing how your thighs feel right now, moving your

2033
07:02:05.119 --> 07:02:13.400
focus to the back of your neck, just noticing the

2034
07:02:13.560 --> 07:02:19.720
back of your neck, the muscles, and of course they

2035
07:02:19.919 --> 07:02:24.400
lead to the side of your neck. They also lead

2036
07:02:24.759 --> 07:02:29.880
to the top of your back, which leads to your shoulders.

2037
07:02:31.479 --> 07:02:35.159
So as you focus on the back of your neck,

2038
07:02:37.119 --> 07:02:43.560
maybe you can move your head gently upwards as if

2039
07:02:43.639 --> 07:02:51.000
you're looking up. Maybe moving your head down as if

2040
07:02:51.080 --> 07:02:58.040
you're looking down. Perhaps moving your head side to side,

2041
07:02:59.159 --> 07:03:13.119
right only very slowly and very gently. I'm not trying

2042
07:03:13.200 --> 07:03:21.400
to force anything. It has to be very very gentle,

2043
07:03:24.439 --> 07:03:26.439
just so you can.

2044
07:03:28.000 --> 07:03:29.599
Be more.

2045
07:03:31.240 --> 07:03:40.680
In touch with the feelings, with the sensations, the physical

2046
07:03:42.040 --> 07:03:51.279
sensations of how the back of your neck feels. Right now,

2047
07:03:58.880 --> 07:04:06.840
as we now focus on the tops of your arms,

2048
07:04:09.200 --> 07:04:14.080
the parts where your biceps and your triceps are between

2049
07:04:14.119 --> 07:04:21.159
your elbow and your shoulders. So you focus on those

2050
07:04:21.400 --> 07:04:28.240
parts and tops of your arms. You may like to

2051
07:04:28.479 --> 07:04:40.319
just tense them, but very very gently and slowly, so

2052
07:04:40.479 --> 07:04:50.080
you're not straining or putting any pressure whatsoever on your arms.

2053
07:04:52.799 --> 07:04:59.439
It's just so that you can gain more of a

2054
07:04:59.680 --> 07:05:10.880
set and how your upper arms are feeling in this moment.

2055
07:05:14.279 --> 07:05:24.639
Just notice them as you gently, very gently and slowly

2056
07:05:26.400 --> 07:05:37.360
tighten the muscles and then let go. Notice how the

2057
07:05:37.560 --> 07:05:52.360
tops of your arms feel. Right now, there's a now

2058
07:05:53.040 --> 07:06:03.279
focus on your stomach, the area the lower abdomen area

2059
07:06:03.919 --> 07:06:12.319
below your belly button, moving all the way down to

2060
07:06:12.439 --> 07:06:22.840
your hips, just above of your grind. Maybe you're able

2061
07:06:23.000 --> 07:06:33.319
to tense these muscles in that area very very gently.

2062
07:06:36.319 --> 07:06:37.439
And slowly.

2063
07:06:43.080 --> 07:06:47.479
If that's a difficult thing to do, maybe you can

2064
07:06:47.720 --> 07:06:58.360
just move your body, pushing your stomach up, maybe moving

2065
07:06:58.439 --> 07:07:04.279
a little bit to the side us nor hips, just so.

2066
07:07:06.000 --> 07:07:07.159
Get more.

2067
07:07:08.560 --> 07:07:09.799
In tune.

2068
07:07:11.200 --> 07:07:12.360
With how your.

2069
07:07:13.080 --> 07:07:24.319
Lower abdomen area is feeling in this moment.

2070
07:07:30.880 --> 07:07:42.799
Just noticing the physical sensations or your lower abdomen.

2071
07:07:53.279 --> 07:07:57.279
As your attention.

2072
07:07:59.279 --> 07:08:10.759
To your man, noticing your lips, then inside your mouth,

2073
07:08:13.040 --> 07:08:17.919
your teeth, your gums, your tongue.

2074
07:08:27.159 --> 07:08:28.560
Just noticing.

2075
07:08:29.799 --> 07:08:36.639
How your tongue and your mouth feels. It may help

2076
07:08:36.880 --> 07:08:45.639
by moving your tongue around your mouth, moving it to

2077
07:08:45.840 --> 07:08:53.240
your left, maybe pressing it gently against the side of

2078
07:08:53.319 --> 07:08:59.599
your mouth, and then to the right, gently to the

2079
07:08:59.720 --> 07:09:07.759
side of your mouth, perhaps pressing up against the top

2080
07:09:07.840 --> 07:09:14.799
of your mouth, and then down gently against the bottom

2081
07:09:14.880 --> 07:09:28.400
of your mouth, always very slowly and a very very

2082
07:09:28.680 --> 07:09:45.520
gentle so that you can be aware of how you

2083
07:09:45.959 --> 07:10:08.080
feel in your mouth area. No, we got to focus

2084
07:10:10.360 --> 07:10:24.200
on your wrists. I don't. I ask you to maybe

2085
07:10:25.080 --> 07:10:33.959
just routine your wrists by moving your hands in a

2086
07:10:34.200 --> 07:10:54.000
circular motion very gently and slowly, just soly can feel

2087
07:11:00.080 --> 07:11:12.759
the sensations that you are currently experiencing in your rists.

2088
07:11:16.840 --> 07:11:26.880
Perhaps smooth in your hands up and down again, very

2089
07:11:29.520 --> 07:12:09.560
very champlain and slowly, very chance and slow. Now start

2090
07:12:10.319 --> 07:12:25.400
to observe your lower back. Their bad part is just

2091
07:12:25.840 --> 07:12:41.520
above your hips where your cosis are. There a whole

2092
07:12:41.759 --> 07:12:48.400
area which also really does include the signs of your

2093
07:12:48.439 --> 07:12:59.360
body because those muscles are very much connected. There's those

2094
07:12:59.520 --> 07:13:06.479
muscles also move into your hip aia connect into your

2095
07:13:06.599 --> 07:13:25.040
buttocks side of your hips, and if you're physically able

2096
07:13:25.240 --> 07:13:34.439
to do so, maybe you can very gently just move

2097
07:13:34.639 --> 07:13:47.639
your body evis is slightly, very slowly, some side to side,

2098
07:13:51.400 --> 07:14:04.880
just enough to e gauge how you feel.

2099
07:14:07.240 --> 07:14:08.200
Your lawer back.

2100
07:14:15.799 --> 07:14:32.319
Perhaps eclyve with your hips gently up and down, gently slowly,

2101
07:14:35.560 --> 07:14:48.080
in order to be in touch with the physical sensations

2102
07:14:49.720 --> 07:15:19.000
of your lawer back. As we know, your attention to

2103
07:15:19.240 --> 07:15:26.959
your jaw an area for your chin, all the way

2104
07:15:27.080 --> 07:15:35.360
up to near where your ears are. Oh, your jaw,

2105
07:15:45.599 --> 07:15:54.319
you can just it's okay to do same. Gently open

2106
07:15:54.479 --> 07:16:03.799
your mouth, not wide, nice straight chim just very gently

2107
07:16:04.119 --> 07:16:19.200
and slowly opening your mouth, closing your mouth very gently

2108
07:16:21.560 --> 07:16:33.279
and slowly, so you can.

2109
07:16:36.200 --> 07:16:37.360
Pin touch.

2110
07:16:43.880 --> 07:16:46.040
With how your jaw feels.

2111
07:16:49.439 --> 07:16:59.959
Now I.

2112
07:17:16.639 --> 07:17:32.279
Have to sit down. The chest area. You don't need

2113
07:17:32.479 --> 07:17:40.159
to do anything to move your chest because it moves

2114
07:17:40.680 --> 07:17:51.159
every time we breathe. It moves very gently.

2115
07:17:52.520 --> 07:17:54.599
And slowly.

2116
07:17:56.360 --> 07:18:11.400
Automatically with each breath you take. As your focus on

2117
07:18:14.759 --> 07:18:58.680
your chest fils when you breathe, live in your focus

2118
07:19:00.639 --> 07:19:18.000
to your forearms, your elbows. Maybe you're able to very gently.

2119
07:19:19.360 --> 07:19:21.479
And slowly.

2120
07:19:23.240 --> 07:19:31.759
Dense the muscles in your forearms, and when you do that,

2121
07:19:32.279 --> 07:19:55.840
you can feel your elbows as well, very gently and slowly,

2122
07:20:04.279 --> 07:20:44.119
gently and softly observing your forums and delpas no make

2123
07:20:44.200 --> 07:20:58.639
you focus the rest of your back, your upper back

2124
07:21:03.119 --> 07:21:20.599
and the middle the middle of your back. Again, this

2125
07:21:21.240 --> 07:21:22.919
part of your body.

2126
07:21:25.560 --> 07:21:26.040
Moves.

2127
07:21:28.159 --> 07:21:37.799
Also every time you pray. You may not notice that

2128
07:21:40.000 --> 07:21:52.119
usually where you observe your upper back, in the middle

2129
07:21:52.200 --> 07:22:52.840
of your back, you can really fill sin'ts may your

2130
07:22:53.279 --> 07:23:09.279
focus into area No butts, no bray. There's a muscle

2131
07:23:09.439 --> 07:23:45.880
as a noose boneres in your midsection. Just noticing how

2132
07:23:46.479 --> 07:23:47.759
your hips.

2133
07:23:50.000 --> 07:23:50.319
Feel.

2134
07:23:53.479 --> 07:24:11.279
Right now, you can very very gently leave your hips

2135
07:24:16.240 --> 07:24:42.799
maybe sighed the side very gently and sor very.

2136
07:24:47.240 --> 07:24:55.680
Gently softly.

2137
07:25:03.520 --> 07:25:03.639
Mm.

2138
07:25:04.520 --> 07:25:04.560
No.

2139
07:25:10.319 --> 07:25:27.080
Everything starts to slow down, including the thoughts in your

2140
07:25:27.200 --> 07:25:38.959
mind and your mind itself just starts to gradually. It

2141
07:25:39.040 --> 07:25:45.479
doesn't have to be instant, but just gradually starting too.

2142
07:25:46.799 --> 07:25:55.599
It's almost like time is storing chin. It's a slower

2143
07:25:55.759 --> 07:26:03.639
pace to maybe what you're used to in your day

2144
07:26:03.680 --> 07:26:25.680
to day life. It's a slower movement of energy, very

2145
07:26:30.080 --> 07:26:38.520
small movements which make up the larger movements, which is

2146
07:26:38.599 --> 07:26:46.319
always the case. Now, when you move your hand, it

2147
07:26:46.479 --> 07:26:49.200
might seem like it's one movement, but it's lots of

2148
07:26:50.040 --> 07:26:57.439
minute different muscles moving in accordance with each other. And

2149
07:27:02.400 --> 07:27:09.400
what happens in this space that we're sharing is.

2150
07:27:14.680 --> 07:27:15.799
We move from.

2151
07:27:18.520 --> 07:27:21.119
That big.

2152
07:27:25.560 --> 07:27:37.159
Movement into those smaller movements. Starting to focus on.

2153
07:27:42.479 --> 07:27:48.759
How your body feels, not just as a whole, not

2154
07:27:49.000 --> 07:27:54.319
just oh, i'm feeling this way. I'm feeling stressed or tense,

2155
07:27:54.599 --> 07:27:59.919
or I'm feeling relaxed and calm. I'm feeling this way,

2156
07:28:00.200 --> 07:28:07.000
I'm feeling that way. Starting to notice that your body

2157
07:28:11.360 --> 07:28:21.000
begins to present to you small feelings around your body,

2158
07:28:27.520 --> 07:28:39.599
small physical sensations in your legs, whether pleasurable or not.

2159
07:28:45.000 --> 07:28:54.080
Maybe resisting the temptation to label them or to judge

2160
07:28:54.159 --> 07:29:01.639
them those feelings. Just thinking them, thinking about them is

2161
07:29:01.799 --> 07:29:02.560
just being.

2162
07:29:02.959 --> 07:29:21.360
Neutral, just feelings, not being particularly concerned, just noticing what

2163
07:29:21.560 --> 07:29:22.439
your body.

2164
07:29:24.959 --> 07:29:38.840
Is telling you. Feelings in your arms, instead of feeling

2165
07:29:39.000 --> 07:29:47.680
the whole of the arm, Maybe notice those individual feelings,

2166
07:29:49.159 --> 07:30:00.599
all those different muscles and the skin, the hair of

2167
07:30:00.720 --> 07:30:06.479
your arms, all the internal parts of your arms, the veins,

2168
07:30:16.599 --> 07:30:25.759
the bones. Just being aware of maybe your elbow on

2169
07:30:25.880 --> 07:30:34.959
your right arm has a certain feeling, Maybe your left wrist.

2170
07:30:36.799 --> 07:30:37.799
Also has.

2171
07:30:40.799 --> 07:31:00.439
Its own individual physical sensation. What about your four arm.

2172
07:31:01.479 --> 07:31:13.520
When you're right arm, you're right for arm. There may

2173
07:31:13.639 --> 07:31:21.520
not be any particular feeling that you could even give

2174
07:31:21.560 --> 07:31:28.639
a name to, may not feel like anything other than

2175
07:31:28.840 --> 07:31:39.880
just a feeling. Yeah, it's there. The feelings in your shoulders,

2176
07:31:42.720 --> 07:31:46.479
perhaps your shoulders when you think about them, kind of

2177
07:31:46.520 --> 07:31:51.599
almost like they're the same, you know, the same feeling,

2178
07:31:53.439 --> 07:31:56.759
almost like both of your shoulders are just one thing.

2179
07:31:58.560 --> 07:32:09.639
Of course they're not. And when you focus on your

2180
07:32:09.720 --> 07:32:17.919
left shoulder and then on your right shoulder, maybe find

2181
07:32:18.119 --> 07:32:23.520
that you move the muscles a little bit, maybe tense

2182
07:32:23.599 --> 07:32:49.159
the muscles gently, noticing the difference in each shoulder. Your

2183
07:32:49.240 --> 07:33:05.159
lower back, the left side of your lower back and

2184
07:33:05.959 --> 07:33:16.639
the right side of your lower back of course that

2185
07:33:16.880 --> 07:33:29.279
connection to your buttocks and to your hips, and also

2186
07:33:29.520 --> 07:33:43.240
moving up into the middle of your back. And sometimes

2187
07:33:43.599 --> 07:33:47.080
like right now, actually when I focus on their part,

2188
07:33:48.479 --> 07:33:52.840
when I focused on my buttocks and then I focused

2189
07:33:52.880 --> 07:33:57.000
on the middle of my back, I almost felt like

2190
07:33:57.240 --> 07:33:59.919
the muscles in my lower back would be in straight

2191
07:34:00.200 --> 07:34:11.119
ched very gently, just stretched a little bit. Even though

2192
07:34:11.200 --> 07:34:20.240
I wasn't doing anything to try to stretch your lower back,

2193
07:34:20.599 --> 07:34:28.799
it just seemed to happen. The feeling of very gently

2194
07:34:30.319 --> 07:34:51.759
stretching your lower back comes along. I have feeling in

2195
07:34:51.880 --> 07:35:12.720
your chest. It's noticing what sensations you are experiencing in

2196
07:35:12.880 --> 07:35:28.439
your chest right now. And there's so much of the chest.

2197
07:35:29.560 --> 07:35:32.599
Of obviously there's the collar bone leading to the chest.

2198
07:35:33.400 --> 07:35:41.680
You've got the chest bone, You've got the muscles in

2199
07:35:41.840 --> 07:35:49.720
your chest. Of course, if you're female, there's possibly the breasts.

2200
07:35:51.080 --> 07:35:59.200
If you're male, you've got the different well why not

2201
07:35:59.360 --> 07:36:00.360
that different these days?

2202
07:36:00.360 --> 07:36:03.720
But there may be more.

2203
07:36:05.520 --> 07:36:11.799
Muscles at the top of the chest, but at the

2204
07:36:11.959 --> 07:36:16.880
side underneath it's pretty much the same. Whether you're a

2205
07:36:16.959 --> 07:36:21.959
man or a woman. There's muscles there, muscles that stretch

2206
07:36:22.080 --> 07:36:27.680
out to your back as well as breast tissue stretches

2207
07:36:28.279 --> 07:36:35.520
and moves into your back. To just being aware of

2208
07:36:35.599 --> 07:36:56.680
your chest, being with whatever feeling there is in your chest.

2209
07:37:12.159 --> 07:37:15.319
And when I noticed that, I focus on my chest,

2210
07:37:19.720 --> 07:37:23.240
I feel it in my back and my upper back.

2211
07:37:24.720 --> 07:37:27.759
I mean, I guess the obvious reason would be because

2212
07:37:27.840 --> 07:37:28.400
you know I'm.

2213
07:37:28.240 --> 07:37:28.720
Grieve in.

2214
07:37:33.799 --> 07:37:39.680
In then it stretches my chest and my back at

2215
07:37:39.680 --> 07:37:59.959
the same time. It feels it feels okay, it doesn't

2216
07:38:00.200 --> 07:38:04.720
feel I got a little bit of pain in my

2217
07:38:05.000 --> 07:38:12.560
right chest a little bit, not pain, but little discomfort,

2218
07:38:12.720 --> 07:38:22.759
maybe stiffness possibly, I don't know. I notice my shoulders

2219
07:38:22.799 --> 07:38:31.680
are also wanting to flex for some reason. I think

2220
07:38:31.720 --> 07:38:40.119
that's probably part of my upper back, that connection between

2221
07:38:40.200 --> 07:38:44.479
my shoulders my upper back, because I can move my

2222
07:38:44.560 --> 07:38:51.840
shoulders and stretch the muscles in my back, moving the

2223
07:38:51.919 --> 07:38:58.439
shoulders backwards or up, which then moves. I think it's

2224
07:38:58.520 --> 07:39:14.200
the scapulous in your back. It feels quite nice. Actually,

2225
07:39:19.520 --> 07:39:22.720
a good thing about this is you can, if you

2226
07:39:22.880 --> 07:39:36.799
want to, you can just flex or stimulate the various

2227
07:39:37.000 --> 07:39:44.479
muscles in your body gently in order to get more

2228
07:39:44.520 --> 07:39:54.840
of a sense of how they feel. And when you're relaxing,

2229
07:39:59.639 --> 07:40:04.200
m detense and muscle. Then you let it go and

2230
07:40:04.360 --> 07:40:13.080
you let it relax. It relaxes way more than it

2231
07:40:13.119 --> 07:40:23.439
would normally. But you have to feel that you're able

2232
07:40:23.560 --> 07:40:27.200
to do that. There's no point in doing it if

2233
07:40:27.279 --> 07:40:32.840
there's an issue with the per part of your body.

2234
07:40:36.319 --> 07:40:42.919
You need to be gentle with yourself at all times

2235
07:40:45.520 --> 07:40:57.040
when relaxing deeply. It's important to be kind to yourself.

2236
07:41:04.639 --> 07:41:13.080
As you notice your mind. How much has your mind

2237
07:41:13.439 --> 07:41:41.439
slowed down since we started this recording? How came and peaceful?

2238
07:41:43.040 --> 07:41:52.560
Is your mind right now, we have nothing to think

2239
07:41:52.599 --> 07:42:02.639
about and just my voice to listen to. Because you know,

2240
07:42:03.159 --> 07:42:14.119
the intention behind this recording is relaxation. At the very least,

2241
07:42:15.680 --> 07:42:20.240
for you to feel more relaxed at the end of

2242
07:42:20.279 --> 07:42:28.520
the recording than you did at the beginning, at the

2243
07:42:28.720 --> 07:42:40.319
very least, for your mind to slow down as your

2244
07:42:40.479 --> 07:42:56.799
body continues to relax, because that's what you want to happen.

2245
07:43:00.799 --> 07:43:03.840
That's what you expect.

2246
07:43:07.360 --> 07:43:07.959
To happen.

2247
07:43:14.040 --> 07:43:32.000
For relaxation to fill your body, maybe calm in your

2248
07:43:32.200 --> 07:43:41.040
mind to the point of boredom. When you start maybe

2249
07:43:41.479 --> 07:44:27.919
to drift away. Drifting, it's almost as if you're moving

2250
07:44:28.560 --> 07:44:36.439
further away from your body in your mind, just leaving

2251
07:44:36.639 --> 07:44:48.599
that there. Kind of liking it an escape pod in

2252
07:44:48.720 --> 07:44:53.040
a spaceship a movie, a space movie, you know when

2253
07:44:53.080 --> 07:44:57.080
they get into a little pod in it, since.

2254
07:44:56.880 --> 07:44:57.360
The man.

2255
07:44:59.200 --> 07:45:22.520
Far away from the spaceship, safe to dream and continued

2256
07:45:27.919 --> 07:46:40.959
to relax drifting slow and peace, so rare.

2257
07:46:53.959 --> 07:47:16.000
And peace, and.

2258
07:47:16.159 --> 07:47:30.599
Focusing on that feeling of those individual parts of your

2259
07:47:30.759 --> 07:47:47.080
body that are relaxing one by one. You may.

2260
07:47:48.759 --> 07:47:49.759
Find that.

2261
07:47:54.119 --> 07:48:03.759
Every now and then you realize that you weren't listening

2262
07:48:05.520 --> 07:48:15.799
to my voice because your mind started to imagine something different,

2263
07:48:17.240 --> 07:48:27.599
maybe started to almost move into some kind.

2264
07:48:27.400 --> 07:48:29.319
Of a dreamy state.

2265
07:48:34.159 --> 07:48:40.479
And then you become aware of my voice again. And

2266
07:48:40.639 --> 07:48:47.000
even though you may want to focus on my voice,

2267
07:48:47.680 --> 07:48:55.119
you may also wish to allow your mind to just

2268
07:48:55.479 --> 07:49:15.319
drift naturally into that space of comfort and safety. As

2269
07:49:15.439 --> 07:49:32.880
you feel more comfort spreading through your body like a

2270
07:49:33.119 --> 07:49:47.520
warm blanket covering you gently, keeping your body it just

2271
07:49:50.200 --> 07:50:07.680
the perfect temperature, and even if you can hear background sounds,

2272
07:50:13.279 --> 07:50:25.599
they just don't seem to matter anymore. There's that sense

2273
07:50:25.720 --> 07:50:42.119
of peace spreads through your mind like a gentle breeze,

2274
07:50:45.119 --> 07:50:57.759
yet strong enough to blow away all negativity, strong enough

2275
07:50:57.919 --> 07:51:11.200
to remove from your mind any anxiety or stress that

2276
07:51:11.479 --> 07:51:25.720
was there before, and blow away any other thoughts or

2277
07:51:26.040 --> 07:51:47.439
feelings that just don't fit with the sense relaxation that

2278
07:51:52.599 --> 07:52:17.959
is feeling your body and your mind. Unless you focus

2279
07:52:18.200 --> 07:52:24.799
on your mind and count down from ten down to one,

2280
07:52:26.159 --> 07:52:36.560
and with each number you hear, your mind will become

2281
07:52:42.599 --> 07:53:02.959
slightly more relaxed, just just slightly, from ten down to nine,

2282
07:53:03.759 --> 07:53:10.720
just a slight movement from nine down to eight, just

2283
07:53:10.799 --> 07:53:27.880
another small change in how you feel. Eight down to seven.

2284
07:53:30.639 --> 07:53:36.080
That feeling is a gap almost like a gap that

2285
07:53:36.439 --> 07:53:45.040
starts to get wider, the gap between those feelings.

2286
07:53:46.040 --> 07:53:49.360
That you used to have in your mind.

2287
07:53:52.360 --> 07:53:59.639
Compared to the feelings you have there growing now, feelings

2288
07:53:59.680 --> 07:54:12.479
of confoot and security and confidence. Then the gap becomes wider. Eight,

2289
07:54:12.639 --> 07:54:19.799
down to seven, seven, down to six. When you get

2290
07:54:19.840 --> 07:54:26.880
to five, your mind will start to have a certain

2291
07:54:28.279 --> 07:54:39.880
physical sensation, almost like there's a magnet outside of your

2292
07:54:40.000 --> 07:54:46.759
head sucking the tension and the stress and any remaining

2293
07:54:47.880 --> 07:54:54.240
feelings that you don't want, sucking them out through your skull.

2294
07:55:00.080 --> 07:55:05.159
And then down to four you could start to really

2295
07:55:05.759 --> 07:55:18.799
experience that sense of not just emptiness, but space, a

2296
07:55:18.959 --> 07:55:27.680
place full of fresh air, place where you can stretch.

2297
07:55:31.200 --> 07:55:33.840
It's almost as if as you go down to four

2298
07:55:34.639 --> 07:55:40.799
and three your mind is expanding, with this sense.

2299
07:55:43.400 --> 07:55:44.759
Of peace.

2300
07:55:46.119 --> 07:55:56.439
And tranquility growing as it moves down to When you

2301
07:55:56.520 --> 07:56:05.919
get to one, in mind just feels exactly how you

2302
07:56:06.279 --> 07:56:26.319
want to feel, almost perfect feeling, maybe a sensation that

2303
07:56:28.000 --> 07:56:37.360
you'd like to keep a place that's safe, where nothing

2304
07:56:40.919 --> 07:56:56.119
can affect you at all, and you can stay in

2305
07:56:56.240 --> 07:57:05.479
that that space of comfort, confidence, confident in your own

2306
07:57:05.560 --> 07:57:14.080
ability to create this space, and this fearing of comfort

2307
07:57:14.639 --> 07:57:22.840
within your own mind just by counting ten down to one.

2308
07:57:27.400 --> 07:57:31.919
And this is something that you can do yourself when

2309
07:57:31.959 --> 07:57:39.240
you're on your own a time when you can maybe

2310
07:57:39.439 --> 07:57:48.080
sit down, maybe just for a few minutes, close your eyes,

2311
07:57:51.880 --> 07:58:03.520
just count slowly from ten down to one, and we

2312
07:58:03.799 --> 07:58:16.680
experience these feelings in your mind. And when you feel

2313
07:58:16.799 --> 07:58:26.319
that way in your mind, your body copies your mind

2314
07:58:32.159 --> 07:58:38.040
and that feeling it's spread through your spine and your

2315
07:58:38.240 --> 07:58:46.040
nervous system into every part of your body, travels through

2316
07:58:46.080 --> 07:58:59.840
your blood stream, heathing and relaxing every particle of your exist.

2317
07:59:00.159 --> 07:59:16.439
That's no we can We can practice this a few

2318
07:59:16.599 --> 07:59:24.439
times before the end of the recording, and then you

2319
07:59:24.560 --> 07:59:27.319
can practice.

2320
07:59:26.840 --> 07:59:27.599
On your own.

2321
07:59:29.520 --> 07:59:34.520
And each time you count from ten down to one,

2322
07:59:39.200 --> 07:59:51.400
the feelings of comfort, calmness, deep deep relaxation becomes stronger

2323
07:59:52.799 --> 08:00:07.000
and deeper feeling your mind and your brain with these

2324
08:00:08.240 --> 08:00:19.040
positive chemicals that spread throughout your body, relaxing you so quickly,

2325
08:00:21.080 --> 08:00:31.000
relaxing your whole body and mind so very, very easily,

2326
08:00:33.560 --> 08:00:46.159
just by counting from ten down to one. So we're

2327
08:00:46.159 --> 08:00:49.479
going to do now. I'm going to count from ten

2328
08:00:49.720 --> 08:00:54.080
down to one. I'd like you to repeat the number

2329
08:00:54.360 --> 08:01:00.759
after me. So when I say ten, you can just

2330
08:01:00.880 --> 08:01:03.439
repeat to yourself.

2331
08:01:04.799 --> 08:01:05.000
Ten.

2332
08:01:10.639 --> 08:01:20.000
Just notice, be aware of how you feel in your

2333
08:01:20.159 --> 08:01:29.680
mind and your body, and when I say nine, you

2334
08:01:29.759 --> 08:01:32.840
can repeat to yourself.

2335
08:01:35.279 --> 08:01:35.560
Nine.

2336
08:01:39.520 --> 08:01:50.720
Became noticing the increase in comfort and calmness in your

2337
08:01:50.959 --> 08:02:04.720
mind and in your body. Want to say eight when

2338
08:02:04.799 --> 08:02:16.159
I say seven, six, I want to say five, four,

2339
08:02:20.119 --> 08:02:32.119
when I say three, two, and lastly when I say one,

2340
08:02:34.520 --> 08:02:36.639
you can beat that number.

2341
08:02:44.119 --> 08:02:44.240
Now.

2342
08:02:44.360 --> 08:02:49.919
Of course, when you do this on your own without

2343
08:02:50.040 --> 08:02:55.040
listening to me, you can say the numbers or whatever

2344
08:02:56.639 --> 08:03:05.119
speed that you feel is necessary for you, so you

2345
08:03:05.279 --> 08:03:11.200
can adapt. So you feel you want to say the

2346
08:03:11.400 --> 08:03:18.919
numbers ten down to one faster than I do, then

2347
08:03:18.919 --> 08:03:21.840
you go ahead and do that. Or if you feel

2348
08:03:22.680 --> 08:03:25.799
when you do it yourself that you'd like to have

2349
08:03:26.400 --> 08:03:34.360
more more space between the numbers, maybe take a lot

2350
08:03:34.599 --> 08:03:42.159
longer to get from ten all the way down to one,

2351
08:03:46.400 --> 08:03:58.919
that's your choice also to do. So, I'm going to

2352
08:03:59.080 --> 08:04:07.240
count from ten end down to one. I want to

2353
08:04:07.279 --> 08:04:11.840
get to one. That will be the end of this recording.

2354
08:04:14.319 --> 08:04:17.799
The let's of course, you're listening with music, and the

2355
08:04:18.119 --> 08:09:20.159
music will continue ten nine fight twenty nineteen, eighteen, seventeen, sixteen,

2356
08:09:24.599 --> 08:10:24.799
fifteen fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four, three.

2357
08:10:29.599 --> 08:10:36.520
Two one.

2358
08:10:44.919 --> 08:10:55.279
Now open your eyes, noticing how you physically feel having

2359
08:10:55.400 --> 08:11:03.000
counted down from twenty to one, allowing stress and tension

2360
08:11:03.479 --> 08:11:08.119
to leave through your fingertips and your toast. And as

2361
08:11:08.159 --> 08:11:12.880
you focus on your fingertips, maybe they feel a little

2362
08:11:12.919 --> 08:11:20.119
bit tingling, which is I suppose quite understanding considering the

2363
08:11:20.240 --> 08:11:31.080
tension has been exiting your body through your fingertips. So

2364
08:11:31.200 --> 08:11:33.680
now I'm going to count from twenty down to one again.

2365
08:11:34.159 --> 08:11:43.200
This time you're to feel relief of tension and stress,

2366
08:11:44.599 --> 08:11:54.319
any anxiety that you may have leaving through your stomach,

2367
08:11:56.959 --> 08:12:00.639
just leaving through your stomach, almost as if it's just

2368
08:12:01.680 --> 08:12:08.759
releasing the whole of your stomach, your navel to just

2369
08:12:08.880 --> 08:12:13.119
above your chest or blow your chest, rather so surrounding

2370
08:12:13.200 --> 08:12:17.840
your belly by an area, the whole area. You can

2371
08:12:18.040 --> 08:12:22.479
feel the tension of your body where it's left, just

2372
08:12:23.360 --> 08:12:28.000
releasing from that area, and you may notice that your

2373
08:12:28.040 --> 08:12:34.599
stomach will become very relaxed as I countdown from twenty

2374
08:12:35.599 --> 08:13:46.520
down to one now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirty, twelve, eleven, ten, nine, eight, seven.

2375
08:13:49.400 --> 08:13:53.479
Six nine.

2376
08:13:58.000 --> 08:14:02.919
Four three.

2377
08:14:07.159 --> 08:14:12.720
Two what.

2378
08:14:17.840 --> 08:14:20.439
You can open your eyes again if you cheers, or

2379
08:14:20.479 --> 08:14:24.040
you can just keep them closed because it feels relaxing.

2380
08:14:26.360 --> 08:14:31.479
Just notice your stomach feels I notice as your focus.

2381
08:14:31.759 --> 08:14:37.159
Just do a little scan of your body. Notice saying

2382
08:14:37.240 --> 08:14:50.119
your body feels focusing upper body, back, chest, stomach, LEAs, arms, hands, feet,

2383
08:14:53.159 --> 08:14:59.959
Just noticing, and you know, you may start to feel

2384
08:15:02.560 --> 08:15:06.759
more a sense of tiredness, which may be the reason

2385
08:15:07.479 --> 08:15:11.000
listening to this recording because you.

2386
08:15:12.479 --> 08:15:12.840
Like to.

2387
08:15:14.479 --> 08:15:17.080
Let go completely of everything.

2388
08:15:19.119 --> 08:15:20.319
And drift.

2389
08:15:21.520 --> 08:15:36.880
Off into a nice, natural, calm, relaxing sleep. So now

2390
08:15:37.040 --> 08:15:46.799
we're focus on your forehead, and if you choose, you

2391
08:15:46.919 --> 08:15:51.680
can incorporate your eyes in this focus as well. With

2392
08:15:51.840 --> 08:15:57.319
your forehead and your eyes, it's that whole area basically,

2393
08:15:58.240 --> 08:16:01.159
almost as if you were wearing a mask, you know,

2394
08:16:01.360 --> 08:16:05.720
like a I don't know, a Batman mask or something,

2395
08:16:06.680 --> 08:16:11.360
or I'm trying to fat sorrow or something, you know,

2396
08:16:11.479 --> 08:16:14.200
the kind of mask that covers your eyes but also

2397
08:16:14.360 --> 08:16:20.520
covers quite a lot of the forehead. Focusing on that

2398
08:16:20.720 --> 08:16:23.360
area because that's the area that we're now going to

2399
08:16:23.439 --> 08:16:30.279
release tension, stress from your mind, from your brain, from

2400
08:16:30.360 --> 08:16:34.360
your mind, and any tension that you may have remain

2401
08:16:34.479 --> 08:16:39.319
in your face, in your neck, and your jaw, in

2402
08:16:39.400 --> 08:16:45.840
your eyes, your forehead, or your scalp. So basically any

2403
08:16:46.200 --> 08:16:51.799
tension within your head area, including your mind and your

2404
08:16:51.840 --> 08:17:00.560
brain that's going to be released through your forehead, your eyes.

2405
08:17:04.560 --> 08:17:08.319
As I count down again from twenty down to one

2406
08:17:10.799 --> 08:18:37.520
now twenty nineteen, eighteen, seventeen, sixteen, fifteen, fourteen, thirteen, twelve, eleven, ten, nine, eight, seven, six, five, four.

2407
08:18:41.439 --> 08:18:51.720
Three one.

2408
08:19:00.240 --> 08:19:07.840
Sin as you scan your face with jaw, your eyes,

2409
08:19:09.200 --> 08:19:18.240
your cheap bones, your ears, your forehead, your scalp, your neck,

2410
08:19:19.680 --> 08:19:23.000
back of your neck and front of your neck, the

2411
08:19:23.240 --> 08:19:34.159
side of your neck, and your throat. Noticing being aware

2412
08:19:34.439 --> 08:19:35.959
of the comfort.

2413
08:19:37.759 --> 08:19:38.959
Increased in.

2414
08:19:41.880 --> 08:19:48.279
Relaxation, not just in your head and neck and mind,

2415
08:19:49.319 --> 08:19:58.040
also the rest of your body. Just notice how loose

2416
08:19:59.599 --> 08:20:03.639
your harm you felt, and how easily.

2417
08:20:05.360 --> 08:20:06.880
It is to just let go.

2418
08:20:09.720 --> 08:20:25.439
Completely, let go completely, how easily.

2419
08:20:33.240 --> 08:20:36.240
So what I'm going to do now is I wanted

2420
08:20:36.319 --> 08:20:43.880
to focus on the top of your head and am

2421
08:20:43.919 --> 08:20:52.159
We're going to allow every last piece of tension or

2422
08:20:52.360 --> 08:20:57.560
stress the mind be lingering or hiding in your body

2423
08:20:58.759 --> 08:21:00.799
or mind my head.

2424
08:21:02.080 --> 08:21:02.479
To just.

2425
08:21:04.240 --> 08:21:10.599
Be sucked down on the top of your head released

2426
08:21:14.319 --> 08:21:18.400
into the Yeah, I wants sucked down into the clouds.

2427
08:21:20.919 --> 08:21:25.880
Imagine a big cloud to put your head, almost like

2428
08:21:26.000 --> 08:21:30.479
a whirlpool. This is gonna suck that tension.

2429
08:21:31.680 --> 08:21:33.080
Out the top of your head.

2430
08:21:35.759 --> 08:21:45.200
Just take away good you focus. Imagine an opening on

2431
08:21:45.279 --> 08:21:49.880
the top of your head with that tension, stress, and

2432
08:21:50.919 --> 08:21:55.599
any remaining issues, maybe worries of concerns that are not

2433
08:21:56.000 --> 08:21:56.520
used to you.

2434
08:21:56.720 --> 08:22:00.520
Now you can all be sucked down at the top

2435
08:22:00.520 --> 08:22:01.080
of your head.

2436
08:22:02.799 --> 08:22:08.759
I've taken away. As I count down again, I'm twenty

2437
08:22:09.200 --> 08:22:49.560
down to one now twenty nineteen, eighteen, seventeen, sixteen fifty

2438
08:22:54.919 --> 08:23:52.439
fourteen thirteen to twelve, eleven, nine, eight, seven, six, five.

2439
08:23:57.680 --> 08:24:02.720
Four three.

2440
08:24:06.799 --> 08:24:12.759
To war.

2441
08:24:22.880 --> 08:24:23.200
Pray.

2442
08:24:28.279 --> 08:24:41.759
Noticing how you feel, how relaxed and calm you physically

2443
08:24:42.759 --> 08:24:56.639
and mentally feel right now. Help so your mind feels.

2444
08:24:59.279 --> 08:25:04.439
It feels so nice to just let go, to give

2445
08:25:04.479 --> 08:25:18.560
yourself some space to breathe easily, to think calmly, just

2446
08:25:18.639 --> 08:25:25.840
to take a break from all that pointless worry concerns

2447
08:25:25.919 --> 08:25:33.080
about things that you don't need to think about right now,

2448
08:25:35.880 --> 08:25:41.680
because this is your time to let go. This is

2449
08:25:41.759 --> 08:25:52.000
your space to enjoy feeling deeply relaxed, peaceful in your mind,

2450
08:25:53.240 --> 08:26:02.599
relaxed in your body. They can feel so good, so

2451
08:26:03.159 --> 08:26:11.479
nice to just not have to do anything, to be

2452
08:26:11.639 --> 08:26:22.279
able to really enjoy that serenity that comes of letting

2453
08:26:22.400 --> 08:26:27.840
go completely, that peacefulness that comes with.

2454
08:26:34.560 --> 08:26:35.919
Being in this.

2455
08:26:37.720 --> 08:26:47.799
Peaceful space. And you can keep this sense of calmness

2456
08:26:48.639 --> 08:26:59.680
for as long as you choose. If you choose to

2457
08:27:00.119 --> 08:27:07.240
rift off into a deep, healing, natural sleep, then you

2458
08:27:07.319 --> 08:27:18.840
can do that. It's completely up to you, and you

2459
08:27:18.959 --> 08:27:23.560
can keep this feeling of calmness physically and in your

2460
08:27:23.680 --> 08:27:31.680
mind for as long as you choose to feel completely relaxed,

2461
08:27:37.400 --> 08:27:46.200
completely relaxed. And I'd like you to make up your

2462
08:27:46.400 --> 08:27:59.080
mind that you got into relax and I want to

2463
08:27:59.159 --> 08:28:02.560
explore that with you. What it feels like when you

2464
08:28:02.720 --> 08:28:11.799
actually decide that you're going to relax, not forcing yourself,

2465
08:28:11.919 --> 08:28:18.080
but giving yourself that guess it is a command, really,

2466
08:28:18.159 --> 08:28:25.080
isn't it. When you're telling yourself relax in a gentle

2467
08:28:25.200 --> 08:28:32.240
but firm way, that only you can really tell yourself

2468
08:28:32.680 --> 08:28:35.560
in that way. You can't only have someone else saying

2469
08:28:35.599 --> 08:28:41.680
to you, now it relax, relax, you know, and it

2470
08:28:41.799 --> 08:28:44.200
needs to be gentle, but you can't someone else can't

2471
08:28:44.240 --> 08:28:53.240
really have the same the same kind of influence or

2472
08:28:53.639 --> 08:29:02.520
power that you have over your own over how you feel,

2473
08:29:08.400 --> 08:29:13.279
because when you say it to yourself it means more.

2474
08:29:14.439 --> 08:29:20.919
It's personal, and your brain and your unconscious mind and

2475
08:29:21.040 --> 08:29:27.560
your body listens to what you say. So for example,

2476
08:29:28.159 --> 08:29:30.799
we'll test it out and do a little test, a

2477
08:29:30.840 --> 08:29:34.680
few little tests along the way, and you can get

2478
08:29:34.799 --> 08:29:41.279
more of an idea of the force, a positive force

2479
08:29:41.439 --> 08:29:48.159
that you can have in creating a sense of comfort

2480
08:29:48.360 --> 08:29:53.159
and relaxation in your body and your mind quite quickly

2481
08:29:54.959 --> 08:30:05.759
just by you telling yourself to So I want to

2482
08:30:05.880 --> 08:30:12.799
start by it's focus on your hands. So focus on

2483
08:30:12.840 --> 08:30:16.439
your hands and just tell your hands to relax, and

2484
08:30:16.680 --> 08:30:23.599
just say relax. As you focus on your hands, you

2485
08:30:23.759 --> 08:30:28.200
could say, my hands are relaxed, or I want my

2486
08:30:28.360 --> 08:30:32.599
hands to relax. I think if you actually do it

2487
08:30:32.799 --> 08:30:41.040
directly by focusing and imagining that your hands can hear

2488
08:30:41.159 --> 08:30:44.439
what you're saying. You know they've got little ears, which

2489
08:30:44.560 --> 08:30:50.159
is a little weird. So talking to your hands and

2490
08:30:50.360 --> 08:31:06.439
just say relax, medicine. Now your hands start to relax.

2491
08:31:18.840 --> 08:31:22.360
Now focus on your eyes and tell your eyes to relax.

2492
08:31:23.520 --> 08:31:28.200
You just say in the same word relax and find

2493
08:31:28.240 --> 08:31:35.880
the right tone for you. You know, I might say relax,

2494
08:31:36.599 --> 08:31:44.680
but you you might say relax or relax. You know,

2495
08:31:45.000 --> 08:31:50.639
you might say it differently to yourself, and that's important

2496
08:31:51.560 --> 08:31:57.639
for you to gauge what feels right for you. To

2497
08:31:57.840 --> 08:32:03.040
just tell your eyes to relax whilst focusing on your eyes,

2498
08:32:03.520 --> 08:32:08.240
your eyelids, the muscles around your eyes, your eyebrows, and

2499
08:32:08.520 --> 08:32:43.959
just tell your eyes directly relax now. Now, I just

2500
08:32:44.119 --> 08:32:54.400
did that myself, and sometimes you may feel that you

2501
08:32:54.599 --> 08:32:59.919
need a bit more time for the different parts to relax,

2502
08:33:00.840 --> 08:33:04.720
you know, because I started talking again and maybe that

2503
08:33:04.919 --> 08:33:08.560
part hasn't relaxed fully. But what happened is that it

2504
08:33:08.599 --> 08:33:12.880
would just continue to relax even though I'm talking. And

2505
08:33:12.959 --> 08:33:18.759
that's happened with my eyes. Something else I noticed is

2506
08:33:20.720 --> 08:33:24.520
when I started focusing on my eyes, that actually almost

2507
08:33:24.680 --> 08:33:27.319
became They got worse before they got better in a way.

2508
08:33:28.040 --> 08:33:31.159
So I felt a degree of tension growing in my

2509
08:33:31.279 --> 08:33:37.200
eyes and then disappearing. So I think what that was

2510
08:33:37.319 --> 08:33:42.479
really was just me becoming more aware of the tension

2511
08:33:43.599 --> 08:33:47.880
that was already there that I wasn't I wasn't focused

2512
08:33:47.919 --> 08:33:52.439
on it before, so I wasn't really acknowledging it.

2513
08:33:52.959 --> 08:33:55.919
Or really.

2514
08:33:57.240 --> 08:34:10.639
Conscious to those feelings. Yeah, my eyes is still continuing

2515
08:34:10.680 --> 08:34:17.200
to relax as well as my hands. Actually, my hands

2516
08:34:17.240 --> 08:34:23.119
have got a certain kind of energy, like not buzzing,

2517
08:34:23.319 --> 08:34:28.200
but I can kind of feel a degree of energy

2518
08:34:28.279 --> 08:34:34.479
in my hands. Maybe that's where the tension is being released.

2519
08:34:36.360 --> 08:34:45.759
Maybe that's the cause in that the next part, I

2520
08:34:45.840 --> 08:34:47.880
think we should focus on the back of the neck.

2521
08:34:48.560 --> 08:34:53.759
That's a part which quite often, well for me, holds tension.

2522
08:34:53.799 --> 08:34:56.599
I don't know about for yourself, but I think it's

2523
08:34:56.720 --> 08:35:03.040
quite a standard place where ten is sometimes held. So

2524
08:35:05.159 --> 08:35:08.279
and I'm doing exactly what you're doing as you do

2525
08:35:08.400 --> 08:35:11.959
it as well, so I'm telling my body parts to

2526
08:35:12.119 --> 08:35:15.080
relax as well. So if you tell your neck the

2527
08:35:15.240 --> 08:35:17.759
back of your neck, focus on the back of your

2528
08:35:17.840 --> 08:35:24.880
neck and just say relax in your own words and

2529
08:35:24.959 --> 08:35:28.200
your own tone, in your own voice. You can say

2530
08:35:28.279 --> 08:35:32.159
out loud, or you can just say it to yourself internally,

2531
08:35:33.080 --> 08:35:37.560
but you're focusing and you're saying it literally to the

2532
08:35:37.639 --> 08:35:40.400
back of your neck, as if the back of your

2533
08:35:40.479 --> 08:35:47.400
neck can actually hear what you're saying. So do that now,

2534
08:35:47.639 --> 08:35:52.159
just say relax, so back of your neck, and I'll

2535
08:35:52.240 --> 08:36:33.919
do the same. Now, what I noticed in You may

2536
08:36:34.040 --> 08:36:39.040
have had similar. Thing is, even though I was focusing

2537
08:36:39.159 --> 08:36:47.240
on the back of my neck, other parts started to

2538
08:36:50.279 --> 08:36:53.919
I don't know, showed themselves to me or maybe because

2539
08:36:53.919 --> 08:36:56.799
they want to be relaxed as well. But I started

2540
08:36:57.000 --> 08:37:01.119
noticing the feelings in my shoulders, tension in my shoulders

2541
08:37:01.400 --> 08:37:08.119
and in my upper back. Whether that was because my

2542
08:37:08.680 --> 08:37:12.520
back of my neck was saying, well, I'm pretty much okay.

2543
08:37:14.159 --> 08:37:23.439
It's the other parts that need attention, but my low

2544
08:37:23.479 --> 08:37:27.400
of my back of my neck is still relaxing. But

2545
08:37:27.479 --> 08:37:34.479
I just became more aware of other parts that needed attention. Now,

2546
08:37:34.560 --> 08:37:39.479
this might happen and it's not. It doesn't mean that

2547
08:37:39.560 --> 08:37:44.080
it's going wrong. It just means you're being notified of

2548
08:37:45.080 --> 08:37:52.840
more places that also want to feel relaxed. So I'm

2549
08:37:52.919 --> 08:37:57.080
going to focus on my upper back. So you can

2550
08:37:57.159 --> 08:38:02.959
do the same, even if you don't have any feelings

2551
08:38:03.040 --> 08:38:07.880
of tension that are obvious in your upper back, if

2552
08:38:07.880 --> 08:38:12.759
you just focus on your back and the whole area

2553
08:38:12.919 --> 08:38:17.439
from the shoulder blades down to the middle of your

2554
08:38:17.520 --> 08:38:21.720
back and your spine. And with me, it's more the

2555
08:38:21.840 --> 08:38:29.880
shoulder blades more. Yeah, that's the parts that are really

2556
08:38:31.959 --> 08:38:33.639
sort of given me.

2557
08:38:35.360 --> 08:38:35.680
The not.

2558
08:38:37.599 --> 08:38:40.400
That it needs relaxing. The sounds gonna ask that part

2559
08:38:40.479 --> 08:38:55.159
to relax, and you can do the same. Now, relax

2560
08:38:55.319 --> 08:39:10.880
your upper back. There's something strange happened there, And this

2561
08:39:12.400 --> 08:39:13.240
often happens.

2562
08:39:13.319 --> 08:39:14.200
I've been doing this for.

2563
08:39:17.119 --> 08:39:23.880
Sixteen years or something, and often I'm I'm surprised, but

2564
08:39:24.560 --> 08:39:30.959
amazed really that there can be a feeling. So, when

2565
08:39:31.000 --> 08:39:34.319
I was focusing on the back of my neck, my

2566
08:39:34.439 --> 08:39:39.200
upper back was starting to feel quite stressed and in

2567
08:39:39.439 --> 08:39:44.919
need of attention. As soon as I started talking to

2568
08:39:45.080 --> 08:39:49.759
you about my upper back and talking about, you know,

2569
08:39:50.279 --> 08:39:55.159
getting ready to ask the upper back to relax, my

2570
08:39:55.479 --> 08:40:01.560
back already started to relax, almost as if it doesn't

2571
08:40:01.720 --> 08:40:11.959
need to hear the words, just needs intention, just needs

2572
08:40:12.040 --> 08:40:24.599
to be noticed. That is something that often happens in

2573
08:40:25.520 --> 08:40:32.400
this type of situation is when you start to relax

2574
08:40:33.959 --> 08:40:37.240
a couple of parts of your body, as we've done

2575
08:40:37.360 --> 08:40:41.919
with our hands, our eyes and eyelids.

2576
08:40:43.119 --> 08:40:50.119
And now back of the neck, top of the back,

2577
08:40:52.080 --> 08:40:52.319
up a.

2578
08:40:52.360 --> 08:40:57.240
Back, the rest of the body seems to just take

2579
08:40:57.439 --> 08:41:06.880
notice and decide in its own way to start relaxing.

2580
08:41:08.720 --> 08:41:14.119
Other parts of your body start to just become looser.

2581
08:41:18.840 --> 08:41:21.639
I suppose it's kind of like a bit of an avalanche,

2582
08:41:21.840 --> 08:41:26.599
you know, the little ball starts rolling and before you

2583
08:41:26.720 --> 08:41:29.720
know it, the whole of your body is completely relaxed

2584
08:41:29.759 --> 08:41:46.439
and can't And if you focus on your face, you

2585
08:41:46.560 --> 08:41:54.159
focus on your eyes, your eyelids, your eyebrows, and the

2586
08:41:54.279 --> 08:42:02.880
muscles around your eyes. Maybe you start to notice that

2587
08:42:04.639 --> 08:42:09.680
your forehead is more relaxed than it was. Maybe your

2588
08:42:09.799 --> 08:42:15.599
face is more relaxed. I would say my entire face

2589
08:42:15.799 --> 08:42:30.360
is a lot more relaxed than it was. So you're

2590
08:42:30.400 --> 08:42:36.880
going to focus now on your shoulders again, just like before.

2591
08:42:38.279 --> 08:42:39.000
Just tell your.

2592
08:42:38.919 --> 08:42:42.759
Shoulders and you can do them individually. You can do

2593
08:42:42.919 --> 08:42:46.959
the right shoulder and left shoulder. I just didn't do

2594
08:42:47.119 --> 08:42:51.880
both at the same time. And just tell your shoulders

2595
08:42:52.119 --> 08:42:56.040
as you focus on them in your mind, focus on

2596
08:42:56.200 --> 08:43:01.159
that and they feel maybe you can see them in

2597
08:43:01.279 --> 08:43:07.319
your mind's on. Just tell your shoulders.

2598
08:43:10.560 --> 08:43:11.240
To relax.

2599
08:43:48.720 --> 08:43:50.360
It's as nice as they relax.

2600
08:44:00.759 --> 08:44:09.080
But do you notice, especially with my back, is the

2601
08:44:09.279 --> 08:44:15.119
connection between the different parts the back, the shoulders, the

2602
08:44:15.319 --> 08:44:25.400
neck being all connected and being such a large part

2603
08:44:25.479 --> 08:44:31.479
of your body, it's it's hard to separate them from

2604
08:44:31.520 --> 08:44:39.560
each other. And my lower back is starting to relax

2605
08:44:39.639 --> 08:44:50.520
on its own. Maybe I'm going too slow and that

2606
08:44:50.639 --> 08:44:55.000
could be an issue because we all go at different speeds.

2607
08:44:57.279 --> 08:45:01.360
And the idea of the beginning that this recording was

2608
08:45:01.439 --> 08:45:03.959
for you to be able to just say to yourself,

2609
08:45:07.520 --> 08:45:20.279
relax without focusing on any particular part of your body.

2610
08:45:22.520 --> 08:45:28.880
Because when you know that telling your hands to relax

2611
08:45:32.680 --> 08:45:40.520
and your hand relax, you tell your eyelids and your

2612
08:45:40.639 --> 08:45:48.439
eyes and muscles around your eyes and your eyebrows to relax,

2613
08:45:52.200 --> 08:45:53.080
and they relax.

2614
08:45:58.840 --> 08:46:01.400
You tell the back of your neck.

2615
08:46:04.560 --> 08:46:11.400
To relax and relaxes.

2616
08:46:19.360 --> 08:46:20.840
You tell your upper back.

2617
08:46:27.279 --> 08:46:39.119
To relax, and it relaxes.

2618
08:46:46.799 --> 08:46:48.799
You tell your shoulders.

2619
08:46:50.080 --> 08:47:02.240
To relax hm and they relax.

2620
08:47:25.959 --> 08:47:30.040
You told your hands to relax, they relaxed and they

2621
08:47:30.119 --> 08:47:43.759
continued to relax. And you told your eyelids, the muscles

2622
08:47:43.799 --> 08:47:54.279
around your eyes, your eyebrows to relax, they relaxed and

2623
08:47:54.560 --> 08:48:05.759
continued to relax. When you told the back of your neck,

2624
08:48:07.119 --> 08:48:12.919
focused on the back of your neck and told it

2625
08:48:13.040 --> 08:48:32.599
to relax, it relaxed and continued to relax. When you

2626
08:48:32.759 --> 08:48:42.880
told your ulper back to relax, be relaxed and continued

2627
08:48:45.400 --> 08:48:59.159
to relax. That's with your shoulders. You told your shoulders

2628
08:48:59.279 --> 08:49:12.560
to relax in your shoulders relaxed and continued to relax.

2629
08:49:18.279 --> 08:49:23.279
And it's not just that, it's.

2630
08:49:25.919 --> 08:49:30.319
That the rest of your body has also been listening

2631
08:49:32.040 --> 08:49:38.119
and their relaxation has been spreading. So from your eyes,

2632
08:49:38.439 --> 08:49:45.840
the relaxation spread to your forehead, round your face, into

2633
08:49:45.919 --> 08:49:59.720
your skin, into your jaw, into the fronts and side

2634
08:50:00.080 --> 08:50:11.479
your leck, all way down your chest and stomach. Your

2635
08:50:11.560 --> 08:50:19.759
relaxed hands and shoulders me up through your arms, relaxing

2636
08:50:21.720 --> 08:50:31.400
the four arms, your upper arms, elbows, your wrists, let's go.

2637
08:50:39.240 --> 08:50:40.119
Lower bag.

2638
08:50:43.159 --> 08:50:49.880
Your hips, buttons growing, or just start to relax and

2639
08:50:50.080 --> 08:50:58.080
continue even more, comfort spreading through your legs.

2640
08:51:02.919 --> 08:51:05.159
All the way down to your.

2641
08:51:05.040 --> 08:51:14.880
Ankles, the tops of your feet, the sight of your feet,

2642
08:51:16.680 --> 08:51:27.560
and the bottoms of your feet relaxing into your toes,

2643
08:51:31.400 --> 08:51:33.840
each toe relaxing.

2644
08:51:37.439 --> 08:51:41.400
Calm, that is.

2645
08:51:53.759 --> 08:52:04.959
And as your body relaxes more, your mind becomes slower

2646
08:52:10.680 --> 08:52:26.240
or peaceful, to the point where if you choose to

2647
08:52:26.400 --> 08:52:43.880
fall asleep, he can easy do that, easy drift the

2648
08:52:44.040 --> 08:52:55.439
way because there's nothing going on in your mind. Your

2649
08:52:55.599 --> 08:53:36.200
brain is peaceful, your body continues to relax, and with

2650
08:53:36.400 --> 08:53:43.599
that connection between your body relaxing, the word do you

2651
08:53:43.959 --> 08:53:57.720
say to yourself. Relax means that you don't need to

2652
08:53:57.880 --> 08:54:03.279
focus on just one art. You can just focus on

2653
08:54:05.360 --> 08:54:20.240
your entire body, saying the powerful word relax.

2654
08:54:30.000 --> 08:54:30.720
And there's.

2655
08:54:32.599 --> 08:54:51.720
Those familiar sensations of comfort spreading throughout your body, loosening

2656
08:54:52.000 --> 08:55:06.240
and calming and heathing every part to your body, feeding.

2657
08:55:11.119 --> 08:55:11.799
Relaxed.

2658
08:55:26.439 --> 08:55:29.840
So that all you need to do that one is

2659
08:55:30.080 --> 08:55:33.159
just tell your something.

2660
08:55:36.599 --> 08:55:53.080
Relax and us feeding completely cool.

2661
08:56:10.959 --> 08:57:36.319
Starting now with number twenty nineteen eighteen seventeen, sixteen fifty four.

2662
08:58:06.720 --> 09:04:26.560
Thirty too well, usus.

2663
09:02:48.639 --> 09:04:21.599
Us eighths.

2664
09:06:22.040 --> 09:06:27.919
You see the.

2665
09:08:28.239 --> 09:10:07.440
Ut so.

2666
09:10:15.879 --> 09:10:29.559
Counting down from ten to one ten nine, eight, seven, six,

2667
09:10:31.800 --> 09:10:51.959
five four three two one, And maybe that was a

2668
09:10:52.040 --> 09:10:56.160
bit too quick in order to relax. Maybe it's a

2669
09:10:56.199 --> 09:11:02.319
bit too fast for you to notice the calming of

2670
09:11:02.440 --> 09:11:09.120
your body, maybe even a little bit of pressure there.

2671
09:11:09.319 --> 09:11:12.440
Like you'll count it down from ten to one.

2672
09:11:12.559 --> 09:11:13.959
What do you expect me to do?

2673
09:11:14.279 --> 09:11:18.879
Man, expect me to stick go with floppy just because

2674
09:11:18.919 --> 09:11:20.199
you're counting down.

2675
09:11:24.360 --> 09:11:24.519
Two.

2676
09:11:25.559 --> 09:11:28.839
If you try it again, but this time, I'll go

2677
09:11:29.000 --> 09:11:36.360
this slower this time, as you focus on the whole

2678
09:11:36.480 --> 09:11:42.720
of your body before we focus on your legs, just

2679
09:11:42.959 --> 09:11:52.959
notice how your body does start to feel more relaxed

2680
09:11:57.720 --> 09:12:41.559
with every number that I countdown ten nine, eight, seven, six, five.

2681
09:12:51.680 --> 09:13:34.519
Four three mm hmm two one.

2682
09:13:40.080 --> 09:13:40.319
Wow.

2683
09:13:45.879 --> 09:13:51.599
I just notice how how you feel, generally, how your

2684
09:13:51.639 --> 09:14:06.480
body feels. It's not necessary even about counting down from

2685
09:14:06.559 --> 09:14:14.239
ten to one. It's that space that you have, that

2686
09:14:15.319 --> 09:14:32.639
body space between being active physically or mentally to just

2687
09:14:37.400 --> 09:14:42.559
sitting or lying down, just being there, not doing anything,

2688
09:14:42.760 --> 09:14:49.360
not saying anything, nor deeding to think about anything. So

2689
09:14:50.080 --> 09:14:53.080
it opens up a space, you know, a bit of

2690
09:14:53.160 --> 09:14:55.519
a space, the gap.

2691
09:14:59.400 --> 09:14:59.599
Time.

2692
09:15:00.080 --> 09:15:05.040
Yeah, And the more I camped down for the tental one,

2693
09:15:06.199 --> 09:15:14.279
the bigger that gap becomes. So there's that gap of calmness,

2694
09:15:15.720 --> 09:15:30.480
of comfort and relaxation. It's a nice feeling, yeah, And

2695
09:15:30.639 --> 09:15:42.839
it moves those stresses or discomforts physically or emotionally moves away.

2696
09:15:49.639 --> 09:15:50.599
Allows you.

2697
09:15:53.279 --> 09:15:53.800
To just.

2698
09:15:56.800 --> 09:16:03.519
Slow down, someone to count again from ten down to one,

2699
09:16:03.959 --> 09:16:14.160
and notice that gap widening, the gap. And as it widens,

2700
09:16:14.239 --> 09:16:20.599
it's almost like the stress and attention falls into the gap.

2701
09:16:34.080 --> 09:16:38.239
It gives you that distance, that space.

2702
09:16:40.599 --> 09:16:46.080
Now ten.

2703
09:16:50.400 --> 09:17:17.400
Nine eight, seven, six.

2704
09:17:29.839 --> 09:17:41.760
Five four.

2705
09:18:00.000 --> 09:18:16.879
Three two.

2706
09:18:35.160 --> 09:18:35.400
One.

2707
09:18:46.919 --> 09:18:51.040
And how did you work body feel?

2708
09:18:53.239 --> 09:18:53.400
Now?

2709
09:19:06.160 --> 09:19:18.800
Can you notice that you're feeling calmer? Are you feeling

2710
09:19:21.160 --> 09:19:48.559
more relaxed as we now focus on your legs, just

2711
09:19:48.720 --> 09:20:08.959
your legs. You're just going to start with focusing on

2712
09:20:09.400 --> 09:20:28.559
your thighs. Of course, it's not the most exciting thing

2713
09:20:28.720 --> 09:20:35.239
to be doing, because I'm sure like most of your

2714
09:20:35.279 --> 09:20:47.720
body is not not going on right now. Just focusing

2715
09:20:48.400 --> 09:20:53.959
on the whole of your thighs, the tops of your thighs,

2716
09:20:54.760 --> 09:20:59.959
the sides of your fighs, the bottoms of your thighs,

2717
09:21:01.599 --> 09:21:07.040
your outer thighs, and your inner thighs. Basically the whole

2718
09:21:07.120 --> 09:21:14.599
of your thigh that leads into your hip and it

2719
09:21:14.760 --> 09:21:17.120
goes down to your.

2720
09:21:19.040 --> 09:21:19.760
Knee joints.

2721
09:21:24.879 --> 09:21:32.120
Now, this is a big area. It's a very heavy area.

2722
09:21:32.599 --> 09:21:38.599
It's very strong, probably the strongest muscles in your body

2723
09:21:39.319 --> 09:21:53.599
or in your thighs. But I don't think we perhaps

2724
09:21:55.360 --> 09:22:06.000
will give enough attention to our thighs. Perhaps we don't

2725
09:22:07.599 --> 09:22:28.040
acknowledge how important our thighs are to our lives, how

2726
09:22:28.160 --> 09:22:37.319
much they actually do for us all through our lives.

2727
09:22:44.480 --> 09:22:50.040
And it may seem to sound really weird, but I

2728
09:22:50.160 --> 09:22:56.120
think that all of our body parts, especially our thighs,

2729
09:22:57.120 --> 09:23:04.440
need some TLC, a bit of love shown, a bit

2730
09:23:04.519 --> 09:23:23.279
of acknowledgement, thank you gratitude for what our thighs.

2731
09:23:23.160 --> 09:23:23.760
Do for us.

2732
09:23:30.319 --> 09:23:33.120
And I know this may sound a bit strange.

2733
09:23:35.720 --> 09:23:37.199
Maybe you think, why am.

2734
09:23:37.199 --> 09:23:40.680
I surely how I should be in the garden hugging

2735
09:23:40.760 --> 09:23:48.639
a tree or something. Wow, it's hard to set a

2736
09:23:48.720 --> 09:23:52.400
microphone up on a tree. That's why I'm doing this indoors.

2737
09:23:52.440 --> 09:23:55.959
Otherwise I would be outside hugging a tree. Now I

2738
09:23:56.040 --> 09:24:04.800
can't see the television from the tree. If you move

2739
09:24:04.879 --> 09:24:09.839
down to your knees gain such an important part.

2740
09:24:14.160 --> 09:24:15.760
And I think we don't.

2741
09:24:15.680 --> 09:24:23.519
Necessarily I'll speak for myself here, I don't necessarily appreciate

2742
09:24:25.319 --> 09:24:30.400
all that my knees do for me until I have

2743
09:24:30.519 --> 09:24:34.080
a problem with my knee. It's occasionally, if I ever.

2744
09:24:35.480 --> 09:24:38.120
Maybe i'll pash it, or it's.

2745
09:24:38.120 --> 09:24:43.839
Aching for some reason. It's then that I realize.

2746
09:24:44.440 --> 09:24:45.599
How much it does.

2747
09:24:47.199 --> 09:24:50.480
You know, the benefit of being able to use my

2748
09:24:50.720 --> 09:25:00.400
legs without any kind of physical discomfort is a beautiful

2749
09:25:00.480 --> 09:25:09.680
thing that's possibly not appreciated until it's temporarily removed. You

2750
09:25:09.760 --> 09:25:16.639
know that's comfort. But as you focus on your knees,

2751
09:25:18.800 --> 09:25:24.440
regardless of how your knees feel, you can have that

2752
09:25:24.720 --> 09:25:30.879
sense of gratitude and love to your knees for all

2753
09:25:31.000 --> 09:25:43.239
that they do for you. When you can still have

2754
09:25:43.400 --> 09:25:48.480
that attention on your thighs, maybe notice how your thighs feel,

2755
09:25:50.680 --> 09:26:08.720
Maybe noticed that they are relaxing more deeply as you

2756
09:26:08.839 --> 09:26:14.040
focus now on the bottoms of your legs, your shins,

2757
09:26:14.959 --> 09:26:21.440
and your calf muscles, the bones between your knees and

2758
09:26:21.559 --> 09:26:29.120
your feet incorporates, and of course your ankles so important.

2759
09:26:34.800 --> 09:26:39.959
Anyone that's had either like the slightest sprain of an ankle,

2760
09:26:41.160 --> 09:26:47.720
knows how how much we take our ankles for granted.

2761
09:26:53.639 --> 09:26:55.639
And it's kind of strange in a way when you

2762
09:26:55.720 --> 09:27:01.319
think that. You know, logically, our wrists are a lot

2763
09:27:01.480 --> 09:27:06.319
thinner than the rest of our arms, which is okay,

2764
09:27:06.400 --> 09:27:10.120
it doesn't I can't see any problem with that because

2765
09:27:10.120 --> 09:27:16.800
we're just picking stuff up. Our ankles so much thinner

2766
09:27:18.080 --> 09:27:26.639
than the rest of our legs, and from a physics

2767
09:27:26.720 --> 09:27:32.440
perspective or logical even it doesn't really make sense that

2768
09:27:32.599 --> 09:27:40.319
all this weight would ultimately be resting on your ankles

2769
09:27:41.440 --> 09:27:54.839
then leading to your feet. That thin area, thin bone. Yeah,

2770
09:27:54.919 --> 09:28:00.639
it does so much great work. Supports us sports our

2771
09:28:00.720 --> 09:28:12.480
body for a lifetime, helps us to balance, It helps

2772
09:28:12.559 --> 09:28:25.199
you to get around and be mobile, and there's the

2773
09:28:25.319 --> 09:28:33.440
calf muscles. Of course, when I was younger, I couldn't

2774
09:28:33.480 --> 09:28:38.879
see the point in calf muscles didn't seem to do anything. Okay,

2775
09:28:40.000 --> 09:28:43.519
if I walked around on tiptoes, then my calf muscles

2776
09:28:43.599 --> 09:28:47.080
get some work. But of course that's not true. The

2777
09:28:47.199 --> 09:28:51.599
calf muscles are being used whenever we use our legs,

2778
09:28:57.199 --> 09:29:09.839
and your shins there to protect your lower legs, shaped

2779
09:29:09.879 --> 09:29:14.559
in a way, almost as a protector for the bone,

2780
09:29:22.160 --> 09:29:34.319
leading of course to your ankles and your feet. We're

2781
09:29:34.360 --> 09:29:35.760
not going to focus on your feet.

2782
09:29:35.839 --> 09:29:37.400
We're just going to focus on the legs.

2783
09:29:39.480 --> 09:29:44.120
I realize, and now that I've mentioned your feet, you

2784
09:29:44.279 --> 09:29:49.160
probably focuses numb them anyway, So maybe I should focus

2785
09:29:49.239 --> 09:29:55.080
on your feet a little bit. You can have them

2786
09:29:55.120 --> 09:30:00.680
in your awareness the same as you have your thighs

2787
09:30:00.959 --> 09:30:05.279
in your awareness. Even though we haven't been focusing on

2788
09:30:05.440 --> 09:30:10.160
your thighs for a few minutes, we've been focusing on

2789
09:30:10.279 --> 09:30:27.000
your ankles, there's still that sensation of comfort in your

2790
09:30:27.120 --> 09:30:34.360
thighs and this that movement.

2791
09:30:35.480 --> 09:30:36.519
Of energy.

2792
09:30:38.279 --> 09:30:45.319
Because the thighs hold lots of different sensations. Of course,

2793
09:30:45.400 --> 09:30:50.120
there's the muscles, the big strong muscles that we have

2794
09:30:50.360 --> 09:31:04.279
in our thighs. The skin on the outside of the thighs,

2795
09:31:05.319 --> 09:31:10.000
as in the outside of all of our body, can

2796
09:31:10.080 --> 09:31:21.440
be very sensitive, sensitive to the touch, sensitive to temperature,

2797
09:31:28.000 --> 09:31:35.559
and inside your thighs the bones, there's the muscle, there's

2798
09:31:35.599 --> 09:31:40.680
the blood, vessels, the arch trees, all this stuff that's

2799
09:31:40.919 --> 09:31:49.760
inside your thighs. I guess sometimes it'd be nice if

2800
09:31:49.760 --> 09:31:55.440
you could actually put your fingers inside your thighs and message,

2801
09:31:57.800 --> 09:32:01.360
so you can message on the outside, of course, but

2802
09:32:01.440 --> 09:32:04.680
to be able to get deep into the muscles, to

2803
09:32:04.720 --> 09:32:09.839
be able to just massage inside your thighs, message in

2804
09:32:09.919 --> 09:32:18.559
the bones of your leg, massage in or the veins,

2805
09:32:18.760 --> 09:32:28.959
and just gently healing your thighs, and you could move

2806
09:32:29.160 --> 09:32:36.519
down message and inside your knees, just message in those bones,

2807
09:32:37.559 --> 09:32:44.559
but with healing fingertips, spreading that healing energy deep into

2808
09:32:44.680 --> 09:32:47.440
the choice of your knees.

2809
09:32:52.879 --> 09:32:54.800
Of course, there's the back of your.

2810
09:32:55.879 --> 09:33:00.559
Your knee, or the inside crease where your knee is.

2811
09:33:02.199 --> 09:33:07.959
It's a really sensitive area that was very nice when

2812
09:33:08.000 --> 09:33:12.680
you stroke it. That might be because it's an area

2813
09:33:12.720 --> 09:33:17.839
that's not really touched very often. It's almost like a

2814
09:33:18.000 --> 09:33:24.800
hidden part, that crease in your legs. It's almost.

2815
09:33:26.519 --> 09:33:27.480
It's like a part that.

2816
09:33:29.239 --> 09:33:40.519
Has a sensitivity, which is a little bit different. Of course,

2817
09:33:40.559 --> 09:33:51.040
it's protected by your legs, So you can imagine putting

2818
09:33:51.959 --> 09:34:02.279
your fingers into that crease in your legs, folding between

2819
09:34:02.360 --> 09:34:07.519
your legs, you can just message with your fingertips, your

2820
09:34:07.599 --> 09:34:18.720
fingertips going inside, massage in the muscle tissue. You can

2821
09:34:18.800 --> 09:34:25.040
of course field the bones of your knees, healing through

2822
09:34:25.080 --> 09:34:37.760
your fingertips, and then as you go down to your

2823
09:34:37.839 --> 09:34:40.519
calf muscles, and that's the part I'd like to be

2824
09:34:40.559 --> 09:34:46.959
able to really put my fingertips deep inside my calf muscles,

2825
09:34:48.440 --> 09:34:58.239
massage in every single tissue of that muscle, healing every part,

2826
09:35:04.199 --> 09:35:10.239
and then doing the same for my shins. A massagey

2827
09:35:11.160 --> 09:35:18.839
gently stroking the bones, gently stroking them, healing and loving way,

2828
09:35:20.160 --> 09:35:26.959
because they deserve to be treated as the precious bones.

2829
09:35:26.599 --> 09:35:27.080
That they are.

2830
09:35:28.720 --> 09:35:31.919
Our legs are so precious as in all the other

2831
09:35:32.080 --> 09:35:37.519
parts of our body, and more precious of any chore

2832
09:35:40.160 --> 09:35:52.599
on the planet. When when you start to think about

2833
09:35:56.000 --> 09:36:04.800
the legs in this way, you can change your perspective.

2834
09:36:07.519 --> 09:36:13.279
It might sound a bit a bit silly to start

2835
09:36:13.360 --> 09:36:20.120
with the idea of having love for your legs, showing

2836
09:36:20.199 --> 09:36:27.519
appreciation for your thighs. Want them to be able to

2837
09:36:28.279 --> 09:36:35.360
put your hands in your thighs, the massage the muscles

2838
09:36:36.279 --> 09:36:41.199
and the bones, and to get your fingers deep in there,

2839
09:36:42.400 --> 09:36:51.160
releasing all tension. Just to show how much you care

2840
09:36:54.440 --> 09:36:59.559
about your legs, how much you care for what your

2841
09:36:59.639 --> 09:37:09.360
lexs do for you regularly, your knees, your calves, your ankles,

2842
09:37:13.639 --> 09:37:21.279
the strength of your ankles, considering how thin they are

2843
09:37:21.519 --> 09:37:29.279
compared to the rest of your legs, especially your thighs. Yeah,

2844
09:37:29.319 --> 09:37:41.440
they're so strong, so flexible, absolutely amazing things. Your ankles

2845
09:37:41.760 --> 09:37:50.879
are truly a gift because of what they do for you,

2846
09:37:56.360 --> 09:38:03.279
supporting all that weight, regardless of how what weight you are,

2847
09:38:04.480 --> 09:38:09.360
even if you're only eight stone, still a lot of

2848
09:38:09.480 --> 09:38:16.519
weight for these little ankles. Now, I'm a lot heavier

2849
09:38:16.599 --> 09:38:26.279
than eat stone double dock, Yet my ankles support my

2850
09:38:26.360 --> 09:38:33.680
body all the time. Whether they do give off a

2851
09:38:33.800 --> 09:38:39.199
sigh of relief when I sit down, that's a fact.

2852
09:38:39.199 --> 09:38:48.239
My whole licks though my feet feel also go my

2853
09:38:48.360 --> 09:38:49.040
toes clap.

2854
09:38:50.279 --> 09:38:51.000
I'm so happy.

2855
09:39:10.760 --> 09:39:20.440
Your legs really are amazing, And I know talking about

2856
09:39:20.919 --> 09:39:26.440
talking about your legs is probably possibly one of the

2857
09:39:26.519 --> 09:39:32.080
most most boring things you've ever heard anyone say possibly

2858
09:39:35.000 --> 09:39:41.680
you're boring or not. Everything I said is true. Your

2859
09:39:41.800 --> 09:40:02.319
legs are amazing. Your legs deserve not just respect, they

2860
09:40:02.440 --> 09:40:03.959
deserve to relax.

2861
09:40:05.360 --> 09:40:05.760
Deeply.

2862
09:40:13.040 --> 09:40:16.400
They deserve to take some time out of the day

2863
09:40:18.599 --> 09:40:47.319
to just let grow completely. The legs really can relax

2864
09:40:55.120 --> 09:40:59.080
because the legs are so such a most you know,

2865
09:40:59.319 --> 09:41:04.599
very important to part of your body, and your relax

2866
09:41:04.720 --> 09:41:12.080
relex the rest of your body also naturally follows in

2867
09:41:12.559 --> 09:41:27.160
that journey of comfort. I can feel it in my hips.

2868
09:41:28.559 --> 09:41:35.080
My hips feel really loose, and also my.

2869
09:41:35.160 --> 09:41:39.080
Lower back as well. My lower back.

2870
09:41:39.120 --> 09:41:44.639
Really feels it feels stretched, even though I'm just sitting

2871
09:41:44.720 --> 09:41:50.720
in a chair and there's no stretching as far as

2872
09:41:50.760 --> 09:41:53.800
I'm aware that I'm doing. It's almost as if the

2873
09:41:53.919 --> 09:41:57.879
muscles are just relaxed so much that there is a

2874
09:41:58.040 --> 09:42:22.959
natural stretch. His attention has reduced a lot. And I'm

2875
09:42:23.040 --> 09:42:30.559
now going to countdown from ten downs to one, and

2876
09:42:30.760 --> 09:42:56.720
you can continue to fill wonderfully relaxed ten nine, eight, seven, six.

2877
09:42:59.559 --> 09:43:05.000
Five, four.

2878
09:43:08.160 --> 09:43:24.080
Three two Why relaxed?

2879
09:43:31.919 --> 09:43:33.440
So I'm just going to count down.

2880
09:43:34.800 --> 09:43:39.480
From five down to one, and as a countdown, you

2881
09:43:39.720 --> 09:43:46.599
just focus on the numbers just the numbers counting down.

2882
09:43:47.639 --> 09:43:51.559
And notice how you feel.

2883
09:43:53.879 --> 09:43:55.080
In this moment.

2884
09:43:56.519 --> 09:44:00.919
As you hear the numbers counting down, knowing that those

2885
09:44:01.040 --> 09:44:14.120
numbers counting down represent you feeling calmer, not just in

2886
09:44:14.239 --> 09:44:22.559
your body, but also relaxing your mind. I just notice

2887
09:44:22.599 --> 09:44:28.639
how you feel. There's nothing to do, it's nothing to say,

2888
09:44:29.360 --> 09:44:56.160
it's nothing to think about, starting with number five, four, three,

2889
09:45:06.760 --> 09:45:31.839
two one. And as you notice the gradual letting go

2890
09:45:34.199 --> 09:45:41.160
with the tension in your body, you may also begin

2891
09:45:41.480 --> 09:45:47.480
to notice and be aware of how your mind is

2892
09:45:48.559 --> 09:45:56.360
starting to slow down. This is just a natural thing

2893
09:45:56.879 --> 09:46:04.279
that happens. It's not really a special procedure. It's just

2894
09:46:04.440 --> 09:46:10.680
natural because is your body relaxes, your mind also starts

2895
09:46:10.720 --> 09:46:15.440
to relax. And the more your mind relaxes, the more

2896
09:46:15.480 --> 09:46:20.720
your body relaxes. It's just a continuous circle of relaxation.

2897
09:46:26.760 --> 09:46:35.279
And is that calmness that comes from relative quietness. You know,

2898
09:46:35.440 --> 09:46:41.040
even even if this background sounds either your side online

2899
09:46:42.879 --> 09:46:48.680
is still going to be quite calm. You know, you

2900
09:46:48.720 --> 09:46:53.919
haven't got the television on, there's no music in the background.

2901
09:46:54.040 --> 09:46:55.720
Unless you're listening to the recording with.

2902
09:46:55.879 --> 09:47:03.120
Music, of course, you're very likely not going to be

2903
09:47:03.239 --> 09:47:04.879
sitting in a room with other people.

2904
09:47:05.800 --> 09:47:10.440
Of course you might be, but generally it's more ideal

2905
09:47:10.519 --> 09:47:15.519
if you can do this on your own, so no distractions,

2906
09:47:21.680 --> 09:47:34.639
and when you stop thinking about stuff, relaxation automatically rises,

2907
09:47:37.000 --> 09:47:47.760
a sense of comfort starts to grow, and without trying

2908
09:47:47.800 --> 09:47:58.839
to build it up into something fantastical, something magical, this

2909
09:47:59.080 --> 09:48:09.000
is just a natural process, something that's easy to accomplish.

2910
09:48:11.839 --> 09:48:19.199
In fact, it's almost the sense of relaxing completely happens

2911
09:48:19.360 --> 09:48:24.080
really when you put no effort into it. It's not

2912
09:48:24.279 --> 09:48:32.800
something that you can really force. It's something that happens naturally.

2913
09:48:35.760 --> 09:48:43.040
And part of the process of this recording and others

2914
09:48:44.639 --> 09:48:56.559
is simply two allow you to take advantage of this space.

2915
09:48:58.879 --> 09:48:59.599
This time.

2916
09:49:02.519 --> 09:49:03.120
It's just.

2917
09:49:07.279 --> 09:49:14.839
Let go, to just be here, to be in tune

2918
09:49:18.519 --> 09:49:30.599
with how you feel, yet with the intention of wanting

2919
09:49:30.879 --> 09:49:43.000
to relax deeply and maybe even to fall asleep, depending

2920
09:49:43.239 --> 09:49:49.440
on what it is that you wish for yourself in

2921
09:49:49.599 --> 09:50:04.440
this moment. As we know, relax in is the majority

2922
09:50:05.680 --> 09:50:10.120
of the process of fallen asleep. The actual falling asleep

2923
09:50:10.239 --> 09:50:17.000
part is a tiny bit at the end. The deeper

2924
09:50:18.319 --> 09:50:40.720
relaxed you become, the easier you find yourself drifting. You

2925
09:50:40.839 --> 09:50:47.839
can also, if you choose, stay focused on my voice

2926
09:50:49.639 --> 09:51:21.080
and really enjoy the process, gradually relaxing each muscle in

2927
09:51:21.239 --> 09:51:48.559
your body effortlessly and just observing the sensation of letting

2928
09:51:48.720 --> 09:51:56.000
go completely.

2929
09:52:02.040 --> 09:52:06.080
This time, I'm gonna count from six down to one,

2930
09:52:10.919 --> 09:52:11.319
and you.

2931
09:52:11.400 --> 09:52:21.720
Can notice your mind calming down more with each number.

2932
09:52:23.440 --> 09:52:25.360
Do you hear me say.

2933
09:52:29.800 --> 09:53:13.160
Naturally, feeling calm and slow, to be peaceful, six, five,

2934
09:53:33.239 --> 09:53:33.440
four

2935
09:54:05.680 --> 09:54:05.919
Three,